Cured and brined, hot or cold smoked, Lox, Nova, Gravlax… what does it all mean? Let’s clear the smoke on smoked fish. Smoked fish is usually a fillet that has been cured (or brined) and then hot or cold smoked. Perfect for a picnic with cheese, olives and bread or you could add to a quick springtime pasta dish like linguini alfredo with smoked salmon and asparagus. It also truly makes the best breakfast bagel – lox with cream cheese, capers, red onion and cucumber.

Learn the Waters!

Hot Smoked
The fish is smoked for 6-12 hours at temperatures ranging from 120°F – 180°F resulting in a firmer, dryer texture and a deep, smoky fragrance. Great tossed with pasta or in salads!

Cold Smoked
The fish is smoked at a temperature of 70°F – 90°F and might remain in the smokehouse for a day or even up to three weeks. This will produce a smoother, seemingly raw texture. Great as an appetizer!

Lox
This brine-cured cold-smoked salmon is sliced thin across the grain, tender but firm with a salty fresh taste. Nova lox which over the years has been shortened to just Nova, was originally made with Canadian Salmon from Nova Scotia! In today’s market, Nova refers to a milder brine than other Lox which can be on the salty side.

Gravlax
This Swedish specialty is a raw salmon fillet that has been cured with salt, sugar and dill. The fillet is placed skin side down on a board and completely covered with fresh dill, lemon and a sugar-salt mixture. The fillet is then covered, weighted and refrigerated. Traditionally Gravlax is served sliced paper-thin on dark rye with sweet butter and dill.

Smoked Salmon Linguini
with Asparagus

7 oz container of Pasta Mike Alfredo Sauce
9 oz package of RP’s Gluten-Free Linguini
4-6 oz Fish Brothers Original Smoked Salmon
1 pound fresh organic asparagus
1 Meyer lemon, zested

Heat alfredo sauce over low heat. Break smoked salmon into bite-size pieces. Remove tough ends from asparagus, rinse well and slice on bias into bite-size pieces. Stir salmon into alfredo sauce and continue to heat. Bring water to boil, add pasta to boiling water, after one minute add asparagus. Continue to cook for 2 more minutes. Drain pasta and asparagus, return to pot and toss with sauce. Divide among plates and top with lemon zest.

Serve immediately. Great with Prosecco!

Salmon – Not the only fish in the smoker!
Look for:
Smoked Mackerel
Smoked Albacore
Smoked Trout

In the Know!
New Leaf Community only stocks Wild-Caught Smoked Salmon.

If you’ve had the pleasure of enjoying a pint of strawberries from Swanton Berry Farm, you know about the incredible flavor that they are known for. New Leaf has had a longstanding relationship with local berry grower Jim Cochran — we carry his berries at all New Leaf locations. Since we know him really well, we thought you should meet him and learn more about this amazing local farm.

How long have you been growing organic strawberries on the Central Coast?
25 years since they were certified organic. I began the process three years before that, in 1983.

What prompted your decision to go organic when nobody else was doing it?
The challenge. Everyone said it couldn’t be done on an economically viable basis. That maybe you could grow a few organic berries as a sideline, but you couldn’t make a living as an organic strawberry grower. Also, I didn’t want to expose myself or my employees to nasty chemicals.

You were also the first to have a unionized labor force. Talk a little bit about that and what it has meant to your farm.
Well, although many other local farmers do a good job with their labor practices, I felt like it was important for the industry to have a formal process for labor relations. After all, what could be more important than the people on the farm? So we signed a contract with the United Farm Workers back in 1998, I think it was, and have had an excellent working relationship ever since. The Union contract gives us a template for good workplace practices. Not to mention the benefits that employees have in terms of job security and the sense that there is a process in place in case anything goes awry. There is the UFW pension plan that we pay into, the health and dental insurance that the company covers, as well as six paid holidays, and vacation pay. It costs us quite a bit more to produce a box of strawberries, but we feel that some of our customers appreciate knowing that the hands that feed them are getting a little better deal.

Also, in the past six years or so, we’ve implemented a program called an Employee Stock Ownership Plan, through which we give our employees a yearly bonus consisting of stock in the company, as well as cash in years when we make a profit.

