ortftwinds
Since 1977
Northwind Natural Foods Cooperative
Dear:
Co-op Members
At this" riling we have been immersed
in Christmas plans a t the store. In this
issue. you will catch a glimpse of our
Holida) Sale. Jod) has worked hard to
bring in a pleasing varieiJ of holiday
items at the best possible prices. and it is
our hope that your Co-op is your headquarters for holida) shopping this year.
Presidents
Notes
CEat CHeaftfty
CJ3e
CJfeaftft~
I ''ant to say a fond "good bye for no\\"
to Ti m Feidt a nd Terry Dunham who
have served out their tenns on the
Board. Hard working and capable officers of the Board. their absence on the
Board is most apparent.
o:-eer Cfietter
We \\ Clcome back to the Board pre,·ious Board President Doug Cla rk a nd
two new boa rd members. Russ Dawson
and Ka. Clark.
As winter a pproaches. we arc striving to
bring in a great vari ct~ of things that
will help case the discomforts that often
come'' ith the snO\\ a nd cold.
Amon)! our new offcri n)!s:
Prc nucre One Bee Fcnse - a n herbal
rcmcd) for common ailments
DHEA- Biod) nami'l: and Trimedica
Frontie r Countr) I) le or Mushroom
Grm) Mi:\CS. in the bulk
Front ier C ider Mate. a delectable arra)
of spices for mulling
Yrui t Orang Ycggic Blend great juice
Dr. McDouga ll's-Cup-o'comfort food
Oatmeal. entree variety
and C\'Cn a rice pudding
Ba rbara 's Cocoa Crunch Stars Cereal
Brcadshop's Hone) Gone Nuts Granolain a \\hopping 2LB size
Lundberg's Popcorn Rice Cakes
Garde n of Eatm' Salsa Reds Chips-one
step dcl tght
Barbar's 9 Gmm Whole Wheal Prctt.cls
Ga rden Valle) Orga ntc Salsa.
Roast Garlic - Tomato
Co-op Pmcapplc Sltccs
American Pratrte Orga mc T hree Bean
Mi ' - canned
Ha u1 Super Fn11ts Dessert Mix
tl "ontmued on pt11(l .IJ
932-3547
0 D D 0 0 D D 0 0 0
0 0 D
D
D
D
Income From
Sales
0
0
0
0
:1..995
0
0
0
0
$ 109,935.59
Our new six member Board has a lot of
work ahead as usual. We're presently
holding board workshops to specifically
hammer out a long range business
plan. Russ is guiding us through bminstomting sessions to arriYe at short and
long range plans "ith goals for man)
facets of the cooperative's fu ture.
0
0
0
T he board is also lining up a full
agenda for itself for the yea r a head.
We'll be further developing specific
and general personnel policies. Board
operationa l policies a nd lines of responsibili ty for the Board a nd Store
Manager.
0
:1..996
0
0
0
$ 118,67 1.51
0
We \\ill be working closet) '' ith the
Manager further codifying storefront
operation and worktng procedures. We
tConunued on page 3J
"
0
Goal
:1..9 9 7
$135 ,000.00
In This Issue
A pple 0Jtmeal Bread
2
lloliday Sale
4
Most Expcnsi J·e Spit:t•
·'
\ 'o Halt Please
7
'ionlrftind Co-op
Trivia Question
Marion's
Apple Oatmeal
Bread
a nu S)'lnptom + not Man)'
=
popular member of the Aster Family
•l-l~kes 2/oaves
Hints
Bring some outdoor market goodness home and fill your house with the
beloved smell ofbaking. Autumn apples.healthful oatmeaL graham crackers. brown sugar and cinnamon merge
in this notably delicious quick bread.
It's moist and sweet and freezes well.
I cup all-vegetable shortening
I cup sugar
1 cup bro" n sugar
-4 eggs
2 heaping cups peeled. finely chopped
tart apples
3 tablespoons milk
2 teaspoons vanilla
2 cups nour
I cup graham cracker cnunbs
I cup quick-cooking oats
2 teaspoons baking powder
I teaspoon salt
1/2 teaspoon cinnamon
1. Preheat oven to 325 degrees. Grease
two loaf pans. each about -l by 9 inches.
