What's New in Natural Foods

April 2008

Hello Everyone

As I watch the snow melt, I'm impatient for all the wonderful homegrown foods I'm looking forward to. It still seems a long way off, but then I start to think about the farmers, who are busy getting ready for the new growing season. And the cows are calving, sheep are lambing. There are the signs of new growth, and spring is just around the corner. I thought it would be a good time to touch on something that we should be concerned about year-round-those things that hold us up and get us around: our bones. Also, read about a wonderful source for local foods, classes, some inventive April meals and where to find help if you're struggling with special diets and food-related issues.

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Bones That Last a Lifetime

It's not just the calcium that counts

No doubt you've heard that calcium is important for strong bones. But it's not the only factor and it doesn't work alone (something to think about before taking a calcium supplement). For example, without vitamin K, your bones would be like chalk. Vitamin K is responsible for making osteocalcin, the protein matrix that minerals attach to to make bones. Magnesium also is part of the bone building process, as are zinc, manganese, B vitamins, proteins, and fats.

In fact, do you know what the biggest single risk factor for osteoporosis is? It's not a lack of calcium at all (it's not lowered estrogen levels either). It's vitamin D deficiency. A syndicated article in our local paper last month noted that some experts believe as many as 50 percent of healthy adults and children are deficient in vitamin D. But I thought it was curious that the article pointed to sun exposure and supplements as the best solution without noting any dietary considerations. I recommend fatty fish (or cod liver oil!) and butter. The constant media focus on calcium -- milk-mustached celebrities, ads for calcium fortified orange juice, etc. -- as the only way to healthy bones distracts people from focusing on the what we really need: a balanced diet of whole natural foods, where we can find a complete spectrum of nutrients for our bones.

The lovely leafy greens Cooked dark leafy greens, such as kale, collard greens, chard and bok choy, are packed with nutrients that promote healthy bones, including calcium, magnesium, vitamin K, and B vitamins. Not sure how to prepare them? In an article I wrote for the Wedge Coop, you'll learn more about these greens and how to make them part of your balanced diet. For a more in-depth look at how to preserve the health of your bones, those of you in the Twin Cities area can attend my April 9th class at the Wedge (see below for details).

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Shop Locally From the Farm

Whole Farm Co-op is a farmer operated co-operative that sells meats, grains, vegetables, eggs, cheese, maple syrup and a wide variety of farm products produced by 30 farm families in central Minnesota. All of the farmers are farming sustainably, and many of them are certified organic. These are people who care about their land and their animals, and raise them in a humane, ethical way.

If you live in Minnesota and want good quality, safe, wholesome and delicious foods, grown close to home, learn more about Whole Farm Coop.

WFC sells its products directly to consumers through www.wholefarmcoop.com. Order as many products as you want and then pick them up at drop sites around the Twin Cities and surrounding areas. Most of the drop sites are at churches (they call this "Congregationally Supported Agriculture"), though you do not have to be a member of the church to pick up your food there.

This is wonderful opportunity to buy food from local farmers! You'll be supporting the local economy and encouraging healthy rural communities while getting healthful and yummy food, including harder-to-find products such as pheasant, rabbit and my favorite, chicken feet, which I use in chicken stock, that bone-building and digestion-promoting nutritional powerhouse.

Our family has been enjoying foods from Whole Farm Co-op for several years now and I love knowing about the people who grow it. I love my eggs from Fresh Air Farms (be sure to read about Marty Primus, farmer extraordinaire on the site), and that our honey comes from Don and Jaci Fiedler, the raw sauerkraut from Camphill Village, and the Lip Balm from Swan River. Check them out and order something you'll love.

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Wedge and Lakewinds Nutrition Classes

At The Wedge Co-op

Build Healthy Bones Naturally
Wednesday April 9th
7:00-8:30 p.m.

For women and for men, building and maintaining strong, flexible bones is essential for good health. Well-nourished bones last a lifetime of active, independent living. Preventing osteoporosis is not only about getting enough calcium! This class will inspire you make lifestyle and dietary choices that prevent bone loss and support your bones naturally. It's never too early-or too late-to give your bones the support they need.

The Wedge Co-op: 2105 Lyndale Ave. So.,
Minneapolis MN 55105
$22/$18 co-op members
Please call 612-871-3993 to register.

At Lakewinds Co-op

Healthy Eating in Today's Fast and Crazy World

Tuesday, April 29th
6:30-8:00 p.m.

Healthy eating doesn't have to be time consuming or difficult! Learn about the basics of nutrition and how to put together balanced no-fuss meals in a hurry. We'll discuss one-pot meals, crock pots, the creative use of leftovers, using healthy "convenience" foods and more. Handout includes many delicious fast and easy recipes.

Lakewinds Co-op: 17501
Minnetonka Blvd., Minnetonka, MN 55345
$22/$18 co-op members
Please call 952-473-0292 to register.

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April Meals

I've been going a little stir-crazy here waiting for spring, but it seems to have brought out my creative side -- I think I invented something new: "tortizzas!" They're pizzas made on oven-crisped tortillas (anyone know how I can get a trademark on that?). Dinner with Jennette has one of these delicious inventions this month: "Lentil-Almond Tortizzas with Goat Cheese and Red Pepper." Yum.

Also in April I am including lighter, more spring-y fare such as "Shrimp with Walnut-Cilantro Sauce" and "Turkey with Blueberry-Thyme Pan Sauce," as well as some last-breath-of-winter dishes like "Slow Cooker Beef and Mushroom Stroganoff" and "Sweet Potato Soup with Cinnamon and Crème Fraiche."

Other delicious Dinner with Jennette meals this month include: "Miso Glazed Marlin," "Thai Chicken Stir-Fry," "Chilaquiles" and an updated version of one of my favorite childhood meals, "Honey-Soy Pork Chops and Rice."

Eating well -- and conveniently -- has never been easier when you subscribe to Dinner with Jennette.

I'd love to hear from you.
Jennette