Can A Home Garden Produce Enough Food To Live On?

(Natural Blaze by Tess Pennington) Have you ever wondered why you should start your own garden when food is readily available at grocery stores?  What about those who would love to be self-sufficient to the point of living off the food they can grow on their own land? The simple answer is yes, this is possible, but it will take hard work and dedication.

Most Americans firmly believe its impossible to be self-sufficient, and those values are all but permanently engrained into their minds from a young age. Even people who know that organic agriculture is just as productive as industrial agriculture often think you need to have acres and acres of land to grow all of your own food. But that simply is not true.  According to the Small Footprint Family, applying certain techniques and principles can get you set on the lifetime journey of potentially being able to grow all your food on as little as a quarter of an acre!  Even people in most suburbs could give this a try!

Obviously, how much food you need and can grow will depend on a variety of factors, space being just one of them.  You will also need to take into consideration the size of your family and how much food they actually require. A large man will eat quite a bit more than a 5-year-old girl, however, that girl will also grow to consume more.  These are a few factors to keep in mind when beginning to consider self-sufficiency. You should also consider the climate in which you live.

In the 1970s, research by John Jeavons and the Ecology Action Organization found that 4000 square feet (about 370 square meters) of growing space was enough land area to sustain one person on a vegetarian diet for a year, with about another 4000 square feet (370 square meters) for access paths and storage. The math works out to a garden plot around 80 feet x 100 feet (24m x 30m). But that is only the beginning.

After determining if you have enough space (calculate more for a larger family) you should also calculate how many pounds of each vegetable you consume as a family in one week.  This will give you an idea of what you should be trying to grow. For example, if you eat 5 lbs (about 2kg) of potatoes each week as a family, that’s 20 lbs (9kg) a month and 240 lbs (109kg) a year. You’ll need to grow at least 240 lbs, plus a little more to make up for any loss of plant to disease, pests, and other often unforeseeable problems.

*Another helpful tip to keep in mind: There is no sense in wasting good garden space growing onions if no one in your family likes them.  Plant what you eat and the reward for doing so will be greater.

You should also try to plant early, mid, and late varieties of your crops. This will provide a steady flow of produce spread throughout the growing season even if yours is shorter. It can also help to reduce losses due to pests and diseases as your plants will be in different stages of growth at different times. For example, GoVeg.com suggests if you’ve decided on growing potatoes you could choose 3 different varieties – one each of first early, second early, and maincrop varieties. Many other crops have seasonal varieties too, including peas, beans, apples, onions, and corn. You’ll also want to replant as you harvest your first early potatoes in June.  You could then plant, for example, a quick growing crop such as some beets and still have enough time to harvest them as well.

You could also employ the use of greenhouses, cold frames, or a hoop house to add an extra few weeks at the start and end of the growing season. In cooler climates, this will ensure you are much more successful with tender crops like tomatoes, cucumbers, and melons. They will also help to protect your crops from unseasonal weather such as wet summers and from some pests such as birds, small mammals, and deer (although an effective fence to keep deer out is still recommended).  It’s always an added and welcome bonus to be able to harvest fresh produce early in the season!

Another important thing to keep in mind is just because you may not have the knowledge or skillset yet to master a self-sufficient garden, that is not a reason to give up. Growing your own food doesn’t have to be about being totally self-sufficient, as that is going to have to come in time and with often several seasons of practice. Whether you have a few containers by your back door or have a 2 acre plot of land you can use, you’ll be able to add fresh ingredients to your meals, reduce your grocery bills, and maybe even discover a love for nature and gardening along the way!  Another great side effect of growing even small amounts of your own food is that children often learn early how to eat better and stay healthier as they grow into adults. Getting your kids involved at a young age will spike their curiosity, as they love to eat the foods they have helped nurture an grow.

*Helpful Hint: grow snap peas along a fence just for your kids. They are easy to grow and withstand a frost quite well. Help your kids plant the seeds and water them.  Show them how the peas look when they are ready to eat. Allow them to eat their peas off the plants whenever they would like as a healthy snack.  My children love this and they go out on their own to weed their snap peas and taste the fruits of their labor all summer.  It’s very rewarding for a rather small cost.

How to Make Hummus

(Dr. Mercola) One of the most endearing foods in Middle Eastern cuisine that has become popular worldwide is hummus. It is literally the Arabic word for chickpea, one of the main ingredients used to make this tasty dip. Other components of hummus include olive oil, garlic, tahini, lemon juice and salt.1,2

The actual origin of the dish has been lost in the passage of time, and several countries have claimed that they invented hummus. Egypt and Greece, for example, were major trading partners during ancient times, which led to both of them greatly utilizing hummus in their cooking. Regardless of who made it, the whole world now enjoys hummus because it’s easy to make, tastes great and can be paired with many foods.3

What Is Hummus?

