Even though spring officially started on March 20, the weather is just now catching the season in Indianapolis. With the air warming, it’s time to pull out of the winter slumber and become more active. Spring represents a time of new beginning with colors, sounds and smells. Mother Nature is pushing new plants upward, and the sight of green nourishes the soul. Farmers are busy prepping their fields and planting seeds for the long season ahead.

During spring, our diets and cooking techniques change just like the season does. We naturally eat less or fast to cleanse the body of the fats and heavy foods of winter. Our diet should be the lightest of the year and contain foods that are energetically ascending and expansive. These include plants like baby carrots, beets, turnips, fresh greens and sprouts. Sweet and pungent flavors have expansive and ascending qualities and are the dominating flavors in the spring months. Pungent cooking herbs include mint, basil, fennel, marjoram, rosemary, caraway, dill and bay leaf. Sweet fruits and vegetables such as strawberries and peas are some of the first produce to come into season. Intensely pungent foods like spring garlic and onions are used in detoxification and cleansing of the body during spring. Complex carbohydrates such as grains, legumes and seeds have a slightly sweet flavor that is increased during sprouting.

Sprouting is the ultimate spring time food. During the sprouting process, vitamins and enzyme content increases, starch is converted to simple sugars, protein is turned into amino acids and peptones, and fat is broken down into free fatty acids. The sprouting process predigests the nutrients making them easy to digest and assimilate in the body.

Sprouts can be made from legumes, vegetables, herbs, oil seeds or grains. Commonly, sprouts are eaten raw, however, legume sprouts need to be cooked prior to eating. Making sprouts is easy and fun, especially with kids. Only use organic seeds or seeds that are not chemically treated. To get started, use one-part seed to at least three-parts water and soak in a wide-mouth jar. Then, follow these instructions:

• Cover the mouth of the jar with a plastic or stainless steel sprouting screen or cheesecloth, which is either tied on or secured with a rubber band.
• After soaking seeds, drain well and keep in a warm (65°F) dark place (they can be covered with a cloth or bag).
• Rinse twice daily (morning and evening). Keep the jar tilted mouth down for better drainage.
• After three days, place alfalfa, red clover, radish and mustard sprouts in a cool place with indirect sunlight to enhance chlorophyll. Continue rinsing twice daily until sprouts are ready.
• During the sprouting process, the hulls on certain seeds slough off. It is important to remove the hulls because sometimes they will rot.
• To remove hulls, place sprouts in a large bowl of water and agitate them, brushing the hulls to the side. Gently reach in and remove the sprouts out of the water leaving the hulls behind. Drain well.
• Store sprouts in a plastic bag or covered glass jar for one week in the refrigerator.

Here is a list of common and easy-to-sprout seeds (the following measurements will yield one quart of ready sprouts):

• Alfalfa or red clover: 2 tablespoons seeds; soak time: 6 hours; days to sprout: 5-6; harvest length: 1-2 inches
• Broccoli, cabbage, kale, radish and mustard: 1/4 cup seeds; soak time: 6 hours; days to sprout: 5-6; harvest length: 1 inch
• Fenugreek: 1 tablespoon seeds; soak time: 6 hours; days to sprout: 4; harvest length: 1 inch
• Lentils: 1/2 cup seeds; soak time: 4 hours; days to sprout: 3; harvest length: 1 inch
• Mung beans: 1/2 cup seeds; soak time: 8 hours; days to sprout: 3-5; harvest length: 1 inch
• Wheat or rye: 1 cup seeds; soak time: 12 hours; days to sprout: 3; harvest length: ¼-1 inch; the shorter the length the sweeter the flavor.
• Aduki, chickpeas, soy or other legumes: 1 cup seeds; soak time: 12 hours; days to sprout: 3-5; harvest length: 1 inch; Legume sprouts need to be cooked. Do not eat raw.
• Sunflower seeds: 2 cups seeds; soak time: 12 hours; days to sprout: 2; harvest length: 1 inch

By Elizabeth Blessing, co-founder and chief nutritionist for Green BEAN Delivery, a company that delivers organic produce and natural groceries to Indianapolis homes. Blessing has a Master of Science in Nutrition from Bastyr University and a Bachelor of Science in Dietetics from Indiana University.

