Tag Archives: arugula

Get Healthy Co-op Style Day 19: Top 5 Super Foods

January 30th, 2013

On day 19 of Get Healthy Co-op Style, UA member and Health Coach Kim Wilson shares her list of top 5 super foods.  Pack your diet with these to stay healthy!

Please follow along, join us, blog, tweet and Facebook about it and be sure to use hashtag  #GetHealthyCoopStyle.

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Top 5 Super Foods

by Kim Wilson, Health Coach

If a a pill existed that promised weight loss, improved immunity, limitless energy, and prevention of disease, you would probably be lining up to take it, right? Well I have good news! There is no pill that could do all of that, but the right food choices can deliver all of those benefits!!

Take a look at my favorite super foods that are low calorie, low in sugar and salt, and pack a huge nutritional punch!

Kale

Kale

Dark Leafy Greens:

Calorie for calorie, they deliver more nutrients than just about any other food on the planet. Loaded with fiber, vitamins, minerals, and phytochemicals, leafy greens give your body the protection needed to fight off potential killers like heart disease and cancer. Simply put, leafy greens benefit virtually every cell you’ve got!

My favorite leafy greens are kale, arugula, and mustard greens. You can toss them into anything to boost nutrition, but be sure to give them a good wash first. Raw or cooked, on their own or added to smoothies, omelets and sauces, leafy greens add health-sustaining doses of vitamins A, C, K, folate, potassium, and calcium to every meal.

Cruciferous Veggies:

Do you want to lower your cancer risk? Put theses cruciferous veggies on your grocery list: broccoli, Brussels sprouts, cauliflower, cabbage, kale and bok choy. Research suggests cruciferous veggies have the ability to inhibit the growth of some types of cancer cells and even stop others by reducing the production of free radicals.

Avocado:

This is my #1 favorite food! Don’t fear the avocado because you think it’s fattening! The avocado is a delicious, creamy superfood that is too health-boosting to skip. There are a ton of healthy fats and nutrients found in avocados – oleic acid, lutein, folate, vitamin E, monounsaturated fats and glutathione for example – can help protect your body from heart disease, cancer, degenerative eye and brain diseases. Avocados also taste great and are easily integrated into any meal – or even a fruit smoothie. Add a half an avocado to smoothies to add creamy texture and a powerful nutritional boost, or enjoy an avocado half as a nutritious “side” to your morning omelet instead of potatoes or toast.

blueberry3Blueberries:

Tasty, sweet and packed with disease-fighting phytochemicals, flavinoids and soluble fiber – blueberries have the power to help prevent serious diseases like cancer, diabetes, heart disease, stomach ulcers and high blood pressure. Blueberries are phenomenal! They also help tame inflammation throughout the body and can reduce “bad” cholesterol. Add blueberries to your smoothie or eat them as a snack!

Walnuts:

My favorite nut! But you don’t need to eat a lot of them to get their benefits. Just a small handful a day will deliver a healthy dose of omega-3’s, alpha-linolenic acid, melatonin, copper, manganese and vitamin E which helps protect your heart. Walnuts may also protect your brain and help slow the onset of
 Alzheimer’s and Parkinson’s disease.

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Kim WilsonKim Wilson Pollock is a Certified Holistic Health & Wellness Consultant dedicated to helping busy individuals live a healthier lifestyle. She received her certification through the Institute for Integrative Nutrition. Kim’s life changed in 2006 when her mother was diagnosed with stage four ovarian cancer. Her mom decided to fight her cancer through nutrition by changing her diet and eating real foods, juicing green vegetables and creating delicious green smoothies and Kim was quick to join her mom in this new lifestyle!  Visit her at [www.kimwilsonhealthcoach.com]. Follow Kim on Facebook and Twitter.

Local Bounty Just In Time For The Holiday…

December 20th, 2012

Our farmers are harvesting – here are all the wonderful local produce items we’re  planning* for this weekend’s co-op style produce shares…there are a few more items in your share; this is just the local ones.  Have a wonderful holiday!