Hummus is essentially a dip that is a popular fixture in Middle Eastern cuisine. Its core ingredients are chickpeas, tahini (sesame seed paste), olive oil, garlic and salt blended together to create a creamy texture. For adventurous people, more ingredients are added to modify the flavor to suit their personal preference.4

Related: Detox Cheap and Easy Without Fasting – Recipes Included

However, a caveat when it comes to eating hummus is that it may contain lectins, as it’s primarily made using beans. Lectins are sugar-binding plant proteins that attach to your cell membranes, and have been proven to be associated with inflammatory or autoimmune conditions. The good news is there are ways to minimize the effects of lectins in beans so you can enjoy this dip — more about this later.

How to Make Hummus at Home

Regular hummus is very easy to make. Here are all the things you need to stir up some delicious hummus in the comfort of your own home:

How to Make Healthy Hummus

Ingredients

  • 2 cups chickpeas
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon Himalayan salt
  • 1 garlic clove
  • 1 tablespoon tahini
  • 1 to 2 tablespoons pure, filtered water

Procedure

  1. Drain and rinse the chickpeas. If you have time, pinch and remove the skins from each chickpea to make the hummus smoother.
  2. Combine all ingredients in a food processor, then blend for five minutes until smooth.
  3. Adjust seasonings such as salt and pepper, and adjust taste as needed.
  4. Transfer to bowl and then serve.

Healthy Hummus Recipe Variations You Should Try

The great thing about hummus is that you can modify the ingredients to suit your taste and create something new. Each of the following recipes is unique, so I recommend that you try all of them at least once to find your personal favorite.

Related: How to Make the Healthiest Smoothies – 4 Recipes

Black Bean Hummus5

Ingredients

  • 15 ounces (equivalent to 1 can) black beans
  • 2 tablespoons tahini
  • 1 garlic clove, chopped
  • 2 tablespoons lemon juice
  • 2 tablespoons cold, filtered water
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon cayenne pepper

White Bean Hummus6

Ingredients

  • 1/2 pound cannellini (navy) beans
  • 1 lemon, juiced
  • 2 garlic cloves, chopped
  • 1/2 cup tahini
  • Salt and pepper to taste
  • 1/2 cup extra virgin olive oil

Beet Hummus7

Ingredients

  • 4 medium beets, cleaned, cooked, peeled and cubed
  • 2 tablespoons tahini
  • 5 tablespoons lemon juice
  • 1 small garlic clove, chopped
  • 1 tablespoon ground cumin
  • 1 tablespoon lemon zest
  • Salt and pepper to taste
  • Substitute for rice

    Note: To cook the beets, cover them with water in a saucepan; then simmer for 30 minutes or until tender.

Related: How to Avoid GMOs in 2018 – And Everything Else You Should Know About Genetic Engineering

If you find that regular hummus is getting boring for your taste, I encourage you to try the ones mentioned above. However, if you’re looking for something new and adventurous, you can swap out the beans for avocado to make sure your hummus is keto-friendly. It’s the perfect way to lower your carb consumption while simultaneously increasing healthy fat consumption. Check out this fat-rich hummus recipe from Megan Olson of Paleohacks:

Creamy and Bean-Free Avocado Hummus

Total time: 10 minutes

Ingredients

  • 2 medium zucchinis, peeled and deseeded
  • 1 to 2 large, ripe avocados
  • 2 tablespoons olive oil
  • 1 teaspoon lemon juice
  • 1/2 cup homemade tahini
  • 1/2 teaspoon cumin
  • 1 teaspoon minced garlic
  • Sea salt, to taste
  • Paprika and dried cilantro for serving (optional)
serving sizeMakes 4 cups

Procedure

  1. Slice off the ends of both zucchinis, peel and deseed them, then place in a food processor along with the avocado, olive oil, lemon juice, tahini, cumin, garlic and salt.
  2. Process on high until smooth, scraping down the sides as necessary.
  3. Transfer to a bowl, sprinkle with paprika and dried cilantro on top (optional) and serve.
Tip:
  • Use two avocados instead of one to thicken up the texture.
  • Try this avocado hummus as a marinade! Slather it on chicken, pork or beef to add depth and flavor.
  • Store leftovers in an airtight container in the refrigerator for up to one week.

Is Hummus Healthy for You?

