Country Grocer Winter Edition Friends & Family

IN THIS ISSUE

As we head into winter, we want to thank everyone for supporting us during our 38th anniversary celebration.

We hope you enjoyed it as much as we did and congratulations to all the winners!

CAVIN, DIRECTOR COUNTRY GROCER

This promotion wouldn’t be possible without the support of our amazing suppliers so thank you!

The holiday season also brings our annual campaign for the Help Fill A Dream Foundation, supporting the families of Island children facing life-threatening illnesses. Again, we thank our campaign partners and you for your ongoing generosity.

We are also wrapping up our first season with Chef Heidi (our fourth season overall) and Cookin’ on the Coast with CHEK TV. We loved the show this season with Chef Heidi’s valuable cooking tips, visits with some of our Island suppliers and beverage pairings from Liquor Plus. We’ll start filming next season this coming spring.

I want to wish you the best over the holiday season and hope you get to spend it with family and friends.

RECIPES – PAGE 14 Butternut Squash Salad with Smoky Maple Dressing Pork Chops with Rich Mushroom Gravy Mint Chocolate Butter Crisps

ON THE COVER

Country Grocer Meat Operations Manager Dave Hubscher

Editor Jennifer Blyth jennifer.blyth@blackpress.ca

Group Publisher Michelle Cabana michelle.cabana@blackpress.ca

Advertising Sales

Hanna Bouchard Randi Page Katharine Brynjolfson Glen Butcher Production Kelsey Boorman Circulation 250-480-3285

818 Broughton St. Victoria, BC V8W 1E4 blackpress.ca

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

PETER

Get more for your grocery shopping dollars

BY JENNIFER BLYTH

As the inflation drives the cost of food and other products up, or issues like flooding, fires or supply chain issues make items difficult to find, we’re paying more attention to making our shopping dollars go further.

Whether it’s stocking up when items are on sale, shopping – and cooking – seasonally, or growing more of our own food, there are many opportunities to save on our grocery budget.

For many of us, it may start with being conscious of what, why and how much food we’re throwing away.

In 2022, research by the National Zero Waste Council found that 63 per cent of the food Canadians throw away could have been eaten.

While all types of food are wasted, the most prominently wasted foods in order by weight are vegetables, fruit, leftovers, bread and bakery items, and dairy and eggs.

In Greater Victoria alone, the Capital Regional District estimates that more than 18,000 tonnes of food waste from the region is sent to composting facilities each year. The CRD’s 2016 Solid Waste Stream Composition Study found that avoidable food waste such as wilted lettuce, stale bread and meat leftovers make up about 10 per cent of the overall waste going to Hartland Landfill.

Of course, this waste has an environmental cost, both in the resources used to produce the food and the cost of getting rid of it, but there’s also a significant financial cost.

“For the average Canadian household that amounts to 140 kilograms of wasted food per year – at a cost of more than $1,300!” notes the website lovefoodhatewaste.ca

Missing an ingredient for your recipe?

A quick Google search will likely find you a suitable alternative – often something you already have on hand!

As a solution, Love Food Hate Waste, an initiative from the Vancouver-based National Zero Waste Council, offers some practical solutions. It starts with having a plan.

Meal planning doesn’t need to be difficult or time-consuming. Start with your favourite meals that you tend to have in regular rotation and then add in something new here and there.

You can also check the refrigerator and pantry to see what needs to be used up, then think of a meal to make with those items.

If you’re a once-a-week shopper, aim to use those things that go off quicker, first – fruit like raspberries or bananas, for example, will fade sooner that apples and oranges. Even some leafy greens, like kale and chard, will stay fresh longer than others. Learn how best to store specific foods to increase their longevity.

Can you turn one meal into two? Grilled chicken for one meal can quickly become a protein for a lunchtime salad or burrito later on in the week. However, if you’re not a fan of leftovers, either scale down the amount you make or freeze it to enjoy later.

If you often find yourself making too much pasta or rice, or you’re hosting a larger event, like a Christmas or Easter dinner, try an online portion planner.

Work with what’s fresh, in season and on sale

In addition to not wasting money by throwing away uneaten food, it pays to source ingredients when they’re most affordable.

Those wild-growing blackberries can quickly – and easily – yield jam for the year (not to mention a great gift idea that will be appreciated in the depths of winter!). And even the most novice gardener will find herbs like chives, rosemary and thyme an easy option that can be grown in the ground or in pots.

