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Category: Recipes - Organic Lifestyle Magazine Category: Recipes - Organic Lifestyle Magazine

How To Make Kimchi

Eating to establish and maintain healthy bacteria in the gut may be the most important action we take to maintain and enhance our health. Once we understand how the good bacteria in our gut aids us—in digestion of our food, protecting us from pathogens, how it’s essential to our immune system, how it creates 95% of our serotonin, and more—it’s easy to understand how crucial gut health is to our overall health.

Prebiotic foods are the first and most important step. Raw vegetables and fruits feed the healthy bacteria in our gut and provide the insoluble fiber that not only moves waste through our system, it provides a structure for the bacteria to cling to as it multiplies. These foods should comprise 80% of our diet.

Though stomach acid may kill the majority of bacteria in fermented foods, many believe that regular consumption of these foods adds to the healthy bacteria in the gut.

Not long ago, I drove across town to buy kimchi, one of my favorite probiotic foods. A pint was $6.99. A quart was $12.99. I was so excited to a gallon jar for $20.00 I forgot to read the label! MSG. Need I say more? So I decided it was time to learn how to make kimchi.

The first step in making any fermented food is to thoroughly wash the jar you are using for the fermentation, all of the utensils and dishes, and your hands. Just make sure everything is good and clean. Running things through the dishwasher or sterilizing is an option to consider.

You Will Need:

  • 1 large Chinese cabbage – 2 lbs (Napa seems to be the most common choice for kimchi, but you can use bok choy or any other cabbage)
  • 1 cup kosher salt
  • 2 cups of pure water
  • I daikon radish
  • 5 green onions or scallions
  • 1 Granny Smith apple
  • 2-3 carrots
  • 1 head of garlic
  • 1/4 cup of sliced ginger
  • 1 tablespoon organic sugar
  • 1 ½ cups of Korean red chili flakes or hot pepper powder
  • soy sauce, fish sauce, or vegetable culture
  • Jars or a fermenting crock

Chop Up Your Cabbage

There are hundreds of recipes for kimchi. One of the variations involves how you cut up the cabbage. You can cut it into bite size pieces or cut a Napa cabbage into four pieces, core the pieces, and separate each leaf that you will eventually spread with your spice mix and roll it up. Or you can leave the entire cabbage intact. In this recipe, we are going to cut the cabbage into bite size pieces.

Soak Your Cabbage

First wash the cabbage. Now you will soak the cabbage in your brine mixture.

Again, the directions vary widely on this step. Some say massage the salt into the cabbage leaves others say soak in salt water from 2 hours to overnight. My preference is the quick method that only takes an hour.

  • Separate the cabbage into 2 bowls (unless you have one great big bowl).
  • Sprinkle half a cup of salt on the cabbage in each bowl.
  • Pour one cup of water into each bowl.
  • Using very clean hands, massage the salt into the cabbage. Do this every twenty minutes for an hour.

Cut Your Other Vegetables

The other vegetables (and the apple) need to be cut into small pieces – thin enough to ferment well and become soft, but not so thin that they dissolve into the mixture. You can cut your radish, carrots, and onions into matchsticks or slices. Aim for bite size pieces that are no more than ¼ inch thick and 1 inch long. Set aside. (Remember to toss the cabbage after 20 minutes).

Make Your Paste

Use a food processor to process the ginger and garlic until it is a paste. Put it in a bowl and add the red chili flakes and organic sugar. Add a few tablespoons of non-chlorinated water to make the paste a spreadable consistency. Add two teaspoons of soy sauce or fish sauce or use a vegetable culture according to directions. Mix well. (Once again, massage and toss your cabbage.)

Rinse and Drain Your Cabbage

When you have massaged and mixed your cabbage three times, rinse it well to remove the excess salt. Make your final rinse in filtered or non-chlorinated water. (Chlorine inhibits the fermentation process). Rinse and dry your bowl. Drain cabbage in a colander for 20-30. Squeeze out excess water (or use a lettuce spinner).

Putting It All Together

Once your cabbage has drained, put it back in the dry bowl and add the other vegetables and apple. Mix well.

Rubber or plastic gloves are a good idea. If you don’t use them, the red pepper will burn sensitive skin. But you don’t have to use them. Just make sure your hands are really clean and don’t touch your face or eyes.

Add the paste and really work it in to coat every surface.

Pack the coated produce into jars or a crock. Pack it tight. Leave an inch or two at the top of the jar. Push down on the cabbage mixture to make the brine rise above it.

Put a lid on the jar and store in a dark place for 1-5 days. You will need to burp the lid once a day if you use a standard jar. Or you can use a lid with an airlock. Or you can use a crock. Your kimchi will be ready when the cabbage looks a little translucent and tastes right. Usually 2-3 days. Refrigerate it at that time to slow down the fermentation process.

Remember, kimchi recipes will vary in ratios and ingredients. The amount of ginger and garlic vary widely and whether or not to use fish sauce or to add carrots or apple. Ratios will vary as well as ingredients. Experiment. Discover your own perfect recipe.

Fermented foods are just one of the ways to improve gut health. An 80% raw food diet is essential to gut health as is ridding the body of Candida.

Editor’s Note

Contrary to popular belief, fermented foods are not a great source of probiotics. The bacteria, while numerous, mostly dies in the stomach acid. There are tons of other benefits to fermented foods, and some of the bacteria do reach the gut, but for people suffering from Candida, fermented foods are not your best defense. The supplements below and garlic are better for balancing gut flora. A “trick” that some do is to use certain foods like black strap molasses or baking soda to lower the acidity of the stomach acid and then eat sauerkraut.

Also, most of the probiotics you find in stores have weak bacteria that don’t make it past the stomach acid. FloraMend and Bio-K have exceptionally strong bacteria strands that pass through stomach acid fully functional. Also, vegetables make great prebiotics. They ferment in the gut (in a way) as they are digested.

Recommended Supplements:
Further Reading:
Sources:

 




Your Guide to Root Vegetables – Health Benefits, Recipes, and More

Root vegetables are exactly what the name implies – they are the root of the plant. The most common root vegetables have become family staples: potatoes, sweet potatoes, carrots, onions, beets, and radishes. Some are treasured spices: garlic, ginger, horseradish, and turmeric. And then there are the more adventurous root vegetables that you may or may not have cooked or eaten: daikon radishes, turnips, parsnips, rutabagas, Jerusalem artichokes, celeriac, kohlrabi, yuca, jicima, maca root, and more.

Due to their ability to absorb vitamins and minerals from the ground, root vegetables grown in rich soil are full of nutrients and are an excellent source of fiber. Many are high in vitamin C, B vitamins, and vitamin A. Many are antioxidants. Several have remarkable healing properties.

Contents

Unfortunately, root vegetables absorb toxins from the ground as well, making organic the best choice.

