10 Signs of Nutrient Deficiency

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Foods that fight nutrient deficiency
Foods that fight nutrient deficiency

Many of us eat fast food or whatever is at hand because of the fast-paced lives we live. You might say to yourself, “I take a multivitamin; I’m good.” That is not always true. Supplements, at least high-quality ones, are not bad in themselves despite what some say. Some manufacturers are indeed mountebanks but not all. Additionally, not getting enough fiber can mean a short-circuiting on nutrient absorption. Living in the Coronavirus lock-down surely doesn’t help. If you have any of these signs of nutrient deficiency, it’s prudent to turn things around. Here are some signs.

Signals From Your Body Regarding Nutrient Uptake

  • You are developing a pale, sallow complexion. The problem may be iron deficiency. This makes for smaller red blood cells. Not only does it mean you produce fewer of them but they are filled with less hemoglobin. Hence, your skin looks less red. The American Society of Hematology says, “Iron is very important in maintaining many body functions, including the production of hemoglobin, the molecule in your blood that carries oxygen. Iron is also necessary to maintain healthy cells, skin, hair, and nails.” The solution? Boost your intake of dark leafy greens, grass-fed beef, lentils, and fortified cereals and breads.
  • You have stubborn acne. In the past this has been blamed on certain foods like chocolate and one of our favorites, commercial or homemade pizza. We now understand it a bit better. The lack of enough omega-3 fatty acids may be the culprit; they have strong anti-inflammatory properties. So if you are lacking, it can present as acne. The solution? Pick up some fish oil capsules and eat more salmon.
  • You Have Brittle Nails. If your fingernails have been breaking easily and often, it might be due to a lack of biotin, also known as vitamin B7, which nourishes your nail’s growth plates. The solution? Supplements are a good way to go. I take what is called on the bottle Super B-Complex, which contains 1,000 mcg which is equal to 3,333% of daily value. This is not an issue because it’s a water-soluble vitamin. Also, eat more eat more eggs, cheese, nuts, seeds, fish, organ meats, and vegetables such as cauliflower and sweet potatoes.
  • Your skin is parched and dry. You can blame this one on an omega-3 fatty acid deficiency. In this case, they help nourish your skin’s lipid barrier. This is the layer of oils that act as a gatekeeper to keep harmful germs and toxins out and essential moisture in. This deficiency can also manifest in more wrinkles and visible aging due to skin dehydration, ladies.
  • Lips that are sore and cracked. This can be the result of an iron deficiency and/or a riboflavin (vitamin B2) deficiency. The National Institutes of Health says, “The signs and symptoms of riboflavin deficiency (also known as ariboflavinosis) include skin disorders, hyperemia (excess blood) and edema of the mouth and throat, angular stomatitis (lesions at the corners of the mouth), cheilosis (swollen, cracked lips), hair loss, reproductive problems, sore throat, itchy and red eyes, and degeneration of the liver and nervous system.” Suffice to say I don’t want this one. The solution? Once again, a B-Complex vitamin should do the trick.
  • You have a wound that resists healing. If you are reading this, you know as an individual how long it takes your body to deal with cuts and scrapes. If it seems to be taking too long, you might have an iron deficiency. As a rule, shoot for 20 to 30 grams of protein at each meal and 10 to 15 grams of protein with each snack. Mind you, this is harder to do if you are a vegan but it’s not impossible. Peanut butter and other legumes are good. Carnivores are less likely to have this issue. Protein drinks are also readily available. I’m partial to favorites like this beef Stroganoff recipe that I make from time to time.
  • Are you experiencing bleeding gums? Usually this signifies that one is a bit derelict in flossing and brushing. But if this is not you, a vitamin K deficiency might be at the root (so to speak; pardon the pun) of your problem. It has a big role in role in helping blood clot, or coagulate. The solution? Look for vitamin K1 (phylloquinone) mainly in leafy greens and cruciferous vegetables. Vitamin K2 (menaquinone) is actually bacteria produced your gut. It is also available in fermented foods, cheese, natto, meat, dairy, and eggs, according to the National Institutes of Health.
  • Your hair is thinning. Your hair can be a mirror of what you eat. Protein and vitamin C deficiencies have been known to cause thinning or brittle hair as well as hair that falls out easily. Vitamin C assists you in making collagen, one of the building blocks of healthy hair and healthy hair follicles. Protein supplies amino acids destined for collagen (and other protein) synthesis.
  • Your nails are misshapen or discolored. If your iron levels are low, this can result in whitened or ridged nails. A vitamin B12 deficiency can make your nails turn brownish. A lack of biotin increases your risk of fungal infections that, in turn, can manifest as ridging and discoloration.
  • Premature graying of the hair. Going gray early can be caused by many things — genetics, some say worry, and the jury is still out on getting a fright. But we are concerned here with nutrition. The mineral copper helps you create melanin which is one pigment, among others, that imparts color to your hair. If you have low copper levels, or an underlying medical issue which stops you from metabolizing copper you ingest properly, this can turn your hair gray. Which I must say, I find downright fetching on most women although they likely disagree.

