Grocery List and Food Guidelines- Part 1





All of the recent recipes on my instagram account are from the same grocery list that I've been using for the past few months. It's always my goal to eat clean, whole food that's affordable and nutrient dense. This usually means cooking. Since I'm short on time most days, the meals have to be simple to prepare and quick to throw together. All of the images above are recipes that I make frequently. I wouldn't even call them recipes... more like healthy food pairings :) They are easy on the stomach, heart burn eliminating, keep my skin clear, fill me up, give me all of my daily nutrients and give me energy to power through the day. This means less cravings. I never keep junk food or prepared food in the house unless it's a leftover. I put effort and TLC into the meals that go into my body and it feels great.

Weekly Grocery List:

Gluten Free Veggie Burgers 
(I buy 1 box/week of Amy's Sonoma burgers, 4 to a pack)

Almond Milk
(If I don't have time to make my own, I use Silk original, plain. It doesn't have carageenan or any preservatives and has added calcium and vitamins D and E which is a nice addition every once in a while)

Fruit
(7-10 total of the small ones...bananas, mangoes, oranges, grapefruit, etc... or 2-3 of the big ones...papaya, large melons, etc. Either way, I have 2-4 servings per day.)
 
6 Large Zucchini or Summer Squash

6 Heirloom Tomatoes
 
2 Huge Cucumbers

1 bag of medium Carrots 

Frozen Spinach 
 
Two Heads of Raw Greens 
(spinach, kale, collards, dandelion greens, bok choy...what ever's in season at the farmer's market. Wash, chop and store in a sealed container after purchasing. Oxygen degenerates the leaves so this will make it last all week!) 

2-3 Huge Yams

2 small avocados

2 heads of broccoli

Raw, dark chocolate 
 (1 bar, 1x/week)

1 bag frozen berries

Bubbie's Sauerkraut
(until I perfect my own!)

1 Small Can Tomato Paste  


 

Always Have In Stock:
(Usually purchase every 2-3 weeks...sometimes much less)


Flax meal

Herbal Tea 

Nutritional Yeast 

Himalayan Sea Salt

Organic Peppercorn

Cinnamon
  
Garlic and Onions

Walnuts and Brazil Nuts
(I'll have a brazil nut every other day for selenium and a handful of walnuts with breakfast once or twice a week. Buy a bunch from the bulk bins and store in the fridge. They will last you ages.)

Dried Black Eyed Peas/Chickpeas 
(I buy like a pound/month in the Whole Foods bulk bins... cheap and easy to store). 

Quinoa or Buckwheat 
       (See above!)    

Some kind of fresh, wild seafood
(this week I have scallops, 3 weeks ago I bought shrimp...sometimes I go for fish. I have 2-4 oz per week so when frozen a pound will last me several weeks.)

Farm Fresh Eggs
(Like seafood, I splurge on these. I buy local, organic eggs from farms I trust and know they have healthy chickens. Things like clean and healthy fish and eggs can cost more which means I only use them as a garnish. I go through a dozen eggs in about 3 weeks.)



Currently, I'm doing a CSA program which is wonderful. This week it had dandelion greens and bok choy so I didn't need to buy any fresh greens from the store. It also had asparagus and sugar snap peas, so I only bought 1 head of broccoli and 1 cucumber. There were also two big cartons of amazing strawberries meaning no frozen berries this week- such a treat :)

I buy all greens, berries and thin skinned veggies and fruits organic. This means farmers markets and sometimes whole foods.  
  

So there it is :) Everything that my IG meals are made from. Gluten free, plant based. Definitely the KISS method, which I think is the best thing you can do for yourself when it comes to food.  

Later this week I was going to post my "food guidelines" which has helped my digestion, nutritional profile and skin tremendousllyyyyy. I typically eat raw fruit and some kind of omega 3 fat for breakfast, a raw lunch with a plant protein (beans, quinoa, veggie burger) and a cooked veggie dinner with the occasional fish or egg. Snacks are always raw fruits and veggies. At work, I never hesitate to have a bite of whatever treats coworkers have brought it. Staying satisfied on clean, healthy foods all day keeps my belly full and cravings at bay. It makes the "just gonna have one bite" soooo much easier :)

I hope this helps a little! Happy to answer any questions or give any tips if you want. Thanks for stopping by!

