Sacramento Natural Foods Co-op Spring 2017 Issue of the Fork

SPRING 2017

A Day on the Farm Learn, Eat & Celebrate!

Sunday • May 21• 10am – 3pm

American River Ranch • Next to Hagan Park • Rancho Cordova Classes & Workshops Farm Tours & Nature Walks Garden Activities & Nutrition Games Face Painting & Entertainment Community Education Tables Live Music with Mind X Quartet & More!

Fun for Babies & Toddlers Morning Food, Snacks & Lunch

Opening Day! American River Ranch

Farmstand

Purchase fresh from the field organically grown vegetables & fruit at the event and every Saturday 8am to12:30 pm, May 27 to Nov. 18.

organic vegetables, herbs, flowers and native plants

Learn About: Gardening • Water Conservation • Chickens Beekeeping • Cooking • Farm Animals • Herbs Drought Tolerant Native Plants & More

2140 Chase Drive right next to Hagan Park • between markers 15 & 16 on the American River Bike Trail We encourage you to bike or walk (bike valet available) Parking available at Cordova High School or the Soccer Field at Hagan Park

Kaiser Permanente Murphy Austin Adams Schoenfeld LLP Wells Fargo Western Health Advantage City of Rancho Cordova Dave & Maxine Clark Family Sacramento County Dept. of Regional Parks A Healthy Kitchen Slow Food Sacramento/School Garden Coalition Edible Sacramento Inside Sacramento SMUD Fred & Betsy Weiland

Be a part of this community event!

Sponsorships, contact Janet: jzeller@soilborn.org Host Education Table, contact Rebecca: rle@soilborn.org

more info at www.sacfood.coop and www.soilborn.org 2

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SACRAMENTO EARTH DAY SACRAMENTO EARTH DAY Sunday, APRIL 24th, 2016 11:00am – 4:00pm Sunday, APRIL 23rd, – 4:00pm Southside Park,2017 700 T 11:00am Street Southside Park, 700 T Street

Living Green is Second Nature

Hosted by the Environmental Council of Sacramento (ECOS) Hosted by the Environmental Council of Sacramento (ECOS) Over 150 organizations and businesses to exhibit Over 150 organizations and businesses to exhibit practical information, goods & practical information, goods & services services to help cultivate a more sustainable way of living to help cultivate a more sustainable way of living A variety of live music & entertainers throughout the day  Plant-based, A variety of live music & entertainers throughout the day nutritious cuisine  Fun activities for all  Children’s area  Admission is free!

Plant-based, nutritious cuisine  Fun activities for all  Children’s area Please let us know if you would like to volunteer or sponsor!

Admission is free!

For more information, please visit: Please let us know if you would like to volunteer or sponsor!

www.ecosacramento.net

For more information, please visit:

www.ecosacramento.net

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GENERAL MANAGER’S MESSAGE Published quarterly by SNFC 2820 R Street Sacramento, CA 95816 Store: 916-455-2667 Office: 916-736-6800 Fax: 916-455-5723 sacfood.coop

Cooperator in Chief Dan Arnett Managing Editor Jennifer Cliff Assistant Managing Editor Julia Thomas Proofreaders Julia Thomas, Jolie Laudicina Art Production Anneliese Kaufman, JaClare Williams, Nate Grundmann, Nick Conn Photography Adam DeGroot, Nick Conn Cover Art Nate Grundmann, JaClare Williams, Nick Conn Ad Manager Austin Cunningham

Contributors Dan Arnett Angela Borowski Dawn Dunlap Terese Esperas Stacie Larkin Jolie Laudicina Michelle Mussuto Christina O’Hara Mayumi Tavalero Julia Thomas

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Hello, Sacramento Cooperators!

As this issue goes to print, I will have been working with the Co-op for six months—time flies!

It has been a great experience and I am excited about the progress we are making and the direction of the company. We have so many talented and committed people involved here that it is impossible not to be enthusiastic. Sacramento Natural Foods Co-op is a strong co-op, and the city and region are truly special.

We are working diligently to make the most for our community of the amazing space we inhabit and the opportunities we have ahead of us. One of the most important strategic directions we are working to fulfill in this work is a greater expression of our cooperative character.

As we increase our commitments to our core identity and principles, you will see changes in the store and in our materials. The panel to the right lists the old wisdom preserved in the International Co-operative Alliance’s shared principles. Stakeholders need to understand our model in order to derive an optimal benefit from it and also in order to meaningfully contribute to our shared successes over time. We can facilitate this empowerment while simultaneously differentiating our value proposition. I think this approach is critical to our successful navigation of the turbulent economic conditions ahead. It

is also in keeping with our commitment to cooperative business generally speaking.

Further, we are working hard to ensure that our practices and systems align well with our stated values. As one example, our sixth principle, Co-operation Among Co-operatives, is providing inspiration for our work. We are considering how to grow more connections with other cooperatives in our business relationships and our product sourcing. While we are and will always work with an array of other entities, there are opportunities to align with cooperatives in order to increase our impact in an authentic, powerful manner. Expect a renewed emphasis on cooperative items on the shelves to complement the excellent variety of healthful, ethically sourced items you have come to expect. In time, I think we can gain momentum and focus in this way and increase our transformative potential in the community.

One of the new services that many of you are sure to love is our home delivery option. We have partnered with Instacart in order to make this a great new way to shop your Co-op. Home delivery is a wonderful option for those with mobility issues, illness, or a tight schedule for sure, but it also is a super convenient way to shop for anyone. If you have a smartphone, I encourage you to download the Instacart app and give it a try or at least check it out to see if this service can bring a new type of value or utility to your household. My household has used Instacart regularly and has found the service to be a great help and

Visit our new location at 2820 R St. convenience. Sometimes we use it to help with bulky items, sometimes to get ingredients while entertaining. Other favorite uses have been to get groceries when we just did not feel like getting out for whatever reason. The healthful, trusted products from your local food Co-op showing up at your doorstep is just a device away.

Change can be exhilarating‌and also challenging. We have a new store, many new staff members, and a changing world around us. Adapting to this new reality is and will continue to be a complex process. We will have our successes and sometimes fall short. Tactics, structures, policies, practices, and more can and must change over time—sometimes even abruptly. What we cannot sacrifice is the bedrock foundation that is our cooperative identity. As we move ahead, it is critical that the core values, principles, and common ground from which we find mutual benefit are ever-present and invigorate this Co-op. When I look around at our cooperative leaders and various stakeholders, I feel quite certain that we will prevail in this important work.

Co-operative

Principles 1 2 3 4 5 6 7

Voluntary and Open membership Democratic Member Control

STORE

HOURS Open Daily for You !

6am-11pm

Member Economic Participation Autonomy and Independence

Education, Training and Information Co-operation Among Co-operatives

Concern for Community

In cooperation, Board of Directors Joel Erb, Board President jerb@sacfoodcoop.com

Dan Arnett

Chris Tucker, Vice President-Treasurer ctucker@sacfoodcoop.com Ann Richardson, Vice President arichardson@sacfoodcoop.com Ellen McCormick emccormick@sacfoodcoop.com Michelle Mussuto, Secretary mmussuto@sacfoodcoop.com Mike Phillips mphillips@sacfoodcoop.com Hilary Sisson hsisson@sacfoodcoop.com

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BOARD BUSINESS

BOARD NOTES

Submitted by Michelle Mussuto, Board Secretary

Board Committee Chairs Appointed and Annual Board Retreat Reignite Passion to Co-op’s Principles

T

he gates of opportunity have swung open; the Board continues to plan to take advantage of the new opportunities before us. In December new committee chairs were approved for the Policy, Education, and Sacramento Cooperative Community Fund committees. They are as follows: Michelle Mussuto, Policy; Ellen McCormick, Education; Hilary Sisson, SCCF. Chris Tucker will continue as Finance Committee chair. Mike Phillips will continue as Board Candidate Development and Nominating Committee chair.

There is an incredible, albeit small, group of owners who have taken on responsibility for the Election Committee. Big thank you to Barbara Mendenhall and Ann McCandless who are cochairing the committee. Owner Paige Lettington has joined the committee too. That committee has taken on a pretty daunting task: updating the Co-op’s Election Code!

