Making bone broth from your bird is an excellent way to use all parts of your Thanksgiving turkey! Bone broth is one of the most nutritious (and affordable) foods you can make at home. Simmering bones and connective tissue along with herbs, vegetables, and apple cider vinegar releases protein, amino acids, B vitamins, and compounds that support joint health. In addition to bolstering your joints, bone broth promotes a healthy gut, fights inflammation, and supports skin health. You can use your turkey bone broth as a base for soups, stews, and sauces, but sipping a steaming cup of this restorative draft is traditional! Our recipe also utilizes scraps from meal preparation (think onion skins, herbs you didn’t use, and citrus peels) that would otherwise be tossed out. You can enjoy your broth immediately or store in glass containers to freeze. 

Turkey Bone Broth Recipe

Ingredients

• 1 carcass from your roasted turkey (no need to remove any remaining meat and skin)
• turkey giblets, optional
• 1 large yellow onion, quartered
• 6 cloves of garlic, smashed
• 1 cup fresh herbs (parsley, rosemary, sage, thyme, oregano) with stems, okay to mix
• 1 peel from citrus fruit (mandarin, orange, or lemon)
• 1 tbsp apple cider vinegar
• 2 bay leaves
• 1-2 cups vegetable scraps (carrot tops and bottoms, celery tops and bottoms, garlic skins, or onion skins)
• water enough to cover (about 7 quarts)
• salt and pepper, to taste

Instructions

1. Add turkey, giblets (if using), veggies and scraps, herbs, citrus peel, apple cider vinegar, and bay leaves to a large stockpot. Add just enough cold water to cover the contents of your pot. 
2. Heat broth on medium-high heat until boiling. As soon as your broth is boiling, reduce heat to medium-low and simmer uncovered for 6 – 8 hours. Skim any foam that forms off the top of your broth. 
3. Remove from heat. Carefully remove solids from your broth. Strain with a fine mesh strainer. Add salt and pepper to taste. Pour into glass containers for fridge or freezer storage. If freezing, allow 1 inch of space for broth to expand. As your broth cools, a layer of fat will form and solidify on the surface. Remove the fat layer before consuming. 

Bone Broth Variations

While plain bone broth is a nutritional powerhouse, you can add additional ingredients to get even more out of your broth!

For Digestion

Bone broth already contains compounds which promote gut health, but adding ginger to your simmer can increase the gut-healing benefits! Slice 2-3 inches of fresh ginger (no need to peel) and add to your pot with the rest of your ingredients before setting to simmer.

For Pain Relief and Fighting Inflammation

Your joints will rejoice when you drink bone broth, but you can up the whole-body anti-inflammatory properties of your broth by adding turmeric. Before setting your broth to simmer, add 2 tsp of turmeric powder and ¼ tsp of black pepper to the pot with all of your ingredients.

For Immune Support

Once your broth has simmered and cooled for about 20 minutes, you can add fresh garlic to help increase overall immune function. Crush 6 cloves of garlic using a garlic press or crush with the flat of your knife and mince. Add juicy crushed garlic to your broth and reap the benefits!

How To Make Kombucha

If you followed our blog post last month about how to make your own kombucha SCOBY, then you are ready to make your first batch of kombucha! If you haven’t followed those steps yet, give it a try and you’ll be able to follow this tutorial in just a few weeks!

If you already have your SCOBY ready to go then read on. 

Most store-bought Kombucha goes through two rounds of fermentation. The first round takes 5-10 days and is done with the SCOBY you have just made. The first round of fermentation is to build up probiotics in the kombucha from your SCOBY! The second fermentation is done in brewing bottles and does not use the SCOBY. The process is meant to build up CO2 in kombucha and infuse any other flavors. The second fermentation is not necessary for producing kombucha but I think it is well worth the week wait! Try some of the flavor combinations below!

