Kefir; The Best Whole Food Source Of Probiotics

I just obtained some kefir grains the other day and started making my own kefir at home. I had done this before in the past with "grains" I purchased online. I never had much luck with these freeze dried, purchased grains. So I gave up temporarily and started buying kefir from the store again. I had some problems with this. First, it's expensive! Second, it's made from pasteurized milk. I believe when your culturing something it is best to start raw. Third, the flavored versions just have way too much sugar in them to be healthy. So, we started ordering our kefir from a local farm that made theirs from raw goats milk and it was delicious and unsweetened, but still expensive. So I bought some kefir grains from the very same farm and decided to give it a second go. I thought I might have better luck with fresh grains that hadn't been dormant for who knows how long and shipped thousands of miles. I was right! I got my grains home and plopped them in some milk and voila, 24 hours later I had drinkable, delicious kefir!

       

Maybe I'm getting a bit ahead of myself. Perhaps some of you are not familiar with kefir? Maybe you've seen it in the dairy section and think it's kind of like yogurt? The only thing that yogurt and kefir have in common is that they are both cultured dairy products that tend to have a sour taste, the similarities really end there. Kefir is made from kefir "grains", which are nothing like actually grains. They are a complex culture consisting of 24-36 different kinds of beneficial yeast and bacteria, proteins, carbohydrates and fatty acids. The actual grains look a bit like cottage cheese. These grains basically act as the "starter" or "mother" culture for unlimited batches of kefir. Once the culture is established and has food to grow it will continue to multiply. My grains have quadrupled in size since I got them just a few days ago and I've already given some away so that others can make kefir as well!

So whats the big difference between kefir and yogurt, and why should you make kefir a part of your diet? Yogurt has an average of two strains of beneficial bacteria (only when it says live cultures) on the container does it even have living beneficial bacteria. Like I said previously, kefir contains anywhere from 24-36 different beneficial microorganisms. It's even been called by a certain well known paleo enthusiast, the "not-quite paleo superfood". Also, the diverse set of organisms in kefir tend to stay and populate the digestive tract, while bacteria found in yogurt tend to be flushed out after a period of time. When making kefir, the grains will never need replenishing if they are cared for properly. Yogurt, on the other hand, can only be made so many times from a starter culture before you have to purchase a new one. Lastly, kefir is so much easier to make! It ferments best at room temperature (65-80 degrees) unlike yogurt that likes a higher temperature so it needs to be heated and monitored. Making your own kefir is so easy, anyone wanting to try it should make their own!

A note on raw vs pasteurized milk; there is much debate over whether raw milk is "safe". I wont get into this topic too much, but I will give my personal opinion and experience with it. Raw milk is safe if it is purchased from a farm you know and trust, who keep their animals humanely, with plenty of room to move around and graze, and have a sanitary milking room. Culturing any raw dairy product decreases the chance of becoming sick. Our family has consumed raw dairy for over six months now and no one has been ill from it. It is against FDA regulations to "sell" raw dairy in the US, although vastly more cases of illness due to pasteurized dairy are reported every year. You can obtain raw milk through something called a "herd share agreement" in which you become part owner of a herd! www.localharvest.org is a great resource to help find farms near you, that may offer herd share options. You can also find stands at farmers markets offering herd shares. In the end, it's best to educate yourself on this topic and make your own decision.

Obtaining kefir grains should be fairly easy, there are a lot of people catching on to this "super food". You can buy them from a local farm like I did, or ask around. Most people that make their own will be more than happy to give you some free grains. If you live in the Rouge Valley area, email me! I'd love to share!

Things you'll need to make your own kefir: Milk (preferably raw), kefir grains, strainer, glass jar with a loose fitting lid.

Directions: 

- Put about one cup of milk for every 1 Tblsp of kefir grains in your glass jar, let sit at room temperature with lid on loosely for approximately 24 hours. This time will vary depending on the temperature of your room and the strength of taste you are going for.

- After 24 hours put the milk through a strainer into a cup for drinking, or a jar to go in the fridge (it will keep for about 3 weeks).

- Take your strained grains and put them into a fresh jar (no rinsing of the grains is required) and add another cup or so of milk.

Hooray, you've just made kefir! Wasn't that easy?

Now, the flavor of just plain kefir may not be that appealing to some, and it is "different" than the store bought so I thought a couple of ideas/recipes would be helpful.

- Kefir Mango Lassi: frozen mango cubes, kefir, coconut water, vanilla extract. My kids and husband (not normally a kefir fan) love this! Play around with ratios to see what you like best.

- Kefir Parfait: Granola, kefir, honey and cinnamon. 

Hopefully these ideas will be enough to get you started and perhaps help you develop some recipes of your own!

Happy kefir making!

