Eco Community Seeds, Fall Issue 2010 by Eco Community Seeds Magazine

Community Seeds Eco-Magazine

Thinking Globally, Living Locally

A Food Rebellion

The Fight For a Healthier You

The 100 Mile Rule

What Does Buying Local Mean?

The Power of the Sun Using A Simple Sun Oven

Out and About

Get Out And Geocache!

Making a Difference

Animals, Art and Sunshine Kids

www.communityseeds.com

FALL 2010

FREE

Welcome

Vol. 3, No. 2 Fall 2010 Issue 10

Community Seeds Eco Magazine is published quarterly, exclusively online; at no cost to readers.

Community Seeds Eco Publishing,

Community Seeds

ECO Magazine

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Please send comments, articles, artwork, testimonials, questions and photos to: info@communityseeds.com.

Editor-In-Chief DeAnna Holman

For advertising and general information, email us at info@communityseeds.com Or sales@communityseeds.com.

Also, visit: www.communityseeds.com. Send all mail to: Community Seeds Eco Magazine 1376 Longfellow Ave. Chico, CA 95938 Call to make an appointment and/or leave a message: (530) 570-5581

The

Community Seeds

Associate Editor Amy Behlke Environmental Advisor/Contributing Editor Greg Holman Staff Writers Amy Behlke DeAnna Holman Greg Holman Staff Photographers Tracy Lynn Cahn of Tracy Lynn Photography DeAnna Holman Jayne Locas Proof Editor CarrollAnn Davis Interns Jamie Danno Bryce Main Tegan Peterson Eddie Sherman

Foundation

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Promoting Sustainabilit y CSF is managed, in part, by:

Community Seeds . Fall 2010

All articles, photos, advertising, words, design and images are the property of Community Seeds and Community Seeds Publishing as published and may not be reproduced without permission. Community Seeds Publishing reserves the right to edit all content submitted. Although property of Community Seeds, no division of the company may be held liable for its specific content.

From the Editor

It’s Easy Being Greener

A Note From Intern Editor, Bryce Main Fall is a time of reflection: a time to reflect on the summer that has passed, full of activity and change that make that time so memorable. It is also a reflective point for that halfway mark in the year. In fact, where did the time go? I could have sworn that I was just celebrating New Year’s Eve, 2010, looking forward to the approaching year; and now it is more than halfway over! I suppose that is just an indicator for how busy the magazine has been over this last spring and summer, especially with the Community Seeds Foundation and the Patrick Ranch Fair, just to name a few. To put things into a little perspective, my name is Bryce Main and since May, I have had the pleasure of being an intern for Community Seeds Eco Magazine. So far, it has been an experience that has challenged my preconceptions regarding sustainability and it has taught me even more about the subject. I have been a content provider for the magazine, asking questions on environmental topics that seemed simple to me and learning that not every answer is so simple; but that has not discouraged me from continuing to put an effort into learning how one can be accessibly green. The Patrick Ranch Threshing Bee and County Fair was an experience that proved to be fruitful in that inquiry. The Threshing Bee was a great success and we discovered many people who wanted to try to be greener. We also found a lot of new subscribers to the magazine who were curious about what it means to be green and how it benefits the world, the community and the self. Thank you, if you came by to show your support. Our biggest hope is to show you something in every issue that you might incorporate into your daily lives to make a difference. As an intern at Community Seeds, I was initially confused going into a “magazine” that was an online only publication. Before this internship, I had never heard of such a concept, but the more I learned, the more I realized how meaningful this method of publishing was. Publishing Community Seeds Eco Magazine online does not use paper, ink, or fossil fuel resources and directly contributes to environmental sustainability and reducing our carbon footprint for future generations. Plus, the fact that Community Seeds is published online allows us to network relevant information with the use of hyperlinks that can take our readers directly to some of our sponsors or sources. With all of our issues online, located at www.communityseeds.com or www.CSEcoMagazine.com, one never needs to worry about losing a specific issue because it will always be available online for reference, complete with the ability to make your own notes and marks on your own personal issue. Every new issue we bring to you, our readers, is filled with new information, bringing new revelations regarding the environment, sustainability, and personal health. I hope to continue this experience, for me as an intern, and for you as our readers, as you dive into our fall issue. Enjoy!

Bryce Main Intern

Readers are becoming aware that living sustainably means more than “being green.” One part that people often forget about in our busy society is health and nutrition. As the Community Seeds team met, we all decided to focus an issue on getting eating healthy, moving and focusing on eating locally when possible. In the issue, we touch on buying locally and trying to get goods made within 100 miles from us. Being green means much more than recycling. Any change we make helps, but living more sustainably, in general, just makes you feel good inside and out. w w w.communityseeds.com

Contents

2 Magazine Information 3 Note From the Editor 6 Issue Contributors 34 Crafts 36 Community Photos 50 Fall Into Fun Photos 61 Calendar Links 80 Advertisers Index 81 Be in the Winter Issue!

Features

Community Seeds . Fall 2010

100 Miles From Home The Meaning of Buying Local

Delivering the Best

Out and About

Going Vegetarian 101

Organic Farming Co-Ops At Your Doorstep Geocaching in on Fun Information and Advice to Consider

True Life 19

Profile of an Organic Gardener

Local Artist Gives Back

Fall 2010

An Interview With Mary Burgland

Using Art to Help the Gulf

Departments Easy Being Greener

Healthy Living

Review of Animal, Vegetable, Miracle

Kids Getting Fit: Golf Camp

Power of the Sun: The Sun Oven

Food, Inc.: Everyone Should See This!

Pregnant?: Recipe For a Healthy Baby

Modern Living: Rooftop Gardens

Football Party: Healthy Food Tips

Green Business: Growing Paper

Buying Organic: Get the Best

Green Craft: Sandpaper T-shirts

Nutritional Facts: How to Read a Label

Cookâ&#x20AC;&#x2122;s Corner: Food Prep Party!

Easy Fall Recipes: Edamame Pasta, Squash Lasagne

Back to Basics: Make Your Own Organic Applesauce

Making a Difference

Sunshine Kids: Changing the World

A Place to Call Home: The Barry Kirshner Wildlife Sanctuary

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Contributors

Contributors: Fall 2010 DeAnna Holman Editor-in-Chief, Owner, Publisher, Web Designer, Mother of Three & Wife. DeAnna holds a BS Degree in Gerontology from USC, a California Teaching Credential and Science Supplement From CSU, Chico, and an AA Degree in Liberal Studies/Photo Journalism from Grossmont College in San Diego. Amy Behlke Associate Editor, Writer, Links Coordinator, Mother of Two, and Wife. Amy holds a BA Degree in Liberal Studies from CSU, Chico, a California Teaching Credential From CSU, Chico, works full time teaching 6th grade and writes grants. Greg Holman Writer, Environmental Advisor, Father of Three, Husband. Greg is a Science Teacher, Writer for EnergySeeds.com, Grant Writer, Workshop Facilitator for the National Energy Education Development Project, who holds a BA and CA Teaching Credential from CSU, Chico. Deanna Zachrich Mother, Wife, Volunteer, Artist, Gardener, and Writer; Deanna lives in northwest Ohio with her husband and daughter. She is a regular contributor to Community Seeds. She believes green living does not have to be difficult. Deanna shares her ideas on her website at www.TheBigGreenEasy.com. Tracy Cahn Tracy is a professional photographer who enjoys photographing families, weddings, pets, and events. She has joined the staff of Community Seeds Eco Magazine as a photographer. A Paradise, CA resident, Tracy is a Mom, a Wife and the Owner of Tracy Lynn Photography. Bryce Main Writer, Photographer, Graphics Designer, Bryce is a graduating student from CSU, Chico with a degree in Communication Studies in Public Affairs and a minor in Applied Computer Graphics. Bryce has joined Community Seeds Eco Magazine, as an intern, bringing his own writing and visual design style. Jamie Danno Intern, daughter, sister, aunt, and optimist. Jamie studies Organizational Communication and Recreation Administration at CSU, Chico. She is very active on campus and in her sorority, Alpha Delta Pi. She has a passion for event planning, catering, and maintaining a healthy, eco-friendly lifestyle. Tegan Peterson Tegan is currently a student at CSU, Chico. She will be graduating next year with a degree in English. She has joined the Community Seeds team as an intern, bringing her eye for editing and talent for writing. She enjoys spending time outdoors, enjoying nature and taking walks with her dog. Eddie Sherman Veteran of the United States Air Force, and recent graduate of CSU, Chico, with a major in music: Eddie is a bikeaholic with a love for the outdoors and an interest in sustainability. He interns with Community Seeds, applying his skills as a writer, photographer, designer, journalist and editor.

All contributors are named on their corresponding articles. 6

Community Seeds . Fall 2010

Contributors

Contributors: Fall 2010 Brianna Beaver Writer and sociology student at Chico State, Brianna, 22 co-founded the Sunshine Kids Club in Chico, CA. She travels around as a motivational speaker, empowering people to break attitudinal barriers. She enjoys spending time with family and taking her dog Scout for walks in Bidwell Park. Susan Burke March Registered and Licensed Dietitian Susan Burke March, MS, CDE, is a dynamic speaker, accomplished author, enthusiastic media representative, and committed professional counselor dedicated to helping people learn strategies to improve their health and accomplish their weight goals. Mary Portis Dr. Portis is a professor and department chairperson in the Health and Community Services Department at California State University, Chico. She has worked with youth of various ages, promoting health and wellness with such projects as the Health Academy, and Read Across America. CarrollAnn Davis CarrollAnn works with Community Seeds Eco Magazine as a Proof Editor and Writer. She is the Editor’s mom, a math tutor, Stampin” Up! Demonstrator, Vice President of her local PTA, greeting card designer and maker, mother of six and grandmother of twelve. Noelle Ferdon A self proclaimed “ foodie,” Noelle has worked professionally over the last 6 years as an advocate promoting sustainable, local food systems through public outreach and sound government policy. She has a B.S. in Political Science from CSU, Chico, and a J.D. from Golden Gate University’s School of Law. Ana Streifel A Senior at Chico State University, Ana will be finishing the dietetic program this semester and will continue on to pursue her Registered Dietitian license. She works for the Center for Nutrition and Activity Promotion through Chico State and loves sharing her knowledge of food and nutrition with others! Valerie Patton Valerie Patton is the owner and operator of Stroller Strides Chico (www. strollerstrides.net/chico), a pre and postnatal fitness program for mothers with their babies. Certified in Pre & Post natal fitness, group aerobics and Pilates, she has taught a variety of dance and fitness classes over the last 13 years. Jayne Locas Writer, Speaker, Artist and Photographer. Jayne is a former gardening columnist for the Paradise Post. She spearheaded the Daffodils Across the Ridge beautification project for the Paradise Garden Club and is currently doing a segment for “Go Green,” a feature of the Wake-Up Show on KHSL TV. Glen Hettrick Glen Hettrick is a folk artist that loves to paint pictures of animals. His art can be viewed at www.hettrickart.weebly.com . He currently lives in Chico, CA, with his wife, Tammy Lynn, and their two Miniature Dachshunds, Bitey and Porkchop.

Not Pictured:

Geert Maas Geert is the owner of the Netherland’s company, Growing Paper, an eco friendly company that produces paper that can be planted after use.

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It’s Easy Being Greener

You see it everywhere now: the word, “local.” If you are like most people, you probably wonder what that word even means. You hear people talk about buying local food, supporting local businesses and maybe you have even heard people talk about the economic benefits to a community when we buy from, and support, “local.”

But what does local mean?

