Forest Bathing

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Being in the Present Moment

No, this isn’t a clever way to reduce water usage during drought conditions. “Forest bathing” or as it’s called in Japan shinrin-yoku, has now been clinically proven to reduce stress and improve human health. We gardeners and wildflower lovers have always known this, but the Japanese have perfected the art of shinrin-yoku (There are 48 official “forest therapy” trails in Japan.) And Western Science has documented the effect on humans through clinical research. In its most simple form, forest bathing is just about getting out and simply being in nature…being in the present moment.

An article or book on forest bathing pops up every couple of years…The New York Times wrote in 2010. The current issue Outside magazine has an entire spread: “Take Two Hours of Pine Forest and Call Me in the Morning.”  Outside whimsically describes a forest bathing session: “…You stroll a little, maybe write a haiku, crack open a spicebush twig and inhale its woodsy, sassy scent. People come out of the city and literally shower in the greenery…” Research is documenting that the health effects of forest bathing include reduced blood pressure, reduced cortisol levels, an increase in white blood cells, and an increase in natural killer cells. One study found over a hundred different essential oils in forest air.

Based on ancient Shinto and Buddhist practices, shinrin-yoku recommends a mindful approach to bathing in the forest and focusing on experiencing the forest through all five senses.  If you’re caught up in the busyness of urban life and have to stop a second to try to remember what the five senses are….it’s time to head for the forest!

Related Articles: http://www.outsideonline.com/fitness/wellness/Take-Two-Hours-of-Pine-Forest-and-Call-Me-in-the-Morning.html http://psychologyofwellbeing.com/201112/forest-bathing.html http://www.nytimes.com/2010/07/06/health/06real.html?_r=2&ref=health& http://en.wikipedia.org/wiki/Forest_bathing http://www.mnn.com/health/fitness-well-being/photos/7-odd-natural-ways-to-boost-your-health/forest-bathing

Hundreds of Vegetables

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Preparing Your Garden for What You Really Need

The holiday season always involves lots of cooking. Each time I’m shopping for food I find myself thinking, I could have grown that.  A big winter squash cost me $5 the other day. And paying $2 for parsley that practically grows itself suddenly seems crazy.  As I think about January resolutions for dieting and really like the Plant Nutrient Dense Diets, I’m kicking myself for not having more vegetables still harvestable or in the freezer. So next to my grocery list on the refrigerator, I’m making my list of the vegetables I’m buying so that I have a more rational way to make a list of seeds to buy to grow for next year’s vegetable garden.

Things I wish I coulda woulda shoulda grown more of:

Beets.  Several parties I’ve been to have had roasted beet dishes. So yummy and easy. And beets are nutritious and great juicers. With a little extra mulch protection, they survive most of the year I should have at least two beets per person per week of the year. I need at least a hundred beets for me.

Carrots. Such a good juicer as well as cooked vegetables…I need at least three carrots per person per week.  150 carrots just for me.

Onions.  Duh, Another easy to grow plant that I use almost every day….4 onions per person per week is 200 onions.

Tomatoes.  It wasn’t a great tomato year so it’s not surprising I’ve gone through most of my stored tomatoes already.  I didn’t notice how often I rely on diced or stewed tomatoes in my recipes.  I need at least 2 16 ounce cans of chopped tomatoes per week.  100 “cans” of chopped paste potatoes.

Cooked Greens.  This year I preserved kale and chard and collards by steaming them and then freezing them already cooked.  I’m eating twice as many greens now than usual because they are already cooked and ready to be served as a side dish or added last minute to soups.  Cooked, frozen greens:  At least 3 pounds per person per week. 150 pounds of greens.

Peas.  I love peas. Why don’t I have more in the freezer or dehydrator? One pound of peas per week. 50 pounds of peas.

Fruit.  Frozen and dehydrated fruits are my favorites in winter.  I’ve gone through all but two jars of my tart cherries.  I was tired of picking and pitting cherries in the summer….but now I’d happily do that work since I can’t buy any tart cherries now.  I should have a pound per week of fruit preserved for the winter per person.

