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Monday, July 22, 2013

What our July Vegetable Garden Looks Like

Posted on 1:17 PM by Unknown
Here's our empty side yard before we put in the garden this spring.

We moved just over a year ago into our little yellow Victorian house.  Last summer I had a baby and plotted what we would put in this year.  My goal was to grow the most micro-nutrient dense foods (bright colors all the way through) that we could put up for winter and didn't get enough of from our CSA.



This year we broke ground on our first garden plots.  It took longer than we thought to cut through the sod and turn over the soil so we didn't put any seeds in the ground until May 18th.  (Our frost free is May 1st here in Indiana.)



I thought I was going to do all the work with an infant in tow.  Wishful thinking.  It wouldn't have gotten done had my husband stepped in a spent a couple sweaty afternoons cutting out the sod.  Here's the post about finally getting the garden started.

Then we put *everything* directly in the ground as seed.  Next year I plan to do starts for the tomatoes, and eggplant.   We are behind most other home gardens I see.

Here's what our side yard garden is shaping up to the third week of July, two months after planting.  

(Click photo to enlarge)

Jeff made three lovely beds each 22 x 4 feet.  The bed on the left is about one third herbs.  There are 16 square feet of basil for future pesto making, as well as a three dill plants for pickles and a row of cilantro for salsa and salads.  The middle third is Brussels sprouts and two cucumber plants.

We had to replant the cucumber multiple times because something kept chewing off the cotyledon leaves.  Eventually we resorted to putting one of those clear plastic baskets strawberries come in over the tops of the seedlings until they got their first true leaves.

Winter Squashes Galore!


The back third of each bed is a different type of winter squash.  On the left there is a hill of 'Carnival' acorn squash.  Currently there are three fruit larger than my hand developing.

'Carnival' acorn squash just starting to show its yellow color.  

 'Delicata' squash is in the middle bed.  It's like a butternut, but with a thinner skin and a ridged oblong shape.  I am most excited about these for our winter table and while there are lots of flowers on the plants there is no fruit set.  In the beginning squash often start by just flowering male flowers and that's what these plants are doing.  We have spotted a couple female buds so soon we should start seeing some fruit set.

Here's some Delicata squash I bought at a local farm early this spring; plus one cute baby!  The potatoes, onions and squash are all stored in the bottom of the pantry where small hands get them out regularly to play.
June Bug Baby with Delicata squash that were stored through winter last year.  

The squash in the far right bed is a spaghetti squash called 'Tivoli'; a very compact plant almost like a zucchini.  It is loaded with eight larger than softball-sized squash already and they were planted from seed just over two months ago!  I guess we'll be eating a lot of spaghetti squash this winter.  Anyone have some recipes to share?  I hope the acorn and Delicata are equally prolific!  


Tomatoes Abound!


In the middle bed we planted all our tomatoes.  Last year I canned and dehydrated 350 pounds of tomatoes.  I bought 200 of those pounds at the farmer's market.  The rest came from our own meager bushes (they were volunteers from the previous owner's patch) and the CSA.  This year we are growing some of our own.   I have six 'San Marzanos' for making pizza and spaghetti sauce.  This is the plum type tomato that I raved about last year.


We were at an auction last spring and Jeff bought 12 tomato cages for $6.  However, we have 18 tomato plants so we bought an additional six of these lovely blue tomato cages.  They were a little more expensive but we think enjoying the splash of color in our garden makes them worth it.

Here are the other five varieties we are growing and why:
Sun Dried Tomatoes in olive oil recipe 

  • 'Sun Golds' a super sweet yellow cherry tomato that is uber prolific and my husband's favorite.  We dehydrate any we don't eat fresh as sun dried tomatoes.  
  • 'Amish Paste' heirloom saucing tomato that comes highly recommend.  And the seeds were free from my mom!   
  • 'Egg Yolk' this is an heirloom yellow cherry that sounds a lot like 'Sun Gold'. We are doing a comparison to see how they stack up.  If comparable we'll switch to the 'Egg Yolk' because it is an heirloom.  
  • 'Super Bush' I had this seed packet leftover from a couple years ago when we did container vegetables.  This tomato is supposed to be good for patio or container gardening because it is a small compact plant.  So far they are easily the smallest tomato plants of the bunch.  They don't even need the cages we have put over them.  
The two tomatoes up front in this photo are the 'Super Bush'. Directly behind them are the 'Egg Yolk' which are about the same size as all the other varieties we have growing.  All were planted the same day.  As you can see the 'Super Bush' are about one third the size but have just as many flowers.

Eggplant and Summer Squash Late Plantings



In the third bed we were supposed to be growing blue and red potatoes.  However, I was late to order and I missed my window.  In their place we decided to grow some yellow summer squash and eggplants.  We got some really pathetic end of the season plants around the 4th of July from the hardware store.  They were stunted and chlorotic (yellow leaves symptomatic of not getting enough nitrogen and other nutrients) in their tiny pots.  


I bought one Japanese ichiban type eggplant.  They produce small slender eggplants for stir-frying. And then one 'Black Beauty' traditional large eggplant.  That was all they had and we had to dig to find those.  



We also put in some onions.  I bought yellow, white and purple onions from a local truck farmer.  They are the same varieties he grows.  I forget what varieties they are.  We haven't even harvested any of them and I'm already wishing I had planted more.  

Fall Plantings


On July 9th I seeded some carrots and beets for fall harvest.  I chose a strange looking variety of carrots called 'Cosmic Purple Carrots' that are purple on the outside and orange/red in the middle.  This is my first time growing carrots and also my first time growing in sandy loam which should be about perfect for root crops.  

