Spoonful January February 2026

Plant Power!

5 Protein-Packed Recipes

Plus:

JAN | FEB NEWSLETTER 2026

Regenerative Agriculture A History of Black Cooperatives Navigating Cold & Flu Season

Hello Spoonful Readers!

Happy New Year to all our employees, owners, customers, and suppliers! May 2026 bring you good health and happiness in the company of your loved ones.

I want to begin the year with gratitude—for the hard work and dedication of our staff over the past year, the loyalty of our owners, and the continued support of our customers and vendors. Together, these efforts have helped us continue to grow in a positive direction.

We work hard every day to make Common Market Frederick’s favorite grocery store.

While 2025 has brought its share of challenges, I truly believe 2026 will be a year of hope and compassion. By working together, we can embrace a positive future.

Common Market is the place to shop when you’re looking for amazing customer service, unique and high-quality products, healthy options that promote well-being, affordability, and a strong commitment to local.

What makes us different: • We are a community-owned grocery store, focused on our community, staff, and vendors • The best bulk department • The best selection of local meats • The best pet section • A café where everything is made inhouse from scratch, offering amazing quality and a unique selection • A wellness department full of products to support your well-being • A grocery department with over 700 local SKUs • A produce department with incredible variety, quality, and mouthwatering freshness • A knowledgeable front-end team dedicated to delivering outstanding customer service In 2026, we invite everyone to come experience the difference at the Co-op.

We are deeply grateful for the continued support of our employees, owners, customers, and suppliers.

With Appreciation,

Román Diaz, General Manager

Editor & Ad Sales - Susan Schulman | Design & Layout - Kayleigh Montgomery-Morris, Jenni Jones Classes & Education - Amanda Robinson | Contributors - welcometothetable.coop, grocery.coop Contact marketing@commonmarket.coop with contributions. Contact sschulman@commonmarket.coop for advertising rates.

The opinions expressed herein are those of the authors and not necessarily those of the Board, management, staff, or consumer-Owners of the Common Market. Nutrition and health information are given for informational purposes only and are not meant as a substitute for a consultation with a licensed health or dietary practitioner.

BOARD OF

DIRECTORS Alison Wexler President

Alecks Moss Vice President

Toby Schermerhorn Treasurer/Secretary

Kimberly Bloch Rincan Nina Carr Kai Hagen Armando Martinez Jaime McKay Phil Westcott Directors

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6- 9 PM

FEB

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6 - 9 PM

The Common Market Board of Directors meets monthly via Zoom. All are welcome to attend.

To join a meeting, please click on the ZOOM link provided on the Board of Directors page of the Common Market website.

Happy New Year from the Common Market Board to our co-op community! This is the season when many of us will be making resolutions for our health and well-being. The Common Market is a place that can support all of you on your wellness journeys this winter, and as the Board-Certified Health & Wellness Coach member of our Board I want to take this moment to provide some words of encouragement for any of you who are aiming to make some healthy changes in 2026.

I’m inspired by a presentation that Gabby Davis from National Co-op Grocers (NCG) gave at our October Board meeting on “Dissecting the Definition of ‘Healthy’.” Gabby encouraged us to expand any preconceived ideas we might have about what “healthy” is, especially around food. Every individual human body is different. Every household is different. Every person’s economic situation is different. What is available and right for each of us to put

into our bodies, therefore, can include a wide array of options.

We need to celebrate any step a person takes to further their wellness even if at first glance it may not make sense when seen through our own lens.

And so, I would ask you in this New Year, understanding fully that all of us are different and have different needs, what will nourish you in 2026? What one small step can you take today that will get you closer to your version of wellness? Small steps over time will get you anywhere you want to go, and you get to determine exactly what kind of healthy destination is right for you. When you see organic and conventional items in Common Market’s produce section, or brand label items as well as private labels on our shelves, know that we aim to provide everyone in our community with the choices that they need in this endeavor.

Here's to your good health!

Cooperatively Yours,

Alison Wexler Board President The Common Market Board of Directors

In Our Community

Textile Recycling

Together with the Frederick County Division of Solid Waste and Recycling and Helpsy, we celebrated America Recycles Day on November 15th with a textile collection event! Thanks to everyone who participated, we were able to divert 11,245 pounds of textiles away from landfills. Amazing!

Cranksgiving

This November, we were able to donate $3,311 worth of food to local families thanks to your donations to the annual Cranksgiving fundraiser - over $2,700 MORE than we raised last year! We are truly in awe of the generosity of our community. This event, hosted by The Bicycle Escape, benefits local families via the Frederick Community Action Agency.

Common Market Lends a Hand

On November 16th, the Co-op invited community members experiencing food insecurity to collect a prepacked bag of shelf stable food. Our staff built over 300 bags and distributed them in our store parking lot.

