Time for Garden Vegetables! Goodies from Your Own Backyard …

MB (2019-06-19)

Peas directly from the shrub, carrots from your own garden and the small cucumber along the way – it can’t be tastier!  Why is it that way? Why does the carrot from your own garden taste so much sweeter and more delicious than the freshly bought one from the market?  We asked Mrs. Silvia Bürkle and she explains in depth: This is because this extremely fresh product contains more nutrients and, above all, considerably more flavors. Harvesting, storage and transport cause many vitamins and flavorings to be lost within the shortest time and this has its effect. In addition, the enzymes in the food are still active immediately after harvesting. They break down and alter nutrients, but also contribute to the food “decaying”.  Fresh food that we buy in the supermarket is often already a few days old and has traveled far. In this case the taste suffers. Maybe psychology also plays a role, allowing us to enjoy home-grown vegetables even more. Now is the best time to grow vegetables at home – depending on the type, harvesting season will start soon. We wish all hobby gardeners to enjoy their meal!


Radishes. What Are They Good For?

We know you know red radishes and maybe white radishes but now is the time to hunt down some purple or black radishes at your local farmer’s market or health food store so that you can add a bit of pizzazz to your meals.

Whatever color radish you decide to buy, you can eat them raw, cooked or pickled.  It is   suggested you eat them raw to get the most nutritional value from the radish but raw radishes can be a little strong so adding them to a soup broth or simmering them until cooked will make them milder.

Why eat a Radish?

  • Radishes are very good for your stomach and act as a powerful detoxifier.
  • If you are constipated, try eating a radish. Radishes help facilitate digestion and soothe your digestive system.
  • As a natural diuretic, and detoxifier radish juice can help inflammation in the urinary tract and will help your kidneys by removing excess toxins.
  • Radishes are low in calories, high in roughage and contain large amounts of water which help keep you feeling satiated.
  • Packed with antioxidants, radishes are great for keeping your body healthy.
  • As an anti-congestive, radishes can help relieve irritation to the respiratory system caused from cold, infections and allegergies.
  • Because it is a good source of potassium, radishes can help reduce blood pressure and increase blood flow.
  • With a low glycemic index, radishes will not spike your sugar levels.
  • Your skin will thank you for eating a radish.  Radishes offer vitamin C, phosphorous, zinc, and plenty of water to hydrate your body. If you are suffering from skin rashes or dry skin, a smashed up radish used as a facial mask will help. Drinking radish juice is thought to help reduce acne and blemishes.
  • Radishes will help the body absorb beta-carotene so it is an excellent idea to eat a salad with grated carrots and radishes.



Can an Onion Prevent a Cold or Flu?

I really like this list from WebMD for Natural Treatment tips for Colds and the Flu and I decided to share some of their suggestions with you today.  If you feel like you are coming down with a cold or flu, follow the advice below:

  • Sleep with more pillows. (Relieves congestion.)
  • Don’t fly in an airplane.
  • Eat foods that fight infection. (A short list is below.)
  • Don’t overtreat your symptoms. In Europe, if you have a runny nose, the doctor wants it to run!  If you don’t need to be in a business meeting, let your body help you heal itself.
  • Blow your nose in the right way.
  • Use a warm salt water treatment for a stuffy nose.
  • Remember to stay warm and rested.
  • Gargle.  Here is the right way to gargle:
  • Drink hot liquids.
  • Take a steamy shower.
  • Use warm packs on your sinuses.

The article suggests you eat the following foods while fighting a cold or flu:

  • Blueberries – has a natural aspirin in it.
  • Carrots
  • Chili peppers
  • Cranberries
  • Mustard
  • Onions – This vegetable contains phytochemicals which may help the body to clear infections so to answer the question in the header, yes, onions may be able to get you back on your feet if you eat them. (Don’t put them in your socks or next to your bed.)
  • Black/Green tea – These two types of teas have catechin which may have a natural antibiotic.

Vegetables Make Your Breakfast Better

On the metabolic balance plan, you get lots of vegetables so take advantage of this perk and make sure you eat as many vegetables as you can for breakfast.

If you are not a vegetable breakfast person, here are a few ways to add those vegetables without breaking an early morning stress sweat.

Make a Breakfast Salad with your fruit and vegetables.

