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
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.
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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
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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
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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
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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)
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◻️ 1 head of cauliflower (unless you choose to buy frozen)
◻️ Kale - Get a big bag
◻️ Spinach - Get a small bag
◻️ 1 large sweet potato
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◻️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
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Eggs - you only need one egg so use what you’ve got at home first!
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◻️ 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
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◻️ Walnuts
◻️ Quinoa
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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:
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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).
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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.
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Avocado oil
Sesame oil
Walnut pieces
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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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