The annual board retreat took place in February; Soil Born Farms graciously provided their meeting space. The day was very productive. While the focus was on long-term strategic planning, the Board also decided to look at some short-term actions too. The past few months have brought much needed positive change to the Co-op. While change equals opportunity, the Board recognizes that it also equals skepticism and anxiety.

With that in mind, the Board will ensure that any change will be well communicated to Co-op owners. After all Principle 2 (of the

seven Co-op Principles) is Democratic Member Control, which states in part, “Co-operatives are democratic organizations controlled by their members, who actively participate in setting their policies and making decisions. Men and women serving as elected representatives are accountable to the membership.”

A couple of short-term actions the Board discussed: 1. Enhancing the attendance of quarterly owner meetings. Being a cooperative means that the common good of all members is dependent on the meaningful engagement by all.

2. Taking a detailed review of our Co-op by-laws.

As Principle 7 states, “Co-operatives work for the sustainable development of their communities through policies approved by their members.” We need to ensure that our by-laws continue to work in the best interest of our Co-op and community.

Monthly Board meetings are business meetings open to owners. They are held the first Tuesday of every month at 6 p.m. upstairs next to the Cooking School. While there is an opportunity to comment at monthly Board Meetings, Quarterly Owner Meetings are Co-op owners’ opportunity to raise an issue or ask a question of the Board or the Cooperator-in-Chief. We’d love to see you there and look forward to talking to you.

PROGRAM DONATIONS NOV ‘16 - JAN ‘17

FOOD SHARE $98

$784

$9

$11

$5,031

Food Share helps to feed the hungry in Sacramento through four local charities including Loaves & Fishes, Sharing God’s Bounty, the Salvation Army and the Sacramento Food Bank & Family Services.

One Farm at a Time works in partnership with the Sacramento area local food community to raise funds to protect and preserve small farms and help sustain family farming.

Sacramento Cooperative Community Fund serves as a means for Co-op owners and shoppers to make donations to an endowment that donates to local non-profit organinizations.

Make Every Day Earth Day Every time you bring in your own bag, the Co-op donates five cents to one of six non-profit or environmental groups.

To donate, grab a swipe card at any register and ask your cashier to add any amount to your grocery total.

To donate, grab a swipe card at any register and ask your cashier to add any amount to your grocery total.

Soil Born Farms Urban Agriculture Project is working to strengthen and support local food systems by educating youth and adults about food, nutrition, sustainable living and ecological farming.

To donate, grab a swipe card at any register and ask your cashier to add any amount to your grocery total.

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To donate, grab a swipe card at any register and ask your cashier to add any amount to your grocery total.

To donate, bring in a bag or choose to not use one; you will receive a token at the register to donate to the organization you choose.

BOARD PERSPECTIVE Renewed and Revitalized

By Michelle Mussuto, Board Secretary

There’s so much new goodness at our Co-op. I want to remind us of how the new is an inspiration and opportunity for renewing what’s old. Cooperatives are democratic organizations controlled by their members, who actively participate in setting policies and making decisions. And a mere four months after opening our new store we have over 800 new owners! To me that spells Opportunity with a capital ‘O’. Opportunity for more board of director candidates at election time and a huge Opportunity to build diverse, action-oriented committees.

Did you know that as a Co-op owner you can participate in a number of different committees–without being on the Board? With so many new owners, the Opportunity to revitalize committees that have stagnated over the years reminds me of Dr. Seuss’s poem Oh, the Places You’ll Go! “You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose.”

Just like the breadth of food and product choices available in the store for the omnivore, vegetarian, and vegan, so too is there a breadth of committee choices. For the politically driven there are the Board Candidate Development and Nominating Committee and the Election Committee. For the learned (or

those who working on being learned) there’s the Education Committee. If you like to give money away to small community non-profits, try the Sacramento Cooperative Community Fund Committee. If you prefer to review budgets, income statements, and balance sheets then the Finance Committee is definitely the one for you. And last, but certainly not least for owners who are policy wonks (or want to learn how to develop into one) there’s the Policy Committee. Information about Board of Directors Committee Opportunities is on our website and at the Customer Service Desk.

Our expanded store needs to continue to be a reflection of our Co-op community. So when you brush past the new pizza oven, the rotisserie chicken, and even the locally sourced gelato, what remains are the basic Cooperative Principles: Voluntary and Open Membership, Democratic Member Control, Member Economic Participation, Autonomy & Independence, Education, Training & Information, Co-operation among Co-operatives, and Concern for Community.

Go ahead–grab onto the Opportunities of your Co-op membership. As Dr. Seuss would say, “Today is your day! So... get on your way!”

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ll green, white, oolong and black teas come from a common tea plant, Camellia sinensis. After the leaves are picked, they are either steamed or pan-fired, then rolled, dried and sifted. The difference between black, green, oolong and white teas is in the processing of the leaves. Caffeine levels vary—teas are listed here from highest to lowest caffeine content.

is made of fine young tea leaves, shaded for 2-3 weeks, then plucked, heated, dried and ground into a powder. The shading increases the chlorophyll content, giving the dried powder its vibrant green color. Whisked in hot water, the tea dissolves giving a thin, intensely green drink that has a distinctive grassy taste. When you drink matcha, you are consuming the actual leaf, not just the brew steeped from the leaf, so the caffeine intake is higher as well as the nutrient count.

are fully oxidized, which results in their dark color and characteristic flavor. The oxidation does not significantly affect the amount of antioxidants.

1 t.1 T.

12 -16 oz.

190 205°

3-5 min.

is among the oldest, most complex of teas. From the Yunnan province in southern China, pu-erh begins as a sun-dried green tea. It is then piled, dampened and covered, which allows the leaves to naturally ferment.

Eventually, a dark brown leaf is produced, which is as dark as coffee when brewed.

is one of the least oxidized teas. Freshly plucked leaves are steamed before being rolled and dried, so it retains its green color and most of its healing compounds.

1 T. rinse

1-11/2 (optional) T.

12 -16 oz.

190 212°

3-5 min.

is made from bruised and semi-oxidized tea leaves. This partial oxidation results in a rich flavor.

rinse

1 t.

(optional)

12 -16 oz.

190 200°

2-4 min.

Look for Fair Trade when choosing teas to ensure that farmers receive fair prices for their goods.

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12 -16 oz.

180 190°

3-4 min.

is the least processed of the teas, made from young leaves that are wilted and dried. White teas are a rich source of antioxidants called flavonoids known to help in reducing cholesterol levels and blood pressure.

1 T.

12 -16 oz.

180°

4- 6 min.

is a plant in the holly family that grows in the understory of the South American rainforests. Its leaves are dried and aged and steeped as tea.

Mate stimulates metabolism and contains a higher antioxidant count than green tea. Although it contains caffeine, many mate drinkers report that it seems to affect their bodies in a more balanced way than coffee.

a member of the legume family, is unique to South Africa. Its leaves are fermented, which turns the green leaves a deep red color and gives it a slightly sweet note with deep body. The tea contains comparable amounts of polyphenols to green tea and can be anti-inflammatory.

may use the leaves, seeds, roots or bark of a variety of plants for beverages that are both delicious and full of health benefits.

Experiment to see what suits you, but there are general rules for how to brew a great cup of tea. Use filtered water for best results.

With higher quality, richer flavored teas like many we carry at the Co-op, the amount of tea used will probably be less than with lower quality, broken leaves.

This is a controversial subject for many, because some people prefer a milder flavor while others prefer a stronger brew.

Brew a concentrate using half the water, cool, then pour over ice.

As a general rule, the darker the tea leaf, the hotter the water can be. Alternatively, the more delicate and lighter the leaf, the cooler the water needs to be so as not to burn your tea leaves.

Although not necessary, some tea drinkers rinse their teas before steeping to unfurl any tightly rolled or compacted leaves so the water will penetrate the leaves for the brew.

Source: the Jasmine Pearl Tea Company Recipe courtesy of Holly Woo from the Co-op Wellness Dept.

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al affia If you’re looking for body care products that go way beyond skin deep, look no farther than Alaffia. This fair-trade cooperative company’s roots reach from the Co-op’s shelves to Olympia, Washington, all the way to Togo in West Africa. There, “alaffia” means a state of peace, health and well-being—and is a common greeting among the Togolese people.

