Five Reasons to Try a Gluten-Free Diet

Over the last several years, Healthy Home Market has really focused on building up our gluten-free selection. And we are proud at the quantity and variety of products that we are now able to offer our customers, with more products becoming available regularly. 1 in 133 people are now said to suffer from Celiac Disease, or gluten intolerance, though some 97% are said to be undiagnosed. Many people also rely on a gluten-free diet to help with Autism and ADHD. It was our interest in gluten-free diets that led us to our partnership with Parker Autism. But there are many reasons to try a gluten-free diet even if you don't suffer from any of these conditions (that you know of). Here are five good reasons to give a gluten-free diet a shot, even if just for a month.

1. Cure Fatigue - A diet free of gluten has been proven to relieve the symptoms associated with fatigue and give you more energy. Many alternative health practitioners believe that wheat can create an imbalance in the minerals of the body which can create a deficiency of magnesium that results in tiredness.

2. Increase Whole Foods Intake - By following a gluten-free diet, you will naturally cut down on processed foods, which often contain bleaches, preservatives, conditioners and additives. In place, there will be lots of room for fresh, whole foods in your daily diet. There is a higher concentration of vitamins, minerals and phytonutrients found in whole foods.

3. Ease Depression - Depression can be triggered by wheat intolerance. Mark Hyman, MD of the UltraWellness Center in Lenox, Massachusetts, said this to Elle Magazine:

"The culprit and cure for most psychiatric disorders lies in the gut," Hyman says. "Allergies and toxins in food, the environment, and drugs damage it, causing it to become inflamed and to “leak,” allowing undigested food and bacteria to slip into our bloodstreams. This leads to autoimmune disorders, malnutrition, and brain damage."

4. Weight Loss - A diet without gluten is very low in carbohydrates. Some of the ingredients found in gluten-free foods have no refined carbs. That means that it is easier to lose weight, lower cholesterol, lower blood sugar, curb cravings and gain energy.

5. Eases Numerous Afflictions - Many diseases and conditions are helped by following a gluten-free diet. Celiac disease, dermatitis herpetiformis, rheumatoid arthritis, joint pain, loss of balance, memory loss, and many other ailments can benefit from this diet.

Sources: thecravingscoach.com, planetgreen.com

Meatless Monday: Tex Mex Stuffed Potato Skins

Ingredients

12 small potatoes, baked and halved, meat scooped out

1-2 tablespoon olive oil, divided

2 garlic cloves, minced

1/2 cup chopped red pepper
1/2 cup chopped onion
salt and pepper
15 ounces pinto beans
1/2 cup hot salsa or 1/2 cup mild salsa, your choice
1/2 teaspoon ground cumin (optional)
1 chipotle chile in adobo (optional)

1 cup shredded cheese

Directions

1. Preheat oven to 400°F.

2. Sauté garlic, red peppers, and onions in 1 teaspoon olive oil 3 minutes.

3. Place potato skins in a bag with remaining oil, salt and pepper and lightly toss to coat with oil.

4. Puree salsa and beans in a blender with cumin and chipotle pepper.

5. Place skins on a parchment or silicone pad.

6. Fill with bean mixture, top with onion mixture, then with cheese.

7. Bake for 15-20 minutes till bubbly and browned.

South End Mural Ribbon Cutting, This Saturday!

A month and a half ago, work began on a mural on the side of our South End location and now it is complete! We couldn't be happier with the result! A huge thank you goes out to the children from Parker Autism's Camp Dakota, St. Patrick's Boy Scout Troop 9 and all of the other children and adults from the community and employees who contributed to what has been named "Charlotte's Road to a Healthy Home." We are excited to officially cut the ribbon on the finished piece of art and we would like to invite everyone out this Saturday to celebrate the completion! As the theme behind the mural is eating and supporting local, we will have local vendors here offering free food samples, including KW Collards, Bushelle Seasonings, Sadie's Caribbean Fish Cakes, Villa Antonio, Roots Hummus, and Penny's Pimento Cheese. Plus, Olde Mecklenburg Brewery will be here conducting a free beer tasting and everyone will get a slice of local watermelon! Greenfield Farms has generously donated their local, grass-fed beef for us to grill out and we will be offering burger (veggies burgers will be available) plates with natural chips and natural sodas, for only $4.99. $2.49 of every plate sold will be donated to the Parker Autism Foundation. We will have face painting and free balloons for the kids! Plus, Charlotte Energy Solutions will be here with Segways and foldable bikes for everyone to try. And what celebration would be complete without live music? Chris Kollman will be here setting the mood. While you're here, enter our "Name That Pig" contest. The winner will receive a gift basket worth $200! See you all Saturday!

