Happy International Hummus Day!

Hummus can be a versatile tool in your kitchen. It’s a vegan and gluten free source of fiber, protein, and other phytonutrients. It is traditionally made with mashed chickpeas (garbanzo beans), tahini (sesame seeds ground into a paste), lemon, garlic, olive oil, and salt. Enjoy hummus with raw veggies and toasted pita bread or use it as a sandwich spread. Always have some on hand to top a grain bowl for lunch or dinner. And hummus is easy to riff off; use what you have on hand to create delicious flavor combinations or try some of our recipes below!

Not into making your own? We got you! Our Deli makes several flavors fresh each week. Find plain, Kalamata olive, and roasted red pepper hummus in the case across from Mermaid Sushi. You can find the rest of our hummus offerings on Aisle 13.

• 1 (15-ounce) can chickpeas
• 1/4 cup fresh lemon juice (1 large lemon)
• 1/4 cup well-stirred tahini
• 1 to 2 garlic cloves, minced
• 1/4 to 1/2 cup extra-virgin olive oil
• Pinch of cayenne to taste (to kick it up, optional)
• Salt to taste
• 2 to 3 tablespoons water (if needed for thinning consistency)

Use a food processor: Process garlic. Add drained and rinsed chickpeas, tahini, lemon juice, 1/4 cup olive oil, 1/2 teaspoon of salt and optional cayenne. Process until smooth, adding water as needed. Can be made with just olive oil (add additional 1/4 cup, and no water, for a richer flavor). Taste and adjust salt.

If serving at a party, place in an attractive bowl and drizzle with olive oil, sprinkle of paprika and shopped parsley. Pairs well with pita chips, cut veggies and goes great in wraps and sandwiches!

Store homemade hummus in an airtight container and refrigerate up to one week.

• 1 medium or 2 small red beets
• 2 garlic cloves
• 1½ cups cooked chickpeas, drained and rinse
• 2 tablespoons tahini
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 2 to 3 tablespoons ice water
• ½ teaspoon each of cumin and coriander
• ½ teaspoon salt
• freshly ground black pepper to taste
• Serve with: 1 small baguette, sliced and toasted, radishes or other veggies, sesame seeds, finely chopped parsley, pine nuts

Preheat the oven to 425°F. Drizzle the beet with olive oil and then wrap the beet and garlic together in foil. Place on the baking sheet and roast 30 to 40 minutes, or until the beet is fork-tender.

When cool enough to handle, peel the beet skins under running water using your hands. Chop the beet and place it in a blender. Add the roasted garlic, chickpeas, tahini, olive oil, lemon juice, and water and blend until smooth. Add cumin, coriander, salt and pepper. Taste and adjust seasonings if necessary. Chill until ready to use.

Garnish with sesame seeds, pine nuts and parsley and serve with toasted baguette slices and/or crispy raw veggies.

• 1 head of garlic plus olive oil
• 19 oz can of white beans, drained and rinsed
• 2 tablespoons fresh lemon juice 
• ½ teaspoon salt
• ½ teaspoon ground coriander
• ½ teaspoon ground cumin
• 3 tablespoons olive oil
• 2 tablespoons tahini
• ½ teaspoon fresh rosemary, minced; to garnish

Roast garlic.  Preheat oven to 400°F. Cut the top ¼ inch off of a head of garlic, then wrap in aluminum foil; drizzle olive oil into head before sealing. Roast for 45 minutes, then remove from oven and cool until it’s safe to handle.

In the meantime, assemble remaining ingredients in the food processor.

Squeeze the roasted cloves out of the garlic skin into the food processor. Process for 30 seconds – 1 minute, scrape sides of processor and repeat until smooth and creamy.

• 1 15 oz. can of chickpeas, drained and rinsed
• 1/4 cup tahini
• 1/4 cup Italian parsley 
• 1 cup (packed) raw leafy greens of choice (arugula, kale, spinach, etc. ), tough stems removed
• 1/4 cup chopped chives or green onion
• 1/4 cup fresh-squeezed lemon juice
• 1 or 2 cloves of fresh garlic, peeled
• 1/4 cup olive oil, plus more for serving
• 1/4 teaspoon cumin
• 1/2 teaspoon of sea salt, or more to taste
• black pepper to taste
• 1-3 tablespoons water if needed to thin consistency

Combine in a food processor and run until smooth, scraping down the sides as needed. 

