30 Sweet and Sour Cucumber Noodles
Reflection
Wow! Here we are at the last day of June, marking the last day of this series. I hope you have enjoyed learning about some of the healthiest foods on the plant, their benefits, and how to use the in recipes. Thank you so much for joining me!
The recipe I am giving to you today is is loaded with Vitamin C and iron. Eat it and you will feel amazing! Enjoy!
Recipe: Beet and Spicy Cucumber Noodles
For the Base:
1 to 2 long cucumbers, noodled
1 yell bell, julienned
For the Sauce: To make the sauce, blend the following ingredients:
1 cup fresh or dried black currants
1/2 cup radish microgreens
3 pitted dates
1 T apple cider vinegar
1 to 2 T filtered water
For the Toppings:
3 spring onions, sliced
1 T pulse flakes
3 T raw hulled hemp seeds
1 T nettles, dried
Mix the base and the salsa together. Top with the toppings. Enjoy!
29 Consulting the Nettles
What can we learn from the nettles?
“Out of this nettle, danger, we pluck this flower, safety. The strawberry grows underneath the nettle And wholesome berries thrive and ripen best Neighbour’d by fruit of baser quality.”
Reflection
There is an innate wisdom in the Earth. Our kinship with plants can enlighten and empower us. As we consider and consult the greens that grow so near to us, what do we learn— what Earthly gifts are they so freely offering to our body and soul?
What do we know about nettles?
It’s got a style of its own. Bright green, ridged and hairy, the stems grow straight from the earth producing heart-shaped saw toothed leaves that emerge in opposite pairs and are, like the stems, covered with spiky hairs. Flowers bloom. Long tassels of greenish yellow- both male and female.
They are venomous. Those spiky hairs contain several chemicals that cause the skin to sting or burn. Some people even form blisters. These strange sensation can last for hours, but does eventually fade away.
It’s growable. If you want, you can start indoors by planting 2 to 3 seeds in peat pots, lightly covering them with soil. Keep them moist. They will germinate in about 2 weeks. When ready, transplant the into a prepared garden bed, spacing about 1 foot apart. You also have the option of planting them directing outside. If you would rather do this, then, in the Spring, choose a spot that is a little distant from all others. This plant prefers shade though needs a little sun. This herb also needs space. This spot should have rich, moist soil. Scatter the seed on the soil. Keep the area moist. I covered mine with a row cover to help to keep the plot safe and the ground moist. If all goes well, the nettles will be ready to harvest in about two and a half to three months time. Be prepared, once it takes a stand, it really stands, often forming large, dense beds. With extreme care, harvest the leaves when the leaves are round and tender by sniping with sharp garden shears, the first two or three pairs of leaves from the top of the plant. Be sure to wear gloves and long sleeves, or just prepare yourself to endure the stings. To care for it, offer it compost and water. It really likes a rich-nitrogen active moist soil.
It’s got roots. Native to many tropical and temperate parts of the world, this herb grows throughout Europe and Asia and has naturalized now in the Americas and Oceania. In the wild this herb grows in moist areas along bogs, creeks or rivers, or in quiet, out of the way places like along the edges of forests, in thickets and forgotten groves. They also pop up in cultivated areas, in pastures, along fence rows, and beside roads.
It’s got a name. Known as stinging nettle and sometimes great nettle, this plant got its common name, nettle, in relation to its venomous barbs or because of its use in making fabric; the term nettle is derived from noedl which is Anglo Saxon and means needle. Recorded in writing in 725 AD as netlan, by 1000 it was referred to as netele and netle by 1250. In the 1400s, the term nettle was used and it has been the same since. Scientifically, in 1753, in his work Species Plantarum, Carolus Linnaeus named this plant Urtica from the Latin uro which means I burn and urticare, meaning to sting.
It’s got a story! In fact, this plant appears in tales throughout time and in many cultures. In Norse myth, this plant is sacred to Thor. I will need to study more here as I do not know why they were connected to him - perhaps he wore them? But being the thunder and lighting god, people came to throw nettles into the fire during thunderstorms to lessen the chance of fire by lightning strike. These were also associated with Loki, the trickster god, who used a magical nettle fishing net. The Celts associated nettles with fairies: thick stands indicated fairy homes. And nettles played a big role in the plot of a fairytale recored in the 1800s by Hans Christian Anderson in Denmark. In this story, The Wild Swans, the heroine's brothers are turned into swans by their evil stepmother. Wanting to help, she takes advise from a fairy who instructs her to gather nettles in a graveyard by night, spin their fibers into a prickly green yarn, and then knit the yarn into a coat for each swan brother. She must do all of this by a certain time, and without telling a soul, in order to break the spell. The nettles sting and blister her hands, but she continues to work, plucking and crafting, spinning, and knitting as fast as she can. Not quite complete, but out of time, she throws the coats onto her swan-brothers and they transform back into young men. However, because of the one incomplete coat, the youngest brother is left with a wing instead of his arm. Amazing!
It’s edible. The young leaf of the nettle is edible. Some people cook it and use it as a spinach substitute. I myself dry it and use it to make nettle tea which I throughly enjoy. Sometimes I do sprinkle a little dried nettle leaf on my salts to boost the iron. People add them to breads, vegetable stews, and make puddings out of them. Remember - they do sting; so, work with them with care. Use tongs to move them about in the kitchen. Cooking the nettles gets rid of the hairs. Drying them too, gets rid of the stinging chemicals for the most part.
It’s nutrient dense. Nutritionally, this herb is rich in chlorophyll and high in vitamins A, E, D, C, & K. It also has significant amounts of calcium, iron, potassium, and magnesium.
It’s medicine. This plant is anti-inflammatory and because of this, it works effectively as a medicine to alleviate and even prevent a number of illnesses when ingested. Nettles alleviate muscle pain, chronic headaches, osteoarthritis, eczema, allergies, sinus infections, sore throats, congestion, and gout. It is great for the bladder and often used as a diuretic. They are helpful as mood stabilizers and in preventing fatigue. These leaves are beneficial for diabetics as it is known to lower blood sugar levels. They are high in iron and prevent anemia. Great for the immune system, this plant neutralizes toxins in the body and eliminate viral and bacterial infections. Great also for the gut and digestion, this plant relieves nausea, flatulence, acid reflux, and colitis. Nettle tea supports many organs, prevents infection and kidney stones, and promotes sound sleep. The cooled tea can be used as a mouthwash, clearing up gingivitis and preventing the buildup of plaque.
It’s useful. Nettle is very useful in a number of ways. Fibrous, it can be made into cloth and has been used as bedsheets, and clothes, sails, and tablecloths—it makes fine white linen. It also makes sturdy ropes and fishing lines. It can be used as herbal hair rinse to promote hair growth. Extracting color from the leaf, this plant was once popular to use in dyes - making greens and even yellows. The list is continuous . . . According to the Celts, the nettle actually protects against fairy mischief and other forms of magic. In the 10th century book Nine Herbs Charm, nettles were used as a protection against elfin magic which were known to cause illness. Roman soldiers, facing extreme cold temperatures, at one time rubbed it on their bodies to bring stiff or benumbed limbs back to life. People also used it to flog their bodies to reduce rheumatism or loss of and activate muscles, or to chase away feelings of lust.
What Advise for living does this plant give?
Stand strong with confidence and fortitude. Embrace your ability to heal and to protect. Banish fear and take courage. Enrich the soil where you stand where ever you are planted thrive. Be both fierce and soft, painful and restorative. With humility, be potent.
Sources
Grant, Amy. “Caring for and Harvesting Nettle Greens: How to Grow Stinging Nettle Greens.” https://www.gardeningknowhow.com/edible/herbs/nettle/stinging-nettle-greens.htm. Assessed 28 June 2021.
Harlos, Carol Ann. “Be Careful What You Grab: Stinging Nettles.” Herbarist, no. 84, Jan. 2019, pp. 3–6. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=aph&AN=138764048&site=eds-live.
“Nettle.” Funk & Wagnalls New World Encyclopedia, Jan. 2018, p. 1; EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=funk&AN=ne029500&site=eds-live.
“The Nettles.” https://wssa.net/wp-content/themes/WSSA/WorldOfWeeds/nettles.html. Assessed 28 June 2021.
William, Anthony. “Nettle Leaf.” https://www.medicalmedium.com/blog/nettle-leaf. Assessed 28 June 2021.
Winding, Terri. “The Folklore of Nettles” https://www.terriwindling.com/blog/2016/05/from-the-archives-picking-nettles.html. Assessed 29 June 2021.
28 Cultivating Radish Microgreens
Would you like to grow your own radish microgreens?
Reflection
Triton Purple Radish Microgreens are easy to grow, nutritious, and look great on a plate. They grow tall with red and white stems and deep green leaves. Like all radishes, they are a bit peppery and add spice. They are also juicy and crunchy. The benefits are amazing. They are packed with nutrients: Vitamins A, C, E, and K, folic acid, niacin, potassium, iron, phosphorus, pantothenic acid, calcium, magnesium, zinc and carotenes. They are great for your eyes and have been shown to prevent some cancers. Plant yours today and you could be harvesting before the week is up! Let’s get started!
