Country Grocer Friends & Family Spring 2018

FriendsFamily & C OU N T RY G ROCER’S QUART E RLY FO O D A ND LIFES TYLE MA GA ZINE

Spring 2018 | Complimentary

GORGEOUS GREENS Micro-plants pack a nutritious punch

Celebrating

5 YEARS Friends & Family!

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Recipes I Community Events I Pets I What’s in Store

THE POWER OF PURPLE

Purple Day supports those living with epilepsy

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View from the corner of the adjacent lot. $988,000 2015 West Coast Custom Home Kemp Cafe. $988,000lot2015 West Home Music Kemp Lake Music Cafe. $988,000 2015 West Coastand Custom Home $550,000 Oceanfront fully treed private .93 building lot with water and hydro atuses $550,000 Oceanfront fully treed private .93Convenience building with water andCustom hydroLake at $499,900 BUILDING WITH LAND. Zoned Neighbourhood Commercial C-1.

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Perfect for extended family or $988,000 fine home is sold. fine home is sold. $988,000 2015 2015 West West Coast Coast Custom Custom Home Home on lot steps to $1,880,000 Find nourishment on this family farm living a 1930level Country on .5 .5in acre acre level lot Farm stepsHouse to on 40+ pristin Oceanside park.

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Present use mixed farm; main crop is blueberries.

Also have a small herd of Black Combined with gentle southern slopes and warm breezes, this is a perfect location for livestock & crops.

Present use mixed farm; main crop is blueberri on 40+/– pristine acres.

Potential 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 on 40+/– pristine acres. Potential some fruits and Great Multifamily purchase with lots room to grow Angus cattle, laying hens board horses. farm store sells blueberries, pies, jam, and some vegetables.

Great Multifamily purchase opportunity with lots of room to grow for expansion of existing mixed Angus cattle, laying and board Thefruits farm store sells blueberries, pies, jam, and someof fruits and vegetables.

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Make this property your dream come true; on one of for expansion of existing mixed purchase opp farm; allowing for numerous your dream come on one of the best blueberry farms on southern Vancouver Island! healthy families!

Second dwellingVancouver for farm hand!The You too can dream, make this property dream true on one of thethis best blueberry farms oncome southern Island!

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Second dwelling for farm hand!

You too can dream, make property yourPatio dream true Vancouver on one the best blueberry farms o the best blueberry farms ontrue southern Island!

Sweet Pickins Farm.

Price includes crops andyour Business pluscome all out buildings; Store/Shop 30x20, Covered 20x8, Walk-in-Cooler 7x11, Garage 25x28, farm; allowing for ofThe numerous Sweet Farm.Caretaker 12x9, Barn 70x40, Equipment SweetGarage/Horse Pickins Farm.

FreezerPickins Room 18x9, Stalls 52x41, Workshop/Wood Shop/Horse Stalls/Garage 70x40, farm hand accommodation. ventures. ventures. You You too too can can dream, dream, make make this this property property your your dream dream come come true true on on one one of of the the best best blueberry blueberry farms on southern Vancouver on southern Vancouver ra.com • info@nancyvieira.com Virtual tours at www.nancyvieira.com • info@nancyvieira.com Virtual tours at www.nancyvieira.comfarms • info@nancyvieira.com island! island! The The Sweet Sweet Pickins Pickins Farm.

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Virtu • 2 » Sooke • » Spring Duncan Victoria • West Shore • Sooke Victoria• Duncan • West Shore • Sooke • Duncan Friends&Family 2018 | countrygrocer.com Virtual tours at www.nancyvieira.com • info@nancyvieira.com Virtual tours at www.nancyvieira.com • info@nancyvieira.com Virtual Victoria tours at www.nancyvieira.com • info@nancyvieira.com • West Shore • Sooke • Duncan

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this winter felt like a long one. I’m SO LD looking forward to longer, sunnier $445,000 days.

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This March, we kick off spring is under construction with a partnerto make it even better! ship with Head8,000 2015 West Coast Custom Home Kemp Lake Music Cafe. rally designed 1 bedroom, den + loft, Way, which uringthroughout. wood accents throughout. Lot is Building with land. one Thank you for understanding helps those with Call for details. level .50 acre andatallit’susable.

P. Oceanfront living best. epilepsy and Parkinson’s.

The team at GREAT Mt. Newton GREENS 00 Floral designed Surf’s Up e .93 acre building lot a beautiful o at purpleroadside. bouquet > RECIPES – PAGE 14 THE POWER in honour of Mason Jar Salad Roasted Nutritious OF PURPLE epilepsy month. PETER CAVIN, DIRECTOR, Kemp Lake Music Cafe.

COUNTRY GROCER with Lemon Chia Mushroom and Apple Crisp From March 9 Building with land.

12 Call22, for details. to $2 from Dressing Pecan Quinoa y to enjoy all the nooks and crannies of this wonderful warm sunny home. Gardens every bouquet erous and lend well to several different living areas. Bathrooms conveniently located Editor will benefit HeadWay. And private moments.

Fir flooring thru out mixed withtune ceramic tile. New gourmet kitchen Jennifer Blyth SHAW Vancouver Island on side. into Fully fenced yard TV is veryon private and flat. Home is well lit and has jennifer.blyth@blackpress.ca evening where catch Chef Michael Perfect for extended family or as a B&B! Get in quick before this buses and schools.you’ll Group Publisher creating dishes to benefit the health Penny Sakamoto 00 of those living with epilepsy. It’s a psakamoto@blackpress.ca de great paradise Totally priva Associate Group Publisher show! Thank you to Dr Pamela rental to ceiling gla Oliver Sommer Hutchisoncabins.

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alsoventures. busy making some m; allowingWe’re for numerous our Royal Oak store. ies. Alsochanges have a smallatherd of Black to many of room to forward grow portunityWe’re with lotslooking on southern Vancouver Island!and The we hope you like improvements them too!

Peter Cavin

Friends & Family magazine is published quarterly by Country Grocer and Black Press. The points of view or opinions expressed herein are those of the authors and do not necessarily reflect the views of the publisher of Friends & Family. The contents of Friends & Family magazine are protected by copyright, including the designed advertising. Reproduction is prohibited without written consent of the publisher.

ON THE COVER Susan Newman, from FoodyBiz Photo by Jennifer Blyth

AANICH

Advertising Sales Patty Doering pdoering@vicnews.com Nick Warrington nick.warrington@vicnews.com Production Janice Marshall Cara Robbins to launch Island Good in all stores Circulation (except Salt Spring). Beginning March ne acres. Potential for expansion of existing farm; allowing for numerous ventures.

250-480-3285 19, look for the symbol throughout ps. Present use mixed farm; main crop is blueberries. Also have a small herd of Black 0,000 our stores make it easier s and vegetables.

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For breakfast yet?

Burnbrae Farms is a Proud Sponsor of the BC Summer Games 2018

ual tours at www.nancyvieira.com • »inf Friends&Family » Spring 2018 | countrygrocer.com 3 Victoria • West Shore • Sooke

Rose McCulley, from J&R Farm

BUZZ

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on

JENNIFER BLYTH

Mason Bees

Rose and Jim McCulley moved to Nanaimo from Colwood about 13 years ago after finding their dream home and property – eight acres they turned into a bustling hobby farm with fruit trees, vegetables and more.

Oh, and bees.

“I was born and raised on a farm in Nova Scotia so I knew I wanted a garden and I know it would need pollinators,” Rose says.

Around the same time, concerns were being raised about a die-off of honeybees.

As the McCulleys worked at the garden, Rose started to notice small, black-looking insects that looked more like flies than the bees she was familiar with. It was her first introduction to the native mason bee, an industrious, non-aggressive pollinator 10 times more effective than honey bees, thanks to the hair that extends from under its chin, all along its belly.

In the sun, the females shine a royal blue and the males an emerald green.

4 » Friends&Family » Spring 2018 | countrygrocer.com

Jennifer Blyth photo

“They’re so amazing – they’re your No. 1 pollinating bee.

They start early and end earlier in the season,” Rose says.

Today, in addition to providing popular mason bee seminars – the first two hosted with Country Grocer this spring sold out quickly – J&R Farm sells just about everything you need to support these busy little bees. Find sets of a dozen mason bee cocoons, for sale from mid-February while quantities last, usually to late March, mason bee houses and tubes where they lay their eggs, plus Dr. Margriet Dogterom’s book, Pollination with Mason Bees.

They even group it all together in a mason bee starter kit, with everything you need to support mason bees in your yard, with the kits and component parts available at the Lake Cowichan Country Grocer and at both Nanaimo Country Grocer stores.

For Rose, her efforts are not so much a money-maker, but rather a way to spread the word about these remarkable creatures.

“I knew I needed to provide more pollination because of the honeybees we’d lost,” explains Rose, who was inspired to develop a breeding program.

Why all the Buzz?

From top: mason bee house, cocoon box, bee tubes, mason bee cocoons.

How to support mason bees in your yard House: The right structure makes all the difference to how well the bees will use it and how easy it will be for you to maintain it – and your bee population. While you can find structures crafted from various materials, Rose recommends wood – other materials will hold heat, which isn’t good for the eggs, she notes.

Hang your mason bee house on a wall under an overhang or on a fence post facing south or south-easterly to get the morning sun. Never put a house on a tree as it exposes the bees to predators including ants, earwigs, spiders and birds.

