Tips for Natural Wound Healing

Posting on my blog this week has been difficult. I cut the middle knuckle on my left hand while giving my daughter a haircut. After receiving 8 stitches, I was given a splint so that I don't bend the finger and rip out the stitches. I can't get it wet, which rules out doing dishes (yay!), but since I'm left-handed, it makes chopping, cooking, writing and typing a real challenge. The only thing I can do right-handed is cut with scissors, and that's what got me into this mess.

 My injury got me thinking about the remarkable ability that the body has to heal and repair itself when properly nourished. In general, how fast a wound heals is influenced by the health of the affected person. Poor nutrition, impaired immune function, diabetes, and smoking all slow wound healing.

Smoking reduces the amount of oxygen available to the body to repair itself, slowing the healing process. It also impairs the immune system.

In order to heal, injured tissues require greater amounts of nutrients and energy than normal tissues. So let's begin by looking at diet.

Dietary Needs for Wound Healing

Adequate protein is necessary for wound repair. This one's easy, as long as you eat a variety of plant foods including legumes and nuts, you'll have no problem. Most americans consume at least twice as much protein as the body needs.

Adequate carbohydrate intake is necessary for cellular energy. Be sure to get complex carbs from whole foods, not refined carbs that are devoid of nutrients.

Adequate essential fatty acid intake is necessary for tissue repair. Be sure you are getting omega 3's found in walnuts and flaxseed. Fat-free diets are extremely unhealthy and won't help you heal.

Vitamin A is important for healthy skin and to maintain an effective immune system which prevents and fights infection. The best way to get it is by eating fruits and vegetables that are loaded with beta-carotene. Your body will turn the beta-carotene into the vitamin A that it needs. Vitamin A is fat-soluble, which means it needs to be consumed with some fat in order to be absorbed. Extra A can be stored in your body fat. The best sources of beta-carotene are carrots, winter squash and sweet potatoes.

Vitamin C promotes wound healing by aiding the production of collagen. It also helps battle bruises. Vitamin C is water-soluble which means it dissolves in water, mixes easily in blood and is excreted in the urine. Water-soluble vitamins aren't stored in the body and need to be frequently replenished. Good sources of vitamin C are red and yellow peppers, strawberries, broccoli and citrus.

Vitamin D plays an important role in immune function. Your best source of vitamin D is  "10-15 minutes in the sun several times a week ", according to the American Medical Association Complete Guide to Prevention and Wellness. The AMA's book goes on to say, " It now appears that getting a certain amount of sun every day is essential for good health."  It's about time the American Medical Association figured out what those of us with common sense have known all along. Unlike dietary supplements, vitamin D from the sun is impossible to overdose on. If you've gotten ample sun during the summer, your fat cells can store up vitamin D.

Vitamin K is crucial for helping blood to clot. It also strengthens blood vessel walls to prevent and heal bruises. Your intestinal bacteria produce some K, but it is important to get it in your diet. It's found in leafy greens like spinach, kale, swiss chard and broccoli. Your body can only absorb vitamin K when it's accompanied by fat, so be sure to avoid those fat-free salad dressings.

Zinc plays an important role in wound healing, helping to create new skin cells and boosting the immune system. Good sources include eggs (eat the whole egg since the nutrients are in the yolk), nuts and seeds.

Topical Natural and Herbal Remedies for Wound Healing

Aloe Vera has potent healing properties. Aloe applied to the wound reduces inflammation and accelerates the wound healing process. It's my favorite for burns and sunburn. It also works for scrapes and minimizes scarring. Here's how to use aloe vera for first aid.

Calendula is a time honored herbal remedy. The flowerheads are made into a cream or ointment which speeds healing, counters infection and reduces scarring.

Finally, my favorite natural remedy for cuts:

Raw honey has been used on wounds, including infected ones for thousands of years. It has been shown to speed tissue regeneration, and is now being "rediscovered" by the medical profession. It prevents bacterial growth without the side effects of antibiotics, and is effective against antibiotic-resistant bacteria. Manuka honey comes from New Zealand or Australia and is the only honey that is tested for antibacterial activity. It should be rated UMF 10 or higher for treating infections. There are wound dressings available which are infused with manuka honey. Here's an article telling about the medical use of manuka honey.

All raw honey contains nutrients that include vitamins, minerals, enzymes and amino acids. Once honey has been heated and pasteurized, it loses its healing benefits. Honey used for wound healing must be raw. Raw honey is what I use most for cuts, and is what my stitches are dressed with now.

