Cashew Orange Date Balls

by Alissa Segersten, Cookbook Author and Food Blogger

If you are in the mood for a sweet snack, this recipe can be whipped up within 10 minutes! I like to have a container of some sort of nut-date ball in the refrigerator for my children to pack in their school lunches. One ball serves as a sweet treat and also a good dose of protein and healthy fat.

Recipe reprinted with permission from Nourishing Meals (October, 2016). Photo by Alissa Segersten.

Keep a stash of these healthful treats on hand.

Cashew Orange Date Balls

Yield: 1 dozen balls
vegan • gluten-free • no refined sugar

INGREDIENTS

1 1/2 cups raw cashews
1 cup medjool dates, pitted
2 tablespoons coconut oil, softened
1 teaspoon orange zest
pinch sea salt
unsweetened shredded coconut

METHOD

Place the cashews into a food processor fitted with the “s” blade. Process until very finely ground, then add the dates, melted coconut oil, orange zest, and salt. Process again until the dates are very finely ground and the mixture begins to form a ball.
Take small handfuls of the cashew-date mixture and form small balls. Roll each ball in the shredded coconut. Transfer to a glass storage container and place in the refrigerator for up to 2 weeks.

About the Author

photos of alissa segersten of whole life nutrition and nourishing meals

Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition and Nourishing Meals, the mother of five children, a whole-foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet.

Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book.

Learn more at nourishingmeals.com.

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.

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.

Cascadia Daily Cocktail

by By Josh and Tomo Kramer of Shrub Farm

The Whiskey Ginger gets a PNW makeover with Ginger & Apple Shrub and whiskey. It’s local, classy, and best enjoyed after a long day on the slopes.

A warming, spirited Washington take on the classic whiskey ginger, this Cascadia Daily delivers a little zing, a little zest, and a whole lot of fun. Plus, the shrub is full of digestive health benefits thanks to ginger and raw organic apple cider vinegar. Drink by a roaring fireplace for ultimate cozy vibes.

Cascadia Daily Cocktail

makes one 16-ounce cocktail

INGREDIENTS

ice
2 ounces whiskey
1 ounce Ginger & Apple Shrub
squeeze of lime
sparkling water
crystallized ginger

METHOD

In a pint glass with ice add 2-ounces whiskey, 1-ounce Ginger & Apple Shrub, and squeeze of lime.
Top with sparkling water and garnish with crystallized ginger and a lime slice.

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.

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.

Welcome to Kimchi Nirvana: Kimchi Stew

by Jeremy Meadows, former Cordata deli cook

Kimchi Stew expands your cooking repertoire with a new and unique flavor profile. The recipe comes together particularly easily using leftover shredded chicken, or leave out the meat (but not the flavorful marinade ingredients) for a vegetarian dish. Control the degree of heat by varying the amount of chili flake. Adapted from the kimchi jjigae recipe at norecipes.com.

There are two types of people: those who love kimchi and those who loathe it. I used to count myself as one of the latter category’s staunchest supporters. “How,” I thought, “could anyone enjoy something that looks like it was collected from a crime-scene and smells like a fisherman’s socks?” But those were the dark times, before my conversion.

My epiphany came in the form of a hot dog—a plain old bratwurst with ketchup and mustard. But where once sat a drab pile of sauerkraut, there, atop my dog, sat that blood-red concoction from the farthest east—pungent, spicy, and redolent of the ocean. I was immediately struck with that feeling you get when you see someone you know, but outside of their usual context, like running into your dentist at a party. “What are you doing here,” I thought. But I persevered. And I’m glad I did, because the flavor, to put it mildly, was sublime.

My road to kimchi nirvana, however, was not an easy one. Like coffee or alcohol, kimchi is an acquired taste. And just as the road to coffee and alcohol connoisseurship is often paved with sugar and littered with bottles of peach schnapps, it often takes a bit of flavor-masking to develop an appreciation for kimchi. So, don’t just dig right into the jar. At first, try it in a stir fry or on a hot dog. Or better yet, try this kimchi stew recipe, which tastes like a funkier version of American chili.

Still, you might be wondering, “Why not just stick with what I already know and love?” Well, there are kimchi’s legendary health benefits to consider. But more importantly, the taste (once acquired) is utterly delicious. So, hold your nose, open your mouth, and see the light.

