I am always changing up what is our weekly menu at home. It is so important to consistently change up the vegetables and fruits we eat, especially if you are on board with eating based around your cycle phases like I am. A well rounded diet full of a of fruits and vegetables is so important for optimal health. Each vegetable and fruit contains different vitamins and nutrients that are important for our bodies, and the only way to make sure we get what we need is by eating a wide variety. But, I do have items on my grocery list that I buy and eat weekly. Below, I am sharing the foods that I have on my grocery list every week, as well as sharing why and how I incorporate them into meals!
Without a doubt, kale is always on my list. Kale is one of the most nutrient dense foods on the planet. Those dark leafy greens are jam packed with so many vitamins and nutrients. Kale is high in Vitamin K, Iron, Vitamin C, Calcium, Vitamin A and powerful antioxidants. Kale (as well as other green leafy greens) is filled with chlorophyll which has been shown to have anti-aging properties. My breakfast always includes kale. I will either do a smoothie with kale or an egg omelet with kale. I also use kale as the base for all of my salads. I typically have a kale salad for lunch. Then, I typically add a side of greens with kale alongside my dinner. My best tip for kale is to marinate it! I love to marinate my kale overnight in my favorite dressing, and then the next day top it with a bunch of vegetables and seeds. Kale is amazing because it won’t get soggy from the dressing like other leafy greens. I also use kale when I make my favorite veggie bites!
We LOVE sweet potatoes. I usually have at least 4 sweet potatoes in my cart when I shop. Sweet potatoes are packed with Vitamin A, Vitamin K and Vitamin C. Sweet potatoes are amazing for healthy skin and hair! Sweet potatoes are also rich in Vitamin B6, which has amazing benefits for brain function and your nervous system. Sweet potatoes are usually listed as a fall vegetable, but you can find organic sweet potatoes at the grocery store year round. I love sweet potatoes as a side for my breakfast (like sweet potato hash browns) or an addition to dinners. I also love sweet potato fries which we have about 3-4 days a week! Sweet potato fries are my favorite weekend snack! We cook them in the oven with avocado oil and himalayan salt at 400 for 40 minutes (flipping halfway through).
Spinach is such a well known green, but I feel it often gets over looked. Spinach is filled with Vitamin K, Vitamin C, Vitamin A, folate and Vitamin B2. Folate is so important for healthy cell growth and function. Spinach is also great for bone health. Like kale, spinach is filled with chlorophyll which has amazing detoxification and anti- aging properties. I love adding spinach to meals because it cooks down so small that you barely notice it is there (a plus if you have trouble getting in greens). I love adding spinach to breakfast scrambles and smoothies! I also love adding spinach to any dinner sauté. One of my favorite ways to use spinach is by adding it into my favorite crispy spicy veggie bites.
Lemons are one of my favorite foods. Lemons are filled with Vitamin C which is amazing for skin health and immunity. Lemons are also amazing for digestive health as well. I consume at least 1 lemon a day, sometimes 2. I love to start my day with fresh lemon squeezed into warm water with cayenne pepper (before drinking anything else). I also love using lemon for salad dressings. One of my favorite dressings is balsamic vinegar, lemon juice, salt and avocado oil. I also love a little lemon added to seafood dinners.
I love red onion and sweet yellow onion. Onions are always in my shopping cart because they bring so much flavor to savory meals. Onions have some sneaky amazing benefits. Onions are filled with so many nutrients, minerals, antioxidants and vitamins like Vitamin C. Onions are filled with cancer fighting properties and they also help to boost bone density. I also love onions because they help in the regulation of blood sugar levels. Onions can be added to almost any savory meal. I love onions in my breakfast scrambles. I also love red onion in my salads and in my dinner sautés. Almost all of my savory dishes start off with onion as a base.
Garlic is an amazing addition to savory dishes. Garlic is a great source of Vitamin C, manganese and vitamin B6. Garlic is anti-inflammatory and aids in lung support. I love garlic in almost any dinner dish. I add garlic to sauces and almost any sauté. Garlic is perfect for adding amazing flavor to almost any savory dish. Usually I start off my dinner dishes with onion and minced garlic, then add in the veggies! One of my favorite ways to use garlic is in my roasted garlic chipotle cashew dip.
Bell peppers are always on my list. These sweet peppers are filled with Vitamin C and Vitamin A. Bell peppers are also rich in antioxidants. Bell peppers are amazing for healthy blood and bone health. I love adding bell peppers to my breakfast scrambles. I also love dicing up bell peppers and adding them to my salads as well as dinner sautés. I also love slicing up bell peppers and using them as dipping sticks for hummus and salsa. Bell peppers are mild in flavor, but they add so much nutritional value and color to dishes.
Cabbage (Green and Red)
I love cabbage! Cabbage is filled with Vitamin K and Vitamin C. Cabbage is anti-inflammatory and it helps aid in digestive support. You probably think of St. Pattys Day and sauerkraut when you hear the word cabbage, but honestly it is so beneficial to have it year round. I love having cabbage in my meals about 3-4 days a week. I add cabbage to my salads and tacos! Cabbage adds the perfect crunch to meals. I also love a good homemade cole slaw made with both red and green cabbage, sliced carrots, mayo, apple cider vinegar, lemon, salt and pepper. I personally love both red and green cabbage. Red cabbage is filled with lycopene properties (which can help prevent cancer).
Growing up, we always had cucumbers around (random I know, but I loved dipping them in ranch). Now that I’ve grown older and learned all of the nutritional benefits of cucumbers, I always have them in my shopping cart. Cucumbers are one of the most hydrating foods. Cucumbers are also filled with antioxidants as well as many other nutrients. If you are feeling a little dehydrated, add cucumbers to your diet and you will notice a huge difference (especially in the summer). I love adding sliced cucumbers to my snack plates to use in place of chips for dip. I also love adding cucumbers to my water and salads.
Carrots are always on my list. Carrots are filled with beta carotene, potassium and antioxidants. Carrots are also a great source of fiber. Carrots have a low glycemic index which means that they won’t raise your blood sugar levels after eating. I love adding baby carrots to my snack plates in place of chips for dips. I also love doing a tray bake with carrots and other root veggies. I also add carrots to teriyaki dishes and soups. One of my other ways to use carrots is by adding them into my favorite veggie bites.
I always have avocados in my cart. Avocados are one of the best foods you can get. Avocados are filled with healthy fats, fiber and many other vitamins and nutrients. Avocados also have more potassium than a banana. Potassium is important for regulating blood pressure and water retention. I love adding avocados to smoothies in the morning (they help make them smooth and creamy). I also love having avocado toast with grape tomatoes and red chili flakes. Another way that I use avocados is by making a simple guacamole for my snack plates.
Stay tuned for more of my favorite grocery list items!