Horseradish – How To

Horseradish is a member of the mustard family with a thick white root that when grated provides a condiment with distinctive flavor and heat. Grated horseradish can be used by itself as an accompaniment to prime rib, steak and other meats or it can be blended with lemon juice and mayonnaise to make a somewhat milder and creamier condiment.  It can also be added to sauces, mashed potatoes or potato salad.

Spice up your Thanksgiving cranberry relish this year by trying Mama Stamberg’s recipe below.

When working with horseradish root it is best to wear food handling gloves as you would with hot peppers and keep your eyes and nose an arm’s length away. To prepare horseradish from the raw root remove the outer layer of skin with a paring knife or vegetable peeler.Use a vegetable grater to create raw grated flakes to serve with steaks or roasts.  To create a creamed horseradish, chop the tuber into pieces and place in a food processor. Add either 1 Tbsp of vinegar and a pinch of salt, or 1 Tbsp of lemon juice and 2 – 3 Tbsp of mayonnaise. Blend and transfer the mixture to a jar and store in the refrigerator. Will keep for 3 – 4 weeks.


Mama Stamberg’s Cranberry Relish


2 cups whole raw cranberries, washed

1 small onion

3/4 cup sour cream

1/2 cup sugar

2 tablespoons fresh grated horseradish



Grind the raw berries and onion together. (“I use an old-fashioned meat grinder,” says Stamberg. “I’m sure there’s a setting on the food processor that will give you a chunky grind — not a puree.”)

Add everything else and mix.

Put in a plastic container and freeze.

Early Thanksgiving morning, move it from freezer to refrigerator compartment to thaw. (“It should still have some little icy slivers left.”)

The relish will be thick, creamy, and shocking pink. (“OK, Pepto Bismol pink. It has a tangy taste that cuts through and perks up the turkey and gravy. Its also good on next-day turkey sandwiches, and with roast beef.”)

Makes 1 1/2 pints.


Submitted by Peg, information sourced from


~Go Nettles! More Nettles!~

A great way to incorporate greens into your diet is to just add them to the liquid part of a recipe. In this case…blend nettles with usual crepe ingredients…or scrambled eggs….or take some of the broth out of your soup and blend with raw nettles and then add back in. Adding greens raises the alkalinity which is needed when meat, dairy and grains are consumed in most meals. 

Ever had green citrus drink?  Blend celery. parsley, nettles, kale and ginger in the blender, along with one quart of water. Press through a straining bag….add the juice of fresh pressed lemon, grapefruit and orange and the soaking liquid of raisins, mango and prunes to sweeten. More sweetening can be added with stevia…coconut nectar…raw honey etc…


Some Easy Ways To Use Fresh Turmeric

Always remove the outer skin.
Your fingers will be stained yellow,  oh well… so worth it
Chop fresh for salads & dips
FYI Your toothbrush will become yellow if you eat it fresh, but your teeth won’t… permanently.
Chop & add to soups, stir fry and steamed vegetables
Chop finely/mince and blend into smoothies
Freeze it  – A piece of the tuber thaws enough in a few minutes to peel it easily.
Then chop and use as desired.
Submitted by Mariya



This is one of the key techniques for cooking mushrooms that taste great every time. Cooking the mushrooms on their own ensures that you get the best flavor profile and texture from your fungi friends. A dry saute works well for mushrooms that are moist and very fresh; try it: Heat a cast iron or other skillet to medium-high heat. Chop up your mushrooms as you normally do. Throw the chopped mushrooms into the heated pan and stir occasionally. In a minute or two they will begin to release their water. Keep stirring and cooking for a few minutes until the mushrooms begin to brown a bit and the water is gone. Now it’s time for the butter and garlic! Use whatever fat you are cooking with to brown the mushrooms, and to bring out their flavor add a pinch of salt to taste. If your mushrooms have been stored for a time and are slightly dry, add a cup of water to the skillet at the beginning and let that water cook off before you dry saute as above.



