This week’s recipe features job’s tears, arame and wild rice in a flavorful combination with fruit and vegetables guaranteed to satisfy your palate and provide an exciting lunch you can look forward to any day of the week!  Feel spring from the inside out as as you anticipate the return of this wonderful season with our get-ready-for-spring salad of dandelion greens, watercress and radicchio. This salad is a phenomenal detoxifier, as well as loaded with vitamins and minerals. Sea vegetables such as arame and dulse, featured in the recipes are indispensable for their diversity of nutrients. If you haven’t tried them before, make sure this is the week that you do. Come sample for yourself when we present these recipes at our demo kiosk on Saturday, February 27 from 3:00-5:00 pm. Our staff will be happy to answer any questions you may have!

If you missed last weeks demonstration, click KARE 11 Saturday and play their video (located on the right side of the page)  to watch our very own produce expert Matt Stiehm talk about and prepare Bok Choy in the KARE 11 kitchen!

 Arame and Job’s Tears Wild Rice Dish

1/2 C. Job’s Tears (Hato Mugi)
1 C. wild rice
3 1/2 C water
Pinch of sea salt
1 C. dried arame
3/4 C. almonds
1/2 yellow bell pepper, diced
3/4 C. coarsely chopped dried apricots
1 1/2 C. coarsely chopped green kale
1/4 C. toasted sesame seeds
3 Tbsp. toasted sesame oil
1 Tbsp. tamari
1 1/2 tsp apple cider vinegar

Rinse Job’s Tears and wild rice. Combine them with water in a saucepan, bring to boil, uncover, and turn down to a simmer for nearly an hour or until water has evaporated.

Soak arame for 10 minutes in a bowl with enough hot water to cover.  Drain, rinse and set aside.

In a large bowl, combine the cooked grains, almonds, yellow bell pepper, apricots, kale, arame and sesame seeds.  In a small bowl whisk together the sesame oil, tamari and vinegar, and pour this dressing over the grains.  Toss to coat evenly.

*If you’re not eating the entire salad immediately, add the almonds separately, just before serving.

Get-Ready-For-Spring Salad

1/2 bunch dandelion greens, washed and torn
1/2 bunch watercress, washed and torn
1 head of radicchio, washed and torn
A handful of chopped kale or Italian parsley
1 avocado, peeled, pitted and sliced or cubed
1/4 red onion, sliced thin
Two garlic cloves, sliced paper thin
A handful of black olives

Dressing:
1/4 C olive oil, or flax seed oil
1/2 C fresh squeezed orange juice
1/8 tsp sea salt
Honey or agave, to taste
Small handful dulse flakes

Toss the salad ingredients together. Whisk together the olive or flax oil, orange juice and salt, and toss with salad.  Drizzle honey and sprinkle dulse on top and serve.  Chew each bite thoroughly.

Have you ever thought about what happens to local food shelves once the influx of holiday season donations winds down?

As the New Year passes, food shelves are depleted. This spring, to help restock food shelves, Twin Cities natural food co-ops are joining Minnesota FoodShare’s March Campaign and pledging to raise 85,000 in combined food pounds and dollars.
 
The 11 Twin Cities natural food co-ops are encouraging shoppers to donate both money and healthy foods. By contributing nutritious, natural and organic foods, participants give those who depend on food shelves healthier options when feeding their families. Shoppers can stop by any Twin Cities natural food co-op to drop off food or dollar donations. Monetary donations make the biggest impact but if you choose to donate food, consider selecting:
• Whole grain cereals
• Flour (white and whole wheat)
• Rice
• Canned vegetables
• Applesauce
• Dried fruit
• Canned fruit in juice rather than syrup
• Dry or canned milk
• Peanut butter
• Hearty soups like beef or chicken
• Dry roasted nuts
• Dry or canned beans
• Canned tuna, chicken, ham or salmon
• Dried herbs
• Salad dressing
• Vegetable or olive oil
• Baby food
 
For the month of March, you will see cash collection cans at the registers of Valley Natural Foods where contributions will be given to Community Action Council’s food shelf. Food items will be collected in addition to cash. Just look for the big yellow bin located at the store exit. Community Action Council is the current recipient for the co-op’s collection.

In its 28th year, Minnesota FoodShare – a Minneapolis-based nonprofit organization dedicated to reducing hunger in Minnesota – and dozens of local supporting organizations work tirelessly to restock diminishing supplies at more than 260 food shelves across the state. The organization’s goal is to collectively raise $12 million dollars/pounds during this month’s campaign.

Our Alakef rep reported to us today that , “Polls are closed, and our crack election staff has completed canvassing for the ‘roasted votes’ election.”

Last week we held an election to see which mystery coffee was most preferred by our customers. Alakef was here and asked each person to put a bean in the jar for their favorite tasting coffee.

The top vote was for Blend E. 25.6% percent of the votes were for this blend made up of 80% Mexican, 10% Guatemalan, and 10% Peru French Roast.

A close second was blend B at 20.1% of the votes. Blend B was 50% Mexican, and 50% Peru French Roast. Now what? Watch for Blend E to be an exclusive blend available at Valley Natural Foods. We will let you know when it will be available on our shelves.

