May in Minnesota has our taste buds perking up for those perennial delightful flavors of asparagus and rhubarb. Though asparagus was not grown in the New World until around 1850, there are directions for cooking it in the oldest surviving recipe book created by a Roman food lover in the third century. Asparagus has a long coveted reputation as a vegetable and a medicine, owing to its delicate flavor and its bountiful fiber, protein, beneficial vitamins and minerals. Look for the youngest thin shoots of asparagus, as once the buds start to open the shoots quickly turn woody.

If you are lucky enough to procure some fresh asparagus this month, wrap asparagus in a plastic bag and place in the refrigerator vegetable crisper. Use as soon as possible, within one or two days, before its natural sugars turn to starches. If you cannot use asparagus for more than a day, either wrap the ends in a damp paper towel or bundle the spears with a rubber band and stand them upright in a container in an inch of water.

The website of Featherstone Farm in Rushford Village, Minnesota offers these suggestions for enjoying the spring flavors of asparagus, courtesy of Mi Ae Lipe’s Tastes from the Valley to Bluff: The Featherstone Farm Cookbook (2008).

• If you find young, tender asparagus stalks the width of a pencil, serve them raw with a favorite dip.

• Serve steamed asparagus warm topped with butter and Parmesan cheese.

• Serve steamed or grilled asparagus cold with a simple vinaigrette, or olive oil, lemon juice and sea salt.

• Slice into 1-inch pieces and stir-fry with other vegetables in a wok with a little peanut or sesame oil.

• Add cooked asparagus to your favorite omelet or scrambled eggs. • Substitute asparagus for leeks in a quiche, or combine the two.

• Place parboiled or steamed asparagus spears, tomatoes, mushrooms, and shredded mozzarella cheese on top of focaccia or flat bread for an elegant garden pizza.

• Asparagus and morel mushrooms, lightly sautéed in butter, are a magical combination.

Though coveted as medicine for thousands of years in China, rhubarb as food is a relatively recent innovation. Commoners in 17th century England first realized the delights of rhubarb, after sugar became affordable to the masses. An affordable sweet for children in parts of the United Kingdom and Sweden was a tender stick of rhubarb, dipped in sugar. Rhubarb is still enjoyed this way in western Finland, Norway and Iceland. Chileans sell rhubarb on the street with salt or dried pepper instead of sugar.

Like asparagus, rhubarb doesn’t require much of you. Let fresh flavorful rhubarb be its own star. Cut up the stalks into 1-inch pieces, add a smidge of water and let the pieces simmer gently in their own juice until soft. Add 1/2 to 3/4 cup of sugar for each pound of rhubarb and add cinnamon and/or nutmeg to taste. A tablespoon of lime juice or lemon juice also adds some tang. Wrap unwashed rhubarb stalks in a plastic bag and refrigerate in the vegetable crisper, where it will keep up to 10 days.  In her novella The First Four Years, American author Laura Ingalls Wilder refers to “pie plant,” which has become rhubarb’s slang name as well as one of the favorite ways to enjoy it.

Additional ideas for your fresh rhubarb, also courtesy of The Featherstone Farm Cookbook, include:

• Top your breakfast cereal with sweetened rhubarb.

• Add very thin slices of rhubarb to spring soups or salads, or anywhere a bit of tartness is welcome.

• Combine rhubarb with oranges, cherries, raspberries or strawberries for a tasty chutney.

• Light, tangy and sweet rhubarb sauce makes a delectable topping for ice cream, pudding, custard or pound cake.

See many more ideas for enjoying fresh spring vegetables at http://featherstonefarm.com/the-crops/.  For tasty samples, coaching and more inspiring ideas for healthy eating this month, I look forward to meeting you at my:

FRESH & LOCAL DEMO: Tuesday, May 8, 11 am to 2 pm
Featuring vine-on tomatoes, basil and English cucumbers fresh from Living Water Garden in Wells, Minnesota, “full of life, full of water and full of healthy nutrients.”

FRESH & LOCAL CLASS: Asparagus to Strawberries
Tuesday, May 15, 6:30 to 8:30 pm; $17 members; $20 non-members
Register at least one week ahead with VNF Customer Service: 952.891.1212, Ext. 221.

REGISTER ONLINE HERE.

Discover how to prepare and enjoy the luscious healthy spring flavors of asparagus, basil, cucumbers, peas, rhubarb, spinach and strawberries. This interactive coaching class will explore Valley Natural Food’s produce department and introduce our local farmer partners for May and June. This class will provide helpful handouts and tips on how to save money on eating fresh and local, preparing fresh and local with and without recipes, planning weekly menus and shopping lists plus storing and preserving local fresh food for year-round healthy eating.

Based in Apple Valley, contact FRESH & LOCAL health coach Loris Sofia Gregory at 952.431.5586 or lorissofiagregory.com. Loris would love to hear your ideas and questions about eating FRESH & LOCAL. Request her earth-friendly seasonal recipes and healthy eating tips if you miss her monthly demos and classes at Valley Natural Foods.

