Easy and Simple; Nutrient-rich meals

by donR  Revised April 16, 2018

During our first class 5 years ago, Lisa Samuel ND, one of our instructors  suggested we add foods to our meals that look like they just fell from a tree, picked from a bush or just pulled out of the ground. She called them “Real Foods.” Since that day I have heard them also referred to as “whole foods,” “natural,” “unprocessed,” “unmodified.” and “non GMO'”.

It is also common to see the words “Eat The Rainbow!” which implies that meals include a variety of colorful vegetables in its natural state (as opposed to dyed) or irradiated to kill any harmful bacteria. 

Then, of course, you have the option of choosing “organic,” which assures the buyer that the food was grown without the use of harmful sprays to kill bugs, weeds, set the blossoms and prevent wilt, and fungus.

To complicate the matter of choosing which foods to serve, you need to consider what types of nutrients are present in which variety of plants.   Here we can help you decide which plants are “nutrient-rich” yet low in calories while others are high n calories with low are some examples:

1. 

   Grow your own leafy green vegetables in a 4′ X 4′ raised garden bed.

   Keep some leafy greens (low in calories yet high in anti-oxidents, vitamins and minerals) like kale and Romaine Lettuce in  your fridge.  Swiss Chard, which comes in a rainbow of  colors is a popular choice for salads…. Just rinse, chop and add a simple  dressing for salad or keep leaves whole and wrap one around some meat or veggies to make a roll-up.Throw in a handful of seeds and nuts for a good source of unsaturated fats & micro nutrients,  Keep leaves whole until ready to use in order to prevent bacteria from 

Blackberries are one of the richest sources of anti-oxidants.

2. Deep colored berries like blueberries, black berries and raspberries are full of healthy micro-nutrients that fight inflammation and attack cancer-type cells in your body. The berries can be rinsed and eaten by the handful. Better yet, enjoy a bowl of cooked steel-cut oats with a few berries thrown in. For dessert or snack, warm up the Quesadilla maker and 2 tortillas. Place a tortilla on the press, put a couple of berries in each section, cover with 2nd tortilla, and close lid to cook. Sprinkle with sugar and cinnamon. 

Having fruit and vegetables readily available for snacks is healthy and saves money.

3. A variety of colorful root  vegetables like sweet potatoes, carrots, beets and onions are cut in large chunks of equal size. Coat with a small amount of olive, sesame or peanut oil. Sprinkle with a little seasoning, place in a shallow baking sheet and cook (roast) until tender; about one hour. Root veggies and onions are a good source of vitamins and minerals while olive and nut oils are rich in good fatty acids when eaten in moderationl. 

Pre-schoolers made stuffed baked apples

4. kids can cut a hole to remove the apple core and fill  it with instant oats and brown sugar. Place apples on a shallow baking pan, add a cup of water to keep apples moist. Bake for about an hour to so. .Apples are rich in fiber while whole rolled oats are a natural grain.

Stuffed peppers are easily cooked in your slow cooker

We usually have extra cooked brown rice, salsa, cooked beans, mushrooms, and garlic on hand. A simple meal is made from whole bell peppers. Cut the top off the peppers and fill each cavity with a mixture of moist rice together with the other ingredients. Place a half cup of water in a large slow cooker. Squeeze up to 6 peppers in the slow cooker (1 layer) Cook on high for 2-3 hours until softened

When the above ingredients are added to meals you are offering food that are high in nutrient value and low in calories.  Next week we will include recipes for these ingredients. They can be cooked quickly and in large batches for homeless shelters and camps. stay tuned’

For more about using whole foods in your healthy meal plan read “The End Of Dieting” by Joel Fuhrman MD These foods are from his G-BOMB  list.