Make a salad with avocados and plums.

Experiment with your breakfast Smoothie.

Build a healthy smoothie.

Scramble your Vegetables. (more vegetables than eggs)

Make a breakfast full of vegetables and a little bit of eggs.

Eat a side of vegetables like Kohrabi sticks which you can substitute for bread.

Experiment with kohrabi instead of eating toast.

Get creative with your eggs.

Place a soft egg on top of a bed of vegetables.

Eat avocado toast.



Aging Successfully Requires Eating Vegetables

We all want to age gracefully. May be in the back of your mind or the front of your mind or maybe staring you right in the face at this very moment is the fact that you are no longer a youngster and need to start treating your body with some care.

It is never too late to eat mindfully.  metabolic balancers are taught to eat what their bodies need to stay balanced so if you follow the metabolic balance plan you are off to a good start.  Below is a list of vegetables that you may want to add to your plan once you are into phase 4 (If the vegetables are not already on your plan.)

As metabolic balancers, you are aware of how important vegetables are to your diet.  Fill your plate with vegetables at each meal and make sure that you are trying different combinations and eating through the rainbow not just sticking to the colour green.  Add deep red tomatoes, carrots and orange bell peppers to your daily vegetable intake.  If you are not finding enough colourful vegetables at your grocery store, look for a farmers market near you and see what yummy vegetables are in season.

Here is a link to the crop calendars for each US state.

Knowing what vegetables are in season makes it easier to plan your menu around healthy and fresh produce. Here are an example of some vegetables available in the midwest.

Asparagus     April 23 – June 25
Broccoli     June 20 – November 30
Cabbage     June 1 – November 15
Cauliflower     September 1 – Dec. 5
Collards     May 15 – November 20
Cucumbers     June 25 – September 15
Eggplant     July 10 – October 15
Lima Beans     July 10 – October 31
Okra         July 15  -October 15
Onions     June 25 – September 30
Peas         May 20 – July 5
Peppers     July 5  – Nov. 5
Potatoes     July 10 – October 15
Pumpkins     September 15 – October 31
Snap Beans     June 10 – August 31
Squash     June 15 – September 30
Spinach     April 15 – June 30
Sweet Corn     July 1 – September 25
Tomatoes     July 5 – October 15
Bell peppers  May – September

Below are links to helpful resources to find a farmer’s market near you.

USDA Farmer Market Directory

Local Harvests Farmer’s Markets

photo credit: highlimitzz

Vegetable Broth – metabolic balance Monday Recipe

Many of our recipes include vegetable broth as an ingredient.  If you have time and a big enough freezer, you will want to make your own broth to use for your metabolic balance meals.

When you make your own broth, you can season it to your taste and ensure the broth contains only the ingredients that you want added to your recipe.  Making your own broth will also make you feel like you are getting everything you can out of your vegetables. (Especially if you are not into composting.)

Here is a basic vegetable broth recipe:


  • 2 medium yellow onions sliced
  • Bunch of carrots peeled and sliced (You can just scrub them, you don’t have to peel them.)
  • 2 stalks celery or a chunk of celery root
  • 3 cloves garlic
  • 2 bay leaves
  • 2 tbsp whole black pepper corns
  • parsley


Place all of your ingredients & 1 gallon of water into a large cooking pot.  Bring to a boil.  Reduce the heat and let the ingredients simmer for 2 hours.  Strain and discard the solid vegetable (You can puree the vegetables and add them to riced cauliflower if throwing them out makes you feel bad.)

Strain the liquid through a mesh sieve.  Cool.   Once cooled, separate the broth into portions for your meals and freeze them in plastic bags or reusable containers depending on the space in your refrigerator.


On oh my veggies, the blogger suggests saving your vegetable scraps and adding them to your soup broth mixture.  I think this is a great idea.  Before you go ahead and throw all of your veggies into the soup, read her post about cooking with vegetable scraps.  You can freeze your scraps until you’ve collected enough to use for your vegetable stock.

