Community Food Co-op NEWS • March 2015 by Community Food Co-op

NEWS

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MARCH 2015 CAST YOUR VOTE! Community Food Co-op 2015 Board Election Voting begins Sunday, March 1 and ends Tuesday, March 31 at 10 pm

Vote! Be an active participant in your co-op and vote for your representatives! We have five qualified candidates for three open positions on our Board of Directors. Board directors determine the Co-op’s long-term strategic direction, and it is more important than ever to keep the Community Food Co-op strong to achieve our financial, social, and environmental goals. Vote online at www.voting.coop. If you need assistance voting, please ask our helpful service desk staff.

The Co-op Difference—Community Giving

Laura Steiger, Outreach Team

The Community Food Co-op is Whatcom County’s only communityowned grocer, and being a cooperative means we do things a little differently than a conventional business. It’s something that we call “The Co-op Difference,” and you’ll be hearing a lot more about it this year—at our events, in our stores, and in our publications and advertising. A few aspects of The Co-op Difference are readily evident this month, as member-owners gather for our annual meeting, and cast their ballots throughout March to select Board representatives to govern the Co-op and keep it running on the right track. The right track for the Co-op is following a triple-bottom-line business philosophy, often referred to as the 3 P’s—People, Planet, and Profit. The cover of the January Co-op News featured lots of cool statistics about the Co-op’s Sustainability Report—that’d be the P for Planet—and if you didn’t happen to see it I’d recommend picking up a copy of the report in our stores. This month we’re focusing on the P for People! In 2014, the Co-op’s total community giving added up to $96,543 in donations, grants, and sponsorships. In the chart (lower right) you can see the category breakdown of those contributions. Most regular Co-op shoppers are familiar with our largest giving program, Community Shopping Days (CSD). The Co-op donates 2% of our total sales from the third Saturday of every month to a local organization (read more about the March CSD recipient on page 6). Shoppers can give the Community Shopping Day program a boost by planning to stock up on the third Saturday of the month, and by “Donating the Difference” by rounding up at the register any day during the month. The Co-op Farm Fund provides support to sustainable, local food and farming projects in Whatcom and Skagit counties. In 2014, the Farm Fund distributed $20,160 to 11 grant

projects, including three grants backed by the Sustainable Whatcom Fund of the Whatcom Community Foundation. Backyard Beans and Grains doubled their dry bean production with a Farm Fund grant-funded electric bean thresher. (Bonus—the thresher is now part of the Salish Seed Processing Equipment Co-op!) Farm Fund grants also funded recipients to purchase equipment, conduct seed trials, train a team of oxen, pay new farmers to grow a portion of their crop for the food bank, and more. In addition to donating at the register throughout the year, Co-op shoppers have another opportunity to support the Farm Fund during March. As a special incentive, Puget Sound Energy will donate $15 to the Farm Fund for every shopper that signs up for the Green Energy Program when PSE representatives are present at the Downtown store. (Ask at the service desk for the schedule.) The Co-op has always been a generous supporter of the arts and the important work of community organizations. We receive literally hundreds of requests for sponsorships and donations every year. Sponsorships amounted to almost $19,000 in 2014. The biggest sponsorship went to the Food and Farming Program of Sustainable Connections, with other major outlays going to the Idiom Theater, RE Sources for Sustainable Communities, and Project Homeless Connect. Other sponsored organizations included the Whatcom Skillshare Faire, PFLAG, the Bellingham Human Rights Film Festival, and many others. Donations totaled $10,150 and mostly comprise in-kind contributions valued between $25 and $50. More than 160 community groups received Co-op support for their annual celebrations, benefit concerts, neighborhood meetings, educational events, and work parties. Among the most popular donations are desserts from the Co-op bakery—we frequently hear of cakes going for up to

10 times their market value at dessert auctions! Another way the Co-op supports the community is providing meeting rooms at both of our stores, available to Co-op member-owners by donation. In 2014, the community rooms were booked for 1,128 hours for 360 member-owner reservations. One may find a book club, a nonprofit board meeting, a weekly meetup of painters or gardeners, or a festive baby shower taking place in one of the community rooms. Both rooms are in high demand, so plan ahead if you want to secure a reservation! The Co-op is a longtime friend of the Bellingham Food Bank, and has provided

critical support to several food bank programs over the years. If you shop at either of our stores in the morning, you might have noticed the food bank truck cozied up to our loading area. It’s a joy to see Bellingham Food Bank volunteers load up the truck with Co-op-donated food to help those facing food insecurity. Perhaps the Co-op’s most visible gift to the community is our annual free Community Party, and 2015 will mark the 18th year for this popular summer event. Renowned for hosting great bands and serving up tasty burritos, the party brings together a broad cross section of our community simply to have some fun and celebrate this amazing place we call home. Mark your calendar for this year’s party on Sunday, August 2, at Maritime Heritage Park.

Downtown: 1220 N Forest St (7 am – 10 pm) • Cordata: 315 Westerly Rd (7 am – 9 pm) • Bellingham WA • 360-734-8158 • www.communityfood.coop

FOOD CO OP The Co-op Board of Directors Meetings are on the second Wednesday of every month. Next Meeting: Wednesday, March 11 at 7 pm Roots Room at the Cordata store 315 Westerly Rd. at Cordata Pkwy. Member-owners are welcome to attend. To share your suggestions or concerns at the 10-minute member-owner forum at the start of each meeting, contact Board Administrator Jean Rogers in advance, at 360-734-8158 or jeanr@communityfood.coop, by the first Monday of the month, if possible.

Jim Ashby, General Manager 360-734-8158

Board of Directors:

Steven Harper, Chair Brooks Dimmick, Vice Chair Brent Harrison Caroline Kinsman Jade Flores Laura Ridenour Mariah Ross Megan Westgate Melissa Morin

360-650-9065 360-734-1351 360-398-7509 360-224-9525 360-734-8158 970-372-8344 360-820-5251 360-592-5325 360-510-5382

January 14, 2015

February 18, 2015

Board of Directors Summary

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A botanist confirmed that the Yew trees in the downtown parking lot area are European Yews, not native trees.

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The Board reviewed the plans and schedule for the 2015 Annual Meeting and Party.

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The Board conducted an annual self-evaluation and agreed that the group has been cohesive, respectful, and effective. Areas of focus for 2015 include increased training opportunities, clarifying the Board’s approach to advocacy, increasing diversity on the Board, and developing new avenues for interacting with memberowners.

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Architect Neil McCarthy presented three designs for improvements to the Downtown store parking lot. The Board approved a revised version of the second design that was presented, depending on cost, permits, and further research by the management team.

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The group discussed transportation and parking plans for the Downtown store, and plans for communicating with member-owners about the next phases of the Downtown expansion project.

The Board reviewed and approved the final version of the 2015 business plan.

