Saturday, 16 November 2013

Good Food Box

November’s Good Food Box

Once again the Good Food Box has arrived and Paul and I go on another culinary adventure to use the vast assortment of fruits and vegetables that we have received.

This month we received Food Facts on
Sweet Potatoes


     More beta-carotene than green vegetables. “Phytonutrients may be able to  lower potential health risk posed by heavy metals and oxygen radicals” (George Mateljan Foundation, 2013)


   “it is also a good source of complex carbohydrate, beta-carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.” (Ho, 2009)

Great source of vitamin A

         In Africa, India and the Caribbean sweet potatoes are provided to school children for the 21908.52 IU of vitamin A in 1 cup of baked sweet potatoe

 Helps control blood sugar

         “… rich in carotenoids, orange and yellow pigments that play a role in helping the body respond to insulin… rich in the natural plant compound chlorogenic acid, which may help reduce insulin resistance” (Magic Foods, 2013)

Contain iron, magnesium, Vitamin D, C, B6, and E

Twice as much fiber as other types of potatoes

Paul and I for the past four years have attempted to grow sweet potatoes.  We get lots of green foliage and small pencil sized sweet potatoes, so we are grateful for the Good Food Box and the sweet potatoes we can purchase in the grocery stores.

Sweet Potatoe "Fries"

1 lb sweet potatoes, each cut lengthwise into 6 wedges
2 tsp. vegetable oil
1/4 tsp paprika
1/8 tsp garlic powder
black pepper to taste

Preheat oven to 375 degrees F (190 degrees C)
use a nonstick baking sheet

Place  potatoes in a bowl.  Add oil, paprika and garlic powder.  Season with pepper to taste.  Toss to coat.  Transfer to baking sheet.  Bake in preheated oven for 25 minutes or until tender and golden, turning once.
From The Grey Bruce Good Food Box ~ A Community Program Support by Public Health ~ November 2013 newsletter.

September, 2013 Good Food Box
October 2013 Good Food Box

Grandma Snyder

George Mateljan Foundation. (2013). Sweet potatoes. Retrieved from the world's healthiest foods:
Ho, W. (2009, July 31). Top 10 Anti-Inflammatory Foods You've Got to Know. Retrieved from the conscious life:
Magic Foods. (2013). The Health Properties of Sweet Potatoes. Retrieved from Readers Digest:


Friday, 15 November 2013

Singing The Sound of Heaven

The Sounds of Heaven 


I sit in a hospital room, empty but for two beds, two bedside table and one arm chair.  In the bed closest to me lays a young man I love and whom I know to be in that mystical stage of living when the spirit passes from one existence to the next.

His wife having spent hours/days at his side has been convinced to step out for an hour to eat, walk, to begin the process of letting go, to allow him to let go.

The door has been respectfully closed by nurses.  Together we waited in that mystical space where the present & future, humanity & the transcendent are within the awareness of human beings.

I plan to read aloud from the Bible and in preparation it lays open on my lap.  I breathe in and steal myself to read to him this last time, instead of words I begin to sing a song more beautiful than I have ever heard before.

In the singing I come to know the presence of Angels who sing as I do as they pass his spirit cradled in loving arms from his body to God.  

As his spirit moves from one Angel to the next his spirit grows stronger and his body relaxes, his breathing slows, my grief in that moment forgotten.

At some point I realize I no longer sing, tears are running down my face and pool on the pages of the Bible in my lap.  

The room is once again a space for the living.  He lays still, breathing regular and shallow.  

His wife enters the room knowing something has changed.  Finding his body still alive she once again takes up her vigil beside him with her head next to his in wait of the end.  It came a few hours later.

I can hear the echo of the song the angels gave me on edges of my consciousness and by faith I know I will hear it again.  It will be in those moments when my spirit passes in the loving arms of Angels to meet my God. 

I want to thank Amy Paturel for her article “Playing on Heartstrings” in the Nov/Dec 2013 issue of Spirituality & Health.  She gave me the courage to share this very intimate memory.   

Thank you Lord.

Paturel, A. (2013, Nov/Dec). Playing on Heartstrings. Spirituality & Health, p. 33.

Thursday, 14 November 2013

Gluten Free Curried Pumpkin Soup

Curried Pumpkin Soup

Dairy Free, Gluten Free, Vegetarian 

I adapted the Pumpkin Soup recipe from the Good Food Box October 2013.  I removed dairy, and meat products.  The result was a very tasty Curried Pumpkin Soup.  

As I age cutting squash and pumpkin is becoming harder and quite frankly unsafe.  I went looking for another way to deal with this issue of winter squash and found baking them.  We purchased a small pumpkin and baked it at 325F for one hour.  The result was easy cutting, and no hassle scraping and cleaning. 

The issue of how to thicken the soup came when we had two baked potatoes left over.  We added these to the soup and the result was a smooth thick soup.
I hope that you enjoy it as much as we did.

 Curried Pumpkin Soup
1 medium onion, chopped
Coconut oil ¼ cup
2 cups cooked mashed pumpkin
4 cups of vegetable broth
1 tsp. curry
1 Tbsp. Maple Syrup or other sweetener of your choice
1 tsp. nutmeg
1 bay leaf
Fresh or dried parsley
2 cooked potatoes either white or sweet
2 tsp. salt
Pepper to taste

Sauté the onions in the coconut oil until golden.  Add pumpkin, potatoes, vegetable broth, bay leaf, curry, nutmeg, parsley, and sweetener.  Bring to a simmer cooking for 15 minutes uncovered, stir often.  Blend or mash the soup to create consistency that your family likes.  

Grandma Snyder

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