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Beans and [dried] peas
Otherwise known as legumes, these foods are essential for their
high levels of vitamins, minerals, fiber and protein. You can choose
dried, canned, or even frozen versions of many legumes, such as
garbanzo (also called “chick peas”), black, pinto, anasazi, navy,
kidney, and mung beans and black-eyed peas. Try green and red lentils,
or green and yellow split peas. Dried beans require lengthy cooking
(unless you have a pressure cooker— then they take only minutes),
so you might start with canned beans, which are ready to heat and
eat. You’ll be amazed at how many recipes you can use beans and
peas for. They’re great in veggie burgers, dips and spreads, salads,
soups, sauces and casseroles.
Soybeans are more nutrient dense than most other legumes. They
provide all of the essential amino acids your body needs. They’re
also easily digestible and work well with all combinations of seasonings.
Prepared soy products (tofu, tempeh, soy cheese, etc.) are also
useful as substitutes for meat, cheese and eggs.
Try tofu in all its forms; the firmer varieties are good for a
“meatier” texture, while the softer or silken versions are wonderful
for spreads and desserts. Give tempeh a try. This fermented soy
product has a wonderful nutty flavor and is perfect for marinating
and grilling, or baking. Soy beverages are great on cereal or for
baking. And many are great to drink as well.
Helpful tips:
When choosing soy beverages, choose fortified versions, especially
for children. Look for calcium and vitamin D levels on the labels.
Because nearly 50% of all soybeans grown in the United States
are genetically modified, choose organic varieties when possible.
When purchasing canned beans and peas, be sure to select varieties
without animal fat or excessive amounts of salt or preservatives.
Grains
Full of great flavor and very filling, these complex carbohydrates
provide lots of nutrients. Grains should be kept in an airtight
container in a cool dry place, or in the refrigerator or freezer.
Some grains you might want to stock up on include brown rice (long-grain,
short grain or basmati), millet, buckwheat groats, barley, bulgur
and rolled oats. All of these grains are easy to cook. It’s as simple
as boiling water, and adding the grain, and covering to simmer.
Grains are used in many recipes, from pilafs to casseroles to stir-fries.
They are also great in breakfast foods or desserts, such as rice
pudding. And don’t forget about whole-wheat bread, bagels and cereals.
Pasta is made from grains. It is really quick to cook, and usually
only needs to be topped with a sauce and some veggies to create
the foundation for a healthful meal. It can also be added to soups
and made into salads. A variety of shapes, colors and flavors is
available. Try spirals, bow-ties, angel hair, and alphabets for
the kids. Just don’t forget to pick the whole grain versions. If
you have a wheat allergy or sensitivity, or if you just want a change,
try brown rice pasta, quinoa pasta or spelt pasta.
Helpful tip:
Always choose whole, unrefined grains whenever possible. The refining
process (turning brown rice into white rice, for instance) removes
most of the fiber, protein and vitamins and minerals from the
grain, and enriching doesn’t begin to add back what was lost.
"When you see the Golden Arches, you're probably on the road
to the Pearly Gates." -- William Castelli, MD Director, Framingham
Heart Study
Produce
Fresh produce is your best choice. The key here is to choose a
variety of produce. Variety will keep you healthy and will ensure
that you never get bored. Organic, locally-grown produce provides
the best flavor, condition, and nutrition. Buying in season ensures
freshness and quality, and helps maintain healthy ecosystems by
encouraging diversity and reducing transportation. Try winter vegetables
such as carrots, turnips, rutabagas, beets, onions, cabbages and
citrus fruits. In the spring, give leeks, lettuces, watercress,
spinach, green onions, peas, asparagus, strawberries and blackberries
a try. Summer is great for tomatoes, sweet corn, beans, eggplant,
chard, zucchini, squash, peppers, okra, peaches, blueberries, plums
and fresh herbs. Fall ushers in apples, pears, grapes, cauliflower,
lettuces, broccoli, Brussels sprouts, kale, collard greens, potatoes,
winter squash, sweet potatoes, and pumpkins.
Helpful tip:
Try shopping at a local farmer’s market for the best locally-grown
organic produce around. The prices are much cheaper than they
are once they hit the grocery stores. Consider joining a CSA (Community
Supported Agriculture) buying club with organic farmers. You’ll
get a variety of wonderful fruits and vegetables all through the
growing season at a bargain price. Plus, you’ll be supporting
local farmers who are working in concert with nature. Sometimes
they will even deliver the produce right to your front door!
Try dried fruits and vegetables for a change. Great in cereals,
baked goods, chutneys, grain dishes and salads, or all by themselves,
these foods are best in their organic, unsulfured, preservative-free
forms. Stock up on raisins, currants, dried apricots, dates, figs,
prunes, dried apples, dried corn, dried cranberries, sundried
tomatoes, and dried mushrooms. They can be eaten as is or re-hydrated
in water or broth.
Buy organically-grown foods whenever possible in order to
limit exposure to pesticides and other chemicals, and to avoid
genetically-engineered and irradiated foods. Plus, ask any of
the nation's finest chefs and they'll tell you, "Organically-grown
foods just taste better."
Sea Vegetables
Although sea vegetables are relatively new for American tastes,
they have been used for centuries in other countries. With 80 main
varieties, there are more than 250 different types of edible sea
vegetables. These low-calorie, nutrient-rich foods are wonderful
to try. One popular sea vegetable is nori, which is used in making
sushi. Agar agar is used as a vegetarian gelatin. Dulse, hijiki,
arame, and kelp are other great varieties that you’ll want to try
in soups, salads or sandwiches. They can be found in flakes or in
strips.
