Mistletoe Legendary Magical Powers Not Limited to Kissing

Mistletoe is a parasitic evergreen plant that lives on trees such as oaks, elms, firs, pines, apples and elms. Mistletoe berries are known to be poisonous to cats and other small animals.

Mistletoe is known popularly most to people in the west as the plant sprig that people kiss beneath during the Christmas season. The custom dates back to pagan times when, according to legend, the plant was thought to inspire passion and increase fertility.

In the centuries since mistletoe has acquired a reputation as an all-purpose remedy which has been used in folk medicine as a digestive aid, heart tonic, and sedative. It was also used to treat arthritis, hysteria and other mental disorders, amenorrhea, wounds, asthma, bed wetting, infection, and to stimulate glands.

And although mistletoe continues to be used as a remedy for many of these maladies there is significant disagreement among medical experts about the safety and effectiveness of the herb. Probably best to play it safe and restrict its usage to kissing beneath during the Christmas season.

Happy holidays to all.

Celery Leaves Actually More Nutritious Than the Stalks

Native to Europe and Asia, celery is usually found on marshy grounds where water is slightly saline. Celery became popular in Italy in the 17^th century and during the following 200 years spread throughout Europe to North America.

The Latin generic name apium is derived from the Celtic apon, water, referring to its favored habitat, while graveolens means heavily scented, alluding to its aroma.

“Trench celery”(so called for the method used for blanching the stems) is very hardy and harvested from the late fall to early spring, while the most recently developed self-blanching and American green types have a shorter growing season and are less hardy, cropping from midsummer until mid-fall. Less succulent, but full of flavor is the smaller stemmed “cutting celery”.

Celery is low in carbohydrates and calories, but high in potassium. Celery leaves are actually the most nutritious part of the plant containing more calcium, iron potassium, beta carotene and vitamin C than the stalks. Cultivated varieties are said to be beneficial in the treatment of rheumatism and as a diuretic.

Highly Nutritious Okra Synonymous With Gumbo

A close relative of the ornamental hibiscus, okra has been cultivated for centuries and originated in Northern Africa around the upper Nile and Ethiopia – eventually spreading eastward to Saudi Arabia and India. One of the earliest records of it growing in Egypt describes the plant, its cultivation and its uses in vivid detail.

Okra was introduced to the Caribbean and southern North America by slaves who brought the crop from Africa. The name “gumbo” comes from a Portuguese corruption of the plant’s Angolan common name.

Low in fat and calories okra is rich in calcium, iron, potassium and vitamin C, and also contains vitamin B6, thiamin and magnesium. Okra is used most often in soups, stews and curries as a thickener.

Mucilage from okra has been effectively used as a demulcent, soothing inflation. In India, infusions of the pods are used to treat urino-genital problems as well as chest infections. Okra is also added to artificial blood plasma products.

Salad Favorite Cucumber Once Prized as Fertility Charm

A member of the same plant family as melons, pumpkins and winter squash, cucumbers have been cultivated for many centuries. The first record of the cucumber was in Mesopotamia around 2000 B.C. in the earliest known vegetable garden, and cucumbers were known to have been grown in India 1,000 years later.

First century A.D.  Romans cultivated cucumbers in baskets or raised beds mounted on wheels so they could be moved around “as the sun moves around the heavens”. When the day cooled they were moved back under frames glazed with oiled cloth known as specularia. Ruler Tiberius found them tasty and was said to have eaten them every day.

Early varieties of cucumber were quite bitter and were boiled with oil, vinegar and honey. They were a common ingredient in soups, stews and as a cooked vegetable until the 19^th century. The 18^th century English recipes include cucumbers stuffed with partly cooked pigeons (with head and feathers left on). The whole was then cooked in broth and the heads garnished with barberries.

Columbus introduced cucumbers to the new world. Cucumbers were recorded being planted in Haiti in 1494 and grown by English settlers in Virginia in 1609.

Today cucumbers are used primarily in salads. Commercially cucumbers are used to make pickles and relishes.

Low in calories, cucumbers have moderate amounts of potassium and small amounts of beta carotene which are mostly in the skin of the cucumber which is typically peeled and discarded. Cucumber juice contains some alpha hydroxy acids which improve the effectiveness of facial masks and other cosmetic products.

Cucumbers were used by the Romans against scorpion bites, bad eyesight, and to scare away mice. Among the most notable folklore concerning cucumbers, wives wishing for children wore cucumbers tied around their waists, and they were carried by midwives and thrown away once the child was born.

Nutritious Brussle Sprouts Outgrowth of Cabbage Plant

First recorded as a spontaneous sprout from a cabbage plant found in the Brussle region of Belgium around 1750, this vegetable had reached England and France by 1800. However, the Brussle's version may not have been the first occurrence. A plant described as Brassica capitata polycephalas (a many-headed Brassica with knoblike heads) was illustrated in D’Alechaps’s Historia Generalis Plantarum.

A stalwart among winter vegetables in cool temperate zones, Brussle sprouts are extremely hardy and crop heavily, but are rather fussy to prepare. Sprouts plucked fresh from the garden are best to eat when steamed or boiled. Its recommended that a small cross cut be made into their base to ensure they are evenly cooked.

Low in calories and high in fiber Brussle sprouts are an excellent source in vitamin C. A good source of protein, folate, beta carotene, iron and potassium, sprouts also contain bioflavonoids and other substances that protect against cancer. Like other members of the cabbage family, sprouts may cause bloating and flatulence.

Low Calorie Rutabagas Actually a Turnip and Cabbage Hybrid

Also known as the “Swedish” turnip, rutabagas are one of the hardiest root crops. Eaten in France and Southern Europe in the 16^th century, they came to Britain from Holland in 1755 and rapidly became popular as the “turnip-rooted” cabbage. Rutabagas are actually derived from a cross between turnips and cabbage.

First used as winter fodder for sheep and cattle, rutabagas were known for improving milk production during a traditionally lean period. During times of famine, rutabagas were eaten by country folk and still has the reputation as “peasant” food.

