Things Health Nuts Do With Their Food

There are a variety of things people do to food. Some of the most common practices are baking, grilling, frying, deep frying, and microwaving. However, if you are a true health nut, you cut back on the heat and destruction of food and focus on processes that leave it raw or lightly cooked so real healing can begin in the body. Here are the top 5 things health nuts do with their food.

Blending

One of the first things you will see in a health nut’s home is a high quality blender. It’s not uncommon to see a lot of affection towards it, including winks, smiles, and gentle rubbing.

Seriously though, a blender gets a serious work out in a health nut’s home for 3 main reasons: smoothies, soups, and dips.

A common staple in any health nut’s diet is a smoothie. Nothing wakes up a thirsty, hungry, and acidic body first thing in the morning more than a delicious, alkaline, and satisfying superfood smoothie. Not only that, but you can pack more nutrition in a single smoothie than most people can pack in for an entire day, which results in incredible healing benefits. It makes getting in your daily fruits, vegetables, super foods, fiber, protein, and healthy fats, incredibly easy.

Get some ideas with these fun smoothie recipes.

Another great use for a blender is making cold and hot soups. Blending your ingredients and making a smooth textured soup greatly assists in the digestion and assimilation of nutrients so that you are absorbing as many of the beneficial vitamins, minerals, and enzymes as possible.

Finally, another major use for blenders is making fresh and savoury dips.  Whether it’s an award winning almond hummus or a healthy mayonnaise, blenders make it incredibly easy to whip these dips up in a fraction of the time and with flavourful results.

In terms of staying fresh in the refrigerator, smoothies will typically last only 1-3 hours before they go “bad” (if no preserving agent is added), and soup and dip will last up to a week.

Juicing

Another important component to preparing healthy food is juicing. Health nuts will spend more time preparing a fresh juice in the morning than most people spend preparing dinner. True story.

Juice is a great idea because it allows you to maximize your intake of fruits and vegetables (you can often get 3-4 pieces of fruit into a 12 to 16 oz glass of juice), create superior and maximum absorption of nutrients and enzymes, and put little to no stress on the digestive system in the process. This is where some real healing can begin when done properly.

Not only that, juicing can create drinks that are simply amazing. The freshness combined with your creativity can result in an unlimited amount of recipes, and you can feel good about it knowing that the nutrients and enzymes are still largely in place, with no extra ingredients required!

In terms of staying fresh, juice should be consumed immediately after it has been rendered to enjoy the nutrients and enzymes at their highest value. However, it can last a couple days, depending on your juicing method and ability to store it in airtight jars.

Fermenting

Another popular thing health nuts do with their food is fermentation. Although not as prevalent as some of the other methods, it is perhaps the most important of all.

Fermentation is the art of taking a food medium, adding a probiotic culture, and placing it in airtight containers to allow the bacteria to replicate to create an end product teeming with probiotics, vitamins, enzymes, and other beneficial nutrients.

It’s very important to note that since we have 10 times more bacteria than cells in our body and  80% of our immune system lies within our digestive system, fermented foods are one of the most important things you can do for your health. True healing does not begin until you get these foods into your diet. And fermenting foods is a very cheap method of preservation. Done correctly, fermented foods can last as long or longer than that jar of pickles in the cold room, with way more health benefits.

To learn more about the benefits of fermented foods, check out this article.

Dehydrating

Many health nuts prepare their foods in a way that results in a lot less heat, leaving them much more “‘raw”, keeping delicate enzymes and nutrients intact for consumption.

A dehydrator essentially allows you to create food that would traditionally be baked at much higher temperatures, such as breads, crackers, granola, and crusts, and allows you to gently heat them at levels that keep the delicate nutrients intact. It also allows you to create dried fruit, “chips” (kale chips are outstanding) and other treats that can last much longer than their fresh counterparts.

Dehydrating can preserve food for an indefinite amount of time and is a great choice for hiking or long trips. I can assure you, carrying a dozen apples in your backpack is much bulkier and heavier than carrying 12 dehydrated apples. Dehydrating definitely has its benefits.

Soaking/Sprouting

A sure sign you are in a health nut’s house is various bowls on the counter (right beside the jars of fermented and dehydrated foods) with standing water, filled with nuts, seeds, and grains. There is a method behind their madness.

Nature has set it up so that the nut, grain, and seed may survive until proper growing conditions are present. Nature’s defense mechanism includes nutritional inhibitors and toxic substances that can be removed naturally when there is enough precipitation to sustain a new plant after the nut, grain, or seed germinates. When it rains the nut, grain or seed gets wet and can then germinate to produce a plant. So we are mimicking nature when we soak our nuts, grains, and seeds.

Nutritional inhibitors and toxic substances found in nuts, grains, and seeds can be minimized or eliminated by soaking. These inhibitors and toxic substances are enzyme inhibitors, phytates (phytic acid), polyphenols (tannins), and goitrogens.

Since nuts and seeds provide a wide array of healthy fats, protein, trace minerals, and nutrients it is a good idea to include them in your diet. Just make sure you soak them to ensure they provide the most benefits, with minimal side effects.

So if you are not a full blown health nut yet, and haven’t used a lot of these methods, what’s holding you back?




Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula

Doc Shillington not only sells his Total Nutrition Formula, which is available at Green lifestyle Market, he also tells us how to make our own. One of the reasons we love working with Doc is that he empowers people to take their health into their own hands. And as you know, here at OLM, we love DIY healthcare!

Doc’s Total Nutrition Formula, a perfectly balanced blend of whole foods, is specially formulated to supply you with natural food source vitamins, minerals, amino acids, and essential trace elements. These are nature’s nutrients, not man-made or synthetic.  All ingredients are from the richest, whole food sources on the planet and are organically grown or wildcrafted.  Along with diet, a comprehensive multivitamin/mineral formula from quality whole foods should be the foundation of any health building program.

