7.22.2013

What our July Vegetable Garden Looks Like

Here's our empty side yard before we put in the garden this spring.

We moved just over a year ago into our little yellow Victorian house.  Last summer I had a baby and plotted what we would put in this year.  My goal was to grow the most micro-nutrient dense foods (bright colors all the way through) that we could put up for winter and didn't get enough of from our CSA.



This year we broke ground on our first garden plots.  It took longer than we thought to cut through the sod and turn over the soil so we didn't put any seeds in the ground until May 18th.  (Our frost free is May 1st here in Indiana.)

6.06.2013

Eat Make Grow Blog Hop - The End For Now


This is it!  The end of the Eat Make Grow Blog Hop.   All three of us have enjoyed discovering new blogs, recipes, ideas and tips and we hope you have to; but it is time to part ways. For now.

Miranda's bought a farm in the last year and her Fiber Friends are keeping her quite busy, Marigold is writing for Spoonful and expanding her blog empire with an Etsy shop and the blog series Summer of No Pants and I'm working part time at a public garden and a local farm so basically life got in the way.  We felt we couldn't give the Eat Make Grow Blog Hop all the love and attention it needed.  To all of you who have hopped and linked up: thank you! Thank you! Thank you!

5.29.2013

Home Vegetable Garden Finally Planted

Better late than never!  It's been a busy spring and digging out new vegetable garden beds proved difficult with a baby.  I tried several times when it was just me and June Bug.  She either wanted to be right where I was shoveling or cried.  Eventually Jeff did almost all of it by himself.


Here it is half way done.  Moving the sod was very dirty work.  I'm grateful to have a husband who is capable and willing to dig out new beds - during finals week no less!  I shall reward him with lots of vegetables and good food this year.  (Don't tell him, but maybe next year we will expand!)

5.16.2013

Radish Tartines - Open Faced Breakfast or Brunch Sandwich Recipe


Yesterday June Bug and I went out to Hawkins Family Farm to help put together the first CSA farm share of the season.  We harvested baby lettuce and kale, weighed asparagus and tied bundles of radishes.  I forgot to take my camera or my phone so there is no proof of the lovely vegetables or equally lovely group of people who helped assemble the shares.  Next week we'll take the camera.

5.12.2013

Over Night Soaked Baked Oatmeal - Recipe


This recipe for Soaked Baked Oatmeal is a keeper.  It hits all of my breakfast requirements:

  • Healthy
  • Easy to make
  • Delicious
  • Versatile
  • Pairs well with coffee - okay not a requirement. Let's call it a bonus.

5.02.2013

Eat Make Grow Blog Hop - May Picnics

Eat Make Grow Blog Hop - April Fails www.FoyUpdate.blogspot.com

Welcome to April's Eat Make Grow Blog Hop where you share what you have been eating with your family, growing in your garden or making with all your creative impulses. Eat Make Grow is a collective link party that is shared across three blogs and runs every first Thursday and goes for 20 days. No matter which blog you choose to link up your post with, it will show up on all three sites!

Eat Make Grow is a way to share with many people posts about your domestic doings, whether that’s gardening, crafting or trying out a new recipe. We want to learn about it!

Every month, we will feature the most popular link, one chosen by the the host and a group favorite.

Your Hosts:
Miranda from Pocket Pause
Marigold from Hideous! Dreadful! Stinky! 
Foy from Foy Update (That's me!)

4.21.2013

Vegetable Gardening the Wahls Paleo Diet Way - Double Duty Veggies



The Wahls Diet requires nine cups of veggies a day:

  • Three cups from greens
  • Three cups of sulfur rich
  • Three cups of bright colors  (red, yellow/orange and blue/back)

There is no way I will be able to grow all the veggies we eat for a year.  To make the most out of our vegetable garden I plan on growing double duty veggies; vegetables that count in more than one category.

If you aren't a gardener, this information will help you when going to the farmer's market or grocery store.

As I flipped through the seed catalogs here are some of the vegetable varieties that caught my eye:

4.14.2013

Brain Food: Grow Your Own Wahls Paleo Diet - Choosing Nutrient Dense Vegetables and Fruits for Your Garden


This is the first year we are growing a vegetable garden at our new house.  I have spent time pouring over the vegetable and fruit catalogs deciding what to grow that fits in the Wahls Paleo Diet.  My goal is to grow vegetables that contribute to the recommended nine cups of vegetables a day, are easy to grow and can be put by; as in canned or put in cold storage to eat through the winter.

