Fork Spring 2018

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VEHICLE SOCIAL CHANGE

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SPRING 2018


YOUR SHOPPING CART IS A VEHICLE FOR SOCIAL CHANGE! Hello Sacramento. Published quarterly by SNFC 2820 R Street Sacramento, CA 95816 Store: 916-455-2667 Office: 916-736-6800 sac.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 Photography Nate Grundmann Anneliese Kaufman JaClare Williams Rebecca Le Cover Art Nate Grundmann, JaClare Williams Ad Manager Austin Cunningham Contributors Dan Arnett Jennifer Cliff Nick Conn Jolie Laudicina Christina O’Hara Judith Redmond Kristin Schoenborn Julia Thomas Kristin Vollbrecht Janet Zeller Board of Directors Michelle Mussuto President Joel Erb Vice President Chris Tucker Treasurer Hilary Sisson Secretary Charles Fitzpatrick Board Member Ray Gonzalez Board Member Delfina Vargas Board Member

The way we spend our money is a vote for the kind of world we want to live in and leave for the next generation. Someone I respect said that to me a long time ago, and it has influenced the way I live and work. While certainly not original, the idea is powerful. I will never claim that our cooperative grocery store is flawless. Each product has some tie to some footprint on our world. Still, I rest easily knowing that our cooperative is an ethical business with a genuine triple bottom line (economic, social, and environmental good) encoded in its basic governance and structure. And, I am proud of the carefully curated selection of products we offer. We work with local farms not just because of some perceived trend. We work with environmentally and socially just growers in less developed nations not simply to access novel items. We work to provide quality jobs not because of a cost-benefit equation. We do these things and more because our democratic processes have committed us to them. We will work on them even when there are downturns, or when these ideas are less fashionable or competitive. That is part of the Co-op difference. While imperfect, we do move the needle on environmental and social issues. A recent analysis by Civic Economics, which will be released soon, indicates that our Co-op generates an almost two-fold impact on our local economy per dollar spent. That means when you choose to shop with us, your community benefits in a vastly disproportionate manner. We have worked hard to make this

a reality, and I am grateful to see that our community increasingly supports this direction. Together, we are making a real impact. When you shop the Co-op, you are a force contributing to a better world—even if you are unaware of the implications. Of course that impact is greatly magnified with a bit of conscious consumerism. Fair trade items make a real difference. As a board director of Fair Trade America, I have seen the difference first hand in several countries. Local and organic items protect our natural heritage and resources while providing an honest living for those who provide our most crucial food security. You can hear the stories at Eco Farm, or from Soil Born, or by visiting some of these farms as I have. Some companies support peace, some help preserve critical rain forests, others protect wildlife and wetlands. Many are rooted in work towards inclusion and justice for those who have been sidelined or left behind. It is a lot to consider, and we all have busy lives. Having a trusted source to help sort these things out without a profit-maximizing motive has been a cornerstone of my conscious consumerism, and that source has always been my local co-op. We will work every day to ensure that your trust in your communityowned cooperative grocery is deserved and that you have the best opportunities to vote with your dollars for the world we want to create together.

Dan Arnett Sacramento Natural Foods Co-op Cooperator in Chief

STORE HOURS

Open Daily for You ! 6am-11pm

CLASS SCHEDULE IS ON PAGES 17 TO 24

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SACRAMENTO NATURAL FOODS CO-OP


Co-op

Member Days May to May

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Choose one transaction from May 5 -13; simply let your cashier know that you’d like to apply your Member Days discount, and save 1O%. Not a Co-op member? Join today to enjoy your discount!

S A C R A M E N T O N AT U R A L

FOODS CO OP

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C O - O

P

’s

PLANT IT Positive E EV VE EN NT T

ACTIVITIES • Art with the Crocker Art Museum • Pollination Station Honey Bee Hive with Sola Bee • Science Fun with Sierra Nevada Journeys

GARDEN • Organic Flowers – make your own boutonniere with Good Humus Produce • Organic Plant Starts from Sweetwater Nursery • Compost Drop Off and How-To with ReSoil Sacramento

KITCHEN & PANTRY • Fresh Produce – Delicious strawberries from JSM Organics • Green Recipe Demonstrations • Tasty Plant-Based Products

Plant the seeds for a greener home, garden and planet!

PLANET

P R I Z E S

• Vote for our new Make Every Day Earth Day bag token donation recipients • Learn about our Adopt-a-Farmer Program • Zero Waste Tips

S A M P L E S

F U N

S AT. A P R I L 1 4 • 10 A M - 2 P M

AT T H E SACRAMENTO NATURAL FOODS CO-OP

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It's in Season!

“Spring is nature’s way of saying, ‘Let’s party!’” ~Robin Williams

Create a party on your plate with the bright colors and flavors of spring! Asparagus Frittata 1 T. olive oil 1 small onion, thinly sliced 1 lb. asparagus, tough ends cut off and spears cut diagonally into 1-inch lengths 4 large eggs, beaten with ½ t. salt and ¼ t. black pepper 1 c. feta cheese, crumbled 1 T. chopped fresh dill or thyme 1) In a medium oven-proof frying pan, heat oil over medium high heat. Sauté the onions until softened. Add the asparagus, reduce heat to medium-low, cover, and cook until asparagus is tender. 2) Sprinkle feta cheese over vegetables, and then sprinkle dill or thyme all over. 3) Pour in the eggs and cook until they are set around the edges, but not quite set on top. 4) Meanwhile, preheat the broiler. Place the pan under the broiler and cook until the eggs are set and the top is golden brown. Remove from the oven and let cool a few minutes. Slide frittata onto a serving plate and cut into wedges.

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Spring Greens Pesto

Pea Soup with Rice

The possibilities for using this are virtually endless! Mix it into pasta, grains, spread on toast, swirl into soup or thin with olive oil and lemon juice for a salad dressing.

MAKES 2-4 SERVINGS

3 c. spring greens (spinach, arugula, parsley, carrot tops, kale etc.), coarsely chopped 1 c. fresh herbs (thyme, oregano, chives, basil, etc.) 2 T. toasted nuts or seeds (pistachio, pine nuts, walnuts, sunflower or pumpkin seeds) 2 large garlic cloves, smashed 1/2 c. grated Parmesan cheese 1/2 c. olive oil juice of half a lemon (optional) salt and pepper to taste 1) If using kale, you may want to blanch it to make it more tender, but it isn’t necessary. Drain and cool before using. 2) In the bowl of a food processor, add the greens, herbs, nuts, Parmesan, garlic and lemon juice and pulse until well chopped. With the motor running, pour in the olive oil, blending and scraping down the side of the bowl, until well blended and smooth. Season with salt and pepper.

Shelling peas are best when eaten very fresh, because as soon as they are picked, their sugar starts to turn to starch. If fresh peas aren’t in season, green peas in the Co-op’s Freezer section are a great choice because they’re frozen at their peak of freshness. Green peas are high in vitamins A and B complex and are a good source of calcium and potassium. 1 T. olive oil 1 medium onion, diced 4 c. chicken or vegetable stock 2 c. water 2 lemons, zested and juiced 3 T. mint, divided 2 c. cooked rice 2 c. peas (fresh or frozen) 1 t. salt 1) Heat a tablespoon of olive oil in a medium saucepan over medium-high heat. Add the onions with a pinch of salt and cook until they have softened. 2) Pour in the stock and water and bring to a simmer. Add half of the lemon juice, the lemon zest, 2 tablespoons of mint, and 1 teaspoon of salt and stir. Stir in the rice and peas, and let the soup come back to a gentle simmer. 3) Adjust the seasonings to taste and serve.


Strawberries What could be better than a fresh, juicy strawberry? Excellent to eat raw, in smoothies, in ice cream, baked in pies, even drizzled with a little aged balsamic vinegar. Strawberries are a skin-cleansing food, beneficial for cardiac health and a good source of the anti-cancer compound ellagic acid. Two farms supply most of the Co-op’s strawberries: Terra Firma Farm in Winters during early-mid spring, and then from JSM Organics in the Central Coast as Valley temperatures rise. As anyone who has compared organic strawberries to their conventional counterparts can attest, the organic flavor is far superior.