In the interest of full disclosure, I purchased the honey that I use on wounds. I have had great results using it and would not recommend a product that I do not use.  I am an Amazon Associate, so if you would like to order the Wedderspoon Raw Organic Manuka Honey and do it through the link on my sidebar, I receive a small commission from them.

One last thing that affects wound healing is stress. It's not possible to avoid it, so try and find a healthy way to deal with it. Exercise, prayer and meditation are a few good ones.

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Winter Squash Varieties and a Butternut Soup Recipe

There are dozens of varieties of winter squash to choose from. They are harvested in the fall and keep well in a cool dry location for 3 months or longer, which is why they've earned the name winter squash. Hubbard squash is one of the longest keepers. Its extremely hard skin allows it to be stored up to six months.

Squash can be hard to peel, so if you choose, you can bake smaller squash whole. Simply pierce it with a skewer several times before baking. Otherwise, cut it in half and scoop out the seeds and pulp before baking. Squash is done when tender when pierced with a fork. Most squash can be used interchangeably.

 Choose hard squash that feel heavy for their size. Here is information about some of the varieties to choose from.

Acorn squash- this common variety is shaped like a giant acorn and is dark green in color. It is great for baking and stuffing.

Butternut squash- another of the most common varieties, it has beige colored skin. The deeper orange the flesh is, the sweeter it is. It is wonderful in soups, baked, pureed and then used interchangeably with pumpkin in muffins and pancakes, steamed, and stuffed.

Spaghetti squash- yellow in color, it resembles strands of spaghetti when cooked. It is great topped with pasta sauce, and spaghetti squash topped with chili is another favorite.

Delicata squash- this one has a thinner skin than other winter squash, is cylindrical in shape, and is yellow with dark green stripes. It's very creamy and great steamed.

Carnival squash- cream with orange and green stripes, this one is similar to acorn squash.

Sugar pumpkin- these orange squash are also known as pie pumpkins since that is what they are primarily used for. They are also great baked with a stew inside.

Buttercup squash- this dark green squash has a very hard skin. It's one of the sweetest varieties of squash. It can be baked, stuffed, pureed or simmered, and is especially good steamed.

Hubbard squash- these blue-gray squash have a very hard skin and are one of the longest keepers. These are usually baked. I was told by a farmer at my farmers' market that the best way to break one open is to place it in a bag and drop it on the ground.

Sweet Dumpling squash- this little one is great for individual servings. It is apple-sized, cream striped with green, and is great for stuffing and baking.

Turban squash-  is not often eaten as most varieties are not sweet. It has a bulbous cap at one end that resembles a turban and is usually used only for decorative purposes.

Kabocha squash- these dark green squash are sweet and tend to be drier than other squash.

Cushaw squash- bulb shaped with green or golden stripes, this one is great for pies.

Marina de Chioggia squash- shaped like a turban, this one is dark green and came from Italy. Its flavor improves with age and its sweet dry flesh is great for pies.

Many of the above varieties can be substituted for the butternut squash I used in this creamy, comforting soup recipe. Feel free to experiment.

Butternut Squash Soup

1 red onion, diced

2 cloves garlic, minced

1 small red pepper, diced

3 c. vegetable stock or broth

2 c. butternut puree

2 bay leaves

1/4 c. jasmine rice

1 tsp. balsamic vinegar

1 tsp. sea salt

1/2 tsp. dried sage

1/2 c. heavy cream

1 c. cooked pinto beans ( I had leftover beans but you can sub canned, just rinse and drain)

fresh ground black pepper to taste

Saute onion, garlic and pepper in 1 T. olive oil for about 10 min. till tender. Add vegetable broth, butternut puree, bay leaves, rice, and vinegar. Simmer 20 min. till rice is done. Stir in salt, sage, cream and beans. Remove bay leaves and sprinkle with lots of fresh ground black pepper.

Note: To Make Butternut Puree- I cut the butternut squash  in half, scooped out the seeds, placed cut side down on an oiled baking sheet and baked for 30 min. at 375, then pureed the squash in the food processor. I usually cook 2 or 3 at the same time, then freeze the puree for use later in one or two cup portions. It saves a lot of time this way. I use it in recipes like pumpkin pancakes. and pumpkin cookies as well as this soup.

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Stuffed Acorn Squash

Acorn squash is now appearing at the farmers' market. It is one of the best things about fall and this recipe is my favorite fall dish. My dogs even love the goodness of squash, when I cut it in half they come running to get some of the pulp and seeds. Squash is loaded with vitamins A and C, and the minerals potassium and manganese.

