You eat this? A question commonly heard on Route 9 in Lewes. Actually, no, I drink this! Well, first I cut this, then I juice this, and then I drink this. What is, “This?” Well This Be Wheatgrass!

First experimented with as a food in the 1930s by Charles F. Schnabel and popularized by Dr Ann Wigmore in the 1960s, wheatgrass is so densely packed with nutrients and has been spoken of as a curative for many conditions that it may just well qualify for, “Miracle Food” status.

Wheatgrass is the young sprouted grass of hard winter wheat. Although technically any member of the common wheat grain family Triticum Aestivum that has been allowed to sprout into a short grass can be considered wheatgrass. Indoor grown wheatgrass grows from 8-14 days before it is harvested.

Wheatgrass is freshly juiced in a juice machine custom designed for narrow blade greens, dried into a powder, or juiced and then flash frozen. I recommend the fresh juice, drank immediately after cutting and juicing, in order to benefit most from wheatgrass’ high nutritional load.

Wheatgrass juice is claimed as an effective healer because it contains chlorophyll, all minerals known to man, and vitamins A, B-complex, C, E, and K. Wheatgrass is extremely rich in protein, and contains 17 amino acids, the building blocks of protein.

1oz of wheatgrass is claimed to have the nutritional equivalence of 2.2lb of vegetables, be high in vitamin B12, promotes detoxification due to the extremely high chlorophyll content.

It is curious to me that the beneficial properties of wheatgrass are so debated that this gives many of us license not to drink it. It’s as if we’re looking for an excuse not to – an ‘easy out,’ if you will. I agree that Wheatgrass is very much an acquired taste – looking like grass, and tasting very much like fresh sweet green peas. The experience is very much like drinking pea juice. I’ll leave the contentious debating to the nutritionists and medical professionals. One thing I do know is that, juicing fresh grown, organic wheatgrass, cut fresh at no more than 7 inches in length (then it gets too old), gives us a very potent shot of ‘living’ food. Forget the debate – eventually all debates catch up to Grandma’s philosophy of balance and moderation in all things anyway. Make wheatgrass a regular part of your balanced diet. You will feel the difference. I have.

Stop on into the Good For You Market on Route 9 in Lewes, DE any Saturday in June, between 12 and 2pm and have a free 1oz shot of organic fresh-cut, fresh-juiced wheatgrass on us. Our new organic juice and coffee bar (“Auntie’s Bar, as in “Auntie Oxidant” – the Good For You Market store mascot) will be opening in July.

Yes, I said, “Auntie’s Bar” and not, “Andy’s Bar.” It’s my accent you see!

So, we all love green, right? I know you all love saving green! So, see you at Auntie’s Bar, where we’ll be drinking green and showing off our wheatgrass ‘staches, Andy.

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If we could only take that trip back in time and erase the memories we don’t want to keep. I would vote to erase the bad memories of Rutabaga, or, “Swede” as we call it back in the UK.

Rutabaga is not well understood. Kind of like that weird relative at Thanksgiving dinner – the one who has that odd sense of humor and brings that Jell-O vegetable roll thing that no one eats. Who does that to vegetables anyway? That’s a lot of therapy right there!

Unlike that Jell-O vegetable roll, however, rutabagas are fabulous. They have terrific color, and a flavor that can’t quite be defined.

The rutabaga is actually a hybrid of a turnip and a cabbage. Don’t hold that against it, since it tastes like neither. The flavor combination, like any relationship, is complicated - simultaneously sweet and slightly bitter.

Rutabaga is a refreshing substitute for the humble potato. Discerning chefs often transform rutabaga into gnocchi, replacing the potato. Rutabaga’s flavor pairs well with gamy meat such as rabbit, or with shellfish – shrimp, or lobster.

