Conscious Eating

Published on November 26th, 2013 | by Madeline Tuttle

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Healthy World Shopping List

Allow an hour to explore and buy the following basics to stock the pantry, always choosing organic and foods that have no genetically modified (GM or GMO) ingredients. In certain Asian traditions, only the most enlightened members of a monks’ community are allowed to cook food for their fellows, with good reason. The more love that goes into meal preparation, the better the outcome will be.

Staples

Grains: rice, millet, whole-grain spaghetti or angel hair noodles, couscous, quinoa, buckwheat, wild rice, cornmeal

Veggies: (in season) pumpkin/squash, leek, onions, garlic, kale, cabbage, ginger, horseradish, broccoli, peppers, mushrooms, carrots, lettuce/greens, sprouts, edamame, spinach, tomatoes, cucumbers, celery, avocado, cilantro, peas (fresh or frozen), yams, potatoes

Proteins: tofu, tempeh, seitan; lentils, split peas, beans and other legumes

Dried herbs: peppermint, Italian seasoning mix, basil, dill, cilantro, paprika, cayenne, curry, turmeric, pepper, nutmeg powder, cumin seeds, rosemary, nutritional yeast

Fruits: citrus, apples, bananas, grapes, berries, avocado and others

Additions

Meat analogs: Gardein, Tofurkey, Field Roast, Beyond Meat, Sun Burger, Fakin’ Bacon

Nuts and seeds: almonds, walnuts, hazelnuts, pine nuts; raisins; flax, sunflower seeds, sesame seeds

Oils and sauces: tahini (sesame butter), Vegenaise dressing, tomato sauce, olive oil, coconut oil, tamari or shoyu

Sweeteners: Sucanat, stevia, coconut sugar, rice syrup, date syrup/sugar, agave nectar

Dairy: plant-based milks (e.g., soy, rice, hemp, coconut, almond, oat, tapioca), cheeses, yogurts, and creams; and nut butters such as almond, cashew, and peanut butters and sesame tahini

Others: spelt flour, Celtic salt, vanilla, cacao powder, shredded coconut

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