Whole Living

I just learned that Martha Stewart has a Whole Living site. I love it already!

http://www.wholeliving.com

"living peppermint fudge"

Rawesome Peppermint Brownies
by Julia Holt
1 cup almonds ground into flour
1/2 cup agave nectar
1/2 cup cold pressed coconut oil
. . . blend
Slowly add:1/2 c. powdered cacao
7-8 drops doTerra Peppermint essential oil.
Gently blend, and do not over mix or heat.
Pour into a square pan and let set in freezer. Stores in freezer or fridge. Serves 16-1" pieces of deliciousness.

Heather's Chicken Noodle Soup

adapted from http://www.pacificfoods.com/kitchen-talk/recipes/view/67

3 quarts of Pacific Organic Free Range Chicken Broth
2-3 chicken breast halves cut into small cubes
2-3 cups baby carrots cut into small pieces
2 tbsp minced garlic
2-3 stalks celery
1/2 onion chopped finely
1TB Soy Sauce or Amino Acids to taste
1/2 tsp thyme, crushed and or 1/2 tsp Italian Seasoning and Parsley
1 tsp Basil, crushed
1 tsp Coriander (powder)
1/2 tsp Salt to taste
1/2 tsp black pepper

2 TB Olive oil added near the end of cooking to enhance flavor (optional)

1/2 package semolina egg noodles or shell noodles

or

2 cups partially cooked wild rice ( Can cook the rice in Organic Free Range Chicken Broth as well instead of water)

In a large pan add three quarts of Organic Free Range Chicken Broth (or add "Organic Better than Bouillon" to three qts. water)Cover and start heating on high.

While the broth is heating, cut three chicken breasts into cubes 1/2 to 1 inch in size.
In a separate skillet or wok, add 2 tablespoons of minced garlic.
Cook and slightly brown the garlic then add the chicken and stir together. Lightly salt and pepper the chicken as it starts to cook.

Wash and cut up celery, onion, baby carrots in 1/4 inch pieces, add to broth.

Add remaining spices and oil to broth.

When the broth begins to broil, add 12 oz package of semolina based egg noodles.

Add the fully cooked chicken and the juices created from cooking to the broth, noodles and veggies.

Cover, reduce heat and simmer until noodles are tender.

Should make about sixteen cups (or eight two cup servings).

cari's delicious black beans

All-Purpose Black Beans

1 Tablespoon olive oil

1 medium onion, finely diced

1 scotch bonnet or jalapeno or serrano pepper, finely chopped (I used jalapeno)

3 cloves garlic, peeled and thinly sliced (I used minced garlic)

3 cups cooked black beans

1 tsp coriander

1 tsp cumin

1 tsp chili powder

½ c- ¾ cups water

Juice of 1 lemon

½ cup cilantro, chopped

Sea salt to taste

Black pepper to taste

Sauté onion and jalapeno until soft and onion is translucent. Add garlic and sauté for another minute. Stir in beans and spices. Add water, lemon juice, and cilantro (the sooner you serve after adding the cilantro, the stronger the cilantro flavor will be).

We eat these in warmed up corn tortillas with salsa and lettuce and tomatoes. We use them in quesadillas. We use them in enchiladas. They can be used in taco salad. We eat them plain with brown rice. They originally came from a recipe called “Black Bean Burritos” and came with the following sauce recipe to go inside the tortilla with the beans. I haven’t tried the sauce yet, but it looks really yummy.hh

Sauce:

1 cup nonfat plain yogurt

2 T tahini

Juice of ½ lemon

2 T clinatro, finely chopped

Sea salt to taste

Black pepper to taste

ellen's healing harvest soup

ELLEN’S HEALING HARVEST SOUP

You will need a cutting board, good chopping knife, soup pot, steam rack, skillet

Steam on a steam rack on low heat with as much water below rack as possible whatever veggies you have or want to get. Some suggestions are:

Winter squash

Carrots

Turnip or parsnip

Beet

Potato – any kind

Cabbage (red is pretty)

Celery

Asparagus

Chop in order of hardness (into largish bit size pieces) and put on rack in order of hardness. Steam only until fork will go thru the carrots (not mushy). By steaming, the veggies retain their individual flavors, & by not boiling they retain their nutrients too. Save the water from steaming for soup stock.

While veggies are steaming sauté large onion and 3-4 cloves of garlic in a mixture of Olive Oil and Tamari in skillet – stirring- just until softened.

Once veggies are soft - turn off heat – put veggies into the steam water in pot. Add 1 quart fresh or canned Tomatoes &/or 1 quart of any packaged organic soup (like Imagine). Tomato Basil or Vegetable Broth is good. Add grated fresh Ginger.

After soup is all together add any chopped greens (kale, chard, arugula, collards, bok choy, etc.), and fresh, dried or frozen herbs such as: Basil, Oregano, Thyme, Cilantro. They do not need to cook ~ they will wilt in the hot soup.

