Last Spring I started working at The Good Earth Organic Gardening Center in Hope, RI. A beautiful place just outside of Providence (but seemingly much farther) that carries an enormous range of organically grown plants and gardening supplies. They also farm organic vegetables and have a small CSA (Community Supported Agriculture).
I had never worked at a garden center or farm before, but I wanted to learn about how food is grown from the ground up! In order to achieve this I went to Farm Fresh RI's job fair and met Joyce and John of The Good Earth, who were interested in my willingness to learn despite my lack of experience.
A year later and I still have a lot to learn about organic farming and gardening, but its been great fun so far!
If you have never visited The Good Earth before, stop by tomorrow for The Good Earth Garden Party! In addition to their usual abundance of organic vegetable plants, perennials, annuals, and tropicals there will be free demonstrations on gardening and cooking, live music, kids activities, and a huge range of amazing artwork!
My friend Brett Mayette, a wild foods chef and cooking instructor with Conscious Cuisine, will be giving free cooking demonstrations and food samples of foraged foods! He will share cooking
techniques, nutritional tips, and food samples, applying his culinary
creativity to organic produce from The Good Earth as well as a variety of
wild foods and herbs. Brett will teach you how to prepare roasted wild root
vegetables, scrambled eggs with nettles, a wild greens salad, as well as
fried dandelion flowers! Learn the health benefits of wild foods and herbs
and how to incorporate them into your diet.
Screenprint on organic cotton t-shirt
In case you need another reason to attend, my friends at Process Initiative will be screenprinting on-site!!! Bring a t-shirt, tote bag, or even just a piece of fabric and get it screen printed with this awesome design! We will also have printed shirts available on organic cotton.
A couple of months ago I made an herbal root stew for my Farmacy Herbs "graduation potluck". Everyone really liked it and one of my classmates asked me if I could post the recipe. Replying with an astounding "yes!", I made a mental note to share the recipe soon.
I see this particular person nearly every Saturday at the Pawtucket Wintertime Farmer's Market and it is only then that I think to myself, "Gosh darn it, I keep forgetting to post that soup recipe!" We'll this week I remembered on a Friday and I hope that I see this person tomorrow so that I can finally say that its here!
Herbal Root Stew
A few tablespoons extra-virgin olive oil
2 ounces of ginger
2 yellow onions
about 6 ounces of burdock root (I used 3 pieces, each about 1 foot long)
2 pounds carrots
2 pounds parsnips
2 pounds sweet potatoes
2-3 cloves of garlic
1 can of chick peas
6 cups vegetable stock* + 6 cups water
1/4 cup dried nettles
juice of 1/2 a lemon
1/4 cup fresh thyme
*I made the vegetable stock beforehand by simmering a collection of vegetable scraps that I had saved in the freezer. It included primarily sweet potato skins, mushroom stems, carrot scraps, onion scraps, garlic skins, and some stems of greens. You can read more about that process here.
In a large saucepan, saute onions in a few tablespoons of extra-virgin olive oil for 5 minutes or so. Add ginger and burdock root, saute for a few more minutes, then add the carrots, parsnips, chick peas, garlic, and sweet potatoes. Cook vegetables in pan for about 10 minutes then add approximately 6 cups of vegetable stock and 6 cups of water. Simmer for 15-20 minutes, or until vegetables are tender, but not too soft. Add nettles and fresh thyme, turn off heat and let sit covered for 10 minutes or so. Add the juice of half a lemon.
I am admittedly obsessed with garlic. I usually double or triple the recommended amount in cooking recipes and I also love to eat it raw (in salads, with poached eggs, or even juiced!). I have no reservations about smelling like garlic; my close friends can attest to this...
Garlic is also extremely healthy! It has a ton of antioxidants, vitamins, enzymes, and minerals. Specifically, it contains many polysulfides (constituents that contain sulfer), which have been shown to increase cardiovascular health, reduce risk of cancers, as well as promote healthy skin. It is a very detoxifying food as well as anti-bacterial, anti-viral, anti-fungal, and anti-inflammatory!
Whenever I prepare food with garlic, whether cooking it or eating it raw, I always crush and mince the garlic and let it rest for a few minutes before. This is because some of the healthy polysulfides in garlic become available only after crushing the cloves. If introduced to heat or acid too soon, these healthy constituents will be lost, but letting the garlic rest for a few minutes allows the polysulfides to develop and remain intact through food preparation.
Garlic growing in my garden!
Garlic is different from other crops in that it gets planted in the
fall. This past fall I planted 3 rows of garlic cloves (yes, its true,
you just stick some cloves in the ground a couple inches down!) and I am
happy to see that they are already coming up! In early summer I will be
able to harvest the garlic scapes, then late summer I will dig up the
garlic bulbs!
Cauliflower and Parsnip Dip with cucumbers, carrots, and celery
I am the one at the holiday family dinners who pushes the "weird" food on my mainstream minded relatives. I try not to be toooo pushy... fortunately my family members, though traditional in their meals, are usually open to my unfamiliar flavors and funny looking vegetables.
One of my contributions to this year's Easter feast was a whipped cauliflower and parsnip dip! I wanted to make something similar to a hummus, but with vegetables rather than beans. I was quite pleased with the results- it had a great texture for dipping and subtle, pleasant flavors! (This was a true feat for me since I always season boldly!) It also worked nicely as an appetizer for a big feast because it was fairly light. Pair with sliced vegetables and you have a healthy, texturally pleasing snack!