Tubes: Within the house, the female bee fills long, narrow tubes with eggs, pollen and nectar for food for their young.

They then seal the tube with mud. Again, straws or similar plastics can get too hot. Other hard materials, like bamboo, make it difficult to remove the cocoons. Rose’s first choice is cardboard tubes, which can be soaked to soften them for opening in the fall to wash the cocoons. Rolled parchment paper or newsprint with vegetable dyes can also be used.

Bees: Mason bees are non-aggressive and not likely to sting, unless they feel threatened. They’re not interested in people – they only want to work and lay their eggs to ensure their species will carry on next year. In Mother Nature’s wisdom, she has the mason bee as an early pollinator, typically active from March to June when the fruit trees are out, while honeybees and bumblebees start a little later.

Non-aggressive mason bees are 10 times more effective pollinators than honey bees, meaning it only take 30 mason bees to pollinate a standard apple tree compared to 300 honey bees!

While just a little smaller than honey or bumblebees, mason bees can visit thousands of blooms per day and travel up to approximately 250 feet from the house.

In early to mid-March, the male mason bees emerge first, with the females following about five to seven days later.

The industrious pollinators get to work right away and as soon as the males fertilize the female’s eggs, they die, leaving the females to continue.

The good news is that caring for these busy bees “doesn’t take much time at all,” Rose says.

Hang your bee house on a fence or somewhere in your garden, but never on a tree, which makes it easier for predators to access the cocoons.

Fill the house with fresh tubes and if you’ve also purchased Rose’s cocoons, open the box and slide into the house’s triangular opening above the tubes.

As the females emerge and get busy, they’ll return to lay the eggs in the tubes, collecting pollen to feed the emerging offspring and building mud walls between them. When a tube is filled, she’ll mud up the end.

Once a tube is all mudded up, remove it and replace with an empty tube.

“If you let them get all mud up and don’t change them, she’ll go somewhere else,” Rose explains.

Nature has also given female mason bees the ability to select the sex of each egg she lays, Rose notes, so the bulk of the eggs in a given tube are female and placed at the back of the tube; the males – the first to emerge – are at the front.

Once you remove the tubes, simply store in a cool, dry place in a covered metal container with air holes, then in late September to November, gently open the tubes by soaking them in water to soften the cardboard. Soak the loose, dirty cocoons in about two inches of water with about a quarter of a teaspoon of household bleach, which is used to kill any mites.

Scoop the cocoons out of the bleach water and rinse them in a colander under slightly warm running water to remove the bleach water. This does not harm the cocoons. Put loose cocoons on several layers of paper towel to air dry.

Once the cocoons are completely dry, store them back in the metal container with air holes. They are dormant until next spring 2019, when you place the cocoons and mason bee house back outside in March!

Any questions? Rose welcomes questions at 250-754-8351.

Friends&Family » Spring 2018 | countrygrocer.com » 5

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Taste the magic of

Microgreens JENNIFER BLYTH My recent visit to Yellow Point, just south of Nanaimo, was a foodie’s dream – a tasting session not of wine or cheese, or any of those many common subjects.

No, this refreshing sampling awakened me to the world of microgreens.

And what a journey!

Susan Newman, owner of FoodyBiz Microgreens, started me with a purple and green cutting whose taste I recognized, but couldn’t quite place until the reveal: red cabbage. Of course!

The series of flavours that followed ranged from the garden-sweet taste of English peas straight from the pod to a spicy radish mix ... all leading to the most dramatic of the greens.

Pungent, like wasabi or horseradish, this was, in fact, mustard microgreens, a delicious, textural alternative for sushi or roast beef sandwiches!

The FoodyBiz story

Raised on a 200-acre farm in the Kootenays, growing has long been part of Susan’s DNA, but her early career path initially led elsewhere.

Susan Newman at work with her FoodyBiz microgreen crops.

Jennifer Blyth photo

“Then, I chatted with a lady from the Caribbean who grows microgreens there and I was intrigued by her story,” Susan recalls.

She also found her passion. “It’s the soil – I love it so much,” she says.

“Getting my hands back in the dirt is what gets me up in the morning.”

Marking her first FoodyBiz anniversary on Feb. 14, it’s been a year of rapid growth for Susan and the business.

“It has been a really exciting year for me,” she says.

The challenges of growing a diverse crop also yield considerable rewards.

“It’s been a big learning curve, learning their individual needs,” she says, noting arugula likes to dry out between waterings, for example, while cabbage prefers to stay moist.

“And mustard is a challenge for most people in the industry but I can grow mustard – I’m pretty proud of that.”

What are Microgreens:

Microgreen is a marketing term used to describe tiny, tender, edible seedlings of vegetables and herbs that germinate

Friends&Family » Spring 2018 | countrygrocer.com » 7

How to use Microgreens Wondering how to incorporate microgreens into your diet?

Susan has discovered an array of tasty possibilities!

Salads: Use microgreens in lieu of some of your usual lettuce to enhance your salads.

To top pizzas: Pile a small handful on top of your freshly baked pizza to add a crisp topping.

Soups: Stir them in at the last minute or use as a garnish.

Sandwiches: Layer a few microgreens instead of lettuce.

Smoothies: Add a handful into your smoothie to increase the nutritional value – this is a personal favourite of Susan, who is noticing the benefits.

“I like to put them into my Vitamix with orange juice and blend it. I drink it every day and I’ve just been feeling better and better,” she says. “It’s given me a lot back.”

Another personal favourite? Microgreens tossed with feta cheese, and a few olives and drizzled with a little balsamic vinegar.

Delicious!

Red cabbage microgreens

Radish microgreens

Jennifer Blyth photo

Marvelous microgreens in soil or a soil substitute from the seed of vegetables and herbs, Susan explains.

Smaller than “baby greens” and harvested later than “sprouts,” a microgreen has a single central stem, cut just above the soil during harvesting. It can provide a variety of leaf flavours, colours and textures.

Susan’s reading suggests various microgreens are between six and 40 times more nutritionally dense than their full-grown counterparts.

The nutrients aren’t the only things big about microgreens.

They are simply packed with flavour.

Susan Newman, owner of FoodyBiz With a steady cycle of seeding Microgreens. and harvesting, Susan is planting and harvesting twice a week. She has about 15 varieties in all, from spicy radish to crisp but mellow sunflower shoots.

Grown inside, in soil under lights, the microgreens are ready for harvest between nine and 12 days after sowing.

Currently growing in just 360 square feet – “The Micro-Can” – with the response she’s received, Susan is eyeing ways to expand.

“I’m always experimenting with different varieties and different mixes,” she says, snipping a colourful pinch of purple cabbage to try.

Country Grocer currently carries her main line of microgreens – broccoli, mustard, radish, red cabbage and the Hot and Spicy mix of radish, arugula and mustard. “That’s just a fantastic one,” she says.

“Getting my hands back in the dirt is what gets me up in the morning.”

– Susan Newman 8 » Friends&Family » Spring 2018 | countrygrocer.com

Tyler Large, Craig Cavin and Andrew Cavin

Under construction Fresh new look coming for Royal Oak store JENNIFER BLYTH Both shoppers and team members will find a lot to like in the fresh new look coming to the Royal Oak Country Grocer.

“We’re just reinvesting in the whole store, both for customers and for staff,” explains Craig Cavin, one member of the renovation team that also includes brother Andrew Cavin and Tyler Large, along with Megan Knight and Jake and Derek Zwynenburg.

All are members of the “second generation” of the Country Grocer family, following in their parents’ footsteps.

“It’s been a big learning process for all of us, but everyone has been great about providing us with the guidance and then letting us take it from there,” says Andrew, office manager for Islandgrown company’s head office, located upstairs in the Royal Oak store.

Jennifer Blyth photo

It’s the first significant renovation “We’re giving customers what they undertaken at the Royal Oak store want, and showing the staff we’re since it moved to the new building in reinvesting in them and the store 2000. to improve the space,” notes Craig “Here in Royal Oak, there hasn’t Cavin, manager at the Cobble Hill been much done, so it provides that store, the last location to undergo fresh look for customers,” says Tyler. significant upgrades.

Customers Projects like may already the renovations notice new are just one way “Over the next year, shelving and Country Grocer’s there will be big new energyfounding owners efficient cooler are transitioning changes.” cases, but leadership to the

– Andrew Cavin next generation, many of the other changes whose members are still to have grown up in come. the stores, working in just about every “Over the next year, there will be role. big changes,” Andrew says.

“I think it’s going both ways. We’re Out of sight for customers, but with all working together during this trana big impact for team members is an sitional period and we’re all learning office for the department managers from it,” Tyler says. “There’s still a and a new staff room in the adminislot to learn, though. They point us in tration area upstairs. the right direction and let us follow it “There really wasn’t much room through, and give us the freedom to before,” Andrew notes. make choices.”

Friends&Family » Spring 2018 | countrygrocer.com » 9

Indulgences Tasty trio

Whether you’re looking for an easy entertaining solution or the makings of a delicious sandwich or pizza, Mastro’s charcuterie trio has you covered – enjoy the Genoa salami, salami prosciutto and prosciutto individually or all together for a savoury treat!

Sensational local shellfish

Fresh from Salt Spring Island, visit your Country Grocer seafood case for Island-fresh mussels and clams – the perfect spring indulgence!

