3 Secret Benefits of Purple Potatoes

Urban Farm Lifestyle

  Healthy-Sustainable-Regenerative Lifestyle 


You may not know it, but eating certain foods can be the difference between getting sick often and staying healthy. When it comes to healthy eating, then purple potatoes are a great addition to your meals.

David Proctor


From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

It is all about the soil!




Benefits of Purple Potatoes

by David Proctor 

 November 19, 2020

Urban Farm Lifestyle Magazine    Published Weekly

Are you eating regular vegetables every day, but don’t see improvement in your health?

Or maybe you are tired of eating the same vegetables again and again?

While healthy eating can be fun in the beginning, most people don’t know enough vegetables to have proper variety in their meals.

If this is the case, then maybe it’s time to change your diet a bit and add different vegetables to your diet.

Purple potatoes are a great addition to a healthy diet and contain many of the same benefits as regular potatoes.

However, they have a deep purple color and may contain secret benefits that you’ve probably never heard of.

From anti-oxidants to minerals that are not present in other vegetables, purple potatoes contain it all.

If you are suffering from diabetes, high blood pressure, or fatigue, then you should consider trying purple potatoes out to help keep your symptoms in check.

It’s also a great way to boost your immune system, even if you are not ill.

If you’ve never heard of this potato variety before, it’s probably because people have only recently discovered the health benefits of it.

While it has been used for centuries in South America, many people are trying it out as a substitute for regular potatoes.

To help you get a picture of the immense health benefits of purple potatoes and why you should include them in your diet, you can check out the top 3 secret benefits of purple potatoes.


Purple Potatoes

Purple Potatoes

3 Secret Benefits of Purple Potatoes

Potatoes are a favorite dish of many people throughout the world.

They can be eaten with almost any meal, from mixed vegetables to meat and potato bread.

Potatoes are easy to grow and adapt to most climates, which is what makes it a popular food dish throughout the world.

The best thing about potatoes is that they are a great source of carbohydrates and are high in energy content.

If you are an athlete or workout often, you can easily get enough energy from a delicious meal with potatoes.

Because it provides enough stored energy, potatoes are great for giving you enough drive to make it through a tough day.
One of the best potato varieties is the purple potato.

They have a deep purple color and originated in South America. However, they have become quite popular in recent times because of their great taste, colorful appearance, and many health benefits.

While all potatoes are nutritious and high in carbs, purple potatoes contain special health benefits that are not present in normal potatoes.

Some of the best health benefits of purple potatoes are:

1.They Have An Anti-Oxidizing And Anti-inflammatory Effect

Purple potatoes have high levels of antioxidants such as anthocyanins.

These anti-oxidants are great for maintaining healthy cholesterol levels and can help people with diabetes.

They are also helpful in preventing heart attacks and play an important role in improving certain body functions such as eyesight.

Another major benefit of purple potatoes is that they can help reduce inflammation in the body.

This will improve your ability to relax and is great for dealing with stress and fatigue.

If you constantly experience pains in your muscles, especially after workouts, then you should consider getting enough rest and eating a meal with purple potatoes.

This will not only boost your energy levels, but it will provide your body with helpful antioxidants that are necessary for reducing stress.

Many purple fruits and vegetables contain high levels of anthocyanins and purple potato is no exception.

With so many people eating junk foods and living unhealthy lifestyles nowadays, your body requires more antioxidants to help prevent illness and keep your immune system strong.

If you are an obese patient or you are suffering from high blood pressure, then the anti-inflammatory effect of purple potatoes will help reduce your symptoms and may prevent chronic illnesses as well.

2.They Contain Vital Fiber

You’ve probably heard doctors and nutritionists talk about the benefits of foods that are rich in fiber.

However, did you know that most people have a lack of fiber in their diet, even though they may be consuming sufficient calories every day?

Some foods have higher levels of fiber than others and eating these will help reduce your fiber deficiency.

Purple potatoes have high levels of normal fiber and are a great source of many types of fiber that are not commonly found in other foods.

It contains high levels of resistant starch, which is known to improve digestion and are important for a healthy gut.

It can also help prevent constipation and reduces the cholesterol levels in your blood.

If you are suffering from indigestion or you have diabetes, then purple potatoes are a great addition to your diet.

With so many dishes containing foods that increase cholesterol levels, having an alternative such as purple potato is the healthier option.

However, some research indicates that the most fiber is released when the potatoes are eaten with the skin on.

There are many delicious recipes and cooking guides that can show you how to prepare potatoes with the skin on, which is the more nutritious way to cook them.

3.Helps Prevent Cancer

With cases of cancer becoming more common, it’s important to eat foods that help strengthen your body’s defensive system and reduce your chances of getting cancer.

Purple potatoes have high levels of antioxidants and anthocyanins, both of which are great for fighting cancer.