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The Board also approved a staff bonus for 2014 of $0.30 cents per eligible hours worked.

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General Manager Jim Ashby gave an update on the construction at 405 E Holly Street, and the Board discussed the increase in the expansion budget. The biggest change is moving the bathrooms.

Complete minutes for all Board meetings and our governing policies are available at the service desk. Complete minutes are also posted at www.communityfood.coop. The first 10 minutes of every Board meeting are reserved for member input. Next meeting: March 11 at 7 pm in the Cordata Roots Room, 315 Westerly Road. Member-owners welcome to attend the meeting. Hope to see you there.

~~~~~~~~~~~~~~~ Co-op store hours— Open 7 days a week Cordata—7 am to 9 pm Downtown—7 am to 10 pm Co-op deli hours— Cordata—7 am to 9 pm Downtown—7 am to 9 pm Visit the Co-op website at www.communityfood.coop

Cooperative Principles • Voluntary and open membership • Democratic member control • Member economic participation • Autonomy and independence • Education, training, and information • Cooperation among cooperatives • Concern for the community

Co-op Community News is produced by the Community Food Co-op and published eight times per year.

Downtown 1220 N. Forest St. Bellingham WA 98225

Cordata

315 Westerly Rd. Bellingham WA 98226

360-734-8158 (both locations) Co-op Community News is published as a service for member-owners. Letters from member-owners are welcome (see guidelines below). The deadline for submission of letters is 8 pm on the 5th of the month preceding publication. Editor: Design/Production: Laura Steiger Joanne Plucy Opinions expressed in the Co-op Community News are those of the authors and do not necessarily represent those of the Co-op Board, management, staff or memberowners. Nutrition and health information is provided for informational purposes only and is not meant as a substitute for a consultation with a licensed health or dietary practitioner. Acceptance of advertising does not indicate endorsement by the Co-op of the product or service offered. Letters to the Editor Guidelines Letters must include your name, address, and a daytime phone number. Please respect a maximum of 150 words. Due to space considerations, we regret that we may not be able to publish all letters. Please send letters to: Newsletter Editor, Co-op News 1220 N. Forest St., Bellingham WA 98225 or email editor: lauras@communityfood.coop

Have You Moved? Please update your mailing address at the service desk. There were more than 2,000 out-ofdate member-owner addresses for the election mailing! Thank you, Your Co-op 2

Co-op News, March 2015

Annual Meeting and Party Saturday, March 7, 5–9:30 pm Bellingham Cruise Terminal 355 Harris Ave. in Fairhaven

Please join us at the Annual Meeting and Party for a night of great food and entertainment, along with an informative meeting highlighting the many recent accomplishments and future direction of our co-op. Together, we’ll discuss “The Co-op Difference”—the unique qualities that continue to make our co-op a vibrant community hub. We welcome our membership to gather and celebrate together, and we thank each and every one of you for being part of the Community Food Co-op. Co-op Deli Buffet Menu: Grilled Vietnamese Chicken (gluten free), Emperor’s Feast (vegan, gluten free), PNW Kale Salad (vegan, gluten free), Roasted Squash and Red Onion Salad (vegan, gluten free), Co-op Bakery gluten-free rolls, Breadfarm dinner rolls Co-op Bakery Dessert Menu: Coconut Almond Macaroon (vegetarian, gluten free), Lemon Bar with Blueberries (vegetarian), Vegan Tollhouse Cookie (vegan) NOTE: Gluten-free items prepared in a kitchen that also uses gluten-containing ingredients.

Downtown Expansion and Remodel Update—

Informed Design

Adrienne Renz, Outreach Manager Throughout 2014 the Co-op has been focused on gathering member-owner input to help design and plan for the Downtown store remodel. As one of the next steps, we hope that people will respond to the transportation and program planning survey on the Co-op’s website, so we can keep digging deeper into this conversation. Here’s where we are at now with the improvements at the Downtown store site, as informed by active engagement and input from Co-op member-owners:

Parking for bikes and cars

Co-op management asked the architect to develop three proposals. The Board reviewed the proposals in February (after our publication deadline for this newsletter) to weigh the costs per space, the value added, and the loss of current greenery. One design will maintain the large yew tree that is adjacent to the parking lot. Bike parking has been added to the new Connections Building (across the street from the Downtown store) and more bike parking is also planned for the Downtown store.

Landscaping and green spaces

There will be a native plants landscape design for the corner in front of the new Connections Building at Forest and Holly streets. We will be identifying plants in the landscaping at the corner of Forest and Chestnut streets that can potentially be transplanted to the landscaping at the new Connections Building, and asking community partners to help us relocate the plants.

Encouraging more transportation choices

We are hosting a transportation and program planning survey on our website to gather more information on member-owners’ awareness of current Co-op incentive programs and other methods and motivations for using alternative transportation. Can our planning be shaped by the intelligence and imagination of our member-owners? Absolutely. The entire design process has been, and continues to be, shaped by people who care about the environment, care about the community, and care about the future. There may not be a perfect solution, but the solutions we create will continue to be guided and strengthened by the input and engagement of our community. Thank you for sharing your thoughts and helping us to proceed with care and creativity.

Take our survey— www.communityfood.coop or scan this QR code. Participants will be entered in a $50 Co-op gift card drawing.

www.communityfood.coop

Ask the Nutritionist ionist, Dear Nutrit nut ng that coco I keep heari ealthy, but rt h oil is very hea t content is fa d te ra the satu really good a it Is so high. ith for people w ol alternative ster r high chole borderline o levels? Dear Member,

Good King Henry forms tasty leaves and stems (above left). Groundnut tubers are high in protein and grow to about the size of walnuts (right).

Perennial Vegetables:

Photos by Eric Toensmeier

Grow More Food with Less Work From MOTHER EARTH NEWS, by Vicki Mattern Suppose a new agricultural breakthrough promised higher yields, a longer growing season and much less work. These claims can become real benefits for those willing to make a change to a way of gardening that more closely mimics nature. Nature’s ecosystems always include not only annual vegetables, but also perennials—edible roots, shoots, leaves, flowers and fruits that produce year after year. Besides fruit-bearing trees and shrubs, more than 100 species of perennial vegetables grow well in North America. “It’s as close to zero-work gardening as you can get,” says Eric Toensmeier, author of Perennial Vegetables. “Our perennial vegetable beds planted 11 years ago still bear food, and all we do is add compost and mulch once a year.” What’s more, growing perennials extends the harvest season without a greenhouse, cold frame or other device. You can harvest Jerusalem artichokes all winter as long as you mulch enough to keep the ground from freezing. Growing perennial vegetables doesn’t mean giving up tomatoes, peppers and other annual crops. You can experience the amazing benefits of perennial edibles simply by rethinking your existing garden plan and pioneering new, unused areas of your landscape.

