The Supermarket

As I have gotten older and my body has changed, I have noticed that my tastebuds have changed too. In order to accommodate these changes, when I go to the market I fill the cart with healthy items. I have to be honest; there are the occasional indulgences as well too! It’s hard to escape without leaving the chocolate or cookie aisle empty-handed. But, indulgences are essential. 

People always say, “eat like a nutritionist”. But, to make that happen, first you have to shop like one. So, here’s a peek at my market trip to refill the fridge.

Produce: The majority of my summer “cooking” has included smoothies and salads. Going forward into fall, this will apply as well! So, fruits, veggies, and herbs make up the bulk of my cart. I have a few basics but the rest changes based on what’s in season and what’s on sale (often they overlap). Organic is ideal, but when you can’t find it, then conventional foods are ok.

In my cart: lettuce, kale, arugula, spinach, carrots, cucumbers, tomatoes, avocado, asparagus, string beans, broccoli, cauliflower, beets, mushrooms, jicama, sweet potatoes, squash, herbs, apples, bananas, pears, peaches, grapefruit, oranges, kiwi, berries, watermelon, figs.

Seeds, nuts, nut milks and dried fruit: year-round essentials. Nuts and seeds have really healthy fats, including lots of vitamin E, great for your skin and hair. They’re great for on the go.

In my cart: pecans, almonds, cashews, walnuts, pistachios, seeds, almond butter, peanut butter, cashew butter, almond milk, soy milk, dried cherries, apricots, raisins, dates.

Beans and grains and cereals: all are versatile in salads and for side dishes. Nothing like homemade hummus. 

In my cart: quinoa, chickpeas or black beans, popcorn, oatmeal, bran cereal, granola, whole wheat bread, whole wheat pasta.

Meat, fish, and dairy: meat and dairy are one of the areas where if you can do organic, you should. Hormones and antibiotics are not something you knowingly want to get more of.  When it comes to fish, try to stay wild (fish can’t be organic).

In my cart: organic chicken (if I’m lazy, organic rotisserie chicken), fresh turkey breast, wild salmon, jarred Italian tuna, Greek yogurt, low fat organic cottage cheese, reduced fat sour cream, low fat ricotta cheese, organic eggs, string cheese, low fat cow’s milk.

The extras: I’m a freezer fanatic – I use it for extra veggies (including edamame) and frozen fruit and sorbet. I also love dark chocolate almond bark and making homemade chocolate chip cookies and banana bread, so I don’t forget the dark chocolate chip morsels!
So, what’s in your grocery cart?

Here are some great recipes to help make your trip to the market worthwhile!

Homemade Gorp:

Ingredients

• 1/2 ounce whole shelled (unpeeled) almonds
• 1/4 ounce unsalted dry-roasted peanuts
• 1/4 ounce dried cranberries
• 1 tablespoon chopped pitted dates
• 1 1/2 teaspoons chocolate chips

Preparation

1. Combine almonds, peanuts, cranberries, dates and chocolate chips in a small bowl.

 

THE BEST HEALTHY CHOCOLATE CHIP COOKIE:

Ingredients

• 3/4 cup rolled oats
• 1 cup whole-wheat flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 cup butter, softened
• 1/4 cup canola oil
• 1/3 cup granulated sugar
• 1/3 cup brown sugar
• 1 large egg
• 1 teaspoon vanilla extract
• 1 cup chocolate chips

Preparation

1.   Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.

2.   Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.

3.   Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.

Chicken with Quinoa and Veggies

Ingredients

• 1 cup rinsed quinoa
• 2 cups chicken broth
•  
• 2 tablespoons extra-virgin olive oil
• 2 garlic scapes, chopped
• 1 small onion, chopped
• 2 skinless, boneless chicken breast halves - cut into strips
• 2 tablespoons extra-virgin olive oil
• 1 zucchini, diced
• 1 tomato, diced
• 4 ounces crumbled feta cheese
• 8 fresh basil leaves
• 1 tablespoon lime juice

Directions

1.   Bring the quinoa and chicken broth to a boil in a saucepan; reduce heat to a simmer and cover the pan. Simmer until the broth is absorbed, the quinoa is fluffy, and the white line is visible in the grain, about 12 minutes.

2.   Heat 2 tablespoons of olive oil in a skillet; cook and stir the garlic scapes and onion until onion is translucent, about 5 minutes. Stir in the chicken breast strips and cook until the chicken is still slightly pink in the middle, about 5 more minutes. Remove the chicken meat and set aside. Pour 2 more tablespoons of olive oil in the skillet and cook and stir the zucchini and tomato until the zucchini is tender, 5 to 8 minutes. Return chicken to skillet and sprinkle with feta cheese, basil leaves, and lime juice. Cook until the chicken is fully cooked and hot, about 10 more minutes. Serve over hot quinoa.