Spoonful - March/April 2023

As we move into Spring, it is a time where we not only plant our favorite flora, but also reevaluate our relationship with, and commitments to, our local community, and how we can grow both. We at Common Market are starting to meet with our local farmers to finish the planning for this coming local season. This involves evaluating our relationship with our local suppliers in an effort to find new ways to support them.

These relations with our local vendors help the local farms to grow and invest in the next generation of farmers. We are striving to make our community more aware of the effects this kind of relations have on the overall economic health of Frederick.

Speaking of support; as we see a decline in local support from several big grocery chains, we have strengthened and increased ours. We partner with companies that make their products with integrity, pride, and care - we now support over 200 local suppliers - some of which we have seen grow since their inception, much like you do those special seeds you sew every spring. We love seeing local brands establish themselves and grow across the region and nationally!

We also support our local community through the Bring-a-Bag for Change program. Since the beginning of our fiscal year in July 2022, Common

Market Owners have voted to support the following local non-profits: Partners in Care, C&O Canal Trust, Tails of Hope, Heartley House, Red Wiggler Community Farm, Literacy Council of Frederick, Sleep in Heavenly Peace, Daybreak Adult Day Services, Middle Ridge Animal Rescue, Student Homelessness Initiative Partnership and Poplar Springs Animal Sanctuary. In addition, during this period, the Bring A Bag program has kept over 25,000 single use bags from the waste stream by encouraging our shoppers to pack their groceries in reusable bags! This one program shows how Ownership at the Common Market benefits not only the individual, but also the community and the environment.

As always, we're planning on partnering with local vendors and community partners to host classes and other events throughout the year – and while we are still a few months out, I thought it important to mention that we are planning to host a new local environmental and gardening event in April: Plant-A-Palooza, and well as our Loco for Local event happening this year in May – both events outside the RT. 85 store; more details on this in the coming months.

Thank you for your continued support, so that we can continue to give back to the community!

Thank you for your continued support,

Román Diaz, General Manager

Editor & Ad Sales - Susan Schulman | Design & Layout - Kayleigh Montgomery-Morris, Yumi Redifer Education & Events - Amanda Harmon | Owner Services - Mac Kio | Contact marketing@commonmarket.coop with contributions. Contact sschulman@commonmarket.coop for advertising rates.

Joe Eastwood

Armando Martinez

Alecks Moss

Toby Schermerhorn

BOARD OF DIRECTORS

As one of your most recently elected Board Members, I am proud to be addressing you with a look at "Diversity of Tactics in the Springtime: Lessons from Pollinators and Social Movements."

In the world of nature and in the realm of social justice, diversity of tactics is a key factor in resilience and success. As spring awakens and the natural world comes to life, it provides a valuable lesson for those seeking transformative change.

Just as plants employ a range of strategies to incentivize pollination and sustain our vital agricultural economies, social movements also use a diversity of tactics to accomplish their goals.

Flowers, like bell and pea-shaped varieties, use their form to attract insects with long tongues, while bowl and daisy-shaped flowers display their pollen prominently and cornflowers use bright colors. Similarly, social movements may use peaceful protests, civil disobedience, and direct action to draw attention to systemic issues and effect change.

Wind pollinators, with no petals or colors, produce many pollen grains that are carried by the wind, much like how some social movements use alternative forms of communication and organizing to reach their audience and mobilize their supporters. And just as aquatic plants utilize hydrophily by floating their pollen on the

water's surface, social movements may employ unconventional tactics, such as satire and art, to bring attention to their cause.

The celebrated civil rights protests of our grandparents and the suffragettes in Britain are examples of social movements that used a variety of tactics, including strategic violations of unjust laws, property destruction, and direct self-defense, to draw attention to systemic issues such as poverty, inadequate housing, a lack of medical care and more. These tactics were employed because these are system-wide issues that do not always have specific solutions.

Just as the resilience of the plant kingdom relies on the diversity of pollination strategies, the success of social movements depends on the diversity of tactics used to achieve their goals. The plant world offers a lesson for those seeking transformative change: a diversity of tactics is essential for resilience and success.

Your continued support of our co-operative and other local community groups can also include coming to the Common Market and dining at our Café, participating in Board meetings, initiatives, and elections. Since everyone has a different capacity to participate, sometimes it means just remembering that community resilience means that we are stronger together. Stay creative!

Gratefully,

Joe Eastwood, Board Director

Market Board of Directors

John Beutler

Directors

Megan Schneebaum President

Mary McKelvie Vice President

Juan Ducos Treasurer

Julie Richards Secretary

In Our Community

Holiday Light Recycling

Thanks to everyone who dropped off their retired holiday lights to be recycled this season! With your help, we saved 733 pounds of lights from ending up in the landfill. Our Community Partner business, TechnoRescue, collected the lights and broke them down into their individual parts for recycling.

Dry January Drink Tasting

Did you know that the Common Market boasts the area's largest selection of non-alcoholic beverages? On January 11th, we invited our community to come try some booze free cocktails, wine, and beer to help celebrate Dry January. We are so proud to be able to offer such a wide variety of alternative choices to the Frederick area.

