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Cherry Good for Your Health!

Cherry Good for Your Health!

Jul 21, 2014

There might be one food I actually agree with Dr. Oz on and it is the power of tart cherries!

When it comes to the health benefits, not all cherries are created equal. The two cultivated varieties of cherry are the sweet cherry (Prunus avium L.), sometimes known as the wild cherry, and the tart cherry (Prunus cerasus L.), sometimes known as sour cherry or pie cherry. All cherries provide substantial quantities of antioxidants and other nutrients, including fresh cherries like Bing and Ranier; however tart cherries really pack the punch when it comes to anthocyanin and other phenolic compounds. 

Anthocyanins have an ability to block the brain’s pain signals that can cause certain parts of the body to become inflamed. There are more than 300 kinds of Anthocyanins, but the specific kind cherries contain is uniquely powerful when it comes to fighting off inflammation. Inflammation has been linked to many chronic health conditions including: arthritis, obesity, inflammatory bowel diseases, and the list goes on. 

 A crucial thing missing from many of American’s day is a good night’s sleep. That restful night of sleep has a huge impact on recovery and repairing damage that has occurred during the day including inflammation. The pineal gland located at the base of the brain makes its own melatonin but not everyone produces enough of it. Some are hesitant to take sleep aids in fear they will become dependent. Tart cherries are a natural source of melatonin and actually is the most potent food source. When you add tart cherries to your daily diet, it can regulate your natural sleep cycle while improving your sleep quality. A great sleep remedy is to take one ounce of tart cherry juice an hour before bed to help you get sleepy. I often recommend tart cherry juice along with a lean protein source as a “go to” bedtime snack for athletes.

The benefit of tart cherries can be obtained in many forms such as frozen or dried fruit, however the concentrated juice form will provided the most benefit in a smaller portion. One ounce of tart cherry concentrate generally contains 45 tart cherries worth of nutrients and has twice the anti-oxidant capability as dried tart cherries.

Tart Cherries have health benefits besides what has been mentioned previously. Here are a few with research to support:  

  • Decreased muscle soreness & muscle damage
  • Reduction in pain associated with Gout
  • Decrease in inflammatory osteoarthritis
  • Decreases in LDL cholesterol
  • Turns off pathways in some cancers & may create some cancer cell death
  • Reduces inflammation related to metabolic syndrome

Tart cherries can be incorporated into many recipes & foods. They can be baked, cooked or used to make refreshing smoothies. Mix concentrated tart cherry juice with sparkling water for a refreshing beverage or to serve as your recovery fluid after exercise. Try adding tart cherries to a vibrant fruit salad or use as a relish (see recipe below). If you are trying to limit your carbohydrate intake there are form of lower carb tart cherry juice or you can also find in a capsule form but is not quite as effective.

 Dried Cherry Relish

Serve warm with grilled or blackened fish or pork loin. 

Makes about 2 cups; 12 servings as a relish

 Calories per serving: 60 & Total fat per serving: 1.2 grams

  • 1 1/2 cups dried tart cherries 
  • 1/2 cup red wine vinegar
  • 1/4 cup balsamic vinegar
  • ¼ tablespoon of tart cherry juice concentrate
  • 1 tablespoon olive oil
  • 1 large red onion, finely chopped
  •  2 tablespoons granulated sugar
  • 1/4 teaspoon salt, or to taste
  • 1/8 teaspoon ground black pepper

Combine dried cherries, red wine vinegar and balsamic vinegar in a medium mixing bowl. Let soak 30 minutes. Heat olive oil in a large skillet. Add onion; cook 5 minutes, or until onion is soft. Add sugar; mix well. Cook, stirring occasionally, over low heat 10 minutes. Add cherries with soaking liquid to onion mixture. Simmer, uncovered, 10 to 15 minutes, or until almost all the liquid is evaporated. Season with salt and pepper. Serve warm. 

Note: Relish may be prepared ahead of time and refrigerated; reheat before serving

Recipe courtesy of tartcherryrecipes.com 

​Go with your Gut

​Go with your Gut

Jul 16, 2014

Did You Know? We have more than 400 species of microbes living in our guts, and those microbes compromise over 75% of our immune systems? Many researchers believe that our focus of “cleanliness” has led to a decreased immune system by decreasing the amount of beneficial gut bacteria. This really gives context to the phrase “you are what you eat,” and reminds us to think about what we’re eating as the front-line defense of our health.

Probiotics are substances containing live microorganisms that are beneficial to humans and animals and should be included daily as your front-line defense. They are found in many fermented foods.

Probiotic foods to include regularly in your diet include:


This drink is made either with kefir grains or a powdered kefir starter. The grains aren't an actual grain like wheat, but are made of bacteria and yeast.  Kefir milk is generally of a thinner consistency than yogurt, and a more potent source, containing 10-20 different types of bacteria or yeasts. Kefir is usually sold as a drink, either plain or flavored, and is a great addition when making smoothies.


To make yogurt, all that's needed is milk and two live bacterial cultures, Lactobacillus bulgaricus and Streptococcus thermophilus are generally used. These turn the milk into yogurt via fermentation. Beware that not all yogurt sold in stores actually contains "live and active cultures." Some companies heat-treat yogurt after culturing. This kills off bacteria, both good and bad, to make it more shelf-stable and reduce tartness.


Sauerkraut comes from the mean “sour cabbage” and is made from fermented cabbage (and sometimes other vegetables). Sauerkraut is not only extremely rich in healthy live cultures, but also rich in vitamins B, A, E and C. Sauerkraut per serving is very low in calories with 27 calories per cup. The only downside to sauerkraut is that it can be high in sodium. Try adding sauerkraut to your pot roast next time in the crockpot.


Microalgae is thought to be a super-food ocean-based plant. Microalgae includes plants such as spirulina, chorella, and blue-green algae. These probiotic foods have been shown to increase the amount of both Lactobacillus and bifidobacteria in the digestive tract.  Microalgae is also thought of as “super greens” with it being a potent energy source and is also a popular addition to smoothies.

Miso Soup

Miso is one the main-stays of traditional Japanese medicine usually made from fermented soybeans (edamame) and is commonly used in macrobiotic cooking as a digestive regulator.  Miso can also be made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria.


Believe it or not, the common green pickle is an excellent food source of probiotics. Try making your own home-made pickles in the sun. The brine that’s used to do the pickling contains certain bacteria in it. You can also turn to other pickled vegetables, like beets and other veggies that have gone through the pickling process.


A great substitute for meat or tofu, tempeh is a fermented, probiotic-rich grain made from soy beans.  The fermentation process turns tempeh into a patty form that resembles a burger patty which is why it is often used for “meatless” options. A great source of vitamin B12, this vegetarian food can be sautéed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.


An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. It’s even been credited as the reasons why SARS didn’t become widespread in Korea at the time it was hitting other parts of Asia.

Kombucha Tea

Kombucha is a form of fermented tea that contains a high amount of healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, and enhance your well-being. Kombucha is made by growing a colony of bacteria in a jar, and then drinking the tea that is used to make it. Those that have had issues with candida overgrowth should avoid using this tea.

Come shop Cosentinos Market for you selection of probiotic rich drinks and food so you say protected from the bacteria that be!

Be your own Smoothie King

Be your own Smoothie King

Jun 26, 2014

Smoothies are an easy way to get in many nutrients with minimal prep work. Smoothies can “hide” many fruits and veggies making it a good option for children, those crunched for time or as a way to ensure you are getting those 4-5 servings of fruits and veggies each daily. Smoothies are a go to favorite with our Chiefs for a recovery beverage when their appetite is diminished after practice.

Below is an outline of how you can become your own “Smoothie King” and create these delish beverages for your own enjoyment.

¼ liquid

You should start off with between 1-2 cups of liquid. This goes into the blender first as it needs to be surrounding the blade in order for the blending process to start properly.

  • Milk including: Dairy, Soy, Almond or Coconut milk.  Try to go with unflavored if wanting it to have a neutral and smooth taste. You want the add-ins and fruits/veggies to set the tone of the taste.
  • Fruit Juices can be used to increase the nutrient content of the smoothie, but beware of added sugar, as this will increase the calories. For those trying to gain “healthy” weight this is a suitable option. Also keep in mind the density of the smoothie may change as well as the flavor may intensify.
  • Tea & coffee add a source of caffeine and additional antioxidants. Green tea & black tea not only increase the antioxidants but also provide a flavor enhancement. 
  • Yogurt and Kefir Milk are great options to provide probiotics for gut health.
  • Water makes a top choice, as it is inexpensive, convenient, and calorie free!

¼ fruit & ¼ veggies or can add more fruit

The more frozen fruits/vegetables you use, the less ice you will need. Likewise, the more juices the fruits/vegetables have, the less liquid you will need to add.

  • Bananas are a popular choice as they help to thicken the smoothie and provide a neutral taste that goes well with most everything
  • Leafy greens (such as spinach, kale and romaine lettuce) blend easily into fruit smoothies, but they do not add a strong vegetable taste.
  • Cucumbers add thickness and moisture to smoothies without adding much flavor. 
  • Carrots are a sweet vegetable that are almost undetectable when added to a smoothie. Consider investing in a high-speed blender before adding carrots to smoothies. Weaker blenders may leave your smoothie with an unpleasant, chunky texture.
  • Avocados are a source of heart-healthy unsaturated fats. Their creamy texture makes them a natural addition to smoothies.
  • ¼ protein & other add ins

    • Protein Powder (half to whole scoop) will nutritionally balance the smoothie similar to that of a meal. Try to look for a powder with the least amount of ingredients. Whey protein isolate still stands as a gold standard unless only consuming plant-based products. There are many different flavors and vanilla blends right in with the taste of most fruits.
    • Greek yogurt or any yogurt will provide a source of protein and increase Calcium.
    • Wheat & Barley Grass Powders are powerful sources of chlorophyll (which is known for balancing blood pH levels) and are known as a "complete food source", containing vitamins, minerals, enzymes, amino acids, and antioxidants. 
    • Chlorella & Spirulina are amazing sources of almost every vitamin and are 70% protein by weight; they will also turn your smoothie green!
    • Seasonings common in cooking or baking such as cinnamon, honey, brown sugar, nutmeg, and vanilla extract will all add sweet complexities to the flavor.
    • Peanut Butter as well as any nut butter can add protein and a thicker texture. Try mixing in PB2 powder for those trying to limit calories without compromising taste.
    • Chia & Flax Seeds are both good sources of omega-3 fatty acids and are nutrient rich.
    • Oats help lower cholesterol and provide long lasting energy.

    Here are some recipe ideas:

    • Try adding coffee to make a smoothie Frappucino.
    • Blend together 1 cup of soy milk with half of a frozen banana, 1 cup of frozen strawberries and 1 cup of raw baby spinach or trying add kale to a smoothie made with orange juice, yogurt and bananas. 
    • Try a ripe avocado with pineapple, coconut water, agave nectar, lime juice and vanilla extract to create a healthier version of a Pina colada.
    • Blend a raw, chopped carrot into a mixture of green grapes, lime juice, half of a banana, half of an apple and orange juice.
    • Bend cucumbers together with tomatoes, lemon juice, garlic and fresh basil to create a gazpacho-like savory smoothie with vitamins A and C and the mineral potassium.

    Hydrate Your Health

    Hydrate Your Health

    Jun 10, 2014

    ​Most think of hydration only when it comes to sports and activity, but hydration is of utmost importance to almost all health conditions, and especially so for persons with High Blood Pressure, Diabetes,and cognition/dementia disorders The recommendation for hydration amounts is male adults (19-70yo) 16 cups daily and for females (19-70yo) 11.5 cups daily with approximately 80% coming from fluids and 20% coming from food. Hydration amounts for adolescents & children vary quite significantly and it is extremely important to monitor their hydration as they are more prone to dehydration & heat illnesses.

    Hydration tips:

    ·Enjoy your fluids! If you don’t like plain water try flavored, frozen fruit in water. Healthy lemonade made with Splenda & lemon juice or Crystal light type beverage flavorings.  

    ·Track it. Mark how many bottles you drink during the day or mark on a bottle with amounts at certain times. Example by 10am I should have consumed 20 ounces.

    · Watch the color of your urine. Pale to light yellow indicates good hydration. Darker urine can indicate potential dehydration.

    · Watermelons, as well as strawberries, are 92 percent water! Cantaloupe and grapefruit are two more fruits in the same range, with 90 percent and 91 percent water, respectively. A large selection of favorite fruits contains 85 percent to 87 percent water.Raspberries, pineapple, plums, peaches, oranges,  cranberries, apricots and blueberries are all found in this group. Other fruits that have slightly less water -- in the range of 81 percent to 84 percent -- include apples, cherries,grapes and pears. Seventy-four percent of a banana consists of water.

    ·Don’t forget your veggies! A variety of vegetables have a water composition above 90 percent. Cucumbers and iceberg lettuce contain the highest amount because they’re 96 percent water. Ninety-four percent to 95 percent of celery, tomatoes and zucchini consists of water. You can choose from broccoli, cabbage, cauliflower, sweet peppers and spinach for vegetables composed of 91 percent to 93 percent water. Carrots are rated as having 87 percent, while green peas are 79 percent water.

    Cosentino’s Market has many options to stay hydrated year round from already prepared beverages, flavor enhancers, and tons of seasonal fresh produce.

    ​The Incredible Edible Egg

    ​The Incredible Edible Egg

    May 27, 2014

    Eggs are a source of complete protein and "nutrient-dense," containing only 75 calories while providing over 20 nutrients making the egg pretty incredible.

    With an average of 7 grams each, eggs are considered a high quality, all-natural (highest biological value) source of protein, which helps build muscles, keeps you feeling full longer, and helps you stay energized by keeping your blood sugar stable throughout the day helping you avoid cravings. All of these are key factors related to weight maintenance; specifically after recent weight loss. In fact, eating eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day.

    The National Academy of Sciences recommends 450 milligrams of choline per day for pregnant woman and even more when breastfeeding mothers. Two eggs - including the yolks - contain about 250 milligrams of choline, or roughly half the recommended daily amount. Choline has been linked with fetal brain development and preventing birth defects.

    Some people are hesitant to incorporate eggs in their diet due to the confusion regarding dietary cholesterol. The 2010 Dietary Guidelines for Americans recommend individuals consume less than 300 milligrams of cholesterol a day and state:

    Independent of other dietary factors, evidence suggests that one egg (i.e., egg yolk) per day does not result in increased blood cholesterol levels, nor does it increase the risk of cardiovascular disease in healthy people. Consuming less than 300 mg per day of cholesterol can help maintain normal blood cholesterol levels. Consuming less than 200 mg per day can further help individuals at high risk of cardiovascular disease.

    And did you know ... today's eggs are lower in cholesterol and higher in vitamin D? 

    Recent nutritional data from USDA researchers indicates the yolk of a large egg contains 41 IU of Vitamin D which is 64 percent more than in 2002. Cholesterol is down 14 percent to 185 milligrams from a previous level of 220 milligrams.

    For those that choose to eat only the egg white, you will be missing out on two carotenoids, lutein and zeaxanthin; both abundant in egg yolks. These carotenoids help prevent the increasingly common eye disorder of age-related macular degeneration which can lead to blindness.

    Egg & Food Safety

    According to the U.S. Dept. of Agriculture (USDA), "Many eggs reach stores only a few days after the hen lays them. The USDA advises "Always purchase eggs before the "Sell-By" or "EXP'" date on the carton. After the eggs reach home, refrigerate the eggs in their original carton and place them in the coldest part of the refrigerator (not that handy side door in the fridge). For best quality, use eggs within 3 to 5 weeks of the date you purchase them. The 'sell-by' date will usually expire during that length of time, but the eggs are perfectly safe to use."

    When unsure about the safety of your eggs, as with all foods, when in doubt, throw them out.

    Eggs should be a staple item on the grocery list whether for breakfast, salads, or my daughter’s favorite snack just eating a boiled egg. Below is a quick & easy way to fix eggs whether at home, office or even in a dorm.

    For a quick and easy breakfast in less than 3 minutes, try our recipe for a microwave egg scramble. Just add your favorite toppings & take it to go!

    ​Is Sprouted Grain Really Everything It’s All Cracked Up To Be?

    ​Is Sprouted Grain Really Everything It’s All Cracked Up To Be?

    May 14, 2014

    Sprouted grain is when a grain develops in between a seed and fully fledged plant.  As the outer bran splits, the beginnings of a shoot peeks out of the grain. In this stage, some of the starchy portion of the grain will have been digested by the young shoot to fuel its awakening. It is thought that this state results in a nutritional difference between sprouted and conventional (ungerminated) grains.

    As a result of the grain’s starch content being reduced the overall percentage of nutrients such as protein, vitamins and minerals increase. Some studies also suggest that certain minerals become more readily absorbed or “bioavailable” after sprouting. That's likely due to a reduction in the content of natural compounds called phytates, which normally inhibit mineral absorption from many plant foods. Sprouted grains may offer a nutritional benefit for vegetarians, whose intake of minerals tends to be low such as iron and zinc.

    Sprouted versions of beans and lentils that are notorious for their “gassy” side effects may be easier to digest. Those that follow a raw diet often use sprouting as a technique to consume chickpeas and beans without cooking (often in the form of hummus). It should be noted, however, that home-sprouted beans may pose a food safety risk due to the humid conditions used to induce their germination. This humid environment creates condition prime for harmful bacteria to grow. Because of this risk, the U.S. Department of Health & Human Services recommends cooking all sprouts before consuming them to  reduce the chance of a food borne illness.

    Many question if they should be purchasing sprouted grain bread over whole grain bread. Both sprouted grain bread and whole grain bread have some potential important health benefits. Whole grains are significant sources of protein, B vitamins, iron, magnesium and selenium. Sprouted grain bread has a few advantages over whole wheat bread. Whole wheat bread is made from whole wheat kernels ground into flour, while sprouted grain bread is made from kernels that are allowed to sprout before they're baked into bread. This diversity provides a larger array of amino acids than those found in whole wheat bread. Some might find they prefer the flavor differences between the breads to persuade their choice at the grocery store.

    Although sprouted grain bread may have a few nutritional advantages over other whole grain breads, these differences are not significant, according to American Dietetic Association spokeswoman Ruth Frechman. She states that, “while the nutritional discrepancies between whole grains and refined grains are vast, the differences between sprouted grain and other whole grain breads are inconsequential -- both types of bread provide relatively comparable amounts of fiber, vitamins, minerals and other nutrients. The most significant distinctions between are a matter of taste: if you enjoy an earthy taste and a rough, nutty texture, you'll probably like a sprouted grain bread, but if you prefer a finer-textured bread, whole wheat bread is still a fine source of nutritious whole grains.”

    If you are looking to add Sprouted grains to your shopping list at Cosentino’s Market, look for Food for Life Ezekial 4:9 Sprouted 100% Whole grain bread/Sesame Sprouted grain bread/Cinnamon Raisin Bread or Anne Chun’s Rice sprouted brown.

    ​Easter Eats & Treats

    ​Easter Eats & Treats

    Apr 14, 2014

    Easter marks the sign of rebirth - whether spiritually or seasonally. The grass is turning green, flowers are blooming and birds are chirping. Easter in my family meant Ham, twice baked potatoes, Waldorf salad with multi-colored marshmallows and Robin’s nests for desserts. Foods associated with Easter either symbolize items specifically to God (lamb of God), trace back to pagan rites of Spring, or modern interpretations that have evolved into our Easter day treats. 

    Below lists some of the common foods associated around Easter time and their origin.


    Eggs are traditionally connected with rebirth, rejuvenation and immortality. For centuries, eggs were among the foods forbidden by the church during Lent, so it was a special treat to have them again at Easter. Forbidding these eggs for forty days made them more enticing and celebrated. People in central European countries have a long tradition of elaborately decorated Easter eggs. Polish, Slavic and Ukrainian people create amazingly intricate designs on the eggs. In these countries, baskets of food including eggs are traditionally taken to church to be blessed on Holy Saturday or before the Easter midnight Mass, and then taken home for a part of Easter breakfast. The Russian royal family carried the custom to great lengths, giving exquisitely detailed jeweled eggs made by goldsmith Carl Faberge from the 1880's until 1917.

    The Easter egg hunts we currently enjoy originate from the thought that eggs are considered a treasure, and a bounty of nature. When hens are unconfined, they deposit these treasures in unexpected places. To find such a nest is considered an equivalent of finding a hidden treasure.

    Hot Cross Buns

    The first recording of a cross appearing on the bun, in remembrance of Christ's cross, comes in Poor Robin's Amanack (1733): “Good Friday comes this month, the old woman runs, with one or two a penny hot cross buns'. Mostly thought of as a Christian symbol, the hot cross bun also is thought to have roots in pagan tradition. The pagans believed the cross on the bun was to symbolize the four quarters of the moon. When the Christian Church attempted to ban the buns, the people balked (see - we have always loved our carbs). So the church did the next best thing and embraced the bread, but only as a Christian food. As a matter of fact, Queen Elizabeth I passed a law that only allowed the bun to be eaten during Christmas, Easter, or funerals. 


    Ham is a traditional part of the Easter feast in many American homes, however its origin is more practical rather then symbolic. Fresh pork that was slaughtered in the fall was cured and preserved, and since curing is a slow process, the ham was not ready until Easter time. Today, many families still serve ham as part of their Easter celebrations. If you are concerned about the higher sodium content of ham, try Boar’s head lower sodium ham that you can find at Cosentino’s Market deli case.


    This traditional meat is actually a combination of two symbolisms. The original use of lamb dates back before Easter as part of the Jewish Passover, where a sacrificial lamb is roasted and eaten as a reminder of the angel of God passing over their homes in Egypt. Later, early Christians often referred to Jesus as The Lamb of God. As Christianity grew, Hebrews who converted to Christianity brought some of their traditions with them and resulted in the serving of lamb as part of many Easter dinners. Be sure to stop by Cosentino’s Market meat counter to order your rack of lamb.

    To continue with a modern tradition in my own family we make robin’s nest for Easter treats. They are easy, petite treats that are fun to make with the kids. Check out the recipe here. 

    ​Help Make A Wish Come True

    ​Help Make A Wish Come True

    Apr 14, 2014

    Cosentino's teams up with Kreschmar Premium Deli Meats to raise money for the Make-A-Wish foundation.

    Duirng this month, all Cosentino's Price Chopper locations and both Cosentino's markets will be selling "Josh's Hero Sub" sandwiches. Proceeds of Josh's Hero Sub will benefit Make-A-Wish Missouri and help to make four children's wishes come true. 

    The Wishes

    15-year-old Alexandra is from Kansas City, Missouri. She has Rett Syndrome, which causes problems in brain function that are responsible for cognitive, sensory, emotional, motor and autonomic function. These can include learning, speech, sensory sensations mood, movement, breathing, cardiac function, and even chewing, swallowing and digestion. Alexandra wishes to go on a Disney Cruise.
    9-year-old Lindsay is from Gardner, Kansas. She has anterior horn cell disease and spinal muscular atrophy. Lindsay wishes to go to Atlantis in the Bahamas.
    3-year-old Dayton is from Independence, Missouri. He has 22q11.2 deletion syndrome, which is caused by a missing section of chromosome 22. The deletion has the potential to affect almost every system in the body and can cause a wide range of health problems. Dayton wishes to go to Disney World.
    10-year-old Seth is from Mission, Kansas. He has acute lymphocytic leukemia, which is a type of cancer of the blood and bone marrow. Seth wishes to go on a beach vacation.

    The Sandwich

    Josh's Hero Sub is named for Josh, a boy from Blue Springs, MO with Cerebral Palsy. Last April, Kretschmar and Make-A-Wish were able to grant Josh's wish for a playhouse. Josh's Hero Sub is $2.99, and will feature premium Kretschmar Off the Bone Turkey Breast & Deli Swiss Cheese.

    Stop in any Cosentino's location between now and May 6 to purchase a sandwich and help the Make-A-Wish foundation!

    Take Me Out to the (Healthy) Ballpark

    Take Me Out to the (Healthy) Ballpark

    Apr 04, 2014

    April 4th marks the official start of baseball season and thus the green light to enjoy those ballpark delights. However with summer swimsuit season right around the corner, how do you enjoy these American icons without the ballpark busting your waistline? Whether eating at the ballpark or tailgating at the ‘K’, here are some foods likely to leave you struck out along with the Substitute Hitters to keep you in the game.

    The Strikeout: Nachos

    A standard serving of nachos contains more than 1,000 calories, loaded with salt and full of ingredients that look like a Chemistry textbook

    Base hit: Soft Pretzel

    A Soft pretzel without cheese contains roughly 450 calories. Can reduce sodium by asking for salt-free, or just scrape the salt off. Try dipping in mustard instead of cheese.

