“Whole foods” is a contemporary term that was unnecessary in the days of our great-grandmothers.
Back then, before the advent of industrial food processing, all food was naturally whole.
Today we need to differentiate between whole and processed foods as a matter of survival.
Whole foods are grains, legumes, vegetables, leafy greens, lettuces, fruits, berries, mushrooms, nuts, seeds, seaweeds, fish, meat, poultry, eggs and full-fat milk.
They are in their most natural state, complete as is, just the way Mother Nature provides them.
They have not been artificially processed, stripped of nutrients or pumped full of additives.
Whole foods provide all the essential nutrients our body needs for the manifold tasks that keep us alive and thriving.
Whole foods provide us with complete nutrition.
The macro- and micronutrients are highly bioavailable – the body can much more easily digest, absorb and assimilate the nutrients naturally packaged in an apple or a carrot, than those that are extracted, isolated and formed into a capsule, tablet or powder.
Most commercially packaged food sold in today’s supermarkets have undergone an array of processes:
– Harmful solvents are used to extract oils
– Preservatives are added to prolong shelf life
– Chemical taste-enhancers, dyes and artificial flavors are added to make food more appealing
– Natural foods are refined until they become concentrated products such as white sugar, corn syrup, and white flour, which are devoid of real nutrients
– Dairy, white flour, soy milk and pasta are enriched with artificial vitamins to make up for the loss of nutrients in processing
– Animals are fed hormones and antibiotics that end up in meat, eggs and dairy products
The intention behind most of these processes is to create a product that is commercially viable, has a longer shelf life and is at first glance more convenient and more enticing so that the customer will come back to buy more.
Food corporations manipulate our food not with the health of the consumer in mind, but simply to ensure and enlarge their profits.
However food preservation itself is not a bad practice.
There are methods that do not affect the food adversely, and some are even beneficial.
The minimally processed foods that result can be considered whole foods.
Drying is one example.
Traditionally, people all over the world have dried foods, such as fruits, grains, legumes, mushrooms, seaweeds, herbs and teas, even fish and meat.
Another example is fermentation or culturing.
Many traditional ways of preparing and preserving food involve a lacto-fermentation process, as found in pickled vegetables, kimchi, sauerkraut, sourdough bread and fermented soy products such as miso, soy sauce, tempeh and natto.
Lactic-acid, the by-product of fermentation is a powerful preservative.
Fermentation actually improves the nutritional value of a food.
Fermented foods are live foods, providing enzymes and friendly bacteria – probiotics – that help the digestive system by enhancing the intestinal flora, thereby improving our immune system as well.
The same goes for cultured milk products.
Yogurt, kefir, sour milk, buttermilk, sour cream and cheese contain friendly bacteria that have already broken down lactose for us.
These milk products are much more agreeable than plain milk is to our digestive tracts.
While oils are not technically a whole food, those that are cold-pressed, unrefined and extracted without the use of chemicals or heat are in their most natural and desirable form for human consumption and are essential for good health.
Once you decide to choose whole foods, you can improve your selection even further; consider how your food was grown.
The best whole foods are organically grown.
A food is labeled organic when it has been grown in accordance with the standards set by an organic certification agency.
Generally, these standards restrict the use of chemical pesticides, insecticides, herbicides and fertilizers.
Organic foods cannot be genetically modified. Food animals are raised without the use of growth hormones and routine antibiotics – they are fed a healthful animal appropriate diet.
Scientific tests have compared organic foods to conventional foods in terms of nutritional content.
Results have been inconclusive.
My own conclusion is that there is no comparison between organic and conventional foods in terms of taste, texture and life force. The organic foods are far superior.
And the best organic whole foods are those that are grown locally – particularly in the case of fruits and vegetables.
Organic produce found in health food stores and supermarkets no longer comes from local family-run farms, as it did in the 1990s.
Organic food production has become big business, and produce often travels long distances to get to your store.
So your first choice could always be the local farmer’s market.
Produce sold at the farmer’s market is in season and is super-fresh – often picked that morning. Another benefit you derive from shopping at these markets is the opportunity to support nearby farms.
The best food source of all is your own garden or balcony.
Food that you grow yourself is a gem, bursting with flavor and vitality.
There is nothing as satisfying as eating salad greens, herbs or vegetables that you picked just minutes ago.
When I put seeds in the soil, I always hold them in my hand for a little while to appreciate and infuse them with my own energy.
Marika Blossfeldt
Author . Speaker . Coach
https://marikab.com/cleanses-etc/autumn-detox/
Red Cabbage with Carrots
A colorful medley of vegetables with a little spiciness from the fresh red hot pepper and garlic
Serving size: Serves 6
Cooking time: 20 minutes
Prepare time: 15 minutes
Cooking level: easy
Food Recipe Keywords: red cabbage, carrot, sauté, side dish
Food Recipe Cuisine: vegetarian, vegan, whole foods, clean foods
Food Recipe Ingredients:
1 medium onion, chopped
2 tablespoons olive oil
1 small red cabbage, cut into strips
3 carrots, cut into rounds
1 to 2 tablespoons apple cider vinegar
1 fresh small red hot pepper, cut into thin rings
2 cloves garlic, pressed
1 bunch scallions, chopped
salt
a few parsley leaves
Food Recipe Instructions:
1 In a large pan or pot, sauté the onion in the oil until golden.
2 Add the cabbage, carrots and a little water. Cover and simmer until the carrots and cabbage are soft, about 10 minutes
3 Add the vinegar, hot pepper, garlic and scallions. Add salt to taste and simmer for another 2 minutes.
Serve hot, garnished with parsley.
Note: Adding garlic at the last stages of cooking will give the dish a nice kick. If you prefer less intensity, add the garlic along with the cabbage and carrots.
ENJOY!
