April 9, 2015
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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
A deliciously sweet fruit most often mistaken for an unusually shaped orange, the tangelo is a bright red-orange hybrid of a tangerine and grapefruit. With an unmistakable sweetness countered by a tart aftertaste, tangelos are the size of a fist and topped by a characteristic knob. Alternatively known as Honeyballs, tangelos are seedless, easy to peel and have a thick skin similar that of oranges.
P ro du ce & Sourc es Apples Avocado Bananas Grapefruit Kiwi Lemon Mangoes Oranges Tangelos Broccolette Brussel Sprouts Carrots Kale Leeks Lettuce Portabella Potatoes Scallions Sunflower Sprouts Tomatoes
4 Seasons, WA 4 Seasons 4 Seasons, Ecuador 4 Seasons, CA 4 Seasons, Italy 4 Seasons 4 Seasons 4 Seasons, CA 4 Seasons
photo from thegreendivas.com
7 Toxic Ingredients to Avoid for Safe Spring Cleaning The EPA estimates that the air inside our homes can be as more polluted than the air outside, and some of that pollution comes from our cleaning products. In fact, in their Guide to Healthy Cleaning database, the Environmental Working Group found that a full half of the cleaning products on the market contain ingredients known to harm our lungs. Indoor air pollution can lead to serious health problems like allergies and asthma. If you’re buying cleaners, here are seven toxic ingredients to avoid: 1. Anything that bears a poison label, especially those cleaners that contain odorless, sweet-tasting diethylene glycol, found in window cleaners. 2. Stay away from formaldehyde-based deodorizers; it’s been linked to cancer. 3. Nix the triclosan, which has been shown to reduce immunity and increase antibiotic-resistant bacteria. 4. Don’t buy products that contain perfume or fragrance, which is a blanket term for tons of chemicals linked to allergies, among other problems.
4 Seasons 4 Seasons 4 Seasons, CA 4 Seasons 4 Seasons 4 Seasons, FL 4 Seasons 4 Seasons 4 Seasons 4 Seasons 4 Seasons, PA
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Sp otl ig h ts
St o ri ng & Pre se r v i ng (which have also doubled in size). 17apart.com 5 Ways to Use Up a Bunch of Scallions 1. Top Off a Soup
Scallions
This is it guys — place a bunch of scallions with their roots in a glass full of water, then place in a sunny window. Cut off what you need to use in your cooking and the onions will literally regrow themselves almost overnight. No joke. Here's a shot of some of the green onions with 2 that I chopped down to the roots (See the two nubs off to the side there in the left shot). And not even a week later, this is what we have; you can barely tell the difference between the ones I originally cut and the ones I let be
2. Fry Up Some Rice: Stirfried rice, a.k.a. "getting rid of all your leftovers in one fell swoop." Throw your leftover rice, leftover veggies, an egg or two, and yes, your scallions in a hot skillet and cook until crispy. Dinner is done. 3. Add Scallions to Salads: I add scallions to salads whenever I want a bit of onion flavor, but I don't necessarily want the pungency of red or yellow onions. I also like the crunch it adds to grain salads and cold noodle salads. 4. Make Some Scallion Pancakes 5. Tuck Them Into Sandwiches thekitchn.com
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Spring Cleaning 5. Stay away from phenols in disinfectants—especially toilet bowl cleaners—which are bad to breathe. 6. Petroleum solvents in floor cleaners can damage your mucous membranes. 7. Spot removers containing perchloroethylene—the same stuff your dry cleaner uses—can cause liver and kidney damage. Chances are, if you see one of these on a cleaning product, other toxic chemicals will follow—but they might not be listed on the label. That’s because regulations don’t require manufacturers to list exactly what ingredients are in household cleaners because those formulations are considered “trade secrets.” Because of this, I’ve spent the last few years creating a homemade arsenal of cleaners concocted from olive oil, baking soda and vinegar. But sometimes, I get lazy and grab a cleaner marked “green” or “natural,” trusting the brands that I’m familiar with.
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.
Avocado
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.
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
Until I discovered the Environmental Working Group’s Guide to Healthy Cleaning. The findings are surprising! One Lysol product has a good rating, while some brands that I had in my cupboards ranked poorly. One of my favorites, Earth Friendly Parsley Surface Cleaner got a “C” because they didn’t disclose their biodegradable, coconut-based surfactants and because there’s no data on the parsley extract that makes up their signature scent. Babyganics, which makes this awesome triclosan- and alcohol-free hand sanitizer also got dinged because they don’t print formulations on their labels, although they are fully disclosed online. These products both get an “A” in my book.
