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July 2018

By Mary Anne Trevey
     G-BOMBS is an acronym that you can use to remember the best health-promoting foods on the planet. These are all foods which you should eat every day, and which should make up a significant part of your diet. They are extremely effective at preventing chronic disease, including cancer. They are also an effective way to promote health and longevity.
G is for GREENS: Raw leafy greens are packed with nutrients, which protect blood vessels, and are associated with reduced risk of diabetes. Greens are an excellent tool for weight loss, as they can be consumed in almost unlimited quantities. They are the most nutrient dense of all foods, but they are consumed in only miniscule amounts by the typical American. High in phytochemicals, greens are also great sources of folates, calcium, and small amounts of Omega-3’s. Leafy greens are rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are known to promote healthy vision. Cruciferous vegetables are also listed under this category. These include broccoli, bok choy and Brussels sprouts, all of which contain powerful anti-cancer nutrients. They must be blended, chopped, or chewed well for maximum benefit.
     B is for BEANS: Beans and other legumes are the most nutrient rich carbohydrate source. Beans act as an anti-diabetes and weight-loss food as they are digested slowly, having a stabilizing effect on blood sugar, which helps to promote satiety, and helps to prevent food cravings. Plus, they contain soluble fiber, which lowers cholesterol levels. Because of their high fiber levels and resistant starch, carbohydrates which are not broken down by digestive enzymes, they reduce the number of calories absorbed. They are also fermented by intestinal bacteria into fatty acids that help to prevent colon cancer.
     O is for ONIONS: Onions, along with garlic, leeks, chives, scallions, and shallots, also have a superior effect on the cardiovascular and immune systems. Like cruciferous vegetables, they are most effective if chopped, crushed or well-chewed. Studies have found that increased consumption of Allium (onion family) vegetables contributes to a lower risk of gastric and prostate cancers. They act to detoxify carcinogens halting cancer cell proliferation. Onions have high concentrations of health-promoting flavonoid antioxidants, especially quercetin, which slows tumor development and induces cell death in colon cancer cells. Flavonoids also have anti-inflammatory effects.
     M is for MUSHROOMS: Mushrooms are associated with decreased risk of breast, stomach, and colorectal cancers. In one Chinese study, they found that women who ate at least 10 grams of fresh mushrooms each day (about one mushroom) had a 64% reduction in breast cancer risk. If they added the drinking of green tea to this, the risk decreased to around 85%. White, cremini, Portobello, shiitake, maitake, and reishi mushrooms all have anti-cancer properties, and some are also anti-inflammatory. Mushrooms also contain aromatase inhibitors which are thought to suppress the production of estrogen and therefore responsible for their use in the treatment of breast cancer.
     B is for BERRIES: Blueberries, strawberries, and blackberries are true super foods. Naturally sweet and juicy, they are low in sugar and high in nutrients. Their vibrant colors mean that they are high in antioxidants. Berries are some of the highest anti-oxidant foods in existence. Berries are known to reduce blood pressure, control inflammation, and inhibit tumor angiogenesis. Berries are also an excellent brain food. They improve motor coordination and memory.
     S is for SEEDS: Nuts and seeds contain healthy fats and are rich in a spectrum of micronutrients. Nuts of all kinds aid in weight management and diabetes prevention. Seeds are similar to nuts when it comes to healthy fats, minerals, and antioxidants, but seeds are also abundant in trace minerals, higher in protein than nuts, and each kind of seed is nutritionally unique. Flax, chia, and hemp seeds are extremely rich in Omega-3’s. In addition, flaxseeds are rich in fiber and lignans. Flaxseed consumption protects against heart disease, and lignans, which are present in flaxseeds and sesame seeds, have anti-cancer effects. Sunflower seeds are especially rich in protein and minerals. Pumpkin seeds contain large amounts of iron and calcium and are a good source of zinc. Sesame seeds have the greatest amount of calcium of any food, and provide vitamin E. The healthy fats in seeds and nuts also aid in the absorption of nutrients when eaten with vegetables.
***This article was adapted from the writings of Joel Fuhrman, M.D., a board certified family physician, six-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing. DrFuhrman.com

Recent Changes in Maple Syrup Grading
By George Hedgepeth
     Produced mainly in the north east U.S., the upper midwest, and eastern provinces of Canada, maple syrup is a wonderful alternative sweetener with low environmental impact and none of the troubling historical context of cane sugar. For many years, the pale amber of Grade A and the darker, bourbon-like color of Grade B were familiar to consumers. Grade C was produced for manufacturers, and was closer to molasses. This has changed since 2015. Now, the USDA recognizes four levels of Grade A, differentiated by color and depth of flavor.