Ingredients:
- 1 head of caulifower
- 1 large parsnip
- 3 cloves of garlic
- 1 teaspoon turmeric
- Extra Virgin Olive Oil (Enough to coat vegetables for roasting, plus a couple tablespoons for the dip)
- Juice from half a lemon
- Salt and black pepper to taste
Directions:
1. Chop cauliflower into florets. Chop parsnip into one inch cubes.
2. Place cauliflower, parsnip, and garlic coves (peeled, whole) into a roasting pan. Coat with olive oil.
3. Roast at 350 degrees for approximately half an hour, until vegetables are tender.
4. Place roasted vegetables in a food processor and process until smooth.
5. Add turmeric, a couple tablespoons of olive oil, juice from half a lemon, salt, and black pepper to taste. Process until all ingredients are combined.
6. Enjoy immediately or serve chilled!
Pairs nicely with sliced vegetables, fruit, bread, and crackers! Would also work well as a side dish.
I recently made some immune boosting herb balls for a brunch potluck and got rave reviews! They are very easy to make and, in my opinion, are the most delicious way of ingesting herbs! (Though this is really only the case for ground roots and powders- don't want any leaves sticking out of them!)
Here's what's in them:
16 oz nut butter (I used sunflower seed butter)
1 teaspoon sea salt
2 Tablespoons cocoa powder
1.5 teaspoons Astragalus (Astragalus membranaceus)
.5 teaspoon ground Licorice root (Glycyrrhiza glabra)
1.5 teaspoons Cat's claw (Uncaria tomentosa)
1 Tablespoon Cinnamon (Cinnamomum zeylanicum)
2 Tablespoons molasses
1 cup honey
1/3 cup unsweetened coconut flakes (plus 1/2 cup for rolling balls in)
3/4 cup chopped almonds
1 cup raisins
2 Tablespoons coconut oil
Mix all ingredients together in a bowl, then form into balls and roll in coconut flakes!
I decided to focus on immune boosting herbs for these since there is a lot of illness going around, but there are a wide range of herbs that can be used! They are a really great way to get some healthy ingredients in kid's bellies too.
Tip: Make for an event or function because they are dangerously delicious!
I haven't shared some herbal info in a little while, so here I go with an overview of Catnip:
Catnip is not just for cats! In fact it affects humans in quite the opposite way. A part of the mint family, it has a pleasant taste and is most well known for promoting restful sleep. It is an extremely safe herb, so it can be taken regularly without fear of toxicity or unpleasant side effects.
It is believed to have insect repelling constituents, so it is sometimes used as an ingredient in all natural insect repellants. The plant itself attracts butterflies and bees and is also deer resistant!
Latin Name: Nepeta cataria Common name: Catnip
Parts of the Plant Used: Leaves and flowers.
Extraction Methods: Tea or tincture. Can also be used in cooking. Habitat/Bioregion: Catnip grows in the United States as well as other temperate bioregions. As one can imagine, it is often cultivated for our furry feline friends.
Actions: Carminative (expels gas), lowers fever, aids digestions, promotes sleep, relieves stress, stimulates appetite, treats inflammation, pain, stress, colds & flu. Body Systems Supported: Digestive system, nervous system, immune system. Additional Information:Catnip is mild in nature and has no toxicity, so it is safe to give to children!
Last night was the last day of my Level 1 HEAT Class (Herbal Education and Training) at Farmacy Herbs! We each presented our final projects: an herb chart detailing 19 different herbs- their actions, body systems they support, where they grow, how they are prepared, their contraindications, and what they are used to treat.
We also had a delicious potluck! I thought it most appropriate to include some herbs in my dish so I made an herbal root stew with burdock root, parsnips, carrots, sweet potatoes, garlic, ginger, chick peas, nettles, and white sage!
I also received my certificate of completion for the Level 1 course! I will definitely be continuing my herbal studies personally and I am hoping to further my studies at Farmacy Herbs this summer! If you are interested in learning about herbalism and herbal preparations, I highly recommend their courses! This summer they have both Level 1 HEAT class offerings as well as a summer intensive course for those with some herbal knowledge. The summer intensive is held on the Farmacy farm in West Greenwich and includes guest lectures from some really amazing and well-practiced herbalists! To learn more, read about their class offering on the Farmacy Herbs website.
I make soup a lot, but all too often I find myself comfortably drifting back to familiar flavor profiles. I felt the need to switch it up a little and try something new. White beans are not a regular pantry item for me, but I do like them and I was craving a soup with a creamy texture, but without any dairy ingredients. Here's what I came up with:
White Bean & Kale Soup
Ingredients:
2 tablespoons extra virgin olive oil
2 medium yellow onions
6 cups vegetable stock
6 cups bean broth (water from simmering beans)
4 cups white kidney beans (soaked overnight, rinsed, then simmered for a few hours, about 2 cups dry)
3-4 cloves garlic (or however much you like)
1 teaspoon ground paprika
1 teaspoon ground coriander
3 teaspoons fresh thyme
sea salt to taste (I used a few teaspoons)
a bunch of kale
3/4 cup quick oats
Approximately 1 tablespoon black pepper (or to taste)
2 lemons
Dice onions then saute in olive oil for about 10 minutes. Add the vegetable stock, bean broth, kidney beans, and garlic. Bring to a boil then simmer for 10 minutes. Add coriander, paprika, sea salt, and black pepper. Simmer for 10-20 more minutes, turn off heat, then stir in kale (chopped), quick oats and thyme. Let sit, covered for 10 minutes, then pour half off the soup into a food processor and process until smooth (or desired consistency). Mix with the other, un-processed half of the soup, squeeze in lemon juice.
*This recipe assumes white kidney beans have been fully cooked prior to soup preparation. If beans need more time to cook the recipe can be adjusted by extending the first simmering duration.
Broadly defined, "fermentation is the transformative action of micro-organisms" - Sandor Katz, author of both The Art of Fermentation and Wild Fermentation.