Growing up I never liked squash, but the only way it was served in our house was covered with brown sugar, so it was sickeningly sweet. It wasn't until I became an adult and learned that it could be prepared as a more savory dish that I realized what I was missing out on. Squash and sage are a match made in heaven!

Stuffed Acorn Squash

2 acorn squash, cut in half, seeds removed

1 red pepper, diced

1 red onion, diced

1 clove garlic, minced

2 c. cooked brown rice

1 tsp. sea salt

1/2 tsp. dried sage

freshly ground black pepper

4 T. shredded cheddar cheese

Preheat oven to 375. Place squash cut side down on oiled baking sheet and bake 40 min. Meanwhile, saute red pepper, onion and garlic in 1 T. olive oil about 10 min. till tender. Stir in rice, salt, sage and pepper. When squash is done, flip so the cut side is up and stuff with rice. Sprinkle about 1 T. of cheddar cheese on each and bake 5-10 min. longer till cheese melts. Serves 4.

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Tomato Basil Bread

If you've been reading my blog, you know that two of my favorite things are tomatoes and basil. Here I have combined them to make a delectable savory quick bread for dinner. Served with a nice big veggie salad, it makes a great light supper or quick lunch. Refrigerate leftovers if you are lucky enough to have any. Here's the simple recipe.

Tomato Basil Quick Bread

1 1/2 c. whole wheat pastry flour

1/2 c. white whole wheat flour

1/2 tsp. sea salt

1 1/2 tsp. aluminum-free baking powder

1/2 tsp. baking soda

3/4 c. milk

1 egg

2 T. melted butter

4 diced roma tomatoes

1/4 c. fresh basil, chopped

fresh ground black pepper

Preheat oven to 400. In large bowl combine flours, salt, baking powder and soda. In small bowl combine milk, egg, and butter. Stir wet ingredients into dry, mix till just combined. Stir in basil and tomatoes, and a little fresh ground black pepper. Spoon into buttered 10 1/2" cast iron skillet. Bake 20 min. Makes 8 servings.

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Cauliflower Cheese Soup

Cauliflower is one of the cruciferous vegetables that has been shown to reduce the risk of lung, colon, breast, ovarian, and bladder cancers. Eating just 3-5 servings of cruciferous vegetables a week can greatly lower your risk of these cancers.

 For the most nutritional bang, cauliflower is great raw with dips like hummus, or in a Tangy Cauliflower Salad.  Lightly steaming it is another good way to serve it. When you are in the mood for some real comfort food, try this easy soup recipe.

Cauliflower Cheese Soup

1 stalk celery, diced

1/2 of a red onion,diced

3 c. water or vegetable broth

1 large head of cauliflower, chopped

1/2 c. milk

8 oz. shredded cheddar cheese

In 1 T. olive oil, saute celery and onion for about 10 min. till tender. Add water or broth and cauliflower and cook about 15 min. till cauliflower is tender. Remove 1 C. of cauliflower pieces from pan, puree soup with a stick blender (or process in blender). Stir in milk and cheese, return cauliflower pieces to pan. Season to taste with sea salt and freshly cracked black pepper.

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15 Tips For New Vegetarians

I am starting to see more people transitioning to vegetarian whole foods diets or simply reducing their meat intakes. The movies such as Food Inc., as well as farmers' markets seem to be waking people up about what they eat. Some of it may also be budget concerns with the high cost of meat in this economy. So here are some tips to help make the switch to a healthier diet easier.

1. Ease into it. Too much fiber too fast equals digestive upset. If you have been eating the standard american diet(SAD), you are probably used to eating under 15 grams of fiber daily. Whole foods vegetarians typically get much more and the American Dietic Association  recommends that women get at least 25 grams and men get at least 38 grams of fiber daily. If you are used to eating white bread, lots of meat and processed foods, you will be very uncomfortable if you suddenly load up on healthy fiber rich foods.

2. Drink enough water. It is important to stay hydrated, and water helps flush toxins out of the body. It helps your body adjust to your dietary changes. The increase in fiber can cause discomfort if too little water is taken in.

3. Start with meatless versions of your favorite meals.  It is easiest to begin with foods you are already comfortable with and enjoy. Veggie pizza, lentil sloppy joes, bean burritos, vegetable stir-fry, chili with beans, whole grain pasta with meatless sauce, and vegetable soups are a great place to start. Grilled portobella mushrooms are an excellent substitute for a burger and do not take any more time or effort. Once you have gotten used to incorporating some familiar meatless meals into your menu, you can branch out and try new foods and more difficult recipes if you wish.

