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Turnip the Beet! Nutrition and Wellness

Timely news, information, and innovative ideas to promote health and influence change.
DIY
apple kraut

DIY Sauerkraut

In honor of Bratwurst Day, I thought I would share some steps on how to make sauerkraut successfully at home to accompany your cookout fare. I recently did a class at the German-American Heritage Center on this very topic and my sauerkraut recipes were a big hit. You can download these recipes at the link below! The first thing you should know is that sauerkraut is a product of ferm...

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herb class infused salts

Herbs: From Garden to Kitchen

July is perhaps my favorite month. I love the summer heat, the cookouts, festivals, fireworks and all of the fresh food from the garden. It's also my birthday month so...what's not to love?! My herbs are in full force right now and it's a great time to maximize their use in the kitchen. I like to experiment with new recipes and other food related projects to get the most out of my herbs...

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baby food

New World, New Flavors

This post is all about spicing up your baby's food. Why would you want to do that?! To develop in your child what is known as a refined palate of course! Additionally, one day you'll be able to say, "I have rarely needed to use sugar and sweets to entice my child to eat!" Mealtime doesn't have to be a battleground and you definitely should NOT have to put dessert on a pedestal just to g...

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foodie gift ideas

5 Foodie Gifts that Keep Giving

Posted by Kristin Bogdonas - DIY

CSA Subscription Community Supported Agriculture (CSA) is a great way to support your local food system and is becoming a popular way to get seasonal food directly from the farmer. When you buy a CSA subscription, which is typically 3-6 months, you are buying a "share" and in return receive a box/bag of produce/farm product each week. Items are not limited to produce! Y...

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apple cider doughnuts canva

Recipe Rescue: Apple Cider Doughnuts

Every autumn I look forward to some freshly made apple cider doughnuts in addition to visiting my local apple orchard. This year I thought it would be fun to make my own from scratch so I could be in control of how they were made. I wanted a baked doughnut rather than a fried one to cut down on calories and fat. This recipe is super easy to make and it takes very little time. You just need a do...

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herbs collage

Its Thyme to Preserve those Herbs!

With summer coming to an end, it's a good idea to dedicate some time to preserving your garden's bounty whether its canning tomatoes, freezing green beans or drying herbs. I didn't intend on having a large garden this summer but I did want to grow enough to eat and also some to preserve for later. With all of the tomatoes I grew, my boyfriend and I had some fun over the weekend juicing and free...

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dyeing with black beans

Dyeing with Black Beans, Colors of Nature

Posted by Kristin Bogdonas - DIY

Week 3 of National Garden Month's Natural Dyes series is all about black beans which happens to be one of my favorite foods. I love beans in general but black beans hold a special place in my heart. They are full of fiber, protein, resistant starch (supporting the good bacterial in the lower GI) and several phytochemicals including anthocyanin flavonoids- giving them their black-blue color....

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Dyeing with Turmeric

Dyeing with Turmeric, Colors of Nature

Turmeric is a spice commonly found in Indian cuisine and gives curry its characteristic golden hue. Not only does it taste great it is also great for your body. Studies show that turmeric may help fight infections and some cancers, reduce inflammation, and treat digestive problems; it has been used in Ayurvedic and Chinese medicine for thousands of years. On top of all this, tu...

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Dying with indigo

Dyeing with Indigo, Colors of Nature

Posted by Kristin Bogdonas - DIY

Happy National Garden Month! This month I will highlight several fun DIY projects using natural dyes, many of which you can find in your kitchen or backyard . April is the perfect time to explore some of these plant-based dyes adding color to your spring, naturally. Today, I'll share some creative ways to dye with indigo. Indigo is my pe...

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from bland to umami

Umami Like!

Last weekend I was in Chicago and came across a restaurant called Umami Burger. This jogged my memory back to my college days when I was learning about food and nutrition. I always liked the word umami because it conjured feelings of something savory and extra yummy. A Little on Umami We all know about the 4 tastes that are detected by receptors on the tongue– s...

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golden kraut

Golden Kraut: Step-by-Step

Do you like the bold flavors of garlic and ginger and want to reap the benefits of a natural probiotic food source? If so, this golden sauerkraut recipe is just for you. Making sauerkraut at home may seem a little daunting but to be honest waiting the 4 weeks for it to finish fermenting will be your biggest feat. The best part about his recipe is that I experi...

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herbal jelly

Herbal Jelly

One reason I love July is the abundance of herbs growing in my garden.They are beautiful additions to the landscape and they smell wonderful when you brush past them. My favorite thing to do is incorporate them into new and old recipes alike. I like to enhance my meals with a fresh and earthy quality only herbs can provide. If you like herbs and homemade jelly...you will fall in love w...

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rhubarb bbq steps

DIY: Rhubarb BBQ Sauce

Rhubarb is good for more than just pie! This homemade barbecue sauce, a.k.a. Victoria Sauce, is a delicious accompaniment to any kind of meat that you want to grill, bake, or broil. It's extremely easy to make and you'll be surprised at its depth and complexity. This is no ordinary bbq sauce. If you like it hot, feel free to add a couple habanero peppers. These will complement the sweet...

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honey moon rising Stephen Rahn

A Strawberry Moon calls for Strawberry Jam

Friday the 13 th has brought delight and dread to the hearts of many movie-goers and superstitious individuals over the years but today...

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DAY 4
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Steps for Successful Sprouting at Home

In a previous post I introduced the exciting world of sprouting. This post will take you through the steps of sprouting alfalfa seeds. This process will take 4-5 days. Click on the picture above for a day-by-day photo slideshow. Seeds themselves are a very nutritious form of food because they contain proteins, carbohydrates, vitamins, minerals,...

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