vegetables Archives - Community Food Co-op

Immunity Tips for Back to School

It’s that time of year when students fill their backpacks with textbooks, notebooks, pens, and pencils as schools once again re-open for the fall. Although a fresh new school year can be full of promise and possibility, it can also bring the not-so-fun season of colds, stomach bugs, and flus.

Below are some simple strategies to support a healthy immune system, keeping the bugs and viruses at bay.

Eat the Rainbow:

Eating a variety of vegetables, fruits, herbs and fungi can help provide the vitamin, minerals, and nutrients necessary to support an optimally functioning immune system. An easy way to approach healthy eating is to think about eating the rainbow; eating vegetables and fruits from across the color spectrum ensures you get enough of the antioxidants, phytonutrients, and anti-inflammatory components that these foods have to offer.

Lean into those leafy greens, blueberries, apples, carrots, peppers, squashes, and garlic to not only make your plate more colorful, but more nutritious as well.

Simply Eat!

One important aspect of diet that often gets overlooked in conversations on food and immunity is eating enough calories and protein in order to power your immune system. Fighting off viruses and bugs takes effort, and your body needs enough fuel to combat these invaders effectively. Making sure that you are eating enough throughout the day is essential for immune health during cold and flu season.

Getting adequate protein is also essential. Protein provides the necessary building blocks for the immune system, it helps in recovery from illnesses, and is required for antibody production. I often recommend folks have snacks handy for between meals that pair a protein with a carbohydrate, such as hummus and crackers or sliced apples and nut butter.

Spice it Up:

Herbs and spices not only help to flavor food, they also are often rich in antiviral, antibacterial, anti-inflammatory, and antioxidant components. Some superheroes of the spice and herb world include:

- Garlic: With antiviral and antibacterial properties, garlic is a dynamo when it comes to staving off illness. To activate the enzyme that releases garlic’s immune boosting components, let the garlic rest after cutting or crushing for about 15 minutes before cooking.

- Turmeric: Not only does turmeric enhance the flavor of many dishes, it also is a powerful anti-inflammatory and antioxidant.

- Thyme: This versatile herb is both antibacterial and antispasmodic. Add it liberally to soups and other dishes to help fight off colds and coughs. The volatile oils (the smelly bits) are most potent and can be inhaled via a strong tea or add the leaves to a hot bath.

Various mushrooms laid out on a blue background.

Munch on Mushrooms:

Mushrooms contain polysaccharides called beta-glucans which act as immunomodulators, meaning they help to balance the immune system, encouraging it to activate when sick and to calm down when overstimulated. All edible mushrooms carry some medicinal benefit when they are cooked — allowing them to be properly absorbed by the digestive tract. Common powerhouses of the medicinal mushroom world include shiitake, lion’s mane, maitake, reishi, and turkey tail (the latter two more easily taken via tincture, powder or capsule).

Feed Your Microbiome:

Cultivating a healthy, diverse, and balanced community of microbes in the gut is an essential component of immunity. Like mushrooms, they are essential for regulating a healthy, well-balanced immune system. When these microbes aren’t at healthy levels or diverse enough, then they can cause immune dysregulation and exacerbate autoimmune issues. You can encourage a healthy microbiome by feeding it foods high in fiber (vegetables, chia seeds, whole grains) and fermented foods such as kimchi, miso, kefir, and kombucha. For further support, probiotics can also be helpful in boosting healthy bacterial populations in the gut.

Fermented kimchi on a plate with chopsticks.

Extra Vitamins:

For an extra boost during cold and flu season, specific vitamins and minerals can be a great addition to your immunity arsenal.

- Vitamin D: Vitamin D helps your immune system recognize and eliminate pathogens quickly while also preventing an excessive response that could be damaging to the body. Unfortunately, if you live year-round in the Pacific Northwest it can be difficult to get adequate vitamin D from sun exposure. Supplementation with D3 can help ensure you obtain adequate levels for healthy immune function. Consult your health care provider for appropriate dosing as it is important to avoid dosing too high as this can cause serious health effects.

- Zinc: Zinc is necessary for the production and proliferation of immune cells. It also can have direct antiviral activity on rhinoviruses and have been shown to decrease the severity and duration of cold symptoms. Foods that are high in zinc include pumpkin seeds, oysters, beef, turkey, Swiss chard, oats, and mustard greens. Supplementation is also an option but be sure to take it with food as zinc can cause nausea on an empty stomach.