3 Ways to Incorporate Garden Perennials

Design and planning are critical parts of “perennializing” your food garden: After your new perennial edibles have put down roots, they’ll be set for years to come. There are three basic design approaches: 1. Push the Envelope. “One method to begin perennial edible gardening is to expand the edges of an already established garden,” says Bethann Weick, garden educator at D Acres, an organic permaculture farm and educational homestead in Dorchester, New Hampshire. Perennial vegetables do well in beds devoted only to perennials because their extensive root systems grow undisturbed by digging and cultivating. However, interplanting with annuals can also be a successful strategy and one way to control erosion in your perennial garden. If space or conditions won’t allow you to expand your garden’s edges, you can experiment and create a perennial vegetable border within the bounds of your existing vegetable garden. 2. Dive into Edible Landscaping. If you already grow a perennial ornamental border or foundation shrubs, consider integrating some perennial vegetables,

Lisa Samuel, Registered Dietitian and Nutritionist

such as sea kale or sorrel. Many have attractive leaves or flowers, and they won’t become so aggressive that they overtake ornamentals. If your gardening space is limited, try growing perennial vegetables—especially greens—in containers. Take advantage of currently unused areas of your landscape, matching the conditions to the appropriate perennial edibles. 3. Pioneer a Plant Community. If you’re already growing perennial vegetables and want to take garden diversification to the next level, consider permaculture gardening. Like nature’s ecosystems, this approach promotes greater partnerships between plants, soil, insects and wildlife. In permaculture designs, edible vegetables, herbs, fruiting shrubs and vines grow as an understory to taller fruit and nut trees. The technique is sometimes called “layering.”

10 Best Perennials

Based on expert recommendations, the following are widely adapted perennial vegetables selected for their flavor, productivity and versatility. 1. Ramps, or Wild Leeks (Allium tricoccum). This onion relative grows wild in deciduous forests east of the Mississippi, emerging in spring. Leaves and bulbs are both edible. Grow in a shady border in moist loam, or naturalize beneath trees. Hardy to Zone 4. 2. Groundnut (Apios Americana). Native to eastern North America, this nitrogen-fixing, 6-foot vine bears highprotein tubers that taste like nuttyflavored potatoes. Grow the vines as Native Americans did: near a shrub (as support) in a moist site that receives full sun or partial shade. Harvest in fall. Hardy to Zone 3. 3. Asparagus (Asparagus officinalis). This familiar plant is long-lived and productive, bearing delicious green or purple shoots in spring. Asparagus thrives in full sun and moist, welldrained soil. For best production, plant male hybrids. Hardy to Zone 3. 4. Good King Henry (Chenopodium bonus-henricus). A traditional European vegetable known for its tasty shoots, leaves and flower buds, this spinach relative grows in full sun or partial shade and moist, well-drained soil. Plant seeds in compost-enriched soil, and harvest the tender shoots in spring. Hardy to Zone 3. 5. Sea Kale (Crambe maritime). Sometimes grown as an ornamental, this coastal native bears gray-blue leaves and

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So, until more research is completed I would recommend using coconut oil in moderation. It is a delicious baking alternative for butter, and for those looking for a vegan cooking source.

While preliminary research indicates that virgin coconut oil (as opposed to refined coconut oil) may have antiinflammatory properties and may actually help to boost our good (HDL) cholesterol, it does have a high saturated fat content—about 86 to 90 percent of its total fat content is saturated. And, although coconut oil is being touted as a miracle cure-all for everything from Alzheimer’s to Irritable Bowel Syndrome, the research on the long-term health benefits of coconut oil is still in its infancy. There are only about two dozen scientific studies on coconut oil, compared to more than 800 for olive oil.

Send your nutrition questions to lisa@ nourishrds.com. Lisa Samuel is a Registered Dietitian and Nutritionist and founding partner of NourishRDs. Check out Lisa’s schedule of upcoming cooking classes and workshops through the Co-op’s Healthy Connections program. You can also find more of her non-diet advice on the NourishRDs Facebook, Twitter, Instagram, Pinterest, and blog at www.nourishrds. blogspot.com.

Third Thursday Local Music Series

Woe Be Gone— Irish and Old-Time Tunes Thursday, March 19, 6–8 pm Downtown deli Woe Be Gone is a wonderful acoustic folk band from Bellingham consisting of Clea Taylor on cello, Zach Bauman on guitar, and Brit Keeton on fiddle and banjo. They blend vocal harmonies with the intertwining voices of their instruments, playing newfangled oldtime music, rousing Irish tunes, and spirited songs bidding sorrow adieu. This will be a great show—hope to see you there.

white flowers on 3-foot-tall plants. Cover the plants in spring and harvest the blanched, hazelnut-flavored shoots when they are about 6 inches tall. The young leaves and flowers are edible, too. Plant nicked seeds in moist, well-drained soil in full sun. Hardy to Zone 4. 6. Jerusalem Artichoke, or Sunchoke (Helianthus tuberosus). Grown by Native Americans, sunchokes bear sunflowerlike blooms on 6- to 12foot stems. The crisp, sweet tuber can be eaten raw and used like potatoes. An added bonus: Sunchokes attract beneficial insects. Plant tubers in full sun and well-drained soil. Harvest in fall and winter. Hardy to Zone 2. 7. Lovage (Levisticum officinale). The young leaves and stems of this 6-foottall perennial are an excellent substitute for celery in springtime soups. The seeds and roots are also edible, and the umbel flowers attract beneficial insects. Lovage thrives in average garden soil, in sun or partial shade. Hardy to Zone 4. 8. Rhubarb (Rheum x cultorum). Although most people think of rhubarb for dessert, the reddish stems have a long history of use as a vegetable in soups in Asia. Caution: Don’t eat the leaves or roots, which are

poisonous. Plant rhubarb roots in full sun and rich, well-drained soil. Harvest in spring. Hardy to Zone 1. 9. French Sorrel (Rumex acetosa). The lance-shaped leaves of sorrel add a wonderful, lemony tang to salads and soups, and they can be harvested from early spring to late fall. Look for sorrel transplants in the herbs section at your local nursery. Sorrel grows in sun or shade and average soil. Hardy to Zone 3. 10. Crosnes, or Chinese Artichoke (Stachys affinis). Also known as mintroot, this little-known mint relative sets out runners that form a dense, 12-inch-high ground cover. The small, white tubers are crisp and sweet, and add a great crunch to salads. Harvest the tubers annually for best plant growth (just leave a few for the following year). Grow crosnes in full sun or partial shade in well-drained soil. Hardy to Zone 5. Excerpted from MOTHER EARTH NEWS, the Original Guide to Living Wisely. To read more articles from MOTHER EARTH NEWS, please visit www.MotherEarthNews.com or call (800) 234-3368 to subscribe. Copyright 2015 by Ogden Publications Inc.

