ANDI SCORES - Nutrient Density Scale

This is a sample of the ANDI (nutient density scale). This scale shows the rankings of foods according to the nutrients they pack. The following nutrients are included in the evaluation: Calcium, Carotenoids: Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Zinc, plus ORAC score X 2 (Oxygen Radical Absorbance Capacity is a method of measuring the antioxidant or radical scavenging capacity of foods).

Colorful plant foods contain a huge variety of protective compounds, mostly unnamed at this point. Only by eating an assortment of natural foods that are nutrient-rich, can we access these compounds and protect ourselves from the common diseases that afflict Americans and the out of control medical costs.

Keep in mind that nutrient density scoring is not the only factor that determines good health! For example, if we only ate foods with a high nutrient density score our diet would be too low in fat. So we have to pick some foods with lower nutrient density scores (but preferably the ones with the healthier fats) to include in our high nutrient diet. Additionally, if a thin person or highly physically active individual ate only the highest nutrient foods they would become so full from all of the fiber and nutrients that would keep them from meeting their caloric needs and they would eventually become too thin. This of course gives you a hint at the secret to permanent weight control.

If you want to read more info on this scale, go to the Whole Foods website. This is where I got most of this information from.

So now which of these vegetables can we grow in our gardens down in the deep south?

Kale, Collards, Spinach, Cabbage, Romaine, Broccoli, Cawliflower, Green Peppers, Carrots, Strawberries, Tomatoes, Blueberries, Oranges, Canteloupe, Kidney Beans, Sweet Potatoes, Sun Flower Seeds, Apples (only a few varieties: Dorsette Golden and Anna's Apple), Peaches, Green Peas, Cucumber, Corn, and Bananas

Fried Okra Recipe

Okra is a must have in a Southern garden. It is so hardy and thrives in our really hot weather. I only have 3 okra plants in my garden, and it has produced enough okra to eat 1-2 times a week!

Here is my favorite FRIED OKRA RECIPE:

1 lb. fresh okra, cut into 1/2 inch-thick slices

3/4 cup buttermilk (i use low fat - only 2 grams of fat per cup)

1 1/2 cups self-rising white cornmeal mix (next to the flour in the grocery)

1 tsp. salt

1 tsp. sugar

1/4 tsp. ground red pepper

canola oil

1. Stir together okra and buttermilk in a large bowl. Stir together cornmeal mix and next 3 ingredients in a separate large bowl. Remove okra from buttermilk, in batches, using a slotted spoon. Dredge in cornmeal mixture, use a slotted spoon and gently shake off excess.

2. Pour oil to depth of 1 inch into a large, deep skillet or dutch oven: med.- med. high heat. Fry okra, in batches, 4 minute or until golden, turning once. Drain on paper towels.

A Day's Harvest :)

Even though I have been battling with the stink bug issue, I've been pretty impressed with the amount of veggies we have gotten this year. So far, we have harvested (not including all the veggies still on the plants) a total of 35 tomatoes, 4 family meals of eggplant, 5 red peppers, 4 dozen jalapenos, 5 meals of okra, and 3 meals of green beans. The only ones I've been a little disappointed in have been the green beans. I though with as big as they have gotten that they would have produced more beans. I think my apple tree has started to shade that area of the garden a little more...so my guess is not enough sunlight.

This is what I harvested one morning about a week ago: eggplant, okra, green and purple beans, tomatoes, handful of blueberries, and several apples. :)