Colcannon, traditional fare in Ireland is a delicious dish; the cabbage, kale, leeks and potatoes provide a wallop of nutrients: Vitamin A, B1, B2, B6, minerals, protein and fiber. An old Irish Halloween tradition was to conceal charms in the colcannon that would reveal someone’s future, such as remain a bachelor or a spinster or become rich. Serve colcannon paired with a corned beef brisket (this week’s Fresh Meal Solutions) and you have the perfect celebratory meal for St. Patrick’s Day, for the Irish in all of us, at least for a day!

Colcannon

1/2 head of green cabbage, shredded
1 bunch dino kale, coarsely chopped
2 1/2 lb. baby potatoes
1 C. cream
1/2 C. salted butter
2 medium leeks, most green trimmed off
2 tsp. black pepper
2 tsp. salt

Wash potatoes well. Fill a large pot half full of water, add 1 teaspoon salt and bring to a boil. Add potatoes and boil until very tender. Take out potatoes with a slotted spoon reserving the water. Drain potatoes in a colander until dry, then mash in a large bowl. Add the kale and cabbage to the water and boil for 5 minutes (or until tender). Empty out pot into colander and let drain for a few minutes.

Melt butter in large saucepan over medium heat. Thoroughly wash leeks, chop them and add them to the pan. Sauté for 5 minutes, then add the cream. Add 1 teaspoon salt and the pepper and stir occasionally. Add kale and cabbage to the potatoes and mash. Stir in cream and leek mixture and mash.

Serve by making a small mound with an indent in the center and top with a small hunk of butter. Add salt and pepper to taste.

It won’t be long before we’re back in our gardens again. If you are the kind of gardener who likes to grow fruits, herbs and veggies from seed, come check out the great selection of High Mowing Organic Seeds now available in the Valley Natural Foods produce department.

According to their Web site, High Mowing Organic Seeds is an independantly-owned, farm-based seed company dedicated to supporting sustainable agriculture and providing farmers and gardeners with the highest quality certified organic seed. To learn more, visit highmowingseeds.com.

At this time of year, you can find many seasonal products stocked on our shelves for your convenience. Though many Kosher items are available year round here at Valley Natural Foods, look for a dedicated shelf of Kosher products this month including a variety of matzo items, cake meal and macaroons, among other good items suitable for dietary and cultural needs.

Other seasonal items for the month include:

Fresh seafood - take a look in our fresh seafood case to find a wide variety of fish items available.

Nitrate-free, all-natural hams fresh from Hidden Stream Farm are available in the meat department.

As you approach our store registers, you can find a nice selection of Bissinger’s natural candies including chocolate Easter eggs, chocolate bunnies and natural jelly beans among other tasty candies sure to delight everyone.

Valley Natural Foods will host a free screening of Food, Inc. at the School of Environmental Studies in Apple Valley on Thursday evening, April 8. This documentary film uncovers surprising ─ and often unsettling ─ truths about what we eat, how it’s produced, and the long-lasting impact on the health of each one of us, our children, our local economy and our community. The screening will be followed by a panel of local fair-trade farmers, food producers and a community gard ening advocate who will share their perspectives, offer sustainable healthy alternatives, and respond to audience questions. “In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation’s food industry, exposing the highly mechanized underbelly that has been hidden from the American consumer with the consent of our government’s regulatory agencies, USDA and FDA. Our nation’s food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. “We have bigger-breasted chickens, the perfect pork chop, herbicide-resistant soybean seeds, even tomatoes that won’t go bad, but we also have new strains of E. coli—the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults. Featuring interviews with experts and forward thinking farmers and social entrepreneurs, Food, Inc. reveals who we have become as a nation and where we can go from here.” Read More

Tuesday April 6, 2010
7:00 p.m.-8:30 p.m.

Cost: Introductory Class on April 6 is FREE
Full course: $300 per person/$400 for team of two

New Directions is a course to health. Come in for a free introductory class. Are you ready to begin making some changes to achieve a healthier lifestyle?

