An important beginning: “raw, fresh and colorful”
Begin every meal and every snack with a bite of fresh and raw fruit or vegetable. This sends a message to the immune system that says “all is well, friendly substances are on their way”. You can choose:
- all the fresh seasonal fruit
- all types of vegetables easy to eat in tidbits (and with your fingers)
- freshly squeezed juices
- fresh vegetables centrifuged in the juicer
- fresh fruit cocktails (macedonia)
- plain fresh fruit shakes
Even a bite it's enough: next to everyone's plate, you can place a small bowl containing a cherry tomato, a carrot stick and a strawberry. Not only is this good for you, it's also as pretty as a small bouquet.
Before you go shopping
Check the yes and no foods list. Better yet, print a copy and keep it handy. Try to compile a list of the things that you’ll need for the week, taking also into consideration dinners with friends, snacks while you're out, etc.
Take a look at our recipes for inspiration. Remember that, if you think about it for a moment, you'll surely come up with a good solution.
What to buy
At least at the beginning, carefully read the contents labels: many stores now carry various products with controlled ingredients, but- especially in the case of milk, which is often “hidden”- many only partially satisfy intolerance diets demands.
In order to follow the milk diet without problems, we suggest that you always keep a good supply of the following products at home:
- Fresh fruit and vegetables, your choice.
- Pasta, best if whole wheat and/or variety of cereals, and rice.
- Corn flour (for polenta), semolina (for delicious creams made with broth, or sweets made with vegetable milk) and buckwheat flour, which can be used for tasty crepes.
- Canned legumes or better yet, fresh or dried, to be prepared in the traditional manner.
- Coffee, herbal teas, all types of tea, cocoa (best if unsweetened) for hot chocolate made with vegetable milk (or with water and a hint of lemon peel).
- Oil, best if high quality.
- Fresh or preserved meats and fish.
- Tofu, which is made of soy.
- Milk made from almonds, walnuts, chestnuts, rice, oats, soy... and their various related yogurt, puddings, etc.
- For adding flavor to meals, keep a good supply of basil, parsley, chopped onion, carrot and mixed sautéing vegetables which can be readily found in the freezer section of the supermarket. You can also keep a variety of fresh herbs like chives, mint and oregano on the windowsill. Jars of hot pepper, cinnamon, nutmeg, cloves and curry are handy, too.
What if you can't find what you need?
From experience we know that there are some products that are indispensable and must always be readily available. For this reason, we've added them to the Eurosalus Store: you can order them from home and your diet will be much easier to follow. And you'll also see faster results!
Suggested diets
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