Written by Noelle Ferdon Photos by Jayne Locas

100

Miles From Home:

The Meaning of Growing and Buying Local

hen it comes to growing food, local can be defined in many ways depending on the product, the region and even the season. Many people like to define “local” as the food that grows within a hundred mile radius of where you live, but there is technically no USDA, FDA or other legal authority that has defined “local food.” Efforts do exist to define local for the purpose of bringing more visibility to farmers who direct market their goods and want to increase opportunities that afford them more access to eaters in their region. One of these efforts in our community is the Buy Fresh Buy Local, North Valley (BFBLNV) agricultural marketing program. BFBLNV works to increase consumer access to fresh, local produce and create transparency in the food system. Here in

Community Seeds . Fall 2010

Itâ&#x20AC;&#x2122;s Easy Being Greener

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Buying Local, Continued

Butte, Glenn and Tehama counties, the program is a joint project of the Community Alliance with Family Farmers (CAFF) and the Northern California Regional Land Trust (NCRLT) based in Chico. The program works with food system stakeholders, including: farmers, restaurants, food retailers and artisans, distributors and more, to create a brand visibility that helps eaters identify local food in the marketplace. On the flip side, it enables the restaurant and retail stakeholders to source more local food items for use and sale in their businesses. Let’s get back to how we define local. The reinvigoration of supporting local food stems from dissatisfaction with the industrial model of food production that has dominated the way we produce and distribute food over the last 50 years. Re-localizing food production, distribution and access is the right alternative needed to reconnect the grower with the eater that is currently separated through a long chain of processors, manufactures, shippers and retailers. Creating transparency in the food system allows the eater and consumer to have more security and a deeper connection to the products that they are choosing to put in their mouth. It allows us to have a relationship with 10 Community Seeds . Fall 2010

the people who tend the soil, water, provide nutrients, rear the animals, and harvest the products we rely on for health and sustenance. It just makes more sense. As we move ever closer to peak oil and unstable petroleum prices, we cannot continue to rely on the current globalized system of mass production, trucking, shipping, refrigeration and cold storage that is so energy intensive. Not only does this model set unrealistically high prices on cheap food, but it just is not sustainable—in terms of its eventual collapse. Fortunately, the “eat local” movement has been working and is inspiring communities all around the country to take back control of their foodsheds. Small and midsized farms are rising to new levels of visibility; there are more farmers’ markets nationally than in history and new market opportunities are inventing themselves for farmers. You can ask your retailer or restaurateur what is local in their store or on their menu, and surprisingly, many have an informed answer. So how does BFBLNV implement our mission to make the connections and relationships between farmer and consumer that we are talking about happen? Just recently,

It’s Easy Being Greener

I was designated “lead forager” for getting local products on the menu for NCRLT’s 20th Anniversary party taking place at Sierra Nevada’s Big Room. In just two weeks time, I was able to secure 150 pounds or organic pork, a case of heirloom peppers, dried garbanzo beans (you’ve never tasted hummus until you’ve used these beans!), cranberry beans, organic brown rice, organic crenshaw and watermelons and a unique array of fresh, incredibly delicious cows and goat’s milk cheeses. In addition to the delightful drive to, and short farm tour of, Sawmill Creek Farms in Paradise, the highlight of my foraging adventures was working with the Big Room chef, Michael Isle. He is already so committed to using local foods, including olive oil, beef, fresh greens and heirloom tomatoes, that he enthusiastically accepted all of my local food deliveries and hopes to continue sourcing from these farms. To know an institution as large as the Sierra Nevada Brewery can build its menus around local food is to believe that the North Valley is off to a good start redefining local! You may still be wondering, but how is local defined? Is it 100 miles from where you live? Is it within your state? Is it by product? It can be broken down by product. For example,

businesses with specific production focuses, such as cheese, may take a larger view of what is “local” while a local farm may see the area with in a day’s drive as local because it is a reasonable distance to transport goods and services. The ecoregion, bioregion or a nation or state’s borders has also been used to define local. What is more important than a strict definition is the connection and relationships that are developed when a consumer knows the story of the farm from where their food comes. Whether you go directly to the farm to pick up your Community Supported Agriculture share, patronize your weekly farmers’ market or buy from a grocery store that has products from growers whose farms are identified, you know something about how the products are grown and you have become an integral part of your local foodshed. Redefining a food system to include local, but also value relationships and connections between the consumer and producer, encourages a new level of quality and investment essential to the livelihoods of our small and mid-sized farmers and ranchers as well as our own health.

Go local! w w w.communityseeds.com

Community Seeds’ Suggested Readings

Off the Shelf Book Reviews

A Locavore’s Journey: A Review of Barbara Kingsolver’s Book,

Animal, Vegetable, Miracle Reviewed by Tegan Peterson

ith farmers markets becoming more and • Cornstarch is used in everything now. It is used in packaging materials and it is disguised more prevalent, even in small towns all in food as HFCS, lecithin, and maltodextrin. over the world, it is becoming harder Many people do not recognize these terms and to not support your local economy by buying fresh when they buy products with these ingredients, local goods. Although we may stalk the farmers they unknowingly add hidden calories to their markets looking for organic produce, many of us diets. In fact, a third of all our daily calories cannot imagine going to the extremes of buying come from these ingredients and other foods, strictly from local farmers; however, this is just classified as “junk food.” what one family did in the book, Animal, Vegetable, • “The average food item on a U.S. grocery shelf Miracle. The famous author, Barbara Kingsolver, has traveled 1500 miles. That is farther than took a vow with her family to eat nothing but most families go on their annual vacations.” locally grown goods for an entire year. This book And, “If every U.S. citizen ate just one meal tells her story. a week composed of locally and organically The book starts with the author describing her raised meats and produce, we would reduce our move from Arizona to the Appalachia’s and why country’s oil consumption by over 1.1 million she made the choice to live in rural America. As barrels of oil every week.” the book progresses, she talks about important • Vitamin B12 can only be found naturally in subjects, such as the problem our society, as a animal products, as the type found in plants whole, has for forgetting all that our ancestors is not digestible to humans. Vegans and knew about farming and agriculture. Barbara feels vegetarians must take supplements for this it is just as important for children in school to learn deficiency. about agriculture as it is to learn math, literature • It is illegal in most states to sell homemade milk and science. She believes that our ignorance of our without a license. Getting a license is very hard food sources is what is causing a multitude of food to obtain because the dairy industry has such related diseases. stringent requirements to produce the milk. For example, a washroom must be in the same building where the milk is being produced, but Throughout the book, important information is it cannot be inside a house. scattered in different chapters. Some of it may be • Be wary of packaging stating “organic” and well known to some people and some may not be “free-range,” because standards have gone common knowledge at all. The following is a list of down as the demands for cheap food keep facts I found interesting while reading the book:

12 Community Seeds . Fall 2010

going up. A chicken can be considered â&#x20AC;&#x153;free rangeâ&#x20AC;? as long as the chicken coop has a door that leads to a yard, even if the door is never opened or the chickens are packed together too tight to ever be able to get to the door to use it. The same goes for free range cows. If any of these facts surprise you, you will be surprised to find many more such facts in the book; these are just a sneak peek of what you will find. The book also talks about the benefits of buying free range, organic animal meat instead of factory produced meat. Heritage livestock are breeds of rare varieties of turkeys, pigs, beef, ducks, chicken, sheep and goats. These animals are getting increasingly harder to find. In fact, only 8 rare heritage turkey breeds still exist. The meat from these rare animals is extraordinary and far more superior to any other meat you can eat. Have you ever thought about whether to go vegetarian or not? While this book cannot make that decision for you, it gives information to help the reader make an educated choice on the matter and gives facts that could make the reader think about the choice before deciding what they want to do. For example, there is the option of eating free-range meat for those who want to go vegetarian only because of the poor conditions, the antibiotics pumped into feed-lot animals, and are concerned about the health of themselves and well being of the

factory livestock. Another fact to consider is that vegetarians and vegans may need to take iron supplements, as the iron found in plants, legumes and whole grains might not be enough to keep the body producing hemoglobin. What makes this book different from others is the way it was written. Barbara Kingslover had a wonderful knack for writing each chapter about something different, yet making it all fit together. For example, one chapter is about heirloom veggies, one is about asparagus, another one is about chicken and turkeys, and one is about the farm in which they started this project and the history of it. Each chapter is about a different topic, yet the book flows wonderfully. I was engaged from the first chapter to the last. This book was a family effort because parts of the book were also written by her daughter, Camille and husband, Steven. Camille usually wrote about things such as recipes, meal plans, childhood memories and family history. Steven wrote more about the political side of food issues. I would recommend this book to anyone. I read it for leisure, which I recommend, but if you want to learn more about nutrition and industry regulations, this is also a book for you. The book was interesting for the entire read, and most importantly, it was informational. It was delivered in a way, different from the mundane writing of textbooks. I could not put it down and recommend you pick it up off the shelves and read it too.

Buy the Book Used Book Store

1376 Longfellow Ave Chico, CA 95928 530.898.8555

Open Mon-Fri 12 pm- 5:30 pm Sat 11 am-5 pm

Bring in your used books for store credit or to recycle.

Please visit our amazon store: www.amazon.com/ shop/buythebookca buythebookca@yahoo.com w w w.communityseeds.com

It’s Easy Being Greener

Sun Oven Simplicity by Eddie Sherman

his past weekend, my girlfriend and I went on a camping trip and we were fortunate enough to try out a great tool fueled by the limitless power of the sun; a Sun Oven. The Sun Oven, as the proprietors of this specific type call it, was developed to be a safe, reliable, easy to use, and sustainable way to cook a meal without the need to consume combustible fuels. The positives of this technology are almost limitless, barring a few aspects one only has to get used to in order to enjoy this great way to prepare food. Our initial concern for the oven was that the tree coverage in the area in which we

14 Community Seeds . Fall 2010

were camping might significantly reduce the oven’s ability to heat up. This concern was quickly put to rest. After about an hour and a half of being in the morning sun, the oven was at approximately 350 degrees. We then decided to put our berry cobbler, with freshly picked blackberries, in the oven to see what came out. Since we were not cooking a more substantial meal that included meat, I can’t attest to the oven’s ability to cook it

(meat). However, I am certain if given enough time, it could cook a steak perfectly. Since we were not pressed for time, we simply let the cobbler cook in the afternoon sun, making sure to refocus when necessary. When it looked golden and bubbly delicious, we took it out. This was easy as pie, or cobbler, in this case and it did not waste a BTU of gas or anything else. The best part about cooking for free is eating what you cooked afterwards. Our berry cobbler came out delicious and I am now very aware of the ability to harness the sun as a valuable tool for legitimate cooking. The Sun Oven Company has been

promoting the use of their product in disaster areas like Haiti, where fuel and/or electricity for cooking is not reliable. The company makes a great product and I would immediately recommend it to anyone looking to reduce the environmental impact of burning fuel to cook a simple meal, or in this case; dessert. Information on Sun Ovens can be obtained by going to www.sunoven.com, emailing info@sunoven.com, or calling toll free at 1-800-408-7919

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It’s Easy Being Greener

A Must-See For Every American: The Truth Behind America’s Food Industry By Jamie Danno

Food Inc. is a true, honest documentary about the food industry and it should be seen by every American. Director Robert Kenner reveals truths about our nation’s supermarkets and how today’s consumers are blind to some harsh realities. He states that we have no seasons in our supermarkets, produce is grown all around the world, and every product is at our 16 Community Seeds . Fall 2010

fingertips. Even in the meat aisle, there are no bones, but there are shrink wrapped, processed corporate secrets. Industries disguise their products, creating a trusting relationship with the company. This allows growing familiarity and causes consumers to be ignorant about the truth of what is being eaten. If most people were more informed, those products may not be

consumed. Many people have simply accepted the ideal that, “It doesn’t matter what’s in it, as long as it’s cheap and tastes good!” This philosophy has become a social norm toward food. Food, Inc. exposes that our food supply is controlled by a limited number of corporations that often put their own profits above consumer health,

It’s Easy Being Greener

the safety of workers and the environment. The reality of our culture has developed into factory assembly lines where animals and workers are abused and the food is becoming dangerous in ways that are deliberately hidden from us. Food, Inc. portrays the many problems in our food industry, such as: the size of mass produced animals, bigger breasted chickens, the perfect pork chop, herbicideresistant soybeans, and tomatoes that lack taste and don’t get rotten. We also discover while watching, that new forms of E. coli are being found, which is known to cause major illness in many Americans annually. Food, Inc. provides an eye opening reality. As many Americans are being misinformed, the FDA and USDA are giving consent to these harmful practices. Having these facts should give us more reasons to eat

healthy and be label conscious. Knowing the ingredients, and history behind the products we are consuming, will bring us one step closer to eliminating a secretive corporate unknown. Many corporations mentioned in Food, Inc. do a good job of disguising the effects of the products they are producing. After I watched this film, I was sick to my stomach that I had been naive about the actions taken by some farmers. Many farmers feel pressured to grow their crops and raise their animals in harmful environments. These pressures are forced upon local farmers in order to please the competition of large corporations. Farmers choose to support the abuse of large corporations in order to make ends meet, even if this means abusing their animals and laborers. This abuse is an issue on so many levels; causing stress on the animals, land, and contributing to an unhealthy nation. It was surprising to me when I learned that there are only a handful of companies controlling our food system; the top 4 control 80 percent of the market. The mainstream food system now uses a policy “to produce a lot of food, on a small amount of land, at an affordable price.” I believe we have lost sight of producing healthy products and the importance that fairness plays between animals, farmers, and our society. There

is a big connection between cheap food and our society’s issue with obesity and type-2 diabetes. We are consuming more food, for cheaper amounts, and we are finding that there are hidden costs through brutalizing workers and animals. It is in the consumer’s best interest to be informed. There are many opportunities to buy locally produced, organically raised, pesticide-free food. By choosing to buy at your local farmers market, you are supporting the farmers in your area, as well as making a healthier choice for yourself. In order to make good choices, you have to be properly informed. In the end, it comes down to the everyday decisions we make. We can choose to support harsh practices and miscommunication that blinds the realities of corporate America. Or, we can live each day, striving for a better tomorrow. Through small conscious choices, we can change the unfortunate direction our society has so easily accepted. If you have yet to experience Food, Inc., I suggest taking the time to become familiar with the realities of the food industry. It’s our turn to be proactive about our decision making regarding our health and what we choose to put into our bodies.

