Chequamegon Food Co-op - The Grapevine - Fall 2019

AUTUMN 2019

Chequamegon Food Co-op

Know Your Roots

Turnip to Beet Superior Greens From Seeds to Shoots

Things You'll Love Fall Favorites

And So Much More…

grapevine A quarterly publication of Chequamegon Food Co-op

From the Managers Kiersten Galazen & Meagan Van Beest General Management Team

Next deadline: November 1, 2019 Editing & Design: Meagan Van Beest Printing: ProPrint in Duluth, MN General Management Team Kiersten Galazen Meagan Van Beest Where We Are 700 Main Street West, Ashland, WI 54806 (715) 682-8251 chequamegonfoodcoop. com HOURS Open Daily FALL/WINTER: 7:30 AM-8 PM SPRING/SUMMER: 7:30 AM-9 PM SPECIAL HOURS Labor Day - September 2 - Closing at 6 PM September 30 - Winter Hours Begin Thanksgiving - November 28 - CLOSED MOVING? Email us at outreach@cheqfood.coop with your new address.

Autumn 2019

Store Update We say goodbye to: Alex Elliott, deli assistant We say welcome to: Luna Anderson-Duggan, deli assistant Seth Bayliss, deli assistant Mabel Cooper, deli assistant Brenda Hebert, bookkeeper Nicholas Pechacek, deli assistant Malorie Peterson, wellness assistant We note the following anniversaries: Kiersten Galazen, 15 years Pat Brown, 12 years Sarah Jackson, 10 years David Garrington, 7 years Susan Jones, 6 years Tara Apprill, 5 years Brian Kowalczyk, 5 years Karly Schultz, 5 years Levi Greenfield, 3 years Lesley Sederholm, 3 years Eric Houle, 3 years Frank Dolence, 2 years

| A

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Now that the busy summer season is winding down, we are looking forward to sweater weather and its invitation to take life at a little slower pace. As the coolness of autumn takes hold, we’ll fill our bellies with soup and begin preparing to hunker down for the season that shall not be named (at least for now). It’s the perfect time to reflect on the year so far.

It would be an understatement to say that ownership is a big deal here at the Co-op. With the support of owners like you, we have been able to offer good paying jobs with great benefits, free and low-cost community events, and healthy, local and natural foods. We thought you might be interested in seeing exactly where each dollar spent at the Co-op goes.

Above is an illustration to show ideally how each dollar you spend at the Co-op is divided up. "A" is the Cost of Goods at $0.63. "B" is Personnel Expenses at $0.24. "C" is Occupancy Expenses at $0.02. "D" is Depreciation Expense at $0.01. "E" is Operating Expenses at $0.02. "F" is Administrative Expenses at $0.01. "G" is Governance at $0.02. "H" is Promotional Expenses at $0.02. Finally, "I" is Operating Profit at $0.03.

Since we are still paying off our sizeable debt from the expansion, that $0.03 Operating Profit is currently allocated to Depreciation and Operating Expenses. While the successful growth of 2018 has been followed by a bit slower pace in 2019, we are still following a steady path of progress, with just under a one percent growth over last year. The Co-op fortunately has a good financial plan in place to draw down debt in the coming years, which should increase the chances of patronage and return the percentage of your dollar allocated to profit to that $0.03 amount. In the meantime, Owner Rewards (which is part of Promotional Expenses) is our way of saying thanks for your patronage.

The money you spend at the Co-op stays in our community because we are community owned. We know you have many options for where to spend your food dollars. By being a committed Co-op shopper, you keep the money here, which allows us to support local farmers and other small businesses, along with partnering with organizations such as the Healthy CHANGE Coalition (see more about this on page 15) to promote community wellness projects and events.

As we prepare to celebrate National Co-op Month in October, we just want to thank you for supporting your co-op. By shopping here, you are helping us to grow the local food system and create a more sustainable future for our community! d

2 | Chequamegon Food Co-op

AUTUMN 2019

Community

Mural Project Photos by Meagan Van Beest, Jane Anderson, and Rose Spieler-Sandberg

Chequamegon Food Co-op was honored to be recognized by the State of Wisconsin for the Community Mural Project as part of the Main Street Day celebration in July 2019. Artists Rose SpielerSandberg and Mae Stoutenburg organized the creation of this whimsical mural celebrating food and involved our community in every step of the project. The Community Mural Project was done in partnership with the Alliance for Sustainability, which helped the artists secure a portion of the funding. It was supported in part by a grant from the Chequamegon Bay Arts Council, the Wisconsin Arts Board with funds from the State of Wisconsin, and the Ashland Foundation. Our community-owned business now has community-created art that showcases what we can do when we work together. We are so thankful for the over 100 volunteers who worked on this project, which has added a colorful celebration of food to our community!

To donate to the Community Mural Project, please visit the www.gofundme.com/f/coop-community-mural-project.

AUTUMN 2019

Chequamegon Food Co-op | 3

Things You'll AUTUMN EDITION Clover Valley Farms Rhubarb-Rosemary Honey Mustard

Cascadian Farms Fruit Infused Granola Bars

Tart and tangy, this locally made mustard lends itself not only to starring as the topper on a burger, but also being added to marinades, sauces, glazes, and dressings.