A 2016 study published in Nutrients indicates that regular consumption of hummus helped increase intake of dietary fiber, beneficial fats, vitamins A, E and C, as well as magnesium, potassium, folate and iron. As a result, weight management and blood sugar levels can be managed and even improved.8
Individually, hummus ingredients provide their own benefits:

  • Chickpeas: Consumption of chickpeas may help manage insulin sensitivity better, as evidenced in a study published in The American Journal of Clinical Nutrition.9
  • Tahini: According to a study published by Health Promotion Perspectives, sesame seeds (which tahini is essentially made of) may help improve lipid profile, as well as fight oxidative stress.10
  • Extra virgin olive oil: This type of oil has been found to have healthy fatty acids and other minor constituents that may provide anti-inflammatory, antioxidant and cardiovascular benefits when regularly consumed.11
  • Garlic: Extensive research done on garlic suggests that this herb possesses various benefits such as diabetes management, antitumor, cardiovascular health and antimicrobial properties.12

Hummus Nutrition Facts

Homemade, traditional hummus is rich in various vitamins, minerals and essential fatty acids. However, be sure to control your portions when eating hummus, as you can quickly pile up the carbohydrates if you’re not careful. The table below provides a good overview of this food:13

Hummus Nutrition Facts

Amt. Per
Serving
% Daily
Value*
Calories
Calories from Fat
Total Fat 21.13 g
Saturated Fat 2.807 g
Trans Fat  0 g  
Cholesterol 0 mg
Sodium 595 mg
Total Carbohydrates 49.50 g
Dietary Fiber 9.8 g 1
Sugar 0.66 g
Protein
Vitamin A12 IU Vitamin C 19.4 mg
Calcium121 mg Iron 3.84 mg

Beware of Lectins Before Making Hummus

Lectins may negatively affect your health, especially if you have any of the following conditions:

  • Thyroid dysfunction
  • Arthritis
  • Diabetes
  • Heart disease
  • Overweight

To minimize the potential damage lectins can do to your health, here are important tips to follow before making your hummus:

  • Soak the beans in water for at least 12 hours before cooking, frequently changing the water. Adding baking soda can help boost the neutralization of lectins further.
  • Rinse the beans thoroughly and discard the used water.
  • Cook the beans for at least 15 minutes on high heat. Using low heat can actually increase the toxicity up to five times more. In addition, avoid any recipe that uses dry bean flour, as the dry heat of your oven cannot efficiently destroy the lectins.

Another effective way of eliminating lectins is using a pressure cooker, such as the Instant Pot. Avoid slow cookers, as they can increase the lectins further due to the low heat used. I encourage you to try hummus and taste for yourself why countless people enjoy it, as it can introduce you to a new world of flavors. Just remember to control your portions accordingly to prevent consuming too many carbohydrates, and don’t forget to soak and cook the beans properly first to reduce the lectins.

Frequently Asked Questions About Hummus

Q: Can you freeze hummus?
A: 
Yes, you can freeze hummus if you prepared more than what you need. Make sure to place it in an airtight container, but don’t fill it up too much as the food will expand. To thaw, simply place the hummus in the lower portion of your refrigerator a day before you want to eat it.14

Q: Can dogs eat hummus?
A: 
No. Hummus contains other ingredients that may be harmful for your pet.15

Q: How long does hummus last?
A: 
Homemade hummus can last three to five days in the refrigerator. In the freezer, it can last between six and eight months.16

Q: Is hummus low carb?
A: 
Hummus can be a low-carb dip if you control your servings. A single tablespoon of chickpeas contains 7.87 grams of carbohydrates, so watch your portions carefully.17

Q: Is hummus fattening?
A: 
Not necessarily. Hummus contains various healthful ingredients that can support your overall well-being. However, be mindful of the servings as consuming too many carbohydrates can pose a negative effect to your health in the long run.

Q: Is hummus paleo?
A: 
No. Chickpeas are legumes, which do not belong to the paleo diet.18

Q: What can you dip in hummus?
A: 
You can dip various foods in hummus such as carrots, celery and other vegetables. If you want, you may also use it as a dip for cooked meats to give them a different flavor.19

Q: Is hummus gluten-free?
A: 
Yes, because the ingredients used to make hummus are not grains.20

Bob’s Red Mill Faces Class Action Lawsuit Over Glyphosate Weedkiller Contamination

Tractor spray fertilize green field with pesticide insecticide herbicide chemicals in agriculture field in evening sunlight. Farmer care plants.

(NaturalBlaze) Citing a recent report by the Environmental Working Group finding traces of the ‘known carcinogen’ glyphosate in Cheerios, Quaker Oats and other oat-based breakfast foods, plaintiffs Tamara Frankel and Natasha Paracha said Friday that Bob’s Red Mill knew its oat products contain or likely contain the chemical, but didn’t disclose it on the label.

Instead, they say, the Oregon-based company labeled the products with phrases such as “gluten free,” “wheat free” and “purity tested,” leading consumers to believe them to be healthy.

“Consumers have a reasonable expectation that material product information, such as the presence of a probable carcinogen like glyphosate, will be provided by a product manufacturer, especially when the manufacturer affirmatively identifies the health-related attributes of its products such as “Gluten Free”, “Whole Grain”, and “Friend of the Heart,” the complaint states, adding that the labeling amounts to “misleading half-truths.”

Related: How to Avoid GMOs in 2018 – And Everything Else You Should Know About Genetic Engineering

Frankel and Paracha say Bob’s Red Mill had a duty to disclose the presence of glyphosate in its oats and that glyphosate is a probable human carcinogen, because consumers don’t have easy access to the information. They want a court order blocking the company from continuing to advertise the products as healthy.

