April 2, 2015
d e r u t a e F
om Photo from foodnetwork.c
THIS WEEK’S ORDER
Fruit
Vegetable
Newsletter
Basic Baskets
Happy Easter to those celebrating! If you’re looking to naturally dye your eggs, check out this recipe from the Food Network. You can use the skins from the onions in your basket to get a yellow/tan color.
P ro du ce & Sourc es Apples Bananas Grapefruit Kiwi Mandarin Tango Cauliflower Lettuce Mushrooms Onion Potatoes
4 Seasons, WA 4 Seasons, Ecuador 4 Seasons, CA 4 Seasons, Italy 4 Seasons, CA 4 Seasons, OR 4 Seasons, FL 4 Seasons, CA 4 Seasons 4 Seasons
Photo from specialtyproduce.com
Tango Tangerines (Tango Mandarins) Geography/History Developed by the University of California at Riverside, Tango tangerines are a new hybrid variety of Murcott mandarin. Most tangerines are self-pollinating but this does not stop bees from attempting to pollinate them, a process which results in the fruits developing seeds. The Tango was created by eliminating the budwood of the W. Murcott tangerine resulting in a sterile fruit that will rarely develop seeds. First introduced in 2006 the Tango tangerine has quickly become popular with both consumers and farmers alike. Currently they are grown predominately in California where over 1.6 million trees have been planted since their introduction. Florida received trees as well, yet growth there has been delayed due to laws regarding out of state citrus quarantine practices. Florida trees are expected to begin producing fruit for distribution on the east coast sometime in 2014. Description/Taste The Tango tangerine is a mid to late season variety mandarin. Medium in size by mandarin standards, the Tango tangerine has a squat shape and smooth skin. It’s thin, vivid orange rind is easy to peel once the fruit is mature. The Tango (continued on page 2)
www.mountainlakesorganic.com
Sp otl ig h ts
St o ri ng & Pre se r v i ng
5 Health Benefits of Mushrooms
Whatever your favourite—crimini, enoki, oyster, portobello, shiitake or white button—all mushrooms are loaded with essential nutrients! Many varieties of mushrooms contain good-for-your-bladder selenium and, like us, they produce vitamin D when exposed to sunlight. Oyster mushrooms are a good source or iron. Plus, they're low in calories: Six medium white, for example, have just 22. Here are some of the many health benefits of mushrooms. Increase your vitamin D Yes, vitamin D! Mushrooms are the only fruit or vegetable source of this critical vitamin. Like humans, mushrooms produce vitamin D when in sunlight. Exposing them to high levels of ultraviolet B just before going to market converts more of the plant sterol ergosterol into the so-called sunshine vitamin. In the U.S., portobellos fortified with vitamin D are already being sold, with a threeounce (85-gram) serving providing about 400 IU of vitamin D (Osteoporosis Canada recommends that adults under 50 get 400 to 1,000 IU daily). Boost your immune system A study done on mice and published by the American Society for Nutrition found that white button mushrooms may promote immune function by increasing the production of antiviral and other proteins that are released by cells while they are trying to protect and repair the body’s tissues. A later study showed that these mushrooms promoted the maturation of immune system cells– called dendritic cells–from bone marrow. According to he researchers, this may help enhance the body’s immunity leading to better defence systems against invading microbes.
Eat your antioxidants When it comes to antioxidants—the substances that help fight free radicals that are the result of oxidation in our body—we’re more likely to think of colourful vegetables than neutral-hued mushrooms. But a study at Penn State university showed that the oxygen radical absorbance capacity (ORAC) —a measure of a food’s total antioxidants—of crimini and portobello mushrooms were about the same as for red peppers. Kick up your metabolism B vitamins are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin): 100 grams (31/2 ounces) of crimini have 44 percent and 30 percent of your daily recommended amount, respectively, white button have 36 and 30 percent, and oyster mushrooms have 32 and 39 percent. Be good to your bladder An analysis of seven studies— published last year in Cancer Epidemiology, Biomarkers & Prevention—showed that the higher the level of selenium, as measured in blood serum and toenails, the lower the risk of bladder cancer. Selenium had a significant protective effect mainly among women, which the researchers believe may result from gender-specific differences in this its accumulation and excretion. Several types of mushrooms are rich in this essential trace mineral: 100 grams of raw crimini have 47 percent of your daily needs, cooked shiitakes have 45 percent and raw white button have 17 percent.
