Moondeli: Herbacious Soup for the Soul

By Bex, Supplements Buyer & The Naturalist Contributor

All images by Pure + Wild Journal

Growing up, any hint that we would be going on my family’s now-and-then adventure to our neighborhood deli prompted knee-rattling anticipation as I contemplated a challenging decision at the large window display chock-full of salads and spreads in quantities that could quite literally feed a village. Then, inevitably upon arrival, I would settle on a moon-like matzoh ball suspended in a large bowl of piping hot chicken soup, which my grandmother always reminded me was “the Jewish Penicillin.”

So, when I stumbled upon Moondeli, I naturally thought of that scrumptious celestial body floating in a steaming edible bath for my digestive tract. The comparison is actually not that much of a stretch since Moondeli is my modern day answer to the enduring need for bowl after bowl of comforting and fortifying liquid. Now that I only reserve matzoh ball soup for when I actually fall ill, I’m focused on regularly consuming herb based tonics that support my body in staying strong, energized and relaxed, so that I find myself getting sick much less often. The organic, wildcrafted, ethically-sourced precious powders from Moondeli become boosters to add to your smoothies, tea, coffee, juice, and get this - soup!

Moondeli’s adaptogenic blends have become part of my self-care ritual, supporting my body and mind as they adapt - rather than react - to stress. Inspired by ancient plant medicine, Moondeli Tonics can be enjoyed heated or chilled on their own, immersed in liquid, or cooked into goodies galore. I’ve even experimented with putting these functional foods on my face! Try a teaspoon of the Meditation Tonic stirred into your favorite cup of herbal tea. If you crave a little sweetness, add honey or stevia to taste. Make a golden milk latte by whisking the Golden Turmeric Tonic into your milk of choice. However, if you want to really have some fun, get creative in the kitchen and add these to sweet and savory treats to infuse your bites with life-affirming goodness.

Here are a handful of Moondeli-inspired recipes to nourish your body and soul!

THE NOT-SO-MEAN GREEN PROTEIN MACHINE SMOOTHIE

• 2 tsp Moondeli Blue Green Protein (spirulina, tocos and salt)
• 1 Banana
• ½ cup of frozen mango chunks
• 1 cup of frozen strawberries
• 4-6 frozen peach slices
• 1 serving of your favorite vanilla protein powder (I use the plant-based sunwarrior warrior blend)
• 2 cups of unsweetened almond milk (or other milk of choice)
• 1 Tbsp bee pollen (to sprinkle on top)

Place all ingredients into a blender and blend it up! Add more almond milk to achieve the consistency you desire (I like it on the thick side, so I usually use less.) Serves 2

Photo by Pure + Wild Journal

CRUNCHY MINTY HIPPIE’S DELIGHT SMOOTHIE

• 2 tsp Moondeli Mushroom Adaptogen (cacao, chaga, cordyceps)
• 1 Banana
• 1 cup of frozen strawberries
• 1 handful of raw organic spinach
• 3-4 mint leaves (to taste)
• 2 Tbsp of hemp seeds (one to be blended into the smoothie, the other to use as a topping)
• 1 Tbsp of almond butter
• 2 cups of unsweetened hemp milk (or other milk of choice)
• 2 Tbsp of granola (I sometimes add it as a topping and sometimes stir in. I use paleo granola)

Place all ingredients into a blender and blend it up! Add more hemp milk to achieve the consistency you desire (I like it on the thick side, so I usually use less.) Serves 1-2

Photo by Pure + Wild Journal

BLISS BOOSTING GLUTEN FREE hygge season COOKIES

• ¼ cup Moondeli Bliss Booster (cacao, maca and cayenne)-like Mexican Hot Chocolate!
• 1 Tbsp cacao powder
• 1 tsp cinnamon
• 1 cup GF Flour blend (I use Cup4Cup or Bob’s Red Mill)
• 1 cup almond flour
• 1.5 cups GF rolled oats
• 1 tsp baking powder
• ½ tsp kosher salt (I often double that because I like salty cookies)
• 1 cup coconut sugar (or brown sugar)
• ½ cup coconut oil
• ¼ cup flax meal whisked with a fork in ⅔ cup water
• ¼ cup almond butter
• ½ cup coconut oil
• ⅓ cup of unsweetened coconut shreds (or unsweetened coconut chips if you prefer crunch)
• ½ cup dark chocolate (I prefer chopped chunks, but you can also use chips)
• ¼ cup dried cherries
• 1 tsp vanilla extract (this is another area where I get a little generous)

1. Mix dry ingredients together (Bliss Booster, cacao, cinnamon, flour, almond flour, oats, chocolate, coconut, cherries, baking powder and salt) in a large bowl
2. In a separate large bowl stir together the wet ingredients and sugar (melted butter, eggs, sugar, vanilla, almond butter, coconut oil)
3. Add the wet ingredients to the dry ingredients, stirring it in bit by bit.
4. Chill for at least 2 hours (I like to chill the dough overnight)
5. Bake at 350 degrees F on a cookie sheet covered in parchment paper (or thoroughly greased) for 10-12 minutes
6. Check the edges and consistency of the cookies. Depending on the oven, I usually increase the temperature to 375 and bake for another 1-3 minutes as needed.
7. Cool on a cooling rack if possible.

