WHOLEFOODS

What are Whole Foods:

Whole foods are foods which are unprocessed and unrefined, or processed and refined as little as possible before being consumed.

They are foods which contain no harmful additives which are present in processed foods.

Foods which are considered to be whole foods do not contain added ingredients and are as close to their natural form as possible.

The FDA defines whole grains as cereal grains containing the bran, endosperm and germ of the original grain, food guidelines recommend the consumption of at least three servings of whole grains each day, as there is evidence that they may cut risk of cancer and heart disease.

Examples of Whole Food Groups:

  • Unpolished Whole Grains
  • Fresh Fruits and Vegetables
  • Legumes
  • Nuts and Seeds
  • Unprocessed Meat, Fish, Poultry and Eggs
  • Non-Homogenized Milk

Whole Grains:

Replacing refined grains with whole grains is one of the best ways to improve your health.

Whole grains are nutrient dense and contain: Calcium, Magnesium, Iron, Fibre, Essential Fatty Acids, Lecithin, Vitamin E, B-Complex and Complex Carbohydrates.

The Major Food Grains:

  • Corn-Maize: derived from the corn plant. (Polenta is ground corn)
  • Oats
  • Rice
  • Wheat
  • Spelt: Grass derived grain, hypoallergenic grain very low in gluten, unripe spelt grain contains no gluten
  • Durum Wheat: Durum wheat is a tetraploid wheat and contains gluten. Forms of durum wheat include; couscous, bulghur, semolina, ground flour and as used to make pasta, breads, pizza bases and thickening agents

The Minor Food Grains:

  • Amaranth: Actually not a grain but an annual herb, grown as a vegetable for its leaves and a grain for its seeds. It is gluten free
  • Barley: A versatile grain which contains gluten. Forms of barley include; hulled barley, pearl barley and barley flakes
  • Buckwheat: A fruit seed and contains no gluten
  • Millet: Corn like millet plant and contains no gluten
  • Quinoa: A fruit seed, and is gluten free
  • Rye:Wheat family and contains gluten
  • Sorghum:Grass family, similar to corn and gluten free
  • Kamut:Relative of durum wheat and contains gluten

Legumes:

Legumes are a class of vegetables which include beans, peas and lentils. They are low in fat, contain no cholesterol and are a good source of protein. They are high in soluble fibre, iron, zinc, B vitamins and magnesium.

Compared to grains legumes supply the same number of calories but usually two to four times as much protein and are demonstrating many health benefits.

Diets rich in legumes are being used to lower cholesterol, improve diabetics blood sugar control, and reduce the risk of many cancers.

Main Types of Legumes:

  • Soybeans: Products derived from soyabeans include; miso, tamari, tempeh, and tofu
  • Aduki Beans
  • Alfalfa: Member of the pea family
  • Carob
  • ChickpeasBlack BeansHaricot Beans
  • Kidney BeansMung BeansLima Beans
  • Pinto BeansString BeansLentilsPeas

Canned beans are certainly an option as they are quick and convenient to use. The nutrient value of canned beans is similar to that of dried beans and they retain their fibre and antioxidants in the canning process.

When purchasing canned beans look for products that have no extra salt, sugar or additives, and always wash the beans in cold water after removing from the tin.

Fruit and Vegetables:

Vegetables and fruits should be the main focus of any health promoting diet as they provide the broadest range of nutrients of any food class. They are rich sources of vitamins, minerals, phytochemicals, antioxidants, fibre, carbohydrates and protein.

See table for specific nutritional values.

Remember herbs and spices such as coriander, basil, parsley, thyme, oregano, cinnamon, chilli, tumeric and ginger are all nutrient dense and have immense medicinal value.

Nuts and Seeds:

Nuts and Seeds, especially those providing the monounsaturated and medium chain fatty acids Omega 3 and 6, contain beneficial oils. They also provide vitamin E, protein and minerals.

Regular consumption of nuts has been shown to improve blood sugar regulation and help lower diabetes, obesity, heart disease and cancer. Be sure to buy fresh raw nuts and seeds avoiding those already salted and coated in oil and sugar.

Nuts and seeds once opened should be eaten within a couple of weeks and should be stored in an airtight container in the fridge.

Common Nuts and Seeds

  • Almonds: Have been proved to be useful in cholesterol lowering, try almond butter and roasted almonds.
  • Brazil Nuts: High in Selenium and good for the heart.
  • Cashew Nuts: Lower in fat and higher in protein and carbohydrates than any other nut.
  • Chestnuts: Low fat nut but contains less essential oils than other nuts.
  • Coconuts: High in lauric acid which is antiviral, antibacterial and antiprotozoal. Coconut oil also protects against heart disease and promotes weight loss(by decreasing fat stores and producing less fat cells and increasing metabolism).
  • When choosing coconut milk buy full fat and a brand that contains no additives, once opened remove from the tin and store in the fridge for 2-3 days.
  • Coconut oil of high quality is odourless and tasteless, a white semisolid in cool weather and creamy-coloured in hot weather. Choose only food grade oil and avoid any product that has been hydrogenated, use within one month of opening.
  • Be careful when buying shredded coconut as many products are sweetened with sugar and preserved with propylene glycol(a chemical used in antifreeze).Always read the label carefully, alternatively buy whole coconuts and shred them using a food processor. Store in an airtight container in fridge for up to one month.
  • Hazelnuts: High in essential fatty acids, arginine and copper.
  • Linseeds/Flaxseeds: Excellent source of Omega 3, Phytoestrogen known as lignans, dietary fibre, magnesium, potassium and manganese.

