PORT RENFREW
$265,000 29-6340 Cerantes Rd. Bunk-shed w/ loft bed. Space for 40ft recreational vehicle & Moorage for boat up to 24ft.
SOOKE
$299,900 Older singe wide mobile on 35 of an acre, steps to Kemp Lake Nice and quiet area with nature at your front door
SOOKE
$344,000 2 bed/2 bath waterview home with new kitchen, bathrooms, flooring, windows and more Freshly painted inside and out
$450,000 Beautiful 5+ acres of forested land with seasonal pond 238 sq/ft tiny home with rainwater system & composting systems on site
PORT RENFREW
SOOKE
MALAHAT
$390,000 201-1991 Kaltasin Rd. 2 bedroom, 1 bathroom top floor corner unit in desirable Oceanfront Complex, “Beachcomber Estates”.
$399,900 B4-920 Whittaker Rd. Private 3 bed, 2 bath double wide with tall hedge, workshop and shed.
PORT RENFREW
$635,000 7290 Mugford’s Landing South/West facing 0.32 acres of sunny days and perfect sunsets at the exclusive Erinan Estates.
$999,900 252-6596 Baird Rd. 4 bed, 3 bath oceanfront vacation rental cottage with spectacular views of the west coast ocean views!
SOOKE
$749,000 Over 2500 sqft two level home with walkout basement and separate 1100 sq ft shop with carport and attic
THE HOUSING MARKET IS MOVING FAST—DON’T
SOOKE
$649,900 8-9855 Resthaven Dr. 2 bedroom, 2 bathroom townhouse with gas fireplace, new appliances, laundry upstairs, skylights.
$665,500 37-6574 Baird Rd. Fully furnished 2 bedroom, 1 bathroom private cottage with Hot Tub Evenings and a friends Bunkie.
$999,000 2016 Stone Hearth Ln. 5 bed, 4 bath 2022 home for when only the best will do. 1 bed self-contained legal suite.
$1,449,900 3765 Otter Point Rd. PRIVATE! Two Homes! PLUS Studio, Workshop, RV Trailer, Playground, 50 Chickens with Coop.
$299,900 11-2670 Sooke River Rd. 3 bedroom, 1 bathroom double wide mobile home with rear yard overlooking the forested riverside. DUNCAN
SOOKE
$1,088,000 2020 Stone Hearth Ln. 5 bed, 4 bath brand new home with awesome 2 bed suite in ultra-convenient Sooke core location!
$1,424,000 6273 Derbend Rd. PRIVATE! Birds eye view of Sooke River & Basin! .67 acres beside Sooke River Bridge. Grassy picnic area on river.
SOOKE
$1,425,000 2750 Seaside Dr. 3 bed, 3 bath oceanfront home with ocean views and wood burning fireplace.
SOOKE
SOOKE
$1,999,999 1743 Maple Bay Rd. 4 bedroom, 2 bathroom home on a stunning walk on LAKEFRONT!!
$3,150,000 2465 Blackfish Rd. 2 bedroom, 2 bathroom home on oceanfront acreage and expansive ocean views.
Farming is a GREAT WAY OF LIFE! With today's technology you can have it all on this family farm Circa 1930 Farm House on 39+ pristinacres Potential for expansion of existing farm that allowing for numerous ventures Combined with gentle southern slopes and warm breezes, this is a perfect location for livestock & crops Present use mixed farm; main crop is blueberries. Also have a small herd of Black Angus cattle, laying hens and board horses. The farm store sells blueberries, pies, jam, and some fruits and vegetables. This is a great multifamily purchase opportunity Make this property your dream come true; on one of the best blueberry farms on southern Vancouver Island! The Sweet Pickins Farm Price includes crops and Business plus all out buildings; Store/Shop 30X20, Covered Patio 20x8, Walk-in-Cooler 7X11, Garage 25x28, Freezer Room 18x9, Caretaker 12x9, Barn 70x40, Equipment Garage/Horse Stalls 52x41, workshop/Wood shop/Horse Stalls/ Garage 70x40, farm hand accommodation
$3,500,000 6797 Grant Rd. Great Commercial Property! CTC Zoning. 1.71 acres! Short Walk To All Amenities.
2023 is going to be an exciting and eventful year for our Country Grocer family.
On Feb. 14, we announced that our family of seven stores will be growing to 11 with the acquisition of the four 49th Parallel locations in Duncan, Ladysmith, Chemainus and Cedar. We are thrilled!
The Richmond family has proudly served Vancouver Island since 1977 with their Island-owned-and-operated grocery stores, so this is such a great fit for us.
We will carry on the tradition of being an independent grocery chain.
The most-asked question we’ve received is whether the current 49th Parallel team members will stay on with us and the answer is yes! We’ll be counting on them and their expertise to make the transition as seamless as possible!