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It’s Easy Being Greener

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Itâ&#x20AC;&#x2122;s Easy Being Greener

Profile of an Organic Gardener: Mary Berglund By Eddie Sherman In what seems like a farreach locale from the Chico, California college life most students would want, my girlfriend and I have lived in a rental northwest of the Lindo canal, which sits within earshot of our landlords. Despite the cozy distance to our property owners, we have been extremely lucky to find an incredible source of information in our full time organic gardener and neighbor. Living in Chico these years while attending college, I have had the amazing opportunity to learn an incredible amount about organic gardening. My source of information during this period of time has come all but from a singular source and has also been my landlord: Mary Berglund.

all with something different growing each season. Next to the beds are three rows of black, boysen, and raspberry bushes, a few more of the previously listed fruit trees, as well as some different types of beans skirting the fence. Currently growing in the beds are a number of vegetables, including several varieties of heirloom tomatoes, squash, peppers, cucumbers, kale, zucchini, and chard- to name

a few. During the time we have lived here, we have had some opportunity to take care of some crops, plant our own garden and get a better understanding of the work that goes into organic gardening. Mrs. Berglund is a 24/7 machine when it comes to her enthusiasm for organic gardening. We can usually

The Berglunds live on an acre of land and approximately two thirds of the acre is used for intensive, year round organic gardening. Directly behind the house is the orchard section in which there are several varieties of fruit trees including peach, apple, cherry, fig, nectarine, plum, lemon, persimmon, and walnut. Behind the orchard is the garden proper in which she has fifteen beds, w w w.communityseeds.com

Organic Gardener, Continued

find her going back and forth from the house during the morning when it is cool; doing whatever it is she has decided to tackle that day. She cans a large amount of produce from the garden and sells some to local restaurants in town, such as The Red Tavern. She uses the time she manages to find, when not working in her garden, to educate others about her passion. Most recently, Mary was a presenter at the Organic Food and Farming Conference at CSU, Chico. In order to sustain an organic garden of this scale, she has to do a lot of planning. Meticulous bed records are kept and, in order to reduce the potential for disease, she avoids putting the same plants in the same beds for three years before replanting. Mary also uses a lot of compost as well as chicken manure. Yes, in addition to maintaining a large and thriving organic garden, she also keeps about twelve happy, clucking chickens. The chickens, in addition to assisting in plant growth, also aid in reducing pests when needed. I asked Mary some questions regarding her passion and found some more insight into what kick started her dedication to this great and often difficult way of 20 Community Seeds . Fall 2010

life. When asked how she got into organic food and gardening, Mary told me that her midwife was the one responsible for her start. She added, “Once I had the kids, I wanted them to eat as healthily as possible and understand exactly where the food they were eating came from.” This was a great

sentiment considering our country’s disconnection with food and its origins. I asked her for a few tips for beginners who knew little but wanted to start eating from their own gardens. Mary gave this sage advice: “The vegetables which yield the most and require the

It’s Easy Being Greener

least amount of work are a good start. A beginner could start with zucchini, summer squash, tomatoes, lettuces, and planting herbs are great because a little added to food equals a lot of flavor.” She added that many people do not immediately go to beans because they are not the biggest things to be harvested, but they yield a lot and they are easy to store. I would also add that they are simple to cook and fill you up nicely in a stew or with rice. Mary stated that the secret to a strong orchard is to pick varieties which ripen during different times to avoid harvesting large amounts of fruit which could go bad. Speaking of harvesting large amounts, canning is a big part of Mary’s ability to eat year-round out of her garden. Among some of the things canned in her kitchen are Italian sauces, pickles and large amounts of berry preserves. Less intensive things like garlic, onions, and peppers, are stored in Mary’s cellar as well. Despite Mary’s grasp of growing food, eating healthily, her constant attention, and her automated irrigation system, a significant amount is still left to Mother Nature. Weather, pest population, plant disease and a myriad of w w w.communityseeds.com

It’s Easy Being Greener

other variables, all affect the size and duration of harvest. I asked Mary jokingly if she ever went to the grocery store; of course she said yes, but mainly for grains and dairy. Wishfully, she added, if she could own a cow and put up the green house she has in mind, she could probably abstain from purchasing any store bought food. If this came to be, this would truly be a rarity. Suburban farms are few and far between. Today with such a surge in popularity of organic foods and the desire to reinvent the American food culture, gardens like Mary’s are becoming more common. It is feasible for almost anyone to at least start growing some of their own food. Taking it to a larger scale, like Mary’s garden, would take some more planning and work. Either way, more organic gardens can only lead to great things for our country. I know I will have a garden wherever I live now and will, hopefully, someday be able to teach my children about where the food they eat comes from. Mary would not let me conclude the interview without listing at least a few of her favorite books for cooking and gardening which she said have helped her tremendously over the years. 22 Community Seeds . Fall 2010

Additionally, she also wanted to make available a few of her favorite places for seeds, and gardening:

• So Easy to Preserve, published by University of Georgia • Not Your Mother’s Slow Cooker by Hensperger & Kaufmann • Greene on Greens by Berte Greene • How to Grow More Vegetables by John Jeavons. • Mother Earth News Magazine, published by Ogden Publications, Inc. • Organic Gardening Magazine, published by Rodale, Inc. For information on seeds, visit: Baker Creek Heirloom Seedswww.rareseeds.com Seed Saver Exchangewww.seedsavers.org Peaceful Valley Farm Supplywww.groworganic.com

Itâ&#x20AC;&#x2122;s Easy Being Greener

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It’s Easy Being Greener

From Babylonian to Metropolitan The Rooftop Garden By Bryce Main

ne of the greatest triumphs of man over nature had to be the terrace gardens of Babylon; possibly one of the greatest in recorded history. It is recounted that the gardens were built by Nebuchadnezzar II in 604 B.C. with the romantic notion of pleasing his new princess, Amytis of Media, so that she wouldn‘t be homesick for her homeland of Persia. They were “hanging” gardens because they were raised on terraces, depending on irrigation coming from an artificial slope. In today’s urban setting, the sheer pleasure of caring for a garden becomes a prime motivation in many individuals, yet is constricted by bustling cities. The ability to manipulate nature is the constant attraction that allows the few fortunate of those in San Francisco or New York, who have penthouse roofs or terraces to grow their rooftops gardens, to innovate just like Nebuchadnezzar II did so long ago. The self-sustaining, spacious and sheltered conditions and the ground’s moderating effect on temperatures disappear in urban rooftop gardens. Planters are exposed to every altitude, temperature and ray of sunshine; removed from the usual moisture and nutrient sources and climatic extremes. A regular watering regimen is essential: daily or twice-a-day during the summer, along with regular fertilizing for the garden to flourish, or even survive. Temperatures can range from 120°F, from the reflected summer heat of buildings, to an exposed chill of -20° F; a range of 140°! Thus, it is important when selecting shrubs or trees to select something with a wide tolerance to avoid “bake-drying” in summer, “freeze-drying” in winter and “blowdrying” from prevailing winds year-round. Consider also random summer hurricanes and winter blizzards, and the plant selection can truly 24 Community Seeds . Fall 2010

become an important process. How can such a incompatible mixture of concrete and urban conditions nurture this new kind of garden? Rooftop gardening brings a realization that nature needs an ongoing helping hand when taken out of its natural earthen environment; that is also one of its most important benefits for its growers. Its is easy to adapt urban gardens to any location, whether it is an apartment window sill or a balcony. Typically, using a terrace or patio is what is most popular in the urban California area; with many beautiful garden arrangements decorating scenic condos and modest apartments. These urban gardens prevent crime by drawing eyes from around the neighborhood, reduce stress and reduce air pollution in the local area. These important uses of urban gardening have become more and more prevalent in urban communities. Rooftop gardens increase access to private outdoor green space, at home or at work, within the urban environment. The fact that green space, being any land covered with vegetation whether publicly accessible or not, has noticeable benefits on human health, sense of well being, and social welfare has been proven by research study. In areas where individuals who are economically unable to move from where they are to better greener locations, taking part in rooftop gardens provides an alternative that is healthy and less expensive than moving. It can even bring a surprising result from its care: income. With the increasing appearance of food co-ops and natural food stores within urban communities, rooftop gardens can support urban food production. Many of these outlets exist so that those with access to natural grown food can be paid for supplying them with a

It’s Easy Being Greener

“...green space......has noticeable benefits on human health, sense of well being, and social welfare...”

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It’s Easy Being Greener streets from heavy rains which are an impediment to both commuters and locals within the city. The plants in a rooftop garden can make use of the water for their nourishment and stop the storm water from getting out of hand during the rainy season. One might think that this was the reason for the Babylon high terrace gardens, though rooftops today require effective optimization in order to make use of rain water most effectively. Making sure the water runs into the gardens so it can be retained is key while using bins and canisters for future subsurface reservoirs is also advisable. percentage of their produce and that good food can go to the rest of the community. Most of these organizations are even non-profit which guarantees that any food received from a rooftop garden will go to a good cause instead of a profitable pocket. Also, when moving to a remote location such as one’s new home, it feels necessary to decorate as it suits you and your lifestyle. Rooftop gardens accomplish the very same thing by promoting individuality, community, and community diversity. With the wide variety of plants and vegetables, each rooftop garden can be different with flora available all over the world (appropriate for the climate) gathered in one urban location. Each individual’s garden would be like a metaphorical fingerprint, providing others with knowledge of their likes and dislikes and further enlightening others of the significance of different varieties of green space. Another added benefit of rooftop gardens is their natural ability to improve the local air quality and reduce CO2 emissions. This is especially relevant for highly traffic congested areas such as San Francisco, Sacramento, or New York, which are all known for their smog problems. Growing rooftop gardens would immediately make the air a little easier to breathe in those busiest hours of the most congested areas. Reduce the CO2 level in any of these areas and also contribute to the prevention of global warming. One of the biggest problems in large areas is storm water runoff that floods the concrete 26 Community Seeds . Fall 2010

One last thing to consider is that rooftop gardens also provide proper insulation for buildings. In the construction of most rooftop gardens, an insulation layer can become a good buffer to better insulate against noise (one of the key problems in cities that have a lot of late night activity) as well reducing heating and cooling needs for the extreme seasons of summer or winter. This is a functional way to approach insulation since it not only keeps the building warm or cold as desired, but it is also green in that it helps the environment and creates less of a barren and sterile atmosphere. Although somewhat of a new practice, and somewhat of one that definitely requires consistent effort in order for its own rewards to pan out, the rooftop terrace garden is a continuing testament to man’s skill and determination to manipulate nature-- even if it means moving a whole garden piecemeal up to the sky in order to do it. Rooftop gardening is a practice that has many benefits and solutions to the problems inherent with living in urban cities, and each addition of one to a city creates a positive change to the city around it. One can only wonder what Nebuchadnezzar would have thought had he known his terrace concept would inspire gardens high in the sky of urban cities many centuries later.

Itâ&#x20AC;&#x2122;s Easy Being Greener

Apples Bananas Chard Potatoes Raspberries N e c Co r n C o c o n u t s S p i n a c h t C B a r e r o l i c e n c r o e y l s Daikons

i M e P l l o u n m s s Dried Fruit Almonds

B a s i l

P e a r s

Y M a i m n s Strawberries Apricots Squash Carrots t

The quest for healthy organic food can be a frustrating one depending on where you are looking. Luckily, there is a way to get your organic food that does not depend on having a farmers market or an organic food outlet nearby.

Front Door Delivery:

From Your Friendly Neighborhood Grower By Bryce Main

28 Community Seeds . Fall 2010

n a time where the benefits of eating healthy are clearer than ever, choosing the right food has become more complicated than simply choosing what is available. Organic food is often a necessity for any health-focused individual. Thanks to this re-examination of our food groups, many different methods have been revealed as viable means towards obtaining healthy, organic produce. Such methods as looking for organic food stores, locating the local farmers’ market, or growing one’s own fruits and vegetables have been touched upon by our publication previously, but not all consumers have these options available to them; whether due to location, climate, time, or all of the above. This does not mean that consumers under these restraints don’t have an option. If one looks in their region hard enough, one might find a provider that ships what are termed “CSA Boxes.”

SA stands for Community Supported Agriculture. It is an organic food source that depends on its local community, who prepay on a scheduled basis for a regular shipment from the farm’s harvests. Service is established in a way that relationships with the farm would be mutually beneficial both for the Good Humus Farm produce on display grower who can afford at Davis Farmer’s Market. their livelihood and the customer who receives the harvest CSA box. The CSA boxes that are sent out are typically filled with a delivery of assorted organic fruits and vegetables straight from the certified farms that have grown it.

he CSA box service was first conceptualized in eastern America with the idea that a select community of financers pay all the costs involved in the growth of a farm’s crop specifically for themselves. This was a smaller scale movement, similar to the way farms wholesale their harvest at the end of a season except to a select group of entrepreneurs instead of to a grocery distributor or a Co-Op market. This method of food marketing, proved to be a success and it eventually appeared in the western United States.

y subscribing to CSA boxes, those who don’t live close to any organic food distributors and lack the means to create it for themselves

It’s Easy Being Greener can still obtain fresh organic produce through CSA boxes, and consumers can also establish a relationship with their provider and enjoy their reliable delivery of fresh fruits and vegetables. They can also be consciously aware of what they eat, where it came from, and how it comes to A CSA box complete with them through suggested recipes organic produce as well as a or freestyle cooking. In western newsletter. America, a region known for its social open air markets, the result of the introduction to the CSA system was a radical change in how it traditionally conducted business. eff Main, owner of Good Humus Farms was one of the first in the north state to configure CSA boxes, except with one key difference. He offers a subscription box service in his area for anyone interested in getting CSA boxes from his farm. Jeff not only sends out small crates filled with what he produces from his crops, but he also adds products that he’s purchased from other local organic farms in order to create higher quality packages with more variety. In his eight 2 1/2 acre fields are mixed orchards, mixed California native hedgerows, cover crops, annual and perennial herbs and flowers, and vegetables, more than enough to fill a boxed shipment with a variety of organic produce.

