U-Nique (September 2023)

U-Nique

SEPTEMBER 2023

Meet DEBI BRANDT

The community-minded, executive director of United Community Action Partnership

+ Spurs Restaurant a dream made real

+ Finding that personal touch at Probst

+ Meier composes faith, music and love

Debi

UCAP executive director’s day job is just one of many ways she helps the community

Shelby Lindrud | West Central Tribune

Spurs Restaurant, in downtown Willmar, is a story of perseverance and local support

Shelby Lindrud | West Central Tribune

Probst Jewelry in Sacred Heart offers opportunity to show off style, family history

Shelby Lindrud | West Central Tribune

From music director to composer, Carol Meier explores prayer through song

Shelby Lindrud | West Central Tribune

Filling her cup by

helping others

UCAP EXECUTIVE DIRECTOR'S DAY JOB IS JUST ONE OF MANY WAYS SHE HELPS

THE COMMUNITY

BY SHELBY LINDRUD | WEST CENTRAL TRIBUNE

WILLMAR — If anyone knows how the United Community Action Partnership can change someone’s life, it is the organization’s executive director Debi Brandt. She has worked for the nonprofit for 40 years, and has seen many lives changed and impacted, including her own.

“I started as a client, and was treated with the utmost dignity and respect,”

Brandt said.

She soon found herself on the other side of the partnership when she was told about a part-time position as the Raymond senior dining site manager. She applied and was hired and, as the saying goes, hasn’t looked back.

“I drank the Kool-Aid,” Brandt said. “It was my calling.”

If one looks at Brandt’s life so far,

community service has been her calling since day one. Both of her parents felt serving the community was important. Her father owned a service station in Raymond, and Brandt remembers helping with customers from a young age. She said her father didn’t see what he was doing as just customer service, but also helping to make a difference for others.

Debi Brandt is an elected member of the MACCRAY School Board. In 2019, she argued against the school district closing two schools and going to a single campus. Tom Cherveny / West Central Tribune

Answering the call to help

As a teenager, Brandt thought about being a nurse, but it didn’t work out. She and her husband farmed for a bit, but it wasn’t until she took that first job with United Community Action Partnership that she really found where she was meant to be.

“Everything I have done in life has been almost a calling,” Brandt said. “Sometimes these opportunities plop in your lap; other times you have to look for them.”

United Community Action Partnership is among the 24 community action agencies, and 11 tribal nations, that serve all 87 counties under the Minnesota Community Action Partnership, providing programs and services to combat poverty.

Brandt has served in a number of roles for the local agency, including senior dining, children’s services and Head Start. Mostly she has been involved with programs and services that help the community, a good fit for someone like Brandt. Three years ago she was offered the opportunity to lead the entire organization, which assists thousands of people in nine counties in the southwest quarter of the state, including Kandiyohi County.

“I would never have imagined that in my wildest dreams,” Brandt said of being named executive director. “I feel I have been very blessed along the way, with people supporting me. I am right where I need to be for me as a person to fill my cup.”

Last year, United Community Action Partnership assisted 22,000 individual clients through a wide variety of programs such as food assistance, refugee resettlement services, tax clinics, Head Start, housing needs and transportation. Brandt said the top three needs of the agency’s clients are affordable housing, child care and transportation.

“Over 80% of the people we work with are employed, (but) they’re just not making ends meet,” Brandt said.

A program Brandt has especially enjoyed is the car donation program, which accepts donated cars, fixes them up and then gives them to clients in need of safe and reliable transportation.

The Bright Lights Head Start program for early childhood education has also been a success in Brandt’s eyes.

United Community Action Partnership also works closely with the area’s immigrant population, helping them learn a whole new way of life. The goal is to help families climb out of poverty or at least find themselves in a stable situation.

“It is not doing things to people or for people, but working alongside people and helping them see their potential,” Brandt said. “The impact we can have on families and communities is just unbelievable sometimes.”

Brandt also loves working with fellow staff. Everyone who works for the organization does so because they want to help.

“I get to come to work every day and work with some amazing co-workers, who are all about making a difference,” Brandt said.

Despite already having been part of the United Community Action Partnership family for 40 years and helping thousands of individuals and families better their lives, Brandt has no plans to step aside. Retirement just isn’t in the cards yet.

“This gives me joy. Working here fills my cup,” Brandt said. “As long as I have breath in me and I’m able to make a difference, I want to do that in any way I can.”

Small-town life calls on service

Her work at United Community Action Partnership is just one facet of Brandt’s life. The other is involvement in the community of Raymond and its surrounding area.

The community of Raymond holds a very special place in her heart. She was

One of Executive Director Debi Brandt's favorite programs facilitated by United Community Action Partnership is a program between it and the Kandiyohi Power Cooperative to open the doors of Willmar’s Bright Light Head Start program for early childhood education. Erica Dischino / West Central Tribune file photo

United Community Action Partnership Executive Director Debi Brandt does a safety presentation at MACCRAY East Elementary with the Raymond Ambulance. Brandt has served on the ambulance crew for 20 years, just one of many ways she serves her hometown. Contributed / Debi Brandt

born and raised in Raymond and has never left it. She and her husband, Brian, who was her high school sweetheart, raised three children in Raymond and now have nine grandchildren.

“I love the small-town community life. You know the names of everybody; you know the names of everyone’s cats and dogs,” Brandt said.

She teaches Sunday school and works with the youth at St. John’s in Raymond; serves on the Raymond Harvest Festival Committee; is a MACCRAY School Board member; and recently started T-Ball Tuesday, a chance for 3- to 5-year-olds who couldn’t get to regular summer recreation programs to learn and play the game.