Total Nutrition Formula Recipe

With this recipe a “part” means a measurement by volume and not weight. What volume you use is up to you. All ingredients should be organic or wildcrafted.

  • 1 part Alfalfa Grass Powder
  • 1 part Barley Grass Powder
  • 1 part Wheat Grass Powder
  • 1 part Norwegian Purple Dulse Seaweed Powder
  • 1 part Beet Root Powder
  • 1 part Spinach Leaf Powder
  • 1 part Rosehips Powder
  • 1 part Orange Peel Powder
  • 1 part Lemon Peel Powder
  • 1 part Astragalus Powder
  • 1.5 parts Spirulina Green Algae
  • 1.5 parts Chlorella Broken Cell Algae
  • 5 parts Yeast Flakes
  • 5 parts Yeast Powder
Remember, it’s not how many nutrients you can get into your system, it’s how many quality ingredients your body can absorb and use.

Combine all ingredients. Mix thoroughly. You may need a dust mask when mixing, as the powders can get into the air and irritate the nose and throat. We mix ours on a patio when there is no wind where we can easily rinse off the mess.

Yeast (both the flakes and the powder) must be non-active saccharomyces cerevisiae nutritional yeast fortified with B12. Which is safe for patients with Candida albicans. Doc wrote, “I added astragalus as it is the #1 herb for balancing metabolism and blood sugar levels. Without changing my diet one iota, I dropped 10 pounds when I added this little goody to the formula. I also upped the spirulina and chlorella 50% each to increase the protein, and mineral intake.”

Most of the ingredients can be purchased at Mountain Rose Herbs. We plan to offer all of these ingredients at Green Lifestyle Market soon as well so that you can make your own without having to go to multiple stores to get ingredients. Use 1-2 teaspoons as a daily addition to any drink.

About the Ingredients

Again, if you are making your own homemade total nutrition, be absolutely sure to use only the finest wildcrafted or organic ingredients. Doc Shillington tells us about the ingredients in Total Nutrition:

Spirulina  Blue  Green  Algae

“Spirulina is one of the most concentrated, nutritious foods on this planet. It is the highest natural source of complete protein (77%).  Also, it is extremely high in Beta Carotene.  Spirulina is one of the richest sources of minerals, and being one of the oldest types of algae, it has a soft cell wall for easy digestion.”

Chlorella

“Chlorella is second only to spirulina in nutritional content.  Another algae,” it is an extremely concentrated source of nutrition that also assists in heavy metal removal from the body. The cell wall has been cracked to make the nutrients more available and increase its digestibility.”

Astragalus

“In Oriental herbology, astragalus shares the #1 spot with ginseng.  Astragalus not only has a reputation for preventing cancer, but it is legendary for rejuvenating digestive organs and balancing blood sugar levels.  Astragalus also corrects metabolism,and can therefore bring about weight loss or weight gain depending on the needed improvement.  This makes it equally great for weight lifters and weight reducers.  Furthermore, astragalus strengthens and builds the immune system, promotes the healing of every kind of wound or injury, balances hormones and is well known for dramatically increasing energy levels.  Lastly, it is essential in assisting those who wish to handle diabetes.”

Alfalfa,  Barley,  and  Wheat  Grasses

“These are the vitamin / mineral herb Grasses.  They are mildly cleansing and the greatest sources of nutrition and minerals of any of the grasses. Grain grasses are more powerful than the grains themselves, offering a rich source of vitamins, minerals, and chlorophyll.”

Purple  Dulse  Seaweed

“Seaweeds are the richest source of minerals on the planet. They contain all the trace elements that are found in all the oceans and the Earth’s crust.  Purple dulse was chosen for this formula because it has the highest mineral concentration but also a bland, less fishy taste that actually tastes good by itself.”

Beet  Root  and  Spinach  Leaf

“Beets and spinach are some of the best sources of organic iron. Beets, being a root vegetable and growing underground, change inorganic raw elements into plant minerals, that are very usable. Spinach is a great source of calcium, magnesium, iron and vitamin K.  Furthermore, both of these plants are famous for their blood building ability.”

Rose  Hips,  Orange  and  Lemon  Peels

Revered as the best sources of vitamin C, these fruits are also a balanced C-complex source. They contain bioflavinoids, rutin, hesperidin, calcium and all of the trace elements that are now known to be necessary to assimilate vitamin C. The citrus peels are also one of the highest sources of pectin, which has been proven to remove heavy metals (mercury, lead, etc.), and even removes radioactive contamination like deadly strontium 90 from the body.

Non-Active  Saccharomyces  Cerevisiae  Nutritional  Yeast

This yeast is grown on beets and pure molasses. It is the second highest source of complete protein in nature (50%), and the richest source of B vitamins.  It is also a rich source of iron and many other minerals.  The yeast we chose to use is heated high enough to absolutely destroy any yeast activity, but not high enough to lessen the B vitamin content.  It is totally NON active and safe for clients with Candida Albicans or those on yeast free diets.”

When asked about the difference between his formula and other popular formula with many ingredients, Doc says, “Remember, it’s not how many nutrients you can get into your system; it’s how many quality ingredients your body can absorb and use.” There are many nutrition formula recipes and almost as many nutrition formulas being sold on the market.

While Doc Shillington’s formula is one of the most simple versions, it’s also the best. Doc goes on to say, “It is possible to have too many ingredients in a formula. It becomes a question of a homeopathic dosage rather than a nutritional dosage. The idea is to put actual building blocks there, not just a homeopathic teaser that the body likes (or not).”