After soup is in bowls I like to sprinkle on green onion or parsley. (kitchen sissors)

If there is illness use a garlic press to press in 2 cloves garlic per bowl.

When a cold or flu is trying to get you ~ eat only the soup all day, 6 bowls at least, with the fresh garlic for a day or two and it will heal you. Promise J Fresh Ginger tea is great too!

Remember to keep head, feet and chest very warm. Avoid any sugars (including fruit) as sugars feed infection. Also avoid any dairy & bread. For sinus problem use a Nettie Pot with: 1 cup warm water with ½ teas. salt and 2 drops of Iodine. For sore throat: gargle with ¼ cup hot water with ¼ teas. salt and dash of Cayenne (as much as you can stand). It needs to be hot in temperature and BTU’s. It really, really works!

An Herbal Christmas!

Natasha Watson & Jamie Garlic showed how you can make your own rice packs. You can make a tube out of material to go around your neck and simply straight stitch around the edges or simply use a clean sock and an elastic band. You fill them with regular rice or basmati rice for a lovely aroma. Then add essential oils like peppermint so you can have a little aroma therapy while you are relaxing. Natasha also said that you can partially fill a small sock and put in the freezer for emergencies when someone needs an ice pack.

Natasha also shared a brown sugar scrub to soften your skin. (Note: not for facial use)
3 parts brown sugar
1 part canola oil
vanilla or essential oil for fragrance

Jamie made a darling wreath out of tea bags and scrapbook paper, clothes pins and card board. She found a delicious selection of herbal teas at Sunflower Market.
http://dollarstorecrafts.com/2010/05/make-a-tea-wreath/

Learning about Herbs
http://www.botanical.com/ (This site features the online text A Modern Herbal "one of the most popular resources for herbal information. Written in the early part of the last century, the advice is both timely and historical.")


http://www.findaspring.com (where to find a spring any where in the United States)

http://theessentialherbal.blogspot.com/

http://www.mountainroseherbs.com/newsletter/09/January/winter.html (Seven herbs to help you through winter)

http://www.learningherbs.com/
(this site contains lots of free information on how to use herbs and a cooperative game that teaches about edible and medicinal plants.)


Making your own cosmetics
DIY Mineral Make-up
http://www.youtube.com/watch?v=4ukHbEw17fU
http://www.instructables.com/id/DIY-Mineral-Makeup/

Lotions/Soaps/ Natural Home Keeping


http://www.makeyourcosmetics.com/index.asp

Elder Berry & Elder Flower


http://www.botanical.com/botanical/mgmh/e/elder-04.html

Brook Andreoli and Julia Holt taught us about Elderberry.

It protects against multiple strains of flu and shortens flu durations and increases the production of infection fighting cytokine. It fights viral and bacterial infections, strengthens the immune system and helps protect the respiratory system. It has been shown to be effective against ten known strains of influenza including the type that includes H1N1.

You can use the bark, leaves, flowers and berries. You can find the right kind of Elder Tree in Provo Canyon—the berries need to be the black kind not red. (They said if you ate them raw it wouldn't hurt you, but they may give you a tummy ache, so better to cook them.) Good Earth sells the dried Elderberries and flowers, or you can find them online at Mountain Rose Herbs.

http://www.mountainroseherbs.com/search/search.php?refine=y&keywords=elder+barry&x=0&y=0

Brigham Young's favorite herbal blend was:
1 part Elder Flower
1 Part Peppermint
1 Part Yarrow
Prepare as a tea and use for the flu, lowering fever, bronchial inflammation & congestion. Serve with honey and lemon as desired.

Elderberry Lemon Syrup

1 cup fresh or 1/2 cup dried elder berries
3 cups water
1 cup raw local honey
12 drops lemon essential oil

Bring the berries and water to a boil. Reduce heat and simmer for 30-45 minutes.
Mash the berries, strain and add the honey to the liquid.
Mix Well (Julia uses an electric hand blender)
Discard the berries. Store the elderberry syrup in a covered jar and refrigerate.
Keeps 3 months.

Adult Dosage: Take 1 Tablespoon per day for upkeep, or 2-3 Tablespoons per day for the flu.

Children's Dosage: 1 tsp. per day for upkeep, or 2-3 tsp. per day for the flu

Elder Tincture recipe shared by Brook

Tincture by Amy Jones (her local classes are AH-mazing)
16 oz vegetable glycerine
16 oz reverse osmosis water
2 c cut herbs or 1 c powdered herbs

Sterilize your glass jars with hydrogen peroxide before filling.
Use equal parts Elder Berries, Elder Flowers and Wild Cherry Bark
Wild lettuce (you can find these at the Orem Herb Shop)
Shake every day for 14 days.
Pour into another sterilized jar and squeeze through muslin.
Store in a cool dark place.
You can find dark amber bottles at "Aroma Tools" in Orem (along with lots of other great jars).

