Oranges are like having instant access to the sun. Not only is their bright orange color and ball-shape reminiscent of our life-giving star, but they also burst onto the taste bud scene with light, crisp brightness – much like the sun does in the morning!

As the seasons turn and our bodies adjust, keeping ourselves healthy is the number one priority. No one likes a cold and no one wants the change-of-season-sniffles to keep them from enjoying autumn and winter beauty.

Luckily, we have oranges. Prime season for this sunny fruit is from winter to spring. Obviously, oranges are Mother Nature’s way to bring us sunshine all year round. Conveniently packaged for portability, an orange is a bright way to liven up your day in the colder months.

Nutritional and health benefits of oranges

Check out the Immune Boosting and Cancer Preventing Benefits of one of the most popular fruits in the world:

Oranges deliver the sunshine as Vitamin C. One orange contains over 116% of the daily value required for our bodies. Of course, large doses of Vitamin C are known to be beneficial over the short and long-term. If you’re feeling peaked, power-packing some Vitamin C can give you a grand pick-me-up and even help prevent seasonal colds. Vitamin C may also be helpful in preventing ear infections, especially if you’re prone to them.

Vitamin C’s antioxidant power is well documented. Eating an orange or fresh juicing one is the first stop in cell protection against free radicals. An orange a day will keep damage to DNA (and the resulting cancer) away. For cells that turn rapidly, such as our digestive tract, it is thought that regular consumption of Vitamin C is especially helpful in the prevention of cancer.

Citrus seems to offer the most protection against digestive tract cancers, including those of the oral cavity, esophagus, stomach, and colon. Orange juice (and other citrus like grapefruit juice) has been shown to reduce the risk of kidney stones. And citrus, especially orange juice, may reduce the risk of stomach ulcers.

Drinking orange juice is good for you – all the way through.

History of this delightful little sun fruit

Oranges are Asian in origin – from an area in South China and Indonesia, in fact. They spread to the Middle East in the 9^th century and onto Europe in the 15^th century through trade routes.

Oranges came to the Americas via Columbus in the 15^th century. First, he brought them to the Caribbean, and then Spanish explorers were responsible for bringing oranges to The Sunshine State of Florida in the 16^th century.

Oranges weren’t commonplace prior to the 20^th century due to the expense of production and transportation. As a result, they weren’t widely consumed by the masses. A person might be given an orange once a year during the holidays, for example. It was a staple of my childhood to have an orange in the toe of my stocking each year.

Tidbits about oranges

Oranges come in two varieties (more like tastes): sweet and bitter. Most common for eating are the sweet orange including Valencia, Navel, and Jaffa, and the lovely blood orange. Bitter oranges are typically used for jams and jellies. The zest of bitter oranges are used as liqueur flavorings like those found in Gran Marnier.

Selection of oranges

Choose organic, as non-organic oranges may have been injected with a Citrus Red Number 2 dye. Organic oranges, as a result, typically aren’t as “orange-y” in color. Oranges that are partially green or have a brown russeting are fine to choose.

Steer clear of oranges that have soft spots or any mold. Their appearance should be smooth textured skin that is firm. The orange should feel heavy for its size, which means they’ll be juicier.

Another reason to choose organic is that oranges are in the list of top 20 foods where pesticide residues lurk.

Bodacious Booster Shot

• 2 oranges, peeled
• 1 lemon, peeled
• 1″ or 2” piece of ginger

Juice everything together and supply your immune system with a jet pack. The immune booster will keep you healthy and strong when you’re feeling a bit run down or that scratchy throat.  And remember to relax and take it easy too!

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

Dark chocolate and raw oysters historically hold the claim to fame as aphrodisiacs. However, it seems that many whole fruits and vegetables and a few spices are giving these two some competition in the bedroom.

An aphrodisiac is a substance that is purported to increase the libido. Luckily, for us healthy juicers and raw food eaters, there are plenty of fruits and vegetables that will naturally enhance sexual desire in both men and women.

Enjoy this list of libidinous foods, juice them up in interesting combinations and let us know how it goes! With both the recipe and the, ahem. . . well, you know. . .

Food and Sex: A Winning Combination

Almonds contain essential fatty acids which assist in the production and regulation of male hormones. Almond lore says that the smell of these delectable treats arouse a woman’s passion. Almonds have a long and distinguished history as a sexual stimulate and stimulating fertility. Click here for additional nutritional information on almonds.

