Arsenic is a naturally occurring, toxic element found in the earth. It is found in over 200 different minerals. There are two main types of arsenic: organic and inorganic. Organic arsenic compounds are primarily found in marine life, but they are also sometimes found in terrestrial life forms. Exposure to arsenic from organic sources is widely considered to be less toxic than exposure to inorganic arsenic.
A Poison Fit for a King
Arsenic has been used as a poison for centuries. Assassins have historically been very fond of arsenic because symptoms of arsenic poisoning resembled other sicknesses like food poisoning. The resulting death would look like natural causes. In low doses, arsenic poisoning could cause diarrhea, confusion, paralysis, or weakness. Arsenic was difficult to detect as it has little odor, almost no taste, and it doesn’t affect the color of food. How many kings and queens have died of arsenic poisoning? No one knows, but many historians speculate that kings and queens who died young rarely died of natural causes.
Where Does All This Arsenic Come From?
The majority of arsenic that we are exposed to is not of natural origin. Natural processes can bring arsenic into the atmosphere (such as volcano eruptions), but only one third of the arsenic in our atmosphere is of natural origin. Arsenic can be found in the earth’s crust, in deeply drilled wells, and in rocks, soil, air and water.
We Have Industry to Thank for This
Industrial activities such as mining, smelting, and the burning of coal in power plants all play a role in contaminating our environment with arsenic. Arsenic is produced commercially from arsenic trioxide, which is one of the leftover byproducts of smelting copper and other metals. Arsenic is commonly used by the timber industry as a preservative for treating wood. Arsenic is also an active ingredient in many insecticides and herbicides, and it is a common additive in chicken and swine feed (apparently it is used to fatten them up). The timber industry and agriculture industry account for over 90% of environmental arsenic pollution that is not due to natural processes.
No One Would Want to Die This Way
Consistent exposure to even small amounts of arsenic has been linked to several diseases, many of which are fatal. Arsenic is so toxic that it causes many different cancers, including skin cancer, lung cancer, bladder cancer, kidney cancer, liver cancer and prostate cancer. Over consumption of arsenic has also been linked to diabetes, cardiovascular disease, reproductive problems, and it is known to compromise the immune system.
How Arsenic Gets into Rice
Many plants can absorb arsenic from its environment and rice is one those plants. Rice absorbs high amounts of arsenic from the soil, from water and from pesticides. Unfortunately, with so much arsenic contaminating the soil and water, organic rice can contain dangerous levels of arsenic even though it has not been exposed to pesticides. Counter-intuitively, there are actually higher levels of arsenic found in brown rice than in white rice. This is because more of the arsenic is found in the outer layers of the grain. The outer layers of the rice are removed during the processing that turns brown rice into white rice. (This processing also removes the majority of the nutrition found in rice).
While the FDA Does Nothing, Consumer Reports Steps Up
Consumer Reports has been doing the job that the FDA should have been doing for a long time now. On their website, you can find recommended weekly allowances for rice consumption based upon the levels of arsenic that rice contains. There is no federal limit for levels of arsenic in rice (but there is a biological limit, and one of its many names is cancer).
Since 2012, Consumer Reports has been asking the FDA to set a limit for arsenic in rice, a request that has been ignored. Over the past couple of years, Consumer Reports have tested over 700 foods containing rice, and they have tested hundreds of different samples of rice grown in different regions. It turns out that knowing where your rice is grown is very helpful if you wish to avoid high levels of arsenic in your food.
Not All Rice Fields Are Created Equal
Rice grown in California, white basmati rice grown in California, India and Pakistan and sushi rice grown in the US typically has almost half of the arsenic content as rice grown elsewhere. Rice that is grown in the US (with the exceptions being Californian rice, quick cook rice and sushi rice) contain the highest levels of arsenic. Rice labeled as having been grown in Louisiana, Texas and Arkansas also stood out as having very high levels of arsenic in it.
