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Local Organic Produce
Organic Food – Week of August 19-23, 2013
* Lettuce Romaine * Cabbage Red * Zucchini Squash * Kale Russian * Peppers Green * Sweet Potatoes * Thyme * Cucumbers * Mushrooms Shitake * Green Beans
* Tomatoes on the Vine
* Oranges * Apples -Cripps Pink
Schedule Your Organic Food Delivery Service: 877-832-8289
FEATURED ORGANIC VEGGIE
Until the end of the Middle Ages, kale was one of the most common green vegetables in all of Europe.
Red kale is a type of Russian kale that is super high in vitamins K, A, and C and may even help prevent cancer. Unlike other members of the brassica family, such as green dinosaur kale and mustard greens, red kale’s flavor is more sweet than bitter, and its leaves are more tender.
Red kale can be eaten raw in salads or it can be steamed, boiled, or sauteed. If you have a small refrigerator and don’t want to take up half a shelf with a bunch of kale, then par-boil it and store it in an air-tight container for up to 5 days.
Red kale is generally more tender, and cooks up more quickly, than other kale varieties. A superb source of vitamins C and K and beta-carotene, red kale is a low-calorie, fiber-rich side dish, a hearty snack or the main feature in a vegetarian meal.
Powerful antioxidants and other health benefits abound in this cruciferous vegetable: It is very high in beta carotene, vitamin K, vitamin A, vitamin C, lutein and zeaxanthin and reasonably rich in calcium. As part of a balanced diet, it is said to have particular benefits in helping to prevent age related macular degeneration, the degeneration of the eye in old age and other longevity benefits.
You can use the melon and beets contained in this week’s organic grocery list to make this simple smoothie recipe…
Makes approximately 1 ½ litres (4-5 large glasses)
3-4 cupfuls of melon
2 very ripe bananas (optional, just to sweeten it up even more)
Peel and chop the beet, large chunks is ok, let your blender do the work.
Place the beet chunks and water into your blender and blend for 30 seconds.
Add watermelon (and bananas) to your blender mix and blend for a further 30 seconds.
Pour into a glass and drink straight away. Try to drink at least 2 glasses. When you feel hungry again finish off your smoothie before eating.
Use home-grown beetroot – it’s easy to grow and you can harvest the leaves as a smoothie or salad ingredient along the way.
Include the melon seeds in your blend. They’re extremely nutritious, containing zinc and selenium, and are also useful for detoxification.
Add this to your list of detox diet recipes. Detox smoothies can add some fun to detoxing.
Russian Kale Casserole Recipe
1 bunch Red Russian Kale, chopped, or use any other variety of kale
1/2 red onion, chopped
2 cloves garlic, minced (1/2 tsp. teaspoon minced garlic)
1/2 tsp. olive oil
1 tsp. Tamari or other soy sauce
1 C grated cheese (I used a blend of low-fat cheese called Pizza Cheese which has mozarella, provolone, romano, and parmesan)
1/4 cup 100% whole wheat bread crumbs (optional; I’ve made this successfully without the bread crumbs)
6 eggs, beaten well
1/2 tsp. Spike Seasoning
Preheat oven to 350F. Cut off kale stems and discard, then wash kale leaves and dry well. (I used a salad spinner.) Pile kale leaves up on top of each other and cut into strips about 3/4 inch wide, then turn cutting board the other way and cut again so you have squares just under an inch square. Chop onion into pieces about 1/2 inch.
Heat olive oil in large heavy frying pan, then add onions and saute 3 minutes. Add garlic and saute about 2 more minutes, then add kale, turning over as it wilts and sauteeing about 5 minutes, or until kale is significantly wilted and softened.Put sauteed vegetables into large bowl and add Tamari, cheese, bread crumbs, beaten eggs, and Spike seasoning.
Stir gently until ingredients are well distributed. Spray pen with olive oil or nonstick spray and pour in egg mixture. (I was cooking it in my Oster Toaster Oven, and used a pan that’s 11.5 X 7.5 inches.) Bake 20-25 minutes until eggs are well set and the top is lightly browned. Serve hot. This is good with low-fat sour cream or salsa.
