Healing Turmeric-Ginger Broth

by Alissa Segersten, Contributing Author

Healing Turmeric-Ginger Broth makes a delicious chicken noodle soup.

You can get very creative with what you add to your broth. Think of foods that naturally complement turmeric: chicken, fish, lentils, chickpeas, brown rice, sweet potatoes, potatoes, kale, spinach, carrots, zucchini, lemon, green onions, cilantro, and parsley!

Reprinted with permission from www.nourishingmeals.com. Photos by Alissa Segersten.

Healing Turmeric-Ginger Broth

Look for fresh turmeric in the produce section at the Co-op (available seasonally).

INGREDIENTS

1 to 2 tablespoons extra virgin olive oil
2 tablespoons turmeric powder
½ cup (heaping) very finely chopped fresh turmeric
¼ cup (heaping) very finely chopped fresh ginger
1 large onion, chopped (leave the skins on)
3 to 3 ½ pounds organic chicken thighs (bone-in, skin-on)
1 tablespoon black peppercorns
2 bay leaves
3 large celery stalks, chopped
2 large carrots, chopped
handful fresh parsley or cilantro
1 tablespoon herbed sea salt or plain sea salt
16 cups water
1 tablespoon raw apple cider vinegar

METHOD

Heat a 9-quart heavy stock pot over medium heat. Add the olive oil. Then add the dried turmeric, fresh turmeric, and ginger. Sauté for a few minutes, then add the onion (and the onions skins for a deeper colored stock) and sauté a few minutes more. Add the remaining ingredients, cover, and bring to a gentle boil. Then reduce heat to low and simmer for about an hour.
Using tongs or a slotted spoon, remove the chicken thighs and place them onto a plate to cool. Once they are cool enough to handle, pull the meat from the bones. Then return the bones and skin to the pot of simmering stock, cover, and simmer on low heat for an additional 2 to 3 hours or longer.
Then strain through a fine mesh strainer into another large pot or bowl. Taste and add more salt if necessary. Ladle some of the broth into wide-mouth quart jars and refrigerate. Serve the rest of the broth with the cooked chicken, cooked rice noodles, chopped fresh cilantro or parsley, and green onions. Or add your favorite vegetables (like thinly sliced kale or collard greens, diced carrots, onions, and zucchini) and cooked lentils or mung beans. Add in some leftover cooked brown rice or quinoa too if you have it. There are so many ways to use turmeric broth. Get creative!

Recipe Tips and Notes

Variation: Use a whole 3 1/2 pound chicken in place of the thighs if desired. Cook for about 1 1/2 hours at first (instead of one hour), then remove the chicken from the broth, remove the meat from the bones and place the bones and skin back into the pot and continue to cook for 2 to 3 more hours or longer.

Notes: Leave the skins on your fresh turmeric and ginger for this recipe: no need to peel them! The rice noodles pictured here are a Thai rice noodle that just needs to be soaked in hot water for 10-15 minutes before using (no cooking required). I usually keep a few packs in my pantry for quick Pad Thai dinners or quick curry-noodle soups.

Warning: This soup will temporarily stain your children’s faces yellow (around their mouths and chin if they are slurping their soup), and it will permanently stain clothes, tablecloths, light-colored cloth napkins, and everything it comes into contact with. It is that potent.

Why Tumeric?

In general, disease is caused by getting too many things that you don’t need (inflammation, stress, toxins, infections, allergens), and too little of the things that you do need (antioxidants, relaxation, exercise, healthy foods, proper nutrients).

Turmeric contains beneficial polyphenol chemicals called curcuminoids. The magic of curcumin is that it shuts down, or dampens, the primary inflammatory switch in the body making it one of the most potent natural anti-inflammatory substances.

Research has also demonstrated that curucmin can help combat various infections that can lead to inflammation in the first place. It also signals our cells to make more antioxidants and hundreds of beneficial detoxification proteins to remove harmful toxins from our cells.

Turmeric is best mixed or cooked with fat to get its full benefit. This is one of the ways turmeric has been traditionally used in India. Spices are always sautéed first in
fat (often ghee) before being used in recipes. This not only allows for the absorption of the beneficial polyphenols, but it also brings out the flavors in the spices.