This is not a step by step answer to your health questions, but an all-inclusive look at your total health such as diet, exercise and stress relief. You’ll receive three personalized private consultations with the course instructor (scheduled outside of class time).

Eileen Johnson, RN, leads the course through a close look at food options, stress relief techniques and exercise habits. In a group setting you’ll have an opportunity to learn healthy lifestyle techniques through demonstrations and discussions.

Come in for a free sneak peak at this 12-week course on April 6. See what it’s like and decide if you’re up for it. (Ask about how partners can save $200.)

New Directions Class Schedule*:
Tuesday April 6 | 7-8:30 p.m. – Free introductory Class
Tuesdays April 20-May 18 | 6-7:30 p.m. – First Semester
Tuesdays June 1-June 22 | 6-7:30 p.m. – Second Semester
*Three private wellness consultations are included in this course. Consultations are scheduled in between semesters.

 Do you know this woman? We do! It’s Susan McGaughey, our general manager at Valley Natural Foods. Not only do we know this woman, we hold her in the highest regard as fellow member-owner, leader and friend. If you were to look at the growth of Valley Natural Foods under her direction, you would see a steady line of annual increase. So we also know what she can do.

Over the past 30 years Susan has applied her steady leadership and committed her serving heart to Valley Natural Foods. And she has had good company along the way. Kathleen Boegemann, operations manager of our co-op, was recently honored at an all-staff meeting for her 20 years of service. Both women have been committed to excellence, sharing a long-time journey and friendship. Their commitment to excellence has garnered Valley Natural Foods several prestigious awards this past year. Please visit: This is Our Co-op of Excellence and Our Excellence Continues.

We invite you to toast Susan McGaughey for her 30 years of successful service at 6:00 p.m. on Thursday, March 18. There will be a spread of fine cheese from our deli and sparkling juice for a toast. Our board members and management team will be on hand, and we welcome you to join the brief celebration of Susan’s 30 years. Or, you can stop by our co-op earlier that day, after 2 p.m. and enjoy a free, celebratory, gluten-free cupcake baked by our friends at Beyond The Grain. Our Gluten-Free Day demonstration begins at 3:00 p.m. and cupcakes will be available at the demo kiosk while they last. Click here for our Co-op Calendar.

Valley Natural Foods Commitment to Excellence Award presented to Kathleen Boegemann (pictured on the left) for 20 years of service (1989-2009)

This week’s recipe is simple and nutritious and gives you a head start on spring lettuce with just-arrived hydroponic lettuce from local farms. Grown in water as the name implies, compare it to traditionally grown lettuce and you won’t be able to tell the difference! It is just as tasty and loaded with nutrients. Pair the fresh greens salad with pan-seared tilapia and you’ve got a quick and easy meal that’s sure to fit your schedule and satisfy your taste buds.

Pan Seared Tilapia with Fresh Greens Salad

Tilapia

1 lb tilapia filets
2 Tbsp. unsalted butter
1 tsp. salt
1 Tbsp. garlic, minced
1/4 C. Salad Girl lemony herb dressing
1/4 medium onion

In a baking dish sprinkle the tilapia with the salt on both sides, then brush on all the dressing and let sit, refrigerated for 15-30 minutes. In a medium frying pan, add the butter and put on medium heat. Once melted, add garlic and sauté for 1-2 minutes. Cut onion in half rings about 1/8 inch thick, then add to garlic and sauté for 2 more minutes. Once softened up, remove as much garlic and onion as possible and set aside. Turn heat up to medium-high and add tilapia. Cook about 2-3 minutes per side with a lid on. Add garlic and onions to the top of the fish during the last minutes before serving.

