5 Easy and Healthy Staple Grocery Items You Can Make at Home
“Eat food. Not too much. Mostly plants." - Michael Pollan
Ever pick up an item in a grocery store and ask yourself “what is this ingredient??” I have done it dozens of times and I continue to do so because I have chosen to consume foods that do not contain chemicals, toxins, and additives. You might be asking yourself, “what should I avoid?” or “what foods are good to buy?”. The simple, straight-forward answer is whole foods.
The highest quality foods are nutrient-dense whole foods that are properly prepared, seasonal, local, and minimally processed. You want to aim to buy organic when you can to avoid the added toxins and chemicals that are sprayed on conventional fruits and vegetables. For the same reason, on top of avoiding added hormones, it is best to buy grass-fed meat and dairy, pasture-raised poultry and eggs, and wild-caught seafood. I realize buying organic, grass-fed, pasture raised, or wild-caught is more expensive, but it's because you are buying quality food. People, this is your health we are talking about! By investing in quality whole foods, you are saving in medical expenses down the road.
Stay with me here.
I also realize buying everything organic will not fit into everyone’s budget- I get it. I can't afford to buy everything organic, but I have made it a priority to buy the whole foods that are most susceptible to hormones, preservatives and chemicals, organic. These items are meat, dairy, eggs, and leafy greens and thin-skinned vegetables and fruits. Another way I include more quality whole foods into my life is through making a handful of staple items.
Y’all, I am no Julia Child, but guess what? You don't need to be! There are so many staple items that are simple to make and they save you mon-ay. I have selected five staple items to share with you that I make regularly. A couple of reasons why I am sharing these staple recipes of mine with you:
1. To show how the homemade items are easy to prepare, using simple and nourishing ingredients.
2. To show that homemade means you control the ingredients (and can pronounce the ingredients). Say ba-bye to additives, toxins, and chemicals that can wreak havoc on your body.
The Recipes:
Almond milk
Almond Pulp Hummus
Granola
Creamer
Bone broth
Step in to my kitchen, why don’t you?
Almond Milk (adapted from Downshiftology)
Great source of quality fats (omega 6 and omega 3)
Rich in vitamins and minerals, such as vitamin E, vitamin A, and calcium
Drink right out of the jar or add to smoothies, coffee/ tea, baked goods, soups, etc.
Ingredients
1 cups raw almonds, soaked overnight in 1 1/2- 2 cups filtered water
4 cups cold filtered water
Optional:
1 tsp vanilla extract
1 tbsp maple syrup, honey or 1-2 soaked dates
Pinch of sea salt
Instructions
After the almonds have soaked overnight, drain and rinse them.
Place the almonds in your Vitamix (or high speed blender) along with four cups of filtered, cold water and any optional add-ins.
Blend on high for 2 minutes.
Strain the almond milk through a nut-milk bag or a few layers of cheesecloth into a bowl or large measuring cup. Pour the almond milk into an air-tight storage container and place in the fridge for up to 3 days.
NOTE: You can also use cashew, pecan, or walnut. You do not need to strain the milk if using cashew.
Homemade: whole food ingredients
Store bought (varies): additives like calcium carbonate, sunflower lecithin, natural flavors, locust bean gum, gellan gum, and potassium citrate
Almond Pulp Hummus (adapted from Detoxinista)
Great source of quality fats (omega 6 and 9) and protein
Rich in vitamins and minerals, such as vitamin E, vitamin A, and calcium
Pair with veggies or in addition to any meal
Ingredients
1/2 cup tahini
1/4 cup freshly squeezed lemon juice
1 tablespoon ground cumin
2 cloves garlic, minced
1/2 teaspoon sea salt
1/4 cup extra virgin olive oil
1 scant cup wet almond pulp (leftover from making 1 batch of almond milk)
1/4 cup filtered water
Instructions
Combine the tahini, lemon juice, cumin, garlic, salt, and olive oil in a high speed blender and blend until smooth.
Add the almond pulp and water, then blend again until very smooth. For best flavor, place the hummus in the refrigerator for 2 hours before serving.
Store in a sealed container in the fridge for up to 1 week.
