Quinoa Burgers (Vegan)

Friends, it's time to put away the leftover gingerbread and put down that glass of egg-less "nog!" The start of the New Year brings a time of reflection, resolutions, and hope for a healthy 2012. Kick-off the season right with these filling Quinoa Burgers. Packed with protein and scrumptious flavor, traditional "burger" fixings will pair perfectly--tomato, lettuce, and perhaps some homemade guacamole or hummus on the side.

Note: These burgers also make a mix-in when crumbled on top of a hearty salad.

QUINOA BURGERS

(adapted from this recipe at the Savvy Vegetarian)

Ingredients:

Most ingredients are conveniently available at the Co-Op

• 2 cups cooked quinoa
• 1/2 cup of your favorite hummus or bean dip (check the refrigerated section at the Co-Op for prepared hummus, as well as the bulk foods aisle for dry mixes)
• 1 TBSP tomato paste
• 2 TBSP ground flax seed
• 1 TBSP low-sodium soy sauce or tamari
• 1 tsp. garlic powder
• 1 tsp. dried basil
• 1 tsp. ground coriander
• 1/2 tsp. cumin
• 1/2 tsp. paprika
• 1/2 tsp. dried thyme
• Additional whole wheat flour or rolled oats to help bind the mixture together, if needed

Directions:

1) Super easy! Combine all ingredients in a large bowl and mix n' mash until thoroughly combined. Form into patties using about 1/4 cup of the mixture per patty, and refrigerate for 1 hour.

2) Heat a dash of olive oil in a skillet over medium heat. Cook patties for 3 - 5 minutes on each side, or until lightly browned on each side. Serve on a whole wheat bun with burger fixings, or crumbled over a spinach salad.

Fall-Fest at the Co-Op

Join us for Fall-Fest at the Co-Op

Check out the latest products and pick up free recipe cards featuring Co-Op products. It's a great time to renew your membership, too!

Saturday, September 3, 2011

12:00pm - 3:00pm

• Free recipe cards (to boost your creativity in the kitchen!)
• Free samples
• Wondering what's new at the Co-Op? We'll give you a guided tour to highlight all the new products.
• Bring a friend and encourage them to sign up for a membership...members keep our Co-Op running!

What will a Co-Op Membership Do For You?

• Members receive a 5% discount on store products every Wednesday!
• Purchasing a Co-Op membership helps keep our Co-Op running, and fosters a sense of community and support for local business.
• A family membership only costs $30 per year.

Variety of Pastas Available at the Co-Op

Pasta serves as a fast and easy foundation for a wide array of meals--from a quick after-work family meal, to a gourmet dish for a dinner party. Best of all, your favorite pasta dishes can be adapted to nearly any dietary need with the diverse options available at Mountain People's Co-Op.

The Co-Op offers organic, whole wheat, gluten-free, and brown rice pastas, among other varieties. With the bulk food set-up at the Co-Op, you can purchase just the amount of pasta you need--whether it's a single serving, or enough for a 12-person meal.

And if you're looking for a way to make your favorite pasta meal vegan, check out the vegan, dairy-free cheeses available in the Co-Op's refrigerated section. You can also "dress up" a boring pasta dish with mix-ins such as lentils cooked in veggie broth, roasted vegetables, artichoke hearts, or fresh pesto.

For a light and fresh summer meal, try this easy recipe for Pasta with Veggies & Hummus (pictured above):

Pasta with Veggies & Hummus

(vegan and gluten-free)

Ingredients:

• Cooked gluten-free pasta
• Hummus of choice (roasted garlic or roasted red pepper hummus both work well!)
• Fresh red bell pepper, sliced
• Fresh (or roasted) broccoli florets
• Grated carrot
• Salt and pepper to taste

Directions:

Place an individual serving of pasta on plate. Stir in desired amount of hummus and top with veggies. Enjoy!

Daily Dose of Lentils

Have you purchased lentils from the Co-Op lately?

These little pods are truly a nutritional powerhouse. They're loaded with fiber, packed with protein, and contain plenty of iron, magnesium, and folate. 1 cup of lentils boasts nearly 16 grams of fiber and 18 grams of protein!

Not only do lentils have a fabulous nutritional profile, but they also offer endless opportunities for creative cooking. They absorb flavor wonderfully, perhaps best evidenced when they're cooked in vegetable stock. Dress them up with a light vinaigrette and fresh veggies for a summer salad, or slow cook them with carrots, spinach, and seasonings for a warm comfort food dinner.

