After spending so much time indoors during winter we want to – and need to – get outdoors and be active. All that activity makes us want to eat more. That’s fine, if we eat the right things.

In spring it is very important to eat more fresh, green, leafy vegetables. Eat more green foods – broccoli, spinach, kale, bok choy, asparagus, sprouts, and chives to name a few. That energy is the best for your body this time of year. You need to avoid heavy, greasy or fatty foods.

Also, in this season, try not to eat anything that increases the liver energy because the liver is already strong. Sugar and spicy food will over-activate the liver energy causing the liver energy to get spent faster. As a result, when you come to summertime you will not have enough liver energy and that is not helpful to your heart and can even trigger high blood pressure in some people.

In the winter time it’s okay to eat more protein; shrimp, fish, lamb and meat in general because this kind of food can help to strengthen the kidney energy and the liver energy. But in the spring time, when the liver energy is already so strong you don’t want to eat this kind of food very much because it over-activates the liver energy which can create an imbalance.

In the springtime eat more vegetables and less meat, fish, poultry, etc. Especially, eat less seafood. During the whole, long winter, the fish are not as active and a lot of acidic energy gets built up in the fish so when you eat a lot of fish and seafood it is not helpful to the body. So eat less of those until summertime when fish and seafood have been more active and have released that acidic energy. This is even more important for people with arthritis and other chronic ailments.

This time of year it is also very beneficial to eat more basil, garlic, and onions. Eating them raw is okay but if you slightly cook them first it is even better. This energy is very helpful for the liver, stomach and blood pressure.

One more important point, I titled this article “Eat Green – Eat Light,” and here’s why I say eat light. In the springtime the body wants to eat more because you are spending more energy but be careful not to overeat. Overeating tends to trigger anxiety. This is not helpful, especially if you already have things you are worried about.

It is best to keep your stomach 20% empty – stop eating long before you feel full. So, the best way to keep your energy strong and in balance this time of year with your diet is to Eat Green and Eat Light.

http://www.springforestqigong.com/energy-of-food/energy/eat-green-and-eat-light/

Reconnecting to your heart’s desires and honoring the heart of your home are complementary. Both hearts nourish a deep inner need for connection and balance. Ancient homes were built around a central hearth to provide a focal point for family life. Still today, your heart and your home serve as an interconnected energetic core, around which all life revolves. Optimum physical, mental, emotional, and spiritual health lies within aligning your home with your heart.

The physical center of your home is the perfect place for a home altar, or you may wish to create sacred space in a more intimate private area. We create altars often unconsciously as we intuitively arrange photographs, flowers, candles, books, art objects and mementos on coffee tables, fireplace mantles, dresser tops, window sills, desks, and even next to our computers.  This practice of deliberately grouping valued objects is an outer manifestation of whom and what your heart holds dear.

Each holy space created at home or work can serve as oasis of gratitude where the important aspects of your life come into focus. It is a place where you can pause in stillness to sort through your values and desires, and get to the heart of what you really want in your life. Allow yourself to reflect on your deepest dreams every time you pass by these sacred spots. When you gratefully honor and align your inner and outer heart centers, you unify and balance all things within you, your home or workplace, and your life. This alignment creates a serene, peaceful field of energy that nurtures all residents to feel less stressed, more balanced and be blessed with infinite healthy energy.

Gratitude is the highest vibration that we can live within. To live in a state of gratitude, despite what your world currently looks like, will indeed start to rearrange all that is around you. The loving energy of gratitude will clear and purify all that is within you and surrounding you. Anything less will not find you. Feel gratitude for even the hardest of life lessons or the most challenging person in your life right now. Every experience comes in the service of soul learning and clearing all that no longer serves you. Stubbornly holding onto feelings of loss or deprivation will prevent the flowering of all new life that is continually being offered. Your mind may argue with who or what is knocking at your door, but your heart will recognize its teachers and graciously invite them in. Practice noticing all that is infused with healthy energy─within yourself, family, friends, animals, plants, flowers, trees, nature, and the earth─even the spring winds that are gracefully bringing life and love towards you.

Our hearts beat in unison with those we love and your home is the container for this love and gratitude. Honor your home and all those you love as you honor yourself. All that is of love and light will flourish and all that is no longer needed will not be sustained. Unlike humans, nature does not judge what is being offered nor do flowers hesitate to bloom in the world. Your heart is your ever-loyal guide towards creating a healthy home and life. Allow yourself to open fully to the rewarding richness of loving energy that surrounds you. Drink deeply and often from all that life desires to give and to receive─to your heart’s delight.

