The Fork by Sacramento Natural Foods Co-op

WINTER 2019

Schedule WINTER 2019

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

The California Central Valley boasts some of the best citrus fruit in the world.

Photography Nate Grundmann Anneliese Kaufman Nick Conn Cover Art Nate Grundmann JaClare Williams

Ad Manager Austin Cunningham Contributors Dan Arnett Jennifer Cliff Jolie Laudicina Christina O’Hara Kristin Schoenborn Julia Thomas Janet Zeller Board of Directors Hilary Sisson President

Kumquats In Chinese kam kwat means “golden orange.” These little citrus pearls have a sweet, yet slightly bitter skin and a tart flesh. Eat them whole—rind and all!

Citrus

Our region delivers an abundance of versatile and vitamin-rich fruit all winter long!

Meyer Lemons Meyer lemons have a thin, edible rind, and lots of flavorful juice, without the sour and acidic tartness of the Eureka lemon.

Blood Oranges These zesty, sweet, and juicy oranges have been described as having a deep raspberry aftertaste, most likely due to the pigment, anthocyanin, common to other red fruits.

Navel Oranges Named for their belly-button-like feature at the blossom end, navel oranges are the preferred orange for eating out of hand. Their thick rind makes them easy to peel and they are usually seedless.

Satsuma Mandarins This Mandarin variety has a distinctive skin: thin and leathery and dotted with large oil glands. The Satsuma is particularly easy to peel; its flesh is delicate, sweet, and usually seedless.

14 Pixie Tangerines These seedless, juicy tangerines have a pebbly skin that is easy to peel. Their small size (just 1-3 inches in diameter) and sweet flavor make them an easy, vitamin-packed snack on the go.

Pomelos Pomelos are the world’s largest citrus fruits. They are most closely related to grapefruits and have a similar flavor with very little of the grapefruit’s bitterness.

Grapefruits A hybrid fruit of pomelo and orange, grapefruits aid digestion. White grapefruits are best for juicing, while pink and red grapefruits can be eaten like an orange.

Chris Tucker Vice President

CONTENTS

Clementines Clementines are the tiniest of the Mandarins and are almost always seedless. Their flesh is almost candy-like in sweetness, with a unique floral aroma.

Message from the CIC

What’s New?

Community Stories

Citrus Recipes

Nourishing Soups

Super Powders

Joel Erb Board Member

Natural Wines

Charles Fitzpatrick Board Member

Chocolates

Kim Glazzard Board Member

Citrus Guide

Class Schedule

On the Horizon

Steven Maviglio Board Member Delfina Vargas Board Member

THE FORK MAGAZINE WINTER 2019

OPEN DAILY

FOR EVERYONE 6 am - 11pm 2

HOLIDAY HOURS JAN. 1 9am-11pm JAN. 21 6am-11pm FEB. 18 6am-11pm

Connect with us!

Co-op

Member Days Feb

to Mar

Choose your day to save February 23 - March 3; simply let your cashier know that you’d like to apply your Member Days discount, and save 1O% on all your purchases that day. Not a Co-op member? Join today to enjoy your discount!

Weekend January 12-13

Celebrate Winter Wellness

with the Co-op

Save all weekend on supplements and body care!

Everyone saves 10% • Co-op Members save 15%

Kick off the new year with a healthy start

Prizes • Samples • Recipes • Ideas

Free Classes Bring a Yoga Mat

Meditation

Sat. Jan . 12

10 am - 4 pm

Wim Hof Breathing Yoga

upstairs

in the Co-op

Roll & Recovery

Check out the schedule at sac.coop

Exploration

FERMENTATION

AT GOOD HUMUS PRODUCE

Cathy Suematsu shares her fermentation expertise with us at Good Humus Produce.

A farm fresh lunch and lots of fermented snacks are included.

-COURSE

VALENTINE’S D

PORK TENDERLOIN IN A CHERRY PORT SAUCE

ALMOND ROSEMARY COCKTAIL COOKIES CAVIAR DEVILED EGGS

CHOCOLATE TRUFFLE & RASPBERRY CRÈME BRÛLÉE

BEET, CITRUS, KALE & PISTACHIO SALAD

• AY

RE G

THU

Enjoy an elegant ﬁve course dinner with wine pairings hosted by the talented Jill and Walt Simmons

SAT. MARCH 9 10 AM - 3 PM

Elegant FIVE

FEB.

14 • 6 -8:30

T SAC.COOP RA TE IS

THE FORK MAGAZINE WINTER 2019

MESSAGE FROM THE CO-OPERATOR-IN-CHIEF

UNIQUE ADDITIONS

BRINGING THE BEST FOOD EXPERIENCES TO OUR COMMUNITY HAVING AN EXCLUSIVE FOOD OFFERING OF THIS MAGNITUDE IS AN HONOR FOR OUR CO-OP AND A CHANCE FOR OUR LOCAL COMMUNITY TO EXPERIENCE A TRULY REMARKABLE FLAVOR PROFILE..

Hello, Sacramento! Your local community cooperative grocer has been working to add even more excitement and value into our wellcurated mix of products.

CITRUS JUICER IN PRODUCE Our Produce Department just added a juice-it-yourself machine—and the juice is amazing! Using only citrus which meets our standards for growing methods, freshness, and flavor, the fresh-pressed juice is lightly sweet, with just enough bitterness from the whole fruit to give it balance. There is something quite satisfying in seeing the oranges get pressed into juice with the touch of a button. It’s convenient, it tastes great, and it is fun to press, too!

AWARD-WINNING ROAST

DRY AGED TO PERFECTION

Another item that is sure to please is our exclusive Amaro Gayo coffee roasted by Pachamama Coffee right here in Sacramento. This coffee was a winner of the 2018 Good Food Awards, beating out thousands of entrants and solidifying a reputation as one of the best coffees ever produced. Having an exclusive offering of this magnitude is an honor for our Co-op and a chance for our local community to experience a remarkable flavor profile. It is a light roast, with notes of berries, honeydew, and mango and is perfect for cold brew or regular brewing. Seriously, the cold brew that can be crafted with these beans is awesome! Grown in southwest Ethiopia by cooperative farmers, exported through the only female miller/exporter in the area, roasted by our local cooperative coffee company, and sold only by the sole retail grocery cooperative in Sacramento, this organic coffee is sustainable, fairly traded, and truly exceptional! We have the entire world supply of this coffee, and when it’s gone, it’s gone. You can buy it from our coffee bar as a drink, or in freshly roasted bags from our Grocery Department. You can learn more at a special tasting in our Community Learning Center on February 2 (learn more on p.17).

Our Dry Aged Beef is also setting a wonderful standard for sustainable, ultra-premium beef. I can say to you that I find our Dry Aged Beef to be at least on par with the finest steaks I’ve found in the world. If you are a steak lover, you must try one of these 28 day aged steaks. I recommend serving it with a bit of exceptional olive oil drizzled on top, a liberal amount of freshly ground pepper and a pinch of nice finishing salt just before enjoying. They pair very well with several of the whiskeys we sell. Our staff can help you with wine, beer, or spirit pairings, so don’t hesitate to ask for a recommendation. There are so many new items that I could only mention a small fraction of them here. I am excited to see our Co-op working to bring the best food experiences to our community. If you have product ideas or suggestions that help us to continue to build the best cooperative grocery we can imagine together, please let us know. We are here to serve you. In cooperation,

Dan Arnett

we’re proud of these unique products. we think you will be too!

