Tag Archive | type 2 diabetes

How To Grow Potatoes In 5 Simple Steps

 

 

Can we grow new potatoes from old potatoes?

 

 

grow potatoes

 

 

Yes!

So… those potatoes left in the pantry or the bottom of the refrigerator decided to sprout. Instead of throwing them into the trash or the compost bin, try growing them! You can grow potatoes in the home garden or in large pots, following a few simple guidelines.

potato with eyes

Too withered for consumption, but fine for the garden.

We don’t recommend planting potatoes recently purchased from the grocery store because they’ve likely been treated with a sprout inhibitor. After the effect wears off, you’ll see the eyes begin growing. That, though, could take months.

Organic potatoes, if treated with sprout suppressors approved by the National Organic Program, sprout earlier than non-organic potatoes. Inhibitors, such as spearmint, peppermint, and clove oils, must be applied more frequently than chemicals used on traditionally treated potatoes.

Spouting potatoes (like the ‘Yukon Gold’ in photo, top) are still edible, after removing the eyes. Discard moldy and rotting potatoes. But save for the garden the ones with well-developed sprouts and those that have withered beyond the point of palatability.

Carbohydrates stored in the tuber provide energy for the developing shoots. When green leaves begin growing, photosynthesis will sustain the plant.

 

When can we grow potatoes outside?

Potatoes can tolerate cool soil, but not cold, wet soil or freezing temperatures. I live in USDA plant hardiness zone 7, where we plant early maturing varieties 4-6 weeks before the last spring frost. Gardeners plant mid-season and late varieties after that.

Wait for the soil to warm up to at least 45°F before planting tubers. Long-range weather forecasts might indicate whether it’s safe to plant or prudent to delay.

A garden exposed to full direct sunlight warms up earlier in spring than one in partial sun. Grow potatoes in full sun, but avoid exposing them to searing summer heat. Gardeners living in higher elevations or in cooler summer regions can grow potatoes through the season.

If the weather forecast predicts temperatures below freezing, I’ll mulch the soil with several inches of oak leaves, never in short supply around here. A thick, airy mulch insulates the ground from a sudden drop in temperature. Plants benefit from mulch kept in place all season. Not only does it moderate temperature, suppress weeds, and keep moisture in the ground, but it also prevents disease spores from splashing onto the potato’s leaves. This is easier to do in small garden plots than in larger farming operations.

Emerging foliage can tolerate light frost. It could take a few weeks for growth to show above ground.

 

Seed Potatoes

For a wider selection of varieties offered to farmers and home gardeners, look for “seed potatoes”. Some garden centers and many seed suppliers stock seed potatoes. They’re not actually seeds, but certified young potatoes almost ready for planting. Although they’re certified disease-free when purchased, plants are susceptible to a few pathogens as they grow.

Favorable conditions and good management practices decrease the likelihood of problems. If you’ve had diseases in your potato crops, don’t save potatoes year to year, but purchase certified potatoes instead. Don’t grow potatoes where they’ve been planted any time in the past 4 years.

Botanically speaking, potatoes are classified as Solanum tuberosum. They belong to the Solanaceae family and call tomatoes, peppers, and eggplants their cousins. Tobacco, petunias, and deadly nightshade, a poisonous weed, also belong to the nightshade family.

Potatoes are native to the cool mountainous regions of South America. In the 1530’s, European explorers gathered them and introduced potatoes to their homeland. Irish immigrants brought them to North America in the early 1700’s. Approximately 4,000 varieties of potatoes have been bred. True seeds, as opposed to seed potatoes, are poisonous when eaten and are used only for breeding purposes.

You can find potatoes with white, yellow, tan, red, blue, and purple skins and flesh. Thin-skinned potatoes, such as ‘Yukon Gold’, ‘Kennebec’, and ‘Red Pontiac’, grow well in the eastern parts of the U.S. The western states suit the thicker-skinned ‘Russet’ and other baking potatoes.

