Another blueberry spring

Tags

blueberry, DIY project, garden projects, Protection for blueberries, Spring crops

This spring I aim to streamline my blueberry strategy. Although only three O’Neil highbush reside here in my central Virginia (zone 7A) garden, they have produced dozens of pounds of blueberries over the years…much to the delight of my blueberry customers. One year each shrub yielded ten pounds, yes each! This year two women already reserved as many pounds as I can harvest.

The biggest challenge to a successful blueberry harvest is running critter interference. Birds are the least of of my my concerns, and I learned years ago NOT to use traditional bird netting. Too many bird tangles and even one stuck hummingbird. Snakes can also die a horrible death when encountering standard bird netting. My advice…NEVER USE IT!! For two years, I used eleven yards of organza, stitched together by hand, a task never to be revisited. The nosey raccoons and squirrels made quick shreds of that material. SO, this year I found on AMZN a netting that fits my needs. Arriving in a tidy box, this 33’X33′ netting had its full reveal yesterday.

Below are assembly photographs of 2022’s strategy.

Step One: 8′ plant posts will stand in 12″ PVC pipes driven 6″ into the ground.

These 8′ stakes have lasted three seasons. The PVC shafts are an addition this year to help stabilize the stakes. The nice guy at Lowe’s cut 12″ sections from a 10′ pipe, as I waited. Easy peasy.

Many thanks to the hungry bumblebees who pollinated the blossoms. Despite ten freezing nights in April, when berries reach this stage it is time to protect them from birds and nocturnal four-leggers.

PVC shafts were pounded into the ground 6″ using a rubber mallet, then the 8′ stake stands at attention without wobbling. I will spray paint these shafts to match the ground, as I think they will remain in place year round.

Finished blueberry cover. Clips were used to secure the netting to the stakes. Old window sash weights were placed on the ground to keep the netting settled during breezy conditions. Access to the “tent” is at the lower end. Quart deli containers were placed, inverted, on the top of the stakes to prevent netting snags. With the help from a dear neighbor, we hoisted the netting over the stakes in merely a few minutes! The 7mm netting aperture is high tensile strength, UV stabilized, and reusable. No critter will get caught in this!

Cozy for the time being. Fingers crossed that this system will deter damage from wildlife. The PVC ground sleeves will stabilize the upright stakes.

Over the years, I looked at so many online ideas for protecting blueberries, and by far this is the best solution…my very own design. Since these shrubs are part of the landscape, I never wanted a permanent structure erected. This variety of blueberry has glorious fall color, so when berry harvest is complete off comes the netting, and both the stakes and the netting go into storage until next season.

In the weeks ahead, I expect these nickel-sized berries to delight.

O’Neil Highbush blueberry variety is my favorite by far. Before I planted any, I visited a nearby berry farm and tasted all the varieties. Now, this large, juicy fruit greets me every day for nearly one month in June.

Finally, a thought to garden by…did you learn anything?

Copyright 2022 by Diane LaSauce All Rights Reserved.

Winter warmer when we pause

Tags

Keto, Paleo, quick recipes, Winter Warmer beverage

I write this on a January morning, with overcast skies and the temperature at 48F. At last I can boast that the interior temperature is now a blazing 68F! A far cry from last week!
There is still frozen snow about, making any yard work impossible. The broken crape myrtle branches are a sad sight, on the ground and many still hang from the crown. I have no way to trim/dispose of these, and must wait to hear from my reliable landscape crew. They are currently inundated with chain saw/chipping requests, so I must wait as I am a small property owner. Thousands of properties were damaged last week. Seven inches of wet snow delivered a wallop to everything in its path.

Still seeking a bit of storm recovery comfort, I decided it was time to create a new Keto/Paleo friendly winter warmer beverage. The perfect way to pause and reflect as we ready for the new year ahead.
So set those tax papers aside, and try this simple recipe.

On hand ingredients made for a quick concoction on this cold winter day…

Following a quick spin in the Vitamix, and brought to steaming on the stovetop, this is a comforting beverage that boosts the soul. This could also be a fine beverage during warmer months, spun with a few ice cubes.