The bottom line here is that each sign of nutrient deficiency is linked to primary vitamins and minerals, but in reality, they’re all a “soup” in which all have a role. The best course of action is a well-rounded diet accompanied by high-quality nutritional supplements. As a caveat, if you can’t clear something up in short order, consult with your primary care physician.

References:



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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Black Rifle Coffee: A Product Review

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Black Rifle Coffee and destruction on auto. Yeah.
Black Rifle Coffee and destruction on auto. Yeah.

We have all gone through a lot after the COVID-19 lockdown. Not a lot of us are hitting up Starbucks on the way to the daily grind. Hey, we’re working at home in our PJ’s. But we still need out caffeine fix. Starbucks for me? No. I have Black Rifle Coffee Beans delivered twice a month.

Once a month used to do me right but since the Corona virus lockdown, my wife is working from home and coffee consumption has doubled. So… I went from once a month delivery to two. Is it expensive? Hmm. Not cheap but when you commit to being in the delivery “club” shipping is free.

How Good is Black Rifle Coffee?

I would say, “exceptional” but you want more details, yes? OK, they start with the best beans. Then, they don’t roast until they are getting your stuff together. That stuff on the shelf at the grocery store? How long was it sitting? How long before it was roasted and ground? Belay that; this discerning coffee-fiend only uses whole beans. I am not adverse to adding some mint from my garden.

Now that you have the beans you have to use your coffee bean grinder. Most people buy already-ground coffee but I do not for two reasons:

  1. As soon as coffee beans are roasted they start releasing carbon dioxide and begin to slowly decay. The chemicals begin to transform and the cell structure of the bean starts to fall apart, and the best flavors of the beans start to become bitter and dull, rather like life during the pandemic. Grinding the beans accelerates the process.
  2. There are ground-up bugs in that can of pre-ground coffee you bought the other day. The FDA only gets concerned if more than 10 percent or more of green coffee beans are affected. Regarding “Insect filth and insects” the FDA Handbook says, “Average 10% or more by count are insect-infested or insect-damaged.” When I pour those whole beans into the grinder I can verify non-buginess.

Types of Coffee

They offer whole-bean, ground, instant, rounds (pods), canned, and bags (Just Black Cold Brew Packs). Something for everybody. The coffee brews are:

  • Light roast: Silencer Smooth, Gunship
  • Medium roast: Just Black Cold Brew Packs, Liberty Roast, Caf Coffee Roast, BRCC Instant, Thin Blue Line, AK-47 Espresso Blend, Five Alarm, Just Black
  • Dark Roast: Freedom Fuel, Blackbeard’s Delight, Beyond Black
  • Extra dark: Murdered Out (this is the one I brew up for myself and She-Who-Must-Be-Obeyed every morning and afternoon). It’s a good habit.