And Galleria Makes Five!

Healthy Home Market is very proud to announce that we are currently hard at work preparing to open our fifth location! Our new store will be located in the Galleria Shopping Center off of Sardis Rd. N., next to Party City. This new location will carry on the tradition of our other stores in providing natural and organic products, supporting local companies and catering to special diets. There will be a focus on bulk products, including herbs and spices, supplements, health and beauty care and gluten free foods. The store will also feature a smoothie bar, with fresh coffee and tea, and carry grab-and-go salads, deli sides, sandwiches, raw food items, etc. Please "Like" our Galleria Facebook page to keep up to date on our progress and Grand Opening information. We hope you all are as excited as we are and we welcome any requests or suggestions!

Meatless Monday: Paneer Manchurian

Ingredients

For the Manchurian base:

1 block of paneer (or tofu), cubed

1 diced chili pepper

1 diced spring onion

1 tsp Soy sauce

2 tsp tomato sauce

2 tsp chopped ginger

2 tsp chopped garlic

1/4 tsp chili sauce

1/4 tsp pepper powder

1 to 2 tsp cornflour
2 tsp oil

1 tbsp water

For the Paneer Marinade:

1 tsp ginger garlic paste or finely chopped ginger-garlic

1/4 tsp pepper powder
1/4 tsp crushed red chillies or red chili powder
Salt to taste
2 tbsp cornflour

Directions

Method for the Manchurian base recipe:

In a pan or wok, heat oil. When the oil becomes hot add the onions. Stir fry the onions on medium to high heat taking care that they do not get burnt. If they heat is too much, then lower the heat and stir fry.

Stir fry for 2-3 mins. Now add the capsicum. Stir fry the capsicum also for 2-3 mins. Add the chopped ginger-garlic. Stir fry for a minute. Now add all the sauces and pepper powder.

For the Dry Paneer Manchurian Recipe:
If you want the paneer manchurian recipe to be to be dry, then do not add any water. Just add the sauces and pepper powder. Stir well. Add the fried paneer pieces. Mix the paneer pieces with the veggies and serve the dry paneer manchurian hot.

For the Paneer Manchurian Gravy Recipe:

For the gravy, you can use 1 tbsp water as I did not want much gravy. If you want more gravy, you could add 1 tbsp or more of water to the stir fried veggies.

Now, in a small bowl, make a paste of cornflour with little water. Add this cornflour paste to the veggies. Simmer for a 3-4 minutes as the cornflour has to cook. Add salt.
Now finally add the paneer pieces to the gravy. Garnish with chopped spring onions.
Serve with Chinese Veg Fried Rice. Paneer Manchurian also goes well with Indian Tandoor Rotis or Naans and even Homemade Indian Chapatis or Parathas. You could also have it with simple plain cooked rice.

Note:
Add the cornflour paste slowly and keep on stirring while adding it so that lumps are not formed.
If you like to have more gravy, you will obviously use more water. So in proportion you will have to increase the cornflour paste.
The cornflour is added to thicken the gravy. If the gravy becomes too thick, then you can thin it by adding little water.

Source: vegrecipesofindia.com

Meatless Monday: Tabouli

Ingredients

2 large tomatoes or 2 Cups Diced tomatoes

1 cup chopped green onion

4 cups finely chopped parsley flat leaf

1 cup yellow onion chopped

5-8 leaves fresh mint

1 or 2 cloves of garlic minced 

1/4 cup bulgar

1 tsp dry mint
1 tsp salt
1/2 Cup lemon juice
1/2 Cup Extra Virgin Olive Oil

1/2 tsp cayenne pepper

Directions

1. Rinse bulgar in a bowl and poor off excess water, let sit for 10 minutes.

2. Rinse and finely chop parsley and fresh mint leaves and place in a bowl. 3. Add chopped tomato, garlic, green onion, yellow onion, and soaked bulgar and combine with parsley.