Ingredients: Serves 1

8 oz. RO or spring water
1 T. organic CACAO powder (not cocoa)
2 T. MCT oil
2 T. JOI almond paste
1 t. Matcha powder (ceremonial grade from Japan)
Splash of organic heavy whipping cream
1 T. raw turbinado sugar (Fair Trade, organic), if desired

Spin all this in a blender pitcher until well blended.
Transfer liquid to a pan and heat over low heat just until steaming.
Pour into your favorite cup or mug.
Top with a sprinkle of organic cinnamon.
Enjoy!

PS: I do not received compensation for mentioning/featuring ingredients. I just like to share good product information.

Copyright 2022 By Diane LaSauce All Rights Reserved

Feeling it

Tags

aging in place, body fat, downsizing, healthy food, inflammation, Keto, Lectin free recipes, lifestyle, organic ingredients, pain management, Paleo, quick meals

Days never seem to slow, and meals are simple, healthy, and quick. Below are a few new meal photos that are lectin free, gluten free, both Keto and Paleo friendly and always organic.

I use my dry crepe pan to heat almond tortillas and top them with eggs and hemp seeds. Yummy breakfast. Sometimes my eggs go awry in the pan.

Here are roasted/shredded organic, free range chicken thighs, sliced artichoke hearts, hearts of palm, and a sheet of organic Sushi Nori seaweed stuffed with goat cheese. Almond tortillas add a crunchy twist. Somehow that Nori looks like an eel.

Another breakfast meal variation: Organic, free range eggs, roasted chicken, macadamia and pistachio nuts, artichoke hearts, and a splash of organic olive oil. A one skillet meal always accompanied by a half cup of organic blueberries and a T. of organic heavy cream. A large mug of Rooibos tea with a splash of organic 1/2 and 1/2 or freshly brewed Matcha hits the spot. And yes, I confess I do eat right out of the skillet some days. 😉

Hearts of palm, artichoke hearts, roasted chicken garnished with crumbled goat cheese over toasted almond tortillas make a satisfying meal. Steamed organic kale is a fine side dish.

For months I have enjoyed intermittent fasting, finding my best windows at 8AM and 2PM. So far I have lost 7 pounds and most of that fat. Am I happy, yes indeed.

The trying summer of 2021 is behind me and the gardens are nearly tucked in for their winter’s rest. I mowed for the last time on Sunday. My hips are so relieved. Many outdoor projects are winding down…exterior painting, house washing, removal of the old deck boards on the concrete slab patio, and rock relocation just to name a few. Next week the construction of a new retaining wall on the lower patio is scheduled. Lumber arrives on Monday.

I found a home for my vast collection of heirloom peonies, as in twenty years, they became too much for me to handle. They will be dug, transported, and replanted next Tuesday. My legacy continues.

My heirloom peonies will go to a new home next week.

Downsizing the gardens and aging-in-place continues. My battle against inflammation is ongoing.

How are your projects going? Are you ready for a long winter’s rest?

Keep safe.

Copyright 2021 by Diane LaSauce All Rights Reserved

And so it goes…

Tags

blueberry, DIY project, garden, home, home garden, life, wild birds

Spring in central Virginia continues, despite the human condition. Mother Nature always wins. She has run wild since late March delivering freezing 29F temperatures one night then 80F the next week. Wow! My poor peony crop has never seen such dramatic swings. Yet, for the past two weeks, I managed to harvest enough flowers for bouquets to sell at market. Happy customers are unaware of my road of angst traveled to get there.

slowly a peony harvest in 2020

The O’Neal blueberries are another story. The bumblebees did a splendid job of pollinating the flowers early on. Fruit swelled on the stems, yet they too experienced the dramatic temperature swings. My three shrubs are now ten years old. How time flies. Over the years, I experimented in numerous ways on how to deter birds and one nocturnal four-legger from my cash crop.

A few years back I began experimenting with tulle, yes the stuff wedding veils are made of. Standard bird netting is evil and can snag, injure, or kill a wild bird, therefore I NEVER use it. Tulle on the other hand is soft like an angel’s kiss. Notice in this photo the Mylar strips, whirligigs, and even a fake snake on the ground. None really discouraged wildlife.

Last year I applied more tulle, the widest I could find at Joann’s. This was more effective, but made my harvesting job much more difficult, although every time I lifted the tulle, I felt like a bride. 😉 One curious raccoon would get tied up in the edges, and there would be strips of tulle around the ground next morning. NOT good.

