Eat Vegan Meals Cheap & Healthy by Eating Opportunistically – 10 Tips



alright this is john kohler with okraw.com today we have another exciting episode for you this episode I'm coming at you from my backyard garden it's beautiful this time of year happy summer for all you guys to me it's already been summer it's been like in the 80s 90s and one even we we hit a hundred here you know a while back so not a big deal my garden is doing great so anyways in this episode what I really want to get into is a way that actually I've been eating for like 24 years now you know since 1995 when I got into a basically raw vegan diet or I like to say raw plant-based diets high nutrient dense diet right you're like John I know you've been raw vegan man asks what your channel is about OK ROCK cuz it's okay to eat some raw foods in your life not gonna say you need to be all raw like you know the people doing this lifestyle but what I will say is you want to eat as much raw fruits and vegetables as you possibly could get in and make sure they that they are never displaced by other foods that are not it's good for you right might be good to include some other things as well you know depending on your lifestyle what you think but fruits and vegetables especially the vegetables are one of the most important foods on the planet and this is actually a way that I eat them specifically that if you watch me you'll kind of discern what I'll be talking about today but I'm gonna tell you guys straight up what I've been doing alright so one of the things and one of the ways I like to learn is by watching nature right I was just sitting sitting here in my garden I have all these like celery and flower have all these different flowering plants my you know base those in flower the mints going to flower the lavenders and flower I have some beet flowers even these flowers right here actually this is my kumquat tree and this is actually the spot I like to actually kick back and eat my lunch because I could just like look at my garden it's just all greenery around me and it's a little bit of shade underneath this tree Plus this tree is currently in flower in bloom and the flowers just basically remind me of like an orange orchard yes it's a kumquat related to citrus so it's a citrus orchards smell right underneath here so amazing and here's the thing I was just eating here I was eating some local peaches and nectarines and I hear this buzzin and I swear right above me like right here you guys can't see it it's right off the camera but literally no more than a foot from my head there's a hummingbird just like humming flapping its wings and sucking the nectar out of my quadtree flowers as well as helping pollinate it for me and so like I like to model nature and see how nature works you know there's there's many different birds and bees around actually another bird was actually sitting in my goji berry plant and actually eating the goji berries without me like I'm like hey that's great it's eating goji berries and it's gonna you know fly somewhere else and then poop and drop the seeds and guess what there's many more goji berry plants coming up in random spots you know in town so that more of the wildlife and people can actually eat in addition to all the little pollinators are going around to the different flowering crops right now and getting pollen and basically that's their food source the bees are coming around getting the pollen that's that's what they eat right and you know creatures and mammals in nature you know whatever kind of creature there are you know they eat whatever they could find and what I will say is that they are eating opportunistically right if the you know the bees find my celery flowers and it's some pollen that they consider they will eat that's what they're gonna eat because that's what they found and that's what's in season right now right the hummingbird right it found these guys these blue only like maybe you know once maybe twice a year it found these guys at ate them you know the birds saw the the ripe goji berries and it ate them right if you're like making dinner and you have a dog and you drop something by accident on the floor right your dogs waiting right there who he eats it your dog is opportunistic he's waiting for any food that may drop that he made he might like and he will eat it if he determines he likes it so this you know nature does opportunistic eating even carnivores you know they've studied in China carnivorous animals that are basically eat a you know meat-based diet but then when it's fruit season this one carnivore I'm sure there's many others when it's fruit season there's lots fruit abundant and available and easy to get right that this this mammal will switch its diet from you know being primarily carnivorous to being frugivores right so you know even animals you know your dog you may see some grass sometimes outside it'll just start eating blades of grass right once again opportunistic based on what's available what's around and what's available in nature right and so I want you guys to eat opportunistically now by opportunistically I'm talking about a vegan opportunistic diet not carnivorous you know opportunistic diet not like Oh John I was in the grocery store and there was chicken in the case like cut up all nice so I bought it and ate it because it's it's an opportunity well with grocery stores we have huge opportunities but that's not how I necessarily want you to eat and I want to define opportunistic so I printed this page out from the merriam-webster dictionary and opportunistic adjectives the first definition is exploiting opportunities with little regard to principle or Consequences so like if you're vegan oh I just rip out some meat I ate it so that's John said eat opportunistically no that's not I'm saying and I'm not looking at the first definition of opportunistic I want you guys to take the second definition into hearts when talking about this specific subject which is be feeding on whatever food is available right that doesn't mean if you go to you know a potluck and it's a vegan Pollack you happen to be raw vegan and there's junky