What are the challenges and benefits to growing the Chandler variety?
Boy, it’s a tough one. I prefer the flavor, so that’s why we grow it. But it is less productive than other varieties, not to mention the fact that it has a difficult production cycle with a big peak in May, followed by lower production levels during the summer. Other varieties are much easier to handle because of their more stable production levels throughout the season. And, since it costs the same to grow as other varieties, the per-unit costs are higher with the Chandler.

What’s your favorite part about being a strawberry grower?
I think it’s the people — both the other workers at the farm, and the special customers who understand what we do and love our berries. Sometimes that’s all that keeps you going, you know, when you’ve just broken even, or lost money. You live on energy from the people until the next crop comes in and you can smell the berries in the field again. That’s where we’re at right now, smelling the berries again. We made it through another winter!

It’s time! April is the month when California Asparagus season is in full swing.

As the weather warms, a single asparagus spear can grow anywhere from 6-10 inches in one day! When choosing your spears, look for tips without dark black decay or pitting and wrinkles along the stem. The bottom of the stem should snap easily. It is said that the oldest surviving cookbook, dating to the third century AD, contains a recipe for asparagus and it was widely cultivated by the the ancient Egyptians, Greeks and Romans. On a medicinal level, asparagus is a well known diuretic and is thought to have a detoxifying effect. Contrary to popular belief, larger sizes have bigger flavor. Bend at the lower third and the bottom will snap off easily — no need to cut it. Asparagus is a fantastic source for a wide array of nutrients, most notably folic acid, potassium, vitamin B6 and dietary fiber.

Grower Profile
Our primary source for asparagus at this fantastic time of year is Coastal View Produce in Gonzales. Located in the heart of the Salinas Valley, Coastal View cultivates over 300 acres of organically grown crops. Owned and operated by the Violini Family, Coastal View is a third generation family farm that started with asparagus about 30 years ago. During late winter and into spring, the Salinas climate, with its mild coastal influence, creates a perfect setting for extended asparagus growing. In fact, Gonzales enjoys the longest asparagus growing season of any region in California!

Close the loop, bridge the gap, reuse and reduce! There are numerous ways to give that everyday object, which could easily hit the bin, a second life. With all the packages and containers, how do you lessen the impact and get creative? We have a handful of simple and easy solutions that you could add to your reuse and reduce list…

1. An empty Kombucha bottle can be brought back into New Leaf and refilled with our Kombucha, Kefir or Root Beer on tap.

2. Bulk water systems with UV and reverse osmosis filtration process (in our stores) can fill any jug or container you have including your personal canteen.

3. A tin can is great for vegetable or flower starts. Just peel off the label and poke a couple holes in the bottom with a hammer and nail! Set on a sunny window sill.

4. New Leaf paper grocery bags can be reused in many ways, from a garbage bin liner to a return trip to the store. Keep a stash in your car so it’s easy to remember to reuse them.

5. Hummus and salsa containers make great leftover containers and the size keeps the portions perfect for tomorrow’s lunch. The tight fitting lids make them perfect to hold precious craft materials or a nifty method of organizing that junk drawer!

Who wants harmful toxins in their cleaning products? We sure don’t – that’s why we only offer products free of harmful ingredients and harsh chemicals – keeping you and your home safe and clean.

Seventh Generation – 100% Recycled Paper Towels
Made from 100% recycled products, these hard-working paper towels absorb spills quickly, even when wet. If everyone replaced just one 6-pack of 140-sheet virgin paper towels with this eco-friendly product, we could save over 2,200,000 trees and over 780 million gallons of water.

Earth Friendly Products – Dishmate
Make cleaning dishes an enjoyable experience with this powerful product that is naturally hard on grease yet gentle on the skin. Its strong concentrated formula makes this a great cleaner for hand washable clothes too. Dishmate comes unscented, or in a wide variety of scents, including almond, grapefruit and lavender.

Biokleen – Non-toxic cleaning products
Biokleen manufactures natural, non-toxic cleaning products for your home or business. Formulated with exceptional quality and value that will provide you with great results while not causing any negative effects to you or the environment. Biokleen products are biodegradable with no harsh fumes and is gentle enough for sensitive skin.

Ecover – Toilet Bowl Cleaner
This mildly pine-scented product is naturally powerful, hygienic and safe for all septic systems. Made from plant-based ingredients, it decalcifies and freshens with no chemical residue.

