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 sprouts Artichokes Arugula Asparagus Bean sprouts Beets Bell peppers Bok Choy Broccoli Brussels sprouts Cabbage (red or white) Carrots Cauliflower Celery Collard greens Cucumbers Dandelion greens Eggplant Endive Green beans Hot peppers Jicama Kale |
Leeks Lettuce (all types) Mushrooms Mustard Greens Okra Olives Onions Parsley Radishes Sauerkraut (no sugar added) Snow peas Spinach Squash (yellow or green) Tomato juice (low salt) Tomato paste Tomato sauce Tomato soup Turnips Vegetable juice (low salt) Water chestnuts Watercress Yellow Squash Zucchini |
Fruits
|
Apple Apricot Banana Blueberries Blackberries Boysenberries Cantaloupe Dates Figs Grapes Honeydew melon Kiwi fruit Lemon Nectarine |
Orange Papaya Peach Pear Pineapple Pomegranate Raisins Raspberries Strawberries Watermelon |
Seafood/Meats
|
Canned fish packed in water Chicken Eggs or egg whites Turkey Fresh fish (salmon and halibut) Seafood (scallops, muscles, etc.) |
Dairy
|
Non-fat or low-fat cheese Non-fat or low-fat yogurt, plain Non-fat or low-fat milk Non-fat or low-fat cottage cheese Milk Substitute, unsweetened (ex. Almond Milk, Soy Milk, or Rice Milk) |
Beans
|
Black eyed peas Black beans Cannellini beans Chick peas (garbanzo beans) Great northern Beans Lentils Navy beans Peas Pinto beans Red kidney beans |
Whole Grains
|
Amaranth Barley Brown Rice Buckwheat Millet Oatmeal, rolled or steel cut Quinoa |
Starchy Vegetables
|
Corn Rutabaga Winter squash (acorn, butternut, spaghetti) White potato Yam or sweet potato |
Other Starches
|
Cornmeal, polenta Shredded Wheat Cereal Whole grain pasta Whole-grain bread |
Nuts and Seeds
|
Almonds Brazil nuts Flax Seeds (ground) Pumpkin Seeds Walnuts |
Healthy Fats
|
Avocado Cold pressed olive oil Cold pressed grape seed oil Coconut butter? Grass-fed butter? Butter substitute? Unrefined canola oil? |
Seasonings
|
Allspice Basil Bay leaf Cardamom Cinnamon Cloves Cumin Curry Dill Fennel Garlic Ginger Horseradish Lemon juice Mace Marjoram |
Mustard Nutmeg Natural extracts (vanilla, almond, orange) Oregano Paprika Parsley Pepper Rosemary Saffron Sage Tamari Tarragon Thyme Turmeric Vinegar |