In choosing the best root vegetables, all should be firm, never soft, and blemish free. If the tops are still attached, you want to choose fresh leaves, not only as a means to choose the freshest vegetables, but the tops of many root vegetables are eaten as well as the root.

In the past, we stored root vegetables in the root cellar, a dark, cool, humid space. If you choose to store any root vegetables in the refrigerator, cover and seal them in plastic or paper and place them in a drawer or they will soon become soft. (Do not refrigerate regular onions or potatoes.)

Many root vegetables can be eaten raw, steamed, sautéed, baked, roasted, stir fried, or fried.

Potatoes

potatoesThe number one food crop in the world, potatoes are a nutritious vegetable unless they are fried or loaded down with butter and sour cream. They are a good source of antioxidants, vitamin B6, vitamin C, potassium, manganese, phosphorus, niacin, copper, and pantothenic acid.

There are around 100 varieties of potatoes with varying skin colors (red, brown, yellow or purple-grey). The flesh is white, yellow, or purple. Potatoes also come in all shapes and sizes from the giant russets to tiny fingerlings.

Do not store potatoes in the refrigerator or in sunlight. A cool, dark place is best. Do not leave them in a plastic bag that will trap moisture. Store in paper bags or burlap. Do not eat potatoes that have turned green or sprouted.

Potatoes are one of the “dirty dozen” with the highest pesticide residues. Choose organic potatoes to avoid these toxins.

Potatoes can be baked, roasted, steamed, boiled, or fried. A common favorite way to cook baked potatoes is with rosemary.

Recipe: Rosemary Potatoes

Bake small potatoes (or 4 large potatoes) in the oven at 360 degrees until they are 3/4 of the way done. Remove from oven, cut in half (peel and dice large potatoes) and mix with the following:

  • 2 tablespoons olive oil or coconut oil or ghee
  • 1 tablespoon minced garlic
  • 3 tablespoon chopped fresh rosemary
  • 2 tablespoon chopped fresh parsley
  • 1 teaspoon spicy red pepper flakes
  • 1 teaspoon salt
  • 1 teaspoon of black pepper
  • 1 teaspoon of turmeric

Return to the oven and continue cooking until done.

Carrots

carrotsMost of the time, the carrots we see in the grocery store or farmers market are a bright orange color, but carrots come in a variety of other colors: white, yellow, red, and purple.

Carrots are a well-known and proven aid to eye health, including glaucoma and cataract prevention. Newer studies reveal their ability to prevent colon cancer and cardiovascular disease. They are an excellent source of vitamin A, with one cup of carrots providing more than the daily requirement. They are also a good source of vitamin C, B vitamins, vitamin K, vitamin E, manganese, potassium, and more.

If the carrot tops are attached, cut them off before storing the carrots and the tops in the refrigerator. Tops can be eaten; try adding them to your salads.

Carrots can be eaten raw or cooked in a variety of ways; however, steaming is said to retain the most nutrients and provide the best taste. Cut in 1/2 inch slices and steam for 5 minutes.

Recipe: Carrot Slaw

A delicious carrot slaw can be made with three ingredients: carrots, pineapple, and raisins (or dried cranberries).

  • Cut one fresh pineapple into small pieces – retain juice.
  • Add shredded carrots. Judge the amount by the pineapple and pineapple juice. You want the juice to moisten all of the carrots. (You can always add a little extra juice.)
  • Add raisins or dried cranberries. Stir and eat immediately or cover and refrigerate a few hours to let the flavors mingle.

Sweet Potatoes

Sweet PotatoesThere are about 400 varieties of sweet potatoes. Their flesh may be nearly white, cream, yellow, orange, pink, or purple. They are anti-inflammatory, have antioxidant properties, and they help maintain blood sugar levels.

The leaves of the sweet potato plant have antioxidant properties and are often added to soups. Purple sweet potatoes contain an antioxidant ability more than 3 times that of blueberries. They are also a very good source of vitamin C, B vitamins, manganese, phosphorus, copper, potassium, and pantothenic acid.

Sweet potatoes can be baked, roasted, stir fried, fried, boiled, or steamed. Like carrots, steaming retains the greatest nutrients, though boiling retains plenty of beta-carotene. Baking or roasting doubles the glycemic index.

Recipe: Sweet Potato Pie

  • 4 medium sized sweet potatoes. (The dark orange kind)
  • 1 fresh pineapple, chopped into small pieces.

If you bake the sweet potatoes, bake them slowly in a 350 degree oven. If you slice and steam them, you may want to add a little honey after mixing all the ingredients.

  • Mash or whip cooked sweet potatoes with coconut oil or ghee
  • Add spices to taste: cinnamon, cumin, allspice, nutmeg, and salt.
  • Add fresh pineapple when the sweet potatoes have cooled enough to not kill the pineapple’s enzymes.

Onions

onion braidOnions support the cardiovascular system, benefitting both the heart and the blood vessels. They help increase bone density, support ligaments, and are an anti-inflammatory. Onions have also been shown to help prevent cancer and are antibacterial. Rat studies are showing onions help balance blood sugar. They are a very good source of biotin and a good source of vitamin C, copper, B6 and B1, phosphorous, potassium, and folate.

There are two important things to keep in mind when dealing with onions. 1. Do not over peel! The outer layers are more nutrient dense than the inner layers, so peel as little as possible. 2. Let onions sit for 5 minutes after chopping or slicing before cooking them. Again, this has to do with nutrients and the chemical process that takes place within the onion when it is cut.

Green onions can be stored in the refrigerator along with bagged scallions. Other onions should be stored at room temperatures, away from potatoes and bring sunlight. Wire baskets or other methods that allow for ventilation are good.

This amazing recipe comes to us from Julie Kinch and Debbie Fraser of Cooks With Cocktails (See link below).

Recipe: Gluten Free Crispy Baked Onion Rings

Ingredients

  • 1 large Sweet Onion (I like Vidalia, but you can really use whatever)
  • Olive Oil Spray

For The Dry Mix

  • ½ cup Arrowroot Powder
  • 2 tsp Paprika
  • 5 tsp Salt
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 5 tsp Sugar (optional)

For The Wet Mix

  • ½ cup Coconut Milk
  • 1 Egg

Instructions

  1. Heat your oven to 400 degrees.
  2. Mix together all the dry ingredients in a medium sized bowl.
  3. Mix together the two wet ingredients.
  4. Slice the onion to make rings that are about ¾ of an inch wide. Peel the skin from each ring and carefully separate the rings from each other.
  5. Line a baking tray with parchment paper.
  6. One at a time, take each ring and dip it into the wet mix. Then drip it into the dry. Coat it well, but make sure to tap all the excess back into the bowl. Place the ring on the baking tray.
  7. When all the rings are ready, spray the rings with olive oil spray. You want to coat them, but not get too much. Flip them over and spray the other side.
  8. Pop them into the oven. Check them after 9 or 10 mins and flip them over. Cook for an additional 4 mins or so.
  9. Take them out and serve them right away.

