September 27, 2013

Friends&Family Country Grocer’s quarterly food and lifestyle

magazine |

Fall 2013 | Complimentary

The Family Farm Success stories of Island agriculture

The forage & the Feast

Chef Bill Jones and his passion for mushrooms

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IN THIS ISSUE

Salute to fall Thank you for picking up the autumn issue of Friends & Family. We hope everyone enjoyed their summer and had a wonderful, relaxing time with family and PETER CAVIN friends.

It’s hard to believe that fall is here.

And with that seasonal milestone also comes the one year anniversary of our Bowen Road store opening in Nanaimo. Thank you again for supporting us in the new neighbourhood!

This fall the Country Grocer family is also celebrating 29 years in business, so watch for the festivities at your favourite location.

Fall also figures prominently within these pages. Chef Michael has once again created some delicious and healthful recipes for you to enjoy, and we also take a look at different ways to enjoy the harvest season, from delicious turkey and fresh local mushrooms to preserving the seasonal bounty to enjoy throughout the year.

Here on the Island, sustainability is a key focus and we offer two stories looking at this area in greater depth, first from the perspective of family farming. The second story explores various initiatives to ensure a sustainable seafood industry, and what you as shoppers can look for when you make your decisions.

Of course we’re also pleased to bring you regular features celebrating life here on the Island, including life with our family pets, the efforts of the invaluable, community-driven Help Fill a Dream Foundation, and much more.

As always, we invite and encourage you to please share your thoughts and ideas for any future stories by emailing us at marketing@ countrygrocer.com Enjoy!

The Family Farm

Success stories from the Island’s agricultural community

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Help Fill A Dream

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10

14

Sustainable Seafood

> RECIPES: Baked Fall Veggies with Oven-Dried Tomatoes Baked Granola Apple Baked Rotini with Cauliflower Cream

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The forage & the Feast

Let’s Talk Turkey

Preserving the Harvest

Editor Jennifer Blyth

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Friends & Family magazine is published quarterly by Country Grocer and Black Press. The points of view or opinions expressed herein are those of the authors and do not necessarily reflect the views of the publisher of Friends & Family. The contents of Friends & Family magazine are protected by copyright, including the designed advertising.

Reproduction is prohibited without written consent of the publisher.

Friends&Family » FALL 2013 | countrygrocer.com » 3

Morel mushrooms

The forage and the feast Cowichan Valley chef and cookbook author Bill Jones talks about his passion for good, local food.

By Jennifer Blyth

Bill Jones photo

Bill Jones’ Porcini Yorkshires

“Most of our lives are spent wrapped in civilization. We are nestled in our cars, houses, offices, and landscapes. Stepping outside of this comfortable zone, we find the wildness lurking at the edges of our world. It is here that the mushrooms live, waiting to feed us, kill us, heal us, or alter our perception of reality. But which ones do what? That is a really good question,” writes chef and author Bill Jones in the introduction of his latest cookbook, The Deerholme Mushroom Book – From Foraging to Feasting.

“Such a question started me on my

journey into the world of fungi. Little did I know it would be a path of fascination, delight, and wonder that has kept me learning for more than twenty years.”

An award-winning author, Jones is a recognized regional expert on mushrooms and wild foods who makes his home at Deerholme Farm, in the Cowichan Valley.

That his career would follow such a path was not always a given.

“My father was a chef and he talked me out of (the career) so I have a degree in geology and worked almost five years in the oil business,” Jones says.

But while his father passed along his

concerns about the long hours chefs typically endure, and the many missed holidays due to work, for example, he also imparted a love of cooking and working with food, so it was while working in the Alberta oil industry that Jones tapped into a local library resource, and over two years devoured some 2,000 cookbooks.

Through that process, an idea began to form about how he could indulge his love of cooking in a different way.

“So my whole point of view from the start was not to be a chef, but to be a cookbook author,” Jones says during an interview from his Cowichan Valley home.

A visit to Sooke Harbour House, the celebrated inn and restaurant of Sinclair and Frederique Philip, demonstrated how local could be done beautifully, and Jones determined then and there he would work for the couple, who have been instrumental in promoting the use of home-grown, local and organic ingredients on the southern Island.

As Jones set out on his quest to gain the cooking knowledge and experience he needed, he would drop postcards to the Philips from various locales – Paris, Spain, Portugal: “You don’t know me but I’m going to come work for you...” he’d say.

(It was a promise he would keep, joining the Philips in the inn’s kitchen upon his return to the Island.)

His travels took him to cooking school in England, operated by the daughter of the founder of France’s famed Le Cordon Bleu cooking school. Located in a 16th century manor, here the idea of cooking from a kitchen garden and using locally sourced food was instilled early.

It was while working in France, where local foragers would bring to the kitchen door beautiful fresh mushrooms, that a new passion was sparked. “That was the start of my mushroom education. Then I came back to Canada and found out that we have 10 times the mushrooms as they do in France.”

That Jones is at home in his kitchen is clear.

He and wife Lynn have styled their garden as an edi­ble land­scape, ideal for the local dinner events they host on-site. With the printing of The Deerholme Mushroom Book earlier this year, Jones published cookbook No. 10, and he’s currently putting the finishing touches on No. 11, a companion book about foraging more generally. Two of his books, Chefs Salad (2004) and The Salmon Cookbook (2005), have won World Cookbook Awards.

In between, Jones hosts workshops and

Chef and author Bill Jones is passionate about the possibilities of local mushrooms.

Andrei Fedorov photo

Friends&Family » FALL 2013 | countrygrocer.com » 5

The Deerholme Mushroom Book Published by TouchWood Editions Dedicated to the memory of mentor and friend, James Barber, known for saying “these mushrooms are marvellous,” The Deerholme Mushroom Book features more than 140 recipes to create exceptional meals using wild and cultivated edible mushrooms.

The unique field guide and cookbook shares a thorough overview of the common types of fungi and details how to source mushrooms, through foraging, shopping and growing.

“Bill Jones and I both developed our first real passion, or perhaps obsession, for the mushroom hunt in France and continued to share this passion when we worked at Sooke Harbour House together,” Sooke Harbour House’s Sinclair Philip writes about Jones and his new book. “We share the same love for mushrooms, whether crawling around, drenched, on our hands and knees entangled in evergreen huckleberry vines, searching for pine or matsutake mushrooms near Sooke, while stalking the giant white chanterelle in his back yard in the Cowichan Valley or devouring them together in his rustic and charming mycological teaching kitchen at Deerholme Farm. Foraging for mushrooms creates an appetite.

“Many books on mushrooms are written by mycologists who don’t know how to cook or chefs who have a very limited knowledge of the wide variety of mushrooms available. Bill Jones is one of those rare chefs who combines the skills of an excellent chef and teacher with real and extensive mycological expertise in the field and has the scars to prove it. This is a very uncommon combination and that is why you must buy this book.”

Warm Bacon, Chanterelle, and Potato Salad

Bill Jones photo

Serves 6–8 A variation on a classic German potato salad made with chanterelles. It is best to add the dressing to warm potatoes so they soak up all the dressing. Serve at room temperature.

2 lb (1 kg) potatoes, peeled ¼ lb (115 g) thick-cut bacon, cut in thin strips 1 lb (450 g) chanterelles, cleaned and sliced salt and pepper, to taste 2 Tbsp (30 mL) apple cider vinegar 2 Tbsp (30 mL) olive oil

2 Tbsp (30 mL) grainy mustard 1 tsp (5 mL) chopped capers 3 Tbsp (45 mL) chopped sweet onion (or green onion) fresh chives or green onions, minced, for garnish

Add potatoes to a large pot of salted cold water. Bring to a boil and cook until tender.

Meanwhile, warm a skillet over medium-high heat, add the bacon, and heat until the bacon is browned and has rendered its fat. Add the chanterelles and sauté until the mushrooms give off moisture and it has completely evaporated.

Season with salt and pepper. When the mushrooms just begin to brown on the edges, remove from heat and set aside.

In a large mixing bowl, combine vinegar, oil, mustard, capers, and onion. Stir until mixed. Drain potatoes and add while still warm to the dressing. Add the bacon and toss to coat. Serve warm, garnished with fresh chives or green onions.

