What's in Season?

When planning your next Raw Food Meal, this list makes planning easier. Enjoy.

All Year Plants, flowers, mushrooms, fruit, nuts, lettuce, greens
January - Avocados, macadamia nuts, strawberries, broccoli, kumquats, lemons, cabbage, cauliflower, celery, rhubarb, carrots, beets, tangerines, snow peas, sugar snaps, lettuce, cherimoyas, guavas
February - Navel oranges, lemons, avocados, kumquats, strawberries, cauliflower, asparagus, artichokes, rhubarb, tangerines, tangelos, carrots, celery, cabbage, peas, beets, cherimoyas, guavas
March - Navel oranges, lemons, strawberries, squash, rhubarb, asparagus, carrots, peas, artichokes, tangelos, grapefruit, avocados, cherimoyas, guavas
April - Navel and Valencia oranges, grapefruit, lemons, avocados, strawberries, squash, snap peas, beans, carrots, beets, turnips, radishes, cherimoyas
May - Valencia oranges, grapefruit, lemons, strawberries, avocados, sweet corn, peas, beans, squash, potatoes, tomatoes, carrots, sweet onions, cucumbers, cherimoyas
June - Valencia oranges, grapefruit, lemons, peaches, plums apricots, avocados, eggplant, corn, peppers, potatoes, tomatoes, cucumbers, raspberries, boysenberries, blackberries, sweet onions, cherimoyas
July - Sweet corn, melons, Valencia oranges, grapefruit, avocados, tomatoes, beans, raspberries, potatoes, onions, peppers, figs,
August -Sweet corn, melons, Valencia oranges, grapefruit, peaches, plums, apricots, avocados, tomatoes, cucumbers, beans, carrots, squash raspberries, potatoes, boysenberries, blackberries, apples, figs
September - Sweet corn, melons, Valencia oranges, grapefruit, peaches, plums, avocados, tomatoes, grapes, squash, cucumbers, beans, carrots, raspberries, potatoes, apples, onions, peppers, figs
October - Sweet corn, melons, Valencia oranges, grapefruit peaches, avocados, tomatoes, grapes, sweet potatoes, cucumbers, beans, carrots, potatoes, apples, onions, peppers, figs, Asian pears, pears
November - Melons, Valencia oranges, grapefruit, tomatoes, sweet potatoes, cucumbers, beans, carrots, raspberries, potatoes, apples, onions, peppers, Asian pears, pears, pumpkins, persimmons, macadamia nuts, kiwis, cherimoyas, guavas
December - Tangerines, grapefruit, macadamia nuts, avocados, cabbages, cauliflower, broccoli, apples, kiwis, carrots, beets, lemons, cherimoyas, guavas

The Healthiest Foods on Earth


Pineapple Speeds post-surgery
Promotes joint health Reduces asthma inflammation
Blueberries Restore antioxidant levels Reverse age-related brain decline
Prevents urinary tract infection
Spinach Helps maintain mental sharpness
Reduces the risk of cancers of the liver, ovaries, colon and prostate
Red Bell Pepper Reduces risk of lung, prostate, ovarian and cervical cancer
Protects against sunburn Promotes heart health
Broccoli Reduces diabetic damage Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer
Protects the brain in event of injury
Tomato Reduces inflammation
Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer Reduces cardiovascular disease risk
Apple Supports immunity Fights lung and prostate cancer Lowers Alzheimer's risk
Artichoke Helps blood clotting Antioxidant Superfood Lowers "bad" cholesterol
Arugula Lowers birth defect risk Reduces fracture risk Protects eye health
Asparagus Nourishes good gut bacteria Protects against birth defects Promotes heart health
Avocado Limits liver damage Reduces oral cancer risk Lowers cholesterol levels
Blackberries Build bone density Suppress appetite Enhance fat burning
Butternut Squash Supports night vision Combats wrinkles Promotes heart health
Cantaloupe Bolsters immunity Protects skin against sunburn Reduces inflammation
Carrot Antioxidants defend DNA Fights cataracts Protects against some cancers
Cauliflower Stimulates detoxification Suppresses breast cancer cell growth Defends against prostate cancer
Cherries Alleviate arthritic pain and gout Lower "bad" cholesterol Reduce inflammation
Cranberries Alleviate prostate pain Fight lung, colon and leukemia cancer cells Prevent urinary tract infection
Green Cabbage Promotes healthy blood clotting Reduces risk of prostate, colon, breast and ovarian cancers Activates the body's natural detoxification systems
Kale Counters harmful estrogens that can feed cancer Protects eyes against sun damage and cataracts Increases bone density
Kiwi Combats wrinkles Lowers blood clot risk and reduces blood lipids Counters constipation
Mango Supports immunity Lowers "bad" cholesterol Regulates homocysteine to protect arteries
Mushrooms Promote natural detoxification Reduce the risk of colon and prostate cancer Lower blood pressure
Orange Reduces levels of "bad" cholesterol Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia Pectin suppresses appetite
Papaya Enzymes aid digestion Reduces risk of lung cancer Enhances fat burning
Plums & Prunes Counter constipation Antioxidants defend against DNA damage Protects against post-menopausal bone loss
Pomegranate Enhances sunscreen protection Lowers "bad" cholesterol Fights prostate cancer
Pumpkin Protects joints against polyarthritis Lowers lung and prostate cancer risk Reduces inflammation
Raspberries Inhibit growth of oral, breast, colon and prostate cancers Antioxidant DNA defense Lower "bad" cholesterol levels
Strawberries Protect against Alzheimer's Reduce "bad" cholesterol Suppress growth of colon, prostate and oral cancer
Sweet Potato Reduces stroke risk Lowers cancer risk Protect against blindness
Watermelon Supports male fertility Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal Protects skin against sunburn
Banana Increases Fat Burning Lowers risk of colorectal and kidney cancer, leukemia Reduces asthmas symptoms in children