If the cat hasn't flattened all of them, I also have planted 'Detroit Dark Red' and 'Baby Ball' beets.  I put them in an open spot our cat has decided is great for taking dust baths in.  Once I realized he was doing that I stuck some sticks in the ground to make it a less appealing rolling spot.  

Is it time for you to plant fall crops?  Consult Seed Savers Exchange fall planting chart.  

Up next I'll show you how our new fruit trees, asparagus, rhubarb and blueberry bushes are doing!

Go, go fruits and vegetables!
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Thursday, June 6, 2013

Eat Make Grow Blog Hop - The End For Now

Posted on 12:54 PM by Unknown

This is it!  The end of the Eat Make Grow Blog Hop.   All three of us have enjoyed discovering new blogs, recipes, ideas and tips and we hope you have to; but it is time to part ways. For now.

Miranda's bought a farm in the last year and her Fiber Friends are keeping her quite busy, Marigold is writing for Spoonful and expanding her blog empire with an Etsy shop and the blog series Summer of No Pants and I'm working part time at a public garden and a local farm so basically life got in the way.  We felt we couldn't give the Eat Make Grow Blog Hop all the love and attention it needed.  To all of you who have hopped and linked up: thank you! Thank you! Thank you!

Eat Make Grow has been a Blog Hop where you share what you have been eating with your family, growing in your garden or making with all your creative impulses. A collective link party, it was shared across three blogs and ran every first Thursday and goes for 20 days.

We leave you now as summer is hitting its stride and many activities present themselves out in the sunshine. We all hope you'll continue to visit our blogs and comment with links to your own posts or with your fantastic tips and ideas: we write to share and learn, not just banter and teach.Thank you for being a part of our online community.

Your Hosts:
Miranda from Pocket PauseFoy from Garden. Cook. Write. Repeat.Marigold from Hideous! Dreadful! Stinky

This month your host is Miranda from Pocket Pause. 

I'm sorry to see this hop go, but the farming, arting life is certainly keeping me busy these days! I'm finally putting in my very first garden-let - after the spring rains seem to have abandoned us, unfortunately. This summer will be an interesting learning experience as i figure out how to irrigate with a low producing well and no rain barrel. (i think the purchase of a rain tank may have to be moved up the priority list).

My flocks and herds have been expanding and i'm enjoying the miracles and trials of life while i watch my rabbits attempt to give birth in 85 degree heat, 3 new ducks establish themselves among a bunch of grouchy hens, and many swallows finding their home in my eaves.

I hope you all have a wonderful summer and will come back and visit soon! We had some great entries for last month's "picnic" theme, just in time for summer picnics. Enjoy!

The most clicked post was:

Our very own Foy's delicious looking Panamanian Potato Salad. I love how pink and festive it looks! I just want to slather it all over a freshly grilled pork chop and eat it on a hand quilted picnic blanket.


My personal favorite post would also be delicious with a grilled pork chop, especially if it is slathered all over a freshly GRILLED piece of corn. Thanks to Rae Gun Ramblings for submitted this decadent Garlic/Basil butter.


And our group favorite is quite fitting for this final post. Wholesome and delicious hamburger and hot dog buns from My Humble Kitchen are perfect for stuffing with burgers, pulled pork, coleslaw or tomatoes. Buns are like book ends, they hold it all together and put the finishing touch on the perfect meal.


Is one of these featured posts yours? Grab our “Featured Blogger” button to post on your blog and show off how cool you are. You can also visit our Pinterest Eat Make Grow Featured Bloggers pin board to see some of our past favorites.

Stay cool, friends! And keep in touch!
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Wednesday, May 29, 2013

Home Vegetable Garden Finally Planted

Posted on 1:56 PM by Unknown
Better late than never!  It's been a busy spring and digging out new vegetable garden beds proved difficult with a baby.  I tried several times when it was just me and June Bug.  She either wanted to be right where I was shoveling or cried.  Eventually Jeff did almost all of it by himself.


Here it is half way done.  Moving the sod was very dirty work.  I'm grateful to have a husband who is capable and willing to dig out new beds - during finals week no less!  I shall reward him with lots of vegetables and good food this year.  (Don't tell him, but maybe next year we will expand!)


Here's the vegetable plot all dug and racked smooth.  We are fortunate to live in a part of Indiana with sandy-loam.  We have exquisite, crumbly, dark soil.  I would guess that exquisite is a word that doesn't get applied to dirt very often, but I'm not exaggerating.  A touch more organic matter is all that I might add in the future.

I planted three quarters of the 264 square feet on May 18th.  I'm still waiting on my seed potatoes and I need to go get some onions from a local organic farm this week.


Above is what I had out with me in the garden to do the planting; including my basket of seed packets, the garden plan on the clip board, my Japanese soil knife and pruners which are usually clipped to my hip pocket but I was wearing a dress so they were out on the ground .  The soil knife is excellent for planting and so many other things.

I also had a roll of masking tape handy to close the seed packets after planting.

This year I am trying something I picked up from River Ridge farmer, Nathan Fingerle, cutting up old mini blinds to use as row markers.  I'll have to put up a short tutorial on how to make them.  They are super easy.

I'm starting everything from seed; sowing the seeds directly in the ground.  I'm a little late to the party.  Some of these vegetables should have been planted more than a month ago, but I've got my fingers crossed that I'll still have plenty to harvest even if it isn't the earliest produce this summer.

My goal was to grow veggies that I wanted in addition to what I get from our Hawkin's Farm Share.  We will get plenty of peppers, zucchini, lettuce and other greens.  I focused on squash and onions that will store for winter, basil for pesto and then some pickling cucumbers and tomatoes for canning.  To keep things interesting I've also got some Swiss chard and Brussels sprouts which I have never grown before.