These trying times are asking us to feel and to release all that is held within and around us that is not pure, beautiful, life-enhancing energy. As with all stuck and stagnant energy, we are being asking to recognize, to feel, and to clear all that no longer serves us. Sometimes we believe that we need to hold onto our painful experiences as a sort of hero’s “survivor” badge. However, find yourself continuing to defend or to argue for your limitations and they are yours. Just as we might naturally take time with a child that needs their “hurt” acknowledged, our pain—past and present─needs to be recognized and acknowledged for the gifts brought to our lives. Continually living with our pain and unfelt emotions keeps us from realizing our true radiance that is waiting to reflect back to us abundantly.

Each person has his or her own timing and sequence for clearing all that does not support life. The best processes and resources to use are also unique to each. However, our journey towards optimum radiance may be quickened by taking daily time to listen within. Our hearts─our life force─thirst for space for deep rest and reflection.  It is essential to your health to take time to feel what has not been felt and to recognize and honor aspects of yourself that have been long forgotten, ignored, or pushed aside in haste or in fear. Energetically clearing all that no longer serves you within can be a matter of minutes. Getting to the heart of what you really need and desire for full sustenance and nourishment is an ongoing practice.

The people, experiences, and things that are the most precious in our lives touch our hearts the deepest. Listen to your heart without judgment to know when and how to move forward in your life, perhaps closer to another sweet heart or towards a fresh adventure. Your wise heart always knows when you are finished with unfulfilling relationships, jobs, routines, places or things. Your heart’s desires are often subtle and will not necessarily be encouraged or be initially in alignment with your thoughts. Practice honoring your soulful heart, without unnecessary constraints created by past experiences and beliefs that no longer serve you. Your heart is beating right now, patiently waiting to be felt and to be heard. Listen closely and often to the small, often timid, whispers that are always nudging you towards true heart fulfillment.  Start honoring your most valuable asset today.

NBC’s acclaimed series, and one of my favorite TV shows “Who Do You Think You Are?,” follow celebrities as they embark on personal journeys of self-discovery to trace their family trees and roots.  During each episode, a celebrity is taken on a surprising and deeply emotional quest into his or her family history, resulting in compelling storytelling. Stories of heroism and tragedy, love and betrayal, secrets and intrigue that lie at the heart of their family history—in fact, at the heart of all our families—are shared, as each new nugget of their quest is unearthed in libraries, archives, museums and memories.

“Who Do You Think You Are?” celebrates the twists and turns of a our nation and all our ancestors who courageously took great leaps of faith in finding their way to new lands and communities in search of freedom and opportunity. Most of our ancestors lived incredibly difficult lives and often faced unspeakable discrimination, as they collectively shaped each of us and our world. A sign I spotted in a small history book shop this summer read, “If you think your life is difficult, read a history book!”

We would not be here without our ancestors. We all stand to benefit from conscious connections to our ancestors and those who have preceded us in our homes. Our ancestors are powerful allies in remembering our enduring goodness and living our authentic destiny. It is through our ancestors that we can transform our family history into healing medicine and optimum health for not only ourselves, but also simultaneously healing past and future generations. It is time for us all to wake up and fully utilize the powerful medicine waiting within our blood, bones and homes.

I look forward to uncovering your family and house history, discovering answers to your enduring questions and shaping the healing stories waiting to be told through your ancestors, your family heirlooms or your home. I have 25+ years solid experience as a professional researcher and writer, including 18 years as a historian and exhibits developer for the Minnesota Historical Society in St. Paul, MN. I am passionate about any and all research and can usually find whatever you might need or want, within library and museum archives or online genealogy and other resources. I can bring to light and life any person, place or time period that peaks your curiosity.

I look forward to talking with you and discovering the possibilities, healing and stories within your family and your home. Call me at 952.431.5586 or through my contact page with your questions and your research and writing needs.

Many blessings on all we can do towards greater healing of ourselves, our families, our homes and the earth.

“Thank you for all you’ve done to help unbury some old and disturbing family secrets. While the findings are not all palatable, your research truly is bringing healing, wholeness, connection and love into my life, my family’s and the world. Blessings to you! With gratitude,” Toni Monsey, Charlotte, VT

“A Vision for Our Ancestors: We see a world where we all understand the immense difference between our lifetime and our existence; where we know that we live in eternity, and that when we leave our bodies, we persist nonetheless. Accordingly, we envision a world where all peoples everywhere are consulting those who have been here before us; where the dimensional barriers have been breached, the limited mindsets transmuted and transformed to where we are all able to communicate with our loved ones who are no longer on this earth, and where this is a common, everyday occurrence. And we see a world where the legacy that our ancestors left us is honored, where we acknowledge the good works they did in preparing this world for our arrival, and where the love they felt as they made things ready for us is felt as strong today as it was felt back then when they walked the land.”  The Vision Alignment Project

Discover more on my RESEARCH page.