mmediately intrigued with the CSA box concept, Jeff also expanded the market for CSA boxes from his home area of Capay Valley, California, to reach urban hubs such as Sacramento and San Francisco. “I knew two acquaintances who introduced the CSA idea to me when they moved to California,” Jeff explained when asked why he decided to use the CSA method for Good Humus Farms. “Before I had been motivated through word of mouth to use the subscription box service around ‘93, instead of wholesaling our crops. I realized that once the business had come to our area, we could benefit all our regular customers, and more, while still working under direct and local marketing.”

hile being one of the most effective ways A series of prepared CSA that Jeff does business, boxes, ready for shipment. w w w.communityseeds.com

Good Humus, Continued CSA boxes aren’t the only way that he operates. Since 1976, Good Humus Farms has been involved with wholesaling its crops in the Bay Area along with Sacramento and San Francisco and has contributed significantly to the nearby Davis Farmer’s Market, while also selling a wide variety of its produce to residents on a regular basis. Since 1993, the farm has been transformed to accommodate the CSA program. “The challenge with the subscription box service is that managing it becomes a lot more time consuming,” Jeff remarks about his work, “making the CSA program more available for all demands that Good Humus focus more on customer support and a secure and reliable service delivery.” He also forgets to mention that he writes a newsletter, complete with original recipes, which connect all his customers intimately with Jeff and his family.

t hasn’t all been a thankless task. The feedback that Good Humus Farms gets from its shipments around California has largely been positive, despite the challenges of using the CSA system. Through his newsletter, Jeff writes to his customers about how the farm is operating during the different seasons as well as thanking customers for their continued patronage even when economic times are tough. This extra message to consumers has resulted in more subscribers and also many thanks from customers who depend on Good Humus Farms for their fix of organic and fresh picked food. Many comment that Good Humus Farms’ shipments mark a bright spot in their lives as they look forward to the variety included in each shipment. The service, while still not as personal as simply going to a farmers’ market and hand-picking one’s personal selection, is one that subscribers feel more of a connection with instead of going to the sterile environment of a grocery store. Jeff states regarding the level of effort he put into the CSA boxes, “Being involved with CSA definitely has created more of a workload for us, but it’s a way to get our food to the people who can’t buy it otherwise.” He adds, “Of course it’s more demanding than wholesaling, but when you make that commitment to sending and receiving high quality, you’re, in essence, trading time for money.” There is definitely a difference between the variety and quality in Good Humus Farm CSA boxes and that of the resulting wholesale of a harvest to a grocery supermarket which focuses on just two or three different crops. Jeff’s boxes are filled with tomatoes,

30 Community Seeds . Fall 2010

corn, butternut squash, cucumbers, nectarines, apricots, different kinds of potatoes and herbs, all from his eight 2 1/2 acre fields, along with produce such as strawberries or plums from other local farms. To help accomplish this, he’s offered employment opportunities and created stable working conditions for the employees on his farm in order to get the CSA boxes out on time all year long. One could argue that Jeff Main does not simply send a meal package; he sends a lifestyle choice and a bona fide feast.

s a better lifestyle gained from sending and receiving CSA boxes of organic fruits and vegetables instead of the alternative? Jeff Main seems to think so. He states, “I think that what we’ve found, during these last few years, about the relationships between the growers and the customers affirms our belief in producing healthy food in a healthy environment for a healthy community.” As for Jeff, he is a firm believer in what one eats says more than just how it tastes. He adds, “When someone chooses to participate in the responsibility of this statement, that creates a new direction for mankind. It’s a future that doesn’t lie in the responsibility of the leader; it’s the conscious acceptance of responsibility by everyone.

t is an admirable expectation for the CSA program, and this writer definitely agrees, that there is something to be said for being more aware of one’s food. Good Humus Farms is but one of many CSA box distributors, so look throughout your area to see if you could possibly be getting organic shipments of fruits and vegetables through CSA boxes. You might be pleasantly surprised.

A group photo of the people behind Good Humus Farms.

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FOCUS on Green Business

Growing Paper

By Geert Maas

Let Your Words Germinate

Do you recognize the moment in which you receive a letter or postcard, that someone is paying attention to you? Who is it? In this era in which everything seems digital, real post gets funny again, striking and personal. Growing Paper ensures that your message remains a thriving memory. Growing Paper is full of life: seeds! Moisten the paper, put the paper on the soil and cover it with a thin layer of earth. As long as you keep the Growing Paper moist, the seeds will grow. Growing Paper can be used with an inkjet printer and it also can be written on with a pen or pencil. Growing Paper is available in different packages: In small or big quantities and as a mini gift. With each decision you take in your life, sustainability should be at the top of your mind. Sustainable decisions should be made individually and collective, private and in business. Another dimension in thinking and acting responsibly for the future is what we call, “awareness.” Besides shape, time, and price, knowing about our “awareness” will offer a huge variety of possibilities to both individuals and organizations! Growing Paper and all related products are produced in the Netherlands. Our assembly partner employs people with physical disabilities. For our products, we only use certified FSC materials. We believe that is the way it should be! This is a firm condition to which we conduct our business! Growing Paper shows the world that responsible and sustainable products can be both innovative and successful.

For more information, visit:www.growingpaper.com 32 Community Seeds . Fall 2010

Itâ&#x20AC;&#x2122;s Easy Being Greener

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Green Craft

This sandpaper and crayon art activity is fun for the whole family! You can revamp old, plain T-shirts and itâ&#x20AC;&#x2122;s a great use for old crayons!

Designer T-shirts: A Family Affair Materials:

Heavy weight sand paper Crayons White or light T-shirts Iron

Directions:

Using crayons on a sheet of heavy weight sand paper, draw a picture, design or message that you would like to wear on a T-shirt. Press heavily on the crayons to get the full color. When the picture is perfect, turn the paper, sand paper side down, on a T-shirt and run a hot iron over the paper side for 3-4 seconds. Make sure you run the iron over the entire sand paper sheet. Pull up a corner to check to see that you have fully transferred the design. Remove the sand paper sheet to reveal your permanent design. No drying time necessary. No special laundry directions.

Special Note:

If you want to transfer a message, remember to write it backward. With a heavy marker, write your message on a plain white sheet of paper and turn it over to copy it on your sand paper. When your design is done, check it by standing in front of a mirror to see if it reads correctly before transferring it to your shirt. 34 Community Seeds . Fall 2010

By Mary Portis

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Faces of the

Community

Making a Difference

Work in Progress:

“Glen Hettrick’s Cool Paintings” By Glen Hettrick

have always been interested in art. Always. It started in grade school with doodles and cartoons, progressed to home made comic strips in middle school. Then, I gave it all up in high school to form my first punk band, the Trash Boys, in Youngstown Ohio! But the seeds (pun intended) had been planted. In 1993, my music “career” took me from Youngstown to New York City’s Lower East Side at age 26 to pursue my dream. I would later form, and front, a band called, Helldorado, and find some modest success for a few years; but I digress... A friend of mine had landed a job at an art moving company in the city and so I was both instantly employed and propelled into the world of visual art. I did not attend art school. I have never taken a drawing, sculpting, or music class in my life. I did a small set of paintings for a show in Brooklyn in the mid 90s and someone, upon seeing my work said, “You’re a folk artist.” I remember being slightly 38 Community Seeds . Fall 2010

Featured Artist

offended at that time, as I had no idea what a “folk artist” was! I was young and naïve. Incidentally, I now proudly proclaim myself a folk artist!* The art moving job was the greatest and most transformative “job” I’ve ever held. It changed everything for me. Over my twelve years in New York, I was allowed access into the back rooms of every museum in the city, met multiple collectors, and met some of the giants in the game itself. Roy Lichtenstein, Jasper Johns, Julian Schnabel; the list goes on and on. I had the amazing opportunity to interact with these and many more of the legends in visual art (if only to carry their paintings to my moving truck). It didn’t matter much though. I was given the gift of inspiration that has lasted, even now more than five years away from my beloved city. My current incarnation as an artist began in a very strange but simple way. I did two paintings of my dogs, Bitey and Porkchop, and posted them to my Facebook page (Under the name, “Glen Hettrick’s Cool Paintings”). They were the only paintings I had to my name. I had given the rest away over my time in NY and other places. Although I loved painting, I never thought it could really be a legitimate career. Then it happened. A woman named Amanda contacted me via Facebook and asked if I sold my paintings. I told her I had never really considered doing that, but that I’d love to. She ordered a painting from me, told me to paint whatever I wanted, and I did so. It was a Western-themed painting. I shipped it off to Youngstown, OH and held my breath for a response. Amanda got back to me and told me she loved the painting and wanted to make it a nine paneled work, so she needed eight more pieces! My life changed that very day and I have not been without a w w w.communityseeds.com

Glen Hettrick, Continued

commission for more than a week or two at a time in over a year and a half. My current obsession is pet portraits and farm paintings. I love cows, what can I say? People from all over the U.S. send in their photos for me to paint their dogs and cats and I absolutely love it! Between my dogs, cats and cows, I am a very busy man these days! I have found a wonderful home in California and the landscape has influenced my work in innumerable ways. Now, I am not a “green warrior” by any stretch, but I do try to live as responsibly as I can and realize that we have one world and when it’s ruined, it’s ruined. How can we not see the insane devastation of this world, from mountain top removal in Appalachia to the endless vast landfills we have stuffed beyond capacity? Little steps like using Chico Bags and patronizing the Farmers Market in town can change the world in small, but important ways! Being as blessed as I have been compels me to give back from time to time. My first online auction was a pink cow. I had painted, named the painting, “Antoinette,” and I posted that she would be sold to the highest bidder. The proceeds would go to breast cancer research. We raised $450 dollars that day and I was suddenly really into philanthropy! I saw that 40 Community Seeds . Fall 2010

my work could actually be used to change the world, even in that aforementioned, “small but important” way. This year has brought us the unparalleled BP oil spill disaster. As I write this article, oil still pours into the Gulf of Mexico with no end in sight. Again, I was moved to action. I could not physically sit by, just watch it on television and shake my head. I sat down to paint. I was hoping that my Facebook friends and fans would once again come to the call of a good cause and they did just that. My painting entitled, “Save the Gulf!” a lone Brown Pelican (the State bird of Louisiana), was auctioned off over a 24 hour period with the proceeds going to the National Wildlife Federation. The NWF is faced with the near-impossible task of cleaning up and rescuing these defenseless, voiceless animals that are fighting for their very lives. The top bid for the painting was $233 from a wonderful woman in Georgia named Bonnie; but then the real miracle was uncovered. It came to my attention that people who had been bidding donated their hard earned money ANYWAY! Hundreds of extra dollars were sent to the NWF during the two days of the auction from this “little painting that could.” We did change a tiny part of our world! We can all do this! Find what you are good at and use it to affect change.**

Making a Difference

*Folk Art includes art and objects made by people who are not trained as artists, using styles and materials from where they live. **One of Glen’s paintings is featured in September’s KVIE (Sacramento) Art Auction to help support PBS! It is one of his “Famous Cows” paintings, but with a twist. It is based on legendary “California’s Gold” host Huell Howser and is entitled “Huell COWser”!

For more information on Glen’s paintings, visit: www.hettrickart.weebly.com. w w w.communityseeds.com

The Community Seeds Foundation is a 501(c)(3) nonprofit organization.

Making a Difference

There is an intense need for solar cooking and water purification in Haiti. Hundreds of thousands of Haitians are homeless and many are in camps that provide food and shelter for Haitiâ&#x20AC;&#x2122;s Internally Displaced Persons (IDPs). Plans are under way to provide Sun Ovens to the IDPs in Haiti. We are partnering with the Friends of Haiti Organization (FOHO) to send as many Sun Ovens as we can to Haiti.

Click Here To Donate 42 Community Seeds . Fall 2010

Donations will be forwarded to FOHO. FOHO is a 501(c)(3) nonprofit organization so all donations will be tax deductible. 100% of all donations will go directly to sending Sun Ovens to Haiti. No administrative expenses will be deducted. FOHO has been working in Haiti for 45 years and has sent over 1,400 Global Sun Ovens and 12 Villager Sun Ovens to Haiti.

