The Top 10 Edible Plants to Grow Indoors

Laura Newcomer | Greatist.com

From farmers’ markets and Community Supported Agriculture, to urban farms and rooftop gardens, to produce delivery services, more and more people across the U.S. are embracing farm-fresh food.

And for good reason: Locally grown produce tends to be better for the environment and for local communities than its store-bought counterparts. Growing food at home also ensures that growers know exactly where their food comes from and how it was grown (no need to worry about deceptive food labeling). If you’re not whipping out the pruning shears yet, consider this: Learning new skills is good for our brains.

Luckily, you don’t need to be a farmer (or even live near a farm) in order to reap the benefits of home-grown produce. If you have a sunny window (or two, or five) and a bit of extra time on your hands, then you’re capable of growing your own food right at home. Read on for our roundup of 16 easy, healthy plants to cultivate indoors — and how to get them growing! 

GENERAL GROWING TIPS

Before you get started, here are a few tips that will be handy to keep in mind no matter which of the plants from this list you choose to grow.

All of these plants require well-draining soil, which means you will either need to use a pot with holes in the bottom or pile up some stones in the bottom of your pot before adding soil (so that the water can drain through the stones). If you choose to use a pot with holes in the bottom, be sure to put a shallow drainage container under the pot so the water doesn’t drain onto your floor, shelf, or windowsill.

For each of these plants, feel free to purchase potting mix at a garden center or make your own (You can also choose whether or not you want to stick with organic soils). Each plant grows best in a slightly different soil environment, but this general potting mix recipe will help get you started. 

Many of these plants grow best in areas that receive lots of sunlight and remain fairly warm throughout the day. Sunny windows are extremely helpful for growing plants indoors. However, if you don’t have sunny windows (or if the area is a low temperature), grow lights will be your new best friend — they help maintain optimal light and temperature conditions for plants regardless of outside weather or indoor conditions.


1. Avocados

Why They’re Healthy: Avocados are chock full of healthy fats in addition to vitamins E and B6 and carotenoids, which are high in vitamin A and have been linked to a reduced risk of cancer, heart disease, and eye degeneration. No wonder these fruits are one of our favorite superfoods!

How to Grow: It’s possible to grow an avocado tree from an avocado pit, but doing so may not yield edible fruit. If you want to eat what you sow, it’s best to purchase a dwarf avocado plant (varieties that yield the larger green-skinned fruit or the more common black-skinned fruits are equally good) . To tend for your tree, add some sand to the bottom of a large, well-draining pot before filling it with regular potting mix and planting your tree. Water the tree regularly but make sure the soil is never soggy — avocado roots don’t take well to being waterlogged. Prune the shoots regularly, and be sure to place the tree in an area with high ceilings — even dwarf trees can grow higher than 10 feet!

How to Harvest: Green varieties are ready to harvest when the fruits’ skin turns slightly yellow, while darker varieties are ready when their skins have turned almost black. Ripe fruits can be left hanging on the tree for a few weeks, but any longer than that and they’ll start to lose their flavor and texture.

2. Carrots

Why They’re Healthy: Carrots are a good source of a variety of vitamins and minerals, including thiamin, niacin, folate, manganese, potassium, and vitamins B6, A, C, and K. They also supply carotenoids, which are a big boon for eye health [1].

How to Grow: Purchase carrot seeds and a pot or window box that’s at least a foot and a half deep and wide, with drainage holes at the bottom. Fill the container to within an inch of the top with a humus-rich potting mix. Water the soil before planting the seeds. Plant the seeds one inch apart in rows that are six inches apart from each other, pressing the seeds gently into the soil and covering them with a thin layer of soil. Water. Place the container in an area that receives tons of light. Keep the soil moist, but not soaked. To help preserve moisture, soak some peat moss in water overnight and then spread it on top of the seeds. Expect the seeds to germinate (i.e., start sprouting) in about two weeks.

How to Harvest: Carrots are ready for harvest when they’ve grown to about ¾ of an inch across the top (just below the green stem). If you can’t see the carrot itself, gently brush aside some soil around the stem so you can size it up (Note: Though it may be tempting to see how big carrots can get, they’ll start to lose their sweetness and flavor once they surpass their peak size.). To pick the carrots, grab them firmly at the root and wiggle them around a bit, then pull straight up. If you find that the soil is quite hard, water it and then wait an hour or so before retrying the harvest. Once the carrots have been pulled from the soil, remove the greens immediately, wipe off any excess dirt, and let them dry before storing them in the fridge.

3. Garlic Greens

Why They’re Healthy: Pungent garlic is a member of the cancer-fighting allium family [2]. It’s also a Greatist-approved superfood that’s been linked to improvements in high blood pressure, high cholesterol, heart disease, and certain types of cancer.

How to Grow: Note: Growing actual garlic bulbs indoors is a bit tricky, but you can easily grow garlic greens, which can be used just like scallions. Start by purchasing a few garlic bulbs with small cloves, and don’t be afraid to buy a shattered bulb (i.e., one that’s started to burst or is fully pulled apart). Select a four-inch pot with drainage holes at the bottom (a quart-size yogurt container with holes poked through the bottom will also work) and a small bag of potting soil. Fill the pot with soil to about half an inch below the top of the container. Break the bulbs into individual cloves (leave the peel on), and push each individual clove about an inch into the soil, pointy end up. Plant about 12 cloves close together. Water well and place the container in a sunny spot. Water regularly, making sure that the soil remains moist but not soggy. Green shoots should appear in about a week.