 

Crop Rotation

One of those good management practices involves rotating our crops. Related plants tend to be susceptible to the same pathogens and insect pests. When growing one crop in the same plot of land year after year, disease spores and insects can build up in that location. That’s why it’s recommended to move all members of a particular plant family to different plots over the next several growing seasons.

For example, if you grew potatoes, tomatoes, peppers, or eggplants in Plot A in any of the last 4 years, move your potatoes and other members of the Solanaceae family to Plot B this year, Plot C next year, and then Plot D the year after that.

Rotate among the various plant families, such as:

  • brassicas—arugula, broccoli, Brussels sprouts, cabbage, cauliflower, kale, etc., in the Brassicaceae family
  • cucurbits—cucumber, squash, zucchini, melons, in the Cucurbitaceae family
  • legumes—peas, beans, in the Fabaceae family
  • lettuces, in the Asteraceae family
  • onions, leeks, garlic, in the Amaryllidaceae family
  • Swiss chard, spinach, beets, in the Amaranthaceae family

 

 

Root Vegetables

Several varieties of potatoes.

 

 

How To Grow Potatoes In the Garden

 

Step 1: The First Cut

 

Before planting potatoes in the ground, cut them into pieces about 1½” long. Each piece should have 2-3 eyes. Let them sit in the open air for 1-2 days to seal the cut surface. This helps prevent rot in moist soil.

Small potatoes can be planted whole.

 

 

Step 2: Prepare the Soil If You Want To Grow Potatoes

 

 

grow potatoes

 

 

Thorough soil preparation serves the immediate purpose as well as plantings in years to come. After improving the soil with generous amounts of drainage materials, you’ll need to add nutrient-rich amendments a few times each year after that.

Not repeatedly disturbing the soil profile retains healthy populations of beneficial microbes. Farmers are increasingly using no-till methods and cover crops to preserve soil structure and prevent erosion of valuable topsoil. Frequent tilling also introduces high levels of oxygen between the particles of soil, so organic matter is broken down too quickly.

Vegetable plants need good drainage, and potatoes are no exception. Loosen the soil at least 12″ deep, breaking up the clods. Potatoes struggle in compacted clay and stony soils; tubers that do form are often misshapen. Potatoes grow very well in raised beds.

Incorporate a few inches of pine fines, soil conditioner, peat moss, and/or coarse sand to improve the tilth (or workability) of the soil. Avoid layering materials in the soil profile. Layers of coarse and fine materials, with differing air pore spaces from one material to another, obstruct water percolating through the soil. This could cause soggy layers that can rot roots. For that reason, I never place a layer of gravel under plantings.

In the top 5″ of loosened soil, mix in compost, leaf mold, or planting mixes. These materials contain a variety of nutrients required by vegetables, and they encourage rapid rooting.

Aged manure and mushroom compost are not recommended for root vegetables.

 

Soil PH

Potatoes love heavily composted soil. They also require acidic soil, with a pH between 5.0 and 6.0. (Various websites recommend a pH anywhere between 4.8 and 7.0.)

Low pH helps prevent scab, a disfiguring disease of potato skins. Soil pH outside the preferred range for potatoes limits nutrient absorption and might cause nutrient toxicities.

Contact your local agricultural extension agents for information on taking a soil test. They can recommend preferred fertilizers, methods to lower soil pH, and varieties appropriate for your area.

 

 

Step 3: Place the Seed Potatoes

 

In rich, organic soil, simply lay the potato pieces on top of moist, loosened soil or nestle them into the surface. The eyes should face upward. Then mulch over the seed potatoes.

They’ll also grow when planted 2″ deep. Space potatoes 6-12″ apart, depending on variety. Because potato plants grow 2-3′ tall and might sprawl a bit, allow 30-36″ between rows.

Mulch the bed with a few inches of leaf litter, shredded leaves, and pine needles to cover the planted potatoes. It’s important to adequately shade the surface of the ground from sunlight to protect growing tubers from greening…

 

“Greening”?

grow potatoes, but discard green ones

Potatoes with green skin needed deeper mulch.

