Posts Tagged ‘vegetables’

A few years ago, I had a fantastic job at this great little local winery that served delicious lunch creations.  One of them was the most incredible quiche I’ve ever tasted.  While their recipe is top secret and I promised to never, ever, ever give it out, I never promised not to modify it to suit my own taste, then share it.

Over the years, I’ve played around with it quite a bit.  What follows is the best quiche experience you will ever taste.  Feel free to add to it as your taste buds dictate, although it really is perfect just the way it is!  I, of course, like my eggs fresh from the bird’s butt, my milk raw and unadulterated, my cheese homemade and my veggies fresh from the garden, however, I realize that isn’t an option for all of my readers.  Do the best you can with what you have!

What you need:

10 eggs (I used a combination of duck and chicken eggs for the quiche pictured)

1/4 Cup raw goat’s milk

4 oz cream cheese

3 Tbsp sour cream ( I prefer mine with a little fresh dill and basil added)

1/4 cup cheese, shredded, grated or crumbled. Mozzarella, feta, cheddar, swiss….whatever you prefer will work!

2-3 slices of bread or rolls

1 tsp fresh herbs of choice or 2 tsp of dried herbs

1 Cup fresh veggies, chopped or diced


  • Preheat oven to 400 degrees.  Butter the bottom and sides of a glass pie pan or bread pan.
  • Break bread into small pieces and line the bottom of the pan.  You can make this layer as thin or thick as you like.  The bread will help soak up excess moisture from the veggies and keep your quiche from being watery, and also forms the crust.  This is a great way to use up stale bread, or you can substitute this with bread crumbs, also.

bread crust

  • Mix eggs, milk, herbs, cream cheese, sour cream and cheese together, whisking until completely blended.  Pour mixture over the bread.

Egg mix

  • Sprinkle chopped veggies into the egg mixture and gently stir until all the veggies are immersed in the egg mix. I like to put the tomatoes on last and just set them into the top.  It looks prettier when it is done!

quiche raw

  • Cook for 17 minutes.  Remove from oven for 10 minutes. Return to oven for 8-12 minutes, until the sides are golden brown and there is no liquid remaining on the surface of the quiche.  Remove from oven and let cool for 15-20 minutes.

quiche done

  • Top with avocado, cheese, sour cream or whatever else sounds yummy at the time.

quiche serving

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There isn’t much I love about summertime in Missouri.  Intense, breath-taking heat, high humidity, biting and stinging insects…discomfort is virtually assured from June through September.  However, there are few a things that make all that discomfort worthwhile.  Long hours of daylight, spending time at the river and, most of all ~ fresh garden veggies.

No summertime garden would be complete without Zucchini.  Baked, fried, stuffed, pickled, raw ~ it doesn’t matter how you prepare it~ I love it!  The last couple of years have solidified my favorite method of eating those big, fresh beautiful zucchini, though.  It is definitely stuffed and baked. Which means that I have to share that wonderful recipe with you.

The beauty of stuffed zucchini is that it comes out tasting perfect weather you use fresh or frozen zucchini.  I always like to take a few zucchini and stick them in the freezer for this garden-fresh treat during the cold months of winter.  Zucchini is one of the few veggies that requires little or no processing before freezing.  Simply cut into slices, shred or grate it, stick it in a freezer bag and pop it in the deep freeze.  To freeze it for stuffing, cut off the ends, scoop out the seeds and voila!

Admittedly, zucchini can get a little mushy after it thaws, but if you aren’t eating it raw it doesn’t really matter.  Use the slices for fried zucchini, pizza topping or add  them to a quiche or pasta sauce. Throw chunks in some chicken or beef broth to make a delicious winter soup.  Use it grated in zucchini bread or, as I’m about to share, as stuffing.

