Studies come and go, the benefits of this or that food are confirmed, negated, and confirmed again, but one thing remains constant: People who eat more fruits and vegetables tend to have lower rates of heart disease.

Now, I’ve never been a proponent of “magic bullet” type diets, and that’s not likely to change anytime soon.  There’s no single plant in this world that you could eat every day to guarantee a life free from malady.  That being said, the more deeply colored fruits and vegetables tend to have higher vitamin C content which, among other benefits, may help to prevent hardening of the arteries.
It’s a large group:  Broccoli, kale, sweet potatoes, oranges, grapefruit and pomelo, bell peppers, and strawberries are just the tip of the iceberg.  We know that foods high in monounsaturated fats, such as avocados, are linked to lowered levels of LDL cholesterol, another benefit to heart health.  If dips and spreads are on the menu, make sure to include some freshly made guacamole.  Phytochemicals, which may help to decrease your risk of cardiovascular disease, also abound in fresh produce.  Raspberries, kale, mustard greens and carrots have all been shown to help your body absorb phytochemicals, and while fresh berries aren’t always a seasonal option, carrots and greens are available year round.

Food trends will change, breakthrough research will point to new superfoods each and every year, and keeping up with all of this information can be exhausting.  Thankfully, eating a varied diet tilted toward heavy consumption of plant based foods remains the surest way to a healthy heart, mind and body.

Nick, on the docks in Peru, where our bananas begin their 16 day voyage to the U.S.

In October 2012, Nick Foster-Walters, the West 7th store manager visited the Peruvian banana cooperative along with Equal Exchange and staff from other Twin Cities area food Co-ops. Here is his account of his visit:

Mississippi Market purchases our bananas from Equal Exchange, who partners with two co-operatives in northern Peru, APOQ and CIPEBO, and one in Sothern Ecuador, el Guabo, to supply us with certified organic and fair trade bananas. I was part of a delegation of five co-op representatives from the Twin Cities and three members of Equal Exchange that went to visit the growers in Peru who grow bananas that end up on our shelves. This trip provided a chance for me to see firsthand the small fields that our bananas come from. We stayed with three host families, over a course of five days, visiting organic banana farmers in a small village that is just outside of Piura. After a night of sleeping under mosquito nets, we walked to the fields with the farmers and learned about the activities involved with banana production. It was incredibly moving to talk with many of the growers and learn about their daily lives.

How could they grow bananas in such an arid land?

Flying into Piura in northern Peru I was surprised to see miles of sand. I wondered how bananas could grow in such an arid area. Then, in the distance I could see a wide swath of green. Under this green would provide my answer; irrigation canals from the main river. When we landed I received my second surprise—poverty, and lots of it. Coming from the land of plenty my first reaction was, how can we help? How could they grow bananas in such an arid land? How does purchasing these Fair Trade bananas make any difference to those living in this part of the world? Answers to these questions would also be revealed over the course of our visit.

Mississippi Market shoppers helped raise money for this bobcat after the banana farmers were hit by a tropical storm. The still use the bobcat today!

Equal Exchange is best known for its fair trade imported coffee, tea and chocolate. They work with small-scale farmers and cooperatives to help them bring their products to market. Originally founded in 1986, Equal Exchange was at the forefront of the fair trade movement. They started working with organic banana farmers in 2006 as a partner with Oké USA. The label was rebranded as Equal Exchange in 2009. Mississippi Market has been a strong supporter of these bananas from the beginning of Oké USA.Our connection to them was so strong that when the Ecuadorian farmers were hit with a tropical storm that caused major landslides, the Mississippi Market was able to raise over $10,000 that went toward the purchase of a new Bobcat tractor for the el Guabo co-op.

Bananas grow extremely well in the northern region of Peru. The dry arid air is good for controlling pests and diseases. The water to irrigate the banana plants comes from a dam that supplies water to the whole area. Each small banana producer owns around one hectare (approximately 2.5 acres) of land for growing bananas on. Great care is taken in the production of this fruit. The farmers are out in their field daily monitoring and preparing the bananas. Bananas do not grow on trees but are actually large herbivorous plants that produce one flower and then die.

Emerging bananas

Each new plant, called a daughter, starts out as a shoot from the base of the old plant, called the mother. The farmer monitors the progress of the flower -when it starts to set fruit, a bag is placed over the flower for protection. The farmer returns regularly to add protective pads in between the growing hands of bananas shield them from abrasion.

