Why you should stock up on this versatile veggie of the moment

Lowly cauliflower is not so lowly anymore. High in B-vitamins, a similar nutrient called choline, vitamin C (as much as half of your day’s target amount) and other antioxidants and phytonutrients, along with fiber and protein, cauliflower offers anti-inflammatory and cancer protection properties, gut health and brain development, among other things.

Still, I suspect that does not entirely account for the recent cauli-craze. I am willing to bet that it is cauliflower’s low calorie and carb count that is responsible for elevating this cruciferous vegetable to celebrity status. It certainly isn’t the aroma, at least not while cooking.

Whether you are plant-based or paleo—or eschew labels but wouldn’t mind cutting a few calories and carbs—cauliflower plays nicely with others, working well as a substitute for higher carb and calorie foods such as potatoes and rice. Widely available as heads, florets, or the wildly popular riced version, cauliflower has a terrific texture whether raw or cooked.

But let’s be honest: it simply does not taste like rice, no matter how much soy sauce you add. On the other hand, bathed in a cornstarch-and-water slurry before being deep fried, drained well, and tossed in Buffalo or sweet chili sauce, it tastes especially delicious for the occasional splurge. But then, maybe anything would.

On the following page is a tasty recipe I developed to showcase the queen of the crucifers: spoonbread, which was a bit of a delicious accident as I was attempting to make bread.

However, if you aren’t much of a cook, just microwave some florets in the bag and process with a modest amount of dairy/non-dairy butter and milk, sea salt, freshly ground black pepper and—do not even think about leaving these ingredients out—roasted garlic and lemon zest.

Betsy DiJulio is an award-winning art teacher, practicing artist, vegan cook and author of The Blooming Platter: A Harvest of Seasonal Vegan Recipes.

Recipe from The Blooming Platter: TheBloomingPlatter.com or on Instagram: @bloomingplatter

Cauliflower Spoonbread

If cornbread and a souffle had a love child, it would be spoonbread. My version is low calorie–even with rich plant-based butter—and includes no corn, but somehow has a slightly corny taste. Regardless, it is luscious. You can leave out the garlic and onion powders and serve with maple syrup for breakfast or brunch.

1 pound frozen riced cauliflower, cooked (I use the steam-in-
bag type)
1 cup plain nondairy milk
(I use unsweetened soy)
3 tablespoons flaxseed meal
1 tablespoon vegetable-based oil
1/3 cup coconut flour (lends a slightly sweet flavor)
1 1/2 teaspoons baking powder
1/2 to 1 teaspoon sea salt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon ground black pepper
2 tablespoons melted butter
(I use Miyoko’s)
Optional garnish: escabeche
(I enjoy mine with cherry tomato halves, cucumber, peppers, onion, garlic, star anise, and fresh thyme)

Grease an 8” souffle dish and set aside. Preheat oven to 350 degrees. Place all ingredients, except butter, in large food processor and process until smooth. Transfer to prepared dish, drizzle with butter, and bake for
45 minutes for a soft consistency or 50 for a slightly firmer consistency. The dish is spoonable while warm and sliceable once cooled. Yields 4 servings.

Sidebar
Cauliflower and Cancer Prevention
Cruciferous vegetables, such as cauliflower, are often studied by cancer researchers.

According to the National Cancer Institute at the National Institutes of Health, these veggies contain a group of substances known as glucosinolates, which are sulfur-containing chemicals.

During food preparation, chewing, and digestion, the glucosinolates are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates.

Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) have been most frequently examined for their anticancer effects.

These compounds have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach.

Other popular cruciferous vegetables include cabbage, Brussels sprouts, and broccoli.

Five Tips from 2 Birds Meal Prep

For 2 Birds Meal Prep owner Ivy Olivier, food and community are inextricably linked. After working in restaurants for more than a decade, she switched to a career as a social worker before ultimately realizing that her passion lies where food and community intersect.

Shortly after launching an Instagram account showcasing her meal prep for her family, Olivier began getting an influx of requests to purchase her meals. She also read a book called Tattoos on the Heart: The Power of Boundless Compassion by Greg Boyle, which is about a café in Los Angeles that hires ex-gang members. These events inspired Olivier to take a leap of faith and start her own meal prep business.

“Between my love for food and my desire to give back to the community, I saw a need that could be filled with 2 Birds Meal Prep,” she says. “I enrolled in culinary school and wrote a business plan! It’s very exciting to transition from my career in social work to owning my own business. I think my background definitely helped prepare me to serve people in our community in a unique way.”

Olivier preps and sells a variety of individual and family meals, many of which are also available as vegan meals. Olivier herself is a vegan and is determined to offer delicious plant-based options. “We don’t want to make food that tastes ‘almost as good’ as the carnivorous version,” she says. “I want to present a happy medium to people—like, here’s how to eat in a way that doesn’t hurt the only earth we have, but it’s also so delicious you’d order it either way!”

After taking a short break, 2 Birds is slated to reopen by May 1st with an even greater emphasis on community outreach. “We have partnered with a local church to be able to do more ministry work and give back to the Lynchburg community in a big way,” Olivier says.

Olivier is also passionate about sharing her meal prep knowledge.

Here are five of her top tips!
1. Start Small
Although a certain amount of enthusiasm is necessary when it comes to meal prep, resist the urge to pre-prepare every meal—doing so will inevitably cause burnout. “Remember, this is something that is supposed to help you, not be a massive, overwhelming burden!” notes Olivier. “If you’re prepping for yourself, maybe start with just one family-sized meal (or double one if you have a large family) so you’ll have leftovers for lunches.”

Olivier adds that preparing single versatile items rather than full meals is also optimal. “Here’s an example: if you roast a chicken on Sunday, you could have shredded chicken to use in enchiladas, make some chicken salad to eat for lunch, and use the bones to make soup,” she says.

3. Shop Selectively
Choosing high-quality foods is an essential part of any healthy and delicious meal prep plan. Olivier recommends shopping at farmers markets when possible. “There are so many benefits to shopping farmers markets: you support local farmers, you know exactly where your food is coming from, and it gives you the opportunity to eat ‘in season,’ which can keep you from getting bored eating the same old thing week to week,” she notes.

Shopping selectively also means staying true to yourself and your preferences. “Do not prep anything for yourself that you don’t like to eat,” says Olivier. “This is a mistake I see so many people making. If you hate kale, don’t force yourself to eat it. There are literally hundreds of other veggies. Eat the ones you like!”

2. Don’t Underestimate Staples
Integrating basic foods into your meal prep plan is ideal in more ways than one. Not only do many staples lend themselves perfectly to advance prep, but they are also budget-friendly. “If you want to prep healthy on a budget, keep it simple,” notes Olivier. “Stick with the staples: apples, carrots, potatoes, a bag of salad, frozen steam veggie bags, canned tuna, pouches of salmon, peanut butter, etc.

You don’t have to reinvent the wheel.”
Beans are Olivier’s personal favorite staple. “Dry beans are my number one favorite versatile ‘cheap’ healthy food,” she says. “They go great in wraps, stews, as a stand-alone item. I make a big pot of rice and beans pretty much every week because they’re so versatile.”

4. Explore Different Cuisines
If you find yourself getting into a meal prep rut, Olivier suggests incorporating foods from other cultures or simply from outside your comfort zone. “I stay motivated by exploring new cuisines often,” she says. “For the home chef, try to make something complicated once a month to remind yourself why you love cooking. Cooking can be a form of self-care, and there is nothing better than surprising yourself with a new flavor combination you haven’t tried yet!”

5. Don’t Get Discouraged
As is the case with any venture, meal prep will have its share of hiccups. Embrace the process and try to view mistakes as opportunities rather than obstacles. “If you try something and it’s gross, don’t be discouraged!” Olivier exclaims. “Every chef will tell you that they have made some questionable concoctions before. It’s just part of the process. The only way any of us got better at this thing was through experience.”

Need to whip up an easy, yet healthy, appetizer? This recipe is for you.

Avocados are an excellent source of healthy fats such as omega-3 fatty acids, which are beneficial to your brain and skin. They are also an excellent source of vitamins C, E, K and B-6, as well as folate, magnesium and potassium. Better yet? Homemade guacamole is a winter-friendly dish. Avocados are typically available year-round, thanks to the hard work of growers in Mexico and parts of South America.

Gluten Free
Paleo | Vegan

Ingredients:
3 avocados, peeled, pitted and diced—dicing gives it a chunkier texture
1 lime, juiced
1 teaspoon sea salt
1 large jalapeño, diced (seeds removed)
1/4 cup of fresh cilantro, chopped
1 teaspoon minced garlic
(or garlic powder)

Directions:
Mix the ingredients together in a bowl (yep, that’s it!) and enjoy with chips or over your favorite tacos or tortilla soup—but do so quickly, because it will go fast!

April Likins lives in Forest and is an Institute for Integrative Nutrition- and Duke Integrative Medicine-trained health coach. Learn more at aprillikins.com.

Forget the organic food aisle. Natural goodies are available for the taking in our local wilderness.

For many, the end of summer signals the end of the growing season. Spades and gloves go sadly back into the tool shed, and the green thumbs among us long for spring. As cool weather settles in, and winter gives pause to production and growth, it’s easy to feel separated from our environment. However, life does not stand still after the arrival of the first frost. Quite the contrary, it is a time of continued harvest and discovery, and when I find the greatest affinity with my Blue Ridge Mountain home through wild foraging.

Wild foraging is identifying and collecting the edible plants that grow naturally in the forests and fields around you. For the better part of human history, people relied on their natural environment to sustain them. In many parts of the world, hunter-gatherer societies still exist, and for those folks, foraging for food is just a part of daily living. Here in America, with the advent of grocery stores and DoorDash, foraging for wild edibles is a great way to reconnect with the earth and participate in a tradition with deep roots here in Appalachia. I hope you enjoy going along with me on one of my journeys and, ultimately, are inspired to take one of your own.

Word to the Wise: Before we go on, it’s very important to note that eating plants growing in the wild can be very dangerous if misidentified. If you have even the slightest doubt about whether what you’ve found is edible, complete additional research to ensure proper identification before consuming.

A Walk in the Woods

Early on an autumn morning, when fog still blankets the troughs and peaks of the Blue Ridge and the bitter chill of the night hasn’t yet dissipated, there is a quiet, tender magic over the landscape surrounding my home in the mountains of Bedford County. The scent of wood smoke and loamy earth fills your lungs and charms your senses. This is my favorite time to be out in nature, and one of the best seasons for foraging.

With my leggy hound dog Atlas in tow, we set off first into the forest. Even through the winter, birds chirp and small things scurry, and the dappled sunlit paths are deeply tranquil. This time of year, tree nuts are the stars of the show, and we’re keeping our eyes trained to the both the understory and the ground, where many delicious nuts have fallen. We’re in stiff competition with the birds and rodents who are also looking forward to snacking on these treats.

Hickory nuts are a wild treasure. A cousin to the pecan, they are sweet, meaty, and packed with calories. I love the earthy smell of the hard, outer husks, which by now have turned a tannish brown. The ones we want are partially open, and the husks are easily peeled off. The nuts are then very similar to walnuts and will need to be cracked in order to get to the meat, divided neatly into chambers. I’ve got my heart set on baking an old-fashioned hickory nut cake, so I collect as many as I can find.

As we go, I like to make note of the maple and elderberry trees I spot, which will be tapped for syrup toward the end of winter. But we keep on, because a favorite find of mine waits just down the trail—the Allegheny Chinquapin. A type of chestnut, the Chinquapin is more disease-resistant than the American chestnut, which is now endangered and very difficult to find healthy. The fruit is enclosed in a prickly burr that will stick your fingers if you’re not careful. Gently remove the husk, and the nuts themselves have a smooth, dark shell, and resemble an acorn. Once cracked open, the meat inside is creamy light in color and quite tasty. According to lore, John Smith was the first European to make record of the Chinquapin in 1612, noting that the Native Americans greatly valued the nut. Eat them raw right where you find them, or bring them home for easier processing.

Nuts are a wonderful cold weather snack, but as we near the edge of the woods, we’re on the lookout for the final fruit of the season. Persimmons are sour and astringent when picked early, but if enjoyed after a winter’s frost, they are sweet and sticky, and taste like something right out of summer. They are somewhat easy to identify, as there aren’t many tree fruits available in colder seasons. The tree is relatively small, has a simple leaf, and deep, tightly spaced ridges on the trunk. The uglier the fruit, the sweeter it will taste, so we’re going for the wrinkled, gooey ones, while the ones found on the forest floor are a perfect treat for Atlas. The fruits will be golden-orange in color, and about the size of a golf ball. (Later, I’ll dig out my Foxfire books to find the persimmon bread recipe I’ve dogeared, but you can find great ones on the internet.) These fruits are also made in jams, sliced into salads, and frequently fermented into beer. Or they can simply be eaten raw!

