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

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