Demo at Valley Natural Foods, Burnsville, MN, April 10

•Jack and the Green Sprouts: Broccoli or Alfalfa (or any other sprouts)
•Deena’s Gourmet Spicy Black Bean & Chipotle Hummus (or other hummus flavors in the VNF Deli Cooler)
•LaTortilla Factory Smart & Delicious Wraps (made with gluten-free teff and millet; also consider gluten-free “Food for Life Sprouted Corn Tortillas,” both in the VNF freezer)
•Veggie Confetti: broccoli, carrots, green onions, radishes, sweet peppers or other veggies; detoxifying cilantro, parsley, wheatgrass or other greens (all shredded, finely diced or snipped)
•Avocado, Crisp Apple or Cucumber Slices
•Organic Garden Fresh Salsa

1) Spread a thin layer of hummus on a wrap or tortilla.
2) Cover with a layer of sprouts.
3) Sprinkle with colorful veggie confetti and snips of greens as inspired.
4) Cut in wedges, squares or leave as a whole circle.
5) Center an avocado, apple or cucumber slice on top of each piece, or space across whole wrap or tortilla.
6) Accent with a dollop of salsa for extra zest.
7) Serve, savor and enjoy as an appetizer, snack or meal.
8) Option: use whole wrap or tortilla; add hummus, sprouts and toppings; use another wrap or tortilla as a lid and cut into wedges for portable sandwiches.

Vegan, gluten and wheat free.  Rich in Vitamin A, C, protein, iron and fiber.

It’s already challenging for families to prepare meals at home—with busy schedules, after school activities, long work hours and more, carving out time to not only eat together but also to cook from scratch is a tough task for many of us. So we sometimes turn to ready-made food, right? I know I do.

Unfortunately, sometimes subbing in pre-made meals can affect your exposure to the chemical bisphenol A (BPA), a hormone disrupter linked with certain cancers, diabetes and obesity. As if we haven’t already got enough to worry about! So this week’s tip is all about helping you through those times when you need a quick meal, but don’t want to end up with a hefty dose of BPA on the side.

Tip: If you’re short on time and need to fix dinner quick, we recommend opting for frozen pre-made meals instead of those in the can. Canned all-in-one meals have some of the highest levels of BPA of any canned foods. [If you buy any canned goods, look for 'BPA FREE" brands such as Eden Organic. Prepared foods in glass are a healthier choice, especially anything containing tomatoes. BPA linings in most canned goods, break down over time, creating a toxic soup for you and your family.]

But before you microwave, make sure you pop the food out of the plastic tray and onto a plate. Here’s a video from our friends at the Breast Cancer Fund showing how to heat and eat without the plastic.

Of course, these tips are meant to help you make safer choices, but the truth is that we shouldn’t have to constantly studying up on the latest problem chemical to make its way into our products. You can act now and ask the FDA to rule bisphenol A unsafe for use in food packaging.

Are you looking to add more organic foods to your diet, but are concerned that the additional costs will increase your grocery bill by epic proportions? No longer relegated to the “natural” section of the grocery store, organic foods have become mainstream, making it easier than ever to include organic foods in your cart while still sticking to a budget. Here are my favorite strategies to help you shop smarter for your own health, as well as the health of the planet:

Bulk Up. If your favorite grocery store has them, bulk bins are one of the best places in the supermarket to save money while still buying organic foods. Stock up on the organic versions of some of Dr. Oz’s favorite good-for-you staples like brown rice, bulgur, quinoa, teff and more. READ MORE ABOUT THE AMAZING BENEFITS OF THE BULK TRAIL IN MY JANUARY BLOG.

Love Those Legumes! Dollar for dollar, meat, fish and poultry are some of the costliest calories in your cart. Serving delicious vegetarian meals two nights a week is not only an easy way to help you lose weight and improve your health, it also allows you to free up more food dollars to put toward organic options. Use your favorite organic canned beans (rinse first to remove excess sodium) for a satisfying soup, or save even more by soaking dried beans or lentils overnight. Sprinkle beans with organic taco seasoning for delicious Southwestern bean tacos that will even have carnivores asking for more. READ MORE ABOUT EASY ECONOMICAL MEALS ON THE BULK TRAIL IN MY FEBRUARY BLOG.

Pass on Organic Junk & Processed Food. Just because it’s organic doesn’t mean it’s healthy! Organic soda, ice cream and potato chips, for instance, are still high calorie splurges that can pack on the pounds and pad your grocery bill. Make sure at least three-quarters of your cart is loaded with minimally processed foods that look as close to their natural forms as possible. READ MORE ABOUT POWERFUL SNACKS IN MY MARCH BLOG.

Go Generic. Nearly every major supermarket chain now carries its own line of USDA certified organic foods under their own private label, so look for it the next time you’re in your favorite grocery store. This not only saves you the cost of an extra trip to a more upscale market or a separate natural foods store, but it can cost significantly less than other organic brands.

