9 minute read
We Are What We Eat
Written by Britnai Shipe Photography by Amy Kate Anderson Styling by Lisa Malott
How food influences us and recipes to fuel your body for optimal health
For the last five years, I have been on a medical journey toward healing. At first, I was unsure of the cause of the debilitating symptoms, so I immersed myself fully in the nutrition world in an attempt to try and heal my body from the inside out. With undiagnosed illness comes a trial-and-error period. I dove into health and wellness – in a nutritional aspect – to fine tune what worked for my body. I tried vegetarianism, veganism, a pescatarian diet, cutting out sugar, dairy, and any other foods that didn’t make me feel 100%. I challenge you to do the same. Spend time listening to your body and its emotional connection with food to understand what makes you feel your best.
“We are what we eat,” is a common phrase we have all heard throughout our lifetime, but we may often fail to grasp the truth behind it. We function based on what we put inside our body, and food often influences us in ways that we may not even realize. For starters, the food you eat affects your body physically by providing an increase or decrease in the amount of energy available. Studies have shown a connection between an increase in sugar consumption with reduced brain performance, specifically in parts of the brain that deal with memory. Furthermore, increased sugar consumption can lead to chronic and detrimental diseases like cancer, kidney disease, high blood pressure, heart disease, and diabetes.
AUTUMN GRAIN BOWL 30 minutes | Serves 4
1 c brussels sprouts, stems removed and cut in half 1 tbsp maple syrup 1 chipotle pepper 1 tsp adobo sauce from can of chipotles 1 small sweet potato, peeled and sliced in rounds ¼ tsp salt ¼ tsp pepper 2 tbsp coconut oil 1 tbsp grass-fed butter ½ c chickpeas 1 tbsp avocado or olive oil ½ tsp paprika ¼ tsp garlic powder 1 c cooked quinoa 1 c cooked pearled couscous 1 c kale, chopped 2 tsp toasted sesame oil 1 roasted red pepper, sliced 2 tbsp feta cheese
Chipotle Crema: 3 tbsp Greek yogurt 1/3 c coconut milk 1 tbsp adobo sauce from can of chipotles Juice of ½ lime Zest of ½ lime ¼ tsp salt Preheat oven to 425 degrees. Line two baking sheets with parchment paper. Toss the Brussels sprouts with maple syrup, chipotle, and adobo. Spread on the sheet. Toss the sweet potatoes with coconut oil, butter, salt, and pepper. Spread on the sheet. Toss the chickpeas with the olive oil, paprika, garlic powder, salt, and pepper. Spread on the sheet. Roast everything for 20 to 25 minutes.
To make the grain bowls, combine couscous and quinoa in the bottom of the bowl. Massage the kale with the sesame oil and let it sit for five minutes, then toss with the grains. Add the Brussels sprouts, sweet potato rounds, and roasted red pepper. Top with chickpeas and feta. Drizzle with chipotle crema to finish.
The primary function of the body’s system is to carry out specific functions for everyday living. Think of the body like a car. In order to run, a car needs fuel, oil, starter fluid, and so on. When the “Check Engine” light illuminates, you immediately start to ask questions like: “Am I fueling my car with the proper fuel?” “Does it have oil?” “Is there starter fluid?” In the same way, understanding what our bodies need in order to run will give us more insight into how food can influence the human body.
Without proper nutrition people cannot reach their healthiest potential. Feeling tired, sick, or anxious are all considered “check engine” lights for our bodies. Are you drinking enough water? Have you eaten enough fats? Are you eliminating foods and toxins properly? The right food can be excellent preventative maintenance for our bodies. What you feed your body matters for a number of different reasons, including high and low energy levels, growth and development of muscles, bones, and teeth, immune system strength, repairing injuries, brain function, and proper development of organs. All of these factors are dependent upon the nutrition we are supplying for our bodies.
Physical ailments and inflammatory diseases, like Lyme disease and rheumatoid arthritis, can often be cured with proper nutrition. Immune boosting foods include citrus fruits, packed with vitamin C to fight infections; bell peppers, a rich source of beta carotene to help keep your eyes and skin health; garlic, to lower blood pressure and fight infection; and turmeric, a key ingredient in treating inflammation. Variety is key to proper nutrition. There is a direct link between nutrients and emotional well-being. So, the healthier you eat, the happier you feel. As you begin your health journey, I would encourage you to experiment in the kitchen, and surround yourself with loving, warm family and friends. Take a step out of your comfort zone to dive into what makes you feel whole in all facets of life. I’m sure you may be perplexed over whether to believe the claims you read about health and wellness. You’ve probably thought about whether you’re supposed to drink that glass of orange juice because the Vitamin C can help fight infection or push it aside due to the sugar content which might feed the virus. (Hint: Drink the orange juice.)
