This weeks organic fruit and veg - 11th July

     This weeks organic fruit and veg..  11th july

                ooooh we love our veggies!!!

               This weeks organic fruit and veg list

               

uk/local produce:

asparagus..2.25.bunch
butternut squash..1.50 each
beetroot..1.14 500gms
local courgettes..1.80. 500gms
chestnut mushrooms..1.50 250gms
peppers..1.00 each
new potatoes..1.22 kg
red potatoes..60p kg
rhubarb..1.25.500gms
bag of spinach..1.40 bag
big bunch of spring onions..1.40 bunch
vine tomatoes big juicy and full of flavour... 2.40 500gms
fresh herbs £1.00 mixed bunches
salad bags £1.75

fresh locally grown beautiful flowers £4.00
fresh pots of herbs & bee friendly plants from £1.00

EU produce:

apples..1.40 500gms
carrots..1.00 500gms 
garlic..50p each
red onions..1.25 500gms
red beauty plums..1.20..500gms
oranges..1.00 500gms
kiwi..30p each
lemons..60p each
other:
ginger..1.00 100gms
bananas..30p each

organic breads from£1,95
free range eggs £1.95 
local milk £1.10. 2 pints
local cheeses from 1.75
Yorkshire wines,beers&ciders
local artisan chocolate
local jams & chutneys
and don't forget our own delicious hummus.


pop in it will be lovely to see you, or call/email us with an order for a Monday delivery..


More lovely recipes.....

          Penne with fennel, parmesan & basil 

ingredients

• olive oil
• 2 garlic cloves , crushed
• pinch chilli flakes (optional)
• 1 small bulb fennel , thinly sliced
• 150g penne
• 2 tbsp grated parmesan
• small bunch basil , shredded

method

• 1. Heat 3 tbsp olive oil in a wide, shallow pan. Add the garlic and chilli and cook for a minute, then add the fennel and gently cook for 10 minutes until it is soft and slightly golden.
  2. Cook the penne following the packet instructions, drain but reserve some of the cooking water.
  3. Tip the pasta into the fennel pan with 2-3 tbsp cooking water and stir well. Season and serve sprinkled with shredded basil and cheese (optional). easy...!
  
  

               Veggie Sausage Casserole



675g potatoes, peeled and cubed
2 tbsp vegetable oil
1 medium onion, chopped
2 cloves garlic, chopped
1 bay leaf
2 tsp dried thyme
1 cooking apple, cored and cubed
450g carrots, sliced
1 packet sage &marjoram veggie sausages
275g  suma chopped tinned tomatoes
300ml vegetable stock
1 tbsp  suma tomato puree 
salt and pepper to taste 

Method

1. Put the potatoes into a pan of water and boil for 5 minutes (they need to be part-cooked only and still quite firm). Keep on one side.
2. Heat the oil in a large pan and fry the onion for 2 minutes. Add the garlic, bay leaf and thyme and fry for a further 2 minutes.
3. Add the apple, carrots and sausages and fry gently until the sausages are cooked.
4. Add the tomatoes, stock, tomato puree and potatoes. Bring to the boil and then simmer for about 15 minutes until the vegetables are cooked. Remember to remove the bay leaf before serving.
5. Season with salt and pepper and serve with crusty bread.with thanks to the vegetarian society for this recipe

Baked asparagus with balsamic vinegar

1. 

   500 g	fresh asparagus, washed and trimmed
   50 g	butter
   20 ml	soy sauce
   10 ml	balsamic vinegar
   	salt and pepper, to taste    Preheat oven to 200°C.

   Arrange the asparagus on a baking sheet and season with salt and pepper. Bake for 10-12 minutes or until tender.
   
   
   Melt the butter in a saucepan over medium heat. When melted, remove from heat and stir in soy sauce and balsamic vinegar. Mix well and then pour over the baked asparagus to serve.
   scrummy!
   
   
   
   
   
   

                

All the ingredients are available from our beautiful shop
The Bears x

    WE LOVE OUR VEG BOXES AND SO DO                                YOU!

  Our veg and grocery boxes are a great success! thankyou to all our customers for their support. Delivered straight to your door on a Monday afternoon come rain or shine! Our boxes are filled with fresh organic fruit and veg  and we aim to source our  produce as local as we can.  