    The Strikeout: Cotton Candy 

    While it's surprisingly low-cal (about 300 calories a bag), it's pretty much pure sugar with a 3 ounce bag giving you a whopping 71,000 milligrams. You will be ok if you don’t eat any foods for the rest of the day that contain ANY sugar. 

    Base hit: Frozen yogurt 

    When you are in need of a sugar fix, why not get some protein with it? Most nonfat original or plain varieties (typically the lowest-calorie flavor) contain about 90 calories and 3 grams of protein per half cup. 

    The Strikeout: Popcorn 

    Most ballpark popcorn is popped in unhealthy oil, butter flavoring, and loads of salt which keeps you slurping down calorie-filled drinks refill after refill. 

    Base hit: Cracker Jacks 

    Who doesn't like this baseball icon? One box is far better than a tub of popcorn as the portion size is limited, and half a cup has only 120 calories as well as peanuts that are a good source of healthy fats & Vitamin E. 

    Tailgating options that won’t leave your tail growing:

    • Bring some lean meat patties to the party (93% lean - or more - ground turkey or beef is best). Or try one of Cosentino’s salmon patties already made in the seafood department.
    • Opt for healthy burger fixings like avocado, onions, jalapenos, tomato, or lettuce.
    • Forego the cheese to save about 100 calories or look for a lower fat cheese such as Laughing Cow cheese spreads.
    • Stick to mustard, which is lower in calories and carbs than ketchup.
    • If opting for brats, sausages, or hot dogs, choose those that have less than 3 grams of fat per ounce. 
    • Try sliders instead of full-size burgers – buy mini buns or whole wheat rolls and fill them with mini meat patties, small steaks, or barbecued chicken. 
    • Grill up some chicken kabobs and include some zucchini squash, peppers, and onions on each skewer.
    • Chef Kamal’s hummus with veggies or pita chips
    • Coleslaw made with apple cider vinegar or a side salad made with Greek yogurt
    • Fruit salad or fruit skewers ( make in your team colors for fun such as blueberries & white grapes for the Royals)
    • Layered taco dip made with low-fat refried beans, greek yogurt and guacamole that has been individually portioned in plastic cups with whole grain chips
    • Try one of the 6 different flavored Kale Chips Cosentino’s Market has to offer
    • Salsa with baked tortilla chips 
    • Quinoa or cauliflower faux mac n cheese (great if you have anyone gluten free) 
    • Black Bean and Corn Salad is a go-to favorite of mine (see recipe below)​

    Soy Good for your Health

    Soy Good for your Health

    Mar 31, 2014

    ​Being a complete protein, soy has become a healthy favorite and good source of carbohydrate and healthy fat. Soybeans are a source of insoluble fiber, which adds bulk to stools and helps waste pass quickly through the digestive tract.

    The Food and Drug Administration has authorized the use of health claims about the role of soy protein in reducing the risk of coronary heart disease (CHD) for foods containing soy protein. Using soy-rich foods (~ 25 grams per day) in place of foods that are higher in saturated fat and cholesterol can reduce blood cholesterol levels thus reducing the risk of CHD.

    Consuming soy has not come without confusion. Here are some of the concerns and the evidence regarding soy within the diet.

    Soy & Women’s Health


    Soy foods contain isoflavones, which are described as phytoestrogens because they are structurally similar to estrogen.  The decline in estrogen and progesterone can lead to the unwanted hot flashes and poor sleep. In an attempt to reduce these unwanted symptoms researchers have searched for a natural remedy. Some studies have shown that the increased phytoestrogens from soy can help reduce these symptoms. Asian women, whose soy consumption typically begins at a young age, experience few hot flashes or other menopause symptoms.

    Breast Cancer

    Women taking soy protein supplements containing isoflavones that have estrogen-receptive breast cancer maybe accelerating the progression of their cancer by making it less treatable. The isoflavone levels found in thesesupplements can reprogram the tumor cells from estrogen-dependent to estrogen independent, converting them into a tumor that no longer needs estrogen to grow and will not respond to many of the current anti-estrogen therapies.

    “Lifelong consumption of mostly whole-soybean foods such as tofu, tempeh, etc. as is consumed in Asia is probably healthy and protective because Asian populations consume soy as a complex mixture of bioactive compounds and do so throughout their lifetimes,” Molecular Nutrition and Food Research. “However, the way that we consume soy in the West—through highly enriched isoflavones-containing extracts or as dietary supplements, usually later in life—is probably not going to produce the same effects.”

    Bone Health

    Postmenopausal women experience rapid bone loss due to the loss of estrogen. These women can lose at a rate of three to five percent per year in the years after menopause, putting them at a high risk for osteoporosis and broken bones. Soy has been promoted for bone health and preventing osteoporosis. Many soy products are fortified with calcium and vitamin D to maximize bone health. 

    Soy & Men’s Health

    According to a 2010 article published in "Fertility and Sterility," soy isoflavones do not have feminizing effects on men when consuming levels similar to typical soy consumption. Soy consumption did not affect sperm, total testosterone or free testosterone levels. Studies generated that showed “feminitism” related to males were actually done on mice & rats that metabolize isoflavones differently as well as the dosage upwards of 9X the usual individual consumption of soy in the American diet. Estrogen plays many positive roles in men’s health: regulating bone mineral density, controlling cholesterol and lipid levels in the blood, promoting sperm maturation and regulating gene expression.

    You can see consuming soy in its natural forms with the recommended amounts has positive effects on one’s health and can be enjoyedwithout concern.

     Simple Ways to Enjoy Soy — Any Night of the Week

    • Start your day off with  a soy-based yogurt
    • Top salads off with soy nuts, tofu or edamame
    • Tofu chunks added to a stir fry deliver 3 grams of fiber
    • Try a soy burger for a tasty and satisfying high-protein meal.
    • Blend tofu or frozen soy yogurt with berries for a great smoothie.
    • Spread soy nut butter on whole grain crackers.
    • Experiment with soy pasta in the next Italian meal.
    • Carry baggies filled with edamame, soy nuts, dried fruit, and cereal for a healthy, on-the-go treat.
    • Fill taco shells with delicious soy crumbles, and top with lettuce, tomatoes, soy cheese, and salsa for a simple Mexican meal.
    • Wash down your meal with a tall glass of soymilk (look for those Calcium & Vitamin D fortified).

    Remember the saying: ‘It is the dosage that becomes the poison”; therefore like most everything, consuming natural soy in recommended amounts is perfectly fine for your health and just “Soy” good for you!

    Check out this recipe for Indian Spiced Black Bean & Tofu Burgers!

    Picky Eater Predicament

    Picky Eater Predicament

    Mar 24, 2014

    Mealtime in some homes can resemble a Mexican stand-off between parent & child with the most stubborn winning. Of course the last one standing is …. child! As a parent you are concerned that your child will not be getting enough nutrients he or she needs to grow, or they will grow to be a “bad” eater. However remember this too shall pass.

    For starters, it takes 20 times for a child to attempt or even taste a food before they can really determine if they like or dislike. A child’s refusal of a particular food is usually not a result of the taste of the food but merely the texture. Some dietitians recommend limiting the different textures at one meal or slowly progress from one texture to the other. 
    Vegetables tend to be the most frequently refused as these can be bitter in taste. Children have not been accustomed to the taste of bitterness which is why we typically start with sweeter foods first such as apples and peaches. Here are some tips to help win the battle of the picky eater phenomenon. 
    1. Don’t become a short order cook. Kids are smarter than we give credit. When they learn to refuse their foods for a tastier alternative, Mom & Dad will cook them whatever their heart’s desire. This is likely to become a nightly request. 
    2. Make it a family affair. Dining around the table together as a family sets the precedence that this time is more than just eating. The American Academy of Pediatrics examined studies about the impact of family meals on obesity, eating habits and disordered eating. The results showed a 12 percent lower risk of being overweight, a 20 percent decrease in choosing unhealthy eating and a 35 percent lower risk of disordered eating. Teens that eat family meals at least five times weekly have a much lower risk of engaging in those behaviors compared to teens that eat two or fewer family meals, according to the National Center on Addiction and Substance Abuse at Columbia University. 
    3. Have planned snack time. Snacking throughout the day makes your body out of cue with hunger and satiety (fullness). A child that grazes never really gets hungry enough to want to eat a well-balanced meal. These bad habits such as grazing and nibbling early on continue into adulthood and are hard to break. 
    4. Don’t make an ordeal about it. I am sure you have heard yourself say, “oh just ignore them - they are doing it for attention”. Try using this saying when it comes to mealtime as well; after awhile if they are hungry enough they will eat. 
    5. Hide the truth (sometimes). Many foods are easy to sneak into sauces, casseroles, or side dishes such as: vegetables (cauliflower, spinach, squash, zucchini, carrots); fruits (banana,apples,prunes), beans or potatoes (white & sweet). For example in a spaghetti sauce you can puree up tomatoes, sliced carrots, zucchini, mushrooms, etc. Cauliflower can hide well in soups, or mashed potatoes. Mash up beans into a hamburger patty or serve as sliders. 
    6. Get fun with it. I am amazed how if you put foods into cute little shapes then they become that much more delectable. Use cookie cutters for sandwiches, cuts of meat or cheese. Tie in a book story to your foods as there are many nutrition-related books for children. Three books that may specifically help kids with the idea of trying new foods: I Will Never Not Ever Eat a Tomato by Lauren Child, The Seven Silly Eaters by Mary Ann Hoberman, and the classic Green Eggs and Ham by Dr. Seuss. 
     I am a Mom first then a dietitian, so I can understand this battle completely. It is one worth the stand-off. Good Luck!

    ​Going Green

    ​Going Green

    Mar 06, 2014

    Going green shouldn’t be just for St. Patrick’s Day, it should be every day. Green vegetables- specifically dark green- are loaded with nutritional value, making it worth the green $$$.

    The USDA recommends 4-5 servings of vegetables a day, and specifically 3 cups of dark green vegetables a week. Dark green leafy vegetables are, calorie for calorie, probably the most concentrated source of nutrition of any food. With per cup averages of less than 50 calories and 4-5 grams of dietary fiber, they are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins (including vitamins K, C, E, and many B vitamins). Greens also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems. 

    Greens are considered: mustard greens, collard greens, and kale. Others grouped in this category are: spinach, arugula, broccoli and chard.

    These are the top 5 greens when comparing total nutrients & minerals:

    Kale is considered the “powerhouse” of the greens as it has high amounts of many nutrients: Calcium, Folate, Potassium and Vitamin A,C,& K. Kale's ruffle-edged leaves may range in color from cream to purple to black depending on the variety. See recipe below for a “healthified” snack chip made out of kale.

    Collards are similar to Kale nutritionally. Collards are heartier and chewier with a stronger cabbage-like taste, and are popular in Southern dishes. Collard greens have large leaves that can be used in place of tortilla or bread for an “unwich”.

    Turnip greens are more tender than other greens and need less cooking. Their sharp-flavored leaf is low in calories yet loaded with vitamins A, C, and K as well as calcium. 

    Swiss chard has red stems, stalks, and veins on its leaves, Swiss chard has a beet-like taste and soft texture that's perfect for sautéing with olive oil or used in omelets or lasagna.

    Spinach can be incorporated into many dishes, and cooked spinach gives you more nutrition than raw. Spinach leaves can be cooked quickly in the water that remains on them after rinsing, or they can be eaten raw in salads. Bags of frozen chopped spinach are more convenient to use, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles.

    How to Wash Greens

    The easiest way to wash greens is to put them into a lot of water and swish them around. The dirt sinks to the bottom that way. Try a large pot with an insert to drain pasta, then swish the greens, remove the insert and shake, and then let dry for a few minutes before storing. Ideally, the greens should be dry or almost dry, and stored in a bag with as much of the air pushed out as you easily can.

    How to Cook Greens

    An easy cooking method is to rub the leaves in olive oil or tahini (sesame paste) and saute them for five minutes with garlic, olive oil, and chicken or vegetable broth.

    Greens can be braised (cooked fairly slowly in liquid, usually a flavorful stock) or sautéed (cooked quickly in a small amount of oil). They can also be steamed or boiled, but most people like to add some other flavors which go well with greens, such as smoked pork, and this is easier with braising or sautéing.

    Greens can also be added into almost any soup or skillet dish, especially the milder-tasting greens such as chard, or incorporated into casseroles like lasagna, or even a stir fry. Bake kale with seasoning for a chip (see recipe below) or buy Kale Chips that can be found at Cosentino’s Market.

    Click Here for a recipe for Kale Chips!

    Remember to Go Green!

    ​Coconut Craze

    ​Coconut Craze

    Feb 18, 2014

    All you have to do is turn on Dr.Oz, flip through a health-related magazine or stroll through the aisles of the grocery store to see a sea of coconut-derived products, leaving you to ponder if this has become the newest “miracle food?” Before entering the coconut craze you may want to weigh the evidence yourself. The two most popular forms are coconut water, and coconut oil.

    Coconut water is dubbed as Mother Nature’s own sports drink. Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrates in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is the clear liquid in the fruit’s center that is tapped from young, green coconuts.

    It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium. Compare that to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium. Coconut water would make for a better electrolyte replacement beverage or fluid of choice for your morning smoothie, however should not be used as a sole source of hydration throughout the day.

    Coconut oil is an "Edible oil" extracted from the kernel or meat of matured coconuts harvested from the coconut palm. It has been used for cooking in tropical parts of the world for thousands of years. In recent years, virgin coconut oil (VCO) has become increasingly popular in health and natural food circles and with vegans. It was described in a New York Times article as having a "haunting, nutty," flavor that also has a touch of sweetness, which works well in baked goods, pastries, and sautés.

     Coconut oil has not been without its fair share of health controversies. Coconut oil contains a large proportion of lauric acid—a saturated fat that raises blood cholesterol levels by increasing the amount of high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol. By raising both HDL and LDL cholesterol there are some that believe that any harm is counter-balanced yet others feel that it is a saturated fat and still should be concerned with heart health. Because much of the saturated fat of coconut oil is in the form of lauric acid, coconut oil may be a better alternative to partially hydrogenated vegetable oil when solid fats are required. In addition, virgin coconut oil (VCO) is composed mainly of medium-chain triglycerides, which may not carry the same risks as other saturated fats. With all this being said it is recommended like all oils to use sparingly and possibly use coconut oil in place of other oils or butter.

    Coconut sugar has gained popularity in the past few years as well. Coconut sugar is also called Coconut Palm Sugar. It is made from the sugary circulating fluid (sap) of the coconut plant.  

    This sugar is derived from the coconut palm tree and is touted as being more nutritious and lower on the glycemic index than sugar. Regular table sugar and high fructose corn syrup don’t contain any vital nutrients and therefore supply “empty” calories. Coconut sugar is touted as being a better option as it can contain some vital nutrients such as Iron, Zinc, Calcium and Potassium as well as antioxidants. The theory behind coconut sugar being lower on the GI index is that it contains a fiber called Inulin, which may slow glucose absorption and explain why coconut sugar has a lower glycemic index than regular table sugar.

    Cupid’s Concoction

    Cupid’s Concoction

    Feb 07, 2014

    ​Valentine’s Day is right around the corner, meaning it’s time to think about what to set for that table for two. Personally, I find nothing more romantic on Valentine’s day then staying at home for  a night of well-deserved conversation (comes hard to find as working parents) while Ray Lamontague is playing on Pandora radio. The table is set full of our favorite goodies including shrimp with sun-dried tomatoes on a bed of fettuccine, Kendall Jackson Vintner Reserve and dessert being chocolate molten cakes made in my heart-shaped ramekins. After all, isn’t the quickest way to anyone’s heart through his or her stomach?

    When planning that special Valentine’s meal, try to incorporate foods that have been known through history to have an association with romance. Below are foods that throughout the ages have associations with love and some even scientifically proven to be possible “aphrodisiacs.” Here are a few of the foods and possible ways to use them when planning dinner.

    Chocolate can be incorporated into most anything. For a great Valentine’s present try chocolate dipped bananas or strawberries as a dessert, or incorporate into a cocktail such as  a chocolate martini.

    Asparagus was thought to be a very powerful “love food” as three courses were served to the 19th century bridegrooms. Try asparagus glazed with olive oil and topped with truffle infused almond slivers for a side dish.

    Truffle’s secret is that they have a musky scent that tends to replicate the scent of the male pheromones. Truffle oil-infused almonds are great for a snack or use as a topping over a nice grilled tuna steak. 

    Champagne is often known as the “drink of love.” Here are some simple things to consider: 

    • Champagne vs Sparkling wine: Champagne receives its names as it is made exclusively in the Champagne region of northeastern France. All others are properly termed “sparkling wine”.
    • Methode Champenoise or Traditional champagne has an added second fermentation for added bubbly.
    • Dry, Off-dry or Sweet: A sugar-wine mixture called a Dosage added just before the final corking determines how sweet a Champagne will be. Brut is the driest – less than 1.5% sugar. Extra Dry is next, followed by sec, demi-sec and the sweetest- Doux at over 5% sugar.
    • Try champagne infused fruit for an appetizer or just the cocktail of at dinner.  

    Fiery peppers contain capsaicin that when consumed increased heart rate. It is also though that the deep red color of the pepper suggests love and passion. Try adding a lttle hot chili powder to a cup of hot cocoa for added flair and double the love.

    Click here for a recipe for that Valentine’s dinner for two. Try adding asparagus for an additional side and then dessert of choice.

    Fish: The Power Protein

    Fish: The Power Protein

    Jan 09, 2014

    ​Seafood is considered a true power food with heart health benefits such as reduced risk of cardiovascular disease, decreased triglycerides, increased HDL (good cholesterol), reduced risk of stroke and protection against sudden death from heart attack. Other health benefits show reductions in depression symptoms such as postpartum, as well as slowing the cognitive decline seen in Alzheimer’s disease.  

    A 3 ounce (palm size) serving of fish ranges from 80 - 200 in calories with salmon being the highest in calories, yet one of the richest in health benefits such as Omega 3. Fish makes for a great option for those trying to lose or maintain their weight due to its low calorie content and high nutritional value. For an easy and healthy dinner, try our recipe for Fool-Proof Baked Fish Packets. Since they are baked in foil packets, there's hardly any clean up! 

    Fish’s health benefits have not come without controversy; however, most dietitians feel the cost of not eating fish outweighs any potential risks. One area of controversy is the potential for mercury poisoning. The toxic effect of mercury seems most damaging during brain development, and thus, prenatal exposure is of greatest concern. The level at which mercury becomes toxic is not known during pregnancy. One study has shown that fish containing lower mercury levels among women of childbearing age yields substantial developmental benefits with few negative impacts. A study from the New England Journal of Medicine found that there were no clinically relevant adverse effects of mercury exposure on coronary heart disease, stroke, or total cardiovascular disease in U.S. adults.

    The recommendation for those concerned with potential high levels is to limit those fish highest in potential mercury to 3 or less servings per month. See below for a list of fish with generally high mercury levels:

    • Mackerel (King) 
    • Marlin
    • Orange Roughy
    • Shark
    • Swordfish
    • Tilefish
    • Tuna (Bigeye, Ahi)

    For more information on fish and mercury levels, view the consumer guide from the Natural Resources Defense Council. 

    Next time you are Cosentino’s Market, stop by the seafood department for fresh cuts of these power foods to start your year of right.

    New Year, New You

    New Year, New You

    Jan 02, 2014

    ​Every year we commit to that dreadful New Year’s resolution of setting goals we really don’t want to work on, and ending up with that same old result. A New Year's resolution is a commitment that a person makes to achieve one or more personal goals. A key element to a New Year's Resolution that sets it apart from other resolutions is that it is made in anticipation of the New Year and new beginnings.

    So, why do so many resolutions fail, but you still make the same ones year after year? Resolutions are just verbal commitments without signing on the dotted line. The key to making a successful resolution is to make a plan. To make a plan, use the SMART objectives which simply means making a resolution that is "specific, measurable, achievable, realistic and within a certain time frame."

    Let’s say I want to lose 50 pounds this year using a SMART resolution. To do so, I will run 4 days a week, work out at the gym three days a week, and meet with a dietitian once a month. The 50 pound goal is then further broken down into smaller goals of losing 1-2 pounds each week when weighing in at the gym.

    A food related resolution might be “I am going to eat healthier." This goal lacks specificity, so incorporate healthier habits by buying at least 5 different fruits/vegetables each week from Cosentino’s Market, aiming for 8 grams of fiber at breakfast, and meet with a dietitian to assess meal plans by March 1st.

    Since weight loss is a common New Year’s resolution, here are the "Top 10 Ways to Lose It for the Last Time" taken from Amy Newman Shapiro’s weight loss guide book called Lose It for the Last Time. These can help guide you with making those SMART goals:

    1. Focus on your behaviors, not the number on the scale (take a critical view of what drives you)
    2. Begin each day with breakfast (plan a week of breakfasts to stay on track)
    3. Plan your meals & snacks using the plate rule: ½ fruits & vegetables, ¼ lean protein and ¼ whole grain, complex carbohydrates (set aside a day for planning or use worksheet)
    4. Practice portion control (measure foods, use portion plates)
    5. Eat your meals & snacks at times that will help you avoid extreme hunger (set an alarm)
    6. Be aware of and follow hunger and satiety cues (use a hunger scale and record)
    7. Limit intake of foods high in fat and sugar (start analyzing & comparing food labels)
    8. Eat mindfully (time how long it takes you to eat)
    9. Integrate physical activity into your daily routine (join a gym or walking/running group)
    10. Think positively, respect your body and nurture your spirit (get a good book)

    Whether your goal is weight loss, running your first 5k, reducing your cholesterol or just feeling good about yourself, try using the SMART goal setting and the finish line will be within sight. Remember, you can find your Cosentino’s dietitian once a month in-store to ask your nutrition-related questions. Here’s to a healthy 2014!

    The Enthusiasm for the New Year

    The Enthusiasm for the New Year

    Dec 26, 2013

    ​Why is Champagne a drink for celebrations and used to mark special occasions? Is it just because it’s exclusive and iconic? According to the folks at Champagne-Expert.com:

    "The bubbly, light-colored wine has historically been associated with luxury and the parties of the royal courts and aristocracy of Europe," said Kolleen M. Guy, associate professor of history at the University of Texas at San Antonio and author of When Champagne Became French (The Johns Hopkins University Press, 2003). "Just the act of opening a Champagne bottle is enough to mark a celebration, and in some cases, the bubbling beverage isn’t even consumed during the festivities," Guy said.

    But it’s not is not just popping the cork and toasting as the clock strikes midnight on New Year’s Eve. It is also history. The tradition of drinking champagne to mark celebrations originated in the royal courts of Europe prior to 1789, where the expensive drink was viewed as a status symbol. Per Guy, "Royalty loved the novelty of sparkling wine. It was said to have positive effects on women’s beauty and man's wit."

    Today, Champagne is often used to commemorate joyous occasions, from smashing bottles against a ship before its maiden voyage to throwing champagne glasses on the floor at Russian weddings.  "In a secular society, we want to mark both the joy and sanctity of the occasion," Guy said. "Champagne does this symbolically, but also visually, since it overflows in abundance and joy."

    Cosentino’s Market stocks a variety of fine Champagnes, as well as many other sparkling wines like Cava, Prosecco, and domestic sparkling wine brands such as Schramsburg, Domaine Chandon, Gloria Ferrer, Mumm, J Vineyards, and Korbel. Visit our liquor and wine department today for your New Year's celebration. 

    Do Unto Others

    Do Unto Others

    Dec 20, 2013

    ​Consider the golden rule, “Do not do to others that which we do not want them to do to us,” as you plan your holiday gifts for family and friends. This holiday season, give the gift of health to family & friends as almost two-thirds of Americans are overweight, and more than half are not getting the recommended amount of physical activity. After all, you love these people and want to see them for many more holidays to come. Below is a list of some fun yet healthier holiday gifts.