My favorite prep method for rutabaga is to peel, chop into rough cubes, steam and puree. I add a touch of heavy cream and a dash of sweetness such as maple syrup, agave nectar, or brown rice syrup. Mix in a pinch of spice such as cumin, cayenne pepper, or paprika and, “Bon Appetit” – a simple, nutritious soup or thrilling pasta sauce. The heavy cream can be substituted for a thick, non-dairy milk such as coconut milk for a Vegan option. In this case, the soup/sauce mix will need to be reduced somewhat to thicken.

Don’t be put off by a wax coating (or, horror, saran wrap!) on the rutabaga, when seen at market. It is the produce vendor’s attempt to prevent the vegetable from drying out in storage. Properly stored, in a cool, dry place, rutagaba will keep for months.

Rutabaga is loaded with potassium and vitamin C. Just the thing to build strong muscles and strengthen our immune systems at this time of year.

Grab rutabagas while you still can at market. They will soon disappear awaiting a return in the early fall.

Have fun with rutabaga. Experiment. Eat well. It’s Good For You!

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Mae West famously said, "I used to be Snow White, but I drifted."

Have you drifted lately? Diet Plan? Workout Plan? Being nice to your spouse plan? Calling your Mom plan? Shopping at Good For You Market Plan?

I can help with the last one! After much work behind the scenes, I am thrilled to announce here, in the G4U Blog, a world exclusive. Drum roll please...

Good For You Market is extending our "Go Green and Save Your Green" savings program.

"Oh Andy, I heard that one before in your newsletter." Not so fast you on your way into a frustrating experience at the big box grocery store. Listen very carefully, I shall say this only once.

Good For You just got gooder, uhm, betterer, BEST! Most of the food items and some non-food items in our store (web and physical stores) are now upto 20% off of retail pricing. Beat that big box grocery store! Look for the red price cuts in our website store and the green price label and green savings shelf tags in our physical store. This effectively extends our pricing savings from our organic produce department throughout most of the store(s). Check back to our website store and our physical stores as our new pricing sweeps across the store(s).

So that's us. Now this is where you come in. Drift back to Good For You Market (http://www.good4uorganic.com/). Drift in for the first time. Drift on over to your colleague's office, neighbor, friend, or family member's house, spread the word and get them shopping with us too. Drift on into conversation and make Good For You Market the buzz at Happy Hour or your cocktail party/brunch. We've drastically cut our margin to be able to do this, and grocery margins are notoriously low to begin with. We need your support shopping with us to make these prices sustainable. We're working hard to source food that tastes the way it should - produce, cheeses, meats, breads, oils, vinegars, etc., at prices we all can afford. Shop with us to make sure these choices do not disappear from our beach area and give us a little encouragement that you want such choices in this area. Enough said.

"I like restraint if it doesn't go too far." Mae West. That's my philosphy when it comes to good food! I love to eat - hopefully you see that reflected at Good For You Market.

"An ounce of performance is worth pounds of promises." Mae West. How are we at Good For You Market performing for you, our treasured community?

In closing, another quote from Mae West, "You only live once, but if you do it right, once is enough."
Thank you all for your business. Remember we deliver also.

Andy.

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We're feeling a little low, deflated, and violated at G4U this week. Warm wishes, offers of help, and hugs have come our way since the fire at the farm and vandalism at the store. Thank you all. It does help to know you're out here routing for us.

Here's some much needed, light relief in the way of a few green/food/cultural funnies.

I'll start with a road sign erected on the streets of my college town, Swansea, Wales. All signs in Wales have to be bi-lingual, English and Welsh, by law. The English translation of the welsh text on the sign reads, "I am not in the office at the moment. Please send any work to be translated." What actually happened was that the sign company sent text to be translated by e-mail and what came back (in Welsh) was an e-mail reminder that the translator was out of the office. When proofing signs, the person really needs to be able to speak Welsh!

