Spoonful - May/June 2023

It's hard to believe Summer 2023 is almost here. Late spring / early summer is my favorite time of the year and I hope you all will enjoy as much as I do. To help, I’d like to highlight a few great things for all of us to look forward to:

• Mother’s Day and Father’s Day are coming up so be on the lookout for special offerings during these days. Stop by our Wellness Department where you will find some gift ideas for Mom and Dad. Also, check out our meat and produce departments for the best selection of grass-fed, local beef and local veggies to help out with your first BBQs of the summer. Whatever you choose, we hope you let us be a part of your special celebrations this year!

• We recently introduced the Everyday Essentials brand – a product line with great quality at an even better price. This line, along with our Field Day brand will give the community more purchasing power - please come and check them out.

• Our café opened the Hot Bar, introduced some amazing new items made in house, and extended hours. We will also be extending offerings in our Bakery soon.

• Our Loco for Local event at Route 85 is planned for May 20th. We will have live music and many of our local suppliers sampling their products, come and join us!

• Local season starts end of May and this year we are putting more focus than ever before in supporting local. Since Spring of 2020, we have grown our local offerings by over 80%, from 120 local vendors to over 200 with over 650 SKUs in 2023.

• With our group of employees dedicated to improving sustainability, Our Green Team is also continuously monitoring our recycling program, which includes increasing our composting at both locations and adding eyeglasses to our recycling efforts. In closing, we are so grateful for your continued support and for making us THE local grocery store in Frederick.

Thank you for your continued support,

Editor & Ad Sales - Susan Schulman

Design & Layout - Kayleigh Montgomery-Morris, Jenni Jones

Education & Events - Amanda Harmon

Owner Services - Mac Kio

Contact marketing@commonmarket.coop with contributions. Contact sschulman@commonmarket.coop for advertising rates.

Román Diaz, General Manager

Hello Spoonful Readers!

BOARD OF DIRECTORS

What do you love about your Co+op? Is it our fresh and local produce or high-quality natural foods and health products? Maybe you love our commitment to diversity, equity, and inclusion, or our cooperative values like democratic control, autonomy and independence, and commitment to community. Whatever it is that keeps you coming back to our Co+op, we are so appreciative of your patronage and your ownership. Consumer Cooperatives like the Common Market would not exist without individuals who are committed to the cause - individuals like you.

If you are like me, you might be curious about how a place like our Co+op (YOUR Co+op) can even exist. When I first learned about cooperatives a few years ago, something ignited within me. I felt inspired and in awe of the ways that the possibilities seemed to be endless. There are myriad ways to engage with community, to build relationships with each other and the land, and to cultivate a democratic and cooperative system to ensure the people around us have access to high-quality foods, while practicing sustainability and prioritizing local farmers and artisans.

To me, cooperatives suggest that another world is possible. We get to co-create our future utopia together - and we get to do that now. Part of what led me to run for the Board of Directors was my interest in working with an organization that prioritized its people and honored the land. The Common Market would not be possible without individuals stepping into leadership roles.

So if you, like me, are passionate about change making, relationship building, and cultivating sustainable futures by honoring the Earth and its inhabitants, consider running for the Board of Directors. It is hard and fulfilling work. Being a Board member, for me, has meant working hard

in cooperation with others. It has been late nights and early mornings on meetings, actively doing the work to ensure our Co+op continues to prosper and provide accessible and healthy food to our community. It has been ensuring all employees feel heard and supported - from our amazing general manager to our incredible cashiers to the folks who work tirelessly in the cafe to ensure our favorite foods are prepared. Being a Board member has meant listening, taking notes, and listening some more. Not just to our employees, and not just our broader community, but to you specially - our Owners.

I am grateful to be able to serve as our Co+op’s Vice President alongside some truly incredible people. Megan, our President, is a remarkable leader, with a heart of gold. Juan, our Treasurer, is skilled in technology and problem solving. Julie, our Secretary, has been an owner since the early 2000’s and has a keen eye for detail. Armando is a current employee and leader at the Common Market and brings thoughtfulness and creativity to the Board. Joe is also a current employee and leader at our Co+op and brings gratitude and rigor to the Board processes. Alecks is skilled in direct communication and, as a former employee of the Common Market, shares unique perspectives and offers invaluable insight. Toby is a yoga teacher with a commitment to kindness and plant-based alternatives. John has been involved in your Co+op since 2002 and has taken on many leadership roles.