Low in calories and carbohydrates rutabagas possess small amounts of niacin (vitamin B) and vitamin C. Rutabagas have been used in folk medicine for the treatment of a wide variety of maladies including coughs, kidney stones and whooping cough, though their efficacy has never been recorded.

Rutabagas are a wonderful accompaniment to sprouts as a winter vegetable – particularly when mashed with butter, cream and spices.

Iron Rich Kale Offers Healthy Food Alternative

A member of the Brassica (mustard) family of plants, Kale is among the earliest cultivated Brassicas with many similarities to wild Brassica Oleracea on the western coasts of Europe. Kale is also referred to as collards or colewort. The Celtic ”kale” derives from “coles” or “caulis” used by Greeks and Romans to describe Brassicas.

Kale was first recorded in North America by 1669, but thought to have been introduced there much earlier.

Kale contains more iron and calcium than almost any other vegetable. Kale is also a good source of folate, beta carotene and vitamins E and C. It also contains bioflavonoids and other substances that protect against cancer.

Kale should be cooked quickly on minimal water to preserve its rich stores of beta carotene and vitamin C. It can be chopped, steamed and stir fried with other vegetables. Kales shrinks considerably during cooking.

For creative recipes and ideas on how to incorporate kale into your diet see the following clip which recently aired on CBS Sunday Morning. http://www.cbsnews.com/videos/kale-turns-over-a-new-leaf/

Olives and Olive Oils Provide Natural Protections for Your Heart

Olives are a fruit which have long been cultivated throughout the Mideast. They among the fruits promised to the Jews in Canaan. According to Homer, olives were brought to Greece by Cecrops, founder of Athens and quickly became its source of wealth.

By 571 B.C. olives had reached Italy and in the 1^st century A.D. historian Pliny recorded dozens of varieties grown as far north as Gaul (France) and as far west as Spain. Olives are now also grown in California, Australia and China.

Olives and olive oils are high in monounsaturated fats which have been shown to benefit blood cholesterol levels. In fact, olives are rich in disease fighting phytochemicals, Vitamin E, and the monounsaturated fats which are all know to clear cholesterol from arteries.

The antioxidant phytochemicals hydroxytyrosol and oleuropein may work together according to laboratory studies to help protect against breast cancer, high blood pressure, infectious causing bacteria and heart disease.

The major drawback of olives is that some varieties are high in sodium.

Highly Nutritious Alfalfa Better Known to Most as Little Rascals Star

Alfalfa was a vital fodder crop of ancient civilizations in the Near East and Mediterranean and became known in Britain by 1757. Alfalfa is also known as Purple Medrick from the Latin Herbia Medica, the Median or Persian Herb imported to Greece after Darius found it in the kingdom of Medes.

Alfalfa is valued by gardeners as a green manure as well as a nutritious vegetable. Its blooms in the wildflower meadows are rich in nectar, while the leaves are a commercial source of chlorophyll. Young shoot tips and sprouted seeds can be used in salads or cooked lightly.

A good source of iron and protein, young alfalfa shoots are rich in minerals and Vitamin B and highly nutritious and its seeds appear to reduce cholesterol levels.

For millions of baby boomers growing up watching the “Little Rascals” on their black and white televisions, Alfalfa will always be synonymous with the devilish character played by child star Carl Switzer.

Nutrient Rich Mushrooms Were Once Primary Ingredient in Ketchup and Sauces

Mushrooms are essentially simple, yet extraordinary, fungi lacking both chlorophyll and root systems. Mushrooms instead grow on decaying substrate or symbiotically with living plants and are more akin to molds or yeasts. Fungi are identified by the particular substrate on which it depends.

The fleshy mushroom is a fruiting body dispensing spores in order to reproduce in the same way fruits dispense seeds. Few of the many thousand fungi genera are amenable to cultivation as the organism requires the precise moisture and temperature variables to produce fruiting bodies.

The Romans esteemed mushrooms as a delicacy and the aristocracy of Rome employed collectors to find the most desirable species. By the late 17^th century varieties of agaricus began to be grown in underground caves in Paris in which giant heaps of manure were impregnated with soil taken from areas where field and horse mushrooms grew naturally.

For many centuries cultivated mushrooms were a delicacy enjoyed only by the wealthy and from the 18^th century most stable yards had a shady corner where there was a mushroom bed. King George IV of England had a large mushroom house at Kensington Palace in London. In seasons when wild or cultivated mushrooms were plentiful surplus mushrooms were conserved in the form of sauces and ketchups, and only recently has the role of mushroom sauce been usurped by tomato sauce.

Cultivated agaricus species have remained popular in northern Europe and the English-speaking world, yet eclipsed by other mushrooms varieties elsewhere. In Japan, for example, velvet shank, nameko, oyster and shiitake are now established cultivated varieties.

Fat free and low in calories are rich in minerals and other nutrients including potassium, linoleic and folic acids, carbohydrates, iron, niacin and B vitamins. Edible fungi are said to lower blood cholesterol, stimulate the immune system and deactivate viruses.

Some varieties of wild mushrooms may be poisonous so it is recommended that only cultivated mushrooms offered at a reputable grocer be consumed.

Nutritious Artichoke Aids Health of Liver

A member of the sunflower family, artichokes originated in the Mediterranean and were cultivated by the Greeks and Romans who considered them a delicacy. Its common name comes from the Italian articolus deriving from cocali or pine cone – an apt description of the appearance of the flower bud.

Artichokes waned in popularity during the Dark Ages but were restored to favor when Catherine De Medici introduced them to France in the 16^th century. From France the artichoke was spread around the world and reached the U.S. in 1806 traveling with French and Spanish settlers.

Low in calories and high in fiber, artichokes are a good source of folate, vitamin C and potassium. Artichokes may provoke an allergic reaction in people sensitive to ragweed.

Artichokes are especially good for the liver aiding detoxification and regeneration. They also reduce blood sugar and cholesterol levels, stimulating the gallbladder and helping the metabolism of fat. A natural diuretic, artichokes have been used to treat hepatitis and jaundice. In folk medicine artichokes have been used as both a contraceptive and an aphrodisiac. 