• 1 lemon
• 2 cups cooked chickpeas
• 2 cloves garlic, peeled
• ¼ cup tahini
• ¼ cup water
• 1 Tbsp extra virgin olive oil
• ½ tsp ground turmeric
• ¼ tsp yellow curry powder
• ¼ tsp salt, or more to taste

Preheat the oven to 475°F. Cut the lemon in half and place cut-side up on a parchment-lined baking tray. Roast for 10 minutes, then allow to cool. Juice the roasted lemon. 

Add the roasted lemon juice, along with all the remaining ingredients to a food processor and blend until smooth. Taste test and adjust the seasoning to your liking. 

May 14th Ideas

Have a self care day! Everyone’s idea of self care will be different, but do try to do something that makes your feel good, loved, safe, etc. (and if it’s too hard to feel good on this day, don’t be mad at yourself that it is). Some ideas are yoga, meditation, hiking or walking, joyful movement (exercise that you actually like doing that actually feels good to you), crafting, spa day, baking or cooking, gardening, reading, napping, calling a friend, the list goes on. 

May is bike month. Grab coffee and lunch to-go from the Co-op, put on some sunscreen, and take a leisure bike ride with some friends through our beautiful small town! Looking for a longer ride? Grab a Davis Bike Map at the Customer Service Desk; head down Russell Boulevard and Putah Creek Road to Winters for Turkovich or Berryessa Gap Wines or Old Davis Road to Dixon to visit the Barn & Pantry. 

Spend the day in your yard or indoor jungle. Spring is the time for repotting and propagating indoor plants and sprucing up your outdoor garden. Stop by the Patio to grab some new soil, fertilizer, pots, and plants! Check out our blogs on Propagating and Container Gardening, and our Plant Care Guides.

Have a sibling, friend, or pet day instead. Use this day to celebrate the strong relationships you do have. Plan out your ideal friend date, bundle at home or go out and enjoy the spring weather. Just like a self care day, this will vary for everyone. Here is an example of how I would do it: (1) early climbing/yoga/walk followed by matcha (2) go back to my house for hanging on the couch (3) then we make a huge and complicated meal (4) and then we eat it several hours later when it is finally done! 

Spend the day with someone who needs a mother. Sign up to volunteer at the SPCA or foster/adopt at Hearts for Paws Rescue in town. Finding a way to share some love, with a creature that will unconditionally love you back for a walk and some snuggles can be a great way to emotionally heal. Volunteering with both organizations takes a little time and training to qualify. If you are last-minute looking for some snuggles, ask some friends with pets if you can pet sit for the day!

Environmental Working Group (EWG) recently released their 2023 Dirty Dozen and Clean 15 list. EWG is a non-profit organization that specializes in research and advocacy in the areas of agricultural subsidies, toxic chemicals, drinking water pollutants, and corporate accountability.

Dirty Dozen List

These conventional fruits and vegetables were tested and found high traces of pesticides. It is recommended to get these fruits and veggies organic, whenever possible.

1. Strawberries

2. Spinach

3. Kale, Collards, & Mustard Greens

4. Peaches

5. Pears

6. Nectarines

7. Apples

8. Grapes

9.Bell/Hot Peppers

10. Cherries

11. Blueberries

12. Green Beans

Happy St. Patrick’s Day!

Keep scrolling for our favorite non-alcoholic, all-ages mocktail recipes for St. Paddy’s

Simple syrups are super easy to make! Mix all ingredients in a saucepan over medium/low heat until all of the sugar is dissolved. Turn heat down to low and simmer for 5 minutes. Turn off heat and let cool. The longer you let the syrup sit with all the ingredients, the strong it will be! Once cooled, strain and place in an air tight container in the fridge for up to 2 weeks. Check out these simple syrup recipes if you want to try something a little more interesting! 