Here's what I have in the garden this summer:

Vegetables

  • Brussels sprouts (2’ between rows, 4” between plants)
  • Cucumber, Parade (6-8 seeds per hill 6’ apart)
  • Squash acorn, Carnival (3-5 seeds per hill 5’ apart)
  • Squash,  Delicata (6-8 seeds per hill 3-4’ apart)
  • Squash spaghetti , Travoli (1-2 seeds 3’ apart)
  • Swiss chard, Rhubarb Red
  • Tomato, Amish Paste (2-3’ apart)
  • Tomato, Egg Yolk (2-3’ apart)
  • Tomato, Sun Gold (3-4’ apart)
  • Tomato, Super Bush (1.5’ apart)
  • Tomatoes, San Marzano (1.5-2’ apart)

We also planted 4 rhubarb and 45 asparagus crowns in beds up near the house since they are perennial.

Herbs

  • Basil, Genovese
  • Basil, Italian Cameo
  • Basil, Profumo di Genova
  • Basil, True Thai
  • Cilantro, Slow Bolt
  • Dill, Ducat Leafy Dill
  • Perilla, Red Basil
I've got perennial herbs like parsley, thyme and chives up in a bed next to the back door.  


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Thursday, May 16, 2013

Radish Tartines - Open Faced Breakfast or Brunch Sandwich Recipe

Posted on 10:14 AM by Unknown

Yesterday June Bug and I went out to Hawkins Family Farm to help put together the first CSA farm share of the season.  We harvested baby lettuce and kale, weighed asparagus and tied bundles of radishes.  I forgot to take my camera or my phone so there is no proof of the lovely vegetables or equally lovely group of people who helped assemble the shares.  Next week we'll take the camera.




This morning we enjoyed those first little radishes on tartines. Tartine is a French word from the verb tartiner which means "to spread".  Tartines are a slice of bread spread with a thin layer of toppings that can be sweet or savory.  In this case, toast is spread with the classic choice of cream cheese, thinly sliced radishes and a sprinkle of salt.  You could go even simpler and use butter instead of cream cheese.

The crunchy, slightly peppery radish with the rich cream cheese and hearty bread is an excellent light meal or appetizer.  We savored ours with a cup of coffee for brunch.  It's finals week and the professor didn't have any finals today so we got to have a leisurely breakfast before breaking ground on a new garden plot.

I'm exploring milling my own flour right now.  I have a basic recipe for bread from freshly ground flour worked out that makes two loaves; one for dinner and one for breakfast.  I'll be sharing that recipe soon.  If you aren't into milling your own flour, here's my go to recipe for daily bread.  Or grab a baguette from your local bakery to make your own tartines.

Looking for other ideas for radishes?  Last year I put together a collection of ideas and recipes for the radish:  The Humble Radish for Breakfast, Lunch or Dinner



Radish Cream Cheese Tartines

5 small radishes, sliced thinly
12 slices of heavy bread such as wheat or rye
1/4 cup of cream cheese or butter
Sea Salt

Toast the slices of bread.  Spread with cream cheese, top with radish and sprinkle with salt.


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Posted in bread, Breakfast, brunch, CSA, healthy, local, radish, recipe | No comments

Sunday, May 12, 2013

Over Night Soaked Baked Oatmeal - Recipe

Posted on 11:24 AM by Unknown

This recipe for Soaked Baked Oatmeal is a keeper.  It hits all of my breakfast requirements:

  • Healthy
  • Easy to make
  • Delicious
  • Versatile
  • Pairs well with coffee - okay not a requirement. Let's call it a bonus.



Jeff says this recipe reminds him of marscarpone crepes.  I can see that, the texture is light and slightly eggy and the sour creme and butter bring richness like marscapone.  And just like crepes, baked oatmeal goes wonderfully with strawberries and cream.

June Bug, who is 11 months, also adores baked oatmeal.  Soaking and then baking gives the oats a light bread-y texture that makes great finger food.  The leftovers are good for snack time too.  


For those of you who are following along on the Wahls Diet.  This is a compromise I have decided to make.  I have started eating grains again if they have been soaked and/or soured.  Fermenting reduces phytic acid which can block the absorption of specific nutrients.  I'm still learning and testing out different ways to do this that are tasty, easy and effective.  If you have any thoughts on this please comment.  I am by no means an expert.

I've been making this recipe once a week or so for the last couple months.  The only hard part is remembering to start soaking the grains the night before.

I found this recipe after doing a search for "soaked baked oatmeal recipe" on Google and I pinned it to my "Recipes worth trying" Pinterest board.  This is my third attempt at finishing this post because I keep getting distracted by other fun things I have pinned.  I think I got it this time.  Here's the recipe.



I got distracted one last time.  Look! My toenail polish matches the strawberries!  It's OPI 'Malaga Wine'.


Baked Soaked Oatmeal - adapted from Basic Baked Oatmeal With Soaked Oats

1 1/4 cup plain yogurt (or sour cream or cultured buttermilk)
2 cups old fashioned rolled oats
1/3 cup coconut oil or butter, melted
2 eggs
1/4 whole cane sugar (or 2 tablespoons real maple syrup or  2 tablespoons honey)
1/2 teaspoon vanilla
1/2 teaspoon sea salt
1/2 teaspoon baking soda

Mix the yogurt and oats together in a container with a lid (or a bowl and covered with plastic wrap) and set in a warm place or on the counter overnight for 8-24 hours.  I like to use a Pyrex dish with glass lid that we inherited from Jeff's grandma.  It is a good idea to choose a dish that can hold at least four cups so you can mix the additional ingredients in the same bowl in the morning.

The next morning, preheat the oven to 350 degrees.  Using coconut oil or butter, lightly grease a 8x8, 9x9, or 9-inch round pan.

To the soaked oat mixture add the melted coconut oil or butter, eggs, sugar, vanilla, salt and baking soda.  Using a sturdy spoon or spatula mix it all together. It will be quite thick.

