Category: Lifestyle

Eating raw does not have to mean expensive superfood powders. These five breakfasts each come in under three dollars a serving using regular grocery-store produce.

1. Banana oat-free “porridge”: blend a frozen banana with a spoon of almond butter and cinnamon, then top with grated apple.
2. Green smoothie: spinach, a frozen banana, half a cup of pineapple and water. Add a spoon of flax for staying power.
3. Apple nachos: thin apple slices, a drizzle of peanut butter, sunflower seeds and raisins.
4. Overnight chia: the base from my three ways post costs about 80 cents.
5. Citrus and date bowl: segmented oranges, chopped dates, mint and a pinch of salt.

The trick is buying bananas by the bunch and freezing them the moment they get spots.

People ask me what to buy first when they go plant-based. My answer is always the same: build the pantry, and the meals follow. Here is what lives in mine.

Nuts and seeds

Raw cashews for creams and cheeses, walnuts for pesto and “meat” crumbles, chia and flax for puddings and egg swaps, and hemp hearts for sprinkling on everything.

Flavor builders

Nutritional yeast, white miso, tamari, apple cider vinegar, smoked paprika and a good flaky salt. These six do most of the heavy lifting.

Dried fruit and sweeteners

Medjool dates, sun-dried tomatoes, maple syrup and a bag of dried mango for emergencies.

Fresh staples

Lemons, garlic, ginger, a big bunch of herbs and whatever greens look best that week.

Buy nuts and seeds in bulk and keep them in the freezer. They last months longer and taste fresher.