This is arguably the best of all cultivated mushrooms. Its flavor is strong in umami yet not overpowering, and its texture can range from delicate to meaty depending how it is prepared. In addition to its culinary charms, Shiitake is one of the best known of the medicinal mushrooms, used to treat a variety of conditions ranging from high blood cholesterol to cancer; it is a tonic that stimulates the immune system and protects from viruses.

Basic Prep: Remove the stems from fresh mushrooms; chop coarsely and dry saute until the edges of the mushroom are slightly browned, then add a splash of cooking oil and soy sauce and continue cooking for a few minutes. This is a great start to a stir-fry, omelet, or snack. Even better is to leave the caps whole, place them gill-side up in a baking dish or skillet, baste the gills with a 1:2 mixture of soy sauce & olive oil, then bake at 375º for 20 minutes. THE BEST!



Another very versatile and delicious mushroom, the Oyster, has a mild nutty flavor and delicate texture. Oyster mushrooms are one of the most common wild mushrooms in the world. Growing in almost every climate and continent on the planet, they are commonly foraged in the woods and cultivated on farms. Recently Oyster mushrooms have been shown to decompose petroleum pollutants in the environment and may be part of a solution to toxic oil spills and environmental contamination.

Basic Prep:  Great in pasta sauces, stir-fries, egg and fish dishes. Begin by chopping off the “heart” of the Oyster Mushroom cluster (where all the stems come together) and coarsely chop up the caps and stems. Dry saute the chopped mushrooms until water cooks off. Add olive oil and finely chopped garlic, cook until golden brown, then add to your favorite dish. Make a simple pasta sauce by adding a can of diced tomatoes to the cooked mushrooms, then add a splash of wine, balsamic vinegar, chopped fresh herbs, diced garlic, and simmer until reduced to a sauce consistency and serve over fresh pasta.



Definitely one of the most interesting-looking and beautiful mushrooms in the world. The Lion’s Mane is a toothed mushroom and can be found growing wild in the Pacific Northwest and New England. Its flavor and texture are similar to crab or lobster meat: a sweet savory flavor and meaty stringy texture. This is also a renowned medicinal mushroom and is being researched for its potential to re-grow nerves in the brain and for its immune-enhancing and anti-cancer properties.

Basic Prep: Lion’s Mane is best enjoyed in its purest form; you don’t want to disguise the flavor of this mushroom by cooking it in a complex meal. Tear the whole mushrooms into bite-sized wedges by separating it like a head of cauliflower.Heat a large skillet and dry saute the mushroom pieces until all the water boils away and the edges begin to brown.  Add a pat of butter to the skillet–enough to coat the mushrooms–and a clove of finely chopped garlic. Cook until golden brown. Dash the cooked mushrooms with a pinch of sea salt and eat them while they’re hot. Try them on small pieces of crusty bread or a good cracker.



A cute little clustered mushroom, recognizable by its striking golden-orange color and scaly appearance. A very popular mushroom in Japan similar to Nameko. This mushroom is characterized by its crisp, crunchy texture and delicious earthy flavor. Great in stir-fry or miso soup.

Basic Prep: Similar to Oyster, begin by chopping the individual mushrooms from the “heart” of the cluster. Cinnamon Cap’s stems are just as good as the caps, so there’s very little waste. Dry saute and finish them with a splash of sesame or peanut oil and a bit of soy sauce. From here you can make a stir fry dish or delicious soup.







Ingredients: 1/2 – 1 pound fresh Shiitake or mixed variety, de-stemmed and diced fine; 1/2 Dungeness crab, cooked and shelled or 1 small can of crab meat; 1 egg; 2 cloves garlic, diced; 1 teaspoon fresh thyme leaves; Panko bread crumbs; Kosher salt & freshly ground pepper.

Dry saute mushrooms until golden brown, season lightly with salt and pepper, set aside to cool.

In a large bowl shred the cooked crab meat with a fork (if using canned crab, drain water first). Mix in cooked mushrooms, thyme, garlic, and the beaten egg. Mix thoroughly.

