February 26 2015

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

Planting season is just around the corner (thank goodness!). Consider planting some of these herbs, perennials, or annuals this year to help save the bees!

Also, consider planting milkweed if you have space to help save the Monarch butterfly!

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The federal coal leasing program is an unmitigated disaster. Billions of tons of taxpayer-owned coal have been given away to international coal companies for a fraction of its value. It is then shipped around the globe where it is burned in power plants that are torching the planet.

Now, after decades of deference to coal companies and outright incompetence, the Interior Department is finally updating the federal coal leasing program. But instead of simply charging coal companies more money for publicly owned coal, as Interior has indicated it plans to do, we need to do what scientists say is necessary: Keep dirty coal in the ground where it belongs.

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Publicly owned coal must stay in the ground

But according to a shocking new study published in the journal Nature, we must leave at least 90 percent of remaining U.S. coal reserves in the ground to have just a 50-50 chance of stopping runaway climate change.1

P ro du ce & Sourc es

Beets Cabbage Carrots Cauliflower Collard Greens Lettuce Mushrooms Onions Parsley Potatoes Yams

d e r u t a e F

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it & Vegg Big, Basic, Fru

Apples Avocados Bananas Grapefruit Kiwi Lemons Limes Mangos Oranges Tangerines

February 26, 2015

Fruit

Image from Grow REA

L Food

Vegetable

Newsletter

Deadline March 9: Tell the Interior Department to stop the dirty coal giveaway.

For decades, the Interior Department has sold taxpayer-owned coal for next to nothing to provide cheap electricity domestically and promote economic (continued on page 2)

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Sp otl ig h ts

St o ri ng & Pre se r v i ng

Lemons

chemotherapy.

“A new study has shown for the first time how limonoids, natural compounds present in lemons and other citrus fruit, impede both ER+ and ER- breast cancer cell growth. This sheds new light on the importance of citrus fruit for breast cancer prevention and supports past studies which showed fruit consumption may lower breast cancer risk.(1)” All kinds of people are saying that the entire lemon should be used with nothing wasted. Not only for the obvious health benefits but also for the amazing taste!

How? Simple, take a ORGANIC lemon, wash it, and then put it in the freezer.

Once it is frozen you get whatever is necessary to grate or shred the whole lemon without even peeling it first.

Then sprinkle it on your salad, ice cream, soup, cereals, noodles, spaghetti sauce, or whatever. N What you will experience is that whatever you sprinkle it on will take on a taste you may never have experienced before.

Why would I do this? Because the lemon peel contains 5 to 10 times more vitamins than the lemon juice itself and the peel is the part that is usually wasted. Not only that, but the peel helps to get rid of toxins in the body.

But wait, there’s more. Lemon is effective in killing cancer cells because it is allegedly 10,000 stronger than

The good news is that the taste of lemon is pleasant and does not deliver the horrific effects of chemotherapy.

Fruit

Another interesting aspect of the lemon is that it has a remarkable effect on cysts and tumors. Some say the lemon is a proven remedy against all types of cancer.

Apples

It doesn’t end there. It has an antimicrobial effect against bacterial infections and fungi; it is effective against internal parasites and worms; it regulates blood pressure, which is too high; it acts as an anti-depressant; it combats stress and nervous disorders.

The source of this information, although not specifically named, is one of the largest drug manufacturers in the world. They further say that after more than 20 laboratory tests since 1970, the extracts revealed that it destroys the malignant cells in 12 cancers, including colon, breast, prostate, lung and pancreas and that the compounds of the lemon tree were 10,000 times more effective than the product Adriamycin, which is a drug normally used chemotherapeutically in the world to slow the growth of cancer cells.

Even more, this type of therapy with lemon extract only destroys malignant cancer cells and does not affect healthy cells. realfarmacy.com

(continued from page 1)

Publicly owned coal development. But with coal use declining rapidly in the United States, huge multinational companies are now working to ship the coal to Asia, where they can sell it for a huge profit.

Since the rules governing the federal coal leasing program were last updated more than 25 years ago, coal companies have learned to exploit loopholes and shield themselves from royalty payments. So the coal leasing program isn’t just a major contributor to climate change – it is also a ripoff for taxpayers, with an estimated billion dollars per year less in revenue than it should have.2 In 2013, just days after Sally Jewell was confirmed as our new interior secretary, nearly 100,000 CREDO activists told her to put a stop to the federal coal leasing program. But since then, Interior has continued giving away hundreds of millions of tons of dirty coal.

As long as the federal coal leasing program is allowed to continue, its huge contribution to global greenhouse gas emissions will undermine President Obama’s climate agenda. With the administration finally reviewing and updating the federal coal leasing program, **this is a key opportunity to put an end to the dirty coal giveaway once and for all.**

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.

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.

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 & Limes

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

(continued…)

Tell the Obama administration: Put an end to the federal coal leasing program.

1. "To Curb Global Warming, 90 Percent of U.S. Coal Should Stay Buried," Bloomberg, January 7, 2015.

2. "Federal Coal Program Costing Taxpayers And States More Than $1 Billion Per Year In Lost Royalties," Think Progress, January 29, 2015.

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

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Mangoes

Recipes

Store 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.

Tangerines

Store at room temperature for one week or refrigerate and use within 1-2 weeks.

Vegetables Beets Red Leaf Salad with Roasted Beets, Oranges and Walnuts

Crispy Seasoned Vegetable Chips

2 medium beets, trimmed and scrubbed olive oil 1/2 teaspoon kosher salt, plus more for seasoning 2 navel oranges, peel zested and fruit sectioned 1 tablespoon minced shallot 1/2 teaspoon fennel seeds, crushed in a mortar and pestle 2 tablespoons fresh lemon juice 1/4 cup walnut oil 1/3 cup coarsely chopped walnuts, toasted 1 head red leaf lettuce, rinsed, dried, and torn into pieces

2 small peeled sweet potatoes [Steph’s Note: or yams]; or 3 fat peeled parsnips, thin ends trimmed; or 3 fat peeled carrots, thin ends trimmed; or 1 small peeled taro root; or 1 small peeled yucca root; or 3 scrubbed or peeled medium beets 3 tsp. vegetable oil, divided ¾ tsp. fine sea salt, or more to taste ¾ tsp. chili powder or curry powder; or ½ tsp. ground black pepper, garlic powder, ground cumin, ground coriander, cayenne powder, or wasabi powder

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Preheat the oven to 350º. Lay the beets on one half of a large piece of aluminum foil. Sprinkle with olive oil and season with salt. Fold the foil in half to make a packet and roll the edges to seal. Lay on a baking sheet, and roast until tender, 45 to 60 minutes. Let cool. Peel the beets, and slice into 1/2-inch thick wedges.

Zest one orange -- you need 1 teaspoon grated zest. Using a very sharp knife, cut the ends from the oranges, slicing just deep enough to expose the flesh. Cut off the remaining peel and pith. Then, working over a bowl, remove the segments, cutting between the membrane.

In a small bowl, whisk together the shallot, orange zest, fennel seeds, lemon juice and 1/2 teaspoon salt.

Gradually whisk in the walnut oil. Adjust seasoning.

In a large salad bowl, combine the lettuce, beets, and walnuts. Drain the orange sections and add them to the salad. Pour in the dressing and toss to mix. Adjust seasoning.

vegetariantimes.com

Evenly space three racks in oven, and preheat oven to 300°F. Line three baking sheets with parchment paper.

Slice vegetables to 1/8-inch thickness using mandoline or very sharp knife.

(You should have 4 cups sliced vegetables.)

Pour 1/2 tsp. oil onto each prepared baking sheet, and use pastry brush to coat parchment. Place sliced vegetables on baking sheets without letting them touch. (Don’t mix different vegetables on same sheet.) Brush vegetables with remaining 1 1/2 tsp. oil, and sprinkle with salt. Place chosen spice in small, fine-mesh strainer, then lightly tap edges of strainer to sprinkle spice over chips.

Place baking sheets in oven, and bake 20 to 30 minutes, rotating trays every 7 to 10 minutes, or until vegetables begin to brown on edges and look dry. (To test, take 1 chip off baking sheet, cool on counter 30 seconds, then taste for crispiness.) Cool 1 minute on baking sheet, then transfer to large bowl or cooling rack to cool completely.

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.

Cabbage

Refrigerate unwashed in tightly wrapped plastic bag. Use within two 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.

Cauliflower

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

Collard Greens

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. (continued…)

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Chana Masala with Mushrooms herbivoracious.com

1 1/2 cups cooked chickpeas (15 oz. can, drained and rinsed, or better, home-cooked) 2 tablespoons vegetable oil (or clarified butter / ghee if you have it) 2 teaspoons black mustard seeds 1 teaspoon fennel seeds 1 teaspoon cumin seeds 1 teaspoon coriander seeds 2 cloves garlic, minced 1/2 medium onion, small dice 1 medium tomato, cored, small dice (canned is an option) 2/3 cups white mushrooms, quartered or thickly sliced 1 small, hot red chili pepper, thinly sliced 1 tablespoon fresh grated turmeric, or 2 teaspoons dry 1/4 teaspoon cinnamon 1 pinch ground cloves 1/4 teaspoon cayenne pepper 2 tablespoons lemon juice 1 teaspoon salt for tempering: 1 tablespoon oil, 1 teaspoon black mustard seeds for garnish: cilantro If using canned chickpeas and, drain and rinse them, and put them in a saucepan with water to cover, then bring to a boil and simmer while you get everything else going. This will improve their texture. You can do this in the microwave too. Or skip this step completely if your chickpeas are already pleasantly soft.

In a large skillet, heat the vegetable oil over a medium-high flame. Add the mustard, fennel, cumin and coriander seeds. Cook for about 10-20 seconds until the mustard seeds begin to pop.

Immediately add the garlic, onion and tomato.

Cook, stirring occasionally, for about 5 minutes until the liquid is mostly gone and everything is browning.

Add the mushrooms and the drained chickpeas, the hot pepper, turmeric, cinnamon, cloves and cayenne pepper, lemon juice, a teaspoon of salt, and a cup or so of water, so it is kind of soupy.

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Cook uncovered over a medium-low flame for about 15 minutes, until the sauce begins to thicken. Taste and adjust seasoning.

Mushrooms

Finish for the texture you want – you can see how I like it in the picture above. Then in a separate skillet, heat the last tablespoon of oil over a high flame and fry the mustard seeds until they pop, just a few seconds. This is called tempering, and it is a great way to add a final layer of flavor. Toss the contents of that skillet over the chickpeas and serve, with the cilantro for garnish.

Onions

Refrigerate in paper bag. Use within a week.

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.

Parsley

Wrap in damp paper towel and place in plastic bag in refrigerator. Or, trim ends and place in glass jar with 1" of water.

Cover with loose fitting plastic bag and refrigerate. Replace water periodically.

Herbs will last 1-2 weeks.

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.

Moroccan Spiced Roasted Sweet Potatoes and Carrots gourmandeinthekitchen.com

2 Tablespoons coconut oil 1 teaspoon sea salt 1 teaspoon ground cumin ½ teaspoon ground coriander ¼ teaspoon ground cinnamon a pinch of red pepper for extra spice (optional) 3 garlic cloves, finely minced 1 pound carrots, sliced in half and into thick strips 1 pound of sweet potatoes [Steph’s Note: or yams], peeled and cut into 1/2-inch-thick strips ¼ cup/ black Kalamata olives, roughly chopped 2 Tablespoons flat leaf parsley, finely chopped The juice of one 1 small lemon or half a large

Yams

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.

Preheat oven to 375°F. Melt the coconut oil and whisk in the salt, spices and garlic.

Toss the carrots and sweet potatoes with oil and spices and roast in a shallow baking pan in lower third of oven for 30 minutes or until lightly browned and tender.

Squeeze the lemon over the warm vegetables and toss with the chopped olives.

Top with chopped parsley and serve warm.

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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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nuts, and crushed red pepper flakes.

Toss well. Slowly drizzle with dressing and season to taste with salt and pepper.

Once seasoned add roasted chickpeas and serve.

Vegetable Lasagna bhg.com

8 ounces dried lasagna noodles (9 or 10 noodles) 2 eggs, beaten 2 cups cream-style cottage cheese 1 15 ounce carton ricotta cheese 2 teaspoons dried Italian seasoning, crushed 2 cups sliced fresh mushrooms 1 cup chopped onion (1 large) 4 cloves garlic, minced 2 tablespoons olive oil or cooking oil 2 tablespoons all-purpose flour 1/2 teaspoon black pepper 1 1/4 cups milk 1 10 ounce package frozen chopped spinach, thawed and thoroughly drained 1 10 ounce package frozen chopped broccoli, thawed and thoroughly drained 1 cup shredded carrot 3/4 cup shredded Parmesan cheese (3 ounces) 1 8 ounce package shredded mozzarella cheese (2 cups) Cook lasagna noodles according to package directions. Drain; set aside.

In a medium bowl combine eggs, cottage cheese, ricotta cheese, and Italian seasoning. Set aside.

In a large skillet cook mushrooms, onion, and garlic in hot oil until tender. Stir in the flour and pepper; add milk all at once.

Cook and stir until slightly thickened and bubbly. Remove from heat. Stir in the spinach, broccoli, carrot, and 1/2 cup of the Parmesan cheese.

To assemble, in a greased 3-quart rectangular baking dish, layer one-third of the noodles, folding or cutting to fit, if necessary. Spread with one-third of the cottage cheese mixture, then one-third of the vegetable mixture. Sprinkle with onethird of the mozzarella. Repeat the layers twice. Sprinkle with the remaining 1/4 cup Parmesan cheese.

Bake, uncovered, in a 350 degree F oven for 35 minutes or until heated through.

Let stand for 10 minutes before serving.

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Mediterranean Cauliflower Couscous Salad with Roasted Chickpeas & Lemon Dressing thekitchn.com

For the chickpeas: 1 1/2 cups cooked chickpeas OR 1 (15ounce) can drained, rinsed and patted completely dry 1/2 teaspoon ground cumin 1/8 teaspoon cayenne pepper 1/4 teaspoon fine sea salt 1 tablespoon olive oil For the dressing: 2 tablespoons fresh lemon juice 1/2 teaspoon dijon style mustard 1 clove of garlic, minced 1/2 teaspoon fine sea salt 1/4 cup extra virgin olive oil For the salad: 1 large head cauliflower, cut into florets 1 1/2 cups cherry tomatoes, sliced in half 1/2 red onion, diced 1/3 cup kalamata olives, finely chopped 1 English cucumber, finely chopped 1 cup parsley, finely chopped 1/3 cup pine nuts 1/4 teaspoon crushed red pepper flakes Salt and pepper to taste Preheat the oven to 400°F. In a bowl, combine the chickpeas with spices and oil. Lay them in a single layer on a parchment-lined baking sheet and bake in the oven until slightly browned and crisp, about 35 to 40 minutes. Toss chickpeas halfway through cooking time.

To make the dressing, combine the lemon juice, mustard, garlic and salt in a bowl. Drizzle in olive oil while whisking continuously. Taste and adjust seasonings if needed. Set aside.

Stuffed Cauliflower vegetariantimes.com

1 cup coarsely chopped onion ½ cup tomato sauce ½ small jalepeño chile, finely chopped 2 Tbs. chopped fresh ginger 2 cloves garlic, coarsely chopped 1 tsp. whole cumin seeds 3 Tbs. canola or vegetable oil, divided 1 Tbs. ground coriander ½ tsp. ground turmeric ½ tsp. cayenne pepper, or to taste ½ tsp. amchoor or 1 tsp. lemon juice ½ tsp. garam masala 1 large potato, peeled, boiled, and grated 1 medium head cauliflower (2 lb.)

2 medium potatoes, peeled and sliced Preheat oven to 400°F. Blend onion, tomato sauce, jalepeño, ginger, garlic, garlic, and cumin in blender until paste forms. Heat 2 Tbs. oil in skillet over medium-high heat. Add onion paste, and cook 3 minutes, or until mixture comes together in dense mass. Stir in coriander, turmeric, cayenne, amchoor, and garam masala; cook 2 minutes. Stir in 1/2 cup water and grated potato.

Steam whole cauliflower head 5 to 7 minutes. Cool. Press onion mixture all over cauliflower. Set in baking dish.

Toss sliced potatoes with remaining 1 Tbs. oil on baking sheet. Transfer both pans to oven, and bake 25 minutes, turning potatoes once. Serve cauliflower with sliced potatoes.

Place the cauliflower florets in the bowl of a large food processor. Pulse until the cauliflower reaches a fine, crumbled consistency. Be careful not to over process; you don't want to puree the cauliflower at all. (For step-by-step instructions, see How to Make Couscous Out of Cauliflower.)

Transfer the cauliflower to a large bowl and combine with the cherry tomatoes, onion, olives, cucumber, parsley, pine

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