Photo by Pure + Wild Journal

CHILL THE F OUT CHAI CHIA PUDDING

• 2-3 Tbsp Moondeli Calming Adaptogen (ashwagandha, ginger, cardamom, cinnamon)
• 1 Banana
• 1 cup berries of choice (I topped mine with blackberries and raspberries)
• 1 tsp vanilla extract
• 1 Tbsp almond butter
• 1-2 tablespoons of cacao nibs
• 1 serving of vanilla hemp protein powder
• 1 can of coconut milk

Photo by Pure + Wild Journal

Mash the banana into a tupperware container with the almond butter until it is soft. Add 1 can of coconut milk and stir together with the banana. Add 4 Tbsp of chia seeds and stir. Place in refrigerator for at least 3 hours (I like to let it sit overnight.) Mix in protein powder and Calming Adaptogen powder. Top with cacao nibs and berries!

I’ve also added these powders to soup, juices, overnight oats, zoom balls, pancakes, truffles, frosting, and salad dressing, so get creative and have fun! Moondeli suggests up to two servings of each blend per day, but remember that the tonics work synergistically, so you can mix several of them together in your attempt to gain superpowers. I’m not a doctor or a pharmacist, so I can’t say whether or not that will happen, but I’m gonna give it a try… Ceremony Tonic (matcha, cacao, maca,) here I come!

Six Favorite Herbal Recipes for Autumn

Fall! It’s almost here!… The official start to the season is the autumn equinox on September 22nd. I’m sure you can already feel the shift in the air, the different slant of light and the ever-changing colors of the trees.

If you read my blog or newsletters you know that fall is my absolute favorite season. Summer is pretty wonderful, of course, but I have to admit that it always feels like a huge relief when the heat and brightness of the summer sun fade into the cooler, more gentle days of autumn. There is a special sort of beauty that exists only in fall.

In celebration of this season I am compiling some of my favorite, go-to herbal recipes. Some of these are quite simple to make and others are a bit more involved. Read on for the healing benefits of the plants in each recipe. I hope you are inspired to make a few of these herbal concoctions…

May your autumn days be full of beauty and abundance!

SIMPLE ELDERBERRY SYRUP

Elderberry is an important herb for every home apothecary, especially as we enter the colder months of cold and flu season. This syrup is very easy to make, tastes delicious and is one of the best things you can do to support your immune system. It is my go-to potion for sniffles, colds, flu, and anytime I am starting to feel run-down. Take 1-2 tablespoons a day for preventative measures and to keep your immune system going strong. This syrup is also delicious added to teas (or hot toddies!), or as a special garnish on desserts.

An herbal syrup might sound complicated, but really it is just a mixture of:
a strong herbal tea + a sweetener + brandy

INGREDIENTS:

• 1 cup dried elderberries
• 1 teaspoon dried ginger root
• 1 tablespoon dried cinnamon chips
• 4 cups water
• 1 cup local honey
• 1/2 cup brandy

1. Create a strong tea (decoction) by slowly simmering the elderberries and spices in the water. Let the water content reduce by half, which may take an hour or more.  Keep an eye on the pot and make sure the water does not evaporate too much - if needed, add another cup of water.

2. Strain and discard the herbs from the liquid.

3.  Measure your remaining liquid. If you started with 4 cups of water, you should have 1.5 to 2 cups of liquid left. Add 1 cup of honey. You can adjust the amount to your taste, and preference for consistency. (If you want a thicker, sweeter syrup, add more honey.)

4. After adding the honey, cook on very low heat until just combined, usually just a minute or two. When using honey (especially raw honey) you want to be careful with the amount of heat you use.

5.  Remove from the heat and let cool. At this point your syrup can be considered finished, but if you would like extra preservative properties for a longer shelf life, add 1/2 cup brandy. Mix thoroughly.

6. Pour into clean glass bottles, label it with the ingredients and date, and refrigerate. The syrup will keep for several months when preserved with brandy and stored in the fridge.

Options: You could also add other spices such as cloves, cardamom or orange peel to this recipe. I also like to add in a small amount of dried rosehips for added Vitamin C content. Use this basic recipe as a starting point and let your creative juices flow!

ROSEHIP OXYMEL

The combination of honey, vinegar and herbs creates an ancient preparation called an oxymel. This simple medicine dates back to the time of the Greeks and has been used for many different ailments. Today we can make oxymels as a delicious way to preserve our favorite herbs, or to create a medicinal tonic.

The basic method of making an oxymel is to mix together equal parts honey and apple cider vinegar and pour this mixture over your herbs to steep. (Use more vinegar for a thinner oxymel, less vinegar for a more syrup-y oxymel.)

Rosehips are an excellent herb to incorporate into your fall herbal routine as they are chock full of Vitamin C and help our immune systems stay healthy. Use this tart honey-vinegar concoction directly by the spoonful, or add to seltzer water for a refreshing drink. You can also use it as the base for sauces, marinades and salad dressings.

INGREDIENTS:

• Rosehips
• Apple cider vinegar
• Raw honey

1. Fill a pint sized jar 1/3 full of dried rosehips or 1/2 full of fresh, chopped rosehips.

2. Cover with a vinegar/honey mixture (start with a 1:1 ratio of vinegar: honey). Stir it up to remove air bubbles and cover the top of the jar with a sheet of wax paper before capping if using a metal lid. (Or use a plastic lid to avoid corrosion from the vinegar.)

3. Shake those hips! Shake the jar often to make sure the herb does not clump together. Add more vinegar if necessary.

4. Let infuse for 2 – 6 weeks. Then strain out using a cheesecloth and store in a tightly capped bottle out of direct sunlight.

SPICED ASHWAGANDHA HOT CHOCOLATE

What better way to take your fortifying ashwagandha powder than in hot chocolate?! Make this brew on cold nights -- it is lovely to sip on as you are winding down from the day.

