The Tonic Fall 2023

Letter from the manager

Every September our team of staff and board volunteers reflect on our co-op’s values as we dive into a new fiscal year. A cooperative business comes from the concept of cooperation itself: the process of working together to the same end.

As I reflect on our ends, the first thing I think of is our vision statement, “Sno-Isle Food Co-op: Growing the health of our communities from the roots up!” The second is our mission statement, including focal points such as, “Feature wholesome and organic products”, and “Demonstrate a commitment to access and inclusion”. Finally, we must always adhere to the cooperative principles set by the International Cooperative Alliance; these principles serve as a foundation to co-ops worldwide.

I feel humbled to work every day with this dedicated community that values all these key ingredients that make our store so special. The responsibility we carry as a team in operating this wonderful space is heard daily in the words, “The Co-op.” When someone says, “I love the Co-op.”, or “they may have that at Co-op.”, what I hear is that we are THE co-op of your choice! For that, our whole team will always feel grateful, thank you so much!

We look forward to celebrating this year with all our Co-op Owners at our Annual Meeting on October 6th at Forest Park’s Floral Hall. We host this celebration every year and coincidentally it is during National Coop Month! It’s a true wonder to know that this time is celebrated by many different folx from communities far and wide who value cooperation, wholesome foods, and sustainability.

As the bright colors of fall leaves start shining in the sun, let this be a reminder to us all that good food and great company are every day.

Leah Scates General Manager

Slow and Easy

When convenience counts, turn to your slow cooker for flavorful meals that are low effort, high reward and worth the wait.

Slow Cooker Orange Chipotle Beef Tacos

Serves 6. Prep time: 4 to 8 hours; 20 minutes active.

11⁄2 pounds beef chuck roast

2 tablespoons tomato paste

1 teaspoon chipotle powder

1 teaspoon ground cumin

1⁄2 teaspoon dried oregano

1⁄2 teaspoon salt

4 cloves garlic, peeled

2 large seedless oranges, quartered

12 taco shells or corn tortillas

3 cups shredded lettuce

3 medium tomatoes, chopped

11⁄2 cups shredded Monterey Jack cheese

1. Place the beef in a slow cooker. Stir together the tomato paste, chipotle, cumin, oregano and salt in a small bowl, then rub the mixture over the beef. Place garlic cloves and oranges on top of the meat and cover the pot. Turn temperature to high and cook for 4 hours, or on low for 7 to 8 hours. When the meat shreds when pressed with a fork, turn off the cooker and take out the insert to cool. Use tongs to transfer the meat to a bowl to cool, and shred the beef.

2. Place a strainer over a small pot and strain the liquids from the cooker into the pot. Squeeze the oranges over the strainer. Bring the juices to a boil and cook for about 10 minutes, until reduced to a syrupy consistency. Pour over the shredded beef and toss to coat. Taste for seasoning; add salt or more chipotle, if desired.

3. Serve with taco shells or warm corn tortillas, lettuce, chopped tomato and shredded cheese. Pair these tacos with tortilla chips and homemade guacamole or your favorite salsa. The meat can also be folded into larger tortillas with leftover cooked rice to make tasty burritos.

A slow cooker transforms affordable cuts of meat like chuck roast, pork shoulder and chicken legs into tender, juicy main dishes.

Slow Cooker Chicken Cacciatore

Serves 6. Prep time: 8 hours; 1 hour active.

14 ounces diced canned tomatoes

1 large onion, chopped

1 medium green pepper, chopped

1 medium zucchini, sliced

2 ribs celery, chopped

3 cloves garlic, chopped

1 teaspoon dried basil

1 teaspoon dried oregano

1⁄2 teaspoon salt

1⁄2 cup dry red wine

1⁄2 cup chicken stock

4 ounces tomato paste

6 chicken legs, skinless

2 cups brown rice

1. In a large slow cooker, combine the tomatoes, onion, green pepper, zucchini, celery, garlic, basil, oregano, salt, red wine, chicken stock and tomato paste. Stir to mix, then add the chicken legs and press down to cover them with the vegetable and spice mixture as much as possible. Set the cooker on low and cook for 7 hours.

2. Start cooking the rice about 45 minutes before the chicken is finished cooking.

3. When chicken cooking is completed, taste and add salt and pepper as needed. Serve a cup of cooked brown rice in a wide bowl or pasta plate, with a chicken leg and vegetable sauce.

