Mmm ... Mmm ... Good! (a recycled article)

No, I’m not talking about Campbell’s Chicken Soup … I’m talking about delicious vegetable stock … not from a can or box … not from a cube … not from powder … I’m talking about wonderful, nutritious stock made from scratch … and it just happens to be earth friendly.

You know all those bits and pieces of veggies that you trim away and usually toss out? Well, they deserve a closer look. The skin of vegetables and the area closest to the root are just powerhouses of vitamins and minerals. One word of caution: if you’re not using organic vegetables, they can also be loaded with chemicals and pesticides so be sure you know where your veggies came from before using them in this way (we’ll talk more about organic produce in a future post). The trouble with the bits and pieces is that they aren’t usually pretty enough to be included on our plates. You could toss them into the compost bin but … why not reap the nutritional benefits instead.

It’s easy … when you trim veggies, make sure that you’re trimming a clean vegetable. Then, save all those clean bits and pieces in your freezer. When you have enough, toss them into a pot with enough water to cover them. You can add a bay leaf, herbs or any other flavorings that you like. Don’t add salt and pepper … you can add them when you decide how to use your stock. Now cook the broth, covered, until the veggies are pretty well used up … which means that all their nutritional content is now in the water. Strain out the veggies, put the pot back on the stove and reduce it until the flavor is intense … for me, that’s usually when the stock has been reduced by half.

Now that you have this wonderful stock, freeze it in one cup portions. Whenever you make a recipe which calls for stock, whip out a “block” and … you’re set. This is the time to season with salt and pepper (isn’t it nice to control the sodium in your stock and forego the preservatives.) By the way, did you know that kosher salt has less sodium than regular table salt? Yes indeedy!

So … how is this earth friendly? Well … anything which you buy in a store, especially items which are processed, use up a lot of energy to transform them from raw materials into the products you take off the shelf. Huge factories run day and night so that we never run out of these convenience items. And once the item is packaged and ready to go, it normally travels across country to our local supermarket. Most products also have way more packaging than is needed. For example, there is one brand of bouillon that comes in cubes … each cube is individually wrapped, the cubes are then placed in a plastic bag and the bag is placed in a box. Whew!

Sure … this takes a little effort … a little time … but … it’s so worth it!

As always, I would love to hear your ideas for reducing, reusing and recycling. Just click on the comments link, located at the bottom of each post, and let me know what you think and how you conserve. Maybe you'll see your ideas in an upcoming post.

Vegan Recipe - Carrot Cake

Here, in North Carolina, the weather is beautiful. Flowers are in bloom and new life is everywhere. Soon, farmer's markets will open and colorful produce will be available. They'll have organic, locally grown fruits and vegetables ... including carrots.

This recipe is wonderful at any time of year ... but seems especially so right now. It's full of spring color and tastes wonderful. Whether you're serving it to guests or treating your family ... it's sure to be a hit. I hope you enjoy it!

By the way ... I'd like to invite you to share a recipe with Reduce Footprints readers. It can be something you've created or something you found in a book or magazine. The only requirements are that it be Vegan (no animal products) and that it be something you have tried and enjoy. Send it to us at reducefootprints@gmail.com, include a picture if you have one and a link to your site. If it's a recipe you've found from a book, magazine or Blog ... be sure to include that, as well, and we'll give them credit.

OK ... on to this month's recipe:


Vegan Carrot Cake
(from the February, 2009, copy of Vegetarian Times)

Cake

1 medium ripe banana, frozen, then thawed
2/3 cup sugar
1/3 cup vegetable oil
1-1/2 cups grated carrots (2 medium carrots)
1-1/4 cups flour
1 Tbs. baking powder
1/2 tsp. salt
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 cup raisins
1/2 cup chopped walnuts

Icing

1-1/2 cups confectioners' sugar
1 Tbs. vegan margarine
1/2 tsp. vanilla extract


1. To make Cake: Preheat oven to 350°F. Coat 9-inch cake pan with cooking spray. Mash thawed banana in large bowl. Whisk in sugar, oil and carrots. Whisk together flour, baking powder, salt, cinnamon and nutmeg in separate bowl. Stir flour mixture into banana mixture, until no lumps remain. Fold in raisins and walnuts.

2. Pour batter into prepared baking pan. Bake 25 to 30 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes in pan. Transfer to wire rack and cool completely.

