Good Mood Food
Pantry List

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

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

5HTP supplement

Algae oil

B-complex vitamins

Cymbiotika DHA/EPA

Lavender essential oil

Liposomal Vitamin C

Magnesium supplement

Melatonin supplement

Vitamin E supplement

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