Country Grocer Friends & Family Fall 2023

Friends & Family!

Welcome to the autumn edition of Friends & Family. I hope you enjoyed your summer!

As we transition into fall, we celebrate 39 years on Vancouver Island and Salt Spring Island thanks to you and your support. Celebrating this year will be even more special with the addition of our four new stores in Duncan/ North Cowichan, Chemainus, Ladysmith and Cedar. We’ll be celebrating in store and on our social sites so stay tuned for all the details.

As for our new stores, the exterior signs are up so we’ll begin working on the interiors. We appreciate your patience as we shuffle things around, and we can’t thank our team enough for their hard work as we transition from 49th Parallel to Country Grocer. We know change isn’t always easy!

Our annual Help Fill A Dream campaign kicks off this fall. With the new stores, we’ll be able to fulfill even more dreams for Island kids facing life-threatening conditions. Please consider purchasing an Island-grown bouquet from Eurosa Farm, an Island-grown Christmas tree, tokens at the till or participating supplier products.

Each dream costs approximately $10,000, so let’s fill as many dreams as we can this season!

All the best to you and yours.

Peter Cavin

RECIPES – PAGE 16

Beef, Barley & Mushroom Soup

Coconut Curry Spaghetti Squash

Double Chocolate Zucchini Muffins

ON THE COVER

Gryffin, from Saanich, will receive a Help Fill A Dream trip to Mexico this year.

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

PETER CAVIN, DIRECTOR COUNTRY GROCER

The Fab 4

BY JENNIFER BLYTH

Earlier this year, Country Grocer welcomed four Cowichan Valley 49th Parallel stores into the family.

While it’s been an exciting time for the family-owned, Island-grown grocer, it’s also been busy as the local teams navigate the transition.

Leading the way are the four store managers, who took a few minutes to introduce themselves to the Friends & Family community.

Stuart Green, Cedar

Heading up the Cedar Country Grocer, Stuart Green brings 25 years in the grocery business, including five with 49th Parallel and now Country Grocer.

“I love that every day changes, brings new and exciting challenges that change with the seasons,” says Stuart, who also enjoys interacting with customers, his team and the community.

Meet Country Grocer’s new store managers in the Cowichan Valley

As a smaller store in a smaller community, the Cedar Country Grocer team really get know their customers. “Staff here know most of our customers personally as most of either grew up together or are neighbours,” Stuart explains.

“As a local store we like to get involved with our community and non-profits as much as possible, help schools with fundraising, and give employment opportunities to students to build foundations for future endeavours.”

Outside of work you’ll often find Stuart outdoors, hiking, fishing or overlanding and spending time with his wife, Emy, and their kids – including two who work for Country Grocer!

Dustan McKie, Ladysmith

At the Ladysmith store, Dustan McKie brings 12 years of grocery experience, including seven with Country Grocer. In his new role as

store manager in Ladysmith, he also returns to the store that gave him his very first job!

“I love the constantly changing aspects of the job – there’s rarely a dull moment, from keeping the shelves full and displays fresh to keeping the staff and customers happy. I also love the personal touch you can have on someone’s day,” Dustan says, pointing also to the store’s community role, from event donations to supporting the local food bank.

“Thank you to Country Grocer for trusting me with this opportunity to be back in my old community! I look forward to continuing to grow with the company over years to come!”

Dustan says he has a hard time sitting still for too long, so when he’s not at work you’ll often find him at the gym, and when the weather cooperates, out hiking, backpacking and camping with partner Laura.

“I also love cooking and baking and am always looking for a new recipe to try!”

Stuart Green, Cedar Dustan McKie, Ladysmith

Marshal Dillabough, Duncan

Eleven years ago, Marshal Dillabough began his first job with Country Grocer, and he’s been a member of the family ever since.

“I love the people, customers and our team alike – it’s very fulfilling to be able to impact people’s lives even in small ways through what I do,” Marshal says. “I am also incredibly focused on the overall aesthetic of the store and make sure it looks as close to brand new every single day.”

The community has been instrumental as the store joins the Country Grocer family, he notes.

“Our customers and community have been wonderful since the transition to Country Grocer. We are very community-focused and love to give back in any way we can,” Marshal says.

“The community around us is the heart and soul of how any business is able to function and we love to acknowledge that and make sure we are taking care of everyone in return.”

When not at work in the Duncan store, Marshal enjoys spending time with family, and exploring the Island’s great outdoors with his wife and new baby daughter.

In addition, “I am a musician so I love to play guitar and sing,” Marshal says.

Paul McGregor, Chemainus

Like many at Country Grocer, Paul McGregor grew up in the grocery business.

Not only has he worked in the industry for 28 years, including seven years with 49th Parallel and Country

Grocer, his dad also owned a store and his brother is a store manager with another grocery company.

