The October Unprocessed Vault: Day 11

Cynthia Harriman is Director of Food and Nutrition Strategies for Oldways, the Boston-based non-profit best known for creation of the Mediterranean Diet Pyramid and the Whole Grain Stamp. In this Guest Post, Cynthia reflects on healthy traditions for processing food.

What’s the deal with white flour anyway?

I enjoy tossing beans and seeds on as many recipes as I can and testing out the flavors.

Instead of using breadcrumbs that have no great nutritional value, freshly ground Buckwheat & Hemp cereal steps in to add crunch and fiber for these unprocessed fish sticks.

Ever wonder about vanilla extract, the grades of maple syrup, or what the heck arrowroot powder is? Lillian goes on camera to teach us about these ingredients.

For about 15 years, I drank 8 to 14 cans of Diet Pepsi every day, and then for the last few years, I switched over to Diet Mountain Dew and drank the same amount. Now, I know what you’re thinking: Wow, that’s a lot of soda.

Grab your mortar and pestle and start pounding! Homemade spice blends, like dukkah, are easy to make from simple, unprocessed ingredients — and taste delicious.

The next morning, when I went to taste the sauce, I realized that it didn’t need a single thing. The apples gave it plenty of sweetness, while the pears added a pleasantly grainy texture. The small amount of orange and lemon juice I’d included offered the necessary tang. It was perfect just as it was.

Here are three sauces you can easily incorporate into your daily routine and enhance your plant-based dishes. Make them your own by adding ethnic spices, various oils, citrus, and herbs to create your own unique combinations.

Jackie Dodd shares her recipe for Vegan Enchiladas, along with her homemade enchilada sauce. The sauce can be made in advance for quick weeknight assembly.

Worcestershire sauce is a pantry staple that is most often loaded with sugar or high-fructose corn syrup. Making your own is incredibly easy and it can be stored in the fridge for up to six months.

This Creamy Chicken and Vegetable Soup is one of Carrie Vitt’s favorites. It keeps in the refrigerator for a few days and is perfect to pack in an insulated thermos for a hot lunch.