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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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Head over to our Free Membership Area to get instant access to a printable PDF copy of my Costco Shopping List. You will also be subscribed to our weekly newsletter to be notified of new blog posts and recipes.
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)
- ½ 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 ½ 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.
Evangeline says
Thank you for posting! I will check the Costco that I visit in Raleigh,NC and see if it carries some of these items.
Do you think you could do one of these Real Food favorite lists for BJs and Sams also?
Thanks!
Lindley Pless, The Sentimentalist says
Wow! I never thought there were so many healthy options at CostCo!! I am taking his list with me next time I go. Thank you!
Mary says
I had a question about the quinoa. Could this be made in a rice cooker/steamer? I would like to include this in our meals, but I am a little put off because I am not familiar with it. Thanks for the wonderful list!!
Amy Taylor (comment moderator) says
Hi there. You can! Here is how:http://glutenfreegoddess.blogspot.com/2009/01/how-to-cook-quinoa-super-easy-way.html. :)
Danielle says
I too LOOOOOOVE Costco. So I was so sad when I realized their 100% pure vanilla has corn syrup (!) in it. Just FYI.
Julie says
Mine does not say corn syrup. Is yours the KS brand?
Camille says
What great items! So sad that my local Costco does not carry most of the pantry items listed in this article...
Fabiana says
My Costco also carries Lara Bars. I love Costco for the variety of organics. Thanks for posting this article. There were quite a few items I didn't know about.
Christi K R says
I have been a Sam's Shopper out of convenience, but I recently bought a one year Costco Membership through Living Social. The deal has expired in my area, but you can search for it and put your e-mail in to be reminded if they put it back on in the future. I look forward to checking out your list when I make my first visit soon! Thank you!
https://www.livingsocial.com/deals/1197846-costco-membership-bonus-20-cash-card-coupons?cvosrc=email.blast.digest_behavioraldigesthomechef&utm_campaign=digest_behavioraldigesthomechef&utm_medium=email&utm_source=blast
michelle says
Great list! Thanks for this great resource. I'm wondering about their maple syrup however, as I used to buy it before I realized that the plastic code on the container is #7...which is the very worst kind for leaching into foods. This was enough to make me stop buying it. But perhaps if enough of us speak up, they will change their bottle!
Silvia says
Hi Michelle,
Our Costco also sells maple syrup in tin cans. I puncture the can and poor it into a class container with a screw top in the fridge. Perhaps this can work for you too.
faisha says
Michelle, I wish you had not told me that! I think we should all commit to contacting them about the issue and as them to change their ways.
michelle says
Faisha...good news! I was at Costco today and checked the maple syrup plastic code again (since it'd been several months that I saw the 7) and it's now a 2! So I bought one. I may still store it in glass, but I don't feel as badly buying it now. Wanted you to know what I discovered!
Kimberly Johnson says
Interesting how that person at THHE lumps Costco with Walmart because they offer discounted prices. I was thrilled when they jumped on the organic and healthy food wagon. Our Costco carries Nutiva brand coconut oil. I shop at Costco regularly and buy 90% of the products on this list, and the quality is superb. And if you happen to get a bad jar or bag of something, there is no hassle in returning it. I just don't understand people who always have to criticize and look for the negative. You don't like bulk purchase discounts, don't shop at Costco!
Kimberly Johnson says
Also, produce items have either their pack date or pull date listed on them, I always get the latest one I can find even if I have to move boxes. I do the same at the regular grocery.
Brooke says
Great article! Looking forward to part II!
Natalie says
It's so interesting to see what different areas/Costcos keep in stock. I could find a few of these at my local one but not all! thanks for posting!
Susan says
How long do you keep the quinoa frozen? Or do you know the time limit on use for frozen quinoa?
Amy Taylor (comment moderator) says
Hi Susan. It is good to keep frozen up to 6 months. :)
Carrey says
I just bought black bean pasta from Costco and its really good! Its Organic Black Bean spaghetti shaped pasta. Only ingredients are black beans and water! Making it for lunch right now with turkey meatballs, spinach and a pinch of pesto sauce!!
dina speirs says
I can't wait for part II! ALSO, regarding Costco.... I get my Costco membership for FREE, because you get percentage of cash rebate at the end of the year for everything you buy including gas, so I end up getting about $120 per year!
Bill says
Wow.. Those prices look great! We pay more for non organic equivalents.. I wish we had a Costco near WIlkes-Barre / Scranton Pennsylvania
Jan says
Regarding the quinoa recipe -- can you give me some ideas on how you use it throughout the week?