Brandt said she loves to be busy, and cherishes the

Executive Director Debi Brandt said she found her life's calling — the ability to help the community in various ways — through her work with the United Community Action Partnership.

Shelby Lindrud / West Central Tribune

“I love the small-town community life. You know the names of everybody; you know the names of everyone’s cats and dogs.”

- Debi Brandt

feeling of being part of one big family and how everyone comes together to help one another in times of need.

“There is such power in times of need when you’ve got all those families surrounding you. I’ve seen the good that can come out of that,” Brandt said.

“Small-town living is my magnet.”

For the least 20 years, Brandt has served on the Raymond Ambulance crew as an emergency medical services provider, responding to all sorts of calls, including the recent train derailment. Brandt and other ambulance crew members went door to door notifying people of the evacuation, helped those who needed it to get to the evacuation site in Prinsburg and then brought food and drink to all those responding at the derailment scene.

While the train derailment did not result in any casualties, Brandt has been on the scene at many tragic incidents. She said it teaches you a lot

about perspective and valuing life.

“That has truly been a life-changing opportunity,” Brandt said. “You really don’t sweat the small stuff after some of the tragic things you’ve been a part of.”

Brandt doesn’t do what she does for any sort of recognition. But, that doesn’t mean she hasn’t been recognized.

In 1999, Raymond named her the Outstanding Citizen of the Year. In 2018, the Minnesota Community Action Partnership presented Brandt with the Steve Chadwick Advocacy Award, which is given to those involved in a community action partnership who are dedicated to reducing poverty and providing both effective advocacy and leadership in their community.

Over her decades helping others, whether at her father’s service station, responding to a car crash, putting on a community celebration or assisting a family in need at United Community Action Partnership, Brandt has seen

and experienced the good that can come from reaching out and helping others.

And it isn’t just those who receive the help that benefit. Those doing the helping are also rewarded through building a sense of ownership in their community and personal strength to use one’s voice to make a difference. She urges others to do the same, in any way that makes sense to them. All it takes is one person to speak up or act to make a significant difference.

“We all have gifts, talents and abilities. Find something that brings you joy,” Brandt said. “Use where you are to make a difference in this world.”

Brandt hopes she too has used her talents and abilities to help others in some way, whether large or small.

“Hopefully I’ve made a difference in someone’s life, even by just smiling at them; that I’ve had a positive impact on someone,” Brandt said. ■

The train derailment in Raymond on March 30, 2023, was one of the most unique Raymond Ambulance calls that United Community Action Partnership Executive Director and Raymond native Debi Brandt has experienced. The ambulance crew was called on to help people evacuate, and then went around the scene providing responders with much needed food and drink.

Contributed / Debi Brandt

“There is such power in times of need when you’ve got all those families surrounding you. I’ve seen the good that can come out of that."

- Debi Brandt

Teach kids kindness and gratitude with thank-you notes

Nearly 60% of Americans say they send thank-you notes at least occasionally to show their appreciation for a gift or favor, according to a recent poll from AmericanGreetings. com. While writing thankyous might seem time consuming, it’s actually a wonderful opportunity to teach children important life lessons such as kindness, gratitude and empathy.

Whether they are thanking their new teacher, their favorite fall sports coach, or a friend or family member, here are a few tips and tricks for creating meaningful – yet simple – thank-yous with kids this back-to-school season and beyond.

Focus on the positive

It’s important to give children a “why.” Parents should explain that when people receive a thank-you note, it not only makes them feel good, but it lets them know that the gift arrived safely and was appreciated. By placing the emphasis on the person who gave them the gift – rather than on themselves – it changes thank-yous from a pain-point to a positive.

Make it fun with devices

Kids love devices, so put their screen time to good use with apps like American Greetings Creatacard for iPad. The app offers a fun, easy and engaging tool to make and send greeting cards. Plus, receiving them will be just as exciting – as homemade cards from kids are enjoyed by 93% of Americans!

Whether making a card from scratch, coloring a card or customizing a pre-made design, the Creatacard app allows kids to explore their imaginations. Simply choose from a variety of virtual (and mess-free) tools, such as pencils, paint, markers, photo frames, stamps and stickers to add designs, images and personalized messages. Best of all, the app is free to download, and cards can be sent instantly via email, text, messaging apps or shared on social media.

Power of personalization

According to the American Greetings poll, personalized messages are the most important and enjoyable part of thank-you notes. Parents should encourage kids to

think about what made the gift so special and be sure to communicate that message. Was it something they really needed or wanted? Will they use the check or money for a specific purpose? Spending a few extra minutes personalizing each note will go a long way to show their sincere appreciation.

Timing is everything

It’s proper etiquette to be timely in sending thankyou notes. In fact, 54% of Americans say they should be sent within one week of receiving a gift. Build good habits with kids by sending thank-yous as soon as

possible. It may be helpful to plan ahead and establish a set time within a week of the celebration for children to create and send their cards. And luckily, if you’re sending digital greetings, they’ll arrive instantly, save money on postage, and save time by eliminating the need to find current street addresses.

Teaching kids the importance of properly showing gratitude is a life skill they can take with them as they grow older. Starting small with thank-you notes can be an invaluable step to becoming a kinder and more gracious person. ■

StatePoint

made real A dream

SPURS, IN DOWNTOWN WILLMAR, A STORY OF PERSEVERANCE AND LOCAL SUPPORT

BY SHELBY LINDRUD | WEST CENTRAL TRIBUNE

WILLMAR — Esperanza Lopez, owner of Spurs Restaurant in downtown Willmar, never doubted her dream of opening up a restaurant in the Historic 313 building on Fourth Street Southwest, despite it taking more than two years to complete and many hoops to jump through and red tape to cut.

