Organic.org

Health Benefits of Brussels Sprouts

2017-02-07T11:32:00.000-08:00

Not everyone loves Brussels sprouts, but those little green buds contain some surprising and potent health benefits. With some of the highest plant protein of any vegetable and considerable density in many important vitamins and minerals, there are more than a few reasons to include Brussels sprouts in your diet. Here are some potential health benefits of Brussels sprouts.

1. Excellent Source of Vitamin C

As little as 50 grams of boiled Brussels sprouts can help you meet your daily requirement for vitamin C. In fact, there’s more vitamin C in Brussels sprouts than oranges. Vitamin C is necessary for a variety of important natural functions, including regulating your blood pressure and bolstering your immune system. Vitamin C health Benefits

2. Reduce Cholesterol

Due to their high fiber content, Brussels sprouts are great at helping the body regular cholesterol levels. The fiber contained in each sprout can bind with bile acids, making it easy for your body to get rid of them from your system.

3. Rich Source of Vitamins and Minerals

As little as a single serving of Brussels sprouts can provide you with your complete daily requirement of vitamin K, B, and C. They’re also an excellent source for a number of important minerals including potassium, phosphorus, calcium, zinc, iron, and magnesium.

4. Protect your DNA

There are enzymes in your body that can do serious harm to the stability of your DNA within the white blood cells that are crucial to your immune system. Brussels sprouts can actually block these enzymes from affecting your DNA, which can protect you from a variety of serious genetic problems.

5. Reduces Risks of Cardiovascular Disease

Brussels sprouts are also a potent anti-inflammatory agent, and may even help repair damaged blood vessels. This is due to isothiocyanate sulforaphane, a compound in Brussels sprouts that helps support your heart’s health, and may even lower your risk of a heart attack.

6. Excellent Source of Fiber

The body uses fiber for a healthy and efficient digestive process. Like many vegetables, Brussels sprouts are an excellent source of fiber. A serving as small as 100 grams of sprouts each day can help provide nearly 20% of your daily value.

7. Good For Bones

Brussels sprouts have some of the highest vitamin K content of any vegetable, which is vital for healthy bone structures, regular calcification, and helping your body absorb and distribute other vitamins. One cup of sprouts every day will provide double your daily value.

8. Fight Free Radicals

Brussels sprouts contain a variety of antioxidant compounds and flavonoids. Combined with a high density of important vitamins like A, C, B6, and K, they provide almost everything your body needs to help fight off the oxidative stress placed on your body every day.

9. Anti-inflammatory Properties

Sprouts are an excellent source of glucosinolate, which are a compound necessary in the natural regulation of the body’s inflammatory response. With enough Brussels sprouts in your diet, you can help prevent or reduce chronic inflammation.

10. A Well-Rounded Addition to Any Diet

A single serving of Brussels can help provide you with more than 100% of your daily requirement for several critical vitamins and minerals. While many fruits or vegetables are a rich source of one or two vitamins, like oranges with vitamin C, Brussels sprouts are a well-rounded addition to any diet.

[source]

Add Turmeric To Your Diet

2016-11-01T10:49:00.002-07:00

If you're not using turmeric, now is the time to add it to your diet. Anti-inflammatory, antiseptic and antioxidant properties with benefits to indigestion, ulcers and osteoarthritis and more.

5 Ways Home Gardeners Can Make More Robust Soil

2016-10-06T10:56:00.000-07:00

As a child, Kristin Ohlson had easy access to gardens. Her grandparents maintained a small orchard and grew produce on their farm; her parents also planted huge plots of vegetables and flowers each year. While Ohlson didn’t develop a deeper agricultural interest until she grew up (all those hours harvesting vegetables cut into childhood playtime, after all), she eventually started researching how food is grown. And that research turned into a minor obsession.

In her 2014 book, The Soil Will Save Us, Ohlson documents how soil scientists are experimenting with cover crops, composting, no-till techniques, and other methods that help farmers reduce their reliance on fertilizer and rethink their relationships with soil. “Dirt First,” her more recent feature for Orion Magazine, and a Q&A with the Food & Environment Reporting Network (FERN) dive even deeper into the subject, exploring the role that microorganisms play in soil health, for both farm fields and backyard gardens.

“Plants pull carbon dioxide from the atmosphere through photosynthesis and create a carbon syrup,” she writes. “About 60 percent of this fuels the plant’s growth, with the remaining exuded through the roots to soil microorganisms, which trade mineral nutrients they’ve liberated from rocks, sand, silt, and clay—in other words, fertilizer—for their share of the carbon bounty.”

But before you chalk this all up as far too heady for the home gardener, check out her five easy steps for nurturing vegetables and flowers with natural methods based on that big-picture research—but applied to our own backyards.

1. DISTURB THE SOIL AS LITTLE AS POSSIBLE

Soil health starts with one basic principle: Don’t disturb the dirt. Sure, soil supports roots and helps hold up plants, but it also serves as a habitat for beneficial microorganisms.

“Underneath our feet is this incredible world teeming with billions of microorganisms that have been working in the soil for millions of years,” Ohlson says. “That ecosystem in the soil is what plants depend on for their nutrition, their water, and their defenses against chemicals, diseases, and insects.”

Rather than tilling garden rows and digging deep holes for new plants, she suggests leaving the soil structure as intact as possible. Poke small holes for seeds and dig slightly bigger spaces before planting seedlings.

2. MAKE PEACE WITH WEEDS

It may sound counter-intuitive—maybe even chaotic, in terms of landscaping—but weeds don’t need to be treated as an enemy. Even uninvited plants can help protect soil and feed the microorganisms at work below the surface.

“I used to dig up weeds or pull them out by the roots, but now I don’t want to disturb the soil. I go around with scissors and snip weeds off at the soil level instead,” says Ohlson. She then scatters clipped stems and leaves between the plants she wants to keep. This organic matter functions as mulch and acts as compost as it decomposes.

3. ENCOURAGE DIVERSITY

“In nature, there is this vast abundance of diversity—plants and insects and all kinds of life—in every square foot. This biodiversity helps feed and support the biodiversity in the soil,” she says. (Check out the incredible variety of plants in this enchanting Texas garden.)

Follow nature’s lead in your garden by growing a variety of vegetables, fruits, flowers, herbs, and other plants in close proximity. The variety promotes healthy, robust soil and might also attract a new mix of pollinators.

4. PLANT COVER CROPS

Every gardener has heard this one before, and Ohlson is a firm believer as well. She aims to keep her garden soil engaged, either by covering it in dead plant material or by nurturing live roots in the ground. Cover crops play a dual role. They interact with microorganisms by extending their roots as they grow, and they provide extra organic material to protect the soil once they’re harvested. In small gardens, simply clip cover crops with scissors and scatter over bare ground.

Not sure what kind of cover crop to plant? First, consider what might thrive in your location and climate. “Then, see what plants and flowers are native to your region,” Ohlson suggests. “But really, I think people can use almost anything, as long as it grows.” (These 5 cover crops will keep a small plot healthy.)

5. TRADE FERTILIZER FOR COMPOST

When plants rely on fertilizer, they get lazy. Their partnership with microorganisms in the soil changes, and that can impact the wider microbe community. By using compost instead, you’re enhancing the soil with a concentration of microorganisms and carbon that help plants thrive.

If making your own seems too messy or daunting, look into local sources. Some cities collect food waste and make the resulting compost available to the public. Elsewhere, garden and hardware stores sell organic compost by the bag. You might find regional farmers who can supply the materials you need, as well.

“I also put sticks, some food waste, and dead plant matter around my living plants. That keeps the benefits of compost happening on the most basic level,” Ohlson says.

FOR SMALL-SPACE GARDENERS

Ohlson’s overall advice is similar for gardeners who grow plants in pots or containers, where soil mindfulness is especially important.

“When water hits bare soil, it compacts that soil. Even the force of one raindrop can make an impact. So, the less that bare soil is exposed to water, the healthier that soil is,” she says. “Even in a small pot, I don’t want to be pouring water directly on the soil. I’d rather have it seeping through clipped plant material and reaching the soil in a gentler way.”

Ohlson has two raised beds in her own backyard and she packs them with a diverse selection of vegetables, flowers, and shrubs. “I plant things really close together and try to have a lot of live roots in the ground. It’s so rewarding to see the incredible production I get out of these two tiny raised beds,” she says.

[via Rodale's Organic Life]

4 Fall Produce Picks to Boost Immunity

2016-09-26T11:25:00.001-07:00

Are you getting enough of this crucial vitamin? An antioxidant, vitamin C promotes wrinkle-free skin, supports good immunity, and may help the body protect itself against some diseases, such as cardiovascular disease and cancer.

Oranges and other citrus aren’t the only sources. These fall/winter vegetables offer ample amounts too. With cold and flu season around the corner, now is a good time to revamp your crisper drawer with these fresh picks.

Cooking tip: Vitamin C can be easily lost in the cooking process, particularly when veggies are boiled and drained. To retain more nutrients, cook into soups or stews, or lightly steam or microwave. Roasting or broiling results in less vitamin retention than other methods, but the results are very delicious. Frying virtually obliterates vitamin C and other volatile nutrients. Our advice? Avoid frying, vary other cooking methods, and enjoy.

Broccoli

Broccoli provides about 100 mg vitamin C per cup (chopped), plus sulforaphane, a potent antioxidant studied for its anticancer effects.
Serving idea: Try lightly steaming and dressing with lemon juice (more C!), olive oil and salt.

Cauliflower

A cup of cauliflower contains approximately 93 mg vitamin C. Bonus: You’ll also get several grams of fiber.
Serving idea: Steam cauliflower, then mash with miso, sesame oil and ginger; or garlic, olive oil and herbs.

Kale

A cup of kale contains tons of vitamin A (twice your daily value), vitamin K, trace minerals and 80 mg of vitamin C.
Serving idea: Remove tough stems, chop, and massage with lemon juice, olive oil and a little garlic until slightly wilted. Let this sit at room temperature. Excellent add-ins: toasted sliced almonds, chopped hazelnuts, parmesan cheese or apple slices.

Brussels Sprouts

The tiny cousins of green cabbage, Brussels sprouts contain 48 mg vitamin C per half cup.
Serving idea: Steam lightly and toss with hazelnut or walnut oil, a touch of maple syrup, and sea salt. (Roasting is a favorite cooking method because it brings out Brussels sprouts’ sweet flavor, but you’ll get less vitamin C.)

[via Organic Connections]

This 5-Ingredient Autumn Juice Recipe Might Fix Everything

2016-09-22T07:56:00.000-07:00

Step aside sugar-loaded pumpkin spice latte, this autumn juice recipe takes seasonal drinks to a whole new level. Unlike PSLs, this juice is made with real food ingredients that perk up the immune system and fill your body with vital nutrients all while embodying the flavors of the season.

Juice, often best served green after a sweaty yoga or barre class, can also be filled with autumnal flavors and seasonal ingredients. Leave it to our favorite rooted and grounded fruits and vegetables to get you feeling balanced, brightened, and rejuvenated in these cool fall months.

Packed with sweet potato, apple, ginger, turmeric, and carrot, this autumn juice is filled with whole food superstars. We don’t mean to play favorites, but the sweet potato in this recipe is a total winner. More than just vegetable mash and fries, sweet potatoes are an easily juiced vegetable that deliver ample amounts of nutrients.

Sweet Potato Health Benefits

This orange-fleshed beauty is one of our favorite grounding vegetables. Along with providing nutrient support to the body, sweet potatoes are easily grown across the world and considered an environmentally stable crop.

Fun fact: NASA thinks these potatoes are pretty stellar too. The tubers were chosen as a candidate crop to be grown and incorporated into menus for astronauts on space missions due to their (crazy impressive) nutritional value.

Besides being astronaut-approved, sweet potatoes are a great source of easily digestible fiber, minerals, vitamins, and antioxidants such as beta-carotene. Sweet potatoes also contain bioactive compounds such as phenolic acids and anthocyanins, which contribute to the bright orange color of their skin and flesh and boast health benefits as well.

Just one cup of sweet potato provides 214 percent daily value of vitamin A, 52 percent daily value of vitamin C, 50 percent daily value manganese, as well as impressive amounts of copper, vitamin B6, B3, B1, potassium, and biotin.

