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Celebrate the holidays the whole foods way

by Tricia Sedgwick, RHM

In most cultures food is an important part of celebrating. Traditionally foods would often be healthful choices as a means to gather community and nourish the body and spirit. It seems that in our hectic modern times we have forgotten that food is an opportunity to provide nourishment and that classifying a highly refined, nutrient deficient food as a “treat” is not really a treat to the body at all. Refined foods such as white pasta, white flour and concentrated and refined sweeteners such as white sugar are detrimental to the body’s immune system.

During this celebratory time of year, I often tell clients to “treat” their bodies to some wholesome foods, some good ‘ol R&R and quality time with friends and family. I prefer my treats to be quality products such as some good organic dark chocolate, unrefined organic baked goods or perhaps some Valley Pride Organic Eggnog (made by Avalon Dairy) – all in moderation of course.

Helpful hints

Eat immune boosting foods to avoid the common cold that often goes around. Try fresh additions to your recipes such as garlic, ginger root or burdock root.
Drink medicinal teas such as Echinacea, Ginger or Chamomile
Enjoy the richness of the holiday foods but do it in moderation. Try not to use the holidays as an excuse to completely abandon your regular diet and if you indulge one day then start again fresh the next day with healthier food choices.
Feed your little one a healthy meal before going to a party to ensure that they have had some nourishment. Often they are caught up in the excitement of the party and either have little interest in food or fill up on the available junk food. Of course this is great advise for us adults as well!
Do some healthy baking at home with unrefined, good quality ingredients to satisfy your sweet tooth and to help you resist the temptation of highly processed sweets and baking.
If going to a party, bring some food that is healthy and that you know is good for you and your little one(s).
Make an effort to get some physical activity with the family over the holidays, try something fun like ice skating, sledding or snowshoeing at one of the local mountains.

YUMMY RECIPES!

Prairie Honey Pumpkin Bread

TIP: I often make mini loaves with this recipe, pouring the batter into individual mini loaves and baking for about 40 minutes.

3 1/2 cups whole spelt flour
2 teaspoons baking soda
1 1/2 teaspoons salt
1 tablespoon ground cinnamon
1 tablespoon freshly grated nutmeg
1 cup whole unrefined sugar
3/4 cup wildflower or other pale amber honey
1/2 cup water
1 cup melted butter (organic, unsalted)
2/3 cup canned or freshly cooked and pureed pumpkin
4 large eggs, beaten
1 cup chopped pecans or walnuts, optional
1/2 cup golden raisins, optional
1/2 cup cranberries, optional

Preheat the oven to 325 degrees F. Grease two (9 x 5 x 3-inch) loaf pans and set aside.

Sift the flour, baking soda, salt, cinnamon, nutmeg, and sugar together into a large bowl. With a wooden spoon, stir in the honey, water, oil, pumpkin, and eggs until you have a smooth batter. Fold in the pecans, raisins, and/or dried sour cherries, if using.

Pour the batter in to the prepared pans and bake for 50 to 60 minutes, or until a toothpick inserted in the center of a loaf comes out clean. Cool in the pans on a wire rack.

Garlicky Green Beans (adopted from Eating Well)

- Makes 8 servings, about 1 cup each

Ingredients

2 pounds green beans, trimmed
3 tablespoons cold pressed extra-virgin olive oil
3 tablespoons minced garlic
3 tablespoons minced fresh parsley
1 tablespoon chopped fresh tarragon or 2 teaspoons dried
½ teaspoon unrefined sea salt
Freshly ground pepper to taste

Instructions

Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.

Tricia Sedgwick is a Registered Holistic Nutritionist (RHN) in Vancouver BC. She spearheaded the multicultural edible garden project called “The World In A Garden”, which connects community to the roots of their food. Tricia is an instructor at the Canadian School of Natural Nutrition and the creator of Seeds of Plenty - organic baked goods with a sprouted twist! Additionally, she is available for nutritional consulting with a focus on integrative wellness. For more information please visit www.seedsofplenty.com or contact her by e-mail tricia@seedsofplenty.com.

- Check out Tricia's great holiday gift baskets and organic cookies online at www.seedsofplenty.com.

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