Crockpot Calico Beans

Serves 10. Prep time: 5 hours, 15 minutes; 15 minutes active.

1 tablespoon olive oil

1 yellow onion, diced

1 red bell pepper, diced

2 garlic cloves, minced

1 15-ounce can pinto beans

1 15-ounce can butter or cannellini beans

1 15-ounce can kidney beans

1 15-ounce can crushed tomatoes

1⁄3 cup ketchup

3 tablespoons maple syrup

2 tablespoons tamari

1 tablespoon apple cider vinegar

2 teaspoons Worcestershire sauce

Salt and pepper to taste

1. Rinse and drain the canned beans. Heat olive oil in a skillet over medium-high heat and saute the onion, pepper and garlic for 5-10 minutes until tender.

2. Add the onions and peppers to a slow cooker along with the rest of the ingredients and stir well. Turn the slow cooker to low and cook for 5 hours. Taste for salt and pepper. Serve warm.

Slow Cooker Teriyaki Beef Ribs

Serves 6. Prep time: 7 hours, 30 minutes; 30 minutes active.

4 pounds beef short ribs (about 4 inches long)

3⁄4 cup teriyaki sauce

1 tablespoon Sriracha sauce

2 tablespoons sesame seeds

2 medium scallions, finely chopped

Canola oil

1. In a large skillet, heat a tablespoon or so of canola oil over medium-high heat, and swirl to coat the surface with oil. When the pan is hot, place several ribs, meaty side down, in the hot oil. Cook for 1 to 2 minutes to sear and brown the surface. Transfer the ribs to a 4-quart slow cooker, and continue until all the ribs are browned, adding more oil as needed.

2. In a cup, mix the teriyaki sauce and Sriracha sauce and pour over the ribs, turning to coat. Cover the slow cooker and set to low. Cook for 7 hours.

3. Uncover the ribs and transfer them to a platter; cover to keep warm. Pour the liquids from the cooker into a small pan and bring to a boil over high heat. Reduce to a strong simmer and cook for about 10 minutes, to reduce and thicken the sauce. If desired, skim the fat from the sauce.

4. Pour the sauce over the ribs and sprinkle with sesame seeds and scallions. Serve warm.

Citrus-Chile Pork with Herb Sauce

Serves 6. Prep time: 6 hours, 30 minutes; 30 minutes active.

6 cloves garlic, sliced

2 large jalapeños, seeded

2 tablespoons extra virgin olive oil, divided

1 tablespoon ground cumin

1 tablespoon dried oregano

1 teaspoon salt

3 1⁄2 pounds pork butt or shoulder, bone-in

1 large orange, quartered

1 large lime, quartered

2 large scallions, chopped

1⁄2 cup fresh cilantro

3 cups cooked brown rice

1. In a food processor or food chopper, mince the garlic and jalapeños; remove half to use later for the sauce. Add 1 tablespoon of the olive oil, cumin, oregano and salt and process to mix.

2. Trim extra fat layer from the roast. Place the roast in a 4- to 6-quart slow cooker. Rub the olive oil mixture all over the roast — make sure the whole roast is covered. Place the orange

and lime quarters on top of and around the roast, then cover tightly. Cook on low heat for 6 hours.

3. When the pork is tender, transfer to a cutting board, reserving the juices and the citrus quarters for the sauce. Let stand for 5 minutes before cutting; keep warm while you make the sauce.

4. To make the sauce, place the remaining tablespoon of olive oil in a small pot and place over medium-high heat. Add the reserved garlic and jalapeño mince and saute for about 1 minute. Squeeze the reserved orange and lime into the pot, using a strainer to catch any seeds. Pour in the reserved roast juices. Bring to a boil and cook for about 10 minutes to thicken slightly. Add the scallions and cilantro and simmer on low for 1 minute.

5. Remove the bone, then slice the pork and serve it on a bed of rice, drizzled with the citrus sauce.

staff picks

“As the evenings cool into fall. I love to sip on a WA. Cabernet Sauvignon, listen to a podcast, and work on a puzzle.”

-Corrine, Mercantile Lead

“These Paqui chips disappear from the shelves almost as fast as they disappear in my pantry! They’re incredibly addicting and go great with chunky salsa. Also, try the Salsa Verde flavor!”

-Ziggy, Retail Clerk

“These Momofuku Noodles are nicely spicy and a great protein source. Taste great with added veggies.”