Our Favorite Basic Smoothie Recipe

In a blender combine the following:

  • 1 cup of freshly squeezed organic apple juice
  • 1 1/2 cups of organic, frozen, mixed berries (or any other fruit you choose)
  • 2 level tablespoons of Udo’s Oil (3.6.9 Blend)
  • 2 heaping tablespoons of nutritional powder
  • 1 raw organic egg (Must be organic; conventional eggs are a source of salmonella!)

More of Shillington’s Recipes:

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Recommended Supplements:
Further Reading:



How to Start a Vegetable Garden – How to Grow Vegetables

So You Want to Build an Organic Vegetable Garden…

It’s easy enough to say you want to build an organic garden, but how does one actually get started? Before I get into my four beginning principals, let me say that these directions I’m writing are applicable to anywhere: backyards, smallholdings, allotments, farms. You can even apply them to containers you might only have space for on your apartment balcony. I’ve helped build and design gardens from small window sill pots to 200 acre properties. The elements are the same. Stick to the plan and you won’t go wrong.

Four Basic Produce Gardening Principles

There are four basic initial principles that I teach people to take into account  before they start any type of produce garden. They are pretty much the integral infrastructure in my method of food growing, something that can be reflected back on throughout the life of the garden at any stage. They are…

  • Location
  • Water
  • Wind
  • Land

They will and can make a huge difference to your garden. Not taking them into consideration before you start can cause you to pull your hair out. I’ve made mistakes in the past and have had to redo a few things because I just jumped in feet first. Just sit back. Relax. Look at your intended grow area and picture in your mind what you’d like to see there. Draw up a map of the area, the directions, where the water is, any major or influencing topography, and the general direction of the prevailing wind. If possible, I recommend doing this little ritual a few times over a few days so you really get a feel for the area and its personality over the different times of the day. Don’t bother drawing up a map every time, just breathe and get a feel for the place.

I’ve had people roll their eyes at me when I suggested that they “meditate” on their prospective vegetable gardens. Fair enough. It might not be something that everyone wants to do. But I cannot overstate the benefits of doing so. Part of my methodology of growing is establishing a connection to not only my food but to the land itself, a “re- connection” if you will. As new age or hippy as this may sound, it is an intrinsic truth inside all of us. We are part of the world and its system, just like ants, trees, rocks, or lakes. But for now, let’s concentrate on getting this thing up and running.

Location

Location is the first thing to look at when planning a garden of any kind. You need a somewhat open space that has a nice air flow and at least 6 hours of direct sunlight. Dappled light is fine as long as there is enough to promote growth in your plants over the course of the day. Stand in the middle of the area and relax. Listen to it—its sounds, its hum. Look at the differences in height of the surrounds. Take into account the shade of surrounding or nearby trees and their affect on the beds. How big are they? If you’re going to plant directly into the ground, you’ll have to accommodate for the trees’ water usage. A good size tree will take up to 200 litres from the ground on a daily basis. Here’s a good checklist to go through when surveying and planning your garden. Plus, is it close to your home? Is it a chore to walk the distance? What if it’s raining?

  • How much (if any) shade does the area get?
  • What times of the day does it (shade) occur?
  • How much exposure is there on the beds from 11am to 3pm, the hottest hours?
  • Are there any deciduous trees? Does winters loss of foliage make a difference between the amount of winter and summer sun?
  • What shelter will those trees give with winter frosts or snow?
  • Take into account the arcs of the higher sun in summer and the lower sun in winter and how much difference in sunlight there is between the two seasons.

Water

Water is the most important resource that we have on earth, because nothing can survive without it. Don’t forget that less than 5% of the Earth’s water is fresh water and much of that is unusable due to pollution. So using less is obviously a bonus, and creating a system that harvests a source for our own use without the reliance on utilities, big business, etc. is worth a major pat on the back. First, let’s consider the following before we get digging:

  • How close is my main water source?
  • Will I be using mains or a rain/tank water?
  • What kind of water is it? Fresh, chlorinated, fluorinated etc?
  • How am I going to get water to my garden?
  • Will I be able to water in the early morning or later in the evening (the cooler parts of the day) to maximise water usage by plants?
  • Will I need to install a gravity feed, dripline, or other water system?
  • Will I need to buy a water tank?
  • Could I build a dam or pond to catch water?
  • Can I build multiple catchments to catch overflows?
  • What about building swales, tree pans, or berms?

Wind

Wind direction is something that a lot of people either ignore or they just don’t think it matters when it comes to their gardens. Exposure to winds can dehydrate plants and soils, knock them over, create windfall fruit, or just blow soil and plants away. Diffused, it can also strengthen trees by encouraging trunk strength in order to adapt to the windy conditions. Wind is a part of the natural weather cycle, and it’s something that we can integrate into our system so that it works for us, not against us. The main mistake people make with a dominant wind is trying to “block” it when they should be trying to “diffuse” it. But first, what wind questions should you ask yourself when you’re planning a new garden?

  • What direction does the prevailing wind come from?
  • Take into account, hot northerlies and cooler southerlies.
  • Wind across any body of water will cool, which is great for summer seating.
  • What natural windbreaks exist on site?
  • Will I be able to build or plant any windbreaks?

Land

Lay of the land was a huge consideration for me when I started my vegetable garden, mainly because the quarter of an acre that I’d chosen to grow on had flat patches, inclines, declines, dry bits, bits prone to flooding—the whole nine yards. I had to draw up an initial map of what I was dealing with and stand (literally) in that field for hours, watching where the sun shone, where it didn’t, what was sheltered, what had cover and how all the other elements interacted with it as a whole. This is probably the most important aspect of garden design as it will dictate the design you construct. Take your time, breathe, meditate on it, leave it if need be, then come back again.

