Good health is beautiful. GARLIC, onions, ginger, thyme turmeric, cayenne, black pepper, veg broth, coconut milk. That pansy (which survives the winter) has antioxidant & anti-inflammatory properties.
6 BIG bulbs of garlic, separate into cloves only smashing & peeling half of the cloves
1 huge white onion, peeled & sliced
2 T ghee & 2 T olive oil
1/2 cup minced ginger
2 t fresh thyme
1/4-1/2 t cayenne pepper
1/2 t fresh milled black pepper
1 lemon, juice & 2 t grated peel
4 cups vegetable broth (Magic Mineral Broth)
1/2 to 1 cup coconut milk (I like the 1 cup)
sea salt, a bit added while sautéing & final then for seasoning
EVERYTHING ORGANIC! 6 BIG bulbs of garlic. 350°F oven. Place have of the cloves, unpeeled in a baking dish. Toss with olive oil, cover and bake 45 minutes. Meanwhile, smash the remaining garlic cloves and peel them. Set aside. Melt 2 T Grass-fed ghee in a 2-quart or larger pot. Add 1 huge white onion peeled & sliced, 2 teaspoons fresh thyme , 2 heaping tablespoons of turmeric*, 1/2 cup chopped ginger, 1/4 or more cayenne as you like, 1/2 teaspoon freshly ground black pepper, 1/4 t sea salt & half of the remaining garlic. Cook until the onions are transparent. You might need to add broth because the turmeric wants to thicken & stick so it can turn everything in your kitchen golden. Add the oven roasted garlic – popping each clove out of its skin. Add 4 cups of vegetables broth.** Simmer 20 minutes * I juiced fresh turmeric and added about 2 tablespoons of juice & 2 level tablespoons of dry. **I love Rebecca Katz & her Magic Mineral Broth. Well, I love all of her recipes. http://www.rebeccakatz.com
Puree the soup. Return to pot. Add coconut milk & heat through. Add remaining garlic cloves RAW, whole or chopped, your preference. Taste for seasoning and adjust.
Eat hot or cold. On rice or cauliflower. Tame it a bit with broth and vegetables. JUST BE SURE TO EAT IT! To be beautiful and smell like garlic. Refrigerate up to 7 days. Freeze some. Hey how about in ice cube trays? A little immunity shooter anytime. Straight-sided Ball jars work great. Be sure to leave 1″ of headroom to allow for the expansion during freezing. DATE ’em & eat within 3 months of freezing.
Garlic & Onion Cut at least 10 minutes before eating to release their power!
One clove of garlic has manganese, B6, C, selenium, calcium, copper, potassium, phosphorus, iron, B6. BOOSTS IMMUNITY!
Turmeric is a strong anti-inflammatory. Inflammation compromises your immune system. Turmeric must be eaten with black pepper & fat to best be absorbed. REDUCES INFLAMMATION!
Ginger improves digestion (helps with turmeric absorption & allium digesiton), reduces inflammation, may protect respiratory system, fights infections! DOES A LOT!
Coconut Milk is full of antioxidants C, E, & electrolytes potassium, magnesium, phosphorus & antiseptic properties & is an anti-inflammatory & has ZINC & is a strong gut health supporter. MIRACLE FOOD!
Black Pepper is high in antioxidants is anti-inflammatory, boosts nutrient absorption & gut health. BRING IT ON!
Cayenne – I go light on cayenne, a personal preference and intolerance to night shades, but it can aid digestion among many other benefits for folks.
Lemon VITAMIN C and then some. For immunity boosting Vitamin C (time release) is recommended. I drink the juice of half a lemon every morning in warm water to detox my liver a bit as well.
Basil, one of many herbs with significant magnesium, is combined with other good sources—chickpeas, pistachios, coriander, sesame seeds. EVOO, onions, garlic, tomatoes, turmeric, eggplant, salt, and pepper add more nutrients and flavor.
Check with your health care professional before taking any supplements. This post is not medical advice. My personal experience is that magnesiumS (the correct ones for me) really improved my health.
Magnesium is critical for every function in our body. Which kind though? And how much for what? This blog is based on information from a couple of my favorite go to resources: Dr. Livingood (lots of great YouTubes) and Dr. Heather Finley (Love Your Gut podcast).
