The Co-operator - September & October 2019

Co operator THE

Volume 30: Issue 5 • September & October 2019

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www.eastendfood.cooP

Guid5 e to Apples Page

GMO Labels Explained

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Waste Audit Results Page 14

Free!

Board Corner

by Emily DeFerrari, Member Owner Participation Committee, Board Director Hello Members, The East End Food Co-op exists to enhance physical and social health to our community. To these ends, we will create: • A sustainable memberowned business open to everyone; • An ethical and resilient food infrastructure; • A vibrant, dynamic community of happy, healthy people; • A creative vision to transform the future.

Board of Directors Eddy Jones, President Sam Applefield, VP Eva Barinas, Secretary Larry Meadows, Jr., Treasurer Karen Bernard Emily DeFerrari Jona Reyes O.E. Zelmanovich

The board meets the third Monday of each month at 7 PM in the POWER/EEFC Conference Room. Members are welcome to attend.

MANAGEMENT TEAM

General Manager: Maura Holliday Finance: Shawn McCullough Grocery: Ian Ryan HR: Jen Girty IT: Erin Myers Marketing & Member Services: Kate Safin Café: Amber Pertz Front End: eric cressley

We hope this issue of The Cooperator greets you as you are concluding an engaged and rejuvenating summer.

The board is looking ahead to our fall elections when our ranks will be replenished by someone just like you, reading this Board Corner.

Three board members whose terms are expiring have decided not to run for another three-year term. They are: Eddy Jones, who has led us so well as our board president for the last three years, helping to bring a sense of stability to the board; O.E. (Zoe) Zelmanovich who guided us through the management transition and General Manager hire and is currently spearheading a look at our bylaws; and Jona Reyes who hit the ground running with a one-year term during last year’s election.

Zoe, however, will be with us for another year as he has accepted an appointment to fill the remaining year of Sarah Trafican’s term, from which she resigned a few months ago.

We are looking for three of you to join us in the work of governing the co-op. In the coming years, our main focus will be overseeing whatever avenue our expansion efforts take, and engaging the membership to stay abreast of that process. We will also be exercising oversight, but not management, of the ongoing operations of the coop.

You can learn more about the board’s workings and the election process on our website (www.eastendfood.coop/board-of-directors).

You can contact the board with questions at boardofdirectors@eastendfood.coop.

See you soon, at the Annual Meeting, November 9, 2019, at 2 PM at the Eastminster Presbyterian Church, 250 North Highland Avenue, Pittsburgh, PA 15206. We will have reports on the wellbeing of the coop over the last year, an open session with the members, an opportunity to meet the candidates for the board of directors and of course, good food.

See you there!

RUN FOR VOTE FOR THE BOARD THE BOARD

THE CO-OPERATOR

The Co-operator is a bi-monthly publication of East End Food Co-op. Copies are available in the lobby of the store and online at www.eastendfood.coop.

Editor: Kate Safin Design: Molly Palmer Masood Printed with vegetable-based inks on recycled paper by Banksville Express.

Advertise with us

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Declarations due Sunday, September 22nd by 9 PM ESt. APPLY ONLINE AT WWW.EASTENDFOOD.COOP

Board Elections October 26th November 30th CAST YOUR VOTE IN-STORE OR ONLINE

E-mail editor@eastendfood.coop or call 412.242.3598 ext. 142.

East end Food Co-op Annual Meeting

Opinions expressed are the writers’ own and do not necessarily reflect Co-op policy. The East End Food Coop does not endorse the views or products of the advertisers in this newsletter.

Eastminster Presbyterian Church 250 N. Highland Ave., East Liberty

Saturday, November 9th, 2-5 PM WWW.EASTENDFOOD.COOP/2019ANNUALMEETING

STORE news

by Maura Holliday, GM

Fall is just around the corner! This season is one of my favorite times of the year with all of the pretty colors that the trees bring us and the fall crops from our local farmers. The cooler weather is my favorite when it is sweater weather, but you don’t need too many layers to stay warm. Pumpkin will be in every seasonal item (which I cannot say that I am too mad about since it is so delicious and full of vitamins)!

The summer months have been busy in terms of continuing to onboard myself in my new role as General Manager. I am getting into the swing of things and am looking forward to continuing to grow our wonderful co-op. We have just received our final report for our PRC Waste Audit, which benchmarks our current waste stream initiatives. I am looking forward to delving into this with Marketing & Member Services Manager, Kate Safin to see how we can enhance our sustainability. The overall summary

told us that we are currently diverting 84% of our waste away from landfills by way of recycling, composting, reused, or donation. By making a few refinements to our current system, and by this, I mean without adding any additional diversion avenues, we could increase that waste diversion to 92%. Our goal is to get as close to 100% waste diversion as we can. As we look at PRC’s recommendations to get there, we will keep everyone posted on how we intend to achieve this goal. Read more about the audit results on page 14.

We are excited to be offering Mary’s Organic & Natural Turkeys this year for our Thanksgiving Turkey Pre-order.

We haven’t had Mary’s turkeys in a few years, and we’re happy to get a great price to share with our members and shoppers. Be on the lookout for the Turkey Pre-order fliers; the ordering period will open up soon. We will also have a great selection of fresh and

frozen pies from Willamette Valley Pie Company. My favorite last year was the Pumpkin Chiffon! We will also have our own house-made vegan pumpkin pie and pecan pie to delight your guest’s palettes (that is, of course, if you choose to share them)! There will be some great gifts for the holiday season like puzzles and children’s gifts, reusable containers, and Klean Kanteen stainless steel straws with a soft silicone top. There will be lots of different items for every age!

I hope to see some of our co-operators at the upcoming Pittsburgh Urban Farm Tour on Saturday, September 14th. It is an excellent opportunity to see what local urban farmers are doing to create a resilient food system and connect our communities to the food that we eat.

Until our next issue of The Co-operator, I hope that you enjoy the upcoming weather change and I will see you in the aisles at the co-op!

