co+nnections IS A PUBLICATION OF THE MERC CO+OP
s u mm e r 2 0 1 7
In this issue
Authentically Grass-Fed page 4 Picnic Perfect page 7 Naturally Nutritious page 3 Class Calendar page 10
FROM THE BOARD
Reasons to Run for Your Co-op’s Board of Directors
Board of Directors
a conversation with ryann waller, board member
The Merc Co+op continues the board election season with some insights and inspiration from out-going board member, Ryann Waller. Waller’s connection to our co-op began in the early 90s when she attended a KU music camp. She fondly remembers the co-op as a welcoming environment where people could share their passion for food. As her relationship with the store matured, it became important for her to participate as more than an owner. And, her desire to grow the co-op’s positive influence and cooperative spirit is why she decided to run for the board. “I ran for the board because our co-op is important to our community and to our thousands of owners,” Ryann said. “Knowing that any one of us-as owners-can become a community
liaison and have a voice in this is a shining example of what makes co-ops great.” Throughout her five years on the board, Ryann’s commitment to our Ends remained as the focus for her work and decision-making. “Meeting owners and getting to know my fellow board members has been a rewarding experience. The opportunity to contribute to the wellbeing of our co-op through planning, the rewriting of our Ends, and the current roof and solar installation project is invaluable,” Waller said. Owners interested in applying for the Board of Directors may pick up a candidate packet at our customer service desk or online at TheMerc. Coop/elections. The application deadline is August 2.
new owners Hope Ekpo Mary Gage Kathleen Stratton Cheryl Freeman Collin Bruey Stephanie Jones Erica Geist Matthew Kapfer Nick Schelbar Thomas Davis Linzi Gibson Jessica Cone Mike O’Neal Jeffrey Oliver Molly Paugh Linda Daniels Shellie Colby
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Fadila Boumaza Amanda Ciambrone Trefor Francis Samantha Peoples Patty Flory-Evans Stephanie Miller Anthony Navarro Jennifer Barling Amy Brougher Danielle Harvey Sharla Blank Michael Hateschl Kathryn Stevenson Melinda Schoemaker Denise Richards Carla Westheffer Beth Hand
CO+NNECTIONS
Elizabeth Mechem Miroslaw Zubel Emily Arnold Lonzetta Harshaw Carol Costain Ollie Wenger Angelika Ludwick Dohmen Joseph Corbett Diane M’Atee Elijah Jost Niki Deason Nathan Harber Marc Bookmeyer Ava Ellison Dana Comi Beth Sansome
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Candace Molzhon Martha Taylor Bill Bartscher Jarrett Lies Steven Davis Lynne McAdoo Barbara Starrett Alyse Bensel Jessica Reed Samantha Le Eleanor Patton Jeannie Wark Carol Coonley Julie Sailors
Barbara Clark President Jennifer Ananda Kelly Barth Jake Johannes Daniel Poull Mark Sprague Ryann Waller The next board meeting will be held August 7, 2017. CO+OP STAFF
Rita York Hennecke General Manager Chris Babcock Center Store Manager Linda Cowden Produce Manager Tony Gradert Owner Services Coordinator Zac Hamlin Human Resources Manager J.P. Hinds Front End Coordinator Jason Lovell Finance Manager Martin Maigaard Food Services Manager Lowen Millspaugh Merchandising Manager Paul Morgan Information Technology Coordinator Nancy O’Connor Director of Education & Outreach Valerie Taylor Richardson Marketing Manager
The Merc News is published quarterly by: The Merc Co+op 901 Iowa, Lawrence, Kansas 66044 Phone: 785.843.8544 Fax: 785.843.7572 Web: www.TheMerc.Coop Advertisements in Connections are paid for by the advertiser and do not imply endorsement of any product or service by The Merc Co+op board, management or staff. Advertising space is limited and on a first come, first served, space available basis. Please contact Valerie Taylor Richardson at marketingmanager@themerc.coop if you are interested in display advertising. © 2017 Community Mercantile, Inc.
Naturally Nutritious Food Festival Now in it’s 28th year, the Naturally Nutritious Food Festival is an annual cooking contest with a variety of categories for adults and children. Join us at this year’s event on Wednesday, July 26 during the Free Fair at the Douglas County Fairgrounds in Building 21. Contest entries will be accepted between 6 p.m. and 7 p.m. and must be accompanied by a recipe. Judging begins at 7 p.m. A Grand Champion and the Bob Lewis Memorial Judges’ Choice Award winner will each be honored with a $50 cash prize. First, second and third place in all categories will be awarded a ribbon and a $15, $10 or $5 co-op gift card. Free sampling of the entries will follow the announcement of the winners. For official contest rules, visit www.dgcountyfair.com. Additional questions can be directed to Nancy O’Connor at The Merc Co+op at 785-843-8544.
Open Categories 1. Fresh Salsa no home-canned salsas, please 2. Kansas Cuisine any recipe using four or more ingredients grown or raised in Kansas* 3. International Cuisine 4. Main Dish featuring Local Meat 5. Meatless Main Dish 6. Healthy Dessert made with Fresh Fruit *Please indicate on your submitted recipe card which ingredients meet the requirements of the category.
Young Chef Categories+
While you’re at the fairgrounds on July 26, be sure to visit our friends on the Main Stage for the annual Chefs Challenge, sponsored by K-State Research and Extension. Starting at 7:30 p.m., watch, sample and learn as local chefs compete to win using ingredients from local producers.
7. 8.
Healthy Snack featuring Fresh Fruit Healthy Snack featuring Fresh Vegetables
These classes are for chefs ages 12 and under. Children are welcome to enter open categories as well.
