Community Food Co-op In Season • Autumn 2016 by Community Food Co-op

COUPON INSIDE!

In Season AUTUMN 2016

ALL MONTH LONG

World Vegetarian Day

First Friday at the Co-op!

5–18

Enter the member-owner drawing for a chance to win a $50 Co-op gift card. Nominate someone for a Cooperator Award. Introduce a friend to the Co-op.

17–21

Canadian Thanksgiving Day

Full Moon

Appreciation Day!

50% Off Espresso

Sport your Co-op gear for 50% off one espresso drink at any location.

Music — Checo Tohomaso performs Motown and other hits guaranteed to get toes a-tapping. Art — Co-op all-staff art show Food — Coconut Bliss Tarts, housemade in the Co-op bakery

Appreciation Day! Cordata store, noon to 3 pm. Live music by Blues by Two, prize giveaways, desserts, meet local vendors and sample their food.

my co-op

Downtown store, noon to 3 pm. Live music by Brothers K, prize giveaways, desserts, meet local vendors and sample their food.

my co-op

Donate at any Co-op location to help our local food banks. 1 out of every 5 Whatcom County families will need food bank services this year.

Make a Difference Day

Community Shopping Day

Make a shopping trip today and support our community! Make.Shift Art Space will receive 2% of the day’s sales and all register donations made during October through the Donate the Difference program.

Doctober

“Seed: The Untold Story,” 6 pm at Pickford Film Center. Co-op sponsored Doctober screening. Filmmaker in attendance. Encore: 1:30 pm Oct. 29.

Cordata Store 315 Westerly Road Bellingham WA 98226 Open daily 7 am –9 pm

communityfood.coop 360-734-8158

Everyone Can Shop Anyone Can Join

Downtown Store 1220 N Forest Street Bellingham WA 98225 Open daily 7 am –10 pm

Co-op Bakery Café 405 E Holly Street Bellingham WA 98225 Open daily 7 am – 8 pm

In Season, Autumn 2016

Board of Directors

Editor, Laura Steiger lauras@communityfood.coop Design/Production, Habiba Sial Printed on 30% PCW recycled paper. Back issues on website. Acceptance of advertising does not indicate endorsement by the Co-op. Nutrition and health information provided for informational purposes only; consult a licensed practitioner.

The Co-op is Whatcom County’s only member-owned grocer. Member-owners are welcome at Board of Directors and Member Affairs Committee meetings. Board Administrator, Jean Rogers jeanr@communityfood.coop or 360-734-8158, ext. 311.

cover photo by Habiba Sial

Meeting and event details at communityfood.coop.

Itâ&#x20AC;&#x2122;s Co-op Month Building Community from the Inside BY ADRIENNE RENZ, OUTREACH MANAGER

We're celebrating cooperatives and you!

n June, I attended the annual Consumer Cooperative Management Association conference in Amherst, Mass., along with Jean Rogers, Board administrator, and one of our Board directors. These conferences are a great time to gather with co-op staff and Board directors from around the country to learn about innovative programs as well as tried and tested methods that we can implement for strengthening our co-op. It also provides an opportunity to learn about other co-ops in the area. The rich and inspiring history of co-ops in the Northeast illustrates how impactful co-op businesses (not just food co-ops) can be in their communities. Back in the day, Amherst was home to a worker-owned cooperative silk mill and

was a gathering place for Underground Award; a membership drive to keep our Railroad activities. co-op vibrant and growing; and engaging Currently, the areaâ&#x20AC;&#x2122;s ways of sharing co-ops include workerinformation about coCo-ops are tools owned print shops, ops in our stores or at acupuncture centers, community events like for economic a pickle company, a sponsoring a Doctober regeneration, solar power provider, screening at Pickford community building, internet companies, Film Center. creameries, credit Whether you joined and social activism unions, and a plethora the Co-op to keep of established and new your money circulating food co-ops. locally, or just to get in on a really good deal Co-ops have always been, and continue at one of our recurring Flash Sales, chances to be, tools for economic regeneration, are good that you have also purchased community building, and social activism in items produced by another co-op or are a the U.S. and across the globe. As membermember of one or more other co-ops. or worker-owned businesses, cooperatives Whatcom County is home to a number empower people to collectively realize their of cooperative businesses such as the economic aspirations, while strengthening recently formed North Cascade Meats their social and human capital and (see page 6), Circle of Life Caregivers developing their communities. Cooperative, Bellingham Bay Builders, Every October, U.S. co-ops celebrate Whatcom Farmers Co-op, a number of Co-op Month. As a member-owner of the credit unions, and several others. Community Food Co-op, you are supporting We celebrate Co-op Month in one of 30,000 cooperatives in the U.S. that solidarity with all of provide more than 2 million jobs. these cooperative Our Co-op Month celebration always enterprises, because includes a fun Appreciation Day in each we are stronger store; an opportunity to nominate staff together! and community members for a Cooperator

South Border OF THE

Take a pictorial tour of the organic farms in Mexico from which we buy produce. (opposite page) Organic Brussels sprouts at Covilli Brand Organics in Empalme. (from top left) Dave Sands with greenhouse manager Primo at Divine Flavor in Hermosillo. The tortilleria built with fair trade funds for the staff of Wholesum Harvest in Imuris. Farmer harvesting zucchini at Covilli Brand Organics in Empalme. Divine Flavor farms is the largest continuous organic grape orchard on the North American continent—approximately 5,000 acres. Dave’s tour group suited up as per requirements to enter the On the Vine tomato and English cucumber growing rooms at Wholesum Harvest.

