Make Your Own Calcium Supplement

   

lemon egg

There are lots of legitimate reasons you might need to take calcium supplements—especially if you're a woman of a certain age—but over the counter calcium pills can cause more problems than they solve. Recent studies have linked calcium supplements to heart problems and kidney stones.

But the problem isn't with the calcium itself, its with the way the supplements are processed.  If you aren't getting enough calcium from your diet, you can bypass all that by making your own calcium at home with just two simple ingredients.

Lemon Egg Calcium Supplement

You will need organic eggs and organic lemons.

    Carefully place whole, clean, uncracked eggs in a wide-mouthed jar or container and cover with freshly squeezed, organic lemon juice. 

    Cover the jar loosely and place in the refrigerator for 48 hours. You will see bubbles form around the egg as calcium leeches from the egg and dissolves the eggshell.  You can gently (very gently!) agitate the jar a few times a day to speed the process.

    Once the bubbles have stopped, carefully remove the eggs from the liquid, being careful not to break the membrane. Cover the jar tightly and shake well, then store in the refrigerator.

You can take up to 2oz of the lemon liquid per day straight, in tea or water, or in place of lemon juice in recipes. 

The calcium citrate you will get from the lemon and egg mixture is one of the very best and purest forms of dietary calcium you can get.

Always consult your doctor whenever you add a supplement to your diet

 

Written by Lacy Boggs Renner  

Raw Sun-Dried Tomato Marinara Sauce

               

This uncooked marinara sauce is made from both sun-dried and fresh cherry tomatoes, along with ample basil and olive oil. Served over a bed of zucchini “noodles,” it’s an invigorating way to get your pasta fix while eating a plate full of veggies. If raw vegetable noodles aren’t your thing, feel free to enjoy this bright, aromatic sauce with any ol’ cooked pasta.

Makes about 2 servings

INGREDIENTS

1 ½ cups cherry tomatoes, halved (use heirloom tomatoes for a multi-colored effect)

½ cup packed sun-dried tomatoes (soaked if not already soft)

1/3 cup basil leaves

3 tablespoons extra-virgin olive oil, plus more for serving

1 teaspoon dried oregano

½ teaspoon sea salt, plus more for serving

¼ teaspoon freshly ground black pepper

1 medium zucchini, for serving

1 medium yellow summer squash, for serving

METHOD

Combine cherry tomatoes, sun-dried tomatoes, basil, olive oil, oregano, salt, and pepper in a food processor. Puree until desired level of consistency is reached (may be smooth or chunky). Set aside.

To make zucchini “pasta” strands, you have a few options: You can use a commercial “Spiralizer” to make thin, spaghetti-like strands from the zucchini and squash. You may also use a vegetable peeler to shave vegetables into thin ribbons or strands (see photo below). Also, you may use a mandoline to shave very thin slices of the vegetables.

To assemble: Toss shaved zucchini with a few drizzles of olive oil and a pinch of salt in a medium bowl. Arrange on two serving plates. Top with a large dollop of prepared sauce. Serve immediately.

* Leftover raw sauce is incredible used as pizza sauce! Use it in on either a raw or traditional baked pizza for delicious results with a very bold tomato-basil flare.

Written by Kimberley Stakal  

Community Supported Agriculture for Organic Food

   

   



Organic SquashHaving trouble buying the highest-quality seasonal organic produce? Unable to find a wide variety of natural and organic fruits and vegetables to bring home? Lack the backyard space to grow your own natural and organic foods?

If you live in an area where shopping for organic food poses a challenge, don't throw in the all-natural kitchen towel! Many Americans in similar circumstances have found the perfect solution: community supported agriculture, or "CSA." First popular in Japan and Switzerland in the 1960s, the CSA movement has -- pardon the pun -- taken root with a vengeance in the United States, where it is sometimes referred to as "subscription farming."

How, exactly, does a CSA work?

By definition, CSAs are composed of "a community of individuals who pledge support to a farm operation so that the farmland becomes, either legally or spiritually, the community's farm, with the growers and consumers providing mutual support and sharing the risks and benefits of food production," according to the U.S. Department of Agriculture.

Community members -- usually referred to as farm "shareholders" -- pledge to share the expected costs of a farm's operation, including the farmer's salary. Members can stipulate that all produce must be grown under the strict tenets of organic farming and organic gardening practices. Each individual's investment yields a share of farm crops -- not to mention a close connection to freshly picked organic produce that hasn't been sitting on grocery shelves for days or even weeks.