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WHAT’S IN STORE

Colourful cruciferous Charge up your dinner plate with this colourful broccoli-cauliflower hybrid, Broccoflower. Beautiful in purple, orange and a springfresh green, you don’t need dip when the veggies look this good!

Spring into fresh flowers Pansies, tulips and a host of spring flowers – all Island-grown at C&C Growers and Hilltop Nurseries – are waiting at your Country Grocer, making it easy to brighten up your home while waiting for the garden to bloom.

What’s up, Bob? From your morning oats to almond flour for baking, your quest for natural, organic grains, beans and seeds just got a whole lot easier. Country Grocer recently expanded its line of Bob’s Red Mill products, featuring everything from cake mixes to flax seed, not to mention a huge gluten-free line!

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Friends&Family » Spring 2018 | countrygrocer.com » 11

Tess Hawkins, and her service dog, Merlot

w

The

Power

of

JENNIFER BLYTH

PURPLE

Tess Hawkins is active, pasnumbers, lack of awareness and sionate about art and and enjoys knowledge remains a pervasive various hobbies and travelling problem. with her partner, Scott.

And that’s exactly the goal of Like many other Canadians, Epilepsy Awareness Month, each Tess also has epilepsy.

March.

After years of trying to hide Also known as Purple Month, the fact, the Victoria woman the designation has its roots realized she was not only hiding with a 16-year-old Nova Scotia her “true self” but missing the girl. Cassidy Megan created chance to raise awareness about the idea of Purple Day in 2008, the condition. motivated by her own struggles Each day in Canada, an with epilepsy. By getting people average of 42 people learn talking about epilepsy, she hoped they have epilepsy, a condition to dispel myths and help those Pick up your purple bouquet from Country Grocer during characterized by seizures – a with seizures realize they are not the month of March and support epilepsy programs and brief and uncontrolled surge of alone. services through Headway. electrical activity in the brain A decade later, Cassidy’s idea that can cause changes in how a has now reached across Canada person feels, senses, and/or behaves, depending what part of and beyond. Today people recognize not only Purple Day, the brain seizures occur in. but Purple Month, an opportunity to raise both awareness One in 100 people has epilepsy – according to the World and funds for research and programs for those living with Health Organization, the only other neurological condition epilepsy. more common worldwide is migraine – yet despite those Much work remains to be done, however.

12 » Friends&Family » Spring 2018 | countrygrocer.com

“The lack of education is a severe problem, and needs to be addressed to create a more caring and understanding community,” says Tess, who despite her masters degree in art history, found securing a full-time job one of her most significant challenges.

Tess uses a support dog, Merlot, who watches for signs of a seizure. Despite her education and skills, she felt potential employers questioned her ability to successfully fulfill her work. “Employers worry about me being a risk, view Merlot as a pet, or assume that because I have a disability I can’t do the job as well as someone without a dog guide,” Tess said in a recent interview with BrainWave. “Finding a permanent job has been the hardest challenge I’ve had to face, and one that doesn’t seem to be getting easier for individuals with disabilities.”

Supporting people throughout Vancouver Island during Epilepsy Awareness Month and throughout the year, HeadWay is there to help reduce the stigma that continues to surround epilepsy, says Zuzanna Szkudlarek, HeadWay executive director.

“When people first come to us, we try to help with the

psychological and social issues they may be facing,” Zuzanna says. “Before they see a neurologist, there’s so many questions.”

Among the organization’s many programs and services are presentations about epilepsy and seizure first aid. HeadWay also offers a wide variety of programming and support groups for those living with epilepsy, in addition to separate programming for those with Parkinson’s. “What we do is so varied and is different for each person,” Zuzanna says.

How you can help In addition to welcoming direct donations for their various programs, HeadWay staff and volunteers are also available for presentations to local groups, organization sand businesses.

During the month of March, show your support at your Country Grocer with the purchase of a purple bouquet from Victoria’s Mt. Newton Floral.

With each purchase of the beautiful assorted bouquets $2 will support HeadWay.

Epilepsy Facts: What causes epilepsy?

For the majority of people who have epilepsy, the cause is unknown.

For 30 per cent, the cause can be attributed to a variety of reasons such as stroke, fever, brain injury, brain tumor, low blood sugar, etc.

The most vulnerable members of the population for epilepsy are children from six months to 15 years, due to a low seizure threshold because the brain is still developing, and seniors due to the ageing brain.

What may trigger a seizure?

Missing a dose of medication; lack of sleep or irregular sleep patterns; hunger, malnutrition or skipping meals; emotional stress; hormone fluctuations; caffeine or alcohol. illness or fever; flickering/flashing lights or loud sounds.

What treatments are used?

Seventy per cent of people can be seizure-free if medications are taken as prescribed. Other treatments include a ketogenic diet, surgery, and the Vagus Nerve Stimulator.

If you see someone having a seizure • Stay calm and time the seizure.

• Protect the person from injury – clear the area, loosen any tight clothing, such as a tie, from around their neck and remove glasses.

• Put something soft under their head.

• AFTER the convulsions are over, turn the person on their side. Watch for cyanosis (blue lips) and make sure breathing resumes.

•

•

•

Always stay with the person until they’re fully recovered.

Allow them to recover in a quiet, darkened room if possible.

Never put anything in the person’s mouth, never restrain the person and never try to hold the tongue.

Never give any liquids until fully recovered.

Call 911 right away if the person can’t cough or clear their airways on their own, if the person is having trouble breathing, or if the seizure lasts longer than five minutes.

For more information, visit HeadWay – Victoria Epilepsy & Parkinson’s Centre, at vepc.bc.ca or call 250-475-6677.

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Friends&Family » Spring 2018 | countrygrocer.com » 13

Gregg Eligh photos

RECIPES from Chef Michael

Mason Jar Salad with Lemon Chia Dressing

Roasted Mushroom and Pecan Quinoa

Nutritious Apple Crisp

Servings: 200 ml dressing Preparation Time: 20 minutes Cooking Time: 10 minutes

Servings: 4 Preparation Time: 30 minutes Cooking Time: 20 minutes

Servings: 4 Preparation Time: 20 minutes Cooking Time: 45 minutes

This is a fun way to bring lunch on the go and you can really tantalize your taste buds looking at the mason jar while you wait for lunch. The dressing is a lovely and nutritious option that you can use as a go-to dressing again and again.

This is a fantastic meatless Monday kind of dish. It has amazing flavour and texture and will supply you with everything you need out of a meal.

This is a clean take on the usual heavy dessert. Since we do not have flour in the crust, you can keep this gluten-free by using gluten-free oats! Also try it out with honey instead of the coconut sugar for a “sugarfree” option.

Ingredients: For the dressing: Zest and juice of ½ a lemon 2 cloves garlic 2 Tbsp chia seeds 3 walnuts ½ cup basil leaves ½ teaspoon salt ½ - ¾ cup of extra virgin olive oil Spinach Tomato, diced Quinoa Orange peppers, diced Sausage, roasted and sliced Method: 1. Add the lemon zest, juice, garlic, chia seeds, walnuts, basil and salt to a blender. Turn the blender on and puree the ingredients and then slowly add the olive oil until you get your desired dressing consistency.

2. If you have made the dressing ahead of time and are using it from the fridge, it may need to be warmed a touch before you can add it to your salad – 5 seconds in the microwave should do the trick.

3. Layer your salad ingredients in a large mason jar alternating colours for the best presentation.

4. Once it’s lunch time, go ahead and add your dressing and then either stir to incorporate or put the lid back on and shake your salad until the dressing is evenly distributed.

Variations: • Swap the sausage with diced chicken, sliced steak, chickpeas or whatever your favourite protein choice is.

Ingredients: 1 cup quinoa 2 cups chicken broth or water 3 dates, pitted and chopped ½ teaspoon paprika and ¼ teaspoon salt 2 Tbsp coconut oil 8 button mushrooms, sliced 1 red onion, sliced 4 cloves garlic, sliced thick ¼ cup thyme leaves ½ cup pecans, chopped 3 Tbsp tamari soy sauce Method: 1. Start with the quinoa. Preheat the pot you are going to cook the quinoa in with the burner set to about three-quarter heat. Add the quinoa and toast it, stirring frequently until it’s lightly toasted.

2. Carefully add the chicken broth or water as well as the chopped dates, salt and paprika.

3. Reduce heat to low, cover the pot and simmer for 10 minutes. Remove from the heat and let it sit with the lid on for another 10 minutes.

4. Meanwhile, preheat a large fry pan on three-quarter heat. Add the coconut oil or butter and then the mushrooms. Sauté, stirring regularly until they start to brown.

5. Now add the onions and sauté for a few more minutes, stirring regularly until the onions start to brown.

6. Time to add the garlic and sauté for a further two minutes, stirring regularly.

7. Add the thyme and pecans and season with salt and lots of fresh-ground black pepper.

8. Finish the dish with the soy sauce, stirring well and then add the quinoa, stirring to combine and serve warm.

14 » Friends&Family » Spring 2018 | countrygrocer.com

Ingredients: 3 apples, core removed and sliced thin ½ teaspoon cinnamon 1 cup large flake oats ½ cup coconut flakes 2 Tbsp coconut sugar ¼ teaspoon salt 1/3 cup butter, melted Method: 1. Start by slicing your apples using a knife or a mandolin.

2. Next, toss the sliced apples with the cinnamon in a small mixing bowl until evenly distributed and then place the apples in a small to medium-sized casserole dish.