NATIFS Fundraiser

National Co+op Grocers (NCG) and its 165 member coops raised more than $130,000 for the North American Traditional Indigenous Food Systems (NĀTIFS), a nonprofit dedicated to revitalizing Indigenous food systems and

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promoting cultural preservation within Native American communities. Through a promotion that ran from Nov 5th through Dec. 2nd, NCG member co-ops donated 5¢ for every Field Day product purchased by their shoppers.

Frederick Food Security Network

In December, we visited Hood College to present them with a $10,000 donation benefitting their Frederick Food Security Network Program! This generous contribution was possible thanks to our Co-op Owners who chose to donate their Patronage Rebates this past fiscal year.

The Frederick Food Security Network (FFSN) is a community gardening program from the Hood College Center for Coastal and Watershed Studies working to establish a network of community gardens in Frederick in order to improve food security, reduce local water pollution, and promote better eating habits and environmental stewardship in the Frederick community.

Christmas Alive

From December 1 - 24th, we collected donations to benefit the Frederick Rescue Mission. With the help of our community, we donated over $1,000 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.

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 over 10,000 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.

Jon

Wellness Buyer What brought you to the Co-op?

The opportunity to try something new, and have more access to natural foods/supplements for my family.

What do you like best about your job?

The non-stop pace. Feeling of accomplishment when the day is done.

What is your favorite meal to make?

Spaghetti squash shrimp scampi When you have 30 minutes of free time, what do you do?

Dote on my son :)

If you were a fruit or vegetable, what would you be and why?

Hmmm... a kiwi - fun to say & fuzzy.

If you could learn to do anything, what would it be?

Sail with confidence.

Michelle

Wellness Buyer What brought you to the Co-op?

The people working here. Such great customer service.

What do you like best about your job?

Awesome co-workers, learning and meeting new people.

When you have 30 minutes of free time, what do you do?

Play with my dog.

If you could learn to do anything, what would it be?

I would like to learn to make pottery.

Where do you see yourself in 10 years?

Hopefully helping in someway at an animal rescue.

What is something always in your pantry/fridge?

I always have granola

Where do you see yourself in 10 years?

Happy

What is the best meal you've ever eaten?

Fresh (literally caught in a net in front of me) caught fish in Greece ( Spetses) lightly fried immediately.

What is something always in your pantry/fridge?

Hopefully Common Market Carrot Cake

What is your food philosophy in 20 words or less?

Eat tasty, healthy with a smattering of bad :)

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JOIN OUR TEAM! The Common Market is hiring for various positions.

Scan the code to apply today!

COMMUNITY PARTNER Spotlight!

Shopper Reviews "Really enjoy Common Market since we have dietary needs. It is a great grocery store for organic food."

Friends Meeting School An independent school for grades K-12 in Frederick County, MD www.friendsmeetingschool.org

- Randy L.

"Nice people and good vegan products."

- Luz A.

"Great spot with great selection. Staff are always wonderful."

- Chad D.

Common Market Member-Owners qualify for: A $75 application fee waiver

Why we stand by Friends Meeting School:

We prep, you party!

Love the Co-op Café?

Let us cater your next event!

Impress your guests with delicious wraps, salads, platters and more. All selections are made by hand with organic and all-natural ingredients. Perfect for office lunches and parties! Visit our website and place orders by emailing catering@commonmarket.coop. www.commonmarket.coop/catering

Friends Meeting School seeks to enrich and fortify the mind, spirit, and body of its students and community members. The school provides emphasis in understanding our food’s sources, especially by incorporating environmental classes, farming, and gardening into its curriculum. This school is a nonprofit that seeks to provide education, to grow in an understanding of health, and to build a sense of self-sufficiency among its students. Friends Meeting School also has at its heart environmental awareness, values in-line with the cooperative movement, and a farm-to-table appreciation of the local food system.

Our Community Partners Program continues to grow, offering our owners many options to save and support local business!

Visit our website to learn about all of our Community Partners.

A Short History of Black Cooperatives in America By: Lisa Barclay, The Food Co-op (Port Townsend, WA) from grocery.coop

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he long tradition of African American cooperation is not well known, and in her book Collective Courage: A History of African American Cooperative Economic Thought and Practice, Dr. Jessica Gordon Nembhard sets out to remedy that gap in our knowledge. From mutual aid societies to independent fugitive communities and from farmer cooperatives to consumer co-ops, Professor Gordon Nembhard details how people work together in the face of racism and active sabotage to improve each others’ lives in tangible ways.

Cooperation has proved a powerful tool against discrimination. In honor of the Black History Month, we’ll survey a small part of the rich cooperative history that Gordon Nembhard chronicles.

and harvesting—as well as political participation.

The members also started a lot of co-ops. The cooperatives siphoned off trade from White-owned businesses, leading to various kinds of retaliation— sometimes slander, sometimes violence. By 1896 the Union was gone, but in 1922 the National Federation of Colored Farmers formed to increase Black farm ownership and improve farm businesses though cooperative buying, production, and marketing.