This week, be sure to stop by the bulk foods aisle at the Co-Op and stock up on some lentils. If you're looking for a delicious, simple recipe to start with, try Co-Op member Diane T.'s recipe for Warm Lentils with Sherry Vinaigrette. This dish also tastes delicious served cold, and it might be the new favorite side dish at your next family cookout.

Warm Lentils with Sherry Vinaigrette

(recipe from Co-Op Board member Diane T.)

Ingredients:

• 1 cup dry lentils
• veggie broth (3 - 4 cups)
• 1 tsp. dried rosemary (or fresh rosemary to taste)
• 1 bay leaf
• 4 cloves garlic, minced
• 1 small onion, minced
• 1/2 tsp. salt
• optional: 2 finely diced carrots and 1 - 2 diced stalks of celery

Vinaigrette Ingredients:

• 3 TBSP sherry wine vinegar
• 2 TBSP dijon mustard
• 1/2 tsp. salt
• 3 - 4 TBSP olive oil

Directions:

1) Place lentils in a large pot and cover with veggie broth. Add remaining lentil ingredients. Bring to a boil, reduce heat, and simmer for 20 - 30 minutes, or until liquid has mostly absorbed.

2) To prepare vinaigrette, whisk ingredients together in a small bowl. When lentils are done cooking, pour vinaigrette on top and stir to combine.

Good Food & Good Friends Co-Op Appreciation Night

Good Food & Good Friends at

The Golden Finch

Sunday, May 1

6:00pm - 8:30pm

(The Golden Finch Restaurant is located at 330 High Street in Morgantown)

It's time for the annual Mountain People's Co-Op Appreciation Night! Reserve a table for you and your friends at the Golden Finch and join us for an evening of fine food and beverages.

Vegetarian menu options available

Wide range of affordable dinner prices

Reservations required

To reserve your seat, simply purchase a $5 reservation ticket at the Co-Op. Bring your ticket to the event and redeem for $5 off the price of your dinner (1 ticket required per member of your party).

We hope to see you there!

Taste of Spring Re-Cap and Recipes

The Co-Op's "Taste of Spring" event was a success! Members and patrons gathered at the Ronald McDonald House on March 26 for an afternoon of food, fellowship, and music. The pictures below give just a taste of the fun we had.

Below, you'll also find recipes for two of the dishes featured at the event-- Diane Tarantini's Spiced Up Hummus and Susan Musick's "Best Yet Chocolate Pudding." Enjoy!

Spiced Up Hummus

(recipe from Diane Tarantini)

Ingredients:

• 1 can garbonzo beans, drained (reserve 1/4 cup liquid)
• 1/4 cup tahini
• 1/4 cup fresh lemon juice
• 1 TBSP olive oil
• 1 garlic clove, crushed
• 1/4 tsp. ground star anise
• 1/4 tsp. ground ginger
• 1/4 tsp. ground cumin
• 1/4 tsp. ground turmeric
• 1/4 cup cilantro leaves, chopped

Directions:

Puree all ingredients (except extra bean liquid) until smooth. Add extra bean liquid (or water) if necessary, 1 tablespoon at a time. Add salt and pepper to taste, if desired.

Best Yet Chocolate Pudding

(recipe from Susan Musick)

"I call it this because it's the result of a series of experiments. My husband says he likes it as much as the pudding his mother made. It's low-fat, vegan, low-sodium, and has no refined sugar. And, in the words of Fannie Merritt Farmer (circa 1906), 'If you don't have a double boiler, improvise one.' "

Ingredients & Directions:

In the top of a double boiler, over cold water, mix together:

• 3 TBSP cocoa powder
• 1/4 cup cornstarch

In a pitcher, mix together:

• 2 cups unsweetened soy milk
• 3/8 to 1/2 cup agave, depending on how sweet you like it

Using a whisk, stir the liquid slowly into the dry mixture until it's smooth and lump-free.

Next, place the double-boiler over medium heat and boil the water. Stir pudding mixture constantly until the pudding is thick and satiny. Remove from heat.

Stir in 1 tsp. vanilla extract. Chill well. Yield: 4 servings

"A Taste of Spring" to take place on Saturday, March 26

Join all of your Co-Op friends for "A Taste of Spring" on Saturday, March 26 at the Ronald McDonald House from 2:00pm - 5:00pm.

The focus of this FREE event is to celebrate the arrival of Spring and the wonderful sense of community offered by Mountain People's Co-Op.

"A Taste of Spring" will feature...

• Fresh potluck food offerings, including Irish Soda Bread, vegan carrot dip, and much more
• A sampling of beverages for both adults and kids (don't forget your ID for the "adult" beverage samples)
• Live Celtic music
• Free portrait sketches
• Fantastic company :)

Bring a friend (or two...or three) and stop by the Ronald McDonald House on Saturday to help us ring in the new season (Click here for directions to the Ronald McDonald House).