Dr. Wahls is an advocate for growing your own food.  She has videos on YouTube showing her own square food vegetable garden.  As a horticulturists it always makes me smile to see a non-agricultural person explaining why gardening is great.



Below I am going over what we can grow in the Midwest in each of the Wahls Categories:  sulfur, bright colors and leafy greens. As well as, what to look for when selecting plants or seeds.


Sulfur includes:  cabbage, broccoli, cauliflower, Brussels sprouts, collards, radishes, turnips, rutabaga, onions, leeks, garlic, chives, asparagus, mushrooms, kale, shallots, anything from the cabbage and onion family

Greens include: Kale, collards, mustard greens, turnip greens, lettuce, spinach, beet greens, chard, parsley and other leafy herbs

Bright Colors include:

  • Red:  tomatoes, red pepper, watermelon, strawberries, red beets, red raspberries, cherries
  • Yellow/orange: carrot, winter squashes, peaches, pumpkins, yellow beets, muskmelon, yams, sweet potatoes, orange or yellow peppers
  • Blue/black:  blue potatoes, black grapes, blueberries, red beets, mulberries, elderberries, black berries, plums, huckleberries

When selecting seeds or seedlings for your garden choose varieties that are:

  • Organic - less toxin exposure
  • Non-GMOs (Genetically Modified Organism) - many of the genes spliced into GMO crops are pesticides or pest deterrents that we don't want to be eating in quantity any more than the bugs do. While these genes won't kill us, they will damage our gut and prevent nutrient absorbsion.
  • Dark, intense colors - for maximum antioxidants and minerals
  • Colored all the way through - the color isn't just the skin, it goes all the way through the fruit or vegetable again for maximum antioxidants and minerals
Up next I be sharing double duty vegetables.  Those that you could eat the leaves and root, or that count in more than one category.

We are breaking ground for the garden this week and planting up the perennials like asparagus, rhubarb, blueberries, a peach tree and a cherry tree!

What are you growing this year?

4.04.2013

Eat Make Grow Blog Hop - April Fails

Eat Make Grow Blog Hop - April Fails www.FoyUpdate.blogspot.com

Welcome to March's Eat Make Grow Blog Hop where you share what you have been eating with your family, growing in your garden or making with all your creative impulses. Eat Make Grow is a collective link party that is shared across three blogs and runs every first Thursday and goes for 20 days. No matter which blog you choose to link up your post with, it will show up on all three sites!

Eat Make Grow is a way to share with many people posts about your domestic doings, whether that’s gardening, crafting or trying out a new recipe. We want to learn about it!

4.02.2013

Spain in Iowa's Traditional Menu Plan on a Budget - Review

Spain in Iowa's Traditional Menu Plan on a Budget - Review


Diana from the blog Spain in Iowa is one of the first bloggers I connected with on a personal level.  Her love of family, gardening and good food is in my bailiwick. Last summer we both had baby girls.  Her little Elizabeth and my June Bug were born just days apart!

Requisite cute baby photos:

Spain in Iowa's Traditional Menu Plan on a Budget - Budget

I know it is cliche, but how can they be 9-months old already?  Also how can Elisa have so much more hair than my June Bug?

Over the years Diana has been a  source of inspiration for me as she shared how to render lard at home, putting up roasted red peppers and the miracles of broth.  She is more than a recipe blogger, she writes well researched articles promoting nourishing food preparations.   I have learned much from her!

For those of you following along on my Wahls Diet series, Diana does not keep a paleo kitchen.  She does use whole, real food ingredients many of which she grows herself.  The Spanish and Mexican blood runs deep and you will find many recipes cooking with olive oil.  She's a champion for nourishing food for the whole family.  Many of her recipes are Wahls friendly or can easily be adapted.

Spain in Iowa's Traditional Menu Plan on a Budget - Review


I was thrilled to see Spain in Iowa launch Traditional Menu Plan on a Budget.

The goals for this program are:


  • Using fresh vegetables for every meal
  • Using cheaper sources of protein such as legumes and eggs
  • Using real fats like extra virgin olive oil, lard, butter, and coconut oil
  • Using lesser known cuts of meat to save money
  • Using odd bits for nourishment
  • Using homemade stock
  • Tips and techniques to never waste food (we will purposefully reuse food into other meals)
  • Slowing Down To Respect and Enjoy Real Food

Diana offered to let me try out two weeks of her menu.  The plan is built for a family of 4-5 so for just the two of us we had quite a bit of leftovers.  I don't think I had to make more than a couple lunches in the 14 days.  Plus there wasn't a thing I didn't feel good about offering to my baby.  