oily salty fatty you know macaroni and cheese that you just eat it cuz Oh John has a potluck it's free I could eat whatever I want I just ate it no even more so I want you guys to be a nutrient-dense or neuter terian opportunistic plant-based eater so that's that's the full thing but that would have been a good title so basically the titles like ten ways to be an opportunistic vegan you know just in terms of dietary lifestyle have a whole video on being vegan my definition vegan down below if you want to learn more about that so anyways I want you guys to be a nutrient nutrient dense or new to Tyrion opportunistic plant-based eater right to the but much extent as you can and this is what I've been doing personally for few number one I want to have a very tight number two incredibly frugal number three I like food so much so first thing I want to say is that I really want to encourage you guys to eat what's called a nutria Terran or nutrient-dense diet this was coined by dr. joel Fuhrman and you know he understands that it's very important to get high nutrient dense foods especially in this day and age when you know standard agricultural foods are not as nutritious as they once used to be and most Americans are eating high-calorie foods without a lot of nutrient density these are the things that are not necessarily measured on an on a calorie label you know it's the vitamins the minerals the trace elements the micronutrients such as the lycopene the beta carotene you know the different kind of things and kumquats that are anti-cancer you know it's the anthocyanin pigments the different colors of foods it's all these things that are yet studied and unstudied you know that are can be very health advantageous for us I mean for example this plant the water pepper right this water pepper believe it or not you know I looked it up this is actually good for blood pressure they've you know a lot of the plants basically they're just chemical factories so the more variety you guys could get in your diet you know I think the better off you'll be because this plant could you know help your body do certain things another plant can help your body do other things and if you're only eating like lettuce and bananas and dates you're never going to get you know the the properties or the chemicals in this plant that can have amazing effects in the body in my opinion and based on some of the research and studies that I've seen and actually even more so how some of these plants were traditionally used across the generations and across the world you know from native peoples and you know we've forgotten this lost culture so I like to look at that you know when I'm looking at different foods how was it used traditionally because you know in many cases you know traditional peoples didn't have science they didn't have all these things they just they were gonna like lose our light they've to eat something and see if it was going to heal them right and that's how they learned so a first way to be an opportunistic nutrient-dense eater and by focusing on more phytonutrients is and this is not a surprise to many you guys grow your own garden right oh my god that's why I grow my own garden so that I could be the ideal opportunistic eater right not only can I provide food for for nature for the birds the bees the pollinators you know I have lizards here in my garden of all kinds of different creatures in my garden some more desire than others but I could provide them food and they're eating opportunistically if you know if there's if there's tomatoes in my garden you know I had hor worms the other day they're eating my tomato plants or eating my pepper plants or I've leaves little things that eat my kale plants you know little caterpillar things and whatnot and that's because that's their food source so they found and then ate it right but me as a larger creature right I have so many I've like probably hundreds of different foods in my garden any time I mean the water spinach here I got Moringa there I got like you know blue dazzling kale here I got you know longevity spinach here I got a stir table in front of me I got swari spinach like I meant I mean I got Malabar spinach I got cucumbers I got squash I mean I got chard I got beets I got peppers I mean I got like so many things I could just keep going I don't abort you guys but so you guys are getting the point like you know how many you guys have ever had water pepper right if you guys don't grow yourself you're probably never gonna get to taste it and this guy grows really easy itself seeds on its own and comes back in random spots in my garden so I love it and when I'm hungry right I take a stroller at my garden eyes I look at like hey what do I feel like eating number one number two what do I really need to eat because I'm gonna lose it soon right if you grow a garden you're gonna eat seasons like right now 100 degree weather I'm not growing lettuce but you know just three months ago I was growing lettuce right and so what I'm growing every season is changing or growing Malabar spinach now that doesn't grow in the cold season so now I'm gonna really eat a lot of that until it goes away maybe like November December when it starts getting cold then I'm gonna grow different crops so in this way you're gonna have the highest quality food and you're gonna literally have free food at your door that you don't have to buy that's higher quality than money can buy and even a more varieties of foods you can grow that money you couldn't find anywhere right I have these really cool herbs I got like I don't know about six different herbs and I brought back from Dallas on a recent trip like all these Vietnamese greens that are have amazing property including gotu kola some kind of like bitter leaves some rice paddy herb some kind of cool like mint all kinds of cool stuff right so number one put in a garden you know even if you have a couple pots or like even in a window cell inside your home grow some herbs grow something grow some sprouts and microgreens inside because if you don't normally eat them and you start eating them that's gonna raise up the level