Growing Directions:
Radish microgreens are fast and easy to grow. If exposed to light on day 3, you can be harvesting as early as day 5 or 6. Some people do like to harvest them early due to the fact that they are at their crunchiest on days 5 and 6 of their growth. While I did not do this step, and mine germinated just fine, prior to planting, presoaking these seeds in cold, filtered water for 4 to 6 hours will promote faster growth after they are planted.
To grow these microgreens, you only need a few things. If you want to soak the seeds beforehand, which is recommended by the company where I bought my seeds, you will need a jar and fresh water. You need three trays: two solid and one with slots for watering and drainage. I use the 10 * 10 size. I get mine through The Bootstrap Farmer. You will also need a grow medium. There are several choices. I use coco coir. You will need nutrients. I use Ocean Solution and dilute it in filtered water. And, you will need a sharp knife or kitchen scissors to harvest. Actually, though I am using my knife in the video, For harvesting, because of their thick stems, I found that kitchen scissors may work better than a knife. For clean up, it’s good to use food grade hydrogen peroxide. Oh yes, and you will need the seeds. I buy most of mine through True Leaf Market. And finally, you will need grow lights. I got mine through Amazon.
Soak 15 g of seed in cold filtered water for 4 to 6 hours. Drain and set aside. (I skipped this step and my radish grew well). Then, fill the tray with holes up half to 3/4s full with coco coir. Spread soil evenly, and press it down firmly. Mist generously with water. The soil should be fully saturated but not puddling. Measure out 15 grams of seed. Spread the seed evenly across the grow medium. Sandwich that tray between the two solid trays. put a weight on top and place on a shelf for about 2 or 3 days to germinate. On day 3, flip the lid and return to the shelf for 1 to 2 more days. This is called blackout. For this crop, this step is optional. During this time, the stems are getting longer and thicker! When it looks ready, around day 5 or earlier, remove the top tray and place under grow lights. At this time begin to water with a nutrient mix at 1/4 to 1/2 a cup a day; the plants’ water needs will differ depending on where you are growing. The mix is just filtered water with a little bit of the ocean solution. When I mix mine, I make a gallon at a time and mix .05 oz into my gallon of filtered water. When you water, you do not want your grow medium to be too saturated, only slightly moist. When your greens get to the size you like, between days 7 to 10, use a sharp knife or scissors to harvest. Please note, if you soak your seeds in cold water before planting and you skip the blackout stage, you could harvest as early as day 5. Some people like to harvest radishes early because they are the crunchiest at that point. You may harvest as you eat them for really fresh, fresh greens, or harvest them all at once and store them in an air tight container in your refrigerator. They are still fresh and last up to a week, until the next batch is ready! Good luck! And if you grow, please leave photos and comments below. I would love to share your experience!
27 Consider the Currant
Reflection
Commonly cultivated in the cooler regions of Europe, Asia, and American, the currant is grown both in home gardens and commercially. The fruit of a shrub grows in clusters as smooth, round globes. There are several varieties producing a variety of colored fruits: red, white, and black. Some of these are only grown as ornamentals. One of the black varieties R. nigrum was common in America, but because it hosted the white-pine blister rust, has been banned in many areas.
Currants are nutritious and have been used medicinally for hundreds of years. These fruits have four times more vitamin C than oranges. Currants are also rich in antioxidants, even more so than blueberries, phytonutrients, essential fatty acids, and minerals such as calcium, magnesium, and iron. Currants also contain Omega-6 essential fatty acid. All of these nutrients mean benefits for the body. They support many of our organs including the brain and the kidneys. They purify the blood, and prevent anemia. They regulate metabolism and bolster the immune and reproductive systems. They are known to significantly reduce inflammation and because of this, they reduce the pain and discomfort associated with arthritis, allergies, asthma, and colitis. They work wonders for the entire nervous system and also prevent cancer.
Though a bit harder to find in stores, fresh currants sometimes can be found seasonally in produce departments and at local farmer’s markets. Cold pressed juice is often sold at health food stores. Dried currants can be ordered online and also may be found in the dried fruit section of grocery and health food stores. Make a note when buying there there is actually a dried grape that is also called currant. Make sure you get what you want.
There are many ways to enjoy these beautiful fruits. You can eat them fresh or add them to smoothies. They are good as tea and as said before, make a powerfully healing juice.
Resources:
“Currant.” Funk & Wagnalls New World Encyclopedia, Jan. 2018, p. 1; EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=funk&AN=cu255500&site=eds-live.
William, Anthony. “Currants.” https://www.medicalmedium.com/blog/currants. Assessed 26 June 2021.
26 Blueberry, Beet, and Thyme Salad
What are you having for lunch today?
Today - A Recipe:
All you need to make this satisfying dish of goodness is a large bowl, a sharp knife, a cutting board, a grater, and the ingredients listed below. It only takes about 5 minutes to make and less time than that for clean up. So very easy, and so good for you. There are no excuses. So grab what you need, and let’s get started. Bon Appétit!
Recipe: Blueberry, Beet, Thyme —Carrot Salad
1 cup beet microgreens
2 cups fresh blueberries
1 T dried thyme
2 cups grated carrots
3 T raisins
2 cups broccolini, chopped
1.4 cup walnuts
Add all to a large bowl, toss, and enjoy.
25 Consulting Thyme
Would you like a little more thyme in your life?
Reflection
There is an innate wisdom in the Earth. Our kinship with plants can enlighten and empower us. As we consider and consult the greens that grow so near to us, what do we learn— what Earthly gifts are they so freely offering to our body and soul?
What do we know about thyme?
It’s beautiful. Evergreen, low growing (only 6 to 16 inches tall), grey-yellow-silver -green, and woody, this aromatic shrub has tiny and thick, pointed leaves that whorl around the square stems in opposite pairs. It blooms tubular clusters of tiny white-pink-yellow—rose-lavender blooms, depending on the variety. There are many varieties of this plant, 400 or more, that are categorized as ornamental, such as the creeping time that grows beautifully in rock gardens or culinary such as the lemony lemon thyme, the flavor packed German winter thyme, or the productive common thyme.
It’s growable. A hardy perennial herb, thyme is easy to grow. Of the mint family thyme grows abundantly. Thyme likes a sunny location; however in hotter regions, partial shade may be best. It also likes water. While it is good to let the soil dry out, this plant needs a regular water supply and will die off during a draught. While it has been naturalized around the world in temperate areas, today it is mostly grown in Spain and France. It’s great to pair with lavender as they favor the same growing conditions.
It’s got roots. Thyme is native to the Mediterranean. People have written about thyme for ages. In 2750BC, its use was described on cuneiform tablets in Sumeria: it was pulverized with fruits and water and used it as a poultice. In Egypt, it was used for embalming the dead. In Greece, it was used as temple incense and Greek men would rub in on their chests because they liked the smell of it. In Rome, thyme was strewn on floors to deter venomous creatures, added to baths to impart energy, and placed in bed sheets to chase away melancholy and to prevent nightmares. Benedictine monks added thyme to their elixirs for health and happiness. In England, Shakespeare referred to it in his Midsummer Night's Dream. And throughout time, this herb has been used as a spice and is a kitchen staple.
It’s got a name. Common names for thymus include thyme, silver edge, and mother of thyme. There is a debate around the origin of the name of this plant. Some believe the name thyme is derived from the Greek thumos which means smoke. This meaning could allude to its use as incense or its burning when sacrifices were made, and as a fumigation for insects. Curiously, the name of this plant, thymus, is very close to the Greek word for courage, thumus, and people came to believe that thyme would impart courage to those who carried the herb. It was often given to soldiers as they left for battle. Even in mideveal times, ladies would embroider onto scented scarves a bee hovering above a spray of thyme to present to their protector knight as a way to say, take courage.
It’s edible. Used in kitchens for centuries, to season sauces, stuffings, and soups, both the flowers and the leaves are edible, but most people utilize the leaves. Along with sage, parsley and marjoram, thyme is a component of a classic French garnish. To get the best tastes out of this herb, put a handful in a smoothie, dice it into a salsa mix or avocado blend, or toss it on a salad. The white or pale pink asymmetrical flowers are beautiful on salads. Fresh or dried, the leaves are a great addition to salads, soups, dips. They go well as a topping for just about any dish. I simple love to top my salads with a tablespoon of it. I like how it boosts my iron intake! If you cook, try sautéing a T of it with veggie broth, garlic, mushrooms, and onions, and rice, and then add more broth to cook the rice as you would do normally. Fresh thyme also makes a beautiful and healing herbal tea. Soak it in water placing it in the sun or leave it in the refrigerator overnight, or steep a handful of fresh sprigs in hot water for ten minutes or more. Sip it throughout your day and imbibe the benefits!