EMPLOYEES OF THE MONTH Kait Jones (FRONT END)

Kait has worked as a Customer Service Representative since November 2018. She enjoys

spending time with her husband

and cat, taking walks, cooking, and going to concerts.

Morgan Montalvo (FRONT END) Morgan has been a cashier at the Co-op since May. She is a local

musician and spends most of her time performing around the City.

She also had a pet cat and tortoise.

register

Round

To support these organizations, tell your cashier to Round Up your total at the register!

Register Round Up Funds raised to date: $148,421.42 April 2013-July 2019

SEPTEMBER RECIPIENT

OCTOBER RECIPIENT

PASA works to improve the environmental soundness, social responsibility, and economic viability of food and farming systems in Pennsylvania and beyond.

Play it Forward Pittsburgh assists families in offering brighter holidays to children by through an annual toy drive, collecting gently used items and giving them away free to families in need.

PASA Sustainable Ag.

www.pasafarming.org

Play it Forward

www.playitforwardpittsburgh.com

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We’re Listening Your voice is heard

COMMENT Cards Please stop using the compostable bags for produce. They cause my leafy green vegetables to wilt very quickly in the refrigerator while the other type bags you use kept my veggies fresh longer.

Thank you!

We suggest following the storage guide provided in-store to keep greens fresh (See our "Plastic-Free Produce Guide): remove bands and twist ties; refriderate in an airtight container with a damp cloth; greens last 3-10 days depending on the type of green. – Tyler, Produce I often walk to do my shopping, and bring my own bags. To make my walk home easier and to not crush my purchases, I like to take my time bagging the items. In order to not be a pain, I try to go earlier in the day as to not hold up the line. Most cashiers are very helpful and courteous that I'll take an extra moment to bag, but I have had a couple less patient cashiers. Would the Co-Op ever consider a "slow lane"?

I'm sure there are others like me, who walk to shop, or customers with a bunch of coupons. Thank you for your time and all that you guys do.

Thanks for contacting us about the checking-out process at the store--specifically about the possible creation of a "slow lane." First, I'd like to applaud you for walking to the store and bringing your reusable bags--I applaud you for both taking your time and for treading lightly upon our planet. I ride a bike every day, and I buy a lot of produce at the Co-op--so, like you, I've been in the position of carefully packing my bag while other customers are in line behind me. I appreciate that the Co-op community supports our mutual needs! I'm sorry that you've had some unpleasant experiences while bagging your groceries. I'll remind our staff to be respectful of everyone's pace and needs. If you feel discomfort again at the Co-op, please contact me. – eric, Front End The blueberries from Smith's Farm of Bedford are: delicious; perfect texture; local. I'm loyal to them now. Regardless that others are at sale price.

Thank you so much for helping support our local farmers. We couldn't agree more with your praise for Smith's Blueberries. Thank you for your kind words. – Tyler, Produce

WE’RE HIRING! We are looking for energetic, cooperative, and committed employees who share a love of good, healthful food and enjoy helping others through exceptional customer service.

APPLY ONLINE! www.eastendfoodcoop.hiringthing.com

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Howdy! I like the huge Seventh Generation Free + Clear laundry detergent with the spigot. Could you stock this size?

This item is now on our shelves. Thank you for the suggestion.

– Ian, Grocery I love shopping at the co-op, but every time I am in the deli case is empty so I end up going to T-Joes. Please fix. Thanks.

Thank you for your feedback. We are working towards resolving this issue ASAP. – Amber, Café Would you consider stocking bamboo toilet paper?

We currently carry "Bim Bam Boo" brand bamboo toilet paper in aisle 6. – Ian, Grocery Always appreciate how knowledgeable & kind staff is!

Thanks for sharing your thoughts and for making the co-op community so lovely! – eric, Front End Please do something about the gnats around the tomatoes and onions.

Thanks for your feedback. We installed a fan above the tomatoes to try and combat the flies, in addition to our efforts to keep the area clean and dry. Thanks again. – Tyler, Produce Can we get liquid smoke?

We cannot carry this product due to it not meeting our product guidelines namely due to containing carcinogens. We will certainly keep an eye out for a suitable replacement.

– Ian, Grocery

STAFF Pick!

FEATURED PRODUCTS All about apples

Mesomex Cilantro & Serrano Pepper Sauce “Great on breakfast and dinner & goes with anything- that’s the stuff!”

APPLE GUIDE Red Delicious

These bright red apples have a sweet and tart flavor. Best for fresh eating. Uses: fresh eating, salad.

Golden Delicious

Crisp, sweet, great for everything apples!

Uses: fresh eating, dessert, processing (sauce, pies, baking), freezing.

• Sir Kensington’s – Ranch Dressing (Classic, Pizza, Buffalo) • Hope & Sesame - Organic Sesame Milk • Chocolate Company – Happy Birthday Truffle Milk Chocolate Bar • NuttZo – Paleo 7 Nut & Seed Butter • Missy J’s - Carbo Chips • Power Bites • So Delicious Dairy Free Oatmilk Ice Cream • Rise Nitro Brewing Co. – Oat Milk Latte Cold Brew Coffee • Garrett Valley Farms – Sugar Free Turkey Bacon & Sugar Free Grassfed Uncured Beef Franks • Formulas) • Charlotte’s Web – Broad Spectrum Hemp Extract Infused Dog Chews

Sweet and crisp! Uses: fresh eating is best but is good for cooking if used shortly after picking.

Rome Beauty

Cortland

Jazz

NEW Items!

Cameo

Jonathan

Good keeper, fair for fresh-eating and great for baking whole. Uses: fresh eating, sauce, pies, baking.

Grocery

Crisp, sweet with a bit of tartness. Use: fresh eating, salad, cooking.

Gala

Sweet and crisp apple. Great for kids lunches. Uses: fresh eating.

Aaron

Honeycrisp

A cross between Gala and Braeburn apples, Jazz are crunchy and full of sweet juice.

Uses:excellent for fresh eating and a very good choice for pies and baking.