- Selenium: Selenium plays an important role as an antioxidant, ensuring the body rids itself of the free radicals that the immune system uses to kill off invaders after those free radicals have done their job. This helps prevent damage to healthy human cells during and after an illness. Brazil nuts have high amounts of selenium and just three per day provide supplement level doses.

By Kelley Garrison, ND

Dr. Garrison is a licensed naturopath at Northwest Life Medicine Clinic who specializes in stress and stress-related conditions such as anxiety, panic disorder, and irritable bowel syndrome. She enjoys working with patients to find the root cause of their symptoms and helps them cultivate the resources needed to feel healthy and resilient. You can find her at nwlifemedicine.com.

Summer Backyard Taco Picnic: Zucchini Tacos

by Jeremy Meadows, former Cordata deli cook

These zucchini tacos are a great way to celebrate the bounty of the season.

It’s summer! Abundance is everywhere! The markets are overflowing with seasonal delights from every corner of Kingdom Plantae. We’re up to our ears in corn, up to our knees in peas, and up to our heads in lettuce (I could go on, but don’t worry, I won’t). And not only are these botanical delicacies at their lowest prices of the year, they are also at peak deliciousness.

So why, when all of this amazing produce abounds, does our typical summer backyard picnic fare consist mainly of hamburgers and hot dogs—including the “fruits of the season” only as an afterthought, if at all?

The answer, counterintuitively, may be traced to the very abundance that we enjoy here in the U.S.

While we are home to only 4.5 percent of the world’s population, we have 11.5 percent of the world’s farmland—more than any other country. And while that hardly seems like a problem, it has enabled us to devote a staggering 67 percent of our arable land to crops—mainly soy and corn—that feed livestock, not people. This, along with the alarming rise of factory farming, has led to an incredible abundance of cheap meat. It has also contributed to the development of a cuisine that is among the least sustainable and, forgive me for saying, least interesting in the world.

Don’t get me wrong, some American food is great. I mean, southern barbecue has to rank up there with Beethoven’s Ninth as one of the supreme achievements of humankind. But, as renowned chef and farm-to-table pioneer Dan Barber points out in his terrific book, The Third Plate, most of the world’s great cuisines were born from hardship, not abundance.

The relative scarcity of farmland in countries like Mexico, Italy, and Thailand has required people there to grow a greater proportion of their crops for human consumption, which is a far more efficient method of extracting calories from the soil than raising livestock. It has also encouraged their much more varied, plant-heavy cuisines. And, let’s face it, if variety is the spice of life, then American life, at least culinarily speaking, is pretty bland in comparison.

So, if we want to develop a truly sustainable, world-class American cuisine, we need to start giving plants their day in the sun.

Zucchini Tacos

INGREDIENTS

1 large zucchini or summer squash
1 large ear of corn
2 cloves thinly sliced garlic
3 limes, 1 zested, 2 quartered for garnish
1 tablespoon oregano leaves
¼ cup olive oil, plus 1 teaspoon, divided
salt
tortillas
½ cup grated cotija cheese
red salsa
cilantro leaves for garnish

METHOD

Trim ends and slice zucchini lengthwise in half, continue halving lengthwise into eight equal spears. Slice each spear in half crosswise resulting in 16 thick wedges. In a bowl, combine zucchini with garlic, oregano leaves, ¼ cup oil, and a large pinch of salt. Marinate for about an hour.
Meanwhile, remove corn husk and chop off the bottom stem end of the cob to make a flat surface. Holding the ear upright, carefully cut vertically down the ear to remove the kernels. Place in a bowl. Add 1 teaspoon of oil and a pinch of salt. Stir to combine.
Once zucchini has marinated, heat a heavy frying pan (preferably cast iron) over medium high heat until very hot. Add corn and smooth to an even layer. Let fry, without stirring, for 30 seconds or until corn begins to blacken slightly. Remove to a bowl and stir in lime zest.
In the same pan add about half of the zucchini (don’t overcrowd) cut side down. Cook for about 30 seconds, just until it takes on a little color, then flip to cook the other cut side the same way. You want the zucchini charred on the outside, but still firm on the inside. Remove to a plate.
Assemble the tacos. Add one or two pieces of zucchini to a tortilla. Top with corn, red salsa, some cotija cheese, and cilantro leaves. Squeeze a little lime juice over each and enjoy!

