CARDINAL EATS Unearthed
Issue 9 oven-baked chickpeas seasoned with shawarma seasoning
Local Resturant Features
chocolate avacado pudding What kind of vegan milk are you?
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Cardinal Eats aims to share its love of food with the Iowa State and Ames communities by promoting diverse dialogues and recipes embodying perspectives experienced by students. Our team this semester comprises 13 individuals filled with a desire to see representation and authenticity in the foods we consume. Food does more than bring in nutrition; it empowers entire economies and populations toward better livelihoods and richness in representation. Cardinal Eats continues to grow in popularity each semester, and we hope you consider joining our family if you have not already! Cheers All!
@cardinal_eats 2
cardinaleast@gmail.com
meet our team
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Editor-in-Chief Meg Grice Editorial Director: Halee Miller Assistant Director: Zack Brown Morrgan Zmolek Etta Schnyder Test Kitchen Director: Carlos Jimenez Callan Randall Photography Director: Daniel Jacobi II Advertising Director: Kyle Grossnickle Design Director: Theresa Lang Emma Draube Morrgan Zmolek Content Marketing Director: Kaitlin Wille Kathryn Madson Treasurer Emma Draube
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of First and Foremost Ames Main Street Farmers Market Golden milk + watermelon mint cucumber cooler So What’s is really like Edamame pea pesta spread You Cado be kidding me Jicama salad AllergyAwesomeness Vegan chocolate chip coockies Chocolate avacado pudding Local resturant feature
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Butternut squash soup How to build the perfect vegan charcuterie board Salsa + Guacamole Claire Can Cook Gluten-free pumpkin bars 5 Tictok accounts to follow Ceviche con camarones Oven-baked chickpeas Paleo ranch dressing Kitchen sink curry Few and Far Between
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editor
letter from the Dear reader,
I created this issue, “Unearthed,” with a driver of linguistic purpose. The mainstream way of thinking about food consumerism often dominates our conversations around everything, from a family recipe to the dinner menu at an upscale restaurant. Because each of us appreciates a variety of foods in our daily diets, we are not always cognizant of those around us who make additional modifications each day to ensure an optimal experience for their health and wellbeing. Cutting out dairy products may be an allergy choice, but others may find an ethical dilemma in a similar scenario.
No matter the decision or restrictions one may face when cooking time comes around, we aim to provide everyone with much-needed recipes and guidance when thinking creatively about food consumption. “Unearthed” celebrates the diversity of the eater. As we bring up additional truths from the soil of cuisine understanding, the entire Cardinal Eats team hopes you enjoy growing with us on topics around sustainability, food sourcing in Ames and fun ways to rethink your ingredients. Food access and security will always be a priority as we curate recipes and other content to fit students’ lives. Thank you to our committee and executive members for their ongoing dedication and talent, our adviser, Sherry Berghefer, for her fantastic ideas and wit—and you, for taking the time to support student journalism. None of what we contribute matters without the willingness of an open mind to appreciate and aim to learn from our contributions. Thank you. Happy eating all, and pull up a seat for an exceptional read,
Meg
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By: Halee Miller Before we unearth all of the special diets out there with our quizzes, stories and features in this issue of Cardinal Eats, a terminology may make for an easier read. Some of these may be familiar, and others could be brand new. Refer back to this page as needed when reading! Vegetarianism: the practice of not consuming meat, which might also include using products that are by-products of animals. Veganism: similar to vegetarianism. Veganism is the practice of not only not consuming meat, but also not consuming any animal products like dairy, eggs and honey. Gluten-free: a diet that excludes consuming foods that contain gluten. Examples of grains that contain gluten include wheat, barley, rye and oats. Pescatarian: one that does not consume meat but will eat fish. Ketogenic diet (keto): a high-fat, low-carbohydrate diet that is typically used to treat epilepsy in children. Paleolithic diet (paleo): also known as the caveman diet, this diet is done by consuming foods that are believed to be eaten by humans in the Paleolithic era. Examples of foods eaten in this diet include lean meats, fish, fruits, vegetables, nuts and seeds. Dairy-free: a diet in which no lactose is consumed. This includes dairy products like milk, cheese and ice cream. Low FODMAP diet: a diet used to treat those with digestive issues like irritable bowel syndrome and small intestinal bacterial overgrowth. The diet excludes foods with fermentable carbohydrates. Low-carb diet: a diet that restricts carbohydrates and instead includes foods higher in fat and protein. Whole foods diet: a diet that restricts processed or refined foods and sugars. Allergen-Free: a diet that uses products that do not contain the top eight allergens designated by the FDA. The top eight allergens are dairy, wheat, eggs, soy, shellfish, fish, tree nuts (including coconut) and peanuts. 6
By: Etta Schnyder The city of Ames, Iowa, has been making strides to offer food events for the city and has been increasing their options for vegans, vegetarians and other people with special diets. The Ames Main Street Farmers’ Market has been adding more types of vendors and activities since its first season in 2011. They offer fine arts and crafts, homemade food from some of Ames’ most popular restaurants and fresh produce, dairy and meats from nearby farms. Meena Wilwerding, a frequenter of the market, believes the city has the tools they need to make their event fully inclusive for all diets. “There is such a wide variety of products available,” Wilwerding said. “I always see vegetables at different stands, and then they also have food products like honey and jams.” Still, many customers believe progress can be made to increase their inclusivity. Skylar Diaz, an out-of-state freshman at Iowa State University, visited the Ames Farmers’ Market and compared it to her hometown market in Princeton, New Jersey. “The main ready-to-eat food I saw there were things like fair and barbecue food,” Diaz said. “I think they should add different Chinese foods which seem to be good for vegetarians or vegans. A lot of rice dishes also don’t have dairy. Also just in general, less meat and more tofu.” Some of the most popular homemade food vendors at the market are Carlos Quesadillas, Huey’s Mini Donuts, Macubana and Willies BBQ. There are other options like different coffee and smoothie stands, homemade jam booths and baked goods. The different produce options are popular among customers as well.
Ames Main Street Farmers’ Market and diet inclusivity
“If someone is looking for veggies to bring home and cook, there are so many great options,” Wilwerding said. “If someone wants food right there, it might be hard because the trucks are mostly meat dishes and gluten.” One thing that is loved by all visitors of the local farmers’ market is the friendly and welcoming experience. “I feel like overall the setup is similar [to her hometown farmers’ markets] but I could really tell with the Ames Farmers’ Market that everyone put a lot of hard work into what they were selling and it really felt more like a community,” Diaz said. “They wanted to have conversations with the people around them, whereas I feel like back home they are mainly there just to sell and not really to get to know the people who want to buy their stuff.” “I like seeing all the kids and dogs running around,” Wilwerding said, “And buying new flowers for myself.” The Ames Farmers’ Market is open for its summer season every May through October and holds various events throughout the winter. The market has also started holding their Online Farmers’ Market Showcase the week before their winter events for people to pick up on Main Street the day of the events.
