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

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