Perhaps CSA expert Elizabeth Henderson, author of "Sharing the Harvest: A Guide to Community-Supported Agriculture," puts it best: "Starting a community supported agriculture project is a little like having a baby -- you unleash biological and social forces that may take you in directions you never expected." As a shareholder, you demonstrate respect for the earth by taking responsibility for organic farming practices, energy-efficient production and distribution, paying local farmers a decent wage, controlling the land in your area and elevating environmental consciousness.

"Most CSAs offer a diversity of vegetables, fruits and herbs in season," the USDA notes. "Some provide a full array of farm produce, including shares in eggs, meat, milk, baked goods and even firewood. Some farms offer a single commodity or team up with others so that members receive goods on a more nearly year-round basis. Some are dedicated to serving particular community needs, such as helping to enfranchise homeless persons. Each CSA is structured to meet the needs of the participants, so many variations exist, including the level of financial commitment and active participation by the shareholders; financing, land ownership and legal form of the farm operation; and details of payment plans and food distribution systems."

Luckily, the Internet has made it easy to track down a CSA in your area. Several excellent online directories provide CSA listings:

    Santa Cruz, California-based Local Harvest, a supporter of "buying local" and organic farming since 1988, has a wonderful, comprehensive online search engine. You may also search for farmers' markets, organic restaurants and food co-ops.
    The Sustainable Agriculture Research and Education (SARE) Program at Utah State University in Logan has a fully searchable CSA locator, organized by state. Links to individual farms are only a mouse click away.
    The Biodynamic Farming and Gardening Association, headquartered in Junction City, Oregon, also has a great guide. It specifies whether farms are conventional, organic or biodynamic (a more "cosmic" approach to farming; click here for a thorough description).

These websites also allow you to add your local CSA to their resource guide so you can publicize your community's efforts -- a move that will attract more shareholders.

For additional information on setting up or joining a CSA, visit the SARE online store, where you may purchase a wide range of books and reference guides for developing a sustainable agricultural solution in your hometown

Written by Laura Klein 

Eggplant [Solanum melongena]

Eggplant

Eggplant is not only a wonderfully international food, it's also versatile. Add it to soups and pasta dishes or use it as the basis for hearty meatless casseroles and other entrees. Vegetarians value its rich, deep flavor as an excellent substitute for meat.

Eggplant originated in India, where it is used in many dishes, such as bengan bartha. The vegetable is also the basis for Greek moussaka, French ratatouille, and Italian caponata. The elegantly shaped, often gorgeously colored, glossy fruits vary from large oval teardrop-shape to small round grape size. And the mature color can range from white to purple, pink, striped, green, or orange. The plant needs heat and humidity to grow well. Fruit fails to set at temperatures below 65 degrees Fahrenheit.

Light:

    Sun

Plant Type:

    Vegetable

Plant Height:

    1-3 feet tall

Plant Width:

    1-2 feet wide

Special Features:

    Flowers

Top Varieties

'Dusky Hybrid' eggplant

is an early-maturing variety (63 days) with dark purple fruits that are 6-7 inches long.

'Ichiban' eggplant

is an Asian-type variety that produces dark purple elongated fruits 60-70 days from transplanting.

'Ping Tung Long' eggplant

is a Taiwanese variety that bears cylindrical violet-purple fruits up to 12 inches long. 62 days

'Purple Rain Hybrid' eggplant

features wine-purple skin streaked with white. The 6- to 7-inch-long fruits mature in 66 days.

'Tango Hybrid' eggplant

bears 7-inch-long white fruits in just 60 days.

'Twinkle Hybrid' eggplant

produces 3-4 inch oval fruits striped purple and white. It grows well in container gardens. 60 days

Garden Plans Asian-Inspired Vegetable Garden Plan

Heritage Vegetable Garden

Planting Plans Inspired by the White House Kitchen Garden

Harvest Tips Ripe eggplants are shiny and firm to the touch. Dull skin and brown seeds mean that the fruit is overripe. Use a sharp knife to cut ripe fruits from the plant leaving the cap and short piece of stem attached to the fruit. Plants of some varieties produce sharp spines. Wear gloves to protect your hands when harvesting those types.

GROW IT YOURSELF

Is There Such a Thing as Healthy Fast Food?

