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Cooking is easier when you have most basic ingredients on hand. Most of the basics on this list keep indefinitely, so you buy everything once, then just replace as needed. You’ll also find two shopping lists to download — Mediterranean and African Heritage shopping lists.

salt soy sauce (low-sodium)
pepper minced garlic in a jar
Italian seasoning minced garlic in a jar
cinnamon minced ginger in a jar
cumin Better than Bouillon*
chili powder sugar and/or brown sugar
cayenne or Tabasco sauce honey or maple syrup
curry powder vinegar
olive oil canola oil
black beans pasta (preferably whole grain)
white beans (navy, cannelini, etc.) diced tomatoes
chickpeas spaghetti sauce
dried lentils tuna fish (chunk light)
oatmeal (steel-cut or rolled) unsalted nuts
bulgur seeds (sunflower, pumpkin, etc.)
rice (preferably brown) dried fruit (raisins, apricots, etc.)
frozen shrimp frozen vegetables
frozen berries  
Keep a list on the refrigerator. When anything above runs low, jot it down on the list. About once a week, buy replacements, perishable foods and special ingredients for specific recipes, such as:
fresh fruit bread and rolls
fresh vegetables eggs
chicken, fish or meat recipe-specific ingredients

* Better than Bouillon is a concentrated broth paste in a jar, available in vegetable or chicken flavor. Many recipes, including rice, bulgur and soups, are tastier when made with broth. Keeping a jar of Better than Bouillon in the fridge is easier and cheaper than buying can after can of broth.


Mediterranean Diet Shopping List

This handy list helps shoppers make smart choices and keep their pantries stocked with
Mediterranean ingredients to make quick, affordable, healthy meals.



The Oldways 4-Week Mediterranean Diet Menu Plan Shopping Lists

This set of shopping lists includes all of the ingredients you need to make the meals in The Oldways 4-Week Mediterranean Diet Menu Plan. Shopping lists are organized by meal, so feel free to mix and match. Try breakfast from day 1 with lunch from day 4 and dinner from day 20!


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African Heritage Diet Grocery List

To help you shop for African Heritage foods,
use this handy grocery list.

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