3. Now in your blender or small food processor add the oats, coconut, sugar and salt and pulse to chop up the oats and coconut.

4. Add the butter and continue to pulse until incorporated. Top the apples with the oat mixture.

5. Bake in a preheated 350°F oven for about 45 minutes or until nicely browned on top.

6. Cool for 10 minutes and then enjoy as is or with vanilla Greek yogurt or ice cream.

Variations: • Keep the coconut connection rolling by substituting coconut oil in place of the butter if desired.

CHEF MICHAEL WILLIAMS

To soak or to not soak Soaking and dehydrating nuts and seeds may seem like techniques performed only by stylish hipsters or virtuous vegans, but from what they say (them being doctors and the like), soaked nuts and seeds have lots to offer all of us.

Research indicates that it is possible to make the protein, vitamins and minerals more available for your body to absorb by soaking nuts and seeds before eating them.

So, it takes a bit more organization to pull this off and incorporate it into your routine, yes, but by simply soaking your cashews, almonds, sunflower seeds, pumpkin seeds, pecans and walnuts at room temperature in salted water for about 8 hours, you can potentially add some extra nutrition to your diet and increase the gram for gram benefit of consuming your favourite nuts and seeds.

What they say happens during soaking is that we in essence rinse away some of the phytates and enzyme inhibitors that prevent the nuts and seeds from spouting prematurely in nature. Why is that important? Well, these anti-nutrients bind with the minerals and proteins in the nuts and seeds, making them hard for our bodies to absorb.

So how does it work? Well, if we take about 2 cups of a particular nut or seed (usually best to soak them individually) we would soak them with about 3 ½ cups of warm filtered water with a tablespoon of salt for about 8 hours, or overnight if that is easier. After soaking, drain and rinse the nuts or seeds. Now, you have a choice to make. You can either store them in the fridge to be used over the next week or so, added to smoothies, soups or salads as softened nuts/seeds, or you can dehydrate them to be enjoyed as the familiar crispy and crunchy variation you are used to, only with their nutritional capabilities supercharged!

To dehydrate them, a dehydrator would be the obvious

choice if you have one. It’s also the best choice as it will not heat product more than about 110°F which preserves the raw state. It will take 12 to 24 hours to completely dehydrate them and they must be completely dry or they will mold. Once dehydrated completely (eat a few to check and make sure there is no moisture trapped in the middle), you can store them as you would normally store your nuts and seeds.

If you do not have a dehydrator you can use your oven if it has a bread proof setting (second-best choice) or a ‘keep warm’ setting (third best). You want to lower the temperature as low as it will go if you are using the keep warm setting. Bread proof is perfect as it is right around 110°F, but keep warm is sometimes 175°F as the lowest possible setting. In this case, just leave your oven door open a crack and hopefully that will do the trick. An oven thermometer is great for checking to see what temperature you are getting.

With these extra steps we could be getting a lot more out of our nuts and seeds and research suggests that there may be even more benefit if we take it a step further to the sprouting stage, but that is another article for another day.

Happy soaking!

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Friends&Family » Spring 2018 | countrygrocer.com » 15

Keep an eye out for Island products in our stores.

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16 » Friends&Family » Spring 2018 | countrygrocer.com

NUTRITION NOTES WITH PENELOPE GRIGGS

Cheers for Chia!

Versatile, delicious and loaded with benefit, chia seeds can be eaten alone for a crunchy snack or added whole or milled to smoothies, protein shakes, juices, nut milk, yogurt, cereal, salads, baking and more.

This gluten-free superfood has a very mild, slightly nutty flavour. When mixed with liquid, chia seeds form a clear gel perfect for making delicious homemade puddings.

As an ingredient alternative, soaked chia seeds can replace one-quarter to one-half of recipe-required oil or eggs. It also creates a more nutritious product without sacrificing flavour or texture.

The gel coating chia seeds develop when exposed to liquid can slow digestion of carbohydrates, preventing blood sugar spikes and insulin resistance.

Researchers have also found that chia seeds appear to be a viable alternative to traditional carb-loading in fuelling performance during endurance events, and with the added benefit of no sugar.

Chia seeds and chia gel are rich in protein, B vitamins and amino acids.

Loaded with omega 3 fatty acids, a one-ounce serving provides roughly five grams.

The same serving delivers almost five grams of protein and 11 grams of fibre, about a third of the recommended daily fibre amount for adults.

Appalachian State University conducted a study involving 62 overweight

women aged 49 to 75 and reported an improvement in lipid levels following a diet that included 25 grams daily of milled chia seeds.

Rich in minerals calcium, magnesium, manganese, zinc, iron and phosphorus, adding chia to your diet supports bone health, neurological function and nutrient absorption.

Curious how to get some chia in your diet? Here’s some recipe ideas to try.

Easy additions: Chia pudding: Similar to overnight oats, soak chia seeds in the liquid of your choice.

Choosing coconut milk makes a delicious, Paleo-friendly pudding. Freshly picked blackberry juice is a favourite in my home. Add some chopped fruit, nuts, other seeds or powders like ashwagandha, cinnamon or macuna for added taste, texture and tonic effect.

This makes a convenient, ready-to-go breakfast or a delicious dessert!

Debloating beverage: If you’ve been experiencing a sluggish digestion, try adding chia to your morning ritual. Mix two tablespoons chia seeds in 3/4 cup of warm water. Allow gel to form, then add fresh lemon juice, lemon zest and grated ginger to taste. Stir well and consume before breakfast or your workout.

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Add a tablespoon or more to your favourite granola, yogurt or a muffin or smoothie recipe and experience the benefits!

Head to the baking aisle at your local Country Grocer for amazing deals on delicious, nutritious chia seeds.

You can also find fantastic chia recipes from Chef Michael Williams at CountryGrocer.com Penelope Griggs is the nutrition advisor at Country Grocer’s Cobble Hill store.

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Friends&Family » Spring 2018 | countrygrocer.com » 17

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Passion for people leads to new HR role JENNIFER BLYTH Kirsten Bassett has been fortunate to turn a passion for helping people into a challenging new career.

“I enjoy working with people and helping people, and human resources is a way to combine both those things,” says the Nanaimo native.

Kirsten came south to Victoria four years ago for school and this spring will graduate with a degree in business in human resources from Camosun College.

As she finishes her last few classes, Kirsten has joined the Country Grocer team in a part-time HR role, supporting Beth Harris, Human Resources Manager for Country Grocer’s Royal Oak, Esquimalt and Cobble Hill stores.

The diverse work the two take on includes everything from employee benefits and performances reviews to Country Kudos and developing the stores’ policies and procedures.

“I definitely wanted to start somewhere where I could learn a lot,” Kirsten says.

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Kirsten Bassett

“I didn’t want to specialize so early in my career.”

Outside of work, Kirsten enjoys food and softball and walking her rescue Lab-cross, Sadie.

Travel has also captured the 26-yearold’s imagination and with a variety of trips under her belt, Europe is next on her must-visit list, Kirsten says.

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KEEPING IT LOCAL, WITH EVERY TOW… Friends&Family » Spring 2018 | countrygrocer.com » 19

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For a simple and effective means of achieving balancederased, water, the ONTACT INFORMATION. ADVERTISEMENT it to returnmemories” to its natural are Place this stick into your water bottle, allallowing its “negative presents: Healing Kenrico Forever Alkaline WaterFocus Stick Purifier is a Triangle “magic wand that lastsway, forever.” thermos or water pitcher in the fridge, state of perfect balance.

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Triangle also offerspH-balanced Naturalquality Action enhanced water into energized Rebounder is an at example of that quality. and all beneficial mineral activity is You will never regret buying he philosophy Triangle Healing Products is: Water units, which will transform tapthan the mini trampoline it appears to be, the Bellicon Rebounder Positive effects are numerous. Structured water. This maintenance-free water So much more Bellicon quality.Hand assembled and individually tested, the German-made enhanced and more easily absorbed. water into energized pH-balanced is the result of extensive engineer, a metallurgist, lymphologists, structuring system works without chemRebounder is an research examplebyofanthat quality. water prevents and removes corrosion Together they created a rebounder thattonot veryRebounder Positive effects are numerous. Structured water.

Thissalts, maintenance-free water Sokinesiologists. much more than the mini trampoline it appears be,only the gives Bellicon icals, filters, electricity or and magnets. of pipes; improves crop and garden effective lymphatic drainage,research but also generates a profoundly life-giving electro is the result of extensive by an engineer, a metallurgist, lymphologists, structuring works chemwater prevents and removes corrosion You will findsystem that you use without less soapfield magnetic when used.

Simplythey stated, users find that the up and down and kinesiologists.

Together created a rebounder that notmoveonlycoffee gives very growth; tastes better; cut flowers icals, salts, electricity orjuices magnets. ment—more like toe raises than jumping—will trigger every cell inof the body into improves whenfilters, washing; that coffee and pipes; crop and garden effective lymphatic drainage, but also generates a profoundly electro last life-giving longer; life-producing mode, effectively opening up the lymphatic system. Triangle Healing pets and livestock are healthier; You findflowers that you use less tastewill better; last longer; andsoap down movemagnetic field when used. Simply stated, users find that the up and 24 HOUR REPLY REQUESTED growth; Products owner Diane Regan confirms, “It is one of the healthiest and safest coffee tastes better; cut flowers and fish tanks are cleaner. People find ment—more like toe raises than jumping—will trigger every cell in the body into when washing; that coffee and juices pets and fish tanks are healthier.

