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62 “Compared with the rest of the U.S., western states have more water systems with arsenic levels greater than the EPA’s standard of 10 parts per billion.” SARAH LOZANOVA, PAGE 62

ON THE COVER Plant Once, Eat for Years 85 How to Avoid Eating GMOs 20 11 Brain-Damaging Chemicals 52 Fight Illness with These Foods 74 20+ Tips for Zero-Waste Living 12 The Most Important Supplements 34

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Healthy Home

Real Beauty

HOME PROBLEMSSOLVED! 8 From laundry stains to ants in the kitchen, these common household problems can be solved without resorting to harsh chemicals.

5 BEAUTY INGREDIENTS TO AVOID Effectively unregulated, personal-care products often contain potential skin irritants.

ZEROWASTE LIVING Discover more than 20 simple solutions to minimize or eliminate landfill-bound trash in every room of your home.

DEODORANT DILEMMAS Learn about the dangers of conventional antiperspirants, and discover safer alternatives.

THE VERY BEST DIY HOME CLEANING RECIPES Avoid harmful chemicals and save money by making your own household cleaners.

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KNOW MORE ABOUT GMOS 20 Surrounded by controversy yet lacking in scientific data, genetically modified foods are the subject of much conversation.

MAKE IT, DON’T BUY IT! SIMPLE SOAPS Try these two easy and unique herbal homemade soap recipes, infused with mint and calendula.

Natural Wellness GET BETTER FASTER Shorten your family’s cold and flu recovery times with these 15 natural remedies.

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31 5 SUPER SUPPLEMENTS Stock these five supplements in your medicine cabinet for maximum health.

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HOME SLEEP HOME 39 Getting a good night’s sleep has everything to do with our daily routines. Here’s how to get some sound zzzs sans medication.

OLD REMEDIES FOR NEW PEOPLE 42 If you are a new parent, these herbal home remedies for ear infections, stretch marks, colic and more could come in handy.

CHEMICAL WEIGHT 44 Learn how a group of chemicals might make you, your kids—and your grandkids—prone to obesity.

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13 REASONS TO LOVE AND TAKE PROBIOTICS 50 There are many reasons we should stock up on these friendly bacteria—from digestive health to neurological well-being.

BRAIN DRAIN 52 Certain chemicals may affect our behavior and intelligence, especially in infants and children.

GROW HORMONE HEALTH Grow these herbs in your garden to support balanced hormones every day.

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HORMONE HAYWIRE 62 Minimize these hormonedisrupting chemicals in your home to decrease many health risks.

11 REASONS TO LOVE VITAMIN D Here’s why you should make sure you’re getting enough of this vital sunshine nutrient.

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NATURAL FIRSTAID TIPS FOR FAMILIES 70 Use this beginner’s guide to make basic medicines that are safe and effective for the entire family.

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Food Smarts

FIGHT ILLNESS WITH THESE FOODS 74 Six pioneering doctors share their favorite recipes to naturally boost your family’s immunity—no drugstore needed.

BETTER THAN BOTTLED 79 Enjoy the fresher, naturally sweetened, preservative-free flavors of homemade condiments.

“HEALTH FOODS” YOU SHOULD NEVER CONSUME 82 These six foods—often marketed as healthy—offer little nutrition and may hinder our health.

Great Gardens

PLANT ONCE, EAT FOR YEARS Grow these perennial food plants, and you’ll enjoy the fruits of your labors for many seasons to come.

MAKE YOUR BACKYARD MORE PRODUCTIVE Save money, increase your garden’s yield and maximize its resources with these tips.

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Know More About

GMOs Surrounded by controversy yet lacking in scientific data, genetically modified foods are the subject of much conversation.

Are they safe to eat? Are they safe for the environment? And where are they in our kitchens? We investigate.

BY D E B O R A H R . H U S O & J E S S I C A K E L L N E R

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+ With the FDA likely nearing approval

of genetically modified (GM) salmon for human consumption and recent uproar over the discovery of Roundup Ready wheat in an Oregon cornfield—although the wheat has not been approved for U.S. farming—genetically modified organisms (GMOs) have been in the news a lot lately. Yet despite all the controversy, finding real data on their safety can be challenging. And with no requirement that GM foods be labeled, consumers are left on their own to figure out how many GMOs are in their diet, whether they want them there, and how to go about getting rid of them. Although there aren’t many clear-cut answers, we’re here to help you sort out the facts so you can make informed decisions.