Fermented foods provide our digestive system with beneficial strains of bacteria ("probiotics"), which our body needs to digest food. Our gut is actually filled with 3 to 5 pounds of beneficial bacteria! Many commonly eaten foods are fermented, like cheese, yogurt, and sauerkraut, but some people may be weary of trying lesser-known fermented varieties. A deficiency of beneficial bacteria in the gut can be associated with a range of digestive disorders and allergies, so it is important to keep your belly's micro-organisms alive and well!
Here is a podcast from HerbMentor Radio with author Sandor Katz. He exposes some common misconceptions about fermented foods, explains their historical significance, and explores the health benefits of fermentation. Definitely worth a listen!
A lot of my nutritional research has been focused on omega-3 fatty acids. They are essential nutrients that modern diets often do not include in adequate amounts. As a psychology major in college I researched omega-3s and nutritional therapy for the treatment of depression; I am fascinated by the relationship between diet and mental health. Many people take fish oil supplements to obtain marine based omega-3s, but there are many dietary considerations for supplementation to be effective. Here is an introduction to omega-3 fatty acids, which I will be posting more information about in the future.
OMEGA-3's
Omega-3’s are poly-unsaturated fatty acids that are essential nutrients for humans (we cannot produce them internally). The three main types of omega-3s required by the body are alpha-linolenic acid (ALA), Eicosapentaenoic Acid (EPA), and Docasahexaenoic Acid (DHA).
ALA is a short chain fatty acid found in plant foods like canola oil, flaxseed oil, and walnut oil, EHA and DHA are long chain fatty acids found in marine food sources like fish, seafood, and algae. [Fish don’t actually contain omega-3 fatty acids, but rather obtain it from dietary intake of algae].
ALA can be converted to EHA and DHA endogenously, but at a very low rate; thus it is important to obtain both EHA and DHA from dietary sources. I personally obtain omega-3's from eating seafood, but also taking algae-oil supplements.
Long chain, poly-unsaturated fatty acids:
- Are essential components of neuronal membranes
- Suppress pro-inflammatory molecules
- May promote neuroplasticity (“re-wiring” and adaptation of the brain)
- Are found in fish, seafood, and algae.
- Are the most abundant fatty acids in the brain
- Are required for optimal neurotransmitter signalling
- Compete with omega-6 fatty acids, so it is important to keep a low omega-6:omega-3 ratio in one’s diet.
Other important nutrients for brain health:
- Zinc
- Selenium
- Folic Acid
- Antioxidants
These nutrients assist with processes involving omega-3 fatty acids and help reduce inflammation in the brain.
Earlier today I purchased a whole fish at the farmer's market from The Local Catch. I decided to cook the scup whole! In my food processor I put 1/2 cup pumpkin seeds, a small bunch of cilantro, parsley, and scallions, 3 cloves garlic, salt and pepper to taste, as well as a few tablespoons of olive oil and the juice from 1/2 a lemon. I processed these ingredients into a paste then put it on the fish and baked it for about 30 minutes. I then squeezed the remainder of the lemon juice onto the scup.
I like pairing cilantro and parsley with seafood because these herbs contain constituents that bind with metals and move them out of the body. Selenium, present in variable amounts in seafood, also has this action.
Pumpkin seeds, organic lemon, organic garlic, local and naturally grown parsley, cilantro, and scallions.
Processed to a paste
The scup was delicious! A little tricky to separate from all the little bones, but for my first time I think I did just fine! It is a white fish with a mild, subtle flavor and went well with the spices. I also roasted some beets and summer squash with onions and thyme and sauteed some organic greens from The Good Earth Organic Gardening Center.
Beets, summer squash, braised greens, and local scup with spices
Before discarding the fish scraps I boiled the fish bones, head, and skin with some spices to make a nutritious broth. Will be a great addition to some miso soup later!
I thoroughly enjoy visiting the Wintertime Farmer's Market in the Hope Artiste Village every Saturday morning. Today I picked up a lot of exciting items and got my knife sharpened too!
I have been dealing with a back injury for the past 10 months. Its not debilitating, but it is frustrating and makes certain tasks difficult, such as gardening and bicycling, two of my favorite things! But on a more positive note, I have recently begun seeing a new chiropractor, Dr. Tom at Northeast Chiropractic in Providence. He was finally able to tell me what is wrong with my back and is working with me to correct it. Combined with physical therapy visits, my back is feeling better already and I finally feel as though I am making true healing progress.
In addition to the exercises and adjustments necessary for recovery, I am also eating foods and herbal preparations that contain nutrients essential to spinal health. Every day I drink a tea blend of tonic herbs that provide me with vitamins, minerals, and nutrients that focus on the nervous system (a class of herbs known as adaptogens). I make all different tea blends, but almost always include oatstraw, tulsi, nettles, and alfalfa. Nettles and oatstraw in particular are great sources of silica, making them great for bone and joint health. They all contain a wide range of vitamins and minerals; alfalfa alone provides vitamin A, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Panothenic Acid), B6 (Pyridoxine), B12 (methylcobalamin), C (ascorbic acid), D, E, and K. As far as minerals, it contains calcium, iron, magnesium, manganese, selenium, and zinc. (more information on alfalfa here).
I recently came across a very informative podcast on herbs and back pain with Jim McDonald. He describes herbs that can be beneficial for different types of back pain. In terms of nerve related issues, he highly recommends St. John's Wort. My injury involves a sort of pinching pain that leads me to believe it is nerve related, but my intuition also tells me so. St. John's Wort is different from other plants in that its beneficial constituents can only be extracted using the fresh plant. It grows in New England, but not this time of year, so I knew that I had to find the herb in tincture form (preserved in alcohol, tinctures last forever and make constituents available that are not water soluble). Fortunately, I was able to get a bottle from Farmacy herbs.
