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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
Today stores are stocked with various products containing regulated ingredients, however they often only partially satisfy the needs of intolerance diets. At least during the first few days or times, carefully read the labels, being aware that in this case, they don't tell you everything: remember to avoid flour because it leaven when baked in the oven, unleavened bread that is not really unleavened, vinegar, wine, mushrooms...
Many basic products are easy to find at the local supermarket, or directly on-line.
In order to follow the milk diet without problems, we suggest that you always keep a good supply of the following products at home:
- Unlimited fruit and vegetables, with the exception of mushrooms.
- All types of pasta: regular, whole wheat, spelt, rice, kamut, etc.
- White or whole grain rice.
- Polenta (corn meal mush), semolina
- Hardpans or extruded (not baked) crackers made of wheat, corn, rice, spelt, cocoa...
- Fresh or canned meat or fish (best if natural).
- Cold cuts, but being careful of the labels.
- Oil and butter, best if high quality.
- Every kind of milk (cow milk, almond, rice, oat, soy, chestnut...).
- Herbal teas and infusions, green tea, coffee, cocoa.
- Eggs, preferably organic.
- Jam, preferably without added sugar.
- Dried fruit of every kind.
- Breakfast cereals: wheat, rice, puffed millet, oatmeal, amaranth, quinoa....
- An assortment of flours, useful in many occasions.
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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