Parents, do you need help cooking a healthy meal for your family? Well, look no further than your preschooler!  You probably are thinking, “What!?”

However, it is true. It is easier to get your kids interested in eating healthy if they are actively involved in helping cook family meals early on.  So how do you go about it?

Do consider bringing your child, ages 3-6 to our Preschool Sous Chef class at Valley Natural Foods on February 15th from 5:30-7:00 p.m.  Kids will learn how to help their Mom and Dad in the kitchen by exploring concepts of where food comes from, how to make healthy choices, learning kitchen safety, eating the rainbow, and incorporating numbers, letters, shapes and colors into cooking.  This is a fun, hands-on class where children will be demonstrated the process of assisting in meal preparation.  The goal of the class is to make parents feel more confident about allowing their preschooler to help out in kitchen along with teaching families that cooking healthy is easy and affordable. All recipes prepared during the class are vegetarian; only one will include dairy.

This class is taught by Michelle Horowitz, an instructor from Urban Baby. Urban Baby is a nonprofit Minneapolis organization that empowers families to grow and cook fresh foods for babies, toddlers and young children.

The class fee is for one adult and one child.  Parents can bring more than one child but will need to pay for an additional registration.

Register in person at customer service, by calling 952-891 ext 221, or online.  If you register in-store, use our education  coupon for $3.00 off each class purchase.

If you register online, enter “HEALTHYCOOKING” in the box after “Have a discount code, enter it here” and save $3.00.

By Loris Sofia Gregory, Healthy Kitchen Coach, Apple Valley, MN

“A chickpea leaps almost over the rim of the pot where it is being boiled. ‘Why are you doing this to me?’ The cook knocks him down with the ladle. ‘Don’t try to jump out. You think I am torturing you. I’m giving you flavor, so you can mix with spices and rice and be the lovely vitality of a human being. Remember when you drank rain in the garden? That was for this.’” And so goes “Chickpea to Cook” by renowned Sufi poet Rumi writing in the 13th century. What a lovely vision of soft garden rain bringing us vitality. And considering their nutritional punch, there simply is nothing in our co-op that is healthier for you and your pocketbook than the legumes—the dried peas, beans and lentils found on our bulk trail.

Remember to  sign up for the FRESH & LOCAL: Easy Healthy Meals on the Bulk Trail Class!

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If you are following a gluten-free diet,  do you have to give up pizza forever? What about that upcoming Superbowl party? Going to a party where you can’t eat any of the appetizers can be drag. However, it doesn’t have to be that way and you definitely do not have to give up pizza forever.

Consider taking our Gluten-Free Pizza and Flatbread class on January 25th from 6:30-8:00 p.m. and learn how to make a killer gluten-free pizza that everybody will enjoy!

Attend the class to taste amazing gluten free-recipes for an appetizer pizza, a pizza crust and a dessert pizza. Take home the recipes too! Also, discover the many gluten-free pizza options at various restaurants and at Valley Natural Foods.

Instructors, Shawn Binkowski and Sandra Calcutt have a combined over 20 years of experience living the gluten-free diet and they’ve compiled only the best information for this class. Meet Shawn and Sandra during their demo at Valley Natural Foods on January 18 from 2-4pm.

So come and learn from a couple of gluten-free cooking pros and get your gluten-free questions answered!

The cost is $32 for non-members and $27 for members. You can only register for this class in-store by calling 952-891-1212 ext 221 or stop by customer service. Save with this coupon!

View and sign up for other Valley Natural Foods classes here.

Be sure to view our in-store print version of our class booklet as this includes  a few classes that are not available for online registration.

By: Loris Sofia Gregory, Healthy Kitchen Coach, Apple Valley, MN

If “eat healthier,” “try new foods” and “save more money” are on your list of resolutions for 2012, consider the dazzling diversity of our bulk foods trail from nourishing soups to energizing nuts. Our new helpful booklet, available in mid January, entitled “Discovering Bulk Foods: A Cooperative Guidebook” and my FRESH & LOCAL classes from January through March will show you how to easily buy and prepare package-free and earth-friendly bulk foods, while saving an average of 30 to 50% on our 300+ choices.  You can now register for these classes online.  Most of us are not looking to “get bulkier” in this New Year. So what’s the real story behind “buying bulk”? Read more to realize the benefits of shopping on our bulk trail.