With their ample nutrients plus bioactive compounds, sweet potatoes have been widely studied for their abundant health benefits. Numerous studies have shown that sweet potato consumption is linked to anti-cancer properties, reduced inflammation, antimicrobial activity, hormone-balancing abilities, and extreme free-radical-scavenging powers.

This autumn juice recipe also boats other orange-skinned superfoods such as carrots and turmeric. These whole foods deliver impressive amounts of vitamins A and C along with a wide variety of other vital nutrients. Turmeric is especially nourishing and has been shown to reduce inflammation, be protective against certain cancers, and soothe stomach issues. Just a tip, always consume your turmeric with black pepper, which makes its beneficial compounds more bioactive.

Sip the flavors of fall with this seasonal and nutrient-rich autumn juice. We know it will be your new favorite festive drink. Buh-bye, PSLs.

Autumn Juice

Serves 1-2

Ingredients
1 large sweet potato
1 crisp apple, such as fuji or honeycrisp
1-inch nub ginger
1-inch nub turmeric
4 large carrots
Pinch of black pepper

Directions
Run all ingredients through a juicer and finish with a pinch of black pepper. Drink autumn juice immediately or store in the refrigerator in a sealed glass jar for one to two days.

[via Organic Authority]

How to Use Essential Oils for Allergies

2016-08-03T12:47:00.002-07:00

Nothing is more frustrating than the unrelenting urge to sneeze, sniffle, and wheeze through a nose plugged up with pollen. Allergies are no fun, but the conventional allergy medications used to treat them can be even worse, often leaving you feeling amped up and groggy all at the same time. But you can find relief without nasty side effects by learning how to use essential oils for allergies.

How to Use Essential Oils

Essential oils are concentrated fragrant oils distilled from natural plant sources and used for aromatherapy and alternative wellness. Essential oils enter the body through two primary avenues, either topically or through inhalation. Ingestion should be avoided in most cases because of potency. Learning how to use essential oils can help you treat a range of ailments more naturally. Application methods include:

1. Diffuser
A diffuser disperses the essential oil by either exposing it to air, heat, or water.

2. Spray
After diluting essential oils in water you can use them in a spray bottle. For example, this lavender magnesium spray is great for relaxation just before bed.

3. Topically
Essential oils applied directly to the skin need to be diluted with a carrier oil (for example, a vegetable or nut oil). The essential oil should have a concentration of no greater than three to five percent. That means in one teaspoon of carrier oil, you would add three drops of pure essential oil. This would make a three percent solution that could be used on a portion of the body. If you’re using the oil for massage therapy over the entire body, it should be diluted to one percent.

[Tip: Use an organic and cold pressed carrier oil like almond, grapeseed, jojoba, or avocado oil. It can either be added using a compress or applied directly to the skin through massage.]

5 Scientifically Backed Essential Oils for Allergies

Allergies like hay-fever come with a host of symptoms from runny nose to sinus headache, sinus pressure, itchy eyes and throat, and the list goes on. But a number of essential oils may relieve those irritating symptoms. While essential oils do have some side effects, for example, they can be irritating to the skin as well as the mouth, nose, and eyes, they don’t cause side effects like allergy medications, which can make you feel amped up, groggy, and dehydrated. Essential oils are also controversial for pregnant women and children. You should talk to your doctor before using them.

Essential oils can be less expensive than over-the-counter or prescription medications when you consider that just a few drops go a long way. A one-ounce bottle of eucalyptus oil costs around $6, but it takes just a few drops added to a diffuser to have an impact on the respiratory system. Compare this to allergy medications like Claritin and Zyrtec, which range in price from around $15 to $40.

Science is behind the curveball when it comes to essential oils, but according to researchers at the University of Maryland Medical Center, some experts believe that olfactory smell receptors in the brain communicate to other parts of the brain like the amygdala and hippocampus, influencing physical, emotional, and mental health.

Add a few drops of essential oil to a diffuser to open up the airways and reduce inflammation. These essential oils for allergies are worth trying:

1. Eucalyptus

A study published in April 2010 issue of Alternative Medicine Review found that eucalyptus has antimicrobial effects. It can be used to treat colds and flu by opening the respiratory system and reducing inflammation.

2. Rosemary

Rosemary is slightly more mild than eucalyptus, but it also works to open up inflammation in the sinuses. According to a 2011 Penn State University Medical Center study, rosemary oil also has antimicrobial qualities and can neutralize some pathogens.

3. Clove

Clove oil has anti-inflammatory and antimicrobial characteristics, and can help to reduce allergy symptoms. Research published in an October 2012 issue of the Brazilian Journal of Microbiology found that clove oil can be used as an antimicrobial to kill internal and external pathogens.

4. Lavender

Lavender is a natural antihistamine and anti-inflammatory. It may help reduce irritation and relax your breathing. A study published in the July 2014 issue of the journal Life Sciences, found that lavender essential oil inhalation effectively suppressed inflammation in the airways.

5. Chamomile

Chamomile is another anti-inflammatory that relaxes and relieves sinus headaches. Working with chamomile essential oil months before your hay-fever sets in may boost your immune response and decrease your reaction. One study, published in the November 2010 issue of Molecular Medicine Reports, found that chamomile can be used to treat inflammation of the mucus membranes in the mouth and throat.

When it comes to naturally clearing up your respiratory system, eucalyptus and peppermint oil are both highly effective, according to certified nutrition specialist and natural medicine expert, Dr. Josh Axe. This homemade Vapor Rub by Dr. Axe uses both and helps to open up the airways.

Homemade Vapor Rub

Ingredients

1/4 cup olive oil
1/2 cup coconut oil
1/4 cup grated beeswax
20 drops peppermint essential oil
20 drops eucalyptus essential oil
Glass Jar

Directions

1. Place olive oil, coconut oil, and beeswax in a jar. Place a saucepan with 2 inches of water over medium low heat. Add jar to saucepan to melt oils.

2. Let cool before adding essential oils. Pour in a jar and allow to set up.

Essential Oil Allergies for Children

Essential oils are potent and even poisonous to children when they haven’t been properly diluted. Take precaution when it comes to the little ones. Here are a few tips:

Keep essential oils out of reach for children.
Never give them to children orally.
Always dilute with a carrier oil.
Keep them away from a child’s nose. Applying diluted essential oils to the feet are often best.
Introduce them slowly and watch for any reaction.
Avoid use on children less than three months old because of extreme skin sensitivity.
Stick to really mild oils for babies like chamomile, dill, and lavender.
Talk to your child’s pediatrician before use.

Where To Buy Essential Oils

Not sure where to buy essential oils? When it comes to choosing essential oils, look for brands that are made purely of the oil and not diluted with fillers like propylene glycol. Bonus if they’re wildcrafted and made from organic plants grown in their indigenous locations. Read labels, and if you can’t tell from the label, call the company. If it’s hard to get a response, choose another company. Mountain Rose Herbs and Plant Therapy are both smaller companies that produce pure, high quality oils.

[Note: Always consult with your primary care physician before using essential oils to treat any type of health concern.]

[via Organic Authority]

How to Use Essential Oils for Allergies

2016-08-03T12:47:00.001-07:00

How to Use Essential Oils

1. Diffuser
A diffuser disperses the essential oil by either exposing it to air, heat, or water.

2. Spray
After diluting essential oils in water you can use them in a spray bottle. For example, this lavender magnesium spray is great for relaxation just before bed.

3. Topically
Essential oils applied directly to the skin need to be diluted with a carrier oil (for example, a vegetable or nut oil). The essential oil should have a concentration of no greater than three to five percent. That means in one teaspoon of carrier oil, you would add three drops of pure essential oil. This would make a three percent solution that could be used on a portion of the body. If you’re using the oil for massage therapy over the entire body, it should be diluted to one percent.

[Tip: Use an organic and cold pressed carrier oil like almond, grapeseed, jojoba, or avocado oil. It can either be added using a compress or applied directly to the skin through massage.]

5 Scientifically Backed Essential Oils for Allergies

1. Eucalyptus

A study published in April 2010 issue of Alternative Medicine Review found that eucalyptus has antimicrobial effects. It can be used to treat colds and flu by opening the respiratory system and reducing inflammation.

2. Rosemary

Rosemary is slightly more mild than eucalyptus, but it also works to open up inflammation in the sinuses. According to a 2011 Penn State University Medical Center study, rosemary oil also has antimicrobial qualities and can neutralize some pathogens.

3. Clove

Clove oil has anti-inflammatory and antimicrobial characteristics, and can help to reduce allergy symptoms. Research published in an October 2012 issue of the Brazilian Journal of Microbiology found that clove oil can be used as an antimicrobial to kill internal and external pathogens.

4. Lavender

Lavender is a natural antihistamine and anti-inflammatory. It may help reduce irritation and relax your breathing. A study published in the July 2014 issue of the journal Life Sciences, found that lavender essential oil inhalation effectively suppressed inflammation in the airways.

5. Chamomile

Chamomile is another anti-inflammatory that relaxes and relieves sinus headaches. Working with chamomile essential oil months before your hay-fever sets in may boost your immune response and decrease your reaction. One study, published in the November 2010 issue of Molecular Medicine Reports, found that chamomile can be used to treat inflammation of the mucus membranes in the mouth and throat.

Homemade Vapor Rub

Ingredients

1/4 cup olive oil
1/2 cup coconut oil
1/4 cup grated beeswax
20 drops peppermint essential oil
20 drops eucalyptus essential oil
Glass Jar

Directions

1. Place olive oil, coconut oil, and beeswax in a jar. Place a saucepan with 2 inches of water over medium low heat. Add jar to saucepan to melt oils.

2. Let cool before adding essential oils. Pour in a jar and allow to set up.

Essential Oil Allergies for Children

Essential oils are potent and even poisonous to children when they haven’t been properly diluted. Take precaution when it comes to the little ones. Here are a few tips:

Keep essential oils out of reach for children.
Never give them to children orally.
Always dilute with a carrier oil.
Keep them away from a child’s nose. Applying diluted essential oils to the feet are often best.
Introduce them slowly and watch for any reaction.
Avoid use on children less than three months old because of extreme skin sensitivity.
Stick to really mild oils for babies like chamomile, dill, and lavender.
Talk to your child’s pediatrician before use.

Where To Buy Essential Oils

[Note: Always consult with your primary care physician before using essential oils to treat any type of health concern.]

[via Organic Authority]

Food Freezing Tips: How Long Can You Store Meals in Your Freezer? [Infographic]

2016-07-27T13:08:00.000-07:00

Food preservation in cold temperatures has been practiced since the early days of mankind, although not as effortlessly as today when we have powerful freezers, polythene bags and plastic containers, freezer labels and other utensils that help us better preserve food. We also have the knowledge of how to do it properly.

To make sure defrosted food is as fresh, nutritious and tasty as before freezing it, there are certain rules to follow. For example:

Food should always be frozen at the peak of its ripeness/freshness;
Some types of food do not freeze well, such as eggs in shell or potatoes;
Liquids expand in cold temps, so it’s important to leave enough room in the container when freezing beverages, etc.

Most importantly, we must know how long we can keep each type of food in the freezer before it loses its taste or even becomes unsafe to eat (if air gets in).

The following infographic is created as a guide to help you figure out how long you can keep meat, seafood, ice cream and other food products in the freezer. Keep it on your fridge or freezer for quick reference when planning meals.

[via FreezerLabels.net]

10 Vegan Recipes Worthy of a Cookout

2016-07-19T09:53:00.001-07:00

For the non-animal product eating, summer cookouts can occasionally feel, how shall we say, limiting: ribs! Burgers! Cheeseburgers! Ice cream! Potato salad swimming in mayonnaise! This — despite an otherwise excellent selection of picnic sides — can be a little discouraging. But! Cookouts need not be so — and vegan folks need not just linger by the spread of side dishes hoping for an ear of corn or a frozen veggie burger, either.

Here are 10 delicious vegan recipes from Food 52's Gena Hamshaw worthy of a summer afternoon barbecue:

Creamy Vegan Avocado Potato Salad

Tempeh Kebabs with Homemade BBQ Sauce

Sweet, tangy homemade barbecue sauce is a perfect complement to the nutty, earthy taste of tempeh.

Grilled Avocado Halves with Cumin-Spiced Quinoa and Black Bean Salad

Creamy, satisfying avocado meets a hassle-free, versatile quinoa salad that works on its own as an anytime summer side dish.

Black Bean and Corn Burgers

These veggie burgers are a little bit spicy, thanks to a mixture of paprika, cumin, and chili, and a little bit sweet, thanks to fresh summer corn.

