Your Source for Organic Plant-Based, Gluten-Free Recipes, Holistic Health, Cleanse and Detox, Toxin-Free Living

Shopping Guide

photo credit Kind Woman

photo credit That Kind of Woman

 

A plant-based diet comprised of wholesome organic food is definitely at the top-of-the-list for leading a healthy lifestyle. However, when it comes to shopping for this type of diet, caveat emptor! You can easily find yourself spending your precious dollars on very expensive, organic versions of really crappy food. 😯

Although the organic food movement has made tremendous strides with motivating farmers and food manufacturers to up their game when it comes to providing quality food, there is still a lot of work to do. The perils of mass food production, organic or not, are still at the very heart of the modern diseases that plague our world today. Nutritional deficiencies, food allergies, diabetes, and the plethora of inflammatory diseases including autoimmune and digestive/intestinal disorders are on a sharp rise. And guess what? The organic food label is not going to fix this.

“The chronic diseases that now kill most of us can be traced directly to the industrialization of food; the rise in highly processed foods and refined grains; the use of chemicals to raise plants and animals in huge monocultures; the superabundance of cheap calories of sugar and fat produced by modern agriculture; and the narrowing biological diversity of the human diet to a tiny handful of staple crops, notably wheat, corn, and soy. These changes have given us the western diet that we take for granted: lots of processed foods and meats, lots of added fat and sugar, lot of everything–except vegetables, fruits and whole grains.” Michael Pollan

 

What Makes the Yogitrition Shopping Guide so Special?

Food manufactures clearly understand that our culture is highly addicted to speed and convenience when it comes to feeding ourselves, and they have absolutely no problem leveraging off the organic movement to give us what we want. This is why you can peruse the aisles of most health food stores and still find a ton of crappy food. I know, I’ve spent a lot of money consuming these foods, while my health wasn’t improving very much.

Although I can’t retrieve the tons of money I spent on $6 organic cereal, I can impart a whole lotta wisdom I gained along the way.

First and foremost, the Yogitrition diet plan is comprised predominantly of plant-based, wholefoods. They are nutrient-rich and mainly found in bulk bins or the produce isle. And while this list isn’t complete, I have conducted a ton of research and done my best to sift out most of the sub-par foods lining the shelves of health food stores.

Common Pitfalls of “Health” Food

  • too much omega-6 fatty acids that can create inflammation  (mainly canola, sunflower and soy oils)
  • highly processed oils that are rancid & toxic (mainly Olive Oil, and many of the cooking oils that are promoted as healthy. Learn more as to why I’m so preachy about understanding the Right Types of Oil for Cooking
  • hidden GMO’s
  • soy, lots of soy
  • corn, lots of corn
  • carrageenan (a common thickener added to nut milks, yogurts, etc.)
  • unhealthy sugar disguised behind fancy names such as fructose, dextrose, barley malt, etc.
  • added synthetic vitamins and minerals
  • more soy
  • more corn
  • and the list goes on…

A few other things you need to know:

  1. This list includes all organic.
  2. The yogitrition diet plan is predominantly plant-based, with the exception of pastured eggs and ghee. It is also gluten-free with the exception of Nama Shoyu and Sprouted Breads.
  3. I’m a stickler for “clean” food that is minimally processed and void of added chemicals, preservatives, toxic fats, sugars, etc, so you will not see a lot of prepackaged, processed foods on this list, even if they are organic.
  4. I know not all of you are vegan or vegetarian, so I included the cleanest sources of meat and fish. I didn’t include any dairy, cause that stuff is just plain awful. Sorry.  🙁
  5. Certain products I recommend such as the super foods, raw snacks, and oils may be difficult to find in most health food stores. You may find other brands, but the ingredients and/or processing will most likely be questionable. Therefore, I have provided you with links so you may purchase these specific items on line.
  6. This list isn’t perfect, nor set in stone as things are always evolving and changing. It gives you a pretty good idea where to start, though…

 

 

GLUTEN-FREE GRAINS

Quinoa
Millet
Basmati Rice
Wild Rice
Buckwheat
Oats (Groats, Rolled, Steel-cut)
Polenta (Non GMO)
Corn Meal
Rice, Basmati, Black,
Jasmine, Wild, etc.

Rice and Shine
Quinoa Flakes

Brands: Bob’s Red Mill (organic), Eden Organics, Arrowhead Mills

—————————–

FATS & OILS FOR COOKING

Ghee (Pure Indian Foods, Ancient Organics)
Extra Virgin Coconut Oil
(Nutiva, Artisana, Tropical Traditions)

Cold-pressed Avocado Oil (Olivado, Avoro)
Grass-fed butter, raw (moderate use)
Extra Virgin, cold-pressed Olive Oil (Bariani,
Olio Beato, bionaturae,
Napa Valley Organics)
Cold-pressed Sesame Oil
*Palm Oil, sustainable only (Nutiva, Alaffia, Juka’s Organics)

These brands of
palm oil are grown on sustainable farms from West Africa and South America and do not contribute to
deforestation.