Build a Breakfast of Champions at the Co-Op

Breakfast is definitely the most important meal of the day.

Luckily, The Mountain People's Co-Op offers everything you need to make a nutritious breakfast that will keep you energized and full all morning long. Best of all, the Co-Op caters to a variety of special diets: gluten-free, vegan, and lactose-intolerant friends are all welcome!

This week, consider switching up your breakfast routine to include some of the delicious, clean-eating foods available at the Co-Op:

• A variety of oatmeal, including gluten-free varieties, steel-cut oats, instant oats, and rolled oats
• Organic granolas
• Dried fruit
• All-natural nut butters
• Various dairy-free milks (almond, soy, hemp, etc.)
• Whole-grain and gluten-free breads
• Vegan "butter"
• Jams and fruit spreads
• Fakin' Bacon (vegetarian "bacon" made of seasoned tempeh)
• "Kid-Friendly" organic boxed cereals

Try the recipe below for vegan oatmeal...it just may give you a new reason to wake up early.

Loaded Vegan Oatmeal

(serves 1)

Ingredients:

• 1/2 cup old-fashioned oats
• 1 cup almond milk (or non-dairy milk of your choice)
• 1/2 tsp. vanilla
• 1/4 tsp. cinnamon
• 1 TBSP chopped, toasted walnuts (or, 1 TBSP of natural nut-butter)
• 1 - 2 tsp. ground flaxseed
• 1/4 cup fresh blueberries
• 1/4 cup chopped strawberries
• Optional: more milk

Directions:

Combine the oats and the milk in a small saucepan over medium heat and bring to a gentle boil. Reduce heat and cook until liquid has been absorbed and oatmeal reaches desired consistency--anywhere from 5 - 15 minutes (add more milk for a more liquid consistency). Remove from heat and stir in remaining ingredients. Optional: Add more milk with remaining ingredients.

Co-Op Offers Terrific Tempeh

Tempeh is a plant-based alternative to meat that boasts a powerful serving of protein, plenty of fiber, and a healthy dose of magnesium, among other nutrients. Made from fermented soybeans, tempeh is easy to digest and readily available at the Co-Op. Check out the refrigerated section of the store, where both plain and Garden Veggie varieties can be found.

To prepare, tempeh is often sliced and lightly browned on a skillet. It makes a fantastic sandwich filler and a hearty addition to salads. Free of saturated fat and cholesterol, this protein-packed delight is perfect for anyone who wants to incorporate a tasty, heart-healthy ingredient into their weekly dinner rotation.

This week, stop by the refrigerated section of the Co-Op to pick up some tempeh. Be sure to check out the other delicious meat alternatives offered by the Co-Op as well--from seitan to seasoned tempeh "Fakin" (meatless bacon!), you'll be sure to find something that works well for you.

Looking for a new tempeh recipe? Try this flavorful take on meatless Sloppy Joes where tempeh serves as the star ingredient. While the sandwich pictured is topped with blue cheese crumbles, you can easily eliminate this ingredient for a vegan option.

Barbeque Tempeh Sloppy Joes

(recipe from The Vegetarian Meat and Potatoes Cookbook)

Barbeque Tempeh:

• 8 oz. of tempeh, cut into 1/4 inch wide strips
• 2 TBSP olive oil
• 1 onion, minced
• 4 cloves of garlic, minced
• 1 - 1/2 teaspoons fresh ginger, minced
• 2 cans of drained crushed tomatoes ( 14.5 oz. each)
• 1/4 cup molasses
• 2 TBSP dijon mustard
• 3 TBSP soy sauce
• 1 TBSP rice vinegar
• 1/4 tsp. ground red pepper

Onion n' Pepper

• 1 large onion, sliced
• 1 bell pepper, sliced
• a little olive oil

Sandwich Fixins'

• Bread or bun of choice
• Blue cheese crumbles, optional
• Optional: sweet pickle slices (bread n' butter pickles)

Directions:

1) Heat olive oil in a large skillet over medium heat. Add tempeh slices, allowing to brown on one side (approximately 3 minutes). Flip, and brown tempeh on the other side. Remove tempeh from the skillet and chop into smaller pieces. Set aside.

2) In a pot, heat a little olive oil over medium heat. Add diced onion and saute until softened, about 5 minutes. Add garlic and ginger, and saute for another 2 minutes. Add remaining ingredients for the barbeque tempeh (through ground red pepper). Bring to a boil, reduce heat and simmer for 10 to 15 minutes, allowing to thicken. Stir occasionally. Add tempeh and allow sauce to cook another 5 minutes, until heated through. Your filling is done!

