Astrologically, the planet Saturn has a bad rap. It’s often seen as the party pooper, the bringer of doom and gloom, the one that creates blockages in the pursuit of our desires. When a Saturn transit approaches, people oftentimes bemoan the restrictions and the sense of containment that they fear will follow.

Saturn, many people perceive, is the planet that says “No.” Yet, in reality (something that Saturn loves), the reasons for the “No” don’t emerge from some willy-nilly dictate to deny us of our mortal pleasures. Rather, Saturn’s “No” help us shape our ability to more consciously say “Yes” to those choices that actually better serve our growth, best interest, and higher purpose. Doors close in order that we can recognize that there are other doors to be opened that can lead to a more promising future.

In addition to the effects that Saturn has upon us personally—whether through our natal chart or by transit—it also affects the collective in regular cycles. As Saturn spends 2-1/2 years in each sign, it does a bit of housecleaning therein, making us aware of that which doesn’t work in different areas of our culture and society. Ideally, as we go through these Saturn transits, collectively we gain the tools to more productively express these areas of life.

Saturn in Virgo: The Craft of Growing and Preserving Food

In September 2007, Saturn entered Virgo, the sign that represents labor, crafts, and health. As Virgo is the sign of the harvest, it is also associated with agriculture and our food supply. Not surprisingly, for the last 2 years the topic of our food—its safety, its healthfulness, its availability, its cost—has assumed a much-deserved spotlight in the media and around the dinner table. Saturn shows us what doesn’t work, and with its recent attention to our food supply, great inefficiencies and insufficiencies have been revealed.

Yet, as Virgo is also connected with attention to detail and craftsmanship, some solutions to the problem inherent in our current food supply have organically emerged. People are taking back their power to provide for themselves and we are experiencing a renaissance of interest in vegetable gardening. In addition to the First Family, millions of Americans are gardening at home, with polls by the National Gardening Association suggesting we’ll see a 20% increase in home vegetable gardens this year compared to last.

Yet, the interest in nurturing ourselves through and taking responsibility for our food hasn’t ended there. There’s also been a concurrent upswing in food preservation, including canning, pickling, and curing. Saving the summer’s bounty for the wintertime has become a craftful hobby for many looking to provide food for themselves and their family in a more economic way. We’re seeing the emergence of “root cellars” and “larders”–popular with generations past–not only into the vernacular but into our homes as well. And there’s a rash of books on food preservation and home cooking projects released this year that are filling the shelves next to classics such as the Ball Blue Book.

The fact this homegrown food movement is so culturally shifting is a reflection that there is something more at play than just Saturn in Virgo; rather, from fall 2008 to spring 2010, we are experiencing Saturn in Virgo in opposition to Uranus in Pisces (in summer 2010, these two planets will also oppose each other from the signs of Libra and Aries). Uranus is the bringer of change, the evolutionary, the revolutionary—words that also describe the mid-1960s, the last time we saw these two planets in a similar alignment. It’s also the planet associated with technology.

Putting this all together, is it any wonder that we are experiencing a revolution in our foodways and one that is being ushered along, in part, by the Internet and social media sites. Never before have we been able to access information so readily nor can we so quickly come together as a group to inspire each other and promote our collective well-being.

A great example, one in which I am thrilled to be a part of, emerged this past week via Twitter. Inspired by the very aptly named “Yes We Can” community canning project in San Francisco, a group—spearheaded by food writer Kim O’Donnel—interested in canning and home preservation coalesced on Twitter. Within 24 hours, we initiated the idea for Cans Across America, a nationwide canning event the weekend of August 29/30. The idea for the event is to bring more attention to the hows and whys of canning and to inspire community get-togethers centered on food preservation. (If you’d like more on the event, go to the website Cans Across America. If you’re on Twitter, you can also get more information by following @Canvolution.)

Yes We Can

Hopefully, another outcome of this Uranus-Saturn opposition is that we change (Uranus) our astrological perspectives on Saturn. Transits of Saturn both individually and collectively need not be thought of as periods of restriction or want. Remember, Saturn points out the “No”s so that we can more readily discover the true “Yes”s, the ones that help shape our lives in more authentic ways. Saturn helps us realize that, in fact, we have the ability to fruitfully pursue life in a more productive and empowered way, in the spirit of “Yes We Can.”

Today as the French celebrate Bastille Day, it seems fitting to discuss a health-related topic de français. The French Paradox is the quippy term given to the finding that despite high intake of saturated fat those living in France have a lower rate of cardiovascular disease.

If you like to drink red wine, it was this scientific discovery that you have to thank for your doctor giving you the green light to have a glass or two a night as a means to promote your heart health. That’s because much of the initial French Paradox research spotlight focused on the potential benefits of this libation, cited as playing a large role in the country’s culture and foodways.

Since then researchers have discovered many unique phytonutrients in red wine, the most talked about being resveratrol. This flavonoid has antioxidant and anti-inflammatory properties; in test tube and animal research it has also been found to promote the health of both vascular and heart cells. Additionally, there is currently a lot of research attention being paid to its suggested anticancer and anti-aging benefits. Yet, resveratrol isn’t the only beneficial phytonutrient in red wine; others, such as oligomeric procyanidins, have also caught researchers attentions for their ability to promote cardiovascular health.

