Health and Wellness Through Sustainability

Addressing health and wellness through sustainability is actually easier and far more integrated than one might imagine. Health and wellness mean more than just physical or mental. Take for example during the COVID-19 lockdown.

…health and wellness and happiness are active choices. We seek them out and they sustain us so we can sustain others.

Jim Bruner

Mental health is wildly important. That is one of the things I love about the ecosystems at Mezzacello. It afforded me a space and a safe place during COVID19 to keep my body and mind healthy. It also allowed me to help others do the same, which is a cornerstone of sustainability in my opinion, like teaching Tai chi.

The enclosed ecosystems at Mezzacello make it really easy to do a variety of different things all focused on health and wellness. There’s the farming, the maintenance, there’s the care for the animals, there’s the endless digging, and there’s the opportunity to exercise in an enclosed park. The sustainability allows for all of this.

Access and Action to Achieve Sustainability

I understand not everybody has this level of access. But health and wellness and happiness are active choices. We seek them out and they sustain us so we can sustain others.

In truth the real relationship between health and wellness is this ability to understand our role in the world and persevere. We are not victims of our happiness; we are authors. We may not be always happy but we do need opportunity, freedom, and perspective on what wellness means to us.

Creating a world where this choice is even an accessible is what we’re really talking about here. Purpose, health, love, dreams, desire, and opportunity. These are what we build sustainable health and wellness programs around.

Keeping the spirit and body strong when the world is unfair

What does this have to do with tai chi? The privilege I have I’m not only knowing tai chi but the opportunity to teach it gives me music and helps others build systems to manage their fear their anxiety their health and their body. It is my tool to keep my goals in mind and my spirit strong.

Pain is an evitable, suffering is a choice. Health and wellness are important individual and social constructs. The fact that I get to share something I love and help others is what makes this is sustainable goal for me.

it all goes back to my three and five philosophy. Whatever you put into a system should be designed and managed so that you always get more than what you put in. This is the core of sustainability.

For me tai chi is a sustainable goal. What I and others get from it is far beyond what has to be put into it. that is the lesson of tai chi; become the solution by being one with the issue. I think that’s why I chose tai chi for this topic.

and speaking of being more than just the problem or the solution. How cool is that photo ‘Chinese astronauts on Shenzou space station doing tai chi 180 miles above the earth. Regardless of where you are, the truth remains true.

The Foodist: Slow-Cooked Cherry Tomatoes with Coriander and Rosemary

This is another delicious and versatile keeper recipe! The Foodist: Slow-Cooked Cherry Tomatoes with Coriander and Rosemary collected from the garden. So good over campanelli pasta with leftover turkey!

Douse ripe cherry tomatoes in lots of olive oil and slow-roast to golden deliciousness. Then use it as pasta sauce, a topping for bruschetta, a grain bowl addition, over pasta, or as a side to scrambled eggs.

This recipe is so flexible you can add virtually anything to it. Try adding wedges of shallots, leek, or onions. They all roast deliciously with this tomato base.

INGREDIENTS:

• 1.5 lbs ripe cherry tomatoes
• ½ head of garlic
• 2 sprigs rosemary
• ½ cup extra-virgin olive oil
• ¾ tsp. coriander seeds
• ¾ tsp. kosher salt
• 1 Tbsp. red wine vinegar
• Optional:

  • Pasta
  • Chopped Turkey

DIRECTIONS:

1. Mix oil and spices together in a bowl.
2. Place a rack in middle of oven; preheat to 350°.
3. Toss tomatoes, garlic, rosemary, oil, coriander seeds, and salt in a shallow 2-qt. baking dish to combine.
4. Turn garlic cut side down, then roast tomatoes, tossing 2 or 3 times, until golden brown and very tender, 40–50 minutes.
5. Let cool slightly.
6. Then mix garlic and tomatoes and add vinegar and toss to coat.
7. Once the sauce is ready, serve over whatever you like!

The Foodist: Oyster Mushroom and Pork Soup

The Foodist: Oyster Mushroom and Pork Soup. It is good, delicious, fresh and filling. The ingredients are simple but very high quality.

I would pay good money for this soup at a restaurant. It is one of the best meals I have had this fall. I am certain you will love it.

