River Valley Woman November 2018

WOMEN’S HEALTH AT ALL STAGES OF LIFE.

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Our OB-GYN team specializes in women’s health — caring for you during all stages of life. From Pap testing and contraceptive counseling to pregnancy care and menopausal concerns, you can get exactly the care you need right in Faribault, Mankato and Owatonna.

Our OB-GYN team specializes in women’s health — caring for you during all stages of life. From Pap testing and contraceptive counseling to pregnancy care and menopausal concerns, you can get exactly the care you need right in Faribault, Mankato and Owatonna.

Call to schedule an appointment.

Call to schedule an appointment.

Faribault: 507-339-4145

Faribault: 507-339-4145

Mankato: 507-246-2248

Mankato: 507-246-2248

Owatonna: 507-774-5174

Owatonna: 507-774-5174

mayoclinichealthsystem.org

mayoclinichealthsystem.org

WE

Let

Lather, Rinse, Repeat

BY EILEEN MADSEN Editor

Chiffonade: To slice in very thin strips. Knife skills. Don’t mess with me. Enough said. Mirepoix or Soffritto: Finely diced carrots, onions and celery that make the flavorful base of many dishes. Perfectly acceptable to use as a pet name when someone has it all.

“Let’s eat!” It invokes all kinds of feel-goody feels of being called for supper, of holiday meals, traditions or just comfortable, daily routine. But we should stop and think about where that milk, cheese, meats, and everything else we likely take for granted, comes from. Before we can fling all this fare into our carts we first need farmers to do all the hard work, along with many others who work in food-related fields, who allow us the privilege of saying “Let’s eat!”

Our cover feature, blogger Bella Lam, owner of Coconut Whisk Baking Co., advises us to be aware of those “aha” moments of inspiration. One such moment came out of the blue for her vegan baking mixes. As a college student, she didn’t have a lot of time to spend in the kitchen and using mixes just made sense. Winner of the Big Ideas Challenge at Minnesota State University-Mankato, Bella was able to transform her “aha” into a “ta-dah!” with her successful products. I have become such a foodie in the last few years that I actually miss my garden when away from home during growing season.

“How many tomatoes have ripened?” I wonder, and “Do my herbs need watering?”

Cooking show stars are my new CBFFs (Chef Best Friends Forever). Watching “The Kitchen” show is like Skyping with pals, and well, Bobby Flay and Ina Garten might as well be my next door neighbors in how familiar they are.

You can glean a lot from marathon Food Network shows and weekend cookbook/blog perusing. But cooking can be a very sensual, albeit learning, experience, so proceed with caution with new terms and techniques. Here’s a few to add to your repertoire:

Lardons: Little squares of fatty bacon. Adds a lot of flavor but likely not a suggested endearment to one’s spouse, i.e. “What do you want for Christmas, my little lardon?” unless you’d like a lump of coal in return.

Umami: A combination of sweet, sour, salt, and bitter. Definitely ok to exclaim to one’s partner, but perhaps in private.

En papillote: A method of cooking in sealed parchment paper. No more oven cleaner fumes to spoil the ambiance.

You wouldn’t have to worry about misusing any of these terms if you have personal chef Hannah Thompson in your corner. Or, at least a corner of your kitchen. She’ll do the shopping, chopping, cooking, and cleaning up for you! She will even put the leftovers in containers and label them.

My husband and I are the king and queen of leftovers, transforming a parade of yesterday’s noodles and potatoes into today’s fritters and frittatas. Perhaps we could ride on a float and throw mirepoix and lardons in place of candy.

If you don’t have time for even leftovers, and want something “simply delicious” then meander over to the Mankato Mall and Joleen Sadaka’s deli of the same name. A leap of faith and a dash of courage were her recipe for success.

Getting back to basics when it comes to farming is where Nature’s Pantry run by Sarah Fischer and family come in. Considered a “big hobby,” they raise grass-fed cows, chickens, offer maple syrup, raw honey, as well as raw milk, and embrace organic and chemical-free growing methods.

Everywhere on social media you can get involved in virtual food fights about farming practices, ingredients, how animals should be raised, product labeling and more. Farmers weigh in, foodies have their say, even celebrities get in on the verbal fisticuffs, with science often duking it out with alternative facts.

As someone who works with many ag-related clients in my other gig as a graphic designer, I have learned so much about farmers that I never fail to thank one as a tagline when someone says “grace” before a meal, or to share positive advocacy messages when possible. But you can find a true advocate in Theresa Keaveny, executive director of the Sustainable Farming Association (SFA) of Minnesota. Working with issues that protect air, land and water she helps not only farmers succeed, but communities and the planet to thrive.

All this talk of food is making us thirsty, right? Then why not mix a highball with vodka made just for us girls? HER Spirit Vodka is more than just a name, it’s a social movement. Kjersten Merila, and husband Steve, teamed with an existing distillery to create a vodka that is more than just a cocktail ingredient. Half the profits of HER Spirit are used to help one woman entrepreneur per year get her business ideas off the ground. Here’s looking at you!

This is our biggest issue to date, so enjoy it in small bites, or all in one gulp. From farmers and chefs, to food business owners and ag advocates—umami, it’s food for thought! Bon appetite, my little soffrittos.

What better two words are there to hear than

FEEL THE ANTICIPATION… ARE YOU IN?

JOIN US APRIL 10-14TH, 2019

FOR THE FIRST EVER, RIVER VALLEY WOMAN LEADERSHIP RETREAT

Learn and laugh while connecting with other business women, and indulge in the luxuries of Unico 20° 87° Riviera Maya, the hottest new resort in Mexico. This highly-anticipated retreat is all about bringing your best YOU back to work, home and life.

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Look for us on Facebook... River Valley Woman Leadership Retreat

By MARIE ZIMMERMAN PHOTOS BY RHONDA MILBRETT PHOTOGRAPHY

A warm kitchen scented with cinnamon, piping hot chocolate muffins, stacks of fluffy pancakes and a detailed business plan: Food is a mixture of love and business for Bella Lam. She launched Coconut Whisk Baking Co. earlier this year with her partner, Myles Olson, while both were still students at Minnesota State University, Mankato. The company sells vegan baking mixes and supports social causes with part of its proceeds. “I got this idea pretty much in the shower one night. It was this eureka moment. I don’t even know where the idea came from, but I was like, vegan baking mixes. It just sounded so right. I got chills and everything,” said Lam, who graduated this spring with a bachelor’s degree in public health education.

A plant-based lifestyle blogger, Lam decided to go vegan two years ago. Olson is vegetarian.

“We’ve been dating for four years and our love language is quality time. We love doing things together. We obviously love to eat. We’re foodies,” Lam said.

But their schedules as college students didn’t allow for hours in the kitchen. Having a baking mix to keep things simple was really appealing, but hard to find for a vegan. Lam had been thinking about starting a

business, but nothing seemed right until that idea in the shower. And it was perfect timing. About a week later, after a workout at the gym, Lam was walking on campus and came across a poster for the Big Ideas Challenge at MSUM—an entrepreneurship competition that gives students and alums the opportunity to compete for money to fund their business.

“We had like two months until the competition, which we thought was really short, but I think that helped us get laser focused on the goals and what we needed to launch,” Lam—who describes herself as someone who likes to tackle big ideas and move on to what’s next—said.

Coconut Whisk took top prize in the agriculture and food division, netting $3,000 to help grow their brand.

“Luck is when opportunity meets preparation. So be sure to be aware of those ‘aha’ moments,” Lam wrote on her blog after winning. “Be mindful of that poster in the hallway, the idea that makes you feel electric, the expansive feeling when you’re creating something. The universe is softly speaking to you to take it and run. Take risks and trust that everything will work out. Win or lose, there’s always something to gain.” 

 Baked with Love

Growing up in Farmington, baking was Lam’s favorite way to spend her days. When she and Olson first started dating, baking was what brought them closer. All the couple’s happiest memories were created in the kitchen, and they wanted to bring that to the people around them with Coconut Whisk.

“It just seemed so fitting to who we are and what we value—time together. Incorporating the love of baking and food into this business that revolves around that, it was perfect for us. And then we get to do pretty much everything together,” Lam said.

Coming up with the product line for Coconut Whisk wasn’t very strategic, she admitted. “We were just like, ‘We like snickerdoodles and chocolate chip cookies and chocolate muffins are good too… and let’s just throw in some pancakes.’”

Getting the ingredients right was trickier. They revised each mix two or three times, trying different flours and attempting to stay away from dried out baked goods.

“The first product we ever tried was lemon poppy seed muffins and those were awful because we tried coconut flour. It’s a super thirsty flour so it soaked up all the liquid,” Lam said. “Myles is really the recipe developer. I would get the idea, and then he would be the one who would get intricate and formulate it. That’s just kind of how we work. We have very complimentary skills.”

Since starting with five core products—chocolate chip cookie mix, snickerdoodle cookie mix, chocolate muffin mix, classic pancake mix, and a sugar-free pancake and waffle mix—Coconut Whisk has added mug cakes that can be made in the microwave.

“Pancakes are definitely my favorite. I’m a huge brunch person,” Lam said.

Coconut Whisk baking mixes are plant based and gluten free. The three main ingredients are chickpea flour, brown rice flour and coconut sugar. Home bakers add, depending on the mix, any nondairy milk, coconut oil and, optionally, vanilla extract. A couple of the mixes need maple syrup or agave nectar. Snickerdoodles, the most popular product, calls for melted coconut oil, vanilla extract, and warm water. The result is a dense, soft cookie with that familiar cinnamon flavor.

“We really wanted that cookie or muffin consistency without using eggs or dairy,” Lam said.

Learn by doing

Taking care of her health has always been an interest for Lam, who was a dancer in high school and learned to choose foods that would fuel her active lifestyle. Majoring in public health education was an easy choice for her.

“I was interested in public health because I love the aspect of being in the community teaching and educating, and I think that’s really cool. I like learning in a way that you’re role modeling and being an example instead of lecturing someone. That’s really what I’m about. I think public health just contributed to the overall holistic view of how I want my life to be,” Lam said.

A business major might have come in handy for starting Coconut Whisk—Olson has a degree in psychology—but learning as they go works, too. Right now, Olson is working on Coconut Whisk full time while Lam spends part of her time as a nanny to help pay off her student loans.

“It’s a lot of hard work and a lot of sacrifices. We had to step back from going out with our friends every weekend. I had to take up a day job to make sure we’re sustaining it,” Lam said. “I’m not going into the public health field because I feel like that would take a lot of time and mental energy from our business and so I had to give that up. Little sacrifices like that, giving up your weekends, your nights. If I’m not at my day job, I’m working on my business. Just making sure we’re on track is the toughest part. It’s not all glamorous.”

So far, it’s working. Olson and Lam have exceeded the goals they put

in their original business plan and have marked off milestones left and right—including starting online sales and national shipping. Next, they have their sights set on finding a co-packer that shares their values, a company that basically takes the Coconut Whisk product and makes it for them. They started in a commercial kitchen in Mankato, but moved to Rosemount after graduating college. Now, they’re working from their home kitchen. The hope is to free up production time so they can step out from behind the scenes.

“Everything we do just comes down to being able to serve our community and meeting likeminded people. Having that sense of community is what keeps us going. I think that’s the most exciting part,” Lam said.

Weathering the ups and downs of starting a small business is easier with the self-care habits Lam has formed. She’s an avid yogi and tea connoisseur. Her Instagram is full of food, of course, but also peppered with photos showing her apple picking with Olson, snuggling dogs, and strolling through city streets on vacation.

“I’m a huge advocate of self care—anything that makes you feel good, whether it’s yoga or making something in the kitchen. … Honestly, it’s whatever you define as self care,” Lam said.

She also appreciates sharing their success and being able to give back by having a “social mission” for Coconut Whisk—donating five percent of profits each quarter to a different organization. Bella and Myles started by supporting animal shelters.

“We have a rescue dog named Opie, so he really 

“ Luck is when opportunity meets preparation. So be sure to be aware of those ‘aha’ moments.

DARK CHOCOLATE PUPPY CHOW

Coconut Whisk put a new spin on this classic snack by replacing butter and milk chocolate with coconut oil and unsweetened cocoa. This no-bake, hassle-free recipe is ready in under 30 minutes. Make it on a Sunday to have ready for the busy week ahead or grab your favorite show and indulge in one sitting. No judgment here! Happy snacking.

INGREDIENTS:

¼ cup peanut butter

1 oz. unsweetened cocoa bar (or non-dairy chocolate chips)

1 teaspoon vanilla extract

2 Tbsp. coconut oil

6 cups toasted corn or rice cereal, like Chex

1 cup powdered sugar

INSTRUCTIONS:

In a small bowl, combine peanut butter, coconut oil and chocolate. Microwave in 30 second intervals until melted, stirring occasionally. Pour cereal into a large bowl and add melted peanut butter mixture. Spread out the coated squares on a pan lined with parchment paper. Refrigerate for 30 minutes or until cool to touch. Grab a large Ziploc bag, pour squares in and add powdered sugar. Shake it up and enjoy!

 inspired us. We recently moved into supporting organizations that support youth or help kids in need. Standing up for the voiceless is important to us,” Lam said. She also aspires to reach out to others who may have that eureka moment in the shower someday. “I like to empower others to go for their big ideas and dreams and just be unapologetic about what you want and to just start. Whatever you want to do, just start it. You never know where it’s going to go.” RVW

THE PERFECT CARAT

A Taste For Life

Isn’t it crazy how one recipe or meal can take you back to a childhood memory in one bite? Growing up, the kitchen was a place where we connected as a family… and it’s not much different for our friends and neighbors across the globe. This month, I had the honor of getting to know Pam Jagdfeld. In 2017, Pam was awarded the Woman of Distinction award from YWCA Mankato for her work to eliminate racism and empower women. Then I heard she was a gourmet cook, and needed to learn more. I love to surround myself with people who can cook! (Who doesn’t?!)

Let me tell you, Pam is a gourmet cook, having taken cooking classes for more than 15 years! From the Santa Fe School of Cooking in New Orleans, to just completing her certification at the Integrative Nutrition and Health Coaching School in New York City, Pam has a zest for feeding others good food.

However, there was one lesson in the kitchen Pam will never forget. A few years ago, Pam met a group of Somali women. They were new to the United States, and learning how to grocery shop and prepare their traditional dishes in America. They received a grant in accordance with the Somali Association to have cooking classes at the St. Peter Coop, and Pam jumped at the chance to help out.

“Their dishes were very heavy with oils, butter and flours. I thought I could help them learn how to select a few healthy substitutes, and try some new things along the way.”

The group of women would gather at the Coop, bringing their daughters and friends so they could all learn from Pam, and create new friendships.

“Everyone was so hands-on! So I adapted the class right away to incorporate some knife skills.”

Classes were held March through June in preparation for Ramadan. Ramadan is the most sacred month in the Islamic calendar. During Ramadan, Muslims fast from sunrise to sunset, and Pam knew they’d need healthy options and great protein to help them continue to worship and make it through each day.

“While I loved to help them make their traditional recipes healthier, pizza was always a hit… oh and smoothies! The women were amazed at how we could sneak in greens like kale and still make them taste sweet and fruity.”

I asked Pam about social barriers, and how they played out in the kitchen…

“I was a little nervous at first… but those fears melted away quickly. The kitchen is a comfortable environment for everyone – no matter where we are from! We could bond and relate to one another fine, and everyone understood measurements.

In the end it was more than cooking, it was family. Someone would pass their

citizenship test or their driver’s test, and we’d celebrate just like you would with your own family.”

“We cooked together, we ate together, we fought over leftovers together. Family.”

Pam and I laughed over food and wine together, talking about what new recipes we want to try and how we love to fill our homes with friends and family. So of course, I had to ask her, when and where I could get some of her cooking…

“I teach cooking classes at DeGroods in Mankato! We have the Harvest Meal coming up, and I’ve been planning for days. I also will start individual and group health coaching online and am available for seminars starting in 2019.”

Pam has a warmth like no woman I have ever met. She lights up when she talks about her experience with her Somali friends and could chat for hours about food and entertaining. I walked away with a recipe from her Somali classes to try, and Pam is letting me share it with all of you. So… Let’s eat!