• 1 part water
• 1 part granulated sugar

In a small saucepan, bring the water to a boil. Stir in the sugar until the sugar is completely dissolved. Reduce the heat, cover, and simmer for 5 minutes. Remove the pan from the heat, keep covered, and let the syrup cool completely. Bottle and store in the refrigerator for up to two weeks.

makes 2 drinks

• 1 cup light unsweetened coconut milk
• 1 cup fresh spinach or kale (de-stemmed) 
• 1 banana
• 1 1/4 cups frozen pineapple chunks
• 1-2 tablespoons honey or maple syrup
• Pineapple wedges and leaves for garnish (optional)

makes 4 drinks

• 1 cup freshly squeezed lime juice
• 4 ounces simple syrup (recipe above)
• 12 ounces soda water or tonic water
• Lime wedges, for garnish

In a large measuring cup, combine lime juice ands simple syrup. 

Fill 4 glasses with ice. Pour sweetened lime juice into the glasses, about 3 ounces in each. Top with soda water. Stir with a spoon and garnish with a wedge of lime. 

makes 1 drink

• 1 cup freshly brewed strong hot coffee
• 1 tablespoon brown sugar
• 1/3 cup heavy whipping cream
• cocoa powder, for garnish

Whip the heavy cream with a whisk, electric mixer, or a frother until light and fluffy, but not all the way to whipped cream. 

Add brown sugar to serving mug. Pour in the hot strongly brewed coffee and stir to dissolve the sugar.

Top with whipped heavy cream by pouring gently over the back of a heated spoon. To heat the spoon, run it under hot water. Sprinkle cocoa powder over the top.

makes 1 drink

• 1 ounce lime juice, freshly squeezed
• 1 Medjool date, pitted
• 1 pinch fine sea salt
• 1 pinch ground cumin
• 6 ounces ginger beer
• Garnish: mint sprig

Add the lime juice, date, salt and cumin to a shaker. Let sit for 5 minutes, then muddle until the date is pulverized.

Add ice and shake until well-chilled, then pour unstrained into a tall glass. Top with ginger beer and stir well to combine. Garnish with a mint sprig.

makes 4 drinks

• 1 cup fresh mint leaves
• 1/4 cup sugar
• 1 cup fresh orange juice
• 1 cup mango nectar or juice
• 1 tbsp fresh lime juice
• 12 oz sparkling water of choice
• ice
• orange slices and mint leaves for garnish

In a large bowl or pitcher, add the 1 cup of fresh mint leaves and muddle. Add sugar, and muddle the mixture again. Add the orange juice, mango juice, lime juice, and sparkling water. Gently stir.

Fill each glass halfway with ice. Pour in mixture over ice. Garnish with orange slices and mint.

makes 1 drink

• 1 ounce fresh lemon juice
• 1 ½ ounces orgeat, or almond syrup
• 4 ounces mineral water, such as Topo Chico
• pebble ice

makes 2 drinks

• 10-15 fresh mint leaves
• 1/2 avocado
• big handful of fresh spinach leaves 
• 3/4 cup milk of choice
• 1/2 tsp vanilla extract
• 2 cups vanilla ice cream
• 5-10 drops peppermint extract
• Whipped cream, cacao nibs and mint leaves for serving 

Happy National Noodle Month!

There’s a lot to celebrate about noodles. For one, they’re friendly to just about every diet: there are gluten free noodles, vegan noodles, noodles packed with protein, and noodles made from straight up vegetables (which is a great way to introduce younglings to veggies like carrots, zucchini, and squash). 

Noodles also cook fast making them an excellent weeknight choice. Noodle dishes make great leftovers too – many hot rice noodle dishes taste wonderful chilled the next day for lunch and Italian pasta dishes can be woken up in the microwave or oven and finished with a fresh sprinkle of parm.

Make these recipes any night of the week – they’ll only take you 30 minutes! And grab everything you need for a delicious National Noodle Month at your co-op. 

Rice Noodle Recipes

Rice noodles are the go-to in my kitchen as they’re gluten free and quick cooking (2-4 minutes). I always have tamari, rice wine vinegar, fish sauce, chili garlic paste, and maple syrup on hand to whip up a quick sauce for the noodles to absorb. Add veg, optional protein, and sesame seeds on top for a great meal in 20 minutes. 