BY DAVE SANDS, DOWNTOWN STORE PRODUCE MANAGER

When the fields up here in the north slow down during our cold season, it’s nice to know our neighbors to the south have our backs.

photos by Dave Sands

ast March, I had the opportunity to visit several certified Many of the farming areas we visited in Mexico are home to organic and fair trade certified farms in the state of Sonora large seasonal migrant populations, despite a lack of existing in Mexico. I was impressed and inspired with infrastructure. We saw some of the ways in which the overall quality of these operations and the fair trade premiums contribute to the quality of way they treat their workers. I saw firsthand We sell the certified life for these workers and communities. the positive result of fair trade premiums in the At the Divine Flavor grape orchards, dorms are organic vegetables communities near the farms—child care facilities, being remodeled to provide more space per person that these farmers a tortilla factory and mini mart that sells to farm per room. Near the town of Guaymas, the workers workers at cost, a full-service dental and medical pick, and have always at Covilli Organics were close to finalizing plans facility, and even a few soccer fields—all paid for to build a play area for their children. Wholesum been impressed by fair trade premiums. Harvest near Hermosillo showed us the area with the quality. Well, what is fair trade anyway? According to where they are dividing tracts of land to offer the Fairtrade USA website: “Fair Trade Certified housing to returning workers, so they may own products were made with respect to people and their own piece of land within walking distance to planet. Rigorous social, environmental, and economic standards work, the soccer field, and the at-cost tortilla factory and mini mart. work to promote safe, healthy working conditions; protect the We sell the certified organic vegetables that these farmers pick, environment; enable transparency; and empower communities to and have always been impressed with the quality. It was an honor build strong, thriving businesses. When you choose products with to enrich my perspective and see the whole supply chain in person. the Fair Trade label, your day-to-day purchases can improve an As impressive as the commitment to the social and economic entire community’s day-to-day lives.” side of things is, the commitment to growing clean, certified organic During the winter months many of our vegetables, like cucumbers, products was also great to see. These farms were spotless and used zucchini, and tomatoes, come from Mexico and we choose to look very modern growing methods that take care of the land and the for Fair Trade certified product when possible. Typically these run a water source. few more cents per pound in cost to us. These few cents per pound The more acreage that gets converted to organic farming in really add up when we are talking truckloads going to stores all over Mexico, the better. That’s why we support our farm partners in the U.S. that choose fair trade. Mexico and wish them all the success in the world.

North Cascade Meats BY MELISSA ARBITER, DOWNTOWN MEAT DEPARTMENT MANAGER

Local, grass-fed, and cooperatively owned— we're so happy it’s here!

aving lived in Whatcom County for the past eight years, I have developed a passion for learning where my food comes from. I prefer local over organic any day and, given the chance, I will take a drive out into the county to get a glimpse of where my food is grown. Before working for the Community Food Co-op and becoming the meat department manager at the Downtown store, I was always curious about how and where to get local beef. Driving around the county, I’ve seen many pastures dotted with happy cows, munching on grass. The question for me has been: where can I buy the meat from these cattle? Up until now, the Co-op has carried a small selection of frozen, local, grass-fed beef from Matheson Farms located near the GuideMeridian on Smith Road. Having enough beef from one small, local farm to supply two busy stores is a stretch, which is why we mainly carry Country Natural Beef and Painted Hills Grass-Fed Beef. These are both excellent sources of delicious beef that satisfy our Meat Guarantee, but definitely not as local as I’d prefer. Thankfully, we now have North Cascade Meats: A Farmer’s Cooperative. This farmer-owned-and-managed cooperative has begun work to establish a new USDA meat processing facility, in partnership with Del Fox Custom Meats in Stanwood, to service farmers in Island, Skagit, Snohomish, and Whatcom counties. They’ve already established the North Cascade Meats grass-fed brand in the region to provide their cooperative members with a marketing program offering an above-average return on their livestock. This means that those happy cows you see while enjoying pastoral views of the countryside may very well be what’s available on our shelves. North Cascade Meats is currently providing us with pastureraised, grass-fed beef from two local farms: Forest Cattle Company in Skagit County and Barrau Farms in Whatcom County. As more farms join the North Cascade Meats cooperative, we’ll have more beef available. For the time being, what we have on our shelves from week to week will vary depending on how many cattle are processed from each farm. So far the meat that has arrived is gorgeous and is competitively priced. Each cut is labeled with a “local” and “grass-fed” green sticker as well as a sticker noting which farm that particular cut came from. Looking for a particular cut? Just ask us at the meat counter! Learn more at northcascademeats.com and forestcattle.com.

During Co-op Month in October, we are pleased to announce our new collaboration with North Cascade Meats: A Farmer’s Cooperative. We love doing business with other co-ops, and this new cooperative is bringing local, grass-fed beef to our stores. At left is Whatcom County farmer and cooperative member Enrique Barrau. As shown above, Barrau Farms offers lush pasture with a view that most any farmer (or cow) would envy.

photos courtesy of North Cascasde Meats

Curious about local, grass-fed beef but don’t know what it tastes like or how to cook it?

All meat products are: free of added nitrites**, nitrates**, and msg; never given antibiotics; and raised without added hormones or growth promoters. **Except those naturally occuring in celery and sea salt.

In general, grass-fed beef has a deeper, “beefier” flavor than its grain-finished counterparts. Nutritionally, it contains less saturated fat but more of those healthy omega-3 fatty acids. Typically, you’ll want to cook grass-fed meat less as it tends to be quite lean. My favorite way to enjoy grass-fed steak? A nice ribeye, brought up to around room temp, seasoned liberally with salt and pepper, and placed in a rocket-hot cast iron pan with some fat (bacon grease, ghee, or coconut oil are all good choices). Sear both sides and when it’s about 10 degrees away from the desired doneness pull off the heat to rest, covered, for at least 8 minutes (this allows it to finish cooking and ensures all those tasty juices stay in the meat). As always, your meat department experts love what they do and are more than willing to share cooking tips and ideas … just ask us!

Just for Kids!

Recently, we added something special to our stores, just for kids! Look for the triple-decker basket display near the produce department that holds fresh fruit, Harvest of the Month recipe cards, and Ask a Farmer sheets.

ASK A FARMER ASK A FARMER

free recipes

Lastly, kids can “Ask a Farmer” a question. We will occasionally share the answers in our publications (like below) and also post them in our stores. made! kid tested. kid approved. kid Q: My dad worked in a farm when kid tested. kid approved. kid made! he was a kid. How is it like on a farm? (Ginger, age 7) A: Being a farmer is a lot of really, really hard work, but it is also very rewarding ce Sau Pasta/Pizza (and it tastes really, really good, hahaha)! FUN FACT! Garden Fried Rice Farmers love being outside, working FUN FACT! on the land and with our animals, and spending lots of time with our families. And, Whatcom County farmers are lucky to enjoy some of the prettiest views of Also in any farms in the country! the baskets Q: Who takes care of all the animals are recipe cards for when the farmer goes on vacation? Harvest of the Month produce items. (Aurora, age 3) School kids in Whatcom County are already A: It can be hard to find time to take a familiar with the Harvest of the Month vacation, and farmers are very protective of program that introduces a different locally our animals. Animals need to be cared for grown produce item every month (cabbage every day, but everybody needs to take a in October). The recipes are kid developed, break sometime. Luckily, farmers often have kid tested, and kid approved. wonderful friends and relatives who will help care for our animals when we are away.

for kids!

free fruit for kids!

a homemade fresh flavor of Experience the ! made by YOU tomato sauce Ingredients

olive oil 2 Tablespoons d onion ½ cup choppe zucchini 1 carrot and/or

Kids are welcome to help themselves to a free piece of fruit each time they shop. We want to get kids excited about eating fresh, healthy produce and encourage the next generation of Co-op member-owners to start developing healthy eating habits today! The program is a perfect complement to our super-successful Real Food Show assembly that we have presented for free to more than 10,000 elementary school students. The free fruit program reinforces the healthy eating and lifestyle choices championed by our loveable assembly performers Frank and Beans.