As we near the fields and edge spaces, we’ve got our eyes on a different prize. Now planted with rye, the scrubby field behind my home was once a stand of mixed hardwoods. It was logged 15 years ago, and now it is a gold mine of volunteer species—species that tend to appear first in the process of natural regrowth. I often fuss about the weedy, bushy poplar trees and the wild blackberries that claw my legs, but there are some real treasures to be found here. Among them, rosehips. These can be found on cultivated roses, but the invasive multiflora rose grows wild, and produces them just the same. A small red berry with a crown on top, you’ll want to pick the ones that are soft when squeezed between the fingers. The thick, thorny brambles can be frustrating, but persistence is rewarding, because rose hips are a medicinal foragers dream, packed with Vitamin C. In the old days, they were essential for winter survival and helped to stave off scurvy in mountain communities. Now, they are great for fighting off winter colds and flu. Rosehips are best utilized when dried and worked into tea blends.

As the day slowly warms up and other projects call me home, there’s one more late autumn treasure I’m looking for. The Jerusalem Artichoke is often found in fields and along roadsides. The yellow flower looks like a cross between a sunflower and a daisy and blooms very late in the year. They made beautiful cuttings last month, but now I’m looking for what’s left of the woody, hairy stalk. Dig gently below the base of the stalk, and you’ll find knobby, thick root tubers. These are nature’s free potatoes and can be prepared exactly as such. They are textured more like a sweet potato, and my husband and I love to slice and fry them in a little butter and garlic or bake them for a tender dinner side dish.

Now home we go, with a basket loaded down with a wild, late season harvest. The hemlock and white pines along the way make for nice winter wreaths, and I may cut a few branches. There’s never really any telling what we‘ll find on a foraging outing. Sometimes, the nuts take a back stage to more medicinal roughage—other times, the birds and squirrels have beaten us to the punch. Either way, there are few things more rewarding than a cool, refreshing walk in an autumnal Virginia forest.

Redefine “Fast Food” with These Healthy, Local Options

Between holidays, homework and hectic schedules, it can be hard to maintain a balanced diet—especially while on the go. The good news? There are healthy, delicious food options available all throughout our fair city—and you don’t have to make reservations at these fast casual spots. Skip the drive thru and trust us; these tasty treats are worth the walk inside.

Crisp
Crisp, now with a new menu, is the place in town for a made-to-order salad with fresh ingredients. Head to either of their two locations at lunchtime and be prepared for a line out the door. What you may not know is Crisp also serves made-from-scratch soups—perfect for chilly fall or winter days—to enjoy either alongside your salad or on their own. Some favorites are taco, black bean, and French onion. Pro tip: take your soup over the top with croutons, shredded cheese, and tortilla strips.

1124 Church St., Lynchburg
or 18013 Forest Rd., Suite A-01, Forest
www.crispsaladandjuice.com

Tahini’s
As the temperatures drop, nothing will warm you up more than a Mediterranean spiced chicken kebob from Tahini’s. Served over rice with your choice of fast casual fixings, this hearty and healthy meal sticks with you all day. If you’re craving something bubbly, try one of Tahini’s Stubborn Sodas made with no artificial sweeteners, colors or high fructose corn syrup. Customers also love the Chicken Shawarma salad (top).

912 Main St., Lynchburg
www.tahinisgrill.com

Magnolia Foods
By now, many of you know about Live Pure Smoothie Cubes (if not, check out the feature in the May/June 2019 issue of Lynchburg Living) but did you also know you can snag a fresh smoothie made with their products at Magnolia Foods on Rivermont Avenue? Grab one to take with you or stock up on the bags of cubes right there in the freezer section. They all taste like dessert (with no added sugar) and are loaded with superfoods.

2476 Rivermont Ave., Lynchburg
www.magnoliafoods.com

Millie’s Living Cafe at Health Nut Nutrition
Feel your sweet tooth kicking in? Stop by Millie’s Living Café at Health Nut Nutrition in Wyndhurst and grab a raw, organic, cold-pressed juice. Their juices are made with fresh ingredients to deliver a delicious combination of flavors— not to mention a huge punch of vitamins and minerals. Try the “Pineapple Zen” with jalapeño for an extra kick or the “Liver Lover” with apple, beets, carrots, and kale. I’m also a huge fan of their Dragon Bowl—it’s loaded with fresh fruit and superfoods.