You know you’ll find great deals on apples and root vegetables in

Children are often more likely to enjoy food they helped prepare – and not only when it comes to cookies! Involve your kids in both choosing foods and cooking. If you have a food garden, let them choose some seeds and plants to grow, and have them help.

the fall, for example, so stock up at the grocery store, then freeze or can to use later in the year when prices are higher.

Speaking of veggies, don’t throw out those tops and trimmings – make your own stock for a richly flavoured essential, rather than buying pre-made varieties.

As an added benefit, at stores like Country Grocer, which works to support local growers and producers, those seasonal staples are often coming from right here on the Island, making for a fresher product with lower transportation costs.

Of course, produce isn’t the only thing that’s seasonal. While some fresh seafood is available year-round, salmon, halibut and other fish are available fresh for a specific time.

At Country Grocer, other proteins, like chicken, beef and pork, tend to be featured on rotation, which you can track in the weekly flyer, says Dave Hubscher, Meat Operations Manager.

“One way to keep your food dollar in line is to shop the specials. If ground beef is on sale for example, buy enough for the month, if you have extra freezer space. It can be a big one-time hit, but you’ll save in the long run,” Dave says. “Generally our ads cycle through every

four to five weeks, so a little forward planning will go a long way.”

By working with both Mainland and Island producers, Dave and the Country Grocer team are also able to keep the price of smaller, Island producers in line with their larger counterparts, he notes, so that buying local meat doesn’t

necessarily need to cost families more.

The one segment people may notice an added challenge with this winter is turkey, hit hard last winter with flooding and now with the avian flu. The sector will likely take some time to rebound, Dave says.

By working with both larger and smaller farmers, Country Grocer strives to keep prices of Island-raised products in line with those of larger producers, says Dave Hubscher, Meat Operations Manager.

Sustainable seafood, caught close to home

Just as community-supported agriculture has increased access to local, farm-fresh produce and products, one local fishing family has transformed the way we can access seafood.

And they’re doing it with an eye to sustainability, accountability and providing a living wage.

In a world where corporate fishing fleets fuel much of the harvest ing, then transport their catch across the globe for processing and distribution, Skipper Otto Community Supported Fishery is focused on small-scale, sustainable and local fishing.

Founded by Sonia and Shaun Strobel as a way to help Shaun’s dad, Otto, find a market for his catch, a growing interest from both customers and fishers led them to expand the concept.

Members pay up front for their share of the catch, then order what they like online and pick it up at a convenient community partner location, including most Country Grocer stores (all except Lake Cowichan).

Their direct supply chain – instead of the complex, industrial system – also makes plenty of room for a fair price for both harvesters and for consumers.

With transparency around what their fishing families are catching, where and how, Skipper Otto is keeping independent small-scale fishing alive in coastal and Indigenous communities, protecting valuable ocean resources, and ensuring consumers have direct access to wild, sustainable, traceable seafood.

“This year we’ve really increased the number of Vancouver Island-based Indigenous families fishing for Fisher Otto, including many women,” Sonia says.

Currently boasting about 8,300 members, Skipper Otto’s product line-up has also grown. In addition to fresh-caught, flash-frozen fish, you’ll now find a variety of shellfish, including frozen wild scallops, Sonia notes.

With their focus on sustainability, what’s featured will vary according to what’s in abundance in a given season. While sockeye runs had been lower in previous years, they were plentiful this year. “It’s an opportunity for people to eat in a way that’s sustainable,” Sonia says.

Here's how it works:

1 Members sign up and pay before the fishing season starts to secure a share of the catch and support small-scale fishing families.

2 Skipper Otto's independent fishing families hit the seas knowing they have a guaranteed market for their catch, and are fully supported by fair, living wages.

3 Members take their pick of the catch by placing an order online, then pick up their order from a community partner location, including Country Grocer.

Learn more at SkipperOtto.com

Willard, Natasha and Mercedes Marshall, one of Skipper Otto‘s Tseshaht fishing families. Based out of Port Alberni, they catch sockeye and chinook salmon.

The Strobel

Grilled

Wondering what do with all that fresh-caught salmon? Skipper Otto shares this delicious pasta recipe from Steve W., a head cook at Fat Wally’s Firehouse BBQ in Vancouver.

