Avocado smoothie

Avocados are not just for guacamole. Their rich, sweet flesh blends right into this green wonder, with a touch of vanilla and the hidden hydration of cucumber. Add some honey to taste, if you want it a little sweeter.

Ingredients

• 1 large cucumber, peeled
• 1/2 large avocado
• 1/2 teaspoon matcha powder* (optional)
• 1 large frozen banana
• 1/2 cup vanilla yogurt
• 1/4 teaspoon vanilla extract
• Honey to taste, optional

Preparation
Combine the ingredients in the blender and puree. Take a little taste and add honey if necessary to sweeten it. Serve immediately.

Tips & Notes

Matcha powder is a potent from of green tea, which contains caffeine and antioxidants in abundance. Look for matcha powder in the tea section of your co-op.

Authored by Robin Asbell. 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.

Budget friendly recipes: Peanut sesame noodles

Ingredients:

• 1 pound Field Day spaghetti
• 2 carrots, cut into matchsticks
• ½ red bell pepper, cut in strips
• 4 cups thinly-sliced purple cabbage
• ¼ cup Field Day smooth peanut butter
• 2 teaspoons soy sauce
• 1 tablespoon lime juice
• ¼ cup Field Day coconut milk
• ¼ cup water
• 1 pinch red pepper flakes
• 1 teaspoon toasted sesame oil

Preparation
In a large pot, bring water to a boil. Break noodles in halves or thirds and drop into water. Cook for 6 to 7 minutes and test for doneness. When done, drain immediately and rinse with very cold water. Set aside.

Put about an inch of water in a large pot with a lid, and place a steamer basket inside. Bring water to a boil and add carrots to the steamer basket. Cover the pot and steam for 3 minutes, then add bell pepper and steam for another minute. Add cabbage and steam for 2 more minutes.

Blend all remaining ingredients together in a food processor, or use a fork to mix thoroughly in a bowl. Pour noodles and veggies into the pasta cooking pot, add sauce and mix well. Add more soy sauce or lime juice to taste. Serve chilled or at room temperature.

Serves 4. Prep time: 25 minutes active; 35 minutes total.

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.

Quick Vegetable Bibimbap

Whet your appetite for bibimbap with this quick vegetarian version of the signature Korean dish.

Ingredients

• 1 cup uncooked medium-grain brown rice
• 1 teaspoon sesame oil
• 1 teaspoon vegetable oil
• 1 cup carrots, cut into matchsticks
• 2 cloves garlic, minced
• 1 cup zucchini, cut into matchsticks
• 1/4 pound button mushrooms, thickly sliced
• 6 ounces fresh spinach
• 4 green onions, sliced
• 1/2 pound baked or fried tofu, cut into 1- to 2-inch squares
• 1 cup cucumber, cut into matchsticks
• 2 ounces mung bean sprouts
• Pinch of salt
• Pinch of ground black pepper
• 6 large eggs

Sauce

• 1/4 cup Gochujang (Korean chili paste)
• 2 teaspoons tamari
• 1 tablespoon water
• 1 teaspoon sesame oil
• 1 teaspoon sugar
• 1 teaspoon rice vinegar
• 1/2 teaspoon sesame seeds

Preparation

1. Start cooking the rice according to package directions. In a small bowl, mix together all sauce ingredients.
2. In a wok or large skillet, heat the sesame and vegetable oil over medium-high heat. Add the carrots and stir-fry for 2 minutes. Add the garlic, zucchini, and mushrooms and stir-fry for another 2-3 minutes. Add the spinach, and stir-fry just until the spinach is wilted and tender, about a minute. Remove from heat and toss the vegetables with the tofu, cucumber, bean sprouts, and a pinch each of salt and pepper. Set aside vegetables, and fry 6 eggs over easy.
3. To serve the bibimbap, place a scoop of rice in each bowl, top with some stir-fried vegetables, place a cooked egg on top and garnish with sliced green onions. Serve the sauce on the side for drizzling.

Serving Suggestions

Serve with a side of kimchee.

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.

Cucumber & melon chutney

This chutney makes a fantastic seasonal bruschetta. It’s also a terrific topping for curried fish filets and fish tacos.

Ingredients

• 1 1/2 cups seeded and diced honeydew melon
• 1 1/2 cups seeded and diced cucumber
• 2 tablespoons minced red onion
• 1 small jalapeño pepper, seeded and minced
• 2 tablespoons minced cilantro
• 2 tablespoons minced fresh mint
• 1 teaspoon curry powder (optional)
• Juice of 1 lime
• Salt to taste

Preparation
In a large bowl, stir together all of the ingredients, tasting for salt. Refrigerate for at least one hour prior to serving.

Serving Suggestion
This chutney makes a fantastic seasonal bruschetta, spread on crusty baguette slices sprinkled with salty feta cheese and extra mint. Or add a spoonful or two to curried fish filets or fish tacos for a fresh summer flavor.

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.

Get the Grill Started

Keep the grill hot and celebrate the end of summer! Start your grill about 30 minutes before you begin cooking. It’s a good idea to have a hot side for grilling meat and a cooler side for grilling fish, seafood and vegetables. If you don’t have a gas grill, consider using chunk charwood, which is preferred by chefs because it burns clean and hot, sealing in the flavor and moisture of grilled foods. Since charwood is produced with nonlumber wood fired in kilns, it is also the best environmental choice.

Aside from traditional grill items like beef, chicken and sausages you can add that char-grilled flavor to items such as:

Corn Soak the corn in cold water for 30 minutes, peel back the husk, remove the silk, return the husk; then grill for 15–20 minutes, turning frequently.

Mushrooms Wash fresh mushrooms quickly under running water; then pat dry. Skewer or place in a grill basket. Brush with oil and grill for 5–7 minutes. Whole portabello mushrooms take 10–20 minutes, depending on their size.

Onions Slice thickly and brush with oil. Cook onions directly on the grid at medium-high heat until they start to turn brown. You can also roast an onion by cutting it in half, wrapping it in foil with a little butter, and cooking it for about 30–45 minutes at medium heat.

Peppers Grill whole peppers at high heat until skin is charred black, about 15–20 minutes. Cool in a paper bag for 15 minutes to loosen blackened skin. Peel and remove seeds.

Potatoes Wrap baking potatoes in foil. Cook at medium heat for 25–30 minutes or until tender.

Shellfish You can cook shellfish on the grill. If they are large, such as prawns or crab you can grill them directly on the grid. Smaller shellfish, such as mussels, clams, oysters, scallops or shrimp can be skewered or cooked in a basket. Shrimp take about 8–12 minutes depending on their size.

Steak Choose steaks that are no thicker than 1 1/2 inches, and which have some visible fat marbling for tenderness. To keep the juices intact, use tongs rather than a fork to turn your meat. At the hottest setting, sear for 1–2 minutes per side. Then move to a medium heat and cook for about 4 minutes per side for rare (it will feel fleshy to touch), 6 minutes per side for well-done steak (it will feel firm).

Spare ribs Spare ribs are the most popular type of grilling pork ribs. Avoid using a direct heat source. Indirect cooking at a low temperature for several hours will produce very tender ribs. Season with a dry rub before you grill and add barbecue sauce at the end of grilling. Use a drip pan with water or other liquids, such as broth or juice, to keep ribs moist.

Fish Firm fish, such as tuna, salmon or halibut can be cooked directly on the grill if handled carefully. A hinged wire grill basket is best for cooking whole fish or tender fillets. Grill fillets at medium to medium-low heat. Fish can cook quickly so turn only once to keep from crumbling.

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.

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.

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.