Many studies support the fact that purple potatoes can help prevent cancer and reduce the growth of cancer cells in patients.

Some research studies have shown that it is particularly beneficial when it comes to fighting breast cancer and stomach cancer.

While these studies are still lab-based and need more testing, eating purple potato occasionally will certainly improve your vitality and reduce your chances of getting ill.

When it comes to preventing cancer, then a healthy diet is a necessity. Purple potato is rich in crucial vitamins and minerals that are crucial for a strong immune system.

It contains vitamin C and vitamin B and essential minerals such as Iron, Manganese, and Potassium. All of these are essential for the body and help prevent illnesses by strengthening your immune system.

Maintaining a Healthy Diet

Maintaining a healthy diet requires knowledge of the basic food groups.

You may not know it, but eating certain foods can be the difference between getting sick often and staying healthy.

When it comes to healthy eating, then purple potatoes are a great addition to your meals.

Not only do they contain many essential vitamins and minerals, but they also have high levels of antioxidants and can help reduce inflammation as well.

While many people regularly consume normal potatoes and sweet potatoes, very few people know about purple potatoes.

However, they are becoming more popular ever since research has come out proving the numerous health benefits of it.

You can cook it in the same way as regular potatoes or you can look up many purple potato recipes on the internet and make your own tasty meal.

If you have diabetes or are suffering from high blood pressure, then try and include purple potato, blueberries, and foods with high; levels of antioxidants in your diet.

Not only will this help you manage your symptoms better, but it will also reduce the effects and spread of the illness as well.

If you have a taste for good food, then adding purple potato to your dishes is great for giving color to your dishes.

The best thing about it is that it’s tasty as well so you’ll enjoy eating your vegetables for a change!

Check It Out!



Paul Gautschi’s Method

How to Grow the BEST Potatoes 6:50

Quick Tip





Posted in Health, Magazine Issues, Plants Tagged with: , , , , , , ,

Espaliering Fruit Trees

Urban Farm Lifestyle

  Healthy-Sustainable-Regenerative Lifestyle 


The training of fruit trees by selectively pruning to lay flat against a wall or along a trellis or frame is known as Espalier (ess-PAL-yay).

David Proctor


From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

It is all about the soil!




Sculptured Fruit Trees

by David Proctor 

 November 12, 2020

Urban Farm Lifestyle Magazine    Published Weekly

The practice of the ancient horticultural technique of pruning and training a tree or shrub to grow flat against a wall or along a trellis is known as Espalier.

Espalier Tree

Espalier Tree

According to American Garden History, espalier was originally used to create outdoor “walls” in Europe during the Middle Ages and was also planted in interior courtyard walls to prevent late frost bud-kill.

 Other records show this technique dates back to ancient Egypt, where hieroglyphs of espaliered fig trees have been found in tombs dating back to 1400 B.C

Espalier allows for fruit trees to be grown in a relatively small area compared to just one tree allowed to branch out.

Training a Fruit Tree

Training Trees

The ability to pick fruit without a ladder and the opportunity to sculpture the tree or trees are just a few benefits of this practice.

The best trees to start out with are apple or pear trees.

The apple is probably the easiest to start with because new stems don’t harden as quickly as pear trees.

Other trees that work well for this practice are fig-trees, peach, and pomegranates. Your climate may limit your choices.


Apple Tree

Espalier Apple Tree

The location of your plants is key to success.

Your location should be well-drained, about eight linear feet of space, and full sun.

This location can be against a wall, along a fence, or across posts and horizontal wire, such as utilized in some vineyards.
Pruning will probably be required two or three times per year.

The first pruning will be after the tree has first bloomed.

Later remove vertical shoots, suckers, and water sprouts.

Shorten the horizontal growth to encourage fruiting spurs.

This will intensify the fruit production so be sure these branches are supported well.


Espalier, Decorative and Functional

Espalier, Decorative and Functional

For more information on planting instructions and techniques, visit: https://www.starkbros.com/growing-guide/article/espalier-fruit-trees

Check It Out!

Pruning an espalier apple 4:17

Quick Tip


  • Summer pruning encourages fruiting
  • Winter pruning encourages growth
  • Cut back growing tips but not fruiting spurs


“How to Espalier Fruit Trees.” Stark Bro’s Nurseries & Orchards Co., www.starkbros.com/growing-guide/article/espalier-fruit-trees.

“Espalier.” Wikipedia, Wikimedia Foundation, 25 Aug. 2020, en.wikipedia.org/wiki/Espalier.


Posted in Magazine Issues, Plants Tagged with: ,

How To Cut Up Whole Chicken

Urban Farm Lifestyle

  Healthy-Sustainable-Regenerative Lifestyle 

Cut-Whole Chicken

While attending the intensive seminars at Polyface farm a few years ago, one of the sessions was on cutting up a whole chicken into parts.  It’s amazing how many people don’t even know how to cut up a chicken.  Today we will go over the process of this seemingly lost skill.

