SHOPPING LIST: (items in red are items needed)

SMITH'S:

Non-perishable:

AISLE 2: capers, Private Selection $2.99/3.5 oz

AISLE 3: organic whole wheat spaghetti, Simple Truth, $1.59/16 oz, 1/2 package per night x 3.5 = 1.75 packages, 1 package needed

AISLE 3: Organic whole wheat spirals, Simple Truth, $1.59/16 oz, Good Earth has Jovial brand Einkorn (never hybridized) fusilli organic wheat pasta on sale for $3.?? sometimes and Sprouts has it for $5.79 for 12 oz. (1 c per week, 1 box needed).  Ask if it is whole grain.

AISLE 4: vegetable broth for soup, 1 quart per day x 3.5 = 3.5 quarts

AISLE 5: chia seeds, Simple Truth $4.79/12 oz $0.40/oz $6.40/lb

AISLE 5: molasses, Grandma's $4.49/12 oz $0.37/oz, (7 tsp, 0 bottles needed)

AISLE 5: celery seed, Kroger $3.49/1.87 oz

AISLE 5: dry mustard spice, Kroger $2.79/1.55 oz

AISLE 6: old fashioned oats, Kroger 42 oz/$4.49 $0.11/oz, Sprouts organic Bob's Red Mill, $5.99/32 oz ($3/lb), Smith's organic old-fashioned oats, Nature's Path, $5.99/18 oz) 1 c x 3.5 = 3.5 c raw, 2 c needed

AISLE 6: Whole wheat pancake mix, Krusteaz Buttermilk Protein $4.59/20 oz (Lehi Roller Mills has oats in it) 

AISLE 7: Utah raw honey, Local Hive $7.99/16 oz (3.5 Tbs, 1 bottles needed)

AISLE 7: Simple Truth Crunchy Almond Butter $7.00/16 oz ($0.44/oz)

AISLE 13: raw cashews, Simple Truth $9.99/13 oz ($0.77/oz)

AISLE 13: raw pumpkin seeds, Kind $5.99/8 oz ($0.75/oz)

Produce Section:

TABLE 4: potatoes, organic russet, Smith's Simple Truth 3 lbs/$3.49, Provo Walmart Marketside 3 lbs/$3.84, 1 breakfast + 2 french fries = 3.5, 3 needed

garlic (A single head typically has 11) (2/week for noodle soup, 0 cloves needed) 

organic apple, Smith's $1.99/lb Simple Truth 2 lb bag/$3.99, (3 x 3.5 =10.5, 7.5 needed)

celery Smith's sleeved $1.99, Rancho Markets $2.99/stalk, (3.5 ribs for noodle soup + 3.5 ribs for salad = 7 ribs or 1 stalks, 0 ribs or 0 stalks needed) (a single stalk typically has 7-9 ribs)

organic kale, Smith's $2.49/lb lose (website lists per pound but in store listed as each and they are half a pound, but male manager told me to ask at checkout for them to adjust the price to honor the price on the website and that the produce dept has the ability to change the prices with manager approval to make them match the online prices), (not baby kale, it is too expensive)

lemon for salmon

spinach

cucumbers, $0.79/each

cherry tomatoes 

mushrooms

MEAT:

salmon

DAIRY:

oat milk, Califia (1 c smoothie + 1 c T drink + 1 c w/ oatmeal = 3 c x 3.5 = 10.5 c, 10 c needed, 6 cups per bottle, 2 bottles needed)

coconut milk, Califia $6.99

Frozen:

frozen peas (0.5 c for salad x 3.5 = 1.75 + 0.9 c for noodle soup + 1.5 c for boiled veggies= 4.15 c, 3.15 c needed)

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RANCHO MARKETS: (weekly flyer)

watermelon, Rancho Markets Personal "dulcinea" $3.99/6 lbs $0.50/lb through 7/13, Smith's large watermelon $8.99, Smith's Mini $4.29, (1.75 days x 3 servings x 1/2c. servings/pieces = 6, 0 melons needed).  

