We are what we eat...
Below are some food tips and recipe ideas to help get you eating well and feeling fabulous.
Pantry list
Vitamins & minerals
Recipes
Adding the following foods into our pantry is an amazing foundation to all our meals. I just couldn't live without:
Magic foods:
Unpasteurised brown miso paste (full of all the Vit B's you need)
Umeboshi plums
Kuzu (use as a thickening agent)
Shitake mushrooms (when really stressed & you need to calm down, take before sleeping in hot water)
Kombu, arame & wakame seaweeds (great for your hair, nails & skin)
Whole grains:
Organic brown rice, millet, barley, whole organic oats
Grain products:
Udon & Soba noodles, mochi & sour dough (whole wheat not white flour)
Beans:
Adzuki beans (the queen of all beans for women), lentils, chick peas, black beans, pinto and kidney beans
Sea Salt:
This should be moist & slightly grey in colour. No bleach or chemicals added. Throw away all other salt it just hardens your arteries.
Vegetables:
What ever is in season
Fruits:
Small amounts of seasonal fruits
Seeds:
Sesame seeds, pumpkin seeds, sunflower seeds
Nuts:
Small handful of tamari almonds. Cashew nuts make you cranky!
Oils:
Sesame oil, bran oil & olive oil (do not cook with olive oil)
Seasonings:
Tamari (used for cooking with), Shoyu (season after cooking/used as a dipping sauce), mirin, rice cooking wine, umeboshi vinegar
Sweeteners:
Barley malt & rice malt
Spreads:
Tahini
Crackers:
A variety of rice crackers
Wraps:
Spinach, spelt & corn wraps
VITAMINS
A balanced diet of fresh vegetables, grains, beans & seeds provides our bodies with all the essential nutrients we need.
Vitamin A
Green leafy vegetables, dandelion greens, beans, carrots, parsley, kale, lettuce, watercress, radish greens, cabbage, pumpkin, cauliflower, wheat & chickpeas.
Vitamin B
Brown rice, whole wheat, rye, millet, miso, tamari, tofu, sunflower & sesame seeds, pinto beans, lentils.
Vitamin B12 is found in miso & produced by intestinal flora.
Vitamin C
Vitamin C is destroyed by heat but it can withstand 10 minutes of simmering.
Nori sheets, bancha tea, parsley, watercress, cabbage, beetroot, carrot tops, lettuce, onion, scallions, dandelion, radish leaf, skin of apples & strawberries.
Vitamin D
Sunlight is a fantastic form of Vitamin D. If you can get 10 to 15 minutes daily that's a wonderful thing.
All cereal grains, particularly oats, oils & vegetables.
Vitamin E
Leafy vegetables, whole grains, beans, brown rice & nuts.
Vitamin F
Olive, vegetable & sesame oil.
Vitamin K
Brown rice & green leafy vegetables.
MINERALS
Calcium
There is more calcium in sesame seeds than any dairy. We just have to chew them really well.
Seaweed, green vegetables, nuts, sunflower seeds & bancha tea.
Carbohydrates
Nnatural sugars are found in grains, vegetables & nuts.
Fats & Oils
Small amounts are found in all vegetables.
Magnesium
Seaweeds, products from soya bean, green leafy vegetables & lentils.
Phosphorus
Beans, nuts, grains & seaweeds
Potassium
Vegetables, seaweeds, nuts, products made from soya beans & dried fruits.
Proteins
Miso soup & shoyu, nuts, seeds, grains, beans & vegetables.
Sodium
Seaweeds & green leafy vegetables.