A successful transition to a healthier / plant based lifestyle starts with giving your fridge and pantry a make over. I created a list of my current staples I eat on a weekly basis during the summer season and the benefits of each food. I aim to keep a great variety of produce to cover as many nutrients as possible, and enjoy all of our earth given foods.
I strive to buy fruits and veggies organic, at least those who are listen in the “dirty dozen” category. If that is not an option for you, look for local places to buy fruits and veggies outside of the grocery store, often times the produce will be seasonal, cheaper and contain less pesticides. Fruits and veggies in season will have less pesticides, greater nutritional value, and better taste!
Produce with higher amounts of pesticides (established by the EWG) are marked with an asterisk *. These foods are best bought organic when possible and given an extra rinse. Make sure to ALWAYS thoroughly wash your fruits and veggies, organic or not!
For any specific questions or recommendation, contact me on the “contact page”, shoot me an email or a DM on my socials.
PLANT BASED GROCERY LIST – SUMMER EDITION.
FRUIT: no fruit is off limits. you can pick any fruit you would like, I will often have more than the fruits listen below but these are my staples to always have in my morning fruit bowl and smoothies.
Papaya: (clean 15) contains various enzymes that aid digestion and protect tissues that line the digestive tract. loaded with vitamin A,C, E antioxidants great for the skin, eyes, and immunity.
*Berries: raspberries, *strawberries, blueberries. Berries are one of the best fruits to eat regularly, not only are they lower in calories making them suitable for any dietary intake but they are truly a superfood! Packed with antioxidant to protect free radicals against oxidative stress and reducing the risk of cancer. They are anti-inflammatory, low in sugar and can improve blood sugar and a healthy insulin response (a safe fruit for insulin dependent people and diabetics).
Bananas: high in potassium (helps muscle cramping, blood pressure) and magnesium (healthy muscles and aids in healthy PMS!) Bananas are easy to take on the go and I love freezing them to blend in smoothies for the perfect creamy consistency.
Pineapple: (clean 15) high in antioxidants and loaded with nutrients that aid the detoxification process. Contains enzymes for good digestion. Super high in vitamin C, so helpful for immunity and glowy skin! Pineapples are usually found year round and I love cutting them up and keeping it in the fridge to use in smoothies and fruit bowls during the week, or to make juices and infused water for a gentle cleanse!
Melons /watermelon: (clean 15) melons are the fastest digesting fruits as they contain mostly water. They are so good for hydration and so refreshing / easy to eat on a hot summer day. Low in calories, perfect for a snack especially to satisfy a sweet craving!
Lemons/lime: often squeeze lemon and lime in water and add to my meals. These citrus fruits have an alkalizing effect when entering the body. Consuming some lemon and lime juice regularly has helped me so much to have good digestion and cleanse my body. They are an amazing source of vitamin C (immunity & skin collagen). Every day I strive to drink a warm glass of lemon water, I love the instant benefits and find it’s easier on the stomach than cold water.
VEGGIES: I consume all vegetables and keep in a good variety, do not feel like anything is off limits here. The list below are the veggies I've enjoyed most this summer as they are fresh, easy to cook and versatile to pair together.
Cucumber: high water content, low calorie, fresh and versatile. Cucumber is extremely hydrating and I use it both for my food and in my water. I love pairing it with lemon juice to have as lower calorie snack or added to salads.
*Tomatoes (cherry, Roma, any kind): tomatoes are packed with antioxidants and vitamin C,K,A. Cherry tomatoes contain “lycopene” that naturally protects the skin from the sun. I buy them organic since they can contain higher amounts of pesticides and they taste so much sweeter! I always add a couple of tomatoes to my savory meals, they pair well with citrusy flavors and bring out so much flavor to a meal!
Bell peppers: these colorful peppers are an excellent source of vitamin A, C, potassium, and antioxidants. They contain a good dose of fiber, folate, and IRON. raw, cooked, boiled, roasted... So versatile!
Zucchini: low calorie/low carb, high fiber and high water content. Zucchini contribute to healthy digestion, they can aid in constipation and are very easy on the stomach for people who are sensitive to cruciferous veggies. They are very versatile to add to a veggie stir fry, rice or pasta meals, and can even be blended into smoothies or pesto sauces for added nutrients without tasting them!