2. Cream shortening and sugars with
electric beaters in a large bowl. Add
eggs and beat well. Stir in apples. milk
and vanilla.
3. Combine dry ingredients and stir into
apple mixture until just combined.
Spread in pans. bake 55-60 minutes.
until toothpick inserted in center comes
out clean. Cool on wire racks about 15
mtnutes. then loosen edges" ith a sharp
kn ife and remove bread from pans to
fi 111sh the cooling. The bread ma~ sink a
ltttle in the center.
Ma non Block
Mad.tson. Wisconsin
From .. Fresh Market Wisconsin ..
Terese Allen
1. Other names for this herb are mediaeval aspirin. motherhrerb- (mutterkraul).
featherfoil. and midsununer daisy
2 .. A folk medicine in c.•rh Greece and
Europe in the middle ages. it \\as used to
treat menstrual problems. ast1m1a. arthri-
NUT-CRUSTED
WINTER SQUASH
-l-6 servings
Most squash can be baked
just like a potato. poke them
two or three limes and bake
at 350 degrees wttil tender.
Or cut them open. remove
seeds and steam serving
size pieces over boiling
water. Stuffed winter
squash make :1 hearty cold
weather supper . Or try
this Nut-Crusted Winter
Squash for a festive side
tis. and bug bites. It was also - - - - • - - - - dish.
planted around houses beMember Only
3 pounds "inter
cause its strong odor was beXmas
Gathering squash (I large
lieved to purify the air.
butternut. 2
3. This herb experienced a
medium
surge in popularity after a
December
acorn. etc.)
British Newspaper reported
15th
I /2 tablespoon
its successful use by patients
2-4pm
butter or marin Wales. This led to two
Senior (enter
garine
clinical trials in England
Product Samples 2 tablespoon
which stimulated internabrown sugar
tional interest.
&
Salt and
-+. Taxonomists had a hard
Pot Luck
time making up their mind
- - - -...- - - - freshL~ ground
black pepper
what to call this herb. It is
now in the same genus as tansy. but at
Topping
one time it was classified under the
1/-+ CUP coarsely chopped
genus names of Matricaria. Leucantenuts (hickory nuts. walnuts.
mum. Pyrethrum and most recently.
pecans. etc. )
Chrysanthemum.
I tablespoon brown sugar
I tablespoon flour
Answer on t>age six
I tablespoon cold butter or
margarine. cut into tiny bits
-
') ..... . . .
-·~'
.
. .~""'-·
·~~:;
~
~;
v,
I. Halve squash: remove
and discard seeds: cut
squash into large chunks.
Steam over boiling \\ ater in
a covered pol (a steamer
basket works great) until
tender. about 25 minutes.
2. Cool a few minutes. then
scrape squash meat from
the skins into a bo\\ I. Mash
with 1/2 tablespoon butter
or margarine. I tablespoon
rContmr1ed on page 3)
2
~Orth\\ind
tContmued /rom page 2J
brown sugar. plus salt
and pepper to taste.
Grease a one-quart baking dish: spoon in the
squash. Can be refrigerated at this point until
read~ to bake.
3. To make topping:
Combine nuts. brO\\ n
sugar and Oour. Mix in
the butter or margarine
bits'' ith your fingertips
Keep mi~ture refrigerated until read~ to bake.
~-
To bake· Set 0\ en
temperature to 350 degrees. Sprinkle nut topping over squash and
bake 30-~0 minutes. until heated through. Serve
hot.
Newsletter Editor
Russ Dawson
lf~ou ha\e an~ ad\ertising. art1cles. letters to
the D1rectors. questions
that ~ ou '' ould like addressed 111 the Ne,,sletter please mail them or
drop them at the store. If
email IS~ our method of
communicating. ~ ou can
email me at.
dawsonr a up.lib.mi.us
Deadline for the receipt
of items for the Spring
ne" slctter IS I Feb I 997.
The Spnng Ne\\sletter
"ill be published dunng
the middle of Febnwr: .