4. Avoid the processed fake meat "foods". These have had all the nutrition processed out of them and are full of gmos, and chemical additives; artificial colors, flavors and preservatives. Tvp and soy protein isolate in most vegetarian fake meats and nutrition bars is processed with hexane- a neurotoxin. Hexane extracted soy is used in products made by Amy's Kitchen, Morningstar Farms, Boca Burger and Yves Cuisine. The Cornucopia Institute has studied this and found hexane residues even in some products made with organic ingredients such as Clif bars. Here's a link to their report. Stick with real, whole foods.

5. Be clear on your reasons for a meatless or vegetarian dietary change. Whether you are changing your diet for ethical reasons, environmental reasons, health reasons, or a combination of these, be clear. The clearer your focus is, the easier it will be for you to attain your goal. Educate yourself on nutrition, uninformed people often give new vegetarians a hard time without knowing anything about nutrition themselves.

6. Make sure to get enough dark, leafy greens. Greens are some of the most nutrient dense foods on this planet and have the biggest impact on your health. It's important to consume greens daily. They include broccoli, spinach, swiss chard, kale, beet greens and dandelions. If you are not a fan of cooked greens and don't care much for big leafy salads, blend them into a smoothie with some fruit. You'll get all of the nutritional benefits without the taste.

7. Make sure to get enough legumes.  Low in calories and loaded with nutrition, these are an important part of every diet. There is a large variety of peas, beans and lentils. They are great in soups, sprinkled on salads, and in bean dips, so it shouldn't be too difficult to find a few ways you enjoy them.

8. Eat at least some of your food raw each day. Raw foods have the most anticancer properties as well as enzymes that help in digestion. A big salad full of raw veggies and some raw fruit is a good start.

9. Eat the rainbow. In order to get all of the vitamins, minerals and phytochemicals you need you must eat a variety of foods. Eating fruits and vegetables from each of the color groups helps ensure you don't miss anything.

10. Make sure to eat enough fruits and veggies every day.  The absolute minimum recommended amount is 2 1/2 cups or 5 servings daily. For optimal health and best weight control the recommended amount is 5 cups or 10 servings.

11. Get enough omega #3 fatty acids. Most people have an imbalance of fatty acids, getting too much omega 6 and not enough omega 3. Adding ground flaxseed or flaxseed oil, and walnuts to your diet will increase your intake of omega 3 fatty acids.

12. Don't substitute junk food for a nutritious balanced diet. Just because it's meatless or vegetarian doesn't mean it is healthy. It's not unusual for someone to switch to a vegetarian diet and gain weight by swapping their old diet for vegetarian processed and even organic junk food. Toaster pastries aren't healthy even if they're organic. This leads us to #12.

13.  Keep your pantry stocked with healthy options. When time is short or you are just too tired, the temptation to run out for fast food will be less if you have a well stocked pantry that includes some quick easy options. Canned beans and tomatoes can become chili in an instant. Beans or nuts can be added to a salad for a fast filling meal, lentils cook quickly and can become anything from soup to sloppy joes. Frozen vegetables can be turned into a satisfying stir-fry in no time. Sweet potatoes cook quickly and are a nutritional powerhouse.

14. Check out some vegetarian cookbooks at your local library. Finding new recipes to try keeps meals interesting. There are lots of books available with timesaving ideas. Keep a file of your favorites, with a section devoted to fast meals for when you're in a hurry.

15. Don't give up. If the transition is difficult for you do not be discouraged. It takes time to learn new habits and give up old unhealthy ways. Whether your goal is to become vegetarian or simply to reduce your meat consumption, just remember that each whole foods meatless meal you eat improves your health, and impacts the environment and animal welfare.

For info. on calcium, protein and iron, read 5 Myths About Eating Vegetarian .

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Dehydrating Vegetables and The Dirty Dozen

It's hard to believe that this is 3 full large heads of celery. It really shrinks when you dehydrate it. Celery is one of the dirty dozen foods that are so loaded with pesticide residues you should try to buy it organic if possible. So when it's available and in season, I dehydrate a bunch in my Nesco American Harvest FD-61 Snackmaster Encore Dehydrator and Jerky Maker to use in soups and stews later. I also dehydrate peppers and tomatoes from my garden, as well as mushrooms. I don't bother to rehydrate any of them, I just toss them into the soup and let them rehydrate as the rest of it cooks.