Kimchi Stew

INGREDIENTS

6 ounces thinly sliced pork belly (or 2 cups cooked shredded chicken)
2 tablespoons minced garlic
1 tablespoon minced ginger
2 tablespoons soy sauce
1 tablespoon mirin
½ yellow onion, thinly sliced
1 cup tightly-packed kimchi
½ cup kimchi juice from kimchi jar (if there isn’t enough squeeze kimchi to extract more)
1½ cups water
1 tablespoon red miso
2 tablespoons Korean chili flake (or 1 tablespoon red pepper flake)
8 ounces soft tofu, cubed
2 thin-sliced green onions
1 tablespoon butter

METHOD

Marinate the pork belly (or chicken) with garlic, ginger, soy sauce, and mirin while you prepare the other ingredients.
Put a heavy bottomed pot over medium heat. Once hot, add pork belly mixture, (or if using chicken add a little oil then chicken mixture). Sauté for a few minutes, then add onions and kimchi. Sauté for about 5 minutes, stirring often, until very fragrant.
Add kimchi juice, water, miso, and pepper flakes. Bring to a boil, then taste. Add more chili flakes if desired.
Turn heat to low, add tofu and simmer for 20 minutes.
Just before serving stir in butter and garnish with green onions.

Gut Nourishing Steel Cut Oats

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

This recipe for Gut Nourishing Steel Cut Oats incorporates many of the dietary tips mentioned in Selva's column about Gut Bacteria that was published in the December 2018 Co-op News.

Photo by Selva Wohlgemuth

Gut Nourishing Steel Cut Oats

Cooked and cooled steel-cut oats have a higher amount of resistant starch and are high in mucilaginous fiber. Blueberries, flaxseeds, and cinnamon provide a great source of polyphenols (as well as fiber). The optional yogurt provides a food-based source of probiotics. Each serving provides 11 grams of fiber! Enjoy after a workout, as a fiber-rich breakfast, or simply as a snack.

INGREDIENTS

1 cup cooked and cooled steel-cut oats (cooked per package instructions)
½ cup frozen blueberries
½ cup unsweetened non-dairy milk
½ teaspoon cinnamon
1 tablespoon ground flaxseed
1 tablespoon chopped nuts
½ cup plain grass-fed yogurt (optional)

METHOD

In a microwave-safe glass or ceramic bowl add a 1-cup serving of cooked and cooled steel cut oats.
Add the blueberries, and non-dairy milk.
Reheat in microwave for about 3 minutes.
Once warmed, stir in the ground cinnamon and flaxseeds. Top with chopped nuts and plain yogurt.

Learn More About Gut Bacteria

Read Selva's column in the December 2018 Co-op News to learn more about symbiotic and potentially harmful gut bacteria and get some tips on how growing good gut bacteria.

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.

Feeling Sick? Chicken Soup is the Best Medicine

by Alissa Segersten, Contributing Author

bowl of super immune-boosting chicken soup

I created a chicken soup recipe with immune-boosting ingredients, such as the herb astragalus, fresh ginger, garlic, shiitake mushrooms, and red chili flakes. The astragalus and shiitake mushrooms stimulate cells that attack viruses and harmful bacteria. The ginger and chili flakes add heat to stimulate the sinuses to drain. Ginger is also a broad-spectrum antimicrobial and is an amazing anti-inflammatory herb. —Alissa Segersten

Reprinted with permission from nourishingmeals.com. Recipe and photos by Alissa Segersten.

Your grandmother was right … chicken soup is one of the best medicines when you are sick.

You might want to consider gathering ingredients for homemade chicken soup before reaching for that over-the-counter cold medicine. Soup made from whole chickens is rich in carnosine, which has been shown to inhibit damage from viruses in the body. Beyond that, doesn't it just feel good to sip on a warm, brothy soup when you are under the weather?

This is one of my favorite soups to make during cold and flu season. Feel free to add any vegetables you prefer. Diced yams or winter squash are an excellent addition, so are finely chopped hot peppers. You can also replace the napa cabbage with either green or savoy cabbage.

BROTH INGREDIENTS

1 whole organic chicken (4 to 5 pounds)
16 cups water
1 medium onion, chopped
3 celery stalks, chopped
2 carrots, chopped
4 to 5 shiitake mushrooms, chopped
1 whole head garlic, cut in half cross-wise
2 to 3 inches fresh ginger, cut into thin slices
2 tablespoons dried astragalus* (optional)
1 teaspoon whole black peppercorns
1 stalk lemongrass, chopped (optional)

uncooked pot of ingredients for super immune-boosting chicken soup

*Astragalus is available in the bulk department at the Co-op's Downtown store.