of your diet you could be more opportunistic because when you got ripe sprouts there guess what you're gonna eat them much like the bird found my goji berries and they're heating up too right and so I want to just try to get us back to nature number one because that's if we were in nature we lived in a cave in the middle of forest right we would just actually and we didn't have bills that'd be kind of cool you could just go around and scavenge in the forest and see what you could find all day right and that's what you would be eating right in this way I'm actually planting things so that I can't eat them you know and then of course sometimes nature plants things like this guy I didn't plant he just came up on its own second way to eat opportunistically is get back to nature take a walk in nature whether that means to you going to the forest going to the beach going to a local park if you live in New York City and I want you guys to take a course from a local wild food foods expert right Katrina Blair's in Colorado there's John Kallis up in like you know the or Portland Oregon area last I heard there's many different wild forager peoples that teach this stuff there's green bean over down in Florida you know there's people in New York City like all over there's people that are teaching wild foods right so go on a class with them and take a hike in your local park or wherever they take you so that you could start to identify some of the different wild foods I mean some of them ones are really easy I'll put a link down below to the video I did with Katrina Blair with some common weeds that may be even in your local neighborhood provided you know they're not being sprayed or anything like that you know wild foods are so amazingly good for us and they're really not talked about enough in the raw foods no movement and an even plant-based diet right these are foods that we could have access to some of them can be ting robbed many wild foods do need to be heat processed to remove the toxins before we eat them so you know I just want you guys to get more wild foods and you become educated and don't pick anything that you think might be edible unless you're one hundred percent to ten percent sure so that's why I say take a class with somebody so you could get hands-on experience because looking at something in a book and can try to compare it you know that's a little bit difficult you know unless you have some kind of a horticulture or botany degree or have some background in that right so wild foods are so important you know what I like to do is kind of take wild foods to the next level I like the harvest wild seeds and then bring that back into my garden and grow them in you know my soil blend my soil mixture which may be in many cases I think so more nutritious soil than just you know a random spot in nature you know there's local mountains and you know where I could go and I could harvest for like wild pine nuts or piƱon nuts you know from the pines you know Italian stone pines and you know that's just so amazing so look into wild foods near you you know as a good source of being an opportunistic eater number three this is where some Commerce gets involved and you know I think Commerce in our lives have have both you know made things better first but also ruin things on some levels when things are being done for money you know I think corners get cut because people lose the bigger picture and just focus on the almighty dollar or yen or you know kroner or whatever the the you know monetary measure tool in your country is so the next step you know a few ones are about using the money that you earn by working and trading your hours for dollars then you are now trading for food I think a much better approach is to trade your time to grow food so you could cut out the middleman have higher quality food but enough about that but so anyways the best place to go to get food freshest that I know of is a farm so you want to go directly to the farm you know earlier this week actually two days ago Thursday I went to two farms and I picked apricots Fred and ate a few off the treat a taste test to them they weren't really good so I didn't buy any I had maybe a peach too bought some cucumbers that I picked myself fresh at the farm and that's the best way pick it fresh at a you pick farm if you have those in your area the second farm I went to I basically bought like 20 pounds of peaches a few apricots and tomatoes for an amazingly low price and so I got my food fresh right I mean I'm growing you know some Tomatoes here but I don't have enough that I need so I supplement by going to a local farm and buying what is in season right and look a real local farm right so that's that's the the next best thing to do if you're able to do that go visit a local farm so after going to a farm number four way of eating opportunistically is go to a farmers market right unfortunately not all farmers markets are true farmers markets if you guys live in California you guys are spoiled because farmers markets in California are certified farmers markets by state law which means the farmer must be there selling his produce or his recs direct representative you know in farmers markets in California there shouldn't just be people buying stuff wholesale and then unloading it and setting up a table and a booth and selling it no it has to be from a real farms certified although I have found you know a few places buying things wholesale and selling across the year so you always want to be a little bit weary even in California many other states though they have no such laws I know you know here in Nevada people commonly will just drive dat California maybe go to farms maybe go to the wholesale produce terminal buy stuff bring it back set up their table at the farmers market local and act like they grew it you know that's why you should always ask did you grow this and ask him wondering it was harvested ask him what kind of fertilizer did you use what did what kind of you know pesticide did you apply you know ask him these questions so you know and you could kind of better gauge if you think they're telling the