Asparagus contains a massive amount of Vitamin E, which has a reputation as being the “sex vitamin”. A solid dose of Vitamin E will boost the libido in both men and women. It’s suggested that for the most advantageous effect, eat asparagus for three days prior to sexual engagement (or just eat a lot of asparagus regularly and go with the spontaneity!)

Avocado contains a large dose of folic acid and vitamin B6 which together increases the production and regulation of testosterone. Eating avocado can increase the sexual drive in both men and women. Add an avocado to a smoothie, a juice, or eat it raw out of the skin. In avocado lore, the Aztecs called the tree ahuacatl, or “testicle tree”! If you’re watching your weight, be wary of eating large amounts of avocado since they are high in calories. Excess weight can lower your libido.

Bananas contain an enzyme called bromelain, which stimulates the male libido. Bananas also contain riboflavin and potassium which helps to convert carbs into raw energy and, like the avocado, increases sex hormone production.

Basil is a powerful herb that produces a general sense of well-being in both mind and body. Basil increases circulation when eaten. And when smelled, basil can also increase the sex drive. They say that the oil from this plant was used as a perfume by prostitutes to attract customers back in the day!

Blueberries and their antioxidant power can increase your sexual stamina. So while it may not increase your drive, they will certainly keep your drivetrain on course once you’re on the road!

Cardamom is an aromatic spice known to increase sexual stimulation rapidly. It is said to be especially helpful in treating male impotence. Caramom contains cineole, a nervous system stimulant (think of your brain as your biggest sex organ), and is also thought to increase blood flow to certain parts of the body.

Celery is an unassuming vegetable that’s two-fold in it’s usefulness for both sexes. Celery contains the male hormone called androsterone. This substance is released through male perspiration. Yes, I’m talking about pheromones!

Men, by eating celery, you’ll increase the potency of your pheromones and attract those who may be sniffing for your particular brand of chemicals. As a result, women who eat celery are more ‘in the mood’ than ever for sexual connection.

Meet For A Drink: Banana, Almond, and Cardamom Smoothie

• 1 medium banana, peeled
• 1 cup unsweetened, almond milk.  Choose an organic brand or make your own.
• 1 tbs raw, unsalted almond butter
• ½ to 1 tsp cardamom
• Honey or agave nectar to taste

Mix everything up in a blender and enjoy! Alternatively, blend your smoothie and heat it up a bit to serve it warm and cuddle up next to your partner. Don’t forget to make enough for two!

History of the Coffee Bean (and why I’m typing this at 124 words-per-minute!)

Coffee has been a regular staple the daily routine of human beings for a long time. So long, that its origins are steeped in legend.

The story goes that in Ethiopia, around 850 A.D., a goatherd observed that his livestock were exceptionally alert and frisky after eating a certain bright red berry. Inside those berries were coffee beans and the rest, as they say, is history. Coffee beans have traveled the world and become a constant in many a household and culture.

Coffee Smoothie

• 1 cup brewed, organic coffee
• ½ cup nut milk, hemp milk, or soy milk
• Crushed ice

Place everything in a blender and give it a whirl, then enjoy.

Nutritional Benefits of Coffee

Scientists and medical professionals have studied coffee for well over a century. And what they have found, as with anything, is there are many benefits and few risks. It is commonly held that the benefits of coffee consumption outweigh the risks.

After taking a peep at Pubmed (a medical research database), I found that coffee has significant benefits and could even be considered a Superfood by some.

Type 2 Diabetes: coffee may very well reduce the risk of this disease’s onset. Why is not exactly known, but studies indicate that habitual consumption of this beverage significantly lowers the threat.

Theories include coffee’s abundant antioxidant power, and chlorogenic acid content (which reduces glucose concentration).  Oddly enough, coffee’s caffeine component is negligible in this capacity as decaf coffee shows the same benefits.

It seems the more coffee, the better for prevent diabetes. Researchers found that 4-6 cups a day reduced risk by 28%. And more than 6 cups a day reduced the risk by 35%.

That’s  in comparison to two or less cups a day. However, read a little further before you go jaunting off to your local coffee shop for your 7^th cup of coffee.

Heart Disease: there was a 25% reduction in mortality rates for women for drinkers of 2-4 cups a day, the same study found.  However, more than 4 cups a day did nothing further to decrease that risk.

