Country Grocer Friends & Family Summer 2023

OCEANVIEW LOT

PORT RENFREW

BOTANICAL RV RESORT!

Vacation/Fishing Retreat in a gated cooperative beside Botanical Beach. Recreational property comes with over height carport designed to accommodate up to a 40 foot Recreational Vehicle.

Moorage for boat size is a maximum of 24 feet. MLS# 916403

$265,000

PORT RENFREW

13,504 Sqft Lot

Oceanview lot for your next home or vacation getaway A short scenic drive from Victoria on paved roads brings you to this oasis. Great family area with the elementary school within walking distance. MLS# 928711 $469,900

PRIVATE

The ultimate private vacation cottage located on one of Wild Coast Cottages most exclusive lots! Offering a wonderfully serene appeal, it’s situated adjacent to a protected greenbelt area overlooking the mountains above spectacular San Juan Bay Comes fully furnished with lots of great upgrades. MLS# 923738

$665,500

6 Bed • 3 Bath • 2663 FT2 • House

TWO PRIVATE HOMES!

Main home is a well-built, 1975 two-story 4br/2ba with walk-out basement, Hot Tub and an above ground pool. Second home is a 1975 Mobile. Plus, Plus, Plus! Plenty of room for all your toys, with roads leading to ATV pursuits. MLS# 909804 $1,399,900

10 ACRE

4440 SPELLMAN PL METCHOSIN

3 BED • 2 BATH • 1,763 FT2

10 ACRE FORESTED ESTATE with this true one of a kind low maintenance, energy efficient home that blends beautifully with its natural surroundings. Find this gardener’s paradise nestled in the forest with a one level half underground engineered castconcrete house with a cast concrete slab roof with enormous south facing windows that overlook your flower oasis and food forest. MLS# 928512 $2,000,000

LAKEFRONT!

MALAHAT

3 BED • 3 BATH • 1,470 FT2

Private location with tall hedge and and tons of extra space in the workshop and shed. Within walking distance to Spectacle lake swimming, kayaking & trails. Family and pet friendly park on extra large lots! You’ll be surrounded by friendly and helpful neighbors!

MLS# 918186

$349,900

SHAWNIGAN LAKE

7,800 SQFT LOT

Rare opportunity to build your dream home in the Shawnigan Lake Village. In area of established family orientated homes, this large, super sunny, peek-a-boo lake view 7800 SQ FT vacant lot is worth taking a look. Site preparation completed includes: Geo-technical report, site clearing, excavation, compaction, new wastewater treatment system and disposal field, storm water management system and perimeter drainage, retaining walls, water license and hydro power pole with electrical panel and Shaw media box. MLS# 926462

$549,900

6782 EUSTACE RD

SOOKE

3 Bed • 2 Bath • 1,795 FT2

Lindal Cedar Contemporary design, streaming with sunlight. Escape to a serene retreat in your private oasis with an entertainment size deck and fire pit. A lush green lawn completes the picture. This home offers the perfect balance of nature and comfort. MLS# 931318

$775,000

1743

EAST DUNCAN

Wow factor on this stunning walk on lakefront 2.70 acreage. The newly renovated two-story home shows a great attention to detail with many improvements. This scenic property has it all. Bring your family and live a self-reliant lifestyle with mature fruit trees and plenty of garden space. MLS# 921844

$1,909,000

2465

SOOKE

2 Bed • 2 Bath • 1772 FT2 • House

A BREATH OF FRESH AIR!

OCEANFRONT property starting at the end of Blackfish Road all the way over to Tugwell Creek. Within minutes of the Village of Sooke. MLS# 915383 $2,990,000

2722 GIBSON PL

LAKE VIEW

MOUNTAIN VIEW

29-6340 CERANTES RD

OCEANFRONT CO-OP

B4-920 WHITTAKER RD

PRIVATE

16920 BEACHVIEW DR

3765 OTTER POINT RD SOOKE

4.58 ACRES!

MAPLE BAY RD

BLACKFISH RD

6 ACRES!

37-6574 BAIRD RD PORT RENFREW

ISLAND OWNEd AND OPERATED

Friends & Family!

To say this spring was an exciting time for us would be an understatement!

We can’t thank our team enough for the tremendous amount of hard work it took to convert the four 49th Parallel stores to Country Grocers.

We’d also like to thank our customers for their patience as we moved things around to open the doors in their communities as Country Grocer. We know change isn’t always easy and have a tremendous amount of respect for the history the Richmond family created in Ladysmith, Duncan, Cedar and Chemainus, and appreciated their guidance as we converted the stores.

As we move into summer, we look forward to the second annual Island Good Days June 23 to 25. This is a weekend for our Island suppliers, producers and farmers to showcase all they have to offer. Check out the schedule in store, on social media and in our June 23 flyer.