———————————–

FATS & OILS USED RAW

For dressing dishes, dipping, smoothies,
salad dressing, etc.

Hemp Oil
Cacao Butter
Coconut Butter
Extra Virgin Coconut Oil
Extra Virgin Olive Oil
Avocado Oil
EFA Oil Blend
Flax Oil
Udo’s Choice Oil Blend
(can be found in health stores)

—————————–

SEA VEGETABLES

 Agar
Arame
Dulse
Kombu
Laver
Nori
Hijiki
Irish Moss
Kelp
Wakame

——————–

GREENS, COOKING

Beet Greens
Bok Choy
Broccoli Raab
Cabbage (green & purple)
Chard (rainbow, white, red)
Collards
Kale
Kohlrabi
Mustard Greens
Spinach
Sorrel
Turnip Greens

——————–

 SUPER FOODS

Excellent additions to smoothies, teas, or used as condiments

Acai
Aloe
Baobab Fruit
Bee Pollen
Blue Green Algae
Cacao
Cacao Nibs

Carob
Camu Camu
Chlorella
Colostrum
Goldenberry
Green Grasses
Goji Berries
Guarana
Longan fruit

Lucuma
Maca
Mesquite
Mulberry
Nutritional Yeast
Pau D Arco

Phytoplankton
Pomegranate
Rainforest Rush
Royal Jelly
Spirulina
Tomato Concentrate
Tocotrienols
Yerba Mate Extract

——————–

SUBSTITUTES

Daiya Rice Cheese
(sparingly)

Soy-free Mayo
(sparingly)

*I’m not a fan of
substitute “faux”
foods, so this
list is short.
However,
I have
been finding a few
brands that
I would actually
consider a food.
So stay tuned, as
I’m sure I will be
adding
more to this list.

——————–

SNACKS

Apple Sauce
(no sugar added)

Raw crackers & snacks
Raw chocolate
Olives
Pickles
Sprouted nuts
Sprouted nut butters

Sprouts
Hummus
Guacamole (homemade)
Gluten-free crackers
Activated Nuts (soaked & dehydrated)
Toasted nuts
(soaked & lightly roasted
in oven)

———————————-

DRIED FRUITS (NON-SULFUR)

 Goji
Longan
Raisins
Hunza Raisins
Apricots
Mango
Papaya
Dates
Figs
Pineapple
Cherries

—————————-

TOMATOES and TOMATO SAUCES
(BPA-FREE)

bionaturae BPA-Free

Muir Glenn Organics

*the acidity in tomatoes leach BPA from cans,
try to use only
BPA-Free

———————————–

MODERATE MERCURY FISH
Wild Fish, Non-Farmed

Snapper
Monkfish
Carp
Freshwater Perch
Skate
Mackerel
Striped Bass
Sea Trout
Halibut
Snapper

*eat 1x monthly

NUTS & SEEDS
(RAW)

Pumpkin
Sunflower
Pecans
Almonds
(unpasteurized)

Walnuts
Brazil Nuts
Cashews
Macadamia
Pistachios
Sesame
Flax Seeds
Pine Nuts
Hemp Seeds
Salba
Chia
Jungle Peanuts

Avoid roasted and
salted nuts and seeds,
they usually are
lesser quality and are
coated with omega-6 oils(inflammatory)

——————————

 SPICES

Allspice
Anise
Basil
Caraway
Cardamom
Cayenne
Celery
Chili Powder
Cinnamon
Cloves
Coriander
Cumin
Curry
Dill
Fennel Seeds
Garlic Powder
Ginger
Mace
Marjoram
Mustard Powder
Mustard Seeds

Nutmeg
Oregano
Paprika
Pepper
Red pepper
Saffron
Tarragon
Thyme
Turmeric
Herbamare
Organic Spice Blends

Brands: Frontier,
Simply Organic,
A. Vogel

——————–

MUSHROOMS

Shiitake
Portobello
Crimini
Oyster
Truffle
Button
Chanterelle
White varieties

——————————


HIGH STARCH VEGETABLES

Artichoke
Beets
Carrot
Cassava
Corn
Jicama
Parsnips
Peas, Snap peas
Potato
Pumpkin
Rutabaga
Squash
(summer & winter)

——————–

GREENS,
RAW SALAD

Arugula
Baby Greens
Bok Choy

Butterhead
Bibb and Boston

Chard
Dandelion
Endive
Escarole
Frisée
Kale
Leaf lettuce
Mesclun
Radicchio
Romaine
Spinach

——————–

CONDIMENTS

Coconut Milk
(full fat,not the drink)

Coconut Flakes
Gomasio
Mustard
Nutritional Yeast
Sea Salt (unrefined)
Himalayan Pink Salt
Vegetable broth
Extracts such as
vanilla, peppermint,
spearmint, etc.