If you are looking for an exceptionally healthy veggie, this one nears the top of the list, providing you leave the skin on.  Zucchini has a high water content, making it very low in calories, and contains no fat or cholesterol. It contains 7 g of carbohydrates, 56 percent of your daily recommended value of vitamin C, 11 percent of your daily value of vitamin K, 16 percent of riboflavin, 21 percent of vitamin B-6 and 14 percent of folate, plus vitamin A, vitamin E, thiamin, niacin, pantothenic acid, potassium, manganese, magnesium, phosphorus, copper, calcium, iron, sodium, zinc and selenium.

Anyway…my stuffed zucchini recipe…

Preheat oven to 375 degrees

Ingredients needed:

3-4 large zucchini

8 oz cream cheese

1-2 cups shredded cheese -any kind will work, but we prefer shredded Italian blend, cheddar and/or pepper jack

2-3 cups diced or grated raw veggies ~ tomatoes, squash, carrots, cabbage, peppers, celery…   This is a great recipe for using up some of those veggies that have gone soft but aren’t bad yet.

1/2 lemon

1 lb cooked meat (if desired) ~ ground turkey is amazing, but so is sage sausage, hamburger, steak…

Herbs of your choice ~ I love fresh basil, thyme, dill and oregano in this dish.  Just a tsp of each, chopped super-fine, works perfectly

Like all my recipes, this one is adaptable.  If you are using frozen zucchini, you can skip this first part and jump ahead to the stuffing part. If you are using fresh zucchini here’s what you do.

Take the 3-4 large zucchini and fill a pot big enough to lay them in. Fill the pot with water and bring to a full boil, then place zucchini (with ends still intact) in pot.  Boil for 7-9 minutes.  Remove from pot and place in ice cold water for 2-3 minutes.

Remove from water and slice off the ends of the zucchini, then cut the zucchini lengthwise down the middle.  Gently scoop out the seeds, saving as much of the flesh as possible.  Place zucchini on a cookie sheet lightly coated with the cooking oil of your choice and sprinkle with sea salt.

Mix all of your other veggies and the meat in a large bowl.  Make sure you get the cream cheese mixed well enough that you don’t have large chunks in the blend. Add herbs and squeeze lemon juice over the mixture.  Mix well.

Fill zucchini with stuffing.  Pile it on thick and high!

Cook for 10-12 minutes.  Remove from oven and sprinkle extra cheese across the top.  Return to oven and cook until cheese is melted.  Remove from oven and cool for 3-5 minutes.

Serve it up!

I feel it is only fair to warn you that this dish is VERY addictive!  I grew extra zucchini this year so I could make sure I have enough to last me until next growing season.

If you make more than you can eat at one sitting, you can throw the extra in the freezer and they reheat beautifully.


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Flowers are blooming, birds are singing, mosquitoes are biting…yep, it is springtime in Missouri!  Best of all, though, it is gardening season.  I love this time of year.

For me, there is little to compare with the thrill of planting a seed and watching it grow into a big, beautiful plant that provides my family with beauty and food. This is one of the reasons that we went in the direction we did on our farm, Tranquil Haven Hollow.  Yeah, I know, you know all about it, but I’ll tell you once more…just to make sure.

I love Heirloom varieties.  Flowers, herbs, veggies, fruits…it doesn’t really matter what it is.  I love the history that comes with these beautiful standards.  The thought that each one carries with it a story.  Something from the past that carries forward for all of these generations.  They have roots!  Ha! Like the pun???

However, there is so much more to it than that. They are pure.  Nobody has tampered with their DNA.  Nobody has added pesticides or herbicides or any other -cides.  In flowers, maybe it isn’t such a big deal, since few people even realize that a lot of flowers are edible.  Around our farm, though, almost all of our flowers are quite edible and are consumed regularly.  Not only by us humans, but by our animals (yes, my dogs eat flowers and we’ve been known to break up dog-fights that started over left-over salad), and by the local wildlife, which includes deer, rabbits, squirrels and turkeys.  We eat those, too.  With the flowers.