Greening is caused by exposure to light, which, in itself, is not harmful. But the green pigment (chlorophyll) in potatoes is associated with the formation of a toxic glycoalkaloid called solanine.

Never eat green potatoes; if only the skin is green, cut off and discard that part before cooking. Never eat leaves, stems, or the berries that develop on potato plants. 

Solanine in potatoes is more concentrated when growing potatoes in high nitrogen soils and in soil that’s compacted or very sandy. Bruised potatoes, those held a long time in storage, and potatoes with large eyes are higher in this toxin. The greener the potato, the higher the level of solanine. This bitter substance is a natural repellent to insects and browsing animals.

Solanine can’t be boiled or cooked away. The level is somewhat lower in foods fried at very high temperatures, but that brings its own problems, described later in this article. I’m not intent on discouraging you from growing or eating potatoes, but moderate consumption of this popular vegetable and proper preparation make it a healthier indulgence.

Symptoms of solanine toxicity include vomiting, diarrhea, slow pulse or breathing, low blood pressure, and abdominal pain. It can cause coma and death in rare instances, so be very careful with green potatoes. If any of the flesh is green after removing the skin, I would discard the potato.

 

 

Step 4: Maintenance

 

Water

Water the garden thoroughly after planting and mulching. If rain is unreliable, water the garden every week, never letting the soil become dry. Provide 1-1½” of water each week if it doesn’t rain.

Avoid wetting the foliage, and water in the morning so the foliage is dry going into the night. This helps cut down on the incidence of disease. Some varieties are resistant to blight, scab, Rhizoctonia, and Verticillium wilt. Those that have not been bred with disease resistance often produce great yields when using good gardening practices.

Hollow Heart and Brown Center

Some large varieties, particularly ‘Atlantic’ (for potato chips) and ‘Yukon Gold’ (a personal favorite), might show hollow heart and/or brown center. These are physiological disorders characterized by a star-shaped cavity and a central area with dead brown tissue, respectively, in the center of the potato or near the ends.

These stress-related conditions often result from inconsistent soil moisture—for example, wet soil after a period of dry soil. In addition, a period of prolonged cold weather during tuber formation can cause brown center. Spacing seed potatoes too far apart and using small seed potatoes (with too few eyes) can be the cause. Low potassium and other nutrient deficiencies can initiate the disorders.

The potato’s skin shows no indication of a problem. Affected potatoes aren’t perfect but are still edible.

 

Hilling Up 

As the plants grow, hill up soil against the stems of the plants. Take soil from another part of the garden, adding a few inches up the stem and about 12″ out from it. This is an option—not necessary—but it should increase the yield.

Like tomatoes, potatoes root along buried stems. As they root, they’ll develop another layer of young potatoes at the ends of the stolons. Hill up around the stems 2 or 3 times during the growing season to maximize the harvest.

An alternative is to start potatoes in a moderately deep trench, reserving excavated soil on the side of the bed. Periodically fill in the trench with amended soil, a few inches at a time.

 

Fertilizer

Every few weeks, apply a complete fertilizer. The 3 numbers on the package representing nitrogen, phosphorus, and potassium (N-P-K) should be in a ratio of 1:1:1 or 1:2:2. Avoid fertilizers high in nitrogen. An analysis close to 10-10-10 or 5-10-10 is adequate.

Although you could use chemical fertilizers, they tend to damage populations of beneficial microbes. But, until the soil warms up, microbes aren’t sufficiently active to break down the organic components into molecules the plants can absorb. That’s when I use chemical fertilizers, and then switch to organic products when the soil warms.

To help prevent disorders in developing potatoes, it’s recommended to apply smaller concentrations of fertilizer more frequently.

 

Insect Pests

Colorado potato beetles can be especially bothersome as they consume significant amounts of foliage. Inspect the undersides of the leaves for yellow-orange egg masses and remove them. The beetles have 10 black stripes on their tan wings. Immature larvae are orangish-red with 2 rows of black dots down each side. Bacillus thuringiensis var. tenebrionis, a biological insecticide, kills this beetle.