In addition to having a superior taste, organic strawberries are also much safer. According to Environmental Working Group, strawberries continue to be one of the most pesticide-laden and polluting produce items and the USDA recommends that to avoid numerous toxins that shoppers always buy organically grown strawberries. Learn more at ewg.org.

Strawberry Spinach Salad Dressing: ½ c. sliced hulled strawberries 2 T. Champagne vinegar 1 T. sugar Pinch salt Salad: 4 oz. spinach leaves, stems removed, washed and dried ½ c. strawberries, hulled and halved ½ c. chopped toasted pecans 2 oz. crumbled plain goat cheese (optional)

1) To make dressing, purée dressing ingredients in a blender. Place in a fine mesh strainer and remove seeds. 2) Place spinach and strawberries in a large bowl and toss with dressing. 3) Serve on salad plates and garnish with pecans and goat cheese, if using.

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Plant Based

s Michael Pollan has famously suggested, “Eat food. Not too much. Mostly plants.” Eating a plant-based diet is associated with greatly improved health. Centering on whole, unrefined and minimally processed foods, the main staples are fruits, vegetables, tubers, grains, legumes, nuts and seeds. Whether you’ve been a vegan for years, are newly vegan curious, or you’re a committed plant-based omnivore, finding new ways of eating plants is always a good idea. Here are a few recipes to satisfy your appetite and your curiosity!

Black Bean Burger SERVES 8

1 can black beans, drained 1 c. cooked brown rice 1 t. cumin powder 1 t. coriander powder pinch cayenne ¼ c. parsley, chopped 1 c. onion, chopped 4 – 5 T. oil Salt and pepper to taste

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1) Mash black beans with a masher or a spoon. 2) Add cooked brown rice and set aside. 3) Heat oil in a pan, add onions and cook until translucent. 4) Add the spices, cook one minute then turn off the heat. 5) Stir in beans, rice and parsley. Add salt and pepper to your taste. Mix thoroughly. 6) Shape into ½ cup patties. 7) Cook patties on the stove top using minimal oil, frying each side until golden brown. 8) Serve on a bun with your favorite fixings.


The Almighty Jackfruit If you’re looking to take your plant-based diet to the next level, look no further than the almighty jackfruit. Hailing from Southeast Asia, jackfruit has become the newest ‘meat’ alternative to hit the market, and for good reason. This giant fruit packs a nutritious punch! It boasts three grams of protein per serving, unusually high for a fruit, and it contains the full spectrum of needed nutrients. It has high amounts of magnesium, vitamin C, B6 and antioxidants, and it’s low-carb and high in fiber.

The jackfruit, a member of the mulberry family, is the largest fruit in the world. These behemoths can grow up to 100 pounds! They have a bumpy, green to yellow exterior and are filled with many fleshy pods. There can be up to one hundred pods inside each fruit. When deseeded, the unripe flesh looks something like an artichoke heart; when pulled apart, it resembles shredded meat. It is fairly flavorless so it takes on whatever flavors you add. Try it in tacos, pulled “pork” sandwiches, meatballs, stews and more.

Jackfruit can be found pre-shredded or chunked on aisle 2 or pre-marinated in the alternative meat refrigerator.

Jackfruit Tacos SERVES 6

2 7 oz. packages of Edward & Sons jackfruit unseasoned shreds 1 yellow onion, diced 3 garlic cloves, minced 1 T. olive oil 1 c. veggie broth ½ lime, juiced ¾ t. salt 2 t. chili powder 2 t. cumin 1 t. coriander 1 t. paprika 1 T. maple syrup ¹/8 t. black pepper 6 tortillas, warmed Top it! Avocado chunks, thinly sliced red onion and radish, vegan sour cream, and lime wedge

Vegan Chocolate Mousse SERVES 4

¼ c. pitted Medjool dates, soaked in water for 4-6 hours ¼ c. maple syrup ½ t. vanilla extract ¾ c. mashed, just ripe Hass avocados (about 1 ½) ¼ c. and 2 T. non-alkali cocoa powder Up to ¼ c. water, if needed 1) Place dates, maple syrup and vanilla extract in food processor and process until smooth. 2) Add avocados and cocoa and process until smooth. 3) Serve chilled.

1) Open both jackfruit packages. Set aside. 2) Heat the olive oil in a medium pan. Cook the onions on medium low heat until soft, translucent and slightly caramelized, stirring often. Add the garlic and cook for one minute until fragrant. 3) Add chili powder, cumin, coriander, paprika and salt and pepper. Cook another minute until fragrant, constantly stirring so as not burn the spices. 4) Add the jackfruit followed by the broth, maple syrup and lime juice. Mix thoroughly. Simmer until most of the excess liquid has evaporated, about 10 minutes. 5) To serve, place some filling in the center of a warmed tortilla and top with your favorite toppings. Fold and enjoy.

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Go ! e v i t a n r e t Al M O O - V I N G O V E R TO D A I RY - F R E E ? YO U ' L L F I N D TA S T Y O P T I O N S A L L OV E R T H E C O - O P !


lant-based diets continue to be a growing area of interest for people who are learning more about food. If you’re looking to ditch some—or all—of the dairy in your diet, the Co-op has a plethora of options for you! These dairy-free alternatives are lactose-free but not lackluster!

Milk

Cheese &Dips

Butter

Now more than ever there are so many alternatives for milk products that actually taste great!

A RT I S A N

For buttery flavor there are many options. Some are made with soy, coconut or nuts. They can be used for spreading, baking or sautéeing.

Soy milk was a pioneer on the altmilk frontier, but now there are lots of plant-based choices—almond, cashew, macadamia, coconut, hemp, rice and flax. This new class is bursting with flavor, and our top picks include any milk made with cashew, coconut, or almond. Califia Farms is a top local pick from the San Joaquin Valley. They have tons of blends and mixed coffees made with coconut or almond milk. Beber Fresh Almondmilk is made in Chico, California and has great flavor and minimal ingredients. For your coffee: Califia Farms creamers are thick and luxurious.

Kefir Kefir is a cultured, creamy product with healthy probiotics for your gut. The Co-op has a variety of kefirs made without dairy. Add some to your smoothie or drink it straight. Ether Elixir - 100% Juice Kefir has a hoppy quality, and if you like sparkling and bubbly kefir this is a winner. The Cultured Kitchen - Live Coconut Kefir - Staff favorite! This fermented coconut drink is super creamy and rich in mouthfeel. Gotta love coconut for this one! Made locally here in Sac!

There are so many options for plantbased cheeses! Some of our favorites include spreads from Sacramento’s The Cultured Kitchen and artisan cheeses from Miyoko’s Creamery. Violife 100% Vegan cheeses are new to the Co-op and Non-GMO Verified. We love the Just like Parmesan and the Just like Gouda—you won’t believe they are plant based!

M E LTA B L E Miyoko’s Creamery uses coconut oil, cashews and tapioca for its Vegan Mozz—a perfect choice for pizza and panini!

SPREADABLE Bitchin’ Sauce is a favorite with Co-op staff of all stripes. The sauces also serve as dips, with almonds as their base. They are all super tasty for dipping and spreading on sandwiches and veggies. WayFare Dairy Free Cream Cheese spreads just like dairy cream cheese and has a great flavor! If you need something on your toast or bagel in the morning try this! They also make a sour cream.

The Cultured Kitchen Better Buttah is super spreadable. Try the Cinnamon Date Vanilla on a piece of toasted Sugar Plum Nourish Bread. Made with sustainable palm oil. Miyoko’s Creamery European Style Cultured Vegan Butter is made with coconut, sunflower and safflower oils.

Dessert When you need a sweet treat, the Co-op has you covered with tons of dairy-free ice creams, ice-cream sandwiches and popsicles. Green Girl Bakeshop Ice Cream Sandwiches are vegan and gluten free. The cardamom is a Co-op staff favorite! Made in San Leandro. So Delicious Coco Whip is amazing on fresh fruit and so much more. Find it in our freezer section.

