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.
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.
Clean Your Home Cheaply and Easily Without Toxic Chemicals – DIY
So, you’ve decided to get healthy. You’re going all the way. You’ve cleaned up your diet. You’re exercising regularly. What’s left to do? Detox. But first, you need to take a good hard look at the chemicals you use on a daily basis and get rid of them. Dump the toxic shampoo, conditioner, shaving cream, after-shave or perfume, soap, lotion, make-up – whatever it is you put on your body and pretend your skin doesn’t soak right up like a sponge. Come on; face it. Whatever we put on our skin is drawn right into our bloodstream.
Whatever we breathe is taken right into our system as well. As soon as you are through tossing out the toxic products you use on your body, toss the toxic solutions you use to clean your home. Here are some great replacements for the noxious, dangerous chemicals you have been using.
How to Clean Your Bathtub
For years I’ve leaned over the tub and scrubbed with any number of cleaners from conventional to green alternatives. There are a number of ways to clean a bathtub. Not one of them comes close to this method. It is by far the easiest, cheapest, simplest way to clean your tub.
After you are through washing your body, let out half of the water. Now soap up your washrag, scrubby mitt, or whatever it is you use to wash yourself. Use it to wash out the soap ring around the tub. That same soap ring you have struggled to clean with numerous sprays and powders immediately dissolves when faced with plain old (better be organic!) soap. Just rub in a circular motion and rinse. Do this every time you take a bath and your tub stays clean.
How to Clean Your Oven
The Healthy Food Team suggests this ingenious, easy method of cleaning your oven.
Apply a paste of baking soda and water to the surfaces in your oven. Let it sit for 12 hours. Use a wet towel to wipe out the oven the next day. Spray vinegar on any residue that is left. Again, wipe with a wet towel.
How To Clean Your Floors
Mop your tile, linoleum, and wooden floors with a mixture of water and vinegar. Just add ¼ cup of vinegar to 2 gallons of warm water. Or add a few drops of your favorite essential oils to warm water.
How To Freshen the Air
Boil citrus peels in a pot of water, spritz the air with water mixed with essential oils, or use a diffuser with essential oils. Better yet, open your windows and let in some fresh air.
How To Clean Your Carpets
Various sites suggest using cornmeal and/or baking soda for a dry clean of the carpet. No way I am putting cornmeal into the carpets. One of the reasons carpets are so hard to get really clean is that they trap dirt between the mesh that holds the carpet fibers together and the padding underneath the carpet. Why would you want to get edible bug attracting food caught there?
Baking soda? Now that’s the way to go. You not only can get carpets cleaner by sprinkling baking soda on the carpet and then vacuuming it up, the carpets will smell better as well.
You can use plain hot water to wash your carpets or you can add essential oils or vinegar to the water. For spot cleaning, try spraying with a vinegar solution of 1:1 vinegar to water.
Remember that the first thing to do when anything spills on the carpet is to blot, blot, blot. After dabbing, stand on that towel to soak up anything that is trapped under the fibers. Then pour a little bit of boiling hot water on the area and blot it again.
Other Cleaners
Make sure you purchase truly green cleaners for washing dishes and clothes. This is not just for the environment – it is also for you! Remember you will be ingesting any chemicals that come in contact with your dishes and your skin will soak in any chemicals that come in contact with your clothes!
As far as other cleaners, use baking soda, lemons, salt and vinegar as much as you can to replace those toxic chemical cleaners. If you do choose to purchase cleaners, read the labels well – beware of “greenwashing”. Just because it says natural, doesn’t mean it is.
Detox
Now that you’ve cleaned all of those toxic products off your shelves, it’s time to clean their residue out of your body. Many chemicals are endocrine disruptors; others erode our health in numerous ways, including gut inflammation that disturbs the proper balance of bacteria so essential to all processes of the body. For a complete detox, we recommend Doc Shillington’s Total Detox .
