Green Nutrient-Get Yours Today!!

The fiber, vitamins, minerals, and antioxidants in greens provide nutrients that make your body run healthy.  They may help reduce the risk of certain cancers, heart disease, type 2 diabetes, and being overweight. They also contribute to healthy eyes and bones, and may even lengthen life expectancy. Why then, do we not eat more of these super foods?

Good nutrition is often the first thing to fall by the wayside. There is something you can do about it. With planning and creative kitchen time, and selecting the right supplements, you can meet your body’s need for green.

Way to get your greens

• Stay stocked: it’s essential that you stop by the supermarket or local market when hunger strikes. Many supermarkets offer prewashed and cut vegetables this shorten prep time and helps you to get more greens into your diet,  
• Get greens on the go: Make sure to buy veggies that are easy to take along for snacking. Clean peppers, broccoli florets, sugar snap peas, and cucumbers and place in small Ziploc bags.
• Plan ahead: Make a list and shop for the items you’ll need for the week. Cut and clean all veggies. Having a meal in mind will save you money. You will be less likely to reach for the take-out menu later.
• Consider a supplement: When your diet is light on vegetables, add a green supplement to round it out.

Choosing a super green supplement

Here’s a look at some of the more common ingredients in greens supplements and their uses. As when starting any new supplement, speak with your doctor first.

• Spirulina: A type of blue-green algae, spirulina boasts a multitude of easy-to-absorb nutrients, including carotenoids, essential fatty acids, and predigested protein. Spirulina enhances normal intestinal flora while inhibiting the overgrowth of harmful bacteria and yeasts. It is also said to strengthen connective tissue, act as an anti-inflammatory, decrease cholesterol levels, and possibly inhibit cancer cell formation. Spirulina is a popular green for athletic function and weight loss, and to help remedy malnutrition.

• Chlorella: This type of algae requires extra processing to break the cell wall and render it more digestible. Chlorella has immune-stimulating, anticancer, blood pressure-lowering, and wound-healing properties. It may also help bind heavy metals and remove them from the body. Chlorella is a popular green for supporting the body’s defenses against chronic fatigue, Candida overgrowth, and blood sugar dysregulation.

• Wheat grass and barley grass: The tender young greens from both of these cereal grasses are protein-rich—20% by volume. They’re also full of digestive enzymes, antioxidants that help slow cellular deterioration and quell inflammation, and compounds that help strengthen connective tissue and lower cholesterol levels. People who are allergic to wheat and related grains are almost never allergic to them in their grass form, and many supplements containing wheat and barley grass are labeled “gluten-free.” Wheat and barley grass are popular greens as a general vitamin/mineral supplement, as well as for supporting immunity and slowing the aging process.

• Alfalfa: Rich in vitamins, minerals, and even protein, alfalfa forms the backbone of many greens formulations. This member of the legume family is a folk remedy for arthritis, chronic sore throat, gas pain, menopausal symptoms, and peptic ulcers. Alfalfa should not be used by pregnant women and may also interact with anti-clotting medications such as warfarin. 
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• New information on Green Nutrients is available on other websites.
• This site is not intended, in any way shape or form to constitute, nor should it be considered, medical advice. The information contained on this website, does not serve or purport to serve as a substitution for the medical advice of a qualified practitioner, clinician, or qualified health care provider. The information in and through this website is general in nature. the information on this website can be improved or updated without notice. I am under no obligation to update this website, so information in the website may be out of date. I do not warranty the accuracy or completeness on this website. Use of the information on this website is entirely at your own risk. Please do further research for yourself.

Leafy Greens All Year Long

Saute, blanch, or boil these versatile leaves and expand your vegetable horizons

Move over spinach—the greens are here! Beet greens, bok choy, broccoli raab, collard greens, kale, mustard greens, and Swiss chard. Humble and often over-looked, leafy greens are super-nutritious. Dark leafy greens, like their cousin spinach, provide a “synergy of multiple nutrients/phytonutrients” including essential vitamins, minerals, fiber, and omega-3 fatty acids. And a bonus: greens are utterly simple to prepare and available year-round.

Favorites are easy to find.