As you can see, it doesn't take much room to store. I keep it in a glass jar in the fridge and it will keep at least a year, although I always use it up before then.
 
To dehydrate celery:
 
Wash, trim and slice. Steam blanch for about 4 min., then pat dry with paper towel and place on dehydrator racks. Dehydrate according to your machine; 3-10 hrs. till fully dried. Store in sealed container in cool ,dark spot.

To dehydrate peppers:

Wash, dry and seed peppers, cut into 1/2 " pieces, place in dehydrator and dry 3-10 hrs.

To dehydrate mushrooms:

Wipe mushrooms clean with cloth, slice or halve, dehydrate 4-10 hrs.

To dehydrate tomatoes:

Use paste type tomatoes.
Wash, dry and cut into 1/4" slices, dehydrate 6-12 hrs.


Here is the list put together by the  Environmental Working Group  of the 12 most contaminated fruits and vegetables.

The Dirty Dozen

1 (worst) Peach  (highest pesticide load)
2 Apple
3 Sweet Bell Pepper
4 Celery
5 Nectarine
6 Strawberries
7 Cherries
8 Kale
9 Lettuce 
10 Grapes - Imported

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Saffron Rice

Saffron is commonly known as the world's most expensive spice. It isn't as widely known that saffron has health benefits. It has long been used as an appetite stimulant and improves digestion. It is thought to help prevent atherosclerosis as well as cancer. Saffron is thought to be beneficial in reducing depression as well. It is anti-inflammatory and helps arthritis and reduces the buildup of lactic acid after strenuous exercise.

Fortunately, a little goes a long way and a small jar will last a long time in a sealed glass jar kept in a cool, dry spot. I made this simple rice in a rice cooker, but you can do on the stovetop as well if you increase the liquid to 2 c.  I served it with steamed broccoli and raw sunflower seeds.

Saffron Rice

In rice cooker place:

1 c. basmati rice

1 1/2 c. vegetable stock or broth

pinch of saffron, crumbled

pinch of turmeric

Cook according to your rice cooker's directions, or on stovetop about 20 min. till liquid is absorbed.

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Vegetarian Minestrone

Homemade soup is easy, satisfying and tastes so much better than anything you can get in a can. You also avoid all of the additives, high sodium, and chemical flavoring. Soup reheats well, so it's a great menu choice for a busy week.

If you need to lose weight, numerous studies have shown that soup can be your best friend. It's nutrient dense, loaded with fiber to help you stay full and regulate your blood sugar, and low in calories. There are so many ways to vary soup that you need never get bored with it.

 Most americans do not consume the recommended 10 servings or 5 cups of fruits and veggies daily. Soup is a great way to boost your vegetable intake.

This is a hearty, filling soup. It tastes great no matter what substitutions you choose to make to the recipe. Usually I make it with some type of red beans, such as kidney or adzuki. This time I changed it and used garbanzos. I also switched the usual spinach for swiss chard since I have so much in my garden right now. If you have leftover veggies sitting in your fridge,  just add them to the soup.

Vegetarian Minestrone

ingredients:
1 onion, diced
2 cloves garlic, minced
8 fresh plum tomatoes, diced
2 carrots, diced
handful of green beans or wax beans, cut in half
14.5 oz. can diced tomatoes
6 c. water
1 T. balsamic vinegar
1 bay leaf
6 oz. pasta of your choice (I usually use whole wheat pasta, but this time I used organic vegetable shells)
1 1/2 c. cooked garbanzo beans (you can sub 1 can, rinsed and drained)
handfull of swiss chard, stems removed, chopped
1 tsp. sea salt
freshly ground black pepper to taste

In large pan cook onion and garlic in 1 T. olive oil about 10 min. till tender. Add tomatoes, carrots, green beans, diced tomatoes, water, vinegar, and bay leaf. Cook over med. heat 15 min., then add pasta, cook 5 min., then add swiss chard and garbanzos and cook 5 more min. till pasta is done. Add sea salt and pepper to taste. Remove bay leaf. Makes 6 servings. This goes well with my 100 % whole wheat foccacia recipe.

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Healthcare Reform Is Not About Health

According to the CDC, 70% of all deaths in the U.S. are caused by preventable chronic disease, such as heart disease, stroke, cancer and diabetes. We have a nation of chronically diseased people, with nearly half of them on prescription drugs. It is no wonder that healthcare costs have skyrocketed. The only way to cut those costs is to get people healthy. Unfortunately, healthcare reform has nothing to do with getting people healthy, it's about shifting around who pays.