Yet, is red wine truly the fountain of youth, the reason that the French have that wellness je ne sais quoi? While it may have some benefit, it seems imprudent to put all one’s health hopes in one basket (or one decanter, as the case may be). As red wine is touted as a panacea, it’s easy to forget that it does contain alcohol and that too much alcohol can have very negative health consequences, including liver damage, blood sugar imbalance, and impairment of coordination and judgment. Should you want to partake of some of the benefits of red wine without actually imbibing, you can enjoy dealcoholized wine or red/purple grapes instead.

Additionally, it may end up not being red wine at all that is at the centerpiece of the benefits of the French diet. Potentially, it may be a more simple reason, one that researchers and healthcare experts are beginning to focus upon: overall diet quality. Compared to the standard American diet (appropriately abbreviated as SAD), the traditional French diet tends to consist more of whole foods and less of processed foods. Concurrently, it may be the fact that the French enjoy a wider range of nutrients—found in whole foods—and a lower intake of negative food compounds such as trans fats, refined sugar, and preservatives—found in processed foods—that is the explanation behind this so-called French dietary enigma.

The difference in the psychosocial context of food may play a role here as well. A traditional meal in France is often a relaxing, joyous occasion with friends and family gathering around the table to converse and catch up, enjoying each other and the food that they share. Food is celebrated and part of a celebration. Compare this to our culture where food is too often a source of worry, consternation, and guilt. Potentially there is something within the French approach to eating, this culinary joie de vivre, that nourishes the heart, and consequently heart health.

So today, as the French celebrate Bastille Day, why not take a lesson from their culture and foodways. Make a toast to your health—à votre santé—with a glass of red wine (or the beverage of your choice) and by enjoying a leisurely meal of delicious foods among the company of friends and/or family.

And with the Sun and Moon both in need-to-have-your-needs-fulfilled Cancer, thankfully that which I had a craving for was in clear sight.

Located bottom left, tucked nicely away in crisper drawer of our just-cleaned refrigerator, there it was. The cauliflower.

Now, I should be more clear. I wasn’t just yearning for cauliflower prepared any which way. In fact, raw cauliflower—a staple of crudite platters nationwide—is just not my personal cup of tea. Since that was the way I knew this vegetable when I was growing up, it took until I was in my 20s—the time I began to hone my stir-fry skills and saw how heat could transform the flavor of this vegetable—that I began to enjoy cauliflower.

But truly my love affair with it didn’t develop until I discovered the alchemical magic that occurred when its little white florets met its compadres of a casserole dish and a 400F oven. It is roasted cauliflower about which I swoon. That’s because roasting brings out qualities in cauliflower— a caramelized sweet flavor and amazing buttery texture—which, upon reflection of this vegetable in raw form, you wouldn’t think really existed.

But trust me, it does, and it was a desire for roasted cauliflower that in pure Plutonian fashion caught my attention and wouldn’t let go. Before I share with you how to prepare this delightful dish, I want to detour for a moment and extol another aspect of this vegetable—its nutrition and health benefits.

Cauliflower is a member of the much-lauded Brassica family of vegetables, making it a cousin of broccoli, kale, collards, cabbage, and other crucifers. In addition to a common geneology, what these foods share is their being a repository of health-promoting sulfur-containing phytonutrients. These nutrients, known as glucosinolates, aid the liver in its ability to detoxify chemicals and compounds like estrogen. This is one reason why researchers, public health organizations, and healthcare practitioners suggest eating several weekly servings of Brassica vegetables as a part of a cancer-preventive diet.

In addition to these phytonutrients, it is also concentrated in vitamin C, with one cup cooked cauliflower providing about 90% of the Daily Value for this immune-supporting nutrient. It’s also a good contributor of folate, fiber, and vitamin B6. Plus, if you’re looking for a food that will satisfy hunger without costing you too many calories, cauliflower fits the bill, with one cup containing about 25 calories.

Roasting Cauliflower: A Recipe

There are many ways to prepare roasted cauliflower. You can roast the whole cauliflower, cut it into slices, or divide it into small floret pieces. It was the latter approach that I used last night.

Ingredients

• 1 head of cauliflower
• Cooking oil with high smoke point (e.g., grapeseed oil or avocado oil)
• 2 tsp lemon juice
• Sea salt and pepper to taste
• Several crushed garlic cloves (optional)

Directions

• Preheat oven to 400F (200C).
• Break washed cauliflower into florets and then cut them in quarters. It’s better to use a knife to cut rather than just break them apart with your hands so that they’ll have a flat surface upon which they can rest in the roasting pan.
• Toss cauliflower with enough oil to coat. Mix in lemon juice as well as salt and pepper to taste. Add garlic cloves if desired.
• Place cauliflower in roasting dish or baking sheet large enough so that each floret piece is touching the bottom. The dish/sheet should be on the middle rack.
• Bake for 30-40 minutes.*

*The reason for the range of time is related to several factors: the depth and material of the roasting dish; the size of the florets; and your personal preference for how “roasted” you want your cauliflower to be. What I like to do is check on the cauliflower every 10 minutes or so to gauge its “doneness” (when it achieves the texture and flavor I like). I also use that opportunity to mix the florets with a wooden spoon in order to redistribute them along the surface of the roasting pan so that they can cook evenly.

