Eat. Drink. Better.

Trail mix is a favorite fall time snack of mine. Fun to take on hikes and picnics, it always hits the spot. Try mixing some seasonal seeds in your favorite nut mix to stay healthy this season. Here is a simple recipe with remarkable immune boosting powers.

Sunflower Seeds: Rich in vitamin E, magnesium and selenium, sunflower seeds are high in phytosterols which are known cholesterol reducers.

Pumpkin Seeds: Carve that cute Halloween pumpkin and, save those seeds to roast for snacks! Pumpkin seeds are abundant in proteins and vitamins. They contain L-tryptophan, a compound that prevents and treats depression. Nutrient rich pumpkin seeds contain zinc, magnesium, boron phytosterols, carotenoids, omega-3 fats, manganese, phosphorus, iron, and copper. They are also proven to be anti-inflammatory.

Raisins: Raisins are amazingly good for you, especially if they’re organic raisins. Raisins are rich in calcium, vitamin C, iron, b-vitamins, oleanolic acid, and catechin, a phenolic antioxidant effective for prevention of tumors and colon cancer. Raisins are also a known high fiber snack. The healthiest raisins are sulphite-free and organic.

Cranberries, the cousin of blueberries, have long been valued for their ability to help prevent and treat urinary tract infections. Recent studies show that this berry may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer. Cranberries are a good source of vitamin C, a very good source of dietary fiber, and a great source of manganese and vitamin K. Cranberries are also a source of polyphenol antioxidants, which are being researched for their possible benefits to the cardiovascular system and immune system. Fresh cranberries are at their peak during the holiday season between October and December. When in season choose fresh, plump cranberries, deep red in color, and quite firm to the touch. Firmness is a primary indicator of quality. The deeper red their color, the more highly concentrated are cranberries’ beneficial compounds. When the season is over or if you can’t find fresh cranberries but still want all the nutritional benefits, simply look for dried or frozen cranberries at your local grocery store. The recipe included is perfect as a holiday side dish or throw over brown rice to make a complete vegan meal. Trust me, these are not your mother’s Brussels sprouts.

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With autumn upon us, our seasonal menu has already begun to change. At farmers markets in most areas of the country you can see the abundance of the Fall season. Hearty root vegetables are everywhere and can offer your body an array of healing benefits as prepare for the winter months ahead. The roots of any plant are its foundation; roots support and nourish the plant. Root vegetables offer you these same properties, making you feel grounded both emotionally and physically and increasing your stamina and endurance. Roots are a source of nutritious complex carbohydrates, providing long lasting energy and helping to regulate your blood sugar levels. Root vegetables also help us to absorb and assimilate the nutrients we eat, just as they absorb and assimilate vital nutrients for plants.

Long roots include carrots, parsnips, burdock and daikon radish. Some of these are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots include turnips, radishes, beets and rutabagas. Round roots are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar, moods, and alleviate cravings.

Read more for a delicious Meatless Monday Vegan Roasted Root Vegetable recipe.

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Together, we all helped symbolically dig that new organic kitchen garden on the White House lawn, firing off a message in support of local, fresh food that has been heard around the world.

So, what’s next?  How can we channel this White House garden victory into a bigger, broader message that continues to plant seeds of self-reliance and sustainability and healthy food access for all?

Look to our country’s historic roots for inspiration and declare your food independence by signing a petition encouraging our country’s governors to join you in eating local this July 4th.    An effort of Kitchen Gardeners International in partnership with the IATP Food and Society Fellows, this petition champions the connection between food and our nation’s independence, further propelling the momentum of interest in eating fresh, local and healthy.

With your support, we can build upon the White House garden triumph by challenging each of our state’s first families to savor the abundance of local flavors this Fourth of July holiday. In today’s challenging economic times, our country’s governors need to showcase the importance of food independence in their own state, inspiring us all to make the connection between what we eat and the health of our nation.

And here’s the hidden gem behind supporting food independence:  once folks start making conscious decisions about their food sources, this sustainability screen naturally filters to all other areas of their lives.  People buy fruit at their farmer’s market or plant peas in their garden and they move to start changing light bulbs to compact fluorescent bulbs or hanging laundry out to air-dry.  As my husband, John Ivanko, and I write about in Rural Renaissance, food can serve as our daily reminder of how all our choices have an effect on the world around us.

“The concept of food independence, being able to feed ourselves and cultivate a spirit of self-sufficiency, roots back over two hundred years to the time of that first Fourth of July and the founding of this nation,” adds Rose Hayden-Smith, a garden historian and national advocate for the Victory Garden revival. “By signing the Food Independence petition, we are aligning ourselves with our Founding Father’s and Mother’s vision of patriotism, a self-reliant country that can take care of its own.”