A Recipe for All Seasons: Roasted Chicken and Vegetables

by Jeremy Meadows, former Cordata deli cook

Through some wonderful symbiotic alchemy, the aromatic vegetables help to flavor the chicken, and the chicken juices impart incredible richness to the vegetables. It’s just delicious.

At the Co-op we are big fans of eating local, seasonal produce whenever possible, which is in keeping with our status as unabashed sustainable-food-movement warriors. We are also crazy about local, seasonal produce simply because we like food that, you know, tastes good. And a good rule of thumb for determining how good (or bad) your produce is going to taste is to determine how far it has travelled to reach your plate. Remember, veggies get jet-lag too!

In the meager months of winter, eating seasonally is a little more challenging. Many of the winter vegetables—especially the root vegetables like parsnips, carrots, rutabagas, etc.—take a little bit of coaxing and cajoling to bring out their full potential.

Not that this is hard. Indeed, a quick toss with some olive oil, salt, and pepper and a little time in the oven is all it really takes to bring out the sugary, savory deliciousness hidden within these curious ground-dwellers.

But if you want to take things to the next level, try this recipe. Through some wonderful symbiotic alchemy, the aromatic vegetables help to flavor the chicken, and the chicken juices impart incredible richness to the vegetables. It’s just delicious. It’s also really easy to make, and adapts well to use most any sturdy vegetables, which is good because rarely a month goes by when I don’t make it at least once.

Roasted Chicken and Vegetables

INGREDIENTS

1 3–5 pound chicken
Several sprigs of thyme
4 cloves garlic, smashed, peel left on
6 tablespoons butter
6 tablespoons soy sauce
3-4 pounds assorted root vegetables, cut into 1”–2” chunks (see note)
8 cloves garlic peeled
3 tablespoons olive oil
Salt
Pepper

Note: In the winter months, I like a mixture of carrots, parsnips, and rutabagas, but use whatever sturdy vegetables you prefer (beets are especially good). Just remember that cooking times vary. The vegetables mentioned cook evenly, but if you add less-dense vegetables, like potatoes, just cut them slightly larger, so that they cook evenly with the denser vegetables.

METHOD

1. Preheat the oven to 450 F.

2. Pat the chicken dry with paper towels. Season the cavity generously with salt and pepper and place thyme sprigs and smashed garlic in the cavity. Truss the chicken. Let sit at room temperature while you prepare other ingredients. (Alternatively, you can use a combination of bone-in chicken pieces such as breasts, thighs, etc., placed on a wire rack over the pan.)

3. Melt the butter in a small saucepan over medium-low heat. Stir in the soy sauce and set aside.

4. Place the vegetables and peeled garlic in an 8" x 13" casserole, or other high-walled dish that will hold them comfortably. Add the olive oil and a large pinch of salt and pepper and toss to coat.

5. Nestle the chicken on top of the vegetables, breast side up. Brush about half of the butter/soy sauce mixture all over the chicken.

6. Roast for about 50–60 minutes or until the chicken registers 165 degrees in the thickest part of the thigh, basting with remaining butter/soy sauce mixture once or twice in between.

7. Remove the chicken to a platter and let it rest for 10–15 minutes. Meanwhile, stir the vegetables and return to the oven while chicken rests.

8. Remove the vegetables from the oven. Carve the chicken and serve with
the vegetables.

Local Vendor: Spring Time Farm

by Meggan Simpson, Downtown Produce

July, 2017

spring time farm nick spring and sarah robinson

Farmers Nick Spring and Sarah Robinson enjoy a quiet moment on their farm in Everson with farm dog Henry.

photo by TwoFish Photography

Here at the Co-op we realize that farming is hard work, seven days a week, and a pretty challenging way to make a living. It is also an integral part of our community and local food system, which is why the Co-op has created programs like the Farm Fund that offer resources to help small farms like Spring Time Farm make their dreams of bringing fresh, nutrient-dense food to their community a reality.

Sarah Robinson and Nick Spring took the next step, with the assistance of a Co-op Farm Fund Next Step grant, and purchased property for their expanding produce and flower farm.

