Sourcing High Quality Foods on a Budget: Why and How

 

When eating for optimal health, it is important that we source high quality, sustainable, and ideally local, food. In addition, the way that we prepare these foods also impacts our nutrient absorption. Attention must be paid to both sourcing and preparation. But why? And how? And additionally, how can one do this, without breaking the bank?

See the answers to these questions, and more, below.

Quality:

When Choosing Organic Vs. Conventional (aka foods that are not organic) there are a variety of factors to consider.

Conventional plant foods are frequently sprayed with toxic chemicals, including synthetic fertilizers, fungicides, pesticides, herbicides, insecticides, which make the skin, dangerous to eat. In addition, the plant food itself is grown without proper nutrients, thus making the food far less nutrient dense than its organic counterpart.

Conventional Animal products are frequently malnourished (being fed a diet that is not natural to their species, for example cows that are fed corn instead of grass from a pasture), this makes their meat far less nutrient dense than their organic counterpart, which was given a proper diet full of vitamins and minerals. In addition, the poor diets (and horrific living conditions) make the animals sick, so industrial farms pump their “product” full of antibiotics to combat the inevitable disease, and additionally pump these animals with hormones to make them grow fast, and big. Keep in mind that everything the animal eats, you too will consume. So not only will you intake deficient nutrients, but hormones and antibiotics, which are harmful to your system.

Sustainability:

When Choosing to purchase from an Industrial/Conventional Farm (their products of which are what we most commonly find in supermarkets) vs. Local Farms there are four key considerations:

1.       Protecting our Environment for future generations: Industrial farms pollute waterways, waste water, heavily contribute to greenhouse gas production, and use carcinogenic synthetic agricultural inputs. Choosing to purchase from local, sustainable farms, does the opposite. They work to retain water, mitigate methane production, and use only naturally derived agricultural inputs as a method of pest management.

2.       Providing Economic profit/fair wages for farmers: Industrial Farm workers are living in poverty and suffering devastating health effects from the pesticides they are forced to use to produce the demanded product. The greatest beneficiaries to industrial farms are not the farmers, but “Multinational Agribusiness corporations, processed food product manufacturers, and ultimately big pharma, all benefit from the production of cheap, easy food.” (Nutritional Therapy Association {NTA} 2020)1. The beneficiaries are not interested in a good product, as local sustainable farmers are, they are only interested in big profits, and whatever it takes to achieve them.

3.       Supporting Social and Economic Welfare: With the vast majority of profit going to big companies, we are no longer supporting our communities. We are putting all our money in the hands of people and corporations that have no interest in our health. This causes us to no longer connect with our community, and the people who grow our food. We become more and more isolated and distanced from the source of our meals. In addition, this profit-focused model, is rapidly causing the removal of proper nutrients from our food. Supporting farmers who care about their community, their product, and the health of those around them, creates healthier, happier lives, and stronger communities.

4.       Supporting the Welfare of Animals and Livestock: The deeply inhumane treatment of animals and livestock is truly to difficult to even put into words. Suffice it to say, animals and livestock, grown on industrial farms, are trapped in cages, tortured, made sick, and ultimately slaughtered in horrific ways. You don’t have to be Vegan to care about animals and livestock. Choosing to instead consume animals and livestock that were raised in their natural environment, outside on a pasture, where they could roam and live a full life, until it is time for a truly humane end, is a huge difference from what industrial farms have to offer. The reality is that you can love animals, and still eat meat. You don’t have to choose one or the other, you simply have to choose to purchase meat from farms with only the highest of standards for animal welfare. Typically, these are local and sustainable farms.

Properly Preparing Foods for Optimal Nutrient Density:

There are a variety of foods that increase in nutrient density, when prepared in very specific ways. Below I address the two basic methods of soaking and sprouting.

Soaking:

Ideal For: Whole Grains, Pulses (aka dry beans and lentils), Nuts and Seeds

Benefits: Soaking Reduces the Phytate in these foods. Phytate is an anti-nutrient that inhibits the absorption and many minerals. Reducing the phytate through soaking, helps make minerals more bioavailable and may make the foods easier to digest.

Note: Soaking time will vary from one food to the next, a quick google search will answer most basic questions on sprouting.

Sprouting:

Ideal For: Whole Grains, Pulses, and Nuts

Benefits: This is simply another way to reduce phytate as well as lectins, in these foods.

How to Sprout, According to NTA (2020)2:

1. Soak the grains or pulses in cool water for 8 to 12 hours, using 3-parts water to 1-part grain or pulse. Pour them into a fine-mesh sieve, drain them and rinse them well.

2. Place them into a mason jar and cover with a sprouting lid or piece of muslin secured with a rubber band. Arrange the jar so it is tilted at a 45-degree angle inside a bowl or over a sink so any excess water can drip out. Two to three times a day, rinse the pulses or grains, dumping any water that collected in the bowl.

3. Within 2 to 5 days (depending on the grain or pulse), you will begin to see tiny little sprouts form. They are ready to use as soon as the tiny sprout barely emerges, allowing them to sprout for longer can lead to subpar culinary results, particularly in baking.

So How do I afford the best quality foods, on a budget?

First things first, I want to say that our diets are all about progress, not perfection. Even just a small change here or there can have a huge impact on your health, and our planet. With that said, I’ve listed below a few simple, and affordable ways, that you can begin making these changes to your diet in an effort to consume better-quality (in every sense of the word) foods.

·         Purchase dry beans and lentils instead of canned. Soak, Sprout, and cook them.

·         Join a CSA (Community Supported Agriculture) – This allows you to purchase seasonal, fresh fruits and vegetables, from a local farm, in advance of harvest. Typically CSA’s have competitive pricing, and it will have you eating seasonal, fresh foods, in a snap. Harvest Boxes are shipped out or available for pick up every week or few (depending on the CSA).

·         Shop for Organic Fruits and Vegetables based on the “Dirty Dozen,” a guide that can be found at EWG.org where they update annually the “dirtiest” conventional foods, based on pesticide and  chemical use. Do your best to always purchase the dirty dozen, as organic, and you can feel better about purchasing conventional fruits and veggies off the list. While they still won’t have the same amount of nutrients as their organic counterpart, you at least know you aren’t ingesting so many chemicals.

·         Eat less meat. I’m not saying you have to cut it out! But I am saying, that if you increase your load of veggies, health fats, and complex carbs in exchange for meat, you will save. Instead of an 8oz. steak, try eating 4oz and save the rest for another day. Maybe you’ll surprise yourself and it will work, maybe it won’t, but it’s sure worth a shot.

·         Shop your local farmer’s market. Surely this is where you will find the best local foods. Shop around for the best price and get to know the farmers/vendors.  

 

 

Wishing You good Great Health,

 

Lauren

 

References

1.       Nutritional Therapy Association. (2020). Culinary Wellness, Part 1 - Student Guide, p. 6 [PDF Document]. Retrieved From: https://nta.brightspace.com/d2l/le/content/10545/viewContent/115022/View

2.       Nutritional Therapy Association. (2020). Culinary Wellness, Part 1 - Student Guide, p. 126 [PDF Document]. Retrieved From: https://nta.brightspace.com/d2l/le/content/10545/viewContent/115022/View

3.       Environmental Working Group. (2020) Dirty Dozen. Retrieved from: https://www.ewg.org/foodnews/dirty-dozen.php