A Poem About Pomes

This is a poem…a poem about pomes…another type of fruit…that I can’t wait to bring home…

Sorry, the words “poem” and “pome” are too similar that I couldn’t resist.

But what are pomes?

Pomes are those fruits that have a relatively hard flesh surrounding a central core of seeds, fruits such as apples and pears.

As far as the nutritional value of fruits classified as pomes, pomes provide as much as 15% of the amount of vitamin C and 17% of the amount of fiber that your body needs each day in only one medium-sized apple….Pomes also contain many types of strong antioxidants.

As far as the health benefits of fruits classified as pomes…they can help you lose weight, improve your digestive system,and lower your risk of cancer, heart disease, diabetes, asthma, and other chronic health conditions.

Examples of pomes include apples, pears, nashi and quince. We will be looking at more of fruits classified as pomes in future posts. Right now my main goal is to finish a Master List of Clean Food Eating and get you thinking about your next trip to Sprouts or Whole Foods so that you don’t appear lost.

Pumpkins…The Why

Not only does pumpkin make such awesome treats to eat and enjoy, pumpkin can also be enjoyed as a treat to help you feel pampered and relaxed.

Why should you consider using pumpkin in your “beauty routine” in the first place?

Pumpkin is packed with vitamins—such as vatima B, vitamin C, and vitamin E… as well as beta-carotene. This means that it helps promotes healthy skin and hair.

Other ingredients commonly found in these products…or used when you’re making your own…include…


1.Coconut or Olive Oil…These both moisturize the skin, act as an antioxidant, and keep your skin looking younger.

2. Spices…Not only is the “aromatherapy” of the spices rejuvenating, awakening, warm, and comforting…cinnamon also stimulates better blood circulation all over the body and brings blood to the surface of the skin…resultting in plumper skin with a healthier glow, as well as healthier hair.

3. Sugar…Sugar helps the skin retain moisture and gently exfoliates dead skin away.

4. Vitamin E…Vitamin E not only benefits your skin, but also extends the shelf life of your ingredients.



Not only that…these cosmetics and concoctions will enable you to enjoy the sweet, nostalgic aroma of pumpkin all year long.



So first let’s look at what I call OTBC products…those Over the Beauty Counter products…and then we’ll talk about a few ideas that you yourself can make at home.


Acure-Energizing Body Wash,,,availabile at Target or Kroger…ungredients iunclude organic Argan oil, sea buckthorn oil, Moroccan Argan stem cells, coq10, and pumpkin seed oil


Desert Essence Organics Hand & Body Lotion–Pumpkin Spice—…available at Sprouts…other fragrance options—Island Mango, Italian Lemon, Tropical Coconut, Coconut Lime, Bulgarian Lavender, and Spicy Vanilla Chai

 One Love Organics,,,available at Nieman Marcus…ingredients include pumpkin seed oil, sunflower seed oil, green tea seed oil, kelp extract, sea buckthorn oil, chia seed extract, rosemary leaf extract, and rooibos tea extract




Other OTBC products containing pumpkin in some form of fashion include…


—Bath & Body Works Marshmallow Pumpkin Latte Super Smooth Body Lotion…available at Bath and Body Works…(go figure)


—Burt’s Bees® Burt’s Bees Lip Balm, Pumpkin Spice with Beeswax, $2.97, available at W-almart

—EcoLove Shampoo Orange Collection

Ecosevi Pumpkin Seed Shampoo-

—Good Earth Beauty Shampoo Pumpkin Chai Natural…available at Amazon

—Hempz Pumpkin Spice & Vanilla Chai Body Moisturizer…available at Ulta

—Native Deodorant Kit…available at Native

—Peter Thomas Roth Pumpkin Enzyme Mask Enzymatic Dermal Resurfacer…available at Sephora

—Sara Happ Pumpkin Spice Lip Scrub Kit…available at QVC




Now as far as DIY ideas…

Pumpkin Body Scrub…Combine…

    • 1C brown sugar
    • 1/2C coconut oil, room temp
      1Tbsp cinnamon
      1 vitamin E capsule
    • ½C pumpkin puree

Scoop body scrub into an airtight container and store in the fridge for up to four days. Before using, let the mixture come back it warm up to room temp and stir if needed.

