Happy New Year to all our Employees, Owners, Customers, and Suppliers - May you have good health, and happiness in the company of your loved ones in 2025! First, I want to say that it is hard to imagine where we would be without the endless support of our Staff Customers, Owners and suppliers. I want to express my gratitude for all the hard work of our staff over this past year, helping us to continue growing in a positive direction.
Common Market is the uncommonly common place in town to shop when you are looking for amazing customer service, products that are different, great quality, healthy, affordable and local.
• We have over 220 local suppliers and we carry over 700 local products.
• Our Café offerings are made in house with local, natural, and organic ingredients including the best sandwiches and smoothies in town, a bowl station , great hot bar and amazing salad bar. Tip: try our street corn salad, our falafel Hummus or our amazing pies.
• Our cheese department boasts over 14 different local cheeses, some of which can be custom cut them for you.
• Our Meat department carries a wide selection of sustainable seafood, local and grass-fed meats, best selection in town.
• Our Wellness department has a great selection of products and a knowledgeable staff ready to help you.
• Our Produce department has a great variety of fresh, top quality local and organic produce, with great sales and availability.
• In our humongous Bulk department , you can buy herbs, nuts, grains, teas and spices in any quantity you may want.
• We just expanded our pet department to better serve our customer's best friends – this includes a wide selection of frozen, raw and cooked food, supplements, treats, chews and toys, above any other grocery store in the area.
• We have great quality and value brands like Everyday Essentials and Field Day, also look for our Co-op deals as you tour the stores
• Our Grocery department has a large selection of non-alcoholic spirits - perfect for Dry January and beyond!
• And as always, our knowledgeable and friendly staff are ready to make your shopping experience a great and unforgettable one.
For this coming year, some of our main focus areas are - investing in our staff; improving our value image; curating our selection and services; engaging and supporting our community to differentiate ourselves and continuing to grow our ownership, customer count, and sales. We are grateful for your continued support, we are stronger together!
In Cooperation,
Román Diaz, General Manager
Editor & Ad Sales - Susan Schulman | Design & Layout - Kayleigh Montgomery-Morris, Jenni Jones Classes & Education - Amanda Harmon | Contributors - welcometothetable.coop Contact marketing@commonmarket.coop with contributions. Contact sschulman@commonmarket.coop for advertising
Hello Spoonful Readers!
Alison Wexler
President
Alecks Moss
Vice President
Toby Schermerhorn
Secretary/Treasurer
Nina Carr
Kai Hagen
Armando Martinez
Jaime McKay
Directors
Tim Roberts
Staff-Board Liaison
BOARD OF DIRECTORS
It's a New Year with new opportunities for healthy and engaged living, and we are approaching it invigorated and revitalized. Buoyed by 50 years of cooperation, our Board celebrated our shared milestone throughout 2024 alongside new and old Member-Owners and Directors, and now our gaze turns to the new year - and the next 50!
Our celebration continues this year with the ability to pay MemberOwners a patronage rebate. This is directly related to the support of Member-Owners and the cooperative successes we share together. We also acknowledge the many contributions of our staff at both locations who worked hard to support one of our busiest seasons yet.
If you aren’t already a MemberOwner, now is the perfect time to become one and take advantage of the February OAD (Owner Appreciation Days). OAD events occur throughout the year and allow our Member-Owners to receive a 10% discount on a shopping trip of their choice during that month. These occur in February, June, and October.
February is also an Owner Drive month – we call it Love Your Coop! We look forward to welcoming a goal of 150 new Owners in February, let your friends, co-
workers and family members know that if they invest in Ownership during the month of February, an extra goodie bag with wonderful vendor samples will be the first of many Common Market Owner benefits coming their way!
In addition, Member-Owners gain access to Owners Only deals, discounts on workshops and events, access to discounts at other local organizations, and more. Becoming a Member-Owner also allows you to participate in electing your Coop's Board of Directors. Your newly elected Directors - myself included! - appreciate your participation in the election. We always welcome your participation in our Board meetings, which are held monthly on Zoom.
Attend a training, discussion, or workshop at either Route 85 or 7th Street. Whether you’re learning to ride transit, practicing gentle yoga, or finding new paths to health and wellness, the Common Market has something for you. Upcoming events include holistic approaches to perimenopause, Blue Zone eating, and keys to self-care. Visit our website to view the calendar, or check out the postings at either location.
