February 12 2015

February 12, 2015

d e r u t a e F

.com Photo from alphamom

ER T H I S W E E K ’ S O Ri D e Baskets

Fruit



Vegetable

Newsletter

it & Vegg Big, Basic, Fru

Happy Valentine’s Day! You could use the fruit from the basket this week to make a fun homemade Valentine’s Day gift! Perfect for any age!

 Broccoli Carrots Cauliflower Kale Lettuce Onions Portabella Mushrooms Potatoes Sprouts Turnips Yams

Carbon Sequestration— The Climate Change Solution That Virtually All Climate Activists Ignore 2015 has been declared the International Year of Soils, and few topics could be more important at this time. One of the objectives of the International Year of Soils is to "create full awareness of civil society and decision makers about the fundamental roles of soils for human's life."

P ro du ce & Sourc es Apples Avocado Bananas Grapefruit Kiwi Limes Oranges Papaya Pears

photo from organicconsumers.org

4 Seasons, WA 4 Seasons, Mexico 4 Seasons, USA 4 Seasons, CA 4 Seasons Mexico 4 Seasons, CA 4 Seasons, Hawaii 4 Seasons, WA  4 Seasons, East Coast 4 Seasons, CA 4 Seasons 4 Seasons, East Coast 4 Seasons, FL 4 Seasons 4 Seasons 4 Seasons 4 Seasons 4 Seasons 4 Seasons, NC

Another is to "achieve full recognition of the prominent contributions of soils to food security [and] climate change adaptation." Rarely do you hear climate activists address the issue of soil and land regeneration, yet it is perhaps the most comprehensive solution to everyone's concerns.

Why Agricultural 'U-Turn' Is Necessary The global landscape is changing, and food security is no longer a given, even if you have plenty of available land, and here's why: • Water scarcity is getting worse as aquifers are drained faster than they can be refilled. (continued on page 2)

Facebook

www.mountainlakesorganic.com

Pinterest

Sp otl ig h ts

St o ri ng & Pre se r v i ng

Sprouts

In the life of a plant, sprouting is a moment of great vitality and energy.

The seed, after having remained quiet for an often long period of time, becomes more and more active and begins its journey up through the topsoil and into the open air. When it sprouts, a healthy seed activates many different metabolic systems. It converts some of its sugar content into vitamin C, to act as an antioxidant in the new open air environment. It also begins to synthesize a variety of new enzymes, many of them necessary to handle oxygen metabolism in the world above the soil.

3. The fiber content of the beans, nuts, seeds, or grains increases substantially.

4. Vitamin content increases dramatically. This is especially true of vitamins A, B-complex, C, and E. 5. Essential fatty acid content increases during the sprouting process.

6. During sprouting, minerals bind to protein in the seed, grain, nut, or bean, making them more useable in the body.

7. The energy contained in the seed, grain, nut, or legume is ignited through soaking and sprouting.

9 Reasons to Eat Sprouts 1. Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables.

8. Sprouts are alkalizing to your body.

Many illnesses including cancer have been linked to excess acidity in the body.

2. The quality of the protein in the beans, nuts, seeds, or grains improves when it is sprouted.

9. Sprouts are inexpensive. whfoods.com care2.com

(continued from page 1)

Carbon Sequestration • Soil erosion and degradation is rapidly getting worse.

• Air and water pollution are worsening.

• Land is turning into desert at a rapid clip, and with it, we're losing biodiversity of both plant and animal life.

• Everything is getting more toxic, and according to a wide variety of scientists, we are looking at no more than 50-60 years' worth of "business as usual" before we reach a point at which nature will no longer sustain us on any front, be it water, air, or soil quality.

The World Has Only 60 Years' Worth of Topsoil Left Nitrogen Application Contributes to the Problem Carbon Sequestration is an Important Part of the Solution There's an obvious answer to all of these concerns. Unfortunately, too few are giving it the attention it deserves, if they're paying it any attention at all. The answer is to alter our agricultural practices in such a way as to return and confine organic matter and carbon in the soil.

2014 Saw a Rise in Sustainable Farming 2014 saw an upshot in ecological farming—agricultural practices that protect, sustain, and regenerate the Earth's ecology. Increasing numbers of farmers are indeed starting to recognize the value, if not necessity, for such modifications.

The Solution for Reversing Soil Degradation By focusing on soil health, a number of pressing problems can be successfully addressed: • Nutrient availability in soil can be increased, producing high yielding, high quality crops • Crops can be naturally protected from pests, pathogens, and weeds • Factors that might otherwise undermine production, such as drought, can be ameliorated Reducing the Environmental Hoofprint of Feedlot Operations Holistic grazing is a crucial part of regenerative land management. Done properly it can radically increase cover crop diversity, top soil and soil microbes.

Adapted from articles.mercola.com

Facebook

www.mountainlakesorganic.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.

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

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.

Limes

Seal in zipper-lock bag and refrigerate up to a month.

(continued…)

Marnie Vyff Co-op Manager Barbara Taylor Marketing Director Stephanie Perrotti Editor

Pinterest

Papaya

Recipes

Store at room temperature until ripe.

Once ripe, refrigerate and use in 2-3 days. strip through the thickest part of the steak).

Remove from heat and let rest 10 minutes before cutting.

Cut into thin slices, against the grain, and serve on tortillas with preferred toppings.

Pears

Store at room temperature to ripen or in paper bag to speed up the process.

Once ripened, refrigerate uncovered in a single layer up to five days. Pears are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.

Vegetables

Grapefruit Marinated Fajitas jasonandshawnda.com

For the marinade: 1/4 cup fresh grapefruit juice 1/4 cup fresh lime juice Generous pinch of salt Black pepper 1/2 cup olive oil 1 lb beef (I used cube steak, flank or skirt are ideal) For the grilled vegetables: 1 large white or yellow onion 1-2 large bell peppers 2-3 Tbsp olive oil For serving: 8 small tortillas 1 avocado, sliced 1 small handful cilantro leaves 1 jalapeno, sliced thinly 1/2 cup fat-free Greek yogurt In a large zip-top bag, add the grapefruit and lime juices, salt, pepper, and olive oil. Close tightly and squeeze the ingredients together.

Add beef, close, and refrigerate for 4 hours, up to overnight.

Preheat grill to high.

Slice onion in half, and then slice into thin wedges. Place in a large bowl.

Remove stems and seeds from the bell pepper and cut into 1/4-inch strips.

Add to the onions and toss with olive oil until well-coated.

Spread onions and peppers in a single layer on a grill pan (or use a large piece of foil, folded in half for stability, placed directly onto the grates of your grill) and cook until they soften and are browned (15-20 minutes).

Broccoli

Refrigerate unwashed in open plastic bag. Use in 3-5 days.

Tree of Life Stir-Fry dashofeast.com

1 tablespoon canola oil 1 small onion, diced 2 carrots, cut into either matchsticks or half circles 1 small head broccoli, cut into bite-size pieces 1/2 head cauliflower, cut into bite-size pieces 1 tablespoon mirin water as needed 1 tablespoon mellow white miso 1 tablespoon agave nectar 1 tablespoon grated fresh ginger In a large skill over medium heat, saute onion in canola oil for 2-3 minutes until slightly transparent. Then add carrots, broccoli, cauliflower and mirin and continue to stir-fry until vegetable become brighter in color, about 3-4 minutes depending on the heat of your stove.

In a small bowl, combine miso, agave and ginger. Add the mixture to the stirfry and cook 3-4 minutes to combine flavors and thicken sauce. Remove from heat and serve immediately.

Note: 
 This is wonderful served as a side dish, or as a main dish on top of brown or jasmine rice.

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.

Cauliflower

Refrigerate unwashed in open plastic bag. To prevent moisture from developing in floret clusters, store with stem side down. Use within a week.

Kale

Refrigerate unwashed greens in plastic bag squeezing out as much air as possible. Use within 5 days.

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.

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.

Put the steak on the grill and sear 4-5 minutes on each side. (You might wish to cook yours longer, 4-5 minutes is usually enough to still leave a nice pink (continued‌)

Facebook

www.mountainlakesorganic.com

Pinterest

Guacamole

into another small bowl; add any accumulated juices from bowl with segments (there should be about 1/4 cup juice total). Whisk oil into juice and season to taste with salt and pepper.

Portabella Mushrooms

Place kale in a large bowl and drizzle 3 Tbsp. dressing over. Toss to combine and let stand for 10 minutes while kale wilts slightly. Toss once more, then arrange grapefruit segments and avocado slices over kale. Drizzle with remaining dressing and serve.

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.

foodnetwork.com 3 Haas avocados, halved, seeded and peeled 1 lime, juiced 1/2 teaspoon kosher salt 1/2 teaspoon ground cumin 1/2 teaspoon cayenne 1/2 medium onion, diced 1/2 jalapeno pepper, seeded and minced 2 Roma tomatoes, seeded and diced 1 tablespoon chopped cilantro 1 clove garlic, minced In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all of the avocados have been coated. Using a potato masher add the salt, cumin, and cayenne and mash.

Then, fold in the onions, jalapeno, tomatoes, cilantro, and garlic. Add 1 tablespoon of the reserved lime juice.

Let sit at room temperature for 1 hour and then serve.

Refrigerate in paper bag. Use within a week.

Potatoes

Sprouts

Refrigerate in plastic container. Use within four days.

Turnips

Separate turnips from greens and refrigerate unwashed in separate plastic bags squeezing out as much air as possible. Use greens within three days.

Use turnips in 1-2 weeks.

Yams Roasted Cauliflower and Carrot Soup hungryhealthygirl.com

Store loose or in a brown paper bag with multiple air holes in a dark, dry place.

They will keep for about a week at room temperature and for about a month at 50-60ºF.

1 large head cauliflower (about 2.5 lbs.)

1/2 tablespoon extra virgin olive oil 1 teaspoon salt 1 large onion, diced or sliced 5 medium carrots (about 0.5 lbs.)

3 cups water or vegetable broth 1 cup almond milk (any milk or additional water/broth will work) Pour 1/2 cup water in a 9x13 dish and place the head of cauliflower in the dish.

Roast for about 60 minutes at 400 degrees F. Meanwhile, heat olive oil in a large skillet over medium heat. Slow cook onion in olive oil for about 15 minutes and until onion is very soft.

Kale And Pink Grapefruit Salad

Add chunks of roasted cauliflower, sliced carrots and broth (or water) to the cooked onions. Allow this mixture to cook for 10 minutes.

bonappetit.com

Add almond milk and stir to combine.

1 pink grapefruit 2 tablespoons extra-virgin olive oil Kosher salt and freshly ground black pepper 8 cups thinly sliced kale (center ribs and stems removed) 1 avocado, halved, pitted, sliced into 1/2-inch wedges

Transfer this mixture to a high-speed blender or food processor. I used a Vitamix. This may need to be done in several batches, depending on the size of your blender. Puree until soup is smooth.

Using a sharp knife, cut peel and white pith from grapefruit; discard. Working over a small bowl, cut between membranes to release segments into bowl. Squeeze juice from membranes

Facebook

Transfer soup back to skillet and bring soup to a simmer to warm. Serve with crackers, toast and/or croutons. Best is served with a grilled cheese! Enjoy!

www.mountainlakesorganic.com

Sources

StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network

Pinterest

minutes before cutting (to set for an even cut).

minutes, or until filling is bubbly and cheese has melted. Let stand 5 minutes before serving.

Hearty Portobello Lasagna spabettie.com

2 large baking potatoes olive oil 1 yellow onion, peeled and diced 2 garlic cloves, minced 3 large portobello mushrooms, stems removed 5-6 leaves kale, stems and ribs removed 6 no-boil gluten free lasagna noodles 3 cups marinara sauce Preheat oven to 350 degrees.

Scrub potatoes. Cut potatoes into 3-4 pieces each, all pieces uniform size.

Bring water and potatoes to a boil in a large pot; cook until potatoes are soft (25-30 minutes). Drain potatoes, return to pot. Using a fork or a masher tool, mash potatoes about half way, so bite size pieces of potato remain. Set aside.

Chop/rip kale into bite size pieces. In large saucepan over medium heat, saute onion and garlic in 1 tablespoon olive oil.

When softened, add kale. Cook several minutes, allowing kale to crisp. Transfer to a plate or bowl, set aside.

Slice mushrooms lengthwise into one inch strips, then slice each strip into bite size cubes. Add 2-3 tablespoons olive oil to saucepan on high heat.

Add mushrooms and cook for several minutes without stirring. After a couple minutes they should start to sear; stir / flip mushrooms to sear other sides.

Remove from heat.

Assemble lasagna: Pour marinara into 8×8 baking dish, to completely cover.

Arrange two no-boil lasagna noodles over sauce. Spoon a layer of potato over noodle (using half of the potatoes). Add half of the seared mushroom mixture over potatoes, followed by the kale-onion mixture. Add more sauce, and another two noodles side by side. Follow with the remaining potatoes, the other half of the mushrooms, kale-onion mixture, more sauce and the final two noodles. Cover top noodles completely with sauce.

Cover pan with aluminum foil, bake at 350 degrees for 35-40 minutes, checking that noodles are cooked through.

Remove from oven and let sit for 5-10

Facebook

Sweet Potato Shepherd’s Pie vegetariantimes.com

Sweet Potato Topping: 1 medium sweet potato [use a yam instead], peeled and diced (¼ lb.) ¼ cup fat-free milk or plain soymilk 1 Tbs. nonhydrogenated margarine or butter ¼ tsp. ground cinnamon ¼ tsp. ground nutmeg Filling: 1½ tsp. vegetable oil 1 medium onion, chopped (1 cup) 1 leek, white part thinly sliced (1 cup) 2 turnips, diced (1 cup) 1 carrot, diced (½ cup) 3 sprigs fresh thyme 1 sprig fresh rosemary, chopped (2 tsp.) ¼ cup white wine or water 1 15-oz. can cannellini beans, rinsed and drained 1 cup low-sodium vegetable broth 3 Tbs. shredded Parmesan cheese, optional To make Sweet Potato Topping: Bring large pot of water to a boil. Add sweet potato, cover, and boil 10 minutes, or until tender. Drain, and return to pot.

Mash with milk, margarine, cinnamon, and nutmeg; season with salt and pepper, if desired. Set aside.

To make Filling: Heat oil in large skillet over medium heat. Add onion and leek, and sauté 5 to 6 minutes, or until leek is soft. Add turnips, carrot, thyme, and rosemary; cook 2 to 3 minutes more, or until carrot begins to soften.

Add wine, and cook 30 seconds to deglaze pan. Stir in beans and broth.

Cover, and simmer 10 minutes, or until carrots and turnips are soft. Season with salt and pepper, if desired.

Remove thyme sprigs from Filling, and discard. Pour Filling into 2- or 3-qt. casserole dish. Spread Sweet Potato Topping over Filling. Sprinkle with Parmesan cheese, if using.

Roasted Carrot and Avocado Salad cooking.nytimes.com

garlic cloves, peeled 1 teaspoon cumin seeds 1 teaspoon fresh thyme leaves ¼ teaspoon crushed red chile flakes Salt and ground black pepper 1 tablespoon red wine vinegar 4 tablespoons extra virgin olive oil 1 pound medium-size carrots peeled 1 orange, halved 1 lemon, halved 1 avocado, pitted, peeled and cut in thin wedges 1 ½ cups packed radish or other sprouts 3 tablespoons sour cream 3 tablespoons roasted hulled pumpkin seeds Heat oven to 400 degrees. In a small food processor or a mortar, pulse or pound the garlic with the cumin, thyme, chile flakes, 1 1/2 teaspoons salt and 3/4 teaspoon pepper to make a paste. Add vinegar and 2 tablespoons of the oil, and mix well.

Arrange carrots in a roasting pan and spread spice paste on top. Place orange and lemon halves, cut side down, on carrots. Roast until carrots are tender and starting to brown, about 45 minutes.

Using tongs, arrange carrots on a serving platter. With a dishtowel to protect your hands, squeeze juice from the roasted orange and lemon halves into a measuring cup. You should have about 1/2 cup juice. Beat in remaining 2 tablespoons oil. Season with salt and pepper. Drizzle some of this sauce over the carrots.

Arrange avocado over carrots, then scatter sprouts on top. Drizzle with reserved sauce, top with dollops of sour cream and a sprinkling of the seeds.

Serve.

Preheat oven to 375°F. Place casserole on baking pan. Bake, uncovered, 30

www.mountainlakesorganic.com

Pinterest