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golden milk and watermelon mint cucumber cooler
By: Callan Randall Active Time: 5 minutes Total Time: 5 minutes Servings: 2 Ingredients: 2 cups of milk (regular or vegetarian) 1.5 teaspoon ground turmeric ½ teaspoon ground ginger 1 Tablespoon coconut oil Pinch black pepper 1 tablespoon sweetener of your choice (sugar, honey, maple syrup) Directions Method One: 1. Put all of your dry ingredients into a safe mug and whisk together. Afterwards, slowly whisk in your milk until everything is combined. Add your coconut oil, but do not mix. 2. Put your mug into the microwave for 1-2 minutes or until your milk is hot and the coconut oil has melted. Add your desired amount of sweetener, stir, and enjoy! Method Two: 1. Heat your milk first until it starts to simmer, then whisk in your dry ingredients, oil, and sweetener. After everything has been incorporated, let it simmer for a minute, then remove from heat. Allow it cool, pour it into a mug, and enjoy!
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By: Callan Randall Active Time: 10 minutes Total Time: 10 minutes Servings: 4 Ingredients: ½ fresh watermelon 1 small cucumber 1 lime, zest and juice 2 Tablespoon sugar 5 frozen strawberries 4 Tablespoon fresh mint Ice as needed Directions 1. Cut your watermelon in half and remove the rind. Dice into reasonable cubes, and put into a blender. 2. Wash your cucumber well and cut into chunks. Also place into blender. 3. Zest and juice your lime and add that to your blender, along with your strawberries. Dice your mint finely and add to the blender. Add your desired amount of ice or water and blend until it is smooth. 4. Add sugar according to taste. Garnish with mint leaf and serve immediately!
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so what’s it really like? By: Halee Miller Veganism and vegetarianism are becoming more and more popular in the United States, but some Americans have a hard time understanding and accepting the lifestyle. Unless one practices the diet themselves, it can be challenging to comprehend the desires of others to pursue it. That is why we sat down with two people that would know firsthand what the diets are like: one vegan and one vegetarian. We discussed what the diets mean for them and all the challenges that arise in daily life. Kathryn Burns and Kierlyn Casmirri are both juniors at Iowa State University. Burns is a vegan, and Casmirri is a vegetarian. They gave us the insight that we cannot get from a website or textbook. Let’s define the two terms first. “Veganism means not consuming any animal products; that’s with diet and products, like wearing leather,” Casmirri said. “That also includes honey for me.” “Vegetarianism for me means I don’t eat any meat, but sometimes on vacation, if the fish is local, I will eat it,” Burns said. “But I do eat cheese and dairy,” Those of special diets typically have a motivation for choosing to change their eating habits, whether it be health reasons, animal rights or environmental concerns. Casmirri said that she took an animal science class at Iowa State during her first semester. Each Friday, the class visited some farms as a class lab component. Soon, she could not bear the thought of eating the animals she was seeing in front of her each week. Burns had more of an environmental perspective when choosing to change her diet.
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“I did an interactive news article in high school that showed how bad eating meat was for the planet,” Burns said. “So, I’ve been vegetarian for two and a half years, and I haven’t eaten red meat in three years.”
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These diets do not go without their challenges. Casmirri said that in her college classes, agriculture students sometimes make comments about her choice to be a vegan because of their passion for the livestock industry. “People get personally offended when you say you’re a vegan,” Casmirri said. “Especially in Iowa, since we’re surrounded by so much agriculture,” Burns said she struggles most at family reunions or social gatherings regarding judgment and confusion from others. She said that people tend to feel bad or pity her for not eating meat, even though it is her personal choice. Some vegans and vegetarians, like Casmirri and Burns, feel the opposite judgment from others, saying that people nitpick what they are eating or using to make them feel like they are not genuinely pursuing the diet they say they are. Casmirri touched on an experience when she wore her mother’s leather belt that was gifted to her. Her peers questioned her validity as a vegan for wearing the belt even though she did not purchase it. Burns had a similar experience. She said she once ate a bratwurst when spending time with friends, and everyone around her felt the need to point it out and question her. “The most important thing to remember is to grant yourself grace,” Burns said. “It’s okay to slip up.” Burns said despite the hostility she sometimes feels; she tries to remember her diet is not about being perfect but making progress towards something bigger than herself.
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By: Callan Randall (inspired by the recipe by Adam and Joanne Gallagher) Active Time: 10min Total Time: 35 min Servings: 5-6 Directions Ingredients 1. Bring a medium saucepan of water to a boil, and add 1 cup frozen shelled edamame (soybean) 1/2 tablespoon of salt. Add your edamame and peas. 1 cup frozen peas Cover the pot and let it boil for 7-10 minutes or until 2 garlic cloves, minced the vegetables are cooked. 1 yellow onion, chopped 1/2 cup packed basil leaves 2. As your vegetables cook, prepare a large bowl of 1/3 cup extra-virgin olive oil fresh ice water to be used to cool down the edamame 1/3 cup grated parmesan cheese and peas after they are done cooking. Salt and fresh ground black pepper ¼ to ½ teaspoon Cayenne pepper (optional) 3. As your edamame and peas boil, dice your onion Bread, preferably high quality and toasted and garlic and add to a medium saucepan, along with 2 teaspoons of olive oil. Saute for 5 minutes or until onions are translucent and fragrant. 4. Dump your peas and edamame into a colander before transferring to the ice bath you prepared. Let them sit for 3-5 minutes to stop the cooking process and cool down. Once cooled, rinse gently and set aside. 5. Remove onions and garlic from sauce pan and let cool for 5 minutes 6. If a food processor is at hand, add all the ingredients together and pulse to desired consistency. If a processor is not at hand, take the onions and garlic and fine chop them to a desired consistency before tossing into a large mixing bowl. 7. Grab your peas and edamame from where they were cooling and in batches, chop them up finely into a desired consistency. Using a spoon to mash them while on the cutting board would also be recommended. This process should take 15-20 minutes. When finished add all cut peas and edamame to large mixing bowl 8. Finely chop your fresh basil and add it along with your cheese to a large mixing bowl. Then while stirring with one hand, drizzle in your olive oil with the other and mix until well combined. Add salt and pepper to taste. 9. Use a toaster or oven to toast your bread. To serve, spread roughly 1-2 tablespoons your mixture onto the bread, top with a basil leaf and an optional sprinkle of cayenne pepper and enjoy
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you Cado be kidding me
By: Morrgan Zmolek Cado is redefining how people enjoy ice cream—with the help of the beloved avocado. Meghan, Deb and Jack Dowd are the co-founders of Cado Ice Cream, the first avocado-based and dairy-free ice cream on the market. They wanted to create a better-for-you, plant-based ice cream that would use a healthier fat than other dairy-free ice cream varieties. Meghan and Jack were raised vegetarian, and say healthy eating has always been a part of who they are. Cado is not just a dairy-free, plant-based ice cream; it is also gluten-free, soy-free and vegan. Since it is dairy-free, Cado cannot use the key ingredient present in most other ice creams: milk. Instead, they use the fat from avocados to create their product. “The cool thing is that it doesn’t taste like avocado, it just tastes like chocolate or mint chip or whatever the flavor is,” Meghan Dowd said. “Avocado provides a really neutral, creamy base for traditional flavors.” Cado launched regionally in the Midwest in 2015 with three available flavors: chocolate, mint chip and lemon. They have since expanded their line with an additional seven flavors and now distribute their product nationally. As a family, the Dowds have used avocados as a replacement for other recipe ingredients for years. “We were making a chocolate silk avocado pie, key lime pie with avocado; we were putting avocado in our smoothies, and for more and more people it’s become trendy to eat avocados,” Meghan Dowd said. “It’s because it’s a much healthier fat, the monounsaturated fat found in avocados.” She added that ice cream made with a coconut base tends to taste like coconut, and with avocados, you don’t get an additional flavor coming through. When the family created Cado, they did not think about the fact that it was allergenfree and diet inclusive; they just loved avocados. “It just so happens that the way we created this product that vegans can eat…other people can really enjoy it who haven’t been able to have ice cream in a long, long time,” Deb Dowd said.
