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CLEAN EATING CLEANSE PROGRAM 1 NUTS & SEEDS Almonds Cashews Whole pecans (not many) – maybe ½ C Sesame seeds Pumpkin seeds (great for adding in salads) Sunflower seeds (great for adding in salads) Brazil nuts (optional, can sub with cashews) Flaked coconut (optional and only in 1 snack suggestion) Hemp seeds (optional but good on salads and in smoothies) Chia seeds Raisins, dates or currants (or other dried fruit you may want to add in your breakfast or salads) NOTE: You do not need to buy a lot of any of these items, because they can be expensive. Start with a bit of each. (Organic is best but that is not always possible) Store in the freezer to keep them fresh. Take out before use. FRUIT Lemons Limes (about 2) Oranges Grapefruits Berries (frozen or fresh) Frozen fruit for smoothies Best fruit for green smoothies: mango, pineapple, peaches, bananas, apples, pears I often buy a bag of mixed fruit (often includes a few strawberries) Berries will turn the smoothies brown but of course feel free to add them if you wish. Any other fruit you like to eat for breakfast or for a snack

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Page 1: NUTS & SEEDS - Diana Marchanddianamarchand.com/wp-content/uploads/2015/12/Shopping...NUTS & SEEDS Almonds Cashews Whole pecans (not many) – maybe ½ C Sesame seeds Pumpkin seeds

CLEAN EATING CLEANSE PROGRAM 1

NUTS & SEEDS AlmondsCashewsWholepecans(notmany)–maybe½CSesameseedsPumpkinseeds(greatforaddinginsalads)Sunflowerseeds(greatforaddinginsalads)Brazilnuts(optional,cansubwithcashews)Flakedcoconut(optionalandonlyin1snacksuggestion)Hempseeds(optionalbutgoodonsaladsandinsmoothies)ChiaseedsRaisins,datesorcurrants(orotherdriedfruityoumaywanttoaddinyourbreakfastorsalads)NOTE:Youdonotneedtobuyalotofanyoftheseitems,becausetheycanbeexpensive.Startwithabitofeach.(Organicisbestbutthatisnotalwayspossible)Storeinthefreezertokeepthemfresh.Takeoutbeforeuse.FRUIT LemonsLimes(about2)OrangesGrapefruitsBerries(frozenorfresh)Frozenfruitforsmoothies Bestfruitforgreensmoothies:mango,pineapple,peaches,bananas,apples,pears Ioftenbuyabagofmixedfruit(oftenincludesafewstrawberries)

Berrieswillturnthesmoothiesbrownbutofcoursefeelfreetoaddthemifyouwish.Anyotherfruityouliketoeatforbreakfastorforasnack

Page 2: NUTS & SEEDS - Diana Marchanddianamarchand.com/wp-content/uploads/2015/12/Shopping...NUTS & SEEDS Almonds Cashews Whole pecans (not many) – maybe ½ C Sesame seeds Pumpkin seeds

2 CLEAN EATING CLEANSE PROGRAM

GREENS Forsmoothiesthebestgreenstouseare:Kale,romainelettuce,spinach,Swisschard (Buyingacontainerofmixedgreenfromgrocerystoreisgreattoo)Forsaladsincludeanyofthegreensaboveaswellasleaflettuce,mizuno,arugula,mustardgreens,sprouts,micro-greens,radicchio,etc.(Donotbuytoomuchatonce,youwillhavetobuyyourgreensthroughouttheprogramsotheydonotgobad)

VEGETABLES GarlicGingerrootParsleyCilantro(fortheguacamolesalsa)BroccoliCauliflowerAvocadosFrozengreenpeasCarrotsCabbage(anykindyouwishoramix)CucumbersGreenonions(and/oranyonionyouliketouse)Celery(organicisbestforthisifyoucan)Bellpeppers(nogreenones)Portobellomushroom(s)Tomatoes(Ilikeusinggrapeorcherrytomatoesforsalads)Zucchini(for1saladorsubwithanotherveggiebutalsocanusethroughoutprogramcookedorraw)Youcaneatveggiesthroughouttheprogramhotorcoldandifyoufeelyouneedmorefoodinameal–thensautéorsteamsomeveggiesandhavethoseontheside.OTHER ITEMS QuinoaMuesli(orslowcookingoats,amixtureofflakes,etc)Ricenoodles(vermicelli)AppleCiderVinegar(abrandwith“TheMother”init)Ricecakes(optional)Mary’sFlaxCrackers(optionalbutgreatforsnackinganddips)Whitebeans(organic)Blackbeans(organic)Chickpeas(organic)1-2cansofartichokes(packedinwater) continuedonnextpage…

Page 3: NUTS & SEEDS - Diana Marchanddianamarchand.com/wp-content/uploads/2015/12/Shopping...NUTS & SEEDS Almonds Cashews Whole pecans (not many) – maybe ½ C Sesame seeds Pumpkin seeds

CLEAN EATING CLEANSE PROGRAM 3

Other items continued… CoconutmilkSesameOil(forthenoodlesoupbutyoucanleavethisout)Tahini(sesameseedbutter)Cacaopowder(rawchocolate)ororganiccocoapowder(optional)Coconutoil(virginorextravirgin)NutritionalYeast(RedStarBrandisagoodbrand)

Youcanbuynutritionalyeastinbulkatahealthfoodstoreandsometimesinapackageorspicebottleatagrocerystore(cheaperinbulk).

Braggsliquidaminos(likesoysauce)orTamariorCoconutaminos(non-soy)ExtravirginoliveoilSweetenerssuchas(pick1or2):maplesyrup,agave,unpasteurizedhoney

Stevia–youcanbuyabitofthistouseinteaandcoffee(Iaddamixofhoneyandsteviatomytea)

SPICES CinnamonCuminTurmericHimalayansalt,seasaltorCelticsaltPepperChilipowderItalianspiceblendPaprikaGarlicpowderOnionpowderDill(eitherfreshordried–usedinHerbDip)Basil(eitherfreshordried)NOTE:Lookatrecipesfirstandnotetheingredientsyouwillneedforthe1stfewdaysandbuythose.Youdonotneedtobuyeverythingatonceassomeofthefreshingredientswillgobad.Youwillprobablyneedtogoshoppingafewtimesthroughouttheprogramforthefreshgreensandveggies.


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