Insider July 2013

Insider The

july 2013

brought to you by the swarthmore food cooperative

What’s Inside?

5 Myths About Local Food... page 4 Back To Basics... page 5 The Origin of John’s Mix... page 9 The Skinny On Cheese... page 9 Meet The Swartzentrubers... page 10 What’s New... page 11 July’s 13 for 30 Specials... page 13 Upcoming Events... page14

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5

Myths about

Local Food

As you may have noticed, we’re pretty into the local movement. We love when things come our way that doesn’t step outside of our 150-mile local range. But, some do not agree with us, claiming local food is too expensive or not globally efficient. Yet, we still stand behind this movement full heartedly. So, here it is, friends, 5 myths about the local movement unraveled.

1. Local food is expensive Probably one of the biggest myths about local food is that it can be pricey. Depending on where you shop, this can be true. However, the issue is not that local food is expensive; the issue is that the alternative is cheap, subsidized, and not as healthy and nutrient rich as the local stuff. Regardless, you can find affordable, local produce.

Try eliminating the middle man by visiting a farmers market or consider joining a CSA (up front costs may be pricey but over the season it breaks down to almost nothing!)

“

It’s not a trend, locavores are here to stay.

”

2. The world can’t survive on local food alone Economists love this one. With a growing population, many feel that we cannot survive off of just local food, we have to specialize they say. Alternet.org states,

“But [Steve Sexton of Freakonomics] argument ignores the vast expanses of land planted with entirely unnecessary crops for feeding the world: cotton, sugarcane, palm oil, soybeans, corn, rubber, tobacco, and fast growing trees like eucalyptus for paper production, to name a few. No doubt we need some cotton, sugar, and corn, etc.

But the amount of land under these crops, which are then used to produce biofuels, processed foods, factoryfarmed meat, paper, clothing, and industrial inputs, is immense, wasteful, and largely (although not entirely) unnecessary.”

What we need to do is not to start specializing in unnecessary amounts of crops, but to decrease the amount we consume, revaluate what we consume, and decrease the amount of waste we produce. There is no doubt that our food system needs to be revaluated, but buying local is a step in the right direction.

3. Eating local causes nutritional gaps Some criticize the local movement for fear of not eating enough of the right vitamins we need to be healthy.

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However, local produce is some the most vitamin rich food you can eat. Because of GMOs and pesticides, the produce bought out of season often loses its nutritional value. So, even though you think you might be getting an abundance of vitamin C from all those strawberries you eat in the winter, chances are you’re not getting as much bang for your buck if you were to eat seasonal sweet potatoes or beets.

4. Local food is only good in the summer Many find that buying local is only possible in the summer when the farmers’ markets are booming with sweet fruits and hearty vegetables. However, the fall and winter months are just as exciting in regards to local produce, you just have to know what you’re looking at. Don’t be afraid of produce that is foreign to your pallet. Instead, explore your options and try out new recipes. Ask your local farmer how he cooks his produce or use that information database we all love, the Internet. Don’t forget, local breads and meats are available year round!

If you’re always hankering for some spring or summer produce in the winter, look into canning. It’s a great way to preserve the extra produce you have during the spring and summer.

5. Local is just a trend Let’s be real here. With the energy, climate, and hunger crisis upon us, it’s pretty evident that something needs to change. Buying local might not be the solution to all of our problems, but it sure does help a ton. By reducing the amount of food miles we use, we reduce the amount of carbon emissions and reducing travel time creates less of a need for pesticides and waxing used to preserve produce. In addition, local food farmers is more likely to offer fair wages and opportunities to its employees, giving a boost to your local economy. It’s not a trend, locavores are here to stay.

Back To Basics

It’s no mystery that the food industry presented to us today can be quite backwards. Many towns, cities, and even entire countries strugComing Soon... gle with the balance between the well-fed and the malnourished. Parents and children that reside in wealthy towns often leave the dinner table with full bellies, while other families, even if they live only a few miles down the road, struggle to just keep food on the table every night. This complex often leads impoverished families to buy cheap food, often filled with preservatives and fat, offering little nutrition, due to the lack of access to healthy food.

By implementing the Back To Basics program, we hope to aid the food access dilemma. Back To Basics will reduce the prices of food staples, or food that is necessary to develop a healthy diet. Some staples include milk, bread, eggs, produce, meat, etc.

By lowering the prices of food staples, we will increase the access impoverished families have to healthy food. We hope to build on this program so families of all income levels are able to shop at the Co-op.

