Shopping (where to find unfamiliar foods & ingredients)

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As we transition to a healthier way of eating it can be a challenge to find unfamiliar foods and ingredients. Listed are common items that my students are often looking for. Where applicable, for people living in my area, included are some addresses to make it easier to find what you’re looking for. I hope you find these resources helpful to your journey.

Breads & Pita

Choose loaves with at least 5g fiber per slice. Check Nutrition Facts to learn the Five-to-One Fiber Rule.

  • Ezekiel 4:9 sprouted bread
  • Whole Grain rye bread
  • Whole Grain Sprouted made by Silver Hills 
  • Bliss Baked Goods, 10710-142 St
  • Breadland in Oliver Square, 11642 104 Ave, Unit 642 Edm
  • Sunbake Pita Bakery, 10728-134 Ave, Edm
  • Superstore carries Byblos pita which is made without oil

Coffee & Tea Substitutes

Crackers (with no added oil or fat)

  • Corn Cakes – organic, Dollar Store
  • Mary’s Organic Crackers, original
  • Ryvita or Wasa Crispbread’s, several varieties including gluten free
  • Suzie’s Organic Puffed Thin Cakes with brown rice & quinoa

Grocery Stores (stores with more plant-based foods to choose from)  

  • A Mart – Edmonton’s largest and newest Korean grocery store 9251-34 Ave
  • Amaranth Whole Foods – Specializes in organic – Enjoy Centre, St Albert
  • Barb’s Kitchen Center – Wide variety of whole grains, legumes, nuts and seeds. 9766 – 51 Ave, Edm
  • Blush Lane Organic on Whyte Ave – 8135-102 St, Edm
  • Earth’s General Store – Environmentally friendly, bring your own containers, 9605-82 Ave, Edm
  • Elsafadi’s Supermarket & other International Grocery Stores
  • Orii Vegan & Vegetarian Market – 10156-114 St, Unit #5, Edm

Ingredients (that may be new to you)

  • Flavored Vinegars – Evoolution upstairs in the Enjoy Center, St Albert
  • Liquid Smoke – Canadian Wholesale, Earth’s General, Save On Foods
  • Miso – Has a salty, savory flavor. Most grocery stores carry it, but it’s easiest to find in natural food stores and Asian markets. Miso is a live culture, look for it in the refrigerator section.
  • Nutritional Yeast – Amaranth Foods, Bulk Barn, Health Food Stores, Save On Foods
  • Soy Sauce (these are gluten free) – Bragg’s Liquid Aminos, Coconut Aminos, Tamari by San-J, VH Soya Sauce.
  • Ume Plum Vinegar – Technically it’s not a vinegar as it contains salt. Has a salty, fruity, sour flavor. Good substitute for vinegar also nice on steamed vegetables. Amaranth Foods and Earth’s General.

Juices (cold pressed)

Meats (vegan)

  • Butler Soy Curls – These have an amazing meat like texture and are quick and easy to prepare. Check out: Butler Soy Curls available at Amaranth Foods and Earth’s General Store.
  • Sly Fox Vegan Butcher – Make a wide variety of vegan deli meats. 10722-124 St, Edm.

Milk (non-dairy check ingredients for additives and sugar)

  • Consider making your own
  • Eden’s soy milk – is shelf stable – Amazon, Amaranth, Earth’s General Store
  • Soy milk such as So Nice or Silk, unsweetened, refrigerated section

Nut Butters – (with no added oil and sugar)

  • Almond Butter, Nut & Seed Butter and Peanut Butter, are available in several brands and in most stores as well as Costco. Check the ingredients.
  • With the right appliance you can make your own

Snacks (low in salt and no added oil)

  • Roasted Edamame Beans, dry roasted without oil. Amazon and Lucky’s.
  • Roasted Chana Masala (chick peas) dry roasted from plain to spicy flavors. Check Elsafadi’s and FreshCo.

Tofu (fresh made and silken)

  • Fresh made tofu can be purchased at Ying Fat Food Products at 10512-98 street and at Lucky’s Supermarket at 13851-127 street NW.
  • Silken Tofu is great for creamy salad dressings and desserts. There are two kinds. One that must stay in the fridge while the Mori Nu comes in a shelf stable aseptic container. The refrigerator silken tofu is easiest to find in Asian Stores, however check the ingredients. Some contain eggs. Check Amaranth Foods and Earth General for Mori-Nu.