If you follow me on twitter or Facebook, you know that I like to post any articles I can about natural living, evil medicines and the super-villain Monsanto.  I really hate Monsanto.  Which is why today I shared a photo off a friends’ page that was talking about Monsanto’s new corn seed.  They are so proud to have finally created a seed that contains both the Round-Up Ready formula plus Bt toxin.

First of all, if it has ‘toxin’ as part of it’s official name, I think it is completely safe to assume that it may be toxic.  As a rule, this means don’t eat it, drink it or smear it on your skin.  It probably means you shouldn’t sniff it or smoke it, either.  I’m going to go out on a limb here and say it most likely means you shouldn’t inject it into our food source, either.  Right?

Well, yes and no.  Didn’t expect that, did you?  See, here’s the thing.  Bt toxin is actually a natural thing.  It is a soil bacteria that, by itself, poses no harm to humans; just to certain insects.  However, start putting it directly onto your (or into) your food source and you begin to have problems.  Allergies, auto-immune disease and Inflammatory Bowel Disease are just a few of the problems caused by ingesting Bt toxin.

I know this can all get a little confusing, so let me help clarify.  Plant seeds are, in many ways, like a fetus.  They are this little tiny package that contains all the elements that will one day form the whole.  Color, size, flavor, texture, disease, resistance to disease…it is all contained in that seed.

Even the most amateur gardener knows that plants, especially food-bearing plants, are susceptible to disease and insect infestation.  In the past, us gardeners have tried some rather interesting ways of keeping our plants bug and disease-free.  Monsanto came up with the ingenious idea of simply altering the basic DNA of the plant by adding  agents that make the plant more resistant to disease and insects.  However, just as big pharma has done with vaccinations, Monsanto has created a monster.  A very big, very dangerous monster, and you eat it several times a day.  It has made the resulting plant resistant, but it has also made it sterile, poisonous and susceptible to new types of predators.

Here’s the real problem.  The agents that they inject into the seed remain in the resulting plant, which is then fed to the animals that we eat or set on our supper table, where it is directly ingested.  While some of the toxin is lost somewhere between sprouting and ingesting, not all of it is.

This newest Monsanto monster is the biggest monster of them all.  On top of being injected with the standard Round-Up Ready, it is also getting a big ol’ dose of Bt toxin. One of the seriously troubling aspects of this pairing (besides the obvious) is that, while the FDA based its approval on testing of each of these deadly products and declared them ‘safe for human consumption’, they did not test them when used together, or in conjunction with any of the other hundreds of chemicals that are found in our food supply.  To simplify, they don’t know if the GM Bt toxin corn you feed your kid for dinner tonight is going to react with the HFC syrup he puts on his pancakes in the morning and trigger some deadly disease.  They are willing to use said child as their experiment, apparently.

If you are trying to justify any of this with the idea that small quantities of this aren’t really going to cause that much damage, keep this in mind; Monsanto provides more than 90 percent  of all US-grown corn, soybean, canola and sugar beet crops, and all of them are made from one of Monsanto’s patented genetic modifications.  Get up and walk to your food cabinet and pull out 5 random items.  Doesn’t matter what it is…canned soup or veggies, cake mix, cereal…anything will do.  Okay, now read the label.  Does it say corn? Soybean? Canola? High Fructose Corn Syrup? If it does, then you are quite likely holding a by-product of the Monsanto Chemical Company, aka, a handful of poison. Each one of those adds up.  Daily.

To add insult to injury, you can’t save Monsanto seeds, either.  Back in the day, farmers saved some of the seed from each crop to replant the next year.  Monsanto’s seeds are engineered so heavily that this is no longer an option.  They grow great on their initial planting, but try planting a corn seed next year from that plant.  It won’t grow. It is sterile.

