Archive for April, 2009

“Everyone Knows Someone Who Needs This Information!” (TM)

As we continue our series on budget diabetic pantries, I am explaining the choices in the refrigerator section of my own pantry. As this recession deepens, many of us are losing jobs and health insurance, and the only defense we have left is to understand what Health is and how to get it and keep it! Food is the essential driver of all of this, along with stress reduction, if I had to choose two items to incorporate in your plan. If I’m given a third option, I’ll include exercise! But, now, back to food, the most essential component, I believe, and that’s why ALL my discretionary income is spent on health food, in these tough times.

As you will see a fair number of foods in my last post and this one, I will also mention that these are spread between 2 refrigerators! One is in the kitchen, the other in the garage, as is the case for many Americans. Europeans do things differently — mostly having smaller appliances and shopping even daily.

So, here’s what’s in my refrigerator pantry, without all the fresh foods, which I gave you last week. Most of these items have been chosen for Health, primarily, but the few acidic pH food items are in there for flavor! I figure that I tailor meals to emphasize alkaline pH as much as I can, and I do use small amounts of acid pH foods, like vinegar-based mustards, ketchup, pickled foods etc., infrequently, but as needed. Everything is in glass bottles, rather than plastic or cans, wherever possible. Canned items are in black. Foods to use sparingly are inpink. The food in crimson, should be small portions, infrequently, as it is pH acidic.


no-nitrite, 97% fat-free turkey “bacon” –  Wellshire Farms

wild-caught anchovy (paste) – Crown Prince

gefilte fish – Manischewitz

herring – canned, unless infrequent use of pickled herring (which is in glass)

sardines – canned

tuna – use only 2x month; oil pack is better for Omega-3s

wild-caught chinook / pink salmon – boneless (Trader Joe’s )* Trader Joe’s  Personally, I like the pink salmon better, and it is less money and more nutrition.

salmon pate

salmon eggs (caviar)

salmon lox – smoked salmon, no nitrites – Trader Joe’s. Once in a while. Had some last week, not at the moment.

mackerel – Chicken of the Sea brand

organic hemp proteinNutiva Hemp Protein

organic hempseedNutiva Organic Hemp Seeds, Hulled

almond butter – (Trader Joe’s )(organic no longer available at my stores

raw, organic pumpkin seeds – Trader Joe’s

raw, organic sesame seeds (black and white)

organic tahini (sesame seed paste) – Woodstock Farms

sprouted, live flax seedsGo Raw, live foods

raw, organic, Valencia almonds – from Spain – Trader Joe’s

Bragg’s Liquid Aminos Protein ConcentrateBragg’s Aminos

organic egg whites – carton

Omega-3, vegetarian feed, free-range eggs

Vache Qui Rire soft, spreadable cheese

organic colby, cheddar and / or provolone cheese

1 qt part-skim ricotta cheese

6-cheese shredded mix for pizza

goat milk kefirgoatmilk kefir from Redwood Hill

periodically, other cow milk kefirs from Helios* and Lifeway:
Helios kefir, with F.O.S. and also Lifeway regular kefir

organic butter, no salt – this is dairy, but is only a fat source, no protein

organic half and half cream – same as for butter


HiOSilver water*- O2Cool Oxygen Water(now called O2Cool Oxygen Water – at Whole Foods

Evamor alkaline water* – Evamor healing alkaline water

Ice Age water – trial product for me

coconut water* – only one I’ve found in larger packages: Vita Coco – natural electrolytes! This is in an aseptic, quart size carton.

Minute Maid natural, unsweetened lemon juice in small yellow bottle / inside a cardboard box, in the freezer case. It’s often made into my agave lemonade (see recipe in archive) or to use in cooking

ponzu – Japanese lemon juice product. I periodically have this.

POM pomegranate juice* (2 fl. oz. serving per person per day) POM pomegranate juice Pomegranate juice studies have been the main food source which effectively reverses clogged arteries in the amounts just mentioned, daily.

Black Cherry concentrate* – R.W. Knudsen Knudsen – help for fibromyalgia and arthritis and gout

elderberry juice concentrate* – help with heart, and also to help reverse some of the effects of stress. See more in the Reference section.

infrequently – goji berry juice; acai juice – these are highly nutritive, anti-oxidant fruits.

Borscht – cold beet soup – Manischewitz – periodically

Schav – sorrel soup – Manischewitz – for detox; especially useful in spring. It is sour!

organic tomato juice* – Knudsen organic tomato juice – high in lycopene


organic ketchupWild Harvest Organic Use sparingly, as usually a high pH food.

salsa – try to get a product with little or no vinegar (as they always use commercial vinegars, like white distilled vinegar), which is incredible acidic pH and not the RIGHT-kind of apple cider vinegar, which leaves alkaline mineral ash (only Bragg’s or Spectrum Natural with the Mother enzymes).

organic soybean miso* – when made with sea salt, in the traditional way, this is a very pH alkaline food.

roasted red pepper tapenade – Trader Joe’s, likely pH acid, at least a little, depending on the type and amount of vinegar. Lemon juice and alkaline spices and vegetables can offset some of the acidic pH.

artichoke pesto – Trader Joe’s – same as tapenade

ajvar – roasted vegetable paté – Passport brand – Passport’s Ajvar Spread same as tapenade

artichoke hearts in water

artichoke hearts or crowns – marinated (prefer no cottonseed oil)

Asian plum sauce (no colorings)

Asian hoisin sauce

Asian sweet chili sauce

Thai fish sauce (nam pla)

English mint sauce – Crosse and Blackwell – same as tapenade

“prepared” grated horseradish sauce – Beaver brand

pickled cocktail onions – Crosse and Blackwell – same pH note as tapenade

Bubbie’s fermented dill picklesBubbie’s These are still likely acidic pH, but the enzymes they provide are valuable.

Bubbie’s fermented sauerkraut – these have lots of natural enzymes available to you Bubbie’s product page Same as for dill pickles, above.

Greek olives – try to get those in brine or oil

Other miscellaneous olives – Olive Pit, Corning, California try to get brined.

mustard – a pH acidic food.


organic, California estate bottles, extra-virgin olive oil – only for raw use – Trader Joe’s

organic sesame oil

organic hemp oil – never for cooking – Nutiva Organic Hemp Oil

organic flax oil – never for cooking – Barlean’s Flax Oil without Lignans

organic virgin olive oil – for cooking

macadamia oil (able to use with higher heat)*

avocado oil – another higher temperature qualifying oil.

Smart Balance – Omega-3 mayonnaise – mayonnaise tends to be an acidic pH food.

selected fresh salad dressings


soy lecithinNOW Foods Read how lecithin can help you.

chlorophyll liquid or capsules – Nature’s Way Nature’s chlorophyll as a natural, internal deodorant, but more importantly, as a natural source of magnesium and easy-transference to make hemoglobin for healthy blood.

Carlson’s cod liver fish oil – lemon flavor
Norwegian moleculary-distilled cod-liver oil liquid oil or probiotic capsules. I do not recommend using daily, but use maybe once a week.


St. Dalfours French conservesSt. Dalfour homepage and St. Dalfour’s French options for American consumers These are very flavorable, and only a teaspoon can transform a sandwich. Their flavors are sophisticated. For families, use Smuckers, fruit-only jams, sparingly.

organic applesauceWoodstock Farms Organics This is rarely used by me, but several family members opt for it on blintzes, latkes etc. All cooked fruits become pH acidic.