With options that span interests, there are many things to discover.
See you at the Co-op!
Cooperatively Yours,
Jaime McKay Board Director
In Our Community
Textile Recycling
During our recent Ten Tons of Textiles event, we collected about 7.3 tons of textiles to be recycled by Helpsy and Frederick County Recycling! This event is a great way to clean out your closet and make a positive impact on the environment. Look on our website and social media feeds for our next event in the Spring of 2025!
Cranksgiving
Thanks to our customers who rounded up their purchases at the register in November, the Co-op was able to donate more than $550 worth of food to the annual Cranksgiving Food Drive and Fundraiser! This event, hosted by The Bicycle Escape, benefits local families via the Frederick Community Action Agency.
Christmas Alive
From December 1 - 15th, we collected donations to benefit the local families in Frederick. With the help of our community, we donated $1,420 worth of fresh produce to help feed local families as part of the Christmas Alive program. Thank you again to everyone who donated and helped brighten the holidays for local families in need.
NATIFS Fundraiser
National Co+op Grocers (NCG) and its 165 member coops raised more than $139,000 for the North American
Traditional Indigenous Food Systems (NĀTIFS), a nonprofit dedicated to revitalizing Indigenous food systems and promoting cultural preservation within Native American communities. Through a promotion that ran from Oct. 30 through Dec. 3, NCG member co-ops donated 5¢ for every Field Day product purchased by their shoppers.
The Birthing Circle
In October and November, The Co-op collected new and gently used baby clothes, diapers and more to benefit The Birthing Circle, a non-profit in Frederick working to provide high-quality, knowledgeable education and support throughout the pregnancy, birthing, and postpartum process. Thank you to all of our customers who donated items, all of which have been distributed to local families.
FFOCAS Fundraiser
We were excited to partner with local non-profit Frederick Friends of Our County Animal Shelter to raffle free groceries for a year for as a prize for their annual fundraiser. One lucky raffle winner was awarded $6,000 worth of Common Market gift cards to use at either store throughout 2025 - an amazing prize! Funds raised through raffle ticket sales will be used to treat and rehabilitate shelter pets, enrich the animal shelter environment, and more.
Everyone can shop, anyone can join!
You don’t need to be an Owner to shop at the Common Market, but we hope after reading this you’ll want to join our community of almost 9,000 like-minded individuals who are part of an organization that focuses on keeping resources in our community, supports local farms and home-grown businesses, and encourages fair, ethical, sustainable, and just business practices. The Common Market measures its success through a three-tiered bottom line: people, planet, profit, which correlates to social, environmental, and economic development.
In addition to the personal benefits of a variety of discounts within the stores, Ownership allows the opportunity to have a voice in the operation of the organization. From voting for Board Members and other strategic initiatives, to selecting where our donations are directed and attending free or discounted events and classes, Ownership offers the chance to shop with a conscience and feel invested in your community.
Become an Owner today by simply completing an equity share form and making a payment. An equity share is a one-time cost of $200 and payment plans are available.
Jay Wellness Lead
What brought you to the Co-op?
The mission, the message, and the perspective. I was not the healthiest person previously, but I always had somewhat of a knowledge base that made it ever easier to jump into the rabbit hole of physical well-being and attentiveness to what we put in our body…I also needed a meaningful sidehustle!
If you were a fruit or vegetable, what would you be and why?
A plum; the second most cultivated fruit comes in one of the largest varieties with a swiss army knife of benefits; sweet, sour, then full of substance the astringency of a plum will always cause a reaction… a symbol of strength and fortune in Chinese culture.
What is your favorite food to make?
Any pasta, and aromatic/herby steaks.
When you have 30 minutes of free time, what do you do?
Soak in solitude, most people fear loneliness… I tend to embrace the dive, only way to find what you look for in yourself is to ask yourself.
If you could learn anything, what would it be?
Anything is possible, much more to learn in the coming future if fortunate enough, everything is attainable.
What is something always in your pantry/fridge?
Seasoning, oils, shallots, onions, garlic… etc.
What's your food philosophy in 20 words or less?
Fuel sourced, Wolfgang presentation style, aromatic…your stomach is your pool of chi.