First of all, don’t confuse “bulk foods” with buying in bulk from a big box store. For instance, when you purchase eight cans of soup in bulk at a big box store, you might get the soup in cans that are usually placed in a half box, and then wrapped in plastic. When you purchase fresh bulk foods out of package-free bins, you buy as little or as much as you need. Bulk foods are economical, fun to explore, easy to use and guarantee less waste for you and the earth.

Read more about the benefits of shopping the bulk foods department..

It’s that time a year where everybody is thinking about new year’s resolutions and what they will be doing differently next year.

Usually thinking of a resolution is easy but the follow-through is difficult. However, Valley Natural Foods can help with that!

If your resolution includes committing to eating healthy and exercising more, we recommend taking our Let’s Cooperate to Prevent Diabetes Class.

During this four-week coaching session you will get the personalized attention you need from Valley Natural Foods experts, Eileen Johnson, RN, and Naomi Lundberg, BS, DTR, to develop a healthy lifestyle change that works for you.

This class will not only educate you and give you the tools needed to live healthy, it will also help you implement them and stick to them.  Learn about the foods that help cut the risk of Type 2 diabetes, along with other diet, exercise and stress relief techniques.

This class is for anybody–whether it is someone with prediabetes, or a family history of diabetes or simply somebody who just wants to learn how to commit to everyday healthy living.

Sign up now! The class runs 4 Monday nights in January-the 9, 16, 23 and 30 from 6:30-8:00 p.m.  It’s important to attend all four sessions as our experts will help you with the implementation process and assess your progress, helping you make the healthy steps necessary toward your goal.

Cost is $50 for members and $60 for non-members for all four sessions.  Save $3.00 with an online coupon. Call 952-891-1212 ext 221 to register or stop by customer service.

“Little Switzerland” is at Valley Natural Foods!  Of course, not literally but  you will be able to find some European-style specialty cheeses from the Roth Kase cheese factory based in Green County, Wisconsin. This area is known for its long-standing Swiss heritage and cuisine.  Award-winning Roth Kase has rich Swiss roots too. This family business began in 1863 when Oswald Roth started crafting and curing cheese in Uster, Switzerland. It wasn’t until 1991 when Roth cousins, Felix and Ulrich brought the business to America’s Dairyland.

Roth Case Harvarti Horseradish and Chive cheese is a great complement to meats such as roast beef and Bambina Fontina is excellent in most Italian dishes.   Harvarti is a semi-soft Danish cow’s milk cheese that comes in  many flavored varieties.   Harvarti Horseradish and Chive has a sharp, spicy taste, which is great to awaken one’s senses during these dreary winter days. Bambina Fontina is  a rich and tangy cow’s milk Italian cheese. It goes great in risotto, flatbreads, pizza, Italian subs and paninis. Both cheeses are also good for snacking!

Do think about including these cheeses as unique, fun appetizers for your Christmas or New Year’s party and be sure to check out all your cheese options in our deli department. They are sure to give your guests a flavorful mouthful!

This month was the kick-off of Community Night at the Co-op and the store was buzzing with kids and families for both nights: September 13 and Sept 27.

This year we have welcomed four local elementary schools to partake in community night at the co-op festivities: Westview Elementary (Burnsville), Northview Elementary (Eagan), Sioux Trail (Burnsville) and Gideon Pond (Burnsville).  This event takes place the 2nd and fourth Tuesday of the month from 5:00-7:00 p.m. at Valley Natural Foods from September 2011- May 2012. Sioux Trail Elementary even brought their school mascot, “Shadow” the Panther to show school spirit!

The goal of this program is to provide a meeting place for families to enjoy a nourishing meal together while also providing them with the tools and information to carry on a healthy, economical lifestyle.  A Community Night at the Co-op program consists of  nutritious  food sampling, fun classroom activities to reinforce healthy habits, and enjoying an inexpensive, wholesome slider  (hamburger or turkey burger meal) from our deli department, complete with choice of 2 sides.

