French Broad Food Co+Op

Turkey and Sweet Potato Chili

Turkey and Sweet Potato Chili

Recipe Information

Total Time:

55 minutes; 25 minutes active

Servings: 6

Sweet, hearty and delicious, this chili is sure to please the entire family.

Ingredients

  • 2 tablespoons canola oil
  • 1/2 pound turkey sausage, casings removed
  • 1 medium yellow onion, chopped
  • 1 red bell pepper, seeded and chopped
  • 3 sweet potatoes, chopped into small pieces
  • 2 cloves garlic, minced
  • 1 14.5-ounce can diced fire-roasted tomatoes, undrained
  • 2 cups chicken broth
  • 1 cup water
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon salt
  • 1 15-ounce can cannellini beans, drained and rinsed
  • Additional salt and pepper to taste

Preparation

  1. Warm oil in a large pot over medium-high heat. Add sausage; break up any large chunks and sauté until no pink remains. Using a slotted spoon, transfer meat to a bowl; cover. Add onion, bell pepper and sweet potato to pot and cook, stirring occasionally, until softened, about 6 minutes. Add garlic and sauté for 1 minute. Return meat to pot.
  2. Stir in tomatoes, beans, broth, water, spices and salt. Bring to a boil, then reduce heat to medium-low and stir in beans. Cover and simmer until chili thickens slightly, about 30 minutes. Season with additional salt and pepper to taste.

Serving Suggestion

Sweet potatoes are a tasty way to add important nutrients to your diet like Vitamin A, fiber and even protein. Substitute your favorite sausage, ground meat or meatless alternative if you prefer. Have fun topping the chili; try a spoon of plain yogurt, cilantro, diced avocado or tortilla chips—you can’t go wrong!

Nutritional Information

440 calories, 13 g. fat, 60 mg. cholesterol, 930 mg. sodium, 63 g. carbohydrate, 15 g. fiber, 21 g. protein

Sweet and Sour Vegetarian Meatballs

Sweet and Sour Vegetarian Meatballs

By: Open Harvest Co-op Grocery

Recipe Information
Total Time: 55 minutes, Servings: 4

These tasty vegetarian meatballs make a delicious appetizer or accompaniment to fettuccine Alfredo or mushroom risotto.

Ingredients
2 large eggs
Oil to grease pan
1/2 cup shredded Colby cheese
2 tablespoons minced yellow onion
1/2 teaspoon dried basil
1/4 teaspoon dried sage
1/4 teaspoon salt
1 cup crushed herbed stuffing mix
1/4 cup cottage cheese
6 tablespoons pecan meal (grind about 1/2 cup pecan halves)
Sauce
2 tablespoons canola or vegetable oil
3 tablespoons apple cider vinegar
10 tablespoons apricot jam
6 tablespoons ketchup
1 tablespoons minced yellow onion
1/4 teaspoon dried sage
1/4 teaspoon dried oregano
1/4 teaspoon hot sauce

Preparation
Preheat oven to 350°F.
Oil a sheet pan with sides or an oven-safe casserole dish.
In a large mixing bowl, mix together all vegetarian meatball ingredients. Once thoroughly combined, roll into 1- to 2-inch balls. The mixture should yield approximately 16-18 vegetarian meatballs. Place them in the oiled pan and bake for 15 minutes. Turn them and bake another 15 minutes.
While the vegetarian meatballs are baking, mix together all sauce ingredients in a separate bowl.
After the vegetarian meatballs have baked for 30 minutes, coat them with the sauce and bake another 10-15 minutes. Serve warm.

Serving Suggestion
Goes great with fettuccine Alfredo or mushroom risotto.

Nutritional Information
Per Serving: 490 calories, 27 g. fat, 108 mg. cholesterol, 54 g. carbohydrate, 4 g. dietary fiber, 12 g. protein, 871 mg. sodium

 

Apothecary Skills Class Update

Immune Support and Syrup making

Every year we seem to be bombarded with a new group of viruses and flu. Luckily, we herbalists have a wonderful array of plants that can help. I cannot stress enough to be prepared! In the spring and summer, when so many of these plants are in their season is when we should think about preparing our winter medicines. Drying herbs, picking berries, and tincturing the wonderful fresh abundance of the season is not only fun and connects us to the seasons and the land, but gives us the wonderful health benefits of these plants when we need them.