After writing this blog post, I can only say one thing: I’m really glad that there’s leftovers from last night!

Do you have a favorite way of roasting cauliflower or another way that you love preparing it? If so, consider sharing it with other Planetary Apothecary readers in the Comments section.

That was the premise behind Eating Down the Fridge, a seven-day culinary adventure spearheaded by Washington Post food blogger, Kim O’Donnel, from an idea inspired by eGullet co-founder, Steven Shaw.

Even though previous commitments during that early March week prevented me from following it to a tee, I still decided to embark on eating down my fridge–as well as my freezer and pantry–with a hearty commitment. It proved to be an odyssey of minimizing my household food waste while maximizing my understanding of my personal eating and cooking habits.

One of the questions I posed to myself when the week began was which foods would turn out to the tried and true, those that I relied upon the most. I also questioned whether one food would emerge from the pack as my most favorite. I wondered whether by week’s end I would discover the answer to that proverbial question, “If you could only bring one food with you to a deserted island, what would it be?”

I found that, again and again, I turned to my favorite condiments—lemon juice, cashew butter, coconut milk, sea salt, Syrian zahtar—to embellish dishes I was making from bits of this and bites of that. Yet, as the week progressed, I noticed that when I was looking for a foundation food from which I could create a dish—whether for breakfast, lunch, or dinner—I would instinctively turn to my go-to grain, quinoa. By the end of the week, it was this food that I declared to be my culinary coxswain, as it was quinoa that steered me through a week of delicious and nutritious meals.

What is quinoa?

Quinoa (pronounced KEEN-wha) is a grain that’s not a grain. It’s a grain in the sense that it is served like one, used in recipes similar to rice, wheat, or oats. Yet, from a botanical perspective, the quinoa plant is not related to these foods; rather it belongs to the goosefoot (Chenopodium) family and is cousins with spinach, beets, and Swiss chard. While the leaves of the plant can be enjoyed, it is the seed to which most people refer when they say “quinoa.”

Quinoa seeds are small spheres surrounded by an off-white opaque ring. Not only does its combination of colors and the “tail” it forms when it’s cooked make it visually intriguing, but its complementary features contribute to its wonderful texture: the inside is chewy while the ring provides a slight crunch, a subtle popping sensation.

While quinoa has been growing in popularity in recent years, with people praising it for its taste and health benefits (let alone that it is gluten-free), the reverence with which it is treated still pales in comparison to the role it played in ancient South American societies. This food, called the “Mother of Grains, ” was held as sacred by the Incas. Tales are told that when the Spanish conquerors came to South America they forbade its harvest in an attempt to suppress the Incan culture.

Nutritional Qualities

Quinoa is lauded for its protein content. Not only does one cup of cooked quinoa contain over 8 grams, but it also contains a full range of all eight amino acids—those we need in our diet because our bodies cannot create them. Therefore, it is considered to be a complete protein, something relatively unique in plant foods.

Yet, protein is not the only nutrient that quinoa has in abundance. Based upon a nutritional analysis using the USDA National Nutrient Database for Standard Reference, one cup is also a very rich source of magnesium (30% DV*), fiber (21% DV), folate (20% DV), copper (18% DV), iron (15% DV), and zinc (13% DV) among others (this same one cup contains about 220 calories).

Selecting, Storing, and Preparing

Quinoa is available in white, red, and black varieties. The white is sweeter while the red and black have a nuttier flavor. The white is the most popular, the one that was introduced into North American markets first, and certain to be the easiest to find in stores. Natural food markets are your best bet for finding this wonderful ancient grain (most feature it in their bulk bin section).

While quinoa is a bit more expensive than other grains (for example, brown rice), it is still a bargain when you think about the nutrients it contains. On a trip to two markets recently, I found organic quinoa in bulk to be about $4.00 per pound. With one pound yielding over 7 cups of cooked quinoa, this makes a one-cup serving cost about $0.60, a great value for all the nutrients it provides you with let alone the enjoyment you’ll receive.

In addition to the whole “grain” you can also find quinoa available in its flour and flake form. Quinoa pasta—usually made from a combination of quinoa and corn flours—is sold in many natural food markets.

Store your quinoa in airtight containers. It is best to keep it away from direct heat and light. To keep it freshest, store it in the refrigerator.

One of the tricks to making delicious quinoa is to wash it well before cooking. It naturally contains saponin compounds, which can impart a rather soap-like taste if not rinsed away. The best way to wash the quinoa is to put it in a strainer—I like to use a mesh one with a handle—and run cold water over it while rubbing the seeds together with your fingers. Do this for about a minute, or until you see the water running clear.

