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Know Your Produce: Kiwi Berries

Berry meet kiwi. Kiwi meet berry. And you have kiwi berries!

They are the peel-less, fuzz-less cousin of the more well-known kiwifruit. Brought from Asia to the United States in the 1800s, the kiwi berry packs a big nutritional punch as the most nutrient-dense of all major fruits. One berry has five times the vitamin C content of an orange and twice the amount of vitamin E as an avocado. From folic acid and antioxidants to fiber and chromium, kiwi fruits contain 20 nutrients that are connected to reduced risk of cardiovascular disease, cancer and slowed aging.

Not just good for you, kiwi berries are delicious! Each variety has a unique flavor and color and their smooth skins make them the perfect snack. They can be eaten fresh, in salads, salsas, dessert sauces, ice cream and sorbets. Their tropical tastes pair well with orange, honey, and chocolate.

Kiwi berries should be allowed to ripen at room temperature. When they are ready to be enjoyed, the berries will turn a dark green color and feel slightly soft to the touch. Unlike most fruits, they are not ready to eat until they look wrinkled and soft. Once they are ripe, store them in the refrigerator for up to two weeks or eat immediately. Let them come back up to room temperature before eating.

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Fresh this Week 9.19.2010

SPINACH
STORE: Store fresh, unwashed spinach loosely packed in a plastic bag in the refrigerator crisper for about five days.
PREP: Wash thoroughly by swishing leaves in a bowl full of tepid water and repeat until clean. Dry with paper towels or in a salad spinner.
USE: Boil spinach for one minute to bring out the flavor or simply keep raw. Make a delicious Strawberry & Spinach salad or substitute spinach for the Swiss Chard in these delicious Swiss Chard & Caramelized Onion Tacos. You can also add spinach to smoothies, add layers of steamed spinach to lasagna or simply saute with a little olive oil, garlic and a pinch of salt.

Sekel Pears
STORE: The Sekel pear can be stored in the refrigerator for two to seven days. To ripen, leave them at room temperature for two to four days.
PREP: Wash pears under cold water. Leave whole, cut into fourths or cube depending on your preference or desired recipe. To prevent pears from browning, brush with a lemon juice-water solution (1 cup water mixed with 1 teaspoon lemon juice).
USE: This delicious dessert pear is best used for pickling, poaching and canning, but is tasty eaten whole. When baked, the flavors of the Sekel pear work wonderfully with honey and cinnamon (a scoop of vanilla ice cream is also delicious).

Yukon Potatoes
STORE: Store Yukons in a cool place in an open paper bag. They should last a couple of weeks.
PREP: Wash and lightly scrub potatoes before using. Peel potatoes before using or leave the skin on for baked potatoes or to add additional texture to mashed potatoes.
USE: Yukon potatoes have a delicious buttery flavor. They make wonderful home fries, mashed potatoes and soups. If you’re feeling adventurous, try out this yummy Fall recipe for potato pancakes!

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Fresh this week 9.07.2010

STARKRIMSON PEARS:

The Starkrimson pear has a beautiful full red color and a very juicy, sweet and floral flavor. Make a display of these in a fruit bowl; they are as beautiful as fresh cut flowers. But when you eat them you might want to lean over the kitchen sink because they are so juicy and sweet!! Their sweet floral flavor also compliments strong cheeses. Together with goat cheese or blue cheese they really dress up a salad.

These herald the first of the pear harvest and will likely need to ripen a few days before use.

To hurry the ripening process, keep pears at room temperature, each piece individually wrapped in paper, or enclosed in a paper bag ventilated with a few holes. Check them with some frequency. Pears ripen from the inside out. Looks can be deceiving so test the stem end for that slight “give” to tell you when the pear is ready. Ripe pears  should also be slightly fragrant. Ripe pears should be stored in the refrigerator. See the recipe on the back of the newsletter for Ashley Rodriguez’s delicious Sautéed Pears with Toffee Sauce, an excellent way to enjoy this crisp pear.

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CILANTRO:

Store: Wrapped loosely in plastic, cilantro will keep in the refrigerator for one week as long as the leaves are not wet. If the leave become wet (don’t wash them until you are ready to use them) they will quickly spoil. Rinse cilantro well before using as it may have soil or grit clinging to its leaves and stems.

Prep: When you are ready to use cilantro, take the whole bunch holding onto the stems and dunk it into a bowl or sink of cool water. Gently swish back and forth to rid the leaves of any sand or grime.

Shake cilantro well to remove excess water, then pat dry with a towel.

Begin slicing through stems with your chef’s knife. Slice off only as much as you need; the unused portion will last longer uncut

Holding your knife’s tip steady on the board while you rock the blade back and forth, finely chop cilantro. Take care not to over-chop, or cilantro will turn black.

Wrap unused cilantro in damp towels used to dry off the washed cilantro and place inside a resealable plastic bag. Your herbs will last three to five days in the refrigerator, as long as you keep the towel slightly damp.

Use cilantro in fresh salsas, southwest dishes, add it to beef or meat filling in a taco or burrito. Use as a marinade to spice up meat dishes. Cilantro is also used in many delicious Asian dishes, salads, dressings, and soups.

For a simple and delicious guacamole recipe featuring cilantro, go to http://www.finecooking.com/recipes/cilantro-lime-guacamole.aspx

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AVOCADOS:

Store: avocadoes should be sotred at room temperature to allow them to ripen to their desired stage. Place in a brown paper bowl or in your fruit basket to ripen them.  When ripe they need to be used with in a day or two.

