Eating Well

Slow Cooking – Groats

January 16, 2017 by Sarah

Whole Groats

While shopping in our El Cerrito store bulk section, I was tempted to try the organic oat groats instead of the rolled oats. I was both inspired by the current sale price ($1.19/lb) and want the healthiest option for our five year old son. Our bulk buyer, David gave me another reason. He said, “why not eat things as close to the way mother-nature produced them as possible.” I can’t argue with that logic so I bought a bulk bag of groats.

Here’s what I did to process the groats:

1 cup of groats in 3 cups of water

Before bed, I put one cup of groats in a heavy bottom stainless steel pot along with three cups of water.

Simmering groats

In the morning, I turned the burner on medium heat and started cooking in the same pot where I soaked the grains.

Every 10 to 15 minutes, I checked the pot and stirred. 30 minutes into cooking, the groats were sticking to the bottom of the pot so I added more water (1 cup). I also added ¼ cup of raisins, a pinch of salt and a dash of cinnamon. 20 minutes later I added another 1/4 cup of water because the water was nearly absorbed. The groats cooked for a total of 1.5 hours. I added additional water (1/4 cup) another three times during the cooking process.

If you cook groats at home, add water as you see fit. It takes a lot to overcook groats but very little to burn them when there is not enough water in the pot. In other words, keep ’em hydrated.

Toppings: pecans, maple syrup and whole milk

Hearty Breakfast

Leftovers – tomorrow’s breakfast!

The groat cooking process took longer and required more attention than the rolled oats. However, the nutritional benefits make the extra time worth it (when time allows!). For hurried mornings, consider cooking a larger batch. Soak the groats before heading off for your day, cook them in the evening and re-heat them with a little extra water and/or milk in the morning. Or, make enough for leftovers every time you prepare groats.

Why Eat Oat Groats? Here’s what one of our wholesalers (Hummingbird Wholesale) writes about this wonder grain:

Organic Oat Groats are whole oats with only the outer husk removed.

In general, oats have more protein and healthy fats, and less carbohydrates than most other whole grains. This grain is high in beta-glucans, which work to stimulate the immune system. They contain more soluble fiber than any other grain, and oats are also beneficial for their anti-oxidant, anti-inflammatory, and anti-itching qualities.

Sounds like a great food if you ask me! Here’s to your morning meal!

Yams or Sweet Potatoes?

November 16, 2016 by The Natural Grocery Company

Purple Yam

Orange Sweet Potato

Yams or Sweet Potatoes?
We all love to make yams for Thanksgiving, but did you know that you are actually eating sweet potatoes? In the United States we refer to an orange fleshed sweet potato as a yam, but they are really two completely different species. The true yam does not grow in the northern hemisphere. They are only grown in the Caribbean, Africa and parts of Asia. The Yam can grown up to 150lbs and 4.5′ in length. Their flesh ranges in color from white to yellow to pink and they have a very thick, scaly, alligator like skin.

Their flesh is also very starchy and dry. Yams are more closely related to lilies and grasses than they are to sweet potatoes, which are in the morning glory family.

Sweet potatoes are native to tropical regions of South America. Peruvian sweet potato remnants dating as far back as 8000 BC have been found. You can eat them raw, baked, boiled, steamed, roasted, broiled, grilled, fried and just about any other way you can think of!
At The Natural Grocery Company, we have a variety of different sweet potatoes to
choose from year round. The orange flesh varieties are known as “moist fleshed” and the white
fleshed varieties are known as “dry fleshed.” Here are the types we carry at both our stores:
Garnet-An orange fleshed variety that is the most popular. This is the traditional “yam” we eat at
Thanksgiving. With a dark red skin and bright pumpkin colored flesh, this sweet potato is great
prepared almost any way. It is very sweet and has a nice creamy, velvety texture when cooked.
Jewel and Beauregard-Both types have an orange flesh. These varieties have tan skin and tend
to be a little sweeter than the Garnet. I like to use the Beauregard in my sweet potato pie recipe.
It is very moist when cooked and has a texture that is not as velvety as the Garnet. Great for
making sweet potato fries or chips!
Hannah– This variety has a light tan, almost white skin with white flesh. The white flesh is
crumbly and has the texture of a russet potato when cooked. This year, I will be making a
Hannah sweet potato pie with cardamom and vanilla.
Japanese– Also a white fleshed variety, this sweet potato has a very dark purple skin. Because of
its drier texture, I like to slice these, drizzle with olive oil, cinnamon and cayenne and bake at
350 degrees until they soften and turn a golden brown color. They are also nice in soups.
Purple Stokes/ Okinawa sweet potato- This super food variety is my favorite! With a bluish
purple skin and deep royal purple flesh, this sweet potato has a texture very similar to the Garnet
but has an extra sweet earthiness to the taste. Originally from the Americas, this variety was
introduced to Japan in the 14th century and has become a staple on the Island of Okinawa where
it is eaten almost every day. This is believed to be the reason why Okinawa has the largest
percentage of people living over the age of 100 (more than any other country). This variety has
150% more antioxidants than blueberries and is wonderful prepared almost any way. Try using
these in a pie (beautiful) or mashed instead of regular potatoes. Add some extra antioxidants to
your Thanksgiving table!
By Casey Goode, Produce Manger at ECNG