Nature's Path Grain Free Maple Almond Granola Sure, you can totally drown this granola in a bath of milk (or your favorite alternative).

But Nature's Path made this granola to be snackable, with grab-and-munch clusters. It's also vegan and paleo friendly!

Four Sigmatic Mushroom Coffee Mix Organic, fair trade coffee gets a boost from Lion's Mane and Chaga mushrooms in this perfect brew to support your immunity and productivity.

Give your brain an energizing lift!

4 | Chequamegon Food Co-op

Chewy and fruity, these boldly colored organic granola bars look fun and taste great. Plus, each bar has 10 grams of whole grain, making them the perfect treat for lunch or anytime.

SunLeaf Naturals Aromatherapy Looking for sustainably sourced essential oil products that are handcrafted in Minnesota? SunLeaf Naturals delivers just that with bath, body, and home products made with care that smell amazing!

Blue Lotus Chai Masala Chai A well-balanced blend of ginger, black pepper, and all of the other flavors you expect, this chai is available in either traditional or golden flavors. Since the recipe contains no sweeteners or dairy, it's vegan and you can add whichever extras you prefer.

AUTUMN 2019

Coffee Talk!

As you enjoy your cup of Joe, imagine 2.5 billion cups of coffee being consumed around the globe in the next 24 hours. No wonder coffee is one of the world's largest commodities.

Coffee production methods are hugely important for the well-being of farmers and the environment in developing areas like Central and South America, Africa, and Indonesia, where much of the world’s coffee is grown. In many places, the environment has suffered, and fluctuating market prices have taken a toll on farmers who can’t support their families.

The good part? Your coffee choice does make a difference.

A Fair Trade Certified label ensures the farmers who grew the coffee beans were paid at least a guaranteed minimum "fair trade price." Participating farmers typically belong to co-ops that sell the coffee themselves and provide credit against future sales to keep farmers out of debt. Technical assistance is provided for sustainable and organic farming practices, and in many cases, farmers form long-term relationships that bring commercial stability to their families and communities. These co-ops often provide other social benefits to their members as well, such as access to health care and opportunities for advanced education.

Today, more than 100 U.S.-based companies offer Fair Trade-certified coffee, which is often also Certified Organic and shade-grown.

Coffee plants prefer cool, moist environments, and the lush canopy of old-growth shade trees is the perfect provider. But industrial coffee production has introduced modified coffee plants that will grow on sunny plantations, and native forest is cleared to make way for their cultivation.

To ensure that your coffee is grown in a way that preserves the forest, look for certification by the Smithsonian's Rainforest Alliance.

Based in Costa Rica, this group upholds standards for wildlife conservation and workers' conditions.

The Smithsonian Migratory Bird Center also provides a Bird-Friendly coffee seal that shows the coffee is shade-grown (protecting the habitats of migratory birds) and processed without synthetic chemicals. d Republished from strongertogether.coop

AUTUMN 2019

Kennan Archer DPT, CMTPT

Cassandra Sauer Jennifer Torborg

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Back to Your ROOTS Root vegetables can sometimes be a little intimidating, with their strange, tough appearance. But they're a hardy bunch (they travel well, don't bruise easily and are good keepers) and have much to offer cooks who get to know them—in flavor, color, texture and nutrition.

What qualifies produce as a root vegetable? Simply put, it's food that's grown underground. Some root veggies are familiar—carrots, beets, potatoes, sweet potatoes, onions, garlic and radishes, for example.

(Technically, potatoes are tubers rather than roots, but for most cooks "root vegetable" works for all manner of tubers, rhizomes, bulbs and corms.)

Others are less common but equally deserving of a spot in the pantry— celeriac, jicama, kohlrabi, Jerusalem artichokes, rutabagas, burdock root, salsify, parsnips, turnips and horseradish, for starters.

Root vegetables tend to be nutritional powerhouses, too, because they grow underground where they can absorb nutrients from the soil. The specifics vary with each veggie, but they're generally high in antioxidants, potassium and vitamin C. They're low in calories and high in fiber to boot.

Grown across the United States, there are many varieties of virtually every root vegetable—red, golden, white and candy-striped beets; long, skinny Republished with permission from strongertogether.coop.

Imperator carrots and short stubby Chantenay ones; mild Pink Beauty radishes, mildly pungent Daikons and peppery Perfectos.

Raw or cooked, root vegetables are versatile in everything from salads to soups to side dishes and main entrées.

When it comes to salads, carrot salads are most familiar. These Indian Spiced Carrots and Moroccan Carrot Radish Salad recipes each feature raw carrots (spectacularly spiced), but other shredded root veggies—think beets or parsnips—would shine, too.

Use root vegetables to make chips, hash browns or fries, and add them to stir fries. Or celebrate these workhorses by crafting a potpie or stew using an assortment of root veggies. Most root vegetables can also be pickled.

