healthy Archives | Community Food Co-op

Asparagus and Bell Pepper Quiche

by Renee Russel

asparagus bell pepper quiche with tomatoes

The fresh taste of asparagus shines in this irresistible quiche!

Total Time: 40 minutes
Servings: 4-6 slices

INGREDIENTS

Filling

1/2 pound asparagus, trimmed and cut into 1-inch pieces
1/3 cup red pepper, diced
1/2 cup shredded cheddar cheese
1 pre-made 9-inch pie crust

Quiche

6 eggs
2 cups half and half
1 teaspoon ground black pepper
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon dried thyme

METHOD

Preheat oven to 325°F.
Bring a small pot of salted water to a boil, and gently steam or blanch the asparagus and peppers
until al dente, roughly 3 minutes. Drain and cool.
In a medium-sized bowl, combine the cooked vegetables and cheese. Mix well and scoop the filling
into the pie shell.
Crack the eggs and add them to the bowl. Beat them slightly, then whisk in the half and half and spices.
Pour the mixture into the pie shell, over the vegetable filling.
Bake on a center rack in the preheated oven until completely set.

Recipe by Renee Russel for Welcome to the Table. Reprinted by permission from WelcometotheTable.coop. Find more recipes and information about your food and where it comes from at www.welcometothetable.coop.

Nutritional Information

674 calories, 51 g. fat, 62 mg. cholesterol, 836 mg. sodium, 44 g. carbohydrate, 9 g. fiber, 17 g. protein

Spring Asparagus Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

asparagus salad with hard-boiled eggs and onions in bowl next to egg shells

Every spring the appearance of fresh, seasonal asparagus coincides with the popularity of eggs during the Easter season. These two seasonal favorites combine in this delicious vegetarian recipe.

Spring Asparagus Salad

Makes 2–4 servings (serve as an entree or a side)

INGREDIENTS

For the Olive Oil Vinaigrette:

1 1/2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
1 teaspoon honey
1/4 teaspoon sea salt
1/4 medium red onion, thinly sliced

For the Salad:

2 pasture-raised fresh eggs
1 bunch asparagus
fresh cilantro or parsley, chopped
2 lettuce leaves (garnish)

METHOD

Mix together the olive oil, vinegar, honey, and sea salt until the salt is dissolved.
Add the thinly sliced red onion and mix well. Allow the onions to marinate in the
dressing for about 15 minutes.
Meanwhile, fill a small saucepan with fresh water and bring to a boil. Gently pierce the “butt” ends of the egg with a push pin or small needle. You want to make sure not to push in too far, just enough to pierce a hole in the shell. Gently add the eggs to the boiling water and reduce the heat to medium. Allow the eggs to simmer uncovered for 10 minutes. Once the 10 minutes are up, quickly rinse the eggs under cold water and set aside on a dry towel to cool further.
While the eggs are boiling, place a steamer basket into a large pot and fill with water just so the water is under the basket. Gently bend each asparagus spear at the bottom end until it naturally snaps. Discard the ends in the compost or save for a future asparagus soup. Place the asparagus into the steamer basket, cover the pot, and bring the water to a boil. Cook for about 3–5 minutes or until the asparagus is bright green and tender. Be careful not to overcook the asparagus, otherwise it will turn green-brown. Once the asparagus has reached optimal color and tenderness, quickly rinse the asparagus in cold, running water for about 30 seconds to stop the cooking process.
Salad Assembly: Place the lettuce leaves in a serving dish and top with steamed asparagus. Evenly pour the vinaigrette with the marinated onions over the asparagus and top with the sliced hard-boiled eggs. Sprinkle the eggs with chopped cilantro or parsley, freshly ground pepper, and a bit of sea salt. Serve immediately.

Current Health Studies on Eggs

See Selva's story from the April 2017 issue of the Co-op News to learn about the current dietary recommendations regarding egg consumption.

Harvest Hibiscus Salad

by By Josh and Tomo Kramer of Shrub Farm

We love having this on a windy PNW evening to feel warm and cozy from the inside out!