Crazy Pills: Over-the-Counter and Prescription Meds Linked To Dementia
A new study clearly shows common over-the-counter medications widely used for asthma, allergies, and insomnia increase the risk for dementia. The study also found that the risk may not be reversible, even after several years off of these medications.
The drugs studied are anticholinergic drugs, which block a neurotransmitter, acetylcholine, in the central and the peripheral nervous system. These drugs are available over-the-counter and through prescriptions. Many are used on a regular, long-term basis to treat a variety of medical complaints including:
allergies and allergic reactions
motion sickness
irritable bowel syndrome
insomnia
colds
ulcers
asthma
excessive sweating
COPD
urinary incontinence
depression
smoking cessation
cough suppressant
muscle relaxer
Parkinson’s disease
These drugs include:
Zyban
Wellbutrin
Dramamine
Cogentin
Chlor-Trimeton
Benadryl
Sominex
Advil PM
Unisom
Robinul
Atarax
Atrovent
Oxivent
The study showed the risk of dementia rises when these anticholinergic medications are used at higher doses or for longer periods. It is not unusual to find these drugs used in combination, especially with the elderly population. For instance, one individual may be using a sleep aid, an allergy medication, and a medication for depression. If all of these drugs are anticholinergic drugs, the accumulative effect increases exponentially, raising the risk of dementia.
Earlier studies had shown these medications increased the risk of dementia; however, these studies also concluded cognitive decline decreased when these drugs were discontinued. The new study, a more longitudinal study, suggests that years after continuation, the risk of dementia remains higher for people who have used more of these drugs or used them for a longer period of time, suggesting a cause and effect even when the drugs were discontinued years prior to the development of dementia.
The study showed that even low amounts over long periods of time increased the risk of dementia. While the study focused on older adults, what about children and young adults? How many children and younger adults are regularly taking anticholinergic over-the-counter or prescription medications for allergies or asthma? How many adults of all ages are taking anticholinergic over-the-counter or prescription sleep aids?
This should be a wake-up call for all of us to remember that medications treat symptoms, not the cause of disease. To get well, to be truly well, we must give the body the nutrients it needs to heal. We must detox. We must live lives that are as clean as possible: clean food, clean water, clean environment. It has been made clear over and over that we cannot trust pharmaceutical companies! If you have been taking any pharmaceuticals, it’s time to detox. Start with this Cheap and Easy Detox Plan and consider following the 80% Raw Food Diet.
The study: Shelly L. Gray, Melissa L. Anderson, Sascha Dublin, Joseph T. Hanlon, Rebecca Hubbard, Rod Walker, Onchee Yu, Paul K. Crane, Eric B. Larson.Cumulative Use of Strong Anticholinergics and Incident Dementia.JAMA Internal Medicine, 2015; DOI:10.1001/jamainternmed.2014.7663
Healthy, Honest Penis Talk
Does Size Matter?
How many times have you heard that size doesn’t matter? I’m sure you’ve heard it a lot. I’m sure you’ve heard it a lot more if you aren’t particularly well endowed. But come on boys, let’s be honest. Size does matter – but not how you think.
What matters is your size compared to her size. Women have a size, too! Vaginas vary in depth and width. We don’t come one size fits all, any more than men do. It’s how a man and woman fit together that matters. If one is larger than the other, finding positions to enhance pleasure can be a challenge. Make it a fun one.
The average penis size when the penis is relaxed is 2.5 to 4 inches in length. The average size when erect is 5-7 inches. Smaller penises tend to expand in size more than larger ones.
The idea that women are only satisfied by lovers with a large penis is just plain wrong. Great sex is a combination of great communication, patience, caring, and a desire to please your partner. It’s what you do with your mouth, your hands, and your entire body as well as your penis. It’s an entire experience. If you are a little large for her or she’s a little large for you, find the positions that allow for maximum pleasure without pain.
Wash and Care For Your Penis or Your Child’s Penis
When showering, wash the penis and testicles with warm water and soap. Adult intact males should pull back the foreskin to wash and rinse to prevent a buildup of smegma.
