Organic Black Walnut

“Let food be your medicine.” Hippocrates

Five years ago I was introduced to black walnut, a wild nut tree in our new back yard. We have a few of them, which to me it is a blessing. However, this tree produces a toxic chemical called “juglan” and many plants can’t grow under and around it. Despite this, black walnut has a lot of health benefits and it is much more nutritious than English walnut. Black walnut has a strong flavor and is very rich in protein, fiber, antioxidants, vitamine A, and minerals, especially iron. Eating black walnut in moderation is beneficial in reducing the risk of cancer, inflamation, diabetes, and heart disease. Black walnuts contributes to good sleep and gut health due to increased good bacteria.

The black walnut tree is prolific in our area. Squirrels love them and help to spread seedlings. Black walnut trees can even sprout from piles of cut logs.

In fall I harvest our black walnuts and shell them. This process reveals the source of the tree’s name – the husks blacken as they get ripe and stains anything they touch, much more than other types of walnuts. Gloves are a must. And the nut itself is darker in color than other walnuts. This year’s harvest was the best yet, after a relatively poor year last year. This variation is a natural characteristic and is not easy to predict. But one good harvest can be preserved by freezing and used for two or three years.

During harvest, while shelling them I also eat some every day. I realized that this habit reduces my belly fat. I did some research and I found out that indeed black walnut lowers the rate of obesity and blood suger and cholesterol. If you are pregnant or breast feeding or if you are on medication for stomach disorders or blood thinner, you should consult with your doctor. Also if you have allergy to nuts, you need to make sure it is safe for you to use black walnuts.

I like to use black walnut in vanilla ice cream, fresh apple walnut cake, carrot cake, black walnut elderberry kiffel (see bottom photo), salad, pasta, and my husband’s great grandmother’s Pennsylvania Dutch cookies.

“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

Organic Cucumber/ Zucchini/ Delicata Squash

“Let food be your medicine.” Hippocrates

This year we planted a cucumber that was new to us, called a “Lemon” cucumber. It is shaped and colored like a lemon but with the texture and taste of a cucumber. It was fun to make salad and beautiful pickles out of them. However, I prefer standard pickling and Armenian cucumbers, both of which are wonderful for eating raw as a snack, in salad, sandwiches, summer rolls, wraps, dips, drinks, and of course for making pickles. The Armenian variety is almost seedless and very crunchy. It is long and light green with ridges, and is very fruitful. 

Cucumber is a refreshing snack full of water and minerals, such as calcium and potassium. also vitamins K and C.  Gut health, strong bones, balanced body temperature and blood pressure, sugar and weight management, and cancer resistance are many of the benefits. It is also refreshing for skin and eyes and is used in spas and at beaches to protect eyes from skin masks and salt in the sea water. 

Zucchini is high in antioxidant and can strengthen the immune system. It strengthens bones and has fiber to help healthy digestion. Another benefit is promoting eye health and lowering cholesterol and blood pressure, which leads to healthy heart. It is full of vitamin B and minerals. They can be consumed raw, roasted, sautéed, or grilled as a side dish, stuffed for a main dish, and even used in muffins and cakes.

Delicata squash has lots of fiber and minerals like potassium and has all the benefits of cucumber and zucchini mentioned above. There is no need to peel it. It can be roasted and used as either a side dish or a stuffed main dish. Enjoy this wonderful long lasting vegetable. 

“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

Organic Herbs (Cilantro/Parsley/Tarragon/Dill/Rosemarry/Mint/Sage/Oregano/Basil/Thyme/Etc.)

“Let food be your medicine.” Hippocrates

Some of the best things you can grow in your garden are various herbs. Herbs are expensive all year around. Cut herbs don’t have a long shelf life and when you need them, you can’t buy just a few stems of each one. So, having them around the house outside or inside is very convenient. This way, you can save money and have fresh herbs and enjoy their beauty and aroma in the house.