How to Harvest: Once the shoots are 8-10 inches tall (this will take a few weeks), clip off whatever you need with scissors. When the cloves start putting up more sprouts, compost the contents of the pot, fill it back up with fresh potting soil, and plant new cloves (Each clove only sprouts good greens once; to have a constant supply, you need to keep re-planting).

4. Lemons

Why They’re Healthy: A Greatist superfood, lemons are packed with vitamin C and antioxidants, which could help decrease heart disease risk, reduce inflammation, and fight some cancers [3] [4] [5].

How to Grow: If you want the option of harvesting fruits right away, purchase a two-to-three-year-old dwarf tree at a nursery. Choose a clay, ceramic, or plastic pot slightly larger than the root ball of your tree, and make sure it has several holes in the bottom. Fill the drainage dish with stones to allow air to circulate. Use a potting soil specifically formulated for citrus trees, or choose a slightly acidic, loam-based potting mix. Place the plant in an area that will receive eight to 12 hours of sunlight each day and will ideally maintain a temperature between 55 and 85 degrees Fahrenheit. Water regularly, but be sure not to over-saturate the soil (it should be moist, not sopping wet). Citrus trees like moist air, so regularly misting the leaves with a spray bottle will help keep the leaves perky.

How to Harvest: Most lemons will ripen in six to nine months. Test for ripeness by looking for full color and gently squeezing the rind — a slight “give” indicates that the lemons are ready for eating.


5. Mandarin Oranges

Why They’re Healthy: These sweet little fruits are a decent source of antioxidants, calcium, phosphorous, magnesium, and fiber.

How to Grow: Purchase dwarf mandarin orange trees for the best chance of growing fruits successfully indoors. The trees will grow best in spacious pots with drainage at the bottom, and in rich soil. They also require a sunny location (rotate the plant regularly to ensure that it receives light evenly on all sides). Water regularly, allowing the soil to dry out slightly between waterings. The trees can grow up to six feet tall, and their root system grows along with them — when the roots begin to grow back on themselves or out of the drainage holes, it’s time to re-pot in a container that’s at least 2 inches larger in diameter.

How to Harvest: Mandarins need to be harvested as soon as they turn orange in order to preserve their flavor. When the fruits turn orange, clip or carefully twist and pull the fruit from the tree, making sure that the “button” at the top of the fruit remains intact.

6. Microgreens

Why They’re Healthy: A big bowl of leaves can be a stellar source of vitamins A, C, K, and folate. And microgreens (a.k.a. seedlings of herbs and vegetables) might have even more nutrients than their full-grown counterparts [6].

How to Grow: Start by purchasing a variety of seeds, such as radishes, kale, Swiss chard, beets, basil, and dill. Fill a shallow tray (no more than 2 inches deep, often called “seedling trays”) or a shallow pot with a drainage hole and fill the tray to the top with potting mix. Moisten the soil with water, making sure that it’s damp but not wet. Sprinkle the seeds evenly over the soil (they should be close to each other but not touching). Sift a thin layer of soil over the top to cover the seeds. Using a spray bottle, lightly mist the soil. Place the tray on a sunny windowsill in a room that’s between 60 and 70 degrees Fahrenheit. Mist or lightly water the soil daily so it remains moist; don’t let the soil dry out, but also make sure that it isn’t waterlogged. In about three to five days, the seeds will likely germinate — once they do, make sure they get 12-14 hours of light every day. Keep the soil moist at the roots, but avoid soaking the leaves.

How to Harvest: Once the seedlings have grown to one or two inches in height (expect this to take three weeks or more) and have about two sets of leaves, they’re ready to eat! To harvest the greens, hold them at the stem and use a pair of scissors to cut off the leaves, making sure not to cut into the root (by leaving the roots intact, you ensure that your greens will yield multiple harvests). Eat the microgreens right away or store them in a plastic bag in the fridge for up to five days.

7. Mushrooms

Why They’re Healthy: Mushrooms aren’t just flavorful; they’re also a good source of fiber and vitamin C as well as antioxidants and cancer-fighting compounds [7].

How to Grow: The easiest way to grow mushrooms indoors is to purchase a kit or grow them in a laundry basket. If you’re looking for a more labor-intensive option, follow these instructions.

8. Salad Greens

Why They’re Healthy: Just like microgreens, salad greens (which include iceberg, spinach, romaine, red leaf, and arugula) are chock full of vitamins A, C, and K, and also contain folate and iron.

How to Grow: Begin by purchasing starter plants or seeds from a local nursery (You can also order seeds online). Choose a planter box that has drainage holes in the bottom and fill it with potting soil. Use your finger to poke holes into the soil about four inches apart.

If using seeds: Sprinkle a few of them into each hole, then pat the soil back over the hole to cover them up.

If using starts: Massage the roots before placing each start in a hole, filling in around them with soil.

After planting seeds or starts: Water the soil. When plants start to appear (if growing from seed), pull out all but the largest, healthiest shoots. Water the soil regularly, making sure that it always remains moist to the touch.

