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Hey guys, this is Heather from healthyeatingstartshere.com. So last week, I talked to you a little bit
about how to save money when youíre trying to buy healthy foods and when youíre trying
to buy vegan foods. Today, I want to take it little stuff further and share with you
my typical grocery list.
Iíve shared that on my blog, you can check that at healthyeatingstartshere.com. I just
thought I have to mention a few tidbits of information that you can learn from a grocery
list.
Basically, my strategy is to stick with a whole foods. And I showed you my coverage
last time, but I just wanted to show you a few interesting little things either didnít
show or didnít have last time.
So basically, when I go grocery shopping, Iíve become a grocery store ninja. I get
in and out so quickly and I skipped a ton of the store, even the tiny little organic
store that I shop at, I donít go down mostly else.
Because what I do is, when I go in into the store, I pick up a basket because first of
all I walk to the grocery store and I take a bag pack a reusable bag with me, and if
I use a cart I would buy too much stuff.
So if I used I basket, it limits me as to how much I can hold in my arms. So thatís
one strategy for making sure you keep things too manageable size in the grocery store.
And where I head first is the bulk section, basically because thatís stuff is heavy and
I want it in the bottom of my basket so it doesnít squeeze my bananas and tomatoes or
whatever.
So I head on to the bulk section, and what I get there are grains, so whole grains, rice,
brown rice, quinoa, buckwheat, and millets ñ any different grains that I can find. And,
I also get some dried beans, which are a lot cheaper than canned. Plus you donít need
to worry about some stuffily chingen from the canned or free added salt or whatever.
So dried beans are really awesome, they take a little more time. Yes, you can save a lot
of time in canned beans, but if you planned ahead you can do pretty well.
And I used a lot of lentils ñ split lentils cooked really-really quickly, regular lentils
cooked in like thirty minutes, split peas cooked in like thirty minutes. So, you can
still do things pretty quickly even with beans ñ and the dried ones are super cheap.
The others stuff that I picked up in the bulk section are herbs and spices, because Iím
lucky to have a store that sells those in bulk. I show you a few little things here.
One that Iíve been question a lot is nutritional yeast. I buy nutritional yeast in bulk, this
is what it looks like, itís yellow, itís flakey and keeping it in an air tight container,
excellent basin jar ñ or reusing apple sauce jars. This one is coconut, little bit hard
right now ñ if I stick my finger in here I can loosen it.
So this is what I used for sugar, and I donít buy it too often and I donít use it too much,
but when I do use sugar, this is it. So you can see it looks like little grains and that
is whole unrefined cane sugar, thatís all it is organic coconut.
Then over here Iíve got some carob powder. So, I used this instead if coco powder, looks
pretty much the same it taste pretty different. But the benefit of carob that is it doesnít
have any caffeine and it doesnít have few bromine and some other things that can annoy
you about coco powder, carob powder doesnít have that ñ and we like it that stuff.
The next place I head is the produced section of the grocery store. This is where I buy
the main volume of stuff, and I tried to get as much variety as I can.
I base things on wits and season and that usually I see by whatís cheap, and that also
influences my decision. If something is on sale ñ you know if they have some bag of
frizzy apple or something like that, we used and buy them or put it in smoothies or something.
So, there are a lot of ways to save money there, but basically just trying to get a
variety of fruits and vegetables throughout the year, throughout the week ñ and what
not.
So, one interesting little thing that I picked up at the farmers market, which is a great
place to buy produced are garlic scapes ñ this week they have this on sale. This is
when garlic grows in the ground and up on the top they make this amazing looking scapes
and you can eat them.
Theyíre kind of hard, so they are good to steam but you can also blend them if you had
a really good blender thatíll make them smooth. The tips are soft so you could eat those just
on a salad and they have a nice garlicky flavor but not intense as the bulb on the bottom.
So thatís where I spend most of my time in the grocery store at bulk section and the
product section. But I do also have some condiments. And I thought Iíd show you this one today,
this is ume-plumed vinegar and this is not used as a vinegar, I used it as salt.
Because if you look at the nutrition label there, twelve hundred milligrams of sodium
per table spoon. So basically think of this as salt. So the advantage of using this instead
of grains of salt is that itís been fermented into vinegar.
So when you body absorbs it itís not going to be intense as a pure salt. So I think of
it like a soy sauce and used that as salt and it also has some flavor. This one has
a tart kind of tangy flavor ñ really nice.
And another way that Phil and I save money on our grocery purchases is to buy stuff online.
Some of the main things we buy online are supplements, and hereís one of our favorites,
itís a digestive enzyme, made by wellness resources. And digestive enzymes are one that
are really-really important for helping your body digest food.
And itís actually quite a little bit to find vegetarian or vegan versions. So this is a
vegan one, it uses all plant enzymes ñ and my camera will focus there. The capsules are
made of soluble, so you want to look for you can read it there soluble rather that gelatin.
So this is a great thing to pick up you can get a link on my website over healthyeatingstartshere.com.
Another thing we buy online is protein, and we like to get our protein from the good seed
ñ which is company in Canada but I believe they shifted into the states and pretty much
anywhere else. They have this amazing protein powder that comes form the Saskatchewan. They
have a bunch of family farms that they work with and they amalgamate all the hemp and
they make product out of it and sell it for a great price.
So I highly recommend this. Theyíre website is I think is just good ñ seedhemp.com or
.ca I get but itís find in the back here goodseedhemp.ca, here we go.
Another thing that we do to save a lot of money on our grocery bills is we sprout, and
to save a little more money on sprouting you can buy sprouting online in one kilo grams
bag. Normally we see sprout seeds on the store in these tiny little bags they cost quite
a little bit.
But if you buy them online from mummís, you can save a ton of money. And then sprouting
in it self will save you ton of money because youíre making one tablespoon of this seeds
will fill a entire large mason jar of sprouts and it gives you direction on there on how
to make sprouts.
One last little thing I kept in my cupboard is seaweed, lots of people neglect seaweed
in their diet. Kombu is a type of kelp that is when you put it in water, when you cooked
dried beans liked, weíve talking about to saving money about buying dried beans, and
you can put Kombu on the water to make those beans more digestible.
So thatís just a little tip, not really a saving money tip but a healthy vegan grocery
list tip is to get some seaweed. So I hope that helps a little bit for you guy. Again
go over to the website at healthyeatingstartshere.com for a full list of the foods that I put on
my grocery list.
And Iíd love to hear from you guys and know whatís on your list and whether you guys
are becoming grocery store ninjas, let me know leave me a comment and see you next time.