The true spirit of the season is to love and protect each other and our Earth

This holiday season is marked by widespread economic and environmental trials. We are all being asked to look honestly at our actions and our choices. For many, this means the always difficult task of finding unique gifts for our loved ones has taken on the new depth of finding unique, meaningful and purposeful gifts!

As we are faced, both as a country at large and within our own families, with the challenge of making smarter choices, the backyard garden is finding a new home in our hearts.

Here are my Top 5 suggestions of Seeds to give as gifts this Holiday Season. I chose these seeds based both on the meanings they hold on on the usefulness and/or beauty of the plants they produce.

Enjoy!

5. Vervain

Beautiful Blue Vervain may help bring you love money and sleep!

Give Blue Vervain Seeds as a unique way to wish your friends and family blessings of Love, Healing, Protection, Peace, Purification, Chastity,Youth, Money and Sleep. Blue Vervain has also been used for thousands of years as an herbal remedy for a variety of ailments.

4. Thyme

Thyme is useful in your garden and your kitchen and may improve your Health and bring you blessings of Healing

Thyme was considered by the Greeks as a symbol of courage and sacrifice. Thyme is believed to have been in the straw bed of the Virgin Mary and the Christ child. In the Middle Ages, ladies would embroider a sprig of Thyme into scarves they gave to their errant knights. At various periods in history, Thyme has been used to treat melancholy, reproductive system ailments, and to improve digestion. In the 18th century, it was recommended as a cure for a hangover.

Give Thyme as a gift of Courage, Strength, Health, Healing, Love, and Purification.

3. Echinacea

Echinacea is frequently used to shorten the common cold or flu

Echinacea is one of the most well known and widely used herbs in America today. Native American are thought to have used Echinacea as a “cure-all”.

Today, people use Echinacea to shorten the duration of the common cold and flu and reduce symptoms, such as sore throat, cough, and fever. Many herbalists also recommend Echinacea to help boost the immune system and help the body fight infections

Echinacea should be given to bring wishes of Health and Strength.

2. English Lavender

Beloved worldwide for its unique Fragrance and Calming remedies

Lavender is well known and loved for it’s beloved fragrance and calming effects. Ancient Greeks and Romans used Lavender to scent their bath water. The flowers are believed to contain a special magic- they bloom over an extended period of time and have the unique quality of retaining their scent even after drying.

Give Lavender seeds to those you wish to bless with Love, Protection, Happiness, Peace, Chastity, Purification, Sleep and Longevity.

1. Bells of Ireland

The "Luck of the Irish" is said to live in these pretty flowers!

Bells of Ireland flowers don’t actually grow in Ireland. This flower gets its name from the luscious green color of its leaves. The lovely white-veined green bells are not flowers at all. Rather they are calyxes, which clothe the small sweet white flowers found within.

Bells of Ireland symbolize good luck in all areas of life. The flowers are said to contain the “luck of the Irish” because of their green color and whimsical shape.

Give Bells of Ireland to bestow great Luck to your loved ones!

Tips on giving seeds as a gift:

There are endless creative ways to present your gift of seeds, here are a few suggestions:

• Fill a peat pot with seeds, decorate with bay leaves and attach a small note describing the seed and its meaning.
  

  A cute and creative way to present a gift of seeds

• Place seed packets between the pages of a new gardening book:
  Beginner’s Guide to Gardening by Reader Digest
  The Gardening Book (for kids) by Jane Bull
• Place packets of seeds inside a bouquet of flowers. This is romantic way to say…my love for you will continue to grow…
• Wrap the seeds with an article or section of the paper that pertains to their meaning or significance. Tie up with a pretty, bright piece of ribbon, string or raffia. Be sure to include an explanation of the seed and the articles significance!
• A can or jar can be used as a very creative gift wrap. Start with a clean jar or can. Paint the lids, add a “belly band”of printed paper, wrapping paper, bandana or piece of fabric around the midsection. Cover the lid with a piece of fabric or lace and tie on with ribbon or string. Fill the jar with your seed packets and add a decorative tag with a note!
  