Granny Smith

Tart and firm apple. An old-time baking favorite. Uses: baking, sauce, juice, great in apple pie.

Jonagold

Sweet with a hint of tartness. The texture adds to the overall taste. Use: fresh eating, excellent in pies.

McIntosh

Crispy, juicy, tangy, and firm. McIntosh is a good all-around apple, although it doesn’t hold shape when cooked. Uses, fresh eating, salads, sauce, pies, baking.

Fuji

Crisp, juicy and sweet. Great for fresheating. Uses: salad, and fresh-eating apple.

Braeburn

Very hard, tart apple. Great for baking as it stays firm. Uses: processing for sauce, pies, and baking.

Winesap

Strong sweet and sour contrast, winelike flavor and aroma. Uses: fresh eating, culinary use, cider.

Slightly tart. A great all-purpose apple, favorite for apple slices. Uses: fresh eating, cider, sauce.

Tart and juicy. Great pie apple. Uses: fresh eating, salads, pies.

Pink Lady

Tart apple is also known as Cripps Pink.

The white flesh has a very delicious and distinct taste. Uses: fresh eating and baking.

Mutsu

A versatile apple that owes many of its characteristics to Golden Delicious parentage, with a little sharper flavor. Uses: fresh eating, dessert, processing (sauce, pies, baking), freezing.

Selection

A good-quality apple will be firm with smooth, clean skin and have good color for the variety. Test the firmness of the apple by holding it in the palm of your hand. It should feel solid and heavy, not soft and light.

Storage

Store apples in your refrigerator when possible, this will ensure they maintain their flavor and texture as long as possible. If you don’t have room then find the coolest area in your house to store them. Avoid storing apples with dark spots or soft areas; use these as soon as possible to prevent waste.

And remember, one bad apple will ruin the entire bunch so when in doubt remove any that you suspect may be bad. If stored properly, apples can last several months.

Adapted from pocketchangegourment.com https://pocketchangegourmet.com

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Spotlight on Fair Trade

by Mike Eaton, East End Food Co-op

October is Fair Trade Month. You may have questions; I know I did when I first started paying attention. Who decides what’s fair? Is this like “Free” Trade? Should I be trading extra fairly this month? And are people just walking around 11 months of the year trading unfairly and getting away with it? You can find at least a few of the answers below.

Who Says it’s Fair Trade, Anyway?

Much as there are for organics, there are bodies of independent certifiers who check on food operations and make sure they’re worthy of the Fair Trade label. One of those certifiers (aptly called Fair Trade Certified), defines what they’re looking for: “Fair trade is a global movement made up of a diverse network of producers, companies, shoppers, advocates, and organizations putting people and planet first.”[1] Here’s what that kind of means: Let’s say — and I know this is a wild shot in the dark, but bear with me — you or someone you love enjoys chocolate. You have a vague idea that it comes from beans grown around the world.

The hard truth is, the way those beans are harvested has not always been kind.

Tony’s Chocolonely is one of the Fair Trade chocolate brands we are proud to carry here at your Co-op. Beyond their certification, the entire mission at Tony’s is to transform a chocolate industry that, according to their website, “is dominated by a handful of chocolate giants that profits from keeping the cocoa purchasing price as low as possible. As a result, farmers are forced to live in poverty . . . leading to child labor and slavery.”[2]

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In industries like chocolate — or coffee, or bananas, among others — where people are routinely exploited, Fair Trade tells us that the farmers involved are getting reasonable wages; that

someone outside the business is asking questions; that there’s documentation and evidence that the horrors Tony’s warns us about aren’t happening there.

Maya Spaull of Fair Trade USA assures us that a Fair Trade label is “your guarantee that a product was traded in a more ethical way, which supports better working conditions, improves livelihoods and protects the environment.”[3] Trusting a brand to be Nice to People™ will never be as strong as a documented trail of independent evidence. That’s what Fair Trade Certification tells us is there.

On top of all this, co-ops (that’s us!) are an integral part of Fair Trade practices, all along the supply chain; how cool is that?

Why is there a Fair Trade Month?

When you see a particular time of year picked out like this, it’s usually because that part of our lives needs extra attention.

If everyone were focused on Fair Trade, and no one in any industries were being exploited, and there were no gross products on any shelves anywhere in the world . . . well, that would be awesome. But it’s not true — not yet. And designating October as Fair Trade Month keeps us mindful that there’s work to be done.

If you’re wondering, “Where’s NON Fair Trade month? Where’s the special month for other products?” Fun (?) fact: that’s literally every month, already. Conventionally produced, exploitative foods don’t need any more attention. They are unfortunately in everyone’s faces, everywhere, all the time. October is where we take some time to remind you that it doesn’t have to be that way.

Continued on Page 10.

Food for Thought

by Co+o p Stronger Togehter

A LABEL OF CONTENTS: GMO LABELS EXPLAINED For nearly a decade, food co-ops have advocated for national, mandatory labeling of foods produced with genetic engineering (commonly called GMOs). We have called for a clear, simple label that can tell people at a glance if a product contains ingredients that were produced using genetic engineering. Our motivation has always been simple: we believe that people have a right to know what’s in their food.

A strong grassroots effort that included the voices of many coop shoppers and staff succeeded in raising the call for GMO labeling to the attention of Congress. In 2016, Congress passed the National Bioengineered Food Disclosure Standard, a law that requires labeling of genetically engineered (“bioengineered”) foods. Accordingly, the U.S. Department of Agriculture (USDA) developed and released labeling requirements in late 2018 that offer food companies several options for disclosing the presence of genetically modified materials in their products.

Although companies have until January 1, 2022 to label qualifying products, you’ll probably start to see products with genetically engineered ingredients labeled well before then. While we feel that transparency of genetically modified foods has been generally improved, learning more about labeling requirements and what you’ll see on packages can help you make informed choices.

