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Dig - Yuerong - she/they: Alright.

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Dig - Yuerong - she/they: So the schedule for this workshop will be will first talk for garden and then talk about table, cuz the worship title is from guaranteed table.

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Dig - Yuerong - she/they: And I'll be doing a garden part. So, as we all know, when you're growing your own food. You're in control of every step of the growing process.

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Dig - Yuerong - she/they: From like says selection to soil and pest management and all the way to harvesting and then the cooking part which we are just had an activity together.

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Dig - Yuerong - she/they: And gardening is also a very relaxing way to connect with nature and to work with your hands. So I'm going to talk about how to design your gardening plan so that it will fits the demands of busy lives as students and as professors and also fitting to a tight budget.

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Dig - Yuerong - she/they: So first,

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Dig - Yuerong - she/they: Mara is going to talk about seasons and places to grow different festivals.

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maurapalacios: Thanks me um

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maurapalacios: Yeah, so

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maurapalacios: I'm not sure where everyone is so a lot of the things that maybe I'll be talking about are more focused to California and like Los Angeles region, per se, but

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maurapalacios: In terms of, you know, the different seasons here in Los Angeles. We have the capacity to actually growth, you know, three times, you know, three different seasons. I guess you can call it

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maurapalacios: And so right now we know we're entering. We're in fall and we're entering winter. And so some of you know the different

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maurapalacios: Things that you can grow during this time are usually like broccoli, you can grow cauliflower bok choy, which is somebody's favorite

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maurapalacios: grows well right now. And so in terms of like different things that you want to keep in mind is you know whether some of these species are actually

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maurapalacios: tolerant to like lower temperatures. And so there's these like two defined groups that are kind of like COOLER SEASON. You know, vegetables, and then you have like your warm season vegetables. And so, yeah, in terms of times of when you'd want to plant these

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maurapalacios: Right after you know summer ends. You want to start putting things into the ground. It also depends if you're growing, you know, your species from seed.

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maurapalacios: Or if you're just buying your plants and so that timing, you need to also kind of keeping to keep in mind. And then in terms of like, you know, spring, and summer species of things to grow, you know, that's pretty much everything else like lettuce, you know, tomatoes, squash,

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maurapalacios: And I guess. Other things to, you know, keep in mind is you know your space, right. So how much space you have.

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maurapalacios: Like the locations that you're going to be planting in. You don't want to have, you know, you don't want to plant anywhere. That's too shady

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maurapalacios: And really like. It's cool because you know there's also plants that are like year round like herbs and things like that. You, you can have those in like a potting plant and you can have them.

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maurapalacios: The entire time. So, you know, like Rosemary. That's usually abundance throughout any season. You don't have to really worry about it. But that's, you know, a little bit of

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maurapalacios: You know, timing and seasons and different things that you can grow in different seasons and then

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maurapalacios: Also, you know, just planning, like what do you want to grow. What are you going to eat, how much do you need and then also sharing right because

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maurapalacios: One thing that I've learned so I just started my garden this year is that you're going to grow, way more than you can consume.

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maurapalacios: And, you know, thinking about ways to give that food to communities or, you know, the people that you know and sharing that love it's always really fun and cool. So hopefully that's a little bit about

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maurapalacios: Seasons and you know places to grow and I'd love to hear you know some of the things that you are all are growing. Currently I'm not growing anything I purchased some tomatoes at a season.

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maurapalacios: Actually they were given to me. And so I didn't want to get rid of them, but

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maurapalacios: They flowered and obviously they're out of season so they're not doing that. Good. So I just took them out because they're sad.

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maurapalacios: So yeah, that's a little bit about information about seasons and places to grow, but I would love to hear you know a little bit about, you know, your experiences. Like, what have you, have been growing. So yes, that's all that I have me

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Dig - Yuerong - she/they: Thank you. Mara. I think we have several people who's living very cold areas.

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Dig - Yuerong - she/they: Does anyone want to share if you have anything growing right now and house.

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Dig - Yuerong - she/they: We're going to go on and talk about the signing a sustainable garden because while you're growing food for yourself and for others maybe

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Dig - Yuerong - she/they: It's important to keep a lot of good practices in mind. So first on the crop rotating practice, it's basically um so when you're growing

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Dig - Yuerong - she/they: A same families have plans those plants will want like same type of nutrients from the soil. So as you can imagine, if you plant them in the same spot, year after year. Eventually that part of the soil will be deplete to all the nutrient of the same kind, will be gone. So, so I want us anymore.

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Dig - Yuerong - she/they: So rotating different plans families through specific sessions as a garden will definitely help to prevent depletion of certain nutrients to keep your soil very well balanced and also

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Dig - Yuerong - she/they: Rotating also have another benefit, which is the the depth of how deep the root is reaching so if you keep rotating vegetables, which are reaching different depths of the garden bed.

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Dig - Yuerong - she/they: It can help to prevent soil compaction and it will allow routing.

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Dig - Yuerong - she/they: Easier for the next festival that you are growing in the same spot. And the second point is to control disease.