 Parsley and Celery. I love cooking and juicing with both of these. I’m completely out of both and they are just great sources of nutrients.  I need at least 50 “bunches” of parsley and celery chopped and frozen or celeriac in the frig/root cellar.

Rosemary. For the first year, I have enough rosemary. I bought one of those rosemary Christmas trees.  I love to roast vegetables with rosemary….so now I pick up the plant and use the scissors to keep snipping the plant back into the Christmas tree shape.  I get at least a couple of tablespoons per trimming…finally enough rosemary.

So that’s my lesson this week.  If I want a diet full of plant nutrients and I don’t want a huge grocery bill, I need to think of my vegetable garden as a source of HUNDREDS of vegetables and plants. I’ve never really noticed how many vegetables it takes to have a nutritious diet.

Another way to think about it is…let’s modestly say you need five vegetable and fruit servings per day.  Here in Colorado, we have about 4 months of non-growing seasons. So five servings per day x 30 days x 4 months means I need to have at least 600 servings of vegetables and fruit PER PERSON preserved in cool storage, cans or the freezer by December 1st if I want to grow my own food. WOW. All I can say is thank you to all the farmers who have been providing this for me my whole life!

What Kind of Holiday Season Person are YOU?

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My Favorite Gift Giving Tips

by Sandy Swegel

Are you the kind who is frantically looking around for inexpensive gifts to bring to a party you’re going to tomorrow night?  Or perhaps you’re the kind of person who had your holiday shopping and decorating done by Thanksgiving evening and now you’re relaxing in your lovely cinnamon and pine scented home.  I’ve always wanted to be the latter person but I still resemble the frantic running late person too often.

So here’s what I’m doing today to meet the needs of the person I am today.

Last-minute gifts for gardening friends who love to cook:

Herb-infused olive oils: 1 bottle of organic olive oil. Fresh Mediterranean herbs: lots of rosemary including the sticks, moderate amounts of thyme, lesser amounts of oregano. Cute decorative bottles. A handwritten label with a note that it needs to age another two months before use. Curly Ribbons in beautiful colors. http://mountainroseblog.com/herbal-culinary-infusions/

Last-minute gifts for friends who like to drink: Limoncello! Same bottles, ribbons and labels as above. Limoncello can be ready in only 20 ish days. So label accordingly or give it as gifts on Christmas Day. Ingredients: Vodka, on holiday sale at the liquor store, organic lemons fresh from warmer places in the grocery.

Last-minute gifts for friends who don’t cook or drink: Calendars with exquisite pictures.  My favorite this year (2013) for gardeners/mystics is the Flower Spirits Calendar.

And Now the Gift for You and Me because We can plan ahead: Indoor pots full of young lettuce and spinach. In only three weeks you’re going to be making New Year’s Resolutions and eating healthy. Right now the thing to do is get your greens seeds and make some windowsill pots of young lettuces and spinaches and kales.  On January 1st you’ll have pots full of organic baby spinach mixed greens that you have to pay a fortune for in the grocery.

More Gift Ideas for Gardeners

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Wellness Gifts for Gardners

We’ve covered some of the books and tools that I think every gardener should have. Now mind you, gift certificates are almost always the best gift for the gardener in your life because they get to choose.  And of course, we think BBB Seed gift cards are the best possible gift especially because you can get it at the last minute without leaving the house. But today’s gift ideas for gardeners are really for the gardener and not for the garden.

Here are some good products for the gardener’s health and well-being that are my daily friends:

Stainless Steel Water Bottles BPA free and insulated, good water bottles will help keep the gardener hydrated.  It takes a lot of discipline to drink enough water to compensate for working hard in the garden. Chronic dehydration from not getting enough water when you need it contributes to a variety of health problems. Do what it takes to hydrate your gardener.