INGREDIENTS:

• 2 tablespoons Cocoa powder
• 1 teaspoon Ashwagandha root powder
• 1/4 teaspoon Cinnamon
• a few sprinkles of freshly grated Nutmeg
• 8 oz. Coconut milk* (or other milk of choice)
• Honey or maple syrup to taste

This recipe makes one serving. Pour the milk into a small saucepan and whisk in the cocoa powder, ashwagandha powder, cinnamon and nutmeg. Heat gently over low heat for a few minutes, stirring occasionally. Pour into a mug and add honey or maple syrup to your taste. Enjoy!

*If using full fat coconut milk from a can I usually dilute it down with water to equal parts, i.e. 4 oz coconut milk plus 4 oz. water

HERBAL ROOT CHAI

I love this chai because not only is it completely delicious, it is also very good for you. Dandelion, burdock and chicory roots are incredibly nourishing and make our livers happy. And astragalus is a sweet-tasting, tonic root that supports our immune systems — never a bad thing during cold and flu season. The spices in this recipe add a gentle heat that stimulates both our digestion and circulation. All in all, this root chai helps us to stay toasty and healthy during the cold months.

INGREDIENTS:

• 6 cloves
• 6 cardamom pods
• 1 tsp. black peppercorn
• 1-2 tsp. dried ginger root
• 1 tsp. dried orange peel
• 1/2 Tblsp. cinnamon bark (sweet or cassia)
• 1 Tblsp. burdock root
• 1 Tblsp. roasted dandelion root (roasted will yield a deeper, darker flavor)
• 1 Tblsp. roasted chicory root
• 1 Tblsp. astragalus root

Grind together the cloves, cardamom and peppercorn in a mortar and pestle. This will help their flavor be dispersed throughout the whole tea. Combine these crushed pieces with the remaining ingredients and mix thoroughly. Store in a tightly capped glass jar. This will make about 5-6 servings of tea.

To brew the tea, add up to 1 Tblsp. of the chai blend per two cups of water in a small saucepan. Bring everything to a boil, then lower the heat and let it simmer covered at for least 20 minutes. Just be sure to keep an eye on the water level and don't let it evaporate too much. When it is as dark and spicy tasting as you would like, strain out the roots and add milk and honey to taste.

 

AUTUMN APPLE TEA

This unusual tea blends together some of the brightest notes of summer with our delicious New England fall fruits.

INGREDIENTS:

• 1 tablespoon dried lemon verbena leaf
• 1 tablespoon dried (or fresh) sumac berries
• 1/2 tablespoon dried rosehips
• 1 tart apple, cut into pieces

1. Place all the ingredients in a quart-sized jar.

2. Cover with freshly boiled water and let steep for 10 - 20 minutes.

3. Strain out the herbs and add raw honey or maple syrup to taste. Drink cool or warm.

MUGWORT INFUSED VINEGAR

Mugwort is one of my favorite herbs, full of healing on several levels. It is contains many minerals and vitamins and its bitter taste stimulates the digestion. I love to use this vinegar on roasted vegetables or as a salad dressing. I also simply take it by the spoonful!

INGREDIENTS:

• Mugwort
• Apple cider vinegar

 1. In a pint sized jar, add 1.5 cups chopped fresh mugwort leaves and stems. (If using dried mugwort, add just 3/4 cup.)

 2. Cover the herb completely with apple cider vinegar, until the liquid reaches to nearly the top of the jar.

3. Stir with a spoon or chopstick to remove any air bubbles.

4. Place a sheet of wax paper over the top of the jar and then cap tightly with the lid. (The wax paper prevents the vinegar from corroding the lid.)

5. Let steep for 4 to 6 weeks, if you can bear to wait that long! Taste at intervals to see if the flavor is to your liking. When ready, strain out the mugwort through a fine sieve.

6. Place the remaining liquid in a dark colored, air-tight bottle and label. The vinegar can be left at room temperature if used within a few months. For a longer shelf life, store in the refrigerator.

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world. She teaches seasonal herbal classes and is the founder of HERBSTALK, Boston’s community herbal conference. Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

SLOW DOWN AND ENJOY YOUR BREAKFAST!

By John, Grocery Buyer and Breakfast Connoisseur

You're heard it since you were a tiny little tyke: "Breakfast is the most important meal of the day!" It's true! A delicious breakfast can set the mood for your entire day to come, and while some of America may 'run on, we here at Cambridge Naturals prefer things prepared a bit more slowly and with a tad more TLC. With that in mind, here are some great family-friendly breakfast ideas ranging from sweet and sticky to savory and spicy. Enjoy!

NUTTY, MELTY FAUX-CREPES:

This is one the kids will love! Start with some of our Siete Almond Flour Grain-Free Tortillas. Spread your fillings on one side (think Nutiva Hazelnut Spread, Fior Di Frutta fruit spreads, Once Again Creamy Almond Butter, Organic Living Natural Juice-Infused Strawberries, maybe some banana slices...), fold it over quesadilla/crepe style and pan-fry to golden brown on both sides in a bit of Full Moon Ghee. It doesn't get much easier than that, or more satisfying!

THE KOREAN-STYLE OMELETTE:

Melt some Full Moon Ghee in your frying pan and beat some of our unbeatable Brookford Farm Eggs in a bowl. Add the eggs, some Chi Kitchen Kimchi, scallions, and shredded Neighborly Farms Sharp Cheddar. Cook 'til fluffy and serve with a liberal squirt of Bushwick Kitchen Weak Knees Gochujang Sriracha. Voila! The perfect breakfast for those who prefer to start their day with a little heat!

PANCAKES TWO WAYS:

Who doesn't love a nice stack of pancakes? I love them so much I couldn't decide on just one recipe suggestion, so you lucky folks get two!