Aphids might congregate in large numbers on the plants. A brisk spray of cool water from the hose takes care of most of them. Encourage ladybugs, braconid wasps, and green lacewings to populate your garden. For severe infestations, prepare a solution of horticultural oil and spray early in the morning. Apply the solution to the bottoms of the leaves as well. Read the label.

Cutworms feed on sprouts emerging from the ground. Since these C-shaped larvae become moths, treating the potatoes with Bacillus thuringiensis var. kurstaki effectively kills them. Keep in mind that they’ll have to eat some of the foliage in order to ingest the Bt.

Slugs and Deer

slug

A slug.

Slugs reproduce rapidly in moist conditions and where they can hide in crevices during the daytime.

Lay a board on moist ground, and slugs and snails will gather there after feeding through the night. You might notice those silvery slime trails on tender foliage. Early in the morning, take an old knife to the garden and… dispatch them forthwith! Or use organic Sluggo or similar product, which does not contain toxic chemicals. Except to slugs and snails. Read the label.

Although potato foliage is not the favorite choice of warm-blooded animals, deer and others will feed on it when not much else is available.

Other members of the nightshade family also host these pests. Row cover secured over the planting excludes most insects and browsing animals.

 

grow potatoes in pots or in the garden

Potatoes that sprouted in storage are now growing new plants in 6″ pots. They’ll need protection from hard frost if planted, but I didn’t want to delay planting the deteriorating tubers.

 

 

Headings

Page 1: Can we grow new potatoes from old potatoes? (When can we grow potatoes outside?, Seed Potatoes, Crop Rotation), How To Grow Potatoes In the Garden, Step 1: The First Cut, Step 2: Prepare the Soil If You Want To Grow Potatoes (Soil PH), Step 3: Place the Seed Potatoes (“Greening”?), Step 4: Maintenance (Water, Hollow Heart and Brown Center, Hilling Up, Fertilizer, Insect Pests, Slugs and Deer)

Page 2: Step 5: Harvesting!, How To Grow Potatoes In Containers, Grow Potatoes For Their Nutrients (The Power Of the Purples, Potato Skins, Resistant Starch), The Problem With High Heat

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How To Get Healthy? Start With More Greens!


2020

 

Tomatoes, A Tribute to My Mother, Takotsubo, and A Tactic Called “Just One Leaf”

 

Open any food or garden section in print or online sites, and you’ll see articles on the benefits of eating healthy greens and colorful foods. Today, I’ll show how you can start adding leafy greens to your diet without being terribly inconvenienced. And I’ll mention how it might have saved my life.

How exciting—the first two ripe tomatoes of the season came off the vine this morning. And there’s some beautiful ‘Genovese’ basil begging to be picked. So, you can guess what’s for dinner tonight:

 

 

 

 

Tomato-Basil Salad!

 

It’s so easy to prepare:

  • ripe tomatoes, cut into chunks, including the juice
  • freshly picked sweet basil
  • cucumber, cubed or sliced
  • thinly sliced onion
  • mozzarella cheese
  • Italian oregano
  • extra virgin olive oil
  • red wine vinegar
  • salt and pepper

Mix it all together, and enjoy with some good bread for dunking (optional). This salad hits the spot when it’s hot, for one person or for a crowd.

 

 

But First, A Tribute To My Mother

 

My mother and I have lived together for the past 7 1/2 years. Many of the ripe tomatoes from the garden ended up in tomato-basil salad, a summertime staple for this family of Italian descent. How we loved our eggplant parmigiana, vegetarian lasagna, manicotti, and stuffed artichokes! How we loved to eat! In so many of our memories growing up and growing older—the holidays with family, sitting around the table for hours—good food always featured prominently.

Early last month, I had notified my family that there wasn’t much time left for Mother. So, my siblings prepared for a visit, and my sister sent an early Mother’s Day bouquet of white roses, purple statice, and baby’s breath—very much appreciated.