The study involved healthy women who don’t over consume alcohol or tobacco, and who are a normal weight for their height. Simply put, women who don’t consume coffee at all were found to have a higher risk of heart disease.

Alzheimer’s Disease: or any type of dementia can be reduced as a result of coffee consumption by up to 65%.

Parkinson’s Disease: a reduction of up to 80% was found. It’s still unknown why, but researchers think it has to do with the caffeine.

Colon and Liver Cancer (also Cirrhosis): ranges from 25% reduced risk to 80%. These results seem to be related to coffee’s anti-inflammatory powers.

Also indicated where headache relief, asthma relief, and cavity protection. The former are due to the caffeine consumption and the latter due to anti-bacterial compounds found within the brew.

Antioxidants: Americans and the Norse obtain their primary source of antioxidant power from coffee.

Coffee was found to contain more antioxidants than some fruits.  However, fruits such as grapes, blueberries, raspberries, cranberries, and oranges have additional nutrition that coffee does not. So keep them in your diet!

Coffee’s antioxidant power is also linked to anti-aging effects.

Weight Loss Friend: Coffee is exceptionally low in calories. An 8 oz cup of black coffee has only two calories. Adding cream or sugar mitigates the calorie friendliness, but a cup can still be relatively guilt-free if you measure your additions.

On the other hand…

High Blood Pressure: if you suffer from high blood pressure, it is best to keep a low roar on your coffee intake. Consume no more than 2-3 cups a day as more can increase your blood pressure levels dramatically.

Caffeine Metabolism and Heart Disease: a subset of the population, but a fairly common one, has a genetic mutation that hinders their ability to breakdown caffeine. As a result, two or more cups of coffee a day can increase the risk of heart disease in such folks.

High consumption: for the average person, 4-7 cups a day can cause anxiety, irritability, sleeplessness, and restlessness in some individuals. It is best to keep coffee in moderation and stick with 2-3 cups in the morning. Coffee can also affect those who exercise at a high altitude by decreasing the flow of blood to the heart.

It is generally not recommended to increase your coffee consumption to reduce the risk of any disease. The increase could contribute to the development of other issues. However, if you are currently a coffee drinker, and do not suffer from any of the above, do by all means carry on.

Don’t feel guilty about meeting your friends for a cuppa – enjoy!

Garlic is the cat’s meow of aromatic herbs. Garlic is a member of the lily (or Allium) family. It’s also related to the onion and the leek. On its own, it is known as “the stinking rose”, a reflection of its strong odor, but honoring its therapeutic benefits.

Nutritional Benefits of Garlic

Garlic’s powerbase comes from its sulfur compounds. These compounds are not only responsible for its pungent smell, but are the source for garlic’s myriad of health benefits.

Garlic is also a fantastic source of manganese (which feeds our mitochondria – the energy production factories of our bodies). Garlic also offers vitamin B6,  vitamin C and selenium; all are working hard as antioxidants to provide health benefits.

Garlic Rocks for Heart Health

Garlic is a protector of our cardio system. It can lower cholesterol, but more importantly, garlic’s key nutrients protect our blood cell and blood vessels. This keeps our hearth healthy and the blood flowing. Garlic helps to reduce plaque formation and clogging.

Part of these benefits are attributable to garlic’s ability to lower blood pressure. Garlic is an important addition to our daily diet for keeping our heart and blood pressure in top working order.

It’s an Anti-Inflammatory

Garlic brings the pain when it comes to reducing inflammation. From our muscular, skeletal, and our respiratory system, garlic is an all around tonic. Garlic is thought to also combat obesity, which is believed to be in many ways just another form of inflammation. If you’re trying to reduce your weight, eat more raw garlic!

Garlic is an Antibacterial and Antiviral

Garlic’s super claim to fame is its antibacterial and antiviral properties. Garlic is proven to control infection from bacteria and viruses. It also controls infection from yeasts, fungus, and worms. Garlic is an overall cleanser of our body’s system and can assist us in maintaining optimum overall health.

Iron Metabolism Done Right

It’s also thought that garlic is key in helping our bodies properly metabolize iron. Iron is an important nutrient for our blood and cells. Garlic helps the transportation of a protein called ferroportin, which helps keep the iron moving through our bodies as it’s needed.

Raw vs. Cooked Garlic

It is generally recommended to include one clove of garlic in your diet at least once a day. To obtain the best that garlic has to offer, eat the clove raw.

