Produce Notes – Page 2

Organic Green Kale

March 21, 2022 by The Natural Grocery Company

Organic Green Kale

Season: Grown in California!

Flavor: Kale has a strong and earthy taste. The leaves are dry, tough, crunchy, and strong tasting. It is a hearty leafy green, yet it is not spicy like arugula. Young kale has softer, thinner leaves with a mild taste.

Storage: For a bunch of whole leaves, it’s all about avoiding excess moisture. Wrap the bunch of kale in a layer of paper towels, and store in an airtight bag in the refrigerator crisper drawer. The kale should be in great shape for a week.

How to use: Kale is delicious steamed, stir-fried, roasted, raw and “massaged,” and is tasty in smoothies, salads, stir fried, wilted into soup, mashed with potatoes, kale pesto; the list of uses for this vegetable go on and on.

Nutrition: Anti-inflammatories in the form of Omega-3 fatty acids and Vitamin K; antioxidants in the form of carotenoids, Vitamins C and E, as well as dozens of flavonoids (found in the pigments); cancer-fighting glucosinolates, just to name a few. For just 36 calories, one cup of kale contains three grams of fiber, 93 mg of calcium, 2.5 grams of protein.

Organic Russet Potatoes

March 16, 2022 by The Natural Grocery Company

Organic Russet Potatoes

Season: These potatoes are currently coming from Oregon

Flavor: Mild; earthy; medium sugar content. Russets are long and large with a thick, rough, skin. A high-starch potato, with a flesh that’s snowy white and very dry, they are the quintessential baking potato.

Storage: Store potatoes in a cool, dark place with low humidity (a basement is ideal). Kept dry and in a dark place, most potatoes will keep for at least a month and up to three months (or more!). We don’t recommend storing them in the refrigerator and store them away from onions, as they release gases that interact and make each spoil more quickly.

How to use: Varieties with high levels of starch, like russet potatoes, are well-suited to baking and mashing. Also good for French fries.

Nutrition: One baked medium russet potato with skin contains 168 calories, 5 grams of protein and 37 grams of carbohydrate, including 4 grams of fiber. The fiber and protein in the potato will help to fill you up so you eat fewer calories. Fiber may also help lower your risk for constipation, heart disease and diabetes.

Consuming a medium russet potato provides you with vitamin B-6, niacin, folate, thiamine, riboflavin and vitamin C. Vitamin B-6, niacin, folate, thiamine and riboflavin are B vitamins, which turn the food you eat into energy, help your nervous system function properly and keep your hair, skin, eyes and liver healthy. Vitamin C acts as an antioxidant and is important for growing new tissues and repairing wounds.

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.

Organic Rio Red and Star Ruby Grapefruit

January 29, 2022 by The Natural Grocery Company

Season: This month our Red Rio and Star Ruby Grapefruit are grown in California. This is peak season! Grapefruit tend to grow in clusters, so much so that they can resemble grapes on a vine. (Fun fact! This is how grapefruit got their name.)

Flavor: Sweet, mildly tart, and super juicy they are mostly seedless with deep red flesh.

Storage: Store it at room temperature if you plan to eat the fruit soon, because citrus fruits are always juicier when slightly warm. If planning to store grapefruit for a longer period, make sure the skin is dry before placing the fruit in a mesh bag and store in your fridge crisper.

How to use: Many people like to eat grapefruit fresh and on its own. The juice is great but the sugar can add up quickly when you don’t have the fiber to balance it out. Grapefruit is delicious in salads, as a salsa for fish or added to your favorite grain bowl.

Nutrition: There’s a reason grapefruit is sometimes referred to as a superfood. In addition to its other health benefits, a serving of grapefruit is packed with vitamins and minerals. These include Vitamin C, Vitamin A, Calcium and Iron.

Organic Brussels Sprouts

January 25, 2022 by The Natural Grocery Company

Season: This month our Brussels Sprouts will be coming from either Mexico or California

Flavor: Raw or lightly cooked Brussels sprouts have a mild, sweet, almost nutty flavor. But they’re very easy to overcook, which can lead to a bitter taste, mushy texture, and a strong, sulfur-like smell.

Storage: Store unwashed and untrimmed in a closed container in the refrigerator.

How to use: Look for bright green Brussels sprouts. Black spots or yellow leaves are signs of decay.

To cook, rinse your sprouts well to remove any dirt. Slice off the bottom (which has a tough texture, even when cooked), and remove any outer, wilted leaves. I like to cut mine in half length wise. It helps me to keep from overcooking them. You can steam them, sauté or toss with oil and roast them. You can add raw, shaved Brussels sprouts to soups and salads.