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Dig - Yuerong - she/they: And also weeds and pass because the bacteria and spores that attack specific plans can survive or winter and they will just go on the same plans next year.

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Dig - Yuerong - she/they: So a good thing to do is to rotate your crop. So the same disease won't be able to attack the same plans. Again, and also linking to the next point by controlling the disease and pass you will be using less chemicals such as pesticides and herbicides you're guarding water.

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Dig - Yuerong - she/they: Which is very environmental friendly and even when you're just when you're in an apartment like me and you're only doing gardening in pots. It's still helpful to rotate your crops.

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Dig - Yuerong - she/they: Like if you're playing a character right now in the park, maybe

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Dig - Yuerong - she/they: Next season, you will be growing some peace and things

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Dig - Yuerong - she/they: And next

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Dig - Yuerong - she/they: We can talk about some water concerning practices, first of all,

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Dig - Yuerong - she/they: Oh what I just

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Dig - Yuerong - she/they: Sorry.

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Dig - Yuerong - she/they: There you go. I'm sorry. So if you have a garden bed and you're using spray type sprinkler. So the one that rise above the ground and spray

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Dig - Yuerong - she/they: Those type of sprinkler with waste a lot of water because some of the water will be evaporating before they even soak into the ground and also

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Dig - Yuerong - she/they: Those sprinkler what's down the leafs and make them vulnerable to molds and fungus some plans, especially beans and squash are very susceptible to getting their leaves. What

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Dig - Yuerong - she/they: So a spray type sprinkler would not be the best option. The garden. Secondly mulching

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Dig - Yuerong - she/they: By by doing much there's three benefits. First of all, it keeps the weeds down. Second of all,

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Dig - Yuerong - she/they: A return organic matters to a soil. If you're using specific type of mulch. And third, a really conserve water and keep the moisture just being the soil.

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Dig - Yuerong - she/they: Thirdly, adding compost to retain moisture

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Dig - Yuerong - she/they: Because the more organic mattering or soil, the more it will be able to retain moisture. And the last point plant vegetables I use a lot of water close to each other. I think that's a very straightforward point and the picture on the right. As you can see, is an example of crop rotating

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Dig - Yuerong - she/they: The easiest way that anyone can understand it, just to group your vegetables into four different kinds. So leaves fruits roots and

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Dig - Yuerong - she/they: The groom.

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Dig - Yuerong - she/they: The most interesting type guy. I want to talk about today is the lagoons, so they're called nitrogen fixing plants if some of you have already learning class, but the concept is basically they have

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Dig - Yuerong - she/they: The roots and they can

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Dig - Yuerong - she/they: Interact with those special fungus which allowed them to a sub nitrogen from the air and release it into the soil. Some type of machine fixing plants can be beans and peas and peanuts.

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Dig - Yuerong - she/they: And as well as some cover crops like clover. So since legal add nation to soil, it will be nice if it follows a nitrogen loving leafy crops. So as you can see here

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Dig - Yuerong - she/they: We planted a little room, and then the leaves can go into that spot. The next season so it can enjoy all the nitrogen fixing the soil and we can also avoid using

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Dig - Yuerong - she/they: A lot of fertilizer.

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Dig - Yuerong - she/they: And then also roots have another relationship with lagoon day like to break up the soil. So like they grow their roots down so

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Dig - Yuerong - she/they: They are followed by lagoons that like the loose soil texture. So that's some about crop rotating the third one is companion planting, which is a very cool concept on this slide.

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Dig - Yuerong - she/they: masochistic see on the left picture if you just go on search. There's a billion ways that you can put vegetables together and you can also design your own

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Dig - Yuerong - she/they: Couple things to consider is just repellents. So what type of plants will be repelling insects that may be beneficial to another neighbor of it.

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Dig - Yuerong - she/they: And also pollinator. Do you want to plant flowers and specific type of vegetables that attract beneficial pollinator to the to the part of your garden.

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Dig - Yuerong - she/they: And also competition as we talked about the same families on the plants and seeing family will compete for same type of nutrients so you don't want them to be together as well as shade.

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Dig - Yuerong - she/they: Do you want consider if the little plans want the shades or what they're pros being inhabited by the shade as well as natural support for example sunflowers give support on to a lot of climbing vegetables.

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Dig - Yuerong - she/they: So that's all. And there's a really cute picture and just really quick. Let's do a true or false. Um, here's four sets of vegetables.

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Dig - Yuerong - she/they: Using your reaction, I guess. Give a thumbs up for chew and maybe a cloud for false do think I'm deal base. Oh, and tomatoes are good companion friends.

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Dig - Yuerong - she/they: I see clouds clouds.

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Dig - Yuerong - she/they: OK, I see sometimes

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Dig - Yuerong - she/they: Oh, OK. We have a very even distribution of opinion.

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Dig - Yuerong - she/they: But

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Dig - Yuerong - she/they: The answer is that they are are actually very good planning to each other because tomatoes can protect other two from this past called tomato hormones.

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Dig - Yuerong - she/they: So that's something to think to know. Second, do you think spinach Swiss chard and corn will grow good together.

