f) super foods to live on

From the post on detoxing:

Things to start to have on hand if you want to eat better and get healthy and really have some freedom about when and how to eat them. The more raw food you eat the better, once something is subjected to heat it will lose it’s vitality, and becomes less nutritious. Everything below is just suggestion:

VEGETABLES: Vegetables become super foods when you juice them, eat them raw, or add to smoothies. The best vegetables are local, seasonal, not sprayed or organic. Buy only what you know you will prepare and eat while fresh and minimize waste. This will have your healthy food budget be manageable and have you be compassionate & responsible towards those who do not have. Pick ones you like or ones your body is telling you to eat. Standbys are:

avocado (really a fruit but considered a vegetable by many) (avocado cilantro salad)
carrots great to juice, shred, or steam (Trader Joes sells them organic 89 cents a pound)
lettuce, spinach, bok choi, baby chard, kale etc. and other leafy dark greens – for salads
and for steaming/saute
onions if you love onions, but note onions and garlic are considered by many cultures to be ‘medicinal foods’, so I avoid them on a day to day basis, and then eat them raw when having a cold or other syptoms of a depressed immune system
cucumber – juicing or eating
zucchini spaghetti squash – substitute for pastas and great in vegetable dishes
celery for juicing and adding to many dishes like stir fry vegetables or pots of lentils
and vegan chili (trader joes has great organic celery)
cabbage(s) – not great if you have thyroid issues but fine if eaten in moderation
mushrooms – a great high protein vegetable that is very satisfying
tomatoes (really need to be in season, local and near organic)
potatoes, any kind but fried!

any other vegetable you love and can get fresh – beets, root vegetables, herbs are also excellent, you have to go by what you like or love – that will have you satisfied with your food. If you only love one thing go with that. Some of this is better eaten raw, and some you may feel a need to cook.

SEEDS & NUTS
a good small grinder is a necessity
always best to eat these raw but if you want to roast your seeds and nuts it is always better to start with raw and do it yourself in a pan on the stove top or in the oven. if you want a super food you will sprout your almonds, soak your walnuts, and grind your seeds to add to your oatmeal!
sunflower seeds great in oatmeal, homemade granola, by themselves as a snack
sesame seeds, ground in cereals, on salads, or use tahini for salad dressing
hemps seeds – good for milk making, adding to any foods, eating as high protein snack
pumpkin seeds – as above
chia, flax – add to cereals or salads, use in baking
almonds – snack or add to other foods
brazil nuts – high in selenium, good for the sluggish thyroid
peanuts – same, as long as you have no allergies to peanuts!
walnuts – great for desserts
cashews – topping for stir fried veggies – as snack etc, soak raw cashews to make cashew cream, or sauce base for ‘kormas’, mild indian curries
any others you like

GRAINS & BEANS & LEGUMES
I joined a buying club so buy 25lbs bags of organic beans. lentils and oats, getting around the crazy prices for the same at certain health food stores…
Oats, oats are great for detoxing, steel cut or rolled, but preferably organic
corn grits (polenta)
lentils any variety, for soups, in salads, as a side dish
split peas – green and yellow
brown rice
suggested low gas beans:
edamame – frozen fresh
red kidney
lima beans
black eyed peas
aduki or mung beans (mung beans ideally are as they sell them in the Indian stores, skin off, or ‘hulled’ and split, this makes them more digestible)
white or navy beans

FRUITS BERRIES & DRIED FRUITS:
organic, local and in season is best – otherwise whatever is available to you
bananas are great and have some protein
apples are also great
raisins, cranberries, prunes, apricots, goji, mulberry,
any of your favorite fruits
I buy what is on sale, organic and affordable, or really fresh and wash it well/peel if not organic

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