Friday February 28, 2025 | 9 AM to 4 PM
Saturday March 1, 2025 | 9 AM to 3:30 PM Hood College, Rosenstock Hall | Frederick, Maryland
Learn about climate solutions that you and your local community can use to make a difference!
n 24 panel speakers
n 3 keynote addresses
n Small group sessions on native gardening, home energy efficiency, electrification, how to be a climate solutions advocate, and more
n Learn about our Green Schools program and participate in activities for students
n Networking opportunities with more than 400 attendees, including elected officials, business owners, educators, residents, community leaders
n Visit the exhibit hall filled with 50 nonprofits, local businesses and government agencies
FOCUS ON FITNESS IN THE NEW YEAR!
Please visit our Fitness-Centered Community Partners & show your Common Market Owner card to receive the following special benefits. For the most up-to-date listing of our Partners and the benefits they offer, please visit our website at commonmarket.coop/community/community-partners/
OWNER PERK:
Owners receive a free oneweek trial membership and discounts on membership if they choose to join.
Onelife
Fitness
Fitness Club www.onelifefitness.com
Why we stand by Onelife Fitness:
Whether your goal is weight loss, stress reduction, or sports training, Onelife offers a solution. And if you’ve struggled with staying committed to your health and fitness goals, Onelife has constructed the winning formula to help you overcome those challenges. With all of the twists and turns that life presents today, there has never been a more important time to commit to your health and wellness.
OWNER PERK:
Owners receive 10% off all classes and memberships
LifeCYCLE Studio
Fitness and Cycling Studio www.lifecyclestudio.com
Why we stand by LifeCYCLE Studio:
LifeCYCLE’s values revolve around community, self-love, and empowerment. Everything they do and provide the community is based on the premise that anything can be accomplished if you believe in yourself, push yourself outside of your comfort zone, and help the community around you to do the same. LifeCYCLE aims to empower people through physical challenges and mental inspiration!
OWNER PERK:
Owners receive 10% off standard membership rates and $0 enrollment fee (normally $59)
Club Pilates South Frederick
Pilates Studio www.clubpilates.com/southfrederick
Why we stand by Club Pilates South Frederick:
Club Pilates is proud to bring a unique and effective fitness option to the Frederick community. A consistent Pilates practice can offer benefits to everybody, from experienced athletes aiming to step up their training to those simply looking to start a new fitness routine. Club Pilates members get individual attention in a fun group setting that promotes mutual support and community.
What's the Deal with ?
Over the last several months, shoppers have continued to ask about Apeel products being used on produce at the Common Market. We want to take a moment to acknowledge the concern about food additives and clarify a few issues about Apeel.
First things first, Common Market’s vision statement includes a clause about providing high-quality, natural foods to the community. It also includes language about educating the community about food, health & wellness choices, and social & environmental issues in food production. We like to be transparent about food products sold in stores through product labels and our health attributes key.
So, what is Apeel anyway? Apeel Sciences is a California based company that makes a coating sprayed onto produce to extend the life of perishable fruits and veggies – organic and conventional. Two main products in question –Edipeel and Organipeel - are plant based, FDA approved coatings derived from the peels, seeds and pulp of fruit and vegetables. The sprays are intended to extend shelf life in order to reduce food waste from spoilage. Both products also contain oils and acids that turn into into mono and diglycerides during product processing. Mono and diglycerides are approved by the FDA but are most frequently found in processed foods rather than fruits and veggies.
Apeel Sciences gained notoriety last year when they were mistakenly tagged in a social media post about a British based company, also called APEEL, that was cited for a cleaning agent
that caused skin and eye irritants. The post went viral and misinformation was spread, with consumers convinced that the California-based Apeel Sciences was coating fruits and vegetables with the harmful chemicals found in the cleaning agent.
Because we want to be transparent about what our shoppers are purchasing and consuming, we asked our produce suppliers about their use of Apeel Sciences coatings. To our knowledge, and our suppliers’ knowledge, no producers or packers in our supply chain are using this substance on their produce. Furthermore, about 95% of Common Market’s produce is certified organic. Because Apeel’s coatings are not widely used in the organic marketplace, customers are generally unlikely to encounter Edipeel or Organipeel when shopping organic. From what we’ve learned, Apeel products are generally used at the request of certain grocers and distributors to extend the shelf life of produce. Our distributors have answered our questions and have confirmed that they are not using Apeel coatings.
