I n g r e d i e n t s
7 oz. goat cheese
1 baguette
¼ cup red wine or balsamic vinaigrette
½ cup walnut pieces, toasted (or substitute
candied walnuts)

P r e p a r a t i o n
1. Turn on your boiler or preheat your oven to 400°F.
2. Lay the walnuts on a sheet pan and lightly toast.
Set aside.
3. Using a serrated knife, cut 12–16 slices off the
baguette, approximately ½-inch thick. Lay the slices
on a baking pan and lightly brown on one side.
4. Remove from oven or broiler, turn the breads over,
and drizzle each piece with 1 teaspoon of vinaigrette.
5. Add about ¼-inch of goat cheese to each piece of bread.
6. Broiler for about three minutes or bake for 10
minutes or until goat cheese begins to brown.
Remove from oven.
7. To serve, arrange on a platter, sprinkle with toasted,
gently crushed walnuts and drizzle with vinaigrette.
Garnish with fresh chopped parsley or chives.

by JoAnn Fogler

The Roasted Vegetable by Andrea Chesman

I am very happy to be reviewing this book. I have tried roasted veggies, but not successfully. This book is a winner. It is how to roast everything from artichokes to zucchini. It even tells how to use roasted vegetables in sandwiches and salads.

Ms Chesman is a noted cookbook editor as well as the author of more than a dozen cookbooks, including the James Beard Book Award–nominated for “The Vegetarian Grill”. She has had much praise for this book. “These recipes are a gardener’s just desserts. In the oven, Andrea Chesman’s vegetables are transformed, emerging sweeter still. Think of them as toppings for ‘Sundae Dinner‘”, says Roger B. Swain, host of The Victory Garden. Charles Trotter, chef and author says “With The Roasted Vegetable, Andrea Chesman has made an invaluable contribution to vegetable home cookery.”

According to this famous chef, there is nothing difficult about roasting vegetables. All you need, she tells the reader, is an oven, a pan in which to spread the vegetables, and some oil or butter to encourage browning. Does that sound simple? Here is her definition of roasting. “Roasting is a dry-heat method of cooking.” The food is usually cooked at a high temperature without the addition of liquid or sauce. She uses oil or butter to help with browning and to speed the cooking. She also says that cooking spray may be used in place of oil. Be sure to have the vegetables in a single layer in the pan, she warns. All vegetables should be cut the same size and put in a bowl with a tad of oil and tossed. With a spatula, place veggies into the roasting pan. Shake the pan (not yourself) about ten minutes for even cooking.

Timing is everything (as in all cooking), All the times she gives in her recipes are approximate. How quickly the veggies will roast will depend how much water is in the veggies, whether they are firm and ripe and the biggie, how accurate your oven is. Again, she stresses, do not crowd the pan! Timing in all these recipes are a guideline only.
There is a great Roasting Chart for your guide. For instance, carrots cut up will take about 20 to 30 minutes at 425 degrees. Winter squash, when cut up into wedges will take about 20 to 30 minutes at 350 to 375 degrees. Each vegetable will roast differently, depending on how you cut them and your oven.

The recipes I give in this review (like all recipes) should be used to fit your own taste and family. I tried some of them and had to modify amounts and the type of vegetable. Timing, of course, will have to be adjusted. Good luck and enjoy!

Herb and Honey Roasted Baby Carrots
1 pound baby carrots
1 teaspoon chopped thyme or rosemary leaves
2 tablespoons extra virgin olive oil (or melted butter)
1 tablespoon honey
salt and pepper to taste

Preheat oven to 425 degrees. Lightly oil baking pan large enough to hold carrots in a single layer. Arrange carrots, then sprinkle the thyme or rosemary with salt and pepper over the carrots. Drizzle the oil over carrots and roll to evenly coat.
Roast for 15 to 20 minutes until carrots are mostly tender when pierced with fork. Stir and shake the pan occasionally for even cooking. Drizzle with honey. Return to the oven for another 5 to 10 minutes to finish roasting. Watch carefully and do not let the carrots burn.
Serve hot and serves 4.

Crispy Smashed Potatoes
6 baking potatoes, such as Idaho or russet, skin on
2 tablespoons olive oil
salt and pepper.

Preheat oven to 400 degrees. Pierce the potatoes in several places. Roast for about one hour until very tender. Oil baking sheet. Halve the potatoes lengthwise and arrange them side down on the sheet. Using the bottom of a glass, smash each potato to flatten it. Brush the potatoes with the oil and sprinkle with salt and pepper. Roast for about 20 minutes. Turn and roast for about another 20 minutes until the potatoes are browned. Sprinkle with salt and pepper (as desired). Great with sour cream, ketchup or other dips.