*Please remember that when working with fresh produce, availability can sometimes change last-minute.  We do our best to let you know what’s coming ahead of time, sometimes there are slight variations in the shares that we can’t predict at the time this is posted.  Thanks for your understanding!

Here are some recipe ideas for ya…

Chili Garlic Mustard Greens

mustard greens

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Most often found in Asian grocery stores, the Daikon radish looks like a large, white carrot, though it has the flavor of a radish. It is used as a food herb in Asian herbal medicine. Both the tuber and the seeds are used medicinally.

Its uses are many, treating such problems as cough and asthma, low energy, and yeast infections. Daikon also treats many digestive issues, including nausea, irritable bowel syndrome, indigestion, and heartburn.

Easy Daikon Salad

daikon salad

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Green Garlic Soup

greengarlic

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Kale, Mushroom, and Chickpea Stuffed Sweet Potatoes (try with regular potato!)

Image: afarmerinthedell.com
Photo credit: afarmerinthedell.com

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Creamy Kale Salad with Beets

Creamy Kale Salad | Image: wholeliving.com
Photo credit: wholeliving.com

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Arugula Salad with Beets and Goat Cheese

arugula-beet-salad

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The Pioneer Woman’s Roasted Carrots

Photo credit: thepioneerwoman.com
Photo credit: thepioneerwoman.com

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Beetza (uses beets and kale)

Photo: afarmerinthedell.com
Photo credit: afarmerinthedell.com

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Straight from the Texas valley, Texas Red Grapefruit are sweet, juicy and tree-ripened, literally stored on the tree to peak of perfection.  The Rio Star grapefruit combines the two reddest varieties – Rio Red and Star Ruby grapefruit. It has an overall blush on the exterior peel with a deep red interior color which is 7 to 10 times redder than the Ruby Red.

Spinach and Grapefruit Salad

riostargrapefruit

pinterest button Or get lots of recipe ideas on our Pinterest page!

Thank you for being a part of Urban Acres and supporting Texas farmers and local, organic produce!  We ♥ our farmers, and we ♥ you!

VIDEO: The Urban Poser Feature on Urban Acres // Recipe: Herbed Crispy Flat Bread with Chicken, Arugula & Mango-Strawberry Salsa (Grain-Free)

July 25th, 2012

The Urban Poser’s grain-free herbed crispy flat bread with chicken, arugula, & mango-strawberry salsa…using Urban Acres produce!

We’re so excited today – Jenni Hulet from The Urban Poser blog has put up a feature about us – a video she filmed of picking up her co-op style produce share at our Southlake location) plus some INCREDIBLE recipes using the produce.  Thanks so much, Jenni!

Jenni Hulet // The Urban Poser

We’ve been a huge fan of The Urban Poser blog since we found out about it – not only is it based in the DFW area, but the site features beautifully photographed and easy-to-make recipes using fresh, gluten-free, grain-free ingredients that are seriously delicious.  We’ve featured several of her recipes that you can make with your Urban Acres produce.  They’re especially great for those of you following gluten-free or Paleo/Primal diets!

Jenni’s goal with The Urban Poser is to bring beauty, flavor, enjoyment, and freedom from the fear and difficulty of living with health restrictions. A few years ago, Jenni was diagnosed as severely Gluten and Casein intolerant and was put on a strict diet and supplement regimen to heal her ravaged body.  Bringing together her love of culture, her culinary skills, and her compassion for the suffering, The Urban Poser was a way for her to meet the adversity in her life with all the creativity and exuberance she had once thought was gone forever. She continues to pioneer and discover new passions through the difficulty and knows that her story has only just begun to unfold.

[vimeo http://www.vimeo.com/46187199 w=400&h=300]

>> Go to The Urban Poser to read more & get lots of recipes!

Juicy Texas Watermelon, Figs, and Okra – We Can’t Get Enough!

July 12th, 2012

You’re in luck – there’s more juicy watermelon in the fields!  So we’ll be getting another 15,000 lbs of Texas watermelon this weekend for the co-op style produce shares, along with other deliciousness. 

