Do you feel like you're in a vegetable rut? Do the kids say, broccoli again? There are so many healthy foods to choose from, but it is easy to just stick with what we know. These days, you can find recipes for most any ingredient online. Many include reviews from people who have tried the recipe and may suggest ways to change or improve it. So, this week, when you do the food shopping, think outside the box and try a new food. Who knows, you might even like it!
Use this shopping list to think of new healthy foods to try:
Vegetables
| Alfalfa sproutsArtichokesArugulaAsparagusBean sproutsBeetsBell peppersBok ChoyBroccoliBrussels sproutsCabbage (red or white)CarrotsCauliflowerCeleryCollard greensCucumbersDandelion greensEggplantEndiveGreen beansHot peppersJicamaKale | LeeksLettuce (all types)MushroomsMustard GreensOkraOlivesOnionsParsleyRadishesSauerkraut (no sugar added)Snow peasSpinachSquash (yellow or green)Tomato juice (low salt)Tomato pasteTomato sauceTomato soupTurnipsVegetable juice (low salt)Water chestnutsWatercressYellow SquashZucchini |
Fruits
| AppleApricotBananaBlueberriesBlackberriesBoysenberriesCantaloupeDatesFigsGrapesHoneydew melonKiwi fruitLemonNectarine | OrangePapayaPeachPearPineapplePomegranateRaisinsRaspberriesStrawberriesWatermelon |
Seafood/Meats
| Canned fish packed in waterChickenEggs or egg whitesTurkeyFresh fish (salmon and halibut)Seafood (scallops, muscles, etc.) |
Dairy
| Non-fat or low-fat cheeseNon-fat or low-fat yogurt, plainNon-fat or low-fat milkNon-fat or low-fat cottage cheeseMilk Substitute, unsweetened (ex. Almond Milk, Soy Milk, or Rice Milk) |
Beans
| Black eyed peasBlack beansCannellini beansChick peas (garbanzo beans)Great northern BeansLentilsNavy beansPeasPinto beansRed kidney beans |
Whole Grains
| AmaranthBarleyBrown RiceBuckwheatMilletOatmeal, rolled or steel cutQuinoa |
Starchy Vegetables
| CornRutabagaWinter squash (acorn, butternut, spaghetti)White potatoYam or sweet potato |
Other Starches
| Cornmeal, polentaShredded Wheat CerealWhole grain pastaWhole-grain bread |
Nuts and Seeds
| AlmondsBrazil nutsFlax Seeds (ground)Pumpkin SeedsWalnuts |
Healthy Fats
| AvocadoCold pressed olive oilCold pressed grape seed oilCoconut butter?Grass-fed butter?Butter substitute?Unrefined canola oil? |
Seasonings
| AllspiceBasilBay leafCardamomCinnamonClovesCuminCurryDillFennelGarlicGingerHorseradishLemon juiceMaceMarjoram | MustardNutmegNatural extracts (vanilla, almond, orange)OreganoPaprikaParsleyPepperRosemarySaffronSageTamariTarragonThymeTurmericVinegar |
