Showing posts with label fruits. Show all posts
Showing posts with label fruits. Show all posts

Tuesday, April 8, 2014

Soil Safety When Urban Gardening

Homegrown strawberries.
Homegrown strawberries.
One thing I love about living in Seattle is the number of urban gardens I see every day. I love that I can see rooftop gardens on top of high rises in downtown. I adore going to restaurants whose back patio is brimming with homegrown fruits and veggies that will later be served up on a patron’s plate. I can’t resist the temptation to try and grow my own food—strawberries, tomatoes, herbs, onion, and garlic are a few of the forays I’ve taken (not all successful). I’m proud to live in a city that’s the home of a 7-acre food forest, Beacon Food Forest (still in development).

The culture of growing your own food is intoxicating, and once you’re around it, it’s hard to put away the notion of jumping on the DIY gardening bandwagon. And that’s certainly an attitude that I can’t disagree with—I’ve been there. I’m there now. I love it, but I’m still learning a lot—and there are a lot of important things to learn.

Urban gardening increased a whopping 29 percent between 2008 and 2013, with 9 million Americans now saying they grow food in urban areas. The sentiment is fantastic, and one that I stand by absolutely. I think that we’ve allowed ourselves to lose touch with food, where it comes from, and what it takes to grow—and it would be to everyone’s benefit for more people to reconnect.

However, growing food in an urban area has its fair share of hazards, which aren’t always immediately apparent. See, soil has a legacy. One of the reasons it’s great for growing plants is because it absorbs water, which the plant’s roots can slowly absorb. Unfortunately, it also absorbs other things, dangerous things: lead, asbestos, heavy metals, cadmium, arsenic, petrochemicals, and more. Cities take their toll on nature in many ways, and growing produce in contaminated soil means we’re bringing those chemicals right into our bodies.

If you’re planning on doing some urban gardening, it needs to be done the right way. If you’re planting straight into the ground, you’re most at risk (but that doesn’t mean raised beds or pots are safe from hazard). The first thing you should do is get your soil tested to see whether or not it has been contaminated by lead, cadmium, or arsenic. Unfortunately, those tests don’t check for petrochemicals and some other really hazardous chemicals that may have seeped into the soil from car exhaust, cleaning solvents, old Laundromats, or even demolished buildings.

The best solution is to research your plot of land and learn its history—if any buildings were demolished nearby, whether it used to be a parking lot or a gas station or something else, and if there is any other cause for concern. Since you can never be completely sure whether the soil is 100% free of contaminants, wearing gardening gloves and washing all produce thoroughly is always a good idea.

If you’re using raised beds, be sure to think about what they are made out of (or what you’re using to build them). Reclaimed wood can be hazardous since you won’t know its history or whether it was ever treated with chemicals. The point: better safe than sorry.

If you’re interested in learning more about how to safely urban garden, check out this urban soil safety guide from Johns Hopkins Bloomberg School of Public Health.

Do you urban garden? I’d love to hear about your successful and unsuccessful gardening endeavors!

Image from Shutterstock.

Tuesday, April 1, 2014

A Definitive Guide to Spring Fruits and Vegetables

Spring produce guide
Spring already! Use this spring produce guide to get the freshest fruits and veggies of the season.
Image: Shutterstock
Happy Spring! I’m sure there are others out there that are just as excited as I am about the prospect of warmer weather and more sunshine. Winter in Seattle isn’t too harsh, but it does get a bit dreary after a while.

I’ve written before about how eating in-season produce makes a huge difference in both price and taste, and last October I shared with you a list of fall foods. I guess I missed my chance to post a winter list, but now that spring has sprung, there’s no looking back.