Co-op

2 kale leaves parsley, minced 2 Tablespoons es 1¾ pounds tomato 1 clove garlic basil, minced 2 Tablespoons Salt and pepper

Directions

heat olive oil.

The use of tomato sauce with pasta appears for the first time in an Italian cookbook published in 1790!

1. In a skillet, and saute. then add to skillet mince parsley. 2. Chop onion kale leaves, and zucchini, chop s. 3. Grate carrot/ sauté 10 minute Add to skillet and to skillet and and basil. Add es, mince garlic 4. Chop tomato and pepper. salt blend in a season with a smoother sauce, until thick. (For 5. Simmer sauce food processor.)

Stir it up! Here’s a quick

Ingredients

2 teaspoons oil 1/4 onion, finely chopped 1 clove garlic, chopped 1 cup garden veggies, chopped or grated (see back for suggestions) 1 tablespoon soy sauce 1 cup brown rice, cooked 1 egg, beaten

Directions

1. Heat oil in pan. 2. Chop onion and garlic, add to pan and sauté until transparent. 3. Chop or grate vegetables and add to pan. 4. Add soy sauce. 5. Stir fry until tender.

and super tasty dish!

You might think of fried rice as a Chinese dish, but there are many varieties of it around the world, including West Africa, Indonesia, and India. Even different region s of the U.S. have their own styles.

6. Add rice and egg.

7. Cook, stirring over medium heat until egg is cooked through. 8. Serve and enjoy!

give a gift card this season community | education | sustainability

produce, pumpkins & cider at the farm stand

Hey Co-op Kids,

fruit tree sale starts oct 1st

hours: wednesday-saturday 10-5, sunday 11-4 6906 goodwin road, everson | (360) 966-5859

www.cloudmountainfarmcenter.org

Have you ever wondered what happens on a farm? Well, now you can ask a farmer and find out!

ASK A FARMER

Submit your question at either store. We’ll send your question to a local farmer and post the answers, so we can all learn more about farm life!

staff pick LOCAL • ORGANIC

Booda Butter "Smells delicious—like chocolate! Keeps you moisturized all day,

morning, and night. Great for problem skin, too."

Good and Cheap You Can Have It All BY KEVIN MURPHY, OUTREACH TEAM

Delicious nutritious meals on $4 a day. Wait, is it possible? Yes. Our new partnership is lighting the way.

Ciara Sana Bakery Café Barista

his semester, the Co-op presents “Good and Cheap,” a cooking class designed to prove the premise that you can have it all—meals that are nutritious, inexpensive, delicious, and easy to prepare. The Co-op is pleased to announce that this class will be offered with the financial support of United Way of Whatcom County. The October 5 class filled so quickly that we've added a second section on December 6. “Community Food Co-op and United Way of Whatcom County have shared core values,” said Tamara Tregoning, United Way Director of Development. “So this class is a great fit. We hope this will open the door to more partnerships between our organizations as we work together to build a stronger community for all.” The class is offered as part of the Co-op’s ongoing partnership with Whatcom Community College and is open to the public, though some slots are reserved for low-income clients of the Opportunity Council. College students—this class is aimed at you as well! “Good and Cheap” is based on the best-selling cookbook of the same name by Leanne Brown. Subtitled How to Eat Well on $4/Day, the book is available online as a free PDF that has been downloaded more than 1,000,000 times. The $4/day figure is the budget for individuals living on food stamps. Ace cooking instructor Karina Davidson will teach the class, and the $10 registration fee will include generous samples of butternut squash soup, chorizo and white bean ragu with polenta, and other yummy tight-budget dishes, not to mention a copy of the book.

Healthy Connections

Classes

FALL CLASSES 2016 The Co-op offers cooking, nutrition, and wellness classes throughout the year at the Downtown Co-op Connections Building and the Cordata store. Cooking classes feature local organic ingredients whenever possible. Since 2009, the Co-op has partnered with Whatcom Community College on food and wine classes. sweet potato black bean chili with a side of cornbread, and spiced apple cobbler.

Cordata • reg at CO-OP • $20

Good and Cheap

Downtown • reg at WCC • $45 •

with Karina Davidson Wednesday, Oct. 5, 6:30–9 pm

Raw Desserts

with Sara Southerland Monday, Oct. 3, 6:30–9 pm Sara Southerland, co-owner of Electric Beet Juice Co., creates Electric Beet’s famous double-layer raw brownies, as well as matcha green tea truffles, a raw lemon cheesecake (non-dairy), strawberry cardamom mousse, and raw carrot walnut cake—yum! Leave with the skills to prepare these delicacies in your own kitchen and with a sampling of indulgent yet guilt-free desserts.

Downtown • reg at WCC • $35

Salish Sea Food

with Robert Fong Tuesday, Oct. 4, 6:30–9 pm Joined by fisherman Riley Starks, Chef Fong shows how to prepare and cook halibut, sockeye salmon, ikura (lightlysalted salmon roe), and spot shrimp with ease and flair. Come hungry to eat and learn what the Salish Sea is all about.

Downtown • reg at WCC • $59 •

Karina demonstrates recipes from New York Times bestseller Good and Cheap: Eat Well on $4 /Day by Leanne Brown. Enjoy lightly curried butternut squash soup, kale Caesar salad, and chorizo and white bean ragu served on a bed of polenta. Karina will also surprise the class with a couple of yummy snacks from the book. All students will receive their own copy of Good and Cheap. Note: An additional section of this class has been scheduled for Dec. 6.

