March 26, 2015
d e r u t a e F
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ER T H I S W E E K ’ S O Ri D e Baskets
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Vegetable
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it & Vegg Big, Basic, Fru
Have you noticed grocery stores are running out of organic milk? Remember you can always order organic milk as well as other staples like eggs, butter, orange juice and cheese through our co-op!
Arugula Broccoli Brussel Sprouts Carrots Curly Parsley Garlic Lettuce Onions Potatoes Shiitaki Mushrooms Sprouts Yams
Save Red Wolves from Extinction Endangered wild red wolves are at risk of going extinct unless the U.S. Fish and Wildlife Service takes action. The Red Wolf Recovery Program protects the country’s only remaining 90 to 100 red wolves that now live in and around a federal wildlife refuge in North Carolina.
P ro du ce & Sourc es Apples Avocado Bananas Grapefruit Kiwi Lemon Mandarin Oranges Mangoes Oranges
photo from organicconsumers.org
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Despite its success, federal officials are actually considering a proposal to end the program soon. We almost lost the red wolf once. We can’t risk losing it forever again.
Urge the U.S. Fish and Wildlife Service to save red wolves from extinction. Send your message now!
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Sp otl ig h ts
St o ri ng & Pre se r v i ng
Mandarin Oranges
“Mandarin oranges” is a term that applies to an entire group of citrus fruits. This group includes such varieties as Satsuma, Clementine, Dancy, Honey, Pixie, and tangerines in general. Most are sweeter than their other citrus cousins (yet there are some tart varieties), have a bright orange skin that is easy to peel, and inner segments that are easily separated. There are seeded and seedless varieties. The terms “mandarin orange” and “tangerine” are often used interchangeably, particularly outside the United States. This can be confusing, because although a tangerine is a mandarin orange, not all mandarin oranges are tangerines. Tangerines are the most common variety of fresh mandarin orange found in the United States. Here is an easy, fast and cute way to peel your mandarin orange. Peeling with your fingers are unnecessary. Use a knife instead!
12 Things You Didn’t Know About Garlic 1. Garlic took root in Asia 7,000 years ago and has since spread around the globe, an essential culinary and medicinal plant. 2. There are hundreds of cultivars, there are just two subspecies of Allium sativum: the hardneck purple stripe and porcelain garlic grown mostly in northern climates; and the milder, softneck silver skin or Creole garlic more common in the south. 3. Nearly 80% of the world’s garlic is softneck garlic grown in China, and found at most supermarkets. 4. The hardneck bulbs, grown locally, may be more expensive, but offer the juiciness of fresh garlic and, some say, subtle flavour differences depending on terroir. 5. Garlic is grown across Western Canada, but is a real niche crop for small farmers on Vancouver Island and the Gulf Islands. 6. At the annual garlic festival on Salt Spring Island in August, more than 1,000 pounds of organically grown garlic is for sale, with chefs offering creations from garlic pizza to garlic ice cream. 7. Garlic is easy to use. Steam some cloves alongside your favourite heirloom potatoes for a rustic mash, or roast whole heads wrapped loosely in foil and drizzled with olive oil, then squeeze the nutty purée from the skins for mashes or compound butters for steak. 8. Keep fresh garlic out of the fridge. Instead, hang it in a mesh bag in a cool pantry, and it will keep for months. 9. You can slice and dehydrate garlic (to reconstitute in soups and stews later) or freeze roasted garlic in ice cube trays. 10. You can quickly pickle whole peeled and blanched cloves in warm vinegar combined with sugar, salt and dried herbs or spices.
Cut both sides of the mandarin orange (1, 2). Remember not to cut too much into it to avoid cutting the flesh. Cut a slit (3) and gently roll the orange out in a strip (4). fruitsandveggiesmorematters.org jewelpie.com
11. Look for black garlic in Asian markets, whole heads that have cooked at low temperatures for weeks until the cloves are black and sweet. 12. Whether it’s the kick of raw garlic in a salad dressing or the mellow sweetness of roasted garlic in a soup, garlic is good for you. So don’t shy away from the stinking rose. flavoursworld.ca
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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.
Lemons
Seal in zipper-lock bag and refrigerate up to a month.
(continued…)
Marnie Vyff Co-op Manager Barbara Taylor Marketing Director Stephanie Perrotti Editor
Mandarin Oranges
Recipes
Store at room temperature for one week or refrigerate and use within 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.