http://www.nourishingdays.com/2010/11/making-elderberry-glycerin-tincture/

"Elderberry is one of those things I like to keep in my medicine cabinet for both young and old. It is good to take as a preventative to the cold and other nasty bugs you can pick up here and there. We also take it at the first sign of sniffles, aches, or flu-like symptoms. It works better than I could have ever imagined...I came across a wonderful resource, Rosemary Gladstar’s Family Herbal. This book simplifies all of the herbal preparation methods. I looked up her simple method for glycerin tincture making (because I know this is easy to give to children) and went to work."
Elderberry Glycerin Tincture

1 part vegetable glycerin

1 part water

dried elderberries

Directions

Combine vegetable glycerin and water in a 1:1 ratio and set aside. In a quart jar place about 1/2 pound of the dried elderberries. Pour over the glycerin-water mixture until well covered and saturated. Place the lid on and keep in a dark place.
Shake the jar every day to distribute the berries and glycerin. Let sit, shaking daily, for [14 days to] about a month.
Strain the liquid off from the berries using cheesecloth, a coffee filter, or a thin old towel. Be sure to squeeze all of the liquid out of the berries.
Store in an airtight container. yields about two cups of tincture.

Make Your Own Lotion Bars for Holiday Gifts!
by Rosalee de la Forêt

The following recipe makes about seven one-ounce bars
http://www.learningherbs.com/news_issue_73.html

Agave: Use sweetners sparingly

 

After watching "Sugar: The Bitter Truth" I started wondering about how safe Agave really is. The professor in the video talked about the dangers of high fructose levels. He said in nature sweet things are packaged with fiber that reduces the effects of the fructose in the body.

Agave can have a lot of fructose, around 90 percent (Sugar is 50 percent fructose, high-fructose corn syrup (HFCS) is 55 percent). The problem with taking in a lot of fructose is that your body must convert it to glucose in the liver, but if you have too much, it gets stored as fat. Fructose is correlated with increased blood triglyceride levels, heart disease, and insulin resistance. This isn't really a concern when you're eating fruit, a natural source of fructose (along with other vitamins and minerals). It's when synthetically made fructose is ingested in such concentrated levels that the problems arise.  http://planetgreen.discovery.com/food-health/agave-fructose-corn-syrup.html

Whole fruits generally contain a much smaller amount of fructose compared to sucrose and glucose.  In addition, fruits contain vitamins, minerals, phytonutrients, fiber, and other nutrients.  Our bodies are designed to digest a complete “package” of nutrition that appears in whole, fresh, ripe fruits.  Could nature be wrong?  For example, it’s always better to eat fruits whole or blend them rather than juice them.  When you juice fruits you remove the fiber which helps to slow down the absorption of the sugars. Concentrated sweeteners also contain no fiber and have much greater concentrations of simple sugars than are found in fresh fruit or even juices...

If you are making a “raw” recipe and it does require a concentrated sweetener, I have some recommendations for some better options to use instead of agave:  (Listed in order of preference.)

1.     Use ripe fresh fruits.  Ripe fruits contain nutrients, fiber and water, a complete package, as nature intended.  I find that ripe and organic fruits are usually sweetest.

2.     Use fresh whole stevia leaves.  Stevia is an herb that actually tastes sweet but contains no sugar.  This herb can be very hard to find fresh, so I personally grow my own.  If fresh leaves are not available, get the whole dried leaves or the whole leaf powder.  Avoid the white stevia powder and the stevia liquid drops as they have been highly processed.

3.     Use dried fruits.  If you need a “syrup” consistency, just soak the dried fruits in some water and blend them up with the same soak water.  Dates, figs, and prunes are some of the sweetest dried fruits that tend to work well in recipes.  Try wet Barhi dates blended with a little water for an amazing maple syrup substitute.   Please note: Since there are no raw labeling standards, some dried fruit may be dried at higher than 118 degrees, and thus, not really raw.  If you want to ensure you are eating really raw dried fruit, it is best do dehydrate it yourself.

4.     Raw Honey is a concentrated sweetener, and although not recommended, in my opinion it is better than agave syrup because it is a whole food and occurs naturally in nature.  Of course, honey is not vegan and that may be a concern for some.   I recommend purchasing local honey from a beekeeper.  

Other “concentrated sweeteners” that are often seen in raw food recipes include:

1)     Maple Syrup which is not raw and heat processed. If it is not organic, it may also contain formaldehyde and other toxic chemicals.

2)     Sucanat or evaporated cane juice is pure dried sugar cane juice.  Unfortunetly this is processed at a temperature above 118 degrees and therefore can’t be considered raw.

3)     Yacon Syrup is a syrup from the root of the yacon plant in South America.  It is once again, a concentrated sweetener processed at a temperature of up to 140 degrees farenheight.