One company in particular stands out as being proactive on this issue. Lundberg Farms is located in California. Their CEO, Grant Lundberg, recently issued a statement about the high levels of arsenic found in rice.
“We recently updated the published levels of arsenic in our rice, which now covers three consecutive years of data. I am happy to report that the levels of inorganic arsenic continue to remain low, and average less than half of the standard established by Codex. We are also actively engaged in the development of a code of practice through Codex to help develop ways to reduce arsenic levels even further.”
Codex is an international standard. Once again, we have no standards to rely on from the FDA.
Conclusion
According to the USA Rice Federation, you should eat rice because the benefits outweigh the risks. These are the people who are selling us rice, so no surprise there. The FDA recommends that Americans consume a variety of grains, and they say they’re looking into the arsenic problem. We recommend that you limit the amount of grains in your diet, especially rice. Also when you eat rice, eat rice that is grown in California. A healthy diet consists of 80% raw produce, with more vegetables than fruits as the main staple of your diet – not grains of any variety.
India is a country with over 1 billion people spread over five large regions. This population is incredibly diverse. Indians speak more than 122 different languages and their cuisines vary greatly among the regions. Despite these differences, there is still something Indians have in common – their love of curry.
The word curry means sauce. Curry is not a spice; it is a combination of spices. Although the combination and ratio of spices varies from one curry to another, many health promoting spices are standard in most curry mixes. Here are features of the most common spices you will find in a curry and how they benefit your health.
Cumin
Cumin is excellent for digestion. The scent alone is enough to kickstart saliva enzymes in the mouth, the essential first step of healthy digestion. Cumin also alleviates gas, acts as a natural laxative, and exhibits anti-fungal and anti-microbial powers. Interestingly, cumin is both a relaxant and a stimulant, and certain components in its essential oil have been said to promote a hypnotic tranquility.
Turmeric
Looking for another reason to start eating turmeric besides its anti-cancer, anti-inflammatory, antioxidant rich, brain boosting, heart healthy properties? Turmeric is also an essential ingredient in most curry powder mixes. To get the maximum benefit from turmeric, pair it with freshly ground black pepper.
Coriander (Cilantro seed)
The benefits of coriander (after the cilantro plant flowers and develops seeds, it is referred to as coriander) are numerous. Like cumin, coriander improves digestion as it relieves gas, prevents nausea, and combats diarrhea. It also acts as a natural anti-histamine, treats mouth infections with its antiseptic powers, helps heal skin conditions, lowers blood pressure, and is a natural source of bioavailable iron. If you feel you might be coming down with a case of food poisoning, grab a handful of coriander. This spice is twice as powerful as the leading salmonella antibiotic – and it tastes a whole lot better.
Ginger
Ginger is a great herb to have in your kitchen, as it gives great flavor to both food and drink and possesses serious medicinal attributes. It’s an anti-inflammatory, anti-tumor, antioxidant with a soothing effect on the digestive tract. Health begins in the gut, and ginger helps eliminate gas, relieves nausea, and treats motion sickness. If you’re pregnant and have given into not-so healthy, nausea-inducing cravings, ginger settles the stomach and relieves vomiting. Be careful though! With great (healing) power comes great responsibility. Ginger treats the symptoms, but a healthy diet eliminates the need for ginger in the first place.
Cardamon
When it comes to the price of spices, cardamom has to be content with the bronze medal. While both saffron and vanilla cost more, of the three, only cardamom can claim a place of great prominence in Indian cuisine. Cardamom is a great breath freshener, fighting tooth and gum disease as well as soothing sore throats. It also flushes out toxins, leading to better blood circulation, a better functioning urinary tract, and improved cardiovascular activity.
