Put down the Venti coffee! If you’re sleep-deprived, it can be near-impossible to roll out of bed in the morning, let alone shower, get dressed, and—gasp!—eat a healthy breakfast.

We won’t bother giving you the breakfast-is-the-most-important-meal-of-your-day spiel, since we’re pretty sure you know that already. Instead, try one of these non-traditional breakfast foods that pack a punch of protein.

It may just be the boost you need to propel you out the door, down the street, and wherever else you need to go today.

Quinoa

Also known as “the gold of the Incas,” quinoa contains all nine essential amino acids, which makes it a complete protein. Good morning, sunshine!

Swap out your regular oatmeal for a warm bowl of cinnamon-y cooked quinoa with milk. It’s nutty, lightly sweet, and a perfect start to the day.

To make four servings (save some for tomorrow’s  breakfast!), combine 1 cup quinoa, 1 cup water, and 1 cup milk (any type) in a saucepan. Bring to boil; simmer for 15 minutes or until most of the liquid has been absorbed. Now dress it up however you like—a drizzle of honey or agave, a sprinkling of cinnamon, a handful of fresh berries, a toss of toasted nuts.

 Tofu

Made from the curds of soybean milk, tofu is a great source of soy protein (18.3% of your daily value in 4 ounces). If you’re a scrambled egg kind-of breakfast eater, a vegan tofu scramble might be right up your alley (especially if you’re worried about cholesterol).

You barely need a recipe: just crumble up some firm or extra firm tofu and gently sauté it with onions, vegetables, and fresh herbs. Try red onion, peas, and basil, or red pepper, corn, tomatoes, and garlic. Serve with toast or a bagel.

If you’re a fan of colder, sweeter breakfasts, add a few spoonfuls of silken tofu to your green smoothies! It gives smoothies a creamy, silky texture—almost like a milkshake. Here’s how to do it:

Blend 1 cup kale with 1 cup nondairy milk until smooth. Add a few scoops of frozen fruit, ½ cup silken tofu, and whatever additional ingredients you want (almond butter? flax? agave? ginger?). Blend and sip like the superpower you are.

photo attribute: www.marthastewart.com

If you’re anything like us, you’ve been waiting about eight months for the first signs of spring, because spring means that fresh produce is finally here to stay.

And maybe you’re like us. Tantalized by all the leafy, fragrant goodness at your local farmer’s market? Then you’re in good company!

We’re continuing our roundup of favorite spring foods today. (If you missed Part 1, catch up here!) Each one of these foods is best enjoyed on a picnic blanket in the park with a glass of chilled rosé.

 Sorrel

This tart, acidic spring green has the kind of bite that reminds you it’s May outside. Look for the brightest, greenest leaves you can find—abandon anything that’s beginning to yellow.

Raw young leaves will brighten up you salads, and cooked leaves (which will turn a little grayish—that’s totally normal) are fantastic in scrambled eggs or as a side to chicken or fish. The greens are powerfully antioxidant, packed with vitamin C, vitamin A, calcium, potassium, riboflavin, niacin, and flavonoids.

Cook ‘em up: Chop up a handful of sorrel leaves and toss into your salad to give it a lemony boost, or blend with strawberries and spinach for a tart Strawberry Sorrel Smoothie from Green Lemonade.

 Farm-Fresh Eggs

If factory farms infuriate you and/or skeeve you out, then this is the protein source for you! Not only are fresh eggs from happy chickens so much more humane, they’re actually better for you!

A 2007 study by Mother Earth News found out that free-range eggs have 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, double the omega-3s, three times more vitamin E, and seven times more vitamin A. Wow.

Chat with the farmer selling the eggs to make sure his chickens are treated well—you’ll probably hear some adorable chick anecdotes to boot.

Cook ‘em up: Let those delicious eggs shine in a simple, cheesy recipe that will have you wishing breakfast came three times a day—The Best Egg Sandwich You’ll Ever Have from A Cup of Jo. 