The Problem

If every single American has health insurance, it will not make a bit of difference in the average person's health. Visiting the doctor for expensive diagnostic tests doesn't prevent illness, nor make you healthy. Mammograms and colonoscopies do not prevent cancer- they detect it.

Expensive drugs do not make you healthy. Drugs treat symptoms, they do not cure the causes. When you are prescribed drugs for high blood pressure or cholesterol, or beta blockers for heart problems, you must take them for life. If you stop the medication, the symptoms return because you haven't solved the problem. All drugs have side effects, and often more drugs are prescribed to mask them. It can become a vicious cycle.

Who Profits

Healthcare makes up one sixth of our economy. Having this much of our economy dependant on disease is not sustainable. Yet there is too much money at stake here to expect anything to really change.

The healthcare industry has everything to gain and nothing to lose by keeping you sick enough to keep coming back for more office calls, tests, and surgeries. If they cure you, their source of income walks out the door. There is a lot more money in performing heart bypass surgery than in preventing it.

The pharmaceutical companies want you to believe that disease is caused by bad genes you were born with. They don't want you to know that your lifestyle affects which genes are turned on and off, which has been proven by Dr. Ornish and others.

The drug companies want to turn all aspects of life into medical conditions. Can't sleep? Take our pill. Mild arthritis? Take our pill. (They're hoping you don't read the fine print that tells their drug has been shown to cause cancer.) Shy? Then you have social anxiety disorder, take our pill. And by the way, there is no medical reason to have a period, so take our pill.

Agribusiness is subsidized by us to produce cheap, unhealthy food.

 The food manufacturing industry can now pay the American Society of Nutrition to recieve the "Smart Choices" seal to use on their labels in order to make processed foods containing trans fats and lots of sugar appear healthy.

It's Time for Personal Responsibility

Now just to clarify, I am not anti-doctor. I think the medical community is wonderful for injuries and acute illnesses. When my son broke his arm, you'd better believe I was glad they were there. But the way we go about treating chronic illness in this country is just plain wrong. We have zero focus on prevention.

We have an overwhelming lack of personal responsibility when it comes to our health. The sad truth is that most people take better care of their cars than of their bodies. No one would fill their gas tank with gatorade, the car was not designed to run on it. Yet they fill their bodies with all kinds of  toxins that the body was never meant to ingest or process.

Education and prevention are the keys. One trip to the supermarket will show how ignorant most people are about diet. Their carts are loaded with processed "food" that is nutrient deficient and loaded with chemicals, with nary a fresh fruit or vegetable to be seen.

The way to improve health is by taking proper care of your body. Get rid of the processed food. Eat a  mostly whole food vegetarian diet, exercise, get enough sleep, and find healthy ways to deal with stress such as yoga, meditation, or prayer.

We need to take charge of our own health, no one can do it for us. In spite of what big pharma's marketing claims say, there is no magic pill that will cure everything. Our health is in our own hands and we need to step up and take responsibility.

Here's what  Michael Pollan  has to say on health care reform.

Here's what  Dr. Dean Ornish  has to say.

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Slow Roasted Tomatoes

Slow roasting tomatoes is very simple, they just take a long time in the oven. So make these when you will be home for a few hours doing other things. These tomatoes have an amazing intense flavor. If you can stop yourself from eating them all, they freeze well for use during the winter in soups, pasta sauce and on pizza.

Slow Oven Roasted Tomatoes

2 dozen roma tomatoes, cut in half lengthwise

2-3 T. olive oil

sea salt, pepper, basil, oregano to taste

1 clove garlic, minced

Preheat oven to 275. Combine tomatoes, oil and seasonings. Toss to coat well, place on baking sheet and roast slowly about 4 hours. The tomatoes puff up when done, and should still be slightly juicy.

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Sweet Potato Quesadilla

Sweet potatoes offer great nutritional value. High in beta-carotene, vitamin c, b6, manganese and potassium, they are also anti-inflammatory. If you are a smoker or often exposed to secondhand smoke, it is especially important to eat a diet high in beta-carotene. Dietary beta-carotene helps prevent a number of cancers as well as emphysema. Synthetic supplements of beta-carotene have been shown to increase lung cancer risk, according to the American Cancer Society, so get it from real food.  As the Cancer Project  research says;  "Instead, it is better to get your antioxidant vitamins safely from the packages nature intended—fruits, vegetables, grains, and legumes."