truth or not so that you're really getting local food because you know hey if you just go to the farmers market you're getting like wholesale produce that you could you just bought at the store maybe even sometimes for less you know I don't think there's a point to that so you want to support your local farmers I love local farmers I'm glad that they're doing the work they're doing you know many of them are just trying to make a buck some of them might be you know adding extra things or so because they care about the quality and the health of their plants which then they know makes higher quality fruit and vegetables although you know even in organic agriculture there's no specific requirements that you must be adding certain nutrients to your soil to make sure you grow the highest quality food but at least there's other practices that are being done hopefully if you go to the farmers market you gonna buy food that was picked maybe the day before or even the morning of even better and you'll have access to fresh fruits and vegetables that are in season you know I could say eat in season but you know that's important but I like to eat opportunistically because you know if I'm at the farmers market like two weeks ago three weeks ago I was at a farmers market and they were selling cherries homegrown cherries non sprayed they did use some synthetic fertilizer but it was four dollars a pound for like like really nice like non sprayed homegrown cherries it was at the end was like closing in ten minutes and I said hey would you give me a special deal fie I bought like a whole box she's like well we can't sell this box but we have the box back there what we picked two days ago and she says if you buy the whole box I'll sell it for $2 a pound so like now I'm thinking wow $2 a pound for like homegrown like really ripe like good delicious cherries I'm like sold American I gave her my $32 and I bought 16 pounds of cherries and guess what you know when cherries are stored properly like it even 32 degrees you know they could keep for a good long while so when they're picked fresh and so even three weeks later I still have some of my fridge I've been dialling them out and eating them here and there I think I'm going almost running out and and you know that's how many that's how I literally eat because I found a deal on them I bought a bunch and maybe I'll freeze dry some or some and we'll talk about that later and you know earlier this week I got you know the peaches and then last weekend which is seven days ago now actually I got like 30 pounds of white nectarines follow me on Instagram if you guys aren't already if you guys want to see what I'm up to what I'm eating and how I'm eating opportunistically and what's right for my garden and that's generally you know what I'm eating and so you have visit farmers markets you guys could find some definitely good deals go at the end if you want to try to bargain and get some better prices buy in large quantities and of course go around to every farmer and see you know what tasted best also eating opportunistically as you know had an ex-girlfriend rest in peace novalee she still loved to go to farmers markets because she'd just walk around like multiple tons of girl the free samples like multiple times like some of the bigger markets in California you could almost like make a meal how to go in here just going around and getting the samples but at the same time you guys could tell the quality of the produce and see which one tastes better to you if you're like you know like I am sometimes I'll bring my Brix meter I'll put a link down below to a video I made up in Canada a with my Brix meter and testing cherries for the highest-quality cherries so you could learn more about that and you know and I found the best cherries er which actually weren't organic which surprised me fifth tip is for those of you guys that don't have any local farms or farmers markets near you right you know the other thing about eating opportunistically for me as a modern person living in a in a you know money based society as much as I'm not a super huge fan of that that's that's how I live I gotta pay my bills I gotta make my payments and my insurance and my house payment and all these kind of things and you know I earn money and then I use it to spend that being said my mom and my parents raised me to be frugal you know I grew up in a middle-class family and my parents would always basically shop and we'd go shopping together and they'd buy what's on sale and that's what would be eaten for the week because it had a lot of money you know and so I guess even from a young age I still try to like buy what's on sale and get good deals and so every week I want you guys to go shopping at least once you know I try to go to shop in maybe two to three times a week I don't want my life taking up by shopping and I know a lot of you guys have busy lives I mean I do too but I feel the more I could you know make some shopping trips and go out and stop at multiple places you know the kind of better deals I'll find and also the better food I find and also the more opportunities I have and to be opportunistic and buy things that are you know for a good price so that the next tip is to shop sales this is a local supermarket here mark it on you know the sale ads and where I am come out every Wednesday so every Wednesday all the Mexican markets basically get new sale ads health food stores you know sprouts and Whole Foods they get new ads and they all put them online so you don't have to actually get the paper copy and you can look up and see what's on sale that week you know a lot of the stores here in my area basically have Wednesday special Wednesday sales where prices are cheaper you know then they will be because they want people to come in on Wednesday because a traditional I guess that's a day where people don't go shopping cuz people just shop on the weekends when they have it off luckily I get to set my own schedule let's check this out here's market on and here's the two day sale they had Wednesday and Thursday what's that jackfruit what's that three pounds for a dollar for