Community Night at the Co-op is also a fundraising program for participating schools. Each month Valley Natural Foods will contribute $172 to each  school from September 2011 through May 2012. After the 9 month period, each school will receive a  total of $1548.

How can you help? You can vote for your favorite school with your receipt! One school out  of the four will win an additional $1172 in prize money!

Any receipt from a purchase made at Valley Natural Foods can be placed in a collection box labeled with the school’s name. All four collection boxes are mounted on the wall behind our checkout lanes. At the end of the 9 month period, the school with the largest volume of receipts collected (purchase amount is not considered), will receive the prize money.

Throughout the school year, Community Night at the Co-op will include many fun special activities  such as:

•Scavenger hunts
•Special book reading by a local author
•Ideas for holiday gifts
•Recipes (Lots of them!)
•Ideas for making healthy, economical meals
•Winter exercise ideas
•Hints for gardening
•Bike tune-ups and safety tips
•Food contest judged by your children!

Be sure to join in the fun this school year! Also, stop by our deli department from 5:00-7:00 p.m. every Tuesday for a slider meal ($4.99 for adults, $3.99 for kids) and vote for your school!

To celebrate October’s Community Night theme,  Allergy Awareness, save on these gluten, dairy, and/or nut-free products through October 4, 2011 with our online coupons.

September is the height of the apple season in Minnesota and we are taking full advantage of it. We have a full array of local apples available in many different varieties in our produce department. For information on how to store, freeze and dry apples, visit our apple information page.

At our education kiosk this week (located just beyond the produce department), we are celebrating apples in their full glory too! Look for some other great autumn recipes as well!

Thursday, September 15, 2011, 3:00-6:00 p.m.:  Gluten-Free Day: Apples Galore!

Finding great gluten-free recipes isn’t easy, much less finding a delicious gluten-free dessert recipe. But no fear,  we can provide one for you!  Try our gluten-free German Apple Cake dessert and pick up a recipe too.

Monday, September 19, 2011, 3:00-6:00 p.m.: Budget Meal:  Westbrae Bean Soup

As we move into the cooler months, it is time to warm up with some  some yummy soup! Using Westbrae Organic Soup Beans, we will cook up a fragrant, protein-packed  soup that you can serve to the whole family.

Wednesday, September 28, 2011, 2:00-4:00 p.m.: Good Kind Natural Coffee Creamer & Xyla Sweetener

We have a few new products on the floor starting next Wednesday, September 21st.   Try a cup of coffee with these natural creamer and sweetener alternatives.  Good Kind Natural Coffee Creamer contains no artificial flavors, colors or preservatives and also does not need to be refrigerated.  Xyla (xylitol) is a natural, low glycemic sugar substitute derived from 100% North American Hardwood. It contains 40% fewer calories and 75% less carb intake than processed sugar. It is safe for diabetics and anyone seeking a healthier lifestyle.

LOOKING FOR COUPONS? Save on ingredients to make our gluten-free German Apple Cake (vanilla, eggs, rice flour and apples) with  online coupons! A coupon is also available for Westbrae canned beans. Coupons are good through September 20th.

We have just launched our new Education Booklet for September – December 2011.  You can pick up your copy in-store by the  exit!

This season we have a wide variety of class offerings for all ages and interests. Call 952-891-1212 ext 221 to register or stop by customer service. You must pre-pay for each class. You can also check out a full listing of all classes available online.

Here are the upcoming classes for September:

• Interested in developing a fresh, seasonal eating calendar? Discover new recipes, develop weekly menus, and  learn about our local farm partners  with instructor Loris Sofia Gregory in her FRESH & LOCAL class series on the third Tuesday of each month from 6:30-8:30 p.m. Each class is $15 for members and $18 for non-members. Sign up for our September 20th class!
• Want to learn more about detoxifying soups, fermented vegetables and foods that support natural digestive health? If so, you need to join instructor Nicole Brenny as she teaches you how to make hearty and satisfying vegetarian soups on September 21st from 6:30-8:30 p.m. This Autumn Soups: Vegetarian Edition class contains easy recipes that will  cut your cooking time in half. Cost is only $20 for members and $23 for non-members.
• Do you struggle making gluten-free meals for your family? Instructors Shawn Binkowski and Sandra Calcutt will take the stress out of meal planning by giving you an array of tasty, easy  gluten-free meal options that any family will enjoy on Wednesday, September 28th from 6:30-8:00 p.m. Come hungry and enjoy all the samples in this Gluten-Free Weekday Meals class! This class is $27 for members and $32 for non-members.