  

Elevation Burger and fries

Elevation Burger, a new fast food chain opening locations across the country, claims to be the nation's first organic hamburger chain, serving "elevated" fast food. This is fast food for people who care about where their food comes from.

The chain, which opened its first outlet in 2005, serves 100% organic, grass-fed, free-range beef ground on the premises. They also offer two kinds of veggie burgers, lettuce-wrapped burgers, non-processed 6-month aged cheddar cheese, and cookies made with organic butter and eggs.

They have also patented their "fresh fries" which are made from low-sugar potatoes and are cooked in olive oil, a heart-healthy fat with omega-3s—as opposed to traditional fries that are laden with unhealthy trans fats.

The chain was started by a husband and wife team in Northern Virginia in 2005, when owner Hans Hess couldn't find the burger of his dreams on the East Coast after leaving California.

The company's website says that its ingredients are fresh, sustainable, and "local when practical." They pride themselves on an "appropriately sized" bun that doesn't "compeat with the meat," meat that actually has flavor (as opposed to the frozen hockey pucks served at most fast food chains) and a mission to put people before profits.

Of course, this is still a burger joint, and no amount of grass-fed goodness is going to make up for the calories inherent in stacks of beef and cheese. The standard Elevation Burger is double meat, double cheese, though you can order the "Half the Guilt" burger and get only a single patty. And rumor has it there is an off-menu option for those in the know—much like the cult menu for In 'N Out Burger—called the Vertigo, which starts with three patties and goes up to as many as 10, plus cheese, of course.

But for those times you want to indulge (and don't feel like making your own) Elevation Burger may be a foodie's new best friend.

Written by Lacy Boggs Renner

Corn [Zea mays]

Corn

Few things say summer like sweet corn, picked just minutes before eating. Sweet corn starts converting its sugars to starch the second you pick it, so it's hard to find sweet corn more tasty than that from your backyard.

Sweet corn takes space. It's essential to plant a number of rows (more is better) because the ears are wind pollinated and they need the critical mass for best production. For this reason, it's most efficient to plant corn in a block of short rows or hills rather than in a few long rows. Most stalks produce just one or two ears of corn, so plant plenty!

And do what the professionals do: Plant early-, mid-, and late-season varieties to ensure the longest season of harvest, several weeks in late summer. Choose from standard sugary (su), sugar-enhanced (se), and supersweet (sh2) varieties with yellow, white, or bicolor kernels.

Light:

    Sun

Plant Type:

    Vegetable

Plant Height:

    4-8 feet tall

Plant Width:

    1-3 feet wide

Top Varieties

'Bonus Hybrid' corn

is a baby type that produces three to six small ears on each stalk 35 days after planting. Use baby corn in Asian dishes.

'Honey 'n Pearl Hybrid' corn

is a bicolor supersweet variety that produces ears with tight husks that resist corn earworm damage. It matures in 76 days.

'Illini Xtra Sweet' corn

is a yellow supersweet variety that was one of the first varieties developed in this category, and it remains highly popular. It matures in 85 days and freezes well.

'Peaches 'n Cream Hybrid' corn

is a bicolor, sugar-enhanced variety that produces creamy, small, tender kernels in just 70 days.

'Silver Queen' corn

is a white standard sugary variety considered by many to be one of the best-tasting corns ever. It matures in 92 days.

Harvest Tips :When the silks of the ear begin to turn brown at their tips, peel back some of the husk to check for maturity. Kernels at the ideal stage for harvest will be milky. Immature kernels are watery; over mature ones are tough and doughy. With a sharp downward twist, break the shank or stem below the ear without breaking the parent stalk. Cook and eat the ears immediately or prepare them for freezing or canning as soon as possible to retain maximum sweetness.

GROW IT YOURSELF

Cauliflower [Brassica oleracea Botrytis group]

Cauliflower

Cauliflower is trickier to grow in some climates than its cousin, broccoli, but the effort is well worth it. And the reward of harvesting a large, attractive head from your garden will give a great sense of satisfaction.

Plants grow best in cool (below 70 degrees F) weather. In most locations it's best to plant it 90 days before the first fall frost so heads will mature during cool weather. Traditional white-headed cauliflowers required gardeners to tie leaves over the developing head to ensure mild flavor and development of snow-white curds. Some newer varieties have outer leaves that naturally cover the head, eliminating the need for blanching. Varieties that develop colored heads of orange, purple, or chartreuse also need no blanching.

