Monthly Archives: June 2012

Kohlrabi and Salad Greens

Kohlrabi and Salad Greens
Recipe type: Appetizer
Embrace this unusual veggie with a simple and fresh salad. Kohlrabi is a vegetable that almost no one has heard of, yet everyone should be eating! This stout veggie has the taste of a broccoli stem or cabbage heart, but sweeter. Kohlrabi is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin, Folate, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin B6, Potassium, Copper and Manganese.
  • 1 medium kohlrabi
  • 1/4 small red onion
  • 1 tsp fresh lemon juice
  • 1 T olive oil
  • 1 T drained capers
  • 4 cups tender greens
  1. Peel kohlrabi. Slice the bulb very thin and put in a bowl. Slice the onion very thin, then rinse the slices in a sieve and pat dry. Stir the sliced onion into the kohlrabi. Separately, mix together lemon juice, ¼ teaspoon salt, and a pinch of pepper, then stir in oil and capers. Pour this mixture over the vegetables. Toss with greens and serve immediately.


Tips for Preparing Grass Feed Beef Like a Chef

When grilling steaks, SEAL not sear, steaks on each side over high heat coals then move to medium to low heat coals to finish cooking- slowly. Grassfed steaks are at their best cooked medium rare. Anything done past this temperature may dry them out, so baste with garlic infused olive oil (see below) or rosemary butter (soften a stick of butter or margerine and stir in one teaspoon of fresh rosemary needles) while grilling.

If you don’t have a grill or don’t wish to grill, do as the restaurants do – put your steaks in a  heated oven proof frying pan on top of the stove, such as cast iron, brushed with olive oil. Seal them on both sides. A gourmet secret to try is the ol’ sugar crust tip. While the pan heats to temperature, rub salt and pepper and 1/4 to 1/2 teaspoon full of sugar on each side. Don’t wait to seal your steak – the sugar melts quickly! Seal steaks for two minutes per side.   The resulting crust will be a nice brown. Remove the pan from heat and brush steaks with garlic infused olive oil (half a minced garlic clove to one teaspoon of oil). Then, place them in a 325 degree preheated oven until their internal temperature reaches 120 to 125 for rare to medium rare. (You may wish to take them out of the oven or off the grill at 10 degrees before done as the steaks will keep cooking for up to 10 minutes after they are removed from heat.) Let rest for 5-10 minutes before slicing.

Grassfed beef must be cooked slower and at lower temperatures than commercial beef. When following recipes, lower the temperature stated by 10 to 20 degrees. Grassfed beef likes to cook leisurely. Roasts are wonderful, coated with minced garlic, sprinkled with pepper and seasoned salt, then crossed with sprigs of fresh rosemary. Place on a rack in a medium sided roasting pan so that the oven’s heat can flow all around the roast. Do not open the oven door unless you absolutely must. Place an accurate, oven proof meat thermometer in the roast before sliding it into the oven. Make sure that you can read it through the glass window of the oven door. Let roasts rest for 5 minutes before carving. Cut all beef across the grain in thin serving pieces. Enjoy!

•Rare — 120F
•Medium Rare — 125F
•Medium — 130F
•Medium Well — 135F
•Well — 140F

Monday, July 16th 2:30-3:30pm

Because of our mild winter, flu season started in May of this year! Naturally protect and heal yourself and your family from a summer cold or flu with herbs. Join us for an exciting and informative class to teach you how to make your own herbal remedies. Supplies will be provided and you will depart with a herbal remedy that you can store in your refrigerator for the summer…hopefully you won’t need it but you will be grateful if you do.

Chanteau McElvin, CHHC, BSW, a Holistic Nutrition and Wellness Coach, Personal Herbalist and owner of Sangoma, a mobile wellness cafe will be your educator.

Class, supplies and remedies to take home $20

Class is limited to 12 participants.

Please R.S.V.P. by July 9th so we can make sure we have enough supplies. R.S.V.P. to Sharon at






Recipe type: Condiments
Author: Sharon Williams
Prep time: 5 mins
Total time: 5 mins
For all of the vegans (and everyone else) out there who fret over what kind of vegan mayo to buy, fret no more. This 100% vegan recipe will not only save you money, but will save your waistline. Whip this fluffy spread up for your child’s lunch or even your spouse’s. They will love it and not even know that they’re eating healthy. It only takes 5 minutes to prepare and hopefully less to gobble down. The author of the blog that we found this recipe on says to substitute the oil in an oil-based dressing with this mayo. That way you’ll get the creamy dressing that you love without all of that unwanted fat.
  • 1 12.3 ounce package firm silken tofu (see note)
  • 1/2 cup raw cashews (about 2 ounces)
  • 3 tablespoons lemon juice
  • 1 teaspoon prepared mustard, any variety
  • 1/8 teaspoon granulated onion powder
  • salt to taste
  1. Drain water from tofu and place it and all other ingredients except salt in a high-speed blender. Blend at highest speed until light and creamy. Add salt to taste and blend again. Seal tightly and keep refrigerated. Stir before each use.
Calories: 15 Fat: .88g Carbohydrates: 1g Sugar: 1g Fiber: 1g Protein: 1.1g Cholesterol: 0mg

To make this in a food processor or regular blender, use 1/3 cup of cashew butter instead of cashews and process until smooth.

Instead of using cashews or cashew butter, tahini paste works well for someone will a nut allergy.

Soy is one of the highest GMO crops in America. Make sure to buy your tofu with no GMO soy. Seeds sells this.

Seeds Natural market opened for business as of May 1, 2012.  We are so excited to bring healthy food and education to our community. Come by today to see our current wide selection of grass feed beef, raw cheese, natural and organic eggs, healthy chips, bars, beauty products and suppliments. While visiting relax in our seating area and enjoy a beverage and locally made mouth-watering muffin.

Your Friends at Seeds Natural Market