Be Picky About Portion Size. At the meat or fish counter, stick to 3 oz per person and cut your “main course” bill in half instantly. You can then use the extra savings to buy organic meat or poultry instead (currently there are no organic standards for fish). Enjoy those 3 oz portions of meat, poultry or fish with an abundance of whole grains, vegetables and a side salad for a hearty satisfying meal.

Browse Big Box Retailers. Many people are surprised to learn that everyday staples such as organic milk, yogurt and produce are available at big box retailers, making these items more within the reach of everyone at a good price. And many of the companies who supply these chains offer down loadable coupons on their websites, saving you even more at the checkout counter.

Fill Up on Frozen. The freezer case is one of the best bargains in the supermarket when it comes to organic; stock up on your favorite frozen organic fruits and vegetables (with no added sauces or syrups) for baking, smoothies, soups and side dishes. The added bonus? Frozen fruits are on your schedule, meaning there’s no risk of costly spoilage.

Following some or all of the above tips keep both your food bill and your waistline lean.

Valley Natural Foods, 13750 County Road 11, Burnsville, MN 55337

Can you believe that April has arrived? Earth is warming up and preparing to collaborate with us in growing delicious edibles here in Minnesota. New shades of green are emerging day by day. We ponder when everything will be fully green and our first garden sprouts will pop up from moist soil. Regardless of when spring will be here in its full glory, be sure to notice our sprouts and other shades of healthy green at Valley Natural Foods, thanks to FRESH & LOCAL growers in Wisconsin.

In World War II, Dr. Clive McKay, Nutrition Professor at Cornell University, sparked considerable interest in sprouts by announcing, “Wanted! A vegetable that will grow in any climate, will rival meat in nutritive value, will mature in three to five days, may be planted any day of the year, will require neither soil nor sunshine, will rival tomatoes in Vitamin C, will be free of waste in preparation and can be cooked with little fuel and as quickly as a chop.” Dr. McKay was talking about the amazing properties of sprouted soybeans.

Though Chinese physicians started prescribing sprouts for curing many disorders over 5,000 years ago and accounts of sprouting appear in the Bible’s Book of Daniel, it took centuries for the West to fully realize their nutritional merits. Along with Dr. McKay, many researchers discovered that sprouts of various kinds not only retain the B-complex vitamins present in the original seed, but also increased 300% in Vitamin A and a whopping 500 to 600% in Vitamin C.

Wisconsinites Joe Mahoney and brother Jack heard about the goodness of sprouts in the mid-1970s and started sprouting for their own health. A local restaurant caught word of their “sprout farm” near River Falls and they were soon delivering sprouts to one eatery than another. Supplying the Wedge co-op since 1978, their business “Jack and the Green Sprouts” is a pioneer in the local produce movement. Using well water and certified organic seed, Joe and his employees hydroponically grow premium quality nutritious sprouts in a super clean, climate-controlled environment, seven days a week year around.

Though not certified organic, Jack and the Green Sprouts is a chemical free and environmentally friendly operation, supported in part with solar panels to offset the electricity needed for grow lights and temperature control. Specializing in the highest quality produce delivered to Twin City and Wisconsin co-ops for over 35 years, owner Joe personally assured me that all their sprouts are tested by an independent lab prior to shipping and that they offer a 100% customer satisfaction guarantee. When you buy Jack and the Green Sprouts, you are also supporting up to 15 employees who are in turn supporting their families through growing FRESH & LOCAL.

Claimed by many to be the “best sprouts in the nation,” try Jack’s broccoli and alfalfa sprouts on our produce shelves year around. Broccoli sprouts are three- to four-day-old broccoli plants that look like alfalfa sprouts, but taste more like radishes. Broccoli sprouts act like an antioxidant, stimulating and protecting your cells against disease. Alfalfa sprouts are also a top source of antioxidants as well as a wide range of vitamins. All sprouts are among the ultimate super foods that are so easy to eat fresh and raw, at home or on the go. Think of sprouts as energizing companions to salads, cold or grilled sandwiches, paninis, pizzas, pockets, wraps and soups, or just enjoy them solo.

While you are checking out the sprouts, don’t forget to take notice of our luscious green Butterhead lettuce, delivered from Future Farm in Baldwin, Wisconsin. Their chemical-free lettuce is also grown hydroponically year round, ensuring a fresh green product that is environmentally responsible and extraordinarily tasty. A sister company to family-owned and operated Baldwin Dairy that has been in business for over 100 years, read more about Future Farm and Fuel LLC leading the way in sustainable, green and FRESH & LOCAL at www.afuturefarm.com.

For tasty samples, coaching and more inspiring ideas for healthy eating this month, I look forward to meeting you at:

FRESH & LOCAL DEMO: Tuesday, April 10, 11 am to 2 pm

Featuring Jack and the Green Sprouts, local hummus and flat breads.  

