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Low FODMAP Double Berry Pecan Crisp

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Staying away from fall favorites such as apples and pears is a must if you are following a Low FODMAP diet.

If you still have frozen bags of summer’s harvest in your freezer then this recipe is for you. You can use whatever mixture of cherries, blueberries, blackberries, and raspberries you have on hand.

Photo by Selva Wohlgemuth

Low FODMAP Double Berry Pecan Crisp

(gluten-free and vegan)
Serves 4-6

Nutritionist Tips: If using frozen berries, allow them to thaw a little bit on the counter before using. Sugar can be replaced with coconut sugar if desired. White rice flour and arrowroot powder can be purchased in small amounts in the bulk section, so you do not need to buy a huge bag just for a single tablespoon. I personally prefer to use butter or ghee but, if you are vegan, coconut oil is just as delicious.

INGREDIENTS

4 cups fresh or frozen berries
2 tablespoons sugar
1 tablespoon arrowroot powder
½ teaspoon cinnamon
¼ teaspoon cardamom
generous pinch sea salt

STREUSEL INGREDIENTS

½ cup gluten-free rolled oats
¼ cup chopped pecans
2 tablespoons dry shredded coconut (unsweetened)
1 tablespoon white rice flour
1 tablespoon sugar
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
generous pinch sea salt
1½ tablespoons coconut oil/butter or ghee, melted

METHOD

Preheat your oven to 350 degrees F. In a medium bowl add the filling ingredients and stir to combine. Scoop the mixture into a small glass or ceramic baking dish, cover with a glass lid or cover with foil, and bake for 25 minutes. Remove from oven, stir, and top with streusel (see below).
To make the streusel combine the rolled oats, pecans, shredded coconut, rice flour, sugar, cinnamon, cardamom, and salt. Stir to combine. Add in the melted coconut oil and mix until the coconut oil is dispersed throughout.
Evenly spread the streusel mixture over the top. Place into oven and bake uncovered for 20-25 minutes or until the crisp is golden. Remove from the oven and serve alone or with a dollop of coconut whipped cream.

More Healthy Desserts

Harvest Apple Crisp
(gluten-free and vegan)
This recipe is lower in calories and sugar than a traditional apple crisp or pie.

Decadent Chocolate Avocado Mousse
(gluten-free and vegan)
Recipe for a delicious dessert that is full of healthy fats and fiber.

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.

Ask the Nutritionist: Magnesium

by Selva Wohlgemuth, Co-op News contributor

April 2018

Selva Wohlgemuth, meal planning instructor

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

Ask the Nutritionist: Getting Sweaty and Staying Hydrated

by Selva Wohlgemuth, Co-op News contributor

July 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: As an outdoor enthusiast, I love to spend many hours on the trails, biking, running, and hiking. Do you have any recommendations on how to best stay hydrated for optimal performance?

As we approach summer, everyone is playing hard outside. With all the fun, strenuous outdoor activities, such as trail running, mountain biking, hiking, etc., we need to make sure we stay hydrated. And by hydrating I do not mean simply drinking a glass of water before and after your workout, or drinking a beer as a tasty hydrating reward after a long grueling ride or hike. There are more factors to address for optimal performance and for overall health and safety.

and by hydrating I do not mean simply drinking a glass of water

In the summer months we naturally have increased water losses as the temperatures soar and our bodies attempt to maintain a core temperature around 98.6 degrees Fahrenheit. Sweating is one of the mechanisms that assist in maintaining this core temperature. If we add additional strenuous exercise to hot summer days, we are going to sweat even more, losing anywhere between 300 milliliters to over 2 liters of sweat per hour depending on the exercise intensity, duration, heat acclimatization, humidity, etc.

Why is this important? Water losses greater than 2 percent of your body weight can impair cognition and performance, whereas severe water losses of 6 to 10 percent of body weight can impact heart function, sweat production, and blood flow to the skin and muscles.

