healthy

Wellness Tuesday Tips: Natural Cleaning 2.0

By Cathy Smith

Have you ever stared at a clogged sink and wondered if buying a toxic chemical is worth the environmental impact?

Recently, I wrestled with this dilemma over my bathroom sink. I tried the salt, vinegar and boiling water method. Still, every time I brushed my teeth or washed my hands there remained a murky pool. Stubborn.

Flash…the light bulb went on! What is the best scrubby, bubbly substance? I scooped out the excess water and poured in 2 tablespoons of 35% hydrogen peroxide and watched it go to work. I did this twice more and left it overnight, in the morning the drain was clear. Simple, effective, and non-toxic. What more could I ask for?

Let’s explore some household uses for hydrogen peroxide.

The Co-op sells food grade hydrogen peroxide (H2O2) in 3%, 12%, and 35% concentrations. Do not let 35% peroxide touch your skin -- it is extremely irritating. All recommendations below are utilizing 3%. As my Dad used to say, “Do as I say and not as I do.”

Veggie wash: In a sink of cold water add ¼ cup H2O2 to remove some pesticides and dirt. Allow veggies to sit in the wash for 5-10 minutes; swish and rinse.

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Toothpaste: Mix H2O2 with baking soda and salt for a brilliant smile. Miss the fresh flavor? I add essential oils of peppermint or clove to taste, 2 drops per ¼ cup. Boost the whitening action with a dash of powdered charcoal.

Toothbrush sanitizer: Keep germs at bay by storing your toothbrush in a glass filled with peroxide. Refresh weekly.

Cutting board cleaner: Spray your wood cutting board between uses, especially after chopping meat, rinse when the bubbles subside.

Toilet Bowl: Pour ½ cup in the bowl, let sit 20 minutes, scrub clean.

Ice Chest: Spray to disinfect between camping trips or tailgate parties.

De-skunk pets: Had a bad run in? Remove the offensive odor with this: 16 oz hydrogen peroxide, ½ tsp dish washing liquid, 1/8 cup baking soda, and 32 oz water. Adjust for the size of the animal (or human). Scrub and promptly rinse, the peroxide will lighten fur just as it does hair.

There is a natural solution for nearly everything in life. We here at the Boise Co-op strive to be your resource of healthful information. We love being a vital part of our community!

SWEET POTATO AND KALE QUESADILLAS

Total Time: 30 minutes

Servings: 4

These quick and easy quesadillas will satisfy everyone at your table. These quesadillas can be made for lunch or an afternoon snack. The black beans, kale, and sweet potatoes are nutrient rich and also provides a lot of protein. Kids and adults alike will love this tasty and satisfying vegetarian dish.

Ingredients

  • 1/2 lb of sweet potatoes (either white or yellow/orange flesh variety works. The yellow/orange flesh variety are richer in beta-carotene)

  • 1 tablespoons plus 1 teaspoon of extra virgin olive oil divided

  • 1 1/2 teaspoons of smoky chipotle taco seasoning (any of your favorite taco season will work)

  • 1 teaspoon of sea salt divided

  • 1 cup of chopped kale

  • Juice of 1/2 a lime

  • 1 cup of sharp cheddar cheese, pepper jack works great too

  • 1/2 cup of canned black beans drained

  • 4 large flour tortillas

Optional ingredients for serving quesadillas

  • Sour cream or plain Greek yogurt

  • Salsa

  • Slices of avocado

  • Guacomole

  • Hot sauce

Preparation

  1. Arrange a rack in the middle and preheat the oven to 400°F.

  2. Dice the sweet potatoes into small cubes (you don’t have to peel the sweet potatoes. The skin of a sweet potato is edible. The skin will add more fiber and potassium to the quesadillas).

  3. Toss the sweet potatoes in 1 tablespoon of olive oil, season with chipotle taco seasoning, and 1 teaspoon of salt.

  4. Place the sweet potatoes single layer on a rimmed baking sheet for 20-25 minutes until sweet potatoes are soft (This can be done up to 2 days in advance and refrigerated prior to making quesadillas).

  5. While the sweet potatoes are roasting, chop kale into nice thin 1/4 inch strips.

  6. Toss the kale with lime juice and gently massage with your hands. Let rest so the kale will soften for about 15 minutes .

  7. Remove the sweet potatoes from the oven after roasting and let cool enough to handle .

  8. Place a 12 inch skillet on medium heat, and add half a teaspoon of extra virgin olive oil .

  9. Assemble the quesadilla by placing the tortilla in the pan add about 1/4 cup of cheese, layer on half the black beans, half of the roasted sweet potatoes, half of the kale, another 1/4 cup of cheese, and topped with another tortilla.

  10. Watch carefully for the cheese to melt. You can use a spatula to push down on the top of the quesadilla to make sure the layers adhere together. Let it get toasty for about 4-5 minutes. You can use a spatula to lift one edge of the quesadilla to check for how well the bottom is browning (if the quesadilla is browning too quickly, and cheese isn’t melting quick enough, lower the temperature of the stove top).

  11. Once cheese is melted to the bottom tortilla, carefully but quickly flip the quesadilla and it let cook for another 4-5 minutes.

  12. Remove the quesadilla and repeat process with the remaining ingredients.

  13. Cut the quesadilla to desired pieces and serve with your favorite sides.

To learn more about sweet potatoes, click here! 

Oven Baked Honey Soy Sesame Cauliflower

By: Sprinkles & Sprouts

Total Time: 30 minutes
Servings: 4

This Oven Baked Honey Soy Sesame Cauliflower is an umami rich dish, full of sticky, sweet flavors that will delight vegetarians and meat eaters alike. It is quick to prepare and then happily bakes in the oven.