    • Give them the rainbow with a bright and colorful fruit or vegetable basket. Cosentino’s Market has prepared fruit baskets, or you can make your own. Aim for a variety of colors that will provide nutrients to help keep those pesky winter bugs under wraps, and yet keep calories down to prevent ‘holiday heavies’.
    • Healthy Snack Jar - Make a variety of your own 100-calorie packs including dried fruits & nuts, pretzels, raisins, or popcorn. This is a great gift for co-workers, or pair with a holiday classic movie for a family gift. 
    • “Gift Certificate” for a homemade meal. You could promise to make a complete meal, or make one healthy treat a month, for the gift that keeps giving. Great gift for a new Mom, college kid returning to school or possibly the bachelor on his own. 
    • “No-Salt” Seasonings or Sweet-tasting spices - Give the gift of flavor as well as health by making your own blend of seasonings. Herbs and spices come with an additional health benefit as these tend to boost the immune system, protect from cancer and improve memory. The low sodium will help those with blood pressure problems or individuals trying to reduce their salt intake. Beware that some herbs & spices may have added sodium, so be sure to read the food label. 
    • It’s Christmas in Kansas City! Make your own basket of local favorites: Roasterie coffee, Green Dirt Farm cheese, Shatto milk, Christopher Elbow chocolates, Mohammed’s Hummus, Cooper's Honey, or Bread of Life Bakery bread. This is a great idea for those relatives or friends visiting from out of town. 
    • Fitness basket - A recommended walking goal is to build up to an average of at least 10,000 steps daily. Pedometers or fuel bands, such as Jawbone Up or Fitbit, are great tools to help you keep track of activity levels. For those aiming for a fitness goal, try a gift certificate for a personal trainer or a fun workout video. You can also find a local hiking & biking trail map for the KC metro area for the avid outdoors person. 
    • Sleep Satchel - How many times has one heard someone say, “If I could just get one good night of sleep?” Natural remedies that can help with a good night’s rest are almonds, pumpkin seeds, Tart Cherry juice, or Sleepytime tea. Lavender spray or soap can help ease stress and relax one for sleep. 

    As you check off your Christmas list, consider one of these healthier options. Merry Christmas and Happy Holidays from your Cosentino’s dietitian!

    The Elegance of the Main Course

    The Elegance of the Main Course

    Dec 18, 2013

    ​Traditional Christmas Dinner entrees such as Roast Turkey, Glazed Ham, or Prime Rib have always been the most popular main course selections for home entertaining – and you can count on Cosentino’s Markets to have the finest quality and selection available. 

    But what about the more adventuresome folks who want to start their own tradition? That’s where our experienced team of meat professionals can really make the difference. Why not consider a beautiful Roast Duckling? Or, how about a Cornish Game Hen or the delicate flavor of Quail?

    Still haven’t got your taste buds going yet? Or, you need something a little over the top? Consider a custom-made Crown Roast of Pork, or a Beef Wellington, or rack of Lamb. Stop by, or call, and we will help you put it all together. 

    The Joy of Scratch Made

    The Joy of Scratch Made

    Dec 17, 2013

    ​One of the joys of the Holiday Season is the tradition of making treats like jellies, candies and cookies – and then sharing the bounty with family and friends. Our family gets together for a fun-filled day of making and baking, with lots of laughter and lots of cleaning up! 

    We love the time together, but the best part is packaging everything and then sharing with others. We can’t share the cookies with everyone, but we can share a recipe for Cranberry Pistachio Biscotti that we all love. You can count on Cosentino’s Market to have all the ingredients you need to make you favorite holiday treats. 

    “W-W” for Weight Loss

    “W-W” for Weight Loss

    Dec 12, 2013

    ​Losing weight is easy, right? It is purely a matter of willpower and wits (W-W). If losing weight is so easy, why does it continue to be an epidemic the United States can’t get its grasp on? More than 1/3 (37.5%) of United States is considered obese. Within this obesity epidemic includes obesity-related conditions such as heart disease, stroke and Diabetes. The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars, and the medical costs for people who are obese were $1,429 higher than those of normal weight. Losing weight can have a significant impact specifically on such conditions as Diabetes. Even though November was the month for Diabetes awareness, let’s continue discussing the impact weight can have on diabetes management.

    Many times, when one is diagnosed with Diabetes, they go gangbusters ready to lose weight, exercise, take medications without ever missing a dose, and check blood sugars religiously. However, managing Diabetes and losing weight is a lifestyle change that must be manageable. Jill Weisenberger, MS RD CDE has created a Diabetes Weight Loss Week by Week guide to fill the in gaps with knowledge, strategies, skills, self-confidence and feedback. 

    As we are in the middle of a festive season you probably say, “There is no way I can manage my Diabetes during the holiday!” It will be more of a challenge, but it is doable. Follow these tips to help you stay focused:

    1. Continue to set goals throughout the holiday season. For example, I will only allow myself one slice of Grandma’s pecan pie or I will exercise once a day even if I can only get in 5 minutes.
    2. Eat. Yes, I said to eat! Eat smaller meals more frequently, so you will avoid over indulging at one meal that can equal your days’ worth of calories or more. As your blood sugar drops, your body becomes physically hungry and increases your appetite. Try an easy wrap made with Tumero’s Low-carb tortilla, Laughing Cow cheese and lean turkey from the deli. 
    3. Get complex. Remember to eat complex carbohydrates that you can find at Cosentino’s market.  These will keep your appetite at bay as well as keep your blood sugar stable since they are slow to digest. How about a barley & brussel sprout side dish, or quinoa with sweet potatoes and cranberries?
    4. Drink up, and no, not the spiked eggnog. During the holiday season, it is easy to become dehydrated. This can be a double-edged sword for those that have diabetes. Dehydration can increase appetite as well as lead to a dangerous condition called diabetic ketoacidosis or hyperosmolar hyperglycemia. So, reach for the water!
    5. Be prepared. As you run those long holiday errands, it is easy to skip meals or grab fast food. To curb this, keep meal replacement bars, drinks or other nutritious snacks in your car or purse. Cosentino’s Market has an array of Diabetic friendly snack bars to pick up for your convenience as well as a variety of sandwiches, salads and hot entrées on a daily basis.

    After surviving the holidays, re-evaluate your short and long term goals. Maybe treat yourself to a cooking class to learn how to make lower carb yet tasty meals. Invest in a personal trainer that can guide you through those weight plateaus.  Or, take some time to find the new you by exploring Kansas City! Whatever your weight loss plan is, make sure it’s healthy and consult with your doctor should you have any questions. 

    Article by: Rebecca McConville M.S., R.D., L.D., C.S.S.D. 

    ​Beware of BLTs

    ​Beware of BLTs

    Dec 05, 2013

    November and December are months of holidays and being surrounded by a bounty of goodies, but just beware of too many BLTs …“bites, licks and tastes”. This festive feasting can be troublesome to those living with diabetes. The American Diabetes Association recognized November as American Diabetes Month, but you should be aware of the statistics all year round. For instance, they point out that:

    • Nearly 26 million children and adults in the United States have diabetes.
    • Another 79 million Americans have prediabetes and are at risk for developing type 2 diabetes.
    • The American Diabetes Association estimates that the total national cost of diagnosed diabetes in the United States is $245 billion.

    To combat issues during the holidays, the first thing you need to do is create your OWN plan. Since everyone’s diabetes needs are unique, the plan should be individualized. The Complete Diabetes Organizer: Your Guide To A Less Stressful and More Manageable Diabetes Life by Susan Weiner RD CDE and Leslie Josel makes managing your diabetes easier with tips on getting started. Weiner and Josel recommend getting supplies in order, keeping a diabetes friendly stocked pantry, managing while at work, organizing medical paperwork, creating a travel guide, and having a plan to tackle the holiday madness that is right around the corner to prevent repercussions health-wise.

    Another way to keep yourself in check is to use a schedule allowing you time to check blood sugars. Or, while baking, go for a short walk instead of staying in the kitchen and being inclined to nibble. Also, one of the biggest mistakes at the holidays is skipping meals. Keeping meals consistent will help prevent hypoglycemia for those on insulin or particular oral hyperglycemic agent. Store high fiber and high protein snacks such as Kind, Kashi Go lean, Lara or Luna Bars around to keep your blood sugar stable and you less inclined to over indulge at a holiday meal. You can find a great variety on the shelves at Cosentino’s market. 

    Diabetes can be manageable with planning and utilizing valuable resources along with skills learned from a well-rounded diabetes education program. Remember that the key to maintaining your diabetes is planning for the long haul as this is a lifestyle change.

    Article by: Rebecca McConville M.S., R.D., L.D., C.S.S.D.

    Wine Nouveau

    Wine Nouveau

    Nov 19, 2013

    ​Are you tired of your cousin’s bottle of Beaujolais Nouveau? This year, surprise the family with something for everyone - wines as diverse as the festive spread.

    Every third Thursday of November, Beaujolais producers race to release Nouveau to European tables. Beaujolais Nouveau, with its lighter, fruitier style and aromas of bubblegum and banana, is intended to offer a preview of the newest vintage, not pair with the most American of feasts. As a holiday based on the dinner table, Thanksgiving deserves wine vinted for a symposium. So, how do you find the perfect wine for mom’s secret stuffing?

    Luckily, Cosentino’s Markets offer a unique wine collection. A wine store with incomparable variety and convenience rests inside your local market. Their prices and selection make it effortless to grab the perfect pairings while covering all your Thanksgiving shopping. See below for a few of the wonderful wines you can find at Cosentino's and pair with your family feast this year:

    The Classic - White Burgundy

    You can keep grandma in her comfort zone by offering Chardonnay. The bonus? Old World Chardonnay tends to have a healthier backbone of acid and more nuanced oak, the complement for turkey’s roasted richness, butter and spices. Recommendation: Domaine de Chazelles, Vire-Cleese, 2011

    Expressionism - Gewurztraminer

    The “spice” grape is a great accompaniment to the dinner table, and the ideal fieriness for the sister who never ventures past Moscato. This dry, distinctively aromatic white wine expresses a fuller body, palate-cleansing freshness, and a savory finish in Alsace. Since the house is bursting with a potpourri of nutmeg, melting butter and simmering cranberries, your wine should show expression too. Recommendation: Trimbach Gewurztraminer, Alsace 2011

    Art Deco - Rosé

    Thanksgiving brings a wide variety of not just food, but company and stress. Inevitably, mom will be the one to step in and referee the melee. Why not offer her a rosé, the perfect go-between for the glue holding the symmetry together? Rosé contrasts the structure of a red wine and just a hint of tannin with light, bright aromas and crisp fruit. Recommendation: Domaine Laporte “Le Bouquet” Rosé, Loire 2012

    A New Take on Modern - Ribera del Duero

    For red, think agile. The most discerning of dads will appreciate the dark berry, mellow spice and tobacco from Tempranillo. The softer tannins and rich finish won’t overwhelm the gravy or the turkey like a Cabernet, but allow you to offer a red with muscle. Peter Sisseck’s Psi is produced by resuscitating what modern winemaking has become by changing the perception of Spanish wine. Overall, Ribera del Duero is a versatile red. Recommendation: Domino de Pingus “PSI,” Ribera del Duero, 2010

    Since Cosentino's has a wide selection of unique wines, you truly can find something for every taste. So, this holiday season, try a new wine and enjoy your Thanksgiving feast with family and friends.

    Article by: Jared Corbin - Member, Guild of Sommeliers; Head Waiter, The American Restaurant

    Squash It

    Squash It

    Nov 12, 2013

    ​Fall means jacket weather, fall festivals, tailgating before the Chiefs game, and excitement of the Holidays right around the corner. However, many times the bounty of fall & winter is overlooked as the summer produce dwindles. Here are the “stars” of fall & winter season: apples, Brussels sprouts, celery root, cranberries, fennel, grapefruit, Jerusalem artichoke, kale, parsnips, pomegranate, pumpkin, sweet potatoes and winter squash. Today I would like to feature one of the winter squashes, acorn squash. 

    A one cup cubed and cooked serving has 115 calories, 30 grams carbohydrate, 2 grams of protein and a whopping 9 grams of fiber. Acorn squash is naturally fat free and cholesterol free. Also, foods that are harvested in Fall tend to be higher in antioxidants such as vitamins A, C, B6, and Thiamin which can help prevent cold and flu illnesses. Minerals that are especially high in acorn squash are magnesium, potassium, manganese and iron. One powerful compound in winter squash is beta-cryptoxanthin, a pigment that exerts a protective effect on the lungs. Other phytochemicals in acorn squash are beta-carotene, lycopene and lutein. 

    Acorn squash has a distinctive flavor that can be accentuated with basic salt and pepper, or for those limiting sodium, try ground celery seed. A simple recipe is to cut squash in half, remove the seeds with a spoon, and then cut in half again. Place skin side down on a baking dish; add butter or canola/olive oil, salt, and pepper then place in the oven at 400 for about an hour or until the flesh is tender. You can simply serve in the skin itself or scoop out the flesh. 

    When shopping for acorn squash choose one that is heavy for its size. Avoid any soft spots or cracks. Store your squash in a cool, dry area as acorn squash can stay fresh for up to 3 months. 

    Suggested ways to use Acorn squash:

    1. Roasted with root vegetables:  Lightly coat squash, Brussels sprouts, carrots, potatoes and onions with extra virgin olive oil and seasonings of your choice. Roast at 350 degrees until you can stick a fork through the vegetables or to your liking of tenderness. This dish makes for a great low calorie side with lots of color to enhance that Thanksgiving table.

    2. Soup. Try making cream soup out of the squash and serve in hollowed-out squash halves. Save the seeds to toast and garnish on the top for an extra kick.

    3. Pasta. You can make a squash based sauce that is rich in flavor, or you can add thinly cut squash strips to your pasta for lower calories and lots of flavor. 

    4. Stuff It. Try stuffing your squash with quinoa and cranberries.  

    5. Dessert. Satisfy your sweet tooth with acorn’s squash natural sweetness. Brush the top lightly with butter then sprinkle cinnamon, nutmeg and sugar on the top. You can either place on the grill and or bake in the oven. If choosing to bake in the oven, place under the broiler at the end for just a few minutes to get a caramelized topping.

    Next time you visit Cosentino’s Market don’t forget to grab a squash for an extra special dinner. 

    Meatless Mondays

    Meatless Mondays

    Nov 04, 2013

    ​Meatless Mondays

    Meatless Monday is an initiative to promote going without meat consumption for just one day a week. This campaign is in association with John Hopkins’ Bloomberg School of Public Health, however they are not the originators of the movement. Presidents Wilson, Truman and Roosevelt urged Americans to go one day a week without meat during both World Wars in an effort to conserve food for the military.

    Going meatless has been associated with the following health benefits: reduced cancer risk, decreased obesity, decreased risk of Type 2 Diabetes, reduced heart disease, and increased longevity. Not to mention the environmental impacts of reducing the carbon footprint, minimizing water usage and reducing fossil fuel dependence.

    Sharon Palmer, RD, a dietitian well known for making the center of the plate plant-based, has released her new book the Plant-Powered Diet. The book explains how to start a lifelong eating plan for achieving optimal health, with 75 plant-based recipes and a 14-day plan to get you started in the right direction. Below are some tips from the book to get you going:

    1. Start the day off right with adding veggies to your breakfast. Incorporate as many veggies as possible to your morning omelet. Or, add walnuts to a bowl of hot oatmeal.
    2. Join the meatless bandwagon by going meatless one day a week. This is easy to do with a breakfast bowl of mixed nuts & berries, lunch of a leafy green salad with edamame & tofu, and meatless chili consisting of kidney beans and quinoa for dinner.
    3. Shop by first focusing on vegetables and fruit being the key part of the plate. Myplate© encourages ½ plate fruits & vegetables, ¼ lean protein and ¼ starches.
    4. If you eat meat, use it as a seasoning by cutting how much you use in a recipe, or buy a single portion of a meat spreading it through the whole meal.
    5. Stock a plant-based pantry by keeping quinoa, couscous, farfel, barley and other whole grains as well as dried beans/peas and nuts for a protein alternative.
    6. Get cooking and get creative by trying a new recipe each week. Use your Meatless Mondays to experiment with new vegetarian recipes. Buy a vegetarian cookbook, follow a vegan Pinterest board, or try one of the 75 recipes included in the Plant-Powered Diet. One of my favorites from Sharon is Savory Shitake Bowl with Kale and Brown Rice.
    7. Try ethnic flair by being a recipe copycat. Mexican, Thai, Indian and Vietnamese restaurant do vegetarian very well with intense spices and herbs coupled with lots of veggies.
    8. Keep it simple by merely adding vegetables to casseroles, lunch wraps or side dishes that won’t take too much time. For example, next time you make burritos swap out the hamburger for black beans with salsa.
    9. Dust off the crockpot by making a vegetable stew with root vegetables and barley. Crockpots are a busy person’s best friend. 

    And, of course, keep coming to Cosentino’s for your selection of locally grown produce as well as a great selection of grains to load up your meatless pantry.

    ​Get your POP - Power of Pomegranate

    ​Get your POP - Power of Pomegranate

    Oct 11, 2013

    The power of pomegranates has been known for centuries. Chinese medicine has used these vibrant fruits for their role in longevity and fertility, and European medicine has used the fruit to fight intestinal parasites and promote overall well being. They were even thought to be the sinful fruit in the Garden of Eden as the Persians believed it was actually the pomegranate picked by Eve, not an apple.

    So, where does their power come from? Pomegranate juice is high in three different types of polyphenols, a potent form of antioxidants. The three types - tannins, anthocyanins, and ellagic acid - are present in many fruits, but fresh pomegranate juice contains particularly high amounts of all three. The amount of antioxidants per serving trumps what is in red wine or green tea. Pomegranates are high in vitamin C, potassium and are good for weight loss with only 80 calories and 5 grams of fiber per ½ cup serving of seeds. 

    The high amounts of polyphenols are the reason pomegranate consumption is linked with a decreased risk of prostate, lung and various other cancers. Pomegranates have also been associated with improving heart health by decreasing LDL cholesterol, the “lousy” cholesterol known for its plaque formation when oxidized. In addition, the components of pomegranate act like aspirin by becoming a blood thinner to prevent clot formation. Researchers have also touted that it can increase oxygen delivery to the heart muscle.

    Not only are pomegranates wonderful for your health, they also taste great in salads or desserts. Try pairing pomegranates with olives (yes even in those martinis), bruschetta, red pepper hummus, or in a drink of your choice. Since some are hesitant to purchase pomegranates because they are not sure how to eat them, here is an easy method of preparation:

    1. Cut off the crown then cut the pomegranate into sections,

    2. Place the sections in a bowl of water, and then roll out the arils (juice sacs) with your fingers. (Discard everything else)

    3. Strain out the water then eat the arils whole, seeds and all.

    Once you have a knack for preparing your pomegranates, try out these tasty recipes for Pomegranate Vinaigrette and Chicken with Pomegranate & Walnuts

    Note from Rebecca McConville M.S., R.D., L.D., C.S.S.D. - A word of caution: Pomegranate juice appears to interfere with certain medications much as grapefruit juice does. Make sure to consult your doctor should you have any questions. 

    To be or not to be … Gluten Free?

    To be or not to be … Gluten Free?

    Oct 04, 2013

    ​It is reported that as much as 30% of the adult population has decided to go gluten free including famous names such as: Gwyneth Paltrow, Rachel Weisz, and Jenny McCarthy; yet only 1% of the population has been diagnosed with Celiac disease. 

    Gluten is a protein that is found in many grains, including wheat, rye and barley with a lesser extent in oats. It's found in most bread, cereals, pastas and many processed foods. Many people feel better going gluten free merely because they have decreased processed foods or restricted foods they tend to over indulge on. When one decreases processed foods, they decrease inflammation in the body that results in a fluid loss giving short-term weight loss. 

    For those that have celiac disease, gluten avoidance is a must. Celiac disease (CD), also known as celiac sprue or gluten-sensitive enteropathy, is actually not a food allergy, but is a genetically linked autoimmune disorder. CD interferes with the small intestine’s ability to absorb nutrients found in food; resulting in damage to the small intestine. Some people may not have a diagnosed CD; however, they do have some sort of intolerance. For those that question gluten intolerance, try going gluten free for a period of time and monitor symptoms. Restrict only one food at a time so you are sure which is directly responsible for symptoms whether GI discomfort, inflammation, skin rashes or fatigue. 

    Going gluten free can actually cause harm if not done correctly. Foods that contain gluten are typically higher in fiber, B-complex vitamins, calcium, phosphorous and zinc. Many gluten-free products are lacking in these important nutrients and tend to be more expensive than their gluten-containing counterparts. There are naturally gluten-free grains to incorporate in the diet such as: amaranth, buckwheat, corn, millet, quinoa, rice/wild rice, sorghum or teff. Oats are inherently gluten-free, but are frequently contaminated with wheat during growing or processing. Several companies like Bob's Red Mill, Hodgson Mills, GF Harvest (formerly Gluten Free Oats), and Gifts of Nature currently offer pure, uncontaminated oats. 

    Other options for gluten free recipes are: nuts, arrowroot, beans, chestnuts, potato, soy and tapioca, all of which are gluten-free. Some of these ingredients make delicious healthy breakfast cereals and side dishes, while others are ground into flours for flavorful baked goods such as pizza, desserts, and breads.

    For those that do have CD or a gluten sensitivity, check out Cosentino’s Market gluten free section as well as their selection of naturally gluten free grains throughout the store. Be sure to read food labels carefully as there can be hidden sources of gluten. You can subscribe to Gluten Free Living and look up suspicious foods. Or, try one of the many free phone apps such as Fooducate or Shopwell that can scan barcodes for gluten containing items. 

    Some good news for consumers is that by August 2014, food makers will be required to meet a 20 parts per million FDA standards before they can put a gluten-free label on a packaged product. 

    Please check with your physician before beginning a gluten free diet to make sure there are not any underlying medical conditions that could be contributing to your symptoms. Many dietitians including myself feel “why go gluten free if you don’t have to be?”

    Article by: Rebecca McConville M.S., R.D., L.D., C.S.S.D.

    ​An Apple a Day

    ​An Apple a Day

    Sep 27, 2013

    The health benefits of apples have been known since medieval times. The old English saying, "Ate an apfel avore gwain to bed makes the doctor beg his bread," is where we got the saying today: "An apple a day keeps the doctor away." 

    Nothing is more symbolic, and gets you in the mood for fall, than the bounty of apples. There are around 100 varieties of apples grown commercially; however, only 15 make the majority of production. Each variety has its own characteristics, but, nutritionally speaking, all apples carry the same great health benefits. See the list below for a few of the great health benefits that come from an apple a day.

    • Apples whiten teeth by stimulating saliva in the mouth and reducing tooth decay by lowering levels of bacteria.
    • The risk for Alzheimer's is reduced because apples increase a neurotransmitter called acetylocholine.
    • Cancer risk is reduced through an apple’s flavonoids, as well as a particular compound found in the peel called triterpenoids, a potent anti-growth acid in tumor cells. Also, the extract of whole apples has been linked to reducing the size and number of mammary tumors in rats.
    • Apples contain soluble fiber which binds to fats and blocks absorption helping to lower cholesterol.
    • Heart health is increased because apples help reduce the accumulation of cholesterol-rich plaque in arteries. The phenols in apple skin help to prevent entry of cholesterol that could solidify on the walls of the arteries.
    • Gallstones are prevented as well since cholesterol is reduced in the bile that can solidify to make gallstones.
    • Apples make digestive difficulties a think of the past. They ease constipation by extracting water from the colon to help keep things moving along. Also, they improve diarrhea by absorbing excess water from the stool.
    • The immune system is strengthened with an antioxidant called quercetin which stimulates and strengthens the immune response especially when you’re under stress.

    When shopping for apples, keep in mind that portion sizes can vary greatly for an apple should be about the size of a tennis ball. Also, keep apples in the refrigerator because they can last for weeks. Or, store them in a cool basement by wrapping each apple individually with newspaper and placing them in a cardboard box.  

    For guidance on which apple is best to use in a recipe, see this handy usage chart with great suggestions. Or, try out this fun recipe we enjoy. As always, make sure to enjoy the local variety and delightful flavors of apples from your Cosentino’s Market.

    Waste Not, Want Not

    Waste Not, Want Not

    Sep 12, 2013

    Despite the fact that our farm resources use 10 percent of the total U.S. energy budget, 50 percent of U.S. land and 80 percent of freshwater consumed in the United States, a startling 40 percent of this food is wasted. Considering the tough economic times we face today, it is irresponsible to be throwing out $165 billion each year worth of uneaten foods. The National Defense Council reports, “the uneaten food ends up rotting in our landfill creating the single largest component of U.S. municipal solid waste where it accounts for a large portion of U.S. methane emission.”

    This concern prompted chef Mary Rolph Lamontagne to create the recipe book EATS: Enjoy All the Seconds with 135 recipes maximizing ways to cut, puree, poach, or freeze various fruits to take full advantage of their flavor. Roast, steam, bake, braise, sauté, or grate 15 different vegetables to reinvent them into other recipes. “Wanting to eat diverse meals but not wanting to waste leftovers are no longer mutually exclusive,” said Mary Rolph Lamontagne. “I wanted to show people how easy it can be to eat well and reduce waste.”

