Compliments of Kowalski’s
May - July 2015
THE JOY OF GOOD FOOD
At Home with
our
40
th
Kowalski’S
TASTE THE JOY OF SUMMER!
issue!
our
40
th
issue!
Peach and Prosciutto Salad (p. 7)
IT’S SALMON SEASON! (p. 8)
FLAVORFUL FETA (p. 16)
VISIT OUR FARMER’S MARKET (p. 20)
AT HOME WITH KOWALSKI’S IS WRITTEN AND PRODUCED BY KOWALSKI’S MARKETS
WWW.KOWALSKIS.COM
thoughts from the
I
KOWALSKIS
f summer was a food, what would it taste like? Would it taste light and healthy? Culinary
Director Rachael Perron sure thinks so. She’s ready for sunshine and good foods for good
health! Find her recipe for summer on the next page. Untiedt Farm’s CSA program, now in its
second year at Kowalski’s, will also get you in on some seasonal good-for-you action! Read
more about that starting on page 20. And what could be healthier (or more delicious) than the
return of Copper River salmon to the Seafood Department in May? We’re also in the second
year of our partnership with Mike and Nelly Hand, “the Drifters.” On page 8 you can learn
more about what makes their family’s small salmon fishing program so special.
Maybe it would be sweet and juicy? Stone fruit season begins when peaches and nectarines
start to arrive in May. Take advantage of some great recipes and tips on how to use them
starting on page 6.
www.kowalskis.com
If you think summer is a time for cool and refreshing with a kick, we’ve got some ideas for
you starting on page 14. Tomatoes never tasted so good as they do in our three new cocktail
recipes. They’re reason enough to plan a summer party!
Speaking of summer parties, the best of them combine fresh, bright flavors, such as the
menu idea Culinary Director Chef Rachael Perron has put together on page 4. These recipes
are the epitome of easy entertaining. They start with simple, delicious ingredients, with some
of our favorite Signature items chief among them.
Summer might taste sharp and salty, like our cheese pick for the season, feta. Feta is a
perfect partner for tons of summer staples, especially sweet melons, tomatoes, corn and fresh
herbs. We have a wide selection of feta-style cheeses from around the globe just waiting for
you in the Imported Cheese Department. Learn about what differentiates them and how to
serve them on page 16.
And lots of us find summer to be cool and creamy, a la potato salad. As much as we love a
crisp green salad, nutty grain salad or sweet fruit salad, potato salad just screams summer.
Chef Perron has some ideas on how to make the most of your spuds on page 18.
GRAND AVENUE MARKET
1261 Grand Avenue
651-698-3366
[email protected]
WHITE BEAR LAKE MARKET
4391 S. Lake Avenue
651-429-5913
[email protected]
WOODBURY MARKET & WINE SHOP
8505 Valley Creek Road
651-578-8800
[email protected]
LYNDALE MARKET
5327 Lyndale Avenue S.
612-822-2935
[email protected]
UPTOWN MARKET & WINE SHOP
2440 Hennepin Avenue
612-377-3448
[email protected]
PARKVIEW MARKET
5615 Chicago Avenue S.
612-824-2430
[email protected]
EDEN PRAIRIE MARKET
16500 W. 78th Street
952-937-9585
[email protected]
STILLWATER MARKET
& WINE SHOP
5801 Neal Avenue N.
651-439-9161
[email protected]
EAGAN MARKET & WINE SHOP
1646 Diffley Road
651-328-8300
[email protected]
Finally, you grillers out there will agree that summer is smoky and meaty! If bratwurst factors
into your summer plans, read a little about our fresh and smoked sausage program beginning
on page 10. You won’t want to miss our suggestions for making the most of your flavor
favorites, and be sure to check page 19 for the story on our new in-store BBQ Smokehouse
at our Woodbury market.
EXCELSIOR MARKET
& WINE SHOP Opening Very Soon!
440 Water Street
Whatever the flavor of summer is for you, taste the joy of summer this season at your local
Kowalski’s Market.
[email protected] • 651-796-6043
As always, we love to see you in the stores!
EDITOR-IN-CHIEF
Rachael Perron, Culinary Director,
Kowalski’s Markets
PROOFREADER
Rachel Carlson, Kowalski’s Markets
DESIGN & LAYOUT
Hooker & Company
Mary Anne Kowalski and Kris Kowalski Christiansen
www.hookerandcompany.com
KOWALSKI’S COMPANIES IDENTITY STATEMENT
Kowalski Companies is a civic business. All stakeholders are obligated to organize,
educate and set policy according to democratic principles and standards. We do this in
partnership with other demonstrations of the Minnesota Active Citizenship Initiative to
renew and sustain democracy and to create a world that is abundant and just.
PAGE 2
PHOTOGRAPHER
Phil Aarrestad
www.philaarrestadphoto.com
FOOD STYLIST
Maggie Stopera
www.maggiethefoodstylist.com
PRINTING & PRODUCTION
Visual Expressions • 612-729-1649
© Kowalski’s Companies, 2015
All Rights Reserved. www.kowalskis.com
getting Personal
E
very year about this time, I come out of my kitchen hibernation. After months of meatloaf,
roasts and stews, I’m ready for a lighter, brighter menu. Shedding these more, shall we say,
“comforting” dishes like a bulky sweater, I fill the fridge with foods in every color of the rainbow.
My quest for all things fresh includes food and air! As soon as the weather permits, I throw open
the windows and head outdoors. The deck is pretty much my dining room until October. Until then
my culinary point of view is sunny and relaxed.
My quest for simple, healthy, easy, breezy meals includes this good-for-you showstopper that only looks complicated.
It’s loaded with veggies and piled high with thinly sliced fennel (a very underappreciated vegetable), pea shoots and
fresh Italian parsley. Served with a light, refreshing (and dare I say happy?) honey-balsamic sauce, it’s a lovely chicken
dinner that beautifully ushers in the joy of Minnesota summer.
Warmly,
Share a favorite summer recipe with me at [email protected].
I’m also on Facebook and Twitter at @chefRachael.
Rachael
GOOD F
OOD
www.kowalskis.com
S FOR G
OOD
FRESH HONEY BALSAMIC CHICKEN DINNER
1 tbsp. flour
1 ½ cups low-sodium chicken broth
¾ cup white balsamic vinegar
1 tbsp. honey
1 tbsp. canola oil
4 bone-in, skin-on chicken breasts,
cut in half crosswise
1 tsp. kosher salt
- freshly ground black pepper, to taste
1 yellow onion, chopped
3 cloves garlic, minced
1 cup halved grape tomatoes
2 tbsp. unsalted butter
½ cup frozen peas, thawed
½bulb fennel, very thinly sliced, plus some
chopped fronds for garnish
- fresh pea shoots (or watercress), for garnish
- fresh Italian parsley leaves, for garnish
1 ½ cups steamed brown rice, for serving
Sprinkle flour in the bottom of a 4-cup glass measuring cup; whisk in broth, vinegar and honey and set aside. Heat oil in an extra-large ovensafe skillet over medium-high heat. Season chicken with salt and pepper; cook in oil, skin side down, until browned (about 7 min.). Transfer
to a plate, skin side up. Reduce heat to medium-low; add onions and garlic to the pan. Cook, stirring occasionally, until softened and browned
(about 5 min.). Increase heat to medium-high; add broth mixture. Stir to scrape up brown bits. Bring to a boil; add chicken back to the pan,
skin side up. Move skillet to a preheated 450° oven until chicken is done (about 12 min.). Transfer chicken to a serving platter; tent loosely
with foil. Return skillet to medium-high heat. Bring sauce to a boil; cook until thickened to the consistency of thin gravy (5-7 min.). Add
tomatoes; cook 1 min. Remove from heat and whisk in butter. Stir in peas. Scoop vegetables over chicken; spoon sauce over everything.
