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First of all, allow me to just be honest and admit that I do not love to go to the grocery store. As a matter of fact, it’s really quite the opposite. However, as a mom, wife, and health coach, my life is pretty much centered around my quest to feed my family well and keep them healthy while helping others do the same. So, careful and frequent grocery shopping is a necessity.
While my search for shopping nirvana may never pan out, I am always thrilled when I find resources that make the process just a little bit easier. And that, my friends, is why, in addition to a wealth of great grocery destinations here in Charlotte, I. Love. Costco.
So today I’m going to share Part I of a two-part series on my go-to Costco shopping list for real, healthy food, which will include produce, pantry staples, frozen organic veggies and fruit, organic meat options, and a few other tidbits. And don’t forget to print your free copy at the end of this post to take on your next visit. But first I am going to give you my short primer on shopping at Costco.
The Deal with Costco
- First off, you have to buy a Costco membership, which consists of a yearly fee. There are different levels, and if you find you are a frequent Costco shopper, an upgraded membership is worth the extra money, in my opinion, because it earns you cash back. You might want to go walk around with a friend who is a member before taking the plunge.
- Costco will refund your membership if you are dissatisfied for any reason.
- They also have a return policy that is very convenient. All you need is the item and your membership card.
- Costco will have varied selection depending on where you live, including their organic food offerings, but they are responsive to customer demands.
- If you worry that bulk purchases are too large for your household, shop with a friend (or two) and split the goods.
- Make a shopping list and stick to it. Yes, there are always hundreds of ultra-tempting seasonal items, but if you had no plans to buy a stand-up paddle board this year, just walk away.
- While Costco tends to carry higher quality items, you still have to dissect food labels and ingredient lists – as with any food store.
- Costco is known for treating both its customers and its employees very very well. That goes a long way in my book.
- Apparently you can save more money at Costco by understanding their pricing codes. Google it. It’s fascinating.
- Kirkland Signature is Costco’s in-house brand.
Now, onto the shopping. Part I will cover produce and pantry items including a couple real food rule benders that you might, occasionally (okay, often) find in my pantry.
Produce I Buy at Costco
I’m starting with the produce section because I strongly believe that phytonutrients (plants) are key to good health and a long vital life.
In my home, we go heavy on this food group by eating a variety of fruits and as many veggies, including leafy greens, as we can squeeze in. And in my health coaching, I encourage clients to “crowd out” (not eliminate) other food groups with this one.
Costco has beautiful and bountiful produce. However, our local store, unlike others, does not carry a lot of organics, and while I do buy some non-organic produce items, I focus mostly on their organic salad greens.
I am often freezing my extra spinach and kale for use in smoothies or to add to various sauces and other recipes. Their greens selection is especially handy when our gardens and farmers markets here are bare.
| Produce Item | Quantity* | Price |
|---|---|---|
| Wholesome Garden Organic Baby Spinach | 1 lb. | $4.29 |
| Earthbound Farm Organic Spring Mix | 1 lb. | $4.29 |
| Taylor Farms Organic Baby Kale This is the perfect kale for people who don’t like kale. | 1.5 lbs. | $4.99 |
| Taylor Farms Organic Superfood Power Greens | 1.5 lbs. | $5.29 |
| Eat Smart Sweet Kale 7 Superfoods Salad Kit I chuck the dressing and make my own. | 28 oz. | $5.49 |
| Bunny Love Organic Carrots | 10 lbs. | $6.99 |
| Avocados | 6 count | $5.99 |
| Onions | 10 lbs. | $5.59-6.99 |
| Garlic | 2 lbs. | $4.29 |
| Organic Fuji Apples Sadly, they’ve not had them for a while. | 5.5 lbs. | $11.49 |
| Bananas | 3 lbs. | $1.39 |
| Lemons | 5 lbs. | $8.49 |
Pantry Items I Buy at Costco
A well stocked pantry is another key to health and vitality, and mine is full of nutrient dense ingredients that I can throw into my culinary (I’m using that term very loosely) creations. Here I’ll provide some details on several of my favorites, some of which are not yet common in mainstream kitchens.
