Eating Well

Organic Sugar Snap Peas

April 21, 2022 by The Natural Grocery Company

Season: Snow peas are cooler climate vegetables and are often planted in early spring. Snow peas can be found most easily throughout the spring, summer and even into fall in California.

Flavor: Snap peas are also known as sugar snap peas and are a cross between snow peas and garden peas. The whole pod is eaten and has a crunchy texture and very sweet flavor.

Storage: Sugar snaps should be plump and crisp (they should “snap” when you break one in half); floppy sugar snaps are a no-go. Store peas in cold refrigeration in a bag in the crisper drawer with other vegetables. Snow peas should be kept at 32-36 degrees Fahrenheit, and usually last for 1 week.

How to use: Snow peas can be eaten raw or enjoyed cooked atop rice, salads, or just as a side. Natural partners with garden peas and sugar snaps include mint, butter, cream, bacon and prosciutto, lettuce, onions (especially spring onions) and mushrooms. Snow peas and sugar snaps are at home in stir-fries, pairing beautifully with garlic, sesame oil and soy sauce; sugar snaps are also pretty excellent raw.

Nutrition: Every variety of pea is really good for you. They sort of combine the nutritional benefits of veggies with the good stuff in legumes. Garden peas are higher in calories than most other veggies and are rich in fiber and protein. They also have huge amounts of Vitamins C, A, K and folate, and are high in manganese, iron, zinc and magnesium. They even contain a little bit of calcium. Snow peas and sugar snaps have a crazy amount of Vitamin C — just one cup provides you with 128 percent of your daily Vitamin C needs. They’re also super high in Vitamins A and K and are good sources of iron and Vitamin B6.

Baby Spinach

April 18, 2022 by The Natural Grocery Company

Season: Although available year-round in California, it is naturally a cool-weather crop, which means that fall and spring are its peak seasons. It cannot tolerate extreme cold or heat.

Flavor: Raw spinach has a slightly sweet, mild, herb-like, grassy flavor that blends well into any salad or sandwich. Cooked spinach becomes tangy and slightly acidic in flavor, which most people try to mask with garlic.

Storage: Those tender leaves are vulnerable to decay. Unlike chard, kale and other green leafy friends, baby spinach will keep, at the most, for a few days in the refrigerator crisper. Moisture is a villain, so dump accumulating water from produce bags and keep it unwashed until ready to use. Pre-washed spinach in bags and containers will keep for up to a week, but that’s no reason to get complacent, check often for moisture build-up.

How to use: For salads and other raw preparations, flat-leaf spinach, or young “baby” spinach, is the perfect base.

When cooking, do you boil, or not? There are varying schools of thought on the matter. Many cookbook authors recommend transferring just-washed spinach to a saucepan, using just the residual water that clings to the spinach leaves for a quick wilt. The argument is that fewer soluble vitamins are lost compared to spinach cooked in rapidly boiling water. But others argue that boiling helps reduce the amount of oxalic acid, which can interfere with calcium and iron absorption. After you’ve cooked it, drain the spinach, then place in a skillet with a smidge of your favorite fat — anchovies, bacon, coconut oil, chopped walnuts — for an instant layer of flavor.

But remember, spinach is more than 90 percent water and shrinks like crazy when you cook it!

Nutrition: In the nutrient department, spinach has got it all. One cup of cooked spinach contains four grams of fiber and more than five grams of protein, all clocking in at 41 calories. It is exceptionally rich in Vitamins A and K, and delivers big time in calcium, potassium, Vitamins B-2 and B-6, Vitamin C and iron. It even has those heart-healthy omega-3 fatty acids, plus a respectable serving of choline, a B vitamin that supports the nervous system and snuffs out inflammation. It’s also loaded with disease-fighting phytonutrients called carotenoids that are being studied for their links to cancer prevention.

The caveats: Oxalates, which may be an issue for people with kidney or gall bladder conditions; and purines, which can contribute to excess buildup of uric acid, a potential issue with anyone suffering from gout. In addition, the amount of oxalic acid in spinach is enough to interfere with the calcium benefits from spinach. Consult your medical provider for further details.

Organic Pineapple

April 11, 2022 by The Natural Grocery Company

Season: Although available year-round, pineapples from the Western Hemisphere are at their peak from March through June. Our pineapples are coming from Costa Rica

Flavor: Pineapple is one of those fruits that just reminds you of all things tropical. Really ripe pineapple is incredibly sweet and fruity, tasting something like a marriage of citrus and apple. There’s a tang to pineapple that may be relatively absent from the ripest fruit and bolder in less ripe pineapples. It’s like the tang of an orange, zesty and bright.

Storage: Many pineapple lovers prefer to keep it at room temperature until ready to carve, but there’s no harm in keeping it chilled, either. On the one hand, a pineapple on the kitchen counter will perfume the room; on the other hand, it will decompose much more quickly than if stored in the refrigerator.

Once peeled and trimmed, fresh pineapple must be stored in the refrigerator where it will keep for three to five days in an airtight container.

How to use: Raw pineapple isn’t just for brunch buffet fruit salad anymore; it loves to play with savory ingredients, including herbs, chiles, garlic, fish sauce and lime.