Kale & Mushrooms Recipe
1 1/4 pounds kale, stemmed, cut into 1-inch pieces
4 cups whole milk
3 1/2 cups water
2 cups polenta
1/2 teaspoon salt
3/4 teaspoon ground black pepper
4 ounces pancetta (Italian bacon) or bacon, coarsely chopped
4 ounces mushrooms (such as crimini, oyster, and stemmed shitake), sliced
4 tablespoons extra-virgin olive oil, divided
1 garlic clove, minced
1/2 cup low-salt chicken broth
2 tablespoons chopped fresh thyme
1 tablespoon grated lemon peel
4 tablespoons unslated butter
2/3 cup freshly grated Parmesan cheese
Cook kale in large pot of boiling salted water until tender, about 6 minutes. Drain.
Bring milk, water, polenta, salt, and pepper to boil in heavy large saucepan over medium heat, whisking constantly. Reduce heat to low and simmer until thick, stirring occasionally, about 20 minutes. Remove from heat.
Meanwhile, cook pancetta in heavy large skillet over medium-high heat until golden brown, about 3 minutes. Using slotted spoon, transfer pancetta to paper towels. Add mushrooms and 2 tablespoons oil to drippings in skillet. Sauté until mushrooms are tender, about 6 minutes. Stir in kale and pancetta. Add garlic and broth; simmer until broth is slightly reduced, about 6 minutes. Stir in thyme, lemon peel, and 2 tablespoons oil. Season to taste with salt and pepper.
Whisk butter and Parmesan into polenta and divide among plates. Top with kale mixture.
Kale and Salmon Recipe
1 large bunch kale
juice of 2 limes
1/4 olive oil
salt, to taste
1/4-1/2 cup toasted pine nuts
1/2 cup currants
1/2 cup finely grated Parmesan cheese
Remove the large, central stems of the kale and roughly chop the leaves before placing in a food processor. Pulse the kale until the kale is processed into very small pieces. Then, add the lime juice, olive oil, salt, pine nuts, currants and Parmesan (adjusting amounts to suite your taste buds). Stir to combine.
Enjoy as is or with seasoned salmon!
Kale Sautee’ Recipe
1 bunch kale or chard
1/4 cup chopped pecans or pistachios
Extra virgin olive oil
1 garlic clove, minced
Sea salt to taste
Start by mincing your garlic, just to make it a tiny bit healthier. Rinse your greens and place them all on a cutting board oriented in the same direction. If the leaves have very thick stems you may want to remove them as explained here. Personally I buy greens that are fresh and tender enough that I rarely bother removing stems.
Pile the greens on top of each other. Starting at the tip of the leaves, cut 1 inch strips until you have cut the entire bunch. If you are using Tuscan or red Russian kale, a lot less chopping is necessary because the leaves are thin and only need be cut in one direction. If your leaves are wide, cut them into 1-2 inch squares. It’s okay if your greens are still wet, the water will help them steam.
Using a pan with tall sides and a lid, add the nuts and turn it on medium heat. Lightly toast the nuts, stirring regularly with tongs. After 2-3 minutes, add olive oil to the pan and allow it to heat up. Add your chopped greens to the pan, sprinkle generously with sea salt and toss with tongs. Cover.
Stir the greens occasionally so they don’t burn, always replacing the lid after stirring. Continue cooking the greens as they wilt and turn dark green. If they start to burn lower the heat, add 1-2 tbsp of water and cover again to steam.
Kale is done cooking when it is dark green and the stems are tender. Unlike spinach, it is very difficult to over-cook kale because it retains its crispness very well. Before turning off the heat, use tongs to clear a space in the center of the pan and add your minced garlic in a single layer. Allow the garlic to cook until it becomes fragrant, about 30 seconds, then mix it up with the kale and nuts. Add half cup of beans or lentils at this point if desired.
Continue to cook greens uncovered for another minute or two. Taste test a leaf for saltiness and adjust to taste (be careful if you are using chard, it is naturally salty and easy to over-season).
