March 5, 2015
d e r u t a e F
THIS WEEK’S ORDER
Fruit
Vegetable
Newsletter
Basic Baskets
Peter Arkle
Starve a Landfill Efficiency in the Kitchen to Reduce Food Waste
Today, 80% of antibiotics used in the U.S. are used in agriculture. Many of these antibiotics are the same drugs that we rely on to treat infections in people. 2 million Americans experience antibiotic resistant infections every year, resulting in at least 23,000 deaths. Tell your members of Congress to end the overuse of antibiotics on factory farms. Tell the FDA: Ban the use of Monsanto’s artificial growth hormone recombinant bovine somatotropin (rBST) in dairy cows. It’s already banned in the European Union, Japan, New Zealand, Australia, and Canada. It’s time for the FDA to do its job and ban it here, too.
P ro du ce & Sourc es Apples Bananas Grapefruit Mangoes Oranges Broccoli Rabe Carrots Lettuce Onions Potatoes Scallions Sprouts
4 Seasons, WA 4 Seasons, Ecuador 4 Seasons, CA 4 Seasons 4 Seasons, CA
San Francisco may have been the first city to make its citizens compost food, but Seattle is the first to punish people with a fine if they don’t. In a country that loses about 31 percent of its food to waste, policies like Seattle’s are driven by environmental, social and economic pressure. But mandated composting reflects a deeper shift in the mood of the nation’s cooks, one in which wasting food is unfashionable. Running an efficient kitchen — where bruised fruit is blended into smoothies, carrot tops are pulsed into pesto, and a juicy pork shoulder can move seamlessly from Sunday supper to Monday’s carnitas to a rich pot of broth for the freezer — is becoming as satisfying as the food itself. To be sure, the cook’s pursuit of thrift and efficiency is not new to American food culture. Sausage, home-churned butter and fermented cabbage were as much delicious foundations of farm life as they were essential to Depression-era survival.
4 Seasons, OR 4 Seasons, CA 4 Seasons 4 Seasons 4 Seasons 4 Seasons 4 Seasons, OR
Adapted from nytimes.com
Homemakers during World War II considered themselves soldiers of the (continued on page 2)
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Sp otl ig h ts
St o ri ng & Pre se r v i ng
Grapefruit Merely hearing the name of this juicy fruit, or seeing it in the produce aisle, can make our palates cringe and our face scrunch up. Although the slightly bitter and sour grapefruit may not cater to some taste buds, its red, pink, and white pulp varieties are loaded with vitamins and minerals, which add on to its touted health benefits. The moon-shaped fruit is not only rich in vitamin C, but it also provides us with unexpected benefits — from our immune system to our metabolism. Add this low-calorie fruit to your diet today to uncover the great benefits of grapefruit for your health. • Strengthens Immune System • Boosts Metabolism • Reduces Kidney Stones Risk • Fights Gum Disease • Protects Against Cancer • Reduces Stress
Broccoli Rabe This green leafy vegetable is a great example of a food that can have a huge impact on your nutrition and overall health. It is packed with potassium, iron and calcium, dietary fiber and as well as Vitamins A, C and K. Broccoli rabe also contains lutein, which is an antioxidant that protects the retinas of your eyes from damage caused by free radicals. Broccoli Rabe is one of the most nutrient dense foods on the planet. The health benefits are numerous and include: • Slows aging • Stronger bones • Decreased risk of hypertension • Lessens inflammation • Cancer Protection • Alzheimer’s protection • Stroke prevention • Protects against birth defects draxe.com
medicaldaily.com
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.
Mangoes
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.
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Starve a Landfill
kitchen, with conservation their battle cry. In the 1970s, ecology drove the urge to make good use of kitchen waste. Somewhere along the line, the art of kitchen efficiency was lost amid grocery stores packed with pre-made pizza shells, bagged lettuce and fruit so perfect it needed no knife work. Dinner was almost as likely to come from the drive-through or the new corner bistro as from the stove. How were home cooks supposed to know what to do with a leftover chicken carcass if they didn’t know how to roast the chicken in the first place? Now, in this era of nose-to-tail eating, by-catch seafood suppers and farmers’ markets, the discarded is becoming delicious. Wasting less in the kitchen is just smart economics, said Dana Gunders, a project scientist for the Natural Resources Defense Council whose book, “Waste-Free Kitchen Handbook,” comes out in May. Eating better may cost more, she said, but an efficient cook can make up the difference. “We are so price sensitive in the store, and 10 cents will swing us one way or other,” she said. “But in the kitchen we throw out so much money without even thinking about price.” Reducing food waste is moving so quickly into the cultural mainstream that it ranked ninth among the top 20 food trends on the National Restaurant Association’s annual “What’s Hot in 2015” list, based on a survey of almost 1,300 chefs.
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Marnie Vyff Co-op Manager Barbara Taylor Marketing Director Stephanie Perrotti Editor
Recipes
Vegetables Broccoli Rabe
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.