6 » Friends&Family » FALL 2013 | countrygrocer.com

dinners, promotes the local food Coming up at industry through events such as Deerholme Farm Feast of Fields and the Cowichan Bay Spot Prawn Festival, forages Sept. 28 – Wild Mushroom and of course, cooks!

Forage, 11 a.m.

The idea of foraging works Sept. 29 – Sunday Cooking hand in hand with an environmen- Class, 12 p.m. tal outlook on food and eating, Oct. 12 – Mushroom Dinner and has hit the mainstream, Jones - Spain and Portugal, 5 p.m. says.

“It’s about becoming more For more information, visit aware of your environment,” he online at www.deerholme.com explains. By turning to the local forests for mushrooms, for example, or beaches for seaweed, we become more aware of the environments needed to sustain those edibles.

Because the mushroom as it appears is the “fruit” of the plant – the rest of which is typically underground – responsible foraging, where the surrounding environment is respected, is in itself sustainable, Jones says.

In addition to his writing, Jones offers foraging workshops, in which only about 20 per cent of participants have foraged before.

“We educate then, feed them and take them for a walk in the woods,” he says.

Where will the next path lead? “It’s never-ending,” says Jones, pointing to current culinary influences he’s enjoying from Korea and South America. “I really look to different cultures. We’re all about local foods, but it has a global spin on it.”

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WHAT’S IN STORE Nifty new items

ndulgences Make mine mac & cheese

Comfort food doesn’t get any better than a hearty serving of mac & cheese, and the Country Grocer deli staff know how to serve the best.

With the additional bonus of easy convenience for the busy back-to-school and activities schedule, the four-cheese dish is a delectable combination of creamy pasta and cheese sauce beneath the perfectly cooked crust.

Just don’t tell mom how good Country Grocer’s version is!

Deli & Salad Samplers

Craving a few of your deli favourites for lunch or a snack? Try Country Grocer’s new Deli Samplers and Salad Samplers.

Available from the deli, choose from either cheese, crackers and sausage or a Mediterranean Sampler with hummus, pita, olives and dolmades.

Alternatively, choose four single servings of your favourite salads from the deli’s salad cooler for one set price.

Delicious!

Sensational Cinee Bunz

A new indulgence from the Country Grocer bakery is the Cinee Bunz, baked fresh in all locations, topped with either Danish icing or a cream cheese/butter cream frosting and packed in fours.

“If you’re a cinnamon bun fan, you know the best part is the centre...well, eating this bun is like having a whole bunch of ‘just centres,’” says Bakery Operations Manager Bill Peppy.

Fair warning though: “If you don’t like sweet dough, raisins, butter, cinnamon sugar...these sensational Cinee Bunz are not for you!”

Gerbera Daisies

Brighten up any room in your home with long-lasting, locally grown Gerbera daisies, beautiful in a rainbow of colours, including these fall favourites.

Grown on the Island, the Gerberas look lovely in a bouquet with other blooms or on their own, and because they arrive at the Country Grocer floral department farmfresh, with proper care they’ll last even longer than typical Gerberas – often a week or more.

New World Almond Butter

Edible Garden’s Balsamic Spreads

Up the taste and nutrition factor in your diet by incorporating New World Almond Butter, with its sweet, mellow flavour and a rich texture that comes from using the finest, heart-healthy almonds. Add a spoonful to your breakfast smoothie or hot cereal, spread it on raw apples, bananas or crackers for a mid-day snack, or try it on toast with your favourite honey or jam – all great ways to appreciate the unbeatable combination of nutrition and great almond taste.

If your indulgences lean to the savoury side of the kitchen, don’t wait for a special occasion to treat yourself to Edible Garden’s spreads, ideal accompaniments to fine cheese and crackers or flatbread.

Recently spotted at the Country Grocer deli shelves were Date and Cherry Balsamic Spread or Mission Fig Balsamic Spread, both B.C.-made in Surrey.

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Friends&Family » FALL 2013 | countrygrocer.com » 9

Gareth and Ivar Rage, in the greenhouse at Rages Farm in Port Alberni.

the family farm

What does farming look like on the Island? More often than not, the local foods we enjoy come from a family farm – a husband-and-wife team, parents and children, or variations of the two.

By Jennifer Blyth Allan Boudreau doesn’t have a family background in farming – at least not within the last few generations – but the idea of being a farmer had always held an appeal.

After growing up in North Bay, On., then working in Victoria and Nanaimo, a change in his company’s ownership and the prospect of relocating his family to the lower Mainland prompted a career change.

That was a decade ago and today, he and wife Katheryn are full-time farmers, the owners of Island Hothouse, raising greenhouse-grown sweet bell peppers in sunny Saltair, near Ladysmith.

“I always wanted to farm – it’s the lifestyle, and that you’re working for yourself,” Allan says.

Looking to settle down, Saltair presented itself as a fabulous location and the opportunity to re-build an existing farm.

“We looked at tomatoes and cucumbers and decided on peppers,” Allan recalls.

“They’re the nicest looking produce and require the least amount of water to grow.”

Today, the Boudreaus are the Island’s largest pepper growers, producing a whopping 300 tonnes a year of the colourful, healthful veggies from two acres of greenhouses. Growing the peppers hydroponically, the season ranges from January through mid-November.

The couple’s three children, now 18, 20 and 22, have grown up on the farm, helping out and learning the business, but will likely pursue other careers.

“It’s a lot of work,” Allan acknowledges. But “you are your own boss and you get to see the fruits of your labour.”

The question of how to make family farms viable into the future will be crucial as the Island looks for ways to have a more sustainable food system. The costs associated with local farming are higher

10 » Friends&Family » FALL 2013 | countrygrocer.com

Photos contributed

than in other areas, due to factors such as land and transportation costs, but also because local farmers face regulations producers in some other countries don’t, Allan says. It’s more difficult for local farmers to turn a profit when they’re competing with cheaper produce from less-regulated regions.

Plus, with the average age of local farmers in the mid-50s, meaning retirement for many is

Country Grocer Produce Operations Manager Rob Johnson, with Allan and Katheryn Boudreau from Island Hothouse in the Cowichan Valley.

likely in the next 10 years or so, local agricultural organizations and stakeholders are looking at how to make farming more viable and attractive to the next generation.

Support from the public and local companies like Country Grocer is key as it creates a market for local producers who want to work at farming full-time. “You can do farmgate sales and have another job, but you have to be (working) with a grocery store to make a living,” Allan says.

At the Island level, such stores are both supporting the local economy and giving customers what they want. “They look for our product – they know it’s grown on Vancouver Island,” Allan says. Not only are the environmental considerations key, but also the quality and freshness of the product. “The pepper you see was picked not 24 hours before it lands in the store.”

After settling on the Island with his wife, Patricia, decades ago, Ivar Rage has built a successful career farming cucumbers in Port Alberni, and has taken leadership roles in the industry both locally and provincially. Now 81 and still very much enjoying the life farming has offered, Ivar is planning for the succession of the farm with son Gareth, who grew up on the property with brother, John. “I would never have been able to make a go of it from scratch without my wife,” notes Ivar, who currently has six acres of greenhouse-grown cucumbers.

While farming has offered the family a very good life, it’s not without its drawbacks. “Farming in itself is challenging enough.

We have to deal with the seasons, food safety is a big deal – and a very good thing – and the margin is very slim,” Ivar says.

Being able to sell their product locally is huge for Rages. In fact, it doesn’t just help, he says, “it makes it possible. Without the good co-operation from the trade, we wouldn’t have survived, it’s as simple as that.” A positive attitude also goes a long way. “It has been a full life and that is the benefit.”

In the Comox Valley, what started as a search for a traditional family home led David and Sandy Todd to the Dove Creek community and Victorian Acres farm. Here they first started down the farming path by selling hay and now raise more than 1,500 turkeys each year, along with pasture-raised, grass-fed and grassfinished Hereford beef and naturally raised, free-range chickens.

Many Country Grocer shoppers who first sampled the Todds’ turkeys last Thanksgiving and Christmas are happy the local birds will be returning. In fact, the farm’s growth has followed demand: “Right now we sell out of everything,” Sandy says.

