Plant-Based” explores how shifting toward diets rich in vegetables, legumes, and whole grains can simultaneously support health, climate goals, and food equity. The article encourages culinary and foodservice leaders to innovate in texture, flavor, and presentation so plant-forward menus delight both tastebuds and purpose.
Flaxseeds are a nutritional powerhouse—rich in omega-3s, fiber, lignans, and antioxidants—but to unlock their full benefits, they must be ground and used thoughtfully. The blog offers practical culinary ideas (from smoothies to crackers) and usage tips to weave flaxseeds into everyday meals in delicious, functional ways.
“Food as medicine” emphasizes the power of whole, nutrient-dense foods to prevent and manage chronic illnesses while promoting overall well-being. Nutrient-dense foods provide the most vitamins, minerals, and antioxidants per calorie, making them an essential part of any diet.
This post will explore the ten healthiest vegetables and share tips on incorporating them into your daily meals.
Nutrient-dense foods deliver significant amounts of essential nutrients with relatively few calories. Vegetables, in particular, are rich in:
Vitamins like A, C, K, and B-complex.
Minerals like potassium, magnesium, and calcium.
Antioxidants to combat inflammation and oxidative stress.
Fiber to support digestive and metabolic health.
Benefits: Packed with iron, vitamin K, and folate, which support heart health and strong bones.
Toss fresh spinach into smoothies (you won’t taste it!).
Use as a base for salads or mix into scrambled eggs.
Add to soups or pasta dishes for an extra nutrient boost.
Benefits: A superfood loaded with vitamins A, C, K, and antioxidants.
Make crispy kale chips by baking with olive oil and sea salt.
Add finely chopped kale to soups, stews, or grain bowls.
Massage raw kale with lemon juice and olive oil for a softer salad texture.
Benefits: Contains sulforaphane, an antioxidant linked to cancer prevention.
Steam broccoli and toss with garlic and lemon zest.
Add roasted broccoli to grain bowls or casseroles.
Blend into a creamy broccoli soup with cashews for added nutrition.
Benefits: High in beta-carotene, which supports eye health and immunity.
Enjoy raw carrot sticks with hummus or guacamole.
Roast carrots with honey and herbs for a flavorful side.
Grate into oatmeal, muffins, or stir-fries for a touch of sweetness.
Benefits: Rich in allicin, known for its anti-inflammatory and immune-boosting properties.
Sauté garlic in olive oil as a flavor base for almost any dish.
Roast whole garlic bulbs and spread the soft cloves on bread or vegetables.
Add minced garlic to homemade dressings and marinades.
Benefits: High in vitamin C, antioxidants, and carotenoids for skin and immune health.
Slice for snacking with hummus or nut butter.
Add to fajitas, stir-fries, or omelets for a colorful boost.
Stuff bell peppers with quinoa, beans, and veggies for a hearty meal.
Benefits: High in fiber, vitamin C, and antioxidants to reduce inflammation.
Roast with balsamic glaze for a sweet and crispy finish.
Shred and add raw to slaws or grain salads.
Sauté with garlic and a splash of lemon for a quick side dish.
Benefits: Packed with beta-carotene, fiber, and potassium for heart and digestive health.
Bake sweet potato fries with olive oil and spices.
Use mashed sweet potatoes as a base for bowls or soups.
Add cubed sweet potatoes to stews, salads, or chili.
Benefits: A versatile vegetable with fiber, antioxidants, and choline for brain health.
Roast cauliflower with turmeric for added anti-inflammatory benefits.
Make cauliflower “rice” or “mashed potatoes” as a low-carb swap.
Use cauliflower as a base for pizza crust or casseroles.
Benefits: Rich in lycopene, a powerful antioxidant that reduces heart disease risk.
Add fresh tomatoes to salads, sandwiches, or avocado toast.
Roast cherry tomatoes with olive oil for flavor in pasta dishes.
Blend into soups or sauces for a nutrient-packed base.
Prep Ahead: Wash, chop, and store vegetables in containers so they’re ready to grab.
Sneak Them In: Blend spinach or kale into smoothies or add grated veggies to sauces and baked goods.
Make Veggies the Star: Create vegetable-centric meals like Buddha bowls, stir-fries, or stuffed vegetables.
Flavor Matters: Enhance vegetables with spices, herbs, and healthy fats (like olive oil or avocado).
Eat Seasonally: Seasonal produce tastes better, is more affordable, and supports local farmers.
Numerous studies emphasize the role of vegetables in preventing and managing chronic diseases:
A diet high in leafy greens and cruciferous vegetables is linked to a reduced risk of heart disease and certain cancers. (National Institutes of Health)
Nutrient-dense foods like carrots and tomatoes promote brain health and slow aging due to their antioxidant content. (American Journal of Clinical Nutrition)
Incorporating vegetables into daily meals supports a healthy gut microbiome, critical for immune function and overall well-being.
The American College of Lifestyle Medicine: Lifestyle Medicine
National Institutes of Health (NIH): Nutrition and Health
Harvard T.H. Chan School of Public Health: Healthy Eating Plate
By incorporating nutrient-dense vegetables into your diet, you can harness the power of food as medicine to prevent disease, boost energy, and promote longevity. Small, intentional changes—like adding spinach to a smoothie or roasting a pan of Brussels sprouts—can lead to a lifetime of better health.
Start small, be consistent, and let your plate reflect the vibrant power of vegetables!
National Institutes of Health (NIH): [Nutrition and Health](https://www.nih.gov)
American Journal of Clinical Nutrition: [Antioxidant Benefits](https://academic.oup.com/ajcn)
Harvard T.H. Chan School of Public Health: [Healthy Eating Plate](https://www.hsph.harvard.edu/nutritionsource)
Food and Agriculture Organization (FAO): [Global Nutrition](https://www.fao.org)
National Institutes of Health (NIH): [Nutrition and Health](https://www.nih.gov)
American Journal of Clinical Nutrition: [Antioxidant Benefits](https://academic.oup.com/ajcn)
Harvard T.H. Chan School of Public Health: [Healthy Eating Plate](https://www.hsph.harvard.edu/nutritionsource)
Food and Agriculture Organization (FAO): [Global Nutrition](https://www.fao.org)
After reading the article (https://www.salon.com/2024/12/09/what-is-a-pharmacy-the-emerging-concept-underscores-the-importance-of-as-medicine/), I have mixed feelings. Of course, I agree that fresh, nutrient-packed, whole foods should be available and accessible to everyone. The contemporary U.S. food system has profound effects on public health and wellness.
