The King of Squashes

• I eat butternut squash all through fall and winter. It is packed with vitamins A and C, several B vitamins, and minerals such as potassium, manganese and tryptophan, an amino acid that helps you make seratonin and helps your body fight stress, relax and sleep. 
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• Nothing beats the easy preparation and incredible versatility of this vegetable. I mash it for a side dish, turn it into pancakes, or add it to pasta along with leeks and hazelnuts. But my all-time favorite is my Gingered Butternut Squash soup.
  
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• Gingered Butternut Squash Soup
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• 1 butternut squash, halved lengthwise and seeded 

• 2 tablespoons coconut oil
• 2 cups thinly sliced onion
• 1 cup pecans
• 1 Granny Smith apple, peeled and chopped
• 2 tablespoons maple syrup
• 4 teaspoons minced fresh ginger
• 3 garlic cloves, coarsely chopped
• 1 cinnamon stick
• 1/4 teaspoon ground nutmeg
• 3 cups (or more) vegetable broth

Preheat oven to 350°F. Line baking sheet with parchment paper. Place squash, cut side down, on baking sheet. Bake until squash is very soft, about 50 minutes. Using paring knife, remove peel from squash; discard peel.

Heat oil in heavy large pot over medium-low heat. Saute onion until lightly brown. Add maple syrup, ginger, garlic, nutmeg and cinnamon. Cover pot and cook for 5 minutes. Add squash, apple, pecans and chicken broth. Bring to boil. Reduce heat to medium-low. Cover and simmer 10 minutes. Discard cinnamon stick.

Puree using a submersible blender. Season soup with salt and pepper. Bring to simmer, thinning soup with more broth if necessary. Ladle into bowls. Garnish with chopped apple, toasted pumpkin seeds and a sprinkle of olive oil.

Chocolate-Chocolate Chip Granola Bars

Chocolate-chocolate chip granola bars, as promised! Also try the cinnamon-raisin granola bars. Again, these are designed to keep you going. Good fats, good protein and healthy carbs.

They are gluten, dairy, egg and soy free.

GLUTEN-FREE CHOCOLATE-CHOCOLATE CHIP GRANOLA BARS

This is a two-day project, but the actual time invested is minimal.

INGREDIENTS

List 1

3 cups rolled oats (I like Bob's Red Mill Organic Extra Thick)
1 1/2 cups blanched almonds or walnuts
1 1/2 cups sunflower seeds

List 2

3/4 cup maple syrup
3/4 cup coconut oil
2 tablespoons of cacao powder (I like TerrAmazon Organic Cacao Powder)
1/2 tsp vanilla

List 3

1/2 cup chocolate chips (I use Enjoy Life semi-sweet chocolate chips)
1/2 cup dried blueberries or cherries (optional)

Evening of day one - 

Take the ingredients on List 1, place in a large bowl and cover with water. Let sit on the counter overnight.

Day two -

1. Preheat oven to 325 degrees.
2. Drain and rinse the pre-soaked ingredients. Squeeze out the excess water. Place in a food processor. Add the ingredients from List 2 and give it a good whirl. If you like your granola bars more like cake, let the blender go longer. If you want some texture and crunch, leave the batter lumpy.
3. Add List 3 and mix by hand.
4. Spread in a thin layer on a cookie sheet lined with parchment paper. Bake for 1 hour.
5. Remove from oven and cut into bars. Place back into oven and bake for another 30 minutes.
6. Cool on a wire rack.

The Perfect Quick Snack

Homemade granola bars... my new favorite take-along food. These are easy, even if you don't cook (yes, you need to do a bit of cooking here). These are great as a pre/post-workout, grab-on-the-go or "Help, I'm about to eat chocolate cake" snack. If you have kids, they'll be a hit with them, too.

These granola bars are gluten, dairy, egg and soy free. In other words, nothing in them will slow you down.

This is a two-day project, but the actual time invested is minimal.

GLUTEN-FREE CINNAMON-RAISIN GRANOLA BARS

INGREDIENTS

List 1

3 cups rolled oats (I like Bob's Red Mill Organic Extra Thick)
1/2 cup quinoa (steamed)
1 1/2 cups blanched almonds
1 1/2 cups sunflower seeds or sprouts
1 cup sesame seeds

List 2

3/4 cup maple syrup
3/4 cup coconut oil
1/2 tsp vanilla
1/2 tsp cinnamon

List 3

1/2 cup rasins
1/4 cup chocolate chips (I use Enjoy Life semi-sweet chocolate chips)

Evening of day one - 

Take the ingredients on List 1, place in a large bowl and cover with water. Let sit on the counter overnight.

Day two -

1. Preheat oven to 325 degrees.
2. Drain and rinse the pre-soaked ingredients. Squeeze out the excess water.
3. Place the ingredients from List 2 into a food processor and give it a good whirl. Add the ingredients from List 1 to the mixture. If you like your granola bars more like cake, let the blender go longer. If you want some texture and crunch, leave the batter lumpy.
3. Add List 3 and mix by hand.
4. Spread in a thin layer on a cookie sheet lined with parchment paper. Bake for 1 hour.
5. Remove from oven and cut into bars. Place back into oven and bake for another 30 minutes.
6. Cool on a wire rack.

Don't eat all at once!

Tomorrow: Chocolate-chocolate chip granola bars!