Cooked pineapple delivers a very different flavor profile. Its acidity mellows significantly, and the natural sugars really get a chance to shine.

Don’t throw out the skins: Underneath the scratchy surface, there’s enough pineapple-y goodness to make juice, vinegar or a fermented beer-like brew. In Mexico, that brew is called tepache.

Nutrition: One cup of raw pineapple offers more than the daily recommended amount of Vitamin C (105 percent). It’s also rich in manganese and Vitamin B1, all of which offer antioxidant protection and immune support. A good source of fiber and folate, pineapple is also a unique source of bromelain, a protein-digesting (and tenderizing) enzyme with potential anti-inflammatory benefits.

Organic Ataulfo Mango

April 8, 2022 by The Natural Grocery Company

Season: Peak season in Mexico is March to July.

History: The Ataulfo is a cultivar originally from Mexico. That’s where ours are coming from. Mangoes came to Mexico from Brazil via Portuguese travelers who brought the tropical fruit to South America in the 1700s. Though the Spanish may have also brought mangoes with them to Mexico a century earlier. The Ataulfo mango was the result of cross-pollination by several varieties (including an Indian variety) in the southern Soconusco region of Mexico in the state of Chiapas, on the border of Guatemala. They were named for grower Ataulfo Morales Gordillo. The sweet mangos are grown primarily in Southern and Central Mexico, with Chiapas being the top producer.

Flavor: It’s one of the smoothest-eating varieties of mango and doesn’t have the fibrous texture found in other types. When ripe, it will be soft to the touch (and possibly even wrinkled). The fruit will have a velvety texture and a sweet mango taste.

Storage: Do not refrigerate mangoes! Keep them at room temperature. If you only want to eat half, cut and score the remaining half, remove from the skin and store in an airtight container in the refrigerator, where it will keep for a few days.

How to use: Ataulfo mangos make excellent sorbet, jams, tarts and chutneys. Try adding mango cubes to pancakes, muffins and waffles. Sauteed mango is a great accompaniment to poultry and roasted meats. Pureed mango makes a great addition to smoothies, juices, ice cream and curries.

Mango salsa is another great way to use it; chop it up and mix with classic salsa ingredients like cilantro, red onion, lime juice and garlic.

Nutrition: If you’re looking for a source of Vitamin A and its antioxidant companion beta-carotene, you’re in the right place. The mango is also rich in Vitamin C and a respectable source of fiber as well as potassium – in fact, it actually beats the banana in the potassium contest.

Organic Green Cabbage

March 12, 2022 by The Natural Grocery Company

Organic Green Cabbage

Season: Grown in California! Fall through Spring

Flavor: Raw leaves are somewhat peppery in flavor, but the cabbage gets sweeter as it cooks.

Storage: Whole cabbage can be stored in your fridge for a long, long time, up to two months or more. Cut cabbage heads wrapped in plastic will keep in the refrigerator for several weeks. Don’t wash your cabbage before you store it — washing the head will just accelerate its decline.

How to use: Sliced thinly, green cabbage can be eaten raw or it can go into stir-fries, soups, and braises. The whole leaves can also be used to make cabbage rolls. Cabbage can be eaten raw, braised, steamed, boiled, pan-fried and even roasted. Whatever you do, don’t overcook it. Cooking cabbage too long — especially in water — gives off the distinctly stinky smell that has caused a bit of an image problem for the vegetable.

Nutrition: Cabbage is really good for you. In general, it is loaded with Vitamin C, Vitamin K and fiber, and is a good source of folate, potassium and even calcium. All cabbage varieties also contain glucosinolates, the sulphur-y smelling compounds that are thought to be cancer-preventing chemicals.

Thank You Mr. Dewie’s!

February 15, 2022 by The Natural Grocery Company

Mr. Dewie’s is one of our 40th Anniversary sponsors!

We’ve been working with them for years and even carry their amazing cashew milk ice cream by the scoop in our Annex. In each of our 40th Anniversary Raffle Tote’s you will find a coupon for a pint of their wonderful product redeemable in our stores.

Brothers Ari and Andrew Cohen, born and raised in Berkeley, CA, are the creators and co-founders of Mr Dewie’s cashew milk ice cream, founded in 2011.

Their mission was to make a creamy, rich, and delicious ice cream that also met their personal dietary needs of being free of dairy, gluten, and soy. It was important to them to keep it local, and to use only natural, organic and healthy ingredients. No fillers, additives, preservatives, gums, or oils — truly homemade!

We love Mr. Dewie’s! Thank you!

Thank You Cult Crackers

February 10, 2022 by The Natural Grocery Company

Cult Crackers is one of our 40th Anniversary Sponsors. In every raffle tote you will find their crackers.

Birgitta and Dianna make and sell Swedish crackers with a healthy California twist from their headquarters in Berkeley, California.

Their totally addicting crackers are filled with good-for-you organic ingredients and packed with flavor and crunch.

Birgitta’s favorite cracker is their best-selling Crunchy Cassava Crackers because of its crunchy goodness. Dianna favors the Classic Seed Crackers for their sweet, rich flavors. But hold on, because according to their website, they’re working on a new cracker flavor which is becoming a new fave for both of them.