Nick Spring and Sarah Robinson at Spring Time Farm recently received a Next Step Grant—a relatively new Farm Fund program designed to help small farms take the next step and scale up to provide the wholesale market—and we are so happy to help them expand to their very own property. After farming their first four years leasing land, sharing tools, and receiving mentorship from Dusty Williams at Broad Leaf Farm, they are now in the process of moving to their recently purchased 37-acre property where they plan to farm 5 to 7 acres at a time while rotating their crops to ensure soil fertility and health.

Sarah washing lettuce. Look for signs identifying their organic produce and flowers in our stores this summer and support these up-and-coming local farmers.

photo byTwoFish Photography

So where did it all begin for Spring Time Farm? Nick Spring is originally from Portland, Oregon, and was attending Western Washington University in 2012 while running a garden system in town called Bellingham Urban Growers Syndicate (BUGS). You may have seen him bicycling around between classes with rototillers, rakes, and shovels in his trailer, or perhaps you owned one of the 11 plots of land he grew veggies on throughout town. He didn’t grow up farming or gardening but it is in Nick’s genes.

The name Spring Time Farm was the name of the farm Nick’s grandfather ran until he was 90!

Not only was BUGS a transition to reconnecting Nick to his farming heritage and his realization that he wanted to make a career growing food for the community, but BUGS is also how Nick met his amazing and talented partner Sarah Robinson. Sarah grew up in Maryland, went to college in Boston, and spent many years bicycle touring the continent before coming to Bellingham. It was here with the already passionate vegetable-growing Nick that she discovered her love for farming. With the constant and diverse challenges of farming—keeping her mind and body engaged while allowing her to be outside connecting with nature— she was hooked!

Nick with an armfull of giant alliums. The farmers of Spring Time Farm found a natural division of labor with Nick Spring taking the lead on the vegetable side of things and Sarah Robinson using her decidedly green thumb as the lead farmer-florist. Of course, they both frequently work together across all areas of the farm.

photo by Sarah Robinson

Nick and Sarah have been farming together for four years now and the quality and abundance of fruits, veggies, and flowers they bring to the community makes me feel like they have been doing this for so much longer. He is “in charge” of the veggies and she is “in charge” of the flowers, and they have a wonderful employee named Josiah who has been there from the beginning and whose knowledge, hard work, and fresh perspective have been an integral part of their success.

Sarah, Nick, Josiah, and the rest of the crew at Spring Time Farm are always trying new things, looking for new ways to nurture their land and preserve their bodies so they can continue to farm for a very, very long time. And we hope they do!

Nick and Sarah are such a joy to be around, you can see and feel the genuine passion for what they do, and for life in general, shine through in even the smallest interactions with them. You may see them delivering sun-kissed boxes of produce or flowers to either
Co-op store or selling at the Bellingham Farmers Market on Saturdays. Either way, we hope you get a warm and happy feeling when you put something from their local farm into your reusable shopping bag.

nick and sarah jumping for joy during the garlic harvest

Nick and Sarah's enthusiasm for organic farming is contagious. Here they are jumping for joy during the garlic harvest.

photo by Meaghan Flesch

We all benefit from the vibrant local organic farming community in Whatcom County. Maybe you have never grown a vegetable, or just didn’t have time to plant a garden this year, or perhaps all your greens have bolted—don’t fear! Spring Time, Broad Leaf, Terra Verde, Cascadia Mushrooms, Rabbit Fields, Viva Farms, Cedarville, Moondance, Spring Frog, and so many others deliver their
farm-fresh produce to the Co-op to make sure you have delicious and healthful local food to eat.

We know the hard work, dedication to sustainable farming, and connection to nature of these farmers is a large part of what makes the Co-op where you love to shop and Whatcom County such an amazing place to live, eat, and play. Thank you, Hamsters, for supporting your community and all the people who make it go round.

Learn more about the Co-op’s Farm Fund. The fund is supported by donations. You can join your friends and neighbors who support the Farm Fund by donating at any Co-op register or on our website.

Take a closer look at Spring Time Farm.

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, meal planning instructor

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

Have questions? Send them to [email protected]. 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.