ED things one can do.”

PLEASE CHECK CAREFULLY, INCLUDING last longer; pets and livestock aremake healthier; mode, effectively opening up the lymphatic system. Triangle Healing taste flowers lastlife-producing longer; Partbetter; of maintaining optimum health and that they drink more water yet Available in five different weight 24 HOUR REPLY REQUESTED CONTACT INFORMATION. CLUDING Products owner Diane Regan confirms, “It is one of the healthiest and safest and are cleaner. classes, up to 440 pounds, the andafish are healthier. is finding waytanks to detoxify and rejufewerfish trips tanks to the bathroom.

This isPeople because find N. pets things one can do.”

PLEASE CHECK CAREFULLY, INCLUDING Bellicon Rebounder also comes venate to deal with every day Part in oforder maintaining optimum health that they drink more water yet make Available in five different weight structured water is properly absorbed by CONTACT INFORMATION. with folding or screw-in legs to classes, up to 440 pounds, the in life. isstresses finding a way to detoxify and allow yourejuto easily roll it away fewer trips to the bathroom.

This isitbecause the cells within your body, making a Bellicon Rebounder comes “People don’t do enough today to between uses.

A stabilizingalso support venate in order to deal with every day structured water is properly absorbed by with folding orfor screw-in legs to truly effective hydrator.

Athletes love it. bar is available those with create a good sweat,” states Diane. stresses in life. allow to easily roll it away balanceyou issues, and an accompatheDiane cells invites withinyou yourtobody, making it a visit Triangle Radiant Health Saunas a new gener“People don’t doare enough toADVD between uses. stabilizing nyingtoday workout will get support you truly effective Athletes love it. ation ofainfrared saunas, designed to invitesforyouthose bar is Diane. available with Top: Kenrico Ion Shower Head Healing Health tohydrator. taste a glass of struccreate good sweat,” states started.

Diane to come issues, and accompafrom top: Kenrico Water Stick;tured help youHealth detox;Saunas relieve chronic to thepain store andClockwise try oneanout.

Diane invites you to visit Triangle Radiant arebalance a new generwater, while you check out the Bottom: (r) Portable Natural Action nying workout DVD check willHealth get While you areRadiant there, outyouSauna; IQ Air purifier conditions; lose weight; and relax, ation of infrared saunas, started. designed toinvites Shower Head Healing to taste a glass of struc-Top: you to come WaterKenrico unit; (l)Ion Kenrico Water Purifier large leafyHealth plant whose sparse branches the UrbanDiane Cultivator.

“People who without exposing to excess elecClockwise from top: Kenrico Water Stick; help you detox;you relieve chronic pain to store and try onegarden out. likethe having their own Bottom: (r) Portable Natural Action water, while you check out the and thick rubbery leaves have been tromagnetic radiation.

If your only relax, experience with a sauna is at theIQgym, aretured While you round, are there, check out Sauna; indoors year and those Radiant Health Air you purifier conditions; lose weight; and Water unit; (l) Kenrico Watergreen Purifier leafy plant whose sparse branches dramatically transformed to plentiful branches covered with dark soft the Cultivator.

“People whoUrban like fresh greens, are fans in for a pleasant surprise. lists the differences in aofwho Radiant Health Sauna: “Thelarge without exposing youDiane tothe excess elecUrban Cultivator,” says Diane. having their own garden air is cooler, you can stay in like longer, and you can even read a book.” leaves.

Plants, notes Diane, arehave immune to the placebo effect! and thick rubbery leaves been tromagnetic radiation. Ifindoors your only experience with a sauna is at the gym, you are And with the option of and eitherthose a year round, If you don’t have the space for a sauna, consider an Amethyst Bio-Mat to achieve On the topic of water, Triangle also offers the Kenrico Ion Shower Head, a fully built-in model that will fit under branches covered with dark green soft dramatically transformed to plentiful who likelists freshthe greens, are fans ofin a Radiant Health Sauna: “The in for aRadiant pleasant surprise.

Diane differences Health Sauna the same therapeutic benefits.

Itcounter produces high quality infrared rays by means of yourUrban in a dishwasher size Cultivator,” Diane. transparent showerhead filledare with natural quartz, citrines crystals air is cooler, you can staythe in longer, and yousays can even read a book.” leaves.

Plants, notes Diane, immune to the placebo effect!and rare are 638 muscles ingift the human body slot orwith a standalone model that aThere super fiber and natural amethyst.

One woman a Bio-Mat with a And the option of bought either CarbonFlow™ the latest IfWith you don’t have the space formodel awith sauna, consider an Amethyst to achieve spring minerals.

This unique showerhead promises to refresh, bouncing onBio-Mat a Bellicon® rebounder is heating, available athat variety of fit counOn thehot topic of water, Triangle also offers the Kenrico Ion Shower Head, a fully built-in will under certificate she had received from work colleagues.

When sheand reported her first goodJapanese Radiant Health Sauna engagesinfrared all of them.rays by means of tertops, you willJapan able to grow size thefar-infrared same therapeutic benefits.

It produces quality technology from athigh inbe a dishwasher reinvigorate and revitalize as filled it soothes stress, stimulates bloodcrystals circula- and rare showerhead withaway natural quartz, citrines night’s sleep in years, Dianeyour says,counter “Guess who came in and bought some?” Dianetransparent high quality herbs and microThere are 638 muscles inwith the human slot or a standalone model thatbought super fiber and natural amethyst.

One woman a Bio-Mat a giftbody a price lower than most competitors.

With CarbonFlow™ heating, the latest tion and even treats certain disease symptoms—all with a lifetime warranty. says simply, “The Bio Mat sells itself.”

Come in to Triangle forbouncing ayou complementary year round your own kitchen.

And, are inon control—no pesticides, Japanese and a Bellicon® rebounder isgreens available with ainvariety of counEverything you could want in a juicer and CarbonFlow™ certificate she had received from work colleagues.

When she reported her first good hot spring minerals. This unique showerhead promises to refresh, no chemicals and no session one of their treatment rooms. tertops, youJapan will bewaste. able to growengages all of them.

It can handle wheatgrass, pasta and Kenrico alsoand makes the Forever Water Stickstress, Purifierstimulates often referred to more. far-infrared technology from atsmaller echnology from inLow monthly payments OAC reinvigorate revitalize as Alkaline it soothes away blood circulaIf you are“Guess looking for aand investment, consider the Freshlife 3000Diane to grow night’s sleep in years, says, came in and bought some?” high quality herbs microbaby foods...all without destructive heat.

Watch for the BelliconDiane Rebounder and thewho Urban Cultivator tohas beanfeatured inas “A ost competitors.

Magic Wand that lasts for a lifetime.”

Not only does it transform regular fresh sprouts on demand.

This easy to use model automatic watering system a price lower than most competitors. tion and even treats certain disease symptoms—all with a lifetime warranty. simply, “The Bio Mat sellsyear itself.”

Come to Triangle foryou a complementary greens round in yourinown kitchen. And, are in control—no pesticides, Triangle Healing Products OACsays Everything you could want in a juicer and upcoming issues. and will fit into a corner of your kitchen. no chemicals and no waste. water into alkaline water;the it also adds magnesium and purifies by reducing Spruce Avenue pasta and oducts session in one of their treatment more. It can handle wheatgrass, Kenrico also makes Forever Alkaline Water Stick water Purifier often referred to770 Your freshrooms. sprouts can be used to make fresh juice from your new Low monthly payments OACorforgreens If you are looking a smaller investment, consider the Freshlife 3000 to grow www.trianglehealing.com • 250-370-1818 -370-1818Watch for the BelliconSlowstar baby foods...all without destructive heat. bacteria other contaminants.

The mini cylinder canonly be used with your water regular Rebounder and Urban toavailable be featured inandsystem Slow Juicer and the Mincer, anotherCultivator quality product at Triangle. as “A Magic Wand that lasts for a lifetime.”

Not does it transform fresh sprouts on demand. This easy to use model has an automatic watering Triangle Healing Products Simple toHealing use and with aProducts small footprint on your counter, the Slowstar rapidly cuts upcoming issues. Triangle bottle, thermos and other containers.

It toomagnesium comes with aand lifetime warranty. and will fit into a corner of your kitchen. www.trianglehealing.com and juices your produce into a high yield of juice with a reduced amountinto of water alkaline water; it also adds purifies water by reducing770 Spruce Avenue 770 Spruce Avenue, Your fresh sproutsVictoria, or greens canBC be used to make fresh juice from your new Spring is a fantastic time to cleanse and renew your body.

Come to Triangle Healing pulp.

If you like sorbets, nut butters or pâté, or you like to experiment with sauces, www.trianglehealing.com • 250-370-1818 770 Spruce AvenueSlowstar • 250-370-1818 and other contaminants. The mini cylinder can be used with your water Slow Juicer and Mincer, another quality productbacteria available at Triangle.

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JUNE 2013 Edition

Helping people attain optimum health Healing compares it toit,water that is tumbling down a waterfall— you canProducts, capture a glass and drink you feel invigorated.

Helping people attain optimum health ifif you can capture glass drink it, you invigorated.

