Weekly Special's Recipe: Watermelon - Peach Salsa and Tomatoes

This week, I chose a recipe that uses two of our items that are on sale this upcoming week at the Co-op; Peaches and Watermelon. This salad would also be great at a Memorial Day picnic, hint hint. :) To see the rest of our specials, click here. 

 

Ingredients

• 1/2 cup hot pepper jelly
• 1 tablespoon lime zest
• 1/4 cup fresh lime juice
• 2 cups seeded and diced fresh watermelon
• 1 cup peeled and diced fresh peaches
• 1/3 cup chopped fresh basil
• 1/3 cup chopped fresh chives
• 3 cups baby heirloom tomatoes, halved
• Salt and freshly ground pepper
• Garnish: fresh basil sprigs

Preparation

1. Whisk together pepper jelly, lime zest, and lime juice in a bowl; stir in watermelon and next 3 ingredients.
2. Season halved baby tomatoes with salt and freshly ground pepper to taste; spoon into cocktail glasses. Top with salsa. Garnish, if desired.

This recipe is from Southern Living. 

Notes from the Cheesemonger: More Specialty Cheeses 

WILDE WEIDE GOUDA 

This specialty cheese is an organic, raw cow's milk, Boerenkass (farmhouse) gouda made on the lake island of Zwanburgerpolder in Holland.  Always creamy, mildly sharp and layered with notes of hazelnut, butter, and bourbon, Wilde Weide has a finely crystaline texture and a remarkable flavor.

MARCEL PETITE COMTE'

This specialty cheese is France's most popular cheese and Marcel Petite Fort St. Antoine Comte' is the best.  Firm and supple, rich and creamy, Marcel Petite Comte' melts in the mouth, leaving a sweet, buttery taste and a nutty, long-lasting flavor.

HUMBLE PIE

This cheese is a cow's milk cheese made by the Fischer family of Woodcock Farm in Weston, VT.  Humble Pie is a tawny colored, washed rind, tangy cheese with a creamy, milky flavored, scrumptious interior.

CLOUD NINE

This cheese, like the Humble Pie, is made at the Woodcock Farm in Weston, VT.  It is a cow's milk cheese which is a bloomy rind cheese with a fluffy white interior and a smooth, milky taste.  Camembert/Brie like, Cloud Nine melts in your mouth.

ELEVEN BROTHERS 

This specialty cheese is a farmstead goat milk cheese from Boston Post Dairy in Enosburg Falls, VT.  A lightly washed, natural rind goat tomme that has been aged 4-6 months, Eleven Brothers has a rich, flavorful texture with fruity, nutty undertones.

Notes from the Co-op Cheesemonger: Slow Boat Cheese selection

If you like cheese, now is your time to come to the Littleton Food Co-op and check out our specialty cheese section.  The Slow Boat Cheeses that the Co-op received this week, features French Goat and Cow specialty cheeses.  These cheeses are available a few times a year only and are especially delicious.  The Slow Boat Cheeses are unique to the Co-op because they are very difficult to purchase outside of Europe. Here are this month's selection.

le Crottin d'Antan - pasteurized goat milk - geotrichum rind

la Mothe Sainte Heray, France - $3.69 ea.

Le Crottin is aged for just a few weeks, long enough for it to develop its rolling Geotrichum rind.  Beneath is a compact, flaky paste that begins fresh, moist and bright, and matures into a piquant, robust, nutty treat.

le Petit Fougerous - pasteurized cow milk - dried fern topped/bloomy rind

Ile de France, France - $9.29 ea.

Produced by Rouzaire, le Petit Fougerous - the French word for fern is fougere - is similar to a small Coulommiers. The interior is a beautiful, straw-colored yellow with distinct flavors of earth, mushrooms, and nuts.

Delice du Poitou Cendre - goat milk - ash covered bloomy rind

la Mothe Sainte Heray, France - $9.29 ea.