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Employees of the Month APRIL Nathaniel Luna Deli Counter Assistant Nathaniel has a great work ethic, a positive attitude and he genuinely wants to help every person he interacts with, be it a customer or a fellow member of his crew. Nathaniel has been very proactive in learning every facet of his department and has quickly become a go-to expert for others. In addition, he has actively and enthusiastically volunteered his time at outreach events, allowing our community to get to know him and the high quality service and attention that he provides. We’re so glad to have Nathaniel on the team.
M aY Emily Emerson Wellness Administrative Assistant Emily has been instrumental in the organizational structure of the General Merchandise Department. Her strengths lie in her efficiency and attention to detail. Extremely organized, she took the initiative to create systems that make it easier for her and her coworkers to complete their tasks. She ensures that her reports and spreadsheets are easy to view, make sense and relevant. In addition, Emily is positive and helpful, and it is apparent that she is dedicated and cares about her job.
June Valerie Metzler Meat & Seafood Assistant Valerie has been a great addition to our Meat & Seafood Department. She’s undeniably energetic, extremely reliable and truly passionate about food. With her friendly demeanor and kind nature, she particularly excels at customer service. Valerie excepts challenges well and responds professionally. She gets what our co-op is about and has done everything she can to contribute to the well-being of the store.
SUMMER 2017
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local producers
Authentically Grass-Fed As the benefits of grass-fed beef become more widely known, “grass-fed” has become a popular term to look for when shopping for beef. However, the lesser known term “grass-finished” is often times what shoppers think they are buying. At some point in their lives, all cows eat grass. But, in the industry, cattle are not required to have a fully grass-fed diet in order to earn a grass-fed label. Often, grassfed is used as a term for cattle that were started on a grass diet but have either received supplemental grain feed or are finished on a fully grain-based diet. Grass-fed cows are not necessarily pasture raised, and many spend their last few months eating grain in feedlots to quickly gain weight. Meanwhile, grass-fed/grass-finished beef comes from cattle that eat only grass and forage for their entire lives. The authenticity and integrity of the grass-fed label matters to our local beef producers, which include two grass-fed/grass-finished cattle ranches: Red Steer Farm of Severy, Ks, and Wakarusa Ridge Ranch of Overbrook, Ks. With just six years in the cattle business, Nicholas Thorp of Red Steer Farm is committed to raising his small herd respectfully, which includes feeding them what they would naturally eat. Thorp’s Red Angus graze on the native grasses of the Flint Hills in season and hay or alfalfa in the winter, dormant months.
Benefits of Grass-Fed Beef fewer calories
less overall fat less saturated fat more good fats: omega-3 and CLA higher levels of essential vitamins and minerals lower incidence of bacteria including e. coli
“What I learned in my research from visiting other ranches is, honestly, what not to do. My wife, Anita, and I knew we wanted our ranch to be totally organic and sustainable and humane,” Thorp said. “Our farm is run on a zero-stress philosophy where we walk amongst the herd and do not pressure them in any way - no prods, no four wheelers, just our hands.”
paleo friendly
Like Thorp, Patti and Clay Adams of Wakarusa Ridge Ranch are devoted to their herd of Dexter cattle. In what Patti calls a “milestone moment” in their lives, the Adams purchased their ranch from Clay’s parents in 1991. In 2004, they began raising Dexters, one of the smallest breeds known for producing milk and meat.
On cover: A Red Angus calf and steer from Red Steer Farm. At top: Nicholas Thorp walks among his herd of Red Angus.The Thorp family on their farm in the southern Flint Hills. (Red Steer images courtesy of Karla Jo Grimmit.) At right: Patti Adams of Wakarusa Ridge Farm with Seana.
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“We wanted to raise cattle in a way that we could honor them, make positive contributions to the breed and enjoy the presence of these animals in our lives,” Adams said. Though neither ranch is certified organic, both use Less than no pesticides and control miles weeds by fire. Red Steer to The Merc uses no herbicides. Wakarusa manually removes or spot sprays using an EPA approved herbicide for noxious weeds, as required by state law. Both ranches provide their herds with free access to clean water and open pastures to graze. Quality treatment of their animals is what Thorp and Adams say contributes to the quality of meat.
easy meal solutions
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“I believe that if my steers are relaxed that it produces a better quality of meat,” Thorp said. “I firmly believe that because we treat them so well, so humanely, that there is a level of respect in the interaction between human and animal.” “We know each animal in our herd by name,” Adams said. ”We are passionate about producing healthy, high quality, productive animals that make exceptionally high quality beef and beautiful registered breeding stock.” Unlike grain-finished beef, there is less fat on grass-finished beef. The amount of marbling (intramuscular fat) typically earns it a Choice grade. Depal Patel, Meat & Seafood Coordinator, recommends that cuts be cooked rare to medium-rare (120-135 degrees), and to cook either low and slow or to marinade and quickly sear. “From flavor to preparation to ranching practices, there are distinct differences to grass-fed/grass-finished beef,” said Patel. “It’s a movement with ranchers choosing to work harder to produce a higher quality, healthier meat in a thoughtful way.” Fresh, grass-finished beef is available seasonally, aligned with when grass is growing on the ground. Our local producers deliver theirs to the co-op June through November.
Less than
25
miles to The Merc
Slow Cooker Shredded Beef recommended by patti adams, wakarusa ridge ranch
Ingredients 1 beef shoulder, arm or blade roast 1 tablespoon oil 1 large onion, chopped 2 tablespoons minced garlic Salt and pepper Preparation 1. Heat oil in large nonstick skillet over medium heat until hot. Brown roast on all sides. 2. Place onion and garlic in 3-1/2 to 5 quart slow cooker. Place roast on top. Cover and cook on Low 9-10 hours or on High 5-6 hours until roast is fork-tender. 3. Remove roast from slow cooker. Skim fat from cooking liquid and reserve 1 cup onion mixture. Combine shredded beef and onion mixture. Season with salt and pepper. Easy Variations for Meal Planning shredded beef lettuce wraps: Combine and heat prepared hoison or teriyaki sauce and beef mixture. Serve in lettuce or cabbage cups topped with shredded carrots, sliced cucumber, fresh cilantro or mint, sriracha or crushed red pepper flakes and chopped peanuts. shredded beef tacos: Combine and heat tomato or tomatillo salsa and beef mixture. Serve in warmed flour or corn tortillas topped with pico de gallo, sliced avocados, shredded cheese, fresh cilantro and green onion. SHREDDED BEEF BBQ SANDWICHES: Combine and heat barbeque sauce and beef mixture. Serve on whole wheat rolls topped with creamy horseradish sauce, coleslaw, cheese slices and crispy fried onions.