Turmeric is amazing, isn’t it?

About the Author

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.

Autumn Harvest Salad with Balsamic Vinaigrette

by Alissa Segersten, Contributing Author

This Autumn Harvest Salad with Balsamic Vinaigrette is an excellent salad to serve in autumn when the fall harvest of greens is available and the green apples and fresh figs are in season. Make a double batch of the dressing to have on hand for a quick salad of mixed greens.

Photo by Alissa Segersten

Reprinted with permission from The Whole Life Nutrition Cookbook (2014).

Autumn Harvest Salad with Balsamic Vinaigrette

Yield: 4 to 6 servings.

Dried figs can easily replace the fresh figs in this recipe.

SALAD INGREDIENTS

8 cups mixed organic salad greens
1 to 2 cups finely sliced red cabbage
1 green apple, diced
3 to 4 fresh black mission figs, cut into wedges
½ cup dried currants
2 to 3 green onions, sliced
½ cup raw walnuts, lightly roasted
½ cup raw pumpkin seeds, toasted

DRESSING INGREDIENTS

4 tablespoons extra-virgin olive oil
3 tablespoons balsamic vinegar
1 tablespoon pure maple syrup
2 teaspoons Dijon mustard
¼ teaspoon sea salt

METHOD

Preheat the oven to 350 degrees F.
To prepare the salad, rinse and dry the salad greens. Place in a large bowl along with the cabbage, apple, figs, currants, and green onions and toss gently to combine.
Spread the walnuts out in a small glass baking dish and lightly roast for 12 to 14 minutes. Remove the nuts from the oven and cool slightly, then chop. Add them
to the salad.
Heat a skillet over medium heat. Add the pumpkin seeds and toast, keeping them moving in the skillet, until they begin to “pop.” Remove from the heat, let cool slightly. Sprinkle on top of salad.
To make the dressing, place all the ingredients in a jar with a tight-fitting lid,
and shake well. Pour the dressing over the salad and gently toss to coat.
Serve immediately.

About the Author

Learn more at nourishingmeals.com.

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

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.

Blueberry-Orange-Coconut Swirl Popsicles

by Alissa Segersten, Contributing Author

July 2018

Three blueberry coconut swirl Popsicles.

Alissa's recipe (below) for Blueberry-Orange-Coconut Swirl Popsicles is not only delicious, healthful, and beautiful, it is also simple to make and kid approved!

Read more about the benefits of fresh blueberries and then swirl up a batch of these popsicles for a summer treat.

Photos by Alissa Segersten

Fresh Summer Blueberries: Eat your fill—and make sure to save some for use all year long!

How lucky we are to live in blueberry country—trips up to Mount Baker yield handfuls of tiny alpine blueberries each with a profound flavor punch, while our local food markets bring baskets overflowing with large, sweet, locally grown berries. Additionally, growing your own backyard blueberries is easy!

Check local nurseries in either the spring or fall (the best times to plant berry bushes) and find a sunny location in your yard. They take little to no effort to grow. I love walking outside my back door on a sunny summer morning to pick handful after handful of sweet summer blueberries.

For those wanting to invest some time and energy, you can take a trip out to the county where u-pick blueberry farms abound.

Every summer I take my five children out to some of our favorite organic berry farms for two reasons: to fill up our second freezer with numerous pounds of health-promoting goodness that we can utilize all year long, and so they can develop an intimate connection with their food by learning where and how it grows.

Luckily, blueberries at peak season are easy to harvest. We literally pick bucketfuls in a matter of hours. One trip to the berry patch usually gives us 60 to 80 pounds of blueberries!

No time for u-pick? No problem.

You can purchase local and organic blueberries from the Co-op produce departments.

What can you do with all of the fresh blueberries that summertime in the Pacific Northwest provides? Here are some ideas:

Make blueberry popsicles by blending fresh berries with orange juice (or use the recipe at right) and freezing the mixture into popsicle molds.
Freeze the berries in large containers to use throughout the year.
Eat as many as you can every day while they are in season. You really can’t eat too many.
Make blueberry jam. I use Pomona Pectin (available at the Co-op) to make a low-sugar or honey-sweetened jam. Then I can the jam in a boiling water bath and keep in my pantry so my children can use it throughout the year.
Add the blueberries to salads, on top of ice cream, or in smoothies.
Make blueberry crisps, muffins, or pancakes. I even have a recipe on my website for blueberry pancake syrup!