The community and cooperation Alaffia has built reflects the best of what we can do when we work together and how using our purchasing power to reflect our values can create positive change.

“YOU HAVE TO BE A PART OF THE DESTINY OF YOUR RESOURCES...”

-OLOWO-N’DJO TCHALA

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Olowo-n’djo Tchala and Rose Hyde created Alaffia in 2003 with the mission to alleviate poverty and advance gender equality in Togo. Olowon’djo grew up there; his mother was a farmer and his family lived in poverty. “My mother made less than $200 a year,” he remembers, “there are millions of women like her and they need to have access to economic opportunity.” Today, Alaffia helps to celebrate what the women in Togo have to offer—their unique skills, traditions, and knowledge. They are compensated a fair wage for their skills and are able to support their families, while maintaining traditions and managing a sustainable resource.

SUSTAINABLE SHEA In processing the shea butter, the women from the Alaffia co-ops use no chemicals and work within the natural rhythms of the environment.

Shea butter is produced from oil extracted from the nuts of shea trees.

Twenty hours of work produces a little over two pounds of shea butter in a sustainable, but labor-intensive process of gathering, washing, grinding, whipping by hand, clarifying, straining, and crystallizing

the oil into its unrefined state. Alaffia has planted 53,125 trees to foster a steady supply and a healthy environment. Formulas are developed and the products are produced in Olympia, using packaging sourced almost entirely from the United States, and much of it from the Pacific Northwest.

Alaffia’s business model proves that participating in the global economy doesn’t mean sacrificing cultural diversity and tradition or the local economy.

BUILDING FOR THE FUTURE, LOCALLY AND ABROAD Alaffia cares about doing what it can locally and abroad, investing time, effort, and resources in the local communities, both in Washington and Togo. Olowo-n’djo believes sharing the wealth will help better the lives of those in the cooperatives, and those who purchase the products help support the company’s programs—from education to reforestation and beyond. Learn more about the company’s programs and empowerment stats at alaffia.com/ empowerment.

Look for Alaffia’s skin care, hair care, soaps and more in the Co-op’s Wellness Department.

Sustainable

shea BODY CARE THAT’S MORE THAN SKIN DEEP!

ingredients that matter Shea Butter It’s nourishing and moisturizing!

Vitamins and fatty acids in shea create mositure, and cinnamic acid in the shea may help reduce inflammation.

COCONUT OIL has cooling properties and is rich in fatty acids which make it nourishing for the skin and hair.

It is a great moisturizer for dry, cracked skin.

NEEM OIL has excellent antioxidant properties. It moisturizes and protects against the chapping, cracking and itching that can result from dry skin.

Africa’s Secret Skin Creme Great all around care. Keep one in your bag for emergencies. Its nourishing and moisturizing!

Antioxidant Facial Toner Has a beautiful light feel and nice scent. Perfect to add to your skincare routine.

BAOBAB is high in vitamin C and other antioxidants. Its restorative strength encourages skin cell regeneration for youthful and radiant skin.

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THE HUMBLE, ECONOMICAL A N D V E R S AT I L E B E A N I S A L S O I N C R E D I B LY N U T R I T I O U S — M A K I N G T H E L O W LY L E G U M E A S U P E R S TA R O N YO U R P L AT E !

igh in protein and fiber, beans are a great source of calcium, potassium, folic acid, iron and several B-vitamins. One ½ cup serving of beans provides about 8g of protein and 8g of fiber.

Due to their high content of soluble fiber, beans may help reduce blood cholesterol, control blood sugar, decrease blood pressure and aid digestion and metabolism.

Beans are versatile enough to be used in dishes from around the world and from appetizers to dessert!

OPTIONS The Co-op offers a multitude of bean options—dried beans in the Bulk Department make a super economical choice but need some extra attention and cooking time.

Canned beans cost a bit more, but if you’ve got a can opener, you’ve got dinner!

Whichever beans you count on, they are an affordable option and packed with nutrition!

TO SOAK OR NOT TO SOAK? This is a controversial issue.

Some say it’s not worth it to soak beans because it only minimally reduces cooking time, and the flavor may be compromised. Others say soaking is worth the effort because it enhances the digestibility and the nutrient absorption of the beans.

Basically the theory is that soaking tricks the bean (a seed) into readying itself to become a plant, releasing its nutrients so that it can grow—nutrients that may now be more available to you.

To soak, add enough water to your beans to cover by 2 inches and soak for eight hours or up to 24 hours.

Adding a teaspoon of vinegar, salt or lemon juice may help neutralize the enzyme inhibitors (phytates). Once soaked, discard the soaking water and rinse your beans.

Quick soak method: cover beans in enough water to cover by 2 inches. Bring to a boil and let boil for one minute and remove from heat. Cover with a lid and let soak for one hour. Drain, rinse and cook as directed.

ROSEMARY & WHITE BEAN DIP SERVES 6

1. Different kinds of beans cook at different rates. Black beans take 45-60 minutes, while cannellini beans take 90-120 minutes. Find more cooking times at sacfood.coop/ beans.

2. Save the

majority of spicing until 30 minutes before beans are done.

3. Don’t add salt (including miso, tamari, or shoyu), or acidic ingredients (tomatoes, vinegar, wine and lemon) until beans are soft.

4. When checking for doneness, taste a few beans at a time to ensure consistent texture.

5. A pressure

cooker greatly reduces cooking time.

This recipe comes from our friends at Llano Seco, 2½ c. cooked cannellini beans Zest and juice of 1 lemon 4 medium garlic cloves ½ c. olive oil

1 T. chopped fresh rosemary (or 1 t. dried) Salt and pepper to taste Add all items to the bowl of a food processor and blend until smooth. Season to taste.

Nutrition information per serving: Calories 420; Total Fat 20g; Saturated Fat 3g; Cholesterol 0mg; Sodium 0mg; Total Carbohydrate 48g; Dietary Fiber 19g; Protein 17g

Rancho Llano Seco grows heirloom beans in Chico. This sixth generation farm is fed by the Sacramento River and its sister waterways.

Try their creamy baby lima and canario beans for old-fashioned flavor.

You’ll find their beans on aisle 2 above the canned beans.

BLACK BEAN & BULGUR SALAD with Cilantro Lime Vinaigrette Using dry beans make this recipe ring in at a thrifty $1.39 per serving.

1 c. dry black beans, (cooked using the recipe to the left) 1 c. dry bulgur 2 c. liquid (water or broth to cook bulgur) 1 red bell pepper, chopped 1 red onion, minced ¼ c. cilantro ¼ c. olive oil 2 T. red wine vinegar 3 T. lime juice 1 t. cumin Salt and pepper to taste 1) In a small saucepan, bring water and bulgur to

a boil. Stir, turn off heat, and cover with a lid. Let sit for 10 minutes. Drain excess water. Transfer to a bowl and allow to cool in the refrigerator.

2) While bulgur is cooking, place cilantro, lime juice, red wine vinegar, olive oil, cumin, salt and pepper in a blender or food processor and pulse.

3) Toss finished bulgur in a large bowl with black beans, red pepper and onion.

4) Pour cilantro lime vinaigrette over bulgur salad and let marinate for at least 30 minutes.

Nutritional information per serving: Calories 320; Total fat 13g; Saturated fat 2g; Protein 11g; Carbohydrate 44g; Fiber 13g; Cholesterol 0mg, and Sodium 10mg.

Have you heard of Aquafaba? If not, you will. Its name comes from the Latin words for water and bean—it’s the thick liquid that results from cooking legumes, such as chickpeas, in water for an extended period of time. Bon Appetit magazine calls it, “the translucent viscous goop you probably rinse down the drain when you open a can of chickpeas.” It’s a great vegan alternative to egg whites in recipes from meringues and mayonnaise and can also be used in baking.

SEASONAL CUISINE

By Mayumi Tavalero y journey to optimal health began about seven years ago when my body fat was hovering at about 32% (considered obese). I had always been able to maintain my weight, even though I didn’t move much or eat well, but as time passed I was going up a pant size every year.

I decided to join a gym and enroll in a session with a personal trainer.