First up, soak some goji berries overnight in water (or dare I suggest simple syrup?). Prepare some batter with our Bob's Red Mill Paleo Pancake Mix (I hear it's best prepared with Brookford Farm Eggs and Nutiva Virgin Coconut Oil), add the berries, and break in some wafers of our Sunfood Cacao Paste. Cook 'em up and you've scrumptious Paleo Goji Cacao pancakes!

Mmmm pancakes. Photo via Paleo Newbie.

Or for a very decadent sweet-spicy-nutty-tart explosion of flavors, begin with our Mu Mu Magic Organic Cranberry Date Pancake Mix (oddly enough, this kind is best prepared with Brookford Farm Eggs and Nutiva Coconut Oil as well!). Chop up some Will & Rose's Pecans into that batter. Cook 'em up and slather them in Benito's Habanero-Infused Maple Syrup and Organic Valley European-style cultured butter. Cranberry and Habanero go fantastic together, believe it or not! Try it and you'll be convinced in no time!

So there you have it. Put down that prepackaged bar, accept that your local bagel place won't miss you if you skip just one day, and sit down with a nice, homemade breakfast. Treat yourself! You deserve it!

Imbibing, Naturally

By John, CN Grocery Buyer and The Naturalist Contributor

"What's that?" you may be asking. "How could the place where I purchase my vitamins and protein shakes help me get drunk?" Well, dear readers, although Cambridge Naturals will always be here for you when you're in need of a cleanse or detox, we're more than happy to help you creatively re-tox as well! Booze in careful moderation* may have some medicinal value, and its functions as a social lubricant and stress reliever have been documented since the poems of antiquity.

But antiquity is not what we're here to talk about. The world of the mixed drink has changed dramatically in the last decade, and Cambridge Naturals is stocked to the rafters with ingredients which can bring your next party to the vanguard of the craft cocktail revolution!

What follows are not a couple, not a few, but five different drinks showcasing a wide variety of items for sale in our store. It could have been a dozen! The possibilities really are limitless. Come find me in person at the store for the low-down on some of my extra-secret concoctions or to let me know what you've come up with.

THE HOT HONEY PALOMA

• 4 oz Grapefruit flavor Spindrift sparkling water
• 2 oz Organic Mezcal or Tequila*
• 1 tablespoon Mike's Hot Honey
• 1 tablespoon fresh lime juice
• Sprig of Mint

Stir the liquor, honey, and lime juice well, then pour in the Spindrift and enjoy!

THE SAPPY CHAMELEON

• 1 oz Feronia Forests Mission Maple Syrup
• 1 oz Overproof Rum*
• 8 oz Chameleon Cold Brew

Combine and mix ingredients in a glass, stir, and serve!

THE CHAI ORANGE HONEY OLD FASHIONED

• 3 tablespoons Boston Chai Party Homemade Chai Spices
• 8 oz Organic Bourbon*
• 8 tsp Puremiel Orange Blossom Honey
• Urban Moonshine Citrus Bitters
• Mountain Valley Sparkling Water

(recipe makes 4 cocktails)

First, put the chai spices in a sachet and infuse the bourbon for a few hours. Then mix 2 oz of the infused bourbon, 2 teaspoons honey, and 3 dashes of the bitters with some ice in a shaker and shake it all up. Pour over an old fashioned glass with ice and top with a splash of sparkling water.

THE GINGER CACAO BOMB

• 1 1/2 oz Repurposed Pod Cacao Juice
• 1 1/2 oz Organic Gin*
• 1/4 oz Old Friends Farm Ginger Syrup
• a dash of Urban Moonshine Original Bitters
• 1/2 oz lemon juice

Combine all ingredients in shaker with ice, shake, pour over ice, and bottoms up!

THE CAMBRIDGE NATURALS BLOODY MARY

• 2 Tablespoons Bragg's Apple Cider Vinegar
• 2 Tablespoons Hosta Hill hot sauce
• 3oz Organic Vodka*
• 6oz Mucho Gazpacho (Original)
• Mix in a glass with ice and your choice of garnish, line the rim with Maldon's smoked sea salt!

That's all for now! Cheers! Slainte! Probst! Kampai! Salud! See you next time!

*Please drink responsibly. Any of these cocktails can be made without alcohol and enjoyed immensely!

THE TRIUMPH OF THE VEGAN AT THE BBQ!

By John, CN Grocery Buyer

It can sometimes be a lonely affair to be the vegan at a summer barbeque. Perhaps you’ve brought enough portabellas to share, but they end up cast aside in favor of cheeseburgers. Maybe you’ve even given up on bringing along food to share altogether, and succumbed to the urge to just graze on chips, underwhelming salad, and corn on the cob. Well fret not, gentle herbivores, for I’m here with a trio of plant-based recipes you can put together here at Cambridge Naturals that will be the star of the show, even among confirmed meat lovers like myself!

Chips and dip are a perennial favorite for those pre-meal munchies, while you sip your first beer and warm up the coals. Try pairing a bag or two of our incredible Jackson’s Honest Potato Chips (I like Purple Heirloom, but they’re all good) with this simple VEGAN “PARMESAN” YOGURT DIP! Just stir together 1.5 cups of Forager Unsweetened Cashew Yogurt with 3 tablespoons of the Herb and Spice variety Rawmesan, one clove of minced garlic, and half a teaspoon of Curio Spice Co. Kampot & Sea Salt. Easy, huh?

For your meat replacement, rehydrate some of our bulk dried shiitakes and then marinate them ( I recommend using our Coconut Secret Garlic Sauce and a squeeze or two of Kitchen Garden Sriracha). Impale a handful of the mushrooms each on some of our Bambu skewers, grill ‘em up, and then sprinkle with sesame seeds from our bulk section if you’re feeling extra fancy. There you have it, delicious YAKITORI STYLE SHIITAKE MUSHROOM SKEWERS!