The moral of this article: Eat whole fresh fruits and vegetables, they are always best.  Always question processed and concentrated foods that are not found in nature, even if “raw”. http://www.living-foods.com/articles/agave.html

Here are two great articles that I am quoting from that talk about fructose and its effects on our bodies:

http://planetgreen.discovery.com/food-health/agave-fructose-corn-syrup.html
http://www.living-foods.com/articles/agave.html

Sugar: The Bitter Truth

I listened to this as I cleaned my kitchen today. With the holidays coming and treats everywhere I needed some encouragement to keep trying new things and avoiding sugar.

Sugar: The Bitter Truth

Side Note: Today is November 16th and I have already lost a few pounds, because I have been watching for hidden sweeteners and controlling my sweet tooth. Although I have to admit I have still had my little daily indulgence of a few dark chocolate chips...

Nutrition for Life

With winter approaching I am already dreaming of my next garden, and things I want to try in the spring. As I was looking at the burpee site I came across this great article that explains the different nutrients found in each vegetable and garden kitchen tips.

Dear Gardener, These top-quality vegetables and fruits coming from your backyard not only taste terrific, but do wonders for your health. Hundreds of studies world-wide draw the same conclusion: people who eat the most vegetablesand fruits have lower rates of cancer, heart disease, and other chronic ills than those who eat the least. Discoveries of powerful disease- fighting compounds in vegetables and fruits are making headlines all the time. You’ve been reading those headlines, and asking us about the nutritional content of vegetables and fruits. In response to a huge volume of requests, we’re introducing the Rainbow Garden. This simple, clear approach to garden planning allows you to take advantage of the latest nutrition discoveries. You’ll wind up with a garden that gives you the full complement of protective vegetables and fruits. Happy-and-healthful-gardening! Yours, George Ball, Jr. Chairman and Chief Executive Officer W. Atlee Burpee

Click on a link below to go directly to the color category you prefer. GREEN: They are top-notch sources of Lutein and Zeaxanthin, compounds linked to protection from eye disease. Many of these foods are also rich in beta-carotene, folic acid and minerals. DEEP YELLOW/ORANGE-FLESHED: Their beautiful color comes courtesy of Beta-carotene, the antioxidant linked to decreased risk of cancer and heart disease. DEEP RED/PURPLE: Foods in this category are rich in Anthocyanins which research has shown can help prevent cancer and reduce the formation of artery-clogging plaque (a cause of heart disease). LIGHT GREEN/WHITE: Ultra-protective foods that fall under this category contain compounds which help destroy cancer-causing agents. IN A CATEGORY OF THEIR OWN: A few Burpee plants didn't fit into any of these categories, but are still nutrition powerhouses. Click Here to go to the Nutrition Guide Glossary.