The Art and Science of Cheesemaking: Cashew Brie

Y O U R PA S TA I S COVERED!

Tuesday, May 15 6-8:30 pm

Kite Hill makes excellent cheesy ravioli with almond milk. Sprinkle on some flavor with walnut based Parma! or Soy Based Go Veggie Parmesan substitutes.

Learn how to culture cashews to create a creamy, delicious and healthy rinded brie in just a week! You’ll make and take home a small wheel to age and enjoy. See page 20 for details.

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Growing Farmers You n g

“When a piece of land burns or is overgrazed, the first species to emerge are those brave, prickly weeds that pave the way for the next generation of tall pioneer species. Farmers need to mimic that.” - Tyler Stowers, Farm Manager, Soil Born Farms

Soil Born Farms has been growing the next generation of farmers for more than a decade. Now some of those young farmers are starting farms of their own. Regeneration for the Next Generation To continue to enjoy local food, we need plenty of farmers! Tyler Stowers, the farm manager at Soil Born Farms, has been on a farming journey that has led him to think about the next generation as a piece of the regenerative ag puzzle. He looks to nature as a guide. Succession is a critical part of nature, and of farming, too. “There’s a progression of ecosystems. When a piece of land burns or is overgrazed, the first species to emerge are those brave, prickly weeds that pave the way for the next generation of tall pioneer species. Farmers need to mimic that.” Tyler knows that he is benefiting from the pioneers who came before him, and now Soil Born is nurturing the successors.

Training Tomorrow’s Farmers Soil Born Farms has been training new farmers for over 15 years. Past apprentices are peppered across the region, some working at existing farms and others starting their own. Today’s farm team is an eclectic group of hard working, passionate growers. They are all first generation farmers from the suburbs, who have learned by seeking out education and mentorship from experienced growers. The infrastructure has been set, now Tyler and his farm team are tuning it. Tyler quips, “I don’t want to say we’re fine-tuning it, but we’re tuning it.” Soil Born’s two year apprentice program gives new farmers invaluable real experience, lots of guidance, and a paycheck. Apprentices also get formal

education through the California Farm Academy at the Center for Land-Based Learning in Winters. Beyond the basics, they have the opportunity to explore special areas of interest. This spring, Soil Born welcomed a new apprentice on the farm team. Ideally, the farm will employ two apprentices each year, so that each year there is one with a year’s experience and one who is new. That kind of training is critical, but it requires an investment.

You can help! An investment in the farm’s apprentices benefits everyone in the Sacramento region who eats. An innovative and experienced cadre of farmers will ensure that there will be people to grow our food and steward our planet. Since Co-op members are committed to local, sustainable and regenerative agriculture, the Co-op has started an “Adopt a Farmer” program to raise funds for the apprentice program. We look to our Co-op community to make small contributions that will add up and make a big impact! This spring, Co-op shoppers can make small donations by rounding up at the register every time they shop. Larger donations are taxdeductible and can be made at soilborn. org. Stay tuned for more ways to help Adopt a Farmer in the months to come!


A Farm is Born Soil Born’s original site is a scant acresized urban plot on Hurley Way in the middle of sprawling Arden-Arcade. It has recently served as an incubator farm and last year was reborn as Green Soul Farm. Griffin Cassara and Justin Roberts (pictured on the right) were apprentices at Soil Born for two years in 2015 and 2016. They had both been interested in farming but had little hands-on experience. While they were working and learning, they caught the farming bug and decided to commit to the farming life. After her apprenticeship, Griffin ran the farm on Hurley Way. She made crop plans, tended the land and grew produce for Soil Born’s farmstand and Community Supported Agriculture boxes, with the guidance of the Soil Born farmers. Griffin notes, “Everything we learned about farming is from Soil Born; our foundation came from them which is hugely important.”

The next year, Griffin and Justin subleased the land from Soil Born and started Green Soul Farm. They grew mostly salad mix, spinach and arugula, learning a lot along the way. Griffin started working in the Co-op’s Produce Department, where her knowledge and experience makes her a valuable asset to that team and the Co-op’s shoppers.

She and Justin also started a Green Soul stand at the Midtown Farmers Market; Griffin tends to see a lot of the same customers all over town—at the market, at the Co-op, and at Soil Born events. Being a part of the local food community in so many ways is “pretty cool,” she says.

They are now leasing the land themselves, and they are working on acquiring their organic certification this spring. Crop plans for 2018 include lettuces, greens, melons, corn, peppers, cucumbers, and more. Since Tyler is now their farming friend, they share ideas and challenges like all seasoned farmers do. As Tyler sees it, this relationship has helped Soil Born “stay true to its commitment to supporting more local farms in our foodshed.”

Soil Born offered guidance and tools, and since the infrastructure was established at Hurley, a lot of the startup costs that most new farms face were eliminated. Now Justin is farming full time at Green Soul, and Griffin spends as much time farming as she can.

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“Healthy Soil = Healthy Food = Healthy People” -J.I. Rodale, 1942

Underground Heroes of regenerative Ag “Regenerative” agriculture is a phrase that is getting a lot of buzz lately. The Rodale Institute and Organic Consumers Association are two groups that are championing it. We’ve been thinking about what that term means and asking some of our growers what it means to them. Judith Redmond from Full Belly Farm helped us dig in to the roots of regeneration. My story about regeneration sheds a hopeful light on a problem that appears to be intractable in California and in every state where agriculture is important. But organic farmers and some scientists are thinking about this problem in a way that could turn it around, and this exciting way of thinking has a tiny army of soil fungi and bacteria as its heroes. The old guard claims that nitrogen fertilizers are necessary for crop productivity in our hungry world. Unfortunately, when farmers apply nitrogen fertilizers to crops in California, about 51% of the nitrogen is leached into

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groundwater; 10% is volatilized into the atmosphere as potent greenhouse gas and air pollutants, and 5% runs off into streams or lakes. There are dangerous levels of nitrates in drinking water in hundreds of California communities – everywhere that there is intensive agriculture. What has been lost in the discussion is the fact that there are many ways to provide nutrients to crops. The majority of farmers are applying simple sources of a few major nutrients that dissolve and move through the soil in water. It’s a lot like feeding your kids sugar for breakfast, lunch and dinner! But on some organic farms, the nutrients are not provided that way, and it turns out that this may make a very big difference. Several summers ago, a research project was completed on organic tomato farms in Yolo County. What the researchers found was that on organic farms, where compost, cover crops, and less water soluble forms of fertilizer are used, the tomato yields were high, but the nitrogen was tied up in forms that were not water soluble, so nitrogen loss to leaching and volatilization was minimized.

SACRAMENTO NATURAL FOODS CO-OP

Most conventional crop advisors would have tested these soils and said that they needed more nitrogen, but the research showed that because of the armies of soil bacteria and fungi hard at work, the nitrogen was turning over efficiently and getting taken up by the tomato roots rapidly. The secret was that enzymes from the microbes and plant-roots were able to coordinate the release of plant-available nitrogen when the plants most needed it. You could anthropomorphize the situation and say that the microbes and the roots were using these enzymes to “talk” to each other, a miraculous demonstration of eons of evolution between plants, soils and microbes. At Full Belly Farm, we appreciate the way that members and staff of the Sacramento Natural Foods Co-op support our efforts to live up to the best that the Certified Organic label stands for. With your help we try to meet ongoing environmental challenges in a way that is regenerative to the soil, air and water that this planet depends on. ~Judith Redmond, Full Belly Farm


Whether you are looking for a wine (or vermouth) that creates social change or a crowd pleaser at your next social gathering the Co-op has you covered! FOLK MACHINE DRY MUSCAT

This 100% Dry Muscat from Muscat Canelli. The floral aromatics will fill a room. However the taste is more subtle and the wine is very dry with good acidity. There is also just a touch of that cidery/beer funk to make it

interesting. A really fun wine at the table or on its own. This wine is a great way to start a spring evening with fruit and cheese, but can also pair nicely with roasted chicken and spring pastas. ST INNOCENT PINOT BLANC

This wine has pure and precise flavors of white stone fruit, allspice and an underlying orange/Meyer lemon freshness. Soft and supple on the finish. Especially good with fish tartare, ceviche, oysters, and diver scallops.

