DSC03523+%281%29.jpg

Hi, welcome to KITJEN!

A place where food is celebrated, not feared. This is your guide to creating well-balanced meals while enjoying every single bite.

What to Buy

When you first step into a food market, it could intimidate anyone, especially when you have no idea what to buy. You walk down the aisles and see produce that you can not even pronounce or have never seen in your life.  Now, you can relax because I have you covered with a grocery list with items that I like to have on hand in my kitchen. Don't worry, you do not have to buy everything on this list because let's be realistic, grocery shopping never comes cheap. So the list below will give you choices of each food group that you can pick and choose. However, for a healthy, balanced lifestyle, you need to get at least one item from each section below. You have your list now, so go have shopping!

TIP: READ LABELS ON ALL YOUR FOOD

GRAINS

 

·       QUINOA

·       WHOLE WHEAT PITA

·       STEEL CUT OATS

·       ROLLED OATS

·       BROWN RICE

·       WHOLE WHEAT PASTA

·       BUCKWHEAT PASTA

·       WHOLE WHEAT BREAD (READ LABEL, BUY ONE WITH NO CORN SYRUP, HIGH FRUCTOSE CORN SYRUP)

·       EZEKIEL BREAD

 

 

BEANS

 

·       LENTILS

·       KIDNEY BEANS

·       BLACK BEANS

·       PINTO BEANS

·       GARBANZO BEANS (CHICKPEAS)

·       EDAMAME

 

 

NUTS/SEEDS

 

·       RAW ALMONDS

·       RAW PISTACHIOS

·       RAW WALNUTS

·       RAW PEACANS

·       RAW PEANUTS

·       RAW SUNFLOWER SEEDS

·       CHIA SEEDS

·       GROUND FLAX SEEDS

·       RAW PUMPKIN/PEPITA SEEDS

 

 

 

VEGETABLES

·       ACORN SQUASH

·       ALFALFA

·       ARUGULA

·       ASPARAGUS

·       BASIL (FRESH)

·       BEETS

·       BELL PEPPERS

·       BOK CHOY

·       BROCCOLI

·       BRUSSEL SPROUTS

·       BUTTERNUT SQUASH

·       CARROTS

·       CAULIFLOWER

·       CERLERY

·       CHIVES

·       CILANTRO

·       CORN

·       CUCUMBERS

·       DILL (FRESH)

·       EGGPLANT

·       GARLIC

·       GINGER ROOT

·       GREEN BEANS

·       KALE

·       MUSHROOMS (PORTEBELLO, SHITAKE, BUTTON, ETC…)

·       ONIONS

·       PARSLEY

·       PURPLE CABBAGE

·       ROSEMARY (FRESH)

·       SPAGHETTI SQUASH

·       SPINACH

·       SWEET POTATOES

·       THYME (FRESH/DRY)

·       WATERCRESS

·       ZUCCHINI

·       ANY OTHER VEGETABLES

 

FRUIT

·       APPLES

·       APRICOTS

·       AVOCADO

·       BANANAS

·       BLACKBERRIES

·       BLUEBERRIES

·       CHERRIES

·       CRANBERRIES

·       GRAPES

·       GRAPEFRUIT

·       HICIMA

·       KIWI

·       LEMON/LIMES

·       MANGO

·       MELON

·       PAPAYA

·       PEARS

·       PINEAPPLE

·       PLUMS

·       RASPBERRIES

·       STRAWBERRIES

·       TOMATOES

·       WATERMELON

·       ANY OTHER FRUITS

 

PROTEINS

o    WILD SALMON

o    CHICKEN BREAST

o    LIGHT TUNA

o    EGGS

o    TURKEY BREAST

 

DAIRY

·       ALMOND MILK ( OR ANY NUT/SEED MILK)

·       PLAIN GREEK YOGURT

·       FETA CHEESE

 

EXTRAS

·       AGAVE

·       HONEY

·       MAPLE SYRUP

·       BALSAMIC VINEGAR

·       RED WINE VINEGAR

·       WHITE VINEGAR

·       OLIVE OIL

·       GRAPESEED OIL

·       SEASAME OIL

·       SOY SAUCE ( LOW SODIUM)

·       VEGETABLE OR CHICKEN BROTH/STOCK

·       SRIRACHA

·       WHOLE GRAIN DIJON MUSTARD

·       BLACK TEA

·       GREEN TEA

·       GINGER TEA

·       CACAO POWDER

·       GROUND CUMIN

·       GROUND CORIANDER

·       TUMERIC

·       RED CHILI FLAKES

·       GRANULATED GARLIC

·       ONION POWEDER

·       DRIED BASIL. ROSEMARY, & THYME

·       NORI (SEAWEED)

·       RAISINS

 

0