Did I ever tell you about my friend Elly? She's at the Union Square Market each day it is open. Her farm, Patches of Star Dairy, produces some of the best goat products I have ever tasted. She has several varieties of goat cheese—raw aged havarti and edam, and ricotta—as well as yogurts and amazing ice cream. I love her cranberry-almond chevre on my morning bagel or the plain salted chevre in my salad for lunch. The kids love their Friday night pizza topped with the aged havarti.

Why goat cheese? One major reason is that goat's milk is much more digestible than cow's milk. Actually, and this may come as no surprise to you, we are neither baby goats nor cows, and were not designed to digest milk from other mammals. Enzymes in our digestive tract that break down the protein in the milk disappear by the time we are adults—that's why some of us have lactose intolerance. The protein in goat's milk is similar to the protein in human milk and our bodies are able to understand and digest it better. It also is less likely to trigger our immune system and cause allergies. In the end, the nutrients are easier to assimilate and use by our bodies. Stephanie Clark, a dairy researcher at Washington State University says, “Goat cheese is very nutritious, and adds a nice variety to the dairy products that are out there.”

Are Pesticides Safe?

It's no wonder most of us are confused about the safety of pesticides; even in the face of mounting evidence to the contrary, pesticide manufacturers continue to insist that pesticides are safe. The government requires—and manufacturers conduct—studies of individual chemicals in high doses, looking for immediate and obvious toxic effects. Unfortunately, our bodies store toxins, and the effects are not immediately detectable. Biomonitoring studies by scientists at the Centers for Disease Control and Prevention have found measurable amounts of multiple pesticide residue in most of the US population (www.cdc.gov/exposurereport/). The cumulative health risks of exposure to these multiple toxic chemicals are unknown. The effects on children, whose developing bodies are especially prone to severe and permanent damage, are completely unstudied. However, we know that exposure to toxins in infancy and early childhood has subtle, but irreversible adverse effects on the nervous system, brain, reproductive organs and the endocrine (hormonal) system.

We are all left to fend for ourselves when it comes to this important and complex subject. As always, I urge you to do your due diligence and educate yourself. Trusting just one or two sources of information is never a good idea. I am restraining myself from providing a list of links that skew towards my take on the situation. (Those of you who know me personally will appreciate what a herculean effort that is.)

These days, food in general—never mind organic food—is becoming less and less affordable. So, where do you put your organic dollars? Keep in mind that foods with the highest concentrations of toxins are usually at the top of the food chain. So—excluding, erm, humans—meat, poultry and dairy products are most likely to be heavily polluted. Frequently, though not exclusively, imported produce can exceed even the FDA's lax standards as farmers in tropical and semi-tropical climates often face tough pest management challenges. The FDA is only able to test one percent of the produce imported into the US, but considering current funding, it's amazing that they can even do that much. As a guide, I love to use the EWG's best to worst list of the most popular produce.

Your best bet may be right under your nose. The farmers markets are full of clean, inexpensive, sustainably grown produce. If you are in New York City, you are in luck! Starting in April, I will be conducting monthly Union Square Greenmarket tours which will introduce you to all of the best and safest farms. So sign up for my newsletter and stay tuned.

10 HEALTHIEST VEGETABLES THAT SHOULD BE A PART OF YOUR WINTER DIET

1. BROCCOLI

Facts: Broccoli is rich in vitamins A, C and K as well as folate and fiber. It is also an excellent source of phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects. It boosts the immune system, optimizes cell detoxification, supports digestive health and helps build stronger bones. It is important to include broccoli in your diet, especially in the winter months, when our exposure to the sun and vitamin D is limited and the risk of illness is heightened. Hate broccoli? Try broccoli sprouts. These tiny seedlings have up to 100 times more of some of the nutrients than mature broccoli plants.

Choose: Dark green or dark purple heads on firm, bright green stems. The buds should be tight with no yellow flowers present.

Cook: Take care not to overcook; broccoli should retain its bright green color and snap. Always add some fat, as it will make it easier to absorb the fat-soluble vitamins.

Stir-fried Chinese Broccoli
Broccoli Almondine
Broccoli-Mascarpone Soup
Roasted Broccoli
Broccoli Beef
Broccoli and Cheese Casserole

2. AVOCADOS

Facts: The one thing you should know about avocados is that they are rich in oleic acid, a monounsaturated fat that supplies countless health benefits, not the least of which is an improved absorption of fat-soluble vitamins. Avocados are also an excellent source of vitamin K, fiber, potassium and folate.

Choose: Choose avocados that yield to slight pressure. The skin should be dark with no sunken spots or cracks. Avocados that have a neck, rather than a rounded shape were very likely tree-ripened and will have better flavor. To ripen at home, place in a paper bag for several days.

Cook: Cut the avocado in half and use the knife to remove the pit. To remove the ripened flesh, slide a table spoon along the inside of the skin. Sprinkle with a bit of lemon juice to prevent browning.

Perfect Guacamole
Crab, Mango and Avocado Salad
Tuna and Avocado Tartare
Watercress, Orange and Avocado Salad
Beef and Avocado Fajitas
Sweet Potato and Avocado Empanadas

3. CABBAGE

Facts: Cabbage is an ancient health food. It is an excellent source of vitamin C and a very good source of fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acids. Cabbage is also a good source of thiamin (vitamin B1), riboflavin (vitamin B2), calcium, potassium, magnesium, vitamin A, and protein. Cabbage also contains phytochemicals called indoles and sulforaphane, the breakdown products of compounds called glucosinolates. It is a potent cancer fighter, supports digestive health and helps the cells efficiently get rid of toxins.

