Protect Your Garden with Everyday Spices and Herbs

Using spices and herbs in your garden isn’t just a kitchen trick. It’s a practical, low-cost way to protect plants from pests and disease without relying on harsh chemicals. Many common herbs and spices contain natural compounds that repel insects, discourage fungal growth, or even improve soil health.

Here’s how it works and how you can start using them.

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Why spices and herbs work in the garden

Plants produce strong scents and oils to defend themselves. When you bring those same plants or their dried forms into your garden, they can:

• Confuse or repel pests like aphids, ants, and mosquitoes
• Deter larger garden invaders like rabbits or squirrels
• Reduce fungal growth in soil and on leaves
• Attract beneficial insects such as pollinators and predatory bugs

For example, the strong smell of garlic can mask the scent of your crops, making it harder for pests to find them.

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Herbs and Spices to Naturally Protect Your Plants

Keeping your garden healthy doesn’t have to mean using harsh chemicals. Many everyday herbs and spices contain natural compounds that repel pests, prevent disease, and support plant growth. They’re easy to use, affordable, and often already in your kitchen.

By adding these natural protectors to your gardening routine, you can create a safer, more balanced environment where plants thrive and harmful pests stay away.

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Herbs and Spices to Protect Your Plants

Herb/Spice	Repels/Protects Against	How to Use	Best For
Garlic	Aphids, beetles, fungus	Blend with water and spray on leaves	Vegetables, roses
Cinnamon	Mold, fungus, ants	Sprinkle on soil or seed trays	Seedlings, indoor plants
Chili Powder	Rabbits, squirrels, and insects	Dust lightly around plants or mix into spray	Leafy greens
Basil	Mosquitoes, flies	Plant nearby as a companion	Tomatoes, peppers
Mint	Ants, aphids, rodents	Plant in pots or make a spray	Garden edges
Rosemary	Cabbage moths, carrot flies	Grow nearby or use an infused spray	Root vegetables
Turmeric	Soil fungus, bacteria	Mix a small amount into soil	Seed starting
Cloves	Ants, flies	Place whole or use diluted oil spray	Containers
Thyme	Whiteflies, cabbage worms	Plant around crops	Brassicas
Neem (powder/oil)	Wide range of pests, fungus	Dilute and spray on plants	Most garden plants

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Tips for Using Herbs and Spices in Your Garden

• Start small. Test on one plant before applying widely
• Reapply often, especially after rain
• Use companion planting along with sprays for better results
• Avoid overuse. Too much can affect plant growth
• Keep strong spices away from very young seedlings unless diluted

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Final Thought

Natural garden protection isn’t about eliminating every pest. It’s about balance. Using herbs and spices helps you manage problems while keeping your garden safe, healthy, and productive over time.

From Crust to Crave: The Global Story of the Empanada

The empanada may be small, but it carries a big story—one filled with history, culture, and flavor. Found across Latin America, Spain, Portugal, and beyond, this baked or fried pastry has earned a place on tables, in street stalls, and in the hearts of food lovers worldwide.

What Is an Empanada?

An empanada is a simple concept: dough folded over a filling and sealed shut before cooking. But don’t let that simplicity fool you. Empanadas can be packed with almost anything—meat, cheese, vegetables, fruits, or seafood. Their versatility makes them a go-to for snacks, appetizers, and even full meals.

The name comes from the Spanish word empanar, meaning “to roll or cover. " The dish is thought to have evolved from Middle Eastern pastries that made their way to the Iberian Peninsula during the Muslim conquest of Spain. Over time, this humble pocket of food adapted to local tastes and ingredients wherever it traveled.

A Dough for Every Region

Empanada dough is typically made from wheat flour and a fat like butter or lard, producing a flaky texture similar to puff pastry. But like everything with empanadas, the dough varies by region.

• Venezuela & Colombia: Often use corn (maize) dough

• Caribbean & Coastal regions: May use cassava or plantain-based dough

• Spain & Argentina: Favor wheat-based dough with rich, buttery layers

Shapes vary too. Half-moon is most common, but some regions prefer round or rectangular versions. Even the seams have flair—crimped, twisted, fork-pressed, or decorated with extra dough to hint at what’s inside.

Fillings That Tell a Story

The inside of an empanada can be a peek into a region’s culture. Here are just a few mouthwatering examples:

• Argentina (Empanadas de Carne): Ground beef, onion, bell pepper, hard-boiled egg—sometimes with raisins for a sweet-savory twist

• Venezuela (Pabellón): Shredded beef, black beans, fried sweet plantains

• Vegetarian Options: Cheese and onion, spinach, or creamy corn

• Seafood Versions: Shrimp, mussels, clams, fish—even shark in coastal areas

• Sweet Empanadas: Filled with guava and cheese, dulce de leche, custards, or fruit preserves

These aren’t just comfort food—they’re cultural expressions.

