Healthy Food

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Do you want to start eating healthier but you don’t know where to start or what to buy? Here’s a full list of ingredients you should always have at home!

Tips to Start Eating Healthier

Go for natural ingredients

Try to buy good ingredients, preferably biological and without GMOs (Genetically Modified Organisms).

In its right time

Buy seasonal fruits and vegetables. In this way, you can enjoy the full flavor of the food and are able to take better advantage of the quality/price ratio.

Too much isn’t always good

When you buy food, try to buy some things in bulk. In addition to being more economical and helping the environment by avoiding the packaging in plastic, you do not run the risk of buying food that can go bad.

What is local is good

Choose local markets instead of the big chains that only import food from abroad.

Good storing is essential

Keep some ingredients in glass jars (at home we recycle bottles of other products). It helps a lot in preserving, for example, dried fruits, oilseeds, leguminous plants, and even grains.

First Steps to Become Healthier

Start by trying to replace, at least once a week, the main dish for lunch with a dish of grilled, sauteed or gratin vegetables. Gradually, increase the number of times;
Try to include different fruits, vegetables and grains in your diet and slowly reduce the consumption of meat, eggs, milk and dairy products;
Start consuming meat only every other day;
Discover new ways to prepare different dishes and products. For example, vegan hamburgers, vegetable milks, protein pastes made from legumes, vegetable sauces for pasta. This prevents your food from being monotonous, tiring and colorless!

Things you Should Buy to Start Eating Healthier

Grains and Cereals

Brown, black and basmati rice

Millet

Quinoa

Buckwheat

Amaranth

Oat flakes

Corn for popcorn

Legumes (dried)

Azuki, white and black beans

Lentils

Chickpeas

Peas

Lupin beans

Green and Black Olives (with water, garlic, aromatic herbs and unsalted)

For Sweets

Date jelly

Coconut jelly

Chocolate (min. 75%)

Cocoa powder (light)

Agar-agar powder

Sodium bicarbonate

Baking powder

Vanilla (pod and powder)

Flours

Whole Wheat Flour

Rice Flour

Corn Flour

Coconut Flour

Teff Flour

Cassava Flour

Chickpeas Flour

Seeds

Sunflower

Linseed/ Flaxseed

Pumpkin

Chia

Sesame

Poppy

Hemp

Dry Fruits

Dates

Sultanas

Blueberries

Cranberries

Apricots

Figs

Goji

Coconut Shavings

Oilseeds

Almonds

Hazelnuts

Macadamia

Walnuts

Pecan

Brazil nut

Sources of Fat, Oils, and Vinegars

Extra virgin olive oil

Coconut oil

Sesame oil

Chia oil

Linseed oil

Various oil pastes (peanut butter, almond butter, sesame butter, hazelnut butter, walnut butter, and cashew butter)

Cider vinegar

Balsamic vinegar

Seasonings

Coconut aminos (vegetable sauce rich in amino acids, vitamins, and minerals, soy sauce style, gluten-free, lactose-free and sodium-free)

Tamari sauce (soy sauce, without wheat)

Tomato Sauce

Himalayan pink salt

Nutritional yeast

Spices

Black pepper (grains)

Pink pepper (grains)

Paprika

Cayenne pepper

Curry

Garlic powder

Cumin

Nutmeg

Turmeric (root)

Ginger (root and powder)

Cinnamon (stick and powder)

Massala

Superfoods

I dedicated an entirely separate post about superfoods. You can read more about Spirulina, Chlorella, Black Maca, Camu-Camu, Lucuma, Raw cocoa, Wheatgrass, Baobab, Acai, Moringa, Matcha, Dried seaweed (wakame) and Vegetable protein (rice, hemp, and peas) here.