We wish the Richmond family all the best in their retirement, and be sure to tune in to our social media channels as we update everyone on the progress.
With 49th Parallel’s founders retiring, Country Grocer adds four new stores
RECIPES – PAGE 16
Vietnamese-style turkey meatballs
Lemon butter asparagus
Fresh mango salsa
ON THE COVER
The Richmond family, from 49th Parallel, with the Country Grocer family
Editor Jennifer Blyth
jennifer.blyth@blackpress.ca
Group Publisher Michelle Cabana
Publisher
Randi Page randi.page@blackpress.ca
Advertising Sales
Limara Yakemchuk
Katharine Brynjolfson
Production
Lily Chan Circulation
250-480-3285
Family-owned and operated Country Grocer purchases the four 49th Parallel stores from retiring Richmond family owners
BY JENNIFER BLYTHThe Country Grocer family has grown by four.
The Island-grown Country Grocer and its Island Independent Buying Group purchased the four Cowichan Valley-area 49th Parallel stores Feb. 20, following the retirement of 49th Parallel founders Wayne and Harmina Richmond.
Joining the Country Grocer family are stores in Ladysmith, Chemainus, Cedar and Duncan.
As part of the succession plan for 49th Parallel’s Richmond family, the sale represents the unification of two local, family-run and community-focused grocery retailers.
“The Richmond family would like to extend our sincerest thanks to our loyal communities where we operate, and to the entire 49th Parallel grocery team for their enduring commitment to quality and service over the past 46 years,” says Peter Richmond, 49th Parallel President and CFO. “We are delighted to see the business become part of a bigger, multi-generational, family-operated grocery business with similar family and community values as 49th Parallel grocery. Country Grocer is the ideal ownership group to keep the independent voice alive and well here on Vancouver Island.”
Wally Large, Country Grocer co-founder, says the team is thrilled about the acquisition, and looks forward to working with everyone on the 49th Parallel team.
All staff from the four stores will join the Country Grocer family. In addition, Peter will stay on for several months to assist with the transition, and sister Kathy will continue in an operations role with Country Grocer.
“Our ownership team has an incredible amount of respect for the Richmond family and the amazing job they have done serving the communities that they operate in,” Wally says.
“Much like the Richmond family business,
Country Grocer’s operations had humble beginnings in 1984 here on Vancouver Island, and today is operated by a multi-generational ownership team who will be dedicated to continuing the legacy of quality service to these communities for years to come.”
The four 49th Parallel locations collectively comprise more than 80,000 sq. ft. of grocery retail space and employ more than 380 team members. They’ll join Country Grocer’s stores in Greater Victoria (Saanich and Esquimalt), Salt Spring, Cobble Hill, Lake Cowichan and Nanaimo (Bowen Road and Chase River).
A key factor in the sale was Country Grocer’s community-minded approach
The fit with Country Grocer is just perfect – family to family ... (and) after 46 years, Mom and Dad will be able to see it from start to finish.”
– Peter Richmond
and Island roots, says Peter, whose parents Wayne and Harmina founded 49th Parallel in 1976.
“It hasn’t been an easy decision for the family, but after 46 years, Mom and Dad will be able to see it from start to finish,” he reflects.
Peter and sister Kathy have grown up in the business, but with the ‘next generation’ of the Richmond family happily pursuing other careers outside the grocery industry, it was time to look at alternatives.
“The fit with Country Grocer is just perfect – family to family and filled with mutual respect,” Peter says, noting that dad Wayne started in the business with Rob Large. “And when I was 14, Wally Large was my boss!” he laughs.
“We’re excited to see a family-run, independent grocer get bigger and stronger.”
Beyond the family connection, Country Grocer’s commitment to its team and community were also key for the Richmond family, Peter notes.
And, sharing similar beliefs in giving back,“we know they’ll carry on the legacy in the community.”
Tyler Large, Country Grocer’s North Island Operations Director and one of the second-generation of the company’s leadership team, agrees.
“This was the right fit for our customers and the right fit for us,” Tyler says.
“It’s been 11 years since we added the
Bowen Road store, so when the opportunity came to welcome four new stores that were already so complementary to our own, we knew it was the right decision.”
With the transition underway, the leadership teams at the 49th Parallel stores are working with suppliers and the Island Independent Buyers Group – the Country Gro-
cer-owned warehouse serving all its locations. As always, they and their Country Grocer counterparts are happy to hear from you as to programs and products you’d like to see!
You’ll find a convenient form online at countrygrocer.com or check in with Customer Service at your local store.
1984
Wally Large and Henry Zwynenburg open Food Country in Nanaimo
2001
Island Independent Buying Group warehouse expands to 45,000 sq. ft.