-Heidi, Produce/Retail Clerk

farm fieLd trip

This summer, members from our Produce Department were lucky enough to participate in a local farm tour. Their first stop was Valley Pride Farm, which has represented several growers since 1980. One of the largest handlers of fresh produce in Washington, they grow broccoli, cauliflowers, and Brussels sprouts on 3000 acres in Skagit Valley.

Their next stop was Skagit Flats, run by Andy Ross. Ross started farming in 2002 on a 13-acre parcel. Unlike most farms of his size, Andy has chosen to sell all of his produce wholesale, which has worked very well for him. He hopes his success on a small scale will be a possibility for other small farms in the future.

The third stop was Washington Lettuce and Hughes Farms. Their partnership has been thriving since 1986; Hughes Farms manages the production schedule and farming side, while WA Lettuce manages the sales and logistics side of the operations. The fresh market crops they focus on are several varieties of potatoes and broccoli. The Hughes also rotate their crops with wheat, barley, corn, and seed crop.

Finally, the team ended their tour with a visit to Treehouse Farms. Run by a brother and sister team, Treehouse Farms is a beautiful farm that grows sunflowers, broccoli, blueberries, and corn. Our team members had a great time on the tour, connecting with farmers and retailers, learning about the history and processes of the farms, and tasting the delicious harvests. They can’t wait until next year!

FALL 2023

2024 BOARD OF TRUSTEES CANDIDATES

Barbara Bengtsson

I moved to Everett a year ago after frequenting the Sno Isle Food Co-op for several years when visiting my daughter. I am a scientist by training and work in the biotech industry. I believe in the power of community. As a volunteer with 350 Seattle, I organized a climate justice-focused book club and served on the board. If resilience were a soup, access to healthy, sustainably grown food would be among the key ingredients along with meaningful work and livable wages, all of which the Sno Isle Food Co-op strives to provide. As a member of the Board of Trustees, I would relish the opportunity to help the co-op grow while staying true to cooperative principles.

John Bostrom

I am currently employed as an actuary at a large UK company, although I live and work remotely in Arlington. For the past thirty years, I've worked either as a consultant or as an actuary in various multinational companies. Where I believe I can bring value is in the management of Co-op assets and finances. I understand how to match liabilities to assets and how to financially plan for the long-term future. I'm applying because I believe I can bring a unique perspective to the Co-op Trustee board. I'm passionate about giving back to my community. I started by giving monthly donations to the Everett Gospel Mission to assist those less fortunate than myself. From there I branched out and began donating to food banks across Washington State. My vision for Sno-Isle Natural Foods Co-op is that it be sustainable well into the future and to help it grow and prosper. I've been an owner of the Co-op for almost ten years now, and I know many of you have been owners for much longer. What makes Sno-Isle unique is that you can't get that kind of personal touch anywhere else. I want to see that type of personal connection continue for long into the future.

Tyler Chism

Greetings, I'm Tyler Chism, a lifelong Snohomish County resident with 20 years in Everett. I'm an enthusiastic community leader dedicated to fostering well-being, sustainable food systems, and cooperative values. With experience as a small business owner and City of Everett employee, I have a diverse skill set that lends itself well to the role of Trustee. My community work is driven by my love for Everett and a commitment to enhancing the quality of life for all. My background in marketing and economic development equips me to make informed decisions as a Trustee. As a Co-op Trustee, I'll champion inclusivity, supporting the local economy, and increased access to healthy, organic, local food. I believe that many of our societal issues can be improved simply by changing how we eat and consume, and real change happens at the hyperlocal community level. In the coming five years, I envision the Sno-Isle Natural Foods Co-op thriving as a beacon of ethical consumption, community engagement, and holistic well-being.

Tye Ferrell

I am running for my third three-year term on the Board and currently serve as Board President. The pandemic was difficult for the Co-op as sales declined, but we have emerged stronger. The Board hired a dynamic new General Manager, after the loss of our long-term GM, who is making impressive changes to increase sales and membership. Co-ops help to build strong and inclusive local economies. For my final term on the Board, I will work to 1) realize our vision of an expanded Co-op that nourishes bodies, minds, community, and nature and 2) build the Co-op’s financial strength to prepare for future challenges and take advantage of opportunities. A big part of that will be strengthening our equity and inclusion efforts. https://www.linkedin.com/in/tye-ferrell/

Mark Gray

I have been a Special Inspector, which is a leg of the Building Department for the municipality where construction work may occur. I have experience in the food industry for food preparation and grocery. I have owned and managed independent distribution and marketing networks, which has given me experience setting up and managing accounts, merchandising, and inventory. I excel in decision making, problem solving, and getting the job done with team work and mutual respect. Let's do it!