When the fruit reaches maturity, workers go to the field to pick and transport the bunches of fruit to a packing shed where the bananas are processed for shipment. Once, they are washed, sorted and packed in to a climate controlled container, the bananas are loaded on a ship and spend 10 days at sea before they arrive at a port in New Jersey. The bananas are still green at this point and will not begin to turn yellow until they have been shipped to J&J distributing, in St. Paul, where they spend 24 hours in a ripening room. Without going into a ripening room bananas will take up to one month or more to ripen. The bananas are either shipped directly from J&J to stores or to Co-op Partners Warehouse for direct distribution.

In 2001 they began organizing secretly in the fields and worked together, cooperatively, to negotiate a better price for their product.

The small banana farmers that we met have banded together, forming cooperatives, in order to improve their working conditions and their communities. Dole used to purchase 90% of the organic bananas in this area. The cost of production was high; Dole’s payments to the farmers did not allow them to improve their living situations. The farmers were making such a little amount of money that they were prepared to plow under their fields. In 2001 they began organizing secretly in the fields and worked together, cooperatively, to negotiate a better price for their product. Eventually they were able to work without Dole and get a better price for the bananas and, more importantly, control the conditions of their labor and their product. Now, Dole only controls 30% of the bananas in northern Peru.

Farmers take the group on a tour of the banana groves.

These banana co-ops receive a fair trade premium of one dollar per box above the minimum price. Four dollars per box go directly to the farmer. Before the growers organized they were receiving only $1.90 per box. The members of each co-op vote on how the fair trade premium is spent. It is used on projects to improve the working conditions of the banana workers or upgrading the social infrastructure of the communities. They have purchased educational material and equipment for community schools, invested in business opportunities for the local youth, sponsored community events and helped families in financial need. One of the projects that was highlighted to us was the installation of a cable system to transport the banana bunches from the field to the packing sheds. Prior to the cables, workers in the field would have to carry the fruit on their backs, sometimes as far as one half mile. This improvement has increased their ability to process bananas by six times!

Fair Trade, cooperatively grown, Peruvian bananas

The history of banana production is not a good one. It is one of large corporations that promoted large plantations, low wages and heavy chemical use. It also is a history of strong arm tactics used to intimidate workers and overthrow governments, often, with the support of our government. The Fair Trade, cooperative system is the exact opposite of the old way bananas are produced and distributed. It gives the power to the producers and workers, promoting environmental stewardship and allows for democracy control of the working conditions.

When we visited the school in the village, the sixth grade class president explained to our group that the school has a garden that they watered everyday by carrying plastic buckets to the canal and back. She asked if we could help them by building the infrastructure for running water, so that they could water the garden with a hose. We did not have an answer to this request at that time; our answer will come from continuing to purchase and sell the bananas from her parents.

The Credjafawn Co-op Store was a project of the Credjafawn Social Club (1928–1980), one of the Twin Cities’ earliest African-American social institutions. The Credjafawn was a community builder, sponsoring youth events, picnics, dances, concert recitals, and other events for the citizens of Rondo. During World War II, it organized its own credit union to lend money to members and bought war bonds to support the war effort. One of its immediate postwar projects was the Credjafawn Co-op.

Six seventy-eight Rondo Avenue had been constructed sometime between 1910 and 1925, when the neighborhood was still largely Jewish, and until the Credjafawns took over the store, it had been run as a neighborhood grocery by a succession of Jewish owners, including Jack Dimond, who supported the organization by buying ads in the Credjafawn’s concert programs. In those days, writes Evelyn Fairbanks in Days of Rondo (1990), both sides of Rondo Avenue were lined with groceries, bakeries, shoe-repair shops, banks, and other businesses, many of them in duplicate: one African-American owned, one Jewish owned, “but gradually the Jewish businesses followed the Jewish customers to their new homes in Highland Park.”

In 1946, Dimond sold or leased his store to the Credjafawn Social Club, which operated it as a food co-operative. The lively 1948 photographs of the Co-op Store document a tidy, well-equipped corner store with white-painted (or porcelained) cases, a two-tiered produce display (“Frigidmist Air Conditioned”) backed by tall mirrors, and grocery carts small enough to thread their way through very narrow aisles. The Co-op’s two big windows—one facing Rondo, the other St. Alban—were partly papered with posters featuring the National Cooperative Business Association’s familiar twin-pines logo.