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“Ice cream is just a fun food, so it’s nice that everyone can eat it,” Meghan Dowd said. “For us, good quality food is really important. Using the best ingredients and having a good nutritional profile is important in terms of quality of life and quality of health. We didn’t want to create a ‘diet’ ice cream; we’re not interested in low sugar or using sugar alcohols and things like that. We wanted to create a product that would really satisfy that sort of sweet craving that people have.” She said the
ingredients are an important consideration in Cado. They use as many organic ingredients as they are able, and Cado ice cream is non-GMO verified. In addition to ingredients, the taste was another important factor. “Nobody wants to eat ice cream if it’s mediocre,” Meghan Dowd said. The Cado company is also a member of 1% for the Planet, an organization that helps businesses support nonprofits dedicated to helping the environment. The movement takes 1% of their gross sales and then donates them to environmental nonprofit organizations. Creating Cado was a test of trial and error. “Our earlier batches were not as good as what we have on the shelf now,” Meghan Dowd said. “We’ve worked from creating a product that was good but maybe too hard and too dense. Plus, we’re working through the ice cream science of creating
something that would be good through the whole supply chain.” She said her brother, Jack, is the “master food scientist.” He has journals of recipes that he’s tried and tinkered with to ultimately create Cado. Cado is a local company based in Fairfield, Iowa. The Dowds grew up in the state, and Meghan Dowd said it has been a comfortable place for the family to grow their business. She added that it was a bit of a challenge to get the Midwest on board with an avocado ice cream. “If we were in California, people might be a little less skeptical about it...,” she said. They are now finding that people everywhere want to eat healthier, so it’s been great help for growing their business.
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By: Callan Randall (inspired by the recipe by recipes for kids around the world) Active Time: 20 minutes Total Time: 20 minutes Servings: 7-8 Ingredients 1 Jicama, shredded 1 orange (both juice and zest) 3 green onions, diced 5 carrots, shredded Salt and pepper Chili powder Splash of olive oil Directions 1. First, wash your jicama. After that, use a vegetable peeler to peel off the outside layer, and cut the ends off. This may take 5-8 minutes. 2. After peeling away the outside layer, use either a cheese grater or your peeler to get small shreds/slices of your jicama into a bowl. Shred or peel until there is no jicama left. Place in bowl. 3. Peel the outside of your carrots and continue to use your peeler to peel carrot strands into your bowl. I’d recommend moving your peeler up and down your carrot as you also rotate it clockwise to be even. 4. Dice your onions and throw them into your bowl. Zest your orange before cutting in half, extracting the juice, and adding it to the bowl. 5. Add your olive oil, desired amount of chili powder, then mix your salad till it is all coated. Serve fresh or after refrigerating for 1 hour.
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AllergyAWESOMENESS By: Morrgan Zmolek
AllergyAwesomeness is showing why allergen-free food is— well, awesome. It was in fall 2015 that Megan Lavin started her blog, AllergyAwesomeness. The blog showcases the recipes she creates, all of them free from the eight most common allergens. She began AllergyAwesomeness to catalog what recipes worked for her family, as her son was diagnosed at a young age with a rare allergic condition called eosinophilic esophagitis. This diagnosis came with many food allergies. Lavin said she hoped the things she had learned during this journey would help other moms who have children with allergies. “I used to tear up at the grocery store wandering the aisles wondering what I could safely feed my son,” she said. “I wanted to be able to save any other allergy parent from those feelings. Having a child, or yourself, with food allergies can feel very scary, since it’s life threatening, and very isolating because food is so central to our culture.” She said it can be difficult to create recipes because of disappointment when it doesn’t work out. Recipe creation can also be an expensive venture. She said allergen ingredients can not only be 3-4 times more expensive than regular ingredients, but they are also difficult to find. Lavin said she sometimes goes to three or four stores to get the ingredients she needs. However, it is because of these reasons that Lavin decides to share her recipes. “It can save so much heartache for others if we share our journey,” she said. “It really stinks to be excited to eat something, and then be left with a sink full of dishes and nothing to show for all your effort.” Lavin said when people are accommodating of people with allergies, it can make them feel seen. “It’s an incredible burden they have to carry and they have to be so responsible and have so much restraint,” she said. “It’s not like an intolerance where they can cheat and deal with an upset stomach or other irritations, but where they could literally die.” “Think about a time you’ve been dieting or trying to eat better,” she said. “Even as an adult, it’s hard to see others eating something that smells or looks delicious. Now imagine being a kid and having to do that and not even being able to cheat or have ‘just a bite.’” The most rewarding aspect for Lavin is the reaction she gets when she makes a recipe her boys like. “That’s why I do what I do at the end of the day,” she said. “It’s wonderful to be able to help others outside of my family, but at the end of the day if my boys are happy, then I am happy.” To get a copy of Megan’s cookbook, you can find it by searching: “An Allergy Mom’s Lifesaving Instant Pot Cookbook” on Amazon. Discover Megan’s allergen-free recipes and learn more about her story on her Instagram: 18 @allergy_awesomeness. Megan’s favorite recipe – her chocolate cupcakes!