Another insult?  If some of the Monsanto-seed farmers’ seed happens to blow over into your organic, heirloom garden you better pull it quick. If Monsanto finds out it is growing in your garden or field you can be sued for copyright infringement. They have a very long, very successful record of doing exactly that, effectively putting many large and small-scale farmers into bankruptcy.  Pretty clear whose side the government is on here, huh?

There is hope!  The Institute for Responsible Technology has an absolutely awesome sight that lists many companies that have pledged to remain GMO free.  They list ingredients to beware of (did you know that soy has several aliases?), seed suppliers (like me, although I don’t think I’m on their list…), shopping guides and tons more.  You should totally check out their site!

So, I’ll wrap it up with this:

Take a stand!  Don’t let your family dinner table be the laboratory for Monsanto and any of their products including seeds or pharmaceuticals (yes, they manufacture many prescription and non-prescription drugs). Buy non-GMO and maybe someday we can put Monsanto out of business and the small farmer back in it!

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Okay, I was all excited to get on here and share a new pie recipe with you…apple berry pie, actually.  I wanted to tell you how absolutely scrumptious it was…moist, just a little tart, just a little sweet…how it practically melts in your mouth.

Then I screwed it up and now it sits on my counter, a little too dry, a little to tart and, well…let’s just leave it at that.

So, I’m moving on to the next recipe.  I’ve made this one once before and it was gone in no time.  My family, quite literally, inhaled it by the bowlfull.  It was so good, in fact, that I’ve made it again and thought I’d share.

Here’s the thing…with this Chicken Spinach and Gnocchi soup, you can go super-healthy, semi-healthy, super quick, or make it take all day.  If you make everything from scratch it takes about 3 hours.  That’s about what today’s batch took me, so we’ll just say it’s a great project for a rainy afternoon.  However, the payoff is the most extraordinary blend of flavors in a medium thick soup that has a ton of vitamins, nutrients and other health benefits.

Then, there’s the quick and easy way.  It still tastes good.  Just not as good.  You can go with canned chicken broth and frozen gnocchi, which knocks your cooking time down to about 20 minutes and your prep time down to about 15 minutes.  Either way, you still have a delicious homemade soup.

Using everything listed, I made enough soup to feed 8 of us (me, my husband, two teenage boys and 2 teenage girls, as well as one of our friends and her daughter, with enough soup left over to do it again.

The gnocchi recipe made enough for me to make this pot, set aside a freezer bag full of cooked balls and two freezer bags full of uncooked gnocchi.  I’m freezing them both to see how well they freeze and retain their flavor and texture.  I’ll be sure and let you all know the results.

Okay, here we go.

Start with a great chicken broth.  I always make my own because it’s incredibly simple and very nutritious.

Get a whole frying chicken and throw it in a pot.  Then, choose what you want to go in it.  I add herbs (rosemary, thyme, oregano, lemon balm, fennel seeds and peppermint), a little salt and pepper,  a few cloves of garlic, half a red onion, 4 stalks of celery and 1/2 a lemon.  Add distilled water to about 1/2 inch past the top of the ingredients, put a lid on it, turn it on medium and leave it alone for about an hour, until the chicken is fully cooked but not tough. Strain off the broth into a large pot.  Now, you have a delicious, healthy chicken broth.

Chicken broth

Pull the meat from the bones and chop, then set aside however much you want to add to your soup.  We use about half the meat for the soup and make the other into an awesome chicken salad for sandwiches!  We occasionally freeze the cooked chicken, too.  It’s great to use in chicken fajitas or tacos, or to add to a soup later on when I want something quick and easy.

This chicken broth totally blows away anything you can buy in a can and it gives you a very tasty,  healthy, nutritious base for just about any soup, plus a full chicken’s worth of meat, so you really getting enough food here for 2 meals.  Inspiringly economical of me, huh?

I’ve also found that the left-over broth freezes well.  I wait until it cools down, then stick it in a freezer bag and it’s ready to use whenever a recipe calls for chicken broth.  I’ve stored it for up to 3 months without it losing flavor.