Light:

    Sun,Part Sun

Plant Type:

    Vegetable

Plant Height:

    8-30 inches tall

Plant Width:

    8-30 inches wide

Top Varieties

'Graffiti Hybrid' cauliflower

features bright purple heads that hold their color well even when cooked, especially if you add a little vinegar to cooking water to make it acidic. 85 days

'Snow Crown Hybrid' cauliflower

is a standard white variety that's early maturing, widely adapted, and easy to grow. 55 days

'Veronica Hybrid' cauliflower

is a romanesco-type that produces unique spiky lime-green heads with a mild, nutty flavor. 85 days

Garden Plans Planting Plans Inspired by the White House Kitchen Garden

Harvest Tips For types that need blanching, cover the developing head when it is 2 inches in diameter. Harvest the head about 10 days later when it reaches 6-8 inches in diameter. Harvest heads of self-blanching and colored types when they reach full size and before curds begin to separate.

GROW IT YOURSELF

11 Sweet, Spicy and Soothing Uses for Summer Basil

 

Basil

On the recognizable herb scale, basil sits near—if not all the way at—the very top.  Whether you've made your own authentic pasta sauce from scratch or relied strictly on jarred versions, basil's flavor and aroma is an easily recognizable combination of sweetness and spice. And while atop a pile of linguini noodles is always a wonderful place for basil, consider these other uses for this culinary wonder in its peak season.

There are many varieties of basil from the Indian (tulsi) or holy basil, which has powerful medicinal properties, to camphor basil, which makes great sachets to protect your wool clothes. Tearing basil leaves gives you the best flavor rather than chopped, and fresh is the only way to eat basil. While some herbs do well dried, basil is most certainly at its glory when as fresh as possible.

Try these 11 uses for your fresh basil:

1. Salad: Liven any ordinary salad with a bit of basil chiffonade. It's exceptional with fresh homegrown tomatoes, a dusting of salt and pepper and a drizzle of the finest extra virgin olive oil.

2. Thai curry: Thai recipes often call for basil and you can certainly use Italian basil in any recipe. It adds a flavorful body and sweet aroma to a coconut curry or curry soup.

3. Stir-fry: Most likely your vegetable garden bounty is already prime pickin' for a quick stir-fry dinner, and your basil is no exception! Pick fresh leaves and add them in to your favorite stir-fry recipe. They'll add a softness to a spicy or salty dish.

4. Pesto: Of course pesto is one of the more common basil dishes. But try an unconventional recipe, perhaps with hemp seeds instead of pine nuts and sun-dried tomatoes instead of cheese. Really!

5. 'Cheese' Sauce: Liven up your vegan mac 'n' cheese recipes (and non-vegans welcome, too!) with a handful of chopped fresh basil leaves added just before serving. It will bring out the creamy sweetness of your sauce and add just enough spice to make you want seconds…or thirds.

6. Sandwich: Layer fresh basil onto virtually any sandwich concoction (maybe not the PB&J) for a pleasant surprise.

7. Pizza: Fresh basil transforms a pizza from ordinary into scrumptious. Layer atop the sauce and then pile on the rest of your toppings.

8. Cocktails: There are lots of cocktail recipe uses for basil. You can easily trade in your muddled mint leaves instead for fresh basil for a surprising twist. It works wonderfully in a lemonade, too! You can steep a few fresh leaves in a bottle of wine for a few hours before serving for a rich flavor.

9. Ice cream: Toss a few chopped basil leaves into your homemade vanilla or berry (non-dairy!) ice cream recipes and don't be surprised if you eat the whole batch in one sitting!

10. Bath: Fresh basil leaves in your bath is not only incredibly fragrant, but soothing as well.

11. Tea: Soak a few leaves in a cup of hot water to relieve indigestion. Serve plain or with a touch of honey.

Written by Jill Ettinger

6 Ways to Eat Yourself to Beautiful Skin

            

veggie face

Beautiful skin starts from the inside out, and eating these six foods could help your body's largest organ avoid sun damage, stay moisturized, fight wrinkles, and even prevent cancer.

Carrots

Often thought of as being good for the eyes, carrots are great for your skin, too. The same vitamin A that has made them historically eye-friendly also helps your skin fight blemishes, so reach for the carrot sticks when you've got a breakout coming on.