Choose: Choose cabbage heads that are firm, and shiny with bright leaves that are not cracked or bruised. Chiise cabbage heads that are firm and shiny with bright leaves that are free of cracks and bruises.

Cook: To preserve the vitamin C content, cut cabbage shortly before cooking. The phytonutrients react with carbon steel and will turn the leaves black, so be sure to use a stainless steel knife. To preserve cancer-fighting glucosinolates, steam cabbage for no more than five minutes.

Traditional Sauerkraut
Cajun Cabbage
Kimchee
Pork Stuffed Cabbage Rolls
Irish "Bacon" and Cabbage
Portuguese Stone Soup

4. WINTER SQUASH

Facts: Acorn, spaghetti, turban, butternut, delicatta, buttercup - we have plenty of choices when it comes to squash. Each variety is nutritionally slightly different. Generally winter squash is an excellent source of beta-carotene, a nutrient your body converts to vitamin A. Squash is also rich in vitamin C, manganese, potassium, folate, diatary fiber, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid.

Choose: Select squash that are firm, heavy for their size with hard rinds. Store winter squash in a cool, dark place for up to six months.

Cook: Before cooking, cut the squash and scoop out the seeds.

Roasted Acorn Squash with Chile Vinaigrette
Butternut Squash and Apple Soup
Butternut Squash Risotto
Spaghetti Squash with Sausage Filling
Curried Squash and Pear Soup
Seafood Stew with Winter Squash, Tomatoes and Saffron

5. ARTICHOKES

Facts: Traditionally, artichokes have been used to cleanse the blood and treat liver bladder and gallbladder conditions. They are high in vitamin C, folate, fiber, potassium, phosphorus and magnesium. Artichokes contain high amount of caffeoylquinic acids, compounds that increase the flow of bile to and from the liver. Improved bile flow protects the liver and enhances the removal of toxins from the body.

Choose: Look for tightly closed artichokes that are heavy for their size. Store unwashed in the refrigerator for up to four days.

Cook: Small artichokes need very little preparation. To clean large artichokes, take a look at How to Cook and Eat Artichokes from Simply Recipes.

Sauteed Baby Artichokes
Lamb Stew with Leeks and Baby Artichokes
Bass in Artichoke and Tomato Broth
Artichoke Soup
Lemon Braised Artichokes over Pasta
Roasted Artichoke Salad

6. KALE

Facts: Kale is a dark leafy green that is an excellent source of vitamin A, vitamin C and manganese. It also has plenty of dietary fiber, copper, calcium, vitamin B6 and potassium. It optimizes cell cleansing and detoxification, provides plenty of energy, helps build strong bones, protects against cancer and provides immune support.

Choose: Look for crisp leaves that are free of bruises. To store, wrap in a damp paper towel, place in a plastic container and store in the refrigerator crisper. Eat within a couple of days as it becomes more bitter the longer it is stored.

Cook: Kale should never be eaten raw; it contains oxalates, compounds that are reduced with cooking. To remove the woody stem, hold the leaves at the base and with the other hand gently pull the stem. To reduce vitamin loss, cook kale for no more than five minutes over low heat. Make sure to add some butter or olive oil to the cooked dish in order to increase vitamin uptake.

Kale and Roasted Vegetable Soup
Ribollita
Crispy Kale
Garlicky Greens
Heather's Quinoa
Wilted Kale and Roasted-Potato Winter Salad

7. BRUSSELS SPROUTS

Facts: An excellent source of vitamin C and vitamin K, they also have folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1), omega-3 fatty acids, iron, phosphorous, protein, magnesium, riboflavin (vitamin B2), vitamin E, copper and calcium. Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense systems to protect against disease, including cancer.

Choose: Look for Brussels sprouts that are tightly closed, firm and bright green. Unwashed, they can be safely stored for up to 10 days in the refrigerator.

Cook: If you cook the Brussels sprouts whole, make sure you cut and X in the stem. This ensures even cooking of the interior leaves.

Hashed Brussels Sprouts With Lemon
Lentil Almond Stir-Fry
Roasted Brussels Sprouts
Roasted Brussels Sprouts with Garlic and Pancetta
Beer Braised Beef Stew with Brussels Sprouts
Lamb and Sauteed Potatoes with Brussels Sprout Stew

8. CAULIFLOWER

Facts: Cauliflower is an excellent source of vitamins A and K, folate and dietary fiber. It is also a very good source of omega 3 fatty acids, tryptophan, B vitamins, manganese, and potassium. As all cruciferous vegetables, it is a potent cancer fighter, enhances cell detoxification, protects against rheumatoid arthritis and supports cardiovascular health.

Choose: Make sure that the head or curd is compact and free of brown spots. Store cauliflower stem side down for up to a week in the refrigerator.

Cook: Cut off any brown spots and cut curd to uniform pieces for even cooking. Iron cookware will cause cauliflower to turn brown.

Indian-Spiced Eggplant and Cauliflower Stew
Cauliflower Puree
Cauliflower-Goat Cheese Gratin
Cauliflower Soup with Seared Scallops, Lemon Oil, and American Caviar
Cheesy Baked Penne with Cauliflower and Crème Fraîche
Roasted Cauliflower Popcorn

9. TURNIP GREENS

Facts: Turnip greens are an amazing source of vitamin A (through their concentration of carotenoids such as beta-carotene), vitamin C, vitamin E, vitamin B6, folate, copper, calcium, and dietary fiber. These nutrients are of special importance when fighting rheumatoid arthritis, colorectal cancer and atherosclerosis. They also promote lung health and slow the loss of mental function.

