.
Menu & Brand Recommendations
There are endless grocery options and menus that do not contain refined sugars or grains. These options replace refined foods with real, whole, and unprocessed foods. Below are recommended brands and meal ideas. Several recipes posted to this blog are labeled “No Refined Sugars + Grains” as well. Feel free to reach out to info@cleanculinarycanvas.com with any questions or additional recommendations to add to these lists!
Breakfast Options
Start your day with a smoothie, smoothie bowl, cereal bowl, oatmeal, or parfait.
Base
-Rolled or Steel-Cut Oatmeal
-Plain Greek Yogurt
-Plain Yogurt
-Pure Pitaya or Acai Smoothie Base
-Certain Granolas and Cereals
Toppings
-Fresh Fruits (Strawberries, Blueberries, Raspberries, Blackberries, Bananas, Kiwi, etc.)
-Unsalted / Unseasoned Nuts and Seeds (Almonds, Walnuts, Pistachio, Pumpkin Seeds, Chia Seeds, Hemp Seeds)
-Pure Nut Butters
-Moringa Powder
-Matcha Powder
Brand Recommendations: Breakfast
Pitaya Raw Organic Smoothie Packs, Dragonfruit
INGREDIENTS: Organic Dragon Fruit (Pitaya) Pulp with Seeds
Trader Joe’s Mixed Nut Butter
INGREDIENTS: Almonds, Cashew Nuts, Walnuts, Brazil Nuts, Hazelnuts, Pecans, Sea Salt
Whole Foods Fresh Nut Butters (e.g. Peanut, Almond, Walnut, Pistachio)
These nut butters are freshly crushed “on-demand” and right in front of you, where each contains only 1 ingredient – pure nuts!
Trader Joe’s Super Seed & Ancient Grain Blend
INGREDIENTS: Sprouted Buckwheat, Sprouted Millet, Chia Seed, Golden Flax Seed, Red Quinoa, Shelled Hemp Seed, and Amaranth
Purely Elizabeth Ancient Grain Granola, Original, 3 Count
INGREDIENTS: Organic Gluten-Free Oats, Organic Coconut Sugar, Organic Raw Virgin Coconut Oil, Organic Sunflower Seeds, Organic Puffed Amaranth, Organic Quinoa Flakes, Organic Chia Seeds, Cinnamon, Salt
Food For Life Ezekiel 4:9 Cereals
These cereals come in a variety of flavors and are all refined sugar + grain free.
Moringa Powder
Moringa oleifera is a tree native to India that is also known as the drumstick tree and the “miracle” tree. Moringa contains all 9 essential amino acids and serves as a great source of antioxidents, iron, calcium, potassium, magnesium, and Vitamins A, B Complex, C, & E.
Matcha Powder
Matcha is a powdered form of green tea native to East Asia. It contains a high level of a class of antioxidants known as catechins. Catechins are believed to prevent cell damage and help fight disease. Note that matcha contains caffeine.
Lunch and Dinner Options
When prepared with the “right ingredients” that cut out refined sugars and grains, lunches and dinners should not have to be unusual or unfamiliar. Salads, wraps, sandwiches, burgers, quesadillas, soft tacos, pastas, and pizzas are all fair game. Key brands to keep in mind when preparing these types of dishes are below. Check-out the recipes marked “No Refined Sugars + Grains” on this blog for some specific meal ideas as well.
Note that traditional Gujarati foods (daals, shaaks / sabzis, rotis / chapatis made from 100% whole grain flours, and brown rice, including brown basmati rice) are also clear. Be sure to avoid masala packets that often contain artificial ingredients and preservatives!
Brand Recommendations: Breads, Wraps / Tortillas, Burgers, Pizza Crusts, and Pastas
Food For Life Ezekiel 4:9 Sprouted Grain products including breads, buns, tortillas, pocket breads, and pastas
These products come in a variety of flavors and are refined sugar + grain free. They can be found in the frozen section of most grocery stores.