March is National Nutrition Month® sponsored by the Academy of Nutrition and Dietetics. This year’s theme is “Eat Right, Your Way, Every Day.” Healthy eating is a combination of techniques. One of the most obvious is eating a variety of fruits and vegetables. Incorporating fresh produce into your meals will provide important nutrients and phytochemicals that are beneficial to your health. Here are some examples of dishes focused on foods full of beautiful color, vitamins and nutrients that benefit your body.

Grilled Tomatoes with Basil Puree: Lycopene
Lycopene is a carotenoid that provides a red pigment in plants. Although it is a carotenoid, it has no vitamin A activity. Lycopene is an antioxidant, and several cohort studies suggest that a lycopene-rich diet is associated with a significant reduction in the risk of prostate cancer.

Other food sources include tomato, tomato products, red carrots, watermelon, papaya and pink grapefruit.

Root Vegetable Curry: Beta-carotene
Beta-carotene is a carotenoid that provides orange and yellow pigments in plants. It is a provitamin A carotenoid, meaning it can be converted by the body to retinol (vitamin A). Beta-carotene is an antioxidant and functions as vitamin A to maintain eye health, aid in immune system function and assist in the production of cells that form a protective lining of the lungs, GI tract, urinary tract and other organs.

Other food sources include carrots, winter squash, sweet potato/yam, mango, peach, cantaloupe and citrus.

Kale with Caramelized Spring Onions: Chlorophyll
Chlorophyll is the most abundant pigment in plants and provides a green color. It is an antioxidant and is studied for its anti-cancer and detoxifying properties. Chlorophyll has demonstrated an ability to decrease the activation of carcinogens and increase the body’s ability to eliminate them from the body.

Other food sources include kale, chard, parsley, broccoli, spinach, green beans, peas and cabbage.

Beets with Lemon, Cilantro, and Mint: Anthocyanidin
Anthocyanidin is a purple, blue and red pigment found in plants. It is a powerful antioxidant in the flavonoid family. Higher intakes of anthocyanidin-rich foods have been associated with reduced risk of chronic disease, such as heart disease, certain cancers and Alzheimer’s.

Other food sources include blueberries, raspberries, strawberries, blackberries, beets, purple carrots, purple potatoes, purple asparagus and red onions.

Mirin Poached Salmon: Omega-3 fatty acids and DHA
Fatty acids are found in all cell membranes and are particularly important during pregnancy and lactation. They compose 60 percent of the dry weight of fetal brain, half of which is as omega-6 (arachidonic acid (ARA)) and the other half as omega-3 (docosahexaenoic acid (DHA)). Because DHA is important for growth and development of the fetal central nervous system, including the retina, it has been suggested that the prenatal diet should include adequate amounts of DHA. Two to three servings a week is sufficient.

Other food sources include cold-water fish, eggs from pasture raised hens and grass-fed beef.

By Elizabeth Blessing, co-founder and chief nutritionist for Green BEAN Delivery, a company that delivers organic produce and natural groceries to Indianapolis homes. Blessing has a Master of Science in Nutrition from Bastyr University and a Bachelor of Science in Dietetics from Indiana University.