3) Heat a little olive oil in a skillet over medium heat, and add sliced onion and bell pepper. Saute until lightly browned, about 3 - 5 minutes.

4) Build your sandwich: Top bread with tempeh filling, onions and peppers, pickles, and blue cheese crumbles (if using).

Nuts for Co-Op Nut Butter

One of the Co-Op's shining-star products is their offering of all-natural peanut butters. Free from pesky add-ins like sugar or hydrogenated oils, the Co-Op nut butters feature one star ingredient: roasted nuts.

The result? A flavorful, nutritious, protein-packed powerhouse to spread on your classic PB & J sandwich. (Or, your AB & J sandwich if Almond Butter is your nut spread of choice).

The Co-Op offers a fantastic self-serve station for you to scoop your own peanut butter, too. Containers are provided, or you can bring your own jar and fill it up with just the right amount for you.

If you're seeking ways to incorporate more plant-based sources of protein into your daily dining routine, consider some of the following options to put your Co-Op natural nut butter to use:

• Top your morning bowl of oats with a scoop of nut butter, a handful of blueberries, a splash of vanilla, and a sprinkling of cinnamon.
• Spread nut butter on a banana slice for a mid-morning or after-work snack.
• Try your hand at a delicious peanut stew recipe--many recipes contain basic ingredients like sweet potatoes, tomato juice, all-natural peanut butter, and raw, unsalted peanuts (also available at the Co-op).
• Looking for a way to use up blackened bananas? Whip up a batch of peanut butter-banana pancakes or quick bread for breakfast.
• Cookies! The possibilities are endless with nut butters.

The following vegan cookie recipe features your favorite nut butter as its star ingredient--just about any kind will work! Don't expect them to last long in your cookie jar...

Vegan Nut Butter Cookies

(recipe from Love Like a Vegan blog)

Ingredients:

• 1 cup unbleached, all-purpose flour

• 1 tsp. baking powder

• 1/2 tsp. baking soda

• 2 TBSP sugar

• 1/4 tsp. salt

• 1/3 cup of your favorite all-natural nut butter (peanut or almond butter work great)

• 1/2 cup pure maple syrup

• 1/2 tsp. vanilla extract

• 1/2 tsp. almond extract

• 3 TBSP oil

Directions:

1) Preheat oven to 350 degrees and coat a baking sheet with cooking spray.

2) In a mixing bowl, combine all dry ingredients. In a small bowl combine the remaining ingredients (almond butter through oil). Gently stir the wet ingredients into the dry. Drop by rounded spoonfuls onto the baking sheet. Bake for 7 - 8 minutes, or until lightly browned on the bottom.

Great Grains at the Co-Op

As frequent patrons of the The Mountain People's Co-Op have likely noted, our store boasts a full aisle of bulk grains, flours, rice, spices, and more. While you may be used to filling up a bag of rice, or picking up a pouch of curry powder, it's always fun to explore the grains and flours that may not be as common in your household.

Take bulgur, for instance. This fantastic grain cooks up fairly quickly and pairs beautifully with a variety of veggies, seasonings, nuts, and homemade dressings. As an added bonus, it's also a great source of fiber and vegetable protein.

So this week, as you peruse the bulk 'grains and spices' aisle at the Co-Op, try exploring some of the many healthy options you may never have tried before (Adding spelt flour to your pumpkin muffins? Or using quinoa as a bean burger base?)

Or, simply start with bulgur. This simple recipe for a vegan bulgur salad (pictured above) is crunchy, filling, and just plain scrumptious.

Bulgur-Apple-Almond Salad

Ingredients:

• 1 cup uncooked bulgur
• 2 cups veggie broth
• 2 cups chopped apple
• 1 cup chopped celery
• 1/3 cup dried cranberries (or more, to taste)
• 1/2 cup coarsely chopped almonds, toasted (to toast, place chopped almonds on a dry skillet over low-medium heat. Toast, tossing occasionally, until fragrant and lightly browned--about 3 - 5 minutes)
• 2 TBSP honey
• 1/4 cup lemon juice
• 1/2 tsp. salt
• 3 TBSP olive oil
• ground black pepper to taste

Directions:

1) Bring broth to a boil in a small sauce pan. Stir in bulgur, remove from heat, cover, and allow to sit until liquid is absorbed (about 30 minutes).

2) In the meantime, whisk the honey, lemon juice, salt, and olive oil together in a small bowl.

3) When the bulgur is ready, combine it with the apples, celery, almonds, and cranberries in a large bowl. Pour dressing over the mixture and stir until well-combined.