GREEN They are top-notch sources of Lutein and Zeaxanthin, compounds linked to protection from eye disease. Many of these foods are also rich in beta-carotene, folic acid and minerals.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S ARTICHOKES shop all > One choke has 6 1/2 g of fiber (even after trimming the tough stuff) and a powerful cancer-fighter called silymarin. Get an early start; plant indoors 8-10 weeks before bringing them outside. ARUGULA shop all > Arugula gets its lively sharp taste from Indoles which detoxify cancer-causing chemicals. A breeze to grow; ready to harvest in 30-40 days from seed. ASPARAGUS shop all > Exceptionally rich in Folic acid, with 65% the Daily Value (DV) per cup. Contain saponins, compounds that fight cancer and lower blood cholesterol. Be patient; it takes two to three years to get the full harvest. Consider ordering Burpee's one-year-old roots for an earlier harvest. BEANS, LIMA shop all > A whopping 6 1/2 g of fibre is just half a cup cooked plus 10% the Daily Value for two heart-protecting minerals: copper and magnesium. They like it hot; germinate in warm soil and plant when you're assured of warm weather. BROCCOLI shop all > Broccoli is the best source of cancer-fighting sulforaphane, plus 60% the DV of vitamin C in just a half cup cooked. Broccoli doesn't like the intense summer heat, so plan for a spring or fall crop. Or both! BRUSSELS SPROUTS shop all > Eating brussels sprouts may decrease lung and colon cancer, according to research. Active ingredients; Indoles and vitamin C (81% the DV in a half cup cooked). Frost or cool weather sweetens brussels sprouts, so leave them on the stalk when that first frost hits. GREEN BEANS shop all > A good source of fiber, and sprinkled with nearly every vitamin and mineral. All are rich in bone-preserving vitamin K, cancer-fighting Indoles and vitamin C. Pick as soon as they're ready and keep picking! If you don't, they'll go to seed and stop producing. GREENS shop all > (kale, Swiss chard, turnip, collard) Collards are high in calcium (11% the DV in a half cup cooked). Make them tender by cutting off the tough stem section, then steam lightly before sauteing or stir-frying. LETTUCE shop all > 2 cups of Romaine cover 45% the DV for vitamin C. A cinch to grow from seed, they like it cooler, so count on a spring and fall crop. PEAS shop all > (snap or snowpeas) An impressive 64% the DV for vitamn C in just a half cup. So tender and sweet they don't really need cooking; just throw them in a minute or two before turning the heat off. PEPPERS, SWEET shop all > Red and yellow are extra-rich in vitamin C (144% the DV). All colors: the older they get, the richer in C. If left on the vine, a green pepper will turn red. PEPPERS, HOT shop all > Capsaicin, the Antioxidant compound that gives these peppers their fire, battles both heart disease and cancer and is used as a topical pain reliever. To avoid tingling fingers, wear rubber gloves when plucking and chopping. SPINACH shop all > Packed with two heart-savers; magnesium (20% the DV) and Folic acid (33% the DV) in a half cup cooked. The earlier you plant, the more crop you get. Work around its "day-length sensitivity" (goes to seed during the long days of summer) by planting in March and/or August. H E R B S BASIL shop all > Contains monoterpenoids, compounds which detoxify cancer-causing chemicals and kill tumor cells. Keep nipping off the flowers and you'll get more basil leaves. CHIVES shop all > Like onions and garlic, chives contain health-promoting Allylic Sulfur Compounds. Best used fresh, not cooked. Lends a milder taste than onions to sauces and garnishes. DILL shop all > Contains limonene, which helps prevent cancer by disarming cancer-causing chemicals. Plant thickly, do not thin; stems help each other stand up. MINT shop all > Contains menthol, which fights the inflammation that causes muscle and arthritis pain and kills oral bacteria that cause dental plaque. Steep a few sprigs in boiling water for mint tea, use a 1:4 mint to parsley ratio in tabbouleh. OREGANO shop all > Contains monoterpenes, which help prevent cancer by detoxifying cancer-causing chemicals. Watch your portions, a little goes a long way with this potent herb. PARSLEY shop all > A quarter cup covers one third the DV for vitamin C and 100% the DV for vitamin K, which along with calcium is linked to prevention of osteoporosis. Use generously to take advantage of its high nutrition; make parsley pestos or traditional tabbouleh which is 1/3 parsley. ROSEMARY shop all > Gets its flavor from carsonol and rosmarinic acid which fight breast and lung cancer in animal studies. It likes it dry, so plant a little higher than the other herbs and on sandy, rocky soil for good drainage. F R U I T KIWI shop all > Extravagantly vitamin-C-rich with 124% the DV in just one fruit. Stick around, in two or three years you'll get the full harvest.

YELLOW/ORANGE Their beautiful color comes courtesy of Beta-carotene, the antioxidant linked to decreased risk of cancer and heart disease.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S CARROTS shop all > Research shows that people who eat carrots 2-3 times/week have lower risk for certain cancers; also drinking carrot juice lowers LDL, the "bad" cholesterol. Plant at the end of July (or late October in warmer climes) for a fall crop in addition to a spring crop. POTATOES, SWEET shop all > Per half cup cooked: 3 g fiber and 41% the DV for vitamin C They're not yams! Sweet potatoes are orange or reddish-fleshed and grow in the US; yams are yellow-fleshed and grow in the tropics. PUMPKINS shop all > Save the seeds which are a great source of magnesium, a champion of both bones and heart. To grow a big pumpkin, trim off all shoots and keep just the vine attached to the pumpkin. Regularly water and fertilize. Start planting the second week in June for a pumpkin by Halloween. SQUASH shop all > (Acorn, Butternut, Winter) Great source of fiber (about 4 g per half cup cooked). Cutting through the tough skin can be difficult-and dangerous; soften the skin by baking in 1/2-inch water for 20 minutes, then remove and cut. F R U I T CANTALOUPE shop all > One cup cubed covers 113% the DV for vitamin C. When is it ready to pluck? When you press your thumb on the spot where the fruit connects to the vine and it slips right off.

DEEP RED/PURPLE Foods in this category are rich in Anthocyanins which research has shown can help prevent cancer and reduce the formation of artery-clogging plaque (a cause of heart disease).

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S BEETS shop all > A half cup provides 17% the DV for Folic acid. Pick them young for tenderness and sweetness. EGGPLANT shop all > In test tube studies, eggplant extracts destroyed free radicals, molecules that trigger cancer and heart disease. Eggplant can really soak up the oil so instead of frying, brush lightly with olive oil and grill. RADICCHIO shop all > Contains cancer-fighting Indoles. Plant this cool season crop in early spring or late fall. RADISHES shop all > Radishes go from cool to hot because chewing releases the sharp-tastng cancer fighters: Indoles and Isothiocyanates. The longer they remain in the ground, the hotter they get. F R U I T BLACKBERRIES shop all > Ranked among the top-ten most powerful carcinogen-fighters, blackberries contain Ellagic acid and 4 g fiber per half cup. Try the thornless varieties for scratch-free picking. BLUEBERRIES shop all > Blueberries improved memory and coordination in lab animals and are ranked among the top 3 fruits or vegetables in Antioxidant power. The beautiful blueberry bush grows up to 5 feet tall with flowers in spring, berries in summer and crimson leaves in the fall. PURPLE GRAPES shop all > Contain similar flavonoid compounds as wine which fight heart disease by warding off high blood pressure and artery-clogging plaque. Most Burpee varieties are seedless, and all are easy to train on a trellis or fence. RASPBERRIES shop all > Good source of two cancer fighters: Ellagic acid and fiber (4 g per half cup). If you've never had home-grown, prepare for a sweeter, tastier berry. STRAWBERRIES shop all > Bursting with health-promoters: Ellagic acid, 3 g fiber, and 108% the DV of vitamin C per 3/4 cup. To stay stocked from June to first frost, first plant "June-bearing" and then plant "Day Neutral" or "Everbearing".