Now mix in Panko bread crumbs until the mixture is a good consistency to form patties. It should be moist but not dripping. 

Heat a large skillet and melt some butter or heat cooking oil in it, just enough to coat the pan. Form crab mixture into golf ball sized patties with your hands and place them one by one into the hot skillet. Don’t crowd them.

Allow the crab cake to brown before turning, about 5 minutes. Flip cakes and squash them down gently with your spatula, being careful not to break them up.

Serve your fresh crab cakes hot with cocktail or tartar sauce. They can also be refrigerated and re-heated.



Ingredients: 1 pound fresh Shiitake, de-stemmed & sliced; 2 cups wild rice; 1 1/2 quarts chicken broth or veggie stock; 2 tablespoons olive oil; 1 large onion or 4 shallots, chopped, 4 cloves garlic, minced; 1 rib celery, chopped; 1/3 cup toasted almonds, coarsely chopped; 1/3 cup dry sherry; 2 teaspoons fresh thyme leaves; 1/2 cup chopped fresh parsley;1 tablespoon fresh sage leaves; salt & freshly ground pepper.

Bring the stock to a boil in a large skillet or stock pot, add the wild rice and salt to taste. When the liquid returns to a boil, reduce heat, cover and simmer for 40 minutes until rice is tender and begins to splay, Drain through a strainer if necessary and set rice aside.

Heat the oil in a large skillet over medium heat, add the onion or shallots. Cook and stir until tender, about 3 – 5 minutes. Add a generous pinch of salt and the garlic; cook until fragrant, about 30 seconds. Add the mushrooms and celery; cook until tender and lightly browned, about 10 minutes. Stir in the cooked rice and remaining ingredients. Cook while stirring until the sherry has evaporated. Taste and adjust seasonings as desired. Remove from heat and allow to cool. Use to stuff your turkey or place in an oiled baking dish and warm in the oven for 20-30 minutes at 350º.



Ingredients: 1 pound fresh mushrooms thinly chopped; 1/3 cup chicken or veggie stock; 3 cloves pressed or finely chopped garlic; 1/3 cup dry white wine; 2 tablespoons olive oil; 1 tablespoon tomato paste; 1/2 teaspoon kosher salt; 2 grinds black pepper; 3/4 cup half & half; 3/4 cup heavy cream; 1 tablespoon finely chopped parsley.

Dry saute mushrooms in a large skillet as described in the COOKING GUIDE.

Whisk together wine, stock, and tomato paste until well blended; set aside.

Turn skillet heat to medium. Add olive oil and garlic to mushrooms; cook until garlic barely begins to brown. Pour in the wine mixture all at once. Add salt & pepper. Bring to a steady simmer and cook until reduced by almost half (5 minutes).

In a bowl combine half & half with heavy cream and gradually whisk this into the sauce until it thickens (do not boil). Stir in the chopped parsley.

Serve this delicious sauce over wild rice or pasta; try it on salmon or potatoes too!



Ingredients: 1 fillet Wild Salmon; 1 pound fresh Shiitake, de-stemmed; 1/4 cup maple syrup; 1/4 cup soy sauce; 1 medium onion or shallot, sliced into thin rounds; 1 sprig rosemary. Preheat oven to 350º.

Line a baking tray with aluminum foil and lay your salmon fillet skin-side down on the foil.

Scatter rosemary leaves over the entire salmon fillet. Cover the salmon flesh evenly with whole mushroom caps, gill-side down. Scatter the onion/shallot rings evenly over salmon and mushrooms. Pour maple syrup evenly over the entire fillet. Pour soy sauce evenly over the entire fillet.

Bake on the oven’s middle rack for 20 – 30 minutes until Salmon is done. To judge doneness, use a fork to check the thickest part of the fillet. Texture is best when slightly flaky and a little moist.



Ingredients: 1/2 to 1 pound fresh mushrooms (any variety), chopped finely; 1 pound ground beef; 1/2 medium onion, finely chopped; 1 – 2 cloves garlic, finely chopped; fresh or dried herbs, finely chopped; 1 egg (optional); salt & pepper to taste.

