Watch this: easy chicken stock

Making your own stock can seem daunting, but the extra flavor and cost savings of this easy stock make it so worthwhile.

Ingredients

• 1 whole chicken carcass
• 1 medium yellow onion
• 3 small carrots
• 2 celery stalks
• 1 medium leek
• 1 fresh garlic bulb, cut in half crosswise
• 1 tablespoon whole black peppercorns, lightly crushed
• Pinch of salt Small bunch of thyme
• 1 handful of parsley
• 2 bay leaves
• Water

Preparation

Place chicken carcass in a 1 gallon stock pot. Roughly chop onion, carrot, celery and leek to about the same size and add to the stock pot. Add all remaining ingredients and cover with cold water to about 1-2 inches above the level of the ingredients. Bring to a boil and remove any frothy residue or fat that rises to the surface. Simmer for about 30-45 minutes, skimming as necessary. Strain through a fine strainer, reserve the stock and discard the cooked vegetables and chicken.

Serving Suggestion Use chicken stock in place of water when making soups, rice and sauces for added flavor.

Authored by Brett Gacutan for Stronger Together. Reprinted by permission from StrongerTogether.coop. Find articles about your food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

Think outside the bag

Brown Bag Lunches can get boring if they are the same old thing over and over again. Kids may trade to get a lunch that they find more fun to eat.

For adults, boredom can lead to a trip to the vending machine or convenience store- a difficult place to find healthful choices.

The solution is to mix it up with nutritious and think outside the brown bag. To start thinking “outside the bag,” use the ideas below to put together a fun lunch that brown baggers of all ages will enjoy. Be sure to add your favorites to the list!

Pick from these whole grains choices—pick one or two:

• Whole grain crackers
• Whole grain mini-bagel or pita bread
• Toasted whole grain English muffin
• Low fat granola in a one-quarter cup container
• Low fat bran muffin Whole grain rice or pasta salad

Vegetable choices—pick two or more 1/2 cup servings:

• Three bean salad, with added beets and olives, dressed with balsamic vinegar and olive oil Hummus (garbanzo bean spread)
• Vegetable soup (1-cup) in a thermos or microwave safe container
• Baby carrots
• Celery sticks
• Cherry or grape tomatoes
• Cooked okra pods
• Cooked green beans
• Sweet pepper strips
• Cooked corn the cob (6”ear = ½ cup; 8-9” ear =1 cup)
• Salad (1-cup) with one tablespoon of dressing

Fruit choices—pick one:

• Favorite fall apples
• Dried fruit packed in a one-quarter cup container
• Frozen berries packed in a one-half cup container (they thaw by lunchtime)
• One-cup 100% juice

Dairy/high calcium choices—pick one:

• Chocolate milk or calcium–fortified soy milk
• Yogurt String cheese
• Light cheese rounds or triangle wedges
• High calcium hot cocoa packet or already made up in a thermos
• Pudding

Protein choices—pick one:

• Turkey or chicken breast or roast beef slices
• Canned tuna, salmon or other fish
• Bean salad or spread from above (beans count as protein AND vegetable)
• Flavored baked tofu or tempeh chunks
• Chunky peanut butter, sunflower seed or almond butter

You can create delicious lunch combinations, for example:

• Whole grain crackers and cheese, chicken and vegetable soup in a thermos, a serving of celery sticks, chocolate milk to drink and a Ginger Gold apple.
• Three-bean salad with grape tomatoes, low fat bran muffin and thawed frozen fruit topped with yogurt.
• Toasted whole grain English muffin with tomato, turkey, and low fat cheese with 100% grape juice to drink.

Authored by Mary Choate for Stronger Together. Reprinted by permission from StrongerTogether.coop. Find articles about your food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

Liberte goes organic

Liberte yogurt has gone organic! Enjoy new flavors, including Sweet Cream, Ecuadorian Mango, California Pomegranate, Baja Strawberry, and Washington Black Cherry, too. Don't worry, favorites including Lemon and Coconut are here to stay.

Because of Liberte's choice to use organic products, the price will be increasing from $1.49 to $1.99.

Blanch and Freeze Fresh Vegetables

With the summer coming to a close, it's time to start thinking about preserving your summer harvest. Blanching is a great way to preserve peak color, flavor and nutrition in vegetables. Hilah Johnson takes us through the simple steps for blanching your fresh veggies. Once blanched, veggies and fruits can be frozen for long-term storage.  