Leeks

Like onions and garlic, leeks are an allium vegetable. And like onions and garlic, they should be allowed to sit for 5 minutes or more after cutting before you cook with them in order to receive the greatest nutritional benefit. However, raw leeks are delicious with a milder taste than onions.

Leeks are an excellent source of vitamin K; a very good source of manganese, vitamin B6, copper, iron, and folate; and a good source of vitamin C, vitamin A, fiber, magnesium, vitamin E, calcium, and omega-3 fats.

Leeks provide support for the cardiovascular system due to their antioxidant qualities and their ability to lower homocysteine levels.

Store them in the refrigerator without cutting or washing them before use. To use them, cut off the root and peel the outer layer around the base. You can slice the lower part in whole slices, but as you near the greens you must slice it in half to wash out the dirt that always accumulates.

Cock-a-leekie soup is a delicious traditional Scottish recipe for those who eat chicken.

Add them to any recipe where you would add onions. You can stir fry or steam them, or add them to soups and salads.

Beets

Beets provide antioxidant, anti-inflammatory, and detoxification support. They are especially good for the nervous system and eye health. They help prevent heart disease and cancer, and their fiber is especially healthy for the digestive tract. Beets contain folate, manganese, potassium, copper, magnesium, phosphorus, vitamin C, B6, and iron.

Beets can be eaten raw, baked, roasted, boiled, or steamed, but the most nutritious way to eat them is raw or lightly steamed. (If you cut them into quarters, they should steam within 15 minutes. Cooked beets can be easily peeled after cooking by rubbing the skin off with a paper towel. Nutritious beet greens can be eaten raw or cooked.

To store beets, cut off the tops, leaving 2 inches of stem. Place tops in one plastic bag, the roots in another, and store them both in the refrigerator.

Raw Beet Salad

  • Three medium to large beets.
  • 2 limes
  • Honey to taste

Use a spiralizer to make beet ribbons. Juice the limes. Mix honey into the lime juice to taste. Pour over ribbons. (If you do not have a spiralizer, use a peeler or grate the beets.)

Yams

Yams are also root vegetables, distinctly different from sweet potatoes. Yams, which are native to Africa and Asia, are rarely found in U.S. grocery stores, though they may be found in an Asian market. The peels are brown and are not smooth–rather they look like they are covered in small roots.

There are two main types of sweet potatoes. The one with a deep orange colored flesh is often called a yam, just to differentiate the two.

True yams are a good source of potassium, vitamin C, and vitamin B6. As far as recipes go, you can cook yams like a sweet potato but know that they are drier and not as sweet. Try yams in place of the sweet potatoes for these fries:

Radishes

RadishesThe health benefits of radishes are truly impressive. They are said to be good for the liver and stomach, the kidneys and bladder, the lungs, the cardiovascular system and the immune system. They purify the blood and eliminate waste, detoxify and are an anti-congestive. They are used to treat cancer, jaundice, constipation, urinary tract and kidney infections, skin ailments, and more.

Radishes come in varying shapes and sizes from large to small, from long to round, and in colors that include white, black, yellow, green, pink, red, or purple. All are a great source of vitamin C.

Daikon radishes come in all shapes and sizes, though the ones sold in the U.S. market generally look like oversized white carrots. The tops are edible and have a peppery taste; they are often added to salads.

Smaller radishes are more nutritious because nutrition is pulled from the root to the tops as the vegetable matures.

Daikons are an excellent source of vitamin C. They also contain vitamin B6, magnesium, and calcium.

To store, wrap tightly in plastic and refrigerate.

Grate them raw and add to salads, slow cook, steam, roast, bake, or pickle them. You can frequently find a daikon radish salad made with rice vinegar in Asian buffets. But here is a recipe for a real treat:

Recipe: Spicy Radish Kimchi

From Reviving the Tradition of Fermented Foods (See link below)

Yield: 1 quart

Ingredients

  • 1 large (12-16″ and 3″ diameter) daikon radish
  • 2 baby leeks OR 4 scallions (green onions)
  • filtered water
  • sea salt
  • 4-6 garlic cloves, peeled
  • 2-inch piece of ginger
  • 1 oz. red pepper powder (more=spicier)
  • 1 Tbsp fish sauce (to taste); optional
  • 1 Tbsp tamari or shoyu (soy) sauce

Instructions

  • Soak the Veg
  • Cut off greens from radish and peel outer layer off with a peeler. Use greens for another purpose.
  • Cut radish into 1 inch cubes, or slice into rings.
  • Dissolve 3 Tablespoons salt into 1 quart of water in a half-gallon (or larger) container. Avoid using a metal container.
  • Add radish cubes to brine and soak for up to 6 hours.
  • Drain the veggies through a colander. Reserve 1 pint of brine when draining.
  • Make Paste
  • Roughly chop the garlic and ginger. Add to bowl of a food processor bowl. If you don’t have a food processor, dice the ginger and garlic so it’s almost a paste, and add to a mixing bowl.
  • Slice leeks or scallions into ½” pieces and add to mix.
  • Add pepper powder, tamari and fish sauce to mixing bowl. Vegan variation: omit fish sauce.
  • Stir and mash contents (or pulse with food processor) together until a paste forms.
  • Wearing a latex or plastic glove to protect yourself from the heat of the pepper, mix the paste thoroughly with your hand into the drained radish cubes. You can mix everything directly in the fermenting container, or in a separate large mixing bowl. Mix until the cubes are coated nicely with the paste.
  • Ferment
  • Even out the cubes in the container. Next, right on top of the mixture, place the largest object (usually a plastic lid or plate) you can find which will fit inside the diameter of the container.
  • Add a weight (such as a wine bottle or other glass bottle) on top of the lid/cover.
  • Liquid will continue to create a brine while the veggies are weighed down.
  • Check the container in 1 day. If the contents are not sumberged in brine, add the reserved brine.
  • Cover with a cloth and rubber band to keep flies out. (If using airlock skip this step).
  • Place in a cool spot (out of direct light) for 14 days. The larger pieces take a little longer to ferment than smaller diced styles of kimchi. Note: Your house will smell like kimchi.
  • Move to refrigerator, where the taste will develop slowly. Will keep for up to 6 months

Turnips

radishes 5/10

Turnips are an ancient food for humans. Evidence shows they have been eaten since prehistoric times. They have also been used as fodder for animals for 600 years or more.

Turnips are a good source of vitamin C, while the greens (the tops) are a good source of vitamin C, vitamin K, vitamin A, folate, and calcium.

Some people find turnips too bitter to eat due to a genetic sensitivity to the cyanoglucosides they contain.

