WOW! They're not perfect...they're inspiring.

And they have a great blog. Here's the gist:

"A family of 5, 1 mission to eat only fresh food or processed food with 5 ingredients or less for 30 days - how we survived without McNuggets, Cheerios and even Organic Cookies. And how we'll stay fresh for the future."

High Fructose Corn Syrup: Mercury Alert

I was surprised to read about mercury content in High Fructose Corn Syrup (HCFS), which is found in SO MANY foods on our grocery stores shelves and thus in our pantries.

Do we advocate for safer processing of this ingredient or just try to avoid it? Maybe both. This article suggests writing to lawmakers and President Obama, who as a senator proposed legislation to outlaw the use of mercury in HCFS processing.

About avoiding: here are some tips:
1. steer your diet more towards whole foods,
2. use unrefined sugars (maple syrup, fruit juices, raw cane or turbinado sugar, or agave nectar) in your kitchen
3. wean your palate off of extreme sweetness,

See the next post for ideas on how to do this as a family!

Pick of the Week!

Spring is Here, Spring is Here!

Time to shake off that blanket of winter languor, folks, pull on the gardening best, and greet your old friend Mother Nature. And what better way to do this than to highlight as the "pick of the week" a vegetable whose zippy taste is known for waking the senses? So this weeks pick is the deliciously zesty Radish!

For all of you interested in starting your own garden, or perhaps adding to one, the radish should be of particular interest. The radishes we're highlighting here, the spring and summer radishes, are notorious for their low maintenance and rapid development (between 20-40 days, for most). They're a simple and easily accessible addition to any diet. Germinating within the first 3-7 days means they're also a popular option for children's gardens. These radishes are generally red, pink, white, or combination of those. Examples would be French breakfast, Easter egg, and cherry bells, to name a few.

Aside from the flavor adage, radish also has some definite health benefits. Like the previous picks of the week, radishes too are believed to be cancer-fighting aids. They're also high in fiber, potassium, vitamin c, and folate. One cup contains about 15-20 calories of mostly carbohydrates, which means they're fairly filling, healthy snacks, if you don't mind the spiciness.

Because radishes are so accessible and garden friendly, there are countless sites with simple instructions on cultivating these vegetables roots, leaves, and all. They cover everything from peak planting conditions to favorite recipes. Too much to cover here i'm afraid, but with some simple searching you'll be able to add these wonderful little vegetables to your garden rotation in no time.

Happy planting!

"Eat Food. NotToo Much. Mostly Plants."

"Eat food. Not too much. Mostly plants. " This is Michael Pollan's very simple manifesto for feeding ourselves and our families. In his fairly recent interview with Mother Earth News, he also advises us to remember the following when grocery shopping:

1. If it says it’s vitamin-enhanced, chances are it’s so incredibly processed that all semblance of the original nutrients were removed.

2. If your grandmother wouldn’t know what it is (Go-Gurt, anyone?) it’s not really food.

3. If it has more than five ingredients on the side panel, skip it.

He also provides a fair amount of motivation for those of us who may be dragging our feet a bit when it comes to getting out there and planting a garden (yes, this means me). Even more motivating than Michael Pollan, are our Food is Elementary students who love telling stories about working in the gardens of their pasts and futures... they are putting me to shame!

Read the article by clicking on the title...

On that note...here's now to plant a simple garden!

Growing our own food to save money and improving our health along the way.

Dollars from dirt: Economy spurs home garden boom
In the green: Gardening industry sees boom as families grow own veggies to save on groceries

* Gillian Flaccus, Associated Press Writer
* Sunday March 15, 2009, 9:28 pm EDT

LONG BEACH, Calif. (AP) -- With the recession in full swing, many Americans are returning to their roots -- literally -- cultivating vegetables in their backyards to squeeze every penny out of their food budget.

Industry surveys show double-digit growth in the number of home gardeners this year and mail-order companies report such a tremendous demand that some have run out of seeds for basic vegetables such as onions, tomatoes and peppers.

