Tag: mealprep

My Grocery List + Kitchen Staples Part 1

My Grocery List + Kitchen Staples Part 1

Hi guys!

I’ve gotten a few questions on my grocery list, kitchen staples, favorite brands, etc., so figured I’d dedicate this blog to my GROCERY LIST. Keep in mind, obviously not every trip to the store looks like this…but these are all things I typically like to keep in my kitchen or rotate through on different shopping trips. I’ll be honest, I usually shop at Whole Foods out of convenience (it’s 4 min walk from me)…but, a lot of these items can be found at most grocery stores these days! I’ve gone through and added a lot of links so you can learn more about these brands, some via Amazon, some via their direct links.

For next week, I’m adding a mini meal prep guide using a lot of the ingredients found on this list! So keep an eye for part dos!


Produce:

Bananas – peel & freeze for smoothies
Organic Spinach – I buy the largest container available
Organic mixed greens, dinosaur kale, arugula, or romaine (I try to always buy a different green to mix it up with the spinach)
Avocados – I buy about 4 for me (1/2 avocado a day or more ☺)
Cauliflower and/or Broccoli
Brussel Sprouts
Rainbow/Heirloom Carrots
Optional Broccoli and/or cauliflower rice
Sweet Potatoes – I usually roast about 4-5 for me & Justin for the week
Raspberries – SUPER high in FIBER
Radishes – for some extra crunch!
Baby Carrots – for snacking
Microgreens
Sprouts
Beets – love the brand Love Beets
Ginger
Lemons
Garlic
Onion
Zucchini – usually always have a few to spiralize & add to Banza pasta to bulk it up

Bulk Foods:

Raw Cashews – to make homemade cashew milk!
Gluten-Free Oats
Sprouted Almonds
Quinoa, Farro, or Wheatberry are some of my favorites!
Fresh ground Almond Butter

Refrigerated:

Large Brown Eggs – love Vital Farms (buy eggs that are pasture raised, certified organic, non-GMO)
Non-Dairy Cheese – Love the brands: Treeline ( garlic-herb cashew cheese) or Kite Hill Almond-based Ricotta
Hummus – love Hope Foods Hummus (100% clean, organic ingredients & so many yummy flavors)
Coconut Casava Tortillas from Siete – grain-free & paleo tortillas
Kombucha – always buy Health-Ade (usually lemon ginger & buy 2 small bottles to sip on throughout the week)
Sauerkraut – GREAT for the gut! Love the beet kraut from Wildbrine or the dill pickle from Farmhouse Cultures

Optional:

Kite Hill (almond based yogurt) or Forager (cashew based yogurt) non-dairy yogurts
Nut-Based Milk if no-time to prep your own – check to see that there are no weird additives or gums
Kite Hill cream cheese (also almond based)

Dry Foods:

Lentil/Bean Based Pasta – some of my favorite brands include Banza (chickpea) pasta, Tolerant Foods (red lentil pasta), or Ancient Harvest Green lentil pasta
Organic (no sugar added) Diced Tomatoes – I like to have a few cans on hand to sauté with mixed veggies, spices, and toss over pasta
GG’s Scandinavian Crackers (high fiber, low carb/calorie crisp) – great for snacking with avocado or almond butter
Mary’s Gone Crackers (love the cracked black pepper)
Ground Flax Seeds – I buy mine from Bob’s Red Mill
Plant-Based Protein Powder – Brands I like: Aloha! (not at WF, but can be found at CVS), Amazing Grass, Garden of Life
Vital Proteins Collagen
RxBars (paleo, only natural sugars (i.e. dates), egg whites for added protein
Bulletproof Bars (fave is the vanilla flavor)
Hu Chocolate or Eating Evolved Chocolate (uses coconut sugar to sweeten, dairy-free, PALEO)

Optional:

Shredded Unsweetened Coconut Flakes
Soups to have on hand – I love Amy’s soups (check for low-sodium, no dairy, no added cane sugar) or Faween Soups (not available at Whole Foods)
Granola (I don’t always buy granola as I end up overeating it LOL. I swear granola is the one thing I could eat endless amounts of). BUT if you like granola, brands I recommend include: Gr8nola, Purely Elizabeth, Back Roads Granola, Steve’s Paleo Granola, Kitchfix Grain Free Granola
Crispy Chickpeas – adds a delicious crunch on salads (sea salt from Biena Foods is delish!)
Siete Tortilla Chips – BEST grain free tortilla chip out there
Popcorn – I buy the brand Lesser Evil (they make their popcorn with either coconut oil, avocado oil, or ghee & add Himalayan salt)

Optional Superfoods: (MOST can be found in the supplement aisle at Whole Foods)

Bee Pollen
Chia Seeds
Hemp Seeds (great extra source of High protein)
Goji Berries
Cacao Nibs
Cacao Powder
Matcha Green Tea Powder
Maca Powder
Ashwaganda Powder

Condiments & Healthy Fats:

Tahini
Almond Butter (usually buy the ground almond butter from the Whole Foods bulk section)
Coconut Butter
Coconut AminosCoconut Secrets Garlic sauce (low-sodium, made w/ coconut aminos)
Coconut Oil (spray can and jar)
Avocado Oil
Olive Oil
Ghee – Fourth & Heart is a great brand available at WF! Or you can check out a local brand: Gather Superfoods
Spicy Brown Mustard – (love the brand: Sir. Kensington’s)
Healthy Mayo – (love the brand Primal Kitchen & their chipotle lime mayo)

Optional:

Healthy Dressings from Primal Kitchen Foods (LOVE their Caesar, Green Goddess, & Ranch Dressing)

Frozen Foods:

Frozen Riced Cauliflower (for smoothies)
Frozen wild blueberries
Frozen veggie/stir-fry mix
Hilary’s Eat Well Veggie Burgers and/or bites
Shrimp
Salmon Fillet
Food for Life Ezekiel Toast
Mikey’s Paleo English Muffins
Cali’Flour Foods Plant-Based Pizza *not found in grocery stores

Sweeteners:

Dates
Honey
Organic Maple Syrup
Coconut Sugar
Vanilla Stevia

Spices/condiments:

Nutritional Yeast – literally add this to everything for a vegan “cheesy” flavor
Himalayan Salt
Cinnamon
Rosemary
Black Pepper
Paprika
Basil
Oregano
Thyme
*all of Primal Palate’s spices (they’re not available at WF, but order them online – highly recommend!)

Turmeric Cauliflower Rice, Veggie, & Squash Buddha Bowl

Turmeric Cauliflower Rice, Veggie, & Squash Buddha Bowl

A few weeks ago, I posted a blog all about Turmeric. If that post didn’t convince you enough to introduce turmeric daily into your diet, check out this one from Positive Health Wellness. Some of the main benefits they talk about include the ease of inflammation, cancer preventative, improved brain function, lower the blood sugar, reduced joint paint…and oh, the list could just go on! An interesting thing I learned from their blog was that you should try to incorporate black pepper when you’re consuming turmeric to help with the absorption & increase the potential benefits!

Anyway, the reason why I bring up my fave new spice again is because of this weeks buddha bowl! Typically I’ll add quinoa as my base, however this week, I opted for cauliflower rice as a fun alternative! I’ll be honest, I took the lazy way out and bought the bag of already “riced” cauliflower, but HEY, anything I can do to cut down the time of my Sunday meal prep, right?!