Give it a Squeeze!

Organic oranges instantly become delicious freshsqueezed juice with our new juicing machine! Stop in and squeeze your own juice in our Produce Department—available in three sizes: 16 ounce, 32 ounce and 64 ounce. Perfect for your Sunday brunch, everyday breakfast and celebratory mimosas!

AMARO GAYO COFFEE FROM PACHAMAMA Our Co-op is excited to exclusively partner with Pachamama Coffee Cooperative to sell Ethiopia Amaro Gayo Coffee—the winner of the 2018 Good Food Awards out of over 2,000 entries! This special coffee is a light roast with notes of berries, honeydew and mango.

It is grown in the Amaro Mountains in southwest Ethiopia at 3,600 feet elevation and exported through Ethiopia’s only female miller/exporter, Asnakech Thomas. Native to the region, Asnakech decided in 2005 to return and improve the coffee quality and living condi-

tions in her community. The coffee is scrupulously harvested, sorted, and milled at her own facilities, giving her remarkable control over each step. Help support these efforts while enjoying this award-winning coffee!

THE FORK MAGAZINE WINTER 2019

Community Stories: Helping People Eat Better

TRANSFORMING THE COMMUNITY WITH ACCESS TO HEALTHY FOOD

Co-ops work to make a positive impact on their communities in countless ways. We provide access to healthy options, offer education about food, cooking and nutrition, and give support to maintain local agriculture and food systems. Co-ops are rooted in the community; together with our members, shoppers and students, we create positive change where we live! CO-OP COMMUNITY KITCHEN The Co-op Community Kitchen (CCK) offers hands on cooking and nutrition classes to the community in partnership with neighbors like River City Food Bank, One Community Health and the Colonial Heights Library. Eating healthy on a budget, cooking nutrient-dense meals and reading nutrition labels are just a few of the topics we explore. The program has helped hundreds of students develop healthier diets and habits. Shaddell Deams is one of them. She has been taking classes through the Co-op

Community Kitchen and says, “I have learned to prepare and eat healthier foods since attending the CCK classes. I also have become a vegetarian and feel 1000 times better. I’m not saying I won’t ever touch meat again, but at this moment in my life I prefer not to eat meat. My favorite recipe is the middle eastern chickpea burgers. They are so delicious I make them often. I really love going to the CCK. I can’t wait to see everybody each month.” Find the middle eastern chickpea burger recipe at sac.coop.

HELPING MEMBERS MAKE A DIFFERENCE The Faamausili family, owners of Wholesome Elderly Care Homes in Sacramento, have been Co-op members since 2014. Serving good food is at the core of their mission, and they do all their shopping at the Co-op. “To us, the Sacramento Natural Foods Co-op is simply a way of life. We come here pretty much all the time to both shop and eat. Knowing that we don’t have to be critical or worried about what scary ingredients are lurking in the products is a relief but also very important.

SACRAMENTO NATURAL FOODS CO-OP

A few years ago we decided to open Wholesome Elderly Care Homes, a residential care home for seniors, based on our own values, and the Co-op has helped us accomplish this in so many ways. The bulk discounts allow us to serve healthy food to our senior community while saving money, the informational brochures keep us informed and educated, and the recipes give us ideas for our menu which we like to change with the seasons.”

Zesty ways to enjoy

citrus

Sweet and tangy, juicy and bright—fresh citrus certainly helps cheer up dreary winter days. It also packs a nutritional punch with every bite, helping to tone and purify the entire system and give your body a general tune-up.

Broiled Grapefruit Easy, delicious and beautiful for brunch or dessert 2 grapefruits 1 t. freshly grated ginger, optional 2 T. maple syrup 1) Preheat broiler. 2) Cut the grapefruits in half and place them cut side up on a baking sheet or in a baking dish. In a small bowl, mix together maple syrup

and freshly grated ginger, if using. 3) Sprinkle about 1 T. of the mixture on each half. Broil for 7-9 minutes (keep an eye on them so they don’t burn). 4) Remove and let cool a few minutes before serving. Serve on their own, or top with yogurt, granola, ice cream, or crystallized ginger.

Av g o l e m o n o S o u p This Greek soup makes a great quick dinner for cold winter nights. Fresh lemon juice brightens it up and adds a healthy jolt of vitamin C. 4 c. chicken broth 2 c. water ½ c. long grain rice 6 c. packed spinach leaves, finely chopped 4 large eggs ¹/³ c. fresh lemon juice 1) In a saucepan combine the broth and the water and bring to a boil. Add the rice, lower the heat, and simmer the mixture, covered, for 20 minutes.

2) Add the spinach and simmer the mixture, uncovered, for 2 minutes. 3) In a small bowl whisk together the eggs and the lemon juice, ladle in 1 cup of the hot broth mixture and whisk. Pour the egg mixture into the pan. 4) Heat the soup over low heat, stirring constantly, until it is very hot and thickened, but do not let it boil. 5) Serve hot.

Fennel & Orange Sal ad with Pistachios & Citrus Vinaigrette 5 oranges, any variety (it’s fun to mix in some blood oranges when available) 1 head escarole, leaves torn into pieces 1 small fennel bulb, plus some of the fronds ¼ small red onion ¼ c. chopped pistachios

Vinaigrette ¼ c. extra virgin olive oil zest & juice from one orange 2 T. KATZ Honey Viognier Vinegar 1 t. sea salt

1) Over a large bowl, slice oranges into supremes. First trim the ends, then lay the fruit on a flat edge and slice off the peel. Trim off any pith you’ve left behind. Slice along either side of each segment to free each slice from its membrane. 2) Use a sharp knife or a mandoline to cut the fennel and red onion into very thin slices. 3) Arrange the escarole, oranges, fennel and onion on a platter. 4) Combine vinaigrette ingredients in a jar and shake to combine. Drizzle vinaigrette over the salad, then sprinkle with pistachios. Scatter the reserved fennel fronds around the plate if desired. Serve immediately.

Farewell Farmer John

It will be hard to peel an orange this season without thinking of our beloved Farmer John Ceteras, who passed away last summer. John was a fixture at our Co-op for more than 25 years—instantly recognizable in his signature overalls and baseball hat. John’s wife Gretchen and son Noah will continue the work of Blue Heron Farm, so we will enjoy their delicious citrus this year!

THE FORK MAGAZINE WINTER 2019

nourishing

soups Soup always makes a cozy winter-time meal. With the right building blocks, a nourishing feast will be waiting in your bowl!

tart with a rich and nutritious broth and mix in power ingredients to enhance flavor and nutrition for delicious soups that are sure to satisfy!

BONE BROTH Bone broth is an ancient food that is enjoying a renaissance. Experts like Sally Fallon Morell who study traditional foods give it credit for supporting everything from bones and joints to mental health and anti-aging.

