| Health |
One thing I enjoy learning about is nutrition. Podcasts I listen to and articles and books I read often revolve around the topic. Over the years I’ve found there are many different perspectives and opinions on optimal nutrition, but there seems to be one commonality between all the different diet philosophies out there. That commonality is that the more people can avoid ultra-processed food the better.
Processed, packaged food is convenient, but it comes with a cost to our health. It’s usually made up of ingredients that have negative impacts, from too much added sugar and salt and refined oils to artificial flavors, dyes, and preservatives. It also typically lacks all the health boosting vitamins, minerals, antioxidants, and fiber that come from whole, fresh foods.
The easiest way to decrease ultra-processed food is to simply eat whole foods like vegetables, fruits, nuts, seeds, and beans. Another tip is to make your food from scratch. When you make foods from scratch, you have control over the ingredients that go into your recipe. Lately I’ve been experimenting with swapping prepackaged foods with homemade alternatives. The following are a some ideas I’ve tried and enjoyed.
- Chips: Chips have a satisfying crunch and are great for dipping into guacamole, hummus, and salsa. Homemade veggie chips are a healthier swap that can offer that same satisfying crunch. As I’ve experimented with making my own chips, I’ve found the proper tool to slice is important. A mandoline will save you time and frustration (a protective glove for your hand is recommended). Also, it takes time and practice to get them just right. I’ve had a lot of soggy chips and a lot of burnt chips. For me, the trial and error has been worth it. The following link has a variety of different ideas to try… https://www.fillmyrecipebook.com/10-homemade-healthy-chip-recipes
- Tortillas: There are many delicious recipes out there that come wrapped in a tortilla. Recently I’ve started making homemade corn tortillas. Making tortillas from scratch does call for a tortilla press, along with parchment paper squares to keep the dough from sticking to the press. You’ll also need a pan, such as a properly seasoned cast iron pan, to keep them from sticking while they cook. But, if you’re up for the investment and a little extra time to prepare them, fresh corn tortillas are a treat. Here is an easy three ingredient recipe… https://www.gimmesomeoven.com/homemade-corn-tortillas
- Granola: Store bought cereal and granola typically comes with too much added sugar and other not so good for you ingredients. An easy swap is making your own granola. Following is one of my favorite granola recipes… https://camillestyles.com/food/chai-spice-buckwheat-granola
- Hummus: Hummus is a healthy snack, but when I read the ingredients of many prepackaged hummus brands, I find preservatives and other ingredients I’m trying to avoid. Homemade hummus is pretty easy to make and tastes great. Here’s a recipe I like to make… https://cookieandkate.com/best-hummus-recipe
- Salad Dressing: Making your own salad dressing also gives you control over what goes into it. You can avoid unnecessary sugar, salt, and refined oils and still have a tasty topping for your greens. The following is a very healthy vinaigrette… https://www.drfuhrman.com/recipes/1522/almond-balsamic-vinaigrette
Pay attention to the processed foods you habitually eat and think about any you would be willing to replace. I’ll be the first to admit it’s not as easy as just buying something ready to go in a box, bag, or can, but the more I have switched pre-packaged, processed foods out, the better I have felt, which helps make the extra time and prep worth it.