2005
A brand new Village Market opens in Lake Cowichan
2023
1985
The Ganges Village Market opens on Salt Spring Island
2000
The Royal Oak store relocates to a bigger new space
2008
Stores unite under Country Grocer banner; 46,000-sq.ft.
Chase River store opens in South Nanaimo
Country Grocer welcomes 4 new stores from the 49th Parallel family: Duncan, Chemainus, Cedar and Ladysmith
1986
Joanne & Pete Pimlott open Village Market in Lake Cowichan; Peter Cavin, Mark Wilson and Brett & Jody Large open Esquimalt Plaza Foods
1999
The Cobble Hill store opens under the Country Grocer banner
2009
Grand re-opening of renovated stores in Esquimalt and Salt Spring
2014
Country Grocer celebrates 30 years!
1997
1987
The Victoria group opens a second store in Victoria’s Royal Oak neighbourhood
Nanaimo & Victoria groups create the Island Independent Buying Group, with its warehouse in Chemainus
2012
Brand new Nanaimo Country Grocer opens at Dufferin Crescent
2013
Country Grocer launches the first issue of Friends & Family magazine
Sometimes happy accidents can be life-changing. So it was when Manitoba dairy farmers Albert Gorter and Chelsea Enns happened to tour Little Qualicum Cheeseworks while on a visit to Vancouver Island.
Fast-forward a few years and as the two were looking for an opportunity to explore the processing side of the dairy
business, they learned Little Qualicum’s owner was planning to retire. Not only could they see their own dream fulfilled, but the Island company that had delighted cheese lovers since 2001 would continue to thrive.
“We had always wanted to diversify our dairy farming, getting more into the processing. It’s more self-sufficient and closes the loop,” Chelsea says. “We knew we had good-quality milk, but how do we take the next step?”
That step came when the Cheeseworks became available, and after selling their shares in the family farm in Manitoba, the young family moved west, with Albert managing the mixed herd of more than 50 grass-fed cows and Chelsea handling the cheeseworks, along with the many team members who stayed with them following the transition.
“Right from the start, it felt great here. Everyone was super welcoming and excited for us to be here and for what the future would hold for Little Qualicum Cheeseworks,” Chelsea says. “Albert grew up on the family farm – that’s his passion – and I’m looking after the cheeseworks. We couldn’t do it without each other.”
Little Qualicum Cheeseworks was founded in 2001 by Clarke and Nancy Gourlay, who, after a career in humanitarian aid and development, moved to Vancouver Island to explore their dream of making Swiss-style artisan cheese. From their start with a handful of cows on a rented farm, making cheese in a renovated school-portable, they later purchased the 88-acre Morningstar Farm in French Creek, a heritage farm between Parksville and Qualicum Beach. Little Qualicum Cheeseworks had found its permanent home.
Today, Albert and Chelsea, with youngsters Rory and Willa, continue the vision the Gourlays started – not only to make delicious cheese, but to welcome the community to the farm for that agriculture experience.
Visitors are welcome to enjoy a self-guided tour of the farm, watch the live stream – no pun intended – of the robotic milker, a voluntary milking system, and interact with the calves and farm animals including sheep, goats and rabbits. You can also try also Canada’s first “milk on tap” dispenser, and watch the cheese-making through the windows from an outside deck. Next, stop by the farmgate store, where you’ll find a wide range of artisan cheeses along with specialty local foods, gifts, baked goods and an espresso bar.
What’s next for Little Qualicum Cheeseworks? We’re always trying out new things and doing little improvisations that we’ll have available here in the shop, Chelsea says. “We’re also working on a few new products for the coming year and trying to get out to more restaurants and events.”
Looking ahead to the spring and summer season, more help is always needed around the shop, especially once ice cream season arrives, she says, encouraging locals to get in touch! “We’re also looking forward to opening the café for the summer season this year.”
In the meantime, look for a full range of Little Qualicum Cheeseworks products in your Country Grocer deli case.
Morningstar Farm and Little Qualicum
Cheeseworks are located together in French Creek, north of Parksville at 403 Lowry’s Rd. Open Tuesday to Sunday year-round, visit from 10 a.m. to 4 p.m.
You can also call ahead to order a “Free Ranger” charcuterie box to round out your experience.
Learn more online at cheeseworks.ca
Spring is one of my favourite seasons. It’s a fresh start for all the gardening possibilities you can imagine and anticipate for the growing year ahead. It’s when you can put into practice the lessons learned and successful techniques you’ve cultivated along the way.
There’s something so satisfying about “spring cleaning” in the garden. I look forward to tackling the spent perennials, collecting fallen branches, and doing a good tidy-up.