Here's my favorite quote from American treasure, Langston Hughes: "Like a welcome summer rain, humor may suddenly cleanse and cool the earth, the air and you." - Langston Hughes

I always thought a yard was three feet, then I started mowing the lawn.- C.E. Cowman

What is small, red and whispers? A hoarse radish.

I garden, therefore I weed.

I was a vegetarian until I started leaning towards sunlight.- Rita Rudner

The best way to garden is to put on a wide-brimmed straw hat and some old clothes. And with a hoe in one hand and a cold drink in the other, tell somebody else where to dig.- Texas Bix Bender

Crabgrass can grow on bowling balls in airless rooms, and there is no known way to kill it that does not involve nuclear weapons.- Dave Barry

Checking the menu in a Welsh restaurant, a customer ordered a bowl of vegetable soup. After a couple of spoonfuls, he saw a circle of wetness right under the bowl on the tablecloth. He called the server over and said, "It's all wet down here. The bowl must be cracked." The server said, "You ordered vegetable soup, maybe it has a leek in it."

What is the difference between boogers and spinach? You can't get your kids to eat spinach.

A weed is a plant that has mastered every survival skill except for learning how to grow in rows.- Doug Larson

If April showers bring May flowers,what do May flowers bring? Pilgrims.

Laughter is brightest, in the place where the food is.- Irish proverb

Don't dig your grave with your own knife and fork.- English Proverb (Ouch - trust the English to apply maximum impact with few words and a smile!!!)

What do you call a country where the people drive only pink cars?A pink carnation.

The act of putting into your mouth what the earth has grown is perhaps your most direct interaction with the earth.- Frances Moore Lappé

It's difficult to think anything but pleasant thoughts while eating a homegrown tomato.- Lewis Grizzard

I'm on a 90 Day Wonder Diet. Thus far, I've lost 45 days.

Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.- Doug Larson (I'm vegetarian, and even I agree with that one!)

When eating bamboo sprouts, remember the man who planted them. - Chinese proverb

One of the disadvantages of wine is that it makes a man mistake words for thoughts.- Samuel Johnson

Never fall out with your bread and butter. - English proverb

This meal is the labor of countless beings;let us remember their toil.- Zen meal chant

A Welsh lad came home from school and told his Mam he had been given a part in the school play. 'Wonderful, 'replies his Mam, 'What part is it?' The boy says, 'I play the part of the Welsh husband.' Mam scowls and says, 'Go back and tell your teacher you want a speaking part.'

Rhys: Doctor, I can’t stop singing the Green, Green Grass of Home. Doctor: That sounds like Tom Jones syndrome. Rhys: Is it common? Doctor: It’s not unusual. I grew up in the same village as Tom Jones - Treforest, South Wales, UK. I used to shelter from the rain during my paper round as a kid in the red telephone box on Laura Street (where Tom Jones grew up). Tom Jones later bought this telephone box and relocated it to his home in the USA. The telephone box made it to the States before me!

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G4U Farm Set On Fire, Vandalism at G4U Store

Around 9:30pm last night (Sunday March 30), the Good For You Farm on Route 9 in Lewes, was set on fire. This follows vandalism to the Good For You Farm truck parked overnight at the Good For You Market on Route 9, Lewes, 3 weeks ago. The truck's fuel line was cut, plus other damage, totaling $500.

The fire department was called to the farm, 3 fire trucks in total. It appears the shed was attempted to set on fire, it is saturated with gasoline. The front part of the field was set on fire. Thankfully the fire department responded very quickly, and the wind was blowing away from our neighbor's home.

It appears that the fire may have been set intentionally, although we are awaiting an official report from the State Fire Marshall and they have not ruled intentional damage yet.

Unfortunately, G4U will have to install video surveillance cameras at both locations.

Someone out there may not like the G4U business, or may not understand the context of running a business. Heck, you may not even like me personally. Or it just may be random damage. However, we are taking this very seriously. It is not infeasible at this time of year that we have staff working at the farm and the market in the evening. Someone may get hurt if this continues.

