After experimenting with integrating whole plant-based foods into my everyday this past spring, here is my **Tip #1** for making a seasonal spring into summer whole foods lifestyle practical and delicious. Drum Roll..... :-)

So the deal is...if you want to live a whole plant-based lifestyle, you'll need to take the plunge and LOVE the produce and bulk sections at the grocery store. The first step to embracing a more delicious life is to gain the confidence that you will be able to use your cart-full of whole foods like herbs, spices, veggies, whole grains, legumes deliciously and easily in your everyday life.


Above: Produce that I always like to have on hand for everyday cuisine like carrots, celery, apples. beets, lettuce, lemons, garlic and onion to hame a few!

For many, whole food grocery shopping can be intimidating! Almost every time I go through the checkout line at the grocery store people comment at my groceries in amazement "how do you use all that?" they ask. I believe this is because...being able to look at whole foods in the grocery store (or garden!) and thinking how we can transform it into something delicious to eat ~ is simply a skill that most of us are not practiced at. Yet it is a skill that anyone can learn! So for everyone who finds whole food grocery shopping intimidating or scary, or if you think it is fun and want to read on;-) here are 10 ideas to hopefully de-mystify the whole food grocery shopping experience ~ make it a little easier and perhaps even fun!

 (1) Make  your own a shopping list of basic pantry ingredients and seasonal produce items that you like and work with your budget. If you do not want to take the time to create your own list, you are welcome to use my Everyday Pantry Shopping List and Spring Produce Shopping List. Next, find recipes that use your favourite ingredients. Otherwise...you may just spend half your week at the grocery store and buy a gazillion ingredients that will end up going bad. I have learned from first hand experience!


Above: Some of my Favourite Ingredients from my Everyday Shopping List like Green Stevia, Coconut Oil, Flax Seed Oil, Cocontu Milk, Cinamon, Basil, Chlorella and Apple Cider Vinegar,

(2) Always include a source of omega-3 fats like hemp seeds, flax seeds, chia seeds or Udo's 3:6:9 oil.
Most people are deficient in omega-3 fats as we do not get enough of them from our North American diet. Deficiency can take away your natural GLOW as it can lead to pre-mature aging, impaired cognitive function and puts you at high risk for many many diseases. While you will likely be spending more $$ on high quality omega-3 sources, it is worth it. If you need to save money forgo a few lates, buy dried legumes, focus on more affordable veggies and buy seeds instead of nuts so you can afford it.

(3) Always have a good quality olive oil, coconut oil, apple cider vinegar, balsamic vinegar and sea salt on hand. Simply adding these simple ingredients to whole grains can do wonders for taste. Also adding healthy oils to your food will allow you to absorb fat soluable vitamins. And did you know...apple cider vinegar can help you better absorb calcium in foods like kale. 

(4) Purchase a few versatile organic spices and dried herbs.
Again simply adding these to whole grains or legumes can make a big diff for taste and only takes seconds :-) Some of my favourites on the Everyday Pantry Shopping List are cumin, cinnamon, coriander, basil, thyme, oregano and rosemary. It can also be helpful to have a few herb mixes on hand like Herb de Provences. Herb mixes add instant deliciousness to salads without having to think!

(5) Buy your legumes in the bulk section and reconstitute them yourself.
You will save a TON of $$. Sound complicated? Simply Google or U-Tube this to learn how. Once you get into the habit, it is as easy as brushing your teeth. You can freeze cooked legumes you do not use :-)

(6) Invest in one for two fresh berbs per week max ~ unless you grow your own.
Fresh herbs can be $$. Yet they make all the difference for taste and health in everyday cuisine. When you pair the right herb, spices and whole foods ~ (like blueberries, mango and basil ~ don't believe me? Try it for yourself!) you are more satisfied with your food, and do not need to add processed sauces to make your creation delicious. So choose two herbs (or three if you are ambitious!) and focus on whole foods that combine well with your herbs. A good trick is to pick an ethnic  flavour focus like Mediterranean. Often all the foods included in an ethnic cuisine LOVE each other very much :-)

(7) Always have onion and garlic on-hand.
These veg are the basis for making anything taste good and if you do not use them right away, not a prob! Garlic can last a month or so and onions a couple of weeks, if not more if properly stored in a cool dark place. Plus they also help to balance blood sugar to give you longer lasting energy.