| Pantry Item | Quantity* | Price |
|---|---|---|
| Tru Roots Organic Quinoa Quinoa, a super seed, is definitely a staple in our home. It is a complete protein, and a little goes a long way. I use this gluten free star more often than rice these days. See my favorite way of preparing quinoa to always have on hand at the bottom of this post. | 4 lbs. | $19.99 |
| Village Harvest Organic Freekeh Freekeh, roasted green wheat, is a highly nutritious ancient grain that I use similarly to rice in dishes. | 3 lbs. | $8.97 |
| Pedon Organic Italian Farro Farro is the oldest grain domesticated by humans (according to its packaging). This protein and fiber rich grain is another grain that I use much like rice, and it is a favorite in soups, similar to barley. | 3 lbs. | $8.79 |
| Carrington Farms Chia Seeds Chia is another super seed. This tiny little gem packs a punch of fiber, protein, antioxidants, and Omega 3 fatty acids. Add it to granola, breads, muffins, yogurt, and even beverages. When it combines with liquid, it gels. So if you add it to say, mango juice, it will be a bit like drinking mango jello, but far healthier of course. | 2 lbs. | $9.89 |
| Manitoba Harvest Hemp Hearts These shelled hemp seeds are a good source of protein and healthy fat and are a great addition to salads and smoothies. | 28 oz. | $14.89 |
| Kirkland Organic Extra Virgin Olive Oil Great taste. Great price. Highly rated. | 2 liters | $13.99 |
| Carrington Farms Organic Extra Virgin Coconut Oil Pure, unrefined, and cold pressed. | 54 oz. | $15.99 |
| Ottovia Avocado Oil As if I need another reason to love avocados, this oil is great for higher temperature cooking or to use in salad dressings. | 1 liter | $8.89 |
| Hain Pure Foods Organic Flax Oil This delicate oil should not be thought of as a cooking oil. I use it in salad dressing. It is another source of Omega 3s, which almost all of us need more of. | 24 oz. | $14.79 |
| Kirkland Organic Chicken Stock | 6/32 oz. | $10.99 |
| Kirkland Oven Dried Organic Roma Tomatoes | 35 oz. | $8.99 |
| Spices I’m not listing them individually, but they have a great selection of the spices we use often and the sizes to accommodate. Their pink Himalayan sea salt grinder holds a full pound of salt. | varies | varies |
| Kirkland Pure Vanilla | 16 oz. | $6.99 |
| Kirkland Organic Peanut Butter | 2/28 oz. | $10.99 |
| Brad’s Organic Almond Butter | 28 oz. | $13.69 |
| Kirkland 100% Pure Organic Maple Syrup | 1 liter | $12.99 |
| Nature Nate’s Raw Unfiltered Honey | 40 oz. | $12.99 |
| Go Raw Raw Sprouted Pumpkin Seeds One of the best snacks ever! | 1 lb. | $9.99 |
| Kirkland Pine Nuts | 24 oz. | $25.99 |
| Kirkland Walnuts | 48 oz. | $18.99 |
| Kirkland Cashews | 2.5 lbs. | $14.99 |
| Kirkland Pistachios | 3 lbs. | $17.99 |
| Medjool Dates | 2 lbs. | $8.79 |
| Sunmaid Organic Raisins | 4 lbs. | $8.69 |
| Made in Nature Organic Calimyrna Figs | 40 oz. | $11.49 |
| Mayorga 100% Organic Cuban Coffee (In honor of my 100% Cuban mom-in-law.) | 2 lbs. | $14.99 |
Amy’s Pantry Real Food Rule Benders
We aren’t perfect. We maintain an average of about 80-85% whole/real foods in the Taylor household. It works for us, but we always strive to do even better. The following represents some of the imperfection within my pantry.
| Food Item | Quantity* | Price |
|---|---|---|
| Dave’s Killer Organic Bread This bread is 100% whole grain with 21 whole grains and seeds. Its rule bender is the added sugar. | 2/27 oz. | $6.99 |
| Alpine Valley Organic Multigrain Omega 3 Bread This bread is delicious. I mean delicious. However, while it is full of whole grains, nuts, and seeds, it is not 100% whole grain. | 2/24 oz. | $6.59 |
| Tasty Bite Madras Lentils and Channa Masala These are a go-to if we need something hearty in a rush. My kids love them. Sunflower oil is the offender on this otherwise really short whole food ingredient list. | 6/10 oz. | $9.99 |
| Food Should Taste Good Multigrain Tortilla Chips This whole grain and seed, gluten free tortilla is fried in refined oil. | 24 oz. | $6.99 |
| Kind Bars I buy these because they are gluten free and far lower in sugar compared to almost all the other bars. The offending ingredients are glucose and soy lecithin. | 18 bars | $17.99 |
So there ya go, Part I is complete (update: Part II of my Costco list is now complete as well).
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And as promised, here is my method for having perfect flavor-rich quinoa at the ready. I often double this amount and freeze it in servings of two and four.
Flavorful Quinoa
Ingredients
- 3 cups quinoa
- 3 cloves garlic (minced)
- 1/2 onion (yellow)
- 2 tablespoons avocado oil
- 5 cups vegetable broth (organic (or chicken))
- salt (to taste)
- pepper (to taste)
Instructions
- Rinse 3 cups of quinoa and allow time for the water to drain thoroughly.
- In a large sauce pan, toast quinoa over medium-high heat, stirring frequently, until quinoa makes popping sounds, about 5 to 7 minutes. Transfer quinoa to a bowl and set aside.
- Saute 3 cloves of garlic and 1/2 of a yellow onion in 2-3 tablespoons of avocado oil (or other) until softened.
- Add the quinoa to the mixture and stir until combined.
- Add 5 cups of organic vegetable or chicken stock.
- Bring to a boil. Turn heat down to simmer, cover, and cook for 13-15 minutes or until you see the little circles separating from the seeds. Salt and pepper to taste.