“Our tap water is dead. Ita sits in aand holding tank and isfeel then forced through old

ARCH D 2014 Edition

Getting the

U OC F S US OC2013 Edition FJUNE

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Focus presents: Triangle Healing Focus presents: Triangle Healing

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The The IMPORTANT: IMMEDIATE ATTENTION Real Champion IMPORTANT: IMMEDIATE ATTENTION Real Champion of Juicers of Juicers

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Focus presents: Triangle Healing Tips to prepare for your 10K experience

I I

Tips to prepare for your 10K experience

n Victoria, April means training for many. This year will mark the 24th year that Victoria’s running enthusiasts have taken to the streets in what has become one of the most April popular running weekends NorthThis America.

10K and n Victoria, means training forinmany. yearThe willTCmark theThrifty 24th year that Foods Familyrunning Fun Runenthusiasts will be heldhave on April 28th year with an expected Victoria’s taken to this the streets in what has become one 12,000 part.running weekends in North America. The TC 10K and Thrifty of thepeople mosttaking popular Whether you’reFun a runner, a walker—and you’re competing or not— Foods Family Run or will be held onwhether April 28th this year with an expected taking caretaking of yourpart. body so it will perform how and when you want it to is 12,000good people essential.

“Hydrate, suit-up, warm-up, challenge yourself–but don’t over-do it, warm- or not— Whether you’re a runner, or a walker—and whether you’re competing down, thencare pamper,” advises Regan. takingand good of your body so it will perform how and when you want it to is Triangle“Hydrate, can help every stepwarm-up, of the way.challenge yourself–but don’t over-do it, warmessential. suit-up, “Pure, dynamically-enhanced structured water hydrates faster and more effinew Designer Series Blendtec Blender makes down, and thenThe pamper,” advises Regan. ciently than tap water alone, and is ice so much better for you then high-fructose corn bread dough, cream, Triangle can help every step of the way.soups, smoothies, fresh syrup laced sports drinks,” saysmore.

Regan. 10-year warranty; easy to clean. juice and “Pure, dynamically-enhanced structured water Blender hydratesmakes faster and more effiThe new Designer Series Blendtec Triangle carries water purification ciently than tapbread water alone, and is so much better for you then high-fructose corn Triangle Healing Products dough, systems for the home, the tap, or evenice cream, soups, smoothies, fresh syrup laced sports drinks,” says Regan.

770 Spruce Avenue easy to clean. juice and more.

10-year warranty; single water bottles.

They also carry Triangle carries water purification www.trianglehealing.com 250-370-1818 a wide range of water supplements Triangle Healing • Products systems for the home, the tap, or even such as the healing Double Helix Water 770 Spruce Avenue single water bottles. They also or ASEA, a life-changing heath aidcarry www.trianglehealing.com • 250-370-1818 a wide rangesuperior of water supplements that provides support to such asAnd thecoming healing Double Helix Water athletes. soon is the Kenrico or ASEA,Water a life-changing Alkaline Stick Purifier heath with a aid that provides superior support to lifetime guarantee. athletes.

And coming soonshape is the Kenrico Getting your feet into is AlkalineforWater Stick PurifierWith with a essential any kind of exercise. lifetime Science, guarantee.

Barefoot you can correct the Getting your feet intofallen shape is issues like plantar fasciitis, essentialand forbunions—instead any kind of exercise. arches, ofWith Barefoot Science, you can correct the attempting to simply comfort damaged feet.

And youplantar can do fasciitis, it for a fracissues like fallen tion of theand cost bunions—instead of expensive orthotics of arches, or specializedto running shoes.

Barefoot attempting simply comfort damaged Science’s feet. Andpatented you caninsoles do it actually for a fracTeeter Hang-Ups Inversion Table heal strengthen feet so that pain tionand of the cost of expensive orthotics is orpermanently specialized eliminated. running shoes. Barefoot This one patented you know: Take care of your back. “So many people are suffering needScience’s insoles actually lessly from back pain and taking painkillers just to walk, neverHang-Ups mind run,”Inversion says Regan.

Teeter Table heal and strengthen feet so that pain “There’s a better way—a Teeter Hang-Ups Inversion Table. In just a few minutes on is permanently eliminated. theThis table,one the body decompresses, naturally using your“So bodymany weight and gravity so soft needyou know: Take care of your back. people are suffering tissue the joints hydrate and decompress.” understand whyrun,” peoplesays Regan. lesslyinfrom backcan pain and taking painkillersYou’ll justquickly to walk, never mind rely on thisaancient toTeeter relieve back pain, stress and improve quality of life.

“There’s bettertherapy way—a Hang-Ups Inversion Table.their In just a few minutes on And finally: Pamper yourself every night—not just race night—with an the table, the body decompresses, naturally using your body weight and gravity so soft exceptionally comfortable and supportive mattress. Triangle’s latex mattresses are tissue in the joints can hydrate and decompress.”You’ll quickly understand why people all-natural, so contain no harmful gasses or compounds, and they balance support rely on this ancient therapy to relieve back pain, stress and improve their quality of life. and comfort like no other product on the market—and they are guaranteed for And finally: Pamper yourself every night—not just race night—with an 25 years not to hammock. exceptionally comfortable and supportive mattress. Triangle’s latex mattresses are You really have to experience these amazing products to fully appreciate them. all-natural, so contain no harmful gasses or compounds, and they balance support Stop into Triangle and try out the Teeter Hang-Ups Inversion Table and have a lay and no other on the theygetting are guaranteed for downcomfort on a latexlike mattress.

You product won’t believe howmarket—and comfy and relaxing into 25 years shape cannot be! to hammock.

You really have to experience these amazing products to fully appreciate them.

Happy running!

Stop into Triangle and try out the Teeter Hang-Ups Inversion Table and have a lay Triangle Products down on a latex mattress.

YouHealing won’t believe how comfy and relaxing getting into shape can be! 770 Spruce Avenue, Victoria, BC

Teeter Hang Ups Teeter Hang Ups

250.370.1818 l 1.888.370.1818 l 770 Spruce Avenue, Victoria l www.trianglehealing.com 250.370.1818 l 1.888.370.1818 l 770 Spruce Avenue, Victoria l www.trianglehealing.com

Triangle Healing offers an amazing range of well-researched products that enhance well-being!

250-370-1818 • you www.trianglehealingproducts.com will love the mincing attachment of the Slowstar. “You can not only make and find Triangle Simple toHealing use and with aProducts small footprint on your counter, theProducts Slowstar rapidly cuts out more about how water is a vital part of your healthful journey. bottle, thermos and other containers. It too comes with a lifetime warranty. www.trianglehealing.com 770 Spruce Avenue, Victoria, BC Spring a fantastic time to cleanse and renew your body. Come to Triangle Healing Triangle Healing Products you like nut butters or pâté, or you like to experiment withis sauces, 770 Spruce Avenuepulp. in • for If a250-370-1818 demo andsorbets, see for yourself.

250-370-1818 • you www.trianglehealingproducts.com will love the mincing attachment of the Slowstar. can not only make Full spectrum lamps and titanium cookware will be featured“You next month.

Triangle Healing Products, its owner, its employees do notare provide treatment. things that freshmedical all theadvice time,orbut what They you provide make isinformation better forand you and tastes and juices your produce into a health highprofessionals yield ofhealth,” juice with a reduced amount of products that you may choose after evaluating your health inexcited consultation with of your choosing. better, so youneeds can and get about getting optimum reports Diane. Drop

Products and find outSpruce more about how water is a vitalBC part of your healthful journey.

770 Avenue, Victoria,

250-370-1818 • |www.trianglehealingproducts.com 20 » Friends&Family » Spring 2018 countrygrocer.com Triangle Healing Products

Triangle Healing Products, its owner, its employees do not provide medical or treatment.

They provide information and tastes things that are fresh all the time,advice but what you make is better for you and Triangle Healing Products products that you may choose after evaluating your health and in consultation with health professionals of your choosing. better, so you canneeds get excited about getting optimum health,” reports Diane. Drop

770 Spruce Avenue, Victoria, BC Triangle Healing Products, its owner, its employees do not provide medical advice or treatment. They provide information and 250-370-1818 • www.trianglehealingproducts.com

products that Triangle Healing Products, its owner, its employees do not provide medical advice or treatment. They provide information andyou may choose after evaluating your health needs and in consultation with health professionals of your choosing. products that you may choose after evaluating your health needs and in consultation with health professionals of your choosing.

250-370-1818 • www.trianglehealingproducts.com

Triangle Healing Products, its owner, its employees do not provide medical advice or treatment. They provide information and products that you may choose after evaluating your health needs and in consultation with health professionals of your choosing.

ummer is here and while the Isl ummer here and about theisseason thatwhile is not.th W about the season is no off our shoes, we’ll bethat more ac Theoff sunshine is an we’ll amazing elixir our shoes, be mor wayThe to protect youriseyes the sue sunshine an from amazing and thanyour Eagleeyes Eye High waydefinition to protect fromPet nology began at than NASA’s Jet Propulsi and definition Eagle Eye Hi solar radiation business. nology beganisatserious NASA’s Jet Pro approved by the Space Foundation. solar radiation is serious businT for men, women, and children. approved by the Space Founda thatchildren. essential t forWe’re men,discovering women, and is having regular connection the E We’readiscovering thatto essen with the Earth's surface, electrons rising is having a regular connection to from soilEarth's enter our bodieselectrons and counwithits the surface, teract freesoil radicals from its enterand ourinflammation. bodies and And while summer is the best time to teract free radicals and inflamma kick-off those shoes and get your toes And while summer is the best tim in the sand, we can’t always do that— kick-off those shoes and get you but the right footwear can. Juil footwear in the sand, we can’t always do th uses copper conductors from the outsole but the right footwear can. Juil foo through the foot bed to connect you uses copper conductors from the o directly to the Earth, and it does it with through thecarries foot bed to range connec style.

