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Tossed in capers, garlic oil, parmesan and chopped red walnuts.

I drank another green juice (I'm on day 4 of a 5 day juice cleanse) and cleaned up the mess.

He said it was delish.

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Note to self: Don't forget to give your squash some breathing holes before baking. Otherwise it will explode.

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If you have a food processor, this is a quick raw cranberry side-relish or sauce that adds a mega-dose of vitamin C to any meal!

Raw Cranberry and Persimmon Sauce Recipe:

• 16 oz (one pound) organic fresh crannberries
• 4 very ripe persimmons - choppped
• 8-10 soaked Medjool dates
• the zest and juice of one lemon
• the zest and flesh of one orange
• 1/2 teasp. ses salt

Put everything into a food processor with the s-blade and process until well incorporated. It will need to run for about 30 seconds to get the dates chopped/incorporated.

Add more dates if you want a sweeter sauce

Omit the lemon if you want a less-tart sauce

This recipe makes a BIG AMOUNT: 32 oz (one quart) of sauce. Can't finish it all? You can freeze it, share it with friends in a cute mason jar or add 2T to your breakfast smoothie for a dose of vitamin C and antioxidants! It will last in your refrigerator for 5 days.

Cranberries are actually a type of acidic berries that are rich in vitamin C and believed to contain excellent infection fighting properties.

A source of phytochemicals known as condensed tannins; these berries are powerful antioxidant with anti-inflammatory effect. 

Benefits of Cranberries

• Improve the body's circulatory system.

• A daily glass of cranberry juice will treat diseases like cystitis.

• Provide relief for asthma patients.

• Condensed tannins in cranberries can inhibit the oxidation of bad cholesterol and as a result protects body against atheroscelrosis.

• Tannins are also considered an important contributor to a healthy heart.

• Acts as bactericide and affects the acidity of the urine. In effect, it disrupts the development of kidney stone formation.

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Hmmm

This raw, delicious and dairy free beverage is my new coffee with cream replacement.

Just perfect for a rainy, cold morning or an afternoon treat.

Put all of the following ingredients straight into your blender:

• 16 oz of hot water 
• 2 T raw cacao powder 
• 1 T raw maca powder 
• 1/4 teaspoon cinnamon, sm. pinch cayenne pepper and pinch sea salt 
• 5 small pitted honey dates-soaked overnight or 2 big soft Medjools (no need to soak) 
• 10-12 whole, raw cashews 

Makes 2 servings

Blend on high for about a minute. It will be frothy, warm and slightly spicy.

Variations can include:

• Hazelnuts (10) or brazil nuts (4) instead of cashews 
• 1.5 T of maple sugar or coconut nectar instead of dates for sweetness.

Here's what Tamara Grenier, owner of Sacred Medicine Roots,  posted in her blog about Maca:

Maca is an adaptogen, a plant that provides non-specific benefits without inducing negative side effects. Adaptogens enable the body to increase resistance and adapt to external conditions. They assist the body’s natural rhythms to re-build weak immune systems, re-mineralize undernourished bodies, increase energy and endurance and promote homeostasis. Maca is believed to have a balancing and normalizing effect, especially on the endocrine glands and hormone production. Maca is capable of restoring balance irrespective of the direction of change from the physiological norms caused by a stressor. As an example, it is reported to be equally effective at restoring Thyroid balance in under or over-reactive thyroid conditions.

Maca is a highly nutritious food; a single root may contain up to 60 phyto nutrients. It contains 60% carbohydrates, at least 10% protein, 8.5 % dietary fiber, and 2.2% fats. Maca is rich in essential minerals such as calcium, magnesium, iron and selenium and contains linoleic fatty acid, which the body is unable to produce on it’s own and which is essential for cell growth and maintenance. .(See attached nutrient composition chart)Maca is also an effective emulsifier when used in recipes, drawing sugars and starches together with fats and oils, blending and rounding out the flavors.

Medicinal benefits of Maca include: enhancement of energy and nutrition, improvement of memory, correction of hormonal imbalances, alleviation of menopausal symptoms, improvement of libido, increased oxygenation of blood, and increased neurotransmitter production. Maca also has a balancing and nourishing effect on the adrenals and other endocrine glands and is believed to increase fertility in humans and animals.

To read the full article which incudes a great list of resources click here: http://www.sacredmedicineroots.com/eat/superfoods/maca/

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These two yummy shakes are loaded with nutrient dense and alkalizing Kale, and you'd never know it. Any picky eater will devour and ask for more. I prominse!