February is Heart Health Month, and unfortunately, most of us know at least one person who has heart disease. For many years, the discussion around the most important factor in preventing and treating heart attacks has focused on lowering cholesterol and saturated fat. However, heart disease is still the number one killer of both men and women in the U.S. The most important strategy for lowering risk of heart disease is through consuming a heart healthy diet. And, for locavores, you can eat heart healthy foods all while supporting your local farmers and artisans:

• Fruits and vegetables: People who consume a diet high in fruits and vegetables are associated with a significant reduction in heart disease. Fresh produce should be incorporated into every meal. The USDA Dietary Recommendations suggests that 2.5 cups of fruits and vegetables should be consumed daily to help reduce risk of chronic disease. Fruits and vegetables are an excellent source of vitamins and minerals and contain thousands of biologically active phytochemicals that play a role in minimizing heart disease. While fresh, local produce is hard to come by in the middle of winter, spring and the beginning of local produce season are just around the corner. Farmers markets, Pogue’s Run Grocer, Good Earth and Green BEAN Delivery are all great ways to support local farmers.
• Chocolate: Dark chocolate is high in the phytochemicals called flavanols, which are antioxidants that reduce cell damage implicated in heart disease, lower blood pressure and improve the health of the arteries. Choose dark chocolate with a cocoa content of 65 percent or higher. And, like most things in life, moderation is the key. Stick to just one to two ounces per day. Some of my favorite local sources of chocolate are The Best Chocolate in Town on Mass Ave and Endangered Species, which can be purchased at most grocery stores.
• Salmon: Cold-water fish (salmon, tuna, mackerel, halibut, sardines, etc.) are sources of longer-chain omega-3 essential fatty acids; they lower LDL cholesterol and triglycerides and decrease inflammation in the body. Although it is not local, Indy residents have a unique opportunity to purchase wild caught Alaskan salmon directly from the fisherman. Wild Alaskan Salmon and Seafood Company occasionally set up shop at the Indy Winter Farmers Market and can be purchased through Green BEAN Delivery.
• Red wine: Red wine contains heart healthy phytochemicals such as anthocyanidins (purple pigment) and resveratrol. These compounds are powerful antioxidants, anti-inflammatory and anti-atherogenic. The alcohol in red wine also helps reduce risk of heart disease. When consumed in moderation (one to two drinks per day), alcohol significantly increases HDL cholesterol, reduces blood clot formation, increases enzymes that dissolve clots and decreases inflammation. We all know where to pick up a bottle of wine in Indy, but what many people don’t know is that they can buy organic red wines. Read the label to make sure it says 100 percent organic, which is as pure as it gets.
• Tea: Tea is an infusion of the leaves of the Camellia sinensis plant. White, green, black and oolong teas contain the phytochemicals flavanols, specifically the catechins, with white tea having the highest concentration. The catechins are powerful antioxidants; they decrease inflammation, increase dilation of blood vessels, decrease platelet aggregation and prevent cells from adhering to the arterial wall. Tea’s Me Café and Tea Company have great selections of tea to choose from.
• Grass-fed milk, dairy and butter: Calcium in excess combined with a deficiency in the important nutrient vitamin K2 will lead to atherosclerosis, a buildup of calcium-laden plaque that accumulates in the arteries. An excellent source of vitamin K2 is found in the butterfat of mammalian milk that is 100 percent grass-fed. Vitamin K2 removes calcium from soft tissues, like arteries and veins, which prevent calcium from forming a buildup of plaque in the artery walls. Some great local and regional 100 percent grass-fed dairies are Traders Point Creamery, Hartzler Family Dairy and Snowville Creamery, which are all available through Green BEAN Delivery. Traders Point is available in most grocery stores in Indy along with Farmers Markets.

The most important thing you can do to decrease your risks associated with heart disease is clean up your diet and eat heart healthy. You can find more information on heart disease at:

• www.cdc.gov
• www.chriskresser.com
• www.mayoclinic.com
• www.cholesterol-and-health.com

By Elizabeth Blessing, co-founder and chief nutritionist for Green BEAN Delivery, a company that delivers organic produce and natural groceries to Indianapolis homes. Blessing has a Master of Science in Nutrition from Bastyr University and a Bachelor of Science in Dietetics from Indiana University.

