How a dietitian shops for groceries in the holiday season

Which ingredients would I use to make this product at home? Peanuts and sea salt are the only two ingredients in the peanut butter I purchase. Homemade pasta sauce to freeze If I made salad dressing at home, I would always use extra-virgin olive oil, which is rich in anti-inflammatory fats. Homemade spaghetti sauce recipe paula deen Yet shelf-stable dressings generally contain soybean oil, an inexpensive and inflammatory oil.

Can I buy all of the listed ingredients in the grocery store? Sugar would still make the cut, but unpronounceable chemicals, additives, and preservatives won’t.

Farmers markets and farm shares are wonderful, and I encourage you to use them. Homemade tomato and basil pasta sauce But for your shopping at conventional grocery stores, it’s worth understanding what each outlet offers.


Where you shop is incredibly personal – where you live, your budget, your schedule, and your preferences all play a role. Homemade spaghetti sauce from ketchup Here, I’m sharing my own preferences with a view to finding clean, healthful foods at a good price.

Organic quinoa, a staple at my house, is $2.99 a pound at Aldi versus $4.99 a pound at Trader Joes, $5.69 a pound at Whole Foods – and even more at traditional grocers such as Giant and Wegmans.

When I’m shopping for animal protein, it’s important to me that my fresh fish be wild-caught, chicken be pasture-raised, and beef be grass-fed. Best homemade spaghetti sauce with fresh tomatoes I’ve found the widest selection of those products at Whole Foods.

What to know: Prices are low, but you’ll need to bring your own bags and accept a limited selection. Making pasta sauce from scratch with tomatoes A traditional supermarket carries about 30,000 items; Aldi has 1,400, depending on the store. Making sauce for pasta Aldi recently announced that it has removed all artificial ingredients from its products.

Stock up: Prices on such staples as quinoa; almonds; peanut butter; organic, grass-fed beef; organic milk; and coconut oil can’t be beat. Homemade pasta sauce for toddlers They also have a line of gluten-free products and kid-friendly eats.

What to know: Shop the entire store. Easy homemade spaghetti sauce from scratch While the organic and natural section may be appealing, there are organic products scattered throughout the store, often at lower prices. Tomato pasta sauce recipe jamie oliver Store brand Nature’s Promise is “natural and/or organic” but not always both.

Stock up: Earthly Choice brand offers the best prices on grains such as quinoa and farro, and it is nearly $2 less than the Nature’s Promise brand. Pasta sauce homemade recipe Simply Enjoy, the store brand tomato sauce, is $3.99 a jar, delicious, and contains only ingredients you’d use in homemade. White sauce recipe for pasta by sanjeev kapoor Did you know that frozen vegetables, picked at peak ripeness and quickly frozen, are often more nutrient-dense than their fresh counterparts? Keep a bag defrosting in the fridge to easily incorporate them into any meal. Tomato pasta sauce with hidden veg recipe Frozen brown rice is another great time-saver. Making a cheese sauce for pasta Just avoid the veggies with sauce; Birds Eye choice is often on sale, so you can stock up.

What to know: In addition to unique products that enthusiasts obsess over, Trader Joe’s boasts a wide variety of fairly clean pre-prepared salads, proteins, and meals for when you’re in a hurry. Homemade pasta sauce canning Gripe: Much of the fresh produce is prepackaged.

Stock up: Frozen, wild-caught fish can be found at great prices. Recipe for easy homemade spaghetti sauce Also in the freezer section are cooked grains such as plain brown rice and quinoa as well as blends that incorporate lentils, beans, sweet potatoes, zucchini, and dark leafy greens. Recipe sauce for pasta They also have a huge selection of unsweetened dried fruits and raw nuts and seeds.

What to know: The chain promises that there are no artificial preservatives, colors, flavors, sweeteners, hydrogenated fats, or high-fructose corn syrup in any product in the market. Homemade spaghetti sauce from scratch using fresh tomatoes It’s been a leader in shaping industry standards around animal welfare and sustainability. Homemade healthy pasta sauce Don’t necessarily fall for the “Whole Paycheck” label: Organic and natural staples such as fish, meat, milk, eggs, and grains are often comparable and sometimes less expensive than those from conventional grocers due to supply and demand. Homemade spaghetti sauce from scratch fresh tomatoes It’s also a good choice for singles and small families, because you can get exactly how much you want from the bulk bins and can ask to re-portion some items – for instance, a half-watermelon.

Stock up: House-made chicken and turkey sausage is a great substitute for ground meat (just remove the casing). How to make homemade tomato pasta sauce Get store-roasted turkey or roast beef, rather than additive-laden cold cuts. Homemade pasta tomato sauce Get the most bang for your fish buck and ask for a pound of salmon with the tail end removed or the cod loin. How to make easy homemade pasta sauce Moving away from chemical-laden cans? There are jarred tomato products and even tuna.

Registered dietitian Katie Cavuto is dietitian for the Philadelphia Phillies and author of the new cookbook “Whole Cooking and Nutrition.” She blogs for Philly.com ” Goal Getter” and also at her own site, katiecavuto.com.