Herbs either raw or cooked play a big role in Persian cuisine. During summer, I dry herbs by hanging the branches of each kind in a dark and dry place. This way they don’t lose much color and dry completely. Then I save them in a tight glass jar. I crush them in my hands when I want to use them. This way their taste and fragrance last longer. I also chop some of my herbs and either freeze them for dishes like soups and stews or fry them for rice toppings (khoresh).

Herbs have both nutritional and medicinal values. They have fiber, minerals, and vitamins. I use herbs in food, hot and cold drinks like tea, and desserts. Using different herbs in your diet is a healthy practice.

“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

Lemon Mint

Sage

Parsley

Bee Balm

Taragon

Rosemary

Lemon Thyme

Dill

Basil

Oregano

Chives

Lavendar

Organic Heirloom Tomatoes

“Let food be your medicine.” Hippocrates

This is the fourth year that we planted heirloom tomatoes in our garden in PA. Our two favorite ones are Mr. Stripey (the red and yellow colored ones in photos) and Purple Cherokee (the darker ones). One of the amazing experiences in having a garden, whether vegetable, flower, herb and even fruit trees is the fact that every year you are surprised on so many levels. One level is because of the quality and fertility of the seeds in your seed bank, another is the interaction between the seed and the soil and the quality of soil. There are the seasonal variables like temperature, humidity and rainfall levels. And then there is the battle with “critters” – the intense interest of animals in your produce such as groundhog, rabbit, squirrels, chipmunks, deer, birds, and so on. Another level is the attack of insects and diseases that you can’t predict untill you get them. All together these make gardening an adventure worthy of its challenges. After all, it is your food that is organic, nutritious, fresh, delicious, and accessible when you need it.

Tomatoes are categorized under fruits. They are juicy and full of potassium, vitamin C, vitamin K, and folate. They have lots of fiber and antioxidant. They reduce the risk of cancer and heart disease. Tomatoes are very good for pregnant women and benficial for skin health, preventing sunburn. The allergy to tomatoes are rare, but those who have allergy to pollen can show allergy to tomatoes as well which is called oral-allergy syndrome.

Tomatoes taste the best when they rippen on the vine. However, the unripe, green tomatoes are beneficial in building muscles. So, you can fry them or add them to your pickle mix (torshi in Persian).

One of my favorite ways of eating fresh tomatoes from our garden is tomato sandwich composed of homemade sourdough bread, mayonnaise, cucumber pickle, kale, a slice of tomatoes, and sometimes bacon (making it a “BLT”) or a slice of wood smoked Lebanon bologna.

“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

Organic Edible Flowers- Rose, Nasturtium, Jasmine, Scarlet Runner Bean, Bee Balm

“Let food be your medicine.” Hippocrates

This is one my favorite topics. I like edible flowers for their multiple uses. They decorate your garden beautifully and atract pollinators like hummingbirds, butterflies, and bees. They are gorgeous to display, some are fragrant and help you to sleep better just by positioning them in your bedroom. And all of them are delicious. You can be creative in using them for their color, taste, and fragrance in different ways in your cuisine.

There are many edibale flowers. Fancy restaurants often decorate their food with crystallized flowers by brushing them with egg white and dipping them in sugar. This article will discuss edible flowers that we planted in our garden. A few years ago we planted this gorgeous shrub rose in our garden. I have had so much fun with this rose making rose tea, rose drink ice cubes, rose syrup, rose jam, and even rose wine. The taste is wonderful and refreshing. Our multiple color Nasturtium tastes like pepper and makes salads colorful and fancy. Sitting in the porch with jasmine flower makes it a relaxing place with such a great fragrance. Steeping jasmine flowers in your water gives you a refreshing healthy drink. Hummingbirds love scarlet runner bean flowers and all summer dance over them in our garden. The beans are amazingly delicious with rice or any dish that calls for green beans and its beautiful red flower taste like green pea shoot. And bee balm, both flower and leaves, make one of the most delicious teas with beautiful red color if you brew them.