Substituting any root vegetable for potatoes is an easy way to mix up your recipe repertoire. Try mashed turnips and hash brown rutabagas, for example, or celeriac chips and parsnip fries! Serve these Sweet Potato and Parsnip Latkes for an unexpected breakfast, lunch or dinner.

Roasting root veggies enhances their natural sweetness. To roast, simply toss the cut up veggies with a little oil and place on a baking tray.

Sprinkle with garlic, salt, pepper and other seasonings as you like. Bake in preheated 400°F oven for about half

an hour, stirring once halfway through.

(Check the veggies as they cook; some will take longer, some less time.

They should be nicely browned.) Give Mediterranean Roasted Vegetables a try, then use the veggies to top a salad or pizza, grains or pasta. The recipe calls for sweet potato, but any selection of root veggies would work beautifully.

You can pick up root vegetables year round, though there are peak seasons, such as: summer through fall for beets; winter through early spring for celeriac; fall through spring for salsify and parsnips; fall and winter for turnips and rutabagas.

Look for root veggies that are bruise free, with no cuts. Keep in mind that when it comes to roots, the firmer the better! If the leafy greens are still attached, they should be bright and not limp. Choose specimens that are heavy for their size but not too large or they may be woody.

If you're lucky enough to have a root cellar, you can store root vegetables for months on end. Otherwise, keep the unwashed veggies in a cool, dark place or tuck them in the crisper of the refrigerator in a paper, plastic or vegetable storage bag. (There are exceptions: Don't refrigerate onions, garlic or potatoes until they've been cut or cooked.) Most will keep for two weeks or longer.

CC BY MEAL MAKEOVER MOMS 2.0

Sweet Potato and Parsnip Latkes

Roasted Carrots, Potatoes & Shallots

This tasty latke variation can be enjoyed with applesauce, chipotle sour cream, horseradish sauce, smoked fish and more!

Indian Spiced Carrots

So simple, so delicious. Try these savory roasted vegetable with turkey burgers, roast chicken, tempeh or atop salad.

This bright, crisp, raw carrot salad makes it easy to say "yes" to more vegetables.

Total Time: 55 minutes; 10 minutes active Servings: 6

Total Time: 20 minutes Servings: 6

Ingredients 1 pound carrots 1 pound red potatoes, halved or quartered 5 to 6 shallots, peeled 2 tablespoons olive oil Pinch each of salt and black pepper 1 tablespoon chopped fresh thyme 2 tablespoons balsamic vinegar

Total Time: 30-40 minutes Servings: 12 (12 latkes) Ingredients 2 cups shredded sweet potatoes 1 cup shredded parsnips 3 scallions, sliced 2 eggs, beaten 1/3 cup flour 1/2 teaspoon salt 1/4 teaspoon black pepper Vegetable oil for frying Topping 1/2 cup light sour cream 1 cup apple, peeled and minced Directions Peel the sweet potato and parsnip and shred using a grater or food processor.

Wrap the shredded sweet potato and parsnip in a few paper towels and squeeze to remove excess liquid.

In a large bowl, mix the sweet potato and parsnip with the scallions, eggs, flour, salt and pepper.

Heat a large iron skillet over mediumhigh heat. Add enough vegetable oil to cover the bottom and come up the sides at least a quarter of an inch. When the oil is hot, scoop about 1/4 cup of latke mixture into the pan and slightly flatten. Repeat until the pan is full but not crowded. Brown the latkes on each side 3-4 minutes. Set aside on a plate lined with paper towels when done. While the latkes are cooking, stir together the sour cream and minced apple. Serve the apple sour cream on top of the warm latkes.

Nutritional Information Calories: 141, Fat: 6 g, Cholesterol: 39 mg, Sodium: 123 mg, Carbohydrate: 19 g, Dietary Fiber: 3 g, Protein: 3 g

Ingredients Salad 1 pound medium-sized carrots, peeled 1/2 cup raisins 1/4 cup sliced almonds 2 tablespoons minced parsley Vinaigrette 1/4 cup vegetable oil 1/4 cup honey 1/4 cup fresh lemon juice 2 tablespoons garam masala 1/8 teaspoon ground cinnamon Directions Using a vegetable peeler, shave the carrots lengthwise into strands about 2 inches long. Set aside. In a medium-sized bowl, whisk together the oil, honey, lemon juice, garam masala and cinnamon.

Add the carrots, raisins, almonds and parsley to the dressing and mix well.

Marinate the carrots for 15 minutes or more, stirring occasionally.

Serving Suggestions This crisp, easy-to-make raw carrot salad pairs nicely with Tandoori-spiced chicken, beef or tofu, a basmati rice pilaf and samosas, or with a sweet lassi yogurt drink. It is best served at room temperature.

Nutritional Information Calories: 239, Fat: 12 g, Cholesterol: 0 mg, Sodium: 32 mg, Carbohydrate: 33 g, Dietary Fiber: 7 g, Protein: 3 g

Directions Preheat the oven to 450°F. If carrots are large, slice them into halves or thirds. Toss the carrots, potatoes and shallots with the oil, salt and pepper, then spread on a large sheet pan.