jackfruit the next one is a they had jicama four pounds per dollar but I'd rather get jackfruit for three pounds per dollar that being said I went to market on my local market on Thursday and they didn't have any they're like we're out and I'm like come on man that's so weak then I went on Friday to two different market ons and one of them had like one old jackfruit that wasn't anywhere near right for 33 cents pounds like I'm not gonna waste my money on that so then I went to my other favorite store that's that has jackfruit on sale for the whole week not just one day for 50 cents a pound called la Bonita and I was able to find a nice jackfruit yeah it's 17 cents more per pound to 50 cents a pound still under wholesale for a nice jackfruit I got it was 20 pounds and cost me 10 bucks right and that's because I was there at the right place right time and I knew the sales right so I'll go out on Wednesdays and like okay well I'll look up on the online ads and see like well market on has jackfruit for 33 cents you know this place maybe has some pineapples that aren't organic that I'll eat on occasion for 99 cents I generally juice them you know this place will have this this place will have this and then I'll basically just make a couple different stops on Wednesdays always stopping at the 99 99 only store which is a certain brand of dollar stores that carry produce for the most part and you know they'll have organic produce songs like couple weeks ago I was getting bags of organic baby peppers you know those one-pound bags it sell for like 4 or 5 bucks at Whole Foods you know they're a dollar so I was like I'd buy like 13 14 packages I'd freeze dry them I've been drinking pepper juice I've been having pepper based soup pepper based dressings just coming out of my ears members my peppers are coming on in my garden and you know this is how I save money eat opportunistically and also peppers they're in season right now so that's I'm gonna eat a lot of them you know generally what whatever is oh and then they had hothouse grown cucumbers you know 3 for $2 at the dollar store you know some been juicing basically straight up straight cucumber juice today I'm making cucumber pineapple ginger after this video and that's how I eat right so you want to shop the sales check the ads every week you know and you want to stock up on the items that are on sale for that week because those that's what's an influx in the market and that's what's most in season at this time right so that's my tip on that right opportunistic either way number 6 is you know fill in at warehouse club stores you know I love warehouse club stores you know they sell in bulk I mean my local Sam's Club is the absolute cheapest place to buy one pound bins of organic spinach 1 pound bins of organic spring mix the 1 pound bin of organic spring mix is I think three dollars and thirty-five cents which is like insane you know yet like sprouts it's $5 at Whole Foods it's like $6 and this and the organic spinach one pound I think is three dollars and 55 cents now the prices may vary near you very near you at your warehouse club store I think the further away you get from California the more expensive it is so Hawaii is like more expensive Florida is more expensive but you know luckily I live in a decent place where it's actually quite affordable in the warehouse club stores I always have pretty good prices you know I get the organic carrots I fill in with organic carrots if I can't find other things especially in the wintertime I'm eating or juicing more carrots you know that not carrots is a really nutritious food and also it's very inexpensive organic food you know it's $2.99 for a five pound bag at sam's club even like natural grocers here in town has it for 349 for five pounds costco here in town is $7 for ten pounds so it's actually about as cheap as getting it a natural brochure so you know shop around for the best deals you know costco generally has more organic stuff than sam's club but this week at sam's club i also found organic 18 ounce blueberries is like three dollars and 88 cents or something like that so like that's like insanely cheap now they had like organic and then the ones that were coming in were not organic so I don't know if you'll be able to still find that and then the other thing I found which I had an Instagram so you want to follow me on Instagram was I was able to find these things called gummy berries right so they're basically grapes that taste like gummy bears I'm not joking I mean as much as I remember what gummy bears taste likes it's been probably 30 or 40 years since I've eaten them yes I've been alive that long because I was a kid yeah they taste amazing so they're grapes it just totally tastes amazing and I got the biggest idea the other day and actually they put him on sale the first time I got three pounds for 10 bucks and then they just put them on sale it was three pounds for seven bucks because I think they're closing them out and they're not gonna be coming back so check your Sam's Club soon maybe other stores will get that but yeah gummy bear grace totally amazing amazing idea I'm gonna freeze draw him so freeze-dried grapes are insane but now these freeze-dried glaber grapes are gonna be even more insane because they're gonna have the sweetness plus our really concentrated like I don't know like amazingly fruity flavor gonna be insane yeah so shop warehouse club stores after that then I would fill in at health food stores you know if you you know and some some of them have sales some of them don't with other items if you weren't able to source enough things at the other places first you know trying to eat out of my garden predominantly go down the list you know the garden first eat from farms second you from farmers markets third if I gotta fill in that I'll get some things that you know Costco and get some things at the dollar store get some things at the health food store to fill in so I have a nice well-rounded you know diet you know depending on the time of year I fill in with different items and that's how good so number seven tip to eat opportunistically is now that