Homemade: whole food ingredients
Store bought (varies): additives like citric acid and canola and/or sunflower oil
Granola (adapted from The Paleo Mom)
Great source of quality protein and fiber, plus omega 3 and omega 6
Rich in minerals, such as magnesium, iron, and potassium
Great as a snack or on top of smoothies, yogurt, or fruit
Ingredients
2 cups Sliced Almonds
2 cups Unsweetend Coconut Flakes
1 cup Raw Sunflower Seeds
1 cup Raw Pepitas (Shelled Pumpkin Seeds)
¼ cup Honey
1/3 cup Extra Virgin Coconut Oil
2 tsp Vanilla Extract
1 tsp Ground Cinnamon
1 tsp Ground Nutmeg
Instructions
Preheat oven to 300F. Line a large baking pan with parchment paper.
Mix coconut, nuts and seeds in a big bowl. Add cinnamon and nutmeg and stir to coat.
Melt coconut oil and honey on low heat on the stovetop or in the microwave. Add vanilla.
Pour coconut oil mixture over nuts and seeds. Stir to coat. Pour out onto prepared baking sheet and spread out evenly.
Bake for 30 minutes, until golden brown. Let cool completely in pan (for larger chunks), then pour into a glass container or bag for storage (after completely cooled).
Serve with berries and milk alternative of your choice, on top of a smoothie, or by itself as a snack!
Mixture will keep fresh in an airtight container for several weeks.
Homemade: whole food ingredients
Store bought (varies): added sugars and oils like canola or sunflower and added preservatives.
Superfood "Bulletproof" Creamer (adapted from Mollie Mason)
Great source of quality fat and energy
Rich in nutrients and such as medium chain triglycerides and sea salt and adaptogens like maca
Great with coffee or tea
Ingredients
2 cans full fat coconut milk
8 scoops collagen peptides
2 tbsp ghee, original
2 tbsp vanilla bean ghee
2 tbsp MCT oil
2 tsp maca powder
1/8 tsp cinnamon
1/8 tsp himalayan pink salt
Optional
1 tsp manuka or unrefined honey
1 tbsp vanilla extract
Instructions
Pour coconut milk in a small pot and warm over low heat on stovetop. Stir to mix fat and liquid.
Add collagen peptides and stir until dissolved.
Add ghee and MCT oil. Continue to stir.
Add maca, cinnamon, and salt. Stir.
If adding honey and/or vanilla extract, add now and continue to stir.
Pour all into a blender and blend 2 minutes.
Transport to storage bottle and shake. Allow it to cool on the counter while shaking periodically, then store in fridge.
Homemade: whole food ingredients
Store bought (varies): additives like sunflower lecithin, natural flavors that are chemically processed, acacia gum, dipotassium phosphate, and gellan gum
Bone broth (adapted from What Great Grandma Ate)
Great source of quality protein and collagen
Rich in minerals, such as potassium and sodium
Nourishing to the gut and aids in digestion, it is immune boosting, builds strong bones and skin, and helps with mood and sleep
Ingredients
3-4 lb high quality bones (grass-fed, pasture-raised, organic) from any animal
2 stalks celery, chopped
2 carrots, chopped
1 medium onion, quartered
5 garlic cloves
1.5 tbsp organic apple cider vinegar
Filtered water
Instructions
Place the bones (frozen or thawed) and the vegetables in a 6 quart slow cooker.
Pour apple cider vinegar over the mixture.
Pour filtered water over everything up to the top.
Set slow cooker to low for 12-24 hours.
Strain the broth and discard the soft bones and vegetables.
Refrigerate the broth until the fat floats to the top and hardens.
Remove the fat and discard it or save for later.
Store the broth in the fridge or freezer.
Note: It's normal for the broth to look gelatinous, kind of like jell-o when it's completely cooled. It means it's holding all those nutrients from the bones and the vegetables!
Homemade: whole food ingredients
Store bought (varies): lack quality of chicken, beef, or fish, shorter simmer time, added preservatives
Wrapping up:
Aside from the simplicity of making these recipes and the peace of knowing they are made with whole foods, each of the recipes will save you money, too! Not to mention, you can control how much to make depending on how much you want on hand, which means reduced waste and spoilage of food. So go ahead and stock up on these ingredients, friends!