SHOPPING LIST

Packaged Foods
FROZEN FOODS
Edamame 
Frozen green soy beans in pod 
Steam or boil, sprinkle a little salt or soy sauce and eat seeds out of pod, delicious and pure protein.
  

Natural Sea 
Fish Sticks or Fish Filet (contains canola oil)

Ian’s 
Fish Sticks or Fish Filet (has sucanat)

Northwest Naturals 
Salmon Medallion 
Halibut Medallions (with cod)

Imagine 
Szechuan Veggie Delight (sandwich pocket, wheat)

Health is Wealth 
Spring Rolls (no canola)

Starfish 
Salmon Skeweres (red pepper, balsamic vinegar) 
Halibut Filet

Aqua Cuisine 
Salmon Burgers

Cascadian Farms 
French Fries 
Organic Green Beans 
Organic Peas and Carrots 
Organic Sweet Corn 
Organic Gardeners Blend 
Organic Broccoli Cuts 
Organic California Blend 
Organic Garden Peas 
Organic Santa Fe (contains some beans and red peppers) 
Thai Stir-Fry 
Organic Moroccan (wheat based) 
Oriental Vegetarian Meal (rice based) 
Organic Apple Juice Concentrate 
Organic Raspberries 
Organic Blueberries 
Organic Harvest Berries 
Organic Strawberries

  Snopac 
Organic Sweet Beans (soy) 
Organic Mixed Vegetables 
Organic Cut Green Beans 
Organic Green Peas 
Organic Golden Corn
  

Gardenburger 
Gardenburger Hamburger Style Vegan (wheat)

IQ Foods 
Freedom V.G. Burger (rice based, contains some wheat, black beans)

Natural Touch 
Okara Pattie 
Rice Lentil Loaf (contains egg white)

Amy’s 
Organic Beans and Rice Burrito 
Breakfast Burrito (wheat) 
Roast Vegetable no Cheese Pizza (wheat, peppers) 
Spinach Pizza (has quality organic rennetless cheese) 
Non-Dairy Vegetable Pot Pie (contains wheat) 
Shepherd’s Pie (contains potato and tomato) 
Mexican Tamale Pie (contains tomato and corn) 
Vegetable Pie Sandwich Pocket

Natures Hilights 
Brown Rice Pizza Crust (wheat free)

Van’s 
Toaster Waffles (wheat free) 
Cinnamon Apple Waffles (wheat free)

French Meadow 
Sour Dough Rye, Plain (wheat free, yeast free) 
Sour Dough Rye, Flax (wheat free, yeast free) 
Sour Dough Rye, Sunflower Seeds (wheat free, yeast free)

 
  

DRY GOODS

Sesmark 
Original Savory Thins (wheat free)
  

Nature’s Hilights 
Rice Sticks

San J 
Black Sesame Rice Crackers (wheat free, salty) 
Sesame Brown Rice Crackers

Edward and Sons 
Brown Rice Snaps (tamari seaweed) 
Brown Rice Snaps (unsalted plain) 
Brown Rice Snaps (toasted onion) 
Brown Rice Snaps (vegetable-tomato, peppers)

Kavli 
Crispy Thin Crispbread (rye)

Hain 
Mini Munchies (plain rice cakes)

  Wasa 
Organic Rye Crispbread 
Light Rye Crispbread
  

Ryvita 
Toasted Sesame Rye Crispbread

Old Stone Mill 
Whole Wheat Wafers

Siljans Knaecke 
Swedish Rye Crispbread

Heaven Scent 
Windmill Cookies-Almond (wheat free, fruit sweetened) 
Windmill Cookies-Toasted Spice (wheat free, fruit sweetened)

Lundberg 
Koku Seaweed (organic rice cakes) 
Wild Rice (organic rice cakes) 
Multigrain with Seeds (organic rice cakes)


HOT CEREALS
Pocono 
Cream Of Buckwheat
  

Lundberg 
Rice Cereal Purely Organic

Robs Redmill 
Corn Grits 
Creamy Rice Cereal

  Arrowhead Mills 
Rice And Shine
  

Ancient Harvest 
Quinoa Flakes

Natural Ovens 
Oat Bran 
Red River Cereal (contains wheat)

 
  

DRY CEREALS

Erewhon 
Crispy Brown Rice (no salt) 
Raisin Bran 
Corn Flakes
  

Arrowhead Mills 
Kamut 
Amaranth Flakes (wheat free) 
Bite Size Shredded Wheat 
Puffed Millet 
Puffed Corn 
Puffed Rice 
Puffed Kamut 
Nature’s O’s

