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Moisturize Your Feet, It Helps With Sleep

These days, getting a good night of sleep is a privilege to most of us. We take work home. We have little kiddos to care for and school projects to help with. We have exams and pull all-nighters. We have our favorite shows to catch up on. We have to train for this, or prepare for that. Eight hours of sleep every night just isn’t on our priority list. But, I’m not here to talk to you about the importance of getting a good night’s sleep, I’m here to help you make the most of the sleep you do get. Below are my top 10 favorite ways to ensure you get a good night’s rest.

1. Eat light at night
Night is time to let your organs have a rest, you will sleep better by allowing this to happen.

2. Use herbal tonics
For so many of us, sleep is an issue of stress, so adaptogenic herbs, such as Holy Basil, Ashwagandha, Rhodiola, Reishi Mushroom, or Eleuthero are awesome tonifiers for our exhausted adrenals. 

3. Make your bedroom smell really good
Kind of a no brainer! An aromatherapy candle, some lavender oil nearby, no kitty litter box in the bedroom. 

4. Have a bedtime ritual
Having a bedtime routine helps send a message to your nervous system that it is wind down time. Light a candle, turn off the lights, moisturize your feet, read an inspiring passage from a favorite book, do a couple of stretches, you get the picture. 

5. Moisturize your feet
I think I heard this from Ayurveda, and it’s a personal favorite cause it really makes a difference for me.

6. Keep your bedroom dark
The darkest you can get it! Light gets through the eyelids and keeps your brain alert. Use black out curtains, or a fantastic eye cover from our store made by Mindfold.

7. Don’t use Melatonin regularly
It’s a hormone, not a supplement, and only for occasional use, will hurt your sleep if used regularly.

8. Practice meditation, biofeedback, neurofeedback, prayer, or mantra
Train your mind to be quieter, you will sleep much better. 

9. Get regular face massages
Relax the tension in your face, sleep better, and age more beautifully.

10. Turn off the TV 2 hours before bed
We’ve all heard this, it’s true!

 

If better sleep is what you need, join our FREE Sleep Well Class Wednesday Nov. 16th from 6pm to 7:30pm. 

 

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Thanks and Giving Goes A Long Way…From Home

I am currently in Nairobi, Kenya for a work related project far different from the landscape and responsibilities I had at Alfalfa’s. I accepted a short term assignment with a London based organization, ActionAid, with the responsibility of directing the construction of a single classroom in rural Africa for two teams of volunteers from the UK. The original project was outside the beautiful coastal town of Malindi but recent terrorist activity by Al Shabab thwarted that project in the eleventh hour. Fortunately, we were able to find another classroom construction project with Maasi in the Masa Mara area. With the dramatic change in venue, I traded a comfortable 4 star hotel for a tented campsite in the bush but could not be happier. I think it will work out favorably as this is a unique opportunity to live amongst the Maasi and immerse myself totally in the bush and the culture that is the Maasi.

October 20. Nairobi, Kenya. 5:00 am.
We leave in the cool of the morning, the roads void of cars and people. Nairobi is known for massive gridlock and given our robust schedule an early departure is essential. I am traveling with four other colleagues in an ageing but comfortable Toyota Landcruiser, tricked out for the bush and unforgiving terrain. My companions are mostly local Kenyans with various connections and responsibilities to this project.

The light rain that masked our departure has lifted and the first sparks of sun unveil the African landscape that is a mixture of small towns and forested land. The main road out of Nairobi is new and smooth and when I remark on its quality, Patrick, the man driving this project and successful businessperson, explains that the Chinese have constructed many of the roads in the area but due to inferior materials, the roads will be useless in three to five years. I cringe with the news and see it as another example of outside intentions falling short in the long term prospects of Africa establishing a good infrastructure. True to his word and a short distance later we encounter a Chinese built road that is pock-marked and so severely impaired that the shoulders have become the preferred route. 