How to Harvest: To harvest mixed greens, pull off only the outer leaves to allow the plants to keep growing, and be sure not to disturb the roots.

9. Scallions

Why They’re Healthy: Like garlic, scallions are part of the allium family of vegetables, which has been associated with cancer prevention and may help protect the body from free radicals (by-products of cellular processes that can cause cellular damage) [2].

How to Grow: No seeds required! To cultivate your own scallion crop, simply buy a bunch of scallions, wrap the bulbs together with a rubber band, and place the whole shabang (greens, bulbs, and all) in a glass with an inch of water. Change the water daily. When new green shoots appear and the roots have doubled in length (in about seven to 10 days), plant the scallions in a shallow pot or other container (not too big). Keep the plants evenly watered (i.e., don’t let the soil get too dry before watering) and in full sun.

How to Harvest: Snip the green tops (leaving at least an inch or two of the plant in the dirt) as needed. To use the white part of the scallion, harvest the plants when they’re six inches tall. Gently pull the white clump from the soil. Washed and trimmed scallions should keep for a week in the refrigerator (To maximize freshness, wrap them in a moist paper towel and store them in a plastic bag.).

10. Tomatoes

Why They’re Healthy: Tomatoes contain lycopene, which has antioxidant and anti-inflammatory properties and may help prevent coronary heart disease [9] [10].

How to Grow: Start by selecting one six-inch pot (for one plant) or a larger pot (approximately 12 inches) if you’d like to grow two plants. For a continuous supply of tomatoes, start one or two new plants from seed every two weeks. Fill the container(s) with starter potting mix and plant seeds about ¼ inch deep. Water, keeping the soil moist but not soggy. Place the container in an area that receives substantial sunlight, turning the pot(s) occasionally so all sides have even access to the sun. Expect the seeds to germinate in five to 10 days. When the seedlings are about three inches tall, transplant them from the starter mix to potting soil. About two weeks after transplanting, add an organic fertilizer to the mix. Water the plants thoroughly; again, keep the soil moist but not soggy. As the plants grow larger, they may need to be staked to avoid broken stems. When plants bloom, tap the main stem and larger side branches with your finger — this will help to encourage pollination.

How to Harvest: Tomatoes grown indoors will not grow to be as large as outdoor tomatoes, but they’ll still be full of tomatoey taste. When the fruits are red and firm, but with a slight “give” to the touch, they’re ready to eat. Either clip or gently twist and pull the fruits from their stems.

What To Eat When You're Broke

The lower your income is, the more difficult it is to be particular about what you feed your family.

This probably isn’t an earth-shattering revelation to anyone, but if you feel like experimenting, try to buy a week’s worth of healthy food for a family on a budget of, say, $50-75.  Food manufacturers that target lower income shoppers with more affordable products tend to include more GMOs and toxic ingredients in their offerings.

It just isn’t possible to stick to  my usual food restrictions.  Generally speaking I avoid:

• Non-organic dairy because of the hormones and antibiotics as well as the GMO feed given to the animals
• Non-organic meat because of the hormones and antibiotics as well as the GMO feed given to the animals
• Anything containing corn, soy, or canola in any form because it is almost certain to be GMO
• Anything with chemical additives like artificial colors, flavors, or preservatives
• Anything that is likely to have been doused in pesticides
• Anything containing neurotoxins like MSG, fluoride, or aspartame (along with other artificial sweeteners)

It is a matter, then, of weighing the pros and cons, and figuring out what things, for you, are the most important, while also deciding which standards can be sacrificed.  These decisions will be different for everyone, based on their personal health concerns, their genetic propensity for certain diseases, and the members of the family for whom they are buying the food.

Sometimes, when you’re looking at someone else’s situation while you are comfortably backed by a loaded pantry, it’s easy to be judgemental and tell them what they “should” do. The thing that we  must all remember is that when times are tough, a person may be down to these two options with a two week grocery budget:

1.) Buy strictly healthy organic foods and feed your family for perhaps 8 out of the 14 days.

2.) Carefully select which standards you will relax to keep the tummies of your family full throughout the wait for the next paycheck.

Very few people are going to choose option one.

Usually, I have an enormous stockpile of non-GMO dried foods and a flourishing garden to serve as a back-up for whatever non-toxic items are being offered at a reasonable price that week.  Because I’ve recently moved and am rebuilding my pantry from the ground up, I have no such stockpile right now. I am at the mercy of the food manufacturers.

When your budget is extremely limited, the normal healthy eating suggestions of shopping only the perimeter of the store or visiting the farmer’s market will not suffice to feed a family.  As much as you may want to dine only on locally grown, fresh organic produce, a $50 farmer’s market spree will only get you through a few days if you are totally reliant on only this food.

The Lesser of the Nutritional Evils

So what is a broke, but health-conscious, shopper to eat?

After strongly considering the list above, I decided not to cut corners on the organic dairy, neurotoxins, or the GMOs.  I have a growing child and these things are at the top of the toxic pyramid for her development.  This isn’t to say that the pesticides aren’t harmful, or the preservatives are not a  chemical minefield.  In a perfect world, I’d avoid all of it, and you should too.