Garnish platter with sliced fennel bulb, fennel fronds, pea shoots, parsley and pepper. Serve immediately with rice.
Serves 4.
Find nutrition info online at www.kowalskis.com.
PAGE 3
Selection and availability of ingredients vary by market.
SIGNATURE
www.kowalskis.com
inspirations
T
he onset of summer seems as good an excuse
as any to have a party. But with beautiful
weather, al fresco activities, and family and friends
beckoning for our attention, we need an easy
menu that’s short on effort but long on great taste.
Kowalski’s Signature items provide perfect inspiration
for this easy, casual get-together. It features summer
staples like pulled pork and mango salsa as well
as our Crunchy Walnut Salsa di Parma – a fresh,
summery take on Salsa di Parmigiano – scooped
up with leaves of Belgian endive. This is a patio
party everyone will want an invitation to.
martini
with a
twist
Fans of gin and tonics and martinis
will love this refreshing summer
cocktail infused with herbal essence
from Farigoule French Liqueur, a thymeflavored liqueur available this summer
in our Wine Shops.
menu
FRESCO PORK QUESADILLAS
Crunchy Walnut Salsa di Parma
on Belgian endive
THYME MARTINIS
4 oz. vodka
3 oz. Farigoule French Liqueur
2 oz. cold Simple Syrup
1-2 tsp. fresh squeezed lime juice, to taste
- ice
2 lime twists, for garnish
2 very small sprigs Kowalski’s Fresh Thyme, for garnish
BERRIES ROMANOFF
TENDERLOIN CROSTINI
Combine vodka, liqueur, syrup and lime juice in a cocktail shaker over ice;
shake to combine. Strain evenly into two martini glasses; garnish each glass
with a lime twist and a sprig of thyme.
Makes 2.
SIMPLE SYRUP: Combine 1 cup sugar and 1 cup water in a small
saucepan over medium-high heat; bring to a boil, stirring to dissolve sugar.
Remove from heat; cool 30 min. Store, covered, in the refrigerator. Makes
about 8 oz. (1 cup).
PAGE 4
6
STORE CALENDAR 1
Entertaining this season? You’ll want to mark your calendar for the upcoming
SUMMER ENTERTAINING EVENT
coming May 16. We will be sampling all the best summer tastes and offering
ideas for all variety of summer entertaining occasions in every store from
11:00 a.m. to 4:00 p.m. We hope to see you there!
1 lb. Kowalski’s BBQ Pulled
Pork (from the Meat
Department), warmed
5-6 oz. shredded queso fresco
(from the Imported Cheese
Department)
6 (6") Kowalski’s Flour Tortillas
(from the Dairy Department)
TENDERLOIN CROSTINI
1K
owalski’s French Baguette, sliced ¾" thick on the diagonal
(24 slices)
- Kowalski’s Extra Virgin Olive Oil
1 lb. center-cut beef tenderloin
2 tsp. Kowalski’s North Woods Grill Seasoning Blend
1 cup mayonnaise
1 tbsp. capers, drained and rinsed
2 tsp. minced garlic
- pastry brush
- canola oil
- g arnishes: chopped fresh
cilantro and balsamic glaze
(such as Cucina Viva brand)
-K
owalski’s Mango Salsa
(from the Produce Department),
for serving
Brush one side of each baguette slice with oil. Arrange in a single layer
on a baking sheet. Bake in a preheated 350° oven 5 min. Turn and
continue baking for an additional 2 min.; remove from oven and set
aside. Rub tenderloin with seasoning; arrange on a broiler pan. Broil,
uncovered, until rare in the center (8-12 min.), turning once. Let stand,
covered, 10 min. before slicing ¼" thick. In a small bowl, combine
mayonnaise, capers and garlic. Arrange a slice of beef on each crostini;
top with aioli.
Makes 24.
Sprinkle about ¼ cup pork and 2 tbsp. cheese on half of each tortilla.
Fold tortillas in half; press gently. Using a pastry brush, very lightly
brush both sides of each tortilla with a bit of oil. Heat a nonstick grill
pan or griddle over medium heat; cook tortillas, 2 or 3 at a time, until
cheese melts and tortillas turn golden and lightly crispy (about 4 min.
total), turning once. Let rest 1 min. before cutting each quesadilla in
wedges. Garnish with cilantro and drizzle with balsamic glaze; serve
with mango salsa. Serves 6.
BERRIES ROMANOFF
¾cup Kowalski’s 100% Pure Fresh
Squeezed Orange Juice
½ cup sugar
⅓ cup triple sec
1 lb. fresh strawberries, stemmed, hulled
and quartered
¼lb. fresh raspberries, blackberries or
blueberries (or combination)
1 tbsp. orange zest
1 tsp. vanilla paste
In a large mixing bowl, whisk together juice, sugar and triple sec; stir in berries. Allow to
stand 30 min.; drain, reserving juices. Chill fruit in refrigerator. Add zest and vanilla paste
to the reserved juices in a small saucepan. Bring to a boil; reduce to low and simmer 8-10
min. until reduced by half (approx. ¾ cup). Cool syrup to room temperature; toss with
reserved fruit. Serves 4.
PAGE 5
Selection and availability of products and ingredients vary by market.
www.kowalskis.com
FRESCO PORK QUESADILLAS
JUST
Peachy
TASTY TIP
amed for the fact that they have a single hard “stone” in their center
rather than numerous seeds throughout, stone fruits are a summertime
favorite. The best fruits come from the West Coast of the United States
starting in early May, depending, of course, on the weather.
PEACHES
early May – August
NECTARINES
early May – August
RAINIER CHERRIES
late May – mid-July
BING CHERRIES
APRICOTS
late May – mid-August
early June – August
PLUMS early June – September
When selecting stone fruits, look for warm overall color and a pleasingly
sweet fragrance. Ready-to-eat fruit will yield slightly when pressed near the
stem end but should not be mushy. Fully mature stone fruit will soften and
continue to develop in flavor after harvesting, so keep it on the counter in a
single layer with breathing space between pieces until fully ripe. To delay or
slow ripening or to store fully ripe fruit for 2-3 days, store it in the refrigerator.
All stone fruits are best served at room temperature.
www.kowalskis.com
Peeling peaches, plums and nectarines is easier
than you think. Using a small, sharp paring knife,
make a small “X” in the bottom of the fruit,
slicing through the skin. Carefully lower fruit into
boiling water; blanch for 30-60 seconds
(larger, less ripe pieces need more time).
Using a slotted spoon, transfer the fruit to a bowl
of ice water to cool for 60 seconds. Using the
knife or your fingers, starting at the “X,” simply
slip the skins off. If this is difficult, you can
return pieces to the boiling water and repeat
the process for a bit longer.
N
FRESH PEACH SAUCE
1 lb. peaches, peeled and sliced
¾ cup peach or apricot nectar
¼ cup brown sugar
1 tbsp. water
1 tbsp. cornstarch
1 tbsp. cold unsalted butter
Combine first 3 ingredients in a large saucepan
over medium-high heat. Bring to a boil; reduce
heat to medium and cook 3 min. In a small
dish, whisk water into cornstarch; add to sauce
mixture and cook until thickened (about 2
min.). Remove from heat; stir in butter.
Serve warm.
Makes about 2 cups.
Find recipes for Shortcakes and Fresh Cherry Sauce on our
website at www.kowalskis.com.
PAGE 6
Selection and availability of products and ingredients vary by market.
PEACH AND PROSCIUTTO SALAD
3 Grilled Peaches (or nectarines)
3 oz. thinly sliced prosciutto
5 oz. mixed spring greens, arugula
or herb salad (or combo)
- Lemon-Honey Vinaigrette, to taste
- freshly ground Kowalski’s Black
Peppercorns, to taste
- mild, creamy fresh cheese, for
serving (such as Kowalski’s Fresh
Mozzarella, fresh ricotta, fresh goat or burrata)
- grilled sourdough bread, for serving
Slice peaches into wedges and arrange with prosciutto on top of greens.
