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Asparagus and Bell Pepper Quiche

by Renee Russel

asparagus bell pepper quiche with tomatoes

The fresh taste of asparagus shines in this irresistible quiche!

Total Time: 40 minutes
Servings: 4-6 slices

INGREDIENTS

Filling

  • 1/2 pound asparagus, trimmed and cut into 1-inch pieces
  • 1/3 cup red pepper, diced
  • 1/2 cup shredded cheddar cheese
  • 1 pre-made 9-inch pie crust

Quiche

  • 6 eggs
  • 2 cups half and half
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon dried thyme
METHOD
  1. Preheat oven to 325°F.
  2. Bring a small pot of salted water to a boil, and gently steam or blanch the asparagus and peppers
    until al dente, roughly 3 minutes. Drain and cool.
  3. In a medium-sized bowl, combine the cooked vegetables and cheese. Mix well and scoop the filling
    into the pie shell.
  4. Crack the eggs and add them to the bowl. Beat them slightly, then whisk in the half and half and spices.
    Pour the mixture into the pie shell, over the vegetable filling.
  5. Bake on a center rack in the preheated oven until completely set.

Recipe by Renee Russel for Welcome to the Table. Reprinted by permission from WelcometotheTable.coop. Find more recipes and information about your food and where it comes from at www.welcometothetable.coop.

Nutritional Information

674 calories, 51 g. fat, 62 mg. cholesterol, 836 mg. sodium, 44 g. carbohydrate, 9 g. fiber, 17 g. protein

Spring Asparagus Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

asparagus salad with hard-boiled eggs and onions in bowl next to egg shells

Every spring the appearance of fresh, seasonal asparagus coincides with the popularity of eggs during the Easter season. These two seasonal favorites combine in this delicious vegetarian recipe.

Spring Asparagus Salad

Makes 2–4 servings (serve as an entree or a side)
INGREDIENTS

For the Olive Oil Vinaigrette:

  • 1 1/2 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey
  • 1/4 teaspoon sea salt
  • 1/4 medium red onion, thinly sliced

For the Salad:

  • 2 pasture-raised fresh eggs
  • 1 bunch asparagus
  • fresh cilantro or parsley, chopped
  • 2 lettuce leaves (garnish)
METHOD
  1. Mix together the olive oil, vinegar, honey, and sea salt until the salt is dissolved.
    Add the thinly sliced red onion and mix well. Allow the onions to marinate in the
    dressing for about 15 minutes.
  2. Meanwhile, fill a small saucepan with fresh water and bring to a boil. Gently pierce the “butt” ends of the egg with a push pin or small needle. You want to make sure not to push in too far, just enough to pierce a hole in the shell. Gently add the eggs to the boiling water and reduce the heat to medium. Allow the eggs to simmer uncovered for 10 minutes. Once the 10 minutes are up, quickly rinse the eggs under cold water and set aside on a dry towel to cool further.
  3. While the eggs are boiling, place a steamer basket into a large pot and fill with water just so the water is under the basket. Gently bend each asparagus spear at the bottom end until it naturally snaps. Discard the ends in the compost or save for a future asparagus soup. Place the asparagus into the steamer basket, cover the pot, and bring the water to a boil. Cook for about 3–5 minutes or until the asparagus is bright green and tender. Be careful not to overcook the asparagus, otherwise it will turn green-brown. Once the asparagus has reached optimal color and tenderness, quickly rinse the asparagus in cold, running water for about 30 seconds to stop the cooking process.
  4. Salad Assembly: Place the lettuce leaves in a serving dish and top with steamed asparagus. Evenly pour the vinaigrette with the marinated onions over the asparagus and top with the sliced hard-boiled eggs. Sprinkle the eggs with chopped cilantro or parsley, freshly ground pepper, and a bit of sea salt. Serve immediately.

Current Health Studies on Eggs

See Selva's story from the April 2017 issue of the Co-op News to learn about the current dietary recommendations regarding egg consumption.

Summer Backyard Taco Picnic: Zucchini Tacos

by Jeremy Meadows, former Cordata deli cook

grilled zucchini tacos corn tortillas

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.

taco ingredients corn tortillas pico de gallo corn cheese zucchini limes

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
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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!