The Little Muddy Eco-Farm

It’s May, 2009 and, with very bright prospects, we are building a community of like-minded people. Our community is dedicated to finding harmony with all living things and to the pursuit of Infinite Sustainability -- a lofty but vitally essential goal. We are thus committed to, among other things, building a community entirely from non-polluting, naturally-occurring, 100% recyclable materials; that is completely off the electric grid; and living in a harmonious way that promotes the well-being of ourselves and all other beings. It may be a tall order, but such is our commitment.

If you feel a certain kinship with these ideas, we encourage you to seriously explore the possibilities of joining us in this fascinating undertaking. On this site, which is still very much in construction, you will find a basic description of The Little Muddy Eco-Farm and, eventually: progress reports, meeting minutes, membership requirements, information on Infinite Sustainability as it’s developed, site information, articles on a variety of topics, photos, and a host of other things.

Please be patient with us while we bring this vision forth, and thank you for your interest.

With many blessings,

The Little Muddy Eco-Farm

Vision of a Community

Imagine a highly diverse community with people of all ages, races, occupations, social and economic backgrounds, skills and abilities sharing the common purpose of living in harmony with nature on a shared parcel of land in rural Missouri. Approximately 30 parcels of 2.5 acres each dot a landscape of woodlands, fields, lakes and streams. Small individual homes of diverse construction are powered by a combination of renewable energies; surrounded by gardens, orchards and ponds. The village includes common land that all residents freely enjoy. The Little Muddy Eco-Farm offers privacy as well as a vibrant community life to young and old from all walks of life.

The goal is to create a community that thrives permanently by creating sustainable connections between the soil, water, and all the plants, insects, and animals using permaculture techniques. To this end, all families learn and apply the working principles of permaculture to foster infinite returns from the beneficial web of connections that is established. The Little Muddy Eco-Farm will demonstrate the strength of people living and working together in a manner that ushers in a new age of cooperation while creating a beautiful, sustainable and comfortable lifestyle. The community shares a commitment to reduce, reuse and recycle.

Permaculture: A design system for creating sustainable human environments that uses ecology as a basis for organizing systems of food production, housing, technology, economics and community; a regenerative "toolkit" for living sustainably that benefits life in all its forms. Permaculture works with, rather that against, nature; with protracted, thoughtful observation rather than protracted and thoughtless action; with looking at systems in all their functions rather than asking for only one yield.

Background

The initial model for The Little Muddy Eco-Farm was developed in 1996 in Russia and is subsequently being implemented in over 350 communities currently operating or in varying stages of development throughout Russia, Australia and Europe. Missouri is one of the first villages to be implemented in the United States. Others being formed are in Colorado, Arizona, California and Canada.

Project Description

The Little Muddy Eco-Farm's permaculture domains will maximize the land’s agricultural productivity by micromanaging small farm/garden plots to produce high quality organic produce and food products. The planned 30 households will follow guidelines for small green buildings, energy and water efficiency, soil and water system protection, wildlife corridors and organic farming methods that provide for maximum plant, microbial, and animal diversity.