Farm Fund Spotlight: Cedarville Farm

by Laura Steiger, Outreach Team

The Cedarville Farm crew harvests and bundles spinach at the certified organic farm located near Deming. After bundling, the spinach will be washed and packed for delivery—perhaps to Cedarville’s 150+ CSA subscribers or to one of the farm’s many wholesale accounts. The final destination may even be the Co-op’s certified organic produce departments..

If you’ve lived in Whatcom County for any length of time, you have likely eaten food grown at Cedarville Farm.

Since 1988, Mike and Kim Finger have been working the loamy soil at their farm along the banks of the Nooksack River just west of Deming, and the Community Food Co-op has been proud to sell their fine produce in our stores since that very first year.

“Mike has been a pure joy to talk to and communicate with through the years. Mike and Kim have twice invited our entire produce team out to tour the farm and see how the things we sell are grown and harvested,” said Dave Sands, Downtown produce manager.

In addition to supplying the Co-op, Mike has several retail and wholesale accounts, participates in the Bellingham Farmers Market, and runs a Community Supported Agriculture (CSA) program serving 150+ members.

Among Cedarville Farm’s accomplishments is being one of the first of three Whatcom County farms to be certified organic.

Among Cedarville Farm’s accomplishments is being one of the first of three Whatcom County farms to be certified organic (Cedarville is number 36 in the state) and, in 1992, establishing the first CSA program north of Seattle (they still have a few original CSA members).

Mike and his farm crew grow about 40 crops including a variety of salad and cooking greens, alliums (varieties of onion and garlic), vegetables galore, tomatoes, and herbs. They also raise broiler chickens, turkeys, and maintain a flock of pastured hens for eggs.

In April 2015, the Co-op Farm Fund secured a low-interest loan for Cedarville Farm in partnership with Industrial Credit Union (ICU). This is the third of six low-interest loans secured by the Farm Fund in partnership with ICU, building on the Farm Fund’s original revolving loan program. The new program allows farms to take out larger loans up to $12,000, build a credit history with ICU—another local, cooperatively run organization—and helps farms tackle impactful on-farm projects that increase resiliency and build the capacity to provide more local food for the Co-op.

As any home gardener knows, weeds are your nemesis and whatever you can do to get ahead of them saves a lot of work in the long run. The same is true on an organic farm, only on a larger scale.

Cedarville Farm used their Co-op Farm Fund secured loan to combat its weedy nemesis.

Cedarville Farm used their Co-op Farm Fund secured loan to combat its weedy nemesis with the purchase of two pieces of cultivation equipment that will dramatically improve the consistency and efficiency of weed control and free staff for the delicate hand labor that simply can’t be accomplished by machine.

Mike purchased a well-cared-for 1970s International Cub cultivating tractor that was used by the Montana State University Extension Service to seed trial crops in Corvallis, Montana. Did you know there was a Corvallis in Montana? Neither did Mike, and he had originally made arrangements to pick up the tractor at the Corvallis that most of us are familiar with in Oregon, but that’s another story.

The cultivating tractor, which hasn’t been manufactured since the early 1980s, is still popular with farmers for two reasons. 1. Its simple, straightforward design makes it easy to maintain and repair on the farm. 2. It is specifically constructed to provide a direct view to the ground, so farmers can precisely navigate between rows without accidentally taking out any precious crops.

Mike’s other purchase was a propane bed flamer aptly branded “Red Dragon” that annihilates weeds with fire.

He is still on the lookout for one more addition to his weeding arsenal—a tractor-mounted inter-row cultivator.

The Co-op’s Farm Fund is happy to play whatever role we can to help Cedarville Farm grow even more farm-fresh food.

As Dave said, “Mike is very generous with his time and his smiles, and we love Cedarville Farm for that reason, among many.”

Donate to the Co-op’s Farm Fund at any register to join us in growing local, sustainable agriculture and supporting local farmers like Mike Finger of Cedarville Farm.

Dear Nutritionist: Caramelize Your Veggies

by Lisa Samuel, Co-op News contributor

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

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I know vegetables are good for me, but I don’t really like them. Do you have any tips for making them delicious?