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Dig - Yuerong - she/they: Just to make wild guesses. I see. Clubs. Clubs clouds.

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Dig - Yuerong - she/they: Got two thumbs up

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Dig - Yuerong - she/they: Alright, um, they also actually go very well together because Leafy greens like spinach and Swiss chard, they enjoy growing the shadow of corn.

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Dig - Yuerong - she/they: And the third one potato beings and sell flowers. What do you think

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Dig - Yuerong - she/they: SOUND So I see some some Essie clubs.

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Dig - Yuerong - she/they: All right, we got some stuff. But unfortunately, they do not grow together. I'm sorry if those are too hard, but it's a learning process. No one knows. That's why we're here to learn

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Dig - Yuerong - she/they: Potatoes and beings actually will grow poorly poorly in the company of sunflowers because sunflowers was down the growth and the development of the tubers in potato, as well as beings. Last but not least, audience things Pete's. What do you think

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Dig - Yuerong - she/they: Don't be scared. I say, thumbs up

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Dig - Yuerong - she/they: Clubs.

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Dig - Yuerong - she/they: Okay, that's even distribution, but this law set of friends actually you can be friends, and so on and belong to the family of Elio

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Dig - Yuerong - she/they: That also includes leaks and garlic and Scalia, but all the members of this family inhabit the growth of being plants because they will

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Dig - Yuerong - she/they: exclude, exclude a substance that kills beneficial bacteria on being roots and that will prevent the being plans from adding nitrogen into the soil which we talked about. So yeah, thanks for

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Dig - Yuerong - she/they: Playing the game. It's interesting.

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Dig - Yuerong - she/they: Next,

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Dig - Yuerong - she/they: After we talked about sustainable practices in gardens.

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Dig - Yuerong - she/they: Here is a short video about harvesting fruits. Personally I think harvesting fruit is very straightforward because

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Dig - Yuerong - she/they: Well, there's just three basic rules, you're going to harvest them often at the right time and also use proper tools.

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Dig - Yuerong - she/they: And last but not least, bigger isn't always better. If that makes sense because many vegetables are either pig when they're in mature, such as a lot of salad greens and the kidneys and cucumbers on but also some vegetables such as

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Dig - Yuerong - she/they: I can think of far enough. But yeah, bigger isn't always better. And then I'm gonna play this video.

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Dig - Yuerong - she/they: Let me know if you guys can hear this sound.

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Dig - Yuerong - she/they: Can you share it.

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Dig - Yuerong - she/they: Alright, that's, that's basically it. It's just a very satisfying video of picking vegetables and I love watching

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Dig - Yuerong - she/they: Okay so harvest herbs is a little bit different from harvesting fruits, because you're going to make the educated cutting yourself.

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Dig - Yuerong - she/they: The basic rule is

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Dig - Yuerong - she/they: Take only what you need. Keeping mind that say after you tried herbs. They can last from six months to 12 months so

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Dig - Yuerong - she/they: You don't have to harvest that often. And while you're harvesting. Make sure you know the plans and which part of the planter cutting you can

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Dig - Yuerong - she/they: Refer to this one picture on the right. So some of herbs. We take their flowers and some will take your leaf somewhere take their seeds.

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Dig - Yuerong - she/they: And lastly process immediately because fresh plans can compose very quick and you don't want your baby early to spend so much energy growing and you harvest, but

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Dig - Yuerong - she/they: Did not get used because that's not very sustainable and a lot of people asked in our feedback form, how to cut Earth's. Here's a very simple picture.

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Dig - Yuerong - she/they: Of how to cut bazell. So basically when you see those little leaves just aren't growing maybe not a first one closest to the ground, but maybe the second one you can make a cut like there and cutting herb sometimes will actually encourage more growth to make sure

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Dig - Yuerong - she/they: We also have a very short video of how to try

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It is best to harvest in the morning after the do is dried

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Dig - Yuerong - she/they: Gently rinsing herbs can remove any unwanted material from the cuttings, but may also strip desired oils from the leaves herbs with lower moisture content oregano time

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Dig - Yuerong - she/they: rosemary and sage can be air dried simply tie their stems, together with string and hang them upside down from a rafter or any overhang that allows plenty of air circulation. Keep away from sunlight and check frequently for signs of mold or mildew.

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Herbs with high moisture content men Paragon and bazell our best dried using a food dehydrator or oven to prevent mold from forming.

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Oven drying requires spreading herbs in a single layer evenly across a cookie sheet.

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And setting the temperature at the lowest setting turn and rearrange your herbs every now and then and in a few hours. The leaves should be crispy and ready to store.

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dried herbs are best stored in jars with tight fitting lids. Remember that when using dried herbs in your favorite recipe. They are three to four times stronger than fresh herbs, depending on how well you dry them.

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Dig - Yuerong - she/they: So that's a little video

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Dig - Yuerong - she/they: We had a workshop. Just, I think, two weeks ago by Sophie and we talked about different uses of all different herbs. If you missed that. It's on our website in the recording and it's a very cool shop.

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Dig - Yuerong - she/they: Next slide.