Getting Sweaty

Since sweat not only contains water, but also sodium (salt) and smaller amounts of other electrolytes such as potassium and magnesium, it is important to rehydrate in times of high sweat losses with water that contains some salt. This is especially true if you sweat a lot or tend to have very salty sweat. Although salt content is highly variable between one person to the next, it is estimated that on average about 1 gram of sodium is lost per liter of sweat. That is a lot!

This is important to note because it is often overlooked by recreational athletes who are aware of the importance of staying hydrated and drinking plenty of water before, during, and after their workout, but do not replenish their sodium. This can lead to hyponatremia (low plasma sodium) causing symptoms of bloating, puffiness, weight gain, nausea, vomiting, headaches, confusion, and can possibly even cause death if untreated.

Who would benefit from consuming salt during exercise?

Individuals with natural high-sweat production (about 1.2 liters of sweat per hour).
Those that have very salty sweat—do you have salt crystals on your skin post workout?
Participants in strenuous exercise that is longer than two hours, which I know happens a lot in the mountain biking and hiking community here in Whatcom County.

Euhydration (normal state of body water)

How can you stay in euhydration? Here are some great tips and tricks to keep your performance up and your health in check!

Drink 2 to 4 milliliters of water per pound of body weight 2 to 4 hours before exercise to allow enough time to rid excess fluid and achieve pale yellow urine.
Add a little salt to your pre-workout meal.
Stay hydrated during exercise as able. Some may benefit from a salty snack break. (See above for those who would benefit.)
Athletes can also weigh themselves before and after a strenuous activity to determine sweat losses. For every pound lost rehydrate with 2.5 cups of water. Once again, if sodium losses are high, adding a little salt will be beneficial.
Drink cold beverages to help reduce core temperature and thus improve performance in the summer heat.
Do not restrict salt in post-exercise meals, especially when large sweat losses have occurred.
Avoid drinking alcohol during the recovery period because it has a diuretic effect (stimulates increased fluid loss via urine). Afterwards you can meet up at a local brewery and celebrate the adventures of summer.

So drink up, stay hydrated, add a little pinch of salt, and play hard because summer is just around the corner.

A Recipe Suggestion

yellow juice in jar RefreshME sports beverage

See Selva's simple recipe for RefreshME! Sports Beverage.

Ask the Nutritionist

Baked Crab and Asparagus Spread

by Co+op welcome to the table

When you want an elegant appetizer that will inspire raves, this delightful spread delivers.

Total Time: 45 minutes; 20 minutes active
Servings: 6-8

INGREDIENTS

1 tablespoon olive oil
1 bunch asparagus, trimmed and cut into 1/2-inch pieces
1 cup chopped canned artichoke hearts
1 cup chopped fresh tomatoes
3 cloves garlic, chopped
1 6-ounce can lump crab meat, drained
1/2 teaspoon sea salt
1/8 teaspoon black pepper
2 eggs
1 8-ounce package Neufchâtel or cream cheese, softened
1/2 cup milk
1/3 cup grated Parmesan
2 large pinches smoked paprika
1/4 cup slivered almonds

METHOD

Heat oven to 375°F. Heat the olive oil in a sauté pan, then add the asparagus, artichokes, tomatoes and garlic. Sauté for about 5 minutes until asparagus is just tender. Remove from the skillet and place in a small, oiled baking dish. Stir in the crabmeat, and add salt and pepper.
In a food processor, blend together the eggs, Neufchâtel and milk until fully incorporated. Pour the egg and cheese mixture over the crab and veggies, then top with Parmesan, smoked paprika and almonds. Bake uncovered on the middle rack in the oven for 25 minutes. Remove from the oven and serve hot with toasted baguette slices or crackers.

Reprinted by permission from www.welcometothetable.coop/recipes. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Nutritional Information

210 calories, 14 g. fat, 100 mg. cholesterol, 440 mg. sodium, 10 g. carbohydrate, 4 g. fiber, 14 g. protein

Ask the Nutritionist: Mango a Mango

by Selva Wohlgemuth, Co-op News contributor

May 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I am trying to find creative ways to use mango. Can you please give me your best nutrition tips and recipe inspiration?