I’ve adopted the practice of doing as little clean up in the fall as possible. Sure, I gather up fallen leaves but they remain as mulch on the garden beds. I allow late-blooming perennials to stay put and go to seed for the benefit of the birds who snack on them and the beneficial bugs who use their hollow stems to over-winter in a safe place. This creates more work in spring but I find that I have that renewed enthusiasm and energy that was beginning to fade at the end of last season, so it’s not so bad. I take this time to assess the entire yard, look for areas that need repair, tend to dull tools, clean pots for reuse, stock up on soils, and really set myself up for success.
Once the garden/yard has been cleaned up, it’s ready for new plantings of annuals, veggies, perennials and such...depending on the weather, of course.
es or string.
For a shady balcony, leafy green veggies such as chard, kale, lettuce, spinach and green onions would do well. For bursts of colour, lean towards Coleus for amazing foliage or Impatiens for endless summer blooms.
Be careful with watering in a shady spot though – to prevent yellowing and rot you must wait until the soil is dry before drenching, let the water run freely through, and wait until the soil is dry again before the next watering.
Spring is one of my favourite seasons. It’s a fresh start for all the gardening possibilities you can imagine and anticipate for the growing year ahead. ”
It’s important to avoid getting too eager and putting out heat-loving plants too soon.
If your garden space is a balcony or patio, you’re limited on room but that doesn’t mean that you can’t have an abundance of blooms or harvests of fruits and veggies.
Create a “garden space” by utilizing various pot sizes and shapes, combination planting and growing vertically with trellis-
If your spot receives four to five hours of morning sunshine with dappled shade in the afternoon you’d do well with veggies like peas, beans, root vegetables, broccoli and most herbs. The selection of flowering plants really opens up in this environment and would favour most summer-flowering annuals, so bring on the colour!
For full sun areas that receive six to eight hours of sunshine each day, peppers, tomatoes, blueberries, strawberries and cucumbers will thrive. Most blooming annuals can tolerate such conditions however you may find yourself watering constantly and fertilizing more often, just to keep them happy. In this case, I would opt for low-maintenance sun-loving plants such as succulents and cacti or even some sub-tropical beauties such as a Canna Lilies or Hibiscus.
Get out and grow with Country Grocer!
Seven Island grocers have come together to raise funds for vital equipment that will provide earlier cancer diagnosis and tailored treatment solutions for people here on Vancouver Island.
The Go Beyond Belief campaign will raise much-needed funds to purchase head and neck scopes – diagnostic tools used to assess patients for cancers of the nose, mouth and throat – and help clinicians develop tailored treatment plans.
The scopes provide access to places you can’t usually see, explains William Litchfield, Executive Director, Vancouver Island, for the BC Cancer Foundation.
“Using the scopes, clinicians can tailor treatment with greater precision, monitor how treatment is going, see if there’s anything they need to do, and make sure they’re on the right track,” William says.
The Go Beyond Belief campaign aims to add an additional scope to equip a third treatment room, increasing the number of patients who can be seen, and replace several outdated scopes BC Cancer currently has here on Vancouver Island, improving patient care, William says.
“Every new iteration of the equipment is so much better,” he says. “The more effective the scope, the better understanding the BC Cancer team has of where the tumours are, and how to create a personalized plan.”
Through March 21, Country Grocer shoppers can show their support – and add a little spring colour to their home – with the purchase of a potted cyclamen or gerbera daisy at Country Grocer’s seven Island stores, as well as their newly added four 49th Parallel stores. Fairway Markets, Red Barn Market, Thrifty Foods, The Root Cellar and Tru Value Foods stores are also participating in the program.
For every plant sold, $2.50 will go directly toward purchasing vital equipment for those facing head and neck cancer on Vancouver Island.
“This is just such an exciting project, to have all the grocery partners come together because this is something the community needs. We’re just so grateful for all of these partners,” William says.
With the public’s help, the BC Cancer Foundation can update this vital equipment, ensuring the BC Cancer team has the latest and most effective tools for precision cancer care. Together, we’ll bring leading-edge care and access to patients on the Island, and across the province.
Learn more and support the coalition at bcancerfoundation.com/grocers or call BC Cancer Foundation, Victoria at 250-519-5550.
This is just such an exciting project, to have all the grocery partners come together because this is something the community needs. We’re just so grateful for all of these partners ”For every four-inch potted cyclamen or gerbera sold during the Go Beyond Belief campaign, $2.50 will go directly toward purchasing vital equipment for those facing head and neck cancer on Vancouver Island. JENNIFER BLYTH PHOTO
Support BC Cancer’s next breakthroughs in research and care on Vancouver Island.
From March 1-21, $2.50 of every potted gerbera or cyclamen sold will go directly toward purchasing vital equipment for those facing head and neck cancer on Vancouver Island.
Buy now and help improve early detection for cancer patients in our community.