Ways to Enjoy

Quinoa is so easy to make, which is one of the reasons for its allure. Unlike brown rice, which takes about thirty to forty minutes, quinoa can be cooked in about fifteen.

Once you wash your quinoa, put it in a pot, adding about 2 parts water for each 1 part quinoa. Bring it to a boil, cover, turn down to a simmer, and then cook for about fifteen minutes. If all the water hasn’t been incorporated into the quinoa, cook for a few extra minutes.

You can store leftover quinoa in the refrigerator. Ideally, I like to use my leftover grains within one day although sometimes I eat those that are two-days old if they haven’t been mixed with any other ingredients.

As I alluded to earlier, it was quinoa’s versatility that allowed it to play a stellar role in my menu during the Eating Down the Fridge week. For breakfast, I’d make quinoa porridge; for lunch, a quinoa cold salad; and the days I had it for dinner, it was usually as part of a curry or soup I made.

Here are some basics ways to enjoy quinoa:

Side dish
Freshly cooked quinoa makes a great side-dish alternative to rice, pasta, or potatoes. Instead of cooking it in plain water, you can use broth to impart a deeper flavor.

Some of my favorite ways to enjoy quinoa for dinner include serving it with a vegetable curry, adding it to chili, or making quinoa pilaf.

If you want to add variety to the look, taste, and texture of your meal, cook the different colors of quinoa together.

Breakfast porridge
Place leftover cooked quinoa in a pot, adding a bit of milk. Usually I use oat milk but you can use cow’s milk or the non-dairy milk alternative of your choice. Add dried fruit like raisins or prunes and some nuts or seeds (I’m especially fond of cashews, but enjoy whichever are your favorites). You can also add a tablespoon or so of coconut milk to give it a creamy texture. If you like your porridge to be sweet, add honey, maple syrup, or agave nectar. Sprinkle with cinnamon and/or nutmeg if you desire.

If you’re making your porridge quinoa from scratch (rather than from leftovers), try substituting juice for some of the cooking water to impart extra flavor and sweetness. Sometimes, I’ll also add some cardamom or nutmeg directly to the cooking water in order to infuse the quinoa with additional fragrance.

Cold lunch salad
Leftover quinoa is great to enjoy for lunch. Think of it as a canvas upon which you can add your favorite foods and flavorings to create a healthy delicious cold salad. Here are three ideas of how to enjoy:

* Mediterranean-style salad: Quinoa with garbanzo beans, red onion, feta cheese, olive oil, Italian herbs, salt, and pepper.

* Tabouli: Quinoa with mint, parsley, scallions, cucumbers, lemon juice, olive oil, salt, and pepper.

* Chopped salad: Quinoa with diced vegetables and chicken breast tossed with a vinaigrette dressing.

As you experiment with quinoa, you’ll find it to not only be delicious but easy to prepare and versatile as well. You may even discover, with or without doing your own version of Eating Down the Fridge, that it has become one of your favorite go-to foods, the one that you would elect to take to that proverbial deserted island.

* DVs are the values used by the U.S. FDA to communicate information about nutrition labeling.

Do you have favorite recipes that feature quinoa? If so, consider sharing it with other readers in the Comments section.

I’m in this stage of creation for upcoming article for Planetary Apothecary and thought I’d take a moment to give you a glimpse of what’s coming up in the 7-10 days.

I’m currently working on the next installment of my Let Food Be Your Medicine series, with an article on fenugreek. This spice, a mainstay of curries and other Indian dishes, not only adds a unique flavor to recipes but also many healing benefits, balancing blood-sugar levels. This past week, I sprouted fenugreek seeds, which was delightful to do concurrent with the beginning of springtime. While I’ve sprouted beans, nuts, and other seeds before, it was my first time with fenugreek; yet, it will definitely not be my last time since I am enamored of its aromatic flavor.

I am also working on a post about sonopuncture, the use of vibrational tuning forks for healing. This morning, I was lucky enough to have a sonopuncture treatment courtesy of my friend Jeannie Lehner who is an herbalist. As she was using the forks to stimulate pressure points on my face and head, I realized how perfect the timing was for me to be enjoying this therapy, with the Moon in Taurus (which governs the senses, and the rhythms of sound) and the Sun in Aries (which rules the head and face in medical astrology). I included sonopuncture in my book and am excited to write more about it here.

And, with Wednesday signaling the commencement of a new month, look for the April Wellness Horoscope to be posted this week. Speaking of astrological events, we’re more than halfway through this year’s Venus Retrograde, which began March 6 and concludes April 17 (click here for a refresher on what this period signifies and the amazing lessons that can be gleaned during it).

