Holistic Lacey’s Pantry

Holistic Lacey’s Pantry

When transitioning to a plant based diet, focus on adding as many organic, seasonal, local and fresh fruits and vegetable to your diet. I recommend adding salads or raw food to every meal (according to constitution), as well enjoying snacks such as fruit, veggies, superfoods & green smoothies. Some of my favourite nutrient powerhouses include sweet potatoes, kale, spinach, avocados, almonds, brazil nuts, berries, lemons, broccoli.

Whole grains/ flours

Quinoa

Millet

Brown Rice

Spelt flour

Light bucwkwheat

Sprouted grain bread/ rye bread

Soba noodles

Rolled oats

Barley

Nuts & seeds

Flax seeds

Chia seeds

Hemp seeds

Pumpkin seeds

Sunflower seeds

Walnuts

Pecans

Almonds (almond butter)

Brazil nuts

Sesame seeds (+tahini)

Beans, legumes, & more veggie protein

Chickpeas

Black beans

Kidney beans

Edamame

Mung beans (sprouting)

Red lentils

Green lentils

Organic Tofu

Organic Tempeh

Organic Free-Range Eggs

Sweeteners

Maple syrup

Honey (raw/local)

Molasses

Dried fruits

Medjool dates

Organic un-sulphured apricots

Cranberries

Raisins

Oils & vinegars

Olive oil

Coconut oil

MCT oil

Sesame oil

Grapeseed oil

Apple cider vinegar

Balsamic vinegar

Spices & fresh herbs

All spices &herbs especially cinnamon, sea salt,  turmeric, fresh ginger root, garlic, parsley, cilantro

Condiments & more

Grainy mustard

Dijon Mustard

Tamari (gluten free)

Kalamata olives

Superfoods

Goji berries

Sea veggies

Cacao (raw)

Maca

Ashwagandha

Bee Pollen

Chaga/ Reishi Mushroom tea

Shortcuts

unsweetened Apple sauce

Vegetable broth

Almond milk (Earth’s own)

Hummus

Salsa

Sea veggies

Kombu

Nori

Dulse

Spirulina

Chlorella

Dairy (refrigerate)

Organic Butter

Organic plain yogurt

Organic Kefir

Goat cheese

Sheep feta

Other:

Fermented food (refrigerate) Kombucha

Saurkraut

Kimchi

Loose Leaf Tea

Supplements:

Probiotics

Plant based enzymes by Organika

Aloe Verga Juice by Lily of the Dessert

Greens Powder 

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Easy Overnight Chai Oats

 

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Ingredients:

1 cup gluten-free rolled oats

2 cups almond milk or fresh homemade coconut milk  *

1/4 cup raisins

1 inch piece fresh ginger root, grated

1/4 tsp ground ginger

1/4 tsp ground cardamom

freshly grated nutmeg, to taste (less than 1/4 tsp)

2 tsp cinnamon

ground clove and star anise (optional)

1/2 cup almonds, sliced

1/4 cup pumpkin seeds or sunflower seeds

1/2 tsp vanilla extract

1/4 tsp salt

1 Tbsp honey or maple syrup

*for canned coconut milk, add 1 cup coconut milk + 1 cup water.

Directions:

Mix all ingredients in a glass tupperware container and stir until well combined. Let sit overnight in the fridge.

Optional garnishes: fresh fruit like sliced banana or cubed apple.

Tip: Soaking the oats over night improves digestion and assimmilation of the oats!

Makes 3-4 servings

Sunny Pecan Dill Dip {Raw}

This is a new staple in my kitchen. I love the versatility of this and how I can use it as a cheezy spread on homemade raw crackers, a dip for fresh veggie sticks, added to a sandwich or kale wrap, and even a scoop as a salad topping.

Sunflower seeds are the gift of the beautiful sunflower that has rays of petals emanating from its bright yellow, seed-studded centre. They are an excellent source of Vitamin E, and a rich source of copper and B Vitamins. Read more about the benefits of sunflower seeds below.

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Ingredients:

1 cup sunflower seeds

2/3 cups pecans

1/4 cup extra virgin olive oil

2 tbsp water

1/2 cup fresh parsley, chopped

1/4 cup fresh dill, chopped

1 clove garlic

1 tsp salt

Makes 2 1/3 cups

Instructions

Soak sunflower seeds and pecans overnight, or for at least 8 hours. Rinse and discard water.

Add sunflower seeds and pecans to food processor and puree until a puree.

Add remaining ingredients and blend until mixture is smooth and cream.

Recipe Inspired by Raw Essence Cookbook

Nutrition content of sunflower seeds

The seeds contain Vitamin E.

This can help protect cells against the effects of free radicals and substances that oxidize and harm protein structure, the cell membranes, including DNA (deoxyribonucleic acid). This nutrient also helps in the maintenance of blood circulation and production of red blood cells (RBCs). One ounce of sunflower seeds has a total of 10 mg of vitamin E in it. Fact sheets for dietary supplements indicate this is already 35 percent of a person’s recommended daily requirement of Vitamin E.

Other health benefits are attributed to the seeds’ content of Thiamine, a B-vitamin.

This nutrient functions to stimulate cell catalysts or enzymes to stimulate chemical reactions that cells require in order to work efficiently. When a person has adequate levels of thiamine in the body, this assists in obtaining energy from food and generates the basic units or nucleic acids that comprise human DNA. An average human male requires 1.2 mg of Vitamin B1 daily while a female requires 1.1 mg. Every ounce of sunflower seedscontains 0.4 mg of thiamin or Vitamin B1.

Sunflower seeds also contain copper. 

This mineral is excellent for maintaining the skin and hair. One ounce of the seeds contains 512 mg of copper or more than fifty percent of the recommended daily intake of this nutrient. The body utilizes copper to produce melanin responsible for giving the hair and skin their nice healthy colors. The minute particles of this protein pigment can take in the sun’s ultraviolet radiation. In this way, people are protected from damaged tissues due to overexposure to sunlight. Copper also supports the mechanism of the body’s metabolic processes to assist body cells in producing energy.

Learn more:  http://www.naturalnews.com/041388_sunflower_seeds_healthy_food_nutritional_health.html#ixzz45S0W7Tl5