Poisonous Weeds That Might Be Growing In Your Yard

It goes without saying that any person foraging for edible plants, should know their poisonous plants as well. But, what about non-foragers? Even people who will never eat a wild plant in their lives should know which weeds may be toxic, especially PARENTS. Kids are curious by nature. Even if "foraging" isn't something you've taught them about, they will still have a tendency to explore the world around them using ALL of their senses. I remember doing some pretty strange things as a kid, including but not limited to, daring friends to eat bugs, tasting random plants and eating grass. I ran around with a bunch of boys, could you have guessed? All this is to say, it is not all that unlikely for a curious child to pick and eat or taste an unknown weed at some point. So parents listen up, here are some common poisonous weeds to put in your memory banks.

Creeping Spurge/Spotted Spurge (Euporbia maculata)

Some say this weed resembles purslane, an edible weed. In my opinion it would be pretty hard to mistake purslane for spurge. But, just in case here is a picture of the two together. Spurge on the top, purslane on the bottom.

As you can see, similar structure but noticeably different. Spurge has a slightly hairy stem. Usually  mature plants of the spotted spurge variety will have a red tear shaped spot in the middle of each leaf. Also all members of the spurge family produce a milky white poisonous sap when the stems are broken. The main difference between these two is that purslane is a succulent and and spurge is not.

If ingested in even small quantities, spurge can cause violent vomiting and diarrhea. In larger quantities, it can cause death. 

Spurge below

                             

Scarlet Pimpernel (Anagallis arvensis)

This plant is perhaps less toxic than the first, depending on who you talk to. There have been no known  human deaths, but there have been many reported cases of livestock fatalities. So, although there is no proof of its potential deadly affects on humans, I still think it's a good one to know and stay away from. Scarlet Pimpernel has been known to cause cases of dermatitis in some and stomach upset. It's not something I would want my kids to accidental munch on! Chickweed, an edible plant looks very similar and it's not uncommon to see the two plants growing together in clusters. So chickweed foragers beware! The main distinguishing factors are, the square hairless stem, opposite paired leaves that have reddish spots on the underneath side and orangey/red flowers about a quarter in diameter. It also grows in clusters, standing upright or can spread along the ground when there is only one plant in open space.

Poison Hemlock (Conium maculatum)

Last but certainly not least. Even small amounts can be deadly. Poison hemlock contains toxic alkaloids that when ingested, affect the central nervous system, causing symptoms ranging from vomiting to coma and death. Death usually occurs due to respiratory failure when the brain can no longer signal the lungs to breath. Below; on the top, leaf of a poison hemlock plant. On the bottom, leaf of a wild carrot plant.

As you can see, unless you are a seasoned forager, it might be easy to mistake the two. The root of wild carrot is of course completely edible, while any part of poison hemlock can kill. Poison hemlock leaves are hairless and in maturity the stalks have purple splotches. Also the main stem is hollow. The leaves remind me of a fern, more lacy than the leaves of wild carrot. Wild carrot stems will be noticeably hairy, with no spots and solid throughout. 

Below poison hemlock in flower.

It is much easier to tell these plants apart once they have flowered. Poison hemlock has lacy looking flowers that tend to spread out vs wild carrot that stays more compact. Also you will notice the tiny dark purple spot in the middle of the wild carrot flower bellow, that does not appear on poison hemlock. Another distinguishing factor is the size of each plant. Poison hemlock will get between 3 and 8 feet tall while wild carrot will only grow to about 3 feet at the most. Also the root of wild carrot smells distinctly like, you guessed it, carrot. The root of poison hemlock will have a musty odor to it. So never eat a root you think to be wild carrot unless the root has a noticeable carroty smell, even if all other factors seem to match up!

Wild carrot in flower below. 

Commit these plants to memory until you feel confident you can identify them. I will be writing a follow up article on poisonous cultivated plants. 

Caution: Never eat a wild plant that you can not positively identify with 100% certainty.

Fennel Salsa

                                            

The first time I tried this salsa, I devoured three servings, it was so delicious. It was made for me by a very thoughtful mother in law, who knows of my fairly new obsession with fennel. I had not tried fennel until recently. It always seemed like a strange, obscure, bulb to me. On top of that, I had no idea how to cook it, prepare it, or otherwise make use of it. But after tasting fennel, I had a reason to experiment! 

The flavor of fennel is light and sweet with a hint of something that resembles licorice. If you don't like licorice, you should still give it a try. A few people I know have tried this salsa hesitantly because of their dislike for black licorice but ended up loving it. This salsa is great eaten all by itself, on chips or with any fish entrée. 

Fennel Salsa

1 Fennel bulb

1 Medium Cucumber

1 Large Avocado

1 Green Apple

1 Jalapeno 

1/4 Cup chopped cilantro

1-2 Tbsp Honey

1-2 Tbsp Fresh lime juice

Directions: Finely chop all ingredients and mix together in a bowl. Let marinade in the fridge for a few hours (optional).