Check out these easy-to-find varieties:

• Chinese Cabbage-Curly leaves compared to the traditional round green cabbage but with a milder favor. Can be steamed ,or sauteed or eaten chopped and raw.
• Beet greens-Leafy tops cut from beets have delicate flavor similar to Swiss chard when quickly boiled, steamed, or saute
• Bok choy- Commonly found with crunchy white stalks and dark green leaves; mildly flavored, eaten raw or cooked; perfectly complemented by Asian seasonings.Broccoli raab -Smaller than regular broccoli, but with more leaves, smaller florets, and a gently bitter taste.
• Collard green-A type of cabbage with large, flat, paddle-shaped leaves; a traditional “soul food” staple boiled a long time with ham hocks or bacon.
• Kale-A colorful member of the cabbage family with wrinkled, blue- or purple-tinged leaves; remove tough center stem and prepare like spinach.
• Mustard greens-Another popular ingredient with a peppery taste and bright green leaves (or many different colors in the Chinese varieties)
• Swiss chard-A beet family member with dark green wrinkled leaves and reddish (rhubarb chard), pale green, or multicolored stems, with a rich, earthy taste.

Stir it up

Easy and fast, stir-frying greens, just long enough to wilt the leaves. It’s a tasty preparation method. Buy 1 1/2 to 2 pounds to serve four people.

• Thoroughly wash leaves, discarding any discolored ones, and trim stem ends. Coarsely chop leaves and stems.
• In a large saute pan or wok, heat olive oil over high heat. Add cloves minced fresh garlic and stir until golden. Add prepared greens and toss to coat with oil, sprinkle with salt and pepper to taste and continue tossing greens until wilted, 3 to 5 minutes. Serve as a side dish, or use as a bed for grilled fish or chicken.

Food guide: Organic, local, sustainable

Sustain yourself!   Even if you don't restrict yourself to food grown within a hundred miles, buying what's produced as near as possible saves those fossil fuels burnt in long-distance transport. Plus, in addition to reducing global-warming carbon emissions, you're supporting smaller family farms, independent businesses and hence your Local economy, which, after all, you're a pretty important part of. 

You can find your nearest farmers markets by entering your zip code By doing a Local market search.  They provide a full spectrum of local green products and services, including eateries and drinkeries, home and garden supplies, personal beauty, clothing, eco dry/wet cleaners, pest control, utilities, banking and finance, environmental organizations and more.

You can also search by zip code for green products you fancy, such as bamboo or recycled wood flooring. Or, type in your state to find green businesses and organizations with "Buy Local, Organic, Fair Made" searches. 

Foodies, there's more: For grass-fed animal products in your area, consult Eats Wild's directory. To find a nearby restaurant serving organic, heirloom, local, artisanal, etc. specialties, enter your zip code in the Chefs Collaborative sustainable restaurant directory.

As the price of fuel, both fossil and bio, drives up the cost of food, we can counterbalance the weight on our budgets by buying local, as much as possible, from outlets we can walk, bike or take mass transport to. A neat trick while simultaneously losing tons of carbon!

Fresh Herb Harvesting

How to store fresh herbs

Air-drying or freezing are natural, easy and inexpensive ways to spice up home meals.

 

Culinary herbs are one of the most versatile plants gardeners can grow. They will thrive in any space that has good sunlight, have a pungent aroma that flavors a variety of foods, can be easily, inexpensively and naturally preserved and when stored will stay fresh for as long as a year. A bonus is that the flavor of home-grown herbs — they will be happy in pots on the deck of a house, apartment or condominium, the balcony of a high rise in a major city or, in some cases, even in a planter on a bright windowsill — is superior to that of herbs in the produce section of nearby grocery stores.

Here is a guide for preserving, storing and cooking with herbs.

Harvesting herbs

There are two considerations for harvesting herbs at their peak flavor: Time of season and time of day. The best time to harvest herbs is when flower buds form or just open. That’s because herbs get their flavor from oil in the leaves, and the leaves have the most oil just before flowering. If the plant has flowered, it can, of course, still be harvested. The flowers also have a variety of uses, including in salads, omelets and herb butters. The best time to cut herbs is mid-to-late morning when the sun has dried the dew from the leaves but before the heat of the day has drawn out their oils and diluted their flavor.

A note of caution about harvesting in winter: Taking small amounts for cooking is fine. Large harvests are not. Cutting plants encourages new growth, which is tender and can be killed by freezes. Even “hardy” perennials can die from cold damage if plants are severely cut back.