    So what do you do with that half of squash you didn’t use or when you realize you bought more fresh fruit than one could consume in a week before going bad? Below are some tips from EATS for maximizing & reducing waste of fresh produce.

    • Bell peppers (rich in lycopene & Vitamin C) can be frozen whole without blanching or kept in jars with an oil dressing of garlic and fresh herbs.
    • Spinach (full of lutein & zeaxanthin) can be frozen by removing leaves from stalks and blanching briefly in boiling water before transferring to ice water then store in sealed containers in the freezer.
    • Beetroot (known to improve sports performance & lower blood pressure) will keep from bleeding by twisting the greens off rather than cutting before storing in the fridge. Keeping the ends on the beetroot covered will help with unwanted bleeding that can stain your fridge, or worse your clothing.
    • Bananas (help to reduce nicotine in the body) should be purchased when 75% yellow with green at both ends. Keep bananas on their own to prevent their ethylene gas from ripening other fruits.
    • Peaches (loaded with Potassium, Beta-carotene, & Vitamin C) can be peeled, sliced, placed on a baking tray, frozen and then stored in a sealed freezer bag for up to 6 months. Frozen peaches are a perfect addition to that morning smoothie.

    Be sure to follow what is in season and stock up on Cosentino’s Market local produce by using simple tips for storage. These tips will help you enjoy the goodness and health of produce year round. 

    Brown Bag it the Healthy Way - How to Pack a Lunch

    Brown Bag it the Healthy Way - How to Pack a Lunch

    Sep 05, 2013

    In 2012 it was projected that 50% of the workforce spent close to $2000 on lunches every year. Men under the age of 35 are likely to spend the most eating out for lunch. Some statistics show 60% of the workforce doesn’t ever bring their lunch to work and either relies on eating out or not eating at all. Packing your lunch not only helps save your wallet but it also helps save your waistline. Lunch is an important meal as it keeps your energy up, mind focused and calories balanced. Below are some easy tips to have a delicious, nutritious yet balanced lunch.

    1. Start with a complex starch by looking for higher fiber bread products such as: Orrowheat sandwich thins/Pocket thins, Tumaro’s tortilla (featured tortilla for in-store presentation), Mission Carb balance tortilla, or Sara Lee Delightful bread. Make a loaded baked potato or sweet potato with chili, broccoli or salsa. Use beans for a base and make your own Chipotle bowl burrito.
    2. Power up with protein by looking for lean, low fat choices. Start with lean deli meats from Cosentino’s Market deli. Laughing Cow cheese makes a great low calorie spread for sandwiches or wraps. Go meatless by mashing black beans or hummus with avocado or salsa on a wrap. Next time you are at Cosentino’s try their already prepared tofu salad as a side dish.
    3. Fill up with fruits and veggies. The new pocket breads are great for stuffing as many vegetables as possible to help get your 4-5 servings needed daily. If you don’t like raw vegetables try Jolly Green Giant individual vegetables or steam pouch veggies. Vegetables are a forgotten yet important piece of lunch.
    4. Stock your snacks to prevent those midday munchies and cravings. As early as 2pm the body begins repairing and blood sugar drops. When there is a drop in your blood sugar this leads to hunger and if ignored can have that vending machine with the M&Ms calling your name. Snacks should be 150 calories or less with at least 3 grams of fiber.
    5. Hydrate by packing plenty of fluids or always keeping a bottle with you. I encourage clients to write times on their bottles to make sure they are staying adequately hydrated throughout the entire day.

    Below is a grocery guide to help you plan out and pack your lunches. If you still find that you don’t have the time or if you desire convenience, Cosentino’s Market has plenty of already made healthy lunches to go.

    Getting to Know Our Neighbors: Belfonte

    Getting to Know Our Neighbors: Belfonte

    Sep 03, 2013

    ​At Cosentino's, we pride ourselves in supporting local Kansas City companies and encouraging others to buy local. This week we caught up with David Belfonte, Operations/Sales Manager at Belfonte, about his family's famous ice cream and dairy. Buy Local. Buy KC.

    How did the idea for the company come about? How did you start? When did you start?

My father, Sal Belfonte, had been a dairy products distributor in the Kansas City area since 1972. During that time, he noticed that there were very few national ice cream brands along with limited flavor selections available in Kansas City. In 1981, he began looking into the possibility of manufacturing our own ice cream, and in 1985 that dream became a reality.

    I originally planned on becoming an electrician; however, my Dad needed help at his dairy distribution company.

    I started full time with the company in 1979 after graduation from high school. Prior to that, I had worked summers loading dairy trucks.

    What does being a local company mean to you?

Being a local company gives me the feeling of being a true part of Kansas City. I’m proud to be a Kansas Citian. We have so many wonderful companies based in Kansas City, and I do my best to support them.

    Why did you decide to start your company here?

Our family was raised in Kansas City.

    What local traditions do you take part in?

    I personally attend opening day at the Royals every year. As far as our company, we participate in numerous charities and events each year including Jazzoo at The Kansas City Zoo, The Dream Factory’s Make A Wish Foundation, Susan G. Komen’s Race For The Cure and PrepKC to name a few.

    What makes you different?

    As far as locally, we are the only ice cream manufacturer in Kansas City. On the manufacturing side, we make our ice cream “the old-fashioned way” using vat pasteurization (which is a much slower process than the current process used by the national manufacturers).

    What is the process like creating a new product?

    We start by looking at the national trends on new flavor offerings. From there, we make sample batches and use our family/employees as taste testers before launching a new flavor to market.

    What advice do you have for people wanting to start a local business?

    First and foremost, love, believe in, and be 100% committed to your product/business. Secondly, choose the right demographics for your product/service offering. Importantly, be involved in your community!

    Royals, Chiefs, or Sporting KC?

Love them all! I also enjoy our local teams…high school sports, college sports, Missouri Mavericks, T-Bones Baseball, etc.

    Where was the last local restaurant you ate at?

That’s a tough question! I eat out quite frequently, it’s hard to remember!

    Where was the last local venue you caught a show?

Northglen Theatres

    What local offering have you wanted to try?

I’ve always wanted to go snow skiing in Weston.

    What do you think is Kansas City’s best-kept secret?

The Kansas City Zoo – the expansion and renovation at the zoo has been amazing! Food wise, Topsy’s cheese popcorn!

    What are two thing you have on your Kansas City bucket list?

    Revisiting the Nelson Art Gallery, and the Kansas City Museum. As I age, I become more interested in the history side of things.

    Getting to Know Our Neighbors: Campo Lindo

    Getting to Know Our Neighbors: Campo Lindo

    Aug 27, 2013

    ​At Cosentino's, we pride ourselves in supporting local Kansas City companies and encouraging others to buy local. This week, we talked with Carol and Jay Maddick at Campo Lindo Farms. Buy Local. Buy KC. 

    How did the idea for the company come about? How did you start? When did you start?

    Jay and I had purchased our farm and ran a 100 head cow/calf herd. I worked in Lee’s Summit (Pfizer Animal Health) while Jay took care of the farm.  When Brandon (our son) was born in 1995, I told Jay that I really wanted to be able to stay home to raise him. We began looking at ways to be able to make a living off our 285 acres (very small farm by today’s standards), and since I am from Chile and grew up eating (and loving) grass-fed beef, we decided we would try to raise and direct market healthy, home-grown beef.  We read a book that said that a good way to get people to come out and try grass fed beef was to sell them a good chicken. So, we decided to raise 300 pastured chickens that summer, and then sell beef to the customers who came out to buy them.

    Customers came back, but they didn’t want our grass-fed beef, they just wanted more chicken!  So we decided to concentrate on growing the best chickens and eggs that we possibly could.

    What does being a local company mean to you?

    Being local is very important to us. First of all, we believe that a local food system is vital for the wellbeing of everyone involved because it’s fresher, more efficient, and gives people the opportunity to really know where their food comes from.  Campo Lindo Farms grows food for Kansas City. We’ve been asked about supplying product to other markets, but we truly believe that staying local, really local, is important.

    Why did you decide to start your company here?

    Jay grew up in North Kansas City (went to high school there) and after we were married, we moved back to this area. We truly believe that our business would not have succeeded in many other cities. When we began eighteen years ago, the “food movement” that is so prevalent today was just beginning, and Kansas City was way ahead of the curve even at that time.

    What local traditions do you take part in?

    One local tradition that we take part in every year just took place last weekend. The Food Now event, put on by local chefs and local farmers to benefit several area not-for-profits is something that we’ve donated to each year. (This year it benefited the Food Conservancy, the Greater Kansas City Food Policy Coalition, and the Dream Factory.) We are also supporters of Harvesters, having donated both chicken and eggs for their distribution.

    What makes you different?

    First of all, we truly are a family farm. Our kids grew up working with us, and although they are growing up and moving on, they have been an important part of everything we’ve done. Also, we are very unique in that we grow, butcher and deliver our chickens ourselves. We actually have a USDA inspected plant right here on the farm, and we hand eviscerate the birds in the old fashioned way.

    I might also mention the note in our egg cartons as something that makes us unique. When we first began selling eggs through grocery stores, I really missed the connection I’d had with people coming out to the farm to buy eggs… I knew about their life and they knew about what was going on here at the farm.  I decided to try to keep at least part of that connection going by putting a little “hello note” inside the cartons with what it going on around the farm. It also gives me the ability to say thank you each week to those who choose our products.

    What is the process like creating a new product?

    We didn’t really create a new product, we more or less went back to an old product! One of the things I most often hear from people who eat our chicken is “this is the chicken my grandma used to make!”. I take that as the utmost compliment.

    What advice do you have for people wanting to start a local business?

    Go for it! It is hard, hard work but the people you meet along the way, and the lessons you learn about yourself and others, are invaluable.

    Royals, Chiefs, or Sporting KC?

    Sporting KC!!

    Where was the last local restaurant you ate at?

    Local Pig. Delicious cheeseburger!!

    Where was the last local venue you caught a show?

    We planned on attending Food Now but were unable to at the last minute. It’s been a while because we don’t get out much, but it was probably a “Meet the Farmer” Dinner at Blue Bird Bistro. YUM!

    What local offering have you wanted to try?

    We use a lot of local products so this one is tricky… Perhaps another flavor of Boulevard beer?

    What do you think is Kansas City's best-kept secret?

    Some of the old buildings that we drive around and not even notice day to day. KC has a really neat history, and there are some amazing old homes and buildings.

    What are two things you have on your Kansas City bucket list?

    Visiting the World War I Memorial Museum and going to a Shakespeare in the Park show.

    Getting To Know Our Neighbors: Boulevard Brewing Co.

    Getting To Know Our Neighbors: Boulevard Brewing Co.

    Aug 13, 2013

    ​At Cosentino's, we pride ourselves in supporting local Kansas City companies and encouraging others to buy local. This week, we talked all things beer with John McDonald, Founder and President of Boulevard Brewing Co. Buy Local. Buy KC. 

    How did the idea for the company come about? How did you start? When did you start?

    During a trip to Europe in the mid ‘80s, I fell in love with bold, full-flavored beers. I couldn’t find the same styles here in the U.S., so I started homebrewing. My hobby quickly became a passion. I put my carpentry business on the back burner to start a hometown brewery for Kansas City. In 1988, I started construction at 2501 Southwest Boulevard, and after installing a vintage Bavarian brewhouse, my first batches of Pale Ale were produced in the fall of 1989. November 17th was the first day I sold a keg to a local restaurant, and the rest is history. My goal back then is the same as it is today: to produce fresh, flavorful beers using the finest traditional ingredients and the best of both old and new brewing techniques.

    What does being a local company mean to you?

    It has always been important to me to support my local community, which includes doing my best to always patron locally-owned establishments. It is the right thing to do. When you make a purchase and know that money stays in your community and benefits your neighbors, it feels great.

    Why did you decide to start your company here?

    I grew up in Kansas, went to KU, and lived in Kansas City soon after college. My father owned a company here and the carpentry business I had was located in the same building that now houses the brewery. At the time, our city had not had a local brewery in decades, so it just felt right to start Boulevard in the heart of KC.

    What local traditions do you take part in?

    There is something great about watching a baseball game at Kauffman with a brat and Boulevard beer. 

    What makes you different?

    I am not particularly motivated by money or the things it will buy. My colleagues say it is my ability to have a vision along with my determination, patience and ability to attract outstanding people, that inspires them to make Boulevard a company that Kansas City can be proud of.

    What is the process like creating a new product?

    I love the entire process of coming up with a new beer. The first batches, tweaking the recipe, sitting around a table with brewers to get feedback. It is a team effort which makes the final beer very rewarding.

    What advice do you have for people wanting to start a local business?

    Being an entrepreneur is not an easy road, but getting through the challenges is what makes the successes so much sweeter. The journey is rewarding and I continue to learn throughout every chapter of owning a company, even after 24 years in business.

    Royals, Chiefs, or Sporting KC?

    I love all three! 

    Where was the last local restaurant you ate at?

    It is important to me to support those who carry Boulevard beers, so I try to dine at a variety of local restaurants on a fairly regular basis.

    Where was the last local venue you caught a show?

    Crossroads KC

    What local offering have you wanted to try?

    I want to take a butcher class at the Local Pig Charcuterie in the East Bottoms.

    What do you think is Kansas City's best-kept secret?

    There are some hidden gems that I love and frequent often, but if I revealed their locations, then it wouldn’t be a secret anymore, which is one of the reasons I like them.

    What are two things you have on your Kansas City bucket list?

    Spend a day at the WWI Museum and visit Harry S. Truman’s home.

    Berry Good For Your Health

    Berry Good For Your Health

    Aug 08, 2013

    ​Keeping with the theme of National Berry Month, I partook in the Berries & BBQ tour this past weekend in Hermann, MO. The tour consisted of berry-based or -enhanced entrees paired with a wine selection, leaving myself inspired to go out and try some recipes of my own. 

    Berries are power players when it comes to health benefits and are loaded with antioxidants, fiber, Vitamin C, potassium and other minerals/vitamins, yet are low in calories. A cup of most berries is under 100 calories, has 3 grams of fiber or more, less than 1 gram fat and is loaded with additional nutrients. 

    The pigments that give berries their rich red to blue, black and purple colors are from their phytochemicals. These phytochemicals have been shown to have significant disease-fighting, cell-protecting antioxidant capacity. Berries have been positively linked to many health conditions including: heart disease, Alzheimer’s, osteoporosis, weight management, Diabetes and cancer.

    Berries can impact heart health with nutrients that naturally lower blood pressure, reduce inflammation and increase "good" cholesterol. A compound called ellagic acid is located in the berry seeds. Various studies have demonstrated that people who consume foods high in ellagic acid are three times less likely to develop cancer when compared with those who consume very little or no ellagic acid.

    Blueberries have been shown to keep the mind working sharp as well as possibly improving brain health by protecting damage done to the neurological pathways. Over time, this damage can lead to less effective communication resulting in memory loss and cognitive decline.

    In the Framingham Osteoporosis Study published in 2009, researchers tracked the diets of 874 men and women with an average age of 75. Those who consumed the highest amount of carotenoids (the bright red, orange & yellow colored fruits/vegetables) appeared to have higher bone mineralization, particularly in the lower spine for women and in the hips for men. 

    When trying to incorporate berries into your diet, keep in mind they aren’t just for snacks or breakfast. Here are some creative ways to mix berries into every day entrees:

    • Enhance grilling by mixing raspberries with your favorite BBQ sauce to glaze over your pork, salmon or chicken.

    • Make Asian meatballs with a blackberry-hoisin sauce. 
    • Mix goat cheese with chopped strawberries to make a bruschetta. 
    • Add blueberries with hot quinoa, seasoned with cinnamon to break the monotony of breakfast.

    If time is of concern, remember Cosentino’s Market has fresh and ripe berries ready to grab and go for lunch, potlucks or just to snack on. We also also have watermelon baskets filled with an array of cut up fruit, ready to be taken to any party or gathering. Freeze berries that are losing their ripeness and mix into your smoothies or muffins.

    Remember, the recommended amount of fruit and vegetables are 4-5 servings daily, so stock up on those berries and be ‘berry’ good to your health.

    Article by: Rebecca McConville M.S., R.D., L.D.​

    Getting to Know Our Neighbors: Burnham Foods, LLC

    Getting to Know Our Neighbors: Burnham Foods, LLC

    Aug 06, 2013

    At Cosentino's, we pride ourselves in supporting local Kansas City companies and encouraging others to buy local. This week, we talked all things beer cheese with Tina Burnham, President of Burnham Foods, LLC. Buy Local. Buy KC. 

    How did the idea for the company come about? 

    I grew up in Eastern Kentucky eating Beer Cheese with potato chips. I moved to Kansas City, and as an adult and missed this very regional Kentucky food. I made Beer Cheese whenever I entertained at home or was invited to parties, so before I knew it, hundreds of people had sampled my Beer Cheese and were encouraging me to market the product.

    How did you start? 

    I decided to explore the idea of starting a food company. My first step was to utilize the Food Entrepreneur Assistance Program at the University of Nebraska Food Processing Center. The program guided me through all the steps of developing my product and business. After five years of hard work, Burnham Foods introduced Burnham Foods Beer Cheese Chip and Vegetable Dip to the Kansas City market in February 2013.

    When did you start?  

    August of 2008.

    What does being a local company mean to you?

    Since Burnham Foods is a local company and we’re just starting to market our products, other local business owners, store buyers and consumers are very helpful and supportive. It feels like everyone is interested in helping us succeed.    

    Why did you decide to start your company here?

    All my friends that encouraged me are here and I live in the area. I felt confident that consumers here would enjoy Beer Cheese as much as I do. I wanted the opportunity to meet and work with other local businesses and business people in the area.

    What local traditions do you take part in?

    We hope to participate in this fall’s Kansas City Beer Fest and would like to be involved in events like Irish Fest, and possibly First Friday’s in the Crossroads area.

    What makes your company different?

    I haven’t found another product like our Beer Cheese since I left Kentucky. Beer Cheese can be served cold right from the refrigerator with chips and raw vegetables. Warm it for a 30 seconds in the microwave and enjoy with tortilla chips. Turn a ho hum baked potato into the star of the meal with a dollop of Beer Cheese Chip & Vegetable Dip. Spread it on sandwiches, hot dogs, even corn on the cob! Many people say, "beer and cheese...what's not to like?" We at Burnham Foods, LLC agree. Our Beer Cheese is good as a snack, an appetizer or part of the main course. It's even great for breakfast--just try spreading it on a bagel instead of plain cream cheese.

    What is the process like creating a new product?

    The process of starting the business was easy. However, developing the product to take it from my kitchen to supermarket shelves involved many more steps than I had considered when I started. I worked for over a year just on formula development to scale up production from my home recipe to bulk manufacturing.  Safety testing and shelf life studies cannot be rushed. Finally, I thought that the key to our label was logo and brand design. As it turned out, after spending months on design, we spent several more weeks ensuring the label met FDA guidelines for the ingredients nutritional panels. I learned a lot and enjoyed the process.  

    What advice do you have for people wanting to start a local business?  

    The best decision that I made was to work with experts like the people at the University of Nebraska Food Processing Center. Other universities in the area have similar programs. I feel that if your new to the retail food market, this is an essential part of getting started.

    Royals, Chiefs, or Sporting KC? 


    Where was the last local restaurant you ate? 


    Where was the last local venue you caught a show?  

    Starlight Theatre

    What local offering have you always wanted to try?  

    Town Topic Hamburgers

    What do you think is Kansas City's best-kept secret?  

    Summit Grill in Lee’s Summit

    What are two things you have on your Kansas City bucket list?  

    I've always wanted to visit the Truman Library and go ice skating in Crown Center.

    A Message From Make-A-Wish

    A Message From Make-A-Wish

    Jul 31, 2013

    Dear Brookside Cosentino's Market,

    Devin Bell Curtiss, age 10, got a very special surprise this past weekend (July 27). Devin, who has Pelizaeus-Merzbacher disease, learned that he, and his whole family, will be going to Disney World this fall, thanks to the Make-A-Wish Foundation of Missouri.

    To tell Devin that his wish was coming true, volunteer wish granters threw Devin a surprise party, complete with a delicious and beautiful cake from the Brookside Cosentino's bakery and some super fun Mickey Mouse balloons from the Brookside Cosentino's floral department. The cake and balloons were both generously donated and very appreciated!

    Devin's party wouldn't have been nearly as exciting without these generous contributions.

    Attached are a few photos from Devin's party.

    Thank you again for your extreme generosity! All the contributions like yours allow the Make-A-Wish Foundation to raise children's spirits and raise additional funds to make more wishes come true.



    Getting to Know Our Neighbors: Christopher Elbow Artisanal Chocolates

    Getting to Know Our Neighbors: Christopher Elbow Artisanal Chocolates

    Jul 30, 2013

    At Cosentino's, we pride ourselves on buying local and showcasing area companies. This week, we bring you a behind-the-scenes look into Christopher Elbow Artisanal Chocolates and what being a local company means to Christopher. Buy Local. Buy KC. 

    How did the idea for the company come about? How did you start, and when did you start?

    When I was a pastry chef I would make chocolates to send out to diners at the end of the meal. The diners soon began to ask if they could purchase them, and from that, our company was born! We started our company in 2003.

    What does being a local company mean to you? 

    Kansas City is my home, so it means a lot to me that I was able to start my business here. The city has been so supportive, and we feel a great sense of pride saying we are a Kansas City product.

    Why did you decide to start your company here?

    I wanted to be surrounded by my friends and family as I started the business.

    What local traditions do you take part in?

    The big one we participate in is First Fridays. Since we are in the Crossroads, we stay open late on First Fridays and are a great stop for lots of people!

    What makes you different? 

    I feel like we are different because we have been somewhat of a pioneer in chocolate making. We use unique flavors and techniques for decorating our chocolate.

    What is the process like creating a new product?

    It is a long process. We are always on the lookout for new flavor or product ideas. Once we decide to try something, the flavor development stage can take anywhere from a few days to a few weeks before we are 100% satisfied, and then we can present it to our customers.

    What advice do you have for people wanting to start a local business? 

    Work hard and take advantage of all the resources the the city has to offer!

    Royals, Chiefs, or Sporting KC? 

    I’m a football fan at heart, so Chiefs

    Where was the last local restaurant you ate? 

    Extra Virgin

    Where was the last local venue you caught a show? 

    The Midland

    What local offering have you wanted to try? 

    I really want to get to a Sporting KC game.

    What do you think is Kansas City's best-kept secret? 

    How many great restaurants and how many world class chefs we have here.

    What are two things you have on your Kansas City bucket list? 

    Not necessarily for me, but if you live in KC you have to go on the Boulevard Brewery Tour and then get BBQ at Oklahoma Joe's.

    Getting to Know Our Neighbors: Oasis Food Products LLC

    Getting to Know Our Neighbors: Oasis Food Products LLC

    Jul 24, 2013

    As part of Cosentino's focus on buying local, we will bring you behind-the-scenes insight on some of Kansas City's beloved companies. This week we're highlighting Oasis Food Products LLC and their Mohamed's World's Greatest products. Buy Local. Buy KC.

    Who are we speaking with today?

    Molly Hamid - Hummus Aficionado: Production Manager, Delivery Coordinator, Marketing and Public Relations, Jack of all trades, a dreamer and a doer. 

    How did the idea for the company come about? How did you start? When did you start?

    After many successful years in the restaurant business, one of our restaurants was set on fire and resulted in my family losing literally everything. My mom had the idea that she could sell the hummus that my dad had made in our restaurants, and 15 years later we are still keeping it in the family.

    What does being a local company mean to you?

    Being local means being fresh. It also means representing our city and offering the best products around.

    Why did you decide to start your company here?

    Why not?

    What local traditions do you take part in?

    As many as we can. We love Kansas City and all that it has to offer!

    What makes you different?

    Other than being the first local hummus in Kansas City? All of our products are handmade and fresh, so we don't add preservatives or chemicals to any of our products.

    What is the process like creating a new product?

    We go through a lot of ideas and collaboration. Then, we do a lot of tasting and opinions until we come up with something everyone in the test kitchen likes.

    What advice do you have for people wanting to start a local business?

    To remember that through all of the long days and hard work to love what you do and follow your dreams. 

    Royals, Chiefs, or Sporting KC?

    We love all of them! And the Kansas City Blues Rugby team!

    Where were the last local restaurants you ate at?

    Lulu’s Noodles, Beer Kitchen, and The Farmhouse.

    Where was the last local venue you caught a show?

    The Riot Room

    What local offering have you wanted to try?

    Listening to some jazz at the Phoenix

    What do you think is Kansas City's best-kept secret? 