I do have to warn you, though…when I make this in the springtime while my windows are open, I’ve had neighbors knock on my door asking what in the world I’m cooking that smells so good.  More than once, we’ve ended up with unexpected (but welcome)  dinner guests.  It also makes your house smell totally appetizing!

Next comes the gnocchi balls.  Don’t know what that is?  It is simply little balls made of flour, butter and potato.

Boil 8 potatoes until they are soft but not mushy.  I like to use the gold or red potatoes, but brown work just fine, too.  When they are done, drain them (I save the water and add it to my chicken broth), peel them, then mash them up.  Add 2 Tbsp of butter and enough flour to form a workable dough, usually about 2 cups.  When finding the right texture, think of slightly soft and sticky Playdough.

Roll the dough into long ropes and cut into 1/4″-1/2″ sections.  If you are feeling particularly creative, you can kinda squish them with a fork to give them a pretty texture.  I wasn’t feeling so creative today, so mine came out looking entirely ordinary.

Gnocchi ropes and balls

Next, bring a pot of  water to a boil.  I prefer to use a mixture of half distilled water, half chicken broth because it gives the gnocchi a bit of flavor.  Ordinarily, they are a bit bland.  Drop in the gnocchi balls and cook until they float to the top.  Drain them, then set them aside to add to your finished soup.

The gnocchi will float on top of the water when they are done

When the gnocchi is done, it will float on top of the water

Cooked Gnocchi balls

Finished gnocchi balls

I mix the liquid left over from cooking the gnocchi with the rest of the broth I’m using to make my soup. It makes the base a little thicker and yummier.  For now, just set it aside or pitch it.

Next, chop 1/2-1  red onion and 4-5 cloves of garlic.  Throw them in a large skillet or pot with 2 Tbsp olive oil.  Saute until the veggies are soft, then add 3-4 cups broth, 1 pint half and half and the chicken.  Let simmer 15-20 minutes.  Add gnocchi balls and simmer 3-5 minutes.  Add fresh spinach.  If you really like spinach, load the soup up.  I love it this way.  If you aren’t a huge spinach fan, just throw in 3/4 -1 cup.  Cook until it is wilted.

That’s it, folks!  Here’s what you end up with.

Chicken Spinach & Gnocchi Soup

So, let’s sum  up the quick and easy version:

1 large can chicken broth

Chicken ~ cooked and chopped

1 pkg frozen, pre-cooked gnocchi

1-2 cups Spinach

1 onion

4 cloves garlic

1 pint half and half

parsley ~ fresh is best, but dried will work

salt and pepper

2 Tbsp olive oil

Saute onions, parsley and garlic in olive oil until soft but firm.  Add Chicken broth, half and half and chicken.  Simmer 15-20 minutes.  Add gnocchi and simmer for 3-5 minutes.  Add spinach and simmer until wilted.  Cool and serve.

I’ll update this post later on and let you all know how the frozen gnocchi turned out.  I’m hoping to have enough soup left over to try freezing.  We’ll see how that goes….

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I debated on how best to present this information to you, my reader.  Why the difficulty?  Well, you see, I’m not a big believer in popping my morning vitamins.  Not that it isn’t very important to get the proper vitamins.  It absolutely is.
However, I believe that it is exceptionally important to get them from the most effective source possible and I am convinced that the best source of vital vitamins and nutrients is food.
Of course, vitamin makers and pharmaceutical companies would disagree, but most everyone else is becoming aware of the dangers associated with trying to get all your daily vitamins from a pill.  I could point you to several studies done on this very subject, but that isn’t what I want this post to focus on.  A quick Google search will turn up enough results for you to do your own investigation.
Regardless of what the commercials tell you, it is actually quite easy to gain all the vitamins necessary from simply eating a balanced, colorful diet.  Yes, colorful.  Red, green, purple, blue, yellow…the more colorful the better!
So, we’ll start at ‘A’ and work our way through to ‘Z’.  I’ll cover the benefits of the vitamin, as well as a few delicious natural sources of it.  This is by no means a complete list and you may find that it grows with time.  It is likely going to be a 3-5  post series, as well, as there are a lot of vitamins to cover!

