A dear friend, who not only creates and prepares some of the most delicious meals on the planet, but also writes exquisitely about food, wrote an enticing and slightly sexy piece about figs. I was inspired. Although when it comes to figs, I’m easy.

This ancient fruit may indeed be the first cultivated fruit in the Middle East, but for those of us living in the US, we can be grateful that California has risen to become the third largest producer of figs in the world, just behind Greece and Turkey. For some riveting facts about figs and their rich history, the California Fig Advisory Board supplies a healthy dose of interesting tidbits.

This unlikely sexy food only makes a brief appearance and sadly does not last very long nor refrigerate well – I suppose this is why dried figs are so popular!

Figs are attributed with mighty powers and without going into serious research as to the veracity of these claims, I will only say that there are some wild claims as to this fruit’s ability to cure or heal everything from ’sexual weakness’ (?) and venereal disease to bowel health, diabetes, earaches, abscesses and asthma.

All I know from experience is that experiencing fresh, ripe figs is a sensual experience – with their plump, round shape and multi-textured sweet meat and fun tiny seeds, figs are a riot of taste and sensation.

What is slightly more documented is the Fig’s potent mineral and fiber content. Figs are high in vitamins A, B1 and B2 and minerals such as potassium, calcium, magnesium, iron, copper and manganese. According to one Suite 101 writer, dried figs have 250 mg of calcium / 100 g, which is more than 100 g of whole milk, which only contains 118mg!

I was really turned on to the magic of figs a couple of years ago when attending a Suppers Program, which is a program about getting back to basics in whole food nutrition. It was held at a woman’s home in Princeton and we all went out to raid her garden and each of us came up with a recipe (she had obviously purchased some of the main course/protein stuff). I was immediately attracted to her fig tree, which was full and ready for my greedy hands. I created a simple and delicious Fig & Tomato salad (the recipe is at the end of the old post in the previous link) using fruit from her garden. Yum.

I’ve got fig tree envy, but know without any doubt that the vigorous and tenacious critters that dwell near our home would never let one grow in my back yard. I’ll have to rely on my local producers (or my grocery store if desperate) during the short growing season.

My advice is to RUN don’t walk to find some of these sensual treats!

eat. blog. be merry!
GD Meg

It’s still raining zucchini!

Well, maybe not literally, but it can feel that way at this time in the year, when home gardens, farmer’s markets and fresh produce aisles abound with these versatile and prolific veggies.

There is something kind of funny about these little green monsters. It could just be the word ‘zucchini’, which by the way has its roots in the very food-associated Italian language. ‘Zucca’ is the Italian word for squash. Not to get bogged down in an etymology thing . . . the point is that zucchini has been party to many silly jokes, such as:

What is a zucchini’s favorite sport?

Squash . . . of course!

All silliness aside, the zucchini has some serious qualities as well. While we mostly use it in a savory capacity in cooking, it is actually considered an ‘immature fruit’. No. I’m not trying to be funny, although it does have a comedic if not sort of sarcastic sound to it. Even worse is the description of it being the ’swollen ovary of the female zucchini flower’!

Okay, now we’re going to get serious, really . . . the zucchini has a lot of nutritional punch per bite. One cup of raw zucchini is only 3 calories! Those three calories are high in folate, manganese, potassium and vitamin A. According to NutritionData.com, it also has a zero glycemic load.

The zucchini is an old standby in the Americas and archaeologists have traced its origins back to Mexico between 7000 – 5500 BC! An integral part of the pre-Colombian diet, it is still a staple in Mexican cuisine known as one of the ‘three sisters’ – corn, beans and squash.

Odd as this may sound, our current cultural introduction to zucchini did NOT come from our continental neighbors, but from europe! When early european explorers were bringing back booty (after some nasty looting often), they came back with what would make its way back to Italy and be named zucchini, where it quickly gained in popularity. It made its way to France and England too, where it is called courgette.  Along with some other squashes, it belongs to the species Cucurbita pepo and is also referred to as summer squash.

Click here for one of Green Diva Meg’s favorite Zucchini recipes!

eat. blog. be merry!
GD Meg

Yummy Thai Coconut Fish Soup

Wayne and I have been going to Princeton, NJ one Sunday a month for a couple of months to a unique, healthy dinner club. It was founded by the mama earth of Princeton area herself, Dorothy Mullen - local vegetable garden educator, holistic nutritional advocate and certified addictions counselor. She and co-founder of Suppers for Sobriety, Cindy Foss have launched several ‘Suppers for’ programs to help people find ways to employ ‘nutritional harm reduction’ to address problems relating to blood sugar, ADHD and recovery from alcoholism and addictions.