SUMMER 2017
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perfect picnic recipe
F r e s h , L ocal
meal Kits By popular demand, your co-op has partnered with locally owned and operated Happy Food Co. to provide fresh meal kits. Kansas City’s Happy Food Co. makes it easy to enjoy great local food at home. They prepare and package their kits with everything you need to whip up a restaurant-quality meal in no time. All meal kits are: • Pre-cut, pre-measured and ready to cook with instructions • Loaded with local ingredients • Chef-designed and super delicious • Available daily with no subscription and no commitment • Seasonal menu updates • Vegetarian selections available Starting this July, find their meals seven days a week in our deli Fresh To Go case. For more information, visit GetHappyFood.com
Less than
50
miles to The Merc
Riviera Potato Salad Rachel Ciordas, thisonebite.com
Ingredients 2 pounds small thin skinned potatoes, unpeeled, scrubbed, and cut into 1/4-inch-thick slices 1 medium clove garlic 1/4 cup champagne vinegar or white wine vinegar 2 teaspoons Dijon mustard 1/4 cup olive oil 1/2 teaspoon ground black pepper 3 Spring onions sliced thin (sub red onions when out of season) 2 radishes thinly sliced (about 1/3 cup; sub bell pepper when out of season) 1/4 cup capers 1/4 cup cornichons (small sour pickles), thinly sliced Preparation 1. Place potatoes in large saucepan and cover with water. Bring to boil over high heat, then reduce heat to medium. Simmer potatoes, uncovered, until tender but still firm (thin-bladed paring knife can be slipped into and out of center of potato slice with no resistance), about 5 minutes. Drain potatoes, reserving 1/4 cup cooking water. 2. Mince garlic. Whisk garlic, reserved potato cooking water, vinegar, mustard, oil and pepper in small bowl until combined. Drizzle dressing evenly over warm potatoes. 3. Transfer potatoes to large serving bowl. Add onion, radishes, capers and cornichons. Mix gently with rubber spatula to combine. This salad can be served warm or cold. Serves 8.
For more tips and delicious recipes, register for Rachel’s class on July 25: Lighten Up Your Summer Parties and Picnics (see page 11).
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MO C E R+CN N E W C TSI O N S
Celebrate summer with a leisurely picnic. These simple recipes and tips will help you plan a picnic that’s delicious, fun and bug-free!
Picnic Perfect Picnic
ways maketoyour picnic success Here areEasy some easytoways make yourapicnic a success Prep everything ahead of time
This may seem like a no-brainer, but putting in the time to chop your veggies, assemble your kebabs, or slice your baguette before leaving the house will keep the fuss—and mess—to a minimum once you get outside.
Avoid foods that spoil easily
Keep it earth-friendly
Stay bug-free
Bring reusable napkins (you’ll not only avoid fly-away paper napkins, but cloth napkins can also be used to wrap food and bottles for transport). If you are using disposable products, look for recycled and biodegradable options at the co-op.
Bring small citronella candles to place along your picnic table. If you’re picnicking on a blanket (where fire isn’t the friendliest option), pack a bottle of chemical-free mosquito repellent from the body care section of your co-op.
Practice food safety
PMRM I NE G R Cook meat withS UScare
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change for our community
Change for our Community gives shoppers the opportunity to donate their spare change to local community organizations every time they shop. Each month, a different organization is featured as the recipient and 100% of all donations collected go to that specific organization. Since the Change Program began in January 2014, we-as a co-op community-have raised over $149,863.
JULY RECIPIENT
AUGUST RECIPIENT
SEPTEMBER RECIPIENT
Community Village Lawrence (CVL) provides volunteer assistance for those who desire to remain in their home as they age. CVL combines the efforts of volunteer individuals to create a caring support network. Volunteers experience the satisfaction of making a difference in the lives of others.
Established in 1905, the Ecumenical Campus Ministries (ECM) provides a safe place for those committed to personal development, spiritual growth, and social action.
DCCCA coordinates programs across the Midwest to provide behavioral health prevention and treatment, recruitment, training, and support of foster homes and traffic safety education and resources.
The ECM supports students and the wider community with programs including:Veggie Lunch, a free vegan lunch every Thursday, Tai Chi Chai Tea, Alternative Spring Break Trips, Interfaith Café, University Community Forum, and more. The Solidarity Library at ECM is a place community members can come to find progressive books, journals, films, and zines.
DCCCA’s First Step at Lake View in Lawrence provides family centered, holistic addiction treatment for women. Priority is given to pregnant women and the facility’s licensed child care allows mothers to bring their children with them.
Community Village Lawrence
In the last 18 months, CVL has provided 756 services, including transportation, to 61 Lawrence residents. With help, those numbers will grow. Proceeds from the Change program will fund scholarships to reduce CVL’s waiting list and extend support to those in need. Perhaps you know someone who wishes to remain independent and could use help from a neighbor. Let them know. Discover the you in our community. For more information, visit www.communityvillagelawrence.org
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Ecumenical Campus Ministries, Inc.
First Step House at Lakeview
This fall, the ECM is opening a food pantry and thrift shop to provide increased access and fight hunger in our community.
Treatment focuses on building skills and resources for long term recovery. Collaboration with community partners offers comprehensive medical care, domestic violence intervention, mental health services, and access to safe housing and employment.
