At Home with - Kowalski`s Markets

Compliments of Kowalski’s
August – October 2013
the joy of good food
At Home with
Kowalski’S
a season of celebration
front
&
center:
vegetables for dinner
How to Create
The Perfect
Cheese Board
sustainable
seafood
selections
Nutrition Advice
That Stands the Test of Time
13 gluten-free
recipes
look for
this logo!
w w w . ko w a l s k i s . co m
Eggplant Towers (page 7)
thoughts from the
kowalskis
F
arm-fresh is a term with positive connotations, bringing to mind images of healthy, unspoiled food
free of impurities and pollution. You see it used on restaurant menus; it’s generally thought of as a
“good thing.” However, this is sometimes not so with farm-fresh fish. Many people mistakenly associate
farm-raised fish with unclean, crowded tanks, and that’s unfortunate. As is the case with all types of
farms and farmers, some are better than others. At Kowalski’s, we look to partner with the great
farmers – whether they’re growing sweet corn or bananas, raising grass-fed beef or lamb, or yes, even
raising fish.
www.kowalskis.com
The key questions are the same in every case: how is a farm operated, how is the environment cared
for, and how are animals raised and treated? We are thrilled to share the story of Skuna Bay Salmon
in this issue of At Home with Kowalski’s on page 15. If you’re confused about the issue of farmed fish,
this is a report that we’re sure will surprise many of you.
It’s the season for farmers, that’s for sure, and as
harvest season begins it feels a little like Christmas in
the Produce Department! Everything is so tempting,
it’s hard not to go a little overboard. But don’t worry!
Culinary Director Rachael Perron has some great ideas
on how to turn the bounty in your basket into dinner
tonight, starting on page 6. And speaking of Dinner
Tonight, be sure to check out Chef Perron’s
suggestions at the Dinner Tonight Kiosk in your local
market. Different than our traditional recipe cards, these
menus offer dozens and dozens of seasonal dinner
suggestions that incorporate both fresh and convenience
foods from every department into meals good enough
for guests but easy enough for celebrating the everyday
occasion known simply as dinner.
Jim and Mary Anne Kowalski and Kris Kowalski Christiansen
White Bear Lake Market
4391 S. Lake Avenue
651-429-5913
[email protected]
Woodbury Market
8505 Valley Creek Road
651-578-8800
[email protected]
Lyndale Market
5327 Lyndale Avenue S.
612-822-2935
[email protected]
Uptown Market
2440 Hennepin Avenue
612-377-3448
[email protected]
Parkview Market
5615 Chicago Avenue S.
612-824-2430
[email protected]
Eden Prairie Market
16500 W. 78th Street
952-937-9585
[email protected]
Stillwater Market
5801 Neal Avenue N.
651-439-9161
[email protected]
EAGAN Market
1646 Diffley Road
651-328-8300
[email protected]
Speaking of celebrating, we are so thankful to be
celebrating our 30th Anniversary this season. When we
opened our first store on Grand Avenue in the summer
of 1983, who would have guessed what was to come?
Over the years we’ve incorporated the theme of “Joy” into
Jim and Mary Anne
much of our marketing (you no doubt hear the distinctive
Kowalski, Owners
sing-song version from the commercial in your head right
now!). 30 years in, it’s as appropriate a theme as ever. To
our customers and partners who are our neighbors and friends,
and to our employees, thank you for sharing these first 30 years with us.
Truly, it’s been a joy.
As always, we love to see you in the stores!
Grand Avenue Market
1261 Grand Avenue
651-698-3366
[email protected]
Editor-IN-CHIEF
Rachael Perron
Culinary Director,
Kowalski’s Markets
[email protected]
651-796-6043
proofreader
Rachel Carlson, Kowalski’s Markets
Kris Kowalski Christi
ansen,
Chief Operating Officer
Design & Layout
Hooker & Company
www.hookerandcompany.com
Food Stylist
Maggie Stopera
store
calendar
3
Kowalski’s local Event Join us from 11:00 a.m. to 5:00 p.m. on Saturday, August 3rd, at our
White Bear Lake, Woodbury, Stillwater and Grand Avenue Markets and Saturday, August 10th, at our Eden Prairie,
Lyndale, Uptown, Eagan and Parkview Markets, where we will be sampling the best local tastes in town.
www.maggiethefoodstylist.com
KOWALSKI’S 30th ANNIVERSARY CELEBRATION You’ll want to mark your calendar for our
biggest and best event ever – our 30th Anniversary Celebration, held Saturday, October 12th in every market from
11:00 a.m. to 5:00 p.m. In addition to sampling Kowalski’s Signature items from around the store, there will be
more food, more fun and more surprises and giveaways than ever. We hope to see you there!
612-729-1649
boo bash Bring the kiddos for treats without the tricks! Every store is hosting the annual happiest of
Halloween parties on Tuesday, October 29th from 4:00 p.m. to 7:00 p.m.
Page 2
Printing & Production
Visual Expressions
Photographer
Phil Aarrestad
www.philaarrestadphoto.com
© Kowalski’s Companies, 2013
All Rights Reserved.
www.kowalskis.com
the joy of good food
A
Our Signature Products
t Kowalski’s, we’re always on the hunt for products that are of exceptional quality
and taste. We delight in creating Signature Products that we are proud to put our
name on. We love them, and we’re sure that you and your family will love them, too!
With our “Keep in Touch” program, Kowalski’s regularly offers the opportunity for
customers to try Signature items with our compliments. Information on how you can
join the “Keep in Touch” program is available in your local market.
KOWALSKI’S pancake mixes
Breakfast is easy and delicious with our new,
locally made pancake mixes, available in Premium
Blueberry, Buttermilk and Flax Multigrain flavors. Find
them in the Grocery Department.
KOWALSKI’S olives
www.kowalskis.com
Whether you need them for a recipe, a party, a snack
or a martini, we’ve got you covered with our new olive
line. Look for Kowalski’s Queen Pitted Olives, Queen
Stuffed Olives, Kalamata Olives, Garlic Stuffed Olives,
Martini Olives with Vermouth and Whole
Pepperoncini in the Grocery Department.
coming soon!
KOWALSKI’S POPCORN SALT
You’ll love our finely milled theaterstyle salt. It’s great for making
movie theater-quality popcorn at
home. Try it with our Kowalski’s
Organic Unpopped Popcorn.
Find it in the Grocery Department
near the popcorn.
signature product
focus
Kowalski’s Fresh Peanut
and Almond Butter
KOWALSKI’S PEANUT BUTTER MILK
CHOCOLATE GRAHAMS
We couldn’t resist adding a new flavor,
and this one was a no-brainer! Chocolate
and peanut butter never tasted so good
together! Find these crispy, peanut-buttery
treats in the Grocery Department with
original Chocolate, Sea Salt Chocolate
and Chocolate Caramel Grahams with
Sea Salt. We’re too excited to keep them a
secret; we expect them in mid-September.
Selection and availability vary by market.
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FOODS
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PEANUT BUTTER SMOOTHIE
D
D H E AL
1 c up nonfat plain
2 bananas, frozen
Greek yogurt
2 tbsp. Kowalski’s Creamy
1 cup chocolate almond milk Peanut Butter
(or chocolate soy milk)
Combine all ingredients in a blender and process until smooth. Serves 2.
Good to Know:
• Find chocolate almond milk or chocolate soy milk in the
Dairy Department.
Nutrition Information per Serving:
Total Calories
306
Total Fat
10 g
Saturated Fat
2g
Protein
19 g
Fiber 5 g
Sodium
206 mg
R
FO
coming soon!
