SWIHA Blog

What is Whole Food Cooking? Easy Recipe Included

Posted by Melanie Albert on 9/3/14 8:37 AM

Plus an easy recipe: Bamboo Steamer Carrots with Cumin & Walnut Oil

We often hear the term whole foods or whole food cooking, yet do we really know what the terms mean?

The ‘Whole Food’ way of eating is enjoying as many “whole foods” as possible – that is, eating foods as close to their natural form as possible, with very minimal processing. This is the way people were eating a hundred years ago prior to the age of fast food restaurants, manufactured processed foods, convenience foods. It was when people actually spent time in their kitchen cooking, and less time eating out or eating on the run.

Simply, Whole Foods Cooking uses S.O.U.L. Foods: Seasonal. Organic. Unprocessed. Local.

Whole Foods Cooking

Many health experts believe eating more whole foods improves health and helps prevent disease. Whole foods – like vegetables, fruits, whole grains, nuts, and legumes – retain their fiber and beneficial phytochemicals and nutrients that are often removed in processed foods.

Eating organic, whole foods, and shopping at farmers’ markets, CSAs (Community Supported Agriculture) and food co-ops is something many people have had to re-learn. Our intention with the Whole Food/ S.O.U.L Food Wednesday BLOG is to get you as excited about cooking and eating real whole foods as we are.


The Top 5 Whole Foods

Whole Foods CookingFresh Vegetables & Fruit

  • Roots: carrots, beets, sweet potatoes
  • Greens: collards, kale, dandelion greens
  • Round veggies: tomatoes, cucumbers
  • Fruit: apples, pears, melons
  • Berries: strawberries, blueberries, raspberries

Whole Grains

  • Grains that are not processed and refined (like white rice)
  • Brown rice, quinoa, kasha, steel cut oats, millet

Beans & Legumes

  • Black beans, garbanzo beans, navy beans
  • Lentils & split peas

Nuts & Seeds

  • Almonds, Brazil nuts, cashews, walnuts
  • Sunflower seeds, chia seeds, hemp seeds
  • Nut butters, nut milks

Whole Meat, Poultry & Fish

  • Organic grass-fed meat
  • Chicken breast from whole chicken
  • Wild Alaskan Sockeye Salmon

Our Whole Food / S.O.U.L Food Wednesday Recipe for the Week

Bamboo Steamer Organic Carrots with Toasted Cumin Seeds & Walnut Oil

This simple recipe totally transforms the ordinary carrot into a deliciously sweet, fresh earthy dish that you’ll want to eat over and over again. Once you’ve made this recipe, we invite you to try it with different rainbow carrots, different herbs (such as lemon thyme or lemon basil) and different oils (such as almond oil or extra virgin olive oil). Enjoy!

Whole Foods Cooking - Bamboo Steamer Organic Carrots with Toasted Cumin Seeds & Walnut OilIngredients

  • 6 - 8 large carrots
  • 2 tbsp flat-leaf parsley
  • ½ fresh lemon
  • ½ tsp cumin seeds
  • 2 - 3 tbsp walnut oil
  • Sea salt to taste
  • Freshly ground pepper to taste

Simple Steps

  1. To toast the cumin seeds, heat a small fry pan over low heat. Add the seeds and cook until fragrant. Once done, remove them from the pan and set aside.
  2. Set up a bamboo steamer. Fill with one inch of water and place over medium-high heat.
  3. Wash carrots and slice into sticks or rounds. Place the carrots into a steamer basket and sprinkle with a pinch of salt. Place over the simmering water. Cover with a lid and let steam, about 5 minutes or until just cooked through.
  4. While the carrots are steaming, gather the lemon and oil. Roughly chop the parsley.
  5. Once the carrots have finished cooking, transfer them to a large bowl. Squeeze the lemon juice over top and drizzle with the oil. Gently toss to coat. Add the cumin seeds and sprinkle with a bit of salt and pepper to taste. Add the parsley and toss again.
  6. Transfer to a serving bowl and serve.

Bamboo Steamer Carrots prepared by students in Whole Foods Cooking at Southwest Institute of Healing Arts

Enjoy.

Share your carrot creations on Facebook:

www.facebook.com/SWIHA and www.facebook.com/9Ways90Days


whole-foods-cooking-authorAbout the Author Melanie Albert

Melanie Albert, nutrition and food expert, author and speaker, has been active in the integrative medicine and nutrition fields for over a decade. She is the founder & CEO of Experience Nutrition Group, LLC, whose mission is to improve the lives health and nutrition of the sports community, kids and corporations through food and lifestyle education.

Melanie is an instructor in Whole Foods Cooking, Holistic Nutrition (Conscious Eating) and Entrepreneurship at the Southwest Institute of Healing Arts (SWIHA) in Tempe, AZ. She also teaches Intuitive Eating at Spirit of Yoga in Tempe, AZ. Melanie walks her talk and you can always find her at farmers' markets, in the kitchen experimenting, and practicing yoga.

You can get more recipes, nutrition and food tips from Melanie.
Visit her blog: www.9Ways90Days.wordpress.com
Visit her Facebook: www.facebook.com/9Ways90Days

Topics: Melanie Albert, Whole Foods Wednesday, Blog, Recipe of the Week, Whole Foods, Urban Farming, Nutrition

Brian M

About the Author Melanie Albert

Melanie A. Albert, intuitive cooking expert, author, and speaker, has been active in wellness, integrative medicine, and nutrition for over 15 years and has worked with former NFL players, Super Bowl events, holistic practitioners, kids, and seniors. She is the founder of Experience Nutrition Group, LLC in Phoenix, and author of “A New View of Healthy Eating: Simple Intuitive Cooking with Real Whole Foods" and companion 55-card deck. Melanie is a 2007 graduate of the Institute for Integrative Nutrition, 2001 Integrative Medicine Fellow and 2003 Intuition Fellow of the Kaiser Institute, former marketing consultant for Weil Lifestyle, LLC / Andrew Weil, MD, Holistic Nutrition Instructor of Whole Foods Cooking and Conscious Eating at Southwest Institute of Healing Arts in Tempe, Arizona, and 200-hour Registered Yoga Teacher. She received culinary training with the Rouxbe Cooking School Plant-Based Professional Certification. Her company, Experience Nutrition was an Official Health & Wellness Partner of the NFL Alumni Association in 2011. Melanie lives in Phoenix, Arizona. You can always find her shopping at farmers’ markets, experimenting in the kitchen, and practicing yoga.

Melanie Albert

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