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Dig - Yuerong - she/they: All right. Last thing. What is next, after you harvest everything it seed saving

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Dig - Yuerong - she/they: So every year. If you not know this already one or two variety of heirloom flowers will disappear from the Sikh hello. So it's very beneficial to save the seed, since it's already adapted to your climate and you can grow native and the climate appropriate plants in garden.

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Dig - Yuerong - she/they: And also choose plans that mature during your area during an area scroll season. And there's a lot of maps, you can refer to as a gardener. There's the US US hardiness zone. And there's also climate and sunset zones. And the reason why we want to save seeds is because

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Dig - Yuerong - she/they: That way when you're growing the more adaptive seeds, you will use less soil at additives and supplements and also less water and overall less effort.

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Dig - Yuerong - she/they: I have three examples of how to save seeds first plans like sweet peas, with which you can just pick the pods and keep in keep it in a little packet

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Dig - Yuerong - she/they: The timing of tetrapods is usually why before it opens

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Dig - Yuerong - she/they: And the second one, our plans like puppies, which have their seeds in apart that resembles a salt shaker. They're ready to be harvested when the pod snap of the stem. But if it bends. You will need to give it a little more days.

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Dig - Yuerong - she/they: There types are flowers like senior and Cosmos which produce this seed head and when the seed are right. You are no because when you touch with your hand, you'll be able to scatter them really easily.

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Dig - Yuerong - she/they: Sorry.

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Dig - Yuerong - she/they: And after you save the seed. It's just a process of trying cleaning storing them and replanting them when the season is right.

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Dig - Yuerong - she/they: That is all about gardening. So now I'll give it to Lauren to talk about table and you chance

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Dig- Lauren Olson- she/her: Okay. Um, so we're going to start off talking a little bit about nutrition, Justin. If you want to send out the first poll now.

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Dig- Lauren Olson- she/her: Oh wait, go back may you're revealing the answers.

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Dig - Yuerong - she/they: I'm so sorry.

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Dig- Lauren Olson- she/her: Okay. Most people are probably going to know this. Anyways, um,

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Dig- Lauren Olson- she/her: Okay, great, guys. Got it.

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Dig- Lauren Olson- she/her: Okay, um,

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Dig- Lauren Olson- she/her: Oops, I think I accidentally ended that pole early, but you guys were on the right track. Anyways, um,

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Dig- Lauren Olson- she/her: Oh yeah i know i'm very zoom challenge. So some very basic information about nutrition. I'm obviously not an expert on this.

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Dig- Lauren Olson- she/her: So just the three main components of nutrition are carbohydrates, proteins and fats. So carbohydrates, it's recommended that you get 45 to 65% of these as your

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Dig- Lauren Olson- she/her: Total daily calories and then you can find us and things like fruits and vegetables and what we would typically think of as like sugary things

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Dig- Lauren Olson- she/her: So, and grains as well have a lot of carbohydrates and proteins tend to 35% of your daily calories get these from things like beans eggs tofu meat and nuts as well can sometimes we really high in protein.

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Dig- Lauren Olson- she/her: And then the last one is fat. So this makeup about 30% of your daily calories.

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Dig- Lauren Olson- she/her: So you can find these and things like avocados and oils.

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Dig- Lauren Olson- she/her: And now I'm gonna hand it over to our expert Dr. Ken can, if you have anything to add to this slide or we can move on to

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Dig- Lauren Olson- she/her: The other information here and talk about, say,

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Rana Khankan: No problem. I'm just going to quickly mention just in general, what's a good proportion to have of these different macronutrients, because sometimes we can have

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Rana Khankan: That we can all mentioned our favorite vegetables and favorite foods foods, but you want to make sure that you're eating the right amount of these things. I know you have the percentage of daily calories.

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Rana Khankan: And that can be a little challenging depending on each individual person, because if you're

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Rana Khankan: You know, if you're someone who does a lot of weightlifting, or does a lot more kind of moving around, etc. You might need certain increase in different kind of calories you notice the

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Rana Khankan: Range there for protein varies quite heavily 10% to 35%. So the general general rule of thumb is that you should have about a quarter of your plate of some form of lean meat and

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Rana Khankan: A quarter of your plate should also be some form of starchy carbohydrates and that would include your, your starchy carbohydrates, your rice, your potatoes, your pasta, etc.

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Rana Khankan: And then half of your plate should be really bright colorful veggies that are not have the starchy variety. So that's a general good rule of thumb in terms of when you're looking at what do I put in my dish or my plate. It's about a quarter, quarter and one half.

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Rana Khankan: And then you can keep going.

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Rana Khankan: So I think this is my part right here. This is some interesting tidbits in case you weren't aware. Did you know these are some some fun little conversation starters.

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Rana Khankan: Almost 60% of your brain is made of fat. Now, it's not the same kind of fat that we think of when we are describing

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Rana Khankan: You know, oils and and dairy based fats. We're talking about type of fat that's called the comes in the form of what's called myelin.