Our refrigerated nut butters are all natural
and delicious. Look for Creamy and Crunchy
Peanut Butter and Almond Butter in the
Dairy Department.
GO
You love our Kowalski’s Pizza Sauce; now try our All Natural Pizza
Seasoning. Made with oregano, marjoram, thyme, rosemary, parsley,
savory, crushed red pepper and other spices, it’s ideally suited for use
on pizza, popcorn, burgers and chicken – get creative! Find it in the
Spice Aisle and near Kowalski’s Pizza Sauce.
T
KOWALSKI’S PIZZA SEASONING
GO
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coming soon!
Rich in bone-strengthening
calcium, magnesium and
potassium and a good
source of vitamins C, D
and folate.
getting
Personal
rachael’s HOT list:
What I’m
buying now
A
www.kowalskis.com
2012 Zagat survey ranked Southern cuisine as the #1 trend in New York City dining, so it
was only a matter of time before this “movement” found its way inland to us Midwesterners.
Me? Well, I was Southern before Southern was cool. Being the granddaughter of two Southern
women, the food many refer to as Southern food, I grew up knowing as just food. I spent a fair
amount of time in my grandmother’s kitchen, studying her as she made things like pan-fried
chicken, fried okra and skillet cornbread. I especially adored peach pie, butter pecan ice cream,
coleslaw, cobbler, sweet tea, peanut brittle, pecan divinity, buckeyes, pimento cheese, banana
pudding, bread and butter pickles, watermelon pickles and corn relish,
and I most definitely loved buttermilk biscuits and gravy. I may have
grown up a Northerner, but I sure didn’t eat like one.
Like many a good Southern girl, gravy was one of the first things I can
recall cooking entirely by myself. Though I partake of the decadent
Southern foods of my childhood pretty infrequently these days, recipes
like this personal fave are worth an occasional indulgence. You can
balance out your diet with the abundance of fresh recipes featuring
seasonal produce and seafood that I’m presenting throughout the
remainder of this issue!
Caramel Apples
Chuao Chocolate Bars
Kowalski’s Signature
Pizza Sauce
Take & Bake Rosemary Garlic
Ciabatta Rolls
Kowalski’s Balsamic Vinegar
Spanish Cocktail Mix
Ground Chicken
Heirloom tomatoes
Zucchini
Oatmeal Raisin Cookies
Manoucher Bread
Warmly,
Rachael
You can reach me at [email protected], find me on
Facebook or follow my tweets. I’m Twittering as @chefRachael.
SAUSAGE GRAVY
BUTTERMILK BISCUITS
1 lb. Kowalski’s Bulk Pork Sausage
- biscuits, for serving
¼ cup flour (approximately)
- chopped fresh Italian parsley, for
3 cups milk (approximately), divided
garnish, if desired
- k osher salt and freshly ground
Kowalski’s Black Peppercorns, to taste
2 cups flour
4 tsp. baking powder
½ tsp. salt
½ tsp. cream of tartar
2 tsp. sugar
In a large nonstick skillet over medium-high heat, cook and crumble the sausage
until well browned and cooked thoroughly (about 10 min.). Remove sausage from
skillet, leaving drippings in the pan. Sprinkle flour evenly over sausage drippings;
whisk in just enough flour to form a loose but thick paste (it should not look very
greasy or dry). Whisk constantly and cook until mixture begins to turn brown
(about 2 min.). Reduce heat to medium. Whisk in 2 cups milk; cook, whisking
often, until the gravy is thick and bubbly (about 3 min.). Add additional milk as
needed to reach desired consistency. Season with salt and a generous amount of
pepper. Add sausage back to the pan; heat through. Serve over warm biscuits,
garnished with parsley. Serves 4.
In a medium mixing bowl, sift together first five ingredients. Using a food processor or
pastry cutter, cut butter into dry ingredients until butter is in pea-sized pieces; using a
fork, stir buttermilk into dry ingredients just until dough is uniformly moist (there will
be lumps). Move dough to a large sheet of waxed paper; use a second sheet of wax
paper (not your hands) to fold dough in half a few times. Pat to an even 1" thickness,
taking care not to overwork the dough. Using a 2 ½" round cutter dipped in flour, cut
straight down into dough to form biscuits (DO NOT twist cutter, and remember to
dip the cutter in flour each time). If necessary, gather scraps of dough and quickly
re-knead, roll and cut remaining dough. Bake in a preheated 450º oven on a baking
sheet lined with parchment paper until light brown on top (8-10 min.).
Makes 10.
Page 4
½cup unsalted butter, very cold, cut into
½" chunks
1 c up buttermilk (approximately)
- waxed paper
breadbasket
Y
ou’ve no doubt been enticed by the aroma of delicious baked
goods in our markets – nothing beats the smell of freshly baked
bread. Aside from the luscious loaves in our bakery, we have a
dizzying assortment of rolls and buns to choose from, too! Whether
you are looking for burger or sandwich buns and rolls or options for
the dinner table, you’ll find just what you need. They’re all baked fresh
daily in every market.
Hamburger, Brat and Hot Dog Buns:
• White and Wheat Hamburger and Hot Dog Buns (sweet and yeasty)
• White Brat Buns (a bigger bun for your brats and sausages)
• Sweet Egg Hamburger Buns (a MUST try!)
• Sprouted Wheat Hamburger and Hot Dog Buns
Dollar Buns – Traditional choices perfectly sized for a meat and
cheese tray!
Look for
Sweet Potato, Parmesan Herb and Original
Cream Cheese 72-Layer Biscuits
on the Artisan Bread Table.
These three extra-special options meld puff
pastry’s flaky elegance with the comforting
simplicity of a beloved biscuit. Made with real
butter; no artificial flavors, colors, corn syrup or
GMOs; and infused with the mellow
sweetness of sweet potato and cinnamon,
imported Parmigiano-Reggiano and fresh
herbs, these delectable better-than-a-biscuit
biscuits shouldn’t be missed!
Soft Rolls – Sold individually on our Artisan Bread Table. You can
also find them by our Soup and Salad Bars:
• Double Braided Rolls (eggy and sweet, simply delicious)
• Onion Swirl Rolls (made with poppy seeds and real – not
dehydrated – onions)
• Hoagie Rolls
• Kaiser Rolls (great for juicy sandwiches like a pulled pork or
French Dip)
• Pretzel Rolls (makes a great sandwich for out-of-the-box thinkers)
Demi Artisan Rolls – These have a nice thick crust and are great
for deli sandwiches:
• Baguettes
• 7” Ciabatta Rolls
• Multigrain 7” Ciabatta Rolls
did you know?
Artisan Hard Rolls – Sold individually on our Artisan Bread
Table and on our Soup and Salad Bars, these are great with soft
cheeses or dunked in soups and sauces:
• Ciabatta Rolls
• Hard Rolls (White, Wheat, Seeded, French and Pretzel)
Selection and availability of products vary by market.
Unsliced buns and rolls are an old-school bakery
tradition we’re proud to honor, ensuring superior
freshness of these selections for you and your family.
