Posts Tagged ‘healthy recipes’

The Beautiful Colors of Fall

Friday, November 5th, 2010

It’s that time of the season when you can marvel at a range of nature’s hues, whether it be the bright reds and oranges or the darker tones. You cannot help but think it is a vibrant painting at your fingertips. Much of the produce now being harvested also presents to us a warm fall color palette. Pumpkins, acorn and butternut squash, just to name a few, are visually appealing and delicious as are the lesser-known squash varieties.

This weeks recipes highlight the last of frost-kissed kale, as well as Fuyu Persimmons. Both bring complex flavors to the table and can be used as a course in your Thanksgiving meal or served as an appetizer. Though one of the lesser known variety than others, Blue Hubbard squash is perhaps the nuttiest and creamiest of fall season squash. Perhaps it will brighten your taste buds and become better known when utilized in your fall recipes.

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Mmmmm…Oven Baked Autumn Produce

Thursday, October 28th, 2010

 

With November and cooler weather just around the corner, this week’s recipes feature oven-baked autumn produce. Spaghetti squash offers an interesting new texture that may spark a creative food adventure. The featured recipe uses the squash like pasta, smothered in a creamy green sauce. Along side sits a sweet and spicy salad of parsnips, pears, and watercress. 

Like other orange-colored winter squash, spaghetti squash is high in beta-carotenes, which are helpful for the eyes and skin. Spaghetti squash tends to have a milder flavor than other winter squash, so it pairs well with savory flavors.  Kids are often intrigued by the stringy texture and may just eat this particular squash with a pat of butter!  Besides the creamy sauce suggested this week, you might also try spaghetti squash tossed with peppers and onions, with a variety of herbs, or even a classic tomato sauce. 

Try parsnips! These curious carrot-cousins sweeten wonderfully when roasted in the oven or braised on the stovetop. The featured recipe combines these earthy-sweet morsels with sweet-tangy pears, and spicy watercress. Pears are an important dietary staple this time of year as they help moisten the body during dry autumn weather. If you find watercress too spicy, try introducing this green mixed with another lettuce.

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Bringing Harvest Gems to the Dinner Table

Thursday, October 14th, 2010

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How about a gorgeous green soup and hearty, mouth-satisfying pilaf for dinner?

This week’s Produce Possibilties ushers a variety of harvest gems to the dinner table. Our Triple-Green Soup combines kale, spinach and broccoli with cashew butter in a pureed soup, lightly seasoned with nutmeg. 

The Harvest Pilaf brings together butternut squash, Bosc pears, dried cranberries, cashews and a colorful blend of rice varieties. This recipe calls for a cup of Lundberg’s Wild Blend, which combines long grain brown rice, sweet brown rice, wild rice bits, wehani and black japonica. We sell it in the bulk department, so you can purchase just exactly the amount that you need. 

The omelet spirals are a great trick to dress up any salad or hot dish, and add a little protein besides.

Produce Possibilities: Fall is a Time of Bounty!

Friday, September 24th, 2010

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Fall is a time of bounty. A phrase repeated over and over but still, it really does apply, especially in Minnesota. Apples are now coming in left and right. onions, potatoes, and other root veggies are now all harvested and waiting for us to use throughout the fall and winter. Squash of so many sizes and shapes to even know what to do with are stacked high. Crucifers, like broccoli, cauliflower, and Brussels sprouts are now getting to their sweetest and most delicious time for harvesting. Yes indeed, bounty is abound. This is what we celebrate for this week’s produce possibilities.

Our recipes this week deliver a delightful combo of sweet and salty. Mixed with fresh herbs and some wonderful accents, we can accomplish a symphonic dining experience where all the flavors harmonize to create pure enjoyment. The Maple-Pecan Glazed Root Veggies combine earthy flavors of roots and tubers with sage and garlic as well as Cippollini onions. Topped off with pecans and drizzled with pure maple syrup, this recipe can’t help but remind one of fall traditions. The second recipe, Bacon Wrapped Brussels Sprouts, delivers a salty punch of fun flavor. With Parmesan-thyme butter on the inside to bring out the Brussels better side and the bacon wrap on the outside to get that smokey satisfaction, these sprouts are nothing to scoff at.

Produce Possibilities: Orange and Green Harvest

Thursday, September 16th, 2010

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Orange and green foods are great eaten together, so here’s an idea for two delicious dishes that celebrate these rich colors. 

Butternut squash is gorgeous orange, and by nature sweet. This recipe balances this flavor with the heat from the Aji Amarillo Chili, and the bitterness of raw chocolate. The touch of vanilla, salt, and honey highlight everything. In the end, we want to taste the squash mostly, but with complimentary flavors to give it context.

If you haven’t noticed, this is the time to enjoy some extraordinarily beautiful broccoli. Ours is coming from very nearby (Gardens of Eagan) and is truly not-to-be-missed. This recipe uses everything but the tough skin on the stalk, and is a good companion dish to the sweet/spicy squash.  

Enjoy the colors and flavors of the harvest season!

Produce Possibilities: Seasonal and Savory

Thursday, July 22nd, 2010

 Click here to watch Matt from our produce department prepare White Nectarine and Tomato Salsa on FOX 9. Then, stop by our Valley Natural Foods demo kiosk on Saturday July 24, anytime between 3:00-5:00 where Matt will present a demo and free taste experience of that recipe!

“Savoring the Season” is a phrase often used here at Valley Natural Foods. In fact, some kind of seasonal language is used every day in the produce department. This week’s recipe features some local produce but what we tend to forget about is that the local season doesn’t always run together with what we think should be in season right now.