Tenant farmers and sharecroppers joined the cooperative, and by the time it ended ten years later, most members had been able to buy their own farms. Co-ops of all types are often short lived, but their rippling effects can be impressive, including training activists and leaders, improving individual lives and leading to new ventures and co-ops

While African Americans have utilized cooperation since they were enslaved and brought to America in the early 17th century, the first recorded cooperative efforts were mutual aid societies in the late 18th century. Both free and enslaved Black people pooled money to pay for things like burials, land, helping the sick and the orphaned, and even buying freedom for one another. Early forms of cooperation ranged from mutual insurance companies to buying clubs to collective farming. The Underground Railroad is a famous example of cooperative effort.

During the Civil War, the disruptions of war sometimes actually created new cooperative possibilities. For instance, the Combahee River Colony in South Carolina was formed

by African American women (the men had joined the Union Army) who grew cotton on abandoned farms, remaining independent and eventually becoming a community of several hundred women. Women often founded and ran African American cooperative efforts.

After the war, Black farmers started the Colored Farmers’ National Alliance and Co-operative Union when the Southern Farmers’ Alliance would not admit Black farmers except in separate chapters, and by 1891 the cooperative had more than a million members. The Union stressed mutual aid—sharing farming techniques and coordinating planting

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Image sourced from USDA Archives.

African American activists were also inspired by the cooperative principles set out by The Rochdale Society of Equitable Pioneers, a co-op founded in 1844 in England (and often called the start of the modern cooperative movement). Many Black-owned consumer cooperatives were established at the end of the 19th Century and the first half of the 20th: grocery stores, gas stations, credit unions, insurance co-ops, and some housing co-ops. In 1907 W. E. B. Du Bois held a conference on cooperatives and listed 154 current African American co-ops. In Ruthville, Virginia, for example, the Mercantile Cooperative Company was established in 1901. This successful

cooperative coexisted amicably with the Whiteowned store across the street. The community also raised money to build a new school—like the Rochdale Equitable Pioneers, African American cooperatives often stressed education, hosting study groups and evening classes. And interestingly, Black colleges were ahead of the curve on teaching cooperative economic theory; most had it as part of their curriculum by 1940, something large universities still do not usually offer even today.

Another important cooperative was the Young Negro Cooperative League, founded in 1930 with a mission “to gain economic power through co-operation.” Although short-lived, this co-op inspired many other cooperative efforts and trained people who later became activists. For instance, Ella Baker was the League’s national director, and she went on to help found SNCC (the Student Nonviolent Coordinating Committee), one of the seminal groups of the Civil Rights Movement of the mid-twentieth century. Through her work in the Young Negro Cooperative League, Baker learned, as Gordon Nembhard notes, to focus on “grassroots leadership, education, democratic decision making, and a step-by-step, transformative process of working toward long term goals.”

While cooperatives were a training ground for activists and leaders of the civil rights era, the movement in turn led to more co-ops. A particular success was the Freedom Quilting Bee, founded in 1967. Women from southern sharecropping families joined to craft and sell quilts. With the money they earned, they bought land and built a sewing factory. They also sold some of the land to families who had been evicted for civil rights activities. The Freedom Quilting Bee was a founding member of the Federation of Southern Cooperatives (FSC), which still thrives today. The Federation was created to “promote cooperative economic development as a strategy (and philosophy), to support and sustain Black farmer ownership and control over land, to support the economic viability of family and independent farm businesses—especially small, sustainable, and organic farms.” Find out more or donate towards their work at www.federation.coop.

Black cooperatives are still solving problems and creating opportunities today. For instance, the multiethnic youth group Toxic Soil Busters Cooperative in Massachusetts detoxified soil in their community during the eleven years of its existence. The Ujamaa Collective was founded in Pittsburgh by African American craftswomen to create a marketplace for their wares. Read about them online and shop at ujamaacollective.org. And the largest worker co-op in the United States today is comprised largely of

Ben Burkett, Federation of Southern Cooperatives member, lifetime farmer, and advocate Image sourced from ncg.coop.

Black and Latina women—the Cooperative Home Care Associates (CHCA) in the South Bronx. The cooperative provides benefits almost unheard of in the home-care industry, from small interest-free loans to free income tax preparation services to paid vacation and health insurance. Not to mention dividends! It also helps other co-ops get started, an example of co-ops helping co-ops, fulfilling Principle 6 of the International Cooperative Alliance.

The immense success of the CHCA indicates the power of cooperation to improve lives.

These are just a few examples of African American cooperation over the last several hundred years.

Much of the history of this cooperation and its profound effects have been lost because it was not recorded, but Jessica Gordon Nembhard’s book thoroughly reviews the information available.

For more information about Collective Courage: A History of African American Cooperative Economic Thought and Practice, visit www.psupress.org

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On a beautiful and sunny fall afternoon, the Common Market community gathered to celebrate another successful year of cooperation at our annual Ownerfest! Owners, staff, board members, and local vendors came together for a day filled with good food, great company, and fun!