It’s nutrient dense. Nutritionally, this herb contains vitamins A,B, C, E and K. It also has significant amounts of calcium, manganese, iron, selenium, pyridoxine, and potassium. Thyme has very high levels of antioxidants levels and is packed with bioflavonoids. It is rich in folate and fiber.
It’s medicine. With its powerful ability to kill off bacteria and viruses, thyme wards off illness and fights colds. Its antioxidant compounds work to detox the body by eliminate free-radicals and other substances that produce disease. Thyme is antiseptic, antiviral, antibacterial and supports healing throughout the entire body. This herb is great for the brain; it stimulates the mind and memory. It is calming to the entire nervous system. It eases headache and muscle tension, soothes coughs, and relieve fevers. It helps to regulate sleep. It prevents nightmares and melancholy. This herb cleanses the digestive tract by destroying certain intestinal parasites. It aids in digestion. The essential oil of thyme is very powerful. Used as a local antiseptic and antimicrobial throughout time, it also supports the immune system, and eases fatigue and weakness after illness. Thyme oil can also improves the circulation of blood to the scalp and because of this, help to stop hair loss and stimulates hair growth. It also great for mouth wash. To enjoy its benefits, eat it, drink it, bath in it, rub it on your body. Use it in tooth paste and moth wash, put it into your cosmetics.
A wild note: Wild thyme is loved by fairies, often referred to as the dance floor of fairies, and because of this, bringing it into your home may encourage carries into your home as well. Be aware.
What Advise for living does this plant give?
Grace the world with your delightful presence. With humility, stay grounded. From head to toe, be useful. With clarity, enjoy the rocky hillsides; thrive in the sun. Be fragrant. Instill courage. Remain evergreen; be beautiful.
Sources
Reynolds, Gail. “The Garden: It’s about Thyme.” Countryside & Small Stock Journal, vol. 90, no. 1, Jan. 2006, pp. 60–63. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=f5h&AN=19311413&site=eds-live.
TROTH, MILLIE. “Is It Time for Thyme? Thyme Essential Oil.” Countryside & Small Stock Journal, vol. 95, no. 2, Mar. 2011, pp. 64–67. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=f5h&AN=58454130&site=eds-live.
“Thyme.” Columbia Electronic Encyclopedia, 6th Edition, Mar. 2021, p. 1. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=lfh&AN=134498741&site=eds-live.
“Thyme.” Funk & Wagnalls New World Encyclopedia, Jan. 2018, p. 1; EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=funk&AN=th052500&site=eds-live.
William, Anthony. “Thyme.” https://www.medicalmedium.com/blog/thyme. Assessed 25 June 2021.
24 Cultivating Beet Microgreens
Reflection
Beet microgreens are a fabulous way to get your nutrients in quickly. They are forty time more nutrient dense then when in their mature state. These earthy delights are loaded with both vitamins and minerals, containing B6 and C, copper, iron, magnesium, manganese, and potassium. They also have considerable amounts of fiber, folate, thiamine, riboflavin, zinc, and beta carotenes. I like to grow Bull's Blood beets. This variety is absolutely beautiful. I love it for its crunchy texture, its wonderfully earthy flavor, and its vibrant and brilliant greens and reds.
If you would like to grow these, it is not difficult at all. Begin today, and you will be harvesting and ending their beauty and taste soon!
To grow these microgreens, you only need a few things. You need three trays: two solid and one with slots for watering and drainage. I use the 10 * 10 size. I get mine through The Bootstrap Farmer. You will also need a grow medium. There are several choices. I use coco coir. You will need nutrients. I use Ocean Solution and dilute it in filtered water. And, you will need a sharp knife or kitchen scissors to harvest. For clean up, it’s good to use food grade hydrogen peroxide. Oh yes, and you will need the seeds. I buy most of mine through True Leaf Market. And finally, you will need grow lights. I got mine through Amazon.
Fill the tray with holes up half way full with coco coir. Spread soil evenly, and press it down firmly. Measure out 25 grams of seed. Spread the seed evenly across the grow medium. Mist generously with water. The soil should be fully saturated but not puddling. Cover with a thin layer of the coco coir. Sandwich that tray between the two solid trays. Put a weight on top and place on a shelf for about 5 days to germinate. On day 5, flip the top tray and place back on the shelf for 2 days—this is called blackout. On day 8, remove the top tray and place under grow lights. At this time begin to water with a nutrient mix at 1/4 to 1/2 a cup a day; the plants’ water needs will differ depending on where you are growing. The mix is just filtered water with a little bit of the ocean solution. When I mix mine, I make a gallon at a time and mix .05 oz into my gallon of filtered water. When you water, you do not want your grow medium to be too saturated, only slightly moist. When your greens get to the size you like, between days 12 to 15, use a sharp knife or scissors to harvest. You may harvest as you eat them for really fresh, fresh greens, or harvest them all at once and store them in an air tight container in your refrigerator. They are still fresh and last up to a week, until the next batch is ready! Good luck! And if you grow, please leave photos and comments below. I would love to share your experience!
23 Consider the Blueberry
What’s your favorite way to eat blueberries?
“When you eat wild blueberries, make a mindful note that they’ve been graced by God and the universe, that they are a gift from above.”
Reflection
Gift from Great Spirit, beautiful silver and blue green green bushes produce singles and even clusters of silvery-blue, plum and smooth globes of goodness—the blueberry. Now grown world-wide, the blueberry is native to North America. Growing low and wild, it was first beloved by Native Americans who called it “star berry” because of the five pointed star at its blossom’s end, and enjoyed it as food and medicine.
The blueberry is kin to huckleberries, lingonberries, and cranberries. Mostly deciduous, there are hundreds of varieties of this bush which can be categorized into three main groups: the lowbush, the highbush, and the rabbiteye.
Only found in the wild until, in the twentieth century, Elizabeth White from New Jersey, partnered with Frederick Coville and together they produced the first cultivated blueberry crop in the world. The US is still the top grower of this fruit producing 90% of the total crop.
Eating the blueberry fruit or making a tea of the leaves has many benefits.
One of the first foods to be called a “superfood,” a cup of blueberries is only 85 calories and has a great nutrient profile. This fruit is packed with antioxidants. It is super high in vitamins C and K. Because of this, blueberries have been associated with several health benefits. Eating blueberries regularly reduces the risk of heart disease, cancer, and type 2 diabetes. Blueberries reduce inflammation, regulate weight, are great for the brain and the liver, and prolong life. Wild blueberries are a detoxifying food and draw out heavy metals from the body. They also are a powerful prebiotic. According to the Medical Medium, the wild blueberry is the greatest food on the planet and is our most secure form of food. I find it interesting that Native American elders too spoke of it as relief during famine. They also spoke of how of all the plants, the blueberry would be the first to grow after a wild fire reduced all to ash.
Considering all of this, the blueberry is a good food choice. How do you like to eat your blueberries? Put in the comments below - tell me your favorite way to eat them. I would like to know. Like all berries, I like to eat my blueberries raw. I usually enjoy a cup a day and prefer them as snacks or in my dinner salads. Here is a link to a great blueberry pudding recipe that I enjoy often: How to Make Blueberry Pudding. They also work well in smoothies or as nice cream or smoothie bowl toppings. I like to puree them into sauces and salad dressings. They are also a nice addition to overnight oats. People toss them into cereals, griddle them into pancakes or waffles, bake them into scones or muffins, and stir them into cooked oats; they preserve them too—into jams and jellies. My husband likes to blend them with tomatoes and dates to make a blueberry ketchup. One of the first blueberry recipes involved crushing them and mixing them with cornmeal.
Aside from eating, some people use their branches in flower arrangements.
Sources:
“Blueberry.” Funk & Wagnalls New World Encyclopedia, Jan. 2018, p. 1; EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=funk&AN=bl120800&site=eds-live.
Henderson, Tom. “A Brief History of Cultivated Blueberries.” Crain’s Detroit Business, vol. 36, no. 49, Dec. 2020, p. 34. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=b9h&AN=147525981&site=eds-live.
William, Anthony. “Wild Blueberry.” https://www.medicalmedium.com/blog/wild-blueberries. Assessed 21 June 2021.
Zanteson, Lori. “Blueberries--A Star Among Fruits.” Environmental Nutrition, vol. 44, no. 7, July 2021, p. 8. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=f5h&AN=150758579&site=eds-live.
22 Raspberry, Kale, Lemon Balm Salad
How do you like to eat your kale?
Reflection
You probably are aware that the benefits living healthy are vast. I like benefits, and I do my best to live in the healthiest way I can. Each day, I go through that acronym that I shared with you before: CHARMED. I center and connect, hydrate, aerate, rest, move, eat well, and take time to delight in the little things that spark joy in my life. Today I am sharing a recipe with you, and so, I will focus on the eating well aspect of this healthy lifestyle.
