Broccoli Beet by year

Miso is a Japanese paste made of a mixture of soybeans and a grain such as rice, combined with salt and a mold culture, and aged in cedar vats for one to three years.

There are many variations of miso due to the addition of different ingredients and the length of time it is aged. It will vary in texture, color, fragrance, and taste.

In Japan, miso is used to make soup, sauces, marinades, and dressings. It is high in sodium and therefore can be used as a substitute for salt or soy sauce.

Ghee, typically used in Indian cuisine, is clarified butter that’s made from buffalo milk. Ghee is made by melting butter over low heat and allowed to simmer until all the water is evaporated. When the simmered butter is cooled, the top layer is skimmed off and that layer becomes ghee.

Ghee has a high smoke point and can be used in high heat cooking. It uses a natural process to maintain stability without refrigeration, and some studies suggest that it is healthier than lard and processed margarine.

Kimchi is a Korean dish made of cabbage or radish fermented with a mix of salt, vinegar, garlic, chili peppers and other spices, resulting in a spicy, salty, and sour flavor.

Kimchi has been eaten in Korea for thousands of years and its popularity has not wavered. In fact, the fermented dish is so popular in Korea that 40 pounds of it is eaten per person each year!

Mulch is used in gardens to help maintain the health of the soil and the appearance of the landscaping. There are two types of mulch: organic and inorganic. Organic mulches include formerly living substance like leaves, straw, grass clippings, compost, wood chips, sawdust, pine needles, paper, and shredded bark. Inorganic mulches include stones, black plastic, gravel, and landscape fabrics.

Raw foodism is a culinary lifestyle in which ingredients are not heated above 118°F (48°C). Although raw foods can consist of raw fish and carpaccio, many raw food practitioners are vegetarian or vegan, consuming only uncooked and unprocessed plant foods, legumes, nuts, seaweed, sprouts, and soy. They believe that raw food provides optimal nutrition and health benefits since the foods’ enzymes and vitamins are not cooked away by heat. The American Dietetic Association, however, notes that food cooked below 118 degrees may not kill harmful, food-borne bacteria.

Goji berries or wolfberries are delicate bright orange-red berries grown in the Himalayan valleys of China, Mongolia and Tibet.  These berries are featured in traditional Chinese medicine to cure various ailments and also used in various Asian dishes including soups and stews.

Monosodium glutamate (MSG) is a flavor enhancer and food additive frequently added to canned vegetables and soups, food in some Chinese restaurants, and processed meats.  MSG is derived from the amino acid glutamic acid.  For the past 1,000 years, Japanese cooks have prepared soup stock made from a type of seaweed called Laminaria japonica.  In 1908, Japanese scientists identified the element (glutamate) in the seaweed that was enhancing the savory flavor of food and created MSG.

Soluble fibers help our bodies slow down digestion by attracting water and forming a gel. It delays the stomach from emptying its contents and thus makes us feel full. Slower stomach emptying may also have positive effects on blood sugar levels and insulin sensitivity, which may help control diabetes.  Soluble fibers can also help lower LDL (bad) cholesterol by inhibiting with the absorption of dietary cholesterol.

Coined in 1995 by a government work group in Scotland, a food desert refers to urban and rural areas in an industrialized country where there is inadequate access to affordable nutritious foods. Food deserts are most prevalent in lower socioeconomic minority communities where there is a lack of grocery stores in close proximity.

Crop rotation comprises of splitting the garden into four or more sections and planting a different plant species in each section yearly. With a planned rotating schedule, the gardener can make sure that every section ultimately receives each plant family. Crop rotation prevents the spread of plant diseases, reduces insect invasions, and lowers the risks of erosion and weather damage. It also increases net profits, improves soil fertility, and balances the nutrients in the soil.

Urban foraging is the act of gathering edible wild fruits and vegetables that grow freely in cities. It is a growing movement that’s gaining popularity with home cooks and professional chefs alike. Supporters consider urban foraging a way to reconnect with nature and avoid dealing with the industrial food system. They also believe that foraging is a way to save money (free food) and it helps to reduce waste (ripe fruits are not left to rot on the ground).

Certain crops can be grown in the shade and not in a clear-cut field with full sun. If you are growing the plant for the leaves, stems or buds, they grow well in the shade. Shade-grown crops mature slowly have a more intense flavor, and they include salad greens, broccoli, Brussels sprouts, Swiss chard, and coffee beans. This type of practice also is environmentally friendly as it supports biodiversity and creates less need for fertilizers. These shade grown areas are also small ecosystems that act as an oasis for migratory birds.

Polyculture is a system of growing a diverse crop of plants that are interrelated and interdependent to one another. This system mimics the complexity of plants found in any natural ecosystem and these symbiotic relationships bring about more stability to the garden or farm.

With the variety of plants, the garden or farm can produce fruits and vegetables almost continually because they are maturing at different times. The thickness of the planting helps to eliminate weeds, and also works to keep the soil moist and cool.

A fair trade certification on a product ensures consumers that cooperative farm workers have been paid a living wage and labored under safe conditions. The fair trade premium goes toward a workers’ collective to provide education, healthcare, and pension benefits. In addition, fair trade farming techniques must be sustainable. Through purchasing fair trade certified products, consumers can help revive developing countries, mitigate the exploitation of workers, and promote environmental sustainability.

It is a known fact that eating too much salt raises blood pressure, however consuming too little salt is bad for health too. Specifically, we need to consume enough iodized salt. An adult needs to consume 150 micrograms of iodine a day and pregnant women need to consume from 200 to 300 micrograms a day.

Factory farming refers to the process of raising livestock in confinement at high stocking density in farms that operate like factories – producing the highest output at the lowest cost. The main products of factory farming are meat, milk and eggs for human consumption. Factory farming is controversial as it consists of industrialized animal cruelty, widespread environmental destruction, resource depletion, and animal and human health risks.

Using a scale of 0 to 100, Glycemic Index (GI) ranks carbohydrates on their rate of conversion to glucose within the body. Higher values are given to foods that cause blood sugar (glucose) levels to rise the most rapidly in the body. Pure glucose is used as a reference point and is given a GI of 100.

The Farm to School Network is a program based in Chicago that connects K-12 schools with local farms to serve healthy meals in school cafeterias; improve student nutrition; provide agricultural, health, and nutrition educational opportunities; and support local and regional farmers. The program also helps students understand where their food comes from and how their choices affect their bodies, the environment, and their communities.