The Co-op did not survive long; by the mid-1950s, the store had become Martin’s Grocery. Soon thereafter, it and its neighboring businesses were swept away: even before Interstate-94 hollowed out the Rondo neighborhood, its core was demolished to prepare the way for the coming freeway. Today, what remains of Rondo Avenue hangs on the southern lip of I-94, now renamed Concordia Avenue, its businesses long since gone.

Mississippi Market is proud to be the successor to this pioneering Saint Paul food cooperative. It’s fitting that we commemorate Credjafawn Co-op Store’s brief existence and display the photographs of the hopeful, committed co-op grocery that preceded the one where you shop today.

Photos of the Credjafawn Co-op Store are currently on display in the seating area of the Selby & Dale store throughout the month of February, in honor of African American History Month.

Special thanks to Lisa Tabor of CultureBrokers L.L.C., publishers of the “Spirit of Rondo” pamphlet for introducing us to the Credjafawn Co-op. For more information, visit www.culturebrokers.com 

Once upon a time, not so very long ago, the only machines capable of pulling juice out of, say, kale or carrots were the Omega, the Champion, and the Acme. Each of them was the size of a washtub and the price of a washing machine, so only the truly dedicated acquired them. Then the smoothie came along, and it was just as happy being made in a $20 blender as a top-of-the-line juicer. Even more recently, true juicers have shrunk in size and become significantly cheaper, smaller, and lighter. Short of extracting the oil from flaxseed, there isn’t much you can’t juice nowadays with a small, inexpensive device.

The returns on doing so are sizable. If, say, one of your goals is to consume four cups of leafy raw vegetables and three of fruit every day, you’re likely to spend most of your time grazing—unless you concentrate those vegetables or fruits into liquid form. You consume all of the benefits of those many cups of fruits and vegetables in one or two tasty, frosty glasses. And because juicing doesn’t heat up vegetables and fruits significantly, their food value isn’t lost. What’s not to like?

That said, here are a few things to factor in when you contemplate juicing and smoothie making at home.

Oxidation
Once you’ve broken down the cell walls in fruits and vegetables, their juice and pulp oxidize rapidly, so don’t juice more than you can drink immediately. If you do have leftovers, store them in glass jars filled to the brim to exclude air, and use food-grade plastic lids to seal them up. Keep these in the fridge for no longer than a day—once you’ve broken them down mechanically in the blender or juicer, fruits’ and vegetables’ own enzymes complete the decomposition.

Focus on flavor
The simplest way to start juicing is to use a liquid base you already enjoy: for example, tomato juice, apple cider, pineapple juice, or orange juice. Add a small handful each of one or two vegetables or fruits that complement the flavor of your base. You’ll create more appealing juices when you limit flavors to only a few.

Play with color
Juicing is a terrific form of adult play: do it the way kids do—by color. If you want a purple drink, add blueberries; if you want a magenta one, add some beets. Several different berries (for example, strawberries, blackberries, and blueberries) create a dazzling, bright purply-red juice. Bright green? Add lacinato kale or spinach. Mix-and-match fruits and vegetables: if you add only small amounts of, say, spinach, you’ll achieve spring green but not a pronounced spinach flavor. Remember that adding a wide variety of colors produces a not very appetizing brown.

Don’t forget frozen fruits
Admittedly, we have a fairly limited range of fresh fruits available here in the Twin Cities in winter. Happily, juicing works just as well using frozen instead of fresh fruits. And now Stahlbush’s wonderful frozen organic berries are available in 5-pound Ziploc bags for all us committed daily juicers.

Play with texture
If you want your juice to have a silky, super-smooth texture, add a few slices of banana, avocado, or mango (frozen or fresh): these are guaranteed to knit the disparate textures together in a satin-y mouthfeel. If you want a more open texture, or a granita-like one, add unsweetened yogurt or an ice cube (lassi time!).

Gilding the lily
Add a spice or herb that complements the base and/or the added fruits or vegetables. Be conscious of the acidity (or lack of it) in your concoction: almost any juice brightens up considerably with a bit of acidity, whether that comes from the base (for example, orange juice), the fruits or vegetables you add, or a final squeeze of lemon or dollop of unsweetened yogurt.

