Before I go grocery shopping I first go through my recipes and decide what I want to eat for the week. From that I create my grocery list. It suites me to go to the store with an organized plan versus going and randomly picking up things because that can lead to a waste of money and also to me being shorted on making complete meals.
Some people say that shopping healthy is expensive and yes that can be true. It all depends on where you do your shopping at though. If you shop for healthy food at a store that doesn’t specialize in healthy food then the price tag is going to be much higher. Also there are what I will call “boutique” health food stores that may specialize in health food but are much higher in price. Like your Whole Food’s for example. So its going to take a bit of strategizing and learning to get in your groove.
For me the best place I’ve found to shop is my local co-op. A co-op is a member owned grocery store that specializes in high quality organic food but at a fair market value. The bad news is that they are not everywhere. Here in Southern California to my knowledge there are only 2; one in San Diego and the other in Santa Monica.
Another good solution is going to farmers markets. These are usually farmers from your local area that picked the produce that day. Its best to support them any ways so check your local directories to see when yours will be in town.
This week I’m doing my best to cook and shop with what is in season.
Heres what we are eating this week and the recipes:
Mock Tuna Salad Sandwich
1 pound temph
1/2 cup Follow Your Heart Vegenaise (or a non dairy mayonnaise)
2 Tablespoons organic mustard
5 teaspoons dulse flakes
1/2 teaspoon black pepper
1/2 teaspoon sea salt
1 Tablespoon organic relish
1/2 cup organic green olives, chopped
2/3 cup organic red onion, diced
2/3 cup organic celery, diced
Steam tempeh for 2 minutes, then allow to cool. Place all other ingredients into a bowl and mix. When the tempeh is cool, place in food processor and pulse until ground, then add to the bowl and mix well. Although a food processor works best, if you don’t have one, you can crumble the tempeh by hand.
I serve this on organic spelt bread with a leaf of kale and slices of avocado. On the side I had some BOMB habanero ranch kale chips and Malik had BBQ Kettle Chips.
Millet Spinach Bake
2 cups organic millet
4 1/2 cups water
2 1/2 bunches spinach, coarsely chopped
1/4 cup organic sesame oil
1 1/2 cups organic red onion, diced
2 Tablespoons organic garlic, minced
3/4 teaspoon organic caraway seeds
6 Tablespoons organic tahini
1/3 cup organic tamari
2 Tablespoons lemon juice
Preheat oven to 350. Combine millet and water and bring to a boil, then lower the heat to a simmer and cover for 30 minutes. Saute onions and garlic in oil until browned, then add the caraway and saute for 1 minute. Add spinach and saute until just wilted, then remove from heat. Mix tamari, lemon, and tahini, then combine with sauteed ingredients and millet, and mix again. Place into a covered 8×8 inch baking dish and bake for 45 minutes. Uncover and bake for approximately 5 minutes to brown the top.
Serve with a nice mixed salad and a homemade salad dressing like this one.
Adzuki Bean Chili with Roasted Butternut Squash
I’ve never had this before so it will be my first time so I have no idea what to expect except greatness. The original recipe calls for anasazi beans but I couldn’t find them so I substituted with adzuki and have never had them before either. My friend Kadoety always brings me a gift every time she see’s me usually in the form of food which I loVe and this time she picked me up a butternut squash from the farmers market and this is how I’m going to use it.
2 cups adzuki beans
6 cups water
2 teaspoons organic cold press virgin olive oil
2 cups butternut squash, diced
2 teaspoons olive oil
1 cup organic yellow onion, diced
1 organic bell pepper, any color, diced
1/2 organic jalapeno, diced
1 tablespoon olive oil
2 tablespoons organic garlic, minced
1 tablespoon organic chili powder
1 1/2 teaspoon organic cumin powder
1 1/2 teaspoon organic black oregano
1/2 teaspoon organic black pepper
1/2 teaspoon sea salt
1/2 teaspoon organic cinnamon
1 cup fire roasted diced tomatoes (Muir Glen sells in the can)
1/2 can organic diced green chiles
1 cup vegetable broth
Preheat oven to 400 degrees. Place beains in a large pot, add water and bring to a boil. Cover the pot, with the lid slightly titled so that steam can escape, lower heat and simmer for 60 minutes. Combine 2 teaspoons of olive oil with the squash and roast in a pan at 400 degrees until tender, about 30 minutes. Combine 2 teaspoons of olive oil, onions, and peppers, and roast in a separate pan for about 20 minutes. In a fry pan saute the garlic in 1 tablespoon of olive oil for a few minutes, then add the spices and saute for 1 minute. Add all the remaining ingredients and simmer for 20 minutes.
Serve with a salad.
Roasted Pumpkin and Barley Pilaf
I recently made this and loVed it so its making a hit return in my kitchen. This was my first time cooking with pumpkin and barley pilaf so I didn’t know what to expect but was pleasantly surprised. Pumpkin is in season right now and is packed with lots of vitamins and minerals so eat up!!
2 Tablespoons organic Earth Balance (a vegan butter substitute)
1 cup organic leeks, chopped and washed
1 teaspoon organic fennel seeds, ground
1 teaspoon organic sage, cut and sifted
1 teaspoon organic black pepper
1 teaspoon sea salt
2 Tablespoons organic cold pressed virgin olive oil
1 1/2 pounds pumpkin, cubed (unpeeled)
1 cup organic pearled barley
3 cups vegetable broth
3/4 cup raw organic pumpkin seeds (roast seeds by coating in olive oil and laying flat on cookie sheet and placing in oven until they are lightly browned. About 5 minutes)
Preheat oven to 400 degrees. In a medium sized pot, add the barley to the broth, bring to a boil, then lower heat and simmer for 40 minutes. Combine the pumpkin with the olive oil and place on a baking sheet. Roast for 30 minutes or until tender. Reduce oven temperature to 350. Saute leeks in the Earth Balance until the leeks are soft, then add the spices and saute for 1 minute. Combine all ingredients and place in a 10×12 inch baking dish. Bake uncovered until slightly browned on top.
Serve with a salad 🙂
I also plan on making dessert this week too. I’ll share one of my recipes with you for banana bread.
2 organic bananas, whole
1 cup organic bananas, chopped
1/2 cup organic apple juice (juiced fresh by you if possible)
1/3 cup organic sunflower oil
2/3 cup organic maple syrup, raw agave syrup, or coconut nectar
1 teaspoon lemon juice
1 teaspoon organic banana extract
2 teaspoons organic pure vanilla extract
2 1/3 cups organic white spelt flour (or whole wheat pastry flour)
2/3 cups organic raw walnuts, chopped
1/2 teaspoon sea salt
1 teaspoon baking soda
Preheat oven to 350 degrees. Place the whole bananas and the apple jice in a food processor and blend until smooth. Add the oil, maple syrup, and lemon jice. Mix the dry ingredients, except for the walnuts, then add the wet ingredients and mix well. Fold in the chopped bananas and walnuts. Place into a lightly oiled 8x 3 1/2 x 2 1/2 inch pan and bake for 25-30 minutes or until done.