I want to close this post by leaving you with this thought, which seems very reflective of the Taurus Moon. Yesterday, I was fortunate to attend a talk at Seattle’s Green Festival given by Alice Waters, the founder of Chez Panisse and a beacon in the sustainable food movement. From a space of humility, she said many things about food, culture, and agriculture that resonated strongly with me. Yet, the one that was most memorable and which I continue to reflect upon is that if you want to make change in this arena, the best way to do so is by “feeding people the message.” It’s not about talking or proselytizing. It’s about reaching out and helping people to actually eat a garden-grown vegetable, a dish prepared with local ingredients, or a piece of fruit right off the tree. When people taste and experience real food, something happens. They can taste the difference, which leads to knowing the difference (it’s a great example of the Taurean way of learning). This can lead to people really embracing the fact that, as Waters says (and I strongly believe), ” good food is a right and not a privilege.”

We may desire to purchase only organic and locally grown, chemical-free fruits and vegetables. Yet, due to their often-higher prices—let alone their more limited availability—this is not a realistic option for most people, myself included.

Luckily for us, the not-for-profit Environmental Working Group (EWG) just yesterday released their updated Shopper’s Guide to Pesticides. The Guide—which lists the 47 most commonly eaten fruits and vegetables ranked in the order of their pesticide-residue contamination—can help you navigate the produce aisle to make the most health-supporting choices for yourself and your family.

The foods at the top of the list—beginning with peaches, apples, and bell peppers—are those which they found to be the most laden with pesticides; these are the ones you may want to prioritize on your organic-produce shopping list. Those at the bottom of the ranking—including onions, avocados, and sweet corn—are the ones that you need to worry about less when purchasing them in their conventionally grown varieties.

In preparing the Guide, the EWG also calculated the tangible effects of making changes in produce purchasing decisions. For example, they note that if you avoided eating the twelve most contaminated fruits and vegetables—which they label as the Dirty Dozen—and instead ate the least contaminated ones (which they call the Clean 15), you could lower your pesticide exposure by almost 80 percent.

Why is this all this important? Numerous experimental and animal-research studies suggest that pesticides can have untoward health effects including damaging cell membranes and causing genetic mutations that may precipitate cancer development. Additionally, some are thought to be neurotoxins, which can negatively impact our brain and nervous system. While this is relevant for all of us, it may be of greatest concern for our children who, with their growing bodies and developing nervous systems, are most at risk for the adverse impact that these chemicals may cause.

The information included in the Guide was compiled from an analysis of approximately 87,000 pesticide tests conducted by the U.S. Food and Drug Administration and Department of Agriculture.

As part of the EWG’s report, you can see a ranking of all the 47 fruits and vegetables and download a wallet-sized guide of the Dirty Dozen and Clean 15.

The Guide is just one of the great projects that the EWG supports. If you have time, peruse their website to learn more about the work that they are doing to positively impact the world in which we live.

I hadn’t made kitchari in years (five years, to be exact). It had fallen off my radar screen. But as I looked for a recipe that would symbolize a New Year’s toast to my well-being, thoughts of kitchari sprang back into my culinary consciousness.

So what is this celebratory dish I’m writing about?

Kitchari is a traditional dish composed of legumes, basmati rice, and spices. Simple ingredients, simply prepared.

Oh wait, I am forgetting what some may consider the piece de la resistance of the kitchari, the ghee. A type of clarified butter, ghee not only makes the kitchari creamy—and the kitchen smell amazing—but is also thought to add to its health-giving properties. And, unlike some other forms of cooking fat, ghee has a relatively high smoke point—400-500F/204-260C—and therefore can be used in cooking without much worry of oxidation.

Speaking of kitchari’s health-giving properties, there are many. It is easy to digest and yet provides the body with stores of energy, making it a perfect meal to use during mono-fasts and detoxification/cleansing programs; in fact, it is the staple meal used during the Ayurvedic detox ritual known as panchakarma. The spices included also have numerous healing properties while the balance of its ingredients allow it to be a beneficial food for all three doshas (constitutions). And, its creamy texture is soothing and nourishing, making it a veritable Ayurvedic chicken soup for the soul.

The Four Pillars of Kitchari

You’ll find a cornucopia of kitchari recipes in books and websites. While you’ll notice slight differences, more evident will be their commonality as each contains the four pillar ingredients of kitchari: legumes, basmati rice, ghee, and spices.

Legumes

Moong dahl (also written as mung dahl) is the traditional legume used to make kitchari. Moong dahl are mung beans that are split and have had their hulls removed, yielding a legume that is easier to digest and quicker to cook. While mung beans are green, moong dahl is yellow since it is bereft of its verdant hull. Markets that sell Indian foods and natural food stores are your best bet for finding these little legumes.

You will also find recipes that call for soaked whole mung beans or split beans that still have their hull. These make good options as well but in my opinion the moong dahl makes the creamiest kitchari and the one that is the most soothing.

If you can’t find moong dahl or just want to use another type of legume, try red lentils. This is what I used when I first made kitchari and still use it on occasion. Red lentils are also very nutrient-rich and are easier to find in food markets than moong dahl.

Basmati rice

Basmati rice differs from “regular” rice in that it is more delicate in flavor and aromatic in fragrance (in fact, basmati is derived from a Sanskrit word that means perfume). It also has a chewier texture.

