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Avoiding Gmos Aisle by Aisle The Community Web Voices and Choices Sept./Oct. 2013 www.northcountryfood.coop AVOIDING GMOS AISLE BY AISLE By Carol Czaja for containing GMOs. Corn, soy, canola and sugar beets show up on Co-op Store Manager lots of ingredient panels, both in s we enter the har- recognizable forms and also hiding in other, more processed ingredi- vest and approach a ents. Oils, sweeteners, flavorings holiday season full and vitamins are just a few of the of importantA meals, celebrat- many examples of ingredients de- ing Non-GMO Month this rived from high-risk crops. In many October is a great opportunity cases it is difficult, if not impossible, to practice avoiding GMOs in to assess GMO risk just by looking the grocery store. at an ingredient label. Your best bet MORE INFORMATION with these types of foods is to look GMOs, or “genetically modified for the Non-GMO Project Verified organisms,” are plants or animals For a handy printout of GMO risk crops and other basic facts, visit label. For the gold standard in food that have been genetically engi- the Non-GMO Project website, www.nongmoproject.org. There quality and safety, look for products neered with DNA from bacteria, you can also find a complete list of Non-GMO Project Verified that also bear the organic label. viruses or other plants and animals. products and many more useful resources. Finally, for special These experimental combinations inspiration planning and making non-GMO meals, check out the SUPPLEMENTS: of genes from different species can- Non-GMO Project Cookbook, available starting in October 2013. Just like packaged foods, supple- not occur in nature or in traditional ments often contain many additives crossbreeding, and many shoppers that are highly processed corn and prefer to avoid them. While chang- zucchini and yellow summer squash, option isn’t available. soy derivatives. The food-based ing shopping habits can seem intim- and sweet corn, all of which are BULK: vitamin and supplement industry is common GMO crops. The Non- idating at first, by following these If you’re scooping from a bin in working hard to increase transpar- GMO Project has verified a handful basic tips you can feel confident the bulk aisle, a lot of what you’ll ency in their ingredient sourcing, of fresh produce items, with more that you know what you’re feeding find is low risk, and with single and there is a growing list of Non- being added to the list every day. your friends and family. ingredient foods, it’s much easier GMO Project Verified choices. PRODUCE: ANIMAL PRODUCTS: to know what you are getting. Most At this time, genetically engi- Fortunately, the produce aisle There are no genetically modi- beans, grains and spices are good neered varieties of the following is not only full of healthy, fresh fied animals on the market, but to go, but if you need something U.S. and Canadian crops are in choices, but is also the easiest place GMO corn and soy are common like trail mix, granola, or soup mix, widespread commercial produc- in the store to avoid GMOs. Choose ingredients in feed. Look for you’ll want to find a version with- tion: corn, soy, canola, sugar beets, organic produce to avoid chemi- Non-GMO Project Verified dairy, out high-risk ingredients, or choose alfalfa, cotton, papaya, zucchini cal pesticides and herbicides, and eggs, meat and fish for assurance a Non-GMO Project Verified option. and yellow summer squash. The try to buy local produce to sup- that the animals have been fed a Non-GMO Project also monitors PACKAGED FOODS: wheat, rice, flax, and relatives of port a strong, sustainable regional non-GMO diet. Choosing organic, The products you find in boxes, economy and your local farmers. grass-fed or wild-caught is a risk- beets, canola and squash to ensure cans and bottles in the center aisles absence of contamination. Watch out for papaya from Hawaii, reduction strategy when a Verified of the store have the highest risk LOCAL FOOD All About Goats (Just Kidding) By Patwa WHAT TO DO WITH GREEN TOMATOES have to confess that I do not know much about goats. A co-worker tells (BESIDES RELISH!) me about a goat named Billy that was veryI rambunctious. I remember seeing my daughter perform the Billy Goat’s gruff at the GREEN TOMATO-SPINACH GOAT CHEESE PIE mall when she was in kindergarten. I also know that my system seems to favor goat’s By Marsha Lawrence milk over cow’s milk, which I was raised on. Adapted from a newspaper recipe Sorry soy, almond, and coconut milk people. Serves 8 They’re good but only goat’s milk matches cow’s milk in it’s ability to satisfy. INGREDIENTS: Here’s a few other benefits of goat’s milk 6-8 green tomatoes from the Global Healing Center. 