Bok Choy and Shiitake Stir Fry (Vegan and Gluten Free)

Makes 2-4 servings
Bok Choy, also called Chinese cabbage, has a crunchy texture and mild flavor that pairs well with flavorful sauces. It is a versatile vegetable and can be steamed, simmered in soups, or sautéed. I added earthy shiitake mushrooms to the stir fry, which have a savory, umami flavor and meaty texture. This simple stir fry comes together in a flash and is delicious as a side dish. It can also be served as an entrée with the addition of protein packed edamame or tofu and rice.

 

 

¼ cup vegetable broth, add more broth to deglaze the pan as needed
2 cloves garlic, minced
1 pound bok choy, chopped
¼ pound shitake mushrooms, sliced
1 tbsp. liquid aminos
½ tbsp. rice vinegar

Directions:

  1. Over medium high heat, add ¼ cup of vegetable broth and minced garlic to a large sauté pan. Sauté for 30 seconds until garlic is fragrant.
  2. Add shitake mushrooms and sauté for 3 minutes. Add 1-2 tbsp. of vegetable broth to deglaze the pan. Add in bok choy and sauté for 3 more minutes until crisp and slightly tender. Add in liquid aminos and rice vinegar and sauté for 1 minute. Transfer the stir fry into a serving bowl and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Polenta with Summer Vegetables (Vegan and Gluten Free)

Makes 2-4 servings
This polenta with summer vegetables recipe is light yet filling and is a great way to enjoy some of summer’s most delicious vegetables while they’re still in season. Polenta is an Italian dish made from water and corn meal and provides the perfect base for the vegetables. I used a package of ready-made polenta for this recipe and baked it in the oven so it would become crispy on the outside and tender on the inside. This recipe is a great way to try polenta if you’re new to it. A little goes a long way with tomato paste, which adds richness and helps thicken the vegetable mixture. Simmering the vegetables creates a thick and hearty sauce that captures the flavors of summer.

 

Ingredients:

1 tbsp. olive oil
1 small onion, diced
2 cloves garlic, minced
1 tbsp. tomato paste
1 zucchini, diced
1 yellow squash, diced
1 eggplant, diced
2 ½ cups tomatoes, chopped
2 tsp. dried oregano
¾ cup vegetable stock
Salt and pepper to taste
1 package Ancient Harvest Polenta
Handful of fresh basil

 

Directions:

  1. Preheat oven to 400 degrees
  2. Over medium heat, add olive oil, onions, and garlic to a large pot. Sauté for a few minutes until fragrant. Add in tomato paste and sauté for 2 minutes. Add in zucchini, yellow squash, eggplant, tomatoes, dried oregano, and vegetable stock. Mix well to combine all ingredients. Season the vegetables with a little salt and pepper. Reduce heat to low and simmer for 30-40 minutes until vegetables are tender.
  3. While the vegetables are simmering, slice polenta into ½ inch rounds. Grease a baking tray and place the polenta slices on the tray in a single layer. Bake polenta rounds for 10 minutes on each side.
  4. Place baked polenta on a plate and ladle the vegetable mixture on top. Garnish with fresh basil. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

LOCAL FOCUS Pale Fire Brewing Co.

Tucked comfortably away in the Ice House building across from the Harrisonburg Farmer’s Market, Pale Fire Brewing Co. has become a mainstay in the central Virginia brewery scene since opening its doors in 2015.

The brewery namesake comes from the novel “Pale Fire” by Vladimir Nabokov, which is an allusion to the work of William Shakespeare. Pale Fire strives to give its brews a creative twist by naming the majority of its products after songs, artists, literature and art.

“We want to be more than just a taproom — we want to be a community space, a place for people to gather,” Susan Keeler, Pale Fire’s tap room manager, said. “All of our stuff is rooted in weird art.”

Customers here at the Harrisonburg Friendly City Food Co-op can enjoy the citrus-hopped concoction of Pale Fire’s best-seller, the Arrant India Pale Ale, which follows the trend of IPAs with a big juicy flavor.

Other popular offerings include Deadly Rhythm Pale Ale, which boasts a lightly toasted caramel malt as its backbone, and the Salad Days American Saison which offers notes of grapefruit, peach, and bubblegum for a refreshingly tart, dry finish.