Co-op News, March 2015

Learning about Our Local Food System Holly O’Neil, Member Involvement Facilitator The January 2015 Dining with Directors will be remembered as the night we ate kale—and a delicious coconut tofu curry entrée. But, back to the kale! Enormous bowls of three delicious varieties of kale salad were laid out before us—Apple Kale Walnut, Pacific Northwest Kale, and Puget Sound Artichoke—as more than 60 Co-op member-owners gathered to learn about the state of our local food system. Presenting the facts and figures were members of the Whatcom Food Network, who had helped update the Community Food Assessment in 2013. Melissa Morin, from the Whatcom County Health Department, and Colleen Burrows, Whatcom Food

Network Representative for WSU Whatcom County Extension, presented data from each sector of the food system: land, water, fishing, farming, labor, production, distribution, consumption, and waste. Melissa and Colleen showed us how the sectors are changing over time—both positively and negatively. Good news! More people are composting and direct farm sales are up. Not such good news. Shellfish beds (an indicator of water quality) are in decline, and more people are using food banks to get enough to eat. Melissa and Colleen showed us how all of this information is available at the Whatcom Food Network website,

Spring Cleaning with Children Kate Ferry, Co-op Member-Owner and Blogger Spring is the time when everything starts to wake up. Flowers begin peeking up through dirt warmed by the sunshine. Trees start sprouting blossoms and readying for the arrival of nature’s pollinators. Cleansing and refreshing the home are just right for this season. I am a huge fan of spring cleaning. In the November 2012 newsletter, I wrote about the extreme purging we did, and the transition we made to living a simpler life. It was a life-altering “clean” that is revisited each spring. Children bring laughter, joy, and abundant imaginations. But they also have a certain likeness to packrats. Even if the children themselves don’t have the tendency

Co-op News, March 2015

to keep anything and everything, they encourage the urge to accumulate in others as people struggle to resist a frilly baby tutu or a sweet pair of blue jean overalls. Children need very little to be happy and content. As Abigail VanBuren famously said, “If you want your children to turn out well, spend twice as much time with them, and half as much money.” Hold that quote in mind as you tackle the toys, the clothing that does not fit, and the knickknacks that are “treasures.”

Tips for Success

Make sure your organization stays simple. If it is elaborate, it is most likely because there is too much stuff to be adequately organized. Keep only toys and gear that are in good working order. When a toy first breaks, say good riddance right away instead of letting it meander back to the toy bin. Rotate toys so that a minimal number are out at one time. Bring the “new” ones out in a cycle. Keep toys that are open-ended and foster kids’ imaginations. My three-year-old and six-year-old have put in hours and hours with our most basic toys that work for any activity. Keep crafts and other materials for budding artists at the ready, yet manageable.

Photos by Matt Curtis

along with information about exciting projects and partners working to improve the local food system. After hearing about some of the great new initiatives (no spoilers here—you’ll have to go to the website), we chatted at our tables, and each person got TWO desserts to counterbalance all those dark leafy greens. Member-owners talked about the importance of getting healthy food in the schools and educating all people, young and old, about where their food comes from. The group also encouraged the Co-op to keep supporting small organic farmers and farmworkers, Create a “Treasure Box” for each child to keep the special items they choose. To make it extra special, purchase a plain wood box (think cigar box size) and let the child’s imagination run wild as they personalize the box with paint and other decorations. Keep a reasonable number of clothing items per child. If dressers drawers are busting and closet rods are tightly packed, evaluate exactly how much your child(ren) actually wear between laundry loads. If clothing has holes and can’t realistically be mended, toss it into the compost, garbage, or rag bin. Attend to clothing on a monthly basis—as kids shift through growth spurts and the weather changes. Give yourself permission (and a hug!) to let go of the baby clothes and other items that hold memories but aren’t being used anymore. It’s hard to say good-bye. Shed the tears, and then move on. The memories will live forever. I make an exception for a handful, and by handful I mean less than five, sentimental toys and select other sentimental heirlooms that will embrace future generations. Involve children in every step and lead by example to show that this is a family

and investing in production, storage, and distribution infrastructure. There was widespread enthusiasm for selfreliance—gardens, gleaning, and food preservation. Also of importance was food access to provide healthy food for all people, regardless of income. And did I mention the kale? Learn more about the Whatcom Food Network and read the Community Food Assessment at whatcom.wsu.edu/ag/ foodnetwork. choice. Trade off areas of focus by doing kids clothes and then yours, kitchen and then playroom. Move the playroom outdoors. Fresh air, sunshine (even if it’s hiding behind the clouds), dirty hands, and endless exploring are some of the best ways to spend a childhood. Trade some of the toys that are going good-bye for a great shovel, rake, and watering can, or a kid-size vegetable garden starter set with easy-to-grow seeds. Revisit “spring” cleaning in every season so it remains manageable. Create intention in your life and discuss how your choices impact others, and the world as a whole. Talk about where things are made and the materials and manpower that go into the manufacturing. Honestly answer the question, “Why are we doing this?” Spring is a time to refresh and cleanse. Grab your children’s hands and embark on the undertaking together. Happy Spring! Find Kate Ferry’s blog at sacredbee.net to follow the Ferry family’s effort to buy organic and local, reduce their waste, and eliminate artificial and harmful products from their home.

Who benefits from the Co-op Farm Fund?

We all do! Donations accepted at all registers, by mail, or phone. For more information, contact Farm Fund administrator Jean Rogers at 360-734-8158 ext. 217 or jeanr@communityfood.coop.

www.communityfood.coop

Get Inspired to Garden The Co-op Garden Centers have what you need to get your garden growing. Need inspiration? Just take a gander at the variety available on our seed racks featuring vegetable, herb, and flower seeds appropriate for our local planthardiness zone. Select from local organic seeds from Uprising Seeds, Non-GMO

Photo by Matt Curtis, styling by Habiba Sial

Project Verified organic seeds from High Mowing Seeds, or seeds from Pacific Northwest family-owned and family-operated Ed Hume Seeds. Don’t need an entire seed packet or want a head start? Select from our vegetable, herb, and flower starts and bulbs from all-local sources including Sunseed Farm, Joe’s Garden, Cascade Cuts, Windy Meadows, and Thompson’s