What Are GMOs? In the simplest terms, a GMO is an organism that has had a gene added or taken away through laboratory manipulation. A GMO could be a genetically engineered plant, microbe or animal. Scientists’ first efforts at genetic modification in the lab occurred with microbes because of their simple genetic structure. Researchers have genetically modified bacteria to produce insulin to treat diabetes, to create clotting factors to treat hemophilia, and to produce human growth hormone to treat some forms of dwarfism.

Thus, the impetus driving genetic modification has often been to improve human life. With the case of GM foods, scientists have looked to genetically engineer crops to improve pest resistance, to prevent plants from dying when sprayed with herbicides, or to give crops traits that might allow them to thrive in environmental conditions outside their native range—for example, developing crops that could thrive in drought conditions.

Chemical giant Monsanto first used genetic modification techniques on corn about 30 years ago, intending to help crops survive when sprayed with its herbicide Roundup (the active ingredient of which is glyphosate). One of the company’s stated goals was to decrease pesticide use. Unfortunately, today U.S. pesticide use is higher than ever before.

Nearly 90 percent of all U.S. corn, more than 93 percent of soybeans, and large percentages of some other crops such as canola, cotton, alfalfa and sugar

beets are GM. The U.S. is the world’s largest producer of GM foods and requires no labeling for foods containing GM ingredients. The European Union has banned their import from the U.S., and much of South America has stricter guidelines regarding their use and sale. Yet the governing bodies that oversee GMOs—the FDA, USDA and EPA—assert that GM foods are not significantly different from their non-GM counterparts, and require no independent safety testing of these foods. Safety tests submitted for permits are conducted by the patent-holding companies themselves.

Despite the stance taken by these regulatory agencies, the organic farming community and anti-GMO advocates say research has yet to adequately prove GM foods are safe. They question the longterm effects of GMOs on human health, their impact on sustainable agriculture, and other potential environmental concerns. “Genetically engineered foods have not been adequately tested,” says Megan Westgate, executive director of the NonGMO Project, a nonprofit GMO labeling initiative. “It’s unethical to be putting an experimental technology into the foods we feed our families.”

GMO Concerns Because little independent testing on GMOs has occurred, it’s difficult to ascertain their safety. Conducting clinical trials on human diets proves difficult, if not impossible, because humans consume such a wide range of foods that it’s

A SALMON STORY Biotech company AquaBounty Technologies has been in the process of creating the AquAdvantage salmon for about 20 years. These modified fish have a growth hormone spliced into their DNA, enabling them to mature in 16 to 28 months, rather than the typical 36. AquaBounty hopes the salmon can help reduce pressure on wild fish stocks. Yet the long-term effects of consuming genetically modified (GM) salmon are unknown. The company will only produce sterile females, but fish are known to change genders and commonly escape farms. In the wild they could threaten native salmon populations.

THE FRENCH RAT STUDY In a controversial study by Gilles-Eric Séralini, a professor at the University of Caen in France, rats fed GM corn, both treated and untreated with Roundup, showed signs of severe liver and kidney toxicity. In the first lifetime study of rats exposed to these foods, females frequently developed mammary tumors.

In males, liver problems were 2.5 to 5.5 times higher than in control groups. First published in Food and Chemical Toxicology in September 2012, it was retracted in November 2013. After peer review, the study, and additional material about its criticism, is being republished by Environmental Sciences Europe. Learn more: gmoseralini.org. www.MotherEarthNews.com

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Make It, Don’t Buy It! Simple Soaps

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JUST AS IT’S IMPORTANT TO CARE about the quality of foods that go into our bodies, so too is it important to care about the products we put on our skin. Soap, one of the most ubiquitous body-care products, rids our skin of daily grime, makeup, dead skin cells and oxidized sebum. Yet, whether in the form of a body wash, foaming cleanser or bar, many soaps on the market are filled with harsh detergents that can damage our skin. For example, synthetic fragrances, often made up of a slew of chemical ingredients, have been linked to allergies and migraines; and the antibacterial chemical triclosan is a possible carcinogen. You can avoid these health hazards, save money and have fun by crafting your own soaps at home. It requires a few basic ingredients, doesn’t take a ton of man power and can be very cost-effective. Plus, they make great gifts!