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Rana Khankan: And this is essentially what allows your neurons to fire or send their signals and messages, very, very quickly. And so fat is actually a really important component of

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Rana Khankan: The cells that that make up your nervous system, as well as other cells in your body. So it's important to make sure that you are ingesting enough essential fatty acids. Now,

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Rana Khankan: The essential fatty acids are ones that you cannot make yourself interesting tidbit people did not may not be aware of this, you can actually make cholesterol yourself that something your body can make other types of

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Rana Khankan: Fatty acids are ones that you actually have to eat or ingest so they have to be taken up from your diet.

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Rana Khankan: And some of these beyond being used to make the myelin that's in your in in your nervous system. It's also important for synthesizing the chemical messengers, which are called neurotransmitters that allow your neurons.

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Rana Khankan: Communicate with each other. And it's also important for a lot of your immune function, which is something that we can all think about

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Rana Khankan: Right now really except is really important to make sure our immune system is able to communicate with itself very effectively.

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Rana Khankan: And on the right hand side there you have a great example of how your. Oops. If you go back, real quickly. A great example of how your taste buds in your tongue may or

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Rana Khankan: may not see eye to eye with your brain and I find myself having kind of this challenge all the time at the dinner table where the taste buds really

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Rana Khankan: Essentially throughout what I know to be the important things and don't listen to my brain often so if you're ever bored, the awkward Yeti comment comic strips pretty entertaining and

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Rana Khankan: Kind of just makes me chuckle. So good thing there. You can go to the next slide now.

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Rana Khankan: All right. Alright, so what do I mean by fats, and are there some fats that are better than other fats, and the answer is absolutely.

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Rana Khankan: When you think of good fats versus bad fats. You want to stick to the unsaturated fats. Those are the good fats. And the key thing that you're probably going to noticed

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Rana Khankan: Between the unsaturated fats and the saturated fats, is that they come from natural mostly natural products in this case. Okay, so

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Rana Khankan: The goal is to try to substitute the bad fats with good fat. So that would be using something like olive oil to cook with rather than butter.

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Rana Khankan: Even sunflower oil to cook with rather than certain types of margarine, etc. Using not as type of snack instead of those delicious looking donuts, they're

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Rana Khankan: snacking on snacking on nuts is actually a really great way for you to get fats into your diet. So a lot of times we don't think about vegetables or excuse me, things that we can plant as having fats, but not nuts have a large amount of fats and then that's very helpful healthy

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Rana Khankan: And the avocado. There is a is a good example. One challenge with avocados is they tend to

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Rana Khankan: use up a lot of water. So you have to be a little cautious about those. If you're going to plant some avocado tree or something along those lines.

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Rana Khankan: Now you want to try to cut back on your high fat containing foods. So that would be your red meats, which are going to have are going to be high in cholesterol set fats.

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Rana Khankan: And anything that comes in a package, really. So if you can switch some of your snacking foods to something that's a little more nutritious. On the left hand side, you'd actually be doing yourself a huge favor

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Rana Khankan: You can go on to the next one. So this is a quick good fats versus bad fats. Did you notice that

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Rana Khankan: The majority of the good fats that I had listed were plant based, did anyone notice that

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Rana Khankan: On the previous slide. Yeah. So, wondering if

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Rana Khankan: You caught that. So there were like almonds and walnuts. So I like to remind people that plant based fats are unsaturated. And what that the word unsaturated just means is that at room temperature. They are liquid

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Rana Khankan: Okay at room temperature that liquid saturated fats are not going to be liquid at room temperature. So if you take them out of the refrigerator, stick them on the table.

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Rana Khankan: They are going to still maintain their solid form. So that's a really quick way to distinguish between set fat and unsaturated fats. So the question here is, are all plant based fats. Good for you.

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Rana Khankan: And the answer is they're good for you, but you can't just keep ingesting all of those fats and think that

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Rana Khankan: It. There's no harmful impact. Okay, so this is a very important tidbit about how your digestive system works. Anything that you ingest you will absorb and because fats are

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Rana Khankan: Nonpolar they can be absorbed by your body relatively easily. So I'm just shifting toward eating one kind of food that has those unsaturated fats, but just eating it really in high amounts is also not a good idea. So that's something to keep in mind when you are considering

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Rana Khankan: You know, Chase substituting one for another. Okay. So keep in mind. It's not always about lensing. The type of fat and how much of it. You have is really, really important. You can go to the next slide.

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Rana Khankan: If I have a. Next slide.

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Dig- Lauren Olson- she/her: And you can feel free to talk about this if you'd like. If not, I can take it from here. So yeah, this next slide is just a little bit about antioxidants and phytochemicals.

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Rana Khankan: I'm going to let you talk about the antioxidants and phytochemicals, but the tidbit that I usually like to mention is, if it's colorful and if the plant is colorful then nature has already put in

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Rana Khankan: All lot of these important chemicals and by that I mean natural chemicals that help the plant in the environment that existed. So if you think about it, these

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Rana Khankan: Plants are in the sun all the time. They're being bombarded by UV light, all the time, but they're not developing skin cancer. So what's, what is it, it must be those antioxidants that that's already in the peel. That's all I'm going to mention about that. I'll let you keep going.