Valley Natural Foods is proud to carry a nice variety of quality butters. PastureLand brand in particular is produced with dairy sourced only from farmers who raise 100% grass-fed cows from local farms located in Southeastern Minnesota. The taste of PastureLand butter has a distinguishable and superior taste! To learn interesting frequently asked questions about grass-fed dairy, click frequently asked questions.

For a delicious recipe using Pastureland Butter click their link at: www.pastureland.coop/Crepes

Too see the recipe archives at Pastureland, please visit: recipe collection

Watch our very own Matt Stiehm on KARE 11 Saturday, February 20th at 9:00 a.m.! He’ll be praparing this week’s Produce Possibilites Recipe!

Or come in on Saturday, February 20 from 3:00 to 5:00 pm and sample the recipe at our demo kiosk! This flavorful Asian-inspired meal features baby bok choy and fresh turmeric! Baby bok choy or Chinese cabbage is a popular, nutritious vegetable used all over the world for its mild taste, and versatility, whether raw in salads or cooked in soups and stir fries. Fresh turmeric root, with its distinct flavor is a great addition to many recipes and indispensible in some. You can chop it, mince it, or shred it for use in many of your culinary endeavours. 

Baby Bok Choy Stir Fry and Homemade Orange Chicken
Serves 4

This delicious Asian combo delivers restaurant quality taste with the fragrance of ginger and orange zest accompanied by the potent yet balanced flavors of turmeric and garlic. Together with sesame and peanut oils, these recipes truly capture authentic Asian flavors.

Baby Bok Choy Stir Fry

1 lb baby bok choy
3 cloves garlic, minced
3 Tbsp. fresh ginger, minced
2 Tbsp. turmeric, shredded
2 Tbsp. sesame oil
2 Tbsp. peanut oil
1/8 C. soy sauce
1 tsp. cornstarch
2 Tbsp. sesame seeds

Stir together soy sauce and cornstarch until cornstarch has dissolved. Heat a wok (or large fry pan) over medium-high heat. Pour in peanut oil and then swirl oil, tilting wok to coat bottom.  Add garlic and ginger and saute for 2 minutes. Add in turmeric and saute for 2 minutes. Add half of baby bok choy and stir-fry until leaves are wilted, about 2 minutes, then add remaining baby bok choy and stir-fry until all leaves are bright green and limp, 3 to 4 minutes total. Stir in soy sauce mixture, then saute for 1 minute. Cover with lid and cook, stirring occasionally until vegetables are crisp-tender, 2 to 4 minutes. Stir in sesame oil, sprinkle with sesame seeds and serve.

Homemade Orange Chicken

Sauce:
       
1 C. water      
juice from 1 navel orange    
juice from 1 small lemon    
1/3 C. rice vinegar     
Zest from 1 orange
1 C. brown sugar
1 Tbsp. fresh ginger root, minced
1 Tbsp. garlic, minced
2 Tbsp. green onion, chopped
1/2 tsp. red pepper flakes
1 Tbsp. cornstarch

Chicken:
2 boneless, skinless chicken breasts cut into 1/2 inch pieces
2 Tbsp. peanut oil
2 Tbsp. sesame oil

Pour water, orange juice, lemon juice, rice vinegar, and soy sauce into a saucepan and set over medium-high heat. Stir in the orange zest, brown sugar, ginger, garlic, green onion, and red pepper flakes. Bring to a boil. Remove from heat, and cool 10 to 15 minutes. Place chicken pieces into a resealable plastic bag. When contents of saucepan have cooled, pour 1 cup of sauce into bag. Reserve the remaining sauce. Seal the bag, and refrigerate at least 30 min. Heat the oils in a large skillet over medium heat. Place chicken into the skillet, and brown on all sides. Dry on a plate lined with paper towels, and cover with aluminum foil to keep warm. Wipe out the skillet, and add the sauce. Bring to a boil over medium-high heat. Mix together the cornstarch with 1 tablespoon water; stir into the sauce. Reduce heat to medium low; add the chicken pieces and simmer, about 5 minutes, stirring occasionally. Serve alongside the stir fry and cooked rice, if desired. See easy rice recipe below.

For printer-friendly recipe, click here  

All flours are not created equal. If I don’t have wheat flour, but I do have rice flour, can’t I just substitute a cup for a cup? Not so.

Flour in baking is like a chemistry experiement, we’ve all just grown so accustomed to the chemistry of wheat flour, that we don’t even think about it! With gluten-free baking you need to use a combination of different types of flours to get a similar effect to wheat flour.

You can use a all-purpose gluten-free flour, which you’ll find is a combination of many different grains.

Pamela’s Products Baking and Pancake Mix has a healthy combination of rice flours while Bob’s Red Mill gluten-free flour has bean, tapioca and sorghum flours.

Gluten-Free Baking Class

If you’re interested in learning more about baking with gluten-free flours and want your questions answered, consider taking our Gluten-Free Baking Class on March 31. We have instructors who know their flour and have tricks up their sleeves. They’ll demonstrate four different recipes that you’ll be able to take home to try!