BRIGHT RED Rich in Lycopene.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S TOMATOES shop all > All colors are vitamin C-rich (30-39% the DV in a tomato, 47% in a cup of cherry tomatoes). Orange varieties are higher in Beta-carotene, lower in Lycopene. Stretch out the season by planting one or more varieties in each class (early, middle and late summer). WATERMELON shop all > A cup of cubes supplies a quarter of the DV for vitamin C. Of the fruits, this one needs the most water. It's ripe a few days after the curly tendril closest to the stem (attached to the watermelon) turns brown.

WHITE/LIGHT GREEN Ultra-protective foods that fall under this category contain compounds which help destroy cancer-causing agents.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S CABBAGE shop all > (Chinese cabbage, Pak Choi) Research shows that eating cabbage may protect against cancer, probably due to its Indoles. Also high in vitamin C. If it's a little strong for you, disguise it by combining with other vegetables in a stir-fry. CAULIFLOWER shop all > Contains important cancer-fighters: Isothiocyanates, Indoles and vitamin C (half the DV per half cup cooked). To keep cauliflower white, when heads are still small, wrap-and-rubberband-leaves over the beginning of the heads. GARLIC shop all > A half clove to one clove daily can lower blood cholesterol by about 9% according to the research. Garlic also helps reduce the risk of stomach cancer. Plant on the shortest day of the year (in December) or in very early spring. Garlic grows in cool soil and pops up when it warms up. HORSERADISH shop all > It's the cancer-fighting Isothiocyanates that are wowing your tastebuds. A great source of vitamin C: 40% the DV in just 2 tablespoons. Watch it, they spread, so don't over-plant, and leave them some room. They'll come back year after year. ONIONS shop all > AND SCALLIONS shop all > Onions have been linked to reduced cancer risk and may help quell asthma symptoms. Rich in Allylic Sulfur Compounds and quercitin, a heart disease and cancer-fighting compound. Plant both onions and scallions in early spring. One scallion seed will produce 4-5 stalks. RUTABAGA shop all > Along with its Isothiocyanates, rutabagas are a good source of another cancer (and heart disease) fighter: vitamin C (27% the DV per half cup cooked) Roast or boil and add to mashed potatoes for a new twist to an old standby. TURNIPS shop all > Battles cancer with an arsenal that includes Isothiocyanates, a sprinkle of C and fiber. Adds some "oomph" to a grilled or mashed winter vegetable medley.

IN A CATEGORY OF THEIR OWN A few Burpee plants didn't fit into any of these categories, but are still nutrition powerhouses.

Color Category Other Nutrients Gardening Kitchen Tips V E G E T A B L E S CELERY shop all > Contains phthalides which lower blood pressure and cholesterol. Home-grown celery is a robust green color, nothing like the anemic white stuff you find in supermarkets. CORN shop all > (Yellow) Yellow corn is high in the eye-protectors Lutein and Zeaxanthin. The sugar-enhanced varieties are easiest to grow. CUCUMBER shop all > Keep the skin on for fiber and vitamin K (a quarter of the DV in a cup sliced). To minimize seeds, plant the seedless varieties or pick the other types before they grow too wide. PEAS BLACK EYED shop all > A fantastic source of two heart protecting nutrients: fiber (8g) and Folic acid (44% the DV) per half cup cooked. Thrives in heat and warm soil.

Heather's Quinoa Chili

1. Soak 3 cups beans overnight and pour off water—vary the amount of beans depending on your size of family. (Optional: You can boil the beans before you soak them to reduce even more gas and then pour off the water.) I heard it would be good idea to also soak your Quinoa at this point too, but I just threw mine in while I was cooking it—I'm still learning : )

2. Put the beans in a large pot, cover with water and cook until tender. (I like to pressure cook mine for about 15-20 minutes until they are tender). Rinse
(If you are in a hurry you can skip this step and use: 2 cans kidney beans-rinsed, 2 cans black beans-rinsed, and 1 can refried beans. This was what I used for class.)

