Seed Bearing Fruit: plant-based shopping list

Today's blog post is gonna be a quick one because I've been in the kitchen making this awesome raw sunflower bread, www.thewellnesswarrior.com.au/2013/05/foodie-friday-monique-pollard/, which is now dehydrating away in my dehydrator! Hooray! My first attempt at making bread!! And it's raw!!

I thought I'd start a shopping list for you all that has plant-based items. As you begin to make changes to your food lifestyle and start to read new recipes it can be a little overwhelming to understand what some of the things you find in them are. And of course, where in the world can you get such things?! Don't fret, I'm here to help! A couple of years ago, when I first started substituting processed food for unprocessed food, non-organic for organic, animal-based for plant-based, and so on, I'd take long trips to my local health food store to peruse the aisles and have a good time building up my pantry supplies. Yes, it takes time, but now, I've got an overflowing pantry full of yummy, healthy, plant-based food...

Before I get into the list, I want to say this: before you buy anything always read the ingredients!!! Let me give you an example to explain why this is important. In a magazine that was delivered today there was a free sample sachet of Uncle Tobys Oats with a Creamy Honey flavour twist. On the packet the product is marketed as containing "no artificial colours or flavours" and being a "nutritious start to the day". But when I read the ingredient list I found that this sachet not only contains wholegrain rolled oats (64%) but also sugar, honey powder [dried honey (1.5%), glucose (maize), maize maltodextrin], milk powder. The first three ingredients are usually what make up the bulk of processed and packaged food. This product contains oats, yes, but also sugar, more sugar and dairy. Honestly, you're better off buying 100% rolled or steel-cut oats and making your own. Soak the oats overnight in pure water or almond milk, gently heat on the stove in the morning, add a teaspoon of raw honey or your choice of natural sweetener, and throw in a handful of frozen blueberries.

Nowadays most of us have access to the internet so I'd suggest googling to find your local health food store, an organic fruit & veg shop or your local farmer's market and the nearest Woolworths. You'll find a fairly good selection of organic raw nuts, seeds and dried fruit at Woolworths, and anything you can't find in the health food store you'll probably find online. Check out lovingearth.net for some rawesome products, including raw chocolate, kale chips and ancient superfoods!!

So, here is a list to help guide you on your quest to make healthier choices. At first you may find you are spending more money on food but don't worry, you will be saving money on your doctor's bill...

For Your Pantry

grains, nuts & seeds

agar-agar or arrowroot
almond meal
amaranth
brown rice, coconut or spelt flour
buckwheat
dried chickpeas or lentils
gluten-free, wholegrain products
millet
oat groats
quinoa

almonds
cashews
chia seeds
flaxseeds
hemp seeds
macadamia nuts
pecans
pine nuts
pumpkin seeds
sesame seeds
sunflower seeds
walnuts

oils, condiments & sweeteners

almond butter
apple cider vinegar
basic dried herbs
cayenne pepper
celtic sea salt or himalayan crystal salt
coconut oil/butter
cold-pressed olive oil
curry powder
ground cinnamon
maca powder
nutritional yeast
organic herbal tea
raw cacao or carob powder
sea vegetables (dulse flakes, kelp noodles, nori wrappers)
shoyu or tamari
spirulina powder
unhulled tahini
unpasteurized miso paste

coconut nectar or sugar
dried apricots, dates, figs, plums/prunes (sulfate-free)
dried desiccated or shredded coconut
goji berries
pure maple syrup
raw honey (non-vegan)
stevia or xylitol
sun-dried tomatoes
vanilla beans or extract
yacon syrup

For Your Fridge

fruit, vegetables & herbs

almond or coconut milk
apples
avocados
bananas
basil
beetroot
broccoli
cabbage
capsicum
carrots
cauliflower
celery
coconut yoghurt or ice-cream
collard greens
coriander
cucumber
dill
eggplant
frozen berries
garlic
ginger
kale
kiwi fruit
lemons or limes
lettuce varieties
olives
onions
oranges
papaya
parsley
pears
plums
pumpkin
silver beet
spinach
sprouts
sweet potato
tomatoes
young coconuts
zucchini

Try to buy your fruit and vegetables organic, local and seasonal for superior nutritional value. There are many new, exciting foods I've tried by eating seasonally, like custard apples, dragon fruit, mangosteen, persimmons, and many more! My hope is that my plant-based shopping list helps you to incorporate plant-based foods into your diet and to make healthier choices. And don't forget to enjoy the process!