The bottom line? The Common Market wants to continue to be a trustworthy source of healthy food for all community members. Apeel Sciences products are not used in our stores.
The sticker found on produce treated with Apeel. You will not see this on Co-op produce.
1. Co-op Basics
Look for the purple Co-op Basics logo from our Coop Basics program when you shop with us; you'll find a lot of pantry staples at everyday low prices!
2. Co-op Deals & Coupons
Co+op Deals are our bi-weekly sales on selected organic and natural favorites throughout the Co-op. To save even more, grab Co+op Deal Coupons for selected items, too! Look for the green Co+op Deals logo and green price tags throughout the Co-op. These deals are good for all shoppers.
3. Market Deals
Our Market Deals rotate on a weekly basis consisting of organic produce, cheese, meat and other products.
4. Field Day & Everyday Essentials
Save on pantry staples with Field Day and Everyday Essentials brand products throughout the store. Field Day is the Co-op's store brand offering mostly organic products at an affordable price!
5. Café Loyalty Cards
Become a café regular and get a free smoothie or juice for every 10 you purchase! Ask for a punch card at the café register.
6. 60 & Wiser
If you're aged 60 or older, be sure to shop with us on Wednesdays, when you'll receive 5% off your entire purchase! Just let your cashier know at checkout that you're 60 & Wiser!
7. $6 Sushi Wednesdays & Roll of the Month
Ace Sushi makes fresh selections in-store at our 7th Street location 7 days a week. Every Wednesday, select rolls are just $6, and each month they feature a chef special roll at $2 off!
8. Become an Owner!
Anyone can shop at the Co-op, but Owners get lots of perks like a 10% off shopping trip 3 times a year, discounts on Community Room classes, and special e-mail coupons. As an Owner, you'll also get to take advantage of Owner Only Deals - an exclusive sales flyer just for you! Jan Feb 2025
What's New at the Market? A Few Fresh Finds at the Co-op!
1. Kokora Ashwagandha & Super Mushroom Powders
Ashwagandha, mushrooms, and other adaptogenic herbs are combined into unique powders that support a healthy stress and immune response. Simply take them as a hot beverage in water or in milk of your choice.
2. Bluestem Botanicals Fire Cider
Apple cider vinegar, onions, garlic, and hot peppers come together with immune system supporting herbs to create a complexly flavored, herbal base for soups, stews, salad dressings, and yummy cocktails and mocktails.
3. Kefirlab Probiotic Shots
With doctor-developed formula and Italian taste craftsmanship, these probiotic shots give your biome everything it could ask for: the market’s highest 100 trillion CFU with a rich and smooth finish.
4. Cannon Coffee Single Serve Bags
Single serve immersion coffee bags that make 10oz of Twelve Pound Blend. You just need hot water and 5 minutes to steep! It’s the perfect single serve option for at home, work, travel, camping, and everything in-between!
5. Silk Oat Cold Foam Creamer
Plant-based cold foam creamer foams and creams hot or cold coffee with a smooth flavor. Available in Cinnamon Caramel and White Chocolate Macadamia.
6. Tasker's Toffee
This seasonal treat is hand-stirred in small batches when there's an optimal chill in the air, making the candy crack to perfection. Made right here in Frederick, MD!
7. Little Sesame Hummus Grab-And-Go Packs
Freshly spun and super smooth. 100% certified organic and the first and only hummus to earn the coveted Clean Label Certification. Perfect packs for lunchboxes, car rides, afternoon snacks & easy dinners.
8. Righteous Felon Beef Sticks
All natural, flavor packed meat sticks, perfect for on-the-go snacking. Sourced through partnerships with American family farms, proteins are pasture raised, free of added growth hormones & antibiotics.
9. Golden Home Bakery Pizza Crusts
A lighter, healthier version of everyone's favorite food... pizza! Golden Home pizza crusts make for easy prep & a quick bake for your next pizza creation.
10. Plant-It Food Co. Frozen Meals
Made with recipes inspired by flavors from around the world, these nutritionally balanced meals taste good, do you good and bring some joy along the way. Crafted by an Irish family food company based in Dublin, Ireland.
