Friends & Family!
It’s hard to believe, but this fall marks our 40th year in business on Vancouver Island!
As one of the few remaining independent grocery stores left on the Island, it’s a huge sense of pride for us.
We can’t thank you enough for your support over the years – we wouldn’t be in business without you!
We’re thrilled to celebrate our anniversary with you so stay tuned for all the details – we have a fun promotion coming your way.
This year also marks our 13th year teaming up with Help Fill a Dream to fulfill dreams for Island kids facing life-threatening conditions.
To date, you’ve helped us raise over $250,000 with $50,000 of that raised last year alone.
Let’s try and beat that record for 2024!
A huge thank you for supporting the campaign by purchasing tokens at the tills, bouquets, participating supplier products and Christmas trees.
We’ve met so many amazing kids over the years and their families are so appreciative for all the support.
From our Country Grocer family to yours, thank you, and I wish you a happy and healthy fall and winter season.
Peter Cavin
818 Broughton St. Victoria, BC V8W 1E4 blackpress.ca
Celebrating 40 years of Country Grocer!
RECIPES – PAGE 14
Cauliflower Cheese Soup
Balsamic Grilled Chicken
Gluten-free Brownies
Jennifer Blyth photo ON THE COVER
Celebrating like it’s 1984 with dancers Amanda Zink, Daniel McKay and Dylan Roskams-Edris.
Editor
Jennifer Blyth jennifer.blyth@blackpress.ca
Group Publisher Michelle Cabana
Publisher Randi Page randi.page@blackpress.ca
Advertising Sales Limara Yakemchuk
Production Lily Chan
Circulation 250-480-3285
PETER CAVIN, DIRECTOR COUNTRY GROCER
40 YEARS! for Feeling like family
Country Grocer celebrates four decades as a family-owned, family-operated, Island-grown grocery
store
BY JENNIFER BLYTH
“It’s gone by quick,” says Peter Cavin, director and one of the founding partners of Country Grocer.
Looking back at Country Grocer’s early days in Nanaimo and then Esquimalt, it’s unlikely anyone predicted the Island-grown grocer’s continued growth, but here we are, four decades, one warehouse and 11 stores later.
“You don’t start out thinking about 40 years – you just keep at it to make it work for all the families involved,” Peter reflects.
“I guess it’s a testament to all of us and all the people who work with us – persevering in a tough business. We were able to create our own niche and work with our people to build a successful company – the people really are
the most important factor.”
People like Nevada Ann Likes, floral department manager at the Chase River store, marking 24 years with the company – in fact, it’s been her only job!
“Country Grocer is my second home,” she says with a laugh.
Enjoying her co-workers and many regular customers, Nevada started as a cashier at 16 before moving into nutrition and more recently, the floral department. After all, she says, “Who doesn’t love flowers?”
Jim Thompson, Assistant Store Manager at Esquimalt, has been sporting the Country Grocer logo for an amazing 34 years now, in stores from Royal Oak to Nanaimo.
Starting as a clerk, before moving up to grocery manager then assistant store man-
Nevada Ann, Jim and Andrea are all long-time Country Grocer team members who agree, at Country Grocer, ‘you’ll feel like family.’
ager, “the company has treated me very well,” Jim says. “They come in and talk to you, they want to know what you’re doing.”
For Jim, the opportunity to mentor younger team members as they build their careers has been particularly rewarding, as is marking many milestones with his Country Grocer family over the years. He’s grateful for the opportunities his long career has provided. “It’s allowed me to travel and make many fond memories, all because of this company.”
Andrea Hill, a bakery clerk in Cobble Hill, joined Country Grocer in 2002, and soon they asked if she’d like to pursue the bakery apprenticeship program to earn her Red Seal.
“I definitely was,” she recalls. “My father was a baker in the army in the Second World War and I was helping make doughnuts before I could say ‘daddy,’ so it was in my blood,” she says with a laugh.
As Andrea eyes retirement next year, she appreciates the ongoing opportunities she’s had to learn and grow, mastering virtually every station in the bakery over the years, as well as events like the employee lunches for the store team.
“I’m thankful for everybody who allows us to serve the public and to give back to the community in the areas we serve – that’s always been very important to us.”
– Peter Cavin
regular customers,” Jim says.
Andrea recalls the many special celebrations she’s shared over the years – cakes for special occasions and a favourite “regular” who visits for desserts.
“It is like a big family.”
It’s a refrain common to many of the team members – clerks and managers alike!
“Wandering through the store is one of my favourite things, stopping to say ‘Hi’ to people and see the familiar faces,” Peter says.
“They appreciate us and we appreciate them,” Andrea says.
And then there are those personal connections.
“When you’re at a store for awhile, it’s great getting to know the
“There’s always new faces, but you get to know them, too, and it’s nice to see people you know from the community shopping in the store.”
Looking ahead
The continued interest from the next generation is a key factor to Country Grocer’s continued growth and success – and a source of pride.
“It just makes you feel good that the next generation of the families wanted to be involved and wanted to carry it on,” Peter says.
What does celebrating 40 years mean to the founding families, still strolling the store floors today?
“I’m proud of the business we’ve created sand the respect it has from customers and everybody working with us,” Peter says. “I’m thankful to my partners and the next generation, and I’m thankful for our suppliers and everybody who shops with us, allowing us to serve the public and to give back to the community in the areas we serve – that’s always been very important to us.”
Join the party & WIN!
