April 2020 Edition
What’s New
Due to their high probiotic content, fermented foods can give your immune system a boost and reduce your risk of infections like the common cold.
Growing Organic: Save Money, Reduce Toxins, Protect Your Health
Are you one of the many people who say organic food costs too much and that’s why you don’t buy it? Consider this: the way food is grown, processed, and distributed affects both variety and quality (color, taste, nutrient density). In turn, the quality of the food affects our health. Conventional farms use antibiotics, subsidized genetically modified grains, and toxic pesticides, all of which degrade the quality of the soil and, ultimately, our food. This cycle contributes to antibiotic resistance, affects climate change, and spurs reliance on fossil fuels.
When thinking about the cost of organic, think again. Weigh it against the cost of doctor visits, medicines, time lost from work and school, as well as global economic and climate impact. You’ll discover that the ounce of prevention in organic foods is actually inexpensive by comparison.
When purchasing organic, choose in-season foods from local farms and farmer’s markets to support your local economy. (Look for Community Supported Agriculture-CSA, or farm shares). Think about growing your own organic food, which saves money, reduces the environmental cost of factory farming, and gives the whole family an “agri-education.” If growing in your own back yard or containers is not feasible, consider joining (or starting) a community or rooftop garden (popular in urban areas).
Here are the keys to a successful organic garden:
Organic soil. The difference between how an organic and a conventional gardener treat their plants? The conventional gardener feeds and treats the plant while the organic gardener nourishes the soil, which requires air and water to thrive. A local university agriculture department can test soil for a nominal fee and this will tell you if you are starting with nutrient strong or weak soil. From there, they will guide you on how to build up your soil before you drop in any plants. When buying soil, read the label and look for a large percentage of organic matter (manure, leaves, straw, grass clippings).
Compost. Avoid using synthetic fertilizers (quick-release high nitrogen fertilizers actually damage plant roots). Composting is the ideal way to fertilize naturally with nutrient-dense matter; it reduces waste sent to landfills by recycling unused food and yard matter that would have been put in the trash. To lock in soil nutrients, use mulch from natural sources once your plants are in the ground.
Alternative, Food Safe Pest Control. The best defense against garden pests is prevention. If you plant appropriately for your climate zone and water early in the day (not at night), you will reduce the pest and disease burden on your garden. Neem and certain essential oils ( thyme, rosemary, basil, tea tree oil) can be used to create a botanical spray that is toxic to plant predatory insects. Use netting or chicken wire to keep out larger pests.
Right Plant, Right Time, Right Placement. Learn about the climate zones, micro-climates, and seasonal variations for planting in your geographic area. An organic farm or seed shop can advise you on native plants that grow successfully in your region. The National Gardening Association has great resources. Always read the plant or seed packaging to understand the shade/sun/watering requirements for the crop. Plants with similar needs should be grouped together with adequate spacing between them for growth and to prevent leaf or root disease.
Money Saving Organic Plants. The following plants are easy to grow and fun to pick. Many come in hardy, disease-resistant varieties. Growing these plants will reduce your grocery bill, too!
• Basil
• Bell peppers
• Black magic eggplant
• Cherry sweet pepper
• Cilantro
• Cucumber
• Dill
• Green beans
• Italian sweet pepper
• Parsley
• Rosemary
• Snap beans
• Squash
• Strawberries, Raspberries, Blackberries
• Thyme
• Tomatoes: Jet Star, Jackpot, Supersteak, Cherry, Cherry Presto
• Yellow wax beans
• Zucchini elite
The Ecology Center and Planet Natural offer gardening schematics and companion planting tips.
Also check out the National Gardening Association resources or HGTV’s Best Gardening Apps.
Food for Thought. . .
“He who has a why to live can bear almost any how.” – Friedrich Nietzsche
Why You Should be Eating More Onion
From French to Italian cuisine, onion’s varied flavor profile makes it a popular ingredient in many dishes. Beyond taste, onion is an important vegetable for health and nutrition. Onions are high in vitamin C, a good source of dietary fiber; they also contain quercetin, an antioxidant that slows oxidative damage to our cells and helps eliminate free radicals that are implicated in many diseases.