Blueberry-Orange-Coconut Swirl Popsicles

I like to make a few batches of these just after we go blueberry picking. Making popsicles with freshly picked fruit is an effective way to help preserve the harvest!

Sometimes I use apple juice in place of the orange juice and other times I simply blend up the blueberries with a little water or coconut water.

INGREDIENTS

1 cup fresh blueberries
1 cup freshly squeezed orange juice
1/4 to 1/2 cup full-fat coconut milk

METHOD

Place the blueberries and juice into a blender; blend until smooth. Pour into popsicle molds leaving a little room at the top of each one. Top each off with a tablespoon or so of coconut milk, then take a chopstick or small spoon and lightly swirl it into the blueberry mix. Freeze overnight.

About the Author

Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University and is currently working on a master’s degree in Nutrition and Functional Medicine.

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.

Learn more at nourishingmeals.com.

Did You Know?

Blueberries are one of the healthiest foods to include in your diet!

Blueberries are not only a food for you, but also for the healthy bacteria in your gut. Eating blueberries can actually increase the levels of the all-important bifidobacterium species found in normal gut flora. This will not only help balance your gut ecosystem (boosting the good guys means not allowing room for the non-beneficial or more harmful species of bacteria and yeasts to take over and damage your gut), but also improve your immune system.

Blueberries have also been well-researched in both cancer prevention and cancer treatment. Some studies have shown that consuming blueberries can inhibit breast carcinogenesis and act therapeutically in established malignancies. Blueberries get their beautiful bluish-purple pigment from the bioflavonoids called anthocyanins. These compounds can act like antioxidants in our bodies, scavenging free radicals, thus reducing inflammation, among many other things.

Summer Zucchini Pasta

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

This uber-delicious take on your traditional pasta contains a variety of the season’s superstars including zucchini and oregano. Once tomato season hits, you can toss in some extra cherry tomatoes for added color and flavor.

Summer Zucchini Pasta

INGREDIENTS

1 large yellow zucchini
1½ teaspoons ghee or extra virgin olive oil
2 cloves garlic, finely minced
½ teaspoon fennel seeds
¼ teaspoon chili flakes
1½ teaspoons packed fresh oregano, finely minced
sea salt and ground pepper
handful of feta cheese
handful of finely grated Parmesan
fresh thyme, for garnish

METHOD

Peel zucchini into thin ribbons using a julienne peeler. Stop peeling once you get to the seeds and finely chop the remaining zucchini. Set aside the peeled zucchini strands and diced pieces.
In a sauté pan, heat ghee over medium-low then add the finely minced garlic, fennel seeds, and chili flakes. Add the diced zucchini pieces and stir. Be careful not to have the pan too hot! Keep at medium low and sauté 1–2 minutes until fragrant.
Add the zucchini ribbons and the minced fresh oregano. Stir to combine. Add a generous pinch of sea salt and freshly ground pepper. Cover and cook another 2–3 minutes until zucchini ribbons are tender. Be careful not to overcook.
Once the zucchini is tender, turn off the heat and toss in a handful of feta and grated Parmesan. Stir to combine. Season with additional sea salt and pepper, to taste. Using a large fork and spoon swirl the zucchini pasta into little mounds.
Serve with grilled meat or fish, top with a Bolognese sauce, or just eat as is on its own … it’s that delicious!

Note: You can also stir in some cooked spaghetti pasta to increase the caloric density of the meal.

Health Benefits of Summer Produce

Fresh seasonal produce is so delicious and so good for us! Read Selva's Ask the Nutritionist column from the June 2018 issue of the Co-op News to learn about the health benefits of early summer produce.

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.

Ask the Nutritionist: Magnesium

by Selva Wohlgemuth, Co-op News contributor

April 2018

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I have been struggling with muscle cramps and have a hard time falling and staying asleep. Is there anything you can recommend to help alleviate these symptoms?

