Angela's Sunday Salad
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Post By Shelly
Mar. 13. 2012
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Loving Fresh Picks customer and veggie extraordinaire, Angela Bowman, wanted to share her hearty and delicious Sunday Salad with all of you! Inspired by our Fresh Picks Cleanse Box, Angela shreds, grates, and dices up these veggies for several portions to last throughout the week. Feel free to mix in a spoonful or two of yogurt or heat it in the microwave.  The combination of sweet flavors mixed with the ginger and cumin spices make for a satisfying meal.

 

Angela's Sunday Salad

 

Ingredients

 

1 cup kale, chopped

 

1/2 cup shredded cabbage

 

1 beet, grated

 

1 carrot, shredded

 

1 apple, diced

 

1/4 cup sweet potato, cooked, cooled and diced

 

1 can chick peas or black beans, cooked

 

1 tablespoon sunflower seeds

 

1 teaspoon fresh ginger, minced

 

2 cloves garlic, minced

 

1 tablespoon toasted cumin seeds (toasted in a pan until fragrant)

 

Salt & Pepper to taste

 

1/2 cup olive oil

 

Instructions

 

In a large mixing bowl, toss together the first 7 ingredients.  In a separate smaller bowl, whisk together the ginger, garlic, cumin seeds, salt, pepper, and olive oil.  Serve the salad in bowls and combine with the dressing. Top with sunflower seeds.  Do not mix all of the dressing at once to avoid wilting the vegetables.

 

Thanks for sharing Angela!

Fresh Picks Green Machine Box!
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Post By Shelly
Mar. 02. 2012
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Fresh Picks teamed up with the Galter Life Center at Swedish Covenant Hospital to design the Fresh Picks Green Machine Box.  This Box, available only during the month of March, is a selection of the healthiest green produce packed full of some of the best nutrients for our bodies. Why green? Well, it is the month of the Irish so this is also a nod to St. Patrick’s Day.  But in the spirit of National Nutrition Month, green fruits and vegetables are the healthiest because they are full of  vitamins and nutrients that keep us healthy, namely antioxidants, vitamin K, iron and fiber.  The Nutrition Supervisor at the Galter Life Center, Maryam Naziri, gave us her list of what to include in the Green Machine Box and why these items are so beneficial to us.

Check out the contents and some of Maryam's recipes for this month's Green Machine Box:

Green Kale 

Oven Roasted Kale Chips: Preheat your oven to 375 degrees while you rinse and dry your kale leaves. Remove and discard any thick ribs. Toss with two tablespoons olive oil, 2-3 cloves of minced garlic, sea salt and pepper to taste and arrange on a baking sheet. Kale does not need to be flat on your sheet as it tends to shrink during the cooking process. Bake for 15-20 minutes, tossing every 5 minutes or so, until the leaves are tender with crisp edges.  Mix sour cream, lemon juice and chopped scallions for a quick and easy dip for your chips.

Kale and Avocado Salad: You may choose to blanch (boil your leaves for 1-2 minutes until bright green, transfer to a water bath to stop the cooking, and then drain) before you mix into the salad, but it is optional. Blanching greens can make them more tender, less coarse, and removes the harsh raw taste that the tougher greens can have.  In a small bowl mix together 1/4 cup olive oil, 2 tablespoons apple cider vinegar, finely chopped scallions, 1 tablespoon cilantro, and a squeeze of lime juice.  Mix the dressing into the kale and top with sliced sliced avocado and chopped cashews.  Click the link for another version of this salad.

Green Cabbage

Galumpkins ( traditional Irish stuffed cabbage rolls): Preheat your oven to 350 degrees. In 2 tablespoons olive oil, quickly saute 2 smashed garlic cloves. Add 1 quart of crushed tomatoes, 1 tablespoon white vinegar, 1/2 tablespoon of sugar, and salt and pepper to taste. Cook over medium heat. In a separate pan saute 2 minced garlic cloves, 1 diced onion, stir in 2 tablespoons tomato paste, a splash of red wine, 1/4 cup of the prepared sauce and a handful of chopped parsley.  In a bowl, mix ground beef or turkey (1lb) with 1 egg, 1 cup cooked rice, and the cooked onion mixture.  Toss and season with salt and pepper. Remove the core from your cabbage head and boil each leaf separately from 1-2 minutes then transfer to a water bath to stop the cooking. Once you have blanched all of your leaves, you may begin stuffing and rolling them with the mixture. Spoon the mixture and, starting at stem-end, roll the leaves, folding in the sides as you go. Place the rolls seam-side down in a casserole pan. Pour the remaining sauce over the top and use any unused leaves to seal the top and hold in moisture. Drizzle with olive oil and bake for 1 hour.