If you want to get the best produce at the store or market, here are the items you should keep a weather eye out for:

Cherries in spring
Pick up from fresh, in-season cherries this spring!
Image: Shutterstock



Fruits:

Apricots
Cherries
Grapefruit
Kiwis
Kumquats
Lemons
Navel Oranges
Strawberries




Vegetables:

Artichokes
Arugula
Asparagus
Pan Roasted Chicken with Lemon-Garlic Green Beans
Pan Roasted Chicken with Lemon-Garlic Green Beans... YUM!
Image: Shutterstock
Beets
Cardoons
Carrots
Chard
Fava Beans
Fennel
Fiddleheads
Garlic Scapes / Green Garlic
Green Onions / Scallions
Greens
Kohlrabi
Leeks
Lettuce
Mint
Morels
Nettles
New Potatoes
Parsley
Pea Greens
Peas
Radishes
Ramps
Rhubarb
Spinach
Spring Onions
Sweet Onions

Did I miss any? Share in the comments below which recipes you plan to make with these spring ingredients! Last night, we made this Pan Roasted Chicken with Lemon-Garlic Green Beans… and it was divine. We used Sweet Meyer Lemons (and oh man were they sweet!), boneless skinless chicken breasts, and then followed the recipe to a T. There’s nothing like a simple spring dinner to get the season started right!

Wednesday, July 10, 2013

It’s Alive! Fruits and Veggies Don’t Have to Be On the Vine to Live


Research showed that cabbage still responded to light patterns after a week on the shelf.
Research showed that cabbage still responded to light
patterns after a week on the shelf.
Image: Shutterstock

Think those fruits and veggies on the grocery store shelves have already died? Think again.  Two studies out of Rice University from researcher Janet Braam and company have shown that not only do fruits and vegetables change their physiology in line with circadian rhythms, but they also continue to do so even after being picked.

Circadian rhythms are, essentially, our biological clocks. Our brains and bodies respond to the oscillation of the circadian rhythm, which is on a 24-hour clock. Changes in the circadian rhythm determine when our sleep drive is greatest, when we are hungriest, signals hormone production, and more. Circadian rhythm is strongly linked to the light-dark cycle of the day, and can even be affected by external signals like exercise. All living beings—humans, plants, animals, and even fungi—have a circadian rhythm.

Wednesday, February 13, 2013

Have a Happy, Healthy Valentine’s Day


Try some healthy alternatives to the traditional sugary candy.
Try some healthy alternatives to the traditional sugary candy.
Image: Shutterstock
Holidays are the death of healthy eating. We’ve developed a habit of wanting to celebrate by eating sugary, fatty, unhealthy food—under the assumption that if it tastes good, it must not be good for you. Wrong! Some of my favorite foods are also incredibly healthy. Consider these fun Valentine’s Day themed food treats this year as an alternative to the traditional candy and sugar overload:

Smooties: Combine your favorite berries with yogurt to make a healthy treat. If it’s ice cream you’re craving, use frozen berries!

Fruit Bars: Blend together strawberries and bananas, then freeze them onto popsicle sticks. Give it a few hours, and then you’ll have a fresh, frozen treat!

Chocolate pudding without added sugars or fats!
Chocolate avocado pudding is healthy and sweet!
Image from wholefoodsmarket.com
Fruit Kabobs: Pick out three or four of your favorite pink and red fruits, then cut them up and make kabobs out of them. If you’re feeling really indulgent, get some pure dark chocolate and melt it for dipping sauce.

Chocolate Avocado Pudding: Sounds strange, but I’ve heard nothing but good things. This recipe calls for avocado, banana, cocoa powder, dates, and vanilla extract—that’s it! Top with a few raspberries or strawberries to brighten it up.

Watermelon Hearts: Use a heart-shaped cookie cutter to cut watermelon into tiny hearts or use a paring knife to do the same to strawberries. Serve with a tiny bit of fresh whipping cream.

Watermelon hearts are cute and healthy!
Watermelon hearts are cute and healthy!
Image: Shutterstock
Tomato Tarts: If you want something a bit more savory, try these heart-shaped tomato tarts. All you need is puff pastry, Dijon mustard, and tomatoes.

Love Day Punch: To avoid sugary drinks, try making a healthier version using cranberry juice and seltzer water. You can even make heart-shaped ice cubes using pink lemonade or add fresh fruit.

Do you have any other healthy Valentine’s Day treats you’ll be trying at home this year? I plan on making the chocolate avocado pudding, hands down. If you have any other ideas or recipes, please feel free to share them here! Happy Valentine’s Day, everyone!