1701 Enterprise Dr., Lynchburg
www.healthnutnutrition.com

Montana Plains Bakery
Another delicious place to chow down on a hearty wrap is Montana Plains Bakery, also with two locations to choose from. Try the veggie whole wheat wrap stuffed with carrots, avocado, cucumber, hummus, and romaine. Loaded with protein and vitamins and fiber, this one is a win-win.

4925 Boonsboro Rd., Lynchburg
or 102 Tradewynd Dr., #A, Lynchburg
www.facebook.com/montanaplainsbakery

Corner Burger
Head next door for a juicy (and better-for-you!) burger at Corner Burger. By using only grass-finished beef, their burgers have less total fat, saturated fat, cholesterol and calories, but they have more vitamins E and C, beta carotene, and omega 3 fatty acids, according to owner Kent Wood. They love using local purveyors and supporting the community so you can feel good about this one!

12130 E Lynchburg Salem Turnpike, #3, Forest
www.mycornerburger.com

The Leaf Creative Salads
If you find yourself near Cornerstone, pop in to The Leaf for one of their tasty salad combinations. They have a vast assortment of toppings such as grilled corn, roasted Brussels sprouts, sweet potatoes or bow tie pasta. Even better? Make your salad portable by turning it into a wrap.

112 Cornerstone St., Lynchburg
www.facebook.com/theleafsalads

T&E Catering
Trying to stay away from gluten? Believe it or not Central Virginia has its very own completely gluten-free restaurant. Located in New London’s Poplar Forest Plaza, folks are flocking to T & E Catering for the pasta, sandwiches, and desserts… all of it GLUTEN FREE. The wings and dirty fries are the talk of the town and perfect to take on the go for a tailgate, picnic, or even just for staying in on a Friday night.

12130 E Lynchburg Salem Turnpike, #4, Forest
www.tandecatering.com

There is no better way to celebrate a weekend morning run, hike or bike ride than with everyone’s favorite mid-morning meal that’s deliciously known as brunch. Instead of canceling out your hard work with grease and sugar, here is a healthy, hearty and super simple idea from Lynchburg Living contributor and local foodie Mikael Blido. He is known for his skills in the kitchen as well as his passion for eating clean.

BRUNCH MASHUP

Hull out the “meat” from a baked sweet potato and mash it with fork. 

Smear the potato onto the middle of a plate.

In olive oil and butter, sauté half of a diced small onion or ¼ of a large onion with a diced sweet red pepper (or ½ of a red pepper and ½ of a yellow pepper for added color interest) and diced fresh portabella or button mushrooms (about four mushrooms). Add 1 teaspoon chopped parsley, a good pinch of kosher salt and fresh ground pepper to taste. Spoon a heap of the sautéed veggies over the warm potato mash.

Meanwhile cook the perfect sunny side up egg(s) in butter in a non-stick skillet and slide that onto the veggie potato pile. Dress with a sprig of parsley. 

Add sliced avocado on the side for those who enjoy a bit of healthy fat.

Lynchburg dietitian debunks intermittent fasting

I recently posted on social media inquiring about friends’ experiences with intermittent fasting. Having chalked the whole concept up to a fad used by celebrities and health gurus, I was floored by the responses I received. Not only had dozens of neighbors, former classmates and coworkers tried intermittent fasting, but many reaped major health benefits in the process. We reached out to Susan Williams, RD and fill-in dietitian at Liberty University, to learn more about the ins and outs of intermittent fasting.

Williams explains that intermittent fasting gained traction nearly seven years ago by virtue of two British journalists and has since adopted numerous methodologies centered around extended periods of fasting. “Intermittent fasting, simply put, is a diet where you eat normally some days and [eat] little to nothing the other days,” says Williams. “The 16-8 [method] involves eating only during an eight-hour window and fasting for the remaining 16 hours. The 5:2 [method] is where for two days a week you limit yourself to 500 calories if you’re female and 600 calories if you’re male, and [then eat normally] for the other five days. Lastly, Eat-Stop-Eat is a twist on intermittent fasting. You don’t eat at all for 24 hours two days per week and the other days you eat normally.”