One brother came from out of town and spent the day with us, recalling some of the funnier family moments. We had ravioli and Easy Broccoli One for dinner. I’m a firm believer in the health-giving powers of broccoli, so I prepared it one way or another quite often. I’ve joked before about broccoli being Mother’s “favorite”, and she did too. “Oh, what a surprise—broccoli … … thank you…” She ate well that evening, better than any day in recent months.

But, the next morning, her time had come. She passed quickly and peacefully while I spoke to her and with 9-1-1. A friend said that the sense of hearing is the last to go, which gives some consolation, knowing she might have heard me.

 

“Don’t Forget To Watch Bob Ross”

 

 

My mother lived for 95 years, leaving behind a brood of 4 children, 11 grandchildren, and 8 great-grandchildren. Photographs of family reunions, grandkids, and the great-grandchildren sat in a neat pile within reach of her favorite chair. Mother often lamented the fact that the family had scattered all over the country and couldn’t get together more often for the holidays.

She enjoyed driving her little Toyota, running errands nearby, right up until early last year. Have Rollator, will travel! When speaking with friends on the phone, her humorous references to the “joys” of growing old brought a smile to my face. Humor is the best medicine.

She was an artist, as a few relatives are and were, and I’m inclined to pick up the brush myself and give it a whirl (photo, above—a detail from one of her paintings). I don’t have to wonder very long where this stubborn streak of independence or rebelliousness came from…or my love of animals and of all nature. So, maybe some of her talents run through my veins as well. I hope so. Sure, we had occasional disagreements, but the foundation of our commitment to family was unshaken.

 

 

Stress, Nevertheless

 

People often speak of “a good death”, and, in all honesty, we could not have asked for a more peaceful departure. The next few days, though, taught me that the body reacts to experiences differently than the brain does. While my brain thought I was handling this major event quite calmly, my body had a different opinion.

Soon after Mother had died, the four of us siblings got together, telling stories while dividing those belongings she had gathered—and loved—for nearly a century. Whether it was the distress of a misplaced ring or the stress of her passing, I ended up in the hospital three days later.

With Covid concerns at the time, I drove myself to the emergency room, with moderate chest pain. My mother had had serious heart disease for a few decades but was able to function fairly normally with assistance from her medications and her cardiologist. But I had to wonder: is it my turn? My blood pressure had soared to a dangerous level, so I was admitted.

After several tests over the next two days, the doctors did not find any “separation of the layers” or blockages in my coronary arteries, and the valves were working as they should. But my blood pressure stayed very high. Blood tests also showed the presence of those markers when the heart has been impaired.

One consequence of blood pressure this high could be stroke, and my release from the hospital was contingent upon healthier numbers. A few medications attempted to normalize the readings, and one in particular did an astonishingly good job of lowering those numbers to 79/51. Won’t be taking that one again! (It was hydralazine.)

 

Takotsubo Two!

Almost 4 years previously, I woke at 4:00 in the morning with a stabbing pain in the center of my chest. Considering our family history, I thought it could have been a heart attack. The ambulance came, the EMT recorded my blood pressure at 275/135, and off to the hospital I went.

The usual tests were performed, and a cardiologist administered a catheterization to trace the blood flow in and around my heart. The score: although I was lightly sedated, his words indicating that I had “the arteries of a 20-year-old” were music to my ears. After decades of being more than careful with diet, I wondered if I had needlessly missed out on all those BLT’s, pasta, and toffee cookies.

On the day of discharge from the hospital, another cardiologist explained what happened. He said one of the lower chambers of the heart (the left ventricle) had ballooned out, giving it an odd outline. Good news—I would fully recover but would experience fatigue for a few months. He and a dietician recommended continuing with a diet heavy in healthy leafy greens and losing some weight.

What’s Takotsubo?

That’s when I first heard the term “Takotsubo”. This Japanese word means “octopus pot”, a reference to the interior shape of the affected ventricle. The syndrome was first described in Japan in 1990. More than 90% of the cases involve women, aged 58 to 75 (check, and check).