Tips For Full Nutrition



Eat the Rainbow!! In salads and stir fries, make sure to add at least one fruit or veggie from each color in the rainbow.
 Red Pepper
Orange Sweet Potato
Yellow Squash
Green Zucchini
Green Spinach
Blue/Purple Eggplant
White Shiitake Mushrooms
White Onion (not pictured)

To Make:
Steam sweet potato and chop into squares. Chop up all vegetables into cubes. Sautee veggies lightly. Strain out excess liquid once finished steaming (save this!!). 

Seasonings:
I ate half of this for dinner and saved half for lunch the next day. For dinner I seasoned it with 1/2 tsp raw olive oil, Himalayan sea salt, a tsp of amino acid liquid and a pinch of cinnamon. For lunch I added Himalayan sea salt and 1tbs almond butter. 

Here is the nutritional info about 2 HUGE helpings of this nutrient dense meal with 1/2 tbs of olive oil:


Amazing. Add in some nutritional yeast, almond butter, etc and the nutritional value will only increase. Be sure not to overcook the veggies and be sure to encorporate some type of fat (avocado, nuts, seeds, nut butter, raw olive oil, etc) to aide in absorption of these magnificent vitamins and minerals.
Enjoy!





CANDE Kitchen: Nutrient Dense Savory Burritos

You Will Need:
  • 4 Collard Leaves, washed, stemmed thinned (shave thickest part down with a veggie peeler)
  • 1 zucchini, chopped
  • 2 cups broccoli
  • 1 cup onion, sliced
  • 1 cup black eyed peas, cooked (optional)
  • 1/2 cup marinara (preferably raw or LF, low sodium)
  • 1/2 tbs nut butter
  • Small pinch of cinnamon

To Make:

1. Steam all veggies lightly
2. In a large bowl add veggies, beans, nut butter and marinara. Mix together. 
3. Sprinkle with a small pinch of cinnamon. Salt and pepper, optional.
4. Heap about 1/2-1 cups worth onto a collard leaf (see image above)
5. Start by folding in the outsides (longer side)
6. Roll from the top, starting away from the rind, towards the thick part of the rind, into a wrap!

 

Enjoy!

CANDE Kitchen: Fruit Plate (Anti-Oxident Rich)


You Will Need:

  • Two bananas
  • Handful of dried fits
  • 1 cup wild blueberries
  • Cinnamon
  • Punch of sea salt
 To Make:
  1. Slice and plate bananas
  2. Slice figs in quarters and add to plate
  3. Sprinkle with a small pinch of sea salt (optional, will bring out flavors) 
  4. Sprinkle with cinnamon
  5. In a microwave safe bowl, or over a skillet, heat blueberries until syrupy (usually when they begin bubbling)
  6. Pour over plate 
  7. Enjoy!!

Did you know that, when heated, the antioxidant level of blueberries increases? This is courtesy of Jo Robinson's wonderful book Eat Wild. To make this dish fully raw, simply puree the blueberries or mash in a bowl :)

CANDE Kitchen: Raw Sushi

 I finally made raw sushi! At Whole Foods there was a sushi rolling mat in the section with the nori wraps for only $2 and I just couldn't resist.

You Will Need:

1 sushi rolling mat
Nori sheets (Whole Foods, $5 or your local Asian Market)
 2  cups chopped parsnips, raw (this will be the rice)
Carrots, sliced into strips
Zucchini, sliced into strips
Collards, jullienned

Note: Obviously you can use anything you want for the inside. If I had had avocado on hand I would have definitely added that too!

 

To Make:

 1. Add chopped parsnips to a food processor. Pulse or mix until grainy, similar to rice.
2. Lay one Nori sheet on the sushi rolling mat, shiny side down.
 3. Add a layer of parsnip rice to the Nori sheet.

See the image below for further instructions:


4. Add sliced veggies, etc. over top of the "rice".
5. Roll the wrap tightly, not allowing the roller to get caught up in the wrap... ie: don't let it touch the rice. 
6. Using a wet knife, cut the role where they're serrated (if they're not just cut evenly).
7. Serve with sauce or eat plain. I used amino acid liquid spray.





