Shopping List

Chick Pea and Kale Stew

2 TBSP olive oil

1 onion, diced

3 cloves garlic

4 carrots, peeled and diced

1 tsp celery seeds

coarse salt and freshly ground pepper

2 cups peeled and cored tomatoes

1/2 pound small red potatoes, scrubbed and diced

1 15 oz can chick peas

1 bunch kale, stems removed, cleaned and torn into small pieces

Heat the oil in a large pot over medium heat and add the onion, carrots, and celery seed.  When veggies are soft, add the garlic and salt and pepper.  Cook for one minute.  Increase the heat and add the tomatoes and their juice.  Cook for 3 minutes.  Add 7 cups water, potatoes and beans and bring to a boil.  Reduce the heat and simmer for 10 minutes, or until the potatoes are tender.  Stir in the kale.  Cook, covered, for 2 minutes.  Season with salt and pepper.  Perfect fall meal.  Serve with homemade cornbread muffins or rolls.

Some of you have asked for a shopping list in order to learn how to buy the ingredients for cooking and eating healthier.  Here is a quick list, a little lengthy, but will get you started.  During subsequent shopping trips, try only to buy food on the outer isles, which indicate "fresh".  Farm markets and farm sales are a great way to buy produce and know that the food on your table does not have a long shelf life.

Shopping List!

Bulk (Always have around):

 1. Rolled Old Fashioned oats

 2. Wheat germ

 3.  Sliced almonds, walnuts, sunflower seeds, pine nuts and pecans

 4. Brown Sugar, Honey, Agave nectar

 5. Quinoa

 6. Lentils, Chick peas, black, kidney, and cannellini beans

 7.  Whole grain rice, spaghetti, and noodles

 8.  Vanilla

 9.  Red wine, rice and cider vinegar

10. Peanut Butter

11. Canned coconut milk

12.  Sesame, Olive, and coconut oil

13. Whole grain mustard

14. Vegetable Stock

15. Soy/Tamari Sauce

16. Tahini

17. Polenta

18. Red and Green Curry jars

19. Artichoke Hearts

20. Nutritional Yeast

21. Bulgar Wheat

22. Fresh bread

HERBS: Fresh, if possible

1.Thyme

2. Basil

3. Parsley

4. Bay Leaves

5. Pepper corns

6.  Sea Salt

7.  Cumin Seeds

8. Celery Seeds

9. Dried Mustard

ALL the time Vegetables and Fruit:

1. Bananas

2. Ginger

3. Kale/Spinach/Escarole

4. Carrots

5. Romaine Lettuce

6. Sweet and Red Potatoes

7. Onions

8. Garlic

9. Celery

10. Scallions

11. Green beans

12. Oranges, Lemons, and Limes (ALWAYS lemons)

13. Tomatoes

14. Fennel bulb

15. Red Peppers

16.  Cauliflower and Broccoli

Seasonal Vegetables and Fruit:

1. Squash

2. Pumpkin

3. Apples

4. Tomatoes

5. Eggplant

6. Kale

7. Zucchini

Cold and Freezer:

1. Soy Milk, Rice Milk, or Coconut Milk

2. Frozen blueberries

3.  Organic frozen 100% fruit juices

4.  Optional Allowance- goat cheese and parmesan cheese

Now go shopping.   Smile at everyone who looks at you and enjoy your day!