“I love everything about the business and especially working for a family-run company where we have the flexibility to run our store and build displays they way we would like,” Paul says. “I also love our staff and customers as they are like family!”

That passion extends into the store’s role within the local community.

In addition to contributing to Chemainus organizations and fundraisers throughout the year, “we are passionate about the Harvest House food bank, so typically we do a couple of fundraisers a year, including the Chili Contest where the whole mall comes together to see who has the best chili,” Paul says. “The other is the Fill the Truck event where we have a hot dog sale and a Country Grocer truck and we try to get as many donations of food and cash as we can for our local food bank.”

When he’s not at work, you’ll often find Paul out on the water or in the kitchen.

“I like to get out on the boat and go camping,” he says. “I am a foodie as well, so trying new foods or restaurants is also a passion of mine.

Paul’s wife, Tina, works across the parking lot at Island Savings and helps out with everything they do for the community. Daughter Isabel also used to work for 49th Parallel, and son Isaac, who’s in high school, also works at Country Grocer part-time.

“We love being in Chemainus and being part of the community.”

Marshal Dillabough, Duncan

Paul McGregor, Chemainus

HELP FILL

Island kids’ dreams

BY JENNIFER BLYTH

Gryffin had his first open heart double bypass surgery at just four days old. The Saanich youngster was born with congenital heart disease – his heart had just two cham bers, instead of the usual four, along with other challenges. His next surgery came at six months old, and his last at age four.

Like others diagnosed with serious medical conditions, Gryffin’s diagnosis affected the entire family.

“I found out about Gryffin’s heart when I was just 10 weeks pregnant. I learned I was going to be a single parent about four months later,” recalls Gryffin’s mom, Amorena. “I thought, ‘I am an energetic, strong person, I can handle this,’ but the truth is there is no preparing for the financial, emotional and mental strain that these kind of health problems bring. That is why charities like Help Fill A Dream are such a blessing to parents like me.”

Amorena couldn’t work during Gryffin’s infancy because they were constantly back and forth to Vancouver’s Children’s Hospital from their Island home.

To help, Help Fill A Dream provided financial support to help cover the costs of driving and ferries throughout all three surgeries.

And, “with the help of HFAD, I was able to pay for expensive heart medication that wasn’t covered through basic healthcare. This contribution went a long way to giving me peace of mind, and ensured that I didn’t have to go into debt just to provide my child with the care needed to keep him alive,” Amorena says.

Like many children with congenital heart disease, Gryffin began experiencing mental health challenges after his last surgery but thanks to Help Fill A Dream, play therapy sessions helped get him back on track, and gave Amorena a greater understanding of how to help and support her son.

Today, Gryffin is doing very well. He plays soccer, ten- nis and chess, is gifted academically and goes for cardiology visits annually, rather than weekly. Amorena is balancing university with work “and most importantly, being the best mom that I can be.”

In the coming year, Gryffin will also be one of many Island children who will receive their “dream” from Help Fill a Dream, travelling to Mexico for a week of rest and relaxation on the beach, and feeding Gryffin’s avid interest in marine biology.

“After watching Moana more than a dozen times, Gryffin was eager to swim with sting rays and see dolphins in real life. He is looking forward to a trip to Mexico, to a resort where people can swim with these friendly ocean creatures without compromising their habitat or their populations,” Amorena says.

Young Gryffin from Saanich, after his first open heart surgery at just four days old (left) and today, enjoying fishing as well as soccer, tennis, chess and marine biology.

PHOTOS COURTESY HELP FILL A DREAM

This year’s Dream fulfillments will be a record for Help Fill A Dream, in part because of the backlog of travel-related Dreams that couldn’t be fulfilled during the pandemic, explains Executive Director Craig Smith. Where in a typical year HFAD will fulfill about 10 Dreams, this year it will be 20.

“Since the start of 2023, we’ve definitely hit the ground running. All of these kids have been so terrific and have waited so patiently. It will be a record year for filling Dreams,” Craig says.

Some children have been negotiating the challenges of Type 1 Diabetes, others cancer or epilepsy, for example. And not all Dreams are travel-related. Some involve specialized equipment to better navigate their community, bedroom makeovers, or seeing family.

While each child and each story is unique, the emotional and financial implications to families are virtually universal.

And that’s where Help Fill A Dream is so vital, providing Dreams, but also financial lifelines for medication, required medical travel, mental health support and so much more. For that, Craig wholeheartedly thanks the community.

“The community is vitally important – from a funding perspective, for sure, but they’re also our volunteers and our cheerleaders. Nothing could happen without them. It’s the community that lifts these children and these families up.

“It makes them feel that they’re not alone.”

It’s easy to give back this holiday season

For the last 13 years, Country Grocer has partnered with Help Fill A Dream Foundation to help them in their mission

to support Island kids and their families. Over that time, more than $200,000 has been raised, including last year’s record-setting $40,000.

