Community Supported Agriculture with Tam John

 Fresh Seasonal Food Grown Close to Home

 Photo by Dana DeVolk on Unsplash

Photo by Dana DeVolk on Unsplash


Excerpt from Tam's title: 

A Fresh Wellness Mindset  

"Community Supported Agriculture (CSA) is a means for farmers and consumers to share risk and reward of farming operations.  The consumer pays an annual (or seasonal) fee to the CSA.  This membership entitles the consumer to share the farm's bounty.  Risk and reward is shared accordingly.  If the farm has a bad season due to a weather event or other circumstances, the shareholder won't receive as much bounty.  The shareholder either picks up produce or other goods weekly at the farm or a pickup location nearer the residential area of the shareholders is provided. "  (John, 2018)

My love of growing and preserving heirloom veggies is something I have enjoyed for nearly a decade.  In my restoration back to optimal health I believe veggie gardening nourished me to wellness in body, mind and spirit.  On my five acre spread I've grown such a huge bounty of veggies that I used to take veggies with me on my business meetings and give them to my clients and colleagues.  It beat a stuffy marketing brochure every day!  To give an idea of my scope, my best year in the pumpkin patch portion of my spread produced 30 sweet pie pumpkins.  I perfected pumpkin everything and the pureed frozen pumpkin lasted to spring time for my dogs.  Needless to say I love growing my own food.  

I have completed two University level horticulture programs which gave me the science behind the thrill of watching the seed germinate, flower and produce fruit and vegetables.  Scaling back my urban gardening endeavors best I can say is I lovingly dabble with my veggie cultivation today.  Since I can't grow as many veggies as I want to eat, I lean to a CSA to augment my gardening.

I am delighted to have found a local farm - Sandy's Way Microfarm - I feel so good about I purchased a seasonal share.  As the fall season transpires I am offering a blend of what I know from my perspective as a Nutritionist, Recipe Creator and lover of fresh lively food. 

Even if you aren't a member of the CSA I bought into, you will likely see many of the same veggies and herbs at the farmer's markets and local produce sections of your grocery market.  It is my wish you are inspired with the ideas I offer here.  Inspired to try a fresh seasonal food that is  new to you; and inspired to explore a CSA share purchase for the next growing season; and inspired to stick your fingers in the dirt, toss some seeds down and see what you will cultivate.  

Excerpt from my title:  A Fresh Wellness Mindset… “ Variety is the spice of life.  Variety implies a wide array of nutrients.  Eating a wide selection of food creates more opportunity for the body to get all of the nutrients it needs….” (John, 2018)

Spaghetti Squash with Seasonal (CSA) Veggies and Ground Meat is Tam’s featured recipe this week. Find the recipe here on the DIY Wellness blog

Spagh Sq dinner2.jpg

I continue with the tenth and final week of my autumn CSA share loot…

  • Greens overall are extremely supportive of healthy liver function.  It is vital to nourish your liver with lots of nutrient dense whole foods like greens because the liver is taxed with literally 500 functions in your body.  “Leafy greens are a rich source of alkalinizing minerals, vitamins C, E, K and many B vitamins.  Leafy greens have phytonutrients such as beta-carotene (the pre-cursor for vitamin A), lutein and zeaxanthin.  These nutrients are said to protect cells and eyes.  The darkest green vegetables contain some Omega 3s.  Chlorophyll, a super anti-oxidant, is abundant in leafy greens….”  (John, 2018) 

  • Spinach:  Eggs Florentine is recipe # 5 in A Fresh Wellness Mindset (19 recipes in all in the book):  Check it out at Douglas County Library in Colorado if you would like to give the book a spin before you buy it. A few spinach leaves in your morning smoothie with a dollop of pumpkin is seasonally delicious. Replace fruit which can spike blood sugar.   

  • Radish:  Although often overlooked, radish is a very nutrient dense food.  The nutrition benefits of radish include a good source of vitamins A, C, K, Bs (especially folate), minerals (especially calcium, magnesium, phosphorus, potassium, zinc, copper and manganese).  Radish is a great source of fiber. A Fresh Wellness Mindset sites radish as being a food supportive of good digestion.  Enjoy these beauties raw.   

  • Cipollini Onion:  Curious about these little guys (pronounced ‘Chip-o-lee-knee’) I did some investigation and learned their name means little onion in Italian. The Kitchn  notes their sweet flavor makes cipollini especially good caramelized and roasted.  I’ve tried both and agree wholeheartedly!  Wrapping them (outer skin removed) in parchment paper with a spoonful of coconut oil and baking for 30 minutes or until tender, they will nearly melt in your mouth. 