Asparagus: (clean 15 list) An amazing de bloating vegetable. Lower in calories but high in soluble and insoluble fiber which aid in good digestion and gut health. The amino acid “asparagine” makes asparagus a natural diuretic and aids the body in removing excess fluid and salt from the body, it helps remove bloating and prevents urinary tract inflections (UTIs). It’s rich in folate (B vitamin especially important to turn carbs into energy, stimulate follicle growth and healthy fat is development for pregnant women!). It’s high in vitamin A,C,K. I love me some asparagus!!
*Celery: a food high in pesticides, make sure to wash well! Celery is great to hydrate or have a low-calorie snack to pair with hummus, nut butters, salads or made as a juice! It can aid in bloating and improve dry and dull skin.
*Mixed greens: spinach* , arugula, *kale, dark leafy greens – I often make raw greens the base or side to my meals. It helps digestion, adds nutrients and fiber to keep you fuller for longer by adding volume to meals. Mixed greens and darker leafy greens have higher nutrients than lettuce (iceberg, romaine) which is mainly water. I highly recommend making the switch to blended greens instead of lettuce! Use for salads, bowls, smoothies, juices.
Broccoli sprouts: sprouts are truly a super food. Broccoli sprouts contain sulforaphane, a potent cancer fighter that eliminates cancer-causing chemicals fro the body!! They boost liver detoxification and protect against sun damage. They are packed with vitamins and minerals, specifically iron, calcium and vitaminA and K. these little sprouts added to meals are an amazing source of nutrients they are often classified as a “superfood”. Can be easily added to wraps/sandwiches, blended into dips, tossed in salads or sprinkled on any meal.
PROTEIN SOURCES (year-round)
Legumes: legumes are a great and almost essential food for plat based diets. They contain protein, fiber, complex carbohydrates. They have a low glycemic index (sugar) and free of saturated fats (cholesterol free) unlike animal products. Beans are a great source of iron, zinc, magnesium, B vitamins and phosphorous. All essential to consume daily for a healthy diet. The array of legumes is wide and they can be used for so many recipes (curry, salads, dips, pastas, deserts and alternatives to grain flours). I highly recommend finding the ones you like the most!
Garbanzo beans/chickpeas: my favorite during the summer are garbanzo beans as they are best paired with cold meal and very versatile (hummus, curry bowls, salads). I love all legumes and rotate them often between black beans, kidney, and lentils.
Lentils: this legume can be a complete source of protein if they are first sprouted before cooked. If not, they are still a great legume containing most of the 9 essential amino acids and can be made a complete source of protein if paired with foods that contain the two lacking amino acids methionine and cystine. They are particularly high in protein containing around 18g of protein per cup, which is as much as a serving of chicken!
Tempeh. Tempeh is a soy and grain-based product and a complete source of protein. Although I limit my consumption of soy, tempeh contains lower amounts of soy than tofu or processed fake meats. Tempeh is a fermented food, making it great for your gut.
Protein powders / super foods powders
Spirulina: an amazing source of protein, vitamins, and minerals coming from blue-green algae. Spirulina is considered a “superfood” for it’s rich amount of vitamin B, copper, iron, magnesium, potassium and small amounts of almost every necessary nutrient. I use it daily in my tropical daily smoothie post workouts or as a breakfast. The taste is a bit earthy, but when mixed with the fruit and another protein powder you cannot taste it and I've actually grown to enjoy the taste! A few grams every day go a long way.
Recommended brands of protein powders (all vegan, non gmo, soy free):
Moon juice: online website, highly recommend all their products. Downfall: a bit pricy, but the quality does its justice. I get my collagen powder from them.
Garden of life: great all organic / non gmo brand, I consume their multivitamin, on the cheaper side and easy to access in most grocery stores and amazon/online
FATS
Avocado : (clean 15) technically a fruit, but avocado is one of my favorite foods that I eat year around and use in many recipes, it is a great source of omegas and healthy fats.
Extra virgin olive oil: the base and key of a good Mediterranean diet, one of the healthiest diets in the world for its balance and quality ingredients and thankfully the one I grew up on most of my life! Antioxidant, anti-inflammatory, the base ingredients to all my dressings. Extra virgin olive oil is the holy grail of health!