This scrub is best when used immediately because the longer it sits, the more the sugar will dissolve and the less exfoliating the body scrub will become.

The scrub will last for about two months as long as the airtight container hasn’t been opened.



Pumpkin Hair Conditioner…Combine the following ingredients…

  • 1/2C pumpkin puree
  • 1/4C yogurt
  • 2Tbsp honey
  • 1Tbsp coconut oil

Pumpkin Hair Serum…This hair serum helps repair dead ends and control “fly-away” hair.  Using apricot seed oil instead of pumpkin oil keeps the pumpkin oil from making your hair feel so weighted because the oil is so much lighter.

To use the serum, lightly spritz water in your hair…and then comb the pumpkin serum through your hair.

Pumpkin Hot Oil Treatment…Combine equal amounts of coconut oil and pumpkin puree. Heat on top of your oven over low heat. Let cool slightly. Apply to soaking wet hair, working from the ends to the roots. Wrap hair in a hot towel, Wait twenty minutes. Rinse well.

Pumpkin Oil Hair Vitamin Mist…Fill a spray bottle with two ounces of pumpkin seed oil and 1Tbsp coconut oil. Fill the bottle with distilled water. Shake before each use.

Pumpkin Puree Hair Mask…Mix together…

  • 1tsp argan oil
  • ½C pumpkin puree
    2tsp coconut or olive oil (unrefined)
    1tsp cinnamon
    1 Vitamin E capsule

Apply the concoction on your hair, making sure to cover your strands from tip to roots. Put on a shower cap to keep the goop from dripping all over while you wait. Wait at least 25 minutes before shampooing your hair. Use this mask once or twice a week to help make your hair soft, shiny and silky.

Pumpkin Seed Oil Hair Mask,,,Another option as far as a hair mask would be to use…

1 Tbsp. pumpkin seed oil
1/2 apple puree
1 tbsp. shea butter
1 egg

Process half of the apple in your blender. Add shea butter and pumpkin seed oil. Whisk egg by itself. Stir the egg into the mixture. Apply to freshly washed hair. Leave in for twenty minutes. Rinse out.

Brisk Breakfasts to Brag About

I feel like I have gone on so many tangents while writing this blog that they couldn’t possibly be counted.


I have gone all the way from learning to live a cruelty-free lifestyle and clean eating…to making scones with lots and lots of sugar and butter.

This latest tangent has been a result of “the resident five year old” going back to school.

Realizing that he never eats his lunch at school, I have learned the importance of making him a good breakfast instead.

So I have wanted to build myself an arsenal of breakfast recipes to keep him well fed…and hopefully well behaved at school.


So before we go on, let’s give our “breakfast cookbook” a Table of Contents…




Table of Contents

The Great Pumpkin…and What’s So Great About It?

So are pumpkins merely for setting by your door every Halloween…and perhaps using a can of pumpkin to make pumpkin pie every Thanksgiving?

Actually no…they have far too much nutritional value to keep on the back burner…or out of your oven…

Pumpkins are actually packed with vitamins and minerals such as…




1.Antioxidants.…Pumpkins contain antioxidants—specially the carotenoids alpha-carotene and beta-carotene—as evident by their bright orange color.

Beta-carotene is especially important because it is easily converted into vitamin A…which in turn triggers the creation of white blood cells that fight infection.

As far as health, antioxidants may reduce your risk of developing certain illnesses, such as…

  • age-related macular degeneration
  • asthma.
  • certain types of cancer, including prostate and colon cancer
  • degenerative damage to the eyes
  • diabetes
  • heart disease

As far as beauty, antioxidants help reverse UV damage and improve skin texture.



2. Calories...One cup of cooked, boiled, or drained pumpkin without salt contains 49 calories.


3. Carbohydrates...One cup of cooked, boiled, or drained pumpkin without salt contains 12.01 grams of carbohydrates.


4.Cholesterol…One cup of cooked, boiled, or drained pumpkin without salt contains no cholesterol.


5.Fat…One cup of cooked, boiled, or drained pumpkin without salt contains 0.17 g of fat..


6. Fiber…One cup of cooked, boiled, or drained pumpkin without salt contains 2.7 g of fiber, while canned pumpkin provides over 7 grams of fiber….helping you reach the recommended daily allowant for fiber intake of between 25 and 30 grams.