Ingredients: For cupcakes 1 cup water 1 ½ sticks vegan butter (12 tablespoons) ⅓ cup cacao powder 1 teaspoon salt 2 cups gluten-free flour 1 ½ cup granulated sugar 1 teaspoon baking soda ¾ teaspoon xanthan 2 flax eggs (2 tablespoons ground flax seeds mixed with 5 tablespoons of water) 1 teaspoon vanilla extract ½ cup applesauce or dairy free sour cream For frosting 3 Tablespoons dairy-free, soy-free vegetable shortening 3 Tablespoons coconut oil 2 and 2/3 cups powdered sugar 1/2 cup unsweetened cocoa powder 1/3 cup vanilla rice milk 1/2 teaspoon vanilla pinch of salt Instructions: For cupcakes: Preheat your oven to 350 degrees F. Generously grease your pan with non-stick cooking spray, (if doing a 13x9). Or, line your cupcake tin with cupcake liners (makes 12). In a large mixing bowl, whisk together the cake’s dry ingredients, except for the cocoa. In a saucepan over medium-low heat, melt your vegan butter. Add your water, cocoa powder, and dairyfree sour cream/applesauce and stir to incorporate. Take off the heat and add your flax eggs, vanilla, and then whisk in your dry ingredients. Stir until smooth. Pour the batter into your pan or cupcake tin. Bake at 350 for 15-20 minutes for cupcakes, and 20-25 minutes for the cake. Or, until the middle of the cake springs back when you touch it, and it’s slightly pulling away from the edges. Allow the cake to cool. While it’s cooling, make the frosting. Spread or pipe the frosting onto the cooled cake. Keep covered at room temperature, to keep the frosting from drying out. For frosting: In the bowl of a stand mixer, combine the oil and shortening with the paddle attachment. Once combined, add the cocoa. Incorporate completely. You’ll find the cocoa really adheres to the bottom of the bowl, so use a spatula and make sure everything is scraped and incorporated before moving on. Then, add the vanilla and salt. Mix. Then, alternate the rice milk and powdered sugar until you’ve used them all. Feel free to add more powdered sugar if you need it stiff, or a bit more rice milk if you want it thinner. I find this frosts 12 cupcakes great, but if you want to frost a double layer cake, I’d make one and a half batches. Keeps well in the fridge, covered. https://allergyawesomeness.com/the-best-allergy-friendly-chocolate-birthday-cupcakes-glutendairy-egg-peanut-vegan/ 19
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vegan chocolate chip cookies By: Carlos Jimenez (inspired by recipe from Baker by Nature) Active Time: 10 minutes Total Time: 35 minutes Servings: 16 cookies Ingredients 2 ⅓ cup all purpose flour 1 ¼ cup packed light brown sugar ½ cup solid coconut oil 2 teaspoon vanilla extract ¼ cup unsweetened applesauce ¼ cup coconut milk ½ teaspoon salt 1 teaspoon baking soda 2 cups vegan chocolate chips (or regular for vegetarian cookies!) Optional: Flakey sea salt
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Directions 1. Preheat oven to 350 °F. 2. In a medium bowl, mix together the flour, baking soda, and salt until thoroughly combined. Set aside. 3. In a large bowl, mix the brown sugar, coconut oil, and vanilla extract until thoroughly combined. 4. Then add in the applesauce and coconut milk until well combined. 5. Add in the dry ingredients to the wet ingredients, and mix until smooth and thoroughly combined (if the dough is too sticky, add more flour a tablespoon at a time. If too dry, add coconut milk a tablespoon at a time). 6. Fold in the chocolate chips until it is consistent throughout the dough. 7. Scoop out the cookie dough (with a spoon or ice cream scoop) onto a baking sheet prepared with parchment paper. Ensure you leave a few inches of space between them because they’ll spread! 8. Bake for about 10 minutes, or until edges are golden brown, and the cookie has set. Allow cookies to cool before enjoying 20 * Optional: Sprinkle with sea salt for added flavor!
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By: Callan Randall (inspired by recipe by Donal Skehan) Active Time: 20 minutes Total Time: 50 minutes Servings: 3-4 Ingredients 3 ripe avocados ½ cup cacao powder 2 teaspoon instant dark coffee 3 Tablespoon honey 3 Tablespoon coconut milk 1 Tablespoon vanilla extract ½ teaspoon sea salt for garnish extra sugar based on your taste preferences
Directions 1. Use a food processor all to blend all of your ingredients until smooth, then refrigerate for 30 minutes. 2. If you don’t have a food processor, place all of your ingredients into a large mixing bowl and use either a potato masher or a fork to mash and mix the ingredients until smooth. Place mixture into serving bowls, then set in fridge for 30 minutes 3. Once chilled, take out of the fridge, sprinkle sea salt on top, and enjoy!
chocolate avocado pudding
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By: Zack Brown Vegan and plant-based milks have taken the world by storm within the last couple of years. Coffee shops and grocery stores now have a wide variety of options for consumers looking to switch out their cow’s milk for something new and exciting. Answer these questions below to find out which vegan milk most accurately depicts you — and put you one step closer to finding the perfect alternative milk for you.
what kind of vegan milk are you?
Keep track of your answers for a result at the end. 1. You have nothing to do on a Friday night — you decide to: a. b. c. d.
Stay inside and relax Go out to a nice restaurant Find a party to go to Go to the library and study
2. It is raining outside — you decide to: a. b. c. d.
Drive around and pretend you’re in a sad music video Drink your favorite cup of tea by the fire Go outside and dance in the rain Continue with your day with an umbrella in hand
3. It’s movie night — pick a genre: a. b. c. d.
Romantic-Comedy Action-Suspense Horror Documentary
4. You’re on Aux — pick a song: a. b. c. d. 24
“Ophelia” by The Lumineers “When We Were Young” by Adele “Teenage Dream” by Katy Perry “Closer” by The Chainsmokers and Halsey
5. Your favorite restaurant chain: a. b. c. d.
Olive Garden The Cheesecake Factory HuHot Jimmy John’s
6. Your favorite cheese: a. b. c. d.
Parmesan Brie Pepper Jack American
7. Your favorite animal: a. b. c. d.
Turtle Horse Hippo Dog
8. Your favorite winter holiday: a. b. c. d.
Christmas Hanukkah New Year’s Eve New Year’s Day
9. Your favorite color: a. b. c. d.
Blue Gold Orange Green
10.You are stranded on a desert island and you can bring one thing — you bring: a. b. c. d.
