Good Mood Food Pantry List

Ingredients by Recipe

Jason will be walking you through 10 recipes over the course of the 10-day course. You don’t have to make the recipes to enjoy the course (you’ll learn a lot just watching!), but if you want to try your hand at the recipes, we created this Pantry List to help you shop.

We have provided the list two ways:

By recipe, so you can prepare for some recipes on a day-by-day basis (especially where perishable fresh fruit is concerned)

A complete pantry list of all ingredients (for those who like to stock up all at once)

Additional notes:

For ingredients that are slightly unusual we have linked to online ordering options in the complete pantry list.

If you haven’t yet synced up your calendar with the days of the course, that will help you know what to shop for when. Here are the calendars: Google Calendar | iCal

If you would like to print these lists, here they are in simple, printable form.

Day 1: Coconut Yogurt

  • 1 14 ­oz can of full-­fat coconut milk

  • 2 capsules vegan-­friendly probiotic capsules

  • 1 lime, juiced and zested

  • Plain monkfruit drops or plain stevia drops, to taste

  • 1⁄4 teaspoon sea salt

  • 1⁄4 cup blueberries, reserved for garnish

  • 1⁄4 cup goji berries, soaked for 10 minutes, reserved for garnish

  • 1 pint fresh figs, de-­stemmed and halved, reserved for garnish

  • 1 large apple, cored and sliced, reserved for garnish

Day 2: Brain Boosting Smoothie

  • 1⁄2 cup boxed unsweetened coconut milk

  • 1⁄2 cup probiotic coconut yogurt (ideally from the Day 1 recipe)

  • 1 1⁄2 tablespoons raw cacao powder

  • 1 tablespoon raw pumpkin seeds

  • 1 cup frozen wild blueberries

  • 1 teaspoon maca powder

  • 2 teaspoons DHA/EPA oil

  • 1⁄2 teaspoon mucuna pruriens powder

  • 1⁄2 teaspoon ashwagandha powder

  • 1⁄2 tablespoon spirulina powder

  • 2-­3 tablespoons monkfruit crystals, or to taste

  • Pinch of sea salt

Day 4: Chocolate Avocado Pudding

  • 1⁄2 cup boxed unsweetened coconut milk

  • 1⁄2 cup coconut nectar

  • 1 tablespoon organic virgin coconut oil

  • 1⁄2 teaspoon sea salt

  • 1⁄2 tablespoon ground vanilla

  • 1⁄2 cup raw cacao powder

  • 2 large avocados, pitted

  • 1⁄4 cup raw pecans, reserved for topping

  • 1⁄4 raw shredded coconut, reserved for topping

  • 3⁄4 gluten-­free granola, reserved for topping

Day 6: Matcha Chia Pudding

  • 1⁄2 cup chia seeds

  • 1 1⁄2 cups hemp seed or coconut milk

  • 3 tablespoons monkfruit crystals

  • 1 teaspoon ground vanilla bean

  • 1 tablespoon matcha green tea powder

  • 1 teaspoon maca powder

  • 1⁄2 cup raw cacao nibs

  • 1⁄4 cup dried mulberries

  • 1⁄4 cup goji berries

  • 1⁄4 cup hemp seeds

  • 1⁄4 cup fresh blueberries

  • 1⁄4 teaspoon ground cardamom

  • 1⁄4 teaspoon ground cinnamon

  • Pinch of sea salt

  • Fresh mint leaves, reserved for garnish

Day 7: Kava Kava Sleepytime Tonic

  • 2 tablespoons dried kava kava root powder

  • 2 cups hot chamomile tea, lightly steeped

  • 1⁄2 teaspoon alcohol-­free vanilla extract

  • 1 tablespoons organic virgin coconut oil

  • 2-­3 tablespoons monkfruit crystals, or to taste

  • 1 dropperful passionflower extract

  • Pinch of sea salt

Day 8: Superfood Trail Mix

  • 1⁄2 cup raw almonds

  • 1⁄4 cup raw walnuts

  • 1⁄4 cup sprouted pumpkin seeds

  • 1⁄4 cup raw sunflower seeds

  • 1⁄2 cup unsweetened coconut flakes

  • 3 Tbsp raw cacao nibs

  • 1⁄4 cup goji berries

  • 1⁄4 cup golden Hunza raisins

  • 1⁄4 cup dried blueberries

  • 1 tsp ground cinnamon

  • Dash of ground nutmeg and ground cardamom

  • Dash of sea salt

Day 9: Papaya “Sweet Tart” Smoothie

  • 3 cups raw coconut water

  • 1⁄2 medium papaya fruit, seeded, with 2 tablespoons of seeds reserved

  • 1 cup frozen wild blueberries

  • 1 cup frozen raspberries

  • 1 cup frozen strawberries

  • 1 tablespoon chlorella powder

  • 1 teaspoon baobab powder

  • 1⁄4 cup dried goldenberries

  • 1⁄4 teaspoon camu camu powder

  • 1⁄2 teaspoon ground vanilla bean

  • 1 1⁄2 tablespoons hemp seeds

  • Pinch of sea salt

  • 1 tablespoon chia seeds

Day 9: Strawberry Vinaigrette

  • 3⁄4 cup filtered water

  • 1⁄2 cup extra­virgin olive oil

  • 1⁄2 cup coconut vinegar or apple cider vinegar

  • 1⁄4 cup fresh lemon juice

  • 1 pound fresh organic strawberries

  • Monkfruit drops or stevia, to taste

  • 1 teaspoon sea salt

  • Dash of cayenne pepper

  • 2 heaping tablespoons chia seeds

  • 1 large bag wild arugula or other dark leafy greens

  • 3 Persian cucumbers, diced

  • 1 large red bell pepper, diced

  • 1 container sunflower sprouts

  • 1 bag roasted sunflower seeds

  • 1 ruby red grapefruit, peeled and cubed

Day 9: Miso Turmeric Noodle Bowl w/ Roasted Kabocha Squash

  • Kabocha

  • 1 small kabocha squash, seeded, sliced thin

  • 3 tablespoons pumpkin seed oil

  • 2 tablespoons Szechuan seasoning mix

  • 2 1⁄8 teaspoons sea salt

  • Miso Turmeric Dressing:

  • 1⁄3 cup rice vinegar

  • 1⁄4 cup mirin

  • 1⁄8 cup avocado oil

  • 1⁄8 cup fresh tangerine or orange juice

  • 3 tablespoons diced carrot

  • 2 tablespoons sweet white miso paste

  • 1 tablespoon peeled and grated ginger root

  • 1 1⁄2 teaspoons peeled and grated turmeric root ­or­ 3⁄4 teaspoon turmeric powder

  • 1 teaspoon toasted sesame oil

  • Pinch sea salt

Noodles:

  • 4 bricks gluten­free ramen noodles

  • 8 cups filtered water

Vegetables:

  • 1 cup sugar snap peas, de­veined

  • 1 cup carrot, peeled and chopped

  • 2 cups bok choy, chiffonaded
    3⁄4 cup low sodium vegetable stock

  • 4 cloves garlic, minced

  • 2 tablespoons green onion, cut thin on a bias, reserved

  • Few pinches of black sesame seeds, reserved

  • 12 bok choy leaves, reserved


Full List of Ingredients

Amounts listed are total amounts for all recipes in the course.

  • Almonds (Raw) - ½ cup

  • Apple - 1 large

  • Arugula or Watercress - 1 bag

  • Ashwagandha Powder - ½ tsp

  • Avocado Oil - ⅛ cup

  • Avocados - 2 large

  • Baobab Powder - 1 tsp

  • Bell Pepper (Red) - 1 large

  • Blueberries - 2 ¾ cup

  • Blueberries (Dried) - ¼ cup

  • Bok Choy - 2 cups

  • Cacao Nibs - ½ cup

  • Cacao Powder (Raw) - ½ cup

  • Camu Camu Powder - ¼ tsp

  • Carrot - 1 ¼ cup

  • Cayenne Pepper - ¼ tsp

  • Chamomile Tea - 1 tea bag

  • Chia Seeds - ¾ cup

  • Chlorella Powder - 1 Tbsp

  • Coconut Flakes or Shredded (Unsweetened) - ¾ cup

  • Coconut Milk (Unsweetened) - 1 cup

  • Coconut Nectar - ½ cup

  • Coconut Oil (Virgin) - 2 Tbsp

  • Coconut Vinegar or Apple Cider Vinegar - ½ cup

  • Coconut Water (Raw) - 3 cups

  • DHA / EPA Oil - 2 tsp

  • Figs - 1 pint

  • Frozen Raspberries - 1 cup

  • Frozen Strawberries - 1 cup

  • Frozen Wild Blueberries - 2 cup

  • Garlic - 4 cloves

  • Ginger Root, grated - 1 Tbsp

  • Goji Berries - ¾ cup

  • Goldenberries (Dried) - ¼ cup

  • Granola (GlutenFree) - ¾ c

  • Green Onion - 2 Tbsp

  • Ground Cardamom - ¼ tsp

  • Ground Cinnamon - ¼ tsp

  • Ground Nutmeg - ¼ tsp

  • Ground Vanilla - 1 Tbsp

  • Hemp Seed Milk - 1 ½ cups

  • Hemp Seeds - ¼ cup

  • Hunza Golden Raisins - ¼ cup

  • Kabocha Squash - 1 small

  • Kava Kava Root Powder - - 4 Tbsp

  • Lemon Juice - ¼ cup

  • Limes - 3

  • Maca Powder - 2 tsp

  • Matcha Green Tea Powder - 1 Tbsp

  • Mint Leaves (garnish) - To taste

  • Mirin - ¼ cup

  • Monkfruit Crystals - 2 cup

  • Mucuna Pruriens Powder - ½ tsp

  • Mulberries (Dried) - ¼ cup

  • Olive Oil (ExtraVirgin) - ½ cup

  • Papaya - ½ medium

  • Passionflower Extract - 1 dropperful

  • Pecans (Raw) - ¼ cup

  • Persian Cucumbers - 3

  • Pumpkin Seed Oil - 3 Tbsp

  • Pumpkin Seeds (Raw) - ¼ cup

  • Ramen Noodles (GlutenFree) - 4 bricks

  • Rice Vinegar - ⅓ cup

  • Roasted Sunflower Seeds - 1 bag

  • Ruby Red Grapefruit - 1

  • Sea Salt - To taste

  • Sesame Seeds (black) - To taste

  • Spirulina Powder - ½ Tbsp

  • Stevia (Liquid) - To taste

  • Strawberries - 1 pound

  • Sugar Snap Peas - 1 cup

  • Sunflower Seeds (Raw) - ¼ cup

  • Sunflower Sprouts - 1 container

  • Sweet White Miso Paste - 2 Tbsp

  • Tangerine or Orange Juice - ⅛ cup

  • Toasted Sesame Oil - 1 tsp

  • Turmeric Powder - ¾ tsp

  • Vanilla Extract - ½ tsp

  • Vegetable Stock - ¾ cup

  • Walnuts (Raw) - ¼ cup


Additional Supplements Mentioned

5HTP supplement

Algae oil

B-complex vitamins

Cymbiotika DHA/EPA

Lavender essential oil

Liposomal Vitamin C

Magnesium supplement

Melatonin supplement

Vitamin E supplement