We’re also looking forward to the annual Cycle of Life Tour supporting hospice care on Vancouver Island. We can’t thank our suppliers enough for coming on board to support the cause and for our team members who are riding over the two-day, 200-kilometre trek! Check out the story on page 8 to learn more.

We hope everyone has an terrific summer filled with family, friends and of course, amazing food!

IN THIS ISSUE

Lifetime achievement

County Grocer director earns accolades from the Canadian Federation of Independent Grocers.

RECIPES – PAGE 16

Roasted jalapeno ranch dressing

Spice-rubbed grilled chicken

Watermelon-lime slushie

Editor Jennifer Blyth

jennifer.blyth@blackpress.ca

Group Publisher Michelle Cabana

Publisher Randi Page randi.page@blackpress.ca

Advertising Sales

Limara Yakemchuk

Katharine Brynjolfson

Production Lily Chan Circulation

250-480-3285

PETER CAVIN, DIRECTOR COUNTRY GROCER

The Country Grocer leadership team at the new Duncan Country Grocer

Photo by Jennifer Blyth

A lifetime achievement

Country Grocer director Peter Cavin saluted as a lifetime member of the Canadian Federation of Independent Grocers

BY JENNIFER BLYTH

It seems only fitting that after four decades in the grocery business, Country Grocer Director Peter Cavin has been named a lifetime member of the Canadian Federation of Independent Grocers.

In accepting the honour earlier this spring, Peter highlighted the important role the federation has played for Country Grocer over the years, especially as the Island-grown company is one of the last few remaining independent grocers on Vancouver Island.

“It’s been both a challenging and rewarding career full of great experiences,” Peter said. “My CFIG experience has definitely been one of the rewarding ones, and it’s truly an honour to be in the company of all the previous CFIG life members.

“The food business just seems to be full of great people.”

Founded in 1962, the Canadian Federation of Independent Grocers is a non-profit trade association that supports more than 6,900 independent, franchised and specialty grocery retailers across Canada, providing programs for operational excellence and fostering solid relationships among retailers and suppliers.

Over the years, Peter has served as a board member, executive member and chair, extending his local leadership to the national stage and supporting other independent grocers in Canada from coast to coast to coast.

In a video salute before the award presentation, the CFIG recalled Peter’s first days in the industry, in the mid-1980s.

“Imagine if you’re an accountant and your phone rings and it’s your brothersin-law asking if you’d like to join them starting a grocery business. What do you do?

“If you’re Peter Cavin, you find yourself becoming a partner in a grocery store!”

While “it was a steep learning curve and there were some lean times in the beginning,” today Country Grocer has 11 stores and the Island Independent Buying Group to supply them.

Thanking the CFIG Board and members for the honour, “it was such a pleasant surprise as there are so many other individuals that are deserving of this award,” Peter said.

Country Grocer Director Peter Cavin accepts his lifetime membership award from Dan Bregg, Chair of the Canadian Federation of Independent Grocers.

PHOTO COURTESY CFIG

“We are fortunate to have a great group of next gens who are leading the business forward in our 39th year and for many more to come.”

Recognizing his wife, Laura, sons Craig and Andrew, and the Country Grocer team, “I would not have been able to contribute to CFIG throughout the years without their support and the support of my partners Wally Large and Henry Zwynenburg and their families,” Peter said.

As Country Grocer became established in the central and south Island, the leadership team understood early how the Federation helps independent grocers on important issues, and wanted to be involved, he noted.

And as the local company started to grow, there were additional benefits too.

“Being part of CFIG over the years introduced me to independent grocers from across Canada, and many of them became friends, people who you could call to bounce something off and get the benefit of their experiences – all great people,” Peter said.

Reflecting on Country Grocer’s recent purchase of four 49th Parallel stores and looking ahead to the future, Peter saluted the company’s next leaders – Tyler Large, Derek and Jake Zwynenburg, Megan Knight, and Craig and Andrew Cavin, who’ve all grown up in the family-run business.

“We are fortunate to have a great group of next gens who are leading the business forward in our 39th year and for many more to come,” Peter said, saluting as well the many suppliers who’ve helped the Island grocer grow. “It is truly appreciated.”

Above: Mr. Grocer, Country Grocer’s first Royal Oak-store in 1988.

Below: Peter Cavin at Mr. Grocer in the mid-1980s

Cycle

Lifeof

Annual fundraiser for Vancouver Island hospice care pedals to 10th ride

BY JENNIFER BLYTH

What a difference a decade makes! For 10 years, cyclists from across Vancouver Island have pedalled for hospice care in their communities.

This August, as the Cycle of Life Tour marks its 10th anniversary, riders will be adding to the more than $1.5 million raised to date for vital end-of-life care.

Many riders are returning for the 10th anniversary, says Debbie Greenway, Community Relations and Events for Victoria Hospice.

“We’ll have a little celebration this year for all the riders and make it extra special, and of course, Chef Heidi is planning an amazing meal for everyone during our night on Salt Spring,” Debbie says.