Cinnamon
An anti-viral, anti-bacterial spice loaded with anti-oxidants, cinnamon can help take down some heavy hitters, disease-wise. Cinnamon is toxic to cancer cells, reduces the growth of cancer cells, protects neurons from degenerative diseases like Parkinson’s, and helps keep heart disease in check. Cinnamon is exceptionally beneficial for those who suffer from or could potentially suffer from diabetes, as it combines reduced insulin resistance with lower blood sugar. There are two types of cinnamon, “true” cinnamon and cassia cinnamon. The cinnamon found in the United States is usually cassia cinnamon. True cinnamon is frequently labeled as Ceylon cinnamon. If possible, try to get Ceylon cinnamon as it contains less coumarin, a naturally occurring chemical compound that acts as a blood thinner.
Cloves
The active, healing component in cloves is called eugenol. Eugenol is anti-bacterial, anti-inflammatory, and a natural detoxifier. Aside from its use in cooking worldwide, clove has found a place for soothing gum pain and treating root canals in dentistry, as the eugenol and other components in this spice combine to form a mild analgesic. Cloves contain iron, calcium, and manganese and are also an antioxidant. If you want to check the quality of your cloves, squeeze them with a fingernail. If they’re good quality, they will release some of their essential oil. Good quality cloves also float when placed in water, whereas stale cloves sink.
Conclusion
The benefits of cooking with these spices are numerous, and there is no reason you can’t experiment with adding a little bit of Indian flair to your kitchen. Whether you start slowly with adding cumin or clove to your famous rice and beans recipe or you jump in feet first and produce a fabulous curry, the flavors of Indian cuisine are waiting for you. If you aren’t hitting the stove just yet, there are still ways to get the health benefits from these spices. Ginger and curcumin (the active ingredient in turmeric) are both available in capsule form.
Permaculture Agriculture – The Transition to a Sustainable Future
“We cannot solve our problems with the same level of thinking that created them.” Albert Einstein.
Permaculture stands for permanent culture. It is an ecological method of design that shapes many practices, including farming.
The term permaculture was first coined by two Australians, David Holmgren and Bill Mollison. However, many of their design ideas were inspired by Masanobu Fukuoka’s sustainable farming methods. The founders of permaculture recognize that a change in farming is needed. A change in culture is needed as well – a change in the way we view the world.
American culture, and indeed Western culture, often sees human beings as somehow separate from nature, that nature is out there and we are in here. Anthropologists don’t necessarily see such a demarcation from us and nature and neither do permaculturists. Not only are human beings a part of nature, it is optimistically believed that we can do more than mitigate our harm to the environment. Through the active implementation of permaculture principles, we can actually improve the environment around us.
A Grassroots Movement
We don’t need negativity to promote change. Negative emotions interfere with creativity. Bill Mollison believes that positive change is more effective from bottom to top, than it is from top to bottom. If we wait for change to come from the politicians, we could be waiting a long time. Change yourself. Change the way you garden. Change could come from one neighborhood at a time, rather quickly. Permaculturists believe that we must be the change we seek to find in the world.
Permaculture methods are similar in some ways to organic methods of farming, but the differences lie in matters of degree, sustainability, and working within an improved upon ecosystem, instead of trying to work against it. Permaculture doesn’t allow the use of any chemical fertilizers, herbicides, or pesticides, while organic farmers can use a short list of approved chemicals. Permaculture also doesn’t allow the use of motorized machines or plastics as their use is not sustainable in the long term. Despite these prohibitions, permaculture techniques are designed to be less labor intensive than industrial farming.
Working Smart and Not Hard
Permaculture espouses thoughtful planning in place of protracted labor. To this end, Bill Mollison’s book suggests planning from the home dwelling out, with zone zero starting in at the center.
Zone zero would apply permaculture principles in an effort to reduce energy use, efficiently use water, and utilize natural resources such as sunlight. From outside the home, the most labor intensive crops are placed as close to the main dwelling as possible, and a compost pile/bin for kitchen waste and a greenhouse would be nearby. From there in concentric circles, crops and livestock are placed out from the main dwelling. The last two zones are the wild and semi-wild areas used for firewood and as a habitat for wild plants and animals. The placement and contents of zones 2 and 3 are primarily determined by the amount of labor needed to maintain the zones and their relationships to one another. The relationships between different plants, crops, and livestock are carefully considered in the planning stage of a permaculture farm. It is these relationships of one element to another and their maintenance requirements that determine the design of a permaculture farm.