If you are in a situation where you have to feed your family and don’t have a lot of money to do it, you need to do your research well before looking at those brightly colored packages with the false promises of nutrition within.  While this list isn’t comprehensive, here are some things to consider about conventional grocery store offerings.

GMOs: Genetically modified foods have not been tested for long-term effects on humans.  There is a great deal of evidence to indicate the GMOs can cause a host of illness.  Peer reviewed studies implicate GMOs in the development of grotesque tumors, premature death, organ failure, gastric lesions, liver damage, kidney damage, severe allergic reactions, a viral gene that disrupts human functions…you can read more HERE.

Hormones and antibiotics: Livestock animals that provide meat or dairy products are tainted with growth hormones, antibiotics, and GMO feed.  These items pass through the food chain to the consumer. Growth hormones can cause opposite sex characteristics in developing children, early puberty, the development of cancer, and infertility. Furthermore, the world is quickly becoming immune to the effects of antibiotics because of constant exposure through the food supply, which means that there is the potential for things that should be easily treated to become deadly due to antibiotic resistance.

Pesticides: The use of pesticides in conventional farming is rampant.  Even the hijacked the Environmental Protection Agency has to admit that the ingestion of pesticides can cause health problems.  They warn of the risk of “birth defects, nerve damage, cancer, and other effects that might occur over a long period of time.”  (Keep in mind, however, that despite this warning, the EPA just RAISED the acceptable limit of glyphosate at the behest of Monsanto.) Especially at risk of harm from pesticides are prepubescent children and fetuses.

Neurotoxins: Our water supply is spiked with fluoride, a neurotoxin that  lowers IQs, causes infertility, has been linked to cancer and causes hardening of the arteries. Nearly every packaged food on the shelf is seasoned with MSG in one of its many names, and many lower calorie foods and diet drinks are sweetened with aspartame.  Both of these are excitotoxins that cause brain cell death instantly, causing decreased IQs, headaches, depression, and seizures.

Assorted chemical cocktails:  The length of the ingredients list in your food is often a direct indicator of the unhealthiness of the item. When an item contains a host of additives, colors, flavors, and preservatives, you can safely bet that most of the nutrients are gone.  These highly processed foodlike substances are very difficult for the body to break down so that the few remaining nutrients can be used. If you can’t picture what an ingredient looked like in it’s natural state, it probably isn’t something you really want to eat.  When is the last time you saw a tertiary butyl hydroquinone grazing in a field, or a calcium propionate growing in the garden?

What should you eat when you’re broke?

Grains: If you can’t swing organic grains, look for whole grains with few or no additives.

• Wheat flour
• Brown rice
• Pasta (with recognizable ingredients)
• Couscous
• Quinoa
• Barley

Meats:  If you can’t afford grass-fed organic meat, at the very least look for options that are guaranteed to be hormone and antibiotic free.  The USDA does not allow the use of growth hormones in pork, which makes it a slightly better option.

Here’s a little primer on those confusing meat labels:

• Hormone-free: This means something with beef, but is nothing but a marketing ploy when you see it on poultry or pork, as the USDA does not allow the use of hormones with those animals.  Hormone-free does not mean antibiotic-free
• Antibiotic-free: Because of poor and stressful living conditions, factory-farmed animals are very susceptible to illness.  Antibiotic-free means they were not prophylactically treated with antibiotics. This does not, however, mean that the animal is hormone-free.
• Grass-fed: Grass-fed cows are allowed some access to the outdoors and are not fed grains or corn.  This does NOT mean they are organic, because the grass they are grazing on may have been chemically fertilized and sprayed.  Unless you have actually seen them roaming around the farm, keep in mind their access to the outdoors may not be the lovely rolling pastures that you have in your mind, but a crowded corral with hundreds of other cows.
• Free-range: This label doesn’t mean diddly squat.  It means that the animal is allowed a minimum of an hour a day outside.  This could mean that they are crammed into an open area with a billion other chickens, still, without room to move, or that their cage is put outside, leaving them still tightly confined. Like the grass-fed cows above, unless you actually see the farm with the gallivanting chickens or pigs, take the label “free-range” with a grain of salt.

Your best options, if you can’t afford organic meats, are to go for the hormone and antibiotic free options as a supplement to vegetarian protein sources like local eggs, beans, and organic dairy products.

Fruits and vegetables: If organic produce is not an option, look for the items with the lowest pesticide loads.  (This list by the Environmental Working Group is based ONLY on pesticide loads – some of the items they recommend could be GMOs).  Fruits and vegetables that can be peeled often subject you to less pesticides than thin-skinned items. If you must buy conventional, wash the produce carefully and peel it if possible.  Look to these stand-bys:

• Apples (peeled)
• Asparagus
• Avocados
• Cabbage
• Cantaloupe
• Eggplant
• Grapefruit
• Kiwi
• Mangoes
• Mushrooms
• Onions
• Oranges
• Pineapples
• Rutabagas
• Sweet Peas
• Sweet Potatoes
• Turnips