While Pale Fire takes plenty of pride in serving its local customers, it welcomes beer-lovers from all over. The brewery offers a large outdoor patio, and often offers live music — making it an appealing summertime destination.

“We see a lot of beer tourism,” Keeler said. “Beer is huge in Virginia, especially in Harrisonburg — we have four breweries. We see a lot of people coming here on weekends from Northern Virginia, Charlottesville, Richmond and kind of all over to check us out.”

The company distributes through most of Virginia and Washington D.C., and is currently in the process of planning to sell bottles, which Keeler believes will keep Pale Fire at full production capacity.

If you like Pale Fire’s products found in the Co-op, check the schedule of events on the company’s Facebook page. Compete with friends in Pale Fire’s Wednesday night trivia, or groove to some live music on Thursday nights. For book-lovers, be sure to check out their monthly “Books and Brews” event, in which Pale Fire collaborates with WMRA radio to bring in an author for a discussion.

 

Submitted by a student at James Madison University

Summer Squash Fritters (Vegan)

Makes 10 small fritters
These summer squash fritters are a great way to enjoy one of summer’s most popular vegetables. Zucchini and yellow squash are full of nutrients such as fiber, potassium, and vitamin C. Their mild and slightly sweet flavor makes them a versatile vegetable that can be prepared and cooked in a variety of ways. This recipe is one of my favorite ways to enjoy summer squash. The fritters come together in a flash and take only a few minutes to pan fry. I like to serve them with a creamy dill sauce made with hemp seeds and fresh dill.

 

Ingredients:

2 medium zucchini, shredded
1 medium yellow squash, shredded
½ cup onion, diced
½ cup whole wheat flour
½ cup unsweetened soymilk
1 tsp. garlic powder
½ tsp. salt
¼ tsp. pepper
Coconut oil

Creamy Dill Sauce Ingredients:

1/3 cup hemp seeds
½ cup unsweetened soymilk
¼ cup fresh dill, chopped
1 tbsp. lemon juice
½ tsp. salt
¼ tsp. pepper

Directions:

  1. In a large bowl, mix together whole wheat flour and soymilk. Add shredded zucchini, squash, onion, garlic powder, salt, and pepper. Mix well.
  2. Over medium high heat, pan fry the fritters in ½ tbsp. of coconut oil for 2-3 minutes on each side. I used a large pan and was able to pan fry 4 fritters at a time. The edges should get golden brown and crispy. Serve with creamy dill sauce and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

 

 

Roasted Red Pepper and Eggplant Dip (Vegan and Gluten Free)

Makes 5 cups
This simple recipe combines roasted red bell peppers and eggplant to create a super creamy and delicious dip. Roasting is one of my favorite cooking methods because it’s easy and convenient. Just set a timer and let the oven do the work! Roasting also caramelizes fruits and vegetables, which brings out their natural sweetness. Cannellini beans, also called white kidney beans, contain protein and fiber and make the dip heartier. Enjoy this flavorful dip with fresh veggies, bread, or crackers.

 

Ingredients:

1 large eggplant, chopped
1 red bell pepper, chopped
4 garlic cloves, peeled
1 (15 ounce) can cannellini beans, drained and rinsed
¼ cup extra virgin olive oil
¼ cup lemon juice
Salt and pepper to taste

 

Directions:

  1. Preheat oven to 400 degrees Fahrenheit
  2. Place chopped eggplant, bell pepper, and peeled garlic cloves on a baking sheet and toss with 2 tablespoons of olive oil. Bake for 30-40 minutes until soft and tender.
  3. Add roasted eggplant, red pepper, garlic, beans, remaining 2 tablespoons of olive oil, lemon juice, salt, and pepper to a food processor. Process until smooth and creamy. Transfer dip to a bowl. You can enjoy the dip warm or chill it in the fridge for a few hours.

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

LOCAL FOCUS White Oak Lavender Farm

White Oak Lavender Farm is just one of over 150 local vendors the co-op represents. Here is their story.