To read a bit more about gluten-free flour check out these blogs:

Gluten-Free Girl and the Chef: "A guide to working with gluten-free flours"

glutenfreegirl.blogspot.com

Simply Sugar & Gluten-Free: "Understanding & Choosing Gluten-Free Flours"

www.simplysugarandglutenfree.com

Valley Natural Foods recently received a request to donate fresh lettuce greens to help feed tortoises who are undergoing care at Sheltered Shells Tortoise Rescue. Tracy Donovan from our produce staff who was contacted by Sheltered Shells, sets aside fresh lettuce trimmings from her morning set-up once a week. Jerri O’Rourke from Sheltered Shells picks up the bin and takes it to the hungry tortoises. Tortoises also like cucumbers, pears, apples and cantaloupe which Tracy will sometimes include if they have been culled from our shelves.

Tracy explains why she enjoys donating the trimmings because they go to a great cause and it’s nice not throwing away so much waste into our trash dumpsters. Other culled produce gets put into our garden compost bin on a daily basis, further reducing our waste.

Check out the Sheltered Shells Tortoise Rescue website to view more images and to learn about donations or adoptions.

Siena Soap Company, based out of Andover, MN was here recently to share lovely soap samples with Valley Natural Foods shoppers. Stop by our wellness department and check out their nice variety of 100% natural, handcrafted artisan soaps. You’re sure to find one that pleases your senses, or to give as a gift!

To learn more about Siena Soap Company, please visit their website at www.sienasoap.com

If you love feeding your baby Sweet Cheeks baby food, you’ll love feeding yourself Savory Simmers Soup!

Savory Simmers Soup is now available in the Valley Natural Foods freezer section. We currently carry three varieties of this delicious vegan soup. But you don’t have to be a vegan to enjoy Cauliflower White Bean, Fresh Pea with Quinoa or Butternut Bisque. If you enjoy foods made fresh with organic, whole ingredients, you’ll LOVE these soups. Savory Simmer Soup is a new line of products made by the Sweet Cheeks Baby Food company. To learn more about Sweet Cheeks, please visit their website at www.sweetcheeksbabyfood.com.

This Saturday from 3:00 to 5:00 pm, sample field-fresh ingredients in an entire meal recipe at our Demo kiosk. We are featuring plantains as a side dish or dessert. Did you know plantains are not bananas? Find out the endless possibilities you can make with this versatile fruit! Talk to our staff, get your recipe and check out our sale items.

 For a printer-friendly version, click here

Blueberry Mojo Pork Chop with Mid-Winter Cheer-Up Salad and Fried Plantains
Serves 4-6

Blueberry Mojo Pork Chop
3 Tbsp. olive oil
2 tsp. salt
1 tsp. dried oregano
1/2 tsp. pepper
4 cloves garlic
3 Tbsp. fresh-squeezed orange juice
2 Tbsp. fresh-squeezed lime juice
2 Tbsp. Salad Girl Blueberry Basil Dressing
4 boneless pork loin chops

Rinse and pat pork dry.  In a small bowl, combine 1 tablespoon olive oil, 1 teaspoon salt, 1/2  teaspoon oregano and 1/2 teaspoon pepper.  Brush each chop with this mixture. Grill, broil or skillet-fry the seasoned chops, on medium-high to high heat to sear on the outside without overcooking the inside. Turn chops once.

Using a mortar pestle (or the side of a heavy knife) crush the garlic cloves and 1 teaspoon salt together to make a paste.  Add the lime and orange juice, remainder olive oil and oregano and Blueberry Basil dressing. Transfer this mixture to a small saucepan, and heat gently, stirring occasionally. Pour warm sauce over the chops just before serving.

Mid-Winter Cheer-Up Salad

1/2 lb spring mix salad green
1 large avocado, peeled and diced
1 large mango, peeled and diced
1 orange, segmented, seeded and chopped
1 grapefruit, segmented, seeded and chopped
1 pint cherry tomatoes
1/2 red onion, diced
1 jicama, peeled and diced
handful cilantro leaves
handful walnuts, chopped
handful pine nuts

In a large bowl, combine all the fruits and greens, tossing to mix. In a small bowl, whisk together all the dressing ingredients. Pour the dressing over the salad, and toss well. Top with walnuts and pine nuts, drizzle honey over entire salad, and serve.

Fried Plantains (as a side dish or dessert)

For this recipe select very ripe plantains which will be black in color.

2 plantains
1/4-1/2 C. Coconut oil
Cinnamon, to taste
Agave nectar, to taste
Aji Amarillo hot sauce (from instructions on Terra Dolce dried pepper package), optional

Peel the plantains and slice into 1/4 inch rounds.  Heat the coconut oil in a skillet to nearly 350F and fry a few slices until they are golden and crisp on the outside but still soft inside.  Turn to brown both sides.  If fried too long they will be tough on the inside, so experiment to determine optimal timing.  Remove from the pan with a slotted spoon and drain on paper towels.  Arrange on a plate, sprinkle with cinnamon, drizzle with agave nectar, and add a dap of the hot sauce to each.