Endorsements for Loris Sofia Gregory

The facts

• More than 80 percent of what we throw away can be recycled or composted.
• In 2011, 12 million barrels of oil were used to make the 88 billion plastic bags used in the U.S.
• It takes 100 million trees each year to make all of the junk mail in the U.S.
• A typical home accumulates as much as 300 pounds of unused hazardous waste over its lifetime.
• Americans spend more than $15 billion dollars on bottled water each year—more than 40 percent of which comes from municipal taps—and only recycle 25 percent of the plastic bottles.

Do it now
Recycle one new thing
Pick one item that you don’t recycle now and start recycling it. For suggestions, check out the Residential Recycling and Disposal Guide.

Get a real bag
Pick up an inexpensive, reusable bag and put it where you won’t forget it on your way out or keep it in your car, so you have it when you need it.

Reclaim your mailbox
Remove your name from advertising lists through the Direct Mail Association at DMAchoice.org. Find more junk mail reduction tips at RethinkRecycle.org.

Switch one cleaner
Use simple ingredients to make healthier cleaners and save money. Find recipes and resources in the Guide to Healthy Household Cleaners or at your local library, or buy cleaners that are biodegradable, petroleum-free and phosphate-free.

Take up the tap
Use a refillable water bottle that is Bisphenol A (BPA)-free. If you don’t like the taste of your tap water, install carbon filters to remove the metallic or mineral taste. If you have to buy bottled water, be sure to recycle the bottle.

Courtesy Dakota County, Hastings, Minnesota, 2013.

Most of us look forward to traditional comfort foods this special time of year, usually anticipating the pleasurable sights, smells and tastes of our family holidays. What dishes are on your “must serve” holiday list? Does everyone in your family agree or do you stress yourself out trying to satisfy everyone’s favorite food memories? What about potential rising numbers on the bathroom scale during the next few months?  Just thinking about holiday cooking and eating does not have to raise your blood pressure. Holiday feasts and treats can include superfoods, offering more nutrition per calorie without straining your waistline or wallet. Here’s a fresh, local and global rainbow of holiday superfoods and spices to consider. These fresh foods offer power-packed energy and strong immunity for happier healthier holidays.

Cranberries: Rather than using these tasty tart red beauties as a sugar-laden compliment to your Thanksgiving turkey, try these alternatives: (1) simmer whole cranberries sweetened with fresh apples, (2) dice cranberries and apples in a food processor or by hand and enjoy solo or with yogurt or oatmeal (3) mix cranberries with guacamole and a drizzle of honey, or (4) blend them with olive or local oil, balsamic vinegar and pinches of sweetener and salt for a super salad dressing. Sandhill Cranberries in Wisconsin deliver fresh, local organic cranberries to VNF through November and December, as long as their supply lasts.

Brussels Sprouts: Like other members of the broccoli and cabbage family, this “love ‘em” (or not) vegetable offers a boost of health-enhancing qualities, including beta-carotene, fiber, potassium and calcium. Cut off the ends, but not so much that they fall apart. Roasting these green gems in salt, pepper, olive or local oil, with a touch of honey and balsamic vinegar (cook until tender but still bright).

Pomegranates: Who cannot use calmer nerves during the holidays? Have you discovered the rich-red juicy delights of pomegranates and their seeds, offering antioxidant, anti-inflammatory properties for a healthy nervous system? Try peeling the whole fruit in a bowl of water, as the seeds will drop to the bottom and your hands will remain stain-free. Or pick up a package of super-convenient pomegranate seeds in our produce department, for adding festive color and nutrients to green or fruit salads, oatmeal, breakfast batters, breads and more.  Create a new tradition with Roasted Pear and Pomegranate Salad.

Mushrooms are easy to overlook in the nutrient-rich rainbow of fruits and vegetables. Mushrooms contain virtually no fat, sugar or salt and are a valuable source of dietary fiber as well as five B vitamins. Most significant among their minerals is selenium that protects against viruses. Don’t forget to add mushrooms to your Thanksgiving dressing, pasta and rice dishes, pizzas, soups, salads, and stir frys. A diversity of mushrooms is delivered fresh and local from Forest Mushrooms of St. Joseph, Minnesota. Be adventurous and try Spinach and Almond-Stuffed Portabella Mushrooms.