Note: If your noodles are coming out mushy, you are overcooking them. Set a timer and pay close attention when it goes off. If you’re still having trouble with mushy noodles, stop cooking by plunging them into an ice bath immediately.

• 1 tablespoon avocado or neutral oil
• ⅓ cup peanuts
• ¼ cup creamy unsalted peanut butter
• 2 tablespoons maple syrup
• 2 tablespoons tamari or soy sauce
• 2 tablespoons lime juice
• 2 tablespoons sweet white miso paste
• ¼ cup plus 2 tablespoons unsweetened full fat coconut milk (no gums!)
• 8 oz. pad thai rice noodles 
• Crushed red pepper flakes 
• 3-4 green onions, thinly sliced
• Lime wedges 

Heat avocado oil in a skillet over medium heat. Add peanuts and a pinch of salt. Cook until peanuts become golden brown, stirring frequently. Transfer to a heat-safe bowl to cool. Reserve the skillet. 

Combine peanut butter, maple syrup, tamari, lime juice, and miso in a small bowl. Use a whisk to get this mixture as smooth as possible. Set aside. 

Heat water in a medium or large pot. Once boiling, add rice noodles and cook for 3 minutes, stirring occasionally. After 2 minutes, strain through a colander and rinse with cold water. 

While the water is boiling, heat coconut milk over low heat in the skillet you used to fry the peanuts. After a few minutes, stir in the peanut butter mixture. Stir until smooth. Be careful not to overcook the sauce. Add the noodles to the sauce when they’re done. Cook noodles in the sauce for 2 minutes. Remove from heat. 

Just before serving, top with fried peanuts, green onions, and lime wedges.

• ¼ cup sesame oil
• 3 large cloves garlic, finely chopped
• 2 small shallots, very thinly sliced
• 1 bay leaf
• 3 tablespoons white sesame seeds 
• 1 tablespoon ginger, grated
• ½-3 tablespoons crushed red pepper flakes
• ¼ cup tamari or soy sauce 
• 8 oz. pad thai rice noodles
• 2 cups mixed red, yellow, and orange bell pepper, thinly sliced
• Small Persian cucumber, very thinly sliced
• ¼ cup fresh Thai or regular basil, thinly sliced
• ¼ cup green onions, thinly sliced

Add sesame oil, garlic, shallots, and bay leaf to a skillet over medium heat. Cook until the garlic and shallot are golden and crispy, stirring frequently, about 5 minutes. Add the sesame seeds and ginger, stirring all the while, until fragrant, about 1 minute. Transfer the mixture to a heat safe bowl. Add the crushed red pepper flakes and tamari. Allow to cool for a few minutes, then cool in the fridge. 

Heat water in a medium or large pot. Once boiling, add rice noodles and cook for 4 minutes, stirring occasionally. After 4 minutes, strain through a colander and rinse with cold water for a minute or two to arrest cooking. 

Combine sesame oil mixture, noodles, and all the veggies. Toss until veggies are well coated. Serve immediately or chill in the fridge for 30 minutes.

• 3 tablespoons tamari
• 3 tablespoons rice vinegar
• 2 tablespoons maple syrup
• 1-3 tablespoons chili garlic paste or to taste
• 1 tablespoon lime juice
• ½ – 1 teaspoon fish sauce (optional)
• 16 oz. thin rice noodles
• 1 tablespoon sesame oil
• 3 large cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons black sesame seeds
• 1 bunch cilantro, chopped (about 1 cup)

Begin heating a large pot of water for the rice noodles. Once boiling, add the noodles and cook for 2 minutes. After 2 minutes, strain through a colander and rinse with cold water. Set aside. 

In the meantime, combine tamari, rice vinegar, maple syrup, chili garlic paste, lime juice, and fish sauce. Set aside. 

Heat sesame oil in a skillet over medium heat. Once hot, add ginger and garlic and cook for 1 minutes, stirring all the while. Your kitchen should fill with the smell of ginger and garlic, yum. Be careful not to burn the garlic. Pour in the sauce. Simmer for 1-2 minutes, then add noodles. Stir until the noodles are evenly coated in sauce. After 2 minutes they should look dry as they’ve absorbed the sauce. 