  Even a very simply decorated jar makes a great way to turn seeds into a gift!

Happy giving and happy gardening!

“The more we pour the big machines, the fuel, the pesticides, the herbicides, the fertilizer and chemicals into farming, the more we knock out the mechanism that made it all work in the first place.” David R. Brower

We pesticide to protect

For every gardener there are a number of benefits to growing your own fruits and vegetables. You don’t have to be a thrift-seeking, penny-pincher to realize that growing your own produce saves you money in the long run, not to mention the immeasurable benefit of healthy eating. However, along with growing your own food comes the responsibility of protecting those plants from unwanted insects and disease. Enter the pesticide…

Pesticides gained their fame in the post World War II era, when farmers were given access to DDT.  This synthetic pesticide was very successful for two decades, but resulted in both environmental and human damages. Ever since, large companies have succeeded in maintaining the myth that the general public needs pesticides to keep them safe from malicious, crop destroying insects. Be that as it may, growing your own fruits and vegetables has been around as long as the earliest humans and way before any artificial pesticides where needed to keep us safe.

The truth is that you can make your own all natural pesticides using simple ingredients that won’t cost you an arm and a leg to make yourself!

There really are large selections of homemade pesticides to choose from, so it is important to take the time to test and choose the right one for each species of plant.  Remember that “pesticide” literally means “a chemical used to kill pests,” which is NOT what we will be making.  The following recipes are designed to repel and discourage insects from destroying your hard earned fruits and vegetables, while sustaining a healthy environment for both you and your plants.

But there are alternatives!

Here are a few of the more common homemade “pesticides” and how they work:

*Remember to test all of the homemade pesticides on a small area before continuing onto the entire plant.

Oil Mixture-

The recipe for this is very quick and painless, and will specifically target pest eggs and immature bugs. You will want to spray the leaves and their undersides in an attempt to coat and cover the insects as they begin development.

You do need to be conscious of the liquid dish-washing soap that you use here (and other recipes) and pick one that you think is best.  Things like scented, anti-bacterial and other specialized soaps may have an adverse effect on your plant so start off by testing your mixture on a small section of plant before engaging the entire plant.

• 1 cup cooking oil ( i.e. canola or vegetable )
• 1 tablespoon liquid dish-washing soap
• Use 2 ½ teaspoons of this mixture in 1 cup of water

Mix all ingredients and pour into a large squirt bottle. Spray the oil mixture anywhere you have problem pests and ESPECIALLY where they lay their eggs!

Soap Mixture-

This has the same basic idea of the Oil mixture but without the oil.  You can also see that the mixture isn’t nearly as concentrated as the Oil mixture so you may want to increase the times you spray your plants to every 2-3 days for the next 2 weeks.  The Soap mixture will cause the pests to become paralyzed and unable to eat forcing them to starve.

Spray the mixture on the leaves and undersides for most effective use.

• A few teaspoons of liquid dish-washing soap
• 1 gallon of water

Mix all ingredients and pour into a large squirt bottle. Spray the oil mixture anywhere you have problem pests.

Garlic/Pepper Mixture-

This next mixture takes a little more time to prepare but will keep the bugs you have just gotten rid of, away for the season.

• 1/2 cup hot peppers of your choice
• 1/2 cup garlic cloves ( onions will also do )
• 2 cups water

Take all the ingredients and steep them in a container for 24 hours.  Place the container in a sunny spot if possible.  After 24 hours, strain the mixture into a spray bottle and spray your plants.

Tobacco or Nicotine Spray-

We can’t forget that some types of bugs (known as beneficial insects) are actually good for our gardens so it is helpful to use pesticides that can target specific bugs.   This tobacco mixture is great for caterpillars, aphids and most types of worms.

***PLEASE BE CAREFUL*** DO NOT use this mixture on peppers, tomatoes, eggplants, or any other member of the solanaceous family. Tobacco chemicals can kill these types of plants.