David Proctor


From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

It is all about the soil!




How To Make Your Own Eucalyptus Oil

by Kelsey Proctor 

 November 05, 2020

Urban Farm Lifestyle Magazine    Published Weekly

When you shop at the grocery store you will see whole chickens, legs and thighs, breast meat, and chicken quarters.  Not a bad selection, but money can be saved by buying a whole chicken and cutting it up yourself. 
At Polyface, they resisted for many years, selling cut birds.  They only sold whole birds.  They finally gave in to customer demands, but they charge extra for this convenience.

Broiler Shelter With Cornish Cross Chickens

Broiler Shelter With Cornish Cross Chickens 

Daniel Salatin gave a demonstration on cutting up a whole bird into packaging size quantities. Our concern today is not the mass production of cutting many birds up into serving sizes but just one bird for your meal.

Butcher Process

Butcher Process Demonstration

The principles are the same.
Step 1.
Lay the bird on its back.  Wiggle or pull the wing to determine where the joint attaches to the breast.  To separate the wing from the breast, use a sharp knife to cut through the ball joint where it meets the breast.  Repeat with the other wing.
Step 2.
Pull a leg away from the body to see where it attaches. To remove the whole leg, first cut through the skin between the thigh and the breast.
Step 3.
Continue to pull on the leg and wiggle it a bit to determine where the thigh meets the socket in the back.  Use a boning knife to cut through that joint.  Repeat with the other leg.
Step 4.
Place each leg skin-side down.  Flex to see where the ball joint between the drumstick and thigh is located.  Look for the thin line of fat that was perpendicular to the body.  Cut through the line of fat to separate the thigh and drumstick, wiggling or put tension to find where the joint is.  Repeat with the other leg.
Step 5.
To remove the backbone, start at the head end of the bird and cut through the rib cage on the one side of the backbone with kitchen shears or a sharp knife.  Repeat on the other side of the backbone to remove it completely.
Step 6.
To cut the breast into 2 halves, place it skin-side down, exposing the breastbone.  Use a lot of pressure to cut through the breast bone, right down the center of the breast. Now you have two breast halves.


Chicken Parts

Chicken Parts

You now have eight pieces of chicken.  You can use the parts for stock, stews, frying, grilling, or baking.  Plus you have saved money and have the desired cuts of meat that you want.

Check It Out!


Gordon Ramsay: How to Part a Chicken 3:28

Quick Tip

Gordon Ramsay uses both Wüsthof and Henckels branded knives; his list of essential knives is; Chef’s knife for chopping. Paring knife for peeling cutting small vegetables and fruit. Boning knife with a somewhat flexible blade to cut around meat and bone.


Roszmann Updated February 21, Rachel, and Rachel Roszmann. “How to Cut Up a Whole Chicken.” EatingWell, 21 Feb. 2020, www.eatingwell.com/article/15522/how-to-cut-up-a-whole-chicken/.

Siracusa, John. “Gordon Ramsay Knife – What Knives Does He Use? (2020).” Hell’s Kitchen, Hell’s Kitchen, 26 Oct. 2020, hellskitchenrecipes.com/gordon-ramsay-knives/.


Posted in Chickens, Health, Magazine Issues, Recipes Tagged with: ,

Respiratory Relief

Urban Farm Lifestyle

  Healthy-Sustainable-Regenerative Lifestyle 

Eucalyptus Oil

Eucalyptus oil has been used to help clear the mucus build up in the respiratory tract and is known to help with fighting bacterial, viral, and fungus infections.

David Proctor


From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

It is all about the soil!




How To Make Your Own Eucalyptus Oil

by Kelsey Proctor 

 October 29, 2020

Urban Farm Lifestyle Magazine    Published Weekly

One of the best ways to control what’s in your products, is to make them yourself.

Let me introduce eucalyptus oil; an essential oil derived from the eucalyptus leaf, and used throughout history for medicinal and industrial purposes.

Eucalyptus Tree

Eucalyptus Tree

You can make eucalyptus oil yourself by boiling, then straining, the leaves and twigs of the leaf.

Essential oils have become popular because of the increased attention on homeopathic living.

If you don’t want to bother making your own, you can find eucalyptus oil at a drugstore or local health food store.

Eucalyptus oil can be used as an antiseptic for cuts, burns, and bug bites. In fact, dilute the oil with water and spray on as a natural bug repellant.

Eucalyptus oil is not just for medicinal purposes, place a few droplets in a diffuser to destress and improve concentration.

Eucalyptus oil is effective at improving allergies, alleviating respiratory viruses, and reducing inflammation in the lungs.

