|J A N U A R Y 2 0
|Get the New
Year off to a healthy start
with a renewed focus on health, nutrition and
Eating in more? Find gadgetry
galore at downtown kitchen store
Except for the countertop infrared cooker that takes a
steak from frozen to fabulous in 20 minutes, Ranch Foods Direct
sells mostly meats, cheeses, produce and ingredients rather than
the cookware and gadgetry for preparing it. For that, shoppers
who want to keep their business local can head downtown to
Sparrowhawk Gourmet Cookware, the fabulous local “toy
store for foodies,” independently owned and operated
Owner Sam Eppley points out that for the price of an
expensive dinner at the Broadmoor, shoppers can go to Ranch
Foods Direct for great meat and then visit his store for the right
cookware and equipment and have control over what’s in
their meal and how it is prepared. “We send people down
to Ranch Foods Direct all the time,” he says.
“Likewise, if they care enough to buy good meats, they
want to cook it right. People right now want to make sure their
money is well spent. They want to know that what they buy is
going to be exactly what they were thinking it would
Sam and his wife Christine follow two main guidelines
when it comes to healthy eating.
“We don’t have any problem eating
steaks or pork chops, but we do stay away from processed
foods,” he says. “Also, portion control is a
Sparrowhawk stocks a wide selection of food scales to
help insure judicious servings.
“We eat a lot of beef. A ribeye steak is
probably our favorite,” Sam adds. “We love prime
rib as well. My wife is British, so Sunday dinner is big with
Sam loves to grill outside on the deck virtually
year-round. His store has a huge selection of grilling utensils,
including an increasing number of grill pans, grids and woks
especially designed for smaller vegetables.
“If someone is spending a lot of money on a
steak, often they will want to grill it,” he says. “And
if they are having vegetables, that smoky flavor makes it more
At his store, Sam also sees evidence of a food trend
toward the desire for more purity in foods and appreciation of
quality in small things. Take salt, which is popular now.
“Salt is something that people don’t realize takes
on the flavors of where it comes out of the earth,” he
says. “Sea salt was an early push toward something more
natural with less chemicals. But now we are seeing more
grinding of salts. It’s a control thing again. It allows you
to have different consistencies of grind. These are finishing
salts, not just for throwing into a pot of soup. On a steak,
it’s great because you can really taste
Sparrowhawk is a local downtown
institution. A year ago the store moved a block away into a
larger space at 120 N. Tejon that triples the room they had
before, proving that there will always be demand for quality and
a great shopping experience.
Shopping local is about more than getting healthy
food or quality items made by reputable companies, Sam
65 percent of the money spent at a store like this or at Ranch
Foods Direct stays local,” he notes. “At a chain
store, only about 15 percent stays in the local community.
That’s a huge difference.”
He points out that there’s a price for quality, always
has been, always will be. “We have a lot of U.S. and
European products,” he says. “But it’s a fact
of life that manufacturing is going to cheaper labor
Sam is generally supportive of international trade as
long as it is fair and includes necessary quality and safety
“What really matters is that something is well-
made,” he says.
He points out that a cheaper product, thrown away
and replaced often, quickly becomes more expensive in the long
run. The same could be said of the long-term investment
inherent in buying healthy nutritious food or supporting local
Sparrowhawk Gourmet Cookware is at 120 N. Tejon
downtown or call (719) 471-3235.
Hours of operation:
9:30 to 5:30 Monday through Saturday
12:00 to 4:00 Sunday
To visit their website, CLICK HERE.
Colorado Springs personal chef Hethyr Pletsch is a
fabulous cook, but also a health conscious one. She helped us
put together some recommendations to get your new year off to
a healthy start. And she gave us a couple of great recipes for
wonderful meals that are simple, nutritious and
doesn’t have to hard,” she says. “The flank
steak recipe is an example of that. There’s 3 minutes of
preparation time. It’s absolutely easy.”
The flank is a lean cut, and Hethyr also provides some
tips for how to use the right preparation to make the most out
Like Sam Eppley of Sparrowhawk Gourmet Cookery,
she mentions taking special care with portion sizes.
“We’re so used to going out to restaurants and
getting a huge plate of food,” she says. A 6-ounce
portion of meat is usually plenty for an average size person. She
recommends adding generous servings of colorful fresh fruits
and vegetables, grown locally if possible.
CLICK HERE FOR HETHYR’S
|Here are more healthy eating tips for the
|· Get with
a CSA/Home Delivery Plan
for community supported agriculture, a program that allows you
to buy shares in a farm in exchange for the regular delivery of
what is produced throughout the growing season.
“Having a CSA practically forces you to use fresh fruits
and vegetables,” Hethyr says. “I plan our menu
around it.” Though gardens are mostly dormant now,
your winter diet can benefit from vegetables harvested in the fall
that store well, such as squash, onions and other root
vegetables, Hethryr points out.
Ranch Foods Direct Home Service is similar to a CSA in
that you get an ample supply of healthy meats and U.S. organic
frozen vegetables delivered to your door, meaning quality
ingredients are always close at hand for making healthy meals
instead of warming up processed foods or grabbing fast food on
the run. You are less likely to resort to a frozen pizza if you have
delicious healthy high quality food items right at your fingertips.