They seek to certify classes of consumers in California, Florida, Illinois, Massachusetts, Michigan, Minnesota, Missouri, New Jersey, New York and Washington. In the alternative, they seek to certify a California-only class.

Patricia Syverson with Bonnett, Fairbourn, Friedman & Balint in San Diego represents Frankel and Paracha.

In late August, it was also announced that General Mills is facing a potentially damaging class action lawsuit after a Florida woman accused it of engaging in deceptive business practices, by not alerting the public that their Cheerios and Honey Nut Cheerios cereals contain glyphosate.

Related: Gluten Intolerance, Wheat Allergies, and Celiac Disease – It’s More Complicated Than You Think

A 2016 testing project on glyphosate residues in popular American foods by Sustainable Pulse’s partner The Detox Project and Food Democracy Now! is one of the main pieces of evidence being used in the case, according to the court documents, after it found levels of glyphosate in both Cheerios and Honey Nut Cheerios as well as many other products.

This wave of class actions against food companies has caused many food brands to start seeking The Detox Project’s Glyphosate Free certification, according to their Director, Henry Rowlands;  “The Detox Project has received a massive rise in enquiries from food brands regarding Glyphosate Residue Free certification, ranging from baby food to honey to supplement brands. So far we have 15 brands from around the world fully certified but over 50 brands have been in touch during the last week.”

The lawsuits against food brands also follow the landmark cancer trial verdict in San Francisco very closely, in which Monsanto was ordered by a jury to pay over USD $289 Million in total damages to the former school groundskeeper Dewayne Johnson, a California father who has non-Hodgkin’s lymphoma, which was caused by Monsanto’s glyphosate-based weedkiller Roundup.

What Happens to Your Body When You Eat Gluten?

(Dr. Mercola) The word “gluten” has become such a buzzword in recent years, most likely because of the sudden popularity of the gluten-free diet that’s been endorsed by famous personalities. Before you consider trying this diet, read this page first to learn about gluten, and how it can negatively impact your body and health in the long run.

What Is Gluten?

A type of protein, gluten is composed of glutenin and gliadin molecules that form an elastic bond when mixed with water. Gluten is highly noted for its adhesive abilities that can maintain a compact structure for holding bread and cakes together, and providing a spongier texture. This ability isn’t surprising, considering that the word “gluten” is derived from the Latin word for “glue.”

While it does wonders for these foods, the same cannot be said for your body. Research has shown that gluten can be quite harmful for you because of the vast range of complications it might cause (more on this to come in a while).

What Does Gluten Do to Your Body?

A major caveat linked to gluten is its tendency to impede proper nutrient breakdown and absorption from foods, regardless if they have gluten or not. This may prevent proper digestion because excess gluten leads to the formation of a glued-together constipating lump in the gut.

Afterward, the undigested gluten prompts the immune system to attack the villi, or the fingerlike projections lining your small intestine.1 This may lead to side effects such as  diarrhea or constipation, nausea and abdominal pain.

Excessive gluten consumption and further small intestine damage and inflammation may predispose a person to nutrient malabsorption, nutrient deficiencies, anemia, osteoporosis, other neurological or psychological diseases, and complications linked to the skin, liver, joints, nervous system and more.

Related: Best Supplements To Kill Candida and Everything Else You Ever Wanted To Know About Fungal Infections

What Are the Types of Food That Contain Gluten?

Gluten is predominantly found in whole grains like rye, barley, triticale and oats; in wheat varieties like spelt, kamut, farro, durum; and in other products like bulgar and semolina.2 Wheat-based flours and byproducts that also contain high quantities of this protein include:3,4,5,6

Wheat-Based Flours Wheat Byproducts

• White flour

• Whole wheat flour

• Graham flour

• Triticale

• Wheat germ

• Wheat bran

• Pasta

• Couscous

• Bread, bread crumbs and croutons

• Flour tortillas

• Cookies, cakes, muffins and pastries

• Cereal

• Crackers

• Beer

• Gravy, dressings and sauces

• Conventional oats (these have a high chance of being contaminated during the growing, harvesting or processing stages

If there’s another compelling reason why you shouldn’t eat processed foods, it’s because these items often contain gluten. Here are examples of foods with gluten, even though they’re not made from grains:7,8

Processed broth and bouillon cubes9

Fried foods

Candies

Lunch meats and hot dogs

Cold cuts

Dumplings

Self-basting poultry

Crab cakes

Imitation fish

Seasoned rice10

Matzo

Modified food starch11

Salad dressings

Seasoned chips and other seasoned snack foods

Processed yogurt12

Ice cream cones

Even worse, manufacturers deceive customers by “hiding” gluten products like wheat under other names in food labels, such as:13,14

Malts

Starches and other derivatives

Hydrolyzed vegetable protein (HVP)