Cheri’s Prickly Pear Cactus JellyCheri’s low-glycemic, natural sweeteners from desert plants This is a great choice for diabetics everywhere. Get fresh prickley pear cactus in the summer in the best markets, and make your own!

Cheri’s Prickly Pear Cactus Syrup – same as above

organic maple syrup – try to get Grade B (more minerals). It is essential to use organic maple, as the trees in other orchards are one of the most pesticide-sprayed food products.


orange water // rose water – find in Bar section; adds great flavor; helps reduce need for sweeteners

small bottle sparkling apple cider – the carbon dioxide acidifies the liquid.

small bottle good red wine – not cooking wine, but use for cooking. As with all alcohol, this is a pH acidic food.

saké – a high-energy boost; adds needed elements to Kreb’s cycle, if depleted. Use moderately if at all. Use only occasionally. Remember, all alcohols are highly pH acidic!


spelt tortillas – these are less flexible than wheat, better than corn and more nutritious and less allergy provoking than both of the others. They taste good. Trader Joe’s has them, as well as health stores. They are still pH acidic, as are most grains and flours.

organic coconut flakes – a good alkaline pH food. Wrap tightly!

organic coconut flour – a useful substitute of an alkaline food for acidic wheat; use when you can, for at least part of the recipe’s flour (same for quinoa and amaranth). Wrap tightly!

any organic (or non-organic) flours – wrap tightly!

Rapid-Rise yeast – Fleischmann’s

Later, I’ll mull over items that happen not to be in my refrigerator at the moment, and if I have time, will post them in a Miscellaneous category, here.

salmon lox – no nitrites. Available at Trader Joe’s.

kamaboko – steamed Japanese fish cake – made from pollack, like surimi (fake crab) is. I try to get the type without coloring (sometimes it is wrapped in brown paper, over plastic). Each time it is on a little cedar board. Find it in a good Japanese grocery store.

organic tofu – periodically. Not as often as we used to, as it is a fractional food, unless you eat it with the soybean hulls in a product called “okara” — ask your Japanese grocery store for a source. We also do not not use soy milk or other fractionalized soy products like soy hot dogs, etc., for the same reason. Soy needs to be whole, to get the full benefit. Just use the beans — as edamame or canned or cooked from scratch by you. Health food stores used to carry a frozen product called okara patties, which were excellent. I haven’t looked for them for quite a while.


Macadamia Nut Oil – overview

 Source for olive and avocado oils

 Research on elderberries for heart and stress and positive blood-sugar reaction

from that report: …”While in healthy runners blood glucose did not significantly decrease after exercise, in NIDDMs (Non Insulin Dependent Diabetics) chronic application of elderberry concentrate for several weeks as an adjuvans of oral antidiabetic drugs decreased blood glucose values significantly more than in a group without elderberry treatment.”

Best to all — Em

(c)2009 Em https://diabetesdietdialogue.wordpress.com
Please respect my copyright, and if you decide to quote from or use my article, please include my copyright, with my website’s address, in your footnotes or Reference section. Thanks!

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“Everyone Knows Someone Who Needs This Information!” (TM)

In financially tough times like this recession, people need to have the most nutrition for their money. How best to do that? My recommendation is a wide variety of seasonal vegetables (and there are plenty available in every season). This week’s list is a reflection of what I currently have in stock in my own home in the Spring; as I have said before, all my family’s discretionary income is focused on the best foods to maintain our health. I’ve just lost my health insurance, again, (my husband’s C.O.B.R.A. policy ran thru its 18 months, so now it’s off the deep-end for me). Hopefully we will find a private health plan for me; my husband is old enough now for other government plans along with his Veteran’s Benefits. So, my eye is on the Prize — stay as healthy as possible! This is the main way that I do it.


The Japanese eat at least 16 different fruits and vegetables a day, and that action, along with portion control and low sugar diet, is the reason why their traditional diet is the best in the world.

Health professionals are hard-pressed to get Americans to buy into eating even a combo goal of 5 Fresh Fruits and Vegetables a Day! That’s one reason for our problems.

Vegetables, with a very few fruits are the foundation of the human diet and no fruit juices, except 2 oz. pomegranate a day. Please do your research and try to reach for organic vegetables and fruits as much as your budget allows.

You will see these beliefs reflected in what is in my refrigerator at the moment. I’ll publish what’s there, and explain some of the reasons why I chose those foods. Next time, we’ll see another part of my pantry.

pea sprouts – all sprouts are enzymatic powerhouses; pea sprouts keep better than most sprouts; eat raw, after washing well. Find them in Japanese groceries.

soy bean sprouts – these need at least 20 minutes cooking in soups; OK for flavor, but can’t be eaten raw, so enzymatic benefits are lost. The beans are still crunchier than mung bean sprouts (the “usual” bean sprouts). An excellent pH alkaline food.

beet sprouts – great enzyme source and good flavor; easy to top salads and place in sandwiches. Eat raw, after washing. Find in good health stores or grown your own.

coleslaw mix – red cabbage, green cabbage and carrots. Eat only a couple of times a week, as cabbage is a goiterogen, even though it has lots of nutrition. Many people have unidentified under-active thyroid disease so cabbage, broccoli and cauliflower use should be moderate.

red cabbage – I got extra, as there’s not enough in the mix and red cabbage is more nutritious than the pale-green cabbage types. A medium alkaline pH food.

bok choy – the present spring “dark leafy”, but I try to keep kale in the fridge for as much of the year as it’s in season. Dark green leafy vegetables are full of healthy compounds, moreso than any other plants. They are a rich source of anti-stress B vitamins.

mesclun salad mix – this is the backbone of any salad and has a wide variety of tasty dark green “leafies”. Many of these are baby veggies, so you can play that up with your kids. Medium pH alkaline food benefit. High B vitamin benefit.

dill – this herb has lots of punch! It is great to use raw or cooked, and it lasts well.

mint – this herb has great flavor, lasts well and is good to settle stomachs during or after a meal.

basil – fresh basil does not last long! Buy only what you need or make extra into pesto to freeze immediately. Used therapeutically, too.

endive – especially frisèe endive. These are slightly bitter greens that are excellent to detox your liver and gall-bladder. Their flavor can be easily masked, but I find most people “like” the flavor, as they sense the slight bitterness is needed by their body. An excellent alkaline pH food.

red bell pepper – these must be organic, because conventional ones are usually heavily sprayed  (as are all peppers). High source of Vitamin C and A.

yellow bell pepper – 4 times the vitamin C of an orange! So, even though they seem expensive, think “they are equivalent to 4 oranges” in nutrition, so a little goes a long way! Get organic.

cucumber – get English hothouse type cucumbers. If you get conventional ones, you must peel off their food waxed skins which hold pesticide residue. Cucumbers are a very alkaline food which is helpful to achieve the needed cellular alkaline pH status you need every day.

carrot – an acidic pH food, so use in moderation. Excellent Vitamin A source. Fairly high glycemic food, but natural fiber slows its glycemic impact down when you eat them raw. Needs to be organic.

parsley – a deep green “leafy” vegetable with lots of chlorophyll to cleanse your digestive tract, as well as B Vitamins.

cilantro – this herb is a potent detoxifier, and it has a great flavor for Mexican and Asian recipes. It is pH alkaline, too. Use raw after washing well.

celery – a nervine, meaning it calms. However, celery must be crisp! Do NOT use wilted celery; it has bad chemicals then! Excellent fiber and pH alkaline source.

burdock root – a fantastic detoxifier. Find this woody-flavor root in Japanese stores. Use in soups and stir-fries; slice thinly as it takes a while to cook, even then. Good flavor and excellent pH alkalinity (as is salsify, black “oyster radish”).