Lean more and support our coalition at bcancerfoundation.com/grocers
MARCH 1
MARCH 1 – MARCH 21 2023
Support BC Cancer’s next breakthroughs in research and care on Vancouver Island.
From March 1-21, $2.50 of every potted gerbera or cyclamen sold will go directly toward purchasing vital equipment for those facing head and neck cancer on Vancouver Island.
From March 1-21, $2.50 of every potted gerbera or cyclamen sold will go directly toward purchasing vital equipment for those facing head and neck cancer on Vancouver Island.
Buy now and help improve early detection for cancer patients in our community.
Buy now and help improve early detection for cancer patients in our community.
Support BC Cancer’s next breakthroughs in research and care on Vancouver Island.
From March 1-21, $2.50 of every potted gerbera or cyclamen sold will go directly toward purchasing vital equipment for those facing head and neck cancer on Vancouver Island. Buy now and help improve early detection for cancer patients in our community.
The Beyond Belief campaign will activate local BC Cancer experts, advance cutting-edge innovation and accelerate accessibility to world-class care for every British Columbian.
The Beyond Belief campaign will activate local BC Cancer experts, advance cutting-edge innovation and accelerate accessibility to world-class care for every British Columbian.
Learn more and support our coalition at bcancerfoundation.com/grocers
Lean more and support our coalition at bcancerfoundation.com/grocers
Lean more and support our coalition at bcancerfoundation.com/grocers
Call BC Cancer Foundation, Victoria: 250-519-5550
Call BC Cancer Foundation, Victoria: 250-519-5550
The Beyond Belief campaign will activate local BC Cancer experts, advance cutting-edge innovation and accelerate accessibility to
The Beyond Belief campaign will activate local BC Cancer experts, advance cutting-edge innovation and accelerate accessibility to
Find flavourful, nutrient-dense ground bison from Alberta’s The Craft Butcher in the freezer at your Country Grocer, waiting to be transformed into delicious dinner ideas for your table.
From straight-up orange juice to the oh-so-Canadian ‘Taking Care of Business’ – a tasty blend of apple, spinach, cucumber, celery, lemon and ginger – the Vancouver-based Chasers’ fresh-pressed juices are crafted from all-natural, fresh ingredients with no added sugars or preservatives.
Whether you’re topping your salad or your fries, you won’t go wrong with delicious cheese! Take your greens or appies to the next level with these cubes of Greek-style ripened soft cheese, flavoured with oil, herbs and spices. For a richer indulgence, craft your own poutine with tangy cheese curds from Paradise Island, right here on Vancouver Island!
Love cheese but not the milk that goes into making it? Meet three vegan varieties, perfect for snacking, sandwiches or as the perfect ingredient for your favourite savoury dish. From Vitalite comes a selection of dairy-free, plant-based shredded and sandwich cheeses, and from cheesemaker Babybel?
A familiar and perfectly snackable peel-and-eat treat .
Proof that gourmet treats needn’t be bad for you – or in this case, your pet! Locally made in Victoria, these organic goodies from For the Love of Dogs and Cats offer all the taste your pet loves.
Looking for a simple side for tonight’s dinner? Arbutus Farms Kitchen has the perfect solution: Smash ‘ems. The fully cooked roasted nugget potatoes are packaged with tasty ingredients like rosemary, caramelized onion and roasted garlic, or roasted tomato and garlic – ready to be crisped up in the frying pan and served in minutes!
Serves 4
High protein, high flavour and quick to put together – a perfect mid-week meal!
Meatballs:
30 g crustless white bread, cut or torn into pieces (approx. ¾ cup bread cubes)
45 ml (3 Tb) water
15 ml (1 Tb) brown sugar
30 ml (2 Tb) minced green onion
30 ml (2 Tb) minced cilantro stems
15 ml (1 Tb) minced fresh lemongrass
15 ml (1 Tb) fish sauce
¼ tsp cayenne
¼ tsp salt, or more, to taste
500 g ground turkey thigh
Dipping Sauce:
30 ml (2 Tb) fish sauce
30 ml (2 Tb) brown sugar
30 ml (2 Tb) water
30 ml (2 Tb) fresh lime juice
hot thai chilis, sliced
METHOD
Preheat oven to 400°F. Cover a baking sheet with parchment paper.
Combine the bread and water in a large bowl and mash to a paste. Add the brown sugar, green onion, cilantro, lemongrass, fish sauce, cayenne and salt. Mix until thoroughly combined. Add the ground turkey and mix well, using your hands if necessary, until evenly mixed.
With wet hands, roll turkey mixture into golf-ball-sized meatballs and place on tray. You should have about 15 meatballs. Place tray in the oven and roast until the meatballs are browned slightly and their juices run clear. Their internal temperature should register 165°F on an instant-read thermometer.