Earthworm – Drain Opener
Ideally suited to clean every type of drain or garbage disposal, Earthworm Drain Cleaner contains no corrosive acids, solvents, phosphates or other chemicals. It eliminates all odors without leaving any chemical residue. Regular use can prevent clogs before they occur by eliminating the build-up of organic material in drain lines.

Clean Well – All Natural Hand Sanitizer
Clean Well’s patented formulation of natural thyme oil kills the germs that can make you sick. This sanitizer is also safe for sensitive skin and it comes in just the right size for your pocket or purse.

Spring Onions
Spring onions can be any variety harvested before the bulbous root has fully developed (although some varieties, such as reds and whites, are more commonly used than others). This was traditionally done to thin out the beds or to cull less hardy plants, but increasingly they are being grown as an actual crop. If left to grow, they would develop into your typical dry or storage onions (once harvested and cured). Bulbs are typically one or two inches in size and the tops are green. They can also be harvested a bit smaller, before the bulbs have an opportunity to form at all. In this case, the greens can be used much like those of scallions (which they are not, as scallions do not develop into a bulb, even if left in the ground). The roots of spring onions have a thin, moist, paper-thin skin and their burst of sweet succulence is a flavor-filled eating experience.

Green Garlic
Green Garlic is harvested before the cloves have begun to mature. It resembles a scallion in appearance and can be used in a similar way. It does have more of a bite than scallions but is slightly milder than a fully grown bulb of garlic. Look for sturdy crisp stalks, which do not appear wilted. Feel free to eat the dark green portions, and be sure to rinse before hand.

Asparagus + Spring Onion Risotto
Serves 6

1 Tablespoon butter or olive oil
3 medium spring onions, cleaned and sliced
2 cups Arborio rice
1 cup dry white wine
5 cups chicken or vegetable broth
8 ounces asparagus, ends trimmed
1 cup Parmesan cheese, grated
1 Tablespoon fresh parsley, chopped
1 Tablespoon lemon juice and zest of one lemon
Salt + black pepper to taste

In a small pot, warm the vegetable or chicken broth. In a large pot, melt half the butter over medium heat. Add the onion and sauté for about three minutes, stirring ocassionally. Add the rice and cook for another two minutes, stirring. Add the wine, continue to stir. Once the wine has been mostly absorbed, about 5 minutes, begin adding the warm stock in 1/2-1 cup increments. Heat a medium skillet over medium heat and add the remaining half tablespoon of butter. Sauté the asparagus until just tender, about 5 minutes. Remove from heat and set aside. Meanwhile, continue to monitor the risotto, adding stock as needed, and stirring regularly. Towards the end, as the risotto plumps and cooks, you will need to keep a pretty constant eye on it, stirring frequently so that the rice doesn’t burn. When all of the stock has been absorbed and the rice is cooked through, remove from heat. Stir in the cup of parmesan. Add the asparagus, parsley, lemon juice and zest, and stir to combine. Add salt and pepper to taste. Serve hot.

A delicious raw alternative to the cooked version.

“Noodles”:
5 medium zucchinis

“Ricotta” Nut Cheese:
2 cups macadamia nuts, soaked 4 hours or more
1 cup pine nuts
2 tablespoons lemon juice
2 tablespoons nutritional yeast
1 yellow pepper
2 tablespoons fresh parsley
1 tablespoon fresh thyme
1 teaspoon salt
1/2 cup water, as needed

Pesto filling:
1 cup nuts of your choice (walnuts or pine nuts)
2 cups packed fresh basil
2-3 cloves garlic
2 Tablespoons olive oil
1/4 cup water, as needed
1 teaspoon salt

Marinara sauce:
1 cup sundried tomatoes, soaked 2 hours and chopped
2 cups tomatoes, chopped
1/3 cup olive oil
2 cloves garlic
2 tablespoons lemon juice
1 tablespoon dried oregano
pinch sea salt

Cut zucchini into long thin slices. Blend ricotta filling ingredients in a food processor until smooth. Remove and set aside. Blend pesto filling ingredients in a food processor until smooth. Remove pesto filling from the food processor and place aside. Add marinara sauce ingredients to the food processor and blend until smooth.

In a 9×9 casserole dish, place a single layer of zucchini slices, making sure there are no gaps in between slices. Add a layer each of ricotta, pesto and marinara. Repeat process with zucchini slices and filling layers until all ingredients are used up.

Enjoy!

