Homegrown & Healthy

There are two mistakes one can make

along the road to truth

not going all the way

and not starting.

-Buddha

It all started with a quarter.

When we went to our local library the other day they were having a book sale, and at .25 a book I just couldn't help myself! As I perused I found a cook book (and I use that term loosely) simply titled "Raw Food Made Easy for 1 or 2 people".  I opened it up to find recipes that were so ridiculously easy that I was actually a little insulted-- raw orange juice? crushed garlic? These were no brainers. But for a quarter...

When I got home and had more time to look through the book I found some pretty beneficial ideas in there, things like how to make your own almond butter and almond milk and how to soak cashews.  The recipes were simple, straightforward, and a great tool for a beginner like me to "show me the ropes" as I incorporate more raw foods into my diet.

Normally I'm a strictler for not sharing other peoples' recipes on our site, but I'm going to share my version of Cornbleet's raw cucumber dressing. I figure if her book sat untouched at our local library then I can only be helping by spreading her raw vision around Hampton Roads.

What perfect timing I had, too! I made this dressing the day before we got a big, beautiful head of lettuce from our CSA share. Toss it all together with some kalamata olives, sundried tomatoes, roasted red peppers, and you've got a really good salad on your hands.

Creamy Cucumber Dressing

Recipe adapted from Raw Food Made Easy by Jennifer Cornbleet

• 1 small cucumber, peeled, seeded, and chopped
• 1/4 cup extra-virgin olive oil
• half of a lemon, juiced
• pinch of salt
• 1/2 clove garlic, crushed
• 1 1/2 teaspoons fresh basil
• 1 teaspoon minced onion

Place cucumber, oil, lemon juice, salt, garlic, and onion in a blender and process until smooth and creamy.  Add basil and blend briefly, just to mix.  Store in a glass jar in the refrigerator for up to three days.

Borage has long been celebrated as a simple tonic for happines and courage. Their petite, yet beautiful blue flowers are a reminder that joy is found in the most minute details of life. Borage is excessively simple to grow and will spread happiness wherever you let it.

Uses:

Traditionally, borage flowers were added to wine to "drive away all sadness, dullness and melancholy." They were also candied or made into syrup for this same purpose. The young leaves have a sight cucumber taste and can be added to salads, although their hairy teture can take some getting used to. The herb itself is said to be a mild anti-inflammatory and diuretic. It is often used externally to treat inflamed skin, or as a mouthwash or gargle. There is some evidence that suggest Borage may contain an alkaloid that can cause liver damage, so it is probably best to avoid prolonged use. I'm a big fan of homebrew soda-making, and borage flowers are as necessary as a slice of lemon in my ginger ale.

Borage is grown commercially primarily for Borage Seed Oil, a hormone-rich substitute for evening primrose oil. This makes a wonderful additive to skin creams and moisturizers. I use borage seed oil in place of rose hip seed oil in this acne-clearing moisturizer.

How to Grow Borage:

A strong self-seeder, make sure and pick a spot in your garden where you don't mind borage expanding. This herb tolerates any kind of soil, although it will be happier if you plant in moist, rich earth. Borage loves a sunny spot, but will still bloom in a partial shade.

Borage dominated this plastic bin herb garden I planted last year.

Borage grown readily from seed, which can be planted in the spring or fall. Cover seeds in about 1/2" of soil. Borage will appreciate you waiting until a few weeks after the last frost.

Your seeds will germinate in 7-10 days. Borage is very hardy and doesn't need much tending. Mine is occasionally attacked by slugs, but a cedarwood spray has been effective at stopping them so far.

Now that summer is almost here and the sun is at its brightest the question keeps coming up: What do you do to protect your skin from the sun?

My family and I spend at least half of our time awake outside—between the garden, playground, and outdoor excursions. We are fortunate that although we are all light skinned, we tan easily and rarely burn.

Did I forget to mention that the beach is less than 30 minutes away?

There is conflicting information on whether or not the chemicals in sunscreen do more harm than good. I am no scientist or expert on the matter, but my general opinion is that the less chemicals I put on my body, the less there will be in my body.  

Researching your Sunscreen

The Environmental Working Group, or EWG, had this to say:

A new study by the U.S. Centers for Disease Control (CDC) reveals that 97% of Americans are contaminated with a widely-used sunscreen ingredient called oxybenzone that has been linked to allergies, hormone disruption, and cell damage. A companion study published just one day earlier revealed that this chemical is linked to low birth weight in baby girls whose mothers are exposed during pregnancy. Oxybenzone is also a penetration enhancer, a chemical that helps other chemicals penetrate the skin. To read more about Oxybenzone, read the full article.

To read the rebuttal to the EWG's statements, check out this article (which provides further links as well): Statement by Farah Ahmed, Chair Personal Care Products Council Sunscreen Task Force Response to the 2012 EWG Suncreen Report

Dressing in Sunscreen

Not to overstate the obvious, but wearing layers of clothes is always a good idea. Hat, sunscreen, and cool, loose fitting clothes are a good place to start.  I say a good place to start, however, because most clothes only offer an SPF of about 5. What can you do to help boost your clothes SPF-fighting abilities?

1. Wash it up

RIT makes a product called SunGuard Wash-In. I had a hard time scrounging up much information on this, but if you're curious to try it I'm sure you can find out more about it and what chemicals it contains.  Here is a link to their website to find out more about it.

•     Washes UPF 30 sun protection into everyday clothing
•     Blocks more than 96% of the sun's harmful rays
•     Protection lasts through 20 future washings
•     No need to buy special garments

2. Specialty clothes

Brands like Coolibar specialize in clothing that offers a high UV protection. After my father-in-law had to have a not-so-good-looking spot removed from his skin he invested in these bathing suits for his grandchildren. They cover arms and legs. For more information on Coolibar check out their site here.

Eating your Sunscreen

1. Supplements and Vitamins

I came across this article by Mark’s Daily Apple and just had to share it. Here’s an excerpt from his article, 8 Natural Ways to Prevent a Sunburn.  He addresses adding supplements to your diet such as Vitamin D, Lycopene, Omega-3s.