Preserving herbs

Herbs can be kept for long periods by either drying or freezing them.

They can be dried in an oven or even a dehydrator, but air drying is the easiest, least expensive and most effective way to preserve their flavor. Air drying is a slow, natural process in which the leaves retain more of their oils than is possible in faster drying methods. Microwaves are not recommended because they cook the herbs, compromising their quality. 

Here is a classic four-step process to air-dry herbs:

1. Cut the stems, gently shake to remove insects, dirt and debris and remove yellowing or damaged leaves.
2. Rinse in cold water, set aside to dry.
3. Strip off several bottom leaves, bunch five-six now-bare stems, hold upside down and tie together.
4.  Hang in an airy room or attic and leave undisturbed for two-three weeks or longer.

Freezing herbs is also an effective way to retain their flavor.

Simply follow steps one and two above and then place a few sprigs in an airtight plastic freezer container or freezing jar. Or, spread the herbs on a cookie sheet, place in the freezer and when the herbs are frozen put them in airtight containers and place the containers in the freezer.  

To use the herbs in soups or stews, dice them, put them in ice cube trays, fill the trays with water, freeze the trays, pop out the frozen cubes, put them in airtight freezer bags and return the bags to the freezer.

Storing dried herbs

Herbs must be completely dry when stored. Discard any bunches that have mold. Strip the leaves from the rest, place the leaves in small airtight containers (food storage bags, small jars) and store the containers in a cool, dry and dark place — the refrigerator will work fine!

Cooking with preserved herbs

For best results, use within a year. Just before adding herbs to a recipe, crush them with a mortar and pestle to release their flavor.

Have other tips for how to store fresh herbs? Leave us a note in the comments below.

 

Lemon Power

24 things you can clean with lemon

This green cleaner and natural disinfectant has a wonder

How could the versatile lemon be associated with things that don’t work well? High in citric acid, lemon juice one of the best natural cleaners due to its low pH and antibacterial properties. Lemons also smell great and aren’t likely to cause damage to materials around what you are cleaning such as fabric or wood.

When cleaning with lemons always rinse with warm soapy water and dry with a clean cloth afterwards. One of the very few things you can’t clean with lemon juice is anything that is brass plated as the juice will damage the item. Aside from that, here is a list of items that can be cleaned with lemons.

1. Use a half lemon and salt to clean even the most heavily discolored brass (real brass, not brass plated). Be careful with antiques. Always test a small spot before scrubbing away.

2. The same method can be used for copper items such has copper bottoms of pots.

3. You can also shine up your chrome faucets or the chrome on older model cars with lemon and salt.

4. Diluted lemon juice not only cleans stains from cutting boards, but helps kill germs as well. Rub the juice full strength onto the stain and let sit until the stain fades. Can be left overnight, then rinsed well and dried.

5. Use lemon juice and an old toothbrush to scrub grout.

6. Clean your microwave and remove odors. Place a cup 3/4 full of water with a couple tablespoons of lemon juice in the microwave. Heat to boiling. Don’t open the door for another 10 minutes. Then just wipe away food particles with a clean cloth and dry.

7. Put a dilute solution of lemon juice in a spray bottle to clean laminate counter tops. Rinse with water and dry afterward.

8. Scrub grills and grates with lemon juice and salt.

9. Soak plastic food storage containers in dilute lemon juice to remove stains and odors. Add baking soda and scrub, rinse and dry.

10. Remove rust stains from cotton and polyesters. Make a paste with lemon juice and cream of tarter and rub the mixture into the stain. Let the item sit for about a half hour, and then wash as normal (test before use).

11. Sanitize your garbage disposal. Pour a gallon of hot water mixed with a half cup of lemon juice down the drain. 

12. Brighten your clothing by soaking clothes in a hot water and lemon juice mix (about a half cup per gallon of water) and then wash as normal. Works best if laundry is then dried in the sun. Lemon juice should not be used on silks or other delicate fabrics. If you are uncertain, test a tiny area first.

13. Add a few drops of lemon juice to your dish soap to boost degreasing ability.

14. Remove odors from your refrigerator with a half lemon on a saucer. Change once a week.

15. Clean food preparation smells from your hands with a dilute solution of water and lemon juice.

16. Remove grease stains from clothing. Rub lemon juice into the spot and let sit overnight and then wash as normal.

17. Clean windows and mirrors. Put a few tablespoons of lemon juice and water into a spray bottle. Works as well as a vinegar solution and smells better.