daikon radish – regarded highly in Japan; it also helps the gall-bladder. They vary in their radish-pepperiness. Many are grown as more mild variants these days. Also called icicle radish.

red radish – very healthy for liver and gall-bladder; use the fresh tops, too. Medium pH alkaline food.

parsnip – a sweet root, with a higher glycemic index. Eat sparingly, especially if well-cooked. If you surround it with lots of other lower glycemic veggies, you will lighten its blood sugar impact.

turnip – has beneficial compounds (sulfur ones, if I am remembering correctly). Sweeter than you might think, and it has good crunch!

leeks – very flavorable and versatile onion family plant. Good sulfur compounds for immune system activity and detoxification. They also last well in your refrigerator.

green onions – wonderful in Spring! same as leeks, but these are soft enough to use raw in salads or sandwiches where they will have better effect.

chives – another onion member – same as leeks and green onion comments

yellow onions – lesser nutrition than some onions, but still good especially if raw.

red onion – a little more nutrition but hard to find any more mild ones. Actually mild onions have less of the good compounds!

red potatoes – most versatile and less starchy option. Always scrub well and use with skins on; only then are they a good pH alkaline food. Use in moderation.

sweet potatoes – these are an excellent pH alkaline food, as well as being a great beta-carotene (pre-Vitamin A) and fiber source.

horseradish root – this is a tangy, blood purifier that will also clear your sinuses! It’s very hard to cut; washing, peeling and grating work better. It is a medium pH alkaline food.

fresh garlic – excellent food if eaten raw – aim for 1 clove a day. It’s for immunity, blood purification, natural antibiotic — most of this goes away when it is cooked. Use in salad dressings, patès, dips or veggie smoothies.

Now, we begin with the fruits! Yes, tomatoes and avocados are fruits!

avocados – wonderful Omega 3 essential fatty acid source! Great monosaturated fat, too. Healthy and filling. Very alkaline pH food.

tomatoes – not good for many who suffer from arthritis (along with the other nightshade-family plants – potatoes, eggplant, peppers, tomatillos). Very good vitamin C source, lycopene source and other beneficial phytochemicals.

apples – only organic (otherwise peel!). Most of the chromium, which is beneficial for diabetics, is right under the skin, so you lose this valuable compound if you peel the apple. Malic acid is also a beneficial compound in apples. A good alkaline pH food.

oranges – get organic so you can scrape the white pith between your teeth and get the zest on the other side of the peel to release its compounds as you suck the orange. An acidic pH food; needs balancing with alkaline pH foods.

kiwi – an excellent Vitamin C food which is also an acidic pH food which needs balancing with alkaline foods.

lemon – an excellent alkaline pH food in vivo. Leaves alkaline ash, so even though it seems acidic, in your body it behaves alkaline. Excellent Vitamin C, too, and detoxifier.

lime – excellent PH food, same as lemon above.

pomegranate juice – use 2 oz. a day, to help reverse arterial clogging. Research has shown this to be very effective.

There’s a list of 40 fresh foods here — so it’s very easy to use at least 16 a day! This is the best use of your food dollar. Protein is usually the target, but really veggies should take the lion’s share. You actually don’t need lots of protein and it can be from very simple, less expensive sources, so use your food dollar here for the nutritional powerhouses!

Best to all — Em

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(c) 2009 Em https://diabetesdietdialogue.wordpress.com

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“Everyone Knows Someone Who Needs This Information!” (TM)

Continuing on with pantry lists for diabetics and for frugality, this week’s critique is on one by corporate chef, Food Network chef and Mom, Michele Urvater and her Monday – To – Friday system.  I agree with Michele that after working all day, (especially as a chef), it’s hard to come home and be enthusiastic about cooking a healthy meal when you are totally tired. When on wipe-out, this is exactly the time when having an established pantry that you are totally familiar with earns its keep!

Michele’s recipes at Food Network and in her Monday to Friday cookbook utilize this always in readiness fresh and storable pantry. I think her list is mainly aimed at making dinners. That’s why I don’t see other items I’d expect.

You’ll also be able to add items from my post 2 weeks ago – Martha Stewart pantry (see link in Reference section, below) – to flesh out Michele’s pantry, which I also think is way too heavy on grains and carbs.

I also definitely want to see a much wider variety of vegetables. Of the 2 pantries so far, I would say Martha’s is a better base, and add a few items from Michele’s, but then you may not be able to make every recipe in Michele’s cookbook. It’s better to have fewer grains and grain products, but I understand they make “fast” meals — at a health cost, in my opinion.

At least make sure that everything is whole-grain, organic as much as possible and for pastas, only cooked to the first edible, still al dente (not “soft”) texture!). If you cook pasta until “soft”, the glycemic index goes way up and your blood sugars will suffer. On Michele’s list, I would also cut out all the sugars and substitute low-glycemic agave nectar.

Remember to compose your meals as 75% – 80% vegetables (most of which are raw, otherwise frozen or fresh steamed or stir-fried briefly). You need a splash of raw extra-virgin olive oil in most meals, and you need minimal free-range animal protein with organic omega-3 eggs, kefir and yoghurt and wild-caught ocean fish contributing most of it.

This pantry list works for Michele’s quick Italian, Mexican and Oriental meals after she comes home from her corporate chef job, but for diabetics, I think we need much more fresh stuff than she offers, yet this is a useful exercise to jog your mind about other useful items and to meld with Martha’s list, as I said above.

I will continue to critique this list later, if I have time, but these are my biggest criticisms.

Next time, I hope to start to share with you my own pantry list. I hope some of you will send me your lists in an email to the About Me page above.


Here’s Chef Michele Urvater’s List:  (comments are mine)

Fresh vegetable and fruit “staples”
1 – 2 pounds of onions – organic
(1) head of garlic – organic
(1) bunch green onions (scallions) (spring onions)
(1) bunch carrots – definitely organic
(1) bunch celery – organic
(3) red bell peppers – definitely organic
(2 – 3) each – fresh lemon and lime – organic if using skins
(1) bunch parsley – best if organic
(1) bunch coriander – best if organic
(1) bunch dill (optional) – best if organic
(1) bunch basil (optional) – important to be organic

This list needs MANY more vegetables!!!!

 Dry Pantry:

5# granulated white sugar – substitute organic agave nectar for almost every sugar use on this list! Have only a tiny amount of “real” sugar around for a few critical recipes which require dry sweetener where liquid agave would ruin a recipe.

1# dark brown sugar – NO

1# confectioners, super-fine sugar – NO

1# honey – unless you have children under 3 years old, use raw honey. If you have young children, do not give them raw honey!

(1) bottle each of: vanilla extract, almond extract

(1) 8 oz package Droste chocolate cocoa powder

(1 box) 26 oz iodized salt – NO, use Celtic sea salt

whole peppercorns, whole or ground nutmeg

bay, caraway seed, cardamom, cayenne pepper, chili powder, Chinese 5 spice powder, ground cinnamon, ground cumin, fennel seeds, garlic powder, ground ginger, dried lemon p[eel, dried mint, dried orange peel, dried oregano, dried red pepper flakes, dried rosemary, dried tarragon, dried thyme – best to get organic, non-irradiated spices

1 oz fried porcini mushrooms – see my last week’s comment on mushrooms!

1 bottle Gomashio (pre-made sesame seed and seaweed mix)


Refrigerator and Freezer:
(1) 32 oz bottle vegetable oil – it should only be organic olive oil (virgin to cook with, extra-virgin for dressings) or organic canola oil in situations where you want a no-flavor oil.