…If something is protecting us from the sun, and it’s not just in everyone’s heads, what else can we do to bolster our natural sunblock? Let’s take a look at some potential supplements and dietary strategies. I’ll reference research as often as possible, but I’ll also draw on anecdotal experience, both personal and from the community at large.

2. Coconut Oil

Coconut oil may also provide protection from the sun, both internally and externally. If this interests you check out Skin Health and Virgin Coconut Oil.

Making your Sunscreen

I'm going to add another disclaimer here and say that I haven't tried any of these recipes and cannot vouch whether or not they work. This is just a compilation of ideas. Feel free to comment and leave your own reactions to whether or not these worked for you!

Zinc Oxide or Titanium Dioxide?

You want to make your own but aren't sure where to start? This article may help by comparing the two ingredients side by side. These are some instructions that I thought looked promising:

1. How to Make Your Own Sunscreen from the Stir
   
2. Natural Homemade Sunscreen Recipe from Wellness Mama
3. DIY Sunscreen with 20% Zinc Oxide, 99.95% Natural from Dempeaux

Buying your Sunscreen

Let's face it, not all of us have the know-how to make our own products, and some things are better left to the professionals. If you want to invest in a good sunscreen here are some great places to start.

Safe Mama's 2011 Sunscreen Cheat Sheet

SafeMama™ Sunscreen Criteria: All sunscreens I approved needed to be free of Parabens, Phthalates, PEG’s (polyethylene glycols), Propylene Glycol, Phenoxyethanol, SLS/SLES, and a bevy of other chemicals I won’t bother listing.  Brands exhibit a very respectable ingredients list. The sunscreening ingredient we mainly avoid is the synthetic chemical oxybenzone.

EWG's 2012 Sunscreen Guide

When you can’t avoid exposing your skin to the sun, use EWG’s Sunscreen Guide to find top-rated sunscreens with broad spectrum (UVA and UVB) protection but fewer hazardous chemicals that penetrate the skin.  U.S. sunscreen makers are seeking FDA approval for UVA-screening chemicals approved for use in the European market.   In the meantime, all of EWG’s top-rated products contain either zinc or titanium minerals to filter UVA rays.

There you have it!

Everything you wanted to know about sunscreen, and then some. Did you find this compilation helpful? Leave me a comment and let me know if there's anything I forgot, your own recommendations, or reviews for products or recipes that you enjoy.

A big thank you to my mom's group and to our Facebook followers for their great advice and letting me know which directions to look in for my research. If any of you have other questions related to healthy living send me a message (my email is aubrey@cookingmycsa.com, or find me on Facebook at facebook.com/homegrownhealthy) and I'll do my best to get you some answers!

Here's a fruit-filled, fun way to make a mini fruit tart.  With a crust fashioned out of dates and almonds, it's almost like an energy bar base with tons of fruit piled on top.  And best thing about it- it'll keep your kiddos occupied while you can focus on other things, like making dinner.

I stuck sunflower seeds into the crust along with my dates, almonds and spices.  I think that this base itself is tasty enough to devour, and so if you have leftovers you can always roll them into bite-sized nuggets and store them in an airtight container for up to a week.

I used bananas, apples and cranberries for my fruit filling but feel free to experiment with what you have on hand and let me know if you find any good combos.  Bananas are a great source of vitamin B6 and also have potassium, vitamin C, fiber and manganese.  Apples are also a great source of fiber.  Cranberries have both fiber and vitamin C, and add a little extra tang to these tarts.  The dressing is the icing on the cake; with honey, lemon and vanilla it's sweet and satisfying.

As for the jar lids part, I found that 4 oz mason ball jar lids made for a great tart shape.  We set them down (set them down like they would normally screw onto a jar) on a piece of parchment paper and then filled the inside with the tart crust.  After pushing it down completely with your fingers hold the center of the filling down with your fingers and lift up the jar lid.  It was easy enough for my almost-two year old, though he did have a little trouble not eating the circles once they were completed.

It's a bit messy, but it's always fun to get your hands dirty when cooking.  Enjoy!

Jar top tarts

Prep: 15 minutes

Total time: about an hour

Makes: roughly 12 tarts

1 cup diced apples

1 cup cup chopped bananas

1/4 cup dried cranberries

juice from half a lemon

1 tablespoon vanilla

2 tablespoons honey

2 cups almonds

2 cups pitted dates

2 tablespoons sunflower seeds

1/4 teaspoon cardamom

1/4 teaspoon allspice

2 teaspoons water

Mix apples, bananas, cranberries, lemon, vanilla and honey in a medium bowl  Set aside for at least 30 minutes so flavors can meld and cranberries can reconstitute.

In a food processor combine the remaining ingredients and process until almonds are finely chopped and dates are paste-like.

Line a baking sheet with parchment paper.  Using a jar lid as a mold, press in date mix so that circles are formed.  pinch up sides slightly to form a rim to keep fruit in.  With a  tablespoon add fruit mix to the top.  Serve immediately.  For longer storage, store in the refrigerator separately then make right before serving

Whatever you do or dream you can do – begin it.

Boldness has genius and power and magic in it.

Johann Wolfgang von Goethe

As my family and I have transitioned into healthier lifestyles so many new doors have opened up for us. Thanks to H&H, I end up spending hours a week (sometimes hours a day) doing research: Finding out about different approaches to preparing food, trying to get a better understanding of nutrition so I can come up with own definition of "healthy", drawing inspiration from other healthy families. 

It's been mentioned to me that cutting out gluten and dairy products could be a beneficial move for my allergies, my complexion, my health. It's been mentioned to me that I should consider switching over to a raw diet. As a person who has spent the past 27 years believing that the "food pyramid" provided the structure that our meals needed, these drastic changes sound much too daunting for me.

