On my way home from work every Wednesday afternoon, I stop by my favorite farm to pick up my weekly farm fresh produce.
I look forward to it every week.🥕
Last week, spicy arugula, my favorite purple green onions, tender salad greens, sweet baby carrots, homemade sourdough bread (grown, milled, fermented and baked on the farm), fresh basil, and heirloom green tomatoes filled the basket. my.
I also stopped to pick up some pastured chicken, tender smoked salmon, and grass-fed beef at our local Whole Foods to turn into some simple summer meals for our family.
I have noticed that my culinary inspiration soars when I am inspired by these local and seasonal ingredients. I find so much joy in making lots of veggie sides – including our first corn of the summer this past weekend!
(Also, this doesn’t blow our food budget or feel excessive, nor could I have bought more generic versions for significantly less money elsewhere.)
We love to sit out on our patio most evenings to enjoy seasonal food.
That said, I’m inspired to share with you some bite-sized building blocks for how to eat more refreshingly –– in a way that’s doable, affordable, and delicious –– while emphasizing deep nourishment and satiety for you and the planet.
Regenerative nutrition focuses on whole, nutrient-dense foods, derived from regenerative and sustainable agriculture and agricultural practices that nourish the soil.
Eating this way prioritizes local and seasonal ingredients, reduces food waste, promotes biodiversity, increases the nutrient density of our food and supports farmers who adopt regenerative farming techniques that effectively restore soil health and reduce gas emissions of the greenhouse.
I know that I feel more connected, more energized, and more spiritually aligned when I eat food that not only positively impacts my own well-being, but also supports the well-being of the environment.
If you’re looking for some steps to eating more regeneratively, read on!
In the year 2023, there are countless fads that promise to improve health, lose weight, or cure diseases or illnesses. While there is certainly some truth behind some of these claims, few dietary styles (or supplements) are what they should be.
One way to improve your overall health, without a drastic lifestyle change or expensive meal plan, is to eat regeneratively.
Regenerative nutrition includes healthy and nutrient-dense foods that contain various sets of ingredients. An ideal regenerative diet would include all the nutrients we would need to thrive. Additionally (and most importantly) regenerative nutrition helps support soil health, which creates a cycle of cooperation with benefits for the earth and people.
Regenerative nutrition doesn’t have to be expensive, time-consuming or boring. In fact, it can be exciting, vibrant and especially fun to try new foods at different times of the year.
(I’ve tried not to overwhelm you with research here, but there’s plenty out there to back you up regenerative nutrition, regenerative agriculture, and soil health — click if you want to read some interesting research)
How can you adopt more of a regenerative lifestyle and diet? Here are 5 simple ways to do this, many that you can implement starting today.
One of my favorite and easiest ways to eat regeneratively is to simply start in your local community by eating from places and buying from stores that sell local produce. From produce to meats, spices to grains, you can eat and buy local food and make a difference both on your plate and on the earth.
I especially enjoy trying new restaurants that source their ingredients locally. They usually state this on their menus or website.
If you’re wondering what’s locally sourced at your grocery store, stop and ask your grocer. They often have an excellent understanding of where their products come from.
Choose Grass-Fed and Pastured Proteins
Eating grass-fed and pastured protein is a great way to eat regeneratively. Regenerative agriculture is not only good for the soil, but research shows that it is imperative to manage greenhouse gas emissions.
According to Lauren Manning (Professor of Agricultural Law at the University of Arkansas School of Law where she teaches courses on farm animal welfare, farm succession planning, food safety law and agricultural cooperatives) Adaptive grazing supercharges the ability of plants to sequester carbon.
Plants pull carbon from the surrounding air through photosynthesis and excrete it into the soil surrounding the plant roots, which feeds the microbes that live in the soil. As the microbes die, they lock this carbon in the soil and prevent it from returning to the atmosphere. The healthier a plant and its root systems are, the more carbon it can help sequester.
In terms of how these proteins affect us as humans, grass-fed protein is arguably superior to grain-fed protein due to its nutrient density. This includes an improved amino acid profile, powerful immune-boosting supportive nutrients, and much more optimal ratios of omega-3 and CLA fats.
When you can, choose the grass-fed or pasture-fed option. You’ll be supporting your body and regenerative agriculture that restores soil health, reduces atmospheric carbon dioxide levels, while promoting vital biodiversity.
What time of year is your favorite when it comes to seasonal food? I can’t resist a summer watermelon (especially lately!), but give me whatever pumpkin I can get my hands on in the fall (roasted with a little butter and sea salt — ok lots of butter).
Eating seasonally can be super fun, especially when you learn about new foods that are grown seasonally near you! Cue my favorite Asian green, Tatsoi (a cousin of Bok Choy), grown at my favorite nearby farm.
Likewise, choose organic when you can. Organic farming produces and reduces chemical toxicity in our food as it contains less toxic pesticide residues and is better for the environment because its practices involve less pollution, soil erosion and energy.
Check out the wheels I made for you for 2023 Dirty Dozen and Net Fifteen (from the Environmental Working Group—EWG) here!
Not only will you usually save more on groceries when you buy seasonal foods, but you’ll also enjoy a much tastier variety. In-season fruits and vegetables are fresher, tastier and more nutritious than out-of-season. If you’re wondering what foods are in season, here’s a great one seasonal food guide.
You don’t have to be an avid gardener to enjoy the benefits of growing your own food. And you can definitely keep it small to start with!
One of my favorite ways to enjoy fresh fruits and vegetables is to plant some favorite items for home use — I love salad gardens. It brings me such pride and joy to go into my garden to pick fresh herbs and pick cucumbers, tomatoes and lettuce to make a fresh green salad!
There are countless tutorials on how to start a home garden, but just know that even eating some of your favorites yourself is a positive step toward rejuvenating nutrition.
Also, if you have children, try to get them involved. Gardening also helps broaden their palates, and they might get you some weeds if you’re lucky.
Composting recycles organic matter back into the soil which helps enrich the soil and plants. This in turn produces healthier soil and more nutrient-rich food.
Composting can include storing uneaten food scraps, eggshells, and even yard ornaments. There are many methods for creating a compost at home, many of which you can read about in a composting guide. However, keep in mind that your composting effort doesn’t have to be complicated to contribute to a regenerative lifestyle with many benefits.
By considering these steps to eating more regeneratively, you’ll quickly be on a path to healthier and happier eating and a healthier happy earth.
The solution is always found within our bodies and under our feet, meal by meal.
Good appetite!