Don’t boil your Brussels sprouts. This can lead to the mushy, bitter taste that many people hate. It also wipes out many of this veggie’s nutrients.

Nutrition: They are rich in Vitamin C, Vitamin K, Folate, Calcium, Iron and Potassium.

Organic Navel Oranges

January 20, 2022 by The Natural Grocery Company

Season: Grown in California! January through April is the best time for these. Named for the “navel” at the blossom end of the fruit, California navel oranges are considered by many to be the best oranges for eating out of hand.

Flavor: Richly flavored. Great balance of sugar and acidity. Seedless, the fruit separates into easy-to-eat segments. Has bright orange skin that peels easily when fully mature.

Storage: If you are not planning on consuming all of your navel oranges within three to four days, refrigeration is recommended. You can safely store them in the fridge for up to two weeks. The thick outer peel will protect the fruit inside but make sure you dry the outside of the fruit properly so the peel will not rot due to excessive moisture. The ideal refrigerator temperature for navel oranges is somewhere between 45 and 48 degrees. This will keep them as fresh as possible for as long as possible.

How to use: Peel and eat them! Try sectioning them to make a citrus salsa You can also juice them to make a marinade or combine pieces of fruit and juice for a sheet bake with vegetables and chicken.

Nutrition: Oranges are an excellent source of Vitamin C! Vitamin C is a powerful antioxidant, which prevents cell damage and boosts the immune system. They are also a good source of fiber, calcium, potassium and folic acid.

Sweet Potatoes or Yams?

November 9, 2021 by The Natural Grocery Company

We all love to make “yams” for Thanksgiving, but did you know that you are actually eating sweet potatoes? Perhaps you already know that they are different, but I think there are still some folks who do not. Keep reading if you want to know more.

I was a docent at The UC Botanical Garden for several years back when I had another life as a professional cook in the East Bay Area. I love learning about our foods both botanically and culturally and I hope I can interest you as well. In the United States we refer to an orange fleshed sweet potato as a yam, but they are really two completely different species. Botanically yams are a root while sweet potatoes are a stem (tuber). 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 grow 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 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!

There is a food origin documentary on Netflix called High on the Hog and in Episode 1 it delves into the differences between the two species and discusses how some traditional “American” dishes came into our combined cultural heritage while the origins were historically obscured. The series is based on the book “High on the Hog” by Dr. Jessica B. Harris and is well worth the read if you are at all interested in how our “American” food culture came to be. It is about the literal “roots” of our food culture.

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 and gain some insight into where OUR foods come from, celebrate our diversity and give thanks for the ability to come together!

By Laura Wilt, Communications & Marketing, The Natural Grocery Company

Organic Fair Trade Cherry Tomatoes from Del Cabo

October 13, 2021 by The Natural Grocery Company

Changing Lives Through Food

The del Cabo Project’s roots stretch back to 1980, when husband and wife co-founders Larry Jacobs and Sandra Belin began farming in coastal California. By fate, their paths crossed with a group of struggling farmers in San Jose del Cabo, Mexico and together they embarked on a radical mission united by passion.

Today, they farm nearly five thousand acres of field-grown and greenhouse-grown herbs, tomatoes and other delicious veggies.

We Thrive Together

“Our mission is brought to life through the collaboration with our del Cabo farmers — who passionately grow organic products all along the Baja California coast. Our work together provides these farmers with thriving and sustainable farming economies that have transformed and empowered their communities.”, says the del Cabo people.

Putting People First

The del Cabo collective was born in 1985 when co-founders Larry and Sandra met a group of small-scale farmers in San Jose del Cabo. They found these farmers to be some of the best people on this planet who worked really hard, but were not in the right place to make a good living.

The goal of the del Cabo collective was to connect these communities with good products and teach them how to grow food in a way that’s healthy for them, for the consumer, and for the planet.

Less Plastic for Our Planet

Jacobs Farm del Cabo is excited to introduce their newest paper-based pack as an alternative to single-use plastic clamshells. In this year alone, the new paperboard pack is projected to reduce their plastic waste by half a million pounds!

The introduction of paper-based clamshells is part of our steady and multifaceted shift away from plastic toward more sustainable materials, and we’re proud to announce that Del Cabo’s new paperboard pack is as clean and green as it gets!

The pack is made with 100% recycled paperboard and provides a clear view of the bright and flavorful product inside with a plant-based, cellulose window that is certified compostable both commercially AND at home!

The Natural Grocery Company will always ask for this packaging from our distributors but it may not always be available.