Finally, toss with sesame seeds and cilantro just before serving.

Pasta Recipes

These noodles take a little longer to cook – 7-11 minutes. The trick to weeknight pasta is pairing noodles with a sauce that takes around the same amount of time to prepare. 

For those that can’t do gluten or want a little more oomph from their pasta, choose noodles made from lentils, chickpeas, quinoa, brown rice, etc. 

• 1 16-ounce package linguine or spaghetti noodles
• 1 1/2 cup full fat ricotta cheese
• 1/2 cup reserved pasta water
• 1 teaspoon minced garlic
• 2 tablespoons lemon zest
• 2 tablespoons lemon juice
• 1/2 teaspoon red pepper flakes
• 1/2 teaspoon sea salt
• Optional: 1 anchovy
• 2/3 cup grated Parmesan
• freshly ground black pepper 

Cook pasta to al dente in salted water according to package directions. Reserve 1/2 cup of the pasta cooking water, and drain the linguine in a colander.

Mix together the ricotta, reserved pasta liquid, garlic, lemon juice, lemon zest, red pepper flakes, salt, and anchovy in a serving bowl. Toss with the warm pasta, top with grated Parmesan and freshly ground black pepper. Serve immediately.

• 12 ounces linguine noodles
• 1/4 cup unsalted butter
• 8 ounces cremini, shiitake or morel mushrooms, sliced
• 4 cloves garlic, chopped
• 1 teaspoon fresh lemon zest
• 1 1/2 cups half and half
• 1 cup grated parmesan cheese
• 1/2 cup fresh parsley, chopped
• 1/2 teaspoon salt
• Freshly ground black pepper

Put on a pot of salted water to boil for the pasta, and cook the pasta according to package directions. Drain pasta and set aside.

In a large sauté pan, melt butter over medium heat, and add the mushrooms. Stir until the mushrooms are softened, lightly browned and nearly dry, about four minutes. Add the garlic and lemon zest and stir for about a minute.

Add the half and half and bring to a boil; reduce heat so it won’t boil over, but let it simmer vigorously for two minutes to thicken slightly. Stir in the parmesan until melted, then remove from heat. Add the drained pasta, parsley, salt and pepper to the pan, and use tongs to turn in the sauce until well mixed. Serve immediately.

• 2 tablespoons olive oil
• 1/2 medium onion, chopped
• Coarse salt and freshly ground pepper
• 1 large clove garlic, minced
• 1 1/2 teaspoons dried thyme or oregano
• 1 can (28 ounces) crushed tomatoes
• 1 pound store-bought fresh ravioli of your choice
• 1 1/2 cups shredded mozzarella
• 1/2 cup grated Parmesan cheese

Macaroni and Cheese Recipes

Would it really be National Noodle Month without a few Mac and Cheese recipes?

• 1 box of your favorite stove-top macaroni and cheese
• 1 tablespoon olive oil
• 1/2 onion, chopped
• 1 small green bell pepper, chopped
• 1 package vegetarian chorizo, casing removed and crumbled
• 1 small can of mild or hot green chiles
• 1/4 cup cilantro, chopped
• Toppings (optional): diced tomatoes, diced red onion, sour cream, sliced black olives

Cook macaroni noodles according to box instructions. 

In the meantime, heat olive oil in a large skillet over medium-high heat. Once hot, add onions and peppers. Sauté for 1 minute and add soy chorizo. Sauté for 6 minutes. Add noodles and cheese sauce. Stir. Add green chiles and cilantro and stir again. Finish with additional toppings if using. Enjoy!