Basic Asian Slaw: In a bowl mix shredded cabbage with 1/2 teaspoon grated ginger, 1 clove minced garlic, 1/4 cup of diced scallions, 2 teaspoons canola or sesame oil, 2 tablespoons soy sauce, and 1 tablespoon rice vinegar. Use this slaw to top any dish from a stir fry, to pork tacos, or baked sweet potatoes. Add chopped cilantro, sliced kiwi slices, and sesame seeds for a quick salad.

Arugula

Lemon, Arugula & Parmesan Quinoa:  Boil 1 cup of quinoa in 2 cups of stock (vegetable or chicken). Cover and simmer until the liquid has absorbed, for about 10 minutes. Fluff with a fork and add the zest of one lemon, 1 cup of chopped arugula, and top with shaved Parmesan cheese and fresh black pepper.

Arugula and Apple Salad:  Toss a bed of arugula with 1/4 cup olive oil, 1 tablespoon coarse mustard, a splash of apple cider vinegar, and 2 diced scallions. Top with thinly sliced apple and goat cheese.

Broccoli

Spicy Broccoli Dal: Boil 1 bouillon cube in 4 cups boiling water until completely dissolved. In 1 tablespoon olive oil, saute 1 cup of lentils, 3/4 cup of diced onion, 1 garlic clove, 1 teaspoon ground cumin, and 2 teaspoons mustard seeds. Cook over low heat for 7-8 minutes, being careful not to burn the mixture (you will have to start over). Roughly chop your broccoli head and 1 cup of kale. Place your stems in a processor until finely processed. Add the broth and veggies to the pan and keep on low heat for 20 minutes. Stir in 1 1/2 cup s of almond milk, 1 tablespoon lemon juice, 1 teaspoon garam masala, and 1 teaspoon tumeric. Cook for another 10 minutes, stirring in extra water if it gets thick, and finish  with a little paprika.

Broccoli Cheddar Soup: Melt 3 tablespoons butter in a large skillet and saute 1 cup of diced onions, 1 head of broccoli, diced into florets, 2 chopped garlic cloves, and 1 diced carrot. Season the veggies with salt and pepper and add in 2 tablespoons flour. Add in 4 cups of stock (veggie or chicken) and bring to a simmer. Cook until the veggies are tender. Pour in 1/4 cup of cream and blend using an immersion blender (or transfer in batches to a blender or processor, then bring back to the pot to reheat). Add more cream, salt and pepper to taste. Stir in 1/2 cup of grated cheddar and ladle into soup bowls. Serve with toasted baguette slices drizzled in olive oil.

Green Pepper

Chiles Rellenos (Stuffed Peppers): Place your pepper directly on the stove top to blacken on all sides. Transfer to a bowl and cover with a towel to steam. Once cooled, remove the skin from your pepper and set aside. In a pan brown diced pork sausage and add 1 cup of diced onion, 1 clove chopped garlic, 1 diced tomato, salt and pepper to taste and 1/2 cup of crushed tomatoes. Stir in 1/4 cup of chopped cilantro. Stuff your peppers with the sausage mixture, top with grated cheese and pop in the broiler until the cheese has melted. To make this recipe vegan, eliminate the cheese and use ground seitan in place of meat.

Pepper, Onion, and Tomato Stir Fry: Brown cubed chicken in a pan with olive oil, seasoned with salt and pepper. Remove from the pan once cooked and set aside. Add in thinly sliced onions, peppers, and 2 cloves of chopped garlic. Cook until the veggies are tender, then add the chicken back in along with 1 diced tomato. Cover and simmer for 30 minutes over medium-low heat. Serve on a bed of cooked rice, quinoa, or millet.