2020 Improvements…Since blueberries are part of my landscape, I do not want to build a permanent structure around them. Therefore, I purchased eight eight-foot garden stakes to form a minimal frame to hold the tulle higher and wider than the shrubs. On the tops of the stakes I placed inverted, one-quart PETE containers to protect the tulle. Yesterday, I only spent about an hour installing the stakes and applying the tulle. Tentatively held in place with clothes pins, the tulle remained in place overnight and, fingers crossed, throughout the harvest weeks ahead. Notice the black-ish line on the ground along the tulle’s perimeter…that is spent coffee grounds, collected from one local coffee shop. Last year I discovered that raccoons despise the scent/texture of coffee grounds. The space left under the tulle will hopefully prevent critters from tearing it. Since I spent the part of three March days hand sewing this 11 yards of double-wide tulle, I want to see it last a few season. Yes?  

What do you think of my recent solution?
Gardening is all about evolution.
And patience, and resilience.

Only the cleverest catbird or cardinal will find their way under the tulle to the berries. I don’t mind sharing a few, but since I harvested thirty pounds of berries from these three shrubs in 2019, I will not share many with wildlife.

Regular market customers are already lined up for their share of this blue superfood come June.

Now back to the peony harvest. Overcast skies this week threaten rain on partially opened buds, not quite ready for harvest. Peonies and rain are not the ideal combination for floral bouquets. A giant circus tent would be ideal for protection, but alas that will not happen. And so it goes…

I hope you and yours are well and safe. I enjoy hearing from you, so please take a moment to drop a comment.

Copyright © 2020 by Diane LaSauce All Rights Reserved

Keto “potatoes”

Tags

cauliflower, Keto, quick recipes

As I continue my quest for an improved way to eat, reading Keto recipe books inspired today’s recipe.

Cauliflower is an outstanding vegetable. It is in the cruciferous family that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

Yet the white, knobby blob can quickly become boring/bland/meh. So when I purchased a large organic head yesterday, I was determined to shake it up a bit.

While exploring the fridge this AM, I pulled out a stick of organic butter, a chunk of raw blue cheese, and the mighty cruciferous “head”. Since the oven was already hot from an earlier project, in went the soon-to-be-transformed florets.

Recipe        Serves 4

One large head of organic cauliflower – leaves and core removed, broken into large florets

4 OZ. organic butter- from pastured cows

1/2 C.  blue cheese (I use raw)

Himalayan pink salt to taste – adjust as you go along

Heavy cream 1/2 C or to taste

Juice of 1/2 fresh lemon

Preheat the oven to 400F. Rack center position.

Cover a sheet pan with parchment and place cauliflower florets in one layer, sprinkled with a few drops of olive oil. Place in oven and roast for 20 minutes.
When tender (poked with the point of a sharp knife), remove the florets from the oven and place on a rack to cool slightly.

When florets are still warm, add them to a food processor.

Add the blue cheese, butter, and salt to the floret filled bowl.

Process a few seconds until contents blend. Add in heavy cream until you like the consistency. Continue to blend a few seconds more, scraping the bowl occasionally with a rubber spatula. Add the fresh lemon juice before the last spin.

Voila! The perfect substitute for mashed potatoes. With the holidays nearing, Keto followers will be delighted with this dish. If you don’t care for blue cheese, substitute an extra sharp cheddar.

Easy peasy. Let me know in the comments section, how you like this quick dish.

And as my brain continues to work on this subject, I bet this dish could be quickly adapted into “potato” cakes by simply adding a beaten egg to a cup of mash and pan frying in butter.

Tune in to my next blog for my tiptoe into chicken liver. So difficult to get my head around this chicken part, until my stomach rebelled against ground meat and bacon two weeks ago. I must admit,  this dish created a delightfully tasty and equally easy recipe with many health benefits to boot.

Pssst! Here’s what I ate for lunch today. Organic romaine topped with dollops of  my chicken liver pate, egg and chopped fennel salad, sauteed mushrooms, and of course Keto “potatoes” all drizzled with a bit of organic olive oil. Prepared ahead, these tasty items last a few days in the fridge ready for quick, wholesome meals. Agree?

Cheers to healthy eating!

Copyright © 2019 by Diane LaSauce All Rights Reserved

Keto bread revisited

Tags

easy recipes, healthy food, Keto, Keto Bread

This morning I was in the mood to shake up breakfast. Too many green smoothies, too many bacon/eggs consumed this summer and I am a bit bored. As I poked around the Keto Reset FB page, I ran across a recipe for Keto Bread…90 second Keto Bread.
IF you enjoy pancakes, this is the Keto version for you.