My personal experience? What doctors thought was a heart attack was low magnesium. Luckily my heart was/is in great condition. Before the faux attack I would get tightness in my chest when I hiked and so I had a lot of heart (and lung) tests. No doctors found the magnesium issue or even mentioned it until I ended up in the hospital. By the time my low magnesium showed up in this regular blood test, it was really low. Because of our nutrient-depleted soil, our food is very low in magnesium. Check out Dr. Hyman’s advice for magnesium. https://www.youtube.com/watch?v=vq27w7y1pdc
Magnesium is needed for over 500 functions in our body including a healthy microbiome, strong bones, healthy muscles, easy digestion, calm nerves, and a focused brain. Stress depletes magnesium.
Chelated magnesium is more easily absorbed.
Magnesium Aspartate: aids muscle creation & energy, reduces muscle tension & cramping I take Magnesium Potassium Aspartate for my heart and also for avoidance of sore muscles from intense exercise.
Magnesium Citrate: calming, reduces acid reflex, aids digestion (but can cause upset stomach and has a laxative effect) very absorbable
Magnesium Chloride: topical preferred by Dr. Finley (I’m researching this one further.)
Magnesium Glycinate: aids rest & recovery, lowers inflammation, calming, aids sleep I take this one for calming and sleep.
Magnesium Malate: Magnesium and malic acid reduces fatigue, muscle aches, and chronic pain. Check what form of magnesium is used.
Magnesium Orotate: Heart and blood vessel energy production (I take Bioptimizers Magnesium Breakthrough which has multiple types of magnesium.)
Magnesium Oxide: (magnesium hydroxide) common, aids digestion (draws water to colon & can be too strong), headache relief, blood pressure regulation, calming, cost effective
Magnesium Taurate: aids in weight loss, blood sugar regulation, blood pressure regulation
Magnesium Threonate: supports cognitive function and brain health, relieves anxiety, promotes sleep
Magnesium Sulfate: (Epsom salts) Soaking for muscle relief and calming Food grade is ingestible as a laxative.
HOW MUCH? It’s an individual thing. Work with your healthcare professional to start slow and low. Maximum dosage is 350mg a day but that’s variable depending on the type of magnesium. It is worth the investment in time and trial for your long term health.
Bring your own chair & blanket to enjoy a DELICIOUS meal from Figulina with produce sourced from the farm. Beverages provided by Wine Authorities, Standard Beer, and Tribucha Kombucha.
Connect with friends, grab a beverage, tour the site, enjoy live music and plein air artists, get creative with our family friendly art activities, shop our Pay-What-You-Can Farmstand and learn something new about bees, composting, sustainable practices, and regenerative agriculture.
Oh, and did we mention free cupcakes, while supplies last?
Sandwich (both a meat and vegetarian option will be available)
Side
Beverage Option: Beer, Wine, or Kombucha
Spoonflower designer tea towel
Seed packet
Plein air artistsBrenda Behr, Heidi-Lee Peach, Galina Stockstill, and Robyn Spence will be stationed around the Farm to capture the beauty that unfolds, and a percentage of their sales will be donated to Raleigh City Farm!
Here’s my favorite meal—roasted vegetables. Here’s the recipe
Preheat oven to 425°F. Same for convection.
Line a sheet pan with parchment.
Fresh vegetables, cut various sizes. Broccoli, cauliflower, asparagus, mixed color carrots, fennel, and beets are pictured here. Onions, Brussels sprouts, kohlrabi, parsnips, radishes, garlic, sweet potatoes, potatoes, and more are also great roasted. For all the vegetables to be done at the same time, the trick is to cut the vegetables in various sizes depending on their water content and firmness. For example, above the carrots are cut smaller to cook in the same length of time as the other vegetables.
Olive oil to drizzle over the vegetables. For the above tray, I used 1/3 cup of EVOO.
Greek seasoning to sprinkle over the vegetables. For the above tray, I used 1-1/2 teaspoons of seasoning. I like Penney’s which is a combination of salt(Y), Turkish oregano, marjoram, garlic, lemon, and black pepper. Fresh rosemary finely chopped with salt and pepper is a good option instead of the Greek seasoning, too. If you like smokey flavor, try smoked salts.