CURRIED CAULIFLOWER

INGREDIENTS:

1 head cauliflower, chopped

1 teaspoon curry powder

1 teaspoon coriander powder

½ teaspoon turmeric

1 medium onion, diced

2 cloves garlic, chopped

1 tablespoon ginger

2 small tomatoes

2 tablespoons cilantro, chopped

2 tablespoons olive oil

1 ½ cup of water

Salt and pepper to taste

DIRECTIONS:

In a large pan, heat the olive oil over medium heat, add the onions and cook until soft. Add the curry, coriander, turmeric, garlic, ginger, tomatoes, cilantro, cauliflower and season with salt and pepper. Stir until all veggies are well mixed. Add water and cook to boiling. Turn heat to low and simmer until the cauliflower is tender.

Pam Jagdfeld

CATE DEBATES

During Holidays, Be Extra Vigilant About Protecting Financial Data

CATE GRINNEY CFP® FINANCIAL ADVISOR EDWARD JONES

To help achieve your long-term goals, such as a comfortable retirement, you should save and invest regularly. But that’s only part of the picture. You also need to protect your financial assets in various ways. One such method is guarding your personal information – especially any information that could be linked to your financial accounts. It’s obviously important to be vigilant at any time, but you need to be even more on your toes during the holiday season, when fraudsters are particularly active.

So, to help keep your important data under wraps during the holidays, consider these suggestions:

Identity thieves can now compromise your mobile devices by installing spyware that steals usernames, passwords and credit card information. Fortunately, you can fight back. By doing a little research online, you can find the best mobile security software for your needs.

• Use multiple passwords. Online security specialists recommend that you use different passwords for each new online shopping site you visit during the holiday season. Although this might seem like a hassle, it can be helpful, because even if identity thieves were to grab one of your new passwords, they still couldn’t use it for other sites you may visit. And you can even find a free online program that can help you keep track of all your passwords.

• Be suspicious of “huge savings.” It happens every holiday season – identity thieves develop fake sites with attractive graphics and stunningly low prices on a variety of items, especially digital devices. If you fall for these pitches, you won’t get any merchandise, but you might get a handful of headaches once the bad guys have your credit card number and other personal information. To prevent this, be wary of any deal that sounds too good to be true, and do some digging on the websites that offer these mega-savings.

• Watch for fake shipping notices. During the holidays, when you may do a lot of online shopping, you will probably receive some legitimate shipping notices. But the bad guys have gotten pretty good at generating fake notices designed to resemble those from UPS, FedEx and even the U.S. Postal Service. If you were to click on the link provided by one of these bogus notices, you could either take on some malware or get taken to a “phishing” website created by the shipping notice forgers. Your best defense: Only shop with legitimate merchants and only use the tracking numbers given to you in the email you received immediately after making your purchases.

• Keep your Social Security number to yourself. As a general rule, don’t give out your Social Security number online — to anyone. No legitimate retailer needs this number.

Finally, be aware that not all attempts at stealing your personal information will come online. When you’re out shopping at oldfashioned, brick-and-mortar stores, consider bringing just one credit card with you — and protect that card from prying eyes.

By following these precautions, you should be able to greatly reduce the risk of being victimized by identity thieves and other miscreants. And the more comfortable you are in doing your holiday shopping, the more you can enjoy the season.

Berkshire Hathaway brings you the Steele County Historical Society’s

Holiday Home Tour

Sunday, Dec. 2nd Noon–5 PM

Admission: $15

Tickets available in advance at Kottke Jewelers, Tri M Graphics, the Steele County History Center & at the homes the day of the tour

This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.

The Look is a new monthly fashion feature highlighting trends, advice & ideas to inspire a more uniquely you!

How should I wear stripes?

Stripes can be scary but they don’t have to be! My favorite part about wearing stripes is the ability to be able to add a solid layering piece on the top or pull in the striped color in the bottoms you may be wearing. Whether the stripes are horizontal or vertical the illusion the stripes give off are always dependent on the items you mix in with them.

FIND YOUR FALL FASHION STYLE

Jumpers continue to be a trend season after season after season.

Leather earrings are the hot ticket item of the season! Make an effortless statement with a pair of lightweight leather tear drop earrings. So light and comfortable you will forget you are wearing them.

Chunky heel, peep toe, and an ankle strap! Or in other words a perfect trifecta! A good shoe to keep in your closet for those special yearround events.

Accessorize and have fun by incorporating some of the colors within our outfit in your accessories

Can’t wear white after Labor Day?! Total myth… Wear it and rock it. We have paired this cowl neck sweater with a trendy long necklace and distressed denim. Incorporate your unique self by choosing flats or heels and you are ready for the day ahead.

The Tie trend that keeps on trending. Having the ability to tie a top in the front is the perfect opportunity to add a little detail to the simplest outfit while giving it a fun, fresh, and trendy look!

A little high mixed with a little low! Crop tops? Um no thank you... But I love the opportunity to be able to get the same affect by adding in a semi high waisted jean and a longer cardigan that covers the bum.

It's scarf season which means a blanket scarf is a must have accessory that can be worn multiple different ways.

BY ASHLEIGH MOELTER The Refinery

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LAKELEIGH QUEEN PANEL BED

Plank look panels and faux barn door style hardware provide a modern farmhouse style design to this bed.

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BOLANBURG QUEEN PANEL BED

The lattice design panels on the headboard of this panel bed offer beautiful style.

BOLANBURG QUEEN BEDROOM GROUP

Antique finishes combined with classic architectural details gives the pieces available from this bedroom collection a fresh look for your home. The light and warm finish options create an inviting atmosphere for a master bedroom where you can unwind and relax.

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DOLANTE QUEEN UPHOLSTERED BED

This beautiful bed offers a stylish design with a tuffted headboard, footboard and upholstered side rails.

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CORALAYNE QUEEN UPHOLSTERED BED

This upholstered bed features a tall headboard in textured gray faux leather. The headboard is given a glam look with faux crystal at the center of tufting.

STORY BY RUTH KLOSSNER PHOTOS BY JORDAN POWERS

Tom and Rachel Jones both love medieval gothic type things…and it shows in the house they built on the bluff over Highway 169 north of Mankato. Together with Deichman Construction of Mankato, they’ve created a unique home that reflects their interests.

“We knew for a long time that we wanted to build. We feel incredibly blessed to have found this property. We’re really fortunate that things worked out,” Rachel said. She continued, “We talked about the things we wanted and sketched it out. We wanted a two-story round library, a big dining room, main floor and upper floor master bedrooms,” Rachel said. “We have a lot of the same tastes so it was easy to pick out finishes and color schemes. Tom was good about letting me stretch the budget for things that were important to me—and the other way around.”

Fortunately, the building site had already been approved by the county. Construction on the house started in August 2015. Though the family moved in the end of June 2017, some things weren’t finished until this past summer. Landscaping will be an on-going project and other features—lighting, a possible gate and/or stonewall—are still in the works.

“You get to know a lot of people through the project—so many great people worked on it. When all was said and done, many things exceeded our expectations,” Rachel said. 

Because Tom and Rachel host big family dinners, they wanted a dining room that was large enough to seat 18 to 20. To give a medieval feel to the room, they went with gold tile, carvings, fabric wallpaper, and chandeliers. The table was custom made by Kevin and Ben Coffel of Antique Woodworks in Gaylord.

The curved staircase arrived on a semi-truck from Georgia where it was made. The two-story library in the turret took extra time and work as it was hard to find a cabinetmaker to do the curved bookshelves. Cabinet enCounters in Mankato made the library cabinets, as well as the glazing on the kitchen cabinets and the stain for all the woodwork in the house.

Right: The great room features high windows that provide a great view of the property. A Juliette balcony on the opposite wall allows a nice view from the second floor. Trusses and chandeliers at the top give a grand feel. Below: The wood-burning fireplace in the great room is stoned all the way up. The mantelpiece—as well as the ceiling trusses and reclaimed wood for hardwood flooring in the house—came from Manomin Resawn Timbers in Hugo, MN. Ironwood Hardwood Flooring of North Mankato installed and did the unique finish on the hardwood floors.

Above: The main floor master bedroom is primarily a guest room now, but could become Tom and Rachel’s bedroom in later years. Though Tom “made fun of Rachel,” she insisted on a gas fireplace in the room. All together, the house has eight bedrooms, six full baths, and three half baths.

The Jones home, complete with stone turret and intricate detailing, takes on a Medieval glow at sun down.

house. Because the Joneses didn’t want front facing garages, they’re around back—and accessed through the porte cochere (covered opening). Though they didn’t originally plan to go with a slate roof, they changed plans when they learned about a new type of slate that’s lighter in weight. K & R Brick and Stone did all the outdoor and indoor stonework on the house.

Top: The gym, across the porte cochere (covered drive) from the main house, was Tom’s idea. It has a half court basketball court, a terrace with workout equipment, and a bathroom and changing room (to the right). The Duke sign is a reminder of Tom’s undergrad years at Duke University. Middle Left: Looking from the library to the staircase and on into the dining room. Tony Ziegler and his son Jordan from Tony’s Tile of Lake Crystal did all the tile work in the house—library, kitchen, bath, fireplaces, etc. Bottom Left: Looking up to the second floor of the round library. A spiral staircase extends up to that level—which has a button to access a secret room with stairs to allow access to the top of the turret. The family has watched the July 4th fireworks from there. Middle Right: Rachel and Tom love the Tudor accents on the

Rachel especially loves the two-story round library but commented, “Note to self, if we ever build again, avoid a round room that requires curved things because of the extra time and work.”

 Tom and Rachel are both employed by Orthopaedic & Fracture Clinic in Mankato—Tom as a spine surgeon and Rachel as a general surgeon, part-time, primarily doing lumbar spine injections. They moved to Mankato in August 2011 from Milwaukee where both trained at the Medical College of Wisconsin. Tom is originally from Hurricane, West Virginia while Rachel grew up in the Burnsville/Lakeville area of Minnesota.

The couple has four children. The family is thrilled with their new rural home. “We don’t feel isolated, but it’s nice to have the quiet and peace,” Rachel said. “Tom is very busy. Having a place to retreat to is great. He loves doing outside work with his chainsaw. It’s a nice stress release.” RVW

Top left: Tom is an excellent chef and designed the kitchen to be convenient. The Lacanche stove from France is “one of Tom’s babies,” according to Rachel. The near island has a small prep sink while the second island has a large deep sink. All countertops are Cambria. Al Hackbarth of Nicollet did all the cabinets, including the armoire around the refrigerator. Middle left: The upstairs master bedroom has a double-sided fireplace to the left that goes to the master bathroom, a curved wallpaper ceiling feature, a large attached closet, and two entrances—so it’s hard for the kids to sneak by the room! Bottom left: The bathroom off the main floor master bedroom has a slightly different feel, with its tile and claw foot bathtub. Top Right: The dining room chandeliers are a nice combination of fancy and medieval styles.

Enjoy musical acts, crafts and activities for kids, photos with Santa and so much more at this Toys for Tots kickoff event!

Admission is free, but a suggested donation of a new, unwrapped toy for Toys for Tots is encouraged.

Grams

BY MOLLY NELSON

Sixth generation farmer Sarah Fischer runs Nature’s Pantry southwest of Lafayette. The farm’s main goal is “getting back to basics” and away from chemicals.

Sarah does things a little differently than other farmers. Her cows eat only grass, rather that grains and corn. According to Sarah, cattle originally were designed to graze, which is most natural for them. She has found research that indicates grass-fed beef actually has a higher count of Omega-3s that help our eyes and our joints.

Nature’s Pantry is known for free-range animals, meaning the animals are free to roam where they please around the farm. They are not confined to one small area.

Sarah’s parents, Gary and Gail LeGare, own the farm while Sarah and her husband have full- time jobs off the farm. They and their three children see the farm as their “big hobby.” The little ones mainly help with picking eggs from the chicken coop.

Sarah grew up on the farm but her husband, Tom, was a “city slicker.” They began a gradual approach to an organic style from traditional farming about eight years ago. The inspiration for Nature’s Pantry began with Sarah’s dad who thought he might have to sell the farm.

At about the same time, he started questioning why people, in general, had become so sick, so he began research. He believed that changing the way they farmed might improve the health of the community. That eventually led to the Nature’s Pantry brand.

Sarah’s greatest challenge as a farmer is finding patience. She wants to be able to change things over night. In her words the challenge is “being patient and trusting God’s plan.”

Sarah and her husband originally thought they would move away and not engage in farming at all. Sarah was excited for change but, with the birth of the couple’s first child, she put her life in perspective and decided that being close to family was most important. She also wanted her kids to know where their food came from, which would result in them forming healthier habits. Sarah exclaimed, “They don’t know how good they have it!”

Nature’s Pantry is known for making maple syrup and raw honey. Raw honey has no heating involved during production. Sarah explained that heating

NATURE’S PANTRY OFFERS FARM TOURS

Visitors are welcome any time. Tours are limited to 30 people/tour

• Catch chickens

• Pet a baby cow

• Pick eggs to take home for breakfast

• Learn about where food comes from

COOKING GRASS-FED BEEF

• Cool it: Grass-fed beef cooks quicker than grain-fed beef. Lower the heat on the stove or grill (or about 50 F in the oven, if roasting). If temperature is too hot, the meat can go from perfectly cooked to overdone in a matter of seconds

• Low and slow: By cooking at a lower temperature for a longer period of time, meat comes out fork tender every time. For roasts, cook at 225-250 degrees or in a crock-pot 6-8 hours. For steaks, sear meat on medium temperature, then quickly move to low heat to slowly finish the cooking process.

• Preheat: Before cooking, preheat pan or grill. Putting meat on a hot surface sears the outside and locks all the juices inside.

• No poking: Each time a steak is poked with a fork to check if it’s done or to flip it over, the meat is punctured and juices leak out.

• Think 70%: Because of the lower fat content, grass-fed beef takes about 30% less cooking time compared to grain-fed beef. If overcooked, beef can get tough and chewy. The most tender and flavorful steaks will be rare to medium-rare.

• Just say no to your microwave: Never thaw meat in the microwave. Steaks can be thawed on the counter. Thawing roasts is easiest by putting in the oven frozen at 250 degrees for six to eight hours with about an inch of water in the pan. Top with a few sliced onions and some salt and pepper for an easy and delicious meal.

• Salt & Sit: Do not skip. Generously apply sea salt to the meat about an hour before cooking. Salt is a natural flavor enhancer and tenderizer. Allowing it to rest before cooking helps break down proteins and fibers in the meat. For steak, use a quarter to half teaspoon per side.

honey destroys beneficial enzymes.

Nature’s Pantry also offers Sarah’s passion—raw milk that is not pasteurized. She explained that the tools are available to make sure that this milk is safe to drink. Sarah said she has customers who are lactose intolerant, but can drink raw milk. She feels that is because raw milk contains an enzyme called lactase that helps breakdown lactose. In the pasteurization process, lactase is destroyed.

Because she does not use chemicals, Sarah feels that her way of farming also benefits the land because chemicals can be harmful to the soil; healthier soil can result in healthier food.

For more information, recipes and background on why Sarah is motivated to do what she does, visit naturespantry-farm.com. RVW

» Customized in home and executive coaching for complete body, mind and nutrition focusing on the individual’s career and activities of daily life.

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2

1 /2

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SAUNA POD + FOOT SOAK + HIMALAYAN SALT ROOM = ALL FOR $85

SAUNA POD

The Alpha Fuzion Sauna Spa Capsule is the world’s most versatile multi-purpose spa machine. As your own personal sanctuary of wellness and relaxation, the Alpha Fuzion Spa Capsule, includes a dry heat air sauna, adjustable massage vibrations, aromatherapy, a contour bed, soothing back heat, ionized face air, and a sound system.

•Increases Metabolism

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•Detoxification

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A detox foot soak makes joint movement easier in the knees and elbows. Detoxification also promotes weight loss, as it rids your body of crippling chemicals and raises your metabolism to higher levels.

•Reducing Inflammation

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HIMALAYAN SALT ROOM

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FOR THE LOVE OF BEER

BY MARY "PINK" STROAD

Minnesota is cashing in on the craft beer boom. With some 170 breweries statewide, Minneapolis and St. Paul, combined, have 117. Women are becoming a huge part of the beer industry, myself included. My husband Jeff and I are going to every brewery in this beautiful state. Currently, we have visited 160. Just when we think we’re getting closer to achieving our goal, more open up. My first experience with craft beer was a tour of Summit Brewing in St. Paul about seven years ago. We brought in food for the food shelf, then had a tour and beer at the end. Who doesn’t love free beer? I am not one to turn it down.

Over the course of the next few years, we toured Summit about four more times. Each time, we brought a different set of friends. Some we converted, others were too stuck in their ways. My eyes were opened to the different types of beer available. Summit’s oatmeal stout is still one of my favorites—the only place to get it is on tap at the brewery. Almost exactly four years ago, I planned a trip to Duluth to see the fall colors. It is my absolute favorite time of year and there is no better place to experience the beauty.