Celery

 

Green Machine Smoothie: Place two celery stalks, 1 cup arugula, 2 kale leaves, 1 green apples, 1/4 of parsley, fresh lime juice, and grated ginger in a juicer until creamy. If you do not have a juicer, use a blender and chop your ingredients first. Combine until  smooth and enjoy first thing in the morning or halfway through your day!

 

Celery Gratin: Preheat your oven to 350 degrees. Combine 1 bunch of sliced celery, salt to taste, and water to cover in a large skillet.  Cook until tender. Add in 2 tablespoons butter, 1 tablespoon flour, 1/4 teaspoon nutmeg, and a pinch of pepper and cook for another 3 minutes. Add in 2 cups of milk and cook over low heat. Mix together 1/2 cup breadcrumbs, 3 tablespoons Parmesan cheese, 3 chopped scallions, and 1 tablespoon parsley. Transfer the celery mixture to an oven safe pan, cover with the breadcrumb mixture and broil for 3-4 minutes.

 

Artichokes

 

To prepare a fresh artichoke, remove the thorns on the tips with a pair of scissors. Slice off about 3/4 of the end off the artichoke. Pull off any smaller leaves towards the base. The stems tend to be more bitter so those can be removed, but it is not necessary. Boil a pot of water with a smashed garlic clove, a bay leaf, and a lemon slice. Steam the artichoke, covered, for 45 minutes, or until the outer leaves can be easily pulled off. Alternately, you may cook your artichoke in a pressure cooker.

 

You may enjoy the flesh inside of the artichoke petals. Once the petals are removed, cut away at the core, or heart of the artichoke by removing the inedible fuzzy part. The remaining bottom is the artichoke heart and is what is found most in artichoke recipes.

 

Arugula & Artichoke Dip: Boil arugula and artichokes until tender. Drain and discard liquid. Mix with 6 ounces of cream cheese, 1/4 cup of mayonnaise, 1/3 cup of Parmesan cheese, 1/2 teaspoon red pepper flakes, and salt and pepper to taste. Perfect with baked kale chips (see recipe above) or with toasted baguette slices.

 

Artichoke Caponata: Heat 1/4 cup olive oil over medium heat. Saute one diced onion, 2 celery stalks, and artichoke hearts until soft and lightly browned. Season with salt and pepper. Add in a 14 ounce can of diced tomatoes and bring to a simmer. Add 10 Kalamata, green, or black olives, 1/4 cup of vinegar, 1 tablespoon sugar, and 1 tablespoon capers. Cook the mixture over low heat, seasoning with salt and pepper as needed.  Use this Caponate to top broiled or grilled fish, to dip with broccoli florets or baby carrots, or to mix in with cooked pasta.

 

Zucchini

 

Zucchini Boats: Slice your zucchinis long ways and scoop out the flesh. Mix the flesh with ground seitan or  cooked and seasoned ground beef or turkey, salsa, diced onions, minced garlic, and chopped scallions. Top with grated cheese and pop in the broiler to melt.

 

Zucchini Breakfast-tini: Add roughly chopped zucchini, chopped apple, and two peeled kiwis into a blender. Add in 1/2 cup of plain yogurt and blend until smooth. Use this as a quick breakfast smoothie, on top of granola with drizzled honey, or mix with lime juice and scallions to top any spicy or curry  dish.

 

Parsley

 

Chop up your parsley and saute with diced onions, garlic, and green pepper to create the base for any saute dish. Or blend with arugula, Parmesan cheese, pine nuts, and olive oil to make an easy pesto.  Try adding handfuls of chopped parsley to diced tomatoes, mined onion, lemon juice, and olive oil for a powerhouse salad.

 

Scallions

 

Use scallions in place of onions in any raw or cooked dish. Scallions have a slightly milder flavor so you may need to use more especially in cooked dishes.

 

Green Apples

 

Baked Blue & Honey Apples: Remove the core from your apples and slice in half. Drizzle with balsamic vinegar and top with crumbled blue cheese. Drizzle with honey and transfer them to the broiler to melt the cheese.

 

Cinnamon Apple Turnovers: Slice your apples and toss with the zest and juice of one lemon, 1 teaspoons cinnamon, 1/2 teaspoon nutmeg, and 1/4 cup brown sugar. Spoon into thawed turnover puff pastry, seal with egg wash and bake for 15 minutes in a 350 degree oven or until golden brown.

