20 Apr
Organic Pink Lady Apples…USA…$5.99/3-lb. bag
Large Organic Navel Oranges…USA…$0.89/ea.
Organic Yukon Gold Potatoes, loose…USA…$0.99/lb.
Organic Sweet Onions…USA…$1.79/lb.
Organic Green Curly Kale…USA…$2.49/bunch
Organic Mangoes…Peru…$1.99/ea.
Save on highest-quality foods with our monthly coupons and monthly specials, too.
18 Apr
Congratulations Kim, who took another Cook-Off crown with our early Spring greens competition! It helped that her Kale Salad was served alongside raw Angel Hair Zucchini “Pasta.” Beth took second place with her Rosemary Kale Polenta, and April Lea pulled in a handful of votes with Christina Perillo’s Radish, Fennel, and Dandelion Salad. Enjoy the recipes below and feel the appreciation from your liver, the organ responsible for detoxifying your whole body as part of its 500 functions. When local greens appear, it is time to cleanse. Most Spring greens are bitter in flavor, boosting bile production and supporting myriad liver functions through whole-plant synergy. Please share your cleansing greens recipes with us!
1 head organic kale
1 C tomato
1 C avocado
2 1/2 Tbsp extra-virgin olive oil
1 1/2 Tbsp lemon juice
1 tsp sea salt
1/2 tsp cayenne
4 zucchini
Place Zucchini in spiral slicer to make pasta noodles
4 large tomatoes
12 sundried tomatoes
3 dates
4 garlic gloves
Large handful of basil
1 tsp salt and black pepper to taste
1 Tbsp thyme
2 Tbsp Parsley
Place everything into a food processor and blend to desired consistency.
Adapted from: http://www.ivillage.com/tuscan-polenta-rosemary-kale-and-cannellini-beans-0/3-r-380726
INGREDIENTS
1 small bunch (1/4 – 1/3 lb.) Lacinato kale, sometimes known as “dinosaur” kale
2 Tbsp extra-virgin olive oil
1 large garlic clove, minced
1 Tbsp minced, fresh rosemary
1/4 tsp red pepper flakes
1 15-oz. can
sea salt to taste
2 C vegetable or chicken broth
2 C organic, grass-fed milk
1 C polenta
Optional: ¼ C sundried tomatoes
DIRECTIONS
Prep the kale by folding each leaf in half as if the stem were the spine of a book and running a sharp knife along the stem to remove. Chop into bite-sized pieces.
In a large skillet over medium heat, wilt the kale. If the kale is freshly rinsed, there should still be water clinging to the leaves; if not, add 2 tablespoons of water to the heated skillet before adding the kale. Stir frequently for 5 minutes or until the kale is tender.
Stir in the olive oil, garlic, rosemary, and red pepper flakes. Add the cannellini beans and cook for 5 minutes more. Season with salt to taste, remove from the heat and keep warm.
In a 2- or 3-quart stockpot, bring the broth and milk to a boil over medium high heat. Whisk in the polenta and sundried tomatoes and continue to whisk as the polenta thickens, about 7 minutes. When the polenta has absorbed all the liquid to take on a more solid consistency and the whisk leaves trails as you stir, it’s ready.
Dollop a generous portion of polenta into a bowl and top with the kale and beans to serve.
Source: http://christinacooks.com/best-vegan-recipe/radish-fennel-and-dandelion-salad
This salad’s delicate bitter flavor is great for relaxing the liver and making us happier campers. The slightly sweet dressing offsets the bitter taste of the greens to create the perfect bite.
INGREDIENTS
3-4 red radishes, very thinly sliced
umeboshi vinegar
extra virgin olive oil
2-3 cloves fresh garlic, thinly sliced
1 small fennel bulb, tops trimmed, 2-3 tsp leaves, reserved
sea salt
generous pinch crushed red pepper flakes
1 bunch dandelion, rinsed very well, left whole
1 cucumber, thinly sliced on the diagonal (do not peel, unless non-organic)
Dressing:
1/4 C extra virgin olive oil
juice of 1 fresh lemon
2 tsp brown rice syrup
3-4 sprigs fresh parsley, finely minced
sea salt
DIRECTIONS
Place radishes in a shallow bowl and sprinkle generously with ume vinegar. Toss well and set aside to marinate for 10-15 minutes. Place a small amount of oil, garlic and fennel in a skillet and turn heat to medium. When the fennel begins to sizzle, add a pinch of salt and red pepper flakes and saute until the fennel is just limp, about 2 minutes. Slice dandelion into thin pieces and stir into fennel, with a light sprinkle of salt, just until it wilts, about 1 minute. Remove from heat.
Arrange cucumber slices around the rim of a serving platter and mound dandelion and fennel in the center. Drain radishes and sprinkle over the top. Whisk dressing ingredients together and spoon over top the salad just before serving.
Makes 4-5 servings.
17 Apr
Vegan Fridays’ Good Friday recipe just had to be a treat.