What’s in a name? GMO to bioengineered Despite widespread familiarity with the terms GMO and genetically engineered, the new labels will exclusively use the term bioengineered to refer to food that contains genetically modified DNA. In fact, companies are prohibited from using the terms GMO, genetically modified and genetically engineered to describe products that do contain genetically modified material on the label.

Products that do not contain genetically modified material (such as those verified by the Non-GMO Project) will be allowed to continue to use the term Non-GMO in labeling.

What to look for on the package

Despite the potential for confusion, USDA offers food companies several different ways to legally label bioengineered foods, to be determined at the company’s discretion.

Written disclosure

The most direct option companies can choose is to provide a written disclosure on the ingredient panel that says bioengineered food, or contains a bioengineered food ingredient.

Continued on Page 10

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From our kitchen to YOURS

POWER UP YOUR

BREAKFAST Breakfast has long been touted as "the most important meal of the day" and for good reason. Eating a meal in the morning jumpstarts our metabolism and fuels us for the long day ahead. A healthy breakfast complete with fiber and protein from fruits, grains and nuts helps keep us focused and full. There is an added long-term benefit of breakfast: maintaing a healthy weight and body mass index.

Spiced Squash Pancakes

These moist, deep orange cakes are a breakfast treat, and if you like breakfast for dinner, these would be perfect candidates. Walnuts and maple syrup add crunchy sweetness.

INGREDIENTS Syrup • 1/2 cup walnut pieces • 1/2 cup maple syrup Pancakes • 1 cup whole wheat pastry flour • 1/2 cup unbleached flour • 4 Tbsp. sugar • 2 tsp. baking powder • 1/2 tsp. ground ginger • 1/2 tsp.allspice • 1/4 tsp. nutmeg • 1/2 tsp. salt • 3/4 cup squash puree of your choice* (prepared in advance) • 1 cup 1% low-fat milk • 2 tablespoons vegetable oil • 2 large eggs • Vegetable oil spray PREPARATION Pancakes: 1. In a 1 quart pot, combine the walnuts and maple syrup, and heat over low heat while you make the cakes. Makes 3/4 cup.

2. Preheat the oven to 200 F to hold the finished pancakes, if desired.

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3. In a large bowl, combine the whole wheat pastry flour, unbleached flour, sugar, baking powder, and salt. In a medium bowl, whisk the squash, milk, oil and egg. Stir the squash mixture into the flour mixture just until all the flour is moistened, don't over-stir.

4. Pre-heat griddle or large non-stick skillets, over high heat. Spray with vegetable oil spray just before adding the batter. Use 1/4 cup measure to scoop the batter onto the hot griddle, spreading it out to a 4 inch round with the bottom of the cup. When the batter starts to bubble, turn down the heat to medium. When the edges of the cakes look dry and cooked and the pancake is covered with holes, about 3 minutes, flip the cakes. Cook for a minute or two on the second side, it will not take as long.

Flip again and cook for a couple of minutes. Transfer the finished pancakes to a heat safe platter and put in the oven as you finish cooking the rest of the batter.

5. Serve 3 cakes per plate, topped with a tablespoon of syrup per cake.

Squash Puree: 1. Preheat the oven to 400 F. 2. Using your favorite winter squash (such as butternut, acorn, pumpkin, delicata), halve the squash, scoop out the seeds, and place it cut side down on an oiled sheet pan.

3. Roast at 400 F until tender when pierced with a paring knife.

4. With a metal spoon, scrape out the cooked flesh and puree in a blender or food processor or mash with a potato masher until smooth.

Member Submitted Recipe!

Magic Muffins

Broccoli Cheddar MINI FRITATAS

Member Submitted Recipe!

PB Berry Smoothie Bowl

Vegan Breakfast Burritos

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INGREDIENTS

• 1 Tbsp. extra virgin olive oil • 3/4 cup chopped onion • 2 cups broccoli florets, packed • 1/2 cup red bell pepper, chopped • 1/2 tsp. dried thyme • 1/2 tsp. salt • 1/2 tsp. hot sauce • 9 large eggs, lightly beaten • 2 oz. sharp cheddar cheese, grated

PREPARATION

4.

5.

6.

7.

8.

1. Preheat oven to 375 degrees F. 2. Coat a muffin pan with a teaspoon of the oil, then pour the remaining 9. oil in a large sauté pan.

3. Put the pan over high heat. Add onion and bell pepper, and when it

INGREDIENTS

• 1/2 cup dried quinoa • 3/4 cup + 2 Tbs water • 1 Tbsp. olive oil • 1/2 red onion, diced • 2 roma tomatoes, seeds removed and diced • 1 medium zucchini, diced • 1 can (14 oz) pinto beans • 1/2 cup cilantro, roughly chopped • 2 tsp. cumin • 1 tsp. chili powder • 2-4 chipotles in adobe sauce • 1 tsp. garlic powder • 1/2 tsp. onion powder • Salt and pepper, to taste • Optional: Salsa, guacamole, hot sauce, vegan cheese

PREPARATION Quinoa: 1. In a small pot, combine the quinoa and water, bring to a boil.

2. Cover, reduce heat to

sizzles, reduce heat to medium.

Sauté until tender, then add the broccoli.

Stir and cook for just a minute, the broccoli will be crisp-tender.

Add the thyme, salt and hot sauce and stir.

Remove from heat, and set aside.

In a medium bowl, whisk the eggs.

Stir in the sautéed mixture, and half the grated cheese and transfer to the muffin pan.

Top with the remaining cheese. Bake for 30 minutes, or until golden and puffed. Serve warm, or chilled.

low and simmer for 13 minutes 3. Remove lid, let set 10 minutes, fluff with a fork.

Set aside.

Filling: 1. In a large pan or pot, heat oil/water over medium heat, add onion and saute for 4 minutes. Add the tomatoes, zucchini and asparagus, 2. Cook another 3 minutes. Add the pinto beans, quinoa, cilantro, cumin, chipotle, garlic & onion powder, and salt and pepper, continue to cook until heated through.