Ingredients for the bowl (yields enough servings for 5 days):
• 3-4 cups of brussel sprouts
• 2 large Broccoli florets
• 1 Bag of Cauliflower Rice (most grocery stores stock brands like Green Giant OR if you’re feeling ambitious you can make your own by following a recipe from the Minimalist Baker)
• 1 clove of minced garlic
• 3-4 cups of butternut squash (Whole Foods typically sells these pre-cut as well in small, cube-sized pieces)
• Coconut oil
• Lemon juice
• For the Rice – 1 TBSP of turmeric, 1/2 TBSP of curry powder, shake of black pepper & salt
• Additional spices include: cinnamon, paprika, rosemary, nutritional yeast
• 5 eggs (to prep & make hard boiled eggs for the week)
• For additional “buddha bowl” toppings …scroll to the bottom of the page for some of favorite brands/toppings!

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For the bowl –

• Start by setting the oven to 415 degrees Fahrenheit. Next, begin slicing your Brussel sprouts in half. On a baking sheet coated lightly in coconut oil, add your Brussel sprouts and layer another 1-2 TBSP of coconut oil, mixing in a pinch of salt, black pepper, and rosemary. You’ll want to follow the same steps for your broccoli – however, I choose to coat it in salt, black pepper, and nutritional yeast for a “vegan cheesy” alternative. Once those are lathered evenly throughout, place both baking sheets in the oven and cook for about 15 minutes, checking on them/mixing them around every 5-10 minutes. I personally like my brussel sprouts charred and slightly burnt, so I tend to keep them in for 20 minutes (just make sure to keep an eye on them as they’ll cook fast in the high heat)!

• Next, either dice your butternut squash into bite size pieces or if you’ve bought the pre-cut, you’ll want to cover a baking sheet lightly in coconut oil. Layer your squash evenly on the baking sheet. Add another 1-2 TBSP of coconut oil, a pinch of salt, cinnamon, and paprika. Using your hands, spread the oil & seasoning throughout the squash. These may need slightly longer than the brussels & broccoli – I tend to let them cook for about ~ 20-25 minutes.

• While the Brussel sprouts, broccoli, and squash are cooking, take out a large, stick-free, sauté pan, add your minced garlic with about 1-2 TBSP of coconut oil. Let that cook on low heat for about 1 minute. Next, add your bag of cauliflower rice to the pan. Add in your turmeric, curry powder, black pepper, & salt. Let cook for about 5-10 minutes. If you find it sticking, rather than adding more oil, I’ll usually add some lemon juice which adds a nice flavor as well! The cauliflower rice really only needs like 10 minutes to fully cook.

• While everything else is cooking – get a small pot, fill it with enough water to cover the eggs by 1 inch. Then add your 5 eggs into the pot, slowly bring it to a boil. Once it’s boiling, take the pot off of the heat, let it sit for 10-12 minutes. Then rinse it under cold water for a few minutes. Finally, using a spoon, you can crack the shell and peel off. The hard boiled eggs are fine being stored in the fridge for the week.

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• Now for the fun part – bringing your bowl together! I personally like to top my bowls off with 1 hard boiled egg, a heaping spoon of sauerkraut (GUT HEALTH Y’ALL), 1/2 an avocado (because I LOVE my healthy fats), a sprinkle of crispy chickpeas (because I love a little bit of crunch & they’re a great added protein source), and lastly, feel free to drizzle some lemon tahini dressing to top it off!

Here are a few of the products I use for the above ^ toppings:

Biena Foods Crispy Chickpeas
• SauerKraut – either WildBrine (they’re cauliflower & curry flavor is to DIE for) or FarmHouse Culture KRAUT (huge fan of they’re garlic & dill flavor)
• Annie’s Homegrown has an awesome “Lite” Goddess Dressing that tastes SO GOOD on top of these bowls

Hope you enjoy these bowls as much as I do! 🙂

Roasted Fall Veggie-Bowl w/ Pesto Tempeh Feauturing: OhSheGlows Green Goddess Dressing

Roasted Fall Veggie-Bowl w/ Pesto Tempeh Feauturing: OhSheGlows Green Goddess Dressing

Hi everyone! For today’s post, I thought it was only appropriate to share my tasty, veggie-filled, buddah-bowl inspired lunch from this week. I’m not one to brag about my lunches, because let’s be honest, they’re usually not THAT exciting. But this one HIT the spot and was actually a lunch I looked forward to chowing down on, even after eating it all 5 days (and that says something)! So if you’re looking for a meal prep option that you can prepare in under an hour and that will last you all week, you’ve found the right recipe! Plus it’s entirely vegan, loaded with yummy seasonal veggies and a whole lot of nutrients to keep you fueled each day!

