Between Cooking and Compost

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.

A Vegetable with a Fruit's Name!

Watermelon Radish from Freedom Food Farm, cut down the middle

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!

Sunday Evening Scallops

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!

The meal! (Moments before getting devoured)

David Hoffmann: My New Favorite Herbalist

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!)

PART 1:

PART 2:

 

PART 3:

 

My Grain-Free Muffins are for sale at Fertile Underground!

Out for sale at Fertile Underground Grocery!

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!

Out with the old and in with the new, its DETOX TIME

 
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.

Brilliant Burdock

Photo from seriouseats.com, click for information on preparing Burdock as a food.

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- antioxidants and so much more!

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

Parts of the Plant Used: Roots.

Extraction Methods: Decoction, Infusion (with powdered roots), tincture, poultice.


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".

Information on astragalus by The University of Maryland Medical Center

*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- Nature's Multivitamin!

Today's herb of the day: Alfalfa!

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.

Extraction Methods: Infusion (tea), Tincture, Poultice.

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

Pounds of Wisdom

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!

An Organic Conversation on Facebook

An Organic Conversation recent Episodes

Steps in RI Environmental Policy

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.

FULL ARTICLE HERE

Grain-free, Carrot Muffins with Sweet Potato Frosting!

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!

Bee Keeping School!

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!