IMBUE VERMOUTH

SAVARY CHABLIS

This early evening quaff was designed to be poured on some rocks and sipped. The bittersweet is a wide array of well-balanced parts with the pleasing sweetness and stark bitterness that every good vermouth has at its core. You may also enjoy with a splash of seltzer water or add to your favorite cocktail! UPHOLD ROSÉ

Uphold Rosé for the Women is a bright, refreshing wine with notes of red fruits. 100% of the net profits from this wine will be donated towards women’s rights.

A bouquet of wet stones with hints of lemon and the irresistible chalky minerality of Kimmeridgian soil (which is a soil type consisting of marl and limestone). This is Chablis in its freshest, most unadulterated form. DOMAINE DE LA DAMASE GRENACHE VDP

Domaine de la Damase is a small, organically farmed winery in Violès, France. The Domaine de la Damase Grenache VDP is a simple straight forward, fruit forward wine. Perfect accompaniment to grilled vegetables or any well spiced dish.

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Hemp Harnessing the Power of

CV Sciences and PlusCBD Supplements

H

ere at the Sacramento Natural Foods Co-op, we decided to carry CBD primarily in response to extremely high customer demand due to how significantly CBD is helping so many people. What differentiates the CBD products that we sell as opposed to “medicinal marijuana” is that they are sourced naturally from “industrial” hemp (containing no more than 0.3% THC as defined by the Federal Agricultural Act of 2014).

The Company Behind Our Products

CBD is so popular that there are new producers coming out of the woodwork daily. The Co-op chose to start with PlusCBD because it has a history of being a vendor partner of the National Co+op Grocers Association (of which Sacramento Natural Foods Co-op is a member), and operates within the law. As such, they are one of few CBD manufacturers who have not been sent a warning letter by the FDA.

The company’s attention to quality, safety, and efficacy has made PlusCBD Oil a top-selling brand in the natural product industry. All PlusCBD Oil products are backed by a formal safety review, a growing body of case reports, and physician’s recommendations.

What Is CBD? In order to understand what Cannabidiol (CBD) is, one must first be familiar with the Endocannabinoid System (ECS), a biological system composed primarily of endocannabinoids (produced naturally by our bodies) and their receptor sites. While the ECS is involved in regulating a variety of physiological and cognitive processes, the goal is always the same: homeostasis, maintaining a stable, balanced internal environment despite reactions to fluctuations in the external environment. In cases where nutritional deficiencies or other issues are taxing one’s ECS, it may be helpful to supplement with CBD, a non-psychoactive constituent that can be found in cannabis and/or agricultural hemp and may help to increase the concentration of cannabinoids in the body, leading to a more efficient and effective ECS

Ways to Use CBD PlusCBD supplements are available in spray, drops, capsules and softgels. Topical support is available from Canna Joint Relief. You’ll find them in the case at the Co-op Wellness Counter.

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SACRAMENTO NATURAL FOODS CO-OP

CV Sciences, Inc. is the company behind most of the CBD oil products that the Co-op sells, a company dedicated to realizing the full potential of hemp. “Through innovative and responsible application of science, we will enhance the prosperity and well-being of our employees, communities, and customers. We are committed to pioneering the CBD evolution as the world’s leading producer of quality hemp-derived CBD products.”

Research Efforts, Dedicated to Pioneering the Future of Hemp CV Sciences is dedicated to education, never exceeding the scientific data. CV Sciences has invested in various hemp research projects at reputable academic universities over the last four years, and the company continues to invest in the future of young agricultural leaders through its sponsorship of the Kentucky FFA Foundation. PlusCBD Oil products are also currently being used in human clinical trials, with two published case studies in the medical literature today.

Learn More!

Pioneering the Future of Hemp Thursday, May 24, 6:30-8 pm Join Stuart Tomc of CV Sciences for an introduction to and exploration of CBD—its history and its potential benefits. Mr. Tomc is a recognized authority on dietary supplements, with twenty five years of experience in the nutritional health industry. More details on page 23.


Start Your

ZERO

WASTE Journey

Your shopping cart is a

Vehicle

for

Change

in a set of glass jars for bulk pantry items and bottles for water. Then they reduced their purchases of items packaged in plastic.

A zero waste lifestyle can be a struggle, but setting up systems has made it easier. For example, when the jar of popcorn is empty, it goes into the basket for the next trip to the Co-op. Labelling the jars really helps! (They really learned to label after grandma came to visit and accidentally used salt instead of sugar to make cookies!) Co-op shopper Alisha Lee has been on a zero waste journey since she and her husband took a trip to the Caribbean. As they walked along the beach they came across a cove loaded with trash; it struck them that they had a responsibility to teach their two young children that their choices have an impact on the environment. They didn’t want to trash it. When they got home, they committed to reducing waste. First they invested

Alisha admitted that zero waste is a journey, not a destination. They still buy some products in plastic—bread, hummus, tortillas, crackers and lunch meat, but they recycle, reuse and compost as much as they can. Alisha said the easiest thing about starting her zero waste journey is the fact that the Co-op has so many options to support this choice!

Reuse

When You’re

Shopping Cloth Produce Bags for salad greens, green beans and mushrooms Ball jars and Swing Top Bottles for bulk items like popcorn, spices, olive oil and freshly ground nut butters Plastic Squeeze Bottles for shampoo, soap and laundry detergent

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The Co-op has an amazing selection of fresh local eggs, sold by the each, by the sixpack and by the dozen. All Co-op eggs are from hens raised in cage-free environments without antibiotics or growth hormones. BYO CARTONS FOR BULK EGGS

What's

“Flavor is indicative of the other attributes that make our eggs worth their price: healthfulness, quality, and freshness.”

The Co-op’s bulk eggs from Vega Farms are great because you can buy however many you need. Bring your own carton if you can; due to Health Department rules, the Co-op is unable to supply recycled cartons. Cardboard and reusable plastic containers are available for purchase.

- Chris Hay, Say Hay Farms

THE DIFFERENCE BETWEEN WHITE AND BROWN EGGS This is one of the most common questions we get here at the Co-op. It’s just the breed of hen that laid it. There’s no known nutritional difference; it’s what’s on the inside that really counts!

Local Matters!

These vendors go above and beyond to raise happy hens for healthy eggs! All are within 100 miles of the Co-op, so eggs are delivered while they’re at their freshest.

SAY HAY FARMS Esparto, CA 39 miles from the Co-op Chris Hay of Say Hay Farms loves his chickens. “Our hens are part of our farm family, not just a product that requires inputs. As an integrated farm, we exist in a mutually beneficial relationship.” The chicks hatch at Vega Farms, and within hours they are at Say Hay, being hand fed a blend of probiotics and herbs. Because the chicks are bred locally, they are well suited to our climate.

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BURROUGHS FAMILY FARMS Denair, CA 90 miles from the Co-op Among the creeping wild rye and purple owl’s clover, Heri and Benina Montes’ flock of hens peck and forage for food. At night the hens roost in the mobile hen houses. The flock consists of Rhode Island Reds, Red Star and Brown Layers; when not hunting bugs in open pastures, they are fed a diet of organic soy, organic corn and organic wheat.

LOCAL YOLK

VEGA FARMS

Pilot Hill, CA 30 miles from the Co-op

Davis, CA 17 miles from the Co-op

On land that has been farmed since the late 1800s, husband and wife farmers David and Belinda Gutierrez run Local Yolk. Their flock is raised on open pastures foraging on grasses, seeds and bugs during the day. The “ladies” are also given a soy and corn free supplemental feed. Local Yolk is Animal Welfare Approved, which only certifies farms that raise their animals to the the highest environmental and animal welfare standards.