Community Solar

Recently, we've been hosting workshops with our friends at Neighborhood Sun, a local Community Solar company (and one of our Community Partners). These workshops are designed to inform the public about this amazing and accessible service. Neighborhood Sun is on a mission to make solar power available to all. In-person and online workshops are on the event calendar on pgs. 12-14.

Italian Cooking Classes

Along with partner, Food Craft Direct, the Common Market was excited to welcome Chef Giordano from La Casina Bassa in Umbria, Italy for several cooking

classes in February. Students learned how to create authentic pasta dishes with few ingredients. The recipes were unpretentious, easily assembled, and loved by both chefs and home cooks! Look for more Food Craft Direct cooking classes on our Event Calendar.

Hood College New Student Orientation

Common Market loves being invited to attend Hood College Resource Fairs – we attended during the January New Student Orientation and were happy to meet both new and old students and faculty to introduce them to all of the resources we have that can assist in a healthy and productive semester!

Live Music at the Co-op

Our Live Music events have been going strong at the Route 85 store! Every Saturday from 12-3, live musicians have been invited to play for an audience in our Café. Check our events calendar for upcoming dates.

Black Owned Business Market

In honor of Black History Month in February, The Common Market wanted to celebrate some of the Black Owned Businesses that keep our community strong! Thank you to everyone who joined us on February 18th to support Easy N' Tasty Jollof Rice, It's Vegan Better Bakery, and Wachter Wellness. Let's continue to support our neighbors, celebrate diversity, and help each other thrive!

Save the Date

What do you like best about your job?

I love the type of work I get to do, my coworkers, my boss, and being able to help with events in the community.

What is your favorite food to make? Pasta, because there are endless possibilities on so many different variations.

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

I watch bad reality TV.

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

I guess I would be an onion because I have many complex layers that would have to be peeled back in order to get to the center.

What's the best meal you've ever eaten?

I think the best meal I've ever eaten was made by my grandma. She's from Japan and was a great cook, so her meals were always authentic and made with love.

What's your biggest splurge ingredient? Cheese. I put it on everything.

What's something that's always in your pantry/fridge? Frozen pizza - just in case of an emergency.

What's your food philosophy in 20 words or less? Try anything and everything at least once (don't knock it till you try it)!

Kayleigh Marketing & Brand Supervisor

What do you like best about your job?

I enjoy being creative every day and being surrounded by fresh, healthy food.

What is your favorite meal to make?

I love a good soup. I also really enjoy baking; are cookies a meal?

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

Watch a movie with my daughter. I think I've seen the The Lion King 50 times now.

If you could learn to do anything, what would it be? Play the piano and/or speak another language.

What's the best meal you've ever eaten?

My husband's homemade pizza!

What's your biggest splurge ingredient?

I think you can really taste the difference when you spend a little extra on high quality meat and seafood.

What's something that's always in your pantry/fridge? Fresh fruit and hummus.

What's your favorite clean-out-the-fridge meal? Fried rice! You can add almost anything to it and it always tastes great.

What's your food philosophy in 20 words or less? For me it's all about balance! I love healthy food and "junk" food equally.

Yumi Graphic Designer

Michael Accounts Payable Clerk

What brought you to the Co-op?

After shopping at the Common Market since the '90s and working in the business world for years, I decided I wanted to work in the organic and natural food business and make a difference for the community.

What do you like best about your job?

I love being able to learn new things and helping coworkers and supporting all of our local businesses.

What is your favorite food to make?

My favorite all-time meal is tacos with lots of avocados!

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

I like to spend time with my family and play some games or watch movies.

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

Apple would be my choice since they are considered among the healthiest foods. Plus an apple food personality test says that I love to display joy and am enthusiastic about life.

What's something that's always in your pantry/fridge?

My pantry always has manuka honey and olive oil. For the fridge, I love having olives, hummus, and sweet tea.

What's your food philosophy in 20 words or less?

Eating foods that focus on overall health and having a food allergy/tolerances philosophy to protect and educate.

COMMUNITY PARTNER

Tree Trekkers

Outdoor Aerial Adventure and Zipline Park

Common Market Owners:

Owners receive 10% off any activity of their choice

During our OAD for the months of June & October.

Why we stand by Tree Trekkers:

Tree Trekkers offers educational value designed for individuals and groups, accommodating diverse learners, and can be customized to fit your needs. Their park is designed to offer a recreation activity while supporting sustainably and environmental conservation. It is important to them to protect the trees and animals that live in them so future generations could enjoy them as well. Local small businesses are very important to Tree Trekkers. They hope to soon be able to offer special weekend events that allow local vendors to sell their products at the park at no cost to them.

www.treetrekkersmd.com

What's in Your Pan?

Choosing the Best Cooking Oil For Your Meal

ou’ve got all the ingredients for the perfect meal; fresh vegetables, grass-fed beef, impeccable herbs and spices. The next stop is the cooking oil section of the grocery store. With so many choices, how do you decide which oil to cook with? Here’s a quick and easy guide to some of the most popular cooking oils!