Downtown • reg at WCC • $10

Mexican Kitchen: Sopas and Empanadas

with Ana Jackson Thursday, Oct. 6, 6:30–9:30 pm Ana Jackson presents classic Mexican soups with empanadas on the side. Savor sopa azteca (also known as tortilla soup) with queso fresco and avocado, creamy black bean soup with chipotle, and a pork and poblano chile soup. The soups are accompanied by empanadas picadillos (empanadas stuffed with minced beef) and roasted fall vegetable empanadas, all served with complementary salsas.

Downtown • reg at WCC • $45

Cooking with Spices

Delaying Diabetes

with Selva Wohlgemuth, RDN Tuesday, Oct. 4, 6:30–8:30 pm Join Registered Dietitian Nutritionist Selva Wohlgemuth as she discusses nutrition and lifestyle strategies to help delay or prevent the onset of type 2 diabetes. Selva will provide recipes and other handouts as well as servings of

with Jesse Otero Monday, Oct. 10, 6:30–9 pm The skillful use of spices can lend your food a vibrancy and exotic quality that will impress all who sit at your table. In this class, Chef Otero will explain and demonstrate how to cook with three popular spice condiments. Join us as

check our website for more classes • www.communityfood.coop vegan

vegetarian

gluten free

we learn to cook Jamaican jerk prawns, fried potatoes with Cuban mojo rojo sauce, and grilled beef sausages with chimichurri.

hands on

Scents and Sensibility

with Mystique Grobe, ND, LAc, and Deb Raper Monday, Oct. 10, 6:30–8:30 pm As the use of synthetic fragrances increases, we are also seeing a significant rise in sensitivities, allergies, eczema, chronic fatigue syndrome, multiple chemical sensitivity, rashes, and multiple other health conditions. Dr. Mystique and essential oil educator Deb Raper will discuss natural solutions to symptoms and sensitivities, and the benefits of essential oils as alternatives. Please do not wear fragrances to this class.

Cordata • reg at CO-OP • $5

A Touch of Thai

with Robert Fong Tuesday, Oct. 11, 6:30–9 pm This class showcases Chef Fong’s rich roast duck with red coconut lemon grass curry and his spicy tod mun pla (fried fish cakes) made with handpounded white fish, lime leaves, beans, and topped with sweet sour sauce and crushed roasted peanuts. He also will make sticky rice steamed in a bamboo cone and dry-fried garlic chili long beans and tofu fried in a cast iron wok.

Downtown • reg at WCC • $49 •

Eating with the Seasons with Cadie Federmeyer, LAc Tuesday, Oct. 11, 6:30–8 pm

The ancients taught that when we are in rhythm and harmony with the cycles

of Nature and Cosmos, we will live long and healthy lives. In this class we will explore the energy of the autumn season, as well as foods, herbs, and recipes, through the lens of Chinese Medicine and other cross-cultural traditions. Cadie Federmeyer practices at Heart of the Forest Acupuncture in downtown Bellingham.

Cordata • reg at CO-OP • $10

Take Control of Your Hormonal Health

with Jim Ehmke, CN Wednesday, Oct. 12, 6:30–8:30 pm Learn all about the body’s endocrine system. We’ll discuss all the major glands of the endocrine system and how hormones interact, as well as hormonal therapies, fertility options, and PMS. Certified Nutritionist Jim Ehmke has been a practitioner of diverse alternative therapies since 1976.

Cordata • reg at CO-OP • $5

Thirty-Minute Meals

with Cindy McKinney Thursday, Oct. 13, 6:30–9 pm Cindy McKinney shows off fabulous meals you can cook in practically no time! Enjoy lemon brandy chicken with shallots and a quick pan sauce; potato zucchini, red pepper, and feta frittata; ragu of wild mushrooms and fresh herbs over polenta; kung pao chicken; and risotto with peas, leeks, and ham.

Downtown • reg at WCC • $39

Natural Fermentation

with Andrew Walton Monday, Oct. 17, 6:30–9 pm Learn how to prepare probiotic-rich sauerkraut and kimchee in your own kitchen. We will also bake sourdough

Downtown = Co-op Connections building, 405 E Holly St, Bellingham Cordata = Roots Room at the Cordata store, 315 Westerly Rd, Bellingham reg at CO-OP = register online at www.communityfood.coop reg at WCC = register at 360-383-3200 or www.whatcomcommunityed.com = wine, beer, or nonalcoholic beverage included in course fee Please do not wear strong fragrances to class. Contact Kevin Murphy at 360-734-8158, ext. 313, or kevinm@communityfood.coop.

Daily Self-Care Practices

bread, learning the whole process from maintaining the sourdough starter to getting the bread to rise and ready to bake. Samples of all food will be served and, in addition to recipes, you’ll receive a jar of sauerkraut or kimchee and sourdough starter. Andy Walton holds a degree in nutrition and culinary arts and has farmed and fermented foods professionally.

with Katrina Svoboda Johnson Monday, Oct. 24, 6:30–8 pm

Downtown • reg at WCC • $29

Gluten-free Baking

with Jean Layton, ND Tuesday, Oct. 18, 6:30–9 pm Join Dr. Jean Layton, our local gluten-free doctor, to bake a perfect trio of gluten-free treats. We’ll enjoy gluten-free rosemary sourdough rolls, cranberry orange muffins, and pumpkin pie in a gluten-free vegan crust. All recipes free of gluten, soy, corn, and gum (vegan dairy-free option available).

Downtown • reg at WCC • $35

Introduction to Depth Hypnosis

with Christina Miglino Tuesday, Oct. 18, 6:30–8 pm Depth Hypnosis strives to go beyond the treatment of symptoms and address the root causes of undesirable patterns. Depth Hypnosis draws on Buddhism, shamanism, and trans-personal psychology as well as other forms of hypnotherapy. This class will include a group guided meditation and some discussion of our experience. Christina Miglino is a certified hypnotherapist and Reiki master.

Cordata • reg at CO-OP • $5

Wellness with Essential Oils with Michelle Mahler Wednesday, Oct. 19, 6:30–8 pm

In this interactive hands-on class, you will learn how to use essential oils to make simple healing remedies that work on all levels—mental, spiritual, emotional, and physical. We will smell, mix, and test recipes for pain relief, anti-anxiety, immunity, skincare, and sleep issues. Course fee includes detailed notes and recipes, and a 1/3 oz. bottle of organic topical massage oil. Michelle Mahler has worked with essential oils for over 10 years.