Having the menu plan and shopping list all ready to go was lovely.  I saved a couple hours a week using the Traditional Menu Plan.  And we saved money; about 10% of our normal food budget.  And admittedly since starting the Wahls Paleo Diet our food bill has crept up.  

Pork Chops with Chimichurrie Sauce and Sauteed Brussels Sprouts
A sample of the dinners you will enjoy.  This is the Pan Seared Pork Chops with Chimichurrie Sauce and Sauteed Brussels Sprouts.

I enjoyed being pushed out of my comfort zone and trying some recipes I wouldn't have considered.  The dinner of pan seared pork chops with chimichurri sauce and sauteed Brussels sprouts, onions and bacon with a side salad was our favorite.  And to think, Jeff and I both thought we didn't like pork chops.  That chimichurri sauce was heavenly.  The bright herbal flavors mixed with lemon and olive oil were amazing and something I wouldn't have thought to try on my own.  

There was enough chimichurri sauce left over for a salad dressing and the black bean, sweet potato and kale tacos.  I have carefully tucked the recipe away for use this summer when I will have my own cilantro and parsley in quantity so I can make large batches to freeze.  

If you are struggling to find wholesome dinner ideas or don't know where to start to cook seasonal, traditional food or just want a boost out of a cooking rut this menu plan could be just what you need.  

The Traditional Menu Plan on a Budget is ideal for those of you who are new to cooking from scratch.   As you prepare food along with Diana you will gain the skills and confidence to make every meal healthy and nourishing.


  • 5 weekly dinner recipes
  • 3 seasonal salad recipes
  • 1 salad dressing recipe
  • Access to Menu Plan Membership Area
  • 1 weekly video tip or technique
  • Membership blog posts
  • Education on cooking real food, traditionally, and in season
  • Gluten free menu option

The cost is $10 a month or if you buy larger packages as low as $7 a month.  Click here to get more details and order now.  


3.21.2013

Brain Food: Healthy Fats for Cooking and Dressings

Fats are confusing.   Which fats are healthy for cooking and baking with and which are good for salad dressings and drizzling?

Let me lay it our for you: 


3.17.2013

One Month Following the Wahls Diet - Plus a Free to Download Food Journal

One Month Following the Wahls Diet - Plus a Free to Download Food Journal


I read Dr. Terry Wahls' book, Minding My Mitochondria in November of last year.  This is the book about how Dr. Wahls, a research and primary care physician, changed her approach to medicine reversing her own symptoms from Multiple Sclerosis.  She stopped taking pills and started feeding her body to optimize the up-take of nutrients healing herself by healing her mitochondria.  She went from a tilt recline wheelchair to riding a bike in under a year.

Mitochondria are the power houses of our cells.  If they don't function properly, our bodies will not function properly.  The Wahls Diet aims to increase our micro and macro nutrients and prescribes a way to eat them that allows the body, specifically the brain, to get everything it needs to be its healthiest.

3.11.2013

Brain Food: Butternut Squash Curry - Wahls Paleo Recipe


I adore a spicy curry any time the temperature is less than fifty degrees.  Butternut curry is one of my favorites to make at home.  Your whole place will smell like an Indian restaurant.  

A warm bowl of this curry is loaded with healthy ingredients including some leafy greens and grass fed pork making it a Wahls Paleo and Whole30 powerhouse meal. Not to mention it has a rich, sweet and savory flavor perfect for these windy March days. 

3.07.2013

Eat Make Grow Blog Hop - March Spring

cEat Make Grow Blog Hop - No Buy February www.FoyUpdate.blogspot.com

Welcome to March's Eat Make Grow Blog Hop where you share what you have been eating with your family, growing in your garden or making with all your creative impulses. Eat Make Grow is a collective link party that is shared across three blogs and runs every first Thursday and goes for 20 days. Whichever blog that you choose to link up your post, it will show up on all three sites!

Eat Make Grow is a way to share with many people posts about your domestic doings, whether that’s gardening, crafting or trying out a new recipe. We want to learn about it!

Every month, we will feature the most popular link, one chosen by the the host and a group favorite.

3.03.2013

Perfect Coconut Macaroon Cookies - Naturally Sweetened, Gluten Free, Grain Free, Paleo Recipe

Perfect Coconut Macaroon Cookies - Naturally Sweetened, Gluten Free, Grain Free, Paleo Recipe  from FoyUpdate.blogspot.com


The ideal macaroon is a light ball of toasted coconut goodness with a slightly chewy center.  It took seven tries but I finally got a recipe and technique for the perfect  macaroon.