Olive Oil

Extra Virgin: Easily the most well-known and frequently used of cooking oils, extra-virgin olive oil, or EVOO, has earned its reputation as a healthy, versatile fat. But its low smoke point (the temperature at which it begins to degrade and release damaging free radicals) means it’s not always the best oil to use for cooking — at least not cooking at temperatures above 375ºF. For this reason, EVOO is often recommended for colder dishes like dips, salads, and dressings. Light: A far higher smoke point (about 470ºF) makes light olive oil a better choice for high heat cooking like sautéing, roasting and grilling. All olive oils have a strong flavor, making it less ideal for cooks who want an oil that won’t affect the flavor of their dish.

Coconut Oil

Refined coconut (made with dried coconut meat) oil has a smoke point of 450ºF. It works well for sautéing or roasting and has a neutral, light-coconut taste. Virgin coconut oil (made with fresh coconut meat that is pressed to extract the oil) on the other hand, offers more signature coconut flavor and can be used at temperatures up to 350ºF. Both are also suitable for baking with a 1:1 ratio for butter or other oils.

Avocado oil

YAvocados are chock-full of healthy monounsaturated fats, so you won’t be surprised to learn that their oil is, too. In addition to a high content of these good fats, avocado oil has the highest known smoke point of any plant oil — 520ºF for refined and up to 480ºF for unrefined. It’s perfect for frying, searing, roasting, and grilling. Though avocado oil is considered a carrier oil that lets other flavors shine, choose the refined version if you prefer a milder taste.

Canola/Vegetable Oil

While other vegetable oils come from a blend of vegetables (which, depending on labeling, may remain a mystery), canola oil is always derived from rapeseed plants. The refining process of both canola and other vegetable oils leaves them with a neutral taste and medium-high smoke point of 400ºF. This makes them useful for stir-frying, sautéing, grilling, frying, and baking.

Peanut Oil

Peanut oil makes things taste and smell like peanuts. This is great if you’re making peanut butter cookies or stir-frying Asian style. Try using it the next time you fry chicken or turkey. Plus, it’s one of the least expensive oils on the list, which makes it great for filling up a fryer. Avoid peanut oil if you don’t want your food to taste like peanuts. Like when you’re grilling a steak or baking a cake. Unrefined oil has a smoke point of about 350ºF, while refined has a smoke point of about 450ºF.

Walnut Oil

Walnut oil channels the earthy, buttery flavor of walnuts. With a smoke point of 320ºF , it’s not a good oil for high-heat cooking, but it’s a fantastic addition to salad dressing. Bonus; this oil is rich with Omega-3 fatty acids. It's available in roasted and unroasted varieties. The roasted version has a much stronger flavor, but both are delicious!

Cooking fish, browing ground beef, baking, deep frying

Almond Oil

Full of monounsaturated fatty acids, almond oil can elevate the levels of “good” cholesterol, or high-density lipoproteins (HDL). It can also lower levels of “bad” cholesterol, or low-density lipoproteins (LDL), when it replaces saturated and trans fats. Almond oil is best used for salad dressing, low-heat baking, or as finishing oil on top of a dish to add extra flavor and nutrition. However, refined almond oil can be used for roasting or sautéing because it has been processed to tolerate a much higher heat, up to 420°F.

Sesame Oil

Sesame oil has a strong, nutty flavor and a little goes a long way. It’s a darker oil with a medium-high smoking point (420°F), so it does work in sauteed dishes. But you wouldn’t want to use it as frying oil. It makes a great addition to a salad. Almost any Asian dish will taste great with a dash of sesame oil in it.

Pumpkin Seed Oil

Pumpkin seed oil has a light, fresh taste that’s totally different than the nut oils we’ve mentioned already, because it smells like pumpkins! It’s great for drizzling over roasted veggies. And it works well with fall-inspired dishes. It’s even a good addition to sweet dishes like fried ice cream or french toast. It has a low smoking point, so don’t do any high-temp cooking with this oil.

Terms to Know:

Expeller pressing is a mechanical, chemical-free extraction process. No external heat is used during expeller pressing, but the temperature of this process will vary depending on the hardness of the seed or nut. The pressure that is needed for harder seeds or nuts causes more friction and heat.

Cold pressed oil has gone through the expeller pressing process while the temperature was controlled and kept below 120 F. The cold press process will often be used on delicate oils, to maintain flavor, and to maintain nutrients.

Refined vs. unrefined: Refined oil goes through much more processing than unrefined oil. It often produces a product with a longer shelf life, lower smoke point and fewer particles. Refined oils are often better for deep-frying at high temperatures because of their higher smoke point.

Animal Fats & Butter:

Beef Tallow is fat that's cooked down from rump roasts, ribs, steaks, or any other cut. Cook with tallow in lieu of olive oil or butter. Tallow has a high smoke point, about 450ºF, so it's great for deep frying and any cooking that requires high heat.

Lard is derived from rendered pork fat and can be used for baking and deep-frying. In fact, it's preferred by some bakers over butter or shortening. The smoke point is about 375°F, so it's great for frying chicken.

Duck Fat is a byproduct of duck meat production and it has culinary uses similar to other cooking fats, such as vegetable oils and butter. With a smoke point of around 375°F, it's another option for sauteing or frying.

Schmaltz is rendered poultry fat, usually chicken. A common ingredient in Jewish and Eastern European cooking, it's used as a dairy-free alternative to butter. The 375°F smoke point makes it ideal for pan frying.