Health benefits of fennel (according to www.whfoods.com/)

- Highly alkalizing.

- Wards of cancerous cells in the body.

- Anethole content reduces inflammation.

- May reduce cholesterol. 

- High in potassium, folate, fiber and vitamin C.

- Neutralizes free radicals.

- Protects the liver from toxins.

Baked Salmon With Fennel And Orange Sauce Recipe 

post coming soon

What's That You're Drinking?

                               

Most of you are thinking right now, "Man that looks like a good cup of Joe!". It's actually not coffee at all, well not made from coffee beans at least. It is, in fact, "chicory coffee". A very popular beverage in the southern united states, specifically New Orleans. It is said to have originated in ancient Egyptian times. The French have also been known to add it to their coffee as a flavor enhancer since the 1800s. Today in the US, it is used mostly in coffee substitutes and added to coffee blends to enhance the body and flavor.

You may be wondering, what the heck is chicory? Cichorium intybus, is it's scientific name. It is a perennial plant of the daisy family. Chicory grows wild in most places around the world, but is also cultivated. The leaves, alternately called succory or wild endive can be used in salads, sautéed or tossed in soups. The blue/violet flowers are even edible! The root is the part used to create chicory coffee. It is chopped, roasted and then ground. It can be brewed most anyway you would brew regular coffee. 

  

Image obtained from cmc-livegreen.blogspot.com

This amazing plant isn't just a tasty coffee substitute or salad addition, but has some fairly well know medicinal properties as well. It is most known for its anti-parasitic affect on grazing cattle and for its liver detoxifying qualities. It was used for detoxing the liver even in ancient Egyptian times. 

Reported health benefits of chicory 

- Anti-parasitic

- Detoxifies the liver.

- Aids in digestion/increases bile production.

- Inulin, a fiber found in chicory root acts as a prebiotic, stimulating the growth of friendly bacteria in the gut.

- Eases anxiety

You can see why it might be a beneficial plant to add to your daily routine! So, how to implement this? Well if you've got the foraging bug like I sometimes do, just take a walk in a field. The leaves are good to eat early spring but later in the season they become pretty bitter. Right now, you'll see chicory's distinctive flowers everywhere. Find some and dig up the root (save the flowers for salads if you like). 

DIY chicory coffee

1 Preheat oven to 350.

2 Thoroughly wash your chicory roots.

3 Chop your chicory root into slices, as thin as you can manage.

4 Lay out the chopped chicory on an un-greased cookie sheet.

5 Roast for about 1 hour, or until they become a dark golden brown color. 

6 Grind and brew like you would coffee beans.

If you don't have the foraging bug or are not feeling particularly DIYish than you can just buy chicory coffee at a grocery store. There are coffee substitutes that blend chicory with other spices and flavors. Teeccino is a a great tasting brand that has a good ingredient list. You can also buy just plain ground and roasted chicory root, usually in the same section as other coffee substitutes at most food co-ops. 

So if you are a coffee drinker, like the taste of coffee or just want to try something new, try some chicory. You don't have to give up coffee to add this amazing beverage to your day. It's non caffeinated and actually has a relaxing affect on most people. You can even add it 50/50 to your normal brew and still get the caffeine kick that some people crave with awesome flavor and added health benefits. 

Happy Brewing 

Medical Doctor or Naturopathic Doctor, which is right for you?

Medical Doctors and Naturopathic Doctors are both highly trained professionals, whose job it is to treat illness. There are many similarities and differences between the two. Of course, there are other types of doctors, but MD's and ND's are both considered the general practitioners of their field.

The objective of this article is to give a balanced look at the main differences and similarities between ND's and MD's, so that you can weigh them and decide which type of doctor is right for you. It is not meant in any way, to favor one type over the other, just to enlighten and help bring a little understanding. Both types of doctors are necessary and beneficial.

I think there are some misconceptions about both types of doctors. One of the biggest of these, I feel, is that Naturopathic Doctors have less schooling, or are less trained to treat medical conditions. Although their schooling differs, this is just not true. Bellow is a graph that compares credit hours between MD students attending the University of Washington, and ND students attending Bastry University. Students at Bastry put in an average of 1.5 more credit hours than students at Washington. (Graph obtained from www.aamc.org).

 


















As you can see, about the same total credit hours, but variations in hours spent in each subject.

Also below a comparison of education requirements.

Medical (Allopathic) Doctor	Naturopathic Doctor
-Basic science prerequisites to apply for medical school.	- Basic science prerequisites to apply for medical school.
- 4 years at a medical school accredited by the Liaison Committee on Medical Education (LCME).	- 4 years at a graduate level naturopathic medical school accredited by the US department of education (ED). Individual programs must also be accredited by the Council on Naturopathic Medical Education (CNME).
- Residency program: 3-7 years.	- Residency not required (except in Utah) but many choose to shadow another professional for 1000-1500 hours of direct patient contact.