Penne with Sweet Summer Vegetables, Pine Nuts, and Herbs

Think of this recipe as summer in a bowl. The sweet corn, bursting cherry tomatoes, and tender zucchini lighten up a savory, satisfying bowl of pasta.

Vegan Sweet Potato Biscuits

A sweet or savory spin on biscuits that feature sweet potato for a tender, moist interior and a very pretty golden color.

Vegan Summer Succotash

The combination of sweet vegetables and buttery coconut oil makes this easy dinner an irresistible delight.

Perfect Vegan Pie Crust

This pie crust is totally authentic and yet totally dairy free -- all thanks to the magic of coconut oil.

Strawberry Vanilla Coconut Ice Cream

This rich, dreamy ice cream -- which no one would ever guess is vegan -- benefits from fresh ingredients: seasonal, freshly picked strawberries and fresh vanilla bean.

No-Fuss Vegan Cornbread

This cornbread is a perfect balance of savory and sweet, rich and light.

[via Food 52]

26 Vegan Recipes For Comfort Food

2016-06-15T09:08:00.002-07:00

1. Butternut Squash Mac ‘n Cheeze: Two Ways

Butternut squash pureed into macaroni and cheese just sounds like a match made in heaven, doesn’t it? It is also a fun way to sneak in another veggie. Get the recipe here.

2. Nirvana Enchilada Casserole

Layers of corn tortilla sopping up spicy, fragrant, red sauce then overstuffed with mushroom, pinto beans and roasted potatoes. On top is a voluptuous cashew creme that will have you rolling your eyes to the back of your head like a zombie. An enchilada zombie.

3. Matzo Ball Soup
These matzo balls are firm and hold together awesomely well. They’re soft on the outside, but delightfully dense and toothsome in the middle. Try it out for yourself.

4. Tofu Popcorn Chick’n (+ it's gluten free)
This tofu chick’n recipe is so versatile. You can eat them on their own as popcorn chick’n or nuggets. You can put it in a wrap or a sandwich, on a pizza – so many possibilities! Try it!

5. Broccoli & Cheeze Soup
Why should dairy eaters have all the creamed soup fun? Create this delicious vegan option, instead.

6. Almost Famous Fried Pickles
It’s hard to believe the pickle can be improved upon, until you fry it up and taste it for yourself. Get the recipe here.

7. Peanut Butter Banana Chip Cookies
In this amazing recipe the sugar content is fairly low. They aren’t cakey, but not too crisp either. Somewhere in the middle with a pleasant crunch and a complex sweetness. And of course, they have a lovely peanut buttery undertone.

8. Mushroom Stout Pie With Potato Biscuits
A fluffy potato biscuit soaking up a deeply savory gravy that is at once mysterious and familiar. The stout really gives this dish an allure, and two kinds of mushrooms make it meaty and earthy and just umami like nobody’s business. And ya know, for a special occasion, it’s not too fussy.

9. Crispy Baked Onion Rings
Crispy, flavorful, and good-for-you, these onion rings make a great snack or addition to any meal. I could also see a big batch of these being made for a party served with a homemade dip. Can also be made gluten-free.

10. Vegetable Lasagna With Kale, Beluga Lentils & Carrots
This delicious lasagna recipe will make you forget about meat and cheese with kale and lentils!! Get the recipe here.

11. Creamed Kale
Nondairy milk and cashews combine to create a creamy sauce for kale or your favorite leafy greens. Try it for yourself!

12. Homemade Vegan Caesar Cocktail
Is this a vegan version of a Caesar cocktail or is it an adapted version of the Bloody Mary? I can’t decide. Whatever you call it, this is one fantastic drink with a whopping 4 servings of vegetables per 500 ml glass. Be sure to add the seasonings to taste and you can’t go wrong. Bottom's up!

13. Chocolate Cupcakes With Avocado Chocolate Icing

They say avocados and chocolate are brain foods right? (I don’t know who says, but it seems like something I might have read somewhere). I know it sounds weird and maybe a little gross to put them together but it actually works to make really thick and rich chocolatey frosting. Try out this recipe.

14. Creamy Polenta And Mushrooms

Creamy polenta, chickpeas and a mix of sautéed mushrooms & tarragon. This recipe is sure to be a main stay.

15. Mushroom “Alfredo”

Almonds blended with almond milk make a rich sauce for this vegan pasta dish. We like the flavor and smooth texture of spelt pasta and the way rotini traps the sauce, but feel free to substitute your favorite pasta. Get the recipe here.

16. Mozzarella Sticks

For the full diner experience, crack open a jar of pickles, whip up some vegan milkshakes, and make sure you have marinara sauce on hand. And remember, all food tastes better around 2AM. Dig into the recipe here.

17. Double Cinnamon Oatmeal Raisin Cookies

A double dose of cinnamon gives these cookies a wonderful spicy aroma and even bigger cinnamon flavor. Try them out now!

18. Vegan Chili

Hearty, healthy, and always ready to make you happy, this chili makes for a dependable partner. Whip up a batch with this popular recipe.

19. The Philly Reuben Sandwich

A hefty sandwich, filled with sauerkraut and tangy Russian dressing that oozed out of the edges of the sandwich with each bite. Filled with marinated seitan and wrapped in warm rye bread. Try the recipe yourself!

20. Spinach “Chicotta” Stuffed Pasta Shells

“Chicotta” is a new creation that will change the way you look at plant-based cheeses. It’s a ricotta-like cheese made from… chickpeas! With just some chickpeas and a few other simple ingredients, you can whip up the creamiest and most delicious non-dairy cheese you’ve ever tasted. Try this recipe tonight.

21. Miso Shitake Soba Soup
This soup is full of warming healing ingredients (shiitakes, ginger, miso, etc)… and would be the perfect thing if you’re under the weather… figuratively or quite literally. Get the recipe here.

22. Brownie Ice Cream Sandwich
Being a sandwich, this is totally a legit lunch. Grab a pink of Trader Joe's "Soy Creamy" vegan vanilla ice cream! Get the recipe here.

23. Creamy Broccoli And Mushroom Pasta
The vegan parmesan goes so well with the creamy mushrooms, the salty broccoli and the toasted pine nuts with the touch of heat from the red chili flakes. Yum yum yum! Try this recipe tonight!

24. Butterfinger Candy
This recipe is very simple, but you need to know two things before we begin: you must have a candy thermometer for this recipe, and you must read through the entire recipe before you start. Everything comes together quickly, and I certainly don’t wish a candy disaster on anyone.

25. Vegan Big Mac
Not only is this burger healthier and yummier than the original, it is also extremely easy and crazily filling! What a great way to impress your dinner guests with a vegan Big Mac! Try this recipe now!

26. Easy Cheezy Pizza
Nothing beats a yummy cheezy pizza…. Mmmmmm. Get the recipe here.

[via Buzzfeed]

8 Healing Herbs You Can Grow

2016-05-13T13:34:00.001-07:00

Please note: Healing herbs are not meant to be medicinal, and that you must be careful that any plant you ingest is safe for you and your family.

1. Chamomile

Chamomile is known by almost everyone for it’s ability to ease us into sleep, when steeped into a tea. It also is used for stomach upset. Dry the flowers for long term storage in ziploc bags, or use them fresh steeped into a tea. This is a gentle herb that can be used for children as well.

The best variety to grow, and the most commonly used for tea is German Chamomile. This is an annual that grows into a bushy plant about 2 feet tall. It prefers well draining soil, full sun to part shade, and moderate water. Chamomile is easy to grow from seed.

2. Feverfew

Feverfew (Tanacetum) has had some scientific studies done on it’s use for migraine headaches, with some positive results. Brewed into a tea, feverfew is best used as a preventative for migraines.

Grow Feverfew from seed, sprinkled onto the soil in early spring. Like Chamomile, it needs light to germinate, so don’t cover, just water in. Give it plenty of sun and you will be rewarded with hundreds of tiny button daisy flowers on a 20 inch bush. This is also an annual, but tends to self seed liberally. Also like Chamomile, brew flowers into a tea.

3. Lavender

Lavender is used to ease tension, and is generally used in aromatherapy… that is, the scent is used in oils and infusions. It is also edible, the flowers being used in salads or drinks, and can also be brewed into any tea.

Easy to grow, lavender loves the sun, and is drought resistant. It does fine in poor soil, but the soil must be well drained. It will not tolerate heavy soil. Several different types and colors are available , the most common is English Lavender, but French Lavender and Spanish Lavender are popular as well, although less hardy. The varieties bloom at slightly different times, but usually from later spring through mid summer, with another short flush in the fall. A short lived perennial, it will come back for several years, but will then tend to die back, stating in the center of the plant. Luckily, you will find many volunteers popping up ready to take it’s place. Did we mention, it’s gorgeous as well?

4. Peppermint

Peppermint is one of the tummy trouble remedies I actually use, and so do my kids… It really does help relieve nausea and even stomach cramps. It can be energizing as well.

Peppermint is an aggressive plant that can take over a garden if you let it! Although I love growing any kind of mint, if you don’t want to be pulling it like a weed, plant it in pots. Prefers afternoon shade in hot areas, can tolerate some shade in any area. Perennial that comes back every year. Grows best in fertile, moist soil. Flowers are not showy. Foliage is aromatic, and leaves are edible in salads, sauces and can even be frozen in ice cubes to refresh cold drinks.

5. Thyme (Thymol)

Thyme is a powerful antiseptic and astringent. Used for coughs and sore throats, it is gargled with or made into a tea, usually in combination with other herbs. Also used as a disinfectant spray.

Thyme is an herb that has become popular with several decorative varieties in the last few years, including one of my favorites, ‘Doone Valley Thyme’ with its pink flowers. Flowers are tiny but plentiful, and the plant loves sun and tolerates drought. Varieties exist from the low growing ‘creeping Thyme’, to the parent variety, common thyme. Common thyme has been said to have the highest level of Thymol, or oils. A semi woody shrub, it is useful in the garden as well as the kitchen. Easy plant to grow.

6. Garlic

Garlic is one of those herbs that continues to prove it’s health benefits. Long known for it’s cardiovascular health benefits, it is also used as an anti viral and anti fungal… In my opinion, the best way to take advantage of the healing powers of garlic is to cook with it!

Garlic is easy to grow, especially if you already grow vegetables. Each clove from a garlic bulb will grow into it’s own bulb, and yes, you can plant from grocery store garlic. Simply soak them in a jar of water with a tablespoon of baking soda before planting, to prevent fungal diseases.

Plant garlic in fall, and allow to overwinter. In June or July, when the green stalks are 3/4 brown, gently dig up bulbs and tie together several bunches, then hang to dry. Store in a dry, cool place. Make really good pasta!

7. Lemon Balm

Lemon Balm is used in a tea for anxiety. Just pick the leaves as desired and brew.

Grow lemon balm in partly shady area for best results. Rich, moist soil will give you the best plants with the highest amount of oils in the leaves. Being a tender perennial, it will not survive any but the modest winters.

8. Parsley

Lastly, we have parsley. More than a garnish at the side of the plate, parsley helps cleanse the liver, flush the system of excess water and soothes the stomach.

Parsley prefers part shade and rich soil, and does well grown indoors in a sunny windowsill. I prefer to grow the flat leaved variety. Give afternoon shade in hot areas. Harvest by cuttings leaves as needed.

[via The Garden Glove]

What To Eat In Springtime

2016-04-18T13:34:00.002-07:00

The fast procession of Spring blossoms is dizzying -- Acacia and Loquats, Anemones and Redbuds, Violets, Primroses, Bluebonnets and Black Eyed Susans; Irises, Pear Trees, and snow white Yarrow. The flowers of this Season are too many to name. Come Springtime, there is just no stopping the momentum which propels all of life forward.

It is this incredible burst of green life which makes Spring the most opportune time to gather wild edibles and brew daily teas from the herbs growing just beyond your door. It is these plants which thrive in Springtime which have an astounding ability to reawaken the body and sharpen the mind, in preparation for the coming season of fullness. It is a time of deep green nourishment, and we hope you will join us, in drinking deep of all that spring has to offer through this verdant introduction to our favorite seasonal wild foods.

Violet

Viola spp.

