February 19 2015

February 19, 2015

d e r u t a e F

Photo from diethood.com

THIS WEEK’S ORDER

Fruit

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Vegetable

Newsletter

Basic Baskets

BANANA, KIWI AND KALE SMOOTHIE diethood.com

Combine all ingredients into your blender.

Blend on full strength until thoroughly incorporated and smooth.

Pour into glasses and serve.

Broccoli Carrots Kale Lettuce Onions Potatoes

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Arctic Golden and Arctic Granny Smith are being developed by a Canadian company, Okanagan Specialty Fruits Inc. of Summerland, British Columbia.

The first Arctic apples are expected to be available in late 2016 in small, testmarket quantities.

It takes apple trees several years to produce significant quantities, so it will take time before the genetically-modified apples are widely distributed.

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The development could boost sales of apples for snacks, salads and other uses.

The Agriculture Department gave its OK on Friday — saying the apples aren't likely to pose a plant pest risk and or have "a significant impact on the human environment."

P ro du ce & Sourc es

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Apples Modified to Resist Browning Receive Federal Approval Don't expect to see them too soon, but they could be coming to your local grocery store — two types of apples genetically modified to resist turning brown after they're bruised or sliced.

2 very ripe bananas 2 kiwis, peeled and sliced in half 1 cup kale, washed and tightly packed 1 cup milk 2 to 3 tablespoons honey ½ cup ice

Apples Bananas Grapefruit Kiwi Lemons Oranges

Photo from salsa3.salsalabs.com

"We can't wait until they're available for consumers," said the company's president and founder, Neal Carter. (continued on page 2)

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Sp otl ig h ts

St o ri ng & Pre se r v i ng

Powerful Reasons to Eat Bananas 1. Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.

2. Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.

3. Protect against muscle cramps during workouts and nighttime leg cramps by eating a banana.

4. Counteract calcium loss during urination and build strong bones by supplementing with a banana.

5. Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.

6. Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.

7. Strengthen your blood and relieve anemia with the added iron from bananas.

8. High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.

9. Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.

10. Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They also produce digestive enzymes to assist in absorbing nutrients.

11. Constipated? High fiber in bananas can help normalize bowel motility.

12. Got the runs? Bananas are soothing to the digestive tract and help restore lost electrolytes after diarrhea.

13. Bananas are a natural antacid, providing relief from acid reflux, heartburn and GERD. 14. Bananas are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids.

15. Eating bananas will help prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption.

16. Bananas make you smarter and help with learning by making you more alert. Eat a banana before an exam to benefit from the high levels of potassium.

17. Bananas are high in antioxidants, providing protection from free radicals and chronic disease.

18. Control blood sugar and avoid binging between meals by eating a banana. foodmatters.tv

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.

Kiwi

Store at room temperature until ripe.

Once ripe, refrigerate in plastic bag. Use in 1-2 weeks.

Lemons

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

(continued from page 1)

Apples brown quickly after they are cut open and exposed to air. The browningresistant varieties are considered especially desirable for use as pre-sliced apples, in fruit salad and salad bars, and in the manufacturing of juice.

The company said it is working on developing other browning-resistant apple varieties as well.

The nonprofit Center for Food Safety questioned whether browning-resistance will mask apples that no longer are fresh. The Environmental Working Group said the government's decision to allow marketing of the apples shows the need for mandatory, clear-labeling of genetically modified foods.

The Food and Drug Administration is not required to approve genetically engineered crops for consumption, but most companies will go through a voluntary safety review process with the FDA before they put them on the market.

(continued…)

In November, the department also approved commercial planting of a bruisingresistant potato.

Article from nytimes.com

Tell food companies parents do not want to feed their kids GE apples!

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

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Recipes

Vegetables Broccoli

Oven Roasted Carrots & Kale askgeorgie.com

1/2 lb. carrots, sliced lengthwise, then cut on diagonal 5 ounces kale, washed, thick stems removed 1 tablespoon olive oil 1/2 yellow or white onion (this would be great with a vidalia or sweet onion – i just didn’t have one!)

4 cloves garlic, crushed or minced Salt to taste

1/2 cup nonfat milk, heated 1/2 teaspoon salt Freshly ground pepper, to taste

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

Bring 1 inch of water to a boil in a large pot. Place potatoes in a steamer basket and steam for 10 minutes. Place broccoli on top, cover and steam until the potatoes and broccoli are tender, 6 to 8 minutes more. Transfer the broccoli to a large bowl and coarsely mash with a potato masher. Add the potatoes, cheese, milk, salt and pepper and continue mashing to desired consistency. Serve immediately.

Carrots

Combine kale, carrots, onion, garlic and olive oil in a large bowl and use your hands to mix it well. Make sure all the kale gets massaged with oil.

Spread in a 13 x 9 baking dish and cook 20-25 minutes, stirring once halfway through. (The carrots should be tender and the kale wilted and brown in spots.)

Sprinkle lightly with salt and enjoy.

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.

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.

Preheat oven to 400 degrees.

Chop kale finely. I do this by running my knife through it in one direction, then turn the cutting board 90 degrees and cut again perpendicularly. Chop the onion.

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.

Kale, White Bean, and Potato Stew wholeliving.com

2 tablespoon extra-virgin olive oil, plus more for drizzling 1 onion, diced 1 stalk celery, sliced 1 carrot, peeled and diced 8 ounces Yukon Gold potatoes, scrubbed and cut into 1-inch pieces Coarse salt and freshly ground pepper 1 bunch kale, stems removed, leaves torn into small pieces (4 cups) 1 (15-ounce) can navy beans, drained and rinsed 2 teaspoons red-wine vinegar

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.

Heat oil in a medium saucepan over medium heat. Saute onion, celery, and carrot until tender, 6 to 8 minutes.

Cheesy Broccoli-Potato Mash eatingwell.com

1 pound Yukon Gold potatoes, cut into wedges 3/4 pound broccoli crowns, chopped (4 cups) 3/4 cup shredded fontina cheese

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Add potatoes and 4 cups water. Season with salt and pepper. Bring to a boil; reduce to a simmer. Cook until potatoes are tender, about 10 minutes. Mash half the contents of the pot until slightly thickened.

Add kale and beans and continue cooking until kale is tender, 6 to 8 minutes more.

Stir in vinegar and adjust seasoning if necessary. Drizzle with oil before serving.

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Sources

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

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Potato Kale Latkes

mealmakeovermoms.com 3 cups kale (stripped from stalk, finely chopped, rinsed and dried) 2 teaspoons olive oil Kosher salt 2 pounds Idaho potatoes, peeled ½ cup finely minced onion (about ½ onion) ¼ cup all-purpose flour 2 large eggs Olive oil, peanut oil or butter, for cooking ½ cup sour cream or yogurt 1 tablespoon chopped fresh dill 2 teaspoons prepared horseradish (optional) Salt and freshly ground black pepper Place the kale in a large bowl and add the 2 teaspoons olive oil and two pinches of salt. Massage the kale for 2 to 3 minutes. If it seems moist, use a few paper towels to absorb any excess moisture.

Either grate the potatoes with a box grater, or quarter them lengthwise and use the shredder attachment on a food processor. You should have about 6 cups. Place the grated potatoes in a bowl of water for 10 minutes or so. Line a second bowl with a clean kitchen towel or two layers of paper towels. Lift the potatoes out of the water a handful at a time, squeezing out the water with your hands over the soaking bowl as you go, and place in the clean towel or paper towels. Save the bowl with the soaking water and potato starch, and let the starch settle to the bottom (this might take a few minutes). Squeeze the towel to soak up any excess moisture from potatoes, getting them as dry as possible. Add the potatoes to the kale, along with the onion.

Pour off the water in the soaking bowl, leaving the starch at the bottom of the bowl (there will be up to 4 tablespoons).

Add the eggs and flour to the starch and mix with a fork. Add this mixture to the latkes. Season with salt. (Sometimes I cook a test latke to help find the right level of salt.)

Heat one or two large skillets (nonstick work nicely) over medium-high heat and

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coat the bottom with about a tablespoon of olive oil or a combination of olive oil and a little butter. Pack a ¼-cup measuring cup with the potato mixture.

Unmold into the skillet and place another few scoops of the mixture in the pan, without crowding, gently flattening each with a spatula. Panfry until each latke is golden, then gently flip and cook the other side, 10 to 14 minutes in total.

Repeat with the remaining latke mixture.

Place the latkes on a paper towel-lined baking sheet in a 200 degree F oven to keep warm, until ready to serve.

Serve with sour cream mixed with the chopped dill and horseradish, with salt and pepper to taste.

Healthy Oatmeal Cookie Sandwiches dietsinreview.com

1 cup freshly grated carrot, patted dry 2 flax eggs (2 Tbsp flaxseed meal + 5 Tbsp water), or sub 2 small chicken eggs 1/2 cup ripe mashed banana (about 1 small banana) 2 Tbsp butter (non-dairy for vegan), melted (or sub coconut oil) 1 tsp pure vanilla extract 1/3 cup brown sugar 1/2 cup + 2 Tbsp unsweetened almond milk 1 cup whole wheat pastry flour (or use 1/2 cup all purpose, 1/2 cup whole wheat) 1/2 cup oat flour (ground from whole oats) 1/2 cup rolled oats 1/2 tsp each baking soda and baking powder 1/2 tsp salt 2 tsp cinnamon 1/4 cup raw or roasted pecans, loosely chopped (optional)

5 Tbsp water and whisk. Let set for a few minutes until thickened. Add mashed banana, melted butter (or coconut oil), grated carrot, brown sugar, vanilla, almond milk and stir. In a separate large bowl, mix all dry ingredients and the nuts.

A little at a time, add the dry ingredients to the wet and stir. A fairly thick dough should form. Since there are no eggs, it’s safe to dip your finger in and give it a taste. I added a bit more brown sugar to sweeten mine up a bit. Otherwise, just set in the fridge to firm up for 5-10 minutes.

Line a baking sheet with parchment paper or lightly grease with non-stick spray. Scoop large portions of batter (about 1.5-2 Tbsp) out with two spoons and slightly flatten them. Be sure to set them at least 1 inch apart as they’ll spread a little. Bake for 18-25 minutes or until edges begin to brown and the middle is just set. Once done, let rest on the baking sheet for 5 minutes, then cool for 20-30 more minutes on a cooling rack.

Prepare cream cheese filling in the meantime by mixing softened cream cheese with desired amount of honey. To thicken, add a little all purpose flour or powdered sugar (optional). Once the cookies are completely cooled (chilling in the freezer helps them cool even faster), sandwich two equal sized cookies together with a thick layer of filling in between. You will have leftover filling, which you can use on bagels, cupcakes or muffins. Enjoy immediately, keep in a covered in the fridge for a few days, or freeze for later use.

FOR FROSTING: 8 ounces light cream cheese (vegan cream cheese if making vegan), softened 3-6 Tbsp honey or agave nectar (depending on preferred sweetness) Preheat oven to 325 degrees F. In a large mixing bowl, add 2 Tbsp flaxseed +

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