Making a Difference

www.sunshinekidsclub.org

How Much Would You Give to Just Be Yourself ? By Brianna Beaver

t the age of seven, I almost gave it all. My experiences of segregation and being ostracized by my peers led me to believe that, as an individual with a disability, there was no place for me in this world. I longed for others to see beyond the braces on my legs and the sway of my hips. I craved to be included in sports teams, ballet classes, and to jump rope with the kids at recess. I needed people to see my passion for life, my spunky humor and my aspirations to make the world a better place. I needed people to see ‘me.’

brief window of time on this earth filled with exclusion made it clear to me that people just did not “get it.” They did not get that having a disability does not liken me to a monster, an infectious disease, an incapable person, a perpetual infant or someone to be ignored. Feeling desperate and terrified, my lonely days caught up with me abruptly when I tried to run into traffic at age seven. I saw a quick end as being preferable to a caged existence, which precluded me from following my dreams. Although I have sometimes lost track of the truth, my toe-head seven year old self knew that despite what my peers, teachers, and doctors told me, I deserved to have my dreams come true.

hanks to one determined and passionate woman (who I am proud to call my mother) - and our creation of The Sunshine Kids

Club, so many of my dreams HAVE come true. The Sunshine Kids Club (SKC) is a fully-inclusive non-profit organization that provides social and recreational programs for kids with and without disabilities. The organization is designed to foster acceptance, self-esteem, empowerment and the freedom to “just be yourself.” As the original “Sunshine Kid,” I can assure you that the SKC has stayed true to our mission.

s the only fully-inclusive organization in Northern California, the SKC is committed to providing free programs to ALL children and families. The inclusion of children with and without disabilities is what has made, and continues to make, this organization a true gem in our community. As a child with a disability, I spent my pre-Sunshine days in therapy, at medical appointments and in school; which were all places that reaffirmed how worthless I was and would remain until I…fill in the blank. At the Sunshine Kids Club, the fact that you exist means that you are awesome exactly as you are. With a perspective like this, you could change the world…

nd we have. Not only have I found a place to belong and people to celebrate me for me, I have also found that I was not the only one who needed the SKC. For more than three hundred children in our community, the SKC has served as a lifeline and source of pure w w w.communityseeds.com

Making a Difference

FUN. Through programs such as wheelchair basketball, arts and crafts, dance, theater, martial arts and more, kids blossom by simply being offered a space to express themselves. As a result of this supportive environment, many children have, for the first time in their lives, found camaraderie and belonging.

am proud to announce that my mother, Faelin, and I are taking our message of inclusion on the road. We are excited to be expanding our scope of social change by offering motivational presentations aimed to inspire and empower people to break attitudinal barriers. An infusion of experiences within the public, university school settings, the medical arena, the nonprofit sector and the daily challenges of pursuing dreams in a society demanding conformity, have provided my mother and me with unique insights about creating a more accepting society where all people are valued as contributing citizens.

ogether, we offer honest and humorous storytelling, ensuring that audience members will be surprised, entertained, and inspired to adopt inclusive ideologies. By understanding the roles we all play in contributing to a more just society, audience members will learn about the power they have to change the world.

e are also offering coaching services for parents of youth with disabilities. SKCâ&#x20AC;&#x2122;s Compassionate Coaching offers parents someone

44 Community Seeds . Fall 2010

with whom they can share their concerns, hopes and dreams without judgment. Coaching sessions will help parents identify goals, implement a plan to reach their goals, learn coping skills and find new opportunities to help their families. Parents who are interested can contact the office for a free introductory session.

he Sunshine Kids Club has played an integral role in my life and continues to do so. My personal growth and evolution as an empowered adult has been possible because of the acceptance, support and love I have found at the Sunshine Kids Club. I am truly honored to have the opportunities to befriend and support all children while recognizing the amazing people they are.

am committed to seeing that the Sunshine Kids Club continues to raise money to support our monthly operating costs to ensure ALL kids will consistently have a place to go and just be themselves. SKC would like to invite you to join the new Monthly Ambassador Club and support kids in our community by making a monthly contribution. Their goal is to have 120 people making a monthly gift of $25! You can visit their webpage (sunshinekidsclub.org) and set up recurring monthly donations through Paypal, or contact them for other ways to set up monthly gifts. With your generosity, the Sunshine Kids Club can continue to make a difference in our community. For more information about SKC programs and services, please call 530-776-5095.

Hope.

When Heartbreak Turns to Hope, You’re There.

NO EXCUSES!

Helping Underprivileged Student Athletes Achieve Their Dreams NO EXCUSES WEAR Athletic Workout Apparel (www.noexcuseswear.com) generates college scholarships for underprivileged high school student athletes, while also providing quality workout clothing for Men and Women (Sizes Small-XXXL). Our first slogan, “Shut Up & Sweat”, tells all those negative influences that keep us from working out to “Shut Up & Sweat!”

Down the street, across the country, around the world—you help save the day. Every day. When you give blood or provide a hot meal to a disaster victim, train in ﬁrst aid or help a member of our military, you reach out your hand. It’s at that moment—when heartbreak turns to hope—that you’re there through the American Red Cross. We need you now more than ever. Donate blood today. Visit redcrossblood.org.

1-800-RED CROSS | redcrossblood.org w w w.communityseeds.com

Making a Difference

A Place to Call Home

By: Tegan Peterson

46 Community Seeds . Fall 2010

Barry Kirshner Wildlife Sanctuary

you are looking for a place to go with your family this fall, look no further than the Barry Kirshner Wildlife Sanctuary located in Durham. The facility is not only a fun place to go to for a mini vacation, it is also educational. This facility is home to 99 animals, 36 of which are exotic. On your tour of the facility you will see both native animals such as birds, snakes, deer and horses, and exotic animals, such as a wallaby, a baby black bear, tigers, leopards, tortoises and an alligator.

the animals that can not survive in the wild for various reasons. Our sanctuary in most cases is the last stop for animals in danger of euthanasia.” Remarks Roberta Kirshner. Some animals came from other facilities that did not have the resources or knowledge to treat these animals. Some, like a one winged owl, were found injured and brought in. “Many of these animals have had a hard life before they were brought here.” One example, a white female tiger, was transferred from facilities in Texas, to Washington, to Oregon before finally finding a permanent oberta Kirshner’s son, Barry, started home in Roberta’s sanctuary. She was so the foundation in 1994. He was an small when she was brought in because animal lover, and because of a severe form her original owners starved her to keep her of Dyslexia, a learning disorder, he could small so she could be used to take pictures not read or write well. He was inspired with children and adults. She got rickets by his own learning disability to help from malnutrition and one paw is bigger other children with disabilities and special than the other because of the softening of needs. With his love for animals, starting the bones that the disease caused. Even the sanctuary was an obvious choice. It after trying to fatten her up and trying to was his dream to put smiles on the faces make her happier, Roberta noticed there of children who had to live through the was still something wrong with her. She hardship of being different from everyone took her to a specialized vet where a else. “He had a hard time with reading, but surgery was performed. Sure enough, a just because he had a disability didn’t mean towel was found in her stomach, causing he couldn’t excel at other things,” says her excruciating pain. She was so hungry Roberta Kirshner. He started the foundation because her previous owner starved her and from the ground up after buying the house she had eaten a towel that was inside her and acquiring two animals. Sadly, Barry cage. Needless to say, she is now a happy died in a car accident not long after getting girl and has gained a significant amount of the foundation on its feet, and that is when weight, though she will always be stunted Roberta came back to Durham to run the and smaller than she should be. foundation her son had started. ost of the exotic animals were born in captivity in the U.S., so they do he foundation is a sanctuary not know what it’s like to roam free among because this place is usually the their own species. They have grown up last stop for many animals. “We take in

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Barry Kirshner Wildlife Sanctuary, Continued

around humans, so even in large groups of people, they remain calm. They are, however, still wild animals. Even though they can be trained, they can not be tamed. Unpredictable things can always happen, which is why visitors must stay behind a fence at all times when viewing the animals.

he sanctuary will be moving to a new location in October. This move will allow for expansion of the facility so they can accommodate more visitors, be able to keep more animals and expand the cages of the current animals. In fact, they will be able to accommodate 70% more visitors a year than the current number of 42,000. Also, a bigger play yard will be

48 Community Seeds . Fall 2010

available for the animals to get exercise. They will also be able to be more closely knit with the community via raising their conservation efforts. The biggest change however, is the fact that the facility is looking to “go green.” They want to add solar panels, which will save a lot on the price of electricity to keep the facility running. Also, they will be able to grow more of their own fruit trees, which is what the majority of the animal’s diets consist of. The new location will be at 4995 Pentz Road in Butte Valley.

he Kirshner center is a 501 (c) (3) organization, which means it is a nonprofit that relies on grants and donations from the public to keep the

Making a Difference

facility up and running. Currently only 9 of the 36 exotic animals have sponsors that pay for any medical care, supplies, and food for the animals. Robertaâ&#x20AC;&#x2122;s ultimate goal is to be able to find sponsors for the majority of the animals and to find grants that will help take some of the financial burden away from her and help the animals get more of the specialized care each one needs. The facility is also always in desperate need of supplies, some of which include shade cloths, lumber, chain link, and freezers.

the Make-A-Wish and STAR Foundations to give children the chance to see these animals up close, and there are many educational tours for schools. One such example is the â&#x20AC;&#x153;Lunch With the Animalsâ&#x20AC;? program. In this program, the students take a tour, learn about the animals, and eat with the animals. They eat fruits, veggies and some nuts and grains to get an insight into what some of the animals eat everyday. These animals will spend the rest of their lives here because they have finally found a place to call home.

he Sanctuary is a 24 hour facility that provides over forty educational programs in nine different languages. They offer internships to students as close as Butte College. Others have come from Chico State, Pepperdine University and all over the U.S. The students get hands on experience working with these exotic animals. For any student interested in veterinary medicine, zoology, or animal sciences, it is an amazing resume building opportunity. The Kirshner foundation has also worked with w w w.communityseeds.com

Fall Into

n u F

Out and About

Adventures

Geocaching Caching In On Outdoor Fall Fun By Deanna Zachrich

Enjoy this fall with your family by experiencing nature in a whole new way. Geocaching can motivate families to get outside, enjoy each other’s company and surround themselves in autumn’s beauty. Geocaching might just become your family’s new fall family tradition!

ometimes we are detectives solving a case. Sometimes we are pirates looking for our buried treasure. Wherever our imaginations take us, our GPS takes us to our next geocache.

ince school started back up this fall, our kids are spending more time indoors. Why not get them outside to enjoy the season while having some fun with you and the rest of your family? Most kids like playing outside. I know several who tell me that recess is their favorite 52 Community Seeds . Fall 2010

subject in school because they get to go run around in the sunshine.

eocaching is simply a global treasure hunting game, shared online with an environmentally conscious community. If you have not tried geocaching yet, you can find helpful information at www. geocaching.com. After inputting your location online, such as your postal code, you will find a long list of geocaches ready to be found. Using a GPS device, you track down the next hidden container of Photos by Deanna Zachrich, Tracy Cahn, DeAnna Holman and Jayne Locas

Out and About

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Geocaching, Continued

your choice near you (I actually use a GPS application on my cell phone and it works great).

he geocache containers are all different sizes and usually cleverly disguised in some sort of camouflage. My family has found geocaches as small as a tube of lip balm and as large as an old ammo box. Each one has a small logbook for your signature and most contain different items that you can swap out with others that you bring along of equal or greater value. This is one part my daughter gets very excited about. She gets to sign our team name, which we created as a family, and then she gets to sort through any treasure items. You just never know what you might find. Small toys, key chains, whistles, coins, and stickers are just some of the treasures she has brought home with us after a day of geocaching.

here are more than a million active geocaches worldwide. There are more than 15,000 within a 100 mile radius just of Chico, CA. With that many treasures to find, your family and friends could be busy for a long time. Introducing family and friends to your new-found outdoor fun is great. We have taken many of my daughterâ&#x20AC;&#x2122;s friends along, only to hear later how their own families are now geocaching together. Geocaching is the perfect outdoor autumn activity for any family. We need to encourage our children to enjoy the outdoors this fall; and we need to be out there with them. Kids learn best from example.

s an earth-conscious family, we also take along small garbage bags and gloves on our quests for treasure to help keep these areas clean and healthy. Do I think picking up some trash during an afternoon hike will completely save

54 Community Seeds . Fall 2010

Out and About

the planet? No. It does, however, instill important values of environmental responsibility in my child’s heart and mind. Autumn is my favorite season with the trees turning such beautiful colors and the air so crisp and fresh. Enjoying the season while respecting it by keeping it clean should be important to all of us.

eocaching is a great way to get some fun outdoor exercise with your family. Many of these hidden treasures require you to hike a little. Some are along bikefriendly paths. The website has great symbols for categorizing each geocache as kid-friendly, handicapped accessible, and even how difficult each container is to find and get to. It also has information on “Cache In, Trash Out” events where communities can help keep our planet clean and healthy.

lthough we are very new to this fun family activity of geocaching, we are very enthusiastic! It is a great adventure for my pre-teen to have, exploring our local area and surrounding communities, finding treasures of all sizes. Thinking about that treasure fills her with anticipation. She loves seeing the many animals we have seen on our treks. She still talks about a deer that startled us one trip, when it leapt away from the hiking path in front of us. There is something special about seeing an animal in their natural environment. When on a geocache adventure, you get to take it all in – the smells, sounds, and sights.

alking to your children about the environment while out on a geocaching trek is just as important as getting them outside for the exercise. Geocaching provides a great combination of fun and learning for any family. I hope you enjoy it just as much as we have. w w w.communityseeds.com

Healthy Living

56 Community Seeds . Fall 2010

Healthy Living

Having Fun and Staying Fit!

Kids from Magalia and Paradise, California, stayed fit and had fun this last summer playing golf. The third annual Youth Golf Clinic took place at the Paradise Pines Golf Course in Magalia, California. The clinic was started in June of 2008 by Bill and Joyce Finch. The course consists of six weeks of instruction, including: driving, iron play, chipping and putting. The seventh week is a graduation treat of playing nine holes of golf with a club member in a golf cart. This yearâ&#x20AC;&#x2122;s instructors included: Jason Poll, Pat Kennedy, Bill Finch, Gary Behne and Samantha Poll. Club members participating included: Gary Behne, Mike Roebuck, George Kerber Walk Jankowski and Samantha Poll. Check your local golf course for similar kidsâ&#x20AC;&#x2122; activities, all year long. w w w.communityseeds.com

Healthy Living

Recipe for a Healthy Baby By Valerie Patton We are all pretty familiar with the diet sayings of pregnant and nursing mothers: eating for two, a time in your life when you can get away with eating literally ANYTHING you want! Woo Hoo!! Well, after baby is born, new mothers can get very discouraged with the body they have been left with: their very own ‘baby weight.’ Yes, you are going to gain weight during your pregnancy, but it’s up to mom to decide what those extra calories are going to consist of. Making wise choices now will help you keep up those good habits when baby arrives, and you can keep modeling that healthy behavior for your child as he/she grows. I LOVE FOOD! I don’t believe in diets. I believe in having a healthy diet and making choices that I can live with in the long-term. In general, whole foods are going to be better for your body than processed foods and 58 Community Seeds . Fall 2010

you have got to eat your fresh fruits and veggies everyday! There are some common sense guidelines for good nutrition that I like to share whenever the subject of ‘dieting’ comes up in my class,

and I hope you find them useful too.

