Almost 2 years ago, I shared my top 15 Healthy Costco Items, and guess what, I’m here to do it again! Some items are the same…others are new!
Eating healthy doesn’t have to break the bank…..and with the rising costs of EV-ERY-THING, eating healthy without giving up your last born [which BTW, I would 100% do…kidding! sorta ;)] is totally possible. With a little help from Uncle C, you can buy alot for a little. They might possibly have the largest section of any bulk retailer and do pretty well at populating their stores with regional brands as well. Now, before you start coming at me with support local, let me be clear. We support our local Farmer’s market from May-June, but living in Eastern Canada means winters are long and cold and access to vegetables and fruit is limited. Shopping at Costco (and other stores) in the winter months allows us to still maintain a healthy diet without freaking out about how much it all costs.
Ideally, you want to be eating mostly real, whole foods and minimizing the processed junk and ‘food’ out of packages. We are what we eat…and what we eat eats sooooooo, prioritizing organic, grass-fed meats, organic produce as much as your budget allows is a good idea. If you want a little reminder of the Dirty Dozen and The Clean Fifteen, check them out here and here.
At the end of the day, some vegetables are better than no vegetables so if budget is tight, consider checking out the frozen vegetable section. SO MUCH VARIETY. And very little downside. #SavingCoin
Here’s my 2019 list of Healthy Costco staples that you should check out (and buy) the next time you are there.
Like gluten, corn – and its many derivatives are in everything. Literally E-VE-RY-THING.
From packaged foods to dairy products and chewing gum….it’s even in so many of your favourite household, health and beauty products (think toothpaste, aspirin, shampoo and makeup!) Ever get a hint of popcorn when you lick an envelope to seal it? Yep, corn is in the adhesive strip too. (crazy right?) (told you it was in literally EVERYTHING!)
Don’t believe me? Just take a look at the ingredient list of most packaged or processed foods, and you’ll surely recognize a few sources of it: cornstarch, corn oil, and high-fructose corn syrup, (also known as glucose-fructose).
Similar to how gluten is sometimes camouflaged by other names (like durum semolina), corn can also hide by assuming other identities such as dextrose, dextrin, modified starch, ascorbic acid, and cellulose. #sotricky
As if that wasn’t bad enough, even when corn is not actually in the food, it’s now used in plastic containers that hold our food. Seriously?!
Ok, but what’s really wrong with corn?!
Although corn is often referred to as a “healthy” food, just like gluten, it can cause a leaky gut. Wait, what…a gut that leaks? Read on my friend, read on.
If your intestinal wall is damaged, thinned, or has gaps in it – known as impaired intestinal permeability, the breakdown and absorption of the food you eat is also impaired.
Partially digested compounds, bacteria, and chemicals that shouldn’t be absorbed can quite literally “leak” across the intestinal membrane and into your bloodstream. This is because the protein in corn – zein, can look like gluten to a person’s body, and those who are already sensitive to gluten can “cross-react” to corn.
And because corn and its derivatives (much like gluten) have made their way into everything and most processed foods – nothing is safe. This includes our unassuming salad dressings, innocent pasta sauces and dip-worthy condiments – that we love to dunk our corn tortilla chips in!
Here’s the thing: even if you’re diligent about avoiding packaged foods and generally stick to a regime of whole fruits, veggies, and some high quality animal products…corn can still sneak into your otherwise healthy daily diet! What the what??
If you’re still experiencing health issues or symptoms of a poorly functioning digestive system after removing gluten from your diet, consider that corn could be the new ‘gluten’.
Making just a few small changes in your health routine can bring about a big, positive impact. Why not try reducing the amount of corn in your life? Why not try this easy “corn-free” DIY Calming Body Powder recipe? Every little bit helps and it’s so silky smooth on your skin right after a bath. Talk about self care!
In case you don’t know, I have a large family. 4 young, but rapidly growing, kids; a husband who eats a colossal amount of food (ok, maybe not colossal but he eats ALOT) and myself. Feeding 6 people is no cheap venture and we decided long ago, that we wouldn’t cut back back in the area of food, vitamins or health. We know and support our local farmers, eat primarily grassfed, pastured or organic meat, and mostly organic vegetables and fruit. BUT, it does get expensive! And, I totally get that as the cost of food continues to rise, it is becoming harder to feed your family in a healthy way without blowing your budget. FYI – We went through 10 eggs this morning….and hubby didn’t even have any!
Enter Costco. It’s a love-hate relationship. Yes, it’s the king of Big Box Stores. Yes, it’s full of cheap, oversized, unhealthy garbage. Yes, people enter the front door, lose their manners and will push over babies and the elderly to get a food sample. And YES, there are also tons of nutritious, well priced foods that you should be buying!
Below, I’m going to share some of the things I love to purchase and you should check out the next time you are there.
Made Good Chocolate Chip Granola Bars.
It’s a granola bar made with a serving of vegetables. Free of the most common allergens. And friggin delicious. You will not find a better price on these bars anywhere ($9.99). Hopefully Costco will start carrying some of the other flavours.
$16.99 for 1kg of nuts. Boom. Amazing price and you can also use them to make cashew milk (stay tuned for my post/video on how easy it is to make cashew milk).
Chosen Foods Avocado Oil
Good source of Monounsaturated fats. Great for salad dressings or adding to smoothies. $13.99
GoGo Quinoa Pasta
Red & White Quinoa Pasta. Organic. Gluten Free. Yummy. $9.99
Huge bag of Quinoa for $14.99. It’s so versatile…you can cook a large amount on Sunday and then use it in cold salads, as rice, as breakfast. So many options! (but don’t forget to rinse it so you can rid it of saponins – nature’s soap)
Do I even need to tell you how awesome these are? $8.99
Luke’s Seed Crackers
A crunchy, healthy version of vegetable thins. $7.99
Organic Chicken Broth
Always something that you should have on hand. $9.79
Manitoba Hemp Hearts
Yes, these are at Costco! Small but mighty, these little gems are an amazing source of protein and fat. Add them to salads, oatmeal, yogurt or smoothies. $14.89
Nature’s Intent Organic Chia Seeds
We love Chia seeds in our house. I add them to almost all our smoothies, make ‘yogurt’ with them, pancakes, power balls…so many uses! $9.99
Nuts for Nature Nut and Seed Butter
When you want a switch it up from your regular almond butter, you need to try this. Nuts and seeds perfectly matched and blended. $11.99
Simply Natural Pasta Sauce
Organic and no added sugar. When you are pressed for time and can’t make your own, this sauce is a fantastic wing man. $9.99
Moov Frozen Blueberries
Wild and pesticide free. 1.5kg for $8.99
Moov Frozen Fruit
There are a bunch of options for frozen fruit. Many are organic (cherries, strawberries) and the rest are pesticide free. Great to have if you make smoothies.
Whole chickens, breasts, drumsticks, wings and even ground. If you aren’t connected with a local farm, this is a great option for well-priced organic chicken.
What are some of your favourite, nutritious finds at Costco? Leave a message below and let me know!