I had heard about a brewery that offered tours and I wanted to learn more about the brewing process. Bent Paddle Brewing was much smaller than Summit’s setup and the tour was much more interactive. To this day, Bent Paddle is the best tour I have ever taken. After our weekend in Duluth, Jeff and I decided it would be interesting to go to every brewery in the state. At the time, there were less than a hundred. Thanks to the Surly Law, the number of breweries has grown tenfold in the past seven years.

At the beginning, we went to breweries that were close to home. It was nearly winter and we didn’t want to travel too far in the snow. Once the weather got nicer, we made weekend trips to breweries farther from the cities. Sometimes our friends would accompany us, but it’s mostly been just the two of us. I log every visit on Facebook and also keep a paper log. Jeff picks up stickers from every brewery and proudly displays them on the cabinets in our garage. He often updates the picture on his phone and gets a lot of attention at each new establishment we visit. It is interesting to see the places we have been and the breweries that no longer exist. To my knowledge, only four or five breweries have closed over the last four years. I collect crowlers from places that I really like. Not all places have crowlers, or I’d have a much bigger collection. Crowlers (32 ounces) are half the size of a growler and are either glass or aluminum.

Our total number does not count multiple visits to the same or different locations of the same brewery. For example, Town Hall has four locations, all different variations of the same brewery. Even if we went to all four locations, it would only count as one visit.

During our visits, we put our phones down and interact with each other. We try to go right away when the doors open, hoping to interact with the owners and/or brewers.

My love for beer has extended into homebrew. I had wanted to brew beer for several years and kept pestering Jeff. He finally gave in last year. We started by doing extract kits. All of the ingredients and instructions are included and it’s pretty hard to ruin a batch. Cleaning and sanitation are the most important part of brewing. Jeff is my “sanitation specialist” and

makes sure everything is clean.

We will soon be all grain brewing, like professional brewers do. This is more flexible for the brewer to create his or her our brews and experiment more. I would love to spend a day with a brewer at a local brewery and see how it’s done on a larger scale. I hope to complete my goal of going to every brewery in Minnesota by the end of the year. After that, I would like to visit at least one brewery in every state. It’s amazing to see how beautiful the country is, especially in our state. If you ever see me at a brewery, please stop and say “Hi.” Meeting fellow craft beer lovers is what makes going to breweries memorable.

Kelsey Goettlicher Cassie Winters Located in the Community Bank Building

Bon Appetite with Chef EdY

Professional chef and wine sommelier, Edy Cucurullo grew up near the Amalfi Coast in Italy. As a youngster he was exposed to a rich culture of family and food making. After many years working in the culinary and restaurant field in Europe, he moved to Mankato with his wife. He offers his culinary skills and flair to Hy-Vee, grilling in the meat department, offering his expertise in the deli and wine and spirits departments as well as hosting many events in the dining area. Here, Chef Edy, shares some of his favorite recipes for you to try at home.

Penne Italian Pork sausage Arrabbiata

Salt and pepper

1 lb Gustare Rigatoni

2 tbsp. extra virgin olive oil

8 oz. baby bella mushrooms

½ pint heavy whipping cream

½ pound Italian sausage

½ tsp chili pepper flakes

17.5 oz. arrabbiata gustare sauce

½ cup white wine

1 tbsp. fresh basil

2 oz. Pecorino Romano cheese shredded

1. Wash and cut the fresh produce, slice mushrooms, dice thinly the white onion, chop the basil.

2. Put on the stove a medium size sauce pan, add water on medium-high heat, add salt and bring the water to a boil then cook the rigatoni according to the directions on the box.

3. Put 2 tbsp. of extra virgin olive oil in a sauce pan, put the pan on the stove on medium heat. Let the oil get warm, then add the diced white onion and cook until translucent, add ground Italian pork sausage. With a spatula mix the onion and the sausage in the pan, after 3 minutes of cooking, add the white wine and keep cooking for 1 minute then add sliced baby bella mushrooms and chili pepper flakes. Cook until mushrooms gets soft then add the arrabbiata sauce and cook until the pork sausage is browning and the sauce is nice and thick.

4. When the pasta is cooking, (I prefer 1 minute before the pasta instructions suggest) strain the pasta mix, the pasta and the sauce together in a large sauce pan. Put back on the stove and cook one more minute on medium heat mix with a spatula, add pecorino cheese and basil and divide the pasta onto 4 plates and serve. Save some basil and cheese for garnish.

Steak with Blue Cheese Risotto & Broccoli

4 head broccoli

8 leaves fresh sage

2 small shallots

3 oz. bleu cheese

3 oz. Parmigiano Reggiano

8 tbsp. butter, divided

1 glass of dry white wine (for rice)

4 cups carnaroli rice (or arribola)

Suggested Wine:

Salt and pepper to taste

5 cups vegetable broth

1 cup beef stock

Olive oil*

4 steaks

1 glass of red wine

1 cup corn starch

Ilpoggione Rosso Montalcino

1. PREPARE THE INGREDIENTS. Preheat the oven to 400 degrees. Wash and dry the fresh produce. Peel and finely mince the shallot. Cut the stalk off the broccoli and cut the head into small florets. Cut the cheeses into small pieces.

2. PREPARE THE RICE. In a medium saucepan over medium heat, melt 4 tablespoons butter and add shallot. After two minutes, stir in rice add white wine and allow time to absorb the moisture and become translucent. Slowly steam in about half the vegetable broth. Allow the broth to absorb before slowly steaming in the rest. Cook for a total of 18 to 20 minutes. Rice will become creamy. Once creamy, stir in cheeses. Set aside, covered.

3. ROAST THE BROCCOLI. While the rice is cooking, place broccoli on a large baking sheet. Drizzle with 2 tablespoons olive oil and season with salt and pepper. Toss to thoroughly coat and spread the broccoli out on the pan. Roast for 20 minutes.

4. PREPARE THE STEAK. While the broccoli is cooking, heat a medium sauté pan over medium heat. Pat the steaks dry with a paper towel. Season with salt and pepper. Lightly coat steaks with flour. Melt the remaining butter in the heated pan and cook steak in pan, turning once. Place sage leaves in sizzling butter and on steak. Add red wine, lower heat, steak will get a nice sear from the corn starch and heat of the pan. Cook to 145 degrees or until desired doneness.

Chicken Sorrentina

2 white onions

2 cloves garlic

2 oz. fresh basil leaves, divided

1 jar Gustare Mediterranean sauce

1 lb. Bellavita egg noodles fettuccini

2 (15 oz.) can crushed tomatoes

1 lb. Fresh mozzarella

2 tsp dried oregano

Salt and pepper, to taste

4 chicken breasts

6 tbsp. olive oil, divided

Suggested Wine: Santa Christina Rosso

1. PREPARE THE INGREDIENTS. Wash and dry the fresh produce. Peel and dice the onion. Peel and finely mince garlic. Finely chop the basil and reserve 2 tablespoons for garnish. Slice the mozzarella into 12 slices. Bring a pot of salted water to a boil.

2. PREPARE THE SAUCE. In a medium-sized deep skillet, heat 2 tablespoons of olive oil over medium heat. Cook the onion and garlic for 2 minutes; being careful not to overcook. Add tomatoes, basil, oregano, salt and pepper. Cook for 5 minutes, then add Gustare vita Mediterranean sauce and cook for 15 min.

3. PREPARE THE CHICKEN. While the sauce cooks, preheat a pan over medium heat. Add remaining 2 tablespoon olive oil. Season both sides of the chicken with salt and pepper. Cook the chicken in the pan for 5 to 6 minutes per side. The chicken will be browned but not fully cooked. Add the chicken to an oven pan with the tomato sauce and mozzarella on top. After 2 minutes, put 6 slices of mozzarella on each chicken breast and cook in oven at 400 degrees, cover and cook until the internal temperature of the chicken reaches 165 degrees.

4. COOK THE PASTA. After topping the chicken with cheese, add the egg noodles to the boiling water. Cook according to package directions.When noodles are cooked, drain and set aside.

5. PLATE YOUR DISH. Place the cooked chicken on a plate. Transfer the drained egg noodles into the pan with the sauce. Mix and cook for 1 minute over medium-high heat. Serve the egg noodles on the plate with the chicken and garnish with the remaining chopped basil.

Hilltop Hy-Vee’s Chef “Edi” from Italy, demonstrates the best of cuisine as he prepares authentic shares a wealth of knowledge a taste of Italy to your home.

Find new episodes and recipes from Chef Edi at

Let us do the Cooking

turkey dinner

TRADITIONAL turkey dinner

BONELESS turkey dinner

Kick

November and December are filled with social gatherings that emphasize traditions, fun, and—of course—food. Many people struggle with the holidays and the fear of overeating at parties. What if just the thought of a diet, restriction, or deprivation being around the corner is what influences overeating to occur? How many times have you heard yourself or someone else say, “Well I blew it, so I might as well keep going?” This thinking influences our likeliness to overeat. The goal is to learn and practice how to avoid the all-ornothing mindset so you can enjoy the holidays.

1. Give yourself unconditional permission to eat.

If you have rules and judgments around food—think good vs. bad—it will likely hinder your ability to self-moderate food choices. Eating for the intent to feel satisfied is key, especially since overeating or under eating are not satisfying. If eating has been conditional—“I can eat that if I run an extra few miles tomorrow” or “I can have that but only on my cheat day—this concept of unconditional permission to eat may seem too good to be true. However, allowing yourself permission to eat with attunement— meaning listening to your body’s signals of when you are physically satisfied—will allow you the enjoyment of eating while also honoring your body’s needs at the same time.

2. Check in on hunger and fullness cues.

You were born with the ability to know when you are hungry and when you are full. Trust that your body can be trusted. Try to tune into your body to listen for physical hunger (emptiness, growling, rumbling, etc.) as well as fullness (content, satisfied, decreased interest/focus on food). Our bodies are great at self-moderating if we allow them to. Our bodies also naturally seek out balance with eating for enjoyment and nourishment. Depending on the day, different foods can and will be nourishing and satisfying.

3. Aim to be in charge.

Just like you have unconditional permission to say yes to food, you also have unconditional permission to say no. Instead of being in control around food, aim to be in charge. No food is off limits, and because of that, it will be waiting for you when you really want it. If you don’t love a food you are eating, don’t eat it, and if you do love it, savor it.

4. Find alternative coping strategies to using food for dealing with holiday stress.

Emotional eating is normal. We are connected to food in many beautiful ways and food can be comforting. However, if it is our only coping strategy

Avoid all-or-nothing mindset to enjoy holidays

ERIN GONZALEZ, RD, LD, Diabetes and Nutrition Education Center Submitted by Mankato Clinic

and we feel worse at the end, it really is not helping us feel better. Aim to be proactive rather than reactive. Ask yourself how you can be proactive in taking care of yourself to avoid crisis mode.

Erin Gonzalez is a non-diet, intuitive eating dietitian who helps people learn how to have a healthy relationship with food and their body so they can eat in a way that honors enjoyment and nourishment with food.

By Tania Wieseler, Pharm D Pharmacy Manager at Mankato Riverfront Hy-Vee

Brussels Sprouts

Yes, Brussels sprouts. Forget about those mushy, drab green sprouts of school lunches long ago. They’ve come a long way!

5 Reasons to Eat Brussels Sprouts

They provide nearly all your daily needs for vitamin K, which is essential for blood clotting and bone health.

They contain cancer-protecting compounds, as do all cruciferous vegetables, one of which is Brussels sprouts.

They provide glucosinolates, which stimulate the body’s natural detoxification system.

They are an excellent source of vitamin C, important to help maintain a healthy immune system.

They are versatile - try them oven-roasted, steamed, sautéed, candied, boiled, grilled or sliced for cold salads. Even frozen counts!

How to Select + Store

•Pick out small, compact Brussels sprouts with bright green leaves.

•Skip sprouts that are yellowing and have damaged leaves.

•When you bring them home, refrigerate them in a sealed plastic bag for up to three days.

•They are typically available at Hy-Vee from late August through March.

How to Prepare

TRY THIS QUICK, SIMPLE AND TASTY RECIPE:

Caramelized Brussels Sprouts

MAKES 4 SERVINGS

ALL YOU NEED:

12 to 14 large Brussels sprouts

1 tbsp Hy-Vee Select olive oil

2 cloves garlic, minced pinch sea salt

2 tsp Hy-Vee brown sugar

1/4 cup roughly chopped Hy-Vee pecans or Hy-Vee walnuts, toasted

Optional: fresh orange juice, minced fresh ginger

ALL YOU DO:

1.Slice each Brussels sprout very thinly until you have a mound of feathery Brussels sprout ribbons.

2.Heat the olive oil over medium-high heat in a large skillet; sauté the garlic for 30 seconds.

3.Add the Brussels sprouts and continue sautéing for another 4 to 5 minutes, until bright green and tender.

4.Add sea salt and brown sugar and toss together Finish by adding toasted nuts. Optional: squeeze a few tablespoons of fresh orange juice over dish or add some minced fresh ginger for some extra heat.

Nutrition Facts per Serving: 110 calories, 8g total fat (1g saturated fat, 0g trans fat), 0mg cholesterol, 15mg sodium, 9g total carbohydrates (3g fiber, 4g sugar), 3g protein.

100871

1. 2. 3. 4. 5.

Weddings

Joleen Sadaka owns and operates Simply Delicious, a part of the Charley’s Restaurant group in Mankato. She opened this popular deli in the downtown Mankato Mall three years ago. She shares her journey, from college, to working for others, to ultimately opening her own food and catering business.

Tell us a bit about yourself

I’ve lived in Mankato for 20 years. I am originally from Stillwater. I fell in love with Mankato and moved here to pursue a degree in broadcast journalism at Minnesota State University-Mankato. I loved the excitement of journalism, but life took me in a different direction!

How did you get involved in the food business?

My first waitressing job was at Ruttles in the River Hills Mall back in the day. The fast pace and interaction with people was what truly made me love the business. From there I continued throughout college and even after.

Why did you decide to open Simply Delicious Deli?

Working at Charley’s Restaurant for over 10 years taught me everything—how to cook when needed, serving, networking, advertising, customer service skills, etc. Charley himself took me in and made me who I am today. I will be forever grateful for his tough love. There hit a point that I would sit up at night and think to myself, what’s next for me? I loved everything about my time at Charley’s and wanted to continue putting smiles on people’s faces when they walk through the doors.

Why the downtown Mankato Mall?

Three years ago I was approached to possibly do something with a corner spot in the downtown mall. I went down and looked at it. Instantly I said, “No way.” It felt cold and rundown. Businesses had come and gone numerous times throughout the years and what in the world would I do with it? So I went home, and somehow took a leap of faith and said, “Okay, I’m going to try it.” It was the best decision I’ve ever made! So it’s been three years and going strong.

Is it what you thought it would be?

I never in a million years thought it would be as successful as it’s been. But I learn so much each and every day from my customers and it fuels me do make it even better.

How did customers react?

At first customers were skeptical and not sure what to think, but they were thankful that something new was there. When you start off, it’s crucial to be prepared and meet customers’ expectations. I believe I did that and I won’t stop. If a customer has a special request, I promise you I will have it the next day.

You have a lot of different offerings on your menu, how do you come up with the sandwiches and salads?

My menu changes every six months or so. I definitely have a wide variety of choices ranging from salads, sandwiches, wraps, protein balls, desserts, smoothies, and more. I just started looking up different sandwiches online and combined them with my twist and made some fun unique items.

What is unique about Simply Delicious?

My uniqueness at the deli is my staff, which consists of three of us. As a team we work with our hearts on our sleeves. You won’t go one day without seeing me down there making sure my customers are leaving happy.

What is challenging working in the food industry?

There are many challenges working in the business. For me it’s time. I want my food to be fresh, cooked to perfection, and served in a timely manner. People don’t want to wait when they have a short lunch break. That’s why we make sure we work hard to get them their food in a punctual matter, with a smile.

INTERIOR DESIGNER Sue Sullivan

PHOTOS BY MICHELLE ISEBRAND PHOTOGRAPHY

Do you think the vast number of food shows on TV has changed the way people eat and what they expect to get at restaurants and delis?

I don’t think food shows have changed the way people eat. I think it’s more social media. It’s a curse and a blessing for me. A lot of people are health conscious and they have to remember that I’m here to help them. I have gluten free options, and if there is something they want I’ll get it.

