Shopping list for healthy eating from Chemo Bites

  • 586 views
Uploaded on

It’s easy to eat healthy when you are well prepare. Here are some tips on stocking your pantry to stay healthy.

It’s easy to eat healthy when you are well prepare. Here are some tips on stocking your pantry to stay healthy.

  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
    Be the first to comment
    Be the first to like this
No Downloads

Views

Total Views
586
On Slideshare
0
From Embeds
0
Number of Embeds
3

Actions

Shares
Downloads
3
Comments
0
Likes
0

Embeds 0

No embeds

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
    No notes for slide

Transcript

  • 1. 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
  • 2. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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
  • 3. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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
  • 4. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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
  • 5. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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
  • 6. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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:
  • 7. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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
  • 8. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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
  • 9. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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:
  • 10. Chemo Warrior, Cancer Combatant: Healing Through Whole Foods 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