Materials:

• A 2 liter to 1-gallon jar
• More tea
• 2-3 brewing bottles
• Sweetener
• Scoby
• Fruits and/or herbs
• Clean hands! This is an active culture and should only come into contact with very clean equipment

Instructions:

Once your SCOBY is complete, the liquid it is in will taste way to vinegary to drink! Dump all but 10-12 oz of that first batch. Then make some tea! The ratios will vary depending on the type of tea you wish to use. For this tutorial, I used Organic Jasmine from the Davis Food Co-op Bulk selection, but you can use earl grey, gun powder, white tea, oolong, yerba mate, or decaf/herbal tea. For each 1 cup of tea add ¼ cup unrefined sugar, agave, honey, or another sweetener. The sugar is necessary to feed the SCOBY! Let the tea cool to at least 80 Fahrenheit. Be sure to wash your hands thoroughly and in between touching anything, and I mean anything! Your SCOBY is a living culture and can grow mold if you are not clean in your processes. Remove your SCOBY, then add the tea to your jar with the small amount of original kombucha and place your SCOBY back on top of the liquid. Close the lid and set in a box in a cool place for 3-10 days.

After 5-10 days, make a new set of tea and set aside to cool to AT LEAST 80 degrees Fahrenheit.

While your tea is cooling, you can start the second round of fermentation prep! Remove your SCOBY and set aside on a clean plate. Pour some of the SCOBY tea through a filter (cheesecloth works well!) and funnel or carefully pour into your brewing bottles leaving about 1.5-2 inches of air at the top. Add some flavor and sweetener! Close the lids and set in a box in a cool place for 3-10 days.

Keep 10-12 oz of the original first-round kombucha and add the cool sweet tea, then gently put your SCOBY back in. Cover the jar with a breathable cloth. Place it in a cool, dark place for 5-10 days. The longer it sits the stronger and more tart or vinegary it will taste. This batch will be ready to bottle around the time your brew bottles are ready to be opened!

When you are ready to drink the finished kombucha after its second fermentation, place them in the fridge 4 to 6 hours before you plan on opening. If you open them at room temperature, the Kombucha will shoot out like champagne! Filter again and it is ready to drink! Yum!

Store opened kombucha in the fridge until you’re ready to drink!

Flavor ideas: 

• Ginger and Dates, (2-3 Tbsp of fresh ginger and 1 date per 16 oz)
• Ginger, Cardamom, and Sugar, (2-3 Tbsp of fresh ginger, 2-3 Cardamom seeds or 1/4 tsp of ground Cardamom, and 1 tsp of Sugar per 16 oz)
• Strawberries (no sugar needed! They are sweet enough!), (1-2 Large Strawberries per 16 oz)
• Lavender and Agave (3-5 lavender flower stalks and 1 tsp of agave per 16 oz)
• Lavender, Sage, Rosemary, and Agave (1-2 stalks of each herb and 1 tsp of agave per 16 oz)
• Elderberries and Blackberries (no sugar needed! They are sweet enough!), (2-3 of each berry per 16 oz)
• Mulberries (no sugar needed! They are sweet enough!), (2-3 berries per 16 oz)

Tips:

• Making Kombucha on a budget? Save the bottles from store-bought Kombucha for the second fermentation. If you use these bottles, you will need to burp them every day, meaning you will unscrew the lid to release the CO2 build up! They cannot handle the pressure build-up and are prone to break or cause the lid to shoot off!
• Place the bottle of finished kombucha in the fridge 4-6 hours before opening! This will decrease the pressure to make it safer to open. If you leave the un-burped bottles in the fridge for too long before opening the CO2 pressure will simply build-up at the colder temperature and still shoot out like champagne! (see video!)
• Taste your first round fermentation kombucha before started the second round. See how it tastes, is it strong enough or does it need more sugar? After a few batches of fermentation, you will start to get a feel for what the kombucha should taste like before bottling!

Written by Madison Suoja, Education and Outreach Specialist

What exactly is a grain?

What’s the difference between wholegrain and multigrain?

Which is better, dried or canned beans?

Read along to find out the answers to these questions but recipes, cooking tips, and more!

Both beans and grains are food staples around the world and can be found in every single cuisine! Recently beans and grains have been gaining popularity due to the affordability, versatility and nutrition that they offer. From the familiar corn cob and pinto bean to the avant garde anasazi and quinoa, there is a grain and bean out there for everyone. That being said there’s often confusion about which bean and grain options are the best.