Adapted from Vegan Cupcakes Take Over the World, by Isa Chandra Moskowitz and Terry Hope Romero
INGREDIENTS
1 C King Arthur organic all purpose flour
1/3 C Shiloh Farms organic cocoa
1 ½ tsp Rumford baking powder
¼ C Barlean’s organic coconut oil
½ C Coconut Secret coconut sap sugar
1 C Thai Kitchen coconut milk
1 tsp organic vanilla extract
1 tsp organic almond extract
½ C organic, unsweetened, shredded coconut
DIRECTIONS
Pre-heat oven to 350F. Melt coconut oil in the pre-heating oven in a small, oven-safe dish.
Sift together flour, cocoa, baking powder, and salt.
Mix coconut milk, sugar, vanilla, and almond. Stir in the liquid coconut oil.
Gradually whisk flour mix into liquid mixture. Fold in shredded coconut.
Fill baking cups 2/3 full. Alternately, you can grease the tin with coconut oil and forego cups. Bake 24-26 minutes or until fork-clean. Cool completely before frosting.
INGREDIENTS
½ C non-hydrogenated Spectrum organic vegetable shortening
½ C non-hydrogenated Earth Balance buttery sticks
1 tsp organic almond extract
3 ½ C sifted Wholesome Sweeteners organic confectioners’ sugar
¼ C plain Almond Breeze original almond milk (you may substitute your preferred dairy-free creamer for this ingredient, too)
DIRECTIONS
Beat ingredients together until desired consistency. Be sure to lick the spoon.
13 Apr
Organic Fuji Apples…USA…$1.49/lb.
Organic Avocado…Mexico…$1.29/ea.
Organic Mango, large…Peru…$2.99/ea.
Organic Madarin Tangerine…USA…$5.99/5-lb. box
Organic Russet Potatoes, loose…USA…$1.29/lb.
Save on highest-quality foods with our monthly coupons and monthly specials, too.
6 Apr
Organic Green Grapes…South Africa…$5.99/lb
Organic Red Bartlett Pears…Argentina…$1.69/lb
Organic Russet Baking Potatoes (loose)…USA…$1.69/lb
Organic Zucchini…USA…$2.99/lb
Organic Slicing Tomatoes…USA or Mexico…$2.29/lb
30 Mar
30 Mar
| Food documentary Hungry For Change is available to stream FREE in HD through this Saturday, 3/31. We find documentaries like this important enough to share with you today.
See what Dr. Mercola has to say about this film. Share with your family, friends, anyone who can benefit from understanding the real motives of the industrial food complex. You and your loved ones can break free from the vicious cycle of craving that keeps many people overweight, unhappy, even downright sick. We are serious about supporting you on such a life-changing journey.
We would love to know how this movie changes your perspective. To share with other Harvest Market shoppers, email harvestmarket7417@gmail.com. We’ll send you a coupon for your thoughts. Customer Janie T. says, “So much info in there – hope a lot of people wake up to it!”
Look for the regular store newsletter early next week with April specials, events, and the next phase of our 2012 Transform Your Health series: cleansing, allergies, and the liver. You’ll be surprised how many crucial functions this under-appreciated organ performs. Added benefit: liver health is directly related to clear, radiant skin.
Kick off the cleansing-greens season with us this Saturday, 3/31 from noon – 3 pm. Vote for your favorite in our Staff Natural Chef Challenge: Greens Cook-Off, and take home some new recipes to bring these crucial foods into your life.
See you soon! |
27 Mar
Adding root vegetables to your diet is easier than it may seem. They can be prepared in any number of ways and add heartiness to meals without heaviness. ‘Root Vegetable’ refers to the tuberous root or taproot to any leafing plant. They include: beets, cassava, carrots, horseradish, radishes (including daikon), rutabagas, parsnips, burdock, salsify, turnips and all potato varieties, among others. Other underground veggies that are sometimes lumped in with roots, though are not technically root vegetables, are bulbs (onions, garlic, etc) and rhizomes (ginger, galangal, and tumeric). Many have usable green tops, most commonly carrots and beets.
Roots are the storage units for the plant’s winter nutrition. Consequently, they are most delicious in the early winter as their sugar content is highest. They are packed with complex carbohydrates and soluble fiber for long, sustained energy, while simultaneously being low in fat and calories. The fiber also helps to regulate the digestive system. Due to the high level of carbohydrates, though, root vegetables should be treated similarly to fruit for diabetics and others with blood sugar related conditions. They are also very high in Vitamin C (one cup of turnip or rutabega has as much vitamin C as a grapefruit) and beta-carotene, which is converted to Vitamin A in the body. Because they grow underground, root vegetables are able to absorb high levels of minerals such as potassium, phosphorous, magnesium and some iron. Potatoes have some of the highest levels of naturally occurring potassium. Root vegetables are also a great weight management aid. The ample minerals and soluble fiber helps keep you fuller longer. By replacing 1-2 servings of grains a day with roots, they may also lessen cravings for sweets. Pair well with healthy fats and sufficient protein for a power combination.