you have all this food what do you do with it right because you just buying a random stuff that's on sale that's in season for a good price to taste good to you and you know some of the easiest things to do or just have a mono meal all right this time of year stone friction season you know I just had a mono meal of nectarines and peaches and I'm gonna probably after this video eat some you know cherries and I got and you know just eating mono meal so it's super simple just eat some fruit fresh fruit it's one of the best foods on the planet right I don't want to discourage you guys from eating fruit you know even people with diabetes check the link down below for a video I did with Robbie Barrow you know he eats a fruit based diet and he has type 1 diabetes actually and so I would encourage you guys to eat whole fresh fruits you know sometimes I'll even you know make smoothies with fruits and whatnot but generally I just like to eat my food fruits fresh if they're ripe and ready to go right the other thing is with the vegetables what do you do with like you know 13 pounds of peppers John if I got 13 pounds of like baby mini peppers right I'm gonna juice them and have basically a quart of juice it takes about seven pounds to make a quart of juice from my last time I did it and so that cost me seven bucks per quart of pepper juice then that pepper juice I'll basically I could use the whole quart blend it up with some nuts and seeds some herbs some spices and some mushroom powders and seaweed powders and basically in dried peppers and dried tomatoes make it nice and thick and use it as my soup base I'll put a link down below to a video I made on how I make my fresh soup and a soup base you know the other night I actually turn this turn the turn that pepper juice added it with other dried peppers with a high lots of dried peppers and maybe a few dates and some other herbs and spices turn it into a dip that I was able to dip in my freeze-dried heat processed shitake mushrooms so I could eat them as a snack or dipped in fresh cucumbers from my garden into the basically a pepper dip that's a tomato or you know Pizza flavored seasoning in there it's quite good you know you could just drink the pepper juice straight I was like in a in a hitch I was renting out the door for appointment or going somewhere I was like I got the top producers bring it with me and I can just drink it and it's just great right some of the peppers also I would freeze dry you could if you don't have a freezer or you can dehydrate them we'll be talking about that in a minute but I want you guys to get to the food and be creative with the food you got like how could I use like 30 pounds of you know cucumbers well you know if I got 30 pounds of cucumbers which I probably do right now is I juice them and I have basically you know quart jars of juice in my fridge so like every day I could just grab a quart and drink and grab two quarts and drink you know if I'm out the door I grab a quart take it with me drinking on the road so I always have food prepared and ready to go so it just makes my lifestyle convenient so I can do what I want to do yes of course I'd spend some time in the kids I have an assistant that helps me two days a week you know thanks Josh for helping me out and he gets some of the things prepared so that I don't have to pray so that's how I use some of the stuff and you know you gonna have a pepper based salad you know cut a lot of peppers up maybe harvest some greens out of my garden you know mix all that together you know I want you guys to get creative right you know eating a raw food plant-based nutrient-dense diet to me is not about doing the same thing day in day out I eat bananas for breakfast you know romaine salad and then I have fruit for dinner you know and it's always the same thing switch it up guys become creative you know the juices can be used to turn it into a dressings a sauce a soup you can just drink another juice if you're lazy you don't to make anything at night you know you could just sprinkle it on things you could use it as a dip – you know dip in freeze dried fruits or rehydrate cymatics you haven't tried that I can dip my freeze dried peppers in a fresh pepper juice oh by the way that's gonna taste like it's gonna be like concentrated goodness but yeah I want you guys to use the food you got turned into recipes become creative you don't have to be creative with making recipes because I have been doing this while I do have a recipe book to give you guys some ideas I'll post a link down below to that gyg book comm and also use Google Google is your friend best friend you know type in raw food recipe cucumbers and then some you know Google will find you some raw food recipes I use cucumbers use a bunch of cucumbers about a lot of cucumbers that my spiralize them makes cucumber noodles or just a slice read them like julienne shred them into like noodles and then like use that pepper you know juice as a soup base maybe put a little bit of miso some chopped onions some herbs from my garden call it a soup right super simple super easy but you got to come up with recipes using all the food you got you know and so that doesn't go bad and so that you're gonna get the benefit you know at for me anyways the price is important if you're like a millionaire and stuff and you got a lot of money maybe it's not so important but like I like to get what's a good deal I hit organic and just you know pounded me especially peppers are one of the most nutrient-dense fruits you know non sweet fruits you guys could eat and I want to encourage you guys to eat more of them eighth tip to eat opportunistically right I want you guys to focus on eating a variety right I know some of you guys go to the store with a grocery list every day right or every time you go go shopping oh I get carrots I get oranges like Roma tomatoes I get romaine I get some dandelion and every time you go to the store the wholesale produce terminal that's what you got a source that's what you guys buy and then you basically use that right every time I go shopping I like well what's cheapest what's organic and what haven't