Do you want to eat healthier in the New Year? After you have eaten everything that you have now in your cupboard consider replacing them with these foods which are alkaline and healthier for both you and your kids.
Here is an idea of what should be on your new grocery list â€“
â€¢ Irish steel-cut oats. Oats do contain some gluten, but for most people they are quite tolerable and they are okay for most kids with asthma to have.
â€¢ Mixed-grain hot cereals. Be sure they’re gluten- and sugar-freeâ€”and this means no honey or maple syrup
â€¢ Rice cakes. Stay away from the ones with too much sodium or funky flavorings (like sour cream and onion rice cakes!)
â€¢ Flax crackers
â€¢ Gluten-free bread. There are many delicious alternatives to the usual bread you buy. Try some sprouted breads, as they are easier to digest and are less processed.
â€¢ Sweet potatoes, yams
â€¢ Grains: brown or wild rice, millet, quinoa, amaranth, buckwheat, corn.
â€¢ Nuts: almonds, walnuts, cashews, soy nuts, macadamia nuts, filberts, etc.
â€¢ Seeds: sunflower, pumpkin, sesame, hemp, flax. Flaxseeds must be freshly ground rather than eaten whole, otherwise you won't get full nutritional benefit.
â€¢ Nut or seed butters: almond butter, tahini, cashew butter, peanut butter (all unsweetened)
â€¢ Vegan butter
â€¢ Vegan mayonnaise
â€¢ Nondairy protein powder (soy, hemp or orris root-based)
â€¢ Beans and legumes: black beans, lentils, chickpeas, lima beans, adzuki beans, black-eyed peas, edamame, and fava beans. Dried ones are best
â€¢ Fake meats: burgers, sausage patties, “meat crumbles,” “chicken” patties. Make sure all are gluten-free.
â€¢ Artichoke, rice, or quinoa pasta
â€¢ Pasta sauce
â€¢ Vegetables: kale, broccoli, cauliflower, green beans, asparagus, Brussels sprouts, zucchini, eggplant, collard greens, squash of all kinds, tomatoes, etc.
â€¢ Mushrooms: shiitake, hen of the woods, portobello. Grilled, they make a great main dish and are almost as good as a steak
â€¢ Salad: arugula, radicchio, endive, mixed greens, peppers, avocado, tomato, radish,
â€¢ Fruits: apples, raspberries, cherries, peaches, blueberries, goji berries; frozen fruits for smoothies
â€¢ Citrus and exotic fruits lemons, limes, and unsweetened pomegranate juice for sparkling-water cocktails
â€¢ Herbal teas such as mint, chamomile and fennel.
â€¢ Nondairy milk, such as rice, almond, hemp, or soy milk (unsweetened)
â€¢ Healthy sweeteners: xylitol, agave nectar, and stevia for smoothies, milks, cereals and baked goods.
â€¢ Extra-virgin olive oil, expeller-pressed organic canola, high-oleic versions of sunflower and safflower oils, walnut oil, and flaxseed oil (the last is good to pour over things like salad or baked yam, but not to cook with).
â€¢ Seasonings: garlic, ginger, tamari; Himalayan crystal or Celtic sea salt. Regular table salt is bleached and stripped of minerals
â€¢ Flours to cook or bake with: bean, pea, soy, potato, buckwheat, tapioca, nut and seed, arrowroot, and rice. There are also prepackaged flour mixes that cater to the gluten-free shopper.
â€¢ Corn chips
â€¢ Soy cheese (rennet-free)
â€¢ Frozen spinach, broccoli, and cauliflower to throw into smoothies . . . you won’t even taste it!
â€¢ Vegetarian stock for cooking
Try some prepared foods from health food stores. They are often very tasty and nutritious too.