If anyone has any information relating to these events, please call the State Fire Marshall, Deputy Galaska, or Deputy Magee, on (302) 856-5600, or e-mail dale.magee@state.de.us

You can also call G4U on (302) 684-8330, or e-mail goodforu@comcast.net

Thank you, Andy.

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A while back, someone whom I respect immensely, but with whom I do not get along with (let's leave it at that, it's a small town!), accused me, "You're not a foodie, are you, Andy?" It stopped me in my tracks.

Foodie. Honestly, I had to run and google it! Here's a link to the awesome Wikepedia for a definition http://en.wikipedia.org/wiki/Foodie

There's a saying, "Judge people not so much by what they say, but by what they do." I would add a subtext. Go easy on them when they screw up, or take longer than you're in the mood to wait for. Cranky, me? Yeah, I am, kinda. It's been a long week and everyone seems on edge. Please do not adjust your picture, normal service will resume soon.

So here's the rub. Two issues bothered me with the foodie thing. I'm sure my accuser did not mean the former, but definitely the latter:

1. I dislike exclusion: closed groups of any kind who do not openly welcome everyone. High School never truly goes away - it resurfaces like a bad taco. The term foodie, I thought, was kind of like a closed group. Being accused of not being one, stung. It meant I was not in the club. I own a food market, don't I belong in that club? Exclusion goes against everything I'm aiming for with Good For You. Really I should have named the business, "Good For Everyone!"
2. G4U Market is more than health food. We are a great food market. My accuser, I believe, was challenging me, "If you're running a food market, then, waddya know, buddy?" G4U exists to bring choices into our, somewhat rural beach community; choices that we're more familiar with from our metro areas to our west and north. I don't say this to tell everyone how great we are. I say this to remind everyone of what we can do for you. From day 1 when we opened the doors at the Good For You Market I wanted this business to be a food market that has great food, plus the crunchy wierd stuff you see at your food co-ops in urban areas. Where else are we going to buy that at the beach? However, we're a small business, with a tight budget and we cannot do it all at once. It's taken me 2 years to finally find decent cheeses and suppliers in the Philadelphia and Washington DC areas for products you just cannot find at the beach. Now we have decent cheeses. Now we've added delivery. Now we sell direct to customers and to other businesses so you can find our great cheeses and produce at your favorite restaurant.