Happily, my first 10 pounds came off pretty easily, but then I hit a plateau. I knew that changing my diet was going to further my fat loss, so I read everything I could on the subject, and another 10 pounds melted away! Each time I met my goal, I set a new one until I lost a total of 30 pounds and was down to a healthy 20% body fat. I began to embrace my new lifestyle and grew to love it—so much that I wanted to share my passion with others.

My certification in Fitness Nutrition has helped me understand human physiology, nutrition, and metab-

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olism. Now most of my cooking classes are more nutrition oriented— they often challenge conventional wisdom for a more traditional foods approach. My goal is to help my students feel more confident in the kitchen and arm them with the knowledge to make healthy food and lifestyle choices.

hydrates, opt for nutrient-dense plant-based carbohydrates such as kale, spinach, sea vegetables, blueberries and nuts over processed grains such as bread and pasta.

When evaluating foods on their nutrient density, it is also vital to consider their bioavailability—what nutrients your body can actually absorb.

Fuel

Fats have been demonized for the last 50 years, so it’s easy to forget that they provide benefits such as energy, building healthy cells (and brains), helping the body use fat soluble vitamins, and making hormones.

In addition, enjoy fat for its satiating and hunger-suppressing properties.

Replace Omega 6-heavy vegetable oils with healthy fats such as olive oil, coconut oil, avocado oil, and fats derived from pastured animal sources.

Eighty percent of body composition is determined by diet, so it’s important to adjust your food intake and macronutrient (protein, fat, carbs) ratios to your activity level and fitness goals. Eliminate your consumption of processed and fast foods, and replace with nutrient-dense protein sources such as grass-fed beef, liver, bone broth, pastured eggs and wild salmon. The more active you are, the more protein your body requires.

Adjust your carb intake to 50-100 grams for fat loss, 100-150 for weight maintenance, and more for heavy exercisers. When choosing carbo-

Fitness

Exercise is just as important as diet to your health—you can’t become physically fit through diet alone! Walk as

Mayumi Tavalero is a Co-op Cooking School instructor and Certified Fitness Nutritionist, passionate about teaching others how to gain and maintain good health.

Learn more at her website, forkandknifecreations.com.

see pages 4 & 5 of Class Schedule

often as you can and perform weight bearing exercises 2-3 times a week.

Add yoga for balance, flexibility and stress reduction. Although I enjoy going to the gym, I find gardening a great all-around activity—for exercise, my own organically grown vegetables, a healthy dose of Vitamin D, stress relief, and exposure to “good” bacteria for my immune health!

One last thought—I realize that navigating through all the health information available can be confusing and often times contradictory, so take care to evaluate each one based on scientific research, keeping in mind that correlation does not equate to causation. Give your body a chance to adjust to any changes before making conclusions, then evaluate your health based on how you are feeling, along with a thorough review by your physician.

Healthy habits take time to establish, so be patient and good things will follow!

Poached Salmon with Dill-Mayo Sauce SERVES 6

6 salmon fillets 1 T. kosher salt 1 shallot chopped 1 c. dry white wine 1 t. black peppercorns Place salmon fillets in a large pan. Add cold water to just cover fish. Add salt, shallot, wine, and peppercorns. Cover and bring to a boil. Immediately turn off the heat and let salmon sit for 10 minutes. Check for doneness. Remove from water, drain, and chill.

Dill-Mayo Sauce: 1 c. homemade mayonnaise (recipe follows) 2-3 T. chopped fresh dill 1 T. freshly squeezed lemon juice Kosher salt and freshly ground pepper to taste

Homemade Mayo MAKES ABOUT 1 CUP

1 whole egg 2 T. vinegar or lemon juice Pinch of salt 1 c. avocado oil 1) Place the egg in a glass or stainless steel bowl. Add the vinegar or lemon juice and pinch of salt.

2) Pour the oil in a thin stream onto the eggs, whisking all the while. Once half the oil has been incorporated you can add a larger stream, until all the oil is gone and your mixture thickens to resemble mayo.

Nutrition information per serving: Calories 580; Total Fat 46g; Saturated Fat 6g; Cholesterol 105mg; Sodium 400mg; Total Carbohydrate 2g; Dietary Fiber 0g; Protein 37g

Mix all sauce ingredients and serve with fish. Complement your meal with sautéed spring greens.

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Sustainable

SEAFOOD

he Co-op Deli & Café offers lots of options for breakfast, lunch, dinner and snacks—even fresh and sustainable sushi from Mermaid Sushi! The Mermaid sushi chefs hand roll sushi all day at a special counter in the Co-op Deli & Café.

Their mission is to “provide customers with convenient, affordable, sustainable and high quality products,” and the result is some of the best sushi you can buy!

Finding sustainably sourced sushi can be a challenge, but Mermaid Sushi follows the same seafood sustainability standards that our Seafood Department follows. So with Mermaid, you can be confident that all the seafood they use meets the Monterey Bay

Aquarium’s Seafood Watch program standards for Best Choices or Good Alternatives. They never use anything that is rated “Avoid!”

At the Co-op, Mermaid uses only organic produce, organic soy sauce, and organic rice—including brown rice options. The rolls never contain MSG, high fructose corn syrup, artificial colors or artificial sweeteners.

Mermaid Sushi even offers Party Platters! Give them at least 24 hours notice and they’ll make you a beautiful sushi platter that will impress and satisfy your guests. The platters range from 26 to 72 pieces and feature a variety of rolls and nigiri. Platters without raw fish and vegetarian platters are also available.

FOR YOU

FOR A CROWD

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THE FORK SPRING 2017

17

Community Partnerships: We are Stronger Together

T

he Co-op Community Kitchen partners with a number of organizations in our community to provide free nutrition and cooking education classes, and we have deep respect and appreciation for the work these partners do to strengthen our community. Two organizations that have been a part of our program since its beginning include Wellspring Women’s Center and River City Food Bank.

Since 1987, Wellspring Women’s Center has provided respite and services based on “hospitality with dignity and love,” while nurturing the innate goodness and personal self-esteem of women and children in the Oak Park community. Wellspring serves nearly 200 women and children each weekday and offers four different programs: a Nutritious Meal Program, Children’s Corner, Safety Net Support, and Women’s Wellness. Wellspring’s Executive Director, Sister Judy Illig shares that, “Given the challenges that many of the women who we serve face, learning how to eat well and prepare healthy meals on a limited income is a greatly needed resource. We are more than grateful for our partnership with the Co-op Community Kitchen, which is helping to meet a growing need and having a positive impact in our community!” The Co-op is equally grateful for our partnership with Wellspring and the opportunity to engage a part of our community that benefits from the classes our Co-op Community Kitchen program provides.

As Sacramento’s oldest, continuously-serving food bank, River City Food Bank’s mission is to alleviate hunger in Sacramento County by providing healthy emergency food and other assistance, offering referrals and promoting selfsufficiency through a variety of programs that help serve marginalized people in our community. Now that River City Food Bank is right across the street from the Co-op, we have a constant reminder that hunger impacts many people in our community.

The Co-op is proud to partner with Wellspring Women’s Center and River City Food Bank to help provide needed services in our community. We look forward to continuing to work together to help more people who are experiencing hunger to be able to eat well on a limited income.

Learn more at sacfood.coop/communitykitchen.

Looking to stretch your grocery budget?

Just look for this logo.

Co+op Basics offers everyday low prices on many popular grocery and household items.

Don’t forget to take advantage of our Co+op Deals for other great ways to save at the co-op!

There is something for everyone during

April 21-29

Register on-line at creekweek.net

Find out about activities throughout the week and County-wide creek clean-up

Saturday, April 29

For information please call: (916) 454-4544 or go to creekweek.net

18

THE FORK SPRING 2017

S OI L B OR N FA R M S

on the horizon photo credit: Alyssa Kassner

connecting food, health & the environment Our mission is to create an urban agriculture and education project that empowers youth and adults to discover and participate in a local food system that encourages healthy living, nurtures the environment and grows a sustainable community.

www.soilborn.org Campers learn the important connection between food, health and the environment while having fun exploring Cordova Creek on the farm.

“Nature, time and patience are the three greatest physicians.” —Irish Proverb

Explore the Natural World at the American River Ranch Summer Day Camp

Annual American River Herb Walk with Candis Cantin We will identify and discuss more than 25 edible and medicinal plants during this easy, fascinating herb walk on the farm and the American River Parkway.