Butter is a dairy product made from the fat and protein components of churned cream. It's low smoke point of just over 300°F makes it a bad choice for highheat cooking, but a great option for lower-temp baking and sauteing.

Medium High: 375º - 449ºF

Searing meat, roasting vegetables

High: 450º - 650ºF Stir-frying, grilling over direct heat

Ghee is clarified butter, a.k.a. butter that has been simmered and strained to remove all water. Ghee has played a key role in Ayurveda for centuries, where it's prized for its anti-inflammatory, digestive, and therapeutic properties. Clarifying butter creates a higher smoke point - about 465°F, and also removes casein and lactose, making it suitable for the dairy-sensitive. Ghee can be used like any other cooking fat, but using it as a finishing oil really allows its rich, grassy flavor to come through.

MATZO BALL SOUP

Ingredients

For the Matzo Balls

2 large eggs

2 tablespoons schmaltz (rendered chicken fat)

1/2 cup matzo meal

1 teaspoon kosher salt

1/2 teaspoon baking powder

For the Soup

6 large carrots , peeled and ends trimmed, cut into thirds

3 stalks celery , ends trimmed, cut in half and tied together

1 large sweet onion , ends cut, outer skin removed, kept whole

8 cups low-sodium chicken stock (homemade or store bought)

1 teaspoon kosher salt

1/2 teaspoon black pepper

1/2 teaspoon fresh dill

12 ounces cooked egg noodles , optional

2 cups roasted chicken pieces , optional

Directions

1.) For the matzo balls, beat the eggs and chicken fat together in a small bowl.

2.) In a medium bowl, whisk together the matzo meal, salt, and baking powder. Add in the egg mixture and gently mix with a fork until just combined (do not over mix!) Cover bowl and place in the refrigerator for at least 1 hour.

3.) For fluffy matzo balls, gently shape dough with your hands into 12, 1-inch balls (they will expand quite a bit as they cook.) When shaping the balls, don't compress the dough too much or you'll lose that light, airy texture. They don't need to be perfectly round.

4.) In the meantime, place carrots, celery, onion, chicken stock, salt, and pepper in a large pot. Bring to a boil; reduce heat to simmer. Cover and cook until vegetables are tender, but not mushy, about 20 minutes. Stir in fresh dill. Taste and adjust seasoning, if necessary.

5.) While the soup is simmering, bring salted water to boil in another large pot. Drop matzo balls into the bubbling water (they will sink), lower heat, cover pot and let gently simmer for 20-25 minutes until all the balls float to the top.

6.) Discard onion and celery from the soup.

7.) Place carrots, 2 matzo balls, noodles (if using), and chicken pieces (if using) into bowls and ladle soup on top. Serve hot and enjoy!

It's beginning to look a lot like Easter at the Co-op! Look out for these adorable items in the store.

1: Easter Bath Bombs

Welcome back Spring with a relaxing soak in the bath! These handmade Bunny Bath Bombs are a perfect addition to any Easter basket or gift box! They don't just make great gifts for kids; they're perfect for adults too! These bath bombs also make great gifts for baby showers, birthdays, and other celebrations!

2: Blossom Bunny Basket

The perfect soft bucket to present the most perfectly delightful gift. Pink canvas with a sweet embroidered bunny face and floppy ears attached to the handle for easy personalization.

3: Llama Pencil Topper

Our hand Made Felt Llama Pencil toppers are super cute. They make writing fun, and can also be used as a small puppet.

4: Easter Egg Paint Set

Make your Easter egg-citing and colorful because it's time to get creative with this natural paint set.

5: Cricket Island Bud Bunny

Sweet baby Bud follows everyone about, amongst the carrot tops he’s a wee sprout! Soft white nibble fur with velour features. He clutches his favorite bright orange carrot treat, just ready to be nibbled.

6: Black Raspberry Vanilla Donut Shaped Bath Bomb

Drizzled with Cocoa Butter

Frosting, our Donut Bath Bombs will make bath time fun with their fizzing and foaming action and will leave your skin feeling moisturized and silky smooth.

CLASSES & EVENTS

Visit www.commonmarket.coop/classes-events

Learn more about cooking techniques and experiment with fresh, new ingredients.

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

Board Meetings

Virtual Board Meeting and Food for Thought Presentation

Thursday, March 23

Food for Thought | 6 - 6:30PM,

Speaker: TBA

Board Meeting | 6:30-8:30PM

Virtual Board Meeting and Food for Thought Presentation

Thursday, April 27

Food for Thought | 6 - 6:30PM, Speaker: TBA

Board Meeting | 6:30-8:30PM

Events

Women Owned Business Market

Wednesday, March 8 | 12 - 3PM @ 7th Street Store

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

Fun, interactive experiences for kids to learn about food and its source

Plant-a-Palooza

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

Exciting happenings at the co-op and around town.

Saturday, April 15 | 12 - 4PM @ Route 85 Parking Lot

Join us for a farmer’s market style event at our Rt. 85 store to have first pick at our local flowers, plants and seedlings. Meet the local farmers behind these beauties; as well as some of our Community Partners focused on sustainability. Live music, activities and free samples! Rain or shine!

Classes

Birding 101 with Mike Spurrier

Thursday, March 9 | 5 - 6PM @ 7th Street

$30, 50% off for Owners

Celebrate International Women's Day by meeting some of our local business owners! Stop by the store to try samples and support our local Women Owned businesses.