• 1 pound butternut squash, peeled, seeded, and cut into 1/2-inch cubes
• 1 1/2 cups whole milk
• 1/2 cup water
• ½ teaspoon salt, plus more
• ¼ teaspoon ground pepper
• ¼ teaspoon freshly grated nutmeg
• 1 pound dried small pasta shells
• 1 cup shredded sharp cheddar cheese
• 1 cup shredded fontina cheese
• ¼ cup finely grated Parmesan cheese

• 16 oz. cavatappi or noodle shape of choice
• 6 oz. Red Witch cheese, grated
• 10 oz. Gruyere, Emmental or other Swiss melting cheese
• 16 oz. white cheddar, grated
• 1/2 stick of unsalted butter
• 1/4 cup flour
• 3 cups milk
• 1 cup half and half
• 3 pieces of fully cooked bacon (or more), diced
• Salt and freshly ground pepper to taste
• pinch of nutmeg
• Parmigiano Reggiano to taste
• 1/3 cup seasoned breadcrumbs (or panko breadcrumbs)
• Olive oil

Preheat oven to 375 degrees. Set aside 1/2 cup of the Red Witch and cheddar cheeses. Cook noodles until al dente according to package instructions.

Melt butter in a pot over medium heat. Once the butter is melted, add the flour and whisk until well incorporated. Add the milk, slowly, whisking constantly. Keep whisking for about 5 minutes until the sauce boils and thickens. Then add the half and half and cook for 2 more minutes. Remove from the heat and add bacon, salt, pepper, nutmeg, and the cheese you did not set aside earlier. Stir together until well mixed.

Combine sauce and cooked noodles and stir. Top with the 1/2 cup of reserved cheesed. Grate some Parmigiano Reggiano on top, to taste. Toss breadcrumbs with a little olive oil and sprinkle over the mac and cheese. Bake for about 20 minutes or until the top is golden brown and the sauce is bubbly.

Not Pasta Recipes

Don’t worry, I will not pretend that “zoodles” (zucchini noodles) are the equivalent of starchy, comforting grain-based noodles. That being said, vegetable noodles definitely have a place in my kitchen. Doing lots of 3rd grade field trips and kids cooking classes has also taught me little ones are a smidge more inclined to munch on raw zucchini if it’s in fun noodle form.

You can purchase frozen carrot and zucchini noodles or make veggie noodles yourself with the right equipment. My $20 “spiralizer” has been working great for years. You can also get thin, wide noodles by using a vegetable peeler.

• 2 large carrots, spiralized (about 4 cups carrot noodles)
• 1 can chickpeas, drained and rinsed
• 1 cup raisins (Optional: rehydrate by soaking in 1/4 cup apple cider vinegar mixed with water enough to cover for 15-30 minutes)
• 1/4 cup olive oil
• 1/4 cup fresh lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon harissa
• 1/2 teaspoon ground cardamom
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 cup feta cheese
• 3/4 cup chopped toasted walnuts
• 1/4 cup Italian parsley, finely chopped

In a large bowl, combine carrot noodles, chickpeas, and raisins.

In a small bowl, whisk together olive oil, lemon juice, cumin, harissa, cardamom, cinnamon, salt and pepper. Pour over carrot noodle mixture and toss until everything is coated with dressing and spices.
Top with feta cheese, toasted walnuts and parsley.

To make this a meal, fill out with Aidell’s Spinach and Feta Chicken Sausage or a side of lemon garlic couscous. 

• 1 tablespoon olive oil
• 1 medium shallot, minced
• 4 cloves garlic, minced
• 2-3 medium carrots, grated
• 1 pinch sea salt or to taste
• 26 ounces of your favorite marinara sauce
• 1 pinch red pepper flakes
• 1 tsp dried basil
• 1 tsp dried oregano
• 1 tablespoon coconut sugar
• 1/2 cup water
• 3/4 cup dry split red lentils, rinsed and drained
• 2 medium zucchini, rinsed and both ends sliced off
• Optional: cheese or nutritional yeast for topping

Heat a large skillet over medium heat. Once hot, add oil, shallot, and garlic. Sauté for 1 minute, stirring frequently, until slightly softened and fragrant. Turn down heat if browning. Add carrots and a pinch of salt and stir. Cook for 3-4 minutes more, then add marinara sauce and stir to coat.

Add red pepper flake, basil, oregano, coconut sugar, water, and lentils. Increase heat slightly and bring mixture to a simmer, then reduce heat to low/medium-low, cover, and continue cooking until lentils are tender, stirring occasionally, about 17-20 minutes. Add a bit more water if mixture gets too thick. Once lentils are cooked, taste and adjust seasonings as needed.

While the sauce is cooking, spiralize your zucchini into noodles. Serve bolognese over zoodles. Sprinkle with cheese or nutritional yeast if using. 

