Country Grocer Friends & Family Spring 2024

The Dirt on Soil

Time to get growing in the garden

Springtime is my favourite time of year at our grocery stores. The floral departments are bustling with daily shipments of Island-grown flowers, our produce team is anticipating the arrival of spring and summer produce, and days are longer and warmer.

This May, we’ll be sharing a campaign about a new partnership with Habitat for Humanity. The national housing crisis is a concern that touches every one of us. We’ve joined forces with Habitat For Humanity on Vancouver Island to contribute to positive change and to help local families in need of affordable housing.

Habitat for Humanity is a registered charity that brings communities together to help families build strength, stability and independence. Please consider purchasing a $2 token at the till or purchasing Fernwood Coffee’s Foundation blend (at our Victoria and Cobble Hill stores only) with $6 from every pound sold going to Habitat for Humanity Victoria.

Another issue on everyone’s mind is the cost of food. You can read about how our grocery buying team decides what and how to buy for our grocery stores, keeping price and quality in mind.

I hope you have an amazing spring season!

to Good food

Getting you

Meet the team ensuring the products you want are on local shelves

BY JENNIFER BLYTH

As you browse the familiar aisles of your Country Grocer, you’re likely on the lookout for your must-buys – the things that fill your cart each week. You might also keep a sharp eye peeled for new-to-you items that might be perfect for the lunch box or to rev up a tired weeknight dinner.

As you stroll the aisles, you’ll likely see grocery staff stocking the shelves or the assistant store manager creating a stellar display to showcase a flyer special; you might even see the Country Grocer truck and trailer in the loading bay. But did you ever wonder who arranges for your fave foods to get to your grocer in the first place?

That job belongs to the grocery buyers, who work for all of Country Grocer’s 11 stores from their upstairs offices at the Island Independent Buying Group warehouse in Chemainus.

Mark Guthrie comes to the buying group with extensive experience in the stores –you might have seen him as assistant store manager at Royal Oak and Esquimalt, before serving as manager at Cobble Hill.

“Everything that’s listed in the stores, comes through the buyers,” Mark explains.

You’ll typically notice a four-week rotation of sale items featured in the weekly flyer, with an idea of keeping things fresh for shoppers.

At the same time, the team is always working to secure the best possible prices to share

with shoppers, being mindful of factors like seasonality and supply issues – familiar to anyone trying to track down sugar during the recent Rogers Sugar strike. Tapping into each other’s grocery contacts helps, especially when it comes to those kinds of essentials customers need: “We ordered sugar from everywhere we could – you just try to get it from somewhere,” Mark says.

The challenges brought by COVID-19 and ensuing supply chain issues and factory shut-downs also left noteworthy memories. “You bought what you could during the pandemic, whether it was paper products, juice or vegetables.”

Someone might recall missing their Hawkins Cheezies, for example, but it wasn’t the ingredients for the Canadian treat that were hard to come by, but the

plastic to wrap it and cardboard to ship it, Mark recalls.

Adding four new stores last year also upped the team’s buying game – both in the volume needed, and the need to source products popular at the former 49th Parallel stores but new to Country Grocer.

Many of the buyers have a specialty area they deal with, whether by supplier – Coca-Cola, for example – or sector, like naturals or organics.

Step into Lane Breckenridge’s office, stacked high with organic children’s snacks and kombucha beverages, and it’s easy to see this is where much of the innovation is.

Manufacturers and suppliers try to get their products on Country Grocer shelves, but that won’t happen without a sample. “We need to test it, we need to look at it and see what the packaging is like.”

JENNIFER BLYTH PHOTO

Meet the team working behind the scenes for your Country Grocer store: The buyers at the Island Independent Buying Group, which supplies all 11 locations. From left, Dustin Hughes, Eric Thomas, Kris Dashwood, Lane Breckenridge, Pat Battie, Justin Berthold & Mark Guthrie.

Some products they test themselves, others they share with friends and family for feedback – who better to evaluate a children’s product than kids, after all!

Lane enjoys seeing the new innovations and new products – even the fish skins doubling as a crispy snack. “I was the only one willing to try that one,” he says with a laugh.

Proposed products are then presented to the entire buying team at a weekly meeting where they’re discussed, reviewed and either added to the store lists or not. The key: Is it a quality product that people will buy, at a price point that makes sense?

“Any opportunity we have to get the best possible price for people, we do,” says Lane, who came to the buying team from the other side, after spending many years in sales – trying to get his products onto store shelves.

Other factors include price, whether it’s a brand people already know, whether it’s distributed by someone the team already works with and of course, whether it’s local – as an Island company, Country Grocer strives to support other Islanders.

“We try to support local as much as possible, especially since we’re one of the last local grocers,” Lane notes.

The direct links between Country Grocer’s buyers, distributors and the stores is also somewhat unique compared to some of the bigger chains.

scenes, you get to see all these factors, but we’re always trying to get the best deal possible,” Justin says.

Pat Battie joined Country Grocer after 44 years with 49th Parallel, and works with clients who ship direct to stores, rather than coming through the warehouse, such as Island Farms. “We work with pretty low markups and we fight for deals, more so than most because we’re independent,” he says.

Like Pat, Kris Dashwood also had his start with the 49th Parallel family. And, like many of the buyers, he appreciates the constantly evolving nature of the business. “It’s always changing and there’s new products constantly coming out,” he says. And when those unexpected things happen – like the product featured in the flyer that’s delayed by bad weather and you need to find a replacement, ASAP – it certainly keeps things lively!

“We work with pretty low markups and we fight for deals, more so than most because we’re independent.”

– Pat Battie, Island IndependentBuying Group

“I love the relationships,” says buyer Justin Berthold, a newer Country Grocer team member but with many years in the industry. “The big companies come to us with a deal and we get to take that and pass it on. It’s a good fit for our customers.”

No surprise, one of the most common questions Justin has received over his years in the industry is about the price of food –stemming from the common misconception that the grocery stores are responsible when prices go up.