Pairing roasted squash with delightful toppings like goat cheese and dried cranberries, it hits all the right notes of hearty, healthy, and a little bit sweet. It’s drizzled with a Hibiscus & Orange Shrub vinaigrette, too, for an added boost of digestive goodness.

Photo by Habiba Sial

Harvest Hibiscus Salad

INGREDIENTS

For the salad

delicata squash
olive oil
salt and pepper
kale
lemon juice
fun add-ons like goat cheese, dried cranberries, and pecans

For the dressing

3 tablespoons Hibiscus & Orange Shrub
1 tablespoon minced shallot
1 teaspoon honey
1/4 cup olive oil
1 teaspoon dijon mustard
pinch of salt and pepper

METHOD

Preheat the oven to 425 F.
Cut the delicata in half lengthwise and scoop out the seeds. Save for roasting or discard. Cut the squash in smile-shaped slices. Arrange on a baking sheet and drizzle with olive oil, salt, and pepper. Bake for 15 minutes. Flip them over. Bake for another 10 or 15 minutes until cooked through.
For the kale, massage with lemon juice until it becomes tender and bright green.
To make the dressing, add all ingredients to a jar and shake until combined.
Top the kale with the delicata, the shrub dressing, and any other seasonal toppings your heart desires.

Learn More

Learn more about this local business, the health benefits of raw vinegar, and find more recipes at Shrub Farm's website, Instagram, and Facebook.

Read our profile of Shrub Farm and it's sister business, Apple State Vinegar, at Local Vendor Profile: Shrub Farm.

Raspberries, blueberries, and cherries, oh my!

raspberries scattered on a white background with a sprig from a raspberry bush

When strawberry season winds down, raspberries, blueberries, and cherries take center stage!

To complement our popular recipe collection for strawberries, we offer this collection of recipes for your continued berry enjoyment.

the word local spelled out using blueberries and raspberries

As the summer harvest progresses, check out our selection of local berries for quality fruits picked ripe at the farm and delivered fresh to our stores.

Kicking off the season are blueberries from Cooperativa Tierra y Libertad, a Whatcom County farmworker cooperative growing transitional berries. Transitional means the cooperative is using 100% organic farming practices during the three-year process of gaining organic certification.

informational sign about cooperativa tierra y libertad local farmworker cooperative and their local organic blueberries and raspberries

The Recipes

Cherry Chocolate Chunk Ice Cream

By Alissa Segersten

No better time to make this delicious dairy-free ice cream. This ice cream is rich with the subtle flavor of coconut milk!

Get the recipe.

Natural Vegan Blueberry Jam

By Dreena Burton

This natural vegan blueberry jam is sweetened with only berries and dates. The dates also help thicken the jam, along with ground chia seeds. Try making it with your favorite summer berries!

Get the recipe.

photo of a toasted bagel with vegan blueberry jam

Chocolate Raspberry Tart

By Alissa Segersten

This decadent vegan tart can be made with any berry, but I especially like the combination of tart raspberries and sweet chocolate.

Get the recipe.

Fresh Blueberry Squares

By Dreena Burton

These delicious fresh blueberry bars are just sweet enough, and not overly rich. You can enjoy a square (or 2 or 3!) and not feel sickly!

Get the recipe.

photo of fresh blueberry squares vegan homemade

Maple-Ginger Tummy Tonic

by Josh and Tomo Kramer of Apple State Vinegar

A delicious warming tonic to support digestive health.

Health starts in the gut—it’s important to have a balance of good bacteria so we can properly digest our food and absorb the nutrients we need to do all the things we love. But often, a combination of factors can leave our gut less than happy. We feel bloated, sluggish, tired, and it can affect other parts of our body, too. That’s where our raw apple cider vinegar comes in! This yummy drink combines the digestive power of apple cider vinegar with vibrant ginger, sweet maple, and just a little kick of pepper. Sit back, sip, and enjoy some stomach ease (plus
delicious flavors!).

Maple-Ginger Tummy Tonic

makes one big mug of warm alcohol-free mocktail

INGREDIENTS

2 cups water
2 inches peeled crushed ginger
2 tablespoons Apple State Vinegar
2 teaspoons maple syrup
pinch of pepper (you can use black pepper, cayenne, or any semi-spicy pepper)

METHOD

Bring water and ginger to a rolling boil on a stovetop, then simmer for 5 minutes.
Strain the mixture, pouring the ginger-water into your favorite mug.
Add vinegar, maple syrup, and pepper. Stir and enjoy!

