Clean Ingredients Shopping Guide

Simplifying your grocery list for wholesome, plant-based Mediterranean cooking.

Eating Clean, Plant-Based & Deliciously

Navigating the grocery store can sometimes feel overwhelming, especially when you’re aiming for clean, plant-based eating. Our “Clean Ingredient Shopping Guide” is designed to simplify your shopping trips, helping you choose wholesome, minimally processed ingredients that are foundational to a vibrant vegan Mediterranean diet.

Focusing on clean ingredients means opting for whole foods, understanding labels, and choosing products that are as close to their natural state as possible. This approach naturally leads to more nutritious and flavorful meals.

The “Dirty Dozen” & “Clean Fifteen” (Fresh Produce)

While it’s ideal to buy all organic, it’s not always practical or affordable. The Environmental Working Group (EWG) provides these lists to help prioritize.

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• The Dirty Dozen: These fruits and vegetables tend to have the most pesticide residues when conventionally grown. Prioritize buying these organic if possible:
  • Strawberries
  • Spinach
  • Kale, Collard & Mustard Greens
  • Grapes
  • Peaches
  • Pears
  • Nectarines
  • Apples
  • Bell & Hot Peppers
  • Cherries
  • Blueberries
  • Green Beans
• The Clean Fifteen: These tend to have lower pesticide residues when conventionally grown, making them safer choices if organic isn’t an option:
  • Avocados
  • Sweet Corn (non-GMO if possible)
  • Pineapples
  • Onions
  • Papayas (non-GMO if possible)
  • Sweet Peas (frozen)
  • Asparagus
  • Honeydew Melon
  • Kiwi
  • Cabbage
  • Mushrooms
  • Mangoes
  • Sweet Potatoes
  • Watermelon
  • Carrots

Pantry Staples for Clean Eating

• Whole Grains: Look for truly “whole” grains – quinoa, brown rice, farro, bulgur, oats, whole wheat pasta, whole wheat couscous. Check ingredients to ensure no added refined flours.
• Legumes: Dried or canned beans, chickpeas, and lentils are pillars of plant-based Mediterranean cuisine.
  • Dried: Economical and excellent.
  • Canned: Choose “no salt added” or “low sodium” and rinse thoroughly before use. Check for simple ingredients (beans, water, salt).
• Healthy Fats:
  • Extra Virgin Olive Oil (EVOO): Your primary cooking oil. Look for “cold-pressed” or “first cold-pressed.”
  • Olives: Check labels for minimal additives.
  • Nuts & Seeds: Raw or dry-roasted, unsalted are best (almonds, walnuts, pecans, sunflower seeds, pumpkin seeds, flax seeds, chia seeds).
  • Avocados: Fresh, healthy fats.
• Herbs & Spices: Buy whole spices and grind them yourself for maximum freshness if possible, or choose high-quality ground spices. Avoid blends with excessive salt or anti-caking agents.
• Canned Tomatoes: Diced, crushed, or whole peeled. Look for BPA-free cans if available, and ideally just tomatoes (and sometimes citric acid or basil).
• Vinegars: Apple cider vinegar, red wine vinegar, balsamic vinegar (check for added sugars/caramel color).
• Nutritional Yeast: A cheesy, umami flavor for savory dishes.
• Plant Milks: Unsweetened varieties are key (almond, oat, soy). Check for minimal ingredients and no added sugars.
• Sweeteners (Use Sparingly): Maple syrup, agave nectar, dates, date syrup. Avoid refined white sugar or high-fructose corn syrup.

Label Reading Tips for Packaged Foods:

• Short Ingredient List: Generally, the shorter the list, the less processed the food.
• Recognizable Ingredients: If you can’t pronounce it, or it sounds like a chemical, it’s probably best to avoid it.
• Avoid:
  • High-fructose corn syrup and other added sugars (look for “sugar,” “cane sugar,” “dextrose,” etc. in the first few ingredients).
  • Hydrogenated or partially hydrogenated oils (trans fats).
  • Artificial colors, flavors, and preservatives.
  • Excessive sodium.

By focusing on these guidelines, you’ll fill your pantry with wholesome ingredients, making it easier and more enjoyable to prepare delicious, clean, plant-based Mediterranean meals every day.

Happy shopping!