Vega Farms has been in business since 1989. In addition to eggs, the farm breeds chickens and sells baby chicks to farms like Say Hay. Their five different chicken breeds supply the Co-op’s bulk eggs, guaranteed to be at the market within 36 hours of being laid. These hens have plenty of access to the outdoors and are fed a mixture of corn and soy.


Schedule SPRING 2018


Cooking Classes

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 sac.coop

BY PHONE

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

QUESTIONS ABOUT OUR CLASSES

Welcome!

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

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. Our teambuilding cooking classes offer a hands-on and co-operative experience for your office, clients or group of friends.

CHILDREN IN CLASS

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

We offer cooking classes designed especially for young people. 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; 7 days notice for Kids & Teens camp. 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.

CO-OP MEMBERS 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 Members and Co-op Community Discount recipients. Learn more at sac.coop.

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, and additional glasses are available for purchase.

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 recipe will be served at the end of class.

Seasonal Dinner These Prix Fixe dinners include tax and gratuity. Wine pairings may also be included, as noted.

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 • Simply Organic/Frontier Co-op Smart Chicken • Sola Bee • Veritable Vegetable • Woodstock Foods

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Cooking Classes Cooking with Turmeric Monday, April 2 6-8:30 pm • $55, $45* Turmeric, an eastern spice, has become well known as a powerful antiinflammatory here in the West. Learn how to use turmeric in your cooking in order to gain the benefits of this powerful root. We will make golden milk; a turmeric and ginger salad; kitchari - a one pot dish with protein, carbs and vegetables; lemony quinoa with peanuts and carrots, and a cabbage curry salad. Shankari Easwaran

A Taste of the Co-op Cooking School Tuesday, April 3 6:30-7:30 pm • $10 Join us for a mini cooking class and get a taste of what our Cooking School has to offer. Chef Lucia will offer tips for great knife skills, share some favorite ingredients and prepare a delicious spring recipe. Special deals on Co-op classes! Pre-registration is required. Lucia Oliverio

French Croissants Saturday, April 7 1-4 pm • $85, $75

Jill will demonstrate making croissant dough with tips and techniques. Students will gain handson experience rolling, folding and shaping dough while making croissants to take home and bake—plain and chocolate filled. After shaping croissants, we will enjoy flaky plain croissants with jam. Jill Simmons

Vegan Curries

Fearless Fish

Tuesday, April 10 6-8:30 pm • $59, $50* Sweet and spicy, creamy and crunchy—curries are an explosion of flavors and textures. We’ll create vegan curries and accompanying dishes: Spinach tofu curry; potato eggplant curry; green jackfruit curry; cabbage dal, and cumin rice. Shankari Easwaran

Thursday, April 19 6-8:30 pm • $65, $55 Many home cooks are intimidated by seafood. Mayumi will help to banish your fears in this class, as you learn to choose the freshest seafood and masterfully prepare it by frying, poaching and braising. We’ll make Baja fish tacos with cabbage slaw and pico de gallo; filet of sole with beurre blanc sauce; poached salmon with dill hollandaise sauce, and braised cod with roma tomatoes and basil. Mayumi Tavalero

Grilled Cheese Celebration

DE

MO

Thursday, April 12 6:30-8 pm • $29, $25* Celebrate National Grilled Cheese Day with our grilled cheese and beer pairing class. We’re pairing the Co-op’s very own grilled cheese gourmand with our cheesemonger to learn how to select cheeses and fillings for mouthwatering sandwiches. We’ll also discuss tips for pairing our sandwiches with beers and ciders and taste the delicious results! Angie Venrick-Mardon and Sara Crocker

In the Kitchen with Rick Mahan

DE

MO

Tuesday, April 17 6-8:30 pm • $75, $65* Local Chef Rick Mahan has always embraced cooking with seasonal, local and organic ingredients. He was also one of the pioneers in the Green Restaurants Alliance Sacramento. Join this acclaimed chef and owner of The Waterboy and OneSpeed restaurants as he demonstrates recipes for a French-style dinner party that you’ll be able to replicate at home. Enjoy samples of gougère; a frisée salad with bacon and poached egg; French onion soup "gratinée," and beef bourguignonne. Rick Mahan

The Art and Science of Cheesemaking: Burrata Tuesday, April 24 6-8:30 pm • $55, $45* A specialty of Puglia, Italy, burrata resembles a soft mozzarella with a surprise inside: a creamy, lava-like center that derives its name from burro, Italian for butter. We will develop an understanding of protein elongation and pasta filata cheeses and create delicious burrata, filled with our own stracciatella and cream. Sacha Laurin

Vegan Ramen Workshop Wednesday, April 25 6-9 pm • $55, $45* A steaming bowl of noodles in a rich and savory broth is so comforting; join us and discover how to make your own vegan ramen and soup stock from scratch! Sawako will share the basic techniques and the best ingredients for perfect eggless noodles and miso broth with healthy toppings. She will also offer tips about regional variations from Japan and how to customize your ramen for your own personal ramen house. Sawako Ama

Taco Fiesta! Monday, April 30 6-8:30 pm • $55, $45* It's time to party! Learn the secret to making fresh, healthy, and delicious tacos in this festive handson class. We will make corn tortillas from scratch; lime and cumin chicken; Mayan guacamole, and smoky drunken beans. Go home with all the skills you need to create your own festive Cinco de Mayo party. Meadow Linn

IN THE

KITCHEN With Rick Mahan acclaimed chef and owner of the waterboy and onespeed Restaurants

T U E S D AY

APRIL 17 6-8:30pm

CLASS SCHEDULE SPRING 2018 • REGISTER AT SAC.COOP

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Cooking Classes Elegant Spring Salads

Veggie Burger Bash Monday, May 14 6-8:30 pm • $55, $45* If you’re trying to cut down on meat, that doesn’t mean you have to give up one of life’s classic pleasures! Learn how to make delicious vegan burgers using fresh and healthy ingredients: chipotle spiced black bean burger; Thai inspired chickpea burger; portobello mushroom burger, and an Indian vegetable cutlet burger. Shankari Easwaran

Tuesday, May 1 6-8:30 pm • $55, $45* Salads are a great way to get creative—layering flavors and textures while packing in nutrients. Combine the flavors of spring, learn new techniques and creative plating tips. Our menu includes: frisée salad with croutons, bacon and pickled mustard seed; shaved asparagus salad with peas, mint and feta; spicy eggplant arugula salad with lemon, cumin and red onion; baby beet and crispy kale salad with Parmesan and pepita lemon vinaigrette. Ame Harrington

Essence of Spring: The Incredible Egg Wednesday, May 3 6:30-8:30 pm • $59, $50* Throughout history eggs have been a symbol of rebirth and renewal. Learn about the egg’s significance, taste organic, pastured eggs, and practice essential techniques. We’ll make these fresh and tasty recipes: egg salad tartine; hearty avgolemono soup, and leafy green bird nests with pesto. Meadow Linn

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The Art and Science of Cheesemaking: Cashew Brie

DE

MO

Tuesday, May 15 6-8:30 pm • $65, $55* More and more people are turning to a vegan diet. While dairy cheese is often claimed to be one of the hardest foods to give up, there are ever increasing choices of non-dairy cheeses. You can even make your own at home; by culturing cashews you can create a creamy, delicious and healthy rinded brie in just a week! You’ll make and take home a small wheel for aging. Sacha Laurin

CLASS SCHEDULE SPRING 2018 • REGISTER AT SAC.COOP

Farm FFORK Fa arm ar rm TO TO

with with

Patrick Mulvaney

One of Sacramento’s treasured culinary icons prepares a menu inspired by the season’s finest ingredients.

TUES.