Linda Nelson

I am retired from a sales position at the Schack Art Center. Previously, I have been an office manager at a dental practice, insurance coordinator, ballet teacher, pre-K teacher, youth director and Board member at the YWCA. With all these varied skills and experiences I feel I am an excellent candidate to help the Co-op continue to provide the community with quality food and products needed to live a healthy, thoughtful life.

Healthy Kids Lunches

Simple ideas to banish lunchbox boredom.

By Mandy Makinen

Okay, parents. We all know that back to school is, although bittersweet for our children, pretty good for us. Our children are again occupied in noble pursuits, they get regular exercise, they have plenty of time with their friends and the echo of “I’m bored” vanishes from the halls of our homes. Things are always good for a few weeks — at least until a new boredom sets in. School lunch burnout.

For those who regularly pack lunches for an elementary school–aged child, you may have run into a few common points of friction. Namely, boredom with content, arguments over what did not get eaten that day, and issues revolving around trading for junk food. Let’s look over the issues, one at a time.

Battling boredom

I had always planned on being the mom who would break out the cookie cutters to make lunchtime sandwiches special, or who would creatively market sacks of carrot coins or a standup broccoli forest to my child. But the reality is, that takes time. Our family tries to put emphasis on dinner and eating (mostly) homecooked meals together

at night, so with already limited time in the evenings, packing elaborate bag lunches has fallen by the wayside.

Working under time constraints might take some of the creativity out of presentation, but it doesn’t have to mean a boring or unbalanced lunch. We adopted a baseline of this equation: 1 + 1 + 1 = 1. One fruit or vegetable (e.g., carrots, banana, cucumber, apple), one protein (turkey, peanut butter, ham, cheese), and one carbohydrate (bagel, crackers, English muffin, tortillas) = one lunch. Dividing lunch-building into predictable units makes it easy for my son to participate by choosing different, changing components. One of the best side effects of this lunch style is that it teaches my son about nutrition — which types of food have what nutritional value. Now my son knows that peanut butter is a protein, not a vegetable. He knows that a banana is not a significant source of complex carbohydrates but that a whole wheat bagel is.

Emphasize efficiency

There was a time, I am sure, when all kids would sit down to lunch at school with enthusiasm and dig in, focused on the task of chewing their food and getting refueled for an afternoon of

learning. I believe that time was somewhere around the year 19-oh…never?

The truth is that lunch is, and has always been, an important social time for kids. This is when jokes get told, bragging gets done and where today’s hilarious sight gags are tomorrow’s doctor’s visits (raisins in the nose, anyone?). This is also when your child is supposed to focus and eat their whole lunch.

Remembering to keep portions small and the eating process efficient (think bite-size finger foods) helps ensure that more food gets eaten. This is the way toddlers eat, but I find it works great at any age (I love

Less lunch trading

My son reports that a lot of unsanctioned lunch trading happens. Packaged, processed foods designed for lunchboxes — fruit snacks, cookies, chips and cheese puffs — are a hot commodity. For a kid who brings a healthy lunch every day, those things help him build an argument that his mother is the meanest, most boring person alive. It’s disappointing to think that the healthy meal we spent time and money planning and purchasing could be traded for less healthy food on a whim. Though I suspect my son’s whole wheat bagel or almonds rank low in lunch table trading values. But to alleviate the feeling that my child is going to be scarred by his health-fanatic mom who never + + 1 1 1 1 protein fruit / vegetable

a “snack lunch” at the office myself). It doesn’t have to look extremely coordinated to be a good lunch — a handful of nuts, a bag of snap peas, some cheese cubes, grapes, whole wheat bagel half. All these things are easy to eat, and more important, can be safely eaten while paying attention to at least three other things at once.

Dividing

Reprinted by permission from grocery.coop.

allowed him to have fun foods, we've added “mystery” items to the lunchbox — something that doesn't fall into the main food groups: fruit leather, organic chocolate milk, natural energy bars, a single serving of chips. We shop for these mystery items, along with the rest of his lunch, at our local food co-op, where it’s easier to minimize the stuff I don’t want him to eat: high-fructose corn syrup, hydrogenated fats, artificial chemical sweeteners and dyes. My hope is that he’ll covet these treats enough that they don’t end up in trading action and it keeps him eating our home lunches, which are healthier than the alternative overall, for years to come.

lunch-building into predictable units makes it easy for kids to participate by choosing different, changing components.

