For CSA Members

Many of us are saying goodbye and good riddance  to 2016. It was a perpetual dumpster-fire of a year. I lost my dad, after a long fight with cancer, a college buddy, half my generation’s cultural icons it seems…and then there’s climate change, mass extinctions and the political insanity. Well, maybe all the heartbreaking stuff is meant to make us tougher. It looks like we will need to be tougher, doesn’t it? Stronger. More resistant. More energetic. I saw a shooting star on the first night of the year and desperately hoped it meant something hopeful.

But down here on terra firma, I have two of my favorite seed catalogs. (Yes, I am already thinking of tomatoes and peppers and melons and squashes.) Baker Creek’s heirlooms come in a catalog that is like the Victoria’s Secret of seed catalogs – gorgeous colors, enticing new varietals, excellent photography. It’s practically garden porn. Johnny’s catalog is utilitarian-looking, but has the clearest information about how to grow each plant – germination temperatures, spacing, days to harvest – that remains a handy reference for the whole year’s work.

Perhaps this is a template. One one hand there’s the beauty of the natural world, of people creating wonderful foods and taking care of living things, of the smells and colors and flavors that the earth provides. On the other hand, there is the knowledge and intelligence that comes from experience, the will to work hard, the pride in responsibility and stewardship, the commitment and sweat, the exchange of wellness between humans and earth. Beauty worth caring for. The planet, and her wonderful plants, animals, and even a good number of non-destructive humans are worth working hard to sustain.

No, i’m not going to tell you the facts of life or give you a Cosmo-like article on how to be more exciting to your significant other. I’m not Dr. Ruth! The metaphorical birds and bees aren’t my topic of the day so much as the literal ones. I just came in from the field where, even though it’s October and many summer plants are on their last legs, it’s all buzzing and fluttering with bees, butterflies, skippers and little moths, dragonflies and damselflies and praying mantises as well as finches finishing off the sunflower seeds and hummingbirds sipping from zinnias too. When i planted some snow peas this morning i had to gently set aside fat pink worms who were enjoying the soft, post-rain soil.

It’s all very, very alive out there. Of course, many are hard-working pollinators and pest predators, and that’s good for me, the farmer. Why should you care? Maybe wiggly things creep you out, or you fear bee stings or those moths look like hairy little aliens. And why should i be bragging like a 9-year old boy about having a great collection of creepy-crawlies ?

These guys are all thriving, because there aren’t any toxic fertilizers, pesticides or herbicides here. If i get aphids, they get hosed off the plant. Birds are more than welcome to hunting all the little beetles that can wreck the cucumbers and squashes, so those are kept in check. Come for the sunflowers, stay for the cucumber beetles. The dragonflies are better than anything for little annoying bugs and mosquitoes. Snakes and lizards fiercely hunt pests as well. Native plants like elderberry, yarrow, toyon and more are all around the crops to attract these helpers. So when all these babies are happy and the mini-ecosystem is well, it’s an indicator that  your food is likewise healthy and free of sprays and unwanted chemicals. No GMO or Round-up dependent crops either. It doesn’t mean there’s never any bug damage, but when these beneficial critters are doing well and in balance, so is your food !

The food you get from Produce with a Purpose comes from a garden that is just humming with life and good energy, from soil that has busy workers breaking down organic matter to nourish the plants that make the fruit and veggies, and from a small, sustainable, colorful, thriving source of wellness. Enjoy!

 

Just about every day you can read a new article on the wonder food that will save you from cancer – it’s kale this month, definitely quinoa next week, oranges and then cabbage – under breathless headlines that ask IS THIS THE CURE? (And they hardly ever ask Does chocolate cake cure cancer? How unfair!) The next week someone asks if the opposite is true: does kale kill you? Oh, the drama!

Well, you don’t need drama, wonder diets, or an emotional roller-coaster of hope and frustration. And I wish those headlines would stop jerking you around. Really. Sometimes the exaggerated claims have the opposite effect, making the genuine value of fresh produce seem like impossible hype. The question to ask is whether a food adds to your power to resist cancer and enjoy your life. Does it have anti-oxidants, anti-inflammation support, tumor-fighting power, non-toxic energy, hydration…? And does it add flavor, satisfaction, color, enjoyment?  Yes to both? Then, you should definitely eat that.