So, it happened again. This time, though, stress was very much the precipitating cause. Often called “broken heart syndrome” or “stress-induced cardiomyopathy”, a sudden life-changing event, such as the loss of a loved one, winning a lottery, being assaulted, or a car accident, can trigger Takotsubo syndrome. Most cases are due to a stressor, but around one-fourth occur for no discernible reason.

The ring, by the way, was found after my return from the hospital.

 

 

Add Just a Little More Green

 

greens from the garden

Greens from the garden: green onion, mustard greens, dinosaur kale, arugula, ‘Red Russian’ kale.

 

I’m not a nutritionist. All I know is what I’ve read or heard over the years and observed from family members. The purpose for writing this article is simply to credit how changing my diet many years ago might have prevented a stroke or a heart attack, possibly saving my life during these two bouts with Takotsubo. (Even though the death rate from this condition is fairly low, other contributing factors and our family history concerned me.) You, too, might decide to make some improvements in your own family’s habits.

Take from it what you want—and take heart—this doesn’t have to happen overnight. I encourage you not to wait, however, until after you’ve gotten your first stent to make some changes. We did eat pretty well growing up. But, in retrospect, we consumed more carbohydrates than is currently considered healthy, and certainly fewer healthy greens.

Simply adding fresh leafy greens to soup, a smoothie, sauces, salads, a stir-fry, store-bought pizza, or rice and pasta dishes is a great step toward a healthier future. Grocery stores offer a much wider variety of greens than they did decades ago.

Growing your own plants from seed opens up so many more options. And you can’t beat the convenience of walking a few feet out the kitchen door to pick fresh healthy greens for today’s omelet or soup. Many of them can be grown in pots on the deck or the balcony if you don’t have garden space.

At the end of this article is a list of links to posts I’ve written about growing and using greens. You’ll notice the frequency with which I refer to “the brassicas” (broccoli, cabbage, cauliflower, collards, kale, etc.), the source of the most beneficial and densely packed nutrients.

 

 

healthy greens added to egg salad sandwich

 

Try this: a simple egg salad sandwich, on rye, made with one hard-boiled egg, mayonnaise, green olives, chopped dinosaur kale (a brassica, and super healthy), and topped with lettuce. Add chopped onion, if you like. No salt needed. I usually serve it on a bed of lettuce or mixed greens, without the bread. You can do the same with tuna or chicken salad. Adding “Just One Leaf” of kale significantly elevated the nutritional value.

 

Greens In Small Steps

Easing into dietary improvements by making small changes might meet with less resistance from your family. Perhaps starting a garden and letting the kids participate will get them engaged.

Children who help care for a garden are more likely to eat what they harvest. Start with easy crops, such as dinosaur or ‘Red Russian’ kale, collards, lettuce, a cherry tomato, Swiss chard, and radishes. Mustard greens are colorful and fast-growing—‘Florida Broadleaf’ has mild mustard flavor (and it self-seeds), while ‘Scarlet Frills’ offers a spark of heat and spice. These are easily grown from seed.

nasturtium 'Alaska', edible flowers and greens

Nasturtium ‘Alaska’, easy from seed, needs darkness for germination.

If your garden has good, rock-free soil, sow a pack of carrot seeds, and thin them properly. You’ll find traditional orange carrots and also nearly white, yellow, red, and purple varieties. ‘Rainbow’ is a blend of colors. Watch how excited your children will be when they harvest their buried treasure! Try growing ‘Adelaide’, a miniature carrot, in 6″ pots. Delicious, and so cute.

A customer at the farmers’ market in Rockville MD added chopped ‘Alaska’ nasturtium flowers and leaves to his grilled hamburgers. Each bite revealed a different combination of colors. Every year, he came to the market for his “burger-fetti” nasturtiums. Look for ways to introduce greens and colors at mealtime to make it fun.