• 1 cup of tobacco
• 1 gallon of water
• 3 tablespoons of liquid dish soap

Similar to the Garlic/Pepper mixture, take the tobacco and mix it with the water and let them sit for 24 hours.  After 24 hours check the color of the mixture; if it is very dark, dilute it with water; if the color is too light to see, let it sit a few more hours.   Ideally the color will be similar to a light tea.  When the color is right add the liquid dish soap and spray your plants.

Orange Peel Spray-

This is another mixture that can target the bad bugs destroying your plants.  It will work great against soft-bodied bugs suck as aphids, fungus gnats, mealy bugs and will also repel ants.

• 2 cups boiling water
• Peelings of on orange
• A few drops castile soap

Take the boiling water and pour it over the orange peels and allow to sit for 24 hours.  Take the mixture and strain it into a container and add the soap.  Spray plants completely.

Tips for working with any home-made pesticide:

• Apply the pesticide on top of the leaves as well as underneath. Excess spraying can cause damage to plants.
• Most recipes can be used effectively with just a weekly spray. Excessive spraying may affect the plant as well as kill the good insects you want to encourage in your garden (earthworms, bees, ladybugs, etc.). If you aren’t seeing results with a 7 day spray, you can bump it up to 5 days but watch the plant carefully to make sure it can handle it without being damaged.
• Avoid spraying during hot sunny weather, spray later in the day to reduce the risk of plants burning.
• If it looks like rain, delay spraying the plants until the weather is clear since any rain will wash away the new treatment. If it has recently rained, wait till the plants are dry before applying treatment to prevent the recipe being diluted with water.
• When trying a new pesticide recipe on a plant, test a couple leaves before spraying the whole plant (spray then watch how the test leaves react after two or three days, if no signs of damage proceed with spraying the whole plant).

A home for all

As you learn which pests are harming your garden and which bugs you want more of you can begin to bring a sense of harmony without the use of harmful chemicals.

“Much like a subtle spider which doth sit
In middle of her web, which spreadeth wide;
If aught do touch the utmost thread of it,
She feels it instantly on every side.”
-  Sir John Davies, 1570-1626, The Immortality of the Soul

Peppers have always been one of the most popular vegetables in the home garden

Peppers in the Garden

There is such a great number of unique and delicious pepper seeds available that more and more home gardeners are trying their hand at growing from seed. Peppers come in a great variety of colors, shapes, sizes and flavors and are second only to Tomatoes as the most popular food in the backyard garden.

Growing peppers from seed can be a challenge but, armed with knowledge and persistence, even the most beginner gardener can successfully grow a great variety of peppers.

5 Tips for growing Peppers from Seed

1. When to Start Pepper Seeds:

   Start seeds at least 10 and preferably 12-14 weeks (if you live in a northern climate with a shorter growing season) before the last frost date for your area.

2. Germinating Pepper Seeds:

   Pepper seeds need moisture, a fairly warm temperature, air, and light for best germination. When choosing a soil make sure it is light and well draining (not “potting soil”) to be sure the pepper roots get get both air and water. A good choice for starting pepper seeds is a commercial peat-lite type seed starting soil directly from a newly opened bag (to be sure that the soil is weed free). Peat-based soils contain a live bacteria that helps to prevent mold growth. Chile seeds germinate at soil temperatures of 75° – 90°F (20° – 35°C) with 85°F (30°C) being ideal. You can use a heating pad or an old electric blanket combined with an pocket thermometer, Electric Soil Warming Cables or “plant propagation mats” found in nurseries and hardware stores.

3. Soak Seeds BEFORE Planting:

   Soaking your seeds before planting will help soften the seed hull. An easy way to soak the seed is to place the seeds in a small sieve and dip it into a cup or bowl of warm water. If any seeds float, dab them with your finger to break the surface tension. Some believe that the “floaters” generally do not germinate as well and/or produce stunted plants. Allow the seeds to soak overnight. (NOTE: this is the “true” organic gardening technique. Some gardeners prefer to soak their seeds in a chemical mix. If you are looking for that technique you will have to search elsewhere as we only promote organic techniques.) After rinsing your seeds, place them on several layers of paper towels to absorb the extra moisture. You are now ready to plant your seeds!