                                 ( not quite hot enough for Todmorden bananas yet! ) 

Why not include a loaf of Organic bread made just up the road by our local artisan bakery saker

                                                               .                 freshly baked large wholemeal £1.95                                               Large mixed seed £2.05.                                                                  sunflower and honey cob £1.45.                                                    Large  Light rye £2.25.                                                             Sourdough £2.25.                                                                                      White £2.55.

vegan pasties £1.50

vegan flap jacks £1.35

sunflower rolls  45p each

half a dozen delicious  free range eggs from  Cluckers of Hebden Bridge only £1.95 .

we also have a Friday delivery of  tasty Kolos bread 

    why not try one of our boxes this week starting from only £10 including  recipe of the week. 

         or call in to choose your order for a Monday delivery, we have sooooooo many lovely things...... 

  

call 01706813737 

0r email  bearwholefoods@yahoo.co.uk

with you order. 

bear love x                        

                                  Don't forget fathers day this Sunday, we have lots to choose from.

Treat him to our one of our wonderful ciders:

fanny's Bramble - A still purple cider. Blackberries and apple, a fruity joyous light and easy cider!


Devon Scrumpy - A still, medium cider.CAMRA champion cider.
Come and taste a winner!
**We like them all!** 
You can buy these from us in lovely re-usableflagons. 
So when it's empty (and it will be sooner than you can imagine, Hick*) You can come back and get some more! Saving money on your next purchase and recycling, Yay! Everyone is a winner!
AND a perfect present for your Real Cider loving dad


and why not treat him to a box of delicious box of booja booja chocolates because he's worth it!

Caramelized Fennel and Onions 

2 large onions, halved then sliced lengthwise (root to tip) in 1/4-inch thick slices
2 large fennel bulbs, sliced into 1/4-inch thick slices
1/4 cup olive oil
1 Tbsp butter
Salt
1/4 cup grated Parmesan
2 Tbsp chopped fresh parsley
1 teaspoon lemon zest
2 teaspoons lemon juice
Heat olive oil and butter in a large, uncovered, wide pan on medium high heat. Add the sliced fennel and onions and stir to coat. Stir occasionally. After about 10 minutes, sprinkle the onions and fennel with salt. Lower the temperature to medium. You want to strike a balance between allowing the pan to get hot enough so that some caramelization (when the natural sugars in the onion and fennel start to brown) and keeping the pan from getting so hot that the onions and fennel dry out. If it becomes an issue, you can add a couple tablespoons of water to the pan to help the onions and fennel to keep from drying out too much.
2 Stir occasionally, scraping up any browned bits from the bottom of the pan. Note that the browned bits are the tastiest parts. Cook for another 30 minutes to an hour, depending on how much of a hurry you're in, and how caramelized you want your mixture to be. The longer you cook, the more caramelized and browned. Taste test along the way to see if the cooking has been sufficient for your taste. By the way, the onions and fennel will have plenty of flavor without having to be completely cooked down and browned all over.
3 When ready to serve, remove from heat and toss in the freshly grated Parmesan cheese, the chopped parsley, lemon zest and lemon juice. Taste and add more lemon juice if necessary.
Serve as an accompaniment on crackers or thinly sliced toasted baguette for a crostini. You can also use it as a filling for a rustic tart. mmmm yummy!

All ingredients and lots more available from Bear Wholefoods 01706 813737

have a beautiful day
The Bear x

Relax kids

We have a new selection of amazing cds to help your child deal with the stress and strains of the exam season.

Regular relaxation can help children manage stress and anxiety while improving their concentration, focus and listening skills. Relax Kids can also improve creativity and imagination and build confidence and self-esteem.

To compliment the cd try Rescue Remedy - one of our favourite Bach flower remedies which is a great soother for these stressful times. 
But for now enjoy the holidays and join us for our beeutiful Pollination Parade this Bank Holiday Monday


 Good luck
The Bear x

Pollination Parade

We love all things bees in Todmorden, come to our Pollination Parade, starting at 2.30. Check Incredible Edible's website here for more information. 

We are raising awareness for our endangered friends the Bees. So come and show your support. Put on a flowery hat, take part in the workshops and buzz about to our very own samba band.

In the Bear we stock local honey's and a wide range of locally grown unbeelivably beeutiful flowers for your new bee friends.

Locally grown beeutiful bunches

Plants to encourage the bees and locally made wicker hearts,

because bees love them too.

 Fairtrade insect homes

Bee happy,

The Bear, promise I wont steal all your honey ;)