Hydrolyzed wheat protein15

Textured vegetable protein (TVP)

Common Signs of a ‘Gluten Allergy’ You Should Watch Out For

Consuming too much gluten can prompt various complications, such as a gluten allergy, wherein the immune system produces “weapons” to combat gluten in your system. However, a gluten allergy is not to be confused with gluten intolerance, gluten sensitivity16 or celiac disease.17

It is quite similar to other food allergies, since these are all responses to a particular allergen. Some of the most common gluten allergy symptoms are:

Coughing

Nasal congestion

Sneezing

Tightness of throat

Asthma

Tingling

Itching

Tongue and/or throat swelling

A metallic taste in your mouth

Abdominal pain

Muscle spasms

Vomiting

Diarrhea

As the book “Gluten-Free Cooking for Dummies” further highlights, a gluten allergy may lead to adverse effects such as anaphylaxis or an anaphylactic shock that may affect different organs. People may experience agitation, hives, breathing problems, reduced blood pressure levels, fainting or even death, if the reaction is very severe.18

Warning Signs of Gluten Intolerance

Should the immune system have an unusual response to gluten in your system, then it might be a sign that you have gluten intolerance.19 Sometimes it can be mistaken for celiac disease (another gluten-related disorder) or a wheat allergy.20

The root cause of a gluten intolerance is not fully understood, although it has been linked to the digestive system, compared to celiac disease where a genetic link has been found.21

Typical gluten intolerance symptoms include bloating, belly pain, diarrhea, tiredness and a general feeling of being unwell. Someone with a gluten intolerance might also experience these indicators, although these are less frequent and already affect areas beyond the gut:

Joint or muscle pain

Anxiety

Headache

Nausea

Confusion

Numbness

If you or someone you know experiences any of these symptoms, seek medical attention immediately. This will help you determine whether you have gluten intolerance or if the symptoms occur because of other health reasons.

This greatly applies if you or someone you know has severe belly pain. An extreme stomachache is not a sign of gluten intolerance, so it might be due to another potentially devastating disease that may require immediate treatment.

Related: How to Avoid GMOs in 2018 – And Everything Else You Should Know About Genetic Engineering

Having gut-related symptoms checked immediately may be helpful too, as numerous conditions that target the gut can overlap with other diseases. Fortunately, these can be examined during a checkup and your doctor may rule out other causes.

Take note that symptoms of gluten intolerance are generally similar to those of celiac disease, although the reactions that people with these conditions experience aren’t identical.

To diagnose a gluten intolerance, it’s important that you continue eating your usual meals, especially if it’s abundant in foods with gluten. This could help the doctor determine the main cause of the symptoms. An inaccurate diagnosis might occur if the patient decides to stop eating gluten-loaded foods prior to, or during, a consultation.22

Common Indicators of Gluten Sensitivity

In various studies, gluten sensitivity is also called non-celiac gluten sensitivity (NCGS) as celiac disease patients are sensitive to gluten too.

The difference between a gluten sensitivity and celiac disease is that the former may be triggered not just by wheat, but by other grains like rye and barley, too, as these grains are known to have the glutenin and gliadin proteins (or protein fragments) also found in wheat.23

Typical symptoms of gluten sensitivity include nausea, skin irritation, bloating and gas, brain fog, and fatigue. However, these indicators can widely vary and may also occur alongside gynecologic conditions, lactose intolerance and irritable bowel syndrome.24

Because there is no specific laboratory test for gluten sensitivity, your physician will have to rule out other possible causes. In some cases, patients may need to be checked for wheat allergy or celiac disease. Should test results be negative, a gluten-free diet may be advised.25

However, if any of the aforementioned tests deliver positive results, then you may want to continue eating gluten-rich foods for a more accurate diagnosis.26

Why a Gluten-Free Diet Works

A gluten-free diet is an important course of action for combating gluten-related disorders, and picking gluten-free foods is the first step in doing so. Because there are foods that are incorrectly labeled “gluten-free,” it may be quite tricky at first to select the correct items.

A set of guidelines on proper gluten-free labeling standards released in 2013 by the Food and Drug Administration (FDA) may help. The organization states that for a food product to bear the gluten-free label and be considered such, it must be:

Naturally gluten-free — Rice, non-GMO corn, quinoa, sorghum, flax and amaranth seed are naturally gluten-free grains.

Refined to remove gluten — Gluten must be removed from any gluten-containing grain. As such, the final product should not contain more than 20 parts per million (ppm) of gluten.

Extreme vigilance is only likely if you have celiac disease, since exposure to gluten can cause sickness and threaten your health in the long run. What’s great about a gluten-free diet is that nearly everyone can benefit from it, whether you have a gluten intolerance or not. Grains, even whole sprouted varieties, tend to cause many problems because of the following factors:

Wheat hybridization

Gluten

Other wheat proteins

Fructans

Milling or baking process

Glyphosate contamination

Grains have high net carbs, so removing them from your diet can help improve mitochondrial function. Taking care of your mitochondrial health is important if you want to reduce your risk for problems linked to insulin resistance, such as being overweight and having high blood pressure levels, as well as diseases like Type 2 diabetes, heart disease and cancer.