11. ACME Lox in a Box Snack Kit
Indulge in a gourmet convenience with a fusion of premium smoked salmon, avocado spread or cream cheese, and artisan crackers complemented by a handy utensil. This snack kit is not just for snacking; it's a luxurious option for lunchboxes, office meals, and picnics. Only Available @ 7th Street
We're always on the lookout for new items! If you have suggestion for us, visit www.commonmarket.coop/connect/new-item-suggestion/ and fill out the form.
CLASSES & EVENTS
Visit www.commonmarket.coop/classes-events for the most up-to-date list and full descriptions.
COOKING
Learn more about cooking techniques and experiment with fresh, new ingredients.
HEALTH & WELLNESS
Obtain the knowledge that can help restore balance to your body & mind.
ENVIRONMENT
Cultivate awareness and engage in the topics of local and global preservation.
ARTS & CRAFTS
Get creative, express yourself and learn new skills.
January
Supporting Optimal Thyroid Functioning with Cara Dodson Wellness
Saturday, January 4 | 4 - 5:30PM
@ 7th Street Community Room
$40 ($20 for Owners)
The thyroid gland is one of the most important organs in the body. In fact, it touches almost every single cell and can influence each organ’s functioning. For this reason, it’s essential to support healthy thyroid functioning in order to achieve optimal health. In this course, you’ll learn about the different root causes of dysfunction, how to investigate and assess your thyroid functioning, understand how specific nutrition and minerals support or hinder thyroid functioning, all about light and its impact on the thyroid, and how to implement simple strategies on your own to support your thyroid.
Holistic Support for Perimenopause with Herbalist Amy Boldt
Saturday, January 11 | 2 - 3:30PM
@ 7th Street Community Room
$40 ($20 for Owners)
If you are interested in learning about a holistic approach to supporting your health during perimenopause, this is your chance! Together with clinical herbalist Amy Boldt, MS, we’ll explore options for this natural (possibly challenging) transition in life. It’s time to dispel the old narrative and to shift the perspective, while at the same time learning about the changes that occur within the body. Find ways to naturally support common complaints such as hot flashes, mood swings, and disrupted sleep through herbs, diet, and lifestyle.
BACKYARD AGRICULTURE
For the first-time gardener or avid green thumb to explore the potential in one's own backyard.
EVENT
Exciting happenings at the co-op and around town.
The Cutting-Edge Science of Wellness: Keys to Self-Care [5-Week Series]
with Dr. Jedidiah Smith
Thursdays January 16 - February 13 | 7 - 8PM
@ 7th Street Community Room
$80 ($40 for Owners)
The most recent research in Quantum Neurobiology is changing the way we understand trauma and how it effects the human mind and body. It’s also revealing more effective ways of treating trauma. Join us for a five-week series and in depth discussion concerning this fascinating research. By attending these classes, participants will gain a deeper understanding of the latest breakthroughs in Quantum Neurobiology and how these insights can transform our lives, offering new, more effective approaches to healing the mind and body.
Eating for Longevity:
How to Cook the Blue Zones Way [5-Week Series] with Alison Wexler
Fridays January 17 - February 14 | 12 - 1:15PM
@ 7th Street Community Room
$180 ($90 for Owners)
Want to live to 100? Certain communities around the world, dubbed Blue Zones by Dan Buettner at National Geographic, may have the key. The largest populations of centenarians live in Sardinia, Italy; Okinawa, Japan; Nicoya, Costa Rica; Ikaria, Greece; and Loma Linda, California, and their longevity seems to be tied to a variety of common healthy behaviors, including (if not especially) how they eat, which is a mostly plant-based diet. In this 5-week cooking demonstration series, led by culinary coach Alison Wexler, you will learn about a different Blue Zone each week and how to cook plantbased dishes from that region. Back by popular demand, this series is a full repeat of the course Alison taught at Common Market last January.
Don't miss out! Be sure to check our online calendar for the most up-to-date class list.
Kombucha 101 with The Kombucha Lady
Saturday, January 18 | 12:30 - 2:30PM @ 7th Street Community Room
$40 ($20 for Owners)
Come join us as we learn all about kombucha history and the science behind the brewing and fermenting process! This will be an in-depth, hands-on learning experience and there will be plenty of time for questions. We will make our own delicious kombucha infusion and you will take home all the necessary ingredients to keep fermenting your own kombucha.
