RLM Institute Jumpstart Approved Shopping List

Tip for making a shopping list from recipes: __Jarred roasted red peppers Staples like onion and garlic you use in most meals. __Sun-dried tomatoes (avoid added oil; the oil-free If you find that you need a vegetable item like a variety comes in packets) cauliflower or head of cabbage for a meal, try to think __Soups (canned, dried in tubs, prepared in aseptic of at least one other recipe you can use that packages) (look for no oil and low sodium) vegetable in, and shop for that recipe as well. Other shelf-stable goods: Produce Section: __Pasta (See back) __Leafy greens (bring home lots of these) __Grains such as brown rice and quinoa __Other produce (try anything & aim for variety) __Dried beans, lentils, and split peas __Vegetable stock in aseptic packages (look for no Produce that lasts a long time in the refrigerator and oil and low sodium) can be used in many recipes: __Cabbage Condiments: __Carrots __Ketchup __Mustard Produce that lasts a long time at room temperature __Relish and can be used in many recipes: __Salsa __Potatoes (store potatoes away from the light) __Soy sauce or Bragg’s Aminos (latter is gluten free) __Sweet potatoes __Vinegars, all kinds __Onions __Barbecue sauce __Garlic __Hot sauce __Hoisin sauce, curry paste, chutney, etc. Bakery: __Miso (sometimes packaged to be shelf stable and Look for items that are 100% or nearly whole grain found in Asian section and/or soup section) such as whole wheat pita & Wegmans Miche bread. See back for a list of 100% whole grain breads. Herbs and spices: small jars in baking aisle, or buy in bulk for better price and greater freshness/flavor Refrigerator case (regular store or health food section): Bulk: (most items in bulk can also be found __Whole soy products including tempeh (not tofu) prepackaged on the shelf: the product in the bulk __Miso (fermented soybean paste) (use sparingly) bins may be fresher and less expensive per unit) __Tortillas and other flatbreads __Grains __Some regular breads such as Ezekiel and __Oats (steel-cut and regular rolled oats) Alvarado St. (see list on other side) __Beans __Dried fruits Freezer case (regular store or health food section): __Frozen vegetables, especially peas, corn, and International/ethnic: spinach which compare well with fresh __Canned chipotle peppers in adobo __Frozen fruits especially berries __and much more! __Some breads such as Ezekiel and Alvarado St. Health food store or section: (e.g. Wegmans Canned and jarred goods: Nature’s Marketplace, Abundance. Lori’s or Hart’s) __Canned beans (see back) __Shelf-stable plant milks (in aseptic packages) __Canned vegetables (some are quite good, like (Westsoy Organic Unsweetened Plain Soymilk is canned corn) made from just soybeans and water) __Tomato products: tomatoes, sauce, and paste __Nutritional yeast (available in bulk, or in bag or jar __Canned artichokes (choose canned; the ones in on the shelf under Bob’s Red Mill, Bragg’s or Red the jar always have added oil) Star brands)♦︎

RLM Institute Approved Packaged Food Brands

BREAD NOTES • Dimpflmeier’s “100% Sauerteig” Rye Bread A square brown bread found, at Wegmans in • Dimpflmeier’s “100% Sauerteig” Rye Bread the packaged bread aisle (not the bakery). This with Flaxseeds bread is moist and delicious and makes good • Dimpflmeier’s “100% Sauerteig” Organic Spelt sandwiches. with Wild Rice Bread • Mestemacher breads Located in the international aisle in Wegmans, in the European section. • Ezekiel sprouted breads Located in the refrigerator or freezer case. The texture takes some getting used to; but it makes excellent toast. • Alvarado Street Bakery's sprouted whole wheat in the refrigerator or freezer case bread • Food for Life brand Brown Rice bread Gluten free. Quite tasty and makes good toast. • Dave’s Killer Bread, 21 Grain and Seeds Available at Costco and perhaps other places. • Wegmans Miche bread PASTA NOTES • Wegmans whole wheat pasta • Trader Joe’s whole wheat pasta • Bionaturae whole wheat pasta • Most whole wheat pasta Check labels for ingredients. • Tinyada brown rice pasta Gluten free • Trader Joe’s brown rice pasta • Most whole grain brown rice pasta Check labels for ingredients. CEREAL NOTES • Any plain oatmeal without any added Purchase steel cut oats or regular oats in ingredients. packages or in the bulk section. • Plain Shredded Wheat • Grape Nuts nuggets (not flakes) Contains a small amount of sweetener. PLANT MILKS NOTES • Westsoy brand Organic Unsweetened Plain Only contains soybeans and water. Read the soy milk label because the other varieties look similar and have added ingredients. • Any plant milk without oil or sugar Check labels for added ingredients. HUMMUS NOTES • Wild Garden (shelf stable jar or packets) • Wegmans Organic Original Hummus Square container with green lid. NUTRITIONAL YEAST NOTES • Bob’s Red Mill (in a bag) Reminder: ask your provider if you should avoid yeast if you have Crohn’s Disease. • Red Star (in a jar) • Bragg’s (in a jar) • Bulk Lori’s, Abundance, Tadco/Niblack (pre-bagged) CANNED BEANS NOTES • Eden BPA free lining but expensive • Any brand Check for sodium content & added ingredients.