Whole linseeds or ground linseeds should always be stored in the fridge.

Linseed oil should be cold pressed and purchased in opaque bottles that have been refrigerated. It should have a sweet, nutty flavour. You should never cook with linseed oil.

  • Macadamia Nuts: High in fatty acids and arginine.
  • Olives: Technically a fruit but included in this section because they are a rich source of healthy oil. High in omega 9, tocopherols (Vitamin E) and flavonoids.

Olives and their oils have many health benefits, including heart health, blood sugar control and also can be used for its anti inflammatory effects in asthma, arthritis and cancer.

Once opened olives should be stored in the fridge.

Recommended is to buy organic, cold-pressed, extra-virgin olive oil that is sold in sealed small dark glass bottles.

  • Peanuts: Actually a legume, peanuts are a cousin of the Pea. High in EFA’s, biotin, Vitamin E, folic acid, Protein and resveratrol, B1 and B3 and magnesium, manganese and phosperous.
  • Pecans: High in EFA’s, B1, B6, B5, Vitamin E, copper and molybdenum and contain iron, zinc, magnesium, potassium, selenium and calcium.
  • Pine Nuts: Contain more protein than any other nut or seed. High in B1 and iron. Excellent source of B3, manganese, copper, magnesium, molybdenum, and zinc and a good source of B2, potassium and vitamin E.
  • Pistachio Nuts:High in protein, EFA’s and fibre and an excellent source of B vitamins, copper, molybdenum, manganese, zinc, calcium and magnesium. They have the highest amounts of potassium of all the nuts.
  • Pumpkin Seeds: Pumpkin seeds are used to treat prostate conditions as they contain high levels of EFA’s, zinc and phytosterols. Store pumpkin seeds in the fridge. You can dry your own pumpkin seeds by removing from pumpkin and spreading them on a try and leave exposed to air for a few days. They can also be roasted in the oven.
  • Sesame Seeds: High in protein, lignans, fibre, B1, B2, copper, magnesium, iron, zinc and calcium.
  • Sesame seeds have the ability to relieve constipation and to remove worms. They aid digestion, support the liver and nervous systems and stimulate blood circulation. It also promotes lactation and can be used as massage oil to aid in chronic skin diseases and burns.
  • Sesame seed butter is known as Tahini.
  • Sunflower Seeds: Same nutritional benefits as nuts. Oils should be cold pressed and stored in the fridge once opened.
  • Walnuts: Very nutrient dense and considered food for the brain.

Nuts and seeds are extremely perishable and can go rancid easily. Always buy fresh products well within their sell buy dates and ensure the bags are well sealed. Once opened always store in the fridge for only short periods of time.

Unprocessed Meat, Fish, Poultry and Eggs:

Fish has very high levels of omega 3 which has shown tremendous protection against heart disease and cancer.Choose smaller species of fatty fish such as salmon, mackerel, herring and sardines. Meat also has beneficial nutrients such as iron, protein, magnesium, zinc and B vitamins, however red meat consumption should be limited and substituted with good quality alternatives such as chicken and turkey. Eggs provide an excellent source of protein and are easily digested.

Red Fruits and Vegetables

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Orange and Yellow fruits and vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables and Fruit

Green vegetables contain chlorophyll, fibre, lutein, zeaxanthin, calcium, folic acid, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables

Contain nutrients which include lutein, zeaxanthin, resveretrol, vitamin C, fibre, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumour growth, act as an anti carcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Chart of Coloured Vegetables and Fruit

Green
Artichokes
Arugula
Asparagus
Avocados
Broccoflower
Broccoli
Broccoli rabe
Brussels sprouts
Celery
Chayote squash
Chinese cabbage
Cucumbers
Endive
Green apples
Green beans
Green cabbage
Green grapes
Green onion
Green pears
Green peppers
Honeydew
Kiwifruit
Leafy greens
Leeks
Lettuce
Limes
Okra
Peas
Snop Peas
Spinach
Sugar snap peas
Watercress
Zucchini / White
Bananas
Brown pears
Cauliflower
Dates
Garlic
Ginger
Jerusalem artichoke
Jicama
Kohlrabi
Mushrooms
Onions
Parsnips
Potatoes
Shallots
Turnips
White Corn
White nectarines
White peaches / Red
Beets
Blood oranges
Cherries
Cranberries
Guava
Papaya
Pink grapefruit
Pink/Red grapefruit
Pomegranates
Radicchio
Radishes
Raspberries
Red apples
Red bell peppers
Red chilli peppers
Red grapes
Red onions
Red pears
Red peppers
Red potatoes
Rhubarb
Strawberries
Tomatoes
Watermelon / Yellow/Orange
Apricots
Butternut squash
Cantaloupe
CapeGooseberries
Carrots
Golden kiwifruit
Grapefruit
Lemon
Mangoes
Nectarines
Oranges
Papayas
Peaches
Persimmons
Pineapples
Pumpkin
Rutabagas
Sweet corn
Sweet potatoes
Tangerines
Yellow apples
Yellow beets
Yellow figs
Yellow pears
Yellow peppers
Yellow potatoes
Yellow summer squash
Yellow tomatoes
Yellow watermelon
Yellow winter squash / Blue/Purple
Black currants
Black salsify
Blackberries
Blueberries
Dried plums
Eggplant
Elderberries
Grapes
Plums
Pomegranates
Prunes
Purple Belgian endive
Purple Potatoes
Purple asparagus
Purple cabbage
Purple carrots
Purple figs
Purple grapes
Purple peppers
Raisins