Authored by Hilah Johnson for Stronger Together. Reprinted by permission from StrongerTogether.coop. Find articles about your food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

News Roundup: August 12, 2016

Mary Seton Corboy, 1957–2016

We are very saddened to inform all of you that our founder, friend, leader and Chief Idea Officer, Mary Seton Corboy, passed away on August 7th.

Mary considered each and every individual who “touched” Greensgrow to be a part of the family and we want to assure you that the staff and Board of Greensgrow is fully committed to carrying on her legacy.

We also wanted to share Mary’s obituary with you. It reflects the broad impact that this amazing woman had on the community and anyone that was fortunate enough to know her. Read more.

Jasmine Morrell: Bringing queer color to Baltimore Avenue

As a queer person of color, tattoo artist Jasmine Morrell started working in the world of ink at a young age and soon found that racism, homophobia and misogyny were the order of the day in many tattoo shops. Often the target of unwarranted comments and attacks, Morrell set out to create a respectful space that would make all of its patrons feel positive, supported and free — a safe space for people to express themselves however they felt comfortable. Thus, Spirited Tattooing Coalition was born. Read more.

How Black Co-Ops Can Fight Institutional Racism

My parents realized when I was young that the schools in our Brooklyn, New York, neighborhood were subpar compared to those in Manhattan. So they combined their resources with other families in my community to start a carpool service that transported me and other neighborhood kids to the higher-quality schools in Lower Manhattan.

After school and during the summer, we'd attend programs at our local church. Many of the black families who took advantage of the carpool were members of there. On Sundays, these families tithed and voiced how their contributions should be used to pay for the employment of local teenagers, so the kids could make a little money and hopefully stay out of trouble. Read more.

Stories of the Great Migration told through films at International House

Film director Tina Morton says 80-year-old Adeline Behlin remembers when her family fled South Carolina for Philadelphia.

"Her grandfather had been beaten by a mob for trying to organize black people to vote," Morton said. "He had worked on the railroad and when they beat him, they left him on the railroad tracks. He felt the vibration of a train coming and had just enough strength to crawl off the tracks. A neighbor found him. And the family fled the next day." Read more.

5 days, 5 ways: Tofu for lunch

In this series, we take one ingredient and create five lunches, five ways. Today, we’re talking tofu. High-protein, plant-based tofu is a perfect lunch starter. It’s an inexpensive source of protein, quick to prepare and super-versatile. One of the best ways to use tofu as the basis for a bunch of lunches is to marinate sliced tofu and bake it. Once you have your tofu “steaks,” you can dice them for a quick stir-fry, toss cubes on a pizza, or slice them into sticks and serve with dip as an appetizer.

Bake about 2 pounds of tofu for the week, then divide into five portions. For greater versatility, you may wish to cut tofu into planks or strips, rather than cubes.

Tofu and Zesty Cabbage Slaw Pita Shred about a cup of cabbage for one whole pita cut in half, and toss with a spoonful of mayo, a drizzle of honey, and a spoonful of grated horseradish. Add some salt and chopped parsley and store your slaw in a small tub. Stuff baked tofu cubes inside the pita halves, and when you are ready for lunch, add the slaw and enjoy.

Tofu and Carrots with Peanut Sauce If you have a favorite prepared peanut sauce or dressing you can always use that. Otherwise, start with a couple of tablespoons of peanut butter and stir in a teaspoon or so each of soy sauce, lemon juice, and honey or agave. Stir in a bit of coconut milk or water to thin to dipping consistency. Spike it with hot sauce or red curry paste, and pack in a small container. Pack baked tofu in a tub and bring along a bag of baby carrots. Add cucumber cut in spears or rounds and sliced red bell pepper to your dipper assortment for extra crunch.

Tofu Broccoli Salad with Capers In a food storage container, combine cubed tofu and broccoli florets, and some leftover cooked brown rice or pasta. In a cup, stir 2 tablespoons olive oil with 1 tablespoon red wine vinegar, and a pinch each of sugar and salt. Add a sprinkle of dried thyme or herbs de provence. Drizzle over the tofu mixture and sprinkle with a few spoonfuls of drained capers. Toss and tote, allowing the vinaigrette to marinate the tofu and broccoli for a few hours before eating.