Macaroons are a great option for gifts because they fit into most diets.  This macaroon recipe is gluten free, grain free, vegetarian, naturally sweetened, and paleo!  If you are following along on my Wahls Diet journey these macaroons also follow her diet.  But are they delicious?  Yes, I wouldn't put them in my Christmas cookie tins if they weren't.

2.26.2013

Brain Food: One Teaspoon of Minerals a Day

Brain Food: How to Eat More Minerals on the Wahls Paleo Diet

The Wahls Diet requires one teaspoon of minerals a day.  I'm going to go over why minerals are good for your body and how you can incorporate them into your diet.  Plus the four foods to eat to make sure you and your family are getting all the minerals your bodies need for optimal health.

2.07.2013

Eat Make Grow Blog Hop - No Buy February

cEat Make Grow Blog Hop - No Buy February www.FoyUpdate.blogspot.com

Welcome to February's Eat Make Grow Blog Hop where you share what you have been eating with your family, growing in your garden or making with all your creative impulses. Eat Make Grow is a collective link party that is shared across three blogs and runs every first Thursday and goes for 20 days.  Whichever blog that you choose to link up your post, it will show up on all three sites!

Eat Make Grow is a way to share with many people posts about your domestic doings, whether that’s gardening, crafting or trying out a new recipe. We want to learn about it!

2.03.2013

Brain Food: Sauerkraut and Cabbage Soup - Recipe

Sauerkraut Cabbage Soup - Paleo Recipe www.FoyUpdate.blogspot.com

Sauerkraut Cabbage Soup is one of those warm, filling winter soups that takes advantage of a long simmer.  Although it can come together on the stove top in about an hour if you are so inclined.  It has a chicken broth base with shredded cabbage, sauerkraut, carrots, potatoes and pork.  These humble ingredients create a satisfying meal.  

You know how soup recipes often call for some acid at the end?  Something like tomatoes, vinegar or lemon juice to finish the soup and add some complexity?  Well this soup uses sauerkraut to get that kick.   It seems like something a German grandma would do, doesn't it?  

Sauerkraut Cabbage Soup - Paleo Recipe www.FoyUpdate.blogspot.com

Like most soups this one freezes well.  I have several lunch size servings in the freezer right now.

When we came in just before midnight after a ten hour road trip home for Christmas.  I pulled a couple frozen containers of Sauerkraut Cabbage Soup and reheated them for a little sustenance before unpacking the car and then heading to bed.

If you are following along on my Wahls Diet journey as I learn how to feed me and my family tasty food for optimal brain health; this is an on point recipe.  Dr. Wahls recommends a paleo diet along with a quota of veggies, meat and minerals to eat every day.  With this recipe you get some orange vegetables, pastured meat, as well as sulfur from the cabbage, sauerkraut and onion.  Plus the bone broth counts as your minerals for the day.  If you aren't eating potatoes feel free to substitute for rutabaga or turnip.

Simmering stock from www.FoyUpdate.blogspot.com

Love those eyes of fat on the surface.  I always leave a little fat in the stock for flavor and skim the rest off to use it for cooking.

Good stock made from bones is the secret to great soup.  Also the secret to great polenta, rice, beans, any savory grain dish; really any time water is called for in cooking just substitute stock.  Here's my recipe for stock.

Now that you know the secret to great soup.  All you need is some shredded pork, sauerkraut and the veggies.


Sauerkraut Cabbage Soup
 
Adapted from Veselka's Cabbage Soup

1 pound pre-cooked shredded pork (I get mine from my local CSA Hawkins Family Farm), cut into one inch chunks
1 1/2 quarts chicken stock
4 cups water
3 allspice berries
3 bay leaves
1 tablespoon dried marjoram
1 cup sauerkraut, plus around 4 tablespoons juice
1 large potato, peeled and diced (or sub rutabaga or turnip)
2 carrots, diced
1 large onion, diced
2 cups fresh cabbage, shredded thin
1 teaspoon of sea salt
1/2 teaspoon of ground black pepper

  1. In a large pot on the stove or your slow cooker add the stock, pork, water, allspice, bay leaves, marjoram, potato, carrots, onion, cabbage, sauerkraut, salt and black pepper.
     
  2. Simmer for a minimum 20 minutes on the stove or six to eight hours in the slow cooker.  Before serving mix in the sauerkraut and its juice and cook for an additional ten minutes.  Taste for flavor and add more salt if needed.  