I love eating healthy and I love the way it makes me feel, so I welcome these points of view with open arms. But the one thing that drives me crazy is reading articles that are little more than lists of things that I can't, or shouldn't, be consuming. Pffft.  I don't know about you all but the second you tell me not to do something a tiny little man appears on my shoulder, convincing me to rebel. It's not my fault, it's his!

I made a vow that my articles on H&H will present nutrition in a different light, a positive light that focuses on all of the CANS instead of the CANNOTS.  As spring moves into summer and my plants turn into produce I will be trying to enjoy as much of it as I can in its raw, natural form. I hope that I can share more raw, dairy/gluten free ideas with you all that may convince you join me in my attempts [I promise there's no judgement if you decide that's not the path you want to take]

The Swiss Chard that we got in our CSA basket was so pretty that I knew it would be a great candidate for my raw experimentation.  With hues of pink, red, orange and yellow, it provides a whole new spin on the term "greens".

Here's some good news, too: you can enjoy swiss chard raw to maximize all of the health and antioxidant rich benefits it provides (continue reading after the "recipe")

Raw Swiss Chard Salad

• 4 Swiss chard leaves, stems removed
• 1 1/2 teaspoons extra-virgin olive oil
• 1 1/2 teaspoons fresh lemon juice
• 1/8 teaspoon salt

It's simple: Just remove the stems and cut the leaves into strips. Place the leaves into a mixing bowl with a dash of olive oil, a squeeze of lemon juice, a pinch of salt and freshly ground pepper. Now work the mixture in with your hands-- doing this will help break down the leaves a little bit. Massage the juices into the leaves and let it sit at room temperature for about ten minutes. Enjoy as a side dish or toss with other fixings for a midday salad!

And for you nutrition-nerds out there like me, here are some of the benefits to eating Swiss Chard, courtesy of nutrition-and-you.com [Follow the link to learn more]

1.    Swiss chard is the store-house of many phytonutrients that have health promotional and disease prevention properties.
2.     Chard is very low in calories (19 kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol controlling and weight reduction programs.
3.     Chard leaves are an excellent source of anti-oxidant vitamin, vitamin-C. Its fresh leaves provide about 33% of recommended levels per 100 g. As an anti-oxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Research studies suggests that regular consumption of foods rich in vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents by boosting immunity.
4.     Chard is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.
5.     It is also rich source of omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like ß carotene, α-carotene, lutein and zeaxanthin.
6.     It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
7.     It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
   

This week we'll be dealing with the herbal alchemy of transforming a liquid oil infusion into a solid salve. Be sure to check out last weeks blog about oil infusions if you haven't done so already. Every good salve must start with a good oil infusion.

The main thing to keep in mind when making a salve is preservation and cleanliness. When made and stored properly, salves have a shelf life of 2-3 years. The last thing you want is all those precious ingredients go to waste because of contamination from dirt, water or other kitchen hazards. The most common trouble maker is water, so be sure to thoroughly dry all containers before transferring your oil infusion into them.

What You'll Need:

• Wax: Beeswax is my favorite, but you can use vegan alternatives like candelilla if you'd prefer. A general rule is for each cup of oil add 1oz (weighed) wax. I'd highly recommend getting a scale, or you can buy wax in 1oz chunks. You may want to adjust this depending on climate and personal preference. I typically use 1.1oz wax for each cup of oil. Wax can be found in bricks or pellets. Bricks can be broken apart with a (clean) flat-head screwdriver and a rubber mallet.
  

• Vitamin E: This will not only help extend the shelf life of your salve, but it's also wonderful for the skin. Try to find pure Vitamin E (read the label, as most are diluted in veggie oil for consumption). I use Jason's Vitamin E at 32,000 iu. Add just a few drops to your batch. If you can't find straight Vitamin E, try to get Vitamin E capsules. Pop a few open and squeeze the thick Vitamin E into your salve just before pouring into your jars.
  

• Precious Oils: Rose Hip Seed, Borage Seed, Evening Primrose, Meadowfoam and Hemp Seed oils are just a few of the many nutrient-rich oils you can use to boost your formula. I like to add these oils at the end of the salve making process, just before pouring into the jars. This lessens the nutrient loss due to heat exposure. I typically add 1-2 TBsp of precious oils to each cup of base oil.

• Essential Oils: The possibilities are endless here. Favorites include Lavender and Tea Tree for healing salves, or Peppermint and Ginger for a muscle rub. I add my essential oils to the empty jars my hot salve will be poured in. Heat vaporizes the essential oils and weakens the scent and healing properties. I use 20-30 drops of essential oils for each ounce of salve.

• Double Boiler: You will need a double boiler to make your salve. Don't ever put your oil or salve over direct heat. You can make a simple double boiler by finding two pans, one bigger and one smaller so that they can nest. Then, just throw a wide mouth canning jar ring into the bottom of the bigger pan, add a little bit of water and set your smaller pan right on top of the ring with the handle hanging off the side of the bigger pan (for stability). Voila! Instant double-boiler. 

• Jars or Tins 

• Chopsticks, Spoons 

Making The Salve

Step 1: Strain and Press

Strain your salve directly into your salve making vessel (the upper part of your double boiler). Strain the herbs out of your oil infusion using a muslin bag or clean bandana. Pour slowly and don't let any plant matter get past your fabric. It's normal for minute particles to accumulate at the bottom of your salve. Squeeze the leftover plant material as hard as you can to extract all of your herbs' properties.

Step 2: Heat and Melt

Add your preferred wax to your strained oil infusion and place in your double boiler. Start with 1oz wax for each cup of oil. If you're using glass, make sure it's heat resistant and always heat slowly. Your double boiler should be on medium-low heat. Watch it carefully so the water doesn't boil or splash into your salve. Should a little water accidentally get into your salve, carefully spoon it out. Stir your salve occasionally to help it melt.

While your salve is melting, prepare your empty jars or tins to pour your salve into. Add your essential oils to the bottom and keep a chopstick handy.