Fresh Greens Salad

1 head hydroponic lettuce
1/2 C. olive oil
2 tsp. red wine vinegar
2 tsp. fresh lemon juice
1/4 tsp. salt
1/2 tsp. pepper
1 tsp. garlic, minced
1/4 C. feta cheese
2 bosc pears
1/2 C. watercress
1/4 C.radishes, thinly sliced
1 Tbsp. warmed honey

Rinse watercress and lettuce and pat thoroughly dry. Coarsely chop hydroponic lettuce using most of the stem while with the watercress; just tear the leaves from the stems. Whisk together vinegar, lemon juice, salt, pepper, garlic and olive oil until thoroughly combined. Toss the lettuce with the dressing in a large bowl. Core and cut pears in half lengthwise, then across into 1/8 inch thick slices. Toss with feta, radishes and honey. Sprinkle the mixture over the salad and serve.

When you see your Dakota County neighbors outside in a T-shirt in 50 degree weather, you know winter is about to lift. Portable plant nurseries pop up in parking lots and the John Deere is rattling in the garage, preparing for the first trim.

Spring is almost here and more and more people aren’t just shopping for pretty plants and pots to plant them in. They’re scoping out edible plants and plots to plant them in.

The Dakota County community gardening scene is really taking off, said Kelsey Barale, Gardening Matters GreenCorps member in a recent e-mail.

“Gardening Matters has been meeting with garden groups who are interested in either starting or expanding Dakota County gardens to provide them with support and organizational assistance.”

They’ve done lots of work with community gardens in the Minneapolis and surrounding area, and are now in our backyard.

Pat Schoenecker of Growing Community is another advocate for gardening. She explains, “Growing Community is a citizen-based organization I’ve recently started to help reconnect us to food.” She says that through food, we connect to one another and her organization intends to raise awareness about the importance of healthy food and communities through hands on activities.

Schoenecker sums it up nicely when she says, “Community gardens are just as much about growing community as about growing food.”

For Dakota County residents, the possibilities for gardening are growing, and fast. There are approximately 10 community gardens already and if you’re interested in joining or creating one, Gardening Matters has an abundance of resources on their Web site: www.gardeningmatters.org. You can request a plot and find a garden or even volunteer in a donation-based garden.

Valley Natural Foods supports these efforts in the community through donations, educational opportunities, CSA subscriptions, donation options and other great activities.

To learn more about the gardening and food education scene in Dakota County please visit :
www.valleynaturalfoods.com
*www.gardeningmatters.org
www.midwestfoodconnection.org

*Gardening Matters suggests using the plot request form to find a community garden near you.

Terry Dale, member-owner of Valley Natural Foods, has a blast living a healthy lifestyle. She also has a passion to help others which is why she created the Bodyblast Camp for women. At this camp Dale, who is a personal nutrition and fitness coach, empowers women to get fit and eat a healthier lifestyle. Valley Natural Foods is one of her favorite place to bring her Bodyblast group. Last week, the group toured the co-op with Dale and learned about pasta made with brown rice, tuna that is low in sodium and where to find the organic bulk eggs. Dale also pointed out her favorite Holyland Hummus—which turned out to be every single one. She also raved about the fresh salad bar and the deli made-from-scratch soups. The women are just getting started, and learning about the co-op as a resource for healthy choices was a good beginning for each of them. We wish them a successful camp! To learn more about Dale and her Bodyblast camp, go to:

http://www.teridale.com/bodblast.html

You may have noticed Brittany hasn’t been around cooking up a storm for the deli lately.  By now you’ve probably guessed she is now on maternity leave! Baby Logan was born to Brittany and Brent on February 23, 2010, weighing in at 7 lbs. 11 ounces, and measuring 22.5 inches long. Everyone is doing great and you can anticipate seeing Brittany and Logan stopping by for a visit often! Brittany will be back cooking up delicious fare for us again in six weeks. For now, congratulations go to Brittany and Brent!

Valley Natural Foods’ mission is A Healthy Community. Our values are F.R.E.S.H.

Family  Relationships  Education  Sustainability  Health