You might notice a theme in both the name of the company and the names of the products. That’s because this is a veteran-owned and operated company. I have to give Black Rifle Coffee high marks — 10 out of 10. Their brew is as good as I’ve ever swilled and their delivery is always on time. The beans are always roasted in small batches unlike the big industrial operations. The video below explains how they are handling the CoronaVirus situation.

References



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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Indoor Gardening: Basic Hydroponic Tools and Equipment

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Indoor hydroponic gardening
Indoor hydroponic gardening

It is no secret that commercial growers have been using hydroponic tools and equipment for indoor gardening for years. Like other businesses, these farmers need to generate revenue and provide a product to customers year-round. What if you want to become more self-sufficient during the COVID-19 lock-down? What about the average person that wants to do it on a smaller scale? The good news is that you can. Let’s look at what you need to get started.

Light for Photosynthesis

Dictionary.com defines photosynthesis thus, “the complex process by which carbon dioxide, water, and certain inorganic salts are converted into carbohydrates by green plants, algae, and certain bacteria, using energy from the sun and chlorophyll.”

Yeah, yeah, yeah; what you really need to know is that your plants need light to grow. Of course, sunlight is optimal; it provides the full spectrum of visible and non-visible light. It’s offered to us for free and is the best way to provide light for hydroponics. Many vegetable plants and herbs like mint and basil do best on at least six hours of direct light each day. Southern-facing windows and greenhouses have the potential to provide this amount of sunlight.

But what if that’s not in the cards? You’ll be best investing in grow lights. Look for ones from 4,000 to 6,000 kelvin to insure that they deliver both cool (blue) and warm (red) light.

Substitute Substrate for Soil

This is where the hydro part comes in. The water and nutrients circulate through the substrate which is a material such as pea gravel, sand, coconut fiber, peat moss, expanded clay pellets, etc.

Water

Clean water is critical. The water of choice is treated by reverse osmosis (RO). This purification process results in water that is 98% to 99% pure and your plants will thank you for it. You will also have to keep an eye on the water pH (a measure of alkalinity or acidity. For example, if you are growing tomatoes, they prefer a pH of 6.0 to 6.8 on a scale where 7.0 is considered neutral. Mint plants prefer 6.5 to 7.5. Growing beets? Shoot for 6.0 to 6.8. Knowing these numbers is important as you consider companion plants for your garden.

As far as fertilizer goes, you’ll want to buy a hydroponic premix because it will contain all the nutrients needed. I suppose you could cobble together your own but the expense/work ratio doesn’t make sense to me. Of course, it wouldn’t hurt to add foliar feeding every couple of weeks.

Types of Hydroponic Systems

As you might suspect, there is a range of systems to choose from.

  • Water culture. Uses a non-submersible air pump, air hose, floating platform, rope wicks, and grow tray.
  • Nutrient film. Uses non-submersible air pump, air hose, submersible pump, air stone, overflow tube, and grow tray.
  • Wick system. Uses non-submersible pump, air stone, air hose, rope wicks, and grow tray.
  • Ebb and flow. Submersible air pump, air hose, timer, overflow tube, and grow tray.
  • Aeroponic. Subersible pump, mist nozzles, air hose, and short-cycle timer.
  • Drip system. Non-submersible air pump, submersible pump, air hose, timer, drip lines, overflow tube, drip manifold, grow tray.

There are your basic hydroponic tools and equipment for indoor gardening. Whether you approach it as a hobby, as a serious farmer who is going off the grid, there are numerous benefits. The produce will be fresh, as organic as you make it, and available year-round.



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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Foliar Feeding with Medina Hasta Gro Plant Food

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Medina Hasta Gro Plant Food Plus and a pump-up sprayer.
Medina Hasta Gro Plant Food Plus and a pump-up sprayer

If you have any kind of garden — vegetables with their recommended companion plants, ornamental, or fruit trees, you know that fertilizing is key to healthy plants and a good yield. But did you know that in addition to ground fertilizer (not those little stakes), foliar feeding is important. Dictionary.com defines foliar as, “of, relating to, or having the nature of a leaf or leaves.” I do my foliar feeding with Medina Hasta Gro Liquid Plant Food.