Pomegranate: The Apple With Many Seeds

October 5, 2016 by The Natural Grocery Company

Source: www.biolib.de

Pomegranate: The Apple With Many Seeds

The word pomegranate translates from Latin to ” the apple with many seeds’, but did you know that it is actually classified as a berry? There are over 760 different varieties of pomegranates worldwide and some of these trees can grow to be more than 200 years old! This super fruit can be stored in the refrigerator for up to 2 months but at my house they don’t last more than a couple of days before we crack into them! There are a few different ways to eat a pomegranate, but my favorite way is to cut it in half along the equator, turn them flesh side down over a bowl of cold water and smack it with a wooden spoon until all of the arils’ fall out. The arils will sink to the bottom of the bowl while the pith, or white part, will float. The arils will keep in the refrigerator for about 4-5 days and can be eaten by themselves or sprinkled on top of a salad, over yogurt or mixed into a rice pilaf with chopped walnuts. If you don’t mind a mess, you can also juice them using a citrus juicer!

Pomegranate season is from September to February in the Northern Hemisphere. This has earned it the nickname “The Jewel of Winter. The pomegranate is native to Israel, Iran, Saudi Arabia, Northern India, Bengal, and Southern Asia and is cultivated widely throughout the Middle East, India, Southeast Asia, and parts of Africa. The pomegranate was first introduced to California by Spanish settlers in 1769. Pomegranate concentrate is a popular ingredient used in Middle Eastern and Mediterranean recipes. The juice is concentrated to about 250% stronger to form a thick sauce (grenadine). When added in cooking, it gives unique flavor and intense sweet taste. Grenadine is used to make cocktails, sorbets, and in several mouth-watering Middle-Eastern dishes. The city of Granada, Spain is named after the Spanish word for pomegranate, “Granada.” In early English, the pomegranate was called the “apple of Grenada.”

Pomegranates are not only delicious, they have amazing health benefits as well! There are two unique substances in pomegranates that are responsible for most of their health benefits. The first is Punicalagins. Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate. They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea! Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content (almost 3 times the amount found in the juice). The next is Punicic Acid. Punicic acid, also known as pomegranate seed oil, is the main fatty acid in the arils (seeds). Punicic acid also contains unique polyunsaturated oil, an omega 5 fatty acid, which has strong anti-inflammatory properties. The oil fends off free radicals to keep skin aging at bay. It also provides protection against sun damage. Pomegranate seed oil provides relief to people suffering from eczema, psoriasis and sunburn. The anti-inflammatory properties of the oil calm irritation and redness of the skin. It also heals wounds and restores skin health. The juice is also a good source of many vital B-complex groups of vitamins such as pantothenic acid (vitamin B-5), folates, pyridoxine and vitamin K, and minerals like calcium, copper, potassium, and manganese.

So far this season we have had 3 varieties for sale. Early Foothill, Sweet Israeli and Wonderful. Come in and grab some of these awesome miracle fruits and try them out in a new recipe! They are also great to use as a natural food coloring when baking up your favorite cakes or cookies!