Drizzle with vinaigrette and sprinkle with pepper. Serve with cheese and
grilled bread. Serves 4.
LEMON-HONEY VINAIGRETTE: In a small mixing bowl, whisk
together ¼ cup fresh lemon juice, ¼ cup Kowalski’s Extra Virgin Olive
Oil and 2 tbsp. Kowalski’s Pure Honey; season with freshly ground
Kowalski’s California Sea Salt and Black Peppercorns to taste.
Makes about ½ cup.
GOOD F
Mist or lightly brush cut sides of peaches with oil. Grill, cut side down,
directly over a grill heated to medium-high until dark grill marks form
(about 2 min.); turn over and cook until fruit reaches desired tenderness
(up to 5 min.).
USES FOR GRILLED STONE FRUIT
• Fill grilled peaches with vanilla ice cream or gelato;
drizzle with honey and sprinkle with crushed Kowalski’s
Rolled Oat Cookies.
• Serve with pound cake, cheesecake or angel food cake.
• Slice and serve on a ham sandwich or panini.
• Spread soft fresh cheese (such as mascarpone) on toast; top
with sliced grilled peaches and drizzle with balsamic glaze.
• Stir into yogurt.
ELEGANT FRUIT & CHEESE TART
1 ¼ cups graham cracker crumbs
1 cup sugar, divided
5 tbsp. unsalted butter, melted
12 oz. cream cheese, room
temperature
1 cup sour cream
1½
tbsp. fresh squeezed lemon
juice (from 1 lemon)
1 tsp. pure vanilla extract
- Kowalski’s Lemon Curd, to taste
- prepared fresh fruit, your choice
www.kowalskis.com
- ripe peaches, nectarines or plums,
halved and pitted
- canola oil, for grilling
S FOR G
OOD
OOD
GRILLED STONE FRUIT
In a medium mixing bowl, combine crumbs, ¼ cup sugar and butter; toss
with a fork until well blended. Press crumb mixture firmly onto bottom and
up sides of an 11" tart pan with removable bottom. Bake in a preheated 350°
oven until crust is golden-brown and firm to the touch (6-8 min.); cool
completely. Using an electric mixer, beat cheese until smooth; thoroughly
mix in remaining sugar, sour cream, juice and vanilla. Spread filling in cooled
crust; chill 4 hrs. Spread lemon curd over tart and top with fruit.
Serves 12.
Note:
• Find Kowalski’s Lemon Curd in the Bakery Department.
• Chop and stir into chicken or tuna salad.
Flavor Farmers
Peaches, nectarines, pluots and apricots come to us from the Jackson
family’s orchard, the largest family-owned growing, packing and shipping
operation in California’s San Joaquin Valley. In today’s age of technology
and mass-produced fruit, their Cornerstone label stands alone. This
fifth-generation family business nurtures fruit from bloom to harvest so that
only fruit of perfect color and finest flavor reach Kowalski’s customers.
The Cornerstone farmers consistently explore new ways to grow the
best fruit and offer distinctive, matchless eating experiences for their
consumers. These days that means investing in innovative breeding
programs and perfecting proprietary varieties. Grower Brent Jackson
explains, “We take big risks for high flavor rewards.”
PAGE 7
MEETg DRIFTERS!
K
GRILLED SALMON
4 Kowalski’s Sweet Egg Buns (from the Bakery Department),
split horizontally
- room temperature unsalted butter
4 pieces Grilled Salmon (approx. 4 oz. each before cooking)
- sweet chile sauce (such as Thai Kitchen Sweet Chili Sauce), to taste
- garnishes, to taste: Sriracha mayo (such as Lee Kum Kee brand), thinly
sliced English cucumbers and radishes, Bibb lettuce and watercress
- skin-on salmon fillet(s)
- Kowalski’s Extra Virgin Olive Oil
- kosher salt and freshly ground Kowalski’s
Black Peppercorns, to taste
Spread cut sides of each bun with a small amount of butter; cook, cut side
down, on a nonstick griddle heated to medium until golden and lightly
toasted. Grill salmon according to Grilled Salmon recipe; use a pastry
brush to glaze salmon with sauce in last few minutes of cooking. Serve
salmon on toasted buns with desired garnishes.
Serves 4.
GOOD F
S FOR G
OOD
SUMMERY THAI SALMON SANDWICH
OOD
www.kowalskis.com
owalski’s Copper River Salmon is provided by Mike and Nelly Hand, owners
of “Drifters Fish.” Fishing the beautiful Copper River and Prince Willam Sound
on their 27-foot gill-netting boat called the Sprite, this husband and wife team from
Cordova, Alaska, uses unique practices for catching and processing their salmon,
methods that are far from the norm for Copper River fishing. Aside from special
techniques for catching and processing the fish, they also keep the fish layered
on ice while on board. Most boats on the river don’t carry ice because it costs
more in fuel to haul it and allows for less fish on the boat. And unlike most of the
Copper River salmon found elsewhere, ours is flown directly to the Twin Cities from
Cordova; other retailers wait 3-5 days while their fish is trucked from Alaska.
Brush salmon lightly with oil and season with salt and pepper; grill fish,
skin side down, over medium-high heat until flaky and opaque throughout
(10-15 min, depending on thickness of fish). Transfer salmon to a platter,
leaving skin behind.
Note:
• Fillets less than 1" thick typically do not need to be flipped during
cooking. For thicker pieces or if grill marks are desired, start fish skinside up and flip when dark grill marks form and fish releases easily from
the grates.
Nutrition Information per Serving:
Total Calories
250
Total Fat
13 g
Saturated Fat
3g
Sodium
70 mg
Salmon is a remarkably great source of vitamin
D, providing 200% of your Recommended Daily
Value, not to mention all the wonderful omega-3
fats swimming around in that fillet!
with
This special sandwich deserves a special
wine, such as Riesling Kabinett, a light,
elegant German white.
Selection and availability of products and ingredients vary by market.
PAGE 8
Rich, succulent salmon is by far the Kowalski’s fish lover’s most
beloved fish. The most popular offerings are seasonally available
wild Alaskan salmon from the Copper River and craft-raised
salmon from Skuna Bay, British Columbia, which is available year
round. Both are the best quality salmon in their category and
make delicious mealtime choices.
Rising out of the Copper Glacier on the northeast side of Mount
Wrangell in the Wrangell Mountains, the wild, rushing Copper River
empties 300 miles away into Prince William Sound at the town of
Cordova. Every year, 2 million salmon use these pristine waters
for spawning. Copper River salmon are challenged by the river’s
length and strong, cold rapids, making the fish especially strong,
robust creatures with a healthy store of natural oils and body fat.
These qualities make this salmon among the richest, tastiest fish
in the world. It’s also one of the healthiest. Rich in selenium and
a good source of niacin, a 3 oz. portion provides 70% of the daily
recommendation of vitamin B12.
Kowalski’s Signature
Salmon Burgers
Whether you choose to cook them on a griddle or bake
them in the oven, these customer favorites, made with
wild Alaskan sockeye salmon, are ready in about 10
minutes. They’re great on a lightly grilled Kowalski’s
Wheat Hamburger Bun with Kowalski’s Dill Dip (in the
Grab & Go Section of the Deli Department). A little
shredded cabbage will add a fun, crunchy element to
this scrumptious sandwich. Several terrific flavors
are available.
These popular items are available in the
Seafood Department.