Page 5
www.kowalskis.com
Dinner Rolls – Slightly “fancier” buns ideal for a holiday dinner or
special event:
• White or Multigrain Knot Rolls
• Onion Swirl Rolls (definition: awesome)
• Sprouted Grain Rolls (available seasonally)
front & center:
O
ften relegated to the rank of side dish, vegetables are
sometimes overshadowed at the dinner table by more
“glamorous” mains. This season, we’re putting our most colorful
offerings at the center of the plate – with tasty results.
vegetables
www.kowalskis.com
k
Heat 1 tbsp. oil in an extra-large skillet over medium-high heat until hot
but not smoking. Sauté onion, stirring frequently, until lightly browned
(about 4 min.). Add eggplant, peppers, garlic, thyme sprigs, and
remaining oil; cook, stirring occasionally, until eggplant begins to soften
(about 5 min.). Reduce heat to medium; add zucchini. Cook uncovered,
stirring occasionally for 5 min. Add tomatoes; cook until zucchini is
tender and tomatoes begin to soften (about 5 min.). Season with salt and
pepper to taste; discard thyme sprigs. While sauce cooks, cook pasta
according to package directions; drain and keep warm. Toss pasta with
vegetables; top with cheese. Garnish with remaining thyme and parsley;
serve immediately. Serves 4.
Nutrition Information per Serving:
Total Calories
414
Total Fat
18 g
Saturated Fat
5g
Protein
15 g
Fiber
9 g
Sodium
220 mg
A serving provides a day’s worth of vitamin C. Rich in vitamins A, K,
folate, magnesium and potassium.
did you know?
Jerry Untiedt’s bi-color sweet corn has been the standard
Minnesota State Fair Corn for roasting for many years, and
the only other place you can get it is at Kowalski’s. Located
in Waverly, Minnesota, Untiedt’s land stewardship, farm
direction, social conscience and respect for their personnel
and consumers are just a few of the reasons why Kowalski’s
is proud to partner with them. This season you’ll also find
pumpkins, hard squash and tomatoes from Untiedt’s in
the Produce Department.
Page 6
FOODS
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1 pt. cherry tomatoes, halved
D H E AL
- kosher salt and freshly ground
Kowalski’s Black Peppercorns,
to taste
9 oz. pkg. Kowalski’s Fresh Whole
Wheat or Spinach Linguine (in
the Dairy Department)
3.5 oz. soft mild goat cheese, sliced
into rounds or crumbled
- fresh Italian parsley, for garnish
GO
3 tbsp. olive oil, divided
1 onion, chopped
1 lb. eggplant, peeled and cut into
½" cubes
1 large red bell pepper, cut into
⅓" pieces
2 garlic cloves, finely minced
2 f resh thyme sprigs plus 1 tsp.
chopped fresh thyme leaves,
divided
1 lb. zucchini, cut into ½" cubes
D
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SUMMER HARVEST PASTA
H
Dinner
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for
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We love a great steak as much as anyone, but this time of year
we’re smitten with the bounty of fresh, colorful local produce in
our markets, and we can’t help but make them the main attraction
of the meal. Even our Meat & Seafood Director was bowled over
by our Summer Harvest Pasta (prompting us to consider naming
it Meat Lover’s Pasta), and no one could believe how something
so good for you could be so positively scrumptious. Looking for a
side to go with these delicious dishes? They’re so good you won’t
even need one.
CRISPY POLENTA CAPRESE
20 oz. grape tomatoes (2 pts.)
3 ½ tbsp. extra virgin olive oil, divided,
plus extra for drizzling
- f reshly ground Kowalski’s Sea Salt
and Black Peppercorns
24 oz. prepared polenta, such as San
Gennaro Pre-cooked Polenta
6 oz. fresh mozzarella cheese, chopped
- balsamic reduction, such as Cucina
Viva Classic Glaze
½ oz. fresh basil, roughly chopped
Gently toss tomatoes with 1 ½ tbsp. of oil and season to taste with salt and pepper.
Arrange tomatoes on a large rimmed baking sheet lined with parchment paper.
Roast in a preheated 450° oven until the tomatoes begin to burst (5-10 min.). Slice
polenta into 12 evenly thick rounds. Heat 2 tbsp. oil in an extra-large nonstick
skillet or griddle over medium-high heat. Pan-fry polenta until golden and crisp on
first side (about 5 min.). Flip polenta to fry the other side. Transfer fried polenta to
four serving plates; season generously with salt. Top hot polenta with cheese, then
roasted tomatoes; drizzle with balsamic glaze and sprinkle with salt and pepper to
taste. Garnish with basil. Serve immediately.
Serves 4.
Note:
• You can also use our recipe for a Balsamic Syrup in place of the balsamic
reduction. Find it online at www.kowalskis.com.
• Find prepared polenta in the Grocery Department.
EGGPLANT TOWERS (shown on cover)
4 slices yellow heirloom tomato
(½" thick, about 3" diameter)
4 slices green or multicolor heirloom
tomato (½" thick, about 3" diameter)
1 cup shredded cheese mixture (such
as Parmesan, Asiago and fontina)
- balsamic reduction (such as Cucina
Viva Classic Glaze)
- Kowalski’s Fresh Basil leaves,
for garnish
GRILLED VEGGIE SANDWICH
- Grilled Veggies, your choice:
Portabello mushrooms, zucchini,
red onion, red bell pepper,
yellow squash
1 loaf ciabatta bread
(from the Artisan Bread Table in
the Bakery Department)
- Kowalski’s Extra Virgin Olive Oil
½ cup Kowalski’s Pesto
12oz. Kowalski’s Fresh Mozzarella
Cheese, sliced into 12 rounds
Grill vegetables according to recipe directions below. While veggies cook, slice
ciabatta loaf in half horizontally; brush lightly with olive oil. Grill, cut side
down, over a grill preheated to medium, covered, until dark grill marks form.
While hot, spread top half of the loaf with pesto; lay cheese on the bottom half.
Top cheese with hot just-from-the-grill veggies and top half of loaf. Cut into
three sections; cut each section diagonally into two servings.
Serves 6.
GRILLED VEGGIEs
Cut evenly; completely but lightly coat veggies with oil. Season to taste with
salt, pepper and herbs, if desired. Grill directly over medium heat, covered,
turning several times until browned and tender when pierced with a fork:
•P
eppers: Remove seeds, membranes and stems; cut into 1" strips.
Cook 4-6 min.
•O
nions: Trim ends and peel; cut into ¼" slices. Cook 8-10 min.
•P
ortabello mushrooms: Clean out most of the gills; grill gill side down first.
Cook 6-8 min.
•Z
ucchini and Yellow Squash: Trim ends and cut lengthwise into ¼" thick
planks. Cook 3-4 min.
• Eggplant: Trim ends and cut crosswise into ½" planks. Cook 6-10 min.
Selection and availability of products and ingredients vary by market.
Page 7
www.kowalskis.com
8 s lices eggplant
(½" thick, about 4" diameter)
4 slices eggplant
(½" thick, about 3" diameter)
- kosher salt and freshly ground
Kowalski’s Black Peppercorns
½cup Kowalski’s Extra Virgin Olive
Oil (approximately), divided
4 s lices red heirloom tomato
(½" thick, about 4" diameter)
Evenly sprinkle both sides of the eggplant with 2 tsp. salt; let stand 20 min. Wipe
excess salt from eggplant and dry slices with a paper towel. Completely but lightly
coat eggplant with oil. Season to taste with pepper. Grill directly over medium
heat, covered, turning several times until browned and tender when pierced with a
fork (6-10 min.). Meanwhile, arrange tomatoes in a single layer on a baking sheet;
season with salt and pepper to taste. Top tomatoes evenly with cheese; drizzle very
lightly with oil. Place under a preheated broiler until cheese browns and is melted
and bubbly (about 2 min.). Drizzle serving plates with oil and balsamic glaze.
Arrange 4 large eggplant slices on plates; top each with red tomato rounds. Add
another layer of large eggplant, then yellow tomato; repeat with smallest eggplant
slices and smallest tomatoes. Drizzle towers with oil and balsamic glaze; garnish
with basil, salt and pepper. Serve immediately.