Season: In October Del Cabo grows their Fair Trade tomatoes in Mexico

Flavor: Sweet & Juicy, “Nature’s Candy”.

Storage: Keep unwashed in their container on the counter. If they begin to soften you can pop them into the fridge for a few extra days of shelf life. Optimal storage is between 55F and 65F.

How to use: Crudite, snacking, pasta, and salads.

Nutrition: Promotes skin health, improves vision, decrease the risk of oxidative stress, and an excellent source of Vitamin C.

Choosing Fair Trade bananas makes a difference

October 10, 2021 by The Natural Grocery Company

Photo from Fair Trade International

Fairtrade banana producers are paid a Fairtrade Minimum Price that acts as a safety net against falling prices. This price varies by region, factoring in local conditions and aiming to cover the average costs of sustainable production.
Plantation workers and small-scale banana farmers also receive a Fairtrade Premium – an extra sum of money that farmers and workers invest in business or community projects of their choice. Banana workers have often used the Premium to improve their housing, build schools and clinics, or offer other benefits they see a need for.
The Fairtrade Standards are designed to improve employment conditions and protect the rights of workers in the large plantations where the majority of export bananas are grown. In recent years Fairtrade has undertaken pioneering work to define and progress toward living wages for banana workers.
For smallholder farms, Fairtrade supports these banana growers to improve their income and their bargaining position in banana supply chains that are often dominated by larger entities.

Season: Bananas are grown in tropical areas and can produce nearly year-round, so seasonality is not particularly relevant to the fruit. Bananas are not grown in California.

Flavor: The flavor changes as they ripen. Green bananas are more starchy, very firm and less sweet. As they ripen the taste has been described as having melon, pineapple, candy and clove flavor notes. Yellow bananas have higher sugar concentrations and therefore taste sweeter. Finally, when the peel has become brown, the banana contains notes which are reminiscent of vanilla, honey and rum and the texture is very soft.

Storage: Ripen green bananas on the counter. You can also store them on the counter – but note that they will continue to ripen, and sometimes quickly, depending on how warm it is. If they are too green for you then put them in a plastic bag with an apple to help ripen them.

You can also use bananas’ ethylene gas to your advantage: to ripen a hard avocado overnight, stick it in a paper bag with a ripe banana. The banana’s ethylene gas will work its magic on the avocado, making it perfectly ripe and ready for your next batch of guacamole.

How to use: The most common way to eat bananas is of course, out of hand. But they’re also used for a variety of sweet and savory dishes. Very ripe bananas are perfect for baking in dishes such as Banana Bread.

Bananas freeze beautifully — just peel them and stick them in a zip-top bag for use in smoothies or banana ice cream. If you’re going to freeze them, go one step further and make chocolate covered bananas for an instant dessert.

Nutrition: Bananas are really, really good for you! One medium-sized banana will give you about 12 percent of your daily fiber needs, plus lots of Vitamin C, Vitamin B6, potassium and manganese. Bananas even have a bit of protein, iron and calcium.

Our stores only carry organic produce!

Organic Warren Pears

September 22, 2021 by The Natural Grocery Company

Organic Warren Pears from Frog Hollow Farms

Season: August to November in Northern California

Flavor: Sweet, juicy but mild.

Storage: Look for fruit that are unblemished and are slightly firm when you purchase them, unless you plan to eat them right away. They also smell fragrant. You can allow pears to ripen by leaving out at room temperature, uncovered, for a day or two; or you can stall the fruit’s ripening by keeping it in the refrigerator. In either case, don’t suffocate the fruit for long with airtight plastic. Without oxygen, pears will degrade faster and their natural moisture may encourage mold.

How to use: Pear ripen from the inside out; if the outside looks fully ripe then the inside may be too ripe! What pairs with pears? The answer seems to be endless. Fresh pears can be enjoyed on their own, as a snack, or in multitudes of ways. The refreshing sweetness of pears adds complexity to savory foods well, like a charcuterie or cheese board. Serving pears fresh showcases their crispness, which is lost in cooked preparations.

Like apples, though, pears can be cooked in baked goods like pies and tarts. They can be canned or turned into preserves and take on additional flavors in the process. Simply poached peeled pears in wine or brandy, until meltingly soft but still retaining their shape and serve with chocolate sauce.

Nutrition: Pears are an excellent source of dietary fiber and carbohydrates. It offers a sampling of essential minerals, including copper, iron, magnesium and calcium, although much of this nutrition is found in the fruit’s skin. The flesh alone is a good source of potassium and Vitamin C, although pears are not as strong of a source of antioxidants like higher-acidity fruits and leafy green vegetables.

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