3 Myths About Growing Fresh Food


Thought about growing your food but wondered if it was worth your time and effort?

In today's episode of Real Food Reality we're going to answer that question plus take a peek into how your decision might help you avoid a growing health crisis....(more on that in a minute).

If you’ve gardened before (or maybe this is your year to start) then you know that hope + anticipation begin sprouting long before the seeds are planted.

To help you keep it real, let's ask ourselves three important questions. And shatter the myths growing fresh food has to be hard.

#1  Is it worth my time?

Here’s the thing about a garden. It's a lot like adopting a new pet. It needs you. You have to water it. And weed it. And spend time with it.

Your harvest is connected to your commitment. And your skill level.

Having a green thumb isn't a special talent. It's about paying attention to the needs of your veggie plants. Knowing what they need, recognizing when they don't have it.

The trick comes in knowing what those things are - and that sometimes takes a lot of practice. But even if you try and things don’t work out (you kill the veggie starts) you have the chance to learn something.  And isn’t that the point of it all?

#2  Is homegrown food any better?

Most shoppers don’t know that our modern food system allows pretty loose controls over the wording in advertising and descriptions. Take the word fresh, for example.

  • An apple can be picked half way around the world + stored for 6 months before it ever gets to your table
  • Eggs can arrive on the supermarket shelf 10 days after being laid and still be called ‘extra fresh’. Those same eggs can sit on the store shelf for up to another 28 days before the wording 'fresh' no longer applies.
  • Fresh veggies like spinach, lettuce, green beans, begin to loose nutritional value from the moment they're cut from the vine.          With the clock ticking, fresh veggies must make their way from field, packing, warehouse & shipping. By the time they're stocked in the produce bin, many are 7 days old.  And legally - still ‘fresh’

Here’s the thing you should understand about fresh food. The life force that exists within it - the nutritional qualities, the energy potential you gain - begins to diminish once the piece is cut from the vine. Every day that goes by there’s less vavoom in the food for your body to use.

Remember, your body is the tool you use to create your life - You can’t get to all those hopes, dreams & goals without a body. It's the suit you wear to the party of life!

The amazing benefit about eating food that came from your own garden - is that it’s TRULY fresh! You’re getting the most nutrition possible.

#3 Will it help me stay healthy? Here’s what I love about gardening. It puts you in the place where healthy things happen.

  • You’re spending time outside
  • you’re eating ‘REALLY FRESH’ food
  • you’re moving
  • gardening has been shown to be  meditative - something we’re finding great value in with our busy lives. Gardening helps us slow down + reflect on the things that are going on in our lives.

Turns out these are some of the same things prescribed avoiding prediabetes!

So many of us - because of a lifetime of less than optimal eating + hectic lives - find ourselves part of a growing health crisis that’s been creeping up on us as a society. 

It's called prediabetes. And most of us don’t know we have it! 

I too was surprised to learn that my blood sugar levels were high….It’s a serious condition, often with no symptoms, that if left undiagnosed, can easily progress to full blown type 2 diabetes.

The good news is that it’s reversible, requiring diet & lifestyle changes.

Should you grow your food?

If you want my advice - make room in the flower beds, dig up the lawn, put a planter on the patio  - it’s all about eating better more often.

Easy low-carb lunch idea!

What to fix your girlfriend for lunch when she can't eat carbs?

Don't worry - this low carb lunch can be quick and easy to fix. And there's an essential ingredient that I share in today's video makes this meal rock!

Low carb meals are important for anyone who wants to eat healthy. Current medical research shows that it's the key to long term health. Especially for those who have been given a prediabetes diagnosis. 

If that's you, or you want to make sure that you don't become part of the growing prediabetes epidemic, grab a seat. We're about to uncover some truths about healthy eating!

This low carb meal can be made quickly - and you can substitute almost anything to make a yummy lunch!

Low Carb Quiche + Refrigerator Roundup Slaw

Quiche Crust Recipe

3/4 C Coconut Flour

1/2 C melted butter (or other oil)

2 eggs

Whisk together melted butter + eggs and add to coconut flour. Mix until a soft dough is formed. Put into 8" pie pan & press into shape.

Quiche Filling

1/2 yellow onion, saute until soft

1/2 C sundried tomato

1/2 C chopped cooked chicken breast

1/2C shredded cheddar cheese

1/2C cooked broccoli, chopped small

5 eggs, whisked

Combine ingredients (except cheese and eggs) in pie crust. Then pour whisked eggs over ingredients and top with grated cheese.

Place in 375 degree oven and bake for 30 minutes or until egg mixture is firm.

NOTE:Use your creativity and substitute any ingredients you choose!

Refrigerator Roundup Slaw

Here's where things can get creative. Use any winter green in your refrigerator - kale, chard, spinach or cabbage for example. Add any of the following: nuts, seeds, fruit, avacado, pickles - your creative choice. The sky is the limit!

