|If you're like most people, your idea of healthful cooking means
giving up the stuff you like. While that may be true, it does not
mean eating dull and boring foods. Quite the opposite.
First, let's look at
what you are "giving up" by changing from the standard disease diet
to one that actually makes sense. If you read the ingredients on the
packages of your processed "foods" you will notice the same things
over and over. As you read, it should dawn on you that most of what constitutes the American diet consists of two
- Corn syrup.
- Hydrogenated fats.
That is, most of what you eat tastes pretty much the same. By
eating processed "food," you give up dozens of amazing flavors that
exist in nature's bounty and that are readily available in your
local grocery store. To take advantage of those flavors, you need to
start with how you shop. Spend most of your grocery store time and
budget in the produce department.
- Your grocer has several lettuces and cabbages. Use these as
the base for raw vegetable dishes (which taste great with a
simple olive oil and vinegar dressing you can make yourself).
Iceberg lettuce? Don't bother with it.
- Bok choy, also called Chinese cabbage, is an excellent
calcium source. Yes, it beats milk on that score. Use the leaves
like lettuce and cut up the stalks as if they were celery
- Sweet potatoes are a nutritional power house. You can bake
them in the microwave to save time.
- Mushrooms are loaded with important nutrients and add great
flavor. Buy whole ones and slice them up as needed for cooked
and raw dishes.
- Squashes come in a variety of flavors. Buy several.
- Peppers add zest and are loaded with nutrients.
- Eggplant has potent cancer-fighting properties. Dice raw
eggplant into cubes and add to salads and soups.
- Onions add flavor.
- Each time you go to the store, pick up one new vegetable you
haven't tried before.
- You should own a crockpot. Buy a bag of beans, soak them
overnight, rinse them, and then cook in the crockpot (cover
beans in 2 inches of water in the pot). You can add chopped
garlic when you add the beans, for an aroma that's wonderful and
a taste that satisfies.
You should generally avoid buying food that comes in a container.
Of course, there are exceptions. Olive oil and vinegar, for example,
aren't sold any other way (nor would you want them to be). The key
is to avoid things that are adulterated with sugars and damaged
fats, and such foods come in containers. Read the labels. A note on
beans. Canned red kidney beans come in sugar water, so buy dry red
kidney beans and cook them yourself.
Avoid products that contain wheat, corn, or soy--they are nearly always GMO. You can find
alternative flours in most stores, today. Oat flour, for example, is
Don't buy instant anything. Instant oats, instant coffee, etc.,
are less healthful than the regular kind.