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.