Downtown • reg at CO-OP • $20

Healthy and Delicious Treats

with Demetree Robinson Thursday, Oct. 20, 1–2:30 pm Join Certified Food and Health Coach Demetree Robinson for an afternoon class of healthy sweets. Enjoy doublefudge-chip hummus, gluten-free banana bread, coconut chia-seed energy bars, avocado chocolate mousse, and raspberry chia-seed jam. All recipes are free of gluten, sugar, and dairy.

Cordata • reg at CO-OP • $15

Natural Approaches to Inflammation

with Jonathan Ley Thursday, Oct. 20, 6:30–8 pm Achieve true health by dealing with the root causes of illness, pain, and inflammation, rather than merely managing or suppressing symptoms. If you have a health issue you haven’t been able to resolve with either conventional or alternative treatment, or if you would just like a lot more energy and vitality, this class is for you. Jonathan Ley is a chartered herbalist, certified detoxification specialist, and life coach.

Downtown • reg at CO-OP • $5

Holiday Gifts from the Kitchen

with Cindy McKinney Saturday, Oct. 22, 11 am–1:30 pm Have fun and save money with these satisfying and easy-to-make gift ideas. Cindy McKinney will demonstrate the creation of a wide array of gifts from the kitchen including ginger pear jam, apple pie moonshine, foggies (a cross between fudge and a brownie), dried cherry and buttermilk scone mix, bacon nut brittle, and more!

Downtown • reg at WCC • $39

Katrina Svoboda Johnson, certified Ayurvedic practitioner and the owner of the Ayurvedic Health Center in downtown Bellingham, offers simple practices to add to your daily health and wellness routine. We’ll try oil pulling, tongue scraping, neti, eye wash, facial skin care, and mindfulness practices. We’ll also discuss toothpaste and dental floss ingredients.

Downtown • reg at CO-OP • $5

Anti-Inflammation Menu

Mushrooms and Human Ecology and Health with Robin Yeager Tuesday, Nov. 1, 6:30–8 pm

Robin Yeager, sales rep for Host Defense Mushrooms, talks about mushrooms—their place in natural and human history, their value in boosting immune health, and more. The presentation will include a guided tour of the Co-op’s display of the Host Defense line of organic mushroom supplements for immune support.

Cordata • reg at CO-OP • free

with Selva Wohlgemuth, RDN Tuesday, Oct. 25, 6:30–9 pm

Nutritionist Selva Wohlgemuth presents easy, delicious dishes featuring anti-inflammatory superstars, and lots of nutritional information as well. Enjoy baked rockfish with bitter greens; curried quinoa salad with grapes and mint; assorted olives; yogurt with fresh figs, honey, and pistachios; and ginger lime spritzer.

Downtown • reg at WCC • $39 •

Orchard Mason Bee Care

Basic Nutrients

with Valeri Wade Wednesday, Nov. 2, 6:30–8:30 pm

Learn about the basic nutrients on which we all rely: not just protein, fats, and carbohydrates, but air and water as well. We’ll discuss how to balance these nutrients for optimal health, and the role of air and water in proper nutrition.

Native orchard mason bees are superb pollinators, visiting up to 1,900 flowers a day. Want to know how to help them do this amazing job? We’ll discuss life cycle, housing, and predators. Then we’ll clean some live, hibernating bees so you know how to best care for them. Valeri Wade, owner of the Wild Bird Chalet, has worked with mason bees for more than 20 years.

with Jim Ehmke, CN Wednesday, Oct. 26, 6:30–8:30 pm

Cordata • reg at CO-OP • $5

Better Brain Health

with Carolyn Hallett, CCH Thursday, Oct. 27, 6:30–8 pm Whether you have ADHD, weak memory, anxiety, insomnia, head injury, or generalized brain fog, you can enhance brain function dramatically with a few simple practices. Carolyn Hallett is a board certified homeopath in practice since 1999, and a Neurofeedback practitioner.

Downtown • reg at CO-OP • $5

Downtown • reg at CO-OP • $7

Detox and Fasting

with Jim Ehmke, CN Wednesday, Nov. 2, 6:30–8:30 pm Nothing improves body chemistry more dramatically or more quickly than detoxification. We’ll discuss colon cleansing, enemas, colonics, and other gut cleansing systems. Learn why longevity is directly linked to calorie restriction and the advantages of intermittent fasting.

Cordata • reg at CO-OP • $5 class listing continued on next page

check our website for more classes • www.communityfood.coop

Freedom from Food Obsession

with Sharon Mayson and Ann Whitney, RN, MSN Thursday, Nov. 3, 6:30–8:30 pm Certified Health Coaches Sharon Mayson and Ann Whitney present a class designed to help you change your eating habits and align with your true self. We’ll address both the physical and emotional causes for cravings and overeating. Discover the healthy eater within!

Autumn in France

with Karina Davidson Wednesday, Nov. 9, 6:30–9 pm Karina presents a trio of French classics: Marseille-style shrimp stew served with rouille toasts; steak au poivre (pepper steak) served with purée de pomme de terre and haricots verts (mashed potatoes and green beans). For dessert, we’ll enjoy a rich, dark mousse au chocolat.

Downtown • reg at WCC • $59 •

Cordata • reg at CO-OP • $10

African Cooking

Art of Wine: Central Europe

Assefa Kebede, the Ethiopian-born former owner and chef at Vancouver’s award-winning Nyala African Cuisine, has traveled all over Africa to gather recipes, and he shares some of his favorites tonight. He’ll make mafe, a West African peanut stew (chicken and vegetarian versions); ingudie wat, an Ethiopian recipe featuring split peas with mushrooms; and the East African polenta-like cornmeal mush known as ugali.

with Ryan Wildstar four Thursdays, Nov. 3–Dec. 1 (skipping Thanksgiving), 6:30–8 pm Join wine educator and artist Ryan Wildstar for an in-depth exploration of four phenomenal wine-producing countries: Austria, Hungary, Slovenia, and Croatia. Each session examines the relationship between the fine wines and the seminal works of art, literature, music, and film from the same country. Carefully chosen gourmet food accompaniments complete the experience. Class fee includes wine. You must be 21 or older to attend this class.