I have also been eating a lot of seafood! Seafood contains omega-3 fatty acids that are essential components of many organs, but especially critical in nervous system health. B vitamins and selenium are other important nutrients provided by seafood. Today I purchased some Scup! A whole fish as you can see from the picture. Scup is a local species that is often considered a "trash fish". There is nothing wrong with these fish, they just aren't a traditional part of the local seafood market. This species was one of the varieties that graced plates at the recent Trash Fish Dinner. I picked up this one fresh from The Local Catch at the farmer's market.
Okay, time to cook some fish! I have never prepared a whole fish before...wish me luck!
Before composting all your cooking scraps, think about saving them for making a delicious broth! I keep mine in a plastic bag in the freezer.
Examples of things you can save:
- carrot ends
- onion and shallot scraps
- garlic skins
- stalks of greens
- potato skins (sweet potato skin makes a delicious broth!)
- mushroom stems
- ginger root skin
- cabbage and brussel sprout scraps
- squash skins
Really any vegetable scrap that you would like to flavor your broth!
[Just make sure to discard any undesirable scraps, like the dark sections of potatoes]
When you have acculated a decent amount of material, simmer it in a large pot of water for a couple of hours, then strain out the scraps (squeeze with a cheesecloth if you can). Enjoy alone or use to make a soup! Can be stored in the fridge or frozen for later use.
Every Saturday when I visit the Wintertime Farmer's Market at the Hope Artiste Village, I like to pick up something that isn't on my routine shopping list. This week, I got some beautiful (and delicious!) watermelon radishes from Freedom Food Farm.
Watermelon radishes taste very similar to red radishes, but slightly less bitter. I mixed them into a salad with lettuce, pea greens, parsley, avocado, carrots, and sunflower seeds. I topped it off with a lemon ginger dressing (Just lemon juice, olive oil, fresh minced ginger, sea salt, and pepper!). I strongly believe that visually appealing meals are more pleasing to the taste buds! This salad is a perfect example, both colorful and tasty!
My detox cleanse went very well! It was invigorating, habit changing, and an overall enjoyable experience. The juices and broths were delicious and nutritious but boy am I glad to be eating solid foods again! After the cleanse, I gradually added solid foods back into my diet, beginning with things that are easy on digestion, but now my body is telling me that it wants some quality protein and fat!
Had a delicious dinner tonight with my good friend +Celia Cackowski! Mashed sweet potatoes, sauteed kale with garlic, and fresh scallops from The Local Catch! Celia prepared the scallops with butter, dill, and lemon juice. Garnished with a bit of parsley. It was scrumptious!
Fertile Underground Grocery
has a new weekly system for ordering fresh seafood straight from The
Local Catch! Pick-up available at Fertile Underground Grocery on Saturday afternoons. For information on ordering email Chrissy
(chrissy@fertileunderground.com)!
Celia squeezing on some fresh, organic lemon juice!
In my most recent class at Farmacy Herbs, we watched a video called Herbal Actions where English herbalist David Hoffmann explains the various actions of herbs (what they do in the body). David is clearly an extremely experienced herbalist and does a fantastic job explaining the relationship between pharmacology and herbalism.
This video prompted me to explore more of his teachings and I discovered one of his talks entitled A Call to Herbs: From Rhizotomoi to Radicle (in 3 parts on YouTube). It is a great introduction to herbal healing; David paints an informative picture of herbalism in the larger context of life and human history. Describing himself as a "recovering scientist", but clearly not shy about his "tree hugger" tendencies, the video is both funny and fascinating.
Besides scoping out herbalism videos, I am also preparing my next "herb of the day" post on catnip (not just for cats!)
Now you can try my grain-free muffins for yourself! A slight variation from my frosted muffins I posted earlier. Ingredients include house-made almond flour from Fertile Underground, local eggs, local honey, organic coconut oil, organic carrots, organic raisins, cinnamon, and fresh minced ginger!
Prepping muffin ingredients at Fertile Underground Grocery
In the oven!
A big thanks to Dan from Proofed Artisan Breads for letting me use his space. You can also find his baked goods at Fertile Underground. He makes many different kinds of scrumptious bread!
Out of the oven, cooling and setting before going out for sale!
I know what you're thinking...you're supposed to be the FOOD digger! Where's the food? Where's the recipes? Where the wacky but also very healthy food experiments?!?
Well, to answer your thoughts, I am in the midst of a detoxifying cleansing process. I have never done a detox cleanse before, which is part of my decision to complete one. Detox cleanses aim at ridding the body of accumulated toxins. These toxins come from the food we eat, air we breath, water we drink, and many other modern day contaminants including prescription medications and other drugs.
There are many different kinds of detox cleanses, some of which can be very harmful to the body if not performed correctly. If you wish to embark on a detox cleanse, it is important to devote time to planning your cleanse beforehand so that you can ensure you are feeding your body with adequate nutrients.
The most extreme form of detox cleansing involves ingesting only liquids- juices, teas, broths, and lots of water. However, one should never begin a cleansing process this way, particularly when transitioning from a poor dietary regime. It is important to "build up" to this step by first eliminating caffeine, alcohol, refined sugars, and wheat from one's diet. Consume lots of fresh or lightly steamed vegetables, gluten-free grains, nuts, seeds, and fruit.
The past week has been my "building up" phase and yesterday I began the liquid detox process. Here is a summary of my plan for this week:
JUICE: Fresh juice made from a combination of carrots, apples, broccoli, brussel sprouts, parsley, mixed greens, beets, red cabbage, celery, lemons, ginger root, burdock root, and garlic.
BROTH: I simmer the leftover pulp from the juicing process in a large pot with filtered water to create a nourishing broth. I also consume miso broth (made from miso paste and hot water) with spices like cayenne pepper, turmeric, and black pepper. Because the body is not working to digest food during a liquid cleanse it is important to ingest probiotics. Miso is my probiotic of choice, but supplements can also be consumed.