Greenhouse. Don’t miss the seed potatoes from Irish Eyes and our great selection of tomato plants. Last year was a tomato bonanza for home gardeners! We also carry a carefully selected supply of soil, compost, local fertilizers from Hendrikus (made in Issaquah and featured regularly on Cisco’s gardening show), and a bevy of other garden essentials.

Wondering when to plant? Check the handy Whatcom County Planting Guide from Sunseed Farm in the Winter 2015 issue of our In Season magazine. The magazine also has a list of free, local resources to answer your gardening and landscaping questions. Visit soon and get inspired to garden.

Check out these community opportunities to get gardening Whatcom Conservation District 22nd

Annual Plant Sale and Expo

Pre-Order Sale through March 16 Open Sale Saturday, March 28, 9 am–2 pm Whatcom Community College at the Roe Studio 237 W. Kellogg Road, Bellingham

Community Composting and Recycling Training This spring, WSU Whatcom County Extension is offering a four-week Master Composter and Recycler training for community members and gardeners. The class is designed for people of all levels of composting experience. Our goal is to mobilize a dedicated corps of composters and recyclers to provide education and outreach through community gardens, schools, and self-designed projects. The class meets Wednesday evenings, April through May, with Saturday field trips. Topics include the science of decomposition, small and large scale composting methods, building home compost systems, building soil, plastics recycling, and hazardous waste. To become a Certified Master Composter and Recycler, applicants must complete 30 hours of training and 30 hours of service as a Community Educator. Space is limited. Online applications and info: www. whatcom.wsu.edu Printed applications: 1000 N. Forest St., Suite 201, Bellingham Application deadline: March 31 Contact: Amberose Kelley, Master Composter & Recycler Coordinator, 360676-6736, ext. 7, a.kelley@wsu.edu

Choose from 40 different species of low-cost native, bareroot trees and shrubs along with a variety of potted perennials. Several local nursery vendors and environmental organizations will also provide plant purchasing options. Festivities include fun, earth-friendly educational opportunities, entertainment, and food. Plants can be purchased individually at the open sale. All day-ofsale purchases are first come, first served.

The plant sale promotes stewardship and conservation of natural resources. Planting native trees and shrubs can provide many positive benefits to homeowners’ property and the natural environment such as improved water quality, enhanced fish and wildlife habitat, reduction of wind and soil erosion, cleaner air, reduction of energy costs, and beautification. Proceeds support WCD conservation education programs.

Pre-order information

Plants are sold in bundles during the pre-order period. $100 minimum purchase. 50% deposit due upon pre-order placement. Pre-order pick up available Friday, March 27, 9 am–3 pm, at the site of the sale. Orders can also be picked up at the open sale on Saturday, March 28. Order forms and plant descriptions at www.whatcomcd.org or by request at (360) 526-2381 or e-mail WCD@whatcomcd.org.

27th Annual

Fairhaven Plant and Tree Sale

Saturday, March 28, 10 am–3 pm Hillcrest Chapel parking lot (corner of Old Fairhaven Parkway and 14th Street) Sponsored by Fairhaven Neighbors

Even if it’s raining, snowing, or shining (let’s hope!), it will be time to get ready for spring at the Fairhaven Plant and Tree Sale. This one-day-only community event is free to attend and offers a lush garden shopping experience, bringing a variety of local and regional plant nurseries all together in one spot. “The Fairhaven Plant and Tree Sale has been a neighborhood-sponsored

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event on the last Saturday of March for 27 years now,” said Thom Prichard, volunteer event organizer. “No matter what the weather, we hope plant and garden lovers will come out to support local vendors who in turn have come out to support Fairhaven. The prices are reasonable and shoppers will find a huge variety of plants and even garden décor items all in one spot.”

Along with expert advice from participating vendors, gardeners will find perennials, ornamentals, trees, native plants, herbs, vegetable starts, berries, bamboo, garden décor, and much more. Information (including a full listing of participating vendors) at Facebook.com/ FairhavenPlantAndTreeSale or contact Thom Prichard at 360-671-5517.

Co-op News, March 2015

Working together...

What are Community Shopping Days?

March 2015 Community Shopping Day Organization

United Blind of Whatcom County

Each year the Co-op invites organizations to apply for a Community Shopping Day (CSD). This year, organizations were selected for their service to our community in the following areas: food and sustainable agriculture; social justice, peace, and human rights; ecological issues; education; health and well being; and community health. The Co-op’s Member Affairs Committee (MAC) reviews and recommends 12 organizations, and the Board of Directors gives final approval. For more information, contact Karl Meyer at 360-734-8158, ext. 160, or karlm@communityfood. coop.

Robin Elwood, Co-op News Staff

2015 Community Shopping Day Schedule A group from United Blind of Whatcom County sing carols at the Health Support Center Festival of Trees (above). UBWC member Travis Smart happily receives a scholarship, funded by Ross and Discount Tire, from former UBWC President Gloria Riley (above right). The Braille dots in the UBWC logo spell out “ubwc” (below right). Photos courtesy of United Blind of Whatcom County

United Blind of Whatcom County (UBWC) started their Community Shopping Day (CSD) application with a statement of purpose and an appreciation of their all-volunteer organization leadership: “Our stated purpose is, through blind people themselves, to promote the economic and social welfare of blind and visually impaired people of the county by seeking their complete integration into society on the basis of equality. Through the years all leaders have been volunteers who devote many hours to foster improved communication and general welfare of visually impaired and blind people.” I learned more about the mission and experienced the volunteerism that makes UBWC effective when I spoke with Jim Turri, who recently became president of UBWC. His wife, Holly Turri, is the treasurer. Holly and her assistance dog, Sarah, were pictured in the Autumn 2014 issue of In Season magazine. Jim told me that he and Holly have both been blind since birth. Together, they raised two children. After Holly retired from NOAA, and Jim from his job at University of Maryland, they moved to Bellingham to relax and enjoy being grandparents. It quickly became clear that retirement and relaxation are very different things. Jim’s excitement about UBWC’s work and his appreciation of how technology has enlarged the options for blind and partially sighted people was infectious. In the course of our conversation we touched upon UBWC’s goals for the future, as highlighted in their CSD application. “As a group the visually impaired and blind are woefully unemployed throughout the nation, and we endeavor to learn more about employment opportunities. Visually impaired and blind people are capable of a wide variety of skills for jobs, but often opportunities are denied them. Often people who begin to lose their vision need referrals to professionals who can help them learn to cope in their home and on their jobs. Our goal is to help them make those contacts.” To that end, UBWC plans to use CSD funds to help members attend the American Council of the Blind conference in Dallas, Texas. The opportunity to experience blind-friendly technology in the exhibit hall there will be life changing for all who attend, and learning what other blind people are doing throughout the nation will be highly educational.