The greatest benefit of drinking green smoothies is the increased absorption of important nutrients. All plants cells are surrounded by a cell wall that must be broken open to release the nutrients inside. As a result, most of the valuable nutrients contained within these cells never enter our bloodstream. Blending raw, leafy greens guarantees a higher percentage of nutrients absorbed into your bloodstream. By just chewing your food you absorb about 15 - 25% of the nutrients, but blending makes your body able to absorb up to 95%!

Click here to see the recipe and full article on the onemedical EAT WELL blog!

http://www.onemedical.com/blog/eat-well/delicious-kale-smoothies/

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http://www.onemedical.com/blog/eat-well/delicious-kale-smoothies/

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I got a beautiful Crenshaw Melon in my CSA delivery and decided to make a smoothie: 

Minty Ginger Melon-ade Recipe:

• The flesh if one melon 
• The juice of 1.5 lemons 
• 1.5 inches of of big ginger finger (about 1.5 T chopped) 
• 12 mint leaves 

Put everything in a high-speed blender for 30 seconds. Super quick and so yummy! 

And for you mix-masters out there, this raw fruit smoothie would also mix well with all sorts of spirits!

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See the full gallery on Posterous

Grapes are in season and if you can find some Concord grapes, I highly recommend the splurge!

You know that unique taste of Welch’s grape juice? Well that's Concord Grapes.

But unlike Welch’s grape juice, this smoothie is UNPROCEESED pure, organic blended goodness that you can make at home.

These grapes have seeds - which is very GOOD THING. You want to eat the seeds! By blending the grapes in a Vitamix the big seeds inside these beautiful grapes get pulverized, which makes it much easier to get the nutrients of the grape seeds.

• 3 cups grapes
• 1 cup frozen mango for texture
• 1.5-2 cups mineral water - I chose a Lemongrass, Mint, Vanilla water - see photo. Yum!
• juice of 1/2 lime

From WHFoods site

Health Benefits of Grapes 

Few fruits have garnered as much attention in the health research literature as grapes. Part of the reason may be their widespread presence in diets worldwide. With the exception of Antarctica, grapes are cultivated on all of the earth's continents, and researchers from many different countries have been especially interested in this food. But an even greater part of the reason involves the amazing nutrient composition of grapes themselves. Every year, it seems like the list of health-supportive grape nutrients grows longer, and it can be challenging just to keep up with the many phytonutrients provided by this popular food.

Organized according to science-based categories, the list below will give you a general idea of the phytonutrient richness of grapes. While a single grape variety is unlikely to contain all of the phytonutrients listed below, grapes as a group have been shown to provide us with the following health-supportive nutrients:

• Stilbenes
  • resveratrol
  • piceatannol
  • pterostilbene
• Flavanols
  • catechins
  • epicatechins
  • procyanidins
  • proanthocyanidins
  • viniferones
• Flavonols
  • quercetin
  • kaempferol
  • myricetin
  • isorhamnetin
• Phenolic Acids
  • caffeic acid
  • coumaric acid
  • ferulic acid
  • gallic acid
• Carotenoids
  • beta-carotene
  • lutein
  • zeaxanthin

In addition to the above-listed nutrients, grapes have also been shown to contain the hormone and antioxidant melatonin as well as unique oligopeptides (small protein-like molecules) that have anti-bacterial and other properties.

With their overwhelming number of health-supportive phytonutrients, it is not surprising that grapes have been shown to provide many of our body systems with predictable benefits. Areas of benefit in grape research include the cardiovascular system, respiratory system, immune system, inflammatory system, blood sugar regulating system, and nervous system. Another area of special benefit is cancer prevention, with risk of breast, prostate, and colon cancer emerging as the most likely areas of grape anti-cancer benefits. The following paragraphs will give you a closer look at some key areas of health research on grapes.

Antioxidant Benefits

The wealth of antioxidant nutrients in grapes is somewhat startling! In addition to providing us with conventional antioxidant nutrient like vitamin C and manganese, grapes are filled with antioxidant phytonutrients that range from common carotenoids like beta-carotene to unusual stilbenes like resveratrol, and the total number of different antioxidant nutrients in grapes runs well into the hundreds. (Even the hormone melatonin has been identified in grapes and is known to act as an antioxidant provided by this food.) It's important to note that the seed and the skin contain the richest concentration of antioxidants. It's very rare to find a higher concentration of an antioxidant in the fleshy part of the grape than is present in the seed or skin. For this reason, most of the health research on grape antioxidants has not been conducted on whole grapes. Instead, this research has been conducted on grape skin, grape skin extract, grape seed, grape seed extract, or on grape extracts that contain skin and seed and flesh. As a general rule, the flesh of the grape contains approximately 1/20th-1/100th of the total antioxidant capacity of the seed or the skin.