Find a recipe for Honey-Balsamic Glaze on our website at www.kowalskis.com.
great
glazes
for
SHALLOT-JALAPEÑO GLAZE
2 tsp. Kowalski’s Extra Virgin
Olive Oil
1 small shallot, very thinly sliced
½ jalapeño pepper, finely minced
GRILLED SALMON
MAPLE-ORANGE GLAZE
½ cup rice vinegar
3 tbsp. Kowalski’s Pure Maple Syrup
HIDDEN GEM:
3 tbsp. orange juice
Combine ingredients in a small saucepan over medium-high heat;
bring to a boil. Reduce heat to low and simmer, stirring occasionally,
until reduced to about ¼ cup (about 15 min.). Remove sauce from
heat and cool to room temperature before using. Sauce may be stored,
covered, in the refrigerator for up to 3 days.
Makes about ¼ cup.
PAGE 9
¼ cup rice vinegar
2 tbsp. sugar
2 tsp. tamari
Heat oil in a small saucepan over medium heat; sauté shallots and
jalapeño until very tender (about 7 min.). Add vinegar, sugar and tamari.
Increase heat to medium-high heat; bring to a boil. Reduce heat to low
and simmer, stirring occasionally, until reduced to about ¼ cup (about
10 min.). Remove sauce from heat and cool to room temperature before
using. Sauce may be stored, covered, in the refrigerator for up to 3 days.
Makes about ¼ cup.
A note about gluten: When gluten-free tamari is used, this recipe is
gluten free.
Selection and availability of products and ingredients vary by market.
www.kowalskis.com
The first shipment of Copper River salmon is expected in the Twin
Cities in mid- to late-May. For salmon lovers, this highly prized
catch is one of their most highly anticipated products every year.
Fans eagerly await its arrival and enjoy the Copper River season
while it lasts, which is usually less than 6 weeks. Kowalski’s
Copper River salmon is pin-bone free, processed the day it is
harvested and delivered directly to us, making it the freshest
choice in town.
Super Summer
SAUSAGES
Y
www.kowalskis.com
ou might call Big Steer Meats a typical corner butcher
shop. You might also call them successful. This year
they’re celebrating 37 years serving the Twin Cities. Demand
for their top-quality product has grown so much in recent
years that this small local producer, currently located in a
former 7-Eleven on St. Paul’s East Side, broke ground in
March on a $1M expansion to convert an adjacent property
into a new 4,100 SF processing facility.
Big Steer has been a long-term partner for Kowalski’s,
whose customers are certainly driving demand. Originally the
family-owned company produced only Kowalski’s smoked
meat snacks (such as beef and venison sticks, summer
sausages and jerky) and a variety of great flavors of smoked
sausages. These days, however, Big Steer also provides all
of Kowalski’s fresh links and bulk ground sausage, including
Italian and breakfast sausages as well as seasonally available
fresh Cajun Andouille, Polish and Swedish sausages.
The fresh sausage program includes links like Kowalski’s
Signature Bratwurst and Summit Maibock Beer Brats as well
as summer-only selections and many customers’ favorite brat:
Bacon Blue Cheese. Of course, all of Kowalski’s sausages
are made with Kowalski’s Signature All Natural Pork and
contain no sodium nitrates, preservatives or fillers.
A loyal customer following, great service, incredible product
and a growing business mean Big Steer owner Charlie Cory
has a lot to be proud of. He says, “Our sausages are made
with meat that has been raised with no growth stimulants or
antibiotics. Smoked sausages are smoked in small batches
in our in-store smoker, using a hickory wood blend, on a
daily basis.”
For summer, Charlie highly recommends Kowalski’s Smoked
Weiners. “Their natural casing gives you that characteristic
snap when you bite into them. They have an old-fashioned
quality that many people are looking for.”
TASTY TIP
Keep your brats and sausages from curling up
on the grill by inserting a skewer from one end
through the other. If you’re using wooden
skewers, be sure to soak them at least 30
minutes before use so they don’t burn.
PAGE 10
E I DEAS
UNIQUfor
YELLOW RICE PILAF WITH POLISH SAUSAGE
BRATS
1 ½ cups basmati rice
2 ¼ cups water
1 tsp. ground turmeric
½ tsp. ground cumin
1 cup frozen peas and carrots or other frozen mixed vegetables
1 tbsp. Kowalski’s Extra Virgin Olive Oil, plus more for finishing
the dish, if desired
12 oz. Kowalski’s Signature Cracked Pepper Polish Sausage,
sliced on the diagonal into ¼" thick pieces
- kosher salt and freshly ground Kowalski’s Black Peppercorns,
to taste
- ground paprika (optional)
BEYOND KRAUT AND MUSTARD, THESE IDEAS WILL TAKE ANY
BRAT FROM HO-HUM TO HUM-DINGER IN A JIFF!
THE FOODIE: Robert Rothschild Farms Balsamic
Caramelized Onion Spread, crumbled fresh goat cheese and
mixed baby greens
THE COBB: Blue cheese dressing, chopped tomatoes,
avocado slices, crumbled bacon and chopped red onion
Prepare rice in a rice cooker using water, turmeric and cumin. While
rice cooks, prepare vegetables according to pkg. instructions; set
aside and keep warm. Heat oil in a large skillet over medium-high
heat; sauté sausage until dark golden on the edges and heated through
(6-8 min.). In a large mixing bowl, toss hot rice with vegetables and
sausage. Drizzle with additional olive oil, if desired; season with salt
and pepper to taste. Garnish with paprika, if desired.
Serves 4.
THE NEW REUBEN: Swiss cheese, sauerkraut and
Thousand Island dressing on a demi pretzel roll
PIZZA BRAT: Kowalski’s Pizza Sauce, Kowalski’s
Shredded Mozzarella Cheese, Kowalski’s Parmesan Cheese
and dried oregano
THE MEDITERRANEAN: Roasted red pepper strips,
chopped olives, fresh chopped basil, Kowalski’s Extra Virgin
Olive Oil, salt and pepper on naan
Try this with an earthy red, such as
Spanish Monastrell.
Baked beans • Mac & cheese
Kimchee
Alfalfa sprouts or pea shoots
Crushed pineapple • Creamed corn
Thai sweet chile sauce
Chopped green olives
Kowalski’s Pimento Cheese Spread
Kowalski’s Mango Salsa • Coleslaw
Banana, Peppadew™ or Hungarian
sweet peppers
Kowalski’s Roasted Red Pepper Hummus
Kowalski’s Guacamole
Boar’s Head Chipotle Gourmaise
Refried beans • Potato salad
Stonewall Kitchen Spicy Corn Relish
or Chile Con Queso
French fried onions
PAGE 11
Selection and availability of products and ingredients vary by market.
www.kowalskis.com
with
A FEW MORE “OUT THERE”
SAUSAGE AND DOG TOPPERS FOR
EXTRA-ADVENTUROUS EATERS:
EDITOR’SPicks
meet your matcha
Matcha powder from matcha LOVE™ is stone-ground tea powder that
brings a modern take to an ancient ritual. It’s available in flavor profiles
that span the spectrum from bright and lively to most complex. Find it
with the looseleaf and bagged teas in the Grocery Department.
www.kowalskis.com
BOLD BLENDS
Bhuja Snacks from Majans are ablaze with taste and goodness.
These bold, exotic blends of crispy-crunchy snack nibbles include
multigrain noodles, peas, peanuts, sultanas, rice crackers and
chickpeas. They’re also gluten free and Non-GMO Project Verified.
Find them in the Grocery Department.
spiral
SLICER
Create endless julienne strips
with a single turn! This fun tool from
Harold Imports works with carrots,
zucchini, cucumbers, summer
squash and much more. Find it in the
Marketplace Department.
New
THE
CRAFT BREW
Locally made Prohibition Kombucha is made using modern brewing
and winemaking techniques from rare botanicals, tropical juices and
direct-sourced, handpicked Chinese teas from small family farms.