It’s why the role of the buyers is so important – trying to not only source products but source them at the best price.

Justin points to a recent increase in the price of olive oil. Poor harvests paired with higher packaging and transportation costs have driven the change, but consumers don’t see those behind-thescenes factors – until they pick up a bottle from the grocery store.

Trying to find solutions, the team sourced a product that’s half olive oil and half canola – not ideal for purists, but it does offer an option at a better price. “When you get behind the

Dustin Hughes looks after much of the frozen and bulk food buying for Country Grocer, and appreciates the variety of new products that come across his desk, especially the many new gluten-free items and those popular for the busy summer season. “There’s always new innovations coming – people like easy and need to eat, so there needs to be innovation.”

Eric Thomas has a slightly different role than his colleagues on the buying side – as a contact point between the buyers and the stores, his role as a listing specialist is to connect with the store teams, ensure they have the products they need and to look for any gaps. He’s also on hand to help with store displays to support flyer promotions, for example.

“I see myself as the bridge between the warehouse and the stores,” he says.

“Each store is different, so I’m trying to see what sells –what sells in Nanaimo isn’t necessarily what sells in Lake Cowichan.”

And that commitment to local, whether at the product level or in paying attention to what resonates at individual stores, makes a difference.

“People want to shop at a locally owned business and we want to sup ply local products,” Justin says.

CELIAC DISEASE:

Combatting gluten-free food insecurity

BY JENNIFER BLYTH

For Islanders living with celiac disease, having access to a gluten-free diet isn’t a fad – it’s essential to effectively treating a genetic autoimmune condition.

Affecting 1 in 100 Canadians, celiac disease causes numerous debilitating health issues for individuals who consume any foods containing gluten, such as wheat, rye, barley or regular oats.

Ingesting gluten causes the body to attack itself, damaging the small intestine and resulting in malabsorption of vital nutrients. Damage can lead to a variety of more than 260 possible gastrointestinal and extraintestinal symptoms, with the most common ‘non-gut’ symptoms including anxiety, brain fog, and headaches and migraines.

Celiac disease also commonly occurs in patients with other autoimmune disorders such as thyroid disease and Type I diabetes and can run in families, both in first- and second-degree relatives, notes Celiac Canada.

Beyond potentially life-altering effects of CD, long delays in diagnosis can also cause co-morbidities and early death from complications.

However, the physical symptoms are not the only challenges for those living with celiac disease.

Celiac Awareness Month. Amid rising prices and ongoing financial challenges for many families, the demand on food banks remains significant and, unfortunately, the dietary needs of people with celiac disease can be overlooked, Ellen says.

Looking for Gluten-Free products at your Country Grocer? Watch for this tag:

Ellen Bayens, The Celiac Scene, Victoria

That’s why this May, Country Grocer will donate partial proceeds from the purchase of a variety of gluten-free products to the Mustard Seed Food Bank in Victoria, Loaves & Fishes in Nanaimo and the CMS Food Bank in Mill Bay, serving Cobble Hill, Mill Bay and Shawnigan, so they can better support their gluten-free families.

The local reality of the challenges for families is borne out in the recent release of the survey, State of Celiac Disease in Canada: 20 Years Later.

The food costs associated with a gluten-free diet can be significant. Gluten-free products can be difficult to find, and those that are available are often significantly more expensive, notes Ellen Bayens, from The Celiac Scene in Victoria.

In addition, “our community is more vulnerable to food supply chain shortages due to their highly specific and required gluten-free diet.”

Those challenges are in the spotlight this spring as May marks

Symptoms of celiac disease

Celiac Canada notes that patients with CD can present with a variety of symptoms, including “classic” CD symptoms like: chronic diarrhea; abdominal pain; malabsorption; and weight loss.

However, many patients now also present with atypical symptoms including:

• anemia

• osteoporosis

• extreme fatigue

• oral ulcers

Two decades after the first effort to explore the experiences of those with celiac disease, the survey of 7,500 Canadians with CD indicates little has changed for hundreds of thousands living with the condition.

The new results show the condition remains largely underdiagnosed, that the gluten-free diet is often not affordable, and many risk being exposed to unsafe food.

“Sadly, the biggest challenges haven’t improved in 20 years – like getting people with celiac disease properly diagnosed early, and en-

• liver enzyme abnormalities

• constipation

• infertility

• dental enamel defects

• neurological problems, etc.

And in children, CD can present with:

• constipation

• chronic diarrhea

• swollen belly

• gas

• pale, foul smelling stools

• nausea and vomiting

The inability to absorb nutrients can result in: short stature; irritability; failure to thrive in infants; anemia; delayed puberty; damage to tooth enamel; neurological symptoms such as headaches, learning disabilities, lack of muscle coordination; seizures, etc.

Since many patients with CD do not present with classical symptoms, delays in diagnosis can occur.

suring they’re able to afford gluten-free foods that won’t do them harm,” explains Melissa Secord, National Executive Director of Celiac Canada, which funded the survey.

“Celiac disease is a common genetic disorder that affects about one per cent of the world’s population, but up to 80 per cent still don’t even know they have it. So, they’re living with painful, life-disrupting symptoms and unwittingly causing themselves harm. For those who have been diagnosed, the unaffordable cost of gluten-free foods often means having to skip meals, change the food they purchase or make sacrifices in other areas of their spending.”

Among the key findings of the Celiac Canada survey:

Delays in diagnosis: In the last 20 years, there’s been no significant reduction in the amount of time it can take for people with symptoms to be properly diagnosed – as long as 10 years.

Changing symptoms: 4 out of the 10 top symptoms in more recent years are neurological, such as anxiety, brain fog, mood swings/ irritability, headaches and migraines, versus more traditional celiac disease symptoms like bloating, gas and diarrhea.