Their three daughters, age 13 to 21, have grown up on the farm

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Sandy Todd (left) who with husband David owns Victorian Acres farm in the Comox Valley, with daughters Melissa, Georgia and Bridget. and take an active role in its operation as both David and Sandy still work outside the farm as well. “They feed the animals and care for them,” and help out at the Saturday Farmer’s Market, Sandy says. “They have to be dependable – they know in this house the animals have to come first – and they have a lot of compassion. I just think it’s a great environment to bring kids up.”

Having a busy farm means little downtime for the family, as when they’re not at home, they must hire someone to come look after things, but for the Todds the rewards are worth it.

“It’s an awful lot of work but it’s very rewarding. We believe in what do and we’re really lucky because we get to eat really great food,” Sandy says. “We really enjoy it; it’s where our passion is.”

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Sustainable seafood

Look for sustainably harvested oysters, recommended by the Vancouver Aquarium’s Ocean Wise program.

Photo courtesy the Vancouver Aquarium

Programs work to ensure the daily catch doesn’t undermine tomorrow’s oceans

By Jennifer Blyth Surrounded by the sea, Vancouver Islanders have an innate connection to the ocean and the species within it.

Many of us have grown up around the water, and many more have spent countless hours with fishing rod in hand or checking crab traps in eager anticipation of the night’s feast.

For those who prefer to let dinner come by way of their local seafood seller, the ocean’s bounty is both nutritious and deliSustainable seafood can be cious.

What then, do we do about dwindling defined as species that are stocks and oceans in distress? caught or farmed in a way For many restaurants and other seathat ensures the long-term food purveyors, the answer is sustainable health and stability of that seafood. species, as well as the One of the most recognized programs is greater marine ecosystem.

Ocean Wise, founded and administered by – Ocean Wise the Vancouver Aquarium. Since 2005, the program has grown from a local Vancouver restaurant-focused initiative to reach across Canada and include membership from universities, catering companies, food service outlets and grocery stores, including Country Grocer.

Did you know?

12 » Friends&Family » FALL 2013 | countrygrocer.com

“We have partners all the way from Victoria to St. John’s, NL. now,” says Teddie Geach, Ocean Wise Account Representative.

Created to educate and empower consumers about the issues surrounding sustainable seafood, Ocean Wise works directly with restaurants, markets, food services and suppliers, ensuring that they have the most current scientific information regarding seafood and helping them make ocean-friendly buying decisions.

As it strives to combat “overfishing (as) the number one problem facing the world’s oceans,” Ocean Wise now has more than 500 partner businesses with 3,100 locations.

And as awareness grows among the industry and the public, pressure also grows for the industry to pursue sustainable fishing practices.

According to Ocean Wise, “overfishing is the greatest threat to our oceans today. The world’s marine life is quickly being depleted. An estimated 90 per cent of all large, predatory fish are already gone from the world’s oceans. A recent scientific study predicted a world-wide fisheries collapse by 2048. The only solution is to turn back from the brink, and to begin consuming seafood in a sustainable manner.”

In addition to direct overfishing, habitat damage and destruction of non-intended marine animals are significant

concerns. An estimated 25 per cent of what is caught in commercial fisheries is unintended catch and discarded; many of these marine animals do not survive, including unmarketable species, undersized species and endangered species.

However, “the issues of ‘bycatch’ and habitat damage and their extent are principally determined by the type of fishing or farming method used. Sustainable fishing techniques associated with low bycatch include trolling, hook and line, pot and traps.”

Greenpeace has also undertaken a major canned tuna campaign to address issues not only of overfishing, but also of reducing the incidental deaths of non-intended species, including seabirds, turtles, sharks, rays, juvenile tuna and many other ocean species.

Having ranked the Canadian tuna brands from most to least sustainable, Greenpeace is working with retailers to raise awareness and promote availability of sustainably caught canned tuna, such as the No. 1-rated Raincoast Trading.

Making it easy for consumers to identify sustainably caught items is key. In a restaurant, that includes using the Ocean Wise symbol next to the menu item; in the grocery store, signage identifies Ocean Wise items.

“As an Ocean Wise partner, Country Grocer is committed to continuGreenpeace rated ously improving their fresh, frozen and Raincoast Trading Tuna canned seafood items on their shelves. as the country’s No. 1 Ocean Wise is working with Country canned tuna in terms Grocer to help identify and highlight of sustainability. their ocean-friendly options for their customers with the Ocean Wise logo.”

Geach notes.

Through the program, Country Grocer commits to promoting as much sustainable seafood as possible and every year eliminate two non-sustainable seafood items, explains Meat and Seafood Operations Manager Dave Hubscher.

Why is it important for Country Grocer to offer these sustainable options? “Well, the easy answer would be, with everything you read or hear, if we all don’t start doing something about, there won’t be any seafood left, so Country Grocer is doing its best.”

Shoppers can rest assured that the bulk of the products in the seafood cooler are sustainable, Hubscher says. “Being part of the Ocean Wise program, we’ll purchase a sustainable over non-sustainable item where possible.

“All the halibut, salmon and shellfish (mussels, clams and oysters) we sell are Ocean Wise,” he notes. “This is year-round, fresh product when available and frozen in the off-season.”

While definitive numbers are not readily available, “more people are aware of sustainability, not just in seafood but all sectors,” Hubscher says.

That awareness is key.

“We’ve developed the program around the businesses but it’s also about creating a market around sustainable seafood by raising awareness of the consumer,” Geach says, pointing to increased consumption of sustainable stocks such as sablefish, albacore tuna and pacific halibut as positive signs. “The No. 1 threat facing our oceans today is overfishing and Ocean Wise is there to be the guiding light for people who don’t know what to buy.”

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Jennifer Blyth photos

RECIPES from Chef Michael

Baked Rotini with Cauliflower Cream

Baked Fall Veggies with Oven-Dried Tomatoes

Baked Granola Apple

Servings: 6 to 8 Preparation Time: 25 minutes Cooking Time: 30 minutes

Servings: 6 Preparation Time: 25 minutes Cooking Time: 4 hours

Servings: 8 Preparation Time: 25 minutes Cooking Time: 20 minutes

This is a delicious alternative to anything that comes out of a box (or bag). We start off with a nutritious cauliflower-based cheese sauce. Next we use fresh Cowichan Pasta whole grain rotini…an amazingly tasty and protein-loaded noodle! Give this recipe a try and stock your freezer with the left-overs!

I find this one of those soul-satisfying comfort recipes and it’s the perfect way to make use of late-summer early-fall cherry tomatoes. A toaster oven is perfect for making this recipe, and while low and slow is best, you can crank the heat to 300° F and they’ll be done in an hour.

An absolutely fantastic snack or dessert, I like to think of this as a healthy replacement to apple pie. With absolutely no flour and no sugar, you can make up a batch of these and enjoy them with nutritious comfort right from the fridge or served warm with a dollop of delicious Tree Island yogurt.

Ingredients: For the crispy topping: 1 ½ cups large flake oats, chopped ½ cup coconut 2 Tbsp butter, melted Several pinches of salt and pepper

Ingredients: For the oven-dried tomatoes: 3 cups cherry tomatoes 8 cloves garlic, peeled 2 shallots, peeled and sliced ¼ cup extra virgin olive oil 1 Tbsp honey (optional) Fresh thyme (optional)

Ingredients: For the granola: ½ cup large flake oats ½ cup coconut 2 Tbsp chia seeds ½ tsp cinnamon 2 Tbsp butter 2 Tbsp honey (optional)

2 2 3 2 Tbsp ¼ to ½ ¼ tsp

4 crisp B.C. apples (Gala, Jona Gold, Pink Lady, Breaburn, etc.)

Approximately 10 Tbsp almond butter Tree Island honey yogurt

For the sauce: 1 Tbsp butter ½ of an onion, diced 1 clove garlic, minced 1 can coconut milk 1 head cauliflower, chopped ½ tsp sea salt 1 cup shredded white cheddar, tightly packed 1 pkg Cowichan rotini 1 head broccoli, cut into bite-sized pieces Method: 1. Mix the ingredients for the topping, stir well and set aside. If you are not big on shredded coconut, you can omit and add an extra ½ cup of oats.• Bring a pot of water to a boil for the rotini. Cook as per the instructions, then drain and cool.

2. While the rotini is cooking, preheat a medium pot on medium heat. Add the butter and once melted, add the onion, sautéing until lightly browned, stirring occasionally.