Here’s some general tips for easy handling of your garlic:

• To use garlic, separate a clove from what’s called the “bulb”. To remove the skin easily, place the clove on a hard surface and then gently apply pressure with the palm of your hand at an angle. The skin will separate and you then can peel it away.
• To give the garlic’s enzymes a chance to activate, peel your clove at least 5 minutes before adding it to your juice. This method lets the garlic reach its peak proficiency before combining it with other ingredients.
• If raw garlic simply doesn’t do it for you, consider adding it to just about any dish you ever cooking.  Add it a few minutes before the end of cooking time will help it retain its verve. Cooking garlic too long reduces its health-promoting ability and brings forth a bitter flavor.

Garlic Yum!

• 2 tomatoes - Click here to learn more about how tomatoes keep you in tip-top shape
• 2 apples - Click here to find out more about apples
• 1 clove of garlic (prepare your clove 5 minutes before juicing)
• 1 sprig of parsley

Juice them, mix them, and enjoy them!

A little more about garlic

Garlic is native to central Asia. It has been grown for over 5,000 years, making it one of the oldest cultivated plants in the world.

But it was ancient Egyptians (Khemet) that first began to cultivate garlic. They held it as sacred and the garlic clove was often placed in the tombs of Pharoahs.

Also in Egypt, garlic was held as the pinnacle of the food pyramid (quite literally in fact, as it was given to the slaves that built the Pyramids to enhance their strength and endurance!)

In ancient Greece and Rome, athletes partook of garlic prior to competition and soldiers consumed it before battle. Garlic’s ‘power’ was held in high esteem.

Garlic traveled the world with migrating tribes and adventurers. It was found in India and China by the 6^th century BC.

In garlic’s long and distinguished history, it’s been used as a sacrament, for culinary endeavors, and for medicinal purposes. With current scientific research touting garlic’s healthful power, this little bulb continues to be as popular as ever.

Selection and storage of garlic

Choose fresh garlic whenever possible for your cooking or medicinal needs. Garlic’s greatness is found in its freshness.

Choose cloves that are plump and have an unbroken skin. Garlic should feel firm and not squishy. Steer clear of garlic that has begun to sprout or looks shriveled. The older the garlic, the less flavor and nutritional benefits it will provide. The size of the garlic bulb or cloves give little indication as to the quality.

Store garlic in a bowl or covered container in a cool and dark place. Avoid placing garlic in direct sun or near a heat source. Freezing or refrigerating garlic reduces both its flavor and nutritional value.

Fresh garlic of superior quality will keep for up to a month if stored well. However, once you break a garlic bulb open, the shelf life reduces dramatically to just a few days.

Fennel is a lovely addition to your juicing resources. When juicing fennel, you can use just the bulb, or you can include the stalk and all the leaves. All parts of this versatile veggie are edible.  Fennel is related to the parsley, dill, and coriander plant family.

Fennel’s smell and taste is distinct. To truly enjoy fennel you have to be a fan of both licorice and anise flavors.

Nutritional Benefits of Fennel

Vitamin C: Fennel has an excellent amount of Vitamin C, serving over 17% of your daily value.  The benefits of including Vitamin C in your diet are well-known.  As the leading water-soluble antioxidant, Vitamin C neutralizes free radicals throughout all water environments of our bodies.  And since we are made of mostly water, Vitamin C is King.

Immune Support: The Vitamin C in fennel is directly attributable to immune support.  Combined with potassium (10% daily value) and manganese (8% of daily value), fennel delivers powerful nutrients to your body. Juice fennel to keep your body running in tip-top shape.

Cardio Health: In conjunction with folate (6% daily value), the potassium in fennel works wonders when it comes to protecting blood vessel walls and lowering blood pressure. Fennel contributes to the protection against stroke and heart attack.

Nectar of the Gods

• 1 fennel bulb (alternatively add the leaves and stalks)
• ½ beet with greens
• 2 apples. Click here to learn more about how an apple a day makes awesome smoothies!

Juice all together and drink up the divine!

History of Fennel

Fennel has a rich history, especially in Greece. Fennel was called “marathron” because it was given as a reward to runners and athletes who reached arête. Legend has it that knowledge was given to humankind by the Olympians via a fennel stalk filled with coal. Fennel was apparently sacred to the Greek God Dionysus.

The ancient Greek and Roman world used fennel both medicinally and for culinary purposes.

Fennel originates in the area around the Mediterranean Sea and Near East. Primary cultivators today are located in France, India, Russia, and the United States.