The topography of any garden will dictate the type of bed system you grow: raised beds, no dig, containers, or directly into the soil. You can use any of these, but you might have to “tweak” them a little to fit in. Not everyone has a nice flat patch to grow on.

Below is a quick diagram of a typical backyard, illustrating the factors I’ve mentioned. This is actually a suburban job I recently built for a friend. There were big trees next door (on the west side), inclined ground towards the front (near the house). Basically everything came into play with it. We opted for an in-ground bed as the soil was great. After we’d tilled the area, we formed north –south rows with the pathways in between mulched to a level of around 75mm, pretty much like my own large vegetable garden at home.

{Editor’s note: 75mm is just shy of 3 inches. The author lives in Australia and therefore uses the metric system. Since the U.S. is one of two major countries in the world refusing to use the metrics system, we did not ask the author to change his measurements to the Imperial system. Here is a quick and easy conversation site if you need one. http://www.metric-conversions.org/length/millimeters-to-inches.htm}

Vegetable Garden Plans

In short, this was relatively easy and is applicable to most of the backyards I see. There were a few evergreen trees along the back fence that threw a bit of shade on the vegetable area during winter, but not enough to deter growth. It had a nice northerly pointing aspect. Water was close enough to only need a regular garden hose with watering. The east side had good sunlight from about lunchtime onwards so it would be good for fruit trees. The shed and trees along the neighbour’s fence line to the left resulted in dappled sunlight on the patch from about 3-4pm, so that would help reduce any burning effects.

We left a grass/play area for his kids and designated a composting area at the back fence as well.

The only unfortunate thing was that the vertical growing areas like the east side fence and shed wall weren’t really good for growing. They just didn’t get much sunlight at all. But rather than leave them empty, we tried a few climbing natives rather than fruiting plants. We’ll see how they go.

How to Build Your Own Garden Beds

Okay, so you’ve made a plan, decided on an area, sussed your water source, and you’re ready to get building. But, what kind of garden bed will you create? Let’s focus on the three greatest hits in the vegetable growing world. They are:

  • Raised beds
  • No dig beds
  • In ground/direct planting beds

Each bed has its good points. The thing is to choose the best one for the area you have, your needs, your budget, and the look you’d like as well. On my farm, I’ve got raised beds, in ground beds, and no dig beds. I love having a variety. They all work great for me and are suited to their own particular areas. Let’s start.

Raised Garden Beds

Raised beds are often the easiest for people to build. You can use a range of products to build them and if your soil is pretty poor, you can just fill them with good stuff and off you go.

The main building blocks people use for construction are untreated sleepers (editor’s note: the author is referring to untreated wood planks or railroad ties) bricks, stacked stone/rock, or even corrugated metal that can be bought in pre fabricated garden bed forms, ready to fill and grow in. Though the metal ones are easy and aesthetically pleasing, a 3×1 metre bed will cost around $20-$300. In comparison, a sleeper version of the same would cost you around $150.

Let’s go through the basic construction of the most popular mediums.

Sleepers are the easiest in my opinion, I’ve built more sleeper beds than I can remember, and they look great. Most sleepers will come in lengths of either 2.4, 2.7 or 3 metres (meters in American English), if you can build with or join either of these without having to cut them, all the better. Most will be 200mm/20cm in width and will vary in thickness from 50-100mm. For a typical two sleep high bed, 50mm is perfectly fine.

Once you’ve decided on your beds, dimensions (let’s say two beds at 3 x1.2 metres) it’s easy, you’re basically going to be constructing boxes that will be filled with soil. If you’re using hard wood like red gum, you’ll need a good drill to pre drill holes for joining as you’ll struggle to get nails through them. If you’re using a softer wood like pine (untreated of course) you’ll be fine without one, though if you’re using wood screws (75mm) it is easier to pre drill your holes.

So for our bed the length is 3 metres, we’re going two sleepers high, in a nutshell we’ll need…

  • X 4 3 metre by 50mm red gum sleepers
  • X 2 2.4 metre by 50mm red gum sleepers
  • A drill
  • A pack of 75mm wood screws (you’ll use at least 25 in construction)
  • X 4 100mm wood screws

We’re simply using the 3 metre lengths for the side and cutting the 2.4 metre ones in half to make our ends. Arrange the sleepers in their box shape first. Make sure it’s all ok and then start pre-drilling your holes. Three holes at the end of the 3 metre lengths, coming in 25mm from the end, will suffice. As we’re drilling into the grain on the 1.2 lengths, they won’t require drilling, make sure all your angles are flush and drill the two together. It helps to have a friend to help you out, and make sure you’re wearing your safety gear.

Now we can fit in the other pieces, and we’ll have created a big empty box. You could simply use this, just one sleeper high, but if you’re wanting to grow root vegetables like carrots or potatoes, I’d recommend going two high.

If you go two high, build the second level (empty box) the same way you did the first one, then “carefully” stack them on top of each other. To keep it all in place, simply drill a screw diagonally down at each corner, from the top down into the lower corresponding sleeper. See the diagram below. This screw will keep the sleeps in place. You will need to pre drill it and use 100mm screws.

Garden bed

Take into account the picture below, this bed is exactly what I’m talking about with my building description. Please use it as a visual reference and always double check your measurements before you cut or drill into them. If you don’t, you might be heading back to the store because you cut a sleeper in the wrong spot and created a big piece of firewood. Going on the length of sleepers available to you, you can dictate all kinds of lengths or widths. The main thing is to make sure you have the least possible wastage or leftover wood when you calculate it.