3. Add the garlic and sauté for one minute longer, stirring regularly.

4. Add the coconut milk, cauliflower and salt, raise the temperature to high and bring to a boil.

5. Once boiling, place a tight-fitting lid on the pot and reduce heat to low. Simmer for 10 minutes or until the cauliflower is soft.

6. Now, puree the cauliflower with a food processor, blender or immersion blender, ensuring the sauce is as smooth as possible.

7. You can add the shredded cheese to the sauce and blend a little more or simply stir until it is melted and incorporated.

8. To finish, mix the noodles and broccoli into the sauce, transfer to a casserole dish, pack down lightly and then sprinkle on the topping.

9. Bake in a preheated 375° F oven until the topping is lightly browned.

medium yams medium Yukon gold potatoes parsnips coconut oil, melted tsp sea salt fresh ground pepper

Method: 1. Start this recipe well ahead of time so you can slowly bake the tomatoes and garlic. This can be done in the toaster oven or the full-sized oven.

Arrange the tomatoes garlic and shallots in a single layer on a baking tray. Try to use a tray that is only as big as needed to keep everything close together.

2. Drizzle everything with olive oil, salt, pepper and honey (if using).

3. Roughly chop the thyme and add to the tray.

4. Bake for four hours in a 200° F oven or until the tomatoes have shriveled. Set aside.

5. You can leave the skin on the potatoes and yams if desired, but peel the parsnips.

6. Next, cut the yams and potatoes into wedges and depending on the size, cut the parsnips in half or quarters.

7. Add to a mixing bowl, toss with the coconut oil, salt and pepper.

8. Place on a baking tray and into the middle of a preheated 450° F oven and bake for 10 to 12 minutes and then flip the veggies. Bake for another 10 to 12 minutes until the veggies are nicely browned all over.

9. Serve with a scoop of the oven dried tomatoes and garlic and enjoy!

14 » Friends&Family » FALL 2013 | countrygrocer.com

Method: 1. Preheat the oven to 350° F with the rack in the centre of the oven.

2. Mix together all the granola ingredients, stirring until evenly distributed. Set aside.

3. Cut the apples in half horizontally so that the stem is on one half and the bottom is on the other.

4. Now carefully carve out the apple core, making a small well in the apple. In the end it should almost look like a shallow bowl. This will hold the almond butter and granola.

5. Spread 1 to 2 tablespoons of almond butter on each apple half so that there is a thin layer covering the cut side.

6. Now mound the granola on top of the apple and almond butter. Make sure that you pack it down gently so that it stays put. Arrange on a baking tray.

7. Bake for 15 to 20 minutes or until the granola is lightly browned and the apples are cooked.

8. Spoon some yogurt over top of the warm apples and enjoy this awesome dessert.

Variations: You could also make this with pears instead of apple.

Any homemade granola recipe will work well for this recipe, so feel free to experiment.

Find more recipes from Chef Michael at countrygrocer.com

Packing health, not harm: a guide to powerful lunches Back to school means re-establishing old routines or, after reading this article, maybe some of you will embark on establishing new healthful ones.

Let’s talk about packed lunches. What you pack for your child (and yourself) has a huge impact on their (your) day. A nutrient-dense, produce-loaded lunch has the power to carry body and mind through the day.

On the other hand, a heavily processed lunch can lead to behaviour problems (even in adults) and difficulty focussing.

Let’s look at a healthy packed lunch for a second. A sandwich with two pieces of wholewheat bread, a packaged granola bar (without the chocolate coating) and a 200ml box of 100 per cent pure apple juice. Sounds healthy, right? Not quite…while there are some healthier choices included here (and I’m sure many packed lunches include worse choices), there’s more than 85g of processed carbohydrates in this meal and a huge lack of fresh produce (yes, even with a piece of iceberg lettuce). This meal will lead to a crash in a few short hours.

The fix?

First, skip the juice! Juice has all the fibre removed and does not contribute much to a healthy diet. Get your kids (and yourself) on water, smoothies or home-made unsweetened iced tea and if you must have the juice, then water it down by at least half.

Second, make the sandwich an open-faced version or a wrap, piled high with their/your favourite produce (e.g., avocado, lettuce, olives, shredded carrots, tomatoes, or cucumbers).

Include some protein as well with ham, roast chicken, roast beef, tofu, etc.

Third, swap the packaged granola bar for veggies and dip and/or fresh fruit. Then you can include one of my healthy granola bar recipes (substitute nuts with seeds for allergy restrictions) from countrygrocer.com for recess along with a piece of fruit.

One of the best things you can do is sit down with your child individually and come up with a personalized list of healthy foods that they want to include in their lunches. Break the list down into three categories: 1. Healthy Fats – nuts (if allowed), seeds, avocado, home-made dips, etc.

2. Whole food carbs – vegetables, fruits, hummus, whole grain bread etc.

3. Protein – chicken, deli meats, tuna, eggs, cottage cheese, etc.

To give you some ideas,

I have shared my “healthy lunch choices” list as well as a blank template for you to create your own. Find it at countrygrocer.com/familyrecipes/resources/ Once your family members all have their list, everyone can pitch in to make their own lunches. Let your children be creative and they’ll probably enjoy the process and be more likely to eat the end result!

Another great strategy is using leftovers for lunches, saving the work of making a separate meal. Since most schools do not have a method for the kids to heat food, stew, chilli and soup can be kept warm in a thermos.

Otherwise, cook meals that are conducive to being served cold. A lot of this comes down to personal preference but options that work for us include fried rice and veggies, stir-fries or whole grain pastas with lots of veggies, roast chicken and veggies etc. Find meals that work for your family and save time and energy.

In the end, we are trying our best to eliminate processed foods and replace them with whole foods as much as possible. Include lots of fresh produce and cooked veggies and supplement with a little bit of processed whole grains if needed.

Remember, you are what you eat, so eat well.

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Friends&Family » FALL 2013 | countrygrocer.com » 15

Joni Marcolin photo

Chef Michael Williams

Preserving the

harvest

With the fall harvest comes an abundance of fruits and vegetables ripe for the picking. Preserving the harvest, whether through drying, freezing or canning allows us to enjoy that bounty throughout the year.

While each form of preservation has its benefits and drawbacks, depending on the food and how you intend to use it, canning can be one of the most versatile. At the same time, it tends to be the one people shy away from, fearing it’s too labour-intensive or too risky.

Not so, says long-time Victoria chef – and avid home canner – David Mincey.

Long known as the owner of Camille’s Restaurant and proponent of local farms and farming, today Mincey has given up the demands of restaurant life to focus on his artisanal canning products and teaching a variety of courses through downtown’s Cook Culture.

With his partner, Paige Robinson, Mincey can be found at local farm and holiday markets, selling his jams, pickles and savoury delights, as always on the forefront of the locavore movement. Boasting names like Chilly Dilly Carrots and Aunt Alice’s Beets, “what we can is all locally grown and from farms all around us,” Mincey says.

Small-batch, seasonal canners, “we can work at home and as a chef it’s the absolute expression of creative cooking art.

“Nobody makes the same pickle as somebody else and I love that!”

The basics

Canning is useful as it allows us to capture the season’s best when it’s most plentiful, then enjoy it throughout the year. “The season is so short, if you don’t can, what can you do with it all?” Mincey asks, noting that while some ingredients, like figs or tomatoes, can be dried, you’ll end up with a very different end product.

There are essentially two types of canning: “low-risk,” which includes acidified foods, like pickles and salsas, is done in a water bath; “highrisk” canning is done in a pressure cooker, and includes low-acid foods, meats, etc. While pressure cooking is also very safe with properly used equipment, Mincey focuses his attention on the tasty possibilities of low-risk canning.

Safety first

“Most people are concerned about safety,” Mincey says, but says that as long as the standard sanitary cooking standards are used, canning is no riskier than other cooking methods.

16 » Friends&Family » FALL 2013 | countrygrocer.com

The first step with any cooking, including canning, is basic kitchen hygiene, including clean utensils, a dedicated surface – don’t work on the cutting board you cut raw chicken on, for example – and good-quality food that hasn’t started to go off, Mincey emphasizes.

“Get the freshest, most pristine stuff you possibly can.”