Onion is a member of the allium family of vegetables (garlic, leeks, scallions, chives, and shallots). Some research indicates that regularly eating allium vegetables could reduce the incidence of colorectal cancer by as much as 79%. Onions may also help protect against gastric ulcer, heart disease, and stroke.
Interesting Onion Facts:
- Onion’s hardy, papery skin protects the outside from bacteria and preserves the juices inside.
- Onion juice can soothe a bee sting.
- Onion is packed with phytonutrients and other important nutrients that protect health; these compounds have anticancer and antimicrobial activity.
- Yellow, red, and white onions are available year round, but there are differences in their flavor: Spring /Summer (March through August tend to have thinner, lighter skins and range in flavor from sweet to mild. Fall/ Winter (August through May) onions have darker skins, are lower in water content, and tend toward strong and pungent flavor.
- The winter varieties have a longer shelf life and require longer cooking time than the spring variety.
Want to choose the best onions and use them properly? Check out this short video usage guide.
Pizza! Pizza! Basil, Onion and Spinach Supreme
With this tasty pizza recipe you have a variety of options for dough and toppings. Caramelized onions and basil are essential for this recipe’s flavor profile. Mushrooms and spinach are nutritious to include, while artichoke, sliced tomato, and bell peppers offer unique flavor and color.
For dough, make your own (our favorite option), or purchase the dough from a local bake shop or your grocery store refrigerated/frozen section. Alternatively, go for gluten-free dough or try one of the thin, crispy ready-made shells made from cauliflower.
Ingredients
• 1 Pizza Dough of your choice
• 1 T Extra Virgin Olive Oil
• 1 T butter (or non-dairy substitute)
• 1 cup thinly sliced onion
• 1/4 teaspoon salt
• 8 oz sliced button mushrooms
• 2 cloves garlic, minced
• 1 cup baby spinach leaves
• 1 1/2 cups shredded mozzarella cheese (non-dairy cheese is an option)
• 1/2 cup parmesan cheese
• 2 t chopped fresh basil leaves
Preparation
- Heat oven to 425 degrees F. Follow preparation instructions for your dough. We like to brush with EVOO. Bake. Remove from the oven and set aside.
- Melt butter in a medium nonstick skillet over medium heat. Add onion and salt; cook 10-15 minutes, stirring occasionally, until onion softens and begins to brown. Add mushrooms and saute an additional 5-7 minutes or until softened and also beginning to brown. Stir in garlic, and a small amount of chopped fresh basil; remove from heat.
- Spread mushroom mixture evenly over dough. Top with spinach, mozzarella cheese and Parmesan cheese or any other toppings you’ve selected; don’t make the thin crust too heavy.
- Bake 7 to 11 minutes or until cheese is melted and crust is golden brown. Sprinkle with fresh basil, let cool, cut and serve..
Phenomenal Phytonutrients Benefit Health
An interesting question that people commonly ask about food and nutrition: Is there that much difference between foods grown 30 years ago and foods grown today?
The answer is YES.
Decades ago, conventionally grown fruits and vegetables were much richer in vitamins and minerals than the varieties most of us are consuming in the 21stCentury. The root of the problem is soil depletion, a result of the invasive agricultural processes used on conventional farms. Over the past half century, there are reliable declines in the amount of protein, calcium, phosphorus, iron, vitamin C, and the B vitamins found in produce. But that’s not all that is being depleted in fruit and vegetable crops.
What else is being depleted? Phytonutrients.
Phytonutrients are special plant chemicals that give fruits and veggies their color and are essential to keeping a plant healthy. They protect the plant from invasive pests, exposure to UV radiation, and support growth and maintenance from roots to leaves. Not only are phytonutrients important for plants, they are extremely beneficial to human health.
