Cooking with Fall Greens: The Health Benefits of Kale

Fall is here and with it rich greens like kale, spinach, arugula, and spicy mustard greens -- all of which can be grown in your fall garden! Greens add flavor and color to meals, as well as necessary nutrients to support optimal health.

Kale, for example, is a rich source of antioxidants, including carotenoids and flavonoids, which may help protect the body from the effects of oxidative stress*. Dr. Weil includes a useful definition of oxidative stress on his website here.

Kale also may support the body's natural detox process.* Its sulfur compounds are thought to support Phase II detoxification - the step in which toxins in the liver are turned into neutral substances, making them easier to eliminate from the body.

Plus, it's tasty eaten raw or added to cooked meals. We like to saute our kale with onions, garlic, olive oil, and a sprinkle of fresh nutmeg. >> Download this kale recipe and a recipe for baked kale on ACHS Facebook (facebook.com/ACHSedu) here

Have tips for growing leafy greens like kale in your fall garden? Post them here! We'd also invite you to share your favorite kale recipes - variety is the spice of life!



*This information has not been reviewed by the FDA. It is intended for educational purposes and is not intended to treat, diagnose, cure, or prevent disease. Before making any significant changes to your health and wellness routine, it is always best to consult with your primary care physician or naturopathic doctor.

Do You Have Your Beginner's Guide to Edible Herbs?

Do you have your Beginner's Guide to Edible Herbs? We now have this photo-rich, user-friendly book available through our Apothecary Shoppe college store!

The Beginner's Guide to Edible Herbs is full of beautiful full-color photographs and features 26 herbs that gardeners of all skill levels can grow and use. In addition to gardening information, the guide also includes basic medicinal information, food-pairing tips, and simple recipes for each herb.

We recommend this book to anyone who wants to build-up their green thumb and start integrating herbs into their everyday diet!

Check out the Beginner's Guide to Edible Herbs here: http://www.apothecary-shoppe.com/product_info.php?products_id=1803

The Many Health Benefits of Blueberries

Blueberries are a summer fruit staple. They add a splash of vibrant color to fruit salads and desserts, and a punch of sweet, yet tart flavor. But did you know that blueberries also provide an excellent source of vitamin C, fiber, manganese, and antioxidant properties.

Research shows a serving of blueberries can contain as much as 25% of our daily requirement of vitamin C, which helps promote a healthy immune system as well as helping to maintain healthy gums and the absorption of iron. Blueberries also contain fiber, which helps support heart health and healthy cholesterol levels, as well as healthy digestion.

In addition, "according to the USDA database of the antioxidant activity of selected foods (ORAC values), blueberries rank among the highest on a per serving basis," as noted by the Nutrient Data Laboratory Beltsville Human Nutrition Research Center (BHNRC) Agricultural Research Service (ARS).[1]

For more information about the many health benefits of incorporating blueberries into your daily diet, check out the below sites. Then comment with your favorite blueberry recipes, collection and preserving tips!!

For general information and research links, visit the U.S. Highbush Blueberry Council: http://www.blueberrycouncil.com/nutrition.php

"12 Surprising Reasons to Eat More Blueberries": http://www.care2.com/greenliving/12-surprising-reasons-to-eat-more-blueberries.html

"Blueberries: Fountain of Youth" from Mother Earth News: http://www.motherearthnews.com/grow-it/blueberries-fountain-of-youth.aspx

For blueberry recipes like whole-wheat blueberry bars, visit the Eating Well website here: http://www.eatingwell.com/recipes/whole_wheat_blueberry_bars.html


References
[1] Accessed online 8/16/10 at http://www.blueberrycouncil.com/nutrition.php

The New Dirty Dozen and Clean Foods You Don't Have to Buy Organic

The Dirty Dozen--the list of 12 foods you should eat organic--has been updated for 2010. The new list includes fruits, vegetables, and other foods with a high pesticide residue. It is highly recommended to buy organic when shopping for these foods. So, what are they?

The New Dirty Dozen includes:

• Celery
• Peaches
• Strawberries
• Apples
• Blueberries (new to the Dirty Dozen list, blueberries are reportedly treated with 52 pesticides, making them one of the dirtiest berries available)
• Nectarines
• Bell Peppers
• Spinach (also new to the Dirty Dozen, spinach may have as many as 48 different pesticides)
• Kale
• Cherries
• Potatoes
• Grapes

For more information about this new list, as well as information about how to shop for meats, milk, and leafy greens check out The Daily Green website.

By the way, carrots have been removed from the Dirty Dozen list, but made the list in previous years because of the up to 26 pesticides used. Carrots are a great source of beta-carotene and add great texture to vegetable dishes, so if you can't find organic, just be sure to scrub them before eating and you may consider peeling their skin as well.