Rhubarb

It’s really hard to find fresh rhubarb outside of rhubarb season (spring), so take advantage of this delicious, tart plant while you can. For the best flavor, look for brightly-colored, firm stalks. Rhubarb is very high in vitamin C, dietary fiber, and vitamin K, which may help prevent diabetes.

Cook ‘em up: In a stroke of Nature’s genius, rhubarb season coincides perfectly with strawberry season, so take advantage of both with this incredible Strawberry Rhubarb Crumble by 101 Cookbooks, perked up with port wine, black pepper, and pine nuts.

Photo attribute: simplyrecipes.com

Spring is finally here in full force, and that means it’s time to devour all of the season’s goodness before summer stomps in and wilts all the delicate young greens with its blazing temperatures, crushing humidity, and buckets of fresh tomatoes. Okay, that metaphor was a little elaborate, but you get the point.

Fresh veggies in springtime – is there anything more idyllic? Below, please find my top spring foods, why you should eat them, and a delicious recipe featuring each one. Bonus eco-points if you buy your spring produce at the nearest farmer’s market!

Ramps

Also known as wild leeks, ramps are briefly in season from late winter to early spring. Their delicate onion-esque flavor makes them a popular foodie ingredient. One cup of ramps gives you 30% of your daily vitamin A (pow!). They’re also a great source of vitamin C, along with trace minerals selenium and chromium.

Cook ‘em up: Introduce ramps into your cooking rotation with the incredibly easy Ramp Crostino from MarthaStewart.com.

Asparagus

Oh, asparagus. You are everywhere in spring. And you are delicious. These bright green spears are anti-inflammatory and antioxidant, and the large amount of the prebiotic inulin means they’re great for your digestive system, too. They’re also a powerhouse source of vitamin K – we’re talking 69% of your daily requirement, people -  in just one cup.

Cook ‘em up: Pair the spears with mozzarella, parmesan, and olive oil to make the Shaved Asparagus Pizza from Smitten Kitchen. Pair with a glass of white wine.

Watercress

Might “watercress” be the most refreshing-sounding word in the English language? We certainly think so.

This peppery leaf grows on top of streams, and is best eaten fresh, young, raw, and in springtime. Its health benefits are numerous – it’s got a reputation for defending against lung cancer and is a rich source of vitamin A, vitamin C, the B-vitamins, and minerals like calcium, copper, potassium, magnesium, manganese and phosphorus.

Cook ‘em up: This simple, flavorful watercress salad from Rachel Ray gets a jolt from fresh herbs and lime.

Photo attribute: guardian.co.uk

Smoothies are a big deal around here, as they have a presence in our nearly daily diets. But some people find that regular smoothies made with fruit, water and/or milk simply aren’t filling enough, especially among those who are the athletic and gym going types – which is why protein powders are an essential addition for people attempting to supercharge their smoothie efforts.

But not all protein powders are created equal; protein isolates, found in protein powders, are heavily processed, and their impact on health is the subject of many debates in holistic circles. And while I don’t believe that they’re terrible, there are less processed and more nourishing options out there.

Brown rice protein

Many vegans look to this allergen-free and high-quality protein powder for their workout and recovery smoothies. For people with sensitive stomachs, this type of protein is extremely gentle on the digestive tract. I have become rather fond of the Sun Warrior brand, as it comes in many delicious flavors.

Hemp protein

Hemp is a nutritional dynamo, and its oil is a rich source of polyunsaturated, essential fatty acids (the “good” fats). Hemp seeds contain all the essential amino acids and essential fatty acids, and hemp proteins are similar to proteins found in the human body. That  makes them easy to digest, providing us with an excellent alternative to whey and soy proteins, which are often heavily processed.

For vegan and raw athletes, hemp proteins are a solid choice for athletic recovery and muscle repair. And although the green color may put you off, hemp proteins are tasty, and come in several flavors. Unlike other protein sources, hemp protein is rich in fiber, boasting eight grams per serving!

