Tag Archives: spinach

Roses are Red and Your Dinner is Too

February 14th, 2014

The past few weeks people have been thinking about the big day – V day – the flowers, the chocolate, the expectations. Well, the day is here and what could be a better way than to celebrate it in true Urban Acres fashion, by cooking up some vegetables. So don’t let anybody fool you to think that the only way to enjoy this day is by buying flowers and eating chocolate. Those things can definitely brighten up someone’s life but how about using some of the produce from the Urban Acres co-op style bins to make this day memorable. Enjoy the enclosed recipe and celebrate your love of healthy living.

V-Day Mix 

Serving size depends on the amount of produce you use. Five handfuls of spinach is pictured.

 Step 1. Gather the ingredients.

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Step 2. Chop all your veggies.

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Step 3. Heat a couple of tablespoons of grape seed oil in a large skillet over medium heat.

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Step 4. Throw in the chopped up potato, kohlrabi, and beets. Stir for about 5 minutes and salt, salt, salt.

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Step 5. Throw in the celery and apples. Salt and stir for about 3 minutes.

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Step 6. Throw in the pine seeds. Keep stirring, you don’t want your seeds to burn.

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Step 7. Add the spinach and stir. .

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Step 8. The spinach will be wilted in a couple of minutes. 

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Step 9. Serve and enjoy.

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This dish will satisfy all of your senses: the glowing red color, the taste of sweet apples, the smell of roasted pine nuts, the warmth of the spinach, and the sound of humming agreement. The perfect celebration.



The Top 5 Leafy Greens

December 5th, 2013

Leafy greens have been abundant in our co-op style produce shares lately. These greens are full of vitamins, fiber, and minerals that can protect us from heart disease, diabetes, and even cancer.

Here’s the countdown to the most nutritious leafy greens:

5. Spinach

Well, Popeye had it right!  Spinach is packed with Vitamin A, C, and folate at only 20 calories per serving. Interestingly spinach has more nutritional value when cooked due to heat freeing up its dietary calcium. Serve it cooked in water, or add it to soups, casseroles, and pasta dishes.

4. Swiss ChardRed_chard

With its signature bright red stalk, soft texture, and a beet-like taste, Swiss chard provides 15 calories per serving and is full of Vitamin A and C. Just like spinach, it also has more nutrition when cooked. Try to add vinegar and raisins to cooked chard to achieve a sweet-and-sour flavor.

3. Turnip Greensturnip-greens-vitamina-lg

Turnip greens are actually two vegetables in one. The head is usually consumed roasted. The leafy part is full of Vitamin A, C, K, and calcium. The greens have a tender texture and are easily prepared by cooking and using bacon for flavoring.

2. Collard Greenscollards_0

A hearty and chewy green that is loved in traditional Southern style recipes. A half a cup has about 25 calories and is full of Vitamin C, E, and antioxidants. Using them as a wrap has made them very popular with all ages.

1. Kalelacinatokale

This green has everything you need! Full of Vitamin A, C, K, folate, calcium, potassium. Our members are constantly sharing their love of kale – some love to juice this nutrition power house or make kale chips which are very popular with the kiddos.  Make sure you try some of these divine kale recipes.

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Greens are not only packed with nutrition but with their vitamin content they can strengthen our immune system and improve our health.

Fill half your plate with greens!

Source: WebMD

Potatoes & Spinach In The Fields

March 5th, 2013

Our farmers Jacky and Cindy Morrison of Morrison Organic Farm recently sold their farm in Cleburne, TX and are settling in to their new land in Comanche, TX.  A good 4-hour drive from Urban Acres, the new land is open with a great water source.  Right now they are sleeping in an RV as they build their new barn with living quarters. New land means starting fresh, so we thought we’d share some photos of the progress.

Remember when the Morrison’s planted potatoes for us recently?  Well there are 9 whole acres of potatoes now – the seeds went a long way, apparently!



Isn’t that land beautiful?  Texas sky as far as the eye can see.