Selection and Storage of Fennel

Choose fennel with bulbs that are white or pale green in color.  Consistency should be firm with a solid feel and clean look. Avoid fennel that are split, bruised, or spotted.  The stalks should be tight around the bulb.  If stalks are splayed, the fennel is aged. Stalks and leaves should be green. Quality fennel will give off a subtle licorice-like aroma.

Store fennel in the refrigerator crisper for up to four days.

Do you have any awesome fennel uses? Share them in the comments below!

Zucchini is one of the most popular varieties of squash. It’s also quite versatile.  From sautéing and steaming, to baking to juicing, zucchini adds a delicate flavor to any dish.

One of my favorite parts of late summer and early fall was my mom’s zucchini bread. Coming home after school, you would see me chowing down with a hunk of her zucchini bread fresh from the oven with melting butter. Yum!

I’ve altered her recipe a bit for more healthy eating (Mom didn’t know of spelt flour or alternative sweeteners), but the feeling is the same.

Enjoy!

Zucchiini Orange Loaf

• 4 eggs or egg substitute
• 1 ¾ cups honey or agave nectar
• ¾ cup applesauce* or canola oil
• 2/3 cup fresh orange juice
• 2 cups zucchini pulp
• 3 ¼ cups spelt, quinoa, or whole grain flour
• 1 ½ tsp baking powder
• 1 ½ tsp baking soda
• 1 tsp salt
• 2 ½ tsp cinnamon
• ½ tsp cloves
• 2 tsp grated orange peel**
• ½ cup chopped walnuts or pecans

*applesauce is a great way to lower the calories and fat of traditional bread and muffin recipes calling for oil. Choose an unsweetened or low sweetened apple sauce (or better yet, make your own!).

**use fresh orange peel from the oranges you’re using to juice! Use eith
Preheat oven to 350 F. In a large bowl, beat the eggs.  Add honey, orange juice, applesauce (or oil), and the zucchini pulp, and continue to beat until well-blended. Add the rest of the ingredients and mix. Bake 45-55 minutes in a non-stick (slightly greased) loaf pan.er organic oranges or wash the rind well. Create orange peel by using a rinder, a veggie peeler, or a grater.

Nutritional Benefits

Get some Antioxidant Super Powers! Zucchini provides 20% of your daily value of manganese and 17% of your daily value of Vitamin C.  Manganese feeds your mitochondria, which are your cellular energy centers. And Vitamin C brings all around health goodness.

Zucchini also contains beta-carotene and zinc. Alongside are some less common antioxidants such as lutein and zeaxantin, both of which are known to support strong, healthy eyes and prevent macular degeneration.

Zucchini provides a vast array of B-vitamins including folate, B1, B2, B3, B6, and choline. This spectrum of B vitamins provides support to blood sugar metabolism. The aforementioned manganese and zinc also add a boost. Extra support arrives with magnesium (10% of the daily value), and omega 3s (8% of the daily value).

Zucchini is a good source of fiber and of pectin, which helps maintain sugar balances and prevent type 2 diabetes.

Squash seeds have anti-microbial properties. This feature is great for digestive tract health and wellness. Squash seeds have a long history of being used against intestinal tapeworms and parasites.

About Zucchini

Zucchini (and squash in general) has a long and distinguished history. Scientists have found squash seeds in Mexico caves that have been preserved for over 10,000 years. Cultivation of this summer/late summer veggie began in Mexico and Central America and spread rapidly throughout the Western hemisphere.

For many Native American tribes, squash was considered to be a staple.  Along with corn (maize) and beans, the trio was called the “Three Sisters.”

Christopher Columbus brought squash to Spain, while other explorers of Portuguese and Spanish descent introduced the vegetable around the world.

Today, zucchini is cultivated worldwide. Top squash-growing states are California, Georgia, New York, and Florida, though Mexico tops the bill of squash production and exportation as 95% of all U.S. imported squash is of Mexican origin.

Selection and Storage

Look for zucchini that feel heavy for their size. Choose ones with dark green skins that are not overly hard. Note that the skin may naturally be striped or speckled.  Choose skins that are unblemished as zucchini are tender. Medium-size zucchini have the best consistency and flavor.  If growing your own zucchini, you can eat the squash blossoms.

Store the zucchini in the refrigerator.  Keep it unwashed and in a container with a lid. The squash will last for up to 7 days.