As for a side dish, let’s talk pasta salad. It’s a staple at picnics and barbecues, and this variation is sure to please. For a VEGAN MEDITERRANEAN PASTA SALAD that will knock your socks off, start by boiling a 16oz bag of our Semolina Organic Fusilli (made in LA!). De-pit and chop some of our Alive & Well Probiotic Kalamata Olives, and stir in a 6.5oz jar of our Matiz All-i-oli garlic spread (Fiery Garlic if you’re feeling extra bold). It’s that simple. Heck, maybe try chopping up and tossing in some of our Matiz Artichoke Hearts, while you’re at it!

If you’re in a hurry, and even these remarkably simple recipes seem to require too much time or effort, come in for some high quality pre-prepared options: Hope Thai coconut curry hummus, Magic Bites Lentil Fingers, and Karine & Jeff’s Moroccan Style Chickpeas (they’re as good cold as heated!) are all excellent suggestions for the vegan on the go.

And while you’re at it, keep the cooler stocked with plenty of Maine Root Ginger Brews alongside the brewskis. They’re great on their own, and they also pair extremely well with dark rum for a magnificent Dark and Stormy!

Hope that helps to get your imagination going with regards to the myriad creative ways in which Cambridge Naturals can help make you a backyard hangout hero this summer. Come on in and chat with our knowledgeable grocery team for even more suggestions.

Interview with Joel Rosen of Rosen's Kraut

By Vicki, Local Grocery Brands Coordinator

Nowadays the "Fermentation Nation" section of the cooler at Cambridge Naturals is pretty crowded. There are SO many amazing locally made fermented foods options, can there really be anything "new" out there? Well, lo and behold we found Rosen's Kraut at the Sustainable Business Network annual conference, and were bowled over by his crunchy, tangy, delicious and totally original Butternut Squash Kraut (what?!) - along with Beets & 'Neeps and Garlic Pickled Carrots. The texture, the taste, the smell of all of Rosen's Krauts are all so enticing, so eye catching, that it will leave you with a bigger smile and a happier tummy.

Here is a deeper look into the brand, the vision they have, and some other interesting tidbits that will connect you closer to one of our newest local brands!

How did you first learn about fermentation? And how did that spark the interest in starting your own business?

Well, I remember my parents were brewing beer at home when I was ten or so, so I suppose I'd been exposed to the idea that you could ferment your own food and drink since I was a kid.  In college, I spent my summers cooking at a folk dance camp in Plymouth, where the head cook introduced me to their sourdough starter and taught me how to bake bread.  But it wasn't until after college when I lived in China that I really developed a taste for pickled vegetables.  I'd always liked cucumber pickles, but in China I was introduced to the concept of salted pickled vegetables like turnip and mustard tuber that were eaten with breakfast, alongside steamed buns or in savory crepes.  It wouldn't have occurred to me to eat salty, sour, or spicy condiments first thing in the morning, since we're more used to eating sweets with breakfast here, but once I got a taste for it I was really hooked.

When I moved back to Boston I began experimenting with making my own kimchi and fermented grated carrots that I'd eat with my eggs and coffee.  Around that time, JP also started hosting the Boston Fermentation Festival just down the street from where I lived, and I'd walk down every year and taste what everybody was making.  Just about a year ago I left my software job and had some time on my hands, so I thought I'd try selling my carrots and see if I could make a business out of it.  I played around with a ton of recipes and vegetables this past summer, including some brined ferments like cucumbers and okra, but eventually narrowed down to a line of kraut-style veggies that go particularly well on salads.  I figure, everybody eats salad, but salads can get boring, so I'm hoping my products can help fill a big need here, even with people who might not necessarily be thinking about the health benefits of fermented foods, but who are just looking for something more exciting and colorful to put on their salads.

Of course, I eat this stuff with everything, and if I can get others eating pickles with breakfast, that would be awesome, but it might be a bit of an acquired taste for most folks.

Why is eating fermented food important for us?

There's a lot to be said about the health benefits of fermented foods, and Sandor Katz even writes about fermentation as a kind of political act, but I just eat it because I'm addicted to the flavor.  Fermented foods, pickles, cheese, beer, wine, bread, all have that distinctive umami flavor that you can't get without it.

You have one of the most unique krauts available, how did you get the idea for the Butternut Squash Kraut?

I'd been intrigued by the color and texture of butternut squash for a while, and was curious to see how it would ferment.  Great, as it turns out.  The bright yellow color is the first thing you notice, and the texture is crunchy but also has a creaminess to it.  The most common variety of butternut was also developed here in Waltham, so I thought it would be nice to focus on a crop that's local to Boston.

Where do you source your veggies for your Kraut? Why is sourcing important to you?

Sourcing good produce, I've learned, is essential to the quality of my krauts, especially because my recipes are so simple.  I take veggies, shred them, salt them, add garlic, and that's it.  I don't cook them, I don't use vinegar, and I don't add any other spices that could compensate to mask the flavor or texture of a poorer quality vegetable.  The fermentation process is entirely natural and results can vary widely depending on the quality and ripeness of produce used, so throughout the season and as I source from different farms, the flavor of my ferments will change from batch to batch.  Since I got started in January I've been buying directly from small farms in Massachusetts and New Hampshire.  My last few batches have all been sourced from Red Fire Farm in Montague, but their supply of winter squash just ran out for the season so I'll need to look a little farther afield for butternut this summer. Next year if things go well I'm hoping I'll have reached a scale where I can find a farm to grow all my butternut for me, to process once at the beginning of the year to last me the whole season.  Fermentation is primarily a food preservation technique, after all!