Next Planmng Work
Shop Wednesda~ NO\
20th 5 pm
The workshop "1ll last
I hour on I~
MEMBERS
WELCOME
Manager Continued
Co-op
'Presiaents :Notes
rContmued from page I!
(Continued (rom page I)
Co-op
Partiall~
Filtered Apple JuiceGallons
Amy's Macaroni and Cheese-frot.en
Torani Coffee Flavoring SyrupsRaspbcrr:. Ha1elnut & Irish
Cream
Frontier Chai Tea- in the bulk
Frontier Cimuunon Sticks-6" lengths
perfect for stirring cider
Emerald Forest Botanical Shampoo
Co-op French milled Gardenia Bar
Soap
Cr:·stal Orchid Loofah Soap
Don't forg~t \\C nO\\ carr: the
scrumptious wares of The Natural
0\·ens of Manitowoc!!! Stop in and
check out their Executive Fitness
Bread. Happiness Bread. Huner Filler
Bread. Brain~ Bagels. Gourmet Garden Dinner Rolls. and more!
I'd also like to \\elcome Jim Krill on
board as our ne'" cashier. Master
Gardener-Canmcr-Compostcr and
cook! Ir you ha\ en ' t met Jim yet. stop
in and get to kno\\ luml
anticipate some notable changes '"ith
the store presentation and layout later in
the year that ma) involve si/ablc expenses for equipment and inventor:· expansion.
l think this Board \\'ill be undertaking
another concerted effort at community
awareness & understanding of the co-op
and customer education of our product
line of" hole. natural foods and healthful supplements.
There are lots of other issues that the
Board and Store Manager" ill be addressing in the coming months. Thjs
new Board has a lot of energy to make
things happen. But '"e need you to help.
There are many ways for members to
help the Board get out the good \\Ord of
our co-op to the community without
making as large a personal commitment
as serving on the board itself. Pick a pet
project. get on a committee. come to the
next Board meeting and help with a
projer.t.. You'll feel good!
Larr~ I. Sands.
Board of Directors. President
Thanks to all "ho \Oiulllccr 111 the
store and" ho helped" 1th the 111\entor: last month!
Board of Directors
Linda
·: The Co-op needs a volen- ~
.: teer(s) to devise a media ~
: advertising campaign to go ·
· along with our new Busi- .
:ness Plan. If you are interested please contact one of
the Board members. This
will be a very important
part of how our Co-op
develops in the future.
3
Larr: I. Sands (Pres) 561-2880
Ka~ Clark (VP)
932-0866
Zona Wick (Sec)
561-1009
Russ Da .... son (Tres) 93 2-1~87
Doug Clark
932-0866
Jeancan Santini
561-3009
Board
mectin~
arc held the first
of each month at 5
p.m. at the store. Please confirm
all dates and times at the store.
Wcdncsda~
Northwind C<Hlp
1996 Holiday Sale
Craisin Glaze
for Steak
Nov 18th th ru Dec Jl th
(or Chicken, Pork,
Turkey)
Craisins
Chopped Dates
Walnuts
Mixed Nuts R&S
Currants
Figs
$ 5.75 /LB
$ 2.49 ILB
$ 4.59 /LB
$ 5.65 /LB
$2.49 ILB
$ 4.45 /Lb
Brown & Wild Rice Blend
Manitowoc Oven Rolls
$ 1.99 /LB
$ 1.99 /pkg.
Non-Alcoholic Wines
Sparkling Apple Cider
Fruit du Soleil Blanc
$ 2.59 /btl
$ 3.69 /btl
Cheeses
Muenster
Swiss
Colby
$2.29 ILB
$2.89 /LB
$2.29 ILB
Saffron
Yeast
Pure Vanilla
Cinnamon
Nutmeg
Pwnpkin Spice
Cardamom (whole)
$ 2.99 /gram
Cider Mate
$ .55 /oz
$ 2.29 /L B
$ .59 /oz
$ .39 /oz
$ .59 /oz
$ .59 /oz
$ .99 /oz
Please Join us on December 6th for our open house
during the Jack Frost Festivities
4
Makes about I 1/2 cups
Dried cranberricc; add a
piquant difTcrcnce to a barbecue s.•uce. excellent '' ith
any broiled or grilled
meats.