To make the dipping sauce, combine all ingredients in a small bowl and stir to dissolve sugar. Taste to adjust, adding more lime juice, if desired.
Serve meatballs warm with dipping sauce, sliced cucumbers, thin carrot sticks and lettuce. These are great with rice noodles to make a full meal.
Serves 4
A perfect recipe to bring out the best in this springtime treat!
INGREDIENTS
454 g (1 lb) asparagus, tough ends snapped off 22 ml (1½ Tb butter)
Finely grated zest of ½ lemon
1 ml (¼ tsp) salt
1 ml (¼ tsp) freshly ground pepper
Juice of ½ lemon
METHOD
Preheat oven to 400°F. Cover a baking sheet with parchment paper.
Melt the butter and lemon zest together, either in a small pot on the stove or in a microwave-safe dish in the microwave.
Place the trimmed asparagus spears in a large bowl. Sprinkle with salt and pepper, drizzle with the lemon zest-butter mixture, and toss well to combine. Spread asparagus on the parchment-lined tray and place in the oven. Roast for 7 to 10 minutes, until crisptender.
Transfer asparagus to a serving platter and sprinkle with the fresh juice from ½ lemon. Serve immediately.
Serves 4 to 8
This salsa is easy to make, beautiful to look at and so much more delicious than bottled salsa!
INGREDIENTS
2 large, ripe Ataulfo mangos (these are better for salsa because they have no strings)
2 to 3 large ripe tomatoes, cored, seeded and diced small – about 250 ml (1 cup)
½ red onion, peeled and diced finely, almost minced
3 jalapenos, seeded and minced
180 ml (2/3 cup) finely chopped fresh cilantro
5 ml (1 tsp) salt, or to taste
45 to 60 ml (3 to 4 Tb) freshly squeezed lime juice Optional – 30 ml (2 Tb) freshly squeezed orange juice
Prepare the mango by cutting the two large sides off the flat pit, then peeling and dicing these small. Peel the remaining edges of the mango, cut off the two remaining strips of mango, and dice these small. You’ll end up with about about 500 ml (2 cups) of diced mango.
Place the diced mango in a medium bowl along with all other prepared ingredients. Mix well to combine.
Let sit for about 5 minutes before tasting to adjust the flavours. Your salsa may need more salt, or lime juice, or if your mangoes weren’t ripe enough (heaven forbid), you can add a pinch of sugar.
Eat and enjoy! Tortilla chips, tacos, quesadillas, bean soups, eggs and also Vietnamese and Thai snack foods are all amenable to this awesome salsa.
By winter’s end, I’m absolutely craving fresh green vegetables and bright flavours. I want foods that taste of spring and spark an appetite jaded by rich winter meals.
I’m talking asparagus, radishes, chives, citrus – refreshing, bright and new.
I hope you’re with me.
For this reason among many, we are blessed to live on Vancouver Island. Our sub-Mediterranean climate allows for a longer growing season and earlier harvest of the freshest new vegetables. Right now, we can be enjoying a meal of locally grown lettuces, spring greens and baby greenhouse-grown vegetables.
However, we still need to rely on imports, of which mangoes are my favourite spring treat. Luscious yet light, mangoes can been added to both sweet and savoury recipes to brighten the flavour with both sweetness and acidity.
The theme of fresh spring flavours was on my mind as I picked and tested the recipes for this issue. Tender Ataulfo mangoes, used in a spicy salsa, can be eaten as a snack with tortilla chips or as an enhancement to tacos, chili or quesadillas. Asparagus, treated simply with butter and lemon, at their springtime best – not overdone, only enhanced. Finally, Vietnamese-style turkey meatballs, which pack a lot of a flavour into a lower-fat meatball, and are typically served with lettuce, fresh raw vegetables and a super-refreshing sweet-salty-sour dipping sauce.
All of these recipes are simple, produce-forward, with bright, spring-inspired flavour profiles. I hope you love them.
One of my goals as a chef and culinary instructor is to help people find their joy and inspiration in the kitchen, whether for the first time or after losing their cooking spark. To that end, I focus on teaching about key techniques, ingredients, and kitchen hacks that can bring that spark back, or help cooks feel more confident and comfortable making a meal.
I try to take away arbitrary rules and emphasize only what is important, both in terms of kitchen skills and kitchen joy.
This spring, more than ever, my focus is on simplicity, both in technique and preparation, without loss of flavour.
I believe that ingredients should speak for themselves; that their freshness and seasonality should shine through, without costing the cook a lot of time in the kitchen. Spring is for soaking up the gentle sunshine and working in the garden, not necessarily for elaborate cooking projects.
Plans are in the works for the next season of Cookin’ on the Coast, which will air in September on CHEKTV and their streaming app, CHEK+.