This long-grained thin rice comes in both refined/white and unrefined/brown varieties. White basmati is typically called for in kitchari dishes but if you want a grain with more nutrients (including fiber), you can opt for the brown variety, which is the type I use.

Ghee

Ghee is a form of clarified butter. While it only takes a few minutes to make ghee, if you’d prefer, you can purchase it at the market. Since it doesn’t need to be refrigerated, look for it on the grocery shelves; it will probably be located in the “ethnic food” section.

At natural food stores, you’re likely to find ghee—including those from Ancient Organics and Purity Farms —made from organic milk. While they may cost more, I personally think that it’s worth it given the enhanced healthfulness of organic dairy products.

Spices

While all kitchari recipes feature traditional Indian spices, the combination and amounts vary. The spices range from the familiar—black pepper, cumin, turmeric, cardamom, and cinnamon—to the more exotic, such as fenugreek, asafoetida (also known as hing), and curry leaves (not to be confused with curry powder). My advice is to experiment with different ones, in different blends, and see what suits your fancy.

The spices not only add a wonderful flavor to the kitchari but also contribute to its health benefits. Most of these spices are carminative, meaning that they help soothe digestion. Additionally, they feature other healing properties; for example, turmeric and ginger are laudable anti-inflammatory compounds while fenugreek is good for blood-sugar balance. Asafoetida in small amounts helps reduce flatulence—it’s the Beano of the spice cabinet—and is especially good for enhancing digestive power (known as agni in Ayurvedic medicine).

Optional/Additional Ingredients

You’ll see vegetables included in some kitchari recipes. This is something I like to add as well. Often, I’ll add diced onions when sautéing the spices in the ghee. Several minutes before the kitchari is done cooking, I’ll add some finely chopped vegetables, like mustard greens or cauliflower; these crucifers add flavor as well as liver-health benefits. Sometimes, you’ll also see recipes that call for cashews, coconut, and cilantro leaves.

A Kitchari Recipe

As you experiment with kitchari, you’ll likely discover that you end up adjusting the ingredients, creating your own special recipe. For starters, here’s the one I use as a foundation recipe to which I may add other ingredients depending upon my mood.

Ingredients

2 TBS ghee
1 cup brown basmati rice
1 cup moong dahl (or red lentils)
¼ tsp turmeric
½ tsp cumin seeds, ground
¼ tsp cardamon seeds, ground
¼ tsp ground fenugreek
¼ tsp ground black pepper
½ tsp sea salt
a pinch of asafoetida
2-1/4 cup water

* Optional ingredients: onions, mustard greens, or other vegetables of your choice

Directions

1. Wash rice and moong dahl well under cold running water. Set aside.

2. Melt ghee in a medium saucepan over medium-high heat.

3. Add all spices as well as salt to melted ghee. Stir for about 1 minute.

4. Add rice and moong dahl, stirring for about 30 seconds so that they get coated with the ghee-spice mixture.

5. Add water and turn heat up to high, mixing all the ingredients together.

6. After the water has reached a boil, reduce to a slow simmer (depending upon your stove, this may be either low or low-medium heat).

7. Cook for 30-35 minutes, stirring one or two times during the cooking process.

Makes 4 (1 cup) servings

* Optional ingredients: Add the onions to the ghee-spice mixture and cook until they approach transparency. Then continue recipe at Step 4. If you’re adding additional vegetables, do so a few minutes before the dish is complete; the specific amount of time depends upon the vegetable (for example, I add chopped mustard greens about 3 minutes before the kitchari is done).

Kitchari FYI

You may also see kitchari spelled as kitchedi but take note that they are not always one in the same. That’s because, as Lalitha Balasubramani of Nataraja Spices shared with me, what kitchedi represents depends upon the region of India in which you are located. In Northern India, it is one and the same as kitchari while in Southern India it is the name given to a spiced cucumber and yogurt dish. In the Southern region of India, pongal is what this legume/rice/ghee/spice recipe is called.

Not only is kitchari a wonderful healing food to use during fasts and cleanses, but it is a great go-to dish any time you want a meal that is rejuvenating and comforting, one with which you can toast to your health.

Do you have a favorite kitchari recipe or have you done a fast/cleanse using it? If so, please feel free to share your insights and experiences with me and other readers in the Comments section.

What’s in a name? When it comes to Jerusalem artichokes, less than you may think.

Unlike their moniker implies, these tuber vegetables aren’t from this eponymous holy city (they’re actually native to North America) and aren’t a type of artichoke (although they do have a similar taste). Yet, this shouldn’t stop you from remembering their name since they are a vegetable that is at once delicious and wonderfully good for health.

Speaking of names, you may see these vegetables going under a different one in the market or on a restaurant menu. They are also called sunchokes, referring to their being a cousin of the majestic sunflower to whose botanical family (Helianthus) they belong.

But when you look at Jerusalem artichokes, sunflower is probably the last image that may come to mind. Rather they look more like a gnarled ginger root or a knobby roughened version of those urban vinyl collectable toys.