Related: Is Wheat Poison? What’s Behind the Rise of Celiac Disease and Gluten Intolerance

Prior to beginning a gluten-free diet, consult a dietitian or health expert who can give advice on how to effectively avoid foods with gluten while eating a healthy and balanced diet.27

Best Foods to Eat if Following a Gluten-Free Diet

Once you’re given the go-signal to try a gluten-free diet, stock up on these natural and unprocessed foods:28,29

Beans (provided that you try to sprout and/or ferment your beans to reduce its lectin content, which may negatively impact your health in the long run) Seeds (chia, pumpkin or sunflower) Nuts (pecans, macadamias or walnuts)
Organic and pasture-raised eggs Organic and grass fed meats that aren’t breaded, batter-coated or marinated Fish (wild-caught Alaskan salmon, sardines, anchovies and herring) that aren’t breaded, batter-coated or marinated
Organically grown, GMO-free fruits and vegetables Raw, grass fed milk or yogurt Healthy fat sources (raw grass fed butter, coconuts and coconut oil, olives and olive oil, and avocados)

If you think going on a gluten-free diet limits eating choices and preparations, you’d be surprised to know that it won’t. Type “gluten-free recipes” on a search engine and you’ll see a wide variety of gluten-free recipes, ranging from savory to sweet. A good and delicious example is this Coconut Flour Almond Meal Pancakes Recipe from MindBodyGreen:30

Related: Gluten Intolerance, Wheat Allergies, and Celiac Disease – It’s More Complicated Than You Think

Coconut Flour Almond Meal Pancakes Recipe

1/2 cup Dr. Mercola’s coconut flour

1/3 cup almond meal

1 1/2 teaspoons baking powder

4 organic, pastured eggs

1 tablespoon Dr. Mercola’s coconut oil, melted

1/3 cup raw cow’s milk or coconut milk

1 teaspoon vanilla extract

A pinch of Dr. Mercola’s Himalayan salt

1 to 2 tablespoons organic, raw grass fed butter, plus more for serving

Pure maple syrup to drizzle (optional)

Cooking Directions

1.In a large bowl, mix all the dry ingredients: the coconut flour, almond meal, baking powder and salt.

2.Slowly whisk in the wet ingredients: the eggs, coconut oil, milk and vanilla. Mix until the batter is smooth. (If it feels a little dry, add more milk until it reaches the consistency you’re after).

3.Heat a large skillet over medium high heat. Add the butter and allow it to melt, then add scoops of batter (about a 1/4 cup each) for silver dollar pancakes. Cook for about a minute on each side until golden brown. Slather with butter and drizzle maple syrup as desired.

This recipe makes about 16 small pancakes.

Preparation time: 10 minutes

Cooking time: 10 minutes

Related: Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases

Additional Reminders When Following a Gluten-Free Diet

Gluten Free & More magazine highlights these important tips for people who are following a gluten-free diet:31

Read labels carefully — Knowing how to read labels properly will greatly help if you’re following a gluten-free diet. Ideally, never assume something is gluten-free even if the word “gluten” isn’t anywhere in the list.32 As mentioned earlier, some manufacturers purposely use other names to hide gluten in their products.

If you’re in doubt, don’t buy the product — If you cannot verify that the product is free of grains, don’t buy or eat it at all. The same principle applies if you cannot find an ingredients list on the product.

Remember that being wheat-free doesn’t automatically make a food gluten-free — This is because spelt, rye or barley-based ingredients, all of which contain gluten, may be used in products with a wheat-free label on them.

Introduce new foods slowly — Ensure that you incorporate only one new food at a time, and take note of symptoms before adding another item.

Be a “food detective” — Call, email or write a letter to a food manufacturer to verify a product’s ingredients. Take note of the ingredient and the lot number of the food. Once you are in touch with a representative, clearly state your concerns and be persistent, polite and patient.

The ‘Hot’ Health Benefits of Chili Peppers

(Dr. Mercola) Known for their hot flavor, chili peppers (Capsicum annuum) are primarily used for culinary purposes, as a spice added to various dishes and sauces.1 The chili is a fruit pod of the capsicum pepper plant belonging to the nightshade family (Solanaceae). Cayenne, jalapeno, habanero and serrano peppers are some of the most popular varieties of chili peppers.2

Chili peppers were first cultivated by ancient farmers in Central and South America, regions whose cuisines are famous for their piquant flavor.3 Today, chili peppers are grown all over the world, but Mexico, China, Spain, Nigeria and Turkey are among the largest commercial producers.4

Chili pepper contains a bioactive plant compound called capsaicin, which is responsible for its hot and spicy kick.5,6 Capsaicin is concentrated in the seeds and white inner membrane; the more capsaicin it contains, the spicier the pepper.7,8 Whether eaten fresh, dried or powdered (known as paprika), chili peppers can put fire on your tongue and perhaps even a tear in your eye.