3. To make Icing: Whisk together confectioners' sugar, margarine, vanilla, and 2 Tbs. water in bowl, adding more water, if necessary, to achieve drizzling consistency. Drizzle Icing over Cake when cooled.

Notes:

• I use organic carrots and include the peels which are highly nutritious.
• For a variation, try dried cranberries instead of raisins and pecans or pine nuts instead of walnuts.
• This cake is wonderful with or without the icing.

As always ... I would love to hear from you!

Vegan Recipe - Black Bean and Quinoa Salad

Today is the first Friday of the month and that means ... a vegan recipe. If you are a new visitor to Reduce Footprints, you might be asking yourself how a vegan recipe is in keeping with living a greener life. Well, simply put ... it takes less resources to produce plant based foods than it does animal products. So ... eating meatless meals is one of the easiest (and tastiest) ways to walk a little gentler on the earth. If you'd care to read a little more on the subject, you can read one of my earlier posts entitled "Eat your Veggies".

This next recipe reminds me of spring with it's beautiful colors. It's a flavorful dish, perfect for a picnic or potluck dinner. It can be made ahead of time for a quick meal and just gets better as it sits. In my house, we enjoy it as a main dish with small Arepas (Venezuelan corn cakes) on the side.

The star of this dish is Quinoa ... a pseudocereal (like buckwheat or amaranth) which is a nutritional powerhouse. It has a high protein content (12-18%) and contains a balanced set of essential amino acids, making it a complete protein source. It's full of fiber and is high in magnesium and iron. It is gluten-free and easy to digest. Don't let the nutrition of this dish scare you (or your kids), though ... it's delicious! I hope you enjoy it!

Black Bean and Quinoa Salad

SERVES 4-6

INGREDIENTS

• 1/2 cup quinoa
• 1 cup vegetable stock or water
  
• 1 cup white corn
• 2 scallions chopped
• 1/2 cup chopped tomatoes
• 1/2 cup chopped celery
• 1/2 cup chopped green bell peppers
• 1 can black beans, drained and rinsed well
  
• Cilantro or Parsley to your taste
• 1 finely diced jalapeno (optional)
  

Dressing

• 3-4 tablespoons oil... not a heavy olive
• 2 tablespoons lemon juice or balsamic vinegar
• 1 clove garlic minced
• Salt and black pepper to taste

METHOD

Soak quinoa for five minutes then drain (use a mesh strainer ... quinoa are very small and will fall through most strainers). Cook either in vegetable stock or water for 15 minutes. In the last five minutes put in the corn if using frozen. If any liquid remains in the pot at the end of the cooking time, remove the lid and continue cooking until it is absorbed. Cool the mixture.

Mix the quinoa and remaining ingredients in a bowl. Pour the dressing in and mix well. Let sit in the refrigerator for at least two hours. Enjoy!

Note: This is a versatile recipe and can be modified to your taste. For example, try cucumbers and carrots for added flavor and color. In addition to corn, try peas. Experiment with different kinds of beans ... black eyed peas will give you an entirely different taste.

I hope you and your family enjoy this recipe. And ... as always ... I would love to hear from you!

8 Quick "Green" Tips

Here are a few quick "green" tips:

1. When going to an ATM, "Pay at the Pump" gas station or Starbucks ... say "no" to a receipt. You'll save tons of paper.

2. Here's a great idea for towels, pillows, blankets, jackets and coats (even furs) that aren't in good enough shape to either use or donate to a thrift store ... donate them to an animal shelter or Humane Society. They'll use them for bedding, baths, etc.
   

3. Rather than defrosting food on the counter or using a microwave, plan ahead and defrost food in the refrigerator. It'll take a little longer ... but it will lower the temperature of the refrigerator and ... save energy. Brilliant!

4. Have a pair of shoes that are no longer wearable because of a hole in the bottom or a broken heel? Before rushing out to buy a new pair, take them to a shoe repair shop and see if they can be fixed. Often times, the fix will be far less expensive than a new pair of shoes and ... you'll keep one more item out of a landfill.

5. Receive and pay your bills online ... and, rather than print out the receipt or confirmation ... save it to a file where it will be accessible if you need it. You'll save time, a stamp and paper.

6. Get a few houseplants ... they'll clean up the air and decorate your home.

7. Rather than buy bagged vegetables from the grocery store ... buy whole vegetables. Bagged veggies, like salad mixes, are washed using ... yep ... you guessed it ... chlorine. Chlorine causes all kinds of environmental problems. If you'd like to read a good discussion about it, click HERE (towards the end of the article there is a discussion about bagged lettuce).