Affordability: Most respondents (75 per

cent) say the cost of gluten-free food is their top concern, and impacts the dietary choices they make. Gluten-free foods can cost from 150 to 500 per cent more than their conventional counterparts, representing an average additional cost of $1,000 per year per adult. Only 20 per cent of respondents have taken advantage of tax relief offered by the federal government; and those in the lowest income categories – and who need help the most, the association notes – don’t even qualify.

Risk of unsafe foods: Three-quarters of respondents who have been in hospitals or care homes say it’s difficult getting gluten-free food in those settings.

Mental health: More than half reported feelings of frustration and isolation from having to follow a gluten-free diet. They also say it affects their participation in social events and causes stress in food preparation and interactions with friends, family and work colleagues. Respondents continue to be wary of or fear options in restaurants using confusing and unregulated language such as “gluten-friendly” or “gluten aware” menu items.

To learn more, visit celiac.ca or theceliacscene.com and to help local families, watch for specially marked products in your Country Grocer this May

DID YOU KNOW?

• Celiac disease is an autoimmune disease that affects 1 in 100 Canadians.

• CD prevents individuals from consuming any foods that contain gluten, such as wheat, rye, barley or regular oats. Doing so, even inadvertently, can bring numerous debilitating health issues, both physical and neurological.

• Gluten-free foods can cost from 150 to 500 per cent more than their conventional counterparts, notes Celiac Canada. This represents an average additional cost of $1,000 per year per adult.

RESOURCES:

• On Vancouver Island, The Celiac Scene: theceliacscene. com

• Celiac Canada: celiac.ca

The dirt on soils

Which soil or amendment is right for you? Dig in to this handy primer!

Not all soils are created equal. There are a vast number of options as well as price points available but how do you know which one is right for your planting needs?

Let’s break down a few of the different types so you can make an informed decision before purchasing.

Topsoil: This literally is the top layer of soil. It contains organic matter and nutrients for your plants. However, it’s not to be used alone in containers or hanging baskets as it can be too heavy. Topsoil is a good choice for filling in low spots in your lawn or top-dressing garden beds to assist with water retention.

Choosing the right soil can be tricky, but knowing the basics will make it easier to “dig in” and get the right one.

Compost: This is a heavy mix of organic materials that have decomposed to a finished product which can be added to your existing soils in your containers or garden beds for a nutritional boost.

Peat Moss: This controversial product is made of sphagnum moss and other fibrous materials. It’s used to amend existing soils to loosen up heavy mixes while providing better water retention. Coco coir is gaining popularity as a sub for peat moss, whose extraction carries environmental concerns.

Coco Coir: A great alternative to peat moss, coco coir boasts similar attributes and comes in a few different forms. You can purchase loose bagged coco coir that’s already moistened, or opt for a dry compressed brick form – much smaller in size while still being light-weight. The one downside to compressed bricks is that you must re-hydrate them before you can use them and that can be a slow process. So, if you need a ready-to-go product, the pre-moistened bags are the way to go.

Manures: Typically steer, chicken, mushroom or blended manure, this is a fantastic amend-

ment to your existing soils for adding extra ni trogen, phosphorus, and potassium. (NPK) Due to the heaviness and high nutrient content of manure, never use it as a potting mix alone – it’s meant to be added to existing mixes to give them a higher nutritional profile.

Garden Soil: A good standard mix suitable for top dressing, adding to beds and containers, or planting out trees and shrubs, this soil usually contains fish compost, steer and/or chicken manure, sphagnum peat moss and sand.

Potting Mix: This general all-purpose mix is usually made of peat soil, sphagnum peat moss, compost, perlite and sand, and is commonly used for potting up plants both indoors and out.

Container Mix Soil: A premium pre-mixed blend typically of peat soil, sphagnum peat moss, compost, perlite, kelp, and zeolite. This top-shelf soil is designed to give your plants aeration, drainage and nutrients all in one. This soil is meant to be used alone and does not need to be amended when first starting out.

Oceans Plus/Sea Soils: The nutrient-dense mix of fish compost, peat moss, peat soil, compost and kelp really delivers a powerhouse of goodness to any existing garden beds or containers. Use sparingly when mixing in to containers, as a little goes a long way with this one.

Choosing the right soil can be tricky but knowing the basics will make it easier to “dig in” and get the right one.

Team

Dutch treats to hot sauce, find more of what you love in-store

Customers of the former 49th Parallel stores in the Cowichan Valley – now the newest members of the Country Grocer family – will be familiar with the selection of Dutch treats in their local stores.

For their Country Grocer-shopping counterparts, however, the colourful section packed with goodies is something new to discover.

Here you’ll find everything from Honig soup mixes and savoury sauerkraut to biscuits, cookies and candies, including a delicious treat popular in Holland: black licorice.

Ketjap, a sweetened, more syrupy soy saucelike condiment from Indonesia, was a must for Dutch food fans, as were stroopies – thin, round waffle cookies made from two wafers of sweet baked dough with a syrup filling.

The Dutch section follows on the heels of Country Grocer food merchandiser Mike Meyers’ previous creation, the hot sauce section – four feet of spicy deliciousness, available in all Country Grocer’s 11 stores.

Inspired in part by the web-now-TV-hit Hot Ones, in which host Sean Evans interviews guests while sharing chicken wings doused in ever-spicier sauces, the section quickly gained a passionate following, Mike says.

In addition to favourites from across Canada, you’ll also find some Hot Ones staples and plenty of spicy sauces from local producers sharing a variety of flavour profiles.

And it’s not only about the heat, Mike emphasizes. As any hot sauce fan knows, a great sauce provides a depth of flavour that reaches beyond the Scoville rating.

One to try if you haven’t yet is Mum’s Okanagan. Hot Sauce , crafted from a family recipe handed down over 30 years.

“I had it for the first time the other day, and it’s just so good!” Mike says.

Country Grocer merchandiser Mike Meyers

Grocers unite for cancer care Promotion supports new care pavilion

BY JENNIFER BLYTH

When community comes together, great things happen!