Dry saute mushrooms until most moisture has evaporated, add onion and garlic and continue cooking for 3 – 5 minutes. Add pinch of salt and remove from heat.

In a large bowl mix sauteed mushrooms and onions with ground beef, herbs, egg (if desired), and a dash of salt & pepper.

Once all ingredients are mixed, form into patties and grill the burgers.

This recipe is great with most varieties of mushroom, especially Shiitake or Oyster.

For an extra flavor burst, try adding a splash of soy sauce or teriyaki while cooking the mushrooms.


Cooking Guide and recipes created and submitted by Cascadian Farm Mushrooms

Lamb Chops Finished with Balsamic Vinegar

This is dead easy, not really even a recipe.  It works for lamb chops or lamb steaks, or beef or pork for that matter.  Season meat to your liking, place on plate and let rest about 15 minutes… so that the seasoning sinks in.  Heat skillet over med-high heat and add a little bit of oil or butter, just enough so the meat doesn’t stick.  Place meat in skillet and cook to your liking.  When just about done, add a splash of balsamic vinegar over the meat, turn meat over and add another dash.  Cook for just a half minute longer. 

This is one of my favorite meals.  Lamb chops served with rice and a simple salad made with Mama Bird greens, bell pepper, cucumber, feta cheese, Greek olives and tossed with an oil and vinegar dressing. 



1.) When fruit needs a little added moistness, place it in a zip-lock plastic bag or glass jar; sprinkle with 1/4 teaspoon water for each 1 cup fruit. Mix or shake well, seal container, refrigerate overnight.
2.) For soft, pliable fruit, rinse pieces with cold water; drain well. Put fruit in a zip-lock plastic bag or glass jar. Seal container and refrigerate overnight.
3.) To soften fruit quickly, use steam. Rinse pieces with water and place no more than 2 layers on a steaming rack over about 1 inch of boiling water. Cover pan and steam fruit until soft.
4.) For evenly moist rehydrated fruit without much extra liquid, put fruit in a bowl or jar and add 1/2 cup cool water for each 1 cup dried fruit. Mix well, cover, and refrigerate overnight, mixing well several times.
5.) To rehydrate some fruits that absorb more liquid or to make fruit sauces, put fruit in a bowl or jar; for each 1 cup of dried fruit, add 1 to 1 1/2 cups water or other liquid (as specified, following, for each fruit). Refrigerate, covered, overnight. To prepare more quickly—usually in 1 to 2 hours—use boiling liquid and let stand at room temperature.

Sciabica Olive Oils

Back on our shelves by popular demand: Sciabica extra virgin olive oils. Grown in the heart of California, these oils are crafted by the oldest family-run olive mill in the country. Nick Sciabica was also the first to bottle by varietal – just like wine grapes, olives have different flavor nuances that are characteristic of variety, time of harvest, and location of the orchard.

We have stocked several varietals as well as some lovely flavored oils, which are made by pressing olives with the flavoring ingredient.

The shelf life of a good-quality oil is generally considered one year, though after that length of time, unless it was mistreated, it still won’t be bad, it just won’t have quite as much depth of flavor. The good news is, the new Sciabica bottles are now tinted to protect against UV lighting (the destroyers of oil are air, light heat, and age.)

The more likely problem comes once the bottle has opened. Don’t keep it right by the stove where it will get hot, and don’t let it sit in your cupboard “saving it” for special occasions, allowing it to go rancid. The new bottles have a spout that helps protect against air intake, but you can – and should – use the oil in every aspect of cooking and baking:

  • Substitute oil for some or all of the butter in baking recipes; depending on the recipe’s method, it will decrease the saturated fat content, as well as lower the fat content because you don’t need as much oil as you do butter.
  • Use flavored oils to impart subtle flavor nuances; the lemon and orange oils are delicious in quick breads, pancakes, muffins, etc. The jalapeño oil adds the peppery spice without the heat; Lime Oil is lovely on grilled chicken, fish tacos, grilled sweet potatoes, fresh corn and other south-of-the-border preparations;
  • There’s nothing better than frying an island egg in lemon olive oil
  • Drizzle Basil Olive Oil or Sevillano Fall over heirloom tomatoes.
  • Douse freshly made popcorn or steamed potatoes with Manzanillo Fall instead of butter
  • Toss roasted sweet potatoes, carrots, or beets in Orange Oil with a pinch of cayenne or nutmeg.
  • Mix extra virgin olive oil with butter for higher heat applications like sautéing to increase the smoke point. You will still have better flavor than if using refined oil.
  • The Lavender Oil is lovely spritzed on scones and quick breads. You’ll also find it in our personal care section – it does wonders for the skin as a moisturizer!

Which Varietal to Buy?

Here’s a primer on the three we have in stock:

  • Sevillano Fall Harvest variety has a smooth and full flavor, with hints of art=ichokes and fresh herbs. It captures the rich zest of newly-ripened green olives. This oil has garnered countless awards, and was the highest rated olive oil at World Olive Oil Day Competition in Lucca, Italy, even when stacked up next to the best Italian olive oils. Try it over fresh Thirsty Goose heirloom tomatoes or dip a hunk of Bakery San Juan multi-grain bread in it. This is a great olive oil to use in Italian pasta preparations.
  • Manzanillo Fall Harvest has a richer, more full-bodied and intense flavor, with a hint of peppery finish. It does particularly well with starchy foods, and will stand up to the hearty flavors of meats and whole grains; this one is also great for bread dipping.
  • Mission Spring Harvest has a lush, buttery flavor, with a delicate underlying touch of sweetness. Crafted from sun-ripened black olives, this brilliant golden oil is the choice when you want a heart-healthy or dairy-free butter replacer. This is also the choice for baking when you don’t want the additional flavors of infused oils.

How to Substitute Oil for Butter

For most cakes and pastry recipes where butter is not a major structural component (shortbread cookies or a butter and powdered sugar frosting for example,) you can substitute olive oil. Keep in mind, you’ll want to use a mild-flavored oil such as Mission Spring Harvest, Lemon or Orange.

Butter                                                                      Olive Oil

1 cup …………………………………………………………….. 3/4 cup

3/4 cup ………………………………………………………….. 1/2 cup + 1 Tbsp.

2/3 cup ………………………………………………………….. 1/2 cup

1/2 cup ………………………………………………………….. 1/4 cup + 2 Tbsp.

1/3 cup ………………………………………………………….. 1/4 cup

1/4 cup ………………………………………………………….. 3 Tbsp.

2 Tablespoon………………………………………………….. 1½ Tbsp.

1 Tablespoon…………………………………………………… 2 ¼ tsp.

1 teaspoon………………………………………………………. 3/4 tsp.

Stephanie Prima-Sarantopulos trained at U.C.Davis in olive oil tasting, and served many years on the California Olive Oil Master Taste Panel; she also judged at the Los Angeles County Fair, the largest olive oil competition in the country.