I know kale has been the media-darling vegetable for a while, but i confess i can’t seem to learn to like raw kale. Just can’t. However, it’s great in a Tuscan bean soup . Maybe because the soup has other great Italian flavors and tomatoes, it works for me.  You won’t eat something you dislike, so if you know why kale is recommended – anti-oxidants, vitamin C and K, calcium, iron, sulforaphane and indole-3-carbinol – you can either choose other produce to fill that purpose or find a recipe that makes it palatable. Turns out other leafy greens – collard greens, swiss chard, sweet potato greens, turnip greens, dark leafy lettuce, spinach – have plenty to offer too.

While staying informed is empowering, trying to respond to every new article that promises a miracle and running after every newly announced super-food will just waste your time and discourage you. So take it all with a grain of (low-sodium) salt and keep a few things in mind:

• Fresh, unprocessed food will give you bolder flavor and vibrant nutrition, so try to get about 2/3  of your food from the farmers’ market, a CSA like Produce with a Purpose, or the produce section of your store. As Michael Pollan says, ““Eat food. Not too much. Mostly plants.” He means REAL food, no food-like, processed products.
• More color, less brown and white! A plate full of  color wakes up your appetite represents a variety of important nutrients. The deeper the color, the better – dark and luscious greens, bright reds, and richly purple foods. May inspire optimism, too.
• If you aren’t a saint about what you eat, incorporating every superfood in every meal, don’t beat yourself up. Use your common sense.
• The phytonutrients in plants are amazing because they connect with your body’s own wonderful abilities. That’s the real magic.

When we decide to cook and eat healthier due to the threat of cancer or due to a cancer diagnosis, what are the goals? What can we reasonably aspire to accomplish? There isn’t a magical vitamin or a food that instantly cures all cancers, not even broccoli, despite its best efforts. First, let’s agree that you aren’t going on any darn diet. And you are not going to bravely face food we don’t like, because you are busy bravely facing other stuff. So, what can you get from fresh, vibrant produce to help you live well?

• Reduce your toxic baggage. Every bite of fresh, delicious veggie dishes is a bite without preservatives, GMOs, artificial sweeteners, and fats that are not your friends. Why make your body fight toxins? You want your defenses focused on cancer cells.
• Feed your cells the good stuff. In order to keep good cells from going wrong and to strengthen the cells that fight for you, produce supplies lots of phytonutrients that support you. Some phytonutrients are even said to help shrink tumors.
• Keep up your appetite. Bright colors, clean and bold flavors all appeal to your body. Some will become part of your go-to recipe for when you know you should eat but just can’t. Maybe and apple-carrot-beet-ginger smoothie or a creamy tomato soup or a zucchini frittata…Fresh light flavors can help you get past nausea, and easily digested fruit and veggie-based dishes can give tender tummies less trouble.
• Strength and empowerment. Physically, eating highly nutritious food will help you resist the physical challenges, the stress and the lack of energy you may face. But mentally, taking an aspect of your own wellness, learning more about it, custom-tailoring to your needs – or doing this for someone you take care of – can counter-balance the overwhelming medical panorama you are facing. Your oncologist has his/her area of expertise, but you can handle this other part of taking care of YOU. And learning new things is a sort of optimism, isn’t it?
• Share. Delicious food is a great way to connect with folks around you. Need to take your mind off things? Have some friends over to share a good meal. Healthy potluck? Let your family and friends know you are working on eating to fight your cancer and ask for recipes that use fresh fruits and veggies, especially cancer-fighting produce. Honestly, I’ve found that chatting about food gets lots of people almost as excited as talking about their pets or their kids.
• Eat food in season. It’s fresher and cheaper, but it also gives you something to look forward to. Don’t settle for winter hothouse tomatoes if you don’t have to. Wait for the sunshine-filled flavor that comes in summer.
• Treat yourself! In no sense should this be about deprivation. Eating fresh and healthy is an upgrade. You are reaching for the best and most delicious food because you need it and deserve all the support nature can provide. It’s all about stupendous quality.
• Delight. You know that eye-rolling and mmmmmm-ing when you get a bite of a blackberry crisp? Or that clean, breezy feeling you get from a crunchy cucumber? Or that lusciousness that is a summer melon? Oh, yes, that’s a happy feeling. And it’s available to you, right out of the fridge!