4. Plant Pepper Seeds:

   There are a variety of different seed starting containers commercially available. Some that are recommended specifically for starting pepper seeds are the: Gro-Packs, Styrofoam 40-cell trays from A. P. Systems, Peat Pellets or Peat Pots. Regardless of what container you choose to use you will need to tightly cover them, either with saran wrap or a fitted clear plastic dome. Covering after watering will create a “hothouse” environment- ideal for pepper seed germination! The seeds are set on the surface of the soil (the soil should be MOIST not too wet), one per cell and sprinkled with another light coat of potting medium, then given a light mist of water from a hand pump sprayer. Cover tray with the saran wrap or clear plastic dome and set on heating mat/blanket or other warm place like on top of your refrigerator.
   Do not set a domed flat in direct sun! It can cook the seeds.
   Remove the dome once to every other day to let fresh air get to the seeds and mist spray the soil if needed. Some chile seeds take a long time to germinate (70-90 days or more) , but they should do so using these instructions. So don’t give up! Once the seedlings are up, remove the plastic dome cover, but do not let the soil dry out. If the seedlings are allowed to wilt, they may not die, but their growth will be set back.

5. Transplant Pepper Seedlings:

   Seedlings should be transplanted to a 3 or 4 inch pot as soon as the first true leaves are fully unfolded, and the second pair of true leaves is just beginning to develop. About two weeks before you plan to transplant your seedlings to the garden you should begin “hardening off” (exposing the seedling to more sunlight and wind). No matter what type of pepper you grow, they like the weather hot. Transplant pepper seedlings outdoors after the last chance of frost has past. If the weather is still cool, delay transplanting a few days, and keep them in a coldframe, indoors or next to the house.
   Peppers should be spaced 18-24 inches apart, in rows 24 to 36 inches apart. This spacing may vary somewhat by variety.
   Pepper plants prefer moist soil. Avoid wet soil. Water regularly in the hot, dry summer months.
   Add mulch around the peppers to keep down weeds, and to retain moisture.

Watch them grow and enjoy!

When your Peppers are ripe and ready to be indulged, click here to check out our delicious recipes for cooking with even the hottest peppers!!

Peppers can be picked as soon as they reach a size which is edible.

The White House Victory Garden has a long and interesting story.

Contrary to popular belief, The term “Victory Garden” did not actually originate in the United States. The term can be traced back to the 1600s in England when a book called The Victory Garden by Richard Gardner was produced. During the time The Victory Garden was released, England was anticipating a potential attack by Spain. According to the book, the purpose of the new idea of a “Victory Garden” was to prepare cities to be able to provide for their residents in case of such an attack.

300 years later and  again, during a time of war and societal unrest, the term “Victory Garden” found its way to the US.

And so, the United States Victory garden began and, along with it, a great history of First Ladies who, for a variety of reasons, fought for the value they knew existed in the garden’s existence.

Here is my Top 5 list of First Ladies who have had the most profound impact on the White House Victory garden and, as a result, on community and home gardening in the US.

5. Patricia Nixon

Patricia Nixon organized garden tours of the White House.

Patricia Nixon was the wife of Richard Nixon, the 37th president of the United States.
Patricia Nixon started holding semi-annual (Spring and Fall) White House garden tours in 1973.
First Lady Nixon’s goal was to find a way to share the history and beauty of the White House gardens with the general American public.
The White House garden tours continue to be very popular.

4. Edith Wilson

Edith Wilson

Edith Wilson was the wife of President Woodrow Wilson the 28th US president.
President and First Lady Wilson were in the White House during WWI, a time when the country was trying to conserve resources. The Wilson’s brought in a flock of sheep to live on the White House lawn and to serve to mow and fertilize the First Lawn.
The Wilson’s efforts served as a powerful example of a creative way to conserve human, financial and natural resources.

