Sweet Potato Chips

Sweet Potato Chips
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Servings Prep Time
6 45 minutes
Cook Time
20 minutes
Servings Prep Time
6 45 minutes
Cook Time
20 minutes
Sweet Potato Chips
Print Recipe
Servings Prep Time
6 45 minutes
Cook Time
20 minutes
Servings Prep Time
6 45 minutes
Cook Time
20 minutes
Ingredients
Servings:
Instructions
  1. Chop herbs finely and mix with salt and pepper in small bowel. Slice Sweet potatoes thinly (preferrably with a Mandolin on a thin setting). Coat a large sheet pan with olive oil. Laysweet potatoes on coated pan (do not layer the sweet potatoes onto eachother unless you don't mind less crispy chips). Sprinkle half of herb mixture on top of sweet potatoes. Bake 10 minutes at 375 degrees. Check chips and turn pan or chips for even baking if needed. Sprinkle the rest of herb mixture on top. Bake another 10 minutes or until crispy. Enjoy!
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Kale Chips

Kale Chips
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Preheat oven to 300 degrees. Remove large kale stems and coarsely chop. Toss kale with 1 tablespoo n oil, curry, and coriander (to brighten flavor, also add 1-2 tablespoons vinegar). Coat cookie sheet with 1 tablespoon oil. spread kale out evenly on cookie sheet. Bake for 20-30 minutes until crispy
Cook Time
30 minutes
Cook Time
30 minutes
Kale Chips
Print Recipe
Preheat oven to 300 degrees. Remove large kale stems and coarsely chop. Toss kale with 1 tablespoo n oil, curry, and coriander (to brighten flavor, also add 1-2 tablespoons vinegar). Coat cookie sheet with 1 tablespoon oil. spread kale out evenly on cookie sheet. Bake for 20-30 minutes until crispy
Cook Time
30 minutes
Cook Time
30 minutes
Ingredients
Servings:
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Savory broccoli tahini slaw

Savory broccoli tahini slaw
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Great side with chicken or sandwiches.
Servings Prep Time
14.43 15 minutes
Servings Prep Time
14.43 15 minutes
Savory broccoli tahini slaw
Print Recipe
Great side with chicken or sandwiches.
Servings Prep Time
14.43 15 minutes
Servings Prep Time
14.43 15 minutes
Ingredients
Servings:
Instructions
  1. In large serving bowl, add chopped broccoli, finely diced red onion, apple, and parsnip. add tahini and mustard. Mix. Add pepper, salt, more tahiini or mustard to taste.
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Watercress and Cucumber Salad

Watercress and Cucumber Salad
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Servings
8
Servings
8
Watercress and Cucumber Salad
Print Recipe
Servings
8
Servings
8
Ingredients
Servings:
Instructions
  1. In blender, puree 1/2 of sliced cucumber (could also throw the cucumber skins in the blender, especi ally if organic), and lemon juice. While still running blender, add hemp oil slowly. Add pepper. Rinse and quarter the artichoke hearts. In serving bowl, add cucumber, watercress, artichoke, celery, red onion, and top with dressing. Can crumble on top: cajun season tofu, tempeh, or feta cheese.
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Fall Fruit and Kale Salad

Fall Fruit and Kale Salad
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Servings Prep Time
10 20 minutes
Servings Prep Time
10 20 minutes
Fall Fruit and Kale Salad
Print Recipe
Servings Prep Time
10 20 minutes
Servings Prep Time
10 20 minutes
Ingredients
Servings:
Instructions
  1. Peel oranges and cut into bite size pieces. Cut grapes in half. Mix fruit with chopped kale, pumpkin seeds, feta cheese, and chopped onion. Add dressing, enjoy!
Recipe Notes
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Roasted Beet Dip

Roasted Beet Dip
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Great with raw veggies, sweet potato chips, or pita chips!
Servings Prep Time
8 1 hour 20 min
Cook Time
1 hour
Servings Prep Time
8 1 hour 20 min
Cook Time
1 hour
Roasted Beet Dip
Print Recipe
Great with raw veggies, sweet potato chips, or pita chips!
Servings Prep Time
8 1 hour 20 min
Cook Time
1 hour
Servings Prep Time
8 1 hour 20 min
Cook Time
1 hour
Ingredients
Servings:
Instructions
  1. Roughly chop or quarter beets, depending on their size. On baking pan, lightly coat beets with 1/8 cup olive oil, salt, and pepper. Roast for 40 minutes. Chop garlic and chili pepper. Add to beets, along with the cumin and coriander. Roast another 20 minutes or until beets soften. Cool for 10 minutes. In food processor, combine all roasted ingredients and squeeze in lemon juice from lemon. While processer is running, slowly add in the rest of the olive oil. Chop Cilantro. Mix in and serve.
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Do It All Dressing