Yellow Pea Protein

When I heard of this type of protein, I was initially shocked – I had no idea that there was such a thing as pea protein. This, however, is a favorite among raw athletes – and although I don’t know much about it, it appears to be a great vegan choice.

With so many healthy choices like this, there really is no need to consume highly processed and sweetened powders. Hemp protein, which is by far my personal favorite, is merely powdered hemp seeds. So if you’re looking for natural, it can’t get more natural than that!

You already know that breakfast is the most important meal of your day, so why are you polishing off a doughnut along with that Venti cup of coffee? (Okay, no judgment—we’ve been there, too.)

If the thought of green things in the morning turns your stomach, these delicious, avocado-filled recipes might change your mind.  Avocados are creamy, sweet, heart-healthy, and full of good-for-you, anti-inflammatory fats.

They’re also loaded with fiber, vitamin K, folate, vitamin C, vitamins B5 and B6, and potassium. And these recipes? The ingredients list is short, the process is simple, and they’ll get your day started off on the right foot. Promise.

Basic Avocado Toast

This is one of the simplest meals you can make, and you’ll be shocked at how delicious it is! Toast two slices of good bread. While the bread is toasting, slice up an avocado. Place the slices on the toast, mash slightly with a fork, drizzle with olive oil, and sprinkle with salt and pepper. Yum.

Spicy Tomato Avocado Toast

Make a few slices of Basic Avocado Toast, and top with sliced grape tomatoes, a squeeze of lime, and red pepper flakes.

 Avocado Smoothie

Craving something sweet and cool for muggy mornings? Freaked out by the thought of a blended avocado? (It might make you feel better to know that avocado is technically a fruit—also known as the “butter pear.”) This 3-ingredient smoothie is sweet and creamy enough to convince the most hardened avocado-skeptic.

Blend one avocado with a handful of ice cubes and a cup of milk (regular, rice, almond, soy, etc.). Sweeten with a generous drizzle of agave or honey. You could also use  condensed milk, like they do in Vietnam, which will make it extra sweet and thick.

 Scrambled Eggs + Avocado

Scramble your eggs until they’re beginning to set, but still soft. Toss in a cubed avocado and stir until the avocado is warm and the eggs are cooked. Top with diced herbs, if you have any (a sprinkle of cheese wouldn’t hurt, either.)

 Leftover Breakfast Burrito

If you have any of the following lying around your kitchen, turn that Scrambled Eggs + Avocado recipe into a simple breakfast burrito:

• tortillas
• cooked black, red, or pinto beans
• cooked rice
• shredded cheese or queso fresco
• red or green pepper
• onion
• fresh tomatoes
• salsa

Briefly warm the tortilla in the microwave or oven. Add the scrambled eggs (with avocado), and top with whatever you like. Roll up the tortilla and dive in!

photo attribute: thekitchn.com

What is the Chicoine family’s Marathon of Health all about?

Dr. Ed Chicoine, a quiet chiropractor from Vancouver, Canada, and his family of 6 started their Marathon of Health on May 8, 2011. The family had resolved to run about 12,500 miles(!), from the Pacific Ocean to the Atlantic, crossing the Canada to Quebec, then heading southbound through New York to Boston, cutting through Tennessee and across the southwest to Pheonix. They’ll be coming through our neighborhood in San Diego, before turning north and heading home!

While the feat is physically amazing in and of itself, it’s the message they are bringing to towns all across the nation that are inspiring thousands.

The Marathon of Health is aiming to raise at least $5 million of more that will be donated to various charities such as Kid SportCanada, Right to Play and Get America Fit, and other organizations whose mission is in helping to raise awareness and support for children’s fitness not only in North America, but also across the globe.

They’re also collecting signatures for their petition in an effort, as their website states, “To create one strong voice and demand change from the food, fitness and health industries, and government.”

Preachin’ Veggies

The group is speaking to children and families about adopting and sticking to a healthy, physical lifestyle and diet. Fruits and vegetables are the centerpiece of that message, as they discuss how these foods are loaded with vitamins and nutrients. All it takes is a little will power and practice to begin swapping out sodas, snacks and other foods that are loaded with calories, sugar and preservatives with fruits and veggies.