WARM KALE SALAD: 30 .inutes | Serves 4
Dressing: 1 egg 1 cup avocado oil 2 cloves garlic, diced Zest of ½ lime Juice of 2 limes (about 2 tbsp) 2 tbsp apple cider vinegar ½ c cilantro leaves, roughly chopped ¼ tsp salt ¼ tsp pepper
Salad: Kale, chopped Small butternut squash Heirloom tomatoes Mandarin orange slices Pecorino Romano cheese, grated Dried cranberries or pomegranate seeds Chopped walnuts Emulsify dressing and store in a glass jar.
The role nutrition plays in our lives relies solely on how we utilize it. What we put in our bodies can either feed disease or prevent it. Often times, food can be associated with a negative connotation instead of seeing it as something that can fuel our bodies. Food acts as medicine to maintain health and prevent disease. If we are giving our bodies fat-dense and sugar-filled foods, we put ourselves at risk for malnourishment and lower our guard for disease to strike. What we choose to eat determines the quality of nutrients we allow our bodies to receive. We learn to honor ourselves and support our growth by choosing food, relationships, experiences, thoughts, and behavior that nourish and heal our bodies. I encourage you to do your research, connect with yourself, and seek guidance from health coaches and nutrition experts. Pay attention to what feels good and allow your body the freedom to make small lifestyle choices that lead to a path of sustainable wellness. Hone in on fueling the body with clean, whole foods that promote optimal fulfillment and learn to use nutrition as a source of health restoration.
As you begin this journey toward healing, allow a change in perspective to follow. Learn how to eat and live in a harmonious way that aligns you with the natural ecology of your body. Your overall health and wellbeing will prosper. Take the dive, your body will thank you.
VEGETABLE LENTIL SOUP 45 minutes - 1 hour | Serves 4 - 6
2 tbsp oil, such as avocado or olive 2 cloves garlic, minced Fresh parsley, for garnish ½ white onion, diced 4 large carrots, thinly sliced 4 stalks celery, thinly sliced 1/4 tsp sea salt ¼ tsp black pepper 3 cups red baby potatoes, roughly chopped into bite-size pieces 6 cups vegetable broth (can sub chicken or bone broth) 2-3 sprigs fresh rosemary or thyme 1 cup uncooked lentils, thoroughly rinsed and drained 2 cups chopped collard greens
Heat a large pot over medium heat. Once hot, add oil, garlic, onion, carrots, and celery. Season with a bit of salt and pepper and stir. Sauté for four to five minutes or until slightly tender. Be careful not to burn the garlic (turn heat down if it’s cooking too quickly). Add potatoes and season with a bit more salt and pepper. Stir and cook for two minutes more. Add vegetable broth and rosemary or thyme and increase heat to medium high. Bring to a rolling simmer, then add lentils and stir. Once simmering again, reduce heat to low and simmer uncovered for 15 to 20 minutes or until lentils and potatoes are tender. Add collard greens, stir, and cover. Cook for three to four minutes more to wilt. Taste and adjust flavor as needed, adding more salt and pepper for overall flavor, vegetable broth if it’s become too thick, or herbs for earthy flavor. Garnish with fresh parsley (optional).
Bring 2 tbsp olive oil up to medium heat in a saucepan or pot. Sauté diced onion and garlic with all seasonings until translucent and fragrant. Chop chicken into bite-size pieces, season with salt and pepper. Brown chicken in a separate pan for 7-8 min until cooked through. When onions and garlic are cooked through, add tomato paste and broth. Stir to combine. Add can of whole coconut milk (be sure to shake to combine before opening the can). Bring to a simmer and add 1 tbsp cornstarch or arrowroot flour. Stir until dissolved. Finish with salt and pepper and juice of 1/2 lemon. Add in cooked chicken to sauce. Serve over a bed of cauliflower rice or jasmine rice.Top with a squeeze of lemon juice and cilantro.
CHICKEN TIKKA MASALA 30 minutes | Serves 4
2 lbs. chicken breast, cubed or sub-cooked lentils for a vegetarian option 1 tbsp garam masala 1 tsp turmeric powder 1 tsp cinnamon 1 tsp paprika 12 oz can full fat coconut milk 1 tsp red curry paste 1 tube of tomato paste, or 16-oz can Small yellow onion, diced 3 cloves fresh garlic, chopped 1 tbsp cornstarch or arrowroot flour 3/4 cup chicken broth Juice of 1/2 lemon Salt and pepper Cilantro, for garnish
Bring 2 tbsp olive oil up to medium heat in a saucepan or pot. Sauté diced onion and garlic with all seasonings until translucent and fragrant. Chop chicken into bite-size pieces, season with salt and pepper. Brown chicken in a separate pan for 7-8 min until cooked through. When onions and garlic are cooked through, add tomato paste and broth. Stir to combine. Add can of whole coconut milk (be sure to shake to combine before opening the can). Bring to a simmer and add 1 tbsp cornstarch or arrowroot flour. Stir until dissolved. Finish with salt and pepper and juice of 1/2 lemon. Add in cooked chicken to sauce. Serve over a bed of cauliflower rice or jasmine rice.Top with a squeeze of lemon juice and cilantro.