8. Spring is just around the corner and that means that birds who have wintered in warmer climates will be returning to nest. Help them along by building a bird house. If you have kids, invite them to participate ... it is a great way to get them interested in "green" activities.

What quick green tips do you have?

As always ... I'd love to hear from you!

A Living Wall ...

I'm always on the lookout for unique, green ideas. Our bloggy friend Kelli, from Thoughts of a Sober White Woman, has a regular feature called Eco-Friendly Friday. At the beginning of the year she talked about her rather unusual plans for 2009 ... her own special twist on Living Walls. I was fascinated! Her idea is brilliant ... creative, lovely and ... green. She has very kindly agreed to share her plans with us. A big THANK YOU to Kelli for this article. OK ... here we go:


Before I start this entry I would like to say thanks to a reduce footprints for asking me to write an article for her blog.

Let me give everyone a little bit of back ground information on husband and I.

My name is Kelli and I am a true hippy at heart. I think I was born to the wrong parents and in the wrong decade. I recycle everything, hug everything, I am huge animal lover and I love coming up with new ways to reuse everything and I love never having to pay for anything. Ed Begley is my hero.

My husbands name is Rusty and he is your typical hard core veteran. I told him that when he is old he will be the crazy veteran that sit’s on the porch and shoots little children. He does not recycle, conserve, or care about the world in which we live.

As you can tell there is never a dull moment at our house.

One night I was watching one of my “hippy shows” or that is what Rusty calls them….anyway I saw an awesome idea. This couple had planted a living wall. They were building a new house and they wanted to plant Ivy on one wall. They had a skylight right above the wall and they even had a sprinkler for the wall! The couple said that the living wall actually cooled the house and it helped purify the air.

That got me to thinking. I am not building a home from the ground up, so I can’t do exactly what they did, but what could I do?

I told Rusty about the t.v. show, and that I wanted to create something like that for our home. In the summer time here in California the heat just beats down on this one side of the house. Rusty just said HMMM.

One of our friends came over and we telling him about the show I saw, and we came up with a way to grow a living wall. I wanted to plant roses and sunflowers and they would become my outside curtain. They would provide extra shade, and they would be nice to look at.

Rusty semi agreed to this. He said “I think Ed Bagley has it right. If we are going to grow something lets grow something we can eat.” What? My husband likes something that Ed is doing?

For two of the windows on the side of the house I am going to plant rose bushes. Not only will they get taller then the window’s, give us some shade, but they will also look nice.

On the back of the house we have four big windows. Rusty and his friend came up with the idea of growing green beans. We were given several different idea’s on to get the green beans to climb. So it looks like I know a husband and some helpers that will be building a trellis of some sort. Please say a prayer for me. That mean’s I will have a ton of marines building something in my back yard. All I want is a trellis, not a bunker.

For another window I am going to use corn as my curtain. I just can’t believe how expensive corn is!

I still have two windows left, and as of yet I have not decided what to grow in front of them. Rusty did say that he would like me to grow some squash this year. O.K. but that does not grow upwards!

All of this has also got me to thinking about people that live in small spaces or apartments. They can do the same thing. My girlfriend use to grow cherry tomatoes in a big pot, so I am going to assume that you could grow some corn or green beans the same way.

Lettuce and spinach can also be grown in containers, and that will keep coming back even after you cut it. Granted to won’t offer much shade, but it will make a nice salad.

What it really comes down to is thinking outside the box. What can you grow that will provide some shade or food for your family? Just think if we all grew some of our own food we would not only be getting the best quality food, but we would also be reducing our footprint.

Again, I'd like to say a big THANK YOU to Kelli for sharing her creative ideas with us. As always ... I'd love to hear from you!

Vegan Recipes - Tofu, Rice and Vegetable Casserole

Last month, a kind reader asked me to post a recipe with ingredients one might find in an Asian market. I hope that this recipe meets that request. It is easy, packed with nutrition ... and delicious. I hope you enjoy it!