These dinner/meetings are a wonderful blend of social interaction as the group works together to prepare a meal, informational, sharing about concerns or questions relating to food/nutrition/health, and of course always a fabulous and healthy meal.

We’ve joined in a group of ‘couples’ that are exploring additional ways to support their recovery through ‘nutritional harm reduction’. Wayne and I consider ourselves fairly informed (well, at least I do) about nutritional issues, but there is ALWAYS something new and interesting. However, these dinners are cleverly designed to accomodate people with all levels of nutritional knowledge.

This past meeting we talked about blood sugar and the consequences of consistently allowing it to drop severely. Yikes. But, we also had an extraordinary meal. Following are the recipes that Wayne and I replicated two weeks later and shared with the kids with great results.

Healthy & Colorful Chopped Salad with Dried Fig Dressing

Ingredients
Veggies
2 cups jicama (chopped into 1″ cubes)
1 yellow pepper (chopped)
1 red pepper (chopped)
1/2 head cabbage (chopped finely)
1 bunch kale (stems stripped out and chopped finely)
2 cups sprouts
1/2 red onion (chopped finely)
1 cup walnuts (chopped finely)
1/2 cup chives (chopped)
1/2 cup parsley (chopped)
1/2 cup cilantro (chopped)

Dressing
About 10 dried figs
1/2 cup white balsamic vinegar
1/4 cup olive oil
1/4 cup flaxseed oil
Juice of 1 orange
2 cloves garlic
Stevia (sweeten to taste)
Salt (to taste)

Instructions
The chopped veggies are kind of self explanatory – wash, chop and put in large bowl. The dressing is best done in a food processor. Put the figs in with some of the vinegar and run for 30 seconds or so, then add the other ingredients pouring the oil in slowly towards the end. Mix the dressing in with the veggies and voila! Of course, you can substitute some of the veggies or herbs to accomodate your or your family’s taste.

Thai Fish Soup

Ingredients
Olive Oil to coat bottom of pot
3 onions (chopped)
3 red peppers (chopped)
2″ piece of fresh ginger root (grated or minced finely)
1 1/2 lbs. salmon, (cut into 1″ cubes)
1 lb. cod (cut into 1″ cubes)
2 cans coconut milk
6 cups vegetable or chicken broth
1 tsp. red pepper flakes OR 3 hot chili pepper (chopped)
1 lb. firm tofu (cubed)
Juice of 1 lime
1/2 tsp. sea salt (or to taste)
1/4 cup cilantro (chopped)
1/4 cup (Thai) basil (chopped)
10 oz. spinach chopped)

Instructions
Coat the bottom of a large soup pot with olive oil and add chopped onions and saute till soft. Add red and hot peppers and ginger and cook till soft and onions are transparent. Add fish, coconut milk and broth and cook till fish is cooked through. Add tofu, lime juice and salt to taste. At the very end of cooking add spinach and basil and cook till just wilted, then add the chopped cilantro.

eat. blog. be merry!
GD Meg

In addition to being a nut job, I am a nut lover. I really haven’t tasted a nut I didn’t like – even the peanut, which is technically a legume. I feel dreadfully sorry for those who have the dangerous nut allergy. My fiance has an allergy to chocolate, which I’m actually jealous of, but that’s for another post . . .

Some history about our hard-shelled friends
There is evidence that nuts have been around feeding us and our ancient ancestors since prehistoric times. The oldest evidence are some walnut remains which were found in Iraq and are thought to be over 50,000 years old!  

The almond dates back to 3100-1100 BC in the region around Turkey, Cyprus and Greece. By the way, did you know that almonds are related to peaches?

Pine nuts have been providing powerful nutrition to those living in the ‘Great Basin’ region of the US for many thousands of years. According to PineNut.com,

“Understand that the pine nut was to the people of the Great Basin what the buffalo was to the plains people.”

Another popular nut (other than me with some of my friends) is the pistachio. These also have been getting cracked open and savored for thousands of years, dating back to 7000 years or so to the Middle East. Long used along with almonds by travelers because of the compact, but potent nutritional value, this nut inspired some interesting legends, including the one that says the Queen of Sheba declared it an exclusively ‘royal’ food forbidding commoners to grow and eat it.

