About the blog

The blog developed because of all the questions I kept getting from clients in my nutrition coaching and fitness classes. My main aim is to give tips around health and wellness, and to clear up confusion around weird, nonsense theories. I want to provide you with real biochemical background, so you can make smarter, healthier decisions in your every day life. Rather than just telling you something is good for you, I really want you to understand the why behind all of this. That is how all my programs are run, and that is how I write on this blog. 

Most recipes I feature here are vegan and wheat (even gluten) free - this is not necessarily because I believe that is the only healthy way to eat, but because I believe that animal protein and wheat are the most overeaten ingredients in our diets, causing diseases and health problems. I want to give you more alternatives, so you can see how delicious it can be to cut meat and wheat back a little bit. That doesn’t mean you have to be a hard core vegan and never eat meat again or go completely gluten free. It just means to live a little bit more balanced, therefore healthier. 

I have compiled some tips here to get the most out of the posts on the blog: 

 

 

Getting your kitchen ready for the magic

I have written a blog post about the most important kitchen utensils I can’t live without (also a post about some utensils that are just completely useless!). Chopping boards, a sharp knife, and a food processor/ blender are definite purchases you should make. Other than that think about these things: 

  • small and medium sized pots and pans (if you are a larger household, add a large pot and pan to the mix)

  • enough storage containers and zip lock bags to keep your food prep fresh

  • measuring cups and spoons: ¼, ⅓, ½, 1 cup size plus  ¼, ½, 1 teaspoon and ½ and 1 tablespoon (while I am not huge on measuring exact quantities for most recipes, some baking does require you to be a bit more precise) 

 

 

Stocking your pantry

Here is what is always in my pantry, so I can whip up most of my recipes quickly. Pantry staples I will buy once a week, and I purchase fresh produce 1-3 times per week. 

 

In the pantry: 

  • extra virgin olive oil

  • virgin coconut oil 

  • sea salt

  • black pepper

  • nuts of your choice (I always have almonds, cashew nuts, and walnuts handy as well as sunflower, pumpkin, and hemp seeds)

  • desiccated coconut

  • sun dried tomatoes

  • raisins 

  • brown rice

  • one other grain of your choice for the week

  • lentils (as they cook the quickest) 

  • one other dried bean of your choice for the week

  • brown rice, coconut or buckwheat flour 

  • coconut sugar (or raw brown sugar) 

  • raw honey

  • apple cider vinegar

  • balsamic vinegar

  • important spices: cumin, paprika, ginger, cinnamon, vanilla, rosemary, thyme (I am a spice freak and have over 30 different spices in my spice rack! These here are definitely the basics.) 

 

On the counter: 

  • sweet potatoes

  • garlic

  • onion 

  • tomatoes

  • bananas

  • lemon 

  • apples

  • mango 

  • other fruit of your choice 

 

In the fridge: 

  • spinach

  • at least one other leafy green

  • fresh mint, basil, parsley, cilantro (coriander) 

  • carrots

  • cucumbers

  • bell peppers

  • tahini*

  • nut butter of choice (almond or cashew are always in my fridge)*

  • maple syrup

  • miso paste

  • liquid aminos (or tamari or soy sauce) 

  • cacao nibs*

  • raw cacao powder*

  • maca powder (and some other superfoods depending on my needs such as acai, spirulina, etc)*

  • chia seeds*

  • jar of olives

 

* you don't necessarily need to keep these in the fridge unless you live in an extremely hot and humid climate

 

In the freezer: 

  • banana (check out the food prep tips for the why) 

  • berries

  • spinach and other leafy greens (see below) 

  • extra nuts and seeds (they keep super fresh this way) 

  • homemade vegetable broth 

  • delicious food prepped filled containers 

 

 

© 2019 Martina Zand