My concept of eating healthily is pretty simple. Eating healthily for me means eating whole, unrefined, plant-based foods. I eat this way for several reasons. By eating unprocessed and plant-based, I lower my risk of developing cancers, I prevent, and even have reversed heart disease, I prevent diabetes, I have lost weight, I have gained energy. My mind is sharper than ever before, and all the aches and pains that I struggled with previously have disappeared. No more painful headaches, no more deep aching joints, no more acid reflux. Medicines? My lifestyle if my medicine. It’s good medicine! All the side effects a positive! I am happier and healthier than ever before. In 2015, I made a choice to go plant based. I have not regretted that choice even once.
For me also, I eat my foods raw. I like how hydrating raw foods are. I like how easy they are to prepare and to clean up. I like how easily my body disgests them. Basically - I like how I feel when I eat raw fruits and vegetables with a little nuts and seeds each day.
The recipe I am giving to you today is a delicious low-fat-plant-based-raw-food recipe. It is perfectly balanced and loaded with nutrients. Specifically, it’s got 85% of the USDA recommended about of dietary fiber, 23% protein, 219% vitamin A, 334% vitamin C, 32% calcium, and 23% iron. And of course this is not all, just the top of the long list of what this meal is providing. Just think of all of the amazing things your body can do with all of these powerful ingredients! You can eat it at any time of the day; I personally think it makes a lovely brunch or lunch. Throughout the last few days, we have considered the raspberry and all of the benefits that come from eating that fruit. We have also learned about kale microgreens. They are so easy to grow and so packed with nutrients too. And yesterday we consulted the lemon balm. With all of this this knowledge we have about these ingredients, let’s celebrate today as we mindfully prepare this wholesome recipe and with awareness enjoy each taste.
Blessing to you and yours today - Namaste!
Recipe: Raspberry, Kale, Lemon Balm Salad
2 cups fresh raspberries
1 cup kale microgreens
2 cups nappa cabbage, shredded
Juice of 1 lime
1/4 cup walnuts, chopped
Add all to a large bowl, toss, and enjoy.
21 Consulting Lemon Balm
Do you use lemon balm in your home?
“As sweet as Balm, as soft as air, as gentle.”
Reflection
There is an innate wisdom in the Earth. Our kinship with plants can enlighten and empower us. As we consider and consult the greens that grow so near to us, what do we learn— what Earthly gifts are they so freely offering to our body and soul?
What do we know about lemon balm?
It’s beautiful. Bright green, heart-shaped, and saw-toothed leaves emerge as opposite pairs from upright stems that grow as tall as three feet. Its flowers, small, two-lipped, delicate, and white, emerge in a swirl from stems as clusters of tiny trumpets. This herb smells likes lemons!
It’s growable. A perennial hardy herb. Though a part of the mint family, this plant does not have the root system of its kin. However, that does not stop it from dispersing! The flowers produce four seeds that germinate easily without any help from a gardener. Though they tolerate many various conditions, they flourish in nutrient rich, well-drained soil in the full sun. Most potent just before flowering, which is a great time to harvest it.
It’s got roots. Native to the Mediterranean and to western and central Asia, today this plant grows in many regions. While it is cultivated, it has also naturalized throughout the world, and much of it is wild collected. It has been used for centuries. First noted with the Greeks as an ingredient in a medicinal wine, it was also used early on to make tonics and lotions.
It is vulnerable. In some areas of our globe, this plant is threatened. Unsustainable wild collection practices and other unmindful land management methods such as deforestation, livestock overpopulation, have reduced the numbers of this herb in the wild.
It’s got a name. Commonly referred to as lemon balm, this herb’s name stems from the Greek balsamon, which refers to a sweet-smelling resin, but its botanical name is melissa officials. Melissa comes from the Greek word for honeybee, melisso. Officinalis, Latin, means of the shop. which is an allusion to its use by apothecaries who sold it in their shops. Intriguingly, in North America, this plant was called wa du li si: bee. Bees love it- they have been described as having a special attraction to it. This has not gone unnoticed. People have said that if you plant it in your garden, you will always have bees. At one point in time, beekeepers rubbed bee balm on their beehives to attract bees as well as to encourage their bees to stay home. Beekeepers also planted balm near the hives to ensure the bees would return home after a hard day of work away. Because of this, this plant has also been referred to as honey leaf. Known for its healing powers, it has also be called the elixir of life. Because lemon balm was traditionally used to make people happier: to balance emotions, this herb has been named “the bringer of gladness.”
Its enhances wellness and beauty. People use it to make cosmetics and it has been the ingredient of many body care recipes including masks, perfumes, shampoos, and conditioners. People have used in baths for its positive effects on the heart and the skin and overall well being. Its potent oil is utilized in aromatherapy to lift the spirits and dispel depression. Because the oil of lemon balm is difficult to gather, this oil is one of the most expensive to purchase and is hard to find.
It’s edible. Sweet and mild with sparks of citrus, the whole plant is edible. It is often used as a spice for flavoring to cooked dishes or raw salads. It is very nice as a tea on its own or in a blend with other herbs. To make the tea, I prefer to use its leaves fresh. I think there is more of a flavor with the fresh leaves when compared to the dried. Use it in anything to get that lemon flavor.
It’s got nutrients. This herb is high in fiber. It contains vitamins C and thiamin, a B vitamin. Speaking of B vitamins, according the the Medical Medium, “Lemon balm is a B12-conserving herb—which means that it monitors your stores of this vitamin and keeps your body from using it all up.” It also has many minerals including boron, manganese, copper, chromium, molybdenum, selenium, silica, and iron.
It’s medicine. Known around the world for its ability to calm the nervous and digestive systems, it has been recognized for ages as being beneficial in terms of health. For all areas of health: for the body, the mind, and the spirit. In Chinese medicine it is recognized for its cooling and dying abilities and in ancient Indian practices, applied to calm the stomach and balance mood. It is an anti-inflammatory, antibacterial, anti-parasitic, and antiviral properties. Externally, diffused through the air or made into a salve, compress, or poltice, and internally as an infusion, tonic, tincture, tea, or capsule, throughout the ages, this herb is used as a sedative to reduce stress—to calm the body and the mind and to assist with sleep. Its magic dispels irritability, chases away melancholy, and cures digestive issues through ridding the body of toxins and by reducing inflammation. It pulls out poisons. Used effectively to draw out the poison of insect bites including scorpion stings. It even has effectiveness against sore teeth, tonsillitis, cold sores, and bladder infections. It controls blood sugar levels and detoxifies the eliminative organs such as the liver, the spleen, and the kidneys bringing clarity to the mind and enhancing memory.
Fun Fact:. Lemon Balm oil repels fleas and flies and other like insects.
What Advise for living does this plant give?
Be known through those who adore you. Be fragrant. Let your presence be as a magnet, attracting all to your side. Bring calmness to others. Draw out the poisons of this world and dispel all discord.
Resources:
Engels, Gayle, and Josef Brinckmann. “Lemon Balm.” HerbalGram, no. 115, Aug. 2017, pp. 8–16. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=awh&AN=125110625&site=eds-live.
Epstein, Kyra. “GRIEF MEDICINE: LEMON BALM.”
Medicine Tea: Following Your Heart into the Wildness of the World. https://kyraepstein.wordpress.com/2017/04/25/lemon-balm/ Assessed 20 June 2021.
Jones, Megan W. “Lovely Lemon Balm.” https://www.moonmaidbotanicals.com/lemon-balm-uses.html. Assessed 20 June 2021.
William, Anthony. “Lemon Balm: A Life-Changing Herb.” https://www.medicalmedium.com/blog/cilantro-life-changing-food. Accessed June 20, 2021.
20 Cultivating Lacinato Kale
Would you like to grow your own greens? If you start now, you could be harvesting in a little over a week!
Reflection
A member of the Brassica family, kale is a delight to grow. Long and leafy, I love the green of these greens - very deep! I eat mine raw in salads, and wraps, and sometimes in smoothies and smoothie bowls. I also use them as topping for nice cream. Some people cook them and do things like toss them in soups or use them as potato or taco toppings. Whatever way you choose to munch on these greens, loading up on kale microgreens, means loading up on nutrition and receiving the many health benefits they offer. Very tasty and a pleasure to grow, if you are interested, read on, and I will show you how to grow your very own lovely kale microgreens at home. The kale microgreen has a packed nutrient profile. One cup has only 35 calories; so, you can eat a lot, loading up on nutrients, not expanding the waistline.
This green is a great source of fiber which regulates the digestive system, promotes overall gut health, and controls blood sugar. It is also high in vitamins C that fortifies the immune system, fights cardiovascular disease, and tightens the skin; and, vitamin B6 which also boosts the immune system and promotes the healthy production of red blood cells; Vitamin A, an antioxidant, that is great for your immunity, your eyes and vision and the functioning of pretty much all of your major organs; and vitamin K, which is great for your blood and bones. Aside from the vitamins, kale has significant amounts of manganese, calcium, copper, thiamin, folate, iron, riboflavin, and potassium.