I eaten lately how can I get some different foods in them up into me because every food tastes different it lights up different taste buds it has different phytonutrients phytochemicals vitamins and minerals it gets me excited about life right if I if I like bananas dates and romaine all day I'd be totally bored right unless anything's wrong with that but you know I want you guys to take it to the next level you know it started experimenting with different foods you know try go to the Asian market and try some of the different Asian greens that they're selling at the Asian market now beware some of the Asian greens sold to the Asian market do need the heat process or cook before you eat them but some of them don't you know you could try to find the water spinach which I'm growing right now in my garden actually I bought from the Asian store that's an amazing lettuce substitute right and if you've never tried that when you guys to look for water spinach or it's called a King Kong you know at your local Asian market but I want you guys to eat a variety of foods and not just always get the same things eating seasonally will kind of force you on some levels to do that because as much as I have the dinosaur kill now you know maybe in a month or two I might not because it'll be flowering and it'll be done you know this guy I have this for a couple more months then it's gonna be gone then I'm going off to planting and grilling something else because I'm always planting new plants in my garden you know as time comes and goes the weather changes you know some plants don't like the same weather year-round and so yeah try to eat a variety as much as you guys can shop at different places tip number nine for eating opportunistically is if you buy too much of any one food which for me happens sometimes I just oh man I bought too many peppers what do I do with it right then I want you guys to preserve them for later so that they don't go bad you know my goal is to eat everything that I buy fresh to eat it fresh that's cool number one does that always happen it doesn't right I'm a busy person I try to manage the produce the best I can and I pretty much check all my garden and my produce pretty much every day to see how it's doing what's going on and if I need to use it before it goes bad and if it goes bad that's alright because then it goes my compost and ends up feeding my garden you know without me being an intermediary staff which kind of sucks but I don't lose that you too much food so I want you guys to preserve the food if you bought too much so that it doesn't go bad number one way I'd say it's fermentation right fermentation super simple super easy many things can be fermented just in a jar with some water with a with a vacuum you know lock on the top you know like these are vacuum fermenting lids if I remember we'll put a link down below to that video super simple then you can basically store the food out of the fridge or if you want to store for longer in the fridge you know so like all my cabbage that I grew in the winter time I've basically made it in kimchi and now I'm able to eat that through the summer and you don't even get me to next winter and I'm still eating my cabbage because it's fermented and does not even need to be refrigerated right so that's number one you could ferment it number two is you can freeze it freezing super simple as long as you got room in your freezer my freezers pretty much packed you guys could freeze the food and especially I find fruits if I over buy fruits I like to freeze them like right now probably freezing some nectarines and I'll be using them instead of frozen bananas and my different smoothies to make my smoothies cold add some sweetness generally I'll make you know berry deep berry super berry smoothies with all kinds of deep rich purple berries and or green smoothies overall generally though I like to juice right so freezing is a good preservation method next way I would say is dehydration many you guys own a dehydrator you dehydrators are relatively inexpensive some of them you could find on Craigslist or whatever for ten twenty thirty dollars new ones sometimes they're even forty dollars you want to get one with an adjustable thermostat of another video on thermostat temperatures because that's beyond the scope of this video and then you could dry the foods out and store them dehy dehydrate them the peppers would be great to be dehydrated tomatoes it could be dehydrated fruits give me hot dehydrated although they turn oxidize they oxidize and turn you know brown lose some nutrition they get really chewy which is a good and a bad thing the next level above that is freeze drying so I basically don't really dehydrate it anymore I use my freeze dryer which is constantly running the cycle can take you know 48 to 60 50 60 hours depending what your freeze drying it removes 99% the oxygen it doesn't under vacuum all the foods are frozen so it preserves the highest level of nutrition of you know any preservation method mo that I'm aware of in addition I like to use my freeze-dried foods as as basically as nutrient Packers right because literally a freeze-dried pepper is basically a pepper without the water with the majority of the nutrients still intact I could take that freeze-dried pepper and then put it in my pepper juice and then blend it and then now I basically have a overly strong basically pepper juice that's thick because of all the fiber in there plus with more flavor so I'm really getting a punch plus I'm getting all the vitamins seeing all the different nutrients in the pepper and so I could now I could add add a thickener to make my pepper juice thicker for like a soup add more flavor and get more nutrients into me at the same time so that's kind of funny in addition my freeze-dried peppers you know I have a few bags stored they'll store up to 25 years of stored properly in a mylar bag that's the right mil thickness thing I'm using like seven and a half mil mylar bags with 500cc oxygen absorbers right now that's sealed tightly so I mean in case of you know zombie apocalypse I mean I got food stored for a little bit