"People's home grocery budget got absolutely shredded and now we've seen just this dramatic increase in the demand for our vegetable seeds. We're selling out," said George Ball, CEO of Burpee Seeds, the largest mail-order seed company in the U.S. "I've never seen anything like it."

Gardening advocates, who have long struggled to get America grubby, have dubbed the newly planted tracts "recession gardens" and hope to shape the interest into a movement similar to the victory gardens of World War II.

Those gardens, modeled after a White House patch planted by Eleanor Roosevelt in 1943, were intended to inspire self-sufficiency, and at their peak supplied 40 percent of the nation's fresh produce, said Roger Doiron, founding director of Kitchen Gardeners International.

Doiron and several colleagues are petitioning President Obama to plant a similar garden at the White House as part of his call for a responsible, eco-friendly economic turnaround. Proponents have collected 75,000 signatures on an online petition.

"It's really part of our history and it's part of the White House's history," Doiron said. "When I found out why it had been done over the course of history and I looked at where we are now, it makes sense again."

But for many Americans, the appeal of backyard gardening isn't in its history -- it's in the savings.

The National Gardening Association estimates that a well-maintained vegetable garden yields a $500 average return per year. A study by Burpee Seeds claims that $50 spent on gardening supplies can multiply into $1,250 worth of produce annually.

Doiron spent nine months weighing and recording each vegetable he pulled from his 1,600-square-foot garden outside Portland, Maine. After counting the final winter leaves of Belgian endive, he found he had saved about $2,150 by growing produce for his family of five instead of buying it.

Adriana Martinez, an accountant who reduced her grocery bill to $40 a week by gardening, said there's peace of mind in knowing where her food comes from. And she said the effort has fostered a sense of community through a neighborhood veggie co-op.

"We're helping to feed each other and what better time than now?" Martinez said.

A new report by the National Gardening Association predicts a 19 percent increase in home gardening in 2009, based on spring seed sales data and a telephone survey. One-fifth of respondents said they planned to start a food garden this year and more than half said they already were gardening to save on groceries.

Community gardens nationwide are also seeing a surge of interest. The waiting list at the 312-plot Long Beach Community Garden has nearly quadrupled -- and no one is leaving, said Lonnie Brundage, who runs the garden's membership list.

"They're growing for themselves, but you figure if they can use our community garden year-round they can save $2,000 or $3,000 or $4,000 a year," she said. "It doesn't take a lot for it to add up."

Seed companies say this renaissance has rescued their vegetable business after years of drooping sales. Orders for vegetable seeds have skyrocketed, while orders for ornamental flowers are flat or down, said Richard Chamberlin, president of Harris Seeds in Rochester, N.Y.

Business there has increased 40 percent in the last year, with the most growth among vegetables such as peppers, tomatoes and kitchen herbs that can thrive in small urban plots or patio containers, he said. Harris Seeds recently had to reorder pepper and tomato seeds.

"I think if things were fine, you wouldn't see people doing this. They're just too busy," Chamberlin said. "Gardening for most Americans was a dirty word because it meant work and nobody wanted more work -- but that's changed."

Harris Seed's Web site now gets 40,000 hits a day.

Among larger companies, Burpee saw a 20 percent spike in sales in the last year and started marketing a kit for first-time gardeners called "The Money Garden." It has sold 15,000 in about two months, said Ball.

A Web-based retailer called MasterGardening.com is selling similar packages, and Park Seed of Greenwood, S.C., is marketing a "Garden for Victory Seed Collection." Slogan: "Win the war in your own backyard against high supermarket prices and nonlocal produce!"

Cultivators with years of experience worry that home gardeners lured by promises of big savings will burn out when they see the amount of labor required to get dollars from their dirt. The average gardener spends nearly five hours a week grubbing in the dirt and often contends with failure early on, said Bruce Butterfield, a spokesman for The National Gardening Association.

"The one thing you don't factor into it is the cost of your time and your labor," he said.

"But even if it's just a couple of tomato plants in a pot, that's worth the price of admission."