Jerusalem artichokes are another example of that tried and true maxim: Don’t judge a book by its cover (or a vegetable by its exterior). Within these nodular tuberous treasures lies a food that is at once sweet and nutty, containing essences of both cocoa and their namesake artichoke. Raw, they have a refreshing crunch like jicama while cooked they bear a resemblance to slightly al dente potatoes.

Rich in Inulin

When you add Jerusalem artichokes to your culinary repertoire you’ll also be enjoying a food that is nutritionally unique and bound to enhance your health. They are relatively low calorie, with three ounces containing about sixty. Among the traditional nutrients in which they are most concentrated are iron, fiber, and potassium.

Unlike other tubers, Jerusalem artichokes are not concentrated in starch but rather a nutrient called inulin. This complex carbohydrate is only partially digestible and therefore doesn’t raise blood sugar levels or trigger insulin release like many other root vegetables.

What has also captured the attention of nutritionists and natural health proponents is that inulin has prebiotic properties (not to be confused with probiotics, the health-promoting cultures found in yogurt and kefir). Prebiotics—like inulin—actually serve as food for the “good” bacteria (flora) in our intestines, helping them to proliferate. Why is this important? Because when these inulin-noshing beneficial bacteria flourish they help to keep the “bad” bacteria in check, improving digestive health, reducing food sensitivities, and enhancing immune system function.

Selecting, Storing, and Preparing

Look for Jerusalem artichokes that are firm and free of cracks. Avoid those that are limp or moldy. You’ll find some varieties to be smoother, making preparation simpler. Depending upon the cultivar, they may either be a ruddy brown color or feature tints of pink-red.

Jerusalem artichokes may be found at supermarkets but natural food stores and farmers’ markets will likely be your best bets. While they are available year round, fall through late winter is when they are at the peak of their season.

Jerusalem artichokes like cool well-ventilated spaces. I like to keep them loosely wrapped in a paper towel or plastic bag and store them in the refrigerator’s produce bin. Don’t wash them before storing or it will hasten their becoming limp.

You can remove their skin with a paring knife or vegetable peeler. But with the ones that are more craggy, peeling can be a trying task, as you attempt to whittle away the skin that resides in the nooks and crannies. Better yet, if your recipe doesn’t specifically call for peeling, keep the edible skin on and enjoy the additional fiber they contain. Just wash the tuber well, scrubbing it gently with a potato brush if you have one.

Ways to Enjoy

Jerusalem artichokes are incredibly versatile. Delicious raw or cooked, they can be used in an array of different recipes.

Looking for a vegetable that will make a crispy addition to a salad or slaw? Check. One that can be pureed as an alternative to mashed potatoes? Check. A flavorful pickling vegetable? Check. A delicious sautéed side dish, a grated topping for fish tacos, an ingredient to make your Chanukah latkes unique? Check, check, check.

Once you start experimenting with Jerusalem artichokes you’ll see how this unique and health-promoting vegetable can be used in almost any recipe that you can name.

Do you have a favorite Jerusalem artichoke recipe? If so, consider sharing it with other Planetary Apothecary readers in the Comments section.

The reason: Our country doesn’t require labeling for foods that have been genetically modified (GM). While genetic modification of food is a complex process, the bottom line is this: the DNA of the seeds from which the food is grown have been altered, oftentimes by mixing it with the genetic code from other species.

Why don’t we have the liberty to know which of our foods are “real” and which are grown from manipulated GM seeds?

While the answer is complex and beyond the scope of this article, it is worth noting that the government committee responsible for setting GM food in motion was headed by a chemical industry executive and included no members of the USDA or FDA. (This committee was actually spearheaded by ex-VP Dan Quayle, which is kind of ironic when you think that the man infamous for not being able to spell “potato” played a great role in casting the dye for this arena of our government’s food policy.)

If GM seeds were just a novelty, this may not be much of an issue. But novelty they aren’t: in fact, the Grocery Manufacturers of America, more than five years ago, had estimated that about 70% of all packaged foods sold here contained a GM ingredient. So chances are you’re likely to come across these foods on any given grocery-shopping outing. And yet not know.

Aren’t we just following suit with accepted worldwide food policy? Actually, that’s not the case. In fact, E.U. nations, Japan, Australia, New Zealand, and other countries require that the label of GM-ingredient foods include this information. It’s buyer be aware and beware. In turn, consumers can make informed decisions as to which foods they want to purchase. There. But not here.

If It’s Too Good To Be True, Is It True?

The promises of GM foods are appealing. After all, advocates argue, why not use science and technology to improve the value and production of the global food supply.

That would be well and good—actually even great—if there were conclusive evidence that supported the save-the-world-in-a-safe-and-healthy-way claims that have been made for the genetic engineering of food. But we’re not there yet. And many wonder whether we may ever be.

For example, many GM seeds are touted for their high yield, that they will produce more plants per acre or hectare of land. Yet, the Soil Association and others have issued reports that dispute this, finding that many GM seeds actually result in reduced food production.