For more information, visit www.ecmku.org.
For more information, visit www.dccca.org
REACH OUT
Next Crop of Student Gardeners Feed and Inspire Us Nancy O’Connor, Director of Education & Outreach
Growing Food Growing Health (GFGH) is a project of Community Mercantile Education Foundation (CMEF) which is dedicated to improving the health of youth by creating school gardens that act as living classrooms, inspiring handson education, and connecting students to locally grown fruits and vegetables to be enjoyed in their school cafeterias. Now in its eighth growing season, GFGH currently tends over 14,000 sq. ft. of gardens on school grounds.
When the Education & Outreach Department isn’t attending health fairs, leading store tours, or teaching classes, they can most often be found these days at their home away from home - West Middle School, just three blocks from The Merc. This spring we talked to several classes about their garden, took them on tours, and fed them “healthy” food. As you can see from the enthusiastic response of one 7th grader, the food and the tour made an impression - even the lettuce wraps, made with Buttercrunch lettuce from their garden, filled with Greek Quinoa Salad from the Merc Deli. Earlier in May, Laura and Nancy made enough carrot cake samples to feed 500 West students as they went through the lunch line. The whole-wheat cake was made with carrots that were overwintered in the Growing Food Growing Health garden. Each little sample was served with a dollop of vanilla yogurt. Overall the response was pretty enthusiastic and helps us get one step closer to helping kids connect with where their food comes from.
“I really admire how you care so much about feeding us fresh, natural food.You work really hard at the garden to provide us with delicious, healthy food.The lemonade, pumpkin bread, and the lettuce wrap you made were really good. Thank you for the things you do to keep us healthy.” -Allison, West Middle School Student
Now that school is out for the summer, the garden is in full swing and staffed by our newest crew of Student Gardeners. Joining us this year are four new West students: Abby, Angel, Mattie, and Ruby. Alex returns for his second year, now a Mentor Gardener. And in her fourth year, Elise returns as a Garden Assistant. By early June these students had planted, watered, weeded and sold over $500 worth of produce to The Merc to support their garden. Each Thursday customers of The Merc can stop by between 4 p.m. and 6 p.m. to meet one of these inspiring students who are in the store sampling recipes prepared with Growing Food Growing Health Produce. Stop by to enjoy Orange Sesame Slaw made with our cabbage, Gazpacho made with our tomatoes, cukes, and herbs, or you may even catch a cheesecake sample, prepared with our carefully picked gooseberries or raspberries. Mostly what you’ll enjoy is a moment to chat with a hard-working, passionate young person. You’ll leave The Merc with a piece of cheesecake in hand and the motivation to support local growers, including this youngest variety.
Clockwise from top left:The 2017 student gardeners - Ruby, Angel, Abby and Mattie. Cabbage ready for harvest. Elise, Garden Assistant, and Alex, Mentor Gardener.
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class calendar july Anti-Inflammatory Recipes
Thursday, July 6 | 7:00-9:00 p.m. Instructor: Angie Schoenherr, M.N.T. In this class, Holistic Nutrition Therapist Angie Schoenherr will walk you through four delicious recipes focused on reducing inflammation.You will learn helpful tips on how to reduce inflammation through your foods and how to make Spiced Salmon Patties; Pineapple, Ginger, and Blueberry Salad with Lemon Chia Dressing; Baked Spaghetti Squash with Roasted Garlic Herb Sauce; and Raspberry Rose Pudding. All recipes are free of dairy, gluten, corn, and soy. $22 PER PERSON
M EE T UP
Food Allergy Meet Up Featuring Dairy Free Yogurt
Monday, July 10 | 10:00-11:00 a.m. Instructor: Karen Duggan Join us for a learning opportunity at The Merc. Certified Holistic Nutrition Coach Karen Duggan leads one-hour sessions offering information, support, and product sampling for people dealing with food allergies. Bring your questions and connect with others in the food allergy community. Each month we will change the focus to support a variety of food allergies. FREE. NO REGISTRATION REQUIRED.
M I N I C L A SS
Homemade Paleo Condiments
Tuesday, July 11 | 6:00-7:00 p.m. Instructor: Karen Duggan Take your cookouts to a whole new level of flavor with Paleo Condiments made with love by you. Come join this class where we will play around with simple ingredients to prepare: Classic Ketchup; Mayonnaise; Honey Mustard; BBQ Sauce; Worcestershire Sauce; and Ranch Dressing - all with real food ingredients. To sample our condiments we’ll enjoy a seasonal salad, a selection of fresh vegetables, and gluten-free crackers. Gluten-, sugar- and dairy-free. $5 PER PERSON
C H E F SERIES
Tequila Cocktails and Mexican Flavors
Thursday, July 13 | 7:00-9:00 p.m. Instructor: Chef Rick Martin & Jesse Fitzpatrick almost full A perfect combination for the heat of summer. Students will gain a new appreciation for the complex spirit of Tequila while learning its history and cocktail versatility. We will pair three cocktails with a variety of bites and appetizers. The flavors are sure to heat you up while the air conditioning cools you down! $40 PER PERSON
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CO+NNECTIONS
Safely Clean Your Environment with Essential Oils
Monday, July 17 | 7:00-9:00 p.m. Instructor: Rachad Atat Because expensive commercial cleaning products contain harsh chemicals that cause irritable skin and allergic reactions, health-conscious people are turning toward safer, more effective alternatives.Vinegar, baking soda, and natural soap can be turned into powerful handmade cleaning products with the addition of essential oils and hydrosols which have strong antibacterial and antiviral properties. In this class, we will learn to prepare a hydrosol, identify the essential oils that exhibit the strongest germicidal effects, and formulate cleaning blends for multiple purposes. $15 PER PERSON