Whether you’re a man or woman, young or old, somewhere in your list of New Year’s resolutions is “eat better” and/or “work out more.” Far too often we fall of the bandwagon (or never even make it on the band wagon) and don’t meet our goals. While we have good intentions, sometimes the path to success isn’t clear and we aren’t sure what to do to complete our goals. Here are some tips on how to eat healthy and how to meet those goals in 2013. Try incorporating these one at a time, and give yourself a week to practice before moving on to the next.

Fruits and Vegetables: 

• Make an easy, obtainable goal based on your current consumption. If you don’t eat fruits and vegetables daily, then make it a goal to consume at least one fruit or vegetable each day.
• The ultimate goal is to consume both fruits and vegetables at each meal.
• Focus on variety deep rich color and seasonal produce.

Fermented Foods:

• Fermented foods should be consumed daily. If this is a new adventure for you and seems daunting, start with once a month, and then gradually increase until you reach a daily consumption.
• Keep trying different fermented foods until you find what you like. As small as a half cup serving daily will do wonders for your health.
• Yogurts or kefirs are the easiest way to get fermented foods into your daily diet. Read labels, and go for those that say “contains live cultures,” not “made with live cultures.”
• Local sources of fermented vegetables are Fermenti Artisan and Hidden Pond Farm. They can be found through Green BEAN Delivery, farmer’s markets and local health food stores.
• Kombucha is a tasty fermented beverage made from tea. Most kombucha brewers create flavorful kombuchas by adding fruit juices, ginger and spices. Find a flavor you like and enjoy daily.

Calcium-rich Foods: 

• Make the switch to grass-fed milk and dairy products. Grass-fed dairy is more nutritious and better for the environment. Trader’s Point Creamery is a local, grass-fed dairy that is readily available throughout Indianapolis’ farmer’s markets and grocery stores.
• Homemade bone broth is an excellent source of calcium. Instead of pitching the left over bones from your meal, add them to a crock pot with some water to make bone broth. You can buy bones at the farmer’s market or a local butcher shop, like Goose the Market. Bones are an extremely affordable form of nutrients.
• A goal should be to eat leafy greens every day (more than once, if possible). Leafy greens from local farmers are available nearly year round. Try new and unique varieties for a change in flavor profiles.

Fill Up On Fats: 

• The theory that fat makes us fat and is unhealthy is an old way of thinking. Eating a diet similar to your ancestors provides an abundance of fat and a healthier way of eating.
• Use saturated fat and monounsaturated fat as your main source of fat when cooking and preparing foods. Saturated fat is the most stable fat to use for cooking, especially at high-heat. Food sources include butter, lard and coconut oil. A local lard source can be purchased from Goose the Market. Monounsaturated fats are heart healthy and can be used in low-heat cooking. Food sources include extra virgin olive oil (cold pressed), peanut oil avocado.
• Set a goal to have at least one serving of omega-3s daily, such as fatty fish (salmon, tuna, mackerel and sardines), walnuts, flaxseeds, eggs from pasture-raised hens and wheat germ. There are several local sources of eggs from pasture-raised hens that can be purchased at local health food stores, farmer’s markets and Green BEAN Delivery.
• Minimize use of polyunsaturated cooking oils as these oils are highly unstable and easily oxidized. Consuming oxidized oils can lead to damaged arteries and increased risk of heart disease. Examples are vegetable oil, corn oil, soybean oil and sunflower oil.
• Strictly avoid trans-fat! Go through your pantry and fridge and throw away all foods that contain hydrogenated or partially hydrogenated oils. Main food sources are margarine and shortening and products made with these ingredients.

The Good Carbs:

• Strictly avoid high-fructose corn syrup. This is a highly processed food that is linked to heart disease, obesity, diabetes, tooth decay and dementia. Read labels and avoid products made with high-fructose corn syrup. Throw these products away along with the products that contain trans- fat. This is the easiest change you can make to better your health.
• Make fruits and starchy vegetables the main source of carbohydrates in your diet. Try to go grain free at least once a week, and more often, if you desire.
• Incorporate a variety of whole grains into your diet, such as quinoa, brown rice, oats and buckwheat. Often, we rely solely on wheat as a source of carbohydrates. Decreasing the amount of wheat and adding a variety of grains (especially ones that are gluten free) will help fine tune your health.
• Minimize consumption of highly refined carbohydrates, like white flour, white flour products, white sugar and sweets. They promote fat storage, perpetuate appetite, promote cardiovascular disease, increase risk of type II diabetes and promote certain cancers.

