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Eat Seasonally: Sprouts | 12.25.2013
Sprouts are that rare superfood that hits the sweet spot between flavor and nutrition. In addition to classic alfalfa sprouts, look for zesty radish, peppery broccoli or savory onion sprouts, as well as crisp and crunchy mung bean sprouts.
At Good Earth Market, local producer The Growing Business, owned by Daphne Zortman, provides us these delicious greens. Daphne started growing sprouts with her sister back in 1984, and she’s still the type of person who likes to get in there and get her hands dirty. She enjoys eating her own sprouts and is convinced of their powerful health benefits. “They’re a powerhouse of nutrients,” she exclaims, adding that her sprouts are very natural, too, being grown in well water and then cleaned – there’s very little processing that goes on.
It’s hard to improve on the classic sandwich combo of turkey, avocado and sprouts, but how about radish sprouts, fresh goat cheese, and tomato on multigrain bread? Or onion sprouts, cream cheese and cucumber on rye? Sprouts go beyond sandwiches, too – use mild-flavored mung bean sprouts to garnish everything from stir-fries to soups.
Quick Vegetable Bibimbap
This recipe is a delicious signature Korean dish, literally meaning “mixed rice”.
Serves 6, ready in 1 hour
- 1 cup uncooked medium-grain brown rice
- 1 tsp sesame oil
- 1 tsp vegetable oil
- 1 c. carrots, cut into matchsticks
- 2 cloves garlic, minced
- 1 c. zucchini, cut into matchsticks
- ¼ lb button mushrooms, thickly sliced
- 6 oz fresh spinach
- 4 green onions, sliced
- ½ lb baked or fried tofu, cut into 1-2 inch squares
- 1 c. cucumber, cut into matchsticks
- 2 oz mung bean sprouts
- Pinch of salt
- Pinch of ground black pepper
- 6 large eggs
- ¼ c. hot sauce (Gochujang, Sriracha or other hot chili paste)2 tsp tamari
- 1 T. water
- 1 tsp. sugar
- 1 tsp. rice vinegar
- ½ tsp sesame seeds
Start cooking the rice according to package directions. In a small bowl, mix together all sauce ingredients. Set aside.
In a wok or large skillet, heat the sesame and vegetable oil over medium-high heat. Add carrots and stir-fry for 2 minutes. Add garlic, zucchini, and mushrooms and stir-fry for another 2-3 minutes. Add spinach, and stir-fry just until it’s wilted and tender (about a minute). Remove from heat and toss the vegetables with the tofu, cucumber, bean sprouts, and a pinch of salt and pepper. Set aside vegetables, and fry 6 eggs over easy.
To serve, place a scoop of rice in each bowl, top with some stir-fried vegetables, place a cooked egg on top, and garnish with sliced green onions. Serve the sauce on the side for drizzling.
Wine Spotlight: Classic Traditions | 11.25.2013
As we prepare for the season’s festivities, our minds naturally gravitate to tradition and their unmistakable link to family. It is a season to gather and to share, a perfect time of year to reflect and celebrate the year’s bounty. The holidays bring about many memories. Most are studded with flavors and smells; cinnamon, sage, grandmother’s tart cranberry dressing? Just like the traditions of the holiday table, there is an inherent joy in making wine just as it has been done for centuries. Simply put, it is a family recipe passed down through the generations. This season we want to share a few special wines that embody just that. Classical varietals that have stood the test of time, built for food and for sharing. Wines that are made to show the expression of the soil the vines grow from; nurtured to need nothing that nature doesn’t provide. Enjoy a glass knowing the families on the other side of the bottle are celebrating the same values and traditions we foster right here.
Chateau Ducasse Bordeaux Blanc
Semillon &Sauvignon Blanc
A classic wine with a generous outcome. Flavors of pit fruit and citrus fill the palate with a backbone of minerality that lends itself nicely to many varieties of food. Perfect for the holiday table.
Marcel Lapierre Raisins Gaulois
Declassified Beaujolais to allow for greater freedom in winemaking. A great expression of Gamay (young Morgon), one of the wine world’s most versatile pairing partners, dark cherry and baking spice. A real crowd pleaser.
Henri Perrusset Macon Village
This unoaked Chardonnay is fullbodied and layered with flavors of peach, Anjou pear, warm white blossom and a juicy, lasting finish.