(1) 32 oz bottle olive oil – have this as your extra-virgin one for raw use.

1 pint reduced-calorie Hellman’s (Best Foods) mayonnaise

16 oz maple syrup – must be organic, Grade B is best!

(1) 12 oz jar jam or jelly of choice – get a fruit-only or European jam

(1) 12 oz jar red currant jelly

4 ozs each of: pecans and walnuts – organic

12 oz. peanuts – prefer none

1 pint plain, non-fat yoghurt – prefer kefir; get organic

½ pint cottage cheese – organic, low fat

1 pint part-skim ricotta cheese – organic, if can

½ lb. Parmagiana-Reggiano cheese or grated Parmesan cheese – Not a great cheese as your only cheese! It’s VERY salty!

1 dozen large AA eggs – only free-range, vegetarian fed, Omega-3

1# ground beef in 4 oz patties – try organic, free-range

1# deli meat – try to get no nitrate meats

1# boneless, skinless chicken – if must, get organic, free-range 

1# ground turkey (optional) – if must, get organic, free-range

1# fresh fish (then freeze) – wild-caught, ocean — I would use more fish and less land animals; not shellfish; check Monterey Aquarium list for endangered fish to prevent depletion of stocks. No farmed fish!

(1) 10 oz package each of: corn, french-cut string beans, petite peas, lima beans *, chopped spinach, artichoke hearts – add more veggies! * Lima beans are NOT recommended for anyone with Blood Type A!

(1) 12 oz package frozen blueberries, raspberries or strawberries

(2) 10 oz packages raspberries

(2) pints iced dessert – dairy or non-dairy – flavored iced coconut water with agave nectar is best; find in health stores – Coconut Bliss is recommended by me


In Pantry, then Refrigerate after opening:

(2) 4 oz jars pimentos, roasted red peppers or sweet peppers

(1) 12 oz jar jalapeno peppers

(1) 16 oz jar black Greek olives

(1) 14 oz bottle ketchup – organic

(1) 12 oz bottle barbeque sauce

(1) 5 oz jar prepared horseradish

(1) 8 oz jar Dijon mustard – for pH balance , use only in moderation

(1) defrosted yellow bottle Minute Maid 100% lemon juice (NOT sweetened concentrate !!!)

(1) jar non pareil capers – for pH balance, use only in moderation

(1) 16 oz jar kosher dill pickles – for pH balance, use only in moderation; Bubbe’s, a naturally-fermented brand is recommended by me

(1) 10 oz bottle mirin – rice wine

(1) 5 oz bottle sesame oil

(1) 8 oz jar Chinese chili paste with garlic or soybeans

(1) 8 oz. bottle hoisin sauce

(1) 3 oz bottle olive paste (olivada) or link below

(1) 4 oz bottle pesto (fresh basil sauce)

(1) 8 oz jar sun-dried tomatoes

(1) 12 oz package tortillas – organic spelt is best

(1) tub of miso paste – organic

(1) can tahini (sesame paste)

(1) 3 oz jar cocktail onions – for pH, use in moderation


In an even-temperature cupboard away from the refrigerator’s electrical field:
12 – 14 oz quinoa – use this fruit instead of most grains
 12 -15 oz. millet – organic, use in moderation due to pH

(1) 8 – 16 oz package of 100% buckwheat “soba” noodles (in macrobiotic section or asian section health food store) – substitute for wheat pasta as much as possible

1# elbow macaroni, penne or fusilli – use in great moderation due to allergy, food sensitivity and upseting alkaline pH efforts.  Only cook all these pastas to al dente!

1# orzo, or acini de pepe – use in great moderation

1# linguine, spaghetti or fettucine – use in great moderation

1# capellini – use in moderation

1 – 2# long-grain converted rice – use in great moderation; very small portions! (~ 1/4 – 1/3 cup, cooked). Rice is higher glycemic and easier to over-eat.

1# basmati or texmati brown rice – use in moderation (max of 1/2 cup, cooked)

1# short-grain brown rice – use in moderation

8 oz arborio rice – use in great moderation (max of 1/3 cup)

2# yellow cornmeal – NO — almost nutritionally worthless

13 oz. kasha (roasted buckwheat groats)

1# pearl barley – for pH balnce , can only use in moderation

1# lentils – – use in moderation; get organic

1# split green peas – – use in moderation; get organic

(Em: add more varieties and include black-eye peas (they are a different botanical family)

12 oz. raisins – use sparingly and infrequently; all dried fruit is very calorie dense and high glycemic load if much is eaten at any one time; all cooked fruit becomes acidic pH too, disrupting your biochemical goal for alkalinity

10 oz. currants – use sparingly and infrequently

12 ozs. dried apricots – use sparingly and infrequently

8 – 10 ozs pitted prunes – use sparingly and infrequently

(1) 16 – 19 oz can, each of: black beans, chickpeas, red kidney beans, white cannelini beans – kidney beans (including canellini) are not suitable for most Blood Types

small pink and / or white beans (optional)

3 cans (16 oz each) whole, peeled tomatoes – low salt

28 oz can Italian plum tomatoes – low salt

2 cans (14 ½ oz each) stewed tomatoes – low salt

2 cans ” Italian stewed tomatoes – low salt

1 tube (4 ½ oz) tomato paste – low salt

(1) 16 oz jar of pickled beets, or canned beets (14 ½ oz) – better to get those just canned in water, rather than pickled

(1) can 8 oz. each of: apricots or peaches, canned crushed pineapple or pears — all in natural juice

(2) 1 # bottles spaghetti sauce – low salt, no sugar

(1) 16 oz. jar applesauce – organic

(2) 4 – 6 oz jars each of baby fruit puree: apple, peach or pear

(2) 14 ½ oz cans no salt chicken broth

(2) 8 oz. bottles clam juice

(1) 16oz can tomato juice – organic is best

(2) bottles dry white wine – all alcohol makes your body more acidic pH; use sparingly

(2) bottles dry red wine

(1) bottle Cognac or brandy

(1) bottle port or madeira sherry


(1) 16 oz can mackerel – bone in (crush bones well as a calcium source); use more of this fish

(2) 3 ½ oz cans salmon – bone in (crush bones well as a calcium source)

(2) 6 oz cans tuna in water — too much (only 2 cans a month due to high mercury content!!!)

(2) 6 ½ oz. cans tuna in oil — NO. Substitute mackerel, other cooked then flaked fish (or canned herring  once a week, max).

(2) 4 oz cans clams – infrequently as bottom-feeder, but good source of iron; use no other shellfish on a regular basis. They pick-up the pollution around them as they are “filter feeders” and they are fished by means that destroy much other sea-life which is then discarded in the catch!

(2) 3 ½ oz cans sardines – best canned fish source as low on food chain, but as it’s a high purine food, not good if you have damaged kidneys already or have gout.


(2) 12 oz cans unsweetened evaporated low-fat or skim milk

(2) 8 oz packages butter cookies or shortbread NO – substitiute whole, fresh fruit (no juices) for all these baked goods or make agave sweetened flans, custards etc.

8 oz plain chocolate cookies – NO

16 oz pound cake – NO

(1 – 2) 1# loaves whole-grain bread – use sensibly

(1) 8 oz loaf sourdough bread  – use sensibly- better choice for pH reasons

(1) package 6 whole-grain pita breads  – use sensibly

(1) box of 12 taco shells – NO. Cooked usually in less optimal oils and gets rancid easily


(1) 12 oz bottle each of: red wine vinegar, white wine vinegar (NOT white vinegar !!!), balsamic vinegar, tarragon vinegar, brown rice vinegar – use sparingly, due to effect on body’s pH — substitute Bragg’s or Spectrum’s apple cider vinegar (with the mother-of-vinegar) for all of these; although a vinegar, it leaves an alkaline pH residue! Do not buy a commercial “apple cider vinegar” (like Heinz) (they are NOT made the same way and are incredibly destructive with their very acidic pH).