Notable food fact impacts include:
Diet-related disease is the number one cause of mortality (SOURCE: https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm)
US dietary guidelines are designed to maximize economic impact, not health. (SOURCE: https://usrtk.org/investigations/dietary-guidelines-advisory-committee-conflicts/)
72.6% of American adults were either overweight or obese: According to the Centers for Disease Control and Prevention (CDC), from 2017 to March 2020, 41.9% of U.S. adults aged 20 and over were classified as obese, and 30.7% were classified as overweight. This indicates that approximately (SOURCE: https://www.cdc.gov/obesity/adult-obesity-facts/index.html, NOTE: these statistics are based on data collected up to March 2020)
High Consumption of Ultra-Processed Foods (UPFs): Approximately 60% of Americans’ daily caloric intake comes from UPFs, with children consuming over 70%. These foods are linked to increased risks of cancer, heart disease, and type 2 diabetes. (SOURCE: https://nypost.com/2024/10/05/health/expert-sounds-the-alarm-on-popular-foods-americans-eat-posing-serious-health-risks/)
Diet-Related Chronic Diseases: Poor dietary habits contribute to nearly one million deaths annually in the U.S. from conditions such as heart disease, stroke, and type 2 diabetes. (SOURCE: https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1339859/full)
Economic Burden of Poor Diets: Suboptimal eating patterns are responsible for about $50 billion in annual healthcare costs, primarily due to cardiometabolic diseases. (SOURCE: https://www.nhlbi.nih.gov/news/2019/americans-poor-diet-drives-50-billion-year-health-care-costs)
Food Insecurity and Health Outcomes: In 2020, nearly 15% of U.S. households experienced food insecurity, leading to higher rates of chronic conditions like diabetes, obesity, and heart disease. (SOURCE: https://www.nimhd.nih.gov/resources/understanding-health-disparities/food-accessibility-insecurity-and-health-outcomes.html)
Environmental Health Concerns: Industrial farming practices contribute to environmental issues such as harmful algal blooms, which can contaminate drinking water and seafood, posing direct health risks to humans. (SOURCE: https://foodprint.org/issues/how-our-food-system-affects-public-health/)
Addressing these challenges requires comprehensive strategies, including promoting healthier diets, improving food accessibility, and implementing sustainable agricultural practices.
How can a comprehensive food-as-medicine approach positively impact our health and well-being? Integrating “food as medicine” into our dietary approach can significantly enhance U.S. health and wellness metrics by addressing diet-related diseases and reducing healthcare costs.
Improved Health Outcomes: Providing medically tailored meals (MTMs) to patients with chronic illnesses has been associated with fewer hospitalizations and emergency department visits. A study in JAMA Health Forum found that MTMs led to a 16% reduction in hospital admissions among recipients. (SOURCE: https://jamanetwork.com/journals/jama-health-forum/fullarticle/2808463)
Cost Savings: Implementing produce prescription programs for individuals with diabetes and food insecurity could prevent 292,000 cardiovascular events and add 260,000 quality-adjusted life years, proving to be cost-effective and yielding net savings. (SOURCE: https://tuftsfoodismedicine.org/new-report-shows-food-is-medicine-interventions-would-save-u-s-lives-and-billions-of-dollars/)
Enhanced Nutrition Security: Food is Medicine (FIM) initiatives, such as produce prescriptions, improve access to nutritious foods, leading to better dietary habits and overall health. The American Journal of Clinical Nutrition highlights that FIM interventions can reduce diet-related diseases by promoting healthier eating patterns. (SOURCE: https://ajcn.nutrition.org/article/S0002-9165%2824%2900803-7/fulltext)
Policy Support: The U.S. Department of Health and Human Services emphasizes the importance of addressing social determinants of health, including nutrition, to improve health outcomes. Their Food Is Medicine initiative aims to unify efforts to reduce nutrition-related chronic diseases and food insecurity. (SOURCE: https://odphp.health.gov/our-work/nutrition-physical-activity/food-medicine)
By integrating food-based interventions into healthcare, the U.S. can advance public health, reduce healthcare expenditures, and promote health equity.
I travel frequently for work. Travel brings its blend of excitement and challenges. There’s the thrill of visiting new places, meeting diverse people, and experiencing different cultures. But there’s also the constant juggling act of maintaining routines, staying energized, and making healthy choices amidst long days and limited options.
For me, eating healthy has been one of the biggest challenges. Airports filled with fast food, rushed schedules that leave little time for balanced meals, and unfamiliar surroundings can make it hard to stay on track. I’ve had to tackle this obstacle repeatedly—sometimes successfully, and other times, not so much.
As the holidays approach, many of us prepare to hit the road, whether for work, family, or much-needed vacations. Traveling during the festive season adds another layer to the challenge—celebratory meals, indulgent treats, and disrupted routines can make staying healthy seem like an uphill battle.
Over time, I’ve developed some strategies to help navigate these challenges, and I’d love to share them with you. Whether you’re traveling for business or holiday celebrations, I believe it’s possible to make your trip a benefit to your health journey—not a setback.
From packing nourishing snacks and researching healthy dining spots to embracing local, wholesome cuisines, I’ve learned that planning and mindfulness are key. Travel doesn’t have to derail your goals; it can be an opportunity to explore new, health-conscious habits. With a little planning and mindfulness, you can make smart food choices and keep your body fueled for the journey. Here’s how:
Plan Ahead: Healthy Food Starts with Preparation
Research Restaurants: Before you leave, explore local spots with healthy menus on platforms like Yelp, TripAdvisor, or HappyCow for plant-based options.