This is a very simplified comparison. There are many rigorous tests and trials not listed that both types of students will be put through in order to practice medicine. Both are required to learn and know the body systems thoroughly. One big difference is how these body systems are learned. Allopathic students will learn each body system as a separate entity. On the other hand, naturopathic students will learn the body systems as if they where one. Meaning, if an illness that affects the vascular system is being treated, they will be taught to take into consideration other systems and how they may or may not be part of the issue. Also, ND schooling will include many types of alternative medicine such as herbal, acupuncture, ayurvedic, homeopathy and nutritional therapies. MD schooling will focus more on treating symptoms head on through pharmaceuticals and/or surgical procedures.

When choosing which type of doctor to see for a specific condition, it's good to take all these things into consideration. There are many illnesses that can be treated well with a less invasive, more natural approach. Also, there are conditions better treated with traditional western medicine. An ND is just as qualified to prescribe pharmaceuticals as an MD, and if they come across a condition they feel is better treated by an MD, or a specialist in the medical field, they are trained to refer a patient.

We should learn to use both of these medical fields to find the most affective way to treat illness with the fewest side effects and the best outcome, shouldn't this be our ultimate goal? My hope is that this information will help you to make informed decisions concerning your health and to know your options.


A special thanks to Doctor Lissa McNiel, who spent an hour of her time doing a phone interview with me, so that I could get a better understanding of these two medical fields. She has given me a wealth of information concerning this article and my own health. http://www.arboranms.com  
 
 

The Gluten Free Craze; Is It Justified?

Everyone is talking about it, companies are marketing for it, restaurants are changing their menus to accommodate for it, the gluten free craze. Perhaps you've heard about gluten, read on bags of bread and packages at the grocery store, "gluten free". Maybe you are even one of the growing number of people who have chosen to go gluten free. So whats all the hype? Is gluten bad for your health? Should we all adopt a "gluten free" diet? Lets separate fact from fiction, reality from hype.

First of all, what is gluten? It is a complex protein found in all forms of wheat, rye, barley and triticale (a wheat/rye hybrid). Humans have been consuming these gluten containing grains in moderate quantities for an estimated 10,000 years. Some archaeologists even speculate that our ancestors could have been eating small amounts of foraged grains as long as 100,000 years ago. So why are we suddenly seeing an increase in people with gluten sensitivities and allergies? There is even a condition called celiac disease. People diagnosed with this disease have such a sensitivity to gluten, even trace amounts can be deadly.

To understand why we are seeing a surge in illness linked to gluten, we must first take a look at what has changed about our eating habits. If you compare the way we eat grains today, to that of our ancestors you will find many differences.

First, lets look at the form and quantity we are consuming gluten today. The average American probably eats some form of gluten at every meal. You'll find gluten in crackers, pastries, bread, tortillas. Also, companies are adding extra gluten to most breads to help them rise and deliver an even more chewy and airy final product. On top of this, you'll find it in an array of condiments and even meat substitutes. Most of these products are heavily processed and not good for your health in the first place.

The way gluten was consumed in past generations is very different from the commercially processed forms we see most of today. There are a few things people have done in the past that made grains and the gluten found in them, easier to digest.

One method that's making a comeback, is sprouting. Some cultures did this simply because soaking grain meant it took less time to cook and when resources were scarce, it just made sense. They did this without knowing that sprouting can neutralize some anti-nutrients present in grains and increases the availability of vitamins like A and C. Sprouting also breaks down a portion of the gluten, making it easier for some people to digest.

Another, more affective and even more common method, was sourdough fermentation or wild yeast culture. This may sound fancy and complicated to some, but it couldn't be more simplistic. You see, store bought yeast is a fairly new development. Before it came in a nifty little packet, it could be found on the grain itself. All one had to do was add water to ground grain, and voila, yeast would multiply. But yeast wasn't the only microorganism that would grow. I know what your thinking, ewe germs. No, this was a friendly bacteria called lactobacilli. Found in yogurt, good for the digestive system. But its good works don't end there. What happens when both these organisms are present in dough? A beautiful thing, a balance, a dance. The lactobacilli create an acidic environment. This keeps "bad" bugs out and slightly slows the yeasts rising action, leaving time for the lactobacilii to do its job, predigesting gluten for us! On top of that this action neutralizes an anti-nutrient called phytic acid up to 90%. What you get in the final product is  not only a much easier to digest version of gluten, but the acidity caused by the lactobacilli leave a pleasant "sour" taste that we recognize as sourdough. Oh and wait, there is one more plus, the acidic nature of the bread acts as a built in natural preservative. If this is not divine design, I don't know what is.

