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4 Delicious Holiday Gift Ideas from the Kitchen! PDF Print E-mail
Monday, 16 November 2009 20:20

Chocolate Bark with Pistachios & Dried Cherries This delicious holiday bark is inexpensive, versatile, easy to make, and can be stored in an airtight container in the refrigerator for up to 2 weeks!

3/4 cup roasted, shelled pistachios, coarsely chopped

3/4 cup dried cherries or dried cranberries

2 teaspoons freshly grated orange zest

24 ounces bittersweet chocolate, finely chopped, divided

  1. Line the bottom and sides of a baking sheet with wax paper. In a separate bowl, toss pistachios with cherries or cranberries and orange zest.
  2. Add the pistachio mixture containing the orange zest to the chocolate; stir to mix well. Working quickly, scrape the chocolate onto the prepared baking sheet, spreading it to an even 1/4-inch thickness with a rubber spatula.
  3. Sprinkle a few pistachios on top if desired, pressing them gently into the chocolate with your fingertips. Refrigerate, uncovered, just until set, about 20 minutes.
  4. Flip the baking sheet upside down onto a large cutting board. Remove the pan and peel off the wax paper. Using the tip of a sharp knife, score the chocolate. Break bark along the score lines. Break the strips of bark into 2- to 3-inch chunks.

Homemade Spice Rubs – Fun and easy to make, these rubs make a festive and decorative holiday gift for anyone who loves to cook. Display them in a holiday inspired box with inexpensive glass jars and keep for up to 6 months!

Tuscan Spice Rub - Take a trip to Italy with this Tuscan-inspired rub, aromatic with fennel, basil, garlic, rosemary and oregano. Try it on boneless, skinless chicken thighs, salmon steaks or lamb chops.

1 tablespoon fennel seeds

6 tablespoons dried basil

3 tablespoons garlic powder

3 tablespoons coarse salt

2 tablespoons dried rosemary

2 tablespoons dried oregano

Grind fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until coarsely ground. Combine with basil, garlic powder, salt, rosemary and oregano in a small bowl.

Indian Spice Rub - Curry, cumin, coriander, mint, turmeric and ginger make a delicious Indian-inspired rub for tofu, chicken breast or with sautéed potatoes.

6 tablespoons curry powder

3 tablespoons coarse salt

4 teaspoons crushed red pepper

1 tablespoon ground cumin

1 tablespoon ground coriander

1 tablespoon dried mint

2 teaspoons turmeric

2 teaspoons ground ginger

Combine curry powder, salt, crushed red pepper, cumin, coriander, mint, turmeric and ginger in a small bowl.

Spanish Rub - Two kinds of paprika, cilantro and lemon give Spanish flair to pork chops, tenderloin or shrimp.

6 tablespoons smoked paprika

3 tablespoons regular paprika

3 tablespoons dried cilantro

3 tablespoons coarse salt

1 tablespoon ground dried lemon peel

1 1/2 teaspoons freshly ground pepper

Combine smoked paprika, regular paprika, cilantro, salt, lemon peel and pepper in a small bowl.

Southern Spiced Pecans – The best, inexpensive gift for anyone of any age! Make this recipe in large quantities and decoratively store them in Mason jars for all the neighbors! They will stay in airtight containers for up to two weeks.

1 pound pecan halves

3 tablespoons raw cane sugar

1 1/2 teaspoons sea salt

1 teaspoon chopped fresh thyme

1 teaspoon chopped fresh rosemary

1/2 teaspoon freshly ground pepper

A pinch of cayenne pepper

2 tablespoons extra-virgin olive oil

  1. Preheat oven to 350°F.
  2. Spread pecans on a large baking sheet. Roast until fragrant, about 12 minutes. Watch carefully so they don’t burn.
  3. Combine raw cane sugar, sea salt, thyme, rosemary, pepper and cayenne in a small bowl.
  4. Transfer the roasted pecans to a large bowl, drizzle with oil and toss well to coat completely.
  5. Sprinkle with the spice mixture and toss again. Serve warm or let cool completely and store in an airtight container.

Organic Coffee Lovers Basket – What better gift for the holidays than a homemade coffee basket! Any dollar store will supply mugs and baskets, just add Sunflower’s holiday coffee blends, chocolate dipped spoons, bulk chocolate covered coffee beans, and delicious homemade vanilla sugar!