SOUP INGREDIENTS

1 medium onion, chopped
3 carrots, sliced
4 celery stalks, chopped
2 cups shiitake mushrooms, thinly sliced
1 large red bell pepper, chopped
2 to 3 teaspoons grated fresh ginger
1 tablespoon sea salt
1 teaspoon crushed red chili flakes
4 to 5 cups sliced napa cabbage
1 cup chopped cilantro

METHOD

In an 8-quart stockpot, add all broth ingredients. Cover and simmer for about 1½ to 2 hours on low heat.
Place a large colander over another 8-quart pot or large stainless steel bowl. Pour the broth through it to strain out the chicken and vegetables. Place the pot of broth back on the stove. Place the chicken onto a plate to cool.
Bring the broth to a boil, add all of the soup ingredients except the napa cabbage and cilantro. Cover and simmer for 15 to 20 minutes.
While the vegetables are cooking, pull all of the meat from the chicken and cut into smaller pieces. Add the chicken to the soup.
Once the vegetables are tender, turn off the heat and add the chopped cabbage and cilantro. Taste and adjust salt and seasonings if desired.

Learn more at nourishingmeals.com.

Savory Stuffed Pumpkin

by Jeremy Meadows, former Cordata deli cook

stuffing a pumpkin with pumpkin stuffing

This Savory Stuffed Pumpkin recipe has become a regular for many Co-op staff and customers. It could easily be made vegetarian by eliminating the bacon and even vegan with a few ingredient replacements for the cheese and cream. Give it a try this autumn!
Photos by Meaghan Flesch

Reminiscing with Jeremy

I’m from Ohio. Yep, that part of the country known to historians (and some attentive third graders) as the Old Northwest. When I tell this to people here the image that typically arises is one of sleepy little towns surrounded by vast stretches of farmland. What they are picturing, I think, is Iowa. But the reality is much more, well, rust-colored. There are farms there to be sure. A local, sustainable food culture is even beginning to take off. But it certainly isn’t part of the DNA of the place like it is here—at least not yet. Rather, the midwestern zeal for industry and efficiency seems to have spread from the cities to the surrounding countryside resulting in a landscape dominated by factory farms and monoculture. And you guessed it: corn is king.

Growing up in a place like that can easily lead to a serious disconnect between a person and the food that he or she eats. To my young mind, food came from the supermarket, not from farms. I didn’t know any farmers. And the farms themselves—with those stalks of corn all lined up in their rows like vast battalions brandishing spears—were almost menacing. Really, have you ever noticed how many horror films are set in cornfields? Anyway, the farm did not seem like a place that anyone would ever need, or want, to go to.

There was, however, one exception. Each year my family would make pilgrimage to our local pumpkin patch. We would all clamber into the farmer’s wagon and roll out through the orange, glistening fields to harvest jack-o’-lanterns and pie pumpkins for the fall holidays. I was too young to think much about it then, but something about visiting that place, and picking with our own hands the food that we would soon eat, seemed important, elemental, right—like a tradition worth preserving.

Those early experiences made a deep and lasting impression, and I have no doubt that they have made me a more conscious, and conscientious, eater. That’s the thing about traditions, they have a way of shaping the way that we come to see the world. This savory stuffed pumpkin recipe has become a tradition around our house. And trust me, it’s a keeper.

stuffing ingredients sliced cheese garlic herbs pumpkin

Meaghan Flesch, former Co-op outreach team intern, prepared Jeremy’s pumpkin recipe using ingredients from her home garden along with local products available at the Co-op: Twin Brook Creamery cream, Hempler’s bacon, and Breadfarm bread. Meaghan gives the rich, savory recipe 5 stars and plans to make it again during the holidays.

Savory Stuffed Pumpkin

INGREDIENTS

1 pie pumpkin, about 3 pounds
1/4 pound stale bread, thinly sliced and cut into 1/2-inch cubes
1/4 pound cheese, such as Gruyere, Emmenthal, cheddar, or a combination, cut into 1/2-inch cubes
4 garlic cloves, coarsely chopped
1 apple, 1/2-inch dice
1 pear, 1/2-inch dice
4 strips bacon (optional), cooked until crisp, drained, and chopped
About 1/4 cup fresh chives or sliced scallions
1 tablespoon minced fresh thyme
About 1/3 cup heavy cream
Pinch of freshly grated nutmeg

