March 12 2015

March 12, 2015

d e r u t a e F

r Photo by Barbara Taylo

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

Fruit

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Vegetable

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it & Vegg Big, Basic, Fru

There will be NO PICKUP at the ROCKAWAY site on March 26th.

You can, however, pick up at the Denville or Mountain Lakes site.

Please contact Marnie if you would like to pick up at one of these sites.

P ro du ce & Sourc es Apples Avocados Bananas Grapefruit Kiwi Mangos Oranges Pears  Broccolette Carrots Celery Dandelion Lettuce Onions Portabella Mushrooms Sprouts Tomatoes Yams

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Photo from realfarmacy.com

The Olive Oil Mafia: Has Your Extra Virgin Olive Oil Lost its Virginity?

Adapted from realfarmacy.com

Do you know that your extra virgin olive oil is probably fake, thanks to the Mob? Did you know that the Mafia is making a small fortune selling fake olive oil or that olive oil is a $1.5 billion dollar industry in the United States alone? In fact, olive oil is currently Europe’s most adulterated agricultural product! According to Tom Mueller, an investigative journalist who wrote an eye –opening expose on fake olive oil entitled : Extra Virginity: The Sublime and Scandalous World of Olive Oil, 70% of the extra virgin olive oil sold is adulterated — cut with cheaper oils.

In this NPR interview Tom Mueller stated, “What [real olive oil] gets you from a health perspective is a cocktail of 200plus highly beneficial ingredients that explain why olive oil has been the heart of the Mediterranean diet,” Mueller explained during his interview with NPR. “Bad olives have free radicals and impurities, and then you’ve lost that wonderful cocktail … that you get from fresh fruit, from real extra-virgin olive oil.”

“More than two-thirds of common brands of extra-virgin olive oil found in California (continued on page 2)

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Sp otl ig h ts

St o ri ng & Pre se r v i ng

12 Proven Benefits of Avocado

7. The Fat in Them Can Help You Absorb Nutrients From Plant Foods

The avocado is a rather unique type of fruit.

8. Avocados Are Loaded With Powerful Antioxidants That Can Protect The Eyes

Most fruit consists primarily of carbohydrate, while avocado is high in healthy fats.

9. Avocado May Help Prevent Cancer

Numerous studies show that it has powerful beneficial effects on health.

Here are 12 health benefits of avocado, that are supported by scientific research.

10. Avocado Extract May Help Relieve Symptoms of Arthritis 11. Eating Avocado May Help You Lose Weight

1. Avocado is Incredibly Nutritious

12. Avocado is Delicious and Easy to Incorporate in The Diet

2. They Contain More Potassium Than Bananas

authoritynutrition.com

3. Avocado is Loaded With HeartHealthy Monounsaturated Fatty Acids 4. Avocados Are Loaded With Fiber 5. Eating Avocados Can Lower Cholesterol and Triglyceride Levels

Tell Congress: We have a right to know what we’re eating. Don’t block GMO labeling.

6. People Who Eat Avocados Tend to be Healthier (continued from page 1)

Olive Oil

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.

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

grocery stores aren’t what they claim to be, according to a report by researchers at UC Davis.”

Put another way, approximately 69% of all store-bought extra-virgin olive oils in the US are likely fake. Interestingly, while 11% of the imported, Italian samples failed both sensory olive oil testing panels the Australian and California samples only failed one panel.

How to buy olive oil from The Guardian: • Find a seller who stores it in clean, temperature-controlled stainless steel containers topped with an inert gas such as nitrogen to keep oxygen at bay, and bottles it as they sell it. Ask to taste it before buying.

• Favour bottles or containers that protect against light, and buy a quantity that you’ll use up quickly.

• Don’t worry about colour. Good oils come in all shades, from green to gold to pale straw – but avoid flavours such as mouldy, cooked, greasy, meaty, metallic, and cardboard.

• Ensure that your oil is labelled “extra virgin,” since other categories—”pure” or “light” oil, “olive oil” and “olive pomace oil” – have undergone chemical refinement.

• Try to buy oils only from this year’s harvest – look for bottles with a date of harvest. Failing that, look at the “best by” date which should be two years after an oil was bottled.

• Though not always a guarantee of quality, PDO (protected designation of origin) and PGI (protected geographical indication) status should inspire some confidence.

• Some terms commonly used on olive oil labels are anachronistic, such as “first pressed” and “cold pressed”. Since most extra virgin oil nowadays is made with centrifuges, it isn’t “pressed” at all, and true extra virgin oil comes exclusively from the first processing of the olive paste.

Go here and peruse Tom Mueller’s best Supermarket oil picks and soak up his sage advice about finding REAL, extra virgin olive oil.

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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.

Mangoes

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. (continued…)

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

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Pears

Recipes through but still chewy, usually about 25 minutes after you begin cooking, it is done. Taste now and adjust seasoning.

Add the parsley and chives, and another ladleful of stock to the rice. Stir in the Parmesan and remove from the heat. The mixture should be creamy.

Serve right away in wide soup bowls or on plates, spreading the risotto in a thin layer rather than a mound.

Celery Risotto With Dandelion Greens or Kale

Put your stock or broth into a saucepan and bring it to a simmer over low heat, with a ladle nearby. Make sure that it is well seasoned.

Heat the olive oil over medium heat in a wide, heavy skillet or saucepan. Add the onion, celery and a pinch of salt, and cook gently until just about tender, 3 to 5 minutes. Do not brown.

Stir in the rice and the garlic and stir for a few minutes, just until the grains separate and begin to crackle. Add the wine and stir until it has been absorbed.

Begin adding the simmering stock, a couple of ladlefuls at a time. The stock should just cover the rice and should be bubbling, not too slowly but not too quickly. Cook, stirring often, until it is just about absorbed. Add another ladleful or two of the stock and continue to cook in this fashion, adding more stock and stirring when the rice is almost dry. You do not have to stir constantly, but stir often. After 10 to 15 minutes stir in the dandelion greens and kale with the next addition of stock.

When the rice is just tender all the way

Vegetables Broccolette

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

Carrots

cooking.nytimes.com

7 cups well seasoned chicken or vegetable stock 2 tablespoons extra virgin olive oil ½ cup minced onion 6 celery branches, preferably from the heart, diced (2 cups diced celery) 1 ½ cups Arborio rice 1 to 2 garlic cloves (to taste), minced Salt and freshly ground pepper to taste ½ cup dry white wine, such as Pinot Grigio or Sauvignon Blanc 1 cup chopped dandelion greens or kale 2 tablespoons chopped flat leaf parsley 1 tablespoon chopped chives ⅓ cup (1 1/2 ounces) freshly grated Parmesan cheese

Keep unripe pears 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.

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.

Cool Southwestern Salad With Corn and Avocado health.com

Refrigerate carrots in plastic bag in coldest part of refrigerator. Use within two weeks.

Celery

2 small heads romaine lettuce, torn into bite-size pieces (about 12 cups) 1 (15-ounce) can pinto beans, drained and rinsed 1 1/2 cups fresh corn kernels (about 3 ears) 1 avocado, chopped 1/2 red onion, thinly sliced 1/2 cup fresh cilantro sprigs 2 tablespoons extra-virgin olive oil 3 tablespoons fresh lime juice 1/2 teaspoon ground cumin 3/4 teaspoon salt 1/4 teaspoon pepper 1/2 (9-ounce) bag baked tortilla chips (optional)

Refrigerate unwashed in plastic bag squeezing out as much air as possible.

Use within 1-2 weeks.

Combine lettuce and next 5 ingredients (through cilantro) in a large bowl.

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.

Whisk together oil and next 4 ingredients (through pepper) in a small bowl. Drizzle over salad; toss. Serve with chips, if desired.

Dandelion

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

Portabella Mushrooms

Refrigerate in paper bag. Use within a week.

Sprouts

Refrigerate in plastic container. Use within four days.

(continued…)

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½ Teaspoon Piment d'Espelette 2 Parchment Bags 2 Ounces Feta, Crumbled

Dandelion Green & Citrus Salad athoughtforfood.net

1 bunch dandelion greens, washed, dried and trimmed 1 pink grapefruit, segmented 1 orange, segmented 2 tsps honey 1 lime, juice and zest 1/4 tsp smoked paprika 1 tsp salt 2 tbsps olive oil Pecan halves 1/4 small red onion, thinly sliced In a bowl, whisk together the honey, lime juice, lime zest smoked paprika, salt and olive oil.

Cut the dandelion greens in half and transfer to the bowl with the dressing.

Toss the greens with the dressing and let sit for 10 minutes.

Transfer the dandelion greens to a platter and top with grapefruit and citrus segments, pecan halves, and red onion.

Roasted Sweet Potato Rounds, Carrots & Broccolette En Papillote blueapron.com

4 Baby Carrots 10 Shiitake Mushrooms 3 Tablespoons Walnuts 2 Cloves Garlic 1 Bunch Broccolette 1 Bunch Chives 1 Bunch Thyme 1 Lemon 1 Shallot 1 Sweet Potato [Yam] 1 Cup Bulgur 4 Tablespoons Butter

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Preheat the oven to 425°F. Wash and dry the fresh produce. Heat a medium pot of salted water to boiling on high.

Thinly slice the carrots. Cut off and discard the stems of the mushrooms.

Roughly chop the walnuts. Peel and mince the garlic and shallot. Trim off and discard the bottom inch of the broccolette. Mince the chives. Pick the thyme leaves off the woody stems.

Using a peeler, remove the yellow rind of the lemon (avoiding the white pith); mince the rind to get 2 teaspoons of zest. Cut the lemon into quarters and remove the seeds. Peel and thinly slice the sweet potato.

Once the water is boiling, add the bulgur and cook 8 to 10 minutes, or until al dente (still slightly firm to the bite).

Drain thoroughly and return to the pot.

Tomatoes

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.

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.

While the bulgur cooks, in a small pan, melt the butter on medium. Add the shallot, garlic, lemon zest and thyme and cook, stirring occasionally, 2 to 3 minutes, or until fragrant and thoroughly combined. Remove from heat and stir in the juice of 2 lemon wedges.

Combine the cooked bulgur, lemonshallot butter and half of the piment d’Espelette and season with salt and pepper. In a large bowl, toss the broccolette, sweet potato and carrots with olive oil and season with salt and pepper. Divide the dressed bulgur between the 2 parchment bags and top each with half of the seasoned broccolette, sweet potato and carrots.

Fold the open end of the parchment bag under and crease to tightly close.

Gently transfer the sealed packets to a sheet pan. Place in the oven and roast 16 to 20 minutes, or until the paper is slightly browned an the vegetables are tender. Remove from the oven, and, using a knife, open the packets carefully (they may release a lot of steam).

While the packets roast, place the walnuts on separate sheet pan. Place in the oven and toast 3 to 4 minutes, or until fragrant and lightly brown. Transfer to a small bowl and wipe off the pan.

Using the same pan, arrange the mushrooms in a single layer. Drizzle with olive oil, season with salt and pepper and toss to coat. Roast in the oven 8 to 10 minutes, or until browned.

To plate your dish, place 1 opened packet on each plate and top with the feta cheese, toasted walnuts and chives. Garnish with the crispy mushrooms and remaining Piment d’Espelette and lemon wedges.

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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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Place 1 lettuce leaf on each of 6 salad plates; top each leaf with 2 mango slices, 2 lime wedges, and 1 avocado wedge.

Place 2 skewers on each plate; sprinkle evenly with diced avocado. Sprinkle with cilantro, if desired. Serve with carrot mixture.

Toss the shredded carrots with the cilantro, the remaining 1 teaspoon vinegar and 1/4 teaspoon salt in a medium bowl. Divide the carrot slaw among the four plates.

Grilled Shrimp, Mango, and Avocado myrecipes.com

3/4 cup water 1 tablespoon sugar 6 tablespoons fresh lime juice (about 3 limes) 2 1/2 tablespoons fish sauce 1 garlic clove, minced 1 tablespoon finely grated carrot 1 tablespoon thinly sliced serrano chile (about 1 chile) 36 large shrimp (about 2 pounds) Cooking spray 2 ripe unpeeled avocados, halved 2 peeled mangoes, each cut into 6 wedges 12 lime wedges 6 large Bibb lettuce leaves Chopped fresh cilantro (optional) Combine first 5 ingredients in a small bowl. Reserve 3/4 cup juice mixture. Stir carrot and chile into remaining 1/2 cup juice mixture, and set aside.

Peel shrimp, leaving tails intact. Starting at tail end, butterfly each shrimp, cutting to, but not through, backside of shrimp.

Combine reserved 3/4 cup juice mixture and shrimp in a large bowl, tossing to coat; cover and marinate in refrigerator 1 hour, tossing occasionally. Remove shrimp from bowl, reserving marinade.

Prepare grill for medium-high heat.

Place reserved marinade in a small saucepan; bring to a boil. Reduce heat, and simmer 5 minutes. Cool slightly.

Thread 3 shrimp onto each of 12 (10inch) skewers. Place shrimp on a grill rack coated with cooking spray. Grill shrimp 2 1/2 minutes on each side or until done, basting frequently with cooked marinade.

Cut 3 avocado halves in half lengthwise; peel and dice remaining avocado half.

Brush cooked marinade over mango and avocado wedges; coat with cooking spray. Arrange in a single layer on grill rack coated with cooking spray. Coat lime wedges with cooking spray; place on grill rack. Grill fruit 2 minutes on each side or until marked but not soft, basting frequently with marinade.

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Curried Lentil Salad Beefy Stuffed Sweet Potato foodnetwork.com

4 small sweet potatoes [yams], scrubbed and washed 4 medium carrots, 2 roughly chopped and 2 shredded 1/2 medium onion, roughly chopped 1 plum tomato, chopped 2 cloves garlic 2 tablespoons plus 1 teaspoon red wine vinegar 1 teaspoon ground cumin Kosher salt 1/2 teaspoon dried oregano 1/4 teaspoon cayenne pepper Freshly ground black pepper 2 tablespoons olive oil 3/4 pound lean ground beef 1/4 cup chopped fresh cilantro Poke each sweet potato a few times and microwave until fork tender, about 10 minutes, rotating about halfway through.

Set aside and keep warm.

Combine the chopped carrots, onions, tomatoes, garlic, 2 tablespoons of the vinegar, cumin, 1 teaspoon salt, oregano, cayenne and a few grinds of black pepper in a food processor; pulse until coarsely chopped. Heat the oil in a large nonstick skillet over medium-high heat, add the vegetable mixture and cook, stirring constantly, until dry, 3 to 4 minutes. Add 1/4 cup water and cook, scraping up any brown bits with a wooden spoon, until the water evaporates, about 1 minute. Add the ground beef and cook, stirring and breaking it up into smaller chunks, until browned and cooked through, about 4 minutes. Remove from the heat.

earthmother-intheraw.blogspot.com 2 C sprouted lentils 1/2 C onion, chopped 2 tsp Braggs Liquid Aminos 1 Tbsp fresh lemon juice 1 clove garlic, minced 1 tsp curry powder In a small bowl, mix the liquid aminos, lemon juice, garlic and curry powder. In a separate mixing bowl, combine lentils and onions. Pour dressing over the lentils and toss well.

This salad also makes a tasty filling for an avocado or pepper half.

 Sprouted Hummus

earthmother-intheraw.blogspot.com 1 C mixed crunchy sprouts* 1 Tbsp tahini 1 Tbsp fresh lemon juice 1 Tbsp olive oil 1 clove garlic, minced 1 tsp ground cumin salt & pepper to taste Blend all ingredients in a food processor until smooth. * My favorite combo is green peas, red lentils, chickpeas, and adzuki beans.

Split the potatoes in half, scoop out some of the warm flesh and add it to the beef mixture; stir to combine. Divide the potato halves among four plates and generously fill each half with the beef-potato mixture.

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