How to Cook Pasture Raised Meats

How to Cook Pasture Raised Meats
by Chef Andrew Cohen

When it comes to cooking pastured or grass-fed meats, remember that these meats are leaner than the usual grocery store grain-fed meats, so you need to cook them a little differently.
For grilling steaks, keep the degree of doneness to medium at the most, although I recommend medium-rare. Use a lower heat and check it sooner than you think you should until you get used to cooking pastured meats.
Dry Aged Meat
With dry aged meat, not only is it lean, it also has a lower moisture content, so low heat is a must that the meat does not dry out. If you are grilling, use a lower direct flame to mark the steaks and get a bit of char on the outside, then move the meat off the fire to the side of the grill and finish with indirect heat.
If cooking on the stove-top, sear the meat in the pan, and then once you have turned the meat and seared both sides, move the meat to the oven to finish at a temperature around 325°F.
For braises, cook the meat gently. Sear the meat for flavor, then add the liquid. Bring to a boil, skimming off impurities that form on the surface. Lower the heat to a bare simmer, or better yet, place in the oven and finish cooking there at a low heat, about 300°F. For roasting these meats, use a gentler heat, and marinating can be a good idea.
While learning how to cook pastured meat, keep the seasoning fairly simple until you are more familiar with the characteristics of this meat as it cooks, and to also to get a better grasp of the meat flavor. Grass fed meat has little more chew to it, and the flavor, which can be hard to describe, really is “beefier”. The lamb I have had has a fine lamb flavor without the tallow-like funk you find in older, fattier lamb.
Goat tends to have a higher bone to meat ratio it seems, so be prepared. That said, the flavor is wonderful – sort of like lamb, without the gamey quality you can get as a result of the fat, and with a deeper flavor. Be sure not to overcook the goat or it will be quite tough. Remember – you can always throw it back on the heat, but once it is overcooked, nothing will help! Keep in mind that only certain goats give this mellow flavored meat, so be careful where you shop if you are not getting your goat at the farmers markets. Old Creek Ranch carries excellent goat rib chops.

Grass-Fed Meats Superior to Commercially Produced Meat in Every Way
When looking at statistics, it is apparent that meat from grass-fed animals is nutritionally superior to meat from grain-fed animals. In some instances, the differences are astounding:
• Grass-fed beef is lower in fat and calories, overall. Switching to grass-fed beef can help lose weight.
• A six-ounce serving of pastured beef has 100 less calories than grain fed beef.
• Contains significantly higher levels of vitamin E, beta-carotene, omega 3 fatty acids. Omega-3s are the “good fats” that are essential to good health that the body can not manufacture. Omega-3s are necessary for good cardio health, heart rhythm, and blood pressure, fight depression, Alzheimer’s disease, and cancer. They also aid in recovery from surgery.
• CLAs (conjugated linoleic acids), a family of nutrients that have been shown to be anti-carcinogenic and anti-oxidant. CLAs also are supposed to decrease risk for heart attack and decrease inflammation as well, and there are studies that suggest CLAs have other salubrious effects on health, too.
• On the whole, grass fed ruminants (such as beef and sheep) have 300 to 500% more CLAs than grain fed animals. By the way, synthetic CLA supplements don’t have the same efficacy that those consumed naturally do.
• Did you know cattle use 70% of the antibiotics used in the USA? Antibiotics are necessary for cattle in feedlots to protect them from diseases they get resulting from eating grains, poor manure management, and from being stressed out from living in feedlots. Antibiotics are rarely, if ever, used with grass-fed animals.
• The benefits of pastured animals in the diet also apply to eggs and milk products. Cheeses and eggs from these animals contain many of the benefits mentioned above, and are lower in cholesterol and saturated fats.

Health Benefits of Fruit, from Maria

Health Benefits: The red pigments in cherries contain natural anthocyanins. Anthocyanins are anti-inflammatory pain relievers In fact, 20 cherries are 10 times stronger than aspirin or ibuprofen and have positive effects on gout and arthritis pain.
 They help shut down the enzymes that cause tissue inflammation in the first place. Anthocyanins found in cherries also block inflammatory enzymes, reducing pain. There is also evidence that cherries are so powerful they may reduce the risk of cancer by fifty percent. Cherries may provide antioxidant protection comparable to commercially available supplements, such as vitamin E and vitamin C. In addition to being rich in potassium, vitamin C, and B complex, research has shown that cherry consumption can help the body prevent heart disease and cancer, as well as provide pain relief and improved bone health. These health benefits are possible due to the antioxidants found in cherries, the most vital of which are the flavonoids anthocyanins and quercetin, and the phenolic acid amygdalin.
 According to researchers, a flavonoid found in cherries that has anticarcinogenic properties called quercetin can help to prevent heart disease. Cherries are considered a nutritionally significant source of quercetin, containing large quantities per serving that surpass most fruits.
 A phenolic acid called amygdalin, also termed Vitamin B17 and laetrile, found in the kernels of cherries and other fruits, has been shown to reduce tumor size and further spread of cancer, as well as to alleviate the pains of the cancerous process. Populations such as the Hunza in Pakistan that have always incorporated amygdalin into their diets have remained cancer free, leading scientists to believe that its consumption could also be a powerful cancer prevention food.
 Sweet cherries are also considered to be excellent sources of boron. Boron consumption, coupled with calcium and magnesium has been linked to increased bone health. Boron is also known to boost estrogen levels in postmenopausal women, stimulate the brain, and aid in prevention of osteoporosis.
Tart cherries naturally pack a health-promoting punch that provides pain relief for many consumers. Ongoing research shows that tart cherries are a rich source of antioxidants, including melatonin, which may help to relieve the pain of arthritis, gout, and possibly fibromyalgia. To date, no other fruit or vegetable has been found to have the pain relieving properties of tart cherries. In addition, the antioxidants in tart cherries can help fight cancer and heart disease.