Sunglasses My eye doctor read me the riot act when she found out how much time I stay outside without sunglasses. Always. I’m not likely to take her recommendation of only 15 minutes of direct sun per day, but after hearing about increased risks of cataracts and macular degeneration, I agree high UV sunglasses is a good idea. Pick a light gray tone for best true color. Here’s a great article on sunglasses. http://tinyurl.com/6d62ukj

A Good Hat Pick one that lasts, protects your face, and can get washed. Wallaroo hats are my favorites and attractive too. They have a great collection of SPF 50 hats for men and women and kids.  http://www.wallaroohats.com/

A Full Body Massage No matter how much stretching and exercising I do, my body is out of whack by the end of the season.  My right side back muscles are over-developed. My rotator cuffs are tender and my body has been spending too much time bending forward and not enough bending backward.  A professional massage straightens me out again.

A pre-season gift:  A manicure Your gardener may not be the manicure type, but most of us gardeners enjoy touching the soil and the plants and we leave our gloves in the bucket too often.  There’s always a bit of dirt under our nails and our hands are, um, rugged.  This becomes obvious the first holiday party I go to and put on a nice silk blouse and the silk snags on my fingers!  Winter is the perfect season to treat the gardener well. You can seek out a professional manicure or do it yourself at home with our “Hand Rescue” salve.

Want to see what gardeners’ hands look like?  This is a fabulous art montage by photographer Paul Debois:  43 Gardeners’ Hands. http://tinyurl.com/c88fgq8

Best Ways to Learn to be a Better Gardener

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My Favorite Gardening Sources

I was browsing through the Amazon best-selling gardening books, thinking of possible gifts for gardeners. So many of the books are truly beautiful and full of information, but information isn’t as hard to find as it used to be.  A quick Google search can teach you all you really need to know about growing, say, brussels sprouts.  So I asked myself the question, what are the best ways to learn to be a better gardener.

The common denominator of the gardening resources I continue to learn from is that they are based on observation and lots of practice.  The writers or researchers have spent a lifetime observing plants or soil or the gardener and have used careful observation backed with science or practice to come to good recommendations.

Here are my favorite sources that I refer to year after year:

For tending flowers and perennials, the best book is Tracy Di-Sabato-Aust’s Well-Tended Perennial Garden: Planting and Pruning Techniques. Her advice on pruning and grouping plants and deadheading creates long seasons of spectacular color.

For winter gardening, Eliot Coleman is the man. If he can grow fresh vegetables year round in Maine without supplemental power, you can too. His Winter Harvest Handbook explains it in great detail.

For dealing with pests and bugs, an online source is my go-to place. UC-Davis maintains an extraordinary database of “integrated pest management” that has cultural and organic and traditional chemical ways of treating almost every problem you could have. http://www.ipm.ucdavis.edu/

For planning your vegetable garden, John Jeavons, How to Grow More Vegetables, Eighth Edition: (and Fruits, Nuts, Berries, Grains, and Other Crops) continues to be the best way to design your vegetable garden and decide what and how much to plant to become self-sufficient.

And finally, to prepare your food, I have old favorites and an online favorite.  Rosalind Creasy’s 1982 Cooking From the Garden is a constant source of inspiration.  Her latest book “Rosalind Creasy’s Recipes from the Garden” has excellent recipes for turning your garden produce into culinary delights.

My second favorite inspiration is the New York Times’ many food columnists. Recipes are all conveniently online.

If you prefer to use these sources, you can have the things people most often want from their gardens:  More Color. More Beauty. Healthy Food, and Easy Recipes to turn their produce and fruit into sublimely Delicious Food.

Managing Drought

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Preparing Your Garden for Winter

Boulder is arguably the center of the meteorological world…NOAA, NIST, NCAR and other great scientific centers that study and forecast weather are located here.  I went to a lecture this week with three lead scientists talking about water and drought conditions this year and into the future.  As you can guess…no one said firmly….”this is what next year will look like.”  At best the forecasts were…either it’s going to be an “OK” winter or it’s going to be dry.  No one was forecasting massive snows that would replenish our water tables and reservoirs. 

Two things made our life more difficult this year from a weather and garden perspective: early bloom times and high temperatures. We had both of these events this year combined with an epic drought across the country.  Even if we start getting more rain and snow, it will take several years for our trees and our soils to recover from this year’s drought.