Turnips can be eaten raw – just grate them up and add them to salads. Generally, they are eaten in the many ways we eat potatoes. You can boil them, fry them, steam them, mash them up with milk and butter or add them to soups, stews, and other dishes.

Rutabagas

The origin of the rutabaga is an interesting one: they are a cross between the turnip and cabbage. In many countries they are called turnips, yellow turnips, or Swedish turnips along with other names such as neeps.

Rutabagas are an excellent source of vitamin C.

Like turnips, rutabagas contain cyanoglucosides. To those who have inherited 2 genes that detect a particular bitterness receptor, rutabagas are inedible due to their bitterness.

Rutabagas are eaten in a variety of ways. They can be baked or boiled and eaten alone or mashed and combined with other root vegetables such as potatoes and carrots. Rutabagas are also added to soups and stews.

Parsnips

Jerusalem artichokesParsnips look like white carrots. Like turnips, they were once used as a regular staple before the popularity of potatoes took their place.

Parsnips are a good source of vitamin C, folate, and manganese. You can cook them any number of ways from grating them and adding them to salads raw to using them instead of carrots in a cake.

Below you will find two recipes; one is sweet, the other not. These recipes are from Seasonal Chef. (See link below).

Recipe: Orange-Glazed Parsnips

  • 8-10 medium parsnips
  • 1 tsp salt
  • 2 tbl butter or margarine
  • 2 tbl honey
  • 1/2 tsp salt
  • 1/4 cup orange juice
  • 1/2 tsp grated orange peel

Instructions

  1. Peel parsnips and cut into quarter-inch-thick sticks. Cover parsnips with water and simmer until just tender, about 15 minutes. Drain.
  2. Meanwhile, in saucepan, melt butter, stir in honey, salt, orange juice and peel. Heat to boiling. Turn off heat, add drained parsnips and gently stir to coat pieces.

NOTE: For maple-glazed variation, try using ¼ cup maple syrup, ¼ tsp prepared mustard, salt and pepper to taste.

Recipe: Kale and Parsnips

Ingredients

  • 1 cup sliced onions
  • 1 cup halved and sliced parsnips
  • 1 tbl corn oil
  • 1 cup water
  • 2 tbl ginger, minced
  • 1 bunch kale, veins removed and cut into bite-sized pieces

Instructions

  1. Saute the onions and parsnips in oil for about 5 minutes, stirring occasionally to prevent burning. Add the water and ginger. Cover and simmer for 4 to 5 minutes.
  2. Add the kale and continue cooking 4 to 5 minutes longer. Stir occasionally but otherwise keep the saucepan covered.

Jerusalem artichokes

Jerusalem artichokesJerusalem artichokes, also known as sunchokes, are a plant native to North America that was cultivated by Native Americans. The plant is in the sunflower family, and it grows tall beautiful sunflowers. The root is similar to ginger root or fingerling potatoes.

The skin of the sunchoke root may be light brown to tan or pink to reddish in color. The inside may be white, cream colored, tan, or purple. They are high in fiber and a good source of iron, potassium, and thiamin.

There are many recipes, various kinds, for sunchokes, from soup to chips. As a matter of fact, there are many recipes on the web for chips. Just slice them thin and cook in oil. Sprinkle with herbs. But be careful, they’re apparently delicious. Don’t eat too many. Sunchokes have quite a reputation for flatulence when eaten in excess.

The following recipe is from The Fruit Guys. (See link below.)

Recipe: Pan-Fried Jerusalem Artichokes in Sage Butter

Ingredients

  • 3 tablespoons butter, divided
  • 2 tablespoons olive oil
  • 1 pound Jerusalem artichokes, scrubbed and cut into 1/4-inch-thick rounds
  • 3 tablespoons fresh sage leaves, coarsely torn and divided
  • 2 teaspoons fresh lemon juice
  • 2 tablespoons fresh Italian parsley, chopped

Preparation

  • Melt 1 tablespoon butter with olive oil in large nonstick skillet over medium-high heat.
  • Add Jerusalem artichokes and half of the sage.
  • Sprinkle with salt and pepper. Sauté until brown and just beginning to soften, turning frequently, about 10 minutes.
  • Using slotted spoon, transfer Jerusalem artichokes to shallow serving bowl.
  • Add remaining 2 tablespoons butter and sage to skillet; fry until sage darkens and begins to crisp, about 30 seconds.
  • Add lemon juice; simmer 1 minute. Pour lemon-sage butter over Jerusalem artichokes in bowl, tossing to coat.
  • Season with salt and pepper. Sprinkle with parsley.
  • Serves 4–5. Prep time, 15 minutes; cook time, 15 minutes.

Celeriac

CeleriacAlso known as celery root, turnip rooted celery, or knob celery, is a variety of celery. Celeriac is an excellent source of vitamin K and a good source of vitamin C, Vitamin B6, and phosphorus. The big brown bulbous root is eaten raw or cooked and tastes similar to celery, or some say, celery and parsley combined.

The following recipe is from Sylvia Fountaine of Feasting at Home. (See link below.)

Recipe Celeriac Fennel Soup

Prep time, 15 mins. Cook time is about 20 mins. The recipe yields 8 Cups Soup

Ingredients

  • 1 large fennel bulb, cored and diced ( about 1 ½ cups)
  • 1 C white onion, diced
  • 1-2 Tablespoons olive oil
  • 2 grapefruit-sized celeriac- peeled and diced ( about 4-5 cups)
  • 8 Cups Chicken or Veggie stock
  • ¼ teaspoon white pepper
  • salt to taste
  • ¼ cup creme fraise or sour cream for garnish ( optional)
  • Parsley oil (optional, for garnish – see recipe below)

Instructions

In a large heavy bottom pot, saute diced onion in 1-2 Tablespoons olive oil, over medium high heat until tender, about 5 minutes. Add fennel. Turn heat to medium-low and saute until fennel begins to caramelize, stirring occasionally about 12 minutes. Add celeriac, pepper and 8 cups chicken stock. Turn heat to high, bring to a simmer, lower heat, cover, and continue simmering until celeriac is very tender, about 15-20 minutes.

Using a blender, blend until smooth -in batches, only filling blender 1/2 full. (Remember when blending any hot liquid, cover the blender lid firmly with a kitchen town, and only fill blender 1/2 full, and start on the lowest speed, to prevent a blender explosion.)

Return to the pot. Taste for salt. When serving, garnish with a swirl of creme fraise, (or sour cream) and a little parsley oil.