This quick meatless recipe will fill your body with nutrition, and taste good doing it. This is one vegetarian meal even my meat eating hubby enjoys. Try it when you're short on time, I think you'll enjoy it too.

Sweet Potato Quesadillas

Ingredients;

3 sweet potatoes, peeled and cut in fourths

3 white potatoes, peeled and cut in fourths

1 onion, diced

2 cloves garlic, minced

2 T. butter

1/4 c. milk

1 tsp. each- oregano, basil, sea salt

1/4 tsp. freshly ground black pepper

8 whole grain tortillas

1 c. shredded cheddar cheese

olive oil

Place potatoes in pan, cover with water and boil 20 min. till tender. Meanwhile, sweat onion and garlic in 1 T. olive oil about 10 min. till tender, set aside. 

Preheat oven to 350.

When potatoes are done, drain and mash, adding butter, milk and seasonings. Stir in onions and garlic. Brush one side of each tortilla with a little olive oil, place oiled side down on baking sheet. Spread potato mixture on half of each tortilla and top with a little cheese. Fold tortillas over and bake about 15 min. till lightly crispy.

Makes 8.

Serve with a big salad or green vegetable. Leftovers reheat well.

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Plum Quick Bread

 We eat a lot of fruit, but occasionally  I buy too much and it starts to get overripe before we can eat it all. I do not like to waste, so I come up with recipes to use it up. I never feel guilty about making the occasional dessert since I use mainly whole food ingredients and do not purchase processed ready made cakes, cookies or mixes.

This is a very versatile recipe, you can use whatever fruit you have on hand- peaches, plums, pluots, pears, etc. If it's slightly overripe it's fine. It is a rich, moist treat and makes 2 loaves, so you can freeze one for later.

Plum Quick Bread

Ingredients:
3 large diced plums( or the equivalent of another fruit)
2 c. whole wheat pastry flour
1 c. all-purpose flour
1/2 c. butter
2 mashed bananas or 1/2 c. applesauce
1 1/4 c. cane sugar
3 eggs
1 tsp. vanilla extract or almond extract
1 tsp. sea salt
1 tsp. baking soda
1/2 tsp. non-aluminum baking powder
3/4 c. vanilla yogurt
Preheat oven to 350.
Combine butter, bananas, vanilla and sugar and beat till fluffy. Stir in eggs and yogurt. In another bowl combine flours, salt, soda and baking powder. Slowly mix dry ingredients into wet ingredients.  Stir in diced plums. Divide batter between two buttered loaf pans and bake 50 min. till toothpick tests done. Cool in pan  10-15 min., then finish cooling on wire rack.

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Pesto Stuffed Cherry Tomatoes

Tomatoes and basil are made for each other. Since the season for both is nearing the end, I came up with these little gems combining them. Great as an appetizer, a colorful addition at a barbecue, or nestled on top of a big green salad, I betcha can't eat just one. Here's the quick recipe.

Pesto Stuffed Cherry Tomatoes

2 dozen cherry tomatoes, cored

In food processor combine:

1 c. packed basil leaves

2 cloves garlic, minced

1/4  c. raw pine nuts

1/4 c. parmesan cheese

1/8 c. extra virgin olive oil

sea salt

Pulse till well blended, stuff a spoonful of pesto in each tomato. Refrigerate any leftover pesto.

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How To Save Heirloom Seeds

There are a number of good reasons to save the seeds from your garden. You can ensure that your seeds are organic, avoid genetically modified seeds, ensure the continuation of heirloom varieties, and save money. Seed that you save is seed you don't have to purchase next spring.

We have heirloom varieties of plants today because over the years people saved the seed. Often it has been passed down through generations of families, planted each spring, saved each fall. Heirloom varieties are generally the most flavorful. Commercial varieties are usually grown because of their ability to ship well, not for flavor.

Saving your own seed is simple. Just keep in mind 3 simple rules:

1. Only choose seed from the fully ripened fruit of healthy plants. Seed from unripe fruit is not viable, and diseased plants should be properly disposed of, you don't want to propogate and spread disease.
2. Save seed only from heirloom varieties, never from hybrids. Hybrids are often sterile, or do not reproduce true to the parent plant.
3. Let the seed dry completely before storing. Seed that isn't dry will mold and be useless

Self-pollinated plants such as bean, pea, lettuce and tomato offer the beginner the best chance of successful seed saving. Airborne or insect pollinated plants like beet, spinach, cucumber and squash must be separated by at least 1/4 mile from other varieties to avoid cross-contamination.