Hemp seeds: protein and fat source. Hemp seeds are rich in essential and healthy fatty acids. Great for the brain and hormone balancing. Rich in vitamin E, phosphorous, potassium, magnesium, iron, calcium, zinc! Sprikle them on fruit bowls, smoothies, salads, or blend in dips. I use them in my pesto sauce recipe, my absolute favorite sauce!!
Coconut flakes: add to fruit bowls or yogurt/ smoothies for crunch.
Cacao nibs: add to fruit bowls, yogurt, smoothies for a crunch. Good source of magnesium and potassium and satisfies that chocolate craving.
GRAINS / BREADS
I don’t have a gluten allergy but do notice sensitivity when I consume it (bloating / skin health). Limiting gluten has honestly been super easy for me as I prefer whole grains over breads and pasta anyways. There are gluten free alternatives everywhere, understanding the quality of whole grains is important as refined flours and grains are mucus forming foods. All of the following are slow and easy digesting grain sources that are mostly gluten free friendly and contain higher doses of vitamins, minerals, fiber!
Quinoa: not only a whole (GF) grain but also a nearly complete protein as it contains all 9 essential amino acids. Has a crunchy texture and nutty flavor. Great to pair with almost every meal- I used it in my bell pepper boat recipe and grain bowl.. Can even made as a sweet meal alternative to oatmeal!
Sprouted crackers: seeds + grain. Easy to sprinkle on salads or have with bean or veggie dips and a good way to consume seeds such as pumpkin, hemp, chia that contain a good amount of iron and zinc.
Gluten free bread: food for life brand, almond, flax or rice breads are my favorite for avocado toast, or toasted and crumbled on a salad!
Sourdough bread *: (can contain gluten depending on brand) –true sourdough bread is one of the best breads to consume as it is a fermented food. The fermentation process is good for your gut and decreases the amount of gluten. Most people find this bread easier to digest for this reason, and it is delicious for avocado toast!
Tortillas: for wraps, tacos, homemade chips. I use the “Siete” brand (they also sell chips!) they are grain free and very minimal ingredients.
Brown or white rice: rice can be found GF if you are sensitive to gluten. Most people find gluten from rice doesn’t bother them.
HERBS / SPICES (good purchased during all seasons). I will go more in depth about herbs and spices on a separate blog. If you aren’t using these in your diet yet, now is the time to start! Spices are not only an amazing way to add flavor to you meals, but they are extremely healing and nourishing for the body.
Cinnamon: controls and lowers blood sugar, prevents insulin sensitivity, contains anti-inflammatory properties, improves digestion, improves skin pigmentation.
Turmeric: lowers inflammation in the body and joints, aids in liver cleansing, packed with antioxidant properties, aids in skin pigmentation / redness and glow. Reduces bloating, improves digestion, can alive menstrual symptoms / PMS
Ginger: relieves nausea, relieves menstrual pain, lowers blood sugar, reduces risk of infection, reduces muscle pain and soreness, reduces bloating, improves digestion, aids in detoxification
Paprika: I love paprika as a flavor (especially smoked paprika, ugh on everything!) but this spice has good health properties as well. It helps heal wounds, can prevent hair loss and maintain hair color! It helps with digestion as it eases the break down of food. The “capsicum” in paprika (also found in cayenne) protects against ulcers and reduces GERD symptoms. Consuming paprika regularly reduces inflammation in the body and lowers LDL (the bad cholesterol).
Parsley: my favorite summer herb!! anti-inflammatory thanks to its rich amounts of antioxidants: flavonoids, carotenoids, vitamin C. It helps balance the sodium to water ratio in the body which aids in water retention and bloating. Keeps the kidney’s healthy by reducing high blood pressure and insulin resistance. Supports bone health and contains cancer-fighting substances. LADIES: parsley has been shown to kick start your period by balancing hormones that can throw off your menstrual cycle. I can vouch for this myself!
Dandelion: This root and leaf is truly amazing and has helped me so much with balancing and healing my body. Dandelion is specific for to detox from the liver, promoting healthy liver and kidney function and aiding in ridding the body of toxin buildup. It can lower cholesterol, blood pressure, fight inflammation, and aid in weight loss. Dandelion benefits the reproductive systems (both male and female) by regulating hormone production. This leaf and root can be consumed as a tea or on top of meals if you can find it in store!
Stay tuned for updated grocery lists as the seasons shift.
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