Sweet Potatoes, Pumpkins and Squashes: Colorful and naturally sweet, these vibrant orange and deep yellow holiday favorites are rich in nutrients, including fiber and the alpha and beta carotenes that convert to immune-boosting, vision-enhancing Vitamin A. Bake whole in the oven till soft, scoop out any seeds and pulp, and whip the warm flesh into creamy delicious with a touch of cayenne, salt, butter and ginger juice (Grate unpeeled fresh ginger, then squeeze it through your hands or strainer.)  Perfume your kitchen and be popular with Spiced Butternut Cranberry Squares, courtesy of locavore chef Amy Colter.
 
Consider these health-enhancing spices for your holiday cooking and baking, delivered fresh, local and global from Frontier Natural Foods Products in Norway, Iowa. Buy a pinch or a pound of these money-saving bulk spices to enjoy optimum aroma and freshness.

Cinnamon: One teaspoon daily can lower blood sugar levels, possibly helping to prevent or control diabetes. Sprinkle cinnamon on fall squash soup, fruit chutneys, hot or cold cereals, French toast, pancakes, hot chocolate or other tummy-warming holiday treats. Cloves have one of the highest antioxidant ratings of any spice. Use it in winter fruit salads, mulled wine or cider and spicy curries. Nutmeg is a holiday super spice shown to calm your stomach, improve circulation and concentration, regulate anxiety, promote sleep and relieve joint pain. It might be tempting to overdo on the nutmeg. Caution: large doses can lead to nausea. Enjoy smaller doses in baked goods and eggnog. Sage can boost memory, another boost everyone can use. Savor sage in holiday stuffings, soups and pastas.

Are you ready for more inspiring coaching, plenty of tasty samples, recipes and support for super healthy happy holidays? I look forward to meeting you or reconnecting at my November classes:

FRESH, LOCAL AND GLOBAL HOLIDAY FLAVORS, Thursday, Nov 8, 6:30-8:30 pm, Seward Co-op Grocery & Deli, 2823 East Franklin Avenue, Minneapolis 55406. $32 members / $34 non-members (Demonstration/Tasting). Please register 48 hours in advance at Customer Service or call 612-338-2465. Prepayment is required to reserve your spot.

FRESH, LOCAL AND GLOBAL HOLIDAY FLAVORS, Tuesday, Nov 20, 6:30-8:30 pm. Valley Natural Foods, 13750 County Road 11, Burnsville 55337. Register by Friday Noon, November 16 with VNF Customer Service at 952-891-1212 ext. 221 or online. Use coupon code #5130 for $3 off online registration.  REGISTER ONLINE HERE.

FRESH, LOCAL AND GLOBAL HOLIDAY FLAVORS, Thursday, Dec 6, 5:30 to 7:30 pm, $15. Mazopiya (Food Market & Deli), 2571 Credit Union Drive, Prior Lake, MN 55372. Register with payment by Friday Noon, November 30 at 952-233-9140.

Discover, explore and taste fresh, local and global holiday food traditions with new healthy twists. Health Coach Loris Sofia Gregory will demo and share ample samples, recipes and serving ideas for festive appetizers, snacks and meal ideas using fresh plant-based, gluten-free ingredients (and local when possible). Learn what traditional holiday foods and spices have “superfood” qualities, offering peak nutrients with minimal calories, expense and hours in the kitchen. Be inspired by special holiday products and local foods for standout entertaining and appreciative family meals. Take home fresh ideas and healthy recipes for eating well throughout the holidays and beyond. Bring your own favorite healthy holiday recipes to share! 

Imagine the earthy jewel tones and delectable tastes of autumn harvest on your dinner plate. Even after our first frosts, nutrient-dense, calorie-sparse root vegetables deliver a bounty of body-warming energy for the months ahead. Many of the super-healthy hearty fall “greens,” such as chard, the kales and cabbages, Brussels sprouts and beet, collard and mustard greens, taste even better when they are kissed by frost. Cooler temperatures stimulate plant sugar production leading to a touch of sweetness. In addition, October is the month to stock up on sweet or tart FRESH & LOCAL apples. Consider building optimal health while supporting local farmers and growers with October’s plentiful produce.

Sweet Potatoes from Wisconsin Growers and Gardens of Eagan: We generally eat sweet potatoes in the US, not yams that flourish in tropical climates like Africa, Asia and the Caribbean. Sweet potatoes have been called the “vegetable indispensable,” with their moist deep orange flesh bursting with vitamins A and C, not to mention low in calories with zero fat. You can’t get much simpler than piercing a sweet potato a few times and baking whole for a satisfying meal or snack. Consider a side of fiber-rich black beans. Cut into fries (skin and all), toss with chili powder and cumin, bake in one layer at 425 degrees until crisp. Salt and pepper lightly and enjoy immediately.