From Oct. 18 to Nov 14, Country Grocer is giving away $45,000 in cash and gift cards, so stay tuned for details in store and on Facebook and Instagram.
Party like it’s 1984!
RAP where it all began (drop that ‘80s beat)
The Country Grocer marketing team chanelled their inner DJ Jazzy Jeff to pen the lyrics to this fall’s 40th anniversary ad. (Appropriately dressed dancers also stopped by to join the fun!
Yo, listen up, let me tell you a tale, About a grocery chain that’ll never fail
On the Island, since 84, Eleven stores strong, we got more in store!
Our 40th birthday bash this fall,
Chance to win large with cash and cards, y’all
Fresh berries yo we got the squeeze
From north to south we aim to please
Local goods, is how we roll, Proppin up our farms, is our goal
Come on down enjoy the fun 1984, where it all begun!
Dancers Daniel McKay, Amanda Zink and Dylan Roskams-Edris during filming of Country Grocer’s 40th anniversary celebration commercial.
Flowers THE HEALING POWER
You’ve probably heard the phrase “Stop and smell the roses.” It’s actually a rephrasing of a line from golfer Walter Hagen’s 1956 autobiography where he wrote, “Don’t hurry. Don’t worry. And be sure to smell the flowers along the way.”
It quite simply means to slow down and appreciate the beauty of life and is something that more of us need to practice in today’s fast paced society.
Many studies have been conducted surrounding the positive affect that flowers have on a person’s state of mind and wellbeing. They can relieve stress, increase happiness, aid in memory, boost energy, and even make us feel less negative.
Flowers can also help us convey our feelings. For example, condolence flowers often represent love, caring, comfort, sympathy and respect, which can be difficult to put into words when you’re mourning. Flowers help share those emotions using an unspoken language.
The whole process affected me more than I realized it would.
As I watered my garden in the evenings leading up to designing the arrangement I found myself making a mental note as to which blooms would “make the cut” to convey my love and condolences properly. It was an unexpected but welcome distraction from my sadness.
As I began carefully snipping the blooms from my overgrown garden, I found myself reliving happy memories of my loved one as I harvested.
I was going to write about the findings from the various studies I had mentioned above but then I decided to share an experience of my own on how flowers affected me during a family loss that fittingly tied in with this topic.
During a time of loss, flowers can heal.
Recently, when a family member suddenly passed away, I knew that I wanted to give flowers. Not just any flowers. I felt compelled to pick flowers from my garden. Flowers that I had planted, grown, and tended to all season long.
These flowers were important to me. They had given me a purpose over the last few months which I wanted to share with my family.
Even as I began carefully snipping the blooms from my overgrown garden, I found myself reliving happy memories of my loved one as I harvested.
Finally, with the sun slowly setting in the late summer sky, I gathered my carefully selected blooms, various greens, textural stems, and laid them out on my patio table. The arranging process began.
During that time, I was lost in the calmness of carefully placing each stem in the vase, paying special attention to all the details, which again distracted me and gave me new focus.
I don’t know exactly how to explain it but, when I was done, I stood back to make one final check of the completed bouquet, and I felt a sense of peace come over me. Like I had completed a very small part of a long journey of saying good-bye to my loved one. It brought me a tiny fraction of closure and made me feel just a little bit better.
Proof that there are healing powers in flowers.
Dreams
Annual campaign helps fill Island kids’ needs & dreams come true
BY JENNIFER BLYTH
Madison is an energetic four-year-old girl from Victoria with bouncing curls and a contagious laugh. However, she’s also experienced significant challenges in her young life, beginning with a cancerous liver tumour diagnosed shortly after her birth.
Transferred to BC Children’s Hospital as a newborn, Madison had a port surgically inserted and underwent rounds of chemotherapy to shrink the tumour before it could be surgically removed when she was around five months old.
With COVID in full force, only Madison’s mother and grandmother were allowed with her in the hospital. Recognizing the need for assistance, a BCCH social worker reached out to Help Fill a Dream, and the Vancouver Island-based non-profit’s Family Assistance Program provided the family accommodations for close to
BCCH, making life a little less chaotic.
Madison is one of three children highlighting Help Fill A Dream’s 14th annual Christmas campaign with Country Grocer – a campaign that’s raised more than $250,000 for families of children just like Madison, Barret and Magnus.
Through the campaign, grocery suppliers donate a portion from each purchase of select products to Help Fill A Dream. In addition, proceeds from specially crafted bouquets from Eurosa Farms on the Saanich Peninsula and Christmas trees from Wintergreen Farm in the Cowichan Valley all support the vital initiative.
How vital?
In addition to financial support for families needing to travel for their child’s care, HFAD’s Family Assistance Program also supports the cost of some medications, plus medical and mobility equipment that eases the pressure on families and increases a child’s quality of life.
“Even though their journeys aren’t finished, and they’ll have challenges ahead, they are so amazing in their attitudes.”
In 2023, Help Fill A Dream fulfilled 17 requests for mobility equipment, including various types of wheelchairs, special trikes, special strollers and van conversions to accommodate wheelchairs. At an average cost of $5,000, as of the end of August 2024, they’d approved
Madison
23 requests – a 44 per cent increase, with four months left in the year, explains HFAD Executive Director Craig Smith.
“This speaks both to increased need, lack of funding from other sources and increased costs of equipment,” Craig says.