The greater concentration of antioxidants in the skin and seed of grapes does not mean that we don't benefit from eating the whole grape, including the flesh! But it does mean that we need to treat grape studies as a whole as most likely reflecting stronger short-term antioxidant benefits than would be associated with short-term intake of whole grapes.

Research on antioxidant benefits provided by grapes or grape components includes the following findings. Grapes and grape components can:

• help prevent certain oxygen-related enzymes from becoming overactive. These enzymes include xanthine oxidase and catalase.
• increase our blood levels of glutathione (a critical antioxidant nutrient) and also increase the ratio of reduced-to-oxidized glutathione (one important measure of antioxidant capacity).
• help protect cell membranes from free radical damage.
• lower levels of oxygen reactive molecules in our blood.
• reduce oxidation of fat (lipid peroxidation).
• lower biomarkers of oxidative stress.

Anti-Inflammatory Benefits

Along with their strong antioxidant support, grapes provide us with equally strong anti-inflammatory benefits. Once again, research studies in this area have seldom involved dietary intake of whole grapes, but rather supplemental intake of grape components or grape extracts. Still, we have every reason to believe that these same anti-inflammatory benefits are offered by whole, fresh grapes, perhaps just not to the same extent in a short-term situation (like the few weeks or months that characterize most research studies). It's important to remember that we can enjoy grapes over a lifetime!

Grapes have been determined to lower our risk of excessive and unwanted inflammation in a variety of ways. Many pro-inflammatory messaging molecules can have their activity level reduced by grape intake. These molecules include interleukin 6 (IL-6), interleukin 1-beta (IL-1B), and tumor necrosis factor alpha (TNF-alpha). Overproduction of the pro-inflammatory enzymes cyclo-oxygenase 1 and 2 (COX-1 and COX-2) is also less likely following intake of grape components.

Cardiovascular Benefits

No body system is better situated to reap the benefit of antioxidants and anti-inflammatory molecules in grapes than the cardiovascular system. All cells in our blood need protection from potential oxygen damage (especially in our arteries where oxygen concentration in our blood is especially high). Our blood vessel linings also need strong antioxidant support. Chronic inflammation in our cardiovascular system is also a primary concern for many types of cardiovascular disease, and optimal regulation of inflammatory system activity is especially important in lowering our risk of atherosclerosis and other conditions.

The list of cardio benefits provided by grapes and grape components is perhaps the most impressive of all grape benefits. It's also one of the reasons that consumption of grapes in the form of red wine has been regarded by some researchers as a key for understanding "the French Paradox." The French Paradox refers to research observations about heart health in the French population in relationship to their saturated fat intake. Despite eating fairly large amounts of saturated fat in their overall diet, the French population as a whole has been observed to have much lower levels of heart disease than would be expected with high saturated fat intake. One of the reasons might be the anti-inflammatory (and antioxidant) support provided to their cardiovascular system on a regular basis by red wine. The idea that red wine (from red grapes) could help explain the French Paradox is just one more reason for us to consider grapes as a great addition to a heart healthy diet.

All of the following cardio benefits have been demonstrated in research studies on grapes and grape components:

• better blood pressure regulation, including blood pressure reduction if high
• better total cholesterol regulation, including total cholesterol reduction if high
• reduced LDL cholesterol levels
• reduced LDL oxidation
• reduced levels of reactive oxygen molecules in the blood
• reduced likelihood of cell adhesion to the blood vessel walls
• less clumping together of platelet cells, when inappropriate
• enhanced release of nitric oxide from endothelial cells lining the blood vessel walls in situations where vasodilation is needed
• better inflammatory regulation in the blood
• increase levels of glutathione in the blood

Blood Sugar Benefits

In terms of blood sugar regulation, not all fruits are created equal. Watermelon, for example, has a relatively high glycemic index (GI) value in the range of 70-75, and is not considered to be a food that can be freely eaten by persons having difficulty with blood sugar balance. Grapes, on the other hand, have long been classified as a low glycemic index (GI) food, with GI values ranging between 43-53. In the case of grapes, recent studies have also shown that the low GI value of grapes is a good indicator of this fruit's blood sugar benefits. Studies have now connected grape intake to better blood sugar balance, better insulin regulation, and increased insulin sensitivity. We suspect that the strong phytonutrient content of grapes plays a key role in providing these blood sugar-related benefits.