Parts Used // Leaf + Flower
Energetics // Cool + Moist
Herbal Actions // Demulcent, Astringent, Vulnerary, Alterative, Nutritive

Violet tops the list of our favorite Spring edibles. The leaves are pleasingly succulent and satisfying eaten raw and the flowers are mellow but fragrant with a subtle sweetness to them. Wildcrafted Violet leaves + flowers are two of the star ingredients in our Healing Breast Oil. Used externally, this blossoming beauty helps to keep the lymph flowing smoothly, relieves tenderness and swelling, helps to prevent and resolve lumps, bumps, and other growths, and increases the suppleness and resilience of the skin of the breasts and nipples. Also called Heartsease, due to both the shape of its leaves and its affinity for gladdening a heavy heart, Violets help to bring a subtle brightness back to the world during bouts of ennui. Enjoy leaves and flowers eaten fresh on the trail or added to salads. The Leaves can also be made into a truly unique pesto with an incredibly unique and indescribably delicious demulcent quality. They're particularly rich in vitamins A and C and help to keep digestion and elimination regular with their nourishing mucilage.

Stinging Nettle

Urtica spp.

Parts Used // Leaves
Energetics // Drying, Stimulating
Herbal Actions // Anti-Inflammatory, Nutritive, Alterative, Rubafacient, Diuretic

Nettles is, perhaps, the most famous and infamous of all herbs. Those who meet it unsuspectingly in the wild, don't soon forget their encounter. The sting of nettles lingers for up to twenty four hours and can be likened to an electric buzzing as it dissipates. Historically, some have taken advantage of this irritating quality and intentionally undergone what is referred to as Urtication (for the latin, Urtica spp.). Urtication involves intentionally stinging oneself with Nettles in order to bring circulation and immune factors to a certain part of the body. It has been used to counteract joint pain, numbness (I can only laugh at this...), baldness, and more spiritual ills which have driven the Soul from a certain part of the body. While I have never personally undergone Urtication, I am curious about attempting it on my increasingly overtaxed right thumb (thank you, iPhone),

Nettle is incredibly rich in minerals -- most notably calcium, magnesium, potassium, and iron -- making it useful for addressing a wide range of complaints including adrenal fatigue, spasmodic cramping, anemia, and general weakness. It is one of our favorite herbs to enjoy as a nourishing infusion and it combines well with Raspberry Leaf and Oatstraw for this purpose. Note :: Do not try to eat this plant fresh unless you have been shown how by someone who has done so and remained unscathed. Do not harvest leaves plant has gone to seed. Enjoy the fresh leaves as a strong infusion or cook them with olive oil, garlic, and spinach for a real treat. Dried leaves can be powdered and added, to smoothies at a later date. Oh, and we cannot sing the praises of our Wild Onion + Nettle Seed Finishing Salt loudly enough. It is so good.

Chickweed

Stellaria media

Parts Used // Aerial Parts
Energetics // Cooling
Herbal Actions // Nutritive, Vulnerary, Demulcent, Diuretic, Anti-Inflammatory, Alterative

Chickweed is a true darling of Springtime. It often grows in close quarters with Cleavers and the two make a winning combination as a daily tea to breathe life back into the body after a long winter's rest. Chickweed is also a favorite herb to infuse in oils and salves for its incredible skin healing properties. Used both internally as a tea or food and externally as a wash, salve, or oil, it is one of the finest plant allies for resolving longstanding skin conditions. It combines particularly well with Dandelion and Rose to this end, particularly when the underlying cause is hepatic. Easy to digest yet incredibly nutrient dense, it is a favorite food for restoring the body after illness or convalescence. Super Abundant in most places where it grows, Chickweed can be enjoyed daily in salads, smoothies, and pestos.

Henbit

Lamium amplexicaule

Parts Used // Aerial Parts
Energetics // Mildly Cooling
Herbal Actions // Nutritive, Astringent, Vulnerary

Henbit is, at first glance, a diminutive and innocuous plant. It grows tenaciously through cracks in city sidewalks, covers lawns and parks, and unfortunately, goes mostly unnoticed even by plant lovers. It's taste is mild and mineral and its small purple flowers possess a subtly sweet nectar and seem to have a sense of humor about the world. Add it to pestos, infuse it in vinegar, or enjoy it to other spring greens raw or cooked. The entire plant is edible and quite tasty. A strong infusion of the entire plant can be used as a compress to soothe bites, stings, mild skin irritations, and swellings. And, as the name implies, Hens love it.

Spiderwort

Tradescantia spp.

Parts Used // Leaf, Stalk, and Flower
Energetics // Cool + Moist
Herbal Actions // Demulcent, Vulnerary, Nutritive

This succulent and mild blossom is coming up through the sidewalks and blooming in thickets in lawns and on by ways. She is cool and moist, sweet and tender. With a distinctly nourishing and demulcent quality, she balances the Vata nature of Spring with ease. Her prolific flowers can be enjoyed raw in salads or smoothies and and the young leaves and shoots can be cooked along with wild onions. Due to the mucilaginous quality of this plant (think okra) it can be added to soups, stews, and gumbos as a thickener. Additionally, this mucilage lends a cooling soothing quality making Spiderwort a great choice for helping to heal mild burns in a manner much like Aloe Vera. Pro tip, eat a few flowers along the trail and see what color they turn your spit!

Cleavers

Gallium aparine

Parts Used // Above Ground Parts
Energetics // Cool + Dry
Herbal Actions // Vulnerary, Lymphatic, Diuretic, Nutritive, Alterative, Anti-Inflammatory

Cleavers encourages the flow of lymph throughout the body and can help to resolve fibrocystic tissue. Helpful both internally as a tea and externally as a wash for eruptive skin conditions such as acne, eczema, and boils. This incredibly prolific plant has an affinity for the urinary tract and kidneys and acts as a stimulating and soothing diuretic in cases of infection. A relative of the dye plant Madder, the roots can be used to produce a red dye -- though this seems a futile endeavor considering the pithiness of the roots. Enjoy above ground parts as a daily infusion to support lymphatic health in spring or combine with Turks Cap Leaf + Flower and drink freely as a strong infusion for irritation or infection of the urinary tract.

Wild Arugula

Eruca sativa

Parts Used // Young Leaves + Flowers
Energetics // Warm + Dry
Herbal Actions // Digestive, Warming, Aperient, Nutritive

Wild Arugula is a real treat in its immature "micro" stage. Peppery and stimulating, it makes the perfect addition to any late Winter meal. I especially enjoy it sprinkled over eggs, added to beans and rice, or as a simple salad tossed with lemon and oil and backed within a roasted winter squash. It can be enjoyed mature as well but becomes increasingly spicy as it grows larger. Try it in this state thinly sliced, sautéed, and added to a kale salad with bacon, dates, and blood oranges. One of the first flowers to emerge on the cusp of Winter and Spring -- the bright yellow blossoms make a for a sunny garnish when most edible flowers are still months away.

Wild Onions

Allium spp.

Wild Onions are one of the first feral foods to appear in Spring. I am here in Central Texas, in Austin, where I was born and raised, and these tender alliums are everywhere! My mother's lives just up the street from a remarkably vital stretch of water and wild. Less than a quarter mile from a medium sized highway, this natural sanctuary so tucked away, feels like my own private Eden whenever I come to visit her. The diversity of wild foods and medicines which thrive in this small haven is astounding. The Wild Onions are some of the first to find their way onto my plate in Spring, along with cheerful dandelions blossoms and their delicious bitter greens. Then there are the diminutive and tart Oxalis leaves, the creeping Dewberry now in bloom, the overgrown mats of Cleavers, and the Pecans overhead just beginning to leaf out. There are also sizable Trout in good numbers in the creek, and though I'm not yet much of an angler, they've piqued my curiosity. All of this against a backdrop of what is to me, an iconic Springtime vision -- a profusion of edible magenta blossoms covering the Redbud trees.

Harvesting wild onions is a deliciously grounding way to reconnect with the Earth as she grows more fertile with each passing day of Spring. I recommend finding a patch of damp earth, dappled with sun and shade, and placing one palm flat on the ground as you gently coax each bulb from its subterranean resting place. The soft sound and gentle release as the roots succumb to the pull of your hand, moving from soil to sunlight, is marvelously wholesome and satisfying. It is also a resplendent thing to have your fingers covered in wild dirt. I like to leave just a little bit of it on the bulbs rather than washing them too thoroughly. I am a strong believer that a little dirt is very good for you. If that sounds strange, I encourage you read more about that here.

Dandelion

Taraxacum officinale

Parts Used // Entire Plant
Energetics // Warm + Dry
Herbal Actions // Digestive, Hepatic, Aperient, Nutritive, Diuretic, Alterative

First and foremost, Dandelion is an excellent nutritive herb. Useful as both a food and a medicine, Dandelion is remarkably mineral rich and high in antioxidants A + C making it useful in some forms of anemia as well as for strengthening bones + teeth. The implications of including wild and mineral rich greens in your daily diet cannot be overstated--eat a salad of of Dandelion leaves and blossoms each day of Spring and you will surely notice a marked shift in your mood, cognitive function, energy, skin, digestion, and general connection to all that is Wild, within and without.

The leaves of the Dandelion are a potent diuretic which, unlike diuretic medications, works to replenish the minerals (read :: potassium) lost through urination and ultimately to strengthen the kidneys and entire urinary tract through its careful use. Because of its diuretic effect, Dandelion is an excellent choice for treating Urinary Tract Infections when combined with increased fluid intake and soothing herbs such as Marshmallow Root or Cornsilk--an infusion of the leaves is preferred for this application. The entire plant, but particularly the root, acts on the system as a mild laxative, or aperient. It helps to move sluggish bowels, making it an excellent choice for the change of seasons. Its regular use improves liver function significantly and can therefore have a profound and lasting effect on skin conditions, hormonal imbalances, and even conditions as significant as Hepatitis. Through its action on the liver, Dandelion effectively cleanses the blood and supports optimal lipid and hormone metabolism. The bitter taste of the herb itself speaks volumes about its uses. The powerful bitter flavor promotes bile secretion and soothes indigestion--particularly when the imbalance is caused by impaired fat absorption and digestion. Greasy stool is a strong indication that Dandelion may be of great use. The root of Dandelion is also incredibly high in Inulin--a complex sugar which nourishes the beneficial bacteria in our intestinal tract. Healthy gut flora effects everything from cognitive function to auto-immune processes, so drink up. To optimize Inulin extraction, a long slow decoction of the root is preferred--combine with Marshmallow Root (soothing and nourishing to the intestinal tract) and Burdock Root (also full of Inulin) for a heavy hitting dose of the good stuff!

Note // Proper identification is of paramount importance. Please consult a

field guide or local wild foods expert before harvesting any new plants you not familiar with. Additionally, always ask permission and offer sincere thanks to the plants for their sustenance.

[via La Abeja Herbs]

Don't Throw Away Those Silica Bags Any More!

2016-04-04T10:33:00.000-07:00

The silica gel bags we often find in shoe boxes usually end up in the trash, just because we believe they’re completely useless and even toxic.

However, the truth is that they are not poisonous whatsoever. Rather, they are filled with a substance called silicon dioxide which should not be eaten but can be very useful around the house. They’re a non-toxic inert desiccant that will dry out anything around them. Here’s how you can use them:

1. Put Them in Your Gym Bag

The main purpose of these little packets is to absorb any extra moisture and protect the item they are added to from growing bacteria or mold. Bacteria thrive in damp and moist environments so adding one of these guys to your gym bag will eliminate dampness and germs thus freshening it up. They can even remove a very foul odor.

2. Put Them Between Towels

Prevent your towels from getting damp and smelling unpleasant by putting a few of these in the towel cabinet.

3. Make Your Razors Last Longer

Instead of leaving your razor around in the bath where it’s always wet put it in a plastic container with a few silica bags inside. It will make it last longer.

4. Save Your Drowned Phone

If you happen to drop your phone in water and it gets wet, don’t lose hope! Instead of putting it in a jar of rice try the same with silica bags. Fill a jar with them and put your mobile in, it will be much more effective.

5. No More Foggy Car Windows

I absolutely adore this one, since foggy car windows cause me a lot of problems especially in this damp weather season. This goes to all you drivers out there; it’s a true lifesaver in the winter. Instead of waiting for your windows to defog, which in older car models can take forever, put a bunch of these silica gel bags under your windshield from the inside immediately. You’ll see that tomorrow your windows won’t be foggy. It’s the fastest way to stop your windows from fogging up and you’ll save yourself the 10 extra minutes needed to clean them up.