Leafy, Green Lettuce Possesses Many Surprising Medicinal Properties

Garden lettuce is a selected form of the bitter-leafed wild species cactuca serriola, which is found throughout Europe, Asia and North Africa. Ancient Egyptians were the first civilization to cultivate lettuce. Examples of tomb wall paintings depicted a form of Cos lettuce, which is said to have originated on the Greek Island of the same name. The Egyptians believed lettuce was an aphrodisiac and also used its white sap and leaves in a concoction alongside fresh beef, frankincense and juniper berries as a remedy for stomach ache.

The ancient Romans attributed medicinal properties to the lettuce. Emperor Augustus erected an altar and statue in its honor believing lettuce upheld morals, temperance and chastity. Romans were said to have introduced lettuce to Britain with their conquering armies and even after many centuries it is still regarded as the foundation of a good salad.

There are dozens of varieties of lettuce available in many grocery stores the better known being Arugula, Belgian Endive, Butter Head, Chicory and Escarole, Iceberg, Loose Leaf, Lamb’s Lettuce, Romaine, and Watercress.

Low in calories, lettuce in salads in the preferred option for dieters. Some varieties of lettuce are high in beta carotene, folate, vitamin C, calcium and potassium. Dieters need to be cautious when opting for lettuce-laden salads as they are often served with large amounts of oily and high fat creamy dressings.

There are many surprising medicinal benefits associated with eating lettuce including:

•      Lettuce can be used as a sedative and narcotic;
•          Lettuce soup is effective in treating nervous tension and insomnia;
•          Lettuce sap dissolved in wine is said to be a good painkiller;
•          Lettuce soothes inflammation - lotions for the treatment of sunburn and rough skin are made from its extracts;
•          Lettuce  is also used as a poultice on bruises or taken internally for stomach ulcers and for irritable bowl syndrome;
•          Lettuce is also used as an antispasmodic and can be used to soothe coughs and bronchial problems and also reported to cool the ardor.

The oft-used reference of lettuce to mean cash started in the 1920’s and is inferred from its green color.

A Thanksgiving Staple, Cranberry Products Enjoyed Year Round

As the Thanksgiving Holiday approaches, many families will undoubtedly be sitting down for turkey dinner with all the fixings including a side dish of cranberries – a seemingly American tradition. However, Cranberries in various forms have made their way into the American diet in the dried and juice forms and are consumed year round.

Native to North America, cranberries can be found in bogs and moorlands in the wild and are mostly cultivated in the states of Massachusetts, Wisconsin, Oregon, Washington and New Jersey. Closely related to blueberries and huckleberries, cranberries are too tart to eat raw. When buying fresh cranberries one should look for firm, bright red fruit; berries that are at their peak will bounce when dropped.

Cranberries are a fair source of vitamin C and fiber. Cranberries also contain bioflavonoids thought to protect eyesight and help prevent cancer. Cranberry juice is well noted for its ability to help prevent or alleviate cystitis and urinary tract infections. Studies have established that cranberries contain a natural antibiotic substance that makes bladder walls inhospitable to the organisms responsible for urinary tract infections enabling the organisms to be washed out of the body.

The primary negative regarding cranberries is that they must be prepared with large amounts of sugar to make them palatable.

Cabbage Nutritional Value May Depend on Which Color Cabbage You Eat

Cabbage has been cultivated for centuries in the eastern Mediterranean and Asia Minor. The Romans believed cabbages arose from Jupiter’s sweat as he labored to explain two contradicting oracles – esteeming wild and cultivated cabbages as a cure-all as well as recommending them to prevent unseemly drunkedness.

Many varieties have been developed over the centuries, heat tolerant types were cultivated in southern Europe, while many hard headed varieties were introduced by the Celts and Scandinavians. White cabbages appeared after A.D. 814 and German literature records the cultivation of red cabbages in 1150. By the 13^th century “headed cabbage” was well known and three kinds of “savoy” were mentioned in an herbal of 1543.

Low in calories and high in fiber, cabbage is an excellent source of vitamin C. Red cabbage contains twice as much vitamin C as green cabbage, and green cabbage contains twice as much folate as red cabbage. Both cabbages contain potassium.

Eating cabbage is said to reduce the risk of colonic cancer, stimulate the immune system and kill bacteria. Drinking cabbage juice is alleged to prevent and heal ulcers. Some active principles are partly destroyed by cooking so cabbage is actually more nutritious when eaten raw.

According to folklore, placing heated cabbage leaves on the soles of the feet reduces fever; placed on a septic wound the leaves draw out pus or a splinter. Cabbage can cause bloating and flatulence and anyone who has cooked cabbage knows well that cabbage emits an unpleasant sulfurous odor when cooked.

Red Beet and Its Greens Highly Nutritious Food to Include in Diet

Also known as beetroot, the beet is a form of the maritime sea beet. Its typical red coloration comes from its cell sap, but there are other beet varieties in other colors. Beets have been grown since the Assyrian times and were highly esteemed by ancient Greeks and used in offerings to Apollo. Many Roman recipes used beets which they esteemed more highly than the greatly revered cabbage.

Beets first appeared in English recipes in the 14^th century and were first described as the beet we know in 1558 in Germany, though it was a rarity at that time in northern Europe.

The beet vegetable is a good source of folate, fiber and potassium. Its greens are rich in potassium, calcium, iron, beta carotene and vitamin C. Beets are also rich in phytochemicals such as anthrocyanins and saponins which may bind cholesterol in the digestive tract, lowering risk of heart disease.

The primary negative of beets is that they turn urine and stools red, which people often mistaken for blood. Beets are also high in oxalates which may affect people prone to kidney stones or gout.

Beets have been used in folk medicine as a blood tonic for gastritis, piles and constipation. Recent research suggests that drinking one glass of raw beet juice a day helps control cancer.

Carrots Provide Nutrition, Prevent Night Blindness

Native to Afghanistan, carrots are thought to have been domesticated around the Mediterranean, Iran and the Balkans. The conical-rooted varieties specifically originated in Asia Minor around A.D. 1000. Moorish invaders took them to Spain in the 12^th century and they reached northwest Europe by the 14^th century and England in the 15^th century.