Clos La Coutale Cahors
A hearty and rustic red from France’s southern Cahors region-the home of Malbec. Deep raspberry and bramble flavors paired up blue fruits and classic garrigue*.
*Garrigue: the bushy, fragrant plants that grow wild along the limestone coasts of the Mediterranean, such as juniper, thyme, rosemary and lavender. Garrigue refers to the sum of them. Think Herbes de Provence, or a mix of fresh minty-herbal notes with more pungent, floral fragrances.
Written by Lena Olson, Winegardner’s Wines. Learn more at www.winegardnerswines.com.
Eat Seasonally: Sweet Potatoes | 11.20.2013
One of nature’s simple pleasures, the humble sweet potato brings healthy, wholesome sweetness to home-cooked meals. Sweet potatoes are nutty, smooth and full of beta carotene, vitamin C and fiber. Bake small sweet potatoes whole (like baking potatoes) and top with scallions, sour cream, crumbled bacon or sautéed mushrooms for a flavorful alternative to an old favorite; or try something new and add steamed, cubed sweet potato to a coconut milk-peanut curry over rice. For updated comfort food, try a Cuban-style pork stew with seared poblano chilies and chunks of rich sweet potato in place of, or in addition to, regular potato.
Go to www.strongertogether.coop for more tips and hints on using seasonal veggies.
Yam What I Am
Try this twist on a holiday staple. Spicy and tangy, this salad is ready-to-eat in our Deli Café!
Ready in 1 hour
- 3 lbs. garnet yams, peeled and cut into ½” to ¾” cubes
- 8 garlic cloves
- 1/3 c. olive oil
- 1 pinch dry chipotle pepper (or more to taste)
- 1/3 c. brown rice vinegar
- 1 c. pecans
- 3/4 c. dried cranberries
- 1 bunch green onions, diced
Preheat oven to 350 F. Combine cubed yams, garlic and olive oil in a roasting pan and bake until yams are soft, but not mushy (about 40 minutes). Drain and retain olive oil and garlic cloves. Combine garlic, olive oil, and chipotle peppers in food processor or blender and blend until well-mixed. Add garlic mixture and all other ingredients to yams and mix well.
We still have lots of local squash and pumpkins rolling in of all sizes, shapes and colors!
Holiday Shopping List | 11.08.2013
The Main Course
Succulent poultry and flavorful substitutes!
□ Natural turkey (Mountainview Colony, Lavina)
□ Heritage turkey (Lazy SR Ranch, Wilsall)
□ Lamb (Lehfeldt Ranch, Lavina)
□ Ham (Lazy SR Ranch, Wilsall, or Amaltheia Dairy, Belgrade)
□ Goose (Moutainview Colony, Lavina)
□ Duck (Mountainview Colony, Lavina)
□ Organic Beef Steaks and roasts (BBar Ranch, Big Timber)
Skip the Bird
No turkey? No problem? Try our other delicious options.
□ Field Roast Grain meats
Simple and flavorful starters
□ GEM Hummus (Chipotle, Spinach Feta, Bell Pepper, Classic, Red Lentil, Sundried Tomato)
□ Pineapple Mango Salsa (Kenny’s Double D Salsa, Billings)
□ Homemade Cranberry Salsa from the Deli Cafe
□ Homemade dips & spreads from the Deli Café
□ Holiday party trays (for special order in the deli – just ask a clerk!)
Snacks & Treats
□ Organic mixed nuts
□ Roasted nuts (for a limited time only – Good Earth Market roasted nuts, too)
□ Yogurt pretzels
□ Chuck & James Chewy Granola (Sidney)
□ Local chocolates (Martinson’s Chocolates, Huntley)
□ Organic dark chocolate
The season’s best local and organic produce!
□ Local Apples (Ross Orchards, Fromberg, & Boja Farms, Big Timber)
□ Local garlic
□ Green beans
□ Local onions
□ Local pumpkins
□ Local russet potatoes
□ Local squash
□ Sweet potatoes
Bake it fresh
□ Chocolate chips
□ Gluten-free flours and mixes
□ Gluten-free pie shells
□ King’s Cupboard chocolate sauces (Red Lodge, MT)
□ Local eggs
□ Local flour (Wheat Montana, Three Forks)
□ Organic flour
□ Organic sugar
□ Organic Valley butter
□ Frozen pie shells
□ Organic pie spice
□ Pumpkin puree
□ Spices (buy from our bulk department to save money and get fresh spices in the amount you need!)
□ Vanilla extract
Save time and eliminate stress.