Safflower Oil

Safflower oil contains high levels of omega-6 fatty acids, which are nature's moisturizers. They help keep cell walls supple, which allows more moisture to enter the cells. Some research has shown that safflower oil may even help people who suffer from extreme skin conditions like eczema.

Spinach

A nutritional powerhouse, spinach contains high levels of folate, which are thought to help fight skin cancer. In a study published in the International Journal of Cancer, people who ate the most leafy greens had 50 percent fewer skin cancer tumors over an 11-year period.

Flaxseeds

Flax seeds are filled with omega-3 fatty acids, which are known to help erase dark spots and smooth out wrinkles. A British study showed that half a teaspoon of omega-3s daily was enough for participants to notice improvement in their skin.

Almonds

All hail the mighty almond and its powerful antioxidant, vitamin E. As few as 20 almonds a day could boost your skin's ability to ward of damage from UV rays. And, because vitamin E is an antioxidant, you'll also be fighting free-radical damage.

Papaya

High in vitamin C, papayas are born wrinkle fighters. Studies have shown that people who consume the most vitamin C have visibly fewer wrinkles. Carrots and sweet potatoes are also great ways to get your C in.

Written by Lacy Boggs Renner  

 

Superfood Berry has More Antioxidants than Any Other Food On Earth

Navitas Naturals

Reversing the damage done to our health by the Standard American Diet requires a tactical strategy: avoid the temptations of processed fast junk foods and opt instead for organic and fresh fruits and vegetables, whole grains, lots of water, and of course, plenty of exercise. But it certainly won't hurt—and may even help significantly—to add in superfoods, those nutrient dense powerhouses of goodness like the mighty maqui berry.

A relative latecomer to the burgeoning superfood category, the maqui berry makes up for lost time with its super nutrition. This member of the evergreen shrub family (Aristotelia chilensis) can be found growing throughout southern Chile where it has been a staple fodo among the Mapuche Indians for millennia.

These dark purple berries are reported to contain more antioxidants than any other food on earth! The ORAC scale, which measures the antioxidant potency of a food puts the maqui berry at a value of over 27,000—more than four times the antioxidant strength of the blueberry and nearly double that of the açai berry!

The maqui berry is rich in anti-aging and immune-boosting flavanoids (anthocyanins and polyphenols) along with anti-inflammatory compounds. It fights free radical cellular damage, which can support healthy cardiovascular function, regulate blood sugar levels, reduce inflammation and may actually help you to lose weight. It's also an excellent source of vitamin C, calcium, potassium and iron.

Not only are bad-for-us foods everywhere, but some of them taste pretty darn good, too—while some of those healthy foods aren't the easiest to get down. (Wheatgrass; you know it’s true.)  But, the maqui berry tastes delicious. While fresh berries are not an option stateside, the dried berry is a worthy investment. Whole dried berries or even maqui powder (Navitas Naturals has an excellent powder) can be mixed into smoothies or fresh juices, or added to yogurts, granolas, trail mixes or dessert recipes.

 

Written by Jill Ettinger  

Carrot [ Daucus carota sativus]

Carrot

Who knew you could have so much fun with carrots? You can always grow the traditional, large, orange-root types, but also have fun with the many different carrot now available for gardeners to grow from seed.

Classic orange-root carrots have been joined by new varieties in a rainbow of colors, ranging from red to white, yellow, and purple. They also come in a variety of shapes, including small, almost round, very large, and more cylindrical.

Carrots are loaded with vitamin A and beta-carotene, both known as antioxidants and cancer fighters. Use carrots raw in salads, or explore their uses in Indian salads. The juice from carrots is the health-buff's staple. And they are, of course, fabulous in soups and stews or as a side dish. Cooking carrots makes the calcium in them more available, another nutritional bonus.