Recipe Parsley Oil
  • 1 Cup packed Italian parsley ( stems ok)
  • ½ Cup olive oil
  • ½ clove garlic
  • ¼ teaspoon kosher salt
  • 2 teaspoon lemon juice
  • Pulse all ingredients in a blender or food processor until combined.
  • 1 white onion diced

Kohlrabi

kohlrabiYou know how tomatoes are actually fruits? Kohlrabi isn’t actually a root vegetable. The bulb is actually a part of the stem that grows above ground. It is probably considered a root vegetable due to both its name and its appearance, as it looks like a cross between a turnip and celeriac, and its name is a German word that is literally a combination of cabbage and turnip.

Kohlrabi is a member of the cabbage family, though it is said that its mild taste is more like broccoli. This vegetable, once a favorite of European nobles, has never lost its popularity in Europe.

It is high in fiber, vitamin A, vitamin C, folic acid and calcium.

It can be eaten raw, as a matter of fact, it is eaten raw like a piece of fruit by many Germans. Choose small bulbs; large bulbs are woody, tough, and require peeling. Small bulbs can be eaten peel and all.

There are two varieties: one is purple, the other green. The purple one is sweeter.

Here is an interesting salad from Vegetarians in Paradise. (See link below.)

Kohlrabi Siam Chopped Salad

Yields 4 servings

Ingredients

  • 4 medium kohlrabis, peeled and cut into 1/4-inch dice
  • 1 1/2 cups (360 ml) chopped Napa cabbage
  • 1/4 pound (115g) snow peas, chopped
  • 1/2 to 1 fresh pasilla (poblano) pepper, diced or 1/8 teaspoon crushed red pepper flakes
  • 1/2 red bell pepper, cut into fine julienne about 1 inch (2.5 cm) long
  • 3 green onions, chopped
  • 3 tablespoons organic canola oil
  • 2 tablespoons toasted sesame seeds
  • 1 or 2 cloves garlic, finely minced
  • 1/2 inch (1 cm) piece ginger, peeled and grated
  • Juice of 1/2 lemon (about 1 tablespoon)
  • 2 teaspoons sesame oil
  • Dash of rice vinegar
  • Salt and freshly ground pepper to taste
  • Black sesame seeds
  • 2 tablespoons minced green onions

Instructions

Combine all the ingredients, except the black sesame seeds and green onions, in a large bowl and toss well to distribute the seasonings evenly.

Transfer to an attractive serving bowl or platter and garnish the top with the black sesame seeds and minced green onions.

This salad is best if made several hours ahead to allow the dressing to penetrate the vegetables. Serve as a salad course or a side dish.

Cassava or Yuca

Cassava, also known as Yuca, maniac, Brazilian arrowroot, tapioca, and many other names, is an important staple throughout the world. Yuca has a high carbohydrate content and is high in vitamin C, phosphorus, and calcium. An amazing variety of traditional dishes are based on this root vegetable from alcoholic drinks to a vegetable used like potatoes or flour to make bread, cakes, and crackers. In the U.S. cassava is mostly sold as tapioca for pudding.

Cassava is a rot generally 2-4 inches in diameter at the top and approximately 6-12 inches long. The brown skin is rough; the inner flesh is white to yellow. Cassava is an excellent source of calcium, vitamin C. The leaves are edible as well and are a good source of protein.

Cassava root must be properly prepared or it will be toxic.

Tapioca Pudding

  • 3 cups of goat milk or nut milk
  • 2 eggs – whisked
  • ½ cup tapioca
  • ¼ teaspoon salt
  • ½ teaspoon vanilla
  • ¼ to ½ cup (more or less to taste) of honey

Instructions

Soak tapioca in cold water overnight.

Drain tapioca and add to milk and salt in a saucepan. Bring to a boil while stirring.

Reduce heat and cook for 5 minutes. Continue to stir.

Remove from heat. Whisk a cup of mixture into beaten eggs, a little at a time. Once it is all blended, stir it back into the pot.

Simmer over medium-low heat for 2 or more minutes, until it thickens. Remove from heat and add honey and vanilla. Stir and taste. Add more honey if needed.

Serve hot or refrigerate and serve cold.

Jicama

Jicama, also called Mexican yam or Mexican turnip (among other names), is actually a relative of the bean family. Like regular potatoes, the vines and leaves of this plant are poisonous.

Jicama is a good source of fiber and an excellent source of vitamin C.

The flesh is white with a papery yellow/brown peel. The sweet, crunchy flesh is often cooked in soups and stir fries, but it usually eaten raw with a dip.

An easy dip is made by adding a bit of honey and lime juice to yogurt. But any dip you use for raw veggies is a good match for jicama from spinach and guacamole to the hummus and gourmet combinations. Many just squirt lime and sprinkle chili powder on jicama strips. Here is a great recipe that utilizes the dehydrator.

Recipe: Spicy Lime Jicama Chips by Ilene of The Colorful Kitchen

Makes 4 servings

Ingredients

  • 2 medium jicama
  • 2 tbs gluten-free tamari
  • 1 tbs + 1tsp agave
  • juice of 2 limes
  • 1/2 tsp cayenne pepper

Directions

Combine tamari, agave, lime juice and cayenne pepper together in a small bowl.

Peel jicama and cut it in half. Slice into strips 1/8″-1/4″ thick. You can do this by hand or with a mandolin slicer.

Place jicama strips in a medium bowl and coat thoroughly with marinade. Make sure each piece of jicama is completely covered.

Place strips on dehydrator tray. Dehydrate at 110° for 4 hours, then flip jicama over, rotate trays and dehydrate for another 4-6 hours. Your chips are done when they are crispy on the outside but not shriveled. Enjoy with salsa, guacamole or your favorite dip!

Maca Root

Maca root is also known as Peruvian ginseng. It’s not surprising, considering the medicinal properties attributed to it and the fact that it is known to be an aphrodisiac. It is eaten as a food in the areas where it is grown and it made into flour. But most of its use in the U.S. is as a supplement.

Maca root is said to increase energy; boost brain power, endurance (both athletic and sexual), stamina, libido, fertility, and general health. It balances hormones (both male and female), reduces stress and anxiety. It stabilizes mood and mood swings, aiding in depression. It improves health of teeth and bones, strengthens hair and reduces hair loss. It alleviates symptoms of menopause and PMS. It is also said to clear acne and blemishes. Wounds heal faster.

Maca is rich in B vitamins, vitamin C, vitamin E, calcium, zinc, iron. Magnesium, phosphorus, and amino acids.

The hypocotyl, the bulb between the stem and actual roots, can be one of many colors: cream, gold, red, green, blue, purple, or black.

Maca Root Contraindications

  • Do not use if pregnant or lactating.
  • Do not use if you have hormone-related cancer or polycystic ovary syndrome.
  • Use with caution if you have thyroid problems. Lighter colored maca inhibits iodine uptake, while darker maca contains natural iodine.

There are also warnings to start slow, with no more than ½ to 1 teaspoon a day; 1 tablespoon is the average daily dose for a few days followed by a few days abstinence. Too much may disrupt your hormones.