The BC Cancer Foundation has launched a historic $15-million fundraising campaign to create a stand-alone centre for its Vancouver Island Supportive Care services. The purchase and renovation of the building will be fully donor-funded – a first in BC Cancer Foundation history.

Recognizing the physical, mental and emotional toll a cancer diagnosis and treatment bring, the new BC Cancer – Victoria Integrated Care and Research Pavilion will host various a variety of wrap-around services for Vancouver Island cancer patients and their families.

“It’s amazing to have the grocery providers all come together. Normally it’s a competitive industry but they’re teaming up as a community to support BC Cancer. That’s pretty special.”.”

– William Litchfield

In addition to supporting cutting-edge research and clinical trials on the Island, the Pavilion will host support services such as genetic counselling, mental health programs and virtual nursing, all under one roof. “A big part of this is patient and family counselling,” notes William Litchfield, Executive Director, Vancouver Island, BC Cancer Foundation.

Services are currently provided at the BC Cancer - Victoria clinic, across the road. Moving Supportive Care to the new site serves several purposes, William says.

In addition to creating more space for new and existing treatments at the clinic site, the move will also create a healing space for patients to

PHOTO COURTESY BC CANCER FOUNDATION

explore supportive programs as they travel through their cancer journey.

Currently, having to revisit the building where they underwent chemotherapy or radiation, for example, can be traumatic for many patients, William explains.

The convenient location just 250 metres from the main cancer centre makes it easy for BC Cancer staff to work seamlessly between buildings, while offering patients the space they need.

Community comes together

Victorians will recognize the new pavilion site as the former CNIB building, at the corner of Richmond and Bay streets, across from the Royal Jubilee Hospital.

Renovations to the 11,000-squarefoot building are underway, with move-in anticipated by the end of the year, William says.

The Foundation is excited for the possibilities the building will offer patients and care providers, and an appreciative community has jumped on board for the historic campaign to fund and renovate the building. At press time, fundraising had reached the half-way mark, William says.

Local grocers are among those stepping up.

Continuing what’s become a bit of a tradition, Country Grocer, Thrifty Foods, Tru Value, Fairways and Red Bark Market have once again come together in a shared promotion to raise

HOW YOU CAN HELP

Every year, 6,000 people are diagnosed with cancer on Vancouver Island and many are treated at BC Cancer – Victoria.

The new 11,000-square-foot Integrated Care and Research Pavilion will enhance the supportive care for cancer patients and their families from across our region, and include both in-person and virtual services.

These services are vital to preventing and managing adverse side-effects of cancer and its treatment — both physical and psychological — throughout a patient’s journey. They include programs like Patient & Family Counselling, Psychiatry and Hereditary Counselling.

Research shows that having a separate space for these services benefits patients immensely, as returning to the place where they received treatment can be extremely challenging. The new building will:

• Enhance and expand the centre’s Supportive Care programs to meet the needs of patients and families

• Create a healing environment for cancer patients and families while accessing Supportive Care services

• Establish BC Cancer – Victoria as model for holistic cancer care, leading to improved outcomes and quality of life for people across the Island.

To support Island families facing cancer and the future of cancer care, visit bccancerfoundation.com/grocers

funds for the much-needed project.

In March, $2.65 from each sale of potted gerbera, cyclamen, begonia or violet went to the pavilion project.

“It’s amazing to have the grocery providers all come together. Normally it’s a competitive industry but they’re teaming up as a community to support BC Cancer,” William says. “That’s pretty special.”

Previous joint campaigns have raised funds to support prostate cancer treatment and other leading-edge research and innovation in Victoria.

While the grocery promotion is over, there’s still lots of time to donate directly through BC Cancer Foundation,

“It’s the biggest project we’ve ever taken on, and we’re very excited to get to the day when we can open our doors to patients.”

with 100 per cent of your gift going to the project, William notes.

“It’s the biggest project we’ve ever taken on, and we’re very excited to get to the day when we can open our doors to patients.”

Learn more or donate today at bccancerfoundation.com/grocers

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Seriously good cereal

‘A

taste of the Old Country’ Soup just like Grandma used to make is now as close as your Country Grocer deli department in Euro Goods’ distinctive glass jars. Varieties include Vegetable, Mushroom & Barley, Cabbage and yes, Pickle!

New on the Country Grocer shelves is Farm Girl Cereal, packed full of goodness, including nine grams of protein and no sugar. Keto-friendly, vegan and gluten-free, choose from such delicious varieties as Cinnamon Crisps, Chocolate Puffs and Rainbow Hoops. www.burnbraefarms.com

Neal Brothers Corn Chips

Not your usual snack, these organic corn chips come in original or, for a flavourful new twist on the classic, Mexican street corn.

WHAT’S IN Store

Guilt-free, gluten-free snacking!

Now in the snack aisle: Glutino covered pretzels! Perfect for when you can’t decide between salty and sweet, options in yogurt and chocolate let you choose your taste adventure.

The benefits of bone broth

Organic bone broth from Vancouver’s Bluebird Provisions, available in either chicken or beef, is designed to be ready-to-drink as well as a great addition to any recipe – good, and good for you!

Island Good simmer sauces

Direct from Port Alberni, enjoy these savoury sauces you’ve already come to know and love in your favourite to-go meals from the Country Grocer Deli. With Butter Chicken, Thai, Korma and Rosé, Sutra Foods’ simmer sauces make dinner easy AND delicious!

From Country Grocer Recipes

Black Bean Burgers Two Ways

Makes 6 to 8 patties

The flavourful vegetarian burgers are packed with protein and fibre.

Pre-drying some of the beans gives these burger patties a more toothsome texture. I’ve included two options for binding the patties: one completely vegan, the other using eggs.