What is your role at the deli?

My role is to be a team leader. I don’t look at myself as anyone’s boss. I get there early in the morning—make a list for what needs to get done, start my caterings, make sure things are stocked, and make fresh coffee. I try to keep everyone positive and push them to do their best. Tell us about the catering business.

My catering is my passion. I cater to the Mankato Clinic daily and I’m ready to get out there and promote more. I appreciate everyone who has supported me and I’d love for more companies to see what I can do for their next meetings. My food is prepared with all fresh ingredients and made by yours truly. We do everything—from large buffets to individual boxed lunches, hot or cold.

What is your favorite food?

The favorite item I created is the Love Triangle. It’s fresh grilled chicken, lettuce, tomato, Swiss pepper jack, barbecue and honey mustard on ciabatta bread. The many unique flavors simply melt in your mouth.

What food do you refuse to eat or dislike?

I’m pretty adventurous when it comes to different foods but one thing I would not eat no matter what you try to pay me is a cow’s tongue. Ish! They sell it in the grocery stores and I sit there and stare at it. A lady came up to me once and told me it’s a delicacy if you put it in a crockpot with an jus and slow cook it. Nope, I said I’m good!

Do you have a favorite celebrity chef or cooking show?

Anthony Bourdain’s shows were my favorite. I’d watch them with my dad and just sit in awe at what he would quest to find and treat it as a rarity. Who knows maybe I’ll get the courage to sell cows tongue for my customers some day. RVW

Left to Right: Shia Black, Joleen Sadaka and Rhonda Jenkins.

…More Than a Name

BY STEPHANIE FOX

When Kjersten Merila and her husband Steve were on an anniversary road trip to Nashville in October 2015, they started talking about what they wanted to do with their lives. Steve used to own Big Woods Brewery in White Bear Lake, but had sold his half it to his business partner and was now looking for a new endeavor. Kjersten and Steve started talking about opening a distillery. However, they wanted to do more than run a business. They wanted to do something that would inspire them.

By the time they returned home to North St. Paul, they had a plan. It was one that would let them create what they hoped would become a social movement. They would produce a vodka brand and use the profits to help women entrepreneurs.

They decided that Her Spirit Vodka would be the perfect name.

“Steve threw it out as an option on our trip and it just stuck,” Kjersten said. “We both loved it but never thought it would get trademarked because these are two very common words. But, when we got the trademark, we knew that this was it.”

Creating their company was not the first time the couple had moved quickly in ways that changed their lives. They met in June 2013. “He proposed five weeks later and we got married five months later,” Kjersten says. “We had good communication, so we moved fast.”

Kjersten and Steve were kept busy between from February 2016 until Her Spirit Vodka launched the next year.

Since starting a brick and mortar distillery would be more than they would wanted to take on and would take away from the profits, they found Midwestern Grain Products, a distillery in Lawrenceburg, Indiana, to create their vodka. They contracted with the Universal Brands bottling plant in Princeton, Minnesota. And, they hired Andrea Bonhirer of Bon Design, to create their labels and other marketing materials.

The Merilas decided that, each year, they would use 50 percent of the profits to help a woman entrepreneur with a program they call ‘Half Back to Her.’ They accept applications from women business owners, then work with an advisory board of successful and experienced businesswomen to narrow the list down to two candidates. The contest would then be opened to the public, to vote for the business they felt was most deserving.

Last year, the winners of the $5,000 grant were Emma Holcomb and Lizzie Hillmann, the co-owners of MAI Movement, a company selling high-end workout and lifestyle apparel for women. They were awarded the check at

their grand opening in June. The money didn’t come from sales but from their tax refund check. The Merilas hope they’ll be able to fund the 2019 grant entirely with sales of their vodka.

The vodka is already gaining attention. Her Spirit Vodka is made from 100 percent midwestern corn, which is distilled six times. That “makes it smooth,” according to Kjersten.

“We sent a bottle to New York’s Fifty Best Domestic Vodkas Tasting contest and brought home a gold medal,” she said.

The contest judges described Her Spirit’s palate as sugar cane, honey, light citrus and lime zest, balanced, crisp and bright. Other tasters mentioned that it had a texture creamier than many vodkas they had tried and had a “lovely sweet finish.”

“Our target consumer is looking for something very comparable to a top shelf brand,” Kjersten said.

The price point is about $20 for a liter bottle but, in the future, they may add a larger bottle to the line.

The Merilas hope that the market for Her Spirit Vodka will continue to grow and see it as a national brand, someday soon. So far, the vodka can be found at more than 200 bars and liquor stores across Minnesota, as well as locations in New York and California. The better the brand does, the more money that will be available to for the cause of supporting woman business owners.

Kjersten joked, “We’re hoping for world domination.”

“Steve is the creative source and a crazy visionary,” she said. “He works with distributers and goes to bars and stores. I’m involved with the website and social media, but I currently work full time so I can’t be out everyday.”

When Kjersten can’t attend events with her husband, he takes a lifesize, 5’8” cardboard cutout of her to events. She is the sole owner of the company. The title on Steve’s business card reads, “Her Husband.”

The work can be stressful and running a business can be an emotional roller coaster, Kjersten noted. “Earlier this year, I was so stressed out about bringing all these ideas to fruition. The wheels were falling off. I have to limit myself to one or two events a week and if I can’t put positive energy into an evening, I don’t do it.”

On stressful days, she comes home to Breckenridge, a shepherd mix rescue dog. “He’s my sanity. I spend eight hours at work and then walk Breck and feel recharged.”

Kjersten’s day job is as a compliance manager at Fairview.

“I try to get out there, but—and I know it doesn’t seem this way—I’m an introvert. I have found that meeting the women has been the most fulfilling thing about doing this. I still work full time but have a three to five year plan for the time I can focus full time on Her Spirit,” she said.

Kjersten also acts as the company publicist and was recently interviewed by Stephanie Hansen on myTalk radio and appeared on The Jason Show with Jason Matheson on KMSPTV where she promoted Her Spirit Vodka and the Her Spirit cause. She also sent a bottle to Emily Simpson from the reality show, Orange County Housewives, who promised to serve it at a get-together.

Steve hosts the podcast “It’s All About Her,” interviewing businesswomen who share their inspiring stories. And, every month or so, Steven interviews his wife in a podcast called Check in with Kjersten to share news about the business.

Her Life will be looking for another woman entrepreneur to fund in the spring of 2019 and asked those interested in being considered to check the Her Spirit website at herspirit.com soon.

When fans ask how they can help, Kjersten notes that increasing sales is the

Dallas Smith Photography

most important thing to make the company successful. She encourages people to spread the word, to give positive reviews on social media, and to ask local bars and liquor stores to carry Her Spirit Vodka. She also hopes people will buy some of their merchandise, including drinking glasses and vintage style t-shirts that say, “Drink Responsibly, Dream Recklessly.”

Kjersten understands that vodka doesn’t necessarily pair with food like a wine or beer. “It’s made to stand on its own,” she said. “But, a good Bloody Mary is fun with snacks, maybe during a football game.” She also recommends other cocktails made with Her Spirit Vodka. RVW

Fresh GardenMulE

2 oz. Her Spirit Vodka

10 blueberries

1 mint leaf

3 slices cucumber

Ice cubes

1 oz. lime juice

4 oz. ginger beer

In a tall glass, muddle half the berries, the mint, and the cucumbers. Fill the glass with ice. Add vodka and lime juice. Stir. Top with ginger beer. Garnish with the remaining berries and a slice of lime.

Honey Grapefruit BRECKENRIDGE

2 oz. Her Spirit Vodka

4 oz. grapefruit juice

1 tsp. honey

In a cocktail shaker filled with ice, shake together the first three ingredients. Pour into an 8 oz. glass filled with ice and top with a splash of sparkling water or pour into a martini glass. Garnish with a grapefruit peel twist.

Food & Family

Last month I traveled to Switzerland. That is where my ancestors are from and I have family living there. It is the one place on the planet that I can feel the pull of energy that provides my axis.

Last year my aunt and I traveled all around Switzerland. Our final few days were spent with relatives in Graubunden. Most importantly for my aunt was the chance to her cousin Peter who she had not seen in 47 years. Watching this reunion was precious. It was made even more so when, a few months after we returned home, Peter’s wife passed away. This year we will make the trip again, and we will spend the time focusing on family. I feel so blessed.

In Graubunden we learned of a dish called capuns. Every family seems to have it own version of the dish. We tasted it for the first time at Hotel Alpsu in Disentis and it was amazing. Part of the dish is a sort of dumpling so I had avoided ordering capuns because I am gluten-free. Luckily, Hotel Alpsu has a gluten-free version. It was perfect on the cold and rainy day that we spent tromping through the cemetery searching for family headstones.

Could it be that the recipe was extraordinarily spectacular? Or perhaps that the warm broth, and the tasty dumplings wrapped in Swiss chard, had us feeling like we were being connected to our roots? All I know is that one of the things I did as soon as I returned home was to come up with my own version of this comfort food from my homeland.

After all, food and family is what it’s all about.

Capuns are a little tricky to make, but they are a labor of love, and really delicious! Here’s my recipe so you can try it for yourself. Enjoy!

One Life Make it Awesome

RECIPE FOR CAPUNS

Serves 4-5

WHAT YOU NEED

1 1/2 cup gluten free flour (or regular flour)

2 eggs

1/3 cup water… more if batter is too dry.

Salt and pepper

Chives and Parsley…about 1/4 cup combined

1/4 cup finely chopped dried beef or cured sausage…venison sticks would be perfect.

1 shallot

2 Tbsp. butter

1/3 cup dry white wine (I used Sauvignon Blanc)

1 cup beef broth

1/3 cup half & half or a bit less heavy cream

1/8 tsp. garlic powder

WHAT YOU DO

1. Mix batter and let rest.

2. Chop chives and parsley very fine, along with the sausage, and add to the batter.

3. Wash Swiss Chard leaves and pat dry. Cut out the large vein and use the back of a spoon to crush the smaller veins. This will make them easier to fold. Cut the leaves into triangle shapes. (You can also blanch the leaves and then plunge into ice water to stop the cooking process. Pat dry.)

4. Put about 1 Tbsp. of the dumpling mixture in the Swiss chard leaf and wrap like a little burrito. This might take some practice. The trick is that all of the dumpling mixture is inside the leaf and the fold side is down. Place the little bundle in the bottom of a stockpot or Dutch oven. Fill the entire bottom of the pan with the capuns. Add a little beef or chicken broth and a little water to cover the bottom of the pan and steam the capuns for about 8 minutes.

TO MAKE THE BROTH

Sauté a small shallot chopped very fine in 2 Tbsp. butter over medium heat until soft. Add 1/3 cup dry white wine and bring to a boil. Add 1 cup beef broth and 1/3 cup half and half, or a little less if using cream. I also add a bit of garlic powder (about 1/8 tsp.). Allow this to reduce and then ladle into a bowl. Add the 4-6 capuns and top with grated Parmesan cheese.

A WALKING TOUR OF 4 BREATHTAKING HOMES ON TRAIL DRIVE IN MANKATO

NOV 11 11AM 5PM to

$15 atdoor

Featuring Incredible Holiday Decor from Area Designers, Music, Holiday Centerpiece Demonstrations, and Gift Baskets Raffle 40 Trail Drive 51 Trail Drive 31 Trail Drive 4 Trail Drive

EVENT SPONSOR:

Heidi Anne Nelson

OLMA Life Coaching (& kitchen magician)

Are you feeling stuck in your life? Are you successful but bored? Are you in a major life transition? Do you have goals that you never seem to achieve? Have you lost site of what makes you really feel joy?

I know exactly what that feels like because I was there. And I want to share with you the strategies that I used to make lasting changes in my life!

I feel passionately that if you can tap into what gives you joy, you can do anything! I will hold you accountable, cheer you on, and get you to the life you love!

TO HAVE YOUR EVENT LISTED

E-mail Ruth Klossner at cowladyruth@gmail.com by the 10th of the month. Listings are generally for events that are free to the public, or are fundraisers. Listings will be published as space allows and at the discretion of the editor.

Thurs.-Sat., Nov. 1-3

• PCT: The Haunting of Hill House, 321 Central Ave N, Faribault. 7:30 pm. Info: visitfaribault. com/calendar/.

Fri., Nov. 2

• Henderson Lions Club’s Ladies Night & Toy Drive, Event Center, 515 Main St., Henderson, 6-9 pm. Info: tigerbubba1980@ gmail.com.

• MN Music Hall of Fame Induction, Turner Hall, New Ulm, 5 pm. Info: 507-354-7305.

• Owatonna Hospital Auxiliary Holiday Bazaar, 2250 NW 26th St, Owatonna, 8 am-2 pm. Info: allinahealth.org/Owatonna-Hospital/About-us/Volunteer/.

• Wine Tasting Polar-Rama, South Fork Golf Club, St. James, 5:30- 8:30 pm. Info & tickets: 507-375-4517.

• Divas Through the Decades Musical Tribute, State Street Theater, 1 N. Minnesota St., New Ulm, 6-9:30 pm. Info: statestreetnewulm.org/ or 507359-9990.

Fri.-Sat., Nov. 2-3

• Pastime Art & Fine Crafts Sale, Arts Center, 435 Garden View Ln, Owatonna. 9 am-7 pm Fri., 9 am-3 pm Sat. Info: oacarts.org/.

• Friends of Library Book Sale, Public Library Basement, 17 N. Broadway, New Ulm. 9:30 am-5 pm Fri, 9:30 am-1 pm Sat.

Fri.-Sun., Nov. 2-4

• GnomeMade Market, various locations, New Ulm. 8 am-5:30 pm Fri & Sat, 11 am-3 pm Sun. Info: nugnomes@gmail.com.

GO. BE. DO. CON NECT.

• Shopping Opener, throughout New Ulm. Info: 507-233-4300.

• Fall Musical: Crazy for You, Martin Luther College Auditorium, 1995 Luther Ct, New Ulm, 7:30 pm Fri & Sat, 2 pm Sun. Info: 507-354-8221x114.

• Wine Diva Days, Morgan Creek Vineyards, 23707 478th Ave, New Ulm. Info: 507-947-3547 or morgancreekvineyards.com/.

Sat., Nov. 3

• Fall Craft Bazaar & Luncheon, First United Methodist Church, Center & Broadway, New Ulm, 9 am-1 pm. Info: 507-354-3358.

• New Ulm’s Women’s Expo & Craft Fair, Jefferson School, 318 S Payne St., New Ulm, 9 am-2 pm. Info: buehling@newulm. k12.mn.us.

• Lutefisk & Meatball Supper, Scandian Grove Lutheran Church, 42869 Co Rd 52, St. Peter, (Norseland), 11:30 am-5:30 pm. Info: 507-246-5195.

• MN Music Hall of Fame Showcase, 27 N. Broadway, New Ulm, 10 am-2 pm. Info: 507-354-7305.

• How to Know You Have the Right Health Insurance in Retirement, Washington Learning Center, New Ulm, 9-10:30 am. Info: 507-233-8307.

• Murder Mystery Dinner, Conference Center Best Western Plus, New Ulm, 5-9 pm. Info: 507-404-0650.

• VFW Craft & Bake Sale, 135 Oakdale St, Owatonna, 8 am-3 pm. Info: 612-702-1192.

• Gustavus Symphony Orchestra Fall Concert, Bjorling Recital Hall, Gustavus Adolphus, St. Peter, 1:30 p.m. Info: gustavus. edu/music/events.php.

• Psalms, Saints, & Stories Concert, Associated Church, 800 Havana Rd, Owatonna, 7 pm. Info: associatedchurch.org/PSS.

• WELL Balanced Senior, WELLness Collective, 15 S. Minnesota St, New Ulm, 10 am-2 pm. Info: 651-964-5578.

• DEAR (Divas Enjoy Awesome Retail) Hunting, participating shops & restaurants around Waconia. Info: 952-442-5812.

Sun., Nov. 4

• St. Mary’s Fall Festival Bingo, Church Hall, Madelia, 12:30 pm.

• Wellspring Faith in Action Potato Bake Fundraiser & Bake Sale, American Legion, St. James, 11 am-1 pm.

• Courtland Lions Pancake-Egg-Sausage Brunch, Community Center, Courtland, 10 am-12:30 pm. Info: paandmaabbas@hotmail.com.

Sun.-Mon., Nov. 4-5

• Bjorling Music Festival, Recital Hall, Christ Chapel & Alumni Hall, Gustavus Adolphus College, St. Peter. Info: gustavus. edu/music/events.php.

