Sample Recipes, Brands, and Grocery Story Items

Recipes: 

Recovery Smoothie (serves one):

Ingredients: 

12 oz.      Water or milk of choice

½ each    Frozen banana 

4-6 oz.     Greek yogurt, plain (substitute with coconut yogurt for dairy-free alt.)

1 each     Date, without the pit

1 T.          Peanut or almond butter

Pinch       Pink himalayan salt (very small pinch) 

Directions: 

Add all of the ingredients to a blender and puree until smooth. If you feel like you need extra protein, consider adding a protein powder or additional Greek yogurt. Peanut butter powder is another option for those who eat more plant-based. Enjoy!

Hike Bites (makes 20-24):

Ingredients: 

2 cups    Raw cashews 

1/4 cup   Pumpkin seeds 

1 cup      Golden raisins 

1 cup      Dates without the pit 

¼ tsp.     Kosher salt 

2 T.         Honey 

½ cup     Bittersweet chocolate chips 

Directions: 

Add all of the ingredients to a food processor, except the chocolate chips, and blend. Scrape down the sides with a spatula and blend again for about 30 seconds. 

Add the chocolate chips and pulse until the chocolate is combined to your preference. 

Form the mixture into 20-24 balls or bars. Freeze or store for up to two weeks.

Classic Hummus (serves 6-8; serving size 2 T.): 

Ingredients: 

1 ½ cups Chickpeas, cooked, drained and rinsed

½ cup Lemon juice, fresh 

2 T. Tahini 

5 each Garlic cloves 

⅓ cup Olive oil 

To taste Salt 

Directions: 

Add chickpeas, lemon juice, tahini and garlic cloves to a food processor. Blend all ingredients until smooth. Scrape down the sides with a spatula. Pour in the oil and food process until well blended. Adjust hummus flavor with salt, additional lemon juice and any other spices or seasonings of your choice. Keep in a sealed container in the fridge for up to seven days.

Tip: Use as a spread on a sandwich or burger bun. Makes for a great dip with crackers or vegetables and can be mixed 50/50 with mayonnaise to prepare a chicken salad. This recipe can be used as the base for other hummus renditions – sweet potato, roasted red pepper, garlic, etc.  

Chocolate Hummus (serves 6-8; serving size 2 T.): 

Ingredients: 

1 ½ cups Chickpeas, cooked, drained and rinsed

⅓ cup Tahini or Nut butter of choice 

⅓ cup Unsweetened cocoa powder 

⅓ cup Maple syrup

¼ cup Milk of choice 

1 tsp Vanilla extract 

½ tsp Salt 

Directions: 

Add all hummus ingredients to a food processor until smooth, adding more milk if necessary to thin, to make it into a nice dip that is the consistency of frosting. 

Tip: Use it as a dip with apples or pretzels. Can be used as a spread on your favorite toasted bread and top with sliced banana!  

Brands and Grocery Store Item

Breads

• Toufayan Bakeries (sprouted pitas or wraps)
• Ezekiel bread (frozen section)
• Aldi’s Simply Nature Graintastic or Seedtastic
• Make bread at home! Sourdough and 100% whole wheat bread.
• 100% Whole Grain Breads/English Muffins 

Yogurts, Kefirs, and Milks

• Siggi’s Icelandic style yogurt or Kefir (lower added sugar).
• Fage Total (plain)
• Organic Valley regular or Greek
• Two Good Greek Yogurt 
• Kite Hill (non-dairy yogurt)
• Lifeway Kefir (whole or low fat, plain)
• Fairlife Milk
• Organic Valley Milks

Cheeses and Butters

• Good Culture Cottage Cheese
• Horizon Cheeses (organic if desired)
• Athenos Feta Cheese (block & crumbled)
• Kerrygold 
• Tillamook 
• BelGioioso 
• Sargento String Cheese
• 4th & Heart Ghee