Poor the batter into the greased pan. Bake for 25 to 30 minutes or until the edges start to brown.

Serve with cream, milk, fresh fruit, or nuts.  We've been eating it with the last of the 2012 frozen strawberries.

Makes four large servings.

This recipe also cuts in half or doubles easily.  Leftovers can be stored at room temperature in an airtight container for up to three days.

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Thursday, May 2, 2013

Eat Make Grow Blog Hop - May Picnics

Posted on 4:15 AM by Unknown
Eat Make Grow Blog Hop - April Fails www.FoyUpdate.blogspot.com

Welcome to April's Eat Make Grow Blog Hop where you share what you have been eating with your family, growing in your garden or making with all your creative impulses. Eat Make Grow is a collective link party that is shared across three blogs and runs every first Thursday and goes for 20 days. No matter which blog you choose to link up your post with, it will show up on all three sites!

Eat Make Grow is a way to share with many people posts about your domestic doings, whether that’s gardening, crafting or trying out a new recipe. We want to learn about it!

Every month, we will feature the most popular link, one chosen by the the host and a group favorite.

Your Hosts:
Miranda from Pocket Pause
Marigold from Hideous! Dreadful! Stinky! 
Foy from Foy Update (That's me!)



We’re not big fans of rules so there are just two of them:
  1. Link up posts telling us how you cooked it, made it or grew it with your own hands. Eat Make Grow is about sharing our projects. Please no advertising, propaganda, corporate giveaways or information-only articles. We may remove links if they aren't on topic.
  2. Please link your posts back to one of the hosting blogs.This is a common blog hop courtesy. This link helps build the Eat Make Grow community by sending your readers to all of the other participants' posts.We will feature three posts each month and we will only consider posts that have a link back. A text link is fine, or you can grab our button and put it anywhere on your blog (html in my sidebar):
 


This month your host is Foy from Garden. Cook. Write. Repeat.

Hi, everybody!

It is finally starting starting to look like spring here in Indiana.  Our weeping cherry tree is laden with pale pink blooms and the rhubarb seems to double in size daily.  I've heard a couple people have found morels and I'm ready to go out and harvest the wild onions known as ramps!  When the weather is nice it seems a shame to be indoors any time you don't have to which is why picnics are the theme for this month.  Share any crafts, recipes or projects that work for outdoor dining!

Last months April fails were excellent reads.  I learned a surprising amount and even found myself calling my husband over to check out some of your antics.  I even got distracted for a good long while looking through Pinterest Fail websites.  This list of 20 Pinterest Fails from Bored Panda was by far the most entertaining.  Some of your blog posts surely could have made this list.

The most clicked post was:

photo: www.betterwithjune.com
The Great Cookie Bowl Adventure from Better with June

June recounts her attempt to make cookie bowls.  The worst part was the magnificent mess.  At least she made the best of it by using the cookie crumbs she pried off the pan to make an inside out cookie bowl.

photo: www.budgetfairytale.com
I've been eyeing these Mod Podge glitter shoe tutorial showing up on Pinterest.  It sounds like such a perfect way to rejuvenation a shoe that's too scuffed up to be presentable.  Or in Mindy's case to make her wedding shoes!  Although as she points out in her post When Good DIY Goes Bad - Glitter Shoes, you might not get it right the first time.  It had not occurred to me that the color of the soul of shoe doesn't get podged so it had better be a color you want.

I appreciated learning along with you guys.  If you aren't failing you aren't trying, am I right?

Were you featured? Be sure and grab our Featured Blogger badge and display it with pride!


Bring on your picnic posts!  Let's see some food and fun outdoor inspiration.  

Link up:


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Sunday, April 21, 2013

Vegetable Gardening the Wahls Paleo Diet Way - Double Duty Veggies

Posted on 12:31 PM by Unknown


The Wahls Diet requires nine cups of veggies a day:

  • Three cups from greens
  • Three cups of sulfur rich
  • Three cups of bright colors  (red, yellow/orange and blue/back)

There is no way I will be able to grow all the veggies we eat for a year.  To make the most out of our vegetable garden I plan on growing double duty veggies; vegetables that count in more than one category.

If you aren't a gardener, this information will help you when going to the farmer's market or grocery store.

As I flipped through the seed catalogs here are some of the vegetable varieties that caught my eye:



Vegetables you can eat the tops and the bottoms


  • Radishes - you can eat the greens and root.  The tops count towards your daily leafy greens and the root is rich in sulfur.  Radishes don't have to have a red skin and white flesh.  A better choice would be one that is intensely colored all the way through like 'Watermelon', 'Red Meat', 'Rose Heart'.  If you find a red fleshed radish it also counts towards your one cup of red color.  
  • Beets - you can eat the greens and the root.  Here's a video of Dr. Wahls making a smoothie with beet roots and tops.  Choose beets with dark red or green leaves and that are such a dark red they are almost black for maximum antioxidants.   Varieties like 'Detroit Dark Red', 'Bull's Blood', 'Early Blood', 'Cylindra'.  The tops count as leafy greens and the roots, if nice and dark, count towards the blue/black bright colors.  
  • Onions - you can eat the greens as a green onion and the root as the regular onion.  I'm choosing a yellow and a red that store well.  
  • Turnips- again you can eat the greens as well as the turnip root.  I'm not aware of any turnips with colored flesh so pick your favorite variety.  The tops count as greens and the root as sulfur.

