My Grocery Shopping Lists: Organic Produce

Posted on October 16, 2011 by admin

If you want to eliminate the amount of foods with pesticide residue you feed yourself and your family, you probably already buy organic. However, as we all know, organic tends to be a little pricier than the regular ol’ grocery shopping list items. Instead of buying everything organic, buy the top list of contaminated crops organic. According to the Environmental Working Group, simply following this list could reduce your exposure to pesticides by 80%.

Foods That You Should Always Buy Organic

Apples: Apples are the dirtiest of them all, raking number one for pesticides. When you buy your apples organic, make sure to get apple juice and applesauce organic, too!
Celery: Celery is often ranked number two for pesticide residue, which may be difficult to wash away because there’s no protective layer of skin.
Strawberries: Always buy your strawberries, including strawberry jam or dried strawberries, organic.
Blueberries: While frozen bags of blueberries have less pesticides, blueberries, like strawberries, carry about 50 pesticides.
Peaches: During the summer, shop at your local farmers’ market for organic peaches. Peaches that aren’t organic have been found with about 50 different pesticides on them, however canned peaches have fewer pesticides, generally speaking.
Spinach, Kale, and Lettuce: Buy all of your leafy greens organic to avoid about 50 different kinds of pesticides.
Nectarines: While domestic nectarines aren’t that bad, nectarines from imported farms are loaded with chemicals.
Grapes: Like nectarines, grapes are imported to the US with countless pesticides. Don’t forget to buy your raisins organic, too!
Sweet Bell Peppers: Bell peppers may look colorful and appealing in the aisles but make sure you’re buying these veggies organic.
Potatoes: It shouldn’t be a shock that potatoes are pesticide magnets, considering the pests that have historically threatened the vegetable. Sweet potatoes, however, have lower amounts of pesticide residue.

If you follow this list, you pesticide intake will be greatly reduced, making for a healthy happy household. Just buy these organic and you can rest easy buying the rest of your produce in the less expensive produce section.

Sample Grocery List for a Well Balanced Pantry

Posted on October 8, 2011 by admin

In general, we like to fantasize about grocery shopping as a leisurely task and imagine ourselves pursuing an open air famers’ market, the sun shining on our faces while we carefully select perfectly ripened fruit and veggies before gingerly placing them in our wicker baskets. This idyllic version of the grocery shopping chore is in distinct contrast to the reality of the supermarket! You basically play linebacker, pushing a metal shopping cart through tight grocery store aisles. You zigzag acrobatically across the store to get checked out and race home to the kitchen before your kids start begging, “What’s for dinner?”

Truth be told, sometimes we just don’t feel like going to the grocery store at all, and guess what? That’s okay. If you have a well-stocked pantry, you can survive for several days without stopping by the local grocer during those especially busy times. So plan ahead and next time you visit the grocery store, follow our sample grocery list guidelines for the perfectly stocked pantry.

Making Your Pantry Grocery List

When constructing your grocery list, think about foods in terms of the major food groups to dictate what you should buy for your pantry. With a little creativity, you can actually stock all five of the food groups in the USDA Food Pyramid! Laying out a grocery list in terms of food groups will make creating your list and shopping for the items much easier. And no matter what, you will have a fully balanced diet on hand for any emergency!

Bread, Cereal, Rice, and Pasta

While that loaf of fresh bread certainly isn’t a pantry item, all the things you need to make bread are perfect for keeping in the pantry. Flour, sugar, salt and yeast are all dry and store well. You will also need a little oil (see fats).

Make sure you always have a box of cereal or granola on hand. Cereal and grains are easily preserved in your pantry. Keep one or more of rice, quinoa, or polenta on hand for an interesting alternative to potatoes. Pasta also makes a great pantry item. When combined with bottled pasta sauce or canned tomatoes, it comprises an entire meal without requiring a special trip to the grocery store.

Fruits and Vegetables

Since fresh fruits and vegetables are definitely not going to last in your pantry, try to stay stocked with dried fruits and canned veggies.

Banana chips, dried blueberries, craisins, and dried apricots make delicious snacks. While dried fruits are chock-full of fiber, calorie and sugar contents are, logically, more concentrated than in fresh fruits. Additionally, phytonutrients are depleted in the drying process of fruits. To supplement your fruit serving, buy canned fruits, where nutrients are generally preserved. However, make sure to check the labels of all your canned fruits and veggies and opt for those that are low in sugar (fruits canned in their own juice rather than in sugary syrup) and sodium.

Canned beans, artichokes, asparagus, tomato sauces, and sun-dried tomatoes in olive oil also provide great additions to any dish for those times when you can’t make it to the grocery store. You can also get chili peppers or dried mushrooms to add a little kick to any dish, as well as concentrated soups (especially mushroom) that make a great lunch or provide the basis for casseroles, risottos, and sauces.