Mangoes Are Very Versatile

Besides being super tasty, mangoes are a source of the antioxidant-rich vitamins C and A, as well as folate and potassium. One cup of diced mango provides 100 percent of your daily vitamin C and 35 percent of your daily vitamin A needs. Plus, if you find ripe mangoes in your grocery store there are more ways than one to eat them. Mangoes are a great way to sweeten a recipe without using sugar due to their creamy flesh that is easily blended, sliced, or diced into a wide variety of recipes. You can find mangoes used in everything from salsa, to dressings, to desserts.

Hunting for the Perfect Mango

Before you go hunting for the perfect mango, you must first know how you want to use the mango. There are two types you generally find in the grocery store, manila and ataulfo. The manila is larger in size, and both yellow-orange and green in color. The flesh is firm, lightly sweet and tart, and juicy. However, if they are too ripe their fibers can easily get stuck in your teeth. They have a large pit, but provide a lot of fruit flesh for larger recipes. Manila are the best for immediate snacking, dicing into salsas, or slicing into salads, as they tend to be more resistant to bruising. For summer snacking, simply cut the manila mango on either side of the seed and cut the “cheeks” into slices. Eat these like you would a melon.

The ataulfo on the other hand is much smaller in size, more delicate and softer to the touch, and generally a golden yellow color. They are like nature’s sugar packet. The flesh is very creamy, tender, and mostly free of fibers. This mango is great when blended or pureed to naturally sweeten desserts, dressings, or smoothies. If you find a more firm ataulfo it can also be used in salads or salsas. I personally love a small slice of ataulfo mango in fresh rolls or simply paired with ripe avocado slices for a transcending tropical dessert.

However, mangoes may not be for everyone due to their high fructose content. Some individuals have either a genetic or conditional fructose intolerance which may lead to GI distress if consumed in large amounts. If you are struggling with a fructose intolerance, or are currently following a low FODMAP diet, then mangoes are best avoided or enjoyed in small amounts. Replace mango with other tropical favorites like pineapple or papaya.

My Favorite Ways to Use Mango

Dice up into a salsa
Blend into a dressing
Whip up with Greek yogurt
Roll up in fresh rolls
Pair with avocado
Cut up like a melon
Throw into a salad
Blitz into a smoothie
Drizzle with lime juice and coconut milk
Stir into chia pudding
Heat up with a pinch of cayenne
Freeze into popsicles

A Recipe Suggestion

See Selva's recipe for Chipotle Spiced Mango Pico de Gallo.

Ask the Nutritionist

Tuscan Bean & Pasta Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Keeps fresh like a charm and it's vegan and gluten free! For the perfect work lunch, place 1 1/2 cups fresh baby spinach in the bottom of your food container and top with the bean and pasta mixture. Then shake the container to combine prior to eating.

INGREDIENTS

For the marinade:

4 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon apple cider vinegar
3/4 teaspoon Italian seasoning
1 clove garlic, finely minced
2 teaspoons honey
½ teaspoon sea salt
¼ teaspoon ground black pepper

For the salad:

1 16-ounce can garbanzo beans, drained and rinsed
2–3 cups cooked whole-wheat rotini pasta (substitute
with gluten-free bean pasta)
3 tablespoons sundried tomatoes, chopped
1 cup finely diced zucchini (1 medium)
¼ cup parsley, finely chopped
¼ cup red onion, finely diced
baby spinach*

METHOD

Mix together the olive oil, lemon juice, vinegar, Italian seasoning, minced garlic, honey, sea salt, and pepper
in a large bowl and set aside.
Cook the pasta according to package instructions.
Drain, rinse under cold water, and drain again.
Add the garbanzo beans, pasta, sundried tomatoes, diced zucchini, parsley, and red onion and mix to combine.
For best flavor allow the bean/pasta mixture to marinate
3 hours or overnight.
Season with additional salt and pepper if desired.
Toss with fresh baby spinach prior to serving.

Get More Tips for a Healthy New Year

Read Selva's January 2017 column and get her recommendations for an easy, healthy weekday routine.