For newcomers, start with a good basic recipe book – the canning supplier Bernardin has some great options filled with no-fail recipes – then as you gain experience, start experimenting with what suits your taste, Mincey suggests. “I encourage people who have never canned before to start with a recipe but once they get some experience, to start experimenting.”

Chef David Mincey says home canning offers wonderful culinary creativity.

Introducing three flavours sure to make you smile!

Blueberry Crunch Frozen Yogurt

Honey Vanilla Walnut Frozen Yogurt

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Jennifer Blyth photo

Troubleshooting

Because people tend to be nervous about canning, they often believe more is better when it comes to processing the filled, sealed jars in the hot water bath, used to create a vacuum seal, Mincey says.

“The biggest problem with canning is over-processing.

Nothing needs to be processed in a hot water bath for more than 10 minutes; if you stick to that, it will seal.”

People also believe canning needs to be rushed to be safe, fearing bacteria will start to grow if hot jars aren’t filled and processed immediately. That’s another myth, Mincey says.

“Canning should be a slow,

leisurely, enjoyable process.”

Jars should be washed, dried and let cool. While some believe jars should be hot before use, in fact, “always can in a cool jar,” Mincey says.

With pickles, begin by placing your food in the jar then top with the brine and let stand open for 30 to 60 minutes. The food will absorb the brine, allowing more food to be added and topped with more brine.

This prevents the jars of “floating pickles” or cases where the jars have lost a few centimetres of brine as it is absorbed.

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Friends&Family » FALL 2013 | countrygrocer.com » 17

Administration team keeps company humming The backbone of a successful company is often the people hard at work behind the scenes. For Country Grocer’s south Island stores, two of those key people are Tracy Meisner, Accounting Manager, and Bernice Dallin, Human Resources Manager.

Based out of the administration offices above Country Grocer’s Royal Oak location in Victoria, Tracy is celebrating nine years with the company and has enjoyed the opportunity to expand her work and try new things. “Each year has been different with new changes and growth within accounting,” she says with a laugh.

“You don’t get bored!”

Tracy is responsible for the Accounting Team and Payroll Department which includes the responsibility of all the finances for the Royal Oak, Esquimalt and Cobble Hill stores, along with several other divisions that come under her umbrella. She has also increased her responsibilities within the company to include more of the information technology and corporate tax responsibilities.

“I enjoy the challenges and continual learning,” says Tracy, whose hours away from work are often spent at the rink where her daughter figure skates. “There are always varied opportunities and the company is always open to new ideas “ I think people and I get to implement new ways to get things done.” come to Country Tracy also oversees a four-member Grocer because accounting team that processes more they enjoy people than 1,000 invoices a week, and enjoys interacting with buyers, vendors and they stay and the staff at the Island Indepenbecause they dent Buying Group, the purchasing enjoy their work and warehouse branch of the company. environment..”

“We work together to have a very – Bernice Dallin, Human positive work environment and have Resources Manager fun,” she says, pointing to events like the Thursday coffee break and potluck lunches that help maintain the family atmosphere of the Island-grown company.

In the office across the hall, Bernice works to enhance the work environment for close to 300 staff, while balancing the needs of the company. Born and raised in St. John’s, NL, Bernice joined the Country Grocer team upon hearing about a new opportunity through a family friend, after serving with the Canadian Military for several years.

“I had a friend who worked in our Esquimalt store part-time and he suggested I apply, so I met with (the owners) and we talked about developing Human Resources within the company,” she recalls. That was 16 years ago.

As well as updating and implementing procedures and policies to enhance the work environment, Human Resources has initiated programs which include special recognition for team member milestones – a great success in a company where team members are known to stay for many years – staff-driven recognition

18 » Friends&Family » FALL 2013 | countrygrocer.com

Bernice Dallin and Tracy Meisner Jennifer Blyth photo

awards, birthday recognition, staff appreciation events, dress-up events like Halloween, jeans day on Fridays in appreciation for all the team does, website contests and more.

“I believe you’re only as strong as the people you have working with you,” Bernice notes. “And I think people come to Country Grocer because they enjoy people and they stay because they enjoy their work environment.” Bernice also oversees the “Country Kudos” program, in which team members are recognized for going above and beyond in their work (see page 29), and creates the internal newsletter that serves to build connections among the different facets of the company.

Working with the volunteer social committee Bernice helps create fun activities outside work, like golfing, curling, bowling and the Children’s Christmas party. In addition, each department has a Communication’s Book where positive messages can be left for the next shift, a simple way to let a co-worker know that someone cares. “In Human Resources I think you should care about people or you shouldn’t be here,” Bernice says simply.

“It’s really important that people enjoy their work – you spend most of your time with people you work with – and Country Grocer really promotes the whole family dynamic,” she says, pointing to the company’s efforts to accommodate student schedules, for example, and the Family Assistance Program that is free for both full and part-time team members and their families.

The ability to find solutions for people is her favourite element of the job, says Bernice, who when not at work enjoys gardening, curling and spending time with her children, step-children and grandchildren. “I enjoy making things better for our team members and coming up with ways where we can make it more supportive and enjoyable for everyone.

“I think it’s really important that everyone feels that if there’s an idea they have or issue they’ve encountered, that they have someone who will listen to what they have to say.”

By the Numbers

1

Simple Chicken Breasts in a Yogurt, Mustard and Maple Marinade

billion+

PREPARATION TIME › 5 MINUTES

SERVING › 1-2

CALORIES › 55

The number of apples produced in BC – 30 per cent of the apples grown in Canada – or between 136,000 and 195,000 tonnes.

– Source: BC Ministry of Agriculture

3.0 grams

8.23m

The amount of fat in 100 grams of roasted white turkey meat. White turkey meat is also an excellent source of protein, Vitamin B12 and Niacin, and a good source of Vitamin B6, Selenium and Phosphorous.

– Source: Turkey Farmers of Canada

Ingredients ½ cup (125 ml) Oikos 2% plain Greek yogurt ¼ cup (60 ml) whole milk 2 tbsp. (30 ml) Dijon mustard 1 tsp. (5 ml) Herbes de Provence 1 tsp. (5 ml) maple syrup

1 tsp. (5 ml) Espelette pepper, powder or flakes ½ tsp. (3 ml) freshly ground pepper 2 boneless, skinless chicken breasts To taste salt 1 tbsp. (15 ml) sunflower oil

Preparation 1. Mix together Oikos plain Greek yogurt, whole milk, Dijon mustard, Herbes de Provence, maple syrup, Espelette pepper, and pepper.

2. Place the breasts in the marinade, coating them well. Marinate in the fridge for at least 30 minutes (they can stay in the marinade up to 8 hours).

3. Drain the breasts from the marinade but don’t dry them out completely.

4. Place the sunflower oil in a non-stick frying pan on medium heat. Cook the chicken breasts on each side. According to the thickness of breasts, this can take up to 10 minutes per side.

5. Serve breasts whole or cut in slices and place on the salad of your choice!

DISCOVER MORE RECIPES AT OIKOS.CA

Height of the world’s tallest sunflower, when measured in Kaarst, Germany, Sept. 4, 2012.

– Source: www.guinnessworldrecords.com

100-120 days The number of days pumpkins need to mature from seeding to harvest in late summer and fall.

– Source: BC Ministry of Agriculture

1” to 2”

For home growers, the diameter of ready-to-harvest firm, green Brussels sprouts. Remove sprouts by twisting them until they break away from the plant.

– Source: Bonnie Plants

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Friends&Family » FALL 2013 | countrygrocer.com » 19

dream

BIG Island foundation makes children’s dreams come true

Photos contributed

Pirate activity has been spotted in Nanaimo!

And it’s all because the Island-based Help Fill A Dream Foundation, with help from community partner Country Grocer, helped make a Nanaimo boy’s dream come true with his very own backyard Black Pearl, appropriately dubbed “Lowen’s Lair.”

In Nanaimo, young Lowen, just five years old, was in treatment for Acute Lymphoblastic Leukemia. Lowen’s family received support from Help Fill A Dream through its Family Assistance program for transportation, accommodation and other living expenses. Earlier this year, Help Fill A Dream also made Lowen’s dream of a pirate tree house in his backyard come true.