TEA: Herbal teas help supply the body with necessary vitamins and minerals, but certain ones are especially beneficial for detoxification, most notably dandelion root. During a cleanse it is important to focus on herbs that support liver function, adrenal function, and circulation. I make my tea in a french press and tend to throw in a wide variety of herbs including tulsi, oatstraw, nettles, red clover, alfalfa, licorice root, dandelion leaf, dandelion root, astragalus, cleavers, chickweed, mullein, horehound, cinnamon, and peppermint. Licorice and astragalus are especially beneficial for the adrenal glands, red clover and dandelion help purify the blood, cleavers and chickweed have cleansing actions and promote healthy skin, and demulcents like cinnamon, mullein, and horehound coat and protect the digestive lining. Herbs like tulsi, oatstraw, nettles, and alfalfa support the nervous system and provide a wide array of vitamins and minerals. SUPPLEMENTS:
Milk thistle tincture- The milk thistle seed supports liver function and when taken in large doses can actually help regenerate the liver! Its active constituents do not release well in tea, thus it is recommended to consume as a tincture.
Activated charcoal- This can be found in capsule form. It works very well at absorbing toxins that are released from the body internally.
Bentonite clay- Works similarly to activated charcoal by absorbing toxins in the body, can also be taken in capsules.
Algae oil- This supplement is part of my normal dietary regime, but especially important during detoxing in order to supply the body with omega-3 fatty acids necessary for heart and brain health.
Olive oil- Taken in small quantities to supply necessary omega-6 fatty acids during a cleanse. Evening primrose oil is also a great choice for this purpose.
Aloe vera juice- An especially detoxifying substance that facilitates the removal of toxins from fat cells in the body.
Spirulina- A complete protein that also contains a range of vitamins, minerals, and phytonutrients. Considered a "superfood."
Vitamin C- A good idea to incorporate during a cleanse, even if consuming fruits, veggies, and teas with vitamin C. Helps rid the body of toxins. (Important: take ascorbic acid NOT citric acid)
Protein powder- Though many cleanses do not incorporate significant protein additions, I am skeptical as to my health and well-being this week without ingesting substantial amounts of protein (Spirulina and green vegetables contain protein, but I would need to consume a LOT to get a good amount of protein). I purchased a protein powder made primarily from yellow peas and alfalfa. I plan on consuming this in small amounts, when I feel that my body is "asking for it".
So far so good! My mind feels clear and my body feels nourished. Consuming juices, teas, and broths throughout the day is surprisingly filling! I am trying to rest and relax as much as possible, which is very important during a detox cleanse, so that my body can focus on the main goal- detoxing! Ill be sure to post more about this process as it continues.
Burdock is a powerful medicinal herb, the root of the plant being used most commonly. It is revered for its blood purifying actions, but has a wide range of health benefits and it used to treat many ailments. It contains amino acids, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, silicon, zinc, vitamins B1, B2, B3, and C in addition to a wide range of medicinal compounds.1,2
Modern research has labeled the herb as desmutagenic- meaning that it contains substances that inactivate mutagens (cancer causing agents). Mutagens include pesticides, natural plant chemicals, toxins created from cooking, and other pollutants than occur in our food, water, and air.1
In addition to its uses internally, burdock also promotes natural hair growth and a healthy scalp when applied externally in an oil or hair rinse. This is largely due to its phytosterol and essential fatty acid content. It can be used to treat dandruff as well as hair loss.1
Latin Name: Arctium lappa Common name: Burdock (also called bardana, beggar's buttons, clotbur, gobo, lappa, and thorny burr)
Parts of the Plant Used: Plant, Roots, Seeds.
Extraction Methods: Decoction, tincture, oil extract. Can also be cooked or juiced.
Habitat/Bioregion: Burdock is native to Northern Asia and Europe, but grows in the United States and other temperate regions.
Actions:
Anti-oxidant, Anti-bacterial, anti-viral, and anti-fungal. Purifies the blood, supports liver and gallbladder function, and stimulates the digestive and immune systems. Believed to possess anti-cancer properties by helping to control cell mutation. Diuretic and diaphoretic.1,2 Body Systems Supported: Circulatory System, Immune System, Digestive System, Nervous System, Integumentary System.
History/Folklore:Ancient Greeks used burdock root, greens, and seeds in their healing remedies. During the middle ages, Western herbalists consumed it as both a food and medicine. In Asia, where it is called "gobo", it is traditionally eaten as a root vegetable, particularly in Japan.1 1. Famacy Herbs. Herbal Training and Education Coursebook, Mary Blue 2. Prescription for Nutritional Healing. Phyllis A. Balch, CNC. 2006
Astragalus is a great tonic herb that is often used to support endocrine system function. It is an adaptogen, meaning that it increases the body's resistance to stress. Because of its antioxidant properties and wide range of healing constituents, it is used to treat a wide variety of ailments.
It is the roots of the plant that are used; thus, it can be taken in powdered form, or the roots can be decocted to make a tea. It contains calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, silicon, zinc, vitamin B1, B2, B3, and C2.Astragalus has more documented research than many other herbs based on its implications in treating chemotherapy symptoms as well as AIDS.
Latin Name: Astragalus membranaceus Common name: Astragalus
Habitat/Bioregion: Astragalus is native to Northern and Eastern China, Mongolia, and Korea.
Actions: Anti-bacterial, anti-viral, anti-inflammatory, and anti-oxidant. Raises metabolism, promotes sweating, combats fatigue and stress. Protects the immune system, aids adrenal gland function and digestion. Used to treat colds, flu, and immune-deficiency related diseases, including aids, cancer, and tumors. Lowers blood pressure and protects the liver. Also used to treat diabetes and chronic lung weakness2. Sometimes used externally to heal wounds1. Body Systems Supported: Immune System, Endocrine System, Digestive System, Nervous System, Circulatory System, Integumentary System.
