HEALTHY Grocery Shopping List FOR THE DETOX

(The below are some suggestions for items to purchase on the detox. You do not have to buy everything. The point is to have variety of flavorful foods available to you. Experiment!

GRAINS AND SUCH (Avoid all flour & gluten containing products = wheat/barley/rye)

• 3 different whole grains (quinoa, brown rice, millet, amaranth, oats, kasha/buckwheat,)

• Whole grain crackers (“Mary’s Gone Crackers” or “Flackers”) rice or corn cakes

• Puffed cereal: rice and or millet or Bob’s Red Mill gluten free muesli cereal if you are used to having cereal

PROTEIN & BEANS

• 3-4 kinds of beans (black, garbanzo, cannellini, kidney, lentils, aduki, mung) – dry bulk or BPA-free canned ok (Eden Organic brand)

• Hummus or black bean dip (Look for varieties made

with olive oil like Lilly’s)

• Organic Fish/lamb/buffalo fillets

• Organic eggs – Free Range if possible

• Tofu and tempeh and frozen edamame (Unless you

are avoiding soy)

FRUITS

• Berries, apples, pears, bananas, melons, peaches etc. (Frozen is fine)

• Dried fruit for snacks & sweet (Dates, raisins, figs, mango, apricots)

• Avocado, mango, pineapple for a more exotic and or

creaminess to smoothies

• Cranberries/pomegranate for a touch of tartness

• Citrus: grapefruit, orange, lemon

VEGGIES

• 1 or 2 bunches of greens (kale, collard greens, chard, bok choy, spinach)

• Carrots, sugar snap peas, celery for snacks

• Other vegetables (cabbage, broccoli, tomatoes, cauliflower, cucumber, bell peppers, beets)

• Salad greens (head lettuce, lettuce mix, arugula,

watercress)

• Sweet potatoes & Winter squash (delicata, acorn, butternut, kabocha)

• Vegetable broth for making soups

NUTS, SEEDS & SUCH (Avoid peanuts) check out the bulk bins and create your own trail mix!

• Variety of nuts: almonds, cashews, walnuts, pecans)

• Variety of seeds: pumpkin seeds, sunflower seeds, sesame seeds, Chia, hemp & flax seeds) – try toasting for extra flavor!

• Olives for snacks

• Nut butters: cashew, tahini, almond

BEVERAGES

• Herbal teas and Green or white tea

• “Daily Detox” Teas

• “Milks” (coconut, almond, oat, hemp)

• Kombucha & Seltzers

• Coconut water

SWEET TOOTH SATISFIERS (Avoid sugar and high fructose corn syrup)

• Coconut shreds and coconut butter

• BARS: Lara, Pure, Raw Revolution, Go Macro

• Brown rice syrup, molasses, maple syrup

• Cocoa powder – add to smoothie or heat for

hot chocolate

• “Mochi” – rice patty – spread with nut butter or jam (try brand Grainaissance)

MISCELLANEOUS

• Frozen wheat grass for smoothies

• Seaweed: wakame, hijiki, nori sheet

• Maca Powder: Peruvian “super food” that has a wonderful malty flavor

HERBS AND SPICES

• Onions, garlic, ginger, leeks

• Fresh herbs (Italian parsley, cilantro, basil, dill, rosemary

• Curry, garam masala, cumin, cinnamon

• Vanilla, almond extract

CONDIMENTS

• Olive oil, coconut oil, sesame oil (preferably cold pressed)

• Vinegars: apple cider, balsamic, Umeboshi plum

• Mustard, no-sugar chutneys and jams

• Sauerkraut

• Tamari sauce or Braggs Amino Acids

• Coconut Milk

• Nutritional yeast and Miso paste for salty

HEALTHY Grocery Shopping List FOR THE DETOX

(The below are some suggestions for items to purchase on the detox. You do not have to buy everything. The point is to have variety of flavorful foods available to you. Experiment!

Mary Purdy, MS RD – Registered Dietitian www.NOURISHINGBALANCE.com Mary@NourishingBalance.com - 206 455-4149