    Duh, we are!

    What are two things you have on your Kansas City bucket list?

    We would love to tour the Shatto Milk Farm and see the new Frida Kahlo exhibit at the Nelson. Also, going down the fire poles in our building.

    I Scream, You Scream

    I Scream, You Scream

    Jul 18, 2013

    ​Even a dietitian screams for ice cream. July 21st is Ice Cream Day, and what a day to celebrate. To others the terms "frozen custard", "frozen yogurt", "sorbet", or "gelato" may apply as the phrase varies from country to country; however, the love for this treat is universal. The Persians were actually the first to introduce the frozen treat by pouring grape juice over snow from the winter that had been stored in an underground chamber called a "yakhchal". Arabs were the first to introduce milk and sugar into the frozen treat which is more like the ice cream treat we know today.

    Ice cream was introduced to the United States by Quaker colonists who shared their ice cream recipes with us. Even the White House was known to partake in this tasty treat becoming a favorite among Ben Franklin, Thomas Jefferson and George Washington. First Lady Dolley Madison, the wife of U.S. President James Madison, was credited with serving ice cream at her husband's Inaugural Ball in 1813.

    Ice cream is a calorie-dense food that can be enjoyed by even those trying to lose weight. Portion control is essential as is with most foods. The usual portion size is a ½ cup which looks like the bulb part of a light bulb. Below are some tricks to enjoy your ice cream or frozen treat guilt free. 

    Try using a small or children’s size bowl and spoon. A study conducted in 2002 found that even nutrition experts can over eat on ice cream by simply over serving the portion size. The study used 85 nutrition experts who were attending an ice cream social to celebrate the success of a colleague in 2002. They were randomly given either a smaller (17 oz) or a larger (34 oz) bowl and either a smaller (2 oz) or larger (3 oz) ice cream scoop. After serving themselves, they completed a brief survey as their ice cream was weighed. The results showed that the nutrition experts served themselves 31.0% more without being aware of it. This could equal 100 calories more. Their servings increased by 14.5% when they were given a larger serving spoon. 

    Other strategies include keeping ice cream in a deep freeze so you have to wait it for it to soften. Or, try to stick to serving with an ice cream scoop rather than chiseling with your spoon since it is just too tempting to sample while serving. Also, you could flip your usual sundae and make the ice cream the topping on fresh fruit. 

    Cosentino’s Market has a variety of frozen tasty treats like locally produced, lactose free, reduced calorie or vegan ice cream. For those that have gluten intolerance, try Clemmy’s which is lactose, and gluten free. Other non-dairy options are the Rice Dream and Soy Dream line. 

    For the calorie conscious try Skinny Cow, Diana’s Frozen Banana Babies, Smart Delights, Blue Bunny Sweet Freedom, Edy’s Whole Fruit Sorbet, or Arctic Zero with 150 calories per pint. For those looking for an indulgence try locally owned Shatto Milk’s ice cream, Talenti gelato, Jeni’s Splendid ice cream made from goat cheese with red tart cherries, or for the coffee enthusiast look for Starbucks delicacies

    Summer wouldn’t be summer without some ice cream. Come visit Cosentino’s Market and shop their variety of flavors awaiting your enjoyment!

    Article By: Rebecca McConville M.S., R.D., L.D.

    Getting To Know Our Neighbors: Shatto Milk Company

    Getting To Know Our Neighbors: Shatto Milk Company

    Jul 16, 2013

    As part of Cosentino's focus on buying local, we will bring you behind-the-scenes insight on some of Kansas City's beloved companies. This week we're highlighting Shatto Milk Company and showcasing them in a video interview. Buy Local. Buy KC. 

    Who are we speaking with today? 

    Barbara Shatto, Owner of Shatto Milk Company

    How did the idea for the company come about? How did you start? When did you start?  

    My family had been dairy farmers for decades. We always milked cows and sold that milk to national cooperatives. In the late 90’s, with commodity prices rising, and the price we were being paid for our milk decreasing, we were faced with the decision to go out of business or do something new. We chose something new! We built a farm bottling facility whereby we started bottling our own farm fresh milk and offering a truly local and fresh dairy option to the wonderful people of Kansas City.

    What does being a local company mean to you?  

    It is the most important thing about us outside of quality and customer service. We believe in our local market, we believe in our neighbors, and without them, we would not be able to continue to do what we love. Being local means so much we even have it on one of our bottle designs.

    What local traditions do you take part in?  

    We participate in more than 50 local fundraisers for not-for-profit groups. We took part in the St. Patrick's Day at Crown Center, took part in many local parades, and even created our own tradition by offering people of this area an opportunity to come tour our farm and learn how milk gets from the cow to their local store.

    What makes you different? 

    Our products have received national and international awards for being the top milk, cheese and butter. Outside of quality, freshness. Our milk can get from a cow to the store in as little as 12 hours. Customer service, we are directly involved with all of our customers and respond personally to all emails, Facebook posts, and questions. Transparency, we are the only dairy that allows its customers to come visit the farm and obtain a firsthand look behind the scenes and provides the opportunity for folks to meet the cows that produce the milk that they enjoy.  

    What is the process like creating a new product?  

    Fun, we love it! We have made it our goal to attempt to make milk fun so folks that otherwise would not drink milk will give ours a try. The same goes for our cheese, ice cream sammiches and butter. Often, product ideas come from our customers. One little boy years ago mentioned he would like a banana milk in passing. A few weeks later, we were introducing banana milk to the market. Other examples are a bit more drawn out with multiple surveys, tastings and feedback gathering, but we are simple. If it is wanted by our customers, we will do our best to make it happen, and happen quickly.

    What advice do you have for people wanting to start a local business?  

    You could not have picked a better community to do it in. Outside of that, reach out to others in the area for ideas, thoughts and support. KC is a very supportive community when it comes to entrepreneurship and small business success. We have relied on others a lot, and we have been happy to lend a hand to others when asked. We have the best neighbors (customers) one could ever hope for.

    Royals, Chiefs, or Sporting KC?  

    All of the above. We all really enjoy sports a lot!

    Where was the last local restaurant you ate at?  


    Where was the last local venue you caught a show?  


    What local offering have you wanted to try?  

    Kauffman Center

    What do you think is Kansas City's best-kept secret?  

    It’s people!

    What are two things you have on your Kansas City bucket list?

    Nelson Atkins Museum and the World War II Museum.

    View their video interview now on the Buy Local, Buy KC page!

    Getting to Know Our Neighbors: Fine Vines Artisanal Ketchup

    Getting to Know Our Neighbors: Fine Vines Artisanal Ketchup

    Jul 09, 2013

    As part of Cosentino's focus on buying local, we will bring you behind-the-scenes insight on some of Kansas City's beloved companies. This week we're highlighting Fine Vines Artisanal Ketchup. Buy Local. Buy KC.

    Who are we speaking with today?

    Bruce Steinberg, President/Owner

    How did the idea for the company come about? How did you start? When did you start?

    I moved to Kansas City in 1995, and soon learned about the phenomenon of Kansas City barbeque. I became a student of the history of the barbeque culture in Kansas City and the regional differences of barbeque around the country. I became an avid barbeque cook, constantly seeking to improvement in ingredients, process and taste. I took a lot of barbeque cooking classes, joined the Kansas City Barbeque Society and trained to become a Certified Judge.

    As I become more involved in cooking barbecue, I began to make rubs and sauces, and smoked beans in a cast iron pot. Ketchup is an ingredient in sauces and beans. As I evaluated my cooking I realized that the ketchup that I was using added a lot of sweetness and very little flavor. I decided to make my own ketchup and researched recipes. I began to experiment with making my own recipes and found that the quality of the ketchup flavor really improved my sauces and beans. We started to use the ketchup by itself as a condiment and people told me that it was so good that I should sell it.

    I continued to evolve the flavor so that it complemented more types of food. I worked on the recipe for three years.

    I retired from my job after 29 years and decided to evaluate the business potential of selling my ketchup. I participated in many of the Kansas City entrepreneurial programs including Kauffman FastTrac and the UMKC Entrepreneurship Scholarship Program. I also got the support of many agencies including the Small Business Development Center.

    With their help, I learned that ketchup is the largest selling condiment, but has the least amount of variety of flavor choices for consumers. I spent two years developing the product. The result was a product line consisting of twelve different flavors that complement many different types of food. The flavor of Fine Vines® Artisanal Ketchup is very different from commercial ketchup. It can be used as a condiment, cooking ingredient, grilling glaze or dipping sauce.

    I launched Fine Vines® Artisanal Ketchup in January 2013, and the response has been tremendous. People love it and we have gotten a lot of press from the food writers. The brand is growing quickly and getting the attention of chefs and restaurants as well as consumers.

    What does being a local company mean to you?

    Being a local company means being a part of the community. I have received a great deal of support from the community and I am giving back as much as I can. So far that has meant mentoring others, donating our products to local charities, and helping to promote the good things like food and entrepreneurship happening in Kansas City.

    Why did you decide to start your company here?

    Kansas City is one of the best communities in the country to start a business. There is so much help available and so many resources, so it makes Kansas City a more attractive place to start a business like Fine Vines® Artisanal Ketchup than most other cities.

    What local traditions do you take part in?

    Right now, giving back to the community in the form of help to others starting out and donating what we can to local charities have been the main focus. We have giving our gift packs for fund raising events, and donated product to local food banks. As we grow, we will participate in many of the great events that take place throughout the year in Kansas City. We will probably even sponsor a barbeque team.

    What makes you different?

    Fine Vines® Artisanal Ketchup is so much fun because it is changing an entire food category. We are enabling people to be creative in simple and easy ways with flavor combinations that did not exist before. A quick visit to the ketchup shelf at Cosentino’s Market shows how different the ketchup section looks with twelve flavors of Fine Vines® Artisanal Ketchup to choose from.

    What is the process like creating a new product?

    Creating a new product is very complex and there are many more details than most people realize. It is a lot of hard work. The keys to success are perseverance and staying focused. Listen to yourself, but get lot of help from others.

    What advice do you have for people wanting to start a local business?

    Really understand the market for your business before getting in too deep. Make sure customers want to buy what you are offering.

    Royals, Chiefs, or Sporting KC?

    Royals, because the team and the stadium were created by Ewing Kauffman, a great local entrepreneur.

    Where was the last local restaurant you ate at?

    Café Provence

    Where was the last local venue you caught a show?

    Gosh, I don’t remember specifically the last show, but I am looking forward to the next. We have tickets to see Bonnie Raitt at the Midland Theater in October. The Midland is such a grand venue for a live performance.

    What local offering have you wanted to try?

    There are so many unique new small restaurants; I would love to try them all.

    What do you think is Kansas City's best-kept secret?

    The rapidly evolving foodie movement. There is a lot of creativity among chefs and food producers in Kansas City.

    What are two things you have on your Kansas City bucket list?

    Winning the Grand Championship at the American Royal Barbeque and getting an event trailer for Fine Vines® Artisanal Ketchup.

    Eating Clean

    Eating Clean

    Jun 25, 2013

    ​Eating Clean

    Search diets on Google, Pinterest, Facebook or Twitter and more than likely you will pull up the term “Clean Eating”. Does this mean you currently eat foods that are dirty, foods that are going to clean from the inside out, cleaning your plate or eating foods that will give you that Orbitz gum clean?

    Not exactly! Clean eating simply means an emphasis on eating foods in their natural form such as fruits and vegetables. Food that is usually clean of pesticides, hormones or additives. Lucky for you clean eating is sustainable, healthful and made easy at Cosentino’s Market. 

    Michelle Dudash, RD who is also a Cordon Bleu-certified chef has authored a cookbook regarding this movement titled Clean Eating for Busy Families. Michelle has graciously shared a few of her recipes from her cookbook, like Griddled Apple Cheddar Sandwiches, Jamaican Jerk Chicken, and Toasted Sesame Salmon Nuggets. Below are a few tips that will help you in your clean-eating lifestyle.

    Load up on locally grown fresh fruits & vegetables. Avoid canned & processed forms such as juice. At Cosentino’s Market there is an ample variety of delicious produce that is in season as well as locally grown. Grilling season is a great time to throw some vegetables on a kabob; try grilling a peach drizzled with honey for dessert or grilled salmon placed on a fruit salsa.

    Choose foods in their most whole, less processed state. The fewer ingredients on the food label the better. Look for real ingredients that aren’t loaded with preservatives. Incorporate whole grains like quinoa, buckwheat or millet over processed grains. Try Cosentino’s Market featured cereal Qi'a (pronounced Kee-ah) made with Chia, Hemp and Buckwheat to start your morning off clean. 

    Avoid sodas and high calorie, sugary drinks. If you are going to be eating clean then you must avoid all the added sugars. American adults consume an average 22 teaspoons of added sugars daily providing 352 calories a day when consumed in excess can add on 36 pounds per year. American teens consume a whopping 32 teaspoons of added sugar daily providing 512 calories and when consumed in excess respectively can add on 53 pounds per year. Choose water or tea for your beverages, or juice your own fruits and vegetables without adding sugars or preservatives. Frozen raspberries, strawberries or mint leaves in your water or tea provide natural sweetness to quench your thirst.

    Out with the bad and in with the good fats. One of the most important aspects of clean eating is removing saturated fats from the diet and replacing with monounsaturated fats that come from avocados, nuts, seeds, canola oil, or extra virgin olive oil. Lower your saturated fat intake by opting for reduced fat versions of cheese, milks and creams. Instead of mayo try using a mashed avocado when making chicken or egg salad. When judging fat content a guide is “the fewer legs the better” starting with plant-based, fish, chicken, turkey, crab/lobster, wild game, then pork & red meats. Your Cosentino’s market meat department will be more than willing to help you identify what is the best cut of meat to reduce your saturated fat. 

    Article By: Rebecca McConville M.S., R.D., L.D.

    Getting to Know Our Neighbors: Tippin’s Gourmet Pies

    Getting to Know Our Neighbors: Tippin’s Gourmet Pies

    Jun 18, 2013

    Blueberry Pie
    Blueberry Pie
    ​As part of Cosentino's focus on buying local, we will bring you behind-the-scenes insight on some of Kansas City's beloved companies. This week we're showcasing Tippin's Gourmet Pies. Buy Local. Buy KC.

    Who are we speaking with today?

    Mark Boyer. I am one of the newest team members, but I share my fellow team members’ passion for the ultimate pie eating experience. And we all enjoy our “quality control” roles where we taste and evaluate our products to ensure we are producing the very best for our customers. 

    How did the idea for the company come about? 

    Tippin's was started over 30 years ago as a pie shop/restaurant chain located throughout Kansas, Missouri, Oklahoma and Texas. And although the restaurants no longer exist, Tippin's pies are available in local select grocery stores.

    What does being a local company mean to you?

    Being a “local company” with a recognizable brand name is a great thing to be. We get to live here and work here, and our friends and neighbors know who we are and what we do, and they love to tell us about their favorite Tippin's pies, which is a huge part of our success. Many of our innovations have come from people who are passionate about our pies. It seems almost everyone has a Tippin's story or memory. We also are often asked, “When are you going to bring back this flavor or that flavor.” We tell them, “Stay tuned, because we are up to some delicious things for 2014.”

    What local traditions do you take part in? 

    Our team members are involved in a number of local activities, and there is no single event to which we give the bulk of our attention. We provide a variety of food items to local charitable organizations. Sometimes it’s because we made too much of something, or every now and then we have a perfectly wonderful product that isn’t perfect visually, and we find the right place where those items can be enjoyed.

    What makes you different? 

    We have a dedicated and loyal team of bakers, many of whom have been with the company for 20-plus years. We hand-craft virtually all of our pies, so having experienced bakers is a huge asset for us. And although we are continuously working to improve our recipes, many of them look a lot like they did when they were first created years ago. We only use fruit and nuts from very specific places, because they are the best there is for our pies.  We’ve tried to find alternatives, but too often they just don’t taste as good, and we are all about the experience consumers have with our products.

    What is the process like creating a new product? 

    The process itself is nothing special, except we get to taste all of our experiments, both the winners, and the ones that don’t win. And even the “ones that don’t win” are awfully darn tasty. It’s a tough job, but some-one’s got to do it.

    What advice do you have for people wanting to start a local business? 

    Be ready to work harder than you have ever worked in your life. Be passionate about the business you have chosen. Be well-funded; too many businesses fail because they run out of working capital before they got traction.

    Royals, Chiefs, or Sporting KC? 

    This is like asking someone which of their kids they like the best! We love them all, and don’t forget to include KU, KSU, and MU.

    What local offering have you wanted to try? 

    There is a lot of history and art here that doesn’t get talked about much, but helps make Kansas City unique. For example, a tour of all the sculptures on the Plaza can be really interesting. Many people have walked by these sculptures for years and maybe not even known they were there. Some are obvious, but if you seek out all the sculptures, you realize what a treasure exists; and it’s free, even the parking. We also have the World War I Museum, the Negro Leagues Baseball Museum, and other gems like these that you don’t find elsewhere, and they can be a great experience.

    What do you think is Kansas City's best-kept secret? 

    Anyone who hasn’t got to taste a Tippin's pie falls into this category. There is also always something to do in Kansas City; you don’t have to look very hard to be entertained or fed in this town, and the experiences can be really memorable. People who have lived here a long time might think it’s normal to have so much at your fingertips; but if you’ve moved around much, it doesn’t take long to realize Kansas City is a wonderful place to live.

    What are two things you have on your Kansas City bucket list? 

    We think a lot of the “buy local” emphasis, and support, where we can, local organizations. One of our soup products was crafted in collaboration with the Boulevard Brewing Company, and we are aggressively looking for other opportunities to partner with local companies to create food magic that people love to eat. There are a number of really world class businesses, places and people that call Kansas City home, and we want to support them because it helps support the vitality and longevity of the community. We feel it also makes Kansas City one of the best places to live. 

    Back to Buy Local. Buy KC.

    Getting to Know Our Neighbors: Faultless Starch/Bon Ami Company

    Getting to Know Our Neighbors: Faultless Starch/Bon Ami Company

    Jun 11, 2013

    As part of Cosentino's focus on buying local, we will bring you behind-the-scenes insight on some of Kansas City's beloved companies. This week we're highlighting the Faultless Starch/Bon Ami Company. Buy Local. Buy KC.

    Who are we speaking with today? 

    Rick Fiser, Western Region Manager for the company. But, I am not important to the story. 

    How did the idea for Faultless Starch/Bon Ami Company come about? Also, how and when did it begin?

    In 1886, Major Thomas G. Beaham moved from Ohio to Kansas City. He bought into a local company selling coffee, tea and spices. Later that year he also purchased the Faultless Starch formula. Over the next 5 or 6 years he found his greatest success in manufacturing and marketing the Faultless Starch brand. Because of his concentrated efforts with Faultless Starch, he changed the name of the company from Beaham & Moffit to the Faultless Starch Company in 1891. Later, the Beaham family bought the Bon Ami brand of cleaning products.  

    The brand has a history dating back to 1886, too. Eventually, the company name was changed to the Faultless Starch/Bon Ami Company. Today the company is managed by the 5th generation of the Beaham family.  The company’s diverse portfolio of products now includes; Faultless fabric care products, Magic fabric care products, Bon Ami cleaning products, Kleen King and Steel Glo metal cleaners, Trapp - Private Gardens home fragrance products, Evoque home fragrance products, The Garden Weasel line of garden tools, and Faultless by Nature brand of dry cleaning and commercial laundry products. Many of these brands are also sold internationally. The company ships to over 30 foreign markets…and growing. The company is still headquartered on 8th Street, in the West Bottoms. The company has been in the same building for more than 100 years.

    What does being a local company mean to you?

    It means we need to be involved in the community. We feel it is very important to our success that our community succeeds as well. We believe it is our civic duty to support the city that has helped us build our company to what it is today.

    Why did the founders decide to start the company here?

    When the company decided to concentrate on the Faultless Starch brand there were many advantages to manufacturing in the West Bottoms. With rail and river transportation so accessible, it was the industrial hub of Kansas City during the late 1800’s. At the beginning of the 1900s, 80% of Kansas City’s commerce was located in the West Bottoms.   

    What local traditions does Faultless Starch/Bon Ami Company take part in?

    Since we are a very diverse company, our associates are involved in many of the local traditions.  Being headquartered in the West Bottoms, we’re especially fond of the American Royal and the World Series of Barbeque.

    What makes you different?

    The culture of our company. We value our customers and our employees. We realize we cannot have success if our products don’t meet our customer’s needs. If you work for the Faultless Starch/Bon Ami Company, you’re a part of the “Faultless Family”. We value our associate’s opinions and their efforts and think we do a pretty good job of demonstrating how important they are to the “Family”.  

    What is the process like for creating a new product?

    We’re very methodical about the process. We analyze the competition, the data and market trends prior to marketing a new product or brand. We utilize consumer panels and often times hire consultants to help us determine the best course of action. We realize we don’t always have all the answers and are quick to ask opinions from the outside.  

    What advice do you have for people wanting to start a local business?

    Instead of taking a big chance, try to take many smaller chances. We learn as much from our mistakes as we do from our successes. Grow steadily by taking care of the business’ basics and never forget that your customer must come first.

    Royals, Chiefs, or Sporting KC?

    We’re proud supporters of all three. We know how important they all are to the community.

    Where was the last local restaurant you ate at?

    You’re likely to find us at the Genessee Royale, Woodsweather Café, the Savoy Grill or at the salad bar at Cosentino’s Market downtown (that’s really true!). If asked about the local Barbeque, we tend to favor Arthur Bryant’s.

    Where was the last local venue you caught a show?

    We support the Lyric Opera, the Kauffman Center for the Performing Arts, The Kansas City Repertory Theatre and Starlight Theatre. We buy season tickets to these and many other area venues and give them to associates who participate in our United Way campaign.

    What local offering have you wanted to try?

    We’re always trying new places. There are many new restaurants in the River Market and Downtown areas. It’s really great to see how those areas are experiencing a renaissance. 

    What do you think is Kansas City's best-kept secret?

    The great area restaurants, the art scene and the friendly diverse community.

    What are two things you have on your Kansas City bucket list?

    First, making the West Bottoms a more vital part of the community; complete with residential, commercial and industrial occupants all living and working in harmony.

    And second, making the “Faultless Family” a healthier bunch.  We recently lost our President, David Beaham, to a heart attack. He was only 47 years old and he left behind an adoring wife and three beautiful kids. We would love to see our entire family take better care of themselves and become involved in the fitness and improved lifestyle programs we offer at the company. We’ve made a difference with many but won’t be satisfied till we have everyone involved.   

    Back to Buy Local. Buy KC.

    Free Food

    Free Food

    Jun 07, 2013

    Now that I have your attention, let’s talk about something at Cosentino’s Market. Something that is fat free, calorie free, sugar free, and sodium free yet loaded with nutrition. You are probably guessing water however it’s the ever so powerful herb & spice. Be sure to add fresh herbs & spices to your grocery list as Cosentino’s Market celebrate Herb & Spices Day on June 10th.

    People have used herbs as medicine since ancient times. For example, aloe vera’s use can be traced back to early Egypt, where the plant was depicted on stone carvings. Known as the “plant of immortality,” it was presented as a burial gift to deceased pharaohs.  Hoodia, a flowering, cactus-like plant native to the Kalahari Desert in southern Africa, has been used by the Kalahari Bushmen to reduce hunger and thirst during long hunts. Below I will highlight a few herbs & spices and their potential benefits. 

    Fresh coriander (also called cilantro) contains an antibacterial compound that may prove to be a safe, natural means of fighting Salmonella, a frequent and sometimes deadly cause of foodborne illness. In Europe, cilantro is known as the “antidiabetic” plant and has been used in India for years for its anti-inflammatory properties. Cilantro is most commonly known for its use in salsa however cilantro has many uses in the kitchen. Freshly chopped cilantro will kick up any salad, grilled sea bass on top a bed of fresh salsa, summer gazpacho with fresh tomatoes, or cilantro marinated shrimp.

    Rosemary is a rather fragrant herb that is known for its topical use for itchy scalp and soothing sore muscles has now been linked to better brain performance. A 2003 study in International Journal of Neuroscience showed that rosemary is linked with "an enhancement of performance for overall quality of memory and secondary memory factors.” Several studies show that rosemary inhibits foodborne pathogens like Listeria monocytogenes, B. cereus, and S. aureus

    Other benefits associated with rosemary are: mood elevation, migraine relief, anti-inflammatory, immune system boost, antibacterial, and anti-aging. Use rosemary in the kitchen by mixing with oranges to make a sweet glaze over chicken, sprinkle over ice cream, or brush olive oil with sprinkled rosemary over a pizza crust for a jazzed up pizza.