Milk, Yogurt, and Cheese

Dairy can be a difficult pantry group. However, you can stock a box of dried milk, a carton of long life milk (either cow, almond. or soy) or evaporated milk.

Meat, Poultry, Fish, Dried Beans, Eggs, and Nuts

Since proteins are most commonly found in perishable foods, like chicken or seafood, most pantries are bereft of this food group. However, you can get your daily dose of protein from the pantry by stocking up on canned chicken or Chicken of the Sea (Tuna)! Tuna also comes in vacuum sealed packages, which take up less space than cans.

Unsalted soy beans also have an astounding amount of protein with about 68 grams for every cup, according to the U.S. Department of Agriculture. Dried chickpeas are yet another great source of protein and can be soaked and cooked up to make falafel or hummus.

Eggs are also available in both powdered form and long-life cartons (both whole egg and just egg whites). Other sources of protein include nuts, like almonds, cashews and walnuts. Almond butter (a healthier alternative to peanut butter) often does not require refrigeration and is a great pantry staple.

For pantry proteins that can be munched on the go, pick up one of the numerous protein bars or high protein snack bars available at the store, which are portable, organic, and delicious.

Fats, Oils, and Sweets

Always have a pantry with a healthy fat, most often found in oils that can be used for cooking, vinaigrettes, or dips. These healthy fats my include olive oil and canola oil. You will probably need limited amounts of oils, so check your pantry before purchasing another bottle of olive oil. Nuts and almond butter will also give you a dose of fat, along with a healthy serving of protein.

For the sweet tooth, try stocking some semisweet chocolate chips that can be used in baking, combined with granola to make trail mix, or melted over popcorn or nuts for a sweet treat.

Miscellaneous Pantry Essentials

After checking off all your major food groups, think outside of the box to make sure you have everything in your pantry to make a terrific meal. Spices are essential. Keep some of the basics handy, like garlic and onion powder, mixed Italian seasonings (which include oregano, thyme and rosemary) as well as a rub or chili powder. Try to buy your seasonings in the bulk aisle, where they are less expensive than the pre-packaged alternative. Extras like breadcrumbs are all great to cook with and can make a vast array of meals. You should also stock up on airtight containers so that you can store your pantry foods for months to years on end. After organizing your pantry, make sure to go through all of your pantry foods every three months or so to make sure nothing has expired.

Follow this sample grocery list with all the necessary food groups to assemble a picture perfect pantry. For those days when you simply don’t want to force your way through the crowded grocery store, you can always rely on a great pantry to help you make a nutritious, scrumptious, and piping hot dinner with ease.

Grocery List Ideas: Five Things That Should Always Be on Your Grocery List

Posted on October 5, 2011 by admin

When times are tough, we scramble for our grocery coupons, rebates or a combination of the two to save a buck. However, there are other ways to save, too. The key to buying smart is to have a core list of items, preferably those that can be a part of healthy meals and last for a few servings. Make a list with five items and get creative by using a vast assortment of recipes with the same key ingredients and generating some new grocery list ideas. Here are five items that are currently on our grocery list:

#1 Tomato Sauce

Pork chops, baked ziti, chili, stew, soup, chicken cacciatore, pot roast–tomato sauce can be used to make just about anything on your grocery list. Try cooking up a crock pot Italian sausage with tomato sauce or some pork chops in tomato sauce, for two filling and delicious dinner meals.

#2 Rice and/or dry pasta

Rice is a versatile food that can be enjoyed in tons of different dishes. Whether you like basmati, brown, jasmine, or traditional white, rice works great as a side dish or entrée such as a risotto. This starch can also be used as dessert in a dish like rice pudding, paired with cinnamon or raisons for a delicious kick. Both rice and pasta can be used to add some texture into casseroles and soups. Using whole grain noodles and veggies, you can make a great stir fry dish for a healthy meatless entrée. Pasta takes little time to cook and can be topped off with a number of sauces or salad dressings to make hot or cold entrées and side dishes.

#3 Ground meats

Whether it’s beef, turkey, chicken or a meat alternative, it is good to have something with versatility that the entire family can enjoy. From burgers to meatballs, to pot pies, this can be used to make a variety of healthy meals or can remain frozen until ready to use. Any time that grocery stores offer special or bulk prices, consider it an investment that will create many future meals for your family.

#4 Eggs

Eggs are a common staple in nearly every home, providing large amounts of protein and a burst of flavor to breakfast, lunch, or dinner. Scramble up some eggs for a filling breakfast, hard boil eggs for a snack, add egg to a stir fry dish or make quiche for dinner, or bake with eggs for a scrumptious dessert.