The following recipes use the melt-and-pour method, a soapmaking technique that uses a premade, coconut oil-derived soap base (available from soapmaking supply stores and websites) that is easy to melt using a double boiler or another gentle heat source. Once the soap base is melted, all you have to do is mix in your botanicals, natural fragrances and other additions, then pour it into a mold; let it sit for a couple of hours and voilà! Melt-and-pour soaps are fun to make with children and forgo the hazards of working with caustic lye.

Metal or silicone cake pans, or soap molds Sweet almond or peanut oil, for greasing molds 7 ounces glycerin melt-and-mold soap base 1 tablespoon dried mint 1 tablespoon peeled and grated fresh ginger 5 drops peppermint oil

1 . Lightly but thoroughly grease the molds with oil, or line molds with parchment paper or muffin liners.

2 . Grate soap coarsely and place in a heat-proof bowl large enough to fit over a saucepan. Place bowl over a pan of barely simmering water—the water should not touch the bottom of the bowl.

Melt soap, stirring from time to time, until it’s liquid and well-blended. Remove bowl from heat. Stir in mint, ginger and peppermint oil and mix thoroughly.

3 . Pour liquid soap into a glass measuring cup and then into greased or lined molds. Rap molds gently on the worktop to eliminate air bubbles (not necessary if you are using silicone molds) and leave to set for at least 4 hours.

4 . If you’re using silicone molds, simply press the soaps out. If using metal molds, use a small, sharp knife to help ease them out. Leave in a cool, dry place for 3 to 4 weeks to “cure” or harden before using.

Makes about 4 soap bars.

GINA DEBACKER lives in Lawrence, Kansas, and is the associate editor of Mother Earth Living magazine.

Soap Molds 101

Before pouring soap into molds, be sure to spray with oil for easy removal or line with parchment paper or muffin liners.

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GINA DEBACKER

OPPOSITE PAGE: YUKI SUGIURA 2

Silicone soap molds are available at local craft stores or online soap-making supply stores such as brambleberry.com and moldmarket.com.

make great soap molds and are often easy to find at thrift stores.

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MINT SOAP This combination of mint and ginger is guaranteed to wake up the senses during a morning shower.

Try these two easy and unique herbal homemade soap recipes, infused with mint and calendula.

If you don’t want to spend money on extra supplies, pans and dishes already in your kitchen can work well, depending on how much soap you plan to melt. For example, you might make a solid soap bar in a bread pan, then cut the loaf into whatever size soap bars you like. Alternatively, make more decorative, rounded individual soaps with small ceramic ramekins or muffin pans. Vintage muffin and tart pans in interesting shapes

RECIPES

CALENDULA, HONEY & OATMEAL SOAP Soapmaking can be just as satisfying and addictive as creating delicious recipes. Combine ingredients to suit your mood, whether you want to uplift, energize or promote relaxation. This is a pretty and soothing concoction.

Calendula is a natural anti-inflammatory; honey nourishes and moisturizes the skin; and oatmeal is a gentle exfoliant.

Cheering, soothing, citrus-based essential oils provide the perfect fragrance.

Soap molds, muffin pans or small tart pans 1 tablespoon sweet almond or peanut oil, for greasing molds 18 ounces melt-and-mold white soap 3 tablespoons honey 5 tablespoons dried calendula petals 4 tablespoons coarse oatmeal 10 drops bergamot, neroli or mandarin essential oil

1 . Lightly but thoroughly grease the molds with oil, or line molds with parchment paper or muffin liners.

2 . Grate soap coarsely and place in a heat-proof bowl large enough to fit over a saucepan. Alternatively, you can use a double boiler. Add honey to soap. Place bowl over a pan of barely simmering water—the water should not touch the bottom of the bowl—and melt soap with honey, stirring from time to time, until it’s liquid and well-blended.

