Healthy Foods & Healing Diet – Shopping List
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| 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 Ian’s Northwest Naturals Imagine Health is Wealth Starfish Aqua Cuisine Cascadian Farms |
Snopac Organic Sweet Beans (soy) Organic Mixed Vegetables Organic Cut Green Beans Organic Green Peas Organic Golden Corn Gardenburger IQ Foods Natural Touch Amy’s Natures Hilights Van’s French Meadow |
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DRY GOODS |
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| Sesmark Original Savory Thins (wheat free) Nature’s Hilights San J Edward and Sons Kavli Hain |
Wasa Organic Rye Crispbread Light Rye Crispbread Ryvita Old Stone Mill Siljans Knaecke Heaven Scent Lundberg |
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| HOT CEREALS | ||
| Pocono Cream Of Buckwheat Lundberg Robs Redmill |
Arrowhead Mills Rice And Shine Ancient Harvest Natural Ovens |
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DRY CEREALS |
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| Erewhon Crispy Brown Rice (no salt) Raisin Bran Corn Flakes Arrowhead Mills Uncle Sam Cereal Crunchy Wheat Buds |
New Morning Nature’s Path Kashi Nature’s Path |
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| 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 |
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| 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) |
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| BEVERAGES | ||
| Imagine Foods Rice Dream Original Rice Dream Vanilla Ferraros Hawkhaven Greenhouse Eden Knudsen |
Mountain Sun Organic Apple Juice Pure Cranberry Santa Cruz After The Fall Westbrae |
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| 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 |
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TEAS |
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| Celestial Seasonings Sleepy Time Roast Aroma (carob) Organic Chamomile Organic Green Tea Almond Sunset (carob) Ginseng Energy Yogi Tea Co. Traditional Medicinals |
Great Eastern Sun Haiku Twig Tea Eden Maharishi Ayurved Houston International |
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| CHIPS | ||
| Garden of Eatin Little Soy Blues Sesame Blues Mini Corns Black Bean Tortilla Chips Garden Grains (contains wheat) Little Bear Terra Hain |
Mental Processes Maple Vanilla Pumpkorn Cool Fruits, Inc. Good Health Lundberg Eden |
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PASTA AND NOODLES |
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| 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 RICE NOODLES Energ G |
ALTERNATIVE PASTA CHOICES Vita Spelt Eden Ancient Harvest ORIENTAL NOODLES Thai Kitchen Mitoku Soba Eden Soba Udon Papadini |
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MEATS |
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| Crown Prince (canned) Sardines Kipper Snacks Anchovies Tuna Pink Salmon Natural Sea (canned) Deep Sea (canned) |
Spence & Co. Smoked Salmon (no sugar) Shelton’s Applegate Farms |
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| 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) |
Shari’s Organic (canned) Refried beans (pinto) Refried beans with garlic (pinto) Refried Black beans Bearitos (canned) Holyland Oasis |
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SAUCES & DRESSINGS |
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| Bragg Braggs Aminos (non fermented wheat free soy sauce) San-J Simply Delicious Eden Whole Foods |
Annie’s Basil and Garlic Vinegrette (olive oil and apple cider vinegar) Westbrae Follow Your Heart Holyland Oasis |
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| 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) |
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| 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 |
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PACKAGED GRAINS |
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| Lundbergs Black Japanika Jubilee County Wild Wild blend Organic short grain brown rice Ancient Harvest Arrowhead Mills |
Maskal Teff Now Kasha (toasted buckwheat) North Lake Wild Rice Barbara’s Harvest Direct San Genaro (polenta, made from corm meal and is nice stir fried until it has a golden crust) Bearitos |
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SNACKS AND DESSERTS (also see Chips section) |
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| Cool Fruits Fruit Fuice Freezers Clif Boulder Bar Imagine Foods Oatscreme (oat-based ice cream) Nutribiotics |
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 Clif Bubbie’s Zoe |
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SWEETENERS |
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| 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 |
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. |
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| SPREADS | ||
| St. Dalfour (all flavors)
R.W. Knudsen Eden Fiordifrutta (all flavors) Pavich Leroux Creek Santa Cruz |
North Farm Apple Sauce Maranatha East Wind Rejuvenate Foods |
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INSTANT SOUPS |
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| Imagine Creamy Potato Leek Creamy Buttenut Squash Creamy Sweet Corn Creamy Broccoli San-J Westbrae Natural Cashah-Instant Teapot Soups Nile Spice |
Fantastic Miso Noodle Vegetable Barley Shari’s French Onion Soup Spicy Mexican Bean Soup Shari Ann’s Shelton’s Amy’s Soups |
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| Bulk Foods | ||
| ANIMAL PRODUCTS (Look for free range or organic when possible) |
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| Eggs Poultry Tuna Salmon Red snapper |
Sole Halibut Walleye Orange roughy Tilapia Cod |
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| 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 |
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SEEDS AND NUTS |
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| Sesame Sunflower Pumpkin Chestnut Pecan Almond |
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| OILS | ||
| Sesame Safflower Corn Olive |
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FRESH VEGETABLES |
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| 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 |
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BULK GRAINS |
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| 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) |
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| BULK BEANS | ||
| Aduki (adzuki) Garbanzo (chickpeas) Lentil Black Kidney Pinto Split peas |
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FRUITS |
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| Apple Strawberry Cherry Pear Peach Lemon Raisin Prunes |
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| HERBS, SPICES AND FLAVORINGS | ||
| Garlic Parsley Thyme Oregano Basil Dill Cinnamon |
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| FOR OCCASIONAL USE | ||
| Watermelon Apricot Nectarines Cantaloupe |
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