Catch an NBC10 clip of Beth at the co-op with Philly Live’s Aunyea Lachelle

Your go-to grocery guide for shopping the South Philly Food Co-op.

Be Well with Beth and the SPFC team joined forces to help you Get easy and nutritious meals on your table in a flash.

Here’s what you’ll find Inside this guide:

1. A general grocery list that has your busy lifestyle in mind. Load up on these shelf stable items that’ll work for you - even if you wait weeks to use ‘em.

2. 3 meals you can make in 5 minutes (and the shopping list to go along with it).

3. 5 quickie recipes with a shopping checklist that you can use right here in the store.

Get a tour of the South Philly Food Coop with dietitian Beth Auguste on NBC10, Philly Live with Aunyea Lachelle

  1. General Grocery List for Busy People

These foods will last even if you don’t get to the store often. Choose one item from each category for a well balanced meal.
If you see an item in two categories then that item should count twice for the same meal.

  • Produce

    Steamer frozen vegetables

    Artichoke hearts (can/jar)

    Frozen fruit

    Fruit canned in juice/water

    Carrots

    Cherry tomatoes

    Celery

    Kale

    Oranges

    Apples

    Lemon

    Ginger

    Garlic

    Onions

  • Description text goeProtein

    Individually frozen fish

    Ready to cook frozen fish

    Ready to cook frozen chick

    Canned unsalted beans

    Lentil pasta

    Chickpea pasta

    Edamame pasta

    Canned tuna/salmon

    Eggs (cage free organic)

    Grass fed beef

    Organic Chicken

    Frozen shrimp

    Ground turkey breasts here

  • Description text goes hereMinute brown rice or

    quinoa, farro, quick cook

    barley

    Potato/sweet potato

    Peeled corn on the cob

    Red lentil pasta

    Black bean pasta

    Frozen corn

    Butternut squash

    Spaghetti squash

    Acorn or delicata squash

    Lentils

    Canned unsalted beans

    Lentil or bean pastas

  • Bone broth

    Walnuts/ walnut oil

    Sesame seeds/ sesame oil

    Almond butter

    Sun-nut butter

    Avocado/Avocado oil

    Canola oil

    Olives/ olive oil

  • Item descPrimal (good for blood sugar)

    Fody (good for IBS)

    Liquid aminos (good soy

    replacement)ription

2. Get 3 Meals in 5 Minutes

As seen on NBC 10 Philly Live with Aunyea Lachelle

Shopping List:

  • Frozen protein waffles (Vans or Kodiak Cake are good brands)

  • High protein yogurt (Siggi’s is a good brand)

  • Frozen berries or fresh fruit

  • Shishito peppers

  • Salsa (Fody brand is good for people with IBS)

  • Can of black beans

  • Whole grain crackers (Mary’s gone is a good brand)

  • Frozen sweet potato fries (Alexia is a good brand)

  • Frozen breaded fish sticks (Ians is a good brand)

  • Ketchup or BBQ sauce (Primal kitchen is a good brand for managing blood sugar)

Breakfast:

Heat up a frozen protein waffle and top it with a thick high protein yogurt such as siggi's yogurt. Add fresh

fruit, or for an extra oomph you can cook frozen fruit on a saucepan and make your own syrup!

Snack:

Mix together salsa with a can of black beans and use Mary’s gone crackers to scoop it up. (This is actually a

well balanced meal of vegetables, beans and high fiber carbohydrates)

Dinner/Lunch:

Cook your shishito peppers in the air fryer and eat them as an appetizer while you make your fish and chips.

Cook the fish sticks and frozen french fries in the air fryer according to the package instructions. Use Primal

Kitchen ketchup for a low sugar dip.

3. If you are at the SPFC right now, use this aisle by aisle checklist to shop for the 5 quickie recipes below

(Pro tip, take a screen shot and use the editor to cross off items as you go)

  • ◻️ 1 head of cauliflower (unless you choose to buy frozen)

    ◻️ Kale - Get a big bag

    ◻️ Spinach - Get a small bag

    ◻️ 1 large sweet potato

  • ◻️Frozen peppers and onions - 1 bag

    ◻️ Frozen corn and pea blend - 1 bag

    ◻️ Cauliflower rice or frozen whole cauliflower - 1 bag

    ◻️ Frozen spinach - 1 bag

    ◻️ Frozen pre-cooked shrimp - 1 bag

    ◻️ Chicken tenderloins or 2 boxes of tofu - 2lb

  • Eggs - you only need one egg so use what you’ve got at home first!

  • ◻️ Canned salmon or tuna - at least 1 can (but buy more so you have backup!)

    ◻️ Avocado oil

    ◻️ Sesame oil

    ◻️ Canned beans - 1 can of kidney beans

    ◻️ Minute brown rice or quinoa or farro

    ◻️ Plain oatmeal (cereal aisle)

    ◻️ Mrs. Dash seasoning blends

    ◻️ Edamame pasta

    ◻️ Sun-dried tomatoes (above pasta sauce)

    ◻️ Saffron Road simmer sauce

    ◻️ Primal Kitchen teriyaki

    ◻️ Canned water chestnutsCanned salmon or tuna - at least 1 can (but buy more so you have backup!)

    ◻️ Avocado oil

    ◻️ Sesame oil

    ◻️ Canned beans - 1 can of kidney beans

    ◻️ Minute brown rice or quinoa or farro

    ◻️ Plain oatmeal (cereal aisle)

    ◻️ Mrs. Dash seasoning blends

    ◻️ Edamame pasta

    ◻️ Sun-dried tomatoes (above pasta sauce)

    ◻️ Saffron Road simmer sauce

    ◻️ Primal Kitchen teriyaki

    ◻️ Canned water chestnuts

  • ◻️ Walnuts

    ◻️ Quinoa

  • Saffron rd simmer sauce

    Primal kitchen teriyaki

    Mrs. Dash seasoning blends

5 Quickie Recipes and a grocery list

Each recipe is intended to satisfy two people. It is OK to eyeball your portion sizes.

Recipe #1: Beans and “rice” in sauce

You may be surprised at how satisfied you feel after eating this simple meal.

Ingredients:

1. 1 cup of Cauliflower rice (rice your own cauliflower or buy a bag of fresh or frozen)

2. 1 can of rinsed beans (whatever flavor you choose. Suggestion: kidney)

3. 3 cups of frozen vegetables, perhaps a bag of pepper and onions and a bag of spinach. Or choose an item

that was roasted before they were frozen (ramps up the flavor!)

4. Seasoning and oil (This one depends on your taste buds, you can go in any direction. Suggestion: Grab a

Saffron Road simmer sauce from the co-op or use a premixed taco seasoning or diy with salt, pepper, garlic,

cumin, chili powder, paprika, oregano, red pepper).

Instructions:

1. Cook the cauliflower rice on your stovetop with 1 tsp avocado oil and 1⁄4 cup of water. Stir occasionally.

Continue to cook until the water evaporates and the cauliflower becomes golden.

2. Follow the preparation instructions on your bag of frozen grilled vegetables.

3. Drain and rinse your canned beans.

4. Once the cauliflower rice is golden, add the beans and vegetables.

5. Pour in the simmer sauce and let sit on low heat for 5 minutes, or otherwise season to taste.

Recipe #2: Power Pasta.

This meal gives you a double dose of protein from both the noodles and the shrimp.

Ingredients

1. 1⁄2 box of edamame pasta

2. Optional; 1 cup of frozen pre-cooked shrimp (There is still plenty of protein here even if you nix the shrimp).

3. 1 1⁄2 cups of frozen spinach or two cups of fresh kale/spinach

4. 1⁄2 cup sun dried tomatoes (You can eat these whole or cut them into slivers with kitchen scissors)

5. 1 tsp sesame oil

6. 1 tbsp avocado oil

7. Other seasonings to taste. Suggestion: Primal Kitchen’s teriyaki marinade, or blend your own soy sauce,

garlic and ginger.

Instructions:

1. Boil water and follow the instructions on your box to cook your pasta

2. Place frozen shrimp (and, if you are using it, frozen spinach) in a colander. Run cold water over them to thaw

and remove any excess ice crystals.

3. On a frying pan coated lightly with avocado oil, heat up shrimp, spinach or kale and sun dried tomatoes. (If

using raw shrimp, cook until it becomes opaque).

4. Drain and rinse the edamame noodles.

5. Add shrimp and greens to the noodles. Add sesame oil, soy sauce and other seasonings.

Recipe #3: Deconstructed lettuce wraps

Save time chopping with this recipe. Each (healthy!) ingredient can be eaten practically right out of the package.

Ingredients:

1. Minute rice, quinoa or farro (or use fresh quinoa which cooks in just 15 minutes).

2. 1 bag of shredded broccoli slaw mix (or shred some of your kale)

3. 1⁄2 package of tofu or 1 package of chicken tenderloins

4. 1⁄4 cup of walnut pieces

5. 1 can of water chestnuts

6. Season with Primal Kitchen Teriyaki sauce.

Instructions:

1. On your stovetop cook your tofu or chicken until meat is almost cooked through (season chicken with salt

and pepper, the sauce adds more flavor later).. Then add your broccoli slaw or shredded kale. (Want an

even faster solution? Buy pre-seasoned tofu squares or frozen pre-grilled chicken slices).

2. Stir in water chestnuts, walnut pieces, teriyaki sauce, then stir in the rice. Cook over medium heat until

everything is warmed through.