C H E F SERIES
High Summer at the Farmers’ Market
Wednesday, July 19 | 7:00-9:00 p.m. Instructor: Chef Paige Vandegrift It’s the height of summer and Chef Paige knows just what to do with fresh, seasonal produce from the farmers’ market. Paige’s menu features Chicken Salad with Cantaloupe, Feta, & Arugula; Warm Summer Bean Salad; Summer Pasta with Sweet Corn and Zucchini; and Potato & Roasted Red Pepper Pizza. To top off this delicious summer menu, Paige will make delightful Key Lime Cheesecake Squares served with fresh Blueberry Compote. This class will have you running to the Farmers’ Market! $25 PER PERSON
Summer Savories, Sweets and Sips
Thursday, July 20 | 7:00-9:00 p.m. Instructor: Lorel Lewis Summer’s here – fresh produce abounds, the days are long and lazy, and casual porch, patio, or pool parties are in season! Put your kettle and teapot away and join us for an iced tea. We’ll serve up frosty pitchers of Ceylon Iced Tea and Pimm’s Cup; savory treats of Guacamole Salad and Green Herb Dip; and an assortment of summer sweets including Cantaloupe Soup and Fresh Strawberry Gelato that cool and refresh you. We’ll top off our tea party with Homemade Lemon Angel Food Cake. Hope you’ll stop by! $22 PER PERSON
KIDS HANDS-ON
Kids Celebrate Summer Vegetables
Saturday, July 22 | 12:00-1:30 p.m. Instructor: Lily Siebert There is much to enjoy during summer in Lawrence and abundant summer vegetables is high on our list at The Merc. Our young chefs will kick off the class with a taste test of heirloom tomatoes to warm our taste buds. Then we will
july CLASSES
prepare a feast of summer favorites including Refrigerator Pickles; Pepper and Eggplant Pasta; and Peach Cobbler. We’ll finish it off with a shared meal and a few pickles to take home and share. This class is for children ages 7-11. $20 PER CHILD
M I N I C L A SS
Healing Foods - Basil
Monday, July 24 | 6:00-7:00 p.m. Instructor: Karen Duggan Basil has a history as a token of love and is an icon of hospitality. Come and learn how to love your body with the flavor and nutrition of basil. Together we will learn about the 12 health benefits of eating basil as well its immunity-enhancing properties. We will prepare and sample three delicious recipes to include in your summer meals: Basil Lemonade Infusion; Simple Tomato Basil Salad; and refreshing Watermelon Basil Salad. Gluten and dairy free. $5 PER PERSON
Lighten Up Your Summer Parties and Picnics
Tuesday, July 25 | 7:00-9:00 p.m. Instructor: Rachel Ciordas Join Rachel for a fun evening of summer picnic foods, made healthy and lighter.You’ll start with Smoky Avocado Dip, then on to lightening-fast Citrus Herb Chicken Skewers with an irresistible Creamy Sauce served with the ultimate picnic food – Zesty Potato Salad straight from the French Riviera.You’ll also enjoy a Bright Celery Apple Salad that keeps getting better as the party goes on. We’ll end with Always–A–Hit Chocolate Chip Cookies with an amazing secret ingredient.
august L u nch & L e a r n
Saving & Spending - Money Management for Beginners
Tuesday, August 1 | 12:00-1:00 p.m. Instructor: Kathy Saunders Truth is, we can all learn new tricks…at any age! This class will specifically benefit those who are just starting to manage their own money. Learning to control your spending and saving habits at an early age can benefit everyone for a lifetime. Come see how you can easily save for your goals, spend money wisely, and enjoy a stress-free financial future! This class is geared toward middle and high school students, but anyone can enroll! Complimentary lunch will be provided by the Merc Deli. $5 PER PERSON
M I N I C L A SS
I Scream You Scream for Dairy Free Ice Cream Tuesday, August 1 | 6:00-7:00 p.m. Instructor: Karen Duggan Summer is the perfect time to indulge in sweet, frozen treats. But for those who are allergic or intolerant to dairy, traditional ice cream is a scoop of torture. It’s oh-so-fun to make ice cream with simple ingredients and natural sweeteners. We will learn the basic formula for making your own dairy-free treats with or without an ice cream freezer. Come cool off and enjoy two simple and delicious treats;Vanilla Bean Ice Cream, and Chocolate Macadamia Nut Ice Cream. Gluten- and dairy-free. $5 PER PERSON
$22 PER PERSON
C H E F SERIES
Inspired Cooking by the Book - Summer
Wednesday, July 26 | 7:00-9:00 p.m. Instructor: Chef Paige Vandegrift Paige’s favorite cookbooks are the ones organized by season. In this summer class, Paige will prepare recipes inspired by some of her most beloved cookbooks.You’ll enjoy Summer Succotash Salad; Pasta with Creamy Bell Pepper & Tomato Sauce; PanSeared Pork with Bing Cherry Compote; and celebratory July Cobbler featuring the season’s best berries. This is a popular class with recipes from special cookbooks from Paige’s kitchen.
Advertise in Co+nnections reaches over 12,000 area households each and every quarter. Download a rate card from our website or e-mail News@TheMerc.Coop for details.
$25 PER PERSON
Meal Prepping Like a Pro
Thursday, July 27 | 7:00-9:00 p.m. Instructor: Angie Schoenherr, M.N.T. Do you struggle to plan meals ahead? Would you like to eat healthier, but feel overwhelmed by the logistics? In this class, Angie will demystify meal planning and prepping techniques, and demonstrate easy ways to eat healthfully throughout the week.You’ll learn how to make chicken three different ways, cook starches, prep creative salads, and make easy breakfast options, smoothies, and healthy snacks. Class will focus on learning techniques that can be adapted for your own dietary preferences. Class will be free of dairy, gluten, corn, and soy. $22 PER PERSON
Located at the back of Aisle 6 Mon.-Fri. 9 a.m.-7 p.m. Sat. 9 a.m.-3 p.m. Sun. 10 a.m.-2 p.m.