We climb out of the valley and reach a promontory point with stunning views of The Great Rift Valley that stretch as far as the eye can see. Africa is still relatively young in terms of its discovery and settlement so it wasn’t too long ago the area below was teeming with wildlife. Even from a distance it holds a feeling of being untamed and raw, still immune to the encroachment of man and progress.

We arrive in Narok, now three hours removed from Nairobi, to stretch our legs, refuel, and take in the clear air that punctuates the landscape. This is the last outpost and we are keen to press on. A few miles from Narok we take an unmarked, deeply rutted road for the Masa Mara that beckons and tugs at our sense of adventure.

The temperature is pleasant, probably in the low 80’s so we drive with our windows down but are vulnerable to the sudden dust squalls that are without warning. When we encounter one, our vehicle is immediately engulfed with a fine layer of dust, leaving a brown coating on our skin, clothes, and food.

The road, in spite of its difficulty, offers wonderful surprises in the form of animal life that now dot the landscape and energize us. We have now transitioned from a human dominated environment to animal dominant. A 360 degree perspective yields wildebeest, zebra, gazelle, impala, and an occasional ostrich to break up the four legged dominance provided by “the Grazers” as my African friend Jez points out. There is much to learn about the Mara, or the Bush as Jez lovingly refers to it. Jez Bennett was born in Africa and except for schooling in England, has called Africa home his entire adult life. He currently lives in Zimbabwe and spends his free time in game parks of eastern Africa. He has become our unofficial tour guide and begins a running commentary on animals, raptors, and even the local flora, down to its Latin origins. His fascination and respect for the magnificent ecosystem is unwavering. With a voice dripping with enthusiasm, he points out a specific Acacia tree that harbors ants inside its pods. Should a strolling giraffe decide to dine on this tree, its tongue is soon met with the stinging ant bites and the giraffe moves on, with the tree and ant carrying on their symbiotic relationship.

Thirty dusty kilometers later we reach a beautiful, open glen ringed with several species of trees and a verdant carpet of lush grass, compliments of a natural spring hidden amongst the African copse. We encounter two Maasi tribesmen, their herd of scruffy goats bleating a commentary on the Mzungus they see before them. I ask Jez if the world is passing the Massi by or if their existence has changed in some fundamental way. He tells me their range of movement has been compromised and with the recent allocation of land from the Kenyan government, the Maasi in this region will actually settle down and relinquish their nomadic lifestyle. He also informs me the Maasi now venture into the Mara with cell phones and text each other on the movement of their herd or any problems they may encounter. I later test part of his theory by calling my London-based friends and the reception is crystal clear with nary a cell tower in sight. Jez recounts the time he phoned his partner in Zim from the summit of Kilimanjaro and never had a problem. Go figure.

The classroom site is about one mile away, a short trek through the bush. We follow our guide through undulating terrain with shrub, towering trees, and a slab of rock the size of a football field that seems alien and out of place. I am told it is a salt lick and is frequented by the animals that pass through this corridor as they migrate. I have also stumbled across some rather peculiar burrows, the end result of hungry and acutely attuned aardvarks seeking out the termites that live underground.

We eventually reach the classroom site, along with a welcoming party of a dozen elders from the local Maasi tribe. We exchange greetings and names, discuss the project, and answer their enthusiastic questions. In this particular part of the Mara, schooling has taken on a new importance and even the female population is encouraged to attend school. This fact is not lost upon any of us and we look forward to being a part of the change.

Remember you can always make a difference, whether near or far, be thankful for what you have and pass on the love. Until next time. 

 

 

Marcus Christopher is a part time employee with a penchant for food, travel, and people. I’ve teamed with Alfalfa’s to share my travel experiences, create dialogue, exchange ideas, and perhaps learn something new that enriches our respective lives.

 

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A Spoonful of Mushrooms Makes The Cold Go Down

Winter is near and it’s the perfect time to begin your immune system tonification. A little cold or flue is normal, but you don’t want to catch every bug that comes your way.