Muscle cramps and spasms in the soles of feet and legs, as well as twitching of the eyelid, can all be telltale signs of a magnesium need. Magnesium can also be very helpful in promoting relaxation and therefore good quality sleep. Did you know that more than 60 percent of Americans are not getting adequate amounts of magnesium in their diet?

This is most often related to:

not eating enough magnesium-rich foods
lower amounts of magnesium in our soil today than there used to be in the past
taking medications that deplete magnesium stores (some of the most common are acid blockers, antibiotics, and birth control). Also, chronic stress, alcohol abuse, and malabsorption can all contribute to magnesium deficiency.

Magical Magnesium

Magnesium is the fourth most abundant mineral in the body and often doesn’t get the attention it deserves. It plays an important role in over 300 enzymatic reactions in the body that can affect you from your nervous system all the way to your bones. Magnesium is required for DNA synthesis, reproduction, energy production, blood pressure regulation, insulin metabolism, adrenal function, nervous system transmission, and more. The recommended dietary allowances (RDAs) for adult men and women are 400 mg and 310 mg daily. However, most Americans are not getting enough.

Magnesium Deficiency/Insufficiency

Although severe magnesium deficiency is rare, low or insufficient levels of magnesium have been associated with several health conditions such as Alzheimer’s, insulin resistance and Type 2 diabetes, hypertension, migraines, muscle and period cramps, and ADHD. Many symptoms associated with a magnesium deficiency are often neglected or overlooked. Indicators of poor magnesium status include anxiety, depression, menstrual cramps and PMS, sleep disorders, low stress tolerance, muscle cramps, constipation, elevated blood pressure, and more.

How Can You Get More in Your Diet?

Aiming to get adequate magnesium from diet is the best approach, because magnesium-rich foods also provide other essential nutrients and fiber. Chlorophyll and therefore green veggies are a major source of magnesium. Some other excellent food sources include nuts, seeds, and whole grains. Some beans and legumes, fruit, and fish provide moderate amounts of magnesium as well.

What About Magnesium Supplements?

Supplemental magnesium is very safe and can provide quick relief of symptoms. It is a supplement I often recommend if someone has a lot of magnesium-wasting risk factors. However, it’s best not to take more than 350mg of supplemental magnesium per day unless recommended by your health care provider.

Some types of magnesium can be better tolerated and absorbed. Magnesium oxide acts as a laxative, and therefore only individuals that need stooling support should supplement with magnesium oxide. Magnesium citrate can cause loose stools, but only if taken in large dosages. Magnesium glycinate is highly absorbable and does not influence stools. Magnesium is best taken 30 minutes prior to bed due to its relaxing effects.

CALM Magnesium (magnesium citrate)

Start with 1 teaspoon and gradually increase to 2–3 teaspoons if needed.

Magnesium Glycinate

Start with 100mg pill. Then increase if needed to 2–3 pills, depending on recommended dosage.

Epsom Salts

Take a hot bath with 2 cups of Epsom salts. Soak for 20–30 minutes, 1–2 times per week.

Sources of Magnesium from Food

Food Item	Serving Size	Magnesium (mg)
Pumpkin seeds	¼ cup	190mg
Mung Beans	¼ cup, dry	140mg
Soy Beans	½ cup, dry	140mg
Buckwheat grouts	¼ cup, dry	95mg
Almonds, roasted	¼ cup	90mg
Potato	1 large	90mg
Quinoa	¼ cup, dry	85mg
Spinach	½ cup cooked	80mg
Swiss Chard	½ cup cooked	80mg
Artichoke	1 medium	80mg
Beans (varied)	¼ cup, dry	75mg
Molasses	1 tablespoon	50mg
Oats, rolled	½ cup, dry	40mg
Plantain	1 cup, boiled	40mg
Banana	1 large	40mg
Sesame Seeds	1 tablespoon	30mg
Shrimp	3oz	30mg
Halibut	4oz	30mg

A Recipe Suggestion

See Selva’s recipe for Zesty Cilantro Lime Quinoa Salad that incorporates several ingredients that are natural sources of magnesium.