(8) Always buy carrots, beets and celery and use them lots!
These veggies are usually the more affordable items. So learn to LOVE them and explore pairings with flavours they love ~ like basil ;-)


(9) Avoid buying lots of almonds, pecans, pistachios, and brazil nuts.
Unless of course you have the $ for it. Instead focus on sunflower seeds, pumpkin seeds and sesame seeds. Cashews can sometimes be less expensive. I do buy more expensive nuts but try to use them in moderation to keep my costs down.

(10) Always buy at least one dark green vegetable.
Kale, Swiss Chard, Dandelion Greens, Gai Lan, Asparagus, Brussel Sprouts, Broccoli, Green Collards are all acceptable examples. These are arguably  the some of the best superfoods packed with chlorophyll, enzymes and nutrients that will give you GLOW on the inside and out.

Ooopss.. ok I actually have 11 tips. :-) 

(11) Avocados are expensive but worth it to invest in 1 or 2.
Avocados can make you a quick and super healthy raw chocolate or carob mousse in seconds if you have a sudden craving for sweets. They are also the foundation for making a delicious salads, dressings and most importantly raw vegan soup like raw asparagus soup, carrot soup, tomato soup, avocado and lime soup etc etc. Raw vegan vegetables soups are easy to absorb, delicious and full of nutrients and live enzymes that give your body and mind optimal nutrition to GLOW. I would not hesitate to say raw vegan green soups are the fountain to youth :-)

As a last note ~ if you are new to a whole foods lifestyle, remember to embrace it gradually with love and patience. If you require guidance I am available for private classes and consultations. You are welcome to contact me at julie@loveoffood.ca for details.

Bon Appetit,

After experimenting with integrating whole plant-based foods into my everyday this past spring, here is my tip #2 for making a seasonal spring whole foods lifestyle practical and delicious.

Secret #2 for Quick is to create a dish once and re-use it in as many different ways as possible for variety. Bean dips are a great way to apply this Secret to your everyday whole foods lifestyle. Legume-based dips can easily be varied with spices, herbs, oil and did I mention affordable?

Left: Basic White Bean Dip with Dehydrated Yam Chips and Purple Saurkraut.

This past spring, I have been loving Basic White Bean Dip. This simple concoction can be transformed into what seems like unlimited possibilities. Here are a few ideas that I came up with using ingredients from my Everyday Pantry Shopping List. 

Basic White Bean Dip
1 1/2 cups white beans (navy, great northern or cannellini)
2 garlic cloves (using organic makes a HUGE difference for taste!)
sun dried sea salt to taste
 
Method
(1) Blend together in food processor. Ta da! Store in a glass container in your fridge.

Consider doubling or tripling this recipe to use throughout the week. Bean dip keeps for 4 days in the fridge.

Herbed White Bean Dip
White Beans LOVE...Rosemary & Basil
1 cup basic white bean base
1 tsp basil, dried
2 tsp rosemary, dried
2 - 3 tbsp olive oil

Left: Basic White Bean Dip Stuffed into Artichokes with Mint Leaf Garnish


Method
(1) Mix dried herbs into basic white bean dip and there you have it. Or discover your own inner everyday chef and create your own dried herb elixir. If you have fresh basil on hand, you can blend this herb into the creamy dip for yet another delish variation.

Ideas to Use Basic White Bean Dip with Variety During the Week

• Stuff into artichokes, lettuce leaves and topped with fresh basil and carrot.
• Dip with fresh veggies or my favourite ~ dehydrated yam chips and saurkraut. Psst...saurkraut contains a ton of enzymes that will improve your digest and give your skin GLOW.