How Plants Can Benefit Each Other
One such relationship is the symbiotic relationship between leguminous plants and nitrogen fixing bacteria. Leguminous plants are among the best known nitrogen fixing plants, but literally thousands of plants are known to help fix nitrogen into the soil. Many of these nitrogen fixers are not in the legume family. A useful permaculture technique is planting nitrogen fixing plants alongside food producing plants. This is done both with indigenous plants and pioneering plants that are well suited to the area. (With so many thousands of plants that fix nitrogen into the soil, it is a wonder why anyone uses nitrogen fertilizer).
Nitrogen deficiency is one of the most common limiting factors for the growth of crops. Nitrogen fixing trees are the most commonly used nitrogen fixing plants in permaculture designs. Permaculture stresses the need for bio-diversity, so when given the option, using a wide variety of nitrogen-fixing plants is ideal. A large variety of food producing plants also helps to prevent pest infestations.
Natural Pest Control
Pest control in permaculture is achieved without the use of synthetic chemicals due to their destruction of the soil and the destruction of the natural balance. For example, encouraging ladybugs to proliferate in your garden is usually a more successful method of controlling smaller pests such as aphids than spraying pesticides. After all, a ladybug can eat up to fifty aphids in a day.
When insecticides are used to control aphids, two things invariably happen. By a process of selection, the aphids with some inherent resistance against pesticides will survive and go on to breed the next generation of pesticide resistant aphids. Meanwhile, the ladybugs are killed off due to their far greater rate of exposure.
The ladybugs that do survive the initial pesticide exposure will succumb to the poison after eating a number of the surviving aphids. Their exposure increases with each aphid they eat until the amount in their tissues becomes too high for survival. All that remains are pesticide resistant aphids in greater numbers than before because the pesticide application killed off most of the aphids’ natural predators.
The goal is to use and encourage beneficial organisms – to have them do the work for you, to work in harmony with the natural order instead of working against it. You can put in ladybug habitats and spray ladybug lure to attract them. When you make conditions favorable for beneficial organisms, you can watch them make themselves right at home in your garden or on your farm. If you need a jumpstart, you can purchase many beneficial organisms online and have them delivered to your door.
Fighting Biology With Biology
In some parts of Australia, grasshoppers are such a problem that the guinea fowl is an absolute necessity. Before choosing a permaculture site, many Australian permaculturists will look for areas where the guinea fowl have chosen to live before buying land. In the outback, they also utilize small ponds dug out by the fruit trees to provide a habitat for tree frogs or rock piles to attract lizards. Both frogs and lizards help eat the remaining pests that the birds miss.
Slugs, grubs and aphids are not necessarily the most challenging pests to most home gardeners and farmers. Ants are often a more difficult challenge. Not only are they known to bite, they have also been known to cultivate aphids. That’s right, Homo sapiens are not the only farmers in the animal kingdom. Ants have been known to spread aphids to your plants so the aphids can feed on your plants and the ants can then feed on the aphids’ sugary secretions. Ants also occasionally prey on the aphids as well, making it a complex relationship, not really a symbiotic one. Ants secrete a toxin that inebriates aphids and makes the aphids easier to control.
Obviously, two pests in one can be double the trouble. Pouring boric acid over ant hills has been known to slow down ants, but it will not stop them. As soon as boric acid gets wet, it is no longer an effective control against insects. The answer is to fight biology with biology. Beneficial nematodes are one solution a permaculturist might utilize.
Heterorhabditis bacteriophora nematodes are parasitoids that prey on ants and dozens of other garden pests. They are harmless to mammals and other vertebrates. They patrol the soil to a depth of seven inches eating anything they find savory like fleas, weevils, ants, beetles, etc. Again, they can be purchased online.
With careful planning, pest control can also be a task delegated to your livestock. But pest control is only one goal of many. Chickens and ducks are known to eat pests while they fertilize the soil with their waste.