1/2 CUP Craisins (dried
cranberries)
1/2 CUP coarsely chopped
onion
I tablespoon minced garlic
2 tablespoons brO\\ n sugar
I/2 teaspoon dry mustard
1/2 teaspoon ground black
pepper
I teaspoon liquid smoke
2 tablespoons vegetable oil
3/~ cup bottled chili sauce
Combine lirst six ingrediellls in food processor or
blender and blend until
li ncl~ chopped. Add I/2
cup'' atcr and remaining
ingredients and process
until \\ell mixed.
Transfer mixture to a
small saucepan: simmer
I0-12 minutes. stirring
oceasionall~ . until reduced
and thickened. Usc as a
barbecue sauce for steaks.
chicken. turkc) or pork.
Rochelle Schmidt
SteYens Point. Wisconsin
"'orth~ind
SAFFRON
FOOD WISE
Author Wendell Berry
has written that how we
eat detcnnines the very
way the eartl1 is used. In
answering the question.
"What can we do to cat
responsibly?" he makes the
following suggestions:
· Participate in food
production to the extent
that you can. Keep a garden. Compost your kitchen
scraps and usc it for fertilizer.
· Prepare~ our O\\ n food.
Revive the arts of kitchen
and household.
· Learn the origins of the
food you buy and buy the
food that is closest to your
home.
·Whenever ~ou can. deal
direct!) ''ith a local
farmer. gardener or orc hardist.
· Learn as much as you
can about the cconom~ and
technolog_" of industrial
food production. Find out
what is added to food that
isn't food and what do you
pay for these additives?
· Learn what is im·oh·ed in
the best farming and gardening.
From Wendell
Berr~ 's
essa~ .
"The Pleasures
Co-op
The Worlds Most Expensive Spice
There's a wealth of speculation about
saffron: which culture first discovered
saffron? when? Although the answers
to these questions may vary. it's widely
recognized that the spice was introduceed to Spain in the tenth century
A.D. by the Arabs. In fact. the na me
"saffron" is derived from the Arabic
words za Ifaran. meaning ~cliO\\ and
sahafarn. meaning thread. Since then
saffron has found a home in ncar!~ e'cry culture. Used to color and flavor
foods. it is an essential ingredient in
French bouillabaisse. Spanish paella.
and Italian risotto.
About The Botanical
Saffron is the dried stigma of Crocus
suti uus. a perennial. stemless herb of
the lridaceae famil) "ith long. narrO\\
tubular-shaped flowers of purple color.
Ln the center of this flower is a pale ycllo" stalk called the style. The st) le
divides into an: orange-red stigma
which. "hen dried. is the spice we
kno\\ as saffron.
Saffron is the \\Orld's most expensi\c
spice. commanding prices up to $100
per ounce on today's market. It's easy
to understand "hy salTron is so expensive. Cultivation requires strict climatic conditions and hanesting in particular is extreme!~ labor intensive.
Cultivation
Growing high qua lit~ saffron requires a
well drained sand) to loamy soil free
from clay. Saffron thrives in a warm.
subtropical climate "here ill) to moderately hwnid weather pre\ ails at flowering time A11~ c hange in the~ conditions can negative!) impact the quality
of saffron·s color. flavor and aroma.
of Eating"
Han·est
In Spain. the flowering season for saffron lasts for ~-6 weeks. from midOctober to mid-November. Extreme
care and patience arc required to har-
5
vest the flower. which is hand picked
in the early morning to keep the day's
heat from diminishing its quality. Because it's easier to handle fresh flowe rs.
the stigmas are removed on the same
day. Rooms of skilled workers separate
the blossom from tJ'Ie stigma using one
of the following methods:
/.The pistil under the corolla IS cut with
the left hand thumb nail and the st1gmas
pulled off usmg the fingers of the right
hand. The precious sflgmas are collected in earthen contamers.