This is an example of a two sleeper high raised bed.
two sleeper raised gardening bed

If you’re a confident brick layer, you can build a raised bed from bricks as well, I’ve done a few myself. They are pretty labour intensive, but in the right garden they look great. I’d still recommend going a good 400mm high and make sure you have the cash as you’ll need bricks, mortar, concrete for trench footings, and a brick bolster to cut your bricks in half.

To build something like this, I’d recommend either getting in a professional to do it for you or getting a few tips from a brick layer, watching a few brick laying how-to videos, and having a practice first. It’s easy after you’ve built a few, but if you’re only intending on building one, you want it to look right.

Besser blocks (concrete blocks) can be used in the same way, though the gaps inside them can be tricky. You can just fill them and plant perennial herbs in them like sage or thyme. Again, get a pro or do your research.

Now that you have your beds built, what do you fill them with? This simple question could have a hundred different answers. Different gardeners have their own preferred mixes of garden soils that they like to use. Some people add rock dust/minerals, others add coir (fiber extracted from coconut husks) and other fibrous things. These combinations work well for them, but for me, there’s a simple and easy equation to go by.

  • 40% compost
  • 30% manure (preferably cow)
  • 30% soil

Now by soil I mean the regular old garden soil that you’ll find at your local garden centre. It will (should) have varied things in it already. That’s fine. Mix these three ingredients together the best you can and fill your raised beds with it. Allow it to settle by about 50-75mm in a two sleeper high bed over the next couple of weeks.

Don’t panic about getting the ratios exact. Do your best and it’ll be fine. You can plant directly into this mix. Typically it will be a neutral pH. You won’t need to add fertiliser, lime, sulphur, potash or anything else. This is its beauty, its simplicity. It’s ready to go, as is.

At the end of each season/year, you will have to top up your beds a bit and add back the goodies that your vegetables have taken out. You can use the same equation above, but use a smaller amount. Also, if you’re concerned about your pH at the end of the growing season, you can get an easy to use pH kit or take some soil (about half a cup) to your garden centre. They might test your pH for free.

But wait, how much soil do you actually get? We just need to calculate volume: length x width x depth. So for a 3 x 1 metre bed that is 400 mm deep, it would be 3 x 1 x .4. That gives us an answer of 1.2, which is 1.2 cubic metres of soil. Calculating it to the top of the bed ( the whole 400mm) allows for settling, which then will give you a lip on the edge of about 50mm. Perfect!

Slanted gardening bed

The simple diagram above shows what I mean in regards to leveling your beds, the shortest side (right) should be at least 400mm high to give a good depth to grow in with the other sides height adjusted accordingly to give a level ground for the beds surface, depending on the actual incline of slope. This is applicable to all bed types.

No Dig Garden Beds

No dig beds are pretty easy, and I have to admit a smug content-ness after I build one as I think they just look great. The order of events for building one is a basic layering of media, like a lasagna. Different people use different things, but I generally stick to the same recipe.

  • First layer, (on grass or soil):  newspaper or cardboard, laid THICK at a good 30-50mm.
  • Second layer: compost, mushroom compost.
  • Third layer: grass clippings, soft prunings, leaves, or hay if you have none of these.
  • Fourth layer: manure, well broken down (cow or sheep). Chicken is too acidic en masse like this.
  • Fifth layer: lucerne (alfalfa), hay (without seed heads), pea straw, or sugar cane mulch (When using alfalfa be careful to avoid GMOs!).

This is the basic recipe for layering. You need to water each layer in really well as you go and in between each one you can add things like leaves or grass cuttings if you have them, but don’t go too thick with these, they’re just an addition.

With each layer, aim for a thickness of around 100mm, a bit less for the manure, a bit more for the lucerne etc. Once you get your bed to a good 50cm tall you can water it in again and leave to settle for a day or two before you begin planting, it will sink a bit so don’t be concerned if it looks shorter in stature the next day. Also with the actual dimensions of the bed, you can go as long as you like but try to keep the width to 1 metre max. This is so you can reach the other side of the bed when planting. Otherwise you’ll be going back and forth around the bed or stepping on it and compressing it down. Neither is good.

If you’re building directly onto grass, take into account the type of grass. Blade grass (like fescue) will die off easily under the first layer. Runner grass (like buffalo, couch, kikuyu) will do its best to get through and get into your lovely beds. Mow first on the lowest setting to really get off to good start and make sure the first layer on top of the grass is nice and thick. You can plant straight into your bed when you’ve finished, but I prefer to give it a few days to mingle. It’s up to you.

If the area has a slope, you can simply build up one side of the bed to have a level planting area. If you are building one on an incline (or decline, depending on your view), you might want to have the beds running down in line with the slope itself, rather than crossways or parallel to it. This is a bit of a catch 22 with rain. Crossways running beds, with light to medium rain, will act like swales and catch the water, which is great. But if your area is prone to heavy downfalls and flooding, the beds could become mud pits as the water has no direct route to run off. Think about your intended patch, your weather and take all facets into consideration.

What about amounts? How much stuff do you get to build a no dig bed?

For a 4x1x40-50mm bed, you’ll “roughly” need:

  • 2/3 of a metre of manure
  • 2/3 of a metre of compost
  • 2-3 bails of hay/lucerne
  • A good 15-20 newspapers or equivalent in cardboard
  • Water, hose preferably
  • Grass clippings, soft prunings, leaves, nothing “twiggy”

Don’t forget that you can make different garden bed shapes and patterns like circles, spirals. etc.

In Ground or Direct Planting Beds

In ground or direct planting beds mean just that, you’re planning on tilling the soil you have and planting straight into it.