 Dairy products: Conventional dairy products are absolutely loaded with hormones.  Dairy cattle are given high levels of female hormones to make them produce a greater quantity of milk. This makes little boys develop female characteristics and makes little girls hit puberty at a far younger age than normal, which is the reason you see 4th graders with large breasts and hips.  These hormones can also trigger obesity in both genders.  Because of the public outcry, some dairies have pledged not to use rBST, the most commonly used of the growth hormones.  Do your research to discover if there are any such brands available to you.  The Lucerne brand from Safeway is guaranteed to be hormone free. (It’s interesting to note that Monsanto, the company that pushes rBST, wants the FDA to disallow dairies to put this on their labels, and that the FDA forces those who label their products rBST-free to also put the following disclaimer on the containers: “No significant difference has been shown between milk derived from rBST-treated and non-rBST treated cows.” (source) )

Organic dairy is still better, because the cattle are fed a healthier diet and are free from antibiotics.  If you can’t swing it, at the very least, search for rBST-free dairy products. For products, you can save loads of money by making your own from untainted milk.  Learn how to make yogurt, how to make yogurt cheese, and how to make cottage cheese.  Plain yogurt can also be used as a healthy substitute for sour cream.

Water:  If you are on city water, chances are, your water is loaded with chemicals, from fluoride to ammonia to chlorine.  I won’t drink this water, and I won’t let my children drink it either.  The large 5 gallon jugs provide the least expensive way to buy water.  Also look for sources of spring water to fill your own containers. (This interactive map can help.)

Other Tight Budget Tips

Build your pantry. It’s hard to think about building a pantry when you have barely enough food in the cupboard to make it between paychecks.  But if you can purchase one bulk item per shopping trip, in a few months you will have a pantry that will allow you to make higher quality grocery purchases on your weekly trips. At that point, you can start going to the farmer’s market, which in many locations is very reasonably priced, buying in enough bulk to preserve your foods, and have the occasional splurge.  Go HERE to learn more about building a whole foods kitchen on a half price budget.

Be scrupulous about food hygiene.  Wash your produce very thoroughly and soak it in a baking soda bath.  Also remember to careful wash your beans and rice. (Click HERE to see some photos of the dirt that comes off of a cup of rice!)

Get growing.  Even if it is the off season, you can sprout some seeds on your counter to add fresh nutrients. You can grow some salad greens and herbs in a sunny windowsill.  Invest a few dollars each week in some seeds and you will soon be able to supplement your diet with nutritious, organic, home-grown veggies.  Go HERE to get more ideas for growing your own food on any budget, in any location.

Visit outlet stores.  Sometimes places like Big Lots or grocery clearance centers have organic options at good prices. You might be able to pick up canned goods, cereals, and crackers at a fraction of the normal grocery store price.

Forage for freebies.  In many locations, even the city,  there are free delicious foods just waiting for you to pick them.  Dandelions, wild berries, nuts, and nutritious leaves abound. Just be very sure you know what you’re picking and then enjoy your wild foods.  Check out this excellent guide to the nutritious goodies that may be in your backyard masquerading as lowly weeds.

Plan on at least one extra frugal meal per day.  Have peanut butter and crackers, a bowl of oatmeal, or soup for one meal per day – not every meal has to be made up of protein, veggies, and grains.

 Don’t give up.  If you are feeling financially defeated, it is sometimes easy to say, “*bleep* it!!!” and just get some Ramen noodles or macaroni and cheese and call it a meal.  Don’t do it!  Do the very best you can with the resources you have available. Remember, if you can’t afford good food, you definitely can’t afford bad health – it’s even more expensive.

 The Simple Truth

There are a lot of things that readers may find to pick apart in this article – and that’s good!  By thinking critically and discussing these things, sometimes we can come up with solutions that may not have occurred to us previous to the conversation. I’m not some expert that shouldn’t be questioned – I am just a mom on a budget.  Some of the suggestions here were gleaned from the comments sections of previous articles.

Do your research and do the best that you can with what’s available given your resources.  Create a plan to provide better options in the future. Don’t go down that toxic trail laid out by Big Food without fighting, kicking, and screaming.

About The Author:

Daisy Luther is a freelance writer and editor.  Her website, The Organic Prepper, offers information on healthy prepping, including premium nutritional choices, general wellness and non-tech solutions. You can follow Daisy on Facebook and Twitter, and you can email her at daisy@theorganicprepper.ca

Orlando Police Arrest Activists for Handing Out Food

In Orlando, FL

Activists have been arrested for giving out food to the Poor & Homeless in a public park.

RED40 - You Probably Eat This Every Day

Red 40 is a petroleum and coal based, red colour dye used extensively throughout the world.
It has been claimed to cause: Impaired brain function, hyperactive behaviour, difficulty focusing, tumors, lymphomas, allergic reactions, lack of impulse control, carcinogens, aggravation of ADD and ADHD symptoms.



Click the image below to find put more about the hidden risks of food dyes:

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Raw Vegan Kale Chips.

KALE CHIPS RECIPE

MAKES 4 SERVINGS

INGREDIENTS:
-1 bunch kale -1 bell pepper -1 C soaked walnuts -1/2 C nutritional yeast
-1/4 C maple syrup -2 TBSP lemon juice -1/2 TSP salt -1/2 TSP cayenne
METHOD
-Soak nuts overnight and then strain them. -Place nuts in food processor, add remaining ingredients, and pulse until the entire mixture is fully incorporated. -Place kale leaves in a bowl, add your mixture, and then massage the mixture into the leaves. -Spread the coated leaves on your dehydrator sheet or on cookie sheet with wax paper. Dehydrate overnight or bake in oven at 200F until crispy.

