SPRING GROCERY LIST
(March–June)
• Eat more foods that are Pungent (Spicy), Bitter, Astringent / Light, Dry, Warm: Such as flavorful steamed veggies, brothy soups, brown rice.
• Eat less foods that are Sweet, Sour, Salty / Heavy, Cold, Oily: Such as fried foods, ice cream, heavy dairy, breads.
• Curious about a food not on this list? Taste it. If it has 2 of the 3 spring tastes (pungent/spicy, bitter, astringent), it is balancing. Prepare it in a way that is light, dry and/or warm.
Choose Organic and non-GMO when possible.
Eat more of your favorite foods from this list.
*An asterisk means that this food is a Spring Superfood.
If you like it, eat more of it.
|
*Alfalfa Sprouts Artichokes *Asparagus *Bean Sprouts Beets *Bell Peppers *Bitter Melon Broccoli *Brussels Sprouts *Cabbage *Carrots *Cauliflower *Celery *Chicory |
*Chilies, dried Cilantro *Collard Greens *Corn *Dandelion *Endive Fennel *Garlic Ginger *Green Beans *Hot Peppers Jicama *Kale Leeks |
*Lettuce *Mushrooms *Mustard Greens *Onions *Parsley *Peas *Potatoes, baked *Radishes Seaweed Snow Peas *Spinach *Swiss Chard *Turnips Watercress |
Eat fruit separately from other foods.
|
Apples Blueberries *Dried Fruit (all) Grapefruit |
Lemons, Limes Papayas Pears Pomegranates (sour) |
Raspberries Strawberries All Berries |
Favor raw or vat-pasteurized.
|
Ghee (moderation) Low-fat yogurt |
(moderation) Rice/Soy milk |
*Goat milk |
|
Flax Hemp |
Coconut Oil |
Favor natural whole foods sweeteners, in moderation:
|
*Honey - Raw |
Maple Syrup |
Molasses |
|
Anise Asafoetida Basil Bay Leaf *Black Pepper Chamomile Caraway Cardamom *Cayenne Cinnamon *Clove |
Coriander Cumin Dill Fennel Fenugreek Garlic Ginger Horseradish Marjoram Mustard Nutmeg |
Oregano Peppermint Poppy Seeds Rosemary Saffron Sage Spearmint Thyme Turmeric |
|
Carob |
Pickles |
|
*All Sprouted Beans Adzuki Black Gram Garbanzo |
Fava *Kidney *Lentils *Lima |
*Mung Split Pea |
|
Chicken Duck (moderation) Eggs (moderation) Freshwater fish Lamb (moderation) |
Ocean fish (moderation) Turkey |
|
Filberts Pinons |
Pumpkin Sunflower |
|
Amaranth Barley Buckwheat |
Corn Millet Oats, dry |
Quinoa Rice, Brown, long grain Rye |
|
Alfalfa *Cardamom *Chicory *Cinnamon |
*Cloves *Dandelion *Ginger *Hibiscus |
*Orange Peel *Strawberry Leaf |
|
Black Tea (moderation) Coffee |
(moderation) Water (room temp. to hot) |
SUMMER GROCERY LIST
(July–October)
• Eat more foods that are Sweet, Bitter, Astringent / Cool, Heavy, Oily: Such as salads, smoothies, and fresh fruit.
• Eat less foods that are Pungent (Spicy), Sour, Salty / Hot, Light, Dry: Such as spicy foods, hot beverages.
• Curious about a food not on this list? Taste it. If it has 2 of the 3 summer tastes (sweet, bitter, astringent), it is balancing. Prepare it in a way that is cool, heavy and/or oily.
Choose Organic and non-GMO when possible.
Eat more of your favorite foods from this list.
*An asterisk means that this food is a Summer Superfood. If you like it, eat more of it.
|
Alfalfa Sprouts *Artichokes *Asparagus Avocados Bean Sprouts *Beet greens *Bell Peppers *Bitter Melon *Broccoli *Cabbage *Cauliflower *Celery Chicory *Cilantro Collard Greens |
Corn *Cucumbers *Dandelion Eggplant Endive *Fennel Green Beans *Jicama *Kale *Lettuce Mushrooms Mustard Greens *Okra Parsley Peas |
Pumpkin *Radishes (moderation) *Seaweed *Snow Peas Spinach (moderation) *Squash, Acorn Squash, Winter Sweet Potatoes Swiss Chard Tomatoes (sweet) Turnip Greens *Watercress *Zucchini |
Eat fruit separately from other foods.