Phytonutrients have antioxidant and anti-inflammatory properties that help maintain healthy cells in the body. They enhance immunity and intercellular communication, repair cellular damage, help build bones, and support the body’s innate detoxification processes. Additionally, phytonutrients play a role in the health of the major physiological systems. Consuming a diet rich in phytonutrients is regarded by researchers and health practitioners as an effective strategy for reducing risk for cancer, heart disease, and other chronic diseases.
Different types of fruits and vegetables can contain a variety of the more than 900 known phytonutrients. These include flavonoids, carotenoids, lignans, phytosterols, resveratrol, isoflavones, to name a few. Cooking time affects phytonutrient content. Where possible, eat raw produce or use minimal cooking times such as sauteing or steaming, or add veggies and fruits in the final few minutes of other cooking methods.
The bottom line given that phytonutrients are so important for health and that the levels are dropping in foods: eat more veggies and fruits! Work with your holistic health practitioner to create an individual plan for you and your family that takes into account nutritional needs, food sensitivities and your health plan.
Sweet Basil: Beneficial for Health, Home, and Garden
A favorite in many types of ethnic cooking, all basil, particularly Italian, sweet basil (Ocimum basilicum) is a nutritionally potent herb to include in your diet, home medicine kit, and your garden.
The primary biologically active ingredient in sweet basil is a compound called eugenol, which gives sweet basil its distinct scent and many of its health protective benefits. Eugenol has antioxidant properties, and along with other flavonoids contained in sweet basil, helps protect the body’s cells and tissues from free radical damage. A good source of the mineral magnesium, basil also supports healthy circulation. Other health benefits of basil include anti-inflammatory and anti-microbial effects.
Essential oils made from basil are often used for treating cuts and skin infections. Basil is often included in aromatherapy preparations that promote relaxation. When planting your spring garden, be sure to include basil. The herb acts as a natural insect repellent.
Sweet basil is available as a fresh herb, dried spice, tea, and oil or tincture preparation. Anyone who takes a blood thinner should check with a physician before taking basil as a nutritional supplement. If you’re allergic to herbs in the mint family, you might also be allergic to basil. Before taking sweet basil as a nutritional supplement, consult with a holistic physician to determine the best form for your needs.
Canning: Yes, You Can!
Canning is a fun way of providing your family with nutritious food from your garden all year round. The key to optimal flavor and safety of your canned/preserved foods is attention to your processing and storage methods. There are many approaches to canning and preserving food based on the type of food (root vegetable, leafy green, soft skinned fruit, berries, meat) and desired flavor. Below we’ve provided a few essential tips for you to follow and resources for trying different recipes and methods.
Use research-based recipes. If you aren’t sure of the expertise of the person writing a canning recipe, don’t use it. A typo, a missed instruction, can lead to products that contain bacteria, which can result in food poisoning (botulism). Good sources for recipes are:
- Let’s Preserve Fact Sheets (Penn State University Extension) free resources organized by food category.
- National Center for Home Food Preservation
Use Mason jars: They withstand the higher temperatures of a pressure canner.
Use two-piece lids: A new flat disk and a screw band.
Preheat jars: Use the dishwasher or place into simmering water prior to filling them. Do not heat in the oven.
Use proper headspacing: 1/4 inch for juices, jams and jellies, and relishes; 1/2 inch for fruits, tomatoes, and pickles; 1 to 1 1/2 inches for meats and vegetables. Too much headspace results in a lower vacuum and a weak seal. Too little headspace may force food under the lid, breaking the seal.
Remove air bubbles with a plastic utensil.
Only tighten lids finger-tip tight.
Use a jar lifter: Important when placing jars into the canner, as well as when removing them. Try not to tilt jars.
When processing, follow the procedures for the method in use: boiling water bath, atmospheric steam canning, or pressure canning procedures.* Adjust process time or pressure for altitudes that are 1,001 feet or more above sea level. After processing, set jars at least two inches apart to cool on a wooden cutting board or towel-lined surface. Do not retighten bands and do not turn jars upside down.
*Procedures for different methods can be found at: Let’s Preserve! Basics of Home Canning
With summer picnics around the corner, how about fresh-preserved sauerkraut for your next outing: Let’s Preserve: Sauerkraut.
Guiding Principles