    Ginger is the dried knobby shaped root of the perennial herb Zingiberofficinale. Ginger results in more efficient emptying of the stomach. Ginger’s benefits have been associated with decreasing: painful menstruation, morning sickness, osteoarthritis, post-op nausea and vomiting, vertigo, chemotherapy-induced nausea and vomiting, migraine headache, myalgia, and  rheumatoid arthritis.

    Ginger is commonly used in Asian dishes and a palate cleanser. And of course after a delightful dish of Cosentino’s market sushi. In the kitchen try adding diced ginger to a cup of tea, thin slivers roasted with root vegetables, or grated ginger in a salad dressing. 

    **Note: Herbs can act in your body in ways similar to prescription drugs and may have side effects including how your body may respond to prescription drugs. Tell your health care provider about herbs or supplements you are considering using. **

    Article by: Rebecca McConville M.S., R.D., L.D.

    Get to know Cal-Ann Farms! Buy Local. Buy KC.

    Get to know Cal-Ann Farms! Buy Local. Buy KC.

    Jun 03, 2013

    Name: Cal-Ann Farms

    Primary Product Line: Living Herbs

    Name & Role: Michelle (Meyer) Chavey, Business Development 

    How did the idea for the company come about? How did you start? When did you start? 

    The idea for our hydroponically grown living herbs actually came about by a set of coincidences. After selling the dairy portion of our farming operation in 1998, Jeff and Pam were busy crop farming and raising beef cattle. We had several barns that were sitting unused and Jeff was curious to adapt those to a new use. After a family trip to Disney World exposed him to the concept of hydroponic farming, he began tinkering with a new hobby. That tinkering in the garage eventually led to the old milking barn being converted into an aquaponics system where we raised tilapia and a variety of vegetables. In 2005 we decided to turn the hobby into a business and started growing living basil to sell through Kansas City area grocers. Our basil is now cultivated in a hydroponic system following all natural growing methods.  

    What does being a local company mean to you? 

    Being a local KC company is so important to us. We take great pride in knowing that our product goes from the greenhouse to the consumer’s table often in less than 24 hours. Patronizing local businesses is not only a smart choice for the environment by cutting down on the effects and cost of transporting items long distances, but it also stimulates the local economy and provides fresh, healthy choices for consumers. 

    What local traditions do you take part in?  

    Kansas City has so many great traditions for folks to enjoy. Some of our favorites are; taking part in the Susan G. Komen Race for the Cure, catching a summer Royals game, watching one of the fabulous 4th of July fireworks shows across the city, picking pumpkins at the Louisburg Cider Mill and ice skating at Crown Center. There are great opportunities to be out and about no matter what time of year! 

    What makes you different?  

    The fact that our herbs are sold with the root cube attached is different than many of our competitors. The consumer is able to keep their plant alive on their counter for several weeks while they use the plant a little at a time. It saves the effort of needing to be planted and also significantly outlasts cut herbs. Because we grow all of our products in a greenhouse we’re able to offer fresh, healthy choices year round. 

    What advice do you have for people wanting to start a local business?  

    If you’re interested in starting a local business, be prepared to be patient and do your research! We had several years of research and development before we had our first plant for sale in the grocery store. There were so many things to learn about and consider. Everything from finding the right combination of natural fertilizers to finding the right type of packaging and display materials took up our time in the first year or two. It’s also important to have a solid business plan and investigate any legal issues that may affect your new business. 

    What do you think is Kansas City's best-kept secret?  

    One of Kansas City’s best kept secrets is a little place called Woodyard Bar-B-Que. They started out selling firewood back in the 50s and eventually began selling some amazing BBQ at the request of their customers. It’s a place you have to see to believe. A tiny little house turned restaurant, you can’t beat sitting on the picnic tables outside on a nice evening while catching some live music. They are proud to have one of Kansas City’s last outdoor brick smokers and the food is amazing.  

    What local offering have you wanted to try?  

    I can’t wait to visit the World War I Museum at the Liberty Memorial. I’ve heard so many great things about it and can’t believe I haven’t been there yet. 

    Royals, Chiefs, or Sporting KC?

    Sporting KC all the way. Even if you’re not a huge soccer fan, you won’t be disappointed. The games have a great atmosphere, the stadium is beautiful and there isn’t a bad seat in the house. 

    Back to Buy Local. Buy KC.

    Buy Local. Buy KC.

    Buy Local. Buy KC.

    May 29, 2013

    As part of belonging to the Kansas City community, we are blessed with being able to partner with many local small businesses. We know these companies have great products, but many don’t always have the resources to get the word out.

    So we decided to create a campaign to let our customers know about some of our favorite local providers. Throughout the summer, we will share their stories with you, and we hope you learn a little about them – and also purchase their amazing products.

    Some of these are folks you already know, and some maybe less so. All, however, are committed to providing Kansas Citians with unique, flavorful, and best-of-all LOCAL products that are made with hard work and a consistent passion for excellence.

    We will begin our journey soon. Sit back, relax, and enjoy the bounty these wonderful companies provide to our community. 

    Back to Buy Local. Buy KC.

    Get Your “Grill” On

    Get Your “Grill” On

    May 24, 2013

    Memorial Day signifies the unofficial kick off to summer which means to this dietitian grilling delectable foods, late nights watching the Royals and the occasional ice cold Rolling Rock. Summer is a great time to enjoy healthy AND delicious foods to get you ready for summer. Cosentino’s Market has just what you need to get your “grill” on, and do it healthy too.
    • Load up on veggies and fruit by placing them on kabobs, foil packs or straight on the grill. Peaches drizzled with honey and placed directly on a grill makes for a great low calorie dessert. 
    • Limit mayo side dishes. An average cup of potato salad carries 358 calories. Instead try using greek yogurt  in place of mayo or a vinaigrette based potato salad.
    • Start with lean cuts: fish, turkey, chicken breasts, round & sirloin steak, pork tenderloin or pork chops.
    • The American Heart Association recommends wine-, fruit- or healthy vegetable oil-based marinades to add flavor and moisture without adding saturated- or trans- fats. Marinate overnight for the best flavor.
    • Use condiments such as BBQ sauce & butter sparingly. Condiments are very sneaky sources of calories as 1 tablespoon of BBQ sauce ranges from 20-35 calories and 1 tablespoon of butter has 100 calories. 

    Grilling recently has been met with mixed reviews due to the link of cancer risk; however, scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs of the Lamiaceae family (basil, mint, rosemary, thyme, oregano, and sage) used in marinades reduced HCA formation dramatically. Not only will these herbs increase flavor but they will also help to destroy free radicals that are known to cause cancer. 

    HCAs and PAHs are formed mostly from fat being heated to extreme temperatures or by the smoke created by fat burning. To reduce the risks follow these basic tips:

    • Trim excess fats from foods or “trim to the rim”. Cosentino’s Market meat department can help you identify leaner cuts of meat. 
    • Choose marinades made from olive or canola oil. Even better if you can find ones with those herbs mentioned above: basil, mint, rosemary, thyme, oregano, and sage 
    • Avoid flare-ups. Flare-ups burn foods and this increases HCA formation.
    • Don't overcook foods. The charred bits on foods are the largest sources of PAHs and HCAs so if you have charred sections of meat cut them off.

    Enjoy your grilling out this summer and stay tuned for other articles on summer delectables at Cosentino’s  Markets.

    Introducing Rebecca!

    Introducing Rebecca!

    May 09, 2013

    ​Greetings! My name is Rebecca McConville a registered and licensed Dietitian with a Master’s of Science in Nutrition from the University of Kansas. A more simplified definition and probably a better explanation is I am a “foodie”. 

    My career passion is sports & performance with a compassion for weight management/chronic disease management such as Diabetes, Heart Disease, and food intolerances. When I entered the world of health education I quickly found that some view the dietitian similar to visiting the dentist… painstaking.  A particular event in my career sparked me to change my approach to teaching as I preached the importance of increasing this nutrient and decreasing that nutrient. One class participant said to me, “Ok now that you have told me this information can you put this in terms of actual foods?” A very humbling experience yet it reminded me to never forget the power of foods, real foods. This was demonstrated in early times by Greek physician Hippocrates, "Leave your drugs in the chemist's pot if you can heal the patient with food." 

    We all know that America as a whole is in a health crisis, with a population suffering from obesity, diabetes, food allergies and numerous other health conditions. As a result, our nation has become obsessed with food. Hungry for knowledge of: how to eat, how to cook, and stay healthy amidst the demands of our time and money.  Americans make, on average, 61 trips per household per year to the grocery store. During these trips consumers try to navigate the barrage of new products claiming gluten-free, hormone-free, low fat, low calorie, low sodium and not to mention organic and how organic is organic. Is your head spinning yet?

    There is no better classroom for “hands on” visually enhanced nutrition education than at a supermarket. I am excited to seize this opportunity and provide education right in your local Cosentino’s market. Working in a supermarket ideally positions a dietitian to make a big impact in educating shoppers on what to buy, prepare, and which foods are healthier. I hope by partnering with Cosentino’s market I can help you in making proper food decision; whether its label reading, creative ways to utilize whole grains or deciding if a gluten-free diet is truly necessary for you. Stay tuned for grocery store tour sign ups and further blogs where we’ll discover a plethora of healthy food choices at Cosentino’s Markets.

    April Showers Brought Mother’s Day Flowers!

    April Showers Brought Mother’s Day Flowers!

    May 08, 2013

    Call our Brookside or Downtown stores today to order your Mother's Day flowers!

    Nutrition Education at Cosentino’s

    Nutrition Education at Cosentino’s

    May 06, 2013

    ​Cosentino's Markets have teamed up with Nutritionist Rebecca McConville. Check out this fun read from UMKC Athletics on their trip to Cosentino's.

    As part of UMKC's Athletic Performance Team, UMKC student-athletes have the privilege of working with a nutritionist. Over the past few years Nutritionist Rebecca McConville has dedicated much of her time to talk to the student- athletes, providing teams and individuals with informative presentations about the importance of nutrition on their athletic performance.  In the past, Rebecca has met with and presented to many of the teams and has given them different ideas of what foods and drinks are best to consume for their particular sport. A new feature to the nutritionist programming is providing the teams with personalized grocery store visits with Rebecca.  In the early months of this spring semester, she has met with three different UMKC athletic teams at local grocery stores to show them the importance of picking the right foods. Men's Basketball, Women's Golf, and Women's Soccer have each had a walk-through of a grocery store with Rebecca. 

    After arriving at the stores, the student-athletes and nutritionist started in the produce section, where most of their shopping should be done.  She walked them through every section of the store, pointing out things that the student-athletes should look for as well as things to steer clear from. Charter Lawson, freshman on the Women's Golf team, said, "I learned that different colors effect overall health, and don't always believe what is on the front of the box or packaging." 

    Assistant Strength and Conditioning Coach, Jeanne Rankin, added, "Rebecca helps the student-athletes decipher what is actually healthy as opposed to what just claims to be healthy. I think the best advice Rebecca gave was that you should shop the perimeters when you go to the grocery store. Rebecca has done a handful of presentations to our student-athletes, but the grocery store tour has been the most hands on." 

    Junior Jordan Andrzejewski of the Women's Soccer team commented on the grocery store trip, as well. She stated, "I surprisingly learned a lot. Who knew there was dry peanut butter and mixing it with water could save you about 100 calories!"

    The UMKC Athletic Performance team was created to assist in the personal and athletic development of the Kangaroo student-athlete. The education and assistance are supported by a team of talented athletic trainers, strength and conditioning coaches, and life skill coordinators. The Performance Team Programming gives student-athletes and coaches the opportunity to gather information to support a healthy lifestyle and achieve optimum athletic performance.

    Courtesy: UMKC Athletics/MSH Photography | Nutrition Education at Local Grocery Store

    Courtesy:UMKC Athletics | Release:02/15/2013

    Super Fruits for a Super You!

    Super Fruits for a Super You!

    Mar 20, 2013

    Fresh Fruits- A Few of Our Faves (Notice the bright colors!)


    Because of their impressive potassium content, bananas are highly recommended by doctors for patients whose potassium is low. One large banana packs 602 mg of potassium and only carries 140 calories. That same large banana even has 2 grams of protein and 4 grams of fiber. Fun Food Fact: The banana plant is not a tree - it belongs to the same family as the lily and the orchid, which makes It the world's largest herb!

    Recipe - The Elvis Sandwich

    Grilled PB & Nana Sandwich

    Ingredients To make 2 sandwiches:

    • 4 slices of regular soft white bread
    • 2 tablespoons creamy or crunchy peanut butter
    • 1 large ripe banana, peeled and sliced
    • Softened butter


    Preheat a flat pan on the stove top over medium-high heat. Spread peanut butter on two slices of bread, and then top with slices of banana. Top with remaining two bread slices. Spread butter on the outside tops and bottoms of bread and grill until golden brown. Serve immediately.


    Blueberries are one of the very few fruits that are native to America. Blueberries were quite useful during the Civil War when served as a staple food for the soldiers. Even today, North America remains the largest producer of blueberries. Blueberries don't just make your smoothies and cereal taste better; they contain high levels of antioxidants. Some research has shown blueberries can slow degenerative diseases associated with aging and improve motor skills.

    Health Benefits of Blueberries

    • Blueberries are loaded with vitamins, minerals, and anthocyanin.
    • They help in removing toxins and supply all the essential nutrients to the body.
    • Blueberries prevent aging by neutralizing the free radicals in the body.
    • They help in effective weight loss.

    Recipe - Blueberry Yogurt Smoothie


    • 2 cups fresh blueberries (can substitute frozen)
    • 1 cup plain greek yogurt
    • 1 1/2 cups low-fat milk


    Process all ingredients in a blender or food processor until smooth, stopping to scrape down sides. Serve immediately.

    Red Grapes

      Grapes are among the healthiest fruits to eat for their anti-aging and heart protection functions. Grapes contain lots of fiber and an assortment of vitamins and minerals. Grape seeds are highly valuable for their content of essential fatty acids and vitamin E, which protect your skin, blood vessel and nerve cells from free radical attacks. Grapes are rich in the polyphenolic compound resveratrol, a powerful antioxidant that could help fight heart disease – and red wine isn't the only source of resveratrol. You get nearly as much resveratrol in a cup of dark-colored grapes as you do in a five-ounce glass of merlot. Anthocyanins are another class of polyphenolic anti-oxidants present abundantly in the red grapes. These phyto-chemicals have been found to have an anti-allergic, anti-inflammatory, anti-microbial, as well as anti-cancer activity.


    The orange is one of the most common and popular fruit.  It is well-liked because of its easy availability all year round, dense nutrition, and it tastes good. Oranges are an excellent source of vitamin C and flavonoids.  One orange (130 grams) supplies nearly 100 percent of the recommended daily dietary intake of vitamin C.

    When you eat a whole orange, it provides good dietary fiber.  Leave in the albedo (the white matter under the peel) as much as possible as the albedo contains the highest amount of valuable bioflavonoids and other anti-cancer agents. An orange packs over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumor and blood clot inhibiting properties, as well as strong anti-oxidant effects.


    The fragrantly sweet juiciness and deep red color of strawberries can brighten up both the taste and aesthetics of any meal. First cultivated in ancient Rome, strawberries are now the most popular berry fruit in the world. In provincial France, they were regarded as an aphrodisiac. These red gems may be good for your heart in more ways than one. These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving -- about eight strawberries -- provides more vitamin C than an orange.

    Recipe - Strawberry Avocado Salsa

    Makes 4 servings


    • 1 cup finely chopped strawberries
    • 1/4 cup finely chopped peeled avocado
    • 2 tablespoons finely chopped red onion
    • 2 tablespoons chopped fresh cilantro
    • 1/2 teaspoon grated lime rind
    • 2 tablespoons fresh lime juice
    • 2 teaspoons finely chopped seeded jalapeño pepper
    • 1/4 teaspoon sugar


    Combine all ingredients in a medium bowl; toss gently. Serve with tortilla chips, or top grilled chicken or fish.

    Super Veggies for a Super You!

    Super Veggies for a Super You!

    Mar 18, 2013

    In what location of the grocery store should you spend the most time? No, not the wine and spirits department : ) It’s the Produce Department! On a nutrient density-to-calorie ratio, nothing beats fresh fruits and vegetables. Fresh produce contains all of nature’s vitamins and nutrients, and on any given day there are literally hundreds of items from which to choose. Let’s take a little stroll down the aisle…

    Fresh Vegetables- a Few of Our Faves (Notice the deep colors!)


    Broccoli was first cultivated in Rome and was brought to America by Italian immigrants during the 16th century

    Health Benefits of Broccoli

    • Broccoli is effective in preventing various types of cancers including breast cancer, uterus cancer and cancer of the lungs, colon, kidneys, liver, etc.
    • Broccoli is known for its detoxification properties because it is packed with sulphur, amino acids, and vitamin C.
    • The presence of Beta Carotene, Zeaxanthin, phosphorus, and Vitamins A, E & C in broccoli makes it excellent for eye health.
    • Broccoli should be included in the diet for building strong bones and for boosting immunity.


    We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time. Popeye popularized spinach, but it's too bad he ate it out of a can. Fresh spinach retains the delicacy of texture and green color that is lost when spinach is processed. Raw spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked. Among the world's healthiest vegetables, spinach comes out at the top of the  list for nutrient content. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection.


    Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white, golden/yellow or even rainbow color roots. Beets' sweet taste reflects their high sugar content, which makes beets an important source for the production of refined sugar ( the beets that are used for sugar consumption are of a different type than the beets that you purchase in the store). Raw beet roots have a crunchy texture that turns soft and buttery when they are cooked. Beet leaves have a lively, bitter taste similar to chard. The main ingredient in the traditional eastern European soup, borscht, beets are delicious eaten raw, but are more typically cooked or pickled

    Ever consider why it seems Eastern Europe and Russia have so many citizens who live to over 100 years of age? Maybe it’s the borscht!

    Borscht Recipe

    • 2 tablespoons extra-virgin olive oil
    • 1 medium onion, chopped
    • 2 cups reduced-sodium beef broth, or vegetable broth
    • 1 medium russet potato, peeled and diced
    • 1/2 teaspoon salt
    • 1/4 teaspoon freshly ground pepper
    • 1 1/2 cups steamed cubed beets, 1/2-inch cubes
    • 2 teaspoons red-wine vinegar
    • 1/4 cup reduced-fat sour cream
    • 1 tablespoon prepared horseradish (optional)
    • 1 tablespoon fresh chopped parsley


    1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
    2. Combine sour cream and horseradish in a small bowl. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.


    Kale belongs to the cabbage family. It is purple or green in color and consists of central leaves that are not a part of the head. It is available in different leaf colors, including pale green, green, violet green, dark green, and a shade of violet brown.

    Health Benefits of Kale

    • Similar to any other super food, kale is loaded with vitamin A, B complex, and C. It is also a powerful antioxidant.

    • One portion of kale is equal to just about 36 calories and can fulfill your Vitamin A needs for the entire day. It is also rich in beta carotene and enhances vision.
    • It is a rich source of minerals like copper, calcium, iron, and manganese.
    • It is rich in dietary fiber and contributes to effective weight loss.
    • Kale is anti-inflammatory and prevents skin diseases.

    Swiss Chard

    Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that's also found in broccoli, kale, strawberries, and other foods

    The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins. Virtually all of these phytonutrients provide antioxidant benefits, anti-inflammatory benefits, or both

    Swiss chard is not only one of the most popular vegetables along the Mediterranean but it is one of the most nutritious vegetables around and ranks second only to spinach. Slice leaves 1-inch wide and the stems 1/2-inch wide and boil for just 3 minutes. We only recommend eating the stems of varieties with white stems; colored stems are very tough.

    Sauteed Swiss Chard with Orange

    Serves 4


    • 1 tablespoon extra-virgin olive oil

    • 2 bunches Swiss chard (large stems removed), leaves cut into 1-inch strips
    • Zest from 1 orange, cut into wide strips, plus juice
    • Coarse salt and ground pepper


    In a large skillet, heat oil over medium-high. Add Swiss chard and orange zest. Cook, tossing frequently, until chard wilts, about 4 minutes. Season with coarse salt and ground pepper, then add juice of the orange; toss to coat. Serve immediately.

    Recipe credit : marthastewart.com


    Carrots are available throughout the year, although locally grown carrots in season in the summer and fall are the freshest and most flavorful. While we usually associate carrots with the color orange, carrots can actually be found in a host of other colors including white, yellow, red, or purple.

    Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of antioxidants and other health-supporting nutrients.

    In a recent study from the Netherlands, foods with deeper shades of orange and yellow have emerged as the most protective against cardiovascular disease. And even more striking, carrots were determined to be the most prominent member of this dark orange/yellow food category.

    Our favorite preparation method for carrot is oven roasting, which brings out the natural sweetness. We like this recipe:

    Ginger-Roasted Carrots


    • 1 lb fresh carrots, trimmed and peeled - or 1 lb baby carrots

    • 2 tablespoons brown sugar, packed
    • 2 tablespoons butter or 2 tablespoons margarine
    • 1 teaspoon fresh ginger, minced


    1. Preheat oven to 400 degrees.
    2. In a small saucepan, or in microwave, melt butter and add brown sugar and ginger, stirring to blend.
    3. Combine the sauce and carrots and stir to coat. Pour coated carrots on a sheet pan.
    4. Place the pan in the oven and roast the carrots for 20 minutes or until fork tender.

    Daily Detox for a Super You!

    Daily Detox for a Super You!

    Mar 06, 2013

    Juicing is an excellent way to combine superfoods to create the powerful dose of nutrients your body needs to unlock a super you. This month, Cosentino’s will present you with healthy juicing recipes that use superfood ingredients purchased at your neighborhood Cosentino’s Market.

    Why Juicing? Juicing is:

    • easy to digest and can increase your metabolic rate.

    • an easy way to get beneficial enzymes, which are primarily found in raw foods, into the body. Enzymes in fresh fruits and vegetables have the vital role of converting food into body tissue and energy.
    • ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease.
    • is high in antioxidants and other immune enhancing properties.
    • can help to accelerate recovery from illness and improve or alleviate symptoms.

    For our juicing blog we'll be using a Jack LaLanne Power Juicer Deluxe. It is an inexpensive centrifrugal juicer extractor that allows you to add ingredients with their peels and seeds intact.

    Jack LaLanne's Daily Detox Juice

    A detox a day keeps the doctor away!

    Pro tip: We found this recipe to be a bit tart. We recommend adding some agave syrup or honey as a natural sweetener.

    1. 6 asparagus stalks (trimmed)
    2. 1/2 lemon (peel intact)
    3. 1/2 cucumber (peeled)
    Image courtesy of www.veria.com

    Win your own Jack LaLanne Power Juicer!

    Super Juice for a Healthy Heart

    Super Juice for a Healthy Heart

    Feb 28, 2013

    Juicing is an excellent way to combine superfoods to create the powerful dose of nutrients your body needs to unlock a super you. This month, Cosentino’s will present you with healthy juicing recipes that use superfood ingredients purchased at your neighborhood Cosentino’s Market.

    Why Juicing? Juicing is:

    • easy to digest and can increase your metabolic rate.
    • an easy way to get beneficial enzymes, which are primarily found in raw foods, into the body. Enzymes in fresh fruits and vegetables have the vital role of converting food into body tissue and energy.
    • ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease.
    • is high in antioxidants and other immune enhancing properties.
    • can help to accelerate recovery from illness and improve or alleviate symptoms.

    For our juicing blog we'll be using a Jack LaLanne Power Juicer Deluxe. It is an inexpensive centrifrugal juicer extractor that allows you to add ingredients with their peels and seeds intact.

    Image courtesy of www.aliveandwell.tv.

    Jack LaLanne's Healthy Heart Juice

    To kick-start our juicing blog we decided to start with Jack LaLanne's Healthy Heart Juice.

    1. 2 oranges (peeled)
    2. 3 brussel Sprouts
    3. 1 bunch seedless red grapes
    4. 1 small or 1/2 large pomegranate (seeds)
    Healthy Heart Juice Ingredients
    Healthy Heart Juice Ingredients

    Win your own Jack LaLanne Power Juicer!

    Super Juice for a Super You

    Super Juice for a Super You

    Feb 25, 2013

    Would you ever eat brussel sprouts, oranges and pomegranate...together?

    Probably not.

    But, what if they were blended together in a tasty juice?

    Fresh Produce at Cosentino’s Markets 

    It’s no secret that Cosentino’s Markets carry some of the freshest produce in town. 

    Our diverse selection of the highest-quality fruits and vegetables gives health-conscious customers the tools and ingredients they need to live well.