Pack Snacks: Bring non-perishable snacks like trail mix, protein bars, or dried fruits to avoid unhealthy airport or gas station temptations.
Stay Hydrated: Carry a reusable water bottle to stay hydrated and curb unnecessary hunger pangs.
Navigate Airports and Stations
Look for grab-and-go options like salads, fruit cups, or veggie-packed wraps.
Opt for water, herbal tea, or black coffee over sugary drinks.
Many airports now offer restaurants with healthy choices—just scan menus for lean proteins, whole grains, and fresh veggies.
Grocery Stores Are Your Friend
Instead of dining out for every meal, visit local grocery stores or markets. Stock up on fresh produce, hummus, whole-grain crackers, and nut butter.
Look for pre-made healthy meals like sushi rolls, grain bowls, or deli salads.
Eat Mindfully at Restaurants
Read the Menu Carefully: Choose dishes that are baked, grilled, or steamed rather than fried.
Customize Orders: Don’t hesitate to ask for dressings on the side or swap fries for a side salad.
Share Portions: Many restaurant servings are large; share an entrée or save half for later.
Embrace Local Cuisine
Many cultures prioritize fresh, whole foods. Seek out local dishes that highlight vegetables, legumes, and whole grains.
Farmers’ markets are a treasure trove of fresh, seasonal produce and can give you a taste of the region’s healthiest options.
Choose Smart Accommodations
Book accommodations with a kitchen or kitchenette to prepare simple, healthy meals.
Some hotels offer healthy dining options or are located near health-conscious restaurants.
Keep Moving
Travel can disrupt your routine, but staying active helps maintain a healthy mindset. Walk, explore on foot, or find local yoga or fitness classes to stay energized.
Be Flexible and Forgive Yourself Healthy eating while traveling isn’t about perfection. Enjoy the occasional treat—it’s part of the experience! Balance indulgent meals with lighter, nutrient-packed choices for the rest of the day.
Eating healthy while traveling isn’t just possible; it can be an enriching part of your journey. With these tips, you’ll return home not just with memories but with energy and vitality to match.
Bon voyage and bon appétit!
What’s your biggest challenge when it comes to staying healthy while traveling? What are your go-to healthy travel tips? Please share them below!
Sorghum’s history, culinary versatility, and nutritional benefits make it a standout ingredient for modern kitchens. Whether you’re looking to explore ancient grains, boost your health, or embrace sustainable cooking, sorghum offers endless possibilities. With these tips and tricks, it’s easier than ever to incorporate this nutrient-dense grain into your meals. Let sorghum’s global legacy inspire your next culinary adventure!
Sweet potatoes are a nutritional powerhouse and a culinary chameleon, making them a beloved ingredient in kitchens around the world. From their diverse varieties to their impressive health benefits and versatility, sweet potatoes deserve a spot on your plate. Here’s a deep dive into why sweet potatoes are so much more than just a side dish.
Sweet potatoes are rich in essential nutrients, making them a fantastic choice for healthy eating. Let’s explore their standout benefits:
High in Nutrients: Sweet potatoes are packed with vitamins and minerals. A medium-sized sweet potato provides over 100% of your daily Vitamin A needs, thanks to its high beta-carotene content (National Institutes of Health, 2021). Beta-carotene is a powerful antioxidant that supports eye health, immune function, and skin health.
Rich in Fiber: Sweet potatoes' fiber promotes gut health and can help stabilize blood sugar levels, making them an excellent choice for managing diabetes (American Diabetes Association, 2023).
Variety-Specific Benefits:
Orange Sweet Potatoes: Rich in beta-carotene, supporting vision and skin health.
Purple Sweet Potatoes: Contain anthocyanins, which have been linked to anti-inflammatory and brain-boosting properties.
White Sweet Potatoes: Lower in beta-carotene but still a good source of fiber and complex carbohydrates, offering a milder flavor.
Low Glycemic Index: Sweet potatoes have a lower glycemic index than white potatoes, which means they cause a slower rise in blood sugar levels (Harvard Medical School, 2022).
Rich in Potassium and Magnesium: These minerals are crucial for heart health and help regulate blood pressure.
Supports Weight Management: Sweet potatoes' combination of fiber and water content promotes satiety, helping with portion control and weight management.
Sweet potatoes are a chef’s dream, lending themselves to an incredible range of preparations. Here are some of the ways you can use sweet potatoes to transform your meals:
Roasting: Roasting enhances sweet potatoes' natural sweetness. Toss them with olive oil, salt, and spices like paprika or cinnamon for a simple, delicious side dish.
Mashing: Mashed sweet potatoes are a creamy alternative to traditional mashed potatoes. For depth of flavor, add coconut milk, garlic, or even a hint of maple syrup.
Baking: Sweet potatoes shine in baked dishes. Try sweet potato casseroles, gratins, or even baking them whole for a nutritious snack.
Frying: Crispy sweet potato fries or chips are a healthier take on indulgent comfort food when baked or air-fried instead of deep-fried.
Soups and Stews: Sweet potatoes' creamy texture makes them an excellent base for hearty soups and stews. Pair them with ginger, coconut milk, or lentils for a warming dish.
Desserts: Sweet potatoes can be transformed into pies, muffins, or pancakes. Their natural sweetness reduces the need for added sugar.
International Cuisines:
Asian: Purple sweet potato paste for desserts or fillings.
African: Sweet potato and peanut stew.
Caribbean: Mashed sweet potatoes with tropical spices.
Choose the Right Variety:
Use orange sweet potatoes for roasting or mashing when you want bold flavor.
Opt for purple sweet potatoes for visually stunning dishes like purées or desserts.
Select white sweet potatoes for a more subtle taste in savory dishes.
Storage: Store sweet potatoes in a cool, dark place but avoid refrigeration, which can alter their flavor and texture.
Quick Prep:
Microwave whole sweet potatoes for 5-7 minutes as a quick, easy side dish.
Pre-slice and freeze raw sweet potatoes for easy meal prep.
Enhance the Flavor:
Pair sweet potatoes with herbs like rosemary and thyme for savory dishes.