Ask the Nutritionist: Healthy New Year

by Selva Wohlgemuth, Co-op News contributor

January 2017

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: What is your top recommendation for a healthy start in the New Year?

Dear Member: The short answer is to change your weekday routine into a healthy routine! Make every workday count!

Many of us spend most of our working hours sitting and typing. In addition, work environments can greatly impede the ability to make easy healthy choices. Therefore, it is important to become an advocate for your own health. This perspective alone can greatly enhance wellness throughout the workday.

Planning in advance can be the biggest first step towards an enhanced daily work routine. Many people may get breakfast on the go (or skip it completely), eat lunch out, and snack on processed goodies between meals. These eating habits can be positively changed by following seven tips towards workday wellness.

Always Take Time to Eat a Balanced Breakfast

Eating breakfast in the morning can help your mind and body stay fit and fueled throughout the day. Skipping breakfast entirely or grabbing a coffee and a muffin can cause your blood sugar to roller coaster and your energy level to wane. Adding protein to your morning meal can balance blood sugar levels and stabilize appetite. Some meal ideas include:

Two-egg veggie scramble with corn tortillas and refried beans
Apple and two tablespoons peanut butter
Steel-cut oats with chopped almonds, ground flaxseed, berries, and plain Greek yogurt
Chia seed pudding with coconut milk and bananas
Whole-wheat toast topped with avocado, soft boiled eggs, sliced tomato, salt and pepper
Dinner leftovers!

Arm Yourself with Healthy Snacks

When hunger strikes between meals, it is best to be prepared. Stocking healthy snacks at work, whether in the staff refrigerator or in your drawer, can set you up for success. Bring a bag of fresh cut veggies and hummus, whole fruit, nuts, or seeds for easy eating.

Know All Your Ingredients

Although the best option is to bring lunch from home, it can be difficult to always be prepared. Therefore, create a list of restaurants or grocery stores nearby that offer whole food choices. If you can identify every ingredient in your meal, then you are in the clear! Plus you get the benefit of walking back and forth.

Build the Perfect Work Lunch

A good starting point is to make sure you have all your macronutrients covered in your meal: complex carbohydrate, protein, and fat … and of course plenty of veggies. An easy rule to live by is 2 cups non-starchy veggies (variety is best), 1/2 to 1 cup whole grains/starchy veggies, 3 ounces of lean protein (fish, eggs, tempeh, legumes, chicken, etc.), and tasty fat-rich toppings (1 tablespoon extra-virgin olive oil, 1/2 avocado, or 1/4 cup nuts and seeds). This combo will help keep you full and fueled until dinner.

Bring a Water Bottle And Put It in Plain Sight

Staying adequately hydrated is key in monitoring appetite and staying focused. Keeping a water bottle on your desk can be an effective gentle reminder to drink throughout the day. Aim for 9 to 13 cups of fluid per day.

Keep Moving

Adding 5-to-15-minute movement breaks into your day can help support circulation, reduce stress, and help regain focus. Try to break every one to two hours to stretch and move your legs. Great ways to add movement into your day include:

Cut your lunch in half: eat the first half and walk the second
Walk to your favorite lunch location
Walk up and down a few flight of stairs
Stretch at your desk.

Create a Spirit of Wellness

Sometimes the work environment is the most difficult aspect to change. Being an advocate for workday wellness can be challenging but may also inspire others to join. Even making simple changes in your day-to-day work routine can positively impact those around you.

A Recipe Suggestion

In the spirit of making lunches easy, quick, and tasty, I have a delicious recipe for you—Tuscan Bean & Pasta Salad. It meets the guidelines for building the perfect work lunch, and it is vegan and gluten-free to boot. You can even bring this to a work potluck because it keeps fresh like a charm.

Ask the Nutritionist

Laotian-style Squash Soup

by Travis Meyer, Cordata grocery

This recipe has become a Thanksgiving tradition for Cordata Grocery Manager Travis Meyer. Travis uses plenty of fish sauce and garlic, and prefers to use bacon (but it would be equally delicious with the Co-op’s in-house sausage, or tofu for vegetarians).