And maybe we can learn a thing or two from the Chicoine family, too. I’m in no position to run across two countries. But their efforts are inspiring; it’s helped to remind me of the importance in sticking to a healthy lifestyle, diet and exercise, and be more conscious when I recognize that the daily grind of life is getting in the way.

Your very own Marathon of Health!

Here’s some tips we can take away for sticking to your own healthy, physical, everyday regiment if you find life getting in the way like I do!

• Early to bed and early to rise. Sleep has been proven to dramatically increase our energy levels and overall health, especially in individuals who are used to being up late at night and getting up late in the morning, who then make the switch.
• Doing some morning stretches (5 minutes worth, even!) helps relieve joint and muscle pain.
• Eat a big, hearty breakfast, a medium-portioned lunch, and a small dinner.
• Brisk, morning walks (15-25 minutes), even just a few times a week, will strengthen your heart and probably lengthen your life span, in addition to all the short-term benefits.
• Eat more fruits and veggies. Our second grade teacher was right after all!
• Forgo the elevator. Take the stairs once or twice a week, at least.
• When parking your car, park as far away as possible, whether while shopping or at work.

Any more tips you’d like to share? Please do so in the comments!

The health conscious crowd is typically against cane sugar, as its nutritive properties are far outweighed by its glycemic* and caloric load. Mainstream synthetic sweeteners, such as Splenda® and Sweet N Low® are also given the boot, because of the immense amount of processing they undergo.

So where do we turn for sweeteners that are good for us? There are natural alternatives that offer the real taste of “sweet” and some real health benefits. From Agave Nectar to Stevia to Honey, in this 3-part series, The Skinny on Sweeteners, we’ll help you make your personal choice in keeping in sweet.

Glycemic Index and Load

Glycemic Load is the measurement of the impact that a food has on our blood sugar. Foods that have carbohydrates that turn quickly into sugar (such as cane sugar) in turn triggers the release of insulin and increasing our blood sugar. Foods with a low glycemic load or index have carbohydrates that are complex (i.e., not easily turned into sugar). Usually these foods have good fiber content or have a complexity to them that makes it not as easily convertible.

From a health perspective, consistently high blood sugar levels are linked to ailments such as type II diabetes, insulin resistance, high blood pressure, obesity, and more.

To find out what the glycemic load is of any given food, multiply its glycemic index by the number of non-fiber carbohydrates in a single serving, then divide the result by 100. The following is a guide to a food’s glycemic load:

• 20 or more = high glycemic load
• 10 to 19 = medium glycemic load
• less than 10 = low glycemic load

Agave Nectar – a brief history 

The Agave Plant

Agave Nectar has a distinguished history in the native Americas. Native peoples have used this sweetener throughout history as both a tasty treat and as a medicine.

The Aztecs were known to mix agave nectar and salt to dress wounds and to treat skin infections. Agave nectar is indeed a proven remedial, as it works against pyogenic (pus producing) bacteria. The addition of salt boosts its anti-microbial essence. Agave nectar was also used as a treatment for intestinal bacteria.

Agave Nectar – nutritional benefits

Low Glycemic Load: A serving of Agave Nectar (2 Tbs) has 32 carbohydrates. With a glycemic index of 30, the glycemic load is a mere 9.6 (32 x 30 / 100).

This low glycemic value means that agave nectar offers sweetness without the cost of raising your blood sugar. Agave Nectar is a fantastic alternative sweetener for diabetics or anyone else who may be watching their blood sugar levels. Agave nectar is naturally sweetened by a compound called inulin, which is more complex than regular sugar.

Sweetness: Agave Nectar is about 1.5 times sweeter than regular sugar. As a result, less agave nectar is needed to sweeten the same. As far as calories are concerned, agave nectar and sugar boast about the same numbers, but with the reduction of the amount needed to sweeten, calorie counters should save a few using agave nectar.