Prep: To peel, grip the avocado gently on one side with one hand. With a large, sharp knife in the other hand, cut the avocado lengthwise around the seed. Open the two halves to expose the pit. At this point there are a few ways you can proceed to remove the pit from the avocado half that has the pit. One way is to make another cut, lengthwise on the avocado half that has the pit, cutting around the pit, exposing it so that it is easier to remove. You can also use a spoon to scoop out the pit.

At this point, you can either scoop out the avocado flesh with a spoon (for making guacamole), or slice the avocado into segments. To make it more easy to scoop out the avocado flesh, take a small dinner knife and gently make cuts in the avocado flesh in a cross-hatch pattern, careful not to break through the avocado peel. Then use a spoon to easily scoop out the avocado pieces. If you are making guacamole, don’t worry about slightly discolored or brownish sections. Scoop them up with the rest of the avocado to mash.

For step-bt step photos of this go to http://simplyrecipes.com/recipes/how_to_cut_and_peel_an_avocado/

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Fresh this week add-ons

The weather is beautiful and the produce tastes and looks amazing! We are very excited about this week’s add-ons. They are sure to make great additions to summer dishes.

Try this Mixed Cherry Tomatoes with Tamarind Dressing Recipe:

This week’s add-ons

Strawberries, still 2 pints for $7

WA grown blueberries are here! 2 pints for $7. Flats & half flats available.

Local Raspberry flats (12 pints) $35

Cantaloupe melons $2.50 ea.

Green & Red grapes $5.50/bag.

Bing cherries, $5/lb.

Kiwi, $0.75 ea.

Order Fruit: Click Here

Sweet Corn, now 8 for $5!

Mixed cherry tomatoes, NW grown, $4.75 full pints

Radishes, $1.25/ bn.

Cucumbers, $1.50 ea.

Baby White Nugget  new potatoes, 2 lbs for $4.00

Young bunch beets from Klesick’s farm, $2.50/bn.

Swiss chard from Klesick’s farm, $2.00/bn.

Spring Onions from Klesick’s farm, $2.00/bn.

Order Vegetables: Click Here

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Know Your Food: Sweet Creek Albacore Tuna

You are probably concerned or maybe just curious about the tuna we have begun offering. Wondering why is it different from any other “canned tuna” you would buy in the grocery store? And right you are to wonder!

More and more, consumers are beginning to show interest, or even concern about where their food comes from. Recent films like “Food, Inc.” and “Fresh” have got us thinking and taking action about our food: where and who it comes from, how it is raised and harvested. With the concerns about mercury levels in fish, and the dangers over-fishing, you may be wondering, is it safe for me to be eating tuna? We know fish such as tuna, salmon, rainbow trout, sardines, Atlantic mackerel, and herring are very rich in Omega-3 fatty acids, vitamins A & D and other nutrients so important to healthy brain and body function.

These fish have particular, natural fatty acids – the main component of fat – not found in any other foods. These fatty acids are missing many hydrogen atoms so they are highly polyunsaturated, more so than other polyunsaturated fatty acids in food. Also, they are longer than most other fatty acids. These structural differences give fish oil fatty acids their unique health properties. They are called “omega-3” fatty acids because of the location of the first two missing hydrogens in their chemical structure. The two main omega-3 fatty acids in fish oils are called EPA* and DHA* for short. EPA and DHA occur naturally only in seafood, and are abundant only in fatty fish and marine animals.

* EPA: eicosapentaenoic acid; DHA: docosahexaenoic acid

The tuna we sell comes in a glass jar from a small Oregon company called Sweet Creek Foods. Sweet Creek is a small family business owned and operated by Paul and Julie Fuller.  They hand pack each jar using the finest loins from troll-caught tuna. Their tuna is cooked only once, insuring lots of heart friendly omega 3 oils. They are proud to guarantee this is some of the highest quality tuna that you’ll ever eat. It’s great to use in salads, sandwiches, casseroles or just eat it straight from the jar.  In reality you are getting a lot more quality fish in each jar than what comes in most cans from the supermarket, because trim, extra water and sodium is included in the tuna from large canneries. Sweet Creek’s tuna is cooked only once in its own natural juices (think nutrient-rich broth).

Sweet Creek catches the smaller tuna (between 10-20 lbs. usually, compared to the big companies who go for the 30-60+ lb tuna. These smaller fish have much lower levels of mercury as they haven’t been in the ocean so long. OSU Mercury test report results indicate that “Pacific troll-caught albacore have low levels of total mercury in the edible flesh and are well within international safety standards for mercury levels in fish.” Support your local Oregon fishermen in their dedication to this sustainable, hand caught, hook and line fishery. Environmental seafood guides produced by Audubon and the Monterey Bay Aquarium have cited the albacore troll fishery as an example of a clean fishery with little bycatch or impact on the environment. Albacore are very sensitive to water temperature, and few other fish off Oregon are found in those water temperatures, so the bycatch is low.

A great resource to check out is the Oregon Albacore Commission’s web site: http://www.oregonalbacore.org/index.htm. It contains all the info on their line-caught tuna…and recipes!
Sweet Creek’s website: http://www.sweetcreekfoods.com/products/tuna.html