If you are curious about becoming more involved with the Common Market and are passionate about Co+ops, please consider coming to one of our meetings, getting to know us, and exploring ways to get involved with your community. We are so grateful for your commitment to our cooperative values and can’t wait to see you at our next meeting or in the produce aisle.

Merrick McKelvie, Board Vice President

Market Board of Directors

In Our Community

Women Owned Business Market

On March 8th, in celebration of International Women's Day, The Common Market welcomed 8 local business owners to our first ever Women Owned Business Market! We were so grateful for the opportunity to highlight these businesses that help our community thrive.

Clothing Swap

Our first ever drop-in clothing swap was a big success! Both store locations welcomed folks to bring in their unwanted clothing - and take some home! Leftover donations were taken to the Frederick Rescue Mission, so we are confident that they're going to good use. Clothing swaps are a great, eco-friendly way to clean out your closet and freshen up your wardrobe! Keep an eye out for more in the future.

Bring-a-Bag Donations

Thanks to everyone who brings reusable bags to the checkout, our Bring-a-Bag for Change program is going strong! Every time you bring your reusable bag, we donate 5¢ to a local non-profit. These nickels add up to big donations every quarter; including $639 to Potomac Conservancy, just in time for Earth Day!

Plant-a-Palooza!

Even the rainy weather couldn’t put a damper on Common Market’s Plant A Palooza event, held Saturday April 15 at the Rt. 85 store. At this Earth-Month event, shoppers enjoyed chatting with local farmers and growers about micro greens, flowers, veggie and herb seedlings; learning about Pitt Moss and why it should always be substituted for peat moss, eating free South Mountain Creamery ice cream, connecting with eco-minded community partners and learning how to build with pallet wood. By the end of the event, the sun had come out, the live band continued to play, and everyone left with a smile!

Look For Us...

Stop by and say hello!

Queer Art Social!

Thursday, May 18 & June 15 | 5 - 7PM

@ 7th Street Store

Loco for Local

Saturday, May 20 | 12 - 3PM

@ Route 85

Frederick Pride

Saturday, June 24 | 11AM - 6PM

@ Carroll Creek Linear Park

Call for Candidates

We Want You to Be a Director!

Spoonful editors recently talked to The Common Market Board of Directors about making a cooperative difference and igniting Owner’s passion for a thriving local economy as they gear up for an election in the fall…here’s the takeaway:

Who is on the Board of Directors, and can other Owners run?

The Board consists of nine members with staggered three-year terms. The Board helps direct the future success and growth of the Co-op. Any current Owner in good standing who loves the Co-op business model and can work cooperatively and collaboratively is invited to run for a Board seat.

What does a Board Member's job look like?

Board Members attend each monthly Board Meeting

– usually 3 hours on the 4th Thursday of the month. In addition, there may be other ad hoc meetings during the month, as well as the opportunity to volunteer at store events such as Loco for Local, participate in committees such as the Diversity, Equity & Inclusion Committee, and join round tables like Lunch with Leadership. Some Board Members even travel to meetings or attend trainings with the CCMA –Consumer Cooperative Management Association.

What will we be voting on in the 2023 election?

In addition to filling 3 Board seats, Owners will be voting on By Law revisions during this election cycle. Information sessions will be held during the summer so Owners can preview proposed updates.

When and how will the election take place?

The election will take place in September 2023 and voting will be online. Candidate information packets will be available soon, with candidate information sessions to follow throughout the summer.

I’m not ready to join the Board, what are other ways to support the Co-op?

• Participate! Vote in the election, attend a Board meeting, keep the cooperative business model strong!

• Shop regularly! That one extra shop or additional item in your cart makes a big difference in our ability to bring unique products and healthy food to our community!

• Attend an event or class! Join like-minded individuals who love to be educated about sustainability, health & wellness, and diversity, equity, & inclusion.

• Introduce your friends! We are stronger together! Keep an eye on our Board of Directors page for updates!

Meet your Board of Directors

Megan Schneebaum (she/her) President

John Beutler (he/him) Director

Joe Eastwood (he/they) Director

Armando Martinez (he/they) Director

Alecks Moss (she/her) Director

Toby Schermerhorn (she/her) Director

Mary McKelvie (they/them) Vice President

Julie Richards (she/her) Secretary

Juan Ducos (he/him) Treasurer

What do you like best about your job? I love the community this job has introduced me to, especially my coworkers!