For cooking demos and ample samples of “Black Bean Smothered Sweet Potatoes” and “Tangy Cranberry Salsa with Pumpkin Seeds” plus more seasonal recipes and healthy coaching for easy whole-foods meals, sign up for my “FRESH & LOCAL FLAVORS OF THANKSGIVING class, coming up on Tuesday, Oct 16th. (Register by Friday Noon, October 12: $27 members / $30 non-members. Use coupon code #5130 for $3 off online registration.)

Beets from Harmony Valley: Release any distasteful childhood memories of over-processed, cooked canned beets. As a heart-healthy source of vitamins and nutrients including vitamin C, iron, fiber and antioxidants, we should definitely reconsider beets as our friend, and they are experiencing a renaissance in a range of gorgeous earthy hues. You just might like the milder flavor of golden or the red-and-white striped Chioggia beets. You can bake whole beets along with sweet potatoes until tender. Shred FRESH & LOCAL red cabbage and beets, and stir fry them together with a little balsamic vinegar, sea salt and butter. Don’t forget the beet greens, which are tasty when sautéed with garlic and a little oil. Boost your salads, green smoothies, stir-fries and soups with super beet greens.

More Root Vegetables: The healthy virtues of all root vegetables, also including carrots, celery root (celeriac), daikon and black radishes, kohlrabi, parsnips, purple potatoes, rutabagas, and turnips, are too often overlooked. Solo or in community, there isn’t a root vegetable that doesn’t taste wonderful when roasted. Use a hot oven (425 to 450 degrees) and a large enough pan so the vegetables barely touch each other. If you overcrowd, they will steam rather than roast and you won’t get the delicious caramelized flavors that have even the non-vegetable eaters asking for seconds. Dice vegetables in a uniform size (1/2 to ¾ inch) to cook evenly and quickly. Toss lightly with oil and spread out on an oiled pan. Roast for 20 to 35 minutes, shaking the pan once or twice. They will shrink in size, and are done when lightly browned and tender. Season with salt and pepper or also drizzle with a little tangy balsamic vinegar.

Apples from Cedar Hill Orchard (Hutchinson) and Mississippi Valley (Elgin): Support “Minnesota Grown” by buying bags or single Haralson, Honeycrisp, McIntosh and Cortland apples now at VNF. Get expert education for using, preserving and storing apples from Minnesota Apple Growers Association. It might not hurt to pick up a few Abdallah (Burnsville) creamy caramel apples or a jug of Sogn Valley (Dennison) apple cider to enjoy while perusing your other options for apple eating and baking. Bring family together at the dinner table this month with the alluring aroma of cinnamon-laced warm baked apples or apple crisp for desert.

Are you ready for inspiring coaching, recipes and support for shopping and eating FRESH & LOCAL month by month? I look forward to meeting you at my additional upcoming events, all hosted in Valley Natural Foods’ Fireside Classroom.

FRESH FALL FILM: “Turn Here Sweet Corn,” Friday, Oct 19, 6-8 pm. (FREE but please register 36 hours ahead online or with VNF Customer Service at 952-891-1212 ext. 221)

SAVE MONEY: TOXINS YOU CAN LIVE WITHOUT, Thursday, Nov 1, 6:30-8:30 pm. 
NEW CLASS in collaboration with ISD 196, $22. Register at least one week ahead at 651-423-7920 or online.

Based in Apple Valley, contact FRESH & LOCAL healthy kitchen coach Loris Sofia Gregory at 952.431.5586 or through this website. Loris would love to collaborate and support you towards eating FRESH & LOCAL and creating your own inspiring healthy kitchen.

“For all of nature is as beautiful as you are. The intertwining of leaves, of the grass, or the wind and of you is the most beautiful of dances. Your worth is priceless and in that priceless vibration you need to embrace all the dreams within your heart…YOU are the destiny of this beauteous planet that you stand upon.” Gillian MacBeth-Louthan
 
I hope you are taking time to enjoy yourself in the beautiful nuances of autumn. Each season, each day, is precious and fleeting. Do you know anything more precious than our bodies and our homes, including our hopeful hearts harboring our deepest dreams and the most sacred Earth that continues to support our every step? Are you doing all you can to honor, nourish and realize the optimal health of your dreams, your body and your home?
 
