vegetarian Archives - Community Food Co-op

Celebrating Red Wine Day with some Co-op Favorites

August 28 is Red Wine Day! There's no better way to celebrate than with a good meal and a gorgeous wine to pair.

Not sure where to begin in the vast red wine aisle? We've got you covered. Below are three late-summer recommendations from Tim, our wine expert. We have something for every budget and preference.

In general, Tim suggests a chillable red as we are still in the heat of summer.

Let us know what bottle of wine you're celebrating with on Instagram (@communityfoodcoop), Twitter (@TheCoopInBham), or Facebook.

Paul Dolan, Mendocino Zinfandel 2020, $17.99

This Zin has notions of rich berries, such as black raspberry, along with vanilla, pipe tobacco, spice cabinet, fresh plums, and orange peel tea. This wine is for those who enjoy a forward and concentrated wine, with a balance of zest from the fruit.

Paul Dolan Vineyards is located in Mendocino County and has rich biological diversity.

To go with this delectable Zin, we suggest sweet and spicy BBQ short ribs or Moroccan eggplant with tomato stew.

Zeni, Bardolino Classico 2020, $8.99

If you’re looking for a crowd-pleasing, chillable red blend, look no further! This soft yet zesty bottle features notes of pie cherries, cocoa, red currant, Allspice, Earl Grey tea, and hibiscus.

The Zeni family has spent over 140 years producing fine wines in Verona. This blend in particular is produced from indigenous grapes in Lake Garda.

This summer-weight red pairs well with many dinners, including veggie burgers, pasta pomodoro, and seafood risotto. In addition, this bottle is a nice accompaniment to an antipasti platter.

Jean-Marc Burgaud, Beaujolais-Villages Lantignié 2020, $14.99

This red is medium-bodied and has energetic suggestions of Marionberry, pink peppercorn, rose hip, loamy beets, Morello cherry, elderflower, and stony minerals. This wine is anything but basic!

Since 1989, Jean-Marc Burgaud has produced wine using organic principles and traditional Burgundian methods. Jean-Marc Burgaud adapts the wine-making process with the changing of the seasons and grows on rich, granite soil.

Pair a glass or two of this with fresh-caught seared salmon — found at our seafood counter, any variety of burger, and roasted or grilled veggies.

First Milk Gouda: The Star of Your Summer Picnic

Stephanie — the Co-op's big cheese, the cheese department head that is — and Tim, our in-house wine expert, have come together to share an exclusive cheese and wine pairing.

The Art of Gouda

The Co-op is excited to announce that we have the Artikaas Youngsters First Milk Gouda. This very special cheese is made using traditional, sustainable methods going back 2,000 years. The Youngster First Milk Gouda is a semisoft cheese that is rich, creamy, and decadent. Artikaas makes an exceptional Gouda by collecting milk after the cows have their first taste of Holland’s tender spring grasses. Artikaas turns the cow’s rich, nutritious milk into an irresistibly smooth Gouda.

Artikaas is a sixth-generation, family-run cheesemaker in Holland. They use only the finest ingredients from local family farms. Each year the Co-op’s cheese department procures a limited allotment that is only available in stores for a short amount of time.

The cheese is released once a year and sells out quickly. We suggest using Gouda for your cheese board, snacking, slicing, and it is a superior melting cheese for a decadent grilled cheese sandwich.

Wine Pairing for Gouda

Such a special Gouda deserves the right wine to bring out the smooth, creamy flavors. Our panel of wine tasters selected the perfect wine to pair with the Artikaas Youngsters First Milk Gouda — a Foris Vineyards Fly-Over White. The 2017 Foris Vineyards Fly-Over White is a 50/50 blend of Riesling and Pinot Blanc. It is a zesty, pleasingly textured white from Oregon’s Rogue Valley. When you drink it, expect nicely-balanced elements of kiwi, honeydew melon, mineral, nectarine, fennel, Satsuma, and Bartlett pear. There’s just a touch of sweetness. The wine's acidity harmonizes and highlights the creaminess of the Gouda cheese.

Local Stone Fruits to Round Out the Pairing

The Artikaas Youngsters First Milk Gouda and the Foris Vineyards Fly-Over White pairing are a delight for your summer picnic or charcuterie board. Both are complemented by stone fruits, such as cherries, nectarines, plums, and peaches — all of which and more are in season, local, and organic right now at the Co-op.

You, your friends, and your family will appreciate enjoying the Artikaas Youngsters First Milk Gouda with a balanced wine and local stone fruits. One of the best ways to enjoy the summer is with a spring cheese.

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

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.
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.
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.
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.

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

Preheat oven to 325°F.
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.
In a medium-sized bowl, combine the cooked vegetables and cheese. Mix well and scoop the filling
into the pie shell.
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.
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

5 Vegetarian Main Dishes for Thanksgiving

No turkey-eaters at your table? These vegetarian dishes are hearty enough for your Thanksgiving main course. Fall-forward ingredients create the comforting, savory flavors that you crave around the holidays.

Stuffed Acorn Squash

This Stuffed Acorn Squash from Cookie & Kate is easy, healthy, affordable and delicious. You can't beat that!

Mushroom Farro Soup

Move over butternut squash! When you're serving soup as a main course, it needs to have all the hearty, savory elements people expect of a Thanksgiving meal and this Mushroom Farro Soup from Bon Appetit does not disappoint.