The ingredients follows (my version):

3 T. almond flour (I had TJ’s brand in the freezer)
1 XL egg (I use organic, free range)
1/2t. baking powder (make sure your powder is aluminum free)
1/8t. salt (I use Himalayan salt)
1 T butter, melted (I use organic butter from grass fed cows)
1/2 c. frozen blueberries (optional, I use TJ’s tiny Boreal region wild berries)

Whisk all this together in a small bowl, then pour into a preheated 8″ saute pan (heat#4) where another T. of butter is melted. Since I do not use a microwave for cooking foods, I went the saute pan route. And to my surprise this lovely batter puffed up. If you add blueberries, add them to the top of the batter after it pours into the pan.
Peek under the edge until the “bread” is golden brown. This takes a bit of time, so don’t rush this step. Once turned, this pancake quickly turned to brown on the second side.  Gently peek under the first side’s edge using a rubber spatula. When golden and set, turn using a large, flat spatula.
Keep “bread” in a warming oven until sausage and egg are cooked.

Enjoy the photos below and give this a try.

Paired with pork sausage and a fried egg (cooked in the same pan), this becomes a one pan meal.
Of course if you want to celebrate your success, a wee bit of organic raw agave or honey and another pat of butter can be melted together and poured over the meal.

If I owned a waffle iron, I bet this batter would work well. Let me know if this works in your waffle iron.

I recently purchased this 8″ non-stick ceramic saute pan and love it. It is free of PTFE, PFOA, lead, and cadmium. The batter sets up quickly; just keep an eye on the batter’s bottom and turn when golden.

An 8″ saute pan is the perfect platform for this batter. Melt a pat of organic butter on #5 heat and pour batter into pan.  The original recipe called for zapping this batter in the microwave for 90 seconds and then browning; I never use a microwave when cooking food. This pan is the perfect alternative and saves a step. I am all for that.

Once browned on one side, simply turn and brown on second side. It is very tender. If you love pancakes, you will love this “bread”. It may be halved/shared or eaten as one portion, depending on your appetite.

Plate “bread” and top with a sunny side, organic egg. Concealed under the egg is a free-range pork patty.

Let me know if you enjoy this breakfast. Cheers!

Copyright © 2019 by Diane LaSauce All Rights Reserved

gone Keto

Tags

food, health, inspiration, Keto, smoothie

The end of April, I discovered the Keto diet and learned from many YouTube posts on the topic. I decided to try it. After all, I knew I was addicted to sugar, chocolate and always felt like I needed to eat something…for most of the last eighteen years.

Of course, during that time I hit menopause and got older, much older. Twenty pounds crept onto my body, despite my demanding physical chores here at Swallowtail Cottage,  and finally I said, “STOP!!”

Reboot.

What appealed to me about Keto was the meat factor. And bacon. I was brought up on the notion that fat is bad for us. Some are. Yet with my new market neighbor, who raises only grass fed/finished chicken, beef, and pork I am in Keto heaven.

For the past twenty years I stuck to organic/sustainably raised produce and other foods, mostly from Whole Foods Market. Now I seek even more, locally raised food and enjoy supporting this effort. In the last post I mentioned Harmony Hill Farm. If you have not visited their web site, do. Quickly you will learn how hard it is to be a real farmer. Yes, I whine about weather conditions here on my half-acre, but when one speaks of hundreds of acres, dozens of animals of variety…now that takes pride, dedication, patience of a saint, and stamina.

Revelation:

Since I live alone, smoothies are the quickest way to ingest veggies, supplements and not so perfect produce. I rarely prepare a sit down meal during warmer months. Upon more food research, I learned that some veggies are not absorbed properly if consumed raw…like spinach and broccoli. Yet one can miss essential enzymes if veggies are steamed…so, this morning as I prepared my AM smoothie, I steamed a large handful of organic spinach for two minutes, then for good measure, added a handful of raw spinach to the pitcher. Then,

Back up to the beginning of this smoothie. Two weeks ago, I discovered a brand of organic bacon that is also sugar free at Whole Foods Market. And, wow, is it delicious! Since I am always looking to have fast food at home, I render 4 oz. at a time, save the drippings in a glass jar, store the uneaten portion in the fridge, and this way I always have cooked bacon at the ready.

