French Broad Food Co+Op

Hours: 8 a.m. to 9 p.m.
90 Biltmore Avenue
Asheville, NC 28801
(828)255-7650 | Contact

Everyone is Welcome
Owners get 5% off on the 5th
Meat & Cheese Owner Sale December 19th

Hours: 8 a.m. to 9 p.m.
90 Biltmore Avenue
Asheville, NC 28801
(828)255-7650 | Contact

Everyone Welcome
Owners get 5% off on the 5th

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!

The Bulk Basics

The Bulk Basics

French Broad Food Co-op boasts the largest selection of bulk herbs in the Southeast! We’ve got just about every bulk herb, tea, and spice that you could imagine. In addition to the herbs and spices, we have all fair trade coffees, grains, nuts and flours (including rice and flours for those who are on gluten-free diets).

Buying in bulk is one of the most economical ways to shop natural foods! It’s also one of the most Earth-friendly. You save money by not paying for packaging and that’s less cardboard and paper products used in the process. 

We welcome you to bring your own containers:

Just weigh the empty container on the scale in the bulk room and write down the weight before you fill it up.

One benefit of Co-op Ownership is special Owner sales, and the next one features our amazing bulk department! This January 22nd Owners save 10% on bulk foods, liquids, and herbs all day long.

If you aren’t an Owner yet, joining the co-op involves completing an application and making a payment toward the $250 equity share. This payment can be made in yearly installments of only $25 over ten years. Get for more information here.

 

Black-Eyed “Peacadillo” Salad

Black-Eyed “Peacadillo” Salad

Total Time:  30 minutes; 15 minutes active

Servings: 6

This zingy bean salad makes a delicious accompaniment to bean and rice burgers, fried green tomatoes or cornbread.

Ingredients

  • 2 cups cooked black-eyed peas, drained
  • 1/2 cup green bell pepper, diced
  • 2 green onions, trimmed and thinly sliced
  • 1 jalapeño pepper, seeded and minced
  • 1 cup corn kernels, cooked
  • 1 medium tomato, diced
  • 1/4 cup pimiento-stuffed green olives, roughly chopped
  • 1/4 cup raisins
  • 2 garlic cloves, minced
  • 2 tablespoons olive oil
  • 1 lime, juiced
  • 2 tablespoons red wine vinegar
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • Pinch of cayenne pepper (optional)
  • 3/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper

Preparation

In a large bowl, mix all of the ingredients together. Let stand for about 15 minutes before serving to allow the flavors to meld. Serve cold or at room temperature.

Serving Suggestion

Serve this zingy bean salad with vegetarian bean and rice burgersfried green tomatoes or cornbread studded with jalapeño peppers and cheese.

Nutritional Information

211 calories, 8 g. fat, 0 mg. cholesterol, 532 mg. sodium, 32 g. carbohydrate,2 g. fiber, 7 g. protein

One and Done: The Only New Year’s Resolution You’ll Ever Need

One and Done, Only New Year's Resolution You'll Ever Need

By: Eve Adamson, Co-op, welcome to the table

It usually goes something like this

  • I will lose 20 pounds!
  • I will finally get in shape!
  • I will eat better!h
  • I will be more environmentally conscious!
  • I will cook for my family more often!
  • I will spend more time with my family!
  • I will stop ordering pizza and eating fast food!
  • I will save more money!
  • I will enjoy life more!
  • I will be better about helping others!
  • I will be a better person!

Whether you scribble your resolutions into a journal or post them on the refrigerator or just repeat them to yourself in your head as the New Year approaches, you have probably made New Year’s resolutions before. According to the University of Scranton Journal of Clinical Psychology, 45% of Americans usually make New Year’s resolutions, and although 75% of resolutions are maintained through the first week, the number drops significantly with each passing week, so that by six months, barely anyone is sticking to it. A lot of people don’t even remember what their resolution was anymore by June. Bummer.

Yet, I love New Year’s resolutions. I think they are sweet signs of optimism. They prove that people still want to better themselves, and believe they can do it, no matter how many times they fail. I even think my own New Year’s resolutions are adorable. Lose 20 pounds? Aww. That’s so cute, the way I keep thinking I’m going to do that!

But every year’s experience begs the question: Why is it so hard to execute a perfectly reasonable decision to do something good for yourself, like get healthier or spend more time with people you love? The problem, says many an expert, is that our resolutions are either too various, and/or too lofty. We set too many goals and we lose track. We also set goals that are a little bit too difficult—just outside the realm of reasonable.

But what if I told you that just one simple resolution could accomplish just about every resolution I’ve listed at the beginning of this article, all in one fell swoop? Eleven resolutions in one? And what if I told you that one single resolution could actually be easy?

When you focus on one resolution instead of many and that one resolution is something you can actually do, you are about a zillion times more likely to stick with it (that’s the official statistic—a zillion).

What could this magical and powerful resolution be? Are you ready for this? It’s kind of radical, so maybe you should sit down. Here goes: This year, I will eat mostly whole food.