Here are more of the local items we’re planning* for your share…

*There are several more items in your share – this is just a list of the local items.  When working with fresh produce, availability can sometimes change last-minute.  We do our best to let you know what’s coming ahead of time, but sometimes things do change, especially when working with local farmers.  Thanks for your understanding!

Local Farm Update

We’re about to go through another transition – all our local farmers are planting right now for the fall harvest.  We’ve seen the last of the tomatoes for awhile :(.  Hope you enjoyed them!  We’re hoping the final wave of Texas peaches will be coming soon.

Here are some photos & recipes for you…

Watermelon

Juicy Texas watermelon

Our favorite way to eat watermelon is to simply squeeze fresh lime juice all over it and suck it down.  Here are a few recipe ideas if you’re looking for something different…

Figs

Figs from Gundermann Acres

Figs are high in natural simple sugars, minerals, and fiber. Figs are fairly rich in potassium, calcium, magnesium, iron, copper, and manganese.

Alecia Huber’s Caramelized Onion, Fig, & Goat Cheese Tart

Figs are often recommended to nourish and tone the intestines because they are a very good source of fiber. They are also a good source of potassium, an important consideration in helping to control blood pressure. Figs are among the most highly alkaline foods, making them useful in supporting the proper pH of the body.

You’re probably just going to want to pop these in your mouth and eat them whole…but if you want a recipe, here are a few ideas…

What Is Arugula?

Arugula is a wonderfully “spicy” green that can be eaten the same way you would spinach.  Try throwing it in a pan with sautéed onions and mushrooms. Heat a pan on medium low with olive oil and add sliced or chopped onions.  Sprinkle some sea salt and let it cook low and slow for about 20 minutes.  As it starts to soften and become a slightly brown color, add the sliced mushrooms and then arugula.  Use this as a filling for fajitas, topping on a grass-fed beef or bison burger, or atop of a hot bowl of polenta and raw cheese for a veggie bowl like none other.

Our other favorite way to use arugula is to eat it raw.  Make bite-sized lettuce wraps with them.  Wrap the arugula around eggs and chicken sausage in the morning or try grass-fed beef with raw pepper jack.  Delicious!

Here’s one more arugula recipe for ya…

Okra

So you’ve got lots of local okra to eat…now what?  Here are 5 ways to eat and enjoy it!

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Thank you for being a part of Urban Acres and supporting Texas farmers and local, organic produce!  We ♥ our farmers, and we ♥ you!

Local This Weekend: Juicy Texas Watermelon, Figs, Arugula and More!

July 5th, 2012

What are you doing today?  We’re gearing up for about 15,000 lbs of Texas watermelon that’s about to be delivered to our door!  Yes, all the co-op style produce shares will be getting a 20-30 lb Texas watermelon this weekend!  Here are more of the local items we’re planning* for your share…

*There are several more items in your share – this is just a list of the local items.  When working with fresh produce, availability can sometimes change last-minute.  We do our best to let you know what’s coming ahead of time, but sometimes things do change, especially when working with local farmers.  Thanks for your understanding!

Here are some photos & recipes for you…

Watermelon

Juicy Texas watermelon

Our favorite way to eat watermelon is to simply squeeze fresh lime juice all over it and suck it down.  Here are a few recipe ideas if you’re looking for something different…

Figs

Figs from Gundermann Acres

Figs are high in natural simple sugars, minerals, and fiber. Figs are fairly rich in potassium, calcium, magnesium, iron, copper, and manganese.

Figs are often recommended to nourish and tone the intestines because they are a very good source of fiber. They are also a good source of potassium, an important consideration in helping to control blood pressure. Figs are among the most highly alkaline foods, making them useful in supporting the proper pH of the body.

You’re probably just going to want to pop these in your mouth and eat them whole…but if you want a recipe, here are a few ideas…

What Is Arugula?