What inspires you in life?

I like meeting people who have done a whole bunch of different things in their lives, who end up being successful at something interesting that they hadn't imagined they'd do, or could have planned for as part of a traditional career path.  For example, there was a little while when I was working in Beijing, I got a gig as an interpreter for the special effects team on the production of The Kite Runner.  My boss, the special effects supervisor, was a crusty old kiwi who had spent much of his younger professional life on deep sea excavation of naval wrecks.  That's how he learned a bunch about explosives, which turned out to be a useful skill for special effects in film.  He didn't go to film school or plan to work in movies, but now he gets paid to travel the world blowing things up and making fake snow.

I've also been inspired by my kung fu teacher for as long as I've been studying with him.  He worked in business making bean sprouts wholesale for twenty years before opening his martial arts school.

Anyway, I'm still not sure what I'm going to be when I grow up, but I figure if I keep doing things that interest me, I'm probably on the right path.

Use Your Noodle!

By John B, CN Grocery Buyer & Blog Contributor

Ever since centuries back, way before Marco Polo could even conceive of his famous visit to China, the noodle has existed in an endless array of delicious flavors and textures and varieties. From crunchy to slippery, from blindingly spicy to fragrant and floral, a person could probably enjoy a different noodle dish every night for a year without exhausting their options or succumbing to boredom. Our grocery department has a couple of excellent new noodle products in stock, so I figured it would be a great time to share some suggestions with you on how to make them sparkle! Just remember: the three recipes I'm sharing with you today are but a few shades of a few colors of the rainbow of noodly delights, and I hope you'll come into Cambridge Naturals sometime, find me in person and tell me all the creative ways you're using our products to create that perfect slurp!

Let's start with Italian: Our Semolina Artisan Pastas are a delicious and high-end treat, and put any 99-cent-a-box grocery store macaroni to shame. Paired with some of our seafood and vegetable options, they make for a heck of a meal. Cook 3/4 pound of the Semolina noodle of your choosing. Roughly chop a cup of our Matiz Artichoke Hearts, 3/4 cup parsley, and 1/2 cup our Cambridge Naturals Brand Organic Almonds. Add them to the pasta along with half a cup of our Wild Planet Sardines in Olive Oil, some pecorino cheese, our Salt & Olive Olive Oil, lemon juice, salt and pepper. Now dig in! It's like a Mediterranean flavor explosion, contained entirely within your kitchen!

Another delicious recent addition to the store are a pair of wonderful gluten-free noodle options from King Soba. They come in two flavors. much love to the Pumpkin, Ginger & Rice, but it is my opinion that this recipe works better with the Sweet Potato & Buckwheat. First, make a marinade of soy sauce, our Bragg's Apple Vinegar, garlic, and some of the ginger powder and chili flakes from our bulk section. Marinate two packages of our delicious Fungi Ally Shiitake Mushrooms for at least a half an hour. Cook the mushrooms (along with all the marinade) with a cup or two of spinach and the cooking oil of your choosing. We always have many excellent options in stock. Cook the noodles according to the instructions on the packaging, drain them. and add them to the pan with the mushrooms, spinach, and perhaps a splash of soy sauce. Let those flavors meld for a few minutes and you've got a yummy vegan meal without too much effort!

Another popular noodle here at Cambridge Naturals are the Lotus Foods Gluten Free Ramen. I've blogged some recipes using these in the past, so let's do something a bit different here today: Ramen burger buns! Looking for a new and delicious gluten-free way to enjoy your burger (or veggie burger)? Simmer 2 packages of Lotus Foods ramen, stirring occasionally, for 3-4 minutes. Rinse them with cold water. Beat two of our Handsome Farm Pasture Raised Eggs in a bowl with salt and pepper and stir the noodles in until evenly coated. Divide the noodles into six small bowls, place a sheet of plastic directly over the noodles and stack another bowl on top to flatten them, then refrigerate about 20 minutes. Heat up a skillet with some oil. Invert each bowl, careful to preserve the ramen's "bun" shape. Fry them without moving the noodles for about three minutes, flip them, and fry and additional three minutes. Should be crispy on one side and slightly softer on the other. Plate crispy side up and pile high with your sandwich fillings. You'll never look at ramen the same way again!

So there you have it, a few ways (outside of our cognitive supplements) in which Cambridge Naturals can help you use your noodle! Bon apetit!

CODONOPSIS (Campanulaceae Family): "Poor Man's Ginseng"

By Steph Zabel,
Herbalist, Ethnobotanist and Educator

Codonopsis (Codonopsis pilosula) is a sweet, nourishing root that comes to us from China where it is known as Dang Shen. You may also hear it called “Poor Man’s Ginseng” as it is often used as a substitute for the rarer, more expensive true ginseng, to which it has similar properties.

This plant is native to East Asia where it can be found growing wild, but it is also commonly cultivated for medicinal use. Once the roots are three years old, they are harvested. In Asia they are not only used for their healing properties, but also as a food; the tasty roots are used as in ingredient in soups and other dishes.

Codonopsis is becoming increasingly popular in western herbalism, where it is considered to be an adaptogenic herb. An adaptogen is a plant that helps an individual be more resistant to stress and also supports the adrenal and immune systems. In Traditional Chinese medicine it is known as a yin tonic, because it supports and nourishes the yin energy of the body through its sweet, cooling and moistening properties.

Photo by Doronenko via WikiCommons

As mentioned above this nourishing root is often used as a replacement for ginseng as a chi tonic — it gently increases one’s innate energy. It can be particularly healing for the spleen, blood, lungs, stomach and pancreas. Traditionally used for low energy, poor appetite, and debility after illness, codonopsis helps increase resistance to stress and builds strength in the body. It is often used in herbal blends for anyone who is low-energy and depleted, such as in cases of long-term disease, substantial blood loss, or after childbirth.