Soy-glazed Tofu
2 pounds extra firm tofu
1 tablespoon soy sauce
1 tablespoon toasted sesame oil or peanut oil.

Preheat oven 425 degrees. Lightly oil a rimmed baking sheet. Wrap the tofu in paper towels and squeeze gently to remove excess moisture. Cut each block horizontally into three ½ inch thick slices. Combine the soy sauce and oil, brush on both sides of the tofu slices. Arrange on a baking sheet Roast for about 15 minutes until lightly browned on both sides turning once. Serves 4 to 6. Good hot or cold later.

by Alison McCullom

Seems the word change is all other the place now days. And why not with all the change we see daily? Changes in the gas prices, changes in the housing, job & stock markets, changes in which company is going under or being bailed out this week, changes everywhere! Seems the hardest change to find is spare change. Well here is another change to add to the list.

In each newsletter we will begin to highlight websites or blogs of interest that reflect our values, products or all things co-op! As many of you are aware, Tidal Creek also published an online newsletter. This section of the printed newsletter is intended to be a best of both worlds approach to bringing you information.

Studies have shown that many people prefer to get their news through the TV & online sources rather than actually picking up a newspaper. For me there is a simple indulgent pleasure in unfolding the flimsy ink filled paper and taking the time to reflect on the words printed across it. It is an art form in itself. For those who are actually taking a moment to read this newsletter, I hope you understand the value in the printed word in a tangible rather than digital format. I see the value in enjoying BOTH mediums.

Living Gluten Free
Tidal Creek’s first Gluten Free day took place on Saturday, November 8th. It was a huge success! Many of our customers were pleased at the ease of being able to simply find products that do not contain gluten. They were even more delighted to be able to get them all on sale! Look for the orange shelf tags noting that the product is free of gluten.

Wondering what to make with all this gluten free goodness? Find “The Largest Collection of Gluten-Free Recipes in the World!” at Glutenfeeda’s Online Cooking Magazine, http://www.glutenfreeda.com/index.asp . There you can find product reviews, an online cooking class, monthly menu suggestion & of course the tons of recipes. There is even section dedicated to the holidays with items like gluten free stuffings,
http://www.glutenfreeda.com/nov08-sensational-stuffings.asp . One that looked especially interesting is the

Pear and Pine Nut Stuffing
1 Tablespoon unsalted butter
1/2 cup chopped onion1 pear, peeled, cored and chopped
1/3 cup gluten free cornbread (there are several recipes on the site)
1/4 cup toasted pine nuts
3/4 cup chopped parsley
1/2 teaspoon salt
1/8 teaspoon fresh ground pepper
3 Tablespoons melted butter
1/2 cup gluten free stock, Imagine Organic Vegetable or Chicken will work
Yield: 2 ½ cups

Preheat oven to 350 degrees F. Melt butter in medium skillet over medium-high heat. Add onion and cook until translucent. Add remaining ingredients and cook until heated through. Add melted butter and stock and toss to blend. Transfer to baking dish and bake for 20-30 minutes. Serve.

Looking for a more personal approach to a gluten free lifestyle? Try the stylish bloggings of Tidal Creek’s very own April Marlow’s blog, Gluten Hates Me But I’m Still Surviving. It can be found at http://glutenhatesme.blogspot.com/ . In this frequently updated blog you can join April as she adjusts to a gluten free lifestyle & learning to love to cook in a whole new way. I warn you not to view if hungry, since the delicious pictures of the various foods she finds and makes will only make it worse. Not only does she give recipes, but she also documents her struggles and delights in finding gluten free food in local restaurants.

Buy Local!
As we get ready to ring in 2009, many of us start to think of changes we can make for ourselves. New Year’s Resolutions bring many fresh faces into the co-op as people strive to eat healthier, eat organic, lose weight, etc. One resolution I hope will be very popular this year is to make local a priority. Local seems a natural fit when it comes to food. Produce is proven to be more nutritious the fresher it is. When the trip from farm to plate doesn’t include a trek across thousands of miles, we received the benefit of better taste, less travel cost, & the dollars spent staying in the community where we live. In this economic crunch we face, wouldn’t you rather your money go to helping your friends and neighbors? At Food Routes, http://www.foodroutes.org/ , you can learn more about the impact buying local can make. There is even a challenge to show how many people are pledging to buy local in various areas of the United States.