Uncle Sam Cereal 
Wheat

Crunchy Wheat Buds 
Wheat

 

New Morning 
Oatios

Nature’s Path 
Multi Grain Flakes (fruit sweetened, wheat free) 
Corn Flakes (fruit sweetened, wheat free) 
Millet Rice Flakes (fruit sweetened, wheat free)

Kashi 
Puffed Kashi 
Kashi Medley (fruit sweetened, rice syrup, optional raisins)

Nature’s Path 
Oatbran Flakes (grape juice, barley malt, wheat free)


DAIRY
Poplar Hill 
Goat milk (in cans or refrigerated cartons, much more digestible than cow’s milk, good choice for non breast fed children, but is pasteurized)
  White Mountain 
Bulgarian Yogurt (one of few real yogurts, not too sweet, seems traditionally made)
  

Eggless 
Eggwhites (in container, quick and convenient protein)


BREADS
Ezekiel 
Ezekiel Bread (no flour, sprouted grains and beans, some yeast) 
Ezekiel Tortillas (no flour, sprouted grains and beans, no yeast)
  Ener-G 
Yeast Free Loaf (just white rice, very boring but if you really need something that resembles bread and is a step above cardboard, try it)
 
BEVERAGES
Imagine Foods 
Rice Dream Original 
Rice Dream Vanilla
  

Ferraros 
Organic Carrot Juice 
Garden Vegetable Juice

Hawkhaven Greenhouse 
Wheat Grass Juice

Eden 
Edensoy Original 
Organic Apple Juice

Knudsen 
Razzleberry 
Cranberry Juice Concentrate 
Organic Gravenstein 
Organic Apple Juice 
Just Cranberry

  Mountain Sun 
Organic Apple Juice 
Pure Cranberry
  

Santa Cruz 
Organic Lime Juice 
Organic Lemon Juice 
Organic Apple Juice

After The Fall 
Organic Apple Juice

Westbrae 
Organic Soy Beverage (only ingredients are soy and water)


BABY FOOD (great travel food, as a spread or snack)
Earth’s Best 
Winter Squash 
Sweet Potatoes 
Garden Vegetables
Peas and Brown Rice 
Corn and Butternut Squash
  Earth’s Best 
Green Beans Spice 
Spring Vegetables and Pasta (contains wheat) 
Golden Harvest
 
  

TEAS

Celestial Seasonings 
Sleepy Time 
Roast Aroma (carob) 
Organic Chamomile 
Organic Green Tea 
Almond Sunset (carob) 
Ginseng Energy
  

Yogi Tea Co. 
Their entire line good, avoid Kombucha

Traditional Medicinals 
Their entire line good, avoid black tea

  Great Eastern Sun 
Haiku Twig Tea
  

Eden 
Kukicha Roasted Twig Tea

Maharishi Ayurved 
Rajas Cup 
Vata Tea 
Pitta Tea 
Kapha Tea

Houston International 
Daily Detox 1 
Daily Detox 2


CHIPS
Garden of Eatin 
Little Soy Blues 
Sesame Blues 
Mini Corns 
Black Bean Tortilla Chips 
Garden Grains (contains wheat)
  

Little Bear 
Lite Organic Popcorn 
Original Corn Chips (no salt) 
Reduced Fat Corn Chips 
Blue Corn Chips 
Tortilla Chips

Terra 
Terra Chips 
Sweet Potato Chips

Hain 
Mini Rice Cakes

  Mental Processes 
Maple Vanilla Pumpkorn
  

Cool Fruits, Inc. 
Pumpkorn

Good Health 
Veggie Stix 
Olive Oil Potato Chips

Lundberg 
Rice Cakes Brown Rice 
Rice Cakes Salt Free 
Rice Cakes Tamari Seaweed 
Rice Cakes Wild Rice

Eden 
Sea Vegetable Chips 
Vegetable Chips 
Taj Gourmet 
Papadum Lentil Original 
Papadum Garlic Masala

 
  

PASTA AND NOODLES

There many varieties of pasta and noodles. In general, flour products are more mucous causing than whole grain, and should be consumed less in cold weather. Most pasta is made from wheat, sometimes called durum or semolina.  

If avoiding wheat, there are many wheat-free choices listed in this section. Be sure to read the labels on packages: some may say “artichoke or buckwheat noodles,” but they will also contain wheat.

As a rule, whole grain organic pasta is better than refined enriched white flour. The varied colors we find in pasta often come from tomato, spinach, parsley or beets.