“I had to keep going,” even when things became increasingly more challenging, Esperanza said. “I had this feeling of persevering.”

Lopez is used to persevering. She moved to Willmar in 2004 with her husband and

daughter, coming originally from Mexico. When she was a child, Lopez would help her mother in her restaurant in Mexico, inspiring a love of food and cooking in Lopez that she would bring to her new home.

By 2010, though, Lopez found herself a single mother, trying to make ends meet. She worked at both Yogurt Plus in what was then the Kandi Mall and also the Kandi Entertainment Center as a cook, while also doing a catering business on the side. Then both restaurants closed

their doors around 2017 when the owners decided it was time to retire.

“It was difficult,” being a single mom and then suddenly without stable employment, Lopez said. “I didn’t know what I was going to do. I was sad.”

Her former boss, John Emami, who owned both Yogurt Plus and the former Cafe Persepolis, inspired her to open her own restaurant. He even gave her a significant step up when it came to outfitting the kitchen for what would become Spurs.

Esperanza Lopez, owner of Spurs Restaurant in downtown Willmar, poses for a portrait in her restaurant on Thursday, July 27, 2023. Lopez has been operating her restaurant for the past six years.

Photos by Macy Moore / West Central Tribune

“I purchased all the equipment from Cafe Persepolis,” Lopez said, a move that probably saved her tens of thousands of dollars. A brand-new commercial kitchen can easily cost more than $100,000. “It was a good opportunity.”

In 2015, Lopez began the long journey of turning an empty space in the Historic 313 building into her dream restaurant. The business was originally going to be a part of the Willmar Food Hub project. Several agencies were involved during the rehabilitation process of the project including including Preservation Alliance of Minnesota (now known as Rethos), Willmar Downtown Development, Kandiyohi County and City of Willmar Economic Commission, MidMinnesota Development Commission and Southwest Initiative Foundation.

The building itself required a lot of work. Pretty much everything besides the exterior walls had to be upgraded,

renovated or replaced. The street even had to be opened and new plumbing was installed.

“It was like baby steps,” Lopez remembered. “The building was out of code pretty much. It takes time.”

Even with all the work and challenges, Lopez didn’t regret the journey. She fell in love with the site from the start and she put her heart, soul and money into it. With an end goal and vision in mind, Lopez wanted to see it through.

“You have to follow your own path,” Lopez said. “When you have that feeling, that you are doing the right thing.”

Spurs finally opened in the fall of 2018, serving up a unique and tasty menu of food. Lopez said she didn’t want to open another restaurant in Willmar that just focused on Mexican fare. Instead, she wanted to have something different.

With an eye on her customer base, Lopez offers healthier fare for the hospital crowd and more bar-type food for the Foxhole Brewery crowd, which is located

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“You have to follow your own path.

When you have that feeling, that you are doing the right thing.”

- Esperanza Lopez

right next door. Spurs also benefits from being practically next door to the Barn Theatre.

“Their regulars become our regulars,” Lopez said. “It was a really good feeling, being supported.”

The Spurs menu includes burgers and wings, several types of appetizers, salads and Lopez’s spin on the traditional Mexican green spaghetti. She also keeps memories of Cafe Persepolis alive with her gyro platter. And, of course, the tacos.

“People all the time ask for the tacos,” Lopez said.

She does specials and unique dishes depending on the season and what produce and product is good. Lopez can also individualize menu items to fit the dietary requirements of her customers such as vegetarians or those limiting their gluten intake.

And for those looking for a fun place to get a drink, Spurs obtained its liquor license last year, allowing Lopez to serve liquor at both the restaurant and as a caterer for events.

That original feeling that Lopez was doing the right thing, even when

“You cannot do it by yourself; you need a team.”

- Esperanza Lopez

Esperanza Lopez, left, and family member Cecilia Dominguez prepare food baskets for customers at Spurs in downtown Willmar on Thursday, July 27, 2023.

the construction project to build Spurs was full of challenges, seems to have led her on the correct path. As of last year, Lopez was able to purchase her space in the Historic 313, a pretty big deal for Lopez.

“It was one of the dreams, and it came true,” Lopez said.

With the independence of owning her own space, Lopez is ready to put even more of her dreams into action. First up is creating a night club space in the back of Spurs, complete with space for music and dancing.

She’d also like to freshen up the paint inside and maybe, one day, open rooftop seating for the restaurant or a speakeasy-type bar in the back with the night club.

“I want to do more stuff,” Lopez said.

Helping Esperanza Lopez make Spurs a success is her daughter Stephanie

Lopez and Willie Gonzalez. While Esperanza Lopez has to keep an eye on the day-to-day operations of Spurs, Stephanie Lopez and Gonzalez help her dream a little bit bigger.

Stephanie Lopez also helps with a lot of the behind-thescenes work at Spurs, such as keeping the books and making sure all the bills are paid on time. Esperanza Lopez said she is happy that her daughter enjoys working at Spurs, helping with everything from cooking and hosting events to coming up with visions for the restaurant’s future.

“You cannot do it by yourself; you need a team,” Esperanza Lopez said.

You also need a supportive community.