This is mostly due to the collagen that is extracted from the bones in the process; collagen supplements are also seeing a surge in popularity. As Morell writes in her book, Nourishing Broth, “Although dietary supplements are always an option, there’s a synergy in broth that simmers with a healing power far greater than the sum of its parts.” So this winter, put a pot on the stove, hearken back to your ancestors and try making some broth of your own.

SACRAMENTO NATURAL FOODS CO-OP

Experiment with different kinds and combinations of bones for your broth. Add enough water to cover and bring to a boil. Then lower to a simmer and cook for as long as you can. The goal is a gelatinous stock, demonstrating maximum collagen extraction! Our Meat Department offers beef bones, chicken feet, necks and backs. Pig’s feet and other items are available to order. Making bone broth makes use of the whole animal, which is a key component in sustainable animal husbandry.

Classic Chicken Stock from Nourishing Broth by Sally Fallon Morell 1 whole chicken, giblets removed 2 chicken feet (optional) 2 T vinegar About 4 quarts of cold filtered water 2 large onions, with skin, coarsely chopped 2 carrots, coarsely chopped 2 celery sticks, coarsely chopped 1 bouquet garni (parsley stems, thyme sprigs and a bay leaf, tied with string or in a cloth tea bag) 1 T whole peppercorns, crushed 1) Place the chicken, including the neck, and the chicken feet, if using, in a large stockpot.

2) Add the vinegar and enough water to cover the bones and let stand for 30-60 minutes. Place over medium heat, uncovered, bring to barely a simmer and skim off any scum that rises to the top. 3) Add the vegetables and seasonings, return to a simmer and then turn heat to low. Set the pot lid so it’s askew and cook for 4-6 hours, skimming the scum and adding more water if needed to keep the bones covered. 4) Remove chicken and bones and allow to cool. Meat from the chicken can be used for chicken salad, or enchiladas, or posole. 5) Strain the stock and allow to cool, removing the layer of fat at the top. 6) Refrigerate stock for up to 5 days or freeze for 6 months. (Makes 3 quarts)

TIME SAVERS

Most commercially produced bone broths won’t have the same gelatinous texture as homemade, but they do pack in plenty of minerals and protein. Kettle & Fire is a greattasting choice for a shelf-stable bone broth. Available on Aisle 2.

Epic Artisanal Bone Broths are great for sipping or a soup base. Available in the Meat Department.

Bonafide Provisions frozen bone broths are more gelatinous than other broths. Available in the freezer on Aisle 6.

POWER MIX-INS Miso contains beneficial bacteria that help aid digestion, and it adds a depth of flavor known as umami. Be careful not to boil miso; high temperatures will kill the beneficial microorganisms.

Sea Vegetables are a complete protein source and provide a wide variety of vitamins and minerals. Adding sea vegetables like kombu will boost nutrition and make beans easier to digest.

Astragalus root is used in ancient herbal traditions. Herbalist Candis Cantin recommends adding it to soup to increase vitality and build resistance to disease. Use 6 slices of the root for a 2-quart pot of soup.

PLANT BASED

Drinking mineral-rich vegetable broth is one of the simplest and least expensive ways to give your body a variety of different organic minerals, especially the big three—organic sodium, organic potassium and organic calcium. You can use pretty much any vegetables you have, and this is a great way to use up scraps like that last celery stick, carrot tops and parsley stems. This recipe is just a guide – feellfree to improvise!

Mineral Rich Vegetable Broth 3 quarts of filtered water 3 medium to large whole potatoes 2-3 stalks of cut celery 2 large leaves of any greens, such as collard, mustard, kale, turnip A handful of parsley or parsley stems or carrot tops Kelp will add a wide variety of minerals 1) In a large stainless steel pot, add the water and all the other ingredients, making sure there is enough water to cover everything. 2) Cover and bring to a light boil. 3) Simmer for at least 15 minutes. 4) Remove from the heat. After it has cooled a bit, strain and compost the solids, keeping only the liquid. Refrigerate. Drink daily or use as a base for soup. (Makes 2 quarts)

Stocks and Broths Monday, February 18, 6-8:30 pm Chef Dave Nelson shares the secrets of nourishing broth as a building block for great cooking. More details on page 18.

THE FORK MAGAZINE WINTER 2019

Taking care of yourself can seem overwhelming, but these powders give can add some pow-zzaz to your routine. They contain powerful properties that can help support you where and when you need it! Here are some of our picks to use throughout your day. SWEETEN WITH A SUPERFOOD

Lucuma Powder The Peruvian fruit Lucuma is considered a low-glycemic alternative sweetener with a subtle sweetness.

Benefits: Contains health-boosting nutrients like calcium and potassium, antioxidants, dietary fiber, healthy carbs, and other key vitamins and minerals.

Try: Navitas Organics Lucuma Powder mixed into your tea or added to your next smoothie. It is organic, non-gmo, vegan, gluten-free and

RESTORE BALANCE

RECLAIM ENERGY

Maca Powder

MCT Powder

Maca grows in central Peru in the high plateaus of the Andes Mountains. It has been cultivated as a vegetable crop in this area for at least 3,000 years. Related to the radish with a light butterscotch flavor.

Made from organic coconut oil from young coconuts.

Benefits: Considered a plantbased superfood, this powder is said to promote balance in the body and support energy.

Try: Navitas Organics Maca Powder stirred into yogurt for a morning treat! It is organic, non-gmo, vegan, gluten-free and kosher.

Benefits: MCT is a powdered oil that is easy to digest and high in fiber. It contains digestible fatty acids that provide sustained energy.

Try: Nutiva Organic MCT Powder. This blend is organic, non-gmo, vegan, keto certified, glutenfree with 0g net carbs. The prebiotic acacia fiber in this blend helps maintain gut helath. Use it before a workout for an energy boost!

ON THE GO:

If you need a quick powder pick-me-up that is easy to use on the go, keep these in your bag, or stash a couple in your desk drawer or glove compartment.

Try: Primal Kitchen Collagen Fuel Vanilla Coconut collagen peptide drink mix. This mixes easily into coffee, milk or other beverages. Sugar free, paleo friendly, dairy, whey and soy free it contains Type 1 and 3 collagen.

SACRAMENTO NATURAL FOODS CO-OP

FEED YOUR BRAIN

Mushroom Powder

Made from Lion’s Mane mushrooms grown in Carlsbad, California.

Benefits: This powder blend is said to help buoy your cognitive function. Good for memory, focus, and nerve health. Contains prebiotics, digestive enzymes, antioxidants, animo acids, proteins, peptides, polyphenols and more! Try: Om Lion’s Mane Organic Mushroom Powder. It is 100% organic, vegan, gluten-free, non-gmo, fermented. Add to a smoothie to aid focus for planning sessions or for a creative mood boost. SUPPORT OVERALL WELL BEING

Floresta Botanicals

Locally made blends! Herb-AShake is made in Santa Rosa with organic and wild-crafted botanicals.

Benefits: These blends contain helpful herbs like turmeric, nettles, milk thistle, kelp, burdock root, dulse flakes, manzanita berries and more! Try: Original or Garlic sprinkled on your popcorn with a little oil will take your after dinner movie night to the next level.

FIGHT INFLAMMATION

Turmeric

Perhaps the most effective nutritional supplement you can add to your super powdered line up!

