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Zesty Marinated Asparagus

by Melissa Elkins, Co-op Admin Team (and former Sassy Sampler blogger)

This zesty dish is perfect for our short but satisfying asparagus season.

Zesty Marinated Asparagus

INGREDIENTS

¾ cup balsamic vinegar
1 garlic clove, minced
1 tablespoon Dijon or stone ground mustard
¾ cup extra virgin olive oil
2 pounds fresh asparagus, trimmed and cut into 2½" pieces
2 teaspoons grated lemon zest
¼ cup chopped fresh parsley
½ teaspoon sea salt
½ teaspoon fresh ground black pepper

METHOD for the BALSAMIC VINAIGRETTE

Combine the vinegar, garlic and mustard in a bowl with a whisk. Add a pinch of sea salt and whisk.
In a steady, slow stream add olive oil to the mixture, whisking constantly. Set aside and proceed with recipe.

METHOD

Bring a large pot of water to a boil. Blanch asparagus just until tender and
bright green, about 1 minute.
Plunge asparagus into a bowl of ice-cold water to halt the cooking process.
Drain asparagus and place in a large resealable plastic bag (or leak-proof container).
Pour in vinaigrette and seal bag. Mix asparagus with vinaigrette thoroughly.
Refrigerate at least 3 hours (or overnight), turning bag occasionally.
Just before serving, drain vinaigrette into a bowl.
Arrange asparagus on a serving platter and sprinkle with lemon zest, parsley, salt, and pepper.
Serve reserved vinaigrette in a small dish on the side.
Don’t leave out the parsley and lemon zest—they add the extra “zesty” to the dish.

You can also make this with store-bought balsamic vinaigrette—use 1½ cups.

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

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.

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.

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.

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.

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.

Natural Vegan Blueberry Jam

By Dreena Burton, Contributing Author

photo of a toasted bagel with vegan blueberry jam

This 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!

Recipe reprinted from Plant-Powered Families by Dreena Burton, published by BenBella Books.

Photo courtesy of Nicole Axworthy.

Natural Vegan Blueberry Jam

By Dreena Burton
Makes 1¾–2 cups

INGREDIENTS

3–3½ cups (roughly 1 pound) whole blueberries (can substitute raspberries, sliced/chopped strawberries, or a combination of the three; see note)
½ packed cup finely chopped pitted dates (see note)
2–3 pinches sea salt
2 teaspoons ground black or white chia seeds
½–1 teaspoon lemon zest to taste
Extra sweetener to taste (optional; see note)

METHOD

Combine the berries, dates, and sea salt in a saucepan over medium-low heat. Allow the mixture to heat up so the fruit breaks down and begins to bubble, then reduce heat to low, cover, and let simmer until the fruits break down further, about 10 minutes.
Add the chia and lemon zest, and let cook for another 3–5 minutes until the chia helps the jam thicken. Taste, and add extra sweetener if desired.
Let cool, then refrigerate.

Berries—

Measuring 3 cups of berries can produce quite variable amounts—for instance, if measuring whole strawberries, just a few can fill up 1 cup. So, for larger berries like strawberries, simply slice them a few times or roughly chop before measuring. A standard 1-pound clamshell container of strawberries is 3–3½ cups chopped strawberries.

Dates—

The dates will darken the mixture slightly if using strawberries or raspberries instead of blueberries. Still, they don’t darken it much, and also help thicken the jam. Give them a try: it’s a different twist on jam, but it’s delicious!

Sweetener—

I don’t normally add extra sweetener, as I find the dates usually lend enough sweetness. However, depending on the type of berries used, and their ripeness, you may desire a touch of extra sweetener. Options include a few tablespoons of coconut sugar, a drizzle of pure maple syrup, or a few pinches of stevia.

Fresh Blueberry Squares

For even more blueberry goodness, try Dreena's Fresh Blueberry Squares recipe. They are vegan, nut-free, gluten-free, and oil-free.

Dreena says: "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.

You can also use frozen blueberries in this recipe, but while fresh blueberries are still abundant in markets, why not go for fresh?!"

About the Author

photo of vegan cookbook author and blogger dreena burton

Dreena Burton is one of the pioneering vegan cookbook authors. Vegan for more than 25 years, Dreena is also a mom to three “weegans.” She has charted her journey as a plant-based cook and mother of three through five bestselling cookbooks, including her most recent and beloved title Plant-Powered Families. Dreena has also collaborated with renowned plant-based physician Dr. Barnard on The Cheese Trap, and co-authored their most recent Cookbook for Reversing Diabetes.

Specializing in oil-free, whole-foods vegan recipes, Dreena’s secret ingredient is her passion. Reputed for reliability, her recipes bring whole foods together in unexpected ways to yield delicious flavors and rich textures. Dreena’s recipes are regularly featured by groups including Forks Over Knives, Engine 2 Diet, UC Davis Integrative Medicine, Kris Carr, Blue Zones, The Humane Society, and The Food Network.

Connect with Dreena’s online kitchen and community at www.dreenaburton.com.

Mixed Berry Crumble

by Co+op, welcome to the table

Serve this crumble warm with a scoop of ice cream and you can't miss. Vary the flavors by adding a teaspoon of cinnamon to the topping, or change the balance of berries in the mix. Substitute a gluten-free flour blend if you prefer.

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.welcometothetable.coop.

Mixed Berry Crumble

Total Time: 40 minutes; 15 minutes active
Servings: 8

INGREDIENTS

1 cup rolled oats
3/4 cup light brown sugar
3/4 cup whole wheat pastry flour
1/2 teaspoon salt
2 teaspoons lemon zest
1/2 cup unsalted butter, melted
4 cups fresh strawberries, stems removed
2 cups fresh raspberries
1 cup fresh blueberries
2 tablespoons sugar
1 tablespoon arrowroot or cornstarch
1 teaspoon vanilla

METHOD

Heat the oven to 400 F.
In a large bowl, combine the oats, brown sugar, flour, salt, and zest.
Add the melted butter and stir to mix. Reserve.
Place the berries in a 2-quart baking dish and sprinkle with sugar, arrowroot or cornstarch, and vanilla. Toss gently to coat, until well combined.
Crumble the oat mixture over the berries in the dish.
Bake for 25 minutes, or until the topping is golden and the juices are thick and bubbly all the way around the dish.
Let cool on a rack for 5 minutes before serving.

Nutritional Information
270 calories, 12 g. fat, 30 mg. cholesterol, 160 mg. sodium, 39 g. carbohydrate, 5 g. fiber, 3 g. protein

by Melissa Elkins, Co-op Admin Team (and former Sassy Sampler blogger)

Zesty Marinated Asparagus

INGREDIENTS

METHOD for the BALSAMIC VINAIGRETTE

METHOD

by Alissa Segersten, Cookbook Author and Food Blogger

Cashew Orange Date Balls

INGREDIENTS

METHOD

About the Author

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 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, 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 Alissa Segersten, Contributing Author

Chocolate Raspberry Tart

INGREDIENTS

METHOD

About the Author

By Dreena Burton, Contributing Author

Natural Vegan Blueberry Jam

INGREDIENTS

METHOD

Berries—

Dates—

Sweetener—

Fresh Blueberry Squares

About the Author

by Co+op, welcome to the table

Mixed Berry Crumble

INGREDIENTS

METHOD

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