fruit Archives - Community Food Co-op

First Milk Gouda: The Star of Your Summer Picnic

Stephanie — the Co-op's big cheese, the cheese department head that is — and Tim, our in-house wine expert, have come together to share an exclusive cheese and wine pairing.

The Art of Gouda

The Co-op is excited to announce that we have the Artikaas Youngsters First Milk Gouda. This very special cheese is made using traditional, sustainable methods going back 2,000 years. The Youngster First Milk Gouda is a semisoft cheese that is rich, creamy, and decadent. Artikaas makes an exceptional Gouda by collecting milk after the cows have their first taste of Holland’s tender spring grasses. Artikaas turns the cow’s rich, nutritious milk into an irresistibly smooth Gouda.

Artikaas is a sixth-generation, family-run cheesemaker in Holland. They use only the finest ingredients from local family farms. Each year the Co-op’s cheese department procures a limited allotment that is only available in stores for a short amount of time.

The cheese is released once a year and sells out quickly. We suggest using Gouda for your cheese board, snacking, slicing, and it is a superior melting cheese for a decadent grilled cheese sandwich.

Wine Pairing for Gouda

Such a special Gouda deserves the right wine to bring out the smooth, creamy flavors. Our panel of wine tasters selected the perfect wine to pair with the Artikaas Youngsters First Milk Gouda — a Foris Vineyards Fly-Over White. The 2017 Foris Vineyards Fly-Over White is a 50/50 blend of Riesling and Pinot Blanc. It is a zesty, pleasingly textured white from Oregon’s Rogue Valley. When you drink it, expect nicely-balanced elements of kiwi, honeydew melon, mineral, nectarine, fennel, Satsuma, and Bartlett pear. There’s just a touch of sweetness. The wine's acidity harmonizes and highlights the creaminess of the Gouda cheese.

Local Stone Fruits to Round Out the Pairing

The Artikaas Youngsters First Milk Gouda and the Foris Vineyards Fly-Over White pairing are a delight for your summer picnic or charcuterie board. Both are complemented by stone fruits, such as cherries, nectarines, plums, and peaches — all of which and more are in season, local, and organic right now at the Co-op.

You, your friends, and your family will appreciate enjoying the Artikaas Youngsters First Milk Gouda with a balanced wine and local stone fruits. One of the best ways to enjoy the summer is with a spring cheese.

Autumn Apple Sampling

At both stores.

Join the Co-op produce team and sample a wide variety of Washington's favorite fall fruit: apples (and we might slip in some pears too)! We'll also have some of the Co-op Bakery's housemade caramel sauce and hot apple cider for you to enjoy.

This is always a super popular event.

Stone Fruit Sale and Demos

Organic plums, pluots, peaches, and nectarines only $1.99/pound!
On sale Saturday and Sunday only at both stores.
While supplies last.

Hosted tastings noon to 3 pm:
Downtown store on Saturday;
Cordata store on Sunday.

Ask the Nutritionist: Fruitphobia

by Selva Wohlgemuth, Co-op News contributor

May 2018

Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: Now that we are moving toward the summer months, I want your opinion on fruit consumption. Is it true that since fruit is high in sugar we should limit our consumption? And does fruit consumption lead to health conditions?

Fresh seasonal fruit is so delicious! Nothing compares to a freshly picked bright-red local strawberry or, when traveling in Hawaii, a fresh papaya drizzled with lime juice. Especially in the hotter months, cooler water-rich foods like fruit are often more appealing than a hot meal.

FRUITPHOBIA

Unfortunately, with the popularity of low-carbohydrate diets many individuals are fearful of fruit. Many paleo and low-carb diet advocates recommend sticking to only small amounts of low-sugar fruits, like berries, stating that other fruits provide too much unnecessary sugar. I’ve had multiple patients in my practice that are afraid to eat more than one-half cup of berries per day.

I agree that it is important to reduce your intake of added refined sugars like high fructose corn syrup, maple syrup, honey, sugar, and other processed foods. However, this does not immediately place fruit in the same category.

Although fruit contains sugar (glucose and fructose), it is not found in the same concentration as high fructose corn syrup in sodas, pastries, pancake syrups, etc. For example, soda contains a sugar ratio of 60% fructose to 40% glucose. One 20-ounce bottle of Coke contains roughly 36 grams of fructose; compare that to a banana, which contains 7 grams of fructose, or a medium sized apple with 13 grams of fructose. When do you eat seven bananas in one sitting? Never! Plus, that banana comes in a completely different package: rich in fiber and made by nature.

You are not addicted to sugar if you enjoy fruit. Fruits are rich in easy-to-digest carbohydrates, antioxidant-rich vitamins and minerals, gut-healing fiber, and anti-inflammatory polyphenols. Plus, they are easy to throw into a bag and hit the road. If fruit is lacking in your diet, you may be missing out on a lot of health benefits.

BENEFITS OF FRUIT

1. Rich in Polyphenols
Polyphenols are plant compounds that are most concentrated in the outer parts of plants. These chemical compounds have been studied in relation to their potent anti-inflammatory and antioxidant capacities. Each type of polyphenol has different health benefits. Therefore, it is important to consume a variety of unpeeled fruit (unless it’s a melon or banana of course). Polyphenols have been shown to help:

Reduce inflammation
Prevent cancer, cardiovascular disease, and neurological disorders
Fight infections
Promote the growth of good gut bacteria.