History/Folklore:A popular tonic in Chinese medicine that has been used for thousands of years. The Chinese refer to this herb as Huang Qi. In America it is sometimes called "milk vetch".
*Because astragalus can promote sweating and raise body temperature, do not take astragalus when fever is present.
1. University of Maryland Medical Center. 2011. http://www.umm.edu/altmed/articles/astragalus-000223.htm 2. Prescription for Nutritional Healing. Phyllis A. Balch, CNC. 2006
Alfalfa is a tonic nervine, meaning that it nourishes the nervous system through its high vitamin and mineral content.1 The health benefits of nervines are most apparent when taken over long periods of time. They have a restorative, balancing effect, and are especially useful in combating stress.
Alfalfa's stunning array of vitamins and minerals provide support to all bodily systems, rather than focusing on specific organs, like certain herbs. It contains vitamin A, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Panothenic Acid), B6 (Pyridoxine), B12 (methylcobalamin), C (ascorbic acid), D, E, and K. As far as minerals, it contains calcium, iron, magnesium, manganese, selenium, and zinc. Fresh, raw alfalfa provides the most vitamins and minerals.2
Latin Name: Medicago sativa Common name: Alfalfa
Parts of the Plant Used: Leaves, flowers, petals, and sprouted seeds.
Habitat/Bioregion: Very widespread. Grows in the US, as well as warmer and cooler regions of the world.
Actions: Diuretic, anti-inflammatory, and anti-fungal. Lowers cholesterol, balances blood sugar and hormones, and promotes pituitary gland functioning. Useful for treating anemia, arthritis, ulcers, bleeding disorders, digestive issues, and disorders involving skin and joints. It also alkalizes and detoxifies the body.2 Body Systems Supported: Nervous System, Circulatory System, Integumentary System, Endocrine System, Digestive System, Skeletal System
History/Folklore: In traditional Chinese medicine, alfalfa was used to treat issues related to the digestive tract and kidneys. In Ayurvedic medicine it is also used to treat digestive issues and the seeds are sometimes used in a poultice to treat boils.
Stay tuned for tomorrow's herb of the day- Astragalus!
1. Famacy Herbs. Herbal Training and Education Coursebook, Mary Blue 2. Prescription for Nutritional Healing. Phyllis A. Balch, CNC. 2006
One of my favorite podcasts is An Organic Conversation. The show is hosted by food advocate Helge Hellberg, produce expert Mark Mulcahy, and holistic chef Sitarani Palomar. They discuss a range of topics on health, food, ecology, and sustainability. They also feature an informative segment exploring "whats in season?" (They are based in California, but much of the information can be applied to New England produce as well).
Their most recent episode is entitled Pounds of Wisdom: How Nutritional Knowledge is Shaping Society.It delivers a great discussion on the roles of nutrition consultants in today's society, most notably the increased prevalence of nutritionists and holistic chefs in the workplace. This positive trend creates greater well-being, increased productivity, and decreased health care costs among workers!
The episode also discusses certain herbs and their beneficial actions. For instance, Holy Basil (also known as Tulsi) is an adaptogenic herb that improves functioning of the nervous system. Best taken regularly over long periods of time, it can be energizing or calming depending on the needs of the individual. Also noted is the recent uprise of herbalism; many stigmas against herbal healing are now being cast away.
As I mentioned in a previous post, for the past 4 months I have been taking an herbal education course at Farmacy Herbs in Providence, RI. Many of my friends have taken interest in the knowledge I have gained from the course, particularly those wishing to conquer certain ailments in natural ways. A large part of the course revolves around each student creating their own herb chart or herb journal, which includes information on specific plant species, habitats, actions, body systems supported, as well as history of the herbs. As I work towards completing my herb journal, I have decided to begin posting an "Herb of the Day"! Tomorrow I will begin this process with some information on alfalfa- one of the most nutrient dense herbs around!
I was pleased to read today that a a number of bills have been filed in Rhode Island that impact, among other things, the labeling of genetically modified foods as well as the re-using/re-cycling of prescription drugs. These bills have not yet been passed, but they pose exciting potential changes for Rhode Island.
Genetically modified foods are not only bad for the environment, but they also pose great health risks for consumers. A number of countries already require the labeling of genetically modified foods and certain ones have placed restrictions and bans on them. The United States is somewhat behind on this trend, but any progress made towards product transparency in the US is a step in the right direction!
The re-using of prescription drugs is also extremely significant. Destroying unused pharmaceuticals is not only wasteful, it has negative impacts on the environment and our health. Many unused prescription drugs get flushed down toilets, which in turn releases their chemical constituents into our water supply! It is important to note that this bill applies to nursing homes and health centers, not the general public.
I love experimenting with alternative baking recipes, particularly those that are gluten-free and dairy-free. Recently I have been eager to attempt grain-free baking, so I thought I would start with some scrumptious muffins!
My muffin craving coincided with a contest hosted by Fertile Underground Grocery- A "Locavore" Superbowl Contest; thus, I tried extra hard to use locally sourced ingredients for this recipe.
Ingredients:
Muffins
2 1/2 cups fresh almond flour (house made at Fertile Underground Grocery)
1 tsp baking soda
1 T cinnamon
1/2 tsp sea salt
1/2 cup honey (pesticide-free, from Aquidneck Honey)
1/2 cup Dr. Bronner's Organic Coconut Oil
2 tsp organic almond extract
3 eggs, beaten (free range, from Pat's Pastured)
2 T minced, fresh ginger
2 cups shredded carrots (local, organic)
3/4 cups organic raisins Frosting
2 medium sized sweet potatoes (local)
1/2 tsp organic lemon zest
1 tsp sea salt
4 T Dr. Bronner's Organic Coconut Oil
1/2 cup honey (pesticide-free, from Aquidneck Honey)
1/2 tsp organic coconut extract
Preheat oven to 325 degrees. In a large mixing bowl, combine almond flour, baking soda, cinnamon, and sea salt. In a separate bowl, combine wet ingredients- honey, coconut oil, almond extract, and beaten eggs. Mix wet ingredients into dry mixture, then fold in ginger, carrots, and raisins. Line muffin tray with papers or grease with coconut oil. Fill with batter and bake for approximately 40 minutes (until a toothpick comes out clean). Let cool.