Tofu, Cucumber and Zucchini Sandwich with Turkish Pepper Spread (Muhammara) Slice a nice, hearty whole grain loaf for this sandwich. For the Muhammara spread, in a food processor or blender, put in a couple of big roasted red peppers, a clove of garlic, half a slice of bread, a small handful of walnuts and process them. Add a pinch or two of salt, a dash of red wine vinegar and a drizzle of olive oil (just a little oil, because it's good for the sauce to be thick in sandwiches), and process again. Spread the sauce on a piece of bread. Layer tofu, and thinly sliced planks of cucumber and zucchini on the sauce, and top with more sauce and a second slice of bread. Wrap tightly in foil or plastic wrap.

Tofu, Quinoa and Mixed Greens Wrap with Sriracha Mayo You'll need some large flour tortillas and leftover cooked quinoa for this wrap. A bag of mixed salad greens will cover several sandwiches, or you can use it for side salads. On each tortilla, spread mayo in the center of the round, to taste, and drizzle with sriracha. Top with tofu, then toss quinoa and greens with a little salt and pepper and pack on top of the tofu. Roll the fillings in the tortilla, and wrap the sandwich in foil or plastic wrap.

Read more chicken and bean recipes. Authored by Robin Asbell for Stronger Together. Reprinted by permission from StrongerTogether.coop. Find articles about your food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

5 days, 5 ways: Beans for lunch

In this series, we take one ingredient and create five lunches, five ways. Today, we're talking beans. Beans are wondrously healthy, tasty and an inexpensive source of protein. They are also incredibly versatile, and every cuisine has a few distinctive ways to serve them. From the nutty chickpea to the creamy cannellini bean, there is a bean that will satisfy your taste buds, while keeping your heart (and wallet) healthy. Cook up a batch of your favorite beans (about 4-5 cups cooked), divide it into five portions to stay fueled and satisfied for the week.

Balsamic Beans with Tomatoes Beans love tomatoes, and when you get some ripe, flavorful tomatoes, this is the salad to make. Start by combining a tablespoon of balsamic vinegar with a couple tablespoons of extra virgin olive oil and a pinch of salt. Add drained beans, chopped tomatoes, fresh chopped basil and a chopped bell pepper (green or yellow makes a nice color contrast). Add salt and pepper to taste.

Chili Bean and Jack Wraps Flavorful cooked beans make a quick and tasty wrap, with just a few additions. Toss drained beans with salt, a pinch of cumin and a pinch of red pepper flakes. Chop some onions, shred a carrot, chop a few roasted red peppers or any cooked leftover veggies you have on hand, and shred some jack cheese. On a big whole wheat tortilla, place a line beans down the center, cover with chopped veggies and shredded cheese, then roll up like a burrito and wrap in plastic or foil.

Easy Layered Beans Make yourself a hearty, colorful lunch by mashing cooked beans with a pinch of cumin, salt and chili powder, and spread it in the bottom of a storage container. Pile chopped tomatoes, crumbled queso, chopped peppers and a small handful of fresh cilantro on top. Pack half a lime on top and bring an avocado. Tote a portion of tortilla chips, some zucchini planks, baby carrots and bell pepper slices for dippers. At lunch, you can microwave the dip, or eat it cold. Slice the avocado over the top, squeeze the lime half over it all, and enjoy.

Bean and Basil Pesto Stuffed Baguette Flavor-packed pesto is a delicious complement to mild, creamy beans. Take a couple of big handfuls of fresh basil, a garlic clove and a few pine nuts or walnuts and process them in the food processor or blender, adding a pinch or two of salt and a drizzle of olive oil (just a little oil, because it's good for the pesto to be thick for this sandwich). Toss the pesto with beans and some cubed Asiago, if you like a little cheese. Fill a split baguette with the mixture and wrap it in plastic wrap or foil. Bring along a few leaves of lettuce separately to add before eating.

Instant Bean Chili Chili can simmer for hours, or you can take a short cut. Put some beans and half a can of diced tomatoes in a small pot, stir in minced onions and a chopped bell pepper and bring to a boil. Add chili powder to taste, and salt. When the mixture thickens, transfer to a resealable lunch container. Pack a handful of tortilla chips for dipping into your thick chili.

