The Basic Foundational Food (BFF) System

Use these foundational foods to build healthy meals: C.R.O.P.S.S.

  • Corn

    Corn holds heartfelt memories for me. It reminds me of summer cook-outs and sitting on the back porch with my mom and sisters as we separated husks and cobs and chatted about our day, the latest news and dinner. Mom appreciated the help. “Many hands make light work”, my mother would say, and we would try to keep the stray silks into the brown grocery bag so we could avoid sweeping the concrete. Running a busy house and feeding six hungry mouths, plus my mom and dad, was a challenging lifestyle before microwaves.

    Today, corn is a sweetheart of the veggie community. It pairs well with sweet, spicy, or both. On the cob or off, it adds a pop of yummy to soups, salads, rice dishes, or on top of mashed potatoes with mom’s gravy. We also enjoy baked tortillas, corn bread, corn cereals and one of the most fun foods, POPCORN!

    .

  • Rice

    Rice is the greatest of all time, or GOAT of starches. Different varieties of rice have been popular across the world. Whether at home or around the world, it’s delightful to enjoy tasting (and smelling-mmm!!) different varieties. Pairs well with nearly everything!

    Rice is my absolute favorite starches to use when I need to throw a tasty, quick dinner together. A rice maker is a great tool for travel, RV and boating, minimalists and Mom’s everywhere!

  • Oats

    So many varieties of oats to try: instant, quick cooking, old fashioned rolled, steel cut or Irish oats, oat groats, etc. This staple starch has been a crowd favorite for decades, from Grandma’s cookies and Great Grandma’s oatmeal to modern day overnight oats parfaits and so much more!

    Oats can be eaten cooked, raw, hot or cold. They are perfect for taking on trail hiking and camping trips, people on the go or a quick travel meal. Just add water!

    Oats pair well with sweet but savory oat fans are enthusiastic about their toppings.

    What is your favorite way to eat oats?

  • Potatoes

    Whether you eat the skin or not, potatoes are the powerhouse of nutrition. Enjoy exploring your favorite varieties and try some new ones. These starchy- flesh veggies have historically sustained many populations. Try them roasted or air fried!

  • Spices, Seasonings and Sauce

    Welcome to a whole new world of flavor! Because starches are so versatile, you can choose to explore new flavors or stick with your tried and true.

    Spice, seasonings and oil-free sauces are the key to good taste.

  • Supplemental Foods

    Use these foods to add nutritional variety and interest to your food. Your favorite fruits, veggies, beans and other legumes are tasty ways to include texture, flavor, color and connect with seasonal bounty and local produce offerings. of, learn to grow your own!?

Food security:

How I prevent the “There’s nothing to eat” binge monster.

I can make any meal on the BFF menu in less than 20 minutes.

At mealtimes or when I get home from the grocery store, I batch cook (with water only) 1 bag -steamed potatoes, 2 Cups steamed rice or 2 Cups steamed oatmeal. We keep leftovers ready in fridge so we can heat and eat, build a bowl with toppings/sauce or make air fries fast. We use seasoning and sauce at the table.

I also keep basic veggie soup and ingredients to make basic veggie soup, as well as ready to eat cereals for a fast meal.

Available Snacks are fruit, veg and crackers and cereals.

Basic Foundational Food (BFF) Meal Menu

Breakfast: oatmeal, cereal or air fried potatoes

Lunch: Soup, salad, rice, corn, or potato

Dinner: Soup. salad, rice, corn, potato

Snacks: fruit, veggie, cereal, or leftovers

Beverages: Water, water with fruit, or water with splash of juice, sparkling water

(along side any other desired beverage.)

Consider using plant based milk only for cooking or with cereal, tea or coffee.

This menu is just an outline of the Basic Foundational foods- you can replace the corn, rice, potatoes with the healthy starch versions of lasagna, pizza, chili, tacos etc..

How to put together your BFF Shopping list

I organize my list and shop in this order:

1.produce section

2.aisles (dry goods)

3.refrigerated

4.frozen foods.

Your shopping list should include specific ingredients from the foundational foods (C.R.O.P.S.S).

Shopping list:

your preferred form of:

corn

rice

oats

potatoes

supplemental favorite fruits and vegetables

spices, seasonings, sauces (pantry stock)