18. Keep your toilet bowl fresh. Place a half cup of lemon juice in the bowl and swish with a toilet bowl brush.

19. Sanitize earrings by placing them in a saucer of lemon juice.

20. Unclog your drain with a mixture of baking soda followed by lemon juice. The foaming action will clear minor clogs.

21. Clean hard water stains on glass shower doors with half a lemon.

22. Clean mineral buildup on tea kettle and coffee pots by boiling lemon slices in the pots. Allow the mixture to sit for an hour or two, and then rinse and dry.

23. A dilute lemon juice rinse for your hair cuts soap residue and leaves hair softer and shinier.

24. Lastly, you can make a facial scrub of sugar and lemon juice for cleaner, softer skin.

PROTEIN POWER

Protein: Your Secret Weight-Loss Weapon

A high protein diet is your key to healthy weight loss. Here, the protein-rich foods you should be eating

Some Fact:

1. You’d think that if the low-carb diet craze taught us anything, it's the importance of protein. But even if you haven't eaten a hamburger bun since the late '90s, it doesn't necessarily mean you're getting enough of what typically goes between the bread.
2. Many people perceive foods that are rich in protein as being high in calories or fattening. Many know that most proteins will cost you a few more calories than fruits and veggies will.
3. What’s more, protein isn't as portable as other foods. The best sources—fish, meat, dairy, beans—aren't as quick or convenient as most carbs or even fruits and veggies. Traditional protein sources aren't usually grabbed and go, they are often fried or unhealthy when out and about.

4. The fact is that a growing number of nutritionists believe that the current dietary guidelines for this mighty macronutrient are way too low.
5. A recent study found that a diet in which roughly a quarter of the calories (about 60 percent more than the recommended 10 to 15 percent) come from lean protein sources reduced blood pressure, LDL ("bad") cholesterol levels, and triglycerides better than a traditional higher-carb diet. Other research finds that diets rich in protein can help prevent obesity, osteoporosis, and diabetes.
The Power of Protein
The moment it leaves your fork, protein starts withering your waistline. High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching her weight.
Dieters who increased their protein intake to 30 percent of their diet ate nearly 450 fewer calories a day and lost about 11 pounds over the 12-week study without employing any other dietary measures.
And if, like most successful dieters, you're burning calories as well as counting them, protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you're not active—unlike lazy fat. Ultimately, this keeps your metabolism humming along at high speed so you can burn off the occasional cookie, no problem.
Pump It Up
Experts strongly suggest consuming between 0.5 grams and 1.0 grams of protein per pound of your body weight. That's 70 grams to 140 grams a day for a 140-pound woman. Skew on the high end if you're very active, and on the low end if you're trying to lose weight. If both apply, shoot for an amount somewhere in the middle—around 130 grams.
Even more important: Aim to get at least 30 of those grams at breakfast. After fasting all night, your body is running on empty and may start drawing on muscle tissue for fuel if you don't replenish its protein stores first thing in the a.m. Plus, studies have found that protein-rich breakfasts can help regulate your appetite all day.
But not all proteins are created equal! While nuts, whole grains, and veggies technically count, they don't contain all nine of the amino acids your body needs in order to build lean muscle. Those that do—known as complete proteins—are typically found in animal products. Your best flat-belly bets are skinless white chicken or turkey, seafood, low-fat dairy, pork tenderloin, and lean beef. All of these foods have just one to three grams of fat per 50-calorie serving.
Vegetarians need to be a little more creative. Because they have remove meat from their diet they need to eat complete proteins such as tofu, hemp seed, buckwheat, and quinoa. The beauty of protein is that with so many tasty options, getting your daily dose is a simple pleasure. 

New information on Proteins is available on other websites. I make no claims that this information is the most up to date. Please do further research for yourself.

Zucchini

4 Favorite recipes for Zucchini

Zucchini is a wonderful vegetable to enjoy in a wide variety of ways. Here are some of my favorite recipes.

Zucchini is abundant now, for which I am grateful. zucchini could happily be eaten every day. One of the ways I enjoy it is simply sautéed and lightly salted. Other times I add red bell pepper and fresh corn off the cob and then toss with fresh basil. Yum!