Curried Carrot & Apple Soup
Potato-Carrot Pancakes
1 tablespoon extra-virgin olive oil 1 large onion, chopped (2 cups) 1 stalk celery, finely chopped 1 tablespoon curry powder 5 large carrots, peeled and thinly sliced (3 cups) 2 large McIntosh or other apples, peeled and coarsely chopped (3 cups) 1 bay leaf 4 1/2 cups reduced-sodium chicken broth 1/4 teaspoon salt Freshly ground pepper, to taste 2 tablespoons low-fat plain yogurt, for garnish (optional) 1 tablespoon chopped fresh parsley, dill or basil for garnish (optional)
3/4 pound (about 3 medium) white potatoes, peeled 8 ounces (about 3 medium) carrots, peeled 1/2 cup thinly sliced scallions (about 3 scallions) Coarse salt 1 large egg, lightly beaten 1/4 cup matzo meal 1/4 cup vegetable oil, for frying 1/4 cup reduced-fat sour cream, for serving (optional)
eatingwell.com
Heat oil in a large saucepan or medium soup pot over medium heat. Stir in onion and celery; cook until the onion is softened and translucent, 8 to 12 minutes; do not brown. Stir in curry powder, then add carrots, apples and bay leaf. Stir well over medium heat for 2 minutes, then add broth and salt. Bring the mixture to a low boil, then reduce the heat to low. Cover tightly and simmer until the carrots and apples are tender, 20 to 25 minutes. Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor, adding about 1/2 cup of the broth; process to a smooth puree. Pour the puree back into the soup. Reheat and season with pepper. Serve piping hot, garnishing each serving, if you like, with a dab of yogurt and a sprinkle of fresh herbs.
marthastewart.com
In a food processor fitted with a finehole grating attachment (or on the small holes of a box grater), grate potatoes and carrots. Transfer to a large bowl; add scallions and 1 1/2 teaspoons salt. Using your hands, mix thoroughly. Mix in egg and matzo meal until combined. Divide into 8 mounds of equal size. In a large nonstick skillet, heat oil over medium-high heat, swirling to coat bottom of pan. Add half the potato mounds; flatten each to a 1/2-inch thickness. Cook until golden brown, 2 to 4 minutes per side. Transfer to paper towels or parchment paper to drain. Repeat with remaining mounds (reduce temperature to medium if browning too quickly). Sprinkle with salt, and serve with sour cream, if desired.
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.
Scallions
Refrigerate in glass jar with 1-2" of water and cover with loose fitting plastic bag. Replace water periodically. Use within 7-10 days. Or, place jar of scallions (uncovered) near a sunny window where they will continue to grow for a month or more.
Sprouts
Refrigerate in plastic container. Use within four days.
Sources
StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network
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the oven, sprinkle a few drops of lemon juice on it, slice and serve.
Pizza with Broccoli Raab, Roasted Onions and Olives smittenkitchen.com
1 medium yellow onion Salt and pepper Olive oil 2 sprig thyme (optional) 1 bunch broccoli raab (aka broccoli rabe or rapini) 1 clove garlic 1 pinch hot pepper flakes Pizza dough for one recipes (supersimple recipe here and an almost as simple recipe here) 1/2 cup grated mozzarella cheese 16 niçoise olives, pitted 1 lemon Preheat the oven to 375°F. Dice the onion and toss it in a small ovenproof sauté pan with a pinch of salt and enough olive oil to coat lightly, and the leaves of the thyme. Put the pan in the oven to roast, stirring occasionally, until the onion is cooked and golden, about 30 minutes. While the onion is roasting, wash and drain the broccoli raab, remove the heavy stems, and roughly chop the leaves and sprouts into coarse chiffonade. There should be enough to make about 2 cups. Peel and finely chop the garlic. Heat a large sauté pan and coat it with olive oil. Ad the broccoli raab, season with salt, pepper, and the hot pepper flakes, and fry over high heat until the broccoli raab is tender. Add the garlic and fry, tossing, for a few seconds.
Butter Lettuce Salad with Cashew Butter- Honey Dressing Creamy Mango & Banana Overnight Oats vegetariantimes.com
For the mango puree: 1 mango 2 ripe bananas 1 tablespoon of ground flaxseed splash of almond milk (enough to make it blend) For the oat mix: 1 ripe banana 2/3 of a cup of gluten free oats 1/2 of a cup of almond milk 3-4 tablespoons of chia seeds 1 tablespoon of ground flaxseed 1 tablespoon of raw honey Simply peel the mango and two of the bananas and place them in a food processor with the ground flaxseed and a little almond milk, then blend everything together into a smooth, creamy mix. Fill the bottom third of two glasses with this mango goodness. Put your oats in a bowl with the chia seeds, almond milk, ground flax and honey and stir well. Then add the banana and mash it into the mix. Next divide this mix in two and put it into the two cups on top of the mango. Then fill the remainder of the glasses up with the left of the mango mix.
jsonline.com
14 ounces butter lettuce 2 avocados, peeled, pitted and thinly sliced 2 seedless cucumbers, thinly sliced 2 large carrots, grated 2 cups alfalfa sprouts ½ cup sliced radishes ¼ cup green onions, thinly sliced Cashew butter-honey dressing: ½ cup cashew butter 5 teaspoons lemon juice 2 tablespoons honey 2 garlic cloves, halved ¾ cup water Kosher salt and freshly ground black pepper to taste Place lettuce on a plate or in a bowl and scatter avocado, cucumber, carrots, sprouts, radishes and green onions on top. In a blender or food processor, process cashew butter, lemon juice, honey, garlic and water until smooth. Season with salt and pepper to taste. Drizzle on top of salad.
Place the glasses in the fridge over night before enjoying for breakfast!
When the onions are done, take them out of the oven and turn the heat up to 450° to 500°F. Put a pizza stone in the oven. Roll out of shape a 12- to 14-inch disk of pizza dough and slide it onto a floured pizza peel or the back of a baking sheet. Lightly brush the dough with olive oil, leave a 1/2-inch boarder dry. Evenly sprinkle the cheese on the oiled surface,spread the onions over, and top with the broccoli raab and the olives. Drizzle about 1 tablespoon olive oil over the pizza. Slide the pizza onto the preheated stone in the oven and bake from 5 to 10 minutes, until the crust is brown and crisp. Remove the pizza from
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