Marking its 27th year serving Vancouver Island and Gulf Islands, Help Fill A Dream carries the mandate to assist Vancouver Island and the Gulf Islands children under the age of 19 with life-threatening conditions, explains executive director Craig Smith.

Young buccaneer-in-training Lowen (right), a Nanaimo boy in treatment for Acute Lymphoblastic Leukemia, has a brand new Pirate Lair playhouse thanks to the Help Fill A Dream Foundation.

From humble beginnings nearly three decades ago, this September Help Fill A Dream granted its 2,000th wish, Smith notes.

The dream itself reaches back to 1986, when Victoria transit driver Rick Thomas met a seven-year-old bus passenger suffering from a terminal illness. More than anything, she wanted to visit her grandmother in Nova Scotia, and Thomas was determined make the young girl’s dream come true. This first dream sparked the idea for something bigger, and the Help Fill a Dream Foundation was formed within the year.

While the dreams are perhaps the bestknow facet of the organization’s mandate, in fact that’s just one part of what they do.

Help Fill A Dream also offers quality of life initiatives designed to improve a child’s life.

This could include everything from home improvements to accommodate a wheelchair to a laptop that allows a child to take highschool classes at home, Smith explains.

With each family, he is encouraged in the work the foundation undertakes each day.

“I’ve met so many people who inspire me.

They see being sick as where they are at this time in life rather than something that defines them. That motivates me every day.”

The third component of Help Fill A Dream is the Family Assistance Program, financial aid to help families dealing with the added financial strain that comes when a child needs treatment. Whether treatment is at home, at Children’s Hospital in Vancouver or beyond, in a city where most parents work, the need to take time off work for a sick child can cause great financial implications, beyond the emotional struggle that accompanies childhood illness.

With the Family Assistance Program,

20 » Friends&Family » FALL 2013 | countrygrocer.com

families can receive assistance such as gas cards, food cards, money for accommodation and transportation, even coupons for the hospital cafeteria.

“It’s the part of our program that’s growing the fastest,” Smith says, noting the organization’s ability to respond almost immediately to a family in need is one of its great strengths.

Making Help Fill A Dream possible is the generosity of individual and corporate donations, along with several high-profile fundraising events each year, such as the Golf For Kids Charity Golf Classic, co-ordinated by Corix, and the 24-hour hockey game, the Macquarie Rink of Dreams.

“We would not exist without this kind of support,” Smith says.

Donors appreciate the foundation’s strictly Island focus, meaning all the money raised stays here on the Island, and its extremely lean administrative budget, with just an executive director and two parttime staff; everyone else is a volunteer.

Country Grocer is another key supporter, an ideal partnership with the locally grown company’s reach to Salt Spring, Victoria, the Cowichan Valley and up to the central Island with two stores in Nanaimo. With fundraisers such as Christmas tree sales and customers’ donations at the till, more than $12,600 was raised year.

“That’s one of the partnerships we enjoy the most; we both come at it with the same sensibilities,” Smith says. Not only can “all the stores get involved (but) it allowed the whole community to get involved as well.”

Coming up in mid-November will be the annual Help Fill A Dream drive where for a $2 cash donation at the till, customers can have their name on a black paper T-shirt to show their support. The stores will also

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have BC-grown Christmas trees and holiday floral arrangements for sale, with a percentage of proceeds to Help Fill A Dream.

While people often think of Dream requests involving trips to Disneyland or Hawaii – and often that’s the case – many times the children’s desires sit much closer to home, like the girl who just wanted to be able to see her grandmother.

How You Can Help Another recent recipient, a • Visit Country Grocer in teenage girl, received a room November where the $2 donamakeover. “It was the first tion drive at the till, paired time she had ever had her with proceeds from the sale of own room, a space to call her B.C.-grown Christmas trees own,” Smith recalls. “We’re and holiday arrangements learning to be very innovative for sale, will help support the to accomplish something.”

Victoria-based – and IslandIn addition to new fundfocused – Help Fill A Dream raising ideas and community Foundation. supporters, in-kind corporate • Volunteer! With only three partnerships are also welpaid positions – two of them comed, Smith notes, encouragpart-time – Help Fill A Dream ing members of the commurelies on the support of many, nity to get in touch for more many volunteers. Call 250information about the Help 382-3135 or email info@helpFill A Dream programs, as filladream.com today to find well as how they can help. “It’s out how you can get involved. so grassroots,” Smith says. “It’s For more information, visit so humbling.” www.helpfilladream.com

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www.innonlonglake.com Friends&Family » FALL 2013 | countrygrocer.com » 21

Prevent your pet from getting spooked this Halloween While Halloween is a fall favourite for kids of all ages – and more than a few grown-ups, too – our four-legged friends are not as enamored with the holiday.

From fireworks to the ever-ringing doorbell to strangers in costume, animals can become quite stressed with all the unaccustomed activity, explains the BC SPCA. And when dogs and cats are frightened they are more likely to run away from their homes, jump out of open windows or dart into traffic. Stressed pets can also behave out of character, even scratching or biting people.

In addition to companion animals, frightened farm animals have also been known to put themselves in danger when spooked at Halloween.

Animal lovers are urged to consider the following tips from the BC SPCA:

1. Keep pets inside

Pets who are inside have fewer opportunities to confront trick-or-treaters.

Some pets do well left in a separate room with the radio or television on to mask

the sound of fireworks and trick-ortreaters. Be sure to leave plenty of toys in the room for your pet so that he doesn’t think he’s being isolated as a punishment. If your pet finds the doorbell disturbing, consider disconnecting the doorbell for the night. Alternatively, you can leave a bowl of treats near the door outside where trick-or-treaters can help themselves.

2. Identification

Ensure your pet is wearing identification as dogs and cats may try to run away if feeling threatened. Clear, current identification is your best chance to have them returned.

3. Don’t console your anxious pet

While it’s natural to want to comfort your pet, it is better to use a bright, cheerful voice to send a message that things are fine.

Avoid saying things like, “it’s OK” or “don’t be scared” in a soft or sympathetic voice. This only reinforces your pet’s

fearful behaviour.

4. Candy is for people

Candy can lead to health problems such as diabetes or obesity, and chocolate is especially dangerous because it contains theobromine, which is toxic to dogs and cats. Keep treats well away from pets.

5. Leave home without them

While some may want to bring their pet trick-or-treating, it’s not a good idea; the strange sights and sounds of Halloween can cause a normally friendly dog to bite if it feels scared or threatened.

6. Don’t costume your pet

Dressing your dog in a costume inhibits his ability to communicate, making him prone to display aggression himself or be subjected to aggressive behaviour from other dogs.

For more information about animal safety, visit spca.bc.ca

PART OF THE FAMILY Meet Mickey, a handsome fellow adopted as an adult cat in 2009 from the SPCA in Duncan by Cobble Hill’s James and Rose Jackson.

“He is very affectionate, loves to greet visitors and likes to be involved in everyday activities, whether gardening, working on the computer keyboard or even helping to hull the strawberries for jam.

“He is truly a wonderful member of our household.”

22 » Friends&Family » FALL 2013 | countrygrocer.com

SHOW US YOUR PET

Share a photo and a few words about what makes your pet special by emailing Friends & Family editor Jennifer Blyth at jblyth@telus.net

tidbits Taking efficiency, comfort and savings Taking to theefficiency, next level!

Taking efficiency, comfortcomfort and savings and savings to the to next thelevel! next level!

Nanaimo Clippers sport new sponsor The Nanaimo Clippers’ home ice at Frank Crane Arena is sporting new colours now that Country Grocer has come on board as a team partner.

Consistently one of the Is-

land’s top Junior A squads, the Clippers will enjoy a busy fall schedule against Island rivals in Victoria, Port Alberni and the Cowichan Valley, along with others in the BCHL league.

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Friends&Family » FALL 2013 | countrygrocer.com » 23

Let’s talk

TURKEY

Simple steps to a food-safe Thanksgiving dinner If like tens of thousands of Canadians, a turkey will be on your Thanksgiving table, a few simple steps will ensure you have a dinner to remember...not a meal you’d rather forget.

Food poisoning is caused by eating foods contaminated by some type of bacteria, like Salmonella, explains Health Canada. “Cooking food at high temperatures usually kills the bacteria contained in the food itself.