The annual holiday campaign that begins mid-November is also a highlight for the Country Grocer team and possible only because of the support of suppliers, Vancouver Island growers and you!

“Country Grocer is one big family who loves to support other local families,” explains Craig Cavan, Country Grocer South Island Operations manager, in a video highlighting this year’s holiday campaign.

“That’s why, when you purchase Eurosa Farms bouquets, Island-grown Wintergreen Farm Christmas trees, tokens at our tills or select supplier products for our Help Fill A Dream Foundation campaign, you’ll help fill Island kids’ dreams, improve their quality of life and assist their families with the care they so deserve.”

And while life still has its challenges for Gryffin and Amorena, “the contributions that the Help Fill A Dream organization have given us have ensured that both my son and I stay afloat through the harder times,” Amorena says. “We are endlessly grateful for what they have done for us and will never forget the impact that their support has made in our lives!”

HOW YOU CAN HELP

In addition to direct donations at helpfilladream.com, you have a number of ways to support Island children and their families this fall:

• The Vancouver Island Construction Association’s Young Builders Network hosts Builders in the Basement, a night of music, fun and philanthropy, Sept. 28 in Victoria, with all proceeds going to the Help Fill A Dream Foundation. Find details at vicabc.ca/events/builders-in-the-basement

• From mid-November at Country Grocer, purchase a holiday bouquet from Eurosa Farms, an Island-grown Christmas tree from Wintergreen Farm, select items from participating suppliers or a token at the till.

Young Gryffin, in the pumpkin patch and at home.

PHOTOS COURTESY HELP FILL A DREAM

It’s the community that lifts these children and these families up. It makes them feel that they’re not alone. ”

– Craig Smith, Help Fill A Dream

TLC for your tropicals

Time to bring tropical plants inside for fall and winter

As we head into fall our focus shifts from the outdoors to indoors. Many gardeners set their indoor tropical plants outside for the warmer months to bask in the dappled sunlight and sway in the gentle breeze provided by Mother Nature. However, there comes a time when those tropicals must be brought back inside to survive, not thrive, during fall and winter.

Indoor tropical plants must be brought inside before the overnight temperature dips below 10°C. Depending on the season, I usually aim for mid to late September and that’s always given me ample time before it’s too cold.

There are a few challenges surrounding the reintegration of tropical plants back into your home. One of the biggest hurdles is pests. Spider mites and aphids are two of the most common problems and need to be addressed before bringing them indoors.

Inspect plants thoroughly, looking for any signs of bug activity, and treat with Safer’s Insecticidal Soap or make your own solution of 1 tablespoon pure castile liquid soap to 1 gallon water. Spray plants every five to seven days to ensure you break the cycle of infestation, paying special attention to the underside of the leaves. For soil pests, use diatomaceous earth dusted on top of the soil for crawlers and about a 1” layer of washed sand on top of the soil for fungus gnats.

As tempting as it may be to want to replant your tropicals into clean décor pots, now is not the time to do so. As they head into a dormant-like state, plants will do better being rootbound. It’s best to wait until the spring to do any repotting so, in the meantime, simply sit your already potted tropicals into the clean décor pots so their roots remain un-

disturbed while ensuring there’s adequate drainage.

You may need to do a little pruning when bringing your plants inside because they might take up too much space and that’s okay. Doing so will not only make them more manageable but will also set them up for better shaping and stronger growth next season.

Place plants near windows, preferably with western or southern exposure, but if that’s not an option then somewhere “bright” is best. Grow lights do wonders in darker areas and with so many style options on the market now you are sure to find something that would tastefully fit your living space.

Keep watering and fertilizing to a minimum while your plants are in their “resting” season. Allow the soil to dry out between waterings and only fertilize once a month or less.

During this time, you may find that plants will shed a few leaves, turn yellow, droop, or just simply not look their best but that’s okay, this is a time for them to survive, not thrive, until they can bask in the dappled sunlight and sway in the gentle breeze of the outdoors once again when the weather warms up next spring.

It’s best to wait until the spring to do any repotting so, in the meantime, simply sit your already potted tropicals into the clean décor pots so their roots remain undisturbed while ensuring there’s adequate drainage.

Cookin’ on the Coast goes global

What’s cookin’ in the Cookin’ on the Coast kitchen this fall? Delicious Island-grown ingredients and the chance to “Travel by Plate,” courtesy of Country Grocer Chef Heidi Fink!

Sponsored by Country Grocer and Liquor Plus, the popular cooking program returns to CHEK TV on Saturdays at 6 p.m. with 14 brand new episodes.

This year’s Travel By Plate theme was selected by audiences – a way of “taking your palate on a trip around the world,” notes CHEK producer Lindsay Nielsen. “It’s local, with a global perspective.”

