Journey to Real Foods: Step One
So, the fun thing about blogging is that I get to let the real me shine through. And part of that real me is being a bossy older sister!
Recently I’ve been contacted by a lot of my readers and they all want to know one thing….
“How/Where do I start?”
Now, I’ve done a few posts about this, giving you some ideas on what to do first, but the problem is, it’s been so vague and I’ve been just giving you ideas. I think some of you are still having a hard time making that first step. So I’m going to start outlining actual steps for you to take each week. I’ll hold your hand as you take these steps into the unknown and if you’re still having problems getting started…..well…..I’ll just push you over the edge! Nothing like diving in head first!
This week we’re going to tackle cereal/breakfast. And I know it can be somewhat of a big step, but you have the weekend to get your marbles together, lest you think you’ll drop them all next week.
And why start with cereal? Well, not only is your first meal of the day an important one, it’s the one that we here in the U.S. fill with sugar and yet strip of all nutrients.
So here’s what you’re going to do: {here’s where the bossy thing comes in}
- Throw away your boxed cereal (or scarf it down and don’t tell me!)
- Go buy eggs (about 8 per person) oatmeal, plain (whole milk) yogurt, milk (coconut milk if you don’t have raw), frozen fruit, and bread (buy the best you can afford, but don’t make yourself go broke either!)
Monday - Make yourself some eggs, scrambled or fried, and include a piece of toast. Drink water or raw milk. You’ll have to set aside a couple extra minutes to prepare breakfast, but it will be worth it!
*If time is a major issue, hard boil the eggs earlier in the week!
Tuesday – Smoothie (blend 1/2 cup yogurt, 1/2 cup raw milk {or coconut milk} and frozen fruit) Include a Tbsp of melted coconut oil if you have it on hand as well as a raw egg yolk for added nutrition. These are super easy to make and kids love them too! Include a piece of toast if you must.
*consuming raw foods….yadda, yadda…..illness…yadda, yadda…..at your own risk.*
Wednesday – Omelets and sausage (add plenty of veggies into your omelet!) You can also cook the sausage patties over the weekend and reheat them in a pan on the stove while making the omelet.
Thursday - Soaked Oatmeal (soaking is essential for increased nutrition as well as quicker cooking) This one takes some thought the night before as you’ll take 1 cup of oats and add in 2 Tbsp of yogurt and 1 cup warm water as well as 1 Tbsp whole wheat flour and set the mixture in a warm place overnight. The next morning you can add in more water (I do about 2/3 cup) and simmer until done. To cut back on the ’sour’ taste, I rinse my oats out. Though that practice is currently under debate. Top with butter, milk, and a touch of maple syrup if you need it.
Friday - Eggs and toast *fyi – I won’t get picky on the toast quite yet. That step will come so if you’re just starting your journey, don’t stress about it just yet!
Saturday - Yogurt and fruit with a touch of honey, and a slice of toast (if you have a sourdough starter I would also recommend sourdough pancakes!)
Sunday – Make up some eggs again and pair with a smoothie!
Now that you have your orders for the week, do you think it’s something you can handle? What problems do you foresee?
If you’re a picture taker like I am, I even set up a Flickr group called “Journey to Real Foods” where you can upload your pics to show the cereal you’re getting rid of or the new foods you’re cooking!
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Great post, Donnielle! I think meal plans are very helpful to those just starting the journey. I’m doing a similar series right now that encompasses the journey to real food more generally, called “Baby Steps,” and every Saturday I’m posting a new set of baby steps (3 at a time) that talk about changing one’s diet/eating habits. A lot of people are doing this right now and I think it’s really needed.
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I love love love this post and am printing it out to go in my cook book !
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Got my list, heading to the store today.
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What would you subsitute for eggs if even the smell of eggs make you sick??
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donielle Reply:
February 19th, 2010 at 11:53 am
@Anna, If I couldn’t do eggs I would swap them out for yogurt and fruit or smoothies. And try blending a pastured raw egg YOLK into the smoothie if you can. {raw eggs don’t have a smell do they?} You’ll get the beneficial nutrients, but none of the cooked smell. And don’t worry – it’s not egg-y or slim-y. It blends in so well you don’t taste it or notice. I’ve been doing it around here and even Todd hasn’t noticed yet!
*I only use pastured eggs for this – not store bought. So proceed as you wish.
Or you could just pair the sausage with toast and a small bowl of yogurt. Or you could just make oatmeal more.
Or open a window so you can cook them up for your kids.
Oh – and rice pudding makes a good breakfast too!
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Thank you, thank you, thank you. I’ve been worrying about this (particularly the not getting raw milk right now) and now I’ve got a plan.
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For smoothies, try using frozen fruit (we freeze old banannas for smoothies) that way when you blend them up it makes it like a milkshake and doesn’t get watered down.