Recipe #4: Sheet Pan Dinner: Chicken and Chips (Kale chips, potato and chicken strips).

Ingredients:

1. 2 cups of fresh kale

2. 1 large sweet potato or two small

3. 1 package of chicken tenderloin or 8 ounces of pre-cooked chicken strips

4. 1 tbsp avocado oil

5. You decide the flavor! Grab a fun seasoning blend from the co-op.

Instructions:

1. Preheat oven to 425F

2. Prepare your sweet potato: Pierce the potato skin with a fork 6-8 times. Cook for 5-8 minutes, rotating half

way through. Let cool while you prepare the chicken.

3. Prepare your chicken: Line a sheet pan with tinfoil (easy cleanup, yay!) and place chicken along one side. If

the chicken is raw, season with your Mrs. Dash blend and then place this in the oven at 425F for 15 minutes.

Remove the tray after 15 minutes to add your other ingredients.

4. While the chicken is cooking: In a bowl, massage kale leaves with 2 tsp avocado oil and seasoning to taste

(Suggestion: Everything bagel seasoning tastes great on kale chips).

5. Slice your sweet potato thin chip-like pieces and season to taste.

6. Turn the oven up to 450F. Add seasoned kale and sweet potato to the sheet pan and put the kale, chicken

and potato slices back into the oven for 5 minutes or until the kale appears toasted.

Recipe #5: Old Bay Protein Patties

Both tuna and salmon are excellent sources of omega-3 fatty acids that reduce inflammation (did you know that stress

can cause inflammation in the body?)

Ingredients:

1. 1 can of tuna or salmon

2. 1⁄4 cup of oatmeal or bread crumbs

3. 1 egg

4. 1 cup of frozen corn and pea mixture

5. Old bay seasoning to taste

Instructions:

1. In a bowl, mix together tuna, oatmeal, an egg and 1 tsp old bay. The mixture should be sticky enough to form

into a pancake shape. Add more oatmeal as needed. Form 2-3 cakes.

2. On the stovetop, cook cakes until golden.

3. Follow the instructions on your freezer bag to heat corn and peas. Add Old Bay to taste and serve alongside

the protein patty.

Not at the SPFC right now? Here’s a grocery list you can use anywhere for these 5 recipes:

  • Cauliflower rice

    One head or one container.

    Frozen vegetables

    Try a pre-grilled/roasted variety

    Peppers/onions

    Kale

    Get a big bag because it lasts.

    Spinach

    Get a small bag because it doesn’t last as

    long. Or buy frozen.

    Sun-dried tomatoes

    Shredded broccoli slaw mix

    One bag from the grocery aisle.

    Frozen corn and pea blend

    You’ll need 2 cups of this.

    Canned water chestnuts

  • Canned beans

    Kor choose your favorite bean

    Choose ‘no-salt-added’

    Edamame pasta

    Frozen pre-cooked shrimp

    Chicken tenderloins

    Tofu

    Look for tofu fortified with iron and

    vitamin D. Extra firm.

    Canned tuna or salmon

    Buy a bunch because they last.

    Chunk light has low mercury. Salmon has

    even less.

    Eggs

    Organic/ free range have more omega-3

    (good for stress).

  • Canned beans

    Kidney or choose your favorite bean

    Choose ‘no-salt-added’

    Edamame pasta

    Plain minute brown rice,

    quinoa or farro

    Look for the least sodium

    Sweet potatoes

    At least one large but you can buy more

    because they last.

    Plain Oatmeal

    You only need 1⁄2 cup for these recipes.

    Frozen corn and pea blend

    You’ll need 2 cups of this.

  • Avocado oil

    Sesame oil

    Walnut pieces

  • Garlic

    soy

    sauce

    ginger

    salt, pepper,

    old bay

    italian seasoning blend

    premixed taco seasoning

    whatever flavors you like!

Here is what else you should know:

You can meet with Beth virtually to create your own personal shopping and meal lists. Beth offers nutrition

counseling and wellness coaching that may be covered by your insurance. Learn more at

https://www.bewellwithbethphl.com/nutrition or @bewellwithbeth on social.

Hacks to find a healthy recipe:

  • When you google around for a recipe, add the word “dietitian” in quotes. Some dietitians are also chefs,

  • you’ll find delicious AND healthy recipes on their blogs!

  • Use MyFridgeFood.com or SuperCook to get recipe inspiration based on the foods that are already in your house.

A note from South Philly Food Co-Op:

“Here at South Philly Food Co-op our mission is to use food as a force for good - at our tables, in our

community and for our planet. We are a member- owned local food cooperative, however we welcome all to

shop here. Come check out our fresh selection of locally grown produce, grocery, and lifestyle items! We

also provide incentives for the community to improve access to healthier foods such as our Food Bucks and

Co+op Deals program! Learn more by checking out our website https://www.southphillyfood.coop/.

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