More Than a Snack

Empanadas are beloved for being cheap, portable, and satisfying. That’s why they’re a street food staple and a crowd-pleaser at family tables. Pair them with dipping sauces—avocado salsas, chimichurri, spicy tomato, or garlic-herb blends—and they shine even brighter.

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Final Bite

Whether in Buenos Aires, Bogotá, San Juan, or a small kitchen at home, empanadas bring diverse flavors to your table. It’s a dish that combines history, heritage, and heart—one delicious pocket at a time.

Empanada Recipes, Spruceeats

Tomato Tales: From Garden to Table

Tomato Tales: From Garden to Table

Florida Tomatoes - So Delicious

Ten Health Benefits of Tomatoes
1. Tomatoes are the most concentrated food source of lycopene. Lycopene is an antioxidant that may play a role in preventing and treating some cancers, such as colon, prostate, breast, lung, and pancreatic cancers.

2. Tomatoes are low in calories. One medium-sized tomato (about five ounces) has 25 calories, making it a great snack in a weight control program.

3. Tomatoes are high in Vitamin C. One cup tomato provides about 78 percent of the daily value (DV)1. Consuming foods rich in vitamin C helps the body resist infection and heal wounds.

4. Tomatoes are a good source of fiber. One cup of diced tomatoes provides 7.9 percent of the DV for fiber. Studies show fiber may lower high blood cholesterol levels, aid in maintaining stable blood sugar levels and help an individual feel full longer.

5. One cup of tomatoes contains 22.4 percent of the DV for vitamin A. Vitamin A plays an important role in vision and night blindness.

6. Tomatoes are a good source of potassium (11.4% DV per one cup). Research indicates diets high in potassium can reduce the risk of heart disease and hypertension.

7. Tomatoes enhance the flavor and color of meals, making food more appealing.

8. Tomatoes contain chromium, a mineral associated with helping people with diabetes control their blood sugar levels.

9. Vitamin B2, also known as riboflavin, is found in tomatoes. One cup of tomatoes provides 5.1 percent of the DV for riboflavin. Studies on riboflavin show that it may prevent migraines.

10. Tomatoes are a source of folate (6.8% DV per one cup). Folate has been shown to reduce the risk of stroke, heart disease, and neurological defects in the fetus.

11. The Daily Value (DV) of foods comes from the Reference Daily Intake or Recommended Daily Intake (RDI). DV provides a frame of reference for evaluating the nutrients consumed.

Tomato Wellness – Snacks

Are you looking for some ideas of affordable, healthy snacks, that you can make out of products you already have in your cupboard? Corinne Dobbas, MS, RD stops in to show us some great easy treats that will keep your body nourished and provide you some great disease-fighting dishes that everyone will enjoy!

Growing Tomatoes


Recipes

Yellow Squash with Tomatoes 

John Denver sings about "Homegrown Tomatoes"
and includes suggestions on
How do you use them in your favorite recipes?

Mini Pizza with Spinach, Diced Tomato, Onions,
Butternut Squash, Blue Cheese, Oregano, Scallions

From Our Garden

 Gazpacho

Tabouli Salad with Grape Tomatoes and String Beans.
Canon EOS T3i; f/5.6; expt 1/25 sec; ISO 3200;
focal length 47 mm; artificial light;
78 calories/servings

Resources
Florida Tomatoes

Charlie the Tuna Day

Charlie the Tuna Day

Charlie the Tuna is the cartoon mascot and spokes-tuna for the StarKist brand. He was created in 1961 by Tom Rogers. 

Recipe: Tuna Wrap with tri-color peppers, green onions, spinach, and light mayonnaise (can substitute with your favorite mustard). Tied with chives. Serve on side zucchini, orange sections, and blueberries.

1983 Classic Star-Kist Charlie the Tuna Commercial

Hostess Twinkie Day

Hostess Twinkie Day

Twinkies were invented in Schiller Park, Illinois on April 6, 1930, by James Alexander Dewar, a baker for the Continental Baking Company.

Nutrition History: April 4, 1932 Vitamin C First Isolated Foods Rich in Vitamin C

On April 4, 1932, Vitamin C was first isolated by CC King at the University of Pittsburgh.

Food Sources. Vitamin C is abundant in many fruits and vegetables.