So, gosh, why did we ever stray from these traditional methods? Well that's industry for you. These methods take time and a certain know how. There used to be a time when people bought their bread at bakeries. Yes, God forbid, an extra errand just for bread. As lives became more crunched for time, these places slowly disappeared and in their place came loaves made in bulk, at huge factories, not even resembling what people used to consider bread.

What's the verdict then? Should we abandon gluten containing foods? I don't think that's entirely necessary. Lets use a little common sense and some critical thinking here. If you suspect gluten might be causing problems for you, try eliminating it for a time, see how you feel. If you are in the majority and gluten doesn't seem to affect you at all, should you continue as you have been? Not necessarily. Just because you think your fine with gluten, doesn't mean it doesn't affect you. I think grains in moderation is just a good practice in general. They will never be a dense nutrient source and most Americans eat to many grains and not enough fruits and veggies. So limit your grains. Try and avoid commercially processed foods containing gluten. Opt for whole grain sourdough bread, from a local bakery. Or if that's just not convenient, look for sprouted breads where gluten is close to the end of the ingredient list. Also, soak your grains, especially ones that contain gluten and if that's too difficult just buy the sprouted kind! And for goodness sakes don't go out and buy a bunch of "gluten free" processed foods. They can be even worse for your health in my opinion. Usually these items are full of things like potato starch, tapioca flour, dextrose. These are all highly refined substances that spike insulin and add calories without much fiber. If you do decide to avoid gluten, opt for less procecessed substitutes like steamed brown rice or quinoa dishes.

Food Philosophy

   There are so many philosophies on healthy eating today, it's hard to sort through the mess of information and theories floating around. When I started my journey to learn more about nutrition and empower myself by doing so...I found a lot of apposing information. This was very frustrating for me, since my only goal was to heal my sick body and raise my kids in habits that would make it easy for them to be their healthiest selves. It has been a long journey, that is no where near it's end. However, with all the reading and researching and experiencing I have done, I feel that there are a few definites' that I do my best to live by. In no way are these science based. I feel like the scientists will argue about what the ideal diet is until the world ends or their heads explode, whichever comes first! This is meant to be a practical and simple list of what I feel are universal truths about healthy eating. 

-There is not ONE perfect way to eat. Humans are omnivores (this can be argued but it is my opinion seconded by an overwhelming majority of the population). Omnivore; meaning we can survive and even thrive on a mixture of animal products, grains, seeds, nuts, roots, vegetables, fruit and pretty much anything we can find to eat. However, this does not stand true today, when much of what we eat is not even food, it is chemical laden, extracted and processed into something that looks and tastes like food. Which leads to the next point.

-ALL whole foods are good for you, in their purest form and in moderation. There are some food fads out there that will disagree with this for sure. Paleo dieters believe that grains are poison. I just can't believe this when some of the healthiest, longest lived cultures, eat grains every day! Read "The Blue Zones" by Dan Buettner for more incite on that. I'm talking about cultures that we can study today, not  thousands of years ago through excavation. This is not to say that grains should be the main staple in any ones diet. Especially processed refined grains. I feel that small portions of WHOLE grains, prepared in the right way (soaking, sprouting, nixtamalization or sourdough fermentation) as part of a diverse diet, is healthy! Can you be healthy without grains? I believe so. Most of us eat far too many grains, which leaves not enough room for more nutrient dense calorie sources. 

   In the completely opposite direction we have vegans. If you are a vegan based on ethical values, more power to you! Animals raised for food on a large scale are being treated in the cruelest manner, it truly disgusts me. Just because an animal is being raised for human consumption does not give us the right to make it's fairly short life a misery. I believe the meat we are eating in this country is slowly poisoning us. But this is due to how the animals are being raised. If an animal is sick then we will be sick if we eat it. For example, cows are fed GMO corn and soy to fatten them up, instead of grass which is what they should naturally eat. To top it off they are shot up with antibiotics and fed hormones to make them grow faster. Anyone who wants to argue that eating such an animal will not make you sick over time, bring it on! However, I believe that animal products from animals raised humanely in a way that is as close to their natural state as possible, is healthy. Can you be healthy on a vegan diet? I believe so, but it is difficult to get all the macro and micro nutrients you need. So unless you are paying very close attention to certain nutrients that could be lacking, like B12 and Zinc and also eating whole vegan foods and not the processed junk on the shelves I think a person could easily become deficient. 

  Okay, there are so many other food fads I cant voice my thoughts on them all at this time. Perhaps in future articles and in more detail.

-Eat your leafy greens EVERY DAY, there is no way around this. Leafy greens are the most nutrient dense food you can eat! They detox, fight cancer, heart disease, regulate blood sugar...the list is endless. Not to mention the source of all omega 3s starts with plants (primarily leafy greens). All animals must originally get their omega 3s from plants, they are the only living thing that can manufacture them, yes even fish get it first from the algae. So, if you do only one thing for your health everyday, eat a salad, or some sautéed kale or just find a way to incorporate more leafy greens into your diet. Your body will thank you!