Photo by Selva Wohlgemuth

Ask the Nutritionist

Celebrating Salmon: Three techniques for perfect salmon every time

by Paul Manthe, Downtown deli

I recommend three approaches to cooking fish which are simple, adaptable, and quick: salt broiling, pan roasting, and poaching. They are all accessible to home cooks, requiring no specialized equipment or knowledge. If you have a typical kitchen and a basic range of tools, you can use these alternatives to baking or frying. —Paul Manthe, Cordata deli

When I was a child, sometime back in the 1970s, I recall that around this time of year, after the fall salmon run, our family would often receive gifts of whole salmon from sport fishing acquaintances. I assume these gifts were occasioned by the realization that the giver had caught more than they could consume or find space for in the freezer.

These gift salmon were invariably baked whole, simply salted and peppered. The meat came out a bit dry, as you might imagine, and the leftovers thriftily went into salmon hash, casserole, or salmon salad.

Since then, Bellingham’s population has nearly doubled, as it has throughout the entire Puget Sound region, and the salmon runs have decreased considerably as the growing human population stresses the local environment.

I propose that we cherish those remaining and when fortunate enough to acquire a salmon that we prepare it with the utmost respect and care.

As we probably will not see abundant salmon runs like those ever again, I propose that we cherish those remaining and when fortunate enough to acquire a salmon, or even part of one, that we prepare it with the utmost respect and care. Long exposure to dry heat, as in baking, is not the best way to prepare salmon, or any fish. Alternative methods are called for.

My purpose in presenting these methods as simply as possible is to encourage a sense of ease and dispel some of the fear of cooking I feel from many people. Cooking is a life skill, it’s basic and necessary. It is above all not a competition, in spite of all the television shows which insist on presenting it that way.

I encourage you to try these methods and adapt them to your own needs and tastes.

Salt Broiling

A Japanese technique that uses the high direct heat of your oven's broiler to seal in the juices of the fish.

EQUIPMENT

Broiler pan or a flat pan of some sort with a rack inside to elevate the fish off the bottom of the pan.

METHOD

Individually portion skin-on filleted fish (approximately a half-pound per person).
Liberally salt each piece of fish with coarse or kosher salt on the flesh side only.
Allow to stand at room temperature for about a half-hour.
Move the top rack of your oven to its highest position, and set your oven controls to broil.
When hot, broil fish for a good five minutes or so. It will hiss and flare from time to time, but this is to be expected.
After surface of fish is browned and crusted, slide out the pan, turn the fish skin side up, return to oven, and broil for a few more minutes to finish.
Present skin side down, with a squeeze of lemon or a dash of vinegar.

Pan Roasting

This is by far my favorite method, which I presented in the Winter 2017 issue of this magazine.

EQUIPMENT

Oven-going skillet.

METHOD

Preheat oven to 400 F.
Portion skin-on fillets.
Heat skillet on range top until just hot, not smoking.
Add a teaspoon or so of butter or oil to the skillet, then quickly add the fish, skin side up.
Sear the fish in the hot skillet for just two or three minutes, then quickly turn skin side down and slide the skillet into the oven.
Bake for three minutes per pound of fish.
Serve with lemon or vinegar, or create a pan sauce with wine, butter, and herbs using the remaining juices from the skillet.

Poaching

A moist heat method, which Scandinavian cooks have relied on for hundreds of years.

EQUIPMENT

Stove-top pan deep enough to hold a few inches of water.

METHOD

In a pan large enough to accommodate your fish, bring a few inches of salted water (1 teaspoon salt per cup of water) to a simmer.
Lower fish into salted water, skin side up.
Simmer for three to five minutes only, then remove carefully and allow the fish to rest, covered, for a few minutes more before serving.
Serve with a squeeze of lemon, or for added richness I like to add a bit of butter or a drizzle of flavored oil.

Ask the Nutritionist: Quick and Healthy Breakfast Suggestions

by Selva Wohlgemuth, Co-op News contributor

September 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: In the past, I always had good intentions of providing a healthy breakfast before the kids left for school. However, more than not I easily succumb to the quick and easy, not so healthy options like cereal and milk. Now that school has started, and the busy mornings are upon us, do you have any suggestions for quick AND healthy breakfast ideas that are not cereal?