Store at room temperature for up to a week or in refrigerator for 2-3 weeks.
So how does EWG determine their ratings?
Seal in zipper-lock bag and refrigerate up to a month.
The organization’s scientists looked at more than 2,000 cleaners from nearly 200 brands and including more than 1,000 ingredients, then graded products based on the following criteria: 1. 2. 3. 4.
Hazardous ingredients that pose threats to human health. Little or no specific ingredient information on the label. Contains ingredients restricted in some states and the European Union. Products that release volatile chemicals.
Adapted from thegreendivas.com
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Kiwi
Store at room temperature until ripe. Once ripe, refrigerate in plastic bag. Use in 1-2 weeks.
Lemon
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Marnie Vyff Co-op Manager Barbara Taylor Marketing Director Stephanie Perrotti Editor
Mangoes
Recipes steaming so it will be hot when you open it. It was served with the fresh citrus salsa on top.
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.
Tangelos
Store at room temperature for one week or refrigerate and use within 1-2 weeks.
Vegetables Broccolette
Refrigerate unwashed in open plastic bag. Use in 3-5 days.
Mahi Mahi with Fresh Fruit Salsa brokenteepee.com
Fish Parchment Package: 6-8 ounce piece of Mahi Mahi olive oil shallot green pepper sea salt and pepper to taste orange zest slices of orange 1/4 cup white wine 1 tablespoon orange juice concentrate Salsa: 1 tangelo, cut into supremes and halved juice of the tangelo 1/2 an avocado 1 kiwi fruit cut into small pieces the rest of the orange from the parchment package cut into supremes 1 small shallot, cut into small dice salt and pepper to taste
Brussel Sprouts Cumin Seasoned Warm Quinoa Salad with Broccolette, Carrots, and Kale annarasaessenceoffood.com
1 cup broccolette, chopped 1 cup grated carrots 1 cup chopped kale 1 medium onion, minced 4 cloves garlic, minced 1/2 tsp cumin powder 1/4 tsp cumin seeds 1/2 tsp cayenne pepper Salt to taste 2 tbsp olive oil 1 1/4 cup quinoa 1/2 cup walnuts, chopped Extra virgin olive oil, as needed Lemon wedges
I preheated the oven to 350° and when I was ready to cook the mahi I prepared my parchment with a bit of olive oil. Then I put down a layer of shallots and some green peppers. I salted them lightly and on top I placed the fish which had been dusted with some sea salt and pepper. I topped the fish with orange zest and slices of orange. I closed the parchment package most of the way and I added 1/4 cup of white wine and 1TBS of orange juice concentrate. For photos of how to close the parchment package you can visit my blog post.
Prepare the quinoa as per the instructions on the packet. Fluff when cooked and set aside.
I placed the closed packet on a baking sheet and baked it for 25 minutes.
Stir in the walnuts followed by the cooked quinoa.
While the fish was baking – or really, steaming – I made the salsa for the top. I mixed all of the ingredients together in a bowl and let it sit while the fish cooked.
Using a wooden spoon, bring together all the ingredients such that the vegetables, quinoa, and nuts are evenly spread.
When the fish was ready I CAREFULLY opened the parchment. Remember, it is
Heat the oil in a large saucepan. Add the cumin seeds. As they begin to roast reduce the heat to a medium and add the garlic. Stir, then add the onions. Fry until transparent, then add the broccolette, kale, and the carrots. Stir fry for about five minutes, then add a pinch of salt, cover and cook for seven minutes. Now season with the ground cumin, cayenne, and salt to taste.
Refrigerate unwashed and untrimmed in perforated plastic bag. Use within 1-2 weeks.
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.
Kale
Refrigerate unwashed greens in plastic bag squeezing out as much air as possible. Use within 5 days.
Leeks
Refrigerate unwashed and untrimmed in loosely wrapped plastic bag. Use within 1-2 weeks.
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.
Portabella
Refrigerate in paper bag. Use within a week.
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.
Spoon onto plates. Season with a few drops of extra virgin olive oil and a squeeze of lemon.
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board to slice into thin strips. Add a pinch of coarse sea salt if you'd like. Lay sliced mushroom over top your romaine salad. Add more fresh black pepper over the top of the mushroom. Slice your tomato, soak the cubes in the leftover balsamic marinade and add to salad.
Balsamic-Grilled Portobello Mushroom Salad with Simple Lemon Dressing
Grab your grilled bread slices and cut into triangles. Plate salad with a few triangles of bread and an optional side of roasted garlic hummus.
1 medium tomato, cubed 1 heart of romaine lettuce, sliced 1/2 lemon, sliced into wedges 1 large portobello mushroom, peeled, de-stemmed
Leek, Bacon, Kale & Brussels Sprout Hash
food52.com
4 Eggs 1 Leek, thinly sliced 10-15 Brussels Sprouts, thinly sliced 5-6 Kale leaves, stems removed and sliced thinly 4 Bacon slices 1 cup Potatoes, diced 1 Lemon 2 tablespoons Olive Oil
Zesty Easy Dressing: 1 or 1/2 lemon, squeezed over greens drizzle of EVOO fresh black pepper optional: capers Side: Grilled bread and/or garlic hummus
as needed: coarse sea salt on grilled shroom Grab your mushroom and peel it. Slice off the thick stem so the shroom lays flat.
Fill a sauce pan with water and bring to a boil for the eggs. I like to "pre-poach" the eggs to make it a little bit easier, there is a great tutorial for it here.
Whisk together your marinade ingredients in a shallow bowl. Add your mushroom to the marinade and allow to soak for a few minutes - on each side.
Cook bacon in a large skillet over medium heat until crispy. Remove from pan, turn heat down to low and allow pan to cool slight for about 2 minutes.
Turn on your grill or panini press.
Add olive oil to the pan, followed by leeks and potatoes, stirring them so they are mixed and coated with the oil. Stir often to avoid burning, cooking until leeks are soft and the potatoes can be pierced with a fork.
Place marinated mushroom on grill. Also place a few stacked slices of bread. While the mushroom is cooking, slice your romaine lettuce and place in a shallow salad bowl - or plate. Dress the salad in your super simple lemon dressing: squeeze a lemon over top, drizzle some EVOO and grind fresh black pepper over top. Capers dotted on the greens would be a nice touch as well. Your mushroom should be done after about 5 minutes. Grab it and dunk it back in the leftover marinade for a quick cool-off soak. Then place on cutting
Refrigerate in glass jar with 1-2" of water and cover with loose fitting plastic bag. Replace water periodically. Use within 7-10 days. Or, place jar of scallions (uncovered) near a sunny window where they will continue to grow for a month or more.
Sunflower Sprouts
Refrigerate in plastic container. Use within four days.
Tomatoes
kblog.lunchboxbunch.com
Mushroom Marinade: 2 Tbsp balsamic vinegar 1 Tbsp EVOO 1 tsp agave or maple syrup pinch of pepper
Scallions
Add brussels sprout slices, cook for an additional 5 minutes. During this time, chop up your bacon into small pieces. Add kale and bacon, cook until the kale is just starting to wilt and remove the pan from the heat. Add a few squeezes of lemon juice and salt and pepper to taste. Top with the poached eggs and enjoy!
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Do NOT refrigerate. Keep unripe tomatoes at room temperature away from direct sunlight to ripen or in paper bag to speed up the process. Once ripened, use within a week. Refrigerate only extra ripe tomatoes that will spoil before using, although this will affect flavor. Refrigerate in plastic bag and bring back to room temperature before using. Tomatoes are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.
Sources
StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network
Trim leek down to just yellow and pale green part. Halve lengthwise — if it’s gritty inside, plunge it in cold water to remove grit, then pat dry. Cut leek halves lengthwise again, so that they’re in quarter-stalks, and thinly slice.
Twice-Baked Potatoes with Kale smittenkitchen.com
3 russet potatoes (mine were 9 to 10 ounces each) 1 bundle lacinato kale (aka dinosaur, tuscan or black kale), swiss chard or spinach (10 ounces) Coarse salt 1 tablespoon olive oil 1 tablespoon butter 1 large leek 1 cup coarsely grated cheddar, gruyere or comté, 2/3 cup finely grated parmesan or pecorino, or 1/2 to 2/3 cup cream cheese or goat cheese, softened 3/4 cup sour cream Freshly ground black pepper or red pepper flakes to taste Heat oven to 400°F (205°C).
Heat a large skillet over medium heat; add butter and oil. Once both are warm, add leek and reduce heat to medium-low. Cook until mostly tender and sweet, about 10 to 15 minutes, stirring occasionally. Try to avoid letting it brown. Add chopped greens back to skillet and warm with leeks, 1 minute. Transfer mixture to a bowl. Prepare potatoes: When potatoes are cool enough to handle, halve lengthwise and scoop out all but the last 1/4-inch thickness of skin and potato (essentially, you want to leave a shell inside for stability) and add potato filling to bowl with leeks and greens. Arrange the potato shells on a baking sheet. Mash potatoes, leeks and greens together until smooth. Stir in the sour cream, 3/4 of cheese and more salt and pepper than you think you’ll need. Heap filling in prepared potato skins. Sprinkle with remaining 1/4 of cheese. Bake potatoes a second time: For 20-30 minutes, until bronzed and crisp on top.
Cook potatoes the first time: Gently scrub potatoes but do not peel. Pierce all over with a fork so that steam escapes [raise your hand if you’ve forgotten to do this and had the pleasure of jumping three inches off the sofa due to an oven kapow!] Bake 1 hour to 1 hour 15 minutes or until potatoes are tender when pierced in center with a skewer. Leave oven on. Alternatively, you could microwave forkpierced potatoes for 10, turning them over halfway through to ensure even cooking. You could also boil the whole potato for 15 minutes. While potatoes cook, prepare your filling: Tear kale, chard or spinach leaves from stems (you can save the stems for another use, such as a vegetable stock or juicing) and plunge leaves in cold water to remove any residual dirt or grit. No need to dry them when you’re done. Tear leaves into large chunks. Heat a skillet over medium-high and add greens and a pinch of salt. Cook them in the pan with just the water clinging to the leaves until they wilt and collapse. Transfer to a colander and when cool enough to handle, wring out any extra moisture in small fistfuls. On a cutting board, finely chop greens. You should have about a cup of wrung-out, well-chopped greens; don’t worry if you have a little more or less.
Potato, Leek and Kale Soup eatreallivewell.com
1 Tablespoon canola oil (olive works too) 3 cloves garlic, minced 2 large leeks – white & light green portion in 1/4 inch slices 2 C chopped white onion (about 1 large or 2 small onions) 2-3 Med-Large Yukon Gold or Russet Potatoes (about 1.5 lbs), cut into 1/2 inch cubes 4 Cups organic low-sodium vegetable broth (I used Trader Joe’s brand) 3-4 Cups chopped kale (I used curly kale but tuscan or red winter could work too) dried rosemary, black pepper, and crushed red pepper to taste Chop your garlic and vegetables as indicated with the ingredients list. For the leeks, I halve the long stalk and then chop finely as shown in the pictures
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below. For the potatoes, I remove any imperfections that may effect the texture but I do leave the skin on since there are so many nutrients and fiber there. Place a stock pot over low-medium and heat canola oil for 1 minute Add chopped garlic and stir for 1-2 minutes. Before the garlic turns brown (that means it’s burnt) add the chopped leeks and onions. Stirring occasionally, cover for 5-10 minutes, or until the onions & leeks take on a slightly translucent color and begin to reduce. Add your chopped potatoes and vegetable broth and cover. Bring to a boil and then reduce to a simmer for a total cooking time of 20-25 minutes. Add about 1/2 tablespoon dried rosemary and black & crushed red pepper to taste. Using a potato masher, carefully mash the contents to mix up the ingredients. You can do this to whatever consistency you prefer or even use an immersion blender to make it creamy. Stir in the kale and turn off the heat.
PBT (Portobello, Basil & Tomato) eatingwell.com
2 tablespoons low-fat mayonnaise 2 tablespoons nonfat sour cream, or nonfat plain yogurt 1 teaspoon lemon juice 1 tablespoon extra-virgin olive oil 2 4-ounce portobello mushrooms, stems removed, caps sliced 1/2 inch thick 1/8 teaspoon salt Freshly ground pepper, to taste 8 slices sourdough bread 1 clove garlic, halved 1 cup loosely packed basil leaves, torn into shreds (if large) 2 tomatoes, sliced Preheat grill or broiler. Stir mayonnaise, sour cream (or yogurt) and lemon juice in a small bowl. Brush oil over cut sides of mushrooms. Grill or broil the mushroom slices until tender and golden, 2 to 3 minutes per side. Season with salt and pepper. Toast bread on the grill or under the broiler. Rub both sides of the bread with the cut sides of the garlic clove. Spread half of the mayonnaise mixture over 4 toasted bread slices and arrange basil on top. Top with the grilled mushroom slices and tomato slices; season with pepper. Finish with a dollop of the remaining mayonnaise mixture and cover with the remaining pieces of toast. Cut in half and serve immediately.