Guests enjoyed a seasonal meal prepared by our talented Café team, featuring house-made sausage, warm butternut squash soup, and a fresh pomegranate kale salad. Let’s not forget about that amazing vegan pumpkin cake curated by our Bakery Team!

The festivities were lively, with free caricatures, colorful face painting, photobooth, and live music from Howling at the Earth, who kept the vibes high!

Our overflowing sample table was a big hit, giving

guests the chance to fill their bags with co-op goodies!

Owners also had the opportunity to connect with our lovely vendors who bring so much heart to our co-op.

Ownerfest is one of our favorite traditions—a time to celebrate the people who make the Common Market what it is. We’re endlessly grateful for our Owners, vendors, and staff for helping us build a thriving, connected, and community-driven co-op.

Thank you to our local vendors and community partners who helped make the day a success!

Sweet Maddie’s Cookies, Easy n’ Tasty Jollof Rice, 2 Betties, Echo Barkery, Wizzie’s Tea, Western Maryland Lemonade, Continuum Coffee, Reversa Rose, Bioptimizers, Goose Ridge Soaps, Tree Trekkers, Nymeo Credit Union, and McLaughlin Chiropractic

Photographs by Aúrea Calori Photography

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Regenerative Agriculture Farming in Harmony with Nature

What is regenerative agriculture?

Regenerative farming is a philosophy and approach to land management that recognizes the relationships amongst all aspects of agriculture and employs holistic principles meant to restore soil and ecosystem health, address inequity, and leave land, waters, and climate in better shape for future generations.

This is in contrast to the industrial agriculture system which dominates much of our current food supply chains. Industrial farming practices focus on the yields of individual crops at massive scales, oftentimes to the detriment of the surrounding land and ecosystem.

While regenerative agriculture is not a new idea - Indigenous communities have been farming regeneratively for generations - there is a renewed emphasis on the philosophy in response to climate change, politics, and the farm-to-table movement. "Our priority is to steward the land responsibly and leave the soil better when we’re gone than it was when we began to care for it," says Emma Jagoz, owner of Moon Valley Farm in Woodsboro, MD, which opened in 2012 and grows food for households and restaurants in Maryland, DC, and Virginia.

What practices are used?

Cover Cropping - the practice of planting crops in soil that would otherwise be bare after crops are harvested. Keeping roots in the soil helps reduce soil erosion, increase water retention, and improve soil health.

Rotational Grazing - A method of grazing that moves livestock between pastures on a regular basis to improve soil fertility and allows pasture grasses time to grow.

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No-till farming - A technique that leaves the soil intact when planting rather than disturbing the soil through plowing.

Composting - The natural process of turning waste into fertilizer.

Reduced or no fossil fuel-based pesticides Using integrated pest management methods to reduce the reliance on pesticides and other chemicals regardless of the pursuit of organic certification.

Agroforestry - The Indigenous practice of integrating trees and shrubs into crop and animal systems to mimic the forest.

Planting Perennials - Unlike annual crops, perennials live for many years in one spot.

Their well-developed root systems draw down carbon and deliver it deep into the soil. Those extensive roots also help prevent erosion.

Why is regenerative agriculture important?

Soil Health & Biodiversity - This means healthier crops and improved harvests, and an increase in pollinator and bird populations and richer, more diverse plant life on the farm.

Improved Water Quality - By reducing the amount of chemicals and pesticides, practicing farms can see a decrease in chemical pollution in groundwater.

Land Stewardship = more resiliency - Prepping land to withstand the effects of climate change, such as the ability to absorb more water during a flood, maintain a clean water supply, and prevent wildfires more effectively.

Community Building - The renewed interest in agriculture and sustainability helps the farming tradition continue and keep the land thriving for future generations.

Main information source: https://www.nrdc.org/stories/regenerative-agriculture-101 source: https://www.nrdc.org/stories/regenerative-agriculture-101

Brands to Look For:

Here are a few brands to look for at the Co-op who are practicing regenerative agriculture principles.

Force of Nature - A brand focused on bringing high-quality pasture-raised meats to everyday shoppers, Force of Nature works with dozens of ranchers who must pass a rigerous vetting and onboarding process, ensuring the use of regenerative principles of land and animal management.

Dr. Bronner's - The famous soap brand proudly uses Regenerative Organic Certified® oils in their soaps and body care products. By sourcing ingredients like coconut, palm, and mint oil through ROC supply chains, they help build healthier soils, support fair livelihoods for farmers, and ensure animals are treated with respect.

Lundberg Family Farms - As pioneers of the organic food movement, Lundberg Family Farms is aiming to make all the rice they grow Regenerative Organic Certified® by 2027.

Cascadian Farms - Their New Organic Flake Cereal is made with climate smart kernza (a perennial strain of wheat) grains that can help improve soil and water health.