She also urges people to think local when deciding where to dine. At Spurs, probably the vast majority of

the money taken in is then spent at local businesses and organizations. Why eat lunch at a national chain, where some of the money will go to a big corporation, when you can eat at a locally owned and operated restaurant where all the money stays in Willmar, Lopez asked.

“And, you get a good quality burger,” Lopez said.

Spurs is entering its sixth year in business and Lopez is excited for what is on the horizon. Looking back at all the challenges, hard work and love that went into creating and now operating Spurs, Lopez has no regrets.

“It is a pretty good thing,” Lopez said. “It is much better than I thought.” ■

Spurs co-owner Stephanie Lopez, left, takes food orders from Christina Vander Pol, center, and Victor Muthui on Thursday, July 27, 2023.

Tips to build a stable, sustainable financial future for your family

Building wealth is not as easy as it sounds. It can take time, discipline and a plan to keep those dollars protected. However, if done correctly, it can provide security for your family for years to come.

No matter where you are in your personal financial journey, there are steps you can take to help build a financially secure future. Although your approach should be personalized to your specific situation, Freddie Mac suggests building your plan on three main pillars: accumulate, preserve and protect what you’ve built.

Accumulate

The first, and one of the most challenging steps, is saving for your future while covering basic expenses. Establishing and working toward defined financial goals in the short-, mediumand long-term is a good place to start. Also, understanding your money mindset can help you identify opportunities

to create healthier spending and saving habits.

Over time, it’s important for you to position yourself to take advantage of opportunities to raise your income. Consider discussing a raise with your current employer, taking a job opportunity with higher pay or starting a side business to supplement your income. You should also begin to build an emergency fund, which will better position you to weather unexpected financial emergencies. In general, you should save enough in this fund to cover three to six months of your typical monthly expenses.

In addition, if you are financially prepared for it, purchasing a home can help you build wealth in ways that renting cannot.

Preserve

Once you’ve begun to accumulate wealth, the next step is preserving it. You can accomplish this by protecting and growing your money

over time.

Managing your debts and expenses is paramount. Pay down debts in high-interest accounts and prioritize other expenses that require immediate attention.

Your credit score is a critical part of this equation, and the time to improve it is right now. A strong credit score can help you receive a better interest rate and loan terms when working with lenders, as well as provide a host of other long-term benefits.

Protect

Lastly, you should have a plan in place to eventually transfer the wealth you’ve built to family and loved ones.

CNBC reports that an estimated $68 trillion will be passed down from the baby boomer generation between 2019 and 2044. Having an estate plan can give you peace of mind that your assets will be allocated according to your wishes

when the time comes.

In the meantime, you should also protect your assets from the unexpected. In addition to taking steps to safeguard your property from natural disasters, you should invest in a comprehensive renter or homeowner insurance policy. And always be mindful of the wide variety of scammers and hackers looking to access your resources.

Education has power. As you begin your journey, you can build your financial savviness with Freddie Mac CreditSmart Essentials, a suite of free education tools and information covering topics like how to buy a home or car, how to improve credit and how to build wealth. To learn more, visit creditsmart.freddiemac.com.

Building wealth doesn’t happen overnight. With consistency and commitment, and the right knowledge and mindset, you can create a stable future for you and your loved ones. ■

Personal touches

PROBST JEWELRY IN SACRED HEART OFFERS OPPORTUNITY TO SHOW OFF STYLE, FAMILY HISTORY

BY SHELBY LINDRUD WEST CENTRAL TRIBUNE

SACRED HEART — If something glitters at Probst Jewelry in Sacred Heart, you can be certain it’s probably gold, silver, diamonds or gemstones. The store, owned by Cindy Probst-Dekruif, has been a small-town treasure chest of beautiful jewelry since 2006.

“I’ve been in the jewelry business all of my life,” Probst-Dekruif said. “I grew up in my parents’ jewelry store in Fulda. I’ve been doing this for a while.”

Unlike some children who can’t wait to get away from the family business, ProbstDekruif has always had a love for jewelry and was helping her dad with jewelry repair at the family store by the time she was 16. She obtained certification from the Gemological Institute of America and opened her first store in Sleepy Eye.

“I just loved everything about it,” Probst-Dekruif said.

When her husband’s job was relocated and the couple started a family, ProbstDekruif took a break from the jewelry business. But after her daughter started school, Probst-Dekruif thought it was a good time to open another store. The family was living just outside of Sacred Heart, so it made sense to locate the store there.

Cindy Probst-Dekruif has owned and operated Probst Jewelry in Sacred Heart since 2006, though she has been in the jewelry business for 40 years, starting in her parents' store in Fulda.

Photos by Shelby Lindrud / West Central Tribune

It has been a good fit.

“I love the small town,” Probst-Dekruif said. “It is more like a giant family.”

That giant family extends back to Fulda and beyond. People who once purchased pieces or had jewelry repaired at her parents’ store now come to Probst Jewelry, even if that means a long car ride to Sacred Heart. Probst-Dekruif believes people like knowing who will be handling their precious jewelry, and she often repairs jewelry from around southwestern Minnesota.

“It is always kind of fun when I hear from somebody who was from home,” Probst-Dekriuf said. “I’m honored they trust me, to bring their stuff here.”

At her store Probst-Dekruif is able to help customers find just the perfect piece of jewelry to mark an important occasion, and there are a lot of options. Jewelry designs now offer more ways

for customers to make their own mark. At Probst Jewelry, customers can design the perfect diamond ring with multiple metals, diamond cuts, sizes and band patterns from which to choose.

“A lot of time they (customers) want customization, especially on engagement and wedding rings,” Probst-Dekruif said. “It is fun to play.”