Soups

• Pacific Foods
• Wolfgang Puck
• Annie’s
• Amy’s kitchen

Energy Bars

• RXBar (GF) 
• Orgain Protein Snack Bar (GF) 
• Larabars (GF)
• GoMacro (GF) 
• Aldi’s Elevation Pure and Simple Bars 
• Picky Bars (website or Amazon) (GF) 
• Perfect Bar (GF)

Dressings, Oils, and Vinegars

• Bragg’s Apple Cider Vinegar
• Bragg’s Liquid Aminos (soy sauce type product)
• Spectrum Olive Oil
• California Olive Ranch Extra Virgin Olive Oil
• Primal Kitchen – dressings, oils, condiments, etc. 
• Nutiva Unrefined Coconut Oil
• TESSEMAE Dressings & Condiments
• Newman’s Own Dressings
• Marzetti Simply Dressed Salad Dressings
• Stonewall Kitchen Pesto
• Simply Heinz
• Stubb’s Barbecue Sauce

Cereals, Granolas, and Oats

• Quaker Oats
• Bob’s Red Mill Whole Oats or Steel Cut Oats
• Qi’a Superseeds and Grains Oatmeal (GF)
• Purely Elizabeth Granola (GF)
• Safe and Fair Granola (GF)
• Bakery on Main cereal or granola (GF)
• Cascadian Farms 
• Post Grape-nuts
• Post Shredded Wheat

Spreads

• Smuckers Natural
• MaraNatha
• Justin’s Peanut Butter or Almond Butter 
• Aldi’s Simply Nature Peanut Butter
• Woodstock Mayonnaise 
• Just Mayo
• Primal Kitchen Avocado Oil Mayonnaise 
• Wholly Guacamole 

Pasta Sauces

• Newman’s Own
• GreenWise Publix
• Cucina Antica
• RAO’s 
• Aldi’s Simply Nature

Grains, Rice, and Pastas: Check for total fiber content and 100% whole grain 

• Near East (plain varieties) 
• Rice Select Organic Brown Rice
• Lundberg brown basmati or most varieties
• Seeds of Change
• Ancient Harvest
• 365 Whole Foods
• Banza pasta (GF, chickpea pasta) 

Deli Meat: Check for lowest added salt + nitrite free. 

• Al Fresco
• Boar’s Head

Canned Meat and Tuna:

• Safe Catch (tuna, salmon) 
• Wild Planet (tuna, chicken breast, salmon)

Beverages: Aim for as little added sugar as possible, 0 is ideal. 

• Waterloo
• Voss sparkling
• Perrier
• Spindrift (Trader Joe’s)
• Mountain Valley
• Poland Spring
• Synergy Kombucha
• KeVita (verified non-alcoholic) 
• Numi Teas
• Traditional Medicinals 

Snack Items:

• 100% beef or turkey jerky sticks 
• Epic bites/bars (turkey, beef or salmon)
• From the Ground Up crackers
• Mary’s Gone Crackers
• Rhythm fruit and veggie chips
• Bare fruit and veggie chips/crisps
• Stacy’s Pita Chips
• Planter’s Nutrition single serve bags
• Justin’s nut butters single serve packets
• BIENA chickpea snacks

Frozen Foods:

Meals: Check for <600 mg sodium per unit.

• Sweet Earth frozen meals and sides
• Healthy Choice Power Bowls
• Amy’s Kitchen
• Evol
• Aldi’s Whole and Simple

Entrees:

• Dr. Praeger’s veggie burgers
• Aldi’s Earth Grown veggie burgers
• Applegate (breakfast chicken sausage, breakfast sausage patties, turkey burgers)
• Kodiak Power Waffles

Sides and Snacks:

• Dr. Praeger’s
• Garden Lites Veggies Made Great
• Strong Roots
• Alexia (sweet potato fries, oven reds, Yukon gold)

Fruits and Vegetables:

• Green Giant – frozen vegetables (plain)
• Aldi’s Simply Nature