Serves 4.
take
in:
Chopsticks Optional
T
hese tastes of the Orient are faster, fresher and more flavorful than your
favorite takeout. No special equipment is required – you can use a wok for
the stirfries if you have one, but a large or extra-large nonstick sauté pan will do
the trick, too. So toss those takeout menus, because tonight you’re doing take in.
Get cooking when you stock your fridge and pantry with these tasty staples, found
in the International Foods Aisle in the Grocery Department.
FAR OUT FLAVORS FROM THE FAR EAST
GOCHUJANG – A sweet, spicy sauce for dipping and drizzling.
KIMCHEE – Made from fermented cabbage, Minnesotans might consider it a
spicy, Korean alternative to sauerkraut. Jo San Kimchee can be found in the
Produce Department with the refrigerated salad dressings.
www.kowalskis.com
SOY SAUCE OR TAMARI – A table condiment used in much the same way as
salt for its salty taste. Tamari is preferred for those who eat gluten free.
CHILE-GARLIC PASTE – As the name would suggest, this ingredient and
condiment has a spicy, garlicy kick. A little goes a long way.
SESAME, TOASTED SESAME AND PEANUT OILS – Used in place of canola
or olive oil to impart their namesake flavors to all manner of Asian foods. Toasted
sesame oil is most commonly used unheated.
RICE VINEGAR – Milder than most Western vinegars, it’s used in many sweet
and sour dishes.
BASIL, CILANTRO, GARLIC AND GINGER – Staples of Asian cuisine.
KALBI BEEF BOWLS
¾ lb. thinly sliced boneless beef rib-eye steak
½ cup Kowalski’s Kalbi Marinade
2 tbsp. sesame oil, divided
2 ½ cups prepared brown rice
- mix-ins, your choice: kimchee, Sesame Sautéed Veggies,
sliced green onions, sesame seeds and gochujang sauce
4 fried eggs
Combine beef with marinade in a large mixing bowl; toss to
coat. Cover; chill 30 min. or up to 3 hrs. Heat 1 tbsp. oil in a
large nonstick skillet over medium-high heat. Add rice; pat
out in an even layer. Cook, without stirring rice and rotating
skillet occasionally for even browning, until rice is golden
and crisp on bottom (about 15 min.). While rice crisps, heat
remaining oil in an extra-large skillet over medium-high
heat. Cook beef, turning once, until cooked through and
lightly browned (about 3 min.). Divide rice among serving
bowls; top with beef, desired mix-ins and eggs.
Serve immediately. Serves 4.
SESAME SAUTÉED VEGGIES
1-2 tbsp. sesame oil, divided
- your choice of the following,
for a total of 2 ½-3 cups
total of mixed vegetables:
• up to ½ cup diced white
onion
• diced zucchini
• fresh bean sprouts, rinsed
thoroughly and drained well
• shredded carrots
• sliced shiitake mushrooms
1-2 cloves minced garlic, to
taste
2-3 handfuls stemmed
spinach leaves, if desired
- soy sauce, to taste
- crushed red pepper flakes,
to taste, if desired
In an extra-large skillet over medium-high heat, add enough
oil to lightly coat pan; heat oil.. Sauté onions until light
golden and softened (about 5 min.). Add zucchini and bean
sprouts with additional oil, if needed, to prevent sticking;
sauté until crisp-tender and zucchini and sprouts begin to
darken on the edges (3-5 min.). Add carrots and mushrooms;
cook and stir 2 min. Add garlic; cook and stir 1 min. Add
spinach; cook and stir until spinach wilts (about 3 min.).
Remove from heat; season with soy sauce and pepper, if
desired. Serve immediately.
Serves 4.
A note about gluten: To make this recipe gluten free, use a
gluten-free tamari in place of soy sauce.
Page 8
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FOODS
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1 serrano chile, seeded, minced
- coarsely ground black pepper, to taste
1 ½ lbs. ahi tuna, cut into 1 ¼" cubes
- nonstick vegetable oil spray
1 large red bell pepper, cut into 1" squares
1 large sweet onion (such as Maui or
Vidalia), cut into 1" squares
8 (10") metal skewers
GO
3 tbsp. rice vinegar
2 tbsp. finely grated peeled fresh ginger
2 tbsp. peanut oil
2 tbsp. sesame oil
2 tbsp. soy sauce
2 tbsp. honey
1 tbsp. chopped fresh cilantro, plus extra
for garnish
D
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ASIAN TUNA KEBABS
D H E AL
Whisk first eight ingredients in medium bowl; season with pepper. Transfer 3 tbsp. marinade
to a small bowl; reserve. Add tuna to remaining marinade in medium bowl; toss to coat.
Refrigerate at least 30 min. Alternate tuna, peppers and onions on skewers. Spray skewers
lightly with vegetable oil spray. Grill directly over a grill preheated to medium-high, turning
frequently (about 4 min. for medium-rare). Transfer skewers to a serving platter; drizzle with
reserved marinade and sprinkle with cilantro. Serve immediately. Serves 4.
A note about gluten: To make this recipe gluten free, use a gluten-free tamari in place of
soy sauce.
PORK POT STICKERS
½ lb. Kowalski’s Ground Pork
1 tbsp. cold water
1 ½ tsp. dry sherry
1 ½ tsp. soy sauce
1 ½ tsp. sesame oil
½ tsp. kosher salt
1 ½ cups napa cabbage, finely chopped
24 round pot sticker wrappers
2 tbsp. canola oil, divided
1 cup water
- Kalbi Dipping Sauce
www.kowalskis.com
Mix first seven ingredients in a medium mixing bowl. Spoon approximately 2 tsp. filling
on each pot sticker wrapper. Moisten the edges of the filled side of each wrapper with a
fingertip dipped in water. Pinch edges tightly together to form a half moon shape. Keep filled
and formed pot stickers covered with a damp towel while making the remainder. In a large
nonstick skillet, heat 1 tbsp. oil over medium-low heat. Arrange dumplings on their sides,
touching but just barely overlapping each other. Cook until pot sticker bottoms are light
brown (about 10 min.). Increase heat to medium; add water. Cook, partially covered, until all
of the liquid is evaporated (about 10 min.); uncover and drizzle oil around the inside edge of
pan. Fry, uncovered, until bottoms are dark brown (about 3 min.). Loosen around the edges
of the pan with a spatula; invert onto a serving plate. Serve with dipping sauce.
Makes 24.
KALBI DIPPING SAUCE
In a small mixing bowl, whisk together 2 tbsp. Kowalski’s Kalbi Marinade, 1 tbsp. rice
vinegar, 2 tsp. fresh squeezed lime juice and ½ tsp. toasted sesame oil. Stir in 1 tbsp. sliced
green onions. Makes about ¼ cup.
RED THAI CHICKEN
½ cup sweet chili sauce
2 tsp. fish sauce
2 tbsp. soy sauce
1 ½ tbsp. sugar
½ tsp. chile-garlic paste
2 tbsp. peanut oil
4 boneless skinless chicken breasts,
cut into 1" pieces
1 medium onion, chopped in ½" pieces
1 red bell pepper, thinly sliced
4 oz. fresh haricot vert, trimmed
- fresh basil, for garnish
- sliced green onions, for garnish
- prepared rice or rice noodles, for serving
In a small mixing bowl, whisk together the first five ingredients; set aside. Heat the peanut
oil in an extra-large skillet over medium-high heat until shimmering but not smoking. Add
the chicken; cook and stir until the chicken is browned and nearly cooked through (3-4 min.).
Add the vegetables; cook and stir until vegetables are crisp-tender (4-5 min.). Add the chili
sauce mixture; cook 1-2 min. until sauce thickens. Garnish with basil and green onions; serve
immediately over rice or noodles. Serves 4.