Choose:The greens are almost always sold with the roots attached. Turnip roots are also very nutritious and could be used in a variety of dishes. Look for deep green, crisp, unblemished greens with succulent stems and unbruised roots. In the refrigerator, the leaves will keep fresh for four to five days.

Cook: To preserve most nutrients cook for a short time over low heat. Leaves as well as the stems are edible.

Turnip Greens & Potatoes with Dressing
Turnip Greens, Old Fashioned Style
Spicy Black Bean, Chorizo and Turnip Greens Soup
Creamed Turnip Greens
New Year's Turnip Greens
Baby Turnips and Greens in a Moghul-Style Sauce

10. BEETS AND BEET GREENS

Facts: Beet greens are higher in nutritional value than the roots; they are an excellent source of calcium, iron and vitamins A & C. The roots are a very good source of folic acid, fibre, manganese and potassium, whereas both the greens and roots are rich in magnesium, phosphorous, iron and vitamin B6.

Choose: Look for firm beets without bruises or soft spots. The leaves should be crisp and bright green. When storing, cut away the leaves, leaving two inches of stem attached to the roots. The unwashed roots can be refrigerated for up to four weeks, the leaves for up to four days.

Cook: Cook the roots uncut with the stems attached. Prolonged cooking will decrease the vitamin content and cancer-fighting properties. The greens should be cooked lightly over low heat.

Roasted Beet Crostini
Orange and Beet Salad
Beet and Goat Cheese Salad with Pistachios
Beet and Carrot Pancakes
Beet and Braised Beef Soup
Sweet Potato and Beet Chips with Garlic Rosemary Salt

Stress Relief

It's probably safe to assume that those of us following the current state of the economy are feeling a bit breathless. So, I'm going to take a departure from farmers' markets and talk about stress management. Don't let your health tank along with your 401K.

Stress is a highly toxic, destructive force on our immune system. It must be dealt with decisively in order to stay healthy and alert. Below are some highly effective stress-control techniques; pick the ones that fit your lifestyle best, and practice them daily - especially when your stress level spikes.

Conscious breathing for stress relief
This one is quite simple: breathe. Take a few moments to tune into the unique pattern of your breathing, following the intake of air through your body as it fills you. Allow your body to loosen and soften, and you'll notice how smooth your breath becomes.

Yawn and Sigh
This is the body's natural way to relieve tension and flood the body with oxygen. Fake it if you must. Make some noise, stretch, and relax your jaw, neck and back and feel your breath.

Deep Nasal Breathing
My personal favorite. Nasal breathing will force air into the lower lobes of the lungs where the majority of the parasympathetic (stress-reducing) nerves are located, while mouth breathing opens the upper chest where the lungs are loaded with fight-or-flight receptors. Breathe into your lower belly - the place between your pelvic bone and the belly button. As you take a deep breath through your nose, let the belly puff out as it fills with air. Gently squeeze your rib cage in as the breath glides back out through your nose.

Relaxation Practices for stress relief
1. Mindful meditation - find a comfortable place to sit, then start with your feet and focus your attention on various parts, working up along your body while noticing and relaxing the muscles.
2. Guided imagery - close your eyes and imagine your restful place. Try to include as many details as you can - see the deep blue sky, smell the seasalt in the air, hear the seagulls, feel the warmth of the sun on your skin, taste the ice cream ;-).
3. Yoga - look for classes that emphasize gentle, deep stretching and slow movement for maximum stress relief.
4. Tai Chi
5. Massage

And finally, ten superfoods for stress relief:
1. Nuts and seeds
2. Oats
3. Berries
4. Avacado
5. Asperagus
6. Dark leafy greens
7. Omega 3-rich fish like salmon, mackerel and herring
8. Lima beans
9. Bananas
10. Water - your body can only absorb 4.5 oz per hour, so don't gulp it, sip it.

There is no more important time to select healthy foods than when you are under stress. There is no one diet that is right for everyone, but by listening to your body, you can find the foods that are best for you. And if you are feeling overwhelmed by the topic, you can always consult an Integrative Health Counselor (wink, wink).

Read more:
Eat Right to Fight Stress
7 Ways to De-stress Your Diet
Cure Your Cravings With Stress-fighting Foods

NYC Greenmarket Diva is a best mommy blog!

Hey, check this out! NYC Greenmarket Diva has been chosen as one of the best mommy blogs by Vanessa Van Petten, the author of You're Grounded!: How to Stop Fighting and Make the Teenage Years Easier.

http://www.onteenstoday.com/2008/09/14/best-mommy-blogs-for-parents/

Liberty Farmer's Market

On a Friday afternoon, I visited the Liberty Farmer's Market in the Catskills. To my gleeful astonishment, I found the familiar, friendly faces of the Gorzynskis behind tables full of perfectly ripe vegetables. Gorzynski Ornery Farm produces over 500 varieties of vegetables that are grown to specifications higher than the USDA's degraded organic label. The farm gave up its organic certification in 2003, after the infamous "relaxing" of the organic standards - the term "organic" simply no longer represented the food that was grown on the farm. The Gorzynskis call their produce "beyond organic," but it's really much more. John and Sue Gorzynski understand the magic of good, well-tended soil, healthy seed, clean water and sunlight. By utilizing age-old methods of crop rotation, fertilizing with seaweed and ground rocks and even allowing the land to lie fallow at times, they have been successfully growing crops without ever using any chemicals in any stage of production.