3. Place the tortillas in a skillet over medium heat and cook them for about 30 seconds on each side.

4. Top tortillas with quinoa mixture, cilantro, salsa, guacamole and vegan shredded cheese.

DOUGH

• 2 cups of almond flour • 1 cup of gluten free rolled oats • 2 tsp. cinnamon • ½ tsp. nutmeg • 1 tsp. baking soda • ½ tsp. sea salt • 3 eggs • 1 small zucchini, shredded • 2 medium carrots, shredded • 3 Tbsp. grass-fed butter, plus more for greasing pan • ¼ cup of maple syrup • 1 tsp. pure vanilla extract • ¼ cup 85% dark chocolate chips

large bowl. Add wet ingredients. Stir well.

3. Grease muffin tin lightly with butter.

4. Dollop heaping spoonfuls of batter into each compartment.

5. Top each with chocolate chips.

6. Bake for 25 minutes, or until a toothpick comes out clean.

Sarah Kaminski is a Pittsburgh native, educator, Holistic Health & Lifestyle Coach, PlantBased Recipe Developer and Meal Planning guru through The Veg Out Project.

DIRECTIONS.

Want more recipes like this? Head over to www.sarahkaminski.com to learn more!

INGREDIENTS

until smooth.

2. Divide the smoothie between two low, wide bowls and spread mixture evenly.

3. Arrange the sliced strawberries on each bowl, then garnish with the granola, peanuts and chia seeds. Serve immediately.

1. Preheat oven to 350* 2. Mix first list of dry ingredients in a • 1 cup plain non-fat Greek yogurt • 1/4 cup peanut butter • 1 large frozen banana • 1 cup frozen strawberries • 2 tablespoons strawberry jam Toppings: • 2 cups fresh strawberries, sliced • 1 cup granola • 2 Tbs.chopped peanuts • 2 Tbs. chia seeds

TIPS & NOTES

• For the best smoothies, freeze bananas that have gotten a little too ripe; just peel them and pop them in a PREPARATION freezer bag. The frozen 1. Place the yogurt, ingredients make a thick peanut butter, banana, smoothie, perfect for strawberries and jam topping with granola, in a blender, and fruit and seeds. secure the lid. Puree

Continued from Page 5 And maybe someday in the future, our great-great-grandchildren will learn about this dark industrial age, when heartless businesses exploited their laborers for profits and cheap candy — spoken in the shocked tones we used when we learned about child labor in factories, mines and mills.

How Can I Support Fair Trade and Help End This Mess?

To get real for a second: not every product in every industry has a certified Fair Trade option. But with a little bit of research (and some help from your co-op, which makes a ton of Fair Trade products available), you can make sure your well-deserved dollars are going toward parts of the food industry that pay fairly for good work. We’re sure we don’t have to tell you this, but Money Talks. When big industries see more money spent on Fair

Continued from Page 6

Symbol

Companies may instead choose to disclose using a symbol designed by USDA that reads BIOENGINEERED.

Electronic or digital disclosure

Companies can choose to include a QR code on the package that will lead to a written bioengineered food disclosure when a customer scans it. One of the least transparent options, a serious drawback of this method is that it is unfair to shoppers who do not have a smartphone and/or reliable internet access to view the bioengineered food disclosure online. In certain circumstances, companies could also use text messages, phone numbers or web addresses to provide a bioengineered disclosure.

Which foods are required to be labeled?

Most (but not all) foods containing detectable amounts of genetically modified materials must be labeled. For example, cereal made with GMO corn must be labeled.

Labeling exemptions for highly refined oils and sugars It may surprise you to know that highly refined oils and sugars, like those extracted from corn, soybeans and sugar beets, lose so much of their unique DNA during processing that it is no longer detectable by currently available tests. Foods made with these extremely common ingredients, even though they may have been derived from bioengineered crops, are not required to be labeled unless there is other detectable bioengineered DNA in the product. Companies may voluntarily choose to disclose these processed ingredients using the options listed above, with the language “derived from bioengineering” (see example shown).

Labeling exemptions for dairy products, eggs and meats Products like milk, cheese, ice cream, eggs and meats that come from animals fed a diet that includes bioengineered feed like corn, alfalfa and soy are not subject to labeling.

To make matters even more confusing, companies are actually prohibited from disclosing GMOs in any multi-ingredient food that has beef, poultry, catfish or eggs as a top ingredient, even if they contain other GMO ingredients. This means that if the same GMO corn used in the cereal example above is also an ingredient in beef soup, the cereal manufacturer must disclose the GMO corn, but the beef soup manufacturer cannot disclose the GMO corn to you. Because this exemption is complex, you might want to read up on it here.

Trade goods — and less on the sketchy stuff — it’ll reduce the appeal of large-scale exploitation. Even the worst jerk at the worst company will listen when sales figures on sketchy coffee start to tank.

We’ve already seen how powerful you all are, as the market share for organic and Non-GMO has grown, and bigger companies have started incorporating those practices.[4] They need you! Send a message in October and beyond — make them see how much they need Fair Trade, too.

[1] https://www.fairtradecertified.org/why-fair-trade [2] https://tonyschocolonely.com/us/en/our-mission [3] https://www.forbes.com/sites/amyschoenberger/2018/12/14/ what-exactly-is-fair-trade-and-why-should-we-care/ [4] https://www.environmentalleader.com/2019/04/global-organicfood-sales-break-100-billion-barrier-signaling-growth-in-thesustainable-food-market/

The desire for transparency is here to stay

Although the exemptions in this rule mean that these labels do not achieve the level of transparency food co-ops and consumer rights groups had hoped for, we take heart in the fact that many companies have heard from their customers and food co-ops when it comes to this issue.