2. The flower is cut with sc1ssors, lem·ing the pale base ofrhe stigma joined to
the stem. The red upper part of the
stigmc. is then separated.from the
petals.
Once the saffron is separated from the
Crocus blossom. it must be dried to preserve it. There are t\\ o methods of drying in sun light or in the heat of a fire.
In sun drying saffron strands arc dried
for 3-5 da~s until the moisture content
drops to l 0% or less. Tlus method is
very inefficient and the product can become moldy if it's not thorough!~ dried.
In heat dr) ing. stigmas are placed in
layers on silk screens. then hung abo,·e
a small fire of wood coals. (Gas is
sometimes used but butane destroys the
aroma of the spice.) Stacking sieves
and maintaining their order and position ensures that the spice is uniformly
dried. With either method it's important not to over dJ} as this can give the
saffron a medicinal aftertaste. All this
work must be repeated without stop until the ha rvest is completed. a painstaking task gi\·en that one pound of dried
saffron takes 70.000 to I 00.000 fresh
flO\\ ers!
Saffron Adulteration
The high price of saffron makes
it an easy target for adulteration.
a crime punishable in 15th century
(Conunued on page 6)
:'iorthwind <.:o-op
(Continued from page 2)
Saffron
(Conttnued {mm page 5)
German~
by death. The most common
to adulterate saffron is to add to its
\\eight: aiiO\\ing it to absorb moisture
b~ storing it in a damp place. or coating
it \\ 1th oil. hone~ or vegetable glycerin.
Saffron can also be cut \\ith plant
matcnals. Common foreign adulterants
include marigold saffiower. calendula.
arnica and corn silk. but saffron can
also be adulterated '' ith the st~ les. stamen and strips of the corolla of the saffron flower itself (often dyed'' ith
Bnvil\\ood or sandah,ood). Although
all of these adulterants pro\ ide a color
similar to saffron. none provide its
characteristic flavor or aroma.
There arc man~ methods used to detect adulteration of saffron. One of the
least cost l~ 1s to thro\\ saffron in \\ater
it immediately expands into a characteristic form that is casil~ distmguishablc
from Crocus stamens or norcts of safnower. marigold or arnica. Other detection methods include color reactions.
microscopic stud~. thin layer chrolnatograph~ (TLC) and high performance liqu1d chromatograph~ (HPLC).
HPLC' is considered the most effccti\ c.
\\a~ .
Saffron Grading
Saffron Qualit) grading is mostl~
done 111 the count~ of origin India has
t\\0 grades... mongra .. and .. lachcha ··
··Mongra" saffron is considered supenor
quuht~ and consists of" hole red
threads .. Lachcha·· saffron on the other
hand IS considered unsclcct qual it~ and
usuall~ contains some ycllo" lilaments
bes1dcs stigmas and floral \\astcs.
In Spant. the three main grades of saffron indicate the region in "hich it
gre'' ... Mancha.. is considered the best
for color. navor and aroma. follO\\Cd b)
"Rio" and then "Sierra." These grades
arc further dindcd using the follo\\ing
ratmgs: \ CJ! select. select. superior.
medium. ordinal!' and slack. The main
dlffcrcnccs between ratings include
stigma length and 1ntens1t~ in color.
uroma and na\Or. Of course U\ailabil-
ity and price also differ as one progresses into the higher grades. Frontier
chooses to offer our customers pure
Mancha Superior saffron as the best
combination of qual it) and Yalue.
El'aluating
Qualit~
Answer: Fe,erfe\\ . Tanncepnrtheni um.
rum
Feverfew has a yello\\ -green
lea\ cs. atracli\ e dais) -like
flowers and a strong. camphor like aroma. It contains
parthenolide. a sesquitcrpine
lactone. ''hich is its main
acti\e component.
Studies have found that the coloring
capacity of saffron is im crscl~ proportional to the moisture content (less
moisture gives better color). As a reSeveral recent sutdics ha,·e
sult. it's important to ensure
measuied the
that the moisture content of safamount of
SAFFRON
fron is low. Frontier uses a
parthcnolidc in a
moisture meter for this purpose.
should be a
Yaricty of comOther tools that can be used to
mercial products
deep
evaluate the qual it~ of saffron
and
plant samorange-red
arc the same as those used to
ples.