3. Add to the beans 1-2 quarts bottled tomatoes (or you can use: 1-2 cans diced tomatoes, 1-2 cans tomato sauce, 1-2 cups water)

4. Add 1 cup Quinoa

5. Add spices to taste. (This amount makes a Medium hot chili)
       2 tsp chili powder
       1 tsp cumin
       1/4 tsp oregano
       2 chili peppers crushed up as fine as you can get it or 1 can of green chilies
       4-5 shakes of tabasco sauce if you like it hot (I do not use)
      
6. Add a selection of your favorite veggies to taste:
       2-3 carrots chopped
       2-3 celery stalks chopped
       1 green pepper seeded and chopped
       2-3 cloves garlic minced (optional)
       1-2 cups frozen corn
       1-2 onions (sweet, yellow or red)
       1/4 c fresh cilantro or parsley or both
       chopped olives
       (Optional: 1 can refried beans. I thought this sounded strange at first, but I like the flavor and texture this adds.)

Simmer 20-30 minutes on stove until veggies and Quinoa are tender. OR put in a large crock pot for 2-3 hours.   At the end of cooking add 1-2 tsp of salt to taste.

Garnish with avocados and tortilla chips.

 -Adapted from my mother's traditional chili recipe, and "Mexican Chili" www.favfamilyrecipes.com

october meeting: natural yeast class, grains and whole food treats

my very first taste of my very first loaf of "natural yeast" bread. i am salivating just looking at this picture. i'm setting up some more dough tonight for a few loaves tomorrow. sigh.
my starter, sarah.

rising

melissa "the bread geek" and her danish dough hook. what a fantastic class. thank you, thank you melissa!
i was so happy one of my long time best friends (try 20 years) who has been following along on her own at home, was able to join our group, in person.

a few of our awesome ladies--getting ready for our little potluck. it was so super yummy (soup, pizza, breadsticks, granola, raw chocolate and almond butter cookies, raw lemon doodles, raw peppermint and orange chocolate, fall pumpkin smoothie, fresh garden salads, bread, morning millet cereal and more). and we had about 16 people last night. awesome. thanks again for hosting ellen!

a copy of the group email invitation i sent out for melissa's class.

ellen invited me to one of caleb warnock's classes (held in his garden in alpine). i was so thrilled that the first hour was about pioneer or "natural yeast." it is a subject i have been interested in for over a year--but seemed really intimidating;). the self-proclaimed "bread geek" melissa taught the class. i knew that she was possibly the cutest baker ever when she said that she had named her starts. . .Peeta and Gale. for those who are not familiar with those names. . .please, please pick up a copy of The Hunger Games by Suzanne Collins as soon as possible;). melissa is a young mom who bakes using a natural or wild yeast starter. i purchased her instruction booklet, with a few basic recipes and happily took my starter home. i really wanted to name mine peeta as well:), but i decided on "Sarah Agnes Prine" (and you must pick up a copy of These is My Words by Nancy Turner while you are picking up The Hunger Games). Sarah is a pioneer who at one point in the tale brings a starter to her friends. well, i "fed" sarah last week and followed melissa's instructions and ta-dah made two loaves of beautiful bread. when it came out perfectly i think i may have actually shed a few tears and took a few pictures. last night our family had "dinner crepes" made with natural yeast. yum, yum.

not only was it doable, and super yummy but as you know there are tons of benefits of using natural yeast over commercial yeast.

the kitchen table altar

(spelt oatmeal pecan pancakes (thank you melissa!!!) with my grandpa's fresh pears that were fairly alcoholic by the time i sliced them. um, so yum. the pears melted upon contact. sigh. i'm still dreaming of my grandpa's summer peaches that i simply did not get enough of, but made some awesome ice cream with. bronwyn made the flags. . .like me, she loves to arrange the table).

the one thing that stood out to me from jamie oliver's most recent season of his "food revolution" was when he was in a home of a single dad who wanted to learn to cook and make meals for his two boys at home, rather than relying on fast food. they created a space for the kitchen table in the kitchen and jamie sat down and said, "this is the altar of your family."

i think about that statement a lot.

this week is week eight for me of meal planning. each week when i sit down to do it--i usually bring stacks of cookbooks, my recipe binders, and the ipad to look up food blogs and a blank piece of paper. i open up my fridge, see what i need to use. look at my pantry. and then begin. it is mind bending and more than a bit time-consuming. for those who have done this for years--i bow to your brilliance. why it has taken me ten years to get past the four o'clock, "what's for dinner?" i have no idea. there have been many times in the almost two months that i have wondered, "is this worth it?" this planning, and shopping, and cooking and the endless clean up of dishes. i wasn't sure that it was. but i kept trying, hoping it would get easier.

my days are busier with tons of cooking and clean up, but less stressful. we haven't made any fast food runs for a long time. which was my easy fall back. we have saved tons of money (it also helped that i started doing this during harvest time).

and yesterday, as i looked ahead to my week, i thought there just might be a corner to turn.