INGREDIENTS

Salmon – 225 grams/8 oz coho salmon

** Tip: Any Skipper Otto salmon would work here

1 tsp sea salt

1⁄2 tsp ground black pepper

1⁄4 tsp smoked paprika

1⁄4 tsp garlic powder

1⁄4 tsp cayenne pepper

PASTA

225 grams/8 oz dry fettuccine

250 ml/8 oz heavy cream

40 grams/1.5 oz grated Parmesan cheese

2 Tbsp butter

2 garlic cloves, minced

1 tsp lemon zest

150 grams/5 oz frozen spinach, thawed and drained

2 Tbsp capers

Salt and pepper

METHOD

Mix the salmon spices together and sprinkle over the salmon. Grill or pan fry, on a medium-high heat until cooked through, flipping once – about 8 to 10 minutes.

Melt the butter and saute garlic for 1 minute over medium low heat.

Then add the cream, Parmesan and lemon zest. Cook for about 15 minutes until cheese is melted and the sauce thickens. Adjust seasoning to taste Cook pasta according to instructions.

Drain pasta and toss with the sauce. Break the salmon up into chunks and add to the pasta. Add the spinach and capers and add some freshly grated parmesan.

Find more delicious seafood recipes at skipperotto.com

Go green with ‘eco gifts’ At

birthdays ...or just because!

As I write this, I can’t believe we’re heading in to the holi day season already! It doesn’t seem that long ago that I was planning my fall planters/hanging baskets and deciding which bulbs to plant. Now the planters/hanging baskets are being filled with winter-hardy plants such as Wilma’s Goldcrest cypress for that amazing chartreuse colour and Gaultheria, loaded with red berries.

For those who caught my Fall article, I am pleased to announce that I did end up planting over 100 Menton Tulip bulbs in my perennial garden. I decided on all pink for max imum effect and scattered them in drifts of six. I used a drill end auger for the very first time and let me tell you, it was a game changer! So much easier, I highly recommend it, a perfect addition to your holiday wish list.

Focusing now on the holidays ahead, I’d like to share with you some fantastic gift-giving ideas for a “greener” Christmas ... and some for any time you have a gift-giving occasion!

Our popular 6.5” Poinsettias are grown right here on Vancouver Island. For a plant that originates in Mexico, you can’t get much more local than that and how awesome is it to be able to say that by choosing an Island-grown poinset tia, you’re reducing a carbon footprint.

Bunches of alpine huck, evergreens, holly and wreaths are perfect for creating festive displays while decorating with the environment in mind. When the holidays are over, everything is compostable and you don’t have to worry about finding space in your home or garage to store things away in plastic

Another wonderful possibility is our Country Grocer gift baskets. Who couldn’t use the gift of food? These are put together by our talented floral team with non-perishable items ready to go for quick purchase or you can pre-order to include perishable add-ons such as seasonal fruit.

Happy Holidays!

MEET THE

Team

Justin Sawden: Lake Cowichan’s new assistant store manager

BY JENNIFER BLYTH

A familiar face at Lake Cowichan Country Grocer is sporting a new title! After eight years at the store, Justin Sawden recently became the assistant manager, supporting store manager Jenn Pollner.

Of course, when you can say that going to work is also fun, it’s not really like work at all!

Justin’s new role is backed by many years in the grocery industry, reaching all the way back to 2004, when he began his career as a grocery clerk.

“I love going to work – it’s a lot of fun!” says Justin, who appreciated his co-workers and the customers, who he sees regularly at this community grocery

Pets

Part of the Family

Meet Charlie, aka ‘Charlie Horse’

Living his best life in Cobble Hill, in the Cowichan Valley, Charlie is a 12-year-old chestnut who’s made his home with Allison Hubscher for seven years.

Boasting a big personality and a just-right amount of sauciness, carrots and apples are favourite treats, but even they aren’t always enough to coax the handsome horse to stop

store, at the heart of the lake-side town.

“There are a lot of regulars, and I enjoy getting to know them,” he says.

While his new position involves “a lot more paperwork,” he says with a laugh, you’ll still see Justin out and about on the grocery store floor, assisting staff and shoppers, or building displays showcasing seasonal highlights or the latest specials.

He also appreciates the locally grown approach of Country Grocer, celebrating 38 years as a family-run, Vancouver Island-owned-and-operated company.

“They definitely make you feel like family here. It’s been amazing working

for them,” Justin says, thanking his wife, Teresa, for encouraging him to join the team.