Anti-Aging and Longevity Benefits

Several grape phytonutrients may play a role in longevity and may provide us with anti-aging benefits. Best-studied in this area of health benefits is resveratrol (a stilbene phytonutrient presently mostly in grape skins, but also in grape seeds and grape flesh). Resveratrol has recently been shown to increase expression of three genes all related to longevity. (These three genes are SirT1s, Fox0s, and PBEFs.) Interestingly, some researchers have shown a parallel between activation of these longevity genes by resveratrol and activation by calorie-restricted diets. (In aging and longevity research, our ability to get optimal nutrition for the fewest possible amount of calories is related to our longevity, and the more we can decrease our calories while staying optimally nourished, the better our chances of healthy aging and longevity.)

Cognitive Benefits

Several recent studies on grape extract intake by animals, as well as grape juice intake by humans, suggest that grapes may provide us with some important cognitive benefits. For example, daily consumption of Concord grape juice in a 1-2 cup amount over a period of several months has been shown to improve the scores of study participants on the California Verbal Learning Test. Other studies on animals have shown that excessive accumulation of reactive oxygen species (ROS) in the brain can be prevented with intake of grape extracts, as can excessive accumulation of beta-amyloid protein in the hippocampus region of the brain. Synthesis of pro-inflammatory messaging molecules in the brain (including IL-6, IL-1B, and TNF-alpha) has also been shown to be reduced by intake of grape extracts. While large-scale human studies are needed to confirm these potential benefits, we expect that grape benefits for our cognitive health will be confirmed in future research.

Anti-Microbial Benefits

Numerous grape phytonutrients have been shown to have anti-microbial properties. These phytonutrients range from common flavonoids like quercetin to less common stilbenes like piceatannol and resveratrol. Recent studies have determined that grapes may also contain unique sets of oligopeptides (short protein-like molecules) that have anti-microbial properties. Exactly how we benefit from these anti-microbial substances in grapes is not yet known. But researchers have begun to speculate about their possible role in helping us prevent microbe-related problems like food-borne illness. While research in this area is clearly in its early stages, it will be interesting to see whether diets that are rich in grapes (or grape products like red wine) turn out to be associated with reduced risk of microbe-related problems like food-borne illness.

Anti-Cancer Benefits

The antioxidant and anti-inflammatory properties of grapes make them a natural for protection against cancer because chronic oxidative stress and chronic inflammation can be key factors in the development of cancer. If our cells get overwhelmed by oxidative stress (damage to cell structure and cell function by overly reactive oxygen-containing molecules) and chronic excessive inflammation, our risk of cell cancer is increased. By providing us with rich supplies of antioxidant and anti-inflammatory nutrients, grapes can help us avoid this dangerous combination of chronic oxidative stress and chronic inflammation.

Research on grapes, grape components and cancer has focused on three cancer types: breast cancer, colon cancer, and prostate cancer. In the case of breast cancer, the grape phytonutrients receiving the most research attention have been the catechins, proanthocyanidins, and stilbenes (especially resveratrol). For colon cancer, more research attention has been focused on grape flavonoids and grape anthocyanins. (This research tendency may mean that dark purple, red, and black grapes could end up being better choices for colon cancer prevention than green grapes, even though the jury is still out in this area.) One interesting development in the research on grapes and colon cancer prevention has involved studies on GADF, or grape antioxidant dietary fiber. While GADF is a proprietary product that may eventually be sold in the marketplace as a dietary supplement, the idea that grape fiber and grape antioxidants combine to provide our colon with special support makes perfect sense. Fiber is greatly needed for a healthy colon, and grapes provide us with approximately 1 gram of fiber in every 60 calories. Antioxidants are also needed, and grapes come through strong in the antioxidant category. This antioxidant-plus-fiber combination may be one of the reasons that colon cancer prevention has jumped out in health research on grapes. In the area of prostate cancer, it is the stilbenes (including resveratrol) have been the major focus in research on the anti-cancer properties of grapes.

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This not-so-green green smoothie is delicious!