If you’re growing lacinato kale microgreens, you’ll not regret it!
To grow these microgreens, you only need a few things. You need three trays: two solid and one with slots for watering and drainage. I use the 10 * 10 size. I get mine through The Bootstrap Farmer. You will also need a grow medium. There are several choices. I use coco coir. You will need nutrients. I use Ocean Solution and dilute it in filtered water. And, you will need a sharp knife or kitchen scissors to harvest. For clean up, it’s good to use food grade hydrogen peroxide. Oh yes, and you will need the seeds. I buy most of mine through True Leaf Market. And finally, you will need grow lights. I got mine through Amazon.
Fill the tray with holes up half to 3/4s full with coco coir. Spread soil evenly, and press it down firmly. Mist generously with water. The soil should be fully saturated but not puddling. Measure out 10 grams of seed, which comes to about 1 T. Spread the seed evenly across the grow medium. Sandwich that tray between the two solid trays. put a weight on top and place on a shelf for about 3 days to germinate. On day 3, flip the lid and return to the shelf for 2 more days. This is called blackout. During this time, the stems are getting longer. On day five, remove the top tray and place under grow lights. At this time begin to water with a nutrient mix at 1/4 to 1/2 a cup a day; the plants’ water needs will differ depending on where you are growing. The mix is just filtered water with a little bit of the ocean solution. When I mix mine, I make a gallon at a time and mix .05 oz into my gallon of filtered water. When you water, you do not want your grow medium to be too saturated, only slightly moist. When your greens get to the size you like, between days 7 to 10, use a sharp knife or scissors to harvest. You may harvest as you eat them for really fresh, fresh greens, or harvest them all at once and store them in an air tight container in your refrigerator. They are still fresh and last up to a week, until the next batch is ready! Good luck! And if you grow, please leave photos and comments below. I would love to share your experience!
19 Consider the Raspberry
What do you know about raspberries?
Reflection
Brilliantly red from northern Asia and Europe spread, the brambling raspberry. Anthropologists tell us that even Paleolithic cave dwellers feasted on raspberries. This plant has a long history with humans. It also has, in my mind, a very unappealing story connected with it. Supposedly this berry was once white; however, as Ida, nursemaid to Zeus, was gathering the fruits one day, she was pierced by a torn of the vine. Her blood covered the berry, and the fruit has been red ever since. Scientifically, this plant is known as Rubus idaeus: the bramble bush of Ida. A sweet and delicate berry, the raspberry fruit grows on canes. I like them raw. I love them straight from the canes. I also toss them onto nice cream and smoothie bowls and onto salads. I blend them fresh—or frozen into smoothies. They are also a nice addition to overnight oats. Do not cook my berries! People do -the griddle them into pancakes or waffles, and stir them into cooked oats; they preserve them too. A popular berry - the raspberry is sweet and nutritious.
Eating the raspberry fruit or making a tea of the leaves has many benefits.
Low in calories, only 65 per cup, fresh raspberries are not the fastest way to get you calories in—which could be a benefit for those who are trying to shed some pounds. They are high in fiber and are curiously, filling. And along with the fiber that is so very good for you, they do have many other nutritional benefits. These delicate fruits are particularly high in vitamin C. Because of this, eating them benefits skin health and helps the body with various functions such as transporting oxygen. Raspberries also provide Vitamin A, thiamine, riboflavin, vitamin B6, calcium and zinc. They are loaded with antioxidants.
Today, the raspberry is thought of mainly as food and is grown for its fruit. But historically, its leaves have been valued as medicine. When made into tea, it soothes the digestive system and reduce cramps.
Enjoy the raspberry!
Sources:
“History of Raspberries.” http://www.indepthinfo.com/raspberries/history.htm. Assessed 18 June 2021.
Groves, M. “Red Raspberry Nutrition Facts, Benefits, and More.” https://www.healthline.com/nutrition/raspberry-nutrition. Assessed 18 June 2021.
18 Blackberry, Cabbage, Mint, Salad
Do you want to build a citrus slaw?
Reflection
I love food. I love how important food is to my well-being. My quality of life is determined by the food I eat; so, I always choose to eat food that makes me feel good. I choose foods that nourish and strengthen my body. I choose ripe, fresh, organic, whole foods. I eat foods that digest-well and leave no toxic residue. My foods energize and rejuvenate me. My body radiates health. I thrive on a well-balanced, plant-based diet. The balance I keep is 80 - 10 - 10 and this works wonders for me. Each day, I eat 80% carbohydrates, 10% protein, and 10% fats.
The recipe I am giving to you today is simple to make and so very delicious. It is perfect, light, high-carbed low fat choice for a breakfast or lunch. This slaw has amazing amounts of vitamins A and C as well as calcium and iron. Loaded with vitamins, minerals, and energy, this meal will sustain you through the afternoon hours. Hydrating and sweet, I love how crunchy this salad is! So dice and slice, and then toss all these healthy ingredients into a large bowl and enjoy!
Recipe: Blackberry, Mint, Citrus Slaw
2 cups blackberries
1 cup red cabbage microgreens
2-3 grapefruits
1 cup green cabbage, shredded
1.4 cup mint leaves, torn
2-3 T raw hulled hemp seeds
Mix all together in a large bowl. Enjoy!
17 Consulting Mint
There is just something in the smell of mint that communicates security and balance - like being safe and at home wherever we are.
Reflection
There is an innate wisdom in the Earth. Our kinship with plants can enlighten and empower us. As we consider and consult the greens that grow so near to us, what do we learn— what Earthly gifts are they so freely offering to our body and soul?
What do we know about Mint?
It’s beautiful. Bright green, dark green, blueish to gray green or pale symmetrical and balances the saw toothed leaves grow as if spinning around a square often woody stem. Drawing near to mint, gardeners and greens admirers are greeted by a sweet smell that is grounding and comforting. There is just something in the smell of mint that communicates security and balance - like being safe and at home wherever we are.
It’s growable. A hardy perennial herb, mint thrives, indoors and out, in almost every sector of this world. Of the Lamiaceae family and the Mentha genus, and kin to many of the herbal favorites like rosemary, sage, lavender, and thyme, mint likes water and a moist soil. This herb also does well in partial shade especially in hotter regions. Its root system secures it. If it is not happy, the plant will die back, only to grow up again when the conditions are right. After the first year in a garden, mint really begins to grow and spread. Sometimes, it can began to take over other plants. Because of this, some gardeners like to contain it in pots and planters.
It’s got roots. Aside from having an amazing root system, this plant has been growing in gardens for centuries. Its ancient! Native to Asia, and Europe, North America, southern Africa, and Australia, now it is grown globally.
It’s got a name as well as a story! The Greek God of the underworld, Pluto, married Persephone, but also loved a nymph named Minthe or Menthe. Jealous, Persephone transformed Minthe into this herb—the ground spreading mint. Pluto, unable to undo the magic of his wife, gifted Minthe with the ability to sweeten the air with her stems and leaves.
It’s edible. The whole plant is edible: the stems, the blossoms, the flowers. It’s great in green juices, salads and smoothies and makes a Wonderfull refreshing tea!
It’s mint to be!
It’s nutritious. Of all the varieties of mint, if you are looking for one with a high nutrient profile, select the spearmint. Nutritionally, this herb is high in fiber. It also has considerable amounts of vitamins A,B, and C. Spearmint provides minerals and is particularly high in iron. It also contains beta carotene, magnesium, calcium, manganese, and potassium
It has a calming and grounding effect. Calming to the system, mint is known to have a relaxing affect on the soul. It restores energy while reducing stress and anxiety. Some people carry a stress ball around to deal with the stresses of each day, I carry a few sprigs of mint. It’s game changing for sure!
It’s medicine. Recognized for its cooling properties, for ages this herb has been used to reduce rheumatic pains. It promoted the circulation of blood and regulated metabolism. Also good for the gut, mint is good for the stomach and digestion—dispelling nausea and indigestion, and soothing ulcers. Mint has also been used to as a respiratory aid too. Spearmint in particular relieves congestion of the sinuses and headaches and is beneficial for asthmatic symptoms. To benefit eat it, drink it, smell it, diffuse its oils throughout your house. Taken as a tea, it soothes sore throats.
It repels? Even though it has such a pleasing smell, to some animals it repels. Diffused, mint is also a natural way to repel unwanted bugs.
What Advise for living does this plant give?
Ground your roots deep. From head to toe, be useful. Be aware of how secure you are, having roots that can weather all that life brings your way. With your graced abilities, sweeten the air where you breathe. Bloom. Celebrate your abundance! Thrive!
Resources
Goldberg, Jay. "The History of the Mint Plant." https://www.gardenguides.com/78357-history-mint-plant.htm. Assessed 17 June 2021.
Liu,W. Lawerence, B.M. ““Production of Mints and Mint Oil in China.” https://www.researchgate.net/publication/328696585_Production_of_mints_and_mint_oil_in_China Assessed 17 June 2021.
