What’s on the Menu? May 15, 2013 Co-op

Here is what I am planning this week.  I don’t have any amazing recipes, most will be done on the “fly” since we are SUPER busy this week!  I know you are, too, so I wanted to show you how a busy mom really can make healthy food for her family!

I will chop and prep as much as I can tomorrow to make the rest of the week easier.

 Day Breakfast Lunch Dinner Snack
1 Pineapple/Spinach Smoothie Salad (Romaine, Mushrooms, peppers,  Tomatoes, Carrots, Cucumbers) Broccoli/Peppers/Mushrooms (with Chicken and sweet potatoes) Left over fruit
2 Pears/Oatmeal Salad (Spring Mix,  peppers, Tomatoes, Carrots, Cucumbers) Cauliflower, Red potatoes(with Meatloaf) Cucumbers
3 Pineapple/Yogurt or cottage Cheese Kale Salad Corn, (with baked Chicken) Carrots
4 Bananas /Eggs  Wrap with chicken, avocado, spring Mix, Tomatoes Zucchini/Yellow Squash combo grilled with Steak  Raw Broccoli
5 Peaches /Oatmeal  Juice: Kale, Lemon, Cucumber, Carrots, Celery Carrots Slaw, Broccoli (with Pork)  Fruit
6 Pineapple Spinach smoothie  Broccoli, pepper, onion Salad  Tomato/Cucumber Salad with Turkey Sausage/Pasta
7 Apples/Oatmeal

 

So there you have it!!!  We’ll be eatin’ goooood this week!

Don’t hesitate to ask me any questions you might have, ok?

Blessings to you!!

Carla

Do you really eat all that produce????

People ask me this question all the time.  When they hear about the co-op, they ask if we really do eat all those veggies every week, and when I say “yes”, they ask me how?

So….I thought I’d share!

Here is what we will probably eat this week.  As you can see, all of our fruit and “salad” veggies are eaten raw, with little prep.  The “dinner” veggies are simply chopped up, usually with a little added onion/garlic and sauteed very quickly so as not to lose the nutrients.  All of these foods are vibrant, and good tasting, and very kid-friendly.  I often prep and cook many veggies at once to save time!

 Day Breakfast Lunch Dinner Snack
1 Cantaloupe/Eggs Salad (Romaine, Radishes, peppers,  Tomatoes, Carrots, Cucumbers) Asparagus/Peppers (with Fish and Rice) Left over fruit
2 Strawberries/Oatmeal Salad (Romaine, Radishes,  peppers, Tomatoes, Carrots, Cucumbers) Cauliflower, Red potatoes(with Meatloaf) Cucumbers
3 Pineapple/Yogurt or cottage Cheese Salad (Romaine, Radishes, peppers, Tomatoes, Carrots, Cucumbers) Green Beans/Peppers, Red Potatoes(with baked Chicken) Carrots
4 Bananas /Eggs Zucchini/Yellow Squash combo (with Spaghetti)
5 Oranges /Oatmeal Glazed Carrots (with Chicken and Pasta)
6 Strawberries/Eggs
7 Apples/Oatmeal

You can see that this week we actually run out of food, and since we also juice, and drink smoothies- we could almost use two bins per week!  Because we do the co-op every week, I often have a little holdover of veggies like onions, potatoes, hard squashes, and green beans, so on the weeks I fall a little short, I usually have a little something on hand.

I consistently buy baby Spinach, cucumbers, celery, juicing carrots and apples in addition to the co-op because that’s what our family always needs more of.

If you chose to eat what you get in your bin (rather than going to store and buying what you are “hungry for”:)), you can see by the above example that you would need only to buy your protein, carbs, extra lunch items – and you’d be set! So – $30.00 for your co-op veggies, plus approx $65.00 in proteins, carbs and extras feeds our family of four VERY well for the week.

You could still afford to have your “pizza” night !

It also bears mentioning that you’d eat far less calories following this method of eating, you are taking in a higher level of nutrients every single day, and getting a lot of variety in your diet.

This is a win-win situation!  I hope this inspires you to make the changes you’ve been wanting to make, and that you see that you really can do it!!!

If you are not sure how to cook any of these veggies, check out my Pinterest page “Carlita’s Bowl” and click on the board for the veggie you want to learn about!

Join the co-op by emailing me at chorning@tampabay.rr.com!

Blessings to you!

Carla Horning

May 8, 2013 Co-op

May 8 2013 extras table
Yay! Here’s what in our Bins today:

Asparagus
Carrots
Cauliflower
Cucumbers
Green Beans
Romaine Lettuce
Red Potatoes
Mini sweet peppers
Yellow Squash
Zucchini
Grape tomatoes
Radishes

Apples
Bananas
Strawberries
Cantaloupe
Oranges
Pineapple

Extras/Trade Table (you’ll choose 3):
Carrots – 1 lb
Cauliflower – 1 head
Cucumbers – 2
Green beans – 1 bag
Yellow Squash – 2
Zucchini – 2
Radishes – 5
Apples – 2
Bananas – 2
Oranges – 2
1 Pineapple

Hooray!!!
See you soon!

May 1 2013 Co-op

Wow! So Many Extras!

Wow! So Many Extras!

Yay -It’s Veggie Co-op Day!!

Here’s what is in our bins this week:

Haas Avocado – 3
Carrots – 1 Lb
Cucumbers – 2 large
Green Beans – 2 lbs
Romaine Lettuce – 1 large head
Sweet Onions – 2 Large
Green Peppers – 2
Sweet Potatoes – 2.5 pounds
Zucchini – 3 med
Butternut Squash – 1 medium
Roma Tomatoes – 8
Mushrooms – 8 oz package
Cilantro – 1 bunch

Limes – 6
Mangoes – 1
Red Pears (Organic!) – 4
Kiwi – 3
Cantaloupe – 1
Bananas – 3

Extras – choose 4:
Cantaloupe
Mango
Romaine Lettuce
Avocados
Butternut Squash
Green Beans
Bananas
Carrots
Sweet Onions
Green peppers
Zucchini
Tomatoes
Mushrooms
Cilantro

Enjoy!