Saturday, April 15, 10:30 a.m.-12:30 p.m.

Beekeeping I with Brian Fishback, BD Ranch This class is designed to help the aspiring beekeeper become more knowledgeable about the craft of beekeeping. Instruction is split between the classroom and in the open hive. You will learn about the life cycle, biology and development of honeybees, as well as the equipment, the vocabulary, and best practices for keeping bees and producing honey naturally.

Saturday, April 15, 9 a.m.-3:30 p.m.

Homegrown Herbalism Course with Daylin Wade This course is an opportunity to explore herbal medicine from soil to teacup.

Participants will learn the basics of planning, starting, and maintaining an herb garden, plant harvesting and storage, safe and sustainable collection of wild medicinal plants, making home remedies, and the specific applications for several medicinal plants. This is primarily a hands-on, outdoor class, with lecture woven in.

Tuesdays, June 6, 13, 20 and 27 • 5:30-8 p.m.

We’ve got something for everyone at Soil Born Farms. To view a complete schedule of spring activities or register for a walk, class, camp or a course, visit soilborn.org.

Cooking Out of the CSA Box

Wednesdays, April 19 & June 21 • 6-7 p.m.

Menopause: A New Life Cycle for Women Saturday, June 17 • 9:30 a.m.-12:30 p.m.

Diggin’ In School Garden Training

Monday, June 26 – Friday, June 30 • 9 a.m.-2 p.m.

Free Composting Workshop

Wednesday, June 28 • 5:30-6:30 p.m.

Bird Walks with Cliff Hawley

Start your morning off with a pleasant walk around American River Ranch. We will experience a variety of resident birds along with winter, migrant, or summer birds depending upon the season. This walk is ideal for beginner to intermediate birdwatchers. $8 Proceeds benefit ARR. Saturdays, 8 am-10 am.

April 15 • June 10 • July 15

Join us for an enriching week at Soil Born Farms’ Summer Day Camp. We’ve added two new camps this year. Choose a week of experiences at the farm, in nature or in the kitchen. Youth gain an understanding of what it takes to bring food from the farm to the table and experience the magic this land has to offer.

Soil Born Farms Certified Organic Produce

When you purchase vegetables and fruit grown at Soil Born Farms, it’s a win-win!

You get fresh from the field organic produce and support a training program for beginning farmers. Our young farmers are proud to grow for the Sacramento Natural Foods Co-op, local chefs, CSA members, and food banks.

American River Ranch Farm Stand

Saturdays 8 a.m.-12:30 p.m.

(May 27 to Nov. 18) 2140 Chase Dr. right off the bike trail next to Hagan Park.

Become a CSA Member

Shares are currently available.

For info call 916-363-9685

A Day on the Farm Sunday, May 21 A Family Favorite!

THE FORK SPRING 2017

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THE FORK SPRING 2017

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THE FORK SPRING 2017

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15

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THE FORK SPRING 2017

Two Sacramento-Area Cohousing Opportunities!

Pedestrian-friendly village for people of all ages Walking distance to the American River Parkway and Fair Oaks Village 30 homes with large clubhouse, pool and gardens

www.FairOaksEcoHousing.org

New cohousing community forming in West Sacramento Close to Sacramento River, Raley Field, Crocker Museum, Golden 1 Center, Old Sacramento and walking & biking trails Single-level condos with extensive common facilities

www.Washington-House.org Where HOME meets COMMUNITY.

GET YOUR

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Free

Turn to a friendly face with 40 years of Co-op experience.

MATT BISTIS

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www.mbistis.golyon.com 916 798-0822 cell BRE #01265248

at the Sacramento Natural Foods Co-op!

Also, visit us online at iLoveWellBEing.com

mbistis@golyon.com

Advertisements in the Co-op Fork are paid for by the advertiser and do not imply endorsement of any product or service by the SNFC Board, management or staff. A copy of the ad policy is available at the Customer Service Desk at the front of the store.

To place an ad, please contact: Austin Cunningham 916 736-6800 ext. 143 ads@sacfoodcoop.com

THE FORK SPRING 2017

23

Sowing Seeds for a Garden Wednesday, April 12 5:30-8:30 pm • $25 Discover the magic of creating new plants. Learn how to make a balanced potting soil mix, sow for succession planting, germinate seeds and ensure that your seedlings thrive. You’ll walk away with confidence, new skills and lots of seeds.

Michele Ranieri

Wormshop Composting Saturday, April 22 9 am-12 pm • $25 (plus a $30 materials fee, payable to the instructor in class) In this hands-on class, we will make a worm composting bin that can be used both indoors and outdoors. You will go home with a worm bin, worms and plenty of knowledge on the care and feeding of your new composting friends.

Cheri Davis

Nature Journaling Saturday, April 29 9:30 am-noon • $20 The key to nature journaling is learning how to observe your surroundings—the sights, sounds, smells, weather, colors and textures of the landscape. Explore Soil Born Farms and the adjacent American River Parkway to write, sketch, engage your senses and capture the unique stories of these places. Bring a notebook or sketchpad.

Janice Kelley

Basics of Herbal Medicine Saturday, April 29 1-4 pm • $25 Learn how to bring medicinal plants into your everyday life to address minor illnesses and injuries. We will discuss the healing properties of several common herbs, and how to incorporate them through cooking, everyday herbal tonics and simple home remedies to use when ailments arise.

Daylin Wade

Preparing a Summer Garden Saturday, May 6 9 am-noon • $25 In this hands-on class, you will learn how to prepare, plant and care for an abundant, thriving summer garden. We will discuss starting seeds, crop selection, garden layout, and more. This class is perfect for brand new gardeners or for those who are new to this growing region.

Michele Ranieri

Introduction to Urban Backyard Beekeeping Saturday, May 6 1-4 pm • $25 This class focuses on natural beekeeping practices in an urban setting and strategies to keep bees healthy. Learn the practical skills you will need to prepare your own backyard beehive and discuss bee biology, beekeeping equipment, maintenance and basic troubleshooting.

Rachel Morrison, The Beecharmers

Family Herbalist COURSE Beginners Program Second Saturdays, April-September, 10 am–4:30 pm Next course begins in October 2017

Learn the basics of Western Herbology while integrating it with Ayurvedic and Traditional Chinese Medicine. This six-month course will include medicine-making, plant ID, how to treat acute ailments, use of tonic herbs and food for strengthening vitality, as well as how to harvest local herbs for medicine.

You will learn about your own constitutional needs and ways to balance yourself for better health and well-being. This program will include herb walks around the farm and the American River. There will be lots of tasting, smelling, and hands-on experience with the herbs! with Rev. Candis Cantin, Integrative Herbalist

To register, visit soilborn.org or call (916) 363-9685.

Farm Classes

Designing with Succulents Wednesday, May 10 6-8 pm • $25 (plus a $20 materials fee, payable to the instructor in class) Create a stunning arrangement with a wide variety of succulents in different colors in a green mossed purse. This class will include a discussion about succulents and their care, along with design principles used to achieve this creative arrangement.

Pamela Marentis, The Succulent Marketplace

Greenhouse Basics Plant Propagation (Layering, Cutting & Division) Saturday, June 3 9 am-noon • $25 Learn simple techniques for taking your favorite plants and turning them into new plants that you can plant on your own land or share with your friends and family.

Michele Ranieri

All classes will be held at Soil Born Farms American River Ranch 2140 Chase Drive in Rancho Cordova.

For a complete schedule of classes, activities, events and volunteer opportunities happening at Soil Born Farms visit soilborn.org.

Soil Born Farms is a 501(c)3 and proceeds benefit the education program.

CLASS SCHEDULE SPRING 2017

9

Wellness and Community Homemade Kombucha Wednesday, April 5 6-8:30 pm • $35, $25* Discover the healing power of kombucha, and learn to craft your own sparkling, detoxifying fermented tea. You will leave class with your own mother culture and a customized brew.

Sacha Laurin

Asthma & Allergies— Breathe Easier Wednesday, April 12 6:30-8 pm • $15, $10* Don’t let allergies get you down—prepare yourself for allergy season. In this workshop, you will learn the basic anatomy of an asthma attack and an allergic reaction, their root causes, and preventative steps you can take to breathe easier.