Kitchen Gardeners: http://www.kitchengardeners.org/

National Gardening Assn: http://www.garden.org/home

Burpee Seeds: http://www.burpee.com/

MasterGardening: http://mastergardening.com/

Harris Seeds: http://www.harrisseeds.com/

Heart Healthy Spinach Salad

This is a delicious salad that we eat regularly in my house, that can be changed and always tastes fresh and satisfying. Rich in iron and many vitamins too! The kids like it when I make veggie burgers and cut them over top the salad. It is also great with humus in a wrap (substitute cheese with feta) It is just as good for those of you who are vegans to leave out the cheese.

spinach leaves
olive oil
balsamic vinegar
caramelized onion
black olives
garbanzo beans
tomato (s)
fresh minced herbs, we love basil
chopped roasted garlic
diced bell peppers
mozzarella cheese,grated
croutons

Cut Spinach Leaves into strips. Put in a bowl for a salad.

Mix together in a separate bowl olive oil, vinegar, olives, tomato, herbs, and cheese.

Toss on salad. Refrigerate for 30-60 minutes or overnight.

Top with croutons or crumbled whole wheat crackers and serve. Makes a quick, healthy salad!

Click on the title to learn more about the health benefits of Spinach!

Child Nutrition Programs

Click on the title for a link to programming.

Cleveland Film Festival, "Poly Cultures: Food Where we Live"

In POLY CULTURES, local filmmaker Tom Kondilas describes the thriving effort in Northeast Ohio to bring back small scale, sustainable organic farming. In contemporary society, which is based on industrialized agriculture, food is typically moved 1,500-1,800 miles from place of growth to place of consumption. This results in the use of a huge amount of hydrocarbon fuels, not to mention a reliance on often harmful growing technologies. Advocates of a return to ecological agriculture who give testimonials in the film include the proprietors of the George Jones Memorial Farm, a 70 acre sustainable farm owned by Oberlin College and operated privately by a group of alumni. Then there’s City Fresh, a joint initiative that works to bring local produce to underserved areas in Cleveland and Lorain. Harold Hartzler, a dairy farmer from Wooster, describes how his use of pesticides beginning in the 1950s eventually made his animals sick and the earth unusable, until he reverted to natural methods. Proprietors of the Pint Size Farm at Hale Farm in Bath describe how they grow exclusively for the Great Lakes Brewery. POLY CULTURES is a testimony to the imagination of local innovators who are dedicated to revitalizing a sustainable model of commerce. – B.B.
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Lesson #8-- Tabouli and Egyptian Bulgur Fruit Salad

This week we created two fantastic dishes that originate from Northern Africa:
Tabouli & Egyptian Bulgur Fruit Salad.

Both feature a whole grain called BULGUR WHEAT (in hands of child above.) We watched the dry bulgur wheat absorb hot water (the cooking process) and soften into a chewy, delicious ingredient.

Tabouli is a savory dish, flavored with fresh mint and parsley and refreshing tomatoes and cucumbers. Meanwhile, ever-satisfying cinnamon accentuates the rich, chewy fruit in the second salad. Both have a simple, healthy dressing of lemon and olive oil (which aids vitamin absorption.)

We listened to Egyptian music while preparing the food. And, of course, we practiced safe cutting technique and used math in measuring.

When it came to tasting the dishes, some of us really liked the savory Tabouli! Others couldn't get enough of the fruit salad! The plates were clean regardless, and many friends asked for the recipes to take home. So we've posted them below for all of our readers.

Tabouli

3 cups bulgur wheat
3 cups hot water
2 small tomatoes (or one large)
1 small cucumber (or half large)
1/2 cup green onions
1/2 cup fresh parsley
1/2 cup fresh mint

2 T. oil (olive or vegetable)
2 lemons--juice of
salt & pepper to taste (optional)

Soak the bulgur wheat in hot water for approximately 10 minutes. Add chopped tomatoes and cucumbers, green onion, parsley and mint. In a separate bowl, combine oil, lemon juice and salt/pepper. Pour over bulgur mixture. Mix well. Enjoy!

Egyptian Bulgur Fruit Salad

Tasty cinnamon flavor...
a healthy and satisfying side dish or desert!
(Packed with protein and vitamins!)