The 16-8 intermittent fasting proved especially beneficial for Virginia-based Marine, Quinton Cookis. Cookis completed three cycles of intermittent fasting with the goal of avoiding weight gain while also upping his carb intake to maintain an intensive regimen of running and weightlifting. “With 16-8 fasting, coupled with healthy diet choices and sufficient time allocated to working out, I not only had no issue maintaining weight, but I was also losing weight seemingly without effort,” he says. “The results were visible by the end of the first week. [By then], my body adapted to the fasting cycle and was no longer hungry outside of the eight-hour eating window.”

For other athletes exploring intermittent fasting, Williams adds, “It is recommended that you exercise on eating days. There are windows of opportunity to refill the nutrient stores used up in exercise, so it is not recommended to do intense levels of exercise when there is not a meal after to refill these stores.” She also encourages novice fasters to be aware of the extreme hunger, headaches and decreased blood sugar levels that may result from fasting days.

Like most crash diets, intermittent fasting focuses on cutting calories to lose weight. Williams notes that fasting is likely more effective in the weight loss arena as it restricts caloric intake for just a few days a month rather than chronic calorie reduction. “Every body is different. [Physical results] depend on body type, genes, body weight at the start of the diet, exercise habits, etc.,” says Williams. “The recommendation for healthy weight loss is usually one pound per week.”

Regardless of your fasting goals, Williams strongly recommends seeking medical expertise before trying any variation of intermittent fasting. “If given the green light, then seek advice from a registered dietitian who can create a plan specifically tailored to your lifestyle and circumstances,” advises Williams.

The newest health food trend encourages us to swap our morning cup of joe for a chilled serving of freshly squeezed celery juice.* The concept of vegetable juice may be hard to swallow, but the colorful elixir has been widely celebrated for its healing powers and laundry list of positive health benefits. We spoke with holistic healing expert Jenna Goin, RN, to get the lowdown on celery juice and to determine whether the green concoction is truly fact or fad.

Goin, of Forest’s Empowered Wellness, has expressed a lifelong interest in health and fitness, particularly with regard to holistic and integrative wellness. She shares with clients natural remedies for physical, mental and emotional ailments alike. When she discovered celery juice, she quickly realized it was a one-fits-all solution to some of the most common health issues her clients face. “I first read about celery juice about a year ago through a book I read on healing the thyroid by a man named Anthony Williams,” explains Goin. “He talked about celery juice as the ‘miracle juice’ so to speak and began to explain the numerous benefits of this healing liquid and why everyone should incorporate this juice into their daily diet.”

Albeit skeptic, Goin coupled Williams’ notes with her own research and at home taste tests and was pleasantly surprised by the vegetable tonic. “To be honest, just a few days of drinking celery juice in the morning, I was hooked,” Goin admits. She also explains that drinking celery juice shortly after rising from bed is the optimal time for the body to reap its benefits. Goin recommends consuming 16 ounces of celery juice before breakfast and waiting at least 15 to 30 minutes between the green pick-me-up and your first bite. For those who experience adverse reactions, Goin suggests starting with smaller portions and gradually working up to the full 16-ounce serving.

But, what is in each 16-ounce pour exactly? Goin shares a menu of superpowers celery juice possesses, many of which she has experienced firsthand. Benefits of drinking celery juice include decreased inflammation, potent antiviral and antibacterial benefits, eased digestion, decreased bloating, constipation relief, healed skin conditions (such as acne, eczema and psoriasis), gastric reflux relief and dissolved gallstones. Celery juice is also known to aid central nervous system disorders like anxiety, depression, bipolar disorder, brain fog and Alzheimer’s. At the most basic level, celery juice helps to balance the body’s pH levels as well.

“Celery juice has been life changing for me,” says Goin. “It truly has been what it has claimed to be—a healing tonic and miracle juice.”

*Always consult with your doctor before trying any new diet.

Introduced by the world’s first human inhabitants and later adopted by Paleo diet enthusiasts is the savory, and sometimes sweet, bone broth concoction. The stock doles out a myriad of health benefits including a strengthened immune system, improved joint health and even beauty enhancements like tighter skin elasticity. But what exactly is bone broth and how can we incorporate it into our daily diet?

Angie Chapman, sales associate at health food store Nature’s Outlet in Forest, gave us the scoop on this prehistoric soup. Chapman explains that bone broth is the result of simmering the bones of chicken, beef, pork, veal, fish and other animal proteins over the course of two days. During the heating process, minerals, collagen and co-factors like glucosamine and chondroitin sulfate are extracted from the marrow, thus creating a super broth known to heal almost any ailment. “The minerals found within the broth act as electrolytes and replenish our body with calcium, phosphorus, [collagen] and more,” says Chapman. “There is a variety of valuable amino acids present as well. [Bone broth] is great for physical recovery as it replenishes minerals lost during exercise and the collagen is healing to joints.”