4. In a separate small bowl combine salt, dry mint, lemon juice, olive oil and cayenne pepper then add to parsley mixture and let sit for 5 minutes before serving to allow bulgar to absorb some of the dressing.

Can be served in individual leaves of lettuce as an appetizer, as a side dish with pita bread, falafel, grape leaves, etc. or add in some additional ingredients to make it a meal!

Many people also enjoy cucumber in their tabouli. Be creative, try different summer veggies and experiment with adding in different types of grains. Add in chick peas or feta cheese for protein and you have a meal!

Adapted from dedemed.com

Meatless Monday: Raw Spaghetti with "Meatballs"

Ingredients

Noodles

1 large zucchini

Sauce

•1 tomato (or 2 plum or 4 Campari)

•1/2 red bell pepper

•1/2 cup sun dried tomatoes, soaked

•1 clove of garlic

•1-2 tablespoons of extra virgin, cold pressed olive oil
•1 teaspoon of dried oregano
•1 teaspoon of dried basil

•A dash of sea salt and pepper

"Meatballs"

•1/2 cup walnuts, soaked for 6 hours in water

•1 stalk celery, chopped

•1 slice onion, chopped

•1/4 red bell pepper, chopped

•1 clove of garlic, crushed

•1 tablespoon extra virgin, cold pressed olive oil

•Dash of oregano, basil, sea salt and pepper

•A squeeze of fresh lemon juice

Directions

Noodles

If you have a spiral slicer, use it to turn your large zucchini into long strands of angel hair pasta. Otherwise, use a julienne slicer or a simple cheese grater to make your noodles. Shred the entire zucchini.

Sauce

Soak the sun dried tomatoes in water for about 30 minutes before making your sauce. Then add all ingredients to your blender or food processor and puree until the sauce reaches the desired consistency. Blend for a shorter period of time for a chunky sauce

Meatballs

1. Start by soaking 1/2 cup of walnuts for 6-8 hours before making your spaghetti. Soaking walnuts makes them softer and easier to work with. You can substitute pecans, but most other nuts do not work as well for meatballs. Try to stick with walnuts or pecans.

2. Blend mixture in a food processor briefly. Scrape any mixture from the sides of the food processor and continue to pulse it until everything is blended.

3. What you want is a chunky mix of walnuts and veggies that clump together easily and can be formed into balls. If it is too chunky, they may not stick and fall apart too easily. If you over-blend, you’ll end up with a pate or mush that won’t hold it’s meatball shape. Be sure to stop occasionally while processing to check the consistency and test to see if you can roll it into a ball in your hand.

Source: incrediblesmoothies.com

DIY: Kombucha Tea

Kombucha is a fermented drink, that for centuries, has continuously helped keep the human body healthy and strong. The delicious and easy-to-make concoction is used as a detoxifying agent for the body and claims to increase energy, sharpen eyesight, aid in joint recovery, improve skin, aid in digestion, and even expedites cancer recovery.
If you’re looking for a fun and interesting way to improve your health for the summer season set aside some time to try a new do-it-yourself-project that will your friends thinking you are now a talented tea maker.

The Necessary Ingredients:

1 kombucha culture (this can bought online. The culture will restore itself with every batch you make, so it’s a one-time buy.)
2 litres of water
3 or 4 tea bags/teaspoons of loose tea (Black works best but green or white can be used)
160 grams of white sugar
2 tablespoons of cider vinegar

The Necessary Equipment:

1 three liter glass Pyrex bowl (or something close to 3 liters)
1 tea towel for covering the bowl (this can be found at a local tea shop or health food store)
1 rubber band to secure the tea towel
1 teapot
1 measuring cup
1 strainer
Some bottles for storing the finished drink (old glass bottles are fine)
PRE-STEP: Make sure everything is clean.
You’re dealing with a live culture of bacteria so you don’t want to mix it with any other substances that could be on your equipment from before.
STEP 1: Make your tea
Make a teapot of boiling water and leave the tea in for about 15-20 minutes. Take out the tea bags and add all the sugar, stirring until it dissolves. Add cold water to bring the tea up to 2 liters. Make sure you use cold water as hot water can kill the culture
STEP 2: Make your brew!
In the class bowl pour the 2 tablespoons of cider vinegar (you can also use 200 Ml of Kombucha.) Pour the cool tea into the bowl. Add the Kombucha culture. It will float or sink—this is not important. If one side is darker put that side facing down.
STEP 3: Fermenting time.
After the tea and culture are in the bowl, place the tea towel over the top and secure it with your rubber band. This keeps contamination and your drunken roommates who think it’s a bobbing for apples game from touching the mixture. Put the bowl in a warm place (70 degrees works best so if you have a radiator that’s perfect). Let it sit.
STEP 4: Taste Testing
The fermentation process typically takes 5-14 days depending on the temperature of the place in which you stored it. After 2-3 days you will notice a think layer of foam forming on the surface. This is the membrane of your new Kombucha culture (if you like science experiments, you’ll probably get a kick out of this). Start tasting the brew after 5 days. Just dip a spoon in and be careful not to disturb the culture too much. If you like it on sweet side, your batch will be ready typically in less then a week. If you like it sour it will take longer.
Step 5: Bottling
With clean hands lift the culture out and place it on a plate (you can immediately start making a second batch with this if you like). Strain your Kombucha into a jug and leave behind 200 Ml for your next batch. Fill your bottles and try it out. For best results, like brewing beer, it’s best to wait a month or so to let the sugar completely ferment. This will give the Kombucha a better taste and add more carbonation. The bottles of Kombucha will sometimes make little cultures within themselves. These are totally normal to drink and happen naturally. They tend to stay right at the top of the bottle so just take a spoon and remove them if you feel so inclined. Enjoy!

Source: Lauren Howland at planetgreen.com

Meatless Monday: Black Bean and Summer Veggie Enchiladas

Ingredients

1 1/2 teaspoons cumin
1/4 teaspoon hot chili powder

1/4 cup flour
1/4 cup tomato paste

14 oz. vegetable stock

1/2 teaspoon kosher salt

2 teaspoons canola oil
3/4 cup red pepper, small dice

1 cup zucchini, small dice

2 cups grated pepper jack cheese
1 cup grated sharp cheddar cheese

15 oz. black beans

3/4 cup corn kernels
3 scallions, thinly sliced
12 (6-inch)flour tortillas

Sour cream, for serving

Directions

1. To make the enchilada sauce, in a small saucepan, combine cumin, chili powder, flour, and tomato paste. Whisk to combine and cook for about 1 minute. Gradually whisk in stock, salt, and 3/4 cup water. Bring to a boil. Reduce heat and simmer for 3 - 5 minutes or until the sauce is slightly thickened. Remove from heat and set aside.
2. Heat a saute pan to medium high heat and add the canola oil. Add the red pepper and zucchini and saute for about 3 - 5 minutes. Remove from heat and place in a large bowl. Cool slightly. Add 1 cup of the pepper jack cheese, the cheddar cheese, black beans, corn, and scallions and stir to combine.

3. To assemble enchiladas, spray a 9 x 13 inch baking dish with cooking spray. Dip tortillas, one at a time, in the sauce. Place on a cutting board and fill with about 1/2 cup of the filling. Roll up tortilla and place seam side down in baking dish. Continue filling and rolling the remaining tortillas. Pour the sauce over the enchiladas and top with the remaining 1 cup of pepper jack cheese.

4. To bake, place uncovered dish in a preheated 400 degree oven for 15 - 20 minutes until the cheese is melted and the enchiladas are heated through. Remove from oven and serve with sour cream if desired.

Source: dinnerforayear.blogspot.com

Our Mural is Coming Along Thanks to the Kids from Parker Autism!

The children from Parker Autism's Camp Dakota were here yesterday morning helping paint the mural! Everyone had a great time and the flowers on the mural are beautiful! Thanks kids! We also had visitors from WCNC, News 14 Carolinas and the Charlotte Observer! We plan to have other children from our community come out and paint also. Please visit http://www.southendmural.com/ for more information! To view the progress so far and all of the pictures from this event, please visit our South End Facebook page!