Phone Book Radio Emergency Supply Kit
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Now...count how many A’s, B’s, C’s, and D’s you answered.
If you answered mostly A’s, you are: Oat Milk You are Oat Milk! You are most likely the mom friend of the group. You are chill, loving, caring, sensitive and you love to relax! You love to feel like you are the main character, and you love to be your own person. Celebrate accordingly with an oat milk honey latte. If you answered mostly B’s, you are: Almond Milk Woot woot! You are Almond Milk. You are sophisticated, classy and calm. You know what you like, and you aren’t afraid to be confident. You are a trendsetter, and you do not mess around with poor attitudes or bad people. No bad vibes for you! Throw a splash of almond milk into your post-workout smoothie — you deserve it. If you answered mostly C’s, you are: Coconut Milk Ohhh yeah! Coconut milk for the fun friends! You are coconut milk because you are different, and you are not afraid to put yourselves out there. You’re versatile, loud, fun and exciting. You add a little zest to every conversation and friendship that you have. Chances are you are probably a little sporty, and you love to have a good time. Go out and get a Pink Drink with a group of friends — you know you want to!
If you answered mostly D’s, you are: Soy Milk
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Is soy milk just regular milk introducing itself in Spanish? If you answered mostly d’s — that is because you probably didn’t find that joke to be funny. You are very straightforward and blunt. You are a habitual person who likes things how they are! You like things how they are! You’re organized, intelligent and enjoy basic things — and that is totally okay. You intimidate people, but deep down — you are very emotionally intelligent. Go buy a carton of soy milk, or don’t — whatever makes you happy!
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local restaurant feature: Lockwood Cafe By: Morrgan Zmolek Lockwood Cafe has an entirely vegetarian menu— one that even non-vegetarians will love. Lockwood Café began as a desire to create an inclusive community space that promoted the arts. Sharon Stewart, owner and manager of Lockwood, said that she and her team decided on the idea for a café because of the inclusive nature of coffee shops. “Everyone feels welcome at a café,” Stewart said. “You kind of know your role. Not everyone feels welcome walking into a gallery space. By having a café that’s connected to the gallery, we’re kind of encouraging people to access and use the space and it’s been really amazing to see all the amazing things that have happened.” Lockwood started as a seasonal pushcart serving crepes and coffee. It wasn’t until Oct. 1, 2019, that the physical brick-and-mortar building opened. The name Lockwood originated from the original business that was on the property: Lockwood Grain and Coal. The name paid homage to what grain elevators were in a community: a gathering place. On Thursdays, Lockwood hosts a “Kitchen Takeover.” This event gives Rama Sridhar, a vegetarian chef from India, the space to make Indian-inspired vegetarian dishes. In a new event series in partnership with The Bean Palace, customers are served an eight-course fine dining experience based around legumes. The idea behind this experience is to bring emphasis to a food that is often seen as a side dish. Lockwood’s menu is completely vegetarian. “We built the menu with the idea that you come in and the menu doesn’t say ‘it’s all vegetarian,’” Stewart said. “Instead, it promotes the idea that you won’t miss it. We’ll make the food so good and have so many options that you won’t even think about it.” Lockwood also has vegan and no gluten added options as well.
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“We wanted to make food that was healthy and affordable,” Stewart said. “One of the key concepts early on was like, price point wise, can we compete with McDonald’s? Can we be a place where you can come and get a healthy meal for the same price point that you can at McDonalds, because that’s meat-centered food.” She said that having a vegetarian menu is also cost-effective, keeping the price of their goods accessible for all. “If you want to be a space where people meet and build connections, it needs to be a space that promotes safety and inclusivity,” Stewart said. “We’ve tried really hard to keep that as a focal point in our intentions.” Lockwood is currently working on expanding its menu to fill the niche that isn’t currently met. “It’s pretty crepe-centric right now,” she said. “We want to add, like, a soup and a salad and a grain bowl.” In expanding their menu, she said that they have to keep in mind the space they have available to work with. “It needs to be something that doesn’t stress our work environment to add that, or else I’m not being inclusive and thoughtful to the people I work with here.” Lockwood does not promote that the menu is completely vegetarian anywhere in their website or social media. “The whole idea is that that might potentially deter people from being in this space because there are preconceived notions that aren’t true,” Stewart said. “We get people who have been coming here for months and didn’t realize it was vegetarian.” “I think, in general, the more we expose ourselves to things we aren’t used to, the more opportunity we have to grow and expand our imagination of what could be. Exposing yourself to perspectives that are different than yours allows you to see the world in a much bigger way,” Stewart said.
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butternut squash sage apple soup By: Callan Randall (inspired the recipe by Caroline’s Cooking) Active Time: Prep 1 hour Cook: 30 minutes Total Time: 90 minutes Servings: 7-8
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Ingredients Spoonful of butter (can substitute for olive oil) 1 tablespoon extra virgin olive oil 1 onion 1 whole roasted butternut squash 1 granny smith apple 2.5 tablespoons sage 1 tablespoon thyme Salt and pepper 5 tablespoons flour 4 cups broth (chicken or vegetable) ½ cup heavy whipping cream (can substitute for coconut cream) Cayenne pepper (optional) Directions 1. Preheat oven to 400° F. 2. Cut the ends off your whole butternut squash and cut into fours. Be careful as it is particularly hard to cut this kind of squash, especially with a chefs knife. You will likely need to apply pressure either with your hand on the back of the knife or try to chop the squash to the best of your ability 3. After cutting the squash, scoop out the insides till clean. Put squash onto baking sheet and drizzle with olive oil. Put in oven for 45 minutes to an hour at 400° F. 4. While your squash bakes, dice your onion, sage, and thyme, and set aside. For your apple, peel the outside before cutting in half and cutting out the middle. Dice into fine pieces. 5. Once your squash is done (should be starting to brown or blacken in a few places and the flesh should feel soft), start your pot with a spoonful of butter. Saute your onion and apple together for about 5-6 minutes until onions are translucent. 6. While your vegetables saute, dice your squash. Do to this, peel away the skin with your fingers or a knife. Then cut the pieces into cubes before setting aside. 7. Once your onions are translucent and your squash is cut, throw it in along with your herbs. Let cook for 7-8 minutes until very fragrant. 8. Add flour at this stage and mix well into the pot. You can also start crushing your squash with the back of a spoon in the pot, especially if your don’t have an immersion blender. 9. Add broth and let cook till simmering, about 10 minutes. Add your heavy whipping cream (or substitute) toward the end and let cook for another 6-7 minutes. Add salt and pepper to taste along with your cayenne pepper if you desire it. Let cook for 2 more minutes. 10. If you have an immersion blender, blend the soup until all the solids are gone and the soup is thick and creamy. If no immersion blender, serve immediately. 30
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how to build the perfect vegan charcuterie board By: Zack Brown Charcuterie boards are often filled with an assortment of meats and cheeses with sides of spreads, nuts, vegetables and fruits. For vegans—building a charcuterie board may seem like an impossible task—but with a large variety of plant-based meats and cheeses on the market today, anyone can build the perfect vegan charcuterie board in no time.