3 cups bulgur wheat
3 cups hot water
1 cup chopped figs (can be dried)
1 cup chopped apricots (can be dried)
1 cup chopped dates (can be dried)
1/2 cup pistachio nuts (optional)

2 T oil (olive or vegetable)
juice of 1 lemon
2 T. cinnamon

Soak the bulgur in hot water for 10 minutes. Chop and measure dates, figs and apricots & pistachios. In separate small bowl, mix the juice, oil, and cinnamon. Pour the liquid over the bulgur salad and mix well. Serve the salad in the shape of a pyramid.

Alice Water's "Edible Schoolyard" video tour

Click on the title of this post to have a visual tour of Alice Water's Edible Schoolyard.

"Clean vs. Dirty foods list"

An EWG simulation of thousands of consumers eating high and low pesticide diets shows that people can lower their pesticide exposure by almost 80 percent by avoiding the top twelve most contaminated fruits and vegetables and eating the least contaminated instead. Eating the 12 most contaminated fruits and vegetables will expose a person to about 10 pesticides per day, on average. Eating the 15 least contaminated will expose a person to less than 2 pesticides per day. Less dramatic comparisons will produce less dramatic reductions, but without doubt using the Guide provides people with a way to make choices that lower pesticide exposure in the diet.

Go to: www.foodnews.org and download their helpful food guide!

Local Food Resource

This is a great online resource for accessing local foods at farmers markets and other businesses that support our Ohio farmers.I love this site, it's very helpful once farmers markets and open farm times are in full swing.

www.localharvest.org

Remember the North Market's www.greenergrocer.org is the sister of Local Matters, offering Regional Produce. They have a great program offering "Fresh Bags" of vibrant, local produce, in small or large bags depending on your family size. All subscriptions also come with a sheet full of information about your bag of goodies. Recipes are included, so you can get your bag and take it strait to the kitchen for dinner. Delicious, simple, affordable and you can support local farmers and our economy at the same time.

President Obama speaks on hunger and food banks.

http://www.youtube.com/watch?v=LMYYoAFYrWA&feature=player_embedded

"Is a Food Revolution in Season?"

AT the heart of the sustainable-food movement is a belief that America has become efficient at producing cheap, abundant food that profits corporations and agribusiness, but is unhealthy and bad for the environment.

The federal government is culpable, the activists say, because it pays farmers billions in subsidies each year for growing grains and soybeans. A result is an abundance of corn and soybeans that provide cheap feed for livestock and inexpensive food ingredients like high-fructose corn syrup.

They argue that farm policy — and federal dollars — should instead encourage farmers to grow more diverse crops, reward conservation practices and promote local food networks that rely less on fossil fuels for such things as fertilizer and transportation.

See more by clicking on the title.

whole wheat energy bars

1 cup bran flake cereal
1/4 cup wheat bran
1/4 wheat germ
2 Tbsp flax seed (milled)
1 1/2 tsp grated orange peel
1/4 cup of orange juice
1 cup mixed dried fruit ( chopped)
1 egg beaten
1/4 cup vegetable oil
1/2 cup apple sauce
1/2 cup honey
1/3 dry milk powder
3/4 cup whole wheat flour
3/4 cup all purpose flour
1/4 tsp baking soda

Pre-heat oven to 350 degrees. In large bowl combine everything except flours and baking soda. Blend well. Let sit for 5 minutes. In large bowl stir together flours and soda combine all ingredients and mix well. Spread batter evenly in pan. Bake for 15-17 minuets. Makes 20 bars at 117 calories each.

Michelle Obama Prepares to Plant White House Garden with Local School Children

Just in case anyone reading needs another reason to thank their lucky stars for a first lady like Michelle Obama, the New York Times featured an article today about the vegetable garden Michelle Obama will be starting tomorrow on the White House lawn with the help of 23 DC area school children.

According to Mrs. Obama, the 1100-square foot organic garden's most important role will be "to educate children about healthful, locally grown fruits and vegetables at a time when obesity has become a national concern... through children, they will begin to educate their families and that will, in turn, begin to educate our communities.” Click on the title to read the inspiring article...

Pick of the Week!!