pineapple Rancho Market $0.50/lb til 2/16, normally $0.99/lb, Smith's $2.79

oranges, Rancho Markets $0.25/lb through 2/20, Smith's $1.49/lb, 3 x 3.5 = 10.5, 10.5 needed 

cucumber, Rancho Markets $0.59/ea Smith's $0.79/ea  (1/2 per day x 3.5 = 1.75, 0.75 needed) 

banana, Rancho Markets $0.50/lb, Winco $0.50/lb, Smith's $0.55/lb (1 pre-workout + 1 breakfast = 2 x 3.5 = 7, 7 needed) 

corn on the cob 4/day x 3.5 = 14 needed, (summer and fall get at Rancho Market $0.79/lb) (winter and spring get at Smith's)

broccoli, Winco $1.98/lb, Smith's $2.19/lb, Rancho Markets $2.79/lb (on sale $1.99 through 7/13)

avocados, 1 per day x 3.5 = 3.5, 2.5 needed, Rancho Markets $1.67/extra large through 7/13, Smith's medium $1, large $2.50

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GREAT HARVEST:

100% whole wheat bread, Great Harvest 1 loaf= 2 lbs = $6.79 ($3.39/lb), (4 breakfast x 2 days = 8 pieces + 4 sandwiches= 12 slices, 8 slices needed) Wednesdays they sell whole wheat sour dough bread

PROVO NEIGHBORHOOD MARKET WALMART:

cinnamon, Walmart Great Value 2.5 oz/$1.32 $0.52/oz Aisle A9, Bosch Kitchen Center 1 lb 2 oz $10.65 ($0.59/oz = $9.47/lb).  See price at Sam's Club, Smith's Smart Way $1.25/1.94 oz $0.64/oz, Costco $1.03/oz

AISLE B23: uncoated paper plates for microwave, Walmart $11.27/300 ($3.76/100), Smith's $4.49/100 ct ($0.04 ea),

AISLE B23: ziplock sandwich bags for freezing meat & Stephen's lunches, Walmart $5.78/300 ($0.0193 each), Kroger $6.49/280 ct ($0.023 ea),

SPROUTS:

sesame seeds, Sprouts bulk $4.99/lb on sale (normally $5.99/lb), Walmart $0.96/oz $15/lb, Smith's $23/lb (website lists it lower per oz but it is wrong), 3.5 tsp needed

Toothpaste, hydroxyapatite for Tyler & Stephen, not mint

COSTCO:

frozen blueberries

extra virgin olive oil

WINCO OREM:

canned diced tomatoes, Winco $0.88/14.5 oz, Smith's Aisle 4: Kroger $1/14.5 oz ($0.07/oz)

avocado, Winco $0.48/ea medium, Rancho Markets $1.50/jumbo Mexican on sale through 3/1/26, Smith's medium $0.89 ea, Smith's large $0.99 ea, (0.5/salad x 3.5 = 1.75 + 0.5 sub sandwiches + 0.5 cafe rio salads + 0.5 Chilis fajitas, 2.75 needed)

yellow large onion, Winco $0.68/lb, Smith's $0.79/lb (0.9 pasta fresca + 0.9 noodle soup= 1.8, 0 needed) 

walnuts, $5.28/lb

chia seeds $3.58/lb

flax seeds, ground, Winco $2.14/lb bulk bin, Smith's AISLE 5: Bob's Red Mill, $4.99/16 oz $0.31/oz

red bell pepper, Winco $0.98 medium, Smith's $1.59 large ($0.18/oz if it is 9 oz, or $2.83/lb) (a large bell pepper typically weighs 5-9 oz) (1/4 x 3.5 = 0.9, 0.8 needed) 

GOOD EARTH:

Toothpaste, hydroxyapetite for Tyler, not mint

Coconut milk, Califia organic $10.29/48 oz

MACEY'S: 

OREM WALMART: 

SMITH'S SPRINGVILLE:

AMAZON:

black pepper, ground, Fresh Finest 5 lb/$45.99 $0.57/oz

iodized sea salt for oatmeal, noodle soup, lentil soup, ranch dressing (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping).   

