Asparagus Rosti Vitamin K and Folate

MENU SUGGESTION: Serve with salad.

NUTRITION TIP: Asparagus is an excellent source of both Asparagus Rosti vitamin K and folate.

MAKES 4 SERVINGS GLUTEN-FREE This tasty Swiss dish can be made without ham for vegetarians. 2 T. olive oil or butter PRODUCE 12 oz. (~3 c.) frozen hashbrown potatoes, • 8 oz. asparagus (½ bunch) thawed 4 large eggs BULK/GROCERY ½ tsp. salt ¼ tsp. black pepper • 4 eggs 4 oz. Swiss cheese, grated 4-6 oz. ham, cubed DAIRY/DAIRY ALTERNATIVE 8 oz. asparagus, chopped into 1-1½ inch • 4 oz. Swiss cheese spears 1. Preheat oven to 375°F. Warm the olive oil or HERBS/SPICES butter in a large ovenproof skillet or Dutch • black pepper oven. Make sure the bottom and sides of the skillet are coated with oil/butter. MEAT/SEAFOOD • 4-6 oz. ham 2. Add the potatoes with a couple pinches of salt. Cover and cook over medium heat for 8-10 minutes, stirring occasionally to keep FREEZER from sticking. Remove from heat. • 1 16-oz. bag hashbrown potatoes 3. In a medium mixing bowl, combine the eggs, salt, pepper, half of the cheese and the ham. Mix well, then pour the mixture over the cooked hashbrowns -- do not stir. 4. Sprinkle the remaining cheese evenly over the top of the eggs. Spread the asparagus evenly over the top. Bake for 30 minutes. Let stand for 5 minutes before cutting into quarters to serve.

2105 LYNDALE AVENUE SOUTH MINNEAPOLIS MN 55405 M-F 9 TO 10 • SAT-SUN 9 TO 9 612-871-3993 www.wedge.coop WWW.WEDGE.COOP MENU SUGGESTION: Serve with cooked leafy greens. NUTRITION TIP: The microorganisms that culture blue cheese produce B vitamins as the cheese ripens; this Buffalo cheese is a good source of folic acid, biotin Tempeh Strips (B7) and pantothenic acid (B5). MAKES 4 SERVINGS GLUTEN-FREE/VEGETARIAN This sauce has a kick to it, but is not as hot as buffalo sauce usually is. If you’d like to turn it up, add another 1 T. hot sauce. BULK/GROCERY 1 package plain tempeh, cut into ½ inch • 1 package plain tempeh thick slices • 1 egg 1 egg • cornmeal ½ c. cornmeal 2 T. olive oil or butter • ketchup 2 T. butter • hot sauce 1 T. ketchup 1 T. hot sauce DAIRY 3-4 oz. blue cheese, crumbled • butter

1. Beat the egg in a shallow bowl. Put the corn- • 3-4 oz. blue cheese meal in another shallow bowl. 2. Dip the tempeh strips in the egg first, then in the cornmeal to coat. 3. Warm the olive oil or butter in a skillet. Sauté the tempeh strips over medium heat for 4-5 minutes per side, until the coating is golden brown. 4. While the tempeh is cooking, melt the butter in a small saucepan. Add the ketchup and hot sauce. Whisk until smooth. 5. Serve the tempeh drizzled with the sauce and sprinkled with blue cheese.

2105 LYNDALE AVENUE SOUTH MINNEAPOLIS MN 55405 M-F 9 TO 10 • SAT-SUN 9 TO 9 612-871-3993 www.wedge.coop WWW.WEDGE.COOP MENU SUGGESTION: Serve with a yogurt parfait for dessert from the Wedge deli.

NOTE: Asparagus is a good source of a fiber called Chicken & Asparagus inulin, which promotes the growth of friendly with curry butter over couscous bacteria in the large intestine and supports gut health. MAKES 4 SERVINGS

Add the optional red pepper flakes if you’d like a hotter flavor. For a gluten-free meal, use rice or quinoa instead of couscous. PRODUCE 1 c. couscous • 1 lb. asparagus 1½ c. water • 1 lemon 1 T. butter or olive oil 1 lb. boneless skinless chicken breast or BULK/GROCERY thigh, cut into bite-sized pieces 1 lb. asparagus, cut into 1-2 inch spears • 1 c. couscous 4 T. butter • 1/3 c. cashews ¼ tsp. salt 1 tsp. lemon juice DAIRY 1 tsp. curry powder • butter red pepper flakes (optional) 1/3 c. cashews, coarsely chopped MEAT/SEAFOOD • 1 lb. boneless skinless chicken breast 1. Warm the butter or olive oil in a skillet. Add or thigh the chicken and sauté over medium-high heat for 6-7 minutes, until it begins to brown. HERBS/SPICES 2. While the chicken is cooking, steam the • curry powder asparagus until just tender. • red pepper flakes, optional 3. While the chicken and asparagus are cooking, put the couscous in a large mixing bowl. Bring the water to boil with a pinch of salt. Pour over the couscous, cover and let stand for 10 minutes. Fluff with a fork. 4. Melt the butter in a small saucepan. Whisk in the salt, lemon juice, curry powder and red pepper flakes, if using.

5. Add the asparagus to the chicken pan and © 2010 Jennette Turner stir. Pour the curry butter over it all and stir to coat. 2105 LYNDALE AVENUE SOUTH MINNEAPOLIS MN 55405 6. Serve the chicken and asparagus over couscous. Sprinkle with cashews. M-F 9 TO 10 • SAT-SUN 9 TO 9 612-871-3993 www.wedge.coop WWW.WEDGE.COOP MENU SUGGESTION: Serve with asparagus spears and baked fish.

NUTRITION TIP: The pigment that gives beets their beautiful Russian Style purple color, betacyanin, is a potent anti- Beet & Potato Salad carcinogenic antioxidant. MAKES 4 SERVINGS VEGETARIAN/GLUTEN-FREE/DAIRY-FREE This tasty and unique salad can be a vegetarian main dish or a side dish with fish or meat. PRODUCE 1 lb. beets, skin on, cut in thick slices 1 lb. russet potatoes, skin on, cut in • 1 lb. beets quarters • 1 lb. russet potatoes 4 hard boiled eggs, chopped • 1 red onion 1/3 c. red onion, finely chopped • lettuce ½ c. bread and butter pickles, finely chopped • parsley (optional) 4 leaves lettuce 2-3 T. parsley, minced (optional) GROCERY Dressing: • 4 eggs 1/3 c. mayonnaise • mayonnaise 3 T. liquid from the pickle jar • bread and butter pickles ½ tsp. salt ¼ tsp. black pepper

1. Bring beets and potatoes to boil in a large pot of salted water. Cook 10 minutes or until tender. Drain and let cool. 2. When the vegetables have cooled, peel the skins off and cut them into bite-sized chunks. Transfer to a large bowl. 3. Stir eggs, onion, pickles and parsley into the vegetables. 4. Mix dressing ingredients together in a small bowl or jar. Pour over potatoes and stir to distribute evenly. Serve salad on lettuce leaves.