Amy Taylor (comment moderator) says
Hi Jan. I use it much like I use rice. There are endless possibilities. It is great in casseroles, salads: http://www.organicauthority.com/10-quinoa-recipes-made-fresh-or-use-up-that-leftover-quinoa/, as a side on its own, as the base of veggie burgers, etc. Here is the veggie burger recipe I use: http://spunkyavocado.com/black-bean-quinoa-burgers/. And here are some others: http://www.organicauthority.com/10-quinoa-recipes-made-fresh-or-use-up-that-leftover-quinoa/. ~Amy
dina speirs says
Thanks for this article! Great stuff. I buy most of the stuff on it already, except some of the pantry things are new to me! I am a big costco shopper... really appreciate this! Blessings!
Boris says
You do realize that glucose is the sugar that our body uses for energy, right? All sugar we take in (fructose, lactose, etc.) is broken down to glucose to use for cellular fuel. Read about the Krebs cycle for more information!
Eva says
There are many reviews online about this coconut oil (Carrington Farms Organic Extra Virgin Coconut Oil). Apparently the quality is really low, plus extra virgin coconut oil does not really exist.
Many many online articles say it is suspicious. Google it!
Carreen says
Hi Eva,
Where did you find this information? You must have googled hard and long to find it. So far all i've found on google are your comments.
Perhaps you don't know that if any product proves to be less than the best, Costco will not carry any longer.
If you have sites to support your notions, posting will give you credibility.
Michelle says
That person was probably reffering to THHE's blog:
http://www.thehealthyhomeeconomist.com/why-buying-coconut-oil-at-costco-is-risky-business/
Lauren says
Regarding the "SuperGreens" salad mix, I love it with the pepitas and dried cranberries but do not like the dressing - far too sweet and probably where all of the calories and fat grams come from - would like to know YOUR recipe.
Thanks!
Katie says
Hi Lauren,
I don't have a Costco where I live, but my mom brings me Costco goodies each time she visits. Last time she brought a bag of Nutiva Coconut Flour. Awesome!
Anyway, I know exactly what you mean about that dressing! I make a batch of this dressing nearly every week... so good and easy :)
Whisk together:
1/4 cup balsamic vinegar
1 TBL dijon
1 clove garlic, minced, pressed or grated
1 TBL honey (you can use less, if you'd like)
1/8 tsp salt
1/3 cup olive oil
Amy Taylor (comment moderator) says
Yep, Katie is spot on with one of my favorite dressings...and it goes great with the salad. I also love basically the same with a citrus vinaigrette minus the mustard and garlic with a bit of salt and pep. Very basic. ;) ~Amy
dina speirs says
can't wait to try this! YUM! Thanks!
Amy says
Thanks for the list. Nuts at Costco are really good deal, but they are not organic. For nuts, does it matter whether they are organic or not? Thanks!
Amy Taylor (comment moderator) says
Hi Amy. I often buy organic and raw nuts and seeds, too, but I do love the quality of Costco nuts. ~Amy
Claire says
I keep track of the price of each item I buy on my Costco trips to make sure I don't go over my Costco budget, and it's interesting to see your prices listed because ours in AZ are different for some things! I've found they can vary by store here even. The organic spring mix salad is $3.79, quinoa is $18.99, baby carrots are either $4.99 or $5.99. Interesting!!
dz5003 says
This is the first time I became interested in Costco, but I am glad I did some research before joining for Costco’s organic foods! It turns out that Aurora provides Costco’s Dairy products and Aurora nearly lost the ability to sell their products as organic in 2007 and from all accounts that I have found they have not improved at all. Aurora is not a company I want to support.
Costco’s organic chicken (from what info I found) seems to be supplied by Coleman organic. From what I have found online about them, I would likely buy from them after some more research.
So now I have to decide if I want to pay $50 for a membership to a store 45 mins away, primarily to buy organic chicken. Hmm, not sure about that.
Anyone know where the organic beef comes from? I'd like to know more about that.
Amy says
Gotta watch the produce there...when I went to get lemons the other day, they were actually under a GMO code...no thank you. Keep in mind also that unless produce is labeled organic from another country, it has been radiated and you do not know the possible horrific conditions they were grown in.
Stacie says
Lemon is not a GMO food. Also, I am pretty sure that the whole GMO, Organic, Convential Code business was debunked.
Patti says
Looks like my list but I also suggest the raw tortillas made by tortilla land. Just a few ingredients and all pronounceable.
Heather B says
Ha ha!! Your "rule breakers" count as my doing good foods. ;)
helga says
How do you freeze your fresh spinach?
Teresa says
I love Costco AND this blog. I bought your book, THANK YOU! Because of this blog and the book I had the best dinner tonight. I made cilantro rice with lime and topped it with black beans, salsa and white cheddar cheese. I added a side of organic baby summer squash, I also made whole wheat biscuits to go with it all. You have gotten me to cook good food for myself. I live alone and stopped cooking
Staci says
Great timing! Our Costco opens October 1 & I'm trying to figure out if I want a membership. A family member gave us their extra Sam's membership but we only buy a couple things there because they don't have many organics & we only have the refrigerator freezer.
We're also getting a Trader Joe's soon & just saw a comment that you have a list for them too, so thanks for that too!