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
Store at room temperature for up to a week or in refrigerator for 2-3 weeks.
Kiwi
Store at room temperature until ripe. Once ripe, refrigerate in plastic bag. Use in 1-2 weeks.
Mandarin Tango
Store at room temperature for one week or refrigerate and use within 1-2 weeks.
besthealthmag.ca
(continued from page 1)
tangerine has an exceptionally juicy inner flesh and can be divided into 9 to 10 nearly seedless segments. Tango tangerines offer a sweet citrus flavor with mild sour notes. Its rind is rich with citrus oil and aromatic when pierced or muddled. Applications The Tango tangerine can be used in both fresh and cooked applications wherever tangerines or mandarins are called for. As a seedless variety of tangerine, segments of the fruit are ideal for use whole in stir-fries, salads, cocktails, sauces and pastries. Their easy to peel skin and seedless nature also make them one of the most popular varieties of tangerine to eat fresh out of hand. Their balanced sweet tart citrus flavor pairs well with avocado, arugula, cucumber, chocolate, honey, cream, almonds, green beans, seafood, rosemary and mint.
(continued…)
specialtyproduce.com
www.mountainlakesorganic.com
Recipes
Vegetables Cauliflower cucumber, scallions, and thyme. Pour the dressing over the salad and toss until all the ingredients are coated. Arrange the caramelized onions on top and serve.
Refrigerate unwashed in open plastic bag. To prevent moisture from developing in floret clusters, store with stem side down. Use within a week.
Lettuce
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.
Caramelized Onion and Grapefruit Salad
Mushrooms
Refrigerate in paper bag. Use within a week.
foodnetwork.com
Caramelized onions: 3 tablespoons olive oil 2 onions, very thinly sliced 1 tablespoon balsamic vinegar 1/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Dressing: 2 tablespoons red wine vinegar 2 tablespoons fresh lemon juice 1 teaspoon honey 1/4 cup extra-virgin olive oil Kosher salt and freshly ground black pepper Salad: 2 pink grapefruits 1 head romaine lettuce, thinly sliced or torn into 1-inch pieces 1 large fennel bulb, trimmed and thinly sliced 1 small cucumber, peeled, seeded and thinly sliced 3 scallions, finely sliced 1 tablespoon chopped fresh thyme leaves For the caramelized onions: In a large skillet, heat the oil over medium heat. Add the onions, balsamic vinegar, salt and pepper. Cook, stirring occasionally, until the onions are deep golden brown, about 20 minutes. Set aside to cool, about 10 minutes. For the dressing: In a small bowl, whisk together the red wine vinegar, lemon juice and honey. Slowly whisk in the olive oil until blended. Season with salt and pepper, to taste.
Onions Grilled Shrimp and Mandarin Black Bean Salad culinary.net
2 15-ounce cans black beans, rinsed and drained 3 fresh mandarins, peeled and separated into segments 1/2 each sweet red and yellow bell peppers, seeded and sliced 1/2 small red onion, thinly sliced Spicy Vinaigrette (recipe below) 4 cups baby greens or butter lettuce leaves 1 pound medium shrimp, peeled and grilled or broiled Fresh cilantro sprigs, for garnish
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.
In large bowl, gently toss beans, mandarins, peppers and onion with Spicy Vinaigrette. Line four dinner plates with greens and portion salad onto each plate. Top each salad with grilled shrimp, garnish with cilantro. Serve immediately. Spicy Vinaigrette: In small bowl, whisk together 2 tablespoons fresh mandarin juice or cider vinegar, 1 teaspoon chili powder, 1/2 teaspoon each ground cumin, sugar and salt, 1/4 teaspoon freshly ground black pepper, 1/4 cup canola or other vegetable oil and 1/4 cup chopped fresh cilantro.
Sources
StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network
For the salad: Peel and trim the ends from each grapefruit. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a large salad bowl. Add the lettuce, fennel,
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
Breakfast Potatoes
Roasted Cauliflower & Mushroom Casserole
forksoverknives.com
8 medium russet potatoes, scrubbed 2 cups small cauliflower florets 2 cups quartered white mushrooms 6 Roma tomatoes, cubed 1 small yellow onion, diced ¼ teaspoon granulated garlic ¼ teaspoon granulated onion 3 tablespoons chopped fresh basil, or 1 tablespoon dried 3 tablespoons chopped fresh parsley, or 1 tablespoon dried Preheat the oven to 350º F. Pierce each potato a few times with a fork or paring knife. Put the potatoes directly on a rack in the center of the oven and bake for 45 minutes, or until tender. The potatoes are done when a paring knife can be easily inserted in the center. Turn off the oven. Transfer the potatoes to a cooling rack. When the potatoes are cool to the touch, peel and dice them. Line a rimmed baking sheet with parchment paper. Arrange the potatoes on the lined baking sheet. Scatter the cauliflower, mushrooms, tomatoes, and onion over the potatoes. Sprinkle with the granulated garlic and granulated onion. (At this point the baking sheet can be covered with plastic wrap and refrigerated for 8 to 12 hours. When you are ready to bake the dish, bring the vegetables to room temperature while you preheat the oven. Remove the plastic wrap before baking.)
lemonythyme.com
1 head of cauliflower, cored and cut into florets 1 lb. button mushrooms, chopped 1 large onion, finely chopped 2 sprigs fresh thyme, leaves only, finely chopped 2 garlic cloves, finely chopped 1½ Tbl. olive oil 1 tsp. sea salt 2 large eggs ½ cup sharp cheddar cheese, shredded ½ cup sour cream or Greek yogurt ⅓ cup Parmesan cheese, grated Preheat oven to 425 degrees. Coat a medium baking dish with olive oil and reserve. Spread cauliflower florets in a single layer on a large rimmed baking sheet; drizzle with 1 Tbl. oil olive and sprinkle with sea salt. Roast in oven for 30 minutes or until golden brown, turning once. Meanwhile, in a large skillet over medium heat sauté the mushrooms in ½ Tbl. olive oil and a couple of pinches of salt. Stir every minute or so until mushrooms have released all their liquid. Add onion and thyme cook for another 4 - 5 minutes until translucent. Stir in garlic, cook for another minute and remove from the heat.
Bake for 12 to 15 minutes, until all the vegetables start to brown. Remove from the oven and sprinkle with the basil and parsley. Serve hot. Note: It takes about 1 hour for the baked potatoes to cool down enough to be peeled. For speed and convenience, the potatoes can be baked 1 day in advance and stored in the refrigerator.
Reduce oven temp. to 350 degrees. Bake casserole for 30 minutes covered, then remove foil and bake for another 10 minutes, until lightly browned around edges.
bbcgoodfood.com
2 tbsp vegetable oil 1 large onion, chopped large piece ginger, grated 3 garlic cloves, finely chopped ½ tsp turmeric 1 tsp ground cumin 1 tsp curry powder, or to taste 227g can chopped tomatoes ½ tsp sugar 1 cauliflower, cut into florets 2 potatoes, cut into chunks 1 small green chilli, halved lengthways squeeze lemon juice handful coriander, roughly chopped, to serve naan bread and natural yogurt, to serve Heat the oil in a saucepan. Cook the onion for 10 mins until soft, then add the ginger, garlic, turmeric, cumin and curry powder. Cook for 1 min more. Stir in the tomatoes and sugar. Add the cauliflower, potatoes and split chilli, seasoning to taste. Cover with a lid and gently cook for a good 30 mins, stirring occasionally, until the vegetables are tender – add a drop of water if you need to, but it is meant to be a dry curry. When the vegetables are cooked, remove the chilli, if you like, stir in a squeeze of lemon juice and scatter with coriander. Serve with your choice of Indian bread and a dollop of yogurt.
When the cauliflower has caramelized add to the skillet. In a large bowl combine eggs, cheddar cheese, and sour cream. Add cauliflower mushroom mixture, stir until well combined. Pour into prepared baking dish. Sprinkle with Parmesan cheese and cover with foil.
Preheat the oven to 350º F.
Cauliflower & Potato Curry
www.mountainlakesorganic.com