Make-Up of Medina Hasta Gro

Fertilizers may use any number of ingredients but what you want to look for is the N-P-K ratio. For this product I use 6-12-6.

  • N = nitrogen. This is responsible for leaf growth and development. Its role relates to the plant’s coloring and chlorophyll. Nitrogen depletion may present as leaf yellowing in typically green plants often indicates a lack of nitrogen. In the case of Medina it is is derived from clean urea sources and has humic acid added into the mix.
  • P = phosphorus. This component targets root growth and flower and fruit development.
  • K = potassium. Potassium also plays a part in root growth as well as in stem development.

Foliar Fertilizer Application

This fertilizer is remarkably inexpensive. The jug in the photo at the top of the page contains one gallon of concentrate. It’s mixed at the ratio of 1/2 liquid ounce (about one tablespoon) per gallon of water. That is enough to do my small vegetable garden, my herbs (mint, rosemary, parsley, basil, etc.), two fig trees, one orange tree, and a sapling Don Juan Avocado tree.

To apply, just mix the concentrate and water in the sprayer, pump it up, and spray the leaves. Try to apply it on both the tops and bottoms of the leaves. How much? Enough so that you can see it dripping off. The best time of day for application is early morning or evening when it’s not too hot. Don’t wash the spray off the foliage. If you have any left over in your sprayer, don’t hesitate to spray your lawn or mulch. Waste not; want not.

I’ve had great results with Foliar Feeding with Medina Hasta Gro Plant Food on my garden this year. Applying it every couple of weeks works very well. I’ve seen better results at a better price than when I’ve used compost tea. Give it a try and happy gardening!



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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Checklist of Must-Have Tools for Living Off the Grid

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An urban homestead with vegetable garden.
An urban homestead with vegetable garden

Homesteading has become a buzzword du juor and an increasingly-popular lifestyle. But what is it exactly? Dictionary.com gives this somewhat legal definition, “a dwelling with its land and buildings, occupied by the owner as a home and exempted by a homestead law from seizure or sale for debt.”

More popular usage means living in a self-sufficient manner as much as possible. This means growing your own food, keeping livestock and fowl, and living off-the-grid in as many ways as you can. This includes generating your own electricity with wind turbines or solar panels, etc. This also means acquiring some must-have tools and supplies for living off the grid. Here are some essentials.

General Repair Tools

  • Duct tape. You already know — a million different uses. My Grandpappy swore by Scotch tape but I prefer to go industrial-grade.
  • Heavy-duty scissor car jack. Not just for changing flats anymore. This all-around tool will be a willing helper that won’t talk back or complain.
  • Belt sander. When building or repairing/refinishing furniture this is an invaluable tool.
  • An assortment of rope and tie-down straps. These will find a use on a day-to-day basis on your homestead.
  • Cordless drill, sawzall, circular saw, etc. Cordless is the way to go because you won’t always be working where an outlet is available. Just be sure to buy all your cordless tools from the same family (manufacturer) of tools so the batteries are interchangeable and you only have to keep up with one charger. I use and recommend Ryobi but Milwaukee and Makita are good as well.
  • Chainsaw. Useful for clearing brush, cutting up firewood, and heck, your artistic endeavors, if you are into that kind of thing.

Gardening/Farming Tools

  • A set of gardening tools. This comprehensive set should ideally be kept in a container that can be transported to to the garden/field as one unit so you won’t be making multiple trips. It should contain at least a kneeling mat if you use one, a shovel, gloves, limb trimmer, a basket to carry your daily harvest, and pruning shears.
  • Rotary tiller. If you have a good sized plot of land to work, this tool is essential for good root growth. You can rent one but it will be more cost-effective to buy your own in the long run.
  • A bucket or two. This is a multiple use tool, as simple as it is. I usually use one for mixing soil and amendments when planting.
  • Rain barrels. While a rain harvesting system might not technically thought of as a “tool,” it is essential for irrigating your crops close to the house. In general, plants prefer the pH (a figure expressing the acidity or alkalinity) of rainwater to tap water. And what would happen if your public water supply is cut off or contaminated?