Meatless Monday: Spicy Gumbo with Greens

Ingredients

2 pounds collard greens, stems removed and chopped

2 cups water

1/4 cup vegetable oil + 2 tbsp

1/4 cup flour

2 onions, diced

1 green bell pepper, diced

4 stalks celery, chopped
3 or 4 tomatoes, chopped
1/4 cup hot sauce
1 tsp file powder
1/4 tsp cayenne pepper (or to taste)
1/2 tsp thyme
1/2 tsp oregano
1/4 cup fresh parsley, chopped
3 cloves garlic, minced
6 cups vegetable broth
2 bay leaves
1 1/2 cups chopped okra
1 16 ounce can kidney beans
Salt and pepper to taste
1 1/2 cups rice, pre-cooked

Directions

1. In a large soup pot, boil the greens in two cups water for about ten minutes. Cover and allow to steam for 5 to 10 more minutes. Reserve the cooking water.
2. In a separate small pot, whisk together the 1/4 cup oil and flour over low heat to form a roux, stirring continuously for about 10 to 15 minutes. Once it turns a dark reddish brown, remove from the heat and set aside.
3. In a large soup or stock pot, sautee the onions, bell pepper, celery and tomatoes for a few minutes in the 2 tablespoons of oil, until just soft. Reduce the heat and add the hot sauce, file powder, cayenne, thyme, oregano, parsley and garlic and cook, stirring for one or two more minutes.
4. Add the four and oil roux and the vegetable broth and stir well to combine. Add the cooking water from the collard greens and the bay leaves. Bring to a simmer, and allow to cook for 15 minutes.

5. Add the collard greens, okra, kidney beans, and rice and cook for 5 more minutes. Remove bay leaves before serving.

2nd Annual Helping Families with Autism Day, This Saturday at South End

Autism is affecting more and more children in America every year. At Healthy Home Market, we are committed to helping families and their children who have been affected. Please join us, in conjunction with the Parker Autism Foundation, for a day of free education on various topics pertaining to Autism. We will have experts, attorneys, physicians and financial planners, plus lots of gluten-free food samples and a Pirates of the Caribbean bounce house and games for the kids! The lecture schedule is as follows:

11:00 am - Introduction with HHM and Parker Autism

11:30am-12:00pm - Nancy Popkin of the Autism Society of NC

12:15pm-12:45pm - Dr. Christy Coury, Mitochondrial Specialist

Break for Lunch

1:45pm-2:15pm - Jason Fowler, Microscopist

2:30pm-3:00pm - Mitzi Kincaid and Ryan Platt, Special Needs Attorneys

For more information on treating Autism naturally and our relationship with Parker Autism Foundation please click here.

Meatless Monday: Vegan Lettuce Wraps

Ingredients

Vegan Lettuce Wraps
8 shiitake mushrooms
1 tsp cornstarch
2 tsp dry sherry
2 tsp water
2 tsp soy sauce
Salt and pepper
2 cups vegetarian crumbles, thawed
5 tbsp vegetable oil
1 tsp fresh ginger, minced
2 cloves garlic, minced
2 green onions, minced
2 small dried chilies, (optional)
8 oz can bamboo shoots, minced
8 oz can water chestnuts, minced
2 cups spinach, chopped
1/2 package thin rice noodles, prepared according to package
1 head lettuce, pulled apart into leaves

Lettuce Wrap Sauce
1 tbsp Hoisin sauce
1 tbsp soy sauce
1 tbsp dry sherry
2 tbsp water
1 tsp sesame oil
1 tsp sugar
2 tsp cornstarch

Directions

1. Combine all the ingredients for the sauce and set aside. Combine cornstarch, sherry, water, soy sauce, salt, and pepper. Add in soy crumbles. Add 1 tsp of vegetable oil and allow it to marinate for 15 minutes.
2. Heat a wok or large skillet over medium high heat. Add 3 tbsp vegetable oil and vegetarian crumbles and stir fry for 3 minutes and set aside.
3. Add 2 tbsp vegetable oil to pan. Add in ginger, garlic, onion, and chilies; stir fry about a minute or so. Add mushrooms, bamboo shoots, water chestnuts, and spinach; stir fry an additional 2 minutes. Return vegetarian crumbles to pan. Add mixed cooking sauce to pan. Cook until thickened and heated through.
4. Chop cooked cellophane noodles into small pieces, and cover the bottom of serving dish with them. Then pour soy mixture on top of noodles. Spoon into lettuce leaf and dig in.

South End is Getting All Dressed Up!