Why placement in a farm or garden matters
In Bill Mollison’s chicken model, he describes four separate elements to a farm that can be used to benefit one another or they can be placed to stand alone without any relationship. His example includes a chicken coop, a pond, a greenhouse, and a forest. By placing all four of these elements next to each other, a beneficial relationship can be realized.
The forest provides shade and forage to feed the chickens. When the temperature rises with the midday sun, the chickens leave their coop due to the high heat. They find shade and food within the forest. In the forest area, if pests were left unchecked, they could harm the trees and other plants. The chickens’ manure also helps to fertilize the forest.
When the chickens are in their chicken coop, their body heat helps to keep the greenhouse warm. The pond placed next to the greenhouse reflects additional sunlight and warmth back to the greenhouse and to the chicken coop.
Placed separately, these aspects of a farm do next to nothing to benefit one another. When placed together, a more harmonious relationship is realized.
How Our Efforts Can Improve the Environment Around Us
Permaculture seeks to reproduce what hundreds or thousands of years of natural processes can do to the soil in a fraction of the time, in a more controlled and productive design than what would be rendered by natural processes alone. Conserving water in a permaculture design is a top priority. All known forms of life need water; life on the farm is no exception. This is typically accomplished by three methods, and when used together, the results are amazing.
The first and most difficult step is to alter how water flows over the land. This is done by altering the contour of the land so that it will retain water. After a rainfall, water will typically flow off of the land and into the nearest stream or river. By altering the contours of the land, water can be retained. This helps provide sufficient water for the plants and the microorganisms in the soil.
Another common technique is to bury wood and/or charcoal beneath the plants. This practice helps to retain water in the soil, and it retains nutrients for plants that they can utilize as needed.
Finally permaculture uses mulch as a final step in retaining water. When water would otherwise evaporate due to the heat, it is trapped beneath a layer of leaves, pine needles, or other mulch such as wood chips. As the mulch breaks down, it also serves as fertilizer for the plants.
Take a good look at the next wooded area you walk by. I’m willing to bet that things are growing like crazy. The main reason for this growth is the layers of leaves and natural mulch that serve the area by retaining water.
As biological beings we will always impact the environment around us, but a permaculture principle is the notion that instead of having a detrimental impact on the environment, we humans can have a beneficial impact on our environment.
Beyond Organic
Organic agriculture is often described in terms of what it isn’t rather than what it is. There is a good reason for this. For far too many organic farmers, the only difference between their farm and a conventional farm is the list of chemicals they are not allowed to use on their crops or the restrictions place on the feeding and care of their animals. To many permaculturists, the strides made by organic farmers, though commendable, are far from adequate. Permaculture can be better described by what it is, rather than by what it isn’t.
Permaculture was invented to address the shortfalls of agriculture, to take several steps beyond all-natural, organic farming. The overall idea is to drastically change the methods of production, to promote logical, interactive, natural processes, and to create a healthy, sustainable, permanent culture of productive, truly organic farming.
Our Survival Depends On It
Despite what sci-fi movies often suggest, if we destroy the Earth there really is nowhere left to go. Our survival as a species depends on our ability to live on Earth and not exhaust our resources. A permanent culture is a culture that can survive indefinitely. Changing culture, changing the way in which we view the world, is phenomenally difficult, but our survival as a species is certainly worth the effort.
Most people aren’t gardeners, and even fewer are bona fide farmers. All of us, though, eat.
For this reason, food producers around the country — and around the world — are faced with a high demand for their products, a demand that might become unattainable in the future. In order to ensure a greater sense of food security, it’s time for us all to consider cultivating our own gardens.
You might be scratching your head if you live in an apartment, urban environment, or any other place that doesn’t have the green space for a garden. Fortunately, green thumbs before you have come up with the idea of a vertical garden. You can hang plants, put them on shelves, or simply put them in pots with trellises so that they can grow onward and upward.