Health-Related Tools and Supplies

  • Tweezers. Handy for close work and removing splinters. Keep one in your medicine cabinet and another in the glove box of your truck.
  • Antiseptics. You will need to apply this lickety-split, quick, and in a hurry when you get any cut or abrasion.
  • Bandaids. Keep an assortment of sizes and shapes on hand.
  • Moleskin. Take care of those inevitable blisters on your feet.
  • Safety glasses. This is one that many people ignore but do yourself a favor. The good Lord only gave you two eyes; replacements not currently available.
  • Soap. Yes, we’ve all got some but do we use it often enough? It should be a habit with the onset of COVID-19 pandemic or the Coronavirus as it is also called, but you can also pick up undesirable things in your soil and mulch in your vegetable garden.
  • Hearing protection. Save your hearing! The ones I use are headphones with a built-in AM/FM radio.
  • Fire extinguishers. Keep one in the kitchen, one in your pantry, one in your wood shop (next to your wood shop dust collector is a good spot), and one in your truck. They are cheap; there’s no excuse.

This is not an exhaustive list of must-have tools for living off the grid in the homesteading mode but it’s a good start. When the SHTF you will be glad that you prepared in advance. And you don’t have to live out in the country; we have a modest 1,200 square foot home but over the years I’ve surrounded us with fruit trees and my vegetable garden and my herbs for cooking and medicinal purposes. My latest addition is a Don Juan Avocado tree.

References:

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Growing Mint: An Herb Garden Staple

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Chocolate mint in the garden next to tomato plant
Chocolate mint in the garden next to tomato plant

Mint is a perennial herb with very fragrant, toothed leaves and tiny purple, pink, or white flowers. It has a fruity, aromatic taste and offers many health benefits. There are many varieties so you have a wide range to select from. One thing is certain — mint, grown organically, is an herb garden and kitchen staple, much as basil is.

The Many Varieties of Mint

The number of mint flavors can be a bit overwhelming; I like to keep at least two of them growing. An odd thing is the way you can identify it other than the smell. If you look close, the stem is actually square. The oddities of nature, yes? Anyway, pick your favorites from this list:

  • Chocolate. Yes, it really does look and taste like the real thing. My favorite additive to go into my dark-roast coffee grounds in the morning. None of those artificial chemical flavors for me.
  • Apple/Pineapple.
  • Spearmint. Was this your favorite chewing gum flavor as a kid?
  • Pennyroyal.
  • Citrus Mint. Just the thing for iced tea on a summer afternoon.
  • Corsican. This is one of the strongest tasting of mints and it is also the smallest; growing tight-knit it makes a good ground cover in semi-shady areas. Unlike most mints it can be difficult to grow. It likes to be well-watered. It makes a good companion plant for things like chives and tomatoes.
  • Peppermint. For adding a bit of candy flavor without all the sugar.
  • Banana.
  • Orange. Also good in tea and cold brew coffee.

Planting and Care of Mint

  • First, consider that mint spreads rapidly. This means growing it in a container or enclosed within some kind of root barricade to rein in the horizontal runners and underground rhizomes.
  • Mint likes light soil with good drainage; its native habitat is along stream banks.
  • Most varieties prefer some shade; check the exact requirements of your favorite variety/s.
  • It likes a thin layer of compost or organic fertilizer every few months.
  • Keep the area covered with a layer of hardwood mulch to retain moisture. Do NOT use any colored mulch. Those color chemicals and dyes are not your friends, especially if you intend to consume the leaves.
  • Other than watering, a light top-dressing with compost, some mulch, and occasional organic fertilizer, these are easy plants to grow.
  • Prune them back regularly. the smaller, younger leaves are the most flavorful… but, where you let them flower, the butterflies will thank you!