2. Rich in Soluble Fibers and Prebiotics
Soluble fibers and prebiotic fibers help support the growth of good gut bacteria. When these fibers reach the large intestine, they are fermented by bacteria and produce short-chain fatty acids which help fuel colon cells and prevent colon cancer.

Apples, oranges, and bananas are rich in soluble fiber.

3. Rich in Vitamin C
Vitamin C is a nutrient that is very sensitive to heat, light, and air. Therefore, whole fruit becomes an excellent source of vitamin C. It is suggested that the current RDA for vitamin C is too low (75-90mg) and that we should be shooting for at least twice as much from whole foods. Especially if you are under a lot of stress, exercise a lot, or have an inflammatory condition, getting plenty of vitamin C is essential.

Excellent sources of vitamin C: kiwis, oranges, papayas, strawberries, and pineapples.

4. Easily Digestible Whole Food Carbohydrates for Active People
If you are on the go and active, especially in the summer months, fruit can be a great way to fuel your activity. Generally, your carbohydrate intake increases with activity. If you are unsure what to pack to fuel a mountain bike ride, trail run, or hike, pack some fruit! It comes in its own protective barrier and is easy to eat.

Easy fruit to pack: apple, banana, orange, and grapefruit.

5. Helps Digest Protein
Some fruits contain unique enzymes that aid in digesting proteins and help reduce inflammation, support wound healing, and relieve constipation. You can even buy digestive enzymes in supplement stores made with fruit enzymes.

Protein digesting fruits: papaya, pineapple, and kiwi.

SOME CONSIDERATIONS

Daily fruit consumption depends on the individual. Some can tolerate more than others due to activity levels and certain health conditions. For example, individuals with a fructose intolerance or severe gut imbalances may not do well with apples, pears, cherries, figs, and mangos. On the other hand, those with metabolic disorders like diabetes and PCOS (polycystic ovarian syndrome) may have to stick to lower-sugar fruit, like kiwi and berries, or pair fruit with protein for better blood-sugar balance. If you have any of these issues it may be best to work with a dietitian to help you find out what fruit and what portion is right for you.

TAKEWAY

Don’t fear fruit! If you are a healthy individual, eating seasonal organic fruit to your liking can provide many health benefits and should not be avoided. I generally recommend 2 servings of fruit per day and adjust the types of fruit based on the individual needs of the patient.

A Recipe Suggestion

See Selva’s recipe for GLOW Fruit Salad that meets 100% of RDA of vitamin C.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Have questions? Send them to [email protected]. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

South of the Border

by Dave Sands, Produce Team

Dave Sands and Primo in Divine Flavor greenhouse

Dave Sands with greenhouse manager Primo at Divine Flavor in Hermosillo.

When the fields up here in the north slow down during our cold season, it’s nice to know our neighbors to the south have our backs.

Last March, I had the opportunity to visit several certified organic and fair trade certified farms in the state of Sonora in Mexico. I was impressed and inspired with the overall quality of these operations and the way they treat their workers. I saw firsthand the positive result of fair trade premiums in the communities near the farms—child care facilities, a tortilla factory and mini mart that sells to farm workers at cost, a full-service dental and medical facility, and even a few soccer fields—all paid for by fair trade premiums.

Well, what is fair trade anyway? According to the Fairtrade USA website: “Fair Trade Certified products were made with respect to people and planet. Rigorous social, environmental, and economic standards work to promote safe, healthy working conditions; protect the environment; enable transparency; and empower communities to build strong, thriving businesses. When you choose products with the Fair Trade label, your day-to-day purchases can improve an entire community’s day-to-day lives.”

During the winter months many of our vegetables, like cucumbers, zucchini, and tomatoes, come from Mexico and we choose to look for Fair Trade certified product when possible. Typically these run a few more cents per pound in cost to us. These few cents per pound really add up when we are talking truckloads going to stores all over the U.S. that choose fair trade.

Organic Brussels sprouts at Covilli Brand Organics in Empalme.

Many of the farming areas we visited in Mexico are home to large seasonal migrant populations, despite a lack of existing infrastructure. We saw some of the ways in which fair trade premiums contribute to the quality of life for these workers and communities.

We sell the certified organic vegetables that these farmers pick, and have always been impressed with the quality.

At the Divine Flavor grape orchards, dorms are being remodeled to provide more space per person per room. Near the town of Guaymas, the workers at Covilli Organics were close to finalizing plans to build a play area for their children. Wholesum Harvest near Hermosillo showed us the area where they are dividing tracts of land to offer housing to returning workers, so they may own their own piece of land within walking distance to work, the soccer field, and the at-cost tortilla factory and mini mart.

We sell the certified organic vegetables that these farmers pick, and have always been impressed with the quality. It was an honor to enrich my perspective and see the whole supply chain in person.

As impressive as the commitment to the social and economic side of things is, the commitment to growing clean, certified organic products was also great to see. These farms were spotless and used very modern growing methods that take care of the land and the water source.

The more acreage that gets converted to organic farming in Mexico, the better. That’s why we support our farm partners in Mexico and wish them all the success in the world.

tour group wearing white overshirts, hairnets, and shoe covers

Dave’s tour group suited up as per requirements to enter the On the Vine tomato and English cucumber growing rooms at Wholesum Harvest.