Harmony in Healing: Monthly Homeopathy Exploration
Tuesday, January 21 | 4 - 5:45PM
@ 7th Street Community Room
FREE | Drop-ins Welcome
Unlock the secrets of holistic healing! Join our Monthly Homeopathy Study Group – a vibrant community where curiosity meets knowledge. Dive deep into the world of natural wellness as we explore the principles of homeopathy, share insights, and empower each other on our journey to optimal health. Whether you’re a seasoned practitioner or just starting your holistic adventure, our study group is the perfect place to discover the transformative power of homeopathy.
February
Embracing Green Burial: A Return to Nature [Virtual] with Michael Judd
Tuesday, February 4 | 12 - 1PM
Online, visit website for Zoom link
$10
Are you curious about Home Funeral and Green Burial practices/options in Maryland? Join Michael Judd as he invites you to consider choices for end-of-life care, home funeral, home burial, and green burial practices. Michael will share information, resources, and personal experiences as he honors the wise traditions of natural burial and the relevance of these choices for us today.
Honeybee Alchemy: A Multi-Sensory Experience with Sol Nectar Farm
Saturday, February 8 | 1 - 3PM @ 7th Street Community Room
$50 ($25 for Owners)
This new workshop immerses the participant in the fascinating world of the honeybee. Experience a multi-sensory journey into the hive, where you can taste, touch, smell, see and learn about the fascinating honeybee and all of the edible, medicinal and beneficial products and experiences that come from the beehive. Participants will get to make and take an item home with them.
Fall in Love with Transit!
Thursday, February 13 | 2:15 - 3:30PM @ 7th Street Community Room
FREE | Please RSVP
We’ll teach you how to read the schedule and how to use Google Transit to plan your trip. Join Transit Services of Frederick County and the Common Market for a quick and informal travel training session. We’ll learn about Google Maps to plan trips and we’ll hop onboard the 60 Connector right outside The Common Market. We’ll ride down to the Transit Center and transfer to the 61 Connector, returning to the Common Market shortly after.
We will start by sipping Hot Chocolate in the Community Room next to our Cafe!
Harmony in Healing: Monthly Homeopathy Exploration
Tuesday, February 18| 4 - 5:45PM @ 7th Street Community Room
FREE | Drop-ins Welcome
Unlock the secrets of holistic healing! Join our Monthly Homeopathy Study Group – a vibrant community where curiosity meets knowledge. Dive deep into the world of natural wellness as we explore the principles of homeopathy, share insights, and empower each other on our journey to optimal health. Whether you’re a seasoned practitioner or just starting your holistic adventure, our study group is the perfect place to discover the transformative power of homeopathy.
G.I. Bootcamp [3-Week Challenge] with Cara Dodson Wellness
Tuesday, February 27 & March 20 | 4 - 5:30PM @ 7th Street Community Room
$110 ($55 for Owners)
Are you struggling with your digestion and want a step-by-step guide on how to support it? Then this 2-part course is for you! For the first time ever, the Common Market Co-op has partnered with Cara Dodson Wellness in leading a 3-week challenge to support optimal gut health. This 3-week Gut Health Challenge was created for individuals who not only want to learn more about their gut health, but also want to ACTUALLY do something about it in a supportive, accountability-based setting!
www.commonmarket.coop/classes-events
Functional Foods
Maximizing the Benefits of Your Food to Take the Best Care of Yourself
No shame here, we enjoyed feasting our way through the holidays too! But for some of us, ringing in the New Year means striving for a healthier way of eating, and the Common Market’s Wellness team wants to make that pleasurable and educational for you!
Over this years’ issues of the Spoonful, we’ll be focusing on Functional Foods – the parts of your daily diet that, according to the International Food Information Council (ific.org), may provide benefits beyond basic nutrition and could offer health advantages and reduce risks of chronic disease.
First, we'll be focusing on ways you can incorporate functional foods to help detoxify, cleanse, and build muscle - perfect for the new year! In addition to functional ingredients, we'll feature some supplements that can help keep your wellness journey on the right track. If you can't dive right in with functional foods, that's ok! Making small incremental changes in your daily routine (like a healthy snack or a smoothie in the morning) can add up to real results over time.
Detox & Cleanse
Our bodies are miraculous machines with their own built-in detoxification system to escort toxins and waste from your body every day via your liver, kidneys, digestive tract, lungs, and lymphatic system. The foods you eat can either help or hinder this detoxification process. Since we want to help the process, it is important to eat foods rich in vitamins, minerals, and antioxidants, and to avoid processed and highsugar foods that can harm your detox organs.
