| Item | Essential | Information |
Broccoli
| yes | |
Cabbage
| yes | Purple, green, napa |
Carrots
| yes | |
Cauliflower
| yes | |
Celery
| yes | |
Flaxseed - Ground
| yes | Ground flaxseed, or flaxseed meal should be kept refrigerated. I suggest using a blade-type coffee grinder and grinding your own flaxseed as needed to maintain a higher nutrient content. |
Fruit - Berries
| yes | Blueberries, strawberries, blackberries when in season |
Fruit - Citrus
| yes | Oranges, lemons, limes, tangerines. I prefer fresh lemon and lime juice in all recipes, but you can substitute bottle lemon and lime juice if it is more convenient. |
Fruit - Other
| yes | In season fruit and berries (mango, papaya, cantaloupe, watermelon, etc.) |
Fruit - Standard
| yes | Apples, bananas, plantains, grapes, pears, other in-season fruits |
Garlic - Fresh
| yes | |
Ginger - Fresh
| yes | |
Greens (Non-Lettuce)
| yes | Aurgula, spinach, kale, brussles sprouts, bok choy… |
Herbs
| yes | Basil, cilantro, parsley, rosemary, sage, thyme |
Hummus
| yes | Homemade preferred. If purchased, check the ingredients and nutrition label for fat, sodium, and added sugar. |
Milk, Non-Dairy
| yes | |
Mushrooms
| yes | Cremini, oyster, shitake |
Onions
| yes | Sweet yellow, red, and yellow onions, with at least one type on-hand at all times. |
Potatoes - Standard
| yes | Gold, russet, and purple if you can find them |
Potatoes - Sweet
| yes | Standard jersey sweet potatoes, red garnet yams, and purple sweet potatoes if you can find them. |
Squash (Winter Varieties)
| yes | Butternut, spaghetti, acorn, pumpkin, carnival, delicata, kabocha |
Tofu - Extra Firm
| yes | |
Tomatoes
| yes | |
Tortillas
| yes | Corn and 100% whole grain. Avoid brands with the first ingredient listed as enriched flour. |
Brussels Sprouts
| | |
Avocados
| | Although avocados are high in fat, they offer some health benefits and can act as the fat replacement for eggs is many dishes such as ice cream and puddings. |
Beets
| | |
Eggplant
| | |
Greens (Lettuce)
| | Romaine, bib, red leaf, or anything but iceburg |
Hemp Seed - Hulled
| | |
Jams or Jelly
| | Low sugar, whole fruit brands whenever possible. |
Meat Substitutes
| | Homemade preferred - commercial brands can be high in sodium, sugar and preservatives. |
Miso Paste
| | White or yellow, and red |
Parsnips
| | Parsnips are like a sweet white carrot, they work well in raw salads or cooked dishes. |
Peppers
| | Red, yellow, or orange bell peppers, pasilla peppers, jalapeno and other hotter chili peppers as desired |
Rutabagas
| | |
Salad Dressings
| | I prefer to make my own salad dressings, but if you find a low-fat, low-sugar, low-sodium salad dressing that you enjoy, it makes it much easier to have a quick salad for lunch or dinner. |
Sprouts
| | Mung bean, soy bean, brocolli, radish, alfalfa, and pea sprouts are available in many grocery stores. |
Squash (Summer Varities)
| | Zucchini, yellow, crookneck, pattypan |
Tempeh
| | Tempeh can be high in sodium, so check nutrition labels for the best option. Benefits of fermented soy (brenda davis) |
Thai chili paste/sauce
| | There are a variety of chili paste options in the grocery store. I prefer Sambal Oelek and Gochujang styles. Be careful and read labels because some of the chili sauces have high amounts of sugar, so read the labels. |
Thai curry pastes
| | Thai curry paste is available in red and green varities. Although it is high in sodium, a small amount provides a great deal of flavor. |
Tofu - Silken
| | |
Turmeric Root - Fresh
| | Many grocery stores are starting to carry fresh turmeric root. Be careful when using fresh turmeric, as it can stain clothing yellow. The yellow pigment in turmeric is curcumin, which as great health benefits. |
Vegetables - Other
| | Asparagus (in season), cucumber, green onion, jicama, etc. |