Diamonds remain the top stone for engagement rings, but it is becoming popular to add colored stones as well. Popular choices are rubies and sapphires, though other stones can also make for beautiful combinations.

Those stones don’t have necessarily be natural either. Lab-grown stones, whether they are diamonds or gemstones, are growing in popularity for many reasons. This includes concerns regarding the environmental and human impacts of mining stones. Other reasons

people like lab-created stones is the control it gives over the color and clarity of the gemstone, and how much more stone one can afford when buying lab versus natural stones.

Probst-Dekruif is a fan of lab stones, which she said have really increased in quality over the last few decades.

“You get a lot more for the money,” Probst-Dekruif said.

Customers also have many different options for metal when picking their next piece of fine jewelry. For the last few decades, white gold has been the metal of choice for many, but lately a change has been brewing.

“Yellow gold is making a comeback,” Probst-Dekruif said, perhaps helped by the popularity of rose gold over the last few years. It is also probably being helped by the cylindrical nature of fashion — what was old is now new.

“I love th e small town. It is more like a giant family.”

- Cindy Probst-Dekruif

The special thing about jewelry is it can be very individual and personal. Three people may show up wearing the exact same clothes, but with a few pieces of jewelry can make that outfit their own. Jewelry is also a great way to showcase personal style, whether it has a more modern twist or leans toward the traditional.

“It is like the frosting on the cake and it’s a very personal taste,”

Probst-Dekruif said. “It is your personal touch.”

All the opportunities to help people display their style, preserve their family history by fixing a precious piece of jewelry or play even a small part in major life events by helping find that perfect ring keep Probst-Dekruif in the jewelry business. It is a business full of joy.

“It is a business that makes people happy,”

Probst-Dekruif said. “It is a happy business.” ■

Gemstones of all sizes and colors are always fashionable. It is also becoming more common for engagement rings to include colored stones, such as rubies or sapphires.

Vegan curious? Here’s how to get started

StatePoint

Following a vegan diet doesn’t just reduce one’s impact on the environment; it’s associated with a range of health benefits, making it no surprise that a plant-based food movement is on the rise.

“With more than 100,000 internet searches per month for ‘vegan recipes’ and ‘vegetarian recipes,’ it’s clear there is high demand for plant-based meals,” says Chef Fred Scarpulla, chief culinary officer at Amy’s Kitchen, an organic and vegetarian food company.

A recent national survey commissioned by Amy’s Kitchen and conducted by Atomik Research finds that 52% of Americans are vegancurious, and men are even more inquisitive, with nearly three in five revealing an interest in cutting out animal products.

Every individual may have their own unique reasons, but the survey revealed Americans’ most common motivators for purchasing or eating plant-based foods were their health (55%), a desire

to protect the environment (34%) and a preferred taste of plant-based ingredients (28%). No matter why you’re considering a vegan lifestyle, actually adopting one is not always easy. In fact, 72% of parents in households with dietary restrictions say finding prepared foods that meet their family’s needs is very or extremely challenging.

“Cutting down on meat and incorporating more plantbased foods into your diet doesn’t have to be complicated or restrictive,” Scarpulla said.

Whether you’re transitioning to a vegan diet, incorporating meatless Mondays into your routine or simply curious about meatless cooking, Scarpulla offers the following tips to help you get started:

Don’t restrict yourself.

While going vegan may sound like it’s all about cutting foods out, it’s actually an opportunity to explore new flavors and ingredients you may not have tried before, and to indulge in vegan-friendly

cuisines from around the world, such as Indian food and Thai food. Plus, these days, vegan alternatives to a number of favorite comfort foods, like enchiladas, pizza and even mac and cheese, abound.

Keep it simple.

As you build your repertoire of go-to vegan meals, take a mental inventory of your family’s favorite dishes. Many of them may already be vegan, or able to made vegan with a few tweaks. Also, be sure to check out online resources offering vegan meal plans, which can help ensure your overall diet is balanced, satisfying and delicious.

Look for shortcuts.

Creating meals from scratch is not always possible for busy families. In fact, 56% of Americans want shortcuts to plant-based meals. Luckily, there are a growing number of convenient vegan meal options available. Amy’s Kitchen, for example, is founded on the principle that everyone should be able to enjoy a delicious,

convenient meal, even those with dietary restrictions, which is why they don’t use meat, peanuts, fish, shellfish or eggs in any of their recipes, and why they offer gluten-free and kosher options.

The brand, which works with farmers using organic and regenerative farming practices to lessen its impact on the planet, has an expanding vegan menu that includes snacks, breakfast, lunch and dinner options, making it easy to ensure your diet aligns with your values and your desire to eat healthfully.

Get creative.

To reduce prep work, follow recipes that start with already prepared vegan foods. Visit amys.com/eating-well/recipes to access Amy’s Kitchen’s library of healthy vegan recipes.

“Whether you choose to go fully vegan or simply want to incorporate more plants into your diet, rely on solutions that make it easy, convenient and delicious,” Scarpulla said. ■

Must-haves when hostinggame night at home

Metro Creative Connection

Game night makes for a fun way to get together with friends. Competitive fire may not disappear on game night, but the atmosphere is generally more laid back. Indeed, a great game night is less about the games and more about the laughs and fun to be had.

Game night hosts can focus on fun as they prepare to welcome friends and family into their homes. The following are some must-haves for a fun and memorable game night.