Bean Breakdown:

Beans add diverse flavors and textures to your cooking while also boosting the nutrition by providing a good balance of fiber, protein and minerals like calcium and iron. Beans are a great kitchen addition that make for a dynamic meal with very little cost. Plus if stored properly dried beans can last for up to 2-3 years without losing significant nutrient value and taste!

Dried:

Dried beans are one of the most affordable ingredients with many types to choose from.

You can easily buy them in bulk which allows you to get exactly the amount you need without excess packaging! 

Most dried beans, excluding lentils, split peas, and adzuki, will require soaking overnight (or at least 8 hours) before cooking in order to properly rehydrate them. After they’ve soaked make sure to drain the soaking water and add fresh water to your cooking pot. Check out the Co-op Central guide for additional details on bean varieties, storage tips, and cooking times.

Canned:

Canned beans are super convenient and great to have on hand for quick meal additions. While there tends to not be as much variety in canned beans as dried, there are still lots of bean types to choose from.

It can be especially handy to have canned garbanzo and soy beans, as these take the longest to prepare from dried.

A nutrition note on canned beans is that many have additional ingredients added such as sugar, salt, and fat and you should always check the ingredient label first before purchasing.

Fresh:

When it comes to fresh beans there are fresh shelling beans, like fava and cranberry beans which require shelling because the pod is inedible, and fresh whole beans, like romano and green beans which can be eaten whole. Fresh shelling beans are typically the same bean varieties that are found dried, while fresh whole beans are typically the same bean varieties that are found canned.

A benefit of fresh beans over dried and canned is that many varieties, like romano beans, can be eaten raw and do not require any cooking preparation. You can find these fresh beans when in season here at the Davis Food Co-op or your local farmers market! 

Takeaway:

When it comes to beans, dried are the most affordable option with the best variety to choose from. However, dried beans require proper storage and more preparation time for soaking and cooking. Canned beans offer the most convenience and are also an affordable option, but they limit the control of nutrients like salt and fat because many canned options have additional ingredients added. And lastly, fresh beans are a great seasonal option that can occasionally even be eaten raw offering unique flavors and textures.

Guide to Grains:

Grains, sometimes referred to as cereals, are small, hard seeds that come from different grass and grass-like plants. Today the most commonly produced grains around the world are rice, corn, and wheat, but there are many different kinds of grains! Whole grains are great sources of complex carbohydrates, fiber, and B vitamins plus they are very satisfying and filling meal additions. Check out the Co-op Central guide for additional information on types of grains, storage tips, and cooking times!

So what’s the difference between whole grain, multigrain, and fortified grains?

Whole Grains:

Whole grain means that all parts of the grain kernel, the bran, endosperm, and germ, are used. This is obvious when cooking rice or quinoa because the grain kernel is still intact, but can become more confusing when buying grain products like bread, pasta, and crackers.

Whole grains are the healthiest option because they offer the full nutrient and fiber content of the grain.

Back in 2005 the Whole Grains Council created a whole grain stamp that makes it easy to identify products made with whole grains! Many but not all products use the whole grain stamp so other good identifiers of whole grains are words like ‘stone ground’ and ‘whole wheat’. 

Fun fact, popcorn is a whole grain!

Multigrain:

Multigrain means that multiple different grains were used but none of them necessarily in their whole form. Due to this, the term multigrain can be deceiving because it is just referring to the number of grains and not the quality of the grains.

Multigrain products such as rice blends can be great options to diversify your cooking but it’s important to check the label because multigrain breads and cereals can sometimes be tricky!

Other names to look out for are numbers placed in front of grain such as ‘seven-grain’ or twelve-grain’. These are still multigrain products and may or may not contain actual whole grains.

Fortified Grains:

Fortification is a process used to restore the nutrient content of grains that have been stripped of their natural nutrients during refining. During refining grain kernels are separated and the bran and germ are removed leaving just the starchy endosperm behind.

This is generally done because the bran and germ impart more earthy flavors that are not also desirable but in doing so the majority of fiber and nutrients are also removed from the grain.

This is why most refined grains are then fortified with essential nutrients such as B vitamins and iron. While fortification has made refined grains much healthier, they still do not compare to their whole grain counterparts and will be lacking in nutrients unique to that grain. 