The pro’s and con’s of this are pretty simple. It all depends on the type of soil you have and what’s on top of it, grass, weeds, etc. First, do a few test digs with your shovel at random points on the proposed area and have a look at what’s beneath. If you find that you’ve got a good upper topsoil layer (a good 20cm) you should be okay. If you find that you’re hitting clay, stones, or shale after digging an inch or two, you might want to consider a different option.

You can grow vegetables in heavily clayed soils, but they are a palaver. You’ll have to apply components like gypsum to help break it down and add extra soils to grow in. This is pretty labour intensive and isn’t the best way to go for smaller vegetable gardens.

If, on the other hand, you find that you have a good upper layer of topsoil, then you can till it with a rotary hoe/cultivator, break it up to a fine tilth, remove any weeds/grass/roots and get planting. But, even if your soil’s great, it’s always a good idea to add a bit of compost or manure while you’re cultivating it. Mix it in just to replenish the soil a bit.

The best way to calculate the amount of manure you’ll need is to calculate volume of the bed by 20mm deep. So, to work out the volume of the area, we need to times length by width by depth. So if you have a vegetable garden area of 100 m2, (a bed 10 metres by 10 metres, length and width) that means your calculation will be 10x10x.02, this gives us a total of 2 cubic metres. That’s the amount you’ll need to apply. Easy, eh?

Grass is another issue with this type of growing. Most commercial digs spray the entire area with herbicide, then till for planting. We’re not using harsh chemicals, of course, so we have two basic options.

  • Till the area with grass and rake it out after
  • Remove the grass first then till

The first is simple enough with blade grasses. Runner types make it a bit more difficult. If you have a friend who can use a rake, you’ll easily get through a typical 10×10 area in a day/. To achieve a fine tilt, till the area with a rotary hoe/cultivator a good 5-6 times. This is best done when the soil is damp but not muddy. Come across the field from two directions to achieve a crisscross effect. Then you just rake out the grass bits and their roots. But do make sure you get it all out. Running grass root systems generally have a few sub layers below ground. If you miss any, it will grow again and be a nuisance.

The second option requires digging down a good 50mm and completely removing the top layer, soil and all. This is easier on your back, as you can use machinery to do it, but take into account the soil you’ll lose. This type of bed would require double the amount of manure/compost to get it on track, i.e. 10x10x.04, 4 cubic metres.

Once you’ve tilled your bed, you’re ready to plant. You can either keep it as one big area for planting or dig out rows with paths in between so you’re not compressing the soil. Like no dig beds, rows can be easier if your area has an incline/decline to it as you can level each bed accordingly. A big area on a slope can be troublesome with water runoff.

If the soil is average in quality, you might need to spread a 50/50 compost/manure mix and turn it over into the soil itself. I would calculate the area to a depth of around 100mm. So a 10×10 metre area would be 10x10x.1, one cubic metre.

This was my first vegetable garden at my farm, a 5×5 metre, in-ground bed.

If that’s the case, you might want to go with a raised bed system, or else if you get a big downpour, most of your vegetables and that wonderful topsoil are simply going to wash away. This happened to me mid construction on one of my vegetable beds and it was heart breaking. I couldn’t do anything to stop it and I had to simply watch it wash away.

If you’re considering building your own vegetable garden, and I hope you are, then hopefully this article has shed some light on how to get started. It’s not that difficult, once you choose an area and get your materials together. You can then build and grow, literally!

Further Reading:



Raspberry, Arugula, Avocado, Goat Cheese Salad

Summer will soon be here with sunshine, longer days, and fresh salads. The first arugula leaves will be springing up in the garden, cucumbers will ripen, and raspberry season will soon be here for us to enjoy. Summer is the time of long walks, gardening, the beach and juicy fresh fruits and vegetables.

I like to step away from the traditional cucumber-tomato salad combination when the weather gets to be nice. I enjoy adding freshly picked mint leaves, mango slices, and blueberries to my salads: I like anything that makes the salad as colorful and as full of life as the bright summer days.

Raspberry, arugula, avocado, goat cheese salad combines within itself the crispy light crunch of celery and the sweetness of raspberries with the creaminess of avocado and the tartness of goat cheese. Slightly bitter arugula and simple vinaigrette balance it all out, leaving you wanting more.

Raspberry, Arugula, Avocado, Goat Cheese Salad

Ingredients

(makes 2-3 servings)
  • 2 cups arugula leaves
  • 1/4 cup fresh basil leaves, diced
  • 1 sprig celery, diced
  • 1/2 small avocado, pitted, peeled, and sliced
  • 1/3 cup soft goat cheese, crumbled
  • 1 cup fresh raspberries
  • 1/2 cup pomegranates
  • 4 tablespoons organic extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1/3 teaspoon sea salt
  • Black pepper to taste

Instruction

  • Arrange arugula leaves, basil leaves, celery, avocado slices, goat cheese crumbles, and fresh raspberries on a platter in layers.
  • In a cup, combine the extra virgin olive oil, the balsamic vinegar, and the sea salt.
  • Mix well. This is your salad dressing.
  • Pour the dressing over the salad.
  • Sprinkle with black pepper and serve.



Top 6 Superfoods To Boost Your Energy!

Superfoods are just that – super foods!  Although there are few dictionaries that define the word, the commonly understood definition of a superfood is a food that packs a big nutritional punch – a whole food that contains a high concentration of nutrients.

Superfoods work in synergy with your body systems, promoting normal cell function and preventing mutations at a cellular level, boosting your immune system and preventing chronic diseases.  So yep, they’re pretty super!

What’s more, they support weight loss, help you keep the weight off, support your gut health and digestion, boost your immunity, balance potential nutritional deficiencies, and promote wellness!  In order to reap all of their benefits, try to include them in your diet daily.