What is your favorite food to make? I love a good, classic mac & cheese.

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?

If I were a fruit I'd be a raspberry. Sometimes sweet, sometimes sour, but overall pretty good!

What's your biggest splurge ingredient? Green onions. I love putting them on everything I possibly can. Anything from eggs, pasta and rice to soup and sauce.

What is your favorite clean-out-the-fridge meal? An everything omelette! I love just chopping up what's left in the fridge and throwing it in a pan with some eggs! It makes for some unique flavor combinations.

What do you like best about your job? The people I work with and the customers. Everyone is so kind and helpful!

What is your favorite meal to make? I honestly don't enjoy cooking. I guess my favorite would be throwing things in a crock pot. Thankfully, my partner loves cooking. My favorite is his bolognese with papardelle.

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

Anything that involves music. Music is my therapy.

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

Where do you see yourself in 10 years? Healthy, happy, and stable.

What's the best meal you've ever eaten? Crab Dip at Firestone's! Sooooo good!

What's your biggest splurge ingredient? Seafood, especially crab.

What's something that's always in your pantry/fridge? Cheese. Nothing fancy, but I definitely eat a lot of it.

What's your food philosophy in 20 words or less? I think food is a huge part of the energy you put out. Energy is everything!

Kalee Café Service Associate

Amanda Café Service Associate

Unique Café Server

What brought you to the Co-op? It seemed like a great job.

What do you like best about your job? It's easy to do.

What is your favorite food to make? Mac & Cheese

When you have 30 minutes of free time, what do you do? Watch T.V.

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

An apple because it's the best fruit.

If you could learn to do anything, what would it be? Learn how to play the piano.

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

Shrimp pasta primavera.

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

BBQ sauce.

What is your favorite clean-out-the-fridge meal? Chicken Alfredo.

Fill out an advertising request form here or visit www.commonmarket.coop/ connect/advertising-request-form. Contact Susan Schulman at 301-663-416 ext. 105 or email sschulman@commonmarket.coop/ ADVERTISE WITH US! May June 2023 7

Be a Grilling Hero!

Want to be the star of your next cookout? Here's what our meat, produce, and frozen food experts recommend:

Did you know that The Common Market makes ground beef in house? That's right! Our Meat Department grinds it fresh daily. Look for preportioned burger patties to make grilling a breeze!

Our Meat Manager Tim says locally made sausages are always a hit! Try Lancaster Farm Fresh (made in Lancaster, PA), Farmstead Butcher (made in Gettysburg, PA), and Common Market's made-in-house recipes!

...Speaking of veggies, have you tried grilled eggplant? It's one of our faves. Also try zucchini, squash, corn, onions, and asparagus. The grill makes vegetables sooo flavorful!

Fish is amazing on the grill. Try meatier varieties like salmon, swordfish, and tuna and pair with veggies!

Our produce manager Cody says grilled stone fruit like peaches and plums are a tasty treat! Also try melons and pineapple.

Beyond Meat plant-based sausages and burgers are a staple at BBQsand for good reason! They taste great and grill up perfectly. Jeremy, our Grocery Manager, recommends serving up with a side of grilled eggplant!

Don't forget the sidekicks!

It's not a cookout without these crucial characters, according to our Grocery Manager, Adam:

Pretzilla Soft Pretzel Buns!

Perfect for the ultimate cheeseburger and all your BBQ favorites. Also available in hot dog/sausage buns!

grillo's pickles!

A 100-year-old recipe made with simple, garden fresh ingredients. These pickles are super crunchy and fresh tasting!

Black eyed susan hot sauces!

Locally made hot sauce in a variety of flavors and spice levels. Red Flag sauce is made with Trinidad Scorpion peppers, raspberries, and cranberries!

woodstock organic condiments!

Classic condiments made with clean, organic ingredients and no artificial colors or preservatives.

...ALL THE DRINKS!

Lemonade, sparkling water, alcohol-free beer, zero-proof spirits! The Co-op has all the beverages to satisfy everyone's thirst. (Pictured: Western Maryland Lemonade, Liquid Death Sparkling Water, Flying Dog Deep Fake Non-Alcoholic IPA, & Ritual Zero-Proof Tequila Alternative.)