Fiber is important for slowing the rate of sugar absorption into the blood…promoting regular bowel movements…and supporting the digestive system in general.


7. Protein…One cup of cooked, boiled, or drained pumpkin without salt contains 1.76 grams of protein.




8. Vitamins

Vitamin AOne cup of cooked, boiled, or drained pumpkin without salt contains more than 200% of the recommended daily allowance (RDA) of vitamin A….whicv is very important if you don’t want to grow bald before you’re fifty.

Vitamin B…Pumpkin is a good source of most of the B vitamins—such as niacin, riboflavin, B6 and folate. This makes pumpkin great for treating acne, improving circulation, and increasing cell turn over and renewal.

Vitamin C…Vitamin C helps prevent wrinkles and skin cancer, promotes collagen production, and improves skin tone and elasticity….also strengthens hair follicles….

Vitamin C...One cup of cooked, boiled, or drained pumpkin without salt contains 19% of the RDA of vitamin C. Vitamin C is important for the immune system, especially important on days like today when the temperature is lunging from 85 degrees today to about 50 degrees tomorrow….

Vitamin E…Vitamin E stimulates blood circulation in the scalp, which then promotes hair growth also.




9. Minerals…Pumpkin contains extensive amounts of two vital minerals—potassium.. and zinc.

Potassium helps promote healthy hair and regrowth….while zinc prevents and treats flaking, irritation, and itching scalp.

Other Nutrients…One cup of cooked, boiled, or drained pumpkin without salt contains 10% or more riboflavin…and 5% of thiamine, folate, and pantothenic acid,

Don’t Berry Your Head in the Sand About Berries

  • My goal in this series of posts is to break the Raw Foods Master Grocery List into as many specific subgroups as possible…
  • So let’s take a look at several different kinds of berries that may be available in your local produce aisle or farmer’s market so that we will be able to make smarter choices as to which we stick into our carts…and eventually into our mouths…



  • Nutritional Benefits…high antioxidant, fiber, and calcium content…One half cup of acai berries contains seventy calories and five grams of fiber…one of the best sources of antioxidant polyphenols
  • Source…grow on acai palm trees native to the Brazilian Amazon region
  • Taste…Bitter, rich and mildly sweet
  • Uses…smoothies, juices, breakfast bowls



  • Description…dark blue berries, similar to blueberries that are found mainly in Europe
  • Nutritional Benefitseffective at reducing inflammation….can lower your risk of heart disease…increases “good” HDL cholesterol and reduces “bad” LDL cholesterol
  • Usesjamsfoolsjuices, pies, liqueurs, sorbets, crepes, and other desserts



  • Nutritional Benefits…high content of manganese, vitamin K, fiber, and vitamin C…amazing source of healthy antioxidants and vitamins…compared to berries such as blueberries, cranberries, and red raspberries, blackberries are one of the healthiest berries you can eat.
  • Uses…delicious eaten fresh, but also work well frozen or cooked…popularly used in jams, pies, sauces, and desserts




  • Health Benefits…lowers the risk of heart disease…helps lower “bad” LDL cholesterol levels…may lower the risk of diabetes…can improve insulin sensitivity and reduce the risk of type 2 diabetes by up to 26%…slows the rate of cognitive decline…reduce blood pressure…protect against aging and cancer…weight loss and anti-aging effects.
  • Nutritional Value…great source of vitamin K…contain good amounts of fiber, vitamin C, and antioxidants…renowned as a superfood…low in calories yet high in nutrients…powerful combination of vitamins and minerals
  • Uses…jams, muffins, sauces, and desserts…breakfast foods such as cereals, muffins, and pancakes…common in salads and desserts…pieturnovers, shortcake, or cobblers…sorbet or ice cream



  • Health Benefits…help reduce plaque build-up in your arteries…help with weight loss….help prevent urinary tract infections…support post-menopausal health…improve digestion…have anti-aging properties…drinking cranberry juice can reduce cholesterol, blood pressure, oxidative stress, and “stiffness” of arteries
  • Nutritional Value…rich in vitamin C…packed with fiber and antioxidants
  • Uses…syrups or other preserves….cranberry juice…jams and sauces….traditional accompaniment to Thanksgiving dinner


Goji Berries

  • Nutritional Value..contain high levels of vitamin A and zeaxanthin
  • Health Benefits…reduce the decline in eye health due to aging…can give you a much-needed energy boost
  • Uses…traditionally used as food as well as medicine
  • particularly rich in nutrients that contribute to eye health…also contain important antioxidants.



