Healing Food From Your Garden

Nasturtiums: These colorful flowers are close relations of broccoli, and cauliflower. Eating  nasturtiums can provide cancer-fighting benefits. Nasturtium leaves, seed pods, and flowers are all edible, and their strong peppery flavor can spice up your salads or add kick to your steak. Nasturtiums are packed with vitamins A, C, and D.  In the world of edible annual flowers, nasturtiums are one of the tastiest and easiest to grow. Nasturtiums grow quickly from seed and, depending on the variety, can be grown as climbers on fences and trellises or as bushy plants in a window boxes and containers. Although treated as annuals, these fast growing plants are technically herbaceous perennials. In frost-free areas of the South and West they grow so vigorously that many people consider them weeds.

In Latin nasturtium literally means "nose twist." While most edible flowers have a subtle flavor, nasturtiums provide a strong  peppery taste. Eat both the flowers and buds for more flavor; the young leaves are tender and edible as well. Nasturtiums are popular with chefs and home gardeners because their colorful flowers not only dress up a plate, they're high in vitamins A, C (10 times as much as lettuce), and D.

TIP : Toss some nasturtium blossoms with baby lettuces  and a rice-wine-vinegar dressing, for a unique, colorful and tasty  salad.

Roses: Rose petals contain compounds that improve metabolism in addition to clearing toxins from the body, thereby aiding in weight loss. Roses are also a good source of vitamin C. The rose hip has a bit more nutrients than the rose petal, but both are edible -- and both can be found in supplement form as a capsule or liquid extract. Check the label because many rose oils that are meant for your skin shouldn't be ingested. Rose water can be used for tea, cooking and baking.

Rose petals can exfoliate your lips and make them look fuller. They not only lend a pinkish hue to your lips but also make them soft as they moisturize the skin and enhance color.

TIP: Add around 10-15 fresh rose petals to a glass of boiling water and wait till the water turns pink in color. Add some honey and a pinch of cinnamon powder to taste. Drinking Rose tea regularly (preferably in the morning) can help with weight loss!

TIP: Make a paste of fresh rose petals by adding a spoonful of milk cream (malai) and few drops of honey to the paste then apply the paste to your lips. Allow it to stay for fifteen to twenty minutes and then wash it off with water.

Lavender: Eating lavender  flowers  provides  vitamin A, and also  fights cancer.  Lavender  is also a  natural source of calcium and iron. Lavender can also  be purchased as an  "essential oil" form for cooking and baking. Adding  fragrant fresh lavender flowers can  adds a very strong of flavor, so  use small amounts in your cooking and experiment.

TIP: cut up about 6 big potatoes, or about 15  small ones.
Place the potatoes in a bowl and toss with Lavender, Rosemary, Garlic Powder, Salt, Pepper, and a dribble of olive oil, just enough to coat the potatoes well, and then add a small  handful of lavender, and a little less of rosemary. Roast this mixture in your oven  for about 45 minutes.

Dandelions - The USDA says that Dandelion Greens are one of the most nutritious veggies around… ranking 4th place among all vegetables. Dandelion Greens contain almost 15% protein making them great for anyone who is a vegan or just wants to add more protein to their diet. Dandelion Greens and roots are great for detoxing the liver. And our liver is our first line of defense for our immune system. And because these great greens are a good detoxing agent they help with gout, liver cirrhosis, and liver disease in general. One Cup of Dandelion Greens contains 10% of a person’s daily needs of calcium. And they also contain a good amount of phosphorus making them great for creating strong bones and teeth. One serving of Dandelion Greens contains over 110% of our daily needs of Vitamin A which is a powerful antioxidant helping to prevent cardiovascular disease, strokes, and cancer. And Vitamin A is important to healthy mucus membranes of the GI tract, mouth, lungs, and other areas of the body and for vibrant healthy skin. Dandelion Greens and roots contain pectin which helps to lower cholesterol, lower trigs, helps to eliminate radioactive and heavy metals from the body, and helps to detox the body in general. 

Lamb’s Quarters - This weed tastes like spinach and just cooking it lightly in a little boiling water makes it great for soups, stews, casseroles, and other dishes. Lamb’s Quarters are full of calcium for strong bones, copper and iron for anemia, potassium for water regulation and cardiovascular health, fiber for creating a good growth environment in our colon for probiotic bacteria… plus manganese for enzyme production. Lamb’s Quarters also contains Vitamin’s A and C which is a powerful antioxidants which help to prevent cardiovascular disease, strokes, and cancer. And lots of B Vitamins for good mood and vitality. 

 Lamb’s Quarters also contains a good source of protein - all of the essential proteins in ratios that make it a vegans choice for plant based protein. This weed is simple to plant, just cover the seeds with a little soil and they will take off in no time at all. No need to worry about this weed, it doesn’t need any care at all. 

 THE NOPAL CACTUS, is also known as the prickly pear, and is of the species Opuntia ficus-indica. It is a popular vegetable in Mexican dishes due to its low calories and succulent, green leaves. This fruit has two edible portions; the pad or nopal (vegetative part) and the tuna, which is the fruit. Nopales is rich in various health benefits.