    Superfoods for a Super You

    What is a superfood?

    Superfoods are produce, nuts and grains, healthy fats and oils and some meats that are packed full with essential health-boosting vitamins and nutrients. Many superfoods have specific health benefits associated with them, such as promoting heart health, or reinforcing your immune system.

    Juicing 101

    Ok, so you know what superfoods are, but how do you use them on a daily basis?

    Juicing is an excellent way to combine superfoods to create the powerful dose of nutrients your body needs to unlock a super you.

    This month, Cosentino’s will present you with healthy juicing recipes that use superfood ingredients purchased at your neighborhood Cosentino’s Market.

    We’ll walk you through the steps of turning raw veggies into deliciously nutritious beverages that will fuel your mind and body.

    Enter to Win Your Own Juicer! 

    The Brookside and Downtown Markets are each giving away a "Jack LaLanne's Power Juicer" juicer to one lucky winner! 

    Enter here for your chance to win! 


    Start juicing today!

    ​Let’s Go Nuts

    ​Let’s Go Nuts

    Feb 22, 2013

    Nuts have had a long-time bad rap as a high calorie, indulgent food that we should decline whenever tempted. True, nuts get more than half of their calories from fat. But there’s more to it than that.

    The biggest danger to the heart and arteries comes from saturated fats, found mostly in meat and high-fat dairy products. The fat in most nuts is unsaturated, the "friendlier" kind of fat that lowers LDLs, the so-called bad cholesterol. Cashews, almonds, and peanuts are full of monounsaturated fats.

    Nuts are rich in an amino acid that could be linked to heart benefits. This amino acid, called arginine, helps relax blood vessels, which can reduce the danger of coronary artery disease. A Harvard School of Public Health study showed that women who ate nuts regularly had a 32% lower risk of having a non-fatal heart attack compared to women who avoided nuts.

    A one-third cup of nuts provides about five grams of protein and is equivalent to one ounce of lean meat. Nuts are an excellent source of protein, fiber and vitamin E.


    Walnuts are the only nuts that contain a significant amount of omega-3s in the form of ALA, and are known for their high antioxidant activity. Walnuts can be sprinkled on salads, cereal, oatmeal and added to your favorite baked goods. 

    Brazil nuts 

    They have more selenium than any other food. One nut delivers your entire day’s worth!


    A handful of almonds consumed daily aid weight loss, regulate blood pressure, and bring down the chances of coronary heart disease. Almonds are a good source of Vitamin B2, E, copper, manganese, and potassium. 

    Buy ‘plain’ nuts that haven’t been mixed with salty flavorings or sweet candies. Keep nuts in a tightly closed container for up to three months. Keep some at your office desk for an easy mid-day snack. Sprinkle nuts on oatmeal or salads, and add chopped nuts to many recipes for extra flavor and fiber.

    Downtown Online Availability

    Downtown Online Availability

    Feb 20, 2013

    The downtown market's online server only delivers to a 2 mile radius of the grocery store.

    Super Grains for a Super You

    Super Grains for a Super You

    Feb 19, 2013

    Whole grains are a great way to boost your metabolism and increase your energy! What are whole grains? Whole grains are unrefined grains that haven't had their bran and germ removed by milling. These unrefined grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.


    Ten years ago, the FDA approved a label publicizing the association between a diet high in oat fiber and the reduction of cholesterol. Further research has proven this claim to be true: The fiber in oats lowers total cholesterol and LDL cholesterol, or the bad type of cholesterol. With every 1 percent reduction in LDL cholesterol, heart-disease risk is lowered 1 to 3 percent. Oats also contain plant chemicals that have antioxidant properties.


    A top source of beta-glucan, a fiber that lowers cholesterol and helps control blood sugar. Whole grain barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. When cooked, barley has a chewy texture and nutty flavor, similar to brown rice. Although soup is the most popular way to eat barley, you can use it like any other grain such as couscous or rice

    Barley trivia:

    98% of barley grown in the United States will never make it into your soup! Barley is refined to make barley malt - a key ingredient in beer, and is also grown for feeding animals used for food.


    Pronounced "KEEN-wah”, it is technically not a grain, but rather a member of the same food family that contains spinach, Swiss chard, and beets. Many researchers refer to quinoa as a "pseudocereal." This term is typically used to describe foods that are not grasses but can still be easily ground into flour. Quinoa is a perfect food to include on a gluten-free diet, since it not only lacks gluten but doesn't even belong to the same plant family as wheat, oats, barley, or rye.

    Researchers date the popularity of quinoa to approximately 3000 BC, when its consumption became widespread in the Andes mountains regions of South America. The most common type of quinoa you will find has an off-white color, but red and black quinoa is becoming more available. Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.

    Many people chose to rinse quinoa after purchase to remove any bitter taste that may remain in the seeds. An effective method to do so is to place the quinoa seeds in a fine-meshed strainer and run cold water over the quinoa while gently rubbing the seeds together in your hands. After completing this process, you can taste a few seeds to determine if a bitter taste remains. If it does, simply continue this rinsing and rubbing process until you no longer taste a bitter residue.

    Check out our recipe for Quinoa salad


    Super Seeds for a Super You

    Super Seeds for a Super You

    Feb 17, 2013

    A seed is the part of a plant that contains the embryo of a future plant. To provide the embryo with a good source of energy, the seed often contains stored nutrients and oils that make the seed high in fat.Nutritionally speaking, the health benefits of seeds have not been studied as much as nuts. However, seeds are excellent sources fiber, selenium and vitamin E, and fairly good sources of protein, zinc, and iron. Because they contain a concentrated source of fat and calories, it is best to enjoy them in small amounts (1/8 - 1/4 cup), 3-4 times a week. 

    Selection and Storage 

    Select seeds that are in sealed jars, bags or containers to help ensure freshness. Because seeds are high in fat, they will spoil easily. Store them in a cool, dark, dry location. Seeds can be refrigerated from 2 months to a year or kept in the freezer for up to 2 years. 

    Common Seed Types


    Flaxseed has been part of the human diet for thousands of years. However, its popularity has increased recently due to its health benefits.  Not only is flaxseed loaded with plant omega-3 ALAs, it also has more lignans than any other food. Store ground flaxseed in your refrigerator and sprinkle on yogurt, cold cereal or oatmeal. Both ALA and lignans are anti-inflammatory, and lignans may also help lower cholesterol levels. Flaxseeds should be eating ground, otherwise they won’t be fully digested—and you won’t extract the nutrients.

    Wheat germ

    A quarter-cup gives you more than 40% of your daily vitamin E and immune-boosting selenium.

    Hemp Seeds

    Hemp Seeds have a delicious, nutty flavor. Unlike marijuana, hemp seeds contain virtually no THC (the psychoactive ingredient), so you don't have to worry about failing your company’s drug test. Of these three seeds, hemp contains the most well-rounded and balanced nutritional profile. Two tablespoons contains 6 grams of fat (including 882 milligrams of ALA), 2 grams of fiber, and 5 grams of protein. One unique characteristic of hemp seeds is that they contain all essential amino acids—something uncommon with plant protein sources—making them a great addition for people on a vegetarian or vegan diet.

    Sesame Seeds

    Sesame Seeds add a crunchy texture to many Asian dishes and can be sprinkled on steamed veggies, salads, breads and tossed into stir-fries. These nutty tasting, oval-shaped seeds are often ground into a paste called tahini. This paste is a staple ingredient in many Middle Eastern foods such as halvah, hummus, soups and sandwiches.

    Sunflower Seeds

    Sunflower Seeds come from the huge head of the sunflower, which is filled with these delicious seeds with a nutty flavor. People of all ages enjoy cracking the shell open with their teeth, digging out the kernel, and spitting out the shell's remains. Sunflower kernels make tasty additions to trail mix, granola, stuffing, and baked goods.

    Chai Seeds

    While many people remember them with the infomercials trying to convince you to buy green furry pets, chia seeds were originally eaten by the Mayan and Aztecs. With 5 grams of fiber per tablespoon, just adding two tablespoons of the seeds to your oatmeal or smoothie in the morning will double the fiber intake of the average American. Like flax and hemp seeds, chia seeds also contain the omega-3 fat ALA. In fact, they contain more Omega-3 than salmon! They are also easier to digest and unlike flaxseed, do not need to be ground up. Some other fun facts:

    Good Reasons To Start Eating Chia Seeds

    1. They are easier to digest than flax seeds.
    2. Just 1 tablespoon of chia seeds contains 5 grams of fiber, 3 grams of protein, 2282 mg of Omega 3 and 752 mg of Omega 6 fatty acids!
    3. A significant concentration of fiber combined with their ability to absorb 10 times their weight in water also makes chia seeds excellent for maintaining regularity.
    4. This fiber content also helps normalize blood glucose levels by slowing the conversion of carbohydrates into sugar.
    5. Chia seeds contain respectable concentrations of potassium, calcium, iron, phosphorus and manganese.
    6. Chia seeds are extremely nutrient-dense, with one of the highest antioxidant concentrations of any known food!

    Want More Superfood Information?

    Let's start a conversation about healthy eating! Check out Cosentinos.com/superfoods for Superfood facts, recipes and more! Want to share your own tips and recipes? Use on #SuperYouKC on Twitter to get the conversation started! 


    Super (Healthy) Fats and Oils

    Super (Healthy) Fats and Oils

    Feb 15, 2013

    Omega-3 fatty acids are all the rage these days. Why? Because extensive research indicates that these heart-healthy fats may play a key role in keeping our brains and bodies healthy. There are actually three types of polyunsaturated fatty acids that are collectively referred to as omega-3s. ALA (alpha-linolenic acid) is found in plant sources, while DHA and EPA are found in fish and shellfish. A nutritious diet rich in Omega-3 fatty acids may help reduce inflammation, prevent heart disease and arthritis, positively impact behavior and cognitive function, and even help you look better (thanks to its skin enhancing properties). 

    Olive Oil

    Olive oil has long been recognized for its unusual fat content. This plant oil is one of the few widely used culinary oils that contain about 75% of its fat in the form of oleic acid (a monounsaturated, omega-9 fatty acid). In terms of monounsaturated fat, the closest common culinary oil to olive is canola oil, with about 60% of its fat coming in monounsaturated form. By contrast, the fat in soybean oil in only 50-55% monounsaturated. Research has long been clear about the benefits of oleic acid for proper balance of total cholesterol, LDL cholesterol, and HDL cholesterol in the body. Proper storage techniques for olive oil are very important, not only to preserve the delicate taste of the oil, but also to ensure that it does not spoil and become rancid, which will have a negative effect on its nutritional profile.

    Even though olive oil's monounsaturated fats are more stable and heat-resistant than the polyunsaturated fats that predominate in other oils (especially the easily damaged omega-3 fatty acids found in flax seed oil, which should always be refrigerated and never heated), olive oil should be stored properly and used within 1-2 months to ensure its healthy phytonutrients remain intact and available. Research studies have shown compromise in the nutritional quality of olive oil after two months' period of time, even when the oil was properly stored.

    Purchase only as much as you will use in one to two months and store away from light and heat. Protect your olive oil's flavor and antioxidants by transferring 7 to 10 days' worth of oil to a smaller bottle to lessen the oxidation that occurs when the oil is exposed to air. Leave this small bottle at room temperature for easy use, but refrigerate the rest. When chilled, olive oil will solidify slightly and turn cloudy, but once restored to room temperature, it will regain its normal appearance, and its quality will be better maintained. Although it may be convenient, definitely don't store your olive oil near the stove as the heat will damage it.

    Canola oil 

    A Tbsp of this heart-healthy oil has all the alpha-linolenic acid (ALA) you need in a day, plus two different forms of vitamin E. Less expensive than olive oil, canola oil can also withstand higher cooker temperatures. This heart-healthy oil contains 1,300 mg of Omega-3s per tablespoon (more than olive oil), but both make excellent choices for increasing your consumption of the Omega-3 ALA.


    Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger, and have been shown to decrease the incidence of breast and prostate cancer. The creamy fruit is also packed with fiber and protein. Additionally, avocado contains 60% more potassium than a banana and the Beta sitosterol helps in lowering LDL (bad) cholesterol.

    Other Nut Oils

    Great for a light finishing drizzle on salads, nut oils are generally good for you in small portions.

    • Almond 

          high in Monounsaturated Fats (MUFAs)

    • Hazelnut 

          similar to olive oil, but with less saturated fat and High in MUFAs

    • Pecan

           high in MUFAs and polyunsaturated fats (PUFAs)

    • Walnut

          high in PUFAs and linolenic fatty acids

    Valentine’s Day Chocolates

    Valentine’s Day Chocolates

    Feb 08, 2013

    Nothing says Valentine's Day quite like chocolate. 

    If you're going to surrender to the typical trappings of the day, you might as well surrender with the best. Let Cosentino's Markets be your source for fine chocolates this Valentine's Day.

    A Brief History of Chocolate and Valentine's Day

    Every February 14th love-struck men and women spend more than 1 billion dollars on chocolate products. Blame Cupid for the love-struck part, but why chocolate? What does chocolate really have to do with the most romantic day of the year?

    Our infatuation with chocolate first began 2,000 years ago when it was discovered in Latin America. The Maya and Aztec elites infused cocoa beans with water to form frothy chocolate drinks – the first frappuccinos, if you will – for special occasions and as sacrifices to the gods. The Aztec ruler Montezuma believed that chocolate was an aphrodisiac and routinely drank it before entering his harem, thus increasing chocolate’s popularity and its association with love and romance. 

    As it turns out, he was ahead of his time. Modern-day scientists have linked the chemical phenylethylamine in chocolate to feelings of excitement, attraction and even pleasure. The rest of Aztec society used cocoa beans as money and were unable to afford to drink it. Thus “gifting” chocolate for consumption was the Aztec version of John Cusak standing outside of your window with a boom-box. 

    Christopher Columbus saw how the Aztecs revered cocoa when he entered the picture in the sixteenth century and immediately took the luxury product back to Queen Isabella of Spain. Chocoholics sprouted up all over Europe, sharing the legend of their new obsession’s alleged mythical powers. At one point in time, chocolate was believed to be so potent that nuns were forbidden from eating it and French doctors used it to treat “broken hearts.”

    By the 1800s, the Cadbury Brothers set up shop in England and began packaging candies to sell to a mainstream audience. In 1861, in a genius marketing move, Richard Cadbury created the first ever heart-shaped box for Valentine’s Day, spurring the commercialization of the holiday. To this day, every February 14th we all still have a sweet spot for the sweet stuff.

    Chocolate Brands Carried at the Markets

    Lindt, Godiva, Ferrero Rocher, SunBiotics, Chocolove, Ghirardelli, Endangered Species, New Tree, Rapunzel, Newman’s Own, Valor, Perugina, Green & Black, Toblerone, RitterSportBogdon, FazermintAndes, After 8, Dove, Cadbury and Hershey's.

    Local Brands Carried

    Patric, Russell Stover, Tall Grass Toffee and Christopher Elbow single bars and boxes (Downtown Market only).

    Valentine's Day Special

    If you're in the mood for an extra special treat stop by the Markets and reserve a box of chocolate covered strawberries! 

    Want More?

    Follow us on Twitter and Facebook (Downtown or Brookside) for more information about our Valentine's Day Specials!

    Source: Gourmet Live

    ​Raise a Toast to Your Valentine!

    ​Raise a Toast to Your Valentine!

    Feb 06, 2013

    Looking for the perfect bubbly for a Valentine's Day toast? Cosentino’s Markets have you covered!

    Why is Champagne a drink for celebrations and used to mark special occasions?

    Is it just because it’s exclusive and iconic?

    According to the folks at Champagne-Expert.com:

    The bubbly, light-colored wine has historically been associated with luxury and the parties of the royal courts and aristocracy of Europe, said Kolleen M. Guy, associate professor of history at the University of Texas at San Antonio and author of “When Champagne Became French” (The Johns Hopkins University Press, 2003).

    Just the act of opening a Champagne bottle is enough to mark a celebration, and in some cases, the bubbling beverage isn’t even consumed during the festivities, Guy said. The tradition of drinking champagne to mark celebrations originated in the royal courts of Europe prior to 1789, where the expensive drink was viewed as a status symbol. "Royalty loved the novelty of sparkling wine. It was said to have positive effects on women’s beauty and man's wit," Guy said.

    Today, Champagne is often used to commemorate joyous occasions, from smashing bottles against a ship before its maiden voyage to throwing champagne glasses on the floor at Russian weddings.  "In a secular society, we want to mark both the joy and sanctity of the occasion," Guy said. Champagne does this symbolically, but also visually, since it overflows in abundance and joy.

    Cosentino’s Market stocks a variety of fine Champagnes, as well as many other sparkling wines like Cava, Prosecco, and domestic sparkling wine brands such as Schramsburg, Domaine Chandon, Gloria Ferrer, Mumm, J Vineyards, Korbel.

    Superfoods for a Super You!

    Superfoods for a Super You!

    Feb 01, 2013

    At Cosentino's, we are firm believers that you are what you eat, so that is why we are introducing our "Superfoods For A Super You" initiative! 

    For the months of February, March and April, Cosentino's Markets will be featuring our wide selection of delicious, nutrient-rich Superfoods. Our knowledgeable and dedicated team of experts have shared tips of the trade, recipes for healthy meals and much more for you and your family to enjoy. 

    We've already done all the work, so now is the time to unlock the power to a super you with Superfoods!

    What Are Superfoods? 

    Superfoods are foods that are nutrient-rich and are thought to fight both aging and illness. They have high amounts of flavonoids and micro and macro nutrients while being low in calories. These are the foods that will boost a person's immune system and help him or her fight everything from the flu to aging. Foods given this title are usually based on solid research and should be considered seriously for almost anyone’s diet.

    One of the top super foods is spinach. It has more than 100% of vitamins K and A for starters, and it contains more than half the daily requirements for folate and manganese. Spinach has a special concoction of flavonoids, 13 to be exact, that all work together to help slow a number of cancers, including breast cancer. If that wasn’t enough to make it a super food, spinach does more. It’s been associated with improved brain function, eyesight, energy, and gastrointestinal function.

    February Superfoods

    During the month of February, Cosentino's will be featuring healthy fats and oils. These products include Omega-3 rich oils such as olive oil, canola oil, avacado oil and healthy nuts. During February we will also be featuring one of our favorite Superfood's, dark chocolate!

    March Superfoods

    For March the Markets will be featuring proteins and healthy beverages. Keep an eye on our blog for juicing recipes, tutorials and a chance to win a free juicer!

    April Superfoods

    For the last month of our "Superfoods for a Super You" initiative we'll be showcasing Superfoods found in our gorgeous produce department. Featured items include beets, kale, swiss chard, pomegranates and blueberries. The greener and brighter, the better! 

    Want More? 

    For more Cosentino's "Superfoods For A Super You" information, events and recipes follow us on Twitter and Instagram @cosentinoskc and follow #SuperYouKC 

    The Joy of Scratch Made

    The Joy of Scratch Made

    Dec 11, 2012

    The Cosentino's Share a Holiday Tradition and Recipe

    One of the joys of the Holiday Season is the tradition of making treats like jellies, candies and cookies – and then sharing the bounty with family and friends. 

    Our family gets together for a fun-filled day of making and baking, with lots of laughter and lots of cleaning up! We love the time together, but the best part is packaging everything and then sharing with others.  We can’t share the cookies with everyone, but we can share a recipe for Cranberry-Pistachio Biscotti that we all love. 

    You can count on Cosentino’s Market to have all the ingredients you need to make you favorite holiday treats. 

    Cranberry and Pistachio Biscotti

    Recipe makes about 2 dozen


    • 2 cups all-purpose flour, plus more as needed
    • 1 teaspoon baking powder
    • 1/4 teaspoon fine salt
    • 3/4 cup granulated sugar
    • 4 tablespoons unsalted butter (1/2 stick), at room temperature
    • 2 large eggs, at room temperature
    • 2 teaspoons finely grated orange zest 
    • 1 teaspoon vanilla extract
    • 3/4 cup dried cranberries
    • 3/4 cup shelled, roasted, salted pistachios


    • Preheat the oven to 350°F and arrange a rack in the middle. Line a baking sheet with parchment paper; set aside. Mix the flour, baking powder, and salt in a medium bowl; set aside.
    • Place the sugar and butter in the bowl of a stand mixer fitted with a paddle attachment and beat on medium speed until fluffy and light in color, about 3 minutes. Stop the mixer and scrape down the beater and the sides of the bowl with a rubber spatula.
    • Add the eggs, zest, and vanilla and mix until combined, about 1 minute. Stop the mixer and scrape down the beater and the sides of the bowl with the rubber spatula. Turn the mixer to low and slowly add the reserved flour mixture, mixing until just combined. Add the cranberries and pistachios and mix until evenly combined.
    • Turn the dough out onto a lightly floured work surface and divide it into 2 equal portions. Using your hands and flouring them as needed, shape each portion into a 10-by-2-inch flat loaf. Transfer the loaves onto the prepared baking sheet.
    • Bake until light golden brown, about 30 minutes. Remove the pan to a wire rack and let cool for 15 minutes. Meanwhile, reduce the oven temperature to 300°F.
    • Remove the baked loaves to a cutting board. Using a serrated knife, slice each loaf crosswise on a slight diagonal into 1/2-inch-thick slices. Discard the very end pieces. Place the slices flat on the reserved baking sheet, spacing them at least 1/4 inch apart.
    • Bake for 15 minutes. Flip the biscotti and bake until the tops are dry to the touch and light golden brown, about 15 minutes more. Remove from oven and cool on a wire rack for at least 30 minutes.
    • Once cooled, the cookies can be stored in an airtight container at room temperature for up to 1 week.

    The Origin of Holiday Giving

    The Origin of Holiday Giving

    Dec 04, 2012

    The Story Behind Gift Giving

    The Encyclopedia Americana explains:

    "Most of the customs now associated with Christmas were not originally Christmas customs but rather were pre-Christian and non-Christian customs later taken up by the Christian church. Saturnalia, a Roman pagan feast celebrated in mid-December, provided the early model for many of the merry-making customs of Christmas."

    Many recorded events in history show the giving and receiving of gifts dates back at least to the fourth century. St. Nicholas, a Christian Bishop, was known for his generosity in giving to those less fortunate than he, as well as giving to children of all backgrounds simply because he felt they needed to savor their childhood. The most common gifts were homemade foods and sweets, oranges (this was a huge treat due to the fact they were very rare), handcrafted gifts such as socks, sweaters, dresses, nightgowns, blankets and other handmade useful items.

    Giving Today

    Nowadays, gift-giving has gone far beyond its’ humble beginnings, but we still enjoy sharing food with family and friends. Count on Cosentino’s Market to have what you need for new and unique items that can be made into beautiful custom Gift Baskets.

    Why Pumpkin Pie?

    Why Pumpkin Pie?

    Nov 20, 2012

    A Slice of History

    To many, pumpkin is a symbol of fall and the harvest. Pumpkin flourished in the new world, and being a member of the squash family, was used in many different ways, including using dried strips of the rind as weaved mats. The pumpkin pie originated when the colonists cut off the head of the pumpkin top, removed the seeds, and filled the insides with milk, spices and honey. Then they baked the pumpkin in hot ashes. The early colonists also used pumpkin meat as an ingredient for the crust of pies, not the filling.

    The First Pumpkin Pie

    Although no exact date exists for the first pumpkin pie, the basics go back to writings in Medieval times sometime before the 1500's where pumpkin was stewed with sugar and spices and wrapped in pastry. Some of the earliest recorded recipes of pumpkin pie may have come from the French.


    "To make a Pumpion Pie"

    Take a pound of pumpion and slice it, a handful of thyme, a little rosemary, and sweet marjoram stripped off the stalks, chop them small, then take cinnamon, nutmeg, pepper, and a few cloves all beaten, also ten eggs, and beat them, them mix and beat them all together, with as much sugar as you think fit, then fry them like a froise, after it is fried, let it stand till it is cold, then fill your pie with this manner. Take sliced apples sliced thin round ways, and lay a layer of the froise, and a layer of apples with currants betwixt the layers. While your pie is sitted, put in a good deal of sweet butter before your close it. When the pie is baked, take six yolks of eggs, some white-wine or verjuyce, and make a caudle of this, but not too thick, but cut up the lid, put it in, and stir them well together whilst the eggs and pumpion be not perceived, and so serve it up.

    --- The Accomplisht Cook , Robert May, facisimile reprint 1685 edition [Prospect Books:Devon] 2000 (p. 224)

    By the time it got to early America the name had changed to Pompkin

    1796 Pompkin (pie) from the American Cookery, Amelia Simmons

    And eventually morphed into Pumpkin.