We are excited to announce that work has begun on a beautiful mural located at our South End location. The mural will be on the left side of the building facing downtown...or is it uptown? The artist, Frank Haas, is an accomplished mural and sign painter. And in addition to Frank's work, we have invited local children from the Parker Autism Foundation Summer Camp to also contribute to our mural project! The children will be here on July 28, helping to paint flowers and animals! Stay tuned...we will continue to update the project progress and will soon have a website solely for that purpose! Here is what Frank has accomplished so far (and in 100° weather no less!):

Meatless Monday: Veggie Napoleons w/ Chive Oil

Ingredients

For Stack
1 eggplant, sliced into ¼-inch slices
1 large red and 1 large yellow pepper, each cored and divided into four flat pieces
1 tomato, sliced into four ¼-inch slices
½ cup olive oil
Salt and freshly ground pepper
2 cups of your favorite cheese—goat, ricotta or mozzarella work well or Vegan substitute
4 rosemary skewers and 4 wood picks for garnish, approximately 5 inches each

For Chive Oil
1 bunch chives
1½ cups olive oil
¾ teaspoon salt

Directions

1. Preheat oven to 400º. Brush all sliced vegetables with a generous amount of olive oil on both sides; sprinkle with salt and freshly ground pepper. Place on cookie sheet that has been sprayed with nonstick oil or rubbed with some additional olive oil. Bake for approximately 10 minutes, checking frequently, until vegetables are soft and cooked but still hold their shape well. Remove vegetables from the cookie sheet and let cool on a separate plate.
2. When cool, layer vegetables and then cheese, starting with eggplant and ending with the tomato on top. Skewer with wood picks and reheat at time of serving in 375º oven for about 5 minutes until just warm. Remove wood picks, insert rosemary skewers and drizzle with chive oil.
3. Place chives in blender, drizzle in olive oil and blend until emulsified and chives are fully incorporated and oil is bright green and smooth. Add salt and blend again—taste and adjust seasoning. Chive oil will keep in the refrigerator for up to a week. Use leftovers as a salad dressing, or drizzle over cooked vegetables, etc.

Source: ediblecolumbus.com

DIY: Watermelon Fruit Basket

Tis the season for watermelon...and parties! What better summer treat than a watermelon fruit basket? These make great additions to parties, cookouts, picnics, showers and even outdoor weddings. Everyone will be very impressed with your handiwork! Best of all, we currently have large local watermelons on sale for only $3.99, plus local cantaloupes for only $2.99!


1. Buy a watermelon, its size depending on the number of people to be fed. Purchase an assortment of fruits, such as cantaloupe, honeydew, strawberries and other berries, kiwi, citrus fruit, grapes, cherries, mango, peaches, starfruit, pineapple, bananas, etc. For garnish, lemons, limes, oranges, fresh mint, edible flowers, toothpicks, etc.
2. To begin, take a sharp knife and slice a small thin piece off the bottom of your melon. This will allow the finished basket to sit flat on a plate or table without rolling.
3. Next, take the tip of your knife or garnishing tool and score the watermelon in half, horizontally. Then mark a strip of about 1 1/2 - 2 inches wide that will form the handle of your basket. If you have trouble seeing the score lines, you may try using a pen to make your lines. Next, take your garnishing tool and start cutting around the melon on the lines. The garnishing tool naturally makes V shaped cuts, which makes doing a basket like this a breeze. If you do not have a garnishing tool, use a small knife and make the V cuts one side at a time. You could also forget the V and make straight cuts. To make separating the melon easier, and the finished product neater, turn your garnishing tool over, and go over the cuts in the opposite direction.

4. Carefully separate the cut sides from the body of the watermelon. If you used a marking pen and there are any residual marks left, a handy way to get rid of them is to use a new emory board and gently sand them off. Take a melon baller and hollow out the inside of the watermelon. After removing all the edible parts, take a large spoon and gently scrape out the sides of your "basket". Be care not to scrape too thinly on the handle, as you want it to have some stability, even though you will never try to carry it this way! Mix the watermelon balls (or pieces, if you don't have a melon baller) with other ripe fresh fruits.
5. Decorate the handle with garnish, such as thinly slice lemons, limes or oranges and use a toothpick to affix them, along with a grape, melon ball or cherry, to the watermelon. Also, attach some fresh mint spring or edible flowers with toothpicks! Tip: Use cookie cutters to cut soft fruits into various shapes.