Gaia Herbs - Cultivates certified organic herbs on their 350-acre farm in the Blue Ridge Mountains. Their regenerative farming practices (like careful crop rotation, composting, and minimal soil disturbance) not only ensure the highest-quality herbs but also enhance soil health, promote biodiversity, and protect ecosystems.

Simpli - Created a Regenerative Pathway Program to help partners starting out as

Gaia Herbs Farm

conventional farms transition to organic and eventually Regenerative Organic Certified® in order to provide the highest quality grains, oils, and beans possible.

Alec’s Ice Cream - Sources milk from small dairy farms committed to organic and regenerative practices. Their pasture-raised cows and careful land stewardship help us deliver the creamiest scoops with a lighter footprint.

Ancient Nutrition - Offers the industry's firstever Regenerative Organic Certified® line featuring probiotics, herbals, mushrooms, and more. They've also planted 1.5 million superfood-bearing trees, bushes, vines and shrubs in their Million Member Forest.

Frontier Co-op - Leaders in the organic spice industry, Frontier Co-op now offers several Renerative Organic Certified® spices including cinnamon, turmeric, and ginger.

Local Farms - Many of our local produce farm partners like Pleasant Hill Produce (Walkersville, MD), Lancaster Farm Fresh Cooperative (Lancaster, PA), Moon Valley Farm (Woodsboro, MD) and more utilize the principles of regenerative farming such as crop rotation, composting, and cover cropping. The diversity of the crops they raise contributes to the soil health and biodiversity of the surrounding environment, making the continuation of farming possible for generations to come.

Methods such as rotational grazing and agroforestry are embraced by local meat farms such as Roseda Black Angus Farm (Monkton, MD), and Redemption Springs Farm (Finkstown, MD) to aid in soil health and ensure ethical treatment of animals on the farm.

Roseda Black Angus Farm

Pleasant Hill Produce Farm

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What's New at the Market?

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Only Available @ 7th Street

1. BRAMI Protein Pasta Crafted in Molise, Italy, with mountain spring water, semolina durum wheat, and whole-milled lupini beans.

That's it!

2. Lumen Protein Packed Lemonade It’s time to rehydrate (with crisp, refreshing lemonade), rebuild (with 16g of protein), and recover (with the restorative benefits of collagen)! Feel even better by supporting a minority-owned & operated business that uses certified, upcycled collagen, supporting regenerative farms.

3. Baked by Sticky High-Protein Sweets Enjoy 10 plus grams of plant-based protein with these delicious desserts, baked from thoughtfully clean ingredients.

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4. Epic Strips Birria-Inspired Beef Strips Seasoned with onion, garlic and tomato for that birriainspired flavor. Made with 100% Grass-fed beef raised with no antibiotics and no hormones, just like you expect from EPIC. 5. Cascadian Farm Climate Smart Kernza Grains Cascadian Farm Organic Flake Cereal is made with climate smart kernza grains that can help improve soil and water health. Their mission is to create a wave of cascading change to help protect our planet.

6. Too Good & Co. Zero Sugar Strawberry Yogurt Strawberry flavor with zero sugar*, 13g protein, no artificial sweeteners and no lactose per serving.

Deliciously creamy goodness in every spoonful.

A Few Fresh Finds at the Co-op to kickstart your year!

7. +PlusHLTH Clarity Focus & Congitive Support Gummies +PlusHLTH CLARITY is your go-to solution for sharpening focus, enhancing cognitive ability, and maximizing productivity. CLARITY provides the concentration and mental fortitude you need to excel.

10. Humble Sweet Amber Natural Deodorant Natural Amber Fragrance — Rich labdanum and amber resin create a warm, grounding scent with floral brightness. Creamy vanilla softens while jasmine lifts in this sophisticated amber fragrance. Aluminum Free!

8. Common Market Branded Home Goods Show your love & support for the Co-op with these fun goods to use at home and work. More cool designs and products coming soon!

11. Organic Meadow Herbals Skin Healer Salve Soothe, restore, and protect your skin with this Certified Organic Skin Healer Salve, a deeply restorative medicinal salve crafted with time-honored herbal ingredients.

Designed to calm irritation and support natural healing, this salve provides relief for dry, itchy skin, eczema flare-ups, minor burns, scrapes, and abrasions.

9. NEOCELL Grassfed Collagen Peptides Grassfed Collagen Peptides plus Vitamin C and Biotin. Each serving delivers 6 grams of BioActive NeoCell Collagen Peptides™ along with nutrients to support collagen formation and support healthy hair, skin, and nails.

We're always on the lookout for new items! If you have suggestion for us, visit Jan Feb 2026 www.commonmarket.coop/connect/new-item-suggestion/ and fill out the form.

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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.

ENVIRONMENT Cultivate awareness and engage in the topics of local and global preservation.

BACKYARD AGRICULTURE For the first-time gardener or avid green thumb to explore the potential in one's own backyard.

HEALTH & WELLNESS Obtain the knowledge that can help restore balance to your body & mind.