Kale & Cabbage Salad Recipe
4 cups sliced Red Russian Kale strips (about 1 lb. kale leaves, sliced)
3 cups red cabbage, thinly sliced (about 1/2 large head cabbage)
4 green onions, thinly slicedDressing:
1/2 cup mayo or light mayo (do not use fat free)
2 T white wine vinegar
1 T agave nectar, Splenda, or sugar (use agave nectar or Splenda for South Beach Diet)
1 tsp. celery seed
1/4 tsp. Ancho Chile powder (or can use regular chile powder; I used Penzeys Ancho Chile Powder)
salt to taste
Use the young, smallest leaves of Red Russian Kale to make this salad. Cut off stems, then wash leaves and dry well. Stack leaves up on top of each other all going the same way, and use a large knife to cut into strips about 1/4 inch wide. Thinly slice cabbage, using a mandoline if you want really thin slices. Combine sliced cabbage and kale in plastic bowl. Thinly slice green onions and mix into greens.Whisk together mayo, vinegar, agave nectar (or sweetener of your choice), celery seed, chile powder, and salt. Stir dressing into combined greens until all greens are lightly coated with dressing. (You may not need all the dressing, depending on how wet you like your salads.) Cover salad and chill for at least 30 minutes.
Kale and Shrimp Recipe
¼ cup bacon drippings
4 tbl olive oil
1 tbl minced garlic
3 tbl minced onion
6-8 cups chopped kale
1 tsp gyro seasoning
½ tsp sea salt
½ tsp fresh ground pepper
1 can partially drained cannellini beans
3 tbl butter
15-18 large deveined tail-on shrimp
1 tsp ground cumin
¼ cup white wine
1 tbl dried parsley
In a large sauté pan over medium heat, combine bacon drippings and olive oil. Heat slightly then add garlic and onions and sauté about 2-3 minutes. Add chopped kale and with tongs, toss and coat with oils. Reduce heat to low and cook about 20 minutes tossing occasionally. Add salt, pepper and cannellini beans and mix. Cover and let simmer.
Meanwhile, sauté shrimp in another skillet. Melt butter over medium heat. Add shrimp, sprinkle on cumin and toss/cook on each side about 2 minutes each. Increase heat slightly and add wine cooking about 3-5 minutes. Blend in parsley. Scoop shrimp into kale mixture and blend. Let simmer about 7-10 minutes on very low heat. Serve immediately.
Kale Salad Recipe
2 tablespoons dried currants
7 tablespoons white balsamic vinegar, divided
1 tablespoon unseasoned rice vinegar
1 tablespoon honey
1 tablespoon extra-virgin olive oil
1 teaspoon salt
2 bunches Tuscan kale (about 1 pound), center ribs and stems removed, leaves thinly sliced crosswise
2 tablespoons pine nuts, lightly toasted
Parmesan cheese shavings
Place currants in small bowl; add 5 tablespoons white balsamic vinegar. Let soak overnight. Drain currants.
Whisk remaining 2 tablespoons white balsamic vinegar, rice vinegar, honey, oil, and salt in large bowl. Add kale, currants, and pine nuts; toss to coat. Let marinate 20 minutes at room temperature, tossing occasionally. Season to taste with salt and pepper. Sprinkle cheese shavings over salad and serve.
Kale & Quinoa Recipe
2cups salted water
1bunch lacinato kale, washed and chopped into 1″ lengths
1meyer lemon, zested and juiced
1tablespoon toasted walnut oil
3tablespoons toasted pine nuts
1/4cup crumbled goat cheese
salt and pepper
Bring the water to a boil in a covered pot. Add the quinoa, cover, and lower the heat until it is just enough to maintain a simmer. Let simmer for 10 minutes, then top with the kale and re-cover. Simmer another 5 minutes, then turn off the heat and allow to steam for 5 more minutes.
While the quinoa is cooking, take a large serving bowl and combine half of the lemon juice (reserving the other half), all of the lemon zest, scallions, walnut oil (you can substitute olive oil if you desire), pine nuts, and goat cheese.
Check the quinoa and kale when the cooking time has completed — the water should have absorbed, and the quinoa will be tender but firm, and the kale tender and bright green. If the quinoa still has a hard white center, you can steam a bit longer (adding more water if needed). When the quinoa and kale are done, fluff the pilaf, and tip it into the waiting bowl with the remaining ingredients. As the hot quinoa hits the scallions and lemon it should smell lovely. Toss to combine, seasoning with salt and pepper, and the remaining lemon juice if needed.
