“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 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 protein – Nutiva Hemp Protein
organic hempseed – Nutiva 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 seeds – Go Raw, live foods
raw, organic, Valencia almonds – from Spain – Trader Joe’s
Bragg’s Liquid Aminos Protein Concentrate – Bragg’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 kefir – goatmilk kefir from Redwood Hill
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 ketchup – Wild 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 pickles – Bubbie’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.
ESSENTIAL FATTY ACIDS AND OILS:
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 lecithin – NOW 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.
CONSERVES / SYRUPS etc. :
St. Dalfours French conserves – St. 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 applesauce – Woodstock 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 Jelly – Cheri’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!
GRAIN PRODUCTS / COCONUT:
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.
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!