you know the one. when the incredibly hard new thing you are trying makes a break through of results, or ease, or enjoyment or simply habit.

we had a lovely, lovely sunday. fresh harvest cucumber pear apple juice. banana pancakes. eggs. keifr smoothies. homemade bread with homemade jam.

perhaps because it has been a year since i started taking cali's awesome classes i have been really reflective. now there is a basis of knowledge and skills and things don't seem so crazy hard. a lot of work, sure. . .but not "i don't know what to do" hard.

last night i finished compiling our nutrition group's recipes. 86 pages (if you'd like me to email them to you let me know!). and in my hands (okay under my fingertips on the computer) i had a little manual that i wish i would have had a year ago. it really represents a lot of collective work of so many awesome women. women who kept on pushing through, even when plagued with thoughts of,"'is it worth it."

yesterday, as a happy family sat down to our kitchen table altar i thought i might have heard a small whisper of, 'yes.'

and as i start the week at that same table, with another blank page and a fridge full of green peppers a pantry full of red onions and a freezer of fresh venison:), i think. . .fajitas.

. . .and it starts to get easier.

september meeting

We had a wonderful meeting last Thursday! It was probably my very favorite. As I left at 11:00, I felt filled up and inspired and so very, very grateful for all of you (and so very, very well fed).

We talked about "Preserving Raw Foods with Natural Probiotics."

. . .and strengthening our family's immune systems in preparation for fall:).


Here is an article from Word of Wisdom Living on immune systems

and some GREAT suggestions from Amy Jones at A World of Wisdom on "Achieving Flu-Free Winters." I learned how to make my own tinctures and capsules from Amy. I did a little demo on making your own herbal capsules--it is SO simple!

There were several things I had promised to email out that were mentioned during the group meeting and a few other great tidbits that I have found this week.

If you would like to get a keifr start try "the keifr lady." Here is a great little video on makingkeifr. Our family may just be in love with keifr smoothies (Tim took a picture of four-year-old Skyler holding three smoothie cups with straws--he had stolen them from the other kids). I LOVE the raw milk atReal Foods in Orem. It makes my heart sing . . .and a reminder that milk is seasonal. I learned that through A World of Wisdom Cookbook--the seasons of milk and dairy are spring and fall.

Ellen asked if Robyn had a section about rejuvelac in the chapter on preserving raw food with probiotics. She didn't. But I noticed she just talked about it on her blog.

. . .Gina did such great demo on making your own yogurt with a yogurt maker (it looks like there are several on amazon). Robyn has instructions in the 12 steps book on how to make your own in your oven. Also, Costco now sells a two-pack of 32 ounce Greek yogurt.

A couple of members were able to attend Caleb Warnock's classes about a month ago. They raved about them (thanks Rachel for the head up!). Caleb's book Forgotten Skills of the Mormon Pioneers is at Costco

for $10.69. A steal.

Costco also carries a new product. it is a sprouted bean mixmade by tru-roots, the same company that makes the quinoa available at Costco. I am really excited to try this (remember all the crazy health benefits from sprouted foods talked about at our meeting a few months ago). Also, for those of you who want to give out "treats not sweets" this Halloween Costco has mini card packs and play-doh. I have been handing these out for a few years. I like to buy an extra pack and send those to school with the kids when they need to bring "treats." Here is an article about using non-food rewards and some great halloween suggestions from 100daysofrealfood.

I found a new blog this week that I wanted to pass along (delightful delicacies). The author teaches cooking classes with Raw Melissa at Jacob's Cove. Check out Jacob's Cove (a local CSA) blog for tons of recipes using your seasonal produce.

I watched a great documentary yesterday (while folding laundry) called Ingredients. It talked a lot about the best tasting meals naturally come from the best ingredients and those are often produced locally). Several chefs were featured. It had a gentle approach--it wasn't going for the shock factor like Food Inc., and I actually teared up when it talked about the zucchini. Ah, I love using my garden produce in my kitchen (even if I have only have four zucchini so far:)). If you haven't read Animal, Vegetable, Miracle by Barbara Kingsolver yet I would highly recommend it.

I watched another documentary this weekend (that a friend recommended) called Fat, Sick and Nearly Dead. It is the story of a man with a rare auto-immune disease that cures it from an extended juice fast and encourages a few others who make some remarkable changes (loosing a few hundred pounds type changes). It reminded me of Cali's class last year about juice fasting. The doctor, Joel Furhman, in the documentary wrote the book that Cali recommended that was recently written about here (scroll down for the post about fasting).

Those documentaries, along with Forks Over Knives, are all available on instant Netflix.

Jeniece sent me a great website that i have been devouring. It is the blog of a family who transitioned to "real food" and theirexperiences--click here to read. I particuarly liked her tips for kids. She also has a section on "real foods on a budget." Although her diet may not look exactly like ours--the experiences of transitioning are very smiliar. She also has a great recipe section.