Add a touch of citrus juice or zest to brighten mashed or roasted sweet potatoes.
From their health benefits to their culinary versatility, sweet potatoes are a fantastic ingredient for any meal. Whether you’re roasting them for dinner or blending them into a dessert, this root vegetable offers endless possibilities for creativity in the kitchen.
So, grab a sweet potato and experiment with its diverse applications—you might just discover your new favorite dish!
National Institutes of Health (2021). “Vitamin A: Fact Sheet for Health Professionals.”
American Diabetes Association (2023). “Glycemic Index of Foods.”
Harvard Medical School (2022). “Glycemic Index and Glycemic Load.”
The holidays are synonymous with indulgence but don’t have to derail your health and wellness goals. Creativity and thoughtful ingredient swaps allow you to enjoy the season's flavors while nourishing your body. Here’s how to put a healthy spin on traditional holiday dishes and navigate the festivities with mindfulness and balance.
Are you looking for a menu or recipes to support your event? Head over to the Holiday Recipe page
Appetizers and Snacks
Classic: Creamy Spinach Dip, Healthy Swap: Use Greek yogurt or a dairy-free yogurt alternative instead of sour cream or cream cheese. Add fresh herbs and garlic for flavor without the added fat.
Classic: Cheese and Cracker Platters, Healthy Swap: For a lighter, nutrient-packed alternative, opt for hummus or avocado spreads paired with whole-grain crackers, sliced cucumbers, or roasted sweet potato rounds.
Main Courses
Classic: Roasted Turkey with Heavy Gravy, Healthy Swap: Roast your turkey with fresh herbs, citrus, and olive oil instead of butter. For gravy, use homemade vegetable or turkey stock thickened with arrowroot powder or pureed cauliflower for creaminess without the extra fat.
Classic: Glazed Ham, Healthy Swap: Choose a leaner protein like roasted salmon or plant-based meat alternatives. For a glaze, replace brown sugar with maple syrup or honey and flavor with mustard and orange zest.
Side Dishes
Classic: Mashed Potatoes with Butter and Cream, Healthy Swap: Use cauliflower, parsnips, or a mix of potatoes and root vegetables for a lighter mash—substitute cream with unsweetened almond milk or low-sodium vegetable broth and butter with olive oil.
Classic: Green Bean Casserole, Healthy Swap: Replace canned cream of mushroom soup with a homemade version using almond or oat milk and sautéed mushrooms. Top with toasted almonds or whole-grain breadcrumbs instead of fried onions.
Classic: Sweet Potato Casserole with Marshmallows, Healthy Swap: Roast sweet potatoes and top with a mix of pecans, a drizzle of maple syrup, and a sprinkle of cinnamon for natural sweetness.
Desserts
Classic: Pumpkin Pie, Healthy Swap: Use a whole-grain or almond flour crust, and replace heavy cream with coconut milk or Greek yogurt in the filling. Sweeten with maple syrup or dates instead of refined sugar.
Classic: Cookies and Brownies, Healthy Swap: Use almond or oat flour, unsweetened applesauce, or mashed banana as a sweetener. For a healthier twist, add dark chocolate chips and nuts.
Classic: Eggnog, Healthy Swap: Make a lighter version with unsweetened almond or oat milk, a small amount of maple syrup, and a sprinkle of nutmeg.
Prioritize Protein and Vegetables: Fill half your plate with colorful vegetables and add lean protein. These nutrient-dense choices will keep you satisfied and less likely to overindulge in heavier dishes.
Portion Control: Enjoy your favorite holiday treats in smaller portions. Instead of skipping dessert, savor a small piece or share it with a friend.
Stay Hydrated: Dehydration can mimic hunger, leading to unnecessary snacking. Drink plenty of water throughout the day, especially when indulging in festive drinks.
Balance Your Plate: Follow the 80/20 rule: aim to make 80% of your meals nourishing and healthful, leaving room for 20% indulgence. This ensures you enjoy the season without guilt.
Limit or Eliminate Alcohol: One of the easiest ways to limit alcohol during the holidays is to offer and enjoy flavorful, alcohol-free beverages. NA Cocktails (AKA Mocktails) provide the same festive flair as traditional cocktails without the alcohol. By focusing on delicious non-alcoholic options, you can enjoy holiday festivities while maintaining balance and wellness. Plus, these drinks are a hit with guests of all ages! Here’s how to make them a part of your celebrations:
Prepare a Signature Mocktail: Craft a fun and flavorful alcohol-free drink, such as a sparkling cranberry-lime spritzer or a rosemary-infused citrus cooler. Use fresh fruits, herbs, and sparkling water for a refreshing and visually appealing alternative.
Set up a Mocktail Station: Include a variety of mixers, such as sparkling water, kombucha, fresh juices, and garnishes, such as mint, citrus slices, and berries. Guests can create their personalized drinks.
Alternate with Water: If you’re drinking alcohol, alternate each alcoholic beverage with a glass of water or a mocktail to stay hydrated and limit your intake.
Stay Active: Incorporate physical activity into your holiday traditions. Take a family walk after a big meal, try a group yoga session, or enjoy a dance party at home.
Practice Mindful Eating: Take time to savor each bite, focusing on the flavors and textures of your food. This can help prevent overeating and enhance your appreciation of the meal.
Plan Ahead: Offer to bring a dish to gatherings to ensure a healthy option is available. Having a plan can reduce stress and make it easier to stick to your goals.
The holidays are a time for connection, celebration, and joy. By making thoughtful ingredient swaps and practicing mindfulness, you can enjoy the season’s flavors while prioritizing your health and well-being. Remember, balance is critical—allow yourself the flexibility to indulge while making choices that align with your goals.
Cheers to a healthy and happy holiday season!
Thanksgiving is often seen as a day for gathering with loved ones to express gratitude, indulge in hearty meals, and reflect on the year's blessings. However, the history behind this holiday is deeply intertwined with colonialism, displacement, and the erasure of Indigenous peoples’ cultures and contributions. As we approach Thanksgiving, it’s vital to recognize the complex history behind the celebration and seek ways to honor the Indigenous communities whose land and traditions are often overlooked during this time.