Health Benefits of Vitamin C
Numerous studies have been conducted on the health benefits of vitamin C, with many conflicting results. Vitamin C cannot prevent the common cold, but it may help reduce complications. It also helps in wound healing, aids in the absorption of iron, and promotes a healthy immune system.

Ways to Increase Vitamin C Intake:
•Add bell peppers, broccoli, collard greens, and tomatoes to pasta, rice, soup, or salad.
•Snack on strawberries, kiwi, oranges, or papaya.
•Add cabbage leaves and tomato slices to a sandwich.

Orange Sections with Blueberries

National Peanut Butter and Jelly Day

Ingredients
2 slices Whole Wheat Raisin Cinnamon Bread
1 Tbsp Jelly, favorite
2 Tbsp Low Sodium Crunchy Peanut Butter 

International Children's Book Day for Foodies

International Children's Book Day is A day to inspire children to pick up a book and read. 

The Girls Who Lived in the Refrigerator Hardcover –
July 30, 2024, by David Grotto (Author), 
Brian Dumm (Illustrator)

For the Health Foodie

Good Enough to Eat: A Kid's Guide to Food and Nutrition
by Lizzy Rockwell  

Healthy Foods around the World
by Beth Bence Reinke, RDN  

National Geographic Kids Cookbook:
A Year-Round Fun FoodAdventure
by Barton Seave  

Kid Chef Junior: My First Kids Cookbook

by Anjali Shah  

Oh, The Things You Can Do That Are
Good for You: AllAbout Staying Healthy
by Tish Rabe  

Foods Symbolic of the Passover Seder

The Making of Matzah
Join Simon, Micah, and Sadie
as they take us through the Making of Matzah.
This Passover, we celebrate family, tradition,
and freedom. Connecting generations through
the timeless rituals of our heritage.
Chag Sameach
 

Shalom Sesame

Khalikidan's Passover Seder

Khalikidan and her family came to Israel from Ethiopia. 

Join her family for a Passover Seder, and 

share Khalikidan's excitement in reciting the four questions.

The Symbols of the Passover Seder

 

Passover is a holiday rich in symbols retelling the story of the Jewish people's exodus from Egypt. The seder is a ceremonial dinner observed on the first night of Passover, and in many homes on the second night as well. The seder table is set with a seder plate, salt water, matzo, kosher wine, Cup of Elijah, Miriam's Cup, and a copy of the Haggadah for each guest.

Matzo

Matzo is an unleavened bread made solely from flour and water and is not allowed to rise. Matzo symbolizes freedom. As the Jewish people fled Egypt there was no time to wait for the bread to rise. A plate of three whole matzahs are stacked and separated from each other by cloths or napkins. The middle matzo is broken in half and put aside for the afikoman.

The afikoman is eaten as a dessert. The person leading the seder will hide the afikoman and ask all the children to find it. Children will receive toys or other gifts as a reward for returning the afikoman.

The top and other half of the middle matzo is used for the hamotzi (blessing over bread), and the bottom matzo is used for the korech (Hillel sandwich).

Haggadah. The book containing the story of the Exodus and the ritual of the Seder. It is read at the Passover Seder.

Many of the symbols are displayed on the seder plate, which is the centerpiece of the seder table.

 
Karpas (Vegetable). This part of the seder plate dates back to a first and second century tradition in Jerusalem. At the beginning of the seder a vegetable, usually lettuce, radish or parsley is dipped in salt water and eaten. It is said the salt water represents the tears our ancestors shed during their years of enslavement.

Z'roa (Shank bone). The roasted shank bone of a lamb reminds us of when the Jewish people marked the doorposts of their homes with the blood of a lamb as a signal that death should pass over them. The shank bone also reminds us of the sacrificial lamb killed and eaten during the days when the Temple stood. In modern times, some Jewish families will use a poultry neck instead. Vegetarians will often replace the shank bone with a roasted beet, which has the color of blood and is shaped like a bone but is not derived from an animal.

Baytzah (Hard Boiled Egg). There are two interpretations of the symbolism of the hard-boiled egg. One is an ancient fertility symbol. The other is a symbol of mourning for the loss of the two Temples, the first of which was destroyed by the Babylonians in 586 B.C.E. and the second of which was destroyed by the Romans in 70 C.E. Hard-boiled eggs were traditionally the food of mourners and became symbolic for the loss of these sacred sites.

Charoset. A mixture of chopped apples, nuts, wine and spices representing the mortar the Jewish slaves used to build structures for the Egyptian Pharaoh.

Maror (Bitter Herbs) reminds us of the slavery the Jewish people endured in Egypt. Horseradish, either the root or a prepared paste, is often used.