Nutritional Benefits

  • Aids in digestion.
  • Eases dizziness and nausea.
  • Helps with nasal congestion.
  • Boosts dental health.
  • Improves blood circulation.
  • Boosts immunity. That’s not a bad thing during the CORVID-19 pandemic.

By now you can see why growing mint in your garden or containers is a good idea. It’s healthy, tasty, nutritious, and importantly to many of us, easy to grow.

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Roasted Beets with Herbs and Orange Recipe

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Roasted beets with herbs and goat cheese
Roasted beets with herbs and goat cheese

This is a very easy dish to make. Some people think they don’t like beets, but be forewarned, this is not that processed stuff that old Aunt Martha plops out on Thanksgiving and Christmas along with the turkey. As a bonus, beets are super-nutritious and can help to lower blood pressure.

Buy your beets in a bunch at the grocery store. They are actually the root of the plant and so will most likely have the green leaves attached. These are also edible. Or, throw them in your compost pile. You do have a compost pile, right? Compost is just as important as mulch and you’ve already paid for the food.

Roasted Beets Ingredient List

  • 1 dozen (preferably organic) beets
  • 1 cup water
  • 1 large cinnamon stick, crumbled
  • 1 large shallot, minced
  • Finely grated zest of 1 orange
  • 1/4 cup white wine vinegar
  • 1/4 cup chopped flat-leaf parsley
  • 1/4 cup chopped tarragon
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 2 – 4 oz. crumbled goat cheese (the pic above used about 3 oz. to give you an idea)
  • 1/4 cup chopped chives

Preparation

  • Preheat the oven to 375°. Cut the leaves and the roots from the beets, wash them, and arrange them in a roasting pan (I use an 8″ X 8″ Pyrex) and add the cinnamon and water. Cover tightly with foil and bake for 1 hour.
  • While it’s baking, make the dressing by pouring the vinegar in a bowl, mixing in the minced shallot, orange zest, tarragon, parsley, chives, and oil.
  • Let the beets cool a bit and cut in 1/4″ slices. Some people might want to peel the beets but I prefer to leave it alone and get the added nutrition. Arrange them overlapping on a serving plate or platter.
  • Spoon the dressing over the beet slices and sprinkle the top with the goat cheese.
  • Eat.

Health Benefits of Beets

With all the good things going on with beets, it is a wonder that people don’t eat more of them. Consider:

  • Beets can lower your blood pressure. This is because they are high in healthy nitrates, which are converted to nitric oxide inside your body. Nitric oxide can help dilate blood vessels and lower your blood pressure.
  • Beets give your energy a boost. By dilating your blood vessels it delivers more oxygen to your muscles.
  • Lots of fiber. One cup of beets contains about 3.5 grams of fiber. Regularity is a good thing, even if we don’t talk about it much.
  • Many, many antioxidants. That is why beets have that vibrant red color. One in particular is betalain, higher in fighting off free radicals than vitamin C.
  • Good for your brain power. This, because of increased blood flow.

So there you have it. There’s no reason not to make roasted beets with herbs and orange for dinner today.

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

List of Cold-Hardy Mexican Avocado Trees

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A Don Juan avocado tree; freshly-planted
Don Juan avocado tree; freshly-planted

There’s only one drawback to fresh avocados that I can think of — the price. That’s why planting your own tree is such a good idea. The image above is the Don Juan variety that I planted yesterday. I’m generally not a big fan of staking new trees but this time, as I was finishing my tree planting adventure, the wind was beginning to whip and a rain storm was blowing in. This afternoon I can follow up with a top-dressing of compost and some hardwood mulch. Which species is right for you? Here is a list of cold-hardy Mexican avocado trees in alphabetical order.

When planting avocado trees, keep in mind that they like well-drained soil. They do not tolerate overly-wet soil well. As with your other trees and plants they prefer the pH of rain to tap water. It is always a good time to put in a rainwater harvesting system.