I have been working on recipes, planning menus, reaching out to suppliers and farmers, in keeping with this year’s winning theme of ‘Travel by Plate’ (‘Fresh Food Fast’ was a close runner-up, so I’ll be incorporating that as much as I can as well).
I hope to improve upon last season and showcase new producers local to our beautiful Island. Much like last season, the show will be a celebration of Vancouver Island, with a focus on learning the key techniques that make for delicious food at home. . . because the more you learn, the better it tastes!
“I believe that ingredients should speak for themselves; that their freshness and seasonality should shine through, without costing the cook a lot of time in the kitchen. ”
Gut health is often overlooked, but it’s essential for overall well-being.
The gut is home to trillions of microorganisms, collectively known as the gut microbiome, which play a crucial role in digestion, immunity and even mental health.
By keeping your gut healthy, you can improve your overall health and well-being in a variety of ways.
One of the most important benefits of a healthy gut is improved digestion. When the gut microbiome is balanced, it can break down food more effectively, leading to better absorption of nutrients. This can help prevent nutrient deficiencies and promote healthy weight management.
A healthy gut also helps regulate the immune system and can reduce the risk of chronic diseases, such as diabetes and heart disease.
Another benefit of a healthy gut is improved mental health. The gut and brain are connected through a network of nerves, hormones, and immune cells, known as the gut-brain axis. This means that the health of your gut can affect your mood, anxiety and overall mental well-being.
So, how can you improve your gut health? Here are some small steps you can take to get started:
1 Eat a variety of fruits and vegetables. These foods are high in fiber, which helps feed the beneficial bacteria in your gut.
2 Incorporate fermented foods into your diet. Foods such as yogurt, kefir, sauerkraut and kimchi are rich in probiotics – live bacteria that help maintain a healthy balance in your gut.
3 Limit processed foods and added sugars. These foods can disrupt the balance of bacteria in your gut and lead to inflammation.
4 Stay hydrated. Drinking enough water is essential for digestion and can help prevent constipation.
5 Get enough sleep. Sleep plays an important role in gut health and a lack of sleep can disrupt the balance of bacteria in the gut.
6 Reduce stress. Chronic stress can disrupt the balance of the gut microbiome, so try to find ways to relax and unwind that work for you. Often, a few deep breaths before and throughout a meal can help bring your body into a “rest and digest” state.
Remember, it’s not about perfection, but rather taking small steps towards a healthier gut. It’s important to note that everyone’s gut is unique and what works for one person may not work for another. Listen to your body and make adjustments as needed. Small changes can lead to big results. Start by incorporating one or two of these steps into your daily routine, and see how it makes you feel.
Fermented foods such as yogurt,
4911 Wellington Rd, Nanaimo 250-758-0191
A proud supplier to Countr y Grocer
By keeping your gut healthy, you can improve your overall health and well-being in a variety of ways. ”
kefir, sauerkraut and kimchi can support gut healthEmily Pilon is a Nutrition Advisor at the Royal Oak Country Grocer
Country Grocer has welcomed three new human resources team members to serve their south Island stores.
With Paula Bernard at the helm as Human Resources Manager, David Lilly is the HR Advisor and Tiffany Hewlin is the new team Recruiter.
The trio will serve the Island grocer’s South Island stores – Esquimalt, Royal Oak and Cobble Hill.
The fact that Country Grocer is an Island-grown, family owned-and-operated company was a key feature for the new team members.
“I was attracted to the fact that it’s a family business,” Paula says.
From an HR perspective, the level of interest in the team members is significant, something she appreciates when working directly with people –her favourite part of the job.
“I love the people connection – finding new and exciting ways to keep our people engaged and finding the right place for them in the organization,” Paula says.
She looks forward to working on special projects and bringing fresh ideas to the company and its team.
“I’m really looking forward to the growth of the Country Grocer family, participating in that, and bringing my experience and fresh ideas to the company.”
As an HR Advisor, David is excited to learn and gain new experiences to take him forward in his HR career.
“I’m really excited at the fact that Country Grocer is local and the Royal Oak store was my store growing up!” David says. “And I absolutely love the team and the culture here.”
As he explores the possibilities of human resources, David is especially interested in what the future of work looks like, as society moves past the pandemic and all the necessary changes that experience brought.
The third member of the team, supporting Country Grocer’s South Island recruiting needs, is Tiffany Hewlin (meet her sidekick Moose on page 23).
Originally from Newfoundland, Tiffany had lived in B.C. briefly in 2017 and loved the experience.
In addition to taking some human resource courses
while at Bow Valley College in Calgary, Tiffany also worked in the service industry for a time, so understands what attracts candidates to a new position.
As she pursues her own future goals, she appreciates the flexibility of her part-time role as a recruiter. And then there’s the friendly pooches who roam the halls of the south Island administration offices.