Adding an apple to any of your juice combinations is a win-win. Apples add a subtle, yet joyfully sweetness to any juice combo. Apples yield an amazing array of health benefits from deep inside their unassuming, yet lovely and vibrant skin.

Fresh juice or blend your apples to get the most in nutritional benefits. Or alternatively, just eat an apple whole.

Nutritional benefits of apples

Antioxidant Power: the apples primary claim to fame is its excellent antioxidant function. This superpower provides solid support for our cardiovascular systems, blood sugar levels, and respiratory system.

Cardiovascular Power: apples provide pectin as water-soluble fiber and a mix of nutrients called polyphenols. By consuming an apple a day, you’ll help to reduce your total cholesterol and LDL-cholesterol. Overall, that will help to reduce blood fats, a fantastic move your heart will appreciate!

Blood Sugar Power: Apples contain nutrients that help regular blood sugar. Not only does eating an apple prevent spikes in blood sugar, but it’s also shown to lessen the absorption of glucose from the digestive tract. Apple nutrients also stimulate the pancreas’s insulin secretion while increasing the uptake of glucose from the blood.  All of these mechanisms keeps blood sugar regulated.

Lung Power: In short, apples are good food for your lungs. Apples help prevent many types of cancers (such as colon and breast), but stands out in regards to lung cancer. Research shows that apples are specifically focused on preventing lung disease, but scientists are unsure why.

Associated with apples is a supreme antioxidant and anti-inflammatory power. Turns out it has a direct impact on asthma sufferers, whereby reducing the risk of an attack and/or preventing one.

All about apples

Apples belong to the Rose family. Joining apples in this auspicious family are apricots, cherries, plums, pears, peaches, raspberries, and almonds. Apples are part of a distinguished line of nutritionally dense and beautiful plants and foods.

The apple tree, originated in Eastern Europe and Southwest Asia, has spread to temperate regions throughout the world.  There are over 7,000 varieties of apples today.

Apples have a strong mythology. They are often considered to be the fruit that Adam and Eve ate. The Norse believed that a magic apple could keep people young forever. The golden apples of Greek myth played a pivotal role in tales of love, sex, bribery, and temptation (isn’t the “forbidden fruit” depicted as an apple?)

In American folklore, John Appleseed was said to have walked 100,000 square miles planting apple trees, all in an effort to provide food and sustenance for future settlers.

Click here for an interesting timeline on the Apple from Purdue University.

Selection and storage of apples

Choose organic fruits that are firm with rich colors. Choose a yellow/green apple with a slight blush. Choose the variety based on whatever flavor you like: sweet or tart.

Red and Golden Delicious are the sweetest of apples, while Braeburn and Fuji are slightly tart. Pippin and Granny Smith are the most tart.

Apples store extremely well at cold temperatures (35-40F/2-4C) for up to 3-4 months. Cold storage can be assisted by placing a damp muslin or cheesecloth in the crisper bin of your fridge.

Apples retain most of their nutrient density even after long storage times.

Take stock of your apple storage over time as an apple that has been bruised or damaged will indeed place other apples at risk.  Any bad apples should be removed immediately.

Autumn’s chill brings with it the bounty of harvest.  As the season turns, warm treats from the kitchen fill the bill for heart healthy and nourishing fare. Root vegetables such as carrots and the luscious fullness of apples bring us back to Earth after the light and hot summer months. Combine fall’s goodness with the summer flavor of pineapple in this unique twist on autumn fare.

Festive Harvest Muffins

• 3 cups spelt, quinoa, or whole grain flour (of a combination thereof)
• 1 Tbs baking soda
• 3 ½ cups carrot pulp - Click here for more pulp ideas.
• 1 cup pineapple pulp
• 1 cup honey or agave nectar
• 2 Tbs cinnamon
• 1 tsp nutmeg
• 6 egg whites
• 1 Tbs vanilla
• 1 cup applesauce* or canola oil
• 1 ½ cups crushed walnuts

*A note on applesauce: Using applesauce as a substitute for oil is a heart healthy way to cut calories, increase nutrient density, and make baked treats better for the body.  Substitution is equal: 1 cup applesauce for 1 cup oil.  Consider making your own applesauce or choose low-sugar applesauce to keep the calories and sweetness in check.