It is a wonderful remedy for anemic people to help them build up and nourish their blood. Research has shown that it increases hemoglobin and red blood cell levels, and lowers the blood pressure. If someone is showing signs of paleness, dizziness, fatigue and constant low-energy, think of supplementing with codonopsis root.

Photo by Badagnani via WikiCommons

In Asia it is traditionally used for asthma, shortness of breath and deficiency in the lungs.  As an immune tonic it is also excellent for people who tend to come down with every cold that goes around, and especially for issues that settle in the lungs. Codonopsis is an expectorant herb that can help to expel excess mucous, while also having the amazing ability to also soothe irritated mucous membranes.

Finally, codonopsis can be a wonderful herb for children, who may naturally be drawn to its sweet and grounding taste.  As a nourishing tonic herb, it is safe for people of all ages and constitutions to use.

HOW TO USE:

Add a few pieces of the root into the pot while cooking rice, or into soups/broths. The dried or fresh root can also be nibbled on its own.

To make a decoction, add 1 tbsp. of the dried root to 2 cups of water in a small saucepan. Bring to a boil then lower the heat to a gentle simmer. Let simmer for 15 to 20 minutes, then strain and drink.

Photo by Steph Zabel

RECIPE: Sweet Root & Berry Tea

This is a perfectly nourishing, grounding and earthy-sweet tea. I hope this simple trio of berries and roots will warm your heart and spirit over the winter months.

Blend together:

3 Tblsp. codonopsis root
4 Tblsp. hawthorn berries (link to hawthorn article)
1 Tblsp. burdock root (link to burdock article)

Once blended, this will make enough for 3-4 servings.

To make a single serving, place 2 heaping tablespoons of this mixture in 1.5 cups of water in a small saucepan. Bring to a boil then lower the heat to a simmer, cover, and let cook for 15 to 20 minutes. Strain and drink.

REFERENCES:

Living Naturally
ITM Online
NIH.gov

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world.  She teaches herbal classes, is available for individual wellness consultations, and is also the founder of HERBSTALK, Boston’s community herbal conference.  Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

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This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.

Elevate your Tuna

By John, Grocery Buyer & The Naturalist Contributor

Ah yes, the humble tuna salad... a staple of brown-bagged lunches for countless American childhoods. But what happens when those children grow up? Often the simple joy of the tuna sandwich is cast aside in favor of other, supposedly more sophisticated tastes. It's easy to see why. It's a recipe which is simple to make, but surprisingly difficult to master. Thankfully, we here at Cambridge Naturals are ready to show you several ways in which you can recapture the childhood comfort of the tuna salad experience in several delicious and unique styles.

Let's start with our take on a classic tuna melt! First, prepare the tuna salad. Mix 2 cans of our Wild Planet Albacore Tuna with one Real Pickles Dill Pickle spear (diced), one teaspoon Mustard & Co Classic Grain Mustard, one tablespoon Matiz Garlic Aioli, a pinch of Curio Spice Co Aegean Salt, and a pinch of black pepper. Slice some Neighborly Farms Monterey Jack Cheese and layer it on a slice of Dan's Brick Oven Rye + Whole Wheat Bread. Add a healthy layer of the tuna salad and top with more bread. Fry it up, flipping every few minutes, in a skillet with some of our Organic Valley Cultured Pasture Butter. It's ready when the cheese is gooey and melty. Feel free to add some bacon or tomato slices to up your deliciousness factor a little.

One of tuna's most delicious applications outside of sandwich form is of course in sushi. But can you make a sushi-inspired tuna salad hors douvre? You bet you can! For the salad itself, mix 2 cans of our Wild Planet Albacore Tuna with 2 tablespoons Real Pickles Ginger Carrots, 1 tablespoon Primal Kitchen Avocado Oil Mayo, and half a teaspoon Flora Sesame Oil (be very careful with that sesame oil, a little goes a long, long way!) Spoon the mixture onto Edward & Sons Tamari Seaweed Brown Rice Snaps. The bolder among you might even consider finely crushing some of our Seasnax Wasabi Stix, and sprinkling it on top. These little bites are great at parties so make sure to make a lot. They'll go fast!

Another way to be adventurous with the tuna salad concept would be to replace the tuna altogether. Why not a twist on some classic deli salmon? Mix 2 cans of our Wild Planet Wild Pink Salmon, 2 teaspoons Canaan Wild Caper Tomato Tapenade, and 1 tablespoon Primal Kitchen Avocado Oil Mayo. Spread a generous layer of our Kite Hill Almond Cream Cheese onto a Sunfood Raw Coconut Wrap along with a heaping helping of the salmon salad. Top with greens, tomato slices, a little red onion, or whatever your little heart desires. Wrap it on up and go to town! A delicious, dairy and gluten free sandwich that really hits the spot.

These three variations are simply a few of many possibilities where tuna (and salmon) salad are concerned, so come in and talk with our helpful grocery staff. We'll share our secret recipes if you share yours. Bon Appetit!

The Tree of Spice: Cinnamon

By Steph Zabel
Herbalist, Ethnobotanist and Educator

For many people, cinnamon evokes thoughts of the holiday season, of tasty desserts and of cozy kitchen aromas. And rightly so, for it is such a common and comforting culinary spice.

Despite being a staple of kitchens throughout the world, cinnamon is very much a plant of the tropics. True cinnamon is a small, evergreen tree that is originally native to Sri Lanka. The aromatic bark is the part that is harvested for use in food and herbal preparations. For ages it has been a highly regarded and often mysterious spice… The Greeks used it to flavor their wine and the ancient Egyptians used it in exotic blends for incense to perfume the air.

