Grocery List

Browsing around in a grocery store can be a fun exercise in discovering ingredients to put together a menu for the week , or an overwhelming and daunting task. Either way, some preparation will ensure you walk away with a few good meals. The aim of this grocery list is to be able to visualize recipes or items that might not come to mind otherwise. The focus as always, is on healthier ingredients and those that are used in Lemonpantry recipes. The categories are grouped to emulate walking through a modern grocery store.

Greens

Arugula

Romaine

Leaf Lettuce / Boston Lettuce

Spinach

Endives, curly endive

Frisee

Watercress

Iceberg

Swiss/Rainbow Chard
Kale - Tuscan, Curly

Collard, Kohlrabi, Mustard Greens

Dandelions, Rabe

Cabbage (Napa, Green, Red, Asian)

Brussel Sprouts

Bok Choy

Broccolini

Broccoli

Chiccory

Radicchio

Veggies

Cauliflower

Fennel

Corn

Cucumber (English, Persian)

Carrots

Celery

Asparagus

Artichokes

Eggplant- Japanese, Baby, Regular

Green beans

Radish

Turnip

Okra

Pea, Snap peas

Edamame

Beets

Tofu (soybean)

Avocado

Yucca

Olives

Ginger

Jerusalem Artichoke

Tomato (Hothouse, Heirloom, Roma, Grape, Beefsteak, Cherry), Tomatillo

Peppers (Bell, Poblano, Fresno, Jalapeno, Thai, Serrano, Anaheim)

Potatoes (Russet, Yellow, Baby Red, Fingerling)

Sweet Potato/Yam

Squash (Acorn, Butternut, Yellow, Zucchini, Delicata, Spaghetti)

Mushroom (Portobello, Baby Bellas, Chanterelle, Shiitake, Oyster, Button, Cremini, Maitake, Lion)

Onion, Garlic, Chives, Leeks, Shallots, Ramps

Meat

Focusing on Healthy cuts

Chicken - Breast

Pork - Loin, Tenderloin, Chop

Turkey - Breast, Ground

Carbs

Amaranth

Quinoa

Wild Rice

Rice (Basmati, Brown, Jasmine, White)

Buckwheat

Granola

Millet

Oatmeal/Oats

Wheat/Gluten

Orzo

Pearl Couscous

Couscous

Farro

Freekeh

Bulgur

Condiments/Oil

Oil -Olive, Grapeseed, Avocado, Sesame

Vinegar - Red Wine, Balsamic, White Balsamic, Champagne, Sherry, White, Apple Cider

Mustard -Yellow, Ground, Brown, Dijon

Ketchup

Mayo

Soy Sauce

Maple syrup

Agave syrup

Honey

Dairy

Eggs

Yogurt

Cottage Cheese

Ricotta

Labneh

Kefir

Herbs

Cilantro Mint, Basil, Dill, Tarragon, Rosemary, Parsley, Curly Parsley, Thai Basil, Thyme, Oregano, Sage, Marjoram, Chervil

Chives, Scallions

Fruit

Apple, Pear

Banana, Plantain

Citrus - Orange, Lemon, Lime, Cantaloupe, Mandarin, Tangerine

Berries- Blackberry, Raspberry, Blueberry, Strawberry

Cantaloupe, Honeydew, Watermelon

Coconut

Dates

Grapes

Kiwi

Lychee

Mango

Nectarine

Orange

Papaya

Peach

Pineapple

Plum

Rhubarb

Avocado, Apples, Pears, Kiwi, Strawberries, Blueberries, Raspberries, Oranges, Grapes, Cantaloupe, Honeydew, Mangos, Nectarines, Peaches, Papayas, Pineapple, Plums, Grapefruit, Tangerine, Clementine, Figs, Cherries, Apricot, Banana, Plantains, Coconut, Olives

Seafood

Arctic Char
Cod (Icelandic, Black)
Opah
Bass
Chilean Sea Bass
Halibut
Atlantic Salmon

Steelhead Trout
Pacific Salmon (Sockeye, Coho)
Mackarel
Mahi Mahi
Ahi Tuna/Yellowfin Tuna
Albacore Tuna
Trout
Swordfish
Tilapia
Sole dover
Haddock
Sea Bream
Branzino
Barramundi
Turbot
Orange Roughy
Pollock
Flounder
Walleye

Shrimp/Prawns

Legumes

Beans/Legumes

Black

Pinto

Canellini Beans

Fava Beans

Garbanzo Beans/Chickpeas

Lima Beans

Navy Beans

Red Kidney Beans

Lentils (Black, Green, Red)

Black eyed Peas

Split Peas

Other

Sun-dried Tomato

Nuts/Snacks

Macademia Nuts

Pecans

Pine Nuts

Sesame Seeds

Tahini

Peanut Butter

Flaxseeds

Chia seeds

Granola

Oats

Dried Fruit

Trail Mix

Dried Fruit

Raisins, Cranberries, Cherries, Apricot, Figs, Dates, Blueberries, Mango, Pineapple, Pears, Plantains

TIPS

Stems - Often times, you can tell whether produce is fresh based on the stem. Brown and wilted usually means they're over-ripened. (Apples). Leaves, like in strawberries can also identify the freshness of the item.

Seafood- Fresh or Frozen? - For most of us, truly fresh seafood is not accessible. Flash frozen seafood, mostly already filet'd, is worthy of your table, and does not require much lead time to prepare. Just follow the thawing instructions carefully.

Seafood / Mercury - Always keep an eye on your intake of larger fish species that tend to be high in mercury. Some groups should avoid altogether. https://oehha.ca.gov/fish/mercury-fish-information-people-who-eat-fish

Greek Yogurt - Greek yogurt does not contain different ingredients than other yogurts, but it is typically more strained and dense, thus, containing more nutrients per weight.

Grains - Gluten - Lots of grains used in our recipes are derived from varieties of wheat, which contains gluten. However, they are not always refined and processed which strips away most of the nutritional value. (Freekeh, Farro, Barley, Couscous) Some healthy gluten free grain alternatives are Quinoa, Rice, Amaranth, Buckwheat.

Flavored Vinegars - We recommend not buying expensive flavored vinegars (like Raspberry, Pear Balsamic), but buying high quality stock vinegars, and then adding cheaper flavored vinegars, or jams/fresh fruits if desired.

Cottage Cheese - Although it's a cheese and not necessarily healthy, the high casein content slowly absorbs , allowing you to get consistent protein over a few hours, which is not true of whey protein.