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Dig- Lauren Olson- she/her: Okay, great. Thank you. Yeah. I've also heard

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Dig- Lauren Olson- she/her: A common tip is like you should be eating the whole like spectrum of the rainbow trying to get as many different vitamins antioxidants, as you can.

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Dig- Lauren Olson- she/her: So just a little bit about antioxidants. So they're commonly found in fruits and vegetables.

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Dig- Lauren Olson- she/her: They're thought to have some health benefits and disease fighting powers some foods that are really high in antioxidants are green tea dark chocolate coffee.

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Dig- Lauren Olson- she/her: Blueberries and then phytochemicals are chemicals that are commonly found in plants and there's some evidence that they

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Dig- Lauren Olson- she/her: Provide a variety of health benefits they can fight disease that can boost your immunity and improve overall health.

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Dig- Lauren Olson- she/her: There's not a lot of research on flight chemicals, at least not when I was looking it up. It's kind of indeterminate. What exactly the health benefits are but it's commonly believed that they're good for you.

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Dig- Lauren Olson- she/her: Some samples are Kurt. Oh my gosh, I can't even pronounce that. I think it's carotenoids flavonoids and turbans and many others. You can go to the next slide.

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Dig- Lauren Olson- she/her: Okay so vitamins and minerals. You've probably heard of these so vitamins are essential to a lot of bodily functions. For example, some B vitamins help and energy production.

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Dig- Lauren Olson- she/her: If you're vegetarian or vegan, you probably have to take a vitamin B complex or vitamin B 12

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Dig- Lauren Olson- she/her: Because if not, a lot of times you can get kind of like foggy headed and it really impacts your brain functioning and they can be found in all kinds of fruits and vegetables. Most have found in food. But something like vitamin D can come from the sun or other sources.

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Dig- Lauren Olson- she/her: And then minerals. Your body uses minerals for development and a lot of everyday functions. And you've probably heard that calcium is good for your bone health.

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Dig- Lauren Olson- she/her: That's probably one of the most commonly known minerals and then minerals are ingested from a lot of different dietary sources so you can get them from your meat or vegetables.

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Dig- Lauren Olson- she/her: lagoons, so that's things like beans and nuts, I believe, and then dairy fruits and grains as well.

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Dig- Lauren Olson- she/her: And then how can someone ensure that they're getting enough vitamins vitamins and minerals in their diet. Um, it's pretty much if you're eating like a healthy, balanced diet and trying to get

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Dig- Lauren Olson- she/her: A wide range of like fruits and vegetables in your diet, then you're probably going to be getting enough vitamins and minerals

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Dig- Lauren Olson- she/her: Okay, um, before we move to the next slide. If you want to send out the next poll

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Dig- Lauren Olson- she/her: Okay, we've got a couple votes for kale kale kills him lead

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Dig- Lauren Olson- she/her: Okay, it's pretty unanimous.

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Dig- Lauren Olson- she/her: Yeah I kills really in the lead here.

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Dig- Lauren Olson- she/her: So actually, from what I was looking at

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Dig- Lauren Olson- she/her: It actually can kind of depend, um, romaine lettuce has a very high quality of vitamin A and so does kale.

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Dig- Lauren Olson- she/her: But when they're raw I read that romaine lettuce actually has a higher quantity of vitamin A, but then when you cook them kale actually has more vitamin A. So come depends on whether it's raw or cooked and you can move to the next slide.

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Dig- Lauren Olson- she/her: So that kind of just goes to show you that you don't necessarily know what vitamins are going to be in what you're eating.

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Dig- Lauren Olson- she/her: Which is why it's good to have like a wide range of things in your diet. Some commonly known vitamins and things are carrots are high in beta carotene, which

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Dig- Lauren Olson- she/her: Your body uses to create vitamin A. And you've probably heard that carrots are really great for your health. I don't know that that's necessarily true, but they are very high environments. I'm in here, just some other vitamins.

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Dig- Lauren Olson- she/her: Listed that some of your favorite vegetables I have and then things like with humans are high in protein and avocados are high in fat. So it just kind of goes to show you that all different kinds of produce provide all different kinds of benefits on

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Dig- Lauren Olson- she/her: All can be a good part of your diet if consumed in the right amount

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Dig- Lauren Olson- she/her: And then want to send out the next poll

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Dig- Lauren Olson- she/her: Okay so true or false. All spices are made of herbs.

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Dig- Lauren Olson- she/her: Okay. Got a couple forces.

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Dig- Lauren Olson- she/her: A true few more forces.

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Dig- Lauren Olson- she/her: Okay, and other true

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Dig- Lauren Olson- she/her: Okay so false one. Here you can go to the next slide.

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Dig- Lauren Olson- she/her: So spices are dried and ground herbs or seeds so all spices are not necessarily meat of what we think of as herbs, um, there's not exactly a clear line between what's an urban what's a spice but some common herbs are things like oregano bazell and time which you might use

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Dig- Lauren Olson- she/her: Would you might use raw as like a fresh herbs or you can dry them and use them that way. So not all spices are made from herbs.