Now my go to breakfast is bacon and egg(s), and a green smoothie. This morning was my one-step-closer to a wholesome, fast food breakfast.

Warm two strips of cooked bacon in the microwave, 5 seconds.

Pour 8 OZ unsweetened almond/walnut milk into Vitamix pitcher. (I make my own)
Add any not-perfect raw lettuce.
Add one large handful of raw organic spinach.
Add steamed spinach (two handfuls raw, steamed two minutes)
Add any prescribed supplements (I open the capsules)
Add 1/4 t. each of ground cinnamon and ginger (for inflammation)
Add 1 T. nutritional yeast (B vitamins)
Add 1/4 t. Matcha powder (organic)
Add 1 or 2 organic hard boiled eggs (depending on my morning activity)
Add 1 t. Raw Organic Apple Cider Vinegar (with the Mother)
Add one dipper of organic wheat grass juice powder (MAJU Superfoods, Amazon)
Pinch of Himalayan pink salt

When I reached the egg portion of breakfast, I thought, since I have boiled eggs in the fridge (great go-to snack), I would just toss a peeled egg into the Vitamix…and will not need to fire up the stove-top. Yes!

Adding the boiled egg to the pitcher created a lovely texture to the overly veggie mix.

I am not a Vitamix saleswoman, but after trying every smoothie maker at Bed, Bath, & Beyond, I bit the bullet and ordered the highly rated, yet pricey Vitamix 5200. To soften the cost, I rummaged down in the basement, and posted many items no longer used on FB marketplace and voila! in just hours, I raised enough cash to offset the cost of the mighty Vitamix! And no yard sales necessary! Good creates good.

So to end this tale of breakfast, I am moving along in Keto. No longer do I crave sweet chocolate or carbs. I have suffered with leg cramps recently, and from the Keto Reset FB Group (of hardcore Keto folks who follow their macros), I learned that this is one side effect of Keto. Onto the new learning curve of balancing electrolytes and moi as I transition away from a life of carbs and sugar. Solo water, made at home using Himalayan pink salt, appears to be fixing the leg cramp issue.

Let me know if Keto is a way of life for you. If not, this smoothie, I promise is one for the menu.

Disclaimer: I do not receive any compensation for mentioning brands in this post.

In the meantime, it is a sunny 80F, the blueberries are ripening under the tulle,

and eager market customers await my organic berries come Saturday.

At any rate, I always love hearing from you.

Copyright © 2019 by Diane LaSauce All Rights Reserved

Kudos, followers

Tags

Charlottesville, farmers markets, inspiration, suggested reading

I see from my stats that my followers are reading through the thing about challenge…great! Remember to click “older posts” too as there are about a dozen thing posts…

Now that we are on the cusp of spring, I submit another blog post regarding how to shop farmer’s markets…enjoy! Mining older posts are a good thing, right?

https://dianelasauce.wordpress.com/2014/06/22/how-to-shop-at-your-local-farmers-market/

Posted early on Sunday, or it was early before the time changed…who likes time change???

This tulip is called Honeymoon. Pretty fabulous, yes?

 

 

Soothing, quick comfort food for winter days

Tags

comfort food, easy recipes, healthy food, quick meals, winter

And did I mention a one pot creation? This sinfully easy concoction suits both families and singles…Are you ready?

Shopping list:

• 1 quart Imagine organic chicken broth (no substitutions)
• one package boneless, skinless chicken thighs (Bell & Evans preferred)
• one pound Red Garnet yam (usually one) peeled and diced (the only yam I eat)
• one pound Carrots of Many Colors (organic found at Trader Joe’s), peeled and sliced
• 1 T Herbes de Provence placed in a tea infuser
• a few ribs of organic kale, rinsed, stem removed, and torn in small pieces
• Himalayan salt to taste
• Serves 4 and may be doubled

Begin with a medium/large stew pot. Pour broth into pan along with the herbes tea ball…and bring to a boil. Add chicken thighs (do not rinse, just open package and add to boiling broth.)

A classic herb seasoning…if not found in this fancy jar, find in the bulk department of WF.

Reduce heat to medium, cover pot and simmer 10 minutes. Add both yam and carrots to broth/chicken, cover, and continue simmering 10 additional minutes. In the final moment, add torn kale to the pot, cover, and cook 1 minute more and not any longer…overcooked kale is bitter! Remove the tea ball (allow to drain into the pot for full herb flavor)

Before serving, shred chicken thighs into reasonable pieces using two forks or your gloved hands…and remove any bits of fat that remain too.