METHOD

Preheat oven to 350 degrees F.
Cut a cap out of the top of the pumpkin (think Halloween jack-o’-lantern). Scrape out seeds and strings from cap and inside of pumpkin.
Season the inside of the pumpkin generously with salt and pepper. Place in a baking dish.
Toss bread, cheese, garlic, fruit, bacon, and herbs together in a bowl. Season with pepper, you probably have enough salt from the bacon and cheese, but taste to be sure.
Pack the mix into the pumpkin. It should be well-filled, but don’t overstuff it.
Mix the cream, nutmeg, and some salt and pepper. Pour into pumpkin (add more cream if too dry).
Replace the cap and bake for about 2 hours, checking after 90 minutes, or until the pumpkin flesh is tender enough to pierce easily with a knife tip. Remove cap during the last 20 minutes to bake off any liquid and slightly brown the top of the stuffing.
Serve from the baking dish, making sure to scrape out some pumpkin flesh with each serving of stuffing.

(Note: Don’t be alarmed if your Thanksgiving turkey begins to turn green with envy when placed next to this good-looker!)

Chocolate Raspberry Tart

by Alissa Segersten, Contributing Author

This decadent vegan tart can be made with any berry, but I especially like the combination of tart raspberries and sweet chocolate. The tart is best served the day it’s made. You can also use a smaller tart pan (an 8-inch works well) and halve the ingredients. Be sure to use the full fat coconut milk that comes in a can.

Recipe from The Whole Life Nutrition Cookbook.

Photo courtesy of Alissa Segersten

Chocolate Raspberry Tart

About 10 servings

INGREDIENTS

Crust

3 cups hazelnut meal
¾ cup arrowroot powder
¼ cup coconut sugar
¾ teaspoon sea salt
6 tablespoons cold coconut oil
2 to 3 tablespoons cold water

Filling

2 cups raw cashews, soaked for 3 hours
½ cup raw cacao powder
½ cup maple syrup
½ cup coconut milk
1 to 2 teaspoons vanilla
1 pint fresh raspberries

METHOD

Preheat oven to 350° F. Grease an 11-inch round tart pan with coconut oil.
Place the hazelnut meal, arrowroot powder, coconut sugar, and sea salt into a bowl and mix together. Add the coconut oil and mix it in using your fingers or a pastry cutter until fine crumbs form. Then add the water and stir together with a wooden spoon until mixture forms a ball. Press dough into the bottom and up the sides of the tart pan. Bake for about 25 minutes. Then remove from oven and cool completely. I like to put it into the refrigerator to speed up the cooling process.
To make the filling, place the cashews into a bowl of water and let soak for about 3 hours. Then drain and rinse. Place soaked cashews into a high-powered blender. Add the cacao powder, maple syrup, coconut milk, and vanilla. Blend until super smooth, adding more coconut milk by the tablespoon if needed.
Pour chocolate filling into cooled crust and chill for 2 hours.
Pop tart out of the pan by pushing it up from the bottom. Place onto a serving platter. Decorate the top with the raspberries. Serve.

About the Author

Learn more at nourishingmeals.com.

by Alissa Segersten, Cookbook Author and Food Blogger

Cashew Orange Date Balls

INGREDIENTS

METHOD

About the Author

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

INGREDIENTS

FIND SOUP BONES AT THE CO-OP

METHOD

ALTERNATIVE METHOD

LEARN TO MAKE NOURISHING BROTHS

by By Josh and Tomo Kramer of Shrub Farm

Harvest Hibiscus Salad

INGREDIENTS

METHOD

Learn More

by By Josh and Tomo Kramer of Shrub Farm

Cascadia Daily Cocktail

INGREDIENTS

METHOD

Learn More

by Josh and Tomo Kramer of Apple State Vinegar

Maple-Ginger Tummy Tonic

INGREDIENTS

Learn More

by Jeremy Meadows, former Cordata deli cook

Kimchi Stew

INGREDIENTS

METHOD

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Gut Nourishing Steel Cut Oats

INGREDIENTS

METHOD

Learn More About Gut Bacteria

Ask the Nutritionist

by Alissa Segersten, Contributing Author

Your grandmother was right … chicken soup is one of the best medicines when you are sick.

BROTH INGREDIENTS

SOUP INGREDIENTS

METHOD

by Jeremy Meadows, former Cordata deli cook

Reminiscing with Jeremy

Savory Stuffed Pumpkin

INGREDIENTS

METHOD

by Alissa Segersten, Contributing Author

Chocolate Raspberry Tart

INGREDIENTS

METHOD

About the Author

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