Dr Damon West

Creating an Urban Neighborhood with the Village in Mind Wednesday, April 19 6:30-8:30 pm • $15, $10 National cohousing expert Katie McCamant shares how this model has been adapted to dynamic urban environments. Find out why an increasing number of people are looking to cohousing for urban living with a strong sense of community.

Katie McCamant Held in the Co-op Training Room, adjacent to the Cooking School

Introduction to 5 Rhythms Dance Saturday, April 29 3-4:30 pm • $15, $10* 5 Rhythms is a free-form, no-steps-to-learn moving meditation done to a wide variety of music. Come dance your heart out.

Bella Dreizler

8

Fibromyalgia is Real Wednesday, May 3 6:30-8:30 pm • $15, $10* Certified Fibromyalgia advisor and coach Terry McSweeney has a decade of personal experience with fibromyalgia. Join us to better understand the diagnosis and to become your own best advocate.

Terry McSweeney

Bee Love Urban Hive Bicycle Tour

How to Detoxify Your Body for Life Wednesday, May 31 6:30-8 pm • $15, $10* We are exposed to harmful toxins at some level every day of our life. Learn how to recognize which toxins build up and rob your body of its natural healing energy and how to safely and effectively cleanse and detoxify with natural foods, nutrients and exercise.

Dr. Damon West

Sunday, May 7 9:30 am-1 pm • $15, $10* Join Bee Love, a co-op of urban beekeepers, on a leisurely bike ride around Sacramento. Learn about bees and beekeeping and what you can do to help pollinators.

Anti-Aging Tips and Tricks Wednesday, May 10 6:30-8 pm • $25, $20* Keep your skin looking younger and healthier.

We will discuss food and botanicals that have anti-aging properties, and how to choose the right clothes and sunscreens for keeping your skin protected. We will also create a rejuvenating skin cream and tonic.

Dermveda

Introduction to the GAPS Diet Wednesday, May 24 6:30-8:30 pm • $15, $10* The GAPS (Gut and Psychology Syndrome) Diet focuses on removing foods that are difficult to digest and replacing them with nutrient-dense foods.

Lucia has experienced GAPS firsthand and will discuss the six stages, how to prepare yourself and your pantry, and demonstrate some of the foundation foods.

Lucia Oliverio

Yoga Nidra Saturday, June 17 10-11:15 am • $7 Join us for a morning of restorative yoga and a deep guided meditation.

Yoga nidra is a mindbody training to promote healing and resiliency.

It's deeply restorative and beneficial to anyone looking for a practice to foster healing and relaxation. Please bring a mat and blanket.

Dr. Antonella Aguilera-Ruiz, ND & Dolly Ruiz

Making Magic: Celebrating the Summer Solstice

Healthy Eating on a Budget Wednesday, June 7 6-8 pm • $10, $5 for Community Discount Program members Join us to sample a low-cost delicious recipe and learn about ways to save at the Co-op to stretch your budget and still be able to put healthy meals on the table!

Held in the Co-op Training Room, adjacent to the Cooking School

Vitality and Balance: Nutrition for Optimal Women's Health Wednesday, June 14 6:30-8:30 pm • $15, $10* Learn how to support your health through all stages of life within the framework of nutrition, lifestyle and natural tips to promote proper hormonal balance.

We'll discuss thyroid, adrenal, PMS, menopause, and everything in between.

Dr. Antonella Aguilera-Ruiz, ND

Monday, June 19 6:30-8:30 pm • $20, $15* Learn about the symbolic meanings of the longest day of the year, the element of fire and its useful magical associations. Using ritual we will connect with the energies and blessings of this season and ignite our desires to bring them to action. Come celebrate in our circle to honor the light and warmth of our Mother Earth at Summer Solstice!

Meredith Brungess

Balancing Nutritional Deficiencies Wednesday, June 28 6:30-8 pm • $15, $10* Eating healthy is only half the battle when taking lifesaving, prescription medications. They can interfere with digestion and absorption, limiting our ability to be fully healthy. Join us for a talk on nutritional deficiencies: how to identify them, balance the digestion and learn which supplements will correct the most common drug-induced deficiencies.

Dr. Suzette Lanzarotta

CLASS SCHEDULE SPRING 2017

Kids and Teens

2017 SAVE THE DATES! SESSION MONDAY

JUNE 19 TO FRIDAY

JUNE 23

MONDAY

MONDAY

3

2

SESSION

SESSION

JULY 28

JULY 14

JULY 24 TO

JULY 10 TO FRIDAY

FRIDAY

SESSION

4

MONDAY

AUG. 7 TO

FRIDAY

AUG. 11

Register WWW.SACFOOD.COOP OR CALL 916.868.6399

Our Summer Cooking Camp is a great activity for young people who love to cook! Each day’s menu will focus on a different cuisine from around the world.

We’ll also include a fitness break to make fitness fun.

Each session is identical, and limited to 18 students • ages 9-15• $350, $300 Co-op owners

Ages 4-6

Kinder

COOKS & BOOKS

PIZZA PARTY

Friday MAY

Pizza is even more fun when you make it yourself! Families will work together to make dough from scratch and then shape and build pizzas. Each team will create a signature pizza with different sauces and toppings.

19

4 - 6 : 30 pm

$45, $35* per student Children should be at least 6 years of age to participate

MEXICAN FIESTA

&

TEENS IN THE

Homemade Corn Tortillas Seasoned Ground Turkey Filling

KITCHEN

Ages 10-16

TOPS & BOTTOMS Story time meets snack time as we read Tops & Bottoms by Janet Stevens and make chips and dips from veggie tops and bottoms.

Wednesday, May 17 3:30-5 pm • $15, $10*

Sprouting

MENU Homemade Salsa Mexican Chocolate Brownies

PIES & POCKETS

We will work together to make real food with a healthy helping of fun.

Homemade Pastry Dough Cheesy Peasy Pockets Stone Fruit Hand Pies

Friday, May 26 4-6:30pm • $45, $35*

Cooking is a skill that can be developed over a lifetime.

Young people get a head start in our fun, hands-on class.

Ages 6-9

Wednesday, June 28 10am-noon • $35, $30* CLASS SCHEDULE SPRING 2017

7

Cooking Classes Weeknight Chicken Dinners

DE

MO

Tuesday, May 23 6:30-8:30 pm • $49, $40* Break out of the routine and learn some new recipes to jazz up chicken dinners. Chef Dio offers some of his best recipes using the Co-op’s airchilled organic chicken.

He will demonstrate Thai coconut-lemongrass chicken and vegetable stirfry: chicken adobo; orange rosemary chicken marsala, and a green chili and goat cheese enchilada recipe using the Co-op’s fabulous rotisserie chicken.

Dionisio Esperas

Sausage Making Workshop Thursday, May 25 6:30-8:30 pm • $65, $59* Learn the basics of sausage making in this interactive workshop. We’ll discuss the best cuts of meat to use; then we’ll cut and grind meat and combine spices for three different sausages: chorizo, bratwurst-style and a chicken-pesto-fontina, stuffed into natural casings.

Mike Mitchell

Summer Pies Thursday, June 1 6-9 pm • $65, $59* Pies are a blank canvas for delicious summer fruit and your own creative expression. We’ll cover all the pie basics, practice making and rolling out dough, as well as decorating the top to make an edible work of art.

Each student will create a full-sized seasonal fruit pie.

Mayumi Tavalero

6

Canning Basics

DE

MO

Saturday, June 3 10 am-noon • $45, $35* Imagine having a larder stocked year-round with delicious goodies you made yourself!

Janet shares the basics of canning for food preservation in this interactive class. She’ll discuss how canning works and the tools and know-how you need to get started. You’ll learn the whole process from sterilizing to filling your jars.

Janet McDonald, The Good Stuff

BEEF

WELL DONE with

DE

MO

Learn what it takes to bring a steak from the field to the table.

MENU Perfect Grilled Rib Eye Steaks With Chipotle Herb Butter Spaghetti Bolognese Steak Tacos With Pickled Vegetables Thai Beef Salad

THURSDAY

Vegan Curries Tuesday, June 6 6-8:30 pm • $49, $40* V We’ll create vegan curries and accompanying dishes: Punjabi rajma— red beans cooked with freshly ground spices; crispy vegetable pakoras; massaman curry vegetables with our own fresh vegan massaman curry paste, and a sweetly spiced coconut burfi for dessert.