Food

Game night participants are not expecting a meal. Game nights typically begin after dinnertime, so hosts need not feel responsible for preparing or catering a meal. However, snacks typically are made available during game night. Charcuterie boards, cheese, chips, pretzels, and even some healthy fare like vegetables and hummus can be offered so no one goes hungry during game night.

Beverages

Simplicity also reigns supreme when picking which drinks to serve during game night. Formal dinner parties may call for specialty cocktails and a carefully curated wine list, but game night does

not require that same level of planning. Non-alcoholic drinks like water, soda, lemonade, and iced tea should be readily available. Beer and wine can be offered to guests who want a drink, but hosts must be sure to avoid overserving guests.

and chips on hand in the event guests want to play a round. Additional games that do not require too great a familiarity with the rulebook include Scrabble and Monopoly. Hosts also can consider something a little more sinister like Cards Against Humanity if the crowd is willing to play.

Music

Some music playing in the background can loosen things up and help to establish a relaxed atmosphere. Hosts should keep in mind that it’s best to avoid turning the television on, as a game or movie playing in the background can distract guests from the games and lead to less mingling.

Atmosphere

Hosts can request that some guests serve as designated drivers and hosts should be ready to perform that duty as well.

Games

Of course, hosts will need to pick games for the party as well. It’s best to avoid complicated games so no time is wasted explaining the rules to novices. Many adults are familiar with the rules of poker, so keep some decks of cards

The atmosphere should be warm and inviting so everyone feels right at home upon arriving. Make sure there’s ample lighting available in the game room but don’t make things too bright. Slightly dimmed lights can set a welcoming tone and create a relaxed vibe. Comfortable seating also helps to create a pleasant atmosphere that can make guests feel right at home.

Some simple game night essentials can ensure hosts and guests have a fun and relaxing night with friends and family. ■

Carol Meier, the music director for Eagle Lake Lutheran Church of Willmar, has been singing, directing and composing Christian music since she was young. She recently earned her master's degree from St. John's University, an ambition she has had for many years.

Shelby Lindrud / West Central Tribune

Faith, music and love

FROM MUSIC DIRECTOR TO COMPOSER, CAROL MEIER EXPLORES PRAYER THROUGH SONG

BY SHELBY LINDRUD | WEST CENTRAL TRIBUNE

WILLMAR — Since she was a child, music and faith have been intertwining pillars of Carol Meier’s life, a bedrock upon which she has built both her personal and professional lives.

It started with learning piano from her grandmother, and has taken Meier to composing music that is sung not only in her church but in others across the local area and even further afield.

“I feel called to the intersection of music and spirituality,” said Meier, the music director at Eagle Lake Lutheran Church in Willmar and a composer of liturgical music.

Music and faith seem to go together, a relationship that lends itself to speaking to the hearts and souls of those who hear, listen and perform it. It is a partnership that Meier has seen impact not only her own life, but those around her.

“Music has the power to open us in a way, to touch something inside of us in a way that is unique, that only music can do. Music speaks this language of the heart and of the soul,” Meier said. “It is kind of a mystery. I can’t tell you why that is, I just know it is true.”

She also finds music as a great way to communicate an idea, thought or need when words alone are not enough.

“It has been a very important prayer language,” Meier said. “Sometimes when I don’t have words, a way to express what is going on inside me. This is how I process life.”

A life of faith and song

Meier attended Luther College in Decorah, Iowa, where she majored in vocal music education with a minor in religion. She taught school for four years in Roseville Public Schools before life took her in other directions.

She married her husband, Steve, and the two did missionary and youth ministry work, and began raising their family. In 2007, Steve was ordained and the family moved to Willmar when Steve became the pastor of Eagle Lake. Soon afterward, Meier accepted the position of music director.

Throughout those years, Meier also kept music close by, performing in churches, giving lessons and leading choirs.

She also kept composing her own music, something she started in high school and continued to do as she grew older. The process of creating a song can sometimes be as mysterious to explain as the impact of music on listeners. Her inspiration can come from many things — including scripture, prayer or a conversation.

While sometimes a melody or line of music will come to her, mostly she composes at her piano. It can take a lot of trial and error and experimentation to create a finished piece.

“Sometimes you just start trying and you find something that works,” Meier said.

With putting the lyrics and music together, Meier’s goal is to create a song that not only speaks to the

“Music has the power to open us in a way, to touch something inside of us in a way that is unique, that only music can do."

- Carol Meier

Carol Meier, Eagle Lake Lutheran Church music director, said her time at St. John's University earning her master's in composing has given her many new skills to use when composing music for not only her church but others as well. Shelby Lindrud / West Central Tribune

audience, but is accessible. One of the functions of liturgical music is to explain theology, so it’s important to Meier that her music accurately portrays what she wants to get across.

“The lyrics are very important,” Meier said.

Over the years, Meier has had to get more comfortable with sharing her compositions, especially during the creation process.

“When you are creating, it is so very personal and it’s such a personal expression of yourself that feels private and vulnerable,” Meier said.

However, as she has become more comfortable with herself, her talent and learned how helpful feedback can be, it has been easier for Meier to share her music both during the creation process and afterward. Meier explained it has been helpful to get the feedback from the choirs singing the music, and her husband has offered important assistance when writing up theological matters.

“You learn the gift of someone speaking into that,” Meier said.

A dream realized at St. John’s

As Meier grew as a musician and a composer, an idea was always hovering in the back of her mind — to go back to school to learn even more. During a spiritual retreat in 2015, which started a process of Meier setting time aside to focus on her

composing, she started to seriously start expanding her composing.