Cheese Madness!

March 16 - 31 @ Both Stores

From March 16th to March 31st, 16 delicious cheeses go head-to-head to earn your votes, but only one will be crowned the winner. Look for brackets in store and online soon. The customer with the winning bracket will go home with some of the winning cheese and other gourmet goodies!

Drop-In Clothing SWAP

Saturday, April 1 | 1:30 - 3:30PM @ 7th Street

FREE

This is a great opportunity to clean out your closet! To participate in the swap please bring at least 2 articles of clothing. If you do not wish to take any items home we are happy to take your clothing donations, all remaining items will be donated to the Frederick Rescue Mission. Come hang out, shop, swap and meet new folks!

Together we’ll explore topics such as beginner birding, external anatomy of birds, how to observe birds, and the importance of field marks. We’ll also discuss the use of optics like binoculars and scopes, field guides, and popular birding apps. Bird conservation issues – such as protecting birds and preserving habitat – will be presented and we’ll learn about local and statewide birding and advocacy organizations.

Build-Your-Own Centerpiece Workshop with Flowers By Alexes

Thursday, March 16 | 6 - 7PM

@ 7th Street

$50, 50% off for Owners

We hope you can join us as we create our own centerpiece with the help of Alexes- THE Alexes of Flowers by Alexes! In this class you will learn some professional tricks of the trade and create a beautiful flower arrangement to take home.

Did you know?

Common Market Owners receive 50% off most Community Room Classes!

Read more about Ownership at www.commonmarket.coop/about/own-it

Paint Your Pet’s Portrait with Sherry & Natalie Kendall

Saturday, March 18 | 2 - 6PM

@ 7th Street

$60

Paint Your Pet’s Portrait events are a great way to hang out with friends and unleash your creativity. If you haven’t painted before - never fear! Founding artist of Wagging Tail Studios, Sherry Kendall, and founding artist of Wet Nose Greetings, Natalie Kendall, will lead us through this creative, hands-on experience!

Ticket sales will close Friday March 10, to give artists time to create the sketched canvases. Register ASAP, space is limited!

Guided Birding Walk [OFFSITE]

with Mike Spurrier

Saturday, March 25 | 9 - 11AM

@ Lilypons Water Gardens

$50, 50% off for Owners

This exciting and educational walk will start off with a discussion about the ethics of birding or birdwatching. We’ll also briefly discuss the basics of using binoculars to see and observe birds. Then we’ll talk about importance of noticing “field marks” when identifying birds. Most of our time together will be spent walking around Lilypons seeing, identifying, and observing birds in their natural habitats.

**Mike Spurrier will be generously donating his compensation for this course to the Frederick Bird Club and the Audubon Society of Central Maryland.**

Lifestyle Changes for Type 2 Diabetes

with Jaimee Cutwright

Saturday, March 25 | 3 - 4:30PM

@ 7th Street

$30, 50% off for Owners

Type 2 Diabetes is becoming widely known as the most common lifestyle disease. If you have a family history of type 2 diabetes, are pre-diabetic, or have been diagnosed with type 2 diabetes, please join us to learn about the condition and some simple strategies to improve lifestyle habits such as nutrition, physical activity, stress management, and engagement with your healthcare provider.

Grow Your Own Gourmet Mushrooms [OFFSITE]

with Michael Judd

Sunday, April 2 | 2:00 - 3:30PM

@ Longcreek Homestead

$65

You can grow delicious and nutritious culinary and medicinal mushrooms in your own garden or home (in apartments, on rooftops and patios, too!) This workshop will cover how to inoculate stumps, logs, wood chips, and burlap sacks while improving your garden ecology. In this interactive class you will learn the types of outdoor mushrooms that we can easily grow in our area, the conditions required, and the tools you will need. The best part is the hands-on experience of inoculating a mushroom log that you get to take home!

Jaimee Cutwright

Healthcare Transformation Advocate

What got you interested in the natural healthcare world?

During my adolescence, I was always interested in health and wellness. I stayed active, ate well, never indulged in too much processed food, and often declined unnecessary medications. I was fascinated by the sciences, especially in human physiology and the pathology of disease. When I learned that I was expecting my first child, back in 2008, I began researching evidence-based information on nutrition and wellness, in an effort to have the healthiest pregnancy possible. That was when I came across an abundance of resources and studies calling attention to everyday lifestyle choices that actually create disease in our bodies. From there, I continued my formal education in the health sciences.

What is your coaching and educational leadership style?

I take a holistic approach to education, recognizing that each person is a human first and prioritizing growth over perfection.

Is there a particular group that you are passionate about helping?

I truly enjoy working with people from all demographics and all walks of life; but especially those people who have preventable health conditions and feel stuck.

What do you love most about serving your community?

The best parts about serving my community are meeting new people, getting to know who they are, sharing my knowledge with them, and witnessing the long-term improvements they're able to experience in their lives as a result. They feel better, they're happier, their quality of life is increased, and they have the resources to continue on this path for the rest of their lives. The more people I can reach, results in better health outcomes and a huge impact for the local community.

Anything else you would like people to know?