Hollondaise Sauce for Spring and Summer Green Veggies
White Beans LOVE...Nutritional Yeast
2 cups basic white bean dip
2 tbsp olive oil
1 tbsp lemon juice
2 tbsp nutritional yeast
1 cup water
1 organic vegetarian broth cube (my favourite brand is New Harvest)
1/4 tsp turmeric  and sea salt to taste

Above: Plant-Based Hollondaise Sacue with Steamed Asparagus, Fresh Parsley, Olive Oil and Freshly Ground Black Pepper

Method
(1) Blend basic white bean dip, olive oil, lemon juice, nutritional yeast and turmeric together in a mixing bowl or food processor.
(2) Heat water and soup stock on medium heat on a stove top and stir in your basic white bean dip that is blended with seasoning.
(3) Pour over your favourite green veggies. Garnish with freshly ground black pepper, fresh herbs like basil or parsley, and a drizzle of olive oil.

There are many many other uses for this versatile dip ~ it is up to you to discover your own Inner Everyday Whole Foods Chef.

Psssst....White Beans LOVE..artichokes,balsamic vinegar, broccoli,carrots, cayenne, coriander, cumin, ginger, lettuce, tomatoes, thyme, oregano, onions, rosemary,  pasta.

These are all flavours from...guess where? If you know my style, then you then you will have most likely guessed the Everyday Pantry Shopping List and Spring Produce Shopping List!  Learning the art of pairing whole foods deliciously with your everyday ingredients tis the Secret to making your path to GLOWing wellness simply delicious.

Bon Appetit!

This past Spring, I have been exploring how to incorporate whole plant based spring liver loving foods like bitter dark greens into the everyday.  Why? Spring is the time for liver cleansing. A healthy liver means we can GLOW on the inside and out with healthy looking skin and feeling good through our ability to better detoxify. Click here for more info about all the benefits from loving your liver!

Yeah yeah..you may be saying. Many of us may know about all the amazing benefits to eating a whole foods diet and lots of greens. Sounds great in theory, but how can we actually we make a seasonal whole foods lifestyle practical and delicious?

So I set out to see if the "impossible" could be possible :-) This is the kind of challenge that I LOVE! Using the 5 Secrets to Everyday Healthy, I explored ways to make whole plant-based Spring cuisine convenient, easy, quick, affordable and delicious.

Above: Produce Items from the Spring Produce Shopping List. Photo compliments of Richard Giordano Photography

After much experiment delicious successes and some disasters ~ these are a necessary part of any creative process, I have developed quick and delicious recipes from for your everyday from the Everyday Pantry Shopping List and Spring Produce Shopping List. Over the next few days, I will share with you my top three tips for making Spring into Summer Cuisine practical AND delicious to give you GLOW on the inside and out. The first is LOVE red lentils.

Why? Red Lentils cook in 20 minutes or sometimes less, and are easy to make delicious. This means that when all else fails ~ aka you have no meals planned, you are starving, don't feel like cooking, yet want to enjoy a delicious whole foods meal to maintain your GLOW ~ red lentils will save the day. Red lentils can be made delicious very quickly with the help of a high quality soup stock, herbs or spices from the Everyday Pantry Shopping List ~ Then voila! You got yourself a quick and delicious tasting meal without a hassle.   

Not only are red lentils practical, that they give you inner GLOW. Red lentils are high in an amino acid (building blocks for protein) called tryptophan which is a precursor to serotonin ~ the happy neurotransmitter. In order to feel good we need to get the nutritional  building blocks from foods so that our physical bodies can feel positive emotions.  

To celebrate the coming of warm weather, red lentils got spring makeover with the addition of affordable organic canned tomatoes, fresh ginger, cumin and swiss chard. Ginger is a powerful herb for cleansing liver and boosting immune system. Cumin, one of my fav versatile spices, helps your body to properly digest legumes to give you optimal energy.