Raw Wraps or Taco Shells (Comes in Spinach* and Kale** Flavors)
*INGREDIENTS: Apple, Spinach, Onion, Quinoa Seed, Coconut Nectar, Psyllium Husk
**INGREDIENTS: Apple, Kale, Onion, Celery, Quinoa, Psyllium
Angelic Bakehouse Sprouted Seven Grain Wrap and Pizza Crust
INGREDIENTS: Red Wheat Berries, Quinoa, Millet, Oat Groats, Barley, Rye Berries, Amaranth, Water, Whole Wheat Flour, Wheat Gluten, Agave, Sunflower Oil, Oat Fiber, Cultured Wheat, Salt, Natural Flavor, Molasses, Yeast
PlantPower Cauliflower Crust Pizza
INGREDIENTS: Fresh Cauliflower, Whole Cage-Free Eggs, Parmesan Cheese (Cultured Milk, Enzymes, Salt), Pure Nutritional Yeast, Garlic, Basil, Oregano
Note: Contains Eggs
Explore Cuisine Organic Edamame Spaghetti
INGREDIENTS: Organic Edamame Bean Flour (green soybeans)
Barilla Red Lentil Pasta
Available in Penne and Rotini
INGREDIENTS: Red Lentil Flour
Rising Moon Organic Butternut Squash
PASTA INGREDIENTS: Organic Wheat Flour, Water, Organic Turmeric Oil
FILLING INGREDIENTS: Organic Butternut Squash Purée, Organic Potato Flakes, Sea Salt, Organic Garlic, Organic Onion Powder, Organic Black Pepper, Organic Nutmeg Powder
Dr. Praeger’s Super Greens Veggie Burger
INGREDIENTS: Collard Greens, Cooked Quinoa (Quinoa, Water), Kale, Swiss Chard, Turnip Greens, Mustard Greens, Spinach, Expeller Pressed Canola Oil, Potato Flakes, Onions, Apples, Arrowroot Powder, Cooked Teff (Teff, Water), Parsley, Roasted Garlic, Ginger, Sea Salt, Hemp Protein, Black Pepper, Cayenne
Pepper, Coriander
Brand Recommendations: Sauces and Spreads
Rao’s Homemade Arrabbiata Sauce
INGREDIENTS: Italian Whole Peeled Tomatoes, Olive Oil, Fresh Onions, Salt, Fresh Garlic, Fresh Basil, Crushed Red Pepper, Black Pepper, Dried Oregano
Thai Kitchen Thai Red Curry Paste
INGREDIENTS: Spices (including Red Chili Pepper), Garlic, Lemongrass, Salt, Shallot, Coriander Root & Kaffir Lime Peel
Tahini
INGREDIENTS: 100% Hulled Organic Sesame Seeds
Cedars Organic Red Pepper Hummus
INGREDIENTS: Organic Fresh Steamed Chickpeas, Water, Organic Roasted Red Pepper, Organic Sunflower Oil, Organic Extra Virgin Olive Oil, Organic Sesame Tahini, Organic Garlic, Sea Salt, Organic Lemon Juice, Organic Cumin
BRIZO Salad Dressings
INGREDIENTS: Lemon Juice & Extra Virgin Olive Oil, Herbs, Spices (No Sugar)
Whole Foods Pico De Gallo (can be easily homemade as well)
INGREDIENTS: Tomatoes, Red Onion, Jalapeno Pepper, Cilantro, Lime Juice, Garlic (Garlic, Water, Citric Acid), Salt, Black Pepper
Whole Foods Mango Pineapple Salsa (can be easily homemade as well)
INGREDIENTS: Pineapple, Mango, Red Onion, Jalapeno Pepper, Garlic (Garlic, Water, Citric Acid), Lime Juice, Cilantro, Salt
Note: For shredded cheese that may go into any of these entre options, be sure to use (vegetarian) block cheese and shred by hand or using a food processor. Most pre-shredded cheeses contain flour and preservative to prevent sticking and extend shelf-life.
Snack Options
Several whole foods such as fruit & cheese platters or veggies & hummus may serve as snacks. Toast with sweet or savory toppings are also options. Two of my favorites are:
(1) toast topped with avocado, olive oil, salt, and Za’atar and
(2) toast topped with almond butter and fresh, ripe berries – tastes very dessert like!
Additional snack and specific brand recommendations are below.
Brand Recommendations: Snacks
Siete Grain-Free Tortilla Chips, Lime
INGREDIENTS: Cassava Flour, Avocado Oil, Coconut Flour, Chia Seed, Sea Salt, Citric Acid, Lime Oil
Kiwa Vegetable Chips
INGREDIENTS: Plantain, Beetroot, Parsnip, Cassava, Sweet Potato, Non-Hydrogenated Palm Oil, Salt
Simply 7 Lentil Chips, Sea Salt
INGREDIENTS: Lentil Flour, Potato Starch, Sunflower And/Or Safflower Oil, Sea Salt, Potassium Chloride Salt, Turmeric
Simply 7 Sea Salt Kale Chips
INGREDIENTS: Kale, Potato Starch, Potato Flour, Sunflower And/Or Safflower Oil, Potassium Chloride Salt, Sea Salt
Angie’s Boom Chicka Pop Sea Salt Popcorn
Available in a microwavable option as well
INGREDIENTS: Popcorn, Sunflower Oil, Sea Salt
Bare Fruit & Vegetable Chips
Wide variety of flavors (Fiji & Red Apple, Granny Smith Apple, Cinnamon Apple, Banana, Strawberry, Cinnamon Banana, Pineapple, Beet, Carrot, Sweet Potato), where all are 3 recognizable ingredients or less!
Lara Bars
Wide variety of flavors, where most are 5 recognizable ingredients or less, with no added sugars!
Beech-Nut Fruit & Veggie and Fruit & Oat Bars
Wide variety of flavors, where each bar contains 3 recognizable ingredients or less, with no added sugars!