Elizabethan and the early Stuarts used the flower, fruit and leaves as fashion accessories for hats and dresses, and carrot tops were highly valued as a substitute for feathers, particularly when they colored up in the fall months. European explorers took carrots across the Atlantic soon after discovery of the new world. Pilgrims took carrots to North America and it was grown by early colonists in Jamestown, Virginia in 1609.

Though there are white, yellow, purple and violet carrots, consumers are most familiar with the orange variety which have only been known since the 18^th century. Carrots are an excellent source of beta carotene, and a good source of potassium and fiber.

Carrots are reputed to be therapeutic against asthma, general nervousness and skin disorders. Recent research also suggests that high intake of beta carotene slows cancerous growths. Beet and carrot juice are reported to prevent diarrhea.

Because carrots are an excellent source of beta carotene and the body converts beta carotene to vitamin A, there is a direct correlation between carrots role in preventing night blindness. In the human body, Vitamin A combines with therotein opsin in the retina’s rod cells to form rhodopsin which is needed for night vision. Eating one carrot every few days provides enough vitamin A to prevent or overcome night blindness, if cause by vitamin A deficiency.

Cooking carrots actually increases their nutritional value because it breaks down cellular walls that encase the beta carotene. A few words of caution, excessive intake of carrots can give skin a yellowish tinge.

Leeks Prized for More than Nutritious Value

A member of the lily family, leeks are closely related to onions. The leek plant is thought to have originated in the warm regions of the Mediterranean. The Egyptians believed the leek to be a sacred plant and to swear by the leek was the equivalent to be swear by one of the gods. The leek is also specifically mentioned in the Bible along with onions and garlic.

Giant leek contests have been held in pubs and clubs Great Britain since the mid- 1880’s. Prize money for these contests have gone from one pound and a sheep’s heart in 1895, to a whopping 1300 pounds ($2,000) at a recent world championship.

The leek is actually the national symbol of Wales. The European Union produces over 7 million tons per year and the country of France is the primary grower.

Leeks are a good source of potassium and iron and contain smaller amounts of beta carotene and vitamin C. High in fiber, leeks are believed to help lower cholesterol. Primary downside of consuming leeks are bad breath and gassiness.

Protein-rich String Beans Can Help Lower Cholesterol

Evidence of this self-pollinating vegetable in its wild form found in Mexico, Guatemala, and parts of the Andes mountains has been discovered in Peruvian settlements from 8000 BC. String beans were introduced into Europe during the Spanish conquest in the early 16^th century.

String beans were first referred to as “kidney” beans by the English in 1551, alluding to the shape of the beans. Ironically, string beans discovered in America was used in ships food stores in long voyages of exploration during the early 1500’s. When European colonists first explored the Americas, they found climbing beans growing with corn, providing starch and proteins for indigenous tribes.

String beans are a good source of protein, folate and vitamins A and C. String beans are also good for heart health, as one cup of beans a day is said to lower cholesterol 12 percent. As with other beans, the primary drawback is that they may cause flatulence.

Spicy Radishes a Treasured Commodity in Ancient Times

A member of the cruciferous family radishes are closely related to cabbage, kale, turnips and cauliflower. Turnips have been cultivated for centuries and are thought to be native to Asia. Radishes were depicted in the pyramid of Cheops and cultivated by Egyptians as far back as 2780 BC. Laborers working on the pyramids received “radishes, onions and garlic” as rations according to historian Herodotus.

The Roman historian Pliny recorded that “models of turnips, beets and radishes were dedicated to Apollo in the temple of Delphi, turnips made of lead, beets made of silver, and radishes made of gold”.  Horace wrote of “lettuces and radishes such as excite the stomach”.

The fiery flavor of radishes is due to the presence of mustard oil. And although are usually red, there are also black, yellow, purple and green-skinned types.

Low in calories and high in fiber, radishes are a fair source of vitamin C and contain small amounts of iron, potassium and folate. Radishes can be eaten to relieve indigestion and flatulence, although radishes may actually cause flatulence in some people.

Radishes are good in salads, soups, vegetable sides and are also good just eaten as a snack.

Parsnips a Flavorful, Nutritious Root for Stews and Side Dishes

Parsnips is an ancient vegetable in the root family that is closer to a potato than a carrot. Parsnips are thought to have originated in the Eastern Mediterranean. References to parsnips and carrots were used interchangeably in ancient Greece and Rome. Tiberius Caesar imported parsnips from Germany where they flourished along the Rhine River. In Roman times parsnips seeds and roots were esteemed as an aphrodisiac.

In the Middle Ages the parsnips roots were valued medicinally for treating maladies as diverse as toothaches, swollen testacles, and stomachache. In 16^th century Europe parsnips were used as animal fodder and the country name “madneps” or “madde neaps” reflects the fear that delirium and madness brought about by eating the roots.

Introduced to North America by early settlers, parsnips were first grown in Virginia in 1609 and soon accepted by Native Americans. In the 19^th century parsnips were used as a sweetener by evaporating its juices and using the brown residue as honey, until the arrival of the beet.

The flavorful parsnips is a winter root which usually tastes better after the first frost. Parsnips are low in calories, high in fiber, and a useful source of vitamin C, folate and potassium. Parsnips are a tasty side dish and an especially good addition to stews.

Cauliflower a Nutritious, Versatile Vegetable

Cauliflower, believed to have originated in Cyprus, has the oldest record dating back to the 6^th century. In England that were known as “Cyprus Coleworts”. A Jewish-Italian traveler wrote from Cyprus in 1593 that cabbages and cauliflower were to be found growing in profusion.

Moorish scholars in the 12^th century Spain described these varieties as introductions from Syria, where cauliflower had been grown for over a thousand years and were developed by the Arabs. Cultivation methods improved after 1700 and by the end of the 18^th century the cauliflower was highly regarded throughout Europe.

Mark Twain wrote disdainfully, “Cauliflower is nothing but cabbage with a college education”.

Cauliflower is a very versatile vegetable which can be eaten raw or added to a variety of dishes including salads. Cauliflower is an excellent source of Vitamin C, a good source of folate and potassium, low in calories and high in fiber.