ARTS & CRAFTS Get creative, express yourself and learn new skills.

EVENT Exciting happenings at the co-op and around town.

January Co-op Clothing Swap

Saturday, January 10 | 2 - 4PM @ 7th Street Community Room Join us for our Winter Clothing Swap, refresh your wardrobe while promoting eco-friendly practices! By participating, you’ll make a positive impact on the environment while connecting with your neighbors. Let’s come together to share, reuse, and celebrate our community’s commitment to sustainability.

How to Eat Local Year-Round: Bone Broth, Stock & Soup - Root to Tip Cooking with Local Ingredients with Eat Local Frederick Sunday, January 11 | 11AM - 2PM @ 7th Street Community Room $130 ($65 for Owners)

Learn the time-honored art of turning bones, vegetable scraps, and seasonal herbs into nourishing broths and soul-warming soups.

In this class, you’ll discover how to transform humble ingredients into liquid gold using slow-cooking methods that honor the whole animal and reduce kitchen waste.

February Make Your Own Milk: Oat, Almond & Coconut Milks from Scratch with Eat Local Frederick Sunday, February 8 | 11AM - 2PM @ 7th Street Community Room $130 ($65 for Owners)

Skip the additives and learn how to make clean, delicious non-dairy milks from scratch! In this hands-on class, you’ll learn to make oat, almond, and coconut milk using whole, real ingredients and simple tools you likely already have at home.

Ride FREE: Fall in Love with Transit!

Wednesday, February 11 | 3:30 - 4:30PM @ 7th Street Community Room FREE 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. Cookies and refreshments provided!

Versatile Plant-Based Sauces In-Store Demo & Raffle Giveaway Dancing with Grief: Herbal Support for Tough Times

Saturday, January 17 | 3 - 4PM @ 7th Street Community Room $40 ($20 for Owners) Join Educator and Herbalist Iris Kirsch for a talk on living vibrantly in challenging times.

We will explore the art of digesting difficult experiences and setting and holding boundaries.

We will also learn how to easily incorporate safe, simple, abundant herbs into our lives to increase our resilience and support our nervous systems. Attendees will gain an understanding of the functions of nervine and adaptogenic herbs, the connection between digestion and health, and the power of moving into, rather than away from, difficult emotions.

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Saturday, February 21 | 11:30 - 1:30PM @ Common Market 7th Street FREE From bright and smoky Spanish romesco to creamy cashew cheese sauce, these versatile, nutrient-packed recipes are perfect for drizzling over veggies, stirring into pastas, topping sandwiches, or adding excitement to your everyday cooking. Stop by our demo to sample the sauces, pick up a recipe card, and enter to win a basket filled with Co-op ingredients to get you started!

www.commonmarket.coop/classes-events

New Eats & Treats!

Our Cafés have been working hard to keep things fresh and new! Here are some of the exciting things you'll find, and things to look for soon!

Bowls at Route 85 Made-to-order grain bowls have been a hit at our 7th Street store, so we're bringing them to 85! If you haven't tried one of our chef-crafted creations, stop by either store location (11AM - 6PM at 7th Street, 11AM - 4PM at Route 85) and let our team build you the perfect bowl.

New Catering Options Let us cater your next event! Whether it’s an office party, game day celebration, or holiday gathering, the Co-op can help save you time and impress your guests with handcrafted wraps, party platters and more, made with fresh organic and all-natural ingredients!

Artisan Cream Cheese Your morning bagel just got an upgrade! Choose from bacon scallion horseradish, pepperoncini, and cranberry orange, all made in our café with fresh ingredients.

Sweet Treats from the Bakery Our bakery is always testing out new recipes to satisfy your sweet tooth! Look for new pumpkin bread and vegan zucchini bread slices to pair with morning coffee or tea.

Dips & Crostinis Throwing a party? You'll need some dips! In addition to our delicious hummus, salsa, and guacamole, we've added pimento cheese, spinach dip, and crab dip! Pair with your favorite crackers, chips, or house-made crostinis.

New Grab & Go Selections Keep an eye out for new selections in our grab & go sandwich set, including thai tofu wrap, curry chicken salad wrap, and more!

Love The Common Market Café? Let us cater your next event! Visit commonmarket.coop/catering for details.

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Plant Power!

Reprinted by permission from grocery.coop. Find recipes, plus information about your food and where it comes from at grocery.coop.

20 Reprinted by permission fromofgrocery.coop.

Find recipes, plus information about your Fall 2022food and where it comes from at grocery.coop.

1 Lorem Ipsum | The Newsletter Your Co+op

Protein is the hidden superpower in an array of plant-based foods.

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lant-based eating emphasizes meals where meat is not the main attraction, and goes well beyond salads and veggie burgers. Along with fruits and vegetables, plant-based foods put the focus on whole grains, legumes, nuts and seeds.