ORGANIC WHOLE WHEAT PASTA

Eden 
Bionaturae 
DeBoles 
Westbrae 
Gardentime 
Timpone’s 
Michelle’s 
Natural value, Eddie’s 
Gourmet Organic

RICE NOODLES

Energ G 
DeBoles 
Pasta Riso 
Mrs. Leepers

 

ALTERNATIVE PASTA CHOICES
Some who are allergic to wheat gluten, can handle these alternatives:

Vita Spelt 
They make four varieties of spelt noodles

Eden 
Kamut Spirals 
Rye Spirals

Ancient Harvest 
Quinoa Pasta (contains some corn, is also available in bulk)

ORIENTAL NOODLES

Thai Kitchen 
Their whole line of products are fine

Mitoku Soba 
100% buckwheat noodles

Eden Soba 
Buckwheat Noodles with Wheat

Udon 
Traditional Japanese Wheat Noodles.

Papadini 
Lentil Noodles

 
  

MEATS

Crown Prince (canned) 
Sardines 
Kipper Snacks 
Anchovies 
Tuna 
Pink Salmon
  

Natural Sea (canned) 
Tuna 
Pink Salmon

Deep Sea (canned) 
Tuna

  Spence & Co. 
Smoked Salmon (no sugar)
  

Shelton’s 
Turkey Meat Balls (contains wheat)

Applegate Farms 
Turkey Salami (maple) 
Oven Roasted Turkey Slices 
Smoked Turkey Breast


BEANS
Eden (canned) 
All Eden beans contain kombu (kelp) seaweed which help predigest 
beans, cuts down on gas and has good trace minerals. 
Aduki Beans (low fat, very digestible, good for kidneys) 
Garbanzo Beans (also called chickpeas, is main ingredient in hummus) 
Black Beans 
Navy Beans 
Pinto Beans 
Kidney Beans
  

Westbrae (canned) 
Lentils 
Great Northern Beans 
Red Beans 
Black Beans 
Garbanzo Beans (Chickpeas) 
Pinto Beans 
Kidney Beans 
Salad Beans (kidney, pinto, garbanzo)

  Shari’s Organic (canned) 
Refried beans (pinto) 
Refried beans with garlic (pinto) 
Refried Black beans
  

Bearitos (canned) 
Refried Beans (pinto) 
Refried Black Beans 
(Bearitos also carries many varieties with fat, no fat, low fat, salt, no salt 
or spicy)

Holyland 
Homos Salad 
Garlicy Homos 
Garlic Dip 
Homos Tahini

Oasis 
Black Bean Dip 
Lentil Dip 
Soy Bean Dip 
Hommos (chickpea)

 
  

SAUCES & DRESSINGS

Bragg 
Braggs Aminos (non fermented wheat free soy sauce)
  

San-J 
Shoyu (soy sauce, contains some wheat) 
Tamari (soy sauce, wheat free)

Simply Delicious 
Soy Gold (soy sauce, contains some wheat, more mellow flavor soy 
sauce)

Eden 
Shoyu (soy sauce, contains some wheat) 
Tamari (soy sauce, wheat free)

Whole Foods 
Balsamic Vinegrette (olive, sunflower oils, no canola, agave nectar sweetened) 
Lemon Tahini 
Italian Vinegrette 
Shiitake Sesame

  Annie’s 
Basil and Garlic Vinegrette (olive oil and apple cider vinegar)
  

Westbrae 
Unsweetened Unketchup (apple cider vinegar, no sugar) 
Mayonaise

Follow Your Heart 
Grapeseed Oil Vegenaise (soy, apple cider vinegar)

Holyland 
Homos Salad 
Garlicy Homos 
Garlic Dip 
Homos Tahini

Oasis 
Black Bean Dip 
Lentil Dip 
Soy Bean Dip 
Hommos (chickpea)


SEA VEGETABLES (seaweed)
Eden 
Agar Agar (used as a thickener like vegetarian jello) 
Kombu (type of kelp, good in beans, stews 
Arame (quick cooking, great with tofu)
Hiziki (mineral rich, longer cooking time) 
Sushi Nori (can be eaten raw) 
Wakame (good for women, lubricates, also good in soups and with 
veggies)
  Maine Coast 
Dulce Seaweed (can be eaten raw, salty taste) 
Dulce Granules (in a shaker, sprinkle on food instead of salt) 
Nori granules (in a shaker, sprinkle on food instead of salt)