In this time of seeming chaos, we are being called to create easier, simpler lives in alignment with a healthier Earth. All that is stagnant, “clutter” and no longer serves us within our hearts, our bodies and our homes can no longer be sustained. Our divine bodies artfully interlaced with the earth’s body humbly serve as our only irreplaceable home. As Carl Sagan insightfully noted over a decade ago, “Our posturings, our imagined self-importance, the delusions that we have some privileged position in the Universe, are challenged by this point of pale light. Our planet is a lonely speck in the great enveloping cosmic dark. In our obscurity, in all this vastness, there is no hint that help will come from elsewhere to save us from ourselves.”  

The only way to be fully nourished, energized and dance our heart’s desires with wild abandon is to create space within and around us. Welcoming greater health, more peaceful relationships and meaningful opportunities into our lives means perpetually letting  go of all that is no longer necessary and not supporting our health. And all that is BEAUTIFUL NECESSITY: CREATING HEALTHY SOULFUL SPACES also supports our Earth. We are truly inseparable divine co-creators with ourselves, our families, our communities and across our big blue globe.
 
In support of Beautiful Necessity earth-friendly clearing and cleaning all around us, I offer SPECIAL FALL RATES of $25/hour  for any of my services booked through OCTOBER 30, including:
 
DETOXING YOUR LIFE
CLUTTER CLEARING, ORGANIZING AND BEAUTIFYING
EARTH-FRIENDLY CLEANING
HEALTH COACHING FOR YOU AND YOUR HOME
HEALTHY EATING COACHING PROGRAM
ANCESTRAL/FAMILY/HOME HISTORY RESEARCH
(detoxing your life and all coaching services by phone or in-person)
 
Please review this flyer for further inspiration including testimonies from satisfied customers,  and discover more on my website.
 
A GREAT WAY TO RECEIVE FREE COACHING SERVICES is to organize a gathering of friends and family for an interactive fun coaching class in your kitchen, home, workplace or other community spot. Be inspired by my new topics below or by anything described on my website. Five participants is the minimum, with $10 to $25/participant for a two-hour class, depending on the total number. The greater the collaboration, the greater the healthy benefits!

Welcome to the first month of autumn, bringing to fruition the growth of spring and summer and the harvesting of nature’s gifts before a long winter’s rest. It’s also a time for us to reap the benefits of efforts and energy put into our health, our relationships and projects over the last few months. We can still savor our last bites of garden-fresh sweet corn, tomatoes and watermelon but we feel a change in the air and notice new FRESH & LOCAL at Valley Natural Foods. Be greeted at our door with a cornucopia of hearty winter squashes and pumpkins. Explore further for more healthy whole food this month, including an autumnal rainbow of apples, beets, parsnips, potatoes and onions, with more earthy bounty to come.

Autumn is the time to prepare for more nesting at home, including drying, freezing and canning FRESH & LOCAL vegetables and fruits, stocking up wood and fuel for our hearths and bringing our warmer clothes out of hiding. As you ponder fuller, richer and more heat-producing meals to carry you through the chill of the coming months, look at our inspiring “Discover Local Squash” chart for eating your way through our Baby Blue Hubbards to Speckled Hounds.

A rare heirloom variety born in 1953, Baby Blue Hubbard is the perfect choice to enjoy as the weather begins to chill. Its deep orange flesh is sweet and nutty and its petite size makes it quicker to cook. “Speckled Hound,” a squatty round kabocha squash with bluish-gray speckled skin, also offers tummy-warming sweet orange goodness. L&R Poultry and Produce, a family-owned and operated organic woodland farm near Kenyon, Minnesota, delivers many of our FRESH & LOCAL squashes. Rae Rusnak, L&R farmer/owner, says that we can enjoy winter squashes into March, if stored in a cool dry place. She advises laying out squashes on newspaper, paper bags or wood without touching one another for adequate air circulation and optimum winter preservation.

Winter squash is a tasty combination of complex carbohydrate (natural sugar and starch) and disease-preventing fiber. It is also a source of potassium, niacin, iron and beta-carotene. Generally, the deeper the orange of squashes and sweet potatoes, the higher the beta-carotene content. Our wise bodies convert beta-carotene to Vitamin A, essential for healthy skin, vision, bone development and general health-enhancing maintenance.

Once in your kitchen, split squashes in half with a sharp blade or cook whole to avoid messy and sometimes challenging preparation. Pierce the whole squash a few times and roast in a baking dish in a 400-degree oven until soft. Split, remove the seeds, serve “in the skin” or scrape out the inner flesh and whip or mash. Squash needs little seasoning, although butter, maple syrup or brown sugar, and cinnamon are favorites. Try also salt and pepper with a tiny kick of ginger or touch of aromatic sage. You can peel, cube and roast or steam larger squashes for enhancing any chili or veggie stew. Kids and adults easily warm up to cubes tossed with butter, maple syrup and spices, then browned and caramelized in the oven.

