cool and useful ingredient list

Hello all! Happy Monday evening to you!

As I sit here, I am contemplating a list of “cool and useful ingredients“.  I don’t know how cool they’ll be, but they’re certainly useful (at least to me!).  The following ingredients should be mostly inexpensive and versatile.  I will mark more expensive items with a *$*.  Of course, expense is relative and individual…in other words, something I may think that is expensive may or may not be to you.  I do know that many of you are on budgets (as I am myself), so I try to keep the costs down.  So here is the list…I will add to it I’m sure in the coming days!

Dry Goods

  • oatmeal – real oatmeal, can be like Quaker, or steel-cut oats, or oat groats (the most nutritious).  Groats are the whole oat, and they’re not steamed and flattened like instant oatmeal.
  • whole wheat flour – for bread baking, general cooking
  • Bob’s Red Mill 7 Grain Pancake and Waffle Mix $
  • dried beans – black beans, chick peas (for making hummus), red beans…all really inexpensive.  Don’t buy them in the cans, there are often excess sodium as well as preservatives in them.
  • brown rice – very inexpensive
  • whole wheat cous-cous – great for making Greek salads with
  • wheat berries – are the whole wheat kernel.  A very nutritious grain – protein, carbs, and fiber are all incorporated.
  • preservative free soft whole grain tortilla wraps
  • unsweetened coconut – for oatmeal, toppings and making coconut butter
  • protein powder – clean, your choice of brand/flavor.
  • tea bags (I LOVE Starbucks Tazo Green Tea)
  • unsweetened cocoa powder
  • whole wheat bread crumbs

Sugar/Natural Sweeteners

  • sucanat
  • pure maple syrup
  • agave nectar
  • Truvia, Stevia or Xylitol

Nuts/Nut Butters/Coconut Butter/Dried Fruits

  • raw almonds (unroasted, unsalted)
  • raisins
  • unsulphured, unsweetened cranberries
  • raw almonds (unroasted, unsalted)
  • natural nut butters (unroasted, no added ingredients)
  • sunflower seeds, poppy seeds
  • dates

Fruits and Veggies

ALL!  No one ever got fat or unhealthy from eating too many fruits and veggies 😉 Veggies can be frozen or fresh…it’s cheaper to buy in season when buying fresh!  I am particularly a fan of the following:

  • carrots
  • green beans
  • broccoli
  • cauliflower
  • brussel sprouts
  • yellow squash
  • apples
  • bananas
  • onions
  • garlic
  • tomatoes
  • peppers
  • mushrooms
  • sweet potatoes
  • pineapple
  • edamame

Refrigerated items:

  • Polaner All Fruit – only fruit and fruit juices, clean
  • skim milk
  • goat cheese
  • low fat feta cheese
  • low sodium, low fat cottage cheese
  • low fat havarti cheese
  • buy bricks of cheese instead of shredded and shred them yourself, the shredded cheese contains a preservative/anti-caking or anti-mold agent.
  • Yogurt – greek or regular – it’s best to buy plain and add your own fruit, you can control what is in it that way.
  • hummus (it’s just as easy to make homemade, though! Trust me!!)
  • real parmesan cheese $


  • chicken breast
  • turkey breast
  • pork loin
  • ground turkey
  • extra-lean ground beef
  • ground bison $


  • olive oil
  • canola oil
  • coconut oil
  • coconut butter $ (you can make this at home with a food processor with only the cost of unsweetened coconut)
  • balsamic vinegar
  • apple cider vinegar
  • any and all spices that don’t have additives such as MSG or preservatives.  Besides “normal” spices (basil, oregano, onion powder, etc.  I enjoy the Mrs. Dash line.)
  • sea salt

Canned goods

  • corn (you can find canned corn with just salt and no preservatives)
  • diced tomatoes
  • tomato sauce
  • broths and/or stock

I think that this list encompasses a good amount of the items that I have on hand at any given time (I have the majority of these items on hand right now!!)  Believe me, if you are just starting out with clean eating, that it takes a while to build a staple of foods, and can be costly at first if you are not careful.  However, after the staples are bought, the most I spend is on fruits/veggies and meats now.

Hope this list helps.  It’s what you do with the food that’s the important part!

Have a great night.  Contact me with any questions!!!

Jessica xoxo


2 Responses to cool and useful ingredient list

  1. Thanks for the lists!! I love making them before I go shopping but never seem to stick to them 🙂 Have a great day!! xoxox

  2. Lauren says:

    Thanks, Jess! ❤

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