Colonialism has left a profound and enduring impact on Indigenous communities in the United States. The arrival of European settlers initiated a cascade of events that disrupted the social, cultural, and environmental balance maintained by Native tribes for thousands of years. Through land dispossession, forced relocation, cultural assimilation policies, and outright violence, colonialism sought to marginalize and erase Indigenous identities.
The introduction of diseases like smallpox and measles decimated Indigenous populations, as they lacked immunity to these foreign illnesses. Land theft through policies such as the Indian Removal Act of 1830, which led to the Trail of Tears, uprooted tribes from their ancestral homelands, severing spiritual and cultural ties to the land. Assimilation policies such as boarding schools sought to eradicate Indigenous languages, traditions, and belief systems, often through coercive and abusive means.
The legacy of colonialism persists in systemic inequities faced by Native communities, including high rates of poverty, limited access to healthcare and education, and challenges in reclaiming sovereignty and land rights. Indigenous peoples have shown remarkable resilience despite these hardships, preserving and revitalizing their cultures, languages, and traditions.
The Thanksgiving story traditionally told in schools and media perpetuates a myth of harmonious relationships between settlers and Native peoples. In reality, colonialism led to the forced removal of Indigenous communities from their lands, the suppression of their traditions, and the exploitation of natural resources. These historical injustices have had lasting impacts on food sovereignty, with many Indigenous communities losing access to traditional foods, farming methods, and sacred practices.
Today, much of our industrialized food system reflects colonialism's values: monoculture farming, labor exploitation, and environmental degradation. However, Indigenous peoples have long been stewards of sustainable and regenerative agriculture. These practices have been marginalized but are vital to creating a more equitable and environmentally sound food system.
As widely celebrated in the United States, Thanksgiving has evolved into a holiday centered on family, gratitude, and abundance. The narrative often presented in schools and media romanticizes a harmonious feast between Pilgrims and Native Americans, specifically the Wampanoag people, in 1621. This oversimplified and sanitized story overlooks the complex and often violent history of colonization.
For the Wampanoag and other tribes, the early interactions with settlers were marked by mutual aid and diplomacy. However, these relationships were short-lived, as settlers expanded their territories and brought devastating consequences to Indigenous peoples. The traditional Thanksgiving narrative does not address these historical realities, nor does it reflect the experiences of Native Americans whose lands were colonized and cultures suppressed.
Today, many Native communities observe Thanksgiving as a National Day of Mourning to honor their ancestors and acknowledge Indigenous peoples' ongoing struggles. This day serves as a counternarrative to the mainstream holiday, providing a space for reflection and advocacy.
To honor the Indigenous cultures that have been overlooked and undervalued in our Thanksgiving traditions, consider the following ways to transform your celebration:
Learn the True History: Educate yourself and your guests about Indigenous peoples' history and colonialism's impact. Share stories about the resilience of Native communities and their contributions to food, agriculture, and culture.
Honor Indigenous Contributions: Highlight the knowledge and generosity of the Wampanoag and other tribes in aiding early settlers. Share stories of their resilience and contemporary contributions to society.
Support Indigenous Communities: Incorporate actions that benefit Native communities, such as purchasing goods from Native-owned businesses, donating to Indigenous-led organizations, or advocating for policies that support tribal sovereignty and land rights.
Support Indigenous Foodways: Include Indigenous ingredients and recipes in your Thanksgiving meal. Consider dishes that highlight native ingredients like corn, beans, squash, wild rice, and bison. To honor these foodways authentically, collaborate with local Indigenous chefs or consult Indigenous cookbooks.
Land Acknowledgements: Begin your Thanksgiving gathering with a land acknowledgment, recognizing the original stewards of the land where you live and gather. Research the specific Indigenous nations or tribes who once inhabited your area and honor their history and continued presence. By including a land acknowledgment in your Thanksgiving traditions, you foster awareness and gratitude not only for the meal and company but also for the history and resilience of Indigenous peoples. This practice encourages meaningful reflection and action, enriching the spirit of Thanksgiving.
Give Back to Indigenous Communities: Donate to organizations supporting Indigenous rights, food sovereignty, and cultural preservation. Examples include the Native American Food Sovereignty Alliance, First Nations Development Institute, and Indigenous Environmental Network.
Rethink Gratitude: Expand the tradition of gratitude to include reflection on privilege, responsibility, and ways to uplift marginalized communities. Use the holiday as an opportunity to discuss how to be an ally to Indigenous peoples year-round.
Host Inclusive Conversations: Create space at the table for discussions about inclusion and diversity in your community. Use this time to examine ways to incorporate Indigenous voices and perspectives daily.
Participate in National Day of Mourning: Join or support Indigenous-led events commemorating the National Day of Mourning. These gatherings often focus on remembrance, education, and advocacy for Native rights.
Create New Traditions: Replace or supplement existing traditions with activities emphasizing gratitude for the environment and community, inspired by Indigenous worldviews prioritizing balance and interconnectedness.
Land rights refer to the legal, spiritual, and cultural relationship Indigenous peoples have with their ancestral territories. These lands are not only places of residence but also sources of identity, sustenance, and connection to ancestors. Indigenous land stewardship practices often emphasize harmony with nature and sustainable resource management.
Acknowledging land rights is an act of respect and solidarity that recognizes Indigenous peoples as the original stewards of the land. It is a step toward reconciling historical injustices and supporting contemporary efforts for justice and sovereignty.
A land acknowledgment is a statement that recognizes the Indigenous peoples who have historically and continue to live on the land where an event or gathering takes place. Thoughtful and well-researched land acknowledgments can be a meaningful addition to Thanksgiving, fostering awareness and gratitude. Here’s how to respectfully include one:
Do Your Research: Learn about the Indigenous peoples whose land you are on. Use tools like Native Land Digital or contact local tribes for accurate information. Find out the names of the tribes, their history, and their current presence in the area.