Benefits: Contains bioactive compounds like curcumin, a natural anti-inflammatory. Try: Gaia Herbs Golden Milk mix to perk up your a.m. routine or wind down with a good book. Try: Frontier Co-op Organic Turmeric Twists. These blends include black pepper for maximum absorption of turmeric’s powers. Available in a savory, sweet, and daily blend to power up your spice cabinet. REWIND THE AGING PROCESS

Grass-Fed Collagen Peptides

Collagen from grass-fed bovine.

Benefits: Hair, skin, nail and joint support. Contains amino acid glycine, supports healthy digestion, and promotes and maintains connective tissue structure and function. Try: Vital Proteins Collagen Creamer Whole 30 approved, grass-fed, gluten free, dairy and soy free and non-gmo. Blend into your coffee, morning oats or post-workout shake!

PLANT BASED PROTEIN

Superfood Blend Superfoods are nutrient-rich and considered to be especially beneficial for health and well-being.

Benefits: Boost your green intake and get protein from plant based sources. Includes antioxidants and adaptogens from goji, camu camu, monk fruit and more. Try: Navitas Organics Vanilla & Greens Organic Essential Superfood Blend. So versatile you can bake with it! This mix contains proteins, greens, superfoods, probiotics and enzymes. Vegan and free of dairy, soy-and gluten.

NEW at the

CO-OP

DELI & CAFE Super power your next juice or smoothie! Ask for a scoop of the available super-powders at the Co-op Juice Bar.

THE FORK MAGAZINE WINTER 2019

N AT U R A L

W I N E S

The term “natural wine” describes wines made with minimum chemical and technological intervention, resulting in a living wine— wholesome and full of naturally occurring microbiology. The Co-op carries some exciting natural wine producers; these vintners are testing the boundaries of production by allowing nature to take its course and letting the wine develop into a true reflection of the land and environment in which it was produced.

LA CLARINE FARM, SOMERSET, CA Located in the Sierra Nevada Foothills, La Clarine is committed to using: no added yeast, no sulfur dioxide and no destemming. There is no inoculation for malo-lactic fermentation and no enzymes to speed up color and flavor extraction. The wine is simply allowed to be what it is at its own pace. We like their 2017 One-Eighty (60% direct pressed Albariño and 40% skin fermented Marsanne), 2016 Syrah “sumu kaw”— benchmark Foothills Syrah grown at 3000’ for Volcanic greatness, and the 2016 Piedi Grandi—50/50 Nebbiolo/Mourvedre.

DONKEY & GOAT WINERY, BERKELEY, CA This winery goes to great lengths to find growers who share their natural winemaking commitment and produce grapes using sustainable and biodynamic farming practices. Donkey & Goat uses only wild or native yeast to make their wines and let their fermentations go dry—resulting in a superior flavor profile. We like their Gadabout white and Gallivanter red.

HAARMEYER WINE CELLARS, WEST SAC, CA Originally using Spanish and Portuguese varieties due to Sacramento’s dry climate, Haarmeyer shifted over time to using other varietals that thrive in our region—describing the approach as “Sacramento Terroir.” Favoring grapes grown organically and farmed sustainably, Haarmeyer also tries to harvest grapes earlier than other wineries in the region. In addition to techniques used by the winemakers above, they incorporate the technique of stomping grapes with feet to enhance the wine’s complexity and better capture its place of origin. Try their St. Rey Chenin Blanc.

WineTasting: S AT. F EB 2, 4- 6p m

Try some of our favorite natural wines and learn more about the winemakers who are using these innovative and old world methods. See page 17 for details.

SACRAMENTO NATURAL FOODS CO-OP

C h o co l at e The Co-op’s selection of chocolate is vast and varied, but these are a few that stand out not just for their taste, but also for their social responsibility. These chocolate makers create exceptional chocolates, and they engage in Fair Trade or Direct Trade working relationships with the cacao growers so you can feel good that the producers are being treated and paid fairly.

4. DICK TAYLOR Carefully crafted bars using cacao purchased from select producers, Dick Taylor takes chocolate making to a new level. Made in Eureka, their process is as intricate as the flavor profiles of each bar: they roast, winnow, refine, mill, conch, mold and temper the chocolate before hand wrapping in foil and packaging. Try the Black Fig which is made from Madagascar cacao, cane sugar and California black mission figs.

1. GRACIAS Unroasted chocolate sustainably sourced from Ecuador. All of the handcrafted bars are made in Auburn and are soy, dairy, gluten and refined sugar-free, using coconut and maple sugar as the sweeteners. 2. LILY’S These delicious bars and chocolate chips are like no other—they’re sweetened with Stevia and Erythritol and they’re an absolute game-changer for folks who have kicked the sugar habit! Our customers love the Milk Chocolate Salted Almond bar.

5. RAAKA Focused on making organic chocolate bars using single-origin unroasted cacao beans directly purchased from co-ops and grower organizations. Try the 2013 Good Food Award winner, Bourbon Cask Aged, where the cacao is aged in bourbon casks for two months to produce deeply nuanced flavor.

3. ENDORFIN Made in Berkeley with an eclectic selection of organic and wildcrafted ingredients—dairy free and sweetened with coconut sugar. Try the Absinthe bar with mugwort, anise, sweet fennel and lemon balm!

Hot Chocolate with a Twist

2 oz. Divine Cocoa Powder 1/ c. sugar ³ 4 c. milk of choice Pinch of salt ½ t. vanilla

OPTIONAL TOPPINGS • A sprinkle of cinnamon, cardamom or white pepper • Clover Whipped Topping or Soyatoo! Rice Whip • Dandies Marshmallows

GIVE IT A GROWN-UP KICK Try mixing in a shot of Infuse Broken Barrel Bourbon or Leopold Bros. Coffee Liqueur from the Co-op’s selection of Spirits.

1) Place cocoa, sugar, milk, and salt in a small saucepan over medium-low heat. Heat, stirring, until the mixture is combined well. 2) Stir in the vanilla; pour the hot chocolate into mugs and top with your choice of toppings and mixers.

THE FORK MAGAZINE WINTER 2019

The California Central Valley boasts some of the best citrus fruit in the world.

Citrus

Our region delivers an abundance of versatile and vitamin-rich fruit all winter long!

Kumquats In Chinese kam kwat means “golden orange.” These little citrus pearls have a sweet, yet slightly bitter skin and a tart flesh. Eat them whole—rind and all!

Meyer Lemons Meyer lemons have a thin, edible rind, and lots of flavorful juice, without the sour and acidic tartness of the Eureka lemon.

Blood Oranges These zesty, sweet, and juicy oranges have been described as having a deep raspberry aftertaste, most likely due to the pigment, anthocyanin, common to other red fruits.

Pixie Tangerines These seedless, juicy tangerines have a pebbly skin that is easy to peel. Their small size (just 1-3 inches in diameter) and sweet flavor make them an easy, vitamin-packed snack on the go.

Pomelos Pomelos are the world’s largest citrus fruits. They are most closely related to grapefruits and have a similar flavor with very little of the grapefruit’s bitterness.

Grapefruits A hybrid fruit of pomelo and orange, grapefruits aid digestion. White grapefruits are best for juicing, while pink and red grapefruits can be eaten like an orange.