By Casey Goode, Produce Manager at ECNG

Farm Discovery Day

October 4, 2016 by Sarah

We had a blast visiting the McClelland’s Dairy Farm this past weekend. At an event sponsored by Organic Valley, they pulled out all the fun farm toys! We got to spend time with calfs, shake and make butter, drive mini tractors, play in corn pits and drink milk (lots of milk!). Check out the pictures for a diary of the day. It’s always wonderful to see where our food comes from. I couldn’t help but pick up a dozen of their eggs before heading back to the city. Their bird’s beaks never get clipped so they roam the fields and eat tons of bugs and grass…all the good flavor making ingredients that lead to yummy eggs.

Don’t worry if you missed the event. McClelland’s eggs and Organic Valley milk and dairy products are available at our stores.

Congratulations to St. John’s Family Farm – Now Non-GMO Verified!

September 23, 2016 by Sarah

St. John’s Family Farm was founded in 2006. They are located about 40 minutes from Chico and 1 1/2 hours from Sacramento. Their farm is tucked away on a quiet country road, surrounded by nut trees.

Their hens are all pasture raised, free to explore, chase bugs and snack on hearty green grasses. Three times a day, they are served freshly mixed (corn and soy) Non-GMO feed. In their spacious mobile coops, they lay beautiful brown eggs and roost for the evening. It’s pretty bucolic.

Recently they went through the process of becoming Non-GMO verified. And we are thrilled with their new certification! Same tasty eggs, newly verified.

When we visited the farm, it was easy to tell why these eggs are so delicious and why the yolks are so intensely flavorful. The hens roam in wide open spaces, are gently treated by the staff and family and kept safe (mostly from foxes) by some amazing (and cute) guard dogs.

Try their eggs next time to stop by our stores and help support an amazing family and their animals by purchasing delicious eggs!

Apple Season is Here!

September 7, 2016 by The Natural Grocery Company

Roxbury Russet Apple

Ashmead’s Kernal

Belle de Boskoop

Red Gravenstein

Every year at the Natural Grocery Company we bring in different types of organic, local heirloom and biodynamic apples, most of which we get from The Apple Farm in Philo, CA and Filigreen Farms in Booneville, CA. At the peak of the season we may have more than 50 different types of apples available at our El Cerrito store, with more varieties to come as the season changes. Right now we have 44 varieties at El Cerrito Natural Grocery Co. From The Apple Farms’ Ashmead’s Kernal, Roxbury Russet and Belle De Boskoops to Filigreen Farm’s Kidds Orange Red, Red Gravenstein and Pink Sparkle. With all of these apples in abundance one might ask, what makes these two farms and their apples so special? They are both certified Biodynamic, a method of organic farming originally developed by Rudolf Steiner that is described as a holistic understanding of agricultural processes. This type of farming has an astrological sowing and planting calendar. Choosing to plant, cultivate or harvest based on both the phase of the moon and the astrological constellation the moon is passing through. One of the first sustainable agriculture movements, it treats soil fertility, plant growth and livestock care as equally interrelated tasks emphasizing spiritual perspectives. The whole farm is conceived of as an organism. Soil, plant, animal, human. Biodynamic farmers focus on the open pollination of seeds (with farmers thereby growing their own seed) and the development of locally adapted varieties. Biodynamic Farming has about 20% smaller yields than traditional organic farming but the flavors really stand out! Some think of it as Organic 2.0!

Now, about those apples! Ashmead’s Kernal and Roxbury Russet are funny looking apples. Their rough brown skin looks like that of a russet potato. They are juicy and tart and as they age and start to soften and wrinkle, their flavors intensify. Look for these to make an outstanding juice or applesauce! Belle De Boskoops are tart and fragrant. They are a great cooking apple as they tend to hold their shape. They also have four times the vitamin C as a Granny Smith! Kidds Orange Red is aromatic, sweet and sharp. Great for juicing, drying and eating out of hand. It is also one of the parents of the Gala apple. Red Gravenstein is a natural mutation of the Gravenstein apple. Extremly floral with a sweet/tart taste, this is one of my absolute favorite apples. The Red Gravenstein is a little sweeter than the Gravenstein and is a great cooking apple. Try making a pie using half Red Gravenstein and half Belle De Boskoops! Pink Sparkle is a variety that is new to The Natural Grocery Company. Just under the skin, there are lovely pink polka dots in the flesh! Traditionally used in cooking, this apple purees well, so it would be great to make an applesauce or apple butter! Tart and slightly sweet, this apple looks like it was grown upside down with a broad base and narrows near the stem.