There are a lot of immune-boosting remedies and tips out there and sometimes it’s hard to navigate the cold-cure clutter. I like to keep it simple – let food be your medicine. Start eating warmer, longer cooked, more grounding foods. Mushrooms, in particular, are the best herbal and food strategy in my opinion. 

Reishi mushrooms, also known as Ganoderma lucidum, are a beautiful mushroom variety. It has been long revered in the east and has been used for more than two millennia to treat and prevent a wide variety of illnesses. Most importantly, it’s known to keep us healthy in a safe and holistic way. 

Many other medicinal mushrooms are useful pre cold, flue and allergy season as well. One, Cordyceps, has lung protective qualities. Shitake, has been shown to have a wide range of immunoprotective qualities and also protects the liver. 

Let food be your medicine. shitaki’s, maitake and lions mane, are delicious additions to your winter soups and stews. Stay warm. Stay healthy.

 

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Don’t Be Afraid to Cook with Dried Beans

We all love convenience and time savers, who doesn’t these days? And sure it’s really easy to grab a can of beans, drain them and toss them into your favorite recipe. But what most people don’t realize is that dried beans are fairly easy to prepare too, and the benefits of using dried beans – in my opinion – by far outweigh the ease of using canned beans.

So, here’s why I choose dried over canned…

  • Dried beans are typically less expensive
  • Most dried beans are free of added sodium and preservatives
  • Cooking with dried beans, allows you to save not waste product because you can buy the exact amount of product you need.
  • There are typically more varieties of dried beans than canned beans available, so you can be more creative with your dishes.

Here’s some simple tips for buying and storing your dried beans…

  • Try to buy beans that are similar in shape, color and size
  • Store your dried beans in a sealed container (zip-lock bag, canister, etc.) in a cool, dark place. These beans will stay fresh for up to one year.
  • Your cooked beans can be stored, sealed, in the refrigerator for up to one week

And here’s how easy it is to cook these beans up…

To prepare:

  • Pour your beans in a coriander & run water over them, picking out any stones, or shriveled beans.
  • Place in a pot with a lid. Cover with cold, fresh water about 3” above the beams, and let them soak overnight for at least for 12-18 hours. I really do find that soaking them closer to 18 hours is better, because it yields a shorter cooking time and the beans tend to stay more intact during the cooking process.

To cook:

  • Once soaked, cook the beans in clean water, and cover the beans by 1”
  • Bring to a boil, then immediately reduce heat to a simmer & cover for 30-40 minutes or until you can mash one easily with your finger.
  • When done, add a little bit of salt and cook uncovered for 15 minutes.

Now What? Well, first, congrats on making your first batch of dried beans. There are tons of ways to use them, but here are just a few of my recipes to inspire you:

 

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I think I “Can”, I think I “Can”

Before working on a farm, I think the only time I really saw Ball jars in use was when I was at my aunts house – she would pour me a glass of milk and use a Ball jar. I always thought they were neat since they had some sort of vintage feel to them, and I felt really cool drinking from something that wasn’t designed to be a drinking vessel. A great way to recycle or use glass jars…but not their true purpose.

To me it really seems that the practice of canning or preserving food is a lost art. There are probably boxes and boxes of dusty Ball jars scattered around peoples’ attics around the country from their grandmother’s generation, either being sadly ignored, or used for something like a funky flower vase, change jar, or, say, drinking glass.

As I grew older and my interest and passion for food increased, the concept of canning became more and more compelling to me. But I think what fascinated me more than the actual process of canning (which still remained a mystery to me), was why it had almost disappeared from most peoples’ habitual tasks of food preparation. It is just such a simple and lucrative concept. Bought too many tomatoes at the market in August, or have an overabundance in the garden? Don’t even think about letting them go to waste. Jar them and enjoy that succulent heirloom flavor in mid February when everyone else is eating the styrofoam, flavorless, sad excuse for a tomato that is grown to be packaged and is shipped from who knows where to your grocery store produce section. Hmf! Glad to get that off my chest.