If your baby or your child has not been circumcised, do not pull back the foreskin. Foreskin in infants and children naturally adheres to the head of the penis. This is normal and natural. The foreskin may remain adhered through puberty and beyond. Again, this is perfectly normal. Do not force the foreskin to retract. A good stream of urine provides all the cleaning needed until the foreskin can be easily be retracted.
Penile Health
Of course you should examine your penis and testicles on a regular basis (at least once a month) for lumps or sores. Check with your health care practitioner if you have any pain or a discharge of any kind. And never, ever, decide a condom is not needed unless or until you are a part of a committed, exclusive relationship and both of you have been tested for STD’s.
Erectile dysfunction is generally the greatest concern facing men as they age. Many will start to notice changes in both the appearance and the behavior of their penis by the time they reach the age of 40. While some of these changes are normal, some can be mitigated or reversed with proper nutrition and detoxification.
If you want your penis to be healthy, keep your cardiovascular system healthy. That’s the bottom line. If your blood flow is diminished, it will affect erections. It is also good to note that it is a use it or lose it situation. An erection a day is a good way to keep things working right.
First of all, Eat Right
What not to eat
Artificial flavors
Artificial colors
Preservatives
MSG
GMOs
Trans fats
Conventional sugar
Artificial sweeteners
Limit caffeine and gluten
What to eat
A large variety of organic, fresh, raw vegetables and fruits
If you smoke, stop. It constricts your blood vessels. If you drink too much, stop! Alcohol toxifies the blood and makes it sluggish. It definitely does not encourage blood flow!
The key to good health, including sexual health, is living a healthy lifestyle. Eat right, exercise, eliminate stress, and detox at least twice a year.
Detoxing has become essential in our day and age because we are exposed to so many toxins on a daily basis, both in our food and in our environment. Many of these toxins are hormone disrupters.
We generally label foods as fruits, vegetables, seeds, and nuts by their taste, appearance, and use. Not all vegetables are vegetables, and not all fruits are fruits. And strangely, not all nuts are nuts; some are seeds, and some are actually fruits. Botanists have very specific criteria to categorize fruits, vegetables, seeds, and nuts that often do not line up with our common definitions.
A fruit is the ovary of a plant that develops from the flower. Fruits contain seeds. So root vegetables like potatoes, beets, onions, garlic, radishes, turnips, etc. are all vegetables. All your greens – spinach, chard, kale, collard greens, mustard greens, etc. – are vegetables. Broccoli, cauliflower, cabbage, asparagus – are definitely vegetables.
“Veggies” That Are Actually Fruits
Tomato
Snow peas
String beans
Sugar snap peas
Pumpkin
Avocado
Eggplant
Cucumbers
All squashes (including zucchini, yellow, spaghetti, acorn and more)
Peppers (including bell peppers and hot peppers)
Okra
Olives
Corn (the kernels are technically the fruit of the plant, though corn is usually classified as a grain.)
The botanical definition of a true nut is a hard-shelled pod that contains both the fruit and the seed. Examples of true nuts include chestnuts, hazelnuts, and acorns.
“Nuts” That Are Botanically Fruits
Almonds
Peanuts and other groundnuts
Hazelnuts
Chestnuts
Macadamia nuts
Pistachios
Coconuts
Walnuts
Pecans
“Nuts” That Are Actually Seeds
Brazil nuts
Pine nuts
Cashew nuts
When it comes to how we eat and what we choose to eat, the botanical categories don’t matter. To eat a truly healthy diet, 80% of our diet should consist of fresh, raw, whole, organic produce – more vegetables than fruits. And when we say more vegetables, we are not specifying the botanical definitions, just the common ones.
We generally think of fruits as being sweet. It is the natural sugar content we should watch as we decide our ration of vegetables to fruits. Three to five servings of fruit a day with one large salad consisting of 10-15 vegetables will give you the nutrition you need to thrive. Check out the 80% Raw Food Diet.
