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Fill Your Kitchen With These Foods

March 21st, 2011 | Blog, Nutritional Coaching | ksimon | No Comments

Fill Your Kitchen with These Foods!

Whole foods: As close the natural state as possible.

Organic: No preservatives, pesticides, or hormones.

Fruits:

orange, okra, kiwi, berries, apples, cucumber, tomato, avocado, zucchini, peppers, squash, mangoes, papaya, pear, watermelon, grapefruit, grapes, plum, apricot, peach, banana, pomegranate, cherries, lemons, limes, plantain

Vegetables:

Flowers:  broccoli, cauliflower

Stems and Leaves: spinach, kale, artichokes, cabbage, chard, collard greens, celery, asparagus, mustard greens, brussel sprouts, bok choy, bok choy, arugula, endive, basil, cilantro, parsley, escarole

Vegetables that improve with cooking: Spinach, rhubarb, cabbage, broccoli, brussel sprouts, cauliflower, kale, carrots, tomato, corn

(steam or in soup for as little time as possible)

Sea vegetable:

arame, dulse, kelp, nori

Roots:

Potatoes, beets, carrots, turnips, onions, garlic, ginger, leeks, radish, rutabaga, scallions, leeks, fennel, kohlrabi

Legumes:

Green beans, soy, tempeh and miso (fermented soy product), peas, peanuts, adzuki, black, black-eyed peas, lentils, cannellini, garbanzo, kidney, pinto, white

(soak overnight if dried or low sodium canned)

Mushrooms:

White, baby bella, cremini, Portobello, shiitake, oyster

Nuts and seeds:

Walnuts, almonds, macadamia, pecans, cashew, hazelnut, pistachio, hemp, sunflower, sesame, flax (ground), chia, pumpkin, pine nuts

click on the above image for more information on hemp

(keep in fridge)

Dried fruit without sulphites:

Figs, dates, raisins, dried cherries, prunes

Whole Grains:

gluten free: White rice, wild rice, quinoa, tapioca, amarantha, buckwheat, corn, millet, montina, sorghum, teff, chickpea, hemp

gluten: wheat, brown rice, rye, oats, barley, kamut, spelt

(General preparation: about twice as much water as grain.)

Oil:

extra virgin olive, grape seed, sesame, macadamia, coconut, flax, hemp, walnut, canola

(keep out of light or in fridge if indicated on bottle)

Vinegars:

balsamic, apple cider, rice

Herbs:

fresh when available

Spices:

black pepper (ground), cardamom, cayenne, cinnamon, cloves, coriander, cumin, curry, nutmeg, turmeric, paprika

Sugar:

Stevia

Salt: Nu salt, sea salt (high grade rocks to grind or celtic), kelp salt, Mrs. Dash

Teas:

Green, White, rooibos, yerba, red herbal

Egg replacement:

Ener-G

Butters:

Earth Balance, almond butter

Milk:

soy (organic sugar free), almond, coconut, hemp, rice

Packaged organic vegan products:

Tahini, miso (white rice for gluten intolerant), soy (not for gluten intolerant),  matcha powder, nutritional yeast, roasted carob powder, shredded coconut, yerba mate, coconut milk or water, Food for Life products (don’t toast and keep in freezer till ready to use and then thaw in fridge), tamari, Vegenaise (dairy free mayo), carob or vegan chocolate chips, Dr. Praegers frozen meals

Minimize: refined carbohydrates: white pastas, white, breads, crackers, sugars, cakes, pastries, peanut oil, corn oil, fish (once a week: salmon, tuna, cod), packaged vegan or vegetarian options

Avoid:

steak, hamburger, lard, chicken, turkey, cheese, milk, yogurt, eggs, and products with high egg content (ex. Mayo.), table salt, all sugar

Appliances:

Hand blender, food processor, coffee grinder

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