List of Avocado Tree Species

  • Brazos Belle. This one tolerates cold in the mid to low teens. The fruit is large and purple-black.
  • Brogdon. A mature tree can reach as high as 30 feet tall. Expect the crop to ripen ripen late from mid-July to mid-September.
  • Day. If you are into container gardening, this is a good choice. It will grow to 6 to 8 feet and will produce when it reaches 3 to4 feet high.
  • Don Juan. The Don can handle temperatures down to the mid to high teens. In height it can reach 20 to 25 feet when fully grown.
  • Fantastic. It’s considered to have one of the creamiest textures of the flesh. It is very thin-skinned and is very freeze-resistant.
  • Joey. This variety boasts a dark, purple-black skin and an egg-shaped fruit.It is one of the most prolific producers of any of these species. It is right behind the Fantastic in cold hardiness.
  • Lila. Lila bears medium-sized pear-shaped fruits. It is cold-hardy variety down to 15 degrees and when mature maxes out at 10-15 feet high.
  • Mexicola. This one is cold-hardy down to the low 20s. It’s known for its creamy, smooth taste which makes it a natural in dishes such as Tuscan kale salad.
  • Mexicola Grande. It is known for nutty flavor and has the best reputation for consistent fruit size if that is important to you as a home-owner. That would be low on my priority list but it is what it is.
  • Opal. No, not a precious stone or European car brand, but a medium-sized, pear-shaped avocado that many consider to have the “richest” flavor of them all. It is also the greenest of all the soft-skinned varieties so be aware of that when judging harvesting time.
  • Poncho. It is also called the ‘Pancho’ and bears a medium-large green fruit. It can tolerate cold down to the low 20s and is the latest of the producers from mid-August through October. In that respect, it pairs nicely with and early producer if you want fruit for a long period. And who doesn’t?
  • Pryor. The Pryor is cold-hardy down into the high teens and is also listed as one of the green-skinned varieties.
  • Wilma. It was probably not named after Wilma Flintstone but is one of the largest avocados on this list. It is known for its great flavor. It is a black-skinned variety and has been around longer than most on this list.
Avocado nutritional facts
Avocado nutritional facts

Avocado Health Benefits

Although avocados are high in fat, don’t let that put you off. They contain the “good fat.” As far as health benefits go, the avocado is right up there with tart cherries. Check out these health benefits:

  • Healthy weight loss. They are high in fiber so they make you feel full.
  • Eye health. The nutrients lutein and zeaxanthin fight macular degeneration.
  • Helps to prevent type II diabetes. It does this by stabilizing blood sugar levels.
  • Increases nutrient absorption.
  • Bone strengthening. It does this by providing copper, folate, and vitamin K.

Well, there you have it. Choose your favorite one or two from this list of cold-hardy Mexican avocado trees; enjoy money-savings, shade, and good health.

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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Creamy Parmesan Basil Chicken Recipe

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Creamy Parmesan Basil Chicken
Creamy Parmesan basil chicken being prepared

I made this tasty dish last weekend and it was a huge hit! All three of my basil plants are going gangbusters right now so if I’m not making pesto, spaghetti carbonara, or something else, I’m looking to be creative. I mention this because one of the keys to growing basil all season is to keep it trimmed back. If you let the flowers and seeds get out of hand you won’t be encouraging leaf growth.

This recipe is so easy and quick to make. I only spent about 45 minutes preparing it. It serves 4. Here’s how:

Creamy Parmesan Basil Chicken Ingredient List

  • 4 large chicken breasts (Whole, sliced in half, or cut into strips)
  • 1 box of pasta, your choice
  • 3 tablespoons butter (not margarine)
  • 4 large garlic cloves, minced
  • 1 1/2 cups heavy cream
  • 1/2 onion, finely minced (I prefer red onions but use what you like)
  • 3-4 ounces roasted red peppers, thinly sliced
  • black pepper to taste
  • salt to taste
  • 2 to 3 cups packed fresh basil leaves, cut up (quantity is a personal preference)
  • 1/4 teaspoon crushed red pepper flakes
  • 1 1/2 cups fresh grated Parmesan cheese
  • 1/2 cup white wine or chicken stock