Site Description-Phase Two

The following criteria guide the search for an appropriate parcel of land for the next phase:

• Minimum 400 acres of preferably level or very gentle slopes for living domains.
• Abundant water (underground, surface and precipitation).
• Elevation above 300 ft to insure longer-term safety.
• Within two hour drive of a city with airport facilities.
• A progressive forward-thinking town that is favorably disposed to the project.
• Safe distance from any major environmental hazard.
• Inherently beautiful property with good soil and conditions for growing.

There is an abundance of land in Missouri for sale that fits the criteria and it is a buyer’s market. Phase two of The Little Muddy Eco-Farm expects to purchase 400+ acres of land by Fall, 2009 and be ready for initial occupancy by Spring, 2010.

Land Use

It is one of The Little Muddy Eco-Farm's highest priorities to maximize the efficiency and improve the quality of water and soil resources. The Keyline method may be used to create a vast network of ponds, catch basins, swales, and irrigation ditches to increase water retention in the soil, which will result in an extensive amount of intensively productive farmland. A network of small ponds will be created to provide additional habitat for wildlife as well as opportunities for aquaculture. Forest gardens and orchards will further reduce the community’s carbon footprint.

Australian university studies show that, through natural soil treatment, as much as 57 tons of carbon per 2.5 acre can be absorbed from the atmosphere every 18 months. If all tillable farmland were worked this way, global air quality could return to pre-industrial-age levels within 18 months without changing the current pollution rate. What is more, up to 6 inches of rich humus would be produced in the same timeframe.

Dwellings

The Little Muddy Eco-Farm will also demonstrate a wide variety of green building and energy efficiency techniques. At a maximum of 2,000 square feet each, individual family dwellings will be kept small to make the best use of the land and minimize energy consumption. Some of the land set aside for common use may be allocated for energy production.

Water catchment systems will minimize the dependency on groundwater. Composting toilets will create fertilizer for orchards. The use of biodegradable soaps will allow gray water to be used directly on gardens. The need for wasteful septic systems will hopefully be eliminated.

Culture

A community culture that highly values family, neighbors, and nature is fundamental to The Little Muddy Eco-Farm. We are committed to creating an infinitely sustainable community, economy, ecology, and ethic that foster love, peace, and justice. Children will benefit from an educational environment in which they share and receive knowledge about the natural world, language, vital skills, and creative crafts.

Benefit to the Local Community

The Little Muddy Eco-Farm expects to have a profound and positive influence in restoring balance to the natural environment through its aforestation, watershed, soil-building, and wildlife habitat projects. The village is expected to become a model and a learning center of regional significance.

Some communal land will be used for commercial purposes and possibly include: a farmers’ market, restaurant, health center, publishing house, workshops on community, personal, and spiritual well-being, learning center for local schoolchildren, art gallery, meeting place, and an amphitheater. Our host community and county can expect to derive many benefits as our village grows and matures. The Little Muddy Eco-Farm will give back services, add tax revenues, and increase eco-tourism, thereby promoting the economic prosperity of surrounding areas.

Two Approaches in Raw Eating

Although the raw food movement seems quite confusing nowadays, with lots of different authors, each with a different take on it, and each with a conflicting philosophy, we can easily sort through this mess if we understand this.

There are basically only TWO approaches to the raw food diet.

The first one is what I call the “medical” approach to raw food — which also happens to be the “high-fat” approach.

Its proponents may appear to be different on the surface, but upon close examination they all have the same beliefs. Here are the main characteristics of this approach:

how-olive-oil-works-31222748225.jpg.jpeg• The fear of fruit. They follow the typical medical-approach to weight loss which is the high-fat diet (disguised as the “low-carb” diet). They try to teach you that fruit is dangerous and in some cases even claim that fruit eating causes health problems.

• The symptomatic approach. Just like a clueless doctor who only treats symptoms, these people will teach you to “cure” your lack of energy with a stimulant, like cacao; or improve your digestion with artificial supplemental enzymes; or overcome your nutritional deficiencies with a supplement, not understanding that most deficiencies are not caused by a lack of nutrition, but a problem in assimilation.

• The “fragmented nutrition” approach. Instead of viewing nutrition as a whole, they understand it in a fragmented way. For example, they believe that if a food is a really high source of a particular nutrient, then it must be a good thing. They don’t understand that “more” is not always better, and the whole processes of nutrition must be understood before blindly recommending anything as “superior”. This fragmented view of nutrition leads these people to recommend various supplements, dried superfoods sold in a bottle and other artificial products, touted as miraculous.

• The “Woo-Woo” Effect. Even though many of these authors appear scientific on the surface, it’s easy to recognize them because they will often mix in their philosophies with strange and “woo-woo” unscientific elements such as: UFO sightings, breatharianism, End-of-the-world prophesies, “Tachyon” Energy, and, of course, Bigfoot.

