Whole Foods for the Whole Body

Writing about edible plants and culinary herbs has been a source of pleasure for me since FEB 2012.  My very first blog entry included a photo of dried cayenne peppers from our home garden along with an article about culinary uses and health benefits of cayenne peppers, which contain capsaicin.  Ten years of blogging about flowers, butterflies and beetles, and lots of edible plants has been a challenge and a joy!  A variety of topics (along with my personal photos with each entry) kept this horticulturist occupied for a full decade.  

Today I’d like to share my thoughts on whole foods (a term which is often subject to interpretation…it is NOT the same as vegan.)

A whole food menu is often plant-based or plant-forward; however, meat, fish and eggs are also part of a whole food menu.  Whole foods have been minimally processed, or not processed at all.   

Some people may migrate to the frozen food section when in a rush to buy a meat or fish entrée, already prepared and swimming in a high sodium/high fat bath.  If you could purchase that frozen fish unseasoned and unprocessed (simply fish + water for freezing), it would be considered a whole food; if it is already battered and deep fried so you can reheat in your home oven, it no longer qualifies as a whole food.

Garden produce you grow at home is an example of whole food.  (I’ve included a few photos of garden produce—whole foods—from our 2021 veggie garden.)  The foods you grow may also be considered “organic” or not— depending on the methods, soil, fertilizers and insect deterrents you might utilize.  

If you choose to grow veggies, fruits, berries, legumes, beans, seeds or nuts, these are all examples of whole foods.  If you’re striving for a plant-forward menu, about 50% of your plate should include these items.  You may add spices or herbs as you wish, but you are beginning the process with a whole food.

Springtime crops (coming soon!) like spinach, lettuce, chard, radishes and green onions can be included in soups or salads. If you make a soup or salad using whole foods, you are incorporating  nutrients from each individual ingredient you choose.  I’m quite certain when you’re making a pot of soup for you and your family, you don’t add the plethora of preservatives you would find in a commercially processed can of soup.  

Keep food simple, keep it whole!

Finally, when making selections at your grocery store, consider purchasing extra virgin olive oil which is PRESSED rather than PROCESSED.  It is as close to its natural state as possible and is incredibly versatile for sautéeing and making marinades for all of your whole food selections.  Make choices that are WHOLE FOODS when possible… your WHOLE BODY will thank you for it! 

M. Lynn Schmid, Master Gardener
A.A.S. Landscape/Horticulture/Arboriculture