1.  Nutritional Power Food- High in protein, fiber, antioxidants and monosaturated fat (good fat) – good for the heart, lowering blood pressure AND reducing risk for type 2 diabetes.
2.  Weight Control – According to an article found in Johns Hopkins Health Alert, people who eat nuts are more likely to weigh less than those that don’t. (just remember moderation is key here)
3. Easy, Awesome Snack Food – I like to roast my own favorites and mix them up with dried fruits to make a custom trail mix.
4. Vegan and Raw Foodie Approved – If you are eating vegan or raw for reasons of health, ethics or to reduce your carbon stamp on the earth, nuts are essential. (but, I really don’t know about ‘locally’ grown in some regions – I think those of us in the north east would suffer a bit on this one) See my cashew yogurt recipe.
5. Excellent Party Food- Tis the season, so get creative or keep it simple! (Just make sure to let your guests know in case someone has an allergy)

Some nutty links:

Detailed Nutritional Chart for Various Nuts
More Details on Various Nuts + Recipes
My Favorite Nut Loaf Recipe (based on Crank’s cookbook)

When one stands before a hive of bees, one should say quite solemnly to oneself, ‘By way of the hive the whole cosmos enters man and makes him strong and able’

Rudolf Steiner

I wrote this post last year and sadly, it is still quite relevant. Not much has changed . . . still no answer to the Colony Collapse Disorder (CCD). Please read to find out how we all can help the honey bees!

What is Happening to Our Honey Bees?
I have been fortunate enough to make friends with my local ‘bee lady’, Landi Simone of Gooserock Farm in Montville, NJ. Her place is magical and represents to me a sustainable lifestyle that is in harmony with nature. The flowers all around are of course amazing. She has helped to educate me and countless others about what is happening with the honey bees.

There has been a lot of concern for continued decline in honey bee populations. The Apiary Inspectors of America (AIA) Survey found the colony losses continue and the effects of Colony Collapse Disorder (CCD) have not abated.

A little perspective on how important honey bees are: According to the AIA, Honey bees in the US are responsible for pollinating more than 100 different crops worth $15 billion annually.

“It’s disheartening to have to report that the honey bee colonies continue to die at unsustainable levels,” said AIA president and Häagen-Dazs® Ice Cream Bee Board member Dennis vanEngelsdorp. “At least 70 percent of all colony deaths can be attributed to non-CCD causes, underlying the need for research, not only into CCD, but into pollinator health in general.”

AHHHHHH – don’t mess with my Haagen-Daz!!!!

What We Can Do to Help Honey Bees
I’m loving my Haagen-Daz even more now, because for the past two years, they have been very involved in supporting research and assisting in various ways to help promote growth among the honey bee population. They have a cool website dedicated to helping the honey bees that is a wonderful tool for learning more about how you can help, but most importantly, it is a fun site that has a marvelous audio component that sounds as if you are in a meadow with the bees. I have been leaving it on in my office during the day and it has a much-needed soothing quality.

One of the things Haagen-Dazs among others are suggesting we can do is to start planting bee-friendly plants. Landi said that while it does help if we plant some additional flowers in our gardens and let the dandelions grow freely (bees aparently love these), the bees need help on a much larger scale. She suggests that we need to get more bee-friendly trees, such as Linden or Black Locust trees, planted and that landscape architects and city planners needed to start to use more of these and less of some of the more popular ones, such as Bradford Pear, which are lovely, but don’t help the honey bees at all. The DailyGreen has a wonderful list of bee-friendly flowers, shrubs and trees for anyone interested.

Honey: Important Health & Healing Aid
Aside from being a vital part of our agricultural system, honey bees are the producers of one of the original wonderful tasty, nutritional and healing products ever discovered – honey, of course.

These industrious and productive little fellows work hard to bring us a substance that has been touted for its healing qualities for centuries. The ancient Egyptians used honey as an embalming material and treated cuts and burns with it. The Greek physician Hippocrates cured skin disorders with honey, and the Romans cleaned wounds with it. Even as recently as World War I, doctors treated wounds with honey. With the advent of antibiotics, honey fell out of use for its healing properties, but scientific research is now rediscovering honey’s natural healing power.

Medical science is coming back around and there are numerous studies now showing how effective honey is in wound care in particular. Once ScienceDaily report, Healing Honey: The Sweet Evidence Revealed is worth a quick read.

Another great article on NaturalNews.com has an extensive list of the various ailments and health problems honey has been known to help with, including: anemia, osteoperosis, stress, conjunctivitis, burns and quite a few others.

A Case of Mistaken Identity
It is important to learn to recognize a honey bee and be able to distinguish her from a yellow jacket, bumblebee or other insect. People frequently refer to yellow jackets as ‘bees’ when they’re actually a species of wasp. This particular case of mistaken identity causes a lot of problems. Yellow jackets are highly defensive insects and are involved in a multitude of unpleasant human-bug encounters. Honey bees get blamed for the stings of their ornery cousins. In truth, unless a person lives near a beekeeper, there’s a good chance they’ve never even seen a honey bee; they’ve become that rare. Here’s the wikipedia page on honey bees.

