April 23, 2015
d e r u t a e F
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ER T H I S W E E K ’ S O Ri D e Baskets
Fruit
Vegetable
Newsletter
it & Vegg Big, Basic, Fru
Roasted Carrots and Mushrooms
foodnetwork.com Toss 1 1/2 pounds sliced carrots, 10 ounces halved cremini mushrooms, 1/4 cup olive oil, 2 smashed garlic cloves, 3 sprigs thyme, 3/4 teaspoon each caraway seeds and kosher salt, and 1/4 teaspoon hot paprika. Roast at 450 degrees F until tender, stirring once, 30 minutes. Drizzle with lemon juice, sour cream, parsley and more paprika.
P ro du ce & Sourc es Apples Avocados Bananas Dates Grapefruit Kiwi Mangoes Oranges Pineapple Beets Broccolette Carrots Cucumbers Green Beans Kale Lettuce Mushrooms Onions Potatoes Sprouts
4 Seasons, WA 4 Seasons 4 Seasons, Ecuador 4 Seasons 4 Seasons, CA 4 Seasons, Italy 4 Seasons 4 Seasons, CA 4 Seasons
Apple Cider Vinegar – 23 Research Backed Benefits Apple Cider Vinegar has a plethora of useful and medicinal properties. There have been resources written on all the amazing benefits that Apple Cider Vinegar (ACV) has regarding multiple physical ailments as well as cleaning and DIY purposes. 1. Cleaning 2. Hair rinse 3. Dandruff and Thinning Hair 4. Pets 5. Skin Toner 6. Detoxifying 7. Allergies and Congestion 8. Candida 9. Reduces Heart Burn and Acid Reflux 10. Effective in Treating High Cholesterol 11. Antiglycemic Effect 12. Preventative 13. Improves Digestion 14. Prevents Muscle Fatigue After Exercise 15. Bad Breath
4 Seasons 4 Seasons 4 Seasons, CA 4 Seasons 4 Seasons, FL 4 Seasons 4 Seasons, FL 4 Seasons 4 Seasons 4 Seasons 4 Seasons
photo from rebeccasnaturalfood.com
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Sp otl ig h ts
St o ri ng & Pre se r v i ng
How to Cut a Pineapple
Pineapples are best eaten fresh, but peeling and cutting one can seem like a daunting task compared to most fruit. The best tasting parts are on the very edge, so getting the cut right is important. The method is to remove the dark, spiny eyes with a series of shallow, diagonal, wedge-shaped cuts. It takes a bit of practice before you can do it efficiently, but the reward is a much higher yield of pineapple (read: fewer sweet edible bits in the compost). Here's how it's done: Step 1: Trim off the top Slice off the top of the pineapple, being generous with the slice. The top of the pineapple can be pretty woody and fibrous.
Fruit Apples
opposite diagonal, removing the eyes in a single wedge. Step 6: Take out rows of eyes in wedges Keep working around the pineapple, taking out wedge-shaped rows of eyes as you go. Eventually you end up with this: eyefree, and very high yield.
Avocados
Store at room temperature until ripe or in paper bag to speed up ripening process. Refrigerate unripe avocados to halt the ripening process. Once ripe, refrigerate in plastic bag. Use within 3-5 days. Avocados are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.
Step 2: Trim off the bottom Similarly, be generous when you slice off the bottom. Step 3: Trim the sides Stand the pineapple on its end, then slice off the sides, working your way around the pineapple. Here, it's better to be conservative with how much you remove. Take off just enough so that there's no dark green or pale brown skin remaining, but don't worry about taking out the eyes just yet, we'll get to them. Step 4: Identify the pattern in the eyes Once you have the sides removed, you should be able to identify a distinct array of straight parallel diagonal lines that connect all the eyes. You're going to be cutting them out along these lines. Step 5: Start slicing eyes Start by cutting your knife into the pineapple along one of these lines at an angle so that your knife slides underneath them. Don't cut too deep, and don't try to get too many at a time. Follow that cut up by slicing along the
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.