Good day all,

It's time for another Pick of the Week!

Most of you have seen this featured item before, even if you haven't eaten it. It's down at the Greener Grocer, at most major food stores, and in nearly every restaurant. Yet, I doubt many people have actually purchased or cooked this for themselves. The Morgan Freeman of vegetables, if you will. Everyone recognizes it but it never gains any due recognition. So, today's Oh So underrated pick of the week is... KALE.

You might know this as the curly green garnish under the bowls at most catering events and/or barbeque's, but it is so much more. Kale, or Borecole, is a form of cabbage from the species Brassica Oleracea,  cousin to collards and the brussel sprout. There are a number of different varieties of Kale. The most distinguishable differences amongst them are the shapes and colors of the leaves. Kale may be anywhere from white to lavender to green, curly, short, long, or flat. All of them are edible, but the Kale we're featuring is of the curly, green variety, such as the Lacinato Kale.

These Kale, in all their green glory, are packed full of nutrients and vitamins. Kale, like other green vegetables, are abundant in vitamins, A,K, & C, lutein, zeaxanthin, and beta carotene, amongst others. What's more, the ratio of nutrients per calorie is better than almost any food around. It's also thought to be a significant part of diets in preventing or maintaining cancers, as well as detoxing ones body.

Lucky for us, Kale is available all year round, mostly harvested right here in North America and in the majority of Europe. It's ability to survive our various seasons and ,at times harsh weather, makes it one of the hardiest plants there are. However, most believe that it's best to pick Kale, now,  from the middle of winter through the beginning of spring, which is when it is at it's sweetest.

When it comes to cooking Kale, sauteing is a pretty popular method.  You should know, there is a different Kale recipe for every country where this product is sold including  soups , salads, entrees, and sides. So, if you want something a little more adventurous or challenging, there are recipes galore on the internet, all you've gotta do is look. I've posted a link to a site with 40+ recipes for Kale. All you've gotta do is click on the title "Pick of the Week!" If you aren't able to find something there, then perhaps you just don't like Morgan Freeman all that much, but I believe if you looked, most could find away to appreciate, maybe even learn to love, this undeservingly underrated pick of the week. 

p.s. if you aren't able to use the link, simply go to allrecipes.com and search for Kale. 

Until next time, :)

What is fructose

What exactly is fructose?

Fructose is a type of sugar found in foods such as fruit. It is also added to sodas, juice blends, salad dressings, pasta sauce and other foods, primarily in the form of high-fructose corn syrup (HFCS). HFSC is about half fructose and half glucose (another type of sugar).


How does fructose promote weight gain?


Unlike glucose, fructose may increase appetite. And research indicates that when it's eaten before or with fat, that fat is more likely to be stored than burned. Consuming HFCS appears to cause resistance of leptin,a hormone that tells your brain how much fat is stored and signals the feeling of fullness. The problem is Americans are consuming more of such sugars, especially in sweetened beverages.


Is white table sugar better for you than fructose based sweeteners?


No. Like HFCS, table sugar is about half fructose and half glucose. Some studies have found it has similar effects on the body.


How can you limit your intake of fructose?


If you drink soda or juice, have only and 8oz glass with ice in it. And limit intake of foods that have"high fructose corn syrup" on the label.

So, to sum it up, natural sugars found in fruit are the best for our bodies! Sweet,Delicious and Nutritious.

Information found in health digest (kmart pharmacy)

Pick of the Week!

Good day to all,

This post is the first of a new series in which we highlight one deserving produce item each week. We'll include photos, recipes, nutrition stats, and some interesting history as well, in hopes that we'll all get to learn and enjoy more of what we're trying so hard to promote.

The features will be seasonally relevant, so if you'd like hear more on what you could buy and prepare later or maybe what could to do with what you've got left, please feel free to comment and we'll do our best to speak on it. Also, what you see here will be available locally, so you'll be able to try out the recipes for yourselves.