I'm currently offering lectures at The Common Market once a month. You can sign up for my community classes on the website. I hope to meet you soon!

Classes (cont.)

Building Stronger Communities Through Community Solar Workshop with Neighborhood Sun

Thursday, April 6 | 6 - 7:30PM [IN PERSON]

Saturday, April 22 | 4 - 5PM [ONLINE] FREE

In this workshop we will discuss climate change science, impacts, solutions and empower participants to take action at home and in their communities. Participants will leave with ideas, resources, and contacts to take action and to further educate others.

Composting 101 with Mike Spurrier

Thursday, April 13 | 6:30 - 7:30PM FREE

Together we will explore what is necessary to start and successfully complete the decomposition of organic material such as food waste, leaves, ashes, grass clippings, garden waste, paper products, and cardboard. We’ll learn about a few beneficial insects and how to attract them to your compost bin. We’ll also look at different models of backyard bins and discuss how to screen and use finished compost.

Transitioning to Non-Toxic Hygiene & Skincare Products with Jaimee Cutwright

Saturday, April 8 | 1 - 2:30PM @ 7th Street

$30, 50% off for Owners

Are you ready to start using healthier products in your personal care routine? In this class, you’ll learn everything you need to get started with switching to less toxic products for your hygiene, face, and body care. You’ll learn which ingredients to avoid, resources for researching ingredients and products, how to recognize “cleanwashing,” and some product recommendations to get you started.

Building with Pallet Lumber Demo with Mike Spurrier

Saturday, April 15 | 3 - 5PM

$60, 50% off for Owners

This course will explore various aspects of building with pallet lumber. In this guided demonstration we will explore three (3) different projects that can be built with pallet lumber: compost bins, mud kitchens (play kitchens for children), and bee hotels – nest boxes for pollinators!

Kombucha 101 with The Kombucha Lady

Saturday, April 29 | 2:30 - 4:30PM

@ 7th Street

$30, 50% off 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.

Dr Mimi and her staff are super to work with. In just the first month of adjustments I’m feeling improvement. Very satisfied with the whole experience.

-Dale Poole

1. Co-op Basics

Searching for budget friendly recipes that taste great? Look for the purple Co-op Basics logo from our Co-op Basics program when you shop with us; you'll find a lot of pantry staples at everyday low prices!

2. Co-op Deals

Co+op Deals are our bi-weekly sales on selected organic and natural favorites throughout the Co-op. To save even more, we have Co+op Deal Coupons on selected items, which can be stacked ON TOP of the savings you are already getting from that Co+op Deals sale price. 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. Coupons

Look for coupons at the Customer Service Desk before you start shopping so you can get the best deal possible! You'll also find these coupons throughout the store next to your favorite products.

5. 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!

6. 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!

Here are a few volunteer opportunities and events to help you celebrate Earth Month this April!

Middletown Recycling Event

MAR 11

Saturday, March 11th 8 - 11AM

Celebrate Earth Month early by collecting items that can be recycled or re-used and take them to Middletown's Spring Recycling Event! Items that will be collected in the parking lot behind the Middletown Municipal Building include used clothing and textiles, metals, paint cans ($5 each) and electronics

See details here: https://tinyurl.com/2p8b7c7a

APR 29

Bring-a-Broom

Downtown Cleanup

Saturday, April 29th 8:30AM - 11:30AM

Bring A Broom Saturday is an annual community clean-up day where residents, local businesses and area volunteer groups band together to help Downtown Frederick get ready for spring! Bring a broom, a water bottle, comfortable shoes, sunscreen, a visor and your friends and neighbors to help Downtown Frederick freshen up. Volunteers spend the morning sweeping, mulching, cleaning and planting flowers. Volunteers of all ages are welcome!

APR ALL MONTH

StreamLink Education Tree Planting

Dates all month! See below.

Get the family out of the house and into the dirt for this fun, educational experience! Participants will be provided with tools and trees to plant in an effort to fortify our stream and river beds against erosion!

Several dates to choose from: April 1st, 8th, 15th, 22nd, and 29th, and May 6th (sponsored by the Common Market), and 13th.

Canal Community Days

APR 22

Saturday, April 2nd 9AM - 12PM

Canal Community Days is the C&O Canal Trust’s annual public volunteer program. Each year, they recruit and manage hundreds of volunteers to undertake a range of preservation, beautification, maintenance, and conservation projects along the 184.5 mile length of the C&O Canal National Historical Park, working closely with the National Park Service to identify priorities that can be completed by volunteers of all ages.

Sign up here (registration starts March 1st): www.canaltrust.org/programs/volunteerprograms/canal-community-days/

Sign up here: bringabroom2023.eventbrite.com.

Common Market Events

APR 1

Drop-in Clothing Swap!

Saturday, April 1st 1:30 - 3:30PM

APR 13

Composting 101

Thursday, April 13th 6:30 - 7:30PM

Plant-a-Palooza

APR 15

Saturday, April 15th 12 - 4PM

Building with Pallet Lumber

Saturday, April 15th 3 - 5PM

Our Bulk department has a wide selection of coffee, grains, beans, tea, spices and more. You can even freshly grind your own coffee at the Co-op for ultimate freshness!

