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Cookhouse Hero's

Deserted Island Musts

When embracing the WPF diet and lifestyle, if you use these lists as a general guideline, your journey could be less complicated to navigate. These foods were chosen for flavor variety, cooking versatility, and nutritional value. Please keep in mind that VARIETY is the most important consideration. Honorable mentions include: Ezekiel 4:9 bread, dense German rye bread, Wasabröd crackers, corn and ww tortillas, ww pita, ww unbleached flour, sauerkraut, hot chilis, Trader Joe's vegan 72% dark chocolate chips, and pure maple syrup. 

ON THIS PAGE:

ON THIS PAGE: 

Water is Wonderful. /  List for Beginners + Michele's List / Whole Vegetables / Whole Fruits / Intact Whole Grains / Legumes Family / Raw Nuts + Raw Seeds / Herbs + Spices + Aromatics / Other

Water is wonderful.

Water is the IDEAL beverage for all living creatures, including us homo sapiens (tea is terrific, too). Did you also know that we get water from eating high-water foods? When we pee, our toilet talks to us and tells us if we're dehydrated or not. When that happens, our body doesn't work very well, and it's time to drink more water! Generally, drink about 60 to 64 ounces a day (1.75 to 1.9 liters). More for active/hot days and athletes. 

List for Beginners
Whole Vegetables
  • carrots

  • celery

  • zucchini

  • sweet potatoes

  • potatoes, any kind

  • cauliflower

  • asparagus/broccoli

  • spinach

  • romaine lettuce

  • bell peppers

  • tomatoes

  • cucumbers

  • button mushrooms

  • green beans

  • corn, frozen

  • peas, frozen

  • squash, any kind

  • Napa cabbage (aka Chinese)

Whole Fruits
  • raspberries

  • blueberries

  • cherries

  • pears

  • lemons

  • oranges

  • apples

  • avocados

  • certified organic bananas

  • dates

  • craisins and/or raisins

  • any fruit in season

Intact Whole Grains
  • brown rice

  • bulgur wheat

  • rolled oats (not instant)

  • amaranth + quinoa (GF)

Legumes Family
  • lentils

  • chickpeas (aka garbanzo beans)

  • pinto beans

  • cannellini beans

for adventurous newbies:

tofu + edamame

Raw Nuts + Raw Seeds
  • walnuts

  • cashews / Brazil nuts

  • walnuts

  • cashews / Brazil nuts

  • flax meal

Herbs + Spices + Aromatics
  • oregano

  • turmeric

  • dill

  • cinnamon

  • pepper, any kind

  • herbs of Provence

  • cumin / curry / cayenne

  • pumpkin pie spice

  • onion powder

  • granulated garlic

  • parsley, fresh

  • red onions

  • green (spring) onions

  • garlic, fresh

  • ginger powder

  • tamari / soy sauce / salt

  • vinegars

  • low-salt mustard

  • jalapeño (optional)

  • cilantro, fresh (optional)

  • ginger, fresh (optional)

Other
  • soba noodles

  • whole wheat / bean pasta

  • low-salt salsa

  • artichoke hearts

  • tea, any kind

  • vitamin B12

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Michele's List
Whole Vegetables
  • carrots

  • celery

  • zucchini 

  • sweet + red potatoes

  • broccoli

  • cauliflower

  • kale

  • spinach

  • arugula

  • beets

  • bell peppers

  • asparagus

  • tomatoes

  • cucumbers

  • red cabbage

  • Brussels sprouts

  • mushrooms (mixed varieties)

  • green beans

  • radishes

  • turnips / kohlrabi

  • squash, any kind

  • corn

  • peas

  • fennel

Whole Fruits
  • raspberries

  • blackberries

  • blueberries

  • goji berries

  • cherries

  • lemons

  • oranges

  • apples

  • plums

  • pears

  • avocados

  • certified organic bananas

  • dates + dried plums

  • craisins and/or raisins

  • any fruit in season

Intact Whole Grains
  • brown rice

  • hulled barley

  • bulgur wheat

  • rye berries / amaranth (GF)

  • quinoa ("keen-wah")

  • steel-cut oats (aka Irish oats)

  • old-fashioned rolled oats(not intact but good for baking)

Legumes Family
  • lentils

  • black beans

  • chickpeas (aka garbanzo beans)

  • black-eyed peas

  • pinto beans

  • split peas

  • edamame

  • tofu

  • white bean (navy, lima, etc)

Raw Nuts + Raw Seeds
  • walnuts

  • almonds

  • Brazil nuts

  • cashews

  • sunflower seeds

  • sesame seeds

  • pepitas

  • flax meal

  • chia

Herbs + Spices + Aromatics
  • oregano

  • turmeric

  • dill

  • cinnamon

  • peppercorn

  • herbs of Provence

  • cumin

  • curry

  • cardamom

  • cayenne

  • rosemary

  • nutmeg

  • Chinese five spice

  • shichimi (Japanese seven spice)

  • ras-el-hanout / za'atar

  • chili arbol

  • caraway

  • granulated garlic

  • celery seed

  • parsley

  • cilantro

  • garlic

  • jalapeño, fresh

  • onions (red, spring, leeks)

  • lemon grass

  • bay leaf

  • ginger root + ginger powder

  • onion powder

  • tamari

  • seaweed (wakame, nori)

  • low-salt mustard

  • low-salt salsa

  • horseradish (without cream)

  • vinegars

  • miso (white + red)

  • iodized salt

Other
  • soba noodles

  • whole wheat pasta

  • tea (earl grey, green, hibiscus)

  • dark cacao powder (72%+)

  • potato-based vodka

  • vitamin B12

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