Eating Well

Aji Panca Butternut Squash Risotto

September 23, 2019 by The Natural Grocery Company

Aji Panca Butternut Squash Risotto

6 Servings

Ingredients

1 butternut squash (2 to 3 pounds) peeled, seeded, cut into 1/4” dice
1/4 cup olive oil, plus 3 tablespoons
2 teaspoons kosher or sea salt, divided, or to taste
6 to 7 cups Imagine No-Chicken Broth
½ cup mascarpone cheese
1 to 2 chopped, seeded, rehydrated Aji Panca chiles (take the seeds out while still dry and then soak in water overnight)
1 tablespoon maple syrup
2 cup finely chopped yellow onion
1/2 cup water
2 cups Arborio rice
1 cup white wine
2 tablespoons unsalted butter
1/2 cup grated Parmesan cheese
1/2 cup chopped fresh flat leaf parsley

To Prepare

Set a rack in upper third part of the oven and preheat to 400 degrees Fahrenheit.
Place the butternut squash on baking sheet, drizzle 3 tablespoons of olive oil, sprinkle with the 1 teaspoon of the salt and toss. Place in the oven and roast for 20 to 25 minutes, until cooked and very soft. Scrape onto a bowl and set aside.
Pour the no-chicken broth into a saucepan set over medium-low heat. Bring to a simmer, then reduce heat to low.
While your both comes to a simmer, combine the mascarpone cheese with the maple syrup in a small bowl. Set aside.
Before moving on, be ready with your roasted butternut squash and chicken broth that should be at a low simmer, if need be, raise heat to medium.
Heat ¼ cup olive oil in an extended casserole or Dutch oven set over medium heat. Once hot, add the onion and ½ teaspoon of the salt, and cook for 8 to 10 minutes, stirring often, until softened and wilted. Pour in the water and continue to cook and stir until the water has completely evaporated, the onions have become even softer, and they begin to glisten with the oil.
Incorporate the rice and stir well to combine with the vegetables and coat in the oil. Add the remaining ½ teaspoon salt, stir, and cook 3 to 4 minutes. The rice should start to smell toasty, but it shouldn’t brown.
Pour in the wine, stir, and cook 2 to 3 minutes more until it completely evaporates, then immediately add a large ladleful of the simmering broth. Cook at a simmer until it is absorbed and you can see the bottom of the casserole when you stir.
Add the next ladle of broth, along with about a fourth of the roasted butternut squash, simmer and cook until the liquid is absorbed again. Repeat 3 more times, adding another ladle of broth and a fourth of the squash each time, until all the squash has been added. Add the chopped Aji Panca.
Continue adding broth by the ladleful until the risotto is cooked al dente. Add a cup more broth and stir before you turn it off; it should be quite soupy, yet the broth should be thick.
You may have used only 6 cups of the broth or all 7 cups, depending on the heat of your stovetop and the weather where you live. What matters is the rice is still al dente and the consistency still seems a little bit soupy.
Turn off the heat, add the chopped parsley and the seasoned mascarpone cheese. Stir well to mix. Sprinkle on the grated parmesan and serve.

Laura’s Peperonata

August 26, 2019 by The Natural Grocery Company

Summer is still in full swing despite the kids heading back to school and it being “Faugust” here in the San Francisco Bay Area. When the peppers are nice and sweet it’s great to make this Italian style relish and have it on hand. Traditionally it is made with tomatoes and basil but Laura omits these in her recipe and adds a little acid by using rice wine vinegar. You can use it on bruschetta, sandwiches, as a topping for fish or toss it with pasta. This little quick relish packs a flavorful punch!

Laura’s Peperonata

Prep time: 10 minutes
Cook time: 10 minutes
Yield: Serves 4 to 6

Ingredients

2 tablespoons extra virgin olive oil
2 red bell peppers, seeded, sliced into 2 1/2 to 3-inch long strips
2 yellow bell peppers, seeded, sliced into 2 1/2 to 3-inch long strips
1 medium red onion, sliced into half-moons
2 garlic cloves, sliced thin
2 tablespoons capers
1 teaspoon dried oregano
1 tablespoon cane sugar
Salt and pepper to taste
1/4 cup rice wine vinegar
Lemon juice

Method

1 Sauté the onions: Heat olive oil in a large sauté pan on medium high heat. When the oil is shimmering, add the onions. Sprinkle with a little salt and sauté for 2-3 minutes, until the onions just begin to color.

2 Add the peppers: Add the peppers and stir well to combine with the onions. Sauté for 2-3 minutes, stirring often. The peppers should be al dente—cooked, but with a little crunch left in them.

3 Add the garlic, capers: Add the garlic and capers, and sauté another 1 minute.

4 Add sugar, oregano, rice wine vinegar: Add the sugar,dried oregano and rice wine vinegar. Cook 1 minute.

6 Add salt, black pepper, lemon juice: Turn off the heat and adjust your salt amount. Grind some black pepper over everything. Right before serving squeeze a little lemon juice over the dish.

Oranges!

January 9, 2018 by Sarah

Winter fruit may be less varied and outwardly fragrant than summer fruits but it’s packed with amazing nutrients and delicious flavor! Oranges are one of the most prolific fruits of this season, with many varietals appearing in our produce department throughout the months of December, January, February and March!