29

MAY

6:30 - 8:30 PM

Fermentation Basics

DE

Calzone Workshop

DE

Farm to Fork with Patrick Mulvaney

MO Saturday, May 19 10 am-12:30 pm • $49, $40* Cultures from around the world celebrate fermented foods for their health benefits and unique flavors. Learn techniques for lactic fermented pickled veggies: red cabbage, carrot and beet sauerkraut; radish umesu pickles; kimchi; garlic tamari pickles, and curried cauliflower pickles. Marga den Hoed

Vegan Comfort Food Essentials Tuesday, May 22 6:30-8:30 pm • $55, $49 Join Chef Marina and expand your go-to vegan comfort foods, great for a weeknight pick-me-up or for entertaining. Learn helpful techniques, how to build flavors and ways to adapt to different dietary needs. Menu: fauxcarbonara with creamy cauliflower alfredo and tempeh bacon; baked spinach artichoke dip, and shepherd’s pie. Marina Kercher

MO

Saturday, May 26 11 am-1:30 pm • $55, $45* Learn to create your own tasty calzones filled with cheese, meats and vegetables. Lucia will lead us first in preparing the dough from scratch, then we’ll make and bake fresh calzones with pesto, mozzarella, Italian sausage, and roasted peppers to share. Lucia Oliverio

Tuesday, May 29 6:30-8:30 pm • $85, $75* Patrick Mulvaney is back to dazzle us with a celebration of the agricultural bounty that surrounds us! Our meal is inspired by our region’s farmers, vintners and ranchers and highlights the season’s finest ingredients. Spend the evening with one of Sacramento’s most treasured culinary icons; he'll share stories and cooking tips as we enjoy dinner. Patrick Mulvaney


Cooking Classes Italian Date Night

Fresh Summer Pies

Asian Summer Salads

Intro to Keto Cooking

Friday, June 1 • 6-8:30 pm $120, $110* per couple The sun is up late, the nights are warm and nothing says romance like an Italian dinner for two. Bring a date, or a friend, for a night of hands-on fun. Each couple will learn to make artichoke filled ravioli; lemon cream sauce; a crisp green salad, and zabaglione with summer fruit for dessert. Then we will all enjoy our dinner together. Lucia Oliverio

Thursday, June 7 6-9 pm • $75, $65 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 size, mixed berry pie. Mayumi Tavalero

Wednesday, June 13 DE MO 6-8:30 pm • $55, $45* Salad can be a quick, healthy and delicious main dish for the heat of summer. Sawako will show how to whip up some key Asian dressings and share her recipes for avocado kale radish salad with sesame goddess dressing; Japanese summer udon salad with vegan ponzu dressing, and Asian chicken salad with temple soy sauce dressing. Sawako Ama

Monday, June 25 DE 6:30-8:30 pm • $55, $45 MO The Ketogenic Diet is high-fat, moderate protein, and very low-carb, and many are finding it beneficial to fat loss and health. Good fats from pastured animals, coconut oil, olive oil and avocado oil will be featured in our menu: poached eggs in tomatotomatillo sauce with queso fresco and cilantro; sausage and mozzarella stuffed zucchini boats; chicken stir-fry with seasonal vegetables and cauliflower rice, and no-bake chocolate almond bars. Whether you are serious about this kind of diet or simply keto curious, join us! Mayumi Tavalero

Canning Basics: Strawberries! Saturday, June 2 11 am-1:30 pm • $55, $45* Imagine stocking your pantry with goodies you made yourself to enjoy all year! Janet shares the basics of canning for food preservation in this interactive class. She’ll discuss the techniques, the tools and give you the know-how you need to get started. You’ll learn the whole process from sterilization to filling your jars. Janet will make strawberry pie filling; strawberry syrup, and you will make and take home strawberry jam. Janet McDonald

All About Curries Monday, June 4 6-8:30 pm • $59, $50* Sweet and spicy, creamy and crunchy—curries are an explosion of flavors and textures. Learn to use freshly ground spices and make your own curry sauces from fresh ingredients to create a variety of exotic curry dishes: slow roasted curry chicken; Kerala coconut shrimp curry; chicken kheema-a minced chicken curry dish; pineapple curry, and cooling raita. Shankari Easwaran

Empanada Workshop Saturday, June 9 11 am-2 pm • $65, $55* Empanadas are a tantalizing Spanish specialty; essentially a turnover made with a flaky pastry crust and a sweet or savory filling. In this class we will prepare chicken, carrot and potato empanadas served with a four herb chimichurri sauce, and a sweet pineapple and dried cherry version. Students will gain skills in making pastry dough, rolling, filling and shaping empanadas. At the end of class, we will enjoy them with a glass of vino tinto. Jill Simmons

Homemade Sausage Workshop Monday, June 11 6:30-8:30 pm • $69, $60* Learn the basic sausage making techniques in this hands-on interactive workshop. We will discuss fundamentals that will make your sausage a success every time. Mike will explain how the lean and fatty parts of pork are not created equal, but they each have specific uses for creating superior products. Participants will cut and grind meat and combine spices for German Bratwurst; sweet Italian, and chicken pesto Asiago sausage. Mike Mitchell

The Art of Tempeh

DE

MO

Thursday, June 14 6:30-8:30 pm • $49, $40 Tempeh is a traditional Indonesian food that has been adopted into many cuisines. It is a great source of protein, especially for those eating a plant based diet. It is great as a salad topping, in soups, and its amazing in tacos! Marga will show you how to ferment your own tempeh and how to use it in sweet and sour tempeh triangles, and Baja ground-tempeh tacos. Marga den Hoed

Tuscan Summer

DE

MO

Thursday, June 28 6:30-8:30 pm • $55, $45* Nothing says summer more than a savory Italian meal, a glass of wine and a warm sunset. Join Lucia as she teaches you fresh Italian recipes to enjoy all summer long: stuffed eggplant with prosciutto and provolone; spaghetti viareggio style; green beans and tomatoes, and Tuscan wine grape pie. Lucia Oliverio

CLASS SCHEDULE SPRING 2018 • REGISTER AT SAC.COOP

21


2018

Kinder

COOKS & BOOKS

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, Monday - Friday 9am - 1pm. Limited to 24 students • ages 10-15• $350, $300 Co-op Members Fee is nonrefundable and classes are nontransferable with less than 7 days notice.

SESSION

2 JULY 9 TO JULY 13

SESSION

3 JULY 23 TO JULY 27

SESSION

4 AUG. 6 TO AUG. 10

Story time meets snack time as we read a fun and fantastical Dragon story and make homemade salsa with whole grain chips. With guest reader, Nate Halsan, from the Sacramento Public Library

Ages 4-6

JUNE 18 TO JUNE 22

SESSION

Dragons Love Tacos

Friday, April 20 2-3 pm • $15, $10*

Peas and Carrots! Sprouting

Register WWW.SAC.COOP OR CALL 916.868.6399

Ages 6-9

In this class, we work together in the kitchen to make real food with a healthy helping of fun! Cheesy Peasy Pockets; Green Pea Hummus; Carrot Cupcakes with Honey Frosting.

Monday, April 23 4-6 pm • $45, $35*

Wellness and Community Total Self-Care Workshop

Homemade Kombucha

Wellness Wednesday with Fitsom Studios

Earth Friendly DIY Body Care

Wednesday, April 4 6-8:30 pm • $35, $30* Join Fitsom Studios in this participatory class and learn to use self myofascial release (SMR) and proper breathing mechanics to move more efficiently, while providing pain relief and release knots and tension. We'll then discuss how to take care of your body from the inside out with some healthy snacks: mini cucumber deli sandos; whole grain pita chips with hummus; and ooey gooey chocolate. George Martinez, CMT; Debra Panattoni, CMT; and Natalie Wallace, Nutritionist of Fitsom Studios

Wednesday, April 11 6-8:30 pm • $45, $35* Join our fermentation specialist Sacha Laurin to discover the healing power of kombucha. You will learn all about crafting this sparkling, detoxifying fermented tea that is loaded with active enzymes, viable probiotics, amino acids, antioxidants and polyphenols. You will leave class with your own mother culture and a customized brew to start your first batch of many! Sacha Laurin

Wednesday, April 18, 9-11 am • Free Come learn how to keep your body moving pain free using simple self care practices to leave you feeling loose, mobile, and happy. We will also prepare an anti-inflammatory snack to keep you energized while releasing tight and stiff muscles. This class is designed for seniors but open to everyone.