INGREDIENTS

2 cans black beans – drained and rinsed

4 Tb olive oil or avocado oil

1 bunch green onions, minced

1 jalapeno, minced

6 cloves garlic, minced

½ tsp chili powder

½ tsp smoked paprika

1-1/2 tsp cumin

½ tsp coriander

METHOD

½ tsp salt

1/2 tsp brown sugar

2 tsp minced or pureed chipotle

½ cup toasted pumpkin seeds, ground up

Binder option 1: ¾ cup leftover cooked rice, preferably sticky rice or short grain rice

Binder option 2:6 Tb panko breadcrumbs mixed with 2 eggs

Additional oil, for cooking

*if using binder option No. 1 – be sure to have the rice already cooked and cooled.

Preheat oven to 350°F. Line a baking tray with parchment paper. Spread beans from one of the cans onto the tray. Place in the oven to dry out for about 15 minutes, until the beans are split open and dry to the touch, but not crispy/hard. Heat a sauté pan over medium heat. Add oil and heat. Add the prepared green onions, jalapenos and garlic. Sauté until softened, about two minutes. Add the spices, stir well, and remove from heat. Add a splash of water if things are too hot or appear to be burning.

Into the work bowl of a food processor, add the pumpkin seeds and grind until pulverized. Remove to a large mixing bowl. Return the work bowl of the food processor to the motor (no need to wash). Add the other can of black beans (not the oven-dried beans) , along with all the sautéed aromatics and spices, the salt, sugar, and chipotle puree. If using binder option No.1 (cooked rice), add it now. Puree, stopping to scrape down the sides as needed, until pretty smooth.

Add oven-dried beans and pulse several times to combine. Scrape this mixture into the bowl with the ground pumpkin seeds. If using binder option No. 2 (egg & breadcrumbs) add it now. Use your hands to mix everything very well. Form into 6 to 8 patties.

Heat two skillets over medium heat. Add about one tablespoon of oil to each skillet. Cook patties about 3 minutes per side, until crispy and browned on the outside and heated through in the middle.

Serve with on toasted burger buns with your favourite burger toppings. I love to have these with avocado, chipotle mayo, barbecue sauce, onion, tomato and lettuce.

Homemade Strawberry Poke Cake

Makes 9 portions

A delicious from-scratch version of the old classic. This cake can easily be doubled and cooked in a 9x13-inch pan (like a lasagna pan).

INGREDIENTS

Cake

60 ml (¼ cup) water

125 ml (½ cup) strawberry jam

185 g all-purpose flour (1-1/3 cup)

7.5 ml (1½ tsp) baking powder

1.5 ml (¼ tsp) salt

85 g (6 Tb) unsalted butter, melted

200 g (1 cup) sugar

125 ml (½ cup) milk

7.5 ml (1½ tsp) vanilla extract

2 eggs

Strawberry poke syrup

One chopstick or straw or wooden skewer

500 ml (2 cups) frozen unsweetened strawberries

METHOD

100 g (½ cup) sugar

1 Tb (1 pouch) unflavoured gelatin

powder mixed with 2 Tb cold water

Topping

Whipped cream & fresh strawberries

OR

114 g (4 oz) brick cream cheese

195 g (1½ cups) icing sugar, sifted

125 ml (½ cup) whipping cream, cold from the fridge

Fresh strawberries (optional)

For the cake: Preheat oven to 350°F. Generously grease the insides of an 8-inch round cake pan or an 8-inch X 8-inch square pan.

In a medium bowl, whisk together the flour, baking powder and salt. Set aside.

In another medium bowl, whisk together the eggs and sugar until light and fluffy. Add the milk and vanilla, stirring well, then whisk in the melted butter.

Add the flour mixture to the egg mixture, and mix until just evenly blended. There should be no bits of dried flour, but stop immediately as soon as the flour is mixed in. Do not over mix. Use a spatula to scrape this mixture into the prepared cake pan. Place in the oven and bake for about 30 minutes, until toothpick inserted in the centre comes out clean (with no crumbs attached). Place cake pan on wire rack to let cool.

For the syrup: Place the frozen berries, water, sugar, and jam in a pot on the stove and bring to a boil. Turn down the heat and let cook gently for about 10 minutes. Meanwhile, in a separate small bowl, mix the unflavoured gelatin with the 2 Tb cold water. (This blooms the gelatin, allowing it to mix without lumps into the hot liquid.)

Pour the warm strawberry mixture through a strainer into a bowl to catch the juices, pushing with the back of a spoon to get out as much as possible. You should have about 2 cups strawberry juice, with minimal solids. Discard the berries in the strainer, but keep the juice. Use a whisk to stir in the bloomed gelatin mixture into the warm strawberry juice. Let cool for about 20 to 30 minutes, until barely warm to the touch.

While waiting for the strawberry mixture to cool, use the thin end of a chopstick to poke holes in the cake. Very important: Don’t poke all the way through to the bottom, only about three-quarters of the way through. Make sure to poke all over the cake and wiggle the chopstick around in each hole to make them big enough to catch the strawberry gel. Evenly drizzle the barely warm strawberry liquid all over the cake. It will fall through the holes and make stripes through your cake. I often use a skewer to gently swirl in each hole to release air bubbles and make sure each poke gets filled completely.

Cover the cake with plastic wrap and refrigerate at least 3 hours or overnight.

To make topping: You can top the cake with whipped cream and fresh strawberries OR you can make this delectable creamy yet not-too-sweet topping:

Beat the cream cheese with an electric mixer until light and fluffy. Add the icing sugar and cream until smooth. Add the cold whipping cream and beat with the electric mixer for several minutes until it has a nice whipped consistency. Spread it over the top of your cake.

Garnish with sliced strawberries, if desired

Kale Slaw

Serves 6 to 8

This delicious slaw will be your new favourite way to eat kale! It works very well as a side to the homemade black bean burgers.

INGREDIENTS

¼ purple cabbage, cored and sliced very thin 1 large bunch kale, stems removed and leaves very finely sliced 5 ml (1 tsp) fine sea salt zest of 2 limes

Juice of 3 limes (approx. 2/3 cup)

2 carrots, peeled and grated

Optional - 1 jalapeno, seeded and finely minced

22 ml (1½ Tb) extra virgin olive oil

22 ml (2 Tb) vegetable oil

5 ml (1 tsp) granulated sugar

METHOD

Place the prepared cabbage in a small bowl and toss with the zest of ½ lime, the juice of 1 lime, and ¼ tsp salt. Set aside. It will turn a lovely shade of pink while you are preparing everything else.

