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6 months of healthy eating

For the past 6 months, I’ve been posting a picture of my weekly grocery shopping.

Here you can see what I typically keep at home.

What you see in these pictures had made up +-85% of what I have eaten in the past 6 months. How cool! I hate letting anything go to waste, and I generally finish it all by the end of the week. I am a flexitarian or weekday vegetarian. The weekends are all about bacon, cheese, and braai (BBQ).

Over 6 months, all this food has cost R8195.

I get 5 – 7 breakfasts, lunches, and dinners (and snacks.)

My maths skills are no good, but it works out to less than R20 a meal. Anyone who says that eating healthy is expensive is making excuses!

This will be my last post in this series. I have proven my point to myself. I always shop at a Pick ‘n Pay supermarket in Cape Town, South Africa.

How do you manage a healthy diet?

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Natural salad dressing

Several years ago I remember buying bottled salad dressings that I found in the condiments aisle. I barely even go down that aisle these days and I can’t see myself ever putting a bottle of salad dressing in my basket again.

It just makes so much sense to make my own. I started making ‘chop chop salads’ salad last year, and I would add oil, apple cider vinegar, and every spice in my spice rack before eating my salad. Dressing my salad took as long as making it, which brought me to the idea of making my own salad dressing out of the ingredients I was already using.

Ingredients

Fresh ginger
Fresh garlic (I used 2 cloves)
Fresh parsley (+-30g)
Fresh mint (+-30g)
Flax seed oil / linseed oil (+-125ml) (this oil is high in Omega 3)
Apple cider vinegar (+-125ml) (this is an alkaline/alkalising vinegar)
Turmeric
Coriander
Cumin
Paprika
Black pepper
Nutmeg
Cinnamon
Dried mixed herbs

Method

  • Peel the garlic and ginger. Chop in the chopper.
  • Rinse the parsley and mint in water. Remove all the stalks. Drain the leaves. Add leaves to the chopper. (you can use stems and leaves)
  • Funnel this into a glass bottle. I felt like Houdini after I funnelled (haha) all this into the bottle.
  • Add all spices. Top up with Flax seed oil and Apple Cider vinegar.
  • Close the bottle and shake. Store in the fridge.
1 natural salad dressing ingredients

ingredients

2 natural salad dressing preparation separating herb leaves from stems

separating herb leaves from stems (this step is optional)

3 natural salad dressing chopping garlic and ginger

chopping garlic and ginger

4 natural salad dressing chopping herbs

chopping herbs

5 natural salad dressing herbs in the bottle

use a funnel to get the herbs in the bottle. I should have used a bottle with a wider mouth.)

6 natural salad dressing adding spices to the bottle

adding spices

7 natural salad sressing adding flax seed oil and apple cider vinegar to the bottle

topping up with flaxseed oil and apple cider vinegar

I’ve made a few batches of this dressing, and it lasts a couple of months or more. I top it up with apple cider vinegar and flax oil from time to time, too. I use it in salad, I add it to guacamole, and add it to just about anything that needs a dressing. I’m pretty sure it’s high in vitamin and minerals, too.

Do you make your own salad dressing?

Breakfast smoothie

I use to tell myself that I couldn’t eat fruit for breakfast because it just made me feel hungrier. Now I’m in the habit making fruit smoothies for breakfast and I love it! I start the morning by downing 500ml water, followed by a fruit smoothie 30 minutes later. I feel like it has a great cleansing effect in the morning. I’m sure my liver loves it! An hour later, I have a handful of nuts or some oats and yogurt.

pineapple papaya banana tangerine smoothie ingredients

Raw ingredients

pineapple-papaya-banana-tangerine-smoothie-ingredients

Preparation and portions

pineapple papaya banana tangerine smoothie ingredients (3)

Ready to blend

pineapple papaya banana tangerine smoothie

Breakfast! (there was a little more)

What’s your breakfast routine?

Photo memories

I took these photos when I was on holiday in The Philippines during (Korean) harvest festival at end of September in 2010. We stayed at Oops cottages on Alona Beach in Bohol. The cottages are traditional Nipa huts. They are charming, rustic, and don’t provide hot water, but who needs hot water on a tropical island? Oops bar serves great breakfasts and fruit smoothies. Alona Beach is exquisitely beautiful and it’s a cheap holiday. There is exceptional scuba diving – we saw quite a few turtles. We watched fire dancers in the evenings, took a trip to the chocolate hills, and saw some Tarsiers (teeny monkey things) at a sanctuary.
All pictures taken with a Nikon D90.

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Here’s a link to my Flickr photostream.

Food vs. Medicine Part 2

Here are some more of my favourite quotes about food vs. medicine. These pop up on my Facebook news feed daily and I save them in a folder. If the source is not listed on the image, it comes from somewhere on the Internet. I did not make any of these. Here are some more.

LetFoodBeThyMed

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DISCLAIMER: I am not a professional. I’m not saying that you shouldn’t take pharmaceutical medicine.

What are your favourite inspirational quotes about nutrition?