Good to Know:
• Find haricot vert in the Produce Department.
A note about gluten: To make this recipe gluten free, use a gluten-free tamari in place of soy
sauce and a gluten-free sweet chili sauce, such as Thai Kitchen Sweet Chili Sauce. If you
cannot find a gluten-free chile-garlic paste, you can substitute ¼ tsp. or more of crushed red
pepper flakes and add a clove of minced garlic with the vegetables.
Page 9
Selection and availability of products and ingredients vary by market.
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Selection and availability vary by market.
1 STICKY FINGERS BAKERIES PREMIUM
BROWNIE MIXES
It’s one of the easiest ways we can think of to get your kids
to come out of their rooms. Just add water, egg and oil, then
stir and bake. Just like their famous scone mixes, new premium
brownie mixes from Sticky Fingers Bakeries are made with
the finest all natural ingredients, including lots and lots of
high-quality chocolate. Find them in the Grocery Department.
2 BEAUTY SWEETIES
These all natural candies are made with 20% fruit juice, 6%
real fruit, vitamins, Q10, aloe vera and collagen on a delicate
bed of yogurt cream. Find them in the Grocery Department.
8
3 FRONTERA GUACAMOLE MIX
From master of Mexican cuisine Rick Bayless comes
Frontera Guacamole Mix with tomatillo, garlic and chiles. Just
add avocados for perfect guacamole anytime. Find it in the
Grocery Department.
4 CHUAO chocolate BARS
Handcrafted with ethically sourced cacao and natural
ingredients, one bite and you’ll see why this was voted best
chocolate in the U.S. by Food & Wine Magazine. Find
unusual and jaw-droppingly delicious flavors, like Potato Chip
and Ravishing Rocky Road, in the Grocery Department.
5 COCO LIBRE PURE ORGANIC COCONUT WATER
6 CHEESE KNIFE
Made from a special material that keeps cheese on the plate
instead of your knife, this stylish blade also works for other
hard-to-slice foods like hard-boiled eggs and cheesecake.
Look for it in the Marketplace Department.
9
7 zYLISS RASP GRATER
The Zyliss Rasp Grater zests citrus or grates nutmeg,
chocolate, ginger and hard cheeses with comfort and ease.
Its protective cover also clips under the blade to collect
and measure food as you grate. Look for it in the
Marketplace Department.
8 SIMPLE & CRISP
Beautiful on a cheese tray, these gluten-free cracker
alternatives are also great with chocolate, wine and coffee
– even ice cream! Look for Pear, Orange, Apple and Blood
Orange in the Imported Cheese Department.
9 OGGI CHEESE KNIFE SET
Made of stainless steel with a colorful, food-safe nonstick
coating, these attractive implements allow you to serve multiple
cheeses while keeping their flavors distinct. Find them in the
Imported Cheese Department.
10 UDI’S GLUTEN FREE SOFT-BAKED COOKIES
With flavors like Maple Pecan Chocolate Chip, Peanut Butter
Coconut and Salted Caramel Cashew, you’ll reach for these
tasty cookie choices regardless of your feelings on gluten.
Find them in the Grocery Department.
11
Page 11
11 UDI’S GLUTEN FREE SOFT ‘N’ CHEWY
GRANOLA BARS
Containing at least 10 g of whole grain, less than 5 g of fat
and no gluten, Udi’s Chocolate Chip and Cranberry Almond
Granola Bars have everything you want and nothing you
don’t. Look for them in the Grocery Department.
www.kowalskis.com
10
Hidden pristine and protected inside each coconut is nature’s
elixir. Each refreshing drop contains a natural balance of
electrolytes. With only 40 calories per 8 oz. serving, it also
contains more potassium than a banana with no added
sugar and no fat. Coco Libre Organic Coconut Water
contains no cholesterol and is gluten free. Find it in the
Grocery Department with the bottled water and beverages.
www.kowalskis.com
Kowalski’s Italian Cheese Board
Cheese!
say
O
ne of the most common questions asked of our Cheese
Specialists is how to craft the perfect cheese board. It’s
generally recommended to offer an assortment of cheeses that
feature different textures, flavors and milk types. We suggest starting
with 3-5 fresh, semi-soft, surface-ripened, semi-hard, hard and/or
blue cheeses. You can also try a themed board, such as the ones
we’ve composed here. They’re a great way to experience the
variations in the offerings of a particular country or region. Here
are some other possible considerations:
BREAD AND/OR CRACKERS:
Mild breads are best with
milder cheeses, and robust cheeses stand up to coarser, more
flavorful breads and crackers. Pair saltier cheeses with sweeter
(think fruit-studded) breads.
fruit: The dry saltiness of many cheeses makes them perfect
partners for sweet, moist fruits (fresh or dried) and fruit pastes,
chutneys or jams. In general, pair the sweetest choices with the
saltiest cheeses and save tart selections for milder ones.
SAVORY CRUDITÉ: Look to strike a balance with crunchy
veggies and smooth cheeses. Briney, salty, smoky and sweet olives
and roasted red and mild sweet peppers may work wonders with
intense cheeses but may overwhelm mild ones.
MEATS:
Salty, cured meats are a great choice with pungent,
sweeter cheeses but can be overwhelming to milder soft cheeses.
nuTS: Salty, crunchy or sweet almonds, cashews and pecans,
etc., provide textural contrast and balance sweet, soft or salty
cheese choices.
other: Chocolates, honey, aged balsamic vinegar and balsamic
reductions can beautifully balance and enhance tangy soft cheeses
and salty blue cheeses in particular.
wine: Every great cheese board deserves a great wine (or beer)
to go with it. All of our cheeses have individual recommendations for
their ideal wine pairings listed on the cards in the Imported Cheese
Department. Here we recommend a red and a white for each,
depending on your preferences.
Page 12
italian
Kowalski’s Italian
Cheese Board
Caseificio di Cavola 993,
Kowalski’s Signature
Parmesan Cheese
Cantaloupe
Asturi Bruschettini or Bella
Rustico Crostini (from the Deli
Department)
Mountain Gorgonzola
Pecorino Toscano
WINES: Villa Caffaggio Chianti
Classico (red) or Aragosta
Vermentino (white)
Prosciutto di Parma
Acacia Honey
local
Kowalski’s Local
Cheese Board
Bent River Camembert
Velvet Bees Honey Butter
Milton Creamery Prairie
Breeze Cheddar
La Quercia Prosciutto
Kowalski’s Local Cheese Board
A Gourmet Thyme Cayenne Shortbreads
(from the Bakery Department)
Northern Lights Blue
Sartori BellaVitano Gold
WINES: Sanford Chardonnay (white –
California) or Rancho Zabacho Zinfandel
(red – California)
Lucille’s Red Pepper Jam
Kowalski’s spanish
Cheese Board
Drunken Goat
Arbequina Olives
Iberico
Ines Rosales Sweet Olive Oil
Tortas (from the Deli Department)
Manchego
www.kowalskis.com
spanish
Fermin Chorizo
Cinco Lanzas
WINES: Raiza Crianza
Tempranillo (red) or Nebla Verdejo
(white)
Marcona Almonds or Mitica
Caramelized Walnuts
Dalmatia Fig Spread
french
Kowalski’s Spanish Cheese Board
Kowalski’s french
Cheese Board
Fromager d’Affinois St. Agur Blue
Baguette (from the Bakery
Department)
WINES: Domaine de Gournier
Viognier (white), Grande Cassagne
Rosé Costière de Nîmes (rosé)
or Charles Thomas Côtes du
Rhône (red)
Bucherone
Ossau-Irraty Onetik
Pears
Bonne Maman Cherry Preserves
tasty tip
Cheeses are best when they’re not served straight
from the fridge; let them warm to room
temperature a bit before serving.