The Morrison’s have also planted spinach for us, which you’ll see in your co-op style produce shares in the next few months.  Here they are planting spinach in the fields…

morrisons-planting spinach

And here are some photos of the new barns going up on the property which will provide living quarters as well as a space for building/washing/packing the produce…



morrisons-BARNGOINGUP 052

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February 22 + February 23 Share

February 22nd, 2013

To help you identify some of the items in this weekend’s co-op style produce shares

2.22.13 + 2.23.13 share

Follow us on Instagram for more in-the-moment photos from the UA team!

Greens, Anyone?

January 26th, 2013

Get your greens in!  The store is stocked with lots o’ beautiful greens today – cabbage, red swiss chard, broccoli, green leaf lettuce, spinach… perfect for making soup, smoothies, or juice!

We also have Brussels Sprouts for only $.99/lb, Shiitake mushrooms, and more…

cooler 1.26.13

For other special sales throughout the weekend, look for the red rooster sticker throughout the store.

sale rooster

See you soon…


Get Healthy Co-op Style Day 4: Get Your Smoothie On

January 4th, 2013

get healthy coop style badge2It’s day 4 of Get Healthy Co-op Style!  Today UA member and health coach Kim Wilson provides you with 3 different types of healthy smoothie recipes. 

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

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Go Ahead, Get Your Smoothie On!

by Kim Wilson, Health Coach

kim wilson - green juice 3I am a big fan of smoothies! They provide a powerful boost of vitamins, minerals, antioxidants and other nutrients without slowing down your digestive system. And because you are eating natural, organic, whole foods (from your UA share of course) in the most ideal form for your digestion and nutrient absorption, you will have more energy to get things done and enjoy your day. Doesn’t that sound awesome?

Today I am going to discuss the 3 different kinds of smoothies and why each one is important.

Feel free to double the recipes of any of the smoothies below and put the leftover in a mason jar to save for later as a snack when you are on the run. As I like to say, “Cook once, eat twice!”

  • The Cleansing Smoothie: This smoothie is my favorite because it is 75% dark leafy vegetables! With just veggies and fruit and no added protein or fat, your body can absorb the nutrients quickly and also eliminate toxins more easily. This smoothie will help your skin glow and leave you feeling energized and light! My favorite cleansing green smoothie recipe was featured in yesterday’s post.

    Kim Wilson - cleansing green smoothie

    Kim’s cleansing green smoothie

  • The Protein Smoothie: A smoothie with added protein is perfect for active individuals who work out a lot. Adding nuts or protein powder to a smoothie can help repair and build muscle and improve strength and exercise performance. My favorite protein powder is Vega Sport Performance (vanilla) because it is plant based with no soy, gluten, dairy or artificial ingredients.
  • The Dessert Smoothie: Instead of choosing a cupcake or cookie when you have a sugar craving, make a dessert smoothie! The key ingredient here is frozen banana because frozen bananas make everything taste sweet and creamy! I love a strawberry milkshake, so my favorite dessert smoothie is the Strawberry Fields Smoothie from one of my favorite new books, Crazy Sexy Kitchen by Kris Karr.

Kim’s Perfect Protein Smoothie


  • 1 pack of Vega Sport Performance Vanilla Protein Powder
  • 2 cups of Unsweetened Coconut Milk
  • ½ cup of frozen blueberries
  • 1 banana
  • 1 cup of green veggies (spinach, kale or Swiss chard are great choices)


Blend and enjoy!

Strawberry Fields Smoothie-cropStrawberry Fields Smoothie

from Kris Karr’s book, Crazy Sexy Kitchen


  • 3 cups cashew or nondairy milk of your choice
  • 2 cups fresh strawberries
  • 1 tablespoon lemon zest
  • 1 small orange, peeled
  • 1 banana
  • 11/2 cups loosely packed spinach


Blend and enjoy!

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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.

Spring Produce In Full Swing!