3. Michelle Obama

Michelle Obama

Michelle Obama, wife of Barack Obama the 44th Us President, broke ground for the revival of the White House Victory Garden (gone since 1954) on March 20th 2009.
By October of the same year, the new White House Victory Garden produced 740 pounds of food. First Lady Obama reports to have spent only $180 on the planting of the garden!
The Garden’s crops include arugula, leaf lettuces, spinach, chard, collards, kale, tomatoes,
berries and herbs like basil, anise, hyssop and cilantro.
Some of the White House produce is used to prepare meals at the White House and some has been donated to Miriam’s Kitchen. Miriam’s kitchen is a Washington DC based foundation that prepares healthy meals for and feeds homeless men and woman in need.

2. Eleanor Roosevelt

Eleanor Roosevelt

Eleanor Roosevelt was the wife of Franklin D. Roosevelt the 32nd US president.
In 1943, during WWII, First Lady Roosevelt planted a large Garden on the White House lawn. The US Dept of Agriculture objected to the White House Garden but, seeing the potential for the garden to allow her to “lead by example”, Eleanor went forward with her plans.
By the end of WWII, Victory Gardens (behind private homes, in school yards, vacant urban lots, etc.) were producing 40% of the nations produce.
First Lady Roosevelt’s effort to “lead by example” resulted in a national effort that helped to conserve food and numerous natural resources, increase American’s consumption of fresh fruits and vegetables. In terms of physical health, this time period is considered to be one of the healthiest times for American’s.
The Roosevelt’s garden thrived until 1954 when President Dwight Eisenhower replaced it with a putting green on the White House lawn.

1. Abigail Adams

Abigail Adams

Abigail Adams was the wife of John Adams who was the second US president and mother of John Quincy Adams who was the sixth.
President Adams, First Lady Adams and their children were the first presidential family to live at the White House.
Abigail and the First Family planted the first “First Vegetables” at the White House in 1800.
First Lady Adams and President Adams did not have the opportunity to reap the benefits of their garden however, when Adams was voted out of office in 1801.
When Abigail’s son took over as the sixth president, he carried on the family tradition in the White House Garden and planted fruit trees, herbs and vegetables  to feed his own family.

The Garden Movement!

The history of the White House Victory Garden and the women who have championed it tells an interesting piece of our country’s story.
The renewed and growing interest in locally grown, organic and sustainable farming and agriculture combined with general concerns over food safety and chemical additives, is leading us toward another Victory Garden revival.
The “Victory Garden” movement has evolved into the “Freedom Garden”, “Peace Garden”, “Liberty Garden” and “Backyard Garden” movements.
Since the beginning, the “Victory Garden” has always represented one thing, self sufficiency sustainability and responsibility.
Now is a great time to start planning your own Backyard, Victory, Peace, Liberty, Freedom Garden!

Red Russian Kale is not frequently found in supermarkets and is a great addition to your home garden!

This heirloom Kale gets its name from the belief that Russians brought it to America in the early 1800s.

Red Russian Kale, also known as “Ragged Jack” after it’s mention in an illustrated vegetable garden book by Vilmorin-Andrieux, is easily recognizable by its blue-green leaves and reddish veining.

Kale is high in Beta-Carotene, Vitamin K, Vitamin C, Calcium, and Potassium. Red Russian Kale is sweeter, more tender and sturdier than other Kales and Spinaches and is perfect for soups and stir-fries.

For extra flavor, the leaves can be picked when they are still tender and small. For a little extra storage time, dip the leaves in cold water prior to storing.

Kale is a great Late-Summer/Early-Fall crop. Try these recipes and fully enjoy the great flavor of your Red Russian Kale.

Zuppa Toscana

Based on a popular restaurant starter soup.