Tofu, Rice and Vegetable Casserole Recipe

4 servings
1 hour 20 min prep

Ingredients:

1 cup long-grain rice, uncooked
2 tablespoons vegan margarine
1 medium onion, chopped
1 1/2 teaspoons curry powder (to taste)
10 ounces frozen chopped spinach
1 lb frozen tofu
1 cup frozen corn
hot water
Braggs liquid aminos (optional)
tamari (optional)
salt (optional)

1. In a large saucepan over medium heat, brown the rice, stirring constantly; pour it into a greased or pan-sprayed 1-1/2-quart or larger oven-safe casserole.
2. In the same saucepan, melt the margarine and add the onion and curry powder. Note that you might want to add a bit of tamari, Bragg's Liquid Aminos, or salt if you're using curry powder that does not contain salt.
3. Cook until the onion's almost transparent, about 5 minutes, and then add the spinach, tofu, and corn; cook until all are thawed, breaking up the tofu with a spoon.
4. When through, drain, pressing the liquid out of the vegetable/tofu mixture (or you can just squish it through your fingers, in which case, of course, cool it slightly beforehand).
5. Reserve this liquid and add enough hot water to it to make 2 cups. In a separate container, heat this liquid to boiling.
6. Stir the boiling liquid back into the vegetable/tofu mixture and bring it all to a boil.
7. Remove it from the heat and stir it into the rice that's in the casserole dish.
8. Cover and bake it at 350 degrees for about 30 minutes, or until the rice is tender and all the liquid has been absorbed.

Fluff the rice with a fork and serve.

Notes:

• Any kind of rice will work in this recipe ... I personally use brown rice. Just be sure to adjust the cooking times according to the directions for the type of rice you use.
• Instead of vegan margarine, one may use oil (olive or canola).
  
• If spinach is not available, try mong toi (malabar spinach) or any mild tasting green.
• If frozen corn is not available, try frozen peas or any other slightly sweet vegetable.
• I have tried this recipe both as written and using fresh, instead of frozen, ingredients. The texture is slightly different but the flavors are just as wonderful.

As always ... I would love to hear from you!

The year in review ..

I love the news programs on TV that review the year and remind us of all the events that took place in the last 12 months. So, what better time than the last day of the year to update you on some of the green living changes we made and how they worked out. Here are a few of the things that had the biggest impact on our house.

Composting and Recycling

This year we began composting ... something that we thought would be difficult in an Apartment. It has worked surprisingly well. We turned planters, not in use, into compost bins and started tossing raw fruit and vegetable matter into them. We now have three bins "working". There is no smell, no bugs and no "icky" factor. The food scraps are decaying rapidly and hopefully we'll have fertile soil in the spring.

Recycling was another activity that we thought would be difficult in a small space. But ... where there is a will, there is a way. We converted trash cans in our office to "paper only" cans. We also put some boxes in our laundry room, which is right off the kitchen, and now toss all recyclables into them. Every week or so ... we make a run to the local recycling area.

The result of these two actions is that the garbage bin has become our smallest can. And, before tossing anything into any bin, we consider whether or not it can be re-purposed.

Energy Consumption

This year we kicked up our energy saving practices. Out of 12 light bulbs in two bathrooms, we twisted off 8 (no one needs that much light). All electrical devices, with the exception of the VCR, the refrigerator and the stove, were put on power bars and when not in use, the power was completely off ... no phantom power gluttons. Things like cell phone chargers or battery chargers were unplugged until needed and then, they were only plugged in long enough to charge up the device. In the summer, rather than use air conditioning, ceiling fans were employed and we ... well ... opened the windows. Adjusting the curtains throughout the day also helped keep temperatures comfortable. In the winter, we dressed warmer and used blankets while watching TV. If the temperatures dipped too low, we turned on the heat ... but only long enough to warm things up and take the chill out of the air.

By far our biggest energy change was the use of the hot water heater. Rather than leave it on, all the time, we opted for turning it on for 30 minutes a day. Our water heater doesn't have an on/off switch but ... the circuit box is easy to get to so ... we just flipped it on and off as required.

These efforts were rewarded by lowering our electric bill considerably ... from $90.00 at it's highest to $34.00 last month. More importantly, there was an energy savings ... from a high 1054 kWh to the current 320 kWh.

Starting this blog

One of the most important green living changes in my life has been writing this blog. Through it, I have learned so many things. In addition, I've met wonderful people ... people who care about each other ... and the planet. In the beginning, my goal was to create a place where we could share ideas and perhaps, between us, compile a large enough list that everyone could do something. Thanks to all of you, that goal has been met.

Now it's your turn

What green efforts have you made this year? What are the efforts that you are most proud of ... and why? Of the green efforts you began this year, which has had the most impact? And has there been anything that was a bust?