In a blender - Vitamix or high speed

• 1 head purple kale - stems and all
• 1 pint of fresh strawberries
• 4 small frozen bananas
• 1/2 cup dried coconut
• 1 T coconut butter (oil)
• Optional - 1 T Maca powder
• 1 quart (32 oz) filtered water 

Blend for about 1-2 minutes - until smooth!

You'll get 8-9 cups of yummiess!

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In a blender (a high speed Vitamix is what I used)

1 bunch beet greens
1 pint strawberries
2 frozen bananas
1 qt water
3 pitted dates
1 scoop spoutein powder- optional

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Banana Blueberry Bread recipe:

In a blender:

• 5 bananas
• 1/4-1/2 cup water
• 1/2 T cinnamon
• 1/4 t salt

Put above liquid blended ingredients in a bowl and stir in:

• 2 cups almond flour
• 1/2 cup ground flax seed
• 1 pint blueberries
• 1 cup chopped walnuts

Spread onto dehydrator trays about 1/2 inch thick.
Dehydrate for 8- 14 hours or until as dry as you want..

Will last in fridge for 1 week
Will last in freezer for 3 months

For Banana Blueberry Oat Cakes:
Same recipe but substitute 1/4 - 1/2 cup of raw oats for for the 1/2 cup of ground flax seeds.
Use 1/4 cup scooper to make round cakes.
Place on dehydrator trays for 5-8 hours. They get dry fast!

ENJOY!

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Brigitte 415-602-2713

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Happiness is a well stocked refrigerator!

Here's how to make your own delicious green smoothie with spinach and peaches and 50 oz of almond milk with just 1.5 cups of almonds.... plus, you can make both with just a regular blender.

Easy Green Smoothie Recipe:

In a blender; blend until smooth, which can take up to 1-2 minutes

·       2.5 cups of filtered water

·       2 frozen bananas*

·       3-4 fresh peaches, pitted and quartered (frozen is OK if peaches are not in season)

·       3 oz of washed spinach (Speed Tip: Get 6oz bags of organic baby spinach and use ½ the bag so you don’t have to weigh)

Recipe Nutrition facts

Servings: 2

Serving Size: 22.5 oz

Calories: 131

Fat: 0.48

Cholesterol: 0

Sodium: 34mg

Total Carbs: 32.44

Dietary Fiber: 4.88g

Sugars: 20.27g

Protein: 3.20g

Homemade Almond Milk Recipe:
Place into a regular 8-cup blender the following:
•    2 cups soaked **raw almonds
•    4.5 cups filtered water
•    Pinch of salt
•    1 teaspoon vanilla extract
•    1-3 pitted *soft dates (optional if you want a sweeter milk)

• Blend on high for one minute.
• Your blender will be full of white, frothy almond milk with some almond pulp.
• You can use this thicker/pulpy milk as is (its great in a fruit smoothie) or you can remove the pulp by pouring the milk through a fine mesh strainer or cheesecloth. Nut milk bags are also great for getting the silkiest milks. Nut milk bags are fine mesh sacks that you pour the milk though and squeeze. They are sold in most health food stores.

This recipe yields about 50 oz of almond milk. Homemade nut milks will last 4 days in your refrigerator.

** raw almonds can be purchased at your local farmer's market. The ones you buy in supermarkets are pasturized and no longer 'raw'.
* Medool dates are soft enough to blend. But if you use a harder textured date, like a honey date, you will need to soak the date for an hour to soften it up. Otherwise it will stick to the blender’s blades.

A little prep the night before:
Start by soaking 1.5 cups of raw almonds overnight (8-12 hours) in filtered water by placing the dry almonds in a container with enough room to pour 2x the volume of water on top.  Place this container of water-covered almonds in the refrigerator. The nuts will absorb most of the water and plump up to 1.5 times their dry size while you sleep.

Why soak the almonds first?
Raw almonds contain enzyme inhibitors, which help to protect the seed and keep it from germinating too early and dying off.  These enzyme inhibitors also stop our bodies from assimilating the bounty of nutrients inside the nut. The soaking process ‘wakes up’ with the almond so that it becomes a living seed again. Once the nut begins to sprout, it becomes even more nutritious. In the morning the soak-water will be brown and somewhat cloudy. Rinse all of that ‘soak water’ off the almonds. Your 1.5 cups of dry almonds will expand to 2 cups of beautiful, plump soaked almonds.