Dear Member: I get this question so often! One of the simplest tricks to making vegetables more delicious to a picky eater is to roast them. Roasting brings out the natural sugars in the vegetables, caramelizing them and making them taste sweeter. And you can roast all kinds of veggies: cauliflower, broccoli, asparagus, zucchini, mushrooms, kale … the options are endless. In general, just coat them with olive oil and sprinkle with salt and any herbs or spices you like. Roast in a 425°F to 450°F oven until the vegetables are caramelized.

See Lisa's recipe for Whole Roasted Cauliflower and Tahini Sauce.

Whole Roasted Cauliflower and Tahini Sauce

by Lisa Samuel, Co-op News contributor

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.

South of the Border

by Dave Sands, Produce Team

Dave Sands and Primo in Divine Flavor greenhouse

Dave Sands with greenhouse manager Primo at Divine Flavor in Hermosillo.

When the fields up here in the north slow down during our cold season, it’s nice to know our neighbors to the south have our backs.

Last March, I had the opportunity to visit several certified organic and fair trade certified farms in the state of Sonora in Mexico. I was impressed and inspired with the overall quality of these operations and the way they treat their workers. I saw firsthand the positive result of fair trade premiums in the communities near the farms—child care facilities, a tortilla factory and mini mart that sells to farm workers at cost, a full-service dental and medical facility, and even a few soccer fields—all paid for by fair trade premiums.

Well, what is fair trade anyway? According to the Fairtrade USA website: “Fair Trade Certified products were made with respect to people and planet. Rigorous social, environmental, and economic standards work to promote safe, healthy working conditions; protect the environment; enable transparency; and empower communities to build strong, thriving businesses. When you choose products with the Fair Trade label, your day-to-day purchases can improve an entire community’s day-to-day lives.”

During the winter months many of our vegetables, like cucumbers, zucchini, and tomatoes, come from Mexico and we choose to look for Fair Trade certified product when possible. Typically these run a few more cents per pound in cost to us. These few cents per pound really add up when we are talking truckloads going to stores all over the U.S. that choose fair trade.

Organic Brussels sprouts at Covilli Brand Organics in Empalme.

Many of the farming areas we visited in Mexico are home to large seasonal migrant populations, despite a lack of existing infrastructure. We saw some of the ways in which fair trade premiums contribute to the quality of life for these workers and communities.

We sell the certified organic vegetables that these farmers pick, and have always been impressed with the quality.

At the Divine Flavor grape orchards, dorms are being remodeled to provide more space per person per room. Near the town of Guaymas, the workers at Covilli Organics were close to finalizing plans to build a play area for their children. Wholesum Harvest near Hermosillo showed us the area where they are dividing tracts of land to offer housing to returning workers, so they may own their own piece of land within walking distance to work, the soccer field, and the at-cost tortilla factory and mini mart.

We sell the certified organic vegetables that these farmers pick, and have always been impressed with the quality. It was an honor to enrich my perspective and see the whole supply chain in person.

As impressive as the commitment to the social and economic side of things is, the commitment to growing clean, certified organic products was also great to see. These farms were spotless and used very modern growing methods that take care of the land and the water source.

The more acreage that gets converted to organic farming in Mexico, the better. That’s why we support our farm partners in Mexico and wish them all the success in the world.

tour group wearing white overshirts, hairnets, and shoe covers

Dave’s tour group suited up as per requirements to enter the On the Vine tomato and English cucumber growing rooms at Wholesum Harvest.

Eat the Rainbow:

Simply Eat!

Spice it Up:

Munch on Mushrooms:

Feed Your Microbiome:

Extra Vitamins:

By Kelley Garrison, ND

by Jeremy Meadows, former Cordata deli cook

Zucchini Tacos

INGREDIENTS

METHOD

by Jeremy Meadows, former Cordata deli cook

Roasted Chicken and Vegetables

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METHOD

by Meggan Simpson, Downtown Produce

July, 2017

photo by TwoFish Photography

photo byTwoFish Photography

photo by Sarah Robinson

photo by Meaghan Flesch

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 Laura Steiger, Outreach Team

If you’ve lived in Whatcom County for any length of time, you have likely eaten food grown at Cedarville Farm.

by Lisa Samuel, Co-op News contributor

by Lisa Samuel, Co-op News contributor

Whole Roasted Cauliflower

INGREDIENTS

METHOD

Tahini Sauce

INGREDIENTS

METHOD

by Dave Sands, Produce Team

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