3. Remove bowl from heat. Stir in calendula petals, oatmeal and essential oils; mix thoroughly. Pour liquid soap into a measuring cup and then pour it into greased or lined molds. Rap molds gently on the work surface to eliminate air bubbles (not necessary if you are using silicone molds) and leave to set for at least 4 hours.

4 . If you’re using silicone molds, simply press the soaps out. If using metal molds, use a small, sharp knife to help ease them out. Leave in a cool, dry place for 3 to 4 weeks to “cure” or harden. Makes about 10 soap bars.

Recipes excerpted from Gifts from the Garden: 100 Gorgeous Homegrown Presents by Debora Robertson, available at motherearthliving.com/shopping.

Drying Calendula When growing calendula for skin-care products, grow the medicinal variety Calendula officinalis. The Tagetes species are ornamental marigolds. To harvest, pick its flowers when they are fully open on a sunny morning after the dew has evaporated. Place them on a drying screen in a dry, shady, well-ventilated place and turn once or twice a day until they are papery. Pull petals from buds and store in a dark glass jar or other opaque container until ready to use.

Apart from body-care products, you can use calendula petals to add color to simple cheeses, infuse them into tea, or scatter them over risottos or pilafs.

3 Soapmaking Tips At its core, making soap is a science.

While there are numerous ways to make a single bar of soap, experience yields knowledge. If you’re willing to venture into the world of homemade soap, consider these three sound tips from expert soap-maker Jordan Henderson, owner of Soap Alchemy (soapalchemy.com).

1

Measurements are critical to your success, so be as accurate as possible. Using grams is 28 times as accurate—28.35 grams makes up 1 ounce. Use glass kitchen scales that measure in grams and ounces.

Use distilled water. Don’t rely on 2 tap water or spring water, which contain minerals that may interfere with the soapmaking process.

3

Start with a simple recipe. Once you’ve made your own soap a few times you can move on to a more complicated recipe.

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11 Reasons to Love Vitamin D Here’s why you should make sure you’re getting enough of this vital nutrient.

BY M I C H E L L E S C H O F F R O CO O K

women with the highest body mass index also had the lowest blood levels of vitamin D, in a study of 3,100 postmenopausal Scottish women over two years.

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VITAMIN D has been the “it” vitamin lately, and this time the benefits of this crucial nutrient live up to the hype.

While you might know vitamin D is important for keeping our immune systems strong, this vitamin offers a multitude of other health benefits, from reducing risk of obesity to protecting our lung function. Otherwise known as the “sunshine vitamin,” vitamin D is critical to many of our bodies’ systems.

Yet with scant sunlight in the northern hemisphere for half of the year and few dietary sources of this vitamin, many of us may not be getting enough. Discover the myriad research-backed reasons you should fall in love with vitamin D.

REDUCE RISK OF DIABETES: A study found a link between vitamin D deficiency and childhood obesity, as well as an increased risk of type 2 diabetes later in life, according to The Journal of Clinical Endocrinology & Metabolism. Researchers followed nearly 500 obese and nonobese children to determine the factors involved with diabetes in later years. They identified a connection between low vitamin D levels, insulin resistance and an increased likelihood of type 2 diabetes (non-insulindependent diabetes) later in life. They also found that vitamin D levels were lower in children suffering from obesity compared with nonobese children.

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EXPERT TIPS

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To Supplement or Not

The National Institutes of Health recommends getting vitamin D from three primary sources: moderate sunlight exposure, food and supplements. When we spend time in the sunlight (without sunscreen), our bodies manufacture vitamin D. During summer midday sun, we can manufacture enough vitamin D with 10 to 30 minutes of sun exposure (the darker your skin, the more time in the sun is required to produce vitamin D). However, north of Atlanta, low levels of UVB radiation (the type that activates our bodies to make vitamin D) get through the atmosphere from November through March, so we must rely on our diets and supplements. Tuna, salmon and mackerel are the primary food sources of vitamin D, but beef liver, mushrooms, fortified milk and egg yolks also contain some. Because it’s difficult to obtain all the vitamin D needed from sunlight or food, supplementation with D3 is recommended. Also known as cholecalciferol, vitamin D3 is the type that has been used in most studies showcasing the vitamin’s benefits. While some sources suggest 800 IU daily for adults, some health professionals recommend 2,000 IU daily. Vitamin D is available in a liquid form that’s readily absorbed under the tongue.