Come in and taste a new kind of apple as we will be getting in more varieties every week! This really is a special time of year at The Natural Grocery Company. I don’t know of any other stores in the area that can come anywhere close to carrying this many varieties of local organic apples. Can you?

By, Casey Goode, Produce Manager at ECNG

Self-Serve Organic Hot Bar – Now Open!

August 23, 2016 by Sarah

We know you are often pressed for time.
So we did a little re-design of our counter and opened up a self-serve selection of prepared foods.
We’re keeping them warm so you can have a hot lunch without waiting for us to pop it in the oven.
Select your food just as you would for the salad bar. We’ll weigh it.
The price is $8.99 per pound.
Simple as that.

Pancake Recipe

July 8, 2016 by Sarah

Pancakes make me feel like it’s a special occasion…but perhaps that’s silly. When I make the batter ahead of time, it’s super easy to cook up some pancakes any day of the week for breakfast or an afternoon snack. To make it a healthier treat, I top it with plain yogurt, a drizzle of honey, nuts and fruit (fresh, dried or preserved).

Here’s my go-to recipe:

Tomato, Basil and Avocado Salad

June 30, 2016 by Sarah

The smell of basil is a sure sign of summer.

It’s that time of year when “cooking” gets easier because you don’t really have to cook!

The veggies, herbs and fruits are so stellar in their raw form that minimal preparation is necessary.

Ingredients list (enough for four adults)

Basil – one bunch

Tomatoes – 4 medium to large tomatoes (Romas or Heirlooms)

Cherry tomatoes – one basket

Avocado – 4 medium sized avocados. Select the ones that have just a little give when pressed gently.

Shallot – one

Garlic – one head (although you only need one tiny bit of one clove)

Acme baguette – one (sweet or sourdough depending on your preference)

Olive oil

Red wine vinegar

Salt

Preparation:

Dressing first (that way the flavors meld while you cut the produce):

Dice the shallot and throw it into a jar (with a lid).

Throw in a pinch of salt (don’t be too shy with your pinch)

Add 2/3 of a cup of olive oil and 1/3 of a cup red wine vinegar. You may have some left over dressing with this quantity. Just store it in the fridge and temper it next time you are making a salad!

Shake the mixture and let it sit.

Salad:

Cut the large tomatoes into bit size pieces

Slice the cherry tomatoes in half

Cut the avocados in bite size pieces (same as tomatoes)

Put all ingredients in a bowl. Mix together with fingers (try not to crush the avocados)

Break the basil leaves off one at a time (leaving the stem behind). You should use about five plentiful stems of basil*. Then break each leaf into pieces. Be gentle so as not to bruise the basil.

Re shake the dressed, and then mix it in…use as much as you think is necessary for great flavor.

Cut the baguette into pieces, toast lightly in the oven or toaster. While it’s still hot, take one pealed clove of garlic cut in half and rub the crumb side of the bread with the garlic. Then take olive oil and drizzle over the top. Finish with salt (to taste).

If you eat cheese and cold cuts of meat, have some on the side. If not, enjoy this salad as a great vegan salad. It’s one of our favorite summer dishes.

*If the basil bunch was more than five stems, store the rest (unwashed) wrapped in a damp paper towel or cloth in the produce drawer of your fridge.

Frog Hollow Stone Fruit

May 29, 2016 by Sarah

We wait patiently every year for the Frog Hollow flat bed truck to pull into our driveway with stacks of perfectly ripe, organic apricots, peaches, plums, pluots and nectarines.

Frog Hollow is a family run farm in Brentwood, California. Not only to they grow impeccable, tree-ripened produce, they also make amazing conserves (with low added sugar), tasty (and pure) olive oil and dried fruits.

Swing by either market to buy their most seasonal fruits!

Photos borrowed from the Frog Hollow website.

Slow Cooking – Groats

Yams or Sweet Potatoes?

Pomegranate: The Apple With Many Seeds

Farm Discovery Day

Congratulations to St. John’s Family Farm – Now Non-GMO Verified!

Apple Season is Here!

Self-Serve Organic Hot Bar – Now Open!

Pancake Recipe

Tomato, Basil and Avocado Salad

Frog Hollow Stone Fruit

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