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GENERAL SHOPPING LIST
THE QUANTUM WELLNESS CLEANSE GROCERY LIST
General Shopping List:
What follows is a general shopping list that will keep you well stocked for eating healthfully. Feel free to add the ingredients you’ll need to make the meals that most appeal to you.
-Fresh fruits and vegetables: Don't be afraid to try new ones.
-Soy, rice, or nut milk: All are great for sauces and salad dressings.
-Soy sauce and tamari: These are great as a basic sauce ingredient.
-Vegetarian stock: There is a wide variety of faux-chicken stocks and vegetable stocks available. If you have the time, try making our Roasted Vegetable Stock, which can be kept in the freezer for future use.
-Nonhydrogenated margarine: Good brands to look for are Earth Balance and Soy Garden
-High-quality oils: extra-virgin olive oil, safflower oil, canola oil, and coconut oil
-Nondairy sour cream: try Tofutti brand
-Maple syrup: an alternative to sugar for baking and for sauces
-Agave or brown rice syrup: can be used in place of honey in recipes
-Florida Crystals: unprocessed vegan sugar that can be used instead of refined sugar in any recipe
-Nutritional yeast: has a rich, nutty flavor and makes delicious cheesy sauces; can also be used in breading, dressings, and soups as well as on pasta
-Agar-agar: creates delicious vegan Jell-O, pudding, and jelly
-Arrowroot and/or cornstarch: great as a thickening agent in soups, stews, and sauces.
-Canned tomato sauce: always useful in preparing last-minute meal
-Staples: beans, rice, frozen veggies, and garlic
-Soy mayonnaise: Use in place of traditional mayonnaise in pasta and potato salads, sandwich spreads, and sauces; try Nayonaise or Vegenaise brands.
-Dried and/or canned beans—kidney, chickpeas, lentils, pintos, etc.
-Nondairy milk—soy, rice, oat, almond (aseptic packages)
-Silken tofu (aseptic packages)
-Pasta and noodles—Italian pasta, rice sticks, buckwheat soba, etc.
-Canned vegetables—artichokes, hearts of palm, roasted red peppers, etc.
-Condiments—salsa, soy sauce (tamari or shoyu), chutney, mustard, vegan mayonnaise, etc.
-Thickeners—cornstarch, arrowroot, and kudzu
-Egg-replacement powder (Ener-G Egg Replacer)
-Dried mushrooms, dried chilies, sun-dried tomatoes
-Dried sea vegetables, including nori and agar-agar
-Miscellaneous vinegars, pickles, jellies, capers, chili paste, wasabi powder, etc.
-Grains—rice, millet, barley, bulgur, couscous, rolled oats, popcorn, etc.
-Soy foods—tofu, tempeh, miso paste, etc.
-Convenience foods—Gardein faux meats, veggie burgers, soy hot dogs, burger crumbles, veggie sausage, etc.
-Whole-grain flours, cornmeal, etc.
-Bread products—whole-grain bread, tortillas, pita bread, bagels, etc.
-Oils—olive, flaxseed, sesame, peanut, corn, etc.
-Peanut butter, tahini, almond butter
-Nondairy ice cream
-Nuts and seeds
-Lemons and limes (for cooking)
The Quantum Wellness Cleanse Grocery List:
The items on this grocery list are specifically outlined for the “Quantum Wellness Cleanse” which precludes sugar, alcohol, caffeine, gluten, and all animal products. This does not mean that all of these items are not vegan, rather these items are specifically for the 21 day cleanse.
-Irish steel cut oats (for most people, this is tolerable insofar as gluten; unless you are particularly sensitive, ok to use), mixed grain hot cereals, gluten and sugar (maple, honey, etc.) free
-Gluten free bread (vegan)
-Sweet potatoes, yams
-Grains: brown or wild rice, millet, quinoa, amaranth, corn, buckwheat, corn
-Nuts: almonds, walnuts, cashews, soy nuts, macadamia nuts, filberts, etc.
-Seeds: sunflower, pumpkin, sesame
-Nut or seed butters: peanut butter, almond butter, tahini, cashew butter (unsweetened)
-Vegan butter (earth balance, soy garden)
-Non-dairy protein powder (Solaray strawberry is a tasty sugar free one), also others that are pea, rice, and soy based are good
-Beans and legumes: black beans, lentils, chickpeas, lima beans, adzuki beans, black-eyed peas, edamame, fava beans
-Faux meats: burgers, sausage patties, "meat crumbles", "chicken" patties (make sure gluten free)
-Pasta sauce (no sugar added)
-Vegetables: kale, broccoli, cauliflower, green beans, asparagus, brussel sprouts, zucchini, eggplant, collard greens, butternut, spaghetti, and acorn squash
-Mushrooms: shitake, hen of the woods, etc. (grilled, they make a great centerpiece for a meal)
-Salad "fixins": arugala, raddichio, endive, mixed greens, peppers, avocado, tomato, etc.
-Fruits: apples, cherries, peaches, blueberries, goji berries
-Lemons, limes for sparkling water cocktails. A splash of unsweetened pomegranate juice
-Teecino (coffee substitute), rooibos tea, herbal teas
-Rice, almond, soy milk (unsweetened)
- Stevia, agave nectar to sweeten smoothies, milks, cereals, etc.
-Extra virgin olive oil, expeller pressed organic canola, high-oleic versions of sunflower and safflower oils
-Garlic, ginger, tamari, Himalayan crystal salt, pepper
-Flours to cook or bake with: bean, pea, soy, potato, buckwheat, tapioca, nut and seed, arrowroot
-Soy cheese (no rennet or casein)
-Frozen spinach (to throw into smoothies… you won't even taste it!)
-Flax seed oil, freshly ground flax seeds
-Vegetarian stock for cooking
-Pre-prepared foods at health food stores are often tasty and nutritious. Visit the "raw" section and deli/salad bar area