The Origin of

“John’s Mix” John O’Neill, the Co-op’s assistant grocery manager, recently added his trail mix to the bulk aisle. Filled with raisins, sunflower seeds, almonds, and peanuts, “John’s Mix” is sure to fill you up and keep you energized.

Below John explains the process of creating this Co-op staple.

When I worked for previous employers I would always run into the horrifying, crippling issue of the “energy drop.” I turned to sodas, chips, cupcakes, cookies, providing me with a temporary energy boost, but inevitably leaving me more sluggish than before. Needless to say, it was no way to sustain myself through an entire workday.

Then I joined the Co-op crew!

Since working at the Co-op, I am much healthier both physically and mentally.

When Marci, our Grocery Manager, went down, we were a little short handed and the whole department had to step up its game. In addition to preparing for finals, I was working extra shifts to make sure that everything was covered. I was searching the store for a new energy source, and all I could find was pre-packaged granolas, they were good but just didn’t have the right combination for me. That’s when it hit

The Skinny On Cheese It’s a no brainer that cheese has a bad reputation. High in sodium and fat, cheese is often considered the death to most diets. However, cheese has its benefits. It’s a great source of calcium, protein, vitamin A & D, zinc, and phosphorus. Cheese also builds strong teeth and bones and is said to prevent osteoporosis. While browsing our cheese selection, take note to the benefits of low fat, raw milk, and goat cheese selections to find a cheese that best suits your diet.

Low Fat Cheese Low fat cheese is a great way to reap the benefits of cheese without all of the sodium and, of course, saturated fat. Some claim low fat cheese can even help you lose weight because the protein helps curb your appetite, keeping you full and satisfied after meals and snacks while the calcium boosts metabolism.

Raw Milk Cheese Although the legality varies nation wide, we do indeed sell raw milk cheese. Raw milk must be sold within 48 hours of milking, therefore, raw milk cheese is often more fresh than pasteurized cheese. Raw milk cheese is even said to be tastier than pasteurized cheese due to the change in seasons and diet of the cows.

Goat Milk Cheese Goat cheese has fewer calories and fat when compared to cheese made with cow milk. It is also higher in protein and calcium. Fat molecules in goat cheese are shorter than those in cows’ milk cheese, making the cheese easily digestible. Dr. Oz claims that goat cheese could also protect against Alzheimer’s and heart disease.

me. I began buying our own bulk items, experimenting with different variations of trail mix. I eventually stumbled upon,“John’s Mix,” as our General Manager, Marc, so jokingly put. It’s simple - almonds, peanuts, sunflower seeds and raisins. It’s delicious and it gives me the energy boost I need.

“John’s Mix” is available in our bulk department for $4.29 per pound.

The Swartzentrubers meet...

If you’ve been to the Co-op lately, you may have noticed we changed our grass fed beef supplier.

The Swartzentruber family now provides the Coop with all of our grass fed beef, pastured chickens, and cage-free eggs.

The Swartzentrubers hail from Schuylkill County and stumbled upon farming accidentally. After trying Piedmontese beef, the family fell in love with the taste and were determined to find this special beef again. In 2009, the Swartzentrubers began raising and breeding Piedmontese cattle.

Piedmontese cattle originate from the Piedmont region of Italy and are known for the naturally reoccuring gene ‘myostatin,’ a gene that is often

considered a mutation in other cattle. Because of this gene, Piedmontese posses less fat and what is known as “double muscles” creating a lean, yet suprisingly tender, texture. The Swartzentrubers pride themselves on raising their cattle with humane practices, allowing them to graze on grass and roam the farm.

The Swartzentruber family has expanded their farm greatly in past few years, now raising pastured chickens and pigs too.

For more information and cooking tips, visit www. stonymountainranch.net

Pictured below is a feeding structure for the free range chickens. The structure’s purpose is to protect against threats and to maintain a rotating feeding lot.

What’s New?

Co-op Made Smoothies

We have new things, shiny things

Pachamama Coffee

Pachamama Coffee is a coffee cooperative based in Davis, California. Their mission is simple; to serve customers premium coffee in the most direct way possible and to improve the lives of small-scale farmers around the world. Owned by coffee farmers, members of Pachamama Coffee reside mostly in Latin America, including Mexico, Guatemala, and Nicaragua. Pachamama Coffee is organic and fair trade certified, meaning that the farmers are provided with a living wage and safe working conditions.