As always, each episode will visit with a local restaurant, grower or food producer to explore some of the delicious ideas and ingredients growing on the Island.

In “Feed ‘Em Fast” on Sept. 23, for

example, Chef Heidi visits Sookjai Thai as she looks at ideas for “pantry staples that create a delicious meal on the double.”And on Oct. 14, tune in for “Falafel, spice and everything nice pita,” including a visit with Portofino Bakery.

“Everybody loves food, and everybody loves local,” Lindsay says. “The show also brings a sense of discovery –

it’s really cool to see what you can cook with from your own backyard.”

In addition, Chef Heidi also shares many adaptations to her recipes, to accommodate those with vegetarian, flexitarian or gluten-free diets, for example.

“It gives everybody an opportunity to cook along – I think it’s really valuable, especially for families,” Lindsay says.

Lindsay encourages anyone interested in participating in the next season of Cookin’ on the Coast, to get in touch – it’s a great way to get the word out about your products or business, and to connect with others.

For those unable to catch the show Saturdays, it’s also available through CHEK’s free streaming app, Lindsay notes.

Chef Heidi Fink and the CHEK team on the set of Cookin’ on the Coast, back for another season of delicious, Island-inspired cooking.

PHOTOS COURTESY CHEK

It’s local, from a global perspective.”

– Lindsay Nielsen, CHEK TV

Rooted in Care

Country Grocer partners with Broadmead Care for garden renovation project for veterans and seniors

This fall, Country Grocer stores in Royal Oak and Esquimalt are partnering with Broadmead Care in support of veterans and seniors living at Veterans Memorial Lodge.

The Rooted in Care campaign aims to renovate and revitalize the courtyards and gardens at the Saanich residence, to create year-round beauty that’s more accessible and protected from the elements.

“We want an environment that feels like home, which includes the gardens,” says Mandy Parker, VP of Philanthropy & Communications at Broadmead Care. “It is important to create vibrant, safe outdoor spaces that are protected from the elements and are accessible for the veterans and seniors who live at Veterans Memorial Lodge.”

After all, “having access to the outdoors is medicine in itself! It reduces stress and cortisol levels, it’s relaxing, reduces muscle tension and calms the mind. Having a space that can bring our residents together with family and friends, and enjoy nature in a safe and engaging way is an important aspect

in their overall care.”

Through Sept. 30, look for donation coin boxes at the Royal Oak store, then in October, purchase a pack of six Canadian Liberator tulip bulbs, while supplies last, with partial proceeds going to the Rooted in Care campaign.

Projects like Rooted in Care are only possible through the generosity of donors, Mandy notes.

“We are so grateful to partner with Country Grocer and its patrons on our fundraising initiatives. They help spread the word on the important work we are doing to support our veterans and seniors.”

To learn more, visit broadmeadcare.com/rooted-in-care

Having access to the outdoors is medicine in itself! It reduces stress and cortisol levels, it’s relaxing, reduces muscle tension and calms the mind.”

– Mandy Parker, Broadmead Care

Veterans Memorial Lodge resident and veteran Knut and Home Director Janet Power visit one of the courtyards to be renovated through the Rooted in Care campaign.

PHOTO COURTESY BROADMEAD CARE

Island Good turns 5!

What’s in a name? When that name is Island Good, you know it stands for items that have been grown, produced, manufactured or sold close to home on Vancouver Island.

As you’re browsing the aisles at Country Grocer, for example, you’ll likely notice the prominent tags identifying foods grown and produced on the Island – everything from deliciously creamy Tree Island Yogurt from the Comox Valley to hearty soups from Ed’s Soup, crafted in Duncan and perfect for fall lunches and dinneron-the-go between home and hockey practice.

Fancy something for the grill? Check out Triple Smoke’s prime rib rub, from a full line of flavourful spice mixes made in Shawnigan Lake, or pick up quality pork products from Hertels, in the Alberni Valley.

But it’s not only food that’s Island Good.

Founded by the Vancouver Island Economic Alliance, the program also recognizes art galleries and boutiques, distillers and pet food purveyors and more, all working to support the Island and Islanders.

Why Island Good?

Some come to the initiative in support of food security, others as a way to reduce their carbon footprint or to support Island businesses. And, as the initiative turns five, it continues to attract both members and shoppers who keep a keen eye peeled for the local label, says Diana Jolly, VIEA Project Administrator.

And it’s not about only buying local. In fact, committing just 10 per cent of your shopping dollars to Island products will go a long way to supporting local businesses.

View participating businesses at islandgood.ca, where you can also learn how your business can become Island Good. You’ll also find coming events, including the Island Good Feast and Celebration at the ‘State of the Island’ Economic Summit, Oct. 25 at the Vancouver Island Conference Centre in Nanaimo.