“As soon as I came to the office and I saw the dogs, I was sold,” Tiffany says with a laugh.
Beyond that, the opportunity to help Country Grocer with their recruiting needs is rewarding in itself.
“I really like the versatility and that no two days are the same,” Tiffany says. “It can go from zero to 100 really quickly and it keeps me on my toes!”
Tiffany encourages anyone looking for a rewarding career with a great team – full-time or part-time – to reach out to recruitment@countrygrocer.com.
Positions are available in a variety of departments across the Royal Oak, Esquimalt and Cobble Hill stores.
April 15 – Esquimalt 5K, welcoming participants of all levels for a walk/run, healthy living marketplace, refreshments, family activities and more at Archie Browning Sports Centre. Info: esquimalt. ca
April 9 – Lion’s Easter Eggstravaganza. Fun for the whole family at Bullen Field, noon to 3pm. Info: esquimalt.ca
May 12 to 14 – Esquimalt Buccaneer Days 2023, parade, midway and more at the Archie Browning Sport Centre & Bullen Park.
Info: esquimaltbuccaneerdays.ca
March 19 – Duncan Seedy Sunday, featuring indoor and outdoor exhibitors, workshops, kids’ activities and of course – seeds! At the Si’em Lelum Gymnasium, 5574 River Rd. Info: cowichangreencommunity.org
March 30 – Bee Friendly. Learn about the wild bees and how we can create and preserve habitat for them, 6:30 to 8:30pm at Cowichan Community Centre. Info: cvrd.bc.ca
April 1 – Community Garage Sale, Shawnigan Lake Community Centre. Info: cvrd.bc.ca
March 26 & April 30 – Youbou Indoor Market, at the Youbou Hall, 8545 Hemlock St. Info: cowichanlake.ca
June 30 to July 2 – Laketown Shakedown, a three-day, all-ages music festival set on the expansive Laketown Ranch in Lake Cowichan. Info: laketownshakedown.com
April 14 – Nanaimo Kinsmen Beerfest. Mid-Vancouver Island’s largest celebration of craft beer, with all proceeds to Nanaimo Kinsmen to support community organizations. Info: nanaimokinsmenbeerfest.com
April 21 & 22 – 18th annual Vancouver Island Short Film Festival returns with 20 unique films curated into two impactful programs. Info: visff.com
June 8 – Ocean’s Day Beach Clean-up & Invasive Work Party, 10am to 2pm at Pipers Lagoon Park. Info: nanaimo.ca
March 26 – SS Forum: Earthquake! What We Need To Know if and When the Big One Hits BC What causes earthquakes? What are the chances of “the big one” happening in our lifetime? What can we learn from global earthquakes? And how can we be better prepared? Info: artspring.ca
May 5 – Electrify Salt Spring with CBC’s Bob McDonald, exploring the latest in alternative energy systems, energy storage and efficiency, including re-thinking oil so energy can still be extracted without polluting the atmosphere. Info: artspring.ca
Meet Moose, a miniature pinscher from Victoria
Moose is a 10-year-old miniature pinscher who might be smaller in stature but big on personality?
A favourite new addition to the Country Grocer administration offices at the Royal Oak store, Moose’s mom, Tiffany Hewlin, is one of the newest members of the human resources team
The two moved west from
Newfoundland, but Moose was already a seasoned traveller, having accompanied his mom to destinations across the US and Canada.
Who’s your four-legged best friend? Cat, dog, rabbit? We’d love to meet them! Send along a photo and a few words about what makes your furry friend part of the family to Friends & Family editor Jennifer Blyth at jennifer.blyth@blackpress.ca
Chef Heidi Fink is back Cookin’ on the Coast with CHEK TV’s this year, with a brand new international spin.
For 2023, Chef Heidi takes your palate on a trip around the world, with recipes like a Middle Eastern-inspired ‘Falafel, Spice and Everything Nice Pita,’ and the Indian-inspired ‘Can’t Beat it Butter Chicken.’ Expect plenty of flavour, colour and flare in all the dishes!
As always, the show visits farms, artisans and producers across Vancouver Island and the Gulf Islands to get a sneak peek into how they create their amazing local products, and Liquor Plus brings in select beverages to pair with the delicious dishes. And don’t be surprised if you see a few new faces this season: Chef Heidi has invited a few culinary guests (and her kids!) into the studio for select shows.
Whether your interest is food security, reducing carbon footprint, or a simple desire to have good local produc ts, Island Good is pointing the way.
Island Good is all about mak ing it easy for you to find the local produc ts you want. I t ’s good for jobs, good for our economy, good for sustainability, good for us all.
We support over 100 Island farmers, producers and suppliers. Keep an eye out for Island products in-stores!
Shopping for Island products is a whole lot easier with Island Good. Look for Island Good tags on products at Countr y Grocer.