Maple Syrup Gradients
Golden Color and Delicate Taste: This is equivalent to the old Grade A Light Amber. It is quite mild, often with hints of vanilla.

Amber Color and Rich Taste: This is a bit darker in color, similar to clover honey. It has a richer flavor. It is comparable to the former Grade A Medium Amber or Grade A Dark Amber grades. This really compliments whole grain products.

Dark Color and Robust Taste: This is darker and even more flavorful. Use this when you want to taste the maple, not just the sweet. It is comparable to the former Grade A Dark Amber, Grade A Extra Dark, or Grade B. Try this as a sweetener in coffee, tea, or chaga.

Very Dark and Strong Taste: This strongest maple flavor commonly available is typically used for cooking purposes. It is a wonderful base for a glaze or barbeque sauce. This was the former Grade C. It is the last sap produced at the end of the run, just before the maples bud out in the spring.

Stone Fruit
By Amber Thurman
     A stone fruit, also called a drupe, is a fruit with a large "stone" inside. The stone is sometimes called the seed, but that is a mistake, as the seed is inside the stone. The stones can also be called a pit. Examples of stone fruits are peaches, nectarines, apricots, plums, mangoes, and cherries.
     You can find stone fruit in stores from the beginning of May until early October. Stone fruits are some of the most succulent summer produce you can buy. They are delicious raw, or baked into a dessert. You may find stone fruit in many different forms: raw, baked, dried, preserved, and frozen.
     Nectarines are high in beta-carotene, an antioxidant that is used by the body to make vitamin A, which is vital for skin, teeth, and bone health. They’re also a great source of vitamin C, potassium (an important nutrient for a healthy metabolism and carbohydrate digestion), and fiber.
     Peaches, like most other stone fruits, are high in vitamin C, which means they’re an excellent way to improve the amount of collagen your body produces and that equals healthier skin! A study from Texas A&M recently connected peach and plum extract with a reduced rate of cancer cells, and the fiber in peaches make them a great snack for people trying to watch their weight.
     Many people don’t realize it, but mangoes are also a stone fruit! Mangoes are a great source of fiber, folic acid, and two great vitamins for your skin: vitamins C and A. Who knew that there were so many good benefits from eating stone fruit?
     Here at Mariposa Market we carry a variety of stone fruit including hybrid stone fruits, such as pluots which are ¾ plum and ¼ apricot, and apriums which are ¾ apricot and ¼ plum. We also have some adorable white donut peaches that are sweet and juicy. Start your summer off right by coming in and trying some of our delicious stone fruit we have to offer and maybe even explore a new love.

Created by the Mendocino County Herb Guild
     As many of you may already know, Mariposa Market is now offering a locally made Fire Cider! You may also be thinking… “It’s about time!” Well, thanks to the Mendocino County Herb Guild we are now selling several varieties of this wonderful tonic to keep you healthy year-round. The Herb Guild has brought together a group of “herbalists, farmers, and the community, all working together to develop resilient, full-circle herbalism for Mendocino County”. This one of a kind Fire Cider is just one of many projects the Herb Guild is undertaking, and we feel privileged, and grateful, for the opportunity to support this fully local product!
     The Mendocino County Herb Guild, with great community support, will be brewing up a year-round Traditional Fire Cider, as well as some seasonal blends. The Early Summer Blend is now available, and captures this season’s abundance of local fruits, veggies, and herbs. It contains Bernie’s Organic Apple Cider Vinegar, elderberry, ginger, onions, leeks, garlic, rosemary, thyme, oregano, strawberry fruit and leaf, borage, rose petals, lemon balm, milky oats, mint, red clover, red Thai peppers, and fir tips. Both Traditional and Early Summer Fire Ciders are available right now at the deli in 1 oz shots, as well as being offered in 8 oz and 12 oz bottles in the Health and Beauty aisle.
     The Traditional Cider will also be available in the bulk aisle, or by the gallon as a special order. The Traditional Fire Cider is made from a combination of Bernie’s Organic Apple Cider Vinegar, elderberry, onions, garlic, oregano, thyme, rosemary, leeks, ginger, and red-hot peppers. Hot and delicious, just as it should be!
     Next time you are in, try a shot of the local Fire Cider from our deli, or grab a bottle from the Health and Beauty aisle, and bring it home to share!
Either way, we hope you will enjoy what Mendocino County has to offer!

Customer Suggestions
Stumptown Holler Mountain Coffee: We just can’t bring in any more coffee at this time. We would need to have many requests to bring in a new line of coffee.