When not work, you’ll often find Justin and Teresa, with kids Matthew, 9, and Paige, 5, enjoying the outdoors and exploring the Cowichan Valley.

Tidbits

Royal Oak team member earns CFIG scholarship

A member at Country Grocer’s Royal Oak grocery store team is the winner of a regional scholarship from the Canadian Federation of Independent Grocers.

Country Grocer is a member of CFIG, a non-profit trade association supporting more than 6,900 independent grocery retailers across Canada.

long for a photo. We’re happy he obliged, however briefly!

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

Each year, the organization supports the academic pursuits of students in need of financial support by awarding one national scholarship and several regional scholarships.

This year, Erin Slater, a Front End Supervisor at Royal Oak, was selected as a Regional Western High School winner to continue her academic pursuits.

Congratulations, Erin!

Justin Sawden, Assistant Manager of Country Grocer’s Lake Cowichan store

‘Together, we can make Dreams come true’

BY JENNIFER BLYTH

Since 1986, Help Fill A Dream has supported nearly 4,000 local children with life-threatening or critical conditions.

And thanks to generous donors and community partners, they’ve never had to say no to filling a Dream or providing support to an eligible child, says Craig Smith, Executive Director of Help Fill A Dream.

But things are a little different this year, perhaps reflecting the challenging few years we’ve all shared, and ongoing difficulties for many families.

For the first time, half of the children highlighted in this year’s holiday campaign have requested not traditional Dreams – like trips to Disneyland or other experiences – but support for health needs, ranging from diabetes supplies to a specialized wheelchair. One child simply wanted his medication costs covered for his family.

“We are very fortunate to live in a country that has a healthcare system, but there are gaps and the cost of filling those gaps is increasing,” Craig says.

With its roots reaching back to a single act – a BC Transit driver filling the Dream of one terminally ill little girl he met on his bus route – today Help Fill A Dream has become a lifeline for families from Vancouver Island and the Gulf Islands, often coming into their lives when things are at their worst.

Every family is different, so where one may need a tank of gas to get to a medical appointment, another may need a ramp installed at home. That is as important at that moment as a trip would be.”

In addition to making Dreams come true, the non-profit offers families hope by providing financial assistance with travel costs associated with health care, medical or therapeutic equipment to address special needs, and therapeutic resources – supporting families so they can focus on the health, care and recovery of their child.

While the last few years have been difficult for everyone, they’ve been even more challenging for families with children facing critical illnesses, whether from isolation or the increased risk due to compromised immune systems, for example.

“Life is tough for so many of our families in so many ways,” Craig says. “We’ve seen increases in the number of requests and without us being there to fill the gap, it just adds to the stress on everyone.”

Help Fill A Dream support is uniquely tailored to each child based on their immediate needs – and hopefully a Dream, when they are ready.

“Each and every family is different, so where one may need a tank of gas to get to medical appointments, another may need a ramp installed at home,” Craig points out. “That is as important at that moment as a trip would be.”

Non-profits like Help Fill A Dream have also faced challenges, as many regular fundraisers were paused and increasing costs put pressure on both resources and donors.

“It’s not a good situation out there right now and after recovering from two tough years from a donation perspective, we’re going back to the very basics in making things livable for families.”

The annual fundraiser with Country Grocer – including suppliers, team members and customers – is a big part of that.

“Over the last 11 years, our friends at Country Grocer have raised over $160,000. We are hoping to add another $25,000 to that total this year,” Craig says.

“Every dollar raised makes a difference and together we can make Dreams come true.”

For Teresa, 3, who lives with Rett Syndrome, a rare neurological disorder, her Dream is for a Torii Dynavox Eye Gaze System, to help her communicate more easily.

The Dream for Austin, 17, who lives with Type 1 Diabetes, is help with his diabetic supplies.

Pie for dinner

Perfect for cool winter nights are hearty savoury pies from Simons, crafted in Richmond, BC, and found in your Country Grocer deli. Available in both 5” and 8” pies, savour light pastry around delicious fillings, including Steak and Guinness, London Pub Pie, Steak and Onion, Chicken and Vegetable and more.

The perfect paring

If you’re a cheese fan, chances are you like bacon. And if you love bacon, you likely also enjoy cheese. With this in mind, the team at Armstrong naturally thought, why not bring the two together?! Mmmm...Bacon is a new variety of Armstrong’s shredded farmers and mozzarella cheese, made with – you guessed it – real cooked bacon!

