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The Power of Unprocessed Foods

Health Benefits, Tips, Tricks, and Recipes for Healing Your Body!

The Library just held an event to help you learn what unprocessed food is, what it looks like, how you can afford it on a budget, and delicious recipes anyone can make at home. If you missed that event, or want a refresher, the information is condensed below!

  • What is unprocessed eating?
    • Eating foods in their natural or original state, with no additives or artificial ingredients.
  • What is minimally processed eating?
    • Foods that are slightly altered for convenience, storage, or preparation but still recognizable with only 2-10 ingredients.
  • What is ultra-processed eating?
    • Foods loaded with artificial ingredients, typically high in sugar, salt, fat, and preservatives, and often have a long list of unrecognizable ingredients.

The NOVA Classification System

Benefits of Unprocessed & Minimally Processed Eating

  • Reduces risk of depression and mental health disorders
  • Promotes brain and heart health
  • Regulates blood sugar levels and supports weight loss
  • Improves sleep and supports a healthy gut
  • Studies show: Weight loss, lower cholesterol, improved quality of life

Tips for Reading Ingredient Labels

  • Order of ingredients: Ingredients are listed by weight (first is most common).
  • Watch for hidden sugars: Look out for names like high-fructose corn syrup, agave, or honey.
  • Know additives: Artificial colors, flavors, preservatives, and fortifications.
  • Check for allergens: Always read labels if you have allergies.

Tips for Budgeting & Storing

  • Buy in Bulk:
    Purchasing items in bulk can save you money and reduce packaging waste. Opt for bulk grains, legumes, and nuts. Whole grains like oats, rice, and quinoa are often cheaper per serving when bought in larger quantities. Store them in airtight containers to keep them fresh longer.
  • Invest in Larger Cuts of Meat:
    Instead of buying pre-cut or individually packaged meat, purchase larger cuts (like whole chickens or bulk ground meat) and divide them into smaller portions. This saves money and allows you to control the cuts you want.
  • Freeze and Store for Long-Term Use:
    Freezing extra vegetables, fruits, or cooked meals is an easy way to stretch your grocery budget. Chop and freeze produce for future smoothies or soups. Extra portions of soups, stews, and casseroles can also be frozen for future meals.
  • Shop for Seasonal Produce:
    Fresh produce can be expensive, but buying seasonal fruits and vegetables is often cheaper and more flavorful. If you find good deals, freeze or can extra produce to use later.
  • Use Leftovers Efficiently:
    Repurpose leftovers into new meals. For example, leftover roasted vegetables can be added to salads, soups, or wraps. Leftover meats can be used in stir-fries, stews, or salads.
  • Make Your Own Snacks:
    Instead of buying packaged snacks, make your own at home. Homemade granola, energy bars, or baked chips are easy to prepare. You can also make your own hummus and dips, saving you money on store-bought versions.
  • Save Vegetable Scraps:
    Save vegetable scraps like carrot ends, celery leaves, and onion skins to make your own broth. Store scraps in a Ziplock bag in the freezer, and when you have enough, simmer them with water for a homemade, cost-effective broth.
  • Organize Your Pantry:
    Keep your pantry and freezer organized to avoid purchasing duplicates. Proper organization helps ensure you’re using up older ingredients before they expire, reducing waste and saving money.

By following these tips, you can enjoy a whole-foods diet while staying within your budget!

Recipe Resources for Healthy Eating

Recipes

Make the Basics!

Sweet Potato Toast (flexible recipe)

  • Ingredients:
    • Sweet Potato
    • Eggs (if you don’t eat eggs opt for garbanzo beans, tofu, or any source of protein you prefer)
    • Avocado (or any type of spread you enjoy hummus, green goddess dip, etc.)
    • Greens (arugula, spinach, any green you like)
    • Seasoning (to your preference)
  • Directions:
    • Cut thick slices of a sweet potato (the long way) to mimic toast
    • Cook the sweet potato slices on a pan with 1/8 to 1/4 cup of water on medium heat, flip the potato when about half of the water has evaporated. (this will help soften the potato quickly) (this can also be prepared ahead and stored in the fridge ready to use) Cover with lid when cooking.
    • (Optional) Once all the water has evaporated, add a small amount of your choice of oil (I prefer beef tallow) to the pan and turn up the heat. Cook to your crispy preference.
    • Now, cook the eggs how you prefer (over easy, scrambled, etc.)
    • Mash up your avocado and spread it onto your sweet potato toast.
    • Assemble your greens on the toast
    • Place your eggs (or other protein) on top.
    • Season and add toppings to preference

Date Snickers

  • Ingredients
    • Medjool dates
    • Peanut butter (or your favorite nut butter)
    • Dark chocolate (minimal additives)
    • Coconut oil
    • Optional toppings: flakey salt, coconut flakes, chopped nuts
  • Directions
    • Cut your dates open and remove the pits (the long way)
    • Use a spoon to fill them with your choice of nut butter. Once you have the desired number of dates filled put them in the freezer for 10 minutes.
    • Put your chocolate and coconut oil in a bowl and microwave (or do over the stove top) until it melts. Melt the chocolate in 20-30 second intervals, stirring between each round to ensure the chocolate does not burn. 
    • The ratio for coconut oil to chocolate is 1/3 cup of chocolate to 1 teaspoon of coconut oil (adjust to your preference). The goal is to have the chocolate thin enough to cover the dates in chocolate with ease.
    • Take your dates out of the freezer and dip them in the chocolate.
    • Set them in a container or plate and put them in the freezer until hardened.
    • Feel free to store your date snickers in the fridge or freezer. Storing them in the freezer will extend the shelf-life. If you plan to freeze them, be sure to let your date snicker sit at room temperature for at least 10 minutes to soften before eating. If you plan to store them in the fridge, it is recommend to consume them within 1 week.