Adapted from: fabulousfoods.com. Tip from a Fabulous Foods reader: "I just read your instructions for making a watermelon basket filled with fruit. I've made watermelon baskets and one of the problems I've encountered is liquid from the fruits collecting in the bottom of the "basket" which makes the fruit soggy. I corrected this problem with the last basket I made by putting "drainage" holes in the bottom of the watermelon after hollowing it out and before filling with the fruit. I then put the basket in a large oval roasting pan filled with ice cubes (to keep the fruit cold), and the water from the fruit drained into the pan along with the melting ice. This kept the fruit in the basket from getting soggy. Thought you might be able to use this idea."

Throw a Green BBQ this 4th of July!

For most Americans, the 4th of July brings to mind grilling out with friends and family, cold beer and fireworks. Here at Healthy Home Market, we support these traditions and would like to share some ideas for making your 4th celebrations healthier for you and for the environment.


Tips for the Grill:

Choose Healthy Meats The best meats are grass-fed beef, free-range chicken and wild-caught or organically farmed seafood. Wild-Caught Alaskan Salmon is a good lean choice, which is high in Omega-3's (it just so happens to be on sale this month.) Lean meats are best as Heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH), both know carcinogens, are primarily formed when fats are heated to high temperatures or fall into the flames and create smoke.


Practice Grill Safety

First off, always make sure your grill is clean before beginning. Not only will your food taste better, but this will lessen the amount of char that you consume. The charred parts of food can cause free radical formation in your body and since free radicals are linked with premature aging, disease, and tissue damage, it's best to reduce your exposure as much as possible. When grilling, use low to medium cooking temperatures. As stated above, cooking meats at high temperatures is dangerous. This will also help prevent char from forming because of flare-ups.


Marinate and season using a combination of olive oil, lemon juice and garlic has been shown to reduce the formation of cancer-causing agents by up to 99%! Marinating food in red wine or beer for six hours has also been shown to substantially reduce the formation of HCA's. In addition, Scientists at the Food Safety Consortium project at Kansas State University have discovered that basil, mint, rosemary, thyme, oregano and sage will do the same. Use any of these methods or a combination of several for a healthier grilling experience.


Don't Forget the Veggies (or Fruit). Vegetables and fruit are delicious on the grill! Plus, they add lots of flavor, fiber and nutrients. Our favorites include pineapple, portabello mushrooms, asparagus, eggplant and peppers of all kinds. Another favorite is roasting garlic right on the grill with the skin on; the result is a delicious, melt-in-your-mouth treat that can be eaten as is, spread on bread or used in a sauce.


Drinking Eco-Responsibly

For those of you who don't know, we have an exceptional beer selection here at Healthy Home Market. Here is a list of several of our popular eco-friendly choices:

Sierra Nevada - they power almost their entire brewery with 10,000 solar panels and 4 co-generation fuel cells


New Belgium - these guys were the first brewery to utilize wind-power and they have created Team Wonderbike, comprised of consumers who have pledged to ride bikes instead of drive whenever possible, the team is currently 10,000 strong


Brooklyn Brewery - Wind turbines generate all of the electricity for both their headquarters and brewery, making them the first company in NYC to be powered entirely by wind power


Great Lakes Brewing Company - this company practices "closed loop" recycling, meaning everything that would be considered waste is put to use somewhere else in the factory. Their packaging is 100% recyclable and they also run their distribution trucks on vegetable oil


Please be sure to also check out our great selection of local craft beers: Mother Earth Brewing Co., Kind Beer, Highland Brewing Co., The Duck-Rabbit, Thomas Creek, Carolina Beer Co., Big Boss, Catawba Valley, Olde Mecklenburg and Craggie Brewing Co. The latter three are all available in growlers which are returned to be reused by the companies. Buying local reduces our carbon footprint and supports our local economy!

Coming Soon: Eco-friendly Fireworks

Scientist are busy at work perfecting fireworks which do not contain toxic metals and which will create less smoke. A Japanese firm has also formulated a biodegradable firework shell and Disney is already using compressed air rather than gunpowder to launch their fireworks. It may be a bit before we see these eco-friendly fireworks on the shelf due to the increased production cost, but it's good to know that they are on their way.
And one final tip, protect your skin this 4th of July by utilizing natural sun screens and natural insect repellent. If you don't have any on-hand, come see us, we have plenty to choose from. Happy 4th from Healthy Home Market! Enjoy and be safe!