Mon., Nov. 5

• Introduction to Invasive Species, Washington Learning Center, New Ulm, 6-9 pm. Info: 507-233-8307.

• Bjorling Music Festival: Finale Concert, Christ Chapel, Gustavus Adolphus, St. Peter, 7 pm. Info: gustavus.edu/music/ events.php.

Mon., Nov. 5 & Dec. 3

• New to Medicare Counseling, Community Center, 600 N. German St, New Ulm, 8-10 am. Info: 507-354-3212.

Mon. & Wed., Nov. 5 & 7

• Big Ideas—Commercial Baking, Cookies, High School, New Ulm, 6:30. Info & registration: BigIdeasUSA.org.

Mon. & Wed., Nov. 5 & 7, 12 & 14

• Big Ideas—Welding, MIG/Wire Feed, High School, New Ulm, 6:30 pm. Info & registration:

BigIdeasUSA.org.

Tues., Nov. 6

• Election Night Pancake Supper, Augustana Church, St. James, 4-7 pm. Info: 507-375-3333.

Tues., Nov. 6 & 13

• Big Ideas—Upholstery, Gail’s Upholstery, 25970 US Hwy 14, Sleepy Eye, 6:30 pm. Info & registration: BigIdeasUSA.org.

Tues. & Thurs., Nov. 6 & 8, 13 & 15

• Big Ideas—Carpentry, Level 3, High School, New Ulm, 6:30 pm. Info & registration: BigIdeasUSA.org.

• Holiday Open House, downtown Springfield, 4-8 pm. Info: 507-723-3508.

Wed., Nov. 7

• Veterans’ Breakfast & Recognition Program, MVL High School, 45638 561st Ave, New Ulm, 7:30 am. Info: mvl.org.

Wed.-Thurs., Nov. 7-8

• AARP Smart Driver Safety 8-Hr Course, Washington Learning Center, New Ulm, 5:30-9:30 pm. Info: 507-233-8307.

Thurs., Nov. 8

• ‘A Hundred Years Ago on the Homefront: How Families Faced the War to End All Wars,’ Meeting Room, Public Library, New Ulm, 6:30 pm. Info: 507359-8334.

• Minnesota River Congress 11, Turner Hall, 102 S State St, New Ulm, 4:30 pm.

Thurs.-Sun., Nov. 8-11

• ‘Measure for Measure,’ Anderson Theatre, Gustavus Adolphus College, St. Peter. 8 pm Thurs-Sat, 2 pm Sun. Info & tickets: gustavustickets.universitytickets.com or 507-933-7590.

Fri. Nov. 9

• Teen Party, Rec Center, 122 S. Garden St, New Ulm, 9-11 pm. Info: 507-233-2121x5.

• Wine Tasting Benefit for OAC, Arts Center, 435 Garden View Ln, Owatonna, 6 pm. Info: oacarts. org.

• ‘Carry Nation: The Famous and Original Barroom Smasher,’ Turner Hall, 102 S State, New Ulm, 7 pm. Info: Info: 507-359-8334.

• WELS West Regional Choral Festival, MVL High School, 45638 561st Ave, New Ulm, 7-9 pm. Info: welsfinearts.org.

Fri.-Sat., Nov. 9-10

• Wine, Women & Musical Comedy—Blaze Orange is the New Black, 321 Central Ave N, Faribault, 6:30 pm. Info: visitfaribault. com/calendar/.

Fri.-Sun., Nov. 9-11

• Christmas Wreath Workshops, A to Zinnia Florals, 15 S. Broadway, New Ulm, 5:30 pm Fri., 10 am & 1 pm Sat, 1 pm Sun. Info: 359-9900.

• November Merry Market, 1850 Adams St, Mankato. 10 am-9 pm Fri-Sat, 10 am-4 pm Sun.

Sat., Nov. 10

• Women, Wine & Wonderful Finds Fashion Show, American Legion, St. James, 5-8 pm. Info & tickets: 507-375-3333.

• Gustavus Wind Symphony & Wind Orchestra Fall Concert, Bjorling Recital Hall, Gustavus Adolphus, St. Peter, 1:30 pm. Info: gustavus.edu/music/events.php.

• Citizens Concerned for Minnesota River (CCMR) Fundraiser, Grand Center for Arts and Culture, 210 N Minnesota St, New Ulm, 12 pm. Info: grand@ thegrandnewulm.com.

Sat., Nov. 10 & 17

• An Evening with Emily Dickinson, E. St. Julien Cox House, 500 N Washington Av, St Peter. 3-5 pm Nov. 10; 6:30-8:30 Nov. 17. Info: 507-934-2160.

Sun., Nov. 11

• Winthrop Lions Omelet Breakfast, St. Francis de Sales Catholic Church, 5th & Brown St, Winthrop, 9 am-1 pm.

• Music on the Hill—Romantic

Masterpieces, Good Counsel Chapel, 170 Good Counsel Dr, Mankato, 2 pm. Info: 507-6258880.

• Food for Kidz Packing, Event Center, Event Center, 110 12th Ave NE, Sleepy Eye, 10:30 am-3 pm. Info: foodforkidz.org/event/ sleepy-eye-4/.

Mon., Nov. 12

• Big Ideas—Sewing Alterations, Pants, High School, New Ulm, 6:30 pm. Info & registration: BigIdeasUSA.org.

Tues., Nov. 13 & Dec. 4

• Heartsaver CPR/AED Certification Course, Washington Learning Center, New Ulm, 6-8pm. Info: 507-233-8307.

Thurs., Nov. 15

• Ney Senior Learning Series: Myths of Native American History, Ney Nature Center, 28238 Nature Center Ln, Henderson, 12 pm. 507-357-8580.

• Taste of the Holidays, Crow River Winery, Hutchinson, 5-8 pm. Info & tickets: info@explorehutchinson.com.

• Big Ideas—Sewing Alterations, Shirts, High School, New Ulm, 6:30 pm. Info & registration: BigIdeasUSA.org.

• Lutheran School Forensics Tournament, Martin Luther College, 1995 Luther Ct, New Ulm, 3-5 pm. Info: mlcinfo@mlc-wels.edu.

• Night Out on the Town, downtown businesses, Le Sueur, 4-8 pm. Info: 507-665-2501.

Thurs., Nov. 15

• Tell Me a Story—Chance, Arts Center, 315 S. Minnesota Ave, St. Peter, 7:30 pm. Info: 320-4690334 or pruntylindsay@gmail. com.

Thurs., Nov. 15

• Medicare Counseling, Community Center, New Ulm, 9 am. Info: 507-354-3212 or newulmseniors. org.

Thurs.-Sat., Nov. 15-17

• Inspired Holiday Decorating Workshops, Brown County Museum Annex 2 N. Broadway St, New Ulm, 6 pm Thurs, 1 pm Fri, 10:30

am Sat. Info: 507-233-4350.

Fri., Nov. 16

• Jazz in the Courtyard, Courtyard Café, Gustavus Adolphus, St. Peter, 4:30 pm. Info: gustavus. edu/music/events.php.

• Festival of Trees, Holiday Inn Hotel & Suites, 2365 43rd St NW, Owatonna, 5-11 pm. Info: advocatesfordevelopmentaldisabilities.com.

• Christmas Candlelight Winetasting, Morgan Creek Vineyards, 23707 478th Ave, New Ulm, 6:30 pm. Info & reservations: 507-9473547 or morgancreekvineyards. com/tickets.

• Fairmont Glows Festival, Downtown Plaza, Fairmont, 4 pm. Info: 507-235-5547.

• Christmas by Candlelight & Holiday Parade of Lights, downtown Redwood Falls, 5-10 pm. Info: chamber@redwoodfalls.org.

Fri.-Sat., Nov. 16-17

• Razzle Dazzle Celebration, downtown Madelia. Info: Info:

visitmadelia.com or 888-9417283.

Sat., Nov. 17

• Beyond the Yellow Ribbon Chilifest, Morson-Ario-Strand VFW Post 950, 1900 N Riverfront Dr., Mankato, 11 am-2 pm. Info: 507-327-6694.

• Norwood Young America Craft Fair, Central High School & Elementary, Norwood Young America, 9 am-3 pm. Info: raiders. central.k12.mn.us/Page/3446.

• Holiday Tour of Homes, Christ the King Church, Hutchinson, 12:30 pm. Info: Lmk921@nutelecom.net.

• Big Ideas—Welding, ARC/ Stick, High School, New Ulm, 8 am-noon. Info & registration: BigIdeasUSA.org.

• Big Ideas—Carpentry, Level 0, High School, New Ulm, 9-11 am. Info & registration: BigIdeasUSA. org.

• Will-Trust-Both-Neither, Washington Learning Center, New

Ulm, 9-11:15 am. Info: newulm. k12.mn.us/community-ed/ or 507233-8307.

Sat., Nov. 17-Fri., Nov. 30

• Photography Club Annual Showcase, Center for the Arts, 15 Franklin St SW, Hutchinson. 10 am-5 pm Mon-Thurs; 12-4 pm Fri. Info: hutchphotographyclub.com.

Sun., Nov. 18

• Fall Festival, First Lutheran Church, Lafayette, 9:30 am-1 pm. Info: sjogren8519@gmail.com.

• Mollie B & SqueezeBox, Auditorium, 320 Main St W, Silver Lake, 11 am-5 pm. Info & tickets: 320-4457459.

• MLC Wind Symphony, Martin Luther College Auditorium, 1995 Luther Ct, New Ulm, 3 pm. Info: mlcinfo@mlc-wels.edu.

• Coming Together in Song XII, Christ the King Lutheran Church, Hutchinson, 4 pm. Info: commoncupmn@gmail.com.

Mon., Nov. 19

• Family Film Night, Public Library, 17 N Broadway, New Ulm, 6 pm. Info: 507-359-8331 or newulmlibrary.org.

Mon. & Weds., Nov. 19 & 21, 26 & 28

• Big Ideas—Welding, TIG, High School, New Ulm, 6:30 pm. Info & registration: BigIdeasUSA.org.

Tues., Nov. 20

• A Walk in the Woods w/Scott Kudelka, Watonwan Co. Library/ Madelia Branch, 6 pm. Info: 507642-3511.

Thurs., Nov. 22

• Community Friends Thanksgiving Dinner, St. Mary’s Church, 417 S MN Street, New Ulm, 11 am-1 pm. Info: 507-354-3045 or schultzabc@hotmail.com.

Thurs., Nov. 22 thru Mon., Jan. 1

• Sleepy Eye Holiday Lights in Motion, Sportsmen’s Park, Hwy 4 N, Sleepy Eye, 5-10 pm. Info: 507-794-4731 or sleepyeyeonline. com/holidaylights/.

Fri., Nov. 23

• Parade of Lights, downtown New Ulm, 6 pm. Info: 507-233-4300.

• Kiwanis Holiday Lights Opening Parade, Mound Ave to Rogers St to Sibley Park, Mankato, 6 pm. Info: 507-385-9129.

Fri., Nov. 23 thru Mon., Dec. 31

• Kiwanis Holiday Lights, Sibley Park, 900 Mound Ave, Mankato. 5-9 pm Sun-Thurs, 5-10 Fri-Sat. Info: 507-385-9129 or kiwanisholidaylights.com.

Sat., Nov. 24

• Light the Night Holiday Kickoff Celebration, Sportsman’s Park, Hwy 4 N, Sleepy Eye, 5-8 pm. Info: 507-794-4731 or sleepyeyechamber.com/holiday-kickoff-celebration.html.

• Small Business Saturday 2018, Event Center, Henderson, 10 am-3 pm.

• Burn Off the Turkey Hike, Ney Nature Center, 28238 Nature Center Ln, Henderson, 10 amnoon. Info & reservations: neycenter.org/events-programs/.

• Small Business Saturday, citywide, Hutchinson, 10 am-12 pm. Info: 320-587-5252.

Sat.-Sun., Nov. 24-25

• GSR Fine Art Festival, Verizon Wireless Civic Center, Mankato, 10 am-6 pm Sat, 10 am-4 pm Sun. Info: gsrfineartfestival. com.

Sun., Nov. 25

• Elfin Magic Craft Show, Armory, Redwood Falls, 10 am-3 pm. Info: 637-5239 or sharonfossum@gmail.com.

• Hilltop Happenings Musical Variety Show, Hilltop Hall, 206 First St. N., Montgomery, 4 pm. Info: bighonza.com/hilltop-hall/.

• Lorie Line Concert, High School Auditorium, 1600 Oak St, New Ulm, 3 pm. Info & tickets: 952474-1000 or lorieline.com.

Mon., Nov. 26

• Big Ideas—Carpentry, Level 0, High School, New Ulm, 6:30. Info & registration: BigIdeasUSA.org.

Tues., Nov. 27

• Christmas Organ Recital, Martin Luther College Auditorium,

1995 Luther Ct, New Ulm, 4:30 pm. Info: mlcinfo@mlc-wels. edu.

• Beer & Hymns, Main Street Sports Bar, Hutchinson, 6-8 pm. Info: riverofhopehutchinson. org.

Tues. & Thurs., Nov. 27 & 29

• Big Ideas—Carpentry, Level 1, High School, New Ulm, 6:30. Info & registration: BigIdeasUSA.org.

Wed., Nov. 28

• Wine Down Wednesday Holiday Edition, downtown Madelia, 4-8 pm. Info: visitmadelia.com.

• 4-Hr. Driver Safety Course, Community Center, 600 N. German St, New Ulm, 8:15-12:15 pm. Info: 507-354-3212.

• Free Community Dinner, United Church of Christ, 301 S. Minnesota St, New Ulm, 5:30 pm. Info: 507-354-4242.

Thurs., Nov. 29

• Montgomery Torchlight Parade & Fireworks, Main St, Montgomery, 6:30-8:30 pm. Info: 952-290-3915.

• Lighted Holiday Parade, downtown Owatonna, 6 pm. Info: visitowatonna.org.

Fri., Nov. 30

• Holiday Lights Parade & Fireworks, N Main St, Le Sueur, 6 pm. Info: 507-665-2501.

• Santa’s Cookie Sale & Soup/ Sandwich Lunch, Community Center, Springfield. Info: springfieldmnchamber.org/event-calendar/.

Fri.-Sat., Nov. 30-Dec. 1

• Holiday Craft Boutique, Valleygreen Square Mall, Le Sueur. 5-8 pm Fri, 9 am-1 pm Sat. Info: 507-665-2501.

• 12th Annual French-Canadian Christmas, Alexander Faribault House, Faribault. 4-7 pm Fri, 10 am-3pm Sat. Info: visitfaribault. com/calendar/.

Fri.-Sun., Nov. 30-Dec. 2

• Christmas in Christ Chapel, Gustavus Adolphus College, 800 W.

College Ave, St Peter. 7:30 pm Fri; 3:30 & 7:30 Sat & Sun. Info & tickets: 507-933-7520.

• Hometown Holiday Weekend, downtown Owatonna. Info: visitowatonna.org.

Fri., Nov. 30 & Sun., Dec. 2

• Crow River Singers Winter Concert 2018, New Journey UCC, 31 4th Ave SW, Hutchinson, 7 pm Fri; 2 pm Sun. Info: hutchinsonarts.org or hollymd55@ hotmail.com.

Fri.-Nov. 30 thru Fri., Dec. 28

• Artscape Juried Art Show, Grand Center for Arts and Culture, 210 N Minnesota St, New Ulm. 10 am-4 pm Tues-Fri; 11 am-3 pm Sat. Info: 507-3599222.

Sat., Dec. 1

• New Ulm American Legion Auxiliary Holiday Fair, Legion Club Room, New Ulm, 10 am-1 pm. Info: 507-354-8160 or conjert@ newulmtel.net.

• Nicollet Craft Fair & Santa Day, American Legion Hall, Nicollet. 9 am-2 pm. Info: 507-327-3146.

• Know You Have the Right Health Insurance in Retirement, Washington Learning Center, New Ulm, 9 am. Info: newulm. k12.mn.us/community-ed/ or 507-233-8307.

• Arli-Dazzle, Main Street, Arlington, 8 am-10 pm. Info: 507-9642378.

• Candy Cane Concert—The Snowman, Performing Arts Center, 315 S Minnesota Ave, St. Peter, 2 pm. Info: 507-625-8880.

• Chubb House Christmas Tea, 209 Lake Ave, Fairmont, 11 am1:30 pm. Info: 507-235-9262.

• MLC Christmas Concerts, Martin Luther College, 1995 Luther Ct, New Ulm, 7:30 p.m. Info: mlcinfo@mlc-wels.edu.