What you can do in the Garden this Fall before Winter comes:

Make sure everything is well-watered going into winter.  Don’t just rely on snow to help the plants get through…the plants and trees have the best chance of survival if they are well watered before soil freezes.

After the soil freezes, put more compost or mulch on your garden.  Keep that soil good and frozen all winter and protected from desiccation of winter winds.  If you’re in an area where there’s still time to get fall cover crops in…get them in now. Last year’s dry hot February and March was tough on soil and plants.

Spend some time this winter thinking about managing drought with water use in your yard and whether you might find areas you can make more xeric to help spare the water you do have for other thirstier areas.  Lots of us had sticker shock this year when the water bills came. We have some good mixes of drought-tolerant wildflowers that will let you have flowers and not have to pay high water bills.

And Pray for Rain.

Drought Monitor: http://droughtmonitor.unl.edu/

Pumpkins, They’re not just Decorations!

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What You Need to Know About Cooking Pumpkins

by Sandy Swegel

I thought I had a great bargain when I found organic butternut squash at the grocery today for only $.99 per pound.  I was in definite sticker shock when the squash rang up over $4.75.  Well worth it for high-quality food of course, but suddenly, all those pumpkin and squash decorations I’m seeing around town look like they ought to be food for me and not just for the squirrels.  My neighbor starts cleaning up after holidays the minute the holiday is over…so on November 1st I loitered in her driveway and offered to carry off that large uncut pumpkin she had decorated the front porch.  At .99 cent/pound, it was at least a $25 value.

There are lots of ways to cook pumpkin, but like most winter vegetables I find roasting makes the flavor sublime.  I decided to cut the pumpkin in thick slices as I’ve heard they do in France, marinate the slices in olive oil and rosemary, garlic and oregano, and roast in the oven for 45 minutes or so.  Just as yummy as the butternut squash I cook that way. And free!

Once I started prowling the web for French recipes for pumpkin, I found what I will do with another big section of that pumpkin:  French fries. Well, officially they are called “Chips de Citrouille.”  A traditional French recipe has you them in milk, dredge them in flour seasoned with salt, and deep fry in a cup of oil for two minutes per side.  You can make lots of variations without gluten or even bake them instead. http://www.traditionalfrenchfood.com/fried-pumpkin-slices.html

Yum. Now what to do with a big pile of pumpkin seeds!

http://www.yumsugar.com/Fast-Easy-Pumpkin-Fries-Recipe-12010370

Food Swap!

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Sharing with Other Foodies

by Sandy Swegel

A group of people who really like to eat interesting food has gotten together with a group of people who really like to cook and preserve interesting food and they’ve come up with a simple ingenious way to make each other happy.  Host a Food Swap!

Have you ever noticed that sometimes the people who do the most cooking and food preparation often don’t eat that much?  By the time the meal comes, they’re not all that interested in the final product.  Either they’ve been nibbling along the way, or they’ve already mentally started their next menu idea.  My friend Julia is like that.  Her pantry shelves are filled with rows and rows of preserves or exotic liqueurs and vinegars that she creates from Farmer’s Market produce she buys each week or gathers while out foraging after she does her high-tech computer job all day. Food is the medium for her art.

Fortunately, her friend Eve knew a lot of people like Julia, and other people who had small market farms and other people who simply loved to eat.  So each month, Eve organizes Food Swaps in Denver, Boulder and Fort Collins. Everyone brings what they do best or what they happen to have.  Last month’s swap items included:

Preserves from Julia
Fermented summer vegetable preserves
Winter Squash and leeks from a market farmer
Homemade vanilla extract
Fresh lard from a pig farmer
Crusty artisan breads
Soups:  grass-fed-beef minestrone and vegetarian split pea soup
Chilies preserved in vodka
Homemade tamales
Honey
Eggs

Everyone gathers at a rotating local venue, spends the first half hour eying up each other’s products and swapping recipes or gardening secrets, then they decide what they want to swap.  If you want something from somebody who doesn’t want what you have…you find somebody with something they do want.  It’s a big but organized free for all….and amazingly everybody goes home happy with culinary treasures for the month.