(1) 8 oz bottle champagne vinegar or raspberry vinegar – same as above

(1) 2 oz bottle Tabasco sauce

(1) 5 oz bottle Worcestershire sauce

(2) 4 oz cans chopped green chilis

(1) bottle soy sauce (tamari — may need refrigeration after opening) – low sodium, organic tamari is better; use sparingly

(1) 8 oz can water chestnuts

(1) 15 oz can whole chestnuts


This was not meant to be a budget list, so you may find it is still too expensive, but you can reduce expense by house-brands etc.. The only reason I chose Michele’s list to include is that there is already a whole system of recipes utilizing it; get her cook-book and check out her Food Network recipes.


Best to all — Em


Monday To Friday Cookbook by Michele Urvater, Workman Publishing, NYC

Michele Urvater’s recipe search at Food Network

My Martha Stewart post with comments

Michele Urvater’s Olivada Paste recipe

If you felt this post was helpful, please share it on your favorite Web 2.0 site, please.

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(c)2009 Em https://diabetesdietdialogue.wordpress.com
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(c)2009 Em https://diabetesdietdialogue.wordpress.com - Diabetic Passover-478
(c)2009 Em https://diabetesdietdialogue.wordpress.com - Diabetic Passover-479
(c)2009 Em https://diabetesdietdialogue.wordpress.com - Diabetic Passover-471


“Everyone Knows Someone Who Needs This Information!” (TM)

There are always problems for diabetics and desserts. Everything is out of control – either with too much sugar or using artificial sweetners. It’s important to try to find the lesser of all the evils, desserts which have decent amounts of protein and which have the opportunity to use low glycemic, natural sweetners like agave nectar. This recipe wins hands-down for all the Passover recipes I read this year!

Passover begins for me in a couple of hours and it is a quick fix. You can also take it to other holiday gatherings, even to friends who celebrate Easter, so you will have a dessert you can eat, as all the normal cakes, cookies and pastries etc. are forbidden for the next 8 days.

This is Mark Bittman’s recipe from his “Quick and Easy Recipes From the New York Times” Cookbook.

Very religious Jews would make sure to use a kosher gelatin, like Ko-Jel, which comes only from kosher animals, and if you are following kosher, then you already know that as an animal food, this cannot be served with dairy foods and can be served as dessert for meat meals. Fish is “neutral”, “parve”, and so this can be used for a fish meal if no dairy is included in that meal.

 Mark Bittman’s Citrus “Jell-O” with Honey and Mint

yield: Makes 4 servings
time: 1 1/2 hours, largely unattended

1 grapefruit – I got ruby red as it is  more nutritious than white ones
2 medium (or 1 large) navel oranges
2 tangerines
2 temple or other juice oranges  (I got Valencias)
1 tablespoon honey, or to taste (use agave nectar) 
1 tablespoon minced fresh mint, plus a few mint leaves for garnish
1 envelope unflavored gelatin *
** I added 2 oz. pomegranate juice to help make the needed 1 cup liquid per packet of gelatin as I didn’t have enough from the fruit

1. Over a bowl, cut the grapefruit in half and section as you would to serve it at the table, being sure to catch all the juice; you want small pieces with little or no membrane or pith. Peel the navel oranges and tangerines, then, over the same bowl, trim off most of the white pith that clings to their surface. Separate into sections and cut into small pieces if necessary, again being sure to catch all the juice. Strain the fruit. To the reserved juice, add the squeezed juice of the juice oranges.

2. Toss the fruits with the honey and mint and put them in 4 small bowls. Put the juice in a small saucepan and sprinkle the gelatin over the surface. Wait a couple of minutes, then warm the mixture over low heat, stirring to dissolve the gelatin. Cool slightly, then pour the juice mixture over the fruits in the bowls. 

3. Refrigerate for about an hour, or until the liquid in the bowls gels. Serve, garnished with additional mint.


These were delicious! I served them with a jello that had 2 oz. of pomegranate juice added to it (that’s why it looks a little reddish in color). The mint was fabulous — just the right taste and only fresh could do it!

I served these in my mother-in-law’s delicate Chinese dishes which I received a decade or so ago, when she first went into assisted-living and took only necessary things. So, we’ll make this recipe, in these dishes, to remember her — you’ll see why, just below.

Enjoy the time together. Everyday is special.

We are having a quiet Holy Day, as my husband’s mother died yesterday, after a long, happy, creative and adventurous 93 + years.

Best to all — Em

(c)2009 Em https://diabetesdietdialogue.wordpress.com

Please respect my copyright if you wish to quote from or use my article. Include my copyright citation in your footnotes or in your reference section, along with my website address. Thanks!

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“Everyone Knows Someone Who Needs This Information!” (TM)

I was reading a Martha Stewart Whole Living email from early March and the guest experts were making suggestions for a healthy pantry. As many of you know, I’ve stated that all my family’s discretionary income goes into healthy food, so it begins with a pantry, for the weeks when times are tougher, and also to make sure that there’s no real excuse about not being able to cook something “fast” and healthy at home!

So, it was with interest that I pored through the 5 experts’ opinions and saw that I had almost all of the items — and many more.  I decided to make most of my posting about putting together a pantry, but also continue to encourage you to set about learning to plant a vegetable garden this year.

Having the pantry will help you be able to make quick meals while you are planning and setting up your veggie garden. You see, it all works together, especially when you are just starting out.

Today, in the New York Times, there’s an article about a new Minnesota gardener, and they have an in-the-ground deadline beginning May 1, so the Southerners have been planting for a few weeks, and the most-northern lower-48 gardeners will start in a few weeks.

You can make up time by purchasing seedlings, rather than seeds, if you have to for the first crops, but after that you can get on-track for less money by using just seeds — of course, those of you who know me well, know that the next thing I will say is  “use only organic seeds”!

As diabetics, I will also make the following recommendations when gardening.

___ Always wear strong, thick-soled shoes (never garden in sandals!).

___ Wear good garden gloves on your hands at all times (goat-skin are best, my father would say, and he was right). Diabetics have thinner skin — more easily damaged, and there does not need to be a visible “break” in the skin for bacteria to enter. Foot care and hand care are critical.

___ Also, wear a wide-brimmed hat and light-colored, long-sleeved shirt to protect from sun and prevent scratches. Healing is often a problem for diabetics, but if you set yourself up correctly, you’ll be able to work hard and also enjoy your garden. There are “mixed” reports on the science of sun-blocks. I’m recommending clothing and the time of day you work in your garden as the main prevention measures, instead.

The experts are telling us that for about $30 worth of seed, your return in home-grown produce will be between $600 – $1,200 worth of food, depending on what you plant.

The young, first-time, Minnesota gardener will be documenting his family’s experience, so follow it. Gardening is very therapeutic, and I was so pleased to see him starting this process building a relationship with his 3 year old daughter, as well as building a garden. The reference is for this NYT’s article is below, and it will include time and dollar “costs”, as he calculates them.

Onward, now, to the pantry list, and as you concoct recipes using it, write them down, so they become your own fast-food, easy prep way to deal with healthy eating in this deepening recession.