Note: We love ginger as a base for this tonic, but any whole spice can work well. Feel free to substitute turmeric root, a cinnamon stick, or any of your other favorites.

Learn More

Learn more about this local business, the health benefits of raw vinegar, and find more recipes at Apple State Vinegar's website, Instagram, and Facebook.

Read our profile of Apple State Vinegar and it's sister business, Shrub Farm, at Local Vendor Profile: Shrub Farm.

Make Easy Slow-Cooker Bone Broth at Home

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

hands chopping ingredients to make a bone broth including carrots, garlic and meat bones and herbs

Selva's recipe for bone broth is rich in collagen and provides an easy-to-absorb protein source.

Makes approximately 4 quarts

INGREDIENTS

2–3 pounds grass-fed beef bones (or pastured chicken carcass)
1 large yellow onion, cut in half (skin on)
1 bay leaf
2 whole cloves
2 carrots, cut into quarters
1/2 small celeriac root, cut in half
1/3 bunch parsley
2 cloves garlic, peeled
10–15 whole peppercorns
1 juniper berry (optional)
1 tablespoon apple cider vinegar

FIND SOUP BONES AT THE CO-OP

Find grass-fed beef marrow bones, labeled as soup or doggie bones, or 2.5-pound bags of chicken bones from local vendor Osprey Hill Farm in the meat freezer. We also sell chicken necks, wings, drumsticks, and whole chickens (just roast and strip the meat off the carcass).

METHOD

Preheat oven to 425 F. Place bones on a baking sheet and roast for 20–30 minutes or until browned.
Meanwhile, sear the onion face down on a skillet until browned. Then pierce bay leaf to onion half with the cloves.
Add roasted beef bones and juices to the slow cooker. Add all veggies, remaining spices, and vinegar to bones. Fill with enough cold fresh water to cover bones/veggies. Program slow cooker to cook on low for 8 to 10 hours. Fill with more water to cover bones and continue to cook on low for longer than 10 hours if a stronger more medicinal bone broth is desired (at least 24 hours is recommended).
When broth is ready, remove large veggie chunks and bones. Pour remaining liquid into large glass jars and cool to keep it from souring. Once cooled, you may remove as much of the fat layer as desired. The remaining broth can be thinned with water if necessary. This broth keeps for 1 week in the refrigerator or you can freeze in ice cube trays for later use. Season with sea salt and fresh herbs (minced rosemary, thyme, and oregano) if used as a hot beverage.

ALTERNATIVE METHOD

After cooking for 24 hours and then removing the veggies, you can continue to keep broth and bones in the slow cooker, replenishing with enough fresh water to keep bones covered. Reheat in slow cooker on low heat for 4 to 5 hours each time fresh water is added. Allow to cool and refrigerate unused portion. Process may be repeated for about 7 days, then discard.

LEARN TO MAKE NOURISHING BROTHS

Attend Selva’s Healthy Connections class on March 9, 2020, to learn how to make your own nourishing broths at home. See more Healthy Connections classes on our website.

Learn more about the health benefits of bone broth in Selva's Ask the Nutritionist column.

Ask the Nutritionist: Falling Back into a School Routine

by Selva Wohlgemuth, Co-op News contributor

September 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Once the heat of August is behind us and the more temperate days of September start to round the corner, the school routine starts up again. Planning healthy snacks for when kids return home from school is a very important aspect of a wholesome diet.

Habits are learned at a young age, and if parents set a good example, then the children will follow.

The key for success is making healthy choices available at all times.

If a child (or even an adult) gets to choose between chips or veggies with dip, it is hard to negotiate. However, if the only available option is veggies with dip, then the choice is easy!

Mary’s Gone Crackers vs. Rice Crackers

Rice crackers, whether plain or flavored, are easy to overeat. Plus, they are very low in protein and fiber, so they don’t keep you satisfied until dinner. On the other hand, it’s hard to overeat the hearty seed filled crackers from the Mary’s Gone Crackers line. Pair these nutritious crackers with some slices of organic cheese, top with avocado, or dip into hummus.

