How do I know my food is nutrient rich?
Why it is Important to Source Quality, Local, Sustainable Food
When we eat food, we want it to be nutrient-dense or have the most nutrients per bite. The best way to ensure our food as nutrient dense as possible is to source these foods. Since every action impacts our environment, being mindful and sourcing local and sustainable food helps lower our negative impact on our world.
Let's imagine our local farmer. Maybe they live just outside your town, or an hour or two away, perhaps they are parents, have young children, or take care of their parents. They work diligently to grow food and raise animals, most healthily and humanely. When we purchase food from our local farmers, they get every cent. They invest it back into the farm, into their families, and into your community! We also lower our emissions because the food is coming from so much closer.
How to Source This Food
Sourcing this food could be difficult, depending on where you live and is dependent on your budget. Let's discuss some options:
The first step is to switch to whole foods. This can make a significant impact on your health! Shopping on the perimeter of your grocery store is a great way to grab fruits, vegetables, and meat. Switching to healthier fats can have an incredible impact on health and can fit into the budget. Next time you need to purchase oils, grab olive oil, avocado oil, or ghee instead of canola or vegetable oil. If you have an Aldi near you, I have found their organic produce fresh and delicious, and it doesn't break the budget!
Already eating whole foods? If possible, shop at a store such as Whole Foods, Natural Grocers, or Costco to pick up organic produce and grass-fed, free-range meats. If you don't have a grocery store near you that offers grass-fed, free-range meats, look into ordering from an online service such as Thrive Market or Butcher Box provides a way to get healthier cuts of meat delivered straight to your door.
Another option is to find your local farmers. Many will come to towns that host farmer's markets and bring their products. This is a great way to visit with your local farmers and see what they offer!
On a tight budget? If you are on a tight budget and have a farmer close to you, call them! Farmers will sometimes offer products in exchange for volunteer hours. They also have discount programs or could barter for a service you offer. If you receive SNAP benefits, you may be able to stretch it farther than you know (Jilcott Pitts, et al., 2015). Some farmers and farmer’s markets can double the amount of your purchase to help your stretch your benefits far. Aldi is also an option if you have one near you.
How to Properly Prepare Foods for Optimal Nutrient Density
Now that we know the why and how to source quality, local, and sustainable food, it's important to know how to prepare this food so we can get the most nutrients from it!
Vegetables and Fruits: wash all vegetables and peel anything that isn’t organic (Nutritional Therapy Association [NTA], 2020). You can consume these raw or cooked.
Pulses: These are legumes, such as lentils and beans. The best way to prepare these is to soak them in warm water for up to 12 hours, and then rinse. This allows the legumes cook faster, as well as making them easier to digest!
Grains: These are also better to consume after soaking, sprouting, or slow rising (like sourdough).
Nuts: These are best consumed roasted, soaked, or sprouted.
What Do I Use to Cook the Food?
Cast iron is a great way to cook on the stove top or bake in the oven, but it can be intimidating! Enamel coated cast iron is an awesome alternative but can get pricy. Enamel coated cast iron is my favorite thing to cook in because they are easy to clean! Because of their price, I ask for pieces at holidays or gift cards to offset the costs. I’ve also seen the Le Creuset brand at stores like HomeGoods, Ross, and TJ Maxx and they are heavily discounted.
Using glass Pyrex dishes in the oven are a great way to safely bake. Have baking sheets and you aren’t sure what type of metal they are? Pick up a box of unbleached parchment paper baking sheets. This paper helps keep food from sticking, as well as put a barrier in between the baking sheet and your food. This is also a great replacement for foil.