Tree Island Yogurt and Triple Smoke Rubs are both island Good businesses

Talkin’ Tuna

Yes, your favourite tuna dish can be this easy! Featuring wild-caught ahi tuna, Annasea’s frozen poke kits make poke a breeze – simply thaw, mix, serve and enjoy..

Sweet treats

Looking for a new treat for their lunch bags? Check out Nügabar from LeClerc – soft nougat, frosted crisp rice and oatmeal, in flavours like chocolate and caramel or cookies and cream. For your fave doughnuts in bar form, check out granola bars from Tim Hortons, including salted caramel, Boston cream, apple fritter and more.

Yummy Umami

Amp up your meals with this Island Good jar of deliciousness: Umami Bomb Shiitake Chili Oil. Choose from medium, hot or extra-hot, or embrace your savoury side with garlic, all plant-based, preservative-free and keto-friendly.

Gluten-Free Goodness

Gluten-free is a delicious option thanks to the varied line-up of bread products and treats from Glutenull – vegan, non-GMO, organic and great-tasting!

Great Goose!

New to the Country Grocer sauce shelves is Flying Goose sriracha sauce, crafted from an original recipe in Si Racha district, Thailand, using highquality ingredients, fresh from chilli farms in Thailand. #FollowTheGoose

WHAT’S IN Store

Pesto + Parmesan + Couscous

Stop by the Country Grocer deli for a tasty new addition: Pesto Parmesan Couscous Salad, perfect for lunch on the go or as a side for your favourite fall meals.

Beef, Barley & Mushroom Soup

Makes: 4 litres soup I Time: 1 hour prep time; 2 ½hours cooking time

A hearty, flavourful cold-weather soup that builds its own broth in the pot. This soup serves a crowd and freezes very well.

INGREDIENTS

Broth

15 ml (1 Tb) oil

1.5 kg (3 lbs) beef chuck steak or beef shank pieces

1 onion, roughly chopped

3 bay leaves

3 branches fresh thyme

7.5 ml (1½ tsp) salt

¼ tsp pepper

Optional – dark green leaves from leek (below)

2.5 L (10 cups) cold water

Barley

125 ml (1/2 cup) dry pearl barley

500 ml (2 cups) water

1.5 ml (1/4 tsp) salt

Broth: Heat soup pot over medium-high heat. Add the 1 Tb oil; add at least one of the chuck steak or two shank pieces and brown on both sides. Add the rest of the broth ingredients (including the rest of the beef), scrape up all the goodness from the bottom of the pot and bring to a boil. Reduce heat to a simmer and let simmer for 1½ hours. Cool everything in the pot for about 10 minutes, then remove the pieces of meat with tongs to a plate or bowl.

Strain broth through a fine-mesh sieve. As soon at the meat is cool enough to handle, shred meat into pieces small enough to fit on a spoon, removing any bones, fat and gristle. You should end up with between 3 and 4 cups of shredded beef and 8 to 10 cups of mild broth. This step can be done the day before; keep broth and meat in the fridge until ready to use.

Barley: Meanwhile, combine barley, water and salt in a small pot. Bring to a boil, reduce heat to low, cover and cook for 45 minutes. Set aside until ready to use. This step can be done the day before. Keep barley refrigerated until ready to use.

Soup: Once the beef and barley are cooked, the soup comes together quickly. Heat your soup pot

Coconut Curry Spaghetti Squash

Time: 10 minutes prep time;

45 minutes cooking & baking time

Serves: 6 to 8 as a side dish

An easy, nutritious side dish that packs a flavour punch!

Soup

2 Tb oil

1 onion, diced fine

1 leek (white and light green parts only), chopped

227 g (1/2 lb) button mushrooms, sliced

2.5 to 5 ml (1/2 to 1 tsp) salt

2.5 ml (1/2 tsp) pepper

30 ml (2 Tb) fresh thyme leaves

3 cloves garlic, minced

30 ml (2 Tb) tomato paste

2 litres (8 cups) broth from step 1

15 ml (1 Tb) soy sauce}

1 carrot, peeled and diced

2 stalks celery, trimmed and diced

INGREDIENTS

1 spaghetti squash

15 ml (1 Tb) minced garlic

15 ml (1 Tb) minced ginger

15 ml (1 Tb) minced stems from cilantro

30 ml (2 Tb) Thai red curry paste

15 ml (1 Tb) vegetable oil

400 ml (1 can) coconut milk

5 ml (1 tsp) salt, or more, to taste

10 ml (2 tsp) light brown sugar

1 red bell pepper, seeded and sliced thin (optional) Cilantro and lime wedges for garnish

METHOD

Preheat oven to 350°F. Line a baking sheet with parchment paper.

over medium-high heat. Add the oil and diced onion and sauté several minutes, until onion is softened. Add sliced mushrooms, sliced leek, salt and pepper, and sauté until the mushrooms have given off their juice and are browning slightly in spots. Add garlic, thyme and tomato paste and sauté two minutes more, until everything is fragrant and tomato paste is a deeper colour. Adjust the heat as necessary: turn down the heat if things are browning too much, or turn up the heat if the aromatics are sweating instead of sautéing.