Kale and Vegetable Stew Recipe
3 medium carrots, peeled and quartered lenthwise
2 large tomatoes, quartered
1 large onion, cut into 8 wedges or 4 or 5 slices
1/2 small butternut squash, peeled, seeded, cut lengthwise into 1/2 inch thick wedges
6 garlic cloves
1 Tbsp olive oil
6 cups or more of vegetable broth*
4 cups of finely chopped kale
3 large fresh thyme sprigs
1 bay leaf
1 15 oz can of Great Northern white beans, drained
If cooking gluten-free, use gluten-free broth.
1 Preheat oven to 400°F (reduce heat by 25°F if using convection oven). Brush rimmed baking sheet with a thin coat of olive oil. Arrange carrots, squash, tomatoes, onion, and garlic on sheet. Drizzle with more olive oil. Sprinkle with salt and pepper. Toss to coat. Roast vegetables until they are brown and tender, stirring occassionally, about 45 minutes.
2 Cut squash and carrots into 1/2 inch pieces; set aside. Peel garlic cloves; place in food processor. Add tomatoes and onion; puree until almost smooth. Pour 1/2 cup broth onto the baking sheet; scrape up any browned bits. Transfer broth and vegetable puree to large pot. Add 5 1/2 cups broth, kale, thyme and bay leaf to pot. Bring to boil. Reduce heat. Simmer uncovered until kale is tender, about 30 minutes.
3 Add carrots, beans, and squash to soup. Simmer 8 minutes to blend flavors, adding more broth to thin soup if necessary. Season with salt and pepper. Discard thyme sprigs and bay leaf.
Kale and Chick Pea Soup Recipe
2 tablespoons olive oil
1 large yellow onion, diced
2 medium carrots, peeled and diced
2 celery stalks, diced
1/2 bunch red kale, center stalks removed, and finely chopped (about 2 packed cups)
1 cup red lentils
1 (15 oz) can chickpeas, drained
4 cups low-sodium vegetable broth
1 (15 oz) can light coconut milk
2 teaspoons hot curry powder
1 teaspoon yellow mustard seeds
1/2 teaspoon garam masala
1/2 teaspoon ground coriander
1/4 teaspoon cayenne pepper
1 tablespoon fresh ginger, minced
several shakes of salt, to taste
Heat olive oil in a medium saucepan over medium heat. Add onion, carrots, and celery; sauté until golden, about 5-7 minutes. Meanwhile bring a large saucepan of water to a boil. Add kale; boil for 2-3 minutes, then drain. (This will make it more tender). Add drained kale, lentils, chickpeas, and broth to the carrot mixture; bring to a boil. Cover, reduce heat to low, and simmer 12-15 minutes or until lentils are tender.
Pour half of the lentil mixture into a blender; let stand for 5 minutes (so the soup will cool and not cause the cover to pop off!). Pour pureed lentil mixture into a bowl, and repeat process with the remaining half. Once the soup is blended, return to the pan; add coconut milk, spices, ginger, and salt; stir well. Cover and simmer for about 10 minutes or until thoroughly heated through. Remove from heat; season to taste with salt. Ladle soup into bowls and garnish with toasted coconut and peanuts.
Kale Omlette Recipe
Don’t Forget To Order Eggs!
Wash and coarsely chop kale until you have about 2 cups chopped kale. If you don’t have red kale, you can use other kale varieties in this, but they may need to be sauteed a bit longer.
Heat olive oil in non-stick 10″ frying pan, then saute chopped onion 2-3 minutes. Add kale and let it start to wilt.
Keep turning kale over as it wilts for 2-3 minutes, until it has reduced in size below the top of the pan.
Check the bottom of the pan to see if you need a bit more oil, the pour in beaten egg and top with grated cheese. Reduce heat and cook about 10 minutes, lifting the edges of the omelet with a plastic spatula and letting the uncooked portion run under.
When the omelet is almost completely cooked but still a bit wet-looking, flip one side over the other. Serves two happy breakfast eaters.
5 eggs, beaten well
2 T chopped onion or red onion
1-2 tsp. olive oil (or more, depending on your pan)
3 oz. chopped kale (2 cups chopped kale. You could use other greens like chard, collards, spinach, or broccoli rabe.)