Downtown • reg at WCC • $149

Japanese Izakaya

with Jesse Otero Monday, Nov. 7, 6:30–9 pm After a hard day’s work, people in Japanese cities head for the welcoming and casual neighborhood bars, or izakaya, for a cold beer and small plates of flavorful, simple dishes. Come and enjoy Japanese pub-style cooking such as pork and ginger gyoza, grilled rice with rich soy glaze, miso-cured cucumber pickles, and chilled tofu with black sesame dressing.

Downtown • reg at WCC • $45 •

with Assefa Kebede Monday, Nov. 14, 6:30–9 pm

Downtown • reg at WCC • $35

Ahoy, Lummi Island!

with Robert Fong Tuesday, Nov. 15, 6:30–9 pm Guest chef Nick Green of the Willows Inn and his wife, Emily, prepare and present fresh fish from the ocean, vegetables from Loganita Farm, and whatever he can forage from Lummi Island. Watch as Chef Green tweaks and garnishes Fong’s Scotch broth made from local lamb.

Downtown • reg at WCC • $75 •

Sustainable (and DIY!) Bathroom Products

with Jenica Barrett Wednesday, Nov. 16, 6:30–8:30 pm Get tips on how to convert your bathroom into a zero-waste zone and learn about eco-friendly alternatives to wasteful chemical-laden bathroom products. Students will get a hands-on lesson in making non-toxic, ecofriendly toothpaste and deodorant, and will leave class with a small bottle of each. Jenica Barrett is a passionate advocate of the trash-free lifestyle, a subject she blogs on at collegegirlcompost.com.

Downtown • reg at CO-OP • $12

How to Read Blood Test Results

biologist with the nonprofit Merlin Falcon Foundation and has studied Northwest owls with the National Park Service and Washington Dept. of Fish & Wildlife.

The tests are back and you have the numbers—but what do they mean? Learn how to interpret your own blood test results. This will be a detailed discussion on the subject. Bring your test to class.

Downtown • reg at CO-OP • $10

with Jim Ehmke, CN Wednesday, Nov. 16, 6:30–8:30 pm

Good and Cheap

with Karina Davidson Tuesday, Dec. 6, 6:30–9 pm

Cordata • reg at CO-OP • $5

See October 5 listing for class description.

Good Food, Good Wine

Downtown • reg at WCC • $10

with Robert Fong Tuesday, Nov. 29, 6:30–9 pm Robert Fong and Vic Hubbard, the Co-op’s Downtown store wine manager, present oysters Rockefeller and champagne, double beef consommé and amontillado sherry, mussels and sancerre, and grass-fed rack of lamb and old-world syrah. The evening concludes with vanilla custard and late-harvest riesling. Course fee includes wine.

Downtown • reg at WCC • $75

Brain and Eye Health

with Jim Ehmke, CN Wednesday, Nov. 30, 6:30–8:30 pm Learn about proactive ways to enhance memory, prevent Alzheimer’s, prevent and stabilize macular degeneration, avoid and treat cataracts, and enhance eye health.

Cordata • reg at CO-OP • $5

Denizens of the Dark: Northwest Owls

with David Drummond Monday, Dec. 5, 6:30–8:30 pm Learn how to identify different types of owls in the field as well as the habits, habitats, and ecology of the wide range of owls living in Washington. David Drummond is a regional wildlife

Eat Your Greens!

with Karina Davidson Wednesday, Dec. 7, 6:30–9 pm Karina demonstrates the versatility and taste of nutritionally packed greens. Enjoy black kale and wild rice salad with lemon-garlic vinaigrette; a kale, beet, and fresh orange salad with a sherryorange vinaigrette; and a curried quinoa and kale salad studded with toasted almonds and dried cranberries. We will also do a quick braise of chard, garlic, tomato, and lemon that serves as a bright side dish or a yummy pasta topping and a Caesar salad featuring chard and kale.

Downtown • reg at WCC • $35

In Vino Veritas

with Ryan O’Connell-Elston Thursday, Dec. 8, 6:30–8 pm Poet and historian Ryan O’ConnellElston leads a multi-media exploration of the artistic dimensions of the Latin phrase in vino veritas (in wine, there is truth), as we delve into the myths, poetry, art, and philosophy of Renaissance Italy. Ryan Wildstar, instructor in the popular “Art of Wine” series, provides complementary wine and food pairing. Class fee includes wine. You must be 21 or older to attend this class.

Downtown • reg at CO-OP • $35

check our website for more classes • www.communityfood.coop vegan

vegetarian

gluten free

hands on

David Lukens (left) is the second generation to step into a lead role on the family farm, established by Grace and Tim Lukens in the late 1990s. (below) Ellie Lavergne, daughter of marketing manager Kayti Lavergne, enjoys visiting with her curious cow friends—a perk of being part of the employee family. Farm employees also gather daily to share another perk—a home cooked, family-style lunch. A lovely rainbow appears above the picturesque pasture.

LOCAL PRODUCER PROFILE

Grace Harbor Farms BY LAURA STEIGER, OUTREACH TEAM

Local farm does it all: soothing soaps & lotions and delicious dairy products.

photos courtesy of Grace Harbor Farms

y co-workers all know: I love goats! When I’m awwwing or giggling at something on the computer it is likely to be a video shared by a goat farmer. Or, how about that issue of Modern Farmer that was all about goats! In August 2015, there was one of those essay contests to win a goat farm; so tempting, but the farm was in Alabama (not so tempting). But, I’m not the only one who thinks goats are awesome. The folks at Grace Harbor Farms, and their loyal customers, also know that goats and goat milk are something special. Tim and Grace Lukens started making and selling goat milk soap at the Bellingham Farmers Market back in 1999, and soon after, they were fielding requests from their customers to expand the product line to include goat milk lotions. People were sharing stories about how the couple’s goat milk products were helping to clear up their skin problems, and before long Grace Harbor Farms was born. The family-run business, based in Custer, has grown a lot since those early days, and so has the product line. Co-op shoppers can find products sporting the Grace Harbor Farms logo in both the wellness and grocery departments. In the wellness department, things are still very goat-centric with a variety of liquid and