Shankari Easwaran

Beef Well Done

Thursday, June 8 6:30-8:30 pm • $55, $45* Join Doug Stonebreaker of Prather Ranch to learn what it takes to bring a steak from the field to the table while Chef Dio discusses different cuts and prepares dishes that deliciously showcase the meat: perfect grilled rib eye steaks with chipotle herb butter; spaghetti Bolognese; steak tacos with pickled vegetables, and Thai beef salad.

Dionisio Esperas and Doug Stonebraker, Prather Ranch

JUNE 8 6:30 - 8:30PM

Mastering Teriyaki

DE

MO

Saturday, June 10 10 am-noon • $49, $40* As with every type of cuisine, a good sauce can make your Japanese cooking really shine. Join Sawako to learn how to make a perfect teriyaki sauce and how to use it in a variety of dishes. She will demonstrate both authentic and modern ways to use it as we enjoy: teriyaki chicken; agedashi (deep fried) tofu, and stir-fry noodles with seasonal vegetables.

Sawako Ama

Family Dinner

DE

MO

Monday, June 12 6:30-8:30 pm • $49, $40* Judi and Terese, both chefs and mothers, share ideas and recipes for quick weeknight meals that are adaptable for everyone at the table.

Learn tricks for sneaking vegetables into the diets of even the pickiest eaters and a few simple tweaks to turn spaghetti and meatballs into a dish everyone will enjoy.

Instructors: Judi Eidam and Terese Esperas

The Dr. & the Chef: Hormone Health

DE

MO

Thursday, June 15 10 am-12:30 pm • $49, $40* We'll discuss the nutritional strategies to promote optimal hormonal health with a delicious lineup of dishes: grilled salmon and cherry tomato relish, roasted carrots and avocado; gingery cucumber salad; chocolate avocado mousse, and Terese's turmeric, ginger and lime tonic.

Dr. Antonella Aguilera-Ruiz, ND and Terese Esperas

Cool Vegan Salads

V

DE Monday, June 26 MO 6:30-8:30 pm $45, $35* Summer is a time of incredible fresh produce, and a plant-based menu takes full advantage of the abundance. Our menu includes: refreshing potato salad with pickles and fresh dill; all-in-one barley salad with summer vegetables, olives and pickled tofu; crunchy coleslaw with raisins and almonds, and garbanzo bean salad with fresh herbs and seasonal vegetables.

Marga den Hoed, Common Kettle Farm

CLASS SCHEDULE SPRING 2017

Udon Noodle Workshop Saturday, May 13 9 am-noon • $55, $45* Sawako will teach you the techniques essential for making the best noodles from scratch. She will demonstrate how to make authentic vegetarian broth and fish stock to use as a base, and you will learn how to make pan-fried teriyaki noodles. This class combines hands-on practice with cooking demonstrations.

Sawako Ama

Co-op Wine Tasting with La Riojana Coopertiva Saturday, May 13 3-5 pm • $10 Pre-registration required Five hundred wine grape growing families in Argentina make up La Riojana Cooperativa. Celebrate Fair Trade Day with a tasting of this co-op’s delicious and value-priced fair trade wines, along with appetizers inspired by Argentinian cuisine.

Note: This is not a cooking class

The Dr. & the Chef: Spring Cleanse

DE

MO

Monday, May 15 6-8:30 pm • $49, $40* The Doctor and the Chef are going green! Our wonderful cleansing menu will help support your liver and natural detox pathways.

Carrot ginger soup; crunchy salad with poached chicken; lemon asparagus soup; bitter greens with a poached egg, and cauliflower "couscous" with peas, mint and radishes.

Dr. Antonella Aguilera-Ruiz, ND and Terese Esperas

Cooking Classes All About Curries Tuesday, May 16 6-8:30 pm • $49, $40* Learn to use freshly ground spices to create your own curry sauces for a variety of exotic curry dishes: lamb meatballs in a spicy malabari curry; marinated chicken in a creamy cashew curry; coconut veggie curry, and Madras shrimp curry.

Shankari Easwaran

CO-OP

Wine

Tasting> WITH

The Keto Kitchen: Desserts and Treats

DE Thursday, May 18 MO 6:30-8:30 pm • $49, $40* The Ketogenic Diet is a highfat, moderate protein, and very low-carb eating plan that many are finding beneficial to fat loss and health. Tonight's menu will feature: lemon cheesecake with coconut-almond crust; chocolate espresso mousse; carrot cake cupcakes with cream cheese frosting, and mint meringues.

Mayumi Tavalero

Homemade Ravioli Workshop Monday, May 22 6-8:30 pm • $55, $45* Learn to make fresh pasta the old-fashioned way with Lucia’s traditional methods.

You’ll mix, roll and cut fresh pasta dough and create a variety of ravioli stuffed with a variety of tasty fillings.

We’ll make a four-cheese ravioli with fresh herbs; mushroom ravioli, and spinach ravioli with a tomato-basil cream sauce.

Lucia Oliverio

Celebrate Fair Trade Day with a tasting of this Co-op’s delicious and value-priced Fair Trade wines, along with appetizers inspired by Argentinian Cuisine.

SATURDAY

MAY 13

3-5PM

KETO

THE

KITCHEN good fats

“Good” fat from pastured animals, coconut oil, olive oil, avocado oil, butter, and ghee will be featured in our menus in these two Keto-focused classes with Chef Mayumi Tavalero.

Thurs. May 18 6:30-8:30 pm

Thurs. April 20 6:30-8:30 pm

Desserts & Treats

Main Dish Salads

CLASS SCHEDULE SPRING 2017

5

Cooking Classes The Keto Kitchen: Main Dish Salads

DE

Thursday, April 20 MO 6:30-8:30 pm • $49, $40* The Ketogenic Diet is a high-fat, moderate protein, and very low-carb eating plan that many are finding beneficial to fat loss and health. Tonight's menu will feature: Thai shrimp salad with keto-friendly glass noodles; tuna salad with hard-boiled eggs and shallot-anchovy dressing; buffalo chicken salad with blue cheese dressing, and cucumber and radish salad with cilantro-lime vinaigrette.

Mayumi Tavalero

Whole Grain Sourdough Workshop Saturday, April 22 1-4 pm • $80, $70* Jane will introduce you to the basics of baking with whole grains using a fermented sourdough starter. We’ll discuss a variety of whole grains, and together we will learn to create our own artisan loaves, with beautiful crust and crumb.

Jane Hollander Bonifazzi

Veggie Burger Bash Monday, April 24 DE 6:30-8:30 pm • $49, $40* MO If you’re trying to cut down on meat, that doesn’t mean you have to give up one of life's culinary pleasures!

Learn how to make delicious vegetarian burgers using fresh and healthy ingredients: spicy chickpea burger; chipotle spiced black bean burgers; samosa burgers and portobello mushroom burgers.

Shankari Easwaran

4

Tamale Party Tuesday, April 25 6-8:30 pm • $55, $45* In this hands-on workshop, you’ll learn to make delicious tamales right in your own kitchen.

We will start by making homemade organic masa, and then we’ll prepare and enjoy; green chili and pepper jack cheese tamales; fire-roasted salsa, and avocado crema.

Dionisio Esperas

COOK ONCE Eat Healthy All Week Cook a few things ahead of time to create a week’s worth of delicious wholesome meal options.

THURS.

27

APRIL 6-8:30 PM

Honey and Gifts from the Hive Wednesday, April 26 6:30-8:30 pm • $30, $25* Bees bestow on us incredible gifts full of flavor and nutrition. Amina Harris from the Honey and Pollination Center at UC Davis joins us to explore honey’s nuanced flavors, guiding a tasting of honey and mead, paired with some of our favorite cheeses. We will also discuss the status of the bees and other pollinators, and what we can do to help them thrive.

This is not a cooking class.

Amina Harris, Director, Honey and Pollination Center

Cook Once, Eat Healthy All Week

DE

MO

Thursday, April 27 6-8:30 pm • $55, $45* Learn how you can prepare key components ahead such as roasted meats, sautéed greens, vegetables, and savory whole grains and transform them into stir-fries, wraps, simple pastas, main dish salads and more. Leave with recipes, ideas and a menu for the week, plus you'll get to taste everything in class!