Name it
You’ve produced something memorable—now you deserve naming rights!
The truth is, it’s pretty hard to make a lousy juice or smoothie. Here are several tried-and-true basics with knockout flavor and color. Send us yours, and we’ll add them here.

Each of the recipes below makes about 12 oz.

Magenta Mango
8 oz. apple cider
6 frozen strawberries
¼ c. frozen mango chunks
¼ c. frozen blackberries
Buzz in blender until thick and homogeneous or run through your juicer.

Hot Orange
8 oz. orange juice
3 small, sweet carrots, cut into 1” slices
1–2 inches of ginger, peeled
1 Tbs. honey

Buzz in blender until thick and homogeneous or run through your juicer.

Green Dragon
8 oz. lemonade
3 leaves of lacinato kale, stem removed, or handful of spinach
1 Granny Smith apple, peeled and cored
½ tsp. ground cardamom or ginger

Buzz in blender until thick and homogeneous or run through your juicer.

Winter Hot Tomato
5 Muir Glen organic plum tomatoes, squeezed out (to remove seeds)
½ red sweet pepper, seeds and pith removed
½–1 tsp. Spanish smoked hot paprika (pimentón) or Sriracha sauce to taste
2 scallions
tomato juice from Muir Glen, to taste
sea salt to taste
squeeze of fresh lemon juice

Buzz in blender until thick and homogeneous or run through your juicer.

To bring out the fullest flavor in fresh nuts, you’ll want to toast them. If you’re a purist, simply heating up a cast-iron skillet for about 5 minutes on medium heat, then tossing the nuts in it until they start to smell really good and develop brown patches, is sufficient. (Be sure to pour them out of the pan as soon as they reach this stage, or they’ll burn: cast-iron skillets do not cool off for a long time after you remove them from the heat.)

If your taste runs to more piquant nuts, here are a few simple treatments from around the world that you can make in minutes. I’ve also included a wonderful microwaved candied nut recipe. I suggest using a cast-iron or carbon-steel wok to avoid the messiness associated with slinging sugar around the stove. Have a greased baking sheet or a big sheet of aluminum foil ready to pour these candied nuts onto immediately.

Peppered Pecans

This recipe has a long and winding road; the version below comes from the late Barbara Tropp’s  China Moon Café in San Francisco.

Ingredients:

¼ c. white sugar
1 Tbs. kosher salt
2 Tbs. coarsely ground black pepper
1 c. pecans

1. Combine sugar, salt, and pepper.
2. Heat cast-iron skillet or wok on MEDIUM until hot (about 5 minutes). Add pecans; toss until oils come to surface (about 1 minute).
3. Sprinkle nuts with half of sugar-salt-pepper mixture and shake pan until sugar melts (about 1 minute). Add rest of seasoning mixture; continue shaking pan until pecans are coated with melted mixture.
4. Immediately turn nuts out onto baking sheet or plate. When they’ve cooled enough to be handled, separate them. Cool completely, then store in an airtight jar or can.

Candied Chestnuts (Juri Ama-ni, Japan)

Ingredients:

1 lb. chestnuts, peeled
1 2/3 c. white sugar
2 c. water

1. Slice off very bottom of chestnuts so they’re flat. Soak for 30 minutes in cold water to remove bitterness, then drain and dry them.
2. Add cold water to a pot deep enough to cover chestnuts; add nuts and bring to boil on HIGH. Reduce heat to LOW after water comes to a boil, and simmer until chestnuts become tender, about 20 minutes.
3. Remove pot from heat; pour into sieve or colander, and run cold water over nuts to cool them. When they’ve drained and cooled, return them to pot.
4. Put water and sugar in a wok (not nonstick!) or large saucepan on MEDIUM, stir to dissolve sugar, and bring to a boil slowly. Boil until syrup  becomes slightly thickened. If foam forms, skim it off.
5.  Pour sugar syrup into pot over chestnuts, cover with a lid, and simmer on LOW for 10–15 minutes, until nuts are nicely coated. Set pot aside for 24 hours, unrefrigerated. (The high sugar content will prevent any foodborne microorganisms from getting a foothold.)
6. If you can bear to wait, simmer the pot’s contents a second time on LOW for 10-15 minutes, and cool again before eating.