Light:

    Sun,Part Sun

Plant Type:

    Vegetable

Plant Height:

    6-15 inches tall

Plant Width:

    6-15 inches wide

Top Varieties

'Danvers 126' carrot

is a heat-resistant variety with tapered, thin roots 7 to 8 inches long. 75 days

'Imperator 58' carrot

bears sweet, tender roots that grow best in loose soils where they can grow to 9 inches long. 70 days

'Kuroda' carrot

produces large yields. It is good for juicing and storage. 73 days

'Purple Haze' carrot

offers purple skins and can grow to 12 inches long in sandy soils. It has an orange core, and its color fades with cooking. 70 days

'Red Cored Chantenay' carrot

is an heirloom variety with deep orange color from skin to core. It has wide shoulders that taper to a point. 65 days

'Thumbelina' carrot

is good for growing in heavy soils. Its 2-inch long roots are good for baking. 60 days

 Begin pulling carrots as soon as they develop full color. This thinning process allows the remaining carrots to grow larger without becoming misshapen. For winter storage, wait to harvest until after the tops have been exposed to several frosts. The cold will increase their sweetness. You can also overwinter carrots in the ground by mulching them heavily with straw. Dig them throughout winter or in early spring before new growth starts.

GROW IT YOURSELF IN YOUR HOME

Cabbage [Brassica oleracea Capitata group]

Cabbage

Grow cabbage in your garden, and you're sure to gain a new appreciation of this ethnic favorite. Cabbage, after all, is a classic vegetable that's been a staple in Western diets for hundreds of years.

If you've ever endured eating overcooked boiled cabbage, you'll enjoy finding better ways to use the tender, homegrown version, especially if you experiment with the many interesting varieties available. There are early, midseason, and late varieties; round, conical, or flat-head types; smooth leaves or savoyed (crinkled) foliage; and colors ranging from yellow green to blue green, deep green, or purplish red. Each has a distinct flavor, with the red types being among the most sweet.

Use homegrown cabbage fresh. Shred and add by the handful to mixed salads. When it's young and tender, it has a more mild flavor. Use it in classic or innovative slaws, too, and you'll find them a treat. Try stuffing large leaves. And, of course, you can always cook them, pickle them, or even make sauerkraut.

Light:

    Sun,Part Sun

Plant Type:

    Vegetable

Plant Height:

    6-18 inches tall

Plant Width:

    10-30 inches wide

Top Varieties

'Dynamo Hybrid' cabbage

forms small, 2-pound, blue-green heads, which are ideal for single serving use. 55 days

'Early Jersey Wakefield' cabbage

features distinctive conical heads that set it apart from other cabbage varieties. It is an heirloom type good for salads and slaws. 64 days

'Golden Acre' cabbage

is an early round-head cabbage with medium green color. It's an old-time, open-pollinated (nonhybrid) variety that stands well without splitting. 58 days

'Gonzalez Hybrid' cabbage

produces 2-3 pound aqua-green heads. The relatively small head size is good for singles or small families. 55 days

'Ruby Ball Head' cabbage

has a mild, sweet flavor and is a medium-large red variety that holds well in the garden. 78 days

'Savoy Ace Hybrid' cabbage

has crinkly deep green outer leaves. The head is firm and also deep green. 78 days

'Stonehead Hybrid' cabbage

lives up to its name, forming a solid, dense head in just 50 days from transplanting. It also has excellent disease resistance.

'Savoy King Hybrid' cabbage

is slightly larger than most other crinkle-leaf types. It produces a 5-pound head with a creamy interior color. 90 days

'Super Red 80 Hybrid' cabbage

offers deep purplish-red heads that have a peppery flavor and are good for storing. 80 days

Garden Plans Colorful Vegetable Garden Plan

Harvest Tips : Once a head is full size and firm when you squeeze it, cut it off near ground level with a sharp knife. If left too long in the garden, the head may split. After the main head is harvested allow the stub to regrow. Often it will form several smaller heads that you can harvest later in the season.

GROW IT IN YOUR HOME YOURSELF


 

  
   
   

8 Healthy Reasons to Grow (or Buy) Bok Choy!

Bok choy

Bok choy isn’t just another one of those leafy greens that gives a summer stir-fry a flavorful kick. The Chinese green also has a diverse nutrition profile. All the more reason to grow it yourself, or buy the spicy veggie on your next trip to the farmers market!

Bok choy (also known as pak choi, bok choi) feels similar to lettuce (it’s quite tender and watery), but is part of the cabbage family (brassica). The cruciferous green tastes light and peppery. When cooked, the vegetable’s white-ish stalks remain crisp and its broad leaves wilt. The green is a great addition to chilled, summery noodle salads, or with baked tofu.

As mentioned previously, bok choy is a cruciferous vegetable. Cruciferous vegetables, such as cabbage and kale, may help decrease the risk of cancer. Bok choy also contains beta carotene, folate and vitamin B6. Also: 1 cup of cooked bok choy has the same amount of calcium as 8-ounces of milk, and 1 cup of shredded, raw bok choy contains half the daily requirements for vitamins A, C and K!