Roast for 25 to 30 minutes, stirring once or twice. Remove from oven, stir in the thyme and balsamic vinegar and return the pan to the oven to roast for another 10 to 15 minutes until the veggies are tender and browned. Add additional salt and pepper to taste.

Serve warm.

Serving Suggestions These savory vegetables are a delicious accompaniment to nutty tempeh, turkey burgers or roast chicken. Or top a spinach salad with the warm veggies and a sprinkle of blue cheese. Mix it up by using different root vegetables such as parsnips and sweet potatoes.

Just remember, beets may need to be parboiled before roasting.

Nutritional Information 140 calories, 5 g. fat, 0 mg. cholesterol, 180 mg. sodium, 24 g. carbohydrate, 4 g. fiber, 3 g. protein Recipes republished from strongertogether.coop

AUTUMN 2019

Chequamegon Food Co-op | 7

AuTUMN 2019 Register at Customer Service or call (715) 682-8251!

September Music Theory Everyone Should Know Saturday, September 7 – 10 AM-12 PM Instructor: Clayton Toman, pro musician Cost: $10/$5 owner Registration Deadline: Thursday, September 5 DISCUSSION – Learn the basics of music theory and you’ll be able to better appreciate (or even write your own) music! From whole and half steps to constructing chords and knowing your scales, this class will help you learn musical basics.

Bluegrass Fiddle Made Easy Monday, September 9 – 5:30-7:30 PM Instructor: Clayton Toman, pro musician Cost: $10/$5 owner Registration Deadline: Friday, September 6 HANDS-ON – Learn purchasing and rental tips, instrument care, tuning, playing positions, musical symbols, simple melodies, straight vs. swing rhythms, scales, and more!

Empanadas Tuesday, September 10 – 5:30-7:30 PM Instructor: Chef Lars Dukowitz, Cooking with Lars Cost: $20/$15 owner Registration Deadline: Friday, September 6 HANDS-ON – It seems like every culture has a filled pastry meal of some sort. In this class, you’ll learn how to make empanadas, Latin American pastry filled with meat and vegetarian fillings. From dough to stuffing to cooking, this class will teach you the basics.

Let us know you're coming: Call (715) 682-8251 to register!

Bluegrass Mandolin Made Easy Wednesday, September 11 – 5:30-7:30 PM Instructor: Clayton Toman, pro musician Cost: $10/$5 owner REGISTRATION DEADLINE: Monday, September 7 HANDS-ON – Learn purchasing and rental tips, instrument care, tuning, playing positions, musical symbols, simple melodies, straight vs. swing rhythms, scales, and more!

Wellness Wednesday Wednesday, September 11 – All Day FREE! No registration required.

MEET & GREET – Stop by to learn more about local wellness products and services.

Local wellness product makers and practitioners will be in-store throughout the day (TBA: Look for a list and schedule online).

Owners also receive 10% off supplements, body care, and books.

Bluegrass 5-String Banjo Made Easy Monday, September 16 – 5:30-7:30 PM Instructor: Clayton Toman, pro musician Cost: $10/$5 owner Registration Deadline: Friday, September 13 HANDS-ON – Learn purchasing and rental tips, instrument care, picking patters, first position chords, use of thumb and finger picks, notes on the fretboard, scales, using a capo, and more!

Instant Blues Harmonica Made Easy Wednesday, September 18 – 5:30-7:30 PM Instructor: Clayton Toman, pro musician Cost: $10/$5 owner Registration Deadline: Monday, September 9 HANDS-ON – Learn harmonica care, holding

the harmonica, scales, developing rhythm, articulation, harp tab, the slide, bends, twelvebar blues structure, and more!

Fall Open House Thursday, September 19 – 4-7 PM FREE! No registration required.

PARTY – Enjoy the flavors of fall! Stop by to visit with local food and wellness businesses, see what’s new in the store, enjoy free samples, and shop the Love Local Sale, where you’ll save 10% off local products storewide.

It’s also our Community Meal! Enjoy a madefrom-scratch meal from our Deli for only $5.

Meal includes an entree with one or two sides (depending on menu). Eat in or take out!

Kids in the Kitchen: Souper Time!

Saturday, September 21 – 10 AM-12 PM Instructor: Chef Jonathon Berthel, Penokee Mountain Foods FREE! But reserve your spot.

Registration Deadline: Thursday, September 19 HANDS-ON – Cooking as a family can be a great way to spend quality time together. In this kid-friendly class, you and your kids can cook up a super soup. Then, we’ll eat what we make! Recommended for kids ages 4 and up.

Parental supervision required.

Bluegrass Guitar Made Easy Monday, September 23 – 5:30-7:30 PM Instructor: Clayton Toman, pro musician Cost: $10/$5 owner REGISTRATION DEADLINE: Friday, September 20 HANDS-ON – Learn purchasing and rental tips, instrument care, use of the pick, picking patters, notes on the fretboard, primary chords, scales, first position, and more!