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.
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
The 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
Most 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
There 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
Onions 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
Heat your oven to 400 degrees.
Mix together all the dry ingredients in a medium sized bowl.
Mix together the two wet ingredients.
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.
Line a baking tray with parchment paper.
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.
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.
Pop them into the oven. Check them after 9 or 10 mins and flip them over. Cook for an additional 4 mins or so.
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:
https://www.youtube.com/watch?v=yyVpipOmYpY
Radishes
The 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
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
Parsnips 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
Peel parsnips and cut into quarter-inch-thick sticks. Cover parsnips with water and simmer until just tender, about 15 minutes. Drain.
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
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.
Add the kale and continue cooking 4 to 5 minutes longer. Stir occasionally but otherwise keep the saucepan covered.
Jerusalem artichokes
Jerusalem 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
Also 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
You 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.
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.
We’ve all had it drilled into us: citrus fruits are the source for vitamin C. But citrus fruits aren’t the only source. They aren’t even the best source! The amount of vitamin C in one serving of papaya, strawberries, pineapple, bell pepper, broccoli, or Brussels sprouts exceeds the amount of vitamin C in a medium orange.
Many fruits are high in vitamin C. Here is a list from The World’s Healthiest Foods of the fruits and vegetables with ½ or more of the daily requirement of vitamin C in each serving.
Fruits With At Least 50% Daily Recommended Vitamin C
Papaya (one medium) – 224%
Strawberries (one cup) – 113%
Pineapple (one cup) – 105%
Oranges (one medium) – 93%
Kiwi ( 1- 1/2 in) – 85%
Cantaloupe (1 cup) – 78%
Grapefruit (1/2) – 59%
What is surprising is the number of vegetables that meet the criteria.
Vegetables With At Least 50% Daily Recommended Vitamin C
Bell Peppers (1 cup) – 157%
Broccoli (1 cup) – 135%
Brussels sprouts (1 cup) – 129%
Cauliflower (1 cup) – 73%
Kale (1 cup) – 71%
Cabbage (1 cup) – 69%
Bok Choy (1 cup) – 59%
Parsley (1 cup) – 54%
Turnip greens (1 cup) – 53%
Sweet potato (1 cup) – 52%
Vitamin C is needed for the immune system, but that is not it’s only claim to fame. Vitamin C is needed for many physiological functions. It is an anti-oxidant. It is a co-factor for eight enzymes, thereby aiding in developing and maintaining scar tissue, blood vessels, cartilage, hormonal stability, biosynthesis of neurotransmitters, and transport of fatty acids into mitochondria.
So how can you mix and match some of the veggies and fruits above to deliver a power dose of vitamin C to your diet? A fruit salad? Yeah, that’s an easy way. But let’s look at a more creative recipe.
Beautiful and Delicious Kale Salad
Ingredients
1 bunch of kale
1 tablespoon of olive oil
1 red bell pepper
1 tart apple
handful of walnuts
handful of raisins
1 lime
honey to taste
Instructions
Tear the kale into edible pieces, saving the stems for another recipe or thinly slicing them for this salad.
Sprinkle olive oil over the leaves (use a little more or a little less as needed) and massage the oil into the leaves with both hands until the leaves become soft and pliant.
Add sliced red pepper, chopped apples, raisins, and walnuts.
Juice one lime. Add honey to taste and whisk. Pour over salad and mix well.
Enjoy!
Conclusion
If you want to supplement your vitamin C through a natural food source, two of the best alternatives are rose hips and orange peels. A tablespoon of rose hips provides as much vitamin C as an orange. If you save your orange peels, slice them up and dehydrate them. You have made instant, chewable vitamin C. If you grind them up after dehydration, you can use the powdered peel in smoothies or in other foods. My favorite is orange flavored waffles. For more information on strengthening the immune system, see the first source link below. Check out Homemade Vitamin C and Make Your Own Homemade Nutrition Powder.
The 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.
You 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.