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Autumn Pizza With Roasted Sweet Potatoes, Kale & Mozzarella

By Elizabeth Starnes from Mind Body Green

This pizza hits all the high notes of fall cooking, with very little hassle. Savory sweet potatoes, caramelized red onions, crispy kale and creamy mozzarella all combine to make a seasonal, bright and balanced pizza. With little more than good-quality olive oil and some fresh garlic, the ingredients really shine.

You can make your own pizza crust (gluten free or otherwise), or look for store-bought varieties in your supermarket. Whole wheat or regular both work beautifully. Consider roasting up all the toppings and setting them out along with individual portions of pizza dough, to cook either in the oven or on the grill, for a fun and personalized dinner party dish. For vegan diners, just omit the mozzarella and replace it with some vegan cheese, sliced avocado (post-oven) or nothing at all — still delicious!

(Serves 2-3 as a main course)

Ingredients:

• 1 batch of your favorite pizza dough
• 1 sweet potato, skin on, sliced as thinly as you can
• 1/2 red onion, sliced thinly
• 2 garlic cloves, minced
• 1 & 1/2 cups kale, ribs removed, chopped
• 4 tablespoons olive oil
• kosher salt and pepper to taste
• 1 medium-size ball of fresh mozzarella, torn up into pieces
• Chopped fresh herbs (try basil, parsley, chives, thyme) and extra virgin olive oil to serve

Directions:

Preheat your oven to 400 degrees. On separate baking sheets, toss the sweet potatoes with the garlic, then the red onion, and the kale, with a tablespoon of olive oil and a bit of salt and pepper. Roast them in the oven individually until the sweet potatoes are tender, the onion has caramelized, and the kale has crisped up. Remove them from the oven, and transfer to bowls.

Crank up your oven to 500 (make sure its clean or it'll smoke like hell!). On a baking sheet (or a pizza stone if you have one), drizzle some olive oil, and stretch out your pizza dough in any shape you like. Top with the sweet potatoes, onions, kale, and torn up mozzarella if using. Drizzle everything with a bit more olive oil, and bake in the oven for 10-15 minutes, or until the pizza crust is golden brown and cooked through, and the cheese has melted.

Remove from the oven and transfer to a cutting board or large plate. Sprinkle over some chopped herbs, slice however you like, and enjoy!

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Dr. Terry Wahls Cured Herself of Multiple Sclerosis

Editor's note: This talk is a personal narrative and is not yet backed by larger experimentation.

Dr. Terry Wahls learned how to properly fuel her body. Using the lessons she learned at the subcellular level, she used diet to cure her MS and get out of her wheelchair.

Watch Minding Your Mitochondria: Dr. Terry Wahls at TEDxIowaCity it's worth every minute:



For four years, secondary progressive multiple sclerosis confined Dr. Terry Wahls to a tilt-recline wheelchair. But by using Functional Medicine to create the Wahls Protocol, Dr. Wahls has transformed her health and body: now she walks easily without a cane and commutes by bicycle.

She did this even though, Multiple Sclerosis has no known cure. According to Wikipedia.com:
"Multiple sclerosis (abbreviated MS, known as disseminated sclerosis or encephalomyelitis disseminata) is an inflammatory disease in which the fatty myelin sheaths around the axons of the brain and spinal cord are damaged, leading to demyelination and scarring as well as a broad spectrum of signs and symptoms. [...]
MS affects the ability of nerve cells in the brain and spinal cord to communicate with each other effectively. [...] In MS, the body's own immune system attacks and damages the myelin. When myelin is lost, the axons can no longer effectively conduct signals. [...] Although much is known about the mechanisms involved in the disease process, the cause remains unknown. Theories include genetics or infections. Different environmental risk factors have also been found .
Almost any neurological symptom can appear with the disease, and often progresses to physical and cognitive disability. MS takes several forms, with new symptoms occurring either in discrete attacks (relapsing forms) or slowly accumulating over time (progressive forms). [...]
There is no known cure for multiple sclerosis. Treatments attempt to return function after an attack, prevent new attacks, and prevent disability. MS medications can have adverse effects or be poorly tolerated, and many patients pursue alternative treatments, despite the lack of supporting scientific study
While I'm not qualified to judge if what Dr. Wahls did for herself constitutes a "cure," she no longer has apparent symptoms, and she did it by dumping the best "care" and drugs available in the world.

"Too many of us have spent years, sometimes decades, failing to provide our cells with the building blocks they need to conduct the chemistry of life properly." ~ Dr. Terry Wahls

Source: Healthy Holistic Living

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Robyn O'Brien on Kids and Food Allergies from GMOs

Robyn shares her personal story and how it inspired her current path as a "Real Food" evangelist. Grounded in a successful Wall Street career that was more interested in food as good business than good-for-you, this mother of four was shaken awake by the dangerous allergic reaction of one of her children to a "typical" breakfast. Her mission to unearth the cause revealed more about the food industry than she could stomach, and impelled her to share her findings with others. Informative and inspiring.