6. Save Your Old Photos

Old photos usually deteriorate with time, which is really sad because they are the sole reminders of our past and are quite dear to our hearts. Put a couple of silica gel bags in your box of old photos to save them from the dampness that can ruin them.

7. Save Your Make Up

Every women needs to have a bag or two of silica gel in her make up purse to stop the powdery make up from curdling.

8. Save Your Jack-O-Lantern

Simply adding a silica bag to the inside of your jack-o-lantern will extend its shelf life significantly. Nobody wants to smell a rotting pumpkin breaking down on the porch in the fall.
There you have it, 7 fun and useful tips which can make your life easier. Next time you buy something with silica gel bags in it don’t throw them away, they can be quite useful. Can you think of another way you can use these bags, maybe you’re already using them for something we haven’t mentioned? Please share your thoughts and ideas, we can all learn something new.

[via RealFarmacy]

7 Spices Loaded with Serious Flavor -- and Incredible Health Benefits

2016-02-22T13:40:00.000-08:00

Cayenne pepper really hit its prime in the early aughts. When Giselle Bundchen credited cayenne with helping maintain her slim, Victoria's Secret-worthy figure, the spice was suddenly stylish.

It's almost too easy—just a pinch of some magic powder and suddenly you're a fat-burning machine? Well maybe not a machine, but fiery cayenne does seem to have an effect on increasing the metabolism. It's well documented that turmeric has anti-inflammatory properties that give Advil a run for its money, and cinnamon is coveted amongst those with metabolic disorders thanks to its blood sugar-lowering effect.

The rest of your spice rack isn't to be overlooked—there are some superfood seasonings hidden in the pantry that are worthy of a little more love. Put down the salt and start cooking with these spices—your blood pressure, waistline, and tastebuds will thank you.

Paprika

Sweet, spicy, smoky—paprika comes in tons of different flavors and varieties, but it's always a vibrant brick red. Thanks to its plenitude of antioxidants that impart its quintessential color, paprika is also full of vitamins A and E. Together, they fight free radical damage in the body, but vitamin A also promotes cell growth and recovery, which supports anti-aging.

Fennel

With its distinct taste and smell, fennel is often loved or loathed. If you fall into the latter category, this classic Italian seasoning is worth your adoration—full of phytonutrients, fennel has been proven to have anticancer and anti-inflammatory effects. A special phytonutrient called anethole found in fennel has been linked to slowing the growth of cancer cells and apoptosis, or cell death, in breast cancer cells. Additionally, fennel's antioxidants can help reverse damage to liver cells... So after a really rough night out, look to this spice to help heal your hangover.

Cloves

Especially popular in some of the most beloved holiday foods—gingerbread, hot toddies, and pumpkin pie, to name a few—cloves are a warming and aromatic addition to any dish. Along with their lovely flavor, cloves impart another interesting element to dishes: eugenol. A compound found specifically in clove oil, eugenol is incredibly effective at protecting the body from external toxins found in the environment, like carbon tetrachloride. It's also a potent natural pesticide, so mixing a little clove oil into your lotion can ward off annoying mosquitos and bugs.

Bay Leaves

You don't really realize how important bay leaves are to Grandma's chicken noodle soup, your favorite bolognese sauce, or classic cooked beans until you accidentally forget to throw one into the mix. When you do overlook these dried leaves, it's clear that something is missing. Although the pungent, almost bittersweet flavor of bay leaves isn't necessarily appetizing on its own, when added into dishes and left to simmer, they impart a little extra depth and dimension. Plus, as it turns out, these leaves also bring some pharmacological properties to the table.

Even dried, bay leaves help the digestive system function properly, acting as a diuretic and eliminating toxins. They also contain a plethora of B-vitamins that support the nervous system to increase energy and amp up the metabolic rate.

Thyme

Whether fresh or dried, thyme deserves a permanent place in your pantry, especially during the fall and winter months. The woody and aromatic herb has been used for centuries in aromatherapy to treat illness, but it's proven over time to be a powerful antimicrobial treatment. In fact, thyme actually encourages a healthy immune system by increasing white blood cell formation. Next time you feel a chill coming on, throw some thyme into almost any savory dish to reap the immune-boosting benefits of this spice.

Black Pepper

Try not to roll your eyes. Black pepper—no duh! Of course you already know about this spice. But before you skim to the next incredible ingredient, reconsider black pepper for its fat-burning powers. Yep, you read that right. That freshly ground black pepper you've been declining at restaurants for years can actually help your body break down fat cells. Plus, pepper raises core body temperature, forcing the body to eliminate toxins via sweat.

Nutmeg

Too often, nutmeg is relegated to holiday treats (what's up, eggnog?), but there are plenty of reasons to throw nutmeg into your cooking all year round. Nutmeg has long been used as a home remedy for insomnia—and there's actually something to this old wives tale.

This spice has a high magnesium content, which has been proven to help those who suffer through restless nights fall asleep and relax far more easily than normally. The powerful antioxidants myristicin and elemicin found in nutmeg fight inflammation and pain, and some researchers believe actually slow down the deterioration of neural pathways in the brain. Slow down aging and maintain memory for a long time? Sounds like it's time to start adding nutmeg to every morning cup of joe.

[via Thrive Market]

Food Is Medicine: 20 Natural Painkillers in your Kitchen

2016-02-18T12:34:00.001-08:00

This fascinating list, based on scientific research, also gives specific information as to which ache or pain a particular ingredient may assist with. The list is understandably very long and it is impossible to comprehensively deal with every ailment and cure listed.

Below you can find a list of the top 22 natural painkillers that are commonly found in nearly every kitchen. So next time you are feeling poorly, afflicted by aches and pains, before you rush off to the pharmacy, check out your natural painkillers list!

Please note however, that pain or other symptoms which persist could be a sign of something more serious and may require medical intervention. If you are concerned, consult your medical practitioner.

1. Heal Heartburn with Cider Vinegar

Sip 1 tablespoon of apple cider vinegar mixed with 8 ounces of water before every meal, and experts say you could shut down painful bouts of heartburn in as little as 24 hours. “Cider vinegar is rich in malic and tartaric acids, powerful digestive aids that speed the breakdown of fats and proteins so your stomach can empty quickly, before food washes up into the esophagus, triggering heartburn pain,” explains Joseph Brasco, M.D., a gastroenterologist at the Center for Colon and Digestive Diseases in Huntsville, AL.

Help to relieve arthritis and muscle pain, and improve joint mobility. Find 30 amazing uses for Apple Cider Vinegar here.

2. Ginger

When Danish researchers asked achy people to jazz up their diets with ginger, it eased muscle and joint pain, swelling and stiffness for up to 63 percent of them within two months. Experts credit ginger’s potent compounds called gingerols, which prevent the production of pain-triggering hormones. The study-recommended dose: Add at least 1 teaspoon of dried ginger or 2 teaspoons of chopped ginger to meals daily.

3. Erase Earaches with Garlic

Treat that dreadful earache pain by placing two drops of warm garlic oil into your aching ear twice daily for five days. This simple treatment can clear up ear infections faster than prescription meds, say experts at the University of New Mexico School of Medicine. Scientists say garlic’s active ingredients (germanium, selenium, and sulfur compounds) are naturally toxic to dozens of different pain-causing bacteria. To whip up your own garlic oil gently simmer three cloves of crushed garlic in a half a cup of extra virgin olive oil for two minutes, strain, then refrigerate for up to two weeks, suggests Teresa Graedon, Ph.D., co-author of the book, Best Choices From The People’s Pharmacy. For an optimal experience, warm this mix slightly before using so the liquid will feel soothing in your ear canal.

4. Cure a Toothache with Cloves

Gently chewing on a clove can ease tooth pain and gum inflammation for two hours straight, say UCLA researchers. Experts point to a natural compound in cloves called eugenol, a powerful, natural anesthetic. Bonus: Sprinkling a ¼ teaspoon of ground cloves on meals daily may also protect your ticker. Scientists say this simple action helps stabilize blood sugar, plus dampen production of artery-clogging cholesterol in as little as three weeks.

5. Tame Chronic Pain with Turmeric

Studies show turmeric, a popular East Indian spice, is actually three times more effective at easing pain than aspirin and other similar chemical medications, plus it can help relieve chronic pain for 50 percent of people struggling with arthritis and even fibromyalgia, according to Cornell researchers. That’s because turmeric’s active ingredient, curcumin, naturally shuts down cyclooxygenase 2, an enzyme that churns out a stream of pain-producing hormones, explains nutrition researcher Julian Whitaker, M.D. and author of the book, Reversing Diabetes. The study-recommended dose: Sprinkle ¼ teaspoon daily onto any rice, poultry, meat or vegetable dish.

6. Relax Painful Muscles with Peppermint

Suffering from tight, sore muscles? Stubborn knots can hang around for months if they aren’t properly treated, says naturopath Mark Stengler, N.D., author of the book, The Natural Physician’s Healing Therapies. His advice: Three times each week, soak in a warm tub scented with 10 drops of peppermint oil. The warm water will relax your muscles, while the peppermint oil will naturally soothe your nerves — a combo that can ease muscle cramping 25 percent more effectively than over-the-counter painkillers, and cut the frequency of future flare-ups in half, says Stengler. Additionally, drinking peppermint tea may help to relieve sore throat and reduce feelings of upset stomach and abdominal pain caused by stress. The menthol in peppermint inhibits nerves that react to painful stimuli.

7. Give Your Back Some TLC with Grapes

Got an achy back? Grapes could be the ticket to a speedy recovery. Recent studies at Ohio State University suggest eating a heaping cup of grapes daily can relax tight blood vessels, significantly improving blood flow to damaged back tissues (and often within three hours of enjoying the first bowl). That’s great news because your back’s vertebrae and shock-absorbing discs are completely dependent on nearby blood vessels to bring them healing nutrients and oxygen, so improving blood flow is essential for healing damaged back tissue..

8. Fight Pain with Flaxseed

Recent research has shown that just 3 tablespoons of ground flaxseed added to the daily diet, eases sore and painful breasts associated with the start of the menstrual cycle. There are a number of natural compounds in flaxseed which prevent estrogen spikes that can trigger breast pain. Applying flaxseed oil to the breast is also effective. More good news: You don’t have to be a master baker to sneak this healthy seed into your diet. Just sprinkle ground flax on oatmeal, yogurt, applesauce or add it to smoothies and veggie dips.

9. Prevent Pain with Cranberry Juice

Cranberry juice cuts your risk of picking up a painful bladder infection. Cranberry juice flushes bacteria from the bladder by preventing bacteria from sticking to the bladder wall. Drink at least 2 glasses of the juice per day as soon as you notice the signs of bladder infection. Find here more information on how to treat urinary tract infection naturally.

10. Tame Leg Cramps with Tomato Juice

Leg cramps are usually caused by a potassium deficiency due to heavy perspiration during exercise or when it is flushed out by diuretics. Tomato juice, rich in potassium, will reduce your risk of these painful leg cramps. Take 2 glasses daily to keep cramps at bay.

11. Heal Mouth Sores with Honey

Raw honey works wonders on sore throat and mouth sores. The natural enzymes in honey banish inflammation, help to destroy viruses and speed up the healing process. Cinnamon and honey mixed together are also promoted by Ayurvedic medicine and alternative medicine. In a paste form this mixture can be applied to the painful area and massaged into the skin. Mixing honey and cinnamon in a warm cup of water and drinking it on a regular basis has also shown to relieve arthritis symptoms.

12. Energize Migraine Medication with Coffee

Prone to migraines? Try muscling-up your painkiller with a coffee chaser. Whatever over-the-counter pain med you prefer, researchers at the National Headache Foundation say washing it down with a strong 12- ounce cup of coffee will boost the effectiveness of your medication by 40 percent or more. Experts say caffeine stimulates the stomach lining to absorb painkillers more quickly and more effectively.

13. Drink Tea to Relive Pain

The tannin in tea helps to stop the contractions in the intestines which occur during a bout of diarrhea or colitis. Drink plenty of tea to relieve the pain when suffering the unpleasant effects of diarrhea.

14. Mustard is an Anti-Inflammatory

For a congested and sore chest as a result of a cold, rub a generous amount of mustard onto your chest. Place a warm cloth over it to make an old-fashioned mustard poultice to relieve pain and congestion. The active ingredients in mustard have fantastic pain relieving and anti-inflammatory properties.