“An alien ecologist observing... Earth might conclude that
cattle is the dominant animal species in our biosphere.” --
David Hamilton Wright, Ph.D., Emory University biologist
Nuts and seeds
Nuts and seeds can be used in many recipes or eaten alone as a
great snack. Almonds, pine nuts, cashews, pecans, sesame seeds,
pumpkin seeds, pistachios, and sunflower seeds are all tasty and
nutrient dense. Both sesame seeds and almonds are a good source
of calcium as well. Try any of a number of different nut butters
for a real treat. Cashew nut butter, almond butter and, of course,
peanut butter all make great spreads on bread; plus they’re wonderful
in baked goods. Try mixing hazelnut butter with silken tofu and
maple syrup for a great dessert topping! You might want to buy some
flaxseed oil for those hard-to-get omega-3 fatty acids. Always keep
this oil in the refrigerator and use it before its expiration date
to ensure good quality. You can add this oil to salad dressings
or drink it in fruit smoothies. A cheaper way to get those essential
fatty acids is by buying flax meal, or purchasing flaxseeds and
grinding them yourself in a coffee mill. Keep this meal in the freezer
or refrigerator to maintain its freshness.
Helpful tips:
When choosing peanut butter, avoid the varieties with sugar and
hydrogenated oil added to them. Non-hydrogenated versions are
delicious and you can add a sweetener to them if you’d like. Because
the oil separates from the nut, you’ll want to stir the oil back
into the peanut butter (or pour it off if you want to reduce the
fat content). Be sure to read the label to see if hydrogenated
oil is used. As mentioned previously,hydrogenated oils should
be avoided because they are rich in trans fatty acids, which have
been shown to increase the risk of heart disease.
When purchasing flaxseed meal, try to avoid the “defatted” variety,
which has been stripped of many of its essential fatty acids.
Spices and herbs
Buy small quantities of these items, as they lose their flavor
and intensity over time. Fresh herbs usually taste best, but dried
ones are more available and work quite well. Dried herbs should
be kept in tightly closed jars in a cool, dark place.
You’ll learn which spices go well together (cumin, oregano and
chili powder are great for Mexican; basil, oregano and rosemary
are wonderful in Italian dishes), but you can experiment with any
variety you choose. Try some of the following for a start: bay leaf,
sage, peppercorns, rosemary, basil, tarragon, dill, oregano, thyme,
cumin, coriander, cardamom, allspice, cloves, cinnamon, nutmeg,
ginger, caraway seeds, fennel seeds, fenugreek, mustard seeds, chili
powder, paprika, cayenne, onion powder, garlic, and parsley.
Helpful tip:
Buying herbs and spices in bulk at natural grocery stores will
save you a bundle. They’re sold at a fraction of the cost you
pay for a small jar in the grocery.
Oils and butter substitutes
Because these are all fats, they should be used sparingly. A little
goes a long way in sautés, stir-fries, and salad dressings. But
not all fats are created equal. The less-refined oils are better
for you. Look for “cold-pressed” or “expeller pressed” oils because
they retain more nutrients than highly processed and refined oils.
It’s best to keep these oils in the refrigerator, as they will turn
rancid over time. Because of their high monunsaturated fat content,
canola oil and high-oleic sunflower and safflower oils are best
for your baked goods, while olive oil is best for savory (the opposite
of sweet) foods. Look for extra-virgin olive oil.
It’s best to avoid hydrogenated oils, such as margarine, even if
it’s soy or canola margarine. Adding hydrogen to oils creates trans
fats, which we described earlier as the worst type of fat to eat.
You can buy non-hydrogenated versions of margarine in most grocery
stores.
"I may look like a man-eater -- but I'm actually a vegetarian."
-- Cassandra Peterson a.k.a. Elvira, Mistress of the Dark
Prepared and packaged foods
Packaged foods are great for busy cooks, but beware of excessive
amounts of sodium, sugar, and preservatives in many of these products.
There are many organic convenience foods now available. You will
find cold and hot cereals, canned beans and tomatoes, pasta sauces,
eggless mayonnaise, salsa, frozen vegetables and fruits, entrees,
jams, vegetable broths, sauerkraut, pickles and olives, to name
just a few. Packaged whole wheat bread, pita bread and tortillas
can save you lots of time in the kitchen.
Helpful tip:
Many prepared foods have excessive amounts of fat and often include
hydrogenated oils. Try to choose alternatives that include whole
foods but leave out these unwanted fats.
Beverages
Organic, unsweetened fruit juices can be great sources of vitamins
and make tasty refreshments. Mineral water and herbal teas are a
great way to make sure you get your recommended eight 8-ounce servings
a day of water. There are more herbal teas available than you could
imagine. And if you drink coffee, try organic coffee beans or try
green tea for an antioxidant-loaded morning caffeine boost. Or blend
some soy milk with frozen strawberries and bananas for a powerful
breakfast smoothie.
Sweeteners
Because these products are obviously not high in nutritional value,
they should be used sparingly. But when you want a sweet treat,
try molasses, pure maple syrup, brown rice syrup, sorghum, Sucanat
(sugar cane natural) or agave nectar (cactus nectar) as they are
probably metabolized by your body more slowly than white or brown
sugar. They’re also less processed and may have small amounts of
beneficial nutrients.
Where to Shop
Where do you buy these staples? You don’t necessarily need to
change where you shop, although you might want to find a natural
foods store in your area to expand your options. Look in your Yellow
Pages to get a listing of groceries in your vicinity. Most natural
foods stores have trained, knowledgeable staff who can help you
to get accustomed to their store. Take advantage of this service
and get the real “scoop” on which items are the tastiest.
Again, try your local farmers’ market for the best deals in town.
You’ll be supporting local farmers and agriculture this way, while
helping the environment by purchasing foods that haven’t been transported
half-way around the world.
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