Healthy Meal Prep Cookbook for Beginners: Easy, Healthy, Tasty Recipes for Permanent Weight Loss and Body Healing + Tips and Tricks to Lose Weight and Still Eating gorgeous foods. by Green Jasmine

Author:Green, Jasmine [Green, Jasmine]
Language: eng
Format: epub
Published: 2019-12-02T16:00:00+00:00

Chapter 4

Let’s Go Shopping

Now that we have a good understanding of the nutritional value of plant-based foods, let us go to the supermarket to stock the cupboards, fridge, and freezer with everything we need to get this new lifestyle started.

Every supermarket is laid out in a similar way, so this list will be designed to make it as easy as possible for you to get what you need and navigate the layout with ease. There will always be a fresh produce section which usually is the first area you come across but is sometimes the last. It is always to one side of the supermarket. The dairy fridges are usually close by to the produce, along with the vegetarian fridges. The health foods aisle will be adjacent to the produce section along with the bulk bins.

The middle aisles of the supermarket are always reserved for convenience and junk foods, cereals, and packet meals. The personal care and cleaning products follow the rice, pasta, canned foods, and baking supplies, then comes the freezer aisles and bakery. Let’s begin!

FRESH PRODUCE

Anything in this department is available to you as it is all fruits and vegetables. Take your time getting to know each area from the berries to the citrus, root vegetables to the leafy greens. It is recommended not to overwhelm yourself at first, so stick to what you know and every visit, pick up something you haven’t tried before and given it a go. You’ll find new favorite foods and ones you don’t like so much, but it’s all part of the fun!

FRUIT

Citrus fruits : Lemons, oranges, limes, grapefruit, mandarins.

Stone fruits : Peaches, plums, nectarines, cherries, apricots

Melons : Watermelon, honeydew, cantaloupe

Berries : Strawberries, raspberries, blueberries, blackberries, gooseberries, kiwi

Tropical fruits : Banana, mango, pineapple, papaya, dragon fruit, lychee, coconut, passionfruit

Apples and pears : Granny Smith, Braeburn, golden delicious, red delicious, pink lady, gala, Fuji, McIntosh.

Dates and figs : you will find fresh in the produce aisle.

VEGETABLES

Roots : Potato, sweet potato, yam, carrot, beets, celeriac, radish, parsnip, ginger, turmeric, turnip.

Bulbs : Garlic, onion, shallots, green onion.

Stems : Celery, asparagus, rhubarb.

Marrows : Pumpkin, acorn squash, spaghetti squash, gem squash.

Cruciferous : Broccoli, cauliflower, Brussel sprouts, cabbage.

Leafy greens : Lettuce, spinach, collard greens, chard, arugula, kale, bok choy, watercress.

Peppers : Bell, chili, jalapeno, habanero, banana pepper.

Other : Mushrooms, cucumber, zucchini, eggplant, tomato, cherry tomato artichoke, avocado, beans, peas, corn, sprouts.

FRESH HERBS:

Leafy herbs : Basil, cilantro, parsley, mint.

Cooking herbs : Marjoram, oregano, sage, thyme, rosemary, anise, caraway, bay leaves, kaffir lime leaves.

Accompaniment herbs : Dill, chives, fennel, lavender.

DRIED FOODS

These foods are mainly fruits, herbs, and spices and also apply to the bulk bin sections, which are a great way to try new foods and flavors without paying much money or worrying that you’ll be stuck with a huge amount of something you won’t like.

Nuts: Almonds, brazil nuts, cashews, hazelnuts, macadamias, pecans, pistachios, pine nuts, walnuts.

Seeds: Chia seeds, flax seeds, flaxseed meal, hemp hearts, sesame seeds, sunflower seeds, pumpkin seeds, hemp hearts.

Dried Fruit: Apricots, dates, figs, mulberries, cranberries, raisins, blueberries, banana chips, mango, goji berries, shredded coconut, desiccated coconut.

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