Step 1: Acquire the perfect charcuterie board The board in which you showcase your final product must be pleasing to the eye. No plastic plates here—show your guests that your vegan charcuterie board is the real deal.
Grocery List ___________ · · · · · · · · · · · ·
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2 vegan cheeses 2 vegan meats 1 bag of mixed nuts 1 bottle of agave (combine with red pepper flakes to create hot “honey”) 1 box of water crackers 1 bag of pretzels 1 jar of olives 1 container of hummus 1 container of strawberries 1 container of blackberries 1 container of carrots 1 container of celery
Step 2: Create your grocery list This is crucial if this is your first time creating a vegan charcuterie board. Your shopping will go much smoother if you have an idea of what you need before going to the store. Write down what you want to include in your board. It may look something like this.
Step 3: Go to your nearest inclusive grocery store Finding the right grocery store that will have an assortment of vegan-friendly products is key to having the perfect board. In the Ames and Des Moines area, Wheatsfield Cooperative, Trader Joe’s and Whole Foods are great options for finding vegan-friendly choices for your charcuterie board. Hy-Vee and Aldi also offer great, budget-friendly vegan finds as well.
Step 4: Purchase the ingredients The vegan cheeses and vegan meats are going to be up to you in the end. Vegan cheeses and meats can be hit or miss. But—there are a lot of great ones out there. Here is a list of great vegan cheeses and meats to help you create the perfect board. The Miyoko’s Creamery vegan cheese wheels made from cashew milk are perfect for a vegan charcuterie board. These wheels will elevate your board with a sense of class and elegance—and your non-vegan friends won’t even be able to tell the difference. The Field Roast Company makes a great line of vegan meats and cheeses that can be found at a variety of different grocery stores. Their Chao vegan cheese comes in a block, and has a great taste—especially when paired with some of their vegan sausages. When looking for a great vegan deli meat option, Unreal Deli and Tofurky are going to be your best bets. Unreal Deli is available at Whole Foods, whereas Tofurky is more commonly found in most grocery stores. Lara Murray, a sophomore at Iowa State University, has been a vegan for a few years. When asked what brand of vegan meat or cheese she would opt for when creating a charcuterie board, she said, “I don’t use vegan meats and cheeses very often. If I was creating a vegan charcuterie board, I would just put a bunch of different types of nuts, so that there is a source of protein on the board.” Having vegan meats and cheeses on your board isn’t necessary, but it may amp up the board in a way that both vegans and non-vegans can both enjoy it. Step 5: Assemble the board Now, this is the fun part! Organize your board in a way that makes sense for you and your guests. Make sure that everything is evenly dispersed, so that everyone can nibble away no matter where they are standing or sitting. Serve with a glass of vegan wine and enjoy your perfect vegan charcuterie board. 33
guac salsa
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summer salsa and guacamole By: Callan Randall (inspired by the recipe by Tammy Randall) Active Time: 20 minutes Total Time: 20 minutes Servings: 7-8
Salsa
1.5 lbs of tomatoes, finely chopped ½ medium red onion, finely diced 1 jalapeno,finely diced 1 garlic clove, finely minced ½ cup fresh cilantro, finely chopped 2 tablespoons fresh lime juice
Directions 1. Dice your onion, jalapeno, cilantro, and garlic very finely before setting into a bowl. Mix, then set aside. 2. Finely chop up your tomatoes till it is either chunky or saucy. Add to the ingredient bowl, mix well until combined, and salt well to taste. Add lime juice as well, give one more mix adjusting seasonings and spiciness to preference, then serve. Tip: if you have a food processor, you can skip all of the above steps and just throw all the ingredients in and blend to your preferred consistency.
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Guacamole 2 avocados ½ red onion, finely diced 1-2 jalapenos, finely diced 1 small tomato, finely diced Salt and pepper to taste Cilantro Splash of lime juice Directions 1. Dice your onion, jalapeno, cilantro, and tomato very finely before setting aside. Put all of these into a bowl, mix, then set aside 2. Cut open your avocado with a small knife and twist to open. Carefully use your knife to remove the pit by gently bringing it down to imbed it into the pit. Give a slight twist and it should come out. After this, scoop out the insides with a spoon or knife, then dice up into chunks 3. Throw your avocado chunks into your bowl with the other ingredients and use a fork to mash it it to a desired consistency. Salt and pepper to taste, add lime juice, give it a quick stir, and enjoy.
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Claire Can Cook By: Zack Brown Claire Fogarty began her vegan and glutenfree journey when she was 13 years old. Claire had been getting painful digestive issues, and the doctors could not figure out her diagnosis. Claire knocked out dairy and gluten from her diet, and her problems seemed to go away very quickly. Claire later went on to become vegetarian, and then eventually vegan, for ethical purposes. She has now branded herself to her followers as Claire calls her social media platforms a “microa “vegan and gluten-free teen” in most of her ecosystem” of sorts. With nearly 30,000 TikTok videos. followers and over 4,200 Instagram followers — she says that sometimes these numbers feel Claire is a 19-year-old journalism student huge and sometimes they feel small. She gets at the University of Southern California -— recognized in public a decent amount, she said, when she isn’t busy being a full time student, for being a micro-influencer. she is creating TikTok videos and podcast episodes, photographing her food and Despite her rise in recognition, she is just happy sharing her life with the world. Claire started for her opportunities to make an impact on people, her blog in 2016 and started her podcast in she said. “I get DM’s from people regularly who 2018. At first, she was only sharing her food express how much of a positive impact I have had with friends and family, but when she gained on them through my videos and blog posts. I am a large following on TikTok, she then gained just always astonished at how my videos can have traction on her Instagram, podcast and that much of an impact on people.” website. Claire gained popularity through TikTok due to her “what I eat in a day” videos that showcase how easy it can be to be vegan and gluten-free. “I have a good relationship with food, so that is mostly why people follow me.” Through her TikTok she has been able to become friends with lots of prominent TikTok influencers including Jeremy Scheck of Scheck Eats, Justine of Justine Snacks and Ashley Wicka. Claire’s biggest moment of gaining popularity through TikTok is when she found out that Emma Chamberlain 38 followed her.