Dear Reader,

Understandably, mornings can often get hectic. However, a little advance preparation can result in a good breakfast routine. The key to a superstar breakfast for anyone young or old, is making sure to have adequate protein, whether it’s plant or animal based. Although cereal and milk can be quick and easy, it just doesn’t provide the protein punch to keep you going until lunch. Also, most cereals come with a ton of added sugar. A low protein breakfast can easily make you hungry and ravenous just a couple hours later. For sustained energy and concentration, a combination of both protein and fat along with a whole grain or a piece of fruit can help slow the blood sugar rise and mellow the blood sugar drop after your meal.

Research studies have found that a high protein breakfast better curbs hunger than a high carbohydrate breakfast by reducing hunger hormones after the meal and slowing stomach emptying. Furthermore, a recent study on overweight teens, found that a high protein breakfast which contained 35g of protein, prevented body fat gain and stabilized blood sugar levels among teens who would normally skip breakfast.

Say NO to These Common Breakfast Meals

Instant Oatmeal Packets or Quick Oats: Usually instant oatmeal packets are sweetened with added sugar. Plus, the quick oats have been refined to have less fiber, which allows them to cook quickly. Without the added fiber they will quickly spike your blood sugar, especially if they are made with water and topped with added brown sugar and raisins. Instead, opt for old fashioned rolled oats or steel cut oats topped with a handful of nuts and Greek yogurt.
Cereal or Granola with Less Than 1 to 2g of Fiber per 10g of Carbohydrates: Many breakfast cereals have been highly processed and sweetened. This makes the cereal very easy to digest and quickly spikes blood sugars. Choose one that is less processed and contains adequate fiber. I like Blue Heron Bakery Granola, which is sweetened only with dates.
Toast with Butter and Jam: One simple swap can make this a better start to the day. In place of the butter and jam, top whole wheat bread with natural almond or peanut butter.
Just Fruit: Fruit is a healthy whole food. However, when eaten without adequate protein it can quickly spike blood sugars. For a better alternative pair fruit with a handful of nuts or a scoop of nut butter.
Flavored Low Fat Yogurts: Dairy products such as regular yogurt and milk contain natural milk sugars. If choosing a low fat, sweetened dairy product, blood sugars will spike and crash. Plus, if you pair these with fruit, then it is a double whammy. Instead choose whole fat plain yogurts to increase satiety and stabilize blood sugars. An even better option would be plain Greek yogurt, which is naturally higher in protein and lower in sugar than regular yogurt.
Sweetened Coffee Drink: Skipping breakfast and instead drinking a flavored sweetened coffee beverage will do you more harm than good if wanting to maintain focus and energy. If unable to make time for a substantial breakfast, order a coffee with a little splash of half and half and buy a few hardboiled eggs.
Granola Bar: Granola bars are often high in easy to digest carbohydrates and low in fiber, protein, and fat. Instead opt for a new “crunchy” Lara Bar or an RX Bar for more stable energy and satiety.

Say YES to These Balanced Breakfast Meals

Granola with Yogurt and Berries

INGREDIENTS: ½ cup Blue Heron Bakery Granola + 1 cup Nancy’s Full Fat Plain Yogurt + ½ cup blackberries

DIRECTIONS: Place the yogurt in a bowl and top with granola and berries.

Overnight Oats

INGREDIENTS: ½ cup old fashioned oats + 1 tablespoon ground flaxseeds or chia seeds + 1 scoop protein powder + 1/3 cup plain Greek yogurt + 1 cup of milk/nut milk + 1 tablespoon maple syrup + pinch of salt + ½ cup frozen berries or diced fruit

DIRECTIONS: Combine all the ingredients except the fruit in a 16-ounce mason jar, put on lid, and shake vigorously until all the ingredients are fully combined. Top with fruit, put on lid, and refrigerate overnight.

Avocado & Egg Toast

INGREDIENTS: 1 toasted hearty slice of whole grain Bread Farm Bread + ½ avocado + 1 olive oil fried egg + optional sliced tomato

DIRECTIONS: Spread the avocado on the toasted bread, layer with tomato slices and a pinch sea salt. Top with fried egg.