Q&A with Melissa Mango, Raw Food Chef

What got you started eating raw?
I was first introduced to the idea of raw food in 2000-2001 when my personal trainer shared with me his secret to getting fast results. I read a few books about the concepts of eating raw food and I immediately implemented fresh local fruit smoothies instead of the typical athlete’s breakfast of oatmeal in the morning. From there I began eating salads along with my meals, and instead of protein shakes, I nourished my body with fresh green juices after each intense workout.  Over time, I made adjustments to my meals as I incorporated more raw food, and simply let how I looked, and felt, and my energy from rigorous training, guide me what to do next. The results were more than I could have ever possibly imagined.

What does eating raw mean?
First, I want to share what raw food really is because it can be intimidating or viewed as just a fad weirdo diet. Simply put, raw food is eating in a way that is free from processed, packaged man-made foods, pasteurized dairy, meat, and cooked grains. Leaving fruits, vegetables, sprouted nuts and seeds in their raw and natural state leaves enzymes intact so the body can actually assimilate all the nutrients these foods provide.  Because these foods are not processed in any way, they do not have free radicals, chemicals that leave residue in the tissues.

Fruits and vegetables (raw foods) are nothing less than amazing for the human body! Every piece of produce found in the garden or at the farm stand helps us fight off cancer, combat free radicals, heal our digestive system and so much more!

Why do you eat raw?
I eat predominantly raw food because it gives me great energy, I look 5-10 years younger than I am and hardly get sick.  I feel like I am always regenerating and rebuilding the longer I do it and the fresher the food (fuel) is. These fresh raw foods are truly alive- and when I take that into my body I feel so nourished.

How has eating raw changed your life?
My life changed in every way by eating more raw live foods. The first week I ate primarily raw foods my energy was through the roof, I lost 5 pounds effortlessly and my skin began to glow without the need for makeup. After a few weeks of eating a large amount of raw food, I noticed my whole mood was just happier and lighter. Even the thoughts in my mind were generally more optimistic, more at peace and less stressed overall.  Raw food being the catalyst for me, I noticed my whole life’s purpose beginning to reveal itself and I had a strong desire to do good not just for myself, but for the benefit of those around me.  This is why I truly believe that the more live foods you enjoy, the more alive you become.

What’s your favorite part about teaching raw?
I enjoy teaching how simple it is to enjoy delicious healthy meals that are beyond the carrot and celery stick world. I love teaching the mechanics of raw food recipe development because most people are shocked that I can mimic certain foods such as ranch dressing and chocolate ganache without sacrificing appearance or flavor.

What’s your favorite raw product?
There are quite a few things that New Leaf carries in the Raw Food section that I am a fan of.  When I am on the go I love your juice and smoothie bar options! Kale chips and GO RAW Lemon cookies are scrumptious! Even my son loves them, which is a bonus.

What’s your favorite raw dish?
I love to make Italian dishes such as my manicotti rolls or 7-layer lasagna. If I am short on time, I love whipping up a fresh salad with finely diced peppers, crunchy seeds and fresh baby greens. I always stock my fridge with my mock tuna salad or my cashew chipotle’ ranch dressing to mix in. It is so simple to make.

What’s one of the biggest misinterpretations on eating raw?
Most people think that eating raw is either all about boring salad and celery sticks, or that it is an all-or-nothing approach. I am here to tell you that you will reap great health and well-being benefits just by adding more raw live foods into your daily menu at any percentage. As far as flavor and variety, the world of raw food preparation has come a long way! We can make warm-filling dishes, crispy corn chips and decadent desserts that are all raw, free from sugar and taste incredible. Raw food today is hardly rabbit food. Rawsagna recipe.

What’s the best tip you could give a raw food newbie?
I recommend that everyone should borrow and read a few books about raw food to get a good solid understanding before making any big changes in their diet.  Take some prep classes so that you are inspired to make new dishes in a new way. The best thing when just starting out is to have fun and not worry about eating 100% raw or being rigid in any way when it comes to food. Eating raw food is about abundance and enjoying more live foods no matter what percentage. The more enjoyable it is, the better you will feel, and the greater lasting results you will get.

Look for raw cooking classes with Melissa Mango at New Leaf Westside. Visit www.newleaf.com for more info.

by Corey Miller
Licensed Acupuncturist & Herbalist

It’s that time of year when patients come into my office, not only with an unfortunate cold, but also carrying a small tote filled with half-full bottles of herbs and supplements. They come into my office hoping to feel better as well as to get some clarity on which herbs they can use to help them heal more quickly.