Make a statement this summer by declaring your Food Independence by calling on your elected state governors to do the same, encouraging them to share their meal plan for the Fourth of July. Check back for updates and, hopefully, your governor’s potato salad recipe using local spuds.

For Easter I made these delicate flower cakes from edible violas and pansies, and with Mother’s Day here, we’re at it again!

I used a simple organic cake mix and tried organic applesauce instead of oil and the results were delightful and fluffy. On other occasions I’ve used Ghee in the mix for a richer texture and taste. The frosting is organic powdered sugar with a dash of water for the right texture. The flowers easily stick to the icing once spread.

These scrumptious edible flowers are easy to find, grow yourself, and share. I prefer violas and pansies because of the rainbow of colorful blooms they provide.

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The European Union has been considering a ban on food colorants because of a link between artificial dye and ADD/ADHD.

I certaintly hope our great nation follows in their foot steps.  In the meantime, I will continue making our goodies in order to avoid over-processed, chemical laden foods.

Today we made sugar cookies for Easter.  We used naturally derived food colors (yellow from turmeric and orange from annatto), India Tree Nature’s colors decorating sugars and Lets Do Sprinkelz chocolate toppings.

This recipe (oh, so tasty) is gluten free, dairy free and vegan from Karen over at Only Sometimes Clever (we use an egg replacer like Ener-G or flax gel and Earth Balance shortening). I especially enjoy the combination of whole grain flours (even better if you grind them fresh!). Read the rest of this entry »

There are contrasting approaches to population health in the news this week. Russian officials have more or less ordered Russians to change their diets – the Federal Consumer Protection Service claims Russian adults now weigh two kilos more than they did a decade ago, while children are a kilo heavier. Now that the recession is likely to drive Russians back to cheaper calorie-rich but nutrient-poor foodstuffs such as bread and potatoes, there is a fear that this weight gain, which began in the boom years, will accelerate in the bust ones. Read the rest of this entry »

Valentine’s Day and chocolate, it’s an ethical eater’s dilemma for certain. All that worry about carbon footprint, fair trade, ogranic. “But, Honey, it wasn’t eco-friendly!” may not help your cause on Feb. 14th with a real chocolate-loving sweetheart. Here’s a relationship that won’t require any compromises: Askinosie. Ask what?

Rare, Single Bean Origins, Even Rarer Ethics

Askinosie is a small chocolate company out of Springfield, Missouri. It’s not exactly tip of the tongue for foodie locations, but to Midwesterners, it’s as local as chocolate can get. The Askinosie bars are all single bean origin, and unique origins at that. Their Soconuso bar is the first chocolate bar consumed outside Mexico in over 100 years that contains beans from this region. Other origins include San Jose Del Tambo, Ecuador and Davao, Phillipines.

Perhaps best of all is that owner Shawn Askinosie not only pays the farmers better than fair trade prices, he shares directly with them 10 percent of the net profits from chocolate made from their farms. Askinosie also works directly with the farmers, no middlemen, to make sure the beans are produced to exacting standards.

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Having spent a number of years working in and enjoying Atlanta, Georgia, I developed an affinity for southern hospitality. After moving away, I would call directory assistance for the 404 area code occasionally just hear that distinctive and luring southern twang again. I really fell in love with the South when a girl I was dating at the time took me to her family’s home for a New Year’s Day meal. I could taste the customs and flavors that have been passed down for generations.

Though the foods may vary, New Years day has a number of good luck food traditions throughout the world. Some foods are said to bring luck or money; others safety and a good life. And some are just tasty.

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My roots and love for Wisconsin run deep, ever since we traded the Chicago urban corporate scene for organic farming and sustainable living on our rural acreage a dozen years ago. And at heart, I’m a four-season loving gal. But man, that fourth season of winter can run a bit long here – especially this year with record snowfall and low temperatures this past month.

So you have to develop a sense of humor as a Midwestern farmer to ride out the winter each year, latching on to whatever gets you through the bleak season. Cocktails, anyone? There’s something about frozen, fruity blender drinks – sipped slowly around the glow of the fiery woodstove – that for a brief, granted illusionary moment, transport us farming cheeseheads to another warmer place and time.

If you’re looking for something special to sip on tonight – a drink that reminds you of warm summer breezes and local June flavors gone by – look to your freezer for stockpiled strawberries and whip out the blender for Frozen Strawberry Daiquiris.

June of 2008 gifted our farm with a bumper crop of strawberries. So much so that we eventually maxed out on eating fresh and started freezing those little red gems. We “tray freeze” the berries – lining up clean, hulled berries on a flat cookie sheet, placing the tray in our chest freezer and packing them in freezer bags once hardened. While some strawberries eventually made their way into sauces and jams, the bulk of these frozen babies end up in cocktail glasses this time of year, as the snow piles and wind blows outside.

Here’s our house recipe – but feel free to adapt with ingredients you have around. Think about using some local spirits, when possible. Read the rest of this entry »