To roast seeds of any squash or pumpkin, first rinse in a strainer and remove any strings. Pat dry on a towel and toss with a little oil, salt, and any spices (fresh thyme is nice). Spread on baking sheets. Bake in a 350-degree oven until golden brown and crunchy (7 to 15 minutes depending on the dampness of the seed).

For a special treat, cut off top of a small sugar pie pumpkin and scrape out seeds. Fill with chopped FRESH & LOCAL apples, other dried fruit as desired, a sprinkling of “pumpkin pie spices” and a touch of apple cider or brandy. Bake it whole at 350 degrees and serve with local ice cream. (Time will vary with size.) Make your own pumpkin/squash autumn spice blend with 1-tablespoon cinnamon, 1-1/2 teaspoon ground ginger, 1/2 teaspoon ground cloves, 1/2 teaspoon ground nutmeg and a pinch of salt. Combine all ingredients and store in tightly closed glass container in dark, cool place.

In considering your healthy September suppers, don’t forget to notice of the arrival of russet and Yukon gold potatoes from L&R as well red, yellow and white onions and parsnips from Wisconsin Growers, with more FRESH & LOCAL to come. I look forward to meeting you at my events this month. REGISTER ONLINE TODAY or call VNF Customer Service at 952.891.1212, ext. 221.

FREE FRIDAY FILM: FORKS OVER KNIVES, September 14: 6-8 pm. Led by the personal journeys of pioneering researchers Dr. T. Colin Campbell and Dr. Caldwell Esselstyn, this film follows “reality patients” who have chronic conditions from heart disease to diabetes. Doctors teach their patients how to enjoy a whole foods plant-based diet as the primary approach to treat their ailments, as the film reveals their challenges and triumphs. Free but please register in advance.

FRESH & LOCAL FLAVORS OF AUTUMN, Tuesday, September 18, 6:30 to 8:30, $27 members / $30 non-members. Be confident and inspired in choosing, preparing and seasoning the FRESH & LOCAL flavors of autumnal vegetables and fruits. Enjoy an interactive produce tour, hear about our local farm partners for September and October, and learn the benefits of earth-friendly seasonal eating. I will demo easy preparation and cooking techniques paired with Frontier herbs and spices. This class includes demos, tasting and recipes for Polenta Pizza with Roasted Root Vegetables and Baked Stuffed Apples, plus additional seasonal recipes. Please register by Friday Noon, September 14. Use coupon code #5130 for $3 off online registration.

Based in Apple Valley, contact FRESH & LOCAL healthy kitchen coach Loris Sofia Gregory at 952.431.5586 or lorissofiagregory.com. Loris would love to hear your ideas and questions about eating FRESH & LOCAL. Request her earth-friendly recipes and healthy seasonal eating tips if you miss her monthly demos and classes at Valley Natural Foods.

Valley Natural Foods, 13750 County Road 11, Burnsville, MN 55337

There is absolutely no excuse for not eating your vegetables this month. Stand in VNF’s Produce Department, breathe in the delightful aromas of FRESH & LOCAL and be dazzled by the bountiful healthy rainbow of pure energy. We all tend to overestimate the number of vegetable and fruit servings we eat in a day. At every meal, reserve half your plate (at least) for fresh produce. Have you or anyone you know ever been in danger of eating too many nutrient dense, calorie sparse vegetables? Go ahead and immerse yourself in bushel baskets of the earthy deep-hued beets; crisp yellow and greens summer squashes; and the dark green broccoli crowns, cucumbers, and dandelion greens, topped off with the succulent yellow, orange and red varieties of melons and you won’t gain a pound.

What you will gain from plenty of FRESH & LOCAL this month are rich inner stores of anti-inflammatory nutrients, cleansing fiber and ample water for your thirsty cells, plus peak flavor and pure pleasure. As you abundantly nourish your body unprocessed fresh foods, you might be surprised how your aches and pains diminish and your energy soars. Who can’t use more energy for enjoying more summer fun with friends and family?

Enjoy chemical-free produce totally fresh and raw, or play  with these “cooking without recipes” ideas for fresh produce, courtesy of Amy Colter in “The Locavore Way: Discover and Enjoy the Pleasures of Locally Grown Foods.”  Plunge raw vegetable(s), all cut to the same size, into rapidly boiling, salted water, or steam them in one inch of water using a steamer or covered pot until they reach their brightest color. If including potatoes in a medley of vegetables, cut potatoes smaller or put them in the water early, as they need to cook longer. When veggies are bright, remove one piece with a slotted spoon and check doneness (keep close watch: better undercooked than overcooked). Drain into a colander, enjoy hot or plunge into a bowl of icy water until cold to touch. Use bright crisp vegetables for salads or dipping or refrigerate for quickly heating them later in a wok or skillet. Dress cold vegetables with your favorite dressing; a little light oil, a tiny drizzle of vinegar or fresh lemon juice and salt and pepper to taste. Serve veggies hot with butter, salt and pepper or drizzle with oil simmered briefly with garlic.