Place prepared kale leaves in a large bowl with ¾ tsp salt, lime zest from 1-1/2 limes, and lime juice from the remaining 2 limes. Use your hands to massage the citrus and salt into the kale until the leaves have softened and wilted, about 5 minutes. (I often use disposable gloves for this step). The kale will reduce in volume to about 1/3 its former size.

To the kale bowl, add the (now pink) cabbage along with any accumulated juices, the grated carrot, minced jalapeno, olive oil, vegetable oil and sugar, Stir well to combine. Taste to see if the slaw need any more salt and/or sugar. Serve immediately.

This slaw can be refrigerated up to 3 days.

Chef’s Notes

with CHEF HEIDI FINK

VEGGIES FORWARD

Many years ago, I worked as the head chef of an excellent vegetarian restaurant, ReBar Modern Food in Victoria. Access to great vegetarian food seems easy now, but it was much harder to find in the 1990s, so working at ReBar really levelled up my cooking game.

During my time there, I became very fond of a good veggie burger. By that, I mean a veggie burger for its own sake, not one that is trying to replicate meat. The “beyond meat” style patties have their place, but when I eat a veggie burger, I am interested in the different tastes, textures and ingredients that can make it or break it.

cheese, chipotle mayo, avocado, barbecue sauce, lettuce, tomato and pickled onion. Seriously good!

Veggie burgers can be made out of a multitude of ingredients – beans, lentils, nuts, grains, mushrooms, aromatics, to name a few – so why limit ourselves? This variety is one of my favourite things about a vegetarian burger: you’re essentially making a flavour bomb of your own choice.

Even if we’re not vegetarian, many of us are wanting to incorporate more meatless meals and more plant-forward food into our diets in an effort to be easier on our pocketbooks, our health, and the health of the planet. So it felt right to dig into my archives of vegetarian recipes for this issue.

I do have a bunch of great vegetarian burger recipes, but some of them are time-consuming to make. Not so the delicious Black Bean Burgers that I have chosen to highlight in this season’s issue. Using canned beans, a few aromatics, and an interesting technique, these burgers can be prepared on a weeknight and make a satisfying meatless meal for the whole family. The cooked patties can also be frozen for future meals.

Enhance the patties with any toppings of your choice – for this Mexican-inspired black bean burger, I chose Monterey Jack

To round out the meal, I made my famously tender Kale Slaw, but with a twist. Using lime zest, lime juice, and a wee bit of jalapeno, this slaw was a bright accompaniment to the rich burgers. The secret to a good kale salad is in massaging the kale well to break it down into softer leaves. It lasts for several days in the fridge without losing texture or colour.

Finally, what is a spring food column without a nod to strawberries? If you have nostalgic feelings about the old Jell-O strawberry poke cake, I urge you to try this from-scratch version. The buttery yellow cake, fresh strawberry puree, and the lighter-than-usual cream cheese frosting are out of this world.

Aside from incorporating more vegetables into my life this spring, I will also be testing recipes for the third season of my cooking show, Cookin’ on the Coast, airing on CHEK TV and their streaming app CHEK+. By the time the local strawberry season is in full swing, I will be filming the show with my amazing crew, and starting to think about summer and all the delicious things that season brings.

Allergy Strategies

Tips for relief of seasonal allergies

BY JENNIFER FOURNET

Allergies have become one of the fastest epidemics in history. If we lived 100 years ago, you’d likely not be allergic. At the dawn of the 20th Century only a tiny minority was affected by allergies, yet generations later, allergies are as common as the common cold.

Allergies are truly an immune system problem. Unlike other systems in the body that are more contained, the immune system is everywhere, comprising an assortment of billions of specialized cells that protect your body.

Allergy symptoms should be discussed with your doctor or natural healer, at a time when you’re experiencing an intolerance to something. Some, such as dairy, can be an intolerance rather than a true allergy – as we get older we may not have the enzymes to digest dairy like we use to.

With food allergies being profoundly serious and potentially life-threating, it’s important to be tested. You should be referred an allergist to determine if you have any.

For those with seasonal allergies, treatments such as shots and antihistamine medications do work, however as a fellow allergy sufferer, these treatments can bring side-effects such as dry mouth or heart palpitations. Use of antihistamines can leave you sleepy, making it unsafe to drive, and if you have high blood pressure, heart

Here are 20 supplements known for immune-boosting effects and to aid with allergy relief. Know there are many more supplements that may help – come to your local Country Grocer nutrition aisle, where you can speak to the knowledgeable staff!

• Co Enzyme Q10

• MSM

• NAC

• Zinc

• Quercetin

* Selenium

• Butterbur

• Probiotics

• Digestive Enzymes

• Bromelain

• Boswellia

• Cayenne

• Vitamin E

• Milk Thistle

disease or diabetes, antihistamines can be extremely dangerous.

A comprehensive approach that will in return enhance your overall health is a great approach for relief of allergy-like symptoms. However, as we’re all unique, it’s important to build a specific plan for you.

Supplements, for example, are not an overnight cure – it can take weeks to see results, and up to four weeks for full effect.

Always check with your physician or natural healer before starting new approach for your allergies and fully research how each of these supplements fits your allergy management plan.

Home remedies can also improve your

• Elderberry

• Eucalyptus

• Colostrum

• Vitamin B-Complex

• Ginko

• Green Tea

immune and overall health, and help relieve symptoms:

• Saline nasal irrigation

• Air filters

• Essential oils, such as peppermint oil, eucalyptus and frankincense

• Consistent exercise – exercise improves your mental health, which leads to a healthier heart, muscles, increased flexibility, improved weight management and better sleep. Moderate exercise also stimulates your immune system into action, which will in turn improve your allergy symptoms.