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8 | Chequamegon Food Co-op

AUTUMN 2019

Co-op Calendar This is just a start! See additional events at chequamegonfoodcoop.com or on our Facebook page!

Bluegrass Autoharp Made Easy Tuesday, September 24 – 5:30-7:30 PM Instructor: Clayton Toman, pro musician Cost: $10/$5 owner Registration Deadline: Friday, September 20 HANDS-ON – Learn purchasing and rental tips, instrument care, use of the pick and fingers, tuning, picking patters, chords, scales, rhythms, and more!

Essential Oils: Safety & Conservation Wednesday, September 25 – 5:30-6:30 PM Instructor: Amy Arnao, Crossroads Holistic Healthcare FREE! But reserve your spot.

Registration Deadline: Monday, September 23 DISCUSSION – Get the most recent safety information and practitioner guidelines for safely using essential oils.

Plus, hear information about critical species endangerment from the prolific popularity of essential oils and their over-use.

Japanese Small Plates Thursday, September 26 – 5:30-7:30 PM Instructor: Chef Jonathon Berthel, Penokee Mountain Foods Cost: $20/$15 owner Registration Deadline: Tuesday, September 24 HANDS-ON – Enjoy Japanese comfort foods in bite-sized portions.

October Vegan Sushi & Spring Rolls Tuesday, October 22 – 5:30-7:30 PM Instructor: Chef Lars Dukowitz, Cooking with Lars Cost: $20/$15 owner Registration Deadline: Friday, October 18 HANDS-ON – Who needs fish when you can have just as delicious vegan sushi and spring rolls? Learn how to stuff and roll, then enjoy!

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Natural Treatment of Lyme Disease Tuesday, October 2 – 5:30-7:30 PM Instructor: Dr. Kristi Kiel, Naturopathic Doctor Cost: $10/$5 owner Registration Deadline: Tuesday, October DISCUSSION – Herbs and homeopathic remedies are safe and effective treatments for Lyme disease. Dr. Kiel will discuss how these natural treatments can help strengthen the immune system to bring about healing from both acute and chronic Lyme disease and other tick-borne illnesses.

Wellness Wednesday Wednesday, October 9 – All Day FREE! No registration required.

MEET & GREET – Owners also receive 10% off supplements, body care, and books.

Asian Favorites Thursday, October 10 – 5:30-7:30 PM Instructor: Chef Jonathon Berthel, Penokee Mountain Foods Cost: $20/$15 owner Registration Deadline: Tuesday, October 8 HANDS-ON – Discover common ingredients, learn cooking techniques, and get inspired by making a variety of Asian dishes.

Witches Night Out Thursday, October 17 – 4-7 PM FREE! No registration required.

TASTING – Pumpkin spice and everything nice! We’ve brewed up some wicked deals, plus we’ll have samples of all sorts of pumpkiny things, beer, cheese, chocolates, and more.

Cheeky Monkey Boo Bash!

Saturday, October 20 – 9-11 AM At the Bretting Center, Ashland, WI FREE! No registration required.

PARTY – Enjoy Halloween snacks, play spooktacular games, make boo-tiful crafts, and take home a special treat!

November Breadmaking Basics Saturday, November 2 – 10 AM – 12 PM Instructor: Chef Jonathon Berthel, Penokee Mountain Foods Cost: $20/$15 owner Registration Deadline: Thursday, October 31 HANDS-ON – If you’ve ever wanted to learn how to bake bread (but have been intimidated by the logistics), here’s your chance to discover how simple the breadmaking process can be.

Wellness Wednesday Wednesday, November 13 – All Day FREE! No registration required.

MEET & GREET – Owners also receive 10% off supplements, body care, and books.

Date Night: Chinese Takeout Thursday, November 7 – 5:30-7:30 PM Instructor: Chef Lars Dukowitz, Cooking with Lars Cost per couple: $40/$30 owners Registration Deadline: Tuesday, November 5 HANDS-ON – Grab your partner (or a friend) and some chopsticks for this introduction on how to cook Chinese restaurant favorites.

Pairs to Share (for the Holidays) Thursday, November 21 – 4-7 PM FREE! No registration required.

TASTING – Clint & Karly are at it again! Stop by to taste pairings of beer and cheese that will help you breeze through holiday entertaining.

Wintergreen Wintergreen Remodeling Affordable Efficiency Remodeling Improvements We want to lower your energy bills!

Serving Lake Superior’s

CHEQUAMEGON BAY &

SOUTH SHORE

www.ApostleIslands.com AUTUMN 2019

• Energy Consultations • Alternative Construction • Kitchens and Baths • Lead Safe Certified

• Weatherization • Traditional Remodeling • Window Repair/Replacement • Fully Insured

Seth Vasser 715-209-0209 Chequamegon Food Co-op | 9

s n e e r G r o i r e p u S Meagan Van Beest marketing & member services manager

Superior Greens OwnerS Jake Williams & Brigid Reina LOCATION Washburn, Wisconsin Popular Products fresh microgreens FACEBOOK SuperiorMicrogreens

From Seeds to Shoots

T

ucked in a large room at a home on Old County C outside Washburn (just past the giant chicken sculpture), there are racks and racks of tiny seedlings of all sorts. This is the grow room of Superior Greens, a microgreen business owned by Jake Williams and Brigid Reina.