Triangle a wide of directly Earth, does it Juil stylesto forthe both menand anditwoman. style.

Triangle carries a wide rang Staying active throughout the Juil styles for both men and wo summer requires pacing yourself and Staying active throughout listening to your body.

The summer summer may seem requires endless inpacing June, butyourse it gets listening to your body. The sum short fast if you injure yourself.

Warming may seem but it up before yourendless work-outinorJune, run is essenshort if you injure War tial.

Twofast great options for yourself. your warm-up up before your work-out run is e (and work-out) are the or Bellicon tial.Two great forAcu yourHoop war Rebounder andoptions the popular (and work-out) Belli weighted hula hoop.are Boththe add fun to your routine while you started Rebounder and getting the popular Acu at a reasonable pace.

If you haveadd over-f weighted hula hoop.

Both done Phiten Titanium body supports yourit,routine while getting you s work with your body’s at a reasonable pace.energy If yousystem have to alleviate discomfort, heal quickly, done it, Phiten Titanium body sup and relieve a 100 percent work withfatigue—in your body’s energy sy non-medicated way. Triangleheal Healing to alleviate discomfort, qu carries a full line of Phiten products in and relieve fatigue—in a 100 per body supports andway. joint Triangle supports.He non-medicated Optimum hy carries a fullhealth line ofrequires Phitengood produ isbody with supports structured and water.joint Structured suppow Natural Action Water has created a Optimum health requires go all the benefits that nature’s struc is with structured water. Structu release of and the absorption of vita Natural Action Water has creat tants and chemicals. all the benefits that nature’s s Protect your eyes, keep fit, and hy release of and the absorption o hope will be a great summer ahead. tants and chemicals.

Triangle H Protect your eyes, keep fit, an 770summer Spruceah A hope will be a great

250-370-1818 • www

Triangle Healing Products, its owner, its employees do n products that you may choose after evaluating your healt

250-370-1818 • www

Triangle Healing Products, its owner, its employe products that you may choose after evaluating y

BY THE NUMBERS

6 to 24

Height in inches of various tulip varieties.

Source: almanac.com

1890

Year a St. Louis, Missouri physician invented peanut butter as a protein substitute for people with poor teeth who couldn’t chew meat.

Source: kraftcanada.com

460 Length in kilometres of Vancouver Island, from Victoria to Cape Scott.

Source: viea.ca

“Serving customers “ Serving customers on on Vancouver Island Vancouver Island for 50 years and a proud for 50 years. ” Grocer partner of Country since 1999.”

947 N Park St., Victoria 250-384-8166

“ Serv Vanc 50 y part since

www.canadianlinen.com

700 Blueberry farmers in British Columbia.

Source: bcblueberry.com

Number of different bee species in North America Source: hat.bc.ca

4,000

Daily Flying Demonstrations Daily Flying Demonstrations Daily Flying Demonstrations Visitor’s Centre ~ Encounters Visitor’s Centre ~ Courses ~ Special Events Visitor’s Centre ~ Courses ~ Special Ev ~ Special Events

OPENING MARCH 10 Hours 10:30 - 3PM Duncan BC ~ www.the-raptors.com ~ 250-746-0372

BC ~ www.the-raptors.com ~ 250-746-0 Duncan BCDuncan ~ www.the-raptors.com 250-746-0372

Friends&Family » Spring 2018 | countrygrocer.com » 21

Be certain you're protected with coverage that suits your needs

Visit us online or in person to get started.

LOCATIONS Campbell River: • 1241 Ironwood Road • 103-801- Hilchey Road Courtenay: • 260-470 Puntledge Road Nanaimo: • 52-4750 Rutherford Road • 8-1551 Estevan Road Duncan: • 102-109 Trans Canada Hwy Victoria: • 2640 Douglas St • 1736A Island Hwy Sooke: • 1140-1160 Sooke Road

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Eat the cookie.

It’s ok, we have you covered.

Flaman Fitness

3172 Douglas Street (across from Mayfair Mall) 250-590-9858 • www.flamanfitness.com

22 » Friends&Family » Spring 2018 | countrygrocer.com

TIDBITS ‘Christmas miracle’ reunites family with camera missing 8 years It was a Christmas miracle nearly nine years in the making.

About 8 1/2 years ago, Eurosa Farms’ Ryan Worsfold put his fishing waders (which also had the family’s digital camera in the pocket) into the back of the pick-up truck on the way to a fishing trip. Somewhere along the way, the waders blew out of the back of the truck along with the camera – both were lost.

Luckily for Ryan, Gary spotted the waders on the road and has been looking for the family ever since.

Fast forward eight years, and

Familiar face returns to Salt Spring store

Ryan had his picture taken by Country Grocer for a Help Fill A Dream fundraiser. Gary recognized Ryan from the photos on the camera and said, “That’s the guy!” He then drove down from Nanaimo to deliver the waders and camera in person.

“We are so thankful for your persistence in returning the waders and camera. We took a wonderful trip down memory lane looking at 600 photos that were previously lost to us. Priceless memories and a story we will never forget!”

In a story a little reminiscent of Mark Twain, reports of Rick MacKinnon’s retirement seem greatly exaggerated.

OK, not completely.

The intention was there when Rick bid farewell last year to his Community Relations position at the Salt Spring Country GroRick MacKinnon cer, but after a enjoying a little downtime and a France vacation with his wife, Sharon, the invitation to return part time to the job he had loved for close to five years was too good to pass up.

Today Rick, Rob Lowrie and Tami Moulton are the Community Relations team. While you’ll see Rob and Tami out and about at local events and fundraisers, Rick is often at work in their new office, meeting community partners and finding new ways to help Salt Spring groups and organizations. There’s even a new board room small groups can use for meetings.

“We’re the liaison between the store’s generosity and the community,” Rick explains, inviting anyone wanting more information to email saltspringcommunityrelations@countrygrocer.com

Friends&Family » Spring 2018 | countrygrocer.com » 23

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Victoria 250-858-6308 • Nanaimo 250-740-5225

Sunday June 17, 2018

FOR PROSTATE CANCER

Docan it for all men YOU make thethe difference! in your life.

JOIN US by walking or running to raise awareness, raise money and show support!

REGISTRATION/INFORMATION

www.thefathersdayrun.ca Tel: (250) 388-0214 Toll free Van. Isl: 1-866-388-0214

Vancouver Island Tech Park è 10 K Run è 5 K Walk/Run è Dash for Dad Kids Run

www.thefathersdayrun.ca

24 » Friends&Family » Spring 2018 | countrygrocer.com IPC-BP1803-CG-FDWR.indd 1

2018-03-01 10:57 AM

TIDBITS

Call us for

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Earth’s Option Cremation and Burial Services

All arrangements made in the comfort of your own home. All pre-arrangements are fully transferable at no cost to you. Specializing in low cost cremation and green burial.

For more information visit our website or call:

Shoppers help fill Island kids’ dreams Through the purchase of Island-grown Christmas trees and holiday bouquets, donations at the till and from the Kris Kringle Craft Fair, Country Grocer and its customers raised more than $16,000 for the Help Fill a Dream Foundation, supporting families of children on Vancouver Island and the Gulf Islands facing life-threatening conditions.

Thanks to all for your generous support!

778.440.8500

www.earthsoption.com 5 – 831 Devonshire Rd., Victoria V9A 4T5

Approved Provider

From Our Trees to Your Table

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Friends&Family » Spring 2018 | countrygrocer.com » 25

Country Kudos

* No MSG * No MSG * Gluten-Free * Gluten-Free ** Dairy-Free Dairy-Free * Naturally Naturally Smoked Smoked with with Hardwood Hardwood * Proudly Proudly Produced Produced Locally Locally On Vancouver Island

Onwww.hertelmeats.ca Vancouver Island

At the Cobble Hill Country Grocer, an alert Sarah Poole answered a phone call from a customer looking for pre-paid Visa cards to pay someone from Google working inside her computer.

Sarah told the caller that Google does not fix people’s computers – she explained that it was a scam and recommended the woman turn Sarah Poole her computer off and phone all her banks, as the scammers may have had access to all of her information.

It took Sarah at least five minutes to convince the caller to shut down her computer and also phone the nonemergency police line, but she did.

Kudos, Sarah!

If you’ve received outstanding customer service, share your story on our Employee Recognition form and submit your Kudos in-store or online at countrygrocer.com

www.hertelmeats.ca

Lansdowne APPLIANCE GALLERY

2517 DOUGLAS STREET, VICTORIA PHONE: 250-383-1275 lansdowneappliance.com

26 » Friends&Family » Spring 2018 | countrygrocer.com

Serving Victoria for over 25 years.

We service all makes of major appliances in your home with certified trained technicians.

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Orthopedic & Custom Made Footwear

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o c d o R ors Commercial & Residential ri Draperies Inte &

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& VICTORIA

Through March – Photography Club Annual Spring Photo Show, 5:30 a.m. to 10:30 p.m. in the Esquimalt Rec Centre Atrium.