The United Nations declared 2023 the International Year of Millets, which got us pretty excited about this little grain. There are a number of reasons why the United Nations is shining a spotlight on this little-known nutri-cereal including millets’ suitability for cultivation under adverse and changing climate conditions.

Wait, what is millet?

Millets are a group of grains referred to as “nutri-cereals” because of their high nutrition content compared to more common cereal grains like wheat, rice and corn. Millets are a genetically diverse group including pearl, proso, foxtail, barnyard, little, kodo, browntop, finger and Guinea millets as well as fonio, sorghum (or great millet) and teff. Millets were some of the first plants to be domesticated and serve as a staple crop for millions of people in Sub-Saharan Africa and Asia to this day. These grains can grow in poor soil with few inputs, are resistant to many crop diseases and pests, and can survive harsh climatic conditions. So far, everything is coming up millets!

Millet is a nutritional powerhouse

• Gluten free
• Low Glycemic Index
• Good source of fiber and protein
• Excellent source of Vitamin A, Vitamin B, phosphorus, potassium, antioxidants, niacin, calcium and iron

More Reasons to Love Millets

• Adaptable to different production environments, without high fertilizer or pesticide needs
• Deeply tied to ancestral traditions, cultures and Indigenous knowledge
• Good for animal health as feed
• Diverse in taste and applications in the kitchen (recipes follow)
• Quick cooking time
• A source of income for marginal production areas in rural, urban, regional and
  international trade

You can read more about the International Year of the Millets here.

Find millet products including whole grain millet and millet flour on Co-op shelves year round! Not sure what to do with it? You can swap it out for rice or quinoa in most recipes. I like to toast it and add it to granola, chocolate chip cookies and other baked goods. Check out some of our favorite recipes below.

• 1 cup whole grain millet
• 2 cups water
• ½ teaspoon salt

Rinse millet under cold running water for about 30 seconds. Add to a pot with 2 cups water and salt. Bring to a boil, then reduce heat to low, cover, and cook for 15 minutes. Remove from the heat but DO NOT remove the lid. Set a time for 10 more minutes for the millet to steam. When the timer goes off, remove lid and fluff with a fork.  

• 1 cup millet flour
• 1 tablespoon baking powder
• ¼ teaspoon ground cinnamon
• ½ teaspoon salt 
• 3 very ripe bananas, mashed
• ½ cup nondairy milk
• 1 teaspoon vanilla extract 
• vegan butter
• For serving: maple syrup, fresh or stewed berries, peanut butter, toasted coconut, banana slices, etc. 

Combine millet flour, baking powder, cinnamon and salt in a bowl. Mix well. In a separate bowl, combine mashed bananas, milk and vanilla. Add the dry to the wet and whisk until no lumps remain. 

Heat vegan butter in a skillet over medium heat. Once hot, spoon about 1/4 cup of batter into the pan. You can do more than one at a time, but don’t crowd the pan. Reduce heat and cook until you see bubbles coming to the pancake’s surface and the bottom is golden brown, about 3-4 minutes. Flip and cook another 2-4 minutes. Keep pancakes warm in a 180 degree F oven until ready to serve then top with your favorite things! 

• 1 cup cooked millet
• roasted pumpkin or squash
• maple pecans*
• ground flaxseeds
• pumpkin seeds
• hemp seeds 
• ground cinnamon
• maple syrup
• ½ cup warmed milk of choice

*To make maple pecans preheat oven to 350 degrees F. Toss raw pecans with a little maple syrup, vanilla extract and a pinch of salt. Spread on a parchment-lined baking sheet and bake for 8-10 minutes. Cool at room temperature before eating or using in a recipe. Store at room temperature for up to 5 days in an airtight container. 

Heat milk over low heat until steaming (hot but not boiling). Add cooked millet to a bowl. Top with roasted pumpkin, maple pecans, seeds, a sprinkle of cinnamon and a drizzle of maple syrup. Finish by pouring warmed milk over everything. 