□ Stuffing mix
□ Turkey gravy mix
□ Vegan & gluten-free gravy mixes
□ Frozen veggies & fruits
□ Cranberry sauce
□ Cream of mushroom soup
□ French fried onions
□ Frozen pie shells (whole wheat, spelt, and gluten-free)
□ Frozen pies (Time 2 Savor, Billings)
□ Fresh breads (On the Rise, Bozeman)
Delight your guests
□ Mulling spices
□ Organic sparkling cider
□ Perrier sparkling water
□ Local wine (Yellowstone Cellars & Winery, Billings, & Ten Spoon Vineyard & Winery, Missoula)
□ Seasonal local beers
□ JK’s Farmhouse Summer Hard Cider
□ Local teas (Tumblewood Teas, Big Timber)
Healthy Homemade Snacks | 08.29.2013
Kids and adults need refueling — or to satisfy a food craving now and then — in the course of a day. Preparing healthy snacks ahead of time can help you and your family make easy, healthful choices when hunger strikes.
In fact, developing a repertoire of healthy snacks provides the opportunity for you to boost nutrition while satisfying hunger. If your preschooler ordinarily won’t touch fruit, for example, offering her a banana smoothie or apple slices with yogurt dip when she comes home from school famished might just convince her.
If your high schooler hasn’t gotten his share of calcium today, a yogurt parfait or some string cheese can be added to his tally during the course of the day.
Snacks for Energy
Keeping energy levels up requires frequent, healthful nourishment. Kids, in particular, need to eat often because they have smaller stomachs and quicker metabolisms than adults. For energy, choose snacks that are high in complex carbohydrates, like whole grains, and combine them with protein foods, like nut butters, cheese slices, and low-fat yogurt. Nuts are also good for a quick energy boost. Fruits, which are easily digestible, can provide energy in a flash, too.
Of course, there are times when energy isn’t what you’re looking for. Some snacks can actually help you sleep better. For bedtime snacks, choose those with healthful carbohydrates, such as fruits and whole grains, and calcium, such as milk or cheese. (Dairy is also a good choice because it contains tryptophan, an amino acid that’s thought to be sleep inducing.)
Avoid foods that are high in sugar, because these can cause blood sugar levels to fluctuate, making it harder to nod off and stay asleep. And a little protein is fine, but too much can interfere with sleeping because it takes longer than some foods for your body to digest. Good bedtime options include a whole grain cereal with milk, a glass of warm milk with fruit, and cheese and whole grain crackers.
Snacks also provide the perfect opportunity for exploring unfamiliar foods like fruits (pomegranate or persimmon, anyone?), nuts and nut butters (expand your horizons beyond peanut butter!) and cheese (that local Gruyere or Edam), for example.
Here are some ideas for snacks that deliver great flavor and nutrition:
* Air-popped popcorn: Sprinkle generously with nutritional yeast, Parmesan cheese, garlic powder, a natural Ranch dressing mix, or pop in coconut oil (a staff favorite!).
* Fruit kebabs: Include fruits like berries, melon, and pineapple. Serve with a dip, such as softened cream cheese sweetened with just a drizzle of honey and a drop of vanilla. Or slide on cheese slices (cut into fun shapes, like stars or hearts for young kids). Try rolling a banana in peanut butter and chopped nuts and freeze for a healthy popsicle!
* Dips: Kids and adults alike love to dip, so serve up some hummus or white bean dip alongside some fresh veggies or whole grain crackers.
* Quesadillas: Use whole grain tortillas to make quesadillas packed with cheese, beans, corn and tomatoes. Add cooked tempeh cubes or leftover cooked meat or poultry pieces, if you wish.
* Homemade cookies: Cookies are hard to resist and some are more nutritious than others, so think about choosing recipes that include more wholesome ingredients like oats, dried fruit, and nuts.
* Extra-ordinary nut butter and jelly sandwich: Transform the usual PB&J by using a variety of nut butters and fruit spreads (rather than high-sugar jellies). Use whole grain bread. Or simply serve a nut butter with fruit slices on rice cakes or whole grain crackers.
* Fortified fruit crisp: Make a fruit crisp (sweetened with just a little honey or maple syrup), topped with wheat germ or granola and a dollop of yogurt.