Vegetables that count towards more than one category

  • Kale - There is a reason kale is called a super food; it counts as sulfur and leafy greens plus if you get a red or purple variety it can count towards color too. Look for varieties like 'Red Russian', 'Scarlet' or 'Black Tuscany'
  • Red Cabbage - Cabbage is a sulfur and if you do red or purple cabbage it counts towards the red bright colors too.  
  • Colored Carrots - Carrots are more than just orange.  Get more bright colors with options like 'Purple Dragon' which is purple with an orange core
  • Swiss Chard - Another leafy green with color!  There are several varieties that have colored stems and leaves like 'Five Color Silverbeet', 'Rainbow', 'Rhubarb Red', 'Bright Lights Mix', or 'Neon Lights Mix'.  

Where can you find these varieties and what are some good places to buy organic seeds to grow vegetables for the Wahls Paleo Diet?
  • Johnny's Select Seeds (www.johnnyseeds.com)
  • Seed Savers Exchange (www.seedsavers.org)
  • High Mowing Organic Seeds (www.highmowingseeds.com)

Check out my previous post Choosing Nutrient Dense Vegetables and Fruits for Your Garden

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Sunday, April 14, 2013

Brain Food: Grow Your Own Wahls Paleo Diet - Choosing Nutrient Dense Vegetables and Fruits for Your Garden

Posted on 9:36 AM by Unknown

This is the first year we are growing a vegetable garden at our new house.  I have spent time pouring over the vegetable and fruit catalogs deciding what to grow that fits in the Wahls Paleo Diet.  My goal is to grow vegetables that contribute to the recommended nine cups of vegetables a day, are easy to grow and can be put by; as in canned or put in cold storage to eat through the winter.

Dr. Wahls is an advocate for growing your own food.  She has videos on YouTube showing her own square food vegetable garden.  As a horticulturists it always makes me smile to see a non-agricultural person explaining why gardening is great.



Below I am going over what we can grow in the Midwest in each of the Wahls Categories:  sulfur, bright colors and leafy greens. As well as, what to look for when selecting plants or seeds.


Sulfur includes:  cabbage, broccoli, cauliflower, Brussels sprouts, collards, radishes, turnips, rutabaga, onions, leeks, garlic, chives, asparagus, mushrooms, kale, shallots, anything from the cabbage and onion family

Greens include: Kale, collards, mustard greens, turnip greens, lettuce, spinach, beet greens, chard, parsley and other leafy herbs

Bright Colors include:

  • Red:  tomatoes, red pepper, watermelon, strawberries, red beets, red raspberries, cherries
  • Yellow/orange: carrot, winter squashes, peaches, pumpkins, yellow beets, muskmelon, yams, sweet potatoes, orange or yellow peppers
  • Blue/black:  blue potatoes, black grapes, blueberries, red beets, mulberries, elderberries, black berries, plums, huckleberries

When selecting seeds or seedlings for your garden choose varieties that are:

  • Organic - less toxin exposure
  • Non-GMOs (Genetically Modified Organism) - many of the genes spliced into GMO crops are pesticides or pest deterrents that we don't want to be eating in quantity any more than the bugs do. While these genes won't kill us, they will damage our gut and prevent nutrient absorbsion.
  • Dark, intense colors - for maximum antioxidants and minerals
  • Colored all the way through - the color isn't just the skin, it goes all the way through the fruit or vegetable again for maximum antioxidants and minerals
Up next I be sharing double duty vegetables.  Those that you could eat the leaves and root, or that count in more than one category.

We are breaking ground for the garden this week and planting up the perennials like asparagus, rhubarb, blueberries, a peach tree and a cherry tree!

What are you growing this year?

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    Thursday, April 4, 2013

    Eat Make Grow Blog Hop - April Fails

    Posted on 4:00 AM by Unknown
    Eat Make Grow Blog Hop - April Fails www.FoyUpdate.blogspot.com

    Welcome to March's Eat Make Grow Blog Hop where you share what you have been eating with your family, growing in your garden or making with all your creative impulses. Eat Make Grow is a collective link party that is shared across three blogs and runs every first Thursday and goes for 20 days. No matter which blog you choose to link up your post with, it will show up on all three sites!

    Eat Make Grow is a way to share with many people posts about your domestic doings, whether that’s gardening, crafting or trying out a new recipe. We want to learn about it!



    Every month, we will feature the most popular link, one chosen by the the host and a group favorite.

    Your Hosts:
    Miranda from Pocket Pause
    Marigold from Hideous! Dreadful! Stinky! 
    Foy from Foy Update (That's me!)

    We’re not big fans of rules so there are just two of them:
    1. Link up posts telling us how you cooked it, made it or grew it with your own hands. Eat Make Grow is about sharing our projects. Please no advertising, propaganda, corporate giveaways or information-only articles. We may remove links if they aren't on topic.
    2. Please link your posts back to one of the hosting blogs.This is a common blog hop courtesy. This link helps build the Eat Make Grow community by sending your readers to all of the other participants' posts.We will feature three posts each month and we will only consider posts that have a link back. A text link is fine, or you can grab our button and put it anywhere on your blog (html in my sidebar):
     


    This month your host is Marigold from Hideous! Dreadful! Stinky!

    Hi, everybody! April's Eat Make Grow theme is one I think we can all relate to: FAILS! This should be a fun one! In honor of April Fool's Day we want to see what happens when things go wrong in your kitchens, craft rooms and gardens. We're looking for glitter mishaps, pot roast tragedies and rotten tomatoes. We can't all be Martha, all the time, so link up at the end of this post with the worst of the worst!

    We had fun going through all of the Spring themed links from March. I hope is is actually starting to feel like spring where you live!

    Here are the Eat Make Grow featured posts from March with the theme "Spring":



    Eat Make Grow Blog Hop - April Fails www.FoyUpdate.blogspot.com
    photo: http://www.thehobbyroomdiaries.com/


    Our Most Clicked post comes from The Hobby Room Diaries. Jody shares an easy tutorial about making your own Newspaper Seed Starting Pots. A little folding, a dab of glue, and you're ready to get your spring garden started!