Even with these sentiments, though, I still found myself on the loser side of the Clueless and Uninvolved. I was determined to learn, someway, somehow, but I knew it would have to be a situation that would force me to do it. That way I would have no choice. So, when Elane first explained that my potential duties on the orchard would be preserving and making value-added products to sell, you should have heard my reaction. “Elane,” I said, and paused on the phone (I may have even stuck out my arm sitting there on the front steps, as though she could see my need to have her stop and notice how important her last statement was). “You don’t understand how much I have been wanting to learn how to jar food.” Hook, line, and sinker, she had me at ‘preserve’.

Luckily I was able to find a situation where part of my work was literally to invent as many recipes as I could to preserve the fruit still left at the end of the season. So here they are: my little jars of invention, experimentation, failure, success, deliciousness, profit, and creativity all at once. I feel the need to show off my little off-springs, and hopefully they will give you enough inspiration to start your own jarring tutorial too.

1. Zesty Pear Chutney
You wouldn’t believe the amount of flavor that is packed into these little 8 oz. jars, thanks to Cedar’s unbeatable recipe. The perfect balance of sweet from the pears and raisins, bite from the apple cider vinegar and the accompanying spices, and heat from the ginger and cayenne. It’s been a hit at every market we’ve been to. My favorite part was seeing people’s face light up after taking a sampling spoonful. Eyebrows raised, a surprised smile, “This is really good!” (Duh!) Excellent on grilled chicken or pork, stirred in rice or couscous, or my personal favorite, on a cracker with a slice of sharp cheddar cheese (Vermont cheddah of course).

 

 2. Peach Jam
I became very acquainted with the peaches that went into this jam after a marathon of blanching and peeling each and every one that went into the stock pot. Elane showed me the ropes of basic canning procedures with this batch: cooking and heating the ingredients, adding the pectin, funneling the mixture into each jar, wiping the edges, applying the lid and ring, and boiling. It was one of the first things we had canned, and it captured the last hints of summery peachiness for us and our customers to savor into the fall and beyond.

3. Peachy Green Chili
The first time I made this – sprouting from Elane’s excellent idea of combining the sweet with the heat – I guess you could say I was a bit liberal with the amount of green chilies added to the pot. We stood there in the kitchen, faces red, mouths on fire, wondering how the heck we were going to cool this thing down. How could a girl with such bad chronic heartburn create a sauce this hot?? After a few attempts to cool it down, we finally said the heck with it and jarred it anyway. I guess people like things hot around here, since it nearly sold out the next day at the harvest festival. Used on anything you would with a regular green chili: on enchiladas, quesadillas, on eggs, in soups or stews, with nachos, or on meat. Love that peachy heat!



4. Apple Raisin Walnut Pie Filling
I can honestly say there aren’t many more comforting foods than a serving of apple pie or crisp on a chilly night with a dollop of whipped cream or good vanilla ice cream on the side. Am I right people? So with all of the great Galas and Fujis around, especially with the holiday season coming up, I thought it would be nice to create a pie filling that people would be able to literally open and put into their favorite pie crust and have a taste-like-homemade pie ready for them in no time. In the same amount of time and effort you would put into baking a store bought industrial pie (bleck!) this filling though would have pure ingredients, showcase the superb flavor of the fruit, and encapsulate those wonderful spices of fall. And with the original twist of added raisins and walnuts, you have a pie that stands out from the rest. With this jar you have that comforting taste at the ready whenever you need it.



5. Lemon Ginger Pear Jam
Have this on your favorite bakery toasted slice of bread with a skim of butter in the morning and you wont go back to any other fruit spread again. The bright lemon, spicy ginger, and distinct sweet pear are a trio to be reckoned with. The smoother consistency can also make it a great pair with yogurt too. This was a fun one to create, and an even better one to eat.