So, what does this mean to us? Well, do you want nutrition? This is where you get it. This is the food the "nutrition experts" talk about when they say that it doesn't exist anymore. Here is the best news for us, New Yorkers - Gorzynski Ornery Farm is at the Saturday Union Square Greenmaket from March through December.

Inspired by this fabulous bounty in the land of Wal-Mart and Pizza Hut, I created my all-time favorite brunch.


Layers of chard, green beans and new potatoes are topped with a couple of eggs, all buttery and salty. A bowl of red and orange tomatoes sprinkled with basil, chives and sea salt and dressed with olive oil and balsamic vinegar adds just the right burst of fresh flavor.

I sauteed the chard and green beans in raw butter and garlic, added a sprinkle of sea salt and parsley, and voila! The potatoes were roasted with onions, garlic, and bacon (thanks Paul!) in a 450-degree oven. The eggs were fried in some raw butter and sea salt just until the whites were cooked through and the yellows were still rich and liquid. And, it all took less than 30 minutes...beat that, Rachel!

What I did on my summer vacation

Last week, Matt and I took the kids into the wilderness - otherwise known as Smallwood, a lake community in the Catskills. We stayed in a lovely cottage, shaded by sugar maples and pines and surrounded with aromatic blooms buzzing with bumblebees and hummingbirds. We played on the beach, swam in the warm, spring-fed waters of the lake, enjoyed birdsong-filled breakfasts on the deck and watched the stars after dark. In other words, it was idyllic.

On one of those sunny days, we went to visit Paul at the Violet Hill Farm. Paul is the ponytailed guy at the Saturday Union Square Greenmarket with the "seriously good bacon." His lamb, chicken and eggs are also seriously good, but for some reason he only mentions the bacon. His animals are sustainably and humanely pasture-raised. His farm is immaculate and it is clear that he takes pride in his work. However, the star of this story is not Paul.

After several wrong turns necessitating Matt's patented 17-point backing-out technique (despite thorough directions provided by Paul, who knew there would be four "old county" roads with similar names, all within feet of each other), we finally pulled into the correct driveway and got out of the car. There, running toward us from across the field, was a tiny nymph with flowing blond hair and the brightest blue eyes. Appropriately named Eden, she grabbed my suddenly enchanted sons by the hand and led them away to explore. Like lambs, they followed with silly grins on their faces to see the chickens, geese and the fabled black cat. They looked for frogs in the stream, swam in the beautiful tree-bordered pond, and Adam even managed to accidentally step on a snake.

Paul's older sons, Cole and Morgan, entertained us with stories of their adventures in the wilds of the Catskills as we wandered around and took in the peaceful sights. For us city folk, this was a unique pleasure, a novelty seldom experienced. It was great to see my boys so excited, following the chickens to the coop and chattering with Eden about her seemingly elusive black cat.

All too soon, our visit came to an end. We pulled away, my sons moping in the back seat, watching the sheep drift through wildflowers and the pigs dig happily in the mud.

Conuco Farm

Every Friday, you can find him quietly selling some of the best, sustainably grown vegetables the Union Square Greenmarket has to offer. Hector Tejada farms under Certified Naturally Grown standards, selling the fruits (or vegetables) of his labors at a very reasonable price. His booth is loaded with squashes, heirloom tomatoes, dark leafy greens, potatoes, beans, herbs and eggplants. It's hard to get to know the seemingly shy and reticent Hector, but his food speaks for him. It is full of flavor - clearly grown with the love and care we should expect of our food.

Hector is the founder of Farmers of the World, an organization that helps immigrant workers build a community that provides food for themselves and us in a wholesome, traditional way. The organization provides training and education while growing fabulous, clean food on a 30-acre organic farm in Northampton, Pennsylvania.

Sustainability, to me, is more than about how one cares for the land - it is about how one cares for himself and all of us. I think we have all heard by now how food today is much less nutritious than it was hundreds of years ago. The supplement industry would have you believe that without your multivitamin, you may not survive. It's true that commercially produced food is denatured and nutrient poor, but that is not what you buy from Hector. Vibrant, nutritionally dense produce can be easily gotten from Conuco Farm or the dozen or so other farmers at the market who understand the importance of sustainable farming. So, if you want fulfilling, healing food, put your money where your mouth is. Make sure that your purchases support those who are working hard to create food that keeps us healthy.

One day, Hector would like to farm his own land, investing in long term crops like berries and fruit. For now, his land in New Paltz, NY is rented and unsprayed raspberries are still a few years away. We can wait, though - supporting Hector on his journey as he supports us on ours.

Farmers of the World
Certified Naturally Grown

Are Fats Healthy?

Did you know that you shouldn't cook with certain oils? You didn't? Quick, sign up for my newsletter. The August issue is all about fats and it will be out on Thursday.

Pickles

Who doesn’t love pickles? Crunchy and salty, they satisfy two of the three addictive food cravings (you'll have to go somewhere else if you want sweet). Did you know that you could pickle any fruit or vegetable? Chutneys, sauerkraut, kimchi, carrots, beets, garlic, tomatoes, corn, green beans, even ketchup – the list is endless; you are only limited by the space in your refrigerator.

Pickling – also known as lacto-fermentation – preserves digestive enzymes, increases natural probiotics and enhances vitamin absorbability. Pickles can sit in your refrigerator for months and only increase in flavor. They also provide valuable nutrition during the winter months.

Traditionally, pickles of all kinds have been served as a garnish to meats. Medicinally, they can be used to aid digestion and resolve many gastro-intestinal disorders.