This is Martha’s team of experts’ list and I’ll add my additions soon. The comments next to the items are mostly mine.

We’ll start out with fresh veggies and fruits, refrigerator foods, then move on to frozen and shelf-stable items. Your “pantry” is not just a cupboard!

Fresh vegetable and fruit “staples”:

___ Greens – These are the most nutritious vegetables and they should be the foundation of your diet. They are high in iron, Vitamin A (even though it’s what gives the orange color to veggies, the dark green hides the orange), calcium and soluble fiber. Use them to increase the nutrition in any meal. Plants such as kale, spinach, chards, mustard and collard greens, all lettuces, cilantro, parsley,  dark cabbages (like savoy and bok choy), sprouts, mizuna, arugula, watercress etc. all count. Greens always need to be refrigerated after harvest and only pick what you need. They’ll keep best on the plant. Just harvest outer portions of the plants so they can keep growing.

___ Onions – these are plants with excellent sulfur content. This is a vital mineral for detoxification and other biochemistry, and it is the main reason onions are so healthy — the stinkier the better, and best fresh and uncooked. Use yellow or white onions, spring onions (scallions), ramps, chives, leeks and shallots. Onions help you to fight infections, regulate blood pressure and moderate cholestrol levels. Shallots are usually expensive, but if you grow them yourself, you will not need to be concerned. All the alliums (onion family) are easy to grow and can store well, as long as you learn how to store them properly.

___ Garlic – This is a nutritional and pharmaceutical power-house, being able to kill 72 different bacteria and viruses! Garlic is another allium (onion-family plant).  It also helps to protect you from ulcers, many of which are caused by bacteria H. pylori. Garlic is best unheated, just fresh, minced into salad dressings or put into butter on baked potatoes etc.,  as a “compound butter”. Garlic powder does NOT contain the most important components any more.

___ Tomatoes – member of the nightshade family, the leaves are poisonous. High in Vitamin C and in lycopene which is released by cooking them. Lycopene is a cancer-preventive and fighter and it reduces cardio-vascular disease. Prepare and store after using as much as fresh food as possible. Some people with arthritis are sensitive to nightshade family plants – tomatoes, eggplant, chili peppers and potatoes, as well as tomatillos. Learn how to safely make sun-dried tomatoes, and you will have another “expensive” pantry food for pennies.

___ Artichokes – fresh and frozen and marinated (in glass bottles, not cans).  They help our gallbladders to discharge bile to work with fats in our diet. They are also a detoxifier. Freshly steamed ones are best. Most people don’t have enough garden space to grow many or even any artichokes, but you may check to see if any dwarf varieties have come on the scene or if you have room for one standard plant.

___ Fresh Herbs Many common herbs and spices are potent healers. Oregano and thyme are excellent for this, especially. Mint is great for digestive upsets, as well as just being enjoyable. Chives are wonderful and can be planted in among the spring bulb beds, too e.g. along with freesias and tiny, so-called “minor” bulbs.  Or, plant them under fruit trees to protect them from summer sun, but if started in spring before the trees leaf-out, they will grow well.  Parsley and cilantro are also used as herbs and both are good detoxifiers.  Basil, and especially Holy Basil, are revered for healing and are easy to grow.  Rosemary is also an easy plant to put into your garden and should be in the flower garden as well as in the veggie garden; it brings lots of honey bees to pollinate, too.

___ Fresh and dried chili peppers – It is a wonderful sight to see strings of drying chili peppers outside the adobes of New Mexico, with the azure sky above. Classic. And, in many regions of the US, you can grow various types of chili pepper. Check with your local County Extension agent. All peppers have great Vitamin C content and some are effective for pain relief. They are also Vitamin A sources to help your eyes (but, absolutely never rub your eyes when you are preparing peppers!!!!).  Cayenne pepper is the most healthful of the chili-based spices, and is heart protective.

Dry Pantry:

___ Dried Mushrooms (only item I don’t usually use. See * below.)

___ Dried Herbs – Read the descriptions under Fresh Herbs. Keep your dried herbs only about 6 months. Try to use them up in that time frame. It usually takes 1/2 as much of a dried spice as a fresh herb in recipes. Keep your commercial spice bottles and refill them from your own dehydrated herbs — learn how to do this in a low-temperature oven or in a dehydrator.

___ SpicesThese come from other plant parts — sometimes the fruit, sometimes the stems or roots, just not the leaves (which become herbs). Many dry spices are still very chemically helpful and active. Turmeric and ginger are, especially, as are saffron, paprika (another kind of sweet pepper), and fennel or anise for settling tummiesCinnamon is healing for diabetics. Rosemary and sage also have important healing aspects.

___ Sea salt – Pay attention to the source of your sea salt! I recommend only salts from the northern coast of France – “Celtic” sea salts. I would not buy Mediterranean salt (it’s a filthy sea). I haven’t checked recently to see where Maldon sea salt (Britain’s best) is being harvested now; it was OK decades ago. Maine coast and northern Pacific coast would be OK, but not much is offered.

I would add — you can get sea vegetables from these last two locations that are worth buying and these sea veggies have lots of nutrition. Maine Coast Sea Vegetables is a good company, and Eden Foods carry great larger size pieces of organic, carefully-harvested, dry seaweeds.

Sea salt and sea veggies contain all the ocean’s wealth of natural minerals, in forms your body can use, and it needs all of them. In fact, we are made of cells of encapsulated ocean water, which is why the right minerals salt sources are so important. “Table salt” is only sodium and chloride, and as such, creates imblances resulting in high-blood pressure etc. — it’s pure poison.  Get all your minerals in natural ratios, via Celtic sea salt.

___ Organic Green Tea – I was just in Stash Tea’s company store yesterday, and I was amazed how much this company’s line has grown over the past few decades. There were SO many great new things to try that I never have seen even in the local grocery stores, so I would recommend you go straight to the websites of your favorite companies. Stash Tea and Republic of Tea both come to mind, as they have a good variety of carefully crafted, organic tea, too.  At Stash, yesterday, I got a treat – a packet of the “first” spring tea! Lovely. They even had a set of 5 beautiful little Japanese poem-inscribed teacups. It needed 5 cups to write out the whole poem. I have no idea what the poem said, but I love the idea as a way to welcome Spring.

Green tea is a really healing substance — filled with potent anti-oxidants, but people on blood thinners should consult their physician for guidance about how they can use green tea. Green tea can be utilized many ways, including green tea iced-confections (dairy, soy or coconut water based).

Vinegars – There’s a huge difference among vinegars, and the only one that behaves like an alkaline food, in your body, is apple-cider vinegar (ACV)  made in the traditional way, with the “mother” included, as Bragg’s and Spectrum do. Heinz vinegars are nutritional disasters with very highly acidic pH inside your body. Use all vinegars sparingly other than ACV.  Brown rice vinegar is  a tasty choice, as are some fruit vinegars e.g. pineapple. Never use white vineagar for anything else than as a cleaner around your house!

Refrigerator and Freezer:

___ Miso – This is another traditional, healing Japanese food, which is mostly made from soybeans, (but it can also be from barley). Miso is a source of protein, Vitamin B12 and it is full of friendly probiotic bacteria to help your digestion and populate your intestinal flora. The sea salt is a preservative, but it also means that as a salty food, it is used sparingly.

It needs refrigeration and should only be added at the last minute to foods (like swirled into “miso” soup) in order to get the full complement of “friendlies”. If it is used in grilling to make delicious coatings, then some of the probiotic bacteria (and maybe even all) won’t survive and you will just be getting nutrition from the soybeans or barley and the sea salt.