The Center for Environmental Farming Systems at North Carolina State University states “For every 25 cents/day each North Carolinian spent on local food (just 2.5 percent of the $3600.00 that we spend on average on food consumption per year), that would mean $792 million for the state economy. That money circulates here in the state so has a multiplier effect, rather than going to a corporate headquarters in another state.” With statistics like these, how can you not want to go local? It certainly seems a safer bet to supporting our state than buying lotto tickets. With buying local, you know you are going to win!

Remember that if there is a specific product that you are interested in that we currently don’t carry, talk to our staff. The buyers may be interested in bring in the item or we may be able to special order the item especially for you to purchase through our special order program at customer service. Special orders are another benefit of being an owner.

If you have a blog or have seen a website that you feel the owners and shoppers of Tidal Creek might find interesting, email the address to Alison@www.tidalcreek.coop. Of course while you are on the web, don’t forget to drop by www.www.tidalcreek.coop to see what is happening at the co-op!

by Lara Johnson

Ha-ha Chooo! It must be that time again. With busy schedules, and cooling weather, cold season has now caught up to some of us and is looking for more hosts to cozy up to. If you should find yourself warding off an unwelcome viral visitor, wield one of these natural remedies and kick that bug to the curb.

As soon as you begin to feel on onset try boosting beneficial foods, and reducing refined sugar, refined flours, cheese and dairy. Helpful foods for boosting immunity include parsley, carrots, broccoli, miso, parsnips, horseradish, scallions, garlic, and, lemon juice. Remember to include plenty of fluids, warm soup, and rest. Consider using a Netti-Pot for gentle sinus irrigation. Used for hundreds of years, and now catching on in the US, it is truly one of the best ways to reduce sinus blockage and relieve pressure.

Sinus Reviver
For relief of sinus pressure and congestion, try an old-fashioned head steam with eucalyptus essential oil.

1. Heat a large pot of water on the stove. When water begins to steam drop in 2-3 drops of eucalyptus oil.

2. Set the pot on a flat surface off the burner. Position your head over the pot and be careful not to touch the hot edges. Drape a large towel over both pot and your head while keeping the steam inside. Make a towel tent, and inhale the steam for 5-10 minutes.

Note of Caution: Keep eyes closed, as the stream from the herbal oil can cause eye discomfort when in direct contact with steam. Do not use for children under 4 years old. Be careful of the danger of hot water and steam around children’s small hands.

Cold Defense
Make this as soon as you feel a cold coming on. Lemon juice is high in vitamin C. Ginger helps to improve circulation, and support the respiratory system. Cayenne has antiseptic properties, and stimulates the body’s natural defense system. Fresh garlic’s potent anti-viral characteristics are beneficial in warding off a cold. Although strong, it is masked to a degree by the lemon in this drink.

Ingredients:
Water
1-2 tablespoons fresh grated ginger
Juice of 1 lemon
Dash of cayenne
1 clove fresh minced garlic [optional]
honey to taste

1. Bring 2 cups of water to boil.

2. Grate ginger and combine with lemon juice

3. Pour hot water over and let steep for 5 minutes, add cayenne and honey

4. Sip slowly and think of it as armoring yourself against that miserable bug

Tip: If your in hurry and don’t have time to make your own, stop by the Co-op’s Barista/Smoothie/Juice bar and get a Kold Killer-sure to give you a quick immunity boost.

Make Me Better Miso
Nourishing herbs may be added to a base of chicken, vegetable, or miso broth for added benefit and strength. You can add any of these herbs directly to the broth: astragalus, dandelion root, burdock root, echinacea, ginseng. All of these herbs can be found in the bulk section of Isle 6.

Ingredients
6 cups water
olive oil
1 large onion chopped
4 cloves of garlic, minced
2 carrots chopped
2 stalks of celery, diagonal cut
2 Tbs astragalus
1-2 Tbs dandelion root
1-2 Tbs dried burdock root
2 Tbs. Miso paste

1 .In a soup pot over medium heat, warm olive oil and added chopped onion. When onion begins to turn translucent, add garlic, carrots, celery and cook until begins to soften.

2. Add water and herbs and simmer for 10-15 minutes.

3. Turn heat off and add Miso to pot. Stir and eat warm.

Bonus Tips: Try These Tidal Creek Favorites for Cold Care:

Kold Killer Juice – order one at the Barista Bar, add cayenne and honey if desired.

Aura Cacia Eucalyptus Essential Oil – a great company that produces exceptionally high quality therapeutic grade essential oils.

Olive Leaf – anti-viral, anti-bacterial, anti-fungal

Gan Mao Ling – is excellent cold and flu remedy for symptoms of chills, high fever , swollen lymph glands, sore throat, stiffness of upper back and neck.