Nutritious Pumpkin More than Just a Halloween Decoration

While most people in America traditionally think of pumpkins as a decoration to be carved or decorated for Halloween, pumpkins are actually a nutritious food with a long history that began in America. Pumpkins are party of the Curcubita fruit family which includes summer and winter squash, zucchini, marrow and potiron.

Squashes are believed to have originated in the Americas and have been cultivated for the past 5,000 to 10,000 years. Wild forms were originally cultivated for their seeds and were only later found to have sweet flesh. Many varieties arrived in Europe in the 16^th century, soon after the discovery of the New World. In the 17^th century pumpkins and squash were mashed up to bulk up bread, boiled, or heavily buttered.

The name “pumpkin” first appeared in the 17^th century shortly before Perrault wrote Cinderella. The word “pumpkin” comes from the Greek word for melon.

Nutritionally, the fleshy part of pumpkins are a rich source of beta carotene, a good source of low-calorie iron and potassium, and high in fiber. The pumpkin seeds are a good source of protein, iron, zinc, B vitamins, vitamin E and fiber. Once picked, pumpkins can be stored for long periods of time and can last up to a month when stored in a cool dry place.

In some parts of the world the seeds are used as laxatives or purgatives, and they are used worldwide to expel intestinal worms. Eating pumpkin is also thought to help reduce the risk of cancer.

Healthy, Nutrition-Laden Lentils one of World’s Oldest Cultivated Crops

One of the oldest cultivated crop plants, lentils are native to southwestern Europe and temperate Asia. Carbonized seeds have been found in Neolithic villages in the Middle East dating back to 7000 BC and are believed to have been domesticated long before that. By 2200 BC lentil plants appeared in Egyptian tombs and were referred to in the Bible as “mess of pottage” for which Esau traded his birthright.

The English “lens” describing the name in optical instruments comes from their Latin name as its cross section resembles a lentil seed. Christian “Lent” has the same origin as lentils were traditionally eaten during fast.

Lentils contain good to excellent amounts of six important minerals, two B vitamins and protein with virtually no fat. The significant amounts of folate and magnesium (nature’s own calcium channel blocker) are thought to help prevent heart disease and there are scientific studies which support this assertion.

Lentil are also rich in both soluble and insoluble fiber. The fiber in lentils provides two benefits: (1) helps lower cholesterol, and (2) the high fiber content helps prevent sugar levels from rising rapidly after a meal. Lentils also increase energy by replenishing iron stores in the body.

Soybeans’ Nutrition Profile and Versatility Provide Healthy Alternative

One of the most nutritious vegetables, soybeans are native to Asia. Chinese Emperor Shen Nung used the soybean plant to introduce people to the art of cultivation. Mentioned in Materia Medica around 2900 B.C., soybeans were introduced to Europe by Engelbert Kaempfer, physician to the Governor of the Dutch East Indian Company on the island of Japan between 1690 and 1892. Since the Japanese guarded their crop, Kaempfer had to bribe the guards to acquire the specimens.

Benjamin Franklin sent seeds back to the United States from France in the late 18^th century. Soybeans were first grown in Cambridge, Massachusetts in 1829 and were considered a luxury. Automobile manufacturer Henry Ford was one of the first to understand the potential for soybean as a manufactured food. Ford ate soybeans at every meal, had a suit made from soy fabric, and sponsored a sixteen course soybean dinner at the 1934 “Century of Progress” show in Chicago.

It wasn’t until the 1930’s that soybeans started to be processed industrially for edible oil and protein meal in the United States. Today soy bean can be found in tofu, soy beverages, soy flour and other soy based products. Soybeans now account for 45% of acreage and 55% of the production in the United States.

Soybeans not only contain all of the amino acids, they contain more protein than beef, more calcium than milk, more lecithin than eggs, and more iron than beef. This high quality source of protein is also low in calories and saturated fat. The only negatives about soybean are that soy protein may hinder iron absorption and because soybeans are high in sodium, they may cause allergies.

Sweet Potato (not to be confused with the Yam) is a Nutritious Tuber

Although often used interchangeably the sweet potato and the yam are not the same vegetable. True yams are native to Africa and seldom seen in the North America. And unlike the sweet potato which is seen in your local grocery store, yams can grow up to 100 pounds.

The sweet potato is a sweet tuber unrelated to the “Irish” potato and is a relative of the bindweed in the morning glory family.  The sweet potato was cultivated in prehistoric Peru and can be found throughout the tropic regions. Sweet potatoes were also cultivated in Polynesia before 1250 and reached New Zealand by the 14^th century.

Captain Cook and Sir Joseph Banks discovered the Maoris growing sweet potatoes growing them when they landed in 1769. Columbus introduced sweet potatoes to Spain, which were widely cultivated by the mid-16^th century. Sweet potatoes reached England by way of the Canary Islands about the same time as the “common” potato in Elizabethan times.

The sweet potato and their leaves contain antibacterial and fungicidal substances which are used in folk medicine. In Shakespeare’s day they were sold in crystallized slices with sea holly (eryngo) as an aphrodisiac. Similarly, The Empress Josephine introduced sweet potatoes to her companions, who were soon serving them to stimulate the passions of their lovers.

Sweet potatoes, naturally sweet and high in fiber, are an excellent source of beta carotene, carbohydrates, potassium, folate, vitamins C and B(6). The sweet potato plant also contains sterols which are good cholesterol lowering compounds. The yam, in contrast, is not rich in vitamins but is a good source potassium and starch.

Succulent Asparagus Spears are Healthy Side Dish despite Odorous Side Effect

A member of the lily family, asparagus has been cultivated for over 2,000 years. Pliny the Elder described methods used by Romans for producing plants with blanched stems and refers to a cultivar whose spears weighed a pound. In the ancient world spears of asparagus were believed to arise from rams’ horns buried in the ground.

Wild asparagus grows in Europe, Asia and Northwest Africa in such diverse habitats as dry meadows, sand stones, limestone cliffs and volcanic hillsides. Available in every season, the delicious taste and succulent texture of asparagus have made it a vegetable that can paired with a variety of entrees.