Next up I need to learn how to make my own sauerkraut.  Lacto-fermentation baby! My mom sent me home with a couple crocks when we visited at Christmas.  Now to find some plates that fit inside to act as the weight and keep the cabbage submerged while the fermentation magic happens!


Brain Food: Adopting the Wahls Diet
Brain Food: Breakfast Skillet Inspired by Dr. Wahls
Brain Food: Warm Butternut Chickpea Salad - Recipe
Brain Food: What I ate today on the Wahls Diet
Brain Food: Sardine Avocado Citrus Salad - Recipe
Brain Food: 5 Strategies for the Wahls Diet
Brain Food: Liver and Onions - Recipe (Guest posted on Spain in Iowa)
Brain Food: One Teaspoon of Minerals a Day


For more recipes and ideas visit my Wahls Paleo Pinterest Board.

2.01.2013

The Return of the Eat Make Grow Blog Hop

Eat Make Grow Blog Hop - www.FoyUpdate.blogspot.com

Did you miss it?  The Eat Make Grow Blog Hop went on hiatus in December.  Marigold, Miranda and I did some soul searching to figure out just how best to incorporate our readers and our audience.  Basically how to include you!

We want you to share your projects and recipes while finding other scintillating ideas to read about.   Next week I'll be hosting the first monthly hop.

Yes, each one will have a seasonal theme.  Do you want to know the theme?  All of our readers are interested in being thrifty and making life work on a budget; so the theme is:

No Buy February

1.29.2013

Brain Food: Five Strategies for the Wahls Diet

-5- Strategies to Eat More Brain Food - Adopting the Wahls Diet for One Month - http://foyupdate.blogspot.com/2013/01/five-strategies-for-wahls-diet.html
Add caption



Over the course of the last couple weeks I have developed strategies to make sure I get the nine cups of veggies, one teaspoon of minerals and  four ounces of grass-fed meat or wild seafood a day.  I thought I ate a lot of veggies before, but this much requires some planning on my part.

1.20.2013

Brain Food: Sardine Avocado Citrus Salad - Recipe


Sardines are yummy.  If you haven't actually tried them, I bet you'll be surprised.  Plus everyone in Europe eats sardines.  An entire continent can't be wrong.  Peer pressure man, peer pressure!

This is an awesome little salad that comes together quickly and easily scales for just one to a crowd.  The oily sardines are cut by the citrus and the avocado adds a nice creamy factor.  To make the salad feel more like a dinner menu item I saute an onion and at the very end add the sardines to heat them up.  Then I use the sardine oil, plus a little balsamic vinegar and sherry to make a simple dressing.  That's it.  All of 15 minutes and you're ready to eat.

1.16.2013

Brain Food: What I ate today on the Wahls Diet

Top (left to right) Breakfast egg skillet,  half an avocado with carrots
Middle: Green tea, fruit smoothie, granola, dressing for salad, more tea
Bottom: kiwi and grapes, sardine avocado citrus salad

I have been following the Wahls Diet for two weeks now so I thought I would share what a day's worth of food looks like for me now.  

  • 3-4 cups of green tea
  • 1 cup of granola - I modified my recipe to use coconut oil instead of butter
  • Breakfast egg skillet - I only had one egg today so I added some left over roast chicken
  • Kiwi and grapes for a snack
  • Avocado and carrot for another snack
  • Sardine Avocado Citrus Salad - this recipe will be my next post
  • Strawberry, peach and blueberry smoothie for dessert - I omit the yogurt from the linked recipe

1.14.2013

Brain Food: Warm Butternut Chickpea Salad - Recipe


This salad is a full meal.  It has warm spiced butternut squash with chickpeas and a tahini dressing over mixed lettuce.  

1.08.2013

Brain Food - Breakfast Skillet Inspired by Dr. Wahls


I've decided to adopt the Wahls Diet in stages.  It's a little too intense to just jump in cold turkey.  This week I am focusing eating all the servings of vegetables, meat and minerals.  Over the next couple of weeks I'll work on eliminating gluten and dairy.

My first challenge was figuring out what to eat for breakfast when gluten is out and lots of vegetables need to be added in. This egg skillet has been my go to breakfast.

1.06.2013

Brain Food - Adopting the Wahls Diet



If you could prevent the onset of  illnesses like cancer, type 2 diabetes and dementia wouldn't you want to? How far would you go to keep you and your family healthy?

Dr. Terry Whals, a physician, reversed the symptoms of her multiple sclerosis by eating a diet rich in micro-nutrients.  She researched the elements human bodies need to maintain cell health and figured out which foods to eat and how much.  She calls it the Wahls Diet (tm).