Cult Crackers wants you to enjoy their crackers knowing they’re made with your health and our planet in mind. From the very beginning they decided if they’re going to do this, they’re going to do it right, using their business as a force for good. Cult Crackers is committed to using only the highest-quality organic ingredients they can find, are certified organic, mix and bake every batch of crackers by hand, package in sustainable packaging, pay our employees a living wage, and do things with care and intention.

We love what they do, and that Cult Crackers nourish people in so many different ways. Thank you Birgitta and Dianna!

Organic Sweet Corn

August 16, 2021 by The Natural Grocery Company

Season: June to October in Northern California

Flavor: Sweet, succulent and crisp.

Storage: The fresher the better! Try to cook fresh corn the same day you purchase it. Despite the advances in new varietals, it still holds true that the longer corn is in your fridge the more starchy and less sweet corn becomes. When choosing don’t worry about dryer husks or brown silks but if the kernels start to dimple that is a sign it is going to be starchy.

How to use: Raw, steamed, boiled, pan fried- just about any way you can imagine!

Here’s a link to a “No-Pollo” Verde Soup with Sweet Corn on our site:

https://naturalgrocery.com/2021/08/14/no-pollo-verde-soup-with-sweet-corn/

Nutrition: Fresh corn is a good source of vitamin B6, thiamin, niacin, magnesium, iron and a number of other important minerals. Eating corn with beans provides all the amino acids humans need.

“No-Pollo” Verde Soup with Sweet Corn

August 14, 2021 by The Natural Grocery Company

“No-Pollo” Verde Soup with Sweet Corn (Vegan, Gluten Free)

Total Time: 30 minutes (5 minutes prep time 25 minutes cooking time)

Yield: 2 quarts (4x16oz portions)

This bright, slightly tart soup tastes just like the chicken version but is completely free of animal products! It’s also a quick pull together that tastes like it has been cooking on the stove all day.

1 cup chopped yellow onion (aprox 1 medium yellow onion)

1 cup chopped carrots (aprox 2 large carrots)

1 cup chopped celery (aprox 2 large stalks celery)

1 cup diced yellow creamer potato (skin on)

2 cups corn (aprox 2 ears of corn)

1 box Imagine No-Chicken Broth (32oz)

2 cans Herdez Salsa Verde (7oz cans)

1/3 cup olive oil

salt & pepper to taste

Use a food processor to chop first the onions, set aside, then the carrots, set aside, then the celery, set aside. I pulse my machine about 20 times to get the size I like. Take the corn off the cob with a sharp knife and then using the back side of the knife squeeze the “milk” from the cob, set aside. This contains the germ of the corn kernels and will help thicken your soup. Wash your potatoes and dice them, set aside. I like to leave the skin on because there’s a lot of nutrition in it.

Put the olive oil in your soup pot and set your heat on medium/high. Add the onions and cook until they start to color a bit. Add the carrots and cook a little longer. Finally add the celery and cook until slightly soft. In total the veggies should take 5-8 minutes. Add the Imagine No-Chicken Broth. Add the diced potatoes. Bring to a boil and then turn down to a simmer. After 10 minutes add the Salsa Verde and the corn. Cook until the potatoes are soft. If it is too thick then add a little water until it has the broth/veg ratio you prefer. Season with salt and pepper to taste.

Recipe courtesy of Wilted Made.

Asparagus (green)

April 16, 2021 by The Natural Grocery Company

Season: February to June

Flavor: Its flavor is mildly sulphuric, mostly sweet and slightly nutty, more-so when grilled.

Storage: Store asparagus in a bag in the refrigerator, preferably in the crisper between 32 and 36 degrees F. Properly stored asparagus can last between 1 and 2 weeks. Things can go downhill for asparagus pretty rapidly, especially the tips, so try to eat it as soon as possible. If you must wait, you can preserve your spring-y bounty by trimming the ends of the stalks and standing the bunch (still bound together — if you bought them loose, then tie them up for balance) in a cup of water in the refrigerator.

How to use: Some people peel asparagus, but unless you are dealing with exceptionally woody stalks, it is generally unnecessary. However, you absolutely should trim the end of each spear. The question is, how much should you trim before preparing? This tip takes the guesswork out of trimming: Grasp a stalk with one hand around the root end at its furthest point, and the other about mid-way down the stalk and gently bend. Wherever it breaks is where it should be trimmed to.

Don’t be afraid of Jumbo/XL/Large Asparagus! Fat asparagus is actually more tender than thin. Each stalk has the same amount of support fibers, so Large Asparagus stalk has more flesh in between those fibers.

The most important thing — by far — about preparing asparagus is not to overcook it. It is delicious raw, shaved or sliced quite thin, steamed or roasted or grilled (which enhances its nutty flavor).

Nutrition: Like most green vegetables, asparagus is good for you. Among its healthful properties are folate, Vitamin C, potassium, inulin (which is said to be “prebiotic” and is known to aid in digestion), anti-oxidant and anti-inflammatory properties and possibly anti-cancer effects.

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