Clementines Clementines are the tiniest of the Mandarins and are almost always seedless. Their flesh is almost candy-like in sweetness, with a unique floral aroma.

SACRAMENTO NATURAL FOODS CO-OP

Schedule WINTER 2019

CLASS SCHEDULE WINTER 2019 â&#x20AC;¢ REGISTER AT SAC.COOP

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. A small service fee will be added to all classes. Free classes do not have a service fee.

ONLINE sac.coop

BY PHONE

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

QUESTIONS ABOUT OUR CLASSES

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

Welcome!

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

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 CHILDREN IN CLASS We offer cooking classes designed especially for young people. To maintain an adult learning environment, we ask that babies and children under 16 are not brought to adult classes.

PARKING Complimentary parking is available on the first floor of the parking garage at 28th and S streets; after 5:30 pm and on weekends all levels of the garage are available. Please do not park in the lot in front of the store.

CANCELLATION POLICY: Fee is non refundable and classes are non transferable 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. 16

Students receive instructional handouts or copies of the recipes in most 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.

a vegetarian menu

a vegan menu must be 21 years or older to attend

a seasonal dinner

Special Thanks! The following companies donate to our programs: Celtic Sea Salt • Clover Stornetta Farms • Diestel Turkey Ranch Eatwell Farm Salts • Emerald Valley • KATZ • Mary’s Poultry Lundberg Family Farms • Nancy’s Springfield Creamery Nature's Path • Organic Prairie • Organic Valley Simply Organic/Frontier Co-op • Sola Bee Smart Chicken • Woodstock Foods

Cooking Classes A Taste of the Co-op Cooking School Tuesday, January 8 DE MO 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 recipe. Special deals on Co-op classes! Pre-registration is required. Lucia Oliverio

Vegan Thai Favorites Thursday, January 10 6-8:30 pm • $55, $49* Join Shankari as we learn about key ingredients and techniques to help you create delicious vegan Thai food at home. Learn to make vegan 'fish' sauce; tom yum soup; khao pad—Thai fried rice; yellow curry with zucchini and bell peppers, and pad ka prao—Thai chili garlic tofu. Shankari Easwaran

Handmade Pasta Basics Monday, January 14 6-8:30 pm • $55, $45* Discover the secrets to perfect, homemade pasta. We’ll start by making a basic pasta dough, and then create three different fresh pasta shapes. Lucia will then pair each shape with a complementary sauce and seasonal ingredients: garganelli pasta in a fresh marinara sauce; farfalle pasta with a cream and walnut sauce, and orecchiette pasta with sausage and broccoli. Lucia Oliverio

The Vegan Table

Thursday, January 17 6-8 pm • $55, $49* This hearty plant-based menu works for both new cooks and gourmet home chefs—we'll discuss ways to simplify, modify or bedazzle the dishes based on your cooking skills and goals. Chef Alex will make: crostini with fresh cashew cheese and olive tapenade; tempeh "pot roast" with roasted vegetables; maple glazed Brussels sprouts and a decadent chocolate mousse. Alex Bury

Knife Skills Tuesday, January 22 6-8:30 pm • $65, $55* 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. Mayumi will demonstrate how to make a lemongrass ginger chicken stir-fry to inspire your dinner the next night! Bring your favorite chef’s knife. Mayumi Tavalero

The Art and Science of Cheesemaking: Cheddar Tuesday, January 29 6-8:30 pm • $65, $55* Explore the craft of artisanal cheesemaking and the complexities of the famous pressing process known as cheddaring. Each student will make a cheddar to take home to age and enjoy and we will taste some other amazing cheddars in class and discuss what makes each one distinct. Sacha Laurin, Winter’s Cheese Co.

Gnocchi Workshop

10 Weeks to Vegan

Thursday, January 31 6-8:30 pm • $55, $45* Lucia teaches us how to craft light and fluffy gnocchi by hand. We’ll make two classic styles of gnocchi, potato and ricotta, and enjoy them with a creamy Alfredo sauce and an olive oil herb sauce. Lucia Oliverio

Tuesday, February 5 DE MO 6-8 pm • $35, $25* Learn the building blocks for easing into a plant-based lifestyle. Vegan Outreach will highlight some of the most useful tips from their 10 Weeks to Vegan program and discuss how gradual changes can become permanent habits. Chef Alex will share recipes for homemade Thai yellow curry with baked tofu, and chocolate chip cookies. We will also sample some of the Co-op’s favorite plant-based options. Alex Bury and Jackie Va, Vegan Outreach

Amaro Gayo Coffee Tasting Saturday, February 2 10-11:30 am • $15, $10* Amaro Gayo is a single origin Ethiopian coffee bean produced by Ethiopia’s only female coffee grower, miller and exporter. This coffee was Winner of the 2018 Good Food Award out of over 2,000 entries and is exclusively available at our Co-op. Pachamama Coffee Cooperative is a local roaster, owned by coffee farmers. Cruz will discuss brewing methods and lead a special tasting. Cruz Conrad, Pachamama Coffee Collective This is not a cooking class

Natural Wine Tasting Saturday, February 2 4-6 pm • $10 Natural wines are those made with minimal chemical and mechanical interventions and unique cellaring processes. Join us and try some of our favorite natural wines and learn more about the winemakers who are using innovative and old-world methods. This is not a cooking class

Homemade Kombucha

Wednesday, February 6 6-8:30 pm • $45, $35* Join 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

CLASS SCHEDULE WINTER 2019 • REGISTER AT SAC.COOP

Cooking Classes Vegan Ramen Workshop Saturday, February 9 11 am-2 pm • $55, $45* 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

Cooking with Spices Monday, February 11 6-8:30 pm • $55, $45* Spices add both irresistible flavor and a multitude of health benefits to your cooking. Shankari shares how to use spices as we make: spinach curry with a coconut garnish; eggplant curry with roasted chickpeas and toasted red peppers; pulao with freshly roasted spices; cardamom glazed carrots, and a ginger cake with cardamom cream. Shankari Easwaran

Valentine's Day Five-Course Dinner with Wine Pairing

Winter Italian

Thursday, February 14 6-8:30 pm • $95, $85* Make Valentine’s Day extra special with this elegant five course dinner, with each course paired with a distinctive wine. Enjoy almond, rosemary cocktail cookies; caviar deviled eggs; beet, citrus and kale salad with pistachios; pork tenderloin in a cherry port sauce served with Gruyère potato gratin and browned butter, winter vegetable pureé, finished with raspberry crème brûlée and a chocolate truffle. Harpist Bill Damian will provide beautiful music as you arrive. (Recipes will be provided.) Jill and Walt Simmons This is a prix-fixe dinner that includes wine, tax and gratuity.