FRESH & LOCAL CLASS: Spring Rhubarb to Winter Squash

Tuesday, April 17, 6:30 to 8:30 pm, Valley Natural Foods in collaboration with ISD 196 Community Education, $18/class. Register at least one week ahead at 651.423.7920 or www.district196.org/ce.

This class will introduce you to a healthy rainbow of fresh and local vegetables month by month, from fresh rhubarb, asparagus and spinach in May through local apples, root veggies, pumpkins and squashes in November. You will explore the co-op’s FRESH & LOCAL produce and hear about local farmer partners and food artisans. Expect helpful handouts, coaching and tips on how to save money and eat healthy, preparing fresh and local with and without recipes, and storing and preserving local fresh food for healthy eating year around.

 Based in Apple Valley, reach FRESH & LOCAL health coach Loris Sofia Gregory at 952.431.5586 or lorissofiagregory.com. Loris would love to hear your ideas and questions about eating FRESH & LOCAL. Request her earth-friendly seasonal recipes and healthy eating tips if you miss her monthly demos and classes at Valley Natural Foods.

]]> http://www.lorissofiagregory.com/2012/04/whats-fresh-local-in-april-sprouts-and-other-shades-of-green/feed/ 0 http://www.lorissofiagregory.com/2012/03/whats-fresh-local-in-march-jump-start-your-engines-on-the-bulk-trail/ http://www.lorissofiagregory.com/2012/03/whats-fresh-local-in-march-jump-start-your-engines-on-the-bulk-trail/#comments Tue, 13 Mar 2012 03:47:29 +0000 admin http://www.lorissofiagregory.com/?p=1815 Loris Sofia Gregory, FRESH & LOCAL Healthy Kitchen Coach, Apple Valley, MN
Valley Natural Foods, 13750 County Road 11, Burnsville, MN 55337

Challenged in getting your engine revved up in the morning and sustained throughout busy days? Sluggish and cranky from your roller coaster of energy highs and lows? Dreaming of steady sources of energy for a perpetual perky mind and body? If you are more than ready to jump start your engine each morning and stay productive, happy and energized all day long, consider these power-punched tips, breakfasts and snacks that you can find on our Bulk Trail.

Eat a satisfying breakfast. To break your overnight fast, your body needs fuel first thing in the morning. An adequate breakfast with enough protein will give you essential fuel plus a “full and satisfied” feeling for a productive morning. Here’s a few great fatigue-beating breakfasts you will find on our Bulk Trail. Supplement these cereals and grains with our fresh berries and fruits, low or no-fat “milks” (sourced from cows, almonds, hemp, rice, etc.), whole grain breads, low-sugar yogurts and fruit spreads. Satisfying anytime of the day!

•FRESH & LOCAL, sustainable, fair trade and organic, Birchwood Café of Minneapolis provides us with their signature granola, using grains from Whole Grain Milling Company in Welcome, Minnesota. MORE WHOLE GRAIN GRANOLAS include the tantalizing flavors of honey apple crisp, French vanilla almond, honey gone nuts, hemp plus, raspberries and cream, coconut almond, blueberry with flax, goji (berry) agave, and how can you resist “Naughty but Nice” from Pure Bliss?

•IF POPS or FLAKES strike your fancy, try quinoa flakes or air-puffed quinoa pops for complete protein; rolled rye, barley or wheat flakes from Whole Grain Milling; or “High Fiber Multigrain Cereal Flakes” from Breadshop.

•LOVE HOT CEREALS to warm your tummy? Whole Grain Milling also brings us “8 Grain Hot Cereal,” wheat and rye berries and oats groats. Groats are the hulled whole grains that include the cereal germ and fiber-rich bran portion of the grain as well as the endosperm. Groats are nutritious but hard to chew, so they are usually soaked and cooked. They can be the basis of kasha, a porridge-like staple meal of Eastern Europe.

•MORE WARMING ENERGY: Swany Flour Mills Cream of Wheat Farina from Freeport, Minnesota and New England Natural Baker’s Muesli. Originally created for German hospital patients in 1900, muesli is a mix of uncooked rolled oats, fruit and nuts. It can also be enjoyed as a light evening dish or desert.

•OLD FASHIONED OATS contain more soluble fiber than any other grain plus high protein, resulting in slower digestion and lasting satisfaction. Choose from steel cut, thick rolled, regular rolled or quick rolled. Steel-cut oats are whole grain groats (the inner portion of the oat kernel) cut into pieces. Nuttier in flavor and chewier, steel-cut oats take longer to cook than instant or rolled due to their minimal processing, typically 15–30 minutes, though much less if pre-soaked.