Vanilla Sugar

3 vanilla beans

3 cups raw cane sugar

Cut the vanilla beans lengthwise exposing the vanilla beans inside. With the sharp edge of your knife, scrape out the vanilla beans and mix them right into the raw cane sugar! Store in an airtight container.

Coffeehouse Spoons

6 ounces semisweet chocolate pieces

4 ounces milk chocolate pieces (or white, mint, etc. chocolate)

Flavorings of your choice (extracts, such as rum, almond, mint, etc, or spices such as cinnamon)

20 plastic spoons

  1. Place a piece of waxed paper on a cookie sheet large enough to hold 20 to 24 of your plastic spoons. Melt the chocolate in a double boiler over hot water. Or, microwave on low in 30-second bursts. Stir often with a rubber spatula so it melts smoothly and evenly.
  2. Dip spoons into chocolate, tapping the handle of the spoon against the side of the pan to remove excess chocolate. Place spoons on waxed paper; refrigerate for 30 minutes or until chocolate is set.
  3. Want to get extra creative? Place milk chocolate (or chocolate of your choice) in a heavy saucepan over low heat, stirring constantly until chocolate begins to melt. Flavor this round if desired.
  4. Immediately remove from heat; stir until smooth. Place the melted chocolate in a small, heavy self-sealing bag. Using scissors make a small cut in the corner of the bag; drizzle on or both sides of the covered spoons, making a decorative pattern. (Small dots, zigzag lines, circles, etc.)
  5. Wrap each spoon separately in clear or colored plastic wrap. Use ribbon to tie off plastic wrap. Store in a cool dry place until ready to give as gifts.

 
5 Best Natural Cold and Flu Fighters PDF Print E-mail
Tuesday, 13 October 2009 17:59

Stress, poor diet, and lack of sleep all compromise the body’s immune system. Weakened defense against illness is the primary reason most people get sick. Besides proper sleep, fresh fruits and vegetables, and moderate alcohol consumption, here are five natural ways to boost your immune system this season!

1.     Echinacea

What is it? Also known as Purple cone flower, Echinacea is a plant used by traditional Native American people as a natural antibiotic for treatment of cold and flu.
 
How does it help? Echinacea is known for its immune stimulating properties. It is an antiviral and antibacterial which can be used in larger doses at the onset of a cold or at a lower dose to help prevent colds or flu. According to a study conducted by the University of Connecticut, Echinacea can cut the chances of catching the common cold by 58 percent and reduces the duration of the common cold by 1.4 days.
 
How do you use it? Herbalists often recommend a total daily dose of 3 grams or 3-4 mL of Echinacea per day at the first sign of cold symptoms. It is usually taken in divided doses, with a dose every 2-3 hours. After one to two days, the dose is usually reduced. Incorporating it as tea or supplement into your everyday diet could be beneficial for prevention.

 

2.     Lactobacillus acidophilus

What is it? Lactobacillus acidophilus or L. Acidophilus is a lactic acid producing bacteria, a specific type of probiotic, thought to have beneficial effects on digestion and overall health.
 
How does it help? This “friendly bacteria” is responsible for proper digestion of the food we eat. Excessive alcohol consumption, antibiotics, and food additives can kill them off, leading to irregularity, allergies, and a weakened immune system. Probiotics can hault the growth of disease-causing bacteria, such as salmonella and shigella-caused dysentery, various types of diarrhea, and virus-caused flu. According to a year-long study at the University of California, subjects who ate a 3/4 cup of yogurt daily had 25% fewer colds than non-yogurt eaters.
 
How do you use it? L. Acidophilus supplements can contain as many as one billion individual friendly bacteria per gram. The most common source for acidophilus is yogurt however, L. acidophilus is not present in all brands so check the labels.

 

3.     Green and White Teas

What is it? Tea is a beverage made by steeping the dried leaves, buds, and twigs of a specific plant in hot water.
 
How does it help? Teas have been touted for their numerous health benefits including the ability to lower blood pressure, cholesterol, and prevent certain cancers. Their antioxidant contents also contribute to overall health by preventing damage to body cells and repairing damage that has been done. A natural anti-viral and antibacterial remedy, green and white tea act as natural immune boosters by stopping the growth of bacteria that causes infection.
 
How do you use it? Tea can be found in most supermarkets or as a supplement. For the creative and experimental cooks, teas can often be incorporated into cooking. Be sure not to over consume the caffeinated teas as this may affect sleep patterns which can in turn lower your immune system. 