Consumer research continues to demonstrate that people expect and appreciate transparency about where, how and from what their food is made. The trend is for companies to become increasingly forthcoming about these matters. Companies that champion their customers’ right to know how their food was produced will likely choose the on-package written disclosure or symbol, and use USDA’s voluntary labels to the extent allowed by law, even if their product is exempt. For products where disclosure is prohibited by law, some companies may even join consumer groups to legally challenge those exemptions. USDA organic certification remains the gold standard for transparency Although the bioengineered food labels fall short of the transparency that many shoppers want—there is still a popular food label that provides transparency in production—USDA organic certification. Organic food, by law, cannot be produced from GMO plants or animals, making it a meaningful way for people to know how their food was produced and what’s in it.

Food co-ops will continue to work within our supply chain to encourage transparent and straightforward labeling. If you have further questions, check out USDA’s answers to frequently asked questions about bioengineered labeling requirements.

Bulk Sale!

25% OFF ALL BULK FOOD & HERBS SUNDAY, OCTOBER 20TH *one day only; while supplies last. No special orders or rain checks. Discount does not stack. . In-store only.

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HEre’s to your HEalth

by Keith Barbalato for YES! Magazine

Eat to Boost Immunity: 6 Things You Need and Where to Find Them Keeping a healthy immune system is always important, especially during colder months when we’re often indoors, in closer contact with germs. The link between strong immunity and nutritional intake is clear: More whole foods, fewer processed foods, and a balanced intake of essential vitamins and minerals can keep you, and the people around you, from getting sick, says Amy Frasieur of Bastyr University. Find these micronutrients in a food near you:

Vitamin D

Vitamin C

Vitamin A

Probiotics

What it is: A nutrient that fosters production of the proteins that break down the cell membranes of bacteria and strengthens cells that maintain immunity for the body. Deficiency can increase inf ection, while healthy doses are believed to prevent autoimmune diseases.

Where to get it: Sunshine, milk, mushrooms, and oily fish such as salmon, tuna, and herring.

Did you know? Vitamin D is the only vitamin with its own Twitter account: @VitaminDCouncil.

What it is: Fat-soluble compounds vital to the normal functioning of many immune cells including antibody generation and cellular reproduction; plays a crucial role in maintaining the health of your skin and mucous membranes, which act as the first lines of defense against infections.

Where to get it: Animal livers, dark greens, and orange and yellow vegetables such as carrots and sweet potatoes.

Did you know? It is possible to get too much vitamin A. Overdose, known as hypervitaminosis A, can cause nausea, vomiting, and dry skin. This was a common problem for Arctic explorers whose subsistence diet included seal and polar bear livers.

Zinc

What it is: A mineral required for essential proteins and antioxidants that play a major role in maintaining immunity. Zinc also enhances the function of T cells, which detect and eliminate infectious and abnormal cells in the body.

Where to get it: Oysters, dairy products such as yogurt, and dark meats.

Did you know? Two oysters contain the full daily requirement of zinc.

What it is: A powerful antioxidant that aids in the production and function of white blood cells, helps prevent cell damage, and is needed for the function of essential enzymes.

Where to get it: Citrus fruits and drinks, as well as sauerkraut.

Did You know? Vitamin C is a water-soluble nutrient, meaning it is not stored in cells. Excess amounts pass through the body, so vitamin C can be consumed throughout the day.

What it is: Bacteria for your digestive tract that stimulate the production of antibodies and T cells and help cells communicate as they fight off infections.

Where to get it: Yogurt. Check labels for “contains active/live cultures.” Also kimchi, kombucha, and other fermented foods.

Did you know? In contrast to antibiotics, which means “lifekilling” in the Greek etymology, probiotics means “for life” because they are organisms that stimulate growth.

Vitamin E

What it is: An essential antioxidant helping protect cell membranes from atoms that damage cells.

Where to get it: Fatty foods such as seeds, nuts, and oils. Add sunflower seeds—one of the best sources—to salads, yogurt, or stir-fries.

Did you know? Studies show that 90 percent of Americans don’t meet the recommended daily value for vitamin E.

Keith Barbalato wrote this article for Life After Oil, the Spring 2016 Issue of YES! Magazine. Keith is an editorial intern at YES! 11

Do it Yourself

Preserving Herbs, by Charlie Nardozzi Culinary herbs are a key ingredient in many foods. I love being able to walk out my door and snip some herb leaves for cooking at dinnertime. But with fall rapidly approaching, it's not too hard to imagine a time when there won't be fresh herbs waiting for me outside my door. The best way to save the taste of herbs from your garden is to preserve them now for winter. It's one of the easier and more satisfying gardening tasks. While some herbal plants, such as parsley, will survive many months indoors in pots if brought in before a frost, most herbs are better frozen or dried for use in the months ahead. Dried and frozen herbs are easy to store and take up less room than a fresh herb plant. In fact, 10 pounds of fresh herbs equals about 1 pound of dried herbs. You can also process your herbs by making pesto or herb vinegars, to preserve their flavors.

Here are some tips on the best ways to preserve your herbs:

Harvesting herbs

Harvest herbs for preserving in the morning when the essential oils are at their peak. Clip stems before flowers form for the best flavor.

Herbs are best harvested before flower buds form and in the morning before the sun has evaporated the essential oils in the leaves. This late in the year many herb plants may have started to flower. To create higher quality leaves for storing, snip the flower buds to encourage new side shoots to grow. A few weeks later these leafy side shoots will be good candidates for harvesting and preserving.

When harvesting branches of herbs, snip just above a leaf to encourage more growth during the waning days of fall.

Always select stems that have little damage from disease and insects.

Quick drying herbs

Herbs for drying can be grouped into two categories; quick drying herbs and slow drying herbs. Quick drying herbs include lavender, marjoram, mint, oregano, rosemary, and sage. These herbs are best bundled together in bunches of 10 to 12 stems, tied with rubber bands and hung upside down in an airy, cool room out of direct sunlight to keep the essential oils in the leaves from volatilizing. The bundles of herbs will dry in about 1 to 2 weeks, depending on the weather. Humid weather slows the drying process. Once dry, strip the leaves off the stems and store. Dried herbs are best stored in a dark place and used within three months of storage for best flavor.