• Dark leafy greens (spinach, collard greens, kale)
• Apples and citrus
• Garlic and onions
• Green tea
• Turmeric
• Blueberries
• Beets
Building Muscle
If building muscle is on your resolution list this year, consider adding protein-rich superfoods to your diet. These foods are not only great sources of protein, but also provide omega-3 fatty acids, antioxidants, amino acids, and essential vitamins, and more.
Protein is an important component of superfoods due to its role in organ health, tissue building, muscle repair, and muscle and cartilage formation. While meat is generally considered a good source of protein, there are lots of other sources - some of which may surprise you!
Protein-Rich Foods:
• Chicken and turkey
• Salmon
• Tofu
• Eggs
• Walnuts
• Pistachios
• Lentils
• Cottage cheese
• Quinoa
• Amaranth
• Chia seeds
• Pumpkin seeds
• Edamame
• Yogurt and Milk
Consider These Supplements Available at the Co-op!
Renew Life Cleanse Smart
Supports your body's natural waste elimination and detoxification process.
Nature's Secret Super Cleanse
Specially formulated to promote deep internal cleansing.
Flora Flor Essence
Gently flushes toxic residue from kidneys, liver and more.
Ancient Nutrition Organic Fiber
Delicious and easy-to-incorporate fiber supplement.
Ancient Nutrition Whey Protein
Made with grass-fed A2/A2 milk protein and added collagen.
Ancient Nutrition Supergreens Powder
Packed with 25 organic superfoods and a digestive health blend.
Get Scrappy
Use vegetable trimmings and leftovers to make delicious meals while reducing food waste.
Start here to reduce waste: Not all foods are wasted equally, check out commonly discarded foods and how to save them.
Leftovers
Freeze one or two portions so you don’t get tired of eating a dish before it goes bad.
Bread Keep out what you can use in the next three to five days and freeze the rest.
Carrot Top and Pepita Spread
Serves 4. Total time: 15 minutes.
1 cup carrot top leaves, packed
1⁄2 cup pepitas (raw pumpkin seeds)
1 large garlic clove
1⁄2 teaspoon salt
1 tablespoon lemon juice
3 tablespoons extra-virgin olive oil
1. Pick the leaves from the stems of the carrots, packing the leaves in a cup. Wash and spin dry or pat dry with a clean towel.
2. Place the pumpkin seeds in a medium skillet and swirl over medium-high heat until the seeds start to smell toasty and pop. Transfer the seeds to a food processor bowl.
3. Add the carrot leaves, garlic clove and salt and process until minced finely. Scrape and repeat. Add the lemon and olive oil and process until smooth.
4. Transfer to a storage jar and store in the refrigerator up to 4 days.
Use this peppery, savory spread like a pesto on pizza, stir it into cooked rice or jazz up a simple sandwich.
Potatoes
Boiled and roasted potatoes freeze and reheat very well.
Got a potato on the verge? Make soup.
Milk
8 cups veggie trimmings
8 cups water
1 bay leaf
1 teaspoon black peppercorn
1⁄2 teaspoon salt
3 dried mushrooms, optional
1⁄4 cup white wine, optional
1. Combine the veggies, water, bay leaf, peppercorns, salt and mushrooms and bring to a boil over high heat. Lower the heat immediately (boiling too long makes it bitter) and cover, to simmer very gently. Leave covered so the water will not boil away. Add wine, if desired.
2. Set a timer for 45 minutes.
3. At 45 minutes, strain the stock, and discard the veggies (they make great compost).
4. Taste the stock; add seasonings as desired.
5. Use as a base for soup or freeze for future use.
Save onion skins, carrot peels and other trimmings in the freezer until you have enough to make stock.
Instead of buying a half-gallon, buy two quarts. The unopened one will keep longer.
Cheese
Firm cheeses freeze well; shred and freeze a pile for a future pizza.
Sausage, Kale and Potato Soup
Serves 6. Total time: 30 minutes; 20 minutes active.