Slaw dressing

1T mayo

1/2t salt

2T vinegar

1T dijon mustrd

Toss your slaw choices with this simple + basic dressing and serve up a nutritious low carb slaw that your lunch guest will love!

Want more? Join me in my free Facebook group Prediabetes Cafe and become part of a growing community of eaters using their forks to stay healthy!

Prediabetes + Microgreens = Magic!

Peek into the magic world of microgreens

Are you part of the 1 out of ever 3 who suffer from prediabetes? That’s a blood sugar condition where levels are consistently too high - and left unchanged CAN progress into full blown type 2 diabetes. A condition with no cure. 

Most of us who fall in the prediabetes camp are surprised to learn we suffer from it - since there's usually no symptoms to suggest it. And the condition often comes to our attention from a routine blood test at the doctors office.

My own diagnosis came as such a surprise (perhaps like you) and I've been sorting the facts from fable ever since...should I eat less carbs, how about whole grains, what foods CAN I eat, do I have to eat like this forever???  

So I've decided to look at prediabetes as a kind of grace period - a point on the spectrum where there's still time to turn things around. Prediabetes can be reversed. But you've got to eat your way out of it! 

That's where microgreens come into the picture!

These tiny, flavorful & very nutritious seedlings are harvested just as their first true leaves emerge. Packed full of phytonutrients & energy they can be expensive to buy at the market but are SO easy to grow in your own windowsill.

They're considered by researchers + healthy care professionals to be a 'functional food' - one that promotes health and prevents disease. Definitely a good choice to put on your fork! 

Here's how I grow them at home....

#1  Order a Microgreens Grow Kit + Seeds from Botanical Interests or gather your own DIY materials.

#2  Follow instructions (see vid to learn how) and place in a sunny window to grow. A selection of Botanical Interests varieties have germination + grow times from 10-21 days and longer. Choose what works for your taste & timetable.

#3  Learn this quick tip for always having a supply of fresh microgreens at your fingertips - plant half your container to start, then seed the other half several days later. Staggering your planting times will assure a constant supply.

Want more? Join me for Prediabetes Cafe - a growing Facebook community of fellow eaters just like you. We're using our fork to turn prediabetes around!

Prediabetes Friendly Pie Crust

Cutting the carbs is key to managing prediabetes.

prediabetes pie crust recipe

My favorite prediabetic friendly pie crust recipe!

Working hard to manage your blood sugar? Then try this recipe that tastes great & won't send your blood sugar to the moon.

Managing your prediabetes diet can sometimes be downright difficult.

Your health care professional likely recommends reducing the amount of carbohydrates consumed. Unfortunately, a low carb diet can sometimes feel tiresome & lonely...and you can find yourself missing comfort foods like bread, pasta, pizza, muffins, chips....

Sometimes you just need to feel like there's something you can actually eat - that tastes good & won't send your blood sugar levels soaring to the moon.

That's where this simple pie crust recipe comes in handy. It uses coconut flour as a main ingredient - low in carbs & high in flavor. Along with butter & egg, this pie dough does the job in satisfying cravings.

I like to fill it with prediabetic friendly ingredients - savory things like eggs, cheese, veggies, bacon & spices to create a main entree for breakfast or dinner. 

Quick to make - this recipe just needs your creativity to turn it into something amazing


Prediabaetic Friendly Pie Crust

  • 1/2 C coconut oil or butter
  • 2 eggs 
  • 1/4 t salt
  • 3/4 C coconut flour

In a small bowl, stir together oil & egg until combined. Add liquid mixture to coconut flour & mix until well combined.

Roll crust into shape between 2 pieces of parchment paper and lift into pan. Or, easier still, press it into shape in pie or tart pan. Then add filling - bake at 350 degrees and enjoy!

ready to do something about your prediabetes today?

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How to make apple cider vinegar (and why you should)


Apple cider vinegar

You might know it by name, but do you invite it to dinner? Regularly?

(SPOILER ALERT - ACV is a rock star when it comes to high blood sugar)

Reliable research shows that vinegar, especially homemade vinegar, can help your body avoid spikes in blood sugar at mealtimes.  

Good to know.

Especially if you're one of the growing number of people who find themselves with a high blood sugar condition called prediabetes. And with figures like 1 out of 3 people with the disease, it is quickly becoming the next public health crisis.

(I should know - I'm one of those three. You?)

But that's another blog post....

Today, let's focus on the homemade vinegar part of the research findings. Because homemade vinegar is the best kind to put on your spoon! 

Whether you use it for salad dressings & sauces, or make a fizzy tonic worthy of any pre meal ritual, ACV is your friend!  

Here's a quick class that shows you how simple it is to make your own.

Want more?

I'm always happy to share what I know - so it's easier to add more real food to your busy life.

Join me in Glucose Girls, a Facebook group I'm hosting. We're managing our blood sugar with our forks! A great place to share the journey, get inspired & learn a thing or two about pre diabetes. 

See ya there!