Beef Stroganoff out the Body

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MENU SUGGESTION: Serve with sautéed chard. NUTRITION TIP: Mushrooms are an excellent source of a power- Slow Cooked ful antioxidant called L-ergothioneine that helps to prevent and repair cellular damage through- Beef Stroganoff out the body. Over Noodles MAKES 4 SERVINGS Preparation time: 30 mins GLUTEN-FREE OPTION Using a slow cooker makes the beef very tender. 1 - 1½ lbs. beef stew chunks PRODUCE ¼ c. whole wheat or brown rice flour • 1 small onion 1 lb. mushrooms, halved or quartered • 1 lb. mushrooms 1 small onion, diced • parsley (optional) 1½ c. beef or mushroom stock 1/3 c. sherry 1 tsp. thyme BULK/GROCERY ½ tsp. salt • whole wheat or brown rice flour ¼ tsp. pepper • 16 oz. beef or mushroom stock (canned 1 c. sour cream or boxed) 8-10 oz. pasta • 8-10 oz. pasta, whole wheat or brown rice 2 T. minced parsley (optional) • sherry 1. Put beef stew chunks in a slow cooker. Sprinkle the flour on top and stir to coat. MEAT/SEAFOOD • 1-1½ lbs. beef stew chunks 2. Add the mushrooms, onion, stock, sherry, thyme, salt and pepper. Cook for 4-6 hours on low. DAIRY • 8 oz. sour cream 3. Half an hour before serving, stir in the sour cream. HERBS/SPICES • thyme 4. Cook pasta as per directions on package. Drain. Serve with stroganoff on top. Garnish • black pepper with parsley, if using.

NUTRITION TIP: Grilled Deli Beef and ham are both excellent sources of iron, a mineral needed for concentration, memory, learning ability and for our energy Sandwiches levels. MAKES 4 SERVINGS Total Preparation time: 20 mins GLUTEN-FREE OPTION These tasty sandwiches can be made on the stovetop or in a Panini press. 8 slices rye or pumpernickel bread *gluten- BULK/GROCERY free bread will also work • mayonnaise 1 6-oz. package sliced roast beef or ham • mustard 6 oz. Swiss cheese, grated • bread & butter pickles ¼ c. mayonnaise ¼ c. mustard 1 c. bread & butter pickles DAIRY 1-2 T. butter • 6 oz. Swiss cheese • butter 1. Spread 4 slices of the bread with mayonnaise. Spread the other 4 slices with mustard. Add more of either to taste. MEAT • 1 6-oz. package sliced roast beef or ham 2. Layer the beef or ham, pickles and cheese on the mayonnaise-spread bread. BAKERY • rye bread, pumpernickel or gluten-free 3. To grill the sandwiches in a skillet: warm the butter in a large skillet. Place 2 of the sand- bread wiches in the pan and cover. Heat for 3-4 minutes, until the cheese begins to melt and the bread begins to brown. Top with the remaining bread and flip. Cook for 2 more minutes, until lightly browned. Repeat with remaining sandwiches. 4. To use a Panini press: lightly butter the out- side of each sandwich before putting it in the Panini press.

NUTRITION TIP: Roasted Beet & Apple Salad Beets are high in a nutrient called betaine, which helps to reduce levels of homocysteine with Walnuts & Cheddar in the blood, lowering risk for heart disease, stroke and Alzheimer’s disease. MAKES 4 SERVINGS Total Preparation time: 55 mins VEGETARIAN/GLUTEN-FREE This pretty salad combines some of the most delicious flavors of fall. 1½ lbs. beets, peeled and cut into one-inch PRODUCE cubes • 6 large handfuls of mixed greens olive oil • 1½ lbs. beets salt • 1 large apple *tart, such as Pink Lady or 6 large handfuls mixed greens Granny Smith 1 large apple, sliced *choose a tart apple such as a Pink Lady or Granny Smith • scallions 2 scallions, thinly sliced 1 c. fresh walnuts BULK/GROCERY 4-6 oz. cheddar cheese, cubed • 1 c. walnuts • olive oil dressing: ¼ c. olive oil • apple cider vinegar 2 T. apple cider vinegar • honey 2 T. honey pinch of salt DAIRY • 4-6 oz. cheddar cheese 1. Preheat oven to 400° F. 2. Spread the beets over a baking sheet. Drizzle with olive oil and toss to coat (use your hands). Sprinkle with salt and roast for 35-40 minutes, stirring once during cooking, until tender. 3. Place walnuts in an ungreased skillet. Heat over medium heat for 3-4 minutes, stirring often, until they begin to brown and smell toasty. Remove from pan and coarsely chop. 4. In a large bowl, combine the mixed greens, beets, apple, scallions, walnuts and cheese. Toss. © 2010 Jennette Turner 5. Whisk dressing ingredients together in a 2105 LYNDALE AVENUE SOUTH small bowl and pour over salad. 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 salad and corn chips or warmed tortillas. NUTRITION TIP: Skimming the foam off cooking beans is a Three Sisters good idea. The foam is made of complex sugars that are hard to digest and can cause Soup digestive discomfort. MAKES 4 SERVINGS Total Preparation time: 1 hour VEGETARIAN/VEGAN OPTION/GLUTEN-FREE “Three sisters” refers to the companion planting of beans, corn and squash done by early Native Americans, a beneficial arrange- ment: the corn provided a stalk for the beans PRODUCE to grow on, the beans provided nitrogen for the corn and squash, and the squash provid- • 1 onion ed broad prickly leaves that repel pests and • 1 butternut squash retain soil moisture. • 1 lime • OPTION: cilantro 1 c. pinto or black beans, soaked 8-24 hrs. and drained 5 c. water BULK/GROCERY 1 onion • 1 c. pinto or black beans ½ - ¾ lb. butternut squash, peeled and cut into • 1 4-oz. can diced green chilies bite-size chunks (~ 2 c.) • olive oil or butter 1 4-oz. can diced green chilies 1 tsp. chili powder 1½ c. frozen sweet corn DAIRY/DAIRY ALTERNATIVE 2 T. butter or olive oil • OPTION: sour cream 1-2 T. lime juice 1½ - 2 tsp. salt HERBS/SPICES sour cream and/or cilantro for garnish (optional) • chili powder 1. Bring the beans and water to boil in a soup pot. Skim off any foam that rises to the top. FREEZER Cook the beans over medium heat for 30 • 1 10-oz. bag frozen sweet corn minutes.

2. Add the onion, squash, green chilies and chili powder. Stir. Continue cooking for 25 more minutes. 3. Add the sweet corn, butter or oil, lime juice and salt. Stir and continue cooking for 5-10 more minutes. Adjust for salt and lime. Serve soup garnished with sour cream and/or cilantro, if desired. © 2010 Jennette Turner 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