Thursday, January 31, 2013

Top 10 Foods to Buy Organic


Do you really want THIS to be on your food?
Image: Shutterstock
Buying all organic can get expensive sometimes; at some stores it may even be impossible. If you fall into the same category as most Americans, you might need to pick and choose which foods you buy organic and which you don’t. These ten produce items have been found by the Environmental Working Group (EWG) to be the most likely to contain pesticide contamination, which makes it a wise choice to buy organic:

It's best to buy your apples organic.
Image: msr via Flickr CC
  1. Apples
  2. Celery
  3. Sweet Bell Peppers
  4. Peaches
  5. Strawberries
  6. Nectarines (imported)
  7. Grapes
  8. Spinach
  9. Lettuce
  10. Cucumbers

Green Beans, Kale, and collard greens were also listed as foods that contained pesticides of particular concern—they were commonly contaminated with “highly toxic organophosphate insecticides,” which are toxic to the nervous system. This information comes from the EWG’s 2012 Shopper’s Guide to Pesticides in Produce™.

Consumption of food with pesticides can cause serious health problems, such as birth defects, nerve damage, cancer, and more. Of course, these effects directly relate to how much is consumed and how toxic that particular pesticide is. Children are especially sensitive to pesticides because their bodies are still developing and they eat a greater percentage of their body weight in food than adults do.

Strawberries were among the most contaminated.
Strawberries were among the most contaminated.
Image: Shutterstock
While eating one strawberry with trace amounts of pesticide might not do much harm, constantly consuming contaminated foods could become a problem. Steering clear of non-organic brands of the above produce will help keep you and your family out of harm’s way. My next posting will continue this topic with a list of foods that have been found to contain the least amount of pesticides.

Wednesday, January 23, 2013

Juicers: Fab or Fad?


Fresh juice? Yes, please!
Fresh juice? Yes, please!
Image: Shutterstock

I’ll admit it: I’ve eyed them at the store. The only thing that’s stopped me from purchasing one myself is the cost. Even so, every once in a while I consider how long it would take me to pay one off if I bought it on my credit card. But I’ve also stopped to think about their sudden burst into popularity. Are they just a fad? Or are they really as great as they seem? I’m talking about juicers, of course.

Juicers have a cult-like following.
Juicers have a cult-like following.
Image: Shutterstock
There’s no question about it—Americans generally don’t get as many daily servings of fruits and veggies as they ought to. Even those of us who try to always eat healthy, balanced meals might have a hard time fitting five servings of each in a day’s time. Whether it’s because we don’t like the taste or it’s just too much trouble to prepare, many of us are lacking sufficient servings, causing a full array of problems.

Juicers offer the simple option of throwing fruits and veggies in whole and spitting out the liquid and nutrients, leaving a dry pulp behind. People are swearing by the machines, attributing weight loss, healthier skin, and moreenergy to the extra vitamins and minerals they’re now consuming. But how true are these claims?

As it turns out, they’re pretty legitimate. Adding servings of juice to a regular diet can add lots of nutritional value, especially when people use dark green and deep orange vegetables in their juices. Kale and carrots may not be an enjoyable taste for everyone, but many are finding that they can easily palate them when they’re mixed up with a few sweeter fruits like pineapple or apple.

Unfortunately, the method is not perfect and some nutritionists have urged people not to get too carried away. “You’re getting a higher quota of some nutrients, but not necessarily all of them,” cautioned Jennifer Nelson of the Mayo Clinic. Some nutrients can be lost in the process of juicing, so the practice shouldn’t necessarily completely replace regular, whole, fruits and veggies in meals.

Juicers skyrocketed into popularity after the release of "Fat, Sick and Nearly Dead."
Image from hungryhungryrunner.com
Juicers vary significantly in price, starting at about $50 for manual models that require chopping and produce very little juice and jumping to somewhere around $700 for more elaborate models. “Fast” Juicers produce juice in mere seconds, are generally loud, and get most moisture out of produce. “Slow” juicers take a few minutes to process but get more liquid out and don’t produce heat—which can deplete some nutritional value. “Whole food” juicers work much like a food processor or blender, grinding up the whole ingredient and leaving behind nothing.

Juicers jumped to popularity shortly after the release of “Fat, Sick and Nearly Dead,” produced by Australian filmmaker Joe Cross, who went on a 60-day juice fast and lost over 80 pounds, sending his autoimmune disease into remission. After it was released on Netflix, sales skyrocketed. Last year, sales hit about $215 million, a 71% growth over the year before. 
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