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Vitamin Virtues 1 PREVENT SEASONAL FLU: Researchers studied the anti-flu effects of vitamin D on 167 school children for four months. They concluded that vitamin D3 supplementation during winter can reduce the incidence of seasonal influenza, according to a study published in The American Journal of Clinical Nutrition.

2 IMPROVE MUSCLE FUNCTION: Research shows a link between vitamin D, muscle function and recovery from daily activities (exercise, in particular). Low levels of vitamin D have been linked to muscle fatigue, while additional research on adolescent girls found that vitamin D supplementation can improve muscle strength.

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PROMOTE BONE HEALTH: Vitamin D is the key to strong bones, as it promotes calcium absorption in the intestines (the primary location where nutrients

are absorbed) and ensures proper bone mineralization, according to a 2011 study.

Without vitamin D, our bodies can only absorb 10 to 15 percent of dietary calcium.

When vitamin D is added, the percentage increases to 30 to 40 percent.

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REDUCE HEART DISEASE RISK: In a study of 1,739 people, researchers found that vitamin D deficiency is associated with an increased risk of heart disease, according to the journal Circulation.

5 REDUCE RISK OF MULTIPLE

SCLEROSIS: A study found a connection between blood levels of vitamin D and the risk of multiple sclerosis (MS), according to The Journal of the American Medical Association. Interestingly, researchers found no significant association between MS and vitamin D levels among black and Hispanic people tested, but found a significantly decreased risk of MS in white people with high levels of the vitamin.

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This is especially true among individuals younger than 20.

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PROTECT LUNG FUNCTION: Vitamin D deficiency is linked to a rapid decline in lung function among smokers, according to the American Journal of Respiratory and Critical Care Medicine. Researchers explored the relationship between vitamin D, smoking, lung function and lung decline in 626 men, and found that vitamin D had a protective effect on the lungs as well as the rate of lung function decline.

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SUPPRESS APPETITE: Vitamin D may prevent overeating, as it has been shown to activate production of the appetitesuppressing hormone leptin, which signals to our brains that we’re full.

8 REDUCE RISK OF OBESITY: There is also a correlation between obesity and vitamin D deficiency. Scientists found that

IMPROVE INSULIN RESISTANCE: Insulin resistance is a condition in which the body’s cells aren’t responding properly to the hormone insulin, which is secreted by the pancreas in response to sugars and starches in the diet. Vitamin D can actually improve insulin sensitivity or secretion. In a study published in the British Journal of Nutrition, women who received a daily dose of 4,000 IU of vitamin D3 for six months saw improvements in insulin resistance.

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LOWER BLOOD PRESSURE: A study presented at a meeting of the European Society of Hypertension found that supplementing with vitamin D can reduce blood pressure in those with high blood pressure.

An earlier study conducted by the American Heart Association found that a vitamin D deficiency in premenopausal women increases the risk of experiencing high blood pressure even many years later.

MICHELLE SCHOFFRO COOK is the best-selling author of 60 Seconds to Slim and Weekend Wonder Detox, available at motherearthliving. com/shopping. Visit drmichellecook.com to learn more.

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RESOURCES

O su we

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Test Your Health

We may understand that vitamin D is vital for good health, but 40 to 75 percent of Americans are still deficient. There is a new way to check whether you belong to this percentage: a test kit from the Vitamin D Council. Apply a few drops of your blood to the provided spot card, then ship your kit to the council’s partnering lab, Heartland Assays. Results will be uploaded to a secure webpage within one to two weeks. Order a single kit for $50, or $180 for a family of four, at vitamindcouncil.org/testkit.

—GINA DEBACKER

www.MotherEarthNews.com

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Fight Illness with These Foods

It’s interesting that the father of Western medicine promoted an idea that it seems many Western medical practitioners—often quicker to prescribe drugs than lifestyle habits—now seem to have lost a connection with.