1⁄2 pound sweet or hot Italian bulk sausage
1 small onion, diced
2 large potatoes, cubed to make 3 cups
1 large carrot, chopped
1 clove garlic, crushed
1 14.5-ounce can chicken broth
1 15-ounce can diced tomatoes with juice
1⁄2 bunch kale, sliced
1⁄2 teaspoon dried oregano, crushed
1⁄2 teaspoon dried marjoram, crushed
1⁄2 teaspoon salt
1 pinch crushed red pepper flakes, to taste
1. Place a large pot or Dutch oven over mediumhigh heat and crumble the sausage into the pan. Stir as the sausage starts to sizzle, then add the onion. Cook, stirring occasionally, for about 4 minutes, until sausage is browned and cooked through.
2. Add the potatoes, carrot, garlic, chicken broth, tomatoes, kale, oregano, marjoram and salt. If desired, add red pepper flakes. Cover and bring to a boil, then reduce the heat to low and simmer for about 10 minutes.
3. When the potatoes are tender, serve.
An easy way to use up whatever vegetables happen to be in your fridge — especially those past their prime but still fine to eat — is to feature them in soups and casseroles.
Up to 2 cups of shredded, cubed or chopped leftover chicken, ham or other meats plus one additional egg (optional)
1. Preheat the oven to 400°F. Lightly oil a 2-quart baking dish. In a large saute pan, heat the olive oil and add the onion, veggies and carrot and bring to a sizzle over high heat, then reduce the heat to medium. Stir often until the carrot is soft, about 5 minutes. Add the herbs and cubed bread, turn to mix and transfer to the baking dish.
2. In a medium bowl, whisk the eggs with the milk, salt and pepper, and pour over the bread mixture in the dish. Use the spatula to move the cubes to allow the egg mixture to seep through it all, then press it down to level the top. Cover with the cheese and sprinkle with parsley.
3. Bake for 30 minutes, until the cheese is wellbrowned and a paring knife inserted in the center of the pan comes out with no raw eggs on it. Let cool for about 5 minutes before serving.
Classic Caesar Salad
Serves 6. Total time: 40 minutes; 15 minutes active.
1⁄2 loaf Italian bread
2 tablespoons extra virgin olive oil
1⁄2 teaspoon salt, divided
1⁄4 cup mayonnaise
1 teaspoon Worcestershire sauce
2 cloves minced garlic
1 tablespoon anchovy paste
1 teaspoon Dijon mustard
2 tablespoons lemon juice
1 head romaine lettuce leaves, washed and torn
1 chunk Parmesan cheese (about 4 ounces)
1. Preheat the oven to 350°F. Tear the bread into ½ inch chunks and place on a sheet pan. Drizzle with the olive oil, sprinkle with salt and toss to coat. Bake for 20 minutes.
2. In a medium bowl, combine mayonnaise, Worcestershire, garlic, anchovy paste, Dijon, lemon juice and salt and stir to mix.
3. Place lettuce in a large salad bowl. Add the mayo mixture and croutons. Toss to coat. Use a vegetable peeler to shave the Parmesan over the salad. Serve immediately.
Don’t toss it! Turn stale bread into tasty toasted croutons for a Caesar salad or use it to thicken ribollita and other stews.
5. Total time: 45 minutes; 25 minutes active.
1 tablespoon olive oil
1 medium onion, chopped
3 large garlic cloves, chopped
1 small zucchini, chopped
2 ribs celery, chopped
2 large carrots
1 bunch kale, stems chopped, leaves chopped
3 cups vegetable stock
2 teaspoons dried rosemary
1 cup tomato sauce
1 teaspoon salt
1 can cannellini beans, drained
7 slices bread
Parmesan cheese
1. In a large pot, heat the olive oil over mediumhigh heat. Add the onion and garlic and stir for 5 minutes or so, until the onion is clear. Add the zucchini, celery, carrot, kale stems, and stir for a minute, then add the stock and rosemary and bring to a boil. Reduce to a simmer and cook until the vegetables are tender, about 10 minutes. Stir in the tomato sauce, salt, kale leaves, cannellini beans and 2 slices of crumbled bread and simmer until the kale is softened.
2. Serve soup over a slice of toasted bread and top with freshly shredded Parmesan.
Ribollita
Serves
Shopper Reviews
Favorite grocery store in the area. Love that they host classes too on a variety of subjects!
- Madeline L.
Not only a wonderful selection of healthy sustainable foods, but some of the nicest PEOPLE around. I'm glad that this place hasn't gone to self check like everywhere else.