New Chapter Host Defense – immune enhancing mushroom blend.

by JoAnn Fogler

Vegetarian Soups for All Seasons; Bountiful Vegan Soups and Stews for Every Time of Year
by Nava Atlas

My favorite food is soup. I make soup all the time and this is the food item I normally take to people that are ill or in need of comfort. So this book, to me, is about a delightful food.

Nava Atlas is the author of many vegetarian cookbooks including “The Vegetarian Family Cookbook.” She has written many articles for magazines like Vegetarian Times and Cooking Light. She lives with her vegan family in the Hudson Valley region of New York. This book is really one of her best, although it does not have pictures. Instead, it has her own delightful illustrations. Her arrangements of soups and stews for the season are very helpful.

Good soups and stews, according to Ms. Atlas, can brighten a humdrum winter day and give comfort when colds and viruses hit. This author says soups can showcase the new produce of spring or the bounty of fall’s harvest. Veganism is primarily about ethics. “What we put on our plates reflects ideals about having compassion toward all living beings, saving the environment from the ravages of animal agriculture, and preventing diseases caused by the Western diet.” She even proves that veganism is about the enjoyment of great food.

Nava Atlas provides cooking notes about beans and other veggies, including fresh, canned and frozen. Cooking equipment is also part and parcel of this volume. A blender is a must. She is big on organic foods. Freezing soups is easy, according to this expert. Some will freeze well, others will lose flavor. She prefers eating soups while they are fresh rather than after they have been frozen. This reviewer agrees. It is best to eat soups and stews when freshly made or within a few days.

When it comes to seasonings, most authors suggest that you allow your individual taste to guide you. Ms Atlas has many suggestions in her recipes, but your taste and your family’s preferences should guide you. Soup making is an inexact science. Some cooks like heavy soups and some like light ones. There is much choice in this book. Since this book is vegan, many dairy free alternatives are given. Rice milk is her choice. “It is closest to the flavor and consistency of low-fat dairy milk”.

This famous vegetarian author gives the reader a basic vegetable stock to use in the soups. However, most of her stocks are done with water and a bouillon cube. She even mentions Rapunzel, my favorite kind. She likes the Vegan Vegetable Bouillon with no added sodium. Each cube is actually equivalent to two standard size cubes. This reviewer likes the variety with sea salt and herbs, which is packed full of herbs. And you know where you can get them: Tidal Creek Coop, of course.

Recipes

Basic Vegetable Stock
Makes about 6 cups.
(This is a good way to use veggies that are limp or less than perfectly fresh.)

7 cups water
1 large onion, chopped
2 to 3 cloves garlic, minced
1 large carrot, sliced
2 large celery stalks, sliced
1 medium potato, scrubbed and diced
1 cup coarsely shredded white cabbage
2 tablespoon seasonings

Place all ingredients in a large soup pot. Bring to a simmer, then cover and simmer gently over low heat for 40 to 45 minutes, or until the vegetables are quite tender. Strain the stock through a fine mesh strainer. Discard the solids or puree them and add to soup for a thicker consistency.

Minestrone Soup
(This soup develops flavor as it stands, if it stays around long enough.)
Serves 8 or more.
2 tbsp. olive oil
2 medium onions, finely chopped
2 cloves garlic, minced
2 medium carrots, peeled and diced
2 medium celery stalks, diced
Handful of celery leaves, chopped
2 medium potatoes, peeled and chopped
1 16 ounce can of salt-free tomatoes, unstrained
1 cup salt-free tomato sauce
¼ cup dry wine (optional)
2 bay leaves
2 teaspoons Italian seasoning
1 cup chick peas, drained and rinsed
1 cup frozen peas, thawed
2 tbsp. minced fresh parsley
Salt and pepper to taste

Heat oil in pan. Add the onions and sauté over medium heat until translucent. Add garlic and continue until both are golden brown. Add carrots, celery, celery leaves, potatoes and just enough water to cover. Stir in the tomatoes, tomato sauce, wine, bay leaves and seasonings. Bring to a rapid boil and then simmer. Cover and simmer for about 25 minutes. Add chick peas, green peas, and parsley. Adjust consistency with more water as needed. Simmer over low heat for at least 20 minutes or until tender but not over done. Discard the bay leaves and serve.

Three Bean Soup with Brown Rice
(Red, white and green beans in tomato broth)
Makes 8 servings.