- I typically have a bowl on hand in the fridge and freeze what is left.
Thank you!
what kind of cereal can you buy that is nutritional and not too bad overprocessed? i don’t have time to make my own.
Hi Angie, you can find some of our picks for cereal here: https://www.100daysofrealfood.com/whats-in-your-cereal/
Or if you ever get the time to make your own, this homemade granola is delicious: https://www.100daysofrealfood.com/recipe-granola-bars-cereal/
-Nicole
Do you find Cotsco is cheaper than buying several bags from Aldis?
I am happy everytime I cook food for my family. I always wants that they will eat the food that is delicious and healthy. That’s why, when I discovered black seed oil. I add it up to every dish I make for them. We used it also as supplement.
I also used black seed oil as a supplement and i can say that I gives me energy and strength to do my work as a wife.
I love feeding my family healthy. I find that Costco doesn’t sell breads and nuts in their most digestable form(soaked or sprouted). I find a huge difference in the way I feel when soaking my grains, legumes and nuts. Have you happened to come across any traditional prepared foods at Costco that maybe I have missed? Thanks!
Hi. I have found TruRoots sprouted quinoa and brown rice, sprouted pumpkin seeds, and ezekial bread at various Costco’s that I’ve visited. I’ve also seen sprouting kits. You can request/suggest that they carry more sprouted items. :)
Thanks for the list! I’ll be visiting NC from CA, and was trying to find out if the CostCo in Charlotte carries much in the way of organics. Here in CA we have a huge range of organic goods at CostCo. Have you looked for organic butter & eggs? I also like their whole food organic freezer items like organic berries of all kinds, chicken & ground turkey (although we eat 90% veggie). For convenience, I also like their organic salsa, canned black beans, garbanzos & kidney bean (although i prefer making my own, i don’t always have time :-)
Hi Kitty. They have a good selection of organics in both locations. They have organic eggs and butter. :) The ground organic turkey is now a staple in my home, too. I need to do an update on this post!
Hi! Thanks for a great list! I just have 2 comments. One is, why do you buy chicken stock? Throw a chicken or turkey carcass in your crock pot and let it simmer 24 hours. One of the easiest DIY recipes out there. I save my veggie scraps (carrot tops, onion ends etc) in a bag in the freezer and throw them in too! So good, and full of nutrition!
My other comment is about the raw honey. Local raw honey has the pollen from all the local weeds and flowers. A little, like a teaspoon or honey stick, every day year round will slowly cure a person’s seasonal allergies, by getting their immune system used to the minute amounts of the allergens every day. It sure worked for my husband! The problem with raw honey at Costco is that it’s most likely not local honey. So not nearly as beneficial as getting raw honey from your local health food store or farmer’s marke .
Hi. I do make my own stock but always have extra on hand just in case I can’t keep up with demand. :) My first choice for raw honey is from our local farmer’s market.
And you can always, as I do, use just plain water. After cooking you can add any spice, salsa, or sauce you want.
Can I have the recipe for your homemade recipe to go with that bagged kale salad mix at Costco pretty please?
Hi there. I just use varied vinegar and oil combos. Sometimes I use a citrus or champagne vinegar that is a bit sweeter. Other times, I add a little honey and mustard.
Hello, I found Avocados at Costco yesterday for $3.99! So my question is, how do you store them to last the longest?
Hi. This will help: http://www.stilltasty.com/articles/view/45. ;)
Hi Cylinda, My dad grew avocados, so I’m all about eating them every day! Ripen on the counter, then stick in fridge. Mash on toast with salt. Slice on sandwiches, Make guacamole, and cover it completely with saran wrap. Will not turn brown if air can’t get to it. Cube in salads. Put a little in a green smoothie. You can get crazy and make avocado pie and avocado cake, like we did in 8th grade home arts. Good luck.
pour salsa on top of quac. to keep it from browning. more environmentally friendly, better coverage and less expensive/wasteful than saran wrap.
I refrigerate each one when it has the slightest bit of softness, except the one I want to use first. They can last up to a month.
I just wanted to say a huge thank you for this quinoa recipe! I just happen to run across it tonight and decided to make it. My kiddos (age 1 and 2 1/2) devoured it and my toddler is a very picky eater. One quick question on the directions it says to rinse and drain the quinoa. What is your recommended way to do this? Every strainer or colander I have had too big of holes.
Hi Crystal. Glad you like it! :) I use a fine mesh strainer. A flour sifter can work, too.
I add Turmeric, Cumin, Cardamon, Paprika, Italian Seasoning and a few Bay Leaves to give a little more flavor. I always have a bowl of Quinoa and a Bowl of Brown & Black wild rice. Thank you for you recipe.
Most quinoa in a branded package has been rinsed. You only need to be wary of bulk. The package should say, or see the brand website. You can always test cook 1/4 c unrinsed and taste it for bitterness. This rinsing was only a concern when quinoa was new to the U.S. Ten years ago.