• Winterfest Parade of Lights, downtown, Faribault, 5 pm. Info: visitfaribault.com/calendar/.

• Homespun Holiday, all around Waconia. Info: 952-442-5812.

• Bells on Belgrade, 301 Belgrade Ave, Lower North Mankato, 3-6 pm. Info: 507-388-1062.

Sat.-Sun., Dec. 1-2

• A Holly Jolly Christmas, State Street Theater, 1 N State St, New Ulm. Info: statestreettheater@ gmail.com.

• MLC Christmas Concert: Peace Eternal Making, Chapel of the Christ, Martin Luther College, 1995 Luther Ct, New Ulm, 7:30 pm Sat, 4 pm Sun. Info: mlcinfo@ mlc-wels.edu.

• Christmas at the Hubbard House, 606 S Broad St, Mankato. 3-7 pm Sat, 1-4 pm Sun. Info: 507-3455566.

• Morgan Creek Vineyards Holiday Open House, 23707 478th Ave, New Ulm, 11 am-5 pm. Info: 507947-3547.

Sun., Dec. 2

• Skate with Santa & New Ulm Steel Hockey Team, Civic Center, 1212 N. Franklin St, New Ulm, 1-4 pm. Info: 507-233-2121x5.

Tues., Dec. 4

• Winds of Christmas, Christ Chapel, Gustavus Adolphus College, St Peter, 10 am. Info: gustavus. edu/music/events.php.

Fri.-Sun., Dec. 6-8

• Focus on Ministry High School Tip-Off Tournament, Martin Luther College, 1995 Luther Ct, New Ulm. Info: mlcinfo@mlcwels.edu.

Thurs., Dec. 6

• Masquerade Jewelry Sale, Medical Center Auditorium, 1324 5th N, New Ulm, 10 am-3 pm. Info: sara.schauer@allina.com.

• LEEP’s Ugly Sweater Karaoke Party, Event Center, Mankato, 7-10 pm. Info: 507-387-5122.

Thurs.-Sun., Dec. 6-9

• Christmas at Bethany, Trinity Chapel, Luther Drive, Mankato. 5 pm Thurs & Fri, 1 & 5 pm Sat, 3 pm Sun. Info & tickets: 507-3447365.

Fri., Dec. 7

• Home for Christmas 1944, State

Street Theater, 1 N State St, New Ulm, 7:30 pm. Info: statestreettheater@gmail.com or 507-3599990.

• Holiday Delights, Downtown Plaza, Fairmont, 5 pm start. Info: 507-235-5547.

Fri.-Sat., Dec. 7-8

• Nativity Pageant, Riverside Park, Springfield, 7 pm. Info: 507-7233508.

Fri. -Sun., Dec. 7-9

• One-Act Plays—Trifles and Lafayette No 1, Martin Luther College Auditorium, 1995 Luther Ct, New Ulm, 7:30 pm Fri & Sat, 2 pm Sun. Info: 507-354-8221x114.

• St. James Winter Carnival, downtown, St. James. Info: 507375-3333.

Fri.-Sun., Dec. 7-9; Thurs.-Sun., Dec. 13-16

• TMP—The Santa Diaries Part Two A Christmas Wedding, 321 Central Ave N, Faribault. 7:30 pm Thurs, Fri, Sat; 2 pm Sun. Info: visitfaribault.com/calendar/.

Sat., Dec. 8

• St. Gregory the Great Catholic Church Cookie Walk, 440 6th St., Lafayette, 9 am-1 pm. Info: 507276-6941 or 507-228-8676.

• Santa Day, Public Library, Gaylord 9 am. Info: gaylordmnchamber.com.

• The Nutcracker Presented by the Mankato Ballet, State Street Theater, 1 N State St, New Ulm, 1 & 5 pm. Info & tickets: statestreettheater@gmail.com or 507-359-9990.

• Main Street Christmas, Center for the Arts, 15 Franklin St SW & St. John’s Episcopal Church, corner of Hassan St and 2nd Ave, 1-4 pm. Info: 320-234-5652 or jpage@ci.hutchinson.mn.us.

• Hutchinson Holiday Farmers Market, Depot Marketplace, 25 Adams St SE, Hutchinson, 11 am-4 pm.

BY VUSA BENTLEY

It is fair to state that words such as low-fat, gluten-free, ketogenic (keto), paleo, amongst myriad others, have become “synonymous” for healthy nutrition. However, the underlining formula and power tool of all diets that differentiate one from the other is the apportioning of the macronutrient consumption. Macronutrients are carbohydrates, proteins, and fats. Sadly, most diets dismiss the importance of micronutrient consumptions, which is why most diets fail. Micronutrients are vitamins and minerals

Macronutrients (macros):

The three macronutrients are all very vital as they supply our body with energy. The body requires macros in relatively larger amounts in order to grow, develop, repair, and function cognitively. All of the three macros can be derived from the food sources.

Micronutrients (micros):

Micros are consumed in less amounts than macros, however, they are equally vital for a balanced nutrition and sustainable lifestyle. Micros help maintain energy levels, metabolic and cellular function, physical, emotional, and hormonal wellbeing. Micros can be derived both from natural foods such as plants, berries, fermented foods, as well as from supplements, especially zinc, magnesium, vitamins, iodine, potassium, calcium, and vitamin D.

Both macros and micros must be present in the foods we consume in order for one to have a balanced nutrition regardless of the “diet” program you are one. For example, if you are on diet that yields more fat, less protein and carbs, you can easily consume fermented sauerkraut to satisfy your probiotic requirements. Similarly, if you are on a vegan diet, you can take iron and magnesium supplements to ensure your macros and micros are in “ying-yang.”

According the United States Department of Agriculture: Nine out of 10 Americans are deficient in potassium, 8 out of 10 are deficient in vitamin E, 7 out of 10 are deficient in calcium, and 50% of Americans are deficient in vitamin A &C, and magnesium.

Obviously, the multitudes of different “diets” are not working for most Americans because most of them are very restrictive in nature and are not practical with our daily lifestyles. As a personal trainer and nutritionist coach, I see clients on a daily basis who are looking for a “quick” fix.

Here are my top recommendations for seeking a balanced nutrition that is sustainable and practical in nature:

Take a mental inventory of your food choices: Why do you eat that? Are you hungry? Are you upset? Are you bored? Try journaling your thoughts around the foods you consume to bring awareness to your food choices. It doesn’t need to be complicated, rather a simple jotting down of the thought process when reaching for a sugary drink, foods that are processed, or a bag of anything that is crunchy.

Try to plan your meals at least in 24-hour increments. Think of it as your grocery inventory: what do I need for tomorrow’s meals as opposed to what are the only foods I can consume tomorrow.

Start your day with a glass of warm water, and give your body a stretch and a big yawn. Just because the alarm clock ringing, it doesn’t mean your organs are up too.

When eating, chew your food: your stomach doesn’t have teeth, if you swallow a large chunk of anything, it has to sit in your stomach for a long period of time and may be the source of bloating, indigestion, and “heavy” feeling.

Consume foods in sync with your circadian rhythm: if a pomegranate is in season, get creative with recipes around that ingredient by involving your family and friends to make the process fun.

Stay active by dancing, or doing yoga. Strength building is also great, but often intimidating for someone who is new to gym life.

Exercise compassion towards yourself and all beings as it often leads to the journey of greatness.

NASM CERTIFIED PERSONAL TRAINER AND FITNESS NUTRITIONIST FOUNDER OF THE 12 WEEK SELF-GUIDED FITNUT SIMPLIFIED (FITNESS NUTRITION)

WHAT’S THE BEST THING YOU EVER ATE?

TRANACE: My grandma’s lasagna! Makes it right off the Barilla box.. but so good! My whole life I thought she had some special grandma recipe... And recently I learned the truth.

SARAH: Maybe it was my post-partum hormones, but a cake batter Cement Mixer from Culver’s brought me to tears. I have had once since then but it didn’t measure up to that time and I haven’t dared try again. It’s better left in my memory.

JODIE: Mom’s homemade Lumpia with beans and bean sprouts! It’s a egg roll like item from the Philippines. Mom learned to make it when Dad was in the Navy. Stationed off of Hawaii. So good. I can make it, but it’s not the same as hers.

ANNE: My Moms homemade donuts—fried in lard of course!

SUNDEE: My husband’s butter chicken with basmati rice...no wait! His GYROS! He makes the best meat and tzatziki sauce EVER.

KATIE: Jalapeño cheese tamales!

JESSECA: Dumpling soup at The Kernel in Owatonna!

JESSIE: A few years ago I made a chocolate whiskey cake that was the most delicious thing I’ve ever had. It was probably in part because it was the first cake I made totally from scratch, but it was incredible-moist, rich, smooth, and not too sweet. I haven’t been able to find the recipe again since, but man was that a slice of heaven.

ANGEL: Pancakes in bed made by my daughters when I was sick and couldn’t get out of bed.

KATHY: My grandparents homemade ring sausage.

MELISSA: Turkey supreme.

JENNIFER: A t-bone steak in Oklahoma while traveling back to Minnesota after a family reunion in Texas. A few years back while driving back the weather was getting pretty bad and a tornado warning went of, so we stopped at this gas station that had a diner for shelter. I had my last 20 dollars and used it to buy a t-bone steak which was the best thing I ever ate!

RODRIGUEZ: We just did the lobster feed at four daughters. Lived the experience and the food! It was great!

More answers can be found on the RVW Facebook page.

TANYA: Chocolate and banana stuffed crepes at a street vendor by the Eiffel Tower.

JESSE: Truffle fries with garlic aioli from the Cheese Louise food truck in St. Paul after the Water Lantern Festival this summer!

COURTNEY: Creme brûlée at Number 4 restaurant.

PATRICK: Smoked lasagna at Mac’s Smokehouse in Fairfax.

JESSICA: My mom’s fideo, which is Mexican spaghetti.

BRITTNIE: My own creations. This being at the top—quinoa, rainbow medley of bell peppers, arugula, chicken breast slices, dried cranberries, and topped with a strawberry balsamic reduction. The flavors blend so well. It’s earthy, sweet, tangy, succulent, and it’s a healthy meal.

RENEE: Scrambled eggs in the hospital after the birth of my first son. Never liked them before that but they were the first thing they let me eat after several days of labor with no baby. Beautiful baby. Then eggs.

VUSALA: Sturgeon caviar with grass fed butter on a gluten free tandoori bread with a glass of red dry French wine.

DEENA: My mother’s eggs and toast. Accept NO substitutes!

HEATHER: A bowl of Kellogg’s cornflakes and ice cold milk! I was three months pregnant and touring Belize in the rainforest and had a mad craving for Kellogg’s cornflakes and ice cold milk. Well, they don’t have those things in the jungle so they tried to give me something close to it and it WAS NOT even similar, so I burst in to pregnant lady tears and finally had my bowl of cereal 10 days later when I got back to the states. It was the first thing I ate when I got home and I remember how delicious it was 10 years later!

CHRISTI: My dad’s deer sticks made all by his hands.

TRACY: My mom’s sour cream raisin pie! (It was one of my dad’s favorite too).

SARAH: My Grandma’s potato salad...no recipe for it, she always made it by “taste”. As she got older she literally lost her taste buds and she wouldn’t make it anymore as she was afraid it wouldn’t taste as good! I miss her and her potato salad!

CANDY CANE CONCERT: THE SNOWMAN

A FULL SYMPHONY CONCERT

Featuring soloists from the Mankato Children’s Chorus & guest narrator Ben Findley

SATURDAY, DECEMBER 1ST AT 2:00 PM

SAINT PETER PERFORMING ARTS CENTER

Bring the whole family to this heartwarming holiday event!

The MSO performs Howard Blake’s beautiful score to the animated film The Snowman, featur ing the much-loved song “Walking in the Air”. Filled with magic and adventure, The Snowman is the perfect way to kick off the holiday season! You’ll also hear holiday classics featuring selec tions from Tchaikovsky’s The Nutcracker Suite and a special holiday sing-along.

Join us in the lobby during intermission to make special snowman-inspired treats! 102919

Find upcoming shows & tickets at: WWW.MANKATOSYMPHONY.COM

SUPPORTING SUSTAINABILITY

STORY BY RUTH KLOSSNER

Theresa Keaveny may be relatively new to New Ulm, but she’s certainly not new to agricultural organizations. Before becoming the executive director of the Sustainable Farming Association (SFA) of Minnesota, Keaveny worked with rural communication outreach organizations in North Dakota, South Dakota, and Montana for “30-some years.”

A southern Minnesota native, Theresa “came home” about two years ago.

“I grew up in Morton, We shopped in New Ulm and doctored here. We took Sunday trips up and down the Minnesota River valley. Our farm was behind where the Battle of Birch Coulee was fought,” she explained.

An undergrad degree in social work from the College of St. Benedict and a graduate degree in social work—with an emphasis on rural community development—led Keaveny to a career in community outreach and organizing.

She first worked with a group of North Dakota farmers and ranchers concerned with oil, gas, and coal development on farmland, aquifers, and air. From there it was on to South Dakota where she worked with a sister

and she chose New Ulm. “They said, ‘Work in rural Minnesota. I was living here so I decided to stay here. It’s close geographically to a number of our SFA chapters,” she said.

SFA’s mission is to “support the development and enhancement of sustainable farming systems through farmer-to-farmer networking, innovation, demonstration, and education.”

“There are three legs to the sustainable ag stool—environmental stewardship, economic profitability, and building strong communities, Keaveny said. “Those three principles are what we use to develop our programs and guide our overall mission. That’s what attracted me.”

SFA Minnesota has nine chapters—Cannon River, Central, Crow River, East Central, Greater Mille Lacs, Lake Agassiz, Lake Superior, Southeast (now renamed Driftless Area), and Western.

“What we do is connect people with each other. We’re a farmer-to-farmer organization. People learn from each other as to what worked and what didn’t,” she said.

The chapters have their own programs, such as the Garlic Festival in Hutchinson.

“That’s an example of a community building event. We encourage people to grow crops that are diverse. Our goal is to see more crop diversity and crop rotation, including small grains, so that we’re not just relying on a corn/soybean monoculture,” Keaveny said. “We’d also like to see more livestock. There aren’t very many livestock operations left. We’re working to integrate livestock, to introduce livestock to grazing to reduce pollution and run-off with bare ground and major soil disturbances.”

group that was born in the later years of the farm crisis. There she worked with farm credit issues, farm policy, and sustainable ag for almost 10 years.

Theresa’s next move was to Montana where she worked with Montana Conservation Voters on conservation and clean energy issues, primarily through legislation.

“When I moved back to Minnesota, a job opened up, dealing with rural ag issues that protect our air, land, and water. I felt it would be a good match,” Keaveny said.

The SFA board allowed Keaveny to choose where she wanted to be officed

Another program—soil health—accounts for over half of SFA’s work. “We want to keep the soil covered, minimize soil disturbance, increase crop diversity, keep living roots in the soil, and integrate livestock,” she said.

SFA also partners with the Dairy Grazing Apprenticeship program— the first formal apprenticeship for farming in the nations—that links seasoned dairy people with apprentices in an attempt to keep more dairy producers on the land.

“The demand for milk from cows that are grazed is increasing. I think this might be a potential opportunity—in the face of low dairy prices—to get a better price and specialize. We’re painfully aware that we’re losing dairy farmers,” Keaveny said.

“I’ve been amazed at the talent and diversity—not just women, but new Americans, immigrant farmers, people of color—who are all involved in agriculture.”

SFA also works with fruit and vegetable growers to encourage stewardship and soil health on smaller acreages and to create better markets that reach more customers and get better prices. It encourages the use of tools like the Minnesota Grown Marketing Program and its Minnesota Grown Directory.

“We also provide information on how people can transition from traditional ag to organic,” Keaveny added. “We work on a huge spectrum— from the biggest farm in Minnesota to the smallest.”

Keaveny also commented, “There’s a heightened demand for protecting our food producing resources—air, land, water—and people also want locally grown products that are safe and affordable. We’re seeing a lot of women who are committed to those principles.”

To help women who may be new to agriculture, Keaveny has presented programs about the Farm Service Agency. “We reach out to women farmers so they know what’s available as far as lending, storage, and micro loans so that they’re not afraid to walk through the doors of FSA. That’s the kind of education we provide—information on programs that are available to make sustainable agriculture work for them.””

Keaveny also works in the area of consumer education. “We encourage eaters to support local farmers, not just at farmers markets—but to ask for locally produced foods at the super market. We promote fair compensation for the growers or makers,” she explained.