Asparagus is a good source of folate and potassium. Low in calories, the asparagus stalks are high in fiber. Like other foods which contain purines, it may precipitate a gout attack. Asparagus has been used to treat rheumatism and cystitis.

One notable side effect of eating asparagus for about 40% of people is a strong odor in the urine which occurs when the body metabolizes sulfur compounds in the body. Fortunately, only people who lack the enzyme to break down asparagus will experience this harmless phenomenon.

Despite Small Size, Peas Loaded with Nutrition

Peas are an ancient crop with earliest records found in excavations in Mediterranean and European countries dating back to 7,000 B.C.  Cultivated in abundance by both the Greeks and Romans, peas were introduced to Britain by the Romans. In classical Greece peas were known as “pison”, which was translated in English as “peason”. By the reign of Charles I peas had become “pease”, and eventually shortened to “pea” in the 18^th century.

In jolly old England “pease porridge (or pudding)”, made from dried peas, butter and eggs was traditionally served with pork and boiled bacon. Peas were also a versatile food as noted in the nursery rhyme, “…pease porridge hot, pease porridge cold, pease porridge in the pot nine days old…”.  Peas were eaten dried or ground until the 16^th century when Italian gardeners developed tender varieties for cooking and eating fresh. It wasn’t until the following centuries that this practice was accepted by the wealthy as fashionable.

The pea plants also have the notable distinction of playing an important role in unlocking the mystery of modern genetics. The trait analysis of pea plants done by Gregor Johann Mendel was later published in his now famous paper on the role of genetics in determining traits in 1865. Initially questioned and dismissed, Mendel’s analysis proved to be correct.

Peas are an excellent source of protein and other soluble fibers and create a complete protein when served with grain products. Peas are also a good source of Vitamins C, B (6), Folates, Thiamine, and Potassium. Peas are said to reduce fertility, prevent appendicitis, lower blood cholesterol and control blood sugar levels. People with gout should avoid peas as they are high in purines which are known to produce flare-ups in the disorder.

Apples’ Popularity Has Grown Significantly Since Garden of Eden

Native to temperate areas of Europe and Asia, apples have been harvested from the wild since prehistory and were well known to the Phoenicians in Mesopotamia. The Romans encouraged apple cultivation and the Roman historian Cato noted six varieties in the 2^nd century B.C. Pliny wrote of 36 varieties by the 1^st century A.D. Despite a significant decline in apple production during the Dark Ages, by the late 17^th century Vorlidge had recorded 92 apple varieties. The first apples in North America were said to be planted on Governor’s Island in Boston Harbor.

The expansion of the colonies in North America is credited for the enormous explosion of apple varieties. Apples today are grown extensively in every temperate region around the world. Today there are over 5,000 apple varieties representing about 2,000 distinguishable clones. Apples can be green, yellow, scarlet orange, dark red and almost purple. The texture can be crisp to soft and may be juicy or dry, acid or insipid, bitter, bland or aromatic.

While apples contain minimal nutritional value, apples contain numerous phytochemicals such as Quercetin that helps prevent heart disease by preventing LDL cholesterol from being oxidized to a more dangerous form. Apples are also low in calories, high in soluble fiber that also helps lower cholesterol. Apples also enhance dental hygiene.

The only potential negative about apples is that the skin may contain pesticides. There is also one recorded case of someone dying from eating too many apples because apples contain small amounts of cyanide. Best to stick to the old adage, “…an apple a day…”.

Potato an Important, Hearty Starch with a History of Fighting Starvation

The potato is arguably the fourth most important food after wheat, corn and rice. A nutritious source of starch, the potato was first cultivated in Chile and Peru as far back as 5,000 B.C. Its name is derived from “batatas”, the Caribe Indian name for the sweet potato or “papa” and “patatas” as it’s called by the South American Indians.

Potatoes were first introduced to Europe by the Spaniards in the 16^th century. Sir John Hawke brought them to England in 1563 and extensive cultivation began after Sir Francis Drake brought them back in 1586. It was Sir Walter Raleigh who introduced them to Ireland and later, Queen Elizabeth I herself.

Initially, potatoes were considered a curiosity in England and Germany. The Frenchmen actually believed that potatoes caused leprosy and fever until 1773 when French scientist, Antoine Parmentier, wrote a thesis extoling the potato’s virtue in fighting famine. Parmentier acquired this knowledge while being held as a prisoner in the Prussian War where he was forced to survive on potatoes. Parmentier, inventor of the French fry, established soup kitchens throughout Paris to help feed the malnourished. By the early 19^th century, the potato had become a staple in the French diet.

The potato is most closely associated with the country of Ireland because its climate and plentiful amount of rainfall produces large crops. The famous Irish potato famine was caused by the fact that the potatoes were propagated from small tubers that were passed from household to household. And because the whole crop came from a few original plants, it made the entire crop susceptible to potato blight. The devastating crop failure in the 1840’s resulted in deaths of more than 1.5 million people and another million who immigrated to the North America.

Potatoes are an inexpensive, filling, nutritious starchy food whose skin is a good source of fiber. Potatoes contain little fat and are a good source of Vitamins C, B (6) and provide more Potassium than bananas. The boiled juice of a raw potato is said to relieve gout, rheumatism, lumbago, sprains and bruises. One traditional cure for sciatica and lumbago was to carry a potato in your pocket. 

The common name "spud", used to refer to a potato, comes from a tool that was used to weed the potato patch.

Corn a Hard Crop to Keep Out of Your Diet

After wheat and rice, corn (or maize) is one of the most important cereals in the world. There are more than 500 by-products created by corn and corn derivatives are found in over 800 different processed foods. Most of the corn harvested in the United States is actually field or dent corn, which is allowed to mature in its stalk, dried and used as animal feed or processed into flour to make cereals.

Maize, first cultivated in Mexico around 7,000 B.C., was a base food for early American civilizations and life for the Aztecs revolved around the milpa or cornfield. Maize became a staple crop in North America after A.D. 800 and was first introduced to Europe in the 16^th century from Central America where it was valued for the cobs and yellow meal.