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Ingredients

  • 1 head of cauliflower

  • 1 red onion

  • 2 tbsp honey

  • 2 tbsp soy sauce

  • 1/2 tbsp apple cider vinegar

  • 1 tsp sesame oil

  • 2 cloves garlic

  • 1/2 tsp fennel seeds

  • 2 tsp toasted sesame seeds

  • fresh coriander for garnish

For the full recipe, check it out on Sprinkles & Sprouts

Roasted Patty Pan with Gremolata and Charred Lemon

Total Time: 25 minutes

Servings: 4

Patty pan squash is tossed in extra virgin olive oil and generously seasoned with salt, pepper, and sumac- Flash roasted in a hot oven. The summer squash is mixed with a classic Italian garlicky Gremolata. The dish is finished with a caramelized sweet and tangy hit of charred lemon adds excitement to this side. Roasted patty pan squash with Gremolata and charred lemons packs a punch making this a sensational side dish for just about any summer BBQ!

Ingredients

Gremolata

  • 1 small bunch of flat leaf parsley, washed and dried (enough to make 1 cup loosely-packed)

  • 1 clove garlic, papery skin removed

  • 1 tsp of sea salt

  • zest from two organic lemons (washed and dried)

Patty Pan Squash

  • 1.5 lbs of Patty Pan Squash

  • 1 tsp sea salt

  • 1.5 tsp of fresh cracked pepper

  • 1/2 tsp of sumac

  • 2 tbsp of extra virgin olive oil

  • 2 organic lemons reserved from zesting

Preparation

Gremolata

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  1. Prep the parsley by running a sharp knife along the stems and removing the leaves, enough to make about 1 cup when very loosely packed.

  2. Finely chop the parsley. It should be less than 1/2 cup.

  3. Using a Microplane grater, zest the lemons and grate the garlic directly over the parsley and mix. Set aside

  4. Reserve lemons for the squash.

 

Patty Pan Squash

  1. Preheat oven to 450°F.

  2. Cut patty pan squash into quarters.

  3. Toss the squash in EVOO and add salt, pepper, and sumac and mix well making sure everything is evenly coated and well seasoned .

  4. Place the seasoned squash single layer into a roasting pan.

  5. Cut lemons in half and nestle the lemons cut side down along side the patty pan squash.

  6. Bake at 450° for 15-20 minutes or until squash and lemon is tender and lightly charred, stirring after 7 minutes.

  7. Immediately sprinkle the Gremolata over the roasted summer squash and plate.

Serving Suggestion

Squeeze caramelized lemon over the dish right before serving.

Find more information about summer squash here at Stronger Together

Tropical Waldorf Salad

By: Co+op, stronger together

Total Time: 30 minutes

Servings: 4-6

Yogurt replaces the traditional mayonnaise. Pineapple and "macadamia nuts are added in a refreshing version of this American classic.

Ingredients

  • 2 cups apple (1 large apple), cut into bite-sized pieces

  • 1 cup seedless grapes, halved

  • 1 cup of fresh pineapple

  • 1/4 cup celery (1-2 ribs), cut into 1/4-inch pieces

  • 1/2 cup toasted macadamia nuts or walnuts, coarsely chopped

  • 1 lemon, juice and zest (about 2-3 tablespoons juice)

  • 1/2 cup Greek yogurt

  • 1 teaspoon honey

  • Salt and pepper to taste

Preparation

  1. In a small bowl, whisk together the lemon juice, zest, yogurt and honey. In a large salad bowl, gently toss the apples, grapes, celery, pineapple, and macadamia nuts or walnuts with the dressing. Season to taste with salt and pepper. Substitute nonfat Greek yogurt for a lower-fat version if you like.

Serving Suggestion

Showcasing the fruits of spring, a scoop of Tropical Waldorf salad is delicious with a brunch omelet or frittata, or served on a bed of lettuce alongside grilled pork.

Nutritional Information

  210calories, 10 g. fat, 4 mg. cholesterol, 36 mg. sodium, 23 g. carbohydrate, 4 g. fiber, 6 g. protein

Posted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Get a Fresh Start!

FRESH START
THREE DAYS OF NUTRIENT-DENSE JUICES AND SMOOTHIES DESIGNED TO KEEP YOU BRIGHT-EYED AND CLEAR-HEADED. 

Call for current pricing!

How does it work?

Your juices and smoothies are prepared fresh each morning and bottled in glass containers. We only use100% ORGANIC fruits and vegetables!


Call us to schedule your Fresh Start!

North End at 208.472.4520 or Village at 208.809.2160

  • Pick up your bottles up between 8 and 10 a.m. 
  • Drink one bottle every three hours.
  • Rinse and return your bottles to the Co-op each morning.  
  • We recommend drinking your juices in order. Bottles are labeled 1 through 5. We also provide cucumber-lemon water for you to sip throughout the day.

1. Go Mango

Our version of the beloved Indian mango lassi. This nutritious mid-morning treat includes frozen mango, banana, coconut water, plain kefir, rosewater and cardamom. 

2. Minty Green Elixer

A light, lovely, hydrating treat! Includes apple, pear, cucumber, chard, kale and mint.

3. Vitamin Cocktail

A new take on happy hour -- with a vitamin-packed punch! Includes apples, beet, basil, kale, celery and parsley. 

4. Purple Power Smoothie

A powerhouse of antioxidants -- with a protein boost for a good night's sleep! Includes blueberries, strawberries, banana, avocado and coconut milk.

5. Gardener's Dream

It's all about the veggies. Enjoy the peppery kick and skip the afternoon slump! Includes kale, spinach, carrots, apples, lemon and ginger

Stop by our KITCHEN!