Oranges are a known source for their vitamin c content. Here are some other fun facts about one of winter’s favorite fruits:

Oranges originated around 4000 B.C. in Southeast Asia
The fruit came before the color. The word “orange” derives from the Arabic “naranj” and arrived in English as “narange” in the 14th century, gradually losing the initial “n.”
The name “navel orange” comes from the belly-button formation opposite the fruit’s stem end. It is said that the bigger the navel, the sweeter the orange.
Oranges can be stored at room temperature or in the refrigerator. They will generally last about two weeks, with either method.
The best way to store oranges is loose rather than wrapped in a plastic bag, to avoid trapping in mold causing moisture.
About 85 percent of all oranges produced are used for juice.
There are over 600 varieties of oranges worldwide.
A typical orange has 10 segments.
Orange peel sprinkled over a vegetable garden is an effective slug repellent.

We hope you enjoy citrus season!

Citrus Season!

December 21, 2017 by Sarah

Satsuma [sat-SOO-muh] – A loose-skinned, typically seedless, member of the orange (citrus) family.

One of the most bountiful crops in California is citrus. From the Navel oranges to Satsuma mandarins, there’s a citrus variety for everyone. California citrus begins with the oh-so-loved, satsuma (typically available through the second week of January). Throughout the winter months, we will have many varieties of citrus on the shelves of our produce departments in Berkeley and El Cerrito.

Satsumas have a sweet/tart flavor and suprememely refreshing juice. With its smooth, thin, lightly attached skin, satsumas are wildly popular at this time of year.

History: Satsumas may have originated in China but they were first reported in Japan more than 700 years ago.

The ‘Owari’ Satsuma arrived to the United States from Japan, first in 1876 and next in 1878. During the period 1908-1911, nearly a million budded trees from 1908 to 1911 for planting in the Gulf States. The first recorded introduction into the United States was in Florida by George R. Hall in 1876. The name “satsuma” is credited to the wife of a United States minister to Japan, who sent trees home in 1878 from a place that was then called, Satsuma, on the southern tip of Kyushu Island, where it is believed to have originated.

For the next couple months we will be introducing seasonal citrus varieties to our stores on a regular basis. Please swing by our Produce Department, enjoy a tasty sample and experience how amazing California citrus can be when grown organically and harvested at perfect ripeness!

Look out for Satusumas grown by these wonderful farms:
Beck Grove
Serendipity Farms
Capay Organic

Cult Crackers – Our Newest, Local Food Crush

August 10, 2017 by Sarah

Small batch, handmade, organic crackers made in Berkeley?

Yes please!

That’s exactly what Cory (long time employee of Berkeley Natural Grocery) said to Birgitta when she told him about her made-from-scratch crackers crafted from a Swedish friend’s recipe.

Birgitta is a long time (30 + years) shopper at our Berkeley store. For years, she bought the same superfood ingredients from our bulk bins. After chatting and recipe sharing with staff, she brought the team at Berkeley Natural (BNG) samples of her crackers. They were hooked. Birgitta and her partner Dianna credit Cory and the BNG team with inspiring them to start their small business.

The recipe originated with Birgitta’s friend in Sweden whose daughter is a very picky eater. When she finally discovered a winning combination that even her daughter appreciated, she shared it with Birgitta. While Birgitta and Dianna have altered the recipe a bit (most dramatically dropping the olive oil in favor of coconut oil), the Swedish roots are strong.

The flower on the label is a traditional Swedish decoration. Their label and logo designer lives on an island in the Baltic Sea between Sweden and Finland. The heritage (and inspiration) for these crackers points back to the majestic northern lands of the Baltic.

Cracker culture in Sweden is endless, with entire aisles dedicated to the craft. Everybody buys and bakes crackers. People commonly eat crackers with every meal whether paired with pickled herring, caviar, cheese, smoked meat, gravlax or soup.

The key to Birgitta’s leap into full time cracker production happened while selling Swedish ovenware. She was going to product shows and would bring her crackers along for snacks and meals. Everybody wanted the crackers more than the ovenware. With that nudge and the continued encouragement from Cory and the Berkeley Natural Team, Birgitta teamed up with Dianna (who has a culinary degree) to forge what is now Cult Crackers.

Together, they met the folks at Muffin Revolution and subleased kitchen space from them. That afforded them the chance (in a certified gluten-free kitchen) to produce more volume and become a registered business. When Muffin Revolution outgrew the space, they offered the lease to Cult Crackers. While it was a big jump, they accepted. And thank goodness they did!

These two ladies started their official Cult Cracker journey in June. Berkeley Natural Grocery was store number one, and now they are in ten stores throughout the Bay Area!

The crackers are delightful. At their kitchen, we snacked on them with Mitica Drunken Goat cheese and Crofters Jam. With a box to take home, I shared the crackers with my five year old son (and felt great about it!). He loved them with butter and salami.

We are so excited to carry their crackers at both stores so that you can try them sometime soon!

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!

Aji Panca Butternut Squash Risotto

Laura’s Peperonata

Oranges!

Citrus Season!

Cult Crackers – Our Newest, Local Food Crush

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!

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