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: be aware that even specialized food stores are full of products called for instance “chestnut-pasta” or “oatmeal bread” while the label instead states that the quantity of chestnuts or oatmeal is actually 20% and the rest is wheat.
Remember that in our experience, avoiding wheat also means controlling consumption of spelt, rye and kamut.
In order to follow the wheat diet without problems, we suggest that you always keep a good supply of the following products at home:
- Fruit and vegetables: fresh, dried, preserved and canned.
- Meat, fish and cold cuts.
- Cheese, all wheat-free except for instance Brie that has a slight coating of flour.
- Oil, best if high quality extra virgin.
- Every kind of milk (cow, almond, rice, oat, chestnut...).
- Cream, yogurt and various dairy sweets (but check the contents label for thickeners).
- Infusions and teas of every kind.
- Eggs, best if organic.
- Jam and honey (preferably “natural” without added sugar).
- All kinds of dried fruit.
- Grains and cereals without wheat (classic Kellogg’s are made from pure corn with a hint of barley): rice, barley, corn, puffed millet, buckwheat, oatmeal, amaranth, quinoa...
- Cookies or cakes to go along with milk in the morning: make them yourself (buckwheat crepes, rice cakes, oatmeal cookies...).
- “Alternative” flours (rice, corn, etc.), useful in countless occasions.
- Pasta made from rice, corn, etc.
- Rice, potatoes, polenta. (corn mush).
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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