Hazeret (Bitter Vegetable) also symbolizes the bitterness of slavery. Romaine lettuce is usually used. When hazeret is not represented on the seder plate some families will put a small bowl of salt water in its place.

Elijah's cup is placed at the center of the table. After the seder meal, it is customary to pour a cup of wine, the "Cup of Elijah," and open the front door of the home. According to tradition, at this moment, our homes are graced by the presence of Elijah the Prophet.

Miriam's Cup is a new ritual object placed on the seder table beside the Cup of Elijah. Miriam's Cup is filled with water close to the beginning of the seder. It symbolizes Miriam's Well, the water source for the Jewish people in the desert. Putting a Miriam's Cup on your table is a way of making your seder more inclusive. It lets people know that the words of girls and boys, women and men, are welcome. It is also a way of drawing attention to the importance of Miriam and the other women of the Exodus story - women who have sometimes been overlooked. It is said, "If it wasn't for the righteousness of women of that generation, we would not have been redeemed from Egypt."

To our Family and Friends, we wish you a Happy Passover.

The Power of Nutrition Continues.

 The Power of Nutrition: How Food—and Eating Together— Nourishes Body and Community

March is National Nutrition Month, and this year’s theme, “The Power of Nutrition,” reminds us that food is more than fuel. Nutrition shapes our health, our energy, our growth, and even our relationships. What we eat matters—but how and with whom we eat matters too.

At its core, the power of nutrition lies in balance, variety, and connection.

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Why Nutrition Has Power

Nutrition supports every system in the body: immunity, growth, brain function, digestion, heart health, and aging. The true power of nutrition comes from balance and variety, not restriction or perfection. Each food group delivers specific nutrients that work best when eaten together.

The Power Within Each Food Group

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Fruits & Vegetables: Protection and Prevention

Key nutrients: Vitamin C, vitamin A (beta-carotene), potassium, folate, fiber, antioxidants

Fruits and vegetables provide essential vitamins and protective compounds that support immune health, digestion, heart health, vision, and disease prevention. Fiber supports gut health and fullness, while antioxidants help protect cells from damage.

Power tip: A colorful plate delivers a wider range of protective nutrients.

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Grains (Especially Whole Grains): Energy and Endurance

Key nutrients:
Carbohydrates, fiber, B vitamins, iron, magnesium

Grains are the body’s primary energy source. Whole grains help regulate blood sugar, support digestive health, and provide long-lasting fuel for the brain and muscles.

Power tip: Choose whole grains often for sustained energy and fullness.

Protein Foods: Strength and Repair

Key nutrients:
Protein, iron, zinc, vitamin B12, magnesium, and omega-3 fatty acids

Protein foods help build and repair muscles, bones, skin, and tissues. Including a variety of protein sources—such as beans, lentils, seafood, eggs, poultry, nuts, and seeds—supports heart health and nutrient diversity.

Power tip: Mixing plant and animal proteins strengthens nutrition and flexibility.

Dairy and Fortified Alternatives: Strong Bones and Muscles

Key nutrients:
Calcium, vitamin D, protein, potassium, and vitamin B12

These foods support bone density, muscle function, and nerve signaling. Adequate intake is essential during childhood, adolescence, menopause, and older adulthood.

Power tip: Strong bones support mobility and independence across the lifespan.

Fats and Oils: Heart Health

Key nutrients:
Healthy fats (monounsaturated and polyunsaturated), omega-3 fatty acids, and vitamin E

Healthy fats help absorb fat-soluble vitamins, support brain function, reduce inflammation, and protect heart health.

Power tip: Healthy fats improve satisfaction and nutrient absorption at meals.

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The Power of Eating Together

Nutrition isn’t only about nutrients—it’s about connection. Shared meals encourage balanced eating, expose children to a variety of foods, and strengthen family and community bonds.

Research shows that eating together is linked to:

• Better diet quality

• Healthier eating habits in children

• Improved mental well-being

• Reduced stress and stronger social connections

Whether it’s a family dinner, lunch with friends, or an intergenerational meal, eating together enhances the power of nutrition.

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Putting the Power of Nutrition Into Practice

You don’t need to eat perfectly to eat powerfully.

• Include foods from multiple food groups at meals

• Add one more fruit or vegetable each day

• Choose whole grains more often

• Enjoy a variety of protein sources

• Make time for shared meals—simple counts

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The Bottom Line

The power of nutrition comes from nutrients working together, balanced meals, and shared experiences around food. This National Nutrition Month, celebrate food as fuel, food as culture, and food as connection—because nutrition is most powerful when it nourishes both body and community.