Minerals: Agave Nectar has small amounts of calcium, potassium, iron, and magnesium. Unlike sugar, which has no nutrients, Agave Nectar is a sweetener that adds some oompf to your daily values. These minerals support bone density, blood cells, and overall health.

Organic: The agave plant is a natural food straight from the desert. Many agave nectar brands will carry the organic label. Choose organic when you can for better taste and better bio-availability.

Raw: Agave nectar is comes in a raw version as well. This makes it a delightful addition to raw desserts and smoothies. The health benefits of agave are available across the board whether you choose a raw version or not.

Proponents of agave nectar tout the health-promoting qualities of this sweetener. From immune support to blood building support to a method of weight loss, agave nectar is a viable alternative sweetener for the health conscious person.

Agave Nectar, Almonds and Banana Smoothie 

Agave Nector

• 1 ripe banana, frozen (peeled, chopped)
• 1 cup unsweetened almond milk
• 1 Tbs almond butter
• 1 Tbs agave nectar
• 1 tsp unsweetened cocoa powder

Mix everything up in a blender and enjoy!

Sources:

• http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-madhava-agave-nectar.html
• http://www.allaboutagave.com/health-benefits-of-agave-nectar.php

Trail Runner’s ‘Tea’

• 2-3 oranges
• 1-2 hard pears
• 1 small sweet potato/yam
• Crushed ice

Recently I became a trail runner. It’s a bit of a surprise because running was never something I ever considered part of my work out. I’ve been an avid hiker for years, and then one day on the trail, I just broke into a run and kept on going.

Running a trail requires more energy, power, and focus than simply hiking it. It takes a ton of knowledge about everything from how to place my next step on the trail to not only stay upright but also to remain in good alignment, to feeding my body before and after this fun work out.

The Trail Runner’s Tea is designed specifically for energetic boost for the run and for the health-promoting qualities of the individual ingredients.

In particular, the orange offers specific protection for our cardiovascular systems – keeping our heart pumping and in good working order keeps us healthy, fit, and strong.

Specific Health Benefits of the Orange

A report released in December 2003 by the Australian research group, CSIRO, reported that a diet high in citrus fruits, with a special attention to oranges, keeps our cardio system in the clean.

The nutrients in oranges such as folate and potassium lowers the risk for cancers and other anomalies as well as lowering blood pressure. Citrus fruits protect against stroke and cardiac arrhythmias. And of course, the ever present Vitamin C that appears in citrus provides antioxidant protection of the first order.

A U.S. study showed that adding one orange a day reduced the risk of stroke by up to 19%. The consumption of oranges also assists in the relief of arthritis, diabetes, gallstones, and cognitive impairment.

The orange has over 170 phytonutrients – creating a combination package of health promoting power. It also has over 60 flavonoids, which add anti-inflammatory and anti-tumor power. The combination is hard to beat with it comes to nutrition.

Oranges are attributed to healthier lung function. That’s something we all need when out trail running (or “insert cardio activity here”)!

Respiratory health is vital for any active individual. Oranges are rich in beta-cryptoxanthin, a carotenoid of orange-red color. Fruits and vegetables of this color (including pumpkin, papaya, red bell peppers, tangerines, and peaches) offer specific lung protection.

Oranges help protect against free-radicals that may adversely affect your breathing power to help keep you running free and breath easy.

To read more about the power of the orange, check out that article. Here’s an article on the nutritional benefits of pears, and for those who already miss Thanksgiving, here’s an article all about sweet potatoes.

Need a pick-me-up? Try this power-packed wowzer of a juice full of greens and citrus. Wheatgrass offers a much needed dose of energy at just the right times. Click here for more posts all about wheatgrass, and then try this afternoon energy booster:

• 1 handful of freshly picked wheatgrass
• 1 handful of organic spinach
• 1 spear of pineapple

Juice it up and feel the jolt! Click here for our nutritional profile on pineapple.

The spinach in this recipe offers some of the essential nutrients our bodies need to keep running, and if you’ve been reading this blog with any regularity, you know that at 877MyJuicer our credo is the greener the better!