Refuel with the right power snack. A small healthy snack that is low in sugar, includes protein and/or fiber can help you deal more gracefully with hunger and make wiser choices at your next meal. Additional power foods found on our Bulk Trail include:

•BARSEY’S ALMONDS come to us from Minneapolis. Produced in small batches, all-natural ingredients, with no added preservatives, “Smokies” have a deep hickory flavor that some call “vegan bacon” with a delightful outer crust of nutritional yeast. “Sweeties” are gluten free, slightly sweet and subtly seasoned with East-Indian spices. You can also find carob-covered almonds in bulk for a change of pace.
•CHUNKS OF ENERGY: Portable “pop in your mouth” sustaining snacks. Choose among organic wild cranberry, chocolate almond chip, carob supergreens and raw cocoa with goji.
•DRIED FRUIT: Experience flavorful, colorful energy among apricots, apples, banana chips, bing cherries, blueberries, Craisins, dates, figs, mangos, papaya spears, pineapple tidbits, raisins, prunes and goji berries, native to Asia and touted as a “fountain of youth.”
•NUTS, raw and unsalted, are great “as is” for breakfast or on-the-go snacks. It will take you awhile to exhaust the possibilities in creating your own unique energy-sustaining morning bowls or “have a small handful” mixtures of nuts and healthy seeds, including chia, flax, hemp, sunflower, pumpkin and sesame.
•NUT BUTTERS  peanut, almond and cashew in bulk  are eager to spread on whole grain toast, rolls and breads, crackers and fresh crisp apple slices.
•STICKS, CRACKERS & PEAS: Consider wild rice and sesame sticks, rice crackers or wasabi-coated peas for easy tasty snacks.
•TRAIL MIXES: Take more hikes to energy test our trail mixes: campfire, chocolate almond, fruit and nut, high antioxidant and super snax.

When in doubt, have a piece of chocolate.  If you’re yearning for something sweet, it might as well be chocolate. We get an endorphin buzz and low-caffeine boost from chocolate, with more caffeine in dark than milk. Explore chocolate treats in cahoots with almonds, ginger, peanuts and raisins on our bulk trail.

JUMP START YOUR ENGINES ON THE BULK TRAIL
FREE DEMO, Tuesday, March 13, 11 am -2 pm. Sample and gather powerful ideas for ready-to-eat breakfasts and on-the-go healthy snacks.

CLASS, Tuesday, March 20, 6:30-8:30 pm, $17/VNF members; $20/non-members. Register ahead here or call Customer Service at 952.891.1212, Ext. 221.

Based in Apple Valley, reach FRESH & LOCAL health coach Loris Sofia Gregory at 952.431.5586 or lorissofiagregory.com. Loris would love to hear your ideas and questions about eating FRESH & LOCAL. Request her earth-friendly seasonal recipes and healthy eating tips if you miss her monthly demos and classes.

Valley Natural Foods, 13750 County Road 11, Burnsville, MN 55337

“A chickpea leaps almost over the rim of the pot where it is being boiled. ‘Why are you doing this to me?’ The cook knocks him down with the ladle. ‘Don’t try to jump out. You think I am torturing you. I’m giving you flavor, so you can mix with spices and rice and be the lovely vitality of a human being. Remember when you drank rain in the garden? That was for this.’” And so goes “Chickpea to Cook” by renowned Sufi poet Rumi writing in the 13^th century. What a lovely vision of soft garden rain bringing us vitality. And considering their nutritional punch, there simply is nothing in our co-op that is healthier for you and your pocketbook than the legumes—the dried peas, beans and lentils found on our bulk trail. 

Only fresh dark leafy greens compare with legumes for nutrient-dense, calorie-sparse economical eating.  Not only a great source of low or no-fat plant protein and fiber, legumes are outstanding champions of the low glycemic foods that offer a slow, steady source of energy. They are loaded with nutrients that our bodies crave and need, including B vitamins necessary for a healthy brain, skin, nervous and digestive systems; calcium for strong bones and teeth and to keep the body more alkaline than acidic; and potassium, reducing the risk of high blood pressure and stroke. Along with the leafy dark greens, legumes are a stellar source of folate, the B vitamin that our bodies wisely utilize in protection against heart disease and cancer.

Humans did not start eating beans, peas and lentils after first reading about their nutritional goodness. Legumes have been a tasty meal staple across millenia, grown by wise gardeners worldwide. Visualize cowboys and cattle drivers keeping strong with pots of beans around the camp fire. Native Americans have grown and enjoyed a diversity of beans for generations, as East Indian families have survived on split peas and lentils. Vendors were selling hot pea soup in the streets of Athens as far back as 2500 years ago. Sick of city life, the Roman poet Horace longed for a rustic dish of chickpeas and pasta

Located conveniently closer in Welcome, Minnesota, Doug and Lin Hilgendorf of Whole Grain Milling Company grow and process the green split peas, red kidney beans and black turtle beans found on our bulk trail. About 140 miles southwest in Martin County and certified organic since 1989, the Hilgendorf’s commitment to high-quality, earth-friendly foods has helped them flourish for over 20 years. North Bay Trading Company, a small family-owned business in Brule, Wisconsin, brings healthy convenient “32 Bean & 8 Vegetable Soup Mix” to our bulk trail. Exercise your family brain cells by trying to name 32 beans over dinner hour!