There may also be other negative social and environmental outcomes of GM foods. For example, its impact on the economics of farming and the sustenance of the small farmer as well as its contribution to climate change and reduced soil quality—let alone its overall ecological effects—have been called into question.

As have, also importantly, their impact upon our health.

Your Health and GMOs

“They are using these seeds to grow our food and we aren’t sure they are safe?” I can hear you thinking (or maybe I’m just projecting my concerns onto you, dear reader). You’d think given the fact our food can be grown from them and that the FDA classifies them as GRAS—“generally recognized as safe”—that this wouldn’t even be a question. But, unfortunately, it is.

From my perspective the answer to the question is, at best: We don’t really know enough about GM foods to confirm that they are safe for and supportive of our health. (Again, I’m making this as a best-case-scenario statement. On most days, I’m more aligned with the worst-case scenario that there is something very problematic about science tampering with the nature of our food.) That’s because there has been minimal research—no well-designed, long-term studies feeding humans GM foods—undertaken, even given the concern for issues such as toxicity, food allergies, and the undermining of health.

While it’s tough to draw definitive conclusions on human health from animal research, the results of a recent study from Austria (which seemed to fly under the mainstream media radar) may give you pause. It showed that feeding lab animals a commonly consumed strain of GM corn negatively impacted their fertility, resulting in a reduction in their ability to reproduce. Many of the offspring that they did give birth to had lower birth weights.

The Power of We, The People

If you’re concerned about GM foods—whether you want to avoid them or just want to learn more—there are tangible steps you can take. These actions are important as they may help to safeguard the healthfulness of our food supply, both today and tomorrow.

For Today: Watch Out for the Big 4

While it isn’t mandatory for the labels of foods—as well as dietary supplements—to tell you whether the ingredients within come from GM seeds, they can still provide you with great insights. For example, soybeans, corn, canola, and cotton (in the form of cottonseed oil) should be high on your radar when you read food labels as they are the Big 4 when it comes to crops most likely to be genetically modified. (In 2002, the USDA estimated that 87% of the soy, 52% of the corn, and 79% of the cotton grown in the U.S. were from seeds that were genetically engineered.) These foods—notably soybeans and corn—are not only grown for human consumption but serve as the foundation of what is fed to the animals whose meat we consume.

Due to the rising awareness of this issue, some companies will either use organically grown ingredients (more on this below) or clearly state that the ingredients included in their product are “non-GMO.” Look for these signs of sustainability on the label of foods.

Remember, though, it’s important to not just look for these foods in their whole form because there are many derivative products made from them. For example, on the soy front there’s soy flour, soy protein isolates, and lecithin. Corn-based ingredients include cornstarch, corn flour, and, of course, the ubiquitous high-fructose corn syrup.

If you have any questions about the origins of the ingredients in a food of interest, don’t hesitate to contact the manufacturer’s customer service department. After all, that’s what they are there for.

For Today: Buy Organic

In the U.S., the laws stipulate that foods that are labeled as organically grown cannot come from genetically modified seeds (and meats and dairy products labeled as organic cannot come from animals that were fed GM foods). So these are your best bets if you want to ensure that you are eating whole foods, grown from seeds as nature intended.

Yet, remember that unless the label says 100% organic, a packaged food can contain conventionally grown ingredients. So, don’t just stop your evaluation by looking at a food’s front or back panel—where the marketing language lives. Instead, read the ingredients list to see whether it contains any items made from the Big 4 that are not organically grown (or not listed as non-GMO).

For Tomorrow: Lobby for Labeling

President Obama ran on the platform of change. Hopefully, this mantra also applies to his administration’s positions toward labeling of GM foods (as well as a general approach to sustainably safeguarding our food supply). While Obama and his USDA head, Tom Vilsack, both seem to be supporters of GM technology, each has mentioned at one time or another their desire for stronger regulatory oversight that takes the health of the public into consideration.

While this may or may not be political rhetoric, since we’re still in the infancy of the Obama administration and no policies have been set in stone (let alone no head of the FDA picked at the time of this writing), we are in an important window of opportunity to let our voices be heard about this labeling issue. If you’re interested, write, call, or email your Senators and Representatives and tell them that you believe that it is the public’s right to know what is in our food and that labeling of GM foods would be an important step in that direction. Also, look into signing your name to online petitions, like the one on the Responsible Technology website, to make President Obama aware of your interest in this issue.

The Future

There is a growing amount of information available on the topic of GM foods. One of my favorites is the compelling movie, The Future of Food.

The future of our food, as reflected in the issue of GM foods and their labeling, is unknown. Yet, with the planet Saturn residing in Virgo until mid-2010, we are in the midst of a period where critical attention may be paid to our food supply—including the role it can play in our health as well as how to best safeguard food safety. Therefore, it’s not surprising that issues like this are strongly resonating with more people. It’s a great time to take action, lobby for GM labeling, and vote with your fork by choosing foods that you believe are those most sustainable for your health and the environment. The future of our food may depend upon it.

The subject of GM foods is controversial and all the facts may not yet be known. I encourage you to share your thoughts on this subject with myself and other readers in the Comments section.