Info: esquimalt.ca

May 11 to 13 – Esquimalt Buccaneer Days, with fun for the whole family! Info: esquimalt-buccaneerdays.ca May 23 to 27 – The Esquimalt Ukulele Festival. Info: esquimalt.ca

March 24 – Gigantic Garage Sale, 9 a.m. to noon at the Archie Browning Sports Centre. Info: esquimalt.ca

May 27 – MS Walk (3K or 6K) at Willows Beach Park. Check in from 1 p.m. for a 2 p.m. start. Info: mssoc.convio.net

April 1 – Lion’s Easter Extravaganza, noon to 3 p.m. at Esquimalt Gorge Park, with entertainment, food, crafts, face-painting, a bouncy castle (weather permitting) and a massive Easter Egg Hunt.

Info: esquimalt.ca

June 9 – Esquimalt’s Annual Neighbourhod Party, 11 a.m. to 2 p.m. at Esquimalt Recreation.

Info: esquimalt.ca/blockparty

April 7 – Esquimalt 5K, through Saxe and Macaulay Point Parks. The event attracts all levels: walkers to elites and includes chip timing, a healthy living marketplace, refreshments and coffee, mini-massage treatments. Info: esquimalt.ca

COWICHAN VALLEY March 24 – Cobble Hill Spring Modern Handmade Market, 10 a.m. to 3 p.m., Cobble Hill Community Hall; free. Info: tourismcowichan. com/events/ April 1 – Easter Egg Hunt, 12:30 p.m., Shawnigan Lake Community Centre.

April 21 – Champagne

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Burnbrae Farms is a Proud Sponsor of the BC Summer Games 2018

Dinner and Auction for the Cowichan District Hospital Foundation.

Info: cdhfoundation.ca April 27 to 29 – 48th annual Brentwood Regatta, Brentwood College School.

Info: regatta.brentwood.bc.ca.

May 5 – Spring Junk Out Community Garage Sale, 9 a.m. to 1 p.m. at Shawnigan Lake Community Hall.

May 19 – Shriners Children’s Fun Fair, Island Savings Centre.

May 27 – MS Walk (3K or 5K), 11 a.m. at the Cowichan Sportsplex. Info: mssoc. convio.net

April 2 – Easter Egg Hunt, 2:30 p.m. and free skate, 3:30 p.m. at the Cowichan Lake Sports Arena; free. Info: cowichanlake.ca/events/ easter-egg-hunt/

March – The Junior A Nanaimo Clippers heat

NOVA RENOVATIONS LTD.

March 10 – 16th Annual Wee Tipple Party, Nanaimo’s Scotch Whisk(e)y Festival, at the Grand Hotel. Info: crimsoncoastdance.org/ weetipple

Quality you can trust!

Year-round – Join the Nanaimo Museum for tours with a knowledgeable guide. Group tours available upon request.

Info: nanaimomuseum.ca

• FREE ESTIMATES • 36 YEARS OF EXPERIENCE • GUARANTEED WORKMANSHIP

May 12 – 32nd annual Vancouver Island Book Festival and Vancouver Island Children’s Book Festival, Vancouver Island Conference Centre. Info: bookfest.ca

SALT SPRING

LAKE COWICHAN

NANAIMO

up the ice at Frank Crane Arena at Beban Park. Info: nanaimoclippers.com

March 16 to 18 – Salt Spring Home & Garden Show, Salt Spring Farmers Institute, 350 Rainbow Rd. Info: saltspringtourism.com

From General Maintenance to New Home Construction, Additions, Renovations, Basement Suites, Bathrooms, Kitchens, Decks, Fences, Replacement Windows, Doors and more...

CALL 250.656.0373 or Cell 250.216.9361 www.novarenovations.com

PACIFIC BATHROOMS “The Bathroom Remodel Specialists”

Serving Victoria since 1999.

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•Complete Bathroom Renovations • Tub/Shower Conversions & Walk In Tubs • Senior Accessible Baths & Equipment

March 22 to 25 – Choral Festival at ArtSpring. Info: artspring.ca/event/choralfestival/

Fully Installed and Guaranteed. Call for details.

Call 250.386.2284

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Your Lakeside Resort in the City!

Your Lakeside Resort in the City!

TOLL FREE 1.800.565.1144 4700 N. ISLAND HWY (19A) PHONE 250.758.1144

NANAIMO V9T 1W6 TOLL FREEB.C. 1.800.565.1144 PHONE 250.758.1144

4700 N. ISLAND HWY (19A) NANAIMO B.C. V9T 1W6

WWW.INNONLONGLAKE.COM Your Lakeside Resort in the City!

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Friends&Family » Spring 2018 | countrygrocer.com » 29

4700 N. ISLAND HWY (19A) NANAIMO B.C. V9T 1W6

WWW.INNONLONGLAKE.COM

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STYLISH, SPACE-SAVING SOLUTIONS FOR YOUR HOME.

7 Community Locations COBBLE HILL 1400 Cowichan Bay Rd. 250-743-5639 7am to 9pm 7 days per week

What could be better than a little more stylish, wellorganized space? Murphy Wall-Beds has been in business for over 22 years.The space-saving Murphy Wall-Bed and companion custom cabinetry are crafted right here on the Saanich Peninsula.

“We focus on quality,” says owner Tom Bazin. “We make a quality product from beginning to end.”

Using patented, engineered Murphy bed hardware, quality materials and local construction expertise, ensures the excellence customers have come to know and expect from the Better Business Bureau-accredited business.

Bazin credits shop foreman James York as an essential component to the local company’s success. With the company since its founding more than two decades ago, “he’s probably the most experienced Murphy bed expert in North America,” he says.

Whether you’re trying to stretch the space you have or are looking to maximize space when down-sizing, Murphy beds are perfect for creating a dual-purpose room, guest room and craft or fitness room, for example. Others appreciate their flexibility in a bachelor or assisted living suite.

In addition, “there are all kinds of different space-saving solutions that go hand-in-hand with the Murphy beds,” Bazin says, noting their designers and craftsmen can custom-craft virtually any cabinetry to complement your bed. And with the Murphy beds accommodating the same variety of mattresses as a conventional bed, optimal comfort is ensured.

Unsure just how a Murphy Wall-Bed will fit into your home? Take advantage of our free design service to help you envision how a bed will work in your home, including a special computerized drawing and design program that allows you to get a three-dimensional view of your room, before you commit.

LET US SHOW YOU HOW TO INCREASE YOUR USEABLE SPACE.

LAKE COWICHAN 83 Lake Cowichan Rd. 250-749-6335 7am to 9pm 7 days per week

SALT SPRING ISLAND 374 Lower Ganges Rd. 250-537-4144 7am to 10pm 7 days per week

CHASE RIVER (NANAIMO) 82 Twelfth St. 250-753-7545 7am to 10pm 7 days per week

ROYAL OAK (VICTORIA) 4420 West Saanich Rd. 250-708-3919 7am to 10pm 7 days per week

BOWEN ROAD (NANAIMO) 1800 Dufferin Cresc.

250-591-5525 7am to 10pm 7 days per week

ESQUIMALT (VICTORIA) 1153 Esquimalt Rd. 250-382-5515 7am to 10pm 7 days per week

Retirement Communities

Independent Retirement Living with Services

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30 » Friends&Family » Spring 2018 | countrygrocer.com

Visit our homes at www.novapacific.ca Rental Inquiries: 250-737-1435 or at Residence

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Pure Madagascar Vanilla Extracts and Pastes

Try our PURE Madagascar Vanilla Bean Paste

CHOCOLATE CHIP COOKIE RECIPE Ingredients: 1 Cup Butter, ¾ Cup Yellow Sugar ¾ Cup White Sugar, 2 Large Eggs 1 Tsp Baking Soda dissolved in hot water 1 -375 gm package of semi – sweet chocolate chips 2 Tsp Vanillablossom Pure Madagascar Vanilla Extract, 2 ¼ Cups all purpose flour, 1 Tsp salt

◉ Canopies ◉ Soft Tonneau Covers ◉ Bak Flip Tonneaus ◉ Bed Liners

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1. Beat butter, yellow and white sugar until light and fluffy scraping sides of bowl as you go 2. Add 2 eggs and beat till creamy 3. Add baking soda and hot water mix 4. Add Vanillablossom Pure Madagascar Vanilla Extract 5. Gradually add flour and salt 6. Form balls of cookie dough between 1-2 “in diameter.

7. Bake @ 350 for 12 min or until golden brown on a greased cookie sheet.

Makes approximately 60 cookies at 3” diameter

1 Tbsp Vanilla Paste = 1 Vanilla Bean Great for home made Créme Brule, Custard or Ice Cream.

Vanillablossom

Saanichton, BC V8M 1Z8 250-893-9962 vanillablossom.com

Available at Country Grocer.

Bulk sizes available for food service.

Bleiddyn del Villar Bellis Artistic Director Fellow & Examiner CSC-CICB Enrico Cecchetti Final Diploma

Photo credit: David Cooper

Kinder Camps Ages 4-6

2018 Children’s Summer Ballet Camps

-July 3-6, 9-12pm -July 9-13, 9-12pm BOYS CAN DANCE Ages 7-11 - FREE for boys new to VAB! -July 9-13, 1-2:30pm

Registration NOW OPEN! 250-590-6752 admin@victoriaacademyofballet.ca victoriaacademyofballet.ca

Friends&Family » Spring 2018 | countrygrocer.com » 31