Choose Your Own Adventure Spiced Nuts

You can use any nuts you like for this quicky version of candied nuts. Be sure to dry-toast nuts (see above) before you toss with the sugar-olive oil syrup. (The olive oil keeps the nuts and their sugar coating slightly moist instead of crackly.)

Ingredients:

¼ c. granulated sugar
¼ c. water
1 Tbs. mild extra-virgin olive oil
1½–2 c. of dry-toasted nuts
Your favorite flavorings*

*The sky’s the limit! You could add ½ tsp. powdered chipotle; 1 tsp. vanilla extract; ½ tsp. powdered cardamom; ½ tsp. powdered wasabi; ½ tsp. hot Spanish paprika (pimentón) . . .

1. Put sugar, water, and olive oil in heavy skillet, wok, or saucepan over MEDIUM heat; stir occasionally until mixture comes to a boil, then reduce syrup by about 1/3—the syrup should have become a warm, toasty medium brown.
2. Add toasted nuts to mixture, stir in thoroughly, and immediately pour out onto greased baking sheet or aluminum foil. When nuts cool enough to touch, separate them. Cool thoroughly, then store in glass jar or airtight tin.

Barbara Kafka’s Microwaved Peanut Brittle

This is a bulletproof recipe, and so easy to make. Find the original in Kafka’s brilliant Microwave Gourmet (1987).

Ingredients:

1 c. white sugar
½ c. light corn syrup*
½ c. water
1½ c. raw peanuts
vegetable oil

* We sell corn syrup near the holidays. You can also use agave syrup. Plain corn syrup has been demonized; it’s a simple sugar with a lower glycemic index than white sugar.  High fructose corn syrup is a different story!

1. Combine sugar, corn syrup, and water in 8-c. tempered-glass measuring cup. Cook, uncovered, at 100% for 3 minutes.
2. Remove from oven and stir thoroughly. Add peanuts; stir again. Cover tightly with microwave plastic wrap or porcelain plate that completely covers top and cook at 100% for 15 minutes.
3. Lightly coat silicon spatula and large baking sheet or marble slab with vegetable oil. Remove glass cup from microwave; pierce plastic with tip of knife to release steam, and remove plastic carefully or remove plate by facing it away from you.
4. Pour nut mixture onto oiled surface. Using spatula, spread nuts to distribute them throughout syrup. Allow brittle to harden. When it’s cooled, break into chunks with rolling pin and store in airtight container.

Baskets at our West 7th store, waiting to be filled with lovely gifts for the holidays.

We have lots of lovely baskets at Mississippi Market just waiting for you to fill them up with gifts, groceries and kitchen items to make the perfect gift. An advantage to giving a gift basket is that you can customize it to fit any budget. Here are some of our favorite basket themes and ideas on how to fill them.

Baker’s Basket

Baking flours, flavorings, and leavens that make a baker’s efforts shine.
SAF instant yeast, 16 oz.—simply the best!!
Nielsen-Massey vanilla extract, 4 0z.
Nielsen-Massey orange blossom water, 2 oz.
Nielsen-Massey rose water, 4 oz.
Odense almond paste
Scharffen-Berger unsweetened baking chocolate— the best!!                                             Rumford nonalumininzed baking powder—always buy the small size!—4 oz.                             Bob’s Red Mill coconut flour*
Bob’s Red Mill almond meal/flour*
Frontier Vietnamese cinnamon (cassia)
*Excellent for flourless chocolate cakes; terrific substitutes for wheat flour in GF cakes.

Kitchen Basics Basket
Is someone you know setting up that first kitchen? Here are practical, day-to-day necessities that make a kitchen work more pleasant to work in.
Kitchen Basics bamboo spoons, set of 3
Fox Run small silicon spatula
Luminarc glass prep bowls, 4”
Luminarc 7.75” mixing bowl w/ plastic lid
Endurance stainless-steel sink strainer
Tag colored bar towels—the thirstiest!—set of 3
Microplane zester
Anchor 1-cup glass liquid measuring cup

Heat Lover’s Basket
Equip your heat-loving friends with the spices and sauces that light their lives.
Ka-Me Chinese hot mustard
Sriracha sauce—everybody’s favorite!
Colman’s Hot English mustard
Frontier 35,000 heat-units cayenne powder
Frontier 90,000 heat-units cayenne powder
Frontier chipotle powder
Fresh Chinese lantern and habanero fresh chiles
Glass jars to contain the fire!