bar soaps, unscented Goat Milk & Honey Lotion, and the super-popular MSM Cream that folks use to find relief from a variety of problems like dry skin and joint pain. While over in the dairy cooler, cows are moooving in on the action with delicious buttermilk and yogurt from cow’s milk, and kefirs and milk from both cow and goat’s milk. The farm itself has also transitioned from being very goat-centric to now being home to pasture-raised Guernsey and Jersey cows. The goats are raised and milked in Ferndale at Wil-O-Acres Goat Dairy, the very same farm where Tim and Grace got their first two goats back in the 1990s. The family has always operated a creamery to bottle and package their dairy products right on the farm. In fact, Grace Harbor was the first farm-to-shelf yogurt kefir producer in Washington state. Their farm-fresh milk is pasteurized, cultured, packaged, and delivered to our stores by the Grace Harbor team. Grace Harbor Farms is now transitioning to the second generation of the Lukens family, with David Lukens at the helm. From the look of things, David is running a super fun operation! This year Grace Harbor held its first Creamery Olympics and it appears that the participants had a blast competing in events like the milk crate hurdles, bottle toss, box-making relay, rack curling, and many more. Need a smile today? Then check out the fun Olympic coverage on their Facebook page. In our eyes, Grace Harbor Farms wins the gold!

New!

PRODUCTS WE LOVE

Paqui Tortilla Chips Paqui [pah-kee], the Aztec word meaning “to be happy.” The lightest, crispiest tortilla chips in bold, unique flavors. sea salt delight very verde good roasted jalapeno nacho cheese especial

Jovial Jarred Beans Grown and traditionally prepared in Italy. BPA-free lids.

$3.92/5.5 ounces

cannellini beans • chickpeas • borlotti beans $2.49/13 ounces

Country Archer Jerky Co. Only high-quality ingredients like chili peppers, pineapple juice, ginger, and tamarind. Zero artificial ingredients or preservatives. original beef • teriyaki beef • sweet jalapeno beef • hickory smoke turkey (2.75 oz) $6.49/3 ounces

NadaMoo Coconut Ice Cream Super creamy. Dairy free. Organic and fair trade. gotta do chocolate • vanilla…ahhh • lotta mint chip • mmm…maple pecan

photos by Habiba Sial

$6.25/pint

THE FLAVOR OF FALL BY PAUL MANTHE, DOWNTOWN DELI

I can't think of anything more emblematic of fall than squash.

'm talking about the winter varieties: acorn, spaghetti, Hubbard, festival, and many others. These vegetables come into season around this time of year, grace many a Thanksgiving centerpiece, and feature prominently in seasonal cornucopias. Not just for decoration, these beauties also make for fine eating— simply split, seed, and roast; then peel and mash, cook into soups, or bake into pies and scones. Of all the winter squash, the one I most appreciate is the kabocha. With an exceptionally starchy texture, this squash incorporates

smoothly into soups, dumplings, or stews. Or serve as an edible bowl for lighter soups when split and roasted. Its not especially sweet flavor makes it a more versatile partner in combination with other savory flavors. The following recipes feature kabocha in the Asian cuisines that gave them form: Korean and Japanese.

Hobakjun • KOREAN SQUASH PANCAKE

Kabocha Nimono • SIMMERED JAPANESE STEW

1 pound kabocha squash, seeded and peeled ½ cup kimchi, drained and chopped 5 green onions, sliced 1 egg 3 tablespoons rice flour 1 tablespoon salt 1. Grate the squash into shreds, toss together with remaining ingredients until well incorporated.

recipe photos by Habiba Sial

2. Heat a large skillet on medium high heat. Add a tablespoon or two of vegetable oil. 3. Take ¼ of the mixture and form it into a ball. Drop this into the center of the pan and flatten with a spatula to about ¼-inch thickness.

4. Fry until crisp and brown around the edges, then turn and fry the other side until done. Repeat with remaining mixture. 5. To serve, cut into bite sized pieces and serve with either Gochujang (Korean hot pepper sauce) or a dipping sauce of equal parts rice vinegar, tamari, and sesame oil.

Nimono is particularly well-suited to winter squash and hardy root vegetables, but the same technique can be used to simmer fish, tofu, meats, or other vegetables. 1½ pounds peeled and seeded kabocha squash 1½ cups dashi stock* 3 tablespoons mirin 1 tablespoon sugar or barley malt 1 tablespoon tamari 1. Cut kabocha into 2-inch chunks. 2. Place the pieces in a steep-sided sauce pan. 3. Add liquid ingredients and seasoning. 4. Use a drop lid or plate to hold down squash and prevent it from floating to surface.

5. Bring to a boil, then lower the heat to a simmer and cook for 15 to 20 minutes. 6. If needed, continue to simmer until squash is tender and liquid is reduced by a third. 7. Remove from heat. Allow liquid to absorb into the squash. 8. Serve warm in remaining cooking liquid.

*Dashi is as simple to make as a cup of tea. Three simple ingredients: water, kombu (available in the bulk aisle), and bonito flakes (in the world foods aisle). The bonito package even has a recipe on it. For a vegetarian version, many cooks substitute shiitake for bonito.

Life is never dull on Jena and Matt McIntyre’s family farm where they raise and shear a flock of Icelandic sheep. The breed, valued for its thick dual-coated fleece, is relatively new to the U.S. having been introduced in the 1980s. To diversify income streams they also raise a variety of other livestock, grow vegetable crops, and cultivate pasture to provide hay for their animals during the winter months.