CONDIMENTS
Eden 
Pickled Ginger (good in sushi nori rolls) 
Pickled Plums (umeboshi) (very healing and alkalizing) 
Pickled Plum Paste (umeboshi) (good in nori rolls and on corn-on-the 
cob) 
Eden Shake (great condiment, good minerals) 
Wasabi (is a japanese horse radish, add water to make paste, 
traditionally used on sushi rolls) 
Bonita Flakes (dried fish flakes, good in soups) 
Mugi Miso (barley and soy) (makes a good base for soups) 
Shiro Miso (rice and soy) (makes a good base for soups)
  Maine Coast 
Dulce Seaweed (can be eaten raw, salty taste) 
Dulce Granules (in a shaker, sprinkle on food instead of salt) 
Nori granules (in a shaker, sprinkle on food instead of salt)
  

Emperor’s Choice 
Shiitake Mushrooms (good for eliminating old fat and salt from body,
can lower blood pressure)

 
  

PACKAGED GRAINS

Lundbergs 
Black Japanika 
Jubilee 
County Wild 
Wild blend 
Organic short grain brown rice
  

Ancient Harvest 
Quinoa

Arrowhead Mills 
Quick Brown Rice 
Buckwheat Groats 
Whole Grain Rye 
Oat Groats 
Whole Millet

  Maskal Teff 
Now Kasha (toasted buckwheat) 
North Lake Wild Rice
  

Barbara’s 
Mashed Potatoes

Harvest Direct 
Seitan Quick Mix

San Genaro (polenta, made from corm meal and is nice stir fried until it has a golden crust) 
Green’s farm (polenta) 
Cola Vita (polenta)

Bearitos 
Taco Shells (yellow or blue corn)


SNACKS AND DESSERTS (also see Chips section)

Cool Fruits 
Fruit Fuice Freezers
  

Clif 
Apple Cherry Bar (rice syrup, grape juice, barley malt) 
Real Berry

Boulder Bar 
Apple Cinnamon (fig, rice syrup, fruit sweetner)

Imagine Foods 
Rice Dream Vanilla (rice based ice cream) 
Rice Dream Strawberry (rice based ice cream) 
Rice Dream Neopolitan (carob) 
Pralines and Dream 
Lemon Pudding (very sweet) 
Butterscotch Pudding (very sweet)

Oatscreme (oat-based ice cream) 
Strawberry 
Vanilla

Nutribiotics 
Fruit and Max (bars only made of fruit) 
Apple Raspberry 
Apple Apricot

  Just Tomatoes 
A clean and tasty snack of dehydrated vegetables and fruit. Be sure to chew well, not eat too many and drink water with them. 
Just Apple 
Just Raspberry 
Just Blackberry 
Just Cherry 
Just Persimmmon 
Just Fruit (apple, pear, persimmon, raisin) 
Just Carrot 
Just Green Onions 
Just Peas 
Just Corn 
Just Veggies (corn, peas, tomato, carrot, peppers)
  

Fabe’s 
Blueberry Oat Bran Muffins (fruit juice, barley flour, oatbran)

Clif 
Cranberry Bar 
Apple Cherry Bar

Bubbie’s 
Bubbie’s Pickles (vinegar free cucumber pickles, various sizes)

Zoe 
Flax and Soy Bar

 
  

SWEETENERS

I have found in testing hundreds of people, that a concentrated natural sweetener, called stevia, is well tolerated by about 90% of people. It comes in powdered or liquid form, a pinch or few drops in a bowl of hot cereal or in a little lemon and water makes it taste like sugar, without the side effects. It is a lifesaver for many who have to avoid all sweets and fruits, there are even stevia cookbooks on the market. Look for it in the supplement section of the health food store.  

Known as stevia rebaudiana by botanists and yerba dulce (honey leaf) by the Guarani Indians, stevia has been incorporated into many native medicines, beverages and foods for centuries. The Guarani used stevia separately or combined with herbs like yerba mate and lapacho.

Fifteen times sweeter than sugar, stevia was introduced to the west in 1899, when MS. Bertoni discovered natives using it as a sweetener and 
medicinal herb.

  With Japan’s ban on the import on synthetic sweeteners in the 1960’s, stevia began to be seriously researched by the Japanese National Institute of Health as a natural sugar substitute. In 1994, the U.S.  

Food and Drug Administration permitted the importation and use of stevia as a dietary supplement. However, its adoption by American consumers as a non-caloric sweetener has been very slow because the FDA does not currently permit stevia to be marketed as a food additive. That means that stevia cannot be sold as a sweetener (all sweeteners are classified as food additives by the FDA). Moreover, stevia faces fierce opposition by the artificial sweetener (aspartame) and sugar industry in the U.S.