    Eat Make Grow Blog Hop - April Fails www.FoyUpdate.blogspot.com
    photo: http://www.mamamiss.com/


    Shamrock Shakes are a guilty pleasure of mine. Every March, I drive-thru McDonald's way, way more often than is reasonable and/or healthy. I do it secretly, when my kids are in school, so they don't have to witness their mother on a minty sugar high. I'm a junkie for the Green Magic, as we call it on the street. (Not really. Nobody calls it that.) So when I saw this Leprechaun Shake on Mama Miss, I had to make it my Host's Pick. It is made with lowfat milk and frozen yogurt. Maybe this is my chance to get clean. She has a diary-free version, too. I'm not ready for that, though. Baby steps.



    Eat Make Grow Blog Hop - April Fails www.FoyUpdate.blogspot.com
    photo: http://www.deeprootsathome.com/


    And finally, our Group Pick is from Deep Roots at Home. Jacqueline writes about starting a Straw Bale Urban Garden with great links to resources and inspiration for starting an above ground garden with a straw bale base. This is a great way to start a garden if you have space limitations or use a sunny spot that may not have ideal soil conditions. She also shares the beautiful melons and berries she has successfully grown in her own straw bale gardens.

    Were you featured? Be sure and grab our Featured Blogger badge and display it with pride!


    Bring on your failure posts - new or old and be sure and visit other bloggers' posts to see what they've been up to and maybe find some inspiration in the wreckage!

    Link up:




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    Posted in April, Blog Hop, Eat Make Grow, fails | No comments

    Tuesday, April 2, 2013

    Spain in Iowa's Traditional Menu Plan on a Budget - Review

    Posted on 1:10 PM by Unknown
    Spain in Iowa's Traditional Menu Plan on a Budget - Review


    Diana from the blog Spain in Iowa is one of the first bloggers I connected with on a personal level.  Her love of family, gardening and good food is in my bailiwick. Last summer we both had baby girls.  Her little Elizabeth and my June Bug were born just days apart!

    Requisite cute baby photos:

    Spain in Iowa's Traditional Menu Plan on a Budget - Budget

    I know it is cliche, but how can they be 9-months old already?  Also how can Elisa have so much more hair than my June Bug?

    Over the years Diana has been a  source of inspiration for me as she shared how to render lard at home, putting up roasted red peppers and the miracles of broth.  She is more than a recipe blogger, she writes well researched articles promoting nourishing food preparations.   I have learned much from her!

    For those of you following along on my Wahls Diet series, Diana does not keep a paleo kitchen.  She does use whole, real food ingredients many of which she grows herself.  The Spanish and Mexican blood runs deep and you will find many recipes cooking with olive oil.  She's a champion for nourishing food for the whole family.  Many of her recipes are Wahls friendly or can easily be adapted.

    Spain in Iowa's Traditional Menu Plan on a Budget - Review


    I was thrilled to see Spain in Iowa launch Traditional Menu Plan on a Budget.

    The goals for this program are:


    • Using fresh vegetables for every meal
    • Using cheaper sources of protein such as legumes and eggs
    • Using real fats like extra virgin olive oil, lard, butter, and coconut oil
    • Using lesser known cuts of meat to save money
    • Using odd bits for nourishment
    • Using homemade stock
    • Tips and techniques to never waste food (we will purposefully reuse food into other meals)
    • Slowing Down To Respect and Enjoy Real Food

    Diana offered to let me try out two weeks of her menu.  The plan is built for a family of 4-5 so for just the two of us we had quite a bit of leftovers.  I don't think I had to make more than a couple lunches in the 14 days.  Plus there wasn't a thing I didn't feel good about offering to my baby.  

    Having the menu plan and shopping list all ready to go was lovely.  I saved a couple hours a week using the Traditional Menu Plan.  And we saved money; about 10% of our normal food budget.  And admittedly since starting the Wahls Paleo Diet our food bill has crept up.  

    Pork Chops with Chimichurrie Sauce and Sauteed Brussels Sprouts
    A sample of the dinners you will enjoy.  This is the Pan Seared Pork Chops with Chimichurrie Sauce and Sauteed Brussels Sprouts.

    I enjoyed being pushed out of my comfort zone and trying some recipes I wouldn't have considered.  The dinner of pan seared pork chops with chimichurri sauce and sauteed Brussels sprouts, onions and bacon with a side salad was our favorite.  And to think, Jeff and I both thought we didn't like pork chops.  That chimichurri sauce was heavenly.  The bright herbal flavors mixed with lemon and olive oil were amazing and something I wouldn't have thought to try on my own.  

    There was enough chimichurri sauce left over for a salad dressing and the black bean, sweet potato and kale tacos.  I have carefully tucked the recipe away for use this summer when I will have my own cilantro and parsley in quantity so I can make large batches to freeze.  

    If you are struggling to find wholesome dinner ideas or don't know where to start to cook seasonal, traditional food or just want a boost out of a cooking rut this menu plan could be just what you need.  

    The Traditional Menu Plan on a Budget is ideal for those of you who are new to cooking from scratch.   As you prepare food along with Diana you will gain the skills and confidence to make every meal healthy and nourishing.

    What You Will Get With The Spain in Iowa’s Traditional Menu Plan

    • 5 weekly dinner recipes
    • 3 seasonal salad recipes
    • 1 salad dressing recipe
    • Access to Menu Plan Membership Area
    • 1 weekly video tip or technique
    • Membership blog posts
    • Education on cooking real food, traditionally, and in season
    • Gluten free menu option

    The cost is $10 a month or if you buy larger packages as low as $7 a month.  Click here to get more details and order now.  