 A delicate and lovely oval shaped goat cheese that is covered in vegetable ash.  The flavor is rich with a classic goat piquancy and a soft, white and creamy texture, more dense at the center.

Trufette - pasteurized goat milk - w/black truffle

Perigord, France - $4.49 ea.

A rich and luscious fresh goat cheese from Soreda.  Each small boule is generously filled with pieces of black truffle.  The flavor infuses the entire cheese for a distinct and special treat.

Boule Feuille - goat milk - mulberry leaf wrapped

Perigord, France - $6.99 ea.

Another seductive and sweet fresh goat cheese from Soreda in France, these pristine globes are wrapped in fresh mulberry leaves which impart a grassy, herbal quality to this already scrumptious cheese.

I hope you have a chance to try our Slow Boat Cheese selection.  Stay tuned for our next specialty cheese blog...

Weekly Special's Recipe Corner: Strip Steak with Rosemary Red Wine Sauce

  

From this week's Weekly Specials, I chose a recipe from the Food Network for Strip Steak, which is on sale at the Co-op for $8.99/lb! This recipe is for Strip Steak with a Rosemary Red Wine sauce. 

Total Time:    45 min.

Prep:  15 min. 

Cook Time:  30 min

Yield:  4 servings

 

Ingredients

4 boneless strip steaks (3 pounds total, 1-inch thick)
1/2 teaspoon salt
1 tablespoon cracked black pepper
3 tablespoons olive oil
1/4 cup chopped onion
2 tablespoons chopped fresh rosemary leaves
2 cloves garlic, finely chopped
1 1/2 cups dry red wine

1 cup canned condensed beef broth
1/2 teaspoon dark-brown sugar

Directions

1. Season steaks with salt. Press pepper on surfaces.

2. Heat oil in large heavy skillet over high heat. Add steaks. Lower heat to medium; cook, turning once, 4 minutes per side for rare, 6 minutes per side for medium-rare, and 8 minutes per side for well-done. Remove to warm platter; keep warm.

3. Add onion to skillet; cook until browned, stirring, 2 minutes. Add half the rosemary, half the garlic and cook, stirring, 20 seconds. Add wine. Increase heat to high; boil vigorously 2 minutes. Add broth, sugar and meat juices that have collected on platter. Boil 10 minutes more or until liquid is reduced by half, about 1 cup. Add remaining rosemary and garlic. Pour over steaks and serve.

4. Read more at: http://www.foodnetwork.com/recipes/good-food-fast-with-family-circle/strip-steak-with-rosemary-red-wine-sauce-recipe/index.html?oc=linkback

I hope you like this week's Weekly Special's recipe pick. Stay tuned for next weeks recipe! 

Notes from the Nutritionist: Superfoods Picked by Experts

 As a nutritionist, I try to steer myself away from recommending specific foods to clients.  After all, a healthy diet can be made up of any number of food and drink combinations, as long as the mantra of moderation is adhered to.  I try to give folks as much control over their food choices as possible, and will stick to suggesting eating from  certain food families (the Brassica family for example, including broccoli, cauliflower, Brussels sprouts and more) instead.  But, no matter who I talk to, the question of “what should I be eating” tends to be asked with the need for and answer containing specific ex

amples of food that they should eat every day.

Well, this month, I thought it would be nice to condense what some leading experts in the field of nutrition list as their “Top 10 Foods”.  In the book, “The 150 Healthiest Foods on Earth”, Author and nutrition expert Jonny Bowden, Ph.D., C.N.S. takes away the guess work by actually interviewing some of the top authors of best-selling nutrition books, well-known and high-profile doctors, top researchers, and nutrition experts today.  Here is a quick look at the most common foods these experts actually eat (not just recommend).   

 

Mark Houston M.D., M.S., F.A.C.P
Spinach, kale, broccoli, blueberries/blackberries, strawberries, raspberries, cold water fish, whey protein, wild game

Barry Sears, Ph.D.