Summer Zucchini Pasta

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

a serving of yellow zucchini pasta topped with fresh herbs seved on a stoneware plate

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
zucchini noodle pasta
METHOD
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

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.

Bellingham Pasta Co. Lasagna

by Katie Hinton, owner of Bellingham Pasta Co.

a perfect serving of vegetable lasagne made with Bellingham Pasta Co fresh lasagna sheets displayed on a white place with fork/knife

Making lasagna with fresh pasta is fun and easy.

The fresh noodles don’t require cooking before assembling the lasagna.

When layering your pasta, remember to leave space for the noodles to expand because the moisture in the sauce, vegetables, and cheeses is absorbed by the noodles during baking.

Watch Katie assemble and bake a lasagna using fresh pasta sheets in a short video.

Vegetarian Lasagna

INGREDIENTS
  • 1 package of Bellingham Pasta Co. fresh lasagna sheets
  • 32 ounces marinara sauce
  • 16 ounces mozzarella, sliced
  • 16 ounces ricotta
  • 1 egg
  • 8 ounces grated pecorino Romano or Parmigiano-Reggiano
  • 4-5 cups of your favorite sliced veggies: mushrooms, zucchini
    or eggplant (peeled and lightly salted) all work well
  • salt
  • pepper
  • olive oil
METHOD
  1. Preheat oven to 375 F.
  2. In a bowl, combine ricotta, egg, half the grated Romano or Parmigiano-Reggiano, salt, and pepper.
  3. In bottom of baking dish, drizzle olive oil and smear a few tablespoons of marinara.
  4. Assemble four layers:
    • In each layer: pasta (not too close as they will expand), marinara, and alternate between ricotta mix and mozzarella (ending with mozzarella in final layer).
    • Add veggies in first layer (lower two if needed).
    • Top with remaining half of grated Romano or
      Parmigiano-Reggiano.
  5. Cover with foil and bake 45–50 minutes at 375 F. Remove foil and bake 5–10 minutes until bubbly and browned.

More About Bellingham Pasta Co.

Learn more about Bellingham Pasta Co. and their fresh, local quality pastas available at the Co-op.

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
  1. In a microwave-safe glass or ceramic bowl add a 1-cup serving of cooked and cooled steel cut oats.
  2. Add the blueberries, and non-dairy milk.
  3. Reheat in microwave for about 3 minutes.
  4. 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.

Super Green Chia Pudding

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

photo of super green chia puddling in a glass topped with fresh raspberries and granola

This recipe from Selva Wohlgemuth is rich in magnesium, vitamin C, and probiotics, and is a great way to enjoy a treat that is full of whole foods ingredients.

It can be served for breakfast or as a dessert.

Super Green Chia Pudding

Makes 2 servings.

INGREDIENTS
  • 1 large banana
  • 1 cup plain whole milk yogurt
  • 1/2 cup unsweetened almond milk
  • 2 handfuls baby spinach
  • 2 tablespoons maple syrup
  • Pinch of sea salt
  • 5 tablespoons chia seeds
  • 1/4 cup of your favorite granola
  • Fresh berries
METHOD
  1. In a blender combine banana, yogurt, almond milk, baby spinach, maple syrup, and sea salt. Blend on high speed until smooth. Adjust sweetness to taste with maple syrup.
  2. Pour into a glass bowl and stir in the chia seeds. Cover and refrigerate for at least 6 hours or preferably overnight. Stir occasionally.
  3. Spoon the mixture evenly into two mason jars, or serving glasses, and top with your favorite granola and fresh berries. Enjoy!
  4. Optional: If too thick for your preference, add more almond milk to chia pudding.

Ask the Nutritionist: Falling Back into a School Routine

by Selva Wohlgemuth, Co-op News contributor

September 2018
Selva Wohlgemuth, meal planning instructor

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

ranch dressing recipe for peppers, carrots, and snap peas

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.

Deli Sandwich Magic

by Ayesha Wise, Downtown Kitchen Assistant Manager

July 2018
Large Ciabatta bread sliced for display.