With so many choices of brands and types of herbs it is hard to be clear on which herbal formula would truly be best for you. Chinese herbs have their own highly sophisticated chemistry that leave our patients confused about which is the proper formula for them.

If you are considering Chinese herbs, I highly emphasize the importance of getting an INDIVIDUALIZED herb consultation with an acupuncturist to ensure that the herbs will do you good, not harm. I offer Wellness Consultations at New Leaf throughout the month, and see patients privately in my clinic. I would be happy to help you find the best formula for you.

But for those of you who have a bag or box at home (or who are strolling the aisles at your local New Leaf Community Market, which supplies an abundant array of Chinese herbs) here are a few basics for those minor colds you might be fighting off this season.

Yin Chiao Chieh Tu Pien
(Yin Qiao San)
Can be taken at the first sign of a cold that includes symptoms such as a mild fever, scratchy or sore throat, thirst, nasal congestion and a slight dry cough with a small amount of yellow phlegm. Its main indication of use is for minor sore throat.

Gan Mao Ling
Can be taken at the first sign of a cold with symptoms that include mild chills and/or fever, a sore throat, muscle aches and headache. This is a gentle formula that has more of a generic use and is safe to use for many of the initial signs of colds.

Yu Ping Feng San
(Jade Screen)
A beautiful and balanced formula designed to help your immune system ward off illness. Jade Screen can be taken when you have had recurrent colds, recurrent allergies or recurrent mild bronchitis. It may also be taken when people are sick around you and you would like to boost your immune system. This formula is not to be taken when you are sick!

by Rebecca Rovay-Hazelton
Licensed Nutritionist & Metabolic Typing Advisor

In life, getting by is good, but THRIVING is better. Do you want to feel great after every meal, have the energy to do the things you love to do, spend time with people who are important to you and not feel trapped in an endless cycle of fatigue? What you eat plays a major roll in your physical and mental energy levels, emotional and mental well-being, ability to make rational decisions, how social you feel, and how motivated you feel to get what you want out of life.

Biochemical Individuality
If you are unable to convert food into the nutritional building blocks you need to make neurotransmitters like serotonin (the feelgood chemical), to make enzymes and HCL (hydrochloric acid) to properly break down foods so you don’t feel bloated, gassy and fatigued each time you eat, or to produce energy to build muscle and live an active life, you will not thrive. Each person has slightly different nutritional requirements to be able to meet these demands. Humans differ in 13 major biological categories called Fundamental Homeostatic Controls. One ofthese FHCs is oxidative rate, the speed that we convert food into energy.

For example, did you know that some people’s cells are overly reliant on carbohydrates? When they eat carbs (especially starchy ones like bread, pasta, rice, fruits, sweets and even high-starch vegetables like potatoes, sweet potatoes, corn, carrots, and beets), their bodies combust the carbs very efficiently – too efficiently – and they do not produce optimal energy. These people fall under the title Fast Oxidizers. Without relatively higher amounts of fat and heavy protein to carbs, they will not thrive. They will be hungry often, crave sweets, feel wired but tired and not have clear mental focus.

Slow Oxidizers on the other hand, thrive on more carbs relative to protein and fat. They do best on lighter protein sources (light poultry, fish, cheese, nuts, eggs) and lots of vegetables, some fruit and some grain. If slow oxidizers eat a heavy meal like red meat and veggies with butter, they will feel overly full, sluggish and like their thoughts are traveling through mud!

Getting the Right Mix
Food ratios are just as important as the right food choices for optimal energy. Imagine trying to bake a cake from a recipe with a teaspoon of flour, no eggs, and 2 cups of sugar – it would never work. We too have a biochemical recipe with certain amounts of ingredients which include proteins, fats, and carbohydrates. The right mix is essential for optimal energy.

Listening to your body’s three main signals is a great way to start fine-tuning your meals for optimal energy. The three signals are satiety (no cravings), energy (feeling renewed and balanced), and mental focus and emotional balance. Metabolic Typing® is a testing process to determine your metabolic dominance and ideal foods. The test results provide invaluable information, yet you will still need to listen to your body to fine-tune your ratios.

To learn more aboutMetabolic Typing® visit:
choosinghealthnow.com/customised-nutrition-plan/