Slow drying herbs

These herbs don't dry well in bunches and are best if separated from their stalks and dried on screens. Herbs such as basil, dill leaves, lovage, parsley, and thyme fall into this category. Remove the leaves, cut them into small pieces, and lay them on screens for air drying or place on a cookie sheet to dry in the oven or a dehydrator. Set the oven or dehydrator to a low temperature (below 150°F), and stir often until the leaves are dry. Store in glass jars.

Freezing herbs

Herbs with high water content, such as basil, lovage, mint, lemon balm, and tarragon can also be frozen. Freezing preserves herbs in a bright green state and makes them

available for adding to soups and stews in winter. Wash herb stems and remove the leaves. Pat the leaves dry and place on a cookie sheet or tray, separating them so they don't freeze together in a solid mass. Cover and place in the freezer until frozen. Store in an airtight container or freezer bags for up to one year.

Freezing herbs in ice cube trays

Another handy way to freeze herbs is in ice cube trays.

This is a great way to preserve combinations of herbs you use in special soups and stews in winter. Stuff three or four individual leaves or chopped herbs in a ice cube tray and fill with broth or water. Freeze, then remove the blocks and store in freezer bags.

Pestos and vinegars

I love eating pesto in summer and preserving pesto for winter, too. I use the ice cube tray method making batches of pesto (check out our Freezer Pesto recipe), filling the trays, and storing the cubes in freezer bags.

Don't feel limited to basil pesto either. The word pesto, in Italian, means to pound or crush, so try out different leaf combinations like spinach and parsley, arugula and parsley or kale and sun-dried tomatoes. Vinegars are a great way to preserve herbs such as basil, oregano, thyme, and rosemary. Use three to four sprigs of herbs per one cup of vinegar. Experiment with white vinegar, cider vinegar and wine vinegar, using different herbal combinations and amounts.

Collecting herb seeds

Some herb plants are best preserved by collecting the seeds. Dill, fennel, and coriander are some of the most popular herbs whose seeds are used in cooking. To collect herb seeds, let the plants flower and form seed heads.

When the seed head begins to yellow and dry, but before the seeds start dropping, harvest the head and cover it with a brown paper bag, securing the bottom with an elastic band. Hang it upside down indoors. Wait a week or so to let the herb seeds mature and dry. Periodically shake the bag to dislodge the seeds into the bag. Store seeds in a glass jar in a dark location. Use within six months for best flavor.

Authored by Charlie Nardozzi for National Gardening Association. NGA's mission is to promote gardening by helping home gardeners succeed, growing in health, knowledge, environmental awareness, and enthusiasm. Learn more at www.garden.org 12

C0-op Community

Co-op Throwback

Celebrating Co-op Month In October we'll be celebrating Co-op month with our annual member drive. We love taking this opportunity to celebrate our current members and welcome new members to the Co-op. We will have fun giveaways, sampling, and so much more throughout the month. Afterall, we are here to serve our members! It is the investment each member makes in our alternative business model that helps us continue to invest in our community, our staff, our store, and keep our regional economy strong.

Look for us at these UPCOMING community events Homewood Good Food Festival Saturday, September 7th, 11 am to 3 pm 7100 Block of Kelly Street in Homewood As part of its Homegrown program to increase access to healthy foods, Phipp's presents the third-annual Good Food Festival. This free event features chefs based in Homewood and nearby neighborhoods, caterers, entrepreneurs and local nonprofits working to improve access to healthy food, promote healthy lifestyles and support urban agriculture. Join us for a day of deliciously fun family activities highlighting the neighborhood’s rich food culture and thriving urban agricultural scene, where you'll have the chance to: • • • •

Sample tasty morsels from local restaurants and caterers Talk with local gardeners, farmers and organizations Enjoy live music from local bands Bring the kids for fun children’s activities

Farm to Table Brunch & Learn Tuesday, October 29th, 10 am to noon POWER/EEFC Conference Room - East End Food Co-op www.farmtotablepa.com/events/ Learn about local food resources! This popular series brings together consumers, farms, food producers and a variety of other industry professionals for lunch and networking opportunities. Farms and producers are encouraged to attend and bring samples, business cards and order forms.

GoodTaste! Pittsburgh 8th Annual Hometown Homegrown Saturday, October 19th, 10 am to 3 pm Heinz History Center - Smallman Street in the Strip www.goodtastepittsburgh.com/hometown-homegrown Calling all foodies! Get a taste of Western Pennsylvania’s finest flavors at the eighth annual Hometown-Homegrown™, presented at the Heinz History Center in partnership with GoodTaste! Pittsburgh®. In its 8th year, this annual event is a fabulous food expo that celebrates Pittsburgh’s passion for food—neighborhood by neighborhood.

Come hungry for delicious food and drink samples from 30+ local vendors. From savory to sweet, there’s something for everyone at the tastiest food expo in town!

Enjoy food demonstrations, live music and more -- all in the backdrop of the fabulous Heinz History Center.

Thanksgiving Pre-Orders 13

Keep your eye out for Thanksgiving pre-order forms in the store and in your e-mail! We will be collecting orders for turkeys and house-made Cafe soups, sides, and desserts in October.

This is the first mural that decorated the East End Food Co-op until it was replaced by our current mural "Mother Nature" by Brett Guerra.

Co-op Fun Fact Our Co-op recently surpassed

14,000 members!

Thank you for your investment!

Member Center Do you have questions about membership benefits? Need to update your records? Drop us a line at info@eastendfood. coop, call 412-242-3598, or visit: www.eastendfood.coop/ member-center/

Waste audit results

by Kate Safin, Marketing & Member Services Manager At the Co-op, we always focus on environmental responsibility. We go out of our way to ensure we are doing the least harm to the world around us. It’s evident in our product sourcing and selection--the things shoppers see on our shelves every day: milk in returnable glass containers, on-tap kombucha, organic and locally-sourced produce, products that are fair trade, non-GMO, B-Corp Certified, and crueltyfree, and the most expansive bulk food and bulk herbs department in the City. There are no plastic bags at our checkout (we eliminated those eleven years ago), and we’ve been composting for nearly a decade. It is inherent in our culture at the co-op to reuse, reduce, and recycle. But with rapid changes in the global recycling market and renewed attention on the impacts of single-use plastics on our environment, we were spurned to look even closer at our contribution to the waste stream. We asked ourselves, “how can we be even better stewards?”