By Köhler–s_Medizinal-Pflanzen via Wikipedia

There is often some confusion surrounding the different types of cinnamon, since there are actually several species of trees which are sold on the market. True cinnamon, Cinnamomum verum, (also called Ceylon cinnamon) is grown in Sri Lanka. There is also Cinnamomum cassia, Chinese cinnamon or cassia, which tends to be more commonly sold in powdered form in the United States. To me, cassia cinnamon has a bolder, spicier taste to it, and true cinnamon is lighter and sweeter. Try both kinds to see which one you prefer.

The first time I ever had cinnamon as a tea — yes, it can be drunk as a tea! — I was on a very small island in the Caribbean. The local people there drink cinnamon for upset stomach and digestive issues. I remember feeling so surprised by the tea — how immediately delicious and sweet and warming it was. It was one of the best things I had tasted!

Several herbal traditions around the world also use cinnamon for digestion as it stimulates and supports weak or stagnant digestive organs. It can be especially useful for nausea, vomiting and diarrhea.

By L. Shyamal via Wikipedia

I like to think of cinnamon as a more gentle substitute to ginger. We all know how spicy and warming ginger is, and all the great benefits it has for the digestive system… however, for some people dried ginger is just too hot. If you’re like me and ginger root makes you sweat and feel uncomfortable, you probably already have a warm constitution and don’t need something so strong. Try cinnamon bark instead.

Given the inherent warming properties of cinnamon, it has traditionally been used for “cold” conditions such as a weak digestion, cold extremities or poor circulation. It may also be quite helpful for reducing the uncomfortable symptoms of Reynaud's Syndrome. In women, it can be helpful in improving blood flow to the pelvic region, especially in cases of amenorrhea or fibroids.

Cinnamon also seems to play a role in regulating blood sugar and is often recommended for people with diabetes as it can improve insulin utilization. How interesting, then, that it is such a traditional ingredient in sweet, sugar-filled desserts around the world!

Finally, the bark of this wonderful tree possesses anti-inflammatory properties; as such it may help inhibit allergic reactions by reducing the histamine response caused by seasonal or environmental allergies. Blend a bit of cinnamon bark with nettles to help combat a dripping nose or itchy eyes during allergy season.

HOW TO USE CINNAMON:

➤ To make a tea use up to 1 tablespoon of the dried bark per 2 cups of water. Let simmer for 20 minutes in a small saucepan on low heat. Then strain out the bark. You can use whole cinnamon sticks (crushed) or cinnamon chips.

➤ Use cinnamon bark as a more mild substitute for ginger in teas/chai blends if dried ginger is too warming and stimulating.

➤ Sprinkle powdered cinnamon on top of beverages, warmed milk, or desserts.

Note: It is believed that Cassia cinnamon — which is high in natural coumarins — can be damaging to the liver when used in large quantities over time, especially in sensitive individuals. If you use cassia cinnamon, use only in moderate does. Or, choose to use true cinnamon instead which does not contain the high level of coumarins that cassia does.

Photo by Steph Zabel

RECIPES:

Here are a few fun cold-weather, holiday recipes below. One is for a cinnamon and apple cordial that will help you stay toasty warm in the winter months, and the other is one of my favorite recipes of all-time, my root chai blend. Enjoy!

Cinnamon Apple Cordial

• 6 cups tart, local apples, seeded and coarsely chopped
• 1 cup raw honey (or more to taste)
• 2 large cinnamon sticks, crushed
• 1/2 vanilla bean pod, sliced in half
• brandy to cover

Combine all ingredients in a large glass jar. Shake often to help the honey dissolve. Let infuse for 4-6 weeks then strain through a cheesecloth and store in a clean, dark colored bottle.

Steph’s Root Chai Blend

• 6 cloves
• 6 cardamom pods
• 1 tsp. black peppercorn
• 1-2 tsp. dried ginger root
• 1 tsp. dried orange peel
• 1/2 Tblsp. cinnamon bark (sweet or cassia)
• 1 Tblsp. burdock root
• 1 Tblsp. roasted dandelion root (roasted will yield a deeper, darker flavor)
• 1 Tblsp. roasted chicory root
• 1 Tblsp. astragalus root

First, grind together the cloves, cardamom and peppercorn in a mortar and pestle. This will help their flavor be dispersed throughout the whole tea. Combine these crushed pieces with the remaining ingredients and mix thoroughly. Store in a tightly capped glass jar. This will make about 5-6 servings of tea. 

To brew the tea, add up to 1 Tblsp. of the chai blend per two cups of water in a small saucepan. Bring everything to a boil, then lower the heat and let it simmer covered at for least 20 minutes. Just be sure to keep an eye on the water level and don't let it evaporate too much. When it is as dark and spicy tasting as you would like, strain out the roots and add milk and honey to taste.

 REFERENCES

Botanical.com
University of Maryland Gazette
Herb Wisdom
Acupuncture Brooklyn  

Steph Zabel, MSc, is an herbalist and educator who helps urban dwellers connect with the plant world.  She teaches herbal classes, is available for individual wellness consultations, and is also the founder of HERBSTALK, Boston’s community herbal conference.  Learn more about her work at: www.flowerfolkherbs.com and www.herbstalk.org.

*The next Herbstalk event is the Wintergreen Herbal Market taking place on November 26th at the Armory in Somerville! More details can be found here!

This blog series — Herbs and Botanicals— is for general health information only. This Web site is not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Users of this Web site should not rely on information provided on this Web site for their own health problems. Any questions regarding your own health should be addressed to your own physician or other healthcare provider.