  • Health Benefits…boosts bone strength…often used medicinally for their anti-inflammatory properties
  • Nutritional Value…particularly high in vitamin C and fiber
  • Uses…cobbler, jams, pies, and other highly sweetened dishes…can also be used to make sauces that go well with duck and game


  • Uses…juice, wine, raisins, vinegar
  • Nutritional Value….excellent source of antioxidants
  • Health Benefits…can help lower both blood pressure and heart rate…can help reduce your risk of getting type 2 diabetes…can also help reduce blood cholesterol and oxidative stress…may even benefit brain health and improve your memory



  • Huckleberries are teeny tiny deep purple-blue berries that are remarkably sweet. They are
  • Uses…great sprinkled on ice cream…pies, tarts, jams, and sauces…perfect addition to baked goods, drinks, and even barbecue sauce
  • Nutritional Benefits…were harvested by Native Americans, who used them both as food and to treat pain and infections…has antibacterial properties

Note…this post is a work in progress…will be adding more berries to the list in the days ahead before finishing out Raw Foods Master Grocery List…thanks for being patient…




  • Varieties…There are three different types of raspberries—back, red, and purple. Red is typically the first color that comes to mind when you mention raspberries, but actually black raspberries provide the most health benefits.
  • Health Benefits…can reduce risk factors for heart disease, such as blood pressure and blood cholesterol…help ward off inflammation…can help fight wrinkles
  • Nutritional Value…full of fiber and antioxidants…high concentrations of Vitamin C
  • Uses…suitable for fresh eating, sauces, and preserves.




  • Nutritional Value…one of the best sources of vitamin C….top-ranked for antioxidant content
  • Health Benefits…help fights cancer and boosts immunity…lower the risk of heart attack and protect against heart disease…good for lowering inflammation…help blood pressure
  • Uses…delicious on cereal, as a shortcake, in a smoothie, or baked into muffins…match up nicely with other berries, melons, and tropical fruits in a simple fruit salad…jams and jellies…dipped in chocolate

    Pumpkins…The Which

    Ghosts and goblins, squash and pumpkins

    Found on every aisle

    As the shippers rush home with their treasures

    Hear the whispers, see the costumes

    Sitting there on display…

    And above all this bustle you hear



    Halloween, Halloween…

    It’s creepy time in the city.

    Hslloween, Halloween…

    Soon it will be Halloween.


    City sidewalks, busy sidewalks

    See the kids walking by

    At each door they will ask for some candy.

    Hear them all say “Please” and “Thank You”

    As they say “Trick or Treat”

    Soon it will be Halloween.


    Halloween, Halloween…

    It’s creepy time in the city.

    Halloween, Halloween…

    Soon it will be Halloween.

    (Original poem written by yours truly…think of it as corny or creative…your choice)



    This is the only time all year that you will see the color orange plastered everywhere you look. Suddenly you look up, and there’s almost as much orange to be as you look around as there is green.

    I personally love this time of year because pumpkins are about the only food out there with such a sweet, cinnamon-y taste…a taste that reminds of us Halloween and Thanksgivings as we were growing up.

    Read the next few posts for some ideas for great homemade gifts to give your  neighbors, teachers, and whoever gives me an unexpected gift during the upcoming holiday season.

    These posts will highlight ways to cook with pumpkin…make awesome coffee…decorate…and stir up your own DIY beauty concoctions, such as hair masks and facials.

    But first let’s take a brief look at which pumpkins to buy so that you don’t end up leaving the produce section with a lemon.

    Going to the closest pumpkin patch to pick out your pumpkin(s_ can actually end up being more stressful than you would think.

    Suddenly you find yourself surrounded by all of these small round spheres in all  sorts of colors and sizes…

    Which one should you actually buy?

    Let’s take a quick look at your options, and your best bets.