Madison, despite her difficult early start and subsequent health challenges, is a remarkable child who’s always smiling and loves to run around. Early on, her mom told her that if she made it through, they would go to Disney when she was older. This dream stuck, and with Help Fill a Dream to make their trip come true, this past spring, Madison and Ashley experienced the magic of Disney, with Madison testing those running legs all around Toon Town!
Meet Barret
Barret was six years old when his parents noticed he was thirstier than usual, but it wasn’t until they were at a local park that the “alarm” went off: “I will never forget Barret running up to me, absolutely desperate for water, much like the classic cartoon of the person dreaming of water in the desert,” recalls mom Cathy.
“It was then I knew that something wasn’t right. I had recently read about a child being diagnosed with Type 1 diabetes, and the things I was now noticing resonated with me.”
After a trip to the emergency department and a four-day admission to the hospital, Barret was diagnosed with Type
1 diabetes. Now, 15 and living in Saanichton, he receives as many eight injections a day.
To ease some of the burden, the Help Fill a Dream Family Assistance Program has funded a Dexcom G6 continuous blood sugar monitor, which provides unrivalled information that helps active teens see what’s happening and when with their blood sugar. Barret’s parents no longer need to trudge down the hallway to check Barret’s nighttime sugars; Cathy just has a quick glance at her phone.
Even with the monitor, “the fears of sleep, low blood sugars and high blood sugars, coupled with night checks and sleep deprivation, are staggering. Type 1 has impacted all of us, as we must always be on guard. We’ve learned to live in a state of hypervigilance.”
While Barrett and his family still had to cope with the ongoing tasks related to his diabetes, they were able to feel a reprieve on his Dream trip to Florida and Disney World. Barret and his sister Lyndey loved
HOW YOU CAN HELP
Country Grocer’s annual Help Fill A Dream campaign launches later this fall in all 11 stores on Vancouver Island and Salt Spring Island.
• Look for specially marked products where a percentage of the proceeds will help HFAD support Island children facing life-threatening conditions and their families.
• Look for the beautiful bouquets created specifically for the campaign by the Island’s Eurosa Farms.
• Take home an Island-grown Christmas tree from Wintergreen Christmas Tree Farm, with the proceeds going HFAD.
• Learn more and donate securely throughhelpfilladream. com
Barret
Madison with Minnie
Barret
Dreams come true
the roller-coasters, exploring Give Kids the World, an alligator excursion and putting their feet in the Atlantic Ocean at Cocoa Beach.
They flourished in an environment that allowed them to feel carefree and live and enjoy life in the moment – a feeling that overtook what can sometimes feel insurmountable.
Meet Magnus
Six-year-old Magnus was born with the most severe type of spinal muscular atrophy, a genetic disease where nerve cells can’t properly function and eventually die, leading to debilitating and often fatal muscle weakness. While someone with SMA has difficulty performing basic functions like breathing and swallowing, the disease does not affect their ability to think, learn and build relationships with others.
Magnus was fortunate to receive the Biogen drug Spinraza, via lumbar puncture, on compassionate grounds. This groundbreaking drug is the first approved treatment that targets SMA’s underlying genetics and may provide Magnus with
potential benefits, slowing the progression of the disease.
Help Fill A Dream has supported Magnus and his family with help in purchasing medical and mobility equipment, and Magnus is looking forward to his Dream trip to Disneyland in 2025.
The opportunity to help these three unique, resilient children and their families is possible because of community members like the Country Grocer family.
families with a child who has special needs.
“We’re just so appreciative of Country Grocer, their suppliers and their customers for making this possible for another year –they’re just an amazing group,” Craig says, noting contributions have risen considerably over the last few years.
“I think people are realizing it’s more important than ever to families like ours,” Craig reflects, noting that while many families are experiencing challenges with inflation and housing costs, they realize how much more challenging it is for
“If a child needs a wheelchair, you have no choice – this is how your child gets around.”
The Island is a tight-knit place and may locals know a child who’s been helped by Help Fill A Dream and are eager to pay that support forward, Craig adds.
“What amazes me with Madison, Garret and Magnus is that they don’t see any limitations – they’re happy and smiling. Even though their journeys aren’t finished, and they’ll have challenges ahead, they are
ALL in the FAMILY
Brothers take the helm at Bowen & Cedar stores
BY JENNIFER BLYTH
When Matt Ball’s son wants to go play with his cousin – “they’re two peas in a pod,” as their dads say – it’s more than a play date.
More often than not, it’s a chance for Matt and brother Phil Ball to catch up and talk a little shop ... in the best way!
The two Nanaimo-raised brothers re cently took the helm of their own Coun try Grocer locations – Matt as store manager at the Bowen Road location, and Phil as store manager in Cedar.
Phil was the first of the two to join the Country Grocer family, joining the Bowen store 10 years ago. He coaxed Matt over the next year, and the two worked their way through a variety of positions before mentoring as assistant mangers.
“Being here as long as I have and work ing my way up, Country Grocer has been a really great company to work for,” Matt says.
“I didn’t know the grocery business would be my career path, but coming here, it hit home for me – I enjoy coming to work every day, working with everyone and supporting our customers.”
Marking a decade with Country Grocer, Phil agrees. Looking for an opportunity to use his experience in a leadership role, Phil joined the Bowen store as a grocery supervisor before moving to the Chase River store as an assistant manager 2 1/2 years ago, learning and adding to his experience for his new role as manager at the Cedar store.