Once the wax is completely melted, spoon out a small amount and place it in the freezer to harden. Test your salve to make sure it's thick enough. If it's to hard, you can always add a little oil to your mix. IT'S VERY IMPORTANT TO TEST YOUR SALVE. There's nothing worse than having to melt down salve that's already been poured into jars.

Step 3: Make Pretty and Pour

If you're improving your salve with precious oils or Vitamin E, turn off your stove and add them now. Mix thoroughly. A few tablespoons of precious oils wont dramatically effect the consistency of your salve, but you can test it once more if you'd like. Carefully pour your salve into your prepared containers. Start with the bigger jars and end with the smaller ones. It's much easier to pour small amounts of salve when there is less of it to handle. If you added essential oils to your salve jars, use the chop stick to mix everything while the salve is still hot.

Step 4: Clean and Store

It's easiest to clean up salve while it's hot. Dump boiling water over everything that has salve on it. Then wash with very hot soapy water. When your salves are completely cool and hard, cap tightly and store in a cool, dark place.

Have you seen coconut water all over the place?  It comes in cans, bottles and juice boxes and it's become really popular recently.  I even went to a lecture comparing it to Gatorade while I was at a conference last week.  Now I'm a physiologist by training but I like to sneak into the nutrition lectures whenever I can, seeing as I love the subject so much. 

So I figured I'd do a little comparison here.  For those of you with kiddos in sports, you know that they can really work hard during games and practices.   Afterwards some of us (that includes me) reach for Gatorade as a sort of beneficial reward for swimming their little hearts out.  But I might be changing course...

Here's a list of the ingredients in Gatorade:

Filtered Water, Brominated Vegetable Oil (BMV) Sucralose (if sugar-free), High Fructose Corn Syrup, Citric Acid, Natural flavors, Salt, Sodium Citrate, Monopotassium Phosphate,Glycerol Ester of Wood Rosin, Artificial Colors

And here's the list of ingredients in Coconut water:

Filtered coconut water

If your on the less-ingredients-is-better boat like I am, then that's a pretty startling comparison.  Here's how they compare nutritionally, via their nutrition labels.

What makes sports drinks special is that they have electrolytes, or salts.  When people exercise, those electrolytes can be lost in sweat and leave you feeling run down.  By drinking something that can recharge electrolyte stores,  people feel better faster. The electrolytes here are sodium and potassium- check out how much more is in coconut water!  Also coconut water has less sugar and more vitamins and minerals than Gatorade. 

So with no artificial ingredients, a better electrolyte profile, less sugar and more vitamins and minerals, I think coconut water is a better alternative.

Coconut water has an Earthy taste, its not too sweet and very flavorful.  I love the stuff after a tough hike in the hot sun, but my kids are a little more wary.   

So onto the next challenge, getting your kids on board.

Here's a tip that works with my kids for sneaking in that coconut water goodness.  Try freezing it in ice cubes, then adding it to a little juice as a homemade sports drink.  As it melts it'll flavor the juice and add great electrolytes and nutrients. 

Enjoy!

Don't look further for answers:

be the solution.

You were born with everything you need to know.

Make a promise to stop getting in the way of the

blessing that you are.

Take a deep breath,

remember to have fun,

and begin.

Jonathan H. Ellerby

This past week we loaded up the children and headed out to pick some strawberries. Beautiful weather, beautiful scenery, and a great break from the ordinary.

The girls had so much fun picking their own berries! There was a trail following Cocobaby of strawberries that were picked, nibbled on, then discarded. I tried to gather up as many remains as possible, but that child was determined. (Don't worry, I confessed to the supervisor, who didn't seem to mind at all. I have a feeling it happens often!)

If you are in the Hampton Roads area and want to pick you own strawberries too, the VaUHL have compiled a list of some of the local spots with some information on them. You can see that list here (https://www.facebook.com/note.php?note_id=377334985622383)

For those of you who haven't picked your own berries before, I recommend trying it at least once. And just to help you get started, here's some tips I scrounged up from the internet:

Tips on How to Pick Strawberries. The following list came from PickYourOwn.org.

• Grasp the stem just above the berry between the forefinger and the thumbnail and pull with a slight twisting motion.
  
• With the stem broken about one-half inch from the berry, allow it to roll into the palm of your hand.
  
• Repeat these operations using both hands until each holds 3 or 4 berries.
  
• Carefully place - don't throw - the fruit into your containers. Repeat the picking process with both hands.
  
• Don't overfill your containers or try to pack the berries down.

How to Store Your Strawberries. The following list came from WhatsCookingAmerica.net

• Use the berries as soon as possible as strawberries ripen no further once picked.
• Leave the caps/stems on the strawberries until ready to eat or use in your recipes.
• Do not wash the strawberries until you are ready to eat or use them. Moisture is the enemy when it comes to storing strawberries.
• Store fresh strawberries in a colander in the refrigerator. This allows the cold air to circulate around them. Do not cover them.
• As strawberries tastes best at room temperature, remove from the refrigerator approximately 1 hour before they are to be used.

General Picking Guidelines.  The following list came from PickYourOwn.org:

• Be careful that your feet and knees do not damage plants or fruit in or along the edge of the row.
• Pick only the berries that are fully red. Part the leaves with your hands to look for hidden berries ready for harvest.
• To help the farmers, also remove from the plants berries showing rot, sunburn, insect injury or other defects and place them between the rows behind you. If they are left in the plants, the rot will quickly spread to other berries.
• Berries to be used immediately may be picked any time, but if you plan to hold the fruit for a few days, try to pick in the early morning or on cool, cloudy days. Berries picked during the heat of the day become soft, are easily bruised and will not keep well.
• Avoid placing the picked berries in the sunshine any longer than necessary. It is better to put them in the shade of a tree or shed than in the car trunk or on the car seat. Cool them as soon as possible after picking. Strawberries may be kept fresh in the refrigerator for two or three, depending upon the initial quality of the berry. After a few days in storage, however, the fruit loses its bright color and fresh flavor and tends to shrivel.