Preparation

  • In a large non-stick pan on medium high heat, melt 2 tablespoons of the butter. Season chicken with salt and pepper, then sear, 4 to 5 minutes on each side, until just cooked. Remove the chicken from the pan and set aside.
  • Start the pasta cooking while continuing with the sauce; cook until al dente.
  • Add the remaining 1 tablespoon of butter to the pan. Toss in the onion, garlic, peppers, paprika, red chili pepper flakes, salt, and pepper. Saute for about five minutes, just until onions and peppers become soft.
  • Reduce heat to medium. Add wine or chicken stock to de-glaze the pan. Adjust heat as needed to bring to a gentle simmer until reduced by half.
  • Lower the heat to medium low. Add the cream to the pan. Stir it until a creamy sauce forms. Add in the Parmesan cheese and stir until it is melted into sauce. Stir in the basil and simmer until just wilted, 1-2 minutes.
  • Add the chicken back to the pan and allow to warm up. It’s done! Serve over the pasta.

You Might also Enjoy…

  • Low-Carb Egg Noodles Pasta Recipe. This is great for those who enjoy making their own pasta with a unique texture.
  • Panamanian-Style Ceviche Recipe. Ready to add some spice to your life? Most Latin countries have their own take on the exact ingredient list, but this is what I grew up with so it is the best. Lo siento mucho, Mexico y Colombia!

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Basil: a Savory Addition to Your Herb Garden and Kitchen

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Fresh-cut basil
Fresh-cut basil from my garden

The basil pictured above is fresh-harvested from my garden in preparation for making pesto (yum). Believe it or not, it is a member of the mint family. It is also known as great basil, sweet basil, or for the scientifically-minded, Ocimum basilicum. Whatever you call it, it’s delicious and an essential part of any foodie’s herb garden.

All other things aside, consider the economics of the situation — you can buy a plant from the nursery, or even Walmart for crying out loud, for the same price or cheaper than a plastic-wrapped one-time-use bundle from the grocery store. Who knows where that came from? Mine is organic and two minutes from plant to recipe. Why is there even a comparison? I understand that even apartment-dwellers can grow it in the kitchen window or better yet, a balcony if you have one.

Health Benefits of Basil

Most of the studies that indicate that tulsi (holy basil) was used to determine benefits. Tulsi is traditionally used for religious and traditional medicine purposes, and for its essential oil. It is widely used as an herbal tea, commonly used in Ayurveda.

  • Supports liver health.
  • Fights cancer. This is due to the phytochemicals present by increasing antioxidant activity, changing gene expression, triggering cell death, and slowing cell division.
  • Supports liver health.
  • Protects against skin aging. This effect is from using basil extracts in topical skin creams to improve skin hydration and reduce roughness and wrinkling. Eating it will not provide the benefit.
  • Supports cardiovascular function. The theory is that it lowers blood pressure due to the plant’s eugenol content. This can block calcium channels in the body, lowering high blood pressure. Calcium channel blockers are a popular class of blood pressure medications.
  • Boosts mental health.
  • Reduces swelling and inflammation.
  • Fights infection. A study in 2013 as reported by the US National Library of Medicine showed that sweet basil oil was effective against E. coli bacteria. The researchers determined that certain preparations of basil oil could help treat or even prevent some varieties of infection.

Recipes for Basil

It goes without saying that basil can be added to almost any recipe but here are a few of my favorites. Try them all. These are recipes that I have either invented or morphed together from several traditional recipes and modified to my taste. When I get into the kitchen to experiment, my wife invariably says, “Oh no!” But never fear, she has approved all the ones below.

Obviously, basil can be added to a variety of dishes whether you are going for taste or the nutritional value. But to ensure freshness, availability, and organic quality, plant it in your herb garden.

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.