Healthy Proteins:

• Consume proteins in their healthiest packages.
• Avoid or minimize corn-fed beef, processed soy and soy products and heavily processed meats that use nitrites, nitrates and monosodium glutamate. Focus on wild caught fish, shellfish, pasture-raised poultry, grass-fed beef and dairy, nuts, beans, fermented soy and eggs from pasture raised hens.
• Find a local farmer that sells half and whole animals. It is a cheaper way to get these healthier forms of meat into your diet.
• Smoking Goose is a local meatery that smokes and cures meat from healthy sustainable Indiana farms. They respect nature while honoring tradition. No nitrites, nitrates, MSG or high-fructose corn syrup!

By Elizabeth Blessing, co-founder and chief nutritionist for Green BEAN Delivery, a company that delivers organic produce and natural groceries to Indianapolis homes. Blessing has a Master of Science in Nutrition from Bastyr University and a Bachelor of Science in Dietetics from Indiana University.

The holiday season is in full swing, which means buying gifts, hosting family and friends and celebrating the season at parties. It’s a perfect time to support your local farmers and artisans by incorporating their harvest or craft into gifts or enjoying them at a meal.

The mild fall has allowed some farmers to extend their season and provide an assortment of produce items through Green BEAN Delivery, at the winter farmer’s markets and restaurants that buy from local farmers. Of course, you always have the option of supporting local meat, dairy and egg farmers who offer their products year round. And, don’t forget the local food artisans that also have products year round, and in some cases, create something special for the holiday season.

Supporting the local food movement keeps money in our local economy and also supports business development in our community. Buying local food also significantly lowers the amount of greenhouse gases in our environment and helps protect our natural resources.

As a farm and food business owner and a supporter of local farmers and artisans, I find it important and inspiring to incorporate many local products into my holiday meals and gifts. Here are some of my favorite treats created by artisans in Indianapolis and the surrounding area.

• Smoked ham from Smoking Goose Meatery (Indianapolis)
• Goat cheese from Capriole (Greenville) or Caprini Creamery (Spiceland)
• Eggnog from Traders Point Creamery (Zionsville)
• Flavored coffees, such as eggnog, gingerbread and mistletoe mocha from Harvest Café (Indianapolis)
• Natural sweeteners, such as Brendle’s raw honey or honey bear (Hancock County), Hunter’s Honey (Martinsville) and maple syrup from Leane and Michael’s Sugarbush (Salem)
• Artisan bread and rolls from Scholars Inn Bakehouse (Bloomington)
• Eggs from Seven Sons Farm (Roanoke) or Spring Valley Farm (Hagerstown)
• Gluten free cookies, bread and flour from BeeFree Bakery (Noblesville)
• Best Boy caramel sauce and hot fudge sauce (Fort Wayne)
• Chocolate bars from Davis Chocolate (Mishawaka)

Before we know it, we’ll be sitting down with family and friends for our delicious holiday feast. And while some friends and family members may have to travel hundreds or thousands of miles to reach the dinner table, your food shouldn’t have to. So why not cook a meal with foods created by your community and use it as a great conversation piece when breaking bread. As you can see, there are many options for Indy and surrounding area residents to put local foods on the dinner table this holiday season, and local food is easily more reasonably priced than ever. Use this holiday season to do good for your family and for your local economy.

By Elizabeth Blessing, co-founder and chief nutritionist for Green BEAN Delivery, a company that delivers organic produce and natural groceries to Indianapolis homes. Blessing has a Master of Science in Nutrition from Bastyr University and a Bachelor of Science in Dietetics from Indiana University.