Most Americans are familiar with sweet corn which is served at summer cookouts, fairs and festivals on a cob lathered with butter. Sweet corn is the sweet form of maize cultivated exclusively for human consumption off the cob and can be found in grocery stores and local farmers markets throughout the U.S. during the summer months.

Sweet corn, which is high in starch and protein, provides the following nutritional profile:

•   Good source of foliate and thiamine;
•   Rich source of lutein;
•   Although corn lacks lysine and tryptophan, two essential amino acids needed to make a complete      protein, when corn is combined with beans and other legumes, a complete protein is created;
•   Niacin in corn is not released in the human digestive tract.

Sweet corn reduces the risk of certain cancers, heart disease and dental cavities. Corn oil is reported to lower cholesterol levels more successfully than other polyunsaturated oils. Popcorn fans will be happy to learn that air-popped, un-buttered popcorn is low in calories and very high in fiber.

Tomato, or “Love Apple”, One of a Few Fruits Which is Used as a Vegetable

Despite being a fruit, one of the items you’ll rarely find in a traditional fruit basket is a tomato. Tomatoes are used in salads, sauces, ketchups and as garnishments for sandwiches or other plates as a vegetable and one of the reasons that may be true is that tomatoes don’t typically possess the sweetness associated with most other fruits. Nonetheless, the tomato is a fruit which is believed to have originated in the Andean regions of central and north South America.

The tomato plant spread to Central and North America along with corn during human migrations to North America over 2,000 years ago. European explorers discovered “tomatas” growing in Mexico and brought them back to Europe in 1523 where they were considered poisonous (and dangerous) due to their strong odor and bright red berries.

Tomatoes were first used as food by the Italians who considered the tomato to be an aphrodisiac and called the tomato the “love apple”. In the late 1700’s Italian immigrants to the United States were the first to include tomatoes as part of their regular diet. French settlers in the same time period used tomatoes as ketchup. Thomas Jefferson is thought to have been the first president to cultivate the tomato in his garden in 1781.

Tomatoes are a good source of Vitamin C, Beta Carotene, Folate and Potassium. The Lycopene in tomatoes is an antioxidant that is known to protect against some cancers. Tomatoes have been used to treat dyspepsia, liver and kidney ailments, and constipation. Only negatives are that tomatoes may cause allergies, indigestion or heartburn.

Garlic Wards off More Than Evil Spirits

The garlic plant and its pungent aroma has acquired quite a reputation for warding off evil spirits and the affections of others, but it turns out garlic actually possesses important medicinal qualities. Originating in western Asia, garlic has been grown since the time of the Egyptians .The Egyptians placed garlic in the tombs of kings and also gave it to the slaves building the tombs to ward off infection. In medieval Europe garlic was hung outside doors to deter witches. And, of course, most everyone is well aware of garlic’s role in warding off blood thirsty vampires.

Modern science has now proven, however, that garlic does indeed possess some highly valued medicinal attributes. Garlic has powerful antiviral, antibacterial and antifungal properties and is effective for digestive complaints, bowel disorders, and insect stings. Current research indicates garlic has the ability to lower blood cholesterol levels and the chance of heart attack. There is also a lower incidence of colonic and other types of cancer where garlic is a part of the daily diet.

The characteristic odor associated with garlic is created by two chemicals that combine to form the bactericide allicin. One potential remedy for counter-acting the bad breath caused by garlic is the eating of parsley.

Peppers Can Pack a lot of Heat, and a lot of Nutritional Value

Sweet and hot peppers are native to Central and South America. Dating back to the time of the Aztec Empire, pepper seeds have been found in Mexican settlements as far back as 7,000 B.C. Peppers are also among the many New World discoveries credited to Christopher Columbus.

The larger bell-shaped peppers, mild tasting peppers eaten as vegetables, are members of the Capsicum Annuum Grossum Group. Green when immature, different cultivars ripen to yellow, orange, red or black. Bell peppers ripen only on the vine and peppers grow sweeter as they ripen which is why red peppers are sweeter than yellow peppers, and yellow peppers are sweeter than green peppers.

The smaller Chili peppers, often used for flavoring, are classed in the C.a. Longum group. Chili peppers are best known for their fiery taste which is caused by alkaloid capsaicin. The heat scale of peppers is measured by Scoville units which can range from 600 units for mild chilies to the mouth burning amount of 200,000 – 350,000 units for habanero peppers.

The capsaicin in peppers provide medicinal value and is known to increase the blood flow and is often used in muscle liniments. Capsaicin also  

•   Helps the body metabolize alcohol;
•   Acts as an expectorant;
•   Prevents and alleviates bronchitis and emphysema;
•   And, stimulates endorphins, killing pain and inducing a sense of well-being.

Peppers have considerable nutritional value as well. In addition to being low in calories, peppers are a better source of Vitamin C than citrus fruits. Deeply colored peppers also contain ingredients that can aid in the prevention of cancer:

•   Bioflavonoids (plant pigments) that can help prevent cancer;
•   Phenolic acids, which inhibit formation of cancer causing nitrosamines;
•   Plant sterols, precursors of Vitamin D that are believed to prevent against cancer.

Most importantly, steaming or stir-frying peppers do not significantly lower their nutritional value. So add peppers to your weekly diet as hot as you are comfortable eating.

Blueberries are a Healthy, Deliciously Sweet Fruit to add to your Diet

Blueberries are low shrubs, in the same plant family as cranberries, which are native to Europe. Blueberries have since become a traditional American fruit with different species flourishing in different regions of the country: Highbush, Swamp, and Rabbit Eye in warmer areas, and Lowbush, Low, Sweet Blueberry in northern areas. Blueberries replaced Huckleberries which were once favored by the Scots in the
Highlands for canning until American blueberries came on the market.

While not loaded with vitamins and minerals, Blueberries provide some important health benefits when added to your regular diet:

•      Blueberries may help prevent urinary tract infections by making urine more acidic, which helps destroy bacteria that invade the bladder and urethra;
•   Blueberries contain anthromyacins which may help prevent heart disease and certain types of cancer;
•          Blueberries may help against intestinal upsets;
•          Blueberries are a good source of Vitamin C and Iron;
•          Blueberries are a good source of dietary fiber;
•          Blueberries are an excellent source of antioxidants.