“The more I did, the more I wanted to do,” Meier said, and with her children graduating high school, she would soon have even more time to focus on her music. “This makes me feel like I was doing what I was meant to do.”

Meier believes it is important for one to listen to their dreams, figure out their priorities as their lives change and find the courage to take a different path.

“It is important for people to feel like they have a purpose,” Meier said. “What is it that gives you meaning, gives you life.”

In fall 2020, Meier enrolled at St. John’s University, joining its Master of Arts liturgical music program, which melds studying church music and composing together.

She graduated in December 2022, and has already been using what she has learned to better her music. In the past, there would be times Meier would get stuck when composing, not having the training to figure out a difficult passage or movement. Now she has a much larger musical toolbox.

“It is definitely richer; I am devoting more time and energy to it,” Meier said. “I’ve learned and I am learning how to pay more attention to the details.”

She has had some major composing successes both during and after her time at St. John’s. In 2022, a song Meier composed and submitted to the Hymn Society of the United States and Canada was chosen to celebrate the organization’s 100th birthday last year. And, currently, Meier is composing new worship liturgy for the Shalom Hill Farm near Windom.

“This makes me feel like I was doing what I was meant to do.”

- Carol Meier

Carol Meier enjoys working with the choirs at Eagle Lake Lutheran, from the children in Sunday school to the adults singing during worship services. Contributed / Dennis Benson

Carol Meier, center, hopes to one day have her music published more widely, so churches across the country will have access to it and use it in their own services.

An evening of prayer

Her time at St. John’s also led to the creation of one of Meier’s newest endeavors, “Light of the World,” a complete setting for evening prayer service.

Meier said her composing instructor at the college urged her to write something more challenging than just a single song. The service is a contemporary spin on the traditional liturgy of hours that has regained popularity in the Lutheran church over the last few decades. It is a separate time for prayer set apart from the normal Sunday morning services.

The evening prayer service started as a school assignment. To gather feedback, Meier performed it during a clergy retreat in September 2022. It was then the idea to offer the service to area churches and welcome anyone, no matter their denomination, took hold.

A group of six local

churches — First Presbyterian, Hope Lutheran of Spicer, Eagle Lake, Bethel Lutheran, Ebenezer Lutheran and Tripolis Lutheran — have offered “Light of the World” on a rotating basis since early this year.

Meier said the hope is to start the rotation back up this fall.

“We are super open to more (churches) and expanding the denominations that we represent,” Meier said.

The mission of the setting of evening prayer, not to mention all of Meier’s work, is to bring people together, feed their faith and perhaps make the world a better place.

“The goal is to provide the opportunity for people to gather for prayer and fellowship and in doing so build ecumenicism,” Meier said. “Our prayer is it would build unity, heal divisions, renew peace and is a gift for this community.” ■

Contributed / Dennis Benson

recipes

Slow-cooked salmon makes a perfect entrée

Salmon with Spiced Red Lentils and Bacon

Makes 4 servings

For the Spice Rub:

2 teaspoons ground coriander

1 teaspoon ground cumin

1 teaspoon ground turmeric

½ teaspoon sweet paprika

¼ teaspoon ground cinnamon

⅛ teaspoon cayenne pepper

1 teaspoon coarse sea salt

½ teaspoon freshly ground black pepper

1 ½ pounds farm-raised salmon fillet, in 1 large piece about 1 ½ inches thick, skin removed

2 bacon strips

1 medium yellow onion, finely chopped

2 garlic cloves, minced

1 cup red lentils

½ cup canned diced tomatoes, with juice

2 cups good-quality low-sodium chicken or vegetable broth

2 tablespoons chopped fresh cilantro

To make the spice rub: In bowl, mix together all the ingredients. Rub 2 teaspoons of the mixture into the flesh of the salmon fillet; set aside for 30 minutes. Preheat the oven to 200 F.

In a large cast-iron skillet, cook the bacon over medium heat until crisp and the bottom of the pan is coated with the rendered fat, 5 to 8 minutes. Transfer the bacon to paper towels to drain, then cut into small pieces.

Put the skillet over high heat. When the fat is hot, gently put the salmon in the pan, pinker-side down. (One side of a salmon fillet will be bright pink and the other side will have a strip of dark flesh running down the center. The bright pink side is the one you want to brown.) Sear until nicely browned on the bottom, about 3 minutes. Using two large spatulas, carefully transfer the salmon to a sheet of heavy-duty aluminum foil, browned-side up.

Add the onion to the fat in the pan and sauté over medium-high heat until translucent, about 2 minutes. Add the garlic and the remaining spice blend and stir until aromatic, about 20 seconds. Stir in the lentils, tomatoes with their juice, and broth and simmer for 10 minutes.

Fish typically does not require a lengthy cooking time, which makes it both tricky and ideal to serve when hosting friends and family at home. The short cooking time of fish makes it great for hosts who want to spend more time with their guests and less time cooking. However, that same short cooking time means it’s easy to overcook fish. And no one wants to serve or eat dry, overcooked fish.

Slow-baking and slow cooking could prove the best of both worlds for cooks who want to serve fish but avoid overcooking it. This recipe for “Salmon with Spiced Red Lentils and Bacon” from Andrew Schloss’ “Cooking Slow: Recipes for Slowing Down and Cooking More” (Chronicle Books) includes directions for both slow-baking and slow cooking. Hosts are encouraged to choose whichever option works best for them and enjoy the delicious, flavorful finished product with family and friends.