Replace sponges and paper towels with Three Bluebirds Swedish Dishcloth. It absorbs 20x its weight and air dries quickly, so it doesn’t breed bacteria or smell.

Say goodbye to all that wasted produce and unnecessary plastic wrap, and hello to Food Huggers! They’re made of 100% FDA food grade silicone, are dishwasher, freezer and microwave safe, and will last you a lifetime.

Lafe's Mineral Salt

Aluminum Free Roll On

Deodorant scented with citrus and bergamot

essential oils is made with only natural and organic ingredients, never any toxins. And because it comes in a convenient roll on formula, it's perfect for travel. Packaged in a cardboard tube!

Buying in bulk is a savvy way to save. In our bulk department, nutrition and value are high priority. We have a wide selection to choose from, whether you want to purchase only what you need or are looking to stock up.

Zero Waste Products

Reducing plastic consumption can be challenging, but the Common Market helps make it easier!

Look for these Earth friendly products for you and the planet.

Why should you buy in bulk? It reduces packaging, which is good for the environment. It allows you to purchase only the amount you need, which reduces waste. Next time, try bringing your own clean container so you are sure to buy exactly how much you need.

Bulk Household

Finally, an eco-friendly laundry detergent that's as sensitive on your skin as it is to the environment.

Hosting a dinner party, planning a wedding, or catering an event? Swap your single-use plastics for naturally disposable dinnerware from Bambu. It's the ultimate plasticfree solution for your eco-friendly event needs.

Moon Valley Organics

Bergamot Geranium

Herbal Lotion Bar is an uplifting, floral-mint scent power-packed with disinfectant and moisture. This bar is great for relaxing irritated skin, even acne!

Wellness

Experimenting with Natural Dyes Experimenting with Natural Dyes

Make Fabric Dye With Food and Plants

Learn how to make natural dyes you can use for fabric and clothes from household items like food and plants. It’s one thing to know how to dye clothes, and a whole other to know how to dye clothes using your own homemade dyes. Fruits, vegetables, flowers, and more can all be used to create natural dyes for wood, fabrics, and more. They’re a great way to get beautiful results without all the chemicals found in traditional dyes. Also it’s biodegradable and easily disposable so you also don’t have to worry about harming the planet with your dye project.

What Can You Use to Make Natural Dyes?

You have a ton of options when it comes to organic ingredients that can be used to make natural dyes for projects. What you choose depends on what color you’re trying to achieve, as well as what’s available to you. Here are some options for creating different colors of dye:

Red and pink: Fresh beets or powdered beetroot, pomegranates, red and pink rose petals, avocado pits

Orange: Carrots, turmeric, butternut seeds or husk

Yellow: Marigolds, sunflower petals, paprika, celery leaves, onion skins

Green: Spinach, mint leaves, lilacs, artichokes

Indigo: Purple cabbage, blueberries, blackberries, woad, black beans

Other materials that you’ll need include:

A bucket or large stock pot

Gloves

A kitchen stove

Cheesecloth (coffee filters or fabric scraps will work fine too)

Knife

Cutting Board

Time to give dye a try!

Chop up your desired ingredient and add it to a saucepan with enough water to fully cover it. Next, you'll need to add a mordant, which is a substance added to dye to help it bind to the material. Add two to three tablespoons of vinegar or salt as your mordant. Bring the water to a simmer over medium heat and allow to simmer for one hour. The longer you simmer the ingredient, the richer the color will be. Then switch off the heat and allow the water to come to room temperature.

Pour the food dye liquid into a large vessel—either a bucket or one of the stock pots you've been using— and dunk the fabric in it. There should be enough dye so that the fabric can swim around freely; if it's at all bunched up you'll get a tie-dye pattern (which can be cute!). Leave for at least an hour or overnight. Once you're happy with the color, rinse with cold water and dry. The color will lighten somewhat, but it'll stick!

Materials for a Whole New Colorful Look

The shade and saturation level of your dye will vary based on the plant, fruit, or flower that you choose. The process for how to make natural dyes is actually a lot simpler than you might think. And once you master it, you’ll be able to dye clothes using your own homemade products—all with no chemicals in sight.

The first step in how to make natural dyes for fabric is to figure out what organic materials you’re going to use. Most of the time, this will depend on what colors you want to make; however you could also just use what you have around the house and see what colors you can create.

Surprising Things You Can Dye

Pillow cases

Rugs

Wooden vases

Tapestries

Plant hangers

Blankets

Wooden candle holders

Kids blocks & other toys

Towels

Wool baskets

Cloth napkins

Scarves

Table runners

Hairbands

Mittens

Canvas

Experiment with NAT URE

DIY Naturally Dyed

Anyone can achieve these colors and results from home. Grab simple ingredients from the Co-op and try it yourself!

Outdoor Products We Dig!