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If you are a kale lover like me, you enjoy discovering new ways to eat this nutrient-dense green. Since pestos are beautiful green sauces, I thought why not make pesto out of kale?

Traditional Pestos are mostly raw sauces dominated by basil and garlic and usually contain cheeses.

• 2 bunch green kale (Curly or Dino Kale work best)
• 1/4 cup nutritional yeast
• 1 cup raw pine nuts or raw cashews
• zest of 1 lemon
• 2 tablespoon lemon juice (one lemon juiced)
• 8 cloves garlic
• 1/3 cup cold pressed olive oil
• ½ teaspoon sea salt

Raw Vegan Pestos are easy to make if you understand the basic ratios of greens/herbs/garlic/oil and nuts (the cheese sustitute). I encourage you to be creative and experiment.

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Ottolenghi is my hands-down favorite place to stop in London for breakfast, lunch or anytime. I purchased the hardcover book there last December, but you can now get it on Amazon.com:
http://www.amazon.com/Plenty-Vibrant-Recipes-Londons-Ottolenghi/dp/1452101248/ref=pd_sim_b_2

This is my new favorite recipe book. There are a lot of raw vegan dishes in this and many cooked veggie dishes that are wonderful too.

Ottolenghi has freshly prepared salads galore, baked goods and treats in a pristine white setting which artfully displays the yummiest vegetarian food I've ever laid my eyes and taste-buds upon!

Biography

Yotam Ottolenghi is co-owner of four Ottolenghi restaurants, co-author of Ottolenghi: The Cookbook and author of the weekly New Vegetarian column in the Guardian newspaper. He lives in London.

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To eat or not to eat

What you can eat in your backyard and beyond. The tips are great too!

Get it here for $2.99.

Thank you Sergio Boutenko for another great food tool!!

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Spring showers bring May flowers... and asparagus and leeks to the market.  This simple raw soup to makes a rainy Monday yummy and warm!

1 bunch of asparagus- chopped
2 leeks. White part only
1/3 cup of raw pecans
1/2 tbsp lemon juice
3/4 tsp sea salt
3/4 tsp ground coriander Place everything into a high speed blender. Cover ingredients with hot water- just enough to submerge the veggies. Blend on high for one minute.

Pour into bowls and drizzle with truffle oil. (optional). Lemon oil is also a nice addition.

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Free Event!

Are you interested in learning more about Raw and Living foods?
Does feeling more naturally alive sound appealing?

April 21, 2011
6:30-7:30 pm
Complimentary Admission
Avra Organic Spa

505 Beach Street, Suite 130
San Francisco, CA 94133

Join me at Avra Organic Spa and learn five easy ways to incorporate raw and fresh foods into your life!

I promise you it will be a lively talk and discussion on the topic of raw and living foods. I will talk about the deliciousness of Living Cuisine (aka raw food) and the nutrient superiority of a plant based diet. There will be plenty of samples for everyone to try. This is a free class, but please pre-register to make sure we have room (and food) for everyone! 

Resister by calling (415) 351-1500

Avra Organic Spa

505 Beach Street, Suite 130
San Francisco, CA 94133

P: (415) 351-1500
E: info@avraorganicspa.com

This class is not intended to diagnose, prescribe, or claim that any spa service can cure any ailment. We recommend that you check with your primary care physician before making any decisions regarding your health. All information that you receive at this event is for educational purposes only.

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When you eat this way you will get the most flavor, the most nutritional value and the most affordable prices!

In different parts of the world, and even in different regions of one country, seasonal menus can vary.

Here's a handy shopping guide for buying what's in season in the Spring (March, April and May) for my region - Central and Northern California:

Fruits
Kiwi
Cherimoyas
Rhubarb

Berries
Strawberries
Blackberries
Raspberries (late May)
Cherries (late May)

Citrus Fruits
Lemon
Lime
Oranges
Mandarins
Kumquats

Vegetables and Greens:
Artichokes
Asparagus
Avocados
Beets
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrots
Chard
Dandelion Chicory
Endive
Fava Beans
Fennel
Green Garlic
Herbs

Horseradish
Kale - may favorite food. Click for recipes!

Kohlrabi
Leeks
Lettuces
Mushrooms
Mustard Greens
Nettles
Onions
Parsnips
Purslane
Radish
Rapini
Rutabaga
Spinach
Turnips

For the greatest freshness look for foods that are locally grown and are in season!
Support your local farmers and eat organic when possible.
Eat seasonally!

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