Words of WeLLness: Skin Barrier Support

By Taryn Cooper, Wellness Manager

As we make our way through fall and into winter, some of us may notice changes in our skin, and our natural skin barrier may need some support to keep our skin feeling hydrated.

What is your skin barrier and how do you know if it’s damaged?

Your skin barrier is quite simply what it sounds like: the outermost layer of your skin which protects your skin and body from irritants in your external environment. A strong skin barrier will keep moisture in, and keep microorganisms out. A damaged skin barrier will often leave your face feeling tight, dry, red, scaly, and can even lead to acne. Skin barrier damage can be caused by genetics or age, but is most often caused by too many active ingredients (think things like retinol or vitamin c), over washing, and over exfoliating the skin. How can you restore a damaged skin barrier?

1. Moisturize, moisturize, moisturize! - Seriously, the more hydrating a product is the more beneficial it is to your skin barrier. The thickest moisturizing cream that feels nice and comfortable on your skin should be used, this is not a one size fits all fix unfortunately and may take some trial and error before finding the moisturizer that works best for you.

2. Simplify! - Wash, moisturize, SPF; do not exfoliate. The fewer products you use, the easier it is for your skin barrier to recover and get to its natural state. For seriously damaged skin a moisturizing serum should also be added, and overnight “slugging” can do wonders. Bonus: What is slugging???

Slugging is the act of “sealing in” all of the benefits of your skincare products by using an occlusive as the final step. This creates a physical barrier and locks in the hydrating effects of other skincare products. Some common occlusive include: jojoba oil, castor oil, cocoa butter, coconut oil, squalene, lanolin, and tallow. For those struggling with acne slugging may be a help, or it may make the issue worse. Please keep a watchful eye on your skin if you decide to give it a try!

3. Discontinue using strong active ingredients, at least for now.- Strong active ingredients can really be a gift for your skin when you need them, but overuse can severely damage the skin barrier. Avoid exfoliating acids, retinoids, and vitamin c.

What ingredients are helpful for restoring your skin barrier?

Here are a few of my favorite restoring ingredients and some products that contain them: Plant Ceramides- Ceramides are lipids that occur naturally in many plant and animal products, and most importantly are produced naturally in your skin. Ceramides protect against moisture loss and also aid in skin repair and healing. When your skin barrier is

damaged it has trouble holding in lipids and moisture, so adding things back like hyaluronic acid and ceramides is a must! My favorite products with plant ceramides are Cocokind’s Ceramide Barrier Serum and Acure’s Ultra Hydrating Plant Ceramide Daily Facial Lotion.

Peptides- Strong amino acids that occur naturally in our skin, they add firmness and elasticity to you skin as well as keeping moisture in, and toxins out. Maybe you’re noticing the theme here: moisture in, toxins outthe role of a healthy skin barrier. Peptides, as an amino acid, are also important building blocks for protein, reducing healing time, as well as fine lines and wrinkles. We carry several Vegan Collagen Peptide products, our most popular are from Pacifica’s Vegan Collagen line, and my personal favorite is the Vegan Collagen Serum by Emani, so rich and has been a game changer for my skin texture. Another fabulous product is Cocokind’s Resurrection Polypeptide Cream, ultra-rich and packed with moisture, this cream has the additional skin barrier superstar squalene in its formula and leaves skin feeling replenished.

Niacinamide- Niacinamide soothes skin inflammation and helps restore skins surface, protecting against moisture loss; it also increases your natural ceramide production. Some products we have the contain niacinamide are Emani Sleep & Renew Serum, Acure Seriously Soothing Day Cream (SPF 30!), and back again: Acure Ultra Hydrating Plant Ceramide Daily Facial Lotion. Honorable product mention: Cocokind Oil to Milk cleanser- this gentle cleanser is formulated specifically with skin barrier support in mind. How long will this take?

For most people their skin barrier will be replenished in 3-4 weeks, and for others it can take as long as 8 weeks. When you feel comfortable adding active ingredients back into your routine, start slow and add one at a time. If the symptoms of a damaged skin barrier resonate with you, slow down, try a simplified routine for a few weeks, and see if your skin improves!