Nutritional benefits of spinach

Spinach, no bones about it, is one of the most nutrient dense foods around. Filled with vitamins and minerals from K to A, from manganese to magnesium and from iron to calcium—spinach is a vital addition to any diet.

Antioxidant Power: Spinach ‘brings it’ when it comes to antioxidants. The power nutrients of the antioxidant world are Vitamin C, Vitamin E, beta-carotene, and manganese. Spinach is an excellent source for all of these nutrients, from 29% daily value of Vitamin C to 84% the daily value of manganese.

Spinach also offers zinc and selenium at 9% daily value and 4% daily value, respectively. These two minerals are known power houses of antioxidant goodness.

Anti-Cancer and Anti-Inflammatory: A recent study on the relationship between prostate cancer and vegetable consumption concluded that “only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer” (aggressive being considered stage 3 or stage 4).

The study looked at spinach, broccoli, cauliflower, cabbage, mustard greens, turnips greens, kale, collards, and brussels sprouts. Spinach is a must-have addition in the male diet. Other cancers such as stomach and breast cancer have also been shown to be positively affected by the consumption of spinach.

Strong Bones: A cup of raw spinach provides about 200% of the daily value of Vitamin K. Vitamin K is an essential nutrient for bone density and overall health. Spinach also contains calcium and magnesium which are also bona fide supports for our skeletal system.

Dieter’s Delight: Spinach has only 41 calories per raw cup. Those watching their weight can eat spinach all day and not worry about blowing their calorie count. But more importantly, the nutrient richness of spinach will ensure that as you diet, you are properly nourishing your body.

Fun spinach lore

Spinach is part of the chenopod family, which also include beets, chard, and the grain quinoa.

Persian (today’s Iran) in origin, spinach traveled to China and onto Europe via Spanish explorers. It was referred to as “the Spanish vegetable” by Britons.

The famous Catherine de Medici of 16^th century Florence, Italy, was known to adore spinach. So much so, she not only included it in every meal, but imported her own cooks to have it prepared to her preference. To this day, dishes prepared on a bed of spinach are called “a la Florentine” in honor of this regal woman.

Some would say spinach was popularized in the United States by Popeye. Though it was unfortunate that he ate it out of a can in our eyes, since canning the vegetables reduces its nutritional ‘oomph.’ Eating spinach raw or lightly cooked helps this green goddess of a veggie retain its super powers.

Selection and Storage

Spinach should look alive and vibrant with deep green leaves and stems. The leaves should look tender. Fresh looking spinach leaves have higher concentrations of vitamin C.

Avoid any spinach that is yellowed, bruised, or wilted. If the spinach looks a bit slimy, compost it as it has begun to decay.

Store unwashed spinach in a plastic bag that has as much air squeezed out of it as possible. Fresh spinach usually keeps for up to 5 days.  Don’t bother keeping cooked spinach; it doesn’t store well.

Wash spinach before juicing or cooking. Trim any roots and separate. Wash by placing into a bowl of lukewarm water and swish the veggie around. Repeat until the leaves are clean. You can pat dry the spinach with a towel or use a salad spinner to remove excess water.

As we breeze our way into Fall, comfort food is the name of the game. Root vegetables offer not only comfort, but also the grounding needed to get up and going as the weather turns colder. Let’s consider the simple and unassuming, but wildly popular, potato!

Nutritional info on potatoes

A single cup serving of a potato is a good source of:

• Vitamin C (25% of DV)
• Vitamin B6 (20% of DV)
• Copper (20% of DV)
• Potassium (15% of DV)
• Manganese (14% of DV)
• Dietary Fiber (14% of DV)

Nutritionally dense, the same 1 cup serving is only 58 calories.

To keep the benefits of this fibrous veggie intact, avoid adding butter or sour cream, or deep frying. For a bit of healthful flavor, add some yogurt and chives. Not only will you be getting the probiotic power of yogurt, but also the protein power.