CLASSES & EVENTS

Visit www.commonmarket.coop/classes-events for

COOKING

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

BACKYARD AGRICULTURE ENVIRONMENT

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

HEALTH & WELLNESS KIDS

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

Events

Queer Art Social!

Thursday, May 18 & June 15 | 5 - 7PM

@ 7th Street Store

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

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

EVENT

Exciting happenings at the co-op and around town.

Build-Your-Own Centerpiece Workshop with Flowers By Alexes

Friday, May 12 | 6 - 7PM

@ 7th Street

$60 or $30 for Owners

Calling all Queer creatives!!!! Come paint, draw, create, make and mingle every third Thursday of the month in our Community Room! Bring something you are working on and or start a new project! We will have a co-creative canvas going throughout the evening for those that wish to participate. This is a FREE drop-in social gathering! Music, sparkly drinks, tea and limited art supplies will be provided.

Loco for Local

Saturday, May 20 | 12 - 3PM

@ Route 85

Come celebrate local goodness with us at our Route 85 Store!

Enjoy local vendors, live music, free samples, great deals, and much, much – MUCH- more! We look forward to seeing you there!

Virtual Board Meeting

Thursday, May 25 | 6 - 9PM

Virtual Board Meeting

Thursday, June 15 | 6 - 9PM

Classes

Birding 101

with Mike Spurrier

Wednesday, May 10 | 11AM - 12PM

@ 7th Street

$30 or $15 for Owners

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.

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.

Edible Landscaping & Straw Bale Home Tour [OFFSITE]

with Michael Judd

Saturday, May 13 | 2:30 - 4PM

@ The Judd Homestead

$65

Join us for a fruitful tour of edible and ecological landscapes while learning how to successfully create abundant landscapes with little to no maintenance. Food forests, mushrooms, swale gardens, living willow structures, hügelkultur beds, herb spirals, kiwi arbors, pawpaw groves, and a circular strawbale home. Tastings included. Lead by author and edible landscape designer Michael Judd at Long Creek Homestead.

Spring Wellness & Fire Cider Workshop with Amy Boldt

Tuesday, May 23 | 6:30 - 8PM @ Route 85 $50 or $25 for Owners

Transition into Spring with renewed energy! In this workshop taught by clinical herbalist Amy Boldt, MS, we will be exploring how our bodies align with the season of spring. We will be discussing wellness practices, including diet and herbs for this time of year, as well as the importance of the Spring Cleanse. You will also have the opportunity to make your own fire cider to bring home with you! Fire cider is a traditional tonic made with apple cider vinegar, which is infused with vegetables and herbs to support the immune system. Everything will be supplied for you: all you need to bring is a mason jar and your notebook.

Wishing Wells & Blue Bin Dreams: The Big Issue of "Wishcycling" with Paul Varga of Frederick County Recycling

Thursday, June 1 | 5 - 6PM

@ 7th Street FREE | RSVP

In this class, we will explore the common misconception of wishcycling, the economics that drives recycling choices, and how to avoid traps, greenwashing marketing, and our own misconceptions to recycle with more purpose. Attendees will gain the understanding of how Frederick County operates within the economics of recycling in addition to learning about how to make better choices for their recycling!

Beginner's Tai Chi 6-Week Workshop [OFFSITE] with Cain Yentzer

Starts Monday, June 5 | 6:30 - 7:30PM

@ 7th Street

$120 or $60 for Owners

This 6 session course offers students the opportunity to begin to uncover the mystery of the art called “Tai-Chi.” Classes will take place on 6 consecutive Mondays from 6/5- 7/10. Everyone is welcome!

Through learning the 4 basic movements that comprise “Grasp the Sparrow’s Tail”, students will begin to explore the principles of this ancient art. Through practice of posture, movement, concentration and relaxation, students will begin to learn how to harmonize the body into a unit to develop and unlock internal energy called “Jin”, or intrinsic energy. students can expect high levels of detail, correct guidance and answers to their questions.