If you are a more visual person, here is a video that shows you how to make a vegetable broth.




photo of soup by green mountain girls farm

Metabolic Balance® Roasted Brussels Sprouts

Roasted Brussels Sprouts


  • Brussel Sprouts
  • Olive Oil
  • Kosher salt
  • Ground black pepper


Cut off the brown end of the brussel sprouts and take off any discoloured leaves.  Place the brussel sprouts in a bowl and mix with some olive oil, salt and pepper.   Spread them on a baking sheet and roast for 40 minutes or until crisp on the outside and tender on the inside.

Sprinkle more salt on top as desired and serve with your meal.

photo of brussel sprouts by savvy christine

Tomatoes Add To Your Life – Information You May Want to Read About Tomatoes

Today, we are sharing research about tomatoes. UC Davis has a great link page to articles about tomatoes focusing mostly on growing and tomato issues.  We are only sharing information about eating and cooking with tomatoes but if you are interested in tomatoes, you can follow the main link to the extensive list.


Photo of tomatoes by Jeremy Segrott

Metabolic Balance® Wants You To Eat 10 Cancer Fighting Foods (part 1 of 2)

A healthy body fights off disease and has the ability to protect the body from illness.  Here are a list of cancer fighting foods you should add to your Metabolic Balance®d diet.

  1. Garlic –  Everything in moderation.  If you regularly eat garlic you are less likely to develop digestiv organ cancers such as esophagus, stomach and colon.  Experts are not sure how much you need to digest but a clove is a good guess or between 2 to 5 grams (Estimate by the world health association.) It is thought that protective effects from garlic arise from its antibacterial properties or from its ability to block the formation of cancer-causing substances. Warning: Garlic acts as a natural blood thinner and should be avoided by pregnant women, people about to undergo surgery, and people taking blood thinners.
  2. Berries – The idea of berries as anticarcinogens began in the 1980s, when Stoner discovered that ellagic acid, found in many fruits and vegetables, inhibited the tumors. He then found that berries contained high amounts of ellagic acid, and that black raspberries in particular had more of this compound than all of the other berries he surveyed. The compounds in black raspberries slow the growth rate of pre-malignant cancerous cells, and they stimulate those cells to die. Here are some Benefits of black rasberries:
    1. High overall level of phenolic compounds compared to other berries. Ellagic acid, gallic acid and rutin contribute to the health benefits of black raspberries.
    2. Anthocyanins in the berries work as antioxidants that help fight free radical damage in the body. The anthocyanin level of black raspberries is 214-589 mg/100g.
    3. The Oxygen Radical Absorption Capacity level of black raspberries is 77 µmoles /TE/g which is about three times higher than blueberries.
    4. In vitro studies show that extracts of raspberries and blackberries may slow or reverse the growth of breast, cervical, colon, oral and esophageal cancers.
    5. Scientists from Ohio State University are now conducting human clinical trials into the effects of black raspberries on colon and esophageal cancer in humans.
  3. Tomatoes – 
    • Tomatoes – Outstanding antioxidant with rich a concentration of lycopene. Researchers have found an important connection between lycopene and bone health. A study was designed in which tomato and other dietary sources of lycopene were removed from the diets of postmenopausal women for a period of 4 weeks, to see what effect lycopene restriction would have on bone health. At the end of 4 weeks, women in the study started to show increased signs of oxidative stress in their bones and unwanted changes in their bone tissue.  In recent studies, researchers are looking into how tomatoes prevent cancer and protect your bones.
    • Tomatoes are best when eaten cookedAlthough the assumption is that fresh fruit and veg always have the edge over cooked or processed, canned tomatoes prove this isn’t always the case. Canned tomatoes are a better source of lycopene because the canning process breaks down some of the touch cell walls, releasing the lycopene, which makes it easier for the body to absorb.

  4. Broccoli, Cabbage & Cauliflower –These 3 vegetables can protect your cells from those crazy free radicals. They may also protect you from cancer causing chemicals and slow the growth of tumors.  Remember our Cauliflower pizza crust? This week may be a good time to try making it. Cauliflower is a great source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It also provides choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. And if that wasn’t enough, you also get vitamin B2, protein, vitamin B1, niacin, and magnesium.
  5. Green Tea – Catechins in tea help prevent cancer by keeping free radicals from damaging cells and possibly reducing tumor cell growth. Both green and black teas contain catechins so it is wise to add some tea to your anti cancer diet.

Go here for part 2 of 2

Photo of tomato by Mr. TinDC