The Dry Method

Flowers, herbs and vegetables like beans will stop producing once you let them go to seed, so do this near the end of the growing season. Flower and herb seeds like dill, chive and basil are harvested by the dry method. Let the seeds mature and dry on the plant as long as possible. When they are brown and dry, hold a bowl or paper bag under the seedheads and tap them to release the seeds. Or you can pick the seedheads, place in a paper bag and shake to release the seeds. If frost threatens, you can pull the entire plant, including the roots and hang in a cool dry location for 2-3 weeks to mature and dry. Finish drying the seeds on a screen or paper bag, the chaff is easily blown away.

Plants with pods like beans, peas and kale should be left on the plant until brown and dry. Then just crack open the pods to release the seeds.

To save pepper seeds, just remove the seeds from fully ripened peppers and let dry completely. This usually takes 2-3 days.

The Fermentation Method

Tomato seeds are saved using the fermentation method. Cut tomatoes in half, scoop the seeds and the surrounding gelatinous material into a small glass bowl. Add a spoonful of water to this, cover with plastic wrap and punch a few airholes in it with a toothpick. Set aside in a warm spot out of direct sunlight, stirring the mixture daily. It will begin to ferment and smell a little. The fermentation kills seed-borne bacteria and viruses to ensure healthy plants next spring. The good seed will sink to the bottom of the dish. In 2-4 days when it is fermenting nicely and most of the seed has sunk to the bottom, pour off the pulp water containing any floating bad seeds and mold. Rinse well in a sieve, spread out to dry on a coffee filter.

Once all of your seeds are completely dry, place them in labeled envelopes and store in a cool, dry place such as a basement or in the refridgerator. Most seed should be used within 3 years because viability decreases over time.

A great place to order heirloom seed is the Seed Savers Exchange. It is a non-profit that maintains over 25,000 endangered vegetable varieties at their Heritage Farm in Iowa. Each summer they grow out a selection of the seeds they store to replenish supplies and keep germination levels up. If you like to grow garlic, it's nearly planting time and they offer a large selection of varieties to choose from. they can be found here:
http://www.seedsavers.org/
Saving seeds is simple, fun and cost effective. More importantly, it ensures good eating next year.

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Avoid Toxic Personal Care Products

     I avoid most commercial personal and beauty products because they are loaded with potentially dangerous chemicals. The skin is the body's largest organ, and it absorbs toxins from the chemicals you put on it, which is why so many drugs now come in patch form to apply to the skin. What you put on your body is every bit as important as what you eat. This applies to cleaning products that you use as well, and my post on Healthy Natural Cleaning Products with recipe can be found here:

One of the biggies to avoid is anti-perspirant/deodorant. No one wants to stink, but sweating is one of the ways the body detoxifies itself. By preventing sweating and applying these chemicals you are  interfering with this process and adding to your body's toxin load. Women especially need to be careful since they shave their armpits which can cause damage to the skin and make it easier for the toxins in deodorant to enter the body. I use a natural crystal which is made of mineral salts, or more often I simply brush on baking soda. Works great and is non-toxic.

Diet plays a large role in body odor. I noticed that when I switched to a mainly whole foods vegetarian diet, my body odor decreased dramatically. Removing most of the processed junk from my diet meant my body had much less to try and detoxify.

I found a great article that is very thorough and well written by Vin Miller on his Natural Bias blog, titled Are You Poisoning Yourself To Avoid Body Odor, here, which I highly recommend you read.
 While not vegetarian, he covers a lot of health issues and I enjoy reading his blog regularly and share many of his philosophies.

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Stuffed Bartlett Pears

This is a healthy, simple yet elegant dessert, the perfect way to end any vegetarian meal. It can easily be veganized by substituting agave nectar for the honey. I came up with this as a way to use up some slightly overripe pears. It is so simple and tasty I'll be making it again.  Pears are a good source of  fiber, vitamins C and K, and copper. They should be fully ripe to get the most antioxidants.

Stuffed Bartlett Pear Recipe

Preheat oven to 350. Take 4 bartlett pears, cut in half, remove seeds, slice a thin sliver off backside so they lay flat, place in buttered baking pan.

Fill the hollow where the seeds were removed with:

handful of dried cranberries

Sprinkle with cinnamon,

drizzle with a little honey. Place a little water in bottom of pan, cover and bake 30 min. Sprinkle each pear with a few slivered almonds, bake 5 min. more. Enjoy!

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