I ALWAYS make a good breakfast. I just don’t feel right if I don’t and (amazingly) I start loosing weight when I eat a good, large breakfast. It’s the one change I’ve made that has made THE BIGGEST difference to my life. If all the real food dissapeared, I’d still make sure to get a big breakfast, it’s that big of a deal to me.
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Great post. I really wanted a bowl of cereal when I saw that picture..LOL! I was so addicted to cereal before I changed my diet. And even after we had raw milk I would buy Kashi and eat it twice a day! Going gluten free is the only thing that has kept me from buying cereal anymore.
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I’m a huge fan of eggs. Cereal has never been enough to hold me until lunch. Also, I love to throw a handful of kale/swiss chard or spinach in my smoothies! Yum! Could also substitute kefir for the yogur/milk blend.
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I love this new series! I’ve been slowly making changes to our diet for the past 6 months, so I feel like I’m starting to get a handle on some things and know where I want to progress with others, but having something so specific laid out is such a great idea! Thank you for this!
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I could eat cereal for all three meals a day. Is there none that is healthy? Cause I seriously can’t stomach eggs and smoothies just aren’t filling for me at all. I do eat a lot of oatmeal for breakfast, but I get bored if I eat the same thing too much.
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donielle Reply:
February 19th, 2010 at 4:24 pm
@The Diaper Diaries, Eh, not really.
Granola isn’t near as bad as the extruded stuff, but then again it is ‘unsoaked’ AND can be really high in sugar. JoshEWEa’s sells a soaked cereal, but it gets pricey fast if you eat it all the time!
Here’s a post I wrote awhile back with breakfast alternatives:
http://www.naturallyknockedup.com/2008/11/24/alternatives-to-breakfast/
*also – what kind of eggs do you use? I gag when I have storebought eggs. Like lose my lunch/dry heaving in the garbage style. Even the ones from Harvest Health get me sometimes. I have to have the real farm pastured eggs. Never had an issue with them!
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The Diaper Diaries Reply:
February 19th, 2010 at 4:33 pm
I get the Meijer brand organic cage free. We are in the very beginning baby step phase and that is where we are at right now. I am just not at a point where I am going to drive out to a farm even though we might get there eventually. I would love to make my own granola, but typically it contains nuts and my husband is allergic. He is also allergic to coconuts so that poses a problem too. I think I need to stick to the oatmeal, muffin side of things for now. And I love toast so I can definitely swing that.
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Hi Donielle!
It’s been such a long time since we’ve had contact and I’m so glad you stopped in to leave a comment. What a pleasant surprise to see your new website and that you are a student of Nourishing Traditions! We have even more in common
I see you mentioned avoiding wheat (on my blog) but still use spelt…I recently read (while researching my latest post about going wheat free) that spelt is also a form of wheat. You guys don’t get any symptoms?
This was a big learning curve with nourishing traditions because although Sally used a LOT of spelt, kamut and wheat in her recipes, we do not do very well with it. I think even soaking it has little benefit for us right now.
Fantastic post, I really like how you broke down the days! (I’m loving the soaked oatmeal!)
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donielle Reply:
March 1st, 2010 at 10:45 am
@Monica, Because spelt is basically unchanged from what it was centuries ago (unlike our hybridized wheat) some people can tolerate it better. I forget the science, but I believe the gluten and proteins are a bit different. We had my husband go gluten free for a few months last year and when we introduced wheat he reacted to it – when we introduced spelt he was fine. So now we occasionally do spelt!
Another thing thats been floating around between us real food bloggers is if soaking actually does anything. Some are saying it has to be sprouted for the phytic acid to be destroyed. And it makes sense in the aspect that only the whole berry can actually sprout and grow. Ground flour can’t grow! So my next venture is to seek out a grain mill and try some sprouting!
I also think that while NT is great – everyone needs to make their own dietary adjustments!
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Thank you so much for doing this!!! I’ve been wanting to transition over from a typical organic/natural/whole-foods diet to a traditional diet, but it’s really hard to figure it all out without getting overwhelmed. (On top of that, my hubby and I want to start ttc at the end of the year, and I want us to be in good shape for that too!) I can’t wait for the next post.
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I enjoyed your post. If I may, I would like to suggest my farm web site.
Sumas Mountain Farms is the only producer of 100% certified-organic, lifetime grass-fed & finished beef in the Lower Mainland of BC (Canada). We also offer chicken, eggs, pepperoni, jerky, salami, sausage, farmer sausage, and more.
Because our beef is 100% grass-fed & finished, the quality of the meat is exceptional, and the flavor is unsurpassed. Plus, it is more nutrient-dense and packed with healthful Omega-3’s than conventional beef, which is healthier for you, your family, and the planet.
Please visit http://www.sumasmountainfarms.ca/ for more information! We have plenty of recipes for you to try.
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