What is Food Synergy?
Synergistic foods are those that help “unlock” one another; promoting the assimilation of their respective nutrients. Fat-soluble vitamins are one example: foods containing Vitamins A, E, K, and D all benefit from absorption with fat in the blood.
Popular combinations include Hummus & Carrots (Vitamin A), Olive Oil and Spinach (Vitamin K), and fortified plant milks and yoghurts with Vitamin D. Many nuts and seeds are already high in Vitamin E - including sunflower seeds, almonds, and peanuts - while beets, asparagus, avocado, mangoes, red bell peppers, and pumpkin are all additional viable sources.
Eating to fuel cells and repair the human body is not an entirely new concept... The practice dates back to earlier periods in our recorded history. Hippocrates’ quote is probably one of the most well-known examples of the “food as medicine” movement, and around 2,000 years ago, the science of Ayurveda prevailed in India as a way to heal the body and prevent disease.
The importance of rekindling a connection with our local habitat through our diet - subsisting on primarily seasonal foods grown in local soil - provides health and hope during a chapter of time when the convenience of sourcing our foods has never been easier, but the ramifications of its mass-produced cultivation contribute to the degradation of planetary ecosystems, as well as a sown disorder between our gut-brain microbiome.
Food is fuel, but it is also just as much a life-blood connection to our surroundings…
We need to eat closer to the Earth that we stand upon for optimal health.
A return to “Slow Food”: The New locavore Movement
Almost twenty years since it was crowned The Oxford English Dictionary’s ‘Word of the Year' in 2007, the term “Locavore” - albeit less fashionable than it once was - is still considered a very important subcategory of the larger health-through-food movement. Especially as the latest band of fad-diets continues to tour through our collective psyche - I’m looking at you, Keto - a return to a simpler time of more steadfastly-nourishing roots seems in order...
With strong ties to the Midwest ‘Farm-to-Table’ movement, eating locally - hence the term “Locavore” - means engaging almost exclusively in partnership with area farms, kitchen goods suppliers, co-ops, specialty shops, and bakeries to source the majority of one’s food from local surroundings.
As more of us become aware of the hidden dangers found in processed additives and the artificially-produced ingredients common in many packaged convenience foods, there is more of a renewed interest in “slow food” - baking items from scratch, home-cooked meals, do-it-yourself gumption - as well as a more developed appreciation for the journey of our food; whether it be though the process of beginning a home garden, or simply recognizing the importance of eating close to the Earth. We have come to recognize the physical health and mind-body benefits of consuming produce grown in local soil, and finished with local honey, as our gardens drink from the clouds above, and dance in the air that we breathe… Everything is connected.
Locavorism is both a more healthful and sustainable way to nourish ourselves, as the movement supports the livelihood of farmers and growers who depend on us to steward the land we call home. Sourcing the majority of one’s menu from local entities, eating with the seasons, and getting outside to appreciate the nature of our surroundings are some of the easiest ways to regulate our nervous system, prevent/reverse disease, and nourish not only our body, but more importantly our SOUL.
““Heal”
Old English hǣlan (in the sense ‘restore to sound health’), of Germanic origin; related to Dutch “heelen” and German “heilen”: to make whole.”
Many of us are already familiar with the “Three Sisters”: Corn, Beans, and Squash; foods that grow well together, and are grouped together in the garden. This practice heralds back to indigenous wisdom. These foods are synergists in the body too!
Food Combining with the Science of synergy
Tomatoes & Olive Oil
The lycopene (an antioxidant that helps support our cardiovascular system) found in tomatoes is activated when tomatoes are cooked; Vitamin A, and Vitamin C absorption is aided by the olive oil.
Blackberries & Almonds
Blackberries are very high in Vitamin C, Vitamin K, and Vitamin A, as well as Vitamin E (all of the fat-soluble vitamins). Boost their bioavailability with a small handful of raw, unsalted almonds. Bonus points if the almonds are sprouted!
Citrus + Green Tea
Lemon juice in particular boosted the digestibility of catechins - the natural antioxidant found in green tea - by up to 80% in a recent study through Purdue University.
Turmeric & Black Pepper
Absorption of the active anti-inflammatory in turmeric (curcumin) is supported in the body alongside piperine - a phytonutrient found in black pepper - to help stabilize blood sugar levels and combat cancer cell growth. Black pepper is also a very common drying and purifying ingredient that offers support for the lungs in TCM.
Sweet Potatoes & Pumpkin Seeds
Steamed or baked sweet potatoes (Vitamin A) + pumpkin seeds (healthy fat) = unlocking beta-carotene, a fat-soluble vitamin.
Spinach + Lemon Juice
The Vitamin C found in lemons helps release the iron found in dark leafy greens and vegetables. Try a squeeze of lemon juice on top of a Synergy Salad with roasted sweet potatoes, pumpkin seeds, spinach, and a drizzle of olive oil for a truly powerful bowl of food-as-medicine!
Corn, Grains, Pasta, Bread + Beans (Dal, Tofu, Green, Red, Black)
=
Complete Amino Acid Profile
Grains contain tryptophan, methionine, and cystine, but these amino acids are not found in beans. Beans contain lysine, which is not found in grains. When you eat a combination of a bean and a grain together, you absorb the complete amino acid chain. Nuts and seeds are also viable sources of tryptophan, methionine, and cystine, which can complete or “unlock” the lysine found in legumes.
This science is extremely helpful and revelatory in our understanding of the reality that a vegan diet is completely sufficient for providing enough protein.