Add the two litres of beef broth from step 1 (add water if necessary to get a full 2 litres of liquid), the soy sauce, the shredded beef and prepared carrot and celery. Bring to a boil, scraping any browned bits off the bottom. Reduce heat to a low simmer and simmer for 10 minutes.

Add cooked barley (along with any cooking liquid left, if there is any) and simmer the soup for 10 minutes more.

Taste to adjust seasoning. The soup may need more salt and pepper, more thyme, or a handful of fresh parsley.

Serve immediately, or cool and refrigerate for four days or freeze up to four months.

Cut spaghetti squash in half. Use a metal spoon to scoop out and discard the seeds and membranes. Place the squash cut side down on the parchment-lined tray and place in the oven. Bake for 45 minutes.

In a sauté pan over medium heat, heat the oil, then add the prepared garlic, ginger, cilantro stems and curry paste. Sauté until fragrant, about 30 seconds. Add 2 to 3 tablespoons ONLY of the coconut milk and continue to cook and stir until the coconut milk splits and the curry paste and aromatics smell very fragrant and delicious.

Add the rest of the can of coconut milk, along with the salt and the sugar. Reduce heat to low and simmer five minutes. Add the sliced red pepper, if desired, and simmer two minutes more. If this sauce is finished before the squash is ready to come out of the oven, remove the sauce from the heat for the time being.

When the squash has baked, remove it from the oven and turn the squash cut side up. Let cool slightly, then use a spoon to scoop all the cooked squash into the coconut curry sauce. Return to the heat and simmer gently for five minutes, stirring frequently, to meld flavours. Taste to adjust seasonings: add more salt, if necessary, and a squeeze of lime juice, if desired. Serve immediately, topped with chopped fresh cilantro. Refrigerate leftovers up to four days.

Chef’s Notes

GET COSY

Double Chocolate Zucchini Muffins

Makes: 1 dozen

Time: 20 minutes prep time; 25 minutes baking time

Whether for a lunchbox treat or an anytime snack, these moist and chocolatey muffins are easy to make and enjoyable to eat!

INGREDIENTS

Dry ingredients

210 g (1½ cups) all-purpose flour

80 g (¾ cup) natural cocoa powder

2.5 ml (½ tsp) salt

2.5 ml (½ tsp) baking soda

5 ml (1 tsp) baking powder

170 g (1 cup) chopped chocolate OR chocolate chips

Wet ingredients

80 ml (1/3 cup) vegetable oil

80 ml (1/3 cup) melted butter

200 g (1 cup) sugar

2 eggs

15 ml (1 Tb) strong coffee

10 ml (2 tsp) vanilla

330 g (2 cups packed) grated zucchini

METHOD

Preheat oven to 350°F. Lightly grease a 12-cup muffin tin. Line with muffin liners, if desired. In a medium bowl, whisk together the flour, cocoa powder, salt, baking soda and baking powder. Stir in the chopped chocolate or chocolate chips.

In a separate large bowl, mix together the butter and oil with the sugar. Whisk until smooth. Beat in the eggs, then the coffee and vanilla. Beat until smooth. Finally, stir in the grated zucchini with a wooden spoon.

Add the dry ingredients to the wet. Stir gently with a spoon until JUST MIXED. Use an ice cream scoop or spoon to scoop the batter into the muffin cups.

Place in the oven and bake for 20 to 25 minutes, until toothpick inserted in the centre of a muffin comes out with a few moist crumbs. Do not over-bake. Remove pan from oven and place on a rack to let cool. Remove muffins from muffin tin after about 10 minutes and let the muffins finish cooling on the rack.

When the muffins are completely cooled, store in a tightly sealed container for up to three days, or freeze in plastic zipper lock bags for up to three months.

with CHEF HEIDI FINK

As much as I love the summer season, I look forward to getting cosy in the fall. Cooler temperatures and much-needed rain are a relief after months of heat and sun. The joys of sweater weather are reflected in the kitchen, with a focus on warming food and heartier meals.

This fall, I look forward to bringing on soups and stews; to cooking with cool weather crops like squash and kale; and to being able to comfortably turn on my oven (finally!) and enjoy some homebaked muffins.

One of my favourite soups of all time is beef barley. The texture of barley is unparalleled in soup; when paired with a rich beefy broth, loads of vegetables, and tender pieces of meat, it becomes the most satisfying fall meal.

I have included my go-to recipe, one that starts with a tougher, more flavorful cut of beef as a way to build a delicious soup without having to make a separate broth first. The beef is simmered in water with some aromatics until it’s tender, and makes its own broth while cooking. The beef can then be shredded to use in the soup. No waste and no fuss!

