shopping list for healthy eating from chemo bites

Chemo Warrior, Cancer Combatant: Healing Through Whole Foods

SHOPPING LISTS For patients on chemotherapy   It’s easy to eat healthy when you are well prepare

  Here are some tips on stocking your pantry to stay healthy


Shopping List: Oils & Condiments

TOASTED SESAME OIL:

EXTRA-VIRGIN OLIVE OIL:

SOY SAUCE OR TAMARI:

MISO:

MIRIN:

GRAPESEED OIL:

WALNUT OIL:

COCONUT MILK:

WASABI:

Perfect for adding flavor to dishes

Great for sautéing and adding flavor to dishes

Use in cooking or as a condiment to flavor dishes

Use this paste for sauces and spreads or for pickling vegetables

This sweet rice wine adds aroma and flavor to dishes

Good for sautéing and making salad dressings.

Good for salad dressings (Do not heat)

Works in curries and marinades; refrigerate after opening

A spicy, horseradish-like herb; refrigerate after opening


Shopping List: Whole Grains

SHORT GRAIN BROWN RICE:

SWEET BROWN RICE:

BROWN JASMINE RICE:

MILLET:

QUINOA:

THICK ROLLED OATS:

POLENTA:

AMARANTH:

BUCKWHEAT:

Its stickiness makes it good for veggie burgers and risotto

Good source of magnesium and fiber and great in sushi rolls

Used for pilafs, fried rice or as a base to stews and curries

Try in savory grain casseroles or as a hot breakfast cereal

An excellent source protein, serve hot or cold, savory or sweet

Oats regulate blood sugar and can sooth the digestive system

Easy and quick to make, it’s a good component to any meal

High in protein, calcium and iron, enjoy in casseroles & cereals

Can be made into a cereal, pilaf, or ground into a flour


Shopping List: Beans

DRIED* BLACK BEANS:

DRIED GARBONZO BEANS:

DRIED KIDNEY BEANS:

DRIED LENTILS:

DRIED WHITE BEANS:

DRIED SPILT PEAS:

DRIED PINTO BEANS:

Extremely versatile and high in antioxidants

Popular in Mediterranean and Indian cooking

Great for chili, spicy Cajun dishes and a staple in bean salads

High in protein and iron, and also versatile and quick to cook

Delicious in savory soups, stews and cold bean salads

Yellow or green, these cook up quickly when your in a rush

Great in combination with kidney and black beans in chilies

* Dried beans give you more flexibility when cooking and contain less salt than canned beans


Shopping List: Nuts, Seeds & Butters

ALMONDS:

SESAME SEEDS:

SUNFLOWER SEEDS:

FLAX SEED, WHOLE:

WALNUTS:

CASHEWS:

BUTTERS:

Eating almonds increases antioxidant functions in the body

Add a nutty flavor to a variety of Asian dishes

Enjoy in salads, combine with whole grains or use as a garnish

Fantastic source of omega-3 fatty acids once ground

¼ cup provides 90% of your daily value of omega-3 fatty acids

Snack on them, blend into a sauce or soak in water to make milk

Enjoy raw almond butter, cashew butter, unsalted peanut butter and other nut butters spread onto bread or apples, or cook up into a creamy, buttery sauce. Add to smoothies for the protein boost and flavor


Shopping List: Dried Herbs & Spices

DRIED HERBS: Keep mint, bay leaves, oregano, rosemary, sage, tarragon, and thyme on hand and replace when they lose their aroma. Buy organic!

Allspice, black peppercorns, coriander, cardamom, garlic powder, cayenne pepper, cinnamon, chili powder, clovers, cumin, curry powder, fennel, ginger, nutmeg, turmeric, and paprika. Protect ground spices from exposure to heat and light. Buy organic!

SPICES:


Shopping List: Natural Sweeteners

AGAVE NECTAR:

BLACKSTRAP MOLASSES:

BROWN RICE SYRUP:

WHOLE CANE SUGAR:

DATE SUGAR:

HONEY:

STEVIA:

A light, mild taste & good replacement for other liquid sweeteners

The deep, strong flavor works well to sweeten baked goods

Can be used as a substitute for honey or maple syrup

Also called “dried cane juice”, substitute for white sugar in baking

Made from dates and tastes like brown sugar, use in baking

Sweeter than most liquid sweeteners

300 times sweeter than sugar but zero calories, use in place of white sugar


Shopping List: Seasonal Fruits

FALL:

WINTER:

SPRING:

SUMMER:

Apples, cranberries, figs, grapes, melons, pears, pomegranates

Clementines, grapefruit, kiwis, lemons, mandarins, oranges

Apricots, cherries, kumquats, strawberries

Avocados, blackberries, blueberries, cantaloupe, limes, mangoes, peaches, plums, raspberries


Shopping List: Seasonal Vegetables

FALL: Bok Choy, broccoli and broccoli raab, cabbage, fennel, kale, kohlrabi, leeks, parsnips, pumpkin, rapini, turnips,

Brussels sprouts, cauliflower, celery, rutabagas, winter squash,

Artichokes, asparagus, green onions, lettuce, morels, nettles, new potatoes, onions, peas,

Chard, chilies, corn, cucumbers, eggplant, garlic, green beans, peppers, tomatoes, zucchini

Arugula, beets, carrots, collard greens, cultivated mushrooms, spinach

WINTER:

SPRING:

SUMMER:

ANNUAL:


Quick Reference: Printable Shopping List OILS & CONDIMENTS Toasted Sesame Oil Extra-virgin Olive Oil Soy Sauce or Tamari Miso Mirin Grapeseed Oil Walnut Oil Coconut Milk Wasabi

GRAINS Short Grain Brown Rice Sweet Brown Rice Brown Jasmine Rice Millet Quinoa Thick Rolled Oats Polenta Amaranth Buckwheat

DRIED BEANS Black Beans Garbonzo Beans Kidney Beans Lentils White Beans Spilt Peas Pinto Beans

NUTS & SEEDS Almonds Sesame Seeds Sunflower Seeds Flax Seed Walnuts Cashews Nut Butters

SWEETENERS Agave Nectar Blackstrap Molasses Brown Rice Syrup Whole Cane Sugar Date Sugar Honey Stevia

SPICES Allspice Black Peppercorns Coriander Cardamom Garlic Powder Cayenne Pepper Cinnamon Chili powder Clovers Cumin Curry Powder Fennel Ginger Nutmeg Turmeric Paprika

FRESH HERBS Mint Bay Leaves Oregano Rosemary Sage Tarragon Thyme

FRUITS Buy fruits that are in season, grown locally and are organic

VEGETABLES Buy vegetables that are in season, grown locally and are organic

shopping list for healthy eating from chemo bites

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