(Hippocrates also said, “Walking is man’s best medicine.”)

The medical professionals included in this article all stand with Hippocrates’ wise counsel, and so they offer you a proactive prescription for winter illnesses in the form of delicious recipes and useful kitchen tips. Happy cooking, and here’s to your health!

SAUTÉED WILD MEDICINAL MUSHROOMS Many wild mushrooms have healing properties to support healthy immune function. Maitake and shiitake are two of the most powerful and abundant, as well as flavorful. The parsley, garlic, onion and olive oil all add antioxidants to boost the power of this delicious side dish.

BY TA B I T H A A LT E R M A N

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ENTEROVIRUS, EBOLA, SWINE FLU —it seems as if every year there is a new crop of illnesses to worry about. Although it can be easy to fret when cold and flu season comes around, our best defense is in keeping our bodies strong with the power of a healthy diet. We have known about the healing powers of food since at least the time of the ancient Greek physician Hippocrates, who famously said, “Let food be thy medicine and medicine be thy food.”

2 tablespoons extra virgin olive oil 2 cloves garlic, finely chopped 1 yellow onion, coarsely chopped 1 pound each of maitake and shiitake mushrooms, well rinsed and coarsely chopped ½ cup fresh Italian parsley, finely chopped (reserve some for garnish) ½ teaspoon sea salt

1 . In a sauté pan, warm olive oil.

Add garlic and onion, stirring occasionally until onion is slightly translucent.

2 . Add mushrooms and sauté until slightly tender, about 10 minutes.

3 . Remove from heat, mix in parsley and season with salt to taste.

4 . Transfer to serving bowl, garnish with remaining parsley and enjoy!

IAN MCSPADDEN

Six pioneering doctors share their favorite recipes to naturally boost your family’s immunity—no drugstore needed.

Farmed mussels are known as an “ocean-friendly” seafood and are easy to raise sustainably.

LAWRENCE ROSEN is the founder of The Whole Child Center, an integrative and ecologically sustainable pediatric practice in New Jersey, and co-author of Treatment Alternatives for Children. Learn more at lawrencerosenmd.com.

SPICY MUSSELS WITH KALE With its combination of high mineral density, a burst of antioxidants from the chilies and kale, and a hefty dose of vitamin B12 and omega-3s, this dish is a winter essential for immune health. Our bodies’ innate defense systems revolve around minerals such as selenium, manganese and zinc— all abundant in this dish.

2 pounds tightly closed raw mussels 1 tablespoon olive oil 4 cloves garlic, thinly sliced 1 small chili, such as habanero or serrano, seeds removed, minced 1 bunch kale (about 10 ounces), trimmed and thinly sliced (makes about 10 cups) ½ cup white wine 1 pound diced tomatoes (about 3 medium tomatoes) or one 15-ounce can 1 ⁄4 teaspoon salt 1 ⁄8 teaspoon freshly ground black pepper 1 ⁄4 cup chopped fresh flat-leaf parsley

1. Soak mussels in a bowl of cold water for 15 to 20 minutes. Put mussels in a colander and rinse under cold running water several times. Discard any mussels that are open.

Check each mussel for a threadlike string hanging out of the shell (called the beard).

To remove the beard, using a tea towel, take hold of the beard, pull firmly toward the hinge end of the shell, and tug it free.

2 . Heat a large saucepan over mediumhigh heat. Add olive oil, garlic and chili.

Reduce heat to medium-low and cook for 1 minute, stirring occasionally, until garlic becomes fragrant.

3. Add mussels, kale, wine, tomatoes, salt and pepper. Cover and cook for 3 to 4 minutes more, shaking pan, until mussels open and meat inside is cooked through. Discard any mussels that have not opened. Sprinkle with parsley and serve immediately.

