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Oh, how much healthier life can be when our refrigerator and pantry are well-stocked with fresh organic produce, dairy products, and garden herbs! The first piece of advice I give to anyone wanting to change one’s lifestyle and start anew is to throw out any products containing high fructose corn syrup. Sadly, most Americans consume far too many non-refined sugars, which not only pack on the pounds but serve no nutritional value whatsoever. Certainly, children do not need to eat sugar-coated cereal. If you are serious about your health and that of your family’s, get rid of these packaged cereals and snack foods filled with so many unhealthy ingredients one needs to be a scientist to decipher them.

Also, if you have been used to drinking carbonated drinks, take note that they are toxic and will eventually make you ill. Asked in a Cayce reading about the effects of consuming soft drinks, this was the unequivocal response: “Do not take any form of drinks that carry carbonated waters. The gases of these . . . are detrimental . . . ” (1013-3) Interestingly, the coke syrup itself was said to have medicinal qualities. Drink filtered water and make your own iced teas and lemonades.

Shop on the outside aisles of supermarkets, and you will be more likely to stay healthy. The inside aisles are stacked with processed foods no one needs.

Dried herbs and spices should be kept in airtight containers in a cool, dark space away from sunlight. I like to keep my flour in the refrigerator, as I live in a humid climate and do not want any unwanted “visitors.” Maple syrup should always be refrigerated upon opening, or mildew will form on top. The same goes for tomato ketchup and mayonnaise. Oils should never be refrigerated but kept in a space away from direct sunlight. They do become rancid, their shelf life only about six months even under favorable conditions.

Always buy the best quality ingredients—this does not necessarily mean that they will be the most expensive. Many supermarkets now market their own brands, and often these are made by top companies but sold at a more reasonable price.

Certain foods should definitely be consumed only if organic, as the conventional varieties are filled with pesticides. These items are italicized in green throughout the book to remind you of the importance of buying only organic. Yes, it would be great to be able to afford everything organically grown, but most families cannot do this. So, if anything, please ensure that you spend the extra money on these items and save on the doctor bills. Other less contaminated products that can be consumed non-organically are listed under “Conventional Products.”

Not everyone has an old-fashioned pantry at home, but almost everyone has cupboard space. I have listed the ingredients I feel are useful to buy for the recipes throughout this book and in everyday cooking. By having necessary ingredients on hand, you can always throw something wonderful together at a moment’s notice by being creative or by just following any of the simple recipes found in this book.

Essential Organic Products

Apples

Bell Peppers

Celery

Cherries

Coffee

Dairy Products—Milk, Cheese, Yogurt

Eggs

Grapes

Lettuce

Meat, Poultry, and Lamb

Nectarines

Peaches

Pears

Potatoes

Raspberries

Spinach and other greens

Strawberries

Tomatoes

As always, buy locally grown and in-season products as often as possible. You are doing much to help your local economy, not to mention helping your body—by the time one consumes vegetables and fruits shipped in from around the globe, they are not actually fresh and the nutritional value has declined tremendously. Also, once you start eating local, seasonal food, you will taste the difference and your taste buds will beg you to always humor them with great food!

Remember also that you are cutting down on your carbon footprint by making the choice to eat this way! To think of how much energy is consumed in shipping products from one part of the planet to another is mind-boggling. There are many statistics written about this and they are very depressing, but sometimes the truth hurts. Do your bit.

Conventional (non-organic) Products

Asparagus

Avocados

Bananas

Broccoli

Cauliflower

Corn

Kiwi Fruit

Mangos

Papaya

Pineapples

Peas (Sweet)

The Dry Pantry

Anchovy Paste

Cereals

All Bran

Whole Grain Cereals

Shredded Wheat

Coconut Milk

Cold-Pressed Oils

Olive

Safflower

Sesame

Sunflower

Walnut

Dried Beans and Lentils

Dried Fruits (unsulphured)

Apricots

Cherries

Cranberries

Dates

Raisins

Dried Vegetables

Mushrooms

Sun-Dried Tomatoes

Flour

Gluten-Free Flour

Whole Wheat Flour

Unbleached White Flour

Grains

Bulgur

Rice

Arborio Rice

Brown Rice

Wild Rice

Jello

Knox Gelatin

Mustards

Dijon

Whole Grain Olives

Green

Cured

Polenta

Pure Vanilla Extract

Rye Crisp

Sweeteners

Local Honey

Organic Beet Sugar

Stevia

Tomatoes

Canned Diced Tomatoes

Canned Tomato Paste

Vinegars

Apple Cider

Balsamic

Red Wine

Whole Wheat Pasta

HERBS AND SPICES

Parsley flakes, Rosemary, Saffron, Thyme, Za’atar

Pepper

Black Peppercorns, Cayenne Pepper, White Pepper

Sea Salt

Spices

Allspice, Ground Cinnamon, Cinnamon Sticks, Ground Cloves, Ground Ginger, Ground Nutmeg, Turmeric

Dried Herbs

Basil leaves, Bay leaves, Coriander, Cumin, Dill Weed, Herbs de Provence, Marjoram, Oregano, Paprika,

Fresh Staples

Applesauce

Butter (unsalted) Cheese

Feta

Goat

Eggs

Fresh Herbs

Fruits

Lemons

Lemon Juice

Olives

Cured

Green

Maple Syrup

Mayonnaise

Milk

Nuts

Almonds

Walnuts

Pine Nuts

Rice Milk

Tomato Ketchup

Vegetables

Carrots

Celery

Garlic

Lettuce

Onions

Potatoes

Sweet Potatoes

Seeds

Sesame, Pumpkin, Sunflower

Soy Milk

Soy Yogurt

Yogurt

Suggested Cooking Gadgets and Equipment

Knives—A paring knife, a chef’s knife, and a serrated knife for cutting bread are essential items to have on hand. The chef’s knife should fit nicely in your hand.

Immersion Blender—a hand-held blender that is great for making salad dressings, sauces, and pureeing soups right in the pot.

Food Processor—saves an incredible amount of time in making dips and many recipes noted in this book.

Microplane—a great gadget for grating cheese and zesting lemons, limes, and oranges.

Toaster Oven —excellent for making croutons and for toasting nuts. Also a great way to save on your carbon footprint by not using an oven.

Salad Spinner—If you wash and dry your greens, this is a most useful item to have at home. Leaves will be dry and the salad dressing will adhere easier.

Mortar and Pestle—great for mincing garlic and making pastes/rubs. If you have the larger one, you can make your salad dressings in this handy device.

Pots and Pans

In the Cayce readings, the use of patapar paper (unbleached parchment paper) in cooking is highly recommended as well as cooking in granite (enameled ironware) and stainless steel. You will find that the best cookware on the market today is stainless steel. A cast-iron skillet, rice and vegetable steamer, pressure cooker, and wok are great items to have in the pantry, as well.