Beyond raising essential funds for hospice care and offering a fabulous experience for riders, the event is an opportunity for many people with personal connections to hospice to give back and remember a loved one.

“So many of our riders have a connection to their local hospice through a loved one, and it’s a time they can celebrate these people,” Greenway reflects. “Gathering year after year, they know each other’s stories and they can get together and celebrate people in their lives.

CYCLE OF LIFE:

125 cyclists

+ 200 km + 2 days

= one huge difference cycleoflifetour.ca

Two routes are available – the classic and the enduro, for more experienced cyclists. Riders are wellsupported throughout with sweep riders, support vehicles, food, snacks, first aid and water, plus bike support from Oak Bay Bikes. “We’re very conscious of everyone’s safety and enjoyment,” Debbie says.

“We had one first-time Cycle of Life Tour participant last year who had cycled in many other riding events, and he said, ‘I’ve never felt this way before,’” Debbie says.

Ride this way...

Founded by Graham Robertson and presented by Think Communications, the Cycle of Life Tour is organized by Victoria Hospice and a volunteer committee to raise funds for hospice care across Vancouver Island.

This year’s two-day, 200-kilometre tour through the scenic Saanich Peninsula, Cowichan Valley and Salt Spring Island is Saturday and Sunday, Aug. 26 and Aug. 27.

Riders are required to raise a minimum of $1,000, which includes a free riding jersey. Those who raise $2,500 also receive a pair of bike shorts.

In addition to their team of riders, Country Grocer has also been a corporate sponsor for the ride’s 10 years, and thanks to the support of all sponsors and supporters, every dollar raised stays on Vancouver Island to support local hospices.

“It’s been great being part of this fundraiser over the years,” says Country Grocer Spinners team leader Dave Hubscher, who credits the ride for getting him back in the saddle on his bike nine years ago. Two Spinners, Serena and Jeff, have pedalled through all 10 rides!

Country Grocer Spinners team leader Dave Hubscher at last year’s Cycle of Life Tour. Dave and the Spinners will be back for 2023’s 10th anniversary ride.

VALERIE HIDER PHOTOGRAPHY

Supporting Island hospice care

The Cycle of Life Tour raises vital funds for hospice care across Vancouver Island:

• Victoria Hospice Society

• Campbell River Hospice Society

• Comox Valley Hospice Society

• Cowichan Valley Hospice Society

• Nanaimo Community Hospice Society

• Oceanside Hospice Society

• Pacific Rim Hospice Society

• Salt Spring Hospice Society

What’s it like to experience such a powerful event?

“It’s really hard to describe. We ride with a lot of the hospice care folks, and they’re awesome people. Like most people working in the medical field, I’m not sure that they get the credit they deserve, but I’m sure glad that there’s people out they like them.

“And while the ride is limited to 125 riders, the fundraising dollars keep growing,” Dave notes.

While space is limited, some spots remained open as of press time –register today at cycleoflifetour.ca

From there, you can also link to the secure donation page to contribute to this year’s Country Grocer Spinners, or any of the other teams fundraising for this year’s ride!

Above: Country Grocer Chef Heidi Fink prepares a hearty and delicious dinner for riders on Salt Spring at the end of Day 1.

VALERIE HIDER PHOTOGRAPHY

Last year’s Cycle of Life Tour riders.

Summer colour

Singing the praises of summer annuals

This is the time of year when we start to really see our annual plants make some big leaps and bounds in the garden.

Annuals are a wonderful addition to any garden – whether in containers on the patio or tucked into perennial beds for endless colour, they never disappoint. The longer hours of sunlight and extra warmth help bring out their true glory and this is their time to shine.

Sure, perennials are great because you plant them once and they come back year after year. Perennials can also provide some spectacular flowers, but usually only bloom for a short time then become foliage features for the rest of the season.

Annuals, however, provide endless blooms of colour all season long. Some can even last all the way up until the first hard frost.

Deadheading, water frequency, and fertilizing are key areas to focus on to ensure your annuals are top performers during the peak of the season.

Deadheading is the removal of faded or dead flowers to promote regrowth. This allows the plant to focus its energy on creating more blooms rather than seeds. When done regularly, your annuals will look tidier, fuller and bloom more prolifically.

Watering is vital in keeping your potted annuals healthy. Proper drainage in pots is a must and the frequency of watering will depend on the amount of sunlight the plants receive and the daytime temperature.

If they’re in full sun and we hit 25°C or more, you may find yourself watering once or even twice a day. If they’re in full shade and it’s not as warm, you may be able to water just every other day.

Early mornings and evenings are the best times to water your plants. Gauging your plant’s watering needs is a fine art

to master but once you get the hang of it, know ing when to hydrate your container dwellers becomes second nature.

With deadheading and watering on point, fertilizing is another important step to keep plants happy and healthy. It is imperative that plants in containers are fertilized.