EVOO-drizzle, spice-sprinkle, and hand-toss the cut vegetable pieces to distribute the EVOO and spices. Place each type of vegetable in its own area of the baking sheet. That way if one type of vegetable gets done sooner than the others, it’s easy to remove it from the oven.
Bake for 25 to 30 minutes, checking after 20 minutes. Serve with a Balsamic glaze or a Truffle infused vinegar.
Good health is beautiful. GARLIC, onions, ginger, thyme turmeric, cayenne, black pepper, veg broth, coconut milk. That pansy has antioxidant & anti-inflammatory properties.
6 BIG bulbs of garlic, separate into cloves only smashing & peeling half of the cloves
1 huge white onion, peeled & sliced
2 T ghee & 2 T olive oil
1/2 cup minced ginger
2 t fresh thyme
1/4-1/2 t cayenne pepper
1/2 t fresh milled black pepper
1 lemon, juice & 2 t grated peel
4 cups vegetable broth (Magic Mineral Broth)
1/2 to 1 cup coconut milk (I like the 1 cup)
sea salt, a bit added while sautéing & final then for seasoning
EVERYTHING ORGANIC! 6 BIG bulbs of garlic. 350°F oven. Place have of the cloves, unpeeled in a baking dish. Toss with olive oil, cover and bake 45 minutes. Meanwhile, smash the remaining garlic cloves and peel them. Set aside. Melt 2 T Grass-fed ghee in a 2-quart or larger pot. Add 1 huge white onion peeled & sliced, 2 teaspoons fresh thyme , 2 heaping tablespoons of turmeric*, 1/2 cup chopped ginger, 1/4 or more cayenne as you like, 1/2 teaspoon freshly ground black pepper, 1/4 t sea salt & half of the remaining garlic. Cook until the onions are transparent. You might need to add broth because the turmeric wants to thicken & stick so it can turn everything in your kitchen golden. Add the oven roasted garlic – popping each clove out of its skin. Add 4 cups of vegetables broth.** Simmer 20 minutes * I juiced fresh turmeric and added about 2 tablespoons of juice & 2 level tablespoons of dry. **I love Rebecca Katz & her Magic Mineral Broth. Well, I love all of her recipes. http://www.rebeccakatz.com
Puree the soup. Return to pot. Add coconut milk & heat through. Add remaining garlic cloves RAW, whole or chopped, your preference. Taste for seasoning and adjust.
Eat hot or cold. On rice or cauliflower. Tame it a bit with broth and vegetables. JUST BE SURE TO EAT IT! To be beautiful and smell like garlic. Refrigerate up to 7 days. Freeze some. Hey how about in ice cube trays? A little immunity shooter anytime. Straight-sided Ball jars work great. Be sure to leave 1″ of headroom to allow for the expansion during freezing. DATE ’em & eat within 3 months of freezing.
Garlic & Onion Cut at least 10 minutes before eating to release their power!
One clove of garlic has manganese, B6, C, selenium, calcium, copper, potassium, phosphorus, iron, B6. BOOSTS IMMUNITY!
Turmeric is a strong anti-inflammatory. Inflammation compromises your immune system. Turmeric must be eaten with black pepper & fat to best be absorbed. REDUCES INFLAMMATION!
Ginger improves digestion (helps with turmeric absorption & allium digesiton), reduces inflammation, may protect respiratory system, fights infections! DOES A LOT!
Coconut Milk is full of antioxidants C, E, & electrolytes potassium, magnesium, phosphorus & antiseptic properties & is an anti-inflammatory & has ZINC & is a strong gut health supporter. MIRACLE FOOD!
Black Pepper is high in antioxidants is anti-inflammatory, boosts nutrient absorption & gut health. BRING IT ON!
Cayenne – I go light on cayenne, a personal preference and intolerance to night shades, but it can aid digestion among many other benefits for folks.
Lemon VITAMIN C and then some. For immunity boosting Vitamin C (time release) is recommended. I drink the juice of half a lemon every morning in warm water to detox my liver a bit as well.
Personalize your nutrition because you are one of a kind.
Nutrition from food and supplements, is my ever-changing research project. Nutrition for Mental Health Certification, a CEU course that I took with PESI had the MOST VALUABLE TRUTH, and that is: n=1, the sample size for specific nutrition is one. EVERY individual requires unique health care. What’s right for me is not always right for you.