INGREDIENTS

• ¼ cup low sodium tamari or soy sauce
• 2 tablespoons rice vinegar
• 2 tablespoons maple syrup (I skipped this because of Jim)
• 1 tablespoon toasted sesame oil
• 1 tablespoon gochujang or 1 teaspoon sriracha

  • (I substituted all the above for pork broth… not vegan I know)

• ½ pound oyster mushrooms or sliced shiitake mushrooms
• 4 ounces noodles
• 1 tablespoon sesame oil or neutral flavored
• 1 cup julienned carrots or coarsely shredded
• 6 green onions cut into 1-inch pieces
• 4 baby bok choy stems trimmed, outer leaves separated, and small inner leaves left attached
• 2 teaspoons toasted sesame seeds for garnish (optional)

  • Thin sliced meat as used in hot pots optional. I used pork shoulder bacon
  • (again not vegan but needed to use…. I would do it again.)

DIRECTIONS

1. Make the sauce: In a medium bowl, mix the soy sauce, rice vinegar, maple syrup, toasted sesame oil, and gochujang. Set aside.
2. Cut the mushrooms: Use the tip of a sharp knife to cut the oyster mushrooms from the firm central stem. Discard the firm stem.
3. Cook the noodles according to the directions on the packet until al dente.
4. Cook the mushrooms: Meanwhile, heat the oil over medium-high heat in a large non-stick skillet or wok. Stir-fry the mushrooms for about 7 minutes, or until golden brown. Transfer to a plate.
5. Cook the vegetables: Add the carrots, and green onions to the skillet and stir-fry for about 1 minute, or until the carrots are just tender. Add the bok choy and cook for about one more minute, or until the leaves are just wilted.
6. Combine the ingredients: Add the cooked noodles, and sauce to the skillet and mix to combine. Fold in the mushrooms and heat until warmed through. Garnish with toasted sesame seeds.

NOTE: Rick would have added a poached egg.

Parterre Herb Garden Update 2022

I wanted to provide an insight on the parterre herb garden update 2022. The culinary parterre is a delight to see and smell! Harvesting is a delight and a chore.

On a Wednesday in August we harvested the chives, oregano, parsley, rosemary, sage, thyme, and savory. Then we harvested the mints, the lavender, yarrow, and the echinacea, chamomile, rose hips, and hibiscus. It was quite a haul.

Timing Is Everything

When you pull a full harvest, you must always be ready to prepare them. The herb porter I bought from Monticello works like a charm. The bag is set on the frame and has drain holes so water and air can move about.

I use both a dehydrator and air hanging to harvest the herbs. Both work equally well. But the dehydrator is faster. Air drying in the house is a really charming affair.

Preservation Tips

After everything is sufficiently dried, you must store them properly. I just use old spice bottles and new labels. The medicinal herbs I just store in boxes lined with parchment paper.

The worst thing one can do with herbs is to harvest and not be ready to preserve. I have lost herbs to rot because I was unready to preserve them. Just be ready to spend the two hours prepping the herbs to dry.

The Foodist: Zucchini Boats with Rice

This is a spring and summer staple! The Foodist: Zucchini boats with rice. It’s good in the same way as The Foodist: Poached lemon and salmon over zucchini noodles is good.

There are times when a body needs to eat fast and well to get the job done on an urban farm. The amount of flavor, nutrients, textures, and Yum yum of this dish can’t be beat! And it is really easy to make and digest, a definite win in my book!

INGREDIENTS

• ½ cup brown rice, uncooked
• 4 zucchinis
• 1 Tablespoon extra-virgin olive oil
• 1 shallot, finely chopped
• 4 garlic cloves, minced
• 2 teaspoon Italian seasoning
• 1 tomato, diced (1 16oz can of fire roasted chopped tomatoes, drained)
• ½ teaspoon salt
• 1 cup mozzarella, grated
• ¼ teaspoon red pepper flakes

DIRECTIONS

1. Cook the rice according to package instructions. Reserve cooked rice.
2. Halve zucchinis lengthwise and hollow out the flesh using a spoon. Place flesh in a small bowl and roughly chop.
3. Place zucchini halves into a large baking dish or baking sheet. Preheat oven to 350 degrees F.
4. In a large skillet over medium-low heat, warm olive oil for 1 minute. Add zucchini flesh and cook until water is gone, about 5-7 minutes. Add shallot and cook for an additional 3-4 minutes. Add garlic and Italian seasoning and cook for 1 more minute. Remove from heat.
5. To zucchini flesh-shallot mixture, add cooked rice, tomato, and salt. Stir to combine.
6. Distribute rice mixture evenly into each zucchini half. Place in oven and bake for 30 minutes.
7. Top each zucchini half with mozzarella and bake for an additional 10-15 minutes, or until the cheese melts and starts to brown.