Microgreens are fairly new to the culinary scene, having first appeared in the United States during the 1980s.

Unlike sprouts, which are grown in water, microgreens come from seeds planted in soil. The young plants have not only cotyledons (or first leaves), but also usually have at least one pair of true leaves. While there is still some debate on whether microgreens are more nutritious than their mature counterparts, there’s no denying that these tiny plants are nutritional superfoods. The nutrients vary depending on variety, but in general microgreens provide copper, iron, magnesium, potassium, and zinc. These tiny shoots are also an excellent source of antioxidants.

Before starting Superior Greens, Jake and Brigid were Northland College students. After graduation, the couple embarked on a cross country road trip to find somewhere to settle in. After travelling all over the country, they realized every one of their favorite places reminded them of the Chequamegon Bay area.

So, they came back with the intention of starting a farm.

10 | Chequamegon Food Co-op

Superior Greens began in January 2018 when Jake and Brigid grew a few microgreens in a repurposed venison cooler in their garage. That spring the couple offered their first micro-CSA to help fund the creation of a larger grow room. The support from those first CSA customers provided the seed money necessary for Superior Greens to grow even more during their first summer.

The current grow space is only about 80 square feet. Still, Superior Greens can turnaround most crops every two weeks, so a lot of fresh greens come out of this small area.

Typically crops get planted on Sunday or Monday, germinate by Wednesday, and then go under lights that Thursday or Friday. In two to three weeks, they get harvested, washed, and packaged on Tuesday and Wednesday, followed by being delivered that Thursday.

With grow trays now empty, clean up happens, and then the couple starts the process all over again. Every week is like the start of a whole new growing season!

Every day is a little bit different in the microgreen growing business.

On planting days, Jake and Brigid spread out all the trays, filling them individually with soil and seeds.

Harvest days are spent cutting each tray then washing, drying, and packaging. Thursday is mostly deliveries, while Fridays and Saturdays are farmers' markets.

“I really like delivery day,” Jake says.

AUTUMN 2019

“Maybe it’s just satisfying because it’s the last step. But I also really like making connections with local chefs and getting to see behind the scenes of our great local restaurants and grocery stores.”

This past summer Jake’s brother, Nick Williams, also helped keep things growing at Superior Greens. The crew of three shares responsibilities and keeps duties pretty fluid.

Like many other farm operations, Jake and Brigid struggle the most with time management. Microgreens are particularly time intensive and require daily attention to grow well.

This makes it tricky to work on side projects (such as building a new harvest room) or to experiment with new green varieties.

While Superior Greens offers several different types of microgreens and blends, their most popular variety is the Super Greens blend. It is a mixture of sunflowers, peas, and kale that is tasty on salads or in smoothies.

Besides microgreens, Jake and Brigid raise dwarf dairy goats and sheep.

“They are our television and we make lots of cheese and yogurt,” Jake says. The couple also adopted two rambunctious dogs, so when a little bit of free time comes up, Jake and Brigid take them for long walks or canoe rides as a little escape from the farm.

The couple is committed to running as sustainable a business as possible. To that end, Superior Greens packaging is plant based and biodegradable. You can return the clamshells directly to Superior Greens or bring your containers to the Northland College compost center instead of throwing them in the trash.

There are lots of plans on the horizon for Superior Greens in the coming years. Besides expanding their growing capacity, the biggest thing the couple wants to do is add solar power to their farm. “We are very proud of our sustainability,” Jake says, “but until we are using renewable energy, we won’t be satisfied.”

Until that day comes, Superior Greens will continue to grow fresh microgreens and share their love of these little powerhouse plants. When asked why someone should add microgreens to their shopping list, Jake replies, “What’s not to love! They are tender and delicious, and it doesn’t really get much more nutritious. They go great on everything. We eat them all the time. Every single day.” d

AUTUMN 2019

• 100% Pasture/Grass raised Beef!

• Certified Organic raised and processed!

• From Bayfield County (Port Wing)

Chequamegon Food Co-op | 11

Words of

Wellness

Julie Sorensen wellness manager

M

ushrooms are the latest trendy supplement. Why take mushrooms? We share more DNA with mushrooms than with plants and because of this our bodies can easily utilize compounds from them for complete body support. They boost our natural immunity and are the original superfood. Mushrooms are functional foods that can be used every day to support our body, improving our immune system, helping our digestion, assisting with assimilation of nutrients, and the list goes on.

To help you add them to your diet, check out Host Defense mushrooms. Host Defense is a family-owned company specializing in functional food mushroom mycelium supplements to support natural immunity and whole-body wellness. Their products are certified organic, non-GMO, and grown in the U.S.A. The company was founded

by Paul Stamets, a mycologist, hiker,

Save the Date!

Wellness Wednesday 2nd Wednesday of each month Owners receive 10% off health & body care products!

SEPTEMBER 11 OCTOBER 9 NOVEMBER 13

naturalist, and passionate innovator.