-Eat the rainbow. NO, not the skittles variety! Eat a variety of colors of fruits and veggies, EVERY DAY. Each one has dozens or even hundreds of plant compounds, most of which we haven't even begun to understand. I'm always hearing about new discoveries with this compound or that being the key to longevity. This is clever marketing. Get your miracle plant compounds from real food, save money and get a whole lot of other beneficially compounds along with them. Then supplement if you want a boost or you feel it's necessary. 

-Eat mostly whole foods. A whole food is any food in its most natural state, unprocessed, other than chopping or cooking in your own kitchen. This is easier said than done in our society. Trust me I know. Raising two toddlers, it means more planning and a little more time in the kitchen, but it is well worth the effort. When I see my girls chowing on chopped veggies and enjoying them, I feel I've done my job. Think fruit, nuts or chopped veggies for snacks instead of something that comes from a bag. Take baby steps and learn how to cook from scratch, it's better for you, rewarding, and tastes so much better in my opinion. 

-Do your best and don't stress. Once again easier said than done. I still remind myself of this rule every day. If you are just starting on your journey, this is even more vital. Choosing to make your health a priority, puts you in the minority and it is never easy swimming against the current. Focus on making small changes at first and pat yourself on the back when you make a healthy choice rather than focusing on when you don't. I feel that nit picking and stressing about food can be counter productive to your health. Just do the best you can, set health goals and focus on achieving them.

Simple and Delicious Hummus Recipe

   This is a super simple hummus recipe, from scratch. None of those canned garbanzo beans! Trust me you'll taste the difference. While it takes a little planning, actual active time in the kitchen is only about 20 minutes.

Simple Hummus: What you'll need

- 1 cup dried garbanzo beans (You can find these in the bulk section of most any grocery store)

- Juice of one small lemon

- 2 Tbls tahini (aka sesame paste)

- 1/4 cup olive oil

- 1/4 cup water

- 1 tsp salt

- 2 cloves of garlic

                                                         

Step 1- To get started you will want to soak your beans. Overnight works just fine but I prefer to soak them for longer, this allows for more of the phytic acid to neutralize, they take less time to cook, and I feel the taste is best when soak time is around 18 hours. 

Step 2- Drain and rise your beans.

Step 3- Pour beans into a medium size pot with a fitted lid. Fill pot with enough water to cover the beans by at least two inches.

Step 4- Simmer on low for 30-45 minutes or until beans are tender. (Cook time will vary depending on soak time)

Step 5- Drain beans, but save 1/4 cup of the cook water for adding to the final hummus.

Step 6- Once beans have cooled sufficiently, add all ingredients to a food processor and blend until smooth.

Notes and substitutions: This is a very basic recipe that is easy to spice up. You can add things like sun dried tomatoes, roasted bell peppers, cumin, paprika, feta...the possibilities are endless! Also if you want to lower the amount of oil, add a little more of the cook water and lessen the amount of oil. It's great as a dip for chopped veggies and also tasty in wraps. 

Aromatherapy Bouquets

                                

   Our family just returned from a long overdue get away to the ocean this week. Good friends, beautiful views, nature walks, and plenty of sunshine. How strange is it though, with vacations and lots of relaxing, how worn out you can feel when you arrive home? 

   Tonight I found myself in the garden, barefoot, pair of garden sheers in hand, ready to make a bouquet that smelled of home. I stood there just breathing in the smells that are so comforting to me. Blooming roses, lavender, all kinds of herbs and that musty scent the earth gets after the sprinklers  come on. All these smells are home to me, so different from the salty smell of the ocean. 

   I ended up with a handful of mint, lemon basil, and lavender. An interesting pairing for a bouquet, I know. But, I had done this type of "Aromatherapy Bouquet" once before, on a whim and loved it. There are so many types of roses and fragrant flowers blooming in my garden, though sometimes the heavy, heady, smell can be overwhelming to the senses. Especially when your looking to wind down after time away from home. Aromatherapy oils are all the rage these days, but you don't have to buy these sometimes costly oils to enjoy the wonderful smells nature has to offer. 

Making Aromatherapy Bouquets:

Step 1- Pick some herbs and/or flowers from your garden with scents that calm your senses. Try combining herbaceous, earthy scents with floral, light scents. You'll be surprised how well certain smells may go together. If you don't have any herbs or fragrant flowers in your garden, well, go plant some! There are so many that grow like weeds! Eh um, especially mint. 

Step 2- Trim and arrange in a jar or vase filled 2/3 full with water.

Step 3- Set somewhere you will smell them of course! A nightstand or bathroom counter are both great places.

Step 4- Inhale and relax.