Sustainable Farming Association Minnesota has six full and part-time staff and consultants scattered around the state.

“We’re not big, but our reach is larger with our chapters and members,” Keaveny said.

Because the chapters cover the state, Keaveny travels a lot, taking the

opportunity to meet farmers and ag professionals.

“I’ve been amazed at the talent and diversity—not just women, but new Americans, immigrant farmers, people of color—who are all involved in agriculture. I’m seeing that the stereotype of farmers being ‘white and 60’ is not the case.” Theresa said.

Keaveny’s work has her on the road a lot—traveling a thousand miles a month—but she’s learned to be efficient in making appointments back-toback and selects which events she’s able to attend, to keep her overnights away a minimum.

When she’s not working, Theresa enjoys reading, bike riding, visiting state parks (especially Minneopa), singing and playing guitar, and cooking— using as much locally grown food as possible, of course.

“If I can buy from the farmer, I will. I get good food,” she said.

Keaveny also volunteers at NUMAS Haus in New Ulm, is involved with the League of Women Voters and politically, helping local candidates.

“My job does define me, but I’m a lot more than my job,” Keaveny summed up. RVW

Theresa Keaveny visited with a vendor at the Salsa Fest, hosted by SFA’s Central Chapter in Long Prairie in 2017.

“My job does define me, but I’m a lot more than my job”

Women of Wakefield Women of Wakefield

Pork Pairings

Pork Chops

Tenderloin

Pulled Pork

Smoked Pork

REDS ROSE

SWEET Cold Cuts

Sweet BBQ

Spicy Mustard

Ham Ribs Brats

DRY Sausage Pizza

DRY WHITE

Smoked Pork

w/ Rosemary

Spicy Ribs

Bacon Chorizo

SWEET WHITE

Sweet & Sour

Fruit Glazes

Cream Sauces

Pancetta Egg Rolls

249306

Feeding Our Communities Partners is a leader in youth hunger relief within the region with its two programs, the BackPack Food Program and the Power Pack Program. The BackPack Food Program serves elementary students who live in food-insecure households by providing child-friendly, well-balanced single serving food items to be consumed each day of the weekend or school break. Food items include a breakfast, lunch and snack meant for consumption each day of the weekend or extended school break.

The food packs are assembled by volunteers, transported to schools and provided to teachers who discreetly place them in the backpacks or lockers of enrolled children. This service is offered at 16 public elementary schools within our service area this school year and serves over 1,000 youth each week.

Knowing that hunger does not end at 5th grade, FOCP launched a middle school initiative in 2017. The locally developed Power Pack Program aims to meet the unique hunger needs of middle school students. This program provides youth in grades 6-8 access to supplemental meals meant for consumption after school (before activities/sports) and/or for weekend hunger-relief. This program is available to students at five public middle schools this school year.

These programs serve low-income, food-insecure households and are free to all participants. Families may enroll or un-enroll at any time during the school year. Survey data shows that the average household served consists of two working adults and three children. Additionally, 81% of participant families earn less than $40,000/year and report that in order to pay bills, food is often the first sacrifice made. FOCP fills this service gap with supplemental meals and snacks.

Front from left: marketing & communications manager, Holly Dodge; executive director, Sheri Sander-Silva; community relations manager, Amy Phares. Back left: program coordinator, Emily Geiger; program manager, Rachel Carpenter.

STORY BY HOLLY DODGE

Marketing & Communications Manager Feeding Our Communities

Top: Power Packs contain high-protein snacks and single serving food items for busy, on-the-go middle school students to sustain them after school and between activities. Bottom: BackPack food pack contains child-friendly meals to sustain elementary age students on weekends and school breaks.

This fall, FOCP has been busy launching its largest program expansion to-date. This school year, the BackPack Food Program is now offered at Nicollet Elementary School, an effort championed by several teachers and local community members. FOCP also extended hunger-relief services to middle school students, via the Power Pack Program, in Lake Crystal, Maple River and St. Clair school systems. With this expanded reach, FOCP will be partnering with a total of 21 local public schools to alleviate youth hunger, thus eliminating a large potential barrier to student success. You may be wondering how this organization is able to provide supplemental weekend meals for over 1,000 students each week from one warehouse location with a small staff of five? The answer is simple— teamwork. An average of nine people will be involved in the preparation of each food pack before it arrives in a student’s back pack. It is with the commitment of 60 volunteers each week and generous donors, that ensure participants can access food when it may not otherwise be available. The impact is noticeable: A third grade student shared “I like the BackPack Food Program because now I’m not hungry. It helps a lot and makes me happy.”

To enroll your child or to volunteer, visit: www.FeedingAndFueling.org. RVW

Birds of a feather molt together

My chickens are molting. If you don’t know what that means, basically it is like watching an episode of Naked and Afraid on Discovery TV, but re-enacted by chickens. With the decrease in sunlight, Mother Nature directs my poor little cluckers to lose all their feathers once a year in order to grow a new downy coat to better protect them against the winter. Molting is the worst time in a chicken-keepers year because since all their energy is being sapped by running around the yard naked and weak from the molting process, they stop laying eggs. And fresh eggs are kinda the main reason to keep chickens. Don’t get me wrong, they are endlessly entertaining to watch, especially when they look like tiny dinosaurs frantically racing around my yard. But it’s a lot of work keeping track of the little critters with no breakfasty pay-off at the end of the day.

I am well aware that my own consternation about not having farmfresh eggs every morning is quite selfish. Molting is far harder on them than me. It is quite painful pushing tiny needles out their already thin skin. Justifiably their personalities change and they don’t act like themselves during molt. They often isolate themselves from the rest of the flock and just rest in the coop all day. This requires me to go out of my way and ensure they are getting the extra nutrients they need to stay healthy during this time of new growth since they don’t have the gumption to go foraging around the yard for yummy seeds and bugs. You may not be aware of this, but humans molt too. It just isn’t as outwardly obvious. The word “molt” comes from the Latin mutare meaning “to change.” It is defined as the shedding of feathers, hairs, horns, nails, shells, or skin, and actually, we humans are doing it all the time. The lifespan of a skin cell is roughly 35 days. So your body is continuously changing. The body you have now is not the one you had as a baby, a teenager, or even last year. Every six weeks you generate a new set of skin. Every three months a new liver. And every year, 95% of the atoms in your body are replaced by new ones. Basically you’re a transformer. Tell your husband all his childhood dreams have come true.

If you really think about it, if you’re not growing, you’re dying. There’s no “arriving” at this whole being a human thing, as if you can throw your life into neutral and just coast. Even the perfect state of homeostasis is basically a constant process of changing with your environment. So the next time your childhood BFF is all: “I don’t know Kelly you’ve just changed SO much!” You can be like: “um, duh Jessica! That’s normal.” Cluck.

I like to think I’m getting better at this whole changing business. My changing roles, changing interests, changing pantyhose size. Change doesn’t really surprise me anymore. In fact it is kind of a fun adventure when I’m in the right mood. This time of year though, my molt sort of makes me wanna hole up inside my chicken coop and just be crotchety about it for a while. I bet I’m not alone either. So if you’re friends are

BY LORI MATHIOWETZ

molting, don’t forget to check on them this winter since they can’t go in the yard and forage for their own nutrients. Maybe even remind them that the payoff is a new, warm, downy coat to help them get through the winter! That way they’ll have your back when you’re pooped out and cooped up without the ability to even complete the most basic task of laying eggs.

This whole being human thing is hard work.

But on the bright side, at least we’re not all running around the yard naked and afraid.

Our Promise

We believe that when people work together great things happen. We realize we are only as strong as the communities we service, and we work to help all segments thrive.

THANKSGIVING IN A CROCK POT

BY CINDY HAUGLAND tidytightwads.com

Thanksgiving should not make you crazy. It’s not about adding a bunch of tasks to your already busy schedule. You don’t need to become Martha Stewart overnight, creating the perfect turkey and picture-worthy table setting. Most importantly, don’t spend a small fortune on one meal. Focus on the things that matter like family and time together.

Keep Thanksgiving Simple

Did you know that most traditional American Thanksgiving dishes can be made in the crockpot? Crock pots help keep things simple, while freeing up your oven and reducing serving dishes/platters if you choose to serve buffet-style right out of the crock pot.

Some dishes that work well in a crock pot or slow cooker include:

» Turkey and gravy

» Ham

» Dressing

» Sweet potatoes

» Green bean casserole

» A variety of hot fruit desserts like apple cobbler

If crock pots aren’t your thing, or you only want to do a few things in crock pots, remember to use your freezer to make many dishes ahead of time. Shopping early allows you to shop sales, and the early prepping allows you to reduce stress by having things made ahead of time.

Some things that assemble and freeze well include:

» Breakfast egg bakes

» Dips that will be heated later

» Biscuits, dinner rolls, and bread

» Quick breads like banana and pumpkin bread

» Vegetable side dishes

» Dressing

» Pies and apple crisp

» Frozen slush drinks

Don’t forget that most guests feel that they should bring something. Let them. Allow pot lucks or at a minimum for people to bring appetizers, wine, or desserts, reminding yourself that Thanksgiving is about being thankful for the people around you. Coming together to give thanks means sharing in the day.

Don’t be afraid of these additional stress and time relievers:

» Store-bought pickles and cranberry sauce

» Paper plates and napkins are absolutely fine if you don’t want to spend your day doing dishes.

» Conversely, real plates and cloth napkins are also great if you feel you want to save money. Do what you need to do!

» Let guests bring what they do best or love to make. Let your aunt make her famous pie, and your mom bring homemade dinner rolls. Your cousin loves to bring wine to holidays? Great!

» Some larger families have everyone bring paper products like plates, paper towels, and toilet paper to accommodate larger crowds.

Nov. 30 & Dec. 1st

FRIDAY: 4:30 TO 8 PM | SATURDAY: 10 AM TO 2 PM

HISTORY CENTER 1700 Austin Rd

VILLAGE OF YESTERYEAR 1448 Austin Rd

Soup & Chili Supper: Friday: 4:30- 6:30 pm

$8 per person, children’s hotdog meal: $4

Tickets available at SCHS & online: steelehistorymuseum.org

FREE ACTIVITIES FOR THE ENTIRE FAMILY:

•Crafts

•Lefse making and tasting

• Lefse

•Visiting Santa

•Horse and wagon rides

•Cookie decorating

Sponsor: Federated Insurance

If Thanksgiving has been stressful in the past, this is the year to flip things around and change the focus. I encourage you to do whatever will reduce stress, free up time, save money, and most importantly, make the day enjoyable and memorable. steelehistorymuseum.org

Minnesota cookbook authors serve up good reads on good eats

CHOWGIRLS KILLER PARTY FOOD: RIGHTEOUS BITES & COCKTAILS FOR EVERY SEASON

By Heidi Andermack and Amy Lynn Brown

With an eye for style and appreciation for seasonal ingredients, the proprietors of Chowgirls Killer Catering, one of the Midwest’s leading catering companies, share their inspired ideas for delicious appetizers, small plates, and cocktails that are perfect for home entertaining. Amy Lynn Brown and Heidi Andermack were early adopters of the local, organic, sustainable, and seasonal approach to cooking; their ethos is clearly reflected in this cookbook, which offers fun, elegant, and yet easy-to-prepare recipes arranged by season that will be the hit of your next social gathering.

For your party to welcome spring, impress your guests with Spring Pea Toasts with Gouda, Mint-Crusted Lamb Chops, and Wasabi Crab Cakes. For that backyard summer fest, try Flank Steak Skewers with Chimichurri, Sweet Corn Risotto with Grilled Shrimp, and Gazpacho Jars. On that chilly fall gathering, offer the Grilled Sirloin with Farro Tomato Salad, Bacon-Pecan Tartlets, and Roasted Fall Vegetables with Saffron Aioli. And for that festive winter blow-out, make the Italian Beef Sliders, Crab & Green Chile Gratin, and Artichoke Tapenade. Then to wash it all down, make sure there’s plenty of Mint Julep Sweet Tea, White Sangria, and Strawberry Basil Daiquiris!

Andermack and Brown’s shared passion for cooking and entertaining shines throughout this beautiful and inspiring cookbook. Their “righteous bites” will impress your guests with dazzling, organic, locally sourced recipes that show you care.

(Amazon.com review)

MOLLY ON THE RANGE: RECIPES AND STORIES FROM AN UNLIKELY LIFE ON A FARM

By Molly Yeh

In 2013, food blogger and classical musician Molly Yeh left Brooklyn to live on a farm on the North Dakota-Minnesota border, where her fiancé was a fifth-generation Norwegian-American sugar beet farmer. Like her award-winning blog My Name is Yeh, Molly on the Range chronicles her life through photos, new recipes, and hilarious stories from life in the city and on the farm. Molly’s story begins in the suburbs of Chicago in the ’90s, when things like Lunchables and Dunkaroos were the objects of her affection; continues into her New York years, when Sunday mornings meant hangovers and bagels; and ends in her beloved new home, where she’s currently trying to master the art of the hotdish. Celebrating Molly’s Jewish/Chinese background with recipes for Asian Scotch Eggs and Scallion Pancake Challah Bread and her new hometown Scandinavian recipes for Cardamom Vanilla Cake and Marzipan Mandel Bread, Molly on the Range will delight everyone, from longtime readers to those discovering her glorious writing and recipes for the first time. (Google Play review)

Personal Chef Hannah Thompson shares her story on what it’s like to cook for others in their own homes.

I love grocery shopping in the early morning. The store is busy with staff preparing for the day, but very few customers are shopping. I have a quick chat with Chris, the produce manager. He offers to get me fresh basil from the back and, of course, I accept. I make my way to the meat department and manager Andy gives me tips for what’s on sale.

I follow the same route as always—produce, meat, dairy, frozen, dry, and—within 20 minutes—I’m bagging my groceries and heading out the sliding doors. On my way out I see Tim, the liquor store manager, and we chat quickly about what we’re both cooking lately. I’m lucky and I don’t have to stop at another store for a missing ingredient.

I arrive at my client’s home with bags of groceries in hand. Today, I’m making chicken alfredo, a tomato crostata with a honey thyme glaze, herb crepes with a goat cheese filling, and maple-roasted seasonal vegetables.

Before I unpack the groceries, I pull out the food processor and make the crostata pastry dough. I dump the almostformed dough onto the counter, shape it into a disc, wrap it in plastic wrap, and put it in the fridge to rest for at least an hour. Next, I blend the crepe batter and put that to rest for an hour, too. I get the perishables in the refrigerator. I organize my thoughts and make a rough plan of what I need to do next.

When I first started as a personal chef, I would be halfway through my work and realize that there was a step in a recipe that I should have done two hours before. I’ve learned to do a quick read of all my recipes before I leave for work, and again when I arrive at my client’s home. This is how I decide what dish needs to be started first, and I work the rest of the recipes around that.

Wait. Did you say a personal chef uses recipes? Of course! After two years I have over a thousand recipes saved. I cook for my clients weekly, which means I cook 30 to 40 different recipes each week. Recipes are a source of structure and inspiration. Currently, I’m inspired by Nada Saleh’s cookbook Seductive Flavors of the Levant. I love the challenge of using a recipe as a framework, and substituting ingredients as needed, based on my clients’ taste preferences and dietary needs.

Back to cooking… I slice a pound of tomatoes, lay them on a plate lined with paper towels, sprinkle with kosher salt, and leave them until my dough has rested long enough. This draws the moisture out of the tomatoes, so my crostata crust doesn’t get soggy while cooking. I make the honey-thyme glaze by simmering honey with thyme sprigs. I make a garlic oil by browning whole cloves of garlic in olive oil. I set these components aside and quickly make the maple-roasted vegetables. My favorite way to cook vegetables is by roasting in a 400 degree oven with fresh thyme, salt, pepper, and olive oil. At the end, I drizzle the veggies with maple syrup.

It’s Personal! Hannah Thompson

The alfredo comes together quickly by gently melting the ingredients together in a large saucepan. I taste the sauce, add a pinch of salt, taste again, and my mouth waters at the perfect balance of flavors. I add raw, sliced chicken breast to the warm sauce and simmer until the chicken is cooked through, which doesn’t take long.

 Beep-beep-beep. The vegetables are done. I turn the oven down to 375 degrees and pop the crostata in. As that’s baking, I cook my crepes and blend the goat cheese filling. I put all the prepared food into Tupperware containers labeled with instructions for reheating. I wash all the dishes, wipe the counter and stovetop, wipe handles and cabinet fronts. I sweep the floors and double check to make sure everything is turned off and put away. On my way out, I take the garbage and recycling.