Ice cream, please!

Crave your favourite doughnut AND ice cream? Dip into Tim Hortons Ice Cream, in the freezer section of your Country Grocer in such flavours as Salted Caramel, Birthday Cake and yes, Apple Fritter!

And for a lactose-free option, check out Coconut Bliss, in such delectible flavours as Chocolate Hazelnut Decadence and Mint Chip Galactica.

Kirk’s Sparkling Kefir

BC-brewed Kirk’s Sparkling Kefir offers a yummy way to support your gut health with probiotics. This dairy-free option also includes less sugar than Kambucha, making it a great choice for those watching their dairy and sugar intake!

Meet the kalette

A little bit kale, a little bit Brussels sprout... meet your new vegetable passion: the kalette! High in nutrients and boasting a sweet, nutty flavour, enjoy these delicious veggie bites raw, roasted, sautéed or grilled.

Mint Chocolate Butter Crisps

Makes 3 to 4 dozen cookies

Heavenly, melt-in-your-mouth butter cookies with a refreshing hit of mint-chocolate, these are my single “must-make” cookie every holiday season.

INGREDIENTS

315 g (2¼ cups) all-purpose flour, measured by the dip-and-sweep method if using cups

2.5 ml (½ tsp) fine sea salt

284 g (1¼ cups) unsalted butter, at room temperature

160 g (1 cup) icing sugar, plus more for pressing the cookies

10 ml (2 tsp) vanilla extract

200 g (1½ cups chopped) mint-flavoured dark chocolate (I use Lindt Excellence Mint chocolate bars)

METHOD

Preheat oven to 325°F.

Chop the mint chocolate into small pieces and set aside. Whisk together the flour and salt. In a separate bowl,

Butternut Squ with Smoky

Maple Dr

Serves 4 as a side dish

In the dead of winter, this salad will brighten both the table and the palate with its mix of colours, textures and flavours. The dressing keeps for several weeks in the fridge.

DRESSING

30 ml (2 Tb) balsamic vinegar

30 ml (2 Tb) apple cider vinegar

60 ml (1/4 cup) maple syrup

1 clove garlic, minced or pressed

5 ml (1 tsp) Dijon mustard

5 ml (1 tsp) smoked paprika

2.5 ml (1/2 tsp) salt

2.5 ml (1/2 tsp) freshly ground pepper

120 ml (1/2 cup) vegetable oil 60 ml (1/4 cup) extra-virgin olive oil

750 ml (3 cups) peeled, small diced butternut squash

1.5 litres (6 cups) salad greens or mixed lettuce

1 shallot, sliced very thin (or ¼ red onion)

½ cup dried cranberries (or other dried fruit of choice)

½ cup toasted chopped pecans or pumpkin seeds

½ cup to 1 cup pomegranate seeds OR chopped apple

Preheat oven to 375°F. Line a baking tray with parchment. Combine diced squash in a bowl with a bit of salt and oil (enough to coat but not drench the squash). Spread in an even layer on parchment and roast in the oven about 25 to 30 minutes, until fork-tender. Remove from oven and allow to cool. Meanwhile, prepare remaining salad components – wash the greens, make the dressing, toast the nuts, etc.

Make the dressing: In a medium bowl, whisk together vinegars, maple syrup, garlic, mustard, smoked paprika, salt and pepper. Slowly pour in the oils, whisking all the while, until the dressing is thoroughly blended. Alternatively, combine all ingredients in a small mason jar, screw on the lid and shake until well mixed. Set aside.

When everything is ready, arrange the salad on 4 plates, placing 1-1/2 cups lettuce, approx. ½ cup cooked squash, ¼ of the sliced shallot, and 2 Tb each of dried cranberries, toasted nuts, and pomegranate or apple, on each of the 4 plates. Drizzle each plate generously with dressing and serve.

you can arrange the plates ahead of time and keep them covered. Add dressing just before serving.

This weeknight meal has a rich, restaurant-style flavour way beyond its effort level. Serve these delicious chops with gravy on a bed of mashed potatoes or rice.