Wild salmon, chicken breast, egg whites, broccoli/cauliflower, spinach, red peppers, barley/oatmeal, black beans, berries, extra virgin olive oil

Dharma Singh Khalsa, M.D.

Kiwi, blueberries, tomatoes, broccoli, kale, spinach, sea vegetables, almonds, mung beans, green tea

Andrew L. Rubman, N.D.

Fresh pineapple, poached free-range eggs, steel-cut oats, Kimchi, wild salmon, Yemen Mokha Mattari coffee, wild baby greens, fresh wild mushrooms, vidalia onions, mixed bean and seed sprouts

Stephen T. Sinatra, M.D., F.A.C.C., C.N.S

Asparagus, avocado, onions, spinach, wild blueberries, pomegranate juice, free-range buffalo, wild Alaskan salmon, broccoli, almonds, seaweed, garlic

Alan R. Gaby, M.D.

Fish, eggs, spinach, raw nuts, onions, blueberries, brewer’s yeast, flaxseed, broccoli, apples.

Oz Garcia, Ph. D

Blueberries, wild salmon, pomegranates, extra virgin olive oil, nuts, mixed vegetables, garlic, green tea, brown rice, yogurt, coconut oil.

J.J. Virgin, C.N.S., C.H.F.I.

Apples, flaxseed, green tea, extra virgin olive oil, berries, sardines, lentils, sea vegetables, organic eggs, turkey.

Jeff Volek, R.D., Ph.D., F.A.C.N.

Whole eggs, salmon, yogurt, nuts, beef, olive oil, water, sweet potatoes, grapes, coffee.

Mark Stengler, N.D.

Beans, broccoli, blueberries, eggs, oatmeal, walnuts, yogurt, pomegranate, spinach, wild salmon

When tallying the most commonly mentioned foods, I came up with blueberries (and other berries), Spinach (and kale), Nuts (especially almonds), broccoli, olive oil, wild salmon, eggs and sea vegetables.  There are, again, some foods listed that are different, but the same when it comes down to their benefit to the human body.  For example, Kimchi and yogurt are listed by different panelists but for the same reason – they offer a boost of healthy bacteria.  Garlic and Vidalia onions are on different lists but provide the same sulfur-rich compounds that  act as antioxidants and strengthen the immune system.  Salmon, sardines, and cold water fish are listed, but can be considered all in the group of “providing essential omega-3 fatty acids”.

You might also notice that some experts are a little more specific than others in identifying their healthiest choices.  Some list just “eggs”, or “whole eggs”, while others specify “organic, free-range eggs”.  It should be kept in mind that any food listed is healthier in its raw, less-processed form.  Fish should be eaten wild and sustainably caught.  Produce should be organic.  Meats should be free of antibiotic residues and artificial growth stimulants. 

 

So, there it is.  If you don’t include a good number of the foods or food families listed above, it might be time to take a look at your grocery list and give these foods more of a spotlight on your daily menu. 

Until next month,

Eat smart, be active and be well,

Chad Proulx

Notes from the Nutritionist: Culture Club

Ask any Raw Foodist why they don’t cook their food, and one of the answers you’re most likely to get would be “cooking destroys the enzymes”.  And according the raw food diet trend, enzymes are the life force of a food, helping us to digest food and absorb nutrients, which, in-turn benefit our bodies and immune system.  The goal becomes to eat “living foods” to help promote good health.  

Although there is nothing wrong with following a raw foods diet, I want to focus on a particular class of foods that should truly stand out as a “living food” component in all of our diets.  This class of food is often referred to as “fermented” or “cultured” foods.  Considered superfoods by many health authorities, traditional fermented foods have stood the test of time, and have been considered health promoting foods from cultures much older than our own.  Kimchi from Korea, miso, tempeh, and natto (fermented soy beans) from Japan, and sauerkraut from the German culture are all examples of these traditionally fermented foods.