Veggie Sticks and Dip vs. Chips and Salsa

If veggies are prepped and ready to grab and chips are not even in the house, children (and adults) will eat them! An assortment of baby bell peppers, sugar snap peas, and baby carrots, require very little prep and are super delicious when dipped in a homemade ranch dip (see recipes below) or even some hummus.

Plain Organic Yogurt vs. Fruity Yogurts

Even if they are organic, fruity yogurts have a lot of added sugars. For example, a 6-ounce serving of Wallaby’s strawberry whole milk yogurt has 21 grams of sugar whereas the same serving of the plain whole milk yogurt contains 7.5 grams. For a healthy snack, choose the plain whole milk yogurt and top with a handful of fresh strawberries and maybe even a sprinkle of chopped roasted nuts like walnuts or almonds.

Fresh Fruit with Nuts vs. KIND Bar

Although KIND bars taste good (and are handy when on the go) they are not the best choice if you are trying to encourage eating whole foods at home. Also, how fast can you eat a KIND bar? Usually they are done in no time. Instead of stocking the pantry with sugary bars, offer kids an apple and a handful of almonds or 2 tablespoons of nut butter. Not only will the fiber keep them feeling full for longer (7.5 grams vs 3.0 grams) but it also takes them a lot longer to eat thereby providing adequate mental cues that they have filled up on a healthy snack.

Homemade Iced Tea vs. Bottled Iced Teas

Staying hydrated is very important because often we mistake thirst for hunger. Having options available besides water may make it more enticing for children to reach for some fluids during snack hour. Unfortunately, bottled iced teas or beverages often have added sugars, and lots of them. Choosing to make homemade ice tea with only a small amount of honey is the smart way to go, plus it saves a lot of money. Republic of Tea offers caffeine-free teas including Passionfruit Mango Red Tea, Ginger Peach Red Tea, White Hibiscus Passionfruit Iced Tea, and Strawberry Vanilla Red Tea. You can also check out the BULK tea section at the Co-op or visit some of the local herb shops in town for delicious caffeine-free tea blends.

Recipe: Homemade Ranch Two Ways

ranch dressing recipe for peppers, carrots, and snap peas

See Selva’s recipe for Homemade Ranch Two Ways.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Have questions? Send them to contact@happybellynutritionist.com. 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.

Homemade Ranch Dressing Two Ways

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

vegan ranch dressing and greek yogurt ranch dressing recipe for peppers, carrots, and snap peas

Making a homemade ranch dressing is super easy, cheap, and healthy!

The calories are much lower and the ingredients are clean.

All you need is a blender and 5 minutes of time.

Pair with veggies as a dip or drizzle into wraps.

Homemade Ranch Two Ways

Greek Yogurt Ranch Dip

Makes approximately 2 cups
1/4 cup serving = 45kcal

INGREDIENTS

2 small containers 2% Fage yogurt
2 tablespoons apple cider vinegar/lemon juice
2 teaspoons maple syrup
1½ teaspoons onion powder
1½ teaspoons garlic powder
¾–1 teaspoon sea salt to taste
½ teaspoon dried parsley
½–1 teaspoon dried dill
fresh ground pepper to taste
¼ cup water

Vegan Ranch Dip

Makes approximately 2 cups
1/4 cup serving = 55kcal

INGREDIENTS

1 package Mori-Nu soft silken tofu
2 tablespoons apple cider vinegar/lemon juice
2 tablespoons extra virgin olive oil
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon maple syrup
¾–1 teaspoon sea salt to taste
½ teaspoon dried parsley
½ teaspoon dried dill
fresh ground pepper to taste

METHOD FOR BOTH RECIPES

Place all the ingredients into a blender and blend until smooth. Scrape down the sides with a spatula, if needed, to make sure all the spices are incorporated. Taste and adjust seasoning as desired. Transfer into a glass mason jar and store in refrigerator.

Establishing Healthy Routines

Read Selva's column in the September 2018 Co-op News to get some simple tips for providing healthy snacks.

