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One Simple Principle for Eating Healthfully
Posted by wardehby Wardeh Harmon
Most people would agree — eating healthfully is a good idea. They perhaps would even say that they want to do it themselves. But what does this mean? And how does one do it? In my family’s experience, we’ve run into some pretty complex healthy eating plans. It is hard to implement plans are that are complicated, and more importantly, it is hard to stick with them for long time.
I’ve tried to memorize lengthy lists of “bad” ingredients and attempted to avoid offering these ingredients for my family’s consumption. Let me tell you, I never could remember what all those ingredients were and what they did wrong in the human body. Talk about overwhelming! So instead of trying to keep up with all the latest scientific studies, we’ve gone back to the basics. We ask ourselves a simple question when considering any given food: “What is the natural, God-given state of this food?” We assume that eating a food the way God made it is the healthiest way to consume it, so we aim to eat all our foods in this state.
This question guides all our food choices. I heartily encourage you to stop overwhelming yourself with complicated rules and start making healthful food choices for you and your family by using one common-sense, simple question.
What is the natural state of food?
This really depends on what the particular food choice is, but generally, foods in their natural state are minimally processed. They are basically in the same state God made them. Often, people call these foods “whole foods” because they are in their whole state. Conversely, many commercial food products have ingredients that are stripped of much of their nutrition or processed in such a way that nutritive value is destroyed, so they would not be considered whole foods or natural foods.
Consider grain products. To eat them in their natural state, consume whole wheat grain products instead of those that come from processed wheat flour, such as white flour or bleached flour. Cook with nutty, flavorful brown rice varieties instead of white rice. Choose old-fashioned rolled oats or oat groats instead of quick oats. Experiment with whole grains such as quinoa, millet, kamut, and spelt. The internet is full of delicious recipes and information.
But grains are not the only food item that is more nutritious in its natural state. Fresh fruits and vegetables are closer to their natural state than frozen, while frozen fruits and vegetables are more natural than canned. Dry beans are more healthful than canned. Oils that are mechanically- or expeller-pressed (like extra virgin olive oil) are closer to a natural state than those which have been extracted through high temperatures and/or chemicals, such as partially hydrogenated or hydrogenated oils (also called trans fats). Seeds, nuts and dried fruits don’t need added sugars or spices; they are delicious just the way God made them. Look for unsulphured, unsweetened, or naturally sweetened dried fruits and raw or dry-roasted, unseasoned nuts and seeds. Nut butters, like peanut butter or almond butter, are amazingly delicious when the only basic ingredients are dry roasted nuts and sea salt. And finally, natural sugars — like raw honey, raw agave, brown rice syrup, maple syrup, and raw sugar — are closer to nature than their highly processed counterpart of white sugar. Even so, sweeteners should be consumed in moderation.
Additionally, all the food categories I’ve mentioned — grains, fruits and vegetables, seeds, nuts and dried fruits, and sweeteners — are closer to their natural state when they have been grown organically, which means they are produced through farming that focuses on soil health and does not rely on chemical pesticides or herbicides. One can purchase whole foods, or one can purchase organic whole foods.
Animal foods, such as meats, cheeses and milks, are most close to God’s design when the animals are raised with plenty of pasture for roaming and grazing, and when they aren’t given hormones or antibiotics that are usually only necessary because of cramped and unhealthy living quarters. Wild caught fish are more natural and therefore, more healthy, than farm-raised fish. You will often see labels such as “wild caught”, “organic”, “free-range,” and “grass-fed” on the more natural choices of animal foods.
When you approach a certain food choice, ask yourself, “Is this food close to its natural state?” and then you’ll be able to judge whether or not it is the healthiest choice for you or your family. It may not be possible for you to change everything you eat all at the same time, but I encourage you to make small changes, such as eating more whole grains. Then you might add more fresh fruits and vegetables. Next, you might buy wild salmon instead of farmed salmon. Even small changes are meaningful strides toward better health.
Following are a few of my family’s favorite recipes — delicious pancakes using whole wheat pastry flour; a nutritious, satisfying cold cereal called Muesli; and finally, a homemade Sloppy Joe’s recipe that doesn’t rely on processed seasonings. If you have any questions or comments, feel free to email me at wardeh@t2chk.org.
Carob-Coconut Pancakes
- 2-2/3 cups whole wheat pastry flour
- 2-2/3 cups oat flour (process rolled oats in blender until fine)
- 1 tablespoon aluminum-free baking powder
- 1/2 teaspoon sea salt (optional)
- 1/2 cup raw carob powder
- 1/2 cup unsweetened shredded coconut
- 4 to 5 cups filtered water
- olive oil spray
Combine all dry ingredients in medium sized mixing bowl. Add 4 cups of water. Mix until ingredients are incorporated. Add more water since the grains slowly absorb water while they sit in the bowl.
Heat a well-seasoned cast-iron skillet over medium heat. Lightly grease the skillet with the olive oil spray. Pour 1/4 cupfulls of the batter onto the skillet. Turn when tops are covered with bubbles and edges look cooked. Turn only once.
Serve with desired garnishes, such as: butter or non-hydrogenated margarine (like Earth Balance), pure maple syrup, raw honey, raw agave syrup, and/or fruit-sweetened jam.
Muesli
serves 6
- 4 cups thick rolled oats
- 1/2 cup raw wheat germ
- 2 cups apple juice
- 2 1/2 cups filtered water
- 2 teaspoons ground cinnamon
- 1 teaspoon ground ginger (optional)
- 1/3 teaspoon ground nutmeg
- 1/2 cup raisins
- 1/2 cup chopped walnuts or almonds
- 1/2 cup unsweetened shredded coconut
- your choice of garnishes: shredded apple, sliced banana, raw agave syrup or raw honey, raw nut milk
Combine all ingredients, except garnishes, in medium size bowl. Cover with plastic wrap and refrigerate overnight. In the morning, stir in the shredded apple (if using). Spoon the cereal into bowls, drizzle with agave syrup or raw honey, and pour in a little milk. Serve. Refrigerate leftovers.
Sloppy Joe’s in a Bowl
- 2 pounds grass-fed ground beef
- 1 onion, chopped
- 1 bell pepper, diced
- 3/4 cup filtered water
- 1 8-ounce can tomato paste
- 2 teaspoons sea salt
- 1/4 teaspoon black pepper
- 1 teaspoon onion powder
- 3 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice or 1/4 teaspoon Vitamin C powder
- 3 tablespoons raw agave syrup or raw honey
- 4 cups cooked brown basmati or jasmine rice, warm
- garnishes: sliced olives, diced onions, diced tomatoes, diced avocado, grated cheese
In a 5 or 6 quart stock pot over medium heat, brown beef. Drain excess grease. Add onions and bell peppers until soft. In a 4-cup measuring cup, whisk together: water, tomato paste, sea salt, pepper, onion powder, olive oil, lemon juice (or Vitamin C powder) and agave (or honey). Add sauce mixture to meat. Stir well. Cover and let simmer for 20 minutes. Serve over warm brown rice with desired garnishes.
© Copyright 2006 by Wardeh Harmon. Used with permission from the author.
