Recently, I spoke with a woman who reads my column. She admitted she’s never tried the recipes because they’re too healthy. She’s given up on eating what’s good for her and sticks to familiar comforts. I asked if healthy and delicious couldn’t coexist. She didn’t think so and preferred her familiar choices. This conversation stuck with me. People are conservative about food because we put it in our mouths and face consequences if it doesn’t agree with us. I understand. Each new ingredient I’ve introduced into my diet was a journey. It takes effort and curiosity to use unfamiliar ingredients.

Buying

I want control over my outcomes, especially around flavor, so I mostly buy things with three or less ingredients on the label. This limits my shopping list and reduces decision fatigue. I buy food to make meals, not to have them made for me. By doing this, I pay for food instead of advertising, saving money. Interestingly, this approach naturally leads to healthy choices.

Streamlining Choices

When I stick to these tenets, it eliminates countless choices, saving time, money, and energy. What I purchase mainly comprises single ingredients: dairy, milk, eggs, meat, grains, seeds, nuts, legumes, and a variety of fruits and vegetables. Everything else—breads, crackers, sweets, cereals, and drinks—I make myself with little time or effort.

Getting Comfortable with New Ingredients

New ingredients start on the fringe because, like most of us, I’m resistant, suspicious, and critical of new foods. I buy a small amount, research, test the waters, and repeat. It will either not make the cut or be gradually incorporated into our staples list.

Seeds of Change

Sunflower seeds, pepita seeds, and hemp hearts are good examples of my process. I didn’t grow up eating these seeds, but now hulled sunflower seeds are used in sauces, seed flours, cookies, crackers, breads, and snacks. They play a major role in my kitchen, and I wouldn’t want to be without them but it took a decade to realize their potential. I buy them in bulk and keep them in the fridge or freezer.

Pepita seeds, or pumpkin seeds, are now a favorite. I love them roasted but also buy them raw. They’re great in dips, sauces, breads, and as snacks. They substitute well for more expensive nuts. I really  discovered their yumminess in Meso American cuisines—tasting was believing.

Hemp hearts are still on the fringe but are slowly making their way in. I enjoy their rich taste and am adding them to cookies and treats.

The Road to Integration

Integrating new ingredients is a long process, often stop-and-go. Expect to experiment, practice, and have patience. Plan for as many failures as successes. It isn’t easy or quick. You’ll need to learn new recipes and techniques. Sometimes, once they’re in, life will change, and they’ll be forgotten, only to return as favorites. Expect resistance from your family at first. Having a rich, diverse, and exciting culinary life isn’t easy, but it’s worth it to have many healthy and delicious ingredient choices at your fingertips.

Sidonie Maroon is the culinary educator for the Port Townsend Food Co-op.