This long-fermented and perfectly aged probiotic tea tonic is crisp,
complex and exquisitely refreshing. The aroma and flavor reflect the
mountains, forests, soils and waters where the teas are grown. Each
flavor is carefully crafted to amplify each tea’s identity and seasonality.
Look for it in the Grocery Department.
Selection and availability vary by market.
SAVORY SUMMER SNACKS
Original and Cheese-flavored Crispy Mixes from Harvest Stone are
made with great-tasting nibbles like smoky Cheddar corn chips with
flax, Asiago flatbread crisps, savory multi-seed chips and roasted
garlic popped chips. This crispy, crunchy, gluten-free snack is
available in the Grocery Department.
PAGE 12
Summer
SIPPING
Ayala’s Herbal Tea gets big
flavor from exotic ingredients.
These ready-to-drink iced
teas are certified organic
and naturally caffeine- and
calorie-free. Find them in the
Grocery Department.
THE
Very Best
BREAKFAST
Our unique collection of greeting cards not only features locally
designed and printed cards, but they’re also sourced from local
publishing companies that are often owned and operated by
homegrown artists. This season you’ll find cards perfect for
moms, dads, brides, teachers, graduates or any special
someone on your list in the Gift Department.
May brooks and trees and singing hills join in the
chorus too, and every gentle wind that blows
Irish Blessing
send happiness to you.
BIGBLOSSOMS
Lilies’ iconic blooms are especially fragrant
and make beautiful additions to summer
arrangements or displayed all on their own.
You’ll find seasonal flowers like hydrangeas,
peonies, roses, lilies and more all summer
long in the Floral Department.
BOOST
Nature’s Path Organic Qi’a is a warm
way to fuel your day. This non-GMO
Project Verified cereal is made with
gluten-free oats, chia, buckwheat
and hemp and features amaranth,
quinoa and coconut. Packed with
plant-based protein, fiber and
omega-3s, it’s a super-powered
choice for long-lasting energy.
Find it in the Grocery Department.
give it a
SHOT
All natural matcha LOVE™
tea shots are Non-GMO
Project Verified. They’re
available unsweetened or
lightly sweetened with real
cane sugar for a milder yet
authentic matcha experience.
Find matcha LOVE™ in the
Grocery Department.
PAGE 13
www.kowalskis.com
Send
R ED H O T
Cocktails
G
et caught red-handed with one of our new summer
drink recipes inspired by our favorite rose-colored
fruit. Whether you say “toe-may-toe” or “toe-mah-toe,”
you’ll say “yum” when you try this trio of tomato-based
cocktails. They’re just perfect for warm-weather sipping.
TOMATO MARGARITA – A twist on a classic fruity
margarita, this aromatic drink is surprisingly refreshing
thanks to a fresh lime syrup and the floral, citrusy
essence of orange liqueur.
www.kowalskis.com
SPICY BLOODY MARY – With a kick from
a hearty dose of Worcestershire, grated
horseradish and two kinds of pepper
(cayenne and black), you may opt out of
hot sauce or a spicy beef stick! Load
your glass with as many goodies
or as few as you like – this drinks
beautifully on its own, owing to a
nice amount of fresh lemon and lime juices.
MICHELADA – Cross a Bloody Mary with a brown or
dark ale and you’ll have this classic Mexican favorite.
Be sure to make it the authentic way and combine the
tomato base and beer before serving. The same effect
cannot be achieved by topping the tomato concoction
with beer in the glass.
SPICY BLOODY MARYS
3 cups cold V8® Original 100% Vegetable Juice
8 oz. cold vodka
¼ cup freshly squeezed lime juice
¼ cup freshly squeezed lemon juice
⅓ cup Worcestershire sauce
1 tsp. grated horseradish
½ tsp. freshly ground Kowalski’s Black Peppercorns
¼ tsp. cayenne pepper, more or less to taste
- garnishes, to taste: hot sauce, celery seeds, dill pickles,
green olives, cocktail onions, beef sticks, celery stalks,
fully cooked cocktail shrimp, crispy bacon strips and
lemon or lime wedges
TASTY TIP
In a 2 qt. pitcher, thoroughly whisk together all
ingredients except garnishes. Add ice to the pitcher or
pour over ice in individual highball glasses. Garnish
individual servings to taste.
Serves 4.
Make it a Bloody Maria by substituting
tequila for the vodka.
Selection and availability of products and ingredients vary by market.
PAGE 14
www.kowalskis.com
MICHELADAS
2 tbsp. kosher salt
½tsp. Kowalski’s Ancho or
Chipotle Chile Powder
5 lime wedges, divided
2 cups cold Clamato Tomato
Cocktail
¼ cup freshly squeezed lime juice
TOMATO MARGARITAS
1 ½ tsp. Worcestershire sauce
1 tsp. tamari
½tsp. hot sauce, plus more for
finishing the cocktails
1 ½ cold bottles (12 oz. each)
brown ale
Mix salt and chile powder on a flat rimmed dish. Moisten the rim
of 4 highball glasses with a lime wedge; dip rims in salt mixture.
In a 2 qt. pitcher, thoroughly whisk together next 5 ingredients.
Pour in beer, taking care to minimize foaming; whisk gently to
combine. Pour over ice in individual glasses. Garnish individual
servings with a lime wedge and hot sauce to taste.
Serves 4.
2 tbsp. kosher salt
½tsp. Kowalski’s Ancho or
Chipotle Chile Powder
5 lime wedges, divided
6 oz. tequila blanco
4 oz. Cointreau (or triple sec)
1 cup cold Lime Sour
1½
cups strained cold
tomato juice
- cherry tomatoes, for garnish
Mix salt and chile powder on a flat rimmed dish. Moisten the rims of 4
margarita or martini glasses with a lime wedge; dip rims in salt mixture.
Fill a 2 qt. pitcher with ice; add next 4 ingredients and whisk briskly to
combine. Pour over ice into prepared glasses. Garnish individual
servings with a lime wedge and cherry tomatoes to taste.
Serves 4.
LIME SOUR: Bring 1 cup freshly squeezed lime juice and ½ cup sugar
to a boil in a medium saucepan over medium-high heat, stirring to
dissolve sugar. Remove from heat; cool 30 min. Store, covered, in the
refrigerator. Makes about 1 cup.
PAGE 15
T
flavorfulfeta
rue “feta” cheese is a Protected Designation of Origin
(PDO) product, meaning that in order to qualify to be
called feta, the cheese must be made in Greece, specifically
in the areas of Thrace, Macedonia, Epirus, Thessaly, the
Peloponnese or the island of Lesbos. It must be made
primarily of sheep’s milk but may contain up to 30 percent
goat’s milk; products made with more goat’s milk tend to
be drier. Greek feta is typically salty, tangy, rich and creamy.
www.kowalskis.com
No matter where it is made, basic characteristics of fetastyle cheese don’t change; they possess some level of
salty-tanginess with a milky, creamy yet crumbly texture.
Still, there are slight variances in flavor and consistency
depending on what type of milk is used (cow, sheep or
goat) and where the cheese comes from.
A LOOK AT A VARIETY OF FETA-STYLE CHEESES:
French: Usually made with excess sheep’s milk that is not
used for making Roquefort, French feta is typically mild and
creamy. Some goat’s milk feta is also made in France and
can be slightly drier and tangier.
Israeli: This full-flavored, creamy, not-too-salty feta is made
from sheep’s milk.
American: American versions of this cheese can be made
with sheep, goat or even cow’s milk. Usually the predominant
flavor is tangy, and the texture is more crumbly than other
types of feta.
Spanish: Very creamy and not too salty with an intense
goat’s milk flavor. Kowalski’s Spanish Feta comes in
uniquely shaped round discs.
Bulgarian: More salty than Israeli feta, this sheep’s milk
cheese is tart and creamy but firmer than French feta.