These are most of the better-known root vegetables. There are more, of course, some familiar, many not, but all are worth discovery. If you have any favorite recipes, please share them.

Further Reading:
Recommended Supplements:
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A Salad a Day – New Year’s Resolution Will Do More For Your Health

We are quickly approaching the New Year, the time when we all take stock of the year before and vow to change or improve. For the vast majority of us, New Year’s resolutions include some version of eating healthier or eating less. For a week or two, we just might give it a try. But old habits die hard, and soon we slip back into the usual routine. I believe there are good reasons new eating habits don’t stick. We don’t feel better; we just feel deprived. And new routines are usually too time consuming.

Make It Quick, Easy, and Life Changing

If you were to make one dietary change this year–just one—this one could change your life. Make a resolution to eat raw, fresh, organic produce each day. Your goal is to make raw produce 80% of your diet. For the majority, this will be a radical change, but it doesn’t have to be a difficult one.

Once a week, buy all the necessary veggies to make an incredible salad. Make one big batch every few days, and eat a big salad at least once a day (but know that the health benefits are greater if you make each and every salad fresh).

This is not the usual, wimpy salad. This salad is an adventure and the most nutritious salad you will ever eat. It is so good, you’ll never get tired of it. That said, you can always change it up. Just be sure you have a very large variety of veggies in your salad.

The Perfect Salad

This is your base:

  • Spinach
  • Field greens
  • Red cabbage
  • Collard greens (cut in fine strips)
  • Kale
  • Swiss chard
  • Collard greens
  • Beet Greens (they spoil fast, so eat these within a few days)

Forget iceberg lettuce. From now on, your “lettuce” should consist of at least five of the aforementioned leafy vegetables. Then you top it with shredded root vegetables.

These are your shreds:

  • Beet root
  • Carrots
  • Daikon radish
  • Artichoke root
  • Zucchini
  • Yellow squash

Zucchini and squash don’t last as long as the root veggies once they’re shredded, so take that into consideration when making them in advance.

Toppings:

  • Cilantro
  • Red onions
  • Leeks or green onions
  • Cucumber
  • Garlic
  • Turmeric
  • Pepper (or dried, ground up, non GMO papaya seeds)
  • Sunflower seeds (and/or chia seeds, walnuts, whatever you like)
  • Pomegranate seeds
  • Cranberries

I also like to add soft-boiled eggs and raisins and then top it off with a mix of balsamic vinaigrette, apple cider vinegar, and either flax seed oil or an omega 3 oil blend. Mix it up well to get the seasonings and dressing over all of the vegetables. I also used to add sheep feta cheese and chicken or steak, too. If you’ve got a meat eating friend who’s health you’re trying to turn around, and they balk at the idea of salads, then throw in a nice sheep feta and some meat, and they’ll love it.

Eating one salad a day plus several servings of raw fruit each day is a habit that is easy to include in your daily life if you prepare one or two big batches of salad a week. You will feel so much better, so quickly, you will not want to go back to your old habit of eating a sandwich and chips, fast food, or a frozen entree for lunch. If you are detoxifying, or dealing with illness and wish to incorporate these salads, be sure to make them fresh each time.

Of course, whenever possible, buy organic produce. Get to know your farmer’s markets if you have any near. And from now on, always have a salad in the fridge waiting for you. You’ll start to crave them in no time, as other habits, the not so healthy ones, begin to lessen their hold on you. The transformation is amazing. More than anything else, in my experience, these salads have been the precursor to a much healthier and disease free life for so many people. Seriously. These salads are that powerful. Put your health in your own hands.

Check out 80% Raw Food Diet for a salad dressing recipe that is to die for! And if you’re ready for step two, drink a gallon of cranberry, stevia lemonade a day (recipe here). And let us know if you’ve got some salad recipes or tips that you can share with us.

Further Reading:



Powerfully Healing Raspberry Cream Smoothie Recipe

This is a powerful smoothie. The health benefits are enormous. If you have arthritis, diabetes, cancer, or any other major health ailment, or your goal is to prevent these diseases, this is a smoothie you should drink regularly.

For a massive boost of enzymes, tons of antioxidants, and a tremendous amount of anti-inflammatory healthy fats, you can’t do much better than this recipe.

If you suffer from Candida, we recommend you take some SF722 or some other yeast killer, as pineapple is very high in natural sugars. We also recommend adding a few scoops of Total Nutrition Formula for extra nutrition.

This smoothie is absolutely delicious; I’ll bet it’s the best you’ve ever had. And it’s kid friendly!

Just watch the video below and we’ll prove it.

A few of the many benefits of avocados

  • Helps lower cholesterol
  • Reduces the risk of diabetes, stroke, and coronary artery disease
  • Promotes a healthy body weight and BMI
  • Reduces the risk of cancer
  • Anti-inflammatory
  • Promotes a healthy immune system
  • Promotes healthy hair and skin

A few of the many benefits of pineapple

  • Prevents free radical damage
  • Helps build strong bones
  • Promotes healthy gums
  • Helps prevent macular degeneration
  • Reduces the risk of diabetes, stroke, and coronary artery disease
  • Promotes a healthy body weight and BMI
  • Reduces the risk of cancer
  • Anti-inflammatory
  • Helps lower cholesterol
  • Promotes a healthy immune system
  • Promotes healthy skin
  • Detoxifies the liver

A few of the many benefits of coconut oil

  • Helps lower cholesterol
  • Reduces the risk of diabetes, stroke, and coronary artery disease
  • Promotes a healthy body weight and BMI
  • Reduces the risk of cancer
  • Anti-inflammatory
  • Promotes a healthy immune-system
  • Promotes healthy hair and skin
  • Antifungal, antibacterial, and antiviral 

A few of the many benefits of raspberries

  • Helps lower cholesterol
  • Reduces the risk of diabetes, stroke, and coronary artery disease
  • Promotes a healthy body weight and BMI
  • Reduces the risk of cancer
  • Anti-inflammatory
  • Helps lower cholesterol
  • Promotes a healthy immune system

Recipe

This is about as easy as it gets. The recipe serves four. It’s perfect for a Vitamix. If you have a smaller blender, you may need to cut the recipe in half. Of course, all ingredients should be organic whenever possible.

Ingredients

  • 1 whole, fresh, medium pineapple
  • 10 ounces frozen raspberries
  • 1 medium to large avocado
  • 4 tablespoons coconut oil

Instructions

  1. Blend pineapple first.
  2. Then add avocado and coconut oil.
  3. After the first ingredients are fully blended, add the frozen raspberries and blend until smooth.
  4. Enjoy!

Recommended Supplements:
Further Reading:



Winter Squash with Delicata Squash Fries Recipe

It’s harvest time for winter squashes. How many of these beauties have you tried?

