Being a part of the Real Food Revolution doesn’t mean you are vowing to never eat anything delicious or decadent. It does not mean that you cannot have so-called “comfort foods” or ever eat dessert. It just means that you refuse to fall for clever marketing ploys that have you feeding artificially colored cereals to your children or popping an overly processed TV dinner into the microwave.
- “Eat real food. Not too much. Mostly plants.”, says food researcher and author Michael Pollen. Counting calories is not key…it is counting nutrients that will help us achieve great health! As David Sandoval reminds us, “Your body can live without a lot of calories, but it can’t live without a lot of nutrition.”
- Avoid the “white list” – white sugar, white table salt, white flour.
Opt for honey, maple syrup or coconut sap sugar instead of sugar.
Opt for Himalayan sea salt instead of iodized table salt.
Opt for whole grains and nut flours instead of white flour.
You can follow regular recipes that you find online but just swap out the no-no items for the items on this list.
- Eat a rainbow diet! There is a good reason that the universe has made the fruits and veggies the colors they are and your body knows exactly why and what to do with them. Avoid artificial colors that confuse your body and block it from processing naturally colored foods. Foods that are green, red, orange and purple should be consumed in abundance as they contain valuable carotenoids. According to a study in the British Journal of Nutrition, “People consuming diets rich in carotenoids from natural foods, such as fruits and vegetables, are healthier and have lower mortality from a number of chronic illnesses.” (A. T. Diplock1, J.-L. Charleux, G. Crozier-Willi, F. J. Kok, C. Rice-Evans, M. Roberfroid, W. Stahl, J. Vina-Ribes. Functional food science and defence against reactive oxidative species, British Journal of Nutrition 1998, 80, Suppl. 1, S77–S112)
- Avoid GMOS (Genetically Modified Organisms) GMOs are plants and animals created through gene splicing techniques of biotechnology. This experimental process merges DNA from different species creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature. Many studies link the consumption of GMO food with higher risks for a variety of diseases.
- Eat sea vegetables! Asian women and men had the lowest rates of obesity in the USA. It was not said which percentage of this population regularly eat a traditionally asian diet but often the asian diet is touted for its inclusion of soy. This may be misleading, not only are most traditional soy dishes fermented or sprouted and not genetically modified, David Sandoval reminds us that “most Asian dishes that contain tofu or other soy foods also contain sea vegetables. In fact, the average traditional Asian diet contains a whopping 25 times more sea vegetables than the average traditional American diet. Coincidence? I think not!”
- The key to creating a sustainable healthy lifestyle is preparation. Use your Sunday evenings, if you work during the week, to prepare food in bulk. (If you work on the weekends, reserve another day of the week to be your “Sunday.”) Make a big pot of brown rice – enough to last several days or even the entire week. Make a big pot of lentils, mung beans, kidney beans, black beans, etc.…or all of the above! Buy fresh veggies, enough for a few days, so you can chop them up quickly and sauté’ them in coconut oil when ready for dinner. Always remember that flavors from garlic and onions go a long way! Add a little salt and pepper, maybe curry or cumin, any fresh herbs you may have, and you are good to go! You can heat up the rice by throwing it into the pan with the veggies to save on dishes. Heat up some beans, too and voila! You have a hearty delicious easy meal. Get a crockpot…the cooking will be done while you are at work or play! Other advice: Hard boil eggs in advance so you can just grab them whenever you want a healthy protein source. Make your own trail mix…go to the grocery bulk section and buy nuts, dried fruit, cacao nibs, dark chocolate morsels, etc. and put them in individual size containers. Keep seasonal fruits and veggies on hand.
Real Food Revolution Approved Comfort Foods
Click the link above for a fabulous (and healthy) french toast.
We recommend using her suggestion to replace the tofu with bananas and suggest that you use coconut oil instead of avocado oil if you do not have it on hand.
Dave’s Coco-Lina Popcorn
½ cup organic / non-GMO popcorn kernels
3 tbsp. Organic Tropic Oil
2-4 tbsp. Organic Spirulina
Directions Melt Tropic Oil in pan. Add kernels, cover, and let pop; sprinkle Spirulina until light green coat.
Super SCRUMPTIOUS, No Bake, Super-Food Chocolate Mint Cookies!
by Tina Jo Stephens
2 ½ cup raw almond meal
½ cup of L.O.V. Super Meal (original)
2 Tbsp, Purium Carob Mint Spirulina
1 cup raw cacao powder
¼ cup raw cacao nibs
¾ cup coconut nectar
3 tbsp Organic Tropic Oil (pure coconut oil)
1 tsp natural alcohol-free peppermint essence
½ tsp Himalayan sea salt
Place all of the ingredients in your food processor and pulse until well combined. Scoop onto parchment paper or cookie sheet and shape into balls. Flatten into cookie shapes. If the mixture is too wet to hold, chill for a few minutes in the fridge before shaping. Store in a seal container in the fridge for about 3 – 4 weeks. Enjoy!
Peanut Butter Chocolate Cups
by April Niebel
1 cup coconut oil
¾ cup raw cocoa powder
1 Tbsp. honey
½ tsp. vanilla
Peanut Butter filling:
1 cup peanut butter
1 Tbsp. honey
A pinch of salt (unless peanut butter is already salted)
1. Melt the coconut oil on low heat and mix it with the cocoa powder. Add the honey and vanilla nd mix everything.
2. Pour the chocolate into silicone cups, only 1/3 of the cup should be filled.
3. Freeze the cups for about 15 minutes until firm.
4. Mix Peanut butter filling, take out the cups pour 1 tbsp of peanut butter filling into the cups.
5. Freeze again for another 15 minutes until the peanut butter is firm.
6. Add the rest of the chocolate to the last 1/3 of the cups and freeze for 3 – 4 hours to set./
7. May garnish with crushed peanuts and a little dark chocolate for decoration.