FoodByMaria’s Grocery List


{everyday we eat to feed, or to fight disease}

Hey guys, so I have had a couple of requests from a few people asking me to talk about what I buy at the grocery store and market.  This post is going to seem long, but I swear this list is the simplest way for me to show all of you what I eat, and how I purposefully set up my grocery trips.

So the most important items for us to have on our grocery list are vegetables, and fruits. Obviously a lot of these veg and fruit might not be in season right now, but this will give you good idea of how I structure my eating regime, and more importantly how it keep me on track. So follow along and I hope you enjoy!


  • Carrots
  • Black Kale
  • Baby Spinach
  •  Spaghetti, Butternut and Acorn Squash
  • Sweet potato
  • White and Red onion
  • Garlic
  • Asparagus
  • Broccoli
  • Lemons and Limes
  • Bok Choy
  • Sue Choy
  • Courgette (Zucchini)
  • Celery
  • Beets
  • Radishes
  • Cucumber
  • Cabbage (red or green)
  • Avocados
  • Mushrooms
  • Basil
  • Cilantro
  • Mint
  • Parsley

So at this point you might be thinking to yourself “holy crap this girl buys quite a lot of veg”! But is your next thought “does she really buy all of this organic”? Around 85% of the time and I sure as heck try to more if I can- just remember that what I am spending now on organic food may be saving me a whole lot in medical bills.

So, if I’m not shopping at a market, or hidden gem searching at the local farm then of course I will go to a generic grocery store, which is when things can get tricky.  Do we really know that what we are buying is actually organic? Usually, yes but don’t fret, keep life simple and use these three tips to help make your life a bit easier.  First, the size of the produce, should an onion actually resemble a melon? Second, sometimes the coding of the product is a clear indicator, from my understanding organic foods begin with nine, and are often a five digit code. Lastly, make sure that you’re not falling for the common mistake of purchasing a product with an organic brand name, or “simply” with the word organic in it.



  • Apples
  • Bananas
  • Oranges
  • Strawberries
  • Raspberries
  • Plums
  • Melon
  • Nectarines
  • Pears
  • Kiwis
  • Pomegranate
  • Dragon Fruit
  • Mangoes
  • Blueberries
  • Figs
  • Passion Fruit
  • Coconut
  • Tomatoes
  • Dates

** fruits are good for you, really good for you but they can easily be overdone, so just make sure you’re not over indulging!

Syrups and Nuts

  • Honey
  • Agave
  • Peanut butter
  • Walnuts
  • Pecans
  • Almonds
  • Cashews
  • Pistachios



  • Sesame
  • Sunflower
  • Poppy
  • Pumpkin
  • Flax
  • Chia
  • Hemp

Breakfast Toppings – ya’ll know whats up

  • Dark Chocolate Chips
  • Dark Chocolate Covered Puffed Quinoa – natural healthy food stores
  • Bee pollen
  • Cacao nibs
  • Goji berries


  • Goats cheese
  • Feta- I go to a lovely Greek shop in downtown Calgary called Kalamata where they sell Fresh Feta from GREECE!
  • Coconut Milk – make sure you buy unsweetened
  • Laughing Cow – full fat, half fat just means there are more hidden sugars


  • Coconut oil – RAW – key word guys, make sure you’re getting the best quality
  • White truffle oil
  • EVOO – from Yiayia & Papous Village all the way in Greece (that shits PURE)

Baking Goods

  • Desiccated Coconut – unsweetned
  • Coconut Flour
  • Coconut Sugar
  • Palm Sugar – can usually find this in Asian food markets
  • Spelt Flour – whole wheat, it’ll look grainy
  • Almond Flour
  • Stevia
  • Egg Whites
  • Pumpkin Purée – unsweetened, no additives, just the good stuff
  • Raw Cacao – THIS DOES NOT READ COCOA, make sure you’re getting CACAO
  • Raisins


Noodles, Beans & More

  • Rice Noodles
  • Rice Paper
  • Quinoa (red, black or white)
  • Buckwheat
  • White Millet
  • Bulgar Wheat
  • Oats
  • Chickpeas – can or dry
  • Lentils – can or dry
  • Black Beans – canned
  • Red Kidney Beans – canned
  • Barley
  • Ryvita (dark rye)

When I’m feeling saucy

  • Sriracha
  • Organic Tomato Ketchup
  • Soy Sauce
  • Fish Sauce
  • Franks Hot Sauce
  • White Truffle Aioli

Yikes! We made it through that, almost done guys.

As mentioned in the About Me section I do not adhere to a specific diet, but I do eat A LOT of plant based foods. So, If I had to break it down for you I eat around 90% plant based, and 10% animal products, sometimes even less and other times more, but on average 10% seems about right to me.  I can go days upon days without eating meat, but then I start to get stupid stomach aches from all the vegetables, and fruits that my body is trying to digest. So I guess sometimes I think my body really likes meat, and other times I think my body hates it.  So that’s one of the reasons why I don’t really eat meat.  The second reason I don’t eat a lot of meat is because I haven’t really eaten much my whole life due to preference, and when I did it was amazing yummy stuff (Kabos Dry Ribs included) that my Dad would get for us from awesome Hutterite Farms or even meat he has hunted himself.  But Since moving to Calgary this luxury isn’t as readily available to us so when we don’t have meat in the fridge we’re really in no hurry to get it (but the boy is, which is fine).  The third reason is because I have really started to educate myself about protein, how I can do without it, and how it is cruel to kill but I’m not here to start a debate so lets keep it simple.

Meat & Fish

  • Salmon
  • Chicken
  • Turkey
  • Prawns
  • Lamb
  • Pickerel – fresh from

Powders and Herbs

This section is super fun to play with in your foods.  Im not going to lie to you and tell you all of it tastes lovely, because it doesnt but it certainly is nutritious and with a few base carriers you can make any oat bowl or smoothie taste like a dream!

  • Chlorella – really good in smoothies with Banana or Apple
  • Spirulina – awesome with berries
  • Hemp Seed Powder – Banana, agave, peanut butter, and almond milk
  • PB2
  • Beetelite (an awesome treat coming soon using this Ingredient – check them out!)
  • Rose Pedals – refreshing when added to water, teas and granola
  • Matcha

We did it! It’s done!

I would just like to finish by saying I really think we need to change how we eat.  I firmly believe in eating how my ancestors ate.  If they could go without Pot Noodle Bowls, and Microwave ready meals then I know we can to!

Happy Shopping Everyone

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