He’s excited to continue growing the store’s local connections, including local schools and organizations. “We’re local and independent and really support the community,” Phil notes.
“And we’re all about the customer service – I think that goes a long way. It’s the most important thing, making sure the customers enjoy the experience of shopping with us.”
It’s no surprise that when they’re not at work, family is a big part of the brothers’ focus – Matt with wife Kelsey Corbett and their son, and Phil with wife Lindsay and their three daughters.
And yes, often that time is spent together ... sometimes talking shop.
Matt Ball, top, and brother Phil Ball, above, are store managers at the Bowen and Cedar Country Grocer locations.
Zensational!
With blends like Universal Harmony, Clear Mind and Evening Calm, Vancouver Island’s Purica has harnessed the power of mushrooms for its series of cocoa drink mixes crafted to support wellness.
Sweet treats
Gluten-free snacking is delicious with Kinnikinnicks Kritters cookies. On the Country Grocer shelves, popular options include vanilla animal cookies and chocolate-and-cream sandwich cookies – yum!
Getting saucy!
Sugo Rosa, Genovese Alfredo, Creamy Cacio e Pepe and The Sicilian Lover’s Puttanesca ... fresh sauce never tasted so good! Stop by Country Grocer’s deli department to savour the best from Rosabella’s Table.
Smart wash
Easy-to-use, with no fuss and no mess, the B.C.-made Smart Strips are eco-friendly, hypoallergenic detergent strips that
Savour a cup
Delta, B.C.’s Los Beans offers single-origin and blended coffee products, serving a fresh-roasted cup of coffee brewed with a commitment to sustainability and fair trade.
Drink, Relax, Repeat
Made from only two ingredients – magnesium carbonate and citric acid – Canadian-made Mag 365 is a natural supplement in several great flavours, to support your health.
From Country Grocer Recipes
Double Cheese Cauliflower Cheese Soup
Prep Time 30 minutes
Cook time 30 minutes
Makes 3 litres.
This velvety soup tastes exactly like cauliflower baked in a rich cheese sauce - an absolute favourite with my kids. The smooth texture comes not from flour, but from a combination of starchy potato and cream cheese.
INGREDIENTS
¼ cup (57 g) butter
1 onion, diced fine
1 leek, cleaned and sliced
1 carrot, peeled and diced small
1 stalk celery, trimmed and diced small
6 cups (1500 ml) water or stock
1 russet potato, peeled and chopped small
1 large cauliflower, cut into large florets
1 tsp (5 ml) salt
½ tsp (2.5 ml) pepper
8 oz (227 g) block cream cheese, cut into large cubes
½ tsp (2.5 ml) mustard powder
½ lb (227 g) sharp cheddar, grated or cut
METHOD
Heat a large pot over medium high heat. Add butter and allow to melt. Add onion and saute several minutes, until onion is softened.
Add leek, carrot & celery. Saute several minutes more. Add water or stock, along with the salt, pepper, potato and cauliflower. Bring to a boil reduce heat to low, cover and let simmer gently for about 20 minutes, until vegetables are soft. Potatoes should be very soft.
Add the cream cheese cubes, the mustard powder, and the grated cheddar. Use an immersion blender to blend the soup until very smooth and creamy. Alternatively, blend the soup in batches in a regular blender.
Return soup to pot and heat gently. Taste to adjust the seasonings. Serve immediately, with more greeted cheese on top and some snipped fresh dill, if desired.
This soup lasts up to 4 days in the refrigerator.
Winter Herb and Balsamic Grilled Chicken
Prep time 15 min I Cook time 25 minutes I Serves 6 to 8
The combination of winter herbs and bright balsamic vinegar elevates this weeknight grilled chicken. I like to make this in big batches so I can repurpose it through the week.
INGREDIENTS
Marinade
¼ cup (60 ml) balsamic vinegar
¼ cup (60 ml) olive oil
1-½ Tb (22 ml) sugar
½ tsp (2.5 ml) garlic powder
2 tsp (10 ml) chopped fresh thyme (OR 1 tsp dried)
2 tsp (10 ml) chopped fresh rosemary (OR 1 tsp dried)
½ tsp (2.5 ml) dried oregano leaves
½ tsp (2.5 ml) fresh black pepper, or more, to taste
1-½ tsp (7 ml) salt
1 Tb (15 ml) water
Chicken
4 to 6 boneless skinless chicken breasts
Oil or cooking spray
Optional: 1 Tb each chopped fresh thyme & rosemary METHOD
Marinade:
Combine all the marinade ingredients in a large bowl and whisk to combine and dissolve the sugar.
Chicken:
Remove chicken from packaging, pat dry and trim any fat or gristle. Place chicken breasts in the bowl with marinate and toss well to coat evenly. Cover and place in the fridge to marinate for at least 1 hour and up to 24 hours, stirring occasionally.
Preheat grill to high or medium high. Spray grill with cooking spray. Use tongs to lay chicken on the grill. Cook without moving for about 30 to 45 seconds to create grill marks; use tongs to turn the chicken 90 degrees and cook for another 30 seconds. This step gives the nice cross-hatch design. Flip chicken breasts and repeat the pattern on the other side. Turn the grill to very low. Sometimes turning off one of the burners could be helpful. Close the cover and let the chicken cook on low or medium-low heat (about 300 F) for about 20 minutes, until the chicken is cooked through but still juicy, reading 165 F on an instant-read thermometre. Remove chicken to a platter and cover loosely with foil for 5 minutes. Remove foil, sprinkle with fresh herbs, if desired, and toss the chicken, mixing some of the juices that may have escaped with the herbs and back on to the chicken. Serve immediately or store refrigerated for up to four days.