Wednesday, April 18 6-8:30 pm • $45, $35* By using just a few common ingredients and everyday kitchen tools, you can make your own body care products that are safe for you and the environment. Learn the art and science behind these natural products as well as a crash course on essential oils. We will make toothpaste, shave gel, shampoo, face wash and baby powder. Class includes recipes and samples of each product. Lucia Oliverio

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CLASS SCHEDULE SPRING 2018 • REGISTER AT SAC.COOP


Wellness and Community Get A Better Night's Sleep

An Evening with

Melina Sempill Watts Kick off your Earth Day celebration by looking at history from a California Live Oak’s point of view. Melina Sempill Watts will read from her novel and sign copies of the book. Refreshments will be served.

Tree: An Evening with Melina Sempill Watts

Healthy Eating on a Budget

Friday, April 20 6:30 pm • Free Kick off your Earth Day celebration by looking at history from a California Live Oak’s point of view. This debut novel explores complex issues of mortality, relationships and ecology in a tale that blends environmentalism with magical realism.

Wednesday, May 16 10 am-noon • $10, $5* Join us for a cooking demonstration featuring a nutritious low-cost recipe and learn about ways to save at the Co-op to stretch your budget! Students will walk away with shopping tips, menu planning tools, a produce storage guide and delicious low cost recipes! Dana Andrak of the Co-op Community Kitchen

Homemade with Jolie: Skin Care Gifts Wednesday, May 2 6-8:30 pm • $45, $35* Learn how to make spa quality body care products using natural ingredients that will make great gifts for Mother’s Day. In this hands-on workshop, we’ll create a basic moisturizing face cream; a rich body butter; a fizzy bath bomb, and a facial serum. Students will take home what they make in class and have a framework for creating more gifts at home. Jolie Laudicina

Autoimmunity: The Five Top Triggers Monday, May 21 6:30-8 pm • $15, $10* Autoimmune conditions are challenging, and the steps to health can be frustrating. By looking at the body from a functional medicine perspective and investigating the root causes, you'll learn how to begin to heal your immune system. We will discuss strategies to help balance the body and talk about conditions like Hashimoto's, lupus, Crohn's disease, and rheumatoid arthritis. Antonella Aguilera-Ruiz, ND

F R I DAY

APRIL

20 6:30 PM • FREE

Wim Hof Breathing Wednesday, May 23 6:30-8 pm • $15, $10 Learn about the immense power of your breath! Join us for a background and history of Wim Hof, the "iceman" and his methods. You will be guided through the Wim Hof breathing technique and discuss its benefits, such as boosted energy levels, lowered stress and improved sleep. Katelyn O'Neil, Fitsom

Pioneering the Future of Hemp Thursday, May 24, 6:30-8 pm • $15, $10* Join us for an introduction to and exploration of CBD—its history and its potential health benefits. Learn the difference between hemp-derived CBD and cannabisderived CBD. Mr. Tomc is a recognized authority on dietary supplements, with twenty five years of experience in the nutritional health industry. Stuart Tomc, CV Sciences

Wednesday, May 30 6:30-8 pm • $15, $10* If you’re having trouble sleeping through the night you’re not alone. Environmental and societal changes have disrupted our normal cycles and sleep patterns, but this class will give you the information you need to get back to sleeping the way you should. You'll learn the latest research and technology in the study of sleep, and which proven (drug-free) techniques, practices, supplements and foods will give you satisfying rest night after night. Damon West

Foot Reflexology for Headaches Wednesday, June 6 6:30-8:30 pm • $35, $25* If you suffer from headaches, you are not alone. Avoid unwanted side effects from prescription drugs by learning to alleviate them naturally and effectively through foot reflexology, a safe approach to pain relief. Licensed acupuncturists teach simple hands-on techniques. Go home with tools to aid your practice! Bring a mat to sit on and clean white socks to write on. Tian Li. Wu and Rebekah Lake of Tian Chao Herbs & Acupuncture and Shine Wellness Inc.

CLASS SCHEDULE SPRING 2018 • REGISTER AT SAC.COOP

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Farm Classes

Succulent Terrarium Workshop Tuesday, April 10 6-8 pm • $25 (plus a $45 materials fee, payable to the instructor in class) Learn about the tiny world of terrariums and design your own sweet garden of wonder in a beautiful hanging glass globe. Create a sustainable healthy little ecosystem with succulents, moss, pebbles and miniature embellishments. There will be a demonstration and handson help. You will take home one finished glass globe gleaming with succulents and treasures. Pamela Marentis, The Succulent Marketplace

Preparing a Summer Garden Saturday, April 21 1-4 pm • $25 Plan your garden space for optimal production and enjoyment 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. Kellan MacKay, Soil Born Farms

Introduction to Permaculture and Forest Garden Design Saturday, April 28 1-4 pm • $25 Permaculture uses nature's design to grow food, fuel, fiber and medicine for our needs while also enhancing the land at the same time. You will get a crash course on how and why permaculture works, and then learn how to establish a food forest garden that is the best physical manifestation of nature. This class is lecture and hands-on. Matthew Trumm, Treetop Permaculture

Garden to Vase: Growing Cut Flowers Tuesday, May 1 5:30-8:30 pm • $25 Grow beautiful flowers without tilling the soil! We will talk about how to grow no-till flowering perennials and annuals that do well in our climate throughout the seasons. Students will learn the best flowers for cutting as well as the basics of harvesting and arranging. Katie Koch, Flower Mama

Introduction to Urban Backyard Beekeeping

Menopause: A New Life Cycle for Women

Saturday, May 26 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

Saturday, June 16 1-4 pm • $25 Menopause is the gateway to a major life cycle for women. There are physical, emotional and psychological changes that women experience. Most people talk about hot flashes and memory lapses, but there are so many more aspects of this transition. We will talk about how this is a time of great change in a woman’s life, and the foods, herbs and oils that can help her traverse this journey through the wilderness to the new self. Candis Cantin, Integrative Herbalist

Staying Healthy with the Seasons Thursday, May 31 6-8 pm • $20 According to Traditional Chinese Medicine, one of the best ways to maintain good health is to balance your body with the outside world. Nature's cycles affect not only the external climate, but also our internal health and wellbeing. This lecture will feature seasonal approaches to nutrition, disease prevention, and mind-and-body fitness. Tian Wu, Tian Chao Herbs & Acupuncture

All classes are held at Soil Born Farms American River Ranch 2140 Chase Dr. in Rancho Cordova. Register at sac.coop For a complete schedule of classes, activities, events and volunteer opportunities at Soil Born Farms visit soilborn.org. Soil Born Farms is a 501(c)3 and proceeds benefit the education program.

Family Herbalist Course Beginners Program w i t h R e v. C a n d i s C a n t i n , I n t e g r at i v e H e r b a l i s t

S e co n d S at u r d ays , 1 0 a m – 4 : 3 0 p m April 14 • May 12 • June 9 • July 14 • August 11 • September 8 To register, visit www.soilborn.org or call (916) 363-9685

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CLASS SCHEDULE SPRING 2018 • REGISTER AT SAC.COOP


Soil Born Farms

on the horizon

spring ’18

connecting food, health & the environment

Summer Day Camp at the Farm

Sign up your kids for an enriching week at the American River Ranch. 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, experience the magic this land has to offer and have tons of fun. Space is limited. Dates & details at soilborn.org.

Farm Camp Sessions for campers entering 1st – 12th grade Hands on experiences at the American River Ranch. Now with an overnight option.

Cook’s Camp Sessions for campers entering 4th – 12th grade Youth will have the opportunity to learn life skills for cooking with farm fresh, seasonal food and meet new friends.

Nature Camp Sessions for campers entering 1st – 6th grade Youth will spend the week exploring the American River Ranch and the American River Parkway. Now with an overnight option.

Fairyland Camp Sessions for campers entering 1st– 3rd grade Discover the wonders of our enchanted land.

Little Sprouts Sessions for campers pre-k and entering kindergarten This is a sensory and exploratory adventure for your little sprout.

photo credit: Alyssa Kassner

Young naturalists engaging all of their senses at Summer Day Camp.