SMITH'S OREM:

NON-FOOD:

eye makeup remover

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Meal Plan (feeds 2.5 adults): <$3/lb for grains & produce, $4/lb dried legumes, <$5/lb animal products, $8/lb ($0.50/oz) nuts/seeds, $9/gallon ($0.07/fl oz) drinks (128 fl oz in 1 gallon), <$10/lb toppings/spices/ingredients that only use a small amount of, $40/gallon ($0.31/fl oz) oil, no pork (mRNA vaccines), Low Acrylamide, No Dirty Dozen Pesticides, low in refined sugars (not first ingredient listed), free-range animal products. 

Natural remedies for allergies:

Plant based mostly vegan diet

70-80% of the immune cells are in the gut.

7 remedies:

1. Whole foods (aside from coconut milk) and small amount of organic free-range meat, no processed foods, 90% produce 

2. Lots of Raw foods, fermented foods, greens.  Cooking destroys enzymes and probiotics.

3. No processed sugar, only honey.  

4. No dairy, milk, cheese, butter which cause congestion.  Use alternatives like coconut milk, flax, avocado.

5. No wheat except einkorn flour which is unhybridized has much less gluten. Modern wheat glues up the digestive system.

6. No chocolate, eat mushrooms and herbs for energy 

7. No stress, spend as much time in nature as possible.  Don’t over work or over-commit.  Keep life minimal, get lots of rest and spend as much time in nature as possible.

Natural cold remedies:

Vitamin C: red pepper, kale, golden kiwi

Vitamin D: Mushrooms

Zinc: pumpkin or sesame seeds

Selenium: Brazil nuts

Quercitin: Capers

Top mood-boosting foods:

Leafy greens (folate/vitamin B9), salmon & walnuts (omega-3 fatty acids), berries (antioxidants), brazil nuts (selenium), pumpkin seeds & almonds (magnesium), whole grains (triggers serotonin release & provides steady energy).

8 am Breakfast:

1 cup old fashioned oats, cooked (yields 2 c cooked) (x 3.5 = 3.5 c raw)

1/8 tsp iodized sea salt (Amazon & Walmart.com sell Pacific Pelican Himalayan 2 lbs, $20 with free prime membership shipping).  Iodine deficiency is linked to Hashimotos.  Plant sources include sea vegetables like kelp but they are not very yummy and kids won't eat it and it doesn't go with my meals)

1/8 tsp cinnamon

1 tsp flax seed (fat)

1 tsp roasted salted pumpkin seeds (zinc)

1 tsp sesame seeds (zinc)

1 tsp raw local honey (helps with allergies and coughs) (x 2 x 3.5 =7 tsp, 0 bottles needed)

1/2 c coconut milk (x 3 x 3.5 = 5.25 c)

1/4 banana x 3.5 = 0.9

oat milk

almonds (mood-boosting magnesium)

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toast made from Great Harvest bread, (whole wheat flour, honey, yeast, salt), honey on top

S: hashbrowns or pancakes

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10 am Snack: 

yellow kiwi

nuts (all kinds)

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12:00 pm Lunch:

raw carrots

noodle soup with spiral Einkorn noodles, onions, garlic, carrots, celery, veggie broth, salt, pepper, peas

Salad: spinach, olives, avocados, cucumbers, red peppers, cherry tomatoes, peas, capers

2:00 pm Afternoon Snack:

1 organic apple, medium (x 3 x 3.5 = 10.5)

nuts, raw, soaked

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4:30 pm Post-Workout Snack:

1/4 c. nuts, raw, soaked (x 3 x 3.5 = 10.5 c)

fruit

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5:30 pm: Dinner:

Green Smoothie:

2 oz coconut milk

1/2 avocado

1 c pineapple frozen

1/4 c organic kale

2 Tbs raw local honey

1/2 Tbs ground flax seeds

1/2 c ice

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Dinner:

Boil all together then strain: Corn on the cob, steamed carrots, broccoli, peas

french fries baked with no oil https://shungrill.com/article/how-to-bake-potato-fries-without-oil-and-parchment-paper

Salad: spinach, olives, avocados, cucumbers, red peppers, cherry tomatoes, peas, capers, vegan ranch dressing https://thevegan8.com/easy-vegan-ranch-dressing/#recipe (Mike & kids can have any dressing of their choice), 

Spaghetti, Einkorn whole wheat noodles, tomato sauce, mushrooms, garlic, salt, onions

salmon with lemon once a week on Sundays or special occasions

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7:00 pm Evening Snack:

1/4 c raw pistachios ( x 3.5 = 0.9 c)

1/2 c watermelon, organic peaches, pineapple, or other fruit that is <$3/lb in season (x 4 x 7 = 14)

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2025 Dirty Dozen list

1. Spinach, 2. Strawberries, 3. Kale, collard, and mustard greens, 4. Grapes, 5. Peaches, 6. Cherries, 7. Nectarines, 8. Pears, 9. Apples, 10. Blackberries (new), 11. Blueberries, 12. Potatoes (new). 

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*It is healthier to eat seeds and nuts that have been soaked, sprouted, or lightly cooked/roasted as this reduces phytic acid and other enzyme inhibitors, improving mineral absorption and digestibility.  Phytic acid binds minerals (iron, zinc, calcium, magnesium) making them harder to absorb.  Enzyme inhibitors can block digestive enzymes, slowing digestion and potentially causing stomach upset.  Until we are better able to find the time/money to buy them from Wildly Organic or soak and dehydrate them ourselves, buy them roasted.

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Vegan noodle soup: 

Bring to boil 4 cups of veggie broth

Add 1/4 yellow onion, finely chopped

1 rib celery, finely chopped

1 c carrots (pre-sliced)

2 cloves garlic, finely chopped

1/8 tsp pepper

1 c whole wheat spiral noodles.  1  x 16 oz pkg = 8 servings x 3/4 c = 6 c

Set timer for 10 min

When timer rings, add 1/2 c frozen peas & 3/4 tsp iodized Himalayan salt

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RANCH DRESSING

• 1/2 cup (80g) raw, unsalted cashews (OR for NUT-FREE, use 70g raw unsalted sunflower kernels. Keep in mind the sunflower has a stronger taste!)

• 3/4-1 cup low fat canned coconut milk (if you are allergic to coconut as well, then you can sub with soy milk)

• 1 1/2 tablespoons apple cider vinegar

• 1 teaspoon onion powder

• 1/2 to 1 teaspoon garlic powder (depending on how strong you like it)

• 1/8-1/4 teaspoon celery seed

• 1/2 teaspoon dried dill (plus extra for garnish)

• 1/4 teaspoon dry mustard spice

• 3/4 teaspoon fine sea salt

• I use this scale.

NOTE

• This dressing is delicious right away, but I recommend making it the day before you want to eat it, as It will thicken much more overnight in the fridge. It will taste so much like traditional this way. If making it with the sunflower seeds, remember they have a stronger taste than cashews do, so keep that in mind.

Instructions

1. This recipe works well to prepare early in the day or the day before, so everything is chilled well and the dressing has thickened, upon serving. If you do not have a high-powered blender, then you must soak the cashews for 8 hours or overnight, then drain and proceed. Otherwise, your dressing will be gritty.

2. Meanwhile, prepare the dressing. Add all of the ingredients to a high powered blender, such as a Vitamix, starting out with JUST 3/4 cup milk process until very smooth and creamy on high. If using canned coconut milk, make sure you have shaken the can really well first. Scrape the sides a couple of times and blend again for a good couple of minutes so it gets really smooth and thickens. The dressing will be fairly thin, but will thicken well in the fridge. Add more milk if you want it thinner.

3. Pour into a container and chill in the fridge for an hour or two to marinate, so it gets cold and thickens further. The flavor really is best after it chills and marinates (even better overnight!).