PORK CHOPS

4 boneless pork loin chops, about 1-inch thick each 2 tsp vegetable oil Salt and pepper

MUSHROOM GRAVY

454 g (1 lb) brown mushrooms, sliced 45 ml (3 Tb) butter

120 ml (1/2 cup) finely diced shallot OR red onion

3 cloves garlic, minced 10 ml (2 tsp) fresh thyme leaves, divided 80 ml (1/3 cup) dry sherry

250 ml (1 cup) chicken broth

120 ml (1/2 cup) whipping cream salt and pepper minced fresh parsley, for garnish

METHOD

Pat the pork chops dry and sprinkle one side liberally with salt & pepper. Heat a heavy skillet over medium-high heat. Add a little oil, then the pork chops salt-&-pepper-side down, without crowding the pan (you may need to add them in two batches of two chops). Sprinkle the top side of the chops with salt and pepper.

Cook without moving the pork chops, about 1 to 2 minutes, until browned. Use tongs or a flipper to flip the chops and brown the other side. The chops will still be raw in the middle – the browning is for colour and flavour.

Remove to a plate; repeat with remaining chop, if necessary.

Meanwhile, heat a second large skillet on another burner. Add butter and heat until melted and sizzling. Add diced shallots and sauté for 2 to 3 minutes, until soft. Add garlic and 1-1/2 tsp of thyme leaves, sautéing until fragrant, about 20 seconds. Immediately add the mushrooms, salt & pepper. Cook and stir until mushrooms give off their juice and are starting to brown in spots. Add the sherry, stirring well. Cook for about 30 seconds, then add the chicken stock.

The chops should be browned and ready. Add chops to the skillet with the mushroom gravy, nestling them in and spooning gravy over. Bring to a simmer, reduce heat to a low simmer, cover and cook gently for about 10 minutes, until chops are cooked through (160°F internal temperature). Remove lid, add cream and remaining thyme. Stir well to combine. Taste for salt and serve immediately, sprinkled with fresh parsley.

‘Tis the Season

Dark and stormy outside, warm and cozy inside...I don’t mind the first dark months of the fall when I have so much festive action to look forward to. An evening spent baking, my house decorated with fairy lights and candles, or a family dinner of comfort foods. Things like these bring me joy in the winter months.

As such, I have chosen to highlight a mix of festive dishes in the recipes for this issue: the comfort-food classic of pork chops and mushroom gravy; a delicious seasonal baking project with mint-chocolate butter crisps; and an interesting winter squash salad to bring brightness and variety to the winter table.

“

I spend more of my time baking than at anything else kitchen-related over the holiday season. Baking is always a slow-down weekend project for me, something I do when I have time and space to really enjoy the process. It’s a practice both meditative and indulgent, no matter the time of year, but I love it most in the lead up to the holidays. A baking project will brighten my day, filling it with familiar sweet smells and warm family memories.

A baking project

day, filling

with familiar sweet smells and warm family memories. ”

carry these traditions on themselves? Time will tell, but I’ve had a lot of fun in the meantime.

Given enough time, I will make more cookies, bars, cakes and sweet holiday breads than my family can ever eat! But that means I can give some away to friends and family.

I have a few other holiday cooking projects that I love to take on (homemade pierogi, for one) but baking is the star at this time of year.

There’s one baking project I have yet to take on – a gingerbread house from scratch! I leave that to my mother, the true master of this craft. She bakes and trims the pieces every year and we help her assemble and decorate in a December weekend gathering, one of the highlights of our holiday celebrations.

I hope that my holiday kitchen is building comforting memories for my children. Will they remember our big homemade pierogi feasts and my German spice cookies? Will they

The new season of Cookin’ on the Coast (my first season as host!) has been airing every Saturday on CHEK TV and on their streaming app, CHEK+. It has been both a nerve-wracking and rewarding experience, seeing myself on the screen! I think the show displays my teaching style quite well, and I look forward to improving upon it for next season. Because, yes, I have been renewed for a second season, and I am very excited! I get to show you more delicious recipes, kitchen tips, cooking techniques and local producers!

We will continue with the one-minute clips, highlighting a cooking tip, all over social media. And continue with behind-thescenes photos and footage. I hope you find something to inspire you in the kitchen this winter. Remember: the more you learn, the better your food tastes!

will brighten my

it

Tahini Swirl Brownies & Moroccan Squash. Recipes by Chef Heidi.

Tips to combat cold and flu season

Winter is in the air and we’re already starting to notice more people becoming sick. A commonly asked question this time of year in our Nutrition department is “what can I do and/ or take to support my immune system?” These people choose to take the proactive approach and do what they can to help reduce their chances and likelihood of getting sick during the winter months.