It may be surprising to learn that plant-based dishes can be a powerful source of protein — especially when the ingredients include beans, quinoa or tofu — in addition to fiber, antioxidants, vitamins and minerals. And who couldn’t use more vegetables in their diet?

Whether you’re trying to reduce the amount of meat in your diet, exploring the “flexitarian” style of eating, or enthusiastically vegan, give these flavorful, protein-rich recipes a try.

Jerk Tofu with Pineapple Serves: 4. Prep time: 1 hour.

1 pound extra firm tofu, pressed to remove water and cut into 1- to 2-inch cubes 1 pound fresh pineapple, cut into 1- to 2-inch cubes 1 ⁄2 cup diced red pepper Jerk Sauce 1 ⁄4 cup fresh lime juice 2 tablespoons red wine vinegar 2 tablespoons tamari 1 tablespoon brown sugar 1 tablespoon hot sauce or habañero sauce 2 tablespoon fresh chives, minced (reserve 1 tablespoon for garnish) 1 tablespoon dried thyme 1 tablespoon Dijon mustard 1 teaspoon ground allspice Pinch of salt and pepper 1. To press tofu: Wrap it in a clean, lint-free towel or place it between two plates, then add a 2 to 3 pound weight on top (a cookbook works well) and let it sit for 15 minutes or more to remove excess water.

2. In a medium-sized mixing bowl, combine the jerk sauce ingredients. Reserve 4

tablespoons of the sauce for dressing the tofu when cooked.

3. Marinate the pressed, cubed tofu in the jerk sauce for 30 to 60 minutes or overnight.

4. Preheat the oven to 350°F. 5. Place the tofu and marinade onto an oiled sheet pan and bake for 20 minutes; then gently stir or flip the tofu and bake for another 15 to 20 minutes until the tofu is firm and the sauce is absorbed.

On a separate oiled sheet pan, bake the pineapple cubes for 20 to 25 minutes until they just start to brown.

6. Toss the pineapple and tofu together.

Drizzle with the remaining 4 tablespoons of jerk sauce and garnish with chives and diced red pepper. Serve over a bed of greens, crisp lettuce or rice noodles.

Marinated tofu soaks in the fullflavored sauce and pairs wonderfully with the sweet, baked pineapple. Each serving gives you 10 grams of protein.

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Creamy Artichoke-Spinach Dip Serves 6. Prep time: 4 hours, 55 minutes; 20 minutes active.

White Bean and Vegetable Paella Serves: 6. Prep time: 45 minutes.

2 tablespoons extra virgin olive oil 1 medium onion, chopped 3 cups vegetable stock or water 1 ⁄2 teaspoon saffron, crumbled 4 cloves garlic, chopped 1 large red bell pepper, chopped 1 1⁄2 cups paella or risotto rice (or medium- or short-grain white rice) 1 tablespoon tomato paste 1 teaspoon smoked paprika 1 teaspoon salt 1 ⁄2 teaspoon cracked black pepper 2 medium tomatoes, chopped 1 medium zucchini, quartered lengthwise and sliced 1 can artichoke hearts, quartered 1 15-ounce can navy beans, drained 1 ⁄2 cup frozen peas, thawed 1. In a large skillet or paella pan over medium-high heat, heat the olive oil and saute the onion until clear and soft, about 5 minutes. While the onion cooks, measure the vegetable stock or water and crumble the saffron into the liquid to infuse.

2. To the pan, add the garlic and peppers and stir for a minute, then add the rice, tomato paste and paprika, and stir to mix well. Cook, scraping the bottom of the pan, for about 2 minutes.

Add the stock mixture, salt and pepper to the rice mixture and stir well. Reduce the heat to medium-low after it comes to a boil. Simmer for 15 minutes, stirring occasionally.

3. Add the tomatoes, zucchini, artichokes, navy beans and peas and cook for 5 more minutes.

4. Test the rice. If it is still a little crunchy, cover the pan and take off the heat to steam for 5 minutes or so. Serve hot.

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1 cup raw cashews, soaked and drained 1 ⁄2 cup water 1 tablespoon fresh lemon juice 2 tablespoons olive oil 4 cloves garlic, pressed 1 ⁄4 cup nutritional yeast 1 teaspoon salt 1 ⁄4 teaspoon turmeric 10 ounces frozen spinach, thawed, drained and squeezed dry 1 14-ounce can small artichoke hearts, drained and coarsely chopped 2 tablespoons panko (optional) Toast or crackers 1. Place cashews in a bowl of cool water in the refrigerator at least 4 hours prior to preparation.

2. Preheat the oven to 375°F. Lightly oil an 8-inch square or 1-quart round baking dish and reserve.

3. Place the drained cashews, water, lemon juice and olive oil in a blender and blend until very smooth, scraping down as necessary. When smooth, add the garlic, nutritional yeast, salt and turmeric and blend to mix well.

4. Scrape the puree into a large bowl and stir in the spinach and artichoke hearts. Spread in the baking dish and sprinkle with panko, if desired.