Selection and availability vary daily by market.
Page 13
Kowalski’s French Cheese Board
a philosophy of
responsibility
O
ur suppliers and their fishing partners and farmers are constantly monitoring the
pressing issues of the seafood industry (especially overfishing) and educating
themselves and their stakeholders about concerns such as sustainable fish species
and best aquafarming practices in order to maintain fish supplies worldwide. These
partners are committed to sustainability through participation in guidelines set by
experts in aquaculture, fish health and welfare, and environmental management. The
practices of our fishing partners are regularly examined by our supplier to be certain
they’re aligned with our commitment to sustainability and environmental stewardship.
The same questions arise when it comes to farm-raised fish as with anything you
might get from a farm – from chicken or eggs to beef, lettuce, milk or watermelons.
Whether they’re growing food or catching it in the wild, Kowalski’s looks to do
business with the best of the best – farmers and fishermen alike. The best of them
know how to care for the environment in which their produce is grown and/or their
animals are raised.
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Some of our most popular seafood counter options are choices you can feel good
about making, here are just a few reasons why:
Wild Alaskan Cod – Accidental catch of seabirds (bycatch) has been reduced
through technique and effective management. Kowalski’s Pacific Cod has been
named as a “Best Choice.”
Wild Alaskan Halibut – Most Pacific halibut are caught in Alaska where fishing
for Pacific halibut is strictly limited to the bottom longlining method, which causes little
habitat damage or bycatch. The International Pacific Halibut Commission’s population
assessments and annual catch limits keep the population healthy and abundant. This
fish is also recommended as a “Best Choice.”
Wild Mahi Mahi – Kowalski’s suppliers use hook-and-line gear (such as troll,
pole-and-line or handline) to help protect against accidental catch of sea turtles, seabirds, sharks and other marine mammals.
Farm Fresh Tilapia – Fishmeal used to feed these fish comes solely from
by-products originated from sustainable fisheries; production actually makes a net
contribution to global fish supplies. As a result of very low density farming, fish are less
crowded, less susceptible to diseases and therefore do not require antibiotics. No
growth promoters are used in raising, and no chemicals, preservatives, carbon
monoxide or any other additives are used in processing.
Wild Walleye – Kowalski’s Walleye comes from the healthiest walleye fishery in
Canada and is managed and harvested by the Canadian Government. Page 14
farm-raised
By its nature, farm-raised seafood
is sustainable and allows us to bring
fresh, moist seafood to our customers year round. Farm-raised seafood is
also generally milder and may be preferred for that reason alone. Kowalski’s
is committed to working with providers
who ensure both the protection of the
local environment in which fish farms
are located as well as the production
of safe, healthful products.
wild-caught
Wild fish is more seasonal and, for
some consumers, prompts concerns
about sustainability. All of Kowalski’s
wild-caught seafood comes from
sustainable fisheries who aim to
conserve fishing environments in a
multitude of ways – in particular, by
avoiding overfishing. Many people
prefer wild fish for its typically
stronger flavor profile.
S
kuna Bay farmers are some of the great farmers we partner with. Using farm-to-table, nonindustrial techniques with unparalleled concern for the environment and fish populations,
Skuna Bay fishermen have a complete focus on quality, every step of the way.
www.kowalskis.com
Skuna salmon are raised in a natural ocean environment – not in a tank – in the glacier-fed waters
of the Pacific Ocean with fast-flowing tides, cold, clear water and perfect salinity. Craftsman
farmers live on the farm 24/7 and work daily to ensure these natural waters stay as pristine as
when the farm was established. Our farmers are wonderful stewards of the ocean; once fish are
harvested from a Skuna site, that ocean location is allowed to rest and regenerate before being
restocked. In fact, 33% of Skuna Bay’s farm sites are always in fallow, meaning farmers intentionally
sacrifice potential farm use to protect the ocean environment. Importantly, unlike much farmraised fish, Skuna salmon live in a low pen density environment and do eat a diet of fish, just as
they would in the wild, as much as can be managed without putting undue pressure on other fish
populations – and those fish are sourced only from 100% certified fisheries.
Other important points about Skuna Bay Salmon:
•S
kuna Bay has been awarded with a Best Aquaculture Practices Certification by Global
Aquaculture and is endorsed by the Aquarium of the Pacific’s Seafood for the Future Program.
•1
00% All Natural Skuna Bay Salmon are raised without and contain no hormones, no antibiotics
and no chemicals.
•T
his is a domestic product, available fresh year round. Harvested to order, it’s at least seven
days fresher than other options in the industry.
FOODS
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2 tbsp. Kowalski’s Balsamic Vinegar 1 lbs. skin-on salmon fillet(s)
1 ½ tsp. Kowalski’s Honey
- kosher salt and coarse ground black
1 ½ tsp. sugar
pepper, to taste
1 tsp. soy sauce
- lemon wedges
- Kowalski’s Extra Virgin Olive Oil
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BALSAMIC-GLAZED GRILLED SALMON
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•P
erfect cold chain integrity from packaging to purchase ensures the optimum Skuna
salmon experience: fish with a thick, meaty belly, firm texture, red gills, clear eyes,
silvery scales and completely free of blemishes. The result is outstanding flavor – mild,
tender and buttery every time.
D H E AL
did you know?
Kowalski’s Copper River Salmon and all of Kowalski’s Wild
Alaskan Salmon (including Sockeye Salmon) is available
fresh from May to August (July in the case of Copper
River). The rest of the year, wild Alaskan salmon is sold as
previously frozen. Kowalski’s Wild Alaskan Salmon comes
to us from sustainably managed fisheries that work with
the Marine Stewardship Council to ensure sustainability
and receives nods from the Monterey Bay Aquarium and
the Alaskan Seafood Marketing Institute.
Combine vinegar, honey, sugar and soy sauce in a small saucepan over
medium-high heat; bring to a boil. Reduce heat to low and simmer, stirring
occasionally, until reduced to about 2 tbsp. (about 5 min.); skim off foam.
Remove sauce from heat and cool to room temperature; set aside. Brush salmon
lightly with oil and season with salt and pepper. Grill fish, skin side down, over
high heat until flaky and fillet measures 125º (10-15 min., depending on thickness
of fish). Transfer salmon to a platter, leaving skin behind; squeeze with lemon.
Drizzle warm fish with balsamic sauce; serve immediately.
Serves 4.
A good source of omega-3 fats, plus rich in vitamins D, B6, B12 and selenium.
A note about gluten: To make this recipe gluten free, use a gluten-free tamari in
place of soy sauce.
Page 15
Selection and availability of products and ingredients vary by market.
goingbananas
a trip to the tropics
J
www.kowalskis.com
ust because we can’t grow bananas locally doesn’t mean we aren’t
as actively involved in responsibly sourcing them as we are with our
local produce and all of our fresh foods. We are equally interested,
informed and concerned with the particulars of how our tropical fruit is
grown. Members of our Produce Department (see inset photo) traveled
to Costa Rica earlier this year to learn directly from growers about the
care with which bananas are grown and harvested. Because you see
them there every day, you might not spend a lot of time thinking about
how they get from their tropical home to our markets, and you’d
probably be as surprised as we were to learn just how hands-on the
entire banana farming process is.
Banana plants are trimmed and harvested by hand, and farmers
carefully pack each banana stem with special sponges designed to
protect it as it is carried out of the field on their shoulders. The fruit is
hand-trimmed, inspected, sorted, sized and labeled and packed by
hand, too.