Now, the question remains, what to do with your bounty? Here's a little roundup of some of my favorite recipes that I found online. The pictures are not mine, so please follow the links to see where the recipes and photographs originated from.  I tried to find a variety of recipes, so enjoy!

Strawberry Lemonade

Organic Strawberry Freezer JamTutorial

Strawberry Jam (without pectin)

Whipped Strawberry Butter

Homemade Gummy Fruit Snacks (Healthy Snacks for Kids)

How to Make Homemade Fruit Roll-Ups

Natural salve and balm recipes can seem rather straight-forward, but liquid-to-solid alchemy can play tricks on us. Some lessons are only learned with time and wasted ingredients, so here I'll share with you my successes and failures spanning my six years of salve making.

First, lets start with the oil infusion. This is what you will use to make your salve by adding beeswax and essential oils (more on that next week). A good salve must start with a good oil infusion!

The Oil Infusion

Every salve recipe I have found recommends olive oil, which is readily available and not a bad choice. But, there is so much more out there in terms of skin-loving oils! To be honest, I hate olive oil salves. They're greasy, they don't absorb well and my infused oils end up smelling like something I'd throw on a salad. Not to deter experimentation, but if you have one of the following oils available, your skin will thank you:

• Coconut: It's becoming much more widely available. Just get the cheap stuff, doesn't need to be virgin/raw because you'll be heating it to make your salve anyway. I've actually found it's more affordable than olive oil in most cases. Coconut is my new favorite. It's totally non-greasy and odorless (or light coconut smell if you get the less processed stuff). Coconut Oil is solid at room temperature, so it's recommended that you use the stovetop method for making your oil infusion (or use in combination with another oil so that it stays in a liquid state while infusing)
  

• Sweet Almond: It's not as widely used in cooking, so it can be a bit harder to find. Also absorbs like magic and relatively odorless. Not an option for those with nut allergies.
  

• Apricot Kernel: Very similar to Sweet Almond and generally well tolerated by allergy sufferers.

• Grapeseed Oil: Great for sensitive skin and hair follicles. Slightly astringent, this is a pefect choice for acne-prone skin. Absorbs well, slight nutty odor.

• Jojoba: Also great, but should only make up about 10% of your blend. Its a bit thicker than the above oils and can irritate some individual's skin when used full strength.

No doubt there are other wonderful oils out there, but these are my personal favorites and generally easy to find. If you can use just one of these oils in combination with Olive, it will greatly improve the consistency of your salve. Even just 25% of one of the above oils in combination with olive will make a big difference. Otherwise, ratios are up to you!

Once you have your oil choices figured out, you need to decide on herbs. The possibilities are endless here, so don't hesitate to scour some resources and get creative! Here's some commonly used herbs:

• Calendula: Anti-microbial, soothes irritation. Powerful, yet gentle healer.

• Yarrow: Traditionally used to stop bleeding and heal all kinds of wounds and abrasions.

• Comfrey: A powerful healer, but not recommended for open wounds. It can heal the outer skin too quickly, trapping bacteria and potentially infection underneath. Great for cuts and scrapes that have already scabbed over.

• Rose, Lavender and Chamomile: All wonderful skin soothers that impart a lovely scent to your salve.

• Gotu Kola: This is my secret weapon. Does wonders for dry or infected skin. Increases circulation and is even known to reduce varicose veins. Most of all, this herb is invaluable for anyone with thin or aging skin. It's known to help thicken and toughen delicate skin.

It's very important that your herbs be thoroughly dried before making an oil infusion. Salves and oils have a shelf life of 2-3 years if made and stored properly, but any moisture added to the mix can cause an oil to quickly go rancid. If you collect your herbs fresh you'll want to dry them by using a dehydrator, low heat (150 degrees) oven, hang in bunches or spread onto old window screens to let dry in the shade.

Oil Infusion Recipe:

When experimenting, there's no need to make a large batch of oil. Start with one cup, or even 1/2 cup:

You will need:

• 1 Cup Oil

• 1/2 Cup Dry Herbs

This is just a general guideline, the amount of herbs to oil is entirely up to you. Sometimes less is more!

Once you have your herbs picked out, you'll want to grind them up as fine as possible to aid in the extraction of the herb's healing properties. You needn't go crazy here, but if you have a blender or coffee grinder on hand this makes it super easy. Use the pulse setting on your blended to chop everything up. I love the coffee grinder as it's easy to powder roots if I need to. Alternatively, a mortar and pestle or your bare hands work fine too.

Pack your container half full of herbs and cover them in oil. Make sure your herbs are immersed in oil. The more herbs you use, the less oil you'll end up with (due to absorption). So, if you're looking for exactly 1 cup of infused oil, add a little extra oil to the jar to compensate for loss.

There's two ways to make an oil infusion:

1. Solar: Find a clear glass jar large enough to hold your herbs and oil. Mix well, cap tightly and set in the sun for 1-2 weeks. Shake at least once a day.

2. Oven/Stovetop/Woodstove: If you're in a less-than-sunny location, or if you're short on time you can still make a great oil infusion! The oven is easiest. I set mine on 150-170 degrees, put everything in a pyrex measuring cup and let it cook for 4-5 hours, stirring occasionally. You can also cook over a double-boiler on the stovetop, although this requires a lot more attention. Be careful not to splash water into your oil infusion. Never put an oil infusion over direct heat! You'll end up with deep-fried herbs and a nasty smelling oil.

Check back next week for tips and instructions on turning that lovely new oil infusion into a silky-smooth salve!

Trying to kick the sauce habit? Want to create equally fun beverage choices with limitless possibilities, without the toxifying alcoholic additives? Simple: find an old cocktails & cordials recipe book (support your local used bookstore or thrift store...you'll want something relatively inexpensive, as you will be altering its contents), and peruse for recipes that catch your eye. Really delve into the recipe. What are the ingredients? Are syrups involved? What type of liquor is called for by the recipe? What type of flavor will this drink ultimately carry along my palate?

