B1: Maintains healthy hair,
nails and skin and aids in mental focus and brain function. -Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green
peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia
nuts, artichokes, coriander.
B12: Red blood cell production, needed for optimal brain function to prevent
depression and mania. Aids in digestion and improves iron uptake. -Fortified almond milk, fortified cereals, spirulina, vegan protein powder
and nutritional yeast. I just take a B12 tablet J
B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in
mental focus and brain function. -Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms,
quinoa, buckwheat and prunes.
B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in
mental focus and brain function. -Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley,
potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat,
green peas, avocados, and sunflower seeds.
B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in
mental focus and brain function. -Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains,
broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes.
B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid
tryptophan to convert to niacin and serotonin for healthy nerve function. Also
helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell
production and immune function. - Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions,
oats, tomatoes, carrots and walnuts.
B7: Converts food to energy,
helps reduce blood sugar by synthesizing glucose, helps make and break down
fatty acids needed for healthy hair, skin and nails. -
Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions,
tomatoes, carrots and walnuts.
Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for
healthy brain development and for healthy red blood cell formation. - Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli,
avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut
butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower
seeds, peas, celery, hazelnuts, and chestnuts.
Vitamin A: Keeps skin healthy, improves immune system function and aids in the
production of healthy blood and cellular function. - All leafy greens, sweet potatoes, pumpkin, carrots, winter squash,
wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and
Vitamin C: Helps fight inflammation, improves your mood, and helps fight off
diseases and colds. Beneficial for skin, hair and nails and supports natural
collagen function in the body. - All leafy greens, all vegetables, all fruits, chestnuts, goji berries.
Oranges, lemons, limes and fortified orange juice are the best sources.
Vitamin D: Helps with bone
health, digestive health, overall metabolic health, and important in preventing
muscle weakness, cancer and depression. -
All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!
Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat
soluble antioxidant that helps protect cell membranes against damaged caused by
free radicals. Helps with cholesterol. -
All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains,
broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and
Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps
prevent blood clots. Important for protecting our bones and prevents easy
breaks and fractures. -Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli,
cabbage, blueberries, prunes, grapes and raspberries.
Calcium: For bone building, as well as responsible for proper muscle
contraction, maintenance of the heartbeat and transmission of nerve impulses. -Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale,
sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney
beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange
juice, orange and raisins.
Copper: Helps with bone and connective tissue production. Also helps produce
melanin. Without it you can cause osteoporosis, joint pain, lowered immunity
and helps absorb iron. -Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds,
chickpeas, prunes, avocado, and tofu.
Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood.
It helps carry oxygen from our lungs to our tissues. Iron rich foods should be
eaten with foods high in Vitamin C to help with absorption. -Molasses,
dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and
Important nutrient for a host of regular enzymatic functions throughout your
body. Helps with energy, insomnia, irritability, anxiety, lack of energy and
fatigue, joint pain, low blood sugar, lack of concentration and PMS. -Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas,
sweet potatoes, whole grains, beans and brown rice.
Manganese: Required by the body for proper enzyme functioning, nutrient
absorption, wound healing and bone development. -Hazelnuts, pecans, walnuts, almonds, cashews,
pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat
bread, tofu and beans.
Phosphorus: Required for proper cell functioning, regulation of calcium, strong
bones and teeth, making of ATP, and helps with anemia, muscle pain, bone
formation and weakened immune system. -Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil
nuts, tofu, beans and lentils.
Potassium: Important mineral for the proper function of all cells, tissues and
organs in the human body. Helps with your nervous system and shin splints or
locked toes. -Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado,
lentils, pinto beans and coconut water.
Selenium: Mineral that is needed in small amounts by the body to help regulate
the thyroid hormones and support a healthy immune system. It is also an
antioxidant that protects cells from damage due to free radicals. -Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower
seeds, tofu and beans.
Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining
pH balance and hydration. -Everything has sodium, don’t worry about this one. If you use table salt, you
are good. (But don’t use too much or it will cause bloating). Drink lots of
water when consuming sodium. Zinc:
Helps your body with carbohydrate metabolism, efficient production of
testosterone to prevent estrogen dominance, helps enhance skin and nails, helps
enhance your sense of smell, healthy growth, healthy eyesight, wound healing
and your immune system. -Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.
have oral history that references a faraway land of andes-like mountains in the east, cultivated sweet potato (a plant native to central america, not the pacific), literally call sweet potato by the same word used by the quechua and aymara people indigenous to the andes, left physical remains on islands a few km off the coast of chile, have genetic links with native south americans
hmmm it's very doubtful polynesians contacted south america.. they probably just stopped permanently at easter island for some reason after systematically navigating the entire south pacific. the sweet potatos floated to them across the ocean
So maybe you’re a college witch with limited space and money, limited to the one window in your dorm. Or, maybe you’re a witch without extensive backyard space who wants to start up a magical garden. Perhaps you’re a kitchen witch who wants the freshest herbs right at her fingertips.
For many witches, having a garden seems to be a bit of a no-brainer. After all, plants and magic go hand-in-hand. Plus, when thinking of a witch, it’s hard not to think of a cottage in the woods with a little vegetable garden out front. Unfortunately for the majority of us, our cottage in the woods is a tiny flat, and our garden out front is a windowsill with limited space.