• The Snake-Oil Effect. These people are not just happy sharing good information to the public. They always have an expensive magic pill to sell. Whether it’s a superfood, a dried enzyme powder, a little magnet you can carry around to diffuse “bad energy”, or a magic mushroom, there’s always something in the bag of tricks.

As for the other side of the raw food movement, you’ve guessed it, it’s the exact opposite.

8.jpg• High-fruit and low-fat, with an emphasis on calibrating the diet to fit your needs. Getting enough calories is important, as is getting a good variety of fruits and greens.

• Full lifestyle approach. In this context, achieving a proper level of fitness is an important of your nutrition, in addition to eating the right foods in the right amounts. So is getting enough sleep and sunshine.

• Foods as Foods, not as Medicines. It’s important to understand that foods should NOT be used as medicines. If a food has strong medicinal properties (such as garlic or medicinal herbs), that’s a good reason we shouldn’t be eating it.

Green Smoothie Recipes

If you've never had a green smoothie, your first thought might be "yuck!". "If it's green it probably has lettuce, spinach, parsley, or something else in it that sounds pretty gross blended..."

Green Smoothie

Well, you're partially right. It can have spinach in it, or parsley, or anything else that's green and leafy. But, contrary to what you might think, they're actually pretty good! As a matter of fact, some are pretty darn delicious!

Of course, everyone is different and has different tastes, but it's really not hard finding one that you like.

By adding 60% fruit to 40% greens, you won't even taste the green part. The sweet taste is way more powerful than the green.

If you use a strong tasting green like parsley or mint, you might have to use a stronger tasting fruit like pineapple, but you'll hardly notice the taste of the greens with most of them.

A really good book to read regarding green smoothies is Green For Life, by Victoria Boutenko. She explains why greens are so good for you and how, if you've hit a plateau in your raw food diet, to get past it.

Green For Life, by Victoria Boutenko

She also tells about a 30 day experiment that was done to a group of people. This group agreed to drink a green smoothie everyday. They had a doctor examine them before and after and the results were very interesting! If you haven't already read this book, I highly recommend it.

Alright, now for the recipes!

Honestly, I hardly use "recipes" anymore, because it's so easy just to pop in whatever I have on hand with a cup of water or so. Sometimes I'll just look at the recipes to try something different that maybe I hadn't thought of before. But just using the 60/40 ratio and adding a cup or so of water works well.

I've only had a couple of drinks that I really didn't care for and had to toss. Seriously! It rarely happens. Actually I should have wrote down those recipes and created a list of recipes not to make because there are so few! lol

For ALL smoothies, the directions are as follows:

1. Wash and chop all fruits and veggies.
2. Place all ingredients in blender and blend until smooth.

Watermelon Bliss

Recent research has shown that watermelons has very concentrated amounts of carotenoid lycopene. They contain more lycopene than any other fresh fruit ~ including tomatoes!
Green Smoothie

Lycopene has been known for lowering
the risk of many different cancers.

Watermelons are also a great source of potassium, magnesium and vitamins A, C, and B6.

Ingredients:

* 5 cups watermelon
* 4 handfuls spinach leaves
* 1 cup purified water

Tropic Delight

Pineapples contain a mix of enzymes called Bromelain. Bromelain has been shown to lessen inflammation and reduce certain swelling. To maximize the benefits, proper food combining rules should be followed so the enzymes don't get used up digesting food.
Green Smoothie
Pineapples are also a good source of vitamins C, B1, B6, copper and dietary fiber.

Ingredients:

* 1/2 pineapple
* 1 banana
* 2 ribs celery
* 2 handfuls lettuce
* 1 cup purified water

Fruity Kale

Kale has a rich sulfer content. Sulforaphane is formed when the kale is chopped or chewed. This triggers the liver to produce enzymes that detoxify cancer causing chemicals.

Green Smoothie
Kale is also rich in calcium, lutein, iron, and vitamins A, C, and K.

Ingredients:

* 1 apple
* 1 banana
* 1 pear
* 2 handfuls kale
* 1 rib celery
* 1 cup purified water

Benefits of Lacto-fermintation......

Ever thought of how people in the past survived without refrigerators, freezers, and other modern luxuries? When you read about our past history, you soon discover that they had a wealth of knowledge on how to preserve food.

Besides their cold cellars, insulated milk houses, or other even more simple ways to keep food cool (such as placing buckets of milk in a stream, or placing roots in a hay lined hole), they also lacto-fermented or cultured food to preserve it. This simple method not only preserved food, but also gave a wealth of nutrition.