#1 FAT While it is true that fat is calorie-dense, and reducing your intake of fat can reduce overall caloric consumption,

not all fats are created equal. Including healthy fats in each meal is a great way to keep you fuller longer, reducing your likelihood to snack on unhealthy foods later. Healthy fat in your diet will

Healthy Living

also help you loose excess fat in your body. Make Omega 3 Fats your best friends; they are known for their almost emulsifying power on body fat. A diet low in fat can also cause fat-soluble

vitamin deficiencies. For example, if you eat pasta with tomato sauce and don’t include fat in the meal, your body cannot absorb all that wonderful vitamin A in the sauce… What a waste! Some great fatty foods that are easy to make part of your normal diet include fish, nuts, peanut/almond butter, avocado, flax seeds and olive/grape seed/flax oils. Grass fed meats are also higher in the Omega 3 fats than their grain and otherfed counterparts. #2 CARBOHYDRATES Sweet, sweet carbs… This is our battleground ladies! But, just like fat, not all carbs are created equal. When comparing what your body can do with the carbs of an apple versus a bagel,

the winner is clear. I love bagels with cream cheese as much as the next girl (my mouth is watering), but apples have so many nutrients, fiber and tastiness, there’s no contest! We need carbohydrates for our brain and nervous system as well as a million other bodily functions. But eat too many starchy or simple carbs (i.e., potatoes or white bread), and our body can turn it into fat for storage. These same carbs can also make us RETAIN WATER (i.e., wheat, gluten), making us look and feel like we have more body fat than we may actually have!

jeans just a little sooner than if you had gone crazy with the bagels.

and even desserts. Then they are disappointed when the pounds don’t just melt away. While whole grain is better than not, trying to get most of your carb requirements from fruits and vegetables is really going to pay off at the end of your pregnancy. You may even be able to fit into those pre-pregnancy

Corn! Corn is considered a grain and a starchy vegetable, and is VERY good for you. There are lots of nutrients and good healthy fiber in corn and corn flour is now being used in many Gluten-Free products. I encourage you to try some the next time you are at the store. #3 PROTEIN For the most part, people tend to get the amount of protein they

FIBER! I have always been a big advocate of fiber, a good carb. Fiber helps carry toxins, bad fat and cholesterol out of the body and keeps your digestive tract clean and healthy. This is especially important for pregnant women. What about whole grain? With the new craze for everything whole grain, many people have taken that as a green light to eat endless amounts of their now whole grain or fiber-enriched crackers, breads, pastas, w w w.communityseeds.com

Healthy Living

need, so Iâ&#x20AC;&#x2122;ll keep this brief. If youâ&#x20AC;&#x2122;re a vegetarian, combining grains and legumes will give you complete proteins, meaning you are getting all of the proteins (essential amino acids) your body cannot make on its own. Beans and rice, almond butter on whole wheat bread, and beans on a flour or corn tortilla are all examples of combining foods to make complete proteins. Some vegetarian sources of complete proteins include soy/ tofu, buckwheat, and hemp nuts or hearts. #4 EXERCISE Getting or staying active during your pregnancy is going to make it that much easier to keep moving after baby is born. It will feel great for you to get

your heart pumping and feed oxygen to your body (especially when you start to feel like you may never see your feet again!). Strengthening your body will prepare you for the big day, giving you more energy and stamina for the sprint or marathon you may have ahead of you. A strong back and core will help you support your growing

belly, prevent sway back and back aches. You will need strong arms to lift and carry baby in and out of everything. The more you can do to strengthen your body before baby comes, the better your body will feel and the easier it will be to keep it up when you have less time and energy. Making wise choices in food and fitness now will help you keep up the good habits when baby arrives, so you can keep modeling that healthy behavior. You should not have to deprive yourself of food you love completely, or those will be the things you crave. No need for torture, there is too much good stuff out there to enjoy! Happy eating mommies!!

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Healthy Living

Football Party Hearty! By Susan Burke March, MS, RD/LD, CDE

f you are an armchair quarterback sitting around drinking brews or sodas and chowing down on fatty wings: chips and dips won’t help you make the cut! Score a nutritional touchdown and serve some healthy snacks while rooting your team on to victory. Here are some quick tips for healthy football-friendly fare and a chili recipe that’s a sure winner.

“At half time, get up and do 100 jumping jacks!”

illa Tort . d ie of fr aked d d a b nste fferent s of frie ed. i s di rie hip ok ed c ome in he calo ure co e, k a t b s c re ose chips 30% of re pres alorie f o h sc to ato ha nc r lway nd pot ves up ™ whic ot mea gula A e r a f n • s o sa ps p chip rs and Popchi at does ead , ½ cu t s n f i o m t flav - or try duced size. , bu ur crea resh o d s e r l n wil nfat so diced f d ¼ rtio chip ree or x o i p m n f o f e Fat- atch th ied dip up of n cup o nion, a d. Mix e r o c ¾ so w : Any d add ½ e, and green d drain serve ips . OR y 46 ped d an nais am, • D ur cre mayon of chop s, rinse serving ip. Onl so nfat cup e olive before ream d to more o ¼ n , f r ip c o toes pped r ½ hou r sour mpared a m ve la o or ho to Ser of c erate f of regu oons c . . p y l u k p g m c with refri tead quic bles crea and dip ins three ta t sour add up prayed with s n fa bea ies per for full- ut they pcorn rinkled or o r b p calo double ritious, pped p and s er Buds es for y o i t t than are nu of air-p ng spra Try But 0 calor rams i 6 uts d 10 g owl ook les. nly • N giant b ored c r granu with o about f fat an ave o s w a e av nd er-fl ed butt Deliciou of fat a grams r micro t t u t 8 b la ydra Butter. a trace ories, 2 e regu h e d l c er th only ly M 0 ca en t Mol cups, ave 28 ium ov hick s grea c d e S o h e s it ay thr dium. s of ks w nd alw pared c m o i t s a s r a re g of rella opular eady p ve 188 milli a 0 z z 3 r p a . l o 3 ally ma of dm nd s . corn pop ace frie ey’re re buy the cers) a igrams cheese l l o l h i gr ep m ially ied can . T • R ewers . You ehouse nd 546 on of fr , espec t-up sk food at war f fat, a d porti eggies and cu y t r o e v y pa ciall grams me siz runchy ashed time. e p w p (es ies, 9 the sa kes c pre- ero pre i r c l r i o e l n e z ov ca ga on ium : every Buy or y to go… d o s ad tés ip. rudi tasty d u’re re C yo • a with ies and g veg

62 Community Seeds . Fall 2010

Healthy Living • Se rve a h ealthy wheat hero ro submarine sandw lls give and nu ic trition y o u t h (not to at extr h. Wholewhite b a m re a beef o ad. Layer o ention taste) dded fiber r lean c n ompar turkey ha slices; e slice in m, shredded breast, lean d to t sliced r l onions o 2 inch port ettuce and t oast • Ke o i o and pi mato ns and ep the ck serve mayon calories low les. with n Fat-fre aise, low-ca by using low lo e fat varieti dressings s rie ketchup h e a ould s are nd m • Imb ibe wit so good, yo be offered… ustard. h ca the u wo up! O ne reg ution, becau n’t miss the new ula se tho calorie se bre fat. s; inste r beer rang ws e a s betw calorie een 15 add s per b d serve ligh tb 0o has ab Ingredients: out 10 ttle. A 5-oun eer with abo 200 0 calo c u alcoho e t • 1 lb of 97% lean ground beef or turkey 100 glass o ries, a lic spir f w s i n d i ts such Serve e oes on or firm tofu, drained a e a sodas variety of di s vodka, gin ounce of • 1 onion diced et sod and al or sco • Do a w s t c a , h ys hyd flavore . n’t for • 2 cloves garlic, minced soda i get…substit rate with ple d club • 1 green pepper, seeded and diced sl nt ut mayon ike substitut ing juice for y of water. • 1 tsp olive oil ing reg r n ular so egular An 8-o aise…you’re ur crea • 1 ~28 ounce can tomato puree (no salt unce g n m for lass of ot going to about s 12 ju added) a splash 0 calories. ice, unswee ve calories. t O e o • 1 ~15 ounce can each kidney beans, or lime f 100% juice ffer club sod ned, has a with and a for a lo white beans, and pinto beans, rinsed a pi wer ca lorie re ece of fresh and drained freshin lemon g beve • 3 small-medium baking potatoes, rage. scrubbed and cubed • 2 Tbsp chili powder • 1/4 tsp salt • 1 tsp cumin • 2 cups water

Susan’s

Weight-Wise Chili

Directions: In a large, nonstick saucepan over lowmedium high heat, heat olive oil. Add garlic and cook until just softened. Add the onion and pepper and cook 2 more minutes; then add the ground meat or crumble in the tofu: cook about 5 minutes. Drain off fat if using meat; add pureed tomatoes, canned beans, potatoes, seasonings, and water. Reduce heat to low and simmer, covered, for approximately 30 minutes or until potatoes are tender. For thinner chili, add a cup of broth, wine or water. Serve with a tossed salad. w w w.communityseeds.com

Healthy Living

HOW TO EAT

VEGETARIAN

By Ana Streifel

The vegetarian lifestyle is becoming an ever popular mindset and way of living in many cities across the U.S. As availability of vegetarian items, such as soy products and meat substitutes increases, it makes it easier for people to adopt and sustain the lifestyle. There are a variety of reasons why one would become vegetarian, but the fact that it is one of the healthiest diets around, when done correctly, is likely a major reason why it has stayed in the mainstream for so long.

Forms of Vegetarianism

There are many forms of vegetarianism. The strictest form of vegetarianism is veganism. Vegans consume only plant products and nothing that was derived from animals. Another form of vegetarianism includes the consumption of dairy products. Lacto vegetarians consume milk and milk by products such as milk, cheese, whey products, etc. They still do not eat egg products, unlike lacto-ovo vegetarians who consume egg and dairy products. The last main form of vegetarianism is being a pescatarian. Pescatarians consume plant, egg, dairy, and fish products as part of their diet. When compared to a diet high in red meat, each form of vegetarianism can provide health benefits to those who follow them; however, there are some nutritional consequences as well. Vegetarians need to practice smart eating choices to ensure they do not compromise their well being. Continued on page 66 64 Community Seeds . Fall 2010

Healthy Living

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Healthy Living

Benefits

Vegetarians consume much less saturated fat in their diets. Saturated fat is found only in animal products and is highest in red meat, full fat dairy and egg yolks. Saturated fats contribute to heart disease because they increase the amount of bad, low density lipoprotein (LDL) cholesterol in the blood. These take cholesterol from the liver and put it in the bodyâ&#x20AC;&#x2122;s tissues, such as your arteries. They also increase the amount of good, high density lipoprotein (HDL) cholesterol, which is actually a defense mechanism and not a benefit. Vegans would be at the high end of the spectrum because they consume no saturated fats. This would be followed by lacto vegetarians, lacto-ovo vegetarians, and finally pescatarians; last due to the amount of animal products they consume. Pescatarians do have a benefit over the others when it comes to heart health. Fish is natureâ&#x20AC;&#x2122;s most available source of omega-3 fatty acids, DHA and EPA. Omega-3s increase HDLs, which do the reverse of LDLs, and take cholesterol from the bodyâ&#x20AC;&#x2122;s tissues to the liver to be removed. Omega3s have anti-inflammatory properties, which benefit the vascular system by lowering blood pressure though the act of relaxing the blood vessels. They also are good for reducing inflammation caused by arthritis. All the other forms of vegetarians can also consume omega-3s in their diet because they are also found in foods such as walnuts and flax seed. However, they are harder for the body to break down, and less available to be used. Fiber is a crucial component to digestive and heart health, and vegetarian diets are typically high in it. Fiber is found in all plant 66 Community Seeds . Fall 2010

products and is divided into two types: insoluble and soluble. Insoluble fiber is the kind your body and intestinal bacteria cannot break down. Insoluble fiber helps keep you regular, and reduces the time carcinogens have in contact with your intestines. Insoluble fiber is high in foods such as: lettuce, carrots, fruit and vegetable peels, and grain bran. Soluble fiber is the kind your body cannot break down, but intestinal bacteria can. Soluble fiber becomes a gel like consistency in your gut which binds bile and excretes it. For the body to make more bile, it takes cholesterol to the liver by HDLs, thereby reducing cholesterol in your tissues and bloodstream. Soluble fiber is high in the fleshy parts of fruits and vegetables, oats, beans, peas, strawberries, and citrus fruits.