He has discovered new species of mushrooms, written six books on mushrooms, and gives TED talks on how mushrooms can help save people and the planet.

If you don’t like mushrooms or taking supplements, you can always drink your mushrooms. Check out the Four Sigmatic mushroom products in the coffee and tea sections. Four Sigmatic is a company that started in Finland which is home to the world’s highest coffee consumption. This company was started by “fun guys” and their products have spread to 65 countries.

The maitake mushroom blend helps reduce blood sugar levels and the chaga blends counter the acid of coffee which can upset stomachs.

We stock eight varieties of the coffee and they are offered in packets so you can try them all.

Amazing Grass has just come out with a great powder combo of greens and mushrooms. A teaspoon of this added to your smoothies is equal to a cup of greens and functional mushrooms. I like the convenience of this nutrient-rich powder. Or if you would rather eat something that doesn’t look or taste like a mushroom, try the freezer section and check out the Quorn products. These foods are made from a mushroom “root” which Quorn calls mycoprotein. It has the mild flavor of chicken and I prefer the filets because they have the smallest list of added ingredients.

I love mushrooms and here’s one of my favorite recipes - a Philly cheese

12 | Chequamegon Food Co-op

steak-less sandwich. I have used fresh peppers instead of canned and even left out the cheese. Enjoy!

Philly Cheese Steak-less Sandwich • 4 rolls or bread of your choice • 3 tablespoon olive oil • 1 large sweet onion, halved and thinly sliced • Salt and ground black pepper to taste • ½ cup canned or fresh sweet peppers • 1 pound portobello or crimini mushrooms, thinly sliced • 1 tablespoon vegetarian Worcestershire sauce • 4 slices provolone cheese Heat 1 tablespoon of oil over medium heat, add onion, salt, and black pepper and cook until soft. Add the sweet peppers. Continue cooking a few more minutes. Set aside. Heat the remaining oil and add mushrooms and cook without stirring for a few more minutes. Season with vegetarian Worcestershire sauce and salt and pepper and cook until golden brown.

4 slices provolone cheese (4 ounces) Turn the heat to low and divide the mushrooms into 4 mounds and top each mound with cheese. Cover the pan and heat until cheese melts. Use a spatula to transfer one mound of mushrooms and cheese to bread and top with peppers and onions. Top with bun or bread and serve. d

AUTUMN 2019

umUnSE AuNtHO

OPE

Thursday, September 19 • 4-7 PM

Chequamegon Food Co-op

Because of you we’re Growing! Several new beef farmers have joined Red Hoof Farm. Thanks for your support!

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* Certain restrictions apply, one coupon per customer and transaction

* expires 12/31/2019

Wilson Physical Therapy,s.c.

Our café has a wall available for use as a community art gallery. Exhibits change the first week of every month.

An artist reception will be held at the beginning of each new exhibition (if the artist wants one), usually on the first Friday of the month. Our Art Wall schedule is planned by the calendar year, so that means we are ready to schedule 2020. Please pick up an application at the Customer Service desk. Return it along with a sample of your work to Callista Kimm, Art Wall Coordinator.

ART WALL APPLICATION DEADLINE: Thursday, October 31, 2019.

Chip is Changing!

WE CAN HELP! Our therapists can help you with: • Post-surgical • Sprains and Strains • Sports Injuries • Motor Vehicle Accidents • Pediatrics • Women's Health ASHLAND’S ONLY LOCALLY OWNED PHYSICAL THERAPY CLINIC

COME EXPERIENCE THE DIFFERENCE

Soo Line Depot · 400 3rd Ave Suite 100 · Ashland, WI 715-682-8000 · Find us on Facebook AUTUMN 2019

Call for Artists

Since its inception in 2012, Chip for Change has been a round up program to grow our micro-loan fund. Starting in 2020, Chip for Change is changing! Customers will still be asked to round up their total to the nearest dollar. Each month, the money collected will go to a different organization or business (a community partner). Applications to be a community partner will be taken ahead of time and schedule by the calendar year.

We are still in the process of developing this program, but wanted you to know that Chip is changing!

Before it changes, we would like to raise enough money to get the micro-loan fund to $100,000. That way, we can continue to offer microloans from a self-sustaining revolving loan fund. If you can Chip in through the end of 2019, that will help us reach this goal. Stay tuned for more updates as we change Chip!

Chequamegon Food Co-op | 13

Chequamegon Food Co-op Board Of Directors Board of Directors board@cheqfood. coop Mark Abeles-Allison John Adams Blake Gross Nicolle Grueneis Aimee Kaufmann Laura Nagro Kenneth Tuckwell

Board Update John Adams board president

Board Info Minutes and agenda are posted in store and on our website.

BOARD MEETINGS All meetings are the third Tuesday of each month at 5 p. m., unless otherwise noted, in the Community Room.

Owners are welcome!

Thursday, September 12, 2019 Tuesday, October 15, 2019 Tuesday, November 26, 2019 Contact the Board board@cheqfood. coop The Cooperative Principles 1. Voluntary and open ownership.