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    Thursday, March 21, 2013

    Brain Food: Healthy Fats for Cooking and Dressings

    Posted on 4:02 AM by Unknown
    Fats are confusing.   Which fats are healthy for cooking and baking with and which are good for salad dressings and drizzling?

    Let me lay it our for you: 



    Brain Food: Healthy Fats for Cooking and Dressing - Wahls Paleo Diet


    Not what you've heard before, right?  I had to completely change the oils my family eats after reading Dr. Wahls' book Minding My Mitochondria.  We ditched the canola oil and started to buy organic butter, clarifying what we needed for cooking.  I was so excited to find lard for $5 a pound at my local farmer stand.  We now only use walnut and olive oil for dressings and uncooked foods.

    You will find my recipes for this series, Brain Food, have the correct oils.  Use the 'Wahls Paleo Diet Recipes and Ideas' link in the header to find all the posts in this series.  If you dig back into my blog you will find some that don't comply.  By the way, I can't believe this blog is going on eight years old!

    Are you ready to change up your fats or if you are already working on the Wahls Diet, fine tune your knowledge?

    Here are some good basic rules.


    Always choose vegetable oils that:

    • Have been processed and heated the least to reduce the amount of volatile trans fats.  Cold pressed is almost always a good option.
    • Are from organic vegetables or seeds to reduce toxin exposure
    • Healthy vegetable oils include: olive oil, nut oils, avocado oil, grape seed oil, flax seed oil and hemp oil

    Always choose animal fats that:
    • Are from grass-fed or wild animals to get a better ratio of omega-6 to omega-3 fats
    • Healthy rendered animal fats include: lard (pig), tallow (beef), fish, chicken and other poultry, and ghee (clarified butter)

    Coconut Oil


    Coconut oil is the only vegetable fat I've seen Dr. Wahls say is okay to heat.  This was on her FaceBook Page in March:  "Coconut oil is ok for heating, clarified butter (removes proteins) and rendered animal fats all okay for heating. All others cold. Heating food at high temps damages vitamins, antioxidants, takes away compounds your cells wanted to use."

    Omega-3 and Omega-6 Fat


    What's the big deal about omega-3 and omega-6 fats?  Our bodies need both.  It turns out grains like corn and soy beans are very high in omega-6.  Industrialized cultures like ours eat a lot of grains.  We are don't eat enough omega-3 fats.  For many Americans the ration of omega-6 to omega-3 is 30:1.  For coastal communities with seafood-based diets, the rations is 3:1.  The best ratio of omega fatty acids for disease prevention is between 10:1 and 3:1 [source]

    If our bodies and brains don't get a good ratio of omega-6 to omega-3 then substitutions start happening.  Substitutions are almost never a good thing.  Too much omega-6 can cause rewiring of the brain causing misfires and generally more inflammation.

    If the diet is rich in omega-3 fatty acids then  the levels of inflammation molecules are lower and autoimmune diseases like arthritis, MS, Parkinsons, diabetes, heart disease and dementia are significantly less common.

    As Dr. Wahls puts it, "Having a healthy mitochondria or not having a healthy mitochondria is the difference between having two miles to the gallon verses having 38 miles to the gallon.  We have hundreds, thousands of mitochondria per brain cell.  So it is the difference between being a snail and a jet liner." [from Food as Medicine Brain Health video]

    Here's more information from Dr. Wahls.  In this short video she's talking about oils and fats:



    Transcript of video: 

    Oils are very important for our body as our fats.  My brain is 60-70% fat. Therefore it is important that I consume healthy appropriate fats so that my brain can make insulation, the myelin, on the wiring of the spinal cord and the brain.   
    It is important to have omega-3 fats as you would find in wild fish, grass-fed meat.  And non-processed fats.  The processed vegetable oils are high in omega-6.  And when you heat those vegetable oils you'll increase the production of trans fats.  Trans fats are particularly unstable and will do a lot of damage to your blood vessels. 
    For that reason, I encourage the use of omega-3 fats only for salad dressing.  If you are going to heat a fat use something such as bacon fat, lard or coconut oil.   

    This just went up on the Wahls Foundation Facebook Page March 22, 2013:


    The processed fats are high in trans fat to make the fat last long on the shelf (and are very toxic to brain cells). Add all the tasty carbs that quickly turn to blood sugar and you get damaged blood vessels, strained brain cells and steadily declining health.
    How are you feeding your family? Fast processed food (trans fats), high carb diet that is tasty, convenient, and destroying our health and our economies world wide?

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    Posted in best, coconut, diet, fats, lard, oils, pale, paleo, tallow, wahls | No comments

    Sunday, March 17, 2013

    One Month Following the Wahls Diet - Plus a Free to Download Food Journal

    Posted on 2:42 PM by Unknown
    One Month Following the Wahls Diet - Plus a Free to Download Food Journal


    I read Dr. Terry Wahls' book, Minding My Mitochondria in November of last year.  This is the book about how Dr. Wahls, a research and primary care physician, changed her approach to medicine reversing her own symptoms from Multiple Sclerosis.  She stopped taking pills and started feeding her body to optimize the up-take of nutrients healing herself by healing her mitochondria.  She went from a tilt recline wheelchair to riding a bike in under a year.

    Mitochondria are the power houses of our cells.  If they don't function properly, our bodies will not function properly.  The Wahls Diet aims to increase our micro and macro nutrients and prescribes a way to eat them that allows the body, specifically the brain, to get everything it needs to be its healthiest.



    This is what you should eat on Wahls diet in a nutshell:

    One Month Following the Wahls Diet - Plus a Free to Download Food Journal

    This is what you shouldn't eat:

    One Month Following the Wahls Diet - Plus a Free to Download Food Journal


    Dr. Wahls advocates eating fresh, organic, local meats and vegetables in large quantities.  The Wahls Protocol also includes reducing toxic load, exercising the body and brain.  