The legal disclaimer: I am a Duke Integrative Medicine Health Coach and nutritional chef, not a doctor. I do have a voracious appetite for health knowledge. BUT you must work with your trusted health functional medicine professionals to know what’s best for you. IMPORTANT! f you take ANY PRESCRIPTION medications, supplements (and even foods) may interfere with your Rx’s effectiveness or duplicate their purpose. Some prescriptions deplete nutrients that you might need to replace. On a diuretic? You’re losing magnesium. Acid blocker? You can’t absorb vitamin B-12. And the list goes on.
Do we need supplements? Yes. When I walked into the new Wegman’s here in Raleigh a few years ago, the produce department greeted me, like a continent covered with intense color. I actually cried because with all of this abundance, I thought, How can there be this much food and people still be undernourished in North Carolina, the U.S.A., the world? This food is not really enough—no matter how much and how perfect is—to keep our bodies and our brains healthy.
According to Author, Revolution Health Radio podcaster, and co-founder of the California Center for functional Medicine, Chris Kresser, the vitamin and mineral levels in our foods have declined 20 to 40% over the last 50 years. Our supermarket foods look beautiful but are lacking in nutrients because the soil’s microbiome has been destroyed by industrial agriculture’s mono-cropping, chemical pesticides and fertilizers, plant modifications to create beautiful, sometimes flavorless, fruits and vegetables that ship well and tolerate retarded ripening, and time-delay from soil to plate. I mistakenly thought that it was because there were not enough nutrients in the soil and that’s what fertilizers, organic ones, could replace. BUT the problem is that the microbial ecosystem of industrial farmed soil isn’t healthy. The microorganisms (bacteria, fungi, viruses, bugs, worms, etc.) make the nutrients bioavailable for the plants, just like our gut microbiome make nutrients available for us. Regenerative faming honors the soil. So grow your own, buy local, organic, and as fresh as possible for the highest nutrient content and the best flavor.
Oh and there’s a whole universe of nutrient synergy to dig into — like you need copper to utilize iron and magnesium for biosynthesis of D. You can see where this can lead.
Here’s a summary of nutrients and testing information as shared by Dr. Hyman‘s The Doctor’s Farmacy Podcast 602 interview with Chris Kresser.
BRAIN! ALL B vitamins are critical but B12 and Folate may only be absorbed sublingually for over 50% of the population. The MTHFR gene variant prohibits B12 and folate absorption except if taken sublingually. Bs are so important. If I become scattered or moody, it’s usually a B vitamin issue.
B-9 FOLATE & B-12 BRAIN Homocysteine or methylmalonic acid is a better test for B-12 ( and B-9 Folate) as serum B-12 doesn’t decrease until stage three and four of efficiency. Excess is possible but unlikely as it is a water-soluble vitamin, which means you pee it away.
IMPORTANT: For absorption, take B12 methylcobalamin and folate methylcobalamin sublingually (under the tongue) B-12 and Folate/B-9 (NOT Folic Acid, which is synthetic.) B infusions? Maybe not. Dr. Gundry summarizes B-12, folate, and iron in his September 13, 2022 podcast. BE SURE TO LISTEN TO THIS!
C 1000 mg TIME RELEASED or take 250 4 times a day. Immunity, iron/nutrient absorption, tissue repair, collagen formation, wound healing, bone & cartilage support. TOO much will give you diarrhea! Especially important for immunity and nutrient absorption!
CALCIUM BRAIN! Tricky to test because if our intake drops our body just pulls it from our bones so the levels seem normal. A chronometer is used which means patients record what they eat over three days which should be 1000-1200 milligrams a day. Tricky spinach seems high in calcium at 30 mg/cup but the oxalate in spinach can prevent any calcium absorption in the body. Brassicaceae (cruciferous vegetables) are a good source, i.e. arugula contains 32 mg per cup of available calcium. Some other sources include dairy and soy products, chia seeds, basil seeds, white beans, sweet potatoes, sunflower and sesame seeds. Get your calcium from food. It’s not recommended to take calcium supplements because of the cardiovascular risk and kidney stones.