To make the frosting, chop the sweet potatoes into cubes (about 1/2" pieces) and place in a pan with 1 cup of water. Steam sweet potatoes for 10-15 minutes, until tender, then let cool. Combine sweet potatoes with the remainder of the frosting ingredients and process in a food processor or blender until smooth. Top muffins with sweet potato frosting and, if you like, garnish with some raisins.
I was very pleased with my first attempt at grain-free baking! The muffins were extremely moist and delicious and I can't wait to bake other varieties. The frosting was wonderful too- it had great flavor and a nice whipped texture, though in the future I may add a small amount of thickening agent to make the frosting slightly stiffer. Overall, a grand success!
Today was my first class of Bee Keeping School! It is a 5-class course through the Rhode Island Bee Keepers Association. Today we learned about the different types of honey bees (workers, drones and queens), basic hive set-up and equipment, and lots of great information about local and non-local resources for beekeepers.
I am interested in keeping bees for a number of different reasons. Firstly, the honey bee population has been steadily decreasing for some time now. Often bees simply disappear from hives-an incidence referred to as "colony collapse disorder". There is no known cause of colony collapse disorder; but certain instances have been contributed to diseases, pesticides, mites, and climate change. Overall, it is a mysterious phenomenon that is quite frustrating for beekeepers, but also poses great risks for plants that require pollination to reproduce and bear fruit. Without the bees, we have no food! Thus, I am interested in counteracting this devastating phenomenon by doing my part in propagating the honey bee pollination.
Secondly- for the honey! Honey is an amazing natural sweetener that is loaded with minerals, healing enzymes, and antioxidants. Refined sugar is devoid of such nutrients and, when ingested, draws upon nutrients in the body so that it can be digested. Because honey already contains these nutrients, it is far less tolling on the body and, unlike refined sugar, it is actually beneficial for the immune system! When compared with refined and processed sweeteners, honey is also lower on the glycemic index. This means that it is broken down more slowly in the body and is less likely to cause a spike in one's blood sugar.
Thirdly- bee's produce a variety of materials useful for topical applications, medicinal purposes, and non-edible creations. Besides honey, bee keepers are also able to harvest beeswax, propolis, and royal jelly. Beeswax has a wide range of uses; it is a common ingredient in lip balms and salves and also used for making candles and sculptures. Propolis is a sticky resin that bees collect from the sap of trees. Mixed with enzymes and minerals, it is used to hold together the parts of their hive, but is also used by humans as a nutritional supplement. Royal Jelly is the substance that is fed to the queen bee throughout her lifetime and is also marketed as a nutritional supplement. Besides being a sweet treat, honey is also extremely beneficial topically. It is antibacterial and antiseptic and can be added to salves and creams to heal cuts and abrasions, or even applied independently.
I will surely be posting more as my bee keeping education continues!
Picked up some John Dory at the Pawtucket Wintertime Farmer's Market today from The Local Catch! Cooking seafood is not something I have much experience with, but my recent desire to consume more seafood is prompting some experimentation!
One of my original reasons for avoiding seafood was the toxic metals that they contain (most notably, mercury). These toxins can be harmful when they build up in the body; however including certain foods in your diet can ensure that these harmful constituents pass through, rather than go into storage.
Parsley and cilantro both contain constituents that bind to heavy metals, therefore making it much more difficult for the them to be absorbed by the body. The mineral selenium has the same action. Fish are actually a great source of selenium, so if you are consuming a high quality fish that is prepared nutritiously, you greatly reduce your chances of heavy metal absorption.
My John Dory experience:
2 Tablespoons butter heated in a non-stick pan. Added to the butter- 1 finely chopped shallot, 2 cloves of garlic (minced), a 1" piece of fresh ginger (minced), a generous dose of black pepper, and a dash of sea salt.
I sauteed this savory blend for about 8 minutes over medium-high heat then added the filet of John Dory, skin facing upward. Still on medium-high heat, I cooked the fish with the shallot, garlic, and ginger for 7 minutes or so, until the filet was cooked throughout and no longer "stuck" to the skin when pressed. I then flipped over the fish and put it onto a plate. I squeezed 1/2 of a lemon into the pan to mix with the butter, ginger, garlic, and shallot mixture, then drizzled this mixture over the fish.
It's hard to go wrong with shallots, ginger, and garlic, but I was VERY pleased with this dish. Along with the fish I prepared a salad with romaine lettuce, carrots, sunflower seeds, grapefruit, and parsley (to help flush out any heavy metals!).
There will certainly be more seafood experimentation in the near future!
Some days, particularly when the weather is damp or icky, I wake up and immediately think- today is an oatmeal kind of morning.
Oats come in many forms including oat groats, steel cut oats, rolled oats, and instant oats. Oat groats are the most whole form of oats, while instant oats are the most processed. This is an important factor when choosing oats because the more processed they are, the less nutrients they will contain. For oats, a simple way of remembering which varieties have the most nutrients- the longer the cooking time, the more nutritious.
I myself prefer steel cut oats. They take about 45 minutes too cook, are minimally processed, and are extremely satisfying and filling!
Today's oatmeal ingredients:
steel cut oats
sweet potatoes
blackberries
ginger
cinnamon
cardamom
cashews
honey
pinch of sea salt
bit of molasses
Nomnomnom...its yummy....more on oats coming soon!