Takeaway:

When it comes to grains and grain products whole grain is the best option because the grain kernels are still intact leaving all of the nutrients intact as well. Multigrain products can be good options to get a variety of grains into your diet but tend to be misleading as to the processing and quality of the grain so you should always double-check the nutrition label. And lastly, fortified grains are highly processed, do not contain the same nutrients found in whole grains and therefore should be the last option when buying grain products. 

Bean and Grain Recipes

Sweet Potato and Black Bean Tacos

Chana Masala

Kale and Chickpea Frittatas

Maple Pecan Granola

Peanut Tofu Ramen

Avocado Oil? But I have always used Olive Oil!
Similar to olive oil, avocado oil is one of a few cooking oils that is extracted directly from the pulp of the fruit as opposed to chemically extracted from the seed.

While avocado oil has long been used in cosmetics and self-care products like shampoo, conditioner, and lotion, it has also become a favorite for many to cook with. The high smoke point of the oil (up to 520 degrees Fahrenheit!), makes it great for high temperature cooking, such as frying and sauteing.

It is creamier in texture and has a less bitter flavor than olive oil which makes it extremely versatile in a number of dishes. Some vegan recipes even use it as a butter replacement.

Benefits
While avocado oil has a similar fatty acid profile as olive oil (around 75% fat with a substantial dose of monounsaturated compounds), there’s also a few other key nutrients that make it a healthy option:

• It has 25% more Vitamin E than Olive Oil, which helps nourish skin and hair . You can actually rub a small amount of avocado oil into the skin in dry areas to provide relief; even some cases of psoriasis have been helped with a topical treatment.
• It has more potassium than a banana to help stabilize blood pressure and promote heart health.
• This oil has nearly triple the amount of carotenoids as olive oil. These soluble antioxidants help fight cancer growth, protect the eyes from macular degeneration, and halt the physical signs of aging
• It contains lutein, a plant compound that helps to preserve eyesight
• Around 23% of the daily recommended amount of folate, a B vitamin that’s important during pregnancy to support the development of a healthy fetus can be found in Avocado Oil
• Studies from the National Center for Health Statistics have shown that those who eat avocados regularly are better off than those that don’t. And avocado oil is just as effective as the raw fruit. Those that ate one serving of avocado every day found these benefits:
  • 22% lower LDL cholesterol (the bad kind)
  • 11% increase in HDL cholesterol (the good kind!)
  • 20% less blood triglycerides

Takeaway
This isn’t to take away from Olive Oil; it is still a cheaper alternative with its own health benefits and a classic flavor that shines in cold dishes like salad and meals with lower cooking points. But if you are looking for an oil that can withstand a higher cooking point while providing you with some extra health benefits and a pleasant taste, Avocado Oil may be the oil for you!

We all know that we could do a little more for our planet every day. However, right now it feels harder than ever to avoid the use of single-use plastics. Because of the current concerns regarding the spread of Covid-19 many who would like to be more sustainable or were already in the habit of reaching for reusable materials can no longer do so as easily. In order to support ourselves and our community, it’s perfectly understandable to be buying plastic-packaged food, using single-use cups, or getting takeout from local restaurants. But if we all can pick just one area to reduce our consumption of plastic during this difficult time we can come out of this crisis with better habits and a cleaner planet. This is why we are inviting all in our community to participate in Plastic Free July and pledge to reduce their plastic waste. 

What is Plastic Free July?

Plastic Free July is a global movement that is meant to inspire people to do their part to reduce plastic waste. It encourages people to realize the role that they play in keeping their communities clean and the environment healthy. 

So instead of trying to make a permanent lifestyle change, you commit to avoiding single-use plastics just for the month. You don’t even need to quit using all plastic, committing to no longer using just plastic bags or straws is enough and maybe can even show you how easy it is to adjust to more sustainable habits. 

How do I get started?

 Permanently going Zero Waste can feel daunting for many of us, especially once you realize just how much waste each of us is generating every day. That’s why Plastic Free July is all about making small, sustainable changes to your daily routine. If you’re not even sure what you could change in your routine you can take the Pesky Plastics quiz to find out!