The primary negative with regard to blueberries is that they may cause allergic reactions in some people. So load up your shopping cart with fresh blueberries and start enjoying their many health benefits.

Spinach: A Highly Nutritious and Versatile Food for Every Meal

Spinach, the food which will forever be associated with comic strip legend Popeye the Sailorman, is actually native to southwest Asia and was first cultivated by the Persians. Spinach was also known to be grown in China in the 7^th century A.D. The Moors introduced spinach to Spain sometime in the 10^th century. In contrast to popular belief created by Dr. E von Wolf in research he conducted in 1870 spinach does not contain exorbitant amounts of iron. This notion was disproved in 1937 when researchers discovered that Dr. von Wolf’s calculations were off by one decimal point.

Spinach is, however, a rich source of vitamin A (as beta carotene), Vitamin K, Folate and Potassium, as well as, Vitamin C, Vitamin B(6) and riboflavin. The primary negative about spinach is that the oxalic acid it contains reduces iron and calcium absorption and can accelerate formation of kidney and bladder stones.

Spinach is believed to be good for such maladies as anemia, heart or kidney problems, and in improving overall vitality and debility. Research has shown that those that eat spinach daily are less likely to develop lung cancer. Spinach leaves contain oxidants and bioflavonoids that help block cancer-causing substances and processes. Of all the vegetable juices, spinach juice is said to be the most potent for prevention of cancer cell formation. And because iron is in a soluble form, any water left after cooling spinach can be consumed.

Spinach is a highly versatile food which can be cooked with eggs at breakfast, in salads or soups at lunch, and as a side with dinner entrees. No excuses for not eating your spinach.

Mom was Right: Broccoli Loaded with Essential Vitamins and Minerals

Hard to imagine anyone with childhood memories not remembering how your mother would beseech you to eat your broccoli. Well, it turns out Mom was right. Broccoli is a vegetable chock full of vitamins and minerals which have been found to aid in preventing certain types of cancers by blocking hormones that stimulate  growth of tumors.

Broccoli is an Italian word derived from brachium, the Latin word for arm. Broccoli originated in the mid-eastern part of Mediterranean, most likely Italy. It dates back to the Roman Empire and was described by Pliny in the 1^st century A.D. Eventually Broccoli spread from Italy to Northern Europe, arriving in England in the 18^th century. The English referred to broccoli as “sprout cauliflower” or “Italian asparagus”. Broccoli was introduced to North America by Italian settlers I the 17^th Century.

Whether fresh, steamed or frozen, broccoli maintains much of its nutritious value making it one of the healthiest foods to keep in your weekly diet. Broccoli’s healthy bounty of vitamins and minerals include:

•     Excellent source of vitamin C;
•         Good source of beta carotene and folate;
•         Significant amounts of protein, calcium, iron and potassium;
•        Rich source of glucosinolates, an effective natural cancer fighter for cancers of the colon, breast, cervix, lungs, prostate, esophogas, larynx, and bladder.

In addition, broccoli is low in calories and high in fiber. The only drawback of eating too much broccoli unfortunately may be occasional flatulence.

Despite Pungent Taste, Onions Provide Healthy Part of Diet

From the earliest periods in history, onions have been thought to possess magical and medicinal powers. The Egyptians cultivated onions and used them as part of their mummification process by placing them near the thorax, pelvis and eyes. Alexander the Great reportedly fed huge amounts of onions to his troops to strengthen them for battle. The Romans cultivated several varieties across the ancient empire. And the Irish rubbed onion on their scalps believing onions helped cure baldness.

Onions are members of the Allium plant family which includes garlic, leeks and shallots. There are two basic categories of onions:

•          “Spring” onions: these onions have a mild flavor and both green tops and bulbs are edible;
•          “Global” onions: these onions have a pungent flavor; dry outer skins are discarded.

Onions are most often used as a garnish in salads, sandwiches, stews, soups, omelets and side dishes.

A good source of Vitamin C and Beta Carotene, onions provide several important benefits for maintaining a healthy cardio vascular system.

•          Onions are rich in adenosine which hinders clot formation and therefore helps prevent heart attacks;
•          Onions raise the level of protective HDLs (High Density Lipoproteins);
•          Onions are believed to be helpful in preventing high blood pressure.

In order to receive the optimal health benefits from onions it is recommended that they eaten raw or minced.

Rhubarb a Tasty, Nutritious “Vegetable” Treat for Desserts

Growing up in New Jersey in the 50’s and 60’s my mother would prepare a tasty treat of Rhubarb stalks for dessert which my siblings and I would wolf down in record time. And even though I was notorious for not eating my vegetables as a child, I had no idea at the time that my mom had found the one vegetable that I couldn’t get enough of. Occasionally this tasty treat would also show up in wonderfully crusted pies and pastries.

Rhubarb was originally grown for its medicinal use a powerful purgative (i.e., bowl cleanser). The earliest known records of rhubarb date back to China in 2700 B.C. and there are also references to its cultivation in Europe in the 1700s. Rhubarb was introduced to Maine from Europe in about 1790 spreading from there to gardeners throughout New England.

Rhubarb are grown in a variety of cultivars which are reflected in such qualities sweetness, heartiness, color and size. The “Valentine”, for example, is hardy and vigorous with tender rose-colored stalks. Perfect for pies and jams because of its wonderful flavor.

One cup of fresh diced rhubarb yields a mere 26 calories and provides 10 mg of vitamin C, as well as 350 mg of potassium. This same serving also contains more than 100 mg of calcium. The primary drawback of rhubarb is that it contains oxalic acid which can inhibit calcium and iron absorption.

Anyone considering preparing a fresh rhubarb treat for their family should know that the rhubarb leaves are highly poisonous and should not be consumed under any circumstances. I can assure you from my own experience that your friends and family will thoroughly enjoy a serving of rhubarb made from its stalks. For more information and recipes using rhubarb please visit rhubarbinfo.com.