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Dig- Lauren Olson- she/her: That are made from other things too, like turmeric and ginger our roots and then

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Dig- Lauren Olson- she/her: You have a lot of spices that are seeds so like coriander mustard seed fennel and then paprika. Cayenne and red pepper flakes are made from peppers.

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Dig- Lauren Olson- she/her: And these are all actually things that you can grow in your gardens. Some of them might be kind of tedious.

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Dig- Lauren Olson- she/her: Like if you're planning on growing coriander, you're going to have to go and harvest those little seeds by hand.

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Dig- Lauren Olson- she/her: It might just be easier to get it from the store. But if that's something that you really want to do, go for it.

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Dig- Lauren Olson- she/her: And then one thing that I thought was interesting is you can actually grow saffron in your garden because it's just the statement of a flower. You can see it in the picture right there.

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Dig- Lauren Olson- she/her: It's the same and have a crocus flower and if you are going to buy saffron on like in a food market. Whatever it costs 1500 dollars per pound. So it's quite expensive. I think it's like one of the most expensive spices known to man.

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Dig- Lauren Olson- she/her: So it's really cool that you can kind of grow some on your own. You don't really need to use a lot in cooking.

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Dig- Lauren Olson- she/her: So any that you can harvest from a flower is probably going to give you enough for like a recipe or something like that. And so you can kind of just use the methods that may was talking about earlier for Brian herbs and

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Dig- Lauren Olson- she/her: And then also seed saving since a lot of these are leaves. But then also, some of them are seeds.

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Dig- Lauren Olson- she/her: Can collect them and then for things like oregano and bazell and time.

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Dig- Lauren Olson- she/her: You're just going to grind them up and then you have the spice, pretty much. And then you can just store them in an airtight container until you're ready to use them.

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Dig- Lauren Olson- she/her: Okay, um, you want to send out the next poll

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Dig - Justin Haggard - he/him: These are all in in miles. By the way, I think I forgot to put them in a question.

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Dig- Lauren Olson- she/her: Okay.

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Dig- Lauren Olson- she/her: Got one answer for 1500 1500 light years. Yeah, but just about

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Dig- Lauren Olson- she/her: 500. Yeah. So it's pretty spread out here.

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Dig- Lauren Olson- she/her: Um,

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Dig- Lauren Olson- she/her: Nobody shows and 7000 yet nobody wants to be brave.

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Dig- Lauren Olson- she/her: Okay so 1500 is the right answer. You can go to the next slide.

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Dig- Lauren Olson- she/her: So it's just kind of goes to show that if you're buying stuff from the supermarket is often not as fresh as it would be if you're growing it from your own garden where it only has to travel, maybe like a few meters to get to your table.

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Dig- Lauren Olson- she/her: Things that you're getting from the supermarket might be traveling as far as 1500 miles on average, and it often take them several weeks to get to the store.

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Dig- Lauren Olson- she/her: So yeah homegrown and local vegetables, make it to the table much sooner so they actually lose fewer nutrients on their way to your plate.

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Dig- Lauren Olson- she/her: Most of these vegetables are still really high in nutrients. If you're getting them from the grocery store. So, not to worry.

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Dig- Lauren Olson- she/her: This is also not to say that like you need to be growing your own vegetables to be healthy, just if you can. There are some obvious benefits and it's a fun thing to do.

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Dig- Lauren Olson- she/her: So yeah, vitamins and antioxidants in some type of produce maybe more than 100% higher in local crops versus important ones.

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Dig- Lauren Olson- she/her: And then if you're growing your own vegetables. It's fun to experiment different varieties like me was, say, you can grow like heirloom varieties and that kind of stuff.

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Dig- Lauren Olson- she/her: And then obviously for cooking fresh taste better. Anybody who's growing their own like tomatoes or things like that knows that.

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Dig- Lauren Olson- she/her: If you're getting something from your garden. It's likely going to taste a lot better than something you're getting from the store because it's a lot fresher.

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Dig- Lauren Olson- she/her: Okay, you can go the next one.

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Dig- Lauren Olson- she/her: Oh wait, hold up, not that one yet.

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Dig- Lauren Olson- she/her: Um, so some easy and healthy things to plan. We already kind of talked about this. So we'll go through this really quickly so zones eight to 10. This is warm climates, so you can grow things like garden, garlic, onions,

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Dig- Lauren Olson- she/her: I think I actually meant to put greens instead of lettuce. But you can also go radish spinach, broccoli, carrots on things like peas. And also, and you can of course have like an indoor herb garden or you can be regrowing your vegetable scraps, like we talked about in

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Dig- Lauren Olson- she/her: The workshop at the beginning of the quarter, and then you can do the next poll now.

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Dig- Lauren Olson- she/her: Okay, so what is not one of the five tastes.

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Dig- Lauren Olson- she/her: Okay, we got to for spicy.

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Dig- Lauren Olson- she/her: One for better

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Dig- Lauren Olson- she/her: Another first spicy.

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Dig- Lauren Olson- she/her: So far spices wedding. We got one for Mommy.