Edible flowers have nutritional and medicinal values. For example rose has vitamins C, A, E and calcium and iron promoting healthy skin and reducing inflamation. They have antioxidant and can help preventing cancer. Rose tea can reduce flu type symptoms and congestions and reduce coughing. The aroma of rose tea can relax and reduce anxiety and mood change. It also help you to have a relaxing sleep. It can help healthy digestion, reducing bloating and constipation. It can reduce menstrual cramps and the risk of diabetes, obesity, and heart disease. Since rose can interact with medications like blood thinner or antidepressants, you need to consult your physician if you are on any medication. As always you have to use moderation, because too much rose can give you headache, diarrhea, nausea and heartburn.

Nasturtium, both flower and leaves have similar nutritional values as rose and are especially abundant in vitamin C. However eating nasturtium may not be safe for children. For jasmine and scarlet runner bean, you can check the related posts in my blog. And finally bee balm, which is the most current addition to our garden, spreads so fast and atracts so many butterflies. It is beautiful and fragrant. Bee balm has antimicrobial, anti inflammatory and antispasmodic qualities. Because it can reduce bowel inflammation and bloating, it can be beneficial for people with Celiac Disease and IBS (Irritable Bowel Syndrome). You can infuse your balsamic vinegar or the vinegar of your choice with bee balm flowers and use it on your salad or pasta (keep it for three months in a dark place before using it.). The flowers are a gorgeous and delicious addition to your salad as well. You can also make bee balm oil and add a few drop to your shampoo or body lotion for soothing, healing, and reducing pain in your skin. 🙂

“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

Organic Rose Hip

“Let food be your medicine.” Hippocrates

I was introduced to rose hip as an edible part of the plant in a chateu in France. I was invited there for a family member’s wedding and I was walking around the chateu when I saw a row of big rose bushes full of beautiful red rose hips. When I asked, I was told that French chefs use them in their cuisine. I became curious and I found out that there are specific roses that produce the best edible hips. The next time I encountered this accessory fruit was when my son took me to a shop in NYC full of dried fruits and nuts. They had candied rose hips that were chewy with a hint of rose water flavor. They were very expensive, but tasted out of this world! So, I bought some for tea companion, but tried not to go through them fast. Then I decided to make my own candied rose hip. So, we bought two rose bushes just for their hips and planted them in our garden. One was eaten by a deer and the other is thriving.

You can make rose hip tea and it can be candied or be used in jam, jelly, syrup, wine, bread, and pastries. Rose hip has healthy fatty acids, antioxidants, and vitamin C. It also has anti-inflammatory effects without the side effect of causing ulcers. It lowers blood sugar and prevents formation of atherosclerotic plaques, which cause heart disease. Before using this beautiful ingredient, like everything else that you use for the first time, make sure you aren’t allergic to it.

“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

Purple Yam (Ube)

“Let food be your medicine.” Hippocrates

Purple yam is a starchy sweet root vegetable that is neither purple Taro nor Japanese purple sweet potato. It is one of almost 600 different varieties of the yam family; of these six hundred kinds, only about twenty of them are edible.

To differentiate between them, purple yam has brown and rough skin that gives it a long shelf life, but purple sweet potato has thin and edible skin similar to other potatoes. Purple yam’s beautiful color darkens when it is cooked and tastes similar to vanilla or white chocolate. But Taro has pale flesh with only a hint of purple that is less sweet than Ube with nutty flavor. All three of them are used in pastries and for other culinary reasons especially in South Asian cuisine. All three share some of the same nutritional benefits. All have fiber and are good for gut health, and their purple color contributes to their health benefits. While purple yam can reduce the risk of high blood pressure, taro can reduce the risk of diabetes. Purple yam increases good gut bacteria and has antioxidant, which can reduce the risk of cancers such as lung, prostate and colon cancer. It has vitamins A and C and minerals like iron, calcium, sodium and potassium, plus carbohydrate. All together purple yam can be a valuable ingredient for your health maintenance and you can be creative in your culinary skills with such a beautiful purple color.