* Smoothie sensations: Use any combination of fruit, yogurt, milk, soymilk, and fruit juice to make instant snacks in your blender. Add protein by including a spoonful of peanut butter (especially good with banana, and vanilla yogurt!). Add extra heft and calcium by including some milk powder. Toss in a couple of ice cubes to make the drink frothy.
* Squirrel food: Make your own trail mix with an array of nuts and seeds, dried fruits and, if you like, whole grain cereal. Add a few chocolate or carob chips to for a sweet treat.
* Ice pops: Pour unsweetened fruit juice and/or leftover smoothies into molds or ice cube trays. Include fruit, like raspberries or blueberries, and yogurt for a dairy boost. You can even blend in a little peanut butter for protein.
* Perfect pitas: Make your own pita chips: Cut into triangles, brush with a little olive oil, sprinkle with a little something (like Italian seasoning, garlic powder, or nutritional yeast). Bake until lightly browned. Dip in hummus. Or stuff pita bread with scrambled eggs or tofu salad.
* Fruit pinwheels: Spread cream cheese or nut butter on soft, whole grain tortillas. Add fresh fruit slices (or dried fruit pieces), then roll and slice.
* Fruit and veggie muffins: Substitute applesauce for some or most of the sweetener in any muffin recipe. Banana can often be substituted for eggs and it’s easy to ‘smuggle in’ zucchini or carrots for a produce boost.
* Fruit leather: Cut very ripe fruit into pieces and puree in blender or food processor. Add honey or maple syrup to citrus fruits (no need to sweeten other fruits). Pour into a cookie sheet that’s lined with waxed paper. Spread to edges. Bake in a warm (140 degree) oven for about four hours.
* Mini sandwiches: Whether or not you serve tea (an herbal iced tea would be nice!), offer mini sandwiches because they’re special. Cut whole grain bread slices with a cookie cutter, top with hummus and a cherry tomato (or cream cheese and a cucumber slice), and serve open faced.
Find it at the Co-op: Watch our endcaps and Co+op Deals for savings on lunch items.
Save time at the Deli Café: If you need a lunch in a flash for you or your kids, our deli can quickly create a custom bagged lunch of sandwiches (see our kids’ sandwich menu!) or other healthy foods. Call ahead and we’ll have it ready for you!
Drink Like a Roman | 08.20.2013
The tangible evidence of antiquity’s amphitheaters and coliseums dot the European landscape, but the influence of the great Roman society is felt all around us. It was a multifaceted culture covering much of the globe, fostering a great value in education and community. Their endurance and influence staged the foundation for much of the world’s language, politics, philosophy and art.
This progressive lifestyle spread throughout the modern world via conquest and imposed example; winemaking was no exception. Romans believed that wine was a necessity of daily life, occupying religious, medicinal and social roles. As their empire grew, it became more important to understand the vine. They sought out to produce better quality grapes, vigorously planting new vines to compete with the growing population and demand for export. Wine grapes were planted throughout the empire, simultaneously establishing the fundamentals of wine making.
Their blossoming society was centered around Rome and, like their majestic ruins, many of the wines have stood the test of time. Just south of the town of Rome lies the Frascati region of Italy. Geological evidence traces their cultivation of grape vines back to the 5th century BC. Frascati is and has been planted with grapes indigenous to the Mediterranean basin and is best known for producing crisp and refreshing white wine meant to be consumed through the afternoon heat. Or perhaps August in Montana.
MEMBER PRICE $9.99
August 1 – September 31
Reg. price $11.99
2011 Villafranca Frascati Superiore
Produced by the Gasperini family in the prestigious area of D.O.C.*, Frascati has upheld the most modern technologies, with a great respect to tradition, since 1909.
Made from 65% Malvasia, 15% Trebbiano, and 15% Grechetto (Greco). Intense yellow color with greenish reflections. Characteristic persistent fresh and fruity aromas of melon and almond notes. Excellent as an aperitif and paired with fresh fish, seafood or white meat.
*D.O.C. (Denominazione di origine controllata) – a system regulating the details of wine production put in place by the Italian government. Similar systems can be found throughout the world.
Written by Lena Olson of Winegardner’s Wines. Learn more at www.winegardnerswines.com.
NCGA Resources for YOU! | 07.25.2013
In the spring of 2011, we became a member of the National Cooperative Grocers Association (a.k.a NCGA). Your little Co-op is growing up! Joining NCGA has given us access to numerous resources, helping our Co-op remain competitive in the marketplace.