Co-op News, March 2015

CSD funds will also allow UBWC to take a van to the Seattle area for an informational field trip. “We’re still deciding where this year’s field trip will go,” Jim said. “Lighthouse for the Blind in Seattle produces a lot of amazing products. Even some things for Boeing, I believe. We could tour their facilities. The Air and Space museum also recently put together a special display for people with low vision or blindness. Last year, we went to Sight Connection in Northgate, which specializes in reading devices. Basically, we’re planning to take members somewhere that is educational, inspiring, and fun!” UBWC is also in the process of organizing events in Whatcom County. Last year, a Low Vision Fair in Seattle offered a great chance to learn about new technology. This fall, UBWC plans to organize a similar event here. Jim described some of the new assistive reading devices and compared them to the tech of previous decades. “I started my career on a manual typewriter,” Jim said. “Then for a long time I used an Optacon.” An Optacon scans letters on a printed page and recreates them, letter by letter, on your finger with tiny vibrating pins, allowing partially sighted and blind users to read non-Braille printed text. “In the 1970s, that was what we had. Through the 1980s, new technology kept developing. Both my wife Holly and I worked through the development of personal computers. Now, a new generation of tablets and readers is coming along, so part of our work is making the technology accessible to those who need it,” said Jim. The population of low-vision or partially sighted people is growing, as people live longer and the population ages. “Groups like ours have to reach out to more and more people. I think we all have things to teach each other, and UBWC is intended to facilitate that. I love our office space on Indian Street, but I also hope we’ll outgrow it!” said Jim. “Organizations like ours can really stretch people’s awareness, while providing resources to everyone who is involved. One thing I’ve done a few times is participate on an internet radio show which offers home repair tips for the blind handy-person. Things like changing a furnace filter, or troubleshooting plumbing projects. Those of

Contact United Blind of Whatcom County at 360-733-6714, or visit their website at healthsupportcenter.org/ubwc

Round up your purchase amount at the register and Donate the Difference to benefit the CSD organization of the month. When we all Donate the Difference, our spare change adds up to big cash. us who are blind and have experience with those skills can share them with others in that situation. At the same time, sighted listeners learn something from hearing about that experience.” Currently, UBWC holds meetings on the second Saturday of every month at the Health Support Center at 1212 Indian Street. “Anybody who wants to come by is welcome. If you are blind or have low vision, we can be a resource. If you want to know more about the issues, and the advances in technology and accessibility, we can help with information. If you want to help but don’t know where to start, we’re a good place to call!” said Jim.

1/17

Bellingham Farmers Market’s Fresh Bucks EBT Match

2/21

PeaceHealth Medical Group Pediatrics—Reach Out and Read Program

3/21

United Blind of Whatcom County

4/18

York Community Farm

5/16

The Arc of Whatcom County

6/20

Whatcom Skillshare Faire

7/18

Whatcom Humane Society

8/15

Ragfinery

9/19

Jet Oldsters/Ferndale Senior Activity Center

10/17

Dorothy Place

11/21

Wild Whatcom

12/19

KAVZ-LP FM 102.5

Volunteer Thanks The Co-op thanks all of our volunteers for their contributions. Volunteers assist with cooking classes, newsletter distribution, events, mailings, and participate in the Member Affairs Committee. Ongoing opportunities in our stores are currently full. Co-op memberowners receive one $5 coupon each time they volunteer for 1/2 hour or longer. For updates on volunteer opportunities, join our volunteer email list. Contact Karl Meyer at karlm@communityfood.coop or 360-734-8158 ext. 160.

www.communityfood.coop

Healthy Connections A Homeopathic Approach to Allergies with Monique Arsenault Monday, March 2, 6:30–8:30 pm Homeopathic practitioner Monique Arsenault offers a holistic perspective on allergies—why we manifest them and what we can do to help alleviate them safely, naturally, and permanently. This workshop provides a fun and dynamic environment in which to learn more about the body-mind connection and the psycho-spiritual aspects of health and disease. Participants will learn about classical homeopathic treatment as well as a few tips to try at home. DT • CO-OP • free

Balancing Spiritual and Financial Health with Jeremy Ferrera Tuesday, March 3, 6:30–8:30 pm Jeremy Ferrera leads an exploration of how to improve financial health while staying true to spiritual values—while many see a conflict, financial and spiritual well-being ideally complement and support each other. The class will involve values clarification exercises and guided meditation. Creating a personal financial plan is not the main scope of this course, but we will briefly touch on some basic principles of personal finance. Jeremy Ferrera is a financial consultant for Country Financial, and a Reiki instructor. DT • CO-OP • free

Detoxification/Cleansing/Fasting with Jim Ehmke, CN Wednesday, March 4, 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.

Cooking, health, and well-being classes offered by the Community Food Co-op

Get Charged Up for Fitness with Elaine Brent, MD Tuesday, March 10, 6:30–7:30 pm Learn how to charge up your diet to support your fitness goals.The success of any exercise program is linked to proper nutrition. Dr. Elaine Brent gives tips on making sure your diet is up to the task. A proper supply of vitamins and minerals is especially important for exercisers older than 40, who are getting back into exercise. She’ll cover calcium, iron, magnesium, zinc, potassium, vitamin D, vitamin C, and more. Elaine Brent is a retired U.S. Army doctor and nutritionist. DT • CO-OP • free

Signature Shellfish Dishes with Robert Fong Wednesday, March 11 or Thursday, March 12, 6:30–9 pm DT • WCC • $49 •

Natural Solutions to Workplace Back Pain with Richard Tran, DC Thursday, March 12, 6:30–7:30 pm The back is a key element in your body’s support system—and with all these interlocking parts, the back can be vulnerable to problems. Luckily, back issues (especially ones happening at the office) can be easier to resolve than you may think. Dr. Richard Tran will help you pinpoint what’s causing your pain, so you can apply the right treatment and prevent future flare-ups. Fun demonstrations will be provided and the workshop is tailored to address participants’ needs. Richard Tran is in practice at Color Chiropractic in Fairhaven. COR • CO-OP • free

Make Your Own Bloomy Rind Cheese with Mark Solomon Saturday, March 14, 1–4 pm

COR • CO-OP • $5

COR • WCC • $59

The Mexican Kitchen: Empanadas & Chiles Rellenos

How To Read Blood Test Results

with Ana Jackson Thursday, March 5, 6–9 pm COR • WCC • $39