Chocolate Lover’s Basket
Scharffen-Berger 62% bittersweet chocolate
Galeras chocolate pastilles
Divine chocolate truffle bar
Guittard semisweet chocolate chips
Bob’s Red Mill coconut flour*
Bob’s Red Mill almond meal/flour*
Bob’s Red Mill hazelnut meal/flour*
Frontier chipotle powder**
*Excellent for flourless chocolate cakes; terrific substitutes for wheat flour in GF cakes.
**Make those rich chocolate puddings and cakes smolder with a subtle heat!

Tea Lover’s Basket
An assortment of lovely loose teas offered in small glass jars, a wee clay tea pot, and a handful of brightly colored napkins make a perfect gift for tea lovers.
Yixing clay teapot (Produce/Gifts)
Sencha green tea
Earl Grey tea
Darjeeling tea
Gunpowder green tea
Jasmine green tea
White peony tea
Set of cloth napkins

It was in a restaurant such as this that I spent my first Thanksgiving abroad. I was living in Fribourg, a town right on the edge of French-speaking Switzerland and German-speaking Switzerland. In fact the town itself is divided, with French spoken in the city-center and German spoken in the valley surrounding it.

Fribourg, Switzerland, home of a most magnificent fondue.

Fribourg is also home to what is reputedly the world’s best fondue – Fondue moitie-moitie (half & half) made with half Gruyere and half Vacherin Fribourgois, both made right there in the foothills of the Alps.

I was introduced to raclette on a ski vacation in Valais during Christmas break. I had no idea that melted cheese over boiled potatoes and cut pickles could be so satisfying!

The amazing fondue moitie-moitie

One of my favorite things about both fondue and raclette is that they’re communal – everyone sticking their forks into the hot pot of cheese, spinning them to catch just the right amount on the broken bread.

Or in the case of raclette, sliding your cheese into the grill and waiting for it to melt. This is all really conducive to conversation. Plus, there is always something being passed around – a basket of bread, a bottle of white wine (to help with digestion, they say); and in the case of raclette, typically little pickles, boiled potatoes, cocktail onions. By the end of the meal, one feels warm and satisfied and very happy.

The memories are enough to make me wonder why I didn’t bring this winter tradition home with me. This year, I’ll be asking for a fondue pot for Christmas.

Tradition Swiss raclette Photo courtesy of cookingwithali.wordpress.com

If your interested in learning more about fondue & raclette, take a class by Mary Jo Rasmussen & Kelly Smeltzer on the basics of a successful fondue, what cheeses work best and how to add flavor to your fondue. They’ll also serve a traditional Swiss raclette, where the cheese is melted and then scraped onto diners’ plates.

Our culture is being reacquainted with an old wisdom: local is better.  Fortunately, the vast majority of the fresh food we need to sustain ourselves is available locally as a direct result of the diligent work of our own farming community.  But what about the supporting cast?  The spices, salts, sugars, and oils?  In creating a local diet, these ingredients are often overlooked, because local options aren’t readily available.   It was precisely this dilemma that inspired Josh Engel of Driftless Organics to begin experimenting with growing and pressing organic sunflower seeds several years ago.

Rich and nutty in flavor, Driftless Organics’ sunflower oil is delicious in salad dressings, drizzled fresh over bread, and mixed into fresh hummus.  It is equally delicious in low-heat stir-fries and sautés, soups, sweet or savory baked goods, and popcorn. This versatile, virgin oil boasts higher nutritional value than most cooking oils, and it’s local and organic!

The sunflower seeds, grown in Soldiers Grove, WI, are harvested and cleaned in mid-October and cold expeller pressed in northern Wisconsin.  This simple, temperature-controlled (not exceeding 120 °F) mechanical extraction method produces a pure, full-flavored oil, uncompromised in its structure and nutritional integrity.  Sunflower oil is extremely low in saturated fats and contains almost no trans fats (8.41% and 0.03% respectively).  It is also high in oleic acid, meaning that its fat content is over 80% monounsaturated (its only close competitor is olive oil, at 70%).