plus I'm growing some stuff outside so yeah freeze drying really excellent way to store your food as well my 10th tip to eat opportunistically is as much as I like to source all these different foods and eat as much as I can you know a fresh ripe and in season harvested from my garden from farmers markets or wherever you get it you know I do have some staple foods that I buy when they're on sale once again along my travels or if I tend to be out then all like I like to have certain things you know a whole range of different nuts and seeds in my cupboard that's labeled I like to have some dried fruits on hand you know generally the dried fruits I have on hand are like maybe some raisins some dates I have you know sun-dried tomatoes on hand I Drive my own peppers and I'll have these to actually add as thickeners I could have other you know be freeze drying some of my own zucchinis lately you know soon enough use those as thickeners you could use fresh zucchini in the blender as a thickener and I have also herbs and spices you know on hand always and so you know I use these accoutrements you know I have seaweed powders mushroom freeze dried mushrooms mushroom powders you know I had these accoutrement to my dressings to make the bulk of my food which is everything I've sourced above you know from my garden from farmers markets to make something that's actually palatable and good for me to eat right so don't forget about those guys that I'll help you be a better opportunist to eater by having some of these staples you know herbs and spices seasonings nuts and seeds that are eaten in much lower quantities you know just to make your fruits and vegetables which should be the dominant part of your diet tastes even better now the one thing I didn't mention is I do also shop at the wholesale produce terminal I did not mention this in this video because most of you guys are not able to shop at a wholesale produce terminal near you but you know if I had to put that in the list I would actually put that probably above you know I probably put it below the farmers markets but above the warehouse club store so you know if you could shop you know better than where then the wholesale produce terminal is your garden buying fresh from the farm you know buying from farmers markets then the wholesale produce terminal so often when I make trips to LA to go to the wholesale produce terminal I'll go buy all the farmers markets first fill in what I can with the best stuff there and then I'll go to the wholesale produce terminal to you know buy whatever else I can at least you're buying for the wholesale produce terminal you're basically kind of taking out one of the steps you're taking out the retailer step which produce may be sitting and the retailer's back you know you know warehouse or you know sitting on a shelf for a couple days or even a week or more before it's sold to you plus you're going to get better prices check the links down below for a few videos I've made at different wholesale produce terminals around the country I mean I've gone to the ones in LA and San Francisco on a regular basis and been to ones in pink Chicago and maybe one in Texas and you know somewhere else but that's pretty much for this episode I really want you guys to eat opportunistically much like every other creature on the planet eat what you could get right eat eat a plant-based nutrient-dense opportunistically operon heuristic diet is the way I want you guys to eat I know this is adding a spin on things and this is just my thoughts this is what I think this is my concept I've never heard eating a opportunistic plant-based nutrient-dense diet anywhere else you guys here too heard it here first you know it's not traditionally trained to think out of the box and I'm just basically explain you guys how I eat and how I make this work me you know and saving money at the same time and maybe some of you guys this will help you guys out hopefully you guys have invested you know I don't know 40 35 minutes now in this video hopefully it's of value to you if it is hey please be sure to like this video and also be sure to share with somebody else make sure other people are watching this video so that they know how to source the highest quality food for the lowest price eat the most nutrient-dense that they could have the best health and you know the most disease fighting diet on the planet which is a nutria carrion diet you know focus around fresh fruits and fresh vegetables highest you know phytochemicals and phytonutrients and vitamins and minerals also be sure to click that subscribe button right down below so you don't miss out my new upcoming episodes I've coming out about every week or so you never know where I'll sharp or will you be learning on my Tube channel you know this channel is dedicated to my lifestyle how I eat eating more fruits and vegetables and being healthy and what I'm going through also be sure to click the bells so you get notified as my new videos come out also be sure to check my past episodes my past episodes are wealth on lounger on fibre 2 episodes at this time on this youtube channel dedicated to teach you guys all the best ways to more fruits and vegetables so you could be healthy as possible so with that my name is john kohler with okraw.com we'll see you next time until then remember keep eating your fresh fruits and vegetables they're always the best

2 Comments

  1. Jump to the following tips:
    06:50 Tip #1: Grow Your Own Food
    12:16 Tip #2: Harvest Wild Foods Near You
    14:31 Tip #3: Visit Farms and Buy Direct
    16:12 Tip #4: Shop at Farmers Markets
    20:40 Tip #5 Shop the Sales Every Week
    24:58 Tip #6 Shop at Warehouse Club Stores + other Stores
    28:10 Tip #7 Use Your Food to Create Recipes and Eat Mono Meals
    33:10 Tip #8 Eat a Variety of Fruits and Vegetables
    34:58 Tip #9 How to Preserve Your Foods if you can't eat it fresh
    38:58 Tip #10 Have Staple Foods that enable you to eat more fruits and vegetables.
    40:32 Whole Produce Terminals

  2. Insects have to eat too, especially your vegetables.

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