Organic kale is a wonderful, tender, healthful leafy green if cooked properly. NEVER, EVER steam or simmer more than ONE MINUTE. Please.

Have you found these sweet carrots at Trader Joe’s? Carrots of Many Colors are seasonal, so I stock up this time of year.

Have your bread, biscuits, or crackers ready, along with heated bowls (zapped in the microwave for one minute, empty.) Serve the soup steaming, drizzled with a little olive oil.

Dessert can be a delightful pumpkin tart, made at home

This quick soup is colorful, healthy, and may be reheated in portion sizes throughout the week for smaller households or for trips to the office.

Bon Appetit!

And Happy Holidays to all my readers!

Copyright © 2016 by Diane LaSauce All Rights Reserved

good health begins here…

Tags

Albemarle County, bison, Central Virginia, easy recipes, healthy recipes, kale smoothie, kale smoothie recipe, The Wahls Protocol

In March of 2014, I read a book and began having a kale smoothie every day.

Now don’t squish your face in disgust and hit the delete button…this is good food folks…and by popular request, I am posting a wee recipe for you to try.

No, I am not ill, just became inspired by a book, then cherry picked through it to fit my needs.

Although a foodie with a food business, I admit not eating according to my standards. I get busy, and often the raw veggies go off the plate. This smoothie idea appealed to me because it is fast, loaded with nutrition, mostly raw, vegan, organic, and did I mention FAST??

It all begins with kale. I am growing Lacinato kale heirloom variety this spring, as it is tender ~ even when bought in the organic section of the green grocer

fold the rinsed leaves of kale lengthwise and with a sharp knife, slice off the long spine

a nice neat pile of greens ready for the blender cup

this handy cup makes the entire process a snap

these ingredients are the basis of a healthy smoothie

save a step by grinding some golden flaxseed ahead of time in a coffee grinder and store in the fridge

voila, freshly ground flaxseed

place the ground flax into a glass jar for storage in the fridge, as flax goes rancid quickly

nutritional yeast, ground flaxseed, and Spirulina all have a place in the fridge for easy access when creating a smoothie

the cup is full of greens and topped with blueberries and other fruits of choice

on to the blending part

whirling goodness

a pretty healthy way to begin a day often followed by two farm fresh eggs, over easy.

this is the source of my inspiration regarding smoothies and food in general. Dr. Wahl explains health and nutrition like no other publication.

healthful nutrition really begins here; this 5X12 raised bed produces much fresh food and kale is an early/cool crop

since parsley winters over, this healthy stand not only goes into spring pesto, but a handful will go into today’s smoothie

Now for my recipe for Diane’s Kale Smoothie:

• gather, rinse and de-stem the kale
• gather, rinse a handful of parsley
• in the blender cup add 3/4 c. organic, unsweetened coconut milk
• a hefty T. of full fat (yes full fat!)coconut milk solid (once the can is opened, it turns to a solid in the fridge. Cover can with clean pet food lid)
• add heaping T of ground flaxseed
• add heaping T nutritional yeast (found in bulk department of health stores)
• add heaping 1/4 t. Spirulina (a very healthy green algae)
• stuff the kale and parsley into the cup and add frozen organic fruits of choice. I always include blueberries, and also like pineapple and mango
• Whirl all this goodness and enjoy
• if too thick just add more coconut milk or RO water to suit

I do not receive compensation for mentioning this publication nor ingredients in this post. I tried many ingredients before deciding on the ones featured. Dr. Wahl’s book is a very educational read, as she teaches the importance of greens, and, yes, organ meats. OMG! ORGAN meats!! I will admit, I cannot get past liver of any kind, yet discovered that beef heart is a most delectable and affordable edible. Sourced locally from grass-fed beef, and found at my farmer’s market, I always thank the beast and feel it’s strength in my body. Local bison and free-range local farm eggs are other favorite proteins that provide affordable, sustainable food.

Followers, I do hope you will make this book a summer read, and apply the information however it speaks to you. Details and specifics of nutrition are fully discussed in this publication, far better than I could mention here. I look forward to hearing your feedback. And remember, the smoothie recipe here is my personal creation, and can be changed to your liking. Just don’t omit the kale…

living in the country where vistas like this keep me centered

Copyright © 2015 by Diane LaSauce All Rights Reserved