COPPER BRAIN! Normal range is 62-140 mcg/dL. Excess copper is associated with neurodegenerative conditions. Test to be sure your level is not too high.
COQ10 Heart Health
D-3 The sufficiency level for D-3 is 30 ng/ml but but it’s safe up to 100 ng/ml. Shoot for 50 ng/ml.
I take 5000 IU per day, EVERY DAY. It is a major brain hormone.TAKE IT IN THE MORNING with K-2 and magnesium. D can interfere with sleep if taken later. Sunlight! Mushrooms, set in the sun have more D. In fact, get outside in the sunlight (no sunglasses) sometime between sunrise and 10 a.m. every day, even if it’s cloudy and your sleep will improve.
IRON Excess iron “rusts” your organs including your brain. Listen to the Dr. Gundry podcast linked above. Watch for iron content in your foods. I love dark green leafy brassicas and my iron level can be high, so I donate blood as often as I can.
K-2 There is no accurate test for vitamin K-2. Take it with your D-3.
LUTEIN 20 mg Eye health I take Bilberry and eat wild blueberries too.
MAGNESIUM THE MAGIC MINERAL you must have. A blood test reveals only a small percentage of the total magnesium in your cells and tissue. Some signs of low magnesium are mental apathy, depression, muscle cramps, constipation, anxiety, numbness, heart issues. Overdose signs are diarrhea, low blood pressure, fatigue, muscle weakness. Overdosing can be fatal but magnesium is definitely depleted from our food sources and it is so important for every function. Bioptimizers is one brand I take. Magnesium citrate and glycerinate are well absorbed—NOT OXIDE used in paint and is cheap.
OMEGA-3 BRAIN from a FISH SOURCE NOT FLAX OR WALNUTS 2000 mg ratio — DHA 66% (brain) EPA 34% (heart) Brain power, heart health. Balance overload of Omega 6 in our diets.
SELENIUM BRAIN Toxic if you overdose. Brazil nuts are loaded with it BUT my nails started ridging which is a sign of overdose so if you eat well it might be easy to get the 55 daily recommendation.
ZINC Brain function and immunity
These are NOT all of the vitamins, minerals, nutrients…just the top ones that seem to make my brain and body happy. Find a functional medicine doctor:The Institute for Functional Medicine
What not to eat? Sugar, fructose when it’s not packaged in a fruit or vegetable. Sugar is a real inflammatory ingredient and inflammation is terrible for the brain. Honey, maple syrup in moderation. And a splurge now and then because, well, I’m a bit fond of my family favorite baked goods. I do have to say that when I go off my healthy (mostly healthy) eating plan and splurge on biscuits, Christmas cookies, and other heavy carb/sugar things, I start to feel foggy and tired. That’s enough to motivate me to return to my luscious rainbow cuisine.
Skip alcohol and caffeine. Well, try to anyhow. I love Athletic Brew non-alcoholic brew as good as any alcoholic one, and Surely Wines, non-alcoholic wines.
What to eat? Organic, regenerative, fresh, real food as local as possible and in season.
SMASH Wild only Salmon, Mackerel, Anchovies, Sardines, Herring. Most omegas are in the skin.
Farm-raised okay for MAGIC-HEALTH-GIVING Oysters, Mussels, Scallops
Free range grass-grazed and finished beef, bison, lamb
Wild game (But consider their diet – are they eating Round-Up?)
Pasture-raised poultry
Nuts – Macadamia, pecans, walnuts, pistachios, pignoli Almonds and cashews cause issues for some folks.
Seeds – Pumpkin, sesame, hemp, chia, basil, flax
Nightshades see my upcoming blog…about these and oxalates
Brassicas (cabbage)
Artichokes LOVE LOVE LOVE
Fennel Celery Carrots
Alliums GOBS and GOBS of onions, leeks, shallots, garlic, chives
Fruits – mostly berries BUT also lots of pomegranates
Avocados
Squashes Winter & Summer
Tubers
Mushrooms LOADS shitakes, oyster, lion’s mane, maitake, reishi, cordeceps, morel, chanterelles, and any others you have fun discovering
Good FATS High heat: Ancient Organics ghee, avocado oil, sesame oil Low heat: grass fed Irish or French butter, EVOO—lots and lots of EVOO from Italy is the most nutrient dense
Pasta – from Italy
Cheese from France (Roquefort), Italy (Parmesean), Greece (Feta), and/or from sheep, goats, buffalo (Buf mozzarella is yummy.) I do use organic Mexican 3-cheese blend as well as a vegan version.