Directions: Preheat the oven to 350^o F. Grease muffin pan.  Mix the pulp well with flour. Add egg whites, vanilla, honey, and applesauce or oil and blend into the pulp mixture. Mix in nuts. Fill muffin pans. Bake for 45 minutes or until golden brown.

Carrots – The Nutritional Low Down

Carrots are a root vegetable filled with the uber-antioxidant beta-carotene. Carrots offer not only the power of beta-carotene, but a whole host of additional antioxidants, including those that boast cardiovascular and anti-cancer benefits.

Antioxidants are the name of the game with carrot consumption. Carrots bring the fight against free radicals up close and personal, but with a power-packed arsenal.

Carrots do contain the more staid antioxidants like Vitamin A and Vitamin C, but they also bring phytonutrients like the aforementioned beta-carotene.  Additionally, their phytonutrient power includes alpha-carotene and lutein; hdroxycinnamic acids including caffeic, coumari, and ferulic; and anthocyanindins such as cyanidins and malvidins.

And the cool part is that Carrots come in the autumn colors of red, purple, orange, and yellow.  Celebrate your harvest by munching on any variety and know that their antioxidant power is yours.

Cardiovascular Health is the product of this high voltage anti-oxidant power of carrots. Carrots help our arteries stay healthy and whole so they can carry on with the movement of highly oxygenated blood.

Research shows that vegetables with a deep shade of orange/yellow are the most protective against cardiovascular disease. Within that color group, carrots were found to be the single most risk-reducing food.

Vision Health is another claim to fame of the carrot. Research shows that, especially for women, consuming carrots at least twice a week reduces the risk of glaucoma.

Fighting Colon Cancer is another added benefit of consuming carrots. While research in this area continues, the consumption of carrot juice has shown a decreased risk in colon cancer by participants consuming 1.5 cups of fresh carrot juice daily.

Selection and Storage

Choose carrot roots that are firm, smooth, bright and deep in color. They should also be fairly straight in shape.  If they’re forked, cracked, limp, or rubbery, you’ll want to give them a pass. If there are stems attached then look for ones that are bright green and feathery.

Carrots keep for a very long time if properly stored. Keep carrots in the coolest part of the refrigerator, preferably in a plastic bag or wrapped in a paper towel.  Consume carrots within two weeks.

With each new season, enjoying a colon cleanse is a great way to maintain good health.

Cleansing the colon is a fantastic way to purge toxins from the body.  The cleansing also provides us with increased energy, a boosted immune system, and keeps us going strong as the weather changes.

The big three of colon cleansing fruits and veggies are carrots, apples, and cucumbers.  Add a lemon for a liver tonic and you’re in cleansing and health business.

All Season Colon Cleanser

• 1 red apple
• 1 medium size carrot
• ½ medium size cucumber
• 1 stalk of celery
• 1 8oz glass of cold purified water
• 1 tbs of honey or agave or 1 tbs apple cider vinegar
• Juice from one lemon

Juice the apple, carrot, celery, cucumber and lemon in the juicer. Slurry them together with the cold water.  Add honey or agave to taste.  Drink immediately, and preferably, do it first thing in the morning.  Or alternatively, dice the veggies and fruits and mix this all up in your blender.

Veggie and Fruit Cleansing Benefits

Apple: The apple’s skin contains pectin which assists in the removal of toxin.  Pectin also prohibits the protein matter in your G.I. tract from putrefying.  Apples also help regulate blood sugar levels.

Carrot: Ease inflammation of the colon. Carrots contain beta-carotene, a great nutrient for the eyes.

Cucumber: Contains an enzyme called erepsin which digests protein. Cucumbers have a high water content which soothes and eases the digestive tract and colon.

Celery: Flushes the kidneys, liver, pancreas, and gallbladder.

Lemon: A natural antiseptic, the acidity of lemon juice destroys harmful bacteria

Apple Cider Vinegar: Prevents the formation of kidney and gall bladder stones.

Honey: Anti-viral, anti-fungal, and anti-bacterial. Boosts the immune system and provides increased energy.

How Much to Drink

The beauty about this colon cleanse is how simple and direct it is.  This juice recipe can be taken daily if you want a deep cleanse or once a week to maintain good health.  Add this cocktail of health to your daily regime and feel the benefits:

• Clearer skin and a natural, healthy glow
• Bright eyes with stronger eyesight
• Easier and smoother digestion
• Regular and productive bowel movements
• Increased energy levels
• Eases frequency of headaches for headache sufferers
• Reduction in allergy attacks