For example, there is no local season for white nectarines here in Minnesota but some of us don’t want to miss out on this delicious fruit. The best way to take advantage of our produce department is to ask the broader question of “what tastes good and is fresh?” Certainly the peak of the California watermelon season rivals that of Minnesota’s, so why wait for great quality when one can have it multiple times.

One example of using the local season as an advantage for better taste comes in tomatoes. For local tomatoes, the amount of time between being picked and coming to your table can be as little as one or two days, yet it may be a few weeks for California or Mexican tomatos. Some of our local tomato varieties are vine-ripened which adds even more flavor and nutrients to the tomatoes. Because of the high quality in both nutrition and flavor of all our organic produce, one can never go wrong with what’s local and in season.

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Produce Possibilities: Salad and Saute!

Thursday, July 15th, 2010

This week’s recipes celebrate 2 of the harvests of high summer. Blueberries and summer squash are abundant this time of year, and there’s no better time to eat them than right now! Like most produce, the vitamin content of these items decreases dramatically when they are not used fresh!

In northern MN, late July means berry-picking time. Blueberries start to ripen about now, dotting the forest floor with tiny blue delectable treats. Blueberries are a very good source of vitamin C and fiber. Added to wild rice– another native crop of northern MN—blueberries make this week’s salad a stand-out addition to any summer meal. Top the salad with a refreshing orange vinaigrette dressing, either pre-bottled or that you make yourself!

As any gardener knows, summer squash plants produce an abundant harvest. We are getting in new local varieties everyday. Try the standard green zucchini, or mix it up with little yellow Patty-Pans or multi-colored Zephyrs. While they vary in color and size, most summer squash carries a similar mild slightly-sweet flavor. (Even the tender squash blossoms are edible. If you’re lucky enough to have some, toss a couple on top of the sauté). Summer squash are notable sources of B-vitamins and folate. This weeks’ recipe is a simple summer favorite that pairs well with almost any summer meal.

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New Summer Recipe at PastureLand

Thursday, July 15th, 2010

Shortcakes with Fresh Strawberries and Cream

We have a new summer recipe from our friends at PastureLand: Shortcakes with Fresh Strawberries and Cream.

It’s great with fresh-picked raspberries, too. PastureLand’s CEO, Steve Young-Burns, tells us that he loves to add a touch of balsamic vinegar, some black pepper, even lavender to the finished recipe. Ah summer fruit and local, sun-kissed butter from grass-fed milk.

Produce Possibilities: Local Livin’!

Thursday, July 8th, 2010

The recipes in this week’s Produce Possibilities features 100% local produce as well as local sunflower seeds and cheese.  Not only is the cheese local, but the milk comes from cows that are grass-fed. Grass-fed milk is unique because it has been shown to have consistent higher levels of ALA and CLA than conventionally produced milk. Both of which promote heart health, and in the case of CLA has been shown to considerably reduce the risk of cancer and heart disease while promoting immune system health.

Another Important note about the salad recipe is that it uses dandelion greens as a main leafy vegetable. Some may think of them as mere weeds, but according to the USDA Bulletin #8, “Composition of Foods” (Haytowitz and Matthews 1984), dandelions rank in the top four green vegetables in overall nutritional value. According to this data, dandelions are nature’s richest green vegetable source of beta-carotene, from which Vitamin A is created, and the third richest food source of Vitamin A, after cod-liver oil and beef liver! They also are particularly rich in fiber, potassium, iron, calcium, magnesium, phosphorus and the B vitamins, thiamine and riboflavin, and are a good source of protein. Next time when you think of dandelion greens as just a weed, think again.

You are invited  to experience the taste at our demo kiosk this Saturday, July 10, anytime between 3:00-5:00 p.m.

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Find Truly Healthy Eggs at Valley Natural Foods

Thursday, July 8th, 2010


Many people envision healthy nutritious eggs to be those raised organically or naturally with free-range pastured hens, but have you ever thought about what happens after the eggs are collected?

Recently some alert members spotted an article on this very topic and were concerned by what they read.

Eggs need to be porous, allowing air to pass through to the inside of the egg so that it can breathe, yet at the same time the egg is protected from bacterial invasion by a natural waxy coating called the bloom.

Commercial industry practice is to wash eggs thoroughly. On the surface this appears to be a positive thing, but as they say, the devil is in the details. Unfortunately, this washing removes the bloom, opening the egg to infection. To compensate for this, commercial industry practice is to replace the bloom with a mineral oil coating. More unfortunately, mineral oil is a petroleum-based product that can penetrate the porous egg shell. The International Programme on Chemical Safety (IPCS) states, “exposure to mineral oils should be kept to a minimum.”

Valley Natural Foods offers organic eggs from two providers: Organic Valley and Schultz Organic. According to Organic Valley, their “shell eggs are never washed or sanitized with chlorine, and they are never oiled.” Instead, the eggs are “washed with a soap approved for organic use. The eggs spend less than one minute in the wash process. After being washed, the eggs travel through a rinse section, and into an air dry section.”

If you’d like to go one step further, consider this from Larry Schultz: “Our eggs typically reach the store before they are over a week old. We do not use any oils, chlorines, lye, peracetic acids, or sodium carbonates. Our eggs come to the store as clean and natural as we can with nothing applied.”

So if you like healthy fresh petrochemical-free organic eggs, stop by our dairy department for the best eggs nature can provide!