Until we can bring our own coffee cups to our favorite cafes or actually dine in at our favorite restaurants instead of eating out of plastic takeout containers, we just have to get a little creative in order to show our planet some love. This can mean finding a way to commute that lowers your carbon footprint trying out a plant-based diet or simply eating more home-cooked meals.

So instead of trying to make a permanent lifestyle change, you just commit to avoiding single-use plastics for the month of July. The little changes that we each make to our daily routines have the power to add up to big results.

Eat more consciously

One of the most challenging areas to avoid plastic waste is in the foods we buy, or rather, wrapped around the foods that we buy. Almost everything we eat seems to either be shrink-wrapped or capped with some sort of plastic material. You don’t need to stress about only buying things that are plastic-free going forward, this is especially hard right now because of COVID, but you can just choose one type of food that you normally buy and find a plastic-free version of it. For example, frozen fruit often comes in plastic bags but here at the co-op, we carry an organic brand that comes in paper.

Another type of food that it is especially hard to find without plastic is meat, but there’s an easy workaround for this. You can walk up to the meat counter at the co-op and ask the butcher to wrap your meat in paper. Or you could even take it a step further and consume a plant-based diet, which could allow you to forego a large amount of packaging altogether. Plastic Free July is all about making changes that you feel you can maintain going forward so it’s whatever works for you.

DIY

Many of the products that we use to clean our homes would be easy to make ourselves, which is better for our wallets and the landfills. We have a post about making your own disinfectants, and there is a natural solution for just about anything you can think of out there on the internet.

Links with ideas:

https://trashisfortossers.com/plastic-free-july-during-a-pandemic/

Start Here

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@mariacanfora asked if i could post ideas for someone who wants to start zero waste in a new home. these are the easiest switches we use the most. (PLEASE KEEP IN MIND I’VE BEEN COLLECTING ITEMS FOR OVER 5 YEARS – you don’t need as much as I own) •I have dads old work rags (about 12), but a cut up old towel or T-shirt work great! •newspaper to clean windows, mirrors, make trash bin liners •luffa gourd cut up into pieces for dish sponge, cleaning sponge, body sponge, soap dish •olive oil for cooking, taking off makeup, moisturizing, taking sticky labels off, buffing wood •block of soap (this was made by a friends grandmother) can be cut up to clean dishes, body, clothes, hands, even hair if your scalp isn’t sensitive •citrus vinegar cleaner (steps in older post) to clean almost everything in the house, get rust off metal lids, help unclog drains •reusable cloth tote (I’ve seen folks DIY from shirts) to serve as shopping, lunch, beach, going out bag (I have 3 use the most but own 7) •my favorite jars are ones I bought food in – salsa, jam, applesauce, olives, etc. – let lid and jar sit in the sun a couple days to get smell out after washing (I have too many jars to count) •utensils don’t have to be fancy cutlery, take what you have at home on the go (we own about 15 of each) •the best cloth napkins I have feel like bedsheets (you could diy) and were from the thrift store (we own about 15) and I use them on the go as well •i like bamboo reusable straws because they can be composted at the end of their life and are the cheapest option (we have 15 variety) •metal tiffins, if you need them, I have found cheaper at asian markets than online sellers (we own 3) •the produce bags pictured were free – grey bag was what my bedsheets at Marshall’s came in (organic cotton too!) and the other two fancy shoe bags were given to me by friends (we own ~15) ?of everything shown, my olive oil is the priciest. trying to be mindful of your waste should not be expensive or complicated. what are some cheap changes you made?

A post shared by Heidi Violet (@zerowastechica) on Oct 12, 2018 at 8:24am PDT

Looking for a way to switch up your Taco Tuesday? We have a recipe that is plant-based, protein-packed, and perfect for a laid-back weeknight meal. Watch the video below for an explanation of what ingredients we chose and a walkthrough of the steps. The ingredients and instructions are listed below.

This recipe was developed by our Education and Outreach Specialist, Madison Suoja, and the demonstration was done by our staff member Rheanna Smith. Rheanna has a background in nutrition and food science, and along with working in many departments here at the Davis Food Co-op, she actively runs a food blog containing healthy recipes and nutrition tips. Keep an eye on our Co-op blog to see some of her recipes and give her Instagram account a follow for additional health tips and ideas, @rheannnabanana.