About this speaker

Robyn authored "The Unhealthy Truth: How Our Food Is Making Us Sick and What We Can Do About It." A former Wall Street food industry analyst, Robyn brings insight, compassion and detailed analysis to her research into the impact that the global food system is having on the health of our children. She founded allergykidsfoundation.org and was named by Forbes as one of "20 Inspiring Women to Follow on Twitter." The New York Times has passionately described her as "Food's Erin Brockovich."

Pesticides In Produce: Shopper’s Guide

Eating organic produce can be expensive, especially depending on the time of year, and where you live. Although I advocate to eat as much organic produce as possible, sometimes that just isn’t possible. Organic foods, overall, will have higher nutrition because the soil they are grown in is more mineral dense, and they are not sprayed with chemicals that are harmful to the human body.

You have probably heard of the “dirty dozen” and “clean 15″ at some point in your life. The Dirty Dozen are the fruit and vegetables that are most contaminated with pesticides, and should always be bought organic (you would never catch me eating one of these plants non-organic). The Clean Fifteen are those plant foods which are least likely to test positive for pesticides, thus, you can safely buy these foods non-organically.

Analyses of American produce have shown that if you choose five servings of fresh produce from the Clean Fifteen rather than the Dirty Dozen, you can lower the amount of pesticides you consume by 92%!

Below is a shopper’s guide to pesticides in produce which you can print out and bring with you to the grocery store to help guide you on which fruit and vegetables to buy organic. By clicking on the image below, you will be brought to another page which will bring up a much larger version of the shopping list. 

Click the image above to get a full-sized PDF that you can print out and bring with you to the grocery store!

Article source: Live Love Fruit

The Top 30 Flowers For Bees

Bees are vital. Without them, pollination of crops doesn't occur. Bees work tirelessly to provide us with our food, but are struggling in the wild. In recent years it has become apparent that bees, not just the honeybee, are under threat and some have already gone extinct. Find out on this lens which flowers to grow for pollen and nectar that will feed them and help them to increase their numbers. Insects and plants must now be taken care of by gardeners if they are to survive.The private garden is now a better place than the countryside for wildlife, since much agricultural land is now devoid of the diversity of flowers insects need to give them their 'five a day'. It is now thought by scientists in the field that insects need as much variety in their food as we do to get all the trace minerals and vitamins to keep them healthy, so go on, plant flowers for the bees!


HA= Hardy annual   HHA =Half hardy annual   P = Perennial   HB= Hardy biennial   HS= Hardy shrub