   I encourage you to get creative with this, there are so many possibilities. My favorites are mint/lavender and mint/rose. Herbs you can try include: basil, lemon balm, lavender, fennel (fronds), dill, rosemary, thyme and sage. Use whatever you have. Remember you can mix floral with herbaceous  

smells. 

Happy bouquet making!

Eat Your Weeds!

Backyard Foraging: Part 1

   You know those weeds in your yard that you spend so much time trying to get rid of? The ones you get sore knees from pulling up? Many of those very weeds growing in your yard, through cracks in the side walk and in parks, are not only edible, but really good for you! In fact wild edibles are almost always more nutrient dense the their cultivated counterparts. The idea of eating weeds is not a new one. It has just recently, in the last century or so, become less common. Which is why the concept may seem strange to some in our modern society. But humans have been eating things that spring from the earth of their own accord since the beginning of, well.... humans.

   Why should we be seeking out these weeds and eating them? Aside from the nutrient density, they are free, sustainable, and lets face it, fun to harvest! Also, at the risk of sounding crazy, if society ever collapses, knowing which weeds are edible could prove extremely useful.

   So, get ready we are going to take a little walk down foraging lane (metaphorically speaking). Lets take a look at two wild edibles that are in season and most likely growing somewhere within a blocks radius of where you are right now. All you have to do is know how to identify these edible weeds and you can find a salad pretty much anywhere.

Cautionary note: Do not, under any circumstances, EVER pick and eat a wild plant that you cannot positively identify! 


  Purslane (Portulaca oleracea L.): Purslane is a succulent that grows in most temperate climates around the world. It needs lots of sunshine and moist soil to sprout, but once established, is drought tolerant and can survive in partly shady conditions. In ideal conditions, it branches out along the ground. I've seen plants up to 3 feet wide or so, the leaves up to an inch long. Below is a picture of Purslane now before flowering or going to seed.

   You'll notice the leaves are very rounded and a little glossy, as with most succulents. The stems are a pale reddish color with some green tinges. Later in the season it will have yellow flowers up to 1/4 inch in diameter. After flowering, the seed pods, even smaller than the flowers, look like a birds nests with tiny black seeds inside. The whole plant can be eaten but for picky eaters the most tender parts are the tips, cut or break off about the first two inches, stem and all.

   Purslane is very mild with a slight lemony flavor. The leaves are great in salads for some extra crunch, also it's a very tender green which makes it kid friendly and great in smoothies. My kids will pick and eat the leaves just as they are. Lets not forget it's a nutritional powerhouse as well! It is one of, if not the, highest in Omega 3 fatty acids of any green. Also high in vitamin E and packed with many other phytonutrients. The Mediterraneans are notorious for including this wild green in their diet. Experts on the subject theorize that this little veggie is part of the key to their longevity. 

   Wood Sorrel (Oxalis stricta); You'll find Wood Sorrel starting in the spring. It prefers moist soil and shady areas. Although it will grow in full sun if it has enough water. You can possibly find other types of Sorrel at your grocery store or farmers market. The cultivated types do not usually look similar but taste very much alike in my opinion. At fist sight many people may mistake this plant for clover but with a closer look, will see there are at least a few distinct differences. The color of the leaves ranges from plum to green. While clover has three distinct tear drop shaped leaves, Wood Sorrel has three slightly smaller heart shaped leaves. 

   About now in the season you will find yellow flowers 3/8 inches in diameter with 5 petals. In the daytime the leaves and flowers will be open but as dusk sets in both fold up. The seed pods stand perpendicular to the ground and look like tiny folded up umbrellas. 

   Nutritionally, Wood Sorrel is high in iron, calcium and vitamin C. As far as taste goes it is very sour, almost like biting into a lemon. The oxalate present adds to the tartness but there are lots of other acids that add to it. This is why, for culinary purposes I use it more like an herb that a leafy green. Chop up a bit and add it to any dish that you would add lemon too. I like to sprinkle it in with sauteed spinach or kale or use it as a bed to lay baked salmon on. It's also great in salads to add a tartness. Keep in mind the flavor will become more mild when cooked. 

  So what are you waiting for, go eat your weeds!

Happy foraging

 

Kid Friendly Popsicle Recipes

   I have been making these popsicles since my oldest daughter was about 1, in an attempt to get some leafy greens into my (at the time), very picky toddler. They are now a staple in our house. My kids will even whine for more when they run out. These two recipes are just guidelines really, I have experimented with many different combinations over the years, most of which where a hit.

Note: The leafy greens are optional...my kids eat them up with no hesitation, but this may not be the case with more picky eaters. You can always decrease the amount of greens as well. Even without, these are still a much healthier option than the popsicles found at the store.

Each recipe makes approximately 3 cups or 6 medium size popsicles.