Consider setting something up for your community or there might be something already going on.

Check Out:

Food Swap Network.
http://www.foodswapnetwork.com/

If you’re in Colorado, join us at Mile High Swappers.
http://www.milehighswappers.com/Mile_High_Swappers/Home.html

And here’s a video from an Indiana Food Swap. http://www.indyfoodswappers.com/2011/09/20/90-seconds-inside-the-indy-food-swap-2/

Ode to Lavender

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Why You Need to Grow Lavender

by Sandy Swegel

I awoke this morning dreaming of lavender. I adore everything about lavender.

The Fragrance: exotic yet tender and sweet.
The Blossoms: intense purples and blues and even dusty whites and pinks.
The Herbal Essence: healing, calming, sedating yet inspiring.
The Foliage: lavender plants paired with sages and blue fescue grasses in a blue border.
The Smudge Stick: foliage, stems and blossoms mixed with white sage purify home and heart.
The Oil:  condenses all its attributes and essences in a single drop.
The Woody Stems: reminders of the Mediterranean climate it adores and fragrant thrown on a campfire.
The Seed: easy to germinate and though perennial can often produce flowers the first year.
The Plant: low maintenance, sturdy, tolerates even thrives in drought.

Lavender is a wonderful plant to think about in the fall.  It continues to bloom a bit, even after killing freezes. Stalks of lavender blossoms erupt through mats of fallen leaves offering food to the bees and encouragement to the gardener.  Lavender reminds us in the fall how many home-crafted gifts from the garden we still can make.

Friends who don’t wait till the last minute to make holiday gifts have been busy turning lavender into treasures to be shared with friends.  Julia makes the most exotic of lavender gifts:  white chocolate lavender popcorn.  She also infuses jams with lavender.  Sarah takes lavender essential oil and mixes it with the unscented all natural body lotion from Costco or mixes the oil with rose oil and bath salts.  I mix the oil with spring water in a mister for spraying the bed linens. Elise grabs leaves and stems and flowers that have dried on the plant and with adjacent white sage and a little twine created those smudge sticks that cost $10 at the health food store.  A bit of purple ribbon for wrapping all these simple creations turns Lavender into a thoughtful gift from the heart.

May your dreams be so sweetly scented.

Popcorn recipe:http://www.howsweeteats.com/2012/07/white-chocolate-lavender-vanilla-popcorn/

End of the Growing Season

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How Our garden Holds it Own in the Snow

by Sandy Swegel

We had our first big snow…just six inches but very cold and wet followed by more snow and below freezing temperatures so one might easily assume the vegetable garden is done for the year.  It certainly looks forlorn outside my window.  But fortunately, Nature is kinder than that.  For reasons I can’t quite fathom, lettuce that freezes if it’s too far in the back of my refrigerator can handle quite a lot of extreme temperature especially when it’s well insulated by snow.  I expect that when the sun returns in a couple of days, I’ll be able to brush away any remaining snow and harvest excellent crispy sweet lettuce.  Hardier greens like spinach and chard can even be exposed to the air and frozen solid at 8 am but then be perfect and ready to eat by noon with a little mid-day thawing.

The warm season plants like basil and tomatoes have no chance in the cold.  Basil turns brown below about 35 degrees.  Tomatoes don’t taste nearly as good once night time temps dip into the 30s.  Squash leaves croak right at 32 although sometimes the ambient heat from the ground will keep the pumpkins and winter squash edible even though the air is freezing.  Still, the warm season plants are done. Corn on the cob is a memory held by the dried stalks turned into Halloween decorations.

The root crops are another story.  Carrots and beets improve with each freezing night.  As long as you can pry root crops from the freezing ground, you’ll be rewarded with intense flavor and sweetness that improves even more if you roast the vegetables with some olive oil. Many a picky eater who refused to eat turnips or rutabagas, finds November turnips roasted with rosemary and thyme to be irresistible.

It may be the end of the growing season….but the eating season has just begun!