While it’s still important to provide added nutrients for your annuals planted directly in the ground, they do have access to stored nutrients in the soil’s ecosystem. Your containers and hanging baskets do not, and the soil can become depleted of these vital nutrients with each watering.

Generally, an all-purpose, watersoluble fertilizer works best but needs to be applied weekly or bi-weekly.

Another option is to apply a slowrelease fertilizer at the time of planting your containers or hanging baskets. This will release a small amount of fertilizer each time you water. Slow-release fertilizers usually last for six to eight weeks, so depending on where you’re at in the season when you apply it, you may only need to add it once or twice.

Giving your annuals the proper nourishment, a solid watering regime and a frequent deadheading routine will all promote big, beautiful blossoms that are sure to brighten any space by providing colour all season long. Have a happy summer and get out and grow with Country Grocer.

Perennials can provide some spectacular flowers but usually only bloom for a short time... Annuals can provide endless blooms of colour all season long – some can even last all the way up until the first hard frost.”

How to order a gluten-free meal

Help start the conversation on celiac-friendly dining

Communication is the key ingredient to every successful gluten-free restaurant meal. When diners, chefs and servers are able to collaborate on what’s required and what can be reasonably delivered, there is cause for celebration!

Following is a list of suggested questions to help Start the Conversation on Celiac-Friendly Dining. In short order, the responses you receive will allow you to gauge a restaurant’s degree of gluten awareness – and willingness. For the very best outcome, call ahead or take your host or server aside before ordering.

NOTE: Restaurants that have carefully researched how to serve us love going into detail. If your questions are met with impatience and exasperation – go with your gut. And when restaurants get gluten-free right, reward them generously!

How to start the conversation

Can you tell me about the meals that you recommend to diners who need to eat gluten-free?

Ask about ingredients

• What ingredients will be used to make my order?

• How do staff know whether ingredients are really gluten-free? Says so on labels? Checked product website? Called the manufacturer?

• Will pure spices, prepared seasonings or soy sauce made from wheat be used to make my meal?

• What other food items are cooked in the oil that ‘gluten-free’ items are cooked in?

• How are sauces and dressings thickened?

Ask about procedures

• How will my server communicate with the kitchen that a gluten-free order has been placed?

• How are gluten-free orders prepared in relation to the regular flow of the kitchen?

• Will staff wash their hands / change gloves / change aprons / clean surfaces before preparing my order?

• Will fresh toppings be used to dress my order?

• How do staff ensure that all utensils used in preparing my food are free from any trace of gluten?

• Separate or scrubbed frying pan? Griddle scrubbed?

Aluminum foil barrier? Dedicated pots? Dedicated colanders?

• What other precautions do staff take to minimize / prevent cross contamination?

• How will my server confirm with the kitchen that the order they are collecting has been prepared gluten-free?

• How will my server confirm that the order they are delivering to me is gluten-free?

What to ask at pizza restaurants

• Are pre-made ‘gluten-free’ crusts purchased from a dedicated gluten-free manufacturer? Who is the manufacturer?

• Are ‘gluten-free’ crusts prepared on-site? During regular operations? Before regular production? During downtimes / days?

• How are gluten-free sauces and toppings prepared? During regular operations? Before regular production? During downtimes / days?

• How do staff ensure that all utensils and surfaces used in preparing gluten-free orders are free of any trace of gluten?

• How will my order be protected from airborne cross-contamination with gluten once it has been prepared and/or while it’s waiting to be served?

The Celiac Scene is your premier resource for fabulous glutenfree living in Victoria, Vancouver Island and the Gulf Islands. Owned and operated by celiacs, the Celiac Scene guides you to trusted restaurants and local gluten-free products they love! They’ll even tell you where to purchase them, at the very best prices. Learn more at theceliacscene.com and @theceliacscene.

Communication is the key ingredient to every successful gluten-free restaurant meal. When diners, chefs and servers are able to collaborate on what’s required and what can be reasonably delivered, there is cause for celebration!”

Find gluten-free in-store

What is celiac disease?

In recent years, many people have questioned the impact of gluten on our nutrition and overall wellness. For people with Celiac Disease, however, there’s no question at all.

Celiac Disease is a permanent intolerance to gluten, a protein found in various wheat, rye, barley and triticale.

For people with the disease, gluten consumption damages the small intestine and can result in malnutrition, anemia, nutritional deficiencies and an increased risk of other autoimmune diseases and some cancers of the gut, explains the Canadian Celiac Association.

An inherited condition that can appear at any age, the disease affects an estimated one in 100 people.

Symptoms can vary greatly from person to person, and the similarities between symptoms of Celiac Disease and other conditions often lead to misdiagnoses of irritable bowel syndrome, lactose intolerance, chronic fatigue syndrome or diverticulosis, the association notes. Symptoms include: indigestion, nausea and other gastrointestinal issues; anemia and vitamin deficiency; extreme fatigue; migraine; bone/joint pain; swelling of ankles and hands; mouth ulcers; menstrual irregularities and more.