Modern mass-production techniques have changed the nature of pickles and eliminated their health benefits. So if you want to buy the real thing, look for words such as 'lacto-fermented,' 'raw' and 'unpasteurized.' If you find vinegar among the ingredients, the health benefits will have been lost. My favorite place to buy pickles is the Hawthorne Valley Farm stand at the Union Square Greenmarket. They have a huge selection and they'll let you sample. Personally, I live on their kimchi.

If you're adventurous enough to try your hand at pickling, you will find it incredibly easy. Some great books that can help along the way include:

the now infamous Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods
and the good old standby Making Sauerkraut and Pickled Vegetables at Home

Last, but not least, I would like to invite you to a pickling class and tasting. You will learn basic traditional pickling techniques and have an opportunity to taste a variety of pickles and chutneys. We will be making garlic pickles, ginger baby carrots and dill green beans. The workshop will take place on Saturday, August 9 at 7:30 PM and will be limited to 10 participants. Admission is $15. Please email me at sandra.dubrov at gmail.com to reserve your spot.

Michael Savage attacks autistic kids.

Although this, clearly, was no off-the-cuff rant, inflicting more pain onto those who already suffer daily is plainly inhumane. But, that’s why Michael Savage gets the big bucks, kicking up shit storms to perk up media interest and ultimately advertiser dollars. This too shall go away after the requisite apology to the autism community and maybe some appropriate display of outrage by WOR.

Don’t know what I am talking about?
http://mediamatters.org/items/200807170005?f=h_top

Angry? Here is an opportunity for a possible outlet. For every letter they receive, they expect 13,000 more feel the same way without acting.

Michael Savage’s major advertisers and contact info:
• Buckley Broadcasting/WOR Radio
General Phone Number: 212 642 4500
111 Broadway 3rd Floor, New York, NY 10006
• Home Depot
public_relations@homedepot.com.
(770) 384-4646
• Sears
Sears Public Relations And Communications
(847) 286-8371
Website Contact: searsmedia.com/tools/inquires/feedback.htm.
• Radioshack
Media Relations
Riverfront Campus
Mail Stop #CF7-130_300
RadioShack Circle
Fort Worth, TX 76102-1964
Phone: (817) 415-3300
Fax: (817) 415-2585
E-mail: media.relations@RadioShack.com.
• AFLAC
1-800-99-AFLAC (1-800-992-3522)
Laura Kane, 2nd Vice President External Relations Aflac Incorporated
1-706-596-3493
Mechell Clark, Media Relations Manager, 1-706-243-8004
Email: media.relations@RadioShack.com.
• Budweiser
Anheuser-Busch, Inc.
One Busch Place
St. Louis, MO 63118
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Beets, beets, beets.

I've been remiss - beet season is in full swing, and I have not written a single word about them. Here's the skinny: we should all eat one a day - they are that good for you. Beets come in such warm colors - deep wine red, garnet, orange, golden yellow and buttery ivory. The lighter colors have a less intense beet flavor, and are less nutritious and juicy. And don't overlook the leaves - they can (and should) also be eaten, as they are packed with nutrition (the leaves more so than the roots).

Beets are very high in folate, manganese and potassium. They also have lots of fiber, vitamin C, magnesium, tryptophan, iron, copper and phosphorus, and possess very strong cancer-fighting qualities. Traditionally, beets were used to purify and rebuild blood and to cleanse the liver. Beets are known for the prevention of coronary and cerebral artery diseases, treatment of bladder and kidney stones, lowering of LDL cholesterol, triglycerides and blood pressure, and the reduction of inflammation. And if you eat enough, for no extra charge, you may even pee pink or red - an endless source of amusement for kids (especially mine). This is called beeturia and is completely harmless.

Beets have a synergistic relationship with carrots, and as such, the two vegetables are frequently used together to detoxify and heal degenerative illness.

To prepare: don't peel beets before you cook them; you'll preserve more nutrients and the skin slips off very easily after they are cooked. I prefer steaming or roasting beets - heat harms the anti-cancer activity so low-heat cooking is best. Try them raw or pickled for the full health benefits and crunchy texture (look for my upcoming newsletter on lacto-fermented foods and recipes). To remove stains from your hands, rub them with a slice of lemon.

This year I've been getting my beets from Yuno's and Norwich Meadow Farms. The roots are firm and juicy, and the leaves are consistently fresh, bright and crisp. They have good texture and a luscious, sweet flavor.

BEET RECIPES

BEET SALAD WITH ALMOND BUTTER SAUCE

Ingredients for almond butter:
1/2 cup toasted Marcona almonds
1/2 garlic clove, chopped
Pinch of cayenne
1/2 to 1 tablespoon extra-virgin olive oil

To make almond butter:
Grind almonds to a paste with garlic, 1/4 teaspoon salt, and cayenne in a food processor. With motor running, add just enough oil to make a silky paste. Season with salt.

Ingredients for beet salad:
1 1/2 lb small (2-inch) beets without greens (2 lb with greens)
2 tablespoons Sherry vinegar
1/4 cup extra-virgin olive oil
3 tablespoons finely chopped shallot
3 tablespoons finely chopped chives

To make beet salad:
- Simmer beets in 3 inches of water in a large saucepan, covered, until tender, about 30 minutes.
- Cool in liquid, uncovered, about 30 minutes, then peel and cut into 1/2-inch wedges.
- Whisk together vinegar and 1/2 teaspoon salt in a bowl, then whisk in oil. Add shallot and chives and toss with beets.
- Pool some almond butter and top with beet salad.