___ Fish sauce – This food is an enzymatic power-house. Enzymes determine whether you will stay alive, as they are integral in promoting the biochemistry of Life. When you do not get in enough new enzymes, from only raw food, then you gradually depelete your enzyme bank-account and die at 25% level. So, as all other animals know, it is important to eat RAW!

Well, in today’s farming and hunting climate, that is not an option. Disease in land animals is rampant everywhere, as are sea and fresh water toxins from many sources affecting aquarian life. So, raw fruit and vegetables try to keep up our quota, but enzymes are used up in digesting all cooked foods. It’s a constant emergency in today’s world to find safe sources.

Raw eggs (part of a traditional Japanese breakfast) are not really safe in most countries, neither is raw meat – as in Steak Tartar – another traditional food. Sushi’s sashimi is still possible, but only in the hands of a properly-trained Sushi Chef from Japan (where they apprentice for 17 years to learn to watch for all fish diseases).  So, what’s left?

The ancient Romans and Asians of many cultures developed a way to make an enzymatic brew where nothing “alive” survives, due to the high enzymatic content, it is just dissolved in the vat. Fish sauce is used in small quantities in salad dressings and dipping sauces if you want to keep the full benefit. All enzymes are permanently deactivated at 119F, so if you add fish sauce to hot food, you lose its goodness. By the way, it is a fairly gentle but intense flavor in the quantities used. Refrigerate after opening.

___ Plain, organic yoghurt – This form of dairy has been used from the Caucasus region west into Europe for quite some time. It is a source of probiotic bacteria, too, to help digestion, promote production of Vitamin K and keep our intestines from being populated by harmful bacteria, thereby aiding your immune system.

This dairy food provides calcium, but today, we can get the probiotics just as well from other yoghurts made from soy milk or coconut water. Lessening dependence on any one food group helps to prevent food sensitivity — so especially for those who are already soy or lactose intolerant, the appearance of coconut yoghurts will be a great blessing.

___ Hard Cheeses – Enzymatic action is what turns milks into cheeses, regardless of the source — dairy, soy or nut milks. Hard cheeses tend to have less fat than some soft cheeses, but each group has high and low fat versions. Read the labels.

Dr. Robert O. Young, PhD., author of The pH Miracle, does not recommend cheese, as it is a very concentrated food and has a high pH (when we need to be courting alkaline foods for most of our diet). A little cheese goes a long way. Watch out for fat and especially sodium content; they vary a lot.

Before unwrapping, wash off the wrapper with soap and water, rinse, dry. Then, after opening, keep in a closed container. I keep them in their washed wrapper, reclosed and inside a second container, but Martha suggests wrapping in wax paper, then covering with foil. This treatment helps the cheese last as much as 6 weeks in your refrigerator – ready when you need it. Have freshly cleaned hands to touch them, too!

___ Nuts – These foods are great nutrition sources with balanced amounts of the right fats, and adding calcium, magnesium, Vitamin E and fiber — but it is important for them to be eaten RAW.

In America, this is getting harder and harder to do! The California almond growers’ association sneakily mandated all California almonds (most of the world’s production) could still be labeled “raw” and yet now must be irradiated!

The only really raw almonds I have found are at Trader Joes, the ones they import from Spain which are labeled raw. Again, they are a very concentrated food, so a few nuts packs lots of nutrition and calories. 

All nuts should be refrigerated in tightly closed containers, in order to protect their nutrition quality. Use them in nut pate, pesto, just as a snack out of hand. Make sure that you do not give nuts to children under 3, even nut butters. For young children, nuts in all forms are choking hazards.

___ Cooking Oils – Firstly, use only organic oils. Next, I am horrified that most people don’t know the extreme differences among oils. Apart from their nutrition profile of which essential fatty acids (EFAs) they contain (monosaturated and Omega-3 are best), there is the whole issue of flash-point temperatures.  This is the temperature at which the oil will ignite during cooking (and, apart from a kitchen fire, the oil  will have been de-natured and of no nutritional value). Always attend pans that are cooking with oil.

I believe it’s best to use all oils in non-cooked foods, but when we do cook with them, it is important to use ones which do not break-down at the temperatures we need. You have to look on the jars’ labels in a good health food store to learn which ones are high temperature oils of the choices on the shelf.

Only use the highest temp oils for cooking and use the best EFA profile oils for everything else. Olive oil is mid-range temperature, and is mon-saturated, which is heart healthy. I will not use peanut oil. Safflower oil is somewhat healthy but has lots of Omega-6. I like macadamia nut oil and avocado oil as Omega-3 sources, but they are sometimes hard to find; they have a higher temp ability. Grapeseed oil does too, but, again, it is an Omega-6 oil and most of us get too much Omega-6 already in the commercial products we use.

All oils should be refrigerated at all times, and it should be the first thing out of the refrigerator when youwalk into the kitchen. If it has not re-liquified in time, then place it in a bowl of hot tap water — not boiling water!  Coconut oil is a saturated oil, but it is needed by our body as it is the main, external source of medium-chain fatty acids (which are used to produce our hormones).

___ Finishing OilsThese oils should never be cooked! All oils should be organic sourced. They are expensive oils but as most of them are the coveted Omega-3 sources, they are worth it! These oils are best used in cold or room temperature oils, and should only be added to warm (not hot) foods, rarely. Hemp seed oil, flaxseed oil, walnut, avocado and pumpkin seed oils are the back-bone of this category.  Macadamia oil is a monosaturated, heart healthy oil.

Sesame seed oil is one I put in here too, as it is not a high-temperature oil, but it is an Omega-6 source oil, so should not be used daily. All nuts and seeds can be made into oils, and some ethnic cuisines use some foods which we do not, e.g. mustard seed oil. I don’t have the profiles on those oils.

Olives – These fruits are highly nutritious and are an alkaline food.  But, Dr. Robert O. Young, PhD, renowned microbiologist would steer us clear of them as he does not want us to include fermented foods. You will have to decide, but for sure, do NOT buy your olives “loose” from olive bars in markets or even from delis. Loose olives in markets have been shown to harbor bad organisms — probaly from the cavalier way shoppers treat them, and delis may only be a bit better. There’s just too much air exposure, over time, as people think they can keep them that way for a long time.  Instead, after opening your glass bottle of olives, keep it refrigerated and use clean techniques for removing the olives. In brine, olives can last a long time if taken care of.

___ Mustards – This condiment is pH acidic, maybe because of the other ingredients, but it should be used sparingly.

___ Pomegranate Molasses – This fruit is very nutritious, but I prefer to use pomegranate as juice! Research has showed that 2 oz. a day of FRESH pomegranate juice will reverse cholesterol plaques on arterial walls. My family uses POM brand juice in this quantity for each person, daily. Anything cooked to “molasses” is a dead ‘food’ — it may be flavorful, but it’s dead. So use it for flavor if you want, not for nutrition and use the juice or fresh fruit in season to help save your life!

___ Frozen Fruit – preferably organicThe fruits that are harvested for freezing are quicker-processed, on site or nearby, and as long as they are not trucked long distances before processing, they are more nutritious than fresh fruit is, often. Buy fresh, local fruit. Frozen fruits also tend to be nutritional power-house types, like berries and mango.
Berries are VERY easy to grow. Raspberries are more delicate with a short season, but blueberries go on for quite a while. Also look at getting nursery plants for your local varietals. Also consider making your own sorbets from in-season organic fruit and agave nectar, maybe with some coconut water to help be a base and add bulk.
In a even-temperature cupboard – away from electric appliances, especially the refrigerator (which has deleterious low EMF fields):

___ Chicken and also Vegetable Broths – these are available in aseptic cartons, for partial use over 7 days, and many have organic options; however, as you cook, it’s easy to include broth-making, and making your own is lots less expensive!