INGREDIENTS

• 1 (16 ounce) package smoked sausage
• 2 potatoes, cut into 1/4-inch slices
• 3/4 cup chopped onion
• 6 slices bacon
• 1 1/2 teaspoons minced garlic
• 2 cups kale – washed, dried, and shredded
• 2 tablespoons chicken soup base
• 1 quart water
• 1/3 cup heavy whipping cream

DIRECTIONS

1. Preheat oven to 300 degrees F (150 degrees C).
2. Place sausage links onto a sheet pan and bake for 25 minutes, or until
   done. Cut links in half lengthwise, then cut at an angle into 1/2-inch
   slices.
3. Place onions and bacon slices in a large saucepan and cook over medium
   heat until onions are almost clear. Remove bacon and crumble. Set
   aside. Note- You can saute the kale at this step for extra richness in its flavor!
4. Add garlic to the onions and cook an additional 1 minute. Add chicken
   soup base, water, and potatoes, simmer 15 minutes. Note- This is where I prefer to add my kale! Russian kale will take the simmer without losing its texture and flavor.
5. Add crumbled bacon, sausage, kale, and cream. Simmer 4 minutes and serve.

Stir-Fried Kale and Broccoli Florets

An unusual side dish, a light fall lunch or dinner starter.

INGREDIENTS

• 1/8 cup extra virgin olive oil
• 7 cloves garlic, sliced
• 1 chile pepper, chopped (optional)
• 1 head fresh broccoli, chopped
• 1 bunch kale, stems removed and chopped
• 1/4 cup sun-dried tomatoes, cut in thin strips
• juice of 2 limes
• salt

DIRECTIONS

1. Heat olive oil in a large wok or skillet over high heat. Stir in garlic and chile pepper; cook for 2 minutes, stirring frequently. Stir in broccoli; cook 1 minute. Add kale, and cook 2 minutes, stirring frequently. Stir in sun-dried tomatoes. Pour in lime juice, and season with salt to taste. Toss well.

Pork Tenderloin & Steamed Kale

Beautiful showcase of pork and kale. Tenderloin can be marinated for a few hours, up to overnight…for extra flavor.

INGREDIENTS

• 2 limes, juiced
• 1 cup olive oil
• 2 teaspoons dried cilantro
• 1 teaspoon cracked peppercorns
• 1 teaspoon garlic salt
• 1 (1 1/2 pound) pork tenderloin
• 1 pound kale, stems removed and leaves coarsely chopped

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). In a small bowl , whisk olive oil with lime juice. Season with cilantro, garlic salt, and peppercorns. 
2. Brush the pork tenderloin with three tablespoons of the lime dressing. Wrap in aluminum foil, and place on in a large baking dish. Roast in preheated oven for 30 to 45 minutes, or until a meat thermometer reads 170 degrees.  Note- can be slow grilled on indirect heat on a BBQ if the weather is too hot or you want a smoky flavor!
3. While the tenderloin is cooking, place kale in a steamer. Cook for 20 minutes, or until tender. You can saute the kale now for a more intense flavor.
4. Slice the pork tenderloin into 1 1/2 inch thick slices. Serve on top of the kale. Whisk the remaining dressing, and drizzle over pork and kale. Make sure to serve the kale under and on the side of the pork, don’t just use it as a garnish! It adds a depth of flavor to the pork.

Heirloom Bean, Red Russian Kale and Wheat Berry Chili

A delicious way to warm an early Fall day.

INGREDIENTS

• 2 1/2 cups cooked fresh Mixed Heirloom Beans
• 2 cups Wheat Berries, cooked
• 1 large bunch Red Russian Kale, roughly chopped
• 1 large Onion, chopped
• 1 Yellow Bell Pepper, seeded and chopped
• 2 14 oz cans Diced Tomatoes
• 6 cloves Garlic, minced
• 2 1/2 TBSP Olive Oil
• 2 tsp Chili Powder
• Pinch of Jamaican Allspice
• 1 1/2 tsp Ground Cumin
• 2 cups Chicken or Vegetable Broth
• 2 tsp Blue Agave Nectar (or Light Brown Sugar)
• Juice of 1 Lime
• 1 Avocado, diced
• 1/2 cup Fresh Cilantro Leaves, chopped
• Salt and Pepper, to taste

DIRECTIONS

1. In a large pot over medium-high heat, heat the Olive Oil until it’s hot but not smoking. Add the Garlic, and saute until fragrant…about 30 seconds. Add in the Onion, Pepper, Jamaican Allspice, Chili Powder, Cumin, Salt and Pepper, and saute for 5-7 minutes, until tender.
2. Add the Canned Tomatoes, Heirloom Beans, Broth and Agave. Turn heat up to high and bring to a boil, then reduce heat to simmer and cover. Allow to simmer for 25 minutes.
3. Add Kale and Cooked Wheat Berries to the pot, and allow the Kale to wilt and the Wheat Berries to heat through…about 5-7 minutes.
4. Remove from heat, add in Lime Juice and taste for Salt and Pepper. Serve garnished with diced Avocado and Cilantro.