Eggs Free range, organic, local
Sourdough bread
CoCojune Yogurt – Coconut! I love this. I strain it to make it a thick Greek style yogurt and use it anytime I want a dairy replacement for yogurt or sour cream.
The NC Museum of Natural Science Eco-Adventures group visited Raleigh City Farm this week and we taste tested herbs (basil, mint, rosemary) with these date-based, cocoa-covered truffles. Mint was the favorite!
1 cup dates
2 tablespoons coconut oil
1/4 cup coconut flakes
2 tablespoons chia seeds
1/4 cup sunflower seeds
Dash of a natural salt
2 tablespoons cocoa
1 teaspoon monkfruit sugar
Blend all ingredients (except the cocoa and sugar)in a serious Blendtec or similar blender until it is pulverized. Refrigerate for an hour. Meanwhile mix the cocoa and sugar in a small bowl.
Scoop a teaspoon and form a ball. Roll in the cocoa mixture. Refrigerate.
Serve with fresh herb leaves for taste testing fun.
“Grammy, you snore. Well, you don’t exactly snore you kind of puff out little bits of air. Like Puff the Magic Dragon,” my granddaughter smiled. “Hey, how about I try this new trick I just read about—mouth taping. It’s supposed to keep you breathing through your nose (not your mouth) like you’re supposed to,” I said.
Off to the drugstore we went to find the perfect tape that would stick well but not rip off my lip cells. I tore off a postage size piece and taped my mouth shut. “Oh Grammy, are you okay?” I grunted and nodded, “yes.” I admit it was a little confining at first but then it was okay. My grand agreed to tape her mouth too but somehow after rolling in the bed and giggling, her tape ended up on her belly button.
Next morning, no snores but also no bags under my eyes, no congestion in my sinuses. Hey, this tape thing is very good. Not only did I feel great in the mornings, but I didn’t wake up in the middle of the night like I had been for a couple of years. I slept a solid eight hours. I still am sleeping all night and waking up clearheaded, fresh breathed, bright-eyed.
It’s especially important for young children as they develop to breath through their nose in order to develop correctly. Breath, an interesting read, has a lot of other great advice. Change your life.
The Iceman details how breath + ice coldness = body/brain health.
Years ago I read that the French always finish up their shower with tingling cold water. Of course, because it was THE FRENCH, I started doing it. I did notice a few perks (perkier) body parts, but it was a fad, that I let go down the drain. NOW, I’m back with a vengeance.
Wim Hof’s story is worth reading. It’s interesting because he’s such a free spirit who follows the universe’s pull. His passion for breath and cold works has healed a lot of people. The effects are scientifically proven. wimhofmethod.com ENJOY the WINTER! Try this—
12 cups of cabbage, 3 tablespoons salt, and time = delicious!
12 cups chopped cabbage
Mix with 3 T sea salt
Place in a sterilized crock. Press the cabbage firmly and top with a plate and a weight.
Cover. Check after 24 hours. Add brine of 1 t sea salt in 1 C water if needed.
NO metal utensils please. After 5 to 12 days you have delicious kraut!
Pack it into jars. Be sure the brine covers the kraut.
Draw a beautiful label. Add rafia and delight your friends.
Refrigerate. Keeps for months. Mine never lasts past 3 months. It will continue to ferment.
YUMMY sauerkraut is so easy to make. Besides just scooping it out and eating it, I add it to my salads, as a garnish for soups, and as an extra in my wraps. All you need is cabbage, sea salt, a crock or a glass jar, something to weight the cabbage under the brine and a cloth to cover it. I like about 1 part red cabbage to 3 parts green because it is just so brilliantly pink when it’s done. My KRAUT GURU’s book WILD FERMENTATION (Sandor Ellix Katz) is the best bedtime read. Next up, I’m trying – MISO and Summer Half Sour Pickles.
The other book that keeps me up nights digesting it (LOL) is THE GOOD GUT by Justin & Erica Sonnenburg, PhDs.
Chambers Life! 