Grab & Go

INGREDIENTS: 1 hardboiled egg + ¼ cup of trail mix + 1 piece of fruit

Simple Fruit & Veggie Smoothie

INGREDIENTS: 1 scoop protein power + 1 medium banana + handful spinach/kale + 1 tablespoon ground flaxseed + 1 cup milk/nut milk + 1 tablespoon nut butter + ice cubes

DIRECTIONS: Blend all the ingredients together until smooth. Add optional squeeze of lemon juice for added zest.

Quinoa Egg Breakfast Cup

INGREDIENTS: 2 eggs + handful spinach (or any leftover dinner veggie) + ½ cup cooked quinoa + sprinkle feta cheese + salt and pepper

DIRECTIONS: Oil a mug or bowl with olive oil or butter. Whisk the eggs. Season with salt and pepper. Stir in the remaining ingredients until combined. Transfer to the oiled mug/bowl and microwave on high for 1-2 minutes or until cooked through.

Hearty Mug Breakfast Burrito

INGREDIENTS: 9-inch whole wheat flour tortilla + 2 eggs + salsa + onion + canned beans + cheese

DIRECTIONS: Press the whole-wheat flour tortilla into a large mug. Crack in your eggs and whisk with a fork while being careful not to tear the tortilla. Stir in some salsa, a little chopped onion, a couple tablespoons canned beans and a sprinkle of cheese as desired. Cook on high in the microwave for 1-2 minutes. Top with optional avocado and hot sauce.

Balanced Dinner Leftovers

Leftovers are not just for lunch or dinner. They are great especially when you are having a hectic morning. Just make sure there is a protein (seafood, meats, beans, legumes, tofu or tempeh, etc.), a whole grain starch (potatoes, brown rice, quinoa, etc.), and veggies.

Ask the Nutritionist

Summer Grilling Guide

by Laura Steiger, Outreach Team

July, 2017

After a longer and colder than usual winter, it’s time to embrace all that summer has to offer. So, break free of the kitchen and head outside to fire up the grill.

These simple techniques—combined with the best selection of meats, fish, and farm fresh vegetables and fruits harvested at the peak of flavor—will produce results that will be the envy of all.

SALMON

Remove any bones with tweezers. Brush both sides of the salmon with olive oil. Season with salt and pepper. For more seasoning, try adding a bit of crushed garlic, a squeeze of lemon juice, and a bit of lemon zest. On a grill heated to medium high, place the salmon, skin-side-down, on the grill and cover. Cook, undisturbed, until the salmon flesh flakes easily. For most 1-inch-thick fillets, cook 10 to 15 minutes. Allow another 10 minutes for each extra inch of thickness. Serve over salad for an easy summer meal.

grilled bratwurst with rosemary and lemons

CO-OP HOUSEMADE SAUSAGE

All our Co-op sausages are ground, seasoned, and packed right here by the experts in our meat department. That means they're fresh, juicy, and made with quality ingredients. To grill sausage, start them over indirect heat. Turn as needed until cooked through (165 F). Then, brown the sausage quickly over direct heat to finish. If the grill is hot enough, you can skip the browning step—on many grills, 20 minutes of indirect heat is enough time to brown the sausage AND cook it through.

grilled vegetables, grilled peppers, onions, mushrooms, and zucchini with tomatoes

VEGGIES

Select a combo of your favorite summer vegetables like peppers, zucchini, summer squash, tomatoes, and spring onions. For a more unique array, try grilling cauliflower, fennel, baby bok choy, or watermelon radishes. Drizzle veggies with olive oil. Season generously with salt and pepper. For added flavor, add a couple dashes of soy sauce, crushed garlic, and a handful of chopped fresh herbs—try rosemary, thyme, tarragon, or basil. Toss gently to evenly coat. Grill vegetables on an oiled preheated grill until lightly charred, 3 to 5 minutes per side.

FRUIT

Peaches, plums, nectarines, mango, and pineapple are all absolutely delicious when grilled. Slice in half or into spears. Brush the cut sides of fruit with olive oil. Grill on medium-low until fruit develops grill marks and starts to soften, about 4 to 5 minutes. Brush the tops with oil, turn over and move to the side of the grill to continue cooking over indirect heat for another 4 to 5 minutes. You can add flavor by brushing fruit with maple syrup, butter, or honey. But if you start with ripe fruit, they really shouldn’t need anything at all!