 

When my dad first was diagnosed, I gave my folks a serious talk about eating mostly produce and fresher, organic food. Some of that message stuck, and my mom’s cooking improved dramatically. My dad became interested in alternative medicines. And he out-ran that cancer for over 20 years. Coincidence? Maybe, but at least they both have eaten better for 20 years.

So forget every bad dieting experience you’ve had, forget hospital food and limp vegetables you were made to eat because they were “good for you”. Yuck. You can take charge of your food and elevate the vitality you get from it, your flavor palette and your enjoyment.

 

I often hear folks dismiss organic foods as either too expensive or not really meaningful, just a marketing ploy, and – at the risk of preaching to the choir – I want to address these ideas.

First, unlike terms such as “all natural”, food that is certified organic has to comply with strict rules. Jim Riddle, of North Carolina State University’s NC Cooperative Extension, wrote a helpful article, “Overview of National Organic Program Requirements” summarizing the rules for produce growers:

“For crop farms:

• 3 years (36 months prior to harvest) with no application of prohibited materials (no synthetic fertilizers, pesticides, or GMOs) prior to certification
• distinct, defined boundaries for the operation
• implementation of an Organic System Plan, with proactive fertility systems; conservation measures; and environmentally sound manure, weed, disease, and pest management practices
• monitoring of the operation’s management practices
• use of natural inputs and/or approved synthetic substances on the National List, provided that proactive management practices are implemented prior to use of approved inputs
• no use of prohibited substances
• no use of genetically engineered organisms (GMOs), defined in the rule as ”excluded methods”
• no sewage sludge or irradiation
• use of organic seeds, when commercially available (must not use seeds treated with prohibited synthetic materials, such as fungicides)
• use of organic seedlings for annual crops
• restrictions on the use of raw manure and compost
• must maintain or improve the physical, chemical, and biological condition of the soil, minimize soil erosion, and implement soil building crop rotations
• fertility management must not contaminate crops, soil, or water with plant nutrients, pathogens, heavy metals, or prohibited substances
• maintenance of buffer zones, depending on risk of contamination
• prevent commingling on split operations (the entire farm does not have to be converted to organic production, provided that sufficient measures are in place to segregate organic from non-organic crops and production inputs)
• no field burning to dispose of crop residues (may only burn to suppress disease or stimulate seed germination – flame weeding is allowed)
• no residues of prohibited substances exceeding 5% of the EPA tolerance (certifier may require residue analysis if there is reason to believe that a crop has come in contact with prohibited substances or was produced using GMOs).’

For organic certification, farms are inspected regularly, and there is a whole lot of paperwork required, which takes up a farmer’s time too. Many farmers feel that it is worth doing, both on principle and in terms of marketing their produce at a viable price. Other small, farmers who know their  customers personally, still follow the rules to the letter, but do not want to spend time and money on certification. The Gould Family Farm is currently documenting all of the products and processes that need to be tracked before applying for certification in 3 years.

Second, in regard to cost, lots of organic food comes from smaller farms rather than agri-industry. Small farmers have less access to affordable loans, crop insurance, and subsidies. But small farms are usually located near you, delivering smaller and fresher batches to markets, and are more accountable as part of your community. The fact that they don’t use chemical fertilizers or pesticides means that their soil is full of nutrients (not chemically dependent), that their run-off doesn’t affect your water, and that your produce is not toxic. But to make up for the cheaper chemical short-cuts, and because big machinery does not work so well on a small farm with diverse crops, organic farming requires human labor. (Having weeded between  organic strawberry plants, rather than spraying poison, I know first-hand how time-consuming and tedious it is!)  That’s where the expense comes in. The good news is that it’s creating employment, and employment that produces goods that are good for you!

My dad’s 20-year marathon of outrunning cancer has been tripped up by over-medication and infections. So at the moment, he has very little appetite, and his mouth and throat are sore from thrush. Even favorites like soft cornbread with homemade jam cause too much discomfort. It’s a challenge to provide a flavor and texture that will get him interested in eating and give him some pleasure. But it is worth it to see the good that a delectable treat can do to brighten his day.