Celiac Disease has no cure and the only treatment is a strict, life-long gluten-free diet to help the gut recover and hopefully reduce the risk of developing other associated diseases and complications.

Looking for delicious gluten-free meal ideas to cook at home?

While more gluten-free products are coming on the market all the time, scouring the grocery store shelves can be a struggle.

That’s why Country Grocer works with the Celiac Scene to help make the search easier. In addition to offering a list of gluten-free products you’ll find in your local store, they also identify gluten-free products with an easyto-spot label! (See left)

Looking for lunch or dinner ideas? Head to the recipe section at CountryGrocer.com to search lots of delicious options.

And at theceliacscene.com, browse the numerous resources for more recipes, fast-food options, celiac-friendly restaurants and more!

Ooey-gooey delicious

Fragrant, flavourful and oh-so delicious, this California Barbecue Bread is the perfect accompaniment for your steak, fish, chicken ... or Keg BBQ Ribs! Slathered in garlic butter and topped with a blend of cheese and herbs, find it in your Country Grocer bakery. Not barbecuing? Pop it in the oven instead.

Saucy!

Succulent barbecue pork back ribs without the hassle? Find these in the meat aisle, from everyone’s favourite steakhouse, The Keg! The full rack of ribs is ready in 10 minutes and coated in Keg BBQ Sauce – yum!

Raise a glass

Ancient fermentation techniques combine with today’s technology to create this colourful, flavourful elixir from Salt Spring Island. Available in two sizes, the kombucha is infused with organic, ethically sourced teas and farm-fresh herbs and fruits for a one-of-a-kind beverage in flavours like Wild Rose, Elderflower Ginger and Hibiscus.

real eggs. real easy.

Delicious, quick and easy pr otein packed egg pr oducts.

deggs.co

WHAT’S IN Store

Say ‘Yes!’ to Yogurt

Serving yummy organic yogurt, straight from the Cowichan Valley, Promise Valley Farm & Creamery offers plain, honey, vanilla bean and lemon flavours.

Female-focused wellness

New in the nutrition aisle are these supplements from female-focused wellness company Aeryon, based in Burnaby. Options include formulations for hormonal support, metabolism support, stress support and more.

JAMS & JELLIES

MADE WITH CERTIFIED ORGANIC & LOCALLY SOURCED INGREDIENTS

Scrumptious salads

Is there anything better for a mid-week summer meal than delicious, ready-toserve salads from your Country Grocer deli? Here are two newcomers to the deli case – Tabouli Salad, packed full of grains and veggies, and Loaded Cheddar Potato Salad. From Arbutus Farms in Duncan, both are sure to be new favourites!

We couldn’t think of a better partner than Country Grocer to carry our jams & jellies!

We couldn’t think of a better partner than Country Grocer

Roasted Jalapeno Ranch Dressing

Makes 1 cup

Full-flavoured and creamy, with a spicy kick, this dressing is a fantastic summer taste explosion. I like to use it on a full-meal salad, inspired by southwest flavours. Try tossing in leftover grilled corn, cherry tomatoes, avocado, peppers, green onion and/or black beans, as well as any leftover spice-rubbed chicken!

INGREDIENTS

2 to 4 fresh jalapenos

6 cloves garlic

1 tsp oil

125 ml (1/2 cup) real mayonnaise

125 ml (1/2 cup) buttermilk or sour cream, or a mixture

15 ml (1 Tb) chopped chives or green onions

15 ml (1 Tb) white vinegar

5 ml (1 tsp) fresh lime or lemon juice

2.5 ml (1/2 tsp) salt

¼ tsp freshly ground black pepper

METHOD

1. Preheat oven to 375°F. Peel the garlic cloves. Chop jalapenos into 4 or 5 chunks each (about the size of the garlic cloves).

2. Toss garlic and jalapeno in oil. Place onto a sheet of foil; fold the foil over to make a little air-tight package. Place foil package in the oven and roast for about 30 or 35 minutes, until garlic and jalapenos are tender, fragrant and roasted.

Let cool with the foil open. Remove seeds from jalapenos, if you want less spice.

3. Combine all ingredients (including roasted garlic and jalapenos) in a blender and blend until pureed as smooth as possible. Taste for seasoning, adding more salt if necessary. Store in a glass mason jar in the fridge for up to a week.

Spice-rubbed Grilled Chicken

Serves

8

This juicy, flavourful chicken is a hit with the whole family. I love to make it in big batches so I can re-purpose the leftovers into new meals, like chicken tacos, or as a topper to a southwest salad.