PAN-FRIED FETA WITH HONEY AND ROSEMARY
2 tbsp. flour
1 tbsp. cornmeal
1 tsp. finely minced fresh rosemary, plus more for garnish
2 tbsp. Kowalski’s Pure Honey, warmed for 30 sec. in the microwave
2 tsp. freshly squeezed lemon juice
½ tsp. freshly grated lemon zest, plus more for garnish
8-10 oz. slice feta (about ½" thick)
1 tbsp. olive oil
- freshly ground Kowalski’s Black Peppercorns, to taste
- crusty bread or crackers, for serving
In a small mixing bowl, whisk flour with cornmeal and
rosemary; set aside. In a small mixing bowl, whisk together
warm honey, lemon juice and zest; set aside. Dry cheese
thoroughly with a paper towel; dust liberally with flour
mixture, gently tapping off excess. Heat oil over medium
heat in a medium nonstick skillet; fry cheese until golden
(3-4 min. per side), turning once. Move to a serving platter
and garnish with honey mixture, lemon zest, rosemary and
pepper. Serve immediately with bread or crackers. Serves 6.
PAGE 16
½tsp. freshly ground Kowalski’s
Sea Salt, plus more for finishing
the dish
- freshly ground Kowalski’s Black
Peppercorns, to taste
3 oz. feta cheese, cut into chunks
or crumbled
- fresh basil, to taste
GOOD F
2-3 heirloom tomatoes, to taste
2 ears fresh corn, shucked
1 cucumber, peeled and thinly sliced
½red onion, cut into thin halfmoon-shaped slices
2 tbsp. Kowalski’s Extra Virgin
Olive Oil, plus more for finishing
the dish
1 tbsp. fresh lime juice
OOD
S FOR G
OOD
FRESH SUMMER SALAD
Cut tomatoes into wedges; place in a large salad or mixing bowl. Cut corn
kernels from cobs; discard cobs. Add corn kernels, cucumber and onion to
salad bowl. Drizzle salad with oil and lime juice; toss gently. Season with
salt and pepper; toss again. Add cheese; toss gently. Garnish with fresh
basil; drizzle with additional oil and sprinkle with additional salt and
pepper to taste. Serve immediately. Serves 4.
A good source of potassium, calcium
and vitamins A, C and K.
ORZO AND FETA SALAD WITH DILL
- freshly ground Kowalski’s Black
Peppercorns, to taste
2 cups halved cherry tomatoes
6 oz. crumbled feta
www.kowalskis.com
1 cup orzo
3 tbsp. extra virgin olive oil
½cup finely chopped fresh dill,
plus extra for garnish
1 tsp. freshly grated lemon zest,
plus extra for garnish
OOD
S FOR G
OOD
GOOD F
Nutrition Information per Serving:
Total Calories
190
Total Fat
12 g
Saturated Fat
4g
Fiber
3g
Sodium
468 mg
Prepare orzo according to pkg. directions. In a large mixing bowl, toss
orzo with oil; loosely cover with plastic wrap and cool completely in the
refrigerator. Add dill and lemon zest to pasta; toss. Season with pepper
to taste. Fold in tomatoes and feta; garnish with additional dill and
lemon zest. Serves 4.
Nutrition Information per Serving:
Total Calories
360
Total Fat
20 g
Saturated Fat
8g
Fiber
3g
Sodium
606 mg
This recipe is rich in bone-building calcium,
several B vitamins and vitamins A, C and K.
2 cups halved cherry tomatoes
2 cups chopped mango
½ cup chopped, peeled cucumber
6 thinly sliced radishes
½red onion, cut into thin
half-moon-shaped slices
3-4 oz. feta cheese, cut into chunks
or crumbled
S FOR G
OOD
OOD
3 tbsp. fresh lime juice
3 tbsp. Kowalski’s Extra Virgin
Olive Oil
2 tsp. sugar
½tsp. freshly ground Kowalski’s
Sea Salt
- freshly ground Kowalski’s Black
Peppercorns, to taste
GOOD F
CHERRY TOMATO AND MANGO SALAD WITH FETA
In a medium mixing bowl, whisk together juice, oil and sugar; season
with salt and pepper to taste. Add next 5 ingredients; toss. Season with
additional pepper to taste. Fold in feta. Cover and chill until ready to serve.
Serves 4.
Nutrition Information per Serving:
Total Calories
230
Total Fat
15 g
Saturated Fat
5g
Fiber
3g
Sodium
472 mg
This recipe provides nearly all the vitamin C
you need in a day, plus it’s a good source of
beta-carotene, potassium and vitamins E and K.
PAGE 17
Selection and availability of products and ingredients vary by market.
SUPERSPUDS
P
otato salad is a picnic standard for a
reason – everyone loves potatoes! But
this summertime favorite still has a little room
for improvement. Perfect your technique and
punch up your most-loved basic recipe with
a few unique add-ins.
PERSONALIZED POTATO SALAD
3-3 ½ lbs. unpeeled new, baby or fingerling
potatoes (or combination)
¼ cup rice vinegar
- Basic Potato Salad Dressing
- your choice of mix-ins (see list)
www.kowalskis.com
Place potatoes in a large deep pot, cover with cold
salted water. Bring to a boil over high heat; cook
until barely tender. Drain; cool at room
temperature until cool enough to handle. Toss
warm potatoes with vinegar; cut into evenly sized
pieces of approximately the same shape (slices,
cubes, etc.). Toss with dressing and any other
ingredients. Refrigerated, covered, several hrs. up
to 3 days before serving.
Serves 6.
BASIC POTATO SALAD DRESSING: In a
small mixing bowl, whisk together 1 cup of
mayonnaise, 3-5 tbsp. of mild vinegar to taste (try
flavored vinegars, too), 1 ½ tsp. kosher salt and ¾
tsp. coarse ground black pepper; keep refrigerated
until ready to use.
Suggested Mix-ins:
1-2 cups chopped red bell pepper
1-2 cups thinly sliced celery, including leaves
½ cup diced red onion
1 cup thinly sliced green onion
1 cup chopped sun-dried tomatoes
½ cup warm smoked salmon
½ lb. cooked pancetta, diced
3-4 hard-boiled eggs, diced
¾cup finely chopped fresh herbs (such as dill,
Italian parsley, basil or chives)
3 tbsp. capers
2 tbsp. chopped sweet pickled peppers
This season pick up everyone’s favorites,
Aunt Nettie’s Potato Salad and Country
Style Potato Salad, in the Deli Service
Case. You’ll also find pre-packed containers
of these tasty potato salads, ready to tote to
a backyard barbeque or cookout, in the Grab
& Go Case in the Deli Department:
DILL POTATO SALAD – Tender red
potatoes, red onion and celery are dressed
with a fresh, herbaceous dill dressing in this
twist on a classic potato side dish.
TRI-POTATO SALAD – We’ve combined red, Yukon gold and sweet potatoes in a tangy
sour cream and mayonnaise dressing for a colorful variation on a traditional favorite.
ROASTED SWEET POTATO SALAD (shown above) – About as far from traditional
potato salad as you’ll get, this flavor fest combines roasted sweet potatoes, zesty red
and green bell peppers and sharp red onion with a tangy, smoky chile-infused dressing.
Selection and availability of products and ingredients vary by market.
PAGE 18
Notes:
• You can also try sweet potatoes or other large
potatoes, but peel them first and cut them into
large chunks before cooking.
• The amount of dressing required will vary
depending on the choice and amount of mix-ins
used. Reserve extra to moisten the salad just
before serving, especially if you are refrigerating
the salad for more than 24 hrs.
KOWALSKI’S
is
SMOKIN’
O
this summer
ur Woodbury market smells even better than ever
with the addition of our own in-store BBQ
smokehouse this past winter. Every day we’re cranking
out slow-smoked beef brisket, baby back ribs, spare ribs,
pulled pork, burnt ends, chicken, wings and much more.
