Yams, farmed salmon, Costco Wholesale and more

A wedge of a frittata, made with store-bought pesto and boiled yam slices, feels at home plated with leftover organic whole-wheat pasta shells with pesto and salted cod fish.

The frittata puffing up under the broiler. I spooned on Kirkland Signature Basil Pesto from Costco Wholesale after removing the pan from the oven.

By VICTOR E. SASSON
Editor

I've been yamming it up in the kitchen.

I couldn't resist that play on words after preparing a frittata with sliced yams, pesto and cheese.

Yams are said to be starchier and drier than sweet potatoes, and may not be the best choice on my no-bread, no-pizza diet, but they taste as sweet.

For the egg mixture, I used three whole organic brown eggs, a 16-ounce carton of 100% egg whites, grated Parmigiano Reggiano Cheese and a little low-fat organic milk, all from Costco Wholesale.

The mixture was poured into a hot, non-stick pan with oil and allowed to set over a medium-high flame before I placed the yam slices -- boiled for about 15 minutes -- and reduced-fat Jarlsberg Lite Swiss Cheese (also from Costco) into the mixture.

A frittata allows you to layer yam slices, sweet potatoes, cheese or other fillings.

I finished the frittata under the broiler, set on low, for about 10 minutes or until it browned and puffed up. The pesto was added after I removed it from the oven.

I prefer to make frittatas instead of omelets that are folded, because the former allows you to use more yams, cheese or whatever you are stuffing it with.

A couple of years ago, I put a note in the suggestion box at Costco Wholesale in Hackensack, asking for lactose-free milk. On Monday, I saw 96-ounce containers of 2% lactose-free milk for the first time, but I use 1% lactose-free milk from ShopRite, and would really like to see Costco give members a price break on organic lactose-free milk. Organic milk contains about 60 percent more heart-healthy omega-3 fatty acids than non-organic varieties, according to Consumer Reports on Health.

Salmon warning

Consumer Reports on Health says that "in general," farmed salmon isn't as good for you as wild-caught salmon.

"Some research suggests farmed salmon may harbor higher mercury and pesticide residues and higher levels of possible carcinogens called PCBs," according to the March 2014 edition of the newsletter.

"The risks depend on how the salmon was raised and what it was fed. So it makes sense to spring for wild salmon," the newsletter says, adding both contain high levels of omega-3, the fatty acids that may support heart health.

Whole Foods Market pledges that all of the farmed seafood it sells is free of pesticides and antibiotics, but Costco Wholesale and other retailers rarely tell consumers anything more than that their farmed salmon is artificially colored.

The March 2014 edition also lists four seasonings that may improve your health: chili pepper, cinnamon, sage and turmeric.

'Poultry litter'

The April 2014 Consumer Reports on Health reiterates the consumer organization's recommendation to buy antibiotic-free poultry, and notes organic poultry "is raised almost always without the routine use of antibiotics."

"The widespread use of those drugs in food animals is triggering a rise in antibiotic-resistant bacteria," the newsletter says.

Then, the newsletter notes, "Organic birds can't be fed poultry litter (a mixture of droppings, spilled feed, and feathers) or arsenic drugs."

Isn't that an appetizing notion, that poultry raised on harmful antibiotics also may dine on feathers and droppings?

The newsletter also notes there are "no government-approved organic standards for seafood."

Grass-fed cattle

"As with chicken, organic cattle aren't raised with routine antibiotics, but for optimal nutritional benefits, look for organic meat that's also labeled "American Grassfed Approved" or "USDA Process Verified grass-fed," according to the newsletter.

"Studies suggest that meat from such animals might provide more health benefits than meat from animals fattened on a conventional diet of grain."

Both organic and non-organic beef and lamb from Australia and New Zealand are often labeled "grass fed," and they are available at ShopRite, Costco and Trader Joe's.

Even with more than 25 staffed checkout lanes, shoppers waited in long lines on Sunday at the Trader Joe's Chelsea in Manhattan, above.

A sign outside a deli on Seventh Avenue in the Chelsea section of Manhattan.

Lazy afternoons

My afternoon visits to Costco Wholesale in Hackensack keep on paying off in a less-crowded, less-frenetic shopping experience than the mad morning rush.

Just inside the door on Monday, I couldn't resist picking up another no-iron, 100% cotton dress shirt with a spread collar for only $17.99, and it isn't made in China.