INGREDIENTS

1.3 kg (3 lbs) boneless, skinless chicken breast

36 g (2 Tb) coarse salt

30 ml (2 Tb) light brown sugar

20 ml (4 tsp) paprika

15 ml (1 Tb) smoked paprika

10 ml (2 tsp) chipotle chili powder, OR 15 ml (1 Tb) canned chipotle, minced

10 ml (2 tsp) ancho chili powder, OR Mexican chili powder

7.5 ml (1-1/2 tsp) ground cumin

METHOD

1. Combine salt, sugar and spices in a small bowl and stir until well-mixed. You can use this right away, or pour into a glass jar with a tight-fitting lid and keep in a cool, dark cupboard. (This is enough rub for 3 lbs of boneless chicken or 6 lbs of bone-in chicken.)

2. To use with chicken breasts: rub boneless skinless chicken breast all over with the spice rub, making sure to coat the entire surface of each chicken breast completely.

3. Place spice-rubbed chicken in a container, cover and refrigerate for a minimum of six hours, but no longer than 24 hours, flipping chicken at least once. It’s easiest to do this in the morning and then cook the chicken in the evening.

4. Heat gas or charcoal grill with a two-stage fire (hot on one side of the grill, cooler on the other side). Grill chicken on hot side of the grill about 1 minute per side of the chicken, just until nice grill marks f orm and some charring appears at the edge.

5. Move chicken to cool side of grill and cover. Cook 10 to 15 minutes longer, flipping chicken once, until chicken registers 165°F (74° C) on an instantreading thermometer, or chicken is firm and juices run clear.

Watermelon-lime Slushie

Makes 3 cups

Serves 2 to 3 people.

This refreshing summer drink will be a hit with adults and children alike. This recipe doubles easily and can even be made into popsicles!

INGREDIENTS

1 litre (4 cups) cubed seedless watermelon

– red part only

Zest and juice of 1 lime

10 ml (2 tsp) white sugar

Pinch salt

METHOD

1. Place the cubed watermelon on a parchmentlined tray and place in the freezer for at least 30 minutes, and up to 24 hours.

2. If freezing longer than 24 hours, transfer the frozen watermelon cubes into a freezer bag to keep them from drying out. Store up to 4 weeks in the freezer bag.

3. Transfer frozen watermelon to a blender. Add the zest and juice of one lime, the sugar and salt.

4. Blend on low speed, stopping to stir if necessary, until the watermelon is all broken up. Increase speed to medium and blend until pureed.

5. Immediately pour into chilled glasses to serve and enjoy!

Chef’s Notes

ODE TO CHARCOAL

I used a real charcoal grill for the first time eight years ago, and I was hooked right away. Learning to light charcoal, playing with heat and angles and two-level fires, tasting the final result – it so was exciting . . . and it still is!

Sure, a charcoal grill is finicky to use, but it’s such a satisfying process and produces a rich smoky flavour unmatched by propane. I get to sink into the feeling of coaxing fire and ash to behave the way I want, a connected dance of give and take, much more gratifying than turning a knob.

I sometimes feel like more of a chef learning to manage a live charcoal grill than I do cooking on a fancy commercial kitchen range.

All this may sound grandiose, but I encourage you to try working with hardwood charcoal if you ever get the chance. You may just fall in love with the process.

As the weather has been heating up, I’ve been turning to outdoor grilling more and more, partly for the joy of being outside, mostly for the fun of playing with fire.

”

So of course my trusty Napoleon featured in this issue’s recipes, for both the Spice-Rubbed Chicken (grilled to charred tender perfection on a two-stage charcoal fire), and in the fresh corn (cooked slowly over the dying embers until its kernels were sweet and slightly smoky), which I used in the Southwest Salad. The salad was dressed with one of my feature recipes, a knock-your-socks-off Roasted

Jalapeno Ranch Dressing.

Never fear, these recipes can be made (almost) equally well on a propane grill, and I have included instructions for both.

My third feature recipe is for a cooling, slightly sweet finish: icy-cold Watermelon Lime Slushies. These use frozen watermelon chunks to achieve that slushy texture without watering down the flavour with ice.

Using frozen fruit is a favourite kitchen hack of mine for all kinds of slushies and smoothies. Watermelon cubes freeze in about 30 minutes because of their high water content. You can chop up the melon and place in the freezer in the afternoon, or just before dinner, and then whip up the slushies for an after-dinner treat.

Or you can pop the frozen chunks of watermelon into freezer bags for use any time.

The slushy mixture also works well in popsicle moulds, for a delicious, bright pink, sweet-and-sour treat, always welcome in the hot days of summer.

For the last few months, I have been busy filming the next season of Cookin’ on the Coast, which will air in September on CHEKTV and their streaming app, CHEK+. We’ve wrapped up studio filming and are now working on the location shoots and field trips, where I get to showcase food producers, vendors and farms local to our beautiful Island.

Much like last season, the show will be celebration of Vancouver Island, with a focus on learning the key techniques that make for delicious food at home… because the more you learn, the better it tastes!

“I sometimes feel like more of a chef learning to manage a live charcoal grill than I do cooking on a fancy commercial kitchen range.