Eucalyptus oil is one of the active ingredients in the common topical cream Vick’s VapoRub.

However, you can make your own chest decongestant rub with natural ingredients.

You will need:
·         10 drops of eucalyptus oil
·         10 drops of peppermint oil
·         5 drops of preferred essential oil such as lemon or lavender
·         ¼ cup Beeswax
·         ¼ cup coconut oil or olive oil

·         Melt Beeswax and coconut oil
·         Remove from heat for 5 minutes
·         Stir in essential oils
·         Cool and pour into desired containers

Continue reading below to learn more ways to utilize eucalyptus oil in your healthy home!

Check It Out!


How to Make Eucalyptus Oil

  1. Gather two mason jars
  2. Gather eucalyptus leaves
  3. Pour the oil over the smashed eucalyptus leaves and salt mix
  4. Strain leaves from oil by pouring through a tea strainer or cheesecloth
  5. Label the eucalyptus oil


Quick Tip

10 Uses for Eucalyptus Oil



Ellelmd. “Make Eucalyptus Oil.” WikiHow. N.p., n.d. Web. 29 October 2020.

Kimberly. Kimberly’s Cup. 28 October 2009. Web. 03 October 2019.
Mercola.com. 12 May 2016. Web. 29 October 2020.


Background: Photo by Akshay Chauhan on Unsplash

Posted in Health, Magazine Issues, Plants Tagged with: , ,

Strengthen Immunity Naturally

Urban Farm Lifestyle

  Healthy-Sustainable-Regenerative Lifestyle 

Strong Immunity

Our immune system is very important for our health and wellbeing. When our bodies are attacked by bacteria and viruses, our immune system is what fights off infections and diseases.

David Proctor


From Seed To Fork, Egg To Plate.

    We may not live on a farm, but we can grow where we live.

It is all about the soil!




Six Steps to Strong Immunity

by David Proctor 

 October 22, 2020

Urban Farm Lifestyle Magazine    Published Weekly

I have heard time and again about so many people getting sick and some of those that have gotten sick, dying from virus infection this year.
I hope that a vaccine is able to be produced that gives the desired effects that we all hope for.
In the meantime, I hear very little about what can be done to help our immune system while we wait for the magic bullet that is being developed.

I hear almost nothing about boosting our immune system naturally.

Boosting our immune system naturally is almost not even a consideration by politicians and scientists.

All I hear is wear a mask, wash your hands, and stay away from everyone. 

I don’t argue against those recommendations as far as trying to hold the spread of disease, but we will all probably be exposed if we haven’t been already.

I would like to point out some things that can help one to survive the times.

One thing is to lower stress.
If all you do is watch the news and hear about nothing good but only bad, turn the channel or turn the TV off. 

The TV stations are looking for ratings, and nothing will boost that better than fear. 

Usually, it’s the weatherman’s job, but now we get it from the everyday reporters.

Second, pay attention to what you eat.

If you are not careful the junk food and processed fast-food will have just the same results on your body but will just take longer to run its course.

Now that the TV is off, and no political ads are playing, it’s time to start cooking again, or for some the first time to cook.

Start by using the freshest ingredients as you can find.

Look for foods that have dark colors and taste strong, these will have more punch nutritionally.

Try and find nutrient-dense food grown and raised by local farmers/ranchers.

I know we are getting out of the growing season but we can still get good nutrition even though our store shelves may be bare at times.

This is where having a summer garden and canning can really play a big part in your health.

The big takeaway here is to go for naturally grown and raised.

Try to stay away from processed foods and chemically engineered goop that they are trying to pass off as vegetarian fake meat.

Third, work on getting quality sleep.

The sleep you get can help your overall mood and health.

Try and get at least six hours if not eight hours, of good sleep.

Fourth, eat better meat.  Meat that is raised from birth to death outside and grass-fed.

You will not only get vitamins and nutrients that your body needs, but cannot be found elsewhere, in as nutrient-dense food as meat.

The fifth is to try to work on gut health. Most illnesses start in the gut.

Antibiotics are terrible for gut health.

Work on your gut health by incorporating probiotics in your diet.

Kombucha and other fermented foods are a good source.

Last but not least, number six, is to move!

You don’t have to run, you don’t have to lift weights, just don’t sit, stretch and walk. Try and work in at least an hour a day.

The bottom line is strengthening your immune system naturally does not require you to follow a strict routine or take strange herbal combinations.

In fact, all it requires is that you get enough sleep, exercise regularly, and eat the right foods.

Healthy eating can actually be fun, once you know which foods to eat.

“An apple a day keeps the doctor away”, it’s that simple.

Check It Out!

Kombucha Recipe

Kombucha Recipe

Quick Tip





Posted in Animal Husbandry, Chickens, fish, Health, Magazine Issues, Plants Tagged with:

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