15. Take Away Pain of a Burn with Baking Soda

An excellent way for easing the pain of a burn is with household baking soda. Make a paste and apply to affected area and cover with a wet gauze for a few minutes. The alkaline nature of the baking soda will neutralize the acid in the wound, preventing infection and reducing the pain. Find here 6 uses for baking soda as a kitchen medicine.

16. Heal Sinus Problems with Horseradish

Latest studies show sinusitis is the nation’s number one chronic health problem. And this condition doesn’t just spur congestion and facial pain, it also makes sufferers six times more likely to feel achy all-over. Horseradish to the rescue! According to German researchers, this eye-watering condiment naturally revs up blood flow to the sinus cavities, helping to open and drain clogged sinuses and heal sinus infections more quickly than decongestant sprays do. The study-recommended dose: One teaspoon twice daily (either on its own, or used as a sandwich or meat topping) until symptoms clear.

17. Heal Infections with Salt

Soaking infected minor cuts and scrapes naturally nixes inflammation, plus it’s anti-bacterial, so it quickly destroys the germs that cause swelling and pain. Just mix 1 teaspoon of salt into each cup of water, heat to the warmest temperature that you can comfortably stand, and then soak the affected area for 20 minutes twice daily, until your infection subsides.

18. Gargle with Lemon Juice

Dilute lemon juice in water to ease the pain of a sore throat when used as a gargle.

11. Prevent Digestive Upsets with Pineapple

Got gas? One cup of fresh pineapple daily can cut painful bloating within 72 hours, say researchers at California’s Stanford University. That’s because pineapple is naturally packed with proteolytic enzymes, digestive aids that help speed the breakdown of pain-causing proteins in the stomach and small intestine.

20. Soothe a Sting with Meat Tenderizer

Use a meat tenderizer which has papain (papaya enzyme) to neutralize the venom in a jellyfish or bee sting.. A paste of meat tenderizer and water offers relief for back pain as well. Use a sufficient amount of the tenderizer and water and apply the paste directly to the areas of your back that are in pain. The enzymes will work to break down the proteins, reduce any inflammation and therefore soothe your back muscles.

21. Ease Sore Throat with Cayenne Pepper

The role of the cayenne pepper is to help relieve the pain in a sore throat. The main active compound found in cayenne is a substance known as capsaicin. Capsaicin has shown to contain pain-relieving properties by hindering the transmission of a neurotransmitter responsible for transmitted pain signals to your brain. If you can bear the taste, add 1 to 3 teaspoons of cayenne pepper in a glass of water (8 ounces) to find instant relief of migraine headache.

22. Chase Away Joint and Headache Pain with Cherries

A daily bowl of cherries could ease your ache, without the stomach upset so often triggered by today’s painkillers, say researchers at East Lansing’s Michigan State University . Their research reveals that anthocyanins, the compounds that give cherries their brilliant red color, are anti-inflammatories 10 times stronger than ibuprofen and aspirin. “Anthocyanins help shut down the powerful enzymes that kick-start tissue inflammation, so they can prevent, as well as treat, many different kinds of pain,” explains Muraleedharan Nair, Ph.D., professor of food science at Michigan State University . His advice: Enjoy 20 cherries (fresh, frozen or dried) daily, then continue until your pain disappears.

[via Healthy & Natural, Antranik]

Learn How to Grow Peanuts in Your Spring Garden

2016-02-17T08:37:00.001-08:00

Peanuts are not actually nuts, they are a vegetable that belongs to the legume family. Learn how to grow peanuts in your garden and enjoy the benefits of this hassle free, delicious crop.

Peanuts are native to South America and take about 120 days tomature. The plant is hardy and can withstand light spring and fall frosts. Although peanut plants are normally considered to be Southern crops, Northern gardeners can grow them successfully if they start the plants indoors, and use certain varieties that can withstand cooler climates.

Planting

Peanuts require full sun and soil with good drainage. You can ensure enough drainage by working in organic matter in order to make it loose and friable.

Peanut seeds can be planted hulled or unhulled but be sure not to remove the thin, pinkish brown seed coverings, otherwise the seed will not germinate.

If you live in a cooler climate, start your peanut plant indoors in a large pot about a month before the last frost. Seeds should be sowed on inch deep and placed in the sunniest spot possible. Be sure to water weekly. You can transplant your peanut seedlings into your outside garden once the soil is between 60 and 70 degrees Fahrenheit. Transplants should be spaced 10 inches apart.

If you live in a warmer climate, plant your crop outdoors around the last expected frost. Space your seeds 2 inches deep and 5 inches apart in rows that are 2 to 3 feet apart. Be sure to water well and thin the plants to 10 inches apart.

Growing

Once it is about 1 foot tall, long, pointed pegs will grow from faded flowers and push 1 to 3 inches into the soil. This is where you will find the peanut. The soil around the plant should be soft enough so that the pegs growing from the plant do not have too much difficulty penetrating the soil. You can help your plant by laying down some light mulch, like grass clippings or straw to prevent the hardening of soil.

1 inch of water a week is perfect for a peanut plant. Since it is a legume, it can supply its own nitrogen. The use of nitrogen-rich fertilizer will encourage foliage instead of fruit, so try to avoid the use of any fertilizer that may contain a lot of nitrogen. Soil that is well-prepared will provide all the nutrients the plants need.

Harvesting

Once the leaves turn yellow and the peanuts’ inner shells have gold looking veins, your crop is ready to harvest. You can check the peanuts periodically by pulling out a few nuts and shelling them. The pegs will become very brittle and the pods will break off if you wait too long to harvest. To harvest, pull the entire plant our of the ground while the soil is moist. Dry the plant in an airy space until the leaves become crumbly. Once the plant is dried, remove the pods. Unshelled peanuts can be stored for up to a year if they are stored in an airtight container.

[via Real Farmacy]

15 Soups That Will Actually Cure Your Cold

2016-02-05T12:35:00.001-08:00

1. Coconut Ginger Carrot Soup

Creamy is where this incredible coconut ginger carrot soup recipe goes. Have your heard so many delicious flavors in one recipe title? Even better, this soup is an amazing immunity-booster just in time for cold and flu season.

2. Immune Boosting Vegetable Soup

Tis the season for colds, flus, and sickey germs everywhere. This supremely flexible ingredient soup is the perfect antidote to all that.

3. Flu Fighter Chicken Noodle

Loaded with good for you ingredients and full of flavor – this absolutely delicious chicken noodle soup makes for a wonderful dinner! It’s also a tasty remedy for battling off a nasty cold or flu!

4. 5 Ingredient White Chicken Chili

All you need are few simple ingredients to create this delicious 5-Ingredient Easy White Chicken Chili recipe. You can make it quickly on the stove, or let it simmer all day in your slow cooker.

5. Healing Green Tea and Chickpea Soup

This recipe is for a marvelous, healing soup with some cold-fighting garlic-y tortilla triangles for dipping. It’s a triple-carb affair (naturally) because your body needs the fuel so, yes, now is the time to eat chickpeas, pasta and bread in one meal. There are veggies in there too and it’s the perfect base to add some shredded chicken or tofu to if you desire.

6. Roasted Carrot Ginger

Besides the vigor added from the fresh ginger, the flavoring of this soup comes from a little bit of ground coriander and allspice. Simple.

7. 15-Minute Coconut Curry Noodle Soup

Despite the speediness of its assembly, this soup has an amazingly complex, flavor. Enjoy the richness of the coconut milk, the spicy of the curry paste, the tangy bite of the lime to the funky awesomeness of the fish sauce.

8. Roasted Carrot and Sweet Potato Turmeric Soup

This roasted carrot and sweet potato soup is warm, comfy, and healing for the soul. And with turmeric – a natural anti-inflammatory will ease all pain.

9. Turmeric Miso Soup with Shiitakes, Turnips and Soba Noodles

To “cleanse” your body of toxins is to treat it well. By that, we mean more fruits and vegetables, clean food free of preservatives, and more home-cooked meals. We know the thought of making a home-cooked meal can be daunting, given busy schedules and such. But what if you could make this delicious (and healthy) soup in 20 minutes?

10. Turmeric Broth Detox Soup

Make this fragrant detoxing Turmeric broth, then make the soup your own. This one meal can easily be made in 30 minutes or less! If you feel like slurping, add in some rice noodles, chickpeas and kale

11. Cleansing Detox Soup

This oil-free Cleansing Detox Soup is packed with all the good stuff, and by good stuff we mean immune-boosting natural remedies like fresh lemon juice, fresh zingy ginger, bright turmeric, balancing cinnamon, and a touch of spicy cayenne. Detoxifying vegetables and leafy greens like kale, broccoli, celery and carrots will cleanse, nourish and make you feel whole.

12. Golden Beet and Fennel Soup

This Golden Beet and Fennel Soup is an earthy creamy healthful soup. full of nutrients and fiber. Not only is this golden beet soup not red, it also hits the spot on a cold winter’s day. BOOMshakalaka!

13. Thai Yam Soup with Lemongrass and Ginger

Vegan and gluten free, this recipe for Thai Sweet Potato Soup is healthy and light, and will bring a little sunshine into your life with its bright, warm flavors.

14. Black Bean and Sweet Potato Superfood Soup

This soup has a hint of sweetness and is spiced with chipotle chili powder, cumin, and turmeric. Black beans, sweet potato, and red cabbage all make a superfood star appearance dressed with cilantro and avocado.

15. Immune Boosting Garden Herb Stock

There is nothing more of a sialagogue than a pot of stock simmering away on the stovetop and this vegan garden herb stock is a recipe you will definitely want to make again and again.

[via]

14 Edible Plants You Can Grow Indoors

2016-02-03T09:49:00.002-08:00

Many of us dream of having our own vegetable patch, but it can be challenging to find the ideal space – and that’s assuming you have a garden at all. If you don’t then you’re in luck, you don’t need a large out door plot to grow all your ideal crops, for many edible plants all you need is a sunny spot inside.

The idea of growing an indoor farm, full of healthy food you can spoil yourself with over summer may sound too good to be true. But with a little love and care, whether you live in a house or a flat, you can grow a variety of fresh veg, fruit and even edible flowers ready for your next dinner party – guaranteed to impress.

But the benefits don’t stop there, growing your own greenery will give the satisfaction of harvesting your own foodstuff, save you money and added health benefits making your five a day a walk in the park. You might even start replacing that takeaway pizza with home-grown veg packed with vitamins and minerals.

You can grow almost any plants indoors with a loving hand, best growth occurs in areas that receive plenty of sunlight, such as windowsills. But for those of you who just don’t have a sunny spot to make the most of, grow lights can allow you to cultivate your edible plants in even the darkest of corners.

Although growing conditions vary from plant to plant, a few general rules should be followed. If you’re starting completely from scratch, sowing seeds on moistened soil, covered with plastic wrap and kept in a warm area will get your plants off to the best possible start. Also ensuring all pots and containers have drainage holes or a layer of grit to prevent root rot and overwatering will make sure your plants stay strong and healthy.

For more on edible plants you can grow indoors – including sowing and harvesting times – check out our helpful infographic below.

[via Pounds to Pockets]

Do You Know About Bioregional Eating?

2015-12-29T10:17:00.000-08:00

Eating bioregionally is gaining in popularity. Here's what you need to know, including how it differs from the locavore moment.

Growing local has its merits, but a growing movement suggests perhaps we need to let the region dictate what we grow locally. (Photo: Arina P Habich/Shutterstock)

There's a growing trend in sustainable food that sort of fine tunes locavorism. Sourcing from within bioregions is the one of the big food trends for 2016, according to Forbes, and although eating bioregionally has a lot in common with locavorism, it's not the same. What are bioregions and how can paying attention to them help us eat and live more sustainably? Here's a primer.

What are Bioregions?

A bioregion is a "geographical area with a unique combination of plants, animals, geology, climate and water features." When it comes to growing and raising food, each bioregion will have foods that it can naturally sustain and foods that it cannot.

Bioregional Eating vs. Locavorism

I have neighbors here in New Jersey who have a lemon tree in their house. They are avid vegetable gardeners and grow seasonally in both their backyard and a plot in a community garden. They certainly do their part to support the locavore movement. That lemon tree is something completely different, though. The climate where we live doesn't support citrus, so the tree is purely for fun. The number of lemons the tree produces may never equal or surpass the amount of money it costs to buy and sustain the tree, and the resources used to make sure it thrives are considerable.