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See below for the ingredients you’ll need…

Ingredients for the bowl (yields enough servings for 5 days):
• 1 (small) sack of purple potatoes
• 2 sweet potatoes
• About a pound of Brussel sprouts
• 3 cloves of minced garlic
• 2 heads of kale (I bought curly kale & dinosaur kale)
• Coconut oil
• 2 TBSP of lemon juice
• ½ yellow onion
• 2 packages of Lightlife Tempeh
• Hope Hummus (Kale Pesto)

And for an absolute favorite recipe of mine from the the amazing Oh She Glows…(seriously check her site out for some delicious vegan recipes & inspiration)! Check out the ingredients needed and simple directions for the vegan green goddess dressing on her site: Oh She Glow’s Green Goddess Dressing . If you don’t have the ingredients to prep this dressing, a great & tasty alternative can be a lemon tahini dressing – another favorite of mine 🙂

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For the bowl –

• Start by setting the oven to 400 degrees Fahrenheit. Next, dice the sweet potatoes & purple potatoes into bite size pieces. Cover a baking sheet lightly in coconut oil. Layer your potatoes evenly on the baking sheet. Add another 1-2 TBSP of coconut oil, a pinch of salt, black pepper, cayenne, and cinnamon. Using your hands, spread the oil & seasoning throughout the potatoes.

• Set aside and begin slicing your Brussel sprouts in half. Similar to the potatoes, you’ll want to get another baking sheet and layer it in coconut oil. Add your Brussel sprouts and layer another 1-2 TBSP of coconut oil, mixing in a pinch of salt, black pepper, turmeric, and nutritional yeast. Once those are lathered evenly throughout, place both baking sheets in the oven and cook for about 15 minutes, mixing them around every 5-10 minutes. I personally like mine charred and slightly burnt, so I tend to keep them in for 20 minutes (just make sure to keep an eye on them as they’ll cook fast in the high heat)!

• While the Brussel sprouts & potatoes are cooking, take out a large, stick-free, sauté pan, add your garlic and onion with about 1-2 TBSP of coconut oil. Let that cook on low heat for about 3 minutes. While that’s heating up, strip out the hard stem of each kale leaf. Chop them slightly smaller, so they’re easier to eat. Once the pan is warm, begin adding your kale in small increments. The kale will wilt quickly, but if you add it all in at once, you may have trouble cooking it & coating it evenly in the oil. Add your seasonings of choice – I chose to add a pinch of salt, black pepper, dried dill weed, and a small amount of cayenne. Add lemon juice slowly as you’re cooking the kale to help it wilt more quickly so that you can add the remainder of your kale. Once the majority of your kale is shrunk in size, you should only cook for a few extra minutes in order to retain most of the nutrients and avoid overcooking!

• Once your sautéed garlic kale is complete, put that to the side. Use that same pan, add ½ TBSP of coconut oil, add your chopped tempeh and sautee until it reaches a nice golden crisp on the edges. At that point, lower your heat, add about 2 TBSP of the pesto hummus and mix in well before setting aside.

• The last step is to prep your Oh She Glows Green Goddess dressing. Make your way to the following link: Oh She Glow’s Green Goddess Dressing.

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As mentioned, you should have enough prepped for 5 large bowls for the week. Heat up in a microwave-safe dish for about 2:30-3 minutes. Feel free to top your bowl with additional toppings such as my favorite – Biena Foods Crispy, lightly salted, crunch chickpeas! Or sprinkle your bowl with hemp seeds & some nutritional yeast – get creative and enjoy!


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