Think deeply about these questions, then grab a magic marker. Change everything about the recipe to make it perfect for YOU. This may seem overwhelming at first, but here are a few suggestive tips to get you started:

- where a recipe calls for GIN, try substituting JUICED GINGER ROOT diluted in a cup of WHITE TEA.

-where a recipe calls for BRANDY, try substituting APPLE-CINNAMON BLACK OR OOLONG TEA.

-where a recipe calls for GRENADINE, try substituting SIMPLE SYRUP MADE FROM SUGAR AND BOILED HIBISCUS FLOWER BROTH (most international food markets carry hibiscus flowers, look in the Mexican Foods section).

-where a recipe calls for TOM COLLINS MIX, try substituting FRESH CITRUS JUICE mixed with a cup of GREEN TEA.

-where a recipe calls for ORANGE JUICE, juice your own organic oranges.

-ANY FRUIT, EDIBLE FLOWER, SPICE, HERB, etc....can be a GARNISH.

-fancy glassware is your FRIEND.

Don't be afraid to experiment, have fun creating your own Mocktails, virgin Mixers, and refreshing non-alcoholic, tea-based drinks! I offer a few mocktails of my own creation at Kombuchick Bar (http://www.kombuchick.com), so if you are in the Hampton Roads area, swing by 2500 Church St and try one!

One of my favorite small towns in Northern Arizona is a little jewel called Pine.  The two best things in pine: Hawaiian ice cream (what!) and local honey.  Seeing as this is a healthy blog, I'll focus on the latter.  The Honey Stand sells honeys of all different varieties and potencies.  I like the lighter tasting ones, my husband goes for the hardy and and heavy varieties.  My kids like their fruit butters (sugar-free, after all why does fruit need more sugar?) and we all leave happy with our purchases.

For those of you that follow my blog, you'll notice that I use honey as my go-to sweetener.  It's a great alternative to processed sugar and has anti-bacterial, anti-fungal and anti-viral properties.  It also has antioxidants and is a great remedy for a coughing child (over one years old, of course).  There have been several times that I have mixed it with a little hot water and lemon juice for a natural cough medicine for my daughter, just like my Dad did when I was a kid.

Something new that I recently learned is that honey can also help people acclimate to local allergens.  That's because local honey contains local pollens in small doses, which helps immune systems adapt.  This pollen is also what gives honey it's nutritional properties. 

That's why recent analysis of honey samples from large food suppliers is so disconcerting. The Palynology (the science of studying palynomorphs, such as pollen) Research Laboratory at Texas A&M analyzed 60 honey samples from 10 states and the District of Columbia.  Here's what they found:

-76 percent of samples bought at chain groceries had all the pollen removed.

-100 percent of the honey sampled from chain drugstores had no pollen.

-77 percent of the honey sampled from big box stores had the pollen filtered out.

-100 percent of the honey packaged in the small individual service portions had the pollen removed.

-Samples  bought at farmers markets, co-ops and “natural” stores had the full, anticipated amount of pollen

  Source: www.care2.com

Without the pollen, health benefits of consuming honey are removed.  However this lack of pollen at large chain stores also has potential adverse health effects.

Pollen residues help trace the origin of honeys.  Without those residues that means the location that honey was produced is unknown.  This untraceable nature of these honeys makes safety assurance difficult.  These honeys could have come all the way from China and have potential contaminants like heavy metals.

Bottom line: if you want your family to avoid potential contaminants from untraceable honey and get the health benefits of using a natural sweetener, then buy your honey locally.  That will probably mean a trip to the Farmer's Market, which is always a great family activity if you ask me.

The other day while perusing the internet I came across an article that blew me away. It was called How To Store Produce Without Plastic. Check it out now, don't worry, I'll still be here when you get back.

Wasn't that great? How many of you just throw everything in the fridge? If you participate in a CSA, have a garden, or frequent Farmer's Markets then it's important to know how to store your fresh produce until you're ready to eat it. That means STOP PUTTING YOUR TOMATOES IN THE FRIDGE! I mean it. They're fine sitting on the counter, they like it there.

Anyway, I liked that article a lot but I like things organized, catagorized, and broken down into easy-to-read segments. So I spruced it up a little bit and reformatted it so that you can print off the information and keep it somewhere handy.  All credit for the information goes to MyPlasticFreeLife.com, I'm just trying to make it easier to access this information. So, without further ado, here are two printable PDFs: one for veggies, one for fruits.  Please click on the link to download the file, I've put the JPG's up there so you can see what it looks like but it's a much lower resolution (and only shows half of the veggie information)

Veggie Storing Without Plastic

Fruit Storing Without Plastic

Lemon Balm leaves can be harvested as needed, so whether you have an established patch or just planted yours yesterday, you'll soon be enjoying those fragrant lemoney leaves. Here's a few of my favorite (and never-shared-before) recipes.

Calm and Cozy Tea

Calm and Cozy

I blended this tea with two goals in mind. First, I wanted a tea that would act as a mild relaxant but not a sedative. A relaxant can be used to ease tension at any time of day, and is very safe for both children and the elderly. Sedatives, on the other hand, have a wide range of effects on people (some folks are even stimulated by certain sedative herbs like Valerian) and often cause drowsiness. I'm not into selling miracle cures, but would rather help people incorporate herbs and aromatherapy into their daily routine, if only for pure enjoyment. In short, I don't advocate the use of strong herbs without proper guidance.

Moreover, I wanted a gentle tea that would help settle my tummy should I happen to eat something that was not so easy to digest (I've mostly cut grain out of my diet, so when I indulge it can cause some serious stomache acidity). Calm and Cozy is what I concocted:

Ingredients:

• 1 Cup Peppermint Leaves
• 1/2 Cup Lemon Balm Leaves
• 1/4 Cup Fennel Seed
• 1/4 Cup Cinnamon Bark (chunks, not powder)
• 2 TBSP Ginger Root

If making a single cup, feel free to use fresh herbs. For this batch, all herbs should be dry for storage. You can use cinnamon powder instead of chunks, but be warned that if you don't contain it in a muslin bag during steeping, it will turn into slime. Thoroughly mix all ingredients and store in an airtight container.