Implications

If you are not careful, there can be a slew of negative effects from following a vegetarian diet. More complications arise when the more strict form of vegetarianism followed, as it gets harder and harder to find supplements to replace the animal products being omitted. One nutrient that is commonly seen as being deficient in vegetarians is iron. Heme iron is iron that is from animal sources and is the most absorbed form of iron in the human body. Non-heme iron is the iron from plant sources, and it is not readily absorbed. To get the most out of non-heme iron, pair it with something acidic, such as cooked spinach with a splash of lemon juice. Not having a good supply of iron in the body can result in lethargy, fatigue, moodiness, slow wound healing, and bruising. Zinc is another nutrient that has similar effects when

Healthy Living

inadequately consumed. To obtain enough iron and zinc, eat foods such as beans and lentils, seeds, nuts, and leafy greens. Getting complete protein is tough to do as well. Animal proteins are complete, meaning they contain all the building blocks of proteins we need but cannot make in our own bodies. Vegetarians who get most of their protein from plant sources need to make sure to pair up the right foods at each meal to ensure completeness. Nuts and seeds can be paired with vegetables, or beans and legumes to obtain completeness. The same goes for legumes and grains, and for grains and vegetables as well. We need complete protein to build muscle, strengthen immunity, and to keep our cells strong. There are so many processes in the body that use protein, so if it is not being consumed, your body will begin to break down its own muscle to fuel those processes. There are other nutrients that may be lacking in a vegetarian diet as well. Vitamin B12 is only found in animal products. To replace animal B12, vegetarians should

consume fortified breakfast cereals, or take a supplement. Finally, calcium is key. Calcium is crucial to building and maintaining strong bones and teeth, but it is also used in many body processes as well such as nerve and muscle functioning. Not getting enough calcium can result in spasms and abdominal and other muscle cramps. Non animal sources of calcium include almonds, leafy greens, soy products, greens, and okra.

Living the Vegetarian Lifestyle When done wisely, the vegetarian lifestyle can offer numerous health benefits. If you are thinking of adopting any of the forms of vegetarianism, seek the advice of a doctor or nutritionist to ensure you are doing everything correctly. You do not even need to fully adopt the lifestyle. Try doing a meatless day during the week. You will probably save money, and over time, a few inches on your waistline. Also, eating a few more fruits and veggies can never hurt!

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Healthy Living

Getting Your Best Organic Food By Bryce Main

It is a fact that buying organic produce from your natural food stores is a better and healthier choice than simply buying produce grown using pesticides or non-organic means. Nonetheless, even that knowledge brings further questioning as to how to buy the best and cheapest produce out of all the competing growers. In this case, we’ve compiled a list of tips that might help you make better organic purchases.

2. Find Alternative Vendors

1. Be the Grower

Now that organic food has become Being a grower for your own more accessible, finding the location organic food can guarantee many of your local organic food distributor more things with your foods than if is key. Try looking in your areas for local you buy it. For example, the guarantee farmer’s markets, CSA Box programs, Food that you know everything that went into Co-Ops, or natural food outlets for your your crop, the quality, depending on how most convenient food needs. If you go to well you care for it, and most of all, cost! a supermarket, look hard for the words Though it might seem somewhat of an “certified organic” or “pesticide-free” investment at first, growing your own 3. and you should be on the road produce is a choice that will make Make Sure toward making the best you less reliant and more the Food is Certified food purchase. self-sufficient.

Organic

If a produce item is certified organic, then it is an item that has been grown according to strict uniform standards that are verified by independent state or private organizations. Certification includes inspections of farm fields and processing facilities, detailed record keeping, and periodic testing of soil and water 5. to ensure growers and handlers meet the Find Out When standards which have been set for food Produce Was Picked that is deemed healthy and grown 4. This may be obvious, but always find in a way that doesn‘t harm out when that piece you’re considering Know What the environment. to purchase was picked. Fresh produce is Was Used in Growing important because as soon as it is picked, the Produce it loses vital vitamins and nutrients from no Not knowing what goes into your longer being planted and begins to stagnate food can be very harmful to your health and rot. Fresh fruit or vegetables right off as there are a lot of variables such as the plant provides the greatest meal pesticides or growing methods which choice and knowing when certain can directly affect how the food affects produce was picked may help in you. Doing research on the food making the right one. you buy can properly prepare you for eating healthily and happily! 68 Community Seeds . Fall 2010

Healthy Living

6. Make Certain it Has Been Grown Locally

Finding out whether your food is grown locally or not is important because it considers one crucial reality; freshness. Even if the food is organic, how far from where the food was grown to your location was it shipped? The best food is typically the kind that makes the shortest distance to its sale. Even if your produce was organic, if it was shipped across the country to get to its destination, then it was probably frozen to keep it from turning bad, hurting its freshness immensely.

7. Find Out if Making Your Purchase is “Slow Money”

Slow Money is a movement to organize investors and donors to steer new sources of capital to small food enterprises, organic farms, and local food systems. Slow Money takes its name from the Slow Food movement. Slow Money aims to develop the relationship between capital markets and place, including 8. social capital and soil fertility. Similar to Know Your non-profit, Slow Money is money spent that is likely to stay within the Growers community and back into the Knowing your food is vitally collective pocket. important to your health, sense of self, and well-being as well as your knowledge of good growing methods, and knowing your growers is an extension of that. Getting to know your growers will most likely contribute to the community and make oneself more aware of a possible food source that provides a new and 10. fulfilling relationship to truly Compare appreciate how you support Organic and Nonorganic food.

9. Compare Values of Other Sales

This is just savvy spending, but don’t just think that any food is fine as long as it is organic or fresh. Marketing is designed to make all foods new and appealing cosmetically, but really comparing different produce sources will ensure that you make the best purchase in terms of quality and finances.

Organic Vendors

The point of this tip is to truly understand how much better for you organic food is. It has no chemical toxins, possesses more nutrients, doesn’t deplete plant soil, isn’t genetically modified, and is healthier for animals as well. Once you decide to start eating organic food, you are supporting an idea that promotes all these qualities.

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Healthy Living

HowNutrition to Read a Label From Start to Finish Jamie Danno

ll products we consume have different nutritional content, but does the average person take the time to get familiar with what we are putting in our bodies? People use food labels for different reasons, but if you are the average person, you are unsure how to understand the facts set before you. By creating a breakdown of the food label, you should be able to use this information more effectively. Nutrition labels are an easy way to navigate products and should not be a form of “diet surprises.” Being informed about your food choices will help contribute to positive decision making when considering a healthy diet. I have separated the nutrition label into sections, 1 through 6, as a guide in order to understand the facts. My hope is that you take away some helpful tips about labels and how to use them to your advantage when purchasing food products. It’s important to be a smart consumer by consciously educating yourself about what you are putting into your body, as well as being informed on the products you support.

1. Where to Start?

The first place to start when looking at Nutrition Facts is the serving size. This shows the number of servings in the package. The serving size is measured in units such as cups or pieces, followed by the metric amount. Each size of the serving influences the amount of calories 70 Community Seeds . Fall 2010

and nutrient amounts listed throughout the label. It is important to pay attention to the serving size and how many servings are in the package. Therefore you can regulate how much of this product you are consuming.

2. Check Calories:

Calories give a measurement representing each gram of food that is associated with a particular amount of energy that is released when the food is used up. Essentially, it is how much potential energy you intake from a serving of the food. This section can help you manage your weight depending on if you’re trying to gain, lose or maintain. It is also important to acknowledge the measurement next to calories that reads Calories from Fat. For example,

Healthy Living

the nutrient label on page 70 reads that there are 250 calories and 110 calories from fat. This means that almost half of the calories from one serving of this product are fat. Therefore if you had two servings, you would consume 500 calories and 220 would come from fat. Remember, eating too many calories from fat per day is one of the leading things that contribute to people to becoming overweight and/or obese.

there to help you compare the amounts per serving in the product, to those daily values you should be cautious of while staying on a 2,000 calorie diet.

6. Percent Daily Values (%DV)

The Percent Daily Values are recommendations for key nutrients on a 2,000 calorie diet. Although many of us don’t know what our calorie intake should be day to day, you can use the Percent Daily Value as a frame of whether or not you consume more or less than Nutrients: How much? 2,000 calories. The Daily Percent Value The nutrient section is separated into also helps you determine if a serving two main groups; the group where you of food is high or low in nutrients. Each should limit nutrients and the group nutrient is based on 100% of the Daily where you should get enough nutrients. requirements for that nutrient (for a 2,000 calorie diet). Therefore, you can 3. Limit These Nutrients: tell whether the percents of nutrients Limit eating too much fat, saturated fat, are high or low and how those percents trans fat, cholesterol, and sodium. Eating factor into your total daily recommended too much of these nutrients may increase allowance. For example: This nutrient your risk of chronic diseases like heart label states that 5% Daily Value or less is disease, cancers and high blood pressure. low and 20% Daily Value or more is high. According to this guide, since 5% daily 4. Get Enough Of These: value is low for all nutrients, you want Be sure to eat plenty of dietary fiber, to make sure those nutrients I told you vitamin A, vitamin C, calcium and iron. about “to limit” are low, and those I told Having enough of these nutrients can you “to consume more of” are in high reduce the risk of disease and poor value. The Percent Daily Value makes health conditions. it easy for you to make comparisons between products or a similar brand.

5. Footnote

Keep your eye open for the * followed by Percent Daily Value located on Nutrition Fact labels. This section is the footnote, which refers to the Percent Daily Value (%DV) based on a 2,000 calorie diet. All food labels must have this statement on their products. Notice the amounts located under 2,000 or 2,500 caloriesthese are the Daily Values for each nutrient listed and are based on public health experts’ advice. Daily Values are recommended levels of intakes and can be higher or lower depending on personal calorie needs. These amounts expressed by health experts are placed

As you can see, Nutrition Labels provide essential information toward maintaining a healthy lifestyle. By using Nutritional Facts as a guide when purchasing food items, you can make better choices about the amount of nutrients you consume. Our bodies need specific nutrients per day in order to produce energy. The more aware we are of what we eat, the healthier we can be. My advice is to cherish your bodies and be kind to them because we only get one body, one life and one soul. Try to take advantage of the information out there to become a smarter consumer, and therefore, live each day to your utmost potential.

*www.fda.gov/food/lablingnutrition/consumerinformation

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Cookâ&#x20AC;&#x2122;s Corner

The fall issue is always a favorite of ours. It is a great time to fill your house with the wonderful smells of freshly made meals! Since this issue deals primarily with food, Associate Editor Amy Behlke and Intern, Jamie Danno have come up with some great recipes for you to try this the fall. As always, try to find the freshest ingredients available and buy organic when you can!

Cookâ&#x20AC;&#x2122;s Corner Photo by Jayne Locas

72 Community Seeds . Fall 2010

Healthy Eating

HOME-COOKING SOLUTION FOR BUSY FAMILIES by Amy Behlke

FRIENDS & FAMILY Invite some of your best friends and close family members to participate in a fun day of cooking and food preparation. With a little planning, some prep work and a lot of cooking fun, you will all reap the rewards of working together to create homemade meals for your families.

Stock Your Freezer...

The Fun Way!

hese days it seems that so many of us are over scheduled and under nourished. Between working, commuting, parenting, cleaning and everything else, who has time to put together a real, wholesome, homemade meal for their families anymore? While serving healthy, good quality food to our families is high on the priority list, it may not always be possible on a nightly basis. Pulling something quick out of the freezer is often the only option for busy families who have no time to prepare food from scratch during the week. This is the reality for many, but it does not have to mean processed TV dinners and preservative-filled junk food! With so much to do and so little time, one good solution would be to invite a few friends to get together, combine your resources, put in an afternoon of quality time in the kitchen, and stock your freezer full of nutritious, homemade meals. Hosting a â&#x20AC;&#x153;food prep partyâ&#x20AC;? is a creative and fun way to put those weeknight dinner blues to rest.

Photos by TracyLynn Photography

When planning your food prep party, choose a date and time that will allow 3-6 hours for set-up, assembly, and clean- up. Find a space to assemble the meals with floors that are easy to clean and that has lots of table or counter space. Invite up to ten friends who would be interested in doing some prep work ahead of time. In order to save time, have each participant arrive with specific parts w w w.communityseeds.com

Food Prep Party, Continued of the meals, prepped and ready to go. If each person does some cooking at home and brings it to share, the meal assembly will go more smoothly. Each person will also have to bring pans, specific ingredients and cooking tools on the day of the food assembly. Breaking up the work and shopping list makes the cooking go faster and saves money for everyone. On the day of the gathering, break the room into food prep stations. Each station should have everything needed to assemble

one meal, as well as ample work space for at least two people to prepare their food at a time. Make sure all cooking tools, bowls, dish towels, and whatever else will be needed, are readily available. Place two copies of each recipe at the corresponding food prep station. To speed the process up a bit, have participants work in teams. In pairs, participants will rotate through the stations preparing two of each dish, one for themselves and one for their partner. It is easy to whip up a double-batch of each recipe and this way, everyone only has to rotate through half of the stations.