Ask the Nutritionist

Ask the Nutritionist: Summer Produce

by Selva Wohlgemuth, Co-op News contributor

June 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What are your favorite early summer produce options and why?

In season, locally grown, and organic fruits and vegetables are no match to the large-scale supermarket varieties. Summer is here and it is time to thrive on the bounty of goods it brings. Visiting the Co-op’s certified organic produce department, or a local farmers market, is a great way to get the biggest bang for your buck. Not only are you supporting the local economy and reducing environmental impact, but you are also getting the most vibrant, nutrient-rich foods possible.

Purchasing freshly harvested produce will ensure the highest quality. Not only can you see the difference, but you can smell and taste the difference too!

Did you know the color and smell of fruits and vegetables is due to their phytonutrient content?

The more vivid in color and the more aromatic a fruit or vegetable, the more concentrated the phytonutrients in the product. Phytonutrients are important compounds that have been found to have a wide variety of positive effects on the human body, including reducing inflammation, aiding in hormone regulation, encouraging the growth of good gut bacteria, and even playing a powerful role in preventing cancer.

Some phytonutrients decrease with food processing and are best consumed raw, while others increase with food processing and are best consumed cooked.

To get the most health benefits out of your summer produce, enjoy a variety of raw and cooked plant foods daily.

I hope you load up on the season’s best local, fresh produce! Remember, every color and every smell offers something special. May the natural beauty of your exciting produce discoveries transform into a delightful and phytonutrient-rich dish to share with friends and family.

Let’s get to know some of summer’s earliest rock stars!

Strawberries & Raspberries

Strawberries are amazing because they are in the top 5 produce items with the highest concentrations of vitamin C. Vitamin C plays a large role in eliminating free radicals and reducing inflammation. Just one cup of strawberries provides 100% of your daily vitamin C needs! Raspberries and strawberries are a rich source of polyphenols—phytonutrients that have far reaching health benefits. Phytonutrients, specifically in raspberries, have been studied for their ability to induce programmed cell death (apoptosis) in cancerous cells. These polyphenols increase with each stage of ripeness. The riper the berry, the more intense flavor, and the more health benefits!

TIP: Make sure to buy organic strawberries. Conventional strawberries contain the most pesticides per weight out of any produce item tested by the Environmental Working Group.

Cherries

Rich in powerful anti-inflammatory compounds, anthocyanins found in cherries have been shown to act similar to NSAID drugs, dampening the inflammatory response within muscle tissue. Furthermore, reductions in serum inflammatory marker CRP (c-reactive protein) were found after two servings of Bing cherries. This is an indication that cherry consumption may help reduce systemic inflammation within the body.

TIP: Anthocyanins are more concentrated in dark and tart cherries.

Dandelion Greens

Dandelion greens, especially raw, are unique because they are one of the richest sources of prebiotics (food for good gut bacteria) called inulin and oligofructose. One cup of chopped raw dandelion greens provides a whopping dose of about 7g inulin and 5g oligofructose. These prebiotics provide fuel to good gut bacteria like Bifidobacterium spp., which produce B vitamins for our absorption and short-chain fatty acids that help fuel colon cells and prevent colon cancer.

TIP: If you cook the dandelion greens the content of prebiotics decreases by a third, but it is easier to eat a larger volume. In Greece, they blanch dandelion greens and then drizzle with extra virgin olive oil, lemon juice, and salt. So good!

Fresh Herbs (Oregano)

Oregano is one of the most concentrated food sources of polyphenols called flavonoids, with more than four times higher antioxidant activity than blueberries! Plus, it has potent antibacterial properties due to its high concentration of polyphenols. It has been shown to inhibit the growth of pathogenic bacteria like E. coli and parasites like giardia and Blastocystis hominis.

TIP: Since many of the phytonutrients in herbs are fat soluble, make sure to pair fresh or dried herbs with quality oils like extra virgin olive oil for the biggest health punch.

Summer Squash

This abundant garden vegetable is not only rich in potassium and fiber, but also rich in phytonutrients shown to have many positive effects including reducing the risk of ulcers, promoting the growth of friendly bacteria, and supporting overall health via anti-inflammatory and antioxidant capabilities. Plus, due to its rich fiber content, it can help balance blood-sugar levels and fuel friendly bacteria in the colon. It’s a win-win situation!