    Cipollini, like other members of the onion family, are sulfur containing foods.  Sulfur is a mineral found in all body tissues and therefore is vital to get sulfur from foods. Livestrong says,   ‘Sulfur, a mineral vital to your health, is found in all body tissues and plays several important roles in your body. According to Phyllis A. Balch, author of "Prescription for Nutritional Healing," it helps resist bacteria and protects against toxic substances. In addition, sulfur is necessary for proper development of connective tissue and helps skin maintain structural integrity. Identifying sulfur-rich foods can help you make choices that ensure you get sufficient intake of sulfur.’  Sautee purple scallions with other veggies.  See recipe below with snap beans.

  • Carrots:  Everyone knows raw carrots are great snackers.   Cooked carrots offer the best of carrot's nutrition when they are gently cooked.  Enjoy carrots however you like them, raw or gently cooked!  To cook them, after scrubbing well, dice into coins or steam whole, sprinkle with fresh chopped dill and drizzle with melted butter or olive oil.  Add in green beans to the steaming pot if you wish.  Just a few minutes will optimize nutrition of steamed veggies. Peas and carrots make a nice pair drizzled with grass fed butter.

    Check out Tam’s recipe for naturally gluten free carrot cake on the DIY Wellness blog.

 Photo by Sharon Chen on Unsplash

Photo by Sharon Chen on Unsplash

Try Tam’s Red Cabbage and Carrot Slaw, recipe #13 (19 recipes are in the book, all free of gluten but so good you don’t miss a thing) in A Fresh Wellness Mindset.  If you would like to give the book a spin before you decide to buy it, check it out at Douglas Country Libraries in Colorado. The book is typically on a wait list at the library, so buy it on AmazonBarnesandNoble.comGarcia Street Books in Santa Fe, or Tattered Cover Bookstores for quick gratification.Beets: They are very healthful for your liver. When it comes to loving your liver, live it up! The liver literally performs 500+ functions. In the modern world, any which way you can lighten up and love your liver more is supportive of your health. Tam offers 10 of her favorite applications for beets ranging including kvass, kraut, beet chips, applesauce and beets and more. Be sure to cook the greens. The article will tell you how to do it.

Turnips: Make turnip hash browns. Peel off any purplish skin or marks and scrub well. Grate in food processor. Heat butter in a cast iron skillet, add turnips, season with salt and pepper, and saute until golden brown.

Garlic:  You know what they say about garlic… as long as you and everyone you live with likes garlic too, enjoy it well!  Garlic is said to be a rich source of many health promoting benefits. This source says garlic has Allicin and other essential volatile compounds also found to have antibacterial, antiviral, and anti-fungal activities.  Garlic has vitamins B, A, C, E and K; minerals and phytonutrients.  Like any real lively food, its benefit to you is dependent on how well you are digesting it.  So if garlic or any or food causes tummy troubles or digestive upset, I can guide you toward the root cause to support healthful function.  Enjoy garlic sauteed along side onions, although add the garlic later, to avoid it being burned. 

It has been my pleasure providing inspiration to enjoy local farm fresh vegetables this season.  Come back and visit this site soon to evolve your healthfulness. 

‘Eat Your Way to Beautiful’, another feature of DIY Wellness is coming SOON. 

‘Healthful Happy Holidays’ is also coming up soon, to offer truly good for you food geared to holiday celebrations. 

Until we meet again, EatRight-LiveWell,



John, T. (2018). A Fresh Wellness Mindset: Personalize Your Food Life & Find Your Truth about Gluten. CreateSpace Independent Publishing Platform. North Charleston, SC.

Don’t let your holiday habits haunt you

Don’t let January roll in and feel drab

You deserve to live and be well

Check out Tam’s Zero Deprivation Promise

you can have a satisfied calm tummy, more rest, right weight, and sensible care and truly live it up during the holidays!

 Photo by Emily Rudolph on Unsplash

Photo by Emily Rudolph on Unsplash

Contact Tam for a complimentary 15 minute conversation to discuss your wellness goals and where you feel stuck. Find out if her approach is a fit for you.

The Best Health Care is Self Care because it works for Life.

New offering: Hair Tissue Mineral Analysis you can receive anywhere for a more holistic approach to nutritional therapy.


According to Gray L. Graham, BA, NTP, Founder of the Nutritional Therapy Association, Inc. & Author of Pottenger’s Prophecy, How Food Can Reset Genes for Wellness or Illness….

"A Fresh Wellness Mindset is a refreshing and needed addition to the myriad of books written on the subject of nutrition and wellness. So many authors of nutrition take the position that they have discovered the one way and that their way is the only way. ...... Tam John’s book is, on the other hand, a guide to self discovery that will lead her readers to the diet that works for them. No more “diet of the month” approaches here. Tam carefully explains the nuances of important topics… “ Read Mr. Gray Graham’s full book review here