Judy says
We shop Costco about twice a month. We are both retired and make special trips to Atlanta. I have twice purchased organic greens in the plastic tub only to find that I had to discard fully 75% of the container and then worried about serving the rest. Often we buy the tomatoes (shown in the pic on your page) and divide with friends. Their bagels are good and freeze well; however, the rosemary bread does not freeze well.
Love Costco and have been a member over 10 years. Their travel service is very helpful with great bargains.
Johnny H. says
I see no real savings in COSTCO or practically any other "club store". The brand names are unknown and any one that sounds familiar is either hit or miss. Wise shopping at reputable stores with name brands, watching sales, using coupons and making-from-scratch at home is always the best practice.
Amy Taylor (comment moderator) says
Hello Johnny. That has not been my experience with brands at Costco, organic brands in particular. And, I love Kirkland Signature products. I've rarely been disappointed and the few times I have, I can return anything no questions asked. I've not real experience with other big box stores. The same brand of quinoa that I buy at Costco would cost 3-4x the amount at our local grocery. I just priced it this week. I shop at our local store, too, but there are plenty of items that can't compete, price-wise, with what I find at Costco. ~Amy
Patty Magyar says
This is awesome! Thank you. I can't wait for part two!
Kim says
As an employee of Costco, I am eating better than ever, AND saving money. Whole Foods, Trader Joes... I like em, but again too pricey and small portions. Who wants to shop so ofter? My favorite, Berries!! Year round delicious!
Sarah H. says
I love Costco too! My store has a lot of organic choices but not much in produce. The carrots are our regular buy. I love their organic ground beef and chicken. Also the flour, when they have it. I make a lot of bread and we go thru it fast.
I'll have to try some of your favorites, Amy! Thanks for sharing.
Sarah
Amy Taylor (comment moderator) says
You are welcome! :)
S says
How often are you shopping with this list; weekly, biweekly or monthly? I know the produce is not likely to last more then a week or so but how about the rest of the list? I did a quick add up of the prices you have listed & it was over $400 for everything.
Jenny says
S-
I have had my 54 oz tub of coconut oil for several months...it has a shelf life of 2 years:
http://www.kelapo.com/frequently-asked-questions/
Also, I don't suppose she buys ALL of the produce or grains every time because these are large packages.
Seems like just a heads up of how many great real food items Costco does have that work for her...
Amy Taylor (comment moderator) says
Hi there. I am in Costco a few times a month but that is often just to pick up a few things in produce and replenish something I'm running low on. Sometimes we will have a pricey trip but I'm stocked for quite awhile when that happens. Many of my pantry items last for months. :) ~Amy
Jane Ward says
We are finding that our Costco is fewer organic items every time we go. We hope this will change back but for now we find we have to go elsewhere. Love your blog and all the ideas our family takes away from it!
Tangelo Umi says
I to shop at Costco but as we all know the word Organic just means you can use cow manure and no pesticides what about the water???. Also I find it very hard to find stuff made in America that means producted and packaged in America. What is wrong with this country
Kara says
First off love Costco and love the blog post!! But I'm new to whole food eating and I'm curious about avocado oil could u elaborate on use in recipe or direct me to a realiable blog or blog post!?!?
Thanks so much!
Kara
Amy Taylor (comment moderator) says
Hi Kara. This heart-healthy fruit oil is packed with healthy fat, nutrients, and can aid in the absorption of the fat-soluble antioxidants in veggies (think salad dressing). Its consistency is similar to olive oil but it is more neutral tasting (in my opinion) and has a high smoke point which makes it safer for higher temperature cooking.
Here is an article with more info: http://authoritynutrition.com/12-proven-benefits-of-avocado/. ~Amy
Sheila says
I have shopped at Costco for about eight years, and have now worked there for a little over a year. I liked Costco before, and now that I work there, I love it. Both members and employees are treated with respect and fairness, by co-workers as well as management. I was also glad to learn that food items that are still very usable but have just gone out of date are donated to the local food pantry. Food that is damaged or otherwise not appropriate for donation is not just thrown in a landfill, but collected in special bins and used for large scale composting. We recycle cardboard and plastic, as well.
Amy Taylor (comment moderator) says
....and yet even more reasons to love it....and respect it as a company!
Colleen Grossner says
This is an awesome post, Lisa!!! I LOVE Costco too! We get 90% (probably more!) of our food there! It's awesome that very often you can buy organic from Costco for cheaper than conventional from other grocery stores! I also appreciate that I don't have to exactly "pick out" my produce, since they come in ready to go containers. We stock up when good coupons come around too to save even more! Have a great weekend! I LOVE the tub of dates that Costco sells!!! Here is a link to Costco posts on my website, in case you're interested :) http://fresh-you.blogspot.com/search?q=costco Have a great weekend!!
Colleen :)
Amy Taylor (comment moderator) says
Thanks for sharing!