Williams, Anthony. “Spearmint.” https://www.medicalmedium.com/blog/spearmint. Assessed 17 June 2021.
16 Cultivating Red Acre Cabbage Microgreens
Reflection
Microgreens first appeared in California restaurants in the 1980s and have been growing in popularity since. I find them everywhere: in my local restaurants, at farmer’s markets, through online markets, and in grocery stores. This is a happy thought. A happier thought is, I can easily grow them in my own home, and I do! Weekly, I grow my own greens. I started growing microgreens, I think it was about two years ago now, with broccoli seed. A powerhouse of nutrition, delicious, and a delight to grow, I have been growing them and enjoying them ever since. And I didn’t stop with broccoli. After my success, I did a little study to find just what are the most nutritious of the little greens. One on this list that I generated was cabbage.
A member of the Brassica family, cabbage can been easily grown as a microgreen and ready to eat in seven to ten days time. There are several varieties. I like the red. Pinkish to red stems stems support deep green tops. I love how they stretch towards the light. Because of its mild taste, I appreciate this grow and use it with ease. I eat mine raw in salads and in smoothies, as nice cream toppings and in wraps. With just about anything, they are delectable. The red stems make a pretty contrast to my green salads! Some people cook them and do things like toss them in soups or use them as chili toppings. Whatever way you choose to munch on these greens, loading up on cabbage microgreens, means loading up on nutrition and receiving the many health benefits they offer.
This tender, crunchy, and juicy microgreen has an amazing nutrient profile. What is remarkable, is that 1 cup of this microgreen is 40 times more nutrient dense than one cup of it in its mature state. It is one of the most nutrient dense foods in the world.
This green, as are all greens, is a great source of fiber which regulates the digestive system, promotes overall gut health, and controls blood sugar. It is also high in vitamin A, which strengthens your eyes, your immunity, your bones, and reduces your risk of acne and cancer; B vitamins, which helps energy levels, brain functions, and cell metabolism; vitamin C, that also fortifies the immune system, fights cardiovascular disease, and tightens the skin, E, an antioxidant that is, again, great for your immune system, and great for your skin, eyes, and all of your many cells; vitamin K which helps your bones and blood; and vitamin E which we all know works wonders for your skin. Aside from the vitamins, cabbage has significant amounts of calcium, magnesium, phosphorous, copper, iron, and and zinc.
These greens have got everything you need - and nothing you don’t! Very tasty and easy to grow, if you start them today, you could be harvesting your own in a week! If you are interested, read on, and I will show you how to grow your very own lovely cabbage at home.
To grow these microgreens, you only need a few things. You need three trays: two solid and one with slots for watering and drainage. I use the 10 * 10 size. I get mine through The Bootstrap Farmer. You will also need a grow medium. There are several choices. I use coco coir. You will need nutrients. I use Ocean Solution and dilute it in filtered water. And, you will need a sharp knife or kitchen scissors to harvest. For clean up, it’s good to use food grade hydrogen peroxide. Oh yes, and you will need the seeds. I buy most of mine through True Leaf Market. And finally, you will need grow lights. I got mine through Amazon.
Fill the tray with holes up half to 3/4s full with coco coir. Spread soil evenly, and press it down firmly. Mist generously with water. The soil should be fully saturated but not puddling. Measure out 10 grams of seed, which comes to about 1 T. Spread the seed evenly across the grow medium. Sandwich that tray between the two solid trays. put a weight on top and place on a shelf for about 3 days to germinate. On day 3, flip the lid and return to the shelf for 2 more days. This is called blackout. During this time, the stems are getting longer. On day five, remove the top tray and place under grow lights. At this time begin to water with a nutrient mix at 1/4 to 1/2 a cup a day; the plants’ water needs will differ depending on where you are growing. The mix is just filtered water with a little bit of the ocean solution. When I mix mine, I make a gallon at a time and mix .05 oz into my gallon of filtered water. When you water, you do not want your grow medium to be too saturated, only slightly moist. When your greens get to the size you like, between days 7 to 10, use a sharp knife or scissors to harvest. You may harvest as you eat them for really fresh, fresh greens, or harvest them all at once and store them in an air tight container in your refrigerator. They are still fresh and last up to a week, until the next batch is ready! Good luck! And if you grow, please leave photos and comments below. I would love to share your experience!
Sources
“Mighty Microgreens.” Environmental Nutrition, vol. 42, no. 7, July 2019, p. 8. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=aph&AN=136839212&site=eds-live.
15 Consider the Blackberry
How would you describe the taste of a blackberry?
Reflection
Purplish, black—deep and dark gleaming—the brambling blackberry. Native to almost everywhere, the blackberry brambles have been gracing growers for centuries, there are over 24 varieties of this plant. There is even a “white” blackberry! A wild fruit - once rare to grow in gardens- now it is cultivated in backyards and homesteads. There are on large commercial farms where farmers grow blackberries as their main crop. This ancient fruiting, thorny plant has been used for centuries as medicine, as food and drink, and as hedgerows for protection.
A tart and sometimes sweet and tender berry, the blackberry only ripens on the vine. From green to white, pink to red, purple, bluish purple and deeper to black, these fruits are packed with color— and that means nutrients! I like them raw. Do not cook my berries! Toss them in a salad, top nice cream, blend them into smoothies or smoothie bowls or sauces - blackberry salad dressings with a balsamic base are surprisingly good! There are so many ways to enjoy them. I think my favorite is just eating them in the wild - just as they are picked from the vine! The birds singing all around - we -together- are celebrating the season of the blackberry - I smile and pluck and plop one in my mouth. The blackberry moon must be shining on me - Ummm. Yes, give them to me raw! And the tea - the tea is divine! I will have to share a recipe— that will have to be another day. Let me know in the comments if you would like a video and blog post on blackberry tea. People do cook them- they preserve them as jams and jellies. They bake them in cobblers, and crumbles, and pies. They distill them even—and age them into fruity wines. A popular berry - the blackberry is sweet and nutritious.
Basket of Blackberries by August Laux
Eating the blackberry fruit or making a tea of the leaves has many benefits.
Fresh blackberries have that classic, whole foods, 80 10 10 profile that I love so much about plants where 79% of their nutrients are in carbs, 10 fats and 11 protein. Amazing! One berry gives you all that you need and nothing you don’t. Well - you would need to eat a lot of the berries to get all of your calories as one cup only comes to 62 calories. These black beauties are also high in dietary fiber which contributes to a healthy heart and gut as it regulates your bowels, lowers cholesterol levels, regulates blood sugar, as well as contributes to your physique as it helps you to maintain a healthy weight. Blackberries are rich in many vitamins and minerals too, particularly vitamin C and manganese, both antioxidants which as we all know are helpful to all the cells of our bodies! Because of this, eating them benefits skin health and helps the body with various functions such as transporting oxygen. Blackberries also have vitamins A and K, which is good for blood and bone health and vision; potassium, which lowers blood pressure and reduces the risk of heart disease; magnesium, which supports 100s of functions in your body including the alchemization of food into energy, the creation of proteins, muscle movement, and nervous system regulation; iron which is great for you blood and calcium that is great for your bones.
If you haven’t already, grab a bucket or a basket or don a fine apron with deep pockets and go gather some fruit. I would rather be a gatherer than a hunter -the opportunity for that is at hand, and the nutrients pay off nicely!
Resources:
“Blackberry.” Funk & Wagnalls New World Encyclopedia, Jan. 2018, p. 1; EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=funk&AN=bl106100&site=eds-live.
McDermott, Annette. “Blackberries: Health Benefits and Nutrition Information. Healthline.com. https://www.healthline.com/health/benefits-of-blackberries. Assessed 14 June 2021.
14 Boysenberry and Greens Smoothie
Would you like a recipe?
Reflection
I love food. I love how important food is to my well-being. My quality of life is determined by the food I eat; so, I always choose to eat food that makes me feel good. I choose foods that nourish and strengthen my body. I choose ripe, fresh, organic, whole foods. I eat foods that digest-well and leave no toxic residue. My foods energize and rejuvenate me. My body radiates health. I thrive on a well-balanced, plant-based diet. The balance I keep is 80 - 10 -10 and this works wonders for me. Each day, I eat 80% carbohydrates, 10% protein, and 10% fats.
The recipe I am giving to you today is simple to make and so very delicious. It is perfect, light, high-carbed low fat choice for a breakfast or lunch. This smoothie has amazing amounts of vitamins A and C as well as calcium and iron. Loaded with vitamins, minerals, and energy, this meal will sustain you through the afternoon hours. Hydrating and sweet, I love how the tastes and textures meld. So blend it up, pour it in your favorite jar or glass, and enjoy!
Recipe:Boysenberry and Greens Smoothie
1/2 to 2 cups boysenberries
1/2 cup chopped parsley
1 cup broccoli microgreens
3 pitted dates
1 tsp chia seeds
8 oz filtered water
Blend. Enjoy!
13 Consulting Parsley
Have you consulted your herbs today?