Legumes make terrific soups, stews, chili, main dishes and salads. Cooking time can be shortened by soaking overnight first. Either way, fill a pot of water two inches above the dried legumes, cover and simmer until cooked (30 minutes to two hours depending on size and hardness), checking occasionally to add water as needed. Season during or after cooking, but add salt last. Beans love a touch of acid from tomatoes or vinegar, as well as Mediterranean and south-of-the-border spices.  It’s impossible to tell you all delicious ways that legumes can be your next best friends. Here are a few ideas that will have your taste buds begging for more. (You can always substitute canned legumes if you are short on time and longer on cash. Support BPA-free companies such as Eden Organic.)

• Cook or drain chickpeas (also called garbanzo beans), throw them in a bowl, sprinkle with salt and nutritional yeast (also found on the bulk trail), and enjoy their mild nutty flavor warm or cold. Did you know that “hummus” is Arabic for chickpea?
• Toss warm cannellini (white kidney beans) with sautéed garlic and fresh rosemary. Toss cooked yellow or green lentils with diced and sautéed celery, onions and carrots. Combine red lentils with olive oil, red onion and balsamic vinegar.
• Simmer green split peas in water or vegetable stock with sautéed onion and garlic until soft. Puree, swirl in a little Greek yogurt and top with fresh mint. Enjoy warm or chilled.
• The deliciously creamy texture of cooked pinto beans makes them idea of mashing and refrying or using in bean dips. Pinto beans play well with chiles, cilantro and lime.

Our new booklet “Discovering Bulk Foods: A Co-operative Guidebook” (available soon) and my FRESH & LOCAL demos and classes in February and March will show you how to easily buy and prepare package-free, earth-friendly bulk foods, while saving an average of 30 to 50% on our 300+ choices. Are you ready to reap all these healthy benefits in your life?

FRESH & LOCAL DEMO, VALLEY NATURAL FOODS: Chickpea Tacos, Tuesday, February 14, 11 am -2 pm. Stop by for a tasty sample and my recipe plus receive complimentary coaching for FRESH & LOCAL eating. 

FRESH & LOCAL CLASS, VALLEY NATURAL FOODS: Easy Healthy Meals on the Bulk Trail, Tuesday, February 21, 6:30 -8:30 pm, $17 for VNF members; $20 for non-members

Sign up for classes at least one week ahead. Register online here or call VNF Customer Service at 952.891.1212, Ext. 221.

Valley Natural Foods, 13750 County Road 11, Burnsville, MN 55337

Follow us, talk to us and just stay informed at www.valleynaturalfoods.com

FRESH & LOCAL health coach Loris Sofia Gregory is based in Apple Valley and can be reached at 952.431.5586 or www.lorissofiagregory.com. Loris would love to hear your ideas and questions about eating FRESH & LOCAL. Request her earth-friendly seasonal recipes if you miss her monthly demos and classes.

If “eat healthier,” “try new foods” and “save more money” are on your list of resolutions for 2012, consider the dazzling diversity of our bulk foods trail from nourishing soups to energizing nuts. Our new helpful booklet “Discovering Bulk Foods” and my FRESH & LOCAL classes from January through March will show you how to easily buy and prepare package-free and earth-friendly bulk foods, while saving an average of 30 to 50% on our 300+ choices. Most of us are not looking to “get bulkier” in this New Year. So what’s the real story behind “buying bulk”? Read more to realize the benefits of shopping on our bulk trail.

First of all, don’t confuse “bulk foods” with buying in bulk from a big box store. For instance, when you purchase eight cans of soup in bulk at a big box store, you might get the soup in cans that are usually placed in a half box, and then wrapped in plastic. When you purchase fresh bulk foods out of package-free bins, you buy as little or as much as you need. Bulk foods are economical, fun to explore, easy to use and guarantee less waste for you and the earth.

Shopping on the Valley Natural Food’s Bulk Trail promises to:

Save you money: Buying natural, organic and many locally-produced foods in our bulk section offers an average savings of 30 to 50 percent over pre-packaged products. Stop by my BULK TRAIL DEMO at Valley Natural Foods on Tuesday, January 10, from 11 am to 2 pm to find out just how much you can save. Pick up a “Packaged or Bulk?” cost comparison handout and my monthly recipe, try a few samples and receive free coaching to create an FRESH & LOCAL inspiring kitchen for yourself and your family this year.

Introduce you to new foods while improving your health: There are infinite possibilities for creating easy delicious healthy meals from “mix and matching” the beans, lentils, peas and other legumes, whole grain pastas and rices, soups, seeds, seasonings and more found on our bulk trail. Bulk bins are an excellent way to expand your food repertoire. Purchase a small portion of something new, and return for more if you like it. Buying in bulk also offers hearty doses of plant-based vitamins, minerals and fiber, essential to heart health, building muscles, lowering cholesterol and blood pressure and keeping waistlines trim.