The leader of the bone broth revolution, Dr. Kellyann Petrucci, explains that the variety of bones used in the broth has a significant impact on its nutritional makeup. She recommends knuckles, joints, feet and marrow bones for beef, a full carcass for chicken and turkey, and oxtails, shanks and short ribs for added flavor. Bones can be easily mixed to cater to your preferred flavor and consistency as well.

Its versatility in the culinary scene also makes bone broth an easy addition to any meal. The broth can be made at home, bought fresh in store or prepackaged in flavored powders like vanilla and chocolate. “Most people toss the pre-made protein powder in a morning smoothie, but there are many ways to use it,” says Chapman. She further explains that broth can be incorporated into a variety of baked goods, dips, hot chocolate, coffee and even as a supplement to main dishes to give your meal an extra boost.

For those who like to keep things simple, Chapman recommends eating the broth straight for a high-protein, low-carb and low-calorie snack. Frequent Nature’s Outlet shoppers enhance the broth with vegetables, turmeric, ginger and other spices. “We carry these items for the convenience of others to get these essential nutrients in their busy days and to be their best selves,” says Chapman.

Turmeric Relish—

Don’t even get us started on the amazing ways turmeric can improve your health. While many people are familiar with the powder form of this inflammation-fighting spice, Nisani Farms—a local farm that specializes in certified naturally grown ginger and turmeric—gets creative with this tasty relish. Available at the Forest Farmer’s Market—check Facebook to see a vendor schedule each week.

Microgreens—

These sprigs fresh from the SoulShine Farms greenhouse are small but mighty. According to studies, microgreens have a high antioxidant content, which means they can promote good overall health. Available seasonally (mid-April to October) at the Lynchburg Community Market.

Heritage Corn Flour—

It doesn’t get much fresher than this, folks. Jimmy’s Cracked Corn in Goode is a newer addition to the local farming scene with corn flour, corn meal and other products made within 24 hours of their sale on Saturday mornings. The corn is from an 1860s heirloom seed, adding a pinch of history into your next batch of muffins. Available at the Forest Farmer’s Market—check Facebook to see a vendor schedule each week.

Rainbow Chard—

Add to your salad’s visual appeal with rainbow chard from the family-owned, no-spray Archlynn Farm in Charlotte Court House. These colorful leaves make a bold statement but actually have a slightly milder taste than spinach. Archlynn Farm is open year-round in the Lynchburg Community Market.

Chickweed Tincture—

An herbal tincture is a concentrated liquid form of herbs that uses alcohol as the solvent. The benefits of chickweed are broad—from improving your skin to relieving pain—making this one of the top tinctures sold by Wild Patch Herbals. Add a drop or two to your next cup of tea for a mid-afternoon boost. Available at the Forest Farmer’s Market—check Facebook to see a vendor schedule each week.

Herb Garden Starters—

From chamomile to peppermint, the sky’s the limit for your next home herb garden. These starters from Great Day Gardens make it easy to grow delicious, fresh herbs right outside your kitchen. Available seasonally (mid-April to October) at the Lynchburg Community Market.

Free Range Eggs—

Whip up your next omelet with fresh eggs produced by free range chickens. Seeds of Faith Farm raises chickens as well as ducks on their property in Brookneal—and you’ll even find them selling emu eggs from time to time. Available at the Forest Farmer’s Market—check Facebook to see a vendor schedule each week.

Bedford-Grown Peaches and Apples—

You will taste the difference in these mountain-grown peaches and apples from Gross’ Orchard. The family-owned and –operated orchard is located at the foot of the Peaks of Otter. Find them at the Bedford Farmer’s Market or visit www.grossorchards.com to learn more.

Local Organic Pastured Pork—Hog Haven Farms is getting rave reviews for its meats, especially the bacon and sage breakfast sausage. Their products are USDA certified, USDA inspected/processed and contain no MSG or nitrates. Find them at the Bedford Farmer’s Market.

Homemade Breads, Rolls & Focaccia—

The Lynchburg-based Kay’s Culinary Creations uses wholesome ingredients to create these super yummy breads that have people lining up on Saturday mornings. Find them at the Bedford Farmer’s Market.