Fudgy Gluten-Free Brownies
Makes 12
Prep time 25 minutes
Bake time 30 minutes
These decadent, fudgy,,chewy brownies always get rave reviews. No one ever guesses that they are gluten-free!
INGREDIENTS
⅓ lb (150 g) unsalted butter
6 oz (170 g) semisweet chocolate (170 g)
2 oz (56 g) unsweetened chocolate (56 g)
2 large eggs
1 tsp (5 ml) instant coffee powder
1 tsp (5 ml) vanilla extract
½ cup (100 g) white sugar
¼ cup packed (50 g) brown sugar
7 Tb (65 g) gluten free 1:1 all purpose flour mix
(with Xanthan gum)
1 tsp (5 ml) baking powder
¼ tsp (1 ml) salt
METHOD
Preheat oven to 350 F. Grease a square baking dish (9 x 9 is ideal, but 8 x 8 will work); cut two strips of parchment to lay in the dish, up over the edge so that the brownies are easy to get out of the pan after baking.
Place a few centimeters of water in a medium pot and bring to a low simmer. Place a medium bowl on top of this pot of water and turn the heat to very low. Add the butter, semi sweet chocolate and bittersweet chocolate to the bowl. Allow to melt together, stirring occasionally. Remove bowl from heat and let cool slightly.
Meanwhile, in a separate bowl, whisk together the gluten free flour, the baking powder and the salt. Once the chocolate mixture has cooled a bit, add the sugar, vanilla and coffee powder (if using). Mix well. Stir in the eggs and mix again. Add the dry ingredients and mix well.
Scrape mixture into prepared pan and place in the preheated oven. Bake for 18 to 20 minutes, until brownies have puffed a bit. Bang the pan on the oven rack to knock the air out of the brownies. Bake another 8 to10 minutes, until a toothpick inserted in the center comes out clean. Do not overbake! Remove from oven and let cool. These are best if cooled completely, even refrigerated, before cutting. These brownies freeze very well.
Chef’s Note
with CHEF HEIDI FINK
Accidentally gluten-free
This issue features three gluten-free recipes: a soup, a main course, and a dessert. And yet this was, at first, an accident.
I am always guided by the seasons, the local harvest and the weather. We cook differently at different times of the year and I like my recipes to reflect that.
Looking forward to the holiday baking season, I was thinking of delicious baking projects I could share.
My famous brownies were the first recipe I thought of. The brownies are so good – both fudgy and chewy, also super chocolatey – that I always get asked for the recipe. Not one person ever guesses that the brownies are gluten-free!
The brownies can be made with regular all-purpose flour, but I am in the habit of keeping them gluten-free. I make them when I am invited to parties and potlucks, or when hosting my own party.
I prefer to bring a food item that can be shared with as wide a group as possible. And I know that gluten-free offerings at potlucks, particularly dessert offerings, can be slim to non-existent.
Enter these delicious brownies, which are as spectacular when made with gluten-free flour as with wheat flour.
This seemed like the perfect recipe to share as we head into the colder months and approach the holiday baking season. A recipe that can be shared is a recipe to be cherished.
I love the idea of accidentally gluten-free – enjoying meals that are entirely gluten-free ... without trying ”
Likewise inspired by the changing season, I wanted to feature a soup. I had a cheesy cauliflower puree in mind. I generally thicken my cream soups with potatoes or other starchy vegetables, rather than a flour roux.
As I was testing variations of this flavourful velvety soup, I realized that this was another gluten-free version of a recipe that typically has gluten in it.
And that was the moment that this issue’s theme was decided. I would focus on delicious gluten-free recipes that can be easily made at home, with little or no purchasing of specialty ingredients.
Gluten-free foods can cost 2 to 5 more than similar foods of the “regular” variety.
Breads, cookies, crackers, sauces, you name it. To be certified gluten-free means a massive price increase, both due to cost of ingredents and cost of certification.
But many foods are naturally gluten-free.
We can take advantage of that by focusing on fresh vegetables, meats, dairy products, and other foods that have no gluten in them, and by limiting processed foods.
Being able to make some desserts and snack foods from scratch (like my brownies) can save money as well.
But I love the idea of accidentally gluten-free – enjoying meals that are entirely gluten-free, like my Cauliflower Cheese Soup, or my Herb & Balsamic Grilled chicken with roasted vegetables, or a big salad – all foods that are gluten-free without trying.
For more recipes, food inspiration and kitchen tips, watch my cooking show Cookin on the Coast. Season 12 (my third as host) is now airing on CHEK TV and their free streaming app CHEK+.
CHEK’s
LET’S GET Cookin’
Cookin’ on the Coast
season is Family-friendly, with Flair!
BY JENNIFER BLYTH
Country Grocer’s favourite Island-grown cooking show returns this fall, just in time for family gatherings and celebrations.
Host and Chef Heidi Fink is back in the CHEK TV kitchen for her third season of Cookin’ on the Coast (year five for Country Grocer) which will again see her visiting local growers and producers, showcasing all the goodness we have, close to home.
With recipes, beer and wine pairings, and plenty of helpful hints, this year's theme is “Family Friendly, with Flair!” notes CHEK TV’s Lindsay Nielsen.