For tea, use 1-2 tsp dry herbs for each 8oz cup of tea. Allow to steep for 10 minutes, strain and enjoy!

Sweet Meadow Smoke Blend

Sweet Meadow Smoke Blend is always popular at Wild Rose

I've never been a smoker, but I have had several friends ask me to help them quit with herbal teas. In addition to tea, I came up with this sweet herb blend to help satisfy the urge to smoke. Surprisingly, I really enjoy smoking this blend on occasion. It's tasty and slightly euphoric, the perfect addition to a warm night.

Ingredients

• 1/2 Cup Lemon Balm Leaves
  
• 1/2 Cup Red Clover Blossoms
• 1/2 Cup Chamomile Flowers
• 1/4 Cup Damiana Leaves
• Pinch of Pineapple Sage (or Sage of choice)

All herbs must be very dry. Put everything in a blender and use the ice crush mode to slowly grind the herbs. The mix should become slightly fluffy, but not super fine. Just enough to make rolling it easier. Store any extra herbs in an airtight container.

The Lemon Balm massacred by my neighbor is doing much better now. I should be picking my first leaves in a few short weeks!

In prior discussions, I've reiterated countless times my stance on loose leaf tea versus bagged, filtered teas; hands down, I always suggest going with the loose leaf tea. A better quality steep will result in using loose leaf teas versus filter- bagged tea.

However, many find the Heat- and- Seal DIY tea bags to be a lifesaver. Some could care less about the quality of their steep, and prefer the convenience and (of course), lack of debris-floating mess in their brew. They choose to use tea bag filters instead. Today's Tea Time Tuesday post is dedicated to YOU.

For those who prefer to use tea bag filters over loose leaf teas, in order of recommendation, I present to you the following options: 1) Reusable cloth tea bag, 2) DIY Heat- and- Seal tea bags, 3) Pre-bagged tea.

Reusable cloth tea bags are an excellent addition to your tea utensil collection. Choose one that hasn't been chlorine- treated, and still looks somewhat tan-brown. One wouldn't want those factory chemicals dripping into your delicious cup of warm tea. Using reusable cloth tea bags allows you to still get the benefits of consuming loose leaf tea, without the messy aftercare cleanup.

DIY Heat- and- Seal tea bags can be purchased at most holistic and organic food marts, and allow you the freedom of storing bagged tea for days when taking the time to measure, steep, scrape out used tea from a cloth tea bag, rinse the tea bag, etc are just too much. This method is perfect for busy, on-the-go pre-planners who want their week mapped out and on the calendar before it even begins. It is still best to go with unbleached tea bags, if you choose this option. All that is necessary is a little heat...either an iron or a flat iron...and you're set. Simply stuff as much tea as will fit into one of the bags, apply the heat, and seal. NOTE: If you use a hair flat iron, be sure to clean it VERY well; you would not want the chemicals from your hair products bleeding into your tea via your tea bags.

The prior two options are great, since they allow you to use your own loose leaf tea for steeping. For those individuals who don't care about the quality of their steep and just want a quick cup of tea, there are always pre-bagged blends (primarily orange pekoe and pekoe- cut black tea varieties, with some green thrown in for good measure).

Happy Steeping!

Yet another study has come out demonstrating the negative health effects of drinking soda.  Drinking a soda a day increases coronary heart disease by a whopping 20%.  That's just one measley soda a day! 

Kids are drawn to sugar, as many parents know.  Their growing bodies secrete hormones that cause cravings for carbohydrates and that can lead to kids eating frosted flakes with sugar on top.  Soda is super sweet, with 35-40 grams of sugar in one can.  Give a kid with a penchant for sugar a soda and it's a happy match, unless of course you look at the adverse health effects tied to soda consumption.

In addition to the recent study mentioned above, drinking soda has been associated with several negative health effects.  Examples include:

-An increased risk of developing type 2 diabetes- soda consumption increases the development of inflammation and obesity, which are also increased in type 2 diabetes.

-An increased risk of developing osteoporosis- soda leaches out calcium because it ha high levels of phosphorous, which effectively dissolves bone.

Increased bone fractures- again this is due to losing calcium.  Soda consumers are 3-4 times more likely to break a bone.

-Dissolved tooth enamel, increased periodontal disease and gingivitis.  This is again part of the high phosphorus content of soda

-Increased obesity- for each soda consumed, the risk of obesity increases 1.6 times

-Increased risk of allergies, like eczema and asthma-  This is due to reactivity to the preservative sodium benzoate.

-Decreased effectiveness of the antibiotics penicillin and ampicillan

So if your kiddos are soda consumers, it's probably time to stop that habit.   Here are some healthy alternatives help.

1.  Coolers: Make a little concoction of a couple of types of juice

2.  Sparklers:  Mix equal portions 100% fruit juice with sparkling water. 

3.  Fruit and veggie cubes:  Flavor ice water with slices of your kids favorite fruits and veggies.  Cucumber strawberry is a nice mix.

4.  Vegetable juice:  Vegetable juice has less sugar than fruit juice, and is a great way to get a vitamin boost.

5.  Home made lemonade- if you make it yourself you can reduce the sugar and use an unprocessed variety.

For more healthy food ideas for your kids, check our my site Healthy Kiddo Snacks.

This week last year I wrote my first post for Homegrown & Healthy. That was before it was H&H, when it was just a trial website and my sister-in-law, Danielle, and I were trying out.  A few years ago we were introduced to CSA's by Danielle and her husband (my hubby's brother) and I was admittedly overwhelmed by the lack of information that I could find on local CSA's.  Once I began doing a little research I found out that there was an amazing amount of information out there if only you knew where to look. Once we finally got on board I was disappointed to realize that I knew little about the food we were getting-- how to prepare it, the nutritional content, even how to store it. In doing this research for myself I concluded there must be others in the same boat that could benefit from this knowledge.