Whether you think of the banana
as the perfect post-workout
snack or lunchbox staple, you
no doubt have a favorite way
with this little yellow “miracle.”
Here, we’re taking some of our
favorite traditional banana treats
– banana split, banana cream
pie and banana pudding, among
others – and giving them a more modern mini-makeover. Don’t miss
the Peanut Butter Smoothie on page 3 or the incredible take on
banana bread on our back cover!
Each banana plant (an herb related to an orchid) produces a single
stem which after harvest is cut back so a new stalk can grow in its
place (similar to many tropical flowers). It takes nine months for each
plant to grow from rhizome root to fruit-bearing plant, and it receives
great care from the time it is first planted all the way to our shelves.
SALTED CARAMEL BANANA CREAM PIE
1 Pillsbury Refrigerated Pie Crust
¼cup Stonewall Kitchen Maple
Honey Caramel Sauce, warmed
gently in the microwave just
to loosen
½ tsp. coarse sea salt
2 bananas, sliced
- Vanilla Pastry Cream
- Sweetened Whipped Cream
Prepare pie crust according to directions on the package for a One-Crust
Baked Shell; cool completely. In a large mixing bowl, stir sea salt into
caramel; reserve 1-2 tbsp. for garnishing the pie. Gently stir bananas
with remaining caramel to coat. Pour caramel-banana mixture into the
pie crust; put crust in the freezer 5 min. to cool caramel. Scoop chilled
pastry cream on top; spread evenly to the edges of the pie crust. Top with
whipped cream. Serve within 8 hrs. for best results. Garnish individual
slices with reserved salted caramel sauce.
Serves 8.
did you know?
VANILLA PASTRY CREAM
⅔ cup sugar
3 tbsp. cornstarch
5 egg yolks, beaten
2 cups whole milk
- dash salt
1 vanilla bean, split lengthwise
2 tbsp. unsalted butter, cut into
8 pieces
In a medium saucepan over medium heat, whisk together the first six
ingredients, adding them to the pan in the order listed. Cook until bubbly
(about 10 min.), stirring regularly at first, then constantly for the last
5 min. Continue to cook and whisk until boiling (about 2 min. more).
Whisk the entire bottom of the pan (including the corners) constantly
to avoid scorching and prevent lumps. Boil 1 min.; remove from heat.
Remove vanilla bean; whisk in butter. Transfer to a heatproof bowl;
cover with plastic wrap touching the surface of the pastry cream. Chill
completely in the refrigerator.
SWEETENED WHIPPED CREAM
In a medium mixing bowl, using an electric mixer, whip 1 cup heavy
cream until soft peaks almost form; whisk in 3 tbsp. sugar.
Page 16
One of our best sources for bananas is Chiquita®, a
company with a special commitment to global
sustainability. Working to conserve soils, responsibly manage
wastes and agrichemicals, conserve and reclaim water and
reduce their overall carbon footprint, Chiquita® is extremely
committed to preserving and protecting the ecosystem and
wildlife habitats in it. Since 2000, 100% of Chiquita® farms
are Rainforest Alliance Certified, and Chiquita® is the only
global banana company that can claim that. In addition, since
2004 100% of Chiquita® farms in Latin America have met the
qualifications of Social Accountability International because,
among other things, Chiquita’s® labor standards prohibit child
labor and discrimination and provide for fair compensation
and working hours as well as appropriate health and safety
conditions for workers.
Selection and availability of products and ingredients vary by market.
GROWN-UP BANANA SUNDAE
1 banana
½ pt. coffee ice cream
½ pt. chocolate ice cream
4 tbsp. Chocolate Whiskey Sauce
- garnishes, your choice: whipped cream,
Mignardise Amandes Caramélisées à l’ érable,
chopped Mitica Caramelized Walnuts and
maraschino cherries
Good to Know:
• Find Mignardise Amandes Caramélisées à l’ érable (a maple-flavored, caramelized sliced
almond) and Mitica Caramelized Walnuts in the Imported Cheese Department.
CHOCOLATE WHISKEY SAUCE
¼ cup heavy cream
1 tbsp. sugar
2 ½ oz. dark chocolate chips
2 tsp. whiskey
In a 2-cup spouted glass measuring cup, heat cream and sugar in the microwave until scalding
but not boiling. Stir to dissolve sugar. Add chocolate chips; let stand 1-2 min. to soften
chocolate. Stir until smooth. Let cool slightly; stir in whiskey. Makes about ½ cup.
Notes:
• This is great drizzled on shortcakes or scones, ice cream, cheesecake, pound cake, berries, etc.
• You can store the sauce, covered, in the refrigerator for 2-3 days. Reheat it in the microwave
in 10 sec. intervals, stirring in between.
GERMAN PANCAKE
3 eggs
½ cup milk
2 tbsp. vegetable oil
½ cup flour
¼ tsp. kosher salt
½ tsp. ground cinnamon
¼ tsp. nutmeg
- dash cloves (optional)
1 tbsp. unsalted butter
- toppings, your choice: sliced
bananas, Banana Caramel
Sauce, Chocolate Whiskey
Sauce, Sweetened Whipped
Cream, ice cream, sliced fresh
fruits or berries, fruit sauces
and preserves, powdered sugar,
maple syrup, etc.
Combine eggs, milk and oil in a medium bowl; whisk until well
blended. In a separate bowl, whisk together flour, salt, cinnamon,
nutmeg and cloves. Add wet ingredients to dry ingredients; beat until
smooth. Add butter to a 10" ovenproof skillet; melt in a preheated
400° oven. Pour batter into the skillet and bake 15 min.; prick the
center of the pancake and bake until puffy and golden brown (about
5 min. more). Cut pancake into wedges and serve immediately with
your choice of toppings.
Serves 4.
Page 17
GOURMET BANANA PUDDING
5 bananas, sliced, divided
2 b oxes (3.4 oz. each) Vanilla Jell-O Instant Pudding and Pie
Filling, prepared according to package directions
16-20 A Gourmet Thyme Lemon Thyme Shortbread Cookies
(from the Bakery Department), crumbled, plus a few extra
whole cookies, for garnish
2 cups Sweetened Whipped Cream, divided
2-3 tsp. fresh thyme leaves, divided, plus stems for garnish
- Kowalski’s Dried Banana Chips, for garnish
Reserve a few banana slices for garnish. Layer half of the
prepared pudding, half of the crumbled cookies and half of the
banana slices in a 2 qt. glass trifle bowl or 8 individual 8 oz.
parfait glasses; sprinkle with about half of the thyme leaves.
Top with remaining pudding, remaining bananas, whipped
cream and remaining crumbled cookies. Garnish with reserved
banana slices, whole cookies, banana chips and remaining
thyme leaves and stems. Serves 8.
Note:
•S
ubstitute two recipes of Vanilla Pastry Cream for the Jell-O
Pudding, if desired.
BANANA CARAMEL SAUCE
1 cup Stonewall Kitchen Maple Honey Caramel Sauce
2-3 tbsp. warm cream (gently warmed in a microwave until hot
but not scalding; do not allow to boil)
1 banana, peeled and sliced
2 tbsp. finely chopped walnuts, toasted
Heat caramel sauce in a microwave until loose and very warm
but not scalding (30-40 sec.); stir in enough cream to loosen
sauce to desired consistency. Very gently stir in bananas and
walnuts. Serve immediately.
Makes 1 cup.
www.kowalskis.com
Peel banana; slice in half once crosswise and slice each half in half lengthwise. Put bananas into
a large serving dish; top with ice cream. Drizzle sundae with Chocolate Whiskey Sauce; garnish
as desired. Serves 2.
www.kowalskis.com
he Kowalski family has always been interested in and
appreciative of the relationship between food and health.