April 5th, 2012

Here are some of the produce items planned* to be in this weekend’s co-op style produce shares…there are many more items, but this is just a sampling!

*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!

Spinach & Lettuce. * LOCAL

We’ll continue to have the amazingly fresh spinach from Morrison Organic Farm as well as a new crop of various lettuces.

Recipe ideas…

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We always get questions about what this item is when we include it in the produce shares!  Fennel is one of our favorite veggies, but a more uncommon one.  You can eat the white bulb raw – it’s super crunchy and tastes like licorice.  Just cut off the thick green stems and peel off a layer of the white bulb and take a bite!  Italians like to eat it this way as an appetizer before a meal to get the digestion flowing.

Recipe Ideas…

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Cilantro is featured in dishes cooked everywhere from Spain to Mexico, the Middle East to South America. The fresh leaves are often sprinkled on top of dishes, and the root is used in Thailand to give that distinctly powerful flavor to local dishes. You may already know that cilantro is one of the main ingredients in the salsa at your favorite Mexican restaurant.

Cilantro, also known as coriander, has a distinct aroma due to its concentrated essential oils. It’s also a powerful natural cleansing agent. Cilantro has been effectively used to help remove heavy metals and other toxic agents from the body.

Recipe Ideas…

Carrot and Cilantro Soup | CountryLiving.com

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Dill is a unique plant in that both its leaves and seeds are used as a seasoning. Dill’s green leaves are wispy and fernlike and have a soft, sweet taste.

Recipe ideas…

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Blood Oranges.

Storage tips: To keep these ruby gems fresh longer, choose refrigeration over the fruit bowl―they’ll only last only a couple of days at room temperature, but up to two weeks in the fridge.

How to eat them: Blood oranges are best eaten fresh―out of hand, or in salads, salsas, or marmalades. If you’re following a recipe you may be asked to section the fruit. To do so, peel the orange, cut between the white membranes to expose the flesh, and remove the sections (for more juice, squeeze the leftover membranes).

Recipe ideas…

Featured In This Weekend’s Shares: Local Spinach & Turnips / Strawberries / Japanese Sweet Potatoes

March 8th, 2012

Here are some of the produce items planned* to be in this weekend’s co-op style produce shares…there are many more items, but this is just a sampling!

*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!

Jacky & Cindy Morrison at Urban Acres "Meet Your Farmer Day" on Feb. 18th

Spinach. * LOCAL

Our friends Jacky & Cindy Morrison from Morrison Organic Farm planted it just for us!  How ’bout that for special?  It’s pretty amazing spinach, too.  Very thick and flavorful!

Recipe ideas…

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Purple Top Turnips. * LOCAL

Another lovely offering from Morrison Organic Farm.  If you were ever traumatized as a child by being forced to “eat your turnips,” we urge you to give them another chance!

Recipe ideas…

Another great way to eat turnips?  Steam them until tender and eat with butter and sea salt.  Simple.  Delicious.

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California Strawberries.

It’s the beginning of strawberry season (the peak is in April), and these berries are so bright and juicy!  Add them to smoothies or muffins or salads or pancakes, make sauces with them, or just eat them whole.  Luckily, strawberries also go very well with spinach (see above)!

Recipe ideas…

Strawberry Shortcake Stacked Pancakes | ohsheglows.com

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Japanese Sweet Potatoes

They’re baaaack…for now!  To us, Japanese Sweet Potatoes are much sweeter than a regular orange sweet potato.  Store them loose in a cool drawer or cupboard for up to a few weeks.

Recipe ideas:

Local Spinach From Cleburne, TX

February 23rd, 2012

We’ll be getting some lovely local spinach from Cleburne, TX in the co-op style produce shares this weekend!  Our friends Jacky & Cindy Morrison from Morrison Organic Farm planted it just for us!  How ’bout that for special?

Jacky & Cindy Morrison at Urban Acres "Meet Your Farmer Day" on Feb. 18th

Try these recipes with your local spinach…