·  1
Cosmos (HHA) is an annual flower easily raised from seed. It’s also one of the very best for the bee. Grow it in groups, making the collection of pollen easier for the bees, who won’t have to fly as far to find their food. Cosmos grows 2-5ft tall, the majority reaching about 2ft. It’s from Mexico, so a half hardy annual. Plant out after all danger of frost has passed, and deadhead to keep them flowering continuously through the summer. These open, flat flowers will delight you as well as giving the bees a feast.
·  2
Aster (HHA) ‘Compostion’ or Michaelmass Daisies. Many modern hybrids have little or no pollen. easy to grow, colorful and late summer to autumn flowering, they provide food late in the season. Important if honeybees are to be well fed to get through the winter months.
·  3
Sunflowers (HA) are a great choice, available in many heights and colours to suit your garden space. Choose yellow or orange over red, which bees don’t like. Varieties exist now for the allergic gardener, containing no pollen. Obviously avoid these when wishing to attract bees.
·  4
Calendulas or marigolds (HA) are great for bees, especially the original single flowered pot marigold. Dead head regularly for a longer flowering period.
·  5
Primulas. (HP) The native primrose, (primula vulgaris), primulas of all kinds, even the drumstick ones are great early food for bees. Cowslips (primula veris) are also good members of this extensive family of perennial plants.
·  6
Rudbekia (HHA) are an extensive group of cone flowers from the aster family. A wide variety of heights, mostly available in yellows and oranges, sure to brighten your border and feed bees. There are also a few hardy perennial ones, of which ‘Goldsturn’ is my personal favourite. All are easy to grow from seed.
·  7
Scabious or cornflowers (HA), another aster family member, are mostly blue flowered and bees adore them. Dead-headed regularly, they’ll flower all summer long.
·  8
Lavender (HHS) There are plenty of lavenders to choose from, all needing plenty of sun and well drained soil, but they’ll reward you with plenty of fragrant flowers for cutting and drying. Just watch them get smothered in bees when they come into flower.
·  9
Bluebells (bulb) Another early food supply. Just a note of caution for UK growers. The native English bluebell in now under threat from the Spanish bluebell, which outcompetes and crosses with it. So please ensure you are planting the native bluebell to ensure you don’t endanger a bluebell woodland near you.
·  10
Hellebores (HP) The Christmas rose! A lovely flower to have in your garden from late winter to early spring, this plant will tolerate some shade and moist conditions, though not wet. When bees emerge from hibernation they need food fast. This one gives them a snack when there’s little else around.
·  11
Clematis (Perennial climber) The majority of clematis will provide pollen, and I’ve watched bees happily moving from flower to flower gathering their crop. Always plant clematis deeper than they were in the container, as this gives more protection against cleamits wilt. These plants are hungry and thirsty, so add good compost to the planting hole. They also like their roots in the cool and heads in the sun, so once planted I place either a thick mulch or a pile of stones or gravel around their roots, keeping them cool and conserving moisture.
·  12
Crocus (bulb) Early flowering, plenty to choose from, and planted in the autumn to flower year after year. These are great value and cheer me up as well as the bees!
·  13
Mint (HP), especially water mint, is loved by bees. It’s great in your cooking, too. Easy to grow, it can be a bit of a thug, so either grow it in a container or prevent its escape around the garden by burying a bucket (with holes in the bottom for drainage) and plant your mint into that.
·  14
Rosemary (HHS) A mediterranean herb, rosemary likes well drained soild and full sun. It flowers around April/May. A great culinary herb, bees will take advantage of the pollen as long as you prune it correctly. This is best done straight after flowering, as most of the flowers will appear on new wood. Don’t prune rosemary back to old, bare wood as these are not likely to regrow. Depending on where you live and soil conditions, rosemary can be short lived, so take some cuttings each year so you can replace the old plant should it dsie or become too leggy.
·  15
Thyme (H to HHS)) There are now quite a few varieties available, tasting slightly different to each other eg lemon thyme. However, I’ve noticed that the wild thyme (thymus serpyllum) attracts a lot of bee visitors and tends to flower more profusely. But they are all worth growing. Give them the same growing conditions as rosemary and lavender.
·  16
Hebe (HH-HS) This extensive group of shrubs have wonderful flowers for bees. Plenty of pollen, all on one flower and plenty of flowers on one shrub. They vary in height, are mosly blue or pink and tolerate most soils. They dislike too much wet, so a well drained soil is best. Water well, though, until established.
·  17
Borage, the bee herb. (HA) Borage is blue flowered, simple to grow and in fact one type grows wild in the UK, though originally from Syria. Easy, prolific and the bees love it.
·  18
Echinacea, the cone flower. (HP) Now available in a variety of colours, all of which will attract bees. Echinacea Tennesseensis will attract birds, bees and butterflies.
·  19
Mignotette. There are HA, HHA and Perennial members of this family. They are sweetly scented and will attract and feed your bees, especially Reseda lutea.
·  20
Thrift, or Sea Pink (HP) is a great plant for a rock garden, trough or wall. Holding its bright pink flowers well above the grass-like foliage, it will cheer your garden and make the bees come back for more! Give it well drained condiitons and lots of sun.
·  21
Sedums are also excellent plants for rock gardens and walls. There are many to choose from, but avoid Sedum Spectabilis Autumn Joy if you’re planting for bees. Biting stonecrop and English stonecrop (sedums acre and anglicum). are natives, and great for bees.
·  22
Sweet Williams (Dianthus barbatus) (HB) are fantastic flowers for bees. An old cottage garden favourite, bees are attracted to the pink or white flowers and we love the perfume! They are members of the dianthus family, as are Pinks and Carnations, all of which are good for the bees.
·  23
Monarda (Bergamot) (HP) This is the herb that flavours Earl Grey tea, but the bees love its flowers for pollen and nectar. Its folk name in the Uk is bee balm. It likes a moist but not wet soil and can cope with a bit of shade. Share it with the bees! Bergamot tea is a herbal treat in itself. Just pour boiling water on the leaves and allow about ten minutes before drinking.
·  24
Cornflower (HA) Easy to grow, cheap and cheerful, cornflowers are another cottage garden favourite. Thier blue flowers act like a bee magnet. Grow in as large a group as you have the space for. This makes it easier for the bees to spot them and saves them flying around more than necessary. It’s easy to save seed from one year to the next, too.
·  25
Poppies (HA-HP) All poppies are attractive to bees, and are laden with pollen in nice open flowers. Very easy to grow, especially the annual kinds, and easy to save seeds to sow next year. Enjoy their delicate petals while your bees enjoy a feast.
·  26
Verbena Bonariensis (HP) a tall, delicate looking perennial with purple/mauve flowers that add a tropical feel to your borders. This is easy to grow from seed and sown early enough will flower in its first year. One not to do without!
·  27
Snapdragons (Antirrhinum) (HHA) Plenty of choice in heights and colours. Have you ever watched a bee enter and leave a snapdragon? Their weight pulls the lower part of the petal down so they can get inside for their food, and you can hear them buzzing while they are in there. Lovely to watch.
·  28
Ageratum (HHA) Easy to grow, with heads of blue flowers and another member of the compositae family, so lots of food on one flower head. This is one of my favorite annuals in the garden. Just don’t plant out until all danger of frost has passed and dead head for more flowers.
·  29
Echinops (globe thistle) (HP) This lovely blue thistle is very ornamental, even when not in flower, standing about 36″ tall. Bees and butterflies love the flowers which provide plenty of nectar. Easy to grow from seed and will come back year after year.
·  30

Digitalis (foxglove) (HB) Foxgloves make great food for bees. As they are poisonous, protect children from them and handle wearing gloves. As long as these precautions are taken these are wonderful plants for the garden and the bees. A woodland plant, they’re useful for a shady spot.






Other articles you may enjoy:

More Than Honey (A Bee Movie): The Not So Talked About Factory Farming of Bees

Oregon Temporarily Bans Pesticides Following Bee Deaths