By Guest Blogger- Kaitlin Fee

The White Oak Lavender Farm is located in Harrisonburg, Virginia, and provides a variety of goods and services to the local community. While visiting the lavender farm, you are surrounded by a plethora of events and activities. The farm embodies a relaxed atmosphere that anyone can enjoy. The farm offers lavender classes such as wreath making, aroma 101, wreath and wine, and wands and wine. These classes are listed on an updated schedule featured on the website. The classes cover topics such as incorporating lavender into everyday life and providing instruction for creating crafts using lavender.

 

The farm was established in 2005 by the Haushalter family. Julie Haushalter enjoyed experimenting and working with lavender as a hobby, and eventually grew it into a family practice and business. The Harrisonburg community adapted very well to the opening of the farm. The community loves to discover new products on the farm as well as participate in the practices offered.

 

“I know and work with many people that have anxiety and I wanted to find a natural way to help them cope with it, Haushalter said. “Lavender serves as a stress reliever and is a very natural way of healing.” The farm holds over 100 products, but the most popular are the 100% essential lavender oils, lavender linen sprays and lotions and soaps. Haushalter’s favorite part of the job is meeting new people in the community.

 

The White Oak Lavender Farm welcomes all to come out and enjoy the essence of lavender and the atmosphere of the farm. On the farm they also have a variety of people-friendly animals that visitors can interact with. Haushalter hopes that through interaction with customers, she can emphasize her business serves to help.

Rainbow Summer Rolls (Vegan and Gluten Free)

These refreshing summer rolls with creamy peanut sauce are a colorful addition to mealtime and are an easy way to eat the rainbow. The Co-op is filled with fresh summer produce right now, so make sure to fill your cart up with lots of fruits and vegetables! Eating a variety of colorful fruits and veggies everyday helps you get the vitamins and minerals your body needs. A simple 5-ingredient peanut sauce combines salty, sweet, and spicy flavors and is the perfect accompaniment to these summer rolls.

 

Ingredients:

1 package brown rice spring roll wrappers
1 large cucumber, julienned
1 red bell pepper, julienned
1 avocado, sliced
1 package baked tofu, sliced
¼ cup peanut butter
1 tbsp. liquid aminos
2 tsp. hot sauce
½ tbsp. maple syrup
3-4 tbsp. water

 

Directions:

  1. To make the peanut sauce, add peanut butter, liquid aminos, hot sauce, maple syrup, and water to a small bowl. Mix well with a spoon until all ingredients are well combined. Set aside.
  2. Fill a large bowl with warm water and soak rice paper wrapper for 10 seconds. Transfer wrapper to a clean cutting board and arrange tofu, cucumber, red bell pepper, and avocado in a horizontal layer in the middle of the wrapper. Make sure to leave a one-inch space along the edges.
  3. Fold in the sides and roll the summer rolls tightly so the filling is compact. Repeat the process to make more summer rolls. Serve immediately and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

LOCAL FOCUS Furious Sauces – Hot Stuff!

Furious Sauces are just one of over 150 local vendors the co-op represents. Here is their story.

By Guest Blogger-  McKenna Jones

Furious Sauces was started in March 2015 by current owners Gloria and James Muia. The idea to start a business came about from a conversation on Christmas Eve in 2014. Both James and Gloria grew up in entrepreneurial families, so they wanted to start something they were passionate about.

“When Gloria realized both of our dishes were covered in hot sauce, she said to me during dinner, ‘We should start our own hot sauce business.’ Little did we know that our passion for making hot sauce was literally staring us in the face!,” James said.

 Their initial goal was to create a unique blend of hot sauces that do not overpower the taste of the food, but keep the heat lingering. Gloria and James spent five months crafting five hot sauce recipes to launch the company. They named them the “The Fury 5”.

“The initial feedback we received from friends and family on our final recipes was very positive and that’s when Gloria and I knew that we had finally found the right blend of spices and taste for our sauces,” said James.

The duo’s most popular hot sauce is Dragon’s Smoke (ghost pepper), while the Volcano Sunrise (Mango-Habanero) comes in second.