“Chef Heidi invites you and your family on a delightful culinary adventure with family-friendly recipes – with flair! From deep-dish pizza to brunch bowls, expect a vibrant, tasty and flexible menu that promises to please every member of your household.”
Family is at the heart of the season, and a special episode to watch for includes involves some extra-special guests.
“Chef Heidi’s family dinner with her parents will be a highlight of the season! Yorkshire pudding anyone?” Lindsay asks.
“There’s also a special guest chef appearance in studio where Chef Heidi becomes the student, learning how to make African Brunch Bowls,” Lindsay says.
“We’re so grateful to partner with Country Grocer for our fifth year! Not only are they our title sponsor, but they help curate our ‘On the Road’ features where we explore local farms, artisans and food producers,” Lindsay says. “They’re also a huge part of the production process and provide feedback on recipes and themes as well.
This year “On the Road” takes Chef Heidi to destinations ranging
from Big Wheel Burger to Eatmore Sprouts and Alderlea Farm & Cafe.
“We loved our local farms and producer episodes this year!”Lind say says. Other destinations to watch for include Louis Pasture Pork Crisps, Little Corner Sandwich Shop, Coastal Black Winery, My Chosen Café, Promise Valley Farm, Hertel’s Meats, South Island Saskatoons, Islanders Mexican Sauces and This Week's Lunch.
“We're also thrilled to continue our partnership with Liquor Plus and Whisk Victoria. This year, Liquor Plus featured their two experts who shared perfect pairings for the entire season, offering a wide range of experiences and exceptional beverages, including some non-alcoholic options. Look forward to seeing their spirits buyer Shanyn and their head trainer Sheryl in the kitchen in alternating episodes,” Lindsay notes.
What do viewers say about Cookin’ on the Coast? That’s easy: “They love the local flavours and learning about great artisans, restaurants and farms that they can explore on a local level.”
Catch new episodes of Cookin’ on the Coast Saturdays at 6 p.m. on CHEK TV
Chef Heidi Fink, with her mom and dad, on set at CHEK TV.
Collagen:
Different types & where the come from
The global market for anti-aging products is billions of dollars – society is always looking for the fountain of youth!
Collagen is essential – it’s the most abundant protein in our bodies. Your skin is the largest organ made of collagen, which is found in your muscles, cartilage, bones and tendons.
Making up one-third of your body, collagen is literally the glue holding your body together!
But did you know that there are at least 28 different types of collagens? Scientists are still learning about new types of collagens, finding them in areas ranging from our blood vessels to our brains.
Five main types of collagens:
Type I is found in hair, skin, nails, organs, bones, tendons, ligaments, blood vessels and eyes. Best source for Collagen 1: beef, bone broth, eggs.
Type II is found primarily in our joints and supports digestive health and promotes immune function, joints, cartilage and gut lining. The best source for Collagen II is in chicken and bone broth
Type III is found in our organs, blood vessels and structure of muscles, (most
notably in our intestines) The best sources of Collagen III is in beef, bone broth and fish.
Type V is found in our placenta and eyes (cornea) and is important during pregnancy for the development of the fetus. The best source for Collagen V is eggs.
Type X plays a key role in the health of joints and bones.
So which collagen should I be taking?
Taking multiple kinds of collagen in your diet will give you multiple benefits.
For instance, collagen from fish can provide large amounts of Collagen III, with evidence suggesting this aids with skin, hair and nail growth. Also, collagen sourced from chickens, suggests that it supports joints, growth and fights inflammation, which could be great for people with rheumatoid arthritis.
Just like you wouldn’t only eat one vegetable or meat in a balanced diet, different collagen sources can help us replenish different kinds of collagen.
What can support collagen?
While we don’t yet have enough research on all the types of collagens, it has been around
for millions of years.
BY JENNIFER FOURNET
And just like building a home requires many parts that all fit and work together, collagen synthesis needs help in supporting our bodies.
Vitamin C, for example, has many important roles in the body, but one of its more under-appreciated tasks is its role in collagen synthesis. The body uses Vitamin C as a cofactor to collagen, meaning without Vitamin C, there is limited collagen being made.
This was demonstrated by sailors of centuries past getting scurvy and losing their teeth. This is due the fact that connective tissues in the mouth that hold teeth in place are made with collagen. Without Vitamin C, the collagen was not formed, the connective tissue degenerated, and the teeth fell out. To prevent scurvy, British sailors began bringing citrus fruits on their journeys. Other sources of Vitamin C red peppers and vegetables like broccoli.
Silicon is the most abundant trace element in our body, helping trap water and combat skin dryness. A chemical found in the earth’s ocean, it’s particularly helpful for skin, hair, and nails. Sources of silicon in your diet include whole grains, beer and certain vegetables such as green beans.
Copper we just need a little bit to help create a strong connection for collagen – in a healthy person two drops will be enough. Shellfish, nuts, leafy greens and dark chocolate are all great sources for copper.
Vitamin K2 plays a role in collagen formation, helping build fibril bands in the bones that will help with fracture resistance. As this only dietary source is from soybeans that have been fermented, K2 can be taken as a supplement.
Unfortunately for vegans all collagen is derived from animal sources. Vegans can take boosters to help with collagen production, but it won’t trigger production the same way that collagen peptides can.