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Dig- Lauren Olson- she/her: Okay, so the answer was spicy all the others are

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Dig- Lauren Olson- she/her: Are what are referred to as like the five tastes on you can go the next slide.

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Dig- Lauren Olson- she/her: So the five tastes. This is kind of

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Dig- Lauren Olson- she/her: Something that's talked about a lot in food. So five tastes are sour sweet, salty, bitter and mommy. This is obviously more of like

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Dig- Lauren Olson- she/her: This is just one way of looking at flavor and taste is often like how Western like chefs and like food critics will talk about like flavors and that kind of stuff. But obviously every culture has a different way of looking at flavors.

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Dig- Lauren Olson- she/her: Spicy is a type of thing. It's, yeah. It's something that a lot of people don't enjoy just perhaps why it's not a taste. But you can go back

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Dig - Yuerong - she/they: Wait, sorry. Give me a second.

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Dig - Yuerong - she/they: There you go.

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Dig- Lauren Olson- she/her: Okay. Um, so yeah. The theory is that a good recipe has some combination of the five days. So here are just some examples. If you're combining like bitter greens and lemon juice and oil and salt. That would be

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Dig- Lauren Olson- she/her: That'd be bitter sour umami and salty, obviously. And then here. There are also some examples of things that fall into each of the five categories and

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Dig- Lauren Olson- she/her: They're obviously way more than this. And not everything necessarily falls into a category. But if you're just trying to experiment with different ways to use vegetables you can maybe think about combining the different tastes and if you move on to the next slide.

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Dig- Lauren Olson- she/her: Okay, so some really easy ways to use your produce these are just pretty general and I didn't include any like specific recipes, but these are just some of my favorite ways to use vegetables. So I really like using them in soups.

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Dig- Lauren Olson- she/her: A general rule for soups, is you're going to cook the vegetables down in some oil until they're soft add water broth and then some salt and seasonings.

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Dig- Lauren Olson- she/her: A general rule of thumb when cooking is that anytime you add that. You're also going to want to add salt.

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Dig- Lauren Olson- she/her: I don't know why, but it seems to work every time I've done it turned out well. Sounds obviously just using raw vegetables.

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Dig- Lauren Olson- she/her: Or cook toppings. If you want saute so just put them in some oil over medium heat, with some seasonings.

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Dig- Lauren Olson- she/her: oven baked pretty similar, except you're just doing an oven. I always do it at 375 seem to work with, for whatever I'm using and then smoothies are great way to use fresh fruits and vegetables as well.

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Dig- Lauren Olson- she/her: Okay, next poll, please.

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Dig- Lauren Olson- she/her: Okay, so which way of preparing vegetables is healthier for you.

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Dig- Lauren Olson- she/her: Got one for raw

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Dig- Lauren Olson- she/her: Some more for Ross, or for cooked.

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Dig- Lauren Olson- she/her: So far, Ron's winning. Okay. Oh, it's like everybody's voted. Yeah. So it actually kind of depends. This is another slightly tricky question. So like we were talking about kale when it's cooked has more vitamins and it does when it's fresh.

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Dig- Lauren Olson- she/her: So it depends on the vegetable and

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Dig- Lauren Olson- she/her: I just say any way that you're willing to use vegetables in your diet is is good, pretty much.

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Dig- Lauren Olson- she/her: You can go to the next one.

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Dig- Lauren Olson- she/her: Okay, so, um, we're going to create a little recipes channel on Slack so that you can share your favorite recipes with everybody. If you're not part of our slack yet.

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Dig- Lauren Olson- she/her: I think we're going to send out a link and you can join if you'd like the recipe that we'd like to share with you is Carrot Top pesto.

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Dig- Lauren Olson- she/her: So we mentioned this in our regrown food from scratch, workshops, if you're regrowing carrot tops and you have

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Dig- Lauren Olson- she/her: Just the green bar and you're wondering what the heck do I do with this. I didn't think you'd eat this can actually make pesto out of it, carrot tops are known to have kind of like a slightly salty flavor. And for the most part they taste like carrots.

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Dig- Lauren Olson- she/her: Yeah, so maybe, did you want to show off your carrot tops show what they look like.

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Dig - Yuerong - she/they: Yes, I will.

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Dig - Yuerong - she/they: Hold on. Okay, so here's the carrots. I grew up right after Lauren's workshop on kitchen waste. So as you can see the carrots wall regenerate a whole carrots, but on the top does regrow and I think it's

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Dig - Yuerong - she/they: The best way because even if you buy carrots you will be like Wish I used to leaves for

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Dig - Yuerong - she/they: So we're talking and we thought of carrot top pesto, which a lot of people don't actually know that you can use. Carrot Top these pesto and it will actually taste good, or you need a splendor and some herbs and some carrots.

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Dig- Lauren Olson- she/her: Yes. All right. Um, that was all I had. I think we're moving on to Q AMP a next

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Dig - Yuerong - she/they: Yeah, so thanks for listening. I'm about from guarantee table and we're going to open it up to Q AMP. A now for a workshop or far guess professors about any question you have