Stuck at home and looking for a fun and delicious recipe that the whole family will love? We have just what you need, easy layered peanut butter freezer fudge! This simple yet hands-on recipe makes for the perfect sweet treat while also being dairy-free, gluten-free, and vegan!

This recipe is also an opportunity to try out some of the Fair Trade products that we have in our store! Coconut Oil and Chocolate are products that traditionally have not always fairly compensated the farmers that produce them. Buying Fair Trade versions of these products makes a positive impact on the lives of these farmers and makes the cultivation of these products more sustainable as well. For this recipe, we suggest using Dr. Bronner’s coconut oil and Equal Exchange chocolate chips, but we have many more Fair Trade options in our store for you to choose from! You can find some of our staff’s favorite Fair Trade items in another of our blog posts.

What You’ll Need:

• 8×8 inch Baking Dish
• Parchment Paper
• Small Saucepan
• Small Mixing Bowls
• Measuring Spoons/Cups
• Rubber Spatula
• Baking Sheet
• Ziplock Bag (optional)
  

Ingredients:

• 1 + ½ cup Peanut Butter
• 6-8 tbsp Maple Syrup
• 1 ½ cup Oat Flour (Divided)
• ¼ cup Cocoa Powder
• 1 cup Coconut Milk (Divided)
• 2-3 tbsp Coconut Oil
• 2 cups Chocolate Chips
  

Makes 12+ servings!

Instructions:

1. Begin by heating the small saucepan over low heat and adding in 1 cup of the peanut butter and all of the maple syrup.
2. Mix together the peanut butter and maple syrup, stirring constantly for about one minute or until smooth.
3. Remove the peanut butter mixture from the heat and evenly divide into two mixing bowls.
4. To one of the mixing bowls add in half of the oat flour (¾ cup), half of the coconut milk (½ cup), and all of the cocoa powder. Mix until smooth and thick to form the chocolate layer.
5. To the other mixing bowl add in the remaining oat flour (¾ cup), remaining coconut milk (½ cup), and remaining peanut butter (½ cup). Mix until smooth and creamy to form the peanut butter layer.
6. Line an 8×8 inch baking pan with parchment paper and using clean hands or a rubber spatula press the chocolate mixture into the bottom of the pan to form an even layer.
7. Scoop the peanut butter mixture on top of the chocolate layer and press into an even layer on top.
8.  Place in the freezer overnight or for at least 3 hours to set.
9. Once fully set remove the layered freezer fudge from the parchment and cut into 2-inch cubes.
10.  Melt the chocolate chips and coconut oil together in a small saucepan or double boiler over medium-low heat until smooth and creamy, being careful to not burn the chocolate by stirring constantly. 
11.  Line a baking sheet with parchment paper.
12.  Using a fork or slotted spoon, dip each fudge chunk into the melted chocolate sauce, drain off extra chocolate by gently tapping the side of the bowl and then set on the parchment paper-lined baking sheet.
13.  Place into the freezer for a minimum of 30 minutes to allow the chocolate sauce to harden.
14.  *Optional – For an extra touch scoop a tablespoon or two of peanut butter into a small ziplock bag. Using scissors cut off the tip of one of the bottom corners of the bag and use it as a frosting piper to drizzle peanut butter on top of each fudge chunk!

Store in the fridge for up to a week or the freezer for up to a month.

*Recipe Adjustments:

• Peanut butter can be substituted with almond or cashew butter.
• Coconut milk can be substituted with any plant-based milk.

Tips:

• If your peanut butter is extra thick add a splash of extra coconut milk to help with mixing and if your peanut butter is thin and drippy add an extra ½ tbsp of oat flour to thicken it up.
• To make your own oat flour simply pour whole rolled oats into a food processor, high-powered blender, or clean coffee grinder.

Recipe developed by our staff member, Rheanna Smith. Rheanna has a background in nutrition and food science, and along with working in many departments here at the Davis Food Co-op she actively runs a food blog containing healthy recipes and nutrition tips. Keep an eye on our Co-op blog to see some of her recipes and give her Instagram account a follow for additional health tips and ideas, @rheannnabanana.