INGREDIENTS

1 butternut squash, 2 pounds
1 package tofu (or sausage or bacon)
5 tablespoons vegetable oil
1 large onion, diced
3 to 4 cloves garlic, diced
1 large tomato, chopped (optional)
2 1/2 cups water or stock
1 can coconut milk, about 2 cups
1/2 teaspoon cayenne
2 to 4 tablespoons fish sauce, to taste (optional)
Salt
Pepper
1/4 cup fresh cilantro leaves for garnish (optional)

METHOD

Preheat the oven to 350 F. Cut squash in half and put in a casserole dish. Cover tightly with aluminum foil and bake until soft, about 1 hour. Remove from oven, cool, and remove seeds and strings. Scoop pulp into a bowl.
While the squash is baking, cook your protein of choice (bacon, sausage, or tofu) and set aside. For tofu, dice and fry in 3 tablespoons oil over medium high heat. Rotate until browned on all sides.
In a large saucepan, sauté onion in the remaining oil over medium heat until transparent. Add garlic and sauté briefly. If using tomato, stir in and cook until softened, about 5 minutes. Add squash, water or stock, and coconut milk. Bring to a boil, remove from heat.
Add cayenne, optional fish sauce, and salt and pepper to taste. Mix by hand or with a blender for a finer puree. When mixed to your satisfaction, stir in protein. Garnish with cilantro, if desired.
Serve hot with a thick slice of multi-grain bread.

Smoked Tomatoes Evoke the Sensation of Summer

by Jeremy Meadows, former Cordata deli cook

sundried tomato bruschetta on cutting board

The sweet and smoky tang of these tomatoes is the quintessence of summer, and one taste will remove you from the perpetual gloom of our Northwest winter right back into the halcyon days of summer.

The senses of taste and smell have an uncanny ability to produce in us powerful and vivid memories, an ability that is unrivaled by the other senses. Many of us have experienced a flurry of images and associations from our past life when encountering a certain flavor or aroma.

For instance, anytime I catch a whiff of Nag Champa incense I am immediately transported back to my adolescence with such intensity that I can almost hear the Beatles’ White Album wafting through the blacklight.

Indeed, the author Marcel Proust famously credited the experience of tasting a Madeleine—a cookie he had enjoyed as a child—with bringing on the flood of memories that inspired his opus, A Remembrance of Things Past.

The scent of an ex’s fragrance or the taste of your grandmother’s lasagna—they can make the past palpable.

I say it’s time we use the power of these senses to good effect.

Winter is coming, and before long we’ll be pining for sunshine and feeling the effects of vitamin D withdrawal. But thankfully, there is a remedy—smoked tomatoes. The sweet and smoky tang of these tomatoes is the quintessence of summer, and one taste will remove you from the perpetual gloom of our Northwest winter right back into the halcyon days of summer.

So go out and snatch up what remains of the local tomato harvest, fire up the barbecue one more time, and prepare your spirit for the dark days to come. Then, several months from now, pull this magical ingredient out of your freezer, stir it into your favorite winter stew or tomato sauce, and prepare to be transported.

These can replace (and will be much better than) canned tomatoes in any recipe that would benefit from a smoky fresh tomato flavor.

Smoked Tomatoes

INGREDIENTS

tomatoes (as many as you’d like) sliced lengthwise in half
salt
black pepper
sprigs of fresh herbs (I use a combination of thyme, rosemary, and oregano)
olive oil
1 or 2 handfuls of fruitwood chips (I use applewood)

METHOD

Place the tomatoes cut side up on a grill-proof tray (e.g., an aluminum foil grill tray). Season each tomato with a large pinch of salt and pepper and an herb sprig. Let sit for 30 minutes or so.
Meanwhile, fire up your charcoal grill with 3 or 4 handfuls of charcoal (or use another smoking apparatus if you prefer). Once the flame dies down add the wood chips directly to the hot coals and replace the grate. Drizzle a few drops of olive oil over each tomato, then place the tomato tray on the grill grate and close the lid. Adjust the dampers on your grill so that they are about 1/4 to 1/3 open.
Cook the tomatoes over low heat for at least an hour, or until they shrink to a little more than half of their original size. Remove from the grill then pack tomatoes, including herb sprigs, into freezer-proof containers. Cover with olive oil and let cool to room temperature.
Use immediately, refrigerate up to a month, or freeze for up to six months.