Co-op house made smoothies are finally here! After weeks of planning, these babies are ready to be enjoyed. James, our assistant produce manager, creates his concoctions based on the season so be sure to check back for new flavors. Right now, we are serving the “Tom Tom,” raspberry, strawberry & pineapple, “The Smooth-E,” spinach, strawberry, apple, & banana, and the “SaraYO,” peach & banana. Our smoothies are all made from fresh fruit and produce. They have no added sugar, just a hint of yogurt. Smoothies live in the produce section and are on sale for $2.99 a bottle.

Pachamama Coffee is available in our bulk aisle. Currently, the Co-op is selling a decaf blend, a Guatemala blend, and an Ethiopian blend, all for only $11.99.

For more information on Pachamama Coffee, visit www.pacha.coop

Zsa’s Ice Cream The ice cream freezer is back! Located in the front of the store, the ice cream freezer is filled with summer treats. Grab a locally homemade, montrous icecream sandwich or a mini cup courtesy of Zsa’s.

Flavors change often so be sure to check back daily for flavors like lemon buttermilk or chocolate sorbet. Ice cream sandwiches are on sale for $2.99 and the minis are on sale for $1.99. Need more ice cream in your life?

Check out Zsa’s pints in our freezer aisle on sale for $5.99.

Iced Coffee Just in time for summer, the Co-op now sells iced coffee! Inspired by traditional Vietnamese coffee, we use sweetened condensed milk to add a touch of sweet to this cool coffee. Grab one from our beverage case for only $2.00. Pair it with a muffin or bagel before your morning commute or try it solo for an afternoon pick me up. Either way, it’s delectable.

July’s Specials

Upcoming Events Friday, July 12...

Pop Up French Bistro

Raw Milk, Local Cheese $2.00 off per pound Hope Springs Farmer’s Cheese reg. $11.99/lb Misty Creek Daity Goat Cheddar reg. $16.99/lb Green Acres Farm Wise Green reg. $17.99/lb PA Noble Cave Aged Cheddar reg. $20.99/lb

Simply Naked Stacy’s Pita & Bagel Chips $2.99 each

Chocolate Covered Strawberries $1.00 off per lb reg. $15.95/lb

Wholesome Dairy Raw Milk $1.00 off gallon, reg. $6.99 $.50 off 1/2 gallon, reg. $4.99 $.50 off pint, reg. $2.49 Peeled, Deveined Cooked Shrimp $14.49 each reg. $14.99 each

reg. $3.49 each

(frozen, 1 lb., 16/20 count)

Organic Mini Carrots $1.99 per bag

Mango & Pineapple Citrus Zest Salad $8.99 per lb

reg. $2.29/lb

reg. $9.99 per lb

Skinless, Boneless Co-op Certified Chicken Breast Grain Mustard, Honey Oven $5.99 per lb Roasted Turkey Breast reg. $6.49/lb $1.00 off per lb reg $12.99 per lb

Friday & Saturday, July 19 & 20...

Members Appreciation Days

Friday - Sunday, July 26 - July 28...

XPoNential Music Festival

Wednesday, July 31...

New Members’ Orientation at 5:30 PM

Wellness Wednesday

...every Wednesday 11 AM - 2 PM

Fried Chicken Friday ...every Friday at 2 PM

BBQ Saturdays

...every Saturday 11:30 AM - 2:30 PM

Coming Soon...

Puppet Festival Revolution ... August 10 Homebrew Competition ... August 24 National Food Day ... October 26

Thank You To Our Membership Partners Tyler Arboretum . Hedgerow Theatre . Penn Museum . Please Touch Museum . Annenberg Center for Performing Arts . Penn Museum .

Eastern State Penitentiary . Academy of Natural Sciences . Bryn Mawr Running Company . Yoga at Wellness on Park . Cycle Fit . Fitness Together . Pilates Connexion . The 5 Senses . One Village Coffee . John & Kira's Gourmet Chocolate . Local Home + Gifts .

Starry Eyed Optical . Hipcycle . Earth & State . Kuta . Reconsiderd Home . Blueberry Bog . Seven Stones Gallery . Sorella Boutique . Compendium Boutique .

Ten Thousand Villages . Penns Woods Winery . Farm Truck . John's Village Markets . Viso's Authentic Italian Desserts . Cheng Hing . Dunkin Donuts . Occasionally Yours . Vicky's Place . Mango's Froyo . Aria . Desert Rose . Dos Gringos . ME Photo & Design . Untours . Suburban Music School . Neil's Knife Sharpening Service . Solavei . Wellness On Park .

Craftforia . Garnet Cleaners . Swarthmore Wellness .

Healing Partners Day Spa