Vegetables Arugula Tempeh Stew with Brussels Sprouts, Sweet Potatoes, and Shiitakes vegkitchen.com
2 tablespoons extra-virgin olive oil 1 pound tempeh (two 8-ounce packages), cut into 1/2-inch cubes 2 1/2 cups water 1/2 cup dry white wine 2 tablespoons prepared mustard 8 fresh shiitake mushrooms, stemmed and sliced 2 cups coarsely chopped yams or sweet potatoes (skin scrubbed and left on) 1 1/2 cups peeled and coarsely chopped carrots 1 1/2 cups trimmed and halved Brussels sprouts 1 1/2 cups coarsely chopped red onion 1 1/2 tablespoons dark miso (such as mugi or hatch) 2 teaspoons dried thyme 1 1/2 teaspoons dried sage 1 teaspoon dried rosemary Heat the oil in a 6-quart stockpot over medium heat. Add the tempeh and cook 5 to 10 minutes, or until golden brown. Add the water, wine, and mustard to the pot, along with the shiitakes. Bury the shiitakes under the yams, carrots, Brussels sprouts, and onion. Bring the ingredients to a boil, then reduce the heat to medium-low. Simmer covered about 20 minutes, or until the vegetables are soft. Dissolve the miso in some of the hot broth, then add to the pot, along with the thyme, sage, and rosemary. Simmer another 5 minutes to blend the flavors. Adjust the seasonings, if desired. Ladle the hot stew into bowls and enjoy. Just about any type of tempeh—soy, quinoa, sesame, wild rice—works well in this stew, which tastes even better the next day. Cranberry-Orange Sauce is a perfect accompaniment.
Cranberry-Orange Sauce vegkitchen.com
2 cups fresh or frozen cranberries 1/2 cup orange juice 1 tablespoon orange zest 2 tablespoons maple syrup, or to taste Bring cranberries, orange juice, and orange zest to a boil in a 2-quart saucepan. Reduce the heat to medium-low and simmer for 5 to 10 minutes, or until the cranberries are soft. Turn off the heat and stir in the maple syrup. Serve warm.
Loosely wrap stems in damp paper towel and place in plastic bag in refrigerator. Do not wash until ready to serve. Use within three days.
Broccoli
Refrigerate unwashed in open plastic bag. Use in 3-5 days.
Brussel Sprouts
Refrigerate unwashed and untrimmed in perforated plastic bag. Use within 1-2 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.
Curly Parsley
Citrus Mint Salad
olgasflavorfactory.com 1 grapefruit 2 oranges 4 mandarin oranges 1-2 Tablespoons honey ½ Tablespoon fresh mint
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.
Garlic
Peel the mandarin oranges and then cut them into thin pieces.
Store at room temperature in a dry, dark place that has ample air circulation. Store in mesh or wire basket, small bowl with ventilation holes or paper bag. Unbroken garlic bulbs can be kept anywhere from 2-5 months. Cloves broken from the garlic bulb will keep for 7-10 days.
Combine all the citrus into a medium bowl.
Lettuce
Segment the grapefruit and oranges, cutting the fruit out of the membrane.
Add the honey and the mint. Gently mix the salad together. Serve at room temperature or cold.
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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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 Braised Chicken with Vegetables olgasflavorfactory.com
1 Tablespoon oil salt, pepper Chicken seasoning (dry herbs) 4-6 boneless, skinless chicken thighs, chopped into ½-1 inch pieces 1 onion, chopped 2-3 carrots, peeled and chopped 3 garlic cloves, minced ½ - ⅔ head of cauliflower, cut into florets 1 celery root, peeled and chopped into ½ inch pieces 3-4 cups water, divided 1 bell pepper, chopped 3-4 potatoes, chopped into 1 inch pieces 4 cups water, divided fresh dill, parsley, chopped Heat the oil in a dutch oven to high heat. Add the chicken, season with salt, pepper and dry herbs. Cook until the chicken is mostly cooked through and slightly golden. (If you want to use chicken breast for this recipe, cook the chicken, take it out of the pot and set it aside. Add it to the cooked vegetables at the very end, or your chicken will be really dry and leathery.) Add the onion, carrots and garlic to the chicken, reduce the heat to medium, season with salt and pepper and cook for about 5 minutes, until the vegetables have softened. Add the cauliflower and celery root. Pour in 2-3 cups of water. Season with salt. Bring the water to a boil, reduce to a simmer and cook for 5-7 minutes.
Mixed Greens Salad with Mandarins, Toasted Almonds, & Sesame Ginger Vinaigrette fivehearthome.com
For the vinaigrette: 2 cloves of garlic, finely minced 1 tablespoon fresh ginger, peeled and finely minced or grated 2 tablespoons sesame oil 2 tablespoons soy sauce 2 tablespoons rice vinegar 1 tablespoon honey 1/4 cup canola oil For each salad: Mixed greens 1 small orange (such as a mandarin, clementine, Cutie, tangerine, etc.) 1/2 avocado, cubed 2 tablespoons toasted almonds
Shiitaki Mushrooms
Refrigerate in paper bag. Use within a week.
Sprouts
Refrigerate in plastic container. Use within four days.
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.
