Herb-growing tips

April is National Garden Month and, as we transition to the warmer days of May, a great time to consider growing fresh herbs. Why? A few of the benefits include versatility, flavor, nutrition and health benefits, cost and convenience. Light gardening, such as growing herbs in pots, for example, is great for reducing stress, fostering creative juices and adding freshness to your diet.

Herbs can grow in soil in the ground, in raised beds or pots. What to start with? Start with the herbs you already use and are easy to grow and thrive, such as basil, thyme and oregano. While you can grow many herbs successfully from seed, using starter plants from trusted sources gives you the ability to harvest your herbs almost immediately. Parsley, mint and basil are well suited to growing in pots. If you start from seed, expect a 3-week wait for adequate growth before harvesting.

Herbs need plenty of sunlight, at least 6 hours/day, pots with adequate drainage (terra cotta pots work well) and potting soil (versus garden soil). Better to use a pot that is too large than too small as the plant can outgrow the pot and easily dry-out. You can plant several herbs in a larger pot as they may do better growing together, sharing resources. Be sure to choose herbs with similar hydration needs.

Pulses: Health Benefits

What are pulses (in food terms?) Pulses are the official name for a broad category of plant foods in the form of dry, edible seeds that grow in pods. All pulses are legumes but not all legumes are pulses (think peanuts and soybeans). The main categories of pulses are dried beans, peas, chickpeas and lentils.

What are the advantages to eating pulses? They are protein and fiber-rich, also an excellent source of complex carbohydrate and many other nutrients. If you are starting with the dried (not canned) form, soak overnight. This softens the seed and decreases cooking time, which makes them easier to digest (less gas). Pulses are vitamin-and-mineral-rich, high in magnesium, zinc, iron and folate, to name a few. Here are a few key health benefits:

1. Anti-cancer/anti-carcinogenic: The phytochemicals, or plant chemicals, found in legumes include saponins and tannins. The protect cells from free radical damage while fighting cancer though various mechanisms, including cancer cell death and inhibition of cancer cell development.
2. Lower cholesterol levels: pulses are high in dietary fiber, both insoluble and soluble. Fibers are non-digestible plant components essential for promoting healthy digestion. Soluble fiber is a viscous, gel-like substance that binds with bile acids, and is particularly helpful for reducing cholesterol levels.
3. Lower insulin and blood sugars: Because fiber cannot be broken down to sugar molecules, it passes through the body undigested and helps regulate the body’s use of sugar. Pulses are low glycemic index, meaning they have less of an impact on insulin and blood sugar levels than many other carbohydrates.

Breakfast for Better Health

For breakfast eaters and skippers alike…there are so many healthy options for breakfast, small to hearty. Why eat breakfast at all? According to a meta-analysis of research studies published in the journal ‘Obesity Research & Clinical Practice’ in 2020, skipping breakfast is associated with overweight/obesity and skipping breakfast increases the risk of becoming overweight/obese.

Results are consistent. Breakfast eaters have a decreased risk of mortality from cardiovascular disease. Breakfast eaters typically enjoy higher energy levels throughout the day as well as cognitive performance.

In fact, research also shows that healthy adults that eat breakfast have an advantage over breakfast skippers in terms of memory (especially with delayed recall). Similar benefits were seen in breakfast eaters in the areas of attention span/attentiveness, motor function and decision making.

5 Creative breakfast suggestions

1. Hot bulgur: cook bulgur according to package directions (much like oatmeal and other whole grains). Serve with 1/4 chopped apple, 1 TB raisins or currants and chopped pecans as well as a small amount of maple syrup (try 1o-2 tsps first) and 1/3 cup hot milk. Sprinkle with cinnamon.

2. Whole wheat toast with 1 TB peanut butter and sliced banana

3. A smoothie, try blending frozen/fresh fruit with Greek yogurt and a splash of milk

4. Fried egg with Canadian bacon or turkey bacon on a whole-wheat English muffin. Top with fresh spinach or arugula.

5. Breakfast Fruit Wrap: Top a medium-sized whole-wheat or corn tortilla with 2 tsp all-fruit preserves, 2 TB reduced-fat ricotta cheese, 1/3 to 1/2 cup sliced strawberries and 2 TB toasted almonds. Roll up, tucking in the tortilla at the sides.