Two 96-0unce bottles of Kirkland Signature Organic Lemonade (18% juice) were $5.99, two dozen KS Organic [Brown] Eggs were $6.99, and six 16-ounce cartons of KS Egg Whites were $8.79.

Three half-gallons of KS Organic Milk (1%) were $9.99, and four half-gallons of Tropicana Orange Juice were $11.59.

Wild-caught haddock fillets from Iceland were $8.99, a 1-pound tub of Earthbound Farm Organic Spring Mix was $4.79; and 5 pounds of seedless Red Globe Grapes from Peru were $7.99, but the label says they are "treated with sulfer dioxide for fungicide use, [and] please rinse well."

A 2-pound package of reduced-fat Jarlsberg Lite Swiss Cheese has a new package, but is still $8.59; and a new item, a 2-pound package of sliced Adams Reserve New York Extra Sharp Cheddar, aged more than 12 months, was only $6.99.

Three pounds of bananas were $1.39, the lowest price in North Jersey.

All organic products, whether you buy them at Costco or elsewhere, are free of genetically modified organisms (GMOs).

Timing is everything

At H Mart is Fort Lee, a 1-pound, 3-ounce package of stir-fried vermicelli noodles with vegetables from Pinocchio Catering is usually $5.49, but after 7 p.m. on Saturday, they were half price. 

I picked up two for $5.49.

The Korean supermarket also was having a sale on scallions -- five bunches for 99 cents.

At the H Mart in Englewood, some prepared Korean food from Jinga goes on sale after 4 p.m.

Round-up of news about organic food

Image via Wikipedia

The Organic Valley e-mail newsletter I received today has news items about organic food and meat raised without antibiotics. More and more, I am reading about human resistance to antibiotics linked to the widespread use of antibiotics in poultry, pork, beef and lamb.


Here is the link:
Organics in the news 

Farmers' Market bargains (revisited)

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In my previous post on the Paterson Farmers' Market, "Follow the tracks to great food buys," I forgot to list another Stonyfield Farm yogurt item on sale at Eastern Groceries -- an 8-pack of organic YoKids Squeezers for $1.

And I was mistaken when I said the expiration date of the Earthbound Farm organic heirloom lettuce leaves was in four days (Feb. 10). That was the case for the organic spring mix I saw there, but when I went to use the lettuce last night, I saw the expiration date was Jan. 30.

Still, they made a beautiful salad last night and I used them again in breakfast sandwiches this morning. Unlike the more delicate spring mix beyond the expiration date, the lettuce showed no signs of deterioration and I plan to buy more in the future ($1 for 7 ounces).

Follow the tracks to great food buys

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I've enjoyed shopping and eating in Paterson's Middle Eastern food bazaar for nearly 30 years, but haven't paid much attention to the city's bustling, year-round Farmers' Market.

Today, I met Chuck, one of my loyal readers, at the market on East Railway Avenue and he led me to some remarkable food bargains, most of which are gone by Sunday. Besides produce stores, there are butchers, a fish market, restaurants and non-food merchants. Parking is free.

My first stop was Eastern Groceries Inc. at 459 E. Railway Ave. (look for the number, the name on the door says something else). None of the following prices are typos.

Image via Wikipedia

 I picked up a dozen 5.3-ounce cups of Stonyfield Farm organic, fat-free Oikos, Greek-style yogurt for $2 -- that's less than 17 cents each. They were stamped with a date of Feb. 8, meaning we will have about two weeks to finish them. A simple drizzle of honey turns this yogurt into a great dessert.

Earthbound Farm organic heirloom lettuce leaves were $1 for 7 ounces -- or $2.28 a pound. Organic spring mix was $1.99 for 12 ounces -- or $2.65 a pound -- far less than at Costco. Both had use-by dates of Feb. 10. A 5-pound box of Spanish clementines was $3.49 -- by far the lowest price of the season.

A 1-pound package of large, Sunset-brand, herbicide-free tomatoes was $1.50. A bunch of radishes was 50 cents. I had to pass up a lot of  other bargains -- my refrigerator and freezer are bulging as it is. 

Despite the sub-freezing weather, there was a beautiful display of produce outside Brother's, 327 E. Railway Ave., but all I needed were lemons (four for $1). Olives are only $1.99 a pound. This store also carries a good selection of Middle Eastern food, such as imported tahini sauce, fava beans, hummus and so forth.