One of the stars in cold and flu prevention and treatment is certainly elderberry. Elderberry (Sambucus nigra or Sambucus canadensis) is both delicious and has anti viral properties. Elderberries are terrific as a tea and a syrup. Here are recipes for both:

 

Elder Echinacea syrup

1 cup elderberries

½ cup echinacea angustifolia root

2-3 inch piece of fresh ginger (or 1 Tbsp. dried)

4 cups water

2 cups raw local honey

Place 4 cups of water into a pot with the herbs. Simmer for 30 minutes to 1 hour until the liquid is reduced by half. Strain out the herbs and add 2 cups of local honey and a splash of brandy or whiskey (if desired). Mix well so that the warm elder echinacea decoction blends thouroughly with the honey. Store in the fridge and take 1 Tbsp. daily during cold and flu season.

I love to make an elixir with the above syrup. Add 2 ounces of the elderberry syrup with 2 oz. of Herbs, Etc. Deep Health formula. The deep health blend contains a blend of both mushrooms and adaptogens. We know that stress can make us sick, it depletes our ability to fight off viruses and infections, so this is my everyday during the cold season support. 

 

Rosemary Gladstars’ Nutritive Tonic Berry Good Tea

2 parts dried elderberry

2 parts dried rosehips

1 part dried blueberry

1 part dried hawthorne berry

Blend all berries together and add 1 Tbsp. per cup of water. I like to infuse this one a bit longer (an hour or so) to get more goodness. I also love to add aronia, goji, and or bilberry to this for extra antioxidant support. If desired, add lemon juice and or honey to taste. Deeelicious!

Apothecary Skills Class Update

A wonderful group of folks have been attending the monthly apothecary classes here at the co-op and so much has been made and shared. I thought I would share some recipes for those of you who were not able to attend. Enjoy!

Assorted blogs and podcasts  that we love

Sustainable Herbs Project- A wonderful body of articles and info tracing our beloved herbs back to their source. It has amazing information on what we can do as consumers, as herbalists and as teachers to protect these plants that we love and how to protect the farmers/wildcrafters who provide them.
 
United Plant Savers- A wonderful organization focused on the preservation of medicinal plants. Any herbalist will benefit from the list of at risk plants, in depth articles, and even how to create your own botanical sanctuary.
 
Northeast School of Botanical Medicine
 
 
Castanea blog
 
 

Chickweed Pesto Recipe

With the warmer than normal weather we have had, my chickweed patch has been abundant! Chickweed loves to grow in the cooler seasons…it actually thrives fall through spring, disappearing in the heat of summer. This is part of chickweeds medicine too, it is cooling. One of my favorite hot rash allies, it makes a wonderful salve blended with comfrey, yarrow, or plantain. As an herb, chickweed is rich in minerals and vitamin c. It makes a lovely and delicate herbal vinegar to add to salads or greens. Chickweed is also useful in tea or tinctures for those with heat…infections, inflammation, fevers. She cools things right down.

My friend Lupo shared this pesto recipe many years ago. It has become a favorite wild nourishing food!

Chickweed Pesto

3 cups of chickweed
1 ½ cups walnuts1 cup parmesan (or feta)
2-5 cloves garlic
3 Tbsp. olive oil

Blend all ingredients, except olive oil in a blender or food processor. Slowly drizzle in chickweed until incorporated. You may have to stop processor and scrape down edges once or twice to get it all consistent. This is such a wonderful fresh tasting pesto. Excellent on bread, as a veggie dip, or on pasta or potatoes.

Enjoy, and remember to eat something wild everyday!

by Melissa Fryar

Apothecary Skills Class Update

A wonderful group of folks have been attending the monthly apothecary classes here at the co-op and so much has been made and shared. I thought I would share some recipes for those of you who were not able to attend. Enjoy!