Reflection
There is an innate wisdom in the Earth. Our kinship with plants can enlighten and empower us. As we consider and consult the greens that grow so near to us, what do we learn— what Earthly gifts are they so freely offering to our body and soul?
What do we know about parsley?
A wild, aromatic, hollow-stemmed herb, parsley comes in three varieties: Italian, Hamburg, and curly. The flat leaf of the Italian parsley has been grown for centuries. Of all the varieties, this plant grows the tallest (up to two feet), and its leaf is more flavorful. Known for how far it grows down; the Hamburg parsley, also known as turnip-rooted parsley, is grown not only for its flat leaves but also, and maybe more-so for its long meaty white root that is comparable to a parsnip or carrot. All around Europe, this variety too has been used for centuries, but was supposedly first named in a recipe in Hamburg, Germany-hence—the name. Prettier on a plate and much milder in flavor than the Italian and the Hamburg, the curly leaf parsley has become the most popular of all the parsleys—though not as flavorful.
It’s beautiful. Parsley's deep-green leaves and stems are beautiful, especially the curly variety. Popular as a garnish, sprigs of this herb are used to spruce up tables and an array of table settings. People put them on place cards and punch bowls and the like. Many adorn their food with it, and in fact, throughout time, parsley has been known and used more as a garnish than as a food. The ancients placed it on top of their dishes and made wreaths of it which they would wear upon their heads at meals or after competitive games. Sprigs of curly parsley also pair nicely with cut flowers and are often used in flower arrangements. Blooming a globe of profuse mini flowers, the parsley plant offers additional charm, and I like to grace my salads with these little beauties or tie them up to hang upside down as a wall decoration.
It’s growable. A hardy biennial herb, parsley dies down in the winter, but reemergies with the growing warmth of spring. Perhaps this is why it is connected to Persephone, queen of the underworld, and the goddess of spring. Of the carrot family and kin to celery, cilantro, dill and garlic, parsley is a wild food and practically grows itself. It is cold hardy (growable in USDA zones 4 through 9 - some sources say 5 -9). Though it thrives in the sunlight, it can tolerate some shade and prefers the cooler days of the spring and fall. You can plant the seeds and grow them. Some find that parsley is difficult to germinate. This has been such a problem that people have made up stories to explain the reasons why. Some blame it on fairies who snatch the seeds away if they are not planted at just the right time. Others blame it on the devil. Some say that parsley only grows where the woman is the master of the house. Just make sure you are using extremely fine soil. A slow starter, keep the seeds moist, and covered, and weed free for 14 days, maybe as long as a month, and the seedlings will emerge! Parsley multiplies by reseeding, so allow some to flower and seed. This herb likes a well watered and fertile, deep soil. It thrives when mulched! The plants also does better with 6” of grow room all around. Because it is susceptible to fungus and rot, air is important to their health. Slugs like parsley, so you need to be vigilant. Aphids too are attracted. Ladybugs can benefit. When the plant grows to 6” in height, it’s time to harvest. It’s best to use a sharp knife to harvest sprigs as you need them. Harvest often to keep the plant from bolting. Remember, though to give the plant time to recover and to also let some bloom and seed. The blooms are so important to your garden: beneficial insects are drawn to the umbrella shaped flowers.
It’s got roots. Native to the Mediterranean region of Southern Europe, parsley has been used for thousands of years and is now grown globally. It was used in many ways by the ancient Greeks and Romans but curiously, it was usually worn and not eaten much by humans. Grown with rue, it was commonly used as a border plant in Greek gardens, establishing the edges of a plot. This plant was worn during meal times to mask the odors of garlic and onion and curiously, to prevent intoxication. Greeks spoke of how Hercules adorned himself with this herb. Associated with strength and honor, before battle the Greeks fed their war horses parsley, and at the win, honored their most prized athletes with parsley crowns, and thus honored the memory of the mighty Hercules. Used also by the Romans, who introduced it throughout Europe, Emperor Charles the Great, grew parsley all over his estate.
It’s got a story. The Greeks explained this origin of this herb through myth. Parsley, they claimed sprouted up from the blood of Archemorous, a hero and the messenger of death, whose body was consumed by snakes. Due to this myth, many believed the plant to be evil. This belief carried over throughout time and a lot of superstition surrounds this herb. Some say to grow it means death. Some say to cut it ruins love. Some even say that to give it away brings curses. As I have mentioned before, dedicated to Persephone, queen of the underworld, this plant had a heavy association with death and death rituals, and was often placed on tombs to honor the dead as well as to honor Persephone who would act as guide to their loved one to the land of the dead. In time, Christians replaced Persephone with St. Peter. Even still, people retained the connection between parsley and the afterlife. De’eis thai selinon, which literally means “to need only parsley,” is similar to our modern day idiom: one foot in the grave.
It’s got a name. Named for the rocky areas where it thrives, in the Greek it was called petroselinon which means rock celery. It was also called oreoselinon, or 'Mountain selinon.' Known as ‘Petrocilium’ in the Middle Ages, which translates as rock eyelash. Through the centuries and with the Christian association of this plant to St. Peter, and with introduction of it to the English, it was referred to as Petersylinge, Persele, Persely and finally, as we refer to it today, parsley. ]
It’s edible. The whole plant is edible: the roots, the stems, the blossoms, the flowers. As a parent plant, the mild flavor of parsley compliments the flavor of many other common culinary herbs such as celery, cumin, cilantro and dill. Though many people cook with this herb, for myself, I like this plant raw. There are many ways to enjoy this plant raw. Again, all parts of it are edible. Incorporate it into a green juice. According to the Medical Medium, in a juice, it is particularly good with celery. Blend it into a smoothie. Chop it and toss it on a salad. If the taste is not for you, dry it and sprinkle it into your meals. The drying process reduces the taste, but the nutrients are still there. It also makes a great tea. If you want to cook it, you can. People have boiled it, baked it, and thrown it into stews and casseroles. It’s a main ingratiate in many Mediterranean entrees.
It’s nutrient dense. Nutritionally, this herb is high in fiber and vitamins A, K and C. It also has significant amounts of calcium and iron. It’s been reported that 1 T of chopped parsley has more vitamin C than an orange! Loaded with antioxidants, parsley also provides considerable amounts of histidine, magnesium, zinc, selenium, iodine.
It’s protective. While pretty on a plated dish, it has been noted that the ancients began this practice for protective reasons. Early on, herbologists recognized the anti bacterial properties of this wild plant, and the practice of putting it on the plate became a practical application to guard against food poisoning. In time, modern science has studied agreed with these initial observations. The allicin compound supplied by this plant has anti-bacterial, anti-viral, and anti-fungal properties. While it protects, it also detoxifies. Compounds formed in this plant and released into our system as we chew and digest, flush out our body protecting from virus and cleansing out of parasites and bacteria. Parsley neutralizes and purges toxins. Small does have great benefits. Working with the fluids of the body, as a gentle brush, it cleans. This plant controls bacteria in digestive system, and regulates the growth of candida. Because of these properties, parsley has been used as mouth wash and is very good at cleansing the mouth, gums, and teeth. The antioxidants it provides shields us against cancer. Our immune system is bolstered.
It builds and repairs. As we consume this plant, all of our body tissues are getting just what they need for the growth, and development, and repair. Iron is absorbed. Wounds are healed, and our cartilage, bones, and teeth are strengthened. Our eyes and vision are nourished, and our blood is regulated.
It’s medicine. This plant, as most, was used as a medicine before a food. Having diuretic properties, parsley is known for its ability regulate water and eliminate toxins. It reduces puffiness and swelling and improves blood pressure. It is an aid to the organs of elimination: the stomach, the bladder, and the kidneys. It reduces blood sugar levels A great alkalizer for the whole body, it helps to keep the body disease free. Ointments have been used to reduced swellings. Leaves have been used to relieve bee stings and spider bites.
What Advise for living does this plant give?
Adapt to the seasons- claim your space thrive- even in the rocks - meet death with honor - reemerge victorious. Balance - mature and start anew. In every way, be attractive. From head to toe, be useful. Complement others—be a good companion. With clarity, enjoy the changing of the seasons from one year to the next. Cleanse, clear, and protect.
Resources
Downey, Michael. “Parsley.” Life Extension, vol. 21, no. 3, Mar. 2015, pp. 91–93. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=awh&AN=101452519&site=eds-live.
Grieve, Maud. “Parsley.” https://botanical.com/site/column_rita/parsley.html. Assessed 13 June 2021.
Mattern, Vicki. “Plant a Peck of Parsley!” Organic Gardening (08973792), vol. 40, no. 8, Nov. 1993, p. 38. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=f5h&AN=9311027598&site=eds-live.
"Parsley." Cambridge World History of Food, edited by Kenneth F. Kiple, and Kriemhild Conee Ornelas, Cambridge University Press, 1st edition, 2000. Credo Reference, https://scsl.idm.oclc.org/login?auth=discus&url=https://search.credoreference.com/content/entry/cupfood/parsley/0?institutionId=7268. Accessed 12 Jun. 2021.