I have recently been experimenting with making my own nut butters! I don't usually eat peanuts, so I tend to lean in the direction of butters made from almonds, cashews, and seeds. Nut butters are great sources of protein as well as healthy omega-3 and omega-6 fatty acids. They also contain antioxidants, an array of vitamins and minerals (including vitamin E, iron, and calcium), and fiber. Pairing nut butters with whole grains or beans creates a complete protein. This does not necessarily have to occur in the same meal, but if you follow a vegetarian or vegan diet, it is important to ingest the full range of essential amino acids over the course of the day.
My favorite butters are almond butter and sunflower seed butter, though I often like to mix different nuts and seeds together. I recently made two different kinds of nut butter- almond cashew butter and almond pumpkin seed butter.
Nuts and seeds can be processed raw or roasted depending on the desired flavor. Roasting nuts will remove some of the beneficial nutrients. Nuts can also be sprouted prior to making nut butter to increase nutrient content.
There are many different options for nut butter ingredients, these include:
A. The nut(s) or seed(s) that you wish to include: almond, cashew, peanut, walnuts, sunflower seeds, pumpkin seeds, pistachios, brazil nuts, sesame seeds, or flax seeds.
B. A preservative: You do not need to add a preservative if you plan on using the nut butter within 1 week, but if you would like it to last longer than that it is wise to add a natural preservative. Is usually use Vitamin E (the ingest-able version). Honey also acts as a preservative, but a lot would need to be added to significantly lengthen the freshness of the nut butter. I have not tested my nut butters to see how long they last, but I usually add about 5 mL of Vitamin E per 32 ounces of nuts/seeds. More or less can be added depending on how long you would like the nut butter to last. Refrigerating the nut butter will keep it fresher as well.
C. Sea Salt- A touch of salt can be added to bring out the flavors of the nuts/seeds.
D. Sweetener- If desired, nut butters can be sweetened. Honey, Maple Syrup, Coconut Sugar, and Date Sugar are some healthy sweetener options.
E. Flavor- You may choose to flavor your nut butter with cocoa powder, cinnamon, vanilla extract, or others spices.
Raw almonds and pumpkin seeds, ready to be processed!
Making the nut butter requires a food processor or vita-mix. I have a Cuisinart Food Processor that works great. Add your nuts/seeds of choice to the processor. The length of time required to reach a buttery consistency will vary depending on your ingredients. For instance, cashews blend fairly quickly into a nut butter, while pumpkin and sunflower seeds take much longer to break down.
Process the nuts/seeds, stopping every few minutes to scrape the sides of the bowl. It will probably require 12-25 minutes of processing time depending on your ingredients, the machine you are using, and your desired consistency. Towards the end of the processing time, add in any additional ingredients (salt, sweetener, preservative or flavoring).
Pour nut butter into glass jars for storage and keep in the refrigerator. Makes a great snack with apples, banana, or carrots. Delicious in oatmeal, spread on sandwiches, and as a baking ingredient.
A mere 9 degrees here in Providence, Rhode Island.
This kind of weather calls for some warming input. More specifically, some ginger, lemon, and cayenne tea. Ginger root has lots of antioxidants, stimulates circulation, and helps immune function. Cayenne is extremely beneficial in increasing circulation and combined with fresh lemon juice, this drink is warming, stimulating, and also very detoxifying! A great way to start a chilly morning and also very helpful for treating coughs and congestion, you can add a little honey if you prefer to sweeten it up a little.
Fresh or dried ginger root can be used (I prefer fresh). If using fresh root, mince or grate a 1" piece of ginger and put it into a teapot, tea ball, french press, or your tea brewing contraption of choice. Add a pinch of cayenne pepper (more or less depending on how much spice factor you desire) and let steep for at least 10 minutes. Squeeze in the juice from a whole lemon.
Since the beginning of November I have been taking an Herbal Education and Training Program (HEAT Program) at Farmacy Herbs in Providence, Rhode Island. Farmacy Herbs is an amazing herb shop/community health center that stocks a huge array of medicinal herbs and spices, hosts a variety of health and herbalism workshops, and has other events like foraging plant walks. Right now I am taking the Level 1 HEAT Program where we gain an overview of herbalism that includes learning the actions of different herbs, practicing methods of extracting herbal constituents, and studying diet and herbalism work together in nutritional healing.
Each week we have homework, which always includes an in depth study of two different herbs, and sometimes includes a project based assignment- like making a tincture, salve, or syrup. This weeks homework assignment...syrup! And I'm not talking about your everyday pancake syrup (though many herbal syrups would be quite tasty on pancakes!). A basic syrup consists of part honey, part herbal decoction (simmering herbs on low heat to draw out beneficial constituents), and may include a small amount of alcohol or tincture for preservation.
I decided to make an immune boosting syrup with Echinacea root, Cat's claw, Peau d'arco, and ginger root. All of these herbs have immune boosting properties and many enhance the action of white blood cells. Pau d'Arco and Cat's claw are specifically useful in treating viral infections (Pau d'arco is good for all kinds of infections). They all contain constituents beneficial for digestion as well. [Prescription for Nutritional Healing, 2006]
Dried herbal mixture of Echinacea root, Pau d'arco, Cat's claw, and ginger root.
To make my syrup, I simmered 2 ounces of the dried herbal mixture in 4 cups of water for about 20 minutes. Then let sit another 30 minutes. The herbs then get strained out so that only the liquid remains (you can use a strainer or cheese cloth). I then added 2/3 cup of honey to the liquid mixture. Shake it up in a jar and you've got a syrup! At this point a little bit of alcohol or a tincture can be added to preserve the syrup, otherwise it will store for a few weeks in the fridge (the honey acts as a preservative so more honey lengthens this time).
Syrups can be taken with a spoon, stirred into tea, or drizzled on food!
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