Look forward to seeing you soon!

Jennifer Fournet works in the Country Grocer Royal Oak Nutrition Department

Team

Welcome to the Corner!

It seems fitting that the Country Grocer location known locally as Berkey’s Corner, in Duncan, now has its very own Berky at the helm!

The Corner – named for a longtime local resident – is at the heart of a growing north Duncan community and that’s a great fit for new store manager Berky Walton, whose arrival let Marshal Dillabough take the reins in Nanaimo’s Chase River store (see below).

Berkey recalls his first foray into the grocery industry, when a friend coaxed him into joining him at work “for a few months.” That was back in 1988, “and I’ve been here ever since!”

As a life-long Cowichan Valley resident, Berky is excited to welcome shoppers into the Country Grocer family – and to see the store’s new look.

Just a week after Berky joined the Duncan team from his assistant manager role in Chemainus, the Duncan location began a major renovation, and with everything now in place, the store looks better than ever, he says.

Nanaimo’s dynamic duo

The dynamic father-andson duo of Tory and Marshal Dillabough are at the helm of Country Grocer’s two Nanaimo stores.

Country Grocer readers may remember first meeting the two in 2018, when Tory was the newly minted store manager at the Bowen Road location and Marshal had moved up from dairy manager at Bowen to assistant store manager at Cobble Hill.

As the Country Grocer family has grown since then, so has Marshal’s career – he recently helped oversee the transition of the Duncan store from 49th Parallel to Country Grocer, and now joins his dad in Nanaimo – this time as

store

at the Chase River location!

Sharing the expertise of his 35 years in the local grocery industry, including many as a produce manager in Cobble Hill, Berky and assistant manager John Stewart are keen to work with local non-profits, sports teams and schools, and build relationships with the local community.

And when he’s not at the store, you’ll often find Berky teeing up at the Cowichan Golf Club or spending time with his wife, Shelley Fraser, and their seven-year-old grandson and 10-monthold granddaughter.

Berky Walton, manager of Country Grocer’s new Duncan store.

manager

Marshal and Tory Dillabough, circa 2018, when Tory was the new manager at the Bowen store and Marshal was the new assistant manager at Cobble Hill. Today, Marshal joins his dad in Nanaimo as store manager at Chase River.

Part of the Family Pets

Meet Duchess, a rescued New Zealand white rabbit

Now living her best life in Shawnigan Lake, Duchess shares her home with two dogs and two cats.

Favourite pastimes include chasing the family cats and eating her humans’ plants when they’re not looking. Favourite foods include bananas from the Cobble Hill Country Grocer and dandelions fresh from the garden ... and she’s not opposed to a little basil as well!

While Duchess enjoys Easter and other celebrations as much as

the next bunny, she reminds readers that toy and chocolate rabbits are the only bunnies that should be given as gifts.

Pet bunnies can live more than 10 years and require as much care, space and attention as dogs and cats.

Well said, Duchess!

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

New signage – and new tractors – are now in place in the four new Country Grocer stores in Duncan, Cedar, Ladysmith and Chemainus. Shoppers in Royal Oak will also see new flooring and coolers. Stop by your store today and check it all out!

Local Events

ESQUIMALT & SAANICH

April 13 – Esquimalt 5K and Kids 1K Fun Run Enjoy one of the region’s most scenic runs through Saxe Point Park, Macaulay Park and neighbourhood streets, followed by snacks, games, prizes, kids’ activities, and more at Archie Browning Sports Centre. Register online at esquimalt. ca, by calling 250-412-8500 or at the Esquimalt Rec Centre.

June 12 – Saanich Pride in the Park Celebrate the third annual festival featuring info displays, entertainment, family-friendly activities and food trucks, 6 to 9pm at Beckwith Park. Info: Saanich.ca

June 22 – Navy Run 2024 Come run with the Navy! 5km walk/run and 10km run, 8:15 to 10:30am. Virtual or in-person at CFB Esquimalt; open to all. Info: navyrunesquimalt.com

July 6 – 2024 Urban Arts Tour An annual outdoor self-guided tour, now in its fifth year, featuring local gardens and artists. Organizers have paired talented visual artists with some of Esquimalt’s most impressive gardens for a unique, family-friendly day of adventure. 10am to 4pm at Esquimalt

July 7 – Saanich Strawberry Festival This 57th annual fun, free event features live music, kids’ activities, information booths, arts and craft stations, and of course, the traditional servings of strawberries and ice cream. New this year is a farmers’ market selling fresh produce and berries! At Elk/Beaver Regional Park. Info: Saanich.ca

CHEMAINUS

April 13 – Boot Sale Join the Chemainus + District Chamber of Commerce for a second-hand sale, 10am to 2pm at Waterwheel parking lot on Willow Street. Info: chemainus. bc.ca

July 6 – Chemainus Giant Street Market Willow Street (from Victoria to Oak) is closed and transformed into a giant outdoor market.

DUNCAN

April 20 – Downtown Duncan Earth Day Family-friendly celebrations in Charles Hoey Park, with sustainable, eco-friendly products, music, clothing swap and more, 11am to 3pm. Info: duncan.ca/events

May 11 – Bike Rodeo Cowichan Community Centre and Cowichan Brain Injury Society host a fun, education event, including obstacle courses, helmet checks, bike wash station, maintenance checks by Cowichan Cycles and raffle. Bring your bike, scooter, skateboard or roller blades – all welcome, 10am to noon. Free admission. Info: cvrd.ca

LAKE COWICHAN

June 28 to 30 – Laketown

Shakedown 2024 Iconic pop star Gwen Stefani headlines the summer festival at Laketown Ranch. Info: laketownshakedown. com

July 20 – Honeymoon Bay Day Join the Honeymoon Bay Community Society, Cowichan Lake Recreation, the Honeymoon Bay Fire Department and

The Great International World Championship Bathtub Race returns to Nanaimo this July.