They’re committed to offering customers wholesome, healthful foods
and resources to support that interest. In keeping with the
momentous anniversary of our stores this season, it seems apropos
to take a look at how the food and health conversation has changed
over the last 30 years. And it sure has! Here are a few of the bigger
shifts in thinking. They’re all good, if you ask me.
Then: Fats are bad.
Now: Some fats are good.
Much was made of how fat (all types of fat) was harmful to health,
particularly heart health. That spurred an explosion of low-fat and
fat-free foods. As fat was pulled out of foods, not-so-great
ingredients like sugars, artificial ingredients, emulsifiers and thickeners
were added in. Gratefully, we’ve moved on.
Today, we know not all fats are created equal. Different types of fats
react differently in the body. Some help health, such as monounsaturated
fats (found in olive oil, avocados, nuts and seeds), omega-3 fats
H
T
D H E AL
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nutrition advice changes
(for the better) over the past 30 years
T
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this is now
O
FOODS
k
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that was then
D
Susan Moores, M.S., R.D.
[email protected]
(in fish, some nuts, seeds and dark green vegetables) and a
moderate amount of polyunsaturated fats (think vegetable oils).
Some fats are neutral to health while others are harmful, such as
trans fats and certain saturated fats.
Then: For good health, lean on vitamins and minerals.
Now: Phytonutrients are king.
Years ago, the alphabet of vitamins and minerals such as calcium,
iron and zinc were the buzz-worthy nutrients. Today, an entire class
of “new” nutrients called phytonutrients is recognized for having
a profound effect on health. These chemicals protect plants from
germs, fungi, bugs and other threats, and research shows they
protect us as well. Lycopene in tomatoes, resveratrol in grapes and
flavonoids in dark chocolate are examples. There are thousands,
maybe hundreds of thousands of phytonutrients (an orange has
more than 150!). Researchers believe we’ve only just scratched the
surface in knowing how many exist and how many different ways
they can affect health. Vitamins and minerals are important, but
phytonutrients bring a host of highly influential benefits to the table.
What Hasn’t Changed?
NUTRITION ADVICE THAT STANDS
THE TEST OF TIME
Eat your vegetables (and fruits).
They contain so many nutrients that offer so many
benefits to so many parts of your body.
Wake up to breakfast.
It sets the pace for the rest of the day. Skip it and
appetite revs up, food choices head in the wrong
direction and your ability to get all the nutrients
you need becomes a challenge.
Pick a variety of foods.
Too many chips or too much broccoli are
problematic. Every food has a unique nutritional
profile.The more variety in your diet, the better.
Water yourself.
It’s a smart move to make water a steady drink
of choice. Every action and reaction in your body
requires it.
Practice the 80/20 rule.
Page 18
80 percent of the time, eat healthfully. 20 percent
of the time, indulgence is A-OK.
Then: A focus on individual nutrients.
Now: An emphasis on complete foods.
Vitamin C helps protect against colds. Calcium is needed for strong
bones. Fiber is necessary for a healthy intestine. That’s all true, but none
of these nutrients works in isolation to fend off illness or keep your body
strong and vibrant. The single-nutrient approach to health is (and should
be) passé. A growing body of research shows that the nutrients naturally
found in foods work in tandem. The vitamins, minerals, fiber, phytonutrients
and other substances in whole foods collaborate and cooperate to create
a synergy that influences your health and usually outpaces what a single
nutrient or grouping of nutrients in a supplement can do.
Then: Avoid snacking; stick with three meals a day.
Now: Eat small, frequent meals throughout the day.
Snacking used to be looked down upon as a weakness we were encouraged
to overcome. Breakfast, lunch and dinner were supposed to suffice for all.
The three squares can cover it for some people, but some of us function
better eating more frequently. Our energy level is meted out; our ability to
digest, process and absorb foods improves; and we simply feel better.
Snacking is A-OK. It’s what and how much you choose to eat that
determines whether or not more munching is a good call.
Now: It’s not so simple. Multiple factors affect weight.
It’s taken too many years to learn that what we weigh is a complicated
stew of factors. Within the past 5-7 years, surprising findings have
surfaced. The type and number of bacteria in our intestine may affect
how many calories we absorb from food; whether or not a woman has an
adequate amount of omega-3 fats during her pregnancy may influence a
child’s body weight throughout life; and sleep (or lack of it) changes our
hormonal balance, appetite, metabolism and which foods we want to eat.
Some chemical substances used in foods or food packaging may alter the
body’s metabolism, making it more difficult to lose weight. The list goes
on and will likely grow. Calories are crucial, but there’s much more to this
issue than simply balancing them.
D
k
H
GO
O
T
k
FOODS
R
FO
GO
O
One certainty is that the food/health relationship will continue to change.
The next 30 years should bring plenty to talk about. We look forward to
discovering and letting you know what’s on the horizon for good foods that
help you achieve good health.
D H E AL
Complete nutrition information for recipes
bearing the Good Foods for Good Health
Logo are available on each recipe’s page
on our website at www.kowalskis.com.
Page 19
www.kowalskis.com
Then: What you weigh is based on “calories in” versus
“calories out.”
in
the
Kitchen
I
t’s one of the easiest basic recipes, perfect for junior bakers, and uses ingredients
commonly found in most every kitchen. Our banana bread recipe runs away with
the tropical theme, adding coconut, macadamia nuts and lime for a moist, dense
taste of the tropics any time.
TROPICAL BANANA BREAD
2 cups flour
¾ tsp. baking soda
½ tsp. kosher salt
1 cup sugar
¼ cup canola oil
2 eggs, lightly beaten
3 ripe bananas, mashed
¼ cup plain yogurt
1 tbsp. coconut extract
1 tbsp. vanilla extract
1 tbsp. water
½cup plus 2 tbsp. shredded
sweetened coconut, divided
½cup chopped macadamia nuts
(optional)
2 cups confectioner’s sugar
- zest of 1 lime
¼cup fresh lime juice, or more
as needed
Whisk together the first three ingredients in one
bowl, the next eight in another. Gently mix together
the dry ingredients into the wet using a silicone spatula
and a gentle folding technique, just until dry
ingredients are moistened (lumps and chunks of
banana may remain); gently stir in ½ cup
coconut and the nuts. Scoop batter into a
9x5" loaf pan sprayed lightly with cooking
spray (bottom and long sides lined with
parchment); sprinkle with remaining coconut.
Bake in a preheated 350° oven until a wooden skewer
inserted into the center of the loaf comes out clean,
with just a few moist crumbs attached (60-70 min.).
If necessary, tent bread loosely with foil in last 20
min. of baking to prevent coconut from burning.
Cool loaf in pan 10 min.; remove loaf to a wire rack.
Mix the last three ingredients in a small bowl until
smooth, using just enough juice to make a very thick
glaze of drizzling consistency. Drizzle glaze over the
loaf 1-2 times while warm; cool cake completely 2-3
hrs. Drizzle with remaining glaze to taste. Serves 10.
Selection and availability of ingredients vary by market.
with
the
Kids
change
it
up
• Try this tangy glaze on
muffins or scones, too.
It can be made with the same
amount of lemon or orange
juice and zest (or a combo!)
instead of lime.
• Make muffins instead of a
loaf. Fill prepared muffin cups
roughly 2/3 full (you should get
about 12 standard-sized
muffins from this recipe).
Bake 12 minutes; check for
doneness. Continue
checking every 1-3 minutes
until a toothpick comes out
clean, with just a few moist
crumbs attached.