2 tbsp. olive oil
1 large onion, chopped
2 to 3 gloves garlic, minced
1 large stalk celery, diced
6 cups of water
½ cup raw brown rice, rinsed
1 16 oz. can of crushed tomatoes (salt free)
1½ teaspoons oregano
1 teaspoon chili powder
1 10 oz. package frozen green peas
1 16 oz. can great northern beans, drained and rinsed
1 16 oz. can kidney or red beans, drained and rinsed
1 tbsp. lime juice to taste
¼ cup of parsley, salt and pepper to taste
Thin lime wedges for garnish, optional

Heat oil in soup pot. Add onion and sauté over medium heat until translucent. Add garlic and celery. Continue to sauté until all are golden. Add water, rice, tomatoes, oregano, and chili powder. Bring to a rapid simmer, and then lower the heat. Cover and simmer gently for 30 minutes. Add the three types of beans and simmer over very low heat for another 15 minutes or until rice and green beans are quite tender. Stir in the lime juice and parsley, then season with salt and pepper. If time allows, let the soup stand off the heat for an hour or longer, then heat through before serving. Garnish with lime wedges, if desired.

Oat-Walnut Muffins
(An easy recipe that will accompany any meal or can just be used as a snack)
Makes 1 dozen

1¼ cups whole wheat flour
¼ cup rolled oats
½ teaspoon baking powder
½ teaspoon salt
1 cup applesauce
2 tablespoons safflower oil
¼ cup rice milk or more as needed
½ cup chopped walnuts

Preheat the over to 350 degrees. Combine the first dry ingredients in a mixing bowl and stir together. Make a well in the center and pour in the applesauce, oil, and rice milk. Stir until well combined, adding more rice milk as needed to make a smooth, slightly stiff batter. Fold in the walnuts, then spoon the batter among 12 lightly oiled or paper lined muffin tins. Bake for 20 to 25 minutes, until the tops of the muffins are golden and a toothpick inserted into the center of one tests clean. Cool on a rack, then store in an airtight container as soon as the muffins are at room temperature.

Tofu Mayonnaise
Serves 8

1 pkg. MoriNu silken tofu (12.3 ounce) drained and cut into cubes
2 Tbsp. apple cider vinegar or lemon juice
1 tsp. dry mustard
1 tsp. salt
1/2 tsp. pepper
1/4 c. olive or canola oil

Place all ingredients except oil in a small food processor (preferred) or a blender jar. Process until smooth. Add oil in thin stream while processing, and let the machine run until the mayo is perfectly smooth and glossy.

Notes: You can use white vinegar or rice vinegar if you prefer.

If you prefer a sweet “salad dressing” (like Miracle Whip), add your favorite sweetener to taste.

Corn Husker Salad
Serves 4

4 ears corn—shuck, remove silks
1 red bell pepper, chopped
1 tomato, chopped
1/2 red onion, diced
pinch red pepper flakes
4 tsp. curry powder
3 tsp. chili powder
2 tsp. sea salt
1/4 c. roasted sesame oil

Don’t cook the corn—cut the kernels off the cob raw. In a large bowl, combine the corn with all the vegetables and mix. Add the spices. Stir again. Add the oil. Stir thoroughly.

Kamitian Broccoli
Serves 6

8 heads broccoli
2 c. raisins
3 cloves garlic, minced
1/2 c. olive oil
2 Tbsp. fresh ginger, grated or minced
1/2 c. apple cider vinegar
2 Tbsp. tamari soy sauce
1 tsp. crushed red pepper
1/2 c. water

Cut the florets from the heads of broccoli. Reserve two of the stems and coarsely chop them for this recipe. The rest can be sliced and used in a stir-fry.

In a food processor, combine just 3/4 cup broccoli florets, the two chopped stems, and all of the other ingredients. Process until smooth. If this mixture is too pasty, add more water. When smooth, pour contents of food processor over the florets and stir until sauce is evenly distributed. You can serve immediately or let sit for 30-45 minutes first, or make up to one day in advance.

Moroccan Spiced Carrots and Feta and Honey

1 lb. baby whole carrots – rainbow if possible, washed, scraped and ¼” of top left on.
Juice from 1 large lemon (approx. 1/8 cup)
½ tsp. cumin
½ tsp. paprika
½ tsp. sea salt
¼ tsp. cinnamon
¼ tsp. cayenne
2 Tbsp. sweet ginger puree
½ cup extra virgin olive oil
½ bunch flat leafy parsley – rough chop
½ lb. feta – cubed
Honey

Bring water to boil in small pot. Parboil carrots until just tender. Drain. Mix next 8 ingredients together for dressing. Adjust flavors for your preferences of lemon and spices. Marinate cooked carrots in dressing for at least an hour. Drain,reserving marinade. Toss with chopped parsley and plate. Cube feta, toss lightly in reserved marinade. Drain if necessary. Plate next to carrots. Drizzle with honey.