Using the foil as a kind of large spatula, carefully slide the salmon onto the lentils. Cover the skillet with a lid or a clean sheet of heavy foil and bake until the thickest part of the fish flakes to gentle pressure and the lentils are tender, about 1 hour.

Garnish with the chopped cilantro and slip onto a large platter or serve directly from the pan.

Variation: In a slow cooker

Follow the directions in the recipe. Use a sheet of heavy-duty aluminum foil 2 feet long for resting the browned salmon. Scrape the lentil mixture into a 5- to 6-quart, oval-shaped slow cooker. Using the foil as a plate, set the salmon, still on the foil, on top of the lentils. Drape the long ends of the foil up the sides and over the edges of the slow-cooker crock, like handles. Cover and cook on low for 2 hours. Lift the salmon on its foil sling. Mound the lentils on a serving platter and carefully slide the salmon from the foil onto the bed of lentils. Garnish with the chopped cilantro and serve.

Metro Creative Connection

A simple, flavorful salad to whip up in a snap

When preparing meals at home, cooks know that it helps to have a few simple, easily prepared dishes in their culinary repertoire. These are dishes that don’t require too much planning and utilize certain staples that are present in everyone’s pantry. Such is the case with this recipe for “Crunchy Cucumber Salad with Crushed Peanuts” from Ruta Kahate’s “5 Spices, 50 Dishes” (Chronicle Books). Most of the ingredients for this flavorful salad are likely already in your kitchen, and it won’t be long after you begin preparing the recipe that you’ll be sitting down and enjoying a meal with family and friends.

Crunchy Cucumber Salad with Crushed Peanuts

Serves 4

For the Spice Rub:

2 English or other unwaxed cucumbers, chopped into ¼-inch dice (about 3 cups)

1 medium green serrano chile, minced (seed first if you prefer)

½ cup peanuts, preferably raw, but toasted, unsalted ones will do

2 tablespoons lemon juice, or more if needed

1 teaspoon salt

½ to ¾ teaspoon sugar

⅛ teaspoon cayenne

1 tablespoon canola oil

¼ teaspoon mustard seeds

Place the diced cucumbers in a medium bowl along with the chile. Using a coffee grinder or food processor, pulse the peanuts until they are reduced to a coarse powder. (You donÕt want big chunks of peanuts, nor do you want a fine powder; stop grinding somewhere in between!) Add the peanuts to the cucumbers along with the lemon juice, salt and sugar, and mix well. Taste and adjust the salt, sugar and lemon juice as needed. The salad should be slightly tart.

Make the tadka: Place the cayenne in a little pile on top of the salad. Do not stir it in yet. Heat the oil in a small skillet or butter warmer over high heat. When it begins to smoke, add the mustard seeds, covering the pan with a lid or spatter screen. As soon as the seeds stop sputtering, pour the oil over the cayenne. Stir the dressing in and serve at room temperature or cold.

How to pair food with exercise

Metro Creative Connection

Food pairing is often discussed in terms of which wines best complement particular dishes. But pairing food with exercise merits consideration, as it can create the balance needed for overall health.

Food plays an important role in workouts, giving individuals the energy necessary to perform at their peak. Timing meals appropriately and knowing what to eat before or after a workout can make a difference.

Creatine benefits weight lifting

Creatine is an organic acid that is an important ingredient for short duration, high-intensity exercises, such as weight lifting. According to Kelly Pritchett, Ph.D., RDN, director of the nutrition graduate program and assistant professor of nutrition and exercise science at Central Washington University, foods rich in protein from meat, poultry and fish can help optimize stores of creatine. Creatine also may be found in foods and beverages targeted to athletes, like protein shakes and snacks.

Pre-workout mixes include protein and carbohydrates

A snack or mini meal one to three hours before a workout is ideal so that

digestive issues don’t occur during a workout when the body directs more blood to muscles than digestion. Food pairings that include a high quality carbohydrate, like whole grain bread or oatmeal, with a protein source, such as peanut butter or milk, can be key. Blood sugar will stay steady with whole grain carbs, and the protein will help you to feel full and avoid overeating after a workout.

Glucose, glycogen and running

Distance running or other exercises that require endurance, such as skating or biking, require ample energy stores. Although low-carbohydrate diets are popular for people looking to lose weight, they’re not ideal for people who engage in endurance sports and need carbohydrates for energy, according to Johns Hopkins Medicine. Endurance athletes need more carbs than those who aren’t training. These activities use both glucose in the blood and glycogen, which is sugar stored in the liver and muscles. Eating plenty of healthy carbs helps bolster energy stores. Whole fruits and grains are good sources of carbohydrates.

Benefits of bananas

For those with limited time to grab a bite before a workout, bananas might be

the perfect option. According to WebMD, bananas have easily digestible carbs that will not weigh you down. The potassium in bananas also may help prevent muscle cramps during and after workouts.

Power up with potatoes

Potatoes are whole foods, meaning they contain a balance of all the essential amino acids, despite being low in whole protein. They’re also rich in vitamin B6, which is critical to protein metabolism, said Mark Anthony, Ph.D., adjunct professor of science and nutrition at St. Edwards University, Austin. Potatoes also contain the right mix of sodium and potassium to maintain an electrolyte balance in the body.

Recover right

A mix of carbohydrates and lean proteins also is ideal for exercise recovery. Mix in good fats like avocado and olive oil. Carbs will help replenish depleted levels of glycogen and highquality protein will help build and repair muscle. Don’t forget to drink plenty of fluids to replace what was lost while working out.

Food and exercise go hand in hand. It’s important to eat well to keep the body in top form. ■