Homemade, creamy soups are really easy to come up with. Just choose your savory ingredients – garlic, shallots, onions, herbs and spices – to saute first. Add something to thicken, like potatoes or cashews, and then the garden-fresh veggies of your choice. Cover with water and cook until soft, then run through the blender. You can make a million tasty combinations this way. I just made one with spring onions, potatoes, fake-bacon, and freshly shelled peas, seasoned with a bit of veggie parmesan cheese. I stay away from dairy, as it can feed infections and cause gassy stomach problems in a debilitated tummy.

Another easy way to get flavor and nutrients delivered is in a sort of mousse. I steamed fresh asparagus (a bunch broken into small pieces), then blended 4 egg yolks, 1 cup of cashew milk (unsweetened), salt and pepper and vegetarian parmesan with the cooked asparagus. I whipped the egg whites until frothy and folded whites into the other mix. I buttered a loaf pan and then lined that with bread crumbs. Baked at 375 for 50-60 minutes. Serve cool. You can swap out asparagus for broccoli or other veggies, pureed or otherwise. The asparagus happens to be having a great season, and it is absolutely bursting with flavor – which is what it takes to make a person really enjoy eating under these circumstances. Bold, fresh flavor that shouts springtime (or whatever season you are in) and is full of life. The mousse, while having a soft and fluffy texture, does not have that baby-food sense to it. This is grown-up food. And it’s NOT hospital food.

But, even though i didn’t prepare it myself, and white sugar is not your friend, i’ll admit that the one thing that is making my dad really perk up is raspberry sorbetto (with real fruit) from an upscale ice cream maker. It’s cool on his sore tongue. The texture is nice, and the berry flavor really wakes up the taste buds. He closes his eyes, smiles and says, “mmm-mmm-mmm, that’s good!” Works every time.

So while good quality food and nutrition are always a priority, and these foods keep up nutrition and hydration, the joy of a great flavor, experiencing some delight in spite of the difficult situation, a topic for some conversation on a positive note, something that brings a smile…all that is important for the person who is sick and the caregiver too.

I really don’t mean that you should wait until one is bed-ridden or in dire conditions. At every stage – each step with its own stresses, discomforts, pains, and fears – healthy, vibrant comfort food can help. Remember that taste connects to the brain in a very interesting way (see this Society for Neuroscience article for more info) and can stimulate or soothe, evoke great memories or just delight the senses. Cooking healthfully fantastic food for yourself or for a loved-one can also be empowering, as it’s in your own hands to provide the joy and nutrients that add to overall well-being. If asparagus mousse or a yummy pumpkin curry soup or a favorite sorbet can provide a bright spot in a bleak situation, take the time to savor every bite of the good stuff.

Eating raw kale morning noon and night is not the cure for cancer, and even if it was, some might think that was a fate worse than death. But there are four major ways fruit and veggies can help, without your dinner tasting like dirt, leaves and twigs.

First, some phyto-nutrients (chemicals found in plants) have real cancer-fighting power, whether that means reducing inflammation, boosting your immune system, fighting tumors, etc. These chemicals are being incorporated or mimicked in many new cancer medications. It’s solid  bio-chemical science, not new-age nuttery. I’ll provide more information on these soon.

Second, fresh produce raised without toxic chemicals and grown in nutrient-rich soil brings quality vitamins and minerals without additives, preservatives, pesticides or fertilizers that may add to your body’s list of things to fight. Give your body the strength, energy, and immune support it needs to handle the cancer cells, and keep other substances out of the mix.

Third, your treatment itself can mess with your digestion, your appetite, your energy level, red blood cells, sense of smell/taste, oral health, and more. Whichever treatment you choose, your body needs all the help it can get. Give yourself something full of flavor, color, zip, and wellness to offset the other stuff you are going through.

Fourth,  have something to look forward to that lifts your spirits and refreshes you. Treat yourself! Give yourself glorious food! Healthy food doesn’t mean deprivation or bland, boiled, pureed, icky stuff – not at Produce with a Purpose, anyway! Fresh food should make you feel good all over. Take this opportunity to have some culinary adventures, improved comfort food, and a bit of fun.

 

For more information:

Mount Sinai Medical Center: Nutrition in Cancer Care

American Institute for Cancer Research