Harness the power of antioxidants: Shield your skin from summer sun

As the summer sun radiates its warmth, it’s essential to protect our skin from the harmful effects of UV rays. One effective way to defend against sun damage is by incorporating antioxidants into our diet. These powerful compounds neutralize harmful free radicals, helping to minimize oxidative stress and maintain healthy skin. In this article, we’ll explore the significance of antioxidants in combating sun damage and highlight some antioxidant-rich foods and supplements to support your skin during the summer months.

The Importance of Antioxidants in the Summer Sun: Exposure to the summer sun increases the production of free radicals in our bodies, which can lead to oxidative stress. This oxidative stress is associated with premature aging, sunburns, and an increased risk of skin cancer. Antioxidants play a crucial role in protecting our skin from these harmful effects by:

• Neutralizing free radicals: Antioxidants act as scavengers, neutralizing free radicals and preventing them from causing damage to our skin cells.

• Reducing inflammation: Antioxidants have anti-inflammatory properties, helping to calm inflammation caused by sun exposure and reducing redness and irritation.

Antioxidant-Rich Foods to Support Your Skin: Including these antioxidantrich foods in your diet can provide a natural defense against sun damage:

• Berries: Blueberries, strawberries, raspberries, and blackberries are loaded with antioxidants like vitamin C, which help protect against UV-induced damage.

• Leafy greens: Spinach, kale, and Swiss chard are rich in antioxidants such as lutein and zeaxanthin. These compounds help protect the skin from oxidative stress and promote overall skin health.

• Citrus fruits: Oranges, lemons, and grapefruits are excellent sources of vitamin C, a potent antioxidant that supports collagen production and helps repair sun-damaged skin.

• Green tea: Sip on a refreshing cup of green tea, which contains polyphenols that possess anti-inflammatory and antioxidant properties, promoting healthier skin.

Antioxidant Supplements for Added Protection: While a balanced diet rich in antioxidants is essential, certain supplements can provide additional support:

• Vitamin C: Consider taking a vitamin C supplement, known for its powerful antioxidant properties. It helps neutralize free radicals and supports collagen synthesis for healthier skin.

• Vitamin E: Vitamin E is a potent antioxidant that helps protect the skin from oxidative stress caused by UV radiation. It’s commonly available as a supplement or can be found in foods like nuts, seeds and vegetable oils.

As you soak up the summer sun, don’t forget to fortify your skin’s defense against harmful UV rays. By incorporating antioxidant-rich foods into your diet and considering supplements, you can help protect your skin from sun damage and maintain a healthy, youthful glow. Remember, a combination of sun protection measures, including wearing sunscreen and seeking shade, along with antioxidant support, is key to keeping your skin healthy and radiant all summer long.

Emily Pilon is a Nutrition Advisor at the Royal Oak Country Grocer

Pets

Part of the Family

Is it a fox? Is it a dog? Meet

Shawnigan Lake pup Chester

Sometimes the right pup comes along for us, and sometimes the right family comes along for a pup. When both come together, magic happens!

Chester – part corgi, part jindo, a Korean hunting dog –was rescued from South Korea, and made his way to his new Vancouver Island home via a 16 1/2-hour flight.

Resembling a fox, the nine-yearold bundle of love enjoys walks by the beach (but not the water), chasing pine cones and treats of yummy candied salmon.

Who’s your four-legged best friend? Cat, dog, rabbit? We’d love to meet them! Send along a photo and a few words about what makes your furry friend part of the family to Friends & Family editor Jennifer Blyth at jennifer.blyth@blackpress.ca

Country Grocer salutes Island Good Days!

Join Country Grocer in celebration of Island Good Days, June 23 to 25 at the Bowen Road and Cobble Hill locations.

Highlighting the bounty available from right here on Vancouver Island, the celebration features growers, farmers, producers and others producing food for your table.

In addition to a variety of vendors onsite, the BC Chicken Growers will have their Poultry In Motion educational mini barn to explore. Watch social media for updates!

Team

Welcome to the team

Meet Country Grocer’s Duncan manager Keith Woiden and assistant manager Marshal Dillabough

BY JENNIFER BLYTH

Few people likely know the Duncan Country Grocer store better than Keith Woiden. Not only has the store manager overseen operations for the last three years, he was actually brought in to oversee the store’s opening when 49th Parallel first welcomed shoppers in 2020.

Today, Keith is thrilled to join the Country Grocer team, with assistant manager Marshal Dillabough by his side.

Boasting 32 years in the grocery business, Keith got his first taste of working with an independent grocer as a high school student in the Comox Valley, before making his career as a grocer.

“One of the things I love about the businesses – and something that hasn’t changed in 32 years – is interacting with the customers on the floor and helping them find what they need,” Keith says.

As a student, he’d considered becoming a teacher, but as often happens, life had other plans for Keith. The fact that he still gets to work with young people every day and help them along their career paths is tremendously rewarding, he says.

As the store transitions from 49th Parallel to Country Grocer, the fit couldn’t be better, he adds.