Modified from a recipe I found in Gourmet magazine.

SASHA'S BEETS WITH MAPLE SYRUP
This is how Sasha, my three-year-old, likes them best. He calls them his treats.

8 beets, washed
1/3 cup maple syrup
2 tablespoons of e.v. olive oil
1/8 teaspoon nutmeg
Salt to taste

- Place beets in a covered baking pan, sprinkle with olive oil and bake at 350 degrees F for 40-45 minutes or until tender; cool.
- Remove beets from oven, peel and slice.
- Combine beets, oil, maple syrup, nutmeg and seasoning in a baking dish.
- Bake in moderate oven for about 15 minutes

RUSSIAN BORSCHT

3 pounds bone-in beef shank
3 medium beets, peeled and shredded
3 carrots, peeled and shredded
3 medium baking potatoes, peeled and cubed
1 tablespoon e.v olive oil
1 medium onion, chopped
1 (6 ounce) can tomato paste
6 cups water
1/2 medium head cabbage, cored and shredded
1 (8 ounce) can diced tomatoes, drained
2 cloves garlic, minced
salt and pepper to taste
1/2 cup sour cream, for topping
2 tablespoons chopped fresh dill and more for garnish


DIRECTIONS
- In a large pot over medium heat, brown beef in oil. Stir in onion and water, reduce heat and simmer, covered, 2 hours, until meat is tender.
- In a separate pan heat the tomato paste and dilute with some beef broth, add into soup pot.
- Add the beets, and cook until almost done.
- Add the carrots and potatoes, cabbage, can of diced tomatoes, garlic, dill, salt and pepper and cook until tender, about 20 minutes.
- Taste and adjust seasoning.
- Ladle into serving bowls, and garnish with sour cream and fresh dill.

BEET, CARROT AND FRESH MINT SALAD

INGREDIENTS
12 fresh beets, trimmed
6 large carrots, thinly sliced
1 cup crumbled goat cheese or feta cheese
2 tablespoons minced shallot
1/3 cup tarragon vinegar
1/3 cup chopped fresh mint
1/4 cup olive oil
1 teaspoon raw honey
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup minced chives

DIRECTIONS
- Place beets in a covered baking pan, sprinkle with olive oil and bake at 350 degrees F for 40-45 minutes or until tender; cool. Peel and cut beets into thin slices.
- Place carrots in a steamer basket; place in a saucepan over 1 in. of water. Bring to a boil; cover and steam for 6-8 minutes or until crisp-tender. Allow to cool and slice.
- Toss beets, carrots and shallots in a large bowl.
- In a small bowl, whisk the vinegar, mint, oil, honey, salt and pepper; drizzle over vegetables.
- Dot with crumbled cheese and sprinkle with chives.

Healthy Snacks

Last week, I started making my own dried fruit for the kids. There's so much available at the farmer's markets that I frequently get ahead of myself and buy too much, and some of it goes to waste. So, whatever the kids don't eat, I throw into the dehydrator. I've been making dried strawberries, cherries, peaches, apricots and beets. Sasha loves beets, so I figured I would try drying some and then let him snack on them in the winter.

I've also been making snack bars. I've made sprouted grain and fruit cookies, fruit and nut bars and some fresh fruit leather. I can't believe how cheap and easy it is! All of our leftovers are now incorporated into an endless array of easy snacks.

Why do I bother? Because I can't buy snacks of this quality - organic, made with absolutely the best ingredients, specifically designed for our tastes and super-nutritious. Dehydrating foods adds another important benefit: the vitamins and enzymes are preserved. To make my snacks even more nutritious, I sneak other not-so-greatly loved ingredients into them - pureed dark leafy greens, sprouts, spirulina and bee pollen to name just a few.

I've been using this dehydrator.

It's small enough to qualify as apartment size (they have larger ones, too), and according to the raw food crowd, it's the best there is. I think I'll write a newsletter with some of my more successful recipes, once I've had enough time to experiment. Meanwhile, these books have been really helpful:

How to Dry Foods
Trail Food: Drying and Cooking Food for Backpacking and Paddling

Happy 4th of July!

The youngest member of our family (currently residing in a planter on our balcony). Just wanted to share.

Raw Honey at the NYC Greenmarkets

So, where does one get this raw gold? At your local farmer's market, of course. Make sure you ask the tough questions, because even there you may find a dud.

Here in New York, we are lucky to have a fantastic beekeeper. Andrew, of Silvermine Apiary (better known as Andrew's Taste-Bud Bursting Local Honey), comes from a long line of beekeepers. One night, over a bottle of Spanish wine, Andrew told me all about his honey. He understands honey, and he bottles it in the same pristine state in which the bees created it. Look for him at the market ­ along with a wealth of information, you may get a dose of his mischievous sense of humor. In his spare time, Andrew teaches literature at a Connecticut college and travels the world for his non-profit organization, Bees Without Borders.

Andrew's Taste-Bud Bursting Local Honey is at Union Square on Wednesdays; on Sundays, they are at the Grand Street and Tompkins Greenmarkets. Truly, I think Andrew is the go-to guy for honey, bee pollen, royal jelly and propolis. In fact, his is the only honey we use at home.