Thriving Kids! with Carolyn Hallett Monday, March 9, 6:30–8 pm Are your kids sick a lot? Circles under the eyes? It’s not normal for kids to be lethargic, moody, constantly congested, and recurrently sick. Learn breakthrough strategies to overcome this super-susceptibility to sickness, and retool your medicine cabinet and kitchen with drug-free, wholesome solutions that will empower you to raise healthy, resilient, immune-boosted kids. COR • CO-OP • $5

with Jim Ehmke, CN Wednesday, March 18, 6:30–8:30 pm The tests are back and you have the numbers—but what do they mean? Learn how to interpret your own blood test results. Like all testing methods, the blood test has its advantages and disadvantages, its strengths and weaknesses. This will be a detailed discussion on the subject. Bring your test to class. COR • CO-OP • $5

Hypnotic Charisma with Erika Flint Thursday, March 19, 6:30–8:30 pm Learn how to increase your own natural charisma through hypnosis. This class is about feeling good inside, and charisma from the inside out. It’s perfect for stage performers, business

Full class descriptions on our website Online class registration now available

Healthy Connections Spotlight:

HC Class Legend

Elimination Diet 101

Locations:

Vibrant Veggies with Lisa Samuel Tuesday, April 7, 6–8:30 pm COR • WCC • $35 •

COR • CO-OP • $5

Brain and Eye Health

Chef’s Table

with Jim Ehmke, CN Wednesday, April 8, 6:30–8:30 pm

with Robert Fong Tuesday, March 24, 6:30–9 pm DT • WCC • $55 •

Clearing Toxic Emotions for Sound Sleep with Santosha Nobel Wednesday, March 25, 6:30–8 pm Join Certified Hypnotherapist Santosha Nobel for a discussion of the importance and impact of our subconscious and unconscious sides, and their role in sound sleep. Experience relaxation techniques, hypnotherapy, and guided imagery journeys to learn how to identify and clear old emotions and beliefs for a better night’s rest. DT • CO-OP • $5

Elimination Diet 101 with Alissa Segersten and Tom Malterre, MS, CN Thursday, March 26, 6–8:30 pm

Learn about proactive ways to enhance memory, reduce the risk of Alzheimer’s, delay the progression of macular degeneration, avoid and treat cataracts, and enhance eye health. COR • CO-OP • $5

Introduction to Qigong with Kelly Hong-Williams Thursday, April 9, 6:30–8 pm Originating in China thousands of years ago, qigong is a practice of aligning breath, movement, and awareness. Regular practice has been shown to reduce anxiety, depression, and chronic pain. This free lesson is offered in preparation for World Tai Chi and Qigong Day on April 25. Pre-registration is required, as space is limited. DT • CO-OP • free

Introduction to Qigong with Kelly Hong-Williams Monday, April 13, 6:30–8 pm See April 9 write-up for class description.

COR • WCC • $35

COR • CO-OP • free

Conscious Kids Emotional Mastery

All American Favorites

with Heather Harmony Monday, March 30, 6:30–8 pm Join counselor Heather Harmony to learn creative ways to support children in mastering their emotions. Parents and others involved in supporting children’s emotional well-being are invited to this informative class. Heather will share the techniques that have proven most useful to children and their families in her 20+ years as a counselor DT • CO-OP • $5

Japanese Izakaya with Robert Fong Tuesday, March 31, 6:30–9 pm DT • WCC • $45

The Art of Wine: Spain with Ryan Wildstar Thursdays, April 2–April 23, 6:30–8 pm

with Robert Fong Tuesday, April14, 6:30–9 pm DT • WCC • $39 •

Quelle Surprise! with Karina Davidson Wednesday, April15, 6:30–9 pm DT • WCC • $45 •

Holistic Fertility with Carolyn Hallett Thursday, April 16, 6:30–8 pm Learn how infertility may be reversed using homeopathy and natural remedies for hormonal health. Carolyn Hallett is a Board Certified Homeopath, who has been practicing since 1999. She was an attorney and changed careers when her own infertility was reversed using homeopathic medicine. DT • CO-OP • $5

COR • WCC • $119

Small Plates of the World: Spanish Seafood Tapas with Jesse Otero Monday, April 6, 6–8:30 pm COR • WCC • $45 •

See the complete Healthy Connections class schedule and descriptions for all classes at www.communityfood.coop.

Tom Malterre and Alissa Segersten

On March 26, Tom Malterre and Alissa Segersten celebrate the publication of their latest book, The Elimination Diet, with a class on that very topic. The goal of an elimination diet, to paraphrase the cover of the new Registration: CO-OP = register online at book, is to “discover the foods that www.communityfood.coop; are making you sick and tired, and click on Co-op Calendar, then click to feel better fast.” In an elimination on class title. (Need help registering? diet, you remove from your diet a set Service desk staff can guide you.) of foods that sometimes trigger allergic WCC = co-sponsored by Whatcom reactions or inhibit optimal health, and Community College, register at then reintroduce them one at a time 360-383-3200 or to establish which foods are in fact www.whatcomcommunityed.com. creating the problems. It’s really a kind of extended experiment, in which one’s own = additional fee for wine option, body is the laboratory. A surprisingly payable at class. wide range of conditions and symptoms • Please do not wear strong fragrances can be addressed by an elimination diet. to class. Tom Malterre, who is a Certified • Financial aid is available for some Nutritionist, said he discovered the value classes. For info on this, and for other of an elimination diet firsthand. “Back class questions, contact Kevin Murphy in 2004, when I was in graduate school at 360-734-8158, ext. 220, or for Nutritional Sciences, I went on an kevinm@communityfood.coop. elimination diet and found many of This newsletter is printed on 20% post-consumer waste paper with soy inks. DT = Connection Building at the Downtown store, 1220 N Forest St, Bellingham COR = Roots Room at the Cordata store, 315 Westerly Rd, Belllingham

leaders, and anyone that spends time in front of people speaking or performing. It’s also great for anyone who is curious about charisma and enjoys self-improvement. Erika Flint is a Board Certified Hypnotist and a Certified Professional Hypnotherapy Instructor.

my own health problems of intestinal issues, fatigue, joint pain, and brain fog disappeared. All of a sudden I had amazing mental clarity, no pain, and boundless energy. After I ate a burrito wrapped in a whole wheat tortilla, my symptoms came rushing back. This experience taught me that as long as I avoided certain foods, I avoided my symptoms too. It was so powerful that I had to share. I started recommending these diets to friends, family, colleagues, and nutrition clients.” Tom said he encourages most of his clients to start the elimination diet by removing gluten, dairy, eggs, yeast, corn, soy, nightshade vegetables, coffee, sugar, and alcohol. Doing the elimination diet described in the book, said Tom, takes about two and a half months. If doing without some or all of these foods for two and a half months sounds

daunting, well, that’s where Alissa comes in. As the chef and cooking instructor of the team, she has developed recipes that combine permitted ingredients in creative and surprising ways. Just reading the menu for the class provides proof that while an elimination diet may be restrictive, it can still be delicious. As we go to press, there are just a few openings in the March 26 class. Tom and Alissa will offer “Elimination Diet 101” again on May 20.

Co-op News, March 2015

Wine Notes