Step 7: Split lengthwise Next, split the pineapple lengthwise into halves...then into quarters (or sixths if you prefer). Step 8: Trim out the core Like the top and the bottom, the core can be very woody, so it's best to remove it. Stand a wedge up on its end, feel the fibers to see where it starts to get tough, then slice down to remove the core. Step 9: Slice into bite-sized pieces Slice each wedge crosswise into bitesized pieces (or, leave those big wedges intact!). wikihow.com, seriouseats.com
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.
Dates
Store at room temperature in airtight container or plastic bag for several months or refrigerate for up to a year.
Grapefruit & Oranges
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Store at room temperature for up to a week or in refrigerator for 2-3 weeks.
Apple Cider Vinegar
Kiwi
16. Body Odour 17. Preserving Food 18. Weight Loss 19. Prevents Bladder stones and UTI 20. Balanced pH 21. Potassium 22. Corns, Callouses and Warts 23. Poison Ivy and Poison Oak
Store at room temperature until ripe. Once ripe, refrigerate in plastic bag. Use in 1-2 weeks. (continued…)
Read more about each benefit at healthy-holistic-living.com
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Marnie Vyff Co-op Manager Barbara Taylor Marketing Director Stephanie Perrotti Editor
Mangoes
Recipes
Keep unripe mangoes at room temperature to ripen or in paper bag to speed up the process. Ripe mangoes can be kept in the refrigerator up to a week.
Pineapple
Eat as soon as possible. If needed, store at room temperature for 1-2 days to soften, then refrigerate uncovered. Use in 3-5 days.
Vegetables Golden Beet and Sunflower Salad epicurious.com
2 1/2 lb medium golden beets (with greens) 1/2 cup raw (not roasted) sunflower seeds (2 1/4 oz) 2 tablespoons finely chopped shallot 2 1/2 tablespoons cider vinegar 3/4 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon sugar 3 tablespoons extra-virgin olive oil 6 oz sunflower sprouts or baby mesclun (6 cups) Put oven racks in lower third and middle of oven and preheat oven to 425°F. Trim beet greens, leaving 1 inch of stems attached. Tightly wrap beets together in double layers of foil to make packages (2 or 3 per package) and roast in middle of oven until tender, 40 to 45 minutes. Unwrap beets and cool slightly. While beets roast, toast sunflower seeds in a pie plate or a small baking pan in lower third of oven, shaking occasionally, until seeds are golden, about 10 minutes. Whisk together shallot, vinegar, salt, pepper, and sugar in a small bowl, then add oil in a stream, whisking. When beets are cool enough to handle, slip off and discard skins. Cut beets lengthwise into 1/4-inch-thick slices and gently toss with 3 tablespoons vinaigrette in a bowl. Toss sunflower sprouts and half of sunflower seeds with remaining vinaigrette in another bowl. Arrange beets on 6 salad plates and top with dressed sprouts. Sprinkle salads with remaining sunflower seeds.
Pineapple Stir-Fry straightupfood.com
1 cup chopped yellow onion (½ of a medium onion) 1 tablespoon minced garlic (3 or 4 medium cloves) 2 medium carrots, thinly sliced 2 ribs celery, sliced 1 medium red bell pepper, seeded and chopped 6 medium white or cremini mushrooms, sliced 1 cup pineapple juice (or juice from one 20-ounce can) 2 cups cubed fresh pineapple (or one 20-ounce can) 1 teaspoon freshly minced ginger 2 teaspoons brown rice vinegar ¼-½ teaspoon red pepper flakes (these are spicy) 4 green onions, chopped 4 cups cooked brown rice or noodles to serve 4 Chop and prepare all ingredients before starting, as this dish cooks up quickly. Place 1 tablespoon of water into a large skillet on high heat. When the water begins to sputter, add the onion and cook stirring for 1 to 2 minutes. Add the garlic, carrot, celery, bell pepper, and mushrooms, and cook stirring for 2 to 3 minutes. Add a little of the pineapple juice gradually as needed to keep the vegetables from sticking. Add the pineapple, ginger, vinegar, red pepper flakes, and any remaining pineapple juice, and cook stirring for another 2 minutes. Stir in the green onion last, just before serving. Serve immediately over hot, cooked brown rice or noodles.
Beets
Separate beets from greens, leaving about an inch of the stems. Refrigerate unwashed beets in tightly wrapped plastic bag. Use in 2–3 weeks. Refrigerate unwashed greens in plastic bag squeezing out as much air as possible. Use in 2-3 days. Freezing: Greens freeze well. Wash, blanch for three minutes, drain, plunge into ice water. Chill for two minutes; drain. Pack in freezer containers or bags. Use within six months.
Broccolette
Refrigerate unwashed in open plastic bag. Use in 3-5 days.
Carrots
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.
Cucumbers
Eat as soon as possible. Refrigerate unwashed in plastic bag. Use within a week.
Green Beans
Refrigerate unwashed in plastic bag. Use within a week.
Kale
Refrigerate unwashed greens in plastic bag squeezing out as much air as possible. Use within 5 days.
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1/4 cup cilantro, chopped Dressing: 1/3 cup extra-virgin olive oil Juice from one large lemon 1 tsp dried Italian herbs 1 fresh garlic clove minced Sea salt Pepper
Tropical Mango, Banana, Pineapple Kale Salad with Creamy Pineapple Lime Coconut Dressing ohsheglows.com
FOR THE DRESSING 1 cup chopped fresh pineapple 1/4 cup fresh lime juice 3/4 cup coconut milk (I used So Delicious original, see below) 1/4 tsp kosher salt 1 tbsp chia seeds 1 tbsp coconut oil, melted
Combine quinoa and water in a pot. Bring to a soft boil on stovetop. Reduce to a simmer with lid on. Stirring every so often until you see the outer ring of the quinoa separate. This is when it's fluffy and perfect (about 15 minutes max). In a large salad bowl, combine all the ingredients except the avocado, dressing and seasoning. Once quinoa is ready, mix it in with the salad. You want the quinoa to be hot so it warms the ingredients. Drizzle dressing over top of salad and top with chopped avocado, cilantro, sea salt and pepper.
Warm Beet Quinoa Salad joyoushealth.com
1/2 cup dry quinoa 1 cup filtered water 2 cups spinach 3 carrots, chopped 3 stalks celery, chopped 2 orange or red beets, finely sliced 1/2 red onion, finely chopped 1 ripe avocado, chopped
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.
Mushrooms
Refrigerate in paper bag. Use within a week.
Onions
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.
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
FOR THE SALAD 5 cups packed kale, stems removed and roughly torn 1 ripe mango, chopped 1/2 large banana, chopped 1/2 cup fresh pineapple, chopped 1 tbsp shredded dried coconut 1/4 cup roughly chopped macadamia nuts In a blender, blend all dressing ingredients until smooth. Meanwhile, prepare the kale and add about 2/3 of the dressing to the kale and massage it in with your fingers. While it marinates, chop the fruit. Mix everything together, top with coconut and nuts, and serve.
Lettuce
Refrigerate in plastic container. Use within four days.
Green Beans with Sauteed Mushrooms and Garlic marthastewart.com
2 tablespoons olive oil 2 thinly sliced cloves garlic 1 1/4 pounds button mushrooms, trimmed and sliced 1 teaspoon ground coriander Salt and pepper 1/4 cup dry white wine, such as Sauvignon Blanc 2 tablespoons water 1 to 2 tablespoons sherry vinegar 1/4 cup chopped fresh parsley 1 1/2 pounds blanched green beans In a large skillet, heat oil over medium. Add garlic and cook until fragrant, 1 minute. Add mushrooms and cook, undisturbed, 3 minutes. Increase heat to medium-high and saute until golden, about 6 minutes. Add coriander, season with salt and pepper, and cook 1 minute. Reduce heat to medium, carefully add wine, and cook until reduced, 1 to 2 minutes, scraping up any browned bits with a wooden spoon. Add water, season with vinegar, and toss with parsley. Spoon over green beans and serve warm or at room temp.
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Sources
StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network
quartered 1 small onion, cut into chunks 1/4 cup olive oil 8 large garlic cloves, quartered 1 Tbs. chopped fresh rosemary 1-1/2 tsp. kosher salt 1/4 tsp. red pepper flakes
Mango Apple Crumble chocolateandzucchini.com
5 apples 2 mangoes 60g (1/4 cup) unsalted butter, diced 80g (1/4 cup plus 1 tablespoon) granulated sugar 80g (3/4 cup) oatmeal (instant or oldfashioned) 80g (2/3 cup) almond flour (= almond meal or ground almonds) 1/2 teaspoon fine sea salt In a food processor, cream together the butter and sugar until light and fluffy. Add in the oatmeal and almonds, and mix again until the mixture forms coarse crumbs. You can also rub it all in a mixing bowl with your clean little fingers. (This will keep for a few days, tightly covered and refrigerated.) Preheat the oven to 180° C (360° F) and grease a large baking dish.
Light a charcoal or gas fire. Combine all the ingredients in a bowl and mix well. Meanwhile, measure out three 20-inchlong sheets of 12-inch-wide foil and overlap two of them in a cross pattern. Mound the potato mixture in the middle of the cross and spread it out into a square that's about 1-1/2 inches deep all around. Fold the ends of the foil in and wrap the package tightly. Wrap the third piece of foil around the package to seal. When the grill is medium hot, put the package on the grate directly over the hottest part. Cover the grill, making sure that the top and bottom vents are open (if using a charcoal grill). Cook for 20 minutes. Using tongs, turn the package over and cook for another 20 minutes. If your fire is very hot, shorten the cooking times by a couple of minutes on both sides. If it's cooler, lengthen the total cooking time to 45 to 50 minutes. Open the package carefully with tongs; the steam will be very hot. The potatoes are done when they feel tender when pierced and some are deep brown and charred. Kept wrapped, they'll stay warm off the grill for 15 to 20 minutes.
Peel, core and dice the apples and mangoes.
Let cool on a wire rack for 15 minutes and serve warm, on its own or with the proverbial dollop of crème fraîche.
Broccolette and White Beans with Mushrooms simplenewz.com
finecooking.com
10 oz. red potatoes, cut into 1-inch chunks 4 oz. cremini or baby bella mushrooms,
Add onions and broccolette ends to heated skillet and sprinkle with 1/2 teaspoon of Kosher salt. Saute onions and broccolette ends about 5-7 minutes, until softened. Add 1 more Tablespoon of olive oil, sage, and chopped mushrooms. Saute mushrooms 2-3 minutes, stirring occasionally, and then add remainder of broccolette tops and leaves. After 2-3 more minutes, add minced garlic, red pepper flakes, and black pepper. Stir until combined. Add cooked white beans to mixture and vegetable broth or water and stir until just combined. With lid on pan, heat thoroughly. Adjust salt and pepper and serve in a bowl. Notes: Don't stir too much once beans have been added. They break down and can turn to mush and the mixture will be rather soupy. This can be eaten on its own or turned into a larger meal by serving on a bed of quinoa.
Tropical Mango Banana Pie gentleworld.org
Crust: 3/4 cup almonds, soaked 15 minutes 3/4 cup pecans 3–4 dates, pitted 1/2 cup raisins, soaked 1 minute
Arrange the fruit in the baking dish, sprinkle with the crumble mixture, and put into the oven to bake for 40 minutes, until the fruit is soft and the topping is crusty and golden.
Grilled Potato & Mushroom Packages
In a skillet, warm 2 Tablespoons of olive oil.
2-4 Tablespoons olive oil 1/4 of an onion, chopped 1/2 pound mushrooms, chopped 8 leaves fresh sage 1 garlic clove, minced 1 bunch Earthbound Farm Broccolette, chopped 1/2 teaspoon Kosher salt 1/2 teaspoon black pepper 1/2 teaspoon red pepper flakes 1 can (15 ounce) white beans, rinsed or 1 1/2 cup cooked beans 1/4 cup vegetable broth or water
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Filling: 2 cups mango (2–3 mangoes) 1 1/2 bananas 2 bananas, sliced fruit of choice, sliced 1/2 cup raisins In a food processor, using the “S” shaped blade, blend the crust ingredients. Remove and press evenly into a pie plate and chill. In food processor, blend one cup of mango and 1 1/2 bananas. Slice two bananas into 1/4” rounds and layer on the bottom of the pie crust. Slice remaining mango and place over bananas with sliced fruit of choice then sprinkle in the raisins. Spread in some of the mango-banana sauce and mix it with the fruit. Pour remaining sauce on top. Decorate and chill for several hours. (Place in the freezer 1/2 hour before serving.)