Don't Buy It: Roast it!

In the beginning of the week I suggested you eliminate foods with ingredient lists and instead use recipes.  Labels have given us all food for thought for the days or weeks to come especially as we implement new habits, introduce new foods, and experiment with our weekly menu planning.  Do we stick to strictly organic?  Do we search for NonGMO foods?  Do we spend extra on 'free range chicken' and 'grass fed beef'?  My advice is to take on one label at a time.  Maybe just start by planning a menu and looking at its face value!

Breakfast.  I can think of about 77 breakfast foods (some require assembly, some don't)!  Whole wheat toast, orange slices, coffee and fruit preserves is one of my favorites.  Egg sandwiches are another weakness of mine.  When assembling a breakfast menu when processed foods are absent whole wheat toast isn't an option.  Eggs, quinoa, steel cut or rolled oatmeal, and milk are all good, high protein ways to start the day.  Add fruits or veggies (think omelet) to get your vitamins.  If you need yogurt or cheese, have yogurt or cheese but read the labels before you buy~  not all cheeses and yogurts are the same.

Lunch.  Trying to steer clear of the deli meat sodium attack?  On Sunday, roast an extra chicken, turkey, or pork shoulder, even a beef roast will work... you'll have lunch meat all week long.  Deli meats are convenient, but they are expensive! The home-made variety is easy on your wallet and delicious in salads, quesadillas, soups, and sandwiches alike.  Last night's leftover roast works just as well if you don't want to dedicate a whole bird to lunch~  (Remember, salad means 'a medley of food'...  only involve lettuce if you want to!)

Dinner.  Right now in RI, fennel, beets, carrots, asparagus, kale, chard and artichokes are in season.  Onions, leeks, potatoes and peas are also on the list (to name a few).  If I just use seasonal veggies I can load my plate with different items each night of the week without much repetition and without sacrificing flavor.  What's in season where you live?  If the list is short, take a trip around your produce department and look for veggies that are crisp, bright, and smell good!  If they don't smell, they were picked too early and might not offer much nutrition.  If they are dull and limp, again, they are probably deficient.  You can always find live lettuce and nuts and seeds and dried or dehydrated foods~  all excellent choices!

Dessert.  Have dessert.  Chocolate.  Mousse.  Chocolate mousse.  Pudding.  Sherbet/sorbet.  Gelato.  Ice Cream.  If you don't make it yourself, read the label.  If you read 17 ingredients, don't buy it.  If the label reads something like, 'Milk, cream, sugar, cocoa powder, almond extract, salt,' it might not be a bad choice to satisfy a sweet tooth.  Enjoy all of the real foods you find this weekend~  Remember to give your vitamins their vitamins, wash them in with water, and, as always, remember to wash your hands.

Anna~