Chef Blomberg explained the reason Kansas City BBQ
was targeted: “They do everything. Texas does beef,
Carolina does pork, Memphis does ribs, but Kansas City
does it all – beef and pork, plus turkey, ham, chicken and
fish. Plus,” says Blomberg, “Kansas City sauce is a little
sweeter, and people around here seem to like that.”
SLAW SEASON
Sweet Kansas City BBQ pairs perfectly with tart and
tangy coleslaw. This season you’ll find our newest slaw
creation, Sunny Super Slaw (shown above), in the Deli
Department. It’s a healthy blend of kale, kohlrabi,
Brussels sprouts, broccoli, red cabbage and carrots
dressed with an orange-sesame dressing and flecked
with chewy dried apricots and sunflower seeds. Look
for it with creamy, herb-packed Herbed Coleslaw and
tart and tangy Cider Slaw, featuring apples, cranberries
and a light apple cider vinaigrette.
KC
STYLE
The workhorse of the Kowalski’s smokehouse is a
Southern Pride Rotisserie Smoker, a gas-heated wood
smoking unit that can handle about 48 racks of ribs,
pork butts or chickens at a time. Racks smoke about 3
hours, pork butts anywhere from 12-14 hours each. Chef
Blomberg is currently preparing about 140 lbs. of
smokehouse delectables per week. All of Kowalski’s
smokehouse selections are prepared with true Kansas
City-style methods and flavors, using hickory logs that
smoulder perfectly. Of course, they have no antibiotics or
added hormones and no artificial preservatives. You can
buy Heat & Eat BBQ in the Woodbury Meat Department
as well as ready-to-eat hot BBQ options in the
Woodbury Deli Department.
Just what differentiates KC BBQ from other regional BBQ? It’s largely the sauce. Kansas
City sauces are thick and sweet, typically with a tomato-molasses base. This contrasts with
Texas-style sauce, which is also tomato-based but is generally more peppery, often with a
smoky essence. More unusual but equally delicious is Carolina-style sauce. It’s vinegary and
particularly tangy.
PAGE 19
Selection and availability of products vary by market.
www.kowalskis.com
Last year Kowalski’s Meat Director Boyd Oase and
Smokehouse Chef Jeff Blomberg traveled to Kansas City
to learn from the best, visiting and meeting with pitmasters
from notable restaurants like Q39, Arthur Bryant’s, Gates,
Joe’s Kansas City, BB’s Lawnside and Fiorella’s Jack
Stack. They also made a stop at the largest BBQ company
in the world, American Royal.
S
L
A
K
W
O
K Your I’S:
F
FARMER’S
MARKET
www.kowalskis.com
or over 10 years, Kowalski’s Markets has partnered
with Untiedt’s Vegetable Farm to offer our customers
the freshest local produce during the Minnesota growing
season. These two family-based businesses are partnering
once again to offer customers the opportunity to be
part of a Community Supported Agriculture (CSA)
program, with weekly pickup options at each of our nine
Kowalski’s Markets.
Since starting the CSA in 2010, Untiedt’s has seen
phenomenal growth as the demand for fresh and local
produce continues to grow. Partnering with Kowalski’s to
offer convenient pickup locations throughout the metro will
make this CSA accessible for more consumers.
The CSA will run for 17 weeks, beginning mid-June. Each
week members will get a minimum of 7-8 different types of
fruits and vegetables. There is an option for a half share,
which feeds 2-3 people, or a full share, which feeds 4-6.
Buying into a CSA allows members to have a connection
with a farm and understand where and how their produce
is grown. Untiedt’s grows over 50 different crops that are
included in the CSA throughout the season.
On a daily basis, Untiedt’s Vegetable Farm, Inc., a thirdgeneration family farm located in Waverly, Minnesota,
perseveres in achieving its goal of family, employee and
agricultural harmony. Minnesota grown, hand-harvested,
locally and sustainably produced, and stewardly decisionmaking all describe just what Untiedt’s Vegetable Farm
attempts to achieve in relationship to this good earth.
Education is one of Untiedt’s most important farm products, and
thus Untiedt’s encourages farm visits. For additional information on
open house dates, CSA sign-up information and more details on how
the program works, please call (763) 658-4672 or visit
www.untiedtswegrowforyou.com/csa. Share availability is limited,
so sign up early!
DID YOU KNOW?
Like Untiedt’s, many of our local partners started out
at local farmer’s markets around the Twin Cities, and
some even continue to participate. Below are but a few
examples of the vendors you can find every day, rain or
shine, all under one roof in your local Kowalski’s Market:
GOOD QUESTION
What is a CSA?
Becki’s Olive Salsa
Deena’s Gourmet Hummus
Fireside Orchards
Gramps & Sammy’s Pesto
Philia Feta
Salad Girl
Bare Honey
Sauce Anna Lisa
Community Supported Agriculture (CSA)
consists of a group of people who pledge
at the beginning of the season to support
a farming operation, resulting in a
relationship where the grower and
consumer share in the farming risks
and rewards.
PAGE 20
Shepherd’s Way Farm
Groveland Confections
Sonny’s Ice Cream
Buddy’s Nut Butters
Jonny Pops
Curt’s Salsa
Bliss Granola
peek
TAKE A
Last year’s weekly CSA boxes were a delight for
subscribers – a fresh, beautiful bounty, always
with a few unique types and varieties of produce
and even a few surprises. Here’s a list of some of
the locally grown goodness enjoyed in 2014:
CARROTS • ONIONS
HEIRLOOM TOMATOES
CUCUMBERS • ZUCCHINI
SIGNATURE PRODUCT FOCUS:
YELLOW SUMMER SQUASH
BEETS • SWEET CORN
GRAPE TOMATOES
LIVE HERBS • KOHLRABI
LETTUCES • RADISHES
STRAWBERRIES
CANTALOUPE
ASPARAGUS • BROCCOLI
BABY RED POTATOES
WATERMELON
And don’t miss our newest cake, Rhubarb-Ginger Buckle.
No fruit says spring in Minnesota like rhubarb – it’s the first to
emerge every year. This simple, moist cake is tangy and lightly
sweet with just a wisp of ginger in the background. Often
compared to coffee cake, a buckle usually contains fresh fruit
and a crumb topping. It’s obviously great for brunch, but it
also makes a great spring/summer dessert cake and a lovely
alternative to a traditional frosted layer cake.
GREEN BEANS • PEPPERS
SUGAR SNAP PEAS
RASPBERRIES
BRUSSELS SPROUTS
EGGPLANT
ENGLISH PEAS
TURNIPS • GARLIC
HONEY • RASPBERRY JAM
MAPLE SYRUP
LEEKS • KALE
SWISS CHARD • CABBAGE
APPLES • WINTER SQUASH
SWEET POTATOES
DID YOU KNOW?
JALAPEÑOS • TOMATILLOS
With our “Keep in Touch” program, Kowalski’s regularly
offers the opportunity for customers to try Signature
items with our compliments. Information on how you
can join the “Keep in Touch” program is available in
your local market.
2015 products will vary.
PAGE 21
Selection and availability of products vary by market.
www.kowalskis.com
The pie of summer has arrived. Our newest Signature pie
has all the flavor of those great little malted ice cream cups
you get at the ballpark in a summery chocolate cream pie.
Chocolate Malt Pie is a flavor sensation that’s perfect for
the season. Pick one up for your favorite chocolate lover
in the Bakery Department.
GOOD F
OOD
S FOR G
OOD
HAPPY
EATING:
good foods for good health
ON YOUR TERMS
www.kowalskis.com
O
Susan Moores, M.S., R.D. | [email protected]
ur Good Foods for Good Health program has your name
on it. It has all the makings of a personal insurance
policy. Utilizing our program can help support a strong and
healthful future for you and your family.
for Good Health seal. That doesn’t need to knock them out
of contention as good choices. Many likely have beneficial
aspects to them but for one reason or another fall a bit shy of
meeting our program’s criteria.
