Many people have asked The Fruit Loop for some help with shopping. Moving towards a high nutrition diet is desirable in theory, but can be daunting because you are not ‘geared up’ to shop and cook this way – particularly if you are busy with work or a young family, or both!

Special thanks goes to Dr Fuhrman for his help with this shopping list from his book “Eat to Live”. Visit his site at for more information on his nutritional approach to good health and long life.

This list of ingredients will make most of our recipes possible and will stimulate your immune system as well as focus your shopping as you transition to a high-nutrient pantry.

Vegetables (raw):

Carrots, celery, capsicum/ peppers, tomatoes, cucumbers, mushrooms, lettuce, all dark salad greens (romaine lettuce, cos lettuce, rocket, baby spinach), avocados and snow peas.

Vegetables (for cooking or sometimes raw):

Broccoli, cauliflower, eggplant, mushrooms, tomatoes, cabbage, string beans, kale, silver beet/ Swiss chard, mustard greens, spinach, watercress, Brussels sprouts, beetroot, asparagus, onions, garlic, sweet potatoes, zucchini.


Strawberries, blueberries, raspberries, kiwi fruits, apples, passion-fruit, oranges, pineapple, melons, lemons, limes, grapes, pears, bananas, mangoes, plums, peaches and cherries.

Raw nuts, seeds and dried fruits:

Walnuts, almonds, cashews, pistachios, Brazil nuts, sunflower seeds, pumpkin seeds, unhulled sesame seeds/tahini, ground flax seeds, chia seeds, hemp seeds, dessicated coconut, sultanas/raisins, dates, figs, goji berries.

Herbs and flavours (grown or bought):

Coconut oil, cinnamon, basil, coriander/cilantro, oregano, thyme, mint, dandelion root, licorice root, maca powder, organic cocoa powder, cacao, parsley, chives, spring onions/shallots/scallion, rosemary, dill, garlic, ginger, chili, cumin, peppercorns, nutmeg, no-salt seasoning, curry powder, vanilla extract (not essence).

Staples for soups, breakfasts and other stuff:

Quinoa seeds (not flakes), rolled oats, tofu, sugar free balsamic vinegar, apple cider vinegar, organic sugar free Dijon mustard, buckwheat flour, almond meal, sodium bicarbonate, coconut flour, leeks, turnips, dried beans, lentils, split peas, coconut milk, almond milk, rice milk, pomegranate juice (not from concentrate), alkaline water – pH 9.5

Stuff to help with transition:

Wholegrain sourdough bread, wholegrain pita breads, wholegrain wraps, virgin olive oil, Wagyu grass-fed beef (if you must), free range eggs, Natural Greek yoghurt (no sugar).

Stuff to avoid:

Added sugar, added salt, chemicals and firming agents, artificial flavours, artificial colours, refined grains, bleached grains, highly processed food with no nutrients, pasteurised cows milk.


“If it didn’t grown on a tree or in the ground it probably shouldn’t go in your mouth”

“Always read the ingredients if you eat anything that is packaged”.


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