Being accused of not being a foodie made me look at the store from a customer's standpoint. I now walk the store, recipe, or magazine article in hand - can I find enough ingredients at the G4U Market to make that recipe, or a knowledgeable person who can suggest a substitution? Does a passion for food drive the G4U staff to know how to combine these ingredients, track down hard to find items, set up a demo on baking with Agave Nectar, or whole grains, facilitate a cheese club or gluten free club or vegetarian/vegan club? There is a reason I work so hard to keep a chef on staff at the G4U Market. Not because chefs are difficult to work with, no. It's a complicated line of business to be in - prepared meals/pastries. Chefs helps us all get better at, well, being foodies. You go Chef! Good for you!
Ever seen people like me at the market? I'm the guy at the fish counter at Whole Foods Market, grilling the fish guy (no pun intended!). I want to know everything about that salmon. Where did it come from? Why is it that color? Why does the recipe I'm following suggest this particular herb with it? Can I see the salmon's resume? Does it come from a good family? Whole Foods Market are geniuses at what they do. There's a reason they're a sponsor of Bravo's Top Chef program. They are a model for us at G4U. I started this business because, having moved here full time from Baltimore, I got fed up of driving back to the city twice a month for groceries, cleaning products, and the like. Indulge me, if you will. Listen to others at the dinner table, or happy hour, how many people are doing the same thing? What does that say to our local stores? There's much more for me, in being a food retailer than sticking it on the shelf and crossing your fingers until the product hits the sale rack, and gets dropped for a blander product. I'm fed up of tasteless bread or cheese, over priced olive oils that I haven't a clue why the recipe is calling for. I'm tired of driving to the city for someone who knows which type of sea salt to use in a recipe and which type to throw on your food before serving.
Why do I love to use the phrase, "What's up foodies?" I'm intentionally poking fun at the 'seriousness' of it all. We all eat, right? There's nothing wrong with passion for food. Indeed, the opposite - apathy is sad. Good food, sustainably grown/produced, knowledgeably made and sold is just too important for our health and our planet's health.
Truth is, I am a foodie, I just didn't know it! I'm a foodie when I grill the fish guy at Whole Foods Market. I'm a foodie when I'm thumbing through the seed catalogs planning out my veggie garden for the season. I'm a foodie when I'm meeting with a vendor negotiating pricing on a new food line we're about to carry. I'm a foodie when I quiz the staff on olive oils. I'm a foodie when a customer stumps me with a question on some ingredient I've never heard of. The customer is a foodie when they tell me what it is so we can work to bring it and run a cooking demo with it. I'm a foodie even when I get home at 10pm after a long day and grab that frozen pizza because I'm too tired to cook. Thankfully we have a chef on staff and I can now grab a prepared meal so I don't have to cook at 10pm! You are a foodie reading this blog right know, even if you're grabbing a hand full of potato chips (please, baked, organic corn, rice, or potato!). Sorry, did I make you spill your soda? It's rude to point.
At G4U, the door to the foodie club is well and truly open, off its hinges and in the recycle bin. Hopefully it'll make a nice dinner table around which to share great food.
Thank you un-named local person, with whom I do not get along. I appreciate your input and thank you for your push to make me better at serving our community. We make an impact on others even when we don't think so. We really are all connected, even if we do not get along!

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This is a rare comment from me, Andy Meddick, owner of G4U Market and Micro-Eco Mini-Me Market Garden Farm.

"You're Welcome." How often we say that and don't even think about what we're saying. You're Welcome. YOU ARE WELCOME - EVERYONE.

I'm breaking a golden rule I have - stay out of community politics and focus on the mission of the G4U business: providing healthy, organic, natural, local, and sustainably sourced food, and great ingredients to our community. From Gourmet to Everyday. G4U: So Much More than a Health Food Store!

By community I mean everyone: regardless of age, gender, gender identity, physical ability, national origin, race, religion, sexual orientation, marital status, sports team, follicular status. Did I leave anyone out? E-mail me (with your contact information!) and let me know you shop at the G4U Market: mailto:g4umarket@gmail.com You are all welcome. Remember we all have to eat. G4U is a food market and market garden farm, providing food that tastes the way it should do. This is our mission and platform. Politics is not our platform. You are missing the point of this business if you try to pull us in that direction.

Again, we all have to eat. We all deserve access to fairly priced, chemical-free food, clean water, clean air, a patch of healthy soil on which to grow our own veggies. The best way to support our community is to support the businesses on which our community depends. Apparently it is NOT OK to some of our community for G4U to advertise on a certain local talk radio station, but it IS OK to listen to it. How else did you hear our ads? I'm not suggesting boycotting the radio station. They are performing a community function too. Bullying me into dropping my ads, or boycotting my business is not the most productive way of supporting a cause. Fight back if someone is mobilising in a direction you do not agree with. Call the radio station and add your voice to the conversation. Call your elected officials. Please do not use my business to express a political concern. Take the fight to the legislature. We have a wonderful gift in this country: the freedom to vote. I am very proud to be Welsh by birth, and American by choice. Do I exercise my right to vote? You betcha!

Again, remember I serve all of our community. We all have to eat. Why eat bland, over-processed, over-priced food elsewhere? Go local with G4U Market and Farm and you will be better fed, and better for it.

Now I need a massage. I'm fired up and ready for a rally when I should be focusing on our great new cheese line! Help me meet my mission and the whole community benefits.

Whoop-de-doo, Andy.

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