GREG SAKAKI/NANAIMO NEWS BULLETIN PHOTO

Celebrating

Arrr, mateys, it’s time for Esquimalt’s Buccaneer Days

Grab your eye patch and sword and join fun at Esquimalt’s Buccaneer Days, May 10 to 12. This historic community event has delighted families for generations – enjoy activities for all ages including a barbecue, pancake breakfast, parade, midway and more! Plan your visit at esquimaltbuccaneerdays.ca Join

Cowichan Lake District of Commerce for a pancake breakfast, parade, live music, games for kids, crafts, concession, movie matinee and more. Info: cvrd.ca

Aug. 1 to 4 – Sunfest Country Music Festival A country music lovers’ paradise and the perfect way to celebrate the B.C. Day long weekend, with Keith Urban as the Canadian country music festival’s first headliner. Info: sunfestconcerts. com

LADYSMITH

May 26 – Ladysmith Rotary 24th Annual Garden Tour Self-guided tour of beautiful local gardens, 10am to 4pm. Advance tickets (after April 15) $25 at Country Grocer in Ladysmith, Nancy’s Fashions, Juniper & Sage Decor, Ladysmith Whole Health Pharmacy and from local Rotarians. Info: ladysmithrotary.org

June 2 – Ladysmith Pride Head to downtown Ladysmith, from 1st Avenue/Roberts Street to High Street from 10am to 2pm to celebrate Ladysmith’s very first Pride event! Info: ladysmithpridesociety. com

Aug. 2 to 4 – Ladysmith Days This family-friendly community celebration has been delighting locals and visitors alike for more than 40 years!

Info: ladysmithdays.com

NANAIMO

May 11 – Party for the Ocean

Rugged Coast Research Society hosts an all-ages fundraiser in support of 2024 cleanup efforts on Calvert Island shores. Live music from the Halibut Cowboys, Coal Moon and Two 22s, plus door prizes, refreshments and more at Beban Park Auditorium. Early-bird tickets $40. Kids get in free. Info: ruggedcoastresearchsociety.com

July 26 to 28 – Nanaimo Marine Festival and Great International World Championship Bathtub Race Three-day festival, including Sailpast on Wheels Parade, free entertainment and events for the whole family at Maffeo Sutton Park and Swy-a-Lana Lagoon, and the bathtub race, starting and ending in Nanaimo Harbour.

Info: bathtubbing.com

Aug.8 to 11 – Nanaimo Blues Festival Keeping the Blues alive at Muffeo Sutton Park, with music from Colin James, Angelique Francis, Cash Box Kings, David Gogo, Brandon Isaak, Jim Byrnes and more. Info: nanaimoblues.ca

SALT SPRING

April 17 to 21 – ArtSpring 25th Anniversary Festival

Five days of performances, demonstrations, workshops, kids’ tables, speakers, exhibitions, dance parties and

concerts to celebrate the past, present and future of arts and community at ArtSpring. Info: artspring.ca

May 21 – 8th annual Rotary Shredder Day Safely dispose of all your confidential files and records without going off island. Salt Spring Island Rotarians will be on hand from 8:30am to 1:30pm to safeguard documents until the shredder truck starts operating at 11am. In the Lion’s club upper parking lot. Info: saltspringislandrotary.com

July 25 to 28 – Salt Spring Pride Festival Four-day extravaganza, at Salt Spring Island Farmers’ Institute, featuring a rich tapestry of events, including the Pride Dance with headliners Queer As Funk, DJs and performers on stage every evening, pop-up open mics, workshops, and art installations, community discussions, and opening and closing ceremonies.

Info: saltspringpridefestival.ca

JUSTIN SAMANSKI-LANGILLE / VICTORIA NEWS PHOTO

Tidbits

“Batman,” Scott MacFarlane, joined Gryffin and Olivia at Eurosa Greenhouses to kick off the 2023 Help Fill a Dream campaign with Country Grocer.

Holiday campaign fills Island kids’ dreams

Country Grocer shoppers helped the Island grocer raise a record amount for Vancouver Island children and their families this past holiday season.

The 13th annual Christmas campaign for the Help Fill A Dream Foundation collected a whopping $53,107 – the best year ever, notes Country Grocer Marketing Manager Tammy Averill.

In addition to customer purchas-

es of special bouquets from Eurosa Greenhouses in Central Saanich and Island-grown Christmas trees from Wintergreen Farm in the Cowichan Valley, a number of new suppliers also came on board with contributions, Tammy notes.

Help Fill A Dream has provided direct support to nearly 4,000 Island children and their families since 1986. Learn more at helpfilladream.com

Building homes, building community

This spring, Country Grocer launches a brand new fundraising initiative for Habitat for Humanity Vancouver Island, including the opportunity to help out with $2 token purchases at the till. At the Esquimalt, Royal Oak and Cobble Hill stores, you can also purchase Fernwood Coffee’s “Foundation” blend, with $6 from every pound sold going to Habitat for Humanity Victoria.

Part of an international Habitat network, the Island branches build sustainable, safe homes for hardworking young families. Since its founding in 1990, Habitat Victoria has built 34 homes locally and served 37 families. Learn more at habitatvictoria.com.

CAMPAIGN SHINES BRIGHT FOR YOUTH

Country Grocer’s Christmas campaign for the Threshold Housing Society shone bright for local youth.

The campaign, which featured a special gift box of Silk Road teas and Island-made beeswax candles from Indigenous-owned Crowfoot Collective, raised $8,497 from the Royal Oak and Esquimalt Country Grocers.

The Threshold Society works to open doors for youth and prevent adult homelessness by serving atrisk youth experiencing homelessness, aging out of care, or fleeing violence in the home. Learn more about at thresholdhousing.ca

JENNIFER

TO ORDER ONLINE, VISIT OUR WEBSITE COUNTRYGROCER.COM/SERVICES

TO ORDER ONLINE, VISIT OUR WEBSITE COUNTRYGROCER.COM/SERVICES

Season a l loca l products a re used in our tra ys!