I mention this not to put down my neighbors. In fact, I would love a lemon tree in my home. It would be fun to pick a fresh lemon each time I needed one, but I've established that my enthusiasm for growing my own food doesn't match my enthusiasm for eating it. So I mention this as an example of how growing locally isn't always sustainable.

Food that comes straight from your backyard has been hailed by many as the holy grail of sustainable eating for about a decade now. It's the ideal that resonated with me when I began my personal blog about eating local in the South Jersey/Philadelphia region. What I've come to learn along the way, though, is that eating sustainably is much more complicated than buying everything I possibly can from within a 100-mile radius.

Tomatoes grown in a hot house during every season may be local, but the practice isn't necessarily in keeping with bioregionalism. (Photo: Tree of Life/Shutterstock)

As with the lemon tree example, just because it can be grown locally doesn't mean it should be grown locally, especially when you take sustainability into consideration. My friends' lemon tree barely makes a dent, but large-scale production of foods that a bioregion doesn't naturally support can make a big dent in un-sustainability. Take for instance, energy-intensive hot houses that grow tomatoes out of season that are sold within the region. Are the tomatoes local? Yes. Are they sustainable? It gets more complicated then, doesn't it? They may (or may not) be more sustainable than a tomato grown in a warm region and shipped across country. Both methods of obtaining a tomato in the winter months in a place where they won't grow naturally use a lot of energy.

The concept of eating bioregionally seems to fine tune locavorism. Eating a locally grown hot house tomato in February is not eating bioregionally; eating a farm- or garden-grown tomato in July is. To truly eat bioregionally, we should forgo all fresh tomatoes once they're out of season.

Bioregionalism Beyond Food

This concept is easy to grasp when it comes to food, but it goes beyond that.

Your food bioregion may contain several towns, more than one state, and even more than one country. Part of bioregionalism is the idea of basing our political borders on nature. When you do that, you can see how it could get complicated fast. Instead of several different local, state or even national governments existing within one bioregion, there would be one political government within its natural borders. If we arranged "political structures around ecological regions and the cultures within them," argues Rachael Stoeve in Yes magazine, there would be sustainability in many areas of life.

There's a whole other blog post to write about that aspect, but it's interesting to look at the food concept with that broader scope. The decisions made about the resources within a bioregion would be more likely to benefit the environment and the people than corporations and those with a financial interest. That's something to chew on.

[via Mother Nature Network]

20 Gluten-Free Treats for the Holiday Season

2015-12-14T05:16:00.000-08:00

It's mid-December, which means it's time for some holiday sweets. You won't find wheat flour in any of these sweets, but it's one ingredient you'll never miss. Whether you follow a gluten-free diet or not, these desserts from cookies and candy to cakes and edible gifts, will make your holiday season complete.

1. Caramel Pecan Turtle Clusters

It's hard to resist the addictive combination of buttery pecans and chewy homemade caramel nestled under a creamy milk chocolate shell. Wrap up a few in pretty tissue paper and give a box as a holiday gift.

2. No-Bake Nutella Peanut Butter Cookies

The only thing better than a no-bake cookie is one that involves a winning combination of Nutella and peanut butter.

3. Crisp Meringues with Whipped Cream

This is just about the simplest dessert imaginable. You can make it with meringues purchased at the grocery store or at a bakery, or make them yourself. Together the crisp meringue and soft cream melts together into one sweet and simple dessert.

4. No-Bake Sesame Coconut Ginger Cookies

Moist and naturally sweet with a gingery bite, these cookies contain just five ingredients and couldn't be easier to make.

5. Coconut Snowballs

When it comes to cookies, deliciousness usually arrives in the form of flour, butter, sugar, nuts, and chocolate. But when you can't eat any of those foods, coconut — in all its delicious forms — is your new best friend.

6. How To Make a Chocolate Soufflé

Not only are chocolate soufflés one of the most heavenly things you can eat with a spoon, but they're also surprisingly not all that hard to make.

7. Classic Southern Pralines

You can call the praline a cookie, because it's shaped like one, but it's rightfully a type of candy. These no-bake treats are made entirely on the stovetop, and take just 15 minutes.

8. Eggnog Marshmallows

Homemade marshmallows make the perfect gift this time of year. And what better way to celebrate the season than with eggnog?

9. How To Make the Best Coconut Macaroons

Crunchy on the outside and chewy in the middle — a good coconut macaroon has some texture for you to bite into. As long as you have some shredded coconut stashed away in your cupboard and a few eggs in the fridge, a batch of sweet macaroons can be yours in less than 30 minutes.

10. Holiday Nut & Fruit Brittle

Enrobed in caramelized sugar, the nuts and seeds in this holiday nut brittle look like little gems. It's easy to swap in your favorite nuts, dried fruit, and spices to create your own unique version.

11. Raspberry-Coconut French Macarons

French macarons make the most perfect, bite-sized presents. These macaron shells feature finely ground freeze-dried raspberries for sweetness and color. The raspberry flavor is subtle, and pairs beautifully with the coconut filling.

12. Baked Eggnog Custards

This seasonal treat is surprisingly light and smooth, with a subtly sweet eggnog flavor and a slightly boozy aftertaste.

13. How To Make Chocolate-Covered Strawberries

There's a lot to love about chocolate-covered strawberries. The crunchy, melt-in-your-mouth shell and the cool, sweet strawberry beneath. Whether you serve them for a party or give them as a gift, they're bound to be a hit.

14. Gluten-Free & Vegan Gingerbread Cake

Gingerbread, in all its many forms, is a classic holiday treat. And this moist, richly flavored gingerbread cake is certainly not one to be missed.

15. Heavenly Hash Bars

Just when you thought you'd filled your arsenal with enough delicious homemade holiday treats, along came heavenly hash to sweep them all under the carpet. The combination of bittersweet chocolate, roasted almond, and marshmallow is truly a gift.
meringue

16. How To Make French Meringue

With a crisp outer shell, slightly chewy center, and a subtle sweetness, baked meringues are a melt-in-your-mouth delight.

17. Chocolate-Dipped Figs with Sea Salt

Dried figs are a sweet and easy treat any day, but dip them in chocolate and sprinkle with a little sea salt and they become a treat worthy of anyone's holiday gift list.

18. Raw Dark Chocolate Peppermint Bites

These truffles might be raw and vegan, but trust me — they still taste like an indulgent treat. They'll certainly suit nearly everyone on your gift list.

19. Sweet and Savory Roasted Cashews

These crisp and flavorful roasted nuts offer a little something for everyone. There are brown butter-sage cashews if savory is your thing, and cocoa-dusted cashews for those of us with a sweet tooth.

20. How To Make the Easiest Chocolate Fudge

This classic fudge has a dense, textured chewiness as you bite into it, and then melts in your mouth. It's a classic holiday gift to give for a reason.

[via The Kitchn]

How to Correctly Plant Tomatoes to Get 5–8ft Plants

2015-11-11T11:53:00.000-08:00

How do we plant a tomato, you might ask? With a ridiculous amount of stuff in the hole, is the answer. When someone ropes me into telling them and I start the long answer, I eventually see their eyes glaze over. That’s the point where I say, “Then you throw in the kitchen sink and cover it all up.” To date, no one has laughed at that joke. I think they’re just either too overwhelmed by the real stuff we put in there, or they actually believe we’re throwing in a sink.

This is how we plant a tomato. First off, let’s take a look at our sexy specimen here on the left.

We started this beauty in our heated greenhouse in late January. We potted it up to a gallon container about 3 or 4 weeks ago. It will go into one of our freshly prepared beds, shown to the right.

The tomatoes are placed three feet apart. I’ve learned over the years that spacing them closer than that means less fruit. We dig a nice deep hole to accommodate all the additions – the exact depth is dependent upon how tall the seedling is that you start with. We want the plant to be almost completely submerged into the soil, and the fish head and amendments put into the hole need to be covered with a bit of soil, so we plan accordingly for the depth. This particular hole ends up being almost two feet deep, and is ready for our first goody, these impressive fish heads.

We get them from the restaurant we grow for, Manresa. You might be able to get them free from a good butcher or fishmonger. I even know of someone who called a few restaurants in their area and was quickly rewarded with a nice bounty of juicy fish heads. Fish tails, spines, guts, as well as shrimp, crab, or lobster shells are all good as well. Some of you may worry about critters digging these up later. We’ve never had a problem with animals digging up my tomatoes, and we’ve got three dogs, two cats, and what seem like an endless supply of raccoons living on the property. I stress the point that this is the first thing that goes into our very deep planting hole. That may help keep it from getting dug up. You can see the six inch long fish head staring up at us from the bottom of the hole here.

If you’re reticent to put the fish head in the hole, or simply can’t get your mitts on any, we recommend using fish meal as a substitute. Two handfuls is about right. We get ours from Gardner & Bloome.

The next thing that goes into the hole are a couple of aspirin tablets and some crushed chicken egg shells. The aspirin is to help jump start the plant’s immune system. You can read more about that science here. We’ll put three or four crushed egg shells into the hole as well. You can see our three colors of eggs from our fancy chickens – yes, those are green eggs in there. The eggs supply a nice calcium boost, which will help prevent blossom end rot, that nasty brown patch on the bottom of tomatoes that lack calcium (the fish head bones and bone meal also help with that).

Bone meal is the next to go into the hole. We put in a heaping handful of bone meal. This is a nice organic phosphorus source, which is essential for blossom production. More blossoms, more fruit. Bone meal also increases calcium availability for the tomato. This is also a Gardner & Bloome product.

We then put in two handfuls of Gardner & Bloome’s Tomato, Vegetable and Herb Fertilizer. It’s an all-purpose organic fertilizer that contains the essential macronutrients of nitrogen, phosphorus and potassiun. Their mix is a very nice 4-6-3 of those nutrients.

We also recommend putting a handful of pure worm castings in the bottom of the hole. We amend our beds with worm castings and we also spray a worm casting tea on the plants while they grow. Really great stuff. Worm castings are available for sale at our tomato plant sale.

The hole is complete (sans kitchen sink) and we’re now ready to pop in the tomato plant. We trim off the lower leaves, be there one, two, three or more, leaving only the top-most leaves.

We put an inch or two of soil on top of the amendments in the hole. The plant is eased out of the pot, and before it’s placed in the hole, I sprinkle a third of a cup or more on the rootball with a product called Xtreme Gardening’s Mykos, which is a mycorrhizal fungi that attaches to the roots, growing as the root ball grows. It protects the plant from some diseases, such as verticillium and fusarium wilts. If there are any “silver bullets” here, it is this healthy addition of mycorrhizal fungi.

Once the tomato is in the hole, we double check the depth by judging how far out of the ground the plant will be sticking.

If it’s going to be too far down, we’ll remove the plant and add some more soil. If it looks like it’ll be up above the soil more than we want, that’s too bad because we ain’t gonna be fishing them fish parts and all that other stuff up out of that hole and digging it deeper. No siree. So we try our best to gauge the depth of the hole according to the height of the plant we’re putting in.

We then back fill GENTLY – only one quasi-firm push settles the soil around the plant.

Please do not man-handle the soil around the plant by stomping on it or pressing too hard. That’s not necessary and it expels all the air out of the soil. Believe it or not, the roots need oxygen down there just as much as they need nutrients and water.

A temporary well is then made around the plant base to catch the first watering. The first watering is the most critical. We do it multiple times. Water it in once, twice, three times at least. Wait a few minutes to allow the water to drain through. If you have a deep hole, likely way more than 12 inches deep, you will be amazed at how much water it will take to wet the root ball a foot or more under the ground. So don’t be stingy with the water the first day. Thereafter, you can back off the watering. Here’s our finished bed. You can see the tomatoes are spaced pretty far apart:

Drip irrigation will be repositioned on the bed, and staking and mulching has yet to be done. In the meantime, please feel free to email us or leave a comment below with any questions.

If you’re still not getting the results you want, then consider taking this Tomato Masters class.

You can find more information all about tomatoes on the World Tomato Society website.

Good luck, folks!

[via RealFarmacy, Grow Better Veggies]

Top 7 Health Benefits of Organic Pumpkin Plus Recipes!

2015-11-02T12:56:00.001-08:00

Halloween is fast approaching. What do we usually see during this season? Pumpkins! But don’t be fooled thinking they’re just for decor! – they’re actually one of the most nutritious fruits out there that you should eat regularly. Just don’t forget to choose organic and your family’s health will be taken cared well.