1/3 cup grated white cheese (I used a low-fat blend called pizza cheese which had Mozarella, Provolone, Romano, and Parmesan cheese)Instructions:
Beat eggs with Spike seasoning in small bowl.
Heat olive oil medium high in non-stick 10″ frying pan. Add onions and saute about 2 minutes, until soft but not browned. Add kale all at once (it will be above the top of the pan.) Let kale wilt for a minute or two, then use a large turner to turn it over so it wilts evenly and reduces in size by at least half. This will take 2-3 minutes.
Check pan to see if you need more oil before you add the eggs, and add more if needed. Add eggs all at once, then immediately lower heat to low. Let omelet start to cook, and when you see firm edges, gently lift them with the turner and let the uncooked egg run under. Cook about 10 minutes, until eggs are mostly set but still wet looking. Then use turner and gently flip one half of omelet over onto the other half. Cook 1-2 minutes more if needed, then slide omelet out on to serving plate.
Crispy Kale Recipe
“Olive oil and seasoned salt are all you need to turn fresh kale leaves into delicious good-for-you baked snacks.”
1 bunch kale
1 tablespoon olive oil
1 teaspoon seasoned salt
Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
Bake until the edges brown but are not burnt, 10 to 15 minutes.
Raspberry Kale Salad Recipe
Baby kale or Russian Kale
1 cup raw pecans
¼ cup maple syrup
2 tbsp extra-virgin olive oil
2 tbsp balsamic vinegar
2 tsp maple syrup
2 tsp lemon juice
2 tsp Dijon mustard
1 clove garlic, minced
salt & pepper
Preheat oven to 350F.
In a large bowl, toss the pecans and maple syrup and coat well.
Spread pecans on a baking sheet covered in foil. (Set bowl aside to make vinaigrette & salad.)
Bake in oven for 15 minutes. Stir the pecans every 5 minutes so they roast evenly. Watch them carefully, as they can burn quickly!
When done, remove the nuts from the pan and spread them out on a plate to cool. Don’t wait too long or they’ll stick to the foil.
In large bowl, whisk all ingredients until blended.
Toss baby kale into large bowl with vinaigrette. Add pecans and raspberries and gently toss before serving.
ORGANIC RECIPES VIDEOS
Florida Avocado Videos:
Florida Avocado Salad Recipe Video:
Grilling Asparagus Recipe Video:
Raspberry Kale Smoothie Video Recipe
White Chocolate Raspberry Bars Recipe
Raspberry Tarts Video Recipe
Raspberry Mascarpone Pie Video Recipe
Garlic Sesame Kale Recipe Video:
Crispy Kale Recipe Video Makes A Great Snack!:
Kale Salad with Carrot Dressing and Mustard Greens Recipe Video:
Organic Farming News
Organic production may still represent only a small fraction of agricultural sales in the U.S. and worldwide, but it as been growing rapidly over the last two decades.
“According to the latest global census of farming practices, the area of land certified as organic makes up less than one percent of global agricultural land.”
— but it has grown more than threefold since 1999, with upwards of 37 million hectares of land worldwide now under organic cultivation. The Organic Trade Association forecasts steady growth of nine percent or more annually for organic agriculture in the foreseeable future.
But despite this growth, no one expects organic agriculture to top conventional techniques any time soon. The biggest hurdle for organics is the added cost of sustainable practices. “The cost of organic food is higher than that of conventional food because the organic price tag more closely reflects the true cost of growing the food,” reports the Organic Farming Research Foundation. “The intensive management and labor used in organic production are frequently (though not always) more expensive than the chemicals routinely used on conventional farms.”
However, there is evidence that if the indirect costs of conventional food production–such as the impact on public health of chemicals released into our air and water–were factored in, non-organic foods would cost the same or as much as organic foods.
Another challenge facing the organic sector is a shortage of organic raw materials such as grain, sugar and livestock feed. Without a steady supply of these basics, organic farmers can’t harvest enough products to make their businesses viable.
Try Our Grass Fed Beef With Your Organic Produce Delivery…It’s Fresh, Never Frozen!