Vitamin A
Also known as retinol.  You’ve probably heard that it’s good for your eyes, but why, and what else is it good for?
Specifically, it promotes healthy eyes and is necessary for helping your eyes to adjust to light changes.  There is much more to Vitamin A than eye health, though.  It is also necessary for healthy skin and teeth, skeletal and soft tissue,  and the mucous membranes.
Vitamin A is also known as a
carotenoid.  A cartenoid is a dark colored dye that is found in plants and is capable of turning into a form of Vitamin A.  A little confusing?  Yeah, I know.  Basically, if a food contains carotenoids it will convert to Vitamin A when consumed.  One of the more common forms of a carotenoid is beta-carotene, which is a wonderful antioxidant.
Antioxidants help protect our bodies from damaged caused by free-radicals.  Diseases such as diabetes, cancer, heart disease and macular degeneration can all be helped by antioxidants. Antioxidants also enhance the immune system.  A lack of Vitamin A can cause poor vision, leave you prone to infections and diarrhea and some other nasty symptoms.  Too much Vitamin A can cause nausea, irritability, blurred vision, growth retardation, hair loss, an enlarged spleen and liver, birth defects and may be linked to increased risk of bone fractures.  Oh, yeah…and it can turn your skin orange.
Pretty, no?
If you are relying on a pill for your vitamin A, be wary.  The source is not natural and it is absorbed by your system differently than when you are getting it from food.  To avoid overdosing on vitamin A while still getting the needed daily dose, try munching on some of these foods:
eggs        meat         milk        cheese       cream       beef liver          kidney        cod       halibut fish oil
Natural sources of beta-carotene include:
carrots       pumpkin        sweet potatoes        winter squashes          cantaloupe
pink grapefruit         apricots        broccoli        spinach       dark green, leafy vegetables

Vitamin B
The ‘B’ vitamins are actually six individual vitamins that are often lumped together and called ‘B complex’.   As a whole, the B vitamins are necessary for breaking down carbohydrates into glucose, thus providing energy for the body,  breaking down  fats and proteins which aids the functioning of the nervous system, providing muscle tone in the stomach and intestinal tract and for maintaining the health of the skin, hair, mouth, eyes and liver.  It is rare to find Vitamin B deficiency in the US, but is common in many countries where good nutrition is an issue.  B Vitamin supplements are not needed in most people, providing you have a well-rounded diet. As you will see, it is readily available in  many common foods.

Vitamin B1 (Thiamine)
B1 converts food into energy and is essential for maintaining the health of the nervous system, muscular system and cardiovascular system.    Thiamine deficiency is most often seen in alcoholics.  It can cause many problems including anemia, paralysis, muscle spasms, short-term memory problems, sensitivity of the teeth, cheeks and gums, as well as cracked lips.  No health issues are associated with too much B1 because the body simply eliminates the excess.  The best sources of Vitamin B1 are:
whole-grain cereals           bread          red meat           egg yolks           green leafy vegetables           legumes       sweet corn          brown rice            berries           yeast                                  the germ and husks of grains and nuts

Vitamin B2 (Riboflavin)
Riboflavin works in conjunction with other B vitamins to process calories from carbohydrates, protein and fat.  It is necessary for growth and red cell production, as well as healthy skin and good vision.  While B2 deficiency is rare, it can cause skin disorders, inflammation of the soft tissue lining around the mouth and nose, anemia and  light-sensitivity.  It can cause painful cracks to develop at the corners of your lips, and inflammation of the tongue.  As with B1, excess Riboflavin is eliminated from the body, so overdosing on B2 is unlikely.   Good sources of B2 include:
whole-grain products            milk           meat              eggs             cheese             peas

