12 Steps to Getting Real in Your Kitchen

You’ve read all of the whys of eating a real food diet.  You know that it would be the best for you and your family.  But how in the world are you ever going to accomplish it?  How will you find the time and how will you be able to pay for more expensive food? 

Well, first make the decision.  Commit to change.  Even if you only do one thing at a time, each thing you do will put you one step closer to your goal.  You can go as fast or as slow as you feel comfortable with.  You can do it all at once or you can do one new thing each week or a new thing each month.  It really is all up to you!

I’m sure you’ve heard of 12 step programs.  Well here’s my version of 12 steps to eating real.  Take one step each month and think were you’ll be a year from now.

The 12 Step Plan

1.)  Make water your go-to drink of choice.  Even better, drink lemon water.

2.) Skip the boxed cereals.  They are expensive, nutrient poor, and difficult to digest.  Even and especially those made of whole grains.  You will save money and pack a nutritional punch with oatmeal.  Even the best quality organic oatmeal will cost you less money than boxed cereals.  Soak your oatmeal overnight for the best digestibility and the most nutrition and for quick cooking in the morning. 

3.)  Make your own salad dressing.  Avoid those rancid vegetable oils, trans fatty acids, and various additives in those expensive bottled dressings.  Making your own salad dressing will not only save you money, it will boost your nutrition with healthy fats which will aid in the digestion of the fat soluble vitamins in your salad.

4.)  Always buy butter.  Grass fed is best, organic is better, but any butter is better than margarine or shortening.

5.) Make bone broth at least once a week.  Basically made from leftovers, this nutrient rich brew will help to stretch your meat budget when you serve soups, stews, and gravies.  And it’s an excellent liquid to cook your rice in.  It adds both flavor and nutrition.

6.)  If you are going to splurge, make it with dairy and consider trying raw milk.  So many things to do with it…kefir, cultured cream, cheese, yogurt.  And remember; don’t mess with low fat dairy.  It’s not real!

    7.)  Eat seasonally.  You will always save money.  And choose the less expensive vegetables. Potatoes, cabbage, carrots, zucchini, onions, broccoli, chard, beets, and kale.  They are often the most nourishing and the easiest to prepare.  And don’t forget the butter; it’s the best way to take in the vegetable’s minerals.
    
    8.) Eat lots of eggs and buy the best quality you can afford.  Good quality eggs are an excellent way to get good quality protein.  They are very versatile and can be eaten for breakfast, lunch, and dinner.  Good quality eggs, although expensive, are much more economical than good quality beef or chicken.

   9.) Make lots of soups.  Blend cooked vegetables with broth and experiment with different seasonings. You will have low cost, delicious, satiating meals.  And don’t forget about egg drop soup.  What could be better or easier than stirring a health giving egg into a bowl of nutrient dense broth?

  10.)  Be creative with leftovers.  Don’t let anything go to waste. 

  11.)  Purchase organic grains for soaking and sprouting in bulk and store them in 5-gallon covered plastic buckets like those you would find at the paint store. 

  12.)  Replace “special” drinks such as soda with kombucha.  Now your refreshment will be a “good for you”, probiotic rich and nutritious treat.


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