    Phase 1 = Eating 9 cups of non-starchy vegetables and berries each day (greens, sulfur, color).
    Phase 2 = Going gluten free, dairy free and soy free to reduce the risk of food allergies.
    Phase 3 = Going Paleo by reducing/eliminating grains, legumes and potatoes.
    Phase 4 = Getting evaluated for potential food allergies, toxic load issues and more personalized nutritional needs by a practitioner of functional medicine. The Institute for Functional Medicine can help you find a provider in your area. 
    Source

    Right after reading her book, I started adding more veggies, especially leafy greens to my family's meals.  In January, I decided to follow her diet as best I could for one month.  I wound up doing phase one and two completely, I tried to follow phase 3 as much as a could, but I didn't fully understand what was required.  And the book was vague in some areas and gave conflicting advice in other places.

    I didn't find this four phased approach until my month was over.  I spent a lot of January figuring out exactly what I was supposed to be doing.  I filled in the gaps from Minding My Mitochondria by reading online and watching several videos of Dr. Wahls on YouTube.  Hopefully my posts will help clarify for others interested in trying this out.

    The Wahls Foundation has said that the release of Dr. Wahls' next book will be in Summer 2014 and hopefully that will present a clearer path.

    Minding My Mitochondria made me aware of how diet affects health.  Before I had been very aware of how portions control, fats, proteins and carbohydrates contribute to a "balanced diet".  As someone who has struggled with weight gain and as a pregnant gal who had gestational diabetes these are things I consider every day.  However, no doctor or diet had ever laid out how the quality, processing and trace nutrients in food are equally as important.
    Most weight loss strategies focus on severely restricting calories without addressing the starvation [of nutrients] that is co-occurring with the obesity. Although severe restriction of calories can lead to weight loss, it is very difficult to keep the weight off. - Dr. Wahls' Blog

    The Wahls diet is a more complete approach.  It's also a more complicated approach. Many people get lost.  It's hard to keep all your ducks in a row.  On forums and around the internet I have seen folks having problems with losing too much weight or ironing out if coffee, wine or honey fit into the Wahls Diet; finding some of the odder dietary requirements like seaweed and grass fed organ meat can be tricky.

    Part of these difficulties are because Dr. Wahls continues to do research and so her approach is evolving.  There are also inconsistencies in the book.  Most notable is that the Wahl's diet is grain-free and dairy-free yet some of the recipes included are gluten-free not grain-free.  It sends mixed signals.

    The Wahls Diet does require a drastic change from how most Americans eat.  It takes time to learn how to prepare and eat food differently.  And cheese, cheese is hard to give up.

    As I have discovered recipes and ways to incorporate the Wahls Diet into my life I have been recording them on this blog.  You can find all of them on my Wahls Paleo Diet Recipes and Ideas - Pinterest Board.

    I developed a spreadsheet to help me check off the requirements each day.  I found the one in the back of Minding My Mitochondria was for different requirements then her current recommendations.  Plus the one in book is four pages long and rather bulky.  If you'd like to give it a try, I've shared it on GoogleDocs.  You can cut and paste it into your own files and customize however suits you.

    Wahls Diet Log - 2 weeks

    It's now March and I have had time to ruminate on my month of eating the Wahls way.  It was hard work and honestly I didn't feel any different.  I'm a healthy person so this is preventative for me and my young family. I've been steadily shifting how we eat over the last couple years.

    We eat very well.  We already had stopped eating processed foods and found a local source of high quality meat.  The big changes for us were eating more of certain vegetables, going gluten and dairy free.

    I did lose a couple pounds in the beginning, but once I found recipes I liked, I actually gained a couple pounds. Calories still count!

    I had a couple mornings were I felt nauseous   I didn't understand.  Shouldn't I be feeling better, more energetic?  Turns out a cup of high quality gun powder green tea in the morning was the cause. The tannins on an empty stomach made me feel sick.   The cheaper green teas from brands like Tazo, Stash or Yogi are easier for me to drink.  Ironically, they probably have fewer antioxidants which is why we should drink green tea in the first place.

    I continue to eat lots of vegetables.  Most days I even manage to make sure me and my family get enough from every category.  The one cup of blue/black vegetables or fruit are the most difficult.  I plan on growing blue potatoes, blueberries and beets this year to make it easier.

    It wasn't too hard to go gluten-free but much more difficult to go grain-free.  I have started to experiment with soaking, sprouting and souring grains and legumes to make them more digestible to keep them in our diet. Something more in the line of Nourishing Traditions or the Weston A. Price Foundation.   It is perhaps not the best solution or the Wahls way, but it is better than what we were eating before.

    Have you run across this new thought that if we do eat grains they should be the milled white variety? The argument being that fiber from bran has lots of phyto nutrients that block the uptake of vitamins and minerals.  We should get our fiber instead from whole fruits and vegetables.  The Healthy Home Economist recommends eating white Basmati rice because it is more nutritious than plain white rice.  There is a whole new post worth of information to sort through on that topic!

    In the end, I learned a lot.  I enjoyed the challenge. I do believe my family will eat better because of Dr. Wahls.  Will we follow every single recommendation? No, but we will keep it in mind.  I plan on buying her next book.  I will be an active student.

    I will continue to share recipes and ideas that work with the Wahls Diet here on my blog.  You can find more about the Wahls Diet here:

    One Month Following the Wahls Diet - Plus a Free to Download Food Journal


    I'd love to hear about your experiences or thoughts.  Please share in the comments!
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    Posted in dairy free, diet, gluten free, grain free, healthy, ideas, living, one month, paleo, Recipes, wahls | No comments
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