A few tips to get you moving in the right direction:
1. Cook at home as much as possible using fresh, local, seasonal, and sustainably grown ingredients.
2. Try out a new ingredient every other week or so.
3. Get to know the "bins" at your grocery store - they are packed with nutritional (and affordable!) whole grains, beans and spices.
4. Drink water or sparkling water in place of soda.
5. Get rid of your "all-white" staples, start exploring new "whole" foods and ingredients.
6. Rethink your plate - is it balanced nutritionally? Do you have lots of color, veggies, protein, whole grains? Good.
7. Shop at a local farmers market, or sign-up for a local C.S.A. (check out spud.ca).
Making the Switch:
- Replace white flours with an assortment of whole grain flours (see the Flour Guide to determine which flours you want to try and how much you will need for substitutions).
- Replace white pastas with different whole grain pastas. There are a lot of different grains to choose from – Kamut, Spelt, Brown Rice...try switching to Whole Wheat first (if you haven’t already), then from there try Kamut (closest tasting to whole wheat), Spelt...
- Stock up on some beans and lentils, and then get ready to try making one vegetarian dish a week. Have fun experimenting with different recipes and legumes.
- Pass on any boxed items that have too many ingredients or scientific names on the label.
Must Have Items:
- Whole wheat flour (keep in fridge)
- Rolled Oats
- Kamut, Spelt or Brown Rice flour
- Millet (can also be ground into flour using blender)
- Quinoa (can also be ground into flour using blender)
- Brown Rice
- Kidney Beans
- Pinto Beans
- Black beans
- Dried lentils
- Sea salt
- Coconut oil
- Olive oil
- Honey (the local honey sold at the health food store and Farmer’s market is great!)
- Succanat (natural sugar)
- Brown Rice Syrup and/or Agave Nectar
- Herbs and spices
- Baking soda (alum free)
- Baking powder (alum free)
- Dried coconut
- Cocoa or carob powder
- Sprouted grain bread
- Nut butter
- Organic canned beans (for last minute meals)