Bins, ready to go!

Bins, ready to go!

March 13, 2013 Co-op

Here it is, folks!

Here it is, folks!

So – here it is – our bin for today.  It always seems small to me in the picture, but in real life this is so much food!

  • Green Leaf Lettuce,
  • Spinach,
  • green beans,
  • asparagus,
  • broccoli,
  • cabbage,
  • cucumbers,
  • carrots,
  • grape tomatoes,
  • Lemons,
  • plums,
  • apples,
  • mini watermelon,
  • bananas,
  • grapes,
  • organic oranges,
  • mango, and
  • sliced mushrooms. Yum!!!!!

In addition to this, we chose three extras off of the extra/trade table:

Trade Table 3.12.13

Trade Table 3.12.13

All in all – it was a great day.

Thanks to all who participate!  We all make it possible for each other!

Are Turnips a Mystery?

Hello Everyone!

This week, we had Turnips in our veggie bin, and we didn’t know what to do with it!  I believed that you could not juice a turnip, but I found that many countries use Turnip juice to heal many maladies!

Turnip pic

Have you ever wondered about what a Turnip could possibly have to offer? Well, here’s your answer:

Turnips are nutritious root vegetables sought after in a variety of cuisines across Europe, Asia, and Eastern American regions. It is one of the cool-season vegetables belonging within the broad Brassicaceae family, which also includes cabbage, kale, brussels-sprouts, etc. The roots have been cultivated as staple food during ancient Greek and Roman periods. Although, its bulbous root which is widely popular, it is its top fresh greens rather more nutritious, several times richer in vitamins, minerals, and antioxidants.

Scientific name: Brassica rapa (Rapifera Group).

Small young turnips or “baby turnips” are called when the roots harvested early in the growing stage. They are delicate, sweeter and eaten raw in salads. However, as they advance in age and maturity, their flavor becomes more pronounced and texture firm and woody.

Rutabaga, another root vegetable, is closely related to turnips. Rutabagas are larger, more round, mostly feature yellow color flesh, and sweeter than turnips.

Health benefits of turnips

  • Turnips are very low calorie root vegetables; contains only 28 calories per 100 g. However, they are very good source of anti-oxidants, minerals, vitamins and dietary fiber.
  • Fresh roots are indeed one of the vegetables rich in vitamin C; provide about 21mg or 35% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant required by the body for synthesis of collagen. It also helps the body scavenge harmful free radicals, prevents from cancers, inflammation, and helps boost immunity.
  • Turnip greens indeed are the storehouse of many vital nutrients; contain certain minerals and vitamins several fold more than that in the roots. The greens are very rich in antioxidants like vitamin A, vitamin C, carotenoid, xanthin, and lutein. In addition, the leafy-tops are an excellent source of vitamin K.
  • In addition, its top greens are also a very good source of B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.
  • Furher, the fresh greens are also excellent sources of important minerals like calcium, copper, iron and manganese.

Selection and storage

Turnips are available year around; however, fresh roots are abundant in October through March. At maturity, they are usually two to three inches in diameter and weigh between 60 to 250 g.

This root vegetable usually sold bunched or topped. In the markets look for fresh roots that are small, firm, round and impart delicate sweet flavor.

Once at home, remove the top greens as they rob nutrients of the roots. The roots can be stored for few weeks at low temperatures (32°-35° F) and high relative humidity (95 percent or above). Use top greens as early as possible as they lose nutrients rather quickly.

Preparation and serving methods

Both root and top greens are used for cooking. Wash roots in cold running water in order to remove soil and any fungicide residues from the surface. Trim the top and bottom ends of the vegetable. Peeling may not be necessary if roots are young; however, over matured turnips will have tough skin that should be removed.

Here are some serving tips:  http://pinterest.com/Carlitasbowl/turnips/

Safety profile

Turnips and top greens are generally very safe, including in pregnant women.

However, the roots and top greens contain small amount oxalic acid (0.21 g per 100 g), a naturally-occurring substance found in some vegetables belonging to Brassica family, which may crystallize as oxalate stones in the urinary tract in some people. It is therefore, those with known oxalate urinary tract stones may have to avoid eating them. Adequate intake of water is advised to maintain normal urine output in these individuals to minimize the stone risk. (Medical disclaimer).

Hope this helps you! Your food REALLY can be your medicine!

Information taken from:

http://www.nutrition-and-you.com/turnips.html

December 5th, 2012 Co-op

Wow - look at this!

Wow – look at this!

Here is what we had in our bins this week:

  • (1) large head of Romaine Lettuce
  • (1) large head Green leaf lettuce
  • (1) Large Pineapple
  • (1) head Flowering Kale
  • (7 oz) Sliced Mushrooms
  • (2) medium Green Peppers
  • (1) Yellow med. Pepper
  • (1) Orange med. Pepper
  • (1) bunch of Broccolini
  • (3) Zucchini
  • (3) Yellow Squash
  • (6) pickling cucumbers
  • (1) bag baby carrots
  • (4) Organic Honey Crisp Apples
  • (4) sickle pears
  • (1) Red onion
  • (3) Oranges
  • (3) Vine-ripe tomatoes
  • (1) package of Blackberries
  • (2) Large Turnips

Check out our Pinterest page for ideas and recipes for how to use up all this produce!  Meal plans available on our facebook group : Carlita’s Bowl .

Join Here!

Have a great day!