MPM Mini-Bite: Local farmers’ markets are a fun way to shop for seasonal fruits you may have not have ever tried before. Look for discounts on bushels of apples or baskets of strawberries in season and think about either splitting with neighbors and friends or freezing for smoothies and muffins
Apples
Applesauce, natural
Apricots
Bananas
Blueberries
Blackberries
Cantaloupe
Cherries
Grapefruit
Grapes
Honeydew
Kiwi
Mango
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Raspberries
Strawberries
Tangerines
Watermelon
MPM Mini-Bite: Don’t get nervous, thinking you need to buy everything on this list in order to eat healthy! Just get your shopping list ready and pick and choose your faves as well as a few veggies that have always been on your NO list. Do you have a vivid memory as a kid of practically gagging when your mother forced you to eat Brussels sprouts? You may just surprise yourself if you try them…especially if they are fresh off the stalk! Just toss with a bit of olive oil and lemon, season with salt and thyme and roast in the oven…delish!
Artichokes
Asparagus
Beets, red and golden
Bell peppers, all colors
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Celery Root
Chard, red green and rainbow
Chinese Cabbage
Chives
Collard Greens
Cucumbers
Daikon
Eggplant
Fennel
Garden peas
Green beans
Hearts of Palm
Jalapenos
Jerusalem Artichoke
Jicama
Kale
Kohlrabi
Leeks
Mushrooms, button, portabella, enoki, oyster, shitaki
Mustard Greens
Okra
Olives, black, green kalamata, Greek
Onions
Parsnips
Potatoes, russet, Yukon Gold, fingerlings, sweet potatoes, yams, etc.
Pumpkin
Rhubarb
Radishes
Rutabagas
Salad Greens, red and green leaf, Boston and Butter lettuces, baby greens, romaine, arugula, dandelion greens, endive, escarole, radicchio, watercress
Shallots
Snow Peas
Spaghetti Squash
Spinach
Sprouts
Sugar Snap Peas
Tomatillos
Tomatoes
Turnips
Winter Squash, acorn, butternut, hubbard, delicata, kabocha
Yellow Squash
Zucchini
MPM Mini-Bite: Even if you are not an herb garden enthusiast, think about placing a few fresh herbs in pots on your windowsill for fresh snipped herbs at your fingertips. If you’ve never used fresh herbs, substitute three times as much fresh herbs for dried. For example: 1 tablespoon fresh parsley equals 1 teaspoon dried.
Basil
Chives
Cilantro
Dill
Fennel
Lemongrass
Marjoram
Oregano
Parsley
Rosemary
Sage
Thyme
MPM Mini-Bite: Choose wild over farm- raised fish whenever possible. If you are lucky enough to live in an area where freshly caught fish and seafood are readily available, purchase from a local purveyor.
Bass
Cod
Crab
Grouper
Haddock
Halibut
Mackerel
Mahi Mahi
Orange Roughy
Perch
Pollock
Salmon
Sardines
Scallops
Shrimp
Snapper
Sole
Trout
Tuna
Whitefish
MPM Mini-Bite: Look for organic, grass-fed at your local supermarket or natural foods store or natural and organic brands such as Applegate Farms and Organic Prairie
Bison
Brisket
Chuck
Eye of Round
London Broil
Steak
Lamb
Veal
MPM Mini-Bite: Look for free-range and hormone-free at your local supermarket or natural foods store or natural and organic brands such as Foster Farms, Shelton Farms, Harmony Farms and Young Farms.
Chicken
Turkey
MPM Mini-Bite: Local farm or coop would be ideal. If not available then choose an omega-enriched organic or cage-free brand such as 3-Grain, Eggland’s Best, Pilgrim’s Pride, Horizon and Happy Hen
MPM Mini-Bite: Look for these products in your local supermarket or natural food store. Recommended brands are White-Wave, Lightlife, Nasoya, Woodstock Farms and Melissa’s Organic, Organic Three Grain
Miso
Tofu, firm, soft and silken
Tempeh
MPM Mini-Bite: Look for natural and organic brands such as Organic Valley, Horizon, Stonyfield, Cascadian, Brown Cow and Cabot.
Butter
Cheese, Hard, Soft, Cottage, Ricotta, Cream Cheese
Kefir, plain (Lifeway)
Milk
Sour Cream
Yogurt, plain (Fage Greek Yogurt)