Here’s a list of my top 6 superfoods that regulate blood sugar levels, reduce sugar cravings and boost your energy. (I tried to limit myself to 5 Superfoods, but it was just too hard!)

My Top 6 Superfoods:

1.  Oily Fish  – Salmon, Tuna, Mackerel, Herring, Sardines

Oily fish are high in protein, vitamins, minerals, and essential fatty acids, including Omega 3. These fish:

  • Support healthy hormones- aid fertility and pregnancy
  • Aid with fat loss
  • Promote wound healing and skin integrity

Aim for 3 servings of oily fish per week.

2. Garlic

Did you know that garlic is one of nature’s natural antibiotics? It does the following:

  • Boosts your immune system
  • Reduces cold and flu symptoms
  • Contains antibacterial, antifungal, and antiparasitic properties

Aim for 1-2 garlic cloves per day.

3. Green, Leafy Veggies – Kale, Spinach, Collard, Mustard and Turnip Greens, Swiss Chard, Rocket, Broccoli

These contain potent anti-oxidants that reduce cell destruction and prevent disease, not to mention they offer great anti-ageing benefits! Furthermore they…

  • Support liver health and detoxification processes
  • Alkalise your body, helping to prevent disease
  • Reduce inflammation and pain, especially in muscles and joints

Aim for one salad a day, and add green leafy vegetables to any stir-fry, soup, or smoothie.

4.  Blueberries

Blueberries contain anthocyanins, a naturally occurring pigment that gives them their blue colour, which is a potent antioxidant. They’ll help to:

  • Balance hormone levels
  • Promote healthy skin
  • Support weight loss and weight management

Aim to eat a handful a day – fresh or frozen.

5. Cacao Beans – Raw, Unprocessed Chocolate

Cacao beans contain the greatest wholefood source of magnesium, which:

  • Supports concentration and memory by increasing blood flow to the brain
  • Regulates blood sugar levels
  • Supports normal muscle function, including your heart – after all your heart is one big muscle!

6. Spirulina – Blue Green Algae (dried and available in powdered or capsule form)

Spirulina offers the greatest source of protein on this planet, even more than any meat can offer.  Protein is ideal for:

  • Boosting energy and cellular health
  • Regulating appetite
  • Protecting your liver from damage caused by heavy metals

You can add 1-2 teaspoons of spirulina into a smoothie or take it as a supplement.  See the recipe below for an example.

Superfood Blueberry Smoothie Recipe:

Let’s face it, in our busy, chaotic and often stressful lives it can be hard to consume the recommended intake of 5 veggies per day.  There’s no easier or healthier way to kick off your day then blending up a bunch of veggies and enjoying a green (or in this case, a purple) smoothie.

Serves 1

Ingredients:

  • 250mls of coconut water or almond milk
  • ½ frozen banana
  • 1 handful of blueberries
  • ½ avocado
  • 3 kale stalks (use the leaves and discard the tough stalks) or choose a handful of baby spinach

Add whatever of these you have on hand:

  • 1 teaspoon of Spirulina
  • 1 teaspoon of chia seeds
  • 1 teaspoon of goji berries
  • 1-2 teaspoons of cacao nibs (for a chocolate twist)

Method:

  1. Blend all ingredients and blitz until smooth.
  2. Drink immediately (or store in the fridge for up to one hour)



Healthy Fat Recipes

Eat Yourself Thin! with The Top 3 Fat-Fighting Fats

Good news. Fat is your friend.  Forget anything you’ve ever read, been told, or been bombarded with on the supermarket shelves. Fat and cholesterol are vital for your health and wellbeing.  Pretty good news, huh?

The key is to eat the right fats, in moderation.  Fats support healthy hormones, promote skin regeneration, reduce sugar cravings, keep you fuller for longer, burn (yes, I said burn) body fat, support brain health, boost energy levels and metabolism, protect your immune system, and optimize your health.

Low-fat products, one of my favourite topics, are just plain-old dodgy.  You have every right to ditch them from your fridge.  In order to have the fat removed,they process the normal (full-fat) product by applying heat, which begins to destroy the nutrient content. Then the fat-soluble vitamins present in the product are also removed along with the fat.  Vitamin A and Vitamin D, for instance, are fat-soluble, so in order for your body to absorb these vitamins you actually need a little fat in your food.

To make matters worse when they sell low-fat products they need to put back in the vitamins that have been removed, so they toss in synthetic vitamins.  The body doesn’t know what on Earth to do with these random synthetic vitamins; it doesn’t recognise them and simply cannot absorb them because the food still lacks fat!

Full-fat products are not only tastier, they are more natural and are better for your health and wellbeing. Plus, you often eat less, because they fill you up. Think of yoghurt. Is there anything better than a dollop of thick, creamy Greek yoghurt?  Runny, fluro pink, strawberry flavored, low-fat yoghurt you could drink through a straw  just doesn’t compare.

The French are onto something; they have some of the most beautiful fatty foods in the world (think cheeses and rich meats), yet they are a skinny nation because they only eat a little at a time.

Back to my point. There are three types of fats: unsaturated, polyunsaturated and monounsaturated, and all are necessary, though some are needed more than others.

  1. Saturated fats include butter, lard, dairy products, milk, and coconut oil.
  2. Polyunsaturated fats are found in salmon, tuna, walnuts and vegetable oils like corn oil and soybean oil.
  3. Monounsaturated fats can come from avocados, olive oil, peanut oil, and sesame oil.

I do want to point out that of the saturated fats, some are better than others. Plant-based fats, like coconut oil, have amazing fat-burning and immune-boosting properties, unlike other saturated fat products that are very high in cholesterol.