Current CANDE: Dried Figs and Walnuts

CANDE Kitchen: Cream of Roasted Fennel Soup (GF, DF)

I'm leading with the above picture because it's the only decent one I took of this delicious soup. The sun went down before I had the final product and there was no lighting left. So basically, apologies for the blah, mono-color pictures below. They are definitely not a great representation of how good this soup is. If you are not a fennel fan, fear not. The liquorish-ish flavor really cooks out except for a mild undertone. This soup really just tastes like a cream of creamy goodness.

You Will Need:
  • 2 fennel bulbs
    • (green parts removed, rugged bottom removed, sliced longwise into 1/2 inch slices) 
  • 1/2 red potato, chopped
  • pinch nutmeg
  • salt and pepper to taste
  • 1 medium/large white onion, chopped
  • 1/2 medium onion
  • 3 cloves garlic, chopped
  • 3.5 cups broth
  • 1/2 cup unsweetened "milk"
    • nut, soy, etc.

 To Make:

1. Preheat oven to 350*
2. When heated up place fennel, potato, garlic and medium onion on a baking sheet. Drizzle with a hint of olive oil (optional) and sprinkle with salt and pepper.
3. Bake at 350* for 25 minutes and 400* for 25 minutes.
4. While baking, steam 1/2 white onion.
5. Add the steamed 1/2 onion, broth, "milk" and nutmeg to a blender. 
6. Once the fennel etc. is roasted, add it to the blender as well.
7. Blend until smooth.
8. Add salt and pepper as needed or to garnish.

I had NO greens for garnishing in my fridge except for this unappealing looking purple kale haha. I think thyme would look nice and also be a complimentary flavor for this soup 

Enjoy!!

CANDE Kitchen: Kale Salad with Creamy Avocado Dressing

  For this recipe I used purple kale. Such a beautiful color!
 

You Will Need:
  • 6 cups of shredded (1 to 2 inch pieces), massaged kale
  • 1 avocado
  • 1 zucchini
  • juice of 1 lemon
  • 1 minced clove garlic
  • salt and pepper (to taste)
  • cherry tomatoes, (optional)
  • 1 tsp nutritional yeast (optional)
To Make: 
  1. Add chopped zucchini, avocado, lemon, garlic, sprinkle of salt and pepper and nutritional yeast to a food processor or high speed blender. 
  2. Mix together until smooth.
  3. In a large bowl, add kale.
  4. Pour avocado dressing over top.

5. Using your hands or salad tongs mix together thoroughly. Massage the dressing into the leaves.
6. Top with more nutritional yeast or tomatoes.
 

Enjoy!


CANDE Kitchen: Cheezy Flax Crackers



You Will Need:
  • 1/2 cup flax meal
  • 1 tsp sea salt
  • 2 tbs nutritional yeast
  • 1/4 cup water
  • Opt 1 tsp garlic powder
To Make:

1. Mix dry flaxmeal,garlic powder (optional), nutritional yeast and sea salt together
2. Stir in water slowly (add more if needed!)
3. Roll out inbetween two sheets of parchment paper until about 1/4 to 1/2 inch thick.
4. Bake at 375* for 15-20, checking in 10 minute intervals.


Note: Before I baked mine I sprinkled some extra nutritional yeast over top :)

Enjoy!

  

The Science of CANDE: Positive Propaganda

Below are some actual WWI and WWII propaganda posters. They are amazing. When our country (and our allies) was in crisis, our government issued some helpful advice to remain healthy and aide the economy. What's really scary/thought provoking is that now, at least seventy five years later, our government is slowly beginning to give the same advice. Surely we have enough resources to feed our nation, as commercial farms have made food abundant and cheap. But they are still advising on food rules... does this mean we're in crisis? Yes. For completely different reasons our country is in a food and health crisis requiring a return to food and health values. The fact that the same crisis minded advice is being given now kind of heightens the full extent of our nation's issues with poor eating habits...

Scroll through below- it will shock you :) 











*All posters found on Pinterest.com