If you want to grow bok choy:

    Bok choy should be thinned to 14 inches apart. Baby bok choy can have as little as 6 inches between plants. Baby bok choy also can be grown in containers.

    Bring in the Chinese green as you need it -- protect or pull plants before a hard freeze.

    The green is cold tolerant, but not hardy.

    Bok choy is a spring/fall green that does well in full sun (or partial shade in the summer). Spring crops are more difficult to grown than direct-seeded fall crops.

    The plant needs well-drained soil.

Written by Abbie Stutzer  

GROW IT YOURSELF

8 Fish-Free Vegan Omega Fatty Acid Rich Foods

Pumpkin seeds

The 1980s  and '90s will be remembered if for no other absurdity than our ironic shunting of fatty foods while we gained more weight that at any other time in human history. We can thank processed and refined sugars for the latter--still the lament of our nation's lingering obesity epidemic. But as for the fat? Well, it's most certainly back in fashion. Essential omega fatty acids are now the dietary darlin' du jour—you might call them the modern day Snackwells. But fish, which is often touted as the go-to source for omega fats can be loaded with toxins. Good thing there are plenty of delicious vegan omega fatty acid rich foods to choose from. Here are eight:

1. Hemp

No other food contains the ideal ratio of omega 6 to omega 3 fatty acids like the mighty hemp seed. It's a great protein source, and full of fiber, too.

2. Flax

The flax (or linseed) contains a higher ratio of omega 3 to omega 6. This is an extremely popular choice because our Western diet is so rich in unhealthy fats and inflammation-causing foods. Omega 3 fatty acids help to reduce inflammation.

3. Chia

By weight, the chia seed is about 32 percent omega fatty acids (very high and rare for a seed). Sixty-one percent omega-3 and 20 percent omega-6 makes it a good choice for people who need more omega-3s.

4. Walnuts

Grown throughout the U.S., walnuts are an excellent source of omega-3 fatty acids and a number of other unique plant properties that make them an excellent addition to your diet.

5. Coconut oil

This tropical oil does not contain any omega-3 fatty acids, but it is an excellent source of medium chain fatty acids and omega-6. Its fat content will give you a burst of energy and phytonutrients in coconut oil are highly antiviral and antifungal.

6. Olive Oil

A good go-to source for both omega-3 and 6 is olive oil. It's about ten to one omega 6:3, so make sure you balance it out with omega 3 rich foods like nuts, chia or flax.

7. Pumpkin

Another surprise from the seed world is the pumpkin seed. It contains a notable amount of omega 3s and a good bit of omega 6 and omega 9.

8. Avocado

The creamy, green, fruity avocados contain omega 3, 6 and 9. A one-cup serving provides around 250 milligrams of omega 3 and more than 3000 milligrams of omega 6!

Written by Jill Ettinger  

 

READ MORE 

Hot Summer? Stay Cool with these 10 Cucumber Recipes

   
   
       

Cucumber

Cucumbers have a reputation for being cool and calming. Popping up in spas and pitchers of water, these creeping gourds are popular around the world for their versatility and deliciousness. Packed with cooling water and anti-inflammatory elements, cucumbers can be a quick trick for chilling out during warm summer days.

Hot under the collar? Cool off with a cucumber using the following tips.

1. Face Mask: This traditional treatment remains popular for a reason – it increases moisture while reducing puffiness and oiliness. Lay slices of cucumber all over your face, or blend a peeled cucumber and soak the mush on your face for 10 minutes.

2. Water Enhancer: Trick yourself into thinking you’re at the spa and leave yourself a pitcher of ice water with cucumber slices in the fridge. Let sit for a few hours for the flavors to infuse. This will encourage you to drink more water all day, and the feint cucumber aroma and taste will remind you of relaxing spa days of yore.

3. Eye De-Puffer:  Cool off while you remove dark circles and puffiness. Apply two chilled slices of cucumber to your closed eyelids, and let them do their magic for 20 minutes. You’ll be calm and collected when they come off.

4. Cucumber Cilantro Cocktail: In the bottom of a glass, muddle two springs of cilantro with 2 teaspoons of granulated sugar. Fill the glass with ice cubes and add 2 ounces of light rum, 1 teaspoon of fresh lime juice and a splash of club soda. Garnish with a cilantro spring and cucumber wheel.