Find more chicken and tofu recipes.

Authored by Robin Asbell for Stronger Together. Reprinted by permission from StrongerTogether.coop. Find articles about your food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

5 Days, 5 Ways: Chicken for Lunch

In this series, we take one ingredient and create five lunches, five ways. Today, we're talking chicken. Of course, you can use any part of the chicken, but we recommend roasting a whole chicken at home; it's easy to do, and once you've done it a few times, it will become second nature. Buying a whole chicken is also great for your budget, since you are not paying for someone else to cut and package it for you. Cooking the chicken on the bone will give it the most flavor and keep the meat moist. Pulling the cooked meat from the bones requires no knife skills, just fingers. You can even do it while carrying on an important after-school conversation with the kids!

You’ll need about 2 1/2 cups for five days of lunches, divided it into five portions (a good rule of thumb is that for every pound of bone-in whole chicken, you’ll get approximately 1 cup of pulled meat).

Banh Mi

For an easy take on this Vietnamese hoagie, toss pulled chicken with a few sprinkles of fish sauce or soy sauce and some five spice powder, if you have it. Shred about a thumb-sized piece of daikon radish and a carrot, mix the two and sprinkle with rice vinegar, a pinch of sugar and a pinch of salt. Pack this radish carrot mixture separately in a small jar. To make the sandwich, slice a small baguette in half lengthwise, and pull out a bit of the soft bread. Spread with mayo and sriracha sauce to taste, add a few leaves of lettuce, some sliced jalapenos and cilantro and the shredded chicken. Wrap in foil or plastic wrap and keep cold until lunchtime. Drain the (quick-pickled) daikon radish mixture and add it to your sandwich just before eating.

Pan Bagnat

The classic French pan bagnat is a tuna salad sandwich, but this version, made with chicken, is equally delicious. Take a baguette, slice it in half, and pluck out some of the center to make room for the filling. In a bowl, mix shredded chicken, some of your favorite vinaigrette, a handful of sliced olives, sliced roasted red peppers, chopped fresh parsley or basil and slivered red onion. Stuff the baguette and wrap tightly in plastic wrap. The vinaigrette marinates the ingredients and soaks into the bread, melding the sandwich into a delicious whole.

Fruity Chicken Lettuce Cups

The seasonal fruit is a perfect complement to chicken; use strawberries in spring, peaches in summer, apples in fall. First, wash a head of butter lettuce and separate the leaves. Spin dry. In a large bowl, combine pulled chicken, chopped or sliced fruit, chopped celery and scallions and a touch of mayo or yogurt. Pack the lettuce, loosely wrapped with a paper towel, in a large zip-top bag for later use. To serve, spoon the chicken mixture into the lettuce cups. Top with a handful of walnuts, if desired.

Curry Chicken Salad

Combining pulled chicken with a curry yogurt dressing makes for another great lunch without much effort at all. Just put a few tablespoons of plain yogurt in a bowl, add a few pinches of curry powder, salt and a spoonful of your favorite jam (apricot is nice). Add scallions, raisins and shredded carrots, mix in the chicken and stuff into pitas, or serve with chapati.

Lemon-Olive Pasta

Set off the flavor of roast chicken with a kick of lemon and some salty olives in this simple pasta salad. Cook some spiral pasta (use about 4 ounces left over from last night’s dinner) and toss with olive oil, finely-grated lemon zest and a squeeze of juice, a handful of chopped parsley, pitted green or black olives and some frozen peas (the peas will thaw in time for lunch). Salt and pepper and some shredded Parmesan complete your salad.

Find more bean and tofu recipes. Authored by Robin Asbell for Stronger Together. Reprinted by permission from StrongerTogether.coop. Find articles about your food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

How to use a knife properly

Save time (and your fingers!) by learning how to use your kitchen knife properly. National Co+op Grocers demonstrates the proper way to hold a knife as well as several basic knife cuts you can use every day.  

Herb Tinctures: Dosing Basics

Our health & beauty section has a wide variety of herb tinctures, including new Herbalogic and Herb Pharm for kids. New to tinctures? Watch Herbalogic's video on the basics of how to take and use herb tinctures. Want to learn more? Watch more videos here.