You, too, can grow onward and upward if you start your own vertical garden. Aside from improved food security, below are six more reasons home gardens are the way of the future.
It’s Good for the Environment
Imagine the journey the vegetables you buy in a grocery store must go through to get there. They’re often picked in another state or country and transported for miles to reach you. That effort requires a ton of resources that your backyard garden can eliminate. Your own fresh fruits and veggies will produce less waste, help prevent soil erosion, and stave off future droughts.
It’s Healthier for You
You’ve heard — or you might know from sampling them yourself — organic fruits and veggies typically taste better than their pesticide-laden counterparts. Naturally grown produce also boasts more vitamins and minerals, especially if it’s locally grown and bought as fresh as possible. Imagine how flavorful and beneficial your vertical garden will be: freshly picked vegetables and fruits can go directly into your cooking, no middleman or nutrients lost.
Many home gardeners also get creative, growing produce that might otherwise be hard to come by or expensive in stores. This daringness has health benefits, as your body craves dietary diversity. New fruits and vegetables without steep price tags or miles of travel? Sign us up.
It Keeps Water Cleaner
As previously mentioned, many farmers rely on chemically based products to keep insects and other plant-eating pests at bay. These might be helpful to the farmer and improve overall yield, but they’re not good for us or for our water supply.
Perhaps it rains or the farmer waters his plants after spraying on a layer of pesticides. Where does the run-off go? According to the Environmental Protection Agency, it often goes into our groundwater, and more than 35 states have contaminated groundwater because of this cycle. Your home garden can help cut down on this, and you can drink from the tap with a little more confidence.
It Cuts Down on Energy Usage
You probably don’t think about farms as places where a massive amount of energy is used, but think again: modern farming uses more petroleum than any other industry. This figure includes the production of synthetic pesticides, which actually account for more energy usage than the planting and harvesting of natural crops. If you say “yes” to gardening — and “no” to synthetic pesticides — you can help reduce this number.
It Boosts Biodiversity
Crop fields are often dedicated to, well, one type of crop. This makes the farmer’s life easier, for sure, but it doesn’t do much for the environment. It saps nutrients from the soil and allows pests to become smarter in their attack on our food supplies; that’s why fertilizers and pesticides have become commonplace.
By planting your own garden with a bunch of different plants, you’ll be doing your part to mix it up. Even if you don’t have a plot of land to improve with your green gardening, your vertical garden can attract bees and other helpful insects that might not show up to tired farmlands. They’re vital to the biodiversity of an area, too, because of their role in pollination.
It Bulks Up Your Wallet
This one might not necessarily save the world, but it might mean the world to you and your family. A vertical garden can help you save grocery money.
You can also use scrap wood and recycled containers, rather than buying new supplies to start your vertical garden. It doesn’t take much: seeds, soil, and some basic power tools can transform an unused corner of your patio or apartment into a tiny farm.
You can also create your own compost in order to fertilize your plants for free. Once your garden starts yielding produce, you’ll save money at the grocery store, too. You’ll avoid rising food costs, help the environment, and eat more flavorful meals. Who said saving the world had to be hard?
If you want to contribute to sustainable lifestyles and grow your own food, vertical gardening is a great solution! Nearly anyone can do it; you just need the right inspiration.
What vertical gardening strategies could you use in your home? I’d love to hear about them in the comments section below!
Even if you’ve never had a college course in chemistry, you’re likely familiar with the acronym. MSG stands for monosodium glutamate. In the modern era, this food additive is found in nearly every processed food, and you may not realize it due to its many, many names.
The Origins of MSG
According to the FDA, MSG has been used “throughout history”. If by throughout history they mean in Japan for the last hundred years, then yes, but recorded history goes back 10,000 years, not only one hundred.
Kombu dashi is a traditional Japanese broth that has been made for centuries. In 1908, chemist Ikeda Kikuanae isolated the ingredient in kombu dashi’s sea kelp that gave the dish its flavor- MSG. The product that ultimately originated from Ikeda’s work was patented in the U.S., France, and Japan. In Japan, he dubbed the flavor enhancer umami, which means tasty. When Ikeda partnered up with the Suzuki Chemical Company, umami was marketed under a different name, Ajinomoto, which means the essence of taste.