Health Benefit 1: Anti- inflammation

The ability of Nopales to fight inflammation in the muscles, arteries, gastrointestinal tract and cardiovascular system is a well known fact.  It has also been shown to lower pain in people with urethra and bladder, bladder infections as well as gallstones. They contain plenty of bioflavonoid quercetin in the prickly pear which raises the free-radical-scavenging capacity -the ability to neutralize cell damaging molecules. There are several studies pointing to the analgesic and anti-inflammatory properties of Opuntia (prickly pear cactus). One study has shown that phytosterols from Nopales contain anti ulcer and anti-inflammatory properties which combat edema and block leukocyte migration.

Health Benefit 2: Boost Immune System

The photochemical in Nopales are useful in making the immune system stronger. Tests with animals have shown that Nopales lower the growth rate of tumors.

Health Benefit 3: Anti-oxidant Properties

Nopales are rich in antioxidants known as betalins.These anti-oxidants hinder premature aging, encourage healthy cells and assist in detoxification

Health Benefit 4: Fights Cholesterol

The high amounts of soluble fiber in Nopales have been found through research to combat high levels of cholesterol. It contains pectin, mucilage and hemicelluloses, compounds which reduce LDL or ‘bad’ fat whilst preserving the healthy fats or HDL.

 Health Benefit 5: Combats Diabetes

Nopales are particularly useful to people suffering from non-insulin diabetes. It has been found to lower and balance blood pressure. Studies have demonstrated that nopal cactus; Opuntia streptacantha may actually lower blood sugar by restraining the liver from releasing glucose into the blood. It contains fibrous pectin which assists in reducing diabetic condition, hence doing away with the need for insulin. The insoluble fiber also reduces the urge to eat all the time since it makes you feel full all the time.

For over 12,000 years now  Nopal cactus has been consumed for its nutritional and healing qualities. Ancient Meso-American tribes, living in the high mountain volcanic regions of what is now known as Mexico, adopted the Nopal prickly pear cactus as a healing food and treasured this high mountain variety, believing that Nopal was a healing plant and food, prized among its kings and warriors.In studies led by Dr. Maria L. Fernandez in California and published in the “Journal of Nutrition,” prickly pear pectin decreased LDL concentrations and led to a 28 percent drop in total cholesterol levels. Furthermore, Mexican researchers found that animals fed raw nopal had lower weight gains and a 34 percent reduction in LDL cholesterol levels. Nopal has been studied for its effects on blood sugar levels, with one study published in the “Journal of Ethnopharmacology” in 1995 finding the cactus extracts caused a significant decrease in blood glucose values by almost 18 percent. The Calzada Tecnologico in Baja California also discovered that adding nopal to traditional high-carbohydrate Mexican meals among patients with Type 2 diabetes induced a reduction in glucose concentration after the meal.

The Opuntia ficus indica (nopal) cactus has been used in Sicily folk medicine for years to treat gastric ulcers. Italian scientists pre-treated laboratory animals with nopal before inducing gastric ulcers and found that the pre-treatment provided a protective action against the ulcers, most likely from the mucilage present in the plant. Nopal is also  powerful anti-inflammatory, a very good antioxidant, helps with weight loss, lowers cholesterol, has plant sterols to dissolves arterial plaques, lowers blood sugar, detoxes the liver, good immune booster, helps with gastric ulcers, lots of fiber, promotes the grow of probiotic bacteria, helps with hangovers, lowers blood sugar, lowers blood pressure and more.

Consumption of Nopal  leaves has been found to normalize  blood sugar levels and  regulate diabetes and obesity. Researchers at the University of Vienna tested nopal cactus leaf on 24 non-obese subjects who were suffering from high cholesterol or triglycerides. The results of the eight-week study, published in the October 31, 2002, issue of "Wiener Klinische Wochenschrift," not only showed a reduction in cholesterol and triglyceride levels, but an 11 percent reduction in blood sugar levels. Cactus leaf's hypocholesterolemic and hypoglycemic effects are partially attributed to its high fiber and pectin content.

A study at the  University of Vienna study, demonstrated that consumption of nopal  lowers cholesterol. In a  study from France, researchers tested the effects of dehydrated nopal  on 68 women with metabolic syndrome. After four weeks, LDL, or bad, cholesterol and triglyceride levels were lowered and HDL, or good, cholesterol levels were raised. Published in the September-October issue of "Advances in Therapy," researchers state that cactus leaf should be considered as a functional food because it decreases cholesterol levels and reduces the risk of cardiovascular problems.

 Nopal  contains phenolics and flavonoids -- plant compounds that are responsible for its antioxidant properties. The National Cancer Institute explains that antioxidants protect healthy cells from damage caused by free radicals, which are byproducts of oxidation. Free radical damage can lead to illnesses such as cardiovascular disease and cancer. The June 2009 issue of "Plant Foods for Human Nutrition" reports that when tested against colon, liver, breast and prostate cancer, consumption of the nopal fruit  provided phytochemical compounds that inhibited the growth of cells in all four cancers without affecting the healthy cells of the body.

In addition to medical benefits, consumption of nopal provides numerous  nutritional benefits providing a good source of the  antioxidant vitamins A and C B vitamins, vitamin K. , calcium, magnesium, sodium, potassium and phosphorous.

 TIP: watch this video to learn how to prepare nopal  leaves for consumption: https://www.youtube.com/watch?v=A9Ufyv7pliY

TIP:   cut the leaves into small pieces and added to omelets, scrambled with eggs, added to vegetable stir fries and fresh salads.

TIP: many Mexican markets sell fresh nopal leaves peeled and cut up for immediate use.