Parthenoin color with
indicate the presence of adulterlidc leYcls ranged
a strong
ants: TLC "hich can determine
from none to I%.
the presllroma.
Tests also show a
ence of active constituents
"ide range of
(crocin. safranal. picrocrocin)
parthcnolide in
in saffron and HPLC which can meadifferent parts of the plant.
sure the amount of each constituent in
"ith the highest lc\cls in the
the spice.
flowers and almost none 111
the stems. Parthcnohdc also
Consumer Tips
, aricd "ith the' arict~
SafTron must be protected from hght
and moisture to mamta1n its qualit~ so
It has been suggested that
consumers should store the spice in an
parthcnolidc lc\cls ma) deair-tight jar or moisture-resistant lilm
cline as much as 40% in one
out of direct light.
)ear in fc\erfC\\ stored at
To ensure the saffron ~ou usc is
room temperature.
unadulterated and of high qua lit~ saffron. usc these guidelines
In order to pro' 1dc) ou "nh
I. SafTron should be~ . not oil~ to the
top-quaht) fe\·erfc\\. \\e
touch or taste.
start b~ bu~ ing authentic
2 Saffron should not taste S\\CCl.
fc\crfe\\ from a ccrtilicd or1. Saffron threads should be unbroken.
ganic U.S. grower. Each
upproximatel~ I" in length. Threads
batch is c\·aluated in our
should be a deep orange-red in color
qual it) assurance laborato~ .
"1tlt a strong aroma.
Our Q.A. expercts conduct
an HPLC test to make sure
air and humidi~ barncr foil packages" hich
that the le\'cl of parthenoharl! stored in our temperature controlled
idcs meets our specilieation.
warehouse at a max of 65F. We regular(~
Our entire crop is shipped to
check the lc,·cls to make sure that we meet
our warehouse m lo\\a
our linishcd product specilication of0.2%
shortl) after it IS har\ested
1f, ou'd like a free sample call our customer and dried. There we process
and package 1t 111 our hght.
reps at 1-800-669· 3275 and ask for it ern
#X08. and mention this tri' ia card.
6
_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _____:.:'urth,.ind C o -op
g-~
~
Low Fat-Low sodium
Fact: On a dall)
basts. the average
American consumes at least three times
I pkg ( 16oz) Fettacme
the amount of sodium required to sta\
I pkg (I Ooz) Soft Tofu
health) . (It's difficult to idcntif' one ·
3Tbl parsley
sodium intake level that's right for C\'3Tbl grated Pannesean
cryonc. but dicta[) guidelines range
3Tbl grated Romano
from 250 to 2.~00 milligrams of
sodium per day: the average American
2Tbl Soy Oil
consumes O\er 6.100 milligrams per
I Clove Garhc
da~ )
I tsp Omon powder
Although it's estimated that 70% of
I tsp dned Bast!
our sodium comes from the
salt m prepackaged and processed foods. 1t's common for
normal blood prespeople to also add salt (\\ htch
sure can
is approxmullel~ ~0% sodmm
benefit from
and 60% chloride) to
redudng dietary
foods at the table. Th•s is a
salt, since cutting
habit that's best to break
hack can reduce
since excess salt intake has
been associated '' ith the
water retention
pre,alence of htgh blood presand bloating.
sure among other health
problems such as obesit\ .
arthntJS. kidne) stones and an in·I /4 tsp dned Sage
crcased nsk of cardiovascular dJsease.
1/4 tsp Salt
Most people ha\c heard that C'\cess
I 4 tsp Pepper
dicta f) sodJum can be associated" tlh
htgh blood pressure (or h~ pertcns•on).
The truth IS that htgh blood pressure
Wtule cookmg the Fetand tis C.\act causes arc not fulh undertucme accordmg to the
stood.
