What should your fam­ily’s shop­ping list in­clude?

Friday - - Well-Being -

WHOLE­GRAINS

Rolled oats, buck­wheat, quinoa, ama­ranth, brown or wild rice. Also try sprouted or­ganic grains.

ALL OR­GANIC FRUITS AND VEG­ETA­BLES

In­clude fer­mented veg­eta­bles such as kim­chi or sauer­kraut.

MILK AND DAIRY

Or­ganic dairy or milk (avoid cow’s milk), goat/ sheep/camel milk, cheese, yo­gurt and ke­fir (ideally home-made), unsweet­ened co­conut and nut milks.

FATS

Avoid pro­cessed veg­etable oils. Use avo­cado, ghee and grass-fed but­ter; co­conut, olive, flaxseed and wal­nut oils.

STARCHY VEG­ETA­BLES

Sweet pota­toes, pump­kin, but­ter­nut squash and new pota­toes.

MEAT AND PRO­TEIN

Grass-fed beef, or­ganic lamb, chicken and turkey, wild fish and seafood, free range eggs, beans and lentils.

HERBS AND SPICES

Ta­mari, co­conut aminos, sea salt, mus­tard, gua­camole, hum­mus, home-made ketchup, co­coa.

NUTS AND SEEDS

Avoid too many peanuts. Try us­ing nut but­ters and flours for bak­ing.

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