The Midwest’s Premiere Vegetable Cooperative Learn more and join today at www.RollingPrairieCSA.com
Monday pick-up at The Merc Co+op
SUMMER 2017
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Chef Series
RES C H E D U L E D F RO M M AY 1
Thursday, August 3 | 7:00-9:00 p.m. Instructor: Chef Rick Martin Late summer provides a bounty of local foods and beers that cool you off with maximum flavor. Chef Rick Martin has designed this class to fully utilize these flavors. Chef Rick will demonstrate techniques in beer pairing and knife skills and will prepare delicious salad recipes to make use all the foods of your garden. Class participants will taste several recipes paired with German-style beers. Join us in the cool Merc Classroom for a memorable summer evening.
Wednesday, August 16 | 7:00-9:00 p.m. Instructor: Rachel Ciordas Make your everyday meals shine with bright and simple healthy sauces! Join Rachel Ciordas to learn how to use citrus juices, vinegars, herbs, and spices to create a variety of sauces that can transform any dish into something special. Simple Pan Sauces; an easy Hollandaise Sauce; a flavor packed Romesco Sauce; and bright zippy Herb-Based Sauces will be covered! Sauces can be the secret to great cooking– come learn their magic.
German Style Beers and Summer Salads
$35 PER PERSON
KIDS HANDS-ON
Kids Make Lunch
Simple Sauces
$22 PER PERSON
M I N I C L A SS
Healing Foods - Cucumber
Tuesday, August 8 | 12:00-1:30 p.m. Instructor: Lily Siebert As our young chefs are about to head back for another school year, we’re gearing up to make delicious, portable lunches. We will prepare Veggie Wraps; Quinoa and Black Bean Salad; and No-Bake Energy Bites. The class will create the dishes together and sample their creations. Each student will leave with a to-go lunch packed up in a Co-op Explorer metal lunch box, compliments of the Merc! Great fun! For co-op kids ages 7-11.
Monday, August 21 | 6:00-7:00 p.m. Instructor: Karen Duggan The cucumber originated in India and has been cultivated for at least 3000 years. This popular vegetable has been used in Indian traditional medicine since ancient times. Cool off and relax as we make and sample Creamy Cucumber Avocado Soup; and Karen’s favorite Cucumber Tomato Avocado Salad. Let’s learn more about this locally grown superfood and how it helps to heal our bodies in this one-hour mini class. Gluten- and dairyfree.
$20 PER CHILD
$5 PER PERSON
Purple Power Foods
C H E F SERIES
Thursday, August 10 | 7:00-9:00 p.m. Instructor: Angie Schoenherr, M.N.T. We’ve all heard about eating our greens, but what about our purples? In this class, Angie will teach you about the health benefits of eating purple foods. Angie will prepare several vibrant and delicious recipes for you to sample: Berry and Chia Drink; Forbidden Rice Stir-fry; Purple Cabbage Wraps filled with IndianSpiced Purple Potatoes; and Citrus Quinoa Salad with Beets and Kale. Purple just became part of your life. $22 PER PERSON
M EE T UP
Food Allergy Meet Up featuring Dairy-Free Frozen Desserts
Monday, August 14 | 10:00-11:00 a.m. Instructor: Karen Duggan FREE. NO REGISTRATION REQUIRED.
C H E F SERIES
Refreshing Summer Salads
Tuesday, August 15 | 7:00-9:00 p.m. Instructor: Chef Paige Vandegrift It’s hot.You’re hungry.You want to eat something cold, seasonal, and refreshing. Chef Paige has the answers. Come into the cool Merc Classroom and watch Paige cook up Roasted Eggplant Salad with Chickpeas, Cherry Tomatoes, & Feta; Corn Cakes with a Salad of Roasted Corn, Tomatoes, Bacon, & Arugula; Cold Soba Noodles with Grilled Steak & Mango; and a Green Goddess Salad with Romaine, Avocado, & Cucumber. As if that wasn’t enough, you’ll end your evening with Fresh Mint Chocolate Chip Ice Cream. Cool. $25 PER PERSON
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CO+NNECTIONS
Dad’s Favorite Dishes
Tuesday, August 22 | 7:00-9:00 p.m. Instructor: Chef Nancy Stark Chef Nancy’s dad grew up in Sabetha, Kansas with pigs and chickens and cherry trees, and a mom who gardened, canned, and cooked. We’ll celebrate those days and these days with a great menu of Dad’s favorites. We’ll begin with a light starter of celery and radishes with cheese and Homemade Crackers; then on to Buttermilk Fried Chicken and Perfect Summer Potato Salad. For just the right end to class you’ll enjoy fabulous Cherry Pie with Homemade Vanilla Bean Ice Cream. This is the food that memories are made of. $25 PER PERSON
C H E F SERIES
Mediterranean Lamb Dinner with Wine Pairings
Wednesday, August 23 | 7:00-9:00 p.m. Instructor: Chef Paige Vandegrift & Josu Galdos almost full When Chef Paige and Josu get together for a wine pairing class, you know it will be a special evening – this time combining their talents to bring you a lovely Mediterranean lamb dinner complete with perfect wine pairings. Enjoy four pairings including Cumin & Mint Marinated Rack of Lamb, finishing with Bing Cherry & Chocolate Chip Semifreddo from Italy. Stay tuned for a full class description, but don’t wait to sign up! $35 PER PERSON
Too Many Tomatoes!