Organic cultivation matters: organic farming sustains healthy levels of soil minerals- the minerals that wind up in your bones and body- that industrial agriculture cannot support. Soil can provide ample nutrition, but can be harmful when drenched with chemicals. Roots readily absorb chemicals and pesticides from the ground. It is very important to purchase organic root veggies for this reason. When doing so, there is absolutely no reason to peel them – that’s where all the good stuff is, including the flavor!
There are many ways to prepare roots and each method features different aspects of the vegetable. Braising, boiling, and steaming are the quickest ways to prepare. While boiling and steaming are quick, it is very easy to overcook them, which diminishes the nutritional value easily. It is also rather flavorless, unless you are adding plenty of seasoning later. Most commonly, roots are mashed or pureed from the boiling or steaming point. Roasting brings out the sweetness in the roots, creating an almost-caramelized browning along the edges. Roasted parsnips taste like vegetable candy! Roots can also be sliced thinly and baked for a twist on the average potato chip. Due to the lack of naturally occurring fat in roots, they can support fat well, but be aware of the potential to overwhelm them.
INGREDIENTS
1 lb creamy potatoes (Yukon Gold work well), scrubbed but not peeled, cut into ½ – 1” pieces
2-3 parsnips, scrubbed, cut into pieces same size as potatoes
½ cup heavy cream
3-4 tbsp butter
salt to taste
DIRECTIONS
Begin by boiling approximately 1 qt water. Salt the water once boiling. Add your potatoes and parsnips. Boil until ‘fork tender’ (when a fork penetrates the vegetable with ease). Be careful not to over-cook. Drain the roots and return to pot. Add butter, cut into individual tablespoons. You can either hand mash or use a hand mixer. I add the cream slowly as I am mashing and I find that it makes a creamier finished product. This also makes it easier to add more cream, or reduce the amount to achieve the texture that you prefer. Salt to taste when mashed to your liking.
INGREDIENTS
as many organic beets as you want!
olive oil
salt
herbs of your choice (optional)
DIRECTIONS
Preheat oven to 350 F. Slice beets thinly with a sharp knife. Toss with olive oil and salt. Sprinkle with herbs. Lay evenly spaced on a parchment-lined cookie sheet. Bake for 20 – 30 minutes until crisp. Check them often, for they can burn easily.
*Adjust the cooking time, and this method can be used for any root veggie
Suggested herbs and spices: thyme, oregano, cumin, veggie pepper, chili powder, garlic salt, coriander, and others. Play around!
This is the dish we served up on Saturday.
INGREDIENTS
2 organic red potatoes
1 medium organic yellow onion, diced
2 organic turnips
1 organic carrot
½ organic rutabaga
4 Tbsp organic, Fair Trade sugar
2 small organic red beets
Juice of organic lemon
zest of organic lemon
2 tsp fresh organic dill, minced
salt and pepper to taste
stone-ground mustard to taste
½ stick organic butter
*Chop your root vegetables all to approximately the same size, so that they cook evenly.
DIRECTIONS
Boil water in saucepan. Pre-boil the potatoes, turnips, carrot, beets, and rutabaga for approximately 5 minutes, or until slightly tender.
Melt ½ stick of butter in a non-stick skillet over med-high heat. Add the onion, cook until slightly translucent.
Add pre-boiled root vegetables, excluding the beets. Cook vegetables for 2 minutes, until golden.
Add 4 Tbsp sugar (to caramelize) – cook about 2 minutes.
Add beets, juice of lemon, lemon zest, dill and salt and pepper. Add mustard. Cook until all root vegetables are tender to your liking.
Shared by Beth
27 Mar
This salad is refreshing and hydrating for the earliest Spring we’ve seen. Stop in each Friday through Lent for a new vegan sample and recipe.
INGREDIENTS
3 large organic cucumbers, cut into chunks, peel partially if you prefer
Leaves of 3 organic dill stalks, minced
Juice of 2 organic lemons
1 small organic red onion, finely diced
About 1 oz. organic olive oil
Sea salt to taste
Topped with slivered almonds
DIRECTIONS
Combine all ingredients in a large bowl and mix with a wooden spoon. To use this mixture as a topping for pita, rice cakes, or similar, dice the cucumbers and onions small. For a more filling meal, mix the salad with quinoa and add a little more olive oil and lemon juice.
23 Mar
Organic Large Navel Orange…USA….$0.79/ea
Organic Green Beans…USA…$2.29/lb
Organic Green Curly Kale…Lady Moon (one of our favorite growers!)…USA…$2.49/ea
Organic Grape tomatoes…Lady Moon…USA…$3.79/box
Organic Minneola Tangelos…USA…$6.99/5-lb. box
Organic Mandarin Oranges…USA…$6.99/5-lb. box
Organic Russet Potatoes…USA…$4.49ea/5-lb. bag
Organic Green Cabbage…Lady Moon…USA…$0.99/lb