Enjoy!

Here is my Top Five most delicious and healthy fall vegetables. Try to enjoy a new fall veggie every week. Your body will thank you!

1.Broccoli

If there was an award for all-time all-around healthiest vegetable, Broccoli would definitely be in the running.

Broccoli reduces the risk of cancers of the bladder, liver, lung, colon , breast, ovaries and prostate, reduces the risk of heart disease,  prevents birth defects and is also thought to reduce tumor formation and growth.

Broccoli is an excellent source of vitamin C- one, 1 cup, serving provides 245% of your recommended daily allowance. It is also a great souce of  vitamin A, potassium, calcium, beta-carotene and folic acid.

Broccoli can be enjoyed raw or cooked. However, if you plan on cooking it, recent research suggests that steaming is the best way to preserve the vegetables enzymes and nutrients.

2.Brussel Sprouts

Like Broccoli,  Brussel Sprouts are a member of the cabbage – or brassica – family. Brussels sprouts are also much touted for their cancer-fighting properties. In particular,  Brussels sprouts are known for their high fiber content. These mini size cabbages are  thought to provide significant cardiovascular benefits and help reduce the risk of osteoarthritis.  Although available year round, Brussels sprouts peak in the fall.

Brussel Sprouts are best cooked whole or sliced in half, and are tasty when steamed or sauteed and served as a side dish.

3.Cabbage

Cabbage is at its best in the Fall.  As the head of the cabbage family, cabbage provides all of the health benefits of broccoli and Brussels sprouts. When cooking cabbage (or just about any cruciferous vegetable), breaking it apart – either through slicing, cutting or chewing – activates myrosinase enzymes, which in turn aid the release of anti-carcinogenic glucosinolates. Although these enzymes are denatured when you cook cabbage, you can preserve the amount of glucosinolates by slicing or chopping the cabbage and then letting it sit for between 10 and 15 minutes before lightly cooking, steaming or sautéing for no more than 5 minutes.

Cabbage is exceptionally high in Calcium, Iron, Iodine, Potassium, Sulfur, Phosphorus and Vitamins A, B1, B2, B6, C, E and Folic Acid.

4.Cauliflower

ANOTHER member of the cabbage family- go figure! What makes a cauliflower a cauliflower? It  distinction is simply  that it lacks the chlorophyll necessary to give it the vibrant green hue of its relatives. Cauliflower does have one great advantage – it’s that it is so adaptable! Cauliflower makes a believable – yet far healthier – alternative to almost any potato or carb heavy dish.And, new research shows that if you sprinkle your cauliflower with the spice turmeric, you can reduce the severity of prostate cancer, both in terms of tumor growth and metastasis.

Although people generally only eat the heads of the cauliflower (known as the curds), the stem and leaves are also edible and can be used to add some extra flavor to soup stocks.

5.Onions

Onion’s are available year round, but they are truly at their peak in the fall and winter. Onions are used to add flavor to sauces, soups, stews, eggs, salads and just about anything else you can think of! This kitchen staple actually offers many more health benefits than you may think.

Sulfur, the compound in the onion that gives it that great taste, also provides many of its health benefits. Sulfur is thought to reduce blood pressure and to regulate blood cholesterol. Onions are also rich in chromium, which is thought to help prevent fluctuations in blood glucose levels, and contains a number of flavonoids that promote gastrointestinal health and reduce the risk of several types of cancer. Onions also have a number of anti-inflammatory agents that can help reduce the severity of symptoms associated with arthritis, asthma, and even the respiratory inflammation associated with good ol’ seasonal cold and flu!