Apples are an excellent source of dietary fiber, providing you with nearly 20% of your needs for the day. Because of about 25% of the fiber found in apples is soluble. The type of fiber may help reduce cholesterol by preventing it from being absorbed by the body and the carbohydrates are excellent source of long-term energy.

Peaches are an excellent source of Vitamin C and dietary fiber, providing you with nearly 20% of your needs for the day. The type of peach fiber may help reduce cholesterol by preventing it from being absorbed by the body. The dried peaches are very good in taste and delicious, full of potassium. Red-pigmented beta-carotene is a powerful member of the antioxidant family. Visible in the vibrant orange color of peaches, beta-carotene is transformed to vitamin A in the body.
 Vitamin A plays a crucial role in maintaining the skin, internally and externally, as well as in protecting the eyes, building strong teeth and bones and healthy hair. Additionally, research indicates that vitamin A has been linked to reduced rates of cancer and heart disease. Just one serving of Washington peaches contains six percent of the U.S. RDA for vitamins.
 Vitamin C boosts the immune system, promotes healing and helps prevent cancer, heart disease and stroke. This aggressive antioxidant is essential to optimum health and peaches can help. One half-cup serving of canned peaches contains eight percent of the U.S. RDA.
 Research indicates that vitamin E is particularly effective in preventing heart disease and breast cancer. While vitamin E is primarily found in vegetable oils, nuts, seeds and wheat germ, peaches contain a significant amount. In a study conducted by Ohio State University, one half-cup serving of canned peaches contributes up to 24% of the U.S. RDA for vitamin E.
 Peaches offer a source of carbohydrates, protein, dietary fiber, vitamin C and vitamin A. This nutritious fruit also contains boron, known to boost estrogen levels in postmenopausal women, stimulate the brain, and aid in prevention of osteoporosis. Boron consumption, coupled with calcium and magnesium has been linked to increased bone health.

Washington dried tomatoes have a sweet, intense tomato flavor, brilliant red color and chewy texture making them a good choice for use in cooking, sauce and salad preparations. Drying removes only the water from the tomato, which concentrates the tomato flavor and nutrients. Rich in vitamin A, B, C and a valuable source of iron, lycopene, potassium and phosphorus.

Pears offer an excellent source of vitamin A and C, and dietary fiber. Pears also contain phosphorus and pectin, a soluble fiber that helps you to control cholesterol levels and cellulose, an insoluble fiber that promotes normal bowel function.
Dried pears offer a good source of vitamin C, folate, and dietary fiber.
 Providing some iron and potassium.
The fresh version (plums) and the dried version (prunes) of the plant scientifically known as Prunus domestica have been the subject of repeated health research for their high content of unique phytonutrients called neochlorogenic and chlorogenic acid. These substances found in plums and prunes are classified as phenols, and their function as antioxidants has been well documented. Phytonutrients and antioxidants fight free radicals.

Apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. The high beta-carotene and lycopene activity of apricots makes them important heart health foods. Both beta-carotene and lycopene protect LDL cholesterol from oxidation, which may help prevent heart disease.