On my drive home, I think about how fortunate I am to have a career that I love. I think about how thankful I am for my incredible clients who have welcomed me like family. I think about the satisfaction and joy that comes from eating a delicious, home-cooked meal. I think about how I might order a pizza. RVW

BEEF MASSAMAN

with Q & A

HANNAH

How did you get into cooking?

Serves 4-6

WHAT YOU NEED

Oil for cooking

Kosher salt and black pepper

24 oz. cubed beef for stew

2 tbsp. red curry paste

1 can coconut cream (full fat)

1 bay leaf

2 tbsp. brown sugar

WHAT YOU DO

Curry

1 lb. baby potatoes

1 onion, sliced into wedges

1 lime, juiced

1 cinnamon stick

1 tbsp. fish sauce (to taste)

3 oz. unsalted peanuts, toasted

Heat 1-2 tbsp. oil in a large Dutch oven. Sprinkle beef with a generous amount of salt and pepper. Sear in Dutch oven over high heat. Add 2 tbsp. curry paste and cook for 30 seconds. Add remaining ingredients, plus a cup of water. Bring to a simmer, reduce heat to low, and allow to cook until the meat is tender. Depending on the size and cut of meat, it will take 1.5-2 hours. Taste the stew, add lime juice and fish sauce to taste. Enjoy over white rice.

Roasted

FALL VEGETABLES

Serves 6

WHAT YOU NEED

1 small butternut squash, peeled and medium diced

1 lb. carrots, peeled and medium diced

1 apple, peeled and medium diced

2 tbsp. fresh thyme, lightly chopped

Olive oil

Kosher salt and pepper, to taste

Maple syrup, to taste

WHAT YOU DO

Preheat oven to 400 degrees F. Cut vegetables and place in a large mixing bowl. Drizzle vegetables with a good glug of olive oil. Sprinkle with salt, pepper, and fresh thyme. Toss the vegetables and seasonings and dump onto two parchment-lined baking sheets. Roast 20-30 minutes until vegetables are tender and starting to color. Pull vegetables out five minutes before they’re finished cooking and drizzle with maple syrup—enough to cover all the vegetables in a fine layer. Pop back in the oven for the remaining five minutes. Allow to cool slightly and enjoy.

I taught myself how to cook out of sheer necessity when I was a broke 18-year-old. I started cooking recipes from budgetbytes.com, substituting ingredients for what I had in my pantry or for what I could afford. I was pleasantly surprised when my cheap meals tasted great, and my interest in cooking grew from there. My perfectionist tendencies made me want to refine my skills, so I decided to get my degree in Culinary Arts. I’ve worked in food service since I was 16, so turning my love of cooking into a career was an easy decision.

Does a personal chef need to be licensed?

Each state has different laws, but in Minnesota a personal chef does not have to be licensed if all the cooking is done in the client’s home. However, I am a Certified Food Manager through the State of Minnesota and I carry food liability insurance.

What is the average amount of people you cook for at a time?

I have five weekly clients and one client that I cook for monthly. The amount of people I cook for does not fluctuate much.

Why do people hire personal chefs?

The people I cook for are mostly busy parents who value fresh, tasty food. Most of my clients are well-traveled and enjoy lots of variety and flavor in their meals.

What is your favorite thing to cook?

I love to cook any kind of curry. I also like making different kinds of dough, like pizza crusts, bread loaves, focaccia, and savory pastry.

What is your favorite thing to eat?

I really enjoy eating anything from a different culture prepared by someone who grew up with that food. Ethiopian, Indian, and Levantine are all cuisines I love. My absolute favorite is when my neighbor from Sri Lanka shares her homecooked meals with me.

Is there any food you won’t eat/don’t like?

I will try anything once. I don’t like to limit myself by saying I don’t like something—it just needs to be prepared the right way. But I do hate candy corn.

Any cooking shows you watch?

Hannah Hart has a great series on YouTube called “My Drunk Kitchen” that’s hilarious. Also, I really enjoyed the “Cooked” series on Netflix. It is a beautiful look at humans’ deep connection with preparing food.

What is the most challenging thing about cooking in other people’s homes?

The hardest part is trying to remember the things each person has in the cupboards so that I don’t buy unnecessary ingredients. The thing I miss most from cooking in commercial kitchens is an industrial dishwasher!

NovemberMust

HAVES

1. Cooking for the Holidays

Nothing brings the family together like a home cooked meal around the dinner table. If you are looking for new meal ideas, we have cookbooks from appetizers to dessert, crock pot meals to grilling, and everything in between. Kitchens aren’t just for mom either so we have cookbooks for kids and guys too! At Inspired, you will also find a large selection of dip mixes, baking pans, gadgets and utensils that make great gifts.

Inspired

119 N Minnesota St. New Ulm, MN 56073 507.233.4350 inspirednewulm.com

2. Love Your Melon

This cuffed beanie is knit in black, charcoal, and metallic gold yarn colors and features a black leather patch debossed with the Love

Your Melon logo in gold. One size fits all. Machine washable. Made in Minneapolis, Minnesota. Scheels River Hills Mall 1850 Adams St. Mankato, MN 56001 507.386.7767 scheels.com

3. Malgret Accent Chair

This contemporary accent chair will add a unique design element to any room in your home. The pinstripe fabric pattern and wood arms combine beautifully to give this piece a modern look, and the tight seat and back cushions contribute to the cleanlined profile that makes this chair feel sleek and comfortable all at once.

Rooms and Rest

Furniture and Mattress

1760 Madison Ave. Mankato, MN 56001 1704 North State St. New Ulm, MN 56073 roomsandrest.com

4. Bundle Up in Style

Add a pop of color to your fall wardrobe with a fun blanket scarf, hat, & mittens to keep you warm! Stop by one of The Refinery Boutique’s 4 locations in St. Peter, New Prague, Chaska or Minneapolis to check out all of the color varieties they have to offer!

The Refinery Boutique Chaska, St. Peter, New Prague and Minneapolis, MN 507.934.5981 therefinerymn.com

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5. Healthy, Vibrant Rejuvenated Skin Skin Essentials offers DERMALINFUSION®, an advanced skinresurfacing treatment that simultaneously exfoliates, extracts and infuses skin with condition-specific serums for an allinclusive treatment in one step to improve skin health, function and appearance with no downtime. Call Skin Essentials and schedule a free consultation to discover if DERMALINFUSION is right for you.

Skin Essentials, Mankato Clinic 1400 Madison Ave. Suite 400A Madison East Center Mankato, MN 56001 507.625.6599 skinessentialsmankato. com

6. Cozy up in Comfort!

Get ready for the holidays with this colorful assortment of warm and cozy sweaters from C&S Supply. Huge selection of sizes to choose from small to 3 XL. C&S Supply

1951 N. Riverfront Dr. Mankato, MN 56001 507.387.1171 or

7. Customize Your Shape

Lafayette Custom Shutters aren’t just your classic traditional shutters. You’ll be amazed at what we can do with special shapes and colors to enhance and highlight architectural features within a home. Custom Shutters provide directional light control from ceiling to floor or from left to right depending on louver orientation.

Blinds & More Interior Design Group 507.380.5019 blindsandmore.org

8. Team Spirit Hoot, holler and highfive your sportsfan this season with custom team stadium chairs that boost school spirit and energize any crowd!

Nicklasson Athletic

1217 South Broadway, New Ulm, MN 56073 507.354.8586 or 800.228.6425 (NICK) nicklassonathletic.com

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NovemberMust

HAVES

9. Fireplace Console

Create a space you’ll be proud to call your own. The American made La Jolla collection has all the understated charm and appeal of contemporary furniture featured in a Mineral Grey finish. Heat a 400 square foot room with the convenience of 4 flame color options.

Larson's Home Furnishings

Redwood Falls, MN 507.637.8346

Marshall 507.532.6320 larsonfurniture.com

10. Kamado Joe Grills

An ancient, asian-style grill, the kamado is a thick-walled cooker that imparts rich, smoky flavor to meats, fish and vegetables. relatively unchanged for centuries, air flows through the grill’s ceramic body and out its vented dome, chunk charcoal comes to life as smoke and heat. Kamado Joe is proud to draw on that tradition, modernizing the grill’s classic style with unparalleled craftsmanship, innovative accessories and a range of flexible cooking surfaces. simple to configure and cook on and easy to clean, all aspects of these grills were developed to make sure every grilling experience is as fun and rewarding as it can be.

DeGrood's Home Store 220 St. Andrews Dr. Mankato, MN 56001 507.388.9391 shopdegroods.com

11. Contemporary Design

Our contemporary fireplace Slayton series offers affordable elegance that combines innovation and design with function and efficiency. This linear fireplace offers a sleek modern design that will revolutionize your contemporary design ideas. With a variety of media choices, accent lighting, enamel firebox lining, and dancing flames will make this fireplace a stunning addition to your home.

Glowing Hearth & Home

241 St. Andrews Dr. Mankato, MN 56001 507.345.8084

12.The Perfect Gift... Basket

Make the easy choice and give a gift basket this holiday season. You choose the products and HyVee puts the basket together, with many options to choose from. Baskets vary from cheese and fruit to wine or meat, there is a suitable option for any occasion.

Hy-Vee Hilltop

2010 Adams St. Mankato, MN 56001 507.625.9070

Hy-Vee Riverfront

410 S. Riverfront Dr. Mankato, MN 56001 507.625.1107

13. Detox Today

A detox foot soak makes joint movement easier in the knees and elbows. It’s an alternative medicine option for people who suffer chronic lymphatic and bone pain. Detoxification also promotes weight loss, as it rids your body of crippling chemicals and raises your metabolism to higher levels.

Body Concepts LLC

1615 N. Riverfront Dr. Mankato, MN 56001 507.381.5467 bodyconceptsmankato. com

14. Buy a Ham Get a Free Turkey

Gobble up this great deal just in time for the holiday season. Stop into HyVee in New Ulm and get a FREE turkey with purchase of a ham. Don’t delay, this offer ends November 22nd.

HyVee New Ulm

2015 S. Broadway St. New Ulm, MN 56073 507.354.8255

15. Gnome for the Holidays

This adorable gnome is perfect for spreading Christmas spirit. Our store is filled with tons of Christmas decor. Stop in today to shop our large selection of must haves for the holiday season.

Nordaas American Homes

10091 State Hwy 22 Minnesota Lake, MN 56068

800-658-7076 nordaashomes.com

16. Celebrate the Holidays Shop our unique selection of trendy holiday décor and gifts. Stationery and Gift Store by Carlson Craft

1750 Tower Blvd. North Mankato, MN 56003

507.625.0547 or 800.899.3417 stationerygift. carlsoncraft.com

17. Every girl needs a great pair of Jeans... some Beads and a gorgeous handbag. Add these natural tones to your Fall wardrobe while remembering that “simplicity” can often make the loudest statement. Shop Bella Nova of Mankato.

Bella Nova Boutique

521 N. Riverfront Dr. Mankato, MN 56001

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Preparing kids for the flu shot

With peak cold and flu season here, a local health care expert has some helpful updates and reminders for parents, especially with the holidays approaching.

Jennifer Marr, D.N.P, a pediatric and adolescent medicine nurse practitioner with Mayo Clinic Health System, reported that flu mist is in short supply. Because of that, parents will want to talk to their kids about getting the actual flu shot to be protected against the flu.

“Honesty is best when explaining to your kids they will likely be receiving a shot,” Marr says. “The flu vaccine is intended to prevent you, your kids, their friends, their grandparents, and others from getting influenza. It can also reduce the severity of symptoms or how long you or your kids are sick.”

Marr says that, in addition to being honest with kids about needing a shot, bringing something to distract your child may be helpful, like a favorite video that can be pulled up on your phone.

While she doesn’t always recommend a “prize” after the flu shot appointment, she does say that depending on the age of the child, an incentive—such as ice cream after the appointment—can also work.

“Our nursing staff is skilled at making kids feel secure and having parents part of the process. Within a couple of hours of this little poke, they have forgotten all about it.”

When does the flu hit?

Traditionally, flu season peaks in February, with December being the second most common peak month, followed by March. Marr says this explains why it often feels like the flu season drags on and why many people continue to catch and spread the influenza virus.

“Healthy kids can bounce back faster than adults, but kids often get sick back-to-back because they are in daycare or school. While this may build their immune system, it can be really hard on families.”

To stay as healthy as possible, Marr recommends that families maintain healthy habits, including hand washing, getting plenty of sleep, and eating well—in addition to the flu shot—to help prevent sickness.

Marr says this is especially important for certain populations, including infants and young children, pregnant women, grandma and grandpa, and those with compromised immune systems, such as those being treated with chemotherapy or an organ transplant. These groups, she says, are at higher risk for flu-related complications.

“There is no reason not to get the flu vaccine unless your provider recommends against it,” Marr says. “Otherwise, the benefits of the flu vaccine far outweigh the risk of serious illness.”

Tips for avoiding the flu:

• The simplest thing you can do is wash your hands and teach your kids to do the same. Wash hands thoroughly and frequently with warm water and soap. Do this before leaving the bathroom, eating, or touching your face. A good rule of thumb is to wash hands for 20 seconds, about as long as it takes to sing “the ABCs.”

• Cover your cough with the crook of your elbow, and teach your kids to do the same.

• Stay home from work or school if you’re ill.

• Keep vaccines current for you and your family.

Flu Shot Clinic

The flu vaccine will be offered at the Mayo Clinic Health System Eastridge Clinic, located at 101 Martin Luther King Jr. Drive, Mankato—

• Saturday, Nov. 3, 9 a.m.–1 p.m.

• Tuesday, Nov. 6, 3:30–7 p.m.

• Saturday, Nov. 10, 9 a.m.–1 p.m.

• Tuesday, Nov. 13, 3:30–7 p.m.

• Saturday, Nov. 17, 9 a.m.–1 p.m.

To ensure a quick and convenient experience, call 877-412-7575 to schedule an appointment. For a complete list of where you can receive the flu vaccine, visit mayoclinichealthsystem.org/influenza. Patients can also request a flu vaccination during an appointment with their primary health care provider.

JENNIFER MARR, D.N.P. Mayo Clinic Health System in Mankato

For KIDS Sake

October 2 - December 1, 2018

When it comes to our children, there is no question that safety is our number one priority.

Let us help you choose the safest window treatment for your family with FREE upgrades on child-safe lifting systems from Lafayette Interior Fashions. Trust your family with the Lafayette family.

507-380-5019

BlindsandMore.org

507-354-8531

THE TRUTH ABOUT FOOD

It is the mission of GreenSeam, LLC to connect those working directly or in support of agriculture and advocate for agriculture industry in the region known as the GreenSeam.

GreenSeam is excited to host the 36th annual Rural Legislative Forum on December 6, 2018. This event brings key elected officials, industry leaders, and up and coming stars of the agriculture field together for an evening of listening, discussion, networking, and celebration of everything agriculture. This year’s event is centered around the theme “The Truth About Food” and will be at the Verizon Center in Mankato. The event will feature Harry Stine, CEO of Stine Seed Company headquartered in Adel, Iowa. Stine is an innovator, entrepreneur, and farmer as well as CEO of the largest private seed company in the world. For more information, visit greenseam.org/rural.

As you wait in anticipation of the 36th annual Rural Legislative Forum, please enjoy this agriculture-based crossword puzzle. (Ag facts courtesy of farmflavor.com)

Down

1.The soybean is the highest natural source of dietary ______.

2.An egg shell can have as many as 17,000 ______ over its surface

3.A crucial element of the Rural Legislative Forum is to have discussions with key _____ officials.

5.One and a half gallons of _______ and 48 pounds of soybean meal can be produced from one bushel of soybeans

7._____ is the most widely eaten meat in the world.

12.Stine Seed Company is headquartered in _____, Iowa.

13.Fresh milk will stay fresher longer if you add a pinch of ____ to each quart.

14.Soy _____ is used to print textbooks and newspapers

Across

4.The 2018 Rural Legislative Forum will be held _______ 6th.

6.No two cows have exactly the same pattern of _____.

8.Farmers measure milk in ______, not gallons.

9.Cows have _____ stomachs.

10.On a dairy farm, a farmer’s day begins and ends with ____ the cows.

11.Elevators in the Statue of Liberty use a _____-based hydraulic fluid

13.Harry ______ is the keynote speaker of the 36th annual Rural Legislative Forum.

15.Raising _____ cattle is the single largest segment of American agriculture.

16.One pound of ______ can make 10 miles of yarn.