I keep a well-stocked pantry in case friends stop by. I could hide in there for days.
- Anonymous
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Stocking Up 
Healthy eating starts at home, and keeping a well-stocked pantry makes it easy to answer that "what's for dinner?" question and create a variety of nutritious meals every night of the week. Combining fresh items from the market with healthy basics on hand shortens your overall shopping time and facilitates the preparation of recipes that are really good for you.
In stocking up, remember to read labels to avoid unwanted additives. Look for BPA-free containers for canned items. Depending on how long you keep grains, nuts, and seeds, you may want to store them in the fridge or the freezer. Periodically organize your pantry to make it easy to find what you need and determine what should be replenished. A categorized list of my favorite staples follows.
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Gluten-free - brown rice, quinoa, millet, black rice, kasha, oats
Contains gluten - wheat berries or bulgur, farro, barley (not pearled), whole rye
Pasta - whole wheat, buckwheat soba (gluten-free)
Beans - black, cannellini, kidney, pinto, garbanzo
Lentils - all types
Nuts (preferably raw) - walnuts, almonds, pecans, cashews, pistachios
Nut butters, tahini - no added sugars or oils
Seeds (preferably raw) - pumpkin, sunflower, sesame, hemp, flax, chia
Oils - extra-virgin olive, coconut, sesame
Vinegars - apple cider, rice wine, balsamic
Canned tomatoes - high quality, no additives, in BPA-free can
Coconut milk - light
Natural sweeteners - honey, coconut sugar, pure maple syrup
Dried fruit - cherries, apricots, apples, blueberries, figs, raisins, papaya, mango, dates, tomatoes! Note: Dried fruit is high in natural sugar; use in moderation.
Dark chocolate - at least 70% cacao
Spices - sea salt, black pepper, turmeric, cinnamon, dried red pepper, cumin, sage; fresh garlic, ginger
Condiments - nutritional yeast, organic miso, low-sodium tamari, Bragg Liquid Aminos or coconut aminos
Teas - quality black, green, white, herbal
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Spring Detox: May 11 - 20, 2015
Join this 10-day group program and feel your best for the warm weather ahead! Choose from Basic Detox for beginners or Detox Plus for repeaters. Custom programs are available to get in shape for the season's special occasions. Details to follow in early April.
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Food Focus: Nutritional Yeast
Best known as a cheese alternative for vegans and sometimes called "hippie dust," nutritional yeast is made from single-celled fungi called Saccharomyces Cerevisiae. It is cultured and grown on molasses in a controlled environment, then deactivated, harvested, washed, and dried. It is distinctly different from baker's yeast, which is still active, and brewer's yeast, inactive but bitter.
Despite its rather unappetizing name and appearance, nutritional yeast is a tasty and nutritious addition to your diet. It is rich in the B-complex group of vitamins, including thiamine, folate, B-6, and niacin, which help convert food to energy and minimize stress, depression, insomnia, fatigue, mood changes and irritability. Many types of nutritional yeast are also fortified with vitamin B-12, which is usually found exclusively in animal products. B-12 is critical in the production of red blood cells and for producing and maintaining myelin, the protective insulation around your nerves. .
Nutritional yeast is a complete protein, meaning that its 18 amino acids contain the nine that your body can't produce. It also contains significant amounts of the minerals iron, selenium, and zinc, and one tablespoon-sized serving contains 4 grams of fiber, to promote gut health and functional digestion. It is gluten-, soy- and dairy-free and contains very little sodium and fat.
Nutritional yeast can be found in the bulk bin at your local health food store. It keeps well in a glass jar stored in a cool, dark place. For use beyond a few months from purchase, place in the freezer. Try sprinkling it on popcorn, along with a little melted coconut oil and celtic sea salt. Its nutty, cheesy flavor enhances soups, grains, pasta, and salads. Experiment, and let your taste buds be your guide. See the recipe below for a quick, easy dish to get you started.
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Recipe of the Month: One-Dish Greens and Grains
 Prep time: 10 minutes plus 12 minutes to cook quinoa Serves 4
2 cups organic kale, stripped from stems and cut in strips
2 cups cooked quinoa (white, red, or tricolor)
1/4 cup dried currants
1/4 cup chopped raw cashews
1/4 cup nutritional yeast
3 tablespoons extra-virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon sea salt
freshly ground pepper
1 avocado, peeled and diced in small pieces
1. Place kale, quinoa, currants, cashews and 2 tablespoons nutritional yeast in a large bowl and toss.
2. In a small bowl, whisk together olive oil, vinegar, salt, and pepper. Pour over mixture and toss to coat.
3. Add avocado and gently toss.
4. Serve on individual plates and sprinkle with additional nutritional yeast if desired.
Note: Be creative and mix it up by substituting other greens, whole grains, veggies, dried fruit, nuts, seeds, etc.
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Happiness and healthy living are contagious! Please forward this newsletter to family members, friends, or colleagues who may be inspired by it.
All the best,
Sue
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