For the vinaigrette: Add all ingredients to a jar with a tightfitting lid. Shake vigorously until mixture is well-blended. Alternatively, you may chop garlic and ginger in a mini food processor, then add remaining ingredients and process until blended. Store dressing in the refrigerator and remove it 30 minutes before serving to allow it to come to room temperature. Shake well before serving. For each salad: Place your desired amount of mixed greens on a plate. Arrange orange segments and avocado chunks over the top. Sprinkle with toasted almonds and drizzle with vinaigrette, to taste.
Add the bell pepper and potatoes, pour in the remaining 1 cup of water, season once again with salt. The water should just barely cover the vegetables. Bring the water to a boil, reduce to a simmer and cook until the potatoes are cooked through, 12-17 minutes.
Sources
StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network
You can serve this as a stew with the liquid, or drain most of the liquid off and serve this dish as an entree. Add the fresh herbs.
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.
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1 tablespoon Bragg Liquid Aminos 1/4 cup raw cashews Cook quinoa to package directions then set aside.
Mandarin Roasted Rainbow Carrots familyfreshcooking.com
2 bunches Rainbow Carrots, peeled and sliced into 1/4 inch rounds 3 Mandarins, 2 peeled and segmented 2 tablespoons Oil: Coconut Oil, Butter, Ghee, Olive Oil, Grapeseed Oil fine Sea Salt Cracked Black Pepper Fresh Rosemary Pre heat oven to 375 degrees F with the rack in the middle. Prepare a baking sheet with parchment paper or a silicone liner. In a bowl squeeze juice from one of the mandarins over the carrot slices. Toss carrot slices with juice, mandarin segments, oil, salt and pepper. Sprinkle with chopped rosemary. Bake for 25-30 minutes until everything is softened and slightly browned. Serve with some more fresh rosemary.
In a large skillet with a few sprays of cooking spray, add in garlic and jalapeo. Toss around for a minute then add in all the veggies, starting with the veggies that take the longest first and ending with the ones that just need to be warmed through. Cook until softened, about 5 minutes. Toss the veggies around then add in the tempeh to warm through. Add the red pepper flakes, lime juice, a little salt and the Braggs Liquid Aminos. Toss every thing around so all the veggies are coated then top with cashews and serve with quinoa.
rachaelrayshow.com
Cooking spray 1 cup uncooked quinoa 3 garlic cloves, chopped 2 tablespoons diced jalapeños At least 1 pound of vegetables, such as a mixture of sliced broccoli, sliced fresh mushrooms, julienned carrots, baby corn, sliced asparagus, sliced snow peas, julienned jicama or water chestnuts, bean sprouts 6 to 10 shiitake mushrooms, sliced 1 package tempeh, sliced into matchsticks 1 teaspoon red pepper flakes 1 tablespoon fresh lime juice Salt, to taste
blogs.disney.com
1 large onion, sliced 7 tablespoons olive oil, divided 1/2 teaspoon coarse salt 1/2 cup sliced shiitake mushrooms 1/2 cup sliced crimini mushrooms (sometimes called “baby bellas”) 1/2 cup sliced artichoke hearts 1/4 cup sliced sun dried tomatoes 1 medium French baguette 1 cup mascarpone cheese 3 cloves minced garlic 1/2 shallot, minced 1/4 teaspoon ground black pepper Garnish: Shaved Parmesan cheese Preheat oven to 400 degrees.
Arugula Salad with Mandarin Vinaigrette foodandwine.com
1/4 cup extra-virgin olive oil 1/4 cup fresh mandarin or tangerine juice 2 tablespoons apple cider vinegar 1 garlic clove, minced Kosher salt Freshly ground pepper 5 ounces baby arugula (8 cups) 5 ounces bean sprouts (2 cups) 4 mandarin oranges, peeled and sectioned 1/4 cup sliced almonds
Bob Harper's Stir-Fry
Rustic Bruschetta
In a large bowl, whisk the olive oil with the mandarin juice, apple cider vinegar and garlic and season with salt and pepper. Add the arugula and bean sprouts and toss to coat. Transfer the salad to a large platter, top with the mandarin sections and almonds and serve.
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Combine onion and 2 tablespoons olive oil in large saute pan over medium heat. Add 1/4 teaspoon salt. Cook until onions are soft and golden brown, about 20 minutes. Meanwhile, toss mushrooms and artichoke hearts with 3 tablespoons olive oil on a medium baking sheet. Roast for 10 to 15 minutes, until everything is golden brown. Reduce oven temperature to 300 degrees. Combine caramelized onions, mushrooms, artichoke hearts, and sun dried tomatoes in a large bowl. Set aside. Cut baguette into 1/4-inch-thick slices. Place slices on a large baking sheet, and drizzle with remaining 2 tablespoons oil. Bake for 15-20 minutes, until crisp but not browned. Set aside. Combine mascarpone cheese, minced garlic, minced shallots, remaining 1/4 teaspoon salt, and 1/4 teaspoon pepper in a small bowl. Whisk until combined. Spread toasted baguette slices with the mascarpone mixture, then top with mushroom mixture. Garnish with shaved Parmesan cheese.