Thursday, August 24 | 7:00-9:00 p.m. Instructor: Lorel Lewis What’s better than a garden-fresh tomato? August brings a bounty of these beauties, but sometimes it’s too much of a good thing. If your garden has been generous, or you can’t
august CLASSES
face another BLT, join Lorel for a rundown of easy ways to Eat ‘Em Up (Tomato/Basil Mayo Sandwiches; Great Gazpacho; Polish Tomatoes), Cook ‘Em Up (Tomato Tart; Farm Stand Pasta Sauce), or Put ‘Em Up (canning Salsa and Tomato Basil Jam). We’ll end with a surprise tomato dessert! Too much of a good thing CAN be wonderful. $22 PER PERSON
Aromatherapy for Massage, Relaxation and Pain Relief
Monday, August 28 | 7:00-9:00 p.m. Instructor: Rachad Atat Essential oil molecules resemble our bodies’ own neurotransmitters such as serotonin, dopamine, GABA, and histamine and therefore can interact and modify the electric signaling throughout our body, relieving pain and spasms. In this class, we will discover some of the most interesting essential oils for pain relief and relaxation; then we will learn to create a therapeutic aromatherapy massage oil; and finally we will learn different massage techniques for improving blood flow, removing congestion, and allowing nutrients to reach the organs.
Real Estate Questions? Here’s Howe!
$15 PER PERSON
C H E F SERIES
Paige’s Summer Favorites
Tuesday, August 29 | 7:00-9:00 p.m. Instructor: Chef Paige Vandegrift We know any time Chef Paige teaches a class of her favorite recipes we’ll be in for a treat– if she likes a recipe we know we’ll love it! Join Paige for a summer menu featuring Watermelon, Avocado, and Feta Salad with Mint; Late Summer Vegetable Platter; Fettuccine with Corn, Pancetta, & Sage; and a Provençal Heirloom Tomato Tart. We’ll end the evening with spectacular Peach Ice Cream.
Residential and Commercial Cleaning
Family Owned and
Operated Since 1992
Thomas Howe
Merc Member since 1979
1501 Kasold Dr. Lawrence, Kansas 785.550.1169
Thomas@ThomasHoweOnline.com LawrenceRealEstateAgent.com
$25 PER PERSON
Need Help with a Mac or PC Computer?
C H E F SERIES
Cajun Beer Party
Thursday, August 31 | 7:00-9:00 p.m. Instructor: Chef Rick Martin Cajun and Creole food can be the life of a party, and with simple planning, can be pretty easy too. Chef Rick will walk you through his favorite recipes of the cuisine that got his career started and pair them with French-influenced beers to round out the affair. We will focus on cast-iron cooking, seafood preparations, and spice blending, along with sensory nuances in French-style beers.
MAKING “MOUSE CALLS” IN LAWRENCE SINCE 1990
$35 PER PERSON
www.accomplishedhealth.com
Dave Greenbaum 785-218-9676 www.calldrdave.com SUMMER 2017
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Tom Harper
REALTOR®, CRS, ABR, GRI, e-PRO
september 1339 Massachusetts 1339 Massachusetts ~ footprints.com Lawrence, KS 66044
785.218.6351 Tom-Harper.com
stephensre.com
3,000 Pair in Stock
10-Day Cleanse & Sugar Detox
Wednesday, September 6 7:00-9:00 p.m. Instructor: Karen Duggan This class is a gentle way to regain health, learn about food triggers, and detox from sugar, flour and toxins! This simple stepby-step plan will support you to end food addiction and find vibrant health. No shakes or pills - just delicious real food and simple recipes that will be demonstrated and sampled in class.You’ll leave class with tools and tips for incorporating a cleanse into your daily life.You’ll sample Detox Smoothie; Simple Detox Soup; Karen’s Kale Salad; and lovely Lemon Cashew Sauce over Fresh Berries. $22 PER PERSON
M EE T UP ACUPUNCTURE, BODYWORK NUTRITION THERAPY Celebrating 30 years!
Food Allergy Meet Up Featuring Gluten-Free Crackers and Dairy-Free Cheese Monday, September 11 10:00-11:00 a.m. Instructor: Karen Duggan
FREE. NO REGISTRATION REQUIRED.
C H E F SERIES
Bounty of Late Summer
785.843.7455 | 1045 KENTUCKY SOUTHWINDHEALTHCOLLECTIVE.COM
Tuesday, September 12 7:00-9:00 p.m. Instructor: Chef Paige Vandegrift If you need a little help with the beautiful produce you enthusiastically picked up at the Farmers’ Market, let Chef Paige inspire you with her depth of knowledge and great seasonal recipes. Paige will start with a classic Bruschetta with Sweet Peppers & Ricotta; then on to a lovely Provencal Vegetable Tart with Herbed Goat Cheese; served with Mediterranean Eggplant and Barley Salad; and delicious Roasted Stuffed Zucchini. The meal will end on a perfect note of Cornmeal Shortcakes with Peaches, Soured Cream, & Mint. $25 PER PERSON
M I N I C L A SS
Healing Foods - Sweet Potato
Wednesday, September 13 6:00-7:00 p.m. Instructor: Karen Duggan Orange-fleshed sweet potatoes are one of nature’s superfoods. They are Karen’s favorite locally grown food to cook and eat for vibrant health in the fall and winter. Come and learn simple ways to prepare sweet potatoes and learn why they are medicine for the body.Your taste buds will
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CO+NNECTIONS
september CLASSES
be delighted as Karen demos, and you sample, two simple meal ideas: Caveman Stuffed Sweet Potatoes; and a great substitute for a burger - Sweet Potato Quinoa Patties topped with Curry Sauce and Sprouts. Gluten and dairy free. $5 PER PERSON
Whole Food Kid-Friendly Recipes
Thursday, September 14 | 7:00-9:00 p.m. Instructor: Angie Schoenherr, M.N.T. In this class, Angie will teach parents about why a child’s diet is essential for future health. Angie will also prepare several delicious recipes for parents to take home and prepare for their families: nutrient-rich Mac and Cheese; delicious Chicken Strips with Honey Mustard; Garlic Pizza Sticks; and Chewy Trail Mix Cookies. All recipes are free of dairy, gluten and corn. This class is designed to provide ideas and inspiration for parents; it is not a children’s cooking class. $22 PER PERSON