Here are some ideas for enjoying the luscious FRESH & LOCAL green and yellow summer squashes, such as the playful Patty Pan (green striped, star burst shaped) and elongated green Italian zucchinis fresh from Harmony Valley farm in Viroqua, WI. 1) Slice and sauté over high heat with light flavorful oil, shaking the pan to partly brown the squash and intensify flavor. Sprinkle with salt, hot chili pepper flakes and a touch of Parmesan or nondairy nutritional flakes (found on our Bulk Trail). 2) Slice lengthwise, toss in oil and grill alone or with other veggies. 3) Layer in a casserole with Harmony Valley’s fresh eggplant, heirloom tomatoes, local cheeses, basil or other herbs, etc.

To cook FRESH & LOCAL greens, such as the colorful rainbow chard, dandelion or collard greens from Harmony Valley or the ever-crisp kales from Gardens of Eagan, consider braising or sautéing. First strip leaves from tougher spines and discard spines. Tear or cut greens into bite-sized pieces. 1) Braising mellows and softens hearty greens such as chard, kale or collards. Heat oil and garlic in a skillet until fragrant but not brown. Plunge greens (and onions, scallions or leeks if desired) into a large pot of salted, boiling water and immediately drain them into a colander (or cook for up to 10 minutes if you like milder flavor). Press water out with a spoon. Toss greens with garlic oil and season to taste with salt, pepper and, if desired, vinegar or lemon juice. 2) Sautéing: Heat oil over medium heat in a wok or large sauté pan. Add chopped garlic and/or onions. Stir occasionally until garlic is fragrant and onions are translucent. Add the greens and cook, turning them with tongs until greens are warm and wilted, about 2 minutes. Season as above. Variations: Drizzle braised greens with hot vinaigrette or browned butter. Wok greens with tomatoes or bacon, or season with an Asian dressing or hot sauce.

FRESH & LOCAL from Wisconsin Growers: Chioggia beets offer striking red-and-white–stripes, more sweetness and are so beautiful that they might win over beet doubters. Also take note of their beautiful gold and red beets. Betacyanin, the pigment that gives beets their color, is a powerful antioxidant. Sauté the greens. Roast beets in the oven until just tender. Beets complement avocados in salads. Slice raw beets paper-thin and add to soup. Also check out Wisconsin Growers’ cucumbers, heirloom tomatoes, their lavender, green and white peppers and their Yukon Gold and red potatoes

FRESH & LOCAL from Gardens of Eagan: Five generations of farming experience goes into each crop at Gardens of Eagan. The flavorful fresh taste of GOE produce reflects their farming philosophy. “Feed the soil well and it will feed you well. Plant with care; pick and pack at its peak; deliver daily. Not secrets, just good sense!” Get healthier in August with GOE green broccoli crowns, kales and cabbages, sweet corn, and their Sweet Crimson, Icebox Yellow and orange watermelons. Shopping Tip: The stickers on the melons will tell you the color of melon on the inside. Find delicious recipes for all GOE produce here.

I look forward to meeting you at my FRESH & LOCAL August events. Registration is required 36 hours in advance for all films and classes. Call VNF Customer Service at 952.891.1212, ext. 221 or see more details and register online here.

“Eat More Whole Foods” FREE DEMO, Tuesday, August 7, 3 to 6 pm:  Roasted Squash, Eggplant and Tomato Medley

Summer Fresh Friday Film, Friday, August 10, 6 to 8 pm, FREE: “Farm to School: Growing Our Future” and “The Love Lunch Community”

FRESH & LOCAL FREE DEMO, Tuesday, August 14, 11 to 2: : Sweet Corn & Blueberry Salad

CLASS: FRESH & LOCAL Flavors of Late Summer, Tues, August 21, 6:30-8:30 pm, includes prep, cooking and seasoning demos with fresh produce and plenty of delicious sampling! Register by Friday Noon, August 17.

Based in Apple Valley, contact FRESH & LOCAL health coach Loris Sofia Gregory at 952.431.5586 or on the contact page. Loris would love to hear your ideas and questions about eating FRESH & LOCAL. Request her earth-friendly recipes and healthy seasonal eating tips if you miss her monthly demos and classes at Valley Natural Foods.