Do It All Dressing
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Dressing is a great marinade for chicken and fish, and excellent on tossed salad.
Servings
10
Servings
10
Do It All Dressing
Print Recipe
Dressing is a great marinade for chicken and fish, and excellent on tossed salad.
Servings
10
Servings
10
Ingredients
Servings:
Instructions
  1. In blender, add herbs (remove stems), garlic, water, spices. Squeeze lemon juice into mixture. Blend completely. With blender running, add oil slowly through pour spout on blender lid. Pour dressing into quart mason jar or ot her jar that is easy to pour and store dressing. Dressing is a great marinade for chicken and fish, and excellent on tossed salad.
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Bountiful Baskets- Is it for you?

Bountiful Basket Food Co-op (BBFC) is a novel way to get fresh produce in our community.  I myself have enjoyed bountiful baskets. It’s a surprise every week.  You never know exactly what will be in your produce basket until you pick it up.  It is fun to creatively find ways to incorporate fruits and vegetables I otherwise might not buy into my family’s meals.  It feels like it takes the work out of making a choice of what to buy, and gives me more time to put my energy towards how to prepare it.  But am I really saving money by choosing Bountiful Baskets?  Is it really fresher? And is it really more local??? Well I decided to do some investigating to find out.  After picking up my basket for $16.50, I itemized all the products in the basket, and then went to 3 Sheridan grocery sources (Safeway, Wal-Mart, and Warehouse) to compare the price and investigate the ‘freshness’.

Here is what I found:

Am I Saving Money? Yes.  About $7.50 for conventional produce.   However, this is nowhere near the claim on BBFC’s site.  The total cost of the conventional produce at the 3 stores I went to averaged $24.02, not $50.00.  As far as the $7.50 savings, that is assuming I wouldn’t shop for local sales and would only pick one grocery store to get all my shopping done at one time.  Now if I were to shop like my grandma, it would be a wash because she would go to all 3 stores buying the produce based on who had the sales and cheapest price point.  She would get her romaine lettuce at Warehouse, her tomatoes at Safeway, and her cilantro at Wal-Mart.  Comparing the lowest price point of all 3 stores combined with my bountiful basket brings the difference to less than $4.40 and that doesn’t take in to consideration shopping for items on sale or membership discounts.  If you are willing to shop like my grandma, you don’t need bountiful baskets to save you money, but you do need a lot more time and energy devoted to smart shopping.

Fresher?  Probably Not.  This would especially be true if you shop for in-season fruits and vegetablesI measured freshness by looking at field to plate times.  Bountiful Baskets food distributer Kodiak Fresh Produce in Phoenix, Arizona cannot be guaranteed to beat the field to plate time of our local grocer’s.  In general, fresh green vegetable produce in the 3 grocery stores I reviewed is as little as 4 days up to 3 weeks old from harvest to shelf. Produce Manager Logan Killworth reports that Associated Food’s freshness goal a 4-day or less field to store time.  Safeway’s customer service center reported field to store times of in-season fruits and vegetables of around 7-9 days.  There is no standard requirement for field to store or plate times, as long as USDA grade standards for quality are maintained.  These standards are focused on looks and not actual taste or nutritional value.  Because of this, some produce out of season could be months old, but preserved with waxes, genetic modifications, and temperature to still ‘look’ fresh.  One bite, however, tells another tale.  Not only does taste value decrease with time, but also the nutrition value- primarily the phytochemicals and vitamin C.

Local??  Nope.  BBFC,  ‘choose to use local produce first when available, then regional produce if it is not’.  Well, I was able to find more local products at the grocery stores than what was in my basket.  For example, there is romaine from Colorado at Wal-Mart, many products from Sheridan County and Montana at Warehouse and Safeway carries some produce items from Colorado.  In my bountiful basket, the closest state my produce came from that I could identify was California.  My tomatoes came from Mexico L

My Conclusions: Healthy, fun alternative occasionally but I’d rather spend a little more and support local commerce.