“I started in the grocery industry by working for an independent and when I got back to working with 49th Parallel, I realized everything I loved about it. Hearing we were going to be purchased by the Country Grocer family group, I couldn’t be happier,” Keith says. “I only see good things on the horizon.”

With Keith’s former assistant manager moving closer to home at the Esquimalt store, he’s been happy to introduce new assistant store manager Marshal to the local team.

“We’re very like-minded in our approach to the business,” says Keith, who when not assisting customers is often spending family time with his wife and two daughters, one a Highland dancer and the other an equestrian.

Already familiar to many Country Grocer shoppers, Marshal was previously assistant manager at the Cobble Hill store, and he’s thrilled to help Duncan’s staff and customers transition to the Country Grocer family.

(And as a first-time dad to a three-month-old daughter, he’s also appreciating the shorter commute!)

Like Keith, Marshal started his grocery career as a teen. “It was my first job and I’ve never left,” he says with a laugh.

The “people” aspect of the grocery industry also resonates with Marshal. “I love interacting with customers and the community and really enjoy working with the team here,” he says.

As someone who’s worked in many different departments, Marshal is happy to jump in where needed, from setting up eye-catching displays to helping out on the floor.

“The community has been fantastic here and I’m excited to share with them what we do at Country Grocer. We really do care about how our stores look, our customer service levels and our communities – and we have some great deals!.

Country Grocer’s Duncan manager Keith Woiden and assistant manager Marshal Dillabough

Local Events

ESQUIMALT & VICTORIA

June 19 to 24 – Sculpture Splash! Sandcastle Edition, Esquimalt Sculptor Fred Dobbs and crew will create a sand sculpture “Mad Hatter’s Tea Party”in Esquimalt Gorge Park. Info: esquimalt.ca

July 8 – Saanich Strawberry Festival, 11am to 3pm at Beaver Lake Regional Park with family fun, entertainment and of course, strawberries and ice cream! Info: saanich.ca

July 14 to 16 – TCAC Chalk Party

Professional chalk artists create artworks around Esquimalt Town Square. Info: esquimalt.ca

Aug. 12 & 13 – Pet A Palooza –The Day of the Dog. Fun and games for pets and their people, at Bullen Park. Info: petapaloozawest.com

CHEMAINUS

July 8 & 9 – Chemainus Valley Blues Festival at Waterwheel Park. Info: cvcas.ca

DUNCAN

July 15 – Downtown Duncan Day

A full-on fun event for the whole family, 10am to 3pm in Station Street Park. Info: downtownduncan.ca

LAKE COWICHAN & AREA

June 30 to July 2 – Laketown Shakedown, a three-day, all-ages music festival set on the expansive Laketown Ranch in Lake Cowichan. Info: laketownshakedown.com

July 15 – Honeymoon Bay Day, Pancake breakfast, parade, music, kids’ games, crafts, concession and more! Info: cvrd.ca

Aug. 12 –Youbou Regatta, a day-full of family fun, with a parade, swimming races, barbecue and more. Info: youbouyca.com

LADYSMITH

July 9 – Brits on the Beach 2023 A favourite for car buffs! Old English Car Club event at Ladysmith’s Transfer Beach. Info: oecc.ca

Aug. 26 & 27 – Arts on the Avenue Festival, featuring a Saturday night Art Jam & Sunday Arts on the Avenue Market, on First Avenue from Warren Street to Buller Street. Info: artsontheavenue.ca

Vancouver Island Exhibition is at Beban Park Aug. 25 to 27

JENNIFER BLYTH PHOTO

NANAIMO

July 21 to 23 – Bathtub Weekend, featuring World Championship Bathtub Race and Nanaimo Marine Festival at Maffeo Sutton Park. Info: bathtubbing.com

Aug. 10 to 20 – Nanaimo Fringe Festival Theatre festival in Downtown Nanaimo, featuring local, national and international talent. Info: nanaimofringe.com

Aug. 25 to 27 – Vancouver Island Exhibition (VIEX) Celebrating the best in agriculture, local food and entertainment at Beban Park. Info: viex.ca

SALT SPRING

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

Above: Join the fun of Honeymoon Bay Day, July 15.

Left: Take in the Salt Spring Apple Festival, Oct. 1.

BLACK PRESS FILE PHOTO

OUR GROCERY CHAIN GREW BY FOUR!

I s l an d L i fe j ust g ot S w eeter ! with Country Grocer’s acquisition of four stores from 49th Parallel, located in Duncan, Chemainus, Ladysmith and Cedar.

Celebrating over three decades on Vancouver Island and Salt Spring Island, family-owned and operated grocer with 11 locations to serve you!

Country Grocer has earned a reputation as a truly local company with a deep commitment to our local communities and to the Island’s farmers, growers and producers.

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We support over 100 Island farmers, producers and suppliers.

ISLAND OWNED AND OPERATED SINCE 1984

Duncan Chemainus Ladysmith Cedar