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.

soilborn.org “It is spring again. The earth is like a child that knows poems by heart.” —Rainer Maria Rilke

Save the Date!

We’ve got something for everyone at Soil Born Farms. To view a complete schedule of spring activities or register for a walk, class or a course visit soilborn.org. American River Herb Walk Saturday, April 7 • 10:30 am-12:30 pm Family Herbalist Course Beginners Program Second Saturdays, 10 am-4:30 pm April 14 • May 12 • June 9 July 14 • August 11 • September 8 Cooking Out of the CSA Box Thursdays, April 19 & June 14 • 6-7 pm Beekeeping I Saturday, April 28 • 8 am-2:30 pm Beekeeping II Saturday, August 18 • 8 am-noon Garden to Pantry: Pickling Vegetables Thursday, May 3 • 6-8:30 pm

Homegrown Herbalism Course

Wednesdays, April 11, 18, 25 and May 2, 5:30-8 pm 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 for use throughout the year, and the specific applications for several medicinal plants. This is primarily a hands-on, outdoor class, with lecture woven in. Instructor: Daylin Wade, M.S. in Therapeutic Herbalism & Community Education.

Herbal First Aid Saturday, May 26 • 9 am-noon

Activities will include: • Weekly hands-on herb gardening • Harvest and storage of medicinal plants • Herbal medicine-making: teas, tinctures, oils, salves, foods, and more • Planning the home medicine-chestremedies to have on hand throughout the year

Become a CSA Member

Bird Walks with Cliff Hawley

The Art of Herbal Medicine Making I Thursday, May 24 • 5:30-8:30 pm The Art of Herbal Medicine Making II Thursday, June 7 • 5:30-8:30 pm

Spring/Summer shares are available Call 916-363-9685 ext. 1006

A Day on the Farm Sunday, May 20 A Family Favorite!

Start your morning off with a pleasant walk around American River Ranch. This walk is ideal for beginner to intermediate birdwatchers. $8 Proceeds support the American River Ranch restoration project. Saturdays, April 7 & 28 • 9 am-11 am May 12 & June 9 • 8-10 am

THE FORK MAGAZINE SPRING 2018

25


SAC EARTH DAY

ALL AGES EVENT FREE ADMISSION

“WHAT’S THE BUZZ?” WHEN

April 22nd, 2018 11am - 4pm WHERE

Southside Park 700 T Street, Sacramento CA

SPONSORS Andy Sawyer & Carol Bingham Sacramento Metropolitan Air Quality Management District (SMAQMD) Mutual Housing California Rob and Maureen Burness

FEATURING • Live Music • Kids’ Area • Plant-Based Cuisine • Environmental Education • Sustainable Products • Nonprofits • Local Artists •

Sacramento Area Bicycle Advocates (SABA)

Electric Vehicles

Sacramento Valley Chapter of the California Native Plant Society

BENEFITING

...and Many More

Environmental Council of Sacramento (ECOS)

WWW.ECOSACRAMENTO.NET 26


Spring

Farm

ROUND-THE-CLOCK

essentials

Events

Strawberry U-Pick at Terra Firma Farm Sat

may

12

11am to 1pm 5356 Silveyville Rd Dixon, CA 95620

$15/person includes a bucket's worth of berries.

Bring your family and friends to the farm! Celebrate the season and spend a morning in the strawberry field picking sweet organic strawberries just half an hour from Downtown Sacramento. A fun event for children and adults alike! Questions? Contact Alicia: csa@terrafirmafarm.com | 530-795-2473

A daily regimen for healthy, beautiful skin PERFECT C™ each morning to help combat environmental damage REMARKABLE RETINAL™ to aid in nightly rejuvenation Learn more at mychelle.com

strawberryupick.brownpapertickets.com

Hats & High Tea at Good Humus Produce Sat may

12

2pm to 5pm 12255 County Rd. 84A Capay, CA 95607

$65/person

Don your favorite hat for Mother’s Day high tea in the beautiful garden. Fine tea will be brewed and delicate afternoon lunch shall be enjoyed. Questions? Contact Alison at thegardenatgoodhumus@gmail.com

goodhumus.com

Capay Valley Garden Tour SUN may

13

10Am to 5pm

$10/adults free for kids 12 and under

About an hour’s drive from Downtown Sacramento, you can visit the breathtaking gardens of the Capay Valley! Delight in the spring flowers, talk to the gardeners and learn the secrets of their success. Gardens will be open all along the Valley throughout the day, and lunch is available at the Guinda Grange Hall. Don’t forget to stop and do some wine tasting too! thecapayvalleygardentour.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 916 732-3143 ads@sac.com

THE FORK MAGAZINE SPRING 2018

27


Boiron allergy medicines relieve common allergy symptoms caused by indoor and outdoor irritants. Sinusalia® temporarily relieves nasal congestion, sinus pain, and headache due to common cold or allergies.* Sabadil® temporarily relieves symptoms of hay fever or other respiratory allergies.* Histaminum hyrdochloricum temporarily relieves allergy symptoms such as hay fever or hives.* Euphrasia officinalis temporarily relieves abundant and irritating eye discharge.*

BoironUSA.com

*These “Uses” have not been evaluated by the Food and Drug Administration.

EXOTIC

PLANTS

Discover the health benefits of indoor plants!

20% off for Co-op customers with this ad!

In-store only. No double discounts. Some exclusions apply.

Retail Store . Interiorscape Design . Full Plant Care Service . Temporary Event Rental

916.922.4769

28

1833 Howe Avenue, Sacramento, CA

SACRAMENTO NATURAL FOODS CO-OP

exoticplantsltd.com


Hike • Trail Run Equestrian Ride Geology

History • Birding Botany Adventure Hikes

15

There is something for everyone during

Hike Sacramento’s largest open space preserve. Come explore the trails on a Saturday or pre-register for a docentguided tour. Calendar and registration at : sacramentovalleyconservancy.org

CREEK WEEK April 6 –14, 2018 Register Online! creekweek.net

SacramentoValleyConservancy

Find out about activities and County-wide creek clean-up

SacConservancy

Saturday, April 14

sacramentovalleyconservancy

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29


Bert H. Brooks, D.V.M.

GET YOUR COMPLIMENTARY

Cache Creek Holistic Veterinary Service for the special patient when traditional medicine just isn’t enough...

AT SACRAMENTO NATURAL FOODS CO-OP!

Your Local Guide to Wellness, Balance, & Transformation:

530 666-7322

holisticvet@hughes.net free email consultations

Holistic & Wellness Practitioners Yoga Studios • Healthy Restaurants

15200 County Road 96B Woodland, CA 95695

Counseling & Guidance • Natural Beauty

By appointment only. El veterinario habla español.

Classes, Events, Mixers • And More!

Also, visit us online at:

Order our book! More than a Theory: A New Medical Paradigm. Energy Medicine of the future, available today!

www.cchvs.com

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2419 K St. Sacramento (916) 447-2453 For group rides, check out citybicycleworks.com

and streaming live at kvmr.org MUSIC OF THE WORLD • VOICE OF THE COMMUNITY

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SACRAMENTO NATURAL FOODS CO-OP


HOURLY FINANCIAL CONSULTING GREEN INVESTING Align your investments with your values.

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THE FORK MAGAZINE SPRING 2018

31


A Day on the Farm Learn, Eat & Celebrate!

Farmstand

Sunday, May 20 10am to 3pm

Plant Sale

American River Ranch

OPENING DAY! Every Saturday 8am–12:30pm, May 26– Nov. 17.

purchase organic vegetables, herbs, flowers, succulents & native plants

2140 Chase Drive, Rancho Cordova Next to Hagan Park.We encourage you to bike or walk to event.

Classes & Workshops Farm Tours & Nature Walks Garden Activities & Games Face Painting & Entertainment Community Education Tables Mind X, Millington Strings, More Fun for Babies & Toddlers Morning Food, Snacks & Lunch

More information:

soilborn.org

Payable at event entrance.

Photos: Regina Miesch, Alyssa Kassner, Joan Cusick


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