  • Acorn
  • Butternut
  • Delicata
  • Hubbard
  • Kabocha
  • Spaghetti
  • Sweet Dumpling
  • Turban

Winter squashes can be baked or boiled, though boiling is a lot more work. Peeling and dicing the tough skinned veggies in order to boil the inner flesh isn’t easy. The simplest way to cook these wonderful anti-oxidant filled beauties is in the oven.

Fist scrub the outside under running water to remove all dirt. Carefully cut the squash in half and remove all seeds and strings. Brush the flesh with oil and cook right side up in a 3500 preheated oven until tender (30-60 minutes). Or don’t brush it with anything and cook it with the cut side down. Or even easier, bake it whole after piercing the skin several times with a knife or a skewer.

For a sweet version, you can brush the flesh with orange juice, cook until it is 80-90% done then cover the flesh with a glaze of honey, brown sugar, oil and spices (cinnamon, nutmeg, ginger, a touch of cayenne). If you score the flesh before putting it in the oven, it will hold the juices better.

Winter squash can also be filled with any concoction from vegetarian rice or quinoa based stuffing to meat based stuffing. Or you can cook it and cut it into cubes to store in the freezer to add to recipes as needed.

Spaghetti squash is unusual due to its stringy texture. You can cook this one with the cut side down or cook it whole. You can use it like spaghetti with any sauce you choose or heat up butter with lots of fresh garlic, basil, and parmesan cheese and toss with squash strands. All you have to do to get the strands is scrape the pulp out of the cooked squash with a fork. It divides up into strands much like pasta.

Delicata Squash Fries Recipe

My favorite thing about delicata squash is that you can eat the skin. It makes them perfect for squash fries.

Ingredients:

  • 1 delicata Squash
  • 1 Tbsp coconut oil
  • Sea salt, black pepper, paprika to taste

 

Instructions:

  • Preheat the oven to 425 degrees.
  • Cut the delicata squash in half and remove the seeds. Cut the squash into pieces roughly ¼ of an inch.
  • Put the squash in a mixing bowl and add the coconut oil and spices. Mix it all together. It’s easier to do this if you heat up the coconut oil so it coats the squash.
  • Distribute the squash evenly on a baking sheet lined with parchment paper or a baking mat. Bake the fries for 30 minutes or until slightly browned and crispy, turning them over halfway through the baking cycle.

The fries taste the best hot out of the oven.

Since this recipe is a fairly simple, it’s great for experimenting with different spices and flavors. You could substitute cayenne pepper for paprika if you want more of a kick. You could also try using herbs like rosemary or thyme. The possibilities for a delicious fall veggie dish are only as limited as your imagination!

It would be fun to try every squash on the list, if you haven’t already had the pleasure. Kabocha tastes like a combination of a sweet potato and a pumpkin, sweet dumpling squash tastes a little like corn, and turban tastes a bit like hazelnuts.

What are your favorite winter squash recipes?

 




Butternut Squash Health Benefits and More

Butternut Squash Is Good For…

Eating as a side dish cubed or mashed, as a soup, as an addition to baked goods, as a stuffed main dish. Try mixing butternut squash with other vegetables, grains, pasta, or quinoa.

Nutrition Composition of Butternut Squash

Butternut squash is high in fiber, phytonutrients, antioxidants, carotenoids (especially beta-carotene), vitamin A, vitamin C, vitamin B6, folate, potassium, magnesium, and manganese.

Nutrition Facts for 1 Cup

Calories: 1 cup 82
Total Fat: 0 g 0%
  Saturated Fat: 0 g 0%
   Trans Fat: ~
Cholesterol: 0g 0%
Sodium: 492 mg 20%
Total Carbohydrate: 22 g 7%
  Dietary Fiber: 0%
  Sugars: 4 g
  Starch:
Protein: 1.8g 4%
Vitamins
Vitamin A 22869 IU 457%
Vitamin C 31.0 mg 52%
Vitamin D ~ ~
Vitamin E 2.6 mg 13 %
Vitamin K 2.1 mcg 3%
Thiamin 0.1 mg 10%
Riboflavin 0.0 mg 2%
Niacin 2.0 mg 10%
Vitamin B6 0.3 mg 13%
Folate 38.9 mcg 10%
Vitamin B12 0.0 mcg 0%
Pantothenic Acid 0.7 mg 7%
Choline ~
Betaine ~
Minerals
Calcium 84.0 mg 8%
Iron 1.2 mg 7%
Magnesium 59.4 mg 15%
Phosphorus 55.4 mg 6%
Potassium 582 mg 17%
Sodium 492 mg 20%
Zinc 0.3 mg 2%
Copper 0.1 mg 7%
Manganese 0.4 mg 18%
Selenium 1.0 mcg 1%
Fluoride ~
Glycemic Load 8

Natural Remedies and Prevention with Butternut Squash

The high fiber content if butternut squash is a prebiotic that supports healthy bacteria in the gut and promotes regularity. High fiber helps to manage blood sugar, reduce inflammation and diseases associated with inflammation (cancer, cardiovascular disease, diabetes, obesity), and increased immune function. Beta-carotene, that the body turns into vitamin A, helps prevent colon cancer and asthma and helps maintain healthy eyes, hair, and skin, as it boosts immunity along with vitamin C. Its potassium content helps maintain a healthy blood pressure and overall health.

Things You Didn’t Know About Fruit

Technically, butternut squash is a fruit as its seeds are inside. This is true of all members of the gourd family, which includes winter squash, pumpkins, cucumbers, and melons. Butternut squash is the most widely grown winter squash in the United States.

How to Store Butternut Squash So It Lasts Longer

Do not store whole butternut squash in the refrigerator. Store in a cool, dry, place for 1-3 months.

How to Pick Good Fruit

Choose firm, unblemished squash with a matte finish. Avoid shiny skin; it is a sign that it was picked too early.

Recipes

Squash Ginger Soup from Healing the Body

 Ingredients:

  • 1-2 tbsp organic extra virgin coconut oil
  • 1 acorn or butternut squash, skinned and chopped
  • 2 medium carrots, chopped
  • 2 medium onions, chopped
  • 2 celery sticks, chopped
  • 3 cloves of garlic, minced
  • Large piece of ginger root (3 inches long)
  • Water to cover
  • Sea salt to taste

Directions:

In a large pot…

  • Sauté carrots, onions, celery, and garlic in coconut oil
  • Add squash and ginger
  • Cover with water
  • Simmer for 30 minutes
  • Puree and adjust water to desired consistency
  • Add sea salt and simmer for 10 more minutes

Or try this Curried Butternut Squash Soup from Healing the Body.

Further Reading:

 

Sources:

Power Foods: Butternut Squash – Whole Living

What Are the Health Benefits of Butternut Squash? – Medical News Today




Cranberries – Health Benefits, Natural Remedies, Nutrition Info, and Recipes

Cranberries Are Good For…

Cranberries are well known for treating urinary tract infections, but they do much more – from cardiovascular protection to cancer prevention.