Initially, the Suzuki chemical company struggled to turn a profit selling MSG. For the first four years, MSG was unprofitable in Japan. Ultimately their marketing strategies shifted from targeting food manufacturers and restaurateurs to housewives. This shift in marketing turned a profit for the company. Over time, MSG became a commonly used household ingredient in Japan. Restaurants and food manufacturers later adopted its use and the flavor enhancer came into widespread use throughout Asia and the Western world.
What is MSG?
Monosodium glutamate escaped extensive testing because it is derived from an amino acid, glutamate, one of the building blocks of protein. There are twenty such amino acids; many of which our bodies can produce on their own, while some of them our bodies cannot.
Our bodies naturally produce glutamate. The body not only uses glutamate as a constituent of protein, it also uses it as a neurotransmitter. Our bodies manufacture just enough of the amino acid at a time to maintain brain function. Too much is toxic to our nerve and brain cells. The excess of free glutamate in MSG causes excitotoxicity, a pathological condition that excites nerve cells and brain cells to the point of death.
How Much Is Too Much?
That is what the debate is all about.
MSG is often found in foods that have been heavily processed. Even if MSG is not listed on the label, it is often a by-product of processing food. Enzymes added to processed foods will break down the proteins until MSG or the free form of glutamate is created in the food. Anything hydrolyzed creates the same cause and effect. Health conscious consumers, who are trying to avoid MSG, must take care to learn the different names of ingredients that are high in MSG if they wish to avoid it. MSG is even found naturally in some foods.
Glutamate/glutamic acid comes in a bound form and a free form. The free form of glutamate or glutamic acid is found naturally in small amounts in foods such as cheese, dairy, tomatoes, fermented soy products and seaweed. The bound form of glutamate has not been known to cause adverse reactions in people, except in rare circumstances.
The majority of MSG in the American diet is not of natural origin. The majority of MSG that Americans consume is added to processed foods or created as a by-product of the processing itself. It is also found in much of the food that is served in restaurants. The amount of MSG is particularly high in low-fat foods, canned goods, soups, and gravies.
Until recently, the easiest way to avoid MSG was to avoid processed foods, but in the late nineties, MSG became even harder to avoid. In 1998 the EPA approved the use of sprays containing free glutamic acid to be used on fruits, vegetables, and other plants. Consumers have no way of knowing how much spray has been used, how much free glutamic acid the plant has absorbed, or how much is left as residue on the plant. The spray most commonly used is AuxiGro. At present, consumers can avoid MSG sprayed produce by buying organic produce, but the industry has been requesting permission to use MSG sprays on organic produce as well. So far, organic produce is not sprayed with MSG.
How much is too much MSG? Our research and experience recommends that all MSG that is not of natural origin be avoided.
How Bad is MSG?
MSG sensitive individuals can experience these symptoms within an hour of consuming only three grams.
MSG Side Effects
Stomach cramps
Nausea/vomiting
Diarrhea
Migraine headaches
Heart palpitations
Rapid heartbeat
Sharp rise in blood pressure
Rapid drop in blood pressure
Blurred vision
Joint pain
Stiffness in joints
Achiness all over body
Dizziness, & loss of balance
Light headed
Depression
Frequent need to urinate
A numbing or burning sensation in the mouth
Swelling of the face
Pain or tightness in the chest
Shortness of breath
In studies with lab animals, research has conclusively confirmed that consuming high doses of MSG causes lesions in the hypothalamus. What is the hypothalamus for? The hypothalamus controls vital functions like heart rate, breathing, body temperature, appetite, thirst, and sleep. The hypothalamus also influences emotions and impulses like anger, fear, love, compassion, empathy, depression, and libido.