We love gardening season! The air is getting warm, the sun is staying out longer, and the soil is begging to be turned. Before you head outside for the season, be sure to stock up on all the products that will keep you safe while you're outdoors: sunscreens, bug repellents, poison ivy relief, and more! Here's what our Wellness Department recommends:

Skincare for Dry, Cracked Hands

insect repellents

Weleda Skin Food Lotion & Body Butter

Badger Balm For Hardworking Hands

Balm of Gilead Manuka Honey Cream

Indian Meadow Herbals Bite Balm

Quantum Buzz Away Wipes & Spray

Badger Anti-Bug Balm

sun protection for your face

sun protection for your body

Alba Botanicals

Facial Sheer Shield SPF 45

Mad Hippie Sheer Tint Sun Serum (2 shades available)

poison ivy/oak treatments

Four Elements

Jewelweed

Chickweed Soap

Herbs Etc. Ivy Itch Releaf Spray

Alba Botanicals Sensitive Sheer Shield SPF 45

Mad Hippie Ultra Sheer Body SPF 40

sun recovery

Lily of the Desert Aloe Very Gelly Hyalogic After Sun Spray

Hit the Trails

Nut Butter and Flax Powerballs

Servings: 15. Prep time: 20 minutes.

1 1 ⁄ 2 cups almond butter

1 banana, peeled and mashed

2 tablespoons ground flaxseed

2 tablespoons whey protein powder

2 tablespoons cocoa powder

1 tablespoon honey

1 ⁄ 3 cup almonds, finely chopped

1. In a mixing bowl, stir together the almond butter, banana, flax, protein powder, cocoa powder and honey. Blend until smooth.

2. Line a plate or pan with parchment paper. Roll the mixture into 1- to 2-inch balls and place on parchment paper. Next, roll each ball in the chopped almonds and return to parchment paper. Place in the refrigerator or freezer until firm.

No-Bake Apricot Cashew Energy Bars

Servings: Makes 14 bars. Prep time: 1 hour, 15 minutes; 15 minutes active.

1 1 ⁄ 2 cups chopped dried apricots

1 ⁄ 2 cup cashews

1 ⁄ 2 cup almonds

1 ⁄ 2 cup cashew butter

1 ⁄ 2 cup peanut butter

1 cup flaked coconut

1 ⁄ 3 cup shelled hemp seeds

1 ⁄ 3 cup chia seeds

3 tablespoons cacao powder

1 tablespoon maca powder

1. Place the apricots, cashews, almonds and cashew butter in a food processor and mix until the apricots are finely chopped and the ingredients have come together. The mixture will still be coarse.

2. Transfer to a mixing bowl and add the remaining ingredients. Stir until the mixture takes on the consistency of a very thick dough. Line a loaf pan with parchment paper and press mixture firmly into the bottom of the pan. Chill in the refrigerator for at least one hour, then check to make sure it has set. When set, turn the mixture out onto a cutting board and slice into 14 pieces. Keeps refrigerated up to 5 days.

These portable, protein-packed snacks will give you the energy you need for your outdoor adventures.

Chocolate Matcha Energy Balls

Servings: Makes 16. Prep time: 15 minutes.

1 ⁄ 2 cup raw cashews

1 ⁄4 cup raw walnuts

1 cup pitted dates

1 tablespoon maple syrup or honey

2 tablespoons unsweetened cocoa

1 tablespoon plus 1 teaspoon matcha, divided Pinch of salt

1. Place cashews and walnuts in the food processor and grind the nuts to a fine mince, then scrape them to the center of the container. Add the dates, maple syrup or honey, cocoa, 1 tablespoon matcha and salt. Process until the dates form a thick paste and the mixture holds together if you squeeze a bit of it.

2. Scoop out a tablespoon of the mixture, form into a ball and place into a medium bowl; repeat until all of the mixture has been used. Use a wire mesh strainer to sift the remaining matcha over the balls. Roll the balls around to coat. Store, tightly wrapped, in the refrigerator for up to a month.

Chewy Cocoa Granola Bars

Servings: Makes 12. Prep time: 20 minutes active; 50 minutes total.

2 cups rolled oats, thick

½ cup raisins, dried cherries or other dried fruit

½ cup coarsely chopped almonds, walnuts or peanuts

¼ cup cocoa

¼ teaspoon salt

¾ cup applesauce

½ cup honey or agave syrup

1 teaspoon vanilla

1. Preheat the oven to 350°F. Cut a piece of parchment paper 8 inches wide, and place it in an 8" x 8" baking pan, with the edges hanging over to make handles for easy removal of the finished bars.

2. On a sheet pan, spread the oats and toast them in the oven for about 10 minutes, until fragrant and lightly golden in spots. Let cool on a rack.

3. Place the cooled oats in a large bowl and add the dried fruit, nuts, cocoa and salt and stir to mix well.

4. In a medium bowl, combine the applesauce, honey and vanilla. Stir until smooth, then pour over the oat mixture. Stir until well mixed, then spread in the prepared pan. Using a spatula, press the mixture firmly and evenly in the pan.

5. Bake for 30 minutes, until the bars feel firm when pressed. Cool on a rack for 10 minutes, then use the parchment to lift the bars out and let cool completely. Cut 3-by-4 to make 12 bars. Store, tightly wrapped, for up to 4 days at room temperature or a week in the refrigerator.

927 W 7th Street

Frederick, MD 21701

(301) 663-3416

Address Service Requested

Shopper Reviews

Best produce. Great variety of organic foods and locally sourced dairy, meat, and produce. Very helpful staff. Great deli and cafe.

- Dan C.

Great place to meet a friend for lunch. Nice menu selection and excellent, friendly staff!

-

Tina M.