chocolate strawberries

Fresh Flyer 2.9.16
Owner Bonus Buys  Owner Price Regular Price
Organic 1lb Strawberries $6.99/ea $10.99/ea
Organic Navel Orange Bags $3.99/ea $9.99/ea
Organic Blueberries $3.99/ea $7.99/ea
Organic Pink Lady Apple Bags $5.99/ea $9.99/ea
Organic Braeburn Apple Bags $5.99/ea $9.99/ea
Organic Hass Avocados $1.39/ea $1.69/ea
Organic Bananas $0.99/lb $1.19/lb
Organic Garlic $3.99/lb $6.99/lb
Natural Colby Jack Cheese $3.99/lb $4.99/lb

Featured Recipe: Chocolate Covered Strawberries

1 lb strawberries
6 oz semi-sweet chocolate

Either boil 2 inches of water and melt the chocolate in a separate cooking dish in the water, or microwave the chocolate for 1 minute, stir, and heat again until melted. Line a sheet pan with waxed or parchment paper. Dip strawberries in chocolate and set on lined sheet pan. Repeat with each strawberry and set aside to cool, approximately 20 minutes. For added fun, melt 3 oz of white chocolate, melt like above, and drizzle over dark chocolate.

Featured Produce: Heart Healthy Produce

Aside from being the month in which we celebrate Valentine’s Day, February is also the month to celebrate healthy hearts. There are many foods listed by medical associations that, if eaten regularly, can help promote heart health and reduce the risk of heart diseases. Webmd.com lists 25 of the top heart-healthy foods—foods that include lots of phytonutrients, phytoestrogens, phytosterols, carotenoids, polyphenols, omega-3 fatty acids, the vitamin B complex, vitamins C and E, magnesium, potassium, calcium, and fiber; all of which help the heart function smoothly. Phytoestrogens, phytosterols, and polyphenols found in some of the recommended heart-healthy foods help lower bad cholesterol levels and can even help lower blood pressure. Carotenoids, like alpha and beta carotene, lutein, and lycopene, are antioxidants that promote heart health and are found in colorful fruits and veggies (like in the colorful fruits and veggies listed below). Omega-3 fatty acids can help boost the immune system, reduce blood clots, help protect against heart attacks, and are anti-inflammatories. Finally, vitamins B, C, and E are vitamins that can help prevent blood clots and hardening of the arteries and can help repair cell damage while magnesium, potassium, calcium, and fiber help lower cholesterol levels. (For even more detailed information please visit webmd.com and www.heart.org.)

The top foods listed by webmd.com (along with a variety of other organizations like the American Heart Association) are as follows: berries, spinach, carrots, broccoli, red bell peppers, asparagus, avocados, sweet potatoes, oranges, tomatoes, acorn squash, cantaloupe, salmon, flaxseed, oatmeal, black and kidney beans, olive oil, almonds, walnuts, red wine, tofu, tuna, soy milk, brown rice, dark chocolate, and tea. This list allows for a lot of options for heart-healthy meal planning, but what struck me as I read the list was it had all the main ingredients of a staple meal that I regularly prepare in my own kitchen: salmon with brown rice and steamed vegetables. It is easy to prepare and there are many ways that you can add extra flavor. While the rice is cooking, I make the other sides; my favorite way to prepare the salmon is to steam it on the stove top in a pan with a little water. Then I add some fresh garlic, rosemary, and lemon juice while it cooks. For the vegetables, I like to lightly sauté some onions, bell peppers, and shiitake mushrooms in olive oil with a little salt. To that I add some broccoli, carrots, and spinach with a little water and steam until the carrots are soft and the broccoli turns a vibrant shade of green. Once it is all on the plate I drizzle some of the Bragg’s Liquid Amino Acids on the rice and veggies. The whole meal takes only 20 minutes to prepare from start to finish and has all the heart healthy foods you can pack into a meal.

There are endless other options to incorporate the above-mentioned foods into your diet: blueberries and ground flax seed in your yogurt; spinach and bell peppers in the spaghetti sauce; adding walnuts to a salad…you get the idea. The essence of preventing heart disease and promoting heart health is to include lots of foods in the diet that prevent and repair damage to heart cells, and fresh produce is the cornerstone of a heart healthy diet. Happy Valentine’s Day and Heart Health Month!

P6 Produce

Here’s what we have locally grown on our shelves right now from our P6 farms:

Bulk Spring Mix
New Ozark Herbal Creations Super-Hot Tonic
Red & Green Mustard Greens
Purple Top Turnips
Red Kale
Bulk Carrots
Green Kale
Turmeric & Ginger Root
Garnet Sweet Potatoes
Premium & Baby Shiitakes
Green Cabbage
Watermelon & Black Radishes
Daikon Radishes
Roasted Peanuts
Dehydrated Shiitake Powder
Hemp Tonic Salad Dressing
Ozark Tonic Infused Vinegar
Wheatgrass
Pea Shoot Sprouts
Sunflower Sprouts
Alfalfa Sprouts

~Pauline, Fresh Manager

photo credit: <a href=”http://www.flickr.com/photos/27188214@N02/4904903481″></a> via <a href=”http://photopin.com”>photopin</a> <a href=”https://creativecommons.org/licenses/by-nd/2.0/”>(license)</a>

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