Co-op Deli + Avenue Bread = A Match Made in Sandwich Heaven

Our Banh Mi and Cubano are both built on Avenue Bread’s ciabatta; a white-flour, Italian-style bread with a spongy consistency similar to French baguettes.

As you may have noticed, the Co-op is sporting some new grab-and-go sandwiches. We started producing them at the end of 2017 and I am excited to present our new partnership with Avenue Bread Bakery, which is taking our sandwiches to an even higher level of deliciousness.

The new sandwich options include the Rueben, Cubano, Banh Mi, our daily breakfast English muffins, and the newest release, a vegan chickpea salad sandwich. The Co-op takes pride in partnering with local businesses, and so does Robin Shrestha, wholesale manager at Avenue Bread.

taking our sandwiches to an even higher level of deliciousness

“My favorite part of working at Avenue Bread is being part of the Bellingham community and providing fresh bread every day to everybody in the community. I love the fact that we sell our bread to grocery stores, restaurants, the university, and the hospital, and at the end of the day we also provide bread to the food bank, the Lighthouse Mission, and other local charities.

“I was introduced to Avenue Bread when I got some of their bread through the Bellingham Food Bank for few months during a rough time in my life, and I am very appreciative of the owners, Wendy and John, for everything they do for the community.

“We are also very proud of launching our new line of Avenue Craft bread, so we can promote local farmers and local businesses. Avenue Craft is made entirely with flour from Cairnspring Mills, which is buying and milling local grain, and Fairhaven Organic Flour Mill, both located in Burlington,” said Robin.

The bakery also sources ingredients from Skagit Valley Malting, and Barbie’s Berries and Dairy Distributing, both in Bellingham.

As for sustainability, nothing goes to waste.

Avenue donates all day-old loaves from grocery stores to local charities, they compost and recycle pretty much everything (including plastic wraps), and all of their packaging is recyclable.

Our new partnership with Avenue Bread Bakery just goes to show that everything is better (and in this case, tastier) when we work with our friends!

Meet the Sandwiches

Vegan chickpea sandwich sliced in half.

Vegan Chickpea Salad

Coarsely chopped garbanzo bean salad that includes celery, carrots, and just the right touch of spice to add a slight bite. It is topped off with tomatoes and crisp lettuce, all atop Avenue’s 8-inch sub.

Cubano sandwich made fresh in Bellingham Community Food Co Op's deli.

The Co-op Cubano

Beeler’s Pure Pork Sliced Ham, housemade pulled pork, dill pickles, and yellow mustard all topped with Swiss cheese. Grab one of these tasty sandwiches to grill at home (if you can wait that long to eat it)!

A Banh Mi sandwich sliced in half on a white plate with a sprig of parsley.

Vegetarian Banh Mi

Sweet chili tofu, tomatoes, lettuce, and housemade Banh Mi vegetables that have been marinated for at least 24 hours in a rice vinegar mixture are complemented by in-house sriracha vegenaise and cilantro chutney.

Pastrami Reuben sandwich sliced in half at the Bellingham Co Op deli.

Pastrami Ruben

This sandwich comes stacked with Double L Ranch Meats Beef Pastrami, Bubbies Sauerkraut, our housemade Reuben dressing, and sliced Swiss cheese. Built on Avenue’s Deli Rye made with Fairhaven Organic Flour Mill’s organic rye flour. 

Ham, egg and cheese breakfast sandwich downtown Bellingham at the Co Op.

Breakfast Sandwiches

Last but not least, we also switched to using Avenue’s English muffins on all of our breakfast sandwiches, which you can find on the hot bar every morning or anytime in the Co-op bakery café grab-and-go where your barista will gladly heat it up for you on the panini press.

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.

Buckets of fresh 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.

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.

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.

A Guide to Winter Squash

Choosing a winter squash can be confounding. Use this helpful guide to learn about some of the common varieties, along with their attributes and best uses.

Savory Stuffed Pumpkin

This recipe has become a favorite of Co-op staff and shoppers. With a few tweaks it could easily be vegetarian or vegan. Give it a try this winter or make it the centerpiece for your Thanksgiving!

Stuffed Delicata Squash

This simple, delicious stuffed squash recipe is easily adapted to include your favorite ingredients.

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