On the other hand, others may think “I’m going to get it anyway so why bother attempt ing to do anything about it.” This is a reactive approach and may actually increase the likelihood of getting sick.

In the reactive approach, important daily tasks such as getting enough sleep, eating well, practicing proper hand washing and personal hygiene may sometimes be missed or ignored. Supporting the immune system with good hygiene practices can go a long way to help avoid contracting a cold or flu, and if you do come down with it, possibly reducing its effects and symptoms.

1 LIFESTYLE

I recommend sanitizing your hands after handling shopping carts or using public washrooms. This is a simple yet effective way that may reduce the chances of collecting unwanted bacteria and viruses.

Getting plenty of sleep is important to a healthy immune system. During sleep the body produces proteins called cytokines that your immune system requires to fight infections. Aim for at least eight hours to ensure your body is producing enough cytokines.

If you’ve had a long day, a good practice before bed is to have an Epsom salt bath with either lavender or eucalyptus oil added. Lavender and Epsom salt can promote relaxation while eucalyptus is nice if you’re starting to feel sick.

If I’m at work and I start to feel the beginning stages of a cold I will often inhale Marseille’s Thieves oil balm. This may help to clear phlegm and congested airways.

2 DIETARY

My favourite herb to incorporate into my food during the winter is garlic. Garlic is a winter favourite as it has anti-viral and antimicrobial properties. It’s worth noting that these properties are the strongest when raw so it’s best to add once food is cooked.

I also enjoy consuming raw red/yellow bell peppers and kiwi regularly during the winter months. These are packed full of vitamin C and have 50 per cent more vitamin C than oranges!

3 SUPPLEMENTS

My favourite supplements to take during the winter to support immune health are Vitamin C, Vitamin D and Zinc Bisglysinate. For optimized absorption, Canprev Liposomal C is an excellent choice! My favourite Vitamin D option is Prairie Naturals 2500IU.

Although I do sometimes get sick, I’m thankful that it’s usually only for a short while. As soon as I feel the first sign of a sniffle or a scratchy throat, I like to take the proactive approach and take further measures. I always keep a bottle of A Vogel Throat spray on hand to take at the first sign of any symptom.

For lingering and stubborn colds, I will also take Joy of The Mountain oregano oil. If you find that the oil is too strong to take by itself you can try adding a few drops to homemade orange juice or go for the capsules instead. This is my favourite choice as it’s wild, full spectrum, and contains all of the original compounds naturally present in the plant, including carvacrol, thymol, terpenes, flavonoids, rosmarinic acid, vitamins, and minerals. It’s worth noting that if you’re taking probiotics, they should be taken three hours before or after oregano oil.

If you have any questions about strengthening your immune system, please feel free to drop by one of our nutrition departments and our staff would more than happy to help!

Jonathan Graham is the Nutrition Manager at Chase River Country Grocer

Local Events

ESQUIMALT & VICTORIA

To Jan. 2 – 14th annual Gingerbread Showcase at Parkside Hotel & Spa, 100% of donations to the Gingerbread Showcase will help Habitat Victoria support affordable homeownership in Victoria.

Info: habitatvictoria.com

Jan. 7 & 8 – Tree chipping from 10am to 4pm at Archie Browning Sports Centre, by donation to Compassionate Resources Warehouse’s youth programs. Info: esquimalt.ca

Jan. 20 to Feb. 5 – Dine Around & Stay

In Town Victoria with 50+ restaurants offering set three-course menus at deliciously low prices, plus special accommodations offers. Info: tourismvictoria.com/dine-around

Jan. 29 – Chinese New Years Celebrations. Celebrate the Year of the Rabbit in Canada’s oldest Chinatown with a Lion Dance Parade, Kung Fu demonstrations and more, noon to 3:30pm.