Creamy Polenta with Roasted Winter Veggies

This satisfying creamy, cheesy polenta dish from Tara Teaspoon feels indulgent but it's actually relatively healthy. It makes good use of seasonal winter veggies too.

cheesy polenta with roasted root vegetables in a white bowl

Sweet Potato Gnocchi with Balsamic-Sage Brown Butter Sauce

This Sweet Potato Gnocchi with Balsamic-Sage Brown Butter Sauce from Salt & Wind is the kind of rich, over-the-top dish you expect at Thanksgiving. We suggest this recipe for a seasoned cook (or a confident beginner) as it calls for homemade gnocchi.

Butternut Squash Risotto

Risotto makes an awesome Thanksgiving main dish. This Butternut Squash Risotto from Cookie & Kate gets extra points because it's baked! That means no more spending 50 straight minutes stirring a pot—with this recipe you just give it a quick toss at the end.

Your Guide to a Diet-friendly Holiday Feast

If your holiday menu needs to accommodate many different dietary restrictions this year, don’t fret! Thanksgiving dishes are endlessly adaptable and diet-friendly dishes can feel just as indulgent as any traditional fare.

If you're stumped—or simply overwhelmed—by the myriad dietary restrictions you need to meet, we've got you covered! We compiled a list of main dishes, sides, and desserts sure to please everyone at your table.

We've vetted these dishes to make sure there aren't too many hoops to jump through. You'll be able to find everything you need at your local food co-op, and there will be no food processors or niche kitchen gadgets involved. Hooray!

Vegan

Vegans often get the short end of the stick when it comes to this holiday classic! Even though they are a veggie-based dish, mashed potatoes typically come laden with butter, cream, and cheese making them a no-go for the vegan at your table. But these Roasted Garlic Mashed Potatoes from Love & Lemons are so creamy and delicious, you won't miss dairy one bit!

A teal bowl of orange butternut squash risotto

Vegetarian

If you need a hearty main dish that says "Thanksgiving" but is meat-free, this Roasted Butternut Squash Risotto is it! Unlike traditional risotto which requires a lot of time and attention, this risotto uses nutty brown rice and it is baked (yes, baked!) in the oven, so it only requires a few minutes of stirring at the end. It will be a crowd pleaser among vegetarians and meat eaters alike.

Whole30

That charcuterie board might not be the best hors d'oeuvre for your Whole30 guests, but these easy Sausage and Cranberry Stuffed Mushrooms with Sage are a perfect pre-dinner snack brimming with fall flavors. Bonus: They're also gluten free and paleo!

Keto

Folks following the keto diet are supposed to steer clear of many Thanksgiving staples: sweet potato pie, mashed potatoes, roasted root veggies, apple pie...the list goes on. But Keto Green Bean Casserole is here to save the day! Your keto guests can indulge in this Thanksgiving classic while keeping on track with their diet.

Paleo

No need to leave your Paleo pals behind once dessert is served! This Paleo Pumpkin Spice Cake will be a hit with everyone at your table. It uses gluten-free cassava flour and it's sweetened entirely with honey. Intimidated by the height? Don't be. There are instructions for your typical single-layer cake in the recipe, which isn't to deter you from making a layer-cake if you wish—the sky is the limit!

Gluten Free

We would be remiss to discuss Thanksgiving without talking about stuffing! Traditional stuffing is about as un-diet-friendly as it gets, but this Gluten-Free Stuffing will satisfy even the pickiest stuffing eaters among us. The recipe offers dairy-free and vegan options too!

Time Saver: Olivia's Gluten-Free Rosemary & Sage Stuffing Mix

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!

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

Preheat oven to 375 F.
In a bowl, combine ricotta, egg, half the grated Pecorino Romano or Parmigiano-Reggiano, salt, and pepper.
In bottom of baking dish, drizzle olive oil and smear a few tablespoons of marinara.
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 Pecorino Romano or
  Parmigiano-Reggiano.
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

In a microwave-safe glass or ceramic bowl add a 1-cup serving of cooked and cooled steel cut oats.
Add the blueberries, and non-dairy milk.
Reheat in microwave for about 3 minutes.
Once warmed, stir in the ground cinnamon and flaxseeds. Top with chopped nuts and plain yogurt.

Learn More About Gut Bacteria

Read Selva's column in the December 2018 Co-op News to learn more about symbiotic and potentially harmful gut bacteria and get some tips on how growing good gut bacteria.

Ask the Nutritionist

Have questions? Send them to [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.

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

Paul Dolan, Mendocino Zinfandel 2020, $17.99

Zeni, Bardolino Classico 2020, $8.99

Jean-Marc Burgaud, Beaujolais-Villages Lantignié 2020, $14.99

The Art of Gouda

Wine Pairing for Gouda

Local Stone Fruits to Round Out the Pairing

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Spring Asparagus Salad

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

INGREDIENTS

METHOD

Current Health Studies on Eggs

by Renee Russel

INGREDIENTS

METHOD

Nutritional Information

Stuffed Acorn Squash

Mushroom Farro Soup

Creamy Polenta with Roasted Winter Veggies

Sweet Potato Gnocchi with Balsamic-Sage Brown Butter Sauce

Butternut Squash Risotto

Vegan

Vegetarian

Whole30

Keto

Paleo

Gluten Free

by Jeremy Meadows, former Cordata deli cook

Zucchini Tacos

INGREDIENTS

METHOD

by Katie Hinton, Owner of Bellingham Pasta Co.

Vegetarian Lasagna

INGREDIENTS

METHOD

More About Bellingham Pasta Co.

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

Gut Nourishing Steel Cut Oats

INGREDIENTS

METHOD

Learn More About Gut Bacteria

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

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