TIP: Turn zucchini into a delicate pasta by using a julienne peeler or spiralizer. Then toss with your favorite pesto or sauté with garlic and extra virgin olive oil.

A Recipe Suggestion

See Selva’s recipe for Summer Zucchini Pasta.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Zesty Cilantro Lime Quinoa Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

With lots of lime juice and zest as well as fresh cilantro, this salad is sure to brighten your day. Also, quinoa, pumpkin seeds, black beans, and spinach are all great sources of magnesium! Per serving this salad has 119mg of magnesium, which is approximately 30% of RDA.

Photo by Selva Wohlgemuth

Zesty Cilantro Lime Quinoa Salad

INGREDIENTS

For the Dressing

1/4 cup extra virgin olive oil
1/8 cup apple cider vinegar
zest and juice of 1 large lime
1 1/2 tablespoons honey
1/2 teaspoon ground cumin
1/4 teaspoon chipotle powder (or more
if you like it spicy)
1/2 teaspoon sea salt

For the Salad

1/2 red onion, finely diced
1/2 cup chopped cilantro
1 1/2 cups cherry tomatoes, diced
1/3 cup roasted & salted pumpkin seeds
(I use Eden Organic Spicy Pumpkin Seeds)
1 can black beans, rinsed and drained
2 1/2 cups cooked and cooled quinoa*
2 cups raw baby spinach
avocado (optional)
queso fresco (optional)

METHOD

In a large bowl, whisk to combine all the dressing ingredients. Then add the chopped onion, stir, and allow to marinate. This softens the onion and makes it less spicy.
Meanwhile chop and prepare the rest of the salad ingredients. As you finish prepping the salad ingredients, toss them on top of the dressing. Finally, when all salad ingredients are in the bowl, mix everything together. The longer the salad sits, the more flavor it has.
Optional: Garnish salad with avocado or crumbled queso fresco.

*To make the quinoa: In a medium sauce pan add 1 cup quinoa, 1 3/4 cup fresh water, and 1/4 teaspoon sea salt. Bring to a boil, cover, and reduce the heat to low. Cook for 10–15 minutes until the water has been absorbed. Fluff and allow to cool.

Benefits of Magnesium

Read Selva's Ask the Nutritionist column from the April 2018 issue of the Co-op News to learn about the health benefits of magnesium and it can helps alleviate muscle cramps and spasms and provide other health benefits.

by Renee Russel

INGREDIENTS

METHOD

Nutritional Information

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Spring Asparagus Salad

Makes 2–4 servings (serve as an entree or a side)

INGREDIENTS

METHOD

Current Health Studies on Eggs

by By Josh and Tomo Kramer of Shrub Farm

Harvest Hibiscus Salad

INGREDIENTS

METHOD

Learn More

The Recipes

Cherry Chocolate Chunk Ice Cream

Natural Vegan Blueberry Jam

Chocolate Raspberry Tart

Fresh Blueberry Squares

by Josh and Tomo Kramer of Apple State Vinegar

Maple-Ginger Tummy Tonic

INGREDIENTS

Learn More

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

INGREDIENTS

FIND SOUP BONES AT THE CO-OP

METHOD

ALTERNATIVE METHOD

LEARN TO MAKE NOURISHING BROTHS

by Selva Wohlgemuth, Co-op News contributor

September 2018

Mary’s Gone Crackers vs. Rice Crackers

Veggie Sticks and Dip vs. Chips and Salsa

Plain Organic Yogurt vs. Fruity Yogurts

Fresh Fruit with Nuts vs. KIND Bar

Homemade Iced Tea vs. Bottled Iced Teas

Recipe: Homemade Ranch Two Ways

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Homemade Ranch Two Ways

INGREDIENTS

INGREDIENTS

METHOD FOR BOTH RECIPES

Establishing Healthy Routines

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

June 2018

Strawberries & Raspberries

Cherries

Dandelion Greens

Fresh Herbs (Oregano)

Summer Squash

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Zesty Cilantro Lime Quinoa Salad

INGREDIENTS

METHOD

Benefits of Magnesium

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