1 10 ounce frozen spinach, thawed and drained n Natural Anti-inflammatory: good for 2 eggs the bowels ½ cup flour (OK if gluten-free) n Environmentally friendly: they eat less 1 cup fat-free cottage cheese and take less space than cows ½ cup grated parmesan cheese 3-4 ounces goat cheese n Increased metabolizing of iron and copper black pepper to taste n Closer to human mother’s milk, thus more easily digested INSTRUCTIONS: n Also: Lower in fat, high in fatty acids, 1. Preheat oven to 375. Spray glass pie pan with cooking oil. calcium rich, anti-mucosal, ultra nourishing, 2. Set aside one of the larger tomatoes to use as garnish (OK if it’s 2 small ones). and because goat’s milk contains selenium, Dice remaining tomatoes, keeping all juices. an immune system booster. Combine diced tomatoes, juices and drained spinach. 3. In separate larger bowl, combine eggs, flour, cottage cheese (black pepper if de- WHAT’S AVAILABLE sired). Mix well. Combine vegetables into this mix. Stir well and then add in parme- Currently the Co-op sells the following san cheese. goat’s milk and related products: 4. Crumble in the goat cheese and mix as lightly as possible into the above mixture. n Side Hill Acres goat milk, delivered ev- Put into baking dish and press mixture down. ery Thursday, Half Gallons, Quarts and Pints 5. Garnish with the set aside tomato cut into thin rings. Lay the rings all over the top of the cheese pie. n Lively Run goat chevre and feta 6. Bake uncovered about 30-40 minutes until firm and slightly crusty on top. Serve n Asgaard Farm goat chevre warm or at room temp. Slices best if it sits about 15 min prior to serving if trying to n Redwood Hill Farm yogurt and kefir serve directly after baking. n Goat meat (frozen) LOCAL FOOD MEXICALI SQUASH By Marsha Lawrence A great squash recipe for those who don’t really like squash (that’s me). This is surprisingly tasty and you can ad- just to be hot or mild and even vegan. Loosely based on Chilean Squash from “Moosewood Cookbook” Makes large casserole and preparation time about 1.5 hour total. Great leftover! INGREDIENTS: 1 butternut squash cooked and chunked or cubed 1 cup uncooked brown rice 1 cup onion, chopped 1 large green or red pepper, chopped 2 cloves garlic, crushed 1 can kidney beans or black beans, drained 2 cups frozen corn 2 eggs, beaten (optional if want vegan meal) ½ tsp. chili powder ½ tsp. ground coriander 1 tsp. ground cumin ½ tsp. salt (optional) dash black pepper cayenne pepper dash if you want spicy 1 cup grated cheese (Choices: pepper jack, cheddar or Monterey Jack good… vegan Daiya cheese also a choice to keep it vegan) 2 Tbsp. vegetable oil ¼ cup unsalted pumpkin seeds (pepitas) INSTRUCTIONS: 1. While squash cooks, also cook 1 cup brown rice. 2. Preheat oven to 350 and spray large casserole dish with cooking spray 3. Saute onions, garlic, peppers and all spices in vegetable oil. Stir and cook for 5-8 minutes until onions translucent. Add in frozen corn and beans and cook just a bit longer. 4. When rice is cooked and squash is “cubed”, mix cooked vegetables, eggs, rice and squash well in large casserole dish. Stir until well mixed. Taste and adjust seasonings. 5. Top with cheese of choice and/or just pumpkin seeds if opting for no cheese. 6. Cover and bake 20 minutes. Then uncover and bake 15 more minutes. In the Store What’s New and What’s Hot! By Patwa WHAT’S HOT KRIEMHILD MEADOW BUTTER From Hamilton N.Y. 8oz $4.95 in Dairy case “butta!” It’s new and hot! WHAT’S NEW! BAEK KIM CHI From Crooked Carrot Commu- nity Kitchen in Ithaca, N.Y. 16oz. WHAT’S TASTY $6.99, in Dairy case MACRO VEGETARIAN DUMPLINGS “Kim Chi!” Shanghai or Thai 14oz $5.75 in the Deli case “Dumplings!” CROW MASSIVE Eating Local in Sept. Getting your Goats The Northeast Organic Farm- ing Association of New York’s (NOFA-NY) is hosting its annual By Patwa Locavore Challenge during the month of September. Now in its aaaaaaa…Old Goat here to fourth year, this event helps pro- nibble your ear for a bit. We goats and you humans go way mote the benefits of eating food baaaaack..we have always of- produced close to home. feredB you company, meat, milk and skins, Check out NOFA-NY’s website, and what do you do? Replace us with cows, www.nofany.org for more infor- whose milk you can’t digest very well. mation and ways to participate in Nothing against cows but they take up so much space.
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