Related: Cayenne and Capsaicin, Natures Miracle Medicine

What Makes Chili Peppers Healthy?

Capsaicin offers more than just a pungent oral sensation in your mouth — experts say the endorphin rush it causes makes this chemical compound an effective remedy for pain and other medical conditions.

Dr. Ashwin Mehta, director of integrative medicine at the University of Miami’s Miller School of Medicine, said, “It’s used for all kinds of arthritis pain, as well as for neuropathic pain and dermatologic conditions that have a painful itch.”9 Aside from pain relief, capsaicin has shown promise in weight loss by helping reduce calorie intake and shrinking fat tissue.10 Chili also offers these benefits:11

Helps Fight Inflammation — Capsaicin has antioxidant and anti-inflammatory properties, and it has shown potential for treating inflammatory diseases and cancer. In fact, a research published in Future Oncology indicated that it can suppress the growth of human prostate cancer cells.12,13

Boosts Immunity — Chili peppers are rich in beta-carotene, which is converted to vitamin A in the body. This vitamin is essential for maintaining healthy mucous membranes to help protect the body from invading pathogens (microorganisms that cause disease). Chili is also rich in vitamin C, and this helps the body produce white blood cells that fight germs.14

Helps Reduce Insulin Levels — Another known benefit of eating chili peppers is how they help with blood sugar level management. A study published in the American Journal of Clinical Nutrition concluded that the regular consumption of chili may help reduce risk of hyperinsulinemia (high insulin levels in the blood).15

Protects Your Heart — The compound capsaicin can help reduce triglycerides, cholesterol and platelet aggregation. Some studies have shown that it may assist the body in dissolving fibrin, which prevents the formation of blood clots. Additionally, cultures that use hot peppers regularly in cooking have significantly lower heart attack and stroke rates.16

Prevents Sinusitis and Relieves Congestion — Another health effect of the compound capsaicin is its ability to address nasal congestion by helping clear mucus from your nose. It has antibacterial properties as well, and can help fight chronic sinus infections.17Aside from capsaicin, chili also contains other beneficial bioactive plant compounds, including:18,19

  • Capsanthin. This is the primary carotenoid (antioxidant) in red chili peppers, giving them their red color and typically accounting for up to 50 percent of the spice’s antioxidant content.
  • Lutein. Most plentiful in immature (green) chili peppers, it has been shown to help maintain and improve eye health.20
  • Volaxanthin. It is the main carotenoid found in yellow chili peppers, which accounts for 37 to 68 percent of their total content.
  • Sinapic acid. Also known as sinapinic acid, this antioxidant is known for its neuroprotective potential.21
  • Ferulic acid. This compound has shown promise in protecting against diabetes, cancer and cardiovascular diseases.22
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The Other Uses of Chili

Chili doesn’t just offer culinary and health uses; it can also be used for self-defense. Oleoresin capsicum (OC), extracted from red hot chili peppers, is the active ingredient in pepper spray. OC is an inflammatory agent that makes the eyes and mucous membranes of the upper respiratory swell. Pepper spray causes breathing difficulties, runny nose, pain in the eyes and temporary blindness.23

The capsaicin in chili can also be used to repel insects and wild animals, which is the reason it is often used as natural pesticide for gardens.24 If you want to use it to help repel pests, just mix 1 1/2 teaspoons of chili powder in a quart of water and add two drops of liquid dish soap. Take note that some plants are sensitive to chili powder sprays, so you need to test it first on a few leaves.

How to Grow Chili Peppers at Home

Growing chili peppers takes about six months so you should plant them by May, although starting early is recommended so the plant will ripen just in time for summer. Here’s a simple step-by-step guide for growing chilies adapted from The Telegraph:25

  1. Fill a multicell seed tray with rich organic soil, firm it down and moisten with water. Place a seed in each cell, then lightly cover with soil.
  2. Use a very fine hose to water it gently and then cover with cling film and keep in a warm area of your home. The soil should be moist but not soaked.
  3. After about two to four weeks, when there’s a first sign of growth, move to a warm place with plenty of light — but it shouldn’t be in direct sunlight. Water the plant from below to strengthen the roots, and check daily to ensure the surface is moist.
  4. When the seedlings sprout a second set of leaves, transplant to 7-centimeter (2.75 inches) pots with moist soil and use liquid tomato for weekly feeding.
  5. Once the plants reach 12 centimeters (4.72 inches), transplant to larger pots, and fill with soil to approximately 1 centimeter (.39 inch) from the top. You should support the plants using a cane when they reach 20 centimeters (7.87 inches).
  6. When the plants reach 30 centimeters (11.8 inches), pinch out the growing tips right above the fifth set of leaves in order to encourage bushiness. Transplant to another pot if needed and make sure to check the plant daily for aphids.
  7. When the flowers appear, gently dab a cotton bud into every flower to pollinate.
  8. Cut off the first chilies while still green to encourage fruiting all season long (July to October). Allow the next fruit to turn red if you want a rounder flavor.
Related: How to Make the Healthiest Smoothies – 4 Recipes