Antioxidant Phytonutrients are part of this tuber’s charm. Included are carotennoids, flavonoids, and caffeic acid, and patatin, all which knock-out free radicals. New research from the Agricultural Research Service has found that the potato is an antioxidant powerhouse that can contend with the goodness found in spinach, broccoli, and Brussels sprouts. Potatoes are a lively and nutritional addition to your diet.

Potato Lore

Potatoes are from South America and have been grown in the Andes for somewhere between 4,000-7,000 years.  The potato is easy to grow in high altitudes, which explains its profundity. There are over 5,000 varieties of potatoes in the world and 3,000 of them are grown in the Andes. Of all of these, about 100 are cultivated for edibility.

The potato was introduced to Europe by Spanish explorers in the 16^th century. Spanish sailors used potatoes aboard ship to prevent scurvy.

Yet, the spread of the potato was hard-won. Even though the potato is easy and inexpensive to grow, people were suspicious of this tuber since it is a member of the nightshade (translated as ‘poisonous’) family. But also, because the potato went unmentioned in biblical texts, some people believed that potatoes would cause disease.

Of course, the famous Irish Potato Famine is legendary, causing one of the largest diasporas in history. A blight caused widespread starvation throughout Ireland, killing over 750,000 people. As a result, hundreds of thousands of people emigrated from Ireland to find succor elsewhere.

Potatoes were imported to the United States in the 18^th century by the Irish (irony, anyone?) Due to prejudice and distrust, non-Irish immigrants avoided this tuber. It wasn’t until the 19^th century, with proven ease of cultivation and cheap production, that the potato finally caught on.

Over time, the reputation of this vegetable changed, but only with a grand marketing scheme. Many governments made efforts to ‘rebrand’ the potato. And the rest, as they say, is history - the potato is now the #1 produced veggie crop in the world.

Selection and Storage of potatoes

Avoid purchasing the big plastic bag of potatoes. The plastic can sometimes hasten the decay of the entire bag of potatoes. Instead, choose from the bulk bin, which allows you to choose each potato individually. Don’t bother with potatoes that have been pre-cleaned. A potato still in its ‘dirt’ has greater protection from any bacteria that may be picked up along its transport from farm to store.

Choose tubers that are firm and smooth. Pass up any that are oddly shaped or showing dry or wet rot. Avoid potatoes that are sprouting or green in color. The green coloring is indicative of solanine, a toxic substance which can cause headaches, diarrhea, and circulatory or respiratory issues.

Potatoes store best in a dark, dry place, with a temperature between 45-50^o F (7-10^oC). And while most modern families don’t have a root cellar, you should be able to find a place in your home where you can emulate these conditions.

But avoid the fridge as it breaks down the starch in the tuber into sugar—destroying the taste of the potato. Avoid direct sunlight as it hastens decay and the production of solanine. Store potatoes in a paper or burlap sack. Don’t store potatoes near any onions as they will hasten each other’s decay.

Potato Apple Harvest Pancakes

Combined with the harvest sweetness of apples, Potato Apple Pancakes offer the perfect weekend pick-me-up to get your day flowing!

• 2 cups potato pulp
• ½ cup apple pulp - Click here for nutritional benefits of Apples
• 1 ½ cups almond or other nut milk - Click here for a nutritional profile on Almonds
• 4 egg whites or egg replacement
• ½ cups spelt or quinoa flour
• ½ tsp pepper
• 1 ½ tsps sea salt or real salt
• Oil spray, ghee, or light oil for cooking
• Apple topping (recipe below)

Mix all pulp and nut milk in a small bowl. In a large bowl, mix egg whites, flour, and spices. Add pulp mixture and blend. Heat oil in a large frying pan. Use 3 Tbs of batter per pancake. Brown until crispy on each side. Serve with Apple Topping.

Apple Topping

• Apple pulp
• Add ½ tsp of apple juice to moisten

Conversion Guide

• 6 medium apples = 2 cups of juice
• 6 medium apples = 1 ½ cups of pulp
• 8 potatoes = approx 2 cups pulp