Because zucchini has a fairly light flavor, it takes on other flavors well too. Adding it to curries, shredding it into certain ground beef dishes, or making it into sweet zucchini bread all work well.

Summer squash is a good source of potassium (1 cup gives you more than three times the amount of potassium in the typical potassium supplement). It also contains a fair amount of vitamin A and a punch of lutein and zeaxanthin (members of the carotenoid family) that can protect the eyes from macular degeneration and other vision problems.

Here are some Recipes:

1. Zucchini Chips

2 zucchini (medium small)
1-2 teaspoon extra virgin olive oil or melted coconut oil
Unrefined Salt
1/4-1/2 teaspoon of garlic powder
Freshly Ground Pepper

Directions:
1) Thinly slice your zucchini. A mandolin would be best for this job.
2) Add the slices to a small bowl and add the oil, a nice sprinkle of salt, garlic powder and a turn of freshly ground pepper. Zucchini will shrink dramatically. This also means that all seasonings will become much stronger in your finished product, so go easy on the seasoning.
3) Spread out on baking sheet.
4) Use the lowest setting on your oven. It will take a shorter amount of time, so check every 1/2 hour or so. At 175 degrees, you can expect them to be done in roughly two hours


Tips:. Play around with the seasonings. Spice it up with chili powder. Use fresh garlic instead of garlic powder. Sprinkle with lemon juice or vinegar for some tang.
The zucchini chips do become more chewy as they cool down. Make sure you store them in an airtight container.
5. This makes about 1 cup of chips, so I recommend after you’ve tried it and if you like it, doing many batches at a time.

2. Simple Zucchini and Onions Makes 4 generous servings

4 medium zucchini’s or other summer squash (or a combo), washed
1 medium onion, peeled
2 tablespoons of olive oil, coconut oil, high quality lard fat of choice
Himalayan  salt and pepper

1-Slice the ends of off the summer squash and thinly slice. Cut the onion in half and thinly slice as well.

2-In a large saucepan over medium high heat, heat fat of your choice until hot. Add squash and onions and sprinkle with sea salt. Cook, stirring as needed, until the vegetables are quite soft. You can do this to taste, but we usually cook them about ten minutes.

3-Taste test and sprinkle with more salt and freshly ground pepper if desired!

Mini Zucchini Millet Muffins These are gluten free.

Yield: 16-20 muffins
As always, this recipe contains an overnight soak for better nutrition and texture.
The night before mix up the following:

2 cups of millet flour (preferably freshly ground )
1 tablespoon chia seeds
3/4 cup of warm water
1 tablespoon raw apple cider vinegar (you can substitute well fermented kombucha, water kefir, whey, coconut kefir)

Leave covered in a warm place for 12-24 hours. Preheat the oven to 425F and line a mini muffin pan with baking cups. Then add the following to the bowl.

2 eggs, lightly beaten
1 heaping cup of grated zucchini
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/3 cup of coconut oil, melted gently
1/4-1/2 teaspoon nutmeg (freshly grated is nice)

Whisk to combine and then fill muffin pans 3/4 full. Cook for ten minutes, or until a toothpick comes out clean when poked in the middle of the muffin. Remove from oven and serve right away with slivers of soft butter. Leftovers will last a few days in an airtight container.
Creamy (Creamless) Zucchini and Potato Soup
1 onion, peeled and chopped
3 garlic cloves, finely minced
2 tablespoons olive oil
8 cups of chicken stock
4 medium potatoes (or 4 large red potatoes), peeled and cubed
1 1/2 teaspoons of dried thyme
4 medium zucchini, cubed (about 4 cups worth)
1) In a large pot, heat the olive oil over med-high heat until just hot. Add the onion and sprinkle with a bit of salt. Cook, stirring as needed to prevent browning, until the onions are soft. Add the garlic and cook for about 1 more minute.
2) Add the stock and potatoes and thyme and bring to a low simmer. Cook, covered, for about 10-15 minutes, or until the potatoes are just tender. Add the zucchini and cook for another 7-10 minutes or until the zucchini is very soft.
3) Puree using a hand blender or blend in a blender in batches, being very careful not to overfill.
Salt to taste and serve with a dab of butter, dollop of sour cream,  drizzle of cream, or drizzle of olive oil.