Ah, the Sweet Nectar of the Gods
Of course, one cannot talk (or write) about honey and not discuss its delicious qualities. There are so many wonderful recipes out there. As it turns out the the National Honey Board has a section of their website devoted to honey recipes!

I learned that local honey can help in combating pollen-related allergies, so I drink raw honey from Landi’s bees every morning with hot lemon water and it seems to keep the allergies away!

Please send along any great honey recipes, honey bee stories, or honey healing stories.

And, don’t forget to be grateful to our busy little friends, educate yourself about the crisis and do what you can to help – hey, having a great excuse to plant more flowers or not fight with the deandelions or isn’t so hard!

This picture reminds me of a little cherry convention. I’ve been asked to review a new cherry drink, but I thought I would indulge in a little cherry 101 first.

Did you know . . .

• Cherries are related to apricots
• Cultivation of cherries dates back to 300 b.c.
• Prunus avium, the common cherry tree is related to the rose bush!
• The name originates from Greek (of course) and in Latin means ‘of or for the birds’
• While America produces 90% of cherries today, the varieties we know and love were originally brought here by our European settlers
• The popular Bing cherry was named after the farm foreman, who happened to be Manchurian, of the farm in Oregon that developed it

The Little Healer
These little buggers offer a potent dose of antioxidants, but beyond that it is a type of antioxidant not found in most other fruit. Research shows that cherries contain anthocyanins, which protect against heart disease, cancer, and inhibit enzymes that cause inflammation. Health food store shelves are lining up with various ‘cherry’ products that tout the amazing benefits, primarily for pain relief, speedy recovery from exercise, improved sleep and even as the new anti-hangover cure.

John Davey, CEO of CherryPharm discovered the benefits after eating cherries and realizing an old tennis injury. Being inspired, he created this yummy drink that packs 50 cherries in every 8oz. bottle! It is extremely tasty. I drank it for a week and am convinced it helped with my aches and pains. Look for it in your local natural food store or go to their website, where they have specials for direct ordering!

I’ve never really cooked with cherries, but I buy bags of them in the summer for Wayne and the kids.

Please share your favorite cherry recipes!

eat. blog. be merry!
GD Meg

There are a few ‘nutritious’ chocolate bars and candies appearing on the health food store shelves touting the benefits of calcium and various vitamins and minerals combined with lovely dark chocolate. I’ve tried a few of them with mixed results.

When GD Jen brought me a goody bag for my birthday, among the treats which included a box of my favorite organic earl grey tea, I immediately gravitated to the large candy bar with the words, ‘Nutritious Chocolate’ on it. It was all VERY well timed. Let’s face it, for women, there are times of the month when chocolate saves lives – keeping raging hormones at a dull roar and the homicidal outbursts to a minimum.

Having tried some ‘nutritious’ chocolate, I didn’t expect much, but I tucked it into my work bag and figured it would make a sweet treat after lunch.

I’m not sure how he does it, but Gary Null has done it beautifully with this amazing chocolate! The list of ingredients in this slice of heaven are downright unbelievable. Among the first few listed (other than cocoa, soy protein, vanilla, sugar cane) are the following: Green Algae Powder, Wheat Grass Powder, Green Barley Powder, Alfalfa Leaf, Oat Grass, Broccoli, Parsley, Kale, Aloe Vera, Cranberries, Strawberries, Apples, Cherries, Red Raspberries, Peaches, Pears, Papayas, Mangoes, Watermelons, Red Currants, Nectarines, Pink Grapefruits, Blood Oranges, Pomegranate, Pineapples, Lemons, Limes, Tangerines, Apricots.

While these bars are promoted as Vegan, Kosher, High Protein, No Trans Fat and are made with ‘natural’ ingredients, they are not organic and there is no mention of fair trade, which with chocolate is something I do generally look for. However, I will put aside my concern for cocoa farmers in this one instance in favor of this relatively healthy selfish indulgence. I promise to write my old friend Gary and push him to create a fair trade, organic version. Of course, the price might be high, but perhaps some of us are willing to pay it for an occasional treat.

You can purchase the Gary Null Nutritious Chocolate bar online, but GD Jen found mine in one of our local health food stores.

eat. blog. be merry!
GD Meg

Brown rice has always been a staple in our household. From fall to spring, we cook at least one pot of brown rice per week. My kids have come to regard it is the basis of a quick and delicious meal and have since they started eating solid food and I mashed it up for them, which was a fairly long time ago, since my baby is 16 and my oldest is 24. So, as I ate my 12,526th bowl of left-over brown rice for lunch, I was inspired to consider a wee bit more on this potent grain.