You’ve probably noticed many changes already: more competitive pricing, new Co+op Deals sales program, an overall step-up in our operations, the little Co+op Stronger Together logo that peeked its little head and has now become a store foundation. The staff is working very hard to use the resources and implement the programs that work for the uniqueness and individuality of our own cooperative.
But along with the resources that have improved your shopping experience in the store, NCGA has numerous resources developed specifically for you, the member-owner!
NCGA’s consumer website. Check it out! You’ll find a plethora of helpful articles – seasonal recipes, how-to’s on gardening and making smart food choices, how to cook just about anything. For you travelers, you can search co-ops anywhere in the nation to ensure you get to eat the tastiest, healthiest food while on vacation. Visit www.strongertogether.coop and “Like” Co+op Stronger Together on Facebook.
A brand new NCGA release – 55 how-to videos by co-op experts from around the country, with more on the way! When it comes to cooking at home, choosing the right ingredients and understanding basic kitchen skills can make the difference between a good meal and an amazing one. In the video series, Co+op Kitchen, you’ll find handy hints from chefs and food enthusiasts who love sharing their passion for great food, plus easy recipes for delicious homemade meals.
And, be sure to check out the FREE Co+op Kitchen iPad app for iOs6 on iTunes.
Co+op Deals Ads
Two flyers monthly! Not only do these ads feature the top sales at your Co-op (with big savings!), look inside for tips and information on your food and where it comes from. Check out each issue for information on seasonal produce, cheese, cooking tips; as well as recipes!
NCGA is providing more resources all the time in an effort to support and build local food and local communities. At the heart of the mission is taking care of the individual member-owner, that’s you!, and building the value around your food choices at the Co-op and the impact it has in our community.
That Which We Call Rosé | 06.26.2013
Rosé – fresh, juicy and an incredible partner for food. So why the stigma that all pink wine is sweet?
History tells us that producing wine of a pale pink hue dates back to times of antiquity. With many of the breakthroughs in modern winemaking still unknown, it was very challenging to produce a full-on red wine that wasn’t overly tannic and bitter.
Considering wine was consumed in place of water, you can see why choosing a lighter, fresher variety was desirable. A taste for pink prevailed through the centuries and continues to be produced all over the world-even entire appellations of France are devoted to producing only rosé.
With all of this history, it wasn’t until Portugal’s sticky-sweet pink bubblers, like Mateus, hit the market that Americans began tipping their own rosé filled glass. In 1975, Sutter Home’s winemaking revelation, a stuck zinfandel fermentation*, resulted in a sweet pink wine. Their happy accident was dubbed “White Zinfandel” and went on to sell 1.5 million cases in 1986. This marketing wonder forever changed public view of pink wine.
Aside from color, today’s dry rosés share very little with these mass marketed blush wines. They come from regions all over the globe and can be made from many grape varieties, offering a wide variety of flavors and styles. This delightful spectrum of color not only makes them fun to drink, it is a great clue to what is in the bottle.
How It’s Made
Wine gains its color via the time it spends with the skins of the grapes (maceration), so the darker the pink, the more time with the skins. In the case of most rosés, they are made with red grapes and get their pale pink color from spending a minimal amount of time mingling with the grape skin. Rosés can, of course, be made from mixing red and white grapes together or by variations of the saignee** method.
Aside from the fresh fruit flavors and typically herbaceous notes, you can expect a sweetness that is very comparable to a fresh strawberry – ripe, but crisp and laced with a mouthwatering acidity.
From champagne’s prestigious brut rosés to the humble country wines filling glasses all along the Mediterranean coast – rosé is refreshing and versatile. Stop into the Co-op and see our new selection dry rosés!
“Rosé has no season and any day is a good day to have a glass.”-Kermit Lynch
*”Stuck fermentation” is a problem in which the yeast dies off before all the sugar is turned to alcohol.
**Saignee: French word meaning to bleed. In winemaking it is the process of “bleeding” off some of the juice from the must to create a more concentrated red wine.
Written by Lena Olson of Winegardner’s Wines. Learn more at www.winegardnerswines.com.
Find it at the Co-op
Riebeek Cellars 2012 Cape Rose
100% Pinotage grapes
Abundant and distinctive flavors of fresh strawberries and ripe cherries with a crisp dryness on the palate will be charming at many occasion. Excellent on its own or paired with seafood and light meals with smoky flavors. Nestled in the picturesque Riebeek Valley, the medium-sized winery lies on the western coast of the Cape Province of South Africa.