#5 Dried beans

Dried beans are one of the most filling, nutritious, thrifty foods you will find at any grocery store. Most beans are low in calories, sodium, and fat but high in fiber. Use beans as an alternative to meat in your entrées to save a few bucks, or couple beans with cheese and rice for a Mexican-style dish. If you want the best buy, buy beans in the bulk section of your grocer, then store them and use as needed.

Stock your kitchen so that you can make a great meal at a moment’s notice. Keep your eyes peeled for these five items in the grocery store (and grab ‘em when they’re on sale) and you’ll always have the ingredients to prepare wonderfully delicious, versatile, yet budget-friendly meals.

Make Your Basic Grocery List Healthy by Taking a Closer Look at Food Labels

Posted on October 1, 2011 by admin

Have you ever looked at a food label and just scratched your head? What exactly is “antioxident-rich” or “low fat?” Are there precise definitions for these terms? Unfortunately, many food marketers attempt to boost sales by appealing to your desire to be healthy and fit. For example, the front of the Cheerios’ package used to claim that the breakfast cereal could “lower your cholesterol 4% in 6 weeks.” It took the FDA two years to change the label to something a bit more accurate (“As part of a heart healthy diet, the soluble fiber in Cheerios can help reduce your cholesterol”). “You go down supermarket aisles and see products with immunity claims with glucosamine and teas designed to fight every ailment under the sun,” says Ilene Ringle Heller, Senior Regulatory Counsel for the Center for Science in the Public Interest. According to Heller, misleading claims are “rampant.” However, there are some food labels that inform, not deceive. Here’s your guide to food labels, so that you can make informed decisions on your grocery list items.

Low carb: There’s no regulated definition for the term “low carb,” so it can mean any number of things, or, by contrast, nothing! Additionally, there’s no solid evidence that low carb diets are better for those who want to lose weight in comparison to other diets. The term doesn’t signify if the carbs are so called “good” or “bad” carbs (whole grain and produce as opposed to refined carbohydrates) either. For safe measure, check the ingredients listed on the back of the box for artificial sweeteners, sugar alcohols, and high-fat ingredients when you see the term “low carb.”

0g Trans Fat: This term indicates that the product contains less than 0.5 grams of trans fats per serving. Trans fats are associated with raising bad LDL cholesterol and lowering good HDL cholesterol, which increases a person’s risk of developing heart disease and having a stroke. Trans fats are sometimes replaced with unhealthy saturated fats, like palm and coconut oils, which also aren’t ideal. Therefore, check the ingredients list of any product that claims it has 0g of trans fat for “hydrogenated” or “partially hydrogenated” oils and check the saturated fat levels.

Sugar free: This label indicates that there are less than 0.5 g sugars per labeled serving. Keep in mind that “sugar-free” doesn’t always mean low calorie. Check the ingredients for artificial sweeteners, if you prefer natural over artificial sugars. Manufacturers often replace sugar with artificial sweeteners and sugar alcohols, such as lactitol, sorbitol, and xylitol, which may act as laxatives.

Reduced sugar: This label indicates that there are at least 25% less sugars per RACC (reference amount customarily consumed) than an appropriate reference food. The label is a bit ambiguous so make sure to double check the back of the box when you see this phrase.

Low sodium: The “low sodium” label indicates that there are 140 mg or less per RACC. Most adults should consume less than 2,300 mg of sodium per day, however Americans average 3,000 to 5,000 milligrams daily. While you should check the sodium content in products like soups and chips, bread products also sometimes contain high amounts of sodium. Choose foods with fewer milligrams of sodium than calories. If a product contains 200 calories per serving, for instance, it should contain 200 milligrams or less of sodium, according to Real Simple magazine.

Light or Lite: Most often, this term indicates that the item has a third fewer calories than its full-calorie equivalent. When it refers to sodium or fat, it means the item has up to 50 percent less. If you’re trying to pay special attention to your caloric indicate, the labels “light,” in addition to labels like “low calorie,” could be of help to you.

Organic: We all know that we should shop organic, but what does this label really mean? The USDA defines organic as food that has been produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality. Even further, organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. A USDA brochure explains that, “Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation. Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.”

Packed with Antioxidants: Antioxidants “inhibit the potentially harmful (but inevitable) process of cellular oxidation.” You don’t have to be a rocket-scientist to gather that antioxidants are great for your body, with anti-cancer and anti-aging benefits. Unfortunately, however, this label has no formal definition. Shape magazine explains, “When you see ‘packed with antioxidants,’ it usually means that the food was either made with something that once had antioxidants in it—like fruit juice used for coloring cereal—or that the food was fortified with some vitamins. Unfortunately nutrients extracted from food don’t have all the health benefits of nutrients eaten in their natural state.” Instead, get your antioxidants from fruits and veggies.