Check out these Top 7 health benefits of Organic Pumpkin below, plus the two healthy and yummy pumpkin recipes!

1. Aids weight loss – Pumpkins are rich in fiber, which slows down digestion. A cup of canned pumpkin contains seven grams of fiber and 20 calories, meaning it keeps you feeling fuller longer on fewer calories. Eating food rich in fiber helps people to eat less, and thereby shed pounds.

2. Keep eyesight sharp – Pumpkin’s brilliant orange color comes from its ample supply of beta carotene, which is converted to vitamin A in the body. It is known that Vitamin A is essential for the eye and helps the retina absorb and process light. One cup of pumpkin contains over 200% of most people’s recommended daily intake of vitamin A, making it the best option for optical health. Additionally, pumpkin also contains lutein and zeaxanthin, two antioxidants that helps prevent cataracts and may even slow the development of macular degeneration.

3. Reduce cancer risk – Research shows that people who eat a beta-carotene-rich diet may have a lower risk of some types of cancer, including prostate and lung cancer. Vitamin A and C are both antioxidants and they act as shields for your cells against cancer-causing free radicals.

4. Protect the skin – Beta-carotene from pumpkins can also help protect us from the sun’s wrinkle-causing UV rays, therefore helping you look younger. The pulp also makes a great all-natural face mask that exfoliates and soothes. Read my review of a great product that uses pumpkin as the main ingredient.

5. It Helps after a hard workout – Bananas are known for being the nature’s energy bar but cooked pumpkins have more of the refueling nutrient potassium, with 564 milligrams to a banana’s 422. Potassium is an essential mineral we need to keep our hearts and muscles working at their optimal levels. Try adding pumpkin to your post-workout snack or meal for the extra potassium boost.

6. Pumpkin Seeds can help your heart – Pumpkin seeds are rich in healthy fats, antioxidants and fibers. These may provide benefits for heart and liver health, particularly when mixed with flax seeds.

7. Seeds can boost your mood – Pumpkin seeds are also rich in amino acid tryptophan. The amino acid is important in production of serotonin, one of the major players when it comes to restoring our mood. A handful of roasted pumpkin seeds may help your outlook stay bright.

You can never go wrong consuming this healthy vegetable! And as promised, here are the easy healthy and yummy Pumpkin Recipes that you can try anytime soon! Enjoy!

A. Curried Pumpkin with Raisins

Ingredients

2 tbsp unsalted butter
1 medium onion, sliced
1 garlic clove, chopped
2 ½ tsp curry powder
1 tsp salt
1 tsp freshly ground pepper
2 lbs Organic pumpkin, peeled, seeded, and cut into 1-inch pieces
1 ½ cups low-sodium vegetable broth
¾ cup raisins
¾ cup frozen baby peas
Fresh Cilantro, for garnish

Directions:

Heat butter in a large pan over medium-high heat, add onion, and cool until golden-brown, wait for about five minutes. Add garlic and cook one minute more.
Mix in curry powder, salt and pepper. Add pumpkin and cook for five minutes, stir frequently.
Pour in broth and raisins, cover, and reduce heat to medium. Add peas after 15 minutes. Replace cover and continue to cook until pumpkin is tender, wait for 5-10 minutes more. Garnish with cilantro.

B. Pumpkin Caipirinha

Ingredients

½ lime, cut into 4 pieces
½ ounce agave nectar
1 tsp fresh grated ginger
11/2 ounces cachaca
11/2 ounces Organic pumpkin puree
Ice

For garnish:

Nutmeg
Lime wheel

Directions:

Cachaca is a popular distilled spirit from Brazil that is made from sugarcane. If you don’t have cachaca, substitute with white rum instead. Both spirits are made from sugarcane.
Mix-up the lime, agave nectar, and fresh ginger in the bottom of a cocktail shakerAdd cachaca/white rum, pumpkin puree, and ice. Shake until thoroughly mixed and chilled. Strain into a glass filled with ice, and garnish with grated nutmeg and a lime wheel.

Enjoy these Pumpkin recipes while Pumpkins are still abundant! And don’t forget to share!

[via Organic Living Chic]

Cranberries Have Role in Heart Health, Should We Give Thanks?

2015-11-02T12:56:00.000-08:00

Several studies, including new research presented at the Cranberry Health Research Conference, suggest cranberries may play an important part in heart health. As we prepare for the Thanksgiving holiday and the height of cranberry season, it’s time to explore how these red berries may benefit heart health.

Cranberries are a rich source of polyphenols, including phenolic acids (e.g., benzoic, ellagic acids) and flavonoids (e.g., anthocyanins, flavonols), which have been found to have potent antioxidant properties. In fact, published research has shown “how polyphenol compounds help improve endothelial function, which is a critical factor in preventing atherosclerosis [hardening of the arteries]” and “to inhibit the abnormal platelet aggregation that cause most sudden heart attacks and strokes, while fighting inflammation and supporting healthy blood lipids.”

The current study follows several previous efforts to determine whether cranberries should be considered heart-healthy and worthy of attention beyond the role they have played for years. That role has focused on their ability to help prevent urinary tract infections, particularly in women who are susceptible to this common condition.

Studies of cranberries and heart health
Before we get to the latest research, let’s look briefly at what preceded it, beginning with a Tufts University study published in 2007. The authors of that review noted there was evidence to suggest that the polyphenols found in cranberries may reduce the risk of cardiovascular disease by hindering the accumulation of platelets and reducing blood pressure.

In a 2011 study, a team at Boston University School of Medicine examined the effects of cranberry juice on vascular function in individuals who had coronary artery disease. Two studies were conducted: an acute, no-placebo pilot that involved 15 patients, and a chronic, placebo-controlled crossover study that enrolled 44 patients.

In the chronic crossover study, the individuals were randomly assigned to drink 16 ounces daily of cranberry juice or placebo for four weeks. The participants in the acute study consumed 16 ounces of cranberry juice one time only.

Here’s what the investigators found:

Mean carotid-femoral pulse wave velocity (an important measure of stiffness of the aorta) decreased after cranberry juice and increased after placebo
Several other important cardio measures, including blood pressure, brachial artery flow-mediated dilation, digital pulse amplitude tonometry, and carotid-radial pulse wave velocity, did not change
In the pilot study, there was an improvement in brachial artery flow-mediated dilation and digital pulse amplitude tonometry four hours after the participants consumed a single 16-ounce portion of the juice

In a subsequent (2013) double-blind, randomized study, the authors set out to see whether daily consumption of double-strength cranberry juice over four months would have a beneficial impact on vascular function and endothelial cells (which line the walls of the arteries). A total of 69 men and women who had peripheral endothelial dysfunction and cardiovascular risk factors participated in the study and completed it.

The authors found that drinking the cranberry juice may protect against atherosclerosis by reducing the number of endothelial cells that make a compound called osteocalcin, which has been linked to hardening of the arteries.

Latest study of cranberries and heart health
In this latest study, the authors enrolled 10 healthy males (age 18-40) and evaluated the immediate impact on vascular health after they consumed 16 ounces of cranberry juice at various concentrations, ranging from 0 to 117 percent, including 25 percent, which is the concentration commonly found in commercial cranberry juice cocktail.

The investigators found that drinking cranberry juice improved (increased) flow-mediated vasodilation, which is a measure of blood flow and vascular health, ranging from 1 to 2.5 percent, depending on the concentration and when the participants were tested. At the highest concentration, there was a 10 mmHg decline in systolic blood pressure as well.

According to the study’s lead investigator, Dr. Ana Rodriguez-Mateos, of University Duesseldorf, Germany, “Significant improvements in vascular function from drinking two cups of cranberry juice suggest an important role for cranberries in a heart-healthy diet.”

The findings of these studies provide some evidence that cranberries may have a role in heart health. Although it may be too early to stock up on cranberry juice (which can contain lots of sugar depending on what you buy), it may be comforting to know that these little red berries may have more potential than helping ward off urinary tract infections. You may want to raise a glass of cranberry juice more often in the future…for heart health.

[via Emax Health]

Surprising Facts You Didn’t Know About Pumpkins

2015-10-22T11:20:00.000-07:00

While you sip on that pumpkin spice latte, consider these unusual pumpkin facts about your favorite fall produce.

Maybe you want to know why pumpkins fit so effortlessly into sweet and savory dishes, like pumpkin ravioli and pumpkin pie. Perhaps you are curious about how early American settlers used this foreign gourd for cooking, or why we carve faces into pumpkins on Halloween.

Pumpkins haven’t always been as popular as they are today. In fact, pumpkins were hardly eaten by people for a considerable part of the 19th century. Hard to believe considering pumpkin spice seems take over our taste buds every fall season. No food is above a little help from pumpkin spice: Pumpkin flavored yogurt, coffee, candies, and even English muffins are cropping up on our supermarket shelves.

This fall season while you snack on your artisanal pumpkin [insert food here]; consider the facts about this versatile, tasty treat to discover how pumpkins went from the bottom to the food chain to the top of fall food trends over the past several hundred years

1. 45 Different Varieties of Pumpkins

While the round orange pumpkin is the most recognizable pumpkin, pumpkins come in many different shapes, sizes, and colors. Some of the cleverly named pumpkin varietals include, Halloween in Paris from France, Cinderella (the varietal cultivated by the Pilgrims), and Wee-Be-Little a miniature pumpkin varietal.

2. Irish Jack-O-Lanterns

The tradition of carving pumpkins originated in Ireland. The Irish would carve jack-o-lanterns out of turnips to scare away evil spirits during the Celtic holiday Samhain, the night when spirits of the dead would walk the earth.

3. October = Pumpkin Month

80 percent of the pumpkin crop in the U.S. is available during October. That is roughly 800 million pumpkins out of the 1 billion pumpkins grown in the U.S. each year.

4. “Pumpkin Capital” of the World

Morton, Illinois is the self-proclaimed pumpkin capital of the world. Illinois is one of the largest producers of pumpkin in the United States with 90 to 95 percent of its crop being used for processed pumpkin foods.

5. Pumpkin Seeds

Pumpkin seeds contain more protein than peanuts and are a wonderful roasted with spices or salt. Sprinkle pumpkin seeds on top of salads or eat as a snack on their own.

6. Pumpkins are 90 Percent Water

Admittedly, this is less of a surprising fact when you consider that pumpkins come from the same family as the watermelon and cucumber.

[via The Daily Meal]

4 Tips For a Zero-Waste Picnic

2015-07-23T15:43:00.001-07:00

Hot sunny days are made for wandering around and just enjoying the weather. Picnics are an essential part of summer as they combine two guilty pleasures: good food and basking in the sun. However, some ideas are better than others. The concept of zero waste can be a challenge, so here are four tips for a successful zero-waste picnic!

1. Choose Reusable Tableware

Choose rigid, resealable plastic containers that you can use again on your next picnic. Personally, I much prefer to buy one sandwich box than dozens of disposable plastic bags. For utensils, you could bring your usual ones from home or consider some novel items such as sporks, which can be very handy.

If reusable containers are not an option, you may opt for tableware that is recyclable or compostable. In either case, make sure that it is certified as such. You may be surprised to learn that some places recycle polystyrene, so ask around.

2. Be Creative

Set yourself a challenge to try out new recipes—who knows, you might find your new favorite dish!
Take a flask rather than a bottle of water. I like to bring a big jug of cool fruit-flavored water. It’s incredibly easy: just fill your jug up with water, then add your favorite frozen berries.
Buy loose or in bulk! Have a sweet tooth? Buy dark chocolate loose and bring it along for dessert. Prefer savory? Popcorn is a simple, delicious snack that is perfect for summer outings.

3. Communicate and Get Informed

For your zero-waste picnic to be a success, you need everyone’s cooperation. Don’t be shy about assigning tasks—one person can be responsible for bringing all the recyclables home while someone else can take care of the compostables. By combining everyone’s strengths, your meal will be a sustainable, collaborative effort.

Next, find out more about where you will be eating. By being aware of the services available, you can make more informed choices. For example, if the park you are going to doesn’t have facilities for compost, favor reusable or recyclable utensils instead.

4. Leave Nothing Behind

Think about what you are going to do with the leftovers—bring a small pail, which you can empty at home, or a compostable bag. Bring recyclables back in a bag and put them in your bin!

Finally, ask yourself the ultimate question: have you left any visible traces of your day out behind? If the answer is no, your zero-waste picnic has been a success!

[source]