During the winter time, the lack of sun and overwhelm from the holidays are just some of the many contributors to imbalanced serotonin levels, our happy hormone. One effective way we can increase our serotonin is through our diet. Foods don’t have serotonin in them, but foods do have Tryptophan. Tryptophan is an essential amino acid found in many protein-based foods and dietary proteins including meats, dairy, fruits, and seeds. It is a precursor of serotonin synthesis but must be obtained through diet because it cannot be synthesized by the body. In other words, tryptophan converts to serotonin in the brain, but that must be achieved through the diet.

The recommended daily intake for Tryptophan is 280 mg.

Below are 5 Serotonin Boosting Recipes that are quick, easy to prepare, and high in Tryptophan. Use these recipes anytime you are needing a boost to your serotonin levels. Recipes can be adjusted based on your dietary preference.

The Sunshine Smoothie (Vegan)

1/2 cup Blueberries

1 ripe Banana

1-2 handful of leafy greens(spinach and/or kale)

½ -1 cup Soy milk (dependent on preference of thickness)

1 tbsp. Almond Butter

1 tbsp. of Pumpkin Seeds

1 tsp Hemp seeds

½ tsp Flax meal

¼ tsp Spirulina

Instructions

1. Add the leafy greens and blueberries to a blender and blend for 10 seconds. (Blending up the greens first allows them to break up more.)

2. Add remaining ingredients to blender and blend until smooth.

   *Optional: add ice to get a cold, crunchy-textured smoothie.

3 Mixed Nuts

1 cup-Pistachio Nuts

1 cup-Walnuts  

1 cup-Almonds

Instructions

1. Combine all nuts in one bowl and mix.

Keep in an airtight container/jar

*Optional: Chop up walnuts and halve the almonds beforehand.

Salmon Quinoa Bowl  (Dairy and Gluten Free)

3-4 oz Wild-caught Salmon (cooked to your preference)

1 large Egg (with yolk)

1 cup cooked Tri-blend Quinoa

1-2 handful of Leafy Greens (spinach and/or kale)

¼ cup Cooked Edamame

¼ cup chopped Almonds & Walnuts

½  Avocado

Instructions

1. Prepare the quinoa over the stove or in rice cooker.

2. Prepare your Edamame while the quinoa cooks.

3. Coat the salmon with an oil, then bake in the oven 400 °F for 9-12 minutes.

4.  Cook your egg to your liking (hard-boiled is my preference for this recipe).

5. Chop up almonds and walnuts and slice up the avocado.

6. Once everything has cooked, make a bed of quinoa at the bottom of a bowl.

7. Add the salmon, edamame, leafy greens, and egg.

8. Top with the avocado and chopped almonds and walnuts.

Edamame Dip

(Gluten Free)

1 ¼ cup cooked Edamame

1 Avocado

½ cup low or Zero-Fat Yogurt

Juice of 1/2 Lemon

1/2 tsp Sesame Oil

1/2 tsp Chili Powder (optional)

Handful chopped Cilantro

A pinch of salt and pepper

Instructions

1. Simply blend all the ingredients in a blender or food processor. If the dip is too thick, you can add more yogurt to get the consistency you like, but it should be coarse, not smooth. Use it as a dip or serve on toast!

Lentil & vegetable Stew (Vegan)

1 pound of Lentils, soaked overnight and rinsed

1 chopped Onion

2 chopped Carrots

2 chopped stalks of Celery

1 chopped bunch of Kale, with ribs removed

1 chopped Sweet Potato

1 tbsp of Nutritional Yeast

8 cups of Vegetable Broth

2 tbsp of Avocado Oil

Chopped Parsley for garnish

Instructions

1. In a large pot, warm up the oil over medium heat, and add the onion, carrots, and celery. Sprinkle in salt and pepper and sauté the ingredients until soft and brown.

2. Add in the lentils, vegetable broth, kale, sweet potato, and nutritional yeast. Bring to a slight boil, stirring now and then to mix in the kale.

3. Lower the heat to medium-low, then cover, leaving the lid ajar. Simmer the stew, stirring as needed, until lentils become tender.

4. Garnish with chopped parsley.

Classics for a reason

Make it vegan

big, seasonal flavors

Truffles, Balls, etc.

Cookies you could eat for breakfast

No Gluten Here

Cookie Adjacent