Put water in your broiler pan, underneath, as you broil meats. Decant the broth into a glass jar and save for up to 5 days in the refrigerator. When steaming vegetables in a pot (not in an electric steamer gadget), then save the steaming water.  Use the rough-cuts from washed vegetables to make broths e.g. the “woody” ends of asparagus, and the too-large and too-small areas of root vegetables (when you want uniform slices), along with celery tops and onion roots etc. Decant and save, as above. Save the water of any veggies you cook, even that of boiled potatoes.

___ Bread Crumbs – I seldom use them, but follow a good recipe and make your own from packages of end crusts you have saved for this purpose in the freezer; defrost and grind then dry them out; include garlic to help them keep better.

I use “panko”, a lighter Japanese mixture, for the few times I add the extra carbohydrate. If you need a “thickener”, I suggest using tapioca or oatmeal, instead; they have more nutrition than bread. And, for “coatings”, I suggest finely-ground nuts.

___ Oatmeal – This is a moister weather, northern latitude cereal crop and it’s not practical for home gardens; howver, most food cereal grasses can also be used as sprouts, so this may be a way to get lots of nutrition for pennies. Wheatgrass and barley grass are usually used for this purpose. I imagine you might use oats, too, but make sure all seeds you use for sprouting are organic, with no fungicides. Go to a site like Steve Meyerwitz, The Sproutman, where you can learn much more.

Oats are less acidic than some of the other grains, but all cereal grains are pH acid. Oats alos have lots of very beneficial soluble fiber, and this is probably the reason oats are healthful; they have a better fiber profile than the other cereal grasses and fiber is a useful detoxifier.  Do not use instant oatmeal; everything is ground to almost uselessness. Steel cut, organic oats are best and can be made overnight in a crockpot. You can also use a little dry oatmeal as a binder or thickener in dishes that are likely to exude liquid (instead of using less-healthy flour or cornstarch).

___ Soba Noodles – These Japanese noodles are made from 100% buckwheat, in their traditional form, so they are gluten-free. Buckwheat contains all 8 essential amino acids, so it is a competent protein source for vegetarians. But, for those with wheat allergies or sensitivities, read the labels, as many manufacturers are mixing-in wheat flour now, unfortunately. Pure soba can also be used at Passover, which makes for more choices. Buckwheat is not a cereal grass; it is from the fruit berry of a Goosefoot family plant (the same botanical family yields amaranth and quinoa which can also be used at Passover).

___ Quinoa – This high-protein food cooks quickly, is a good non-dairy calcium source and is a serious contender for being one of the most versatile foods. As I just mentioned above, quinoa is also botanically classed as a fruit, not a grain, even though it looks like and cooks like a grain. It is gluten-free and able to be used at Passover.

All of the Goosefoot family are very pH alkaline foods, too, which makes them very beneficial, that’s especially true of quinoa. Make sure you rinse it, in a small-mesh sieve, very well, under running cold water. Manufacturers also have made it into pastas. I mostly use the whole food form, but I use the pastas once in a while.

___ Spelt – This is an ancient cereal grass and it is the progenitor of wheat (as is kamut). These ancient grains can sometimes be used by people who are intolerant to wheat, but for people who have real food allergies to wheat, I would not use spelt or kamut without consulting your allergist.

Spelt has a deeper, more complex flavor than wheat does, and a nuttier flavor, when using whole spelt. There is a white version that is still whole spelt; maybe it’s a different varietal. I’m not sure. Spelt bakes like wheat, and is a gluten grain. It stores very well in its grain form. Whole spelt (also called “farro” by the Italians) is available at health stores and at Trader Joe’s – a large German food conglomerate with businesses (of different names) in Europe and Australia as well as North America. Vita-Spelt is a brand which makes spelt pasta which cooks up very well.

___ Whole-grain pastas – As I just mentioned, whole grain cereal grains and alternative “grains” give you all sorts of pasta options. There are even pastas made from corn, rice and Jerusalem artichoke flours, if needed. All of these last ones are much more delicate to deal with, but spelt, kamut, and quinoa pastas are easy and keep well. Add some fresh garlic, organic olive oil, fresh or dried herbs and a protein source and the meal is made, with the addition of fresh foods.

___ Organic Rice – Rice is a blessing to the planet. It grows in so many places and varied climates. You can find it in prized black and red varieties as well as the prized brown Basmati and Jasmin rices of India and Thailand.  Rice stores well until the next harvest. Brown rices have all their nutrition intact, whereas “white” rice has had its valuable B Vitamins milled off in the husk.

Brown rice only takes about 45 minutes to cook, so it is always reasonable to use for dinner, if you put it on first. My rice cooker is one of my favorite appliances, and I have been known to often use its “wait” feature to get my rice started and eat it from the warmed cooker even 6 hours later — still perfect — with a quick stir-fry after just walking in the door.

Rice products like Vietnamese Banh wrappers are also useful for corraling all kinds of healthy, fresh ingredients, and they are a good size for children’s hands, too. Get your children involved in making spring rolls with fresh ingredients you want to introduce them to, and ones they already love, along with a miso / fish sauce / sesame oil etc, dipping sauce.

___ Organic Legumes – Even in standard, mainstream supermarkets, you’ll often find plastic packages of organic legumes, but you’ll find far more in a good health store. Legumes are pH acid foods, so need to be “balanced” by lots of fresh pH alkaline food. They store very well, but they can get to be too old (after a few years) and then they do not cook up well. Most of the world uses rice and legumes as the foundation for their diet. They both store well under just about every condition in a well-sealed container.

Legumes offer good sources for soluble and insoluble fiber as well as some B Vitamins, like folate. They also give us a feeling of satiety.  Experiment with many different kinds, from teparary beans from America’s Southwest Native Americans diets to soybeans in Asia — always use the whole bean (not a fractionalized “food” like tofu or soy milk) whenever possible).  Sometimes beans are ground into flours like “besan” the lentil flour which makes India’s famous dosas — huge, thin,  griddle-sized pancakes filled with tasty fillings. Investigate India’s other “Dals” — toor dal, urad dal and many others. I put toor dal in to my soups as another way to increase nutrition while  “thickening”  “cream-like” soups, without other less nutritous additions to do the same job.

 OK, that’s their list. I want to help you get you started. I’ll share my own additions another time, but this next post will probably be a Passover post, as Pesach starts this next Wednesday evening.

Best to all — Em

P.S. – * I don’t usually use mushrooms as Dr. Robert O. Young, PhD, eminent microbiologist, says they are NOT a benign life-form and act upon US, when we ingest them (yes, they still have an “aliveness” capacity after harvest). He’s seen that under the microscope. They are changelings. This view is counter-balanced by the Asian cultures’ use of specific healing mushrooms – shitaki, maitake (hen-of-the-woods) and porcinis. These healing mushrooms are effective against cancer cells, which our bodies deal with all the time. Maitakes help with blood sugar control. Maybe consider using just these. Don’t use ‘shrooms indiscriminantly.

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More gardening links:


New York Times:
Minnesota series

Seeds of Diversity
Canada’s Seed Sanctuary
Saltspring Seeds
How to Start a Vegetable Garden

 Maine Sea Coast Vegetables

Eden Foods

(c)2009 Em https://diabetesdietdialogue.wordpress.com
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