Ok, I admit it, I love grocery shopping. Why? Because I get to buy all these amazing foods to nourish my body. I love running through the produce section (that’s my version of a kid in a candy store) and then coming home, cranking the music, and doing my food prep for the week.  A fridge and cabinets full of healthy options make this girl very happy.

This week I’m sharing with you some of my favorite recipes. I make these all the time for my family, and they’re always crowd-pleasers and super simple to make.

Grocery Shopping Made Easy

A general rule of thumb when you’re grocery shopping is to stick to the perimeter of the store because that’s where you’ll find the fresher, more perishable items. Aisles are usually stocked with processed foods, chips, foods with preservatives, and long shelf life. The longer the shelf life, the shorter yours is.  

Get in the practice of reading labels and opting for foods with minimal to no chemicals, additives, growth hormones, or food dyes. And avoid foods that are genetically modified.

The majority of my groceries come from the produce section, and I supplement with other healthy items from around the store. Here’s my list to give you a head start:

Produce	Aisles	Cold/Frozen
Blueberries	Nuts (almonds, walnuts, pecans, cashews)	Yogurt (I prefer coconut milk-based yogurts)
Strawberries	Nut butter (almond, cashew)	Edamame
Spinach	Sunflower seed butter	Plant-based sausage
Celery	Seeds (pumpkin seeds, sunflower seeds, chia seeds)	Ezekiel bread
Red peppers	Brown rice	Hummus
Onions	Quinoa
Carrots	Wild rice
Cucumber	Pasta (brown rice pasta or chickpea pasta)
Tomatoes	Steel-cut oats
Lemons	Dried cranberries
Apples	Plant-based milk (rice milk, almond milk)
Avocadoes	Extra-virgin olive oil
Sweet potatoes	Avocado oil
Fresh herbs	Sunflower oil
Leafy greens	Balsamic vinegar
Arugula	Sprouted grain tortillas
Other organic fruits and veggies.	Dried beans/legumes (split peas, lentils, black beans)
	Agave
	Cinnamon
	Granola

Let’s Get Cookin’!

When I get home from the grocery store, I spend time prepping my food by cutting up fresh fruits and veggies, so I always have something healthy to grab. Then, I start cooking. Here are some of my favorite delicious and nutritious plant-based recipes. Feel free to adapt them to your personal diet, if that includes meat or fish.

Healthy Breakfast Ideas

Avocado Toast

1 slice Ezekiel bread (found in the frozen section)

½ avocado smashed

arugula

salt and pepper to taste

fresh lemon

Toast one slice of Ezekiel bread. Top with smashed avocado. Add a little arugula and a bit of freshly squeezed lemon juice, salt and pepper.

Protein Shake

1 scoop chocolate protein powder

1 banana

½ teaspoon maca powder

1 teaspoon cacao powder

1 teaspoon cacao nibs

a cup of almond milk (or other plant-based milk)

1 tablespoon almond butter

Steel-Cut Oatmeal Bar

I like to make a big batch of oatmeal and have it for a few days.

1 cup steel-cut oats

2 cups water

plant-based milk

assorted toppings (berries, other fruit, sliced nuts, agave, honey, cinnamon, shredded coconut)

Add water and oats to a medium-sized pot. Cover, bring to a boil and simmer until oats are cooked and thick. Scoop into bowls, add plant-based milk, and top with your favorite ingredients.

Chia Pudding

4 tablespoons chia seeds

1 cup plant-based milk

Mix chia seeds and milk, cover, and refrigerate overnight. No cooking involved! The pudding will be ready to enjoy in the morning. Top with your favorite fruits or nuts.

My Favorite Lunch Recipes

Veggie Wrap

sprouted grain tortilla

fresh spinach

homemade hummus

cherry tomatoes

thinly sliced red onion

lemon juice

salt and pepper

Add fresh veggies to the tortilla, roll up, and enjoy.

Chakra Chopped Salad

fresh spinach

cucumber

roasted beets

red pepper

carrots

avocado

chickpeas

quinoa

Cook 1 cup quinoa and 2 cups water in a medium pot, covered, until soft, about 15 minutes. Let cool.

Layer the bottom of a large bowl with a bed of spinach, and add the rest of the ingredients. Drizzle with balsamic vinegar and olive oil. Add a little salt and pepper.

Easy Weeknight Dinners

Veggie Chili

small onion

1 zucchini

1 yellow squash

½ butternut squash

carrots

sweet potato

black beans

4 cups veggie broth

1 can diced tomatoes

chili powder (small palmful)

cumin (a little sprinkle)

salt and pepper to taste

Peel and cube veggies, and add to a large pot. Saute over medium heat until veggies start to brown and soften. Add rest of ingredients, and simmer until veggies are cooked and chili thickens a little. The time varies depending on how many veggies. Sometimes I let mine simmer for up to 2 hours.  

Veggie Taco Bar

3 red peppers

small onion

avocado

fresh tomato, diced

shredded lettuce

sprouted grain tortillas

Saute thinly sliced peppers and onion until soft. Add to sprouted grain tortilla, along with your favorite toppings.

Pasta Night

Every Wednesday was pasta night in my house when I was growing up. It tastes so yummy and is super easy to make. I like to try different sauces; here is my recipe for pesto sauce.

1 pound of your favorite pasta 

about 4 cups fresh basil

1 clove garlic

½ cup olive oil (maybe more)

few tablespoons parmesan cheese

¼ cup pine nuts

Boil pasta. While pasta is boiling, make pesto sauce. Add basil leaves, olive oil, parmesan cheese and pine nuts to blender. Blend until smooth. May need to add more olive oil to get a smooth consistency.

Toss pasta with pesto until lightly coated. Serve with a side salad.

Snacks

Homemade Hummus

1 cup dried chickpeas

few spoonfuls of tahini

juice of ½ lemon

⅓ – ½ cup olive oil

2 cloves garlic

salt and pepper to taste

Soak chickpeas in water overnight. Add chickpeas and water to a medium-sized pot, and bring to a boil. Simmer until chickpeas are soft, approx 45 minutes. Drain chickpeas and let cool.

Add chickpeas, tahini, garlic, olive oil, salt and pepper to a food processor or blender. Blend until smooth consistency. May need to add a little water.

Serve with fresh veggies – carrots, celery, cucumbers are great with this!

Berry Yogurt Parfait With Granola

½ mixed berries (strawberries, blueberries, blackberries)

¼ cup of your favorite granola

a small scoop of coconut-milk yogurt

drizzle of honey or agave

cinnamon

Put mixed berries in a small bowl. Add a scoop of coconut milk yogurt. Top with mixed berries, dust with cinnamon, and a drizzle of honey or agave. Enjoy!

Homemade Guacamole

4 ripe avocados

a handful of cilantro, chopped

2 medium fresh tomatoes, seeded and diced

a little diced, seeded jalapeno if you like it spicy

salt and pepper, to taste

Smash avocados, add diced tomatoes, cilantro (jalapeno optional), salt and pepper.

I like to serve my guac with sliced red peppers in addition to tortilla chips for a healthier alternative.

Have so much fun trying these new recipes this week!