Contents

Nutrition Composition of Cranberries

Cranberries contain lots of fiber, vitamin C, and manganese.

Nutrition Facts For 1 Cup of Chopped Cranberries % DV
Calories: 50.6 3%
Total Fat: 0.1 g 0%
  Saturated Fat: 0.0 g
   Trans Fat: ~
Cholesterol: 0 mg 0%
Sodium: 2 mg 0%
Total Carbohydrate: 13 g 4%
  Dietary Fiber: 5 g 20%
  Sugars: 4 g
  Starch:
Protein: 0 g
Vitamins
Vitamin A 66.0 IU 1%
Vitamin C 14.6 mg 24%
Vitamin D ~ ~
Vitamin E 1.3 mg 7%
Vitamin K 5.6 mcg 7%
Thiamin 0.0 mg 1%
Riboflavin 0.0 mg 1%
Niacin 0.1 mg 1%
Vitamin B6 0.1 mg 3%
Folate 1.1 0%
Vitamin B12 0.0 mcg 0%
Pantothenic Acid 0.3 mg 3%
Choline 6.0 mg
Betaine 0.2 mg
Minerals
Calcium 8.8 mg 1%
Iron 0.3 mg 2%
Magnesium 6.6 mg 2%
Phosphorus 14.3 mg 1%
Potassium 93.5 mg 3%
Sodium 2.2 mg 0%
Zinc 0.1 mg 1%
Copper 0.1 mg 3%
Manganese 0.4 mg 20%
Selenium 0.1 mcg 0%
Fluoride ~ ~
Glycemic Load 2

 

Natural Remedies and Prevention with Cranberries

The phytonutrients in cranberries include phenolic acids, proanthocyanidins, anthocyanins, flavonoids, and triterpenoids. It has long been known that cranberries can prevent and cure urinary tract infections. The proanthocyanidins in cranberries inhibit bacteria from latching onto the lining of the urinary tract. These proanthocyanidins also prevent bacteria that cause ulcers from latching onto the stomach lining.

Cranberry extracts support the immune system and have been proven to reduced the risk of colds and flu. Cranberries help the entire digestive tract from aiding in gum health in the mouth through supporting the balance of bacteria in the gut.

Cranberries are both an anti-inflammatory and an antioxidant, especially when the berries are eaten as a whole food. The anti-inflammatory properties reduce inflammation in the stomach, the colon and the cardiovascular system. In the vascular system, these properties inhibit the formation of plaque on the vessel walls.

Studies have confirmed that cranberries help prevent cancer, specifically breast, colon, prostate, and lung cancer.

Native Americans used cranberries in a poultice to stop bleeding and for their antibiotic qualities.

Cranberry History and Culture

Cranberries were grown by Native Americans before Europeans came to the continent. Colonists exported cranberries to England in the early 1800s. Cultivation spread across the northern area of what is now the United States and Canada to Scandinavia and Great Britain. Cranberries are grown in Europe and Northern Asia as well as Chile.

Cranberry Agriculture

Cranberries grow on low-lying vines in very particular soil conditions: a bed of sand, covered with gravel, covered with peat, covered with sand. These soil conditions can be found in the northern United States wetlands where glaciers once carved the land. Cranberries are often raised in bogs and harvested while floating on water.

Are there Genetically Modified Cranberries?

Cranberries are not genetically modified; however, cranberry juices and dried cranberries are often sweetened with either high fructose corn syrup or beet sugar and 90% of corn and the sugar beet crops are genetically modified.

Organic Versus Conventional Cranberries

Proponents of conventional farming methods for cranberries state that the bogs used to raise cranberries are rife with natural pests and that the wetlands encourage fungi. The What’s On My Food? website reveals 13 pesticides found on cranberries. Of these, 3 are known or probable carcinogens, 6 are suspected hormone disruptors, 5 are neurotoxins, 1 is a developmental or reproductive toxin and 6 are honeybee toxins.

It is interesting to hear from the other side. Cranberry Hill Farm, an organic cranberry grower, had this to say about their organic production:

We are willing to accept lower yields and do not ”push” our vines into high yield production with chemical fertilizers. This keeps the soil and the insects in balance, we welcome the presence of our helpers: such as spiders, wasps, bees, birds and other residents of the bog.

In the spring we flood the bog with clean spring water to retard the development of pests and  weeds.  We put on a layer of sand to bury some insect eggs and improve the surface of the bog.  We feed the vine with fish emulsion and other organic nutrients, and weed, weed, weed by hand.

It is a lot of work and we hope that the spirits of the Native Americans who lived here before us  and appreciated the cranberry harvest, see us and approve of how we manage our bogs.”

Fair Trade Cranberries

We did not find an fair trade issues for Cranberries. The U.S. is the leading grower of cranberries in the world.

Cranberry Human Rights Issues

We found no human rights issues regarding cranberry agriculture, but there are certainly environmental issues and human repercussions to the extensive pesticide use for commercial growers.

Things You Didn’t Know About Cranberries

There are only 3 commercially cultivated fruit crops that are native to North America. Cranberries are one of the three.

Cranberry vines do not need to be replanted each year. If properly cared for, vines last for years. Many cranberry farms produce crops each year from vines 150+ years old.

How to Store Cranberries So They Last Longer

Be sure to sort, removing any damaged or shriveled berries before refrigeration. Berries can be refrigerated for up to 20 days. Frozen berries can be kept for several years. Do not thaw the berries until you are ready to use them.

How to Pick Good Cranberries

Choose firm, plump, dark red berries. They should not be bruised, broken, shriveled, tough, or sticky.

Things to Consider

There is one contraindication for adding cranberries to your diet. If you suffer from kidney stones, especially calcium-oxalate stones, cranberries may exacerbate your condition.

Remember that the benefits of cranberries can be negated with pesticide consumption, GMO consumption, or sugar consumption. Look for organic dried berries sweetened with juice, organic unsweetened juice which can be sweetened with stevia or other juices, and organic fresh or frozen whole berries.

Whole berries pack a much greater nutritional punch than juice.

Raw Cranberry Relish Recipes:

The following recipes come courtesy of Raw Chef Dan.

Raw Cranberry Relish

The following is a recipe from Raw Chef Dan for Raw Cranberry Relish.

  • 1 cup fresh cranberries
  • 4 Medjool dates
  • 2 Tbsp chopped ginger
  • ½ tsp. sea salt
  • ½ med orange
  • ½ juice of 1 lemon
  • 1/4 cup loose mint leaves
  • 1/2 red apple

Simply blend the ingredients in a food processor.

Spiced Cranberry Slaw

 

 

Further Reading:
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