Our pick today is "Asparagus Officinalis"

the Asparagus! Bonus points to those of you who knew the full name. This vegetable is ripe for a limited time, March through June. Native to Eastern Europe, Northern Africa, and Western Asia this particular member of the Lily family was first cultivated more than 2,000 years ago. Asparagus was thought to be the "Food of Kings" literally named by King Louis XIV for it's crown like shape and is now enjoyed by most of the world for it's distinctive taste and significant health benefits.

Nutritionally, Asparagus is a heart healthy powerhouse. Rich in Vitamin A, B, C, E, beta carotene, zinc, iodine, potassium and folate. The plant, or components of it are significant in diuretics, as well as healing kidney stones, urinary tract infections, and Cancer, among others. Revered as an anti-inflammatory and immune system supporter, doctors believe it aids in the reduction of tumors, the swelling of arthritis, and much more.

What's more, it's waistline friendly too. About 5 cooked (steamed) spears will leave you with roughly 20 calories, low sodium, no cholesterol, and plenty of vitamins. For more on it's nutrition facts please visit www.nutritiondata.com

With the weather breaking, and the Asparagus ripe, it's the perfect time to enjoy this refreshing perennial plant. So here's a simple recipe you can add to any barbeque or cozy dinner, all season long. Just follow the link below!

www.recipezaar.com/Grilled-Asparagus-Corn-Salad-97645

See you next week!

Lesson # 7: Whole Grain Breads

During week seven of Food is Elementary, students were able to sample a variety of whole grain breads and crackers in order to learn that different whole grain breads can have very different tastes.

The whole grains breads lesson began with a review of the food pyramid (with an emphasis on the grains group), the vitamins that are present in whole grains (B and E), and the parts of our bodies that benefit most from the consumption of foods rich in vitamins B and E.

Next, George Levensen's Bread Comes to Life: a Garden of Wheat and a Loaf to Eat was read to the class. This beautifully illustrated book showed the students the sowing of wheat seeds in a garden patch, the growing process, the harvesting and milling of the wheat, and ultimately, the baking of a loaf of whole grain bread.

The Food Educators reminded students that during lesson # 7 they would be sampling different whole grain breads, and appropriately reviewed the "no-yuk"rule, knife safety, and the ways in which we eat with our senses (smelling our food before eating, chewing slowly with our eyes closes, etc.).

Students broke into groups to sample different whole grain breads and crackers. With the help of the Food Educators, students used plastic cutlery to slice breads into bite-sized pieces which were summarily sniffed and gobbled up. The breads sampled ranged from the familiar pre-sliced whole wheat sandwich breads, to the slightly more exotic loaves of multi-grain seeded breads and whole grain crackers. The students were delighted by the variety, and tried the breads and crackers with excitement. Their descriptive words and reactions to the breads and crackers indicated a strong understanding that not all whole grain breads taste the same.

Three Sisters Casserole - Great Recipe for people living with Diabetes

As the Diabetes Diva, I wanted to let individuals know that there is an incredible recipe available from the Food is Elementary curriculum, that is delicious, nutricious, and excellent for your blood sugars. This recipe is called the Three Sister's Casserole, and is based off of the Native American trilogy of corn, beans, and squash. These three items support one another not only during their growth, but also within a meal. When grown together the corn stalk helps to support the climbing bean plant, while the bean plant fixes nitrogen into the soil for the heavily feeding corn. The squash then helps to shade the soil and retain moisture for each plant.

When eaten together, these three items create a complete protein chocked full of essentail amino acids and vitamins, A, B, C, and E.

After eating the Three Sister's Casserole for lunch, I have noticed that my blood sugars remain under much better control throughout the rest of the day. This dish provides my body with a great deal of energy, while the large amount of fiber within the beans helps to balance out my blood sugars and keep them from rising at a quick pace. Below is the recipe for this delicious recipe. Not only is it quite yummy and nutricious, it is also super quick and easy to make. ENJOY! Sincerely, The Diabetes Diva

Three Sister's Casserole

2 cups kidney beans
2 cups corn

1 cup pre-cooked butternut squash

1/2 cup maple syrup (or less if you prefer)

1 tablespoon of dill (or more if you prefer)

Combine all of the above ingredients in a saucepan. Heat for at least five minutes until thoroughly warm.