April 16, 2015
d e r u t a e F
Photo from naturalawaken
ingsnnj.com
THIS WEEK’S ORDER
Fruit
Vegetable
Newsletter
Basic Baskets
Photo: Getty Images
Enjoy a Green Drinks gathering to celebrate Earth Day
Earth Day is Wednesday, April 22! When we learn about the condition of our most valuable resource—this spinning planet we call home—we may feel a sense of urgency, desperation or even defeat. Global climate change is a powerful foe, and current efforts may seem like a losing race against time. But it’s time to realize that mankind is making decided progress, that the majority of us do care, that what local communities accomplish has a positive effect and that the global community can take the steps needed to avert catastrophic climate change. Become a part of the solution by attending one or more of the community events listed here or here!
P ro du ce & Sourc es Apples Bananas Grapefruit Kiwi Oranges Carrots Green Beans Lettuce Onion Potatoes Sprouts
4 Seasons, WA 4 Seasons, Ecuador 4 Seasons, CA 4 Seasons, Italy 4 Seasons, CA
The event will be held on the patio of the restaurant and will feature reduced-price cocktails and complimentary hors d'oeuvres. Admission is free. The evening festivities will also kick off Sustainable Morristown's 25-day "Earth Day Every Day" countdown to its Festival Earth sustainability fair on May 17. The nearly month-long campaign will promote simple ways that every person can make more planet-friendly choices and will highlight eco-conscious best practices from local businesses. Festival Earth will include a Sustainable Living Expo, performance stage, arts showcase, farmers market, hybridelectric auto show, healthy foods pavilion, valet bike parking and more. The arts showcase will feature a hands-on art experience for children of all ages. Composter and rain barrels can be prepurchased for pickup at the event. Attendees are also invited to bring old
4 Seasons, CA 4 Seasons, NC 4 Seasons, FL 4 Seasons 4 Seasons, Canada 4 Seasons
Sustainable Morristown will celebrate Earth Day with a special Green Drinks gathering 6 to 9 p.m. on April 22 at Jockey Hollow Bar & Kitchen, 110 South St., Morristown
(continued on page 2)
www.mountainlakesorganic.com
Sp otl ig h ts
St o ri ng & Pre se r v i ng
Reasons to Eat Sunflower Greens • Sunflower greens offer one of the most balanced forms of a complete plant protein around. They provide all the essential amino acids and help to repair muscle tissue while supporting the enzymes of the body to do their jobs as well. • Sprouted sunflower greens, known as microgreens, also contain up to 100 times the enzymes of regular, full-grown greens. This means your body can more easily assimilate important phytonutrients, vitamins and minerals. • Sunflower greens are full of folate (folic acid), and B complex, vital nutrients for pregnant women and a developing baby. • High levels of antioxidants in sunflower greens can aid in heart health, slow aging, and support cellular recovery. High levels of vitamins C, E, and selenium can even reduce high blood pressure and improve arterial health. • Sunflower greens are packed with nutrition and have very low calories, so they are a perfect food for those who want to lose weight. • Sunflower greens contain lecithin which help to break down fatty acids in the body. • They also contain vitamins A, D, and E as well as important minerals including calcium, copper, iron, phosphorous,
magnesium and potassium. • Eating sunflower seeds or greens helps to boost your reproductive health by providing the body with ample zinc. Zinc also works with over 300 enzymes in the body to keep things running smoothly. • Sunflower greens are incredible for boosting immunity. Leafy green sprouts, especially those of the sunflower variety are essential to creating innate lymphoid cells (ILC) important immunity-boosting cells found in the lining of the digestive system that help to keep our gut bacteria healthy. Many people realize by now that gut health is the primary form of fighting disease and foreign invaders in the body. • Sunflower sprouts are full of essential fatty acids that are needed to make a plant burst out of its seed shell. Start sprouting to receive up to 900% more nutrition from your food. • All sprouts, including sunflower sprouts are full of chlorophyll – the same substance which makes plants turn green. In human beings, this one constituent keeps our blood healthy, reduces inflammation, calms the nervous system, revitalizes tissues, and balances pH levels in the body. naturalsociety.com
Fruit Apples
Separate out any with bruises or soft spots. Refrigerate with damp paper towel in perforated plastic bag away from strong-odored foods. Best stored somewhere around 30-35°F, in a humid environment. For every 10 degrees above 30°F, lifespan dramatically decreases. Use within a month, although can be stored for 3-4 months. Apples are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.