    Image from the Economical Housekeeper by Esther Allen Howland, 1845

    Thanksgiving Wines

    Thanksgiving Wines

    Nov 13, 2012

    Thanksgiving Wines

    The Wines of Thanksgiving

    More wine is sold for Thanksgiving Day dinner than for any other meal of the year. We like to plan ahead what wines we will serve - right along with our Thanksgiving meal . There are no hard-and-fast rules for picking the right wine, but whether you favor whites or reds, we think the lighter, livelier, less complex wines go better with the traditional Thanksgiving feast than heavier, more complicated ones.

    The Sparklers

    The fine bubbly bite of a great sparkling wine makes any event more lively and special. Serve a flute or two as a starter as guests are arriving -- or at the table; they're wonderful companions for food. If you're serving a sparkling wine with dinner, we recommend a Brut or an extra dry (which is less dry than Brut).

    The Whites

    Though the standby white wine for many is Chardonnay, generally, the oakiness and intensity of most Chardonnays is not ideal for the Thanksgiving feast. Consider instead white wines that are refreshing, tangy, and fruity, such as:

    • Viognier: Floral and fruity, with essences of peach, apricot, and pear. Low acidity.

    • Chenin Blanc: Spicy and slightly sweet with high acidity.
    • Sauvignon Blanc: Light and crisp, with grassy or herbaceous flavors. Higher acidity.
    • Riesling: Can be dry or sweet; spicy, fruity flavor with touches of peaches or apricots and a floral fragrance.
    • Gewurztraminer: Can be dry or sweet. The German word gewurtz means "spiced." These wines are highly aromatic with floral touches and spice notes such as cloves or nutmeg.

    The Reds

    Yes, you can serve red wine with turkey breast. You may not want to serve Cabernet because it is generally too tart and high in tannins to match well with turkey, but you can serve a lighter red. In fact, it is a red wine that has long been the classic choice for Thanksgiving because its light berry brightness contrasts well with the heartiness of the traditional menu.

    But red wine doesn't stop there. Consider any of the following:

    • Pinot Noir: Younger wines are fruity with essence of plums, strawberries, cherries, and raspberries. Older wines have a smoky edge to them.

    • Syrah: Strong spice and black pepper qualities. Older syrahs are fruitier, with some smokiness. Also called Shiraz if it comes from Australia.
    • Zinfandel: Lots of intense, plummy, jammy flavors with spicy or peppery notes.
    • Beaujolais: Light and dry with fresh, fruity flavors. Choose more recent vintages and serve it slightly chilled.

    Still can’t decide?

    Try a Rosé which is crisp, light, and fruity, and might be just the thing to serve with a hearty meal. Serve it chilled.

    Thanksgiving Thoughts

    Thanksgiving Thoughts

    Nov 06, 2012

    ​The story behind the holiday

    Thanksgiving, the traditional North American holiday, is celebrated every year by millions of Americans on the fourth Thursday of November. It is a time to count your blessing and say ‘thanks’ while celebrating with friends and family. But have you ever wondered how this came to be?

    President Lincoln nationalized the Thanksgiving holiday in 1863, but the tradition of the turkey was actually in use before that, and dates back to when the first pilgrims set foot in America. Thanksgiving is often called Turkey Day, because of the tradition of serving turkey on that day.

    So why use the turkey on Thanksgiving?

    The turkey was actually once used as a national symbol of America. Benjamin Franklin is quoted as saying it was chosen because it's a good runner with sharp sight. Later, the bald eagle replaced the turkey as America's national symbol.

    Quite a few of these domesticated turkeys were actually brought to North America by the Pilgrims in 1620. After their arrival, the Wampanog Indian tribe introduced the wild turkey to the Pilgrims. Then, in 1621 the Pilgrims celebrated their first Thanksgiving with the Wampanog Indian tribe. It is estimated about 90 Wampanog Indians were the Pilgrims guests of honor at this dinner.

    Market Birds

    We have a full line of frozen as well as fresh turkeys from which to choose. To make sure you get the size bird you need, we highly recommend calling ahead to reserve your turkey at least 3 days in advance.

    Our Three Favorite Ways to Enjoy Lobster

    Our Three Favorite Ways to Enjoy Lobster

    Oct 16, 2012

    ​Our 3 Favorite Ways to Enjoy Lobster

    1. Whole lobster with all the trimmings

    Honestly, what could possibly be better than the pure extravagance of eating a whole lobster. Plus, not many meals involve the use of tools!

    To get at the meat inside a cooked whole lobster (whether it’s been boiled or steamed), you’ll need a nutcracker. A lobster fork (a small type of fork) is also helpful. Once you have those, the most effective way to eat a lobster is as follows:

    The Legs

    Grasping the lobster by its back, gently twist the legs so that they come away from the lobster at their base. You can then get little bits of meat and lobster juice out of the legs by breaking them at the joins and biting and sucking on their ends. You may also be able to remove strings of meat using your lobster fork.

    The Claws

    As you did with the legs, twist the claws so that they come away from the lobster at their base. You’ll now have what looks like an “arm” with a claw at the end. Break off the arm from the claw at their point of connection. To get at the meat in the part of the claw, use your nutcracker to crack and remove the tip of the claw. Now the claw will have holes at both ends—at its tip, and at the “wrist” where it met the “arm.” Insert a finger or your lobster fork into the hole at the tip of the claw and push the meat out the hole at the wrist.

    The Tail

    With one hand, firmly grasp the top of the lobster’s back. With the other hand, grasp the lobster’s tail in the same way. Twist the two parts of the lobster in opposite directions until they separate.

    The underside of the tail is covered in a white or translucent material that feels a bit like plastic. Using a sharp knife and starting at the end of the tail that was once attached to the rest of the lobster, you can cut down the middle of this material along the length of the tail. Once you’ve cut the underside of the tail so that it splits open, you can remove the meat.

    What Else Can You Eat in a Lobster?

    Some lobster lovers are much more detail-oriented in their search for meat, and will scour the inside of the lobster for little morsels that they’ve left behind. Some lobster lovers also pull off the shell, eating the head, the green “tomalley,” and the black “coral.”


    The green “tomalley” is actually the lobster’s digestive system. Some lobster eaters can’t even think about eating it, while others find it delicious. Some people advise against eating the tomalley for health reasons, claiming that as the lobster’s digestive system, it is more likely than the rest of the lobster to contain pollutants.


    If a lobster contains black “coral,” the lobster is a female—the coral is the lobster’s eggs, or roe. As with the tomalley, not everyone likes the coral, but others consider it a delicacy

    2. The Lobster Roll

    If you're not from the Northeast, you may never have seen, or even heard of, the lobster roll. Which is too bad, since it may be our country's greatest sandwich creation. So, how did one of our most expensive foods end up being served cold on a toasted hot dog bun?

    No one knows with exact certainty, but it seems that while the wealthier women of the 1800s enjoyed lobster at their lavish luncheons, they didn’t like them torn apart table side. So, the cooks for these families started turning the sweet chunks of meat into more user-friendly salads.

    Now this delicious lobster salad had to wait patiently, for decades, to be united with its culinary soul mate, the toasted hot dog bun -which happened sometime after 1912 when the first soft hamburger and hot dog buns were commercially manufactured. Now this delicious lobster salad could be eaten with one hand! It was only a matter of time before these amazing sandwiches were being eaten all up and down the New England coast.

    If you've never had one, you're missing out on one of life's great food experiences. We are currently featuring our lobster roll for $7.95 throughout the month of October.

    3. Lobster Bisque

    A bisque is a type of soup that is rich, thick and creamy in texture. It's been pureed to give it that smooth taste and is traditionally made with cognac or wine, cream and a blend of spices. If you are making a traditional bisque, it would go something like this: saute your choice of seafood in a heavy pan and then add the broth. The broth is made by mixing wine with your soup stock and a variety of spices in the pan. The seafood then simmers in this aromatic base stock until cooked through. Once cooked, it is then puréed in a food processor.

    After being puréed, cream is added to the mixture. As it cooks, the cream helps to thicken the soup into the desired consistency. Now it's ready to be served and you can garnish with some beautiful cracked pepper or sprig of parsley. Our house-made Lobster Bisque is available all month long. Take it home, warm it gently and serve with a nice buttery Chardonnay and some crusty bread.

    LobstoberFest 2012

    LobstoberFest 2012

    Oct 02, 2012

    ​LobstoberFest 2012

    All month long, join us as we celebrate all things lobster! We have purchased a large amount of succulent North Atlantic lobster, and will be having lots of specials throughout the month of October.

    Did you know?

    • Lobsters have not always been considered chic eats. In 17th- and 18th-century America, they were so abundant in the northeast that they were often used as fertilizer. Laws were even passed forbidding people to feed servants lobster more than twice a week.
    • The largest lobster recorded was caught off the coast of Nova Scotia, Canada, and weighed 44.4 lbs (20.14 kg); it was between 3 and 4 ft (0.9 to 1.2 m) long. Scientists think it was at least 100 years old.
    • The largest Maine lobster ever caught was a humongous 27-pound lobster was recently caught off the coast of Maine with claws so strong and massive that they could likely snap a man's arm. In fact, the lobster's size is roughly equivalent to that of a 3-year-old toddler. The lobster, affectionately named "Rocky," was brought to the Maine State Aquarium after stunned shrimp fishermen found him caught in one of their nets. Needless to say, Rocky was no shrimp, and was later released.  Rocky isn't the largest lobster ever caught, though. That title belongs to a 44-pound leviathan caught in 1977 off the coast of Nova Scotia, according to the Guinness Book of World Records.
    • Lobsters may come in a variety of colors besides the usual blue-green, including blue, yellow, red, and white. Some even come in two colors, having half of their shell one color and the other half a totally different color. Check out this dude! 

    Something to Help Wash Down the Beer: Tailgating Recipes

    Something to Help Wash Down the Beer: Tailgating Recipes

    Sep 25, 2012

    ​This is the fourth and final post in our September tailgating series. Read our other three posts about the history of tailgating, tips on prepping for tailgating and important information for Arrowhead tailgaters. 

    Good Food Makes for Great Tailgating

    Our Top 10 Food Favorites- Something to help the beer go down

    1. Chicken Wings
    2. Smoked Turkey Legs
    3. Meatballs
    4. Chili
    5. Ribs
    6. Burgers
    7. Bratwursts and Italian Sausages
    8. Skewers – any kind of food on a stick is awesome
    9. Hoagie Sandwiches
    10. Pizza – yep….on the grill

    For More Recipes

    American Tailgater's Association Recipes

    Food Network Tailgating Recipes 

    Games to Play While the Food is Cooking

    Grilling takes time and finesse. What better way to pass the time than with some fun, simple games.  

    1. Washers
    2. Bag Toss
    3. Ladder Golf
    4. Jumbo Jenga – instead of those little wood blocks, use 24-inch 2x4s!

    Do you have any tailgating pictures you'd like to share with us? Feel free to post them to one of our Market's Facebook walls. Downtown or Brookside

    Tailgating at Arrowhead Stadium

    Tailgating at Arrowhead Stadium

    Sep 18, 2012

    ​This is the third part in our four-part September series on tailgating. Read our last two posts on the history of tailgating and how to prepare for a day of tailgating.

    Calling All Chiefs Fans

    Each sports stadium has its own set of rules and regulations mean to keep tailgating fun for all. We've compiled Arrowhead Stadium's rules for you to review before you head off to the game!

    At Arrowhead

    Important Parking and Tailgating Information for Chiefs Fans:

    1. One vehicle per parking space.
    2. Parking passes and parking spaces are for vehicles only, and cannot be used for trailers, grills, tables, additional tailgating spaces, etc.
    3. All vehicles pulling a trailer of any kind will be charged for an extra parking space and must park in the grass.
    4. You must tailgate in front of or behind your vehicle.
    5. Saving spaces is not permitted.
    6. Parking passes do not guarantee a specific parking spot.
    7. Roadways, aisles, and other parking spaces must be kept free of tailgating equipment so that vehicles may park or pass.
    8. If your vehicle is too large to fit in the 8’X16’ space in the lot, you must park in the back of the lot or in the grass.
    9. Parking lots close 90 minutes following games or stadium events.
    10. Overnight parking is not allowed.

    Next week we'll give you some ideas for tailgate-perfect food and games.

    Do you have any tailgating pictures you'd like to share with us? Feel free to post them to one of our Market's Facebook walls. Downtown or Brookside

    How to Tailgate

    How to Tailgate

    Sep 11, 2012

    This post is number two in our Tailgating Series this month. Check out our last post on the history of tailgating!

    ​How to Tailgate

    The key to any tailgating party is making sure that everything is ready in advance. Because this event is held in a parking lot, it is almost impossible to have access to a grocery store or other amenities. You need to bring everything with you.

    Make a List

    Make a checklist of all of the food, drink and equipment that you plan on bringing. Remember that you also need to cleanup afterwards – so make a checklist for that too.

    Because the end of the party has to allow everyone enough time to get to their seats before the kickoff, coordination is everything. To figure out how early to get to the stadium, make a list of all of the pregame tasks and how long each task might take. 

    Then, work backwards from the kickoff time. Be sure to allow ample time for often-forgotten tasks like moving tables and chairs to the area, setting up a canopy, preheating the grill, preparing the food, eating the food, clean up and hauling trash to a dumpster. Some of these tasks can take minutes, but others may take hours. Be sure to have some prepared snack foods to keep everyone happy while the main courses are being readied.

    A Sample Checklist for a Tailgating Party

    • a charcoal or gas grill
    • portable hot plates
    • a fire extinguisher
    • disposable plates, bowls, cups, cutlery and napkins
    • large bowls
    • platters
    • serving utensils
    • condiments
    • enough ice chests for the drinks and food
    • plenty of ice
    • a folding canopy
    • folding tables
    • nylon folding chairs
    • a good stereo
    • decorations for your party space
    • heavy-duty garbage and recycling bags
    • paper towels
    • water
    • emergency and medical supplies
    • everything needed to prepare the food

    Next week, we'll post some important information for Chiefs fans tailgating at Arrowhead. 

    Do you have any tailgating pictures you'd like to share with us? Feel free to post them to one of our Market's Facebook walls. Downtown or Brookside

    ​September Blog Series: Tailgating

    ​September Blog Series: Tailgating

    Sep 04, 2012

    ​September Blog Series: Tailgating

    This is the first post in a four-part series about tailgating. Stay tuned for tips, recipes and games to make your tailgating experience as fun and successful as possible!

    Tailgating is a word rich with meaning for the American sports fan. It conjures up images of cold beer, drinking games, tasty finger food and crazed half-dressed football fanatics. However, tailgating isn't just about the football. These parties take place all over the nation—from football stadiums to opening night of the Santa Fe opera. Tailgating has truly become an American tradition of food and fun.

    The History of Tailgating

    According to the American Tailgaters Association (how cool that such an organization exists!), one of the first tailgating events was documented during the Civil War although participants, in all likelihood, were not sharing recipes or playing a friendly game of horseshoes. 

    The event took place in 1861 at the Battle of Bull Run. At the battle’s start, civilians from the Union side arrived with baskets of food shouting, “Go Big Blue!” Their efforts were a form of support and meant to encourage their favored side to win the commencing battle. 

    In the years following the civil war, the tradition of the college football game took on new meaning as the north-south rivalries deepened. Often these rivalries carried onto the football field and the picnic food served beforehand; each side distinguished itself by serving distinct cuisine. Southern cuisine favored foods made from the traditional staples of pork, corn and beans, while northern cuisine was more diversified and prominently featured beef dishes.

    Tailgating Today

    Nowadays, food and beverages are a staple before the big game. There are barbecues before baseball events, beers shared hours before kickoff and cold cuts spread out at the start of a racing event. Tailgating is a large part of American culture, and Americans enjoy it today more than ever. 

    Whether it’s the companionship, the love of the game or the camaraderie that can only surface hours before an intense sporting event, the act of pre-celebration is often just as (or more?) important than the game itself.

    Join us next week for tips on how to make your tailgating experience awesome!

    Do you have any tailgating pictures you'd like to share with us? Feel free to post them to one of our Market's Facebook walls. Downtown or Brookside



    Aug 21, 2012

    Omega-3s and What They Can Do for You

    ​Omega-3 fatty acids are believed to help fight disease by reducing inflammation in the blood vessels, joints and elsewhere in the body. They also reduce levels of unhealthy fats in the bloodstream and slow the rate of plaque build-up in the blood vessels. Our bodies can't make omega-3s, so we must get them from our diet.

    Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, appear to have the strongest health benefits. Top choices are salmon, mackerel, herring, lake trout, sardines, anchovies and tuna. 

    Another form known as ALA is found in vegetable oils, flaxseed, walnuts and dark leafy vegetables such as spinach. The body converts a small amount of ALA into EPA and DHA, and ALA also has some health benefits of its own.

    Eggs are Great for Your Wallet and for You!

    Eggs are Great for Your Wallet and for You!

    Aug 14, 2012

    ​Eggs 101

    A single large egg contains only 70 calories, has six grams of protein and on average, costs about a dime, making eggs one of the most economical sources of protein. Studies suggest a yolk a day may indeed help keep the doctor away. Growing research indicates that the nutrient choline, which is similar to a B vitamin, is deficient in many adults and more important than once thought.

    Egg yolks are one of the richest sources of choline along with butter (surprise!), peanuts, soybeans and oats. Choline is an essential part of most cell membranes, particularly in brain cells.

    Be sure to pick yourself up a dozen next time you're at Cosentino's Market!

    Let’s Get the Conversation Started: Cosentino’s and Social Media

    Let’s Get the Conversation Started: Cosentino’s and Social Media

    Aug 07, 2012

    ​Web, Facebook, Twitter, Pinterest, Texts and More!

    No one would say grocery stores are the most cutting-edge users of social media, but Cosentino’s isn’t a typical grocery store. As part of our Unique Food Experience, we are upgrading our online experience with our new website and our increased presence on social media. Look for and listen with us as we share our love of food and drink!

    Be sure to follow us on Facebook (Downtown and Brookside), Twitter, and Pinterest!

    ​How to Pick the Perfect Cantaloupe

    ​How to Pick the Perfect Cantaloupe

    Jul 13, 2012

    How do you tell if they're ripe? 

    Well, unlike bananas, tomatoes and peaches, cantaloupes don't ripen after they're picked. That means you have to pick a ripe one to get a ripe one. 

    Fortunately, it's easy to select a ripe cantaloupe

    1. Look for a smooth indentation where the melon was separated from the vine. If there is still a bit of vine remaining, that melon was harvested too early. 

    2. Just follow your nose. Give one a good, deep sniff--a ripe one will have that musky sweet smell that gives them their common name: muskmelon

    How to Store Tomatoes

    How to Store Tomatoes

    Jul 13, 2012

    “To refrigerate or not to refrigerate- that is the question”  

    Tomatoes are surprisingly delicate and refrigerating them actually damages the membranes inside the fruit walls, causing the tomato to lose flavor and develop the mealy texture we associate with mid-January imported tomatoes.

    So, the best place to store tomatoes is on the counter top at room temperature. They actually continue to develop flavor until maturation peaks a few days after picking. If you have been keeping your fresh tomatoes in the fridge, try letting them sit out at room temperature for a full day before eating them.

    The moral of the story

    Tomatoes are meant to be eaten - and preferably they should be eaten right away, as soon as you're home from the store –with a slice of fresh mozzarella and a drizzle of quality balsamic vinegar.

    ​Cosentino’s Premium Deli Meats: A History Lesson

    ​Cosentino’s Premium Deli Meats: A History Lesson

    Jul 13, 2012

    Did you know that there is a story behind each brand and label that we carry? Let us tell you some of the stories behind our premium deli meats.

    Boar's Head

    Cosentinos Market Deli is proud and honored to offer Boars Head ® brand of meats and cheeses www.boarshead.com. Over the years, most other manufacturers of delicatessen products have made compromises in quality for the sake of convenience and economy. But the manufacturers of Boars Head Brand have never done so. To this day, four generations later, descendants of the family still insist on the same unwavering commitment to those high standards set by found Frank Brunckhorst long ago. 


    Founded in 1896, Molinari & Sons has carried on the traditional Italian art of sausage making in the cool climate of San Francisco. Through four generations, the Molinari family has provided Americans with the finest salamis and Italian sausages of all types. As a family-owned business, P.G. Molinari and Sons continues the tradition of quality products and services. 

    While the Molinari Company has expanded and manufacturing processes have been modernized, the company’s commitment to its traditional products has ensured that its reputation for quality has remained consistent throughout the years. 

    Volpi Foods

    Volpi Foods Inc. is family owned, and among America’s oldest manufacturers of authentic Italian meats. John Volpi emigrated from Milan, Italy in 1900 in search of the American Dream. He was a Salumiere a master of salami, prosciutto, and all other dry cured meats. Combining his experience with irrepressible dedication, Volpi re-created the cured meats of his native Italy right here in America’s heartland. 

    Volpi’s nephew Armando Pasetti became President of Volpi Foods in 1957, and the company is currently led by Armando’s daughter Lorenza. 

    Time, tradition, and respect for the profession are still the driving forces behind the company, and produce arguably the finest dry cured meats available anywhere.

    Prepare the Perfect Steak

    Prepare the Perfect Steak

    Jul 13, 2012

    ​Step 1

    Select the best quality meat. That’s why Cosentino’s Markets sell USDA Choice Grade beef. Our favorite cut is the Rib Eye, which can be purchased with or without the bone. 

    Step 2

    Season with salt and immediately place on a very hot charcoal grill. (We highly recommend using Lump Charcoal instead of standard briquettes.) Leave the steak alone for at least 2-3 minutes to obtain the best grill marks. Flip the steak over and continue cooking until desired level on doneness. We recommend medium rare, which is around 135 degrees Fahrenheit. 

    How Do You Like Your Steak?

    Rare meat will feel soft and wobbly. Medium meat will have a springy firmness, while well-done meat will feel very firm. 

    Final temperatures for cooked meat 

    Rare 120 to 130 degrees Fahrenheit

    Medium-Rare 130 to 135 degrees Fahrenheit

    Medium 140 to 150 degrees Fahrenheit

    Medium Well 155 to 165 degrees Fahrenheit 

    Well-Done 170 to 185 degrees Fahrenheit

    ​Natural Lump Style Charcoal: The Better Barbeque

    ​Natural Lump Style Charcoal: The Better Barbeque

    Jul 13, 2012

    We know you came to the Market to find the best meat available in Kansas City. After you've selected the finest ingredients available, consider using the best charcoal available to ensure great results on the grill. We want you to know the type of charcoal you use can make a difference. 

    Ask for natural Hardwood Lump Style Charcoal of any brand. Used by the top steakhouses, Lump Style charcoal is 100 percent hardwood that comes straight from the tree. Because of the minimal processing, it contains none of the sand and clay additives found in many of the traditional factory produced charcoal briquettes. This is a wonderful cooking fuel and a proven choice by our customers for fast, hot grilling just like you see at the famous steakhouses. 

    It's an excellent charcoal for smoking, and chefs love it for the easy lighting and long, even burn! The lump charcoal will finish your grilled perfection with a very pleasant flavor; see, smell and taste the difference!

    How to Cut the Perfect Piece of Cake

    How to Cut the Perfect Piece of Cake

    Jul 13, 2012

    ​The Basic Slice

    To impress your guests with a clean slice and to keep your icing in-tact, we suggest using a thin, sharp blade, and cutting straight down to the bottom. When the slice is free, slide it straight out (not up!), then lift.

    Slicing Cheesecake

    To make a "clean" slice, dip the blade in warm water and wipe the blade between each slice.

    Slicing Layer Cakes

    To make the perfect layer cake, use sturdy thread or unflavored dental floss. Wrap a length around the cake (you can use toothpicks as a guide), cross the ends and pull together.

    In need of a cake recipe? Visit our recipe collection for ideas!

    Nutrition Counseling

    Nutrition Counseling

    Jul 09, 2012

    Rebecca can make recommendations to assist you when you need a special diet or for general Weight Loss, Heart Disease or Diabetes management.

    • Please fill out the form below:

    • To ensure the answer you are seeking, please be as specific as possible when you are entering your question for Rebecca. Also, if you answered “other” please indicate below:

    Enter this word:

    Group Tours

    Group Tours

    Jun 14, 2012


    • Please fill out the form below:

    • If a youth aged group, what age range are the children?

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    Schedule A Speaking Engagement

    Schedule A Speaking Engagement

    Jun 03, 2012

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    • If a youth aged group, what age range are the children?

    • What topic would you like Rebecca to present?

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