Claire offers two pieces of advice for those who are wanting or needing to go vegan or glutenfree: do not fall victim to diet culture and to try cooking at home. “Cook and experiment and fall in love with food. Also try new restaurants! When you make food from scratch you know what is in it. You take it into your own hands and you have the opportunity to try new things and be creative. Challenge yourself and be patient.” You can find Claire online at clairecancook.com or @clairecancook on social media.
Try out Claire’s favorite recipe!
Instructions
Orange Currant Scones Vegan + GF
1. Preheat the oven to 450° F and prepare a baking sheet with either a silpat, wax paper, or baking grease. 2. Put the flour, sugar, salt, and baking powder, into the base of your food processor. Pulse until these dry ingredients are fully incorporated, make sure that there aren’t any baking powder clumps! 3. Add the butter to the food processor one tablespoon at a time, and pulse a few times each. Pulse until the mixture has a coarse meal texture. 4. Dump the contents of the processor into a large mixing bowl. Add the orange juice, zest, and extract, then stir with a rubber spatula until a dough begins to form. 5. Next fold in the currants thoroughly. 6. Take the dough and place it onto the floured surface and mold it into a disk. The thickness should be about an inch and a half. 7. Using a sharp knife, cut the dough into 8 triangles (like you would cut a pizza). Then separate the triangles and place them onto the prepared baking sheet. 8. Bake the scones for about 12 to 15 minutes until they are golden brown. 9. Cool for 10 minutes and serve!
Ingredients 2 cups of GF all-purpose flour + extra to flour surfaces 3 tablespoons sugar 1 tablespoons baking powder 1/2 teaspoons salt 5 tablespoons vegan butter (Claire uses the brand Earth Balance) 3/4 cups orange juice 1/2 teaspoon orange extract zest of 1 orange 1/2 cup dried currants
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gluten-free pumpkin bars Ingredients For the bars 2 cups gluten-free all purpose flour (with xanthan gum) 3 teaspoon cinnamon 2 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon salt ¼ teaspoon ground ginger ¼ teaspoon ground cloves ⅛ teaspoon ground nutmeg 1 2/3 cup sugar 15 oz can pumpkin puree ½ cup unsweetened applesauce ½ teaspoon vanilla extract ½ cup melted unsalted butter (or any neutral tasting oil) 4 eggs For the Frosting 2 cup powdered sugar 1 teaspoon vanilla extract 3 oz softened cream cheese ½ cup softened butter
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By: Carlos Jimenez (inspired by the recipe by My Gluten-Free Kitchen) Active Time: 10 minutes Total Time: 40 minutes Servings: 24 bars
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Directions 1. Preheat oven to 350°F. 2. In a small bowl, mix together flour, cinnamon, baking powder, baking soda, and salt until homogenous, and set aside. 3. Using either a hand mixer or stand mixer, beat together the sugar, pumpkin puree, applesauce, vanilla extract, butter, and eggs until fluffy and smooth. 4. Add the dry ingredients to the mixture, and mix until just combined. 5. Spread onto ungreased rimmed baking sheet, and bake at 350 °F for 25-30 minutes, or until a toothpick inserted comes out clean. Allow to cool. 6. While pumpkin bars cool, beat together the frosting ingredients until combined, and acquires a smooth consistency. 7. Frost the bars and serve!
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TikTok accounts to follow if you have a special diet
Creators have been using TikTok as a platform to post at-home recipes for their audiences to enjoy. Many creators have been sharing inclusive-diet recipes for people who may not know where to get started with their special diet.
and her personal blog to share recipes on a wider platform.
With the app’s skyrocketing popularity since 2016, professional registered dieticians have started offering recipes for at-home audiences. Non-professionals have also been sharing recipes they created at home. The amount of food sharing has caused the “food side” of TikTok to grow.
Liz posts mostly plant-based recipes for vegetarian and vegan diets. She creates flavorful and unique recipes like kimchi macaroni and cheese, vegan scallops and mushroom nuggets. Lizes’ most popular video is a “60 Clove Garlic Soup” recipe. The video has over 12 million views.
#Recipes has over 6.8 billion views on the app and other hashtags for vegetarian, vegan and keto recipes have over 100 million views each. People’s interest in healthy recipes have caused an uprising of specific-diet pages to be created. Here are five TikTok food accounts to follow if you are looking to spice-up your special diet: @Janellerohner - Keto Recipes Janelle Rohner shares keto, low-calorie and low-carbohydrate recipes to her 4.6 million followers. She shares recipes and her own personal snacks with her audience. She posts simple recipes for everyday snacks and meals, different salads and themed meals for holidays. Rohner has accumulated over 207 million likes and posts new videos daily. @Gatherednutrition - Balanced Recipes Mia Swinehart is a registered dietician who shares nourishing recipes with her audience. She posts recipes for different needs including gluten-free and vegan diets. Swinehart also posts vlogs and “what I eat in a day” videos centered around healthy recipes. She also uses Instagram
@Foodwithliz - Plant-Based Recipes
@Shaynateresetaylor - Gluten-Free Recipes Shayna Terese Taylor posts gluten-free recipes and brands herself as a holistic nutritionist. A holistic diet is an approach with a focus on eating whole foods to nourish the body and the soul, according to the American College of Healthcare Sciences. Taylor’s account has videos of gluten-free and healthy recipes. She also shares videos of her daily routines and habits to nourish her holistic diet. @Justine_snacks - Pescitarian Recipes Justine posts pescitarian and meat-free recipes on her TikTok, Instagram and Youtube channel. She posts full meals, snacks and desserts almost daily to her platform of 972,000 followers. Justine’s most popular videos are of her making different kinds of toasts and desserts. For more accounts and recipes, check out #Recipes and #FoodTok on TikTok. 41
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Ingredients ½ red onion, diced 3 mini cucumbers , diced 2 jalapeños (keep some seeds!), diced 4 roma tomatoes , diced 1 bunch of cilantro, roughly chopped 3 limes 1 ½ 12-ounce bags of pre-cooked tail-off mini shrimp (we used Hyvee brand) Kosher salt (to taste), diced Tostadas or tortilla chips
Directions 1. Wash all your produce thoroughly! 2. Finely dice ½ of a red onion; place diced onion into the large bowl. Cut your 3 limes in half; place halved limes one at a time into the lime squeezer and squeeze into the large bowl; repeat until all limes are used. Then cube shrimp into relatively even pieces; place into the large bowl. 3. Season the bowl of cubed shrimp, onion, and lime juice with two pinches of kosher salt; mix thoroughly. 4. Finely dice your cucumbers, roma tomatoes (I recommend scooping out the pulp for easier dicing), and jalapenos (keep the seeds from at least half of the jalapeno, but this can be adjusted based on preference). 5. Roughly chop one bunch of cilantro and place all diced ingredients in the large bowl and mix. 6. Season with kosher salt to one’s liking and serve alongside tortilla chips or tostadas.