The good news ... there are 15 identified "Clean Foods" you can eat without having to buy organic! Also from The Daily Green website, this list includes:

• Onion
• Avocado
• Sweet Corn
• Pineapple
• Mango
• Asparagus
• Sweet Peas
• Kiwi
• Cabbage
• Eggplant
• Papaya
• Watermelon
• Broccoli
• Tomato
• Sweet Potato

For more information about what "organic" means and why to buy organic, download our free ACHS Wellness Guide here. It also includes lots of practical tips for natura bodycare and holistic living.

Are you interested in exchanging recipes? We're collecting healthy, holistic recipes on ACHS Facebook for exchange. Get some new ideas, share some new ideas here: http://www.facebook.com/topic.php?uid=99091122240&topic=13172

Happy USA Independence Day, July Fourth!

The celebration of our nation’s “birthday” has come to mean friends, family, food and fireworks! The Fourth of July barbeque is an American tradition, and usually consists of many high calorie, high fat foods that have increased the risk for cardiovascular disease. According to Associated Content, the top ten Fourth of July foods are: potato salad, lemonade, pasta salad, watermelon, hot dogs, potato chips, hamburgers, baked beans and chicken. Let’s not forget the soda, desserts and ice cream!

Why not be the instrument of change for this year’s barbeque by making a healthy dish! The following is a great link to “Farmer’s Market Vegetable Recipes”, with some great recipes such as: Pizza Potatoes, Creole Zucchini and Red, White, and Green Salad: http://www.mass.gov/agr/markets/farmersmarkets/resources_consumers_recipes.htm

There also are great holistic nutrition recipes contributed by ACHS students and graduates on ACHS Facebook Holistic Kitchen discussion. Here’s the link to download new recipes ideas and post your favorites too: http://www.facebook.com/topic.php?uid=99091122240&topic=13172

Have a wonderful Fourth of July weekend!

Recipes for Natural Summer Skin Care

The sun is here! It's time for playing outside, summer BBQs and picnics, trips to the beach. Which means ... it's also time to keep your skin protected and looking healthy.

Sunbathing, air conditioning, and temperature changes can all put a little extra stress on your skin, so in addition to wearing protective creams and a hat when you're out in the sun, here are a few recipes you can use at home to provide a little extra nourishment for your skin. Enjoy!

Exfoliating Mask

• 1/2 papaya
• 3-4 strawberries

Blend ingredients. Add brewer's yeast or fuller's earth if the mixture is too wet. Apply to the face, avoiding the area around the eyes. Apply cotton wool soaked in witch hazel over the eye area. Do not leave more than ten minutes or if the mask starts to sting, particularly on sensitive skins, as the papaya has a powerful enzyme action that can leave the face rather raw. Finish by splashing the face with lukewarm water.

A Cooling and Soothing Foot Mask

Your feet can be the most neglected part of the body - we tend not to think of them until they start to hurt! For those days when your feet need some indulgence, apply the following mask to clean feet.

• ¼-cup pineapple flesh
• 2-t chopped peppermint leaves
• 1-t chopped fresh basil
• 2-T rosemary leaves
• 1 drop cinnamon oil
• 5 drops of peppermint essential oil

Mix all ingredients together in blender for 45 seconds. Apply to tops and soles of feet. Wrap feet in plastic wrap, raise them on a pillow, and relax for 10 minutes. Rinse well with cool water.

Please feel free to share your own recipes for natural summer skin and body care! Post a comment here or add a post to our "Natural Bodycare Recipe" discussion on Facebook: http://www.facebook.com/topic.php?uid=99091122240&topic=14158

More Great News about Strawberries

Back in March, we posted about how great strawberries are, including their unique flavor and nutrient-rich health properties. Here's the link for a quick review: http://achsnews.blogspot.com/2010/03/strawberries-sweet-vitamin-rich-health.html

Well, there's more great news about strawberries...

Turns out you don't have to waste over-ripe berries (though we know you never would!), nor do you have to become an expert canner if you don't want to. According to The Oregonian, over-ripe strawberries can be roasted in the oven like heartier fruits and veggies.

"The method is simple," Oregonian writer Danielle Centoni says. " Toss the berries with some sugar and slowly roast at moderate heat until much of the juices have been released and thickened, about one hour. The berries will shrink down considerably -- 2 pounds of berries (about 3 or 4 pints) will give you just 2 cups of roasted fruit. [...] It's a great way to turn berries past their prime, or a bumper crop, into something more versatile than jam that won't take up much real estate in your fridge or freezer.

You can also change up the flavors of your roasted berries in countless ways. Try adding the seeds of a vanilla bean and maybe a crushed cardamom pod to the roasting pan. Or add fresh herbs such as rosemary or thyme, maybe even some peppercorns or a cinnamon stick. A splash of balsamic vinegar adds brightness and dimension, too."

Give it a try and let us know how your strawberries turn out. We'd love for you to share your recipes with the ACHS Holistic Kitchen too! It just takes a moment to post here: http://www.facebook.com/topic.php?uid=99091122240&topic=13172