Info: hungfut.ca/news-events

April – Esquimalt 5K, welcoming participants of all levels for a walk/run, healthy living marketplace, refreshments, family activities and more at Archie Browning Sports Centre. Info: esquimalt.ca

COWICHAN VALLEY

To Dec. 23 – The Christmas Express travels through thousands of twinkling

lights adorning the 100-acre enchanted woods of the BC Forest Discovery Centre. Info: bcforestdiscoverycentre.com

To Jan. 10 – Enjoy thousands of twinkling lights of the Ladysmith Holiday Light-up. Info: ladysmithfol.com

Dec. 31 – New Year’s Eve Family Celebration, a free celebration with lots of activities, including 3 skate sessions, 3 to 8pm at Cowichan Community Centre. Pre-registration required. Info: cvrd.ca/2132/Special-Events

Feb. 4 – Volunteer Fair. Learn how you can get more involved as a volunteer, 10am to 1pm at the Shawnigan lake Community Centre. Info: cvrd.bc.ca

March 30 – Bee Friendly. Learn about the wild bees and how we can create and preserve habitat for them, 6:30 to 8:30pm at Cowichan Community Centre. Info: cvrd.bc.ca

April 1 – Community Garage Sale, Shawnigan Lake Community Centre. Info: cvrd.bc.ca

LAKE COWICHAN & AREA

Dec. 23 – Winter Wonderland at Cowichan Lake Sports Arena, 3 to 5pm and 6 to 8pm. Info: cvrd.ca/3477/Events

NANAIMO

Jan. 1 – Activate 2023, noon to 5pm at Beban Park. Start 2023 off “actively” with a variety of activities for the whole family. Tickets: $10/person or $35/5, available at the door or in advance at Beban Park. Info: nanaimo.ca or 250-756-5200

Through Spring – The Nanaimo Clippers take to the ice at Frank Crane Arena for some hard-hitting hockey action!

Info: nanaimoclippers.com

7 Community Locations

LAKE COWICHAN

83 Lake Cowichan Rd. 250-749-6335

7am to 9pm

7 days per week

BOWEN ROAD (NANAIMO)

1800 Dufferin Cresc. 250-591-5525

7am to 10pm

7 days per week

ROYAL OAK (VICTORIA)

4420 West Saanich Rd. 250-708-3919

7am to 10pm 7 days per week

COBBLE HILL

1400 Cowichan Bay Rd. 250-743-5639

7am to 10pm

7 days per week

CHASE RIVER (NANAIMO)

82 Twelfth St. 250-753-7545

7am to 10pm

7 days per week

SALT SPRING ISLAND

374 Lower Ganges Rd. 250-537-4144

7am to 9pm

7 days per week

ESQUIMALT (VICTORIA)

1153 Esquimalt Rd. 250-382-5515

7am to 10pm 7 days per week

Bee Friendly is at Cowichan Community Centre March 30

Shining a light on women’s heart health

attack in women?

While often thought of as a men’s disease, heart disease and stroke are the No. 1 cause of premature death in women and nearly 9 in 10 women in Canada have at least one risk factor for heart disease and stroke.

It’s with that in mind that this February, Country Grocer is joining the Canadian Heart and Stroke Foundation in shining a light on women’s heart health.

Why? Heart attacks are often deadlier for women, yet half of women who experience heart attack symptoms have them go unrecognized. Not all women will experience the “Hollywood heart attack,” with its characteristic chest-clutching pain, and in fact, many of their symptoms can be quite different from those experienced by men.

Heart Attack Symptoms In Women May Include:

• Chest discomfort (pressure, squeezing, fullness or pain, burning or heaviness)

• Sweating

• Upper body discomfort (neck, jaw, shoulders, arms or back)

• Nausea

• Shortness of breath

• Light-headedness

Women also have unique risk factors for heart disease and stroke, including hormonal changes involved in menstruation and menopause, use of oral contraceptives and hormone replacement therapy, and pregnancy.

Despite this, two-thirds of clinical research is focused on men, and, given medical advances always start with research, women are at a disadvantage.

The Heart & Stroke Foundation is working to remove these barriers and knowledge gaps to understanding women’s unique risks and ensuring a sex and gender lens is integrated into heart and brain research.

Recent funding has led to a significant research, and the creation of The Women’s Research Network, composed of 200 leaders committed to advancing gender-equitable research. Heart & Stroke has also updated its research competition guidelines, so applicants must now integrate sex and gender-based considerations into their proposals.

But more needs to be done, the Foundation notes – more research is needed

into women’s heart and brain health and knowledge must be brought to the front lines to equip healthcare practitioners with information to accurately diagnose and treat heart and brain conditions in women.

To show your heart this February, watch for opportunities to donate at the Country Grocer till throughout Heart Month.

Learn more at heartandstroke.ca

Do you know the sign of a heart

CHEST DISCOMFORT NAUSEA

SWEATING SHORTNESS OF BREATH

UPPER BACK DISCOMFORT LIGHT-HEADEDNESS