Farm Fund Spotlight

shearing equipment so they could share their skills and equipment with other local farmers. Shearing is somewhat of a lost skill, and small farms are outlaying a fair amount of money to pay professionals, in high-demand, to shear their animals. During our visit Matt and Jena sheared several sheep. Those New Zealanders make it look easy, but up close and in-person, it doesn’t look easy at all. There is a lot of technique BY LAURA STEIGER, OUTREACH TEAM involved (and a lot of back strain)! The new mobile shearing system, funded by a Farm Fund grant, With support from a Co-op Farm Fund grant, will help farmers in several ways. couple shares equipment and know-how to 1. It is far more efficient than handheld electric shears, saving time help revitalize the art of sheep shearing. and labor. 2. It can be run from a 12-volt battery making it entirely portable n late May, Matt Curtis, Co-op graphic artist and photographer, and so sheep can be sheared on pasture even if no electricity source I had the good fortune to visit McIntyre Family Farm. We couldn’t is available, which benefits the sheep since they don’t need to be have visited at a better time, as the McIntyre’s Icelandic sheep transported for shearing. flock had recently finished lambing and we enjoyed the 3. By avoiding costly professional shearing fees, farmers splendor of 20 adorable lambs, some only one-week can add another revenue stream from wool—a valueold, cavorting around the barn, being generally silly added product. and annoying their moms. Oh, we also got to hold After word got out that the McIntyres had both a tiny lamb, which was a wonderfully satisfying treat shearing know-how and equipment, fellow farmers for us city slickers. I’d recommend it, if you ever have initially wanted to simply hire them to shear their the opportunity. animals. But, the couple is confident, that given time, Since 2013, Matt and Jena McIntyre, now with the farming community will realize the benefit of their young son Elton, live and farm off the scenic learning how to shear their own animals. North Cascades Highway near Sedro Woolley in Jena and Matt established their sheep flock in before a charming farmhouse and chicken coop that date 2015. Of the 20 lambs born in the spring of 2016, back to 1925. The farm is a diverse enterprise that all were twins except for two onlies. Matt explained after focuses on pasture-based and grass-fed livestock. that twins are not only common, but very desirable The couple is in the third year of Sustainable as the first lamb basically pays for the mom and the Connections farm mentoring program, Food second lamb will generate a profit for the farm. To Bank On, and has also completed a hands-on The couple is also establishing a herd of cows, course at the Washington State Shearing School raises pigs and poultry (mostly chickens) for both where they learned the New Zealand method of meat and eggs, and farms vegetables. They carefully sheep shearing. If you’ve ever watched any of those care for their 30-acre pasture by constantly rotating televised sheep shearing competitions from New their animals and crops, which not only controls Zealand where people shear a perfect one-piece parasites and disease but provides the best possible fleece in an insanely short amount of time (like in a forage for their livestock. minute!), that is the type of shearing they learned. Google You can find McIntrye Family Farm products at the it; it’s amazing! Saturday Bellingham Farmers Market, and during the summer season Matt and Jena aren’t breaking any world records, yet, but the they also offer a CSA. knowledge they acquired at the sheep shearing school did inspire them to apply for and receive a Farm Fund grant to purchase mobile Learn more at mcintyrefamilyfarm.com.

McIntyre Family Farm

photos by Matt Curtis

BY LAURA STEIGER, OUTREACH TEAM

Love chocolate? Yep, that is a rhetorical question for most of us, because … chocolate!

f you’ve perused the options in the chocolate aisle lately, you may have noticed the new, bright wrappers in bold primary colors that are jazzing things up. The new kid on the block is Tony’s Chocolonely. We’re excited about introducing it to our stores for several reasons. First, it’s delicious! Second, the bars are satisfyingly big, weighing in at a hefty six ounces per bar. Third, and certainly not least, it is 100 percent slave free and fair trade. Since 2012, Tony’s has been buying cocoa directly from two farming co-ops in West Africa, guaranteeing the farmers benefit from fair prices and financial stability and guaranteeing bean-to-bar traceability for Tony’s.

member-Owner

% 5 COUPON Appreciation

OFF

the more you spend, the more you save

when you spend up to $74.99

Tony’s Chocolonely was conceived after Dutch investigative reporter Teun van de Keuken (Tony, in English) learned of the preponderance of child slave labor in the chocolate industry and the widespread indifference of chocolate makers to the abuse. So, he started Tony’s Chocolonely and introduced his first “lonely” fair trade chocolate bars in 2005. Lonely, because they were the only slave-free option on the shelf. Ten years later, the small but mighty company celebrated with a grand anniFAIRsary! You can watch a video of the event on the Tony’s Chocolonely website in the “about us” tab. And, while you are there, you can also learn much more about the fabulosity that is Tony’s Chocolonely. By the way, the next anniFAIRsary party will be in November, so if you’re looking for a fun event in Amsterdam you should check it out! Learn more at tonyschocolonely.com.

10% OFF

when you spend $75–$149.99

15% OFF

when you spend $150 and up

Valid October 1–31. The next volume discount Owner Appreciation Coupon will be offered in February. Must present coupon to receive discount. Limited to one coupon per owner. Must be presented at time of purchase to receive discount. May not be combined with other coupons or discounts or be applied to special orders. Valid only for Co-op member-owners.

photo courtesy of Tony's Chocolonely; facing page by Laura Steiger, photo by Habiba Sial

Tony’s Chocolonely

UNIVERSAL CRUNCH MARY’S GONE CRACKERS

Gluten free, vegan, kosher, organic, non-GMO. nine varieties—original and super seed $4.99/6.5 ounces

SKIN SOOTHE GRACE HARBOR FARMS GOAT MILK AND HONEY LOTION

Loaded with vitamins, proteins, and natural antioxidants. fragrance free $16.99/8 ounces

AUTUMN ESSENTIALS WHIMSY BOWL MAKER CUPS

Which is your lucky animal? $15.95 large, $13.95 medium, $11.95 small, $9.95 tiny

SIP A SPOT SPICE HUT TEAS

Flavorful blends in biodegradable sachets. nine varieties $8.99/16 bags

CRUMBLY OR MELTY SHROPSHIRE BLUE AND SCHNEITER FRENCH RACLETTE Warms the heart on blustery fall evenings. ($1 off/pound Oct. 19–Nov. 1)

de si In n po ou

BA K E RY Cheesecake, pumpkin and pecan pies, tempting cakes, and more. Baked from scratch in the Co-op Bakery kitchen.

M E AT D E PA RTM E NT When we talk turkey, we get serious. Choose from free range, organic, or heritage breeds.

M E RC A NTI LE Style your table with local, regional, environmentally friendly, and socially responsible tableware and decor.

G RO C E RY

D E LI

From gluten-free pantry basics to gourmet chocolates—quality ingredients for your holiday recipes.

House-made salads, side dishes, and entrées made with organic, local, seasonal, and GMO-free ingredients.

PRO D U C E The best produce in town? Yep. We’ve got it. And it’s fresh, organic, local, regional, and delicious.

S PE C I A L O R D E R S Family coming to town? Visit the service desk to stock up on family favorites at 15% off for case orders.

S PE C I A LT Y C H E E S E Yes, we have specialty cheese, crackers, and charcuterie for all your holiday baking and entertaining needs.

WINE & BEER Our wine and beer buyers are happy to make recommendations for your holiday feast.

Don’t see what you want? Need vegetarian, vegan, or gluten-free options? Just ask!