The Double Chocolate Zucchini Muffins in this issue will satisfy your cravings, while still being healthy enough for a lunchbox snack. Bring on the baking season!

Winter squash is a staple in my kitchen for much of the year. I love to show off its versatility with outside-of-the-box recipe ideas, such as this issue’s Red Curry Spaghetti Squash. Mild strands of this squash stand up well to the strong flavours of Thai curry paste and the richness of coconut milk. The sauce itself

comes together quickly; the main prep time is in waiting for the squash to bake. This makes an excellent side dish or vegetarian main, and one I enjoy on the regular – very cosy indeed.

Speaking of getting cosy, the newest season of Cookin’ on the Coast (and my second season as host) began airing Sept. 9 – just in time for fall family TV-watching! The show will initially be available on CHEK TV and on their free streaming app, CHEK+. At the end of the season in December, the show’s episodes will be uploaded to YouTube.

This year’s theme on the show is Travel by Plate. We’ll explore many wonderful culinary destinations from our own home kitchens, as I demonstrate delicious recipes and helpful cooking tips, using ingredients you can find at any grocery store. There will be guest chefs, beverage pairings, a BIG emphasis on “flexitarian-friendly” recipes, and (my favourite) the On The Road segments where I get to feature a local farm or food producer from our beautiful Island.

I’m so looking forward to sharing this show with you. It has been so much fun to film, with a wonderful crew. And I hope, no matter the weather, you find something to inspire you in the kitchen this fall. Remember: the more you learn, the better your food tastes!

Battling common cold the

Your guide to a speedy recovery

The common cold is a familiar and pesky visitor that can leave us feeling miserable. Fortunately, with the right approach, you can effectively fight off a cold and get back to feeling your best.

Understanding the phases of a cold and knowing how to treat it at each stage, including incorporating vitamins and herbal remedies, can help you recover more quickly and comfortably. Phases of a cold

and treatment strategies

EARLY SYMPTOMS PHASE

Symptoms: Scratchy throat, runny or stuffy nose, sneezing, mild fatigue.

Treatment:

1. Stay hydrated and rest.

2. Gargle with warm saltwater to soothe a sore throat or try a herbal throat spray to keep potential infections at bay.

3. Use saline nasal sprays to alleviate nasal congestion.

4. Consider taking vitamin C supplements or consuming citrus fruits rich in vitamin C to support your immune system.

PEAK SYMPTOMS PHASE

Symptoms: Increased fatigue, wors-

ening congestion, coughing, mild headache.

Treatment:

1. Continue hydration and rest.

2. Warm showers with essential oils like eucalyptus can ease congestion.

3. Honey and warm herbal teas, such as chamomile or ginger, may help soothe coughing.

4. Try incorporating zinc lozenges or zinc-rich foods like nuts and legumes to potentially reduce the severity of symptoms.

RECOVERY PHASE

Symptoms: Reduced congestion, lingering cough, mild fatigue.

Treatment:

1. Focus on nutritious foods and hydration.

2. Use saline nasal rinses to clear remaining congestion.

3. Engage in light physical activity to promote circulation.

4. Consider echinacea supplements or echinacea tea, known for its immune-boosting properties.

POST-COLD PHASE

Symptoms: Lingering fatigue, occasional cough, weakened immune response. Treatment:

1. Gradually return to your regular

activities.

2. Continue a healthy diet and hydration.

3. Adequate sleep helps the body fully recover. Consider a sleep remedy that includes L-Theanine, passionflower and skullcap to promote relaxation if at this point you are headed back to work.

4. Consume probiotic-rich foods like kimchi or take probiotic supplements to support gut health and overall immune function.

While there’s no magical cure for the common cold, following these strategies and incorporating vitamins and herbal remedies can significantly reduce its duration and severity.

Pay attention to your body’s signals and give it the care it needs during each phase of the cold.

Remember, seeking medical advice when necessary is crucial, especially for individuals with pre-existing health conditions or weakened immune systems.

You’ll be back to your full health in no time!

From the Country Grocer Nutrition Department

Pets

Part of the Family

Meet Neeka and Anik, the purr-fect pair

Kathleen, the front end assistant manager at the Royal Oak Country Grocer, introduces her fur babies, Neeka, an orange tabby, and Anik, a fluffy black cutie – a fabulous fall pair if ever there was one!

Kathleen adopted Neeka from a hoarding situation where at three months old she was living with 70 other cats.

“She’s a real cuddle buddy and has extra toes,” Kathleen says. With her jet-black fur and hazel eyes, Anik came to Kathleen from a

fellow Country Grocer team member. Since then, “the two have become real buddies!”

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

Country Grocer Spinners raise $27,000+ for hospice care

The Country Grocer Spinners pedalled their way to $27,195 raised for hospice care on Vancouver Island during August’s Cycle of Life Tour.