“Parsley.” Funk & Wagnalls New World Encyclopedia, Jan. 2018, p. 1; EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=funk&AN=pa024700&site=eds-live.
“The History of Parsley.” https://www.myspicer.com/history-of-parsley/. Assessed 12 June 2021.
SANSONE, ARRICCA ELIN. “Natural Benefits of Parsley.” Prevention, vol. 72, no. 11, Nov. 2020, pp. 28–29. EBSCOhost, search.ebscohost.com/login.aspxdirect=true&db=aph&AN=146208994&site=eds-live.
Whelan, Richard. “Parsley.” https://www.rjwhelan.co.nz/herbs%20A-Z/parsley.html. Assessed 12 June 2021.
William, Anthony. “The Healing Power of Parsley.” https://www.medicalmedium.com/blog/healing-power-of-parsley. Assessed 12 June 2021.
Wing, Lucy. “Parsley’s Potential.” Country Living, vol. 21, no. 4, Apr. 1998, p. 152. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=f5h&AN=340700&site=eds-live.
12 Cultivating Broccoli Microgreens
Would you like to grow your own broccoli microgreens?
Reflection
Microgreens first appeared in California restaurants in the 1980s and have been growing in popularity since. I find them everywhere: in my local restaurants, at farmer’s markets, through online markets, and in grocery stores. This is a happy thought. A happier thought is, I can easily grow them in my own home, and I do! Weekly, I grow my own greens. I started growing microgreens, I think it was about two years ago now, with broccoli seed. A powerhouse of nutrition, delicious, and a delight to grow, I have been growing them and enjoying them ever since.
A member of the Brassica family, broccoli can been easily grown as a microgreen and ready to eat in seven to ten days time. White stems with bright green tops stretch towards the light. Because of its mild taste, I appreciate this grow and use it with ease. I eat mine raw in salads and in smoothies, as nice cream toppings and in wraps. With just about anything, they are delectable. Some people cook them and do things like toss them in soups or use them as casserole toppings. Whatever way you choose to munch on these greens, loading up on broccoli microgreens, means loading up on nutrition and receiving the many health benefits they offer.
This tender, crunchy, and juicy microgreen has an amazing nutrient profile. It is touted as being one of the most nutrient dense foods in the world.
This green, as are all greens, is a great source of fiber which regulates the digestive system, promotes overall gut health, and controls blood sugar. It is also high in vitamin A, which strengthens your eyes, your immunity, your bones, and reduces your risk of acne and cancer; B vitamins, which helps energy levels, brain functions, and cell metabolism; vitamin C, that also fortifies the immune system, fights cardiovascular disease, and tightens the skin, E, an antioxidant that is, again, great for your immune system, and great for your skin, eyes, and all of your many cells; and vitamin K which helps your bones and blood. Aside from the vitamins, broccoli has significant amounts of calcium, magnesium, phosphorous, copper, iron, and and zinc. What sets this plant apart from the others is the amount of sulforaphane it yields. Compared to all other edibles on the planet, broccoli microgreens contain the highest amount of sulforaphane. This sulfur compound is very beneficial to our bodies. Studies have shown it to bee good at reducing inflammation, preventing cancer, improving heart health, and improving digestion.
These greens have got everything you need - and nothing you don’t! Very tasty and easy to grow, if you start them today, you could be harvesting your own in a week! If you are interested, read on, and I will show you how to grow your very own lovely broccoli at home.
To grow these microgreens, you only need a few things. You need three trays: two solid and one with slots for watering and drainage. I use the 10 * 10 size. I get mine through The Bootstrap Farmer. You will also need a grow medium. There are several choices. I use coco coir. You will need nutrients. I use Ocean Solution and dilute it in filtered water. And, you will need a sharp knife or kitchen scissors to harvest. For clean up, it’s good to use food grade hydrogen peroxide. Oh yes, and you will need the seeds. I buy most of mine through True Leaf Market. And finally, you will need grow lights. I got mine through Amazon.
Fill the tray with holes up half to 3/4s full with coco coir. Spread soil evenly, and press it down firmly. Mist generously with water. The soil should be fully saturated but not puddling. Measure out 10 grams of seed, which comes to about 1 T. Spread the seed evenly across the grow medium. Sandwich that tray between the two solid trays. put a weight on top and place on a shelf for about 3 days to germinate. On day 3, flip the lid and return to the shelf for 2 more days. This is called blackout. During this time, the stems are getting longer. On day five, remove the top tray and place under grow lights. At this time begin to water with a nutrient mix at 1/4 to 1/2 a cup a day; the plants’ water needs will differ depending on where you are growing. The mix is just filtered water with a little bit of the ocean solution. When I mix mine, I make a gallon at a time and mix .05 oz into my gallon of filtered water. When you water, you do not want your grow medium to be too saturated, only slightly moist. When your greens get to the size you like, between days 7 to 10, use a sharp knife or scissors to harvest. You may harvest as you eat them for really fresh, fresh greens, or harvest them all at once and store them in an air tight container in your refrigerator. They are still fresh and last up to a week, until the next batch is ready! Good luck! And if you grow, please leave photos and comments below. I would love to share your experience!
Sources
“Mighty Microgreens.” Environmental Nutrition, vol. 42, no. 7, July 2019, p. 8. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=aph&AN=136839212&site=eds-live.
11 Consider the Boysenberry
When I eat, I always choose the best of foods. I choose foods that are hydrating, nourishing, digestible, and pleasing to my tastebuds. And of all the foods, berries are among the very best. I find them fruiting in the wild and growing in my backyard garden. Fields of them are farmed, and they are available at most grocery stores. And of all the berries, the boysenberry is the newest addition to my garden. I am excited to learn about it.
The large, deep green leaves of the boysenberry bob in the wind today. They have seemed to have taken to my garden nicely. I can’t wait to watch as they grow, and grow, and flower, and fruit. New to me, I have a lot to learn about this plant. I know it’s a berry. It’s been hunted, gathered, and cultivated for years. I am thankful for this series as it it really pushing me to grow in knowledge of the plants I have chosen for the little plot of Earth that I call home.
Perhaps one of the newest berries on the market, this very large fruiting bramble is the work of Californian horticulturalist Rudolph Boysen who in 1920, was able to create a large blackish, redish blue berry by crossing the loganberry with the raspberry and the blackberry. Not having much success with this work, he passed the plant to farmer Knott who continued to cultivate it and popularized it with his Knott’s Berry Farm Boysenberry Preserves and the Boysenberry Festival. This large, firm, and juicy fruit that tastes a lot like the blackberry or the raspberry or a combination of both, demands to be eaten right away. This fruit does not last long shelf. Because of this, we do not usually see it as a whole berry in stores today; however, this tangy sweet berry is used in juices, pies, tarts, jellies, and jams. Also, it is often freeze-dried and shipped around the world. In this way, I have used it in smoothies and smoothie bowls. When in season, you can find the boysenberry at fresh markets, and of course you can grow your own. Today it’s grown mostly in New Zealand and on the Pacific Coast in the United States from Southern California to Oregan but can be grown inn USDA zones 5 - 9.
Like all berries, the boysenberry is highly nutritious, and one of the best foods you can eat. They are notably high in vitamins C, K, and E. They also have significant amounts of calcium, iron, copper, potassium, manganese, fiber, and folate and are full of antioxidants.
This nutrient rich food has many health benefits. Studies show boysenberries to help the immune system and protects against chronic diseases. They improve vascular health by lowering blood pressure. These berries are good for your blood and your bones.
Of the rose family, the boysenberry blooms and fruits in late May into early July. This vining perennial produces large purply reddish black, juicy-sweet, edible fruits.
So if you haven’t already, stock up on those berries. Create a berry patch in your back yard and watch them grow. I love my berries! I love my berry patch! It is convenient, it is perennial, it is beautiful, it multiplies, it benefits the bees and it benefits me. It is good for the Earth to grow things, and it’s good for your body to eat the berries in large amounts - take them on a daily basis!
Works Cited:
“Boysenberry.” Britannica Online. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=edsebo&AN=ebo.e9016080&site=eds-live. Accessed 11 June 2021.
"Boysenberry." Cambridge World History of Food, edited by Kenneth F. Kiple, and Kriemhild Conee Ornelas, Cambridge University Press, 1st edition, 2000. Credo Reference, https://scsl.idm.oclc.org/login?auth=discus&url=https://search.credoreference.com/content/entry/cupfood/boysenberry/0?institutionId=7268. Accessed 11 Jun. 2021.
Furuuchi, Ryo, et al. “Boysenberry Polyphenol Inhibits Endothelial Dysfunction and Improves Vascular Health.” PLoS ONE, no. 8, 2018. EBSCOhost, search.ebscohost.com/login.aspx?direct=true&db=edsgov&AN=edsgcl.550261752&site=eds-live.