    The Gray Ones

    Kakai...These are the gray ones with orange stripes or ribbing…even though these pumkins are edible, they are better known for their blue seeds, which can be roasted.


    The Green Ones

    Fairytale…These are the flat, dark green ones with deep vertical ribbing that are about 15″ around and 6″ high and weight anywhere from twenty to thirty pounds. Use these for cooking, especially for baking pumpkin pies.


    The Orange Ones

    Baby Bear…These are the flat orange ones out of this grouping…and are best for…pies, roasted pumpkin seeds, and using as a bown to serve soupf, stews, and chili.

    Baby Pam…These are the deep orange, ir yellow if immature. .very smooth ones. These supposedly have a sugary, starchy, string-less, and dry flesh…choose these if you are willing to spend the extra time prepping the pumpking.

    Long Island Cheese…These are the pale yellow or orange ones that .have light vertical ribbing on their exterior.

    Musee de Provence:…These are the yellow-orange ones with deep and distinct vertical ribbing. These are great for snacking on because they have a rich, sweet, creamy, taste. In fact slices of this pumpkin are often sold in French markets.

    Tiger…These are the flat yellow ones that have orange mottling that are about 5″ around and 3″ high in size. They have a recessed stem and deep vertical ribbing the top that fades at the bottom

    Winter Luxury…These are pale orange round ones with a unique netted-looking


    The Red Ones

    Lakota…These are the red ones with green and black markings and light ribbing…and supposedly they taste like butternut squash.





    The White Ones

    Baby Boo…These are the bright white palm-sized ones out of the group. Supposedly their flesh is inedible…so use these only for…decorating.

    Casper…These are the bright white ones that are .more round than squat…and have slight ribbing on their exterior.

    Lumina…These are the bright white., smooth ones.

    Marina Di Chioggia…These are the squat green ones that have a thick and warty​ skin. They are actually a favorite for cooking because they have such a sweet flavor.

    White Ghost…These are the pure white, squat ones.

    The ABC’s of Strawberries

    Before we jump ahead and talk about more interesting things like berry picking and berry recipes that will make you merry, I thought that it might be helpful to look at the benefits of including berries in your diet…

    So let’s look closely at the ABC’s of strawberries…


    A…Antioxidants…Berries are a great source of antiIoxidants. Antioxidants are important for helping to prevent heart disease, cancer and age-related blindness. The berries that contain the most antioxidants are blueberries, blackberries, and raspberries.


    B…Blood Pressure…Berries contain antioxidants that help prevent high blood pressure.


    D…Diabetes….Berries are a good option for diabetics because they typically have less sugar than other types of fruit.


    F…Fiber…Berries are a good source of fiber, particulary the soluble fiber that helps slow down the movement of food through your digestive tract so that you are less hungry and feel full faster. Here are the fiber and carb contents for a cup of different types of berries…

    • Blackberries: 10.2 grams of carbs, 5.3 of which are fiber
    • Blueberries: 14.5 grams of carbs, 2.4 of which are fiber
    • Raspberries: 11.9 grams of carbs, 6.5 of which are fiber
    • Strawberries: 7.7 grams of carbs, 2.0 of which are fiber


    H…Heart Health…Berries can reduce your chances of having a heart attack.


    I…Insulin Levels…Berries may protect you from having high blood sugar levels and improve your insulin response.


    M…Mental Health…Berries contain anthocyanins, the flavonoids that give them their color. These flavanoids help keep your mind sharp as you age. People can postpone mental decline by about 2 ½ years by eating berries. Berries can also help prevent Alzheimer’s disease because berries protect you from the damaging build-up of toxins over time.


    P…Parkinson’s…Eating at least two servings of berries per week can decrease your chances of developing Parkinson’s disease by twenty-five percent.


    P…Potassium…Berries, especially currants and gooseberries, are great sources of the mineral called potassium that helps lower blood pressure.


    V…Vitamins and Minerals…One cup of strawberries contains an entire day’s worth of heart-healthy vitamin C …in fact one cup of strawberries provides 150%RDI for vitamin C….as well as a high content of the vitamin B, which is important for helping keep arteries clear.


    U…Urinary Tract Infections…Berries, especially cranberries, can help prevent urinary tract infections.


