| "Preach not to others what they should eat, but eat as becomes you, and be silent." - Epictetus (55AD-135 AD) | JULY 2011 |
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Summer Produce: Selecting and Storing Your Bounty
 The March 2011 issue of "What the Fork?" was one of the most popular we've done so far. It seems many subscribers really enjoyed the feature story "Making Produce Last Longer," which was filled with tips about storing fresh produce. Some of you even took the time to tell us your own produce pointers! Now that the farmer's market is in full swing, let's devote a bit more time and attention to fresh food selection and storage.
Selecting Fresh Produce
Proper food selection is the first step in the process of maintaining nutritional quality and for making your purchases last longer! - Buy locally grown produce to reduce waste caused by transportation. Locally grown is usually fresher and thus more nutritious.
- Choose organic rather than conventionally-grown whenever possible.
- Learn when vegetables are in season and buy accordingly.
- Select young
 not largevegetables and fruits. - Choose brightly colored berries without mold or soft spots.
- Look for crisp rather than wilted greens and sprouts.
- Buy tree or vine ripened produce, rather than gas or countertop-ripened.
- Include a rainbow of fresh produce, with a special emphasis on greens.
In addition to fabulous fruits and vegetables, this is the time of year when herbs and berries abound. The helpful pointers in these two charts will allow you to enjoy your goodies longer! How and Where to Store Fresh Herbs | HERB | STORAGE | | Arugula | Wrap roots in damp towel, refrigerate up to 2 days | | Basil | Wrap in damp towel, refrigerate in plastic bag | | Bay leaf | Store in plastic bag in refrigerator up to 3 days | | Chervil | Store in plastic bag in refrigerator up to 2 days | | Chives | Store in plastic bag in refrigerator up to a week | | Cilantro | Place roots in a glass of water, Refrigerate. Loosely cover leaves with plastic wrap | | Cinnamon | Keep in an airtight container in a cool, dark place | | Dill | Refrigerate, wrapped for a few days | | Fennel | Wrap tightly in plastic and refrigerate up to 4 days | | Garlic | Store in a cool, dark bin | | Gingerroot | Store in refrigerator up to 3 weeks | | Horse radish | Cut root in chunks and freeze | | Lemongrass | Wrap each stalk in foil and refrigerate up to 2 weeks | | Marjoram | Wrap leaves in damp paper towels; place in plastic bag and refrigerate | | Mint | Place stems in a glass of water, Refrigerate. Loosely cover leaves with plastic wrap | | Oregano | Refrigerate in a plastic bag | | Parsley | Place roots in a glass of water, Refrigerate. Loosely cover leaves with plastic wrap | | Rhubarb | Refrigerate, unwashed, in a plastic bag for up to 1 week | | Rosemary | Refrigerate in a plastic bag for up to 1 week | | Sage | Refrigerate in a paper towel for up to 4 days | | Savory | Refrigerate in a plastic bag for up to 2 days | | Tarragon | Wrap and refrigerate for up to 2 days | | Thyme | Wrap in damp paper towel and refrigerate in plastic bag for up to 5 days |
How and Where to Store Fresh Berries | BERRY TYPE | HOW TO STORE | | Blackberry | In a single layer on a paper towel-lined baking sheet. Cover with another paper towel. Refrigerate for up to 2 days | | Blueberry | Refrigerate up to 1 week, tightly covered | | Boysenberry | In a single layer on a paper towel-lined baking sheet. Cover with another paper towel. Refrigerate for up to 2 days | | Cranberry | Refrigerate for up to 1 month | | Currant | On a paper towel in clusters in the refrigerator for up to 3 days | | Gooseberry | Refrigerate for up to 2 weeks | | Grape | Unwashed in the refrigerator up to 1 week | | Loganberry | In a single layer on a paper towel-lined baking sheet. Cover with another paper towel. Refrigerate for up to 2 days | | Mulberry | In a single layer on a paper towel-lined baking sheet. Cover with another paper towel. Refrigerate for up to 2 days | | Fuyu persimmon | In a cool place. Use within a month. Refrigerate ripe fruit for up to 3 days | | Hachiya persimmon | Use ripe fruit within a few days. Refrigerate ripe fruit up to 3 days | | Raspberry | In a single layer on a paper towel-lined baking sheet. Cover with another paper towel. Refrigerate for up to 3 days | | Strawberry | In a single layer on a paper towel in a sealed container. Refrigerate for up to 3 days |
Too much produce? Food begins to spoil the moment it is harvested. If you find yourself with too much of a good thing, consider preserving it for later use. Some food preservation techniques include freezing, drying and fermenting or culturing.