Terese Esperas

The Art of Fermentation: Pickled Vegetables

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Saturday, April 29 DE 10 am-noon • $45, $35* MO Learn techniques for lactic fermented pickled veggies: red cabbage sauerkraut with ginger and carrots; radish ume-su pickles; carrot-garliccabbage pickles; onion shoyu pickles, and miso daikon pickles.

Marga den Hoed, Common Kettle Farm

Tamale Party Monday, May 1 6-8:30 pm • $55, $45* See description for Tamale Party on this page.

In the Kitchen with Rick Mahan

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MO

Monday, May 8 6-8:30 pm • $65, $59* Local Chef Rick Mahan has always embraced cooking with seasonal, local and organic ingredients. Join this acclaimed chef as he shares recipes and tricks for some inspired dishes, including the Waterboy Caesar, and other distinctive seasonal recipes to enjoy and replicate at home.

Rick Mahan, Waterboy and OneSpeed

Farm to Fork Lunch with Community Grains

In the Kitchen with Ame: Spring Salads

Wednesday, May 10 12:30-2 pm • $25, $20 Get to know where your food comes from at this special lunch featuring Community Grains, an Oakland-based producer of fabulous whole-grain pastas and flours from wheat grown on local farms. Fifth generation farmer Fritz Durst joins the folks from Community Grains to tell the story behind the wheat we eat!

Tuesday, May 2 6-8:30 pm • $49, $40* Chef Ame shares some of her favorites with us: frisée salad with croutons, bacon and pickled mustard seed; shaved radish, carrot, fennel and arugula salad with mint, orange and Parmesan walnut vinaigrette; asparagus and lentil salad with escarole, capers and pistachios, and spring potato salad with pickled onions.

Ame Harrington

CLASS SCHEDULE SPRING 2017

Thursday, April 13 6-8:30 pm • $55, $45* Good knife skills make cooking easier, safer and more fun! Learn to effortlessly chop, slice, dice and mince vegetables and herbs, and practice breaking down a whole chicken step by step.

Snacks will be served, and you will take your prepped vegetables and chicken home with a recipe for dinner the next night! Bring a chef’s knife, boning knife and paring knife with you.

Dionisio Esperas

Mondays, April 3 April 10 • April 17 6-9 pm each day $175, $150* for 3 classes Cooking is a skill that can open up a new world of techniques, flavors and discoveries. This series presents the basic building blocks for a well-rounded home cook’s repertoire.

Menus and more information at sacfood.coop.

Chef Adam G. Lovelace This is a hands-on series of 3 cooking classes

Knife Skills

Back to Basics

The Art & Science of Cheesemaking: Alpine Cheeses Tuesday, April 4 6-8:30 pm • $49, $40* When you think Alpine cheeses, think Gruyère, Comté, Emmental and Swiss!

Think high mountains and herds of cows making their annual journey up the slopes to find fresh spring grass and wildflowers after the long winter. Delicate floral and nutty cheese comes every year from that journey. Join cheesemaker Sacha Laurin and talk, taste and make Alpine-style cheeses, learn what makes them so unique and how to make your own "holey" cheese washed with ale or cider.

Sacha Laurin, Winters Cheese Co.

Pizza & Calzones Saturday, April 8 1-3:30 pm • $55, $45* Join us as Lucia reveals how to make Italian specialties at home. In this hands-on class, we’ll make a basic dough and then use it to create prosciutto and mushroom calzones; fresh mozzarella, Italian sausage and red pepper calzone; pizza bianca with goat cheese and seasonal greens, and herbed three-cheese pizzettas.

Lucia Oliverio

Homemade Gnudi Workshop Saturday, April 15 1-3:30 pm • $55, $45* Gnudi are not pasta, not gnocchi, but they are light, fluffy and delicious.

Gnudi are essentially ravioli filling without the dough wrappers. If you like gnocchi, you'll be a fan of gnudi, too. We’ll make spinach and ricotta gnudi with sage butter; ricotta gnudi in a pomodoro sauce, and Swiss chard ricotta gnudi with mushrooms.

Lucia Oliverio

Cooking Classes

acclaimed chef and owner of the waterboy and onespeed Restaurants

IN THE

Kitchen With R ick Mahan

Join Chef Mahan as he shares recipes and tricks for some inspired dishes to replicate at home.

A BENEFIT FOR

M O N D AY

MAY 8 6-8:30pm

In the Kitchen with Ame: Soufflés Tuesday, April 18 6-8:30 pm • $49, $40* A light and airy soufflé is a quintessential springtime dish, and not as difficult to master as you might think.

Chef Ame shares her secrets for creating perfect soufflés— in savory, sweet, and novel preparations: blue cheese and Italian parsley soufflé; Mexican chocolate soufflé, and a leek and crème fraîche roulade.

Ame Harrington

Whether it’s a unique teambuilding event for your office, an interactive experience for clients, or simply a fun get-together for friends, our hands-on cooking class is the perfect gathering.

For more information, please email teambuilding@sacfoodcoop.com or call (916) 868-6399

CLASS SCHEDULE SPRING 2017

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ALL CLASSES AND EVENTS ARE HELD IN THE CO-OP COOKING SCHOOL & COMMUNITY LEARNING CENTER ON THE 2ND FLOOR OF THE CO-OP AT 2820 R ST. UNLESS OTHERWISE NOTED.

CLASS REGISTRATION Pre-registration is required for all classes. Fees are due at the time of registration.

ONLINE sacfood.coop

BY PHONE

The Co-op’s Cooking School & Community Learning Center offers something for everyone— cooking classes for cooks of all ages, interests and levels of experience; wellness seminars; events at local farms, and workshops to encourage healthy living and creativity.

QUESTIONS ABOUT OUR CLASSES

Welcome!

Call Brown Paper Tickets 24 hours a day 800-838-3006

Call 916-868-6399 from 9 am- 5 pm

CHILDREN IN CLASS We offer cooking classes designed especially for students aged 4-16.

To maintain an adult learning environment, we ask that babies and children under 18 are not brought to adult classes.

PARKING Complimentary parking is available on the first floor of the parking garage at 28th and S. After 6 pm and on weekends all levels of the garage are available.

CANCELLATION POLICY: Fee is nonrefundable and classes are nontransferable with less than a 48-hour cancellation notice.

Menus may change due to availability of seasonal ingredients.

We expect all students to behave in a safe and respectful manner, and we reserve the right to refuse service to anyone.

Our classroom is located upstairs in the newly expanded Co-op at 2820 R St. It’s a great place to discover flavors and skills and enjoy everything the Co-op has to offer.

CO-OP OWNERS SAVE ON CLASSES!*

Most classes list two prices. The first price is for the general public. The second price, indicated with an asterisk, is for Co-op owners. Learn more about Co-op ownership at sacfood.coop/ownership

CLASS INFORMATION

Students receive copies of the recipes in all cooking classes. Snacks and a sample of each menu item will be served. A complimentary glass of wine is offered to students 21 and over in most classes.

DE Demonstration

MO Style Classes

These are dynamic and interactive; students watch the chef demonstrate essential techniques, ask questions, learn about ingredients and sample each dish.

Hands-on Classes Students get hands-on practice making one or more of the dishes listed in the menu.

Samples of each dish will be served at the end of class.

Farm to Fork Lunch We feature talented local chefs, farmers, and artisans. A full meal is served, and we explore where our food comes from.

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must be 21 years or older to attend

a vegetarian menu

a vegan menu

a gluten-free menu (not a gluten-free facility)

Special Thanks! The following companies donate to our programs: Bob’s Red Mill • Celtic Sea Salt • Clover Stornetta Farms • Diestel Turkey Ranch East Bay Restaurant Supply • Eatwell Farm Salts • Emerald Valley • Equal Exchange KATZ • Lundberg Family Farms • Mary’s Poultry • Nancy’s Springfield Creamery • Nature's Path Organic Prairie • Organic Valley • Preservation & Co. • Simply Organic/Frontier Co-op Smart Chicken • Sola Bee • Straus Family Creamery • Veritable Vegetable • Woodstock Foods

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Schedule SPRING 2017