Classic Fruit and Yogurt Pops

-1 cup coarsely chopped strawberries

-1 banana

-1 cup plain, unsweetened, whole milk yogurt or kiefir

-1 Tblsp honey (optional)

Green Pops

-2 medium handfuls of spinach (or other mild leafy green)

-1 and 1/2 cup coarsely chopped strawberries

-1 and 1/2 cup coconut milk

-1 and 1/2 Tblsp honey

Blend well, pour into popsicle molds, freeze, and enjoy!

6 Reasons To Shop Locally This Summer

  Do you ever stop and think about the long journey food makes before it reaches your grocery bag? When we walk into a grocery store, most of the food on the shelves and even in the produce section, is shipped from sometimes thousands of miles away. This is what allows us to have such a variety year round. Like being able to buy pineapple in November! If you told someone that lived a century ago, this would be possible, they would have thought you were crazy. So in a century or so we have gone from eating only food that was "local" to mostly food shipped long distances. This is great for convenience sake. I can honestly say, I enjoy being able to choose from such a variety of fruits and veggies in the middle of winter. However, our family has found that eating locally comes with many benefits and summer is the best time to do this!

Reasons to buy locally;

-It's a great summer activity to go walk around a farmers market, especially if you have kids. When I take my girls, they just love seeing all the different vendors and the sunshine is a welcome change from neon lights beaming down on you.

-Food that's fresh tastes better! I get spoiled in the summer buying produce that's been picked that day, it can have vastly better flavor than produce that has made a long journey. Plus there are often heirloom varieties that you won't see in the grocery store.

-It helps the local economy. When you put your money in the pockets of local farmers it stays in the community.

-It's one of the most eco-friendly things you can do. Think of all the fuel used up by trucks, boats, etc, traveling hundreds or thousands of miles to bring us food. This doesn't happen when your food only travels down the road.

-Food that's fresh and grown locally can be more nutritious. There are beneficial compounds in all fruits and vegetables called Phytochemicals, more commonly known as Phytonutrients, that dissipate starting after they are harvested. So the fresher, the better it is for you!

-It supports local farmers, and these are people you want to support, trust me. I have personally met and talked to a handful of local, small scale farmers. What I have found, is that they are not in it for financial gain. They are passionate about growing healthy, good quality food, in a sustainable way.

   If the idea of shopping locally is all new to you as it once was to me, don't worry! This web site www.localharvest.org  is a great tool to help you find local farmers markets and farms you can visit. There are even some farms that deliver. Happy shopping!

Flower Child Craft

   I have to give the credit for this idea to my four year old, Simone. We where at the park having a play date with friends. It was a perfect day, not too hot with a little breeze. Running up to the play structure came two little girls with flowing whimsical dresses and crowns of cloth flowers on their heads, ribbons trailing in the wind as they ran. At which point Simone gasps audibly.

  "Mommy", she says, "I neeeeed one of those flower crowns!'

   "Well, honey", I say "I don't know where you would even get something like that"

  "Mommy, we can make them!" she exclaims, enthusiasm and persuasion radiating from her voice.

     I thought for a minute. Tried to inspect the flower crowns from a distance and said, "Yes, I think we can Simone."

   So this is how we ended up at the craft store directly after leaving the park. We bought everything we needed to make at least 6 crowns for about 12 dollars. I'm sure you could shop around and get better prices but we where in a hurry! I have to say this is most likely a better craft for older girls, maybe 6 and up. My daughter Simone is very crafty, however. I still ended up doing most of the work, but she did help cut the flowers and pick the order they should go in. She even did some of the wrapping, with help.

This is what you need;

-Scissors

-Floral tape

-Floral wire (we got the cloth covered kind so no sharp edges)

-3 bunches or so of fabric flowers.

-Ribbon (we just used the type for wrapping presents but you could get fancy and use fabric ribbon)

   To get started, lay all your supplies out on a table. Then cut the flowers off the bunches leaving an inch or so of stem for wrapping.

   Next, you'll need to take two lengths of wire and wrap the ends around each other to make one longer piece. Then take this and wrap loosely around the persons head you want it to fit.

 Wrap the wires around each other until you've made a circle.

   Next, it's time to get wrapping! Cut a piece of floral tape from 12 to 18 inches long and start wrapping. If you run out of floral tape, just cut another length.

   Keep wrapping until there is just a small gap between where you started and ended. Now, take 3 lengths of ribbon about 18 inches long and tie a knot at one end. Take the knotted end and wrap on to the wire where you left the gap, in the same way you wrapped the flowers. Viola! You've made a flower crown.

  This is what the finished product looks like.

   These turned out great, and I had so much fun making them, I probably would have done it even if I didn't have kids! I will most likely be using the leftover supplies to make more for little girls birthdays and such. There is a part of me that wants to frolic in the park with one of these on my head, wearing a whimsical dress! Most importantly my kids love them and I'm sure will use them for dress up for years to come.