Short of your backyard garden and fruit trees, there really is no ideal one-stop shop for produce.  Bountiful Baskets has its bonuses.  There is some convenient cost-savings, and it is a fun, communal, volunteer event.  It’s not necessarily fresher and it is definitely not more local, however.  In addition, I like to support our local grocer’s as they support our community.  Warehouse Market is deeply vested in Sheridan as they are locally owned and operated.  They support Sheridan community in a number of ways- including buying my daughter’s 4-H pig for 3 years in a row!  Sheridan’s Wal-Mart, like Safeway, has less control to significantly give back to the community financially given those decisions are made at a corporate level.  However, both stores can give product.  Megan Carpenter, Wal-Mart’s Produce Manager, reported that they give away >20lb of produce daily to the Salvation Army.  They also donate produce 2 x a week to a food bank.

At the end of my investigation, I think I will still occasionally get an organic bountiful basket for fun and time-savings.  I will continue to support our local grocer’s, as they support my family and my community. Supporting local is a priority for me.  I would much rather spend a few more dollars on healthy locally supplied food and see that money go back into our community.  Because of my commitment to our community, I also prioritize not just locally provided, but locally grown foods.  In fact, my family is currently enjoying a weekly delivery of locally grown produce from Holliday Family Farms.  So yummy and fresh!!!  Check them out on facebook.

PS- What about Organic?  If you can afford it, choose organic! The more evidence based research I look at, the more convinced I become that organic needs to be a priority.  I still say eat your veggies and fruit, whether they are organic or not, but if you can afford it, invest in USDA organic or a local grower who is practicing organic methods.  Your endocrine system and liver will thank you.  The organic basket is $26.50, and all 3 stores combined could not provide even half of the produce in the organic basket.

Wonder Bugs

probiotics1‘Probiotic’ is the new buzzword in the health field. Actually, this term is new to some, but ancient to many. Probiotics are healthy bacteria that have taken up house in and on humans since the beginning of time. Many ancient cultures recognized that fermented foods and foods made with ‘grains’ of bacteria cultures provided an array of health benefits, but it is only until recently that science has begun to explain exactly how these bugs provide an essential role in maintaining human health.

Probiotic means ‘promote life’ and of the 400 plus different types of bacteria in your gastrointestinal tract, over 100 of these types are considered probiotics, providing a specific, often unique, health benefit to you. Some probiotics help your immune system fully develop and respond optimally. Some help support the gut to maintain normal balance. Many strains aide digestion by helping break food substances, including lactose, down properly. Other health benefits certain probiotics have include helping with symptoms and treatment of irritable bowel syndrome and probiotics2potentially irritable bowel disease (especially ulcerative colitis), reducing gastrointestinal exposure to potential carcinogens (cancer causing substances), and competitively inhibiting the ability of bad bacteria taking up too much real estate in your gut, including clostridium difficile.

Just like our uniqueness on the outside, we are as unique on the inside and that includes the bacteria in and on our bodies. No two humans have the exact same make up of bacteria in their g.i. tract. In the not so distant future, it is likely we will be able to get a map of our individual bacteria through our health care provider. This ‘map’ can then help us determine what strains of probiotics might be most helpful in supporting our individual health plan and goals.

Even without knowing your exact bacteria make-up, probiotics can still provide a definite health benefit. Here are some tips on using probiotics in your health plan:

  1. Know Your Goal- What is the reason you think you want to try probiotics? Is it to be more regular? Is it to support your immune system?
  2. Find The Right Strain- Find the strain that scientific evidence shows supports your health goal. Sources on the web that can lead you in the right direction include www.gastro.org, and www.USProbiotics.org. Once you have identified the strain you are looking for, find a quality supplement or food product with that strain. Personally, I prefer to see probiotics provided through food as part of a lifetime change.
  3. Take the right amount- probiotics are measured in CFU’s- colonizing forming units. Doses are at least 1 billion CFU’s daily and it is not uncommon to see a 20 billion CFU daily dose.
  4. Know the risks- Probiotics have very few health risks. Those that have a severely compromised immune system may need to avoid probiotics. Some probiotics may cause diarrhea.

probiotics3For more information on probiotics, come by Journey’s and I would be happy to discuss these wonder bugs with you!