Write a Personalized Statement: Create a land acknowledgment specific to your location and the gathering. For example:
“We acknowledge that we are gathered on the ancestral land of the [Tribe(s) Name(s)], who have been the stewards of this land for generations. We honor their enduring connection to this land and recognize the injustices they have faced. We commit to learning from their example of sustainable living and supporting Indigenous rights today.”
Engage Guests: Before or during the meal, take a moment to share the acknowledgment with everyone present. Explain its significance and encourage reflection on the land's history and its original caretakers' resilience.
Pair Words with Action: Acknowledging land rights is more meaningful when paired with tangible support for Indigenous communities. Consider donating to Native-led organizations, advocating for tribal sovereignty, or supporting Indigenous businesses.
Incorporate Indigenous Practices: Complement the acknowledgment with a moment of gratitude for the land, inspired by Indigenous traditions of honoring nature. This could involve sharing something you’re grateful for about the environment or committing to sustainable practices in your daily life.
“As we gather to celebrate Thanksgiving, let us first acknowledge the [Tribe Name(s)], who are the original stewards of the land we are on today. We honor their deep connection to this place and their contributions, past and present, to the health of our planet and communities. We reflect on the history of colonization and its lasting impact and commit to actions that support justice and respect for Indigenous peoples. May this acknowledgment remind us of the interconnectedness of all living things and the responsibility we share to care for the earth.”
Transforming Thanksgiving is just one step in a more extensive journey toward creating an inclusive and equitable society. By honoring Indigenous culture and heritage, we acknowledge the wrongs of the past and celebrate the resilience and contributions of Native peoples today. Inclusion means listening to and amplifying Indigenous voices, supporting their sovereignty, and integrating their wisdom into our shared future.
Thanksgiving offers an opportunity to reflect on history, celebrate gratitude, and honor resilience. By confronting the effects of colonialism and reimagining the holiday to include Indigenous perspectives, we can move towards a more inclusive and equitable society. Transforming Thanksgiving traditions into meaningful acts of recognition and solidarity ensures that the holiday resonates with all communities, fostering understanding and respect for the diverse tapestry of American history.
This Thanksgiving, let’s commit to honoring the land, its original stewards, and the diverse communities that make up our nation. Let’s transform a holiday rooted in colonialism into a day of reflection, inclusion, and genuine gratitude for the cultural richness that Indigenous peoples have shared with the world. By embracing these changes, Thanksgiving can become more than a celebration of abundance—it can be a moment of meaningful connection, education, and progress toward a more inclusive future.
This menu draws inspiration from traditional Indigenous ingredients and cooking methods to create a meaningful and delicious Thanksgiving feast. The dishes celebrate the rich culinary traditions of Native peoples while offering a contemporary and inclusive twist.
Three Sisters Soup: A hearty soup made with squash, corn, and beans, reflecting the agricultural harmony of these staple crops in Indigenous farming.
Smoked Salmon Spread with Cornmeal Crackers: Wild-caught smoked salmon blended with herbs, served alongside crispy cornmeal crackers.
Wild Rice-Stuffed Mushrooms: Earthy mushrooms filled with wild rice, cranberries, and sunflower seeds.
Roast Turkey with Juniper Berry Rub: A traditional turkey roasted with a rub of crushed juniper berries, sage, and other Indigenous herbs.
Cedar-Planked Bison or Venison: (Optional Alternative) A nod to Indigenous cooking methods, featuring lean and flavorful bison or venison roasted on cedar planks for a smoky taste.
Blue Cornbread with Chiles and Honey: A vibrant blue cornbread with a hint of spice, drizzled with wildflower honey.
Roasted Root Vegetables with Maple Glaze: Seasonal root vegetables like carrots, parsnips, and sweet potatoes roasted with a light glaze of pure maple syrup.
Wild Rice and Cranberry Pilaf: A nutty wild rice dish studded with dried cranberries and toasted pecans.
Chilled Cranberry and Chokecherry Relish: A tangy and slightly sweet relish made with cranberries, chokecherries, and a touch of maple sugar.
Pumpkin and Acorn Squash Pudding: A creamy, naturally sweetened pudding made with roasted squash, maple syrup, and warming spices.
Frybread with Berries and Honey (Optional Traditional Treat) Light and crispy frybread served with a topping of fresh berries and a drizzle of honey.
Cornmeal Maple Cookies: Soft, slightly sweet cookies made with cornmeal and sweetened with maple syrup.
Herbal Iced Tea with Pine and Juniper: A refreshing tea made from pine needles and juniper berries, rich in Vitamin C and earthy flavors.
Hot Cider with Wild Spices: Warm apple cider infused with cinnamon, cloves, and anise, using wild-foraged spices where possible.
This vegan menu incorporates traditional Indigenous ingredients and culinary traditions adapted for a plant-based celebration. Each dish reflects the deep respect for the land, sustainability, and cultural heritage of Native peoples.
Three Sisters Soup: A nourishing soup featuring butternut squash, corn, and beans, seasoned with sage and smoked paprika, representing the symbiotic growing method of these staple crops.
Wild Rice and Cranberry Salad: A light salad with nutty wild rice, dried cranberries, toasted sunflower seeds, and a maple vinaigrette.
Blue Corn Hush Puppies: Crispy blue cornmeal fritters served with a side of spicy roasted red pepper sauce.
Stuffed Acorn Squash: Roasted acorn squash filled with a mix of wild rice, mushrooms, pecans, and cranberries, seasoned with herbs like thyme and sage.
Cedar-Smoked Mushroom Steaks: Thick slices of portobello mushrooms marinated with juniper berries, tamari, and smoked paprika, then grilled on cedar planks for a smoky flavor.
Blue Cornbread with Maple Butter: This vegan blue cornbread is served with whipped maple and coconut oil “butter.”
Maple-Glazed Roasted Root Vegetables: A medley of carrots, sweet potatoes, parsnips, and turnips is roasted with a glaze of maple syrup and chili flakes.
Three Sisters Salad: A fresh mix of roasted squash cubes, grilled corn kernels, and black beans tossed with a lime-cilantro dressing.