    W…Weight Control…Berries help make you feel fuller faster.


    Have a Berry, Berry Christmas and a Happy New You

    • We all know what berries are…those small, soft, round, brightly colored fruits that make the produce section actually seem more inviting…juicy
    • The varied taste, colors, and textures of berries makes them one of the most popular fruits. The gamut runs from black currants to grapes…blueberries to gooseberries…cranberries to gooseberries…grapes to goji berries…and so on and so forth.
    • Some fruits that we typically think of as berries actually are not berries according to the “smart people”…including raspberries and strawberries…
    • While other fruits that we would think shouldn’t be classified as berries actually are… such as 
    • The most popular berry is the strawberry. In fact, twice as any strawberries are produced around the world as the sum of all other berries combined.
    • In the next few posts, we will be talking about the reasons that you should include berries in your diet, the different types of berries that might be adding color to your local produce aisle, and a few basic recipes to get you in a berry, berry good mood.  

    The Scoop on Drupes

    I debated whether or not to jump to another category or talk about the different types of fruit in this post, but I think that breaking the fruit category into smaller categories will help you as you plan your grocery list and hit the store.

    So let’s begin by talking about the scoop on drupes…


    What is a Drupe?!

    • One type of drupe is the stone fruit, those fruits that are composed of a skin that surrounds a fleshy fruit part with a hard seed or pit in the middle.
    • There are two different types of stone fruits—freestone fruits, those where the seed can be taken out with no problem—such as nectarines, peaches, plums, prunes, and cherries.
    • And then clingstone fruits, those where the seed is a pain in the butt to take out—such as peaches, plums, cherries, olives, apricots, and mango. 
    • Another category of drupes is the tryma. These are nut-like drupes that actually grow within an outer husk—such as walnuts, coconuts.almonds, and cashews.
    • Finally there are bramble fruits—such as the blackberry and the raspberry—fruits that consist of what are known as drupelets, small or large clusters that have a small hard seed inside.
    • Nutritionally speaking, drupes are rich sources of vitamins, minerals, and fiber. The nutritional value will vary from fruit to fruit. We will look at these fruits and their nutritional value in future posts…right now I just want to break down our shopping list for our next road trip to Sprouts or Whole Foods into as many little categories as possible.


    Which Fruits are Classified as Drupe











    Let’s Start By Hitting the Fruit Aisle with Great Style

    Obvioiusly fruits are an important part of a healthy diet, but how many of us stumble into the fruit aisle only to look at the pretty colors and then walk away because it would be so much easier simply to grab yet another granola bar out of a box and call it a day.  

    But fruit is God’s candy…and far too many of us are missing out on one of His greatest gifts….not to mention foods that rank high in antioxidants, vitamins, minerals, fiber and other nutrients.

    Botanically speaking, a fruit is classified as a drupe as long as that fruit has seeds. So surprisingly, that means that tomatoes, eggplants, peas, beans, and wheat grains are actually all fruits.

    In the next few posts, we will be talking about the different classifications of fruit so that we can start hitting the fruit aisle with style.

    Fruit is typically classified into five different categories…

    1.  BerriesWe probably can all figure out which fruits are berries—those fruits that are small  and juicy and do not have a stone or a pit. Typically when you think about berries, you think of…

    • blackberries
    • blueberries
    • cranberries
    • raspberries
    • strawberries

    2.  Citrus…These are those fruits that have a thick tangy rind and sectioned pulp inside. Typically when you think about citrus, you think of…

    • lemons
    • limes
    • oranges

    3, Drupes…These are fleshy fruits that have a large seed. Typically when you think about drupes, you think of…

    • apricots
    • cherries
    • peaches

    4. Pepo…These are those fruits that have multiple seeds throughout the flesh or grouped together in the center. Typically when you think of pepeo fruit, you think of melons.

    5. Pomes…These are those fruits that have a fleshy area surrounding a core containing seeds. Typically when you think of pomes, you think of apples and pears.

    6. Tropical fruits….Typically when you think of tropical fruits, you think of…

    • bananas
    • guavas
    • mangoes
    • papayas
    • pineapples

    In the next few posts, we will keep exploring the grocery store with me…so let’s go shopping…shall we?!