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A Makeover for Your Grocery List

If your child has been diagnosed with a food allergy, you know both cooking at home and dining out can quickly become a challenge. Since healthy eating begins at home, and eating at home begins at the grocery store, we turned to Amie Valpone of The Healthy Apple for some advice on how to stock your pantry for success, whether you're dealing with food allergies or just want to take a cleaner approach to your family's diet. See how Amie, a nutritionist who specializes in clean eating, fills up her own grocery cart, and how you can transform your own to accommodate your family's dietary needs.

"Cleaning" Up Your Grocery List

Essential Condiments

  • Extra-virgin olive oil
  • Flaxseed oil
  • Grape seed oil
  • Champagne vinegar
  • Apple cider vinegar
  • Balsamic vinegar
  • Organic Dijon mustard
  • Organic coarse, seeded mustard
  • San-J wheat-free tamari soy sauce
  • Amy's Organic salsa
  • Sun-dried tomatoes
  • Hummus (try Tribe, Wild Garden, Sabra, or Cedar's)
  • Hot sauce (try Cholula or Sriracha)
  • Miso (white, barley, and red)
  • Organic lemon juice

Gluten-free Starches

  • Gluten-free pasta
  • Gluten-free bread (try Rudi's, Udi's, Glutino, or Canyon Bakehouse)
  • Rice (brown basmati, wild, risotto, long-grain, and Bomba)
  • Bob's Red Mill gluten-free oats
  • Mary's Gone Crackers bread crumbs
  • Millet
  • Corn
  • Buckwheat
  • Amaranth (a nutty, high-protein grain)
  • Quinoa
  • Teff (a light, whole-grain flour)
  • Potatoes (sweet and purple varieties)
  • Beans (mung, white, black, and chickpeas)
  • Lentils (yellow, red, brown, green, black, and vertes du Puy)
  • Split peas

Healthy Dairy/Dairy-Free Alternatives and Eggs

  • Greek plain yogurt (try Chobani, Fage, Siggi's, or Stonyfield Oikos)
  • Pacific Foods Unsweetened Almond Milk
  • Manitoba Harvest Hemp Milk
  • Woodstock Farms Firm Tofu
  • Nasoya Lite Firm Tofu
  • Eggland's Best Organic Eggs
  • Eggology 100% Egg Whites
  • Earth Balance Vegan Butter

And a note from our friends at YumSugar ... for the lactose-intolerant or -sensitive, try substituting cow's milk with goat's milk and soft cheeses (mozzarella, burrata) with harder ones (parmesan, pecorino)

Keep in the Freezer

  • Unsweetened frozen fruit (berries, peaches, bananas, pineapple)
  • Artichoke hearts
  • Broccoli
  • Cauliflowe
  • Lima beans
  • Pureed Winter squash
  • Large uncooked shrimp
  • Preportioned organic chicken breast
  • Vital Choice low-mercury white fish and scallops
  • Seapoint Farms Frozen Edamame
  • Cascadian Farms Frozen Organic Vegetables


Please Don't Feed Me! 8 Accessories For Tots With Food Allergies

5 Easy Ways to Get the Whole Family to Eat Healthier

7 Smart Ways to Get Kids to Eat Well

Healthy Fast Food Choices For Kids on the Go

5 Tips For Raising a Child on a Vegan Diet

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