|
*Apples *Apricots *Blueberries *Cantaloupe *Cherries (ripe) *Cranberries Dates Dried Fruit Figs *Grapes *Guavas |
*Mangoes *Melon (all) Nectarines Oranges (sweet) Papayas (small amounts) *Peaches (ripe and/or peeled) *Pears *Persimmons *Pineapple (sweet) *Plums (ripe) |
*Pomegranates (sour) *Raspberries *Strawberries Tangerines (sweet) |
|
Beef (moderation) Chicken Duck (moderation) |
Eggs (moderation) Freshwater Fish Lamb (moderation) |
Pork Shrimp (moderation) Turkey |
|
*Adzuki Bean Sprouts *Black Gram *Fava |
*Garbanzo Kidney Lentils Lima |
*Mung *Split Pea *Tofu |
|
Carob |
Mayonnaise |
|
Almond Avocado |
*Coconut Flax |
*Olive Ghee |
|
Anise Asafoetida *Chamomile |
*Coriander Cumin Fennel |
Peppermint Saffron Spearmint |
|
*Barley Oat |
*Rice Rye |
Wheat |
|
*Chicory *Dandelion |
*Hibiscus *Mint |
Water (room temp or cool)
Favor natural whole foods sweeteners, in moderation:
|
Maple Syrup (small amounts) |
Raw Sugar Rice Syrup |
|
Almonds *Coconut Flax |
Macadamias Pine Nuts *Pumpkin |
*Sunflower |
|
Favor raw and vat- pasteurized. Butter *Rice/Soy Milk |
Cheese (moderation) Cottage Cheese *Ghee |
Ice Cream *Milk |
WINTER GROCERY LIST
(November–February)
• Eat more foods that are Sweet, Sour, Salty / Heavy, Oily, Moist, Hot: Such as soups, stews, steamed veggies, and more fat and protein.
• Eat less foods that are Pungent (Spicy), Bitter, Astringent / Light, Cold, Dry: Such as salads, smoothies, cold foods and beverages, crackers, chips and salsa.
• Curious about a food not on this list? Taste it. If it has 2 of the 3 winter tastes (sweet, sour and salty), it is balancing. Prepare it in a way that is moist, oily, heavy and/or warm.
Choose Organic and non-GMO when possible.
Eat more of your favorite foods from this list.
*An asterisk means that this food is a Winter Superfood.
If you like it, eat more of it.
Cook all vegetables and add a healthy oil, such as ghee, and warming spices. Favor root vegetables:
|
Artichokes, hearts *Avocados *Beets *Brussels Sprouts *Carrots *Chilies Corn Fennel |
Eggplant, cooked *Garlic Ginger Hot Peppers Leeks Okra Onions Parsley |
Potatoes, mashed *Pumpkins Seaweed, cooked Squash, Acorn *Squash, Winter *Sweet Potatoes *Tomatoes Turnips |
Most (healthy) oils:
|
*Almond *Avocado *Canola *Coconut |
*Flax *Mustard *Olive *Peanut |
*Safflower *Sesame Sunflower |
Favor sweet, sour or heavy fruits. Eat fruit separately from other foods. Serve warm:
|
Apples, cooked Apricots *Bananas Blueberries Cantaloupe, with lemon Cherries Coconuts, ripe Cranberries, cooked *Dates *Figs *Grapefruit |
*Grapes Guava *Lemons *Limes *Mangoes Nectarines *Oranges *Papayas Peaches Pears, ripe *Persimmons |
Pineapples Plums Strawberries *Tangerines |
All meat, eggs and fish are good:
|
*Beef *Chicken *Crabs *Duck *Eggs |
*Fish, freshwater & ocean *Lamb *Lobster *Oysters *Pork |
*Shrimp *Turkey *Venison |
Most spices and herbs are good:
|
*Anise *Asafoetida *Basil Bay Leaf *Black Pepper Caraway *Cardamom Cayenne Chamomile *Cinnamon Clove |
Coriander *Cumin Dill *Fennel Fenugreek Garlic *Ginger Horseradish Marjoram Mustard Nutmeg |
Oregano Peppermint Poppy Seeds Rosemary *Saffron Sage Spearmint Tarragon Thyme *Turmeric |
Favor sweet, sour and salty tastes:
|
Carob Dulse Fermented foods |
Lemon or Lime Mayonnaise Pickles |
*Salt Vinegar |
Most nuts and seeds are good:
|
*Almonds *Brazil Nuts *Cashews *Pinons |
Coconuts *Filberts *Flax *Pistachios Sunflower |
Lotus Seed *Macadamias *Peanuts, raw *Walnuts |
All dairy is good, ideally at room temperature or warm (such as boiled milk). Favor raw or vat-pasteurized.
|
*Butter *Buttermilk *Cheese *Cottage cheese |
*Cream *Ghee *Kefir Milk, not cold |
Non-Dairy substitutes Sour Cream Yogurt |
Most natural whole foods sweeteners, in moderation:
|
Honey - Raw *Maple Syrup |
*Molasses Sugar, Raw |
*Rice Syrup |
|
Mung—split, yellow |
Tofu |
Favor warm-hot drinks that are low in caffeine and alcohol:
|
Alcohol (moderation) Black Tea (moderation) |
Coffee (moderation) Water (warm or hot) |
Choose warming and/or calming teas, such as:
|
*Cardamom *Chamomile |
*Cinnamon *Cloves |
*Ginger *Orange Peel |
Most grains are good. Best eaten warm, moist and with a healthy oil:
|
*Amaranth Buckwheat (moderation) Rye (moderation) *Wheat |
Millet (moderation) *Oats |
*Quinoa Rice |