In studies with lab animals, young animals that were fed diets high in MSG showed numerous health problems. These problems persisted throughout the animals’ life. Problems like obesity, malformed organs, abnormal reproductive systems, infertility, unprovoked rage, overt aggression, antisocial behavior, impaired cardiovascular responsiveness, and high triglycerides, cholesterol, and VLDL. Many of these animals also showed signs of an impaired immune system. These animals showed abnormal hypothalamic function. These results were duplicated in many different animals, not only with lab mice.
MSG also forces the pancreas to release insulin. This causes the blood sugar to drop and typically makes one very hungry. This is why it is commonplace for individuals to become hungry only an hour or so after consuming foods high in MSG.
MSG also wrecks havoc on our hormones and causes sleep disorders and strong PMS symptoms.
What the Food Industry Does Not Want You To Know
Although the FDA requires that the ingredient monosodium glutamate be listed on food labels, it does not require ingredients that contain MSG to be listed as MSG. If we are to avoid MSG, we must avoid the following ingredients as well. The food industry does not want you to know about these ingredients…
Ingredients That Always Contain MSG
Ajinomoto
Autolyzed yeast or autolyzed yeast extract
Calcium caseinate
Calcium glutamate
Gelatin
Glutamate
Glutamic acid
Hydrolyzed oat flour
Hydrolyzed plant protein
Hydrolyzed protein or
Hydrolyzed anything else
Magnesium glutamate
Monopotassium glutamate
Plant protein extract
Sodium caseinate
Soy sauce extract
Textured protein
Torula Yeast
Umami
Vetsin
Yeast extract
Yeast food
Yeast nutrient
Or anything enzyme modified
Ingredients That Usually Contain MSG
(or MSG is created during their processing)
Artificial flavors and flavorings
Barley malt
Bouillon
Brewer’s yeast
Broth
Carageenan
Citric acid, citrate
Cornstarch
Enzymes
Enzyme modified ingredients
Malt extract
Malt flavoring
Malted barley
Maltodextrin
Monoammonium glutamate
Natrium glutamate
Natural flavors and flavorings
Oligodextrin
Pectin
Powdered milk
Protease
Protein-fortified ingredients
Seasonings
Soy protein
Soy protein concentrate
Soy protein isolate
Soy sauce
Spices
Stock
Ultra-pasteurized ingredients
Whey protein
Whey protein concentrate
Whey protein isolate
Unfortunately, this is not an exhaustive list. MSG is truly one of the best-hidden ingredients on the market. As you can see, it has many guises. Consumers are given other information such as cholesterol, calories, and sugars. But the degree of neurotoxicity (the amount of MSG) is mysteriously hidden on the label.
MSG does not change the actual taste of foods the way substances that are sweet, salty, bitter, or sour do. Instead it alters the taste of food by stimulating the sensation of taste. It is added to foods in the hope that consumers will become addicted. It is added to foods in many different ways, listed as many different ingredients, in the hope that we will not take the effort to learn its many names.
Neuroscientists overwhelmingly agree that MSG is toxic. It kills neurons by exciting them until the neurons die. MSG is an excitotoxin, so it is toxic for everyone, some more than others. Newborns are four times more sensitive to MSG than adults, and individuals with Parkinson’s, Alzheimer’s, or multiple sclerosis are more sensitive than people without neurodegenerative diseases.
Anyone who is sick and trying to heal naturopathically (which, incidentally, is the only way to actually heal), will have to stop eating MSG. Any parent with a child who exhibits behavior problems needs to find those hidden sources of MSG in their child’s diet and get their kid off of MSG (and every other additive). You’ll see a difference in two weeks or less. The bottom line is this: do you want to eat a food additive that kills your brain cells in addition to doing other damage throughout your body? Do you want to feed it to your child, ever? For any reason?
The FDA assures us that MSG is safe, but a neurotoxin, in any amount, is never fit for human consumption.
Blaylock MD, Russell. Excitotoxins: The Taste That Kills. Santa Fe: Health Press, 1997.
Vegetables and Nuts That Are Fruits
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.
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.