After about a year of cooking with delicious, healthy foods, I have come up with a list of basic ingredients that I keep a fairly steady supply of in my pantry and fridge(and where I prefer to purchase them from). They are also the most important foods in my diet because they ensure a consistent supply of nutrients that support the body by allowing more energy, maintaining weight (or losing, depending what your goals are there), a powerful immune system, and overall good health and function. Oh, and I can't forget something just as important as these benefits: happy taste buds!
1. Plants: It's not by chance I put this group of foods first on the list. Believe it or not, humans should be consuming mostly plant foods (In Defense of Food by Michael Pollan). A lot of people hate certain vegetables, just like I used to, but what I've found is that it's how you cook a vegetable and what you eat it with that makes all the difference in taste. Try to keep an open mind if you're not a natural-born veggie lover, and make yourself try at least three different ways of preparing each vegetable before you write it off.
- Organic Avocado ($3.99, 4/bag at Trader Joe's or Whole Foods)
- Organic Broccoli ($2.99/lb. at Whole Foods or bagged at Trader Joe's)
- Organic Cauliflower-white & orange (WF's)
- Organic Asparagus (TJ's)
- Organic Spinach (WF's or TJ's)
- Organic Legumes/Beans-garbanzos, kidneys, pintos, black beans, edamame, lentils, etc
- Organic Cabbage-red & green (WF's)
- Organic Cilantro (WF's)
- Organic Onion-red, green, & white (WF's or TJ's)
- Organic Garlic Bulb (WF's)
- Organic Lemon (WF's)
- Organic Blueberries, Strawberries, Mangos
2. Proteins: It's no surprise to America that protein is an important part of our daily diet- we're simply getting it in all the wrong kinds of foods (i.e. fast food, etc) and frankly eating way too much of it at each sitting. Most American diets consist mainly of protein (and carbs-which we're also getting in the wrong places) when we should really be consuming a portion of protein about the size of our fist per serving (depending what type of meat). It's also important where our proteins come from and that we aren't consuming growth hormones (beef), harmful metals (fish), etc. with our meats.
- Grass-Fed Organic Beef-various cuts, ground, etc. (fresh $8.99/lb at WF's or packaged $5.99 at TJ's)
- Wild Alaskan Salmon (TJ's frozen)
- Shrimp, Scallops, Crab, Langostini, etc. (WF's or TJ's-->has quite a variety of each)
- Organic Chicken-I prefer thighs but breasts have less fat (WF's)
- Organic Tofu- I prefer firm/extra firm ($1.99 at WF's or TJ's)
- Organic Free-Range Eggs (WF's or TJ's)
- Organic Lowfat Yogurt-plain is recommended, check sugar content (TJ's)
- Grade A Goat Milk Yogurt-an acquired taste for many people-I haven't been able to find organic so please post if you have! (TJ's)
- (Beans are also a great source of protein and are included above in veggies)
3. Cooked Carbs: While carbs such as crackers and bread do provide us with some energy, the best kind of carbs for lasting energy are cooked carbs. I have really felt a difference in my energy levels ever since I began to rotate through the following cooked carbs. They are also full of nutrients. For my specific diet, I only consume about 1/2 C cooked carbs/day right now, but for a normal, healthy individual, it's best to consume about 1C/day.
- Organic Brown Rice (frozen or bulk at WF's)
- Organic Quinoa-white, black, or red, extremely high nutrient content (boxed at WF's)
- Organic Millet (bulk at WF's)
- Organic Brown Rice Pasta-also Quinoa Pasta-both are gluten-free, great pasta alternative (WF's or Raley's)
- Organic Oatmeal-delicious w/ butter, org. cloves, org. cinnamon, & dash of sea salt (box at WF's)
4. Condiments: The following condiments are my personal favorites when it comes to adding that final tasty touch to a delicious plate of food. Get creative with your condiments!
- Sea Salt-course or fine-much healthier than iodized table salt ($1.99 for a huge bottle at WF's)
- Organic Extra Virgin Olive Oil (WF's)
- Organic Unsalted Butter (WF's)
- Organic Almond Butter-rich, smooth & creamy (WF's 365 brand)
- Rinaldo's Organic Toasted Garlic Chips (Raley's)
- Organic Garlic powder (WF's or Raley's)
- Organic Cloves (WF's or Raley's)
- Organic Cinnamon (WF's or Raley's)
- Organic Ginger (WF's or Raley's)