Great for girls!
There are many reasons to love brown rice. According to the American Journal of Clinical Nutrition who published a Harvard Medical School / Brigham and Women’s Hospital study, women who consumed regular whole grains, including brown rice weighed consistently less and were 49% less likely to gain weight compared to those eating foods made from refined grains.

Good for everyone
1 cup of brown rice offers over 27% of the DV of selenium, which is essential to thyroid hormone metabolism, antioxidant defense systems, and immune function. Selenium has been shown to repair DNA and synthesis in damaged cells, it inhibits the production and spread of cancer cells, and induces an awesome self-destruct sequence that the body uses to eliminate bad or abnormal cells. Go Selenium! But wait, there’s more! Selenium teams up with vitamin E to create a powerful antioxidant system that not only helps to prevent cancer, but also heart disease, and decreases symptoms of asthma and the pain and inflammation of rheumatoid arthritis. Oh yea, the oil in whole brown rice lowers cholesterol. Can it eliminate cellulite and bad hair days too?????

There are many good nutritional reasons to eat more brown rice, but I’m not going to get into all of them here and now, but I will offer you a good link to learn more about the nutritional analysis of brown rice. And of course a couple of recipes . . .

GD Meg’s Favorite Brown Rice Recipes

Easy Brown Rice Pilaf

Ingredients
1 – 2 Tbs. olive oil
1 bunch scallions – cleaned and chopped, using as much green as you like
several mushrooms – sliced (optional)
1 red pepper – chopped finely (optional)
2 – 3 cloves garlic  – crushed (not optional as far as I’m concerned, but amount certainly is)
2 cups long grain brown rice*
2 – 4 cups chicken broth*

Instructions
Saute the veggies till they wilt slightly (adding scallions last unless you are using only scallions). Add the crushed garlic with the rice and stir it all well so that oil is relatively evenly distributed. Don’t wait too long to get the chicken broth in there. I use the ‘knuckle’ method for figuring out how much fluid to cook my rice in as taught to me by my big sis Lisa – have enough fluid so that when you stick your first finger (pointer) straight into the mix, the very tip of your finger should touch the top of the rice and the fluid should come to your first knuckle. I know you’ll want to know how to adjust for different sized fingers, but honestly, it seems to work for ALL sizes. I have no idea what magic makes this work, but it does – every time.  Bring the mixture to a good rolling boil and jam a good tight lid on and reduce the heat to it’s lowest setting and set the timer for 1 hour. Don’t peek at the rice until it is done.

*don’t really have to measure if you use the knuckle method described above.

What to do with leftover brown rice you ask?

Meg’s Leftover Fried Rice!

Ingredients
Scrambled Eggs – enough for each person being served to have at least 1
1 Tbs. Fresh Ginger – or as much as you like
1 – 2 Cloves Garlic – or as much as you like crushed
1 – 2 Tbs. Coconut Oil (the kind best for high-heat cooking)
Veggies! (choose your family favorites – we like carrots, peas, onions, mushrooms, peppers and sometimes even corn – try to proportion slightly less than amount of brown rice)
Cooked Brown Rice – as much as you like, proportion according to veggies
Cilantro – chopped to taste
Chopped/Slivered Almonds or Nuts – to taste

Instructions
First thing, whip up your scrambled eggs as per your favorite method and put aside in a covered dish to keep warm. If you have a wok, this is a great time to use it. If you don’t, just get out your biggest, best saute pan. Warm up the garlic and ginger in the coconut oil and add in the veggies one at a time till they are all cooked, but not overly so. Add the rice and eggs and stir it good making sure everything is heated thoroughly. After done cooking, add cilantro and slivered almonds or nuts as you like.

Please share your favorite easy brown rice recipes!

eat. blog. be merry!
GD Meg

Join the Green Divas this week for another fun-filled hour of great green banter, music and our interview with Dorothy Mullen, school garden advocate and educator and founder of Suppers, a wonderful dinner-club style group helping peole get on their own path to nutritional health.

Find out why Dorothy loves alcoholics!

Tune in, click on, listen up . . .

We had a great time IM’ing with some of you last week. All the IM details are right on the HomeGrownRadioNJ.com site.

Tonight (and every Thursday)
7 – 8pm EST
HomeGrownRadioNJ.org

Meanwhile,

eat. blog. be merry!
GD Meg