Each participant should chose one of the following items to purchase and prepare ahead of time (amounts are based on recipes referenced in this article): • • • • • • • •

•

Prepare a double-batch of pizza dough and have it ready to be rolled out for pizzas / calzones Prepare 28 pounds of meatball mixture so it is ready to be scooped into meatballs (this could be split between two people to save money) Make 8 gallons of marinara sauce so it is ready to be bagged Make 4 gallons of cream sauce for Swedish meatballs so it is ready to be bagged and bring 8 cups of sliced mushrooms for the calzones Make pizza sauce for pizzas and calzones and bring 30 cups of shredded Mozzarella cheese Brown 15 pounds of ground sausage to go in calzones and lasagna Purchase the following items for lasagna: 5 pounds uncooked lasagna noodles, 150 ounces cottage cheese, 14 cups grated Parmesan cheese, 12 eggs and 3 cups dried parsley Purchase the following items for Monterey Casserole: 7 cups cottage cheese, 30 ounces cream cheese (softened), 5 cups sour cream, 10 cans cream of chicken soup, 10 tsp salt, 10 (4 oz) cans diced green chilies, 30 cups uncooked Minute Rice, 10 cups grated Monterey Jack cheese, 20 tomatoes and 7.5 cups corn chips Purchase the following items for enchiladas: 12 pounds shredded Jack cheese, 10 cans mild green chilies, 20 cans cream of chicken soup, 10 cans chopped olives, 10 cans sliced olives, 12 pints sour cream, 7 pounds shredded cheddar and 80 flour tortillas

Each participant will leave with:

• • • • • • • •

3-4 dozen meatballs 2 qts. marinara sauce (for spaghetti and meatballs or meatball sandwiches) 2 qts. cream sauce for Swedish meatballs 1 large pizza crust with sauce and cheese (to freeze and add toppings later) 1 large family-sized calzone with sausage and mushrooms 1 large sausage lasagna 1 Monterey Chicken and Rice Bake 1 large White Chicken Enchiladas

74 Community Seeds . Fall 2010

Be sure to cover each dish with plastic-wrap and then foil to seal it completely for freezing. Any recipes that will freeze well would work for this kind of food prep party. Search through your recipe books or online for lots of freezer-ready ideas, or follow the guidelines for the food prep gathering as suggested below. Adjust the steps as needed. Please note that the suggestions below pertain to the recipes that follow and are set up for a food party with ten participants.

Each participant will need to supply the following items: • 1-2 Cookie sheets • 12 One Gallon Ziplock bags • 10- Sandwich Ziplock baggies • 3- 9x13 Casserole dishes • 2 Mixing bowls • 2 Mixing spoons • 6-8 Cups chicken, cooked and shredded (either roast your own chicken, buy 2 pre-cooked rotisserie chickens from any grocery store to skin and shred, or boil 12 boneless, skinless chicken breasts and then shred up that meat to have enough for the two chicken recipes)

Other items that will need to be provided on the preparation day: • • • • • • • • •

Melon ballers or cookie scoops (to make meatballs) Broiler pans (to bake meatballs) Ladles A few sharpies to label baggies Foil Plastic wrap Parchment Paper Parmesan cheese Several can-openers

Cook’s Corner

THE RECIPES Monterey Chicken Rice Bake

White Chicken Enchiladas I like to make these for friends and family who have just had a baby or are home ill. They are cheesy, yummy and easy to make ahead and freeze for a tasty meal anytime! Ingredients: 3-4 cups free-range chicken, cooked and shredded 1 lb. organic Jack cheese 1 can mild green chilies 2 cans cream of chicken soup 1 can chopped olives 1 can sliced olives 1 pt. organic sour cream ½ lb. organic cheddar, shredded Flour tortillas

This is one of our family favorites. It makes a huge dish and is so yummy! Ingredients: 1/2 cup organic cottage cheese 3 oz organic cream cheese, softened 1/2 cup organic sour cream 1 can cream of chicken soup 1 tsp salt 1 (4 oz) can diced green chilies 3 cups cooked free-range chicken (diced) 3 cups cooked organic rice (cooked in chicken broth) 1 cup grated organic Monterey Jack cheese 2 organic tomatoes (coarsely chopped) 3/4 cup corn chips (coarsely crushed) Directions: Blend cottage cheese, cream cheese and sour cream until smooth. Add mixture to remaining ingredients, except corn chips. Pour into 2 qt. baking dish. Sprinkle with corn chips. Bake at 350º F for 25-30 min.

Directions: Toss together: chicken, Jack cheese, chilies and chopped olives. Mix together: soup and sour cream. Place ¼ cup chicken mixture in the center of a flour tortilla, add 1 Tbsp. of the soup mixture and sprinkle with cheddar cheese. Fold. Repeat until no filling remains. Pour remaining soup mixture over the top and sprinkle with remaining cheese. Bake at 350º F for 45 minutes.

Recipe Links Pizza Dough Recipe- http://cookeatshare.com/recipes/pizza-dough-master-recipe-makes-8-crusts-to-freeze-1593 Meatball Recipe- http://www.amichiganmom.com/ Marinara Sauce Recipe- http://www.foodnetwork.com/recipes/giada-de-laurentiis/marinara-sauce-recipe/index.html Swedish Meatball Cream Sauce- http://www.recipezaar.com/recipe/Cream-Sauce-for-Swedish-Meatballs-97674 Easy Pizza Sauce Recipe- http://allrecipes.com//Recipe/easy-pizza-sauce-iii/Detail.aspx

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Cook’s Corner

Whole Wheat Pasta With Edamame, Arugula and Herbs 8 ounces uncooked whole wheat penne pasta 2 tablespoons olive oil 1 tablespoon butter 2 cups fresh or frozen shelled edamame * If frozen, they need to be thawed 2 cups loosely packed baby arugula 1 cup grape tomatoes, halved ¼ cup chopped fresh flat-leaf parsley ¼ cup fresh lemon juice 3 tablespoons chopped fresh basil 1 tablespoon chopped fresh thyme ½ teaspoon kosher salt 2 ounces fresh Parmigiano-Reggiano cheese, shaved 76 Community Seeds . Fall 2010

Cook pasta according to package directions, omitting salt and fat. Drain. Heat the oil and butter in a large skillet, over medium heat. Add the edamame to pan; cook 2 minutes until edamame are thoroughly heated, stirring occasionally. Combine pasta and edamame in a large bowl. Stir in arugula and next 6 ingredients (through salt), tossing well. Sprinkle each serving with cheese. Yield: 4 servings (serving size: about 1 ¾ cups pasta mixture and ½ ounce cheese). Submitted by Jamie Danno and

Healthy Eating

Butternut Squash Lasagna 1 Tablespoon olive oil 1 (1 1/2 to 2-pound) butternut squash, peeled, seeded, and cut into 1-inch cubes Salt and freshly ground black pepper 1/2 cup water 3 Amaretti cookies, crumbled 1/4 cup butter 1/4 cup all-purpose flour 3 1/2 cups whole milk Pinch nutmeg 3/4 cup (lightly packed) fresh basil leaves 12 no-boil lasagna noodles or spinach lasagna 2 1/2 cups shredded whole-milk Mozzarella cheese 1/3 cup grated Parmesan cheese

Heat the oil in a large, heavy skillet over mediumhigh heat. Add the squash and toss to coat. Sprinkle with salt and pepper. Pour the water into the skillet and then cover and simmer over medium heat until the squash is tender, stirring occasionally, about 20 minutes. Cool slightly and then transfer the squash to a food processor. Add the Amaretti cookies and blend until smooth. Season the squash puree, to taste, with salt and pepper. Melt the butter in a heavy medium-size saucepan over medium heat. Add the flour and whisk for 1 minute. Gradually whisk in the milk. Bring to a boil over medium-high heat. Reduce the heat to medium and simmer until the sauce thickens slightly, whisking often, about 5 minutes. Whisk in the nutmeg. Cool slightly. Transfer half of the sauce to a blender*. Add the basil and blend until smooth. Return the basil sauce to the sauce in the pan and stir to blend. Season the sauce with salt and pepper, to taste. Position the rack in the center of the oven and preheat to 375 degrees F. Lightly butter a 13 by 9 by 2-inch glass baking dish. Spread 3/4 cup of the sauce over the bottom of the prepared baking dish. Arrange 3 lasagna noodles on the bottom of the pan. Spread 1/3 of the squash puree over the noodles. Sprinkle with 1/2 cup of Mozzarella cheese. Drizzle 1/2 cup of sauce over the noodles. Repeat layering 3 more times. Tightly cover the baking dish with foil and bake the lasagna for 40 minutes. Sprinkle the remaining Mozzarella and Parmesan cheeses over the lasagna. Continue baking uncovered until the sauce bubbles and the top is golden, 15 minutes longer. Let the lasagna stand for 15 minutes before serving. *When blending hot liquids: Remove liquid from the heat and allow cooling for at least 5 minutes. Transfer liquid to a blender or food processor and fill it no more than halfway. If using a blender, release one corner of the lid. This prevents the vacuum effect that creates heat explosions. Place a towel over the top of the machine, pulse a few times then process on high speed until smooth. w w w.communityseeds.com

Cook’s Corner

Back to Basics: Make Your Own Organic Applesauce This Fall By Amy Behlke

You Will Need:

ne of the keystones of fall is the fresh, ripe apples that become plentiful during the season. One trip to the local farmer’s market or neighborhood orchard can yield a wide variety of these juicy autumn treats. Spending one afternoon in the kitchen will result in a pantry stocked with enough organic applesauce to make this fall-friendly treat last the whole year.

78 Community Seeds . Fall 2010

• Organic Apples- Use various types of apples: To avoid adding sugar, choose only sweet apples such as Fuji, Gala, Pink Lady, Honeycrisp, Red Delicious, or Rome, and do not use too many of the more tart apples such as Granny Smith’s. One bushel of apples will yield about 13 to 14 quarts of applesauce and it seems the flavor is best when the varieties of apples are mixed. • Apple Corer/Slicer- You can chop the apples with a kitchen knife, but this tool will make the process much faster. • Ball Jars- $9 and up online or in local stores • Canning Kit- complete with a jar grabber, lid lifter and jar funnel- $6 and up online or in local stores • Water Bath Canner- complete with a lifting rack- $30 and up online or in local stores • 2 or more large, thick bottomed pots- These pots need to be big enough to hold large amounts of cut apples while boiling. Be sure the pots have a very thick bottom so the applesauce does not burn! • Sieve- The sieve / grinder attachment available for KitchenAid mixers works great, but if you don’t already have a KitchenAid mixer, this can be a costly investment. A Foley Food Mill ($25) or food processor will also work. • Cinnamon

Healthy Living

Instructions:

1. Wash all of the jars and but it is a lot of work and will result in a lids in your dishwasher. chunkier applesauce. If you do not have a If you are making a dishwasher, jars can be large batch, the more cleaned by scrubbing specialized equipment is in hot, soapy water, recommended. rinsing, and then boiling the jars for 10 minutes. 5. In a large pot, season Keep the jars hot until the hot applesauce you fill them so they do with cinnamon to taste. not break when you pour If you used sweeter the hot applesauce into varieties of apples, you the jars later. Sterilize should not need to add the lids by boiling for 5 any sugar. minutes. 6. Fill the clean jars to 2. Wash the apples in cold within 录 inch of the water and chop using a top. Be sure to wipe any corer/slicer. Discard the excess sauce from the apple cores into your mouth of the jar before compost pile. Do not seating the lid; then, peel the apples. The tighten the ring around peels are packed with the lid. Place filled jars fiber and nutrients and into the canner and will be ground up to a cover with at least 1 fine pulp later when they inch of water. Depending are put through a sieve; on your altitude, so, there is no need to process the applesauce peel! jars in a boiling water 3. Put about 1 inch of canner at one of filtered water or organic the following times: apple juice into the thick 路 0-1,000 ft.- 15 min. bottomed pot with the for pint jars or 20 sliced apples, cover and minutes for quart jars. bring to a boil over high 路 1,001-3,000 ft.- 20 heat. If it starts to boil minutes for pint jars or over, turn to medium 25 minutes for quart jars. heat and continue to boil 路 3,001-6,000 ft.- 25 until apples are tender. minutes for pint jars or 4. Once the apples are 30 minutes for quart soft, remove from the jars. stove and sieve the 7. Remove the jars from cooked apples following the boiling water with the instructions on your the jar lifter and let hand-cranked food mill them cool. Be sure or KitchenAid mixer. not to touch or bump You can sieve small the jars. Let them cool batches of applesauce overnight before storing. using a food processor,

When followed, this very basic tutorial will result in large batches of delicious and healthy organic applesauce to enjoy all year long. For more detailed information and photos about making homemade applesauce from scratch, the following website can be very helpful: www.pickyourown. org/applesauce.htm.

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Community Seeds

Advertisers Index Ace Hardware American Red Cross Apple Blossom Baby Buy the Book Care Free Pools Chico Art School and Gallery The Chico Connection.com Chico/Paradise Seed Shirts Chico Green School Coldwell Banker, Rhonda Maehl, Realtor The Community Seeds Foundation The Durham Community Website Eco in Chico, A Baby’s Boutique Green Baby Expo Growing Up Chico Magazine In Motion Fitness Jamie Oliver’s Food Revolution Johnny Apple Seed Days Mythic NO VOC Paint NO EXCUSES Athletic Apparel The Paradise Connection Community Site Stay Vocal.com Sun Ovens International Sunshine Kids Club Tracy Lynn Photography

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Special Thanks To: In Motion Fitness ------------------------------------------------------------ www.InMotionFitness.com Coldwell Banker, Rhonda Maehl, Realtor --------------------------- www.HelpMeRhondaM.com

Additional Thanks To: Susan Burke March, MS, RD/LD, CDE ---------------------------------- www.SusanBurkeMarch.com

80 Community Seeds . Fall 2010

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