Nutrition for Today: Stock your pantry with a variety of wholesome, plant-based foods

“Not your mother’s hippie” aptly describes the modern-day hippie movement.

No longer is this lifestyle characterized by long hair, free love, drugs and communal living.

But rather, it embraces a natural way of life, including eco-friendly habits and eating natural unprocessed foods.

Take a peek inside the modern-day hippie’s pantry, and you’ll find whole grains (brown rice, barley, oats, wheat berries), nuts and seeds (including flaxseed), sprouts, and legumes, as well as a few other interesting items.

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Like many trends, food trends are cyclical, and “plant-based” is back, just like it was in the 1970s.  People are moving away from fast foods and processed foods in favor of a more natural and wholesome way of eating.

But what exactly are these modern-day hippies eating?

Here’s a run-down of a few of the basic staples you might find in their kitchen pantries.

Whole grains

Hippie grains include not only whole wheat, but also an assortment of other grains, including quinoa, barley, brown rice, wheat berries, oat groats and sprouted grains.

Wheat berries are whole wheat kernels with the husk removed. They can be boiled and used in place of pasta or rice or can be added to salads. They’re chewy and nutty tasting.

What is an oat groat, you ask? It’s simply the whole natural oat grain with its husk removed. When flattened they become rolled oats. When chopped into smaller pieces they become steel cut oats.

Sprouted grains include any grain that has just begun to sprout. Wheat, barley and oats are commonly sprouted. Sprouted grains contain higher amounts of vitamins, minerals and antioxidants compared to unsprouted grains. Lightly cooking or steaming is the preferred way to prepare them. You can add them to soups, sandwiches and salads. They can even be ground and used in bread recipes.

Nuts and seeds

Nuts and seeds contain an abundance of healthy fats, protein and fiber. In addition, they provide antioxidants and minerals such as magnesium, potassium, calcium, iron and zinc.

Edible nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, walnuts and peanuts.

Edible seeds include pumpkin, flax, sesame, poppy, sunflower and chia seeds. Use these in salads and in breads.

Chia seeds are soft and very mild in flavor. They can be added to smoothies, yogurt and salad dressings, as well as salads and breads.

Nutritional yeast

Nutritional yeast is very much like yeast that is used in baking. It is heated and dried, which inactivates the yeast.

It has a pleasant nutty flavor with umami-type qualities and is typically used as a substitute for Parmesan cheese. It is dairy-free, so can be used by people with milk allergies or lactose intolerance, as well as vegans.

It can be sprinkled on popcorn, used as a cheese alternative in recipes, added to scrambled eggs, and served with pasta.

Nutritional yeast is often referred to as a superfood because it is rich in a whole host of vitamins and minerals, including vitamin B3, potassium, calcium and iron. It can help boost energy and help support the immune system.

Unfiltered raw honey

Raw honey does not go through the processing that can destroy honey’s healthy compounds, such as bee pollen and antioxidants. Raw honey is extracted from the honeycomb and poured over mesh or nylon cloth to remove impurities such as beeswax and dead bees.

Raw honey contains an impressive amount of bioactive plant compounds that act as antioxidants. It has antimicrobial and antibacterial properties.

Locally produced honey is also beneficial in treating seasonal allergies. This is due to the pollen content of the unfiltered honey. It acts like a mild dose allergy shot, introducing minute amounts of allergens into the body to allow the body to adapt and become less sensitive.

Liquid Aminos

Liquid aminos are concentrated amino acids made from soybeans. They taste very much like soy sauce, but are a bit milder, less salty and slightly sweeter.

It comes in a liquid form and looks like soy sauce. The difference is that liquid aminos are made from only two ingredients — soybeans and purified water.

Regular soy sauce contains wheat as well as other additives and is not recommended for gluten-free diets. Liquid aminos are slightly lower in sodium than regular soy sauce.

Braggs is a popular brand you may have heard of. It comes in a convenient spray bottle. You can spray a small amount onto your veggies, stir fries or sushi, which will limit the sodium you consume.

It has a very rich flavor, so just a small spray is enough.

Apple cider vinegar

Apple cider vinegar (ACV) is made from crushed fermented apples, yeast and sugar. It is typically used in salad dressings and marinades.

It is purported to have health properties, including antimicrobial and antibacterial effects. Vinegar can help kill pathogens, including some strains of bacteria.

People have traditionally used vinegar for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections. Hippocrates used vinegar to clean wounds more than 2,000 years ago.

Most ACV found in grocery stores is pasteurized and filtered. The hippie-preferred vinegar is that which is unfiltered and contains the “mother,” the bacteria and yeast sediment found in the bottom of the bottle.

The mother contains strains of proteins and probiotics, the good bacteria that help with digestive health.

Stocking the hippie’s pantry entails a variety of wholesome, plant-based foods that are not only nutritious, but are eco-friendly.

By prioritizing conscious choices and whole foods, these items reflect a commitment to health, community and the planet.

Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Contact her at [email protected]

This article originally appeared on Florida Today: The modern hippie diet prioritizing conscious, healthy eating choices