However, that precaution doesn’t help to control bacteria that may have spread to your refrigerator,

counters or utensils while the food was being stored or prepared.”

Because it’s impossible to tell if food is contaminated simply by looking at it, it’s best to treat all poultry and other raw meats as though they are contaminated.

Storage

Bacteria grow rapidly at room temperature, so don’t leave it sitting in the car or on the counter at home; refrigerate or freeze it immediately and use refrigerated poultry within two or three days.

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Thawing

Always defrost food in the refrigerator, in cold water or in the microwave – never at room temperature.

Because drippings produced during thawing may be contaminated, clean and disinfect any surface touched by drippings.

Preparing

Wash hands thoroughly before and after handling any raw meat; thoroughly clean everything, including utensils, cutting boards, counters and dish cloths, that has been in direct contact with raw poultry or its juices.

Stuffing

Stuffing is moist and slow to heat up and cool down, providing an ideal place for bacteria to grow. It’s safest to cook stuffing separately, either in its own oven dish or on the stove top. If you do stuff a bird, stuff it loosely just before roasting. Remove all stuffing from the bird immediately after cooking.

All stuffing, whether cooked separately or inside a bird, should be heated to a minimum internal temperature of 74°C (165°F), Health Canada advises.

Cooking

Never eat raw or undercooked turkey or chicken; to be sure, use a meat thermometer and cook birds until the temperature of the thickest part of the breast or thigh is 85ºC (185ºF).

Cook raw poultry meat, especially ground meat and turkey rolls, thoroughly to the centre. Be certain juices are no longer pink.

As a general rule, poultry is done when the leg of a whole bird moves easily, the

meat in cuts of poultry is tender to the fork, with no pink showing anywhere.

Leftovers

To store leftovers safely, cut and debone the meat from large cooked birds and refrigerate or freeze in covered shallow containers within two hours. If not removing the meat from the carcass, refrigerate the cooked bird after it has cooled, but within two hours of cooking.

Ensure cooked foods don’t come into contact with food that hasn’t been cooked.

Use refrigerated leftovers as soon as possible, ideally within two or three days, and when reheating food, make sure it’s piping hot. In general, you shouldn’t reheat the same leftovers more than once.

Renew your home or business this FALL WITH A FRESH COAT OF PAINT Residential & Commercial Painting Contractors Interior & Exterior Painting Wallcoverings Fine Finishing Drywall Repairs

250-886-1202 or 250-589-0028 ■ email: blackdogpainting@shaw.ca

Cleaning

Plastic cutting boards are best because they’re easier to sanitize, Health Canada advises. Sanitize kitchen materials by putting them in the dishwasher, or wash with hot water and detergent, then use a solution of 5 ml (1 tsp) of bleach in 750 ml (three cups) of water to disinfect, rinse again with fresh water, and dry.

Bacteria can thrive in dish cloths, so change them every day. Keep them clean by washing with detergent as part of your regular laundry, or by hand-washing then soaking them in diluted bleach.

For more information, visit http://www. hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/ turkey-dinde-eng.php

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Friends&Family » FALL 2013 | countrygrocer.com » 25

U P C O M I N G

Concerts & Theatre PERFORMANCES

BERGMANN PIANO DUO MONDAY, OCTOBER 7 SHOW: 7:00

EVERYTHING FITZ A family band featuring the high-energy fiddling and percussive step dancing of four of Canada’s finest young musicians.

GLASS TIGER THURSDAY, NOVEMBER 21

DOORS: 7:00 SHOW: 7:30

SUNDAY, OCTOBER 20 DOORS: 7:30

2243 Beacon Ave., Sidney • Tickets 250-656-0275 • marywinspear.ca

what’s in the

IN YOUR COMMUNITY

BAG

HELP HEAL HUNGER

On-going in all Country Grocer communities – Help Country Grocer lend a hand through the Help Heal Hunger Program with contributions to the local food bank in each of its locations.

Nanaimo

Ongoing – Catch Junior A hockey action with the Country Grocer-sponsored Nanaimo Clippers at Frank Crane Arena. www.nanaimoclippers.com Sept. 28 – Nanaimo Walk/Run for Muscular Dystrophy, a family-oriented, pledge-driven event from 12 to 3 p.m. at Maffeo Sutton Park.

Sept. 28 – Dover Bay High School Cross Country Team hot dog sale at Country Grocer Bowen Road.

Sept. 28 – Mid Isle Soccer – U 13 Girls hotdog sale, 10 a.m. to 3 p.m. at Country Grocer Chase River.

Sept. 29 – Nanaimo Child Development Centre Telethon, 12 to 8 p.m. on Shaw TV and live at the Port Theatre. www.nanaimocdc.com Oct. 6 – Dream to Travel hotdog Sale, 10 a.m. to 3 p.m. at Country Grocer Chase River.

Oct. 20 – Angels Abreast Dragon Boat Team hot dog sale at Country Grocer Bowen Road.

Oct. 20 – Harbour Dance Centre hotdog sale, 10 a.m. to 3 p.m. at Country Grocer Chase River.

Oct. 26 – Claytree hotdog sale, 10 a.m. to 3 p.m. at Country Grocer Chase River.

Nov. 2 – Mid Isle Islanders U13 hotdog sale, 10 a.m. to 3 p.m. at Country Grocer Chase River.

Nov. 30 & Dec. 1 – 15th Annual Nanaimo ARTWALK, 11 a.m. to 5 p.m. http://nanaimoartwalk.jimdo.com Dec. 7 – 2013 Homes of Note Christmas Tour, a self-guided tour of beautifully decorated homes from Cedar to North Nanaimo, in support of the Vancouver Island Symphony. www.vancouverislandsymphony.com

Cowichan

Oct. 26 – Cowichan Intercultural Society presents its Tapestry Gala at the Quw’utsun’ Cultural and Conference Centre, with live and silent auction, gala dinner, entertainment, raffle and more.

Tickets $75/person; $140/couple. www.cis-iwc.org Oct. 31 – The Cobble Hill Country Grocer hosts its Halloween Extravaganza, featuring fireworks and a huge bonfire.

Salt Spring

Saturdays, through Oct. 26 – Salt Spring Island Saturday Market, in Centennial Park, Ganges. www.saltspringmarket.com Sept. 27 & 28 – Sip & Savour Salt Spring, a festival of local and regional food and wine. www.sipandsavoursaltspring.com

What must-have items will be in your grocery bag this fall?

Harry Burton – aka Captain Apple – is the owner of Apple Luscious Organic Orchard, growing more than 200 connoisseur apple varieties, and organizer of the 14th annual Salt Spring Island Apple Festival. A former college professor, Burton retired to Salt Spring in 1998, dedicating himself to celebrating the island’s remarkable apple-growing culture – including more than 350 varieties grown organically!

So besides his favourite apples (Red Gravenstein, Poppy’s Wonder and Pink Delight), what else would we find in Captain Apple’s shopping bag?

Sept. 29 – Salt Spring Apple Festival – Start with the dazzling display of Island apples at Fulford Hall, then enjoy tours, tastings and more at many local farms. www.saltspringapplefestival.org

1. Aged cheese 2. Organic ice cream 3. Kale 4. Heritage tomatoes 5. Sweet potatoes 6. Corn on the cob

Nov. 15 to 17 – Seventh annual Giant Book Festival, a benefit for the Salt Spring Literacy Society, is at the Salt Spring Island Farmers’ Institute building.

7. Organic butter for baked potatoes 8. Organic 72 per cent chocolate 9. Peaches 10. Cherries

Greater Victoria

Sept. 28 – The Horticulture Centre of the Pacific hosts its annual Harvest Festival. www.hcp.ca Oct. 18 to 20 and 25 to 27 – Enchanted Halloween at Heritage Acres, featuring artistic installations, costumed performers, music, crafts and more, in support of the Children’s Health Foundation of Vancouver Island. www.enchantedhalloween.com

Sept. 28 & 29 – Salmon and Mushroom Festival 2013, from 10 a.m. to 4 p.m. at the Lake Cowichan Centennial Hall. Admission $2 (children free). salmonmushroomfestival.com

October – The Salmon Run at Goldstream Park attracts thousands through the fall who come marvel at the salmon’s annual return to their spawning grounds.