So H&H began.

Now here we are, a year later. I couldn’t be more proud. My vision for H&H has never been solid, I’ve always just trusted that it would end up where it should be and my mentality has been to simply let it “go with the flow”, for lack of better words.

When I say that Homegrown & Healthy has been a huge source of inspiration for me I don’t just mean the writers, but our audience as well. When you send me pictures of your gardens, your comments, your positive feedback, even your “likes”, it lets me know that you’re out there, appreciating the hard work that’s going into the site.  

As a result we’ve grown steadily over the past year.  We still have a long way to go, but next year it should be fun to look back on where we are at this moment and compare again. Some of these numbers, I realize, are pretty puny, but that’s just a reflection on where we need to grow.

As of today, we have:

• 789 followers on Facebook
• 12 followers on Twitter
• 13  followers on Pinterest
  
• 83 website subscribers
• 75 hits in the past day
• 2518 hits in the past 30 days
• 152 blog posts

In addition, we currently have four "full time" contributors (Jill, Leslie, Ash, myself) and two "part time" contributors (Danielle, Branwen).

To show how much we've changed over that time, here's the first picture I shared of Cocobaby publicly (on May 24, 2011), beside a recent picture of her (February, 2012)

My first picture shared of Callie (June 2011)  beside a recent picture of her (February, 2012)

Since we've started our online journey, hubby and I have lost at least 20 pounds each and kept it off. We don't keep records of our weight loss since that's not our goal, but it is a very pleasant side effect to eating healthy! Our family has reduced our waste by cutting out paper towels, switched to using cloth diapers (some of the time), and more than doubled the size of our garden.  Callie's snack area, where she packs her school lunch, is composed almost entirely of homemade snacks, no more pre-packaged granola bars or juice boxes around here.

Because of all of the wonderful things that this site has brought my way I also wanted to share that I recently renewed our site (along with domain name) for two more years, so we're not leaving you all anytime soon and I hope you can make the same promise to us!

Once again, thank you thank you thank you, and please keep the support coming. I read everything that you guys write to us and love the feedback.

Here's to another great year (and then some!)
-Aubrey

Lemon Balm can - and will - grow anywhere.

I have limited growing space in my current location, but I simply cannot imagine a Summer without Lemon Balm. This is another herb so tasty and easy to grow that there is really no reason to exclude it from your gardening plans.

Lemon Balm for You:

A mild sedative, Lemon Balm is invaluable for the restless mind, especially for children and the elderly (Lemon Balm tea does wonders for anxious Alzheimer'spatients). However this effect is very gentle, and Lemon Balm can be enjoyed any time of day. A known antiviral and tummy tonic, this herb is an ideal cold and flu treatment. Lemon Balm makes a wonderful sun tea, smoke additive and herbal bath. One sniff of this herb and you'll want to try it in everything!

Lemon Balm for Your Garden:

Lemon Balm was once considered a sacred plant due to it's abilities to attract bees. This makes it a wonderful addition to a garden bed, particularly with tomatoes. Its aromatic nature is also said to deter pests, including mosquitoes. One thing to be aware of is that Lemon Balm, like other plants in the mint family, are quite hardy and will spread wherever they can. If you live near a wild place, you may want to grow your Lemon Balm in a container so that it doesn't overgrow native vegetation (I've come across huge patches of Lemon Balm in the middle of the woods). However, if you live in the city like me, the only thing Lemon Balm has to compete with is lawns. Personally, I'd rather have more Lemon Balm!

How to Grow Lemon Balm:

My mow-happy neighbor dessimated the Lemon Balm patch growing in the the vacant lot next door. Good thing Lemon Balm is persistant, these chopped up patches are being moved to my yard!

Step 1: Pick a Spot

Containers suggested for wild spaces. City folks, plant it everywhere! There's nothing that brings me more joy than walking down a city sidewalk and brushing up against an overgrown patch of Lemon Balm. Most people don't notice they have such a useful plant taking over their yard. Like most herbs, Lemon Balm is not picky. It loves sun, but will also thrive in shade. It's best to wait a few weeks after your last frost to plant Lemon Balm. It will come back every year, so a fall planting is also appropriate.

The lawn had overgrown a planting area near my front patio, so I took a shovel to the grass and loosened it up about 6" deep. I also put down a 2" layer of topsoil.

Step 2: Soil/Container Prep

Loosen your dirt a bit and/or throw down a 2" thick layer of topsoil. Container gardeners, a 5 gallon bucket will give you a big and beautiful plant, but don't hesitate to give it a try in any pot you have around. I once had Lemon Balm growing on a windowsill in a 1/2 gallon planter.

Tiny Lemon Balm seeds.

A root clump salvaged from the massacre site.

Step 3: Plant it!

Lemon Balm can be grown from seed, but it grows very quickly from root clumps. If you spot some feral Lemon Balm growing in your neighborhood, you can dig up a clump and start a patch in your own yard (Lemon Balm is frequently found in vacant lots, but be sure that you aren't digging up a cared-for patch). For seed starters, I prefer either a local seed company or Botanical Interests, not only because they have high sustainability standards, but their packages are both informative and beautiful! Lemon Balm, like other mints, have super tiny seeds that are simply pressed into the surface of your loosened dirt. Gently water your seed bed, being careful not to scatter those little seeds.

Much better!

Step 4: Take Care

Seeds germinate in 10-15 days. They can be thinned to 12" apart when 1" tall, but it's not neccesary. Root clumps should take off quickly. Use the leaves as needed. Lemon Balm can be severely cut back and will happily return. When I find a large patch of feral Lemon Balm, I cut back whole stalks (3'-4' tall) and hang it upside down in big bunches to dry. If it's still early in the season, they'll grow right back!

Since Lemon Balm leaves can be picked as needed, next week I'll share some of my favorite Lemon Balm recipes, like my Sweet Meadow Smoke Blend: