March 19 2015

March 19, 2015

d e r u t a e F

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THIS WEEK’S ORDER

Fruit



Vegetable

Newsletter

Basic Baskets

Cinnamon Oranges eatingwell.com

4 navel oranges 2 tablespoons orange juice 2 tablespoons lemon juice 1 tablespoon sugar 1/4 teaspoon ground cinnamon With a sharp knife, remove rind and white pith from oranges. Cut each into 5 or 6 slices and arrange on 4 plates. Whisk together orange juice and lemon juice, sugar and cinnamon. Spoon over the orange slices.

P ro du ce & Sourc es Apples Bananas Grapefruit Kiwi Oranges  4 Seasons, OR 4 Seasons, CA 4 Seasons, FL 4 Seasons 4 Seasons

4 Seasons, WA 4 Seasons, Ecuador 4 Seasons, CA 4 Seasons, Italy 4 Seasons, CA 

10 Highlights from TEDx Manhattan 2015 “The food movement needs money,” announced Shen Tong to hundreds of attendees at last weekend’s TedX Manhattan. He paused, thanked the crowd, and pretended to walk off the stage as if to end his talk there.

“That’s probably the shortest TED talk you’ll ever hear,” he said. Virtually everyone at the one-day conference clapped and cheered at the investor and Food-X founder’s point (and it wasn’t the end of his talk). And while the food movement does need investment, it’s not as simple as writing a check.

For the last five years, a select group of food movement luminaries has flocked to this annual event, where they invest time in a larger conversation about solutions to an ailing food system. TEDx Manhattan’s theme “Changing The Way We Eat,” hasn’t changed, but it remains full of new energy and ideas.

Here are some of the highlights of the day (see the full list of speakers here): 1. Anim Steel on Community Leadership

Broccoli Carrots Lettuce Onion Potatoes

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2. Ali Partovi on Scaling up Organic Farmland 3. Stephen Reily on Building Food Ports (continued on page 2)

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Sp otl ig h ts

St o ri ng & Pre se r v i ng

What are the health benefits of oranges?

We all know the proverb "an apple a day," but equally an orange could be recommended. There are thousands of reasons why eating an orange a day is a good idea; they are low in calories but full of nutrients, they promote clear, healthy skin and can help to lower our risk for many diseases and conditions as part of an overall healthy and varied diet.

One medium orange (approximately 154 grams) contains 80 calories, 0 grams of fat, 250 milligrams of potassium, 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary fiber) as well as 1 gram of protein.

One orange provides 130 percent of your vitamin C needs for the day, 2 percent of vitamin A needs and 6 percent of calcium.

Possible health benefits of consuming oranges Stroke: According to the American Heart Association, eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women.

Blood pressure: Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects.

consuming bananas, oranges and orange juice in the first two years of life may reduce the risk of developing childhood leukemia.

As an excellent source of the strong antioxidant vitamin C, oranges can also help combat the formation of free radicals known to cause cancer. While an adequate vitamin C intake is necessary and very beneficial as an antioxidant, the amount necessary to consume for therapeutic purposes for cancer is beyond oral intake. High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.

Heart health: The fiber, potassium, vitamin C and choline content in oranges all support heart health.

Diabetes: Studies have shown that type 1 diabetics who consume highfiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One medium banana provides about 3 grams of fiber.

Skin: The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture. Vitamin C plays a vital role in the formation of collagen, the support system of your skin. medicalnewstoday.com

Cancer: According to a study published in the American Journal of Epidemiology,

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.

(continued from page 1)

TEDx Manhattan 4. Michele Merkel on Holding Big Food Accountable 5. Deb Eschemeyer on ‘Non-Partisan’ School Lunch 6. Stefanie Sacks on the Personal Bottom Line 7. Stephen Ritz on the Green Bronx Machine 8. Kendra Kimbirauskas on Stopping Factory Farming 9. Danielle Nierenberg on Women Farmers 10. Nikiko Masumoto on the Importance of Training New Farmers Want more? Here’s a highlight reel. (continued…)

Article from civileats.com

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

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Recipes

Vegetables Broccoli 4 large carrots, peeled Ice cubes (optional) Working in this order, process tomato, orange, apple and carrots through a juicer according to the manufacturer’s directions. (No juicer? See Tip.) Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.

Braised Broccoli with Orange and Parmesan 101cookbooks.com

1/4 cup / 60 ml freshly squeezed orange juice 1 14-ounce can crushed tomatoes 1 head of broccoli, florets and stalks trimmed and cut into bite-sized pieces 1/4 teaspoon chopped fresh oregano 1/4 teaspoon red pepper flakes 1/4 teaspoon fine grain sea salt 1/8 teaspoon freshly ground black pepper 1 tablespoon extra virgin olive oil 1/4 cup Parmesan cheese shavings 2 tablespoons toasted sliced almonds In a medium saucepan over mediumhigh heat combine the orange juice and tomatoes. Bring to a boil and stir in the broccoli. Stir in the oregano and red pepper flakes, then cook until the broccoli it just tender,and bright green a couple minutes. Do your best to avoid overcooking the broccoli. Season with salt and pepper, and transfer to a serving dish. Drizzle with the olive oil, and sprinkle with the cheese and almonds before serving.

Tip: No juicer? No problem. Try this DIY version of blended and strained juice instead: Coarsely chop all ingredients.

First, place the soft and/or juice ingredients in the blender and process until liquefied. Then, add the remaining ingredients; blend until liquefied. Cut two 24-inch-long pieces of cheesecloth.

Completely unfold each piece and then stack the pieces on top of each other.

Fold the double stack in half so you have a 4-layer stack of cloth. Line a large bowl with the cheesecloth and pour the contents of the blender into the center. Gather the edges of the cloth together in one hand and use the other hand to twist and squeeze the bundle to extract all the juice from the pulp. Wear a pair of rubber gloves if you don’t want the juice to stain your hands.

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

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.

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.

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.

Vanilla-Orange Freezer Pops eatingwell.com

1 1/2 cups orange juice 1 1/2 cups low-fat vanilla yogurt 1-2 tablespoons sugar 1/2 teaspoon vanilla extract Whisk orange juice, yogurt, sugar to taste and vanilla in a medium bowl.

Carrot-Orange Juice eatingwell.com

1 medium yellow tomato, cut into wedges 1 medium orange, peeled and quartered 1 medium apple, cut into eighths

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Divide the mixture among freezer-pop molds. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding.

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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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1/4 cup pine nuts 1 1/3 cups plain low-fat Greek yogurt 1 teaspoon honey 1 teaspoon minced fresh thyme Freshly ground pepper

Asiago Mashed Potatoes and Broccoli thecomfortofcooking.com

2 medium potatoes, peeled if you prefer 1 cup broccoli florets, fresh or frozen 2 Tbsp. butter 1/4 cup heavy cream 1/2 tsp. salt 1/4 tsp. pepper 1/4 tsp. garlic powder 1/4 cup freshly grated asiago Bring slightly salted water to a boil in a medium pot.

Peel potatoes or leave skins on, and cut into 1/2-inch chunks. Chop off the broccoli stems if using fresh, and roughly chop the broccoli into small chunks. Boil potatoes and broccoli together for 20 minutes, stirring occasionally.

Combine the olive oil and onion in a Dutch oven or heavy pot over mediumhigh heat. Sprinkle with 1/2 teaspoon salt and cook, stirring, 10 minutes, until just starting to caramelize. Add the garlic and ginger and cook, stirring, 2 more minutes, being careful not to burn the mixture. Stir in the carrots, potato and the chicken or vegetable stock. Bring to a simmer, cover and cook until the carrots and potato are very tender, 15 to 18 minutes. Keep warm.

Puree the soup with an immersion blender until very smooth (or puree in a regular blender in batches). Adjust the seasoning with salt and pepper and serve with a dollop of the yogurt mixture and some pine nuts.

Roasted Carrots, Onions and Potatoes thymeforcookingkitchen.com

2 - 3 medium carrots, 180gr, 6.4oz 1 red onion, 145gr, 5.2oz 2 medium potatoes, 300gr, 10.6oz 2 tbs olive oil, 27gr, .96oz 1 tbs balsamic vinegar, 16gr, .56oz 1/2 tsp oregano 1/4 tsp sea salt or regular salt, 1.5gr, .05oz Peel carrots and onion.

2 tablespoons extra-virgin olive oil 1 cup chopped sweet onion Kosher salt 1 tablespoon minced garlic 1 tablespoon minced peeled ginger 2 pounds carrots, peeled and chopped 1 medium russet potato, peeled and chopped 6 cups low-sodium chicken or vegetable stock

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Romaine Salad with Orange, Feta & Beans eatingwell.com

ORANGE-OREGANO DRESSING 1/2 teaspoon orange zest 1/2 cup orange juice, preferably freshly squeezed 1/4 cup cider vinegar 1 tablespoon extra-virgin olive oil 2 teaspoons chopped fresh oregano or 3/4 teaspoon dried 1 teaspoon Dijon mustard 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper

Add asiago cheese. Season to taste, and serve warm.

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To Grill on barbecue: Put into 'grill pan' (a metal or foil pan dedicated to use on the grill) or onto a mesh grill pan (the idea is not to have the stuff fall through the grate into the fire....) Cook over medium heat 20 - 30 minutes, until vegetables have a nice color and potatoes are done. Serve.

Meanwhile, in a small saute pan over high heat, lightly toast the pine nuts. Set aside to cool. In a small bowl, combine the yogurt, honey, thyme and 1/2 teaspoon pepper.

Drain the potatoes and broccoli into a colander or sieve, then return them to the pot and add the butter, cream, salt, pepper and garlic powder. Use an electric mixer or potato masher, blend the ingredients until smooth.

Ginger-Carrot Soup

To Roast in oven: Put vegetables on a baking sheet with a lip or in a shallow roasting pan. Bake in 420F (215C) oven for 30 minutes or until done, stirring occasionally. Vegetables should be lightly browned and tender. Remove, sprinkle with sea salt and serve.

Slice the carrots in half lengthwise and then in half or thirds the short way.

Slice onion in half, then each half in thirds.

Slice potatoes in half the long way, then in half again. Then slice in half or thirds the short way.

In a medium bowl mix oil and vinegar.

Add vegetables and toss well to coat.

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SALAD 1 orange 6 cups chopped romaine lettuce 1 cup sliced radishes 1 cup canned kidney beans, rinsed 1 scallion, sliced 1/4 cup crumbled reduced-fat feta cheese 1/4 cup Orange-Oregano Dressing To prepare dressing: Place orange zest, orange juice, vinegar, oil, oregano, mustard, salt and pepper in a jar. Cover and shake to combine.

To prepare salad: Slice both ends off orange. With a sharp knife, remove the peel and white pith; discard. Working over a large bowl, cut the segments from their surrounding membrane. Squeeze the juice into the bowl before discarding the membrane, if desired. Add lettuce, radishes, beans, scallion, feta and dressing; toss to coat. (Refrigerate the extra dressing for up to 1 week.)

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