Offer convenient flexibility to buy a pinch or a pound: Buying in bulk offers you a broad selection that can be purchased in the exact quantity you desire. If you need a large bag of nuts for a party or just a pinch of chili powder for a new recipe, our bulk foods, herbs and spices provide many options. When your winter soup calls for 1 cup of dried beans, you can purchase exactly 1 cup from our bulk foods bins and put that amount in one of our convenient bags or jars or use one of your own reusable bags or containers. (Just remember to weigh your container first to subtract that amount from your final product weight.)

Ensure FRESH & LOCAL: Buying “as you need” on our bulk trail is always fresh, as opposed to purchasing a pre-determined packaged amount that may sit on your shelf for months (or years) and may not get used before its expiration date. The purity and quality of our bulk products are always visible prior to purchase plus we clean, fill and rotate our bulk foods regularly, rotating the scoop bins daily. Come to my January demo and class to learn more about the LOCAL companies who help keep our bulk trail FRESH.

Reduce waste and improve our environment: Buying in bulk radically reduces the amount and costs of packaging and transportation required from farm to table, as well as the amount of garbage that ends up in landfills. Nearly 80 million tons of waste is generated from packaging and containers annually, according to the U.S. Environmental Protection Agency, and adds up to a third of our annual municipal solid waste. Bulk “fill-er-up” stations are the best way to cut back on food packaging, especially if you tote along your own reusable bags and containers.

Ready to reap all these benefits in your life? Sign up for my FRESH & LOCAL CLASS “FROM SOUP TO NUTS ON THE BULK TRAIL,” Tuesday January 17 (6:30 to 8:30) to learn more about the basics, the unique and the surprises of our 300+ bulk trail choices; including trail tips and etiquette; cost comparisons of your favorite packaged brands also in bulk; nutritional and allergy information and our local bulk producers and partners. Take home plenty of inspiring healthy ideas for “rise and shine” breakfasts, healthy super suppers and sustaining snacks. Bring your questions for what you would like to know about our bulk trail.

Please sign up classes at least one week ahead by calling VNF Customer Service at 952.891.1212, Ext. 221. Only $15 for members and $18 for non-members per class (ask about a discount coupon).

FRESH & LOCAL health coach Loris Sofia Gregory is based in Apple Valley, Minnesota. Contact her directly at 952.431.5586 or through her CONTACT page. Loris would love to hear your ideas and needs for eating FRESH & LOCAL, and request her healthy recipes if you miss her monthly demos and classes.

CREATING HEALTHY SOULFUL SPACES is BEAUTIFUL NECESSITY for birthing all your heart’s desires. I have attached my special December rates for any sessions scheduled this week and I look forward to collaborating with you. I always offer complimentary 30-minute coaching calls when you are ready to clarify and consider your next healthy steps. Here are some tips for creating healthy soulful spaces within and all around you. Consider what might be YOUR BEST STEPS to co-creating and enjoying our new heaven on earth.

ARRANGE each day so that you have a nourishing mix of intentional creation and free-form play and relaxation. One isn’t more important than the other.  Being and doing are both BEAUTIFUL NECESSITY for creating a healthy life you love and can sustain.

ASK AND YOU SHALL RECEIVE. With unlimited talents, skills and resources among us, we are all here to collaboratively create radiantly healthy lives, communities and planet.

BLESS all the stuff, unhealthy habits, relationships, etc. that you have been holding on to. Everything and everyone has served a divine purpose in your life.

CLARIFY and PRIORITIZE the life you want to claim. Keep the daily steps and your vision in sight, referring to them often. When something is accomplished, spark and embrace the next steps, always witnessing and reflecting just how much amazing you are.

CLEAR all that you have not used, worn or cared for in the past year. Time and life are great teachers and mirrors. Begin releasing things that you feel no emotional attachment to.  If you don’t love it, let it go. Freeing up energy around you also deep cleans and reenergizes your body.

COMPLETE any wobbly communications and unfinished business. If it simply isn’t possible to take immediate care of it, create a plan and steps to do so.

CREATE A PLAN that’s manageable.  You can’t recreate your spaces and your life in one day. What can you do each day? What steps can you hold yourself accountable to today or this week?

EMPTY out your bag of regrets and know that this now moment is the beginning of creating whatever life you desire.  What you choose to focus on today colors and creates your tomorrows.

FIND A HOME for everything in your home. Gather all that has no place to “be” and consider if you really need these items crowding your spaces and your life.

GATHER up your friends and family and let them know how much you appreciate them.  Praise their goals, their dreams and their lives. Don’t forget to continually bath yourself in appreciation and love.

GIVE YOURSELF PERMISSION to release all that is no longer supporting the person you desire to be and the life you wish to live, whether it is objects, unhealthy food, unworn clothes, toxic relationships or draining situations. Whatever is not supporting your most beautiful vision for yourself is doing you harm.