From our muscles to our skin, collagen is essential for how our body functions and our appearance. For centuries people from different cultures have been taking collagen in different ways to combat the decline of our bodies.
Visit your Country Grocer nutrition department to see if one of our collagen products might be right for you.
Jennifer Fournet is the nutrition manager at Royal Oak Country Grocer.
Part of the Family Pets
Francis is a fun-loving, 5-yearold gal who knows what she wants and how to get it.
Like many of us on a hot summer day, you can find Francis chomping at the bit to get outside and soak up the sun –supervised, in the garden.
“I like to think she’s a rottweiler in a cat’s body,” says Travis, one of Francis’s “parents.”
“Her love and loyalty to humans is contagious, but when she meets another cat, you’ll see the panther in her come out as
she chases them off the lawn.
Inside, Francis is also an exceptional supervisor, ensuring she gets the requisite attention, even when her human’s pesky work calls and other responsibilities pop up!
“Whether she’s jumping on my desk during a work call or chittering at the squirrels out the window, Franny is certainly a joy in our lives.”
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
Help ‘Toss the Bosses’ Tidbits
If you’ve ever dreamed of tossing your boss off a tall bridge (with a bungy cord securely attached, of course!), you’re invited to support Country Grocer’s mid-Island teams in the fourth annual Toss the Boss fundraiser for the Nanaimo Brain Injury Society.
The event invites teams from local businesses to take on the daring challenge of throwing their boss off WildPlay Nanaimo’s 150-foot bungy bridge above the Nanaimo River.
Matt, store manager at Bowen Road Country Grocer, Dustan, Store Manager at Ladysmith, and Paul, Assistant Store Manager at Chase River, are making the leap for this great cause!
The Oct. 4 event aims to raise at least $50,000 for the Nanaimo Brain Injury Society. Last year’s event raised more than $55,000, providing essential funding for NBIS programs that support brain injury survivors and their families.
Donations are welcomed in-store at Chase River, Bowen and Ladysmith Country Grocer locations stores or contribute online by linking to the Country Grocer team page at tosstheboss.ca
“Brain injury has often been referred to as the
silent epidemic or the orphan of the health care system,” says Kix Citton, Executive Director of NBIS. “While many are affected by brain injury, including concussion and stroke, there remains a significant lack of awareness and funding to support these individuals and their loved ones on the Island.”
Funds raised through Toss the Boss directly contribute to NBIS’s mission to provide education, advocacy and services that empower individuals and families not only to survive but to thrive after a brain injury.
Toss the Boss is Oct. 4 at WildPlay Nanaimo
PHOTO COURTESY WILDPLAY
Community
Local Events
ESQUIMALT & SAANICH
Oct. 31 – Halloween Firehall Spooktacular Join Esquimalt Rec and the Esquimalt Firefighters for a night of Halloween fun, 5 to 9pm at Esquimalt Fire Hall, 1151 Esquimalt Rd! Visit inside the truck bays for spooky sights, awesome activities and more Halloween fun. Esquimalt Lions will have the concession open for hot dogs, chips, and other food for purchase. Info: 250-412-8518
Nov. 11 – Remembrance Day
In Saanich, join the 2024 ceremony from 10:45 to 11:45am at the Cenotaph at Saanich Municipal Hall (770 Vernon Ave.). In Esquimalt, the ceremony is at Memorial Park, 1200 Esquimalt Rd., 10am to noon.
Nov. 13 – Preparedness 101: Emergency Preparedness Begins with You When disaster strikes, your chances of staying safe, healthy and comfortable are much better if you are prepared. Learn how to ready yourself and your family to survive on your own for up to 7 days after any type of disaster. 7pm at Saanich Commonwealth Place. Free, but register online or at 250-475-7600.
Dec. 1 – 2024 Esquimalt Celebration of Lights A magical event for the whole family, featuring lights, music, food and Santa, FREE to the whole community, 5 to 8pm. Parade begins at 5pm. Info: esquimaltlights.ca
Dec. 3 to Jan. 3 – Christmas Tree Village 2024 Experience the magic of the holidays at the ninth annual Christmas Tree Village, transforming the Esquimalt Rec Centre atrium and Archie Browning Sports Centre into a holiday wonderland. Info: esquimalt. ca
CHEMAINUS
To Oct. 20 – The Piano Teacher Dorothy Dittrich’s Governor General’s Award-winning play explores loss, love, friendship and the healing power of music.
At Chemainus Theatre. Info: chemainustheatrefestival.ca
Nov. 22 to Dec. 22 – Miss Bennet: Christmas At Pemberley –Chemainus A sequel to Jane Austen’s Pride and Prejudice, Miss Bennet is set at Christmas two years after the novel ends. Continuing the story, only this time with bookish middle-sister Mary as its unlikely heroine, when the family gathers for the holidays, an unexpected guest sparks Mary’s hopes for independence, an intellectual match, and possibly even love. At Chemainus Theatre. Info: chemainustheatrefestival.ca
DUNCAN
Oct. 25 – Cultural Connections Activity Night An exciting evening of games, music, crafts and demonstrations as the Cowichan Intercultural Society partners with the Cowichan Community Centre for this fun-filled evening of cultural activities. 4 to 6pm, with FREE admission. Info: cvrd.ca
Dec. 31 – New Year’s Eve Family Celebration Bring in the New Year, family style, 12 to 4pm at the Cowichan Community Centre, with gym activities, skate from 12 to 1pm OR 2:30 to 3:30pm, then an early countdown just before 4pm, complete with noise makers and balloon drop! Each skating session is first-come, first-served. FREE admission Info: cvrd.ca
Ladysmith Festival of Lights
Remembrance Day ceremony in Esquimalt
LAKE COWICHAN
Saturdays to Thanksgiving –Honeymoon Bay Outdoor Market Rustic little outdoor market, nestled in the natural beauty of Honeymoon Bay, 10052 Southshore Rd. Visit from 10am to 2pm.