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By: Carlos Jimenez Active Time: 30-40 Minutes Total Time: 30-40 Minutes Servings: 8
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oven-baked chickpeas seasoned with shawarma seasoning
By: Callan Randall (inspired by recipe by minimalist baker) Active Time: 20 minutes Total Time: 80 minutes Servings: 5-6 Ingredients 2 cans of chickpeas Oil olive for roasting Salt and pepper ½ teaspoon ground cinnamon ¼ teaspoon cardamom or cloves 1 teaspoon ground coriander 1.5 teaspoon ground turmeric ½ teaspoon ground ginger 2 teaspoon smoked paprika 2 Tablespoon ground cumin 3 teaspoon red pepper flakes/crushed red pepper Dash of sugar (optional)
Directions 1. Preheat oven to 350 °F. 2. Open your cans of chickpeas and drain the liquid and rinse in a colander. Dry with a paper towel before setting aside into a large mixing bowl. 3. Mix all of the spices in a separate bowl and set aside. 4. In your large mixing bowl with chickpeas, add a bit of olive oil and slowly stir and incorporate your spices until all of your chickpeas are coated. 5. Spread out your chickpeas onto a baking sheet and place in your oven at 350°F for 1 hour or until chewy/ crunchy. Check your chickpeas 3 times within the hour and use a metal spatula to move them around to ensure even baking. Once done, let them cool, then serve or store.
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paleo ranch dressing By: Callan Randall Active Time: 15 minutes Total Time: 15 minutes Servings: 5-6 Ingredients: ¾ cup Sir Kensington mayonnaise ¼ cup coconut milk 1.5 Tablespoon dill 1 Tablespoon parsley ½ teaspoon onion powder ½ teaspoon garlic powder Salt and pepper to taste Directions 1. Measure out all ingredients into a shaking mix jar, and put on the cap. Shake for a few minutes, open, and enjoy!
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kitchen sink curry
By: Callan Randall (inspired by the recipe by Averie Sunshine) Active Time: 10 minutes Total Time: 40 minutes Servings: 7-8 Ingredients 3 Tablespoon coconut oil (olive oil may be used as a substituted) 1 large yellow onion, diced 3 cloves garlic, diced 13 ounce can coconut milk 3 cups shredded carrots 1 quart canned tomatoes 4 cups spinach Any leftover vegetables from the fridge 2 Tablespoon ground ginger 3 teaspoon ground coriander 2 Tablespoon smoked paprika 3 teaspoon ground cumin 2 Tablespoon curry powder Salt and pepper to taste Juice from 1 lime 3 Tablespoon brown sugar ¼ cup fresh cilantro for garnish Rice (for serving) Directions 1. Prep all vegetables by dicing into small pieces and setting aside. 2. In a pot, add oil and sauté the onion for 5 minutes. 3. Add garlic, carrots, and leftover vegetables and saute for another 5 minutes. Then add all the spices until fragrant. 4. Once the vegetables have sauteed to the point of becoming soft, add your tomatoes and coconut milk. Cook for 20 minutes. 5. After 20 minutes while the curry is bubbling, add lime juice and brown sugar. Taste and adjust seasoning as desired. 6. Add spinach leaves last and cook for an additional 10 minutes to wilt them. Garnish curry with cilantro, and serve over rice.
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By: Halee Miller
few and far between
For some, trying to find foods that fit their diet and lifestyle in Ames, Iowa, is like trying to find a needle in a haystack. Vegetarian, vegan, gluten-free, dairy-free, organic, paleo — you name it, and there are residents in Ames that practice one, if not more, of these diets. Living in Ames, however, can make purchasing decisions for a special diet difficult at times. With large grocery stores like Walmart, ALDI, HyVee and Fareway, there are limited places to pick up specific ingredients and products that suit one’s special diet needs; this is where Wheatsfield fills the gap. Wheatsfield Co-op is a cooperative grocery store, meaning it is owned by its 7,000 members across central Iowa. Selling more than food, the co-op’s mission statement states: “The co-op offers food, services, and education to cultivate a healthy environment and socially just community.” Cooking and wellness classes, “tiny deck concerts,” an art gallery, regular donations for the community and recipes shared online and in-store all make Wheatsfield a popular place to shop, learn and connect with those in the Ames community. There is also a deli, juice and smoothie bar, salad bar, bakery and hot bar available for all customers. The co-op’s operation manager, Bronwyn Beatty-Hansen, said that they are unique in that they aim to sell mainly organic and local products, especially in their produce. The few things that are not organic, like some packaged foods, also must meet a standard for Wheatsfield. “We try to avoid things that have artificial colors and flavors, artificial preservatives, high fructose corn syrup and hydrogenated oils,” BeattyHansen said.
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Beatty-Hansen said Wheatsfield provides many vegan, gluten-free or allergen-free products, making it a convenient stop for those with special diets. They also offer a multitude of dairy alternatives, a bulk department of nuts, grains and seeds and vegan, paleo or gluten-free convenience items that are ready for customers to grab on the go.
Bronwyn Frame is a resident of Ames that has been coming back to Wheatsfield for the last 34 years. She is also a member of the co-op. “They have a lot of alternative products that other stores don’t,” Frame said. “We don’t eat a lot of processed foods, so this is a great place to start for those types of ingredients.” Rex Heer drives about 30 minutes to buy from Wheatsfield. He said he recently started eating mainly organic and gluten-free and has found the co-op to be an excellent resource for his diet goals. “It’s not nearly as overwhelming [as large grocery stores],” Heer said. “I like the variety here that you don’t find in places that are catered to popular stuff.” Support local producers and community organizations by shopping at the Wheatsfield Co-op, located in downtown Ames, Iowa.
f res h c i n a g r o l a loc s e i r e c o gr
MEMBER OW NED, ANYONE C AN SHOP AT THE COOP!
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n a g e v g l ut e n - f re e n a i r a vegeatllergen friendly
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413 NO R T H W E S T ERN AVE, AM ES, I A 50 0 1 0 W WW. W H E A T S F I ELD. C O O P ♥ • 515- 232- 4 0 9 4 ♥ EVERYO NE W EL C O M E49 OP E N DA I L Y ♥ • 8 A M - 9PM • O F F G R E E N & RED BUS RO UT ES
happy eating happy eating happy eating happy eating happy eating happy eating happy eating Special thanks to ISU Student Government for making this publication possible.
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happy eating