There are hundreds of items in our stores that sport our
Good Foods for Good Health seal, making it easy for you to
confidently pick delicious foods that help your health. We’ve
looked at the labels, read the ingredient lists and learned
about these foods’ wholesome natures to discern if they will
do right by you.
That’s where you come in. You can make the call on these
“runner-ups” (those foods you want to eat or would like to try).
There are loads of “almost made it” Good Foods for Good
Health options around the store. You can put them in your
cart and feel good about doing so. Here are tips for selecting
“close enough” choices in five categories where there are
quite a few “almost” Good Foods for Good Health selections.
However, with thousands of foods available in our markets,
chances are some of your favorites won’t have a Good Foods
Yogurt
According to recent reports1, some of the saturated fat
in dairy foods may not be as worrisome for heart health
as was once thought. If you wish to broaden your yogurt
options, you can include full-fat varieties of plain yogurts
or enjoy others from Noosa®, Maple Hill Creamery or
Dreaming Cow Creamery. These full-fat yogurts have
a reasonable amount of added sugar and no artificial
ingredients. As you look at other options, keep sugar
in check by selecting those with less than 24 g per 6
oz. serving (unless whole fruit is in the yogurt) and steer
clear of ones with artificial substances. They’re easy to
recognize because you won’t recognize some of the
listed ingredients as food.
VARIABLES TO WATCH:
• Artificial ingredients
• Fiber content
• Added sugar
VARIABLES TO WATCH:
• Saturated fat
• Added sugar
• Artificial ingredients/
sweeteners
Breakfast Cereal
Several cereals have whole grains as their first ingredient, which
is optimal, but they miss out on getting the Good Foods for Good
Health seal because they have less than 3 g of fiber per serving. If
your favorite cereal is in that camp yet otherwise has a good
ingredient list (and less than 5 g of added sugar per 100 calories),
you can bump up the fiber content yourself by adding fresh or dried
fruit on top or a sprinkle of oat or wheat bran. That quickly makes
your morning bowl a fine pick.
Many cereals use BHT (butylated hydroxytoluene) in their packaging.
It is a synthetic preservative. General Mills is in the process of removing
BHT from its packaging. When it does and if other cereal manufacturers
follow suit, more cereals, such as Wheaties, Shredded Wheat and All
Bran Wheat Flakes, will become “official” good picks.
PAGE 22
Salsa
Two tablespoons of salsa is considered one serving. In
those two tablespoons, sodium content can range
anywhere from 40 mg to 200+ mg. If you’re eating ½ cup
of salsa, which is a reasonable guess, you could easily be
• Sodium content
consuming 320 up to 1,600 mg of sodium. (The daily
• Added sugar
recommendation is 2,300 mg.) Unless your physician has
told you to watch how much sodium you consume, salsas
with whole food ingredients can still be part of your
eating plan. Choose those with a sodium content below
175 mg per two-tablespoon serving and no added sugar. Enjoy it with unsalted or minimally
salted chips and add a few extra potassium-rich foods to your plate. That helps balance out
the higher amount of sodium you may be eating. Luckily, tomatoes (as well as other foods that
complement salsa, such as avocados, yogurt and beans) are naturally rich in potassium.
VARIABLES TO WATCH:
Soup
VARIABLES TO WATCH:
Breakfast &Snack Bars
This is a tough category. Many snack bars are highly
processed and gain their nutrition cred from fortification,
such as using soy protein isolate to bump up the protein
or inulin to boost fiber. A Good Foods for Good Health bar
is made from whole foods first and foremost; it contains
• Added sugar
250 calories or less, more than 2 g of fiber, more than 5 g
• Fiber content
of protein and 6 g or less of added sugar per 100 calories
• Protein content
(unless whole fruit is used). Few currently meet those
criteria; if your choice doesn’t have enough fiber or
protein to get our seal of approval, try adding a piece of
fresh fruit or a couple slices of cheese to get what’s missing. Promising possibilities are on the
horizon. Check out KIND bars, including their new higher protein STRONG + KIND bars, and
also LÄRABAR®. Their simple ingredients lists are commendable.
VARIABLES TO WATCH:
!
e
i
k
Coo
Lock AL, Destaillats F, Kraft J and German JB. Introduction to the Proceedings of the Symposium “Scientific Update on Dairy Fats and Cardiovascular Diseases.” Journal of the American College of Nutrition. 2008; 27(6): 720S-722S.
1
INTRODUCING THE GOOD FOODS FOR GOOD HEALTH
Cookies don’t usually pop to the top of the list of foods one picks for health, but our
new Good Foods for Good Health Cookie gets a thumbs up! They’re delicious!
Made from rolled oats, cranberries, pecans and pumpkin seeds and sweetened with
brown sugar and honey, they’re wholesome, nicely sweetened goodies with
nutrient benefits to boot. PAGE 23
www.kowalskis.com
• Sodium content
• Artificial ingredients
Soups are notoriously high in sodium, which eliminates most from
the official Good Foods for Good Health program. Our sodium
benchmark is less than 480 mg per serving. Some soup brands,
such as Soluppa®, fit beautifully into our criteria, but others such
as Pacific®, are otherwise wholesome and nutritious but break that
sodium barrier. Much like our salsa tips, pick soups with whole food
ingredients and add potassium-rich foods to your meal, including
nuts and seeds, fruits (dried fruits included) and/or dark green leafy
vegetables. Many soups made with whole food ingredients,
especially bean soups, are good sources of several vitamins, minerals
and fiber, which can make the sodium content less concerning.
SALAD SEASON
OF
THE
T
hough they are technically a fruit and have just one seed, avocados do not
belong to the same botanical family as peaches, cherries and other stone fruits.
However, the best season for avocados is right now! Hass avocados from Mexico are
the gold standard when it comes to this nutty, creamy and mildly sweet gem.
Avocados are great for more than just guacamole! In addition to making a great topping
for salads, soups and sandwiches, you can add some to a smoothie or salad dressing
and even eat one simply dressed with some olive oil, lime juice and salt and pepper.
In this recipe, we use a halved avocado as a serving dish for a fresh, healthy twist on
tuna salad. You can also do the same with many of our handmade Deli salads – we
especially love it with Greek Grain and Lemony Couscous & Edamame Salads.
GOOD F
OOD
S FOR G
OOD
BAJA TUNA SALAD
10 oz. tuna packed in olive oil, drained
2 tbsp. each finely chopped red and yellow peppers
1 tbsp. finely chopped fresh cilantro, plus more for garnish
2 tbsp. finely chopped red onion
2 tsp. Sriracha (or similar hot sauce), or more to taste
¼ tsp. finely ground fresh black pepper, plus more for garnish
1 tsp. extra virgin olive oil, or more to taste, plus more
for garnish
2 Hass avocados, halved and seeded
1 lime wedge
½ tsp. freshly ground Kowalski’s Sea Salt
Selection and availability of products and ingredients vary by market.
In a medium mixing bowl, combine the first 7 ingredients (through olive oil).
Adjust hot sauce, pepper and oil to taste. Scoop tuna mixture into halved
avocados; drizzle with olive oil. Squeeze lime over the filled avocados;
garnish with salt, pepper and chopped cilantro. Serve immediately. Serves 4.
Note:
• To make a more stable container in which to serve the salad, cut a thin slice
of avocado from the bottom of each half to make a flat surface that won’t
wobble when placed on a plate.
Nutrition Information per Serving:
Total Calories
260
Total Fat
17 g
Saturated Fat
3g
Fiber
5 g
Sodium
498 mg
Rich in omega-3 fats, selenium and
vitamins C, K, D and B12.