Wow. I know, right? You have to admire the simple elegance. This one resolution is powerful because you don’t have to think about all those other things you want to do, and yet, they will all start to happen, just because you are eating whole food. Let me explain:

I will lose 20 pounds!

The number might not be exact, but whether you need to lose 20 pounds or 10 pounds or 5 pounds or 50 pounds, you’ll start moving in the right direction when you eat mostly whole food. Whole food fills you up faster than packaged food. It’s also more nourishing, so your body feels like it actually ate a meal and you aren’t as hungry later. The more you get into the whole food habit, the more your bad eating habits will fall away; you’ll feel better, and your weight will normalize. Sure, there are overweight whole food eaters. If you eat too much whole food, then you might remain a bit broader around the middle. But while you can probably imagine eating too much candy or too many doughnuts, not very many people binge on apples or carrot sticks or home-roasted chicken with brown rice. Try it. You might find it’s the easiest way you ever lost weight.

I will finally get in shape!

When you eat whole food, you are better nourished, so you feel better, you have more energy, and you are more likely to feel compelled to move your body the way nature intended. Simple.

I will eat better!

Whole food = eating better. Done and done.

I will be more environmentally conscious!

Whole food, especially if it’s locally produced and/or organic, is much kinder and less invasive to the environment than packaged food churned out in a factory and packaged up in lots of cardboard and plastic.

I will cook for my family more often!

You can eat a lot of whole food raw, like fruits and vegetables, but you’ll likely want to cook some of it, especially in the chilly weather. Roast meat, boil and mash potatoes, steam veggies, stew fruit or bake it into pies. You don’t have to spend hours every day. Cook on the weekends and store foods for the week, or just whip up simple things during the week—a big salad, turkey soup, rice and peas. It doesn’t take long to throw a few potatoes in the microwave and broil a couple of steaks. The more you do it, the better you’ll get at it, and it really can be fun. Consider it your new hobby (you were thinking of adding, Start a new hobby to your list, weren’t you?).

I will spend more time with my family!

Eating dinner at the table with your family is one of the nicest ways to bond. Even if the teenagers complain, all you have to do is say, “No, Junior, you are not eating your dinner in your bedroom while playing that video game. Your mother needs to be able to look you in the eye for at least 15 minutes per day to make sure your brain isn’t fried.” Meanwhile, teenagers are always hungry because it’s exhausting battling all those virtual aliens and doing homework and friending people on Facebook, so they might even gulp down the vegetables. It’s win-win.

I will stop ordering pizza and eating fast food!

The more you gain a taste for real, whole food, the more the taste of cheap fast food loses its appeal. Sure, we all order a pizza every now and again, but it’s what you do most of the time that counts.

I will save more money!

Whole food is cheaper. They say it’s not, but it is. Fresh veggies and fruits are cheap in season and frozen veggies from the off season can still be your friends. Whole poultry and roasts are cheaper than pre-made frozen dinners when you figure how much meat you get for your dollar. Buy staples in bulk. Rice, beans, nuts and seeds, oatmeal, flour, even special treats like local honey and maple syrup and almond butter—the bulk bins are bargain central.

I will enjoy life more!

When you’re feeling better, losing weight, exercising more, eating better, and spending more time with your family, not to mention saving money, how can you not enjoy life more?

I will be better about helping others!

Feeding your family whole food is a great way to help others. Buying local, organic, and/or fair trade products helps others in ways you might never even consider. It’s a ripple effect.

I will be a better person!

Define better: Happier? Nicer? Healthier? If that’s what better is, then sure. Whole food will do you right.

So there you have it: One resolution. You can do that, right? Just the one. It’s all you need, and it can and will transform you if you let it. Whole food is that powerful.

Best of all, you can really stick to this one. It’s reasonable and realistic. Let’s do it together. We’re going to have a great year. I can already tell

We’d love to hear from you!

Do you have any old French Broad Food Co-op photos or news articles you’re willing to share? 
Please forward them to us here.

Co-op Stronger Together

Holiday Cheddar Cheese Ball

This festive holiday cheese spread is quick and simple to make and great for entertaining.

Total Time: 15 minutes
Servings: 2 large balls (20 servings)

Ingredients
1 pound cream cheese, softened
1 cup cheddar cheese, grated
1/4 cup Asiago cheese, grated
2 tablespoons red bell pepper, diced
2 tablespoons fresh chives, chopped
2 tablespoons fresh parsley, chopped
2 teaspoons garlic, minced
Salt and freshly ground black pepper

Preparation
In a food processor, blend cream cheese until slightly fluffy. Add cheddar, Asiago, and garlic, and pulse until lightly blended.
Scoop cheese mixture into a small bowl and add the bell pepper, chives, parsley, and salt and pepper. Mix well.
Refrigerate mixture until cold, then form into balls.
Roll in extra chives, parsley, or diced bell pepper and allow to come to room temperature before serving.
Nutritional Information
Calories: 105, Fat: 10 g, Cholesterol: 32 mg, Sodium: 124 mg, Carbohydrate: 1 g, Dietary Fiber: 0 g, Protein: 3 g

By: Co+op, stronger together