“Our Dragon’s Smoke hot sauce has the perfect amount of heat with an amazing smoky flavor,” James said. “It’s perfect for grilled steaks, burgers, barbecues, pork, eggs and much more. Our Volcano Sunrise hot sauce is fantastic on chicken wings, pizza, burgers — just about everything!”

James said that his favorite part about this job is the sauce development and creating new sauces that the public has never tasted before. For Gloria, her favorite part is going to events, selling the sauce, providing tastings for customers and meeting new people.

“We use ingredients that no one would ever think to try to create an amazing blend between both heat and flavor,” James said. “As a business, you can never stop innovating, so we plan to continue creating new award winning hot sauce”.

 

Hot sauces for sale:

Golden Elixir (Maple-Habanero)

Monstera’s Agony (Pineapple-Habanero)

Volcano Sunrise (Mango-Habanero)

Angry Assassin (Habanero)

Dragon’s Smoke (Ghost Pepper)

Sinister Craze (Raspberry Chocolate Reaper)

 

Honors received:

Volcano Sunrise – 3rd Place (HABANERO) – The Scovie Awards (2017)

Dragon’s Smoke – 3rd Place (SWEET) – The 10th Annual Hot Pepper Awards (2017)

Dragon’s Smoke – 1st Place (SUPERHOTS PEPPER-SPECIFIC) – The 10th Annual Hot Pepper Awards (2017)

Dragon’s Smoke – 1st Place (SAVORY) – The 10th Annual Hot Pepper Awards (2017)

Dragon’s Smoke – 2nd Place (SMOKY) – The 10th Annual Hot Pepper Awards (2017)

Angry Assassin – 2nd Place (SAVORY) – The 10th Annual Hot Pepper Awards (2017)

 

 

Quinoa with Rainbow Chard and Pineapple (Vegan and Gluten Free)

Makes 3-4 servings
Pineapple fried rice gets a recipe makeover that features rainbow chard and quinoa. Rainbow chard is a colorful leafy vegetable known for its bright yellow and pink stems. It has an earthy and slightly bitter flavor that pairs well with sweet pineapple. I swapped out rice for quinoa in this recipe to make it gluten free and higher in protein. Quinoa contains all of the essential amino acids, which make it a complete protein. Try making this nutritious quinoa with rainbow chard and pineapple recipe and savor its sweet and savory flavors.

 

Ingredients:
½ tbsp. coconut oil
½ onion, diced
2 cloves garlic, minced
1 ½ cups pineapple, diced
1 bunch rainbow chard, chopped into ribbons
3 cups cooked quinoa
½ cup roasted cashews
3 tbsp. liquid aminos

Directions:

  1. Add coconut oil to a large saucepan over medium high heat. Sauté onions and garlic for one minute until fragrant. Add in the rainbow chard and sauté for 8 minutes until tender.
  2. Add in pineapple, quinoa, liquid aminos, and cashews and sauté for 2 minutes. Transfer to a bowl. Serve and enjoy!

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

 

Strawberry Overnight Oats (Vegan)

Makes 1 serving
Looking for a tasty and healthy breakfast to start your day with? Strawberry overnight oats can be made the night before and are a convenient breakfast to enjoy on busy mornings. This hearty breakfast is loaded with whole grains and is high in protein and fiber. A simple three ingredient strawberry milk gives the oats extra strawberry flavor and is naturally sweetened with medjool dates. The combination of creamy quick oats and chewy rolled oats absorb the flavors of the strawberry milk and chia seeds help thicken the oat mixture. These make-ahead strawberry overnight oats are a delicious way to enjoy strawberry season and take only 10 minutes to prepare.

 

Ingredients:
¼ cup quick oats
¼ cup rolled oats
1 ½ tbsp. chia seeds
½ tsp. cinnamon
1 cup strawberries, halved
3-4 medjool dates, pitted
1 ¼ cups unsweetened soymilk

Directions:

  1. Add soymilk, dates, and ½ cup strawberries to a blender and blend until all ingredients are well blended.
  2. Add oats, chia seeds, and cinnamon to a 16-ounce jar and mix all ingredients. Add strawberry milk and stir to combine. Place in the fridge overnight for 6-10 hours.
  3. Top with remaining ½ cup strawberries. Enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.