According to many resources, including Jonny Bowden, PhD, a Certified Nutrition Specialist, weight loss coach, and author of many best selling nutrition books, almost all naturally fermented foods are health-promoting.  The healthy bacteria lactobacilli are heavily involved in the fermentation process, and foods like Kimchi are a potent source of these healthy “probiotics”, or friendly bacteria.  Various members of the lactobacillus class of healthy bacteria have been found to support and improve immunity in a number of studies.  They help control inflammation, which is a feature of so many degenerative diseases, including heart disease.  And on top of that, they are essential at promoting a healthy digestive system. 

Not only are these traditionally fermented foods widely available in today’s average grocery store, but there are many other cultured food choices that can be added to your diet to help the “good bacteria” in your gut not only survive, but thrive.  This is an important thing to remember when finishing courses of antibiotics, or

recovering from a bout with intestinal illness, as these situations can significantly impact the balance of intestinal bacteria in your body.  Remember that good bacteria need to be present in your gut for optimal health, and a course of antibiotics will kill both the bad, as well as the friendly bugs.  

When you’re looking for ways to incorporate these healthy bacteria-containing foods in your own diet, there are thankfully many options these days to choose from.  A walk through our member-owned Food Cooperative will expose you to a number of foods that will get your good bacteria count up.  Starting in the dairy aisle, you’ll find cultured butter and cultured cottage cheese options.  Yogurt, the source of good bacteria for most Americans is a popular cultured food (just make sure that cultured dairy products you buy indicate that they “contain” live active cultures.  Some yogurts might say that they “are made” with live active cultures, but the bacteria in these products are often added before the pasteurization process.  Remember the heat during pasteurization will kill the good bacteria that might have been present).

The milk case contains local raw/unpasteurized milk, half and half, cream, buttermilk, and other probiotic-rich products like kefir and probiotic-fortified juices.  There are also yogurt and kefir starter kits so you can make your own friendly bacteria at home.  If you mosey on over past the meat department and look in the case next to my friends at the lobster tank, you’ll find a host of naturally fermented products from the Real Pickles company.  They offer fermented kimchi, saurkraut, pickles, beets and a few other pickled probiotic products (man, say that fast three times!).  And lastly, if you’re over in the produce department, you’ll find a case of effervescent Kambucha drinks that are described as functional foods that have been made brewing tea and letting it ferment in the company of mushroom organisms.

Like in many other situations, if you are not a big fan of any of the aforementioned foods or products, and

you still want to benefit from probiotics, there are supplements of all kinds that you can add to your daily supplement list to cover any gaps.  And if you are pregnant and want to give your baby the best start to life with nature’s perfect source of nutrition that also contains a healthy dose of probiotics, consider breastfeeding as the best feeding choice for this and countless other benefits.

So, there it is.  I hope you got something out of this quick overview of the importance of bacteria in our diets.  And in a country where many of us could use a little extra culture, aren’t you glad the Littleton Coop has all the culture you need!!!

Until next time, eat smart, be active, and be well,

Chad Proulx

Membership Appreciation Week of Giveways: Day 5!

We're so excited to announce our first ever Member Appreciation Week of Giveaways! We've partnered with FIVE local businesses to bring great prizes for our members from March 18th- March 22nd. Since you're a Littleton Food Co-op Member you are eligible to win any of this week's prizes with NO PURCHASE NECESSARY! Not a member yet? Become one today to be eligible to win, either by stopping in the store or buying a membership online.

Check Out Today's Prize!! 

 Register to win a spot during  Rodeo &  Co Photography's Spring Mini Sessions! Valued at $195.00, these spots perfect for getting a family of four spring photos, an engagement shoot, or pictures of you and a loved one! Specializing in honest photography for happy people, Rodeo & Co Photography offers a blend of traditional and journalistic photography styles for weddings & portraits. Established in 2003, Meg's work has been printed in many publications including Martha Stewart Weddings, Eco-Beautiful Weddings, and Let the Kids Dress Themselves. To learn more about her work, www.rodeoandco.com. 

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