Cranberry and Chokecherry Sauce: A tart and naturally sweet sauce combining cranberries, chokecherries, and maple syrup.
Pumpkin and Wild Rice Pudding: A creamy dessert with pumpkin, wild rice, coconut milk, and warm spices, sweetened with maple syrup.
Frybread with Maple and Berries (Optional Traditional Treat) Light vegan frybread topped with fresh berries and a drizzle of maple syrup.
Cornmeal and Mesquite Cookies: Soft cookies made with cornmeal and mesquite flour, subtly sweetened with agave nectar.
Juniper and Pine Needle Tea: A warm, earthy tea brewed with juniper berries and pine needles, rich in Vitamin C.
Spiced Apple Cider: Hot apple cider infused with cinnamon, cloves, and ginger.
Hibiscus and Wild Berry Cooler: A chilled, vibrant drink with hibiscus flowers, wild berries, and a hint of agave.
Ingredient Sourcing: Where possible, source ingredients from Indigenous-owned farms or businesses to support Native communities.
Cooking Methods: Incorporate traditional cooking techniques like smoking, roasting, or stone-ground preparations to honor Indigenous practices.
Presentation: Share the stories behind the dishes with your guests to foster appreciation and understanding of their cultural significance.
Cultural Respect: Learn the origins and significance of each dish to honor its cultural heritage. Share these stories with your guests to enrich the meal’s meaning.
Sustainability: Emphasize locally sourced, seasonal, and organic produce to align with Indigenous principles of sustainability and respect for the earth.
This menu not only highlights Indigenous culinary traditions but also invites reflection and gratitude for the land, its history, and the resilience of Native peoples.
As we enter 2025, the culinary world is brimming with innovation and mindfulness, as highlighted by the National Restaurant Association’s “What’s Hot 2025 Culinary Forecast.” Key trends focus on sustainability, wellness, global influences, and exciting flavors. These shifts present unique opportunities for enhancing the senior living dining experience, blending modern culinary practices with reside’ needs.
Sustainability and Local Sourcing: Sustainability remains a top priority, with restaurants emphasizing local sourcing and reduced waste. These practices resonate with consumers who value environmental stewardship and support for local/regional economies.
Global Cuisine, Especially Asian Influences: Korean, Vietnamese, and Filipino cuisines dominate the list. They are celebrated for their vibrant flavors, use of fermented foods, and health benefits. Dishes like kimchi, pho, and lumpia bring a mix of spice, tang, and umami to the table.
Functional Ingredients: Functional mushrooms, fermented foods, and ube (a purple yam) are gaining traction for their nutritional benefits. Fermentation, in particular, supports gut health, a critical concern for seniors.
Wellness Beverages: Drinks like kombucha, cold brew, and vitamin-enriched wellness drinks are rising. These beverages offer functional benefits, such as improved digestion and enhanced immunity, while satisfying the palate.
Value and Miniaturization: Smaller, curated menus and mini-desserts align with consumer demand for value and creativity. Offering tasting portions or flights encourages exploration and minimizes waste.
Incorporating these trends into senior living menus can revolutionize dining by promoting health, cultural enrichment, and satisfaction.
Enhanced Health Benefits: Fermented foods like kimchi and miso, and functional ingredients like mushrooms, can improve digestion, boost immunity, and support cognitive health. These elements align with spa cuisine principles, which emphasize nutrient-rich, healing foods.
Elevated Dining Experiences: Introducing global cuisines and innovative beverage options adds variety and excitement to meals. Residents can explore diverse culinary traditions, fostering a sense of discovery and enjoyment.
Sustainability and Connection: Hyper-local sourcing not only reduces the environmental footprint but also builds connections to the community. Supporting local farmers and producers instills pride and engagement among residents.
Customization and Portion Control: Smaller portions, flights, and customizable options cater to individual dietary needs while reducing food waste. These practices ensure meals are both satisfying and efficient.
The intersection of these trends with senior living dining offers significant benefits:
Health and Wellness: Aligning menus with current trends can meet residents’ growing interest in functional foods and beverages that support overall well-being.
Social and Emotional Fulfillment: Dining becomes an adventure, promoting engagement and connection among residents.
Operational Efficiency: Streamlined menus and sustainable practices can help senior living communities balance cost, quality, and creativity.
By embracing these culinary innovations, senior living communities can redefine their dining programs, offering experiences that are healthful, exciting, and deeply satisfying. Let’s raise a glass of wellness kombucha to a flavorful and vibrant 2025! What are your thoughts on integrating these trends into senior living dining? Let’s discuss this in the comments below!
In today’s food industry, there is growing pressure for companies to shift toward using clean label ingredients—natural, recognizable, and minimally processed components. Consumers are increasingly health-conscious, seeking transparency in what they eat and favoring food products without synthetic additives or preservatives. But as the clean label movement gains traction, companies are faced with a tough question: should they prioritize consumer health and wellbeing, or should they focus on keeping prices competitive?
Data indicates that while consumers claim to prefer clean label products, their purchasing decisions are largely driven by price. Clean label ingredients, while appealing, often come at a higher cost due to factors like sourcing, production, and preservation challenges. Let’s dive into the dynamics between health and cost in clean label foods and examine how both companies and consumers are shaping this evolving trend.
Clean label products—those free from artificial additives, colors, flavors, and preservatives—are no longer a niche market. According to recent studies, 75% of global consumers say they are more likely to buy products with simple, understandable ingredients. Additionally, 91% of consumers believe that food and beverage options with recognizable ingredients are healthier . However, this preference is highly conditional on price.
A significant report from Food Navigator noted that consumers will prioritize clean label products only if they are price competitive with conventional alternatives. This reflects a key consumer mindset: health is important, but so is affordability. When clean label products are priced at a premium, only a smaller, health-focused segment of the market will consistently choose them over cheaper, additive-laden options.
The reality for food manufacturers is that clean label ingredients often cost more than their synthetic counterparts. Natural preservatives like vinegar, citrus, or rosemary extracts, for example, are more expensive and less efficient than artificial preservatives like BHT or sodium benzoate. Similarly, natural food colorings derived from plants or fruits can increase production costs significantly compared to artificial dyes.
