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!