Halvah, large, and another request, Halrah Sesame Candy Bar: We’ve tried so many times, but we have not been able to find a “clean” halvah. We’ll keep trying!

Jackson’s Honest Corn Chips, they are cooked in coconut oil, the best chips you’ll ever eat: We’ll check into bringing this in.

Puerto Rico Coffee Beans, I don’t know the brand, but I’d love to support Puerto Rico in any way I can: Sorry this is too vague. Not sure that Puerto Rico exports coffee.

Organic Semi-Sweet Baking Chocolate. Does Such a thing exist? : Not sure, we’ll check into it. We only have non-organic at this time.

Bags with handles please. We really need the bags with handles. I promise we re-use every one at home!: We have ordered handle bags as we have had several requests. The handles do break however, and often we have to double bag. So, on our austerity program we are going to have to charge 20 cents each for the handle bags. Please do re-use!

Bob’s Red Mill Organic White Rice Flour: We are bringing this item in.

Kettle Avocado Oil Hawaiin BBQ Chips: Good suggestion. We’ll give it a try when it shows up in our distribution channel.

LUHV Black Bean Plantain Poblano. Supper yummy: LUHV is not distributed locally to us. However, we’ll keep our eye out for it.

Juice Squeeze, any flavor: This line was one of our best sellers. Unfortunately, Crystal Geyser has discontinued this product due to the high cost.

Bulk Blueberry Yogurt Covered Raisins: Sorry we are unable to bring in any new bulk items at this time. Also, these are not organic.

Made Here Raw Chopped Up Broccoli Plus Raisins: We will give this suggestion to the kitchen.

Larger Bulk Coffee Bags. Larger Shopping Carts: We’ll look into having a few larger carts. Not sure if we can get bigger coffee bags, but personally I double bag the #16 size paper bags for the coffee.

Fresh Tofu: We have fresh tofu. It’s made by “The Tofu Shop”, which is located in Arcata. It’s labeled Firm Nigari, and it is delivered weekly. Our Deli uses this tofu as well.

String Cheese. I used to get this in the original store. The best string cheese ever: That was a bulk cheese that we packaged ourselves. It molded easily, and it was not natural or organic. We had to discontinue it.

Penny Royal Farms Booth Corner Raw Cheese: We have already brought this in. But, it’s hard to make a minimum order, and it comes in with a 2 week shelf life. It is also not always available.

No charge for the plastic bags for produce, seeds, and nuts. Can we bring our own?: Here’s our policy- please bring your own bags! We give you a 5₵ credit for every bag you bring! It’s a win for Mother Earth!

Pamela’s Simple Bites. Small gluten free cookies. Please add Snickerdoodle to your selection. The best GF cookie available! Thank you: We already carry the Small Bite Cookies. We will consider adding the Snickerdoodles.

Seniors want 10% or can’t shop here that often: Mariposa could not afford the Senior Discount anymore. We surely did not want to discontinue this perk for seniors, but we did replace it with a Loyalty Program, which benefits all our customers. Many young families struggle too! We’ve had to cut costs just like you. It’s not the best of times for any of us.

Sockeye Hits Our Shelves
By George Hedgepeth
      Fantastic news for people looking for delicious fish! Mariposa Market is now carrying high quality Alaskan wild caught Sockeye Salmon! This red-fleshed fish feeds almost exclusively on zooplankton, meaning that it is not the accumulator of ocean chemicals that apex predators like Mako Sharks or Striped Bass may be. This makes it a very safe choice for fish eaters. Stocks of this fish are strong in Alaskan and Canadian waters, and the methods used to harvest them have minimal impact on the ocean bottom structure. It is a rich source of protein, potassium, phosphorus, and Omega-6 & Omega-3 fatty acids. All of these things add up to make this fish a winner for the conscientious consumer.
     That’s only part of the story of what makes Sockeye a real prize. The other factor is that it is absolutely amazing table fare. Among Alaskan residents, it is by far the top choice, followed by Chinook (King) Salmon. It is rich, flavorful, and satisfying. It makes wonderful home-canned or smoked fish. But fresh is probably the absolute best way to indulge in this top-notch treat. It’s firm texture and rich oiliness make it perfect for grilling or planking, and it needs little in the way of condiments or seasoning. Salt, pepper, and a dash of lemon juice might be all you want. Poached for 5 minutes in its own stock or white wine is also amazing. The big secret is to not over-cook this tasty fish. If you are looking for dinner ideas this week, give this fresh Sockeye a try!


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500 South Main Street
Willits, CA 95490
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