5. Bake for 25 to 30 minutes, until hot and slightly browned on top. The dip can be prepared and refrigerated, tightly wrapped, up to 2 days before baking. Once baked, cover and refrigerate the cooled dip for up to 4 days.

Curried Curried Chickpeas Chickpeas in in Coconut Coconut Milk Milk Serves Serves6.

6.Prep Preptime: time:30 30minutes. minutes.

Egg Egg Roll Roll Bowl Bowl with with Brown Brown Rice Rice Serves: Serves:5.

5.Prep Preptime: time:25 25minutes. minutes.

⁄⁄22 block block extra-firm extra-firm tofu, tofu, drained drained and and patted patted dry dry 11 teaspoon teaspoon vegetable vegetable oil oil 22 cups cups shredded shredded cabbage cabbage 11 large large carrot, carrot, halved halved and and thinly thinly sliced sliced 44 ounces ounces button button mushrooms, mushrooms, sliced sliced 11 large large yellow yellow onion, onion, slivered slivered 1-inch 1-inch piece piece fresh fresh ginger, ginger, minced minced 22 cloves cloves garlic, garlic, chopped chopped 11 tablespoon tablespoon tamari tamari soy soy sauce sauce 22 teaspoons teaspoons toasted toasted sesame sesame oil oil 33 cups cups cooked cooked medium-grain medium-grain brown brown rice rice 22 large large scallions, scallions, diagonally diagonally sliced sliced 11

1.1. Slice Slice the the drained drained tofu tofu into into cubes. cubes.

2.

2. In In aa large large saute saute pan, pan, over over medium-high medium-high heat, heat, drizzle drizzle the the vegetable vegetable oil. oil. Add Add the the tofu tofu and and stir, stir, and and then then add add the the cabbage, cabbage, carrots, carrots, mushrooms mushrooms and and onions. onions. Stir Stir frequently, frequently, scraping scraping the the pan pan to to keep keep the the vegetables vegetables from from sticking, sticking, for for about about 44 minutes, minutes, until until the the cabbage cabbage isis browning browning and and the the vegetables vegetables are are crisp crisp tender. tender.

3.

3. Add Add the the ginger, ginger, garlic, garlic, tamari tamari and and sesame sesame oil oil and and stir stir for for aa minute, minute, until until the the pan pan isis nearly nearly dry. dry.

Serve Serve over over brown brown rice, rice, topped topped with with scallions. scallions.

22 teaspoons teaspoons vegetable vegetable oil oil or or ghee ghee (clarified (clarified butter, butter, frequently frequently used used in in Indian Indian cooking) cooking) 11 inch inch ginger ginger root, root,peeled peeled and and sliced sliced 22 cloves cloves garlic, garlic,peeled peeled 22 teaspoons teaspoons ground ground cumin cumin 11 ⁄⁄22 teaspoon teaspoon ground ground turmeric turmeric 22 teaspoons teaspoons ground ground coriander coriander 11 ⁄4⁄4 teaspoon teaspoon cayenne cayenne 11 cup cup coconut coconut milk milk (or (or light light coconut coconut milk) milk) 11 teaspoon teaspoon brown brown sugar sugar 11 tablespoon tablespoon tomato tomato paste paste 11 ⁄⁄22 teaspoon teaspoon salt salt 22 15-ounce 15-ounce cans cans chickpeas, chickpeas,rinsed rinsed and and drained drained 11 ⁄4⁄4 cup cup cilantro, cilantro,chopped chopped 1.1. Heat Heat aa large large skillet skillet over over high high heat. heat. When When hot, hot, add add the the vegetable vegetable oil oil or or ghee, ghee, the the ginger, ginger, garlic, garlic, cumin, cumin, turmeric, turmeric, coriander coriander and and cayenne cayenne and and stir stir until until the the spices spices are are fragrant. fragrant.

2.

2. Add Add the the coconut coconut milk, milk, brown brown sugar, sugar, tomato tomato paste paste and and salt, salt, and and mash mash and and stir stir to to incorporate incorporate the the tomato tomato into into the the sauce sauce as as itit comes comes to to aa simmer. simmer. Add Add chickpeas chickpeas and and stir. stir. Reduce Reduce heat heat as as needed needed to to maintain maintain aa simmer, simmer, stirring stirring often, often, until until thick. thick.

3.

3. Sprinkle Sprinkle with with cilantro cilantro just just before before serving. serving.

With With88grams gramsof ofprotein proteinin ineach eachserving, serving, this thissimple simplechickpea chickpeadish dishis issilky silkywith with coconut coconutmilk milkand andflecked fleckedwith withspices spicesand and fresh freshcilantro. cilantro.

In Inthis thisflavorful flavorfulbowl, bowl,tofu tofuand andbrown brownrice rice combine combinewith withcrisp-tender crisp-tenderstir-fried stir-friedveggies veggies to toprovide provide11 11grams gramsof ofprotein proteinper perserving. serving.

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