 

Kiwis

 

The best way to enjoy a kiwi is with a spoon. Slice your kiwi in half and scoop out the flesh with a spoon right out of its peel. You may choose to slice the kiwi first, remove its peel, and add the slices to granola, yogurt or a fruit salad. You can also top apple slices with kiwis slices and add a slice of fresh manchengo or fontina cheese on top for a light snack.  Kiwis can also be juiced with carrots, beets, apples, and greens.

 

Click here for even more recipes ideas for these healthy greens!

These items were selected because they are primary sources of  antioxidants, vitamin K, iron, and fiber and should be part of our daily diet plan.

Antioxidants are substances that protect the body against oxidative stress and have a critical role in preventing cancer. Specifically, they protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage can lead to cancer. Antioxidants interact with and stabilize free radicals, thereby preventing some of the damage they may otherwise cause. Some examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A and lutein.

Vitamin K is critical for calcium utilization and regulation. It maintains calcium within our bones and keeps it out of our arteries.  Proteins bind to calcium which is then transported to our bones, organs, and other tissues with the help of Vitamin K.  Vitamin K also has an important role in making proteins in the body for appropriate blood clotting.  Vitamin K is comprised of a group of nutrients, primarily Vitamin  K1 (phylloquinone) and K2 (menaquinone). While Vitamin K2 can be absorbed through bacteria, or fermented foods including cheese, yogurt, and soy, Vitamin K1 can be found heavily in dark, leafy greens.

 

Iron is needed to make hemoglobin, a protein in red blood cells, which helps store and carry oxygen to the body.  As a necessary transporter of oxygen to all of our muscles, organs, and tissues, iron also assists with the metabolization process and helps to regulate body temperature.

 

A diet high in fiber is multi-beneficial, promoting regularity and lowering the risk of heart disease and diabetes.  Fiber normalizes your bowel movements, making them softer and easier to pass. Optimize your bowel integrity and health with fiber filled foods. Fiber controls blood sugar levels by absorbing sugar slowly, a characteristic shown to reduce the risk of diabetes. High-fiber foods usually require more chewing time, giving the body an opportunity to respond to signals that you are no longer hungry. These foods also make a meal feel larger and linger longer so you are full for a longer time.  They are also less energy dense foods which means they have fewer calories for the same volume.

 

Thanks Maryam!

 

 

 

 

One Small Change for Earth Day and Beyond
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Post By Bonnie
Apr. 22. 2011
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Happy Earth Day! I thought I’d share this link in which Senator Gaylord Nelson from Wisconsin talks about the history and inspiration for establishing Earth Day 31 years ago. It didn’t happen overnight, in fact it started at a very grassroots level and then, fueled by outrage over what was happening to the air, water and natural areas in this country, it steamrolled into something much bigger than anyone had expected.

 

Today, we tend to celebrate not so much by protesting or taking to the streets, but by gathering with others, getting our hands dirty and making some kind of positive change. Even if you can’t make it to a public event, try making one small, simple but do-able change that can help the environment. Just one. It might be switching from plastic to re-usable shopping bags. Or maybe you shift to buying dairy or meat that has been raised locally and with sustainable methods. Or sending your produce scraps to the compost bin and not the garbage can. (See last week’s post for tips!) Or you commit to walking, biking or taking public transportation at least one day a week. As Colin Beavan, aka No Impact Man says somewhat cheekily, "Be stupid enough to take the first step."

 

Last year, inspired by this blog, I decided to stop buying paper towels. Obviously not the kind of thing that’s going to land me a spot on Letterman. But one year later, on Earth Day, I am pleased to say that a family of four with two messy young boys and two unpredictable cats has successfully lived an entire year without one single roll of paper towels. We use rags to clean up spills, newspapers to clean the windows and paper bags to drain our bacon. We’re saving money, we’re sending less paper to be recycled and I’d like to think there’s a couple of trees out there that are still standing because they didn’t need to become a case of paper towels. This year I’m going to stop using bleach and use homemade natural cleaning supplies instead. (Like my grandma did: lots of vinegar, baking soda, lemon juice and a little bit of elbow grease.)

 

If we start somewhere, no matter how small or mundane it might seem, change can occur in our own homes and then on a local, national and even global level. And your Mama Earth will thank you for that. Happy Earth Day!

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