This is when it comes time to embrace your craftiness and bring your garden indoors! Not only does it place your garden in a convenient location, it also allows you to freshen the air, recycle what would otherwise harm the earth, and embrace your witchy green thumb!
Samwise Gamgee’s Dream Come True!
Okay, so if you follow my blog, chances are that you’re wondering if this whole potato theme for today is because of St. Patrick’s. I promise, I’m not enforcing Irish stereotypes on purpose. I just really like potatoes, and when it comes to gardening, it’s a bit of a disservice to overlook this vegetable. After all, when we think about kitchen gardens or home gardens, we think of herbs or flowers, and not about the veggies we eat that live a rather subterranean existence. But potatoes - those lovely little brown lumps that we can get for a couple dollars per five pound bag in the supermarket - are not only inexpensive. They’re extremely hardy little plants that can be grown rather easily.
You don’t need much to get started with this project. First, you need “seed potatoes.” This is not hard to find. Simply take a few potatoes and allow them to grow a bit. They will sprout a few short little stalks from the eyes on the surface. Save these, and get potting mix and two medium to large plastic pots that can easily stack one inside the other.
Carefully cut a few panes out of the inner pot as in the picture above, then place the inner pot into the outer one. Fill the pot part way with soil, add your seed potatoes, and cover them with potting mix. Water as needed until the potato plants peek up out of the soil. Cover them again and repeat this process gradually until the pot is full.
In roughly three months, you’ll have potato plants that are ready to begin harvesting. Simply lift the inner pot up and pluck your potatoes as needed from the sides! Fresh potatoes, free!
Ideally, this method of potato cultivation can help feed a family of four for about a year. My family had used this method, and our family of five was able to stay fed for a year off of two of these planters (we like potatoes… and we eat them a lot…)
How Can I Witch This?
Potatoes are very useful in witchcraft, and you can find out some of their magickal uses in my Foodie Friday article about Seafood Gnocchi. As for growing them, many of those properties remain the same!
As with any gardening venture, add crystals to the soil to promote healthy and fruitful plants, draw sigils and symbols on the pottery or planters, and incorporate protection or fertility ingredients into the soil - such as eggshell or coffee grounds.
Outside of the useful culinary benefits of having a potato planter on your front porch, a garden such as this is useful for outdoor space cleansing in small spaces, and for inviting prosperity into your home or property since potatoes represent such comforts as full bellies and pockets.
Since a small number of potatoes can be used to produce a much larger quantity in this planting method, you could even turn them into a prosperity or slow growth money spell! Pour your intent into the seed potatoes when you plant them, and as they produce new crops, give them water and food as an offering in order to keep the spell fed! Some of the potatoes produced in this way can also be converted into offerings or used in spellwork, in addition to being used to cook with!
The possibilities are practically endless where potatoes are concerned! See what you can do with these nifty little spuds!
Whole plant foods is what I choose to nourish my body with daily 🌱 Eating foods grown by mother earth 🌎 make me feel: vitalized, healthy, vibrant, grounded, clear, and ALIVE ✨ to name a few… This is just a very small portion of what’s in our kitchen!
Ps. Filming a NEW healthy treat recipe video today 🤗 stay tuned!!
Omg I made sweet potato fries 👀 I can’t believe I used to boil potatoes before baking them when it’s so much easier to just chop (toss with salt, Italian herbs and a little oil) and bake at 450, leave for 25 minutes *flip* 20 more minutes! They are so good they don’t even need keptchup (I’ll still prolly use ketchup tho) 😻✨🍟
Here’s a fun fact: my mom used to eat raw potatoes as a kid. She’s reading this btw (Hi mom!) Yes, her pops raised 9 children alone. Needless to say, she didn’t grow up with much.
Most folks think that potatoes are poor man’s food. Little do they know that the poor food they speak of has some great benefits. If you disagree please share! Potatoes help fight disease due to the phytochemicals they contain, they help maintain healthy blood pressure and are a good source of vitamin C and B6 and fiber when you eat the skin! The Quechua from Peru have cultural traditions surrounding the potato. So it’s sacred. I eat a lot of potatoes. I just do what my elders and ancestors did. ❤
Oil-Free Hash Browns
2 Russet potatoes, shredded
1 zucchini, shredded (optional)
¼ onion, shredded
2 tbsp. all-purpose flour
¼ - ½ tsp. salt
1 tbsp. water
Pre-heat oven to 400 degrees Fahrenheit. Place a large baking sheet in the oven.
Wash potatoes and shred them with a cheese grater. Working with one potato at a time, place shredded potatoes in the middle of a kitchen towel, roll it up and wring the potatoes to soak up and drain any excess liquid. Repeat with the second potato. Next, shred the onion (and zucchini, if using). Add potato shreds to a large mixing bowl plus the onion, flour, salt and water. Mix until combined.
Heat a non-stick skillet over medium heat. Drop ¼ cup portions of potato mix into skillet and cook until browned on both sides; about 3-4 minutes per side. When done, transfer cooked hash browns to baking sheet in oven. Bake for 20 minutes. Serve with fresh salsa or ketchup.