The 10th anniversary ride collected more than $325,000 in all, with donations still coming in as Friends & Family went to press.

In addition to Country Grocer’s sponsorship and the contributions of the Spinners team, Chef Heidi Fink brought her cooking talents to Salt Spring Island, feeding the riders and volunteers after Day 1 of the two-day, 200-kilometre ride.

“We get so many thanks from the riders and volunteers for what Country Grocer does, it’s very humbling actually,” says Spinners team lead Dave Hubscher.

Over the years, the Spinners have contributed more than $200,000 to the almost $2 million raised. “It’s just outstanding – thank you, thank you, thank you!” Dave says. “We’d like to thank everyone – friends, family, customers, suppliers and mostly the Country Grocer owners who jumped on board at the beginning to support Vancouver Island and Salt Spring Island hospice care.”

39 YEARS AND GROWING STRONG

This autumn, Country Grocer celebrates 39 years of serving Vancouver Island.

With this year’s celebrations running from Oct. 20 to Nov. 16, be sure to follow along on Country Grocer’s social media for the latest contests, events and giveaways.

Close to four decades after the founding families formed what would be come Country Grocer and the Island Independent Buying Group, the company continues to be family-run and operated from right here on Vancouver Island.

They recently expanded to 11 locations, after welcoming four new Cowichan Valley stores to the family. (See page 6 for more)

Dave Hubscher, Country Grocer Spinners team lead for the Cycle of Life Tour for Island hospice care.

The Victoria News team

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Local Events

ESQUIMALT & VICTORIA

Sept. 24 – Chess in the Park Chess tournament at Gorge Pavilion, 10am to 5pm. Cash prizes; new players welcome. Entry fee $30. Info: victoriachessclub. pbworks.com

Oct. 1 – CIBC Run for the Cure Run or walk with the Canadian Cancer Society to honour and celebrate loved ones, and make a real difference, 8:30am to 12:30pm at University of Victoria Info: cancer.ca

Oct 15 – Chocolate: A Tasting Event Victoria Film Festival hosts this sweet event for chocolate lovers, with treats, live demonstrations, tips, cooking demos and more at the Crystal Garden. Info: victoriafilmfestival. com

Oct. 31 – Halloween Firehall Spooktacular Annual Halloween festivities at Bullen Field and the Esquimalt Fire Hall, 5 to 9pm. Info: esquimalt.ca

CHEMAINUS

Nov. 17 to Dec. 23 – It’s A Wonderful Life - Live Radio Play Based on the beloved holiday movie with a clever twist: the story is staged as a live radio broadcast, with actors portraying numerous characters and taking on sound effects. Info: chemainustheatrefestival.ca

DUNCAN

Sept. 24 – 5th Annual Cider Harvest Festival Featuring 15+ of BC’s top cideries, the festival is a celebration of craft cider, 1 to 4pm at at Merridale Cidery. Info: merridale.ca

Oct. 13 – Cultural Connections

Activity Night Enjoy crafts, music, demos and more from the Cowichan Intercultural Society and Cowichan

Community Centre, 4 to 6pm at the centre. Free admission. Info: cvrd.ca

Nov. 24 to 26 – Deck the Hall Christmas Craft Market

Featuring more than 100 artisans from all over Vancouver Island at Cowichan Exhibition Park. Info: cowex.ca

LAKE COWICHAN & AREA

Oct. 31 – Halloween Haunted House Join in the making of the community’s annual haunted house, and enjoy a costume contest, fireworks and more, 5:30 to 8:30pm at Youbou Hall. Free admission. Info: cvrd.ca

Take in Halloween events around Vancouver Island in October.

Community

LADYSMITH

Nov. 30 – Ladysmith Festival of Lights Gather along Ladysmith’s First Avenue for the spectacular holiday light-up and parade, Santa Claus visits and fireworks, 3 to 10pm. Info: ladysmithfol.com

NANAIMO

Oct. 1 – CIBC Run for the Cure Run or walk with the Canadian Cancer Society to honour and celebrate loved ones, and make a real difference, 8:45am to 12:30pm at Beban Park. Info: cancer.ca

Oct. 21– Nanaimo Oktoberfest Enjoy Nanaimo’s largest Oktoberfest Party, with live music, food and of course, great beer! At Beban Park Social Centre. Tickets $45, incl. a bratwurst, pretzel and a beer, plus live music from the Doctors of Rock n Roll. Info: daybreakrotary.ca

SALT SPRING

Oct. 1 – Apple Festival 2023 Celebrating the apples and agriculture of the island. Info: saltspringapplefestival.org

Above: Ladysmith’s Festival of Lights returns Nov. 23.

Left: Take in the Cider Harvest Festival, Sept. 24.

BLACK PRESS FILE PHOTO