Then I drove over to Main Street, lined with Turkish and Middle Eastern restaurants, shawarma shops and markets, to shop at Nouri's and Fattal's bakeries, two longtime Syrian rivals I have patronized for decades.They are at 999 and 975-77 Main St., respectively, and both have their own parking lots and carry so much more than just bread.

Image via Wikipedia

At Nouri's, I found three liters of Greek extra-virgin olive oil for $17.99, among bottles and tins  from Syria, Lebanon and Turkey. At Fattal's, I picked up five cans of Moroccan sardines in spicy oil at 99 cents each and large, store-made spinach pies ($8.99 for six).

A big thank you to Chuck.

The Famished Frog in Morristown

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If you're famished in Morristown, head for The Famished Frog for a quick, tasty and healthy meal.

My lunch, which I ate in about 20 minutes, started with a thick, cream-less soup of butternut squash with a surprising apple finish ($4.99). I followed that with salad Bouchard -- organic greens topped with whole walnuts and a poached, sliced pear in a balsamic dressing ($8.99).  The waiter ground fresh pepper over both soup and salad.

The only negative was a roll on my salad plate that seemed only half-baked, but was good enough to soak up the last bit of dressing.

I wasn't charged for two seltzers with lime wedges. I was in such a rush I didn't notice the restaurant offers $6 lunches.

The Famished Frog, 18 Washington Ave., 
Morristown; 973-540-9601


http://www.famishedfrog.com/

Is there a supermarket price war?

Image by roboppy via Flickr

There's a lot to digest in the full-page ad from Fairway Market in Paramus that ran in The Record on Friday. "We've slashed our prices and you save up to 30% on over 12,000 grocery items."

But there's a couple of caveats: Only items in Aisles 7-11 are covered and the sale, which started Friday, ends Dec. 31. The ad also contains a coupon giving you $10 off a purchase of $75, good until Dec. 6.

The ad says you'll save 30% off  "our already every day low prices." But if the sale is limited to Aisles 7-11, I don't believe you'll find any deals on Murray's free-roaming chicken or fresh-ground coffee -- two of the items I usually buy there.

Also, there is a note of desperation in this ad. Has this small, New York-based supermarket chain that is so full of itself found the North Jersey market too tough to crack?

It delayed opening a North Jersey store for several years, fearing it couldn't compete with ShopRite, acknowledged by many as the low-price leader. But that assumed all food shoppers judged their stores by price alone, ignoring consumers who want a wide variety of drug-free meat and poultry, organic produce and dairy products, and conventional produce that doesn't rot on your counter overnight.

By the time Fairway opened this year, it had to contend with a new Whole Foods Market in Paramus -- with a far better selection of healthy meat and poultry. And ShopRite stores offered more organic food.

And you can't discount the location of the Fairway Market, in the unfashionable Fashion Center on Route 17. I hadn't been there for years. The rent must have been terrific and the landlord must have made many concessions to lure Fairway there, putting over a fast one on the arrogant owners, who claim, "Enter Fairway once, you'll be hooked for life." The Glickbergs may be the only ones who are hooked.

A healthy meal you can sink your teeth in

The free-range burger at Tasteatery in Fort Lee is everything you could possibly want: built on a roll that doesn't fall apart, from Balthazar Bakery in Englewood, and too fat to fit into your mouth, with beef juices dribbling on the organic salad greens you substituted for fries. The big bonus: no steroids, hormones or antibiotics.

Tasteatery serves burgers in three sizes -- sliders, one-third pound and one-half pound -- and lists eight styles, plus two vegetarian burgers. I had the half-pound West Coast Burger with basil, organic greens, tomato, avocado and hummus ($11.25, plus $1 for the side salad). Even the ketchup is organic.

The restaurant serves fresh, natural food for breakfast, lunch and dinner, and says better ingredients yield better taste. I couldn't agree more. It's bare bones, though. You order and pay at the counter, and if it's not busy, an employee will bring the food to your table. You get a cold drink from a cooler.

The owners put most of their effort into sourcing good food: artisanal bread, natural meats, cage-free eggs, organic greens and more. When they opened about two years ago, they were one of the first food places in North Jersey to adopt this healthy approach. Here is the link to their Web site: http://www.tasteatery.com/