Riesling—the Most Noble of Noble Wines Vic Hubbard, Downtown Store Wine Manager Bone dry, off dry, medium sweet, sweet, and dessert sweet—riesling offers something for the full range of wine drinkers and wine drinking occasions. In terms of flavors, riesling may be the most prolific of wine grapes, offering copious mineral flavors, fruit, and natural fruit acidity. Hampered by cryptic labels that can be confusing to consumers and rarely offer a hint of the sweetness of the wine, riesling is often overlooked and underappreciated by wine consumers. It’s time to raise a glass to one of the most noble of noble wines. We’ve assembled a selection of rieslings that offer hints of the diverse pleasures this varietal can offer. Try them at special prices throughout the month.

Saviah “The Jack” Riesling, 2013 Columbia Valley Washington. $8.99

The Washington wine industry was basically founded on riesling. Most of the initial commercial plantings of wine grapes in the Yakima Valley 50 years ago were limited to riesling. This was a game changer for the future of Washington wine. Not only did riesling thrive in the region, it made a great entry-level wine that introduced a largely unfamiliar population to the wine-drinking culture. Led by iconic Washington producer Chateau Ste. Michelle, the rieslings of

Columbia Valley began to make a name for Washington wines around the world. This wine from Walla Walla-based producer Saviah evokes the heritage of Washington riesling going back to the original bottlings. It’s a bountiful and generous wine, just like the Columbia Valley of Southeast Washington. It incorporates impressions of Northwest tree fruits like peaches, apricots, apples, and pears. This is a rich wine with the sweetness of ripe fruit. Its frame of tangy acidity keeps the sweetness in check delivering a long, lush, and balanced finish.

Milbrandt ‘The Estates’ Ancient Lakes Riesling 2012, Washington. $15.95

Over time winemakers have homed in on the most ideal sites in the state for this varietal. Among the best is considered to be the Evergreen Vineyard in the Ancient Lakes Region not far from the Gorge Amphitheater in Central Washington, the origin of this wine. The higher elevation, somewhat cooler climate of this area, and soils rich with volcanic basalt and caliche (a hard pan layer of calcium carbonate) give the wines from this vineyard the sought-after mineral qualities of the best rieslings. This wine wouldn’t be described as an entry-level riesling. It is bone dry with bracing crystalline acidity, not a wine to be served casually as a summer deck wine. Serving this wine

The Kühn wine estate, Reingau, Germany (above). Peter Jakob and Angela Kühn in the winery tasting room (right).

with the right food is the key; it not only takes the wine to another level, but embellishes the food as well. There may be no better pairing than the Milbrandts’ recommendation of grilled shrimp with spicy jalepeño ginger marinade (see milbrantvineyards.com for the recipe). Try with spicy food, especially Indian or Thai, also good with shellfish and other Northwest seafood.

Peter Jakob Kühn, Jacobus Riesling Trocken 2013. Reingau, Germany. $19.95

Peter Jakob Kuhn is the 11th generation family owner of this vineyard and winery founded in about 1700 in the heart of Rhine wine country. Today

Peter and Angela Kuhn work alongside their three children, continuing the tradition. They have been certified biodynamic-organic since 2004. This is a superb example to highlight the intense minerality of the wines from this region. The quartzite and shale-rich soils come through especially well in the transparency of this trocken (dry) style wine. Wines from this area have a reputation for aging many years, even decades. This wine is no exception; its tremendous acidity will certainly help. Versatile with food, try this wine with spicy German sausage for a real treat.

Simply Divine—Seasonal Comfort Food Spring vegetables will soon arrive in the Co-op produce department. Until then, try these recipes that make hearty end-of-winter vegetables really shine. We love this mushroom soup recipe that punches up the flavor with smoked paprika (available in our bulk spice departments) and doesn’t rely on a heavy infusion of cream. For the perfect accompaniment, roast your favorite seasonal vegetables and voila—dinner is on the table!

Mediterranean Roasted Vegetables Robin Asbell Total time: 1 hour. Servings: 4

Hungarian Mushroom Soup Co+op, stronger together Total time: 45 minutes; 20 minutes active. Servings: 4 2 tablespoons olive oil 2 cups diced yellow onion 1 cup diced green bell peppers 2 tablespoons minced garlic 1 pound cremini mushrooms, sliced 1 1/2 teaspoons smoked paprika 1 1/2 teaspoons Hungarian paprika 1 1/2 teaspoons dill 4 tablespoons all-purpose flour 4 cups vegetable broth Salt and black pepper to taste 1/2 cup sour cream 2 tablespoons lemon juice

minutes and season with a pinch each of salt and black pepper. 5. Remove from heat and slowly stir in the sour cream and lemon juice. Serve warm.

1. Heat the oil in a large pot over medium heat. Add the onion and green peppers and sauté for 10 minutes until soft. 2. Add the garlic and mushrooms and cook for another 5 minutes. 3. Add the paprika, dill and flour and stir for 1 to 2 minutes until flour is absorbed. 4. Stir in the broth and bring to a simmer. Simmer the soup for 15

Nutritional Information Per Serving: 257 calories, 14 g. fat, 16 mg. cholesterol, 180 mg. sodium, 29 g. carbohydrate, 6 g. fiber, 7 g. protein

Serving Suggestion Earthy and hearty, this soup pairs well with roasted vegetables, meats, game and sausages, and stands up to dishes with assertive flavors. Make it a one-pot meal by adding your favorite cooked protein or pasta.

Reprinted by permission from StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www.strongertogether.coop.

Roasted vegetables are easy to throw in the oven on your day off, maybe while you vacuum or read a good book. These veggies are very versatile—toss them with pasta, top a pizza, stir into soup, stuff a sandwich or wrap, or toss with vinaigrette for a salad. 1 large red onion, cut into wedges 1 large red pepper 1 large green pepper 2 medium zucchini 1 medium sweet potato (or 1 lb green beans or 8 oz mushrooms) 2 tablespoons extra virgin olive oil Coarse salt 1. Preheat the oven to 400 degrees F. 2. Cut all the vegetables into 3/4-inch wide pieces and put in a large roasting pan, drizzle with olive oil and sprinkle with salt. Cover the pan with foil and roast for 20 minutes, then uncover and roast for 20-30 minutes more, until the sweet potato chunks are tender when pierced with a paring knife. The veggies should be soft and sweet. 3. Cool on a rack, then divide into servings to keep in the fridge for a week or the freezer for about 3 months.

4. Serve hot or at room temperature or toss with pasta, top a pizza, stir into soup, stuff a sandwich or wrap, or toss with vinaigrette for a salad. Tips & Notes Change up this recipe easily based on the veggies in season, when they’re usually the most budget-friendly. Some ideas: Winter—potato, sweet potato, winter squash Spring—radishes, asparagus, mushrooms, baby carrots Summer—green beans, onion, pepper, zucchini, eggplant, tomatoes (cherry or grape) Fall—beets, broccoli, carrot, cauliflower, potato, sweet potato, turnip, winter squash, rutabaga, Brussels sprouts Nutritional Information Per Serving: Calories: 138, Fat: 63 g, Cholesterol: 0 mg, Sodium: 8 mg, Carbohydrate: 17 g, Dietary Fiber: 4 g, Protein: 3 g Recipe by Robin Asbell, also available at StrongerTogether.coop. Find more recipes and information about your food and where it comes from at www. strongertogether.coop.