So what does this mean for you?  Well, you’ve gotta jump on the polyunsaturated and monounsaturated fats bandwagon.

Saturated fats are the ones you want to limit, as they’re linked with chronic conditions such as heart disease.  Trans fats are ones you really want to dodge, at all costs.  They’re heavily processed and chemical-ridden, which not only contributes to weight gain around the middle, they also put stress on your liver, contribute to potential hormone imbalances, and can lead to chronic conditions.

Trans fats are typically laden with sugar, making them even more detrimental to your health, hormones, nervous system, and of course your waistline.  Trans fats are usually found in fried foods and takeaway, including hot chips, (French fries) cakes, and doughnuts.

Plus sugar is the major culprit in weight gain and obesity, as well as numerous chronic diseases.   There are natural sweeteners found in nature that make great alternatives to sugar. Try xylitol and stevia, which you should be able to buy from your local health store.

The Top 3 Fat-Fighting Fats

Coconut Oil

  • Antibacterial benefits
  • Boosts your immune system
  • Easily digested – your gut loves it!
  • Fabulous to cook with as it can withstand high temperatures, meaning it doesn’t become damaged during cooking or frying and turn carcinogenic like some other oils

Try adding a teaspoon of it to a green tea, or cooking your eggs or meat with it.

Avocado

  • Supports a healthy heart
  • Controls blood pressure
  • Supports nervous system and mood

Try adding ½ an avocado to salads, spreading it on toast or even eating it by itself with a good crack of pepper on top.

Cacao – Raw, Unprocessed Chocolate

  • Boosts your mood –contains a naturally occurring stimulant, theobromine
  • Supports healthy hormones & promotes fertility
  • Reduces spasms, including headaches, migraines, and stomach cramps.

Try adding a teaspoon of cacao nibs to your muesli, salads, or even desserts.

Here’s a recipe you might want to try.

Raw Coconut Cacao Truffle Balls – Recipe

These truffle balls are a delicious and guilt-free way to blend nutrient-dense foods together.   They’re also a great way to up your fat intake, which as you know by now is crucial for your health and wellbeing.  These truffles are perfect as a snack, to share with friends at a dinner party, or even give to the kids, if you’re willing to share. This recipe makes about 15 truffle balls, depending on the size you make them.

Ingredients:

  • 1 cup cacao powder and 1 extra teaspoon of cacao powder for dusting
  • 1 cup coconut oil
  • 1 cup coconut butter
  • 1 cup almond butter
  • 12 dates, pitted
  • ¼ teaspoon of ground cinnamon
  • 3 tablespoon of finely shredded coconut

Method:

  1. Heat coconut oil and coconut butter in a saucepan, until melted.
  2. Blend the dates with a teaspoon of water, until they are a smooth paste.
  3. Combine oils, date paste, and all remaining ingredients, except for shredded coconut, in a mixing bowl. Mix well.
  4. Pour the shredded coconut and cacao powder on a plate.
  5. Shape the mixture into bite-size balls, by rolling them between your hands.
  6. Roll the balls in coconut & cacao powder.
  7. Place truffles on a tray and store in the fridge.



Grilled Veggie Kabobs

Recipe for grilled veggie skewers

Winter is finally coming to a end, and there is nothing like melting frost to send your thoughts yearning for sunnier skies, fresh fruity smells, and that crisp spring breeze. So while you are getting your mind psyched for either spring-cleaning or spring break, why not take out that griller and prep up for an outdoor barbecue? This grilled vegetable recipe just might do the trick, and it’s perfect for everyone, vegetarian or not.

This meal is low in saturated fat and cholesterol while being high in dietary fiber, antioxidants, and phytonutrients. From the vegetables alone, depending on how many servings you eat, you are getting your essential recommended daily allowance of protein, vitamin A, vitamin C, vitamin B6, folate, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese. And because a substantial amount of olive oil is used in this recipe, you’re getting one of the good kinds of fat—one that is high in vitamin E.

If you don’t think you are getting the essential protein, think again. Broccoli provides 26% of the protein in your caloric ratio; Zucchini provides 18%. Servings of both cover almost half the ratio you need. Eat more and get more protein! Compare the above with a grilled pork patty where you get only 17% of the protein in your caloric ratio, with 81% of that ratio from fat.

So here’s to the coming change in season and to your good health!

For the Barbecue

  • Bamboo Skewers
  • Broccoli Flower clusters – 1 stalk clusters separated
  • Eggplant – 1pc. sliced
  • Zucchini – 1pc. sliced
  • Tomatoes – 1pc. sliced
  • Onions – ½ pc sliced
  • Green Bell Pepper – ½ pc. sliced
  • Olive Oil – 15 ml
  • Ground Pepper – as needed
  • Salt – as needed
  • Garlic – 2 cloves – minced
  • Fresh Thyme – 1 sprig – minced

For the Vinaigrette

  • Balsamic vinaigrette – 30ml
  • Garlic – ½ clove
  • Garlic oil – 25g
  • Salt – as needed
  • Pepper – as needed
  • Honey  – 15ml

Recipe Instructions

  1. Drop the broccoli, eggplant, and zucchini in boiling water for about 3 minutes, just enough time to soften them up a bit. Drain, making sure no excess water is left.
  2. Toss all of the barbecue ingredients together (except for the bamboo skewers of course).
  3. Let marinate for 10-30 minutes.
  4. Ease each sliced or chopped piece onto the bamboo skewers.
  5. Grill until vegetables are slightly crisped and some parts golden brown.
  6. While grilling whisk all of the vinaigrette ingredients together.
  7. Pour over your barbecue while warm.