 

4.     Stress Relievers

What is it? Stress relievers include both behavioral tactics such as yoga, meditation, journaling, and laughter and herbal supplements including Siberian Ginseng root, kava kava, valerian, chamomile, lavender, poppy, hops, passion flower, and skullcap.
 
How does it help? When our bodies are under stress, we produce higher levels of cortisol, make unhealthier food choices, and compromise sleep patterns, all negatively impacting the immune system. Little research has been conducted in these areas however popular belief and a bit of common sense tell us to find relaxation aids and techniques that work best for us during stress.
 
How do you use it? Behavioral techniques can be used as often as you want with no side effects! Remember, if you decide to take an herbal supplement to check with your doctor for any contraindications or if you are thinking about combining an herbal supplement with your conventional medical treatment.

 

5.     Garlic

What is it? Nicknamed 'Russian penicillin,' garlic is a member of the lily family, related to onions and chives, and frequently used in cooking. 
 
How does it help? Garlic has anti-inflammatory, antiviral, antibacterial, anti-fungal, and anti-yeast properties. Garlic kills viruses responsible for colds and the flu, according to studies at Brigham Young University. Other studies suggest garlic boosts the immune functioning by stimulating infection-fighting T-cells.
 
How do you use it? You can take a garlic supplement or eat the garlic cloves. Eat garlic when you feel a sore throat coming on or as a decongestant. Try mashing one up in olive oil, balsamic vinegar and lemon juice for a salad dressing or chop with tomatoes, basil, and olive oil and spread it on whole wheat bread.  If you opt for a supplement, try taking enteric-coated garlic pills which dissolve deeper in the digestive track and lessen the garlic taste. Use caution when taking garlic as a natural remedy because, like aspirin, garlic acts a blood thinner. Consult your doctor if you are already taking aspirin or prescription blood thinners.
 
 
NOTE: The U.S. Food and Drug Administration (FDA) does not regulate dietary or herbal supplements in the same way it regulates medication. A dietary or herbal supplement can be sold with limited or no research on how well it works. Always tell your doctor if you are using a dietary or herbal supplement or if you are thinking about combining it with your conventional medical treatment.
 
Maya E. Nahra, RD
 
Kids KICK Obesity Update! PDF Print E-mail
Tuesday, 06 October 2009 20:48
We are nearing the end of our Kids Kick Obesity events at Sunflower and Newflower markets! Every child who signed the banner took a pledge to eat healthy and exercise this school year. We'll be sending these on to President and Mrs. Obama.... check them out!
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Smallest Winner 2010! PDF Print E-mail
Thursday, 01 October 2009 22:37

Attention all Sunflower and Newflower shoppers! Enter to become a contestant in Sunflower’s 2nd Annual Smallest Winner Weight Loss Challenge! We will choose 4 contestants, 2 male and 2 female who will compete from January 1 through April 1, 2010.

Contestants will receive an initial and follow up nutrition consultations with me, Maya, Sunflower’s registered dietitian, a $50 gift card to Sunflower or Newflower markets, and a 3 month supply of Natural Living supplementation to help you along your way.

Contestants will be judged pre and post contest in four different areas: percentage total weight loss, lipid panels (total cholesterol, HDL, LDL, and triglycerides), blood pressure, and measurements (bust, arm, waist, hip, and thigh).

Simply send no more than one page on why you should be Sunflower or Newflower’s Smallest Winner with a current photo to This e-mail address is being protected from spambots. You need JavaScript enabled to view it or Sunflower Farmers Markets Attn. Maya Nahra, RD 9414 N. 25th Ave Ste 240 Phoenix, AZ 85021. All entries are due no later than December 15th, 2009.

One male and one female will be chosen as winners and receive 2 massages each and a $500 gift card to Sunflower or Newflower markets! Want to check out last year’s contestants? Click on Smallest Winner and 2009 to your left!

Contestants must be willing to participate in any media or events during the challenge and step on a scale in public. For a detailed list of rules and regulations for the contest, please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it with ‘SW RULES REQUEST’ in the title.

 
Newsletters PDF Print E-mail
Wednesday, 30 September 2009 17:49

Hi all! Just wanted to give everyone some great reading for today! Our monthly newsletters provide some great food facts, Sunflower news and other ways to eat and live healthy.

Just click on the links below to read our monthy Nutrition Newsletters!


 
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