I look forward to 2009 and sharing even more green ideas.

To all of you ...

HAPPY NEW YEAR !!

Food ... Glorious Food

Recently, to kick off the holiday season, we watched "A Christmas Carol". I love the scene where Scrooge comes out of his bedroom to find the Ghost of Christmas Present sitting atop a bountiful table of delicious food. This scene seems to represent everything we hold dear ... a table with plenty ... a generous and happy spirit ... the very essence of human kindness. In homes around the world, we try to recreate that opulence and generosity ... offering our guests much more than they could ever consume. And what is left over often becomes landfill waste.

As landfill contributions go, I've always thought that food would be less imposing than other items. After all, it will compost down and ultimately enrich the soil, right? Unfortunately ... there are problems with this thinking. To maximize the space used for landfills, the trash is compacted before being buried in the soil. These tidy bricks of garbage are air tight ... preventing decomposition. Simply put, the process of composting requires air. No air ... no compost. For landfills which allow organic materials to compost, there's another problem. We simply have too much waste. According to the EPA, methane (the gas produced by food waste) traps 23 times as much heat in the atmosphere as the same amount of CO2. Landfills account for 34 percent of all methane emissions in the U.S.

So ... how do we prevent food waste? I'm glad you asked. Here are some ideas:

• Planning a party? When entertaining, consider sending leftovers home with guests.
  

• Plan ahead ... twice. When I shop, I have an idea of what I'd like to cook during the week. This ensures that I have a use for everything ... and if I stick to my plan, everything gets used. But what happens when that dish that sounded oh so great at the beginning of the week, sounds less than appetizing today? That's where planning ahead twice comes in. Be sure that for every item purchased, an alternate dish is considered.

• Don't shop hungry ... and bring a list. Grocery stores are in the business of selling. They plan out their displays to entice us. And who can resist that box of donuts when their stomach is growling. So eat before shopping and make up a list ... it'll help avoid any impulse buying.

• Buy local produce. Have you ever purchased a bag of produce at a supermarket chain, just to get it home and find that there are rotten items at the bottom of the bag? Or how about those lovely tomatoes ... grown halfway around the world ... that are black inside? Produce in big chain supermarkets is older and typically isn't handled with care, causing many items to become bruised or broken which speeds up the decaying process. Buying produce locally ensures that the item is fresh ... which means less waste.

• Buying in bulk saves money and lessens the amount of packaging that gets sent to the landfill. However, one must use caution when buying large quantities. Ensure that the item being purchased has an adequate "use by" date. Also, make sure that the item is something you'll actually use. Most items, regardless of their shelf life, will get tossed out if, after a year or so, they haven't been used up.

• Store foods properly. If the food you purchase doesn't come with storage instructions, check out the Internet. Storing food properly will ensure it's maximum shelf life and safety ... not to mention it's taste.

• Check your refrigerator ... and your pantry. Adopt the grocer's strategy and rotate. Foods that are out of sight, usually get forgotten. Browse the contents of your food storage areas often ... at least once a week. You'll remind yourself what's there and you can move forgotten items to the front where they'll get used instead of turning into fuzzy, green stuff.

• Use what you have before shopping for more. In our house, we have fun with this. We try to use almost everything before making another shopping trip and this has generated some very creative meals.

• Cook only what is needed. If you're cooking for two and the recipe is for eight ... cut it down. Even if your family adores leftovers, there comes a point when everyone is tired of the same old thing.

• Don't toss out bits and pieces. You know the ones ... that last piece of bread in the package ... the crumpled chips at the bottom of the bag ... the peelings from the carrot you had at lunch. These things can be re-purposed. Save pieces of bread to make your own bread crumbs or take them to a park and feed the ducks. Crushed chips are great for topping a casserole or use them as coating for your favorite fried food. Vegetable peelings can be saved and turned into a natural, additive free, broth.

With a little effort, we can reduce ... if not eliminate ... food waste. And that ought to make the Ghost of Christmas Present joyous indeed.

As always ... I would love to hear from you!

Vegan Recipe - Veggies and Dumplings

On chilly winter nights, when I was a child, my Mother often made Chicken and Dumplings. It was warm and comforting ... and I loved those doughy little clouds floating around in rich gravy. When I became a vegetarian, I tried various recipes but ... nothing came close to Mom's version (the "real" thing) ... that is, until I found this recipe. It comes so close to the original that ... if I close my eyes ... I'm 10 again ... bobbing bits of doughy goodness into creamy gravy. I hope you and your family enjoy this.