INHABIT your days with acts of unconditional love.  Make it your intention to cherish and champion yourself and the best in others without expecting anything in return.

LET GO OF GUILT about “wasting” good stuff or leaving relationships that no longer serve you or the other person. The more you release, the lighter you will feel, the clearer you will think, the more energized and healthier you will be.

LIGHTEN up and stop taking yourself and your situation so seriously.  If joy is our birthright, then allow that quality of being to lead you down the path of rediscovering sustaining happiness.

MAKE IT EASY ON YOURSELF. Consider a moratorium on buying new things until you have created spaces that can properly receive and nourish all around you. This also applies to unhealthy food or foods that are emotional triggers and that you tend to grab when stressed or uncomfortable. A healthy inspiring kitchen creates a healthy inspiring life.

MAKE IT FUN. Create an ongoing list of playful nourishing experiences, places, friends, things and healthy foods that can easily serve as rewards as you accomplish all you desire. It’s usually the simplest acts that are priceless experiences.

PUT YOURSELF FIRST. My favorite tool to declutter and to consciously create my life is my computer calendar.  I use it for “work” and play, including deadlines, housekeeping, random things to remember, as well as weekly times for exercise and relationships. I schedule ample time for healthy meals and travel between commitments. My calendar also holds the details of all events that sound like fun and I evaluate if it still seems appealing when that day rolls around. My calendar reflects commitments to myself and others each day, weeks, and months ahead—some negotiable, some not. I plan and commit wholeheartedly and modify as I decide. I’ve found that just making an appointment with yourself or another starts to clear and release what has been dormant for years. My calendar allows me to continually see whether I am creating the healthy, energizing life I desire. I even schedule nature walks. After all, if you don’t make yourself a priority, who will?

BOUNTIFUL BLESSINGS for creating and enjoying the fabulous life you were born to live, each and every day!

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in. Forget them as soon as you can. Tomorrow is a new day. Begin it well and serenely and with too high a spirit to be encumbered with old nonsense.” Ralph Waldo Emerson

Reconnecting to your heart’s desires and honoring the heart of your home are complementary. Both hearts nourish a deep inner need for connection and balance. Ancient homes were built around a central hearth to provide a focal point for family life. Still today, your heart and your home serve as an interconnected energetic core, around which all life revolves. Optimum physical, mental, emotional, and spiritual health lies within aligning your home with your heart.

The physical center of your home is the perfect place for a home altar, or you may wish to create sacred space in a more intimate private area. We create altars often unconsciously as we intuitively arrange photographs, flowers, candles, books, art objects and mementos on coffee tables, fireplace mantles, dresser tops, window sills, desks, and even next to our computers.  This practice of deliberately grouping valued objects is an outer manifestation of whom and what your heart holds dear.

Each holy space created at home or work can serve as oasis of gratitude where the important aspects of your life come into focus. It is a place where you can pause in stillness to sort through your values and desires, and get to the heart of what you really want in your life. Allow yourself to reflect on your deepest dreams every time you pass by these sacred spots. When you gratefully honor and align your inner and outer heart centers, you unify and balance all things within you, your home or workplace, and your life. This alignment creates a serene, peaceful field of energy that nurtures all residents to feel less stressed, more balanced and be blessed with infinite healthy energy.

Gratitude is the highest vibration that we can live within. To live in a state of gratitude, despite what your world currently looks like, will indeed start to rearrange all that is around you. The loving energy of gratitude will clear and purify all that is within you and surrounding you. Anything less will not find you. Feel gratitude for even the hardest of life lessons or the most challenging person in your life right now. Every experience comes in the service of soul learning and clearing all that no longer serves you. Stubbornly holding onto feelings of loss or deprivation will prevent the flowering of all new life that is continually being offered. Your mind may argue with who or what is knocking at your door, but your heart will recognize its teachers and graciously invite them in. Practice noticing all that is infused with healthy energy ─ within yourself, family, friends, animals, plants, flowers, trees, nature, and the earth ─ even the spring winds that are gracefully bringing life and love towards you.

Our hearts beat in unison with those we love and your home is the container for this love and gratitude. Honor your home and all those you love as you honor yourself. All that is of love and light will flourish and all that is no longer needed will not be sustained. Unlike humans, nature does not judge what is being offered nor do flowers hesitate to bloom in the world. Your heart is your ever-loyal guide towards creating a healthy home and life. Allow yourself to open fully to the rewarding richness of loving energy that surrounds you. Drink deeply and often from all that life desires to give and to receive ─ to your heart’s delight.

As a holistic health coach and energy healer, I am passionate about creating healthy soulful spaces for personal, community and planetary sustainability. I artfully reconnect you with your intuitive wisdom and your heart’s desires to align you and your home with your own brilliant radiance. Together we explore visionary ideas, processes, tools, and resources to reclaim a healthy body, mind, home, and life – one empowering step at a time.