Cooking With Chili

If you want to try some chili pepper recipes, remember that the smallest peppers are usually the hottest, and the stems and seeds are typically removed during preparation. Moreover, the capsaicin oils in chilies can irritate and burn your skin (and your eyes), so wear rubber gloves when handling this spice.26 Chili peppers taste great with beans, just like this delicious dish from my book “Healthy Recipes for Your Nutritional Type:”

Beef and Bean Chili Recipe

Ingredients:

  • 2 pounds 100 percent grassfed beef
  • 1 1/2 cups kidney beans (drain and rinse)
  • tomatoes (crushed)
  • 1 medium jalapeno chili (remove the ribs and seeds then mince)
  • 1 1/2 tablespoons chili powder
  • 2 cups chopped onions
  • 2 cups tomato sauce
  • 1/4 cup plain traditionally cultured yogurt made from organic raw milk
  • 1/4 cup grassfed cheddar cheese (grated)
  • 2 tablespoons garlic cloves (minced)
  • 2 teaspoons ground cumin

Procedure: This recipe makes four servings.

  1. Heat a heavy 5-quart pot, then add the ground beef. Cook, stirring and breaking up the meat until it turns brown (make sure it doesn’t burn). Drain the excess fat and leave just a small amount to cook the onions in.
  2. Add the onions and cook for five minutes. Mix in the garlic and jalapeno and cook until tender. Stir in the chili powder and cumin and continue to cook until it becomes fragrant.
  3. Stir in the crushed tomatoes and then the tomato sauce, and let it simmer for about 30 minutes.
  4. Add the beans and continue to cook uncovered until the meat and beans become very tender and the chili turns thick (about 30 minutes more).
  5. Serve in small bowls and garnish each bowl with 1 tablespoon each of yogurt and cheddar cheese.
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You Should Try Chili Oil too

A staple condiment of Chinese, Thai and Korean cuisine, chili oil is commonly used as a condiment. Its deliciously fragrant, reddish orange infusion of chili peppers in a base oil can make almost any humdrum dish sing. Chili oil comes in handy when your palate craves a little more heat, kicking up your taste buds a notch.

The good news is that you can easily make chili oil at home, so you can be sure that it is pure and hygienic. Note that some commercial chili oils are adulterated with synthetic dyes, which can be detrimental to your health.27 If you want to learn how to make chili oil, here’s a recipe adapted from The Woks of Life:28

Chili Oil Recipe

Ingredients:

  • 1 1/2 cups extra-virgin coconut oil
  • 5 pieces of star anise
  • cinnamon stick (preferably cassia cinnamon)
  • 2 bay leaves
  • 3 tablespoons Sichuan peppercorns
  • 3/4 cup Asian red pepper flakes (crushed)
  • 1 to 1 1/2 teaspoons Himalayan salt (to taste)

Procedure:

  1. Gently warm the oil, star anise, cinnamon stick, bay leaves and Sichuan peppercorns in a small saucepan over medium-high heat. When the oil starts to bubble slightly, turn the heat down to medium.
  2. Let the oil simmer for 30 minutes. If you start to see that slight bubbling die down, periodically turn the heat back up to medium-high, then back down to medium if it gets too hot.
  3. You’ll know the oil is done cooking when the seeds and pods turn darker in color.
  4. Allow the oil to cool for five minutes, and in a separate heat-proof bowl, measure out the crushed red pepper flakes and Himalayan salt.
  5. Remove the aromatics from the oil, slowly pour it over the chili flakes and then stir well. When completely cooled, transfer to a sealable, sterilized glass bottle using a funnel.
  6. Seal the bottle then store it in the refrigerator and use within six months.

This recipe makes about 2 1/4 cups. Chili oil is not only a must-have condiment that adds a reddish tinge and piquancy to many Asian recipes, but it can also be used for various healing purposes. It contains nutrients from the chili pepper and the base oil, and some percentage of these nutrients leach into the oil. Chili oil has a capsaicin content of about 7 percent, so it can offer the same health benefits of chili peppers.29

There are a few important things to remember when preparing, cooking and storing chili oil. It generally has a long shelf life and can last up to six months if stored in the pantry or up to one year when refrigerated.30

But like any other infused oils, it may create an anaerobic (there is little to no breathable oxygen) environment where botulism, a rare but potentially life-threatening bacterial illness, can occur.31Heating the oil and chilies to kill any bacteria, sterilizing your container before use and using dried flavoring agents, will reduce any potential risks.32