Monounsaturated fats are heart-healthy by definition, supporting increased “good” HDL cholesterol, and lowering “bad” LDL cholesterol in the body.  Driftless Organics’ sunflower oil is high in Vitamin E, making it a powerful antioxidant, and high in omega 9 fatty acids that can help eliminate plaque build-up in the arteries.

Driftless Organics is a small, organic vegetable operation nestled in the rolling hills of Southwestern Wisconsin’s Driftless Region.  Started on just ¼ acre of family farmland in 1993, brothers Josh and Noah Engel and co-owner Mike Lind now cultivate 130 acres of vegetables, potatoes, small grains, and cover crops.  An additional 50 acres is planted in glorious, gold-pedaled sunflowers, truly a sight to behold.

The farm serves over 700 families through their Community Supported Agriculture program and supplies food co-ops and grocery stores throughout Southwestern Wisconsin and the Twin Cities Metro Area. In addition to sunflower oil, Josh is also experimenting with soybean, canola, grapeseed, and a seasonal pumpkin seed oil.

The sunflower oil is generally available in two sizes:  8.5oz, 17oz, however ½ gallon, 1 gallon, and bulk may also be available: ask about it at Mississippi Market or visit: www.driftlessorganics.com.

Meet Feliciana and sample Driftless Organics Sunflower Oil on Friday, December 2^nd 11-2pm at the Selby Dale location, and Friday, December 9^th 11-2pm at the West 7^th location.

Here in North America, piñons—the small, scruffy pine trees that bear pine nuts—are found throughout the American Southwest and northern Mexico, but they grow most spectacularly in the high desert places of New Mexico. They seem to have arrived there almost 200 million years ago from Asia, where they still grow in climates like New Mexico’s: high and dry. Part of the high cost associated with pine nuts is a result of their narrow and rigid demands for plentiful sunshine, dry climate, and thrifty soil. Like the truffle, the pine nut resists cultivation; it must still be gathered from the wild.

Getting here and finding simpatico growing conditions weren’t the only challenges for these once-tall, now almost bonzai-like, trees.  Pine nuts lack the wings (samaras) that propel most fertilized tree fruits toward the ground, so the piñon depends on another method to guarantee its survival. Happily, the piñon jay feasts almost exclusively on pine nuts in season, and like other members of the corvid family, it craftily buries much of its cache to prevent other would-be piñon eaters from stealing its stash. Once buried by jays, pine nuts can germinate and produce new trees.

Jays, as you know, have long, sharp beaks, and this should suggest the challenge that harvesting pine nuts presents to us non-beaked humans. For jays?—no problem. For us?—slow, painstaking, exclusively manual work, the other big factor in the high cost of pine nuts: they must be extricated, nut by nut, from beneath the scales of mature pine cones.

In slower times, New Mexico families made weekend or longer visits to stands of piñon trees to gather the nuts; harvesting became holiday as well as work. Today, gathering method hasn’t changed much: ripe cones, their scales fanned outward, are picked and struck against something hard to release the nuts, which are then shoved into burlap sacks.

Because of their very high fat content, pine nuts can’t just sit around at room temperature for long; their delicate fats, redolent with the scent and taste of pine, quickly become rancid. That’s why Mississippi Market keeps its pine nuts refrigerated.

Yes, they’re expensive, and for a reason: it takes about 1,500 human- or jay-harvested pine nuts to make up a single pound—that’s a lot of labor tied up in those small, luscious nuts. But they’re irreplaceable in certain recipes, and if you’ve ever toasted a small skilletful of them, you understand why they’re worth every penny.

Nutritionally, pine nuts are protein powerhouses—somewhere between 24–30 percent protein by weight—but that’s not really why we love them. Incorporated into a bread, a scone, a pesto or pistou, they imbue the food with a sweet and slightly resinous quality, a soft chewiness, that’s unique.

In the next few weeks, you may see reports in the news about foodborne illness associated with Turkish pine nuts. There’s also a peculiar condition known as pine nut mouth that affects some people who eat Chinese pine nuts: sufferers develop a transient condition that makes everything they eat taste metallic.

Your food co-op’s pine nuts are home grown, sweet, and safe to eat. We hope you’ll give these marvelous nuts a try. They are unrivalled in fancy holiday breads, where their sweetness and diminutive size contribute wonderfully to the taste and look of your loaves.

(And if you need more convincing, how about pine nut brittle . . .?)