Stocks and Broths

Monday, February 18 6-8:30 pm • $45, $35* If you have ever wondered about the difference between a stock and broth, Chef Dave will demystify it for you. Learn to make these foundational components of great cooking as we look at white and brown stock technique and a quick vegetable stock. Then we’ll put that to use as Dave makes a hearty chicken vegetable soup. Dave Nelson, Industry

Tuesday, February 19 6-8 pm • $49, $40* Enjoy a seasonal and comforting Italian menu that is light and satisfying. Join Lucia as she makes: asparagus and leek salad; Italian wedding soup; lemon and oregano potatoes, and almond and chocolate hazelnut bars. Lucia Oliverio

Vegan Soups and Stews

Thursday, March 7 6-8 pm • $45, $35* Keep your home warm and happy through the end of the chilly season with vegan soups and stews made easily and quickly from scratch. Chef Alex will share her favorites: minestrone; mushroom barley; 'beef' stew and potato corn chowder. Alex Bury

Fermentation Exploration at Good Humus Saturday, March 9 10 am-3 pm • $75 Join us on the farm and learn how to use the ancient art of lactic acid fermentation to preserve fresh produce for better health. A farm fresh lunch and lots of fermented snacks are included. Class will be held at Good Humus Produce. Cathy Suematsu, Spreadwing Farm

Japanese Street Food: Okonomiyaki Saturday, March 9 11 am-1:30 pm • $49, $40* Okonomiyaki is one of the most popular street foods at festivals in Japan. These fluffy, savory pancakes, topped with special sauce and accoutrements are such a treat you’ll want to make them no matter the occasion! Together we will make Osaka style pork okonomiyaki and mushroom and cheese okonomiyaki. Sawako will demonstrate authentic miso soup and ohitashi— steamed greens with sesame sauce. Sawako Ama

Meat Techniques: Sauté

Monday, March 11 6-8:30 pm • $55, $45* Take the three-class series and save! $145, $115* Sauté is a quick preparation that works great in any kitchen. By combining the technique of searing with a quick pan sauce, you can create endless variations in a simple sauté pan. Enjoy a tasting of sautéed chicken breast with white wine, mushrooms and thyme, and seared Arctic char with lemon, browned butter and herbs. Dave Nelson, Industry

Cooking Classes

MEAT TECHNIQUES WITH DAVE NELSON FROM INDUSTRY

simple sauté

poaching  grilling

roasting

A quick preparation that works great in any kitchen. By combining the technique of searing with a quick pan sauce, you can create endless variation in a simple sauté pan.

Two healthy cooking techniques that will take your cooking to the next level. Learn about simple pan sauces and compound butters that will ﬁnish your dishes with style and sizzle!

Learn the ins and outs of this classic oven technique. We’ll cover temperatures, trussing, seasoning, searing, basting and resting along with making gravies.

march 11 • 6-8:30 pm

march 18 • 6-8:30 pm

march 25 • 6-8:30 pm

Meat Techniques: Grilling and Poaching

Sweet and Savory Crêpes

Indian Curries

Tuesday, March 12 6-8:30 pm • $65, $55* Vegan parmesan is strikingly similar to dairy parmesan in both look and taste. Using just a few raw ingredients you can culture your own vegan parm at home. Join Winters Cheese Co. cheesemaker Sacha Laurin for an expert tutorial on making your own artisan cashew parm to age and enjoy. Sacha Laurin, Winters Cheese Company

Monday, March 18 DE 6-8:30 pm • $55, $45* MO Take the three-class series and save! $145, $115* Grilling and poaching are two quick and healthy cooking techniques that will take your cooking to the next level. We'll learn about simple pan sauces that will finish your dishes with style and sizzle! Enjoy a tasting of salmon poached in sauvignon blanc, fennel and herbs, and grilled sirloin steak with chili butter. Dave Nelson, Industry

Saturday, March 23 11 am-1:30 pm • $55, $45* Crêpes are light, paperythin French pancakes that can be rolled or folded with fillings either sweet or savory. We will master our skills by making: savory chicken, mushroom and spinach crêpes served with leafy greens and a Dijon vinaigrette, followed by an impressive crêpe suzette. Jill Simmons

Italian Date Night

Korean Classics

Great cooking isn't about the recipe, it's about the technique. Dave is here to show you those techniques. Each class can be taken individually, or take the three-class series and save!

The Art and Science of Cheesemaking: Vegan Parmesan

Friday, March 15• 6-8:30 pm $130, $120* per couple Prepare for spring with a bright new menu for your repertoire. Bring a date, or a friend, for a night of handson fun. You’ll enjoy a cheese plate and a glass of wine as you prepare to cook! Each couple will learn to make a seasonal vegetable and leafy green salad with Italian dressing; shrimp risotto with lemon and white wine, and individual tiramisu. We will then sit down to enjoy our dinner together. Lucia Oliverio

Thursday, March 21 MO 6-8 pm • $49, $40 Explore the spicy and flavorful cuisine of Korea and learn about techniques and ingredients to create your favorite Korean dishes: napa cabbage kimchee; bulgogi—a spicy grilled beef and rice lettuce wrap with chili-garlic sauce; japchae— stir fried vegetables with cellophane noodles, and bibimbap—a tasty rice bowl with sweet and spicy gochu jang sauce. Mayumi Tavalero

Meat Techniques: Roasting

Monday, March 25 6-8:30 pm • $55, $45* Take the three-class series and save! $145, $115* Learn the ins and outs of this classic oven technique for making perfectly roast meat and vegetables. We’ll cover temperatures, trussing, seasoning, searing, basting and resting along with making gravies. Enjoy a tasting of whole chicken roasted with root vegetables and pan gravy. Dave Nelson, Industry

Tuesday, March 26 6-8:30 pm • $55, $45* Sweet and spicy, creamy and crunchy—curries are an explosion of flavors and textures. We'll create curries and accompanying dishes: Madras shrimp curry with caramelized onions and garlic; mirchi ka salan— Anaheim peppers roasted and cooked in peanut sauce; traditional chicken biryani with raita, and for dessert, phirni—a creamy rice pudding with saffron, nuts and dried fruit. Shankari Easwaran

French Croissants Saturday, April 6 1-4 pm • $85, $75* French croissants are rolled, slathered with butter and folded to create flaky layers of pastry. Jill will demonstrate making croissant dough and offer recipes, tips and techniques. Students will gain handson experience with rolling, folding and shaping dough, making both plain butter croissants and chocolate filled ones. Jill Simmons

Visit sac.coop for more class details. CLASS SCHEDULE WINTER 2019 • REGISTER AT SAC.COOP

Kids and Teens

Kids

and

Teens

IN THE KITCHEN

Kinder

If You Give a Pig a Pancake

& BOOKS

Story time meets snack time as we read a fun story and make a pancake snack.

COOKS

Thursday, February 7 • 3-4:30 pm • $15, $10*

With guest reader, Nate Halsan, from the Sacramento Public Library

Ages 10-17

Classes are hands on and all students will make each recipe on the menu. We use high quality ingredients, learning essential cooking skills and techniques along the way. Students will enjoy the food they have made together at the end of class.

Ages 4-6

Grocery Story Time

Thursday, February 21 • 10-11 am • Free Join us for food-themed songs and stories and bring the kids to search for a rainbow of fruits and vegetables.