5. Cucumber Smoothie: Blend together one sliced cucumber (seeds removed) with 3 cups ice cubes, 3 springs of fresh mint and 3 cups of your favorite melon, such as honeydew or cantaloupe. Garnish with a wheel of cucumber and enjoy immediately!

6. Cucumber Sandwiches: These delicate tea party favorites are a healthy snack when done right. Choose whole grain bread and spread with fresh ricotta cheese and slices of cucumber. Cut into triangles and serve with a spot of iced tea for a refreshing twist on a classic.

7. Tzatziki Sauce: This Greek condiment tempers hot foods with the cooling feel of yogurt. Start with one 8-ounce container of plain yogurt, and add 1 diced cucumber (peeled and seeded) along with 1 tablespoon olive oil, 1 tablespoon fresh lemon juice, 1 tablespoon chopped fresh dill weed and 2 cloves of minced garlic. Refrigerate for at least an hour to let the flavors meld. Excellent on pita sandwiches, falafels or by itself as a dip for fresh vegetables.

8.  Cucumber Popsicles:  Make two cups of syrup by boiling 2 cups each sugar and water. Cool completely, and then blend with 1 pound cucumber and 4 pounds seedless watermelon, both peeled and cut into chunks. Add the juice of two limes and ½ teaspoon of salt, then pour the mixture into popsicle molds and freeze for several hours until hard.

9. Cucumber Massage: Roll a chilled cucumber under the soles of your bare feet for a refreshing muscle massager. Better yet, have a friend massage your back with this cylindrical tool by rolling it up and down until you chill out.

10. Cold Cucumber Soup:  Puree the following in a blender: 3 seedless cucumbers (peeled and chopped), ¾ cup sliced green onions, 1 tablespoon lime juice, 1 teaspoon salt, ½ teaspoon white pepper, and 1 ½ cups cold vegetable or chicken broth. Stir in ½ cup of sour cream and chill for one hour; garnish with chopped cucumber and green onion.

   

Written by Shilo Urban   

 

MORE INFO HERE 

Bean [ Phaseolus vulgaris]

Snap beans, also called green beans, are one of those must-have vegetables in the garden. They're easy to grow, are bothered by few pests, and if you choose a pole type, they take up hardly any square footage in the landscape. Or get creative and grow pole beans on fences or any other upright support

Beans come many colors, shapes, and sizes. Pods may be green, yellow, purple, or speckled. The plants range in size from 2 feet tall for bush types to pole types that may climb to 12 feet. A bean harvested when young, before the seeds fully develop, is called a snap bean. Once the seeds have reached full size, but pods have not turned brown, it's called a shelling bean. After the pod dries and seeds mature, it's called a dried bean.

Light:

    Sun

Plant Type:

    Vegetable

Plant Height:

    24-30 inches tall (bush types); 8-12 feet tall (pole types)

Plant Width:

    18-30 inches wide

Top Varieties

'Blue Lake 274' bean

is a bush type that produces 6-inch-long green pods on bushy plants.

'Derby' bean

produces tender, 7-inch-long pods that are easy to harvest. Plants resist disease well.

'Jade' bean

offers slender, deep green pods that remain tender and productive in the heat of summer.

'Roc d'Or' snap bean

is a yellow-pod type that's also called wax bean. 'Roc d'Or' bears 6-inch-long yellow pods 52 days after planting.

'Royal Burgundy' bean

bears nutritious purple pods that turn green when cooked.

'Romano' pole bean

forms a vigorous vine, which features pods that remain stringless even when large.

'Scarlet Runner' bean

is named for its attractive orangy-red flowers produced on vining plants. It is a different species (Phaseolus coccineus) than snap beans. It is most often grown for its ornamental value, but it also produces tasty shelling beans.

Harvest Tips

 Harvest most snap beans when pods are 6-8 inches long, before pods and seeds reach full size, 45-55 days after planting. Specialty bush beans called filet beans should be harvested when pods are only 1/4-inch in diameter. Harvest shelling beans once seeds have reached full size, about 80 days after planting. Dried beans take approximately 100-120 days to reach maturity. Because dried pods may split open and drop beans to the ground, place a large pan or bucket under the plants when harvesting dried beans.

you can grow them in your house with this guide