Freezing  - Freshness and quality at the time of freezing affect the condition of frozen foods.
- Store all foods at 0° F (-18° C) or lower to retain vitamin content, color, flavor and texture.
- Freeze food as fast as possible to maintain its quality.
Drying or Dehydrating  - Drying is one of the most effective means of food preservation.
- Dried foods can be held indefinitely as long as they are kept dry.
- Fruit "leather" is made by mashing fruit into a pulp and spreading it in a thin layer to dehydrate.
Fermenting or culturing  - Microorganisms responsible for fermentations can produce vitamins as they ferment. This means fermented foods are nutritious.
- Fermenting is economical and does not require electricity, refrigeration or equipment.
- A 1-gallon container is needed for each 5 pounds of fresh vegetables.
- Stone crocks, food-grade plastic and glass containers can be used for fermenting.
- Food must be kept 1 to 2 inches under brine while fermenting.
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Calendar
We are constantly adding new classes, workshops and talks to the schedule. Visit our calendar for the latest additions and more details.
We All Scream For...
It's summertime and that means it's time for ice cream! We know that all those sundaes, splits and shakes aren't good for us, but they are so darn tasty! Don't fret, there is a raw, vegan, dairy-free, sugar-free, gluten-free answer, and we promise your sweet tooth won't be left wanting.
Friday, July 1, 2011
6:00 p.m. - 7:30 p.m.
R Studio, 3988 NW Urbandale Drive, Des Moines
$15 (includes tastings)
Raw Truth: Tips & Tricks
Join the R Studio RAW 21 (three week raw food experimentation) group for an information-filled presentation. Come learn tips, tricks and techniques to help you get maximum nutrition with minimum prep time. You'll learn how to whip up fast, healthy eat-on-the-go raw vegan dishes that will fill you with natural energy and the essential nutrients you need. Even if you're an old hand at the raw food thing, you'll walk away with some new ideas!
Wednesday, July 20, 2011
7:00 p.m. - 8:30 p.m.
R Studio, 3988 NW Urbandale Drive, Des Moines
$15 (includes tastings)
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Recipe
Thank you to Cheri Soria of the Living Light Culinary Institute for this yummy dessert (try it for breakfast)!CHERRY COBBLER Yield: 6 servings Equipment Food processor Crumble Topping 1/2 cup almonds, soaked 8 hours and dehydrated 8 hours 1/2 cup walnuts, soaked 8 hours and dehydrated 8 hours 1/2 cup Brazil nuts 1/4 cup pitted dates dash salt 2 tablespoons water Filling 3 cups (30 ounces) frozen cherries, thawed and drained 1/4 cup pitted dates 2 teaspoons lemon juice To make the crumble topping, process the almonds, walnuts and Brazil nuts in a food processor outfitted with the "S" blade, until the mixture resembles a coarse meal. Separate the dates and distribute them evenly over the nuts. Add the salt and process again until the mixture just beings to stick together. Add the water and process again for a few seconds. To make the filling, blend 1 cup of the drained cherries with the dates, and lemon juice. Stir the mixture into the remaining cherries. To assemble the cobbler, place the cherry filling in a shallow 7 x 7 inch glass baking dish. Press the crumble topping lightly on top. Serve immediately, warmed slightly in a dehydrator, or chilled. Will keep in a sealed container in the refrigerator for up to three days.
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Feel free to forward this newsletter (use the link in the footer of this email) to anyone who may be coming up to his or her own Fork in the Road! You may also reprint any tip on your website, newsletter or message board, just please include the following: © Sheree Clark, Fork in the Road 2011, www.fork-road.com.
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 Sheree Clark is a holistic health and nutrition counselor. Through her private practice called Fork in the Road, Sheree helps empower individuals, families and corporate groups to get the most out of life by improving their health. She offers lectures, classes, hands-on workshops, coaching and consultations in Iowa and nationwide. She is a graduate of Living Light Culinary Institute and the Institute for Integrative Nutrition. An inspiring author, presenter, teacher, motivator and raw vegan chef, Sheree has written and presented on topics ranging from raw food 101 to overcoming career burnout.
Find Sheree online
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