Call Ranch Foods Direct to make an appointment to discuss this
option and find out how it could work for you. You can
customize for every family’s preferences, or for singles
and couples too!
|· Make your own soups and
(and packaged) soups have high levels of trans fats, sodium and
artificial preservatives like MSG. Just one cup of canned soup can
have almost 1,000 milligrams of salt (and most people eat more
than one cup), which is tons considering dietary guidelines
recommend consuming no more than 2,400 milligrams for the
There are healthier options out there, but be sure to
ask questions and read labels. The better alternative is to make
your own homemade variety.
Shop Ranch Foods Direct for healthy broths and soup
bones. It’s all the nutrition of the highest quality meat in
a very affordable package!
· Speak up for nutritious food at your
Did you know? … According to an investigative
report, fast food chains including McDonald's, Burger King, Jack
in the Box and KFC have much more stringent quality
requirements for the food they serve than the U.S. Department
of Agriculture’s school lunch program, with some of them
testing meat for dangerous pathogens up to 10 times more a
|· Eat more organ
|Liver is an
excellent, very concentrated source of high-quality protein,
vitamins and minerals. Gram for gram, it contains more
nutrients than any other food. But it should be carefully
selected. In an animal, its role is to filter and process the food
consumed in addition to storing glycogen and fat-soluable
vitamins. It’s important to buy liver from animals that
have been fed a clean, healthy diet. Ranch Foods Direct is the
ideal source for quality beef liver!
Liver with Sour
Recipe courtesy of Weston A. Price
2 1/2 pounds beef liver, sliced
2 onions, chopped
1 cup sour cream
4 tablespoons butter
2 cups beef stock
2 tablespoons dill, freshly chopped
2 tablespoons unbleached white flour
Sea salt and pepper to taste
Wash, pat dry, and sprinkle each piece of liver with salt
and pepper. Dredge in flour, fry on each side in butter and
remove. Sauté the onions until golden brown and then
layer both liver and onions in a deep pot. Deglaze the pan with
beef stock, stir well and add the sour cream, stir, then add to the
liver and onions. Mix well and cover. Cook slowly over low-heat
for 20 minutes. Uncover, stir well, re-cover and cook for another
10 minutes. Remove liver from pot, arrange on individual plates
and pour sauce over the slices. Sprinkle with the dill. Serve with
boiled or fried potatoes or rice.
CLICK HERE to visit “The
Liver Files” for more on this organ meat, considered by
traditional cultures to be a “sacred
Did you know? … More than
80,000 new chemicals have been developed since World War II,
according to the Children’s Environmental Health Center
at Mount Sinai. Even of the major chemicals, fewer than 20
percent have been tested for toxicity to children, the center
Food the foundation of healthy
“There must be a U-turn to create
healthy domestic markets… This is not romanticism of the
past... When they consider the environmental destabilization,
health hazards, and low-quality products that come with
capitalist industrial agriculture, partisans of small-scale
agriculture are convinced of its superiority.”
— Walden Bello
Shouldn't plentiful fresh food form the
foundation of a healthy economy?
Walden Bello, an internationally recognized sociology
professor who spent his life working to restore democracy in his
native Philippines, has argued just that in numerous books,
including The Food Wars, an account of the effects
of modern global economic development.
(Bello is co-founder and
executive director of Focus on the Global South, an elected
representative of the Philippines and a sociologist who has held
visiting professorships at several prestigious U.S. universities, in
addition to being a professor at the University of the Philippines.
Among many other awards, he has received the Right Livelihood
Award, also known as the Alternative Nobel Prize, for "...
outstanding efforts in educating civil society about the effects of
corporate globalization, and how alternatives to it can be
Countries worldwide have produced abundant food for
export while their own people starved; it’s happened in
Ireland, Southeast Asia, Africa and Latin America — in
fact, virtually everywhere. Bello’s writings detail the
phenomenon, arguing it’s a faulty way to develop a
“It’s the whole concept of globalization,
whereby third world countries that have borrowed money to
compete in the international market are forced to produce more
for export in order to generate the cash needed to repay the
banks, which exploits their land and people while extracting
valuable resources,” says Ranch Foods Direct owner Mike
Callicrate. “Awareness is growing that this is not an
acceptable way for a nation to achieve long-term sustainability
Nor is it healthy at the local community level, for
CLICK HERE to order this book.
Watch for details regarding a Colorado Springs local
food forum in early 2010 to focus on building a vibrant regional
||Let’s resolve to achieve
and economies as well as
healthy families and individuals!
... Your local source of natural beef, poultry, buffalo,
pork, lamb, eggs, wild seafood, deli meats
and cheeses, meals and more!
Member, Peak to Plains Alliance (www.peaktoplains.com)
Store and Meat
2901 N. El Paso, Colorado Springs 80907
Retail Hours: Monday-Friday 8 a.m.-6 p.m.
Saturday 8 a.m.-5 p.m. Closed Sunday
(719) 473-2306 or 1-866-866-6328
Please note: You can subscribe to
the RFD newsletter by sending an email to: info@ranchfoodsdirec
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