So there’s the line-up. Recipes you say? Hmm, they may just be top-secret. But, if you convince me that you’ve decided to dedicate yourself to learning the indispensable life skill of canning, I think we could be able to work something out. And don’t be deterred by that supposed intimidation of it all. Just think about the trusty words of our old friend ‘The Little Engine That Could’, and you’ll be on your way.

 

 

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A “good” read

Just before I moved to Boulder from Northern Ohio, I made it a point to make one last trip up to Ann Arbor to get some love from Zingerman’s deli. Talk about a great sandwich and a foodie’s paradise that’s hard to leave behind. Fortunately for me, the stars aligned, Alfalfa’s re-opened (even hired me!) and I had another world-class eatery in my backyard again!

I just couldn’t wait to share my Zingerman’s experiences with all the food and grocery gurus here at Alfalfa’s. Of course, I was preaching to the choir, all my new foodie Alf’s friends were either already big fans or had been there in person! But, just in case you’re not up on Zingermans and flying into Detroit and driving to Ann Arbor isn’t realistic, may I just suggest curling up with the Zingerman’s Guide to Good Eating. 

Now I can babble on about anything, especially food and good reads, so I’ll go bullet-point style and share just a few of the topic excerpts from random pages, this should be all you need to say, “honey, give me the iPad, I need to order this book!” (PS – I gave Boulder Bookstore a call and they stock it!)

  • “Different Cuts for Different Cooks, A Guide to Pasta Shapes” – Do you know what an Annelini pasta is? Neither did I, but now I know it’s shaped like a ring and going in my next soup!
  • “Smell The Bread” – All about the exercise and skill of smelling breads basically, can’t wait to see someone holding up a big loaf of Alf’s bread up to their nose!
  • “Dark Shadows, My Campaign for Darker Crusts” – Ari (founder, author) offers his reasoning on why people need to get over their fear of dark crusts! Who knew I was feeding ducks sweeter and nuttier flavor? I just thought it was burnt!
  • Ok, one more…”How Can Vinegar Cost $50 an Ounce?” Well apparently one reason is that it disappears! The book explains that in 25 years of aging, some basalmics can evaporate down to 10% of their original volume. They’re not talking little jars either, 100 liters can dwindle down to 10 liters!

And it’s all written in the fun-to-read quirky, quick Zingerman’s style, grab it!

 

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Don’t make your detox, detoxic

When I was in my 20’s I did a lot of crazy fasting, the kind I would never recommend now, for example just water for days, I remember one water fast that included liver powder, yuck! I did learn how much fasting re-adjusts your perspective to food, how often we eat without thinking, or even noticing, and also how lovely cookbooks and the food channel become when you aren’t eating.

These days when people ask about cleansing my answer is simple, eat vegetables, only vegetables, and lot’s of them. Greens in the blender for breakfast, a big salad, vegetable soup, or steamed vegetables for lunch and dinner. Vegetable broth, herb tea, or vegetable juices for snacks. No white potatoes, to help with blood sugar balance. Use a squeeze of lemon in water first thing in the AM, or in other foods. When we starve ourselves, as in a water fast, or the master cleanse, our systems shut down, we may end up circulating a lot of toxins, but they don’t leave the body, and toxins hanging around only become more toxic, like the garbage when the garbage man doesn’t come.

Be sure to drink sufficient water or herbal tea, increase sweating, use a body brush to help the skin release toxins, and take some baths. You can do this cleanse in many different ways, one day a week, a long weekend a few times a year, or for up to a couple of weeks. If this sounds like too much restriction, add in some lean protein, and high quality fats like olive oil and coconut oil, or low sugar fruits, like berries and apples. But no sweets, grains, caffeine, alcohol, dairy or bad fats.

You can greatly increase the cleansing, and healing process by adding some herbal products to your cleanse, some of our favorites are the Flor-Essence 7 day Purification Program, Raw Cleanse by Garden of Life, and 7 Day Total Nutritional Cleanse by Natural Factors. LiverCare by Himalaya is one of the best liver support products in the world, being sold in 75 countries.  