Veggies and Dumplings
Servings: Approximately 4

Ingredients for Veggie Stew:

1-2 tablespoons oil
1 cup chopped fresh green beans
2 carrots, chopped into small chunks
1-2 stalks of celery, chopped
1 large potato, peeled and cut into chunks
1 cup frozen green peas
1 quart (4 cups) veggie broth
1/4 cup nutritional yeast

Ingredients for Dumplings:

1 cup flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 - 3/4 cup soy milk
2 tablespoons oil

Process:

In a heavy stockpot, heat oil. Add chopped vegetables and peas, cover and cook over medium heat for 4-5 minutes, stirring occasionally. Add broth. Stir and bring to a boil, then reduce to medium.

Prepare Dumplings:

Mix four, baking powder, and salt in a medium bowl. Add soy milk and oil. Combine to form a batter which should be easy to work with, not too dry and not too moist and thick.

Once vegetables are tender, stir in the nutritional yeast. Then remove about a cup of vegetables and 1/2 cup of the broth and blend in a blender, then add back to the pot and stir. Bring heat up to a slow boil, then lower the heat.

Drop dough by large tablespoons into the pot. Cover and heat for 10 minutes. Continue heating uncovered for another 10 minutes. Sprinkle with pepper and serve.


Mmm ... warm, comforting ... and friendly to the earth. What could be better! As always ... I'd love to hear from you!

Vegan Recipe - Fall Harvest Couscous

This recipe came from Whole Foods Market and is one of my favorite fall dinners. I've modified it a bit so that it is vegan (the original calls for chicken broth and butter). Butternut squash, which is in season now, grows locally in my area. This is a meatless meal so ... it's kind to the earth. It's beautiful on the table and ... it really tastes good. I hope you enjoy it!

Fall Harvest Couscous

Serves 6

Ingredients

1 (2-pound) butternut squash, peeled, seeded and cut into 1/2-inch pieces
1 medium onion, thinly sliced
3 tablespoons extra virgin olive oil
1/4 teaspoon freshly grated nutmeg
1/2 teaspoon sea salt
1/2 teaspoon pepper
1 1/2 cups couscous
1 1/3 cups water or vegetable stock
1 tablespoon vegan "butter" or olive oil
1/3 cup dried cranberries
1/2 cup pecans, toasted
1/4 cup finely chopped flat leaf parsley
Sea salt, to taste
Ground pepper, to taste

Method

Preheat oven to 425°F. Combine butternut squash, onion, 3 tablespoons olive oil, nutmeg, salt and pepper in a large bowl. Spread on a rimmed baking sheet. Roast until squash and onion brown slightly, stirring occasionally, about 25 minutes. Allow to cool. At this point, butternut squash and onion mixture can be frozen. Defrost in refrigerator for several hours or in the microwave.

Combine defrosted squash and onion mixture, water or stock, "butter" and cranberries in a large saucepan and bring to a simmer. Add couscous and cover. Take from heat and let stand for 10 minutes. Stir in pecans and parsley and season to taste with salt and pepper. Fluff with a fork and serve.

Nutrition

Per serving (About 10.5oz/302g-wt.): 410 calories (150 from fat), 17g total fat, 3g saturated fat, 9g protein, 59g total carbohydrate (8g dietary fiber, 9g sugar), 5mg cholesterol, 330mg sodium

Notes:

• To cut down on calories, reduce the recommended amount of oil in half.
• Dried cranberries can be substituted with raisins or other dried fruits.
• Pecans can be substituted with walnuts.
  

Grow your own ...

Today I was in my patio garden, collecting herbs and vegetables for a salad. It always amazes and delights me that fresh picked veggies smell and taste so wonderful. There is absolutely no comparison to the store-bought varieties. And while I'm no expert, I can't help but think that the nutrition of local foods is greater than foods which take days to get to my table. After all, vegetables begin to lose their nutritional value the minute they are picked so ... closer to home means more vitamins.

Whenever possible, we opt for local foods. When I wrote a post on the subject (click here to read it), I concentrated more on why it's a good idea and offered ideas on how and where to buy it. Today I'll talk about growing your own (that's real local).