Oct. 1 – Chemainus branch of the Royal Canadian Legion hosts its annual Cops for Cancer breakfast; cost: $20. 250-246-4532 or 250-246-1255.

Nov. 23 – Island Farms Santa’s Light Parade, beginning at 6 p.m. from the Inner Harbour along Government Street to Chatham Street.

A defenceman for the Nanaimo Clippers and a student at Vancouver Island University, Colton Dahlen looks for healthy ingredients to fill his shopping bag so he can perform at his best on and off the ice.

1. Quinoa 2. Peppers 3. Mini Wheats 4. Rice Dream 5. Beef

6. Apples 7. Corn 8. Chicken 9. Yams 10. Peas

Friends&Family » FALL 2013 | countrygrocer.com » 27

HEALTH BITES

Wild for fresh salmon If a dinner of fresh, wild salmon is on your menu for the week, follow these shopping tips from the BC Salmon Marketing Council: • The eyes should appear bright and clear • The gills should be reddish and the skin moist and with tightly adhered, shiny scales.

• Fresh salmon flesh will give slightly when pressed with a finger, then spring back into shape.

• Fresh salmon smells fresh – never fishy.

• At home, unwrap the salmon, wipe it gently with a damp cloth, then tightly wrap in plastic or foil and store in the bottom of your refrigerator. Enjoy it within two days.

• Wild salmon steaks or fillets, whether fresh or previously frozen, should have moist, translucent flesh.

For more information, visit www.bcsalmon.ca

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Special Discount Pricing for Regular Delivery Customers Local, Friendly Staff Referral program

Victoria 250-386-3533 Duncan 250-748-6555 Nanaimo 250-741-1922

MEET THE TEAM

Country Kudos

Walk This Way Esquimalt’s Assistant Grocery Manager follows ancient pilgrimmage walk through Spain While Jeff Zala may be a born-andraised Victorian, that hasn’t stopped him from exploring the world.

Most recently the seven-year Country Grocer veteran returned from a sixweek walking trip through western France and Spain, a true trip of a lifetime for the Assistant Grocery Manager of the Esquimalt store.

Jeff, 43, had heard about the trip from a friend who had undertaken a similar – though shorter – trip the year before. At a place in his life where he was looking for time to reflect, a long walk through some of Europe’s most beautiful scenery seemed an ideal opportunity, he explains. “You’re walking for six weeks with a backpack and lots of time to think and reflect on things.”

After flying to Paris, he and a friend spent a whirlwind day exploring before hopping aboard a train to the small town of St. Jean Pied de Port, in the French Pyranees. From there the two began the nearly six-week, 1,000 km trek into northwestern Spain to the cathedral town of Santiago de Compostela.

The walk, or “way” as it’s known, follows the general route pilgrims followed through the centuries to the monumental Cathedral of Santiago de Compostela, where legend suggests the remains of Saint James are buried. The route has been declared a UNESCO World Heritage Site.

Walking is very personal way to see a country, and Jeff enjoyed the opportunity to meet travellers from around the work on the same adventure. Despite poor weather to start the trip, “I would highly

recommend it,” he says. “It does tale a bit of planning but financially it’s not as overwhelming as I thought it would be.”

While he stopped for food and at hosteltype accommodations along the way, picking up a lot of extra things wasn’t really an option. “You have to carry everything so any extra weight isn’t encouraged.

“There’s days you don’t want to do it, but you push through and at the end of the day it’s so worthwhile.”

While not an overly religious individual himself, arriving at the Santiago cathedral, the pilgrim’s ultimate destination, was overwhelming. “You have tears,” he recalls. “I walked into the square and dropped my backpack and then I just sat there for about an hour.”

At the cathedral itself, the church holds a pilgrims’ mass, depending on how many people have arrived, and the visitors receive a certificate that they finished the pilgrimage walk.

For Jeff, however, the cathedral was not the end of the road. He and his friend pressed on another four days to the Spanish seaside towns of Muxia and Finnesterre.

While their longest day took them 44 kilometres and he wore through his walking shoes in 3 1/2 weeks, it was definitely a trip he won’t soon forget. In fact, he’s already planning another trek a few years down the road, this time to Base Camp in Nepal!

Country Grocer Royal Oak Front End Manager Graham Ritchie earned a deserved Kudo this summer from a customer whose Visa Gift Card that inadvertently had not been activated, so it was declined when the recipient tried to use it.

“I explained the situation to your manager, Graham, who was able to track the purchase down,” wrote the happy customer. “He could not have been more considerate and caring in taking care of this problem for me, even driving a new card over to my house!

“I just wanted his professionalism to be acknowledged by Head Office. This kind of thing is what makes a company great.

Thank you!”

Kudos!

Give a Kudo Do you know a Country Grocer employee deserving recognition for an exceptional achievement? If you have been “wowed” or received outstanding customer service, take a few minutes to complete an Employee Recognition form and share your story.

“We look forward to hearing about all the great things our team members do each day to make the days brighter for our customers,” says Marketing Manager Tammy Averill, inviting customers to submit their Country Kudos in-store or online at countrygrocer.com

Friends&Family » FALL 2013 | countrygrocer.com » 29

Stylish, space-saving solutions for your home

7 Community Locations COBBLE HILL 1400 Cowichan Bay Rd. 250-743-5639 8am to 9pm 7 days per week LAKE COWICHAN 83 Lake Cowichan Rd. 250-749-6335 7am to 9pm 7 days per week

Few homeowners can say they don’t need a little more space. And stylish, well-organized space? What could be better than that?

The solution may well be the space-saving Murphy Wall-Bed and companion custom cabinetry, crafted right here on the Saanich Peninsula. Murphy Wall-Beds has been in business for over 22 years.

“We focus on quality,” says owner Tom Bazin. “We make a quality product from beginning to end.”

Using patented, engineered Murphy bed hardware, quality materials and local construction expertise, ensures the excellence customers have come to know and expect from the Better Business Bureau-accredited business.

Bazin credits shop foreman James York as an essential component to the local company’s success. With the company since its founding more than two decades ago, “he’s probably the most experienced Murphy bed expert in North America,” he says.

Whether you’re trying to stretch the space you have or are looking to maximize space when down-sizing, Murphy beds are perfect for creating a dual-purpose room, guest room and craft or fitness room, for example. Others appreciate their flexibility in a bachelor or assisted living suite.

In addition, “there’s all kinds of different space-saving solutions that go hand-in-hand with the Murphy beds,” Bazin says, noting their designers and craftsmen can custom-craft virtually any cabinetry to complement your bed.

And with the Murphy beds accommodating the same variety of mattresses as a conventional bed, optimal comfort is ensured.

“A Murphy bed could be used in every single home – everyone is looking for space,” Bazin says.

Unsure just how a Murphy Wall-Bed will fit into your home? Take advantage of a free design service to help you envision how a bed will work in your home, including a special computerized drawing and design program that allows you to get a three-dimensional view of your room, before you commit.

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MURPHY

WALL-BEDS 3075 Douglas Street, Victoria • 250-744-2195 or 1-800-670-5505 www.murphybeds-victoria.com 30 » Friends&Family » FALL 2013 | countrygrocer.com

CHASE RIVER (NANAIMO) 82 Twelfth St. 250-753-7545 7am to 10pm 7 days per week DUFFERIN CRESCENT (NANAIMO) 1800 Dufferin Cresc.

250-591-5525 7am to 10pm 7 days per week

SALTSPRING ISLAND 374 Lower Ganges Rd. 250-537-8684 7am to 10pm 7 days per week ROYAL OAK (VICTORIA) 4420 West Saanich Rd. 250-708-3919 8am to 10pm 7 days per week ESQUIMALT (VICTORIA) 1153 Esquimalt Rd. 250-382-5515 8am to 10pm 7 days per week

Get the App Your weekly grocery shop just got a whole lot easier thanks to the free new Country Grocer App. The handy app lets you check out daily deals at your favourite store, create a shopping list, find a Country Grocer location, browse the e-flyer and Chef Michael Williams’ recipes, follow the local company on twitter and more! Download the Country Grocer App at the iTunes app store, BlackBerry World and on Google Play.

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Friends&Family » FALL 2013 | countrygrocer.com » 31

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