Whole Roasted Cauliflower and Tahini Sauce

by Lisa Samuel, Co-op News contributor

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Whole Roasted Cauliflower

INGREDIENTS

1 head cauliflower, tough leaves removed and stem trimmed
1 cup white wine
1 tablespoon sea salt, plus extra for sprinkling at the end
1 teaspoon whole coriander seed
1 teaspoon whole cumin seed
1 teaspoon red pepper flakes
¼ cup extra virgin olive oil, plus extra for drizzling at the end
Handful of parsley or cilantro
2 bay leaves

METHOD

Preheat oven to 475 F.
Place cauliflower in a pot and add enough water to cover (or almost cover). Add wine and seasonings. Stir. Bring the broth to a boil and then reduce to a simmer, cooking about 20 minutes or until the cauliflower is very tender. Use a fork to test. It should slip in and out very easily.
Remove the cauliflower from the water, brush with olive oil, and place on a baking sheet or an oven-safe skillet. Place in the oven and let roast for about 45 minutes, or until very dark and beginning to blacken in some spots.
Remove from the oven and drizzle with extra olive oil and a sprinkling of sea salt.
Serve warm or at room temperature with tahini sauce and zhug (Yemeni hot sauce).

Tahini Sauce

INGREDIENTS

1 cup tahini
1 clove garlic, ground to a paste with a little salt
3 – 4 tablespoons freshly squeezed lemon juice
Zest of one lemon
½ teaspoon sea salt
Water

METHOD

Add tahini paste to a large bowl. Add garlic, lemon juice, lemon zest, and about ½ teaspoon sea salt. Whisk together with a fork, making a thick paste. It will turn a strange color and consistency and you’ll think you’ve ruined it.
Add cold water, a few tablespoons at a time, until the tahini becomes the consistency of a thick sauce. Taste for lemon and salt and adjust, as desired.

Tahini sauce will keep in the refrigerator for one week.

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Low FODMAP Double Berry Pecan Crisp

INGREDIENTS

STREUSEL INGREDIENTS

METHOD

More Healthy Desserts

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

April 2018

Magical Magnesium

Magnesium Deficiency/Insufficiency

How Can You Get More in Your Diet?

What About Magnesium Supplements?

CALM Magnesium (magnesium citrate)

Magnesium Glycinate

Epsom Salts

Sources of Magnesium from Food

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Co-op News contributor

July 2017

Getting Sweaty

Who would benefit from consuming salt during exercise?

Euhydration (normal state of body water)

A Recipe Suggestion

Ask the Nutritionist

by Co+op welcome to the table

INGREDIENTS

METHOD

Nutritional Information

by Selva Wohlgemuth, Co-op News contributor

May 2017

Mangoes Are Very Versatile

Hunting for the Perfect Mango

My Favorite Ways to Use Mango

A Recipe Suggestion

Ask the Nutritionist

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

INGREDIENTS

METHOD

Get More Tips for a Healthy New Year

by Selva Wohlgemuth, Co-op News contributor

January 2017

A Recipe Suggestion

Ask the Nutritionist

by Travis Meyer, Cordata grocery

INGREDIENTS

METHOD

by Jeremy Meadows, former Cordata deli cook

The senses of taste and smell have an uncanny ability to produce in us powerful and vivid memories, an ability that is unrivaled by the other senses. Many of us have experienced a flurry of images and associations from our past life when encountering a certain flavor or aroma.

Smoked Tomatoes

INGREDIENTS

METHOD

by Lisa Samuel, Co-op News contributor

Whole Roasted Cauliflower

INGREDIENTS

METHOD

Tahini Sauce

INGREDIENTS

METHOD

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