WHOLEFOOD MENU IDEAS

Breakfast Ideas:

Smoothies are always a hit, especially for those of us that either have no time for breakfast or really don’t like to sit and eat first thing in the morning. You can make it up, put it into a drinking cup and take it with you.

You can throw anything into a smoothie such as: Natural Yogurt, Frozen Berries, Cinnamon, Ground Flaxseeds, Banana, Apples, Carrots, Beetroot, Seasonal Fruits. Natural Fruit Juices.

Porridgeis very versatile and is a great start to any day. It can be made without milk using 3 parts water to 1 part oat flakes. Also try experimenting with different toppings such as: Frozen Berries, Cinnamon, Honey, Natural Yogurt, Grated Apple, Banana, Ground Flaxseeds, Nuts and Seeds, Dried Fruits.

Quinoa flakes can also be used to make porridge and are a great gluten free option.

Eggs are a fantastic source of protein and can certainly be eaten every day. Eggs can be boiled, poached, scrambled or made into pancakes or Omelettes. Combine with Brown Bread, Rye Bread and Wholemeal Pitas.

Muesli and Granola also offer a convenient healthy breakfast alternative. These can either be bought from your local health shop or made at home, the latter being the cheaper option and you can also control the amount of sugar that they contain.

Try adding Natural Yogurt, Soy Yogurt, Nuts and Seeds, Flaxseeds, Fruit, Cinnamon and Honey to spice them up!!

Snack Ideas:

Snacking is very important and we should eat something small between our breakfast and lunch and again in the afternoon. Rule of thumb is every 2-3 hours to ensure blood sugar control. However the quality of the snack is very important and reaching for a chocolate bar and a fizzy drink will only ensure your body enters into a blood sugar roller coaster where tiredness and moodiness will be the result.

Fruit is always a great and handy option, however remember to always eat a handful of nuts and seeds or a natural yogurt together with the fruit to slow down the release of fruit sugar into the blood stream. Try low GI fruits such as: Apples, Pears and Cherries.

Nuts and Seeds can be toasted at home and carried in small plastic containers in your bad. Try roasting them with different seasoning to add variety such as: Ginger and Chilli, Honey, Sea Salt and Black Pepper and if your been really indulgent Dark Chocolate!

Raw Vegetable Sticks are always a healthy option, try Celery, Peppers, Cucumber, Peppers, Cherry Tomatoes, Red Onion and Baby Gem Lettuce Leaves.

Dips and Butters: Make or buy some dips to accompany the veggies such as: Humous, Guacamole, Sun-Dried Tomato and Cottage Cheese, Mung Bean Paste, Smoked Salmon Paste.

Remember to add Herbs, Garlic and Spices to your dips for their goodness. Many different butters are available in your Health Store such as: Almond, Hazelnut, and Peanut butter.

Oatcakes, Corn Cakes and Rice Cakes are also great with those dips or butters! Healthy fruit and nut bars are an alternative when you are on the go.

Lunch Ideas:

Soups are a fantastic option for lunch. Homemade soups especially are a great source of nutrients. You can add anything you want, they can be made well in advance and freeze perfectly. Some soup ideas: Vegetable, Mushroom, Tomato and Pepper, Carrot Coriander Coconut and Ginger, Minestrone, Potato and Leek. Three Bean and Vegetable.

Salads can be made with virtually any ingredients, be imaginative! They are a light, wholesome and tasty alternative for lunch. Many salads can be made a day in advance such as: Couscous and Roasted Vegetable.

Chicken, Vegetable and Noodle.

Celery, Apple, Pecan Nuts, Grapes and Yogurt.

Baby Spinach, Avocado, Parmesan, Sun-Dried Tomatoes and Apple.

Coleslaw.

Salad Nicoise with Tuna and Green Beans.

Salmon, Smoked Mackerel and Bean.

Carrot, Orange, Courgette, Nuts and Seeds.

Tomato Mozzarella and Pesto.

Quiche and Frittatas can also be prepared the night before. Be adventurous by adding Fish, Roasted Vegetables, Goats Cheese, Chicken, Spinach, Leek, Herbs, Red Onion and Broccoli.