Flavors of Hungary
Tuesday, September 19 | 7:00-9:00 p.m. Instructor: Rachel Ciordas Join Rachel as she takes us on another fun and delicious food trip. This exciting culinary tour of Hungary begins with a popular cheesy appetizer called Korozott. From there it’s everyone’s favorite Paprikas (Paprikash) served with handmade Herbed Dumplings. A classic Zesty Cucumber Salad rounds out the meal before the final irresistible course - a delectable Hungarian Stone Fruit Cake. Jo etvagyat! $22 PER PERSON
C H E F SERIES
Simple Suppers for Early Autumn
Wednesday, September 20 | 7:00-9:00 p.m. Instructor: Chef Paige Vandegrift It’s the end of September. The local produce is still bountiful and your kitchen is cooler. Join Chef Paige as she prepares simple suppers for this wonderful season, starting with Fettuccine with Cream, Walnuts, & Summer Squash; followed by Kale & Potato Pizza (yum!); Late Summer Ragout of Roasted Eggplant & Summer Squash with Tomatoes, Chickpeas & Feta; and Quinoa Salad with Black Beans, Sweet Potatoes & Corn. As if this wasn’t enough you’ll end this lovely evening with Fresh Pear & Walnut Torte. Fall is wonderful. $25 PER PERSON
Your Daily Bread
Thursday, September 21 | 7:00-9:00 p.m. Instructor: Lorel Lewis It’s autumn -- time to cozy in with cooler days and longer nights. A perfect time to try your hand at bread making, or to try some new methods (hand forming, no kneading). Join Lorel for a fun, informative class in this “homely art” that will enhance your suppers (Angel Biscuits), your mornings (Almond Butterhorns), your special meals (Challah with Saffron) and your everyday (No Knead Dutch Oven Bread). No experience necessary. These breads are truly the “yeast” you can do!
Essential Oils of Provence
Monday, September 25 | 7:00-9:00 p.m. Instructor: Rachad Atat Provence in southeastern France is mostly known for the cultivation of Lavender, but also Thyme, Basil, Tarragon, Savory, Peppermint, and Rosemary. In this class, we will learn in-depth about the different species of one of the most powerful and holistic essential oils, Lavender, such as Lavandin, Population Lavender, Spike Lavender, and many others. We will also learn about the different varieties of the other herbs of Provence and their uses along with practical applications for daily use. $15 PER PERSON
M I N I C L A SS
Delicious and Vegetarian
Tuesday, September 26 | 6:00-7:00 p.m. Instructor: Nancy O’Connor, MS Ed Join us for an hour of ideas, information, and delicious vegetarian recipes that you can add to your menu mainstays. We’ll serve up Black Beans with Yellow Coconut Rice; Marinated Tofu and Basmati Rice Salad; and Savory Butternut Squash and Black Bean Burritos.You’ll be on your way in an hour and we’ll send you out the door with your choice of a can of beans or a pound of tofu - on the house! $5 PER PERSON
C H E F SERIES
Tapas I - Delicious Little Bites of Spain
Wednesday, September 27 | 7:00-9:00 p.m. Instructor: Chef Paige Vandegrift We’re headed off to Spain with Chef Paige to enjoy an evening of wonderful little dishes. When you put together a collection of these small appetizers, you have a delicious meal, best shared with a group of friends. Paige will prepare, and you’ll sample, Tortilla Española–Potato Omelet; Garlicky Shrimp; Escalivada (Catalan-style Roasted Eggplant, Peppers, Onions, & Tomatoes); Meatballs in Saffron Sauce; and Romesco Sauce–Catalan Pepper Sauce. We expect a crowd for one of Paige’s most popular classes! $25 PER PERSON
Foods for Healthy Skin and Hair
Thursday, September 28 | 7:00-9:00 p.m. Instructor: Angie Schoenherr, M.N.T. Did you know that the health of your hair and skin are reflections of adequate nutrient consumption? In this class, Angie will teach you which nutrients are essential for healthy hair and skin, along with four delicious recipes: Curry-Spiced Salmon with Nettle Rice; Avocado and Pineapple Smoothies; Garlic Ginger Carrot Soup; and Vanilla Chai Panna Cotta. Enjoy delicious food and information that will help your skin and hair glow. $22 PER PERSON
$22 PER PERSON
Register by phone, in store or online at TheMerc.Coop.We cannot accommodate walk-ins. Attendees must register in advance. Must be 21 or over to attend classes that include alcohol. Material presented in class reflects the views and opinions of the presenter and is not an endorsement of products sold or philosophies held by The Merc Co+op.
SUMMER 2017
15
901 Iowa • Lawrence, KS 66044 785.843.8544 • Open 7 a.m. –10 p.m.
Cooperating for Kids Box Tops for Education is America’s #1 school fundraiser. For more than 20 years, clipping and collecting Box Tops has resulted in more than $819 million in muchneeded funding for over 80,000 schools. This August, NCG-member co-ops around the nation will help collect Box Tops for local schools. The Merc Co+op will donate all collected Box Tops to Hillcrest Elementary, our longtime LEAP partner. The program is simple: 1. Purchase these Box Top affiliated products: Cascadian Farms cereals and granola bars and Annie’s cereals, crackers pastas and fruit snacks. 2. Clip the Box Tops from each package. 3. Deposit the Box Tops in the box at our customer service desk. Then, your co-op will work with Hillcrest’s Box Tops Coordinator to submit them. Hillcrest will receive 10¢ for every Box Top and a check for the funds will be mailed to them this December.
New seasonal sandwich menu Introducing eight new sandwiches including the Fried Chicken Sandwich - a buttermilk fried chicken breast, coleslaw, hot sauce aioli and spicy pickles on a toasted brioche bun.