Oct. 31 - Halloween Night at Youbou Hall A free night full of fun and festivities, 5:30 to 8:30pm including hot dogs, tea and coffee, a haunted house from 6 to 8pm, and costume contest at 7pm followed by fireworks to end the night! Info: cvrd.ca
LADYSMITH
Oct. 26 – Halloween Bash Ladysmith Kinsmen Club hosts a Halloween-themed bash with feature music, dancing, entertainment and food, 6 to 11pm at Aggie Hall
Nov. 28 – Ladysmith Festival of Lights Ladysmith kicks off the holiday season, with thousands of twinkling lights and Christmas decorations. Arts and crafts fair, food and entertainment, parade and of course, Santa! Enjoy the lights through early January. Info: ladysmithfol.com
Dec. 14 – Christmas Lights Cruise Hosted by the Fisherman’s Wharf Mariners from 5:30 to 8pm, vessels
will go to Transfer Beach, where there will be a town campfire celebration, then will go as far as Boulder Point and return to Fisherman’s Wharf. Others are welcome to decorate their vessels and join the floating parade. Info: ladysmithcofc.com/events
NANAIMO
Nov. 20 & 21 – Jann Arden Celebrate the holidays with Canada’s own as she puts her unique spin on the classics you know and love, featured on her 2015 release, A Jann Arden Christmas. Info: porttheatre.com
Dec. 1 to 20 – Celebrate a Life Nanaimo Community Hospice invites you to honour a loved one by visiting Christmas trees in community locations and at Hospice House – write their name on a tag and hang it on a branch. All donations support Nanaimo Community Hospice. Info: nanaimohospice.com/ celebratealife2024
Dec. 7 & 8 – The Holiday Bazaar Discover the magic of the season at the free holiday bazaar! Explore a
Experience the Yellowpoint Holiday Spectacular!
The Yellowpoint Christmas Spectacular returns to Island stages this holiday season – a celebration of music, dance, lights and decorations.
Now in its 16th season, the Spectacular has become a holiday tradition for many across Vancouver Island.
After kicking off at Courtenay’s Sid Williams Theatre Dec. 9 to 11, look for performances at Victoria’s McPherson Playhouse Dec. 14 and 15 and at Nanaimo’s Port Theatre, Dec. 17 to 22.
Learn more at yellowpointchristmasspectacular. ca
curated collection of unique locally crafted art and gifts. At Cedar Community Hall. Info: pacificartsmarket.ca
SALT SPRING
Sept. 29 – Salt Spring Apple Festival Celebrating the Amazing Apples of Salt Spring Island! At Fulford Hall and local farms. Info: saltspringapplefestival.org
Dec.1 – A Rocky Mountain High Christmas: John Denver Canadian recording artists Rick and Steve Worrall, accompanied by special guests Makana Youth Choir, a Canadian Allstar band and a symphony ensemble from across Canada, present the timeless hits of John Denver and beloved Christmas music at ArtSpring. Info: artspring.ca
Jann Arden
Best of the Best!
Country Grocer’s south Island stores have earned a few significant wins lately!
First, Country Grocer took home the title of Victoria’s best grocery store in the 30th annual Victoria News Best of the City awards.
Voted by the publication’s readers, the honour met with an appreciative staff from Greater Victoria’s Esquimalt and Royal Oak stores. And in the Cowichan Val-
ley, the Duncan and Cobble Hill stores took home first place in the Best Grocery Store category in the Cowichan Valley Citizen’s Best of
Holiday Campaign SHINES BRIGHT FOR YOUTH
Country Grocer’s Christmas campaign for the Threshold Housing Society returns this holiday season.
Look for special gift boxes of Silk Road teas and Island-made beeswax candles from Indigenous-owned Crowfoot Collective, from the Cowichan Valley. Both tea and candles are available at the Royal Oak and Esquimalt Country Grocers.
Each box of Silk Road tea includes 12 special blends of high-quality Silk Road tea: Express Chai, Mango Shade, Ceylon, English Breakfast and Imperial Earl Grey black teas; Sour Cherry, Jade Spring, Jasmine Oasis and Quench green teas; and Angel Water, Winter Warrior and Philosopher’s Brew herbal teas.
The Threshold Society works to open doors for youth and prevent adult homelessness by serving at-risk youth experiencing homelessness, aging out of care, or fleeing violence in the home.
Last year’s campaign raised $8,497 for Threshold Housing. Learn more about at thresholdhousing.ca
the Valley awards and third place in three other categories: Best Florist, Best place to buy Meat and Best Bakery. Kudos all around!
ISLAND CHICKEN ISLAND FARMERS
Save Countr y Gro cer re ceipts and re cie ve 1% in return in the form of Countr y Gro cer gift card(s)
Countr y Grocer’s Save A Tape program is available to local community groups, sports teams and not for profits locate d on Vancouver Island.
For program details and registration view our website countr ygro cer/community/saveatap e
team