Bananas
Store at room temperature until ripe or in paper bag to speed up ripening process. Ripe bananas can be refrigerated for a week or frozen for 2-3 months. For maximum flavor, return to room temperature. Ripe bananas are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.
Grapefruit & Oranges
Store at room temperature for up to a week or in refrigerator for 2-3 weeks.
(continued from page 1)
Kiwi
Green Drink
jewelry or accessories to participate in a "swap" event.
"Sustainability is much more than just environmental conservation," said Paul Miller, board president of Sustainable Morristown, "It's about making our community strong and resilient for future generations. That includes supporting local economies and promoting social equity in addition to protecting the environment."
Store at room temperature until ripe. Once ripe, refrigerate in plastic bag. Use in 1-2 weeks.
Festival Earth is presented by the Daily Record's Grassroots section, Covanta Energy, Whole Foods Morristown and the Hyatt Morristown. Supporting sponsors include Jockey Hollow Bar & Kitchen, The Taco Truck and Toyota of Morristown. Sustainable Morristown's mission is to promote and support a sustainable future for the Morristown community through leadership, education and action. Its vision is of a community-wide collaboration working together to ensure the economic, environmental and social well-being of Morristown residents, visitors and future generations. For more information, visit www.sustainablemorristown.org and follow realtime "Earth Day Every Day" updates on www.Facebook.com/ sustainablemorristown and www.twitter.com/SustainMtown with hashtag #FestivalEarth. For more information about the Green Drinks event or Festival Earth, contact Barbara Taylor, festivalearth@sustainablemorristown.org or tel. 973-656-3138
www.mountainlakesorganic.com
(continued…)
Marnie Vyff Co-op Manager Barbara Taylor Marketing Director Stephanie Perrotti Editor
Recipes
Vegetables Carrots If your microgreens have some soil on them, give them a light wash and air dry them in a colander for a few moments. (They are very fragile so need to be handled with care). Place them in a bowl and add the remaining salad ingredients. Stir up your vinaigrette in a little jar and pour on top of the salad.
Remove tops (you can use greens to replace parsley, basil, and other herbs), wrap in damp paper towel and place in plastic bag in refrigerator. Use as soon as possible. Refrigerate carrots in plastic bag in coldest part of refrigerator. Use within two weeks.
Green Beans Kiwi Sunflower Sprout Juice
Refrigerate unwashed in plastic bag. Use within a week.
2 Kiwis 1 handful Sunflower Sprouts (or other sprouts you like or baby greens) 1 medium size apple, cored (I like Golden Delicious) 1 tablespoon lime juice (or lemon juice) 1 cup cucumber, diced (or filtered water) 1 tablespoon chia seeds 4-6 ice cubes
Lettuce
thecleandish.com
Place all ingredients into a blender or food processor and process until smooth. If the juice is too thick, add a little bit of water. If you have a sweet tooth, add 1-2 tablespoon of maple syrup or raw honey.
Homegrown Microgreens Salad pbs.org
For the Salad: 1 cup of microgreens [sunflower sprouts] 1 blood orange, peeled and cubed 1/2 avocado, peeled and cubed 1/2 cup of shredded carrot or daikon radish 1/4 cup chopped walnuts
Refrigerate unwashed in loosely closed plastic bag or crisper. Do not wash until ready to serve. Best eaten within 2-3 days. Use within a week.
Onions Super Salad
markitonutrition.com Salad: 1 bunch spring lettuce mix A handful of sunflower microgreens A handful of pea shoots and/or fenugreek shoots 1/2 pint cherry tomatoes 1/2 cup walnuts, soaked and crumbled* 1/3 English cucumber 1 red or yellow pepper, diced 1 avocado, diced 6-8 olives, pitted and diced (optional) Dressing: 1 1/2 lemons, juiced 2-3 Tbsp cold pressed olive oil (optional) 2 garlic cloves, minced 1 Tbsp Italian herbs Salt and pepper, to taste
Potatoes
Store in a dark, dry place. They will keep for 1-2 weeks at room temperature and 2-3 months at 45-50°F. Do not store in refrigerator or near onions.
Sprouts
Refrigerate in plastic container. Use within four days.
*Soak the walnuts for 6-8 hours before draining and crumbling. Combine all of the dressing ingredients in a small mixing bowl and stir well. Toss all of the ingredients together along with the dressing in a large salad bowl.
For the Dressing: 1 Tbsp. cold-pressed olive oil 1 Tbsp. lemon juice 1 clove chopped garlic (optional) A dash of salt and pepper
Store in mesh bag or other wellventilated container in a cool, dry location between 45-55°F. Do not store near potatoes. Whole onions will last about two months. Refrigerate cut onions in tightly sealed container and use within 2-3 days.
www.mountainlakesorganic.com
Sources
StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network
¼ cup olive oil - divided 2 tablespoons za'atar - Middle Eastern spice blend - divided 1 teaspoon salt - divided ½ teaspoon pepper - divided
minutes. Scoop apple/ bananas into a bowl or hollowed out apples.
Pre-heat oven to 425 degrees and have two large baking sheets ready to go. Using two large bowls or resealable plastic bags, fill one with carrots and one with the green beans.
Oven Roasted Potatoes and Green Beans oliepants.wordpress.com
1 pound potatoes, diced large (I prefer the smaller potatoes, i.e. fingerling, small red, small gold.) 1/2 large onion, sliced 1 pound string green beans, ends removed 1/8 cup good olive oil 1 tsp salt, plus more to taste 1/2 tsp ground black pepper Preheat oven to 425F. In a large bowl, combine the potatoes and onions. Toss the potatoes and onions with olive oil to coat.
Drizzle each bowl with half of the remaining ingredients: olive oil (two tablespoons for each), za'atar (one tablespoon each), salt (1/2 teaspoon each) and pepper (1/4 teaspoon each.) Toss both batches to coat and spread on to even layers in two separate baking sheets. Place carrots and green beans in the oven and roast until nicely browned: 15-20 minutes for the green beans and 20-25 minutes for the carrots. Remove from the oven and serve separately or in one dish. NOTE: If carrots are small, feel free to leave whole. If they are larger, slice vertically so that they are approximately all the same size.
Apple-Banana-Oat Loaf thesaladgirl.com
1.5 cups oats 1/4 cup WW flour 1 teaspoon baking powder 2 teaspoons cinnamon 1/2 teaspoon salt 2 apples, chopped into very small pieces 2 small bananas, mashed 1/4 cup honey (or agave nectar) 1 cup milk (I used chocolate almond milk – awesome) Preheat the oven to 400F.
Sprinkle salt and pepper.
Mix together the dry ingredients. Add in the wet ingredients and mix well.
Transfer the coated potatoes and onions to a baking sheet.
Pour the entire mixture into a loaf pan. Bake for 30 minutes, or longer if you want it crispier.
Bake in the preheated oven for 25-30 minutes, until the potatoes are tender. Toss once while cooking, at the half-way mark.
Serve with yogurt, ice cream, whipped cream, milk, plain, or with whatever you like!
After the potatoes are tender, toss in the string beans to the pan. Bake for another 10-15 minutes, until the beans are tender. Remove from the oven and add more salt and/or pepper if you want.
Apple Banana Stew In Cinnamon Sauce superhealthykids.com
1/3 cup honey 1/2 tsp. lemon juice 1/4 tsp. vanilla extract 1/4 tsp. cinnamon 1/4 cup water 1 tablespoon corn starch 2 apples, chopped 1 banana Mix water and corn starch together until corn starch is dissolved.
Za’atar Roasted Carrots and Green Beans
In skillet, pour water/corn starch, lemon juice, honey, vanilla, and cinnamon. Turn skillet on medium until sauce begins to warm and blend.
1 pound carrots - peeled, sliced vertically 1 pound green beans - trimmed
Add chopped apples and bananas and stir to coat with the sauce.
thelemonbowl.com
Continue to cook over low heat for 5-7
www.mountainlakesorganic.com