Growing herbs and vegetables is fun ... and the good news is that almost everyone can do it, even if you don't have a large piece of land. In fact, even if one doesn't have a patio, growing herbs and some vegetables is as easy ... perhaps easier ... than growing houseplants. All it takes is a container, dirt, some seeds, a window and some loving care.

I have a small patio ... you know the type ... a small space just outside the apartment. Rather than put ornamental plants out there, we opted for plants that we could eat. It turns out that they are as beautiful as expensive ornamentals. Along the railing, there are long planters filled with herbs ... parsley, basil, and cilantro. We've taken plastic coffee containers, punched a few holes in the bottom, and hung them from the ceiling. They hold habanero peppers, green beans and peas. I've saved containers of every sort and they hold sweet potatoes, tomatoes, mint, rosemary, oregano and thyme. We even have a small fig tree and this year, we have our first figs. Soon, as the weather cools, I'll plant fall veggies: lettuce, spinach, kale and collard greens. All this in a relatively small space.

Planting "your own" is a cost savings. Consider the price of a bundle of herbs ... pretty high for a small bunch. How about the price of tomatoes ... or fresh green beans? For the price of a packet of seeds, one can get an entire season of veggies. And consider the satisfaction that comes with planting and caring for the food you eat. Here's another thought ... when the world is stressing over tainted tomatoes, those of us growing our own will be enjoying them without worry.

And here's the biggie ... growing "your own" will help Mother Earth.

So ... check your closets and garage for any usable containers. Buy a few seeds and perhaps some dirt (if you don't have access to any clean soil) ... and get started. Herbs, gourmet lettuces, green beans and peas are great starting places ... they grow quickly and easily in a sunny window. If you have a yard or some land ... great. Either way ... growing "your own" can be a fun, healthy activity. And if, in your area, it's too late to start a garden right now ... start planning for next spring. The Internet, farmer's almanac, and the library are all great resources for discovering which plants grow well in a variety of situations ... including container planting. I personally like the trial and error method ... I may not always get a bounty but I have a great time.

Here's wishing you a bountiful, fun garden!

Eat your veggies …

“If 10,000 people replaced a beef meal with a vegetarian option just once a week for a year, we’d save enough water to fill roughly 605 Olympic-sized swimming pools” … Body + Soul Magazine, 2008

Did you know that your diet is one of the most effective tools you have for saving our planet? Following a vegetarian/vegan diet has the power to save water, reduce pollution and reduce global warming. Even replacing one or two meat meals a week has a positive affect on our world.

Today, livestock produce more greenhouse gases than all the cars in the world … put together. We talk a lot about cars and emission controls … when in reality; we’d get better results by giving up meat.

Livestock also use up tremendous amounts of water. Just to produce 1 lb. of feedlot beef requires 7-16 lbs. of feed grain, which takes at least 7,000 lbs. of water to grow. Pass up one hamburger, and you'll save as much water as you save by taking 40 showers with a low-flow nozzle.

And speaking of growing grain … did you know that the majority of wheat and corn grown … in excess of 70% … goes towards feeding livestock rather than going directly to feeding us? And since they require a lot more grain than we do … that’s a huge impact on the land. Now, go one step further and think about what growing the same crop, over and over and over again, does to the land. It ruins it. If you’ve watched any of the reports on growing corn lately, you quickly see that farmers can’t afford to grow anything but corn … and that is depleting the land. It’s just a thought but … wouldn’t we solve a lot of the world hunger problems by growing more food for our direct consumption as opposed to growing it for feed?

Livestock are also one of the largest sources of water pollution, contributing to “dead” zones in coastal areas and the degradation of coral reefs. How can this be? Pollution from animal wastes, antibiotics and hormones, chemicals from tanneries, fertilizers and pesticides used for feed crops, and sediments from eroded pastures gets into streams, rivers and eventually the oceans. Whether it’s ammonia from animal waste killing fish or algae blooms as a result of nitrogen and phosphorus runoff, the affects are the same: devastation to the entire aquatic food chain.

It’s a well known fact that we, especially in this country, are big time consumers. Go to any fast food restaurant and you’ll see not a simple hamburger, but a double and triple burger. We aren’t content with a “normal” portion … most of us don’t even know what that is any longer. And the industry keeps up with us … producing more and more. The cost is not only our health, but the very world we live in.

So … it’s simple … eat less meat and save the world.

As always, I would love to hear your ideas for reducing, reusing and recycling. Just click on the comments link, located at the bottom of each post, and let me know what you think and how you conserve.