Meatless Monday: Nest of Wilted Greens with Sunnyside-Up Eggs

Ingredients

2 pounds chard, kale, dandelion, collards, mustard, spinach, or a combination
3 to 5 tablespoons olive oil
1 small onion, diced fine
2 or 3 cloves garlic, minced fine
Salt and freshly ground pepper
8 cage-free eggs

Directions

1. Wash greens in several changes of water. If the stems are big, remove and dice them. If the leaves are big, roll them up and slice them into ribbons.
2. Heat half the oil in a large pan over medium heat and sauté the onion for about 3 minutes. Add garlic and chopped stems and sauté for 3 to 5 minutes.
3. Add leaves to the pan, stir well, and cook covered over medium heat until they’re wilted, about 5 to 10 minutes, stirring occasionally. Taste for tenderness and season with salt and pepper.
4. While greens are cooking, heat remaining oil in a large cast-iron frying pan. Break eggs into the pan, turn down the heat and cook until firm. Season with salt and pepper. Arrange eggs on top of the nest of wilted greens and serve hot.

Source: motherearthnews.com

Keep Cool! Tips for Saving Energy This Summer

It’s easy to keep your house cool without air conditioning. Employing a few basic environmentally friendly principals will help keep you cool and will help you save money.



Hot Air Out, Cool Air In
The most basic thing you can do to keep your house cooler without air conditioning is to keep as much sunlight out as possible and let cooler air in at night. During the day, keep windows, drapes, blinds or shades closed, especially on the southern and western sides of your home. If you have a porch, you can put up large plastic or bamboo shades to cut down on sunlight.


Windows
Use white or light colored window dressings to reflect light. You can also apply reflective slicks to windows to further cut down on light. At night, leave cabinets open as well, as they will store heat.


Be a Fan of the Fan
Moving air is cooler air. At night, place fans in windows to bring more cool air in. Ceiling fans can also make a big difference. In terms of cooling, even a one-mile-per-hour breeze will make you feel three to four degrees cooler. In terms of energy savings, if you run a ceiling fan full-blast for 12 hours, you will only spend about $10 a month in electricity. Ceiling fans have two settings, one to pull air up (for winter use), and the other to push air down. Make sure your ceiling fan is blowing down.


Turn Your Fan into an Air Conditioner
Another easy way to cool your home without air conditioning is to place a bowl of ice or a frozen milk jug in front of one or more fans.


What’s hot in your home?
It’s one thing to keep hot air and sunlight out; it’s another to identify the appliances in your home that generate heat. If you aren’t at home during the day, it is easier to simply shut off as many electric appliances as possible. If you spend more of your day at home, try to use heat-generating appliances only during the coolest part of the day.
Keeping your electronics on a power strip provides a quick way to “power-down” before leaving for the day.

Light Bulbs
Change incandescent bulbs for cooler fluorescent bulbs. Turn off lights when not in use.


Humidity
Humidity makes a room hotter. Do laundry early or late in the day. Take showers or baths during the cooler times of day. If your bathroom, laundry room or kitchen has vents, use them. Invest in a dehumidifier if you live in a humid climate.


Insulate Your Attic
A well-insulated attic, especially when an attic ventilating fan is used, is one of the best ways to keep heat out of your home.


Landscaping
As you plan out landscaping for your home, be mindful of having deciduous trees, trellises and shrubbery on the southern and western portions of your home. Don’t place heat-absorbing rocks, cement or asphalt too close to the house.
With a small amount of planning, you are on your way to a cooler and more enjoyable summer.


Source: Chaya on hometalk.com

Meatless Monday: Coney Island Chili Dog

Ingredients

1 Tbs. vegetable oil
1 small onion, chopped (3/4 cup)
2 cloves garlic, minced (2 tsp.)
8 oz. soy or Quorn crumbles
1 cup tomato sauce
2 tsp. chili powder
1 tsp. prepared mustard
1 tsp. sugar
1/2 tsp. ground cumin
4 meatless hot dogs
4 whole-wheat hot dog buns

Directions

1.Heat oil in skillet over medium heat. Add onion and garlic, and sauté 5 minutes, or until softened. Add soy crumbles, and cook 7 minutes more, or until browned. Stir in tomato sauce, chili powder, mustard, sugar, and cumin. Simmer 5 minutes, or until thickened.
2.Cook meatless hot dogs according to package directions.
3.Serve warm chili over hot dogs in buns.

Tip: Top with more chopped onion and/or chopped fresh jalepeno.