Sweet & Savory Crêpes

Bread and Baking

Friday, January 18 4:30-7 pm • $45, $35*

Friday, February 8 4:30-7 pm • $45, $35*

With guest reader, Nate Halsan, from the Sacramento Public Library

Ham & Broccoli Crêpes with Bechamel

Honey Whole Wheat Bread

Pizza Party

Chocolate Crêpes with Caramelized Bananas

Banana Walnut Bread

Ages 2 & Up

Friday, March 29 4:30-6:30 pm • $35, $25*

Homemade Pizza Dough

Let’s work together in the kitchen to make real food with a healthy helping of fun!

Sprouting

Individual Cheese Pizzas Quick Marinara Sauce Banana Splits

Ages 6-9

Wellness and Community Wellness Weekend Saturday, January 12 10 am-4 pm • Free classes • samples • recipes see page 3 for more information

Wellness Wednesday: Abs and Lower Back Wednesday, January 16 9-11 am • Free Learn how to keep your body moving pain free! In this class, you will learn self care practices to loosen up the abs and lower back and keep that area of the body mobile and happy. This class is designed for seniors, but open to everyone. Katelyn O’Neil, Fitsom Studios

Detoxify Your Body for Life Wednesday, January 16 6-7:30 pm • $15, $10* With the right tools we can effectively cleanse our bodies of the harmful toxins we are subject to every day in our modern world. Dr West will show you how to recognize which toxins build up and what organ systems are affected, keeping your body from its natural healing potential. Learn how to safely cleanse and detoxify your body with natural foods, nutrients and exercise. Damon West, DC

CLASS SCHEDULE WINTER 2019 • REGISTER AT SAC.COOP

CBD and the Endocannabinoid System

Self-Care for Managing Fibromyalgia

Wednesday, January 23 6-8 pm • $15, $10* We will discuss the latest information on how the body's endocannabinoid system works and how CBD can support health. CBD Mendo makes high quality, pure, whole flower alcohol-based CBD tincture and will explain how to compare and evaluate CBD products. Go home with an understanding of CBD’s many benefits and how to choose the best product for you. Fred Marshall, Founder CBD MENDO and Dr. Gerald S. Cohen,

Wednesday, Jan 30 6-8:30 pm • $20, $15* When living with fibromyalgia, a positive attitude and staying active is half the battle every day. Learn tools to help you cope. Discover how self-myofascial release (SMR), proper nutrition and prioritizing your day can reduce stress, alleviate pain and manage your symptoms so that you too can live life to the fullest, as a 'Fibromyalgia Warrior.’ Terry McSweeney, Fibromyalgia Pathways and Deborah Panattoni, Fitsom Studios

Wellness and Community Autoimmunity Triggers Monday, February 4 6-7:30 pm • $15, $10* Autoimmune conditions can span medical specialties. By looking at the body from a functional medicine perspective and investigating the root-cause triggers, we can learn how to heal your immune system. We will discuss strategies to help overcome symptoms naturally and how this relates to conditions across the spectrum like Hashimoto's, Crohn's disease, Ulcerative colitis, skin disorders and Rheumatoid arthritis. Antonella Aguilera-Ruiz, ND

Love The Skin You’re In Wednesday, February 13 6-8 pm • $15, $10* Taking care of your face and body is a necessity for glowing, healthy, radiant skin. Join us for an exploration into organic and biodynamic skin care. Learn why the products we use on our skin are so important and experience Dr Hauschka’s products hands on. Discover tools and tips for an effective home practice and enjoy samples to take with you. Eowyn Curtin, Dr Hauschka

Wellness Wednesday: Upper Back and Neck Wednesday, February 20 9-11 am • Free Learn how to keep your body moving pain free! In this class, you will learn self care practices to loosen up the upper back and neck and keep that area of the body mobile and happy. This class is designed for seniors, but open to everyone. Katelyn O’Neil, Fitsom Studios

Healthy Eating on a Budget Wednesday, February 20 6-8 pm • $10, $5 for Community Discount Program members Join us for a cooking demo featuring a nutritious lowcost 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, Co-op Community Kitchen

Elevating Mood with Food Wednesday, March 6 6-7:30 pm • $15, $10* We will discuss specific foods, and the compounds in them, that are scientifically supported to elevate our mood. You will learn how mood, digestion and the immune response relate to one another. Understanding food through this lens we can combat depression, anxiety and stress-related symptoms or simply uplift and enhance an already good mood. Gray Estrada, MTCM

Balancing Inflammation with Herbs and Spices Wednesday, March 13 6-7:30 pm • $15, $10* Join us as we discuss the many herbs and spices that can help balance inflammation, explaining how and why they work. John will cook a delicious curry chicken dish loaded with antiinflammatory benefits to help protect the entire body from the damages of inflammation. John Griffin, MTCM, New Chapter

M e et THE EXPERTS

Join us for an informative series hosted by leading companies in the natural foods industry. Ring in the New Year with increased well-being.

CBD and the Endocannabinoid System

Wednesday, January 23 • 6-8 pm Fred Marshall has been making high quality, pure whole ﬂower alcohol-based CBD tincture for over 8 years and will discuss how to choose the best CBD products for you.

Love the Skin You’re In

Wednesday, February 13 • 6-8 pm Learn about what makes the Dr. Hauschka line different. Spend time getting to know and trying the products and go home with a personalized protocol and samples.

Balancing Inflammation with Herbs and Spices

Wednesday, March 13 • 6-7:30 pm Join John Griffin from New Chapter as we discuss the inflammation benefits of herbs and spices and cook a healthy recipe.

Wellness Wednesday: Sides Wednesday, March 20 9-11 am • Free Learn how to keep your body moving pain free! In this class, you will learn self care practices to loosen up the sides—from hip to shoulder and keep that area of the body mobile and happy. This class is designed for seniors, but open to everyone. Katelyn O’Neil, Fitsom Studios

Meet the Midwives Wednesday, March 20 6-8 pm • Free Join licensed midwives to discuss the midwifery model of care. We’ll cover holistic birth practices, home births, care through the prenatal, birth, newborn, and postpartum stages along with many more topics. Receive answers to your many questions! Rachel Kiene, LM Rachel Fox-Tierney, LM and Lesley Nelson LM, Birthstream Midwifery Service

CLASS SCHEDULE WINTER 2019 • REGISTER AT SAC.COOP

Farm Classes

Herbs for Acute Ailments Saturday, January 19 10 am-1 pm • $25 Often we don’t know what to do for ourselves or for those we love when a cold, flu, bronchitis or other acute ailment afflicts us. Learn various herbal baths, foot baths, aromas, foods and how to make nourishing soups that can help you heal from an illness. Candis Cantin, Integrative Herbalist, Counselor & Teacher

Introduction to Aromatherapy Saturday, January 26 9 am-noon • $25 Aromatherapy is the practice of using the natural oils extracted from plants for healing body, mind and spirit. This class will give you the foundation of using essential oils: extraction techniques, categories and properties, common uses and the types of tools, equipment and carrier agents used in aromatherapy. Ann Sibbet, Integrative Therapy & Learning Center

Graceful Aging with Herbal & Lifestyle Wisdom Saturday, February 16 10 am-1 pm • $25 Many times people do not know what to expect or how to maintain health as they enter their middle and elder years of life. Learn about herbs and foods that will keep your vitality, mind and spirit supported and enhanced as you age. We will discuss what it means to get older and enter into a new “room” in our life. Topics will include bone, heart and circulatory health as well as cognitive well-being. Candis Cantin, Integrative Herbalist, Counselor and Teacher