Lacto-fermented foods span the nations. You will many traditional recipes for lacto-fermented foods from all over the world. If so many peoples thought this an important part of their diet in the past, I think we should pay attention!

What is Lacto-Fermentation?

Lacto-fermentation happens when the starches and sugars in vegetables and fruit convert to lactic acid by a friendly lactic-acid producing bacteria.

This produces not only a tangy, delicious product (like the sauerkraut pictured above), but it also preserves it….. and does so much more than that!

Health Benefits

The health benefits of lacto-fermented fruits and vegetables are wonderful. I think we probably only know a small part of why they are so good for us. For example, unpasteurized sauerkraut and kimchi got a lot of buzz in recent years after some scientists found that birds fed kimchi or sauerkraut would often start recovering from the Avian Bird Flu! An amazing example of it’s healing power. Here’s what we know, when you lacto-ferment vegetables it increases in vitamins, it is more digestible and you get a plethora of good bacteria when you consume it!

“The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anticarcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.”

Sally Fallon, Nourishing Traditions, pg 89

A healthy nation in perhaps wiser times would be getting healthy, good bacteria from numerous sources, including lacto-fermented vegetables and cultured drinks every day. Today, instead we bombard our bodies with chlorine (not just in the water we drink but we also absorb it from our showers and baths) and antibiotics (in our milk, meat, and what we take ourselves). These are two of the worst culprits for destroying good bacteria in our bodies. Is it no wonder that we can all be so prone to digestive issues?

Many believe that healing and health happen in the gut and I think that there is a lot of truth in that. Making and eating lacto-fermented vegetables is one large step towards health. In fact, many find that where commercial probiotic supplements fail, lacto-fermented foods overcome.

Stay tuned for more about lacto-fermentation!I hope to experiment more as fresh, local produce becomes available and will also be sharing my thoughts and questions on the different methods out there for lacto-fermenting.

Green Juicing:

What nutrients are found in green plant foods and how will you benefit by juicing them? The #1 nutrient in all green plant foods, especially the glorious dark leafy greens, is chlorophyll. Chlorophyll is an amazing blood purifier, and when you detoxify your blood, you remove toxins that have built up in your system and manifest as unsightly skin troubles. Dark leafy greens are excellent for the liver, and a cleansed liver will directly result in clearer, more vibrant skin.

What are some of the best greens (and green veggies) to juice for that irresistible raw glow? Kale, spinach, parsley, cilantro, and celery top the list.

KALE is rich in calcium, iron, beta-carotene, and chlorophyll
SPINACH is high in calcium and iron, and builds the blood
PARSLEY is rich in beta-carotene, vitamin C, chlorophyll, and iron (highest iron content of any green leafy vegetable) - great blood cleanser & diuretic
CILANTRO is a heavy metal chelator, removing heavy metals (mercury, lead, cadmium, arsenic) from the body (1 of only 2 foods that removes heavy metals from the blood, brain, and the bones - the other is CHLORELLA)
CELERY builds and sooths the nervous system and is rich in potassium (not a leafy green, but excellent base for a juice)

Throw some chard, romaine lettuce & watercress in there while you're at it.

I recently listened to Cherie Calbom's interview on Raw Vegan Radio and she claimed we should 'Eat Your Fruit, Juice Your Vegetables'! Why is this? Well, according to David Wolfe in his best book ever, the Sunfood Diet Success System, chlorophyll and the alkaline compounds in green-leafy vegetables combine with heavy metals and foreign chemicals in the body to form salts, allowing the body to eliminate them from the system. This deep detoxification brings the body to a higher level of functioning, purifying the entire system, and youthfulness to the skin. Who doesn't want some of that?

Beauty Spa Express (excerpted from Juicing for Life):

small handful parsley
handful spinach
4-5 carrots, (you can juice some of the carrot greens, knowing ahead of time that they have quite a flavor presence)
1/2 apple, seeded

Juice this colorful combo and drink it slowly, knowing the abundant goodness that you're infusing your body with. I don't follow recipes when it comes to juicing and just juice intuitively, but this one can be a good foundation from which you can make adjustments as desired. Play with it, have fun, and the most important thing is to get something green in there! Balance it with something sweet (carrot or apple), and a lighter green flavor like celery or cucumber, and you're off and running.

Freshly Juiced, Green Vegetable Juice is really where it's at. Make friends with all that's green and you'll come to realize we have our dear friend Chlorophyll to thank for Life, Nature, and Beauty!