Bottom line: it’s best to remain vigilant and play close attention to your labels when you’re perusing the grocery store. If you keep reliable and unreliable labels in mind when making your basic grocery list, you’ll never be fooled by marketing ploys.

Using an Online Grocery List

Posted on September 6, 2011 by admin

Is it just us, or has grocery shopping gone tech? With grocery shopping apps, coupon codes, self-scanning checkout lines, and online grocery shopping, we are surrounded by sophisticated technology from the time we grab a shopping cart to checkout. There is even technology, like “memory sensors,” that is being developed to track food from farm to store, and indicate how fresh your food really is. Now, you can even upload your grocery list online so that the whole family can edit, delete, and add items that they need or want. Online grocery lists can help you collaborate with the family and make sure that everyone has exactly what they want in the pantry.

How to Find and Use Online Grocery Lists

The first step to using an online grocery list? Getting one, of course! You can get online grocery lists by searching for apps or websites that give you a login and allow you to access your grocery list from your mobile phone, tablet, or laptop. These apps can also allow other members of the family to access the grocery list and add (or delete) what they do or do not want or need. Through these apps, customize your online grocery list and get the whole family involved. For example, let’s say that your husband picks up milk at the corner store. He can easily cross milk out of the grocery list, notifying the grocery shopper of the family that you no longer need milk. It’s easy as that! Many apps also allow you to save your grocery list and convert it into a printable grocery list, if you prefer looking at your list on paper rather than on your mobile device. Whoever takes on grocery store duty can simply print out the family’s list, and then head to the store.

When looking for your grocery list online, make sure that you have an idea of features that you may want or need. Some features of an online grocery list may include:

Checking out sales at the supermarket
Finding recipes that integrate those sale items
Selecting meals based on your personal preferences
Making an organized, online grocery list

If you find a grocery list app that fits the needs of your family and gives you the option to have an online grocery list, you should look into downloading the program and syncing it to your phone. Online programs, like Food on the Table, can make grocery shopping, meal planning, and recipe collecting a breeze.

Picking Fresh Produce For Your Groceries List

Posted on September 3, 2011 by admin

All fruits start to lose their nutritional value the second they’re plucked off the land, according to registered dietitian Sandra Bastin, PhD. So, generally speaking, eating fruits or produce at their prime is the best choice nutritionally. However, picking out the ripest, freshest veggies and fruits is a skill, honed by years of expertise, as any grocery-shoppin’ mom knows. Are you picking the ripest and freshest items for your groceries lists to print? Just follow our guide so that you’ll always come home with farm-fresh produce to munch on.

Fruits and Melons

You can determine a fruit’s ripeness by checking if the surface is smooth and even, with a firm surface (but not too hard). When you pick a fruit up, feel it out for dents. Dents in the fruit can mean there are internal bruises.
Citrus fruits that are too firm are probably dry. Shoot for the juiciest fruits in the market. When picking a melon, for example, determine its juiciness by its weight. The juicier, the more it will weigh! This holds true for oranges, lemons, and watermelon among other melons.
Smell the fruit and make sure you can pick up a light aroma, but not too strong of an aroma, which could indicate over ripeness.
While color can be an indicator of ripeness, don’t depend solely on the outside to tell you what’s going on inside the fruit. Generally, however, as the acidity of fruit changes, green chlorophyll breaks down. For fruits like apples, bananas, tomatoes, red berries, and cherries, color change to intense reds, deeper blues, and bright yellows is a great indication of ripeness.

Veggies

A lot of the same indicators of damaged fruits are the same things you should look out for in your veggies. Spinach should appear firm, crisp, and plump, with consistent color, much like lettuce or any other leafy green. A little brownness or tears is to be expected, but, of course, you should generally look for leaves that are strong and well-preserved.
When buying bagged or boxed greens, check the date on the box before throwing it in your shopping cart. There are sometimes bags with later dates layered at the back of the rack, so pick the bag with the most longevity for your groceries list.
Potatoes and other root veggies should be firm and tough. Avoid veggies with cracks on the base, which can indicate dryness.
When picking out corn, look for a husk that has brown dried silk on the outside and white silk on the inside.
Fresh broccoli (or cauliflower) should snap from the stalk, not bend with flexibility. The same holds for green beans and sugar snap peas.

Lesson learned: smell and examine all the fruits and veggies on your groceries list before purchasing and never leave the store with over or under-ripe food again. When you get home, you’ll be happy you spent so much time examining your produce. Your meals are guaranteed to go from bland to delicious!