French Broad Food Co+Op

Moroccan Vegetable Tagine with Chickpeas

Recipe Information

Total Time: 40 minutes; 30 minutes active

Servings: 4

Looking for a one-pot meal that will make mouths water? This fragrant, spice-kissed mélange of tender vegetables and Moroccan-inspired spices is a wonder to behold, brilliantly colored and full of flavor.

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 4 garlic clove, chopped
  • 1 medium sweet potato, sliced and peeled (optional)
  • 2 cups cauliflower florets
  • 1/4 cup slivered almonds
  • 1/4 cup raisins
  • 1 tablespoon fresh ginger, grated
  • 1 15-oz. can chickpeas, drained and rinsed
  • 2 teaspoons paprika
  • 1 teaspoon coriander
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon salt
  • 21/2 cups vegetable stock or water
  • 1 tablespoon honey
  • 1 teaspoon fresh lemon juice

Preparation

  1. In a Dutch oven or other heavy pot with a lid, heat the olive oil over medium-high heat and add the onions. When they start to sizzle, lower the heat, then cook until golden, stirring occasionally for at least 10 minutes. Add the garlic and sweet potato to the pan, raise the heat to medium-high, and continue sautéing, stirring for 2 minutes. Add the cauliflower, almonds, raisins and ginger and cook until the almonds start to color, about 3 minutes. Add the chickpeas, paprika, coriander, cinnamon, turmeric, salt, stock, honey and lemon juice and cover the pan. Bring to a simmer, cover, and simmer for 10 minutes.
  2. When the vegetables in the tagine are tender, remove from heat. Serve over couscous or rice, for a gluten-free option.

Serving Suggestion

Serve over couscous or rice, for a full, one plate meal.

Nutritional Information

420 calories, 18 g. fat, 0 mg. cholesterol, 600 mg. sodium, 61 g. carbohydrate, 13 g. fiber , 13 g. protein

Stovetop Mac and Cheese

By: Co+op, welcome to the table

One pan and 20 minutes is all you need to for this simple and delightful steak and broccoli dinner.

Ingredients

  • 8 ounces button mushrooms, halved or quartered
  • 1 small red bell pepper, cored and sliced vertically
  • 3 cups broccoli florets
  • 2 tablespoons olive oil, divided
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper
  • 8-ounce ribeye or strip steaks, about one inch thick
  • 2 tablespoons crumbled blue cheese

Preparation

  1. If your broiler element is at the top of the oven, move the top rack to 6 inches below the broiler. Place the mushrooms, peppers, broccoli and half the salt on the sheet pan and drizzle with half of the olive oil. Toss to coat. Move the vegetables to the sides of the pan, making room in the center for the steaks. If desired, cut the steaks into four even portions. Rub the steaks with the remaining olive oil and sprinkle both sides with remaining salt and pepper. Place in the center of the pan.
  2. Broil the steaks for 4 minutes, then take the pan out and turn the steaks, and broil for 5 minutes longer. Remove from the broiler; transfer the steak and vegetables to plates, and sprinkle each steak with bleu cheese.

Serving Suggestion

Serve a rich Cabernet Sauvignon with this hearty dish.

Tips & Notes

Prefer cauliflower to broccoli? Or green peppers over red? This recipe is a great base for improvisation, so choose the vegetables you love.

Sheet Pan Steak with Blue Cheese and Broccoli

By: Co+op, welcome to the table

One pan and 20 minutes is all you need to for this simple and delightful steak and broccoli dinner.

Ingredients

  • 8 ounces button mushrooms, halved or quartered
  • 1 small red bell pepper, cored and sliced vertically
  • 3 cups broccoli florets
  • 2 tablespoons olive oil, divided
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper
  • 8-ounce ribeye or strip steaks, about one inch thick
  • 2 tablespoons crumbled blue cheese

Preparation

  1. If your broiler element is at the top of the oven, move the top rack to 6 inches below the broiler. Place the mushrooms, peppers, broccoli and half the salt on the sheet pan and drizzle with half of the olive oil. Toss to coat. Move the vegetables to the sides of the pan, making room in the center for the steaks. If desired, cut the steaks into four even portions. Rub the steaks with the remaining olive oil and sprinkle both sides with remaining salt and pepper. Place in the center of the pan.
  2. Broil the steaks for 4 minutes, then take the pan out and turn the steaks, and broil for 5 minutes longer. Remove from the broiler; transfer the steak and vegetables to plates, and sprinkle each steak with bleu cheese.

Serving Suggestion

Serve a rich Cabernet Sauvignon with this hearty dish.

Tips & Notes

Prefer cauliflower to broccoli? Or green peppers over red? This recipe is a great base for improvisation, so choose the vegetables you love.

Baked Marinated Tofu

Total Time: 10 minutes active, 40 minutes total

Servings: 4

Adding flavor to tofu is a snap with this simple video recipe that makes for a delicious main dish or snack.

Ingredients

  • 2 teaspoons finely grated fresh ginger
  • 2 teaspoons finely grated fresh garlic
  • 2 teaspoons warmed honey
  • 2 teaspoons light soy sauce
  • 2 teaspoons mirin
  • 2 tablespoons water
  • 2 tablespoons peanut or toasted sesame oil
  • 1 block extra firm tofu, cut into 3/4-inch cubes

Preparation

  1. Preheat oven to 400ºF.
  2. Place the grated garlic and ginger in a medium bowl. Add the, honey, light soy sauce mirin, water and oil. Whisk well to combine all ingredients
  3. Place tofu cubes in a single layer in an 8×8″ glass baking dish. Take care not to crowd the pieces of tofu. Pour the marinade over the tofu pieces, turning them to coat well on all sides.
  4. Bake in oven for 15 minutes. Rotate pieces and bake for 15 more minutes, checking periodically that the liquid has not completely evaporated. Remove from oven and serve hot with dipping sauce or use in stir-fries.

Serving Suggestion

Eat as a snack, use in a stir-fry, or serve with a peanut dipping sauce.

Nutritional Information

225 Calories, 15 g. fat, 0 mg. cholesterol, 125 mg. sodium, 9 g. carbohydrate, 2 g. fiber, 16 g. protein

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!