Just One Leaf

As the first bits of greens have been accepted, keep adding more leafy greens (Just One Leaf or two at a time) and cutting down on some of the carbohydrates and animal proteins. Get creative in the kitchen. Soon, you’ll notice a boost in energy and might reach for a handful of nuts and a cup of green tea for a mid-afternoon snack, packed with vitamins and minerals, fiber, phytonutrients, and protein, instead of a chocolate doughnut.

Unless it’s absolutely necessary, I never peel fruits and vegetables. The skins have more antioxidants, fiber, and vitamins than the flesh. So, I don’t peel apples, peaches, carrots, cucumbers (some are less bitter, such as ‘Diva’), eggplants, sweet/white/pigmented potatoes, tomatoes, or zucchini.

But I Miss My…

Once in a while, it’s perfectly okay to indulge in an ice cream sundae or Christmas cookies. But you might find that the desire for such decadent treats decreases as your interest in healthy foods increases. Sugar is addictive!

Over time, adding healthy greens to the spaghetti sauce, a stir-fry, or the morning smoothie will become second nature. Not doing so might make you feel as though you’re missing out.

 

 

Eat Your Colors

 

red and yellow peppers, with healthy pigments

Ripe sweet bell peppers.

 

You’ll discover a new appreciation for incorporating colorful greens and vegetables into your salads. Deep green, purple, red, orange, and yellow pigments are filled with healthy antioxidants and other nutrients.

These plant pigments help prevent many major illnesses, including cancer, heart disease, type 2 diabetes, age-related macular degeneration, inflammation, premature aging, and other disorders. Understand that they will help prevent illness. Do your best to eliminate other risk factors, too, and you know what they are.

Ask your doctor if you have any dietary concerns. While it is true that spinach, Swiss Chard, and beet greens (in the Amaranthaceae family) are high in oxalates, we need to examine the relationship between oxalate content and kidney stones. Some nutritionists believe that including more meat in the diet lowers the blood pH level, while a primarily plant-based diet raises the pH and lowers the incidence of kidney stones. Kale, incidentally, has extremely low levels of oxalates.

Another issue is how eating large amounts of certain raw brassicas can affect the thyroid gland, so, again, ask your doctor.

 

Add these to your salad and you’ll soon say good-bye to pale iceberg wedges:

  • deep green and red lettuces
  • purplish ‘Red Russian’ or blue-gray dinosaur kale (brassica)
  • baby beet greens (more nutrients than the roots)
  • turnip greens (brassica)
  • arugula (brassica)
  • spinach
  • Swiss chard
  • radish (brassica)
  • shredded red cabbage (brassica)
  • Asian greens, such as tatsoi, mustard, mizuna, napa cabbage, ‘Tokyo Bekana’ (brassicas)
  • broccoli leaves, or stems and small heads of ‘Happy Rich’ (brassica)
  • purple and orange carrots (heated carrots have more available antioxidants)
  • ripe lunchbox sweet pepper (red, orange, yellow; orange bell peppers are extremely high in zeaxanthin, an antioxidant that’s good for the eyes)
  • tomato, cucumber, green onion, celery, cooked button mushrooms, lightly roasted pecans, feta or bleu cheese, fresh basil, avocado, a hard-boiled egg, kalamata olives
  • and a simple homemade dressing: extra virgin olive oil, red wine vinegar, water, fresh minced garlic, some herbs (small amounts of Italian oregano, and maybe thyme and sweet marjoram) and lemon if you like, some Dijon mustard, and salt and pepper

 

heads of green and red lettuce

Colorful lettuces.

 

 

Headings

Page 1: Tomato-Basil Salad, But First, A Tribute To My Mother (Stress, Nevertheless, Takotsubo Two!), Add Just a Little More Green (Greens In Small Steps, Just One Leaf, But I Miss My…), Eat Your Colors, and Add these to your salad…

Page 2: The Veggie Omelet With Greens (Juice?, Or Cereal?), How It All Began (Close To Home, The Food Pyramid), But How Safe Are the Complex Carbs? (The Insulin Response, Too Many Carbs), In Conclusion, and Links

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