Nutritional minimalism

 

Is nutrition simple or complex? Either, both, neither, however let’s start with my three essentials - foundational for a healthy gut and optimal nourishment. With these three practices in place, our microbiome has fodder and environment to thrive, absorption and assimilation of nutrients are enhanced, and overall bodily resilience for curveballs in life are buffered. Gut health is the foundation for not just our energy and growth, but also immune function and mental health/balance.

If we eat (1) plants that are (2) whole, elect for a (3) diverse variety rather than monotony, we have the essentials of nutrition optimized, and minimized. Sound simple to you? Daunting? Regardless of your starting place, implementing any small % of change in this direction is valuable as the goal for a life of balanced happiness is - moderation always.

Let’s explore how these 3 concepts of nutrition may be layered onto daily intake.

  1. Plants: Compose your meals with at least 1/2 plants, whether this is a pilaf, pasta, potato, or grain + lentil medley. If you’ve found starchy carbohydrates to be troublesome to your gut, ameliorate volume with leafy greens or other less starchy vegetables.

  2. Whole: Choose a less processed, more complex, whole version of that plant (e.g. chopped potatoes with skin on and baked in the oven).

  3. Diverse: Increase the variety of whole plants consumed weekly, pick up a spice blend to try in your morning whole grain cereal, some seeds/nuts to compliment a fresh vegetable snack, if you always grab broccoli at the market, look around for another green you haven’t tried yet.

These thoughts are inspired by a classes, courses, degrees, certificates and reinvigorated by Dr. Tim Spector, a professor of genetic epidemiology, gut microbiome researcher and Head of the Department of Twin Research at King’s College London, interviewed by Dr. Chatterjee in this recent podcast. Search and find time to listen if further science and context interests you.

In the spirit of simple, enjoy a recipe I enjoy. It can be a quick snack for adults and toddlers alike, reflecting our three essential pillars of nutritional minimalism, e.g. plants, whole (less processed) and diverse (varied).

Whole Grain Herb Crackers

1 cup whole grain flour of choice (use whole wheat, buckwheat, spelt, oat, or a gf blend)

4 tbsp butter, or plant based vegan fat

1/4 cup cream (cow or coconut)

1/2 cup cheese (parmeasan, cheddar, or a nut cheese of choice)

1-2 tbsp herb / spice blend (herb d’provence is a favorite of mine)

Use hands or standing mixer to combine, press flat onto parchment. Slice into shapes per preference, and bake @ 400 F for about 10 minutes.

Homemade whole grain crackers *ceramics by jill madison*

 
jill m.