 

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When it comes to outdoor cooking, Go Dutch!

When it comes to cooking outside, most everyone turns to the grill. As for me, I use the Dutch Oven. It may look intimidating, but I promise you, it’s one of the simplest, greatest ways to get the best flavor out of your meat. It just requires a bit of common sense and a side of patience.

So, if you up to the challenge of the dutch-oven cooking, let’s start with a few basics:

1. What is a dutch oven?
A dutch oven is a cast pot of almost any size. It has thick walls, usually made of cast iron or aluminum and comes with a tight fitting lid.

2. If I don’t have a dutch oven, what should I look for when buying one?
Fist and foremost, I recommend cast iron over aluminum dutch ovens. Some folks believe that aluminum can have negative health effects, so I’ve personally never used it.

Second, you’ll want to make sure you’re buying what’s known as a “camp” or “outdoor” dutch oven. These will have 3 short legs on the bottom with a lid that has a lip around it for holding coals, compared to the flat based dutch ovens with no legs, and no ridge around the outer edge. These flat based ovens are primarly used for cooking indoors.

And third, you’ll want to pick out just the right size. If you’re going to buy just one, I’d recommend going with the 12” round, and about 4 or 5” deep. This will accommodate cooking up most roasts, and chickens, with room to add vegetables.

To make it easy for you, I recommend going with the Lodge Logic™ 8 Quart Cast Iron Deep Camp Dutch Oven (go with the 12” diameter, 5 inch depth), because it’s better quality than most all I’ve seen, and accommodates to most occasions. This size can typically hold enough to serve at 8 – 25 people for the main dish, and about 40 if you’re making a side dish. 

3. What can I make in an outdoor dutch oven?
You can cook almost anything in your camp dutch oven, from roasts to whole hams! Below is a very general recipe that should guide you through any dutch oven dish.

Recipe

  • 1, 12 inch cast iron dutch oven
  • 1 Pair of welder’s gloves (don’t lift the hot lid without these guys)
  • Anywhere from 22 to 28 depending the temp your recipe calls for
  • 1-4 lb cut of meat, pork or beef or bison all are similar
  • Veggies to your liking (potatoes, carrots, Celery onions or any other root vegetables are a great place to start)
  • Cooking oil
  • A bit of flour
  • Liquid (water, wine, stock) water is the last choice but certainly works fine

First place your dutch oven on right on the ground (little FYI, when most people Then, you’ll want to get the bottom of the cast iron pot nice and hot. Place several pieces of lit lump, briquettes, or coals under the dutch oven to the right heat for your desired recipe. Once it’s hot flour the meat, add the oil, and brown the meat on all sides. Next add your liquid of choice, and all the veggies. Then put the lid on top, making sure it is secured tightly.

Next you’ll want to add the coals or your heat source of choice on top. My rule of thumb is to add about three times the amount of fuel on top as you have on the bottom. For example, if you have 3 coals on the bottom, you would want to place eight or nine on top. This blog breaks down the top to bottom and temp ratios pretty well. (http://www.chuckwagonsupply.com/faqs.html)

It will take a bit of practice and some peeking at the food being cooked to get the heat right for your desired recipe, so pay occasional attention and add or remove coals or charcoal as common sense dictates. You might burn your cast iron pot or even your food, but it’s all about sensing when you’re working with a cast iron pot, so don’t give up. Just let it burble a bit, not bubble, just a little tip to know when it’s too hot or not hot enough.

You will need to cook this for at least four hours and up to six is probably better. You will know the meat is finished when it is fork tender. When ready, season to taste and enjoy.

I truly believe that food cooked in a cast iron dutch oven using coals or charcoal delivers a distinct, unique flavor that makes it all worthwhile. Give it a try and let me know how it goes.

 

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