Stevia, however, is more than a non-caloric sweetener. Several modern clinical studies, have documented the ability of stevia to lower and balance blood sugar levels, support the pancreas and digestive system, protect the liver, and combat infectious microorganisms.


SPREADS
St. Dalfour (all flavors)  

R.W. Knudsen 
Apple Butter 
Cranberry Sauce

Eden 
Apple Butter

Fiordifrutta (all flavors)

Pavich 
Organic Raisins

Leroux Creek 
All good except apricot apple sauce)

Santa Cruz 
All good except apricot apple sauce)

  North Farm 
Apple Sauce
  

Maranatha 
Organic Sunflower Butter 
Organic Almond Butter 
Roasted Tahini

East Wind 
Tahini

Rejuvenate Foods 
These raw nut butters have never been heated and have been refrigerated since being created. Expensive but great quality and energy. 
Almond butter 
Pumpkin seed butter 
Hemp seed butter 
Raw Sunflower butter 
Sesame butter

 
  

INSTANT SOUPS

Imagine 
Creamy Potato Leek 
Creamy Buttenut Squash 
Creamy Sweet Corn 
Creamy Broccoli
  

San-J 
Mild Miso 
Dark Miso

Westbrae Natural 
Miso Ramen 
Seaweed Ramen

Cashah-Instant Teapot Soups 
Black Bean 
Lentil Soup 
Vegetarian 
Chicken Noodle 
Split Pea

Nile Spice 
Black Bean Soup 
Red Bean and Rice 
Lentil 
Split Pea

  Fantastic 
Miso Noodle 
Vegetable Barley 
Shari’s 
French Onion Soup 
Spicy Mexican Bean Soup
  

Shari Ann’s 
French Green Lentil Soup 
Indian Black Bean and Rice Soup

Shelton’s 
Organic Chicken Broth 
Chicken Chili, mild (tomato, beans) 
Turkey Chili, mild (tomato, beans)

Amy’s Soups 
Black Bean Vegetable 
Lentil 
Split Pea 
Vegetable Barley 
Black Bean Chili 
Organic Chili with Vegetables

 
Bulk Foods
ANIMAL PRODUCTS 
(Look for free range or organic when possible)
Eggs 
Poultry 
Tuna 
Salmon 
Red snapper 
  Sole 
Halibut 
Walleye 
Orange roughy 
Tilapia 
Cod
 
DAIRY (if not allergic to milk products)
Goat cheese 
Hard cheese 
Soft cheese 
Low-fat milk 
Milk 
  Butter 
Sour cream 
Yogurt 
Nancy’s soy yogurt 
Soy, rice and almond cheese
 
  

SEEDS AND NUTS

Sesame 
Sunflower 
Pumpkin 
Chestnut 
Pecan 
Almond
   

OILS
Sesame 
Safflower 
Corn 
Olive
 
  

FRESH VEGETABLES

Carrot 
Watercress 
Winter squashes 
Parsley 
Parsnip 
Rutabaga 
Onion 
Leek 
Green onion 
Turnip 
Radish 
Daikon 
Kale 
Collards 
Cabbage 
Chinese cabbage 
Romaine lettuce 
Broccoli 
Cauliflower 
Bok choy 
Celery 
Crookneck squash
  Green beans 
Soft lettuces 
Sweet peas 
Zucchini 
Sprouts 
Spinach 
Cucumber
  

FOR OCCASIONAL USE

Burdock 
Beet 
Chard 
Mushrooms 
Artichoke 
Asparagus 
Green pepper 
Potato 
Sweet potato 
Yam 
Tomato 
Egg plant

 
  

BULK GRAINS

Buckwheat 
Millet 
Brown rice (short, med. & long grain & brown basmati) 
Wheat 
Rolled rye, barley & quinoa flakes
  Barley 
Oats 
Quinoa
  

Alternate Grains

Polenta (made from corn meal)


BULK BEANS
Aduki (adzuki) 
Garbanzo (chickpeas) 
Lentil 
Black 
Kidney 
Pinto 
Split peas
 
  

FRUITS

Apple 
Strawberry 
Cherry 
Pear 
Peach 
Lemon 
Raisin 
Prunes

HERBS, SPICES AND FLAVORINGS
Garlic 
Parsley 
Thyme 
Oregano 
Basil 
Dill 
Cinnamon

FOR OCCASIONAL USE
Watermelon 
Apricot 
Nectarines 
Cantaloupe


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