1. Purchasing vegetables, fruits, meat, eggs and bread at the market is more economical. Overall, I find better prices here than at the grocery stores. Before I start to shop, I always walk around to find out where to get the best deal (without compromising on quality). To further lower the price, I buy some food in bulk. Blueberries are in season right now, so on Saturday, I got a large basket for a great price. What will I do with all those berries? A large part is for immediate consumption, but I also freeze some berries for winter.
3. Buying the majority of food from local sources is my way of saving the environment. No fuel needed for long transportation and no chemicals to preserve freshness.
As I mentioned previously, I got a large basket of blueberries (and I will buy some more next Saturday) as my family eats a lot of them on their own as well as in combination with other foods. We like to top our yogurt with them, mix them into our homemade granola, add them into salads and prepare smoothies from them. Although I occasionally use them for baking, I prefer eating them in their raw form as heat destroys many of their nutrients. Blueberries are not only delicious but also provide great nutritional benefits and are considered to be a superfood. They are loaded with phytonutrients such as anthocyanins (that give that deep bluish purple colour), flavonols, resveratrol and many other responsible for a wide variety of health-supporting properties. Research has shown that regular consumption of blueberries provides antioxidant-based support of the cardiovascular system, protects the eye's retina from oxidative damage, plays a positive role in blood sugar regulation and stimulates a healthy cognitive function. As an example of how to include this nutritional superhero in your daily meal plan, here is my Chocolate Blueberry Pudding recipe which can be used as a quick breakfast or a healthy snack.
- 1/4 cup chia seeds
- 1 1/2 cup unsweetened coconut or almond milk
- 1 cup blueberries
- 1/2 - 1 tsp unsweetened cocoa powder
- 1 tsp maple syrup (optional)
- 2 tbsp pecan nuts
Mix the seeds and cocoa powder into coconut or almond milk. Cover and place in the fridge for a few hours or overnight. The next morning, remove about 1 cup and mix in the blueberries and the maple syrup. Top your pudding with pecan nuts and enjoy! The rest of the pudding can be used later as a snack.
Dairy-free Pumpkin Seed and Basil Pesto
- 2 cups fresh basil leaves (no stems)
- 1/4 cup extra-virgin olive oil
- 2-3 cloves medium garlic (chopped or pressed)
- 3 tbsp raw pumpkin seeds
- 1 tbsp fresh lemon juice
- sea salt or Himalayan salt to taste
More information on the location of farmers' markets in our area and the days they are open is provided by the following website: