Don't forget if this list doesn't tickle your fancy you can 'Build A Box' from scratch of all your weekly favourites and we will do the foraging for you.
As always, please remember that not all box sizes will receive all the contents listed. The goodies aren't set in stone as we still have to ensure the quality is up to our high standards when we see, taste and smell the produce fresh from the farmers.
If you see any fruit or veg that you would not like included, feel free to send us a reply and we'll arrange a tasty alternative for you.
Thank you for choosing to eat clean and plastic free with The Organic Scarecrow.
Health + Happiness,
Tim
From my heart to yours
Mia xx
From my heart to yours
Mia xx
These sweet little balls of delight pack a mighty punch... Read on to find out more!
Strawberries are more likely to be contaminated with pesticides than other fresh fruit, as growers use pesticides to protect their berries from insect pests and fungal diseases. They are also soft-skinned which means they're more susceptible to pesticide residues.
However, the scariest part of this is 2/3 of those pesticides are systemic (more coming on this soon) which means no amount of special water, cleaning mixtures or vinegar will wash them off... they grow through the plant roots and into every part of the plant. Once you know... you can't un-know!
Independent test results published in Australia had strawberries standing out as the fruit with the highest levels of pesticide residues. So this led Choice experts to conduct its own independent study of conventional vs organic strawberries.
To conduct the testing they bought strawberries from Coles and Woolworths supermarkets and independent Sydney suburban fruit shops. They also bought some from organic food specialists and from small organic food markets (again located in different Sydney suburbs). For comparison, and to increase the number of individual growers sampled, they also bought strawberries from the Sydney Markets at Flemington.
The testing method was able to detect any of 150 different pesticides. They found the following in one or more samples:
The results were particularly concerning.
Choice Verdict
More independent testing is needed. Right now, the only independent testing for pesticide residues in food is done by some state governments, and even then the number and types of products tested are limited and some states do no testing at all.
They state in their report...
If you want to minimise your family's exposure to pesticides, organic is the way to go. Independent testing has consistently found much lower levels of pesticide residues in organic than in conventionally grown produce.
Find the full report here
]]>For my introverted, prefer to be at home self it is always such a nice reminder of the cup filling benefits that connecting to our community brings. It's all about balance right? Appreciating the rhythm and acknowledging its never good to just have one or the other. We are always connecting with nature. It's such a powerful grounding tool and being introduced to new and different ways of doing it by our community is such a blessing. Ive listed the below blessings for a reminder to myself as much as to share with you all....
My wish for you all this week is to accept and surrender to where you are at and when the time comes to connect with nature and your community may you feel all of the above abundant blessings.
From my heart to yours
Mia xx
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Onions are rich in folic acid, manganese, Vitamin B6, Vitamin C, biotin, and copper, and are packed with essential nutrients that help the body make healthy new cells. Onion is a great source of polyphenols. These act as antioxidants that neutralise free radicals, keeping them in check and helping to support a healthy immune system.
Ginger contains gingerols, paradols, sesquiterpenes, shogaols and zingerone. They all have powerful anti-inflammatory and antioxidant properties making it a great food for your immune system. Gingerol, the bioactive compound found in raw ginger, boosts immunity with its antimicrobial and antifungal properties.
Ginger also contains antioxidants and anti-inflammatory properties. The combination of these properties has many benefits.
These ginger health benefits and side effects improve coughs, lower fevers, fight off infections, relieve headaches, and ease other symptoms associated with common cold and flus.
Garlic is rich in vitamin C, vitamin B6, Iron, selenium and manganese. Its high sulfur content explains the bulb's benefit as a cold and flu fighter.
The sulfur in garlic helps your body absorb the trace element zinc, which is an immunity booster. Eating garlic can boost the number of virus-fighting T-cells in your bloodstream. These T-cells are important because colds and flu are caused by viruses.
Manuka honey is a unique type of honey made in New Zealand and Australia by bees who frequent the Manuka bush. It is known for its high quality and potent antibacterial properties. Its low water content and high acidity are the two main reasons it doesn’t spoil – the bacteria that cause food to go off can’t thrive in these conditions. The hydrogen peroxide produced in the honey making process also has antibacterial properties.
Did you know honey doesn’t spoil?
Its low water content and high acidity are the two main reasons it doesn’t spoil – the bacteria that cause food to go off can’t thrive in these conditions. The hydrogen peroxide produced in the honey making process also has antibacterial properties.
Cinnamon is a powerful anti-bacterial, anti-viral and anti-fungal. Researchers have identified many different types of flavonoids in the spice, all of which are highly effective at fighting dangerous inflammation levels throughout the body.
Cayenne pepper's proteins can help stimulate antibody synthesis, which strengthens the body's immune response when pathogens are present. Vitamin C is also abundant in cayenne pepper, and it is well known to support the functionality of the immune system. Cayenne pepper is the richest source of Vitamin A of all the spices. It contains 50% of RDI of Vitamin A. Vit A is vital in optimal immune system health.
Find out how to make a potent immunity boosting elixir using all of the above ingredients here
]]>The honey will begin to ferment and extract the amazing health benefits of the onions, ginger, turmeric and garlic. This process is what develops the thin liquid that can be taken several times a day when symptoms of cold & flu hit or as a great preventive through the cold & flu season. Remember to always use a wooden spoon when using medicinal, raw and organic honey. Metal has been proven to interfere with the medicinal properties of this incredible wonder of the natural world.
The honey, as a natural preservative, will ensure the ingredients dont spoil so you can simply top up with honey once the liquid runs low. You can also eat the honey drenched onions as a sweet and potent snack.
Add a tsp of cinnamon for our "Golden Elixir" version (the kids love this one)
or
Start with 1/4 Cayenne pepper for our "Fire Elixir" version (one for the brave adults)
Read more about all the associated benefits of these powerhouse ingredients here.
The Elixir will last indefinitely. Especially if left in the fridge.
]]>Ingredients
Method
Ingredients
Method
All veggies have lactic acid bacteria on or in them. Lactic acid is “good” bacteria. This is the bacteria that helps diversify and support your gut microbiome.
In a nut shell, the goal with lacto-fermentation is to create an environment where lactic acid bacteria thrives, and harmful bacteria dies. We create this environment with the right balance of salt and water, creating a brine. The veggies and salt water together kill any bad bacteria and make more of the good stuff. This good bacteria starts to digest the sugars in the veggies, producing an acidic environment and CO2.
The now salty and acidic environment together form a mighty team fighting “bad” bacteria while the veggies ferment creating a powerhouse of probiotics.
The fermentation formula
As far as an actual lacto-fermentation “recipe” goes, it couldn’t be simpler. Basically you create the brine and submerge the veggies in it and wait. We love its flexibility in regards to seasonal veggies and personal taste and preferences. There is certainly not a hard-and-fast rule.
There are two methods of fermentation. The “brining method” and the “dry-salting” method. The former is for veggies that don’t give off a lot of moisture. The latter, works well for watery veggies, like cabbage, shredded carrots, radishes and cucumbers..
There are 3 factors that affect the process. These can be adjusted according to your environment. Amount of salt Temperature Time fermenting Salt is the key to preventing mould. Bacteria reproduces faster in warmer environments. And make sure all the tools you are using are sterilised to avoid cross contamination. It’s all trial and error in the beginning and really depends on your own restrictions and taste buds. The longer the jar ferments for the more acidic (and less sweet) it will be. Check and taste each day and pop in the fridge when it has reached your preferred level.
Sauerkraut and kimchi represent some of the best probiotic-rich superfoods that can be made via fermentation. These two share not only a similar preparation method but also some of the ingredients. What's the difference? Kimchi, a traditional Korean fermented dish, includes vegetables, seafood, and seasoning, unlike sauerkraut, (the Chinese first fermented cabbages in rice wine more than 2000 years ago, the name, however, is of German origin) which contains only salt and chopped cabbages.
The difference between Sauerkraut & Kimchi
Sauerkraut and kimchi represent some of the best probiotic-rich superfoods that can be made via fermentation. These two share not only a similar preparation method but also some of the ingredients. What's the difference? Kimchi, a traditional Korean fermented dish, includes vegetables, seafood, and seasoning, unlike sauerkraut, (the Chinese first fermented cabbages in rice wine more than 2000 years ago, the name, however, is of German origin) which contains only salt and chopped cabbages.
It is important to note that this recipe is not a traditional, authentic Kimchi recipe, rather what we like to call our “clean out your fridge kimchi” So with no disrespect to an age old practice, the focus on this recipe is ease and using what you have in your fridge to create a fermentation process with a delicious and more diverse flavour profile than Sauerkraut.
Ingredients
Method
Ingredients
2/3 Cup water
180g turmeric root, peeled & chopped
30g ginger root, grated
4 Tablespoons melted coconut oil
1/2 teaspoon black pepper, fresh ground
1/8 teaspoon sea salt
Method
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Drizzle ingredients :
125g blueberries
1/8 cup of monk fruit sugar (optional)
1 can of coconut cream
Combine flour, baking powder, lemon zest, salt, baking powder, nutmeg, coriander and oil into a bowl. Mix gently until all ingredients are combined. Stir in mashed bananas, milk and vanilla. Set aside
Boil 125g blueberries until soft. Strain it through to get 1/2 cup of liquid, put aside for later. Place strained blueberries into a greased pan with the remaining washed 125g of blueberries. Evenly distribute the lemon juice and salt over the blueberries.
Dollop batter over the blueberries as evenly as possible, and then finish by smoothing the top with a spatula.
Bake until muffin is puffed and golden brown, about 45mins at 180 depending on your oven.
While the muffin is baking combine the coconut cream, blueberry water and monk fruit sugar (if using) together in a blender or with a hand mixer.
To serve, run a butter knife around the rim of the tin place a plate on top and flip. Leave for 30 seconds and remove the tin. Serve hot with a drizzle of the blueberry coconut cream.
]]>1/3 Cup Olive Oil
2 Bunches of Coriander. Roots trimmed (leave a few leaves for garnish)
Zest & Juice of 1 Lime
2 garlic cloves
1 onion chopped
1 inch Ginger finely chopped
2 Tbs Thai Red Curry paste
1kg pumpkin, peeled, chopped
2 Cups of Vegetable Stock
1 can of coconut milk
Coriander Pesto- Process coriander, garlic, lime zest and juice. Slowly add 3Tbs of the oil, add water if needed.
Heat remaining oil in large pan, add onion and stir for 1min. Add ginger and paste and stir for another minute. Add the pumpkin and stock and bring to the boil. Reduce and simmer until the pumpkin has cooked through. Cool and blend until smooth. Return to heat and add the coconut milk (leave a little to garnish with) and season to taste.
Garnish with a swirl of pesto, coconut milk, a sprinkle of pumpkin seeds and the remaining coriander.
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Preheat oven to 180 degrees and grease muffin tins with butter.
In a large bowl, sift together flour, baking power, baking soda, sugar, and salt. Set aside.
In a medium sized pan over medium heat, melt the butter. Swirl occasionally to ensure butter is cooking evenly.
In a separate bowl, whisk eggs, milk, orange zest, vanilla, and mostly cooled browned butter together. Make a well in the dry ingredients and pour in the liquid ingredients. Fold together and do not over mix. Fold in the pomegranate arils.
Spoon batter into greased muffin tins and bake in preheated oven until golden brown, about 20-30 minutes. Test by inserting fork into centre of muffin and ensure batter is fully cooked. When done cooking, immediately remove from muffin tins and allow to cool on cooling rack.
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In a large pot, heat oil and saute onion, garlic, celery, and potatoes for about five minutes.
Bring broth, bay leaf, and spices to a boil, then reduce heat and simmer (covered) for 15 minutes.
Then add the tomatoes, capsicum, and chickpeas and simmer for 10 minutes more.
To serve, stir in the tamari sauce.
]]>]]>
Autumn rainbow salad
Preheat oven to 180°C. Place carrots, pumpkin, and beetroot on a lined tray with oil. Season to taste and bake until tender.
Place walnuts over another tray. Drizzle with 1tablespoon of the honey. Season to taste and bake until caramelised.
Place the orange juice, vinegar, mustard and the remaining oil and honey in a screw-top jar and shake until well combined.
Combine the beetroot, pumpkin, carrots, fennel, apple, and baby spinach in a serving bowl.
Drizzle with a little of the dressing. Toss to combine. Sprinkle with orange zest and goat’s cheese. Serve with remaining dressing
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Are you looking for ideas on how to make Easter fun, without all the unnecessary waste? Look no further! These 5 tips are kid and Easter Bunny approved!
1. Choose unpackaged or foil/ paper packaged chocolateThis Easter, make a commitment to say no to plastic wrapped easter chocolates and unnecessary waste. Explore our range of organic chocolate treats.
2. Get Crafty
Why not organise an activity with the kids and hand-dye some hard-boiled eggs? Use natural food dyes like coffee, turmeric, spirulina, onion skin, avocado skin and stones and red cabbage.
3. Use What You Have
Don’t be tricked into buying wasteful plastic Easter egg baskets. Look around your home; you might have a few baskets lying around collecting books or toys. If not, canvas bags work wonderfully or pickup a pre-loved basket from your local op-shop.
4. Give An Experience
If you’re trying to avoid your kids overindulging in chocolate this year, give them one of these zero-waste gift ideas: movie tickets, a book, egg shaped chalk, colouring-in book, seeds for the garden, gardening tools, or dinner at their favourite restaurant.
5. Create The Ultimate Easter Egg Hunt
Early on Easter morning, wake up and create a few footprints on the pathway with chalk or flour. Add a few clues or secret code leading them to the hidden Easter basket. Then, simply sit back with a cuppa and watch them enjoy your zero-waste Easter scavenger hunt!
With this recipe from our friends at Good Fish, you will have a fresh and tasty dish that impresses on the table in less than 15 minutes.
This recipe works well served hot straight from the pan or cold if you're planning a picnic.
What you will need:
175g jar Good Fish salmon in Extra Virgin Olive Oil
300g organic pasta of your choice
2 tablespoons extra virgin olive oil
1 cup rocket or could substitute with baby spinach if not in season
1/2 cup parsley
1 clove garlic
Juice of one lemon
Sea salt
Pepper
Parsley, extra, to serve
Method:
Heat the olive oil and stir in finely chopped garlic and parsley. Cook for one minute or until garlic becomes fragrant. Add the fish and warm through without tearing the flesh of the fish. Set aside. Cook pasta according to instructions until al dente. Drain and place on warmed serving dish. Stir through sauce, rocket and lemon juice. Season with salt and pepper to taste. Sprinkle with additional chopped parsley to serve.
Serves: 2-3
Cooking time: 12 minutes
]]>How cute are these super easy and nutritional Emoji fruit faces for Valentine's Day, or any time really!
Step 1: Make your base
Both pineapple and mango are well suited to become the base for these Emojis. For the Pineapple, first cut off the skin and then slice into rounds – if you want to make them perfect circles, use a cookie cutter to trim the edges. For the Mango, peel off the skin, cut vertical slices and then use a smaller sized circle cutter.
Step 2: Make your heart eyes
Both strawberries and watermelon worked brilliantly for the Emoji’s heart eyes, so simply pick your favourite. For the strawberries, cut vertical slices on all sides to get that nice dark colour, then take a heart-shaped cookie cutter to make them into adorable love motifs. For the watermelon, cut slices and then stamp out the hearts.
Step 3: Make your smiles
Grab your favourite red apple and cut off thin slices all the way around. Use a sharp knife to shape your mouths skin-side up.
And finally, it's time to have fun construction the faces!
Credit to @whatmomslove
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Is there a link between the gut and the risk of heart disease?
The gut is known as the "second brain," as it produces many of the same neurotransmitters, chemicals released by nerves needed for communication with other nerves and tissues. The gut and brain are also connected through a joint partnership called the gut-brain axis that links biochemical signals both to and from the gastrointestinal tract and the central nervous system.
But what about the gut and the heart? Do they have a similar connection?
Research suggests there might be a link, but that it travels in one direction — from the gut to the heart — and that keeping your gut healthy can be another means to protect against heart disease.
The gut-heart connection
The gut is the primary home to trillions of microbes, collectively known as the human microbiota. These microbes help with digestion, manufacture certain nutrients, and release substances that have wide-ranging health effects.
"There’s a complex interplay between the microbes in our intestines and most of the systems in our bodies, including the vascular, nervous, endocrine, and immune systems, all of which are linked with cardiovascular health," says Dr. Stanley Shaw, a cardiologist at Brigham and Women’s Hospital.
Since diet plays a significant role in the composition of gut microbiota, what you feed your gut can therefore affect heart health — for better and for worse.
One way the gut does this is with metabolites, substances the gut microbiota creates when breaking down food. One particular gut metabolite, trimethylamine (TMA), forms when gut microbes feed on choline, a nutrient found in red meat, fish, poultry, and eggs. In the liver, TMA gets converted to trimethylamine N-oxide (TMAO), a substance strongly connected with forming artery-clogging plaque.
Research has shown that people with high TMAO levels in their blood are more likely to suffer a heart attack or stroke than those with lower levels. Since red meat is a main source of TMA, cutting back can stop the gut from making too much TMAO.
In fact, a study in the September 2022 issue of Arteriosclerosis, Thrombosis, and Vascular Biology found that among nearly 4,000 people ages 65 and older, those who ate an average of 1.1 servings of red meat per day had a 22% higher risk of heart disease compared with those who ate less.
The researchers pointed out that about 10% of this added risk could be attributed to increased levels of TMAO as well as two other metabolites — gamma-butyrobetaine and crotonobetaine — which also are made by gut bacteria from components in red meat.
Fibre at work
Fibre also helps support the gut and thus the heart. According to some estimates, fibre-rich diets can lower the risk of heart disease and stroke by as much as 30%. Fiber in the small intestine binds fat and cholesterol, decreasing absorption and lowering blood cholesterol levels.
But the gut’s microbiota also helps out. Fibre gets broken down by bacteria in the colon to form short-chain fatty acids. These compounds interact with specific receptors on cells that regulate blood pressure, better control blood sugar and body weight in people with diabetes, and dampen inflammation — all of which can improve heart health.
Other supporting foods
It’s unclear whether eating other foods that improve gut microbiota — for example, probiotics (beneficial bacteria) found in yogurt and fermented foods (sauerkraut, miso, tempeh) — can also support heart health.
The best advice for helping your gut help your heart is to follow a plant-based diet like the Mediterranean diet or similar eating patterns. These involve limiting red meat and eating plenty of fibre-rich fruits, vegetables, and whole grains, all of which can have favourable effects on the gut," says Dr. Shaw. "And if your gut is healthy, there is a greater chance your heart is healthy, too."
By Matthew Solan, Executive Editor, Harvard Men's Health Watch
Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
]]>Organic pineapple’s impressive nutrition profile makes it a healthy dessert, side dish or snack. A one-cup serving (165 grams) offers just 75 calories without any cholesterol, sodium or fat and has the following health benefits
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Get back on track after the festive season, with this healthy beet salad recipe featuring superfoods like detoxifying beetroot, carrot, quinoa, spinach and avocado.
This recipe makes two meal-sized salads or four side salads. If you plan on having leftovers, store the greens separately from the other prepared ingredients and toss just before serving and only add avocado just before serving also.
What you will need:
Salad
Dressing
Method:
Adapted from cookieandkate.com recipe.
]]>Studies show that poor gut health can affect our overall health and wellbeing, including energy levels, mood, weight, blood sugar levels and our body's overall immunity (after all 70% of our immune system is in our gut) . So it makes sense to get your gut health sorted as soon as possible!
What contributes to poor gut health and the warning signs?
Your gut microbiome is made of trillions of microorganisms (mainly bacteria) that live in your digestive system. They play a key role in digesting the food you eat and help with absorbing important nutrients too. So what you put into your body isn’t just fuelling you and giving you energy, it’s also feeding the bacteria in your gut.
Stress, processed food, antibiotics, alcohol, cigarettes, sugar and pollution can all compromise good bacteria and feed the bad bacteria. Bloating, low energy and breakouts can be your gut’s way of telling you that it’s time to get back in balance.
Tips to get your gut health back on track
1. Eat nutrient rich wholefoods
Take the low human intervention (low HI) approach, and choose foods that are in their natural state like raw organic fruit and vegetables, rather than something processed. Avoid refined foods and sugar.
2. Stress less
Good bacteria don’t do well when we’re stressed, so try some yoga, meditation, a walk in nature, deep breathing exercises or positive affirmations to relax.
3. Probiotics
Studies show that probiotics can help eliminate disease-promoting pathogenic bacteria in the gut. You can find these in yoghurt, but be careful they aren’t packed with sugar.
4. Prebiotics
These include non-digestible food substances that help boost the growth of friendly bacteria in the gut. They’re found in in asparagus, bananas, endive, chicory, garlic, artichokes, kefir, leeks, onions as well as foods rich in soluble fibre.
5. Lacto-fermented foods
Get some sauerkraut, kefir, kimchi and miso into your diet and your gut will love you for it. The lacto-fermentation process creates a broad range of beneficial bacteria, that helps to re-colonise the gut and reduce systemic inflammation.
6. Eat mindfully
Having smaller meals and chewing food slowly before you swallow aids digestion. Saliva contains digestive enzymes that help break down foods, so you could also reduce drinking with your meal as it dilutes these enzymes.
Your body is a big network of systems and understanding the links and looking deeper can be the missing link to our overall health. These few small changes to your daily routines, could make all the difference.
]]>What you need for crust:
1 cup coconut flour
1 cup almond flour
½ cup coconut oil
¼ cup honey
½ tsp cinnamon
¼ tsp sea salt
What you need for filling:
450g of pumpkin purée
3 eggs
¼ cup almond milk
½ cup maple syrup
1 tsp vanilla extract
1 tbsp pumpkin pie spice (alternate all spice)
½ tbsp cinnamon
¼ tsp sea salt
Method:
Adapted from @nikoleskitchen’s recipe
]]>Method:
What you will need:
Method:
Add almond milk and yogurt to a blender, then add spinach, banana, pineapple, chia and sweetener (if using); blend until smooth.
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