But man~ factors ha\c ~en
package d•rect1ons, dram
linked
to th1s condttion. and high salt
the Tofu completely
Intake IS one of them (Others include
Process or blend the reC.\CCss \\ Ctght. nutnent imbalance and
mammg mgrediants In
gcnct•c factors ) Too much sod1um
a pot over medtum heat
cun cause Outd retention. incrcas1ng the
cook the sauce until
amount of blood tn the \Ctns Thts
warmed thorough!;.
Toss w1th pasta/serve
8 Servmgs
10 1 Cals
8 gr protein
6 gr fat
6 mg cholestrol
3 gr carb
133 mg Sodtum
3 gr Soy protem
7
causes the arteries to \\Ork harder. forcing blood pressure up. As blood pressure elevates. the heart is forced to
pump against a greater resiSUincc. This
constant strain is also placed on the vasculature. especially the capillaries in the
kidneys and e~cs. Although reducing
salt intake doesn't always lead to lo\\cr
blood pressure. it's one of the first rccommcndallons ph~ stctans make to peopleat risk. Even those of us with normal blood pressure can benefit from
reducing dicta f) salt. smce cutt1ng bock
can reduce \\ater retention and bloating.
Surprising]~. sodium shouldn't be
completcl) eliminated from dtets.
(Sodium is an essential nutrient that helps regulate bod\ nu1d \OIume, the transport of cam;n dioxide.
muscle contraction. nerve transmission
and certain metabolic processes. So our
diets must suppl) a small amount to
meet our bodies' requirements.) But reducing our salt intake lo wtthjn gujdeljncs is a good idea for C\Cf)one. And
cuttmg out salt doesn't ha\'e to cut out
na,or thanks to herbs and sp1ces!
Most people enjo} salt because 11
heightens the navors in foods Herbs
and spices \\Ork the same \\a\. onh better. Used sing!) or 111 blends.· he~ and
spices awaken the taste buds And unlike salt. sptces run the gamut from
S\\Cetto hot to dO\\nright sp1~ . So the
next time )OU find yourself reaching for
salt. If) some herbs and spices instead.
1 our bod) . and )Our famtl~ . \\Ill thank
~ Oll
Northwind Co-op
210 s. s unolk
Ironwood ~i 4993b
(906) 932-354 7
Store Hours
Monday thru Friday
9:00 to 5:30
Maiqing
:\ddress
Goes
Thursday
till 7:00pm
H ere
Saturaa;,
9:00 to 4:30
Closed Sunday
In This Issue ...
Sponsors
T he Most Expen sive Herb in the World. a nd We have it for :vou to Cook with.
-- - - - - - - - - - - - - - - - - Tex - Mex Lasagna
Dairy, E gg A Choles trol Free
American
Building
Services
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Repair-Painting
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Janitoria l Services
"Sincere Quality
Work"
Residential-Commercial
Michigan Licensed
Contrator
Larl') I. Sands. o,, ner
715-561-2880
Rt. I. Box 185
Hurlc~ . Wi 5~53~
2 Tbl O live O il
3 Scallions. sliced
2 cloves Garlic mi nced
3/4 tsp g round Cu mi n
1/2 tsp Salt
I can ( 19oz) Black Beans
I can ( I I oz) Mexican Style Corn
2 Tbl Cilantro
I 1/ 2 cups mild Salsa
l 1/2 cups Tomato Sauce
2 lb Sofi Tofu. drained
I pkg ( 16oz) Lasagna, Cooked
Preheat the oven to 350 degrees. In skillet over medium heat, heat oil & cook
garlic and scallions until tender (2-5
min). Add cumin and salt. cook I
8
mi nute. Stir in the beans. com. and
ci lantro. Combine Salsa and tomato
sauce. In processor or blender. puree
tofu. Spread l/4 cup of remaining salsa
mi:-..1ure on the bottom of a 9"x 13'' baking
dish. Top with a layer of lasagna noodles. Spoon 1 /~ of remaining Salsa mixture over noodles. top \Vith 1 /~ of bean
mixture. then 1/3 of tofu puree. Repeat
this layering process ending with Salsa
then bean mixture. Co\'er a nd bake ~0
minutes.
8 servings
~30 calories 23 g protein
10 g fat
0 c holestrol
68 g carbs
1.00 I mg Sodium