Examples
Peanut Butter & Whole Grain Toast
Jasmine Rice & Red Beans
Basmati Rice & Chana Masala (Garbanzo Beans)
Flaxseed & Pumpkin Seed Crackers + Hummus
Sprouted Corn Tortillas + Black Beans
Soba or Udon Noodles + Tofu
Sourdough Bread + Split-Pea Soup
Basmati Rice + Dal (Kitchari!)
Tofu Dumplings (Bean & Grain)
Stir Fried Rice + Garlic Green Beans
Sweet Corn + Baked Beans
Try not to obsess about maxing out on protein, rather think about combining healthy beans and grains together. Quinoa is a grain that naturally contains a complete amino acid profile, and is therefore highly-packed with protein.
The Recommended Daily Allowance for protein intake (RDA) is 0.36 grams of protein per pound of body weight.
An active, 130lb. female requires 46.8 grams of protein.
An active, 175lb. male requires only 63 grams of protein.
How much protein are you eating? What about saturated fat?
Have you ever considered tracking those macros, instead of only calories?
Tracking protein and saturated fat intake makes a very significant difference in body reshaping. Especially if your goal is to maintain lean muscle mass. A surplus of saturated fat (in excess of 20 grams per day if you are eating a 2,000 calorie diet) accumulates in the liver, and can eventually lead to insulin resistance. In addition, fatty deposits can be stored throughout the body if there is not sufficient activity levels to support the caloric intake. A surplus of protein will also be stored as fat, if there is not enough activity to support the use of fuel. Think about body-builders who supercharge their protein, but are lifting incredibly heavy weights; the added fuel is stored as muscle mass, but it is not the high-protein diet that is leading to the muscle gains, it is the exercise.
Strength-training is what builds muscle, not diet. A high-protein diet might feel necessary for building more muscle mass, but you can easily meet your protein requirements (through the calculations above) on a plant-based diet. A high-protein, animal-focused diet poses a significant hinderance for weight loss, and can negatively affect our health in the long run, due to the saturated fat and cholesterol content found in meat and animal products. A fatty, high-protein diet is especially risky if one leads a sedentary lifestyle, as the lipid deposits from excess saturated fat and protein will eventually begin to calcify within the arteries, leading to atherosclerosis (heart disease), as well as an increased risk for the development of diabetes.
A return to the earth: Simple & Synergistic recipes inspired by the seasons
June
Breakfast
Strawberries & Sprouted Almond Parfait with Coconut Yoghurt (Homemade or Harmless Harvest)
Lunch Ideas
Garden lettuce, radish, strawberry, and pumpkin seed salad with crusty baguette or pita
Pasta salad with pea shoots, black pepper, garlic, and drizzle of olive oil
Carrots, hummus, dates, and flaxseed crackers
Dinner Ideas
Red beans and rice with fresh tomato, jalapeño & avocado
Veggie sushi with sliced carrot, bell peppers & avocado
Stir-fried garlic scapes, shiitake mushrooms (Vitruvian), and jasmine rice
July
Breakfast
Triple Berry Antioxidant Smoothie with Raspberries, Blackberries, and Blueberries +
Dates, Spinach, and Banana
Golden Raspberry Parfait with Sprouted Oats, Almonds, and Coconut Yoghurt
Scali bread with fresh raspberries mashed on top
Stuffed olive bread with tomato bruschetta
Lunch
Watermelon salad with blueberries, blackberries, and mint from the garden
Spring roll wraps with garden lettuce, carrots, tofu, and avocado
Warm pita with hummus, cherry tomatoes, and cucumbers
"Larb” Tofu lettuce wraps with crispy rice and garden herbs (Thai basil)
Dinner
Grilled sweet onions & Summer squash with slow-dried Italian pasta + lemon & olive oil
Stone-fired pizza dough with crushed garden tomato & olive oil bruschetta
Portobello mushroom gyros with dairy-free tzaztiki, garden tomatoes, and cucumbers
Garden tomato pasta with garlic, olive oil & basil
August
Breakfast
Blueberry breakfast parfait with sprouted almonds
Blueberry cornbread muffins with local sweet corn
Turmeric-blueberry muffins
Lunch:
Pasta salad with tomatoes, dairy-free feta (or almonds), lemon juice, and basil
Crudités plate with olives, garden vegetables, and warm pizza dough drizzled in olive oil
Garden vegetable sandwich with heirloom tomato, thin-sliced cucumber, sweet onion & fresh basil
Pita stuffed with garden tomato, fresh basil & black olives
Dinner
Roasted corn & black bean burritos with quinoa and grilled red peppers
Smashed black bean tacos with roasted sweet corn salad on the side
Penne pasta with homemade basil pesto
Couscous with grilled squash, pumpkin seeds and savory mushrooms
What are some of your favorite ways to eat locally and/or from your garden?
Sources
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=You%20can't%20build%20muscle,as%20fat%20in%20the%20body.
https://www.verywellfit.com/vegan-protein-combinations-2506396
https://www.todaysdietitian.com/newarchives/120914p36.shtml
https://www.ars.usda.gov/arsuserfiles/80400525/articles/aicr06_nutseed.pdf
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats#:~:text=Should%20I%20eat%20them%20or,than%206%25%20of%20total%20calories
https://medlineplus.gov/ency/patientinstructions/000838.htm#:~:text=You%20should%20limit%20saturated%20fat,of%20saturated%20fats%20a%20day
https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eat-less-saturated-fat/#:~:text=average%20man%20should%20eat%20no,of%20saturated%20fat%20a%20day