Preparing a Spring Garden Saturday, February 16 10 am-1 pm • $25 Learn how to plan your garden space and prepare, plant and care for an abundant, thriving spring garden. This class is for new gardeners or for gardeners who are new to the region. Kellan MacKay, Soil Born Farms

The Wonders of Fungi and Mushrooms

Raising Backyard Chickens

Saturday, March 2 1-4 pm • $30 (plus $10 materials fee, payable to the instructor in class for those who want to take home their own mushroom growing kit) Learn how certain fungi and mushrooms can benefit your garden, health and the planet. Learn easy mushroom cultivation methods to grow food and medicine and bring vitality to your garden. Matthew Trumm, Owner of Treetop Permaculture

Saturday, March 16 9 am-noon • $35 Raising chickens in your yard is educational, fun and rewarding. Besides fresh eggs, they provide the added benefits of soil fertility and pest control. This class will teach you all you need to know to choose the right breeds, provide proper housing, and make sure your chickens are healthy and producing the best eggs you’ve ever tasted. Greg Howes and Brian Fikes, Two Flew the Coop

Propagation for the Home Gardener Starting Plants from Cuttings, Divisions and Seeds Saturday, March 2 1-4 pm • $30 (includes materials fee for plants to take home) Learn simple techniques for taking your favorite plants and multiplying them through propagation of cuttings, divisions and seeding. Participants will be able to take home a few new plants to share with friends and family. This class will be outdoors and hands-on. Dress for gardening and getting dirty. Alex Morton

Beginning Home Gardener Weekend Intensive Saturday, March 30 & Sunday, March 31, 9 am- 4 pm Learn the essential topics to help the new gardener create and maintain a thriving, abundant edible organic garden.thriving spring garden. This class is for new gardeners or for gardeners who are new to the region. Register at soilborn.org.

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. 22

CLASS SCHEDULE WINTER 2019 • REGISTER AT SAC.COOP

on the horizon

winter ’19

connecting food, health & the environment

Photo Credit: Rebecca Le

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 “The care of the Earth is our most ancient and most worthy, and after all, our most pleasing responsibility.” —Wendell Berry

Experience the wonders of nature at the American River Ranch

Saturdays at the Farm This winter we offer everything you love about Saturday at the Farm at our Winter Pop Ups! Stock up on winter produce and soup-making ingredients. We feature specialty items from local farms, Grindstone Bakery breads, culinary and medicinal herbs. You’ll find tools for sustainable living and practical gifts for cooks and gardeners. Our culinary team offers simple recipes featuring seasonal vegetables for you to taste and try at home. Enjoy hot beverages, Magpie Café baked goods and more. For more details about what is planned for each week www.soilborn.org Winter Pop Ups 9am-1pm (cold weather hours) Feb. 2- groundhog day Feb 23- signs of spring March 9- wellness symposium March 23- spring gardening clinic

Save the Date!

We’ve got something for everyone at Soil Born Farms. To view a complete schedule of winter activities or register for a walk, class or a course visit soilborn.org. Introduction to Urban Backyard Beekeeping Saturday, January 26 • 1-4 pm Basics of Herbal Medicine Tuesday, January 29 • 5:30-8:30 pm The Art of Herbal Medicine Making Tuesday, February 5 • 5:30-8:30 pm Cooking Out of the CSA Box Wednesdays, 6-7:30 pm February 6 • March 6 Herbal Body Care Tuesday, February 19 • 5:30-8:30 pm Plan, Design and Build a School Garden Saturday, February 23 • 9 am-4 pm The Spring Herbal Tuesday, March 5 • 5:30-8:30 pm Spring Wellness Day urban healing retreat Saturday, March 9 • 9 am-5 pm

*These dates are weather dependent and may be cancelled.

Growing Medicinal and Culinary Herbs Saturday, March 16 • 1-4 pm

Birds Walks with Naturalist Cliff Hawley

Cooking with Kids from the Garden Tuesday, March 19 • 3:30-5:30 pm

Get to know the birds and critters that make their home at the American River Ranch. $8 Saturdays, 8 am-10 am. January 19 • February 16 • March 16

Become a CSA Member

Fall/Winter shares are available For info call 916-363-9685

Spring Gardening Clinic Saturday, March 23 • 9 am-3 pm Family Herbalist Course Beginners Program Second Saturdays, 10 am-4:30 pm April 13 • May 11 • June 8 July 13 • August 10 • September 14

Spring Plant Sale Saturday, April 6

Summer Day Camp ‘19 Early Birds Sign Up & Save

Plan ahead for an enriching week for your kids at Soil Born Farms. 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. Early bird registration opens on January 15.

Families on the Farm Our new family programs will provide the opportunity to share the joy and wonder of the farm and natural world with the whole family. Gather together to thresh and grind wheat, bake bread, and make butter. Families will build community and connect with each other and the land while working together, sipping herbal tea, and eating fresh bread. This program is designed for youth (age 5 and up) and accompanying adults. Saturday • February 23 • 9:30 – 11:30 am

Cooks Club: Teen Empowerment After School Program

Our after school program offers interactive, hands-on cooking experiences using local produce and organic ingredients. Teens will work together to prepare and share dishes that are both tasty and healthy. Our farm-tofork recipes teach youth where their food comes from and foster an appreciation of healthy ingredients. *Dinner included at each session. Register online for a series of eight sessions begins February 12. 3:30 to 6 pm. $250

THE FORK MAGAZINE WINTER 2019

HELP YOUR BODY THE NATURAL WAY. ®

Oscillococcinum reduces the duration and severity of ﬂu-like symptoms.* ®

ColdCalm temporarily relieves cold symptoms.* ®

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

Chestal Honey temporarily relieves all types of common coughs.* BoironUSA.com

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SACRAMENTO NATURAL FOODS CO-OP

HOURLY FINANCIAL CONSULTING

Daily PROTECTION

GREEN INVESTING

Morning PERFECTION

Evening CORRECTION

Align your investments with your values.

916.444.2233 2012 H Street, Suite 200 Sacramento, California

Registered Representative, Securities offered through Cambridge Investment Research, Inc., a Broker/Dealer, Member FINRA/SIPC. Investment Advisor Representative, Cambridge Investment Research Advisors, Inc, a Registered Investment Advisor.

Beauty Key

Your dermatologist recommended daily regimen to help skin combat environmental damage and aid in nightly rejuvenation. Learn more at mychelle.com

BOBDREIZLER.COM

Bert H. Brooks, D.V.M.

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

530 666-7322

holisticvet@hughes.net free email consultations

15200 County Road 96B Woodland, CA 95695 By appointment only. El veterinario habla español.

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THE FORK MAGAZINE WINTER 2019

Hike • Trail Run Equestrian Ride Geology

History • Birding Botany Adventure Hikes

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

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SACRAMENTO NATURAL FOODS CO-OP

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

MATT BISTIS

Realtor

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

mbistis@golyon.com

THE FORK MAGAZINE WINTER 2019

Your

COMMUNITY

store

AT THE CORNER OF R AND 29TH sac.coop