Organic Ribeye Steak $22.95/lb
Whole Approximately Weight/Cost 12oz/$17.00
One of the more flavorful cuts of natural grass fed beef. Its marbling makes this very good for slow roasting and it also goes well on a grill cooked to any degree. Natural Grass Fed Beef is much lower in fat and tastier too!
Organic Tri-Tips Steak $12.95/lb
Whole Approximately Weight/Cost 2 lbs/$25.00
The tri-tip steak is full of flavor because of excellent marbling and very tender too. It comes from the Bottom Sirloin and is known for its tenderness, full flavor and lower fat content. Natural Grass Fed Beef is lower in cholesterol!
Organic Sirlion Tips $12.95/lb
Whole Approximately Weight/Cost 2-3 lbs/$30.00 An extension of the T-bone and Porterhouse steaks, Sirlion Tips meat is officially part of the short loin section, where Filet Mignon comes from, a wonderful cut of meat that grills to perfection. Natural Grass Fed Beef is high in Omega 3!
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**** "I love this Organic Food Buying Club! It makes me vary our diet and helps me keep my family healthier. I'm a big juicer, so the whole box works for me." - Laura, Pompano Beach
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German Style Whole Wheat Bread is made with both organic pumpkin and sunflower seeds, golden and brown flax and sesame seeds, which we soak before baking to add even more goodness. There are absolutely no preservatives, dough conditioners, bleach or other naughty things widely used in other breads. This fact makes it unique in the market, bread like ours has been baked this way for the last thousand years – before chemicals and ehhancers were used to add more profits. $6.00
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Vermont Sourdough Bread Two ingredients: Flour and salt, period. None of the stuff you find in grocery stores disturb the flavor.We use a sourdough starter derived from a mother dough we created last winter. This recipe originated in Vermont, hence the name. This is an everyday bread in the way our ancestor handcrafted their loaves. A light, slightly tart flavor and great purity as well as a chewy texture and crispy crust! $6.00
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"Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…" Ezekiel 4:9
It’s this special, unique combination of 6 grains and legumes that harvests benefits beyond what we normally expect from our breads, pastas, cereals, and other foods.
We use only freshly sprouted certified organic live grains.
We use absolutely no flour. Studies have shown that grinding grains into flour increases the surface area upon which enzymes in the body can work to more. quickly convert starch into glucose.
We don’t’ use any genetically modified organisms (GMO’s)
We don’t use anything artificial – no preservatives or shortenings.
We use a unique slow-bake process to preserve the natural fiber and bran benefits of grains. Kosher
An extension of the T-bone and Porterhouse steaks, Sirlion Tips is officially part of the short loin section (where Filet Mignon comes from). It's a wonderful cut of meat that grills to perfection!
CALL & ORDER Natural Grass Fed Beef!
Fresh, Never Frozen!
100% All Natural Free Range Farm Chickens $5.95/lb
Whole Bird Approx. 3 lbs
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Florida Organic Brown Rice $5.00/3lbs
Our organic rice plants flourish in the warm, moist
climate of the south Florida everglades.
In rotation with sugarcane, rice, growing naturally, restores the soil, removes unwanted pests and provides an excellent habitat
for many species of native wildlife.
Brown rice is the entire grain with only the inedible outer husk removed. The nutritious, high-fiber bran coating gives it a light tan color, nutlike flavor and chewy texture. White rice has had the husk, bran and germ removed.
Nutritional Value: Rice is a complex carbohydrate that is an excellent source of energy for the
body. Rice protein contains all eight essential amino acids, and has no saturated fat or cholesterol.
One cup of cooked brown long-grain rice contains:
101 calories, 2.3g protein, 23 carbohydrates, 1.8g dietary fiber, 73g water, 83mg phosphorus, 43mg potassium, 1.3mg niacin and 4mcg folate.
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Raw chocolate is reported to be one of the leading antioxidant -rich substances on the planet.
Dark chocolate’s flavanols and antioxidants step up the nitric acid in blood vessels to improve blood flow throughout the body and reduce blood pressure helping to manage your blood sugar.
Studies have demonstrated a solid connection between oxidant stress and chronic tissue damage which can lead to cancers and diabetes. This stress is shown to be countered by an abundant supply of antioxidants.
Raw chocolate also provides an abundant source of minerals like iron and magnesium and is the worlds' most delicious “Superfood.”