LOOKING FOR A COUPON? Enjoy $3.00 off the class of your choice with an online coupon! Coupon is good through Tuesday, September 20th.

Loris Sofia Gregory, Healthy Kitchen Coach

As September arrives on our doorsteps, we notice a change in the air and in what’s FRESH & LOCAL at Valley Natural Foods. We may still have a few fleeting days to savor our last bites of fresh cucumber, sweet corn and watermelon. Our supplies of ripe red local tomatoes and aromatic basil are winding down, to be upstaged by the arrival of all that thrives in cooler weather, including the nutrient-rich Brassica oleracea family of luscious greens, including broccoli, Brussels sprouts, cabbage, cauliflower, kale and kohlrabi.

All cousins to wild cabbage native to the wind-swept limestone sea cliffs of coastal England and Europe, these hardy Brassica veggies love our autumnal weather and offer the highest-level of disease-fighting nutrients per serving of anything FRESH & LOCAL, not to mention naturally low in calories, fat and sodium. You can’t find a healthier return on your grocery dollars than serving these beautiful greens to your family.

Consider trying the eye-popping member of this cabbage family this month: lime green Romanesco delivered FRESH & LOCAL by Gardens of Eagan of Farmington.  Crunchy and nutty, this unique veggie offers a sweeter and milder flavor and a creamier texture than the white cauliflower. Serve it raw with a dip, steam and season with butter, salt and pepper or toss with a little olive oil and roast in the oven, just until the edges start to brown.

Take note of the imminent arrival of red and yellow onions and red, russet and Yukon gold potatoes, delivered FRESH & LOCAL by L&R Poultry and Produce, a family owned and operated woodland farm near Kenyon in Goodhue County.  This organic farm offers Valley Natural customers a wide variety of delicious, fresh earthly root crops in September. Expect a fall cornucopia of beets, carrots, radishes, rutabagas, radishes, turnips and the start of the winter squashes.

About mid-September, look for L&R’s popular “Speckled Hound” kabocha squash, a squatty round specimen with bluish gray speckled skin and tummy-warming sweet orange flesh on the inside. Originally hailing from Japan, kabocha squashes are increasingly becoming favorite dining companions in the U.S., as well as the budding stars of ornamental autumnal displays.  Rae Rusnak, farmer/owner of L&R Poultry and Produce, says that these stellar squashes can be enjoyed into March, if stored in a cool dry place. She advises laying out squashes on newspaper, paper bags or wood without touching one another for adequate air circulation and optimum winter preservation. (406 words)

Want more inspiration for eating FRESH & LOCAL in September?

1) Stop by my FRESH & LOCAL demo on Tuesday, September 13th from 11 to 2. I will be handing out samples and recipes for “Roasted Root Vegetables with Rosemary.” Receive free coaching focused on eating fresh, local and healthy.

2) Sign up at least one week ahead for my FRESH & LOCAL class on Tuesday, September 20th from 6:30 to 8:30 at Customer Service (952-891-1212, Ext. 221). Only $15 for members and $18 for non-members per class, sign up for one or the whole series that continues the third Tuesday of each month, including October 18, November 15 and December 20.

3) Keep healthy and inspired by reading my FRESH & LOCAL blog the first Wednesday of each month.

4) Don’t forget to save money with all our healthy FRESH & LOCAL coupons here.

FRESH & LOCAL health coach Loris Sofia Gregory is based in Apple Valley. Explore more under “Classes” at lorissofiagregory.com and contact her directly at 952.431.5586 or lorissofia@frontiernet.net. She would love to hear your ideas about eating FRESH & LOCAL.

LOOKING FOR A COUPON? Save on celery roots, rutabagas, and red potatoes this week! Coupons are good through September 13, 2011.