This price gap presents a challenge for companies trying to cater to the growing demand for clean label options. Many consumers desire clean labels, but they are also sensitive to price fluctuations. In fact, a study by Kerry Taste & Nutrition found that while 65% of consumers are willing to pay more for clean label products, this willingness diminishes sharply when the price difference exceeds 10% .
Food companies face an ethical decision in balancing consumer health with cost efficiency. On one hand, there's a clear responsibility to prioritize public health by offering food products that nourish and enrich consumers. In many ways, the clean label movement is a step in the right direction, as it reflects a growing consumer awareness around food additives and their potential health impacts.
However, prioritizing health over cost can lead to challenges in product pricing and accessibility. Companies that choose to absorb the additional cost of clean label ingredients may find their profit margins squeezed. On the other hand, passing these costs directly to consumers can alienate a large portion of the market, especially in regions or demographics where affordability is a primary concern.
A data-driven approach shows that companies must find innovative ways to close this price gap. One option is to streamline supply chains, invest in new food technologies, or adopt scalable clean label practices that reduce costs over time. For instance, some companies are turning to natural fermentation techniques or high-pressure processing (HPP) to extend shelf life without chemical preservatives.
As consumers become more informed about what they eat, their expectations for clean, transparent labeling increase. Shoppers are no longer just looking for products that taste good—they want products that align with their values of health and sustainability. Clean labels provide a sense of trust, and brands that embrace this are often seen as more credible and responsible.
Data supports this growing shift. A 2023 survey by Ingredion found that 73% of consumers read ingredient lists more carefully today than they did five years ago . Moreover, 59% of consumers said they are willing to switch brands for a product that is free from undesirable ingredients, highlighting how important clean labels have become in shaping brand loyalty.
But while consumers demand better ingredients, they also expect competitive pricing. As inflationary pressures rise and food costs increase globally, the tension between cost and health will likely intensify. Brands that can offer clean label products without compromising affordability will be in the best position to capture this evolving market.
For food companies, the answer lies in finding a balance between offering health-conscious products and keeping prices within reach for the average consumer. Rather than an "either-or" approach, companies must look at clean label innovation as an investment in the future of food. By adopting new technologies, building sustainable supply chains, and educating consumers on the benefits of clean labels, the industry can bridge the gap between health and cost.
The goal should not be to simply cut costs but to reimagine how food is made and marketed. For example, brands can focus on transparency by highlighting the benefits of clean ingredients while also explaining the rationale behind pricing. This approach builds trust and encourages consumers to make informed decisions, even when faced with a small price premium.
Prioritizing clean label ingredients involves balancing the growing consumer demand for healthier, more natural food with the reality of cost. While research shows that consumers overwhelmingly prefer clean labels, they’re not always willing to pay significantly more for them. Companies, therefore, face a dual challenge: maintaining affordability while stepping up to the ethical responsibility of nourishing consumers with wholesome ingredients.
Ultimately, the future of clean label foods will depend on the ability of food manufacturers to innovate in ways that reduce the cost of natural ingredients without sacrificing quality. As consumers continue to push for more transparency and health-conscious products, the companies that can meet these demands while keeping prices fair will stand out as leaders in the evolving food landscape.
Sources:
Culture is the invisible force that drives an organization. The set of shared beliefs, values, and behaviors shapes how employees interact with each other, with customers, and with the broader community. A positive, inclusive, and empowering culture creates an environment where employees are not just motivated by financial incentives but by a sense of purpose, belonging, and responsibility.
In any organization, culture defines the way decisions are made, how challenges are tackled, and how success is celebrated. When an organization has a strong culture, it fosters collaboration, trust, and innovation. Employees feel valued, which leads to increased engagement and a willingness to go above and beyond. This sense of shared purpose is essential in industries like hospitality and customer service, where the human touch plays a central role in the guest experience.
One powerful way to foster a deep connection between employees and the organization’s culture is through an ownership works model, where every employee becomes a part-owner of the organization. When individuals have a stake in the company's success, it transforms their relationship with the work they do. No longer are employees merely completing tasks for a paycheck; they are now contributing to something they partially own and from which they directly benefit.
In this model, the organization's financial success is intertwined with each employee’s success. Studies show that employee ownership can increase job satisfaction, productivity, and retention rates. It encourages a sense of accountability and pride as each employee recognizes their role in the company's success.
Beyond financial incentives, employee ownership fosters a culture of mutual respect and collaboration. Knowing that every colleague is also a part-owner nurtures a stronger sense of team unity. The decisions made, the quality of work performed, and the care taken with every task become elevated because employees see themselves as key contributors to the company’s direction.
In industries where customer service and hospitality are crucial, the ownership model can lead to a marked improvement in how employees approach their roles. When employees feel that they are directly responsible for the success of the organization, they are more likely to take pride in their work and provide exceptional service.
Ownership can shift an employee's mindset from “This is just my job” to “This is my company.” That shift is palpable to customers, who can sense when they are being cared for by someone who is genuinely invested in their experience. This often results in better attention to detail, a proactive approach to solving customer problems, and a willingness to create memorable, positive experiences.
For example, when customers walk into a restaurant or hotel where employees are owners, they’re greeted not just by staff but by individuals who have a personal stake in the customer’s satisfaction. The result is more personalized, thoughtful, and attentive service.
Furthermore, the alignment of employee interests with the company’s success incentivizes continuous improvement. Employees are more likely to suggest innovations, streamline processes, and optimize operations when they know their contributions directly impact the organization's profitability and sustainability.
Culture is the backbone of any organization, and when nurtured, it can drive long-term success and create a workplace where employees feel deeply connected and motivated. The ownership works model enhances this culture by giving employees a tangible stake in the organization’s future. When ownership is combined with a solid commitment to customer service, the results are precise: improved guest experiences, greater team collaboration, and a shared purpose beyond individual roles.
By fostering an ownership mindset, we can ensure that every interaction with customers is a reflection of the pride and dedication our team feels toward the company they help to build.