DREW RAMSEY is a Columbia University-trained psychiatrist who specializes in holistic brain health, nutrition and integrative care. He is an assistant clinical professor of psychiatry at Columbia, a farmer, author of The Happiness Diet and 50 Shades of Kale, and cofounder of National Kale Day. Learn more at drewramseymd.com. www.MotherEarthNews.com

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EARLY PURPLE SPROUTING BROCCOLI (Brassica oleracea ‘Italica’) JERUSALEM ARTICHOKES (Helianthus tuberosus)

This prolific biennial broccoli variety grows well in zones 3 through 10, and it’s cold-hardy in regions where winter temperatures don’t dip below 10 degrees.

The seeds are direct-sown in the garden in the autumn and overwintered. In the spring and early summer, the plant’s purple florets emerge as side shoots on the main stems, which can grow several feet tall. The individual florets are cut from the stem and taste like common broccoli; they also turn green when cooked. Although this variety is classified as a biennial, many gardeners report harvesting shoots from the same plant for multiple years.

Jerusalem artichokes—sometimes called sunchokes— aren’t true artichokes at all, but rather tubers from a species of the sunflower plant. A dedicated garden bed is ideal, as the prolific plants can sometimes become invasive. Plant the tubers in the spring and give the plants a wide berth in the full-sun garden, as they may grow as tall as 10 feet. (Plant climbing beans nearby and the vines will use the sunchoke stalks as a natural trellis.) Harvest the chokes by digging them up in the fall, keeping the larger ones and dropping any small tubers back in the bed to regrow the crop. Raw Jerusalem artichokes have a crispy texture similar to water chestnuts. When cooked, the mild-flavored tubers can be used like potatoes in many recipes. Read All About Growing Jerusalem Artichokes for additional information: motherearthnews.com/jerusalem-artichoke.

SCARLET RUNNER BEANS Phaseolus coccineus)

Best known for their fast-growing vines and ornamental red-orange flowers, scarlet runner beans produce delicious edible green beans that are tender when picked young; larger beans tend to develop fibrous pods. The colorful legumes can also be allowed to mature on the vine before shelling and cooking or drying. Scarlet runner beans are easily direct-sown in springtime, and they grow best on trellises or heavy poles. The vigorous vines grow as a perennial in zones 6 and up, and can be hardy to zone 4 with heavy winter mulching.

ASPARAGUS (Asparagus officinalis)

If you’re a patient gardener with a sunny, low-traffic spot in your garden you can dedicate to an asparagus patch, you’ll enjoy the incomparable flavor of the tender, just-picked spears for years to come. For the highest yields and strongest asparagus plants, purchase one-year-old crowns of all-male hybrid varieties, which put their energy into producing stalks instead of seeds. The plants grow best in trenches dug a foot apart and 6 to 12 inches deep. During the first year or two, the emerging spears should be allowed to grow without harvesting. In the third year and every spring thereafter, the plants will produce harvestable spears for about six weeks. For more information, read Asparagus: Early, Easy and Excellent at motherearthnews. com/asparagus.

RADICCHIO (Cichorium intybus)

It may look like a red cabbage, but radicchio is actually a member of the chicory family that grows upright with striking leaves of deep red and white. Radicchio seeds can be directsown in prepared beds as soon as the soil can be worked in the spring, and the plants thrive when temperatures are cooler; in summer heat, the leaves grow bitter. Harvest radicchio by slicing off the entire head at the soil line; if the roots are protected and undisturbed during the winter, the plant will come back the following spring.

Raw radicchio leaves add a fresh, slightly bitter flavor to salads. The leaves become sweeter when cooked, and can make a nutritious, savory addition to cooked dishes such as soups and pastas.

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RHUBARB (Rheum rhabarbarum)

Although the stalks are generally eaten and prepared like a fruit, rhubarb is technically a vegetable. The exceptionally cold-hardy plant can be tricky to establish, so it’s best to start with roots obtained from a reputable local grower. Plant the roots in a sunny spot with lots of room for the large leaves to grow, and give them plenty of water. The tender red-green stalks that emerge should not be harvested during the first growing season—and only lightly during the second year—so the leaves can feed the roots for the following year’s growth. From the third year on, the stalks can be harvested annually near the soil line. Once established, a rhubarb plant can remain productive for 15 years or more. For detailed growing instructions, read All About Rhubarb Plants at motherearthnews.com/growing-rhubarb.

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