Vitamin B3 (Niacin)
Niacin is essential for converting calories from protein, fat and carbohydrates into energy, aiding the  function of the digestive system, maintaining a normal appetite and for healthy skin and nerves and reducing LDL cholesterol.  Niacin deficiency can cause pellagra, a disease that, in times past,  was often associated with the very poor and was a major cause of mental illness. The symptoms of pellagra are red and painful tongue, diarrhea, dermatitis and dementia, and, ultimately, death.  This is one of the few B vitamins that can cause negative side effects when too much is taken.  High
doses of niacin can include flushed skin, itching, headaches, cramps, nausea and skin eruptions. Good sources of Niacin include:
meats    fish     brewer’s yeast     milk       eggs       legumes       potatoes           peanuts

Vitamin B5 (Pantothenic acid)
Don’t recognize this one?   Maybe you will recognize it by one of it’s more common associations ~panthenol D.  Remember the girl who swings her long, shiny  hair around in front of the camera while that narrator announces, “made with Panthenol D!”?  B5 is where Panthenol D comes from. It is thought to make hair more manageable, softer, and shinier by filling in cracks in the hair shaft.  While I wouldn’t recommend their product, I would recommend vitamin B5.
Yes, this vitamin, like the others in the B complex, is needed to break down carbohydrates, proteins and fats for energy.  There is so much more to this vitamin, though!
Vitamin B5 is highly valuable in the secretion of hormones, such as cortisone, because of its role in supporting the adrenal gland. used in the release of energy as well as the metabolism of fat, protein and carbohydrates. It is used in the creation of lipids, neurotransmitters, steroid hormones and hemoglobin.  These hormones assist the metabolism,  fight allergies and help maintain healthy skin, muscles and nerves.
We aren’t done yet, though.  Vitamin B5 is critical to the manufacture of red blood cells,  sex and stress-related hormones produced in the adrenal glands, maintaining a healthy digestive tract and it helping the body use other vitamins (particularly B2 [riboflavin]) more effectively. It is also thought to  enhance the activity of the immune system and improve the body’s ability to withstand stressful conditions.
Acne sufferers may find Vitamin B5 beneficial also.  It helps the skin more readily absorb other nutrients and promotes healing.
B5 deficiency can cause fatigue, insomnia, depression, irritability, vomiting, stomach pains, burning feet, and upper respiratory infections.
Good sources of B5 include:
brewer’s yeast          corn         cauliflower         kale        broccoli          tomatoes     avocado         legumes        lentils          egg yolks
turkey duck milk beef~ especially organ meats such as liver and kidney         chicken    split peas  peanuts         soybeans      sweet potatoes        sunflower seeds salmon
whole-grain breads and cereals                  lobster             wheat germ

Pantothenic acid can be lost in cooking, when exposed to acids like vinegar, or alkali such as baking soda and,  to a large degree, in canning.

Vitamin B6 (Pyridoxine)
B6 is essential for red blood cell production  and is needed for more than 100 enzymes involved in protein metabolism.  It assists the immune system and promotes the growth of new cells.  It has been linked to cancer immunity and fights the formation of homocysteine, a chemical detrimental to the heart muscle.  It helps maintain the health of lymphoid organs (thymus, spleen, and lymph nodes) that make your white blood cells, also.  B6 is a valuable ingredient for controlling your mood and  behavior and studies suggest that it may benefit  children with learning difficulties.
It is known to help balance  hormonal changes in women  and helps with pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy.  It is also valuable in the prevention of dandruff, eczema and psoriasis.
Deficiency of B5 can produce  mood swings, depression, loss of sexual drive, dermatitis, glossitis (a sore tongue), depression, confusion, and convulsions
Good sources of B6 include:
brewer’s yeast       eggs     poultry      pork    carrots        fish         liver          kidneys    peas       wheat germ       walnuts      soybeans       oats       whole grains           banana

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