2. Democratic owner control.

3. Owners’ economic participation.

4. Autonomy and independence.

5. Education, training, and information.

6. Cooperation among co-ops.

7. Concern for community.

Our Mission The Chequamegon Food Co-op is dedicated to providing ecologically sound foods and products, the production and quality of which promote the health of our members and our community.

Ends Statement The Chequamegon Food Coop exists so our community has an enhanced quality of life; our community has access to healthy, organic, and locally produced goods; our community has a thriving local economy; and our community is knowledgeable about choices that impact the economy, personal wellness, and the environment.

Hello Co-op Owners, When I was a kid we'd shop at the slightly upscale (they had carpeting) Mount Royal Market in Duluth for groceries. An old-timer named Bud would bag up our goods and hand me a sucker when we checked out. Our bags then rolled through the wall and we picked them up curbside. Pretty slick. In high-school I bagged up groceries in my tie and paid union dues and pushed carts through parking lots to car doors. Maybe those days of selling so much convenience at grocery stores are winding down and better modes are coming into place, and for sure one of those is co-ops.

Stories like the one above are what we as a co-op board will be sifting through at our retreat in September. We'll talk over a couple evenings about where we want the co-op to go as everything changes around us. It's maybe more art than work so we have a consultant that keeps the stories short and the process moving. We review our policy governance vis-a-vis members and management and try to do our job to keep members engaged and involved in something larger than just buying food.

The ideas we put together from members, staff, and board can grow quickly in our cooperative system. Our store is one of 200 co-ops (with a combined 1.3 million members) across the country that collaborate on purchasing and idea sharing to keep co-ops vital and providing information and products. It's a nice thought, that 1.3 million people are sharing in our values about food and consumerism.

These ideas can come from anywhere, I ask owners occasionally how they think the co-op is doing. Feel free to approach me because us board members are accountable to you. We are working on getting more owners out to our next annual meeting and making it to more events ourselves.

The days of bag boys with ties in unions are mostly gone. But the idea behind them is just changing – convenience is maybe being replaced by concern for community and environment. Back in my day, the owners would help up front on the pre-holiday food blitzes when everyone goes for groceries. They were bagging groceries in starched shirts, ties, and pin-stripe pants while saying hello to long-time customers. I think it was to get everyone in the spirit of food for holidays. So last month I did the same, not as a manager (more like a nostalgic bag-boy) to hear your input and carry your bags in spirit for the big board retreat. The conversations I had and hope to continue having will help us as we plan for our next steps as a co-op, so let me know what you think. d

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AUTUMN 2019

Healthy CHANGE!

KATHRYN ROMAN lmt

The Healthy CHANGE Coalition (HCC) started with a grant that the Bayfield County Health Department applied for in 2012. The CHANGE (Community Health Assessment aNd Group Evaluation) tool offers a way for communities to assess their current wellness offerings through data collection, coalition building, and planning resources. The goal is for participants to make their community a healthier place to live, work, learn, and play. The Health Department created a list of key stakeholders and resources with the purpose of identifying strengths and weakness within our communities related to health and wellness. After the data collection was completed, the end result was creating the HCC to work on promoting and building on what our area communities have to offer.

The group’s mission is to use evidence-based strategies to promote family centered physical activities, healthy nutritional food choices, and provide healthy lifestyle information in a collaborative way. The ultimate goal is to create an environment where everyone can easily be members of healthy communities. To do that, the HCC has worked on several projects through the years. Current projects include the Harvest of the Month, Farmers' Market brochures, Passports to Wellness 1 & 2, wellness fairs and grocery store tours, Washburn’s outdoor fitness equipment (shown above), school nutrition and lunch program assistance, and retail store assessments.

In the coming years, the HCC plans to continue working on improving access to affordable, local, healthy foods along with building, promoting, and providing access to all the physical activities our area has to offer.

Chequamegon Food Co-op is honored to be involved in the HCC and to support its mission of health and wellness. d

CHEEKY MONKEY

Boo Bash!

Halloween Party for Kids 12 & Under

FREE! Saturday October 19 9-11 AM Bretting Community Center Ashland, WI

PERFECT TOUCH M A S S A G E

amy billman, LMT

Ashland, WI 715·292·2578 natureshoney.massagetherapy.com

AUTUMN 2019

Chequamegon Food Co-op & Ashland Parks & Rec

VAUGHN LIBRARY BUILDING ASHLAND

715-373-5836

Chequamegon Food Co-op | 15

PRESRT STD. U.S. Postage PAID DULUTH, MN PERMIT NO. 1003

700 Main Street West Ashland, WI 54806

WeOur Owners Coupon

Save 10% on any one visit

OWNER account MUST BE CURRENT. ONE COUPON PER OWNER HOUSEHOLD. Valid through November 30, 2019.

Excludes non-discountable items.

No Additional DISCOUNTS APPLY.

Fall Open House SEPTEMBER 19

10% Off LOCAL • FREE SAMPLES • Community meal In-store from 4-7 p.m.

chequamegonfoodcoop.com