“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

 
 Purple Yam (Ube)

 

Taro

Purple Sweet potato

Organic Rhubarb

“Let food be your medicine.” Hippocrates

Rhubarb (rivas in Persian) was one of my childhood snacks, so sour, so good! My favorite snacks were sour back then. The more sour, the more delicious to me as a little girl. Rhubarb is a vegetable, but people use it like fruit too. It grows from East to West, but more in cooler areas. The leaves are not edible and are poisonous, but the red and green stalks are the part that can be washed, chopped, and eaten fresh, or used for all kinds of culinary, nutritional, and even medicinal reasons. One of my favorite recipes is an English jam made of fresh chunks of ginger root and rhubarb that I learned from my sister who lives in England. In America there is strawberry rhubarb pie, which is also delicious. Rhurbarb is also good in fruit drinks or even stews.

Rhubarb has lots of nutritional and health benefits. It has calcium, potassium, magnesium, vitamins A, C, and K and antioxidant, which make it beneficial for healthy skin, bone and blood. Having lots of fiber, it helps lower bad cholesterol and makes your heart and vessels healthier. While it is a natural laxative, it also prevents diarrhea, which means creating balance in bowel movements. Rhubarb has some anti-inflammatory, antimicrobial, and anticancer effects as well .

Because of its vitamin K content, individuals on blood thinner medication need to be careful using this vegetable. Eating too much rhubarb might cause kidney stone, so like anything else moderation is the key.

“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

Organic Black Walnut

“Let food be your medicine.” Hippocrates

When I moved to Pennsylvania, I was introduced to black walnut. This nut grows mostly wild in northeastern America and it has a bolder smell and taste than other walnuts. It became very pleasant after trying them a few times. It has the highest protein content among all nuts. Like other nuts it has a lot of fiber as well. Vitamin A and iron along with other minerals in black walnut make it beneficial for eyesight and red blood cell production. Because of its abundant antioxidants, it is helps reduce the risk of cancer, heart problems, and diabetes. Using black walnuts also increases probiotics in the gut and reduces the risk of colon cancer and depression. I personally experienced the effect of this nut on balancing weight and preventuing obesity, because I am in habit of eating them while I shell them :)  

We have a few black walnut trees in our backyard. In September and October they are ripe and fall like raining tennis balls. For the last several years I have been harvesting them. At first it was intimidating, because handling the husks results in a resistant black stain on the hands, clothing, the floor, dishes and so on. But it was too nutritious, delicious, and valuable to give in. Because black walnut takes more effort to process, it is more expensive than other types. So, I developed a process to harvest them that is fun and as clean as it can get. Here it is:
First I collect the fallen nuts around the base of their trees or let them stay in the grass until the outside green husk turns to black, becoming soft and easy to peel. Black walnut trees produce a substance called juglone that inhibits the growth of many plants. So I don't collect them close to susceptible plants. Then everyday, I peel the ones that are ready and wash them and spread them in a big cardboard box. After a couple of days I put them in a tray and dry them in a 200 degree F oven for a couple of hours. Then I crack them and take the nut meat out with a sharp knife. Everyday I do a little bit of each step in the process till most of our walnuts are finished, because there are still a lot of them left for the gray and red squirrels who live with us :) This process occurs over a one to two month period, typically late September to early November).

You can make black walnut cookies, which is an old fashioned recipe in this area of PA. You can also make fresh apple cake with black walnut, which is the signature cake in our house, a two hundred year old renovated bank barn "In Harmony". I also use lack walnut in pumpkin bread, zucchini bread, banana bread, salad, pasta sauce, and other dishes, such as fesenjoon which is tradional Iranian rice topping made from wanuts and pomegranate. My favorite is mixing it with vanila ice cream! Because of its uniquely strong flavor, black walnut can't be substitued for other types of walnuts in every recipe. But you can experiment and match the taste with your own dishes and baked goods and enjoy it! :)


“Let’s always eat and drink healthful food and beverages and do it in moderation.” Dr. Sii

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Much of the world is now overfed and undernourished!

https://www.bbc.com/travel/article/20210629-joost-bakker-on-why-zero-waste-living-is-the-future