The Many Benefits Of Raw Honey

I am passionate about honey. Maybe it's because it's in my blood; my grandfather kept bees. I remember playing in the orchard - the lazy warmth of the afternoon sun, the sweet, aromatic scent of ripening fruit and the gentle hum of the bees. I remember the honeycombs dripping with sticky, sweet liquid and my grandfather laughing at my eager anticipation. We used honey for everything - it was our cough syrup, our antiseptic for scratches, the topping for my bread and butter, the sweetener for my evening tea.

The social system of bees is incredibly complex and it all revolves around making honey. The field bees collect nectar from flowers and pass it on to the house bees, who add enzymes and then store it in the hive, where it ripens and becomes honey - food for the bees and for us. A conscientious beekeeper always leaves enough honey for the bees to survive and thrive. The bees are never harmed, though the same cannot always be said for the beekeepers.

Honey is not merely another form of sugar; it contains vitamins, minerals, protein, enzymes and amino acids. The quantities of individual nutrients vary widely and depend on the type of plant and region the honey comes from. As a carbohydrate, it is unique; it¹s an assimilable carbohydrate compound, meaning that it's been pre-digested and is therefore easier for your body to use. However, scientists still do not fully understand all the compounds in honey and why they are so health promoting.

Honey has unique antimicrobial properties and has been used traditionally to disinfect wounds and burns and promote healing. According to Dr. Molan of the University of Waikato, New Zealand, "Honey stimulates the re-growth of tissue involved in healing, making healing faster and reducing scarring."

And according to a study at the University of Memphis Exercise and Sports Nutrition Laboratory, if you eat honey just before a workout, you will increase your energy level, stabilize your blood sugar and improve your post-workout muscle recuperation.

Honey is also great for sore throats and congested bronchi. Researchers at Penn State College of Medicine found that raw buckwheat honey works better than over-the-counter cold medications. Suffering from stomach upset and diarrhea? Honey can rehydrate and remineralize your body and speed up the recovery. Honey has a long history of curing gastric and intestinal ulcers, improving digestion, rebuilding blood, eliminating inhalant allergies, aiding with weight loss and much more. No wonder honey was Hippocrates' medicine of choice.

Before you rush to your local supermarket to treat a sore throat, you should know that not all honey is created (or bottled) equally. Even though honey is widely available at supermarkets across the country, it is not the product I have been describing. You need raw, unheated, organic, unpasteurized and minimally filtered local honey - a rare commodity. Raw honey is full of bee pollen, royal jelly and propolis (for more on these, sign up for my newsletter), all of which are responsible for the healing qualities of honey. With pasteurization, enzymes are denatured and vitamins destroyed, rendering the original product merely a liquid, toxic sugar.

Berries - more than just nature's candy.

There are few things in life that give me as much joy as watching my kids gleefully dive into a bowl of luscious cherries and seeing the sweet, sticky juice run down their chins. And have you ever gone strawberry picking? Then you know how placing that sun-warmed berry in your mouth makes you understand what summer is all about. I've often wondered why nature makes this abundance of such sweet treats available at the beginning of the sun season, and here is my theory: after a long, cold season of rich, hearty meals, followed by a season of cleansing bitter greens and sprouts, we are finally ready for a boost of nutrients. We need energy for the summer - energy for increased activity, energy for the longer days and energy to rebuild our bodies and fortify for the cooler, less nutritionally-rich months.

All berries are loaded with vitamin C. Vitamin C plays an important role in diminishing the harmful effect of free radicals. It is interesting to note that vitamin C is a potent protectant against the damaging effects of ultraviolet light damage, which most of us refer to as sunlight. It not only protects against sun damage, but does a much better job of it than any sunscreen you can find on store shelves. It stays in the cells for approximately 36 hours and protects even if you go swimming or stay out in the sun too long. Got too much sun? It works to repair the damage - it slows down photoaging, helps with the formation of elastin and is crucial to the process of incorporation of proline into collagen. Tyrosinase and vitamin C, both of which are abundant in berries, team up to disrupt the oxidative process involved in the production of melanin, meaning no deep tan and no wrinkles. I am not suggesting you abandon your sunblock altogether, but you should know that there are some other natural options available.

And there's more - less sunscreen means more vitamin D production! Recent studies show that a deficiency in vitamin D greatly increases your risk of cancer. Most of us, especially in the northern climes, are deficient in vitamin D and the sun is the best, most efficient way to get it.

Antioxidants, vitamins, minerals and phytochemicals are all abundant in berries. Different varieties combined together have synergistic qualities, meaning that their benefits multiply exponentially. When traditionally eaten fresh and with cream, the nutrients become even more bio-available.

Time and heat destroy all the precious nutrients, so go to the market early, look for local, unsprayed berries and taste them. Are they sweet, fragrant and flavorful? If they are, chances are they are freshly picked. Ask the farmer if they are sprayed (the berries, not the farmers) - if they were, skip them. Berries rank high on the Dirty Dozen list (don't know what this is? Time to sign up for my newsletter...) and with their thin skins, they absorb the chemicals right in.

So, you love cherries, but hate pitting them for the kids? It took me a while to figure this out (don't ask why), so I am guessing that some of you are in the same boat. Tada! The cherry pitter - this one is fantastic - Oxo Good Grips Cherry Pitter It is so efficient and easy, it made eating cherries in my house a daily event.

On Saturdays, at the Union Square Greenmarket, you will find many farmers who sell unsprayed berries. Walk around, look, taste and ask - you are sure to find plenty of options. On Sundays, I head to the Tompkins Greenmarket where Norwich Meadows Farm displays rows of gleaming berries.

So, my advice: eat your berries, eat them now, eat lots of them, and eat them just-picked, local and unsprayed.