NOTES

• Substitute brown rice with your favorite grain. White rice, farro, quinoa, or barley would all work great. Cook according to package instructions. And if you are short on time, make your grain ahead of time.
• Add your favorite protein to make it a heartier meat dish. Chicken, turkey, chickpeas, or tofu would all be great additions!
• Make ahead: Prep your zucchini boats up to one day ahead of time and store in the refrigerator. Bring to room temperature before baking by placing them on the counter for around one hour.
• Substitute Swiss, provolone, or your favorite soft, mild cheese in place of mozzarella.
• Make vegan/dairy-free: Substitute the mozzarella for your favorite plant-based cheese. Just be sure that it’s one that melts well, as some melt better than others.
• To store: Leftovers should be stored in the refrigerator for up to 3 days.
• LAST NOTE: These really do store well, and they are just as good heated in a microwave! Add marinara to spice it up a bit! Super good!
• To reheat: Place zucchini in an oven preheated to 350 degrees F. for about 15 minutes.
• Serve as a main entree or side

Update on Storage and Preservation

This year I moved the wire mesh preservation shelves from the cellar stairs and into the (messy) cold storage room behind the kitchen. There is far less moisture in the atmosphere in this room. So it is time for an update on storage and preservation of food at Mezzacello.

In the past I have had real problems with rot and mold, so I switched to just root vegetables and onions. This year I learned that I can store wet vegetables like squash and apples; don’t let them touch and allow air to flow around them.

So this summer I will once again produce squashes and apples, as well as lemons and oranges and use this same system for storing them as long as I can. This is definitely a much better way to store food over time.

Lesson: Food From Waste and Ash

This lesson: food from waste and ash is a reflection on what we as city dwellers consider waste. Why do we waste food? Why is it that we see food as a disposable item?

UN 17 Sustainable Development Goals

This is a great opportunity to get students to reflect on Sustainable Development Goals 1-8. It covers value, nutrition, entropy, waste, and reuse. These are the backbone of sustainability.

On a farm – especially and urban farm – It is expensive to waste materials. Then you must buy more to keep the system sustainable. But what if you didn’t throw food away.

Discussing Disease

The opposite side of this is disease, rot and smelliness. We know that is unsanitary and most likely dangerous. How can we maximize the usefulness of food and keep systems sustainable.

In two short words:

1. Triage
2. Compost

Materials

• Various sources of food preferably grains, proteins, vegetables and oils
• A weight scale (digital preferably)
• A series of bowls
• The contents of the kids leftover lunches
• A chart for identifying caloric indexes of certain foods
• A compost bin

Instructions

1. Collect the food items and organize them

   1. Make certain there is adequate space and sanitation
   2. Gloves are a plus here
   3. Allow students to feel uneasy about this process

2. Recycle paper, metal, foil, and plastic if you can
3. Determine how much raw material you have by weighing it as a whole
4. Record that number.
5. Begin sorting food by its level of decay
6. Store food that is deemed as decayed in a safe, close place, you will need it soon
7. Continue sorting food by its level of caloric density

   1. Use this Caloric Density Chart

8. Once we have correctly identified food that can be reused begin to further process it

   1. Should humans eat this?
   2. Can Chickens eat This?
   3. Can Ducks eat this?
   4. Can songbirds eat this?
   5. Can rabbits eat this?
   6. Can fish eat this?
   7. Can crickets eat this?
   8. Can worms eat this?

9. Consult the Animals Maintenance and Health Page to see what each animal Can eat
10. Weigh the now reprocessed streams of food by the gram

    • A few Math and Logistics notes
    • 50 lbs (22,679 Grams) of feed costs $18 – that is $.007 per Gram

      1. How much feed offset have we achieved?
      2. How long would it take us to pay for a bag of feed?

11. Create a table on the whiteboard that when given the cost of animal feed, how much money have we saved?
12. If you have space, allow students to perform calculations on a whiteboard or on paper
13. Allow them to work together
14. If one student has strong multiplication and math skills, ask them to teach someone else
15. Ask the students what they think they learned here

The Foodist: Pasta with Mussels