Your Guide To Clean Eating Grocery Shopping!
Here are a few tips for making the most of your trip to the grocery store!
*Shop with a grocery list and stick to it. Some people find it helpful to write out a meal plan for the week and only buy the items you need for those meals. This way you won’t waste food AND money!
*Stick with fresh, unprocessed foods. Think lots of fresh fruits and veggies and less pop tarts, chips and cookies! 😉
* Avoid shopping when you’re hungry. You’ll be more tempted to buy junky food.
*Fill your cart with lots of fresh, healthy vegetables, quality meats, eggs and fruit.
*When buying grain products, look for the words “whole grain” in the first ingredient. Also switch things up and try gluten-free products such as brown rice & quinoa.
*Choose reduced-fat cheese and 1% or skim milk. Or try almond, cashew or coconut milk instead of cow’s milk, it has twice the calcium and is dairy-free!
*Buy unseasoned fish, chicken and lean cuts of meat and add your own seasoning such as Mrs. Dash (no sodium, lots of flavor!) at home.
*Skip sweetened beverages; drink water instead. You’ll save money and calories!
*Read the Nutrition Facts tables to help you make better food choices.
*Shop the perimeter! If you stick to the walls instead of going down the aisles where all the junky processed foods are, you’re more likely to find clean foods.
Here is a sample clean eating grocery list you can try out on your next shopping trip…
*Fresh fruits (nothing canned) apples, berries of all types, grapefruit
*Fresh veggies (nothing canned) asparagus, spinach, all squash, zuchinni, carrots, Brussel sprouts (try the balsamic roasted Brussles sprouts recipe below!), lettuce, green beans, broccoli, cauliflower, onions, tomatoes, peas, mushrooms, eggplant, cabbage
*Healthy Carbs black beans, chickpeas, brown rice, wild rice, quinoa, buckwheat, lentils, corn, sweet potato, white potatoes, peas, oats, millet, 100% whole grain flour, 100% whole grain rice, 100% whole grain bread, pasta and tortillas
*Healthy Fats (for nuts choose raw and unsalted & limit to a small handful daily at most, for nut butter limit to 2 TBSP) walnuts, almonds, macadamia nuts, hazelnuts, cashews, sunflower seeds, hemp seeds, flax seeds, coconut, avocado, nut/seed butter – almond, cashew, sunflower& peanut butter, olive, avocado and coconut oil, organic full fat Greek yogurt
*Protein Choose free range or organic whenever possible- Beef, bison, buffalo, venison, pork chicken, turkey, eggs, fresh caught salmon, tuna, cod, flounder, shrimp
*Seasonings Any seasoning – make sure its MSG free!
*Natural Sweetners Local honey, stevia, coconut sugar, palm sugar, cacao nibs, pure maple syrup, agave nectar and dried fruits
*Beverages Filtered water, lemon water (drink first thing upon wakening!), wine (limit to one glass daily) black coffee (or sweetened naturally with organic whole cream) herbal tea, unsweetened dairy free milk (coconut, almond, cashew) organic cow milk
Balsamic Roasted Brussels Sprouts
1 pound Brussels sprouts, washed and trimmed
3 tablespoons balsamic vinegar
2 tablespoons coconut oil, melted
salt and pepper, to taste
Preheat your oven to 375F. If your coconut oil is solid at room temperature, place the two tablespoons of coconut oil in a small bowl, and set it on top of the oven to warm while you prepare the Brussels sprouts. If the top of your oven isn’t warm enough, you can place the bowl inside the oven for 2 minutes to melt.
Slice the Brussels sprouts in half, and place them in a large bowl. Pour the balsamic vinegar over the halves, and toss well to coat. Add the melted coconut oil, and toss again to coat. Arrange the Brussels into a single layer on a baking sheet, cut-side facing down, and sprinkle generously with salt and pepper. Bake for 20 mins, flip then bake an additional 15 minutes.