Soy sauce:
Nama Shoyu
Tamari (wheat-free)

Coconut Aminos

Vinegars (aged)
*Balsamic
*Apple cider
*Red wine
*Brown Rice
*Coconut
*Umeboshi vinegar

Horseradish
Pickled veggies
Fermented veggies
Sundried tomatoes
Capers
Salsa
Roasted peppers
Sauerkraut
(fully fermented, n
no vinegar, Bubbies)

Pickles (fully fermented,
no vinegar, Bubbies)

Relish
(no vinegar, Bubbies)

Tahini
Umeboshi
Wasabi
Miso- unpasteurized
and aged 2 years

*most vinegars are
made from chemically
based acetic acid and
or GMO corn, use only
truly aged vinegars

*look for added
ingredients such as
sugars,
preservatives, etc.

——————–

FLOURS & THICKENERS FOR BAKING

Almond flour
Amaranth flour
Arrowroot starch
Baking soda
(non-aluminum)

Black bean flour
Brown rice farina
Brown rice flour
Buckwheat flour
Cornstarch
Corn flour
Coconut flour
Fava bean flour
Garbanzo bean flour
Golden Masa Harina-
Corn Flour

Kuzu Root Starch
Potato Starch
Tapioca flour

———————————–

LOW MERCURY
FISH

Wild Fish, Non-Farmed

Salmon
Alaskan Cod
Tilapia
Haddock
Pollock
Flounder
Catfish
Herring
Sardine
Anchovie

*eat 1x weekly

BEANS & LEGUMES (DRY)

Garbanzo
Adzuki
Black
Cannellini
Pinto
Lentil
Mung
Navy Beans
Lima
Fava
Black-eyed peas
White
Split peas


————————————

BEANS & LEGUMES (CANNED)

Eden Organics (BPA-Free, pre-soaked)

—————————–

 OTHER PLANT PROTEIN SOURCES

SunWarrior, Chocolate
SunWarrior, Vanilla
SunWarrior Blend, Vanilla
Vega Protein Blends
Organic Tempeh

——————————

 HERBS, FRESH

Anise
Basil
Bay Leaf
Caraway
Chive
Cilantro
Dill Weed
Fennel
Fenugreek
Marjoram
Mint
Mustard Seed
Oregano
Parsley
Peppermint
Rosemary
Sage
Savory
Spearmint
Tarragon
Thyme

——————–

BULB & TUBEROUS VEGETABLES
FOR FLAVORING

 Garlic
Ginger
Horseradish
Onion
Scallion
Shallot

——————————

VEGETABLES,
OTHER

Asparagus
Bamboo Shoots
Broccoli
Brussels Sprout
Cauliflower
Celery
Celery Root
Cucumber
Daikon
Fennel
Green beans, wax
Leek
Okra
Radish
Sweet Potato
Turnip
Yam

——————–

FRUIT (LOW GLYCEMIC)

Apple
Avocado
Pear
Strawberry
Blueberry
Blackberry
Coconut
Kiwi
Apricot
Cherry
Cranberry
Lemon
Lime
Nectarine
Plum
Peach
Raspberry

——————–

FRUIT (HIGH GLYCEMIC)

Banana
Pineapple
Cantaloupe
Watermelon
Grape
Guava
Fig
Honeydew
Papaya
Mango
Orange
Persimmon
Prune
Gooseberry
Elderberry

——————–

DRINKS & BEVERAGES

Spring Water*
Coconut water
Coconut kefir
Kombucha
Fresh green juices
Fresh fruit juices
Herbal tea
Tecchino
Yerba Mate
Green tea
Nut milk (fresh)
Coconut milk (fresh)
Hemp milk (fresh)

*Try to avoid
store-bought nut,
rice, coconut and
hemp milk as much
as possible.
Most brands contain
inflammatory oils
such as canola,
and carrageenan, a thickener that is
highly inflammatory

*avoid drinks with
added sugar

*check your sources
for spring water,
as many
of them aren’t
actually
what they claim

to be

*avoid bottled green
juices & fruit juices

——————————

SWEETENERS
(USE IN MODERATION)

Raw Agave Nectar
Raw honey
Grade B Maple Syrup
Coconut Sugar
Coconut Nectar
Blackstrap Molasses
Yacon Syrup

————————————

OTHER ANIMAL PROTEIN

Pasture-raised eggs
(preferably local)

Pasture-raised beef
Pasture-raised poultry
Pasture-raised bison

Eat Wild

Meat/Dairy Food Labeling
for Dummies

*pasture-raised
includes organic.

*grass-fed and
free-roaming
do not always indicate animals were raised
in a natural habitat
or fed 100% grass.

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3 Comments

  1. Great List. Just happened on your website after doing a search on soaking beans and grains. Still here. Well done

  2. Hi Kim,
    Do you recommend any particular brands/suppliers of sprouted nuts and nut butters?

    • Here are a few I use Robert. 🙂
      http://amzn.to/2bVkNC2
      http://amzn.to/2bVlVFC
      http://amzn.to/2cxKozB

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