Arugula is a wonderfully “spicy” green that can be eaten the same way you would spinach.  Try throwing it in a pan with sautéed onions and mushrooms. Heat a pan on medium low with olive oil and add sliced or chopped onions.  Sprinkle some sea salt and let it cook low and slow for about 20 minutes.  As it starts to soften and become a slightly brown color, add the sliced mushrooms and then arugula.  Use this as a filling for fajitas, topping on a grass-fed beef or bison burger, or atop of a hot bowl of polenta and raw cheese for a veggie bowl like none other.

Our other favorite way to use arugula is to eat it raw.  Make bite-sized lettuce wraps with them.  Wrap the arugula around eggs and chicken sausage in the morning or try grass-fed beef with raw pepper jack.  Delicious!

Here’s one more arugula recipe for ya…

Okra

So you’ve got lots of local okra to eat…now what?  Here are 5 ways to eat and enjoy it!

Jacky Morrison on the tractor at Morrison Organic Farm

Okra plants at Morrison Organic Farm

Okra fields at Morrison Organic Farm

Thank you for being a part of Urban Acres and supporting Texas farmers and local, organic produce!  We ♥ our farmers, and we ♥ you!

Texas Blueberries, Peaches & Tomatoes Are Here – Plus Local Arugula and More…

June 14th, 2012

The Texas fruit has just started coming in, and it’s unbelievable!  Here’s what we’re planning* for this weekend’s almost 100% local co-op style produce shares

*When working with fresh produce, availability can sometimes change last-minute.  We do our best to let you know what’s coming ahead of time, but sometimes things do change, especially when working with local farmers.  Thanks for your understanding!

Here are some recipes for you…

Texas Blueberries

>> Make sure to read this post on how to keep your berries mold-free and lasting longer!

Texas Peaches

Local peach from Larken Farms in Waxahachie

What Is Arugula?

Arugula is a wonderfully “spicy” green that can be eaten the same way you would spinach.  Try throwing it in a pan with sautéed onions and mushrooms. Heat a pan on medium low with olive oil and add sliced or chopped onions.  Sprinkle some sea salt and let it cook low and slow for about 20 minutes.  As it starts to soften and become a slightly brown color, add the sliced mushrooms and then arugula.  Use this as a filling for fajitas, topping on a grass-fed beef or bison burger, or atop of a hot bowl of polenta and raw cheese for a veggie bowl like none other.

Our other favorite way to use arugula is to eat it raw.  Make bite-sized lettuce wraps with them.  Wrap the arugula around eggs and chicken sausage in the morning or try grass-fed beef with raw pepper jack.  Delicious!

Here’s one more arugula recipe for ya…

Beefsteak Tomatoes

Thank you for being a part of Urban Acres and supporting Texas farmers and local, organic produce!  We ♥ our farmers, and we ♥ you!

Arugula Salad with Beets and Goat Cheese

March 23rd, 2010

For those unfamiliar with arugula, it tastes a lot like watercress which is peppery and slightly bitter. The goat cheese in this recipe helps balance the pepperiness of the arugula while the beets provide a sweetness. For texture, add some chopped walnuts on top.

Ingredients:

Salad:

  • Beets – (boiled until a fork easily goes in it, about an hour), peeled and sliced into strips
  • Fresh arugula – rinsed, patted dry with a paper towel
  • Goat cheese – chevre
  • Walnuts – chopped

Dressing:

    • Olive Oil
    • Lemon
    • Dry powdered mustard
    • Raw cane sugar
    • Salt and Pepper

    The amount of ingredients depends on how many people you are serving and how much salad you intend to serve. It’s not suggested that you try tossing the salad; each plate is better composed individually. The dressing for three salads was 1/4 cup of olive oil, 1/2 lemon, 1/4 teaspoon of powdered mustard, 3/4 teaspoon of sugar, and salt/pepper to taste. These are approximate measurements as it all really is missed to taste.

    Assemble the salad according to how much you want. A handful of arugula leaves, a few beet juliennes, some crumbled goat cheese, and then garnish with chopped walnuts. Use the dressing described or a vinaigrette dressing you prefer.

    Do you have some recipes to share??? Please email them to us at bre@urbanacresmarket.com and include pictures if you have them. We’d love to read them!