The East End Food Co-op spent the past year focused on evaluating our practices, our packaging, and our culture searching for improvements. We made some quick changes (the “low hanging fruit” as it were) including eliminating plastic straws, switching to compostable take-out containers, replacing plastic produce bags with compostable bags (though they aren’t universally loved), providing organic cotton canvas bags in bulk and produce, ensuring plastic containers were recyclable where available, training our supervisory staff on changes in the recycling stream, updating signage in front of house and back of house, finding an outlet for waxed coated cardboard, and providing consumer education about zero-waste shopping techniques. We even ensured that our annual staff gift was sustainable (sweatshirts made from organic and recycled cotton). We made these changes having no one person on staff dedicated to sustainability and with no specific expertise. We knew we were limited in our ability to change if we weren’t: 1. Experts, and 2. Measuring and analyzing our real impacts on the environment.

We needed guidance so we could better design a sustainability plan with tangible, actionable goals. We secured the services of our regional experts, the Pennsylvania Resources Council (PRC) to conduct a waste audit. The audit’s purpose was to determine the composition of the Co-op’s waste stream and provide recommendations for improving current waste diversion measures. The data collected serves as our base of information, and future audits will allow us to track progress and identify additional opportunities to increase waste diversion.

After an initial site visit by PRC, we selected two dates for waste collection to capture fluctuations in waste generation, which is heavily influenced by the number of deliveries we receive and the number of customers we serve. A total of 1,767.7 lbs of material was collected from six points of generation and manually sorted by PRC and EEFC staff during the waste audits on Saturday, June 22 and Tuesday, June 25. All material was weighed and recorded by point of generation and waste stream type to identify contamination and subsequent education needed for Co-op staff working in that area.

The baseline waste diversion rate with the Co-op’s current waste management system is 84%, based on the average of two 24-hour waste collection periods and manually sorting, categorizing, and weighing 100% of the sample size: 44% recycling, 39% compost, 16% final disposal, 1% food donation.

By using the average waste generated over two days, and considering the variability of high waste yielding PRC estimated the amount of waste generated over an entire year of operations at the Co-op. Over 362 days that the Co-op is open to the public, the Co-op will divert approximately: • 72 tons of recyclables; • 70 tons of compostable material; • 4.5 tons of food recovered for in-house food preparations; and • 2 tons of food donations to nonprofit organizations.

The primary objective of conducting a waste audit is to understand current waste and diversion methods to identify areas that could be improved and/or new opportunities to increase waste diversion. With a few tweaks to our current system, we have the opportunity to reach a 92% diversion rate. We look forward to implementing PRC's suggestions and will continue to educate, inform, and involve our staff and members in the process.

Photos: (top) PRC Zero Waste Specialist Kaity Baril and PRC Environmental Program Coordinator Stacy Albin weigh materials collected at the Co-op on June 22, 2019; (bottom) Stacy Albin and EEFC Cafe Manager Amber Pertz anaylze compost collected by the Cafe.

Photo credit: Kate Safin. Data and waste analysis provided by Stacy Albin, PA Resources Council.

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Events & Sales ARTISAN BREAD MADE EASY Saturday, September 21, 1-4 PM Rick Adams, Artisan Bread Made Easy POWER/EEFC Conference Room $60 Co-op Members/$75 Non-Members

PLANT-CENTERED EATING Wednesday, October 2, 7 PM Sarah Kaminski, The Veg Out Project POWER/EEFC Conference Room FREE – Please RSVP

You can mix, bake, and taste a variety of delicious homemade bread in this fun and interactive class. No experience necessary!

Every participant gets samples and goes home with enough dough to make three loaves of bread at home.

Back by popular demand! In this workshop designed for beginners, Certified Holistic Health & Lifestyle Coach Sarah Kaminski will outline the basic principles of plantbased diets and share how plant-centered eating can increase energy, optimize digestion and focus, clear brain fog and help you easily reach your goal weight.

IT’S TIME TO COMPOST! Wednesday, October 9, 6:30-8:00 PM Nancy Martin, PA Resources Council POWER/EEFC Conference Room $70 individual/$75 couple www.prc.org/programs/conservationworkshops/backyard/ Or call 412-488-7490 X 226 Learn how to make natural homemade compost from kitchen scraps, leaves, and lawn debris. This workshop thoroughly covers the benefits of composting, setting up a compost pile, proper maintenance, and ways of using finished compost Class includes 82-gallon capacity compost bin.

ZERO-WASTE SHOPPING DEMO Wednesday, October 16, 6:30 PM Elly Helgen, East End Food Co-op POWER/EEFC Conference Room FREE – Please RSVP We’ll teach you the many ways to reap the financial and environmental rewards of embracing shopping habits that eliminate the need for single-use plastic, including how to select environmentally-friendly packaging, build a zero-waste shopping kit, and shop in the bulk department.

All classes take place in the power/eefc conference room.

PLEASE RSVP at: eastendfoodcoop.eventbrite.com

WELLNESS Wednesday

10%* off wellness & body care The first Wednesday of every month!

Co-op Deals

Sept. 4 - Sept. 17 Sept . 18 - October 1 October 2 - October 15 October 16 - October 29

Senior Discount Days (5% courtesy discount for 62+) Every Tues. & Thurs.

quarterly discount

Members, be sure to use your 10% quarterly discount by Sept. 30th! *No additional discounts or sales may be stacked with this offer

VEGAN BREAKFAST TACOS, page 8

Open to everyone, every day from 8 AM - 9 PM 7516 Meade Street . PGH, PA 15208 412-242-3598 . www.eastendfood.coop

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