Beating the Bloat: The Basics with Cara Dodson

Wednesday, June 7 | 6:30 - 7:30PM

@ 7th Street

$40 or $20 for Owners

If you’ve ever struggled with bloat or digestive issues, then this class is for you! Having a thriving metabolism is KEY for having healthy and happy digestive functioning. In this Beating Bloat: the basics course, you’ll learn how to empower yourself with several root-cause strategies to support your digestive system & metabolism and their proper functioning. From learning about general digestion and the metabolism to understanding how your body works biologically, you’ll be able to incorporate easy, sustainable healthy habits to better your gut health, reduce the unwanted bloat, and overall health at a cellular level. You will also get to sample a delicious gut healthy appetizer and digestive elixir!

Arborist Associates LLC

Tree Care & Tree Preservation

Common Market Owners:

Owners receive 10% discounts for tree and shrub health care services for winter signup or repeat clients.

Why we stand by Arborist Associates LLC:

Arborist Associates provides organic and sustainable tree care solutions for residential and commercial clients in Frederick County. Their goal is to preserve the history of mature trees and care for younger trees so that they will see many generations. As Frederick’s population becomes more dense, they want to provide services that consider the environment by avoiding harmful pesticides and over fertilizing. www.arboristassociatesllc.com

Don't miss out! Be sure to check our online calendar for the most up-to-date class list.

What's New at the Market?

1. et Oliva Turk Lavas Crackers

The flavors of the Mediterranean in your own kitchen. These delicous airy crackers are the perfect compliment to your next party, cocktail hour, and midnight snack.

2. 2FIT BRANDS Protein Bars

Each vegan, keto, & gluten-free bar comes with high protein (13g), low sugar (2g), net carbs (6g), and sweetened with Stevia.

3. Califia Farms Family Size Plant Based Milks

Smooth and creamy, these plant based milks are packed with calcium. Use them in recipes from soups and sauces to cakes and smoothies. In a large, convenient size so you never run out.

4. OMSOM Spicy Bulgogi Sauce

A mouthwatering balance of sweet & smoky, this sauce is a Korean BBQ fave. Traditionally served with lettuce wraps or white rice and kimchi.

5. The Good Crisp Company Spicy Jalapeno Potato Crisps

Bring a little spice to your next snack session. Flavored with authentic jalapeno, every bite of Spicy Jalapeno Potato Crisps packs the perfect amount of heat, without the grease and guilt.

6. Woodstock Foods Organic Frozen Raviolis

Simply made with organic ingredients, complete these pillowy-soft pasta squares by tossing them in lemon and basil or hearty vegetable pasta sauce.

7. Thistle Farms Candles

Hand poured candles by women survivors of trafficking and exploitation; these soy blend candles have a cotton flat-wick for a clean burn.

8. Youtheory Collagen Advanced

Youtheory Collagen can help you achieve inner health and outer beauty. Providing 6,000 mg of easily digested and highly absorbable collagen peptides per serving, this formula supplies the essential building blocks to support healthy aging and a more youthful appearance.

9. Common Market Ultra Omega-3 Softgels

Maximum potency ultra omega-3, EPA + DHA softgels for brain, vision, & cardiovascular support.

10. Kid Made Modern Craft Kits

Choose from two kits. The STEAM Fuzzy Stick Sculpture Set was designed to spark creativity in mini-creatives while encouraging the development of their fine-motor skills.

From shimmering sticker sheets and celestial beads to over-sized sequins, The Cosmic Craft Kit includes all your little cosmonaut needs to craft up anything in the galaxy they can dream up.

A quick look at the exciting new items gracing our shelves!

Drink Up!

Let's be honest; staying properly hydrated is tough! We've all got busy lives, and our fun-filled summers make it even more difficult to remember to fill up that water bottle. There's no getting around the fact that hydration is important to keep the body functioning correctly. How much water do you need to drink daily? Here’s one rule of thumb: women should drink approximately 2.7 liters of water each day while men should average 3.7 liters of total water. You can also divide your body weight in pounds by two and drink that number of ounces each day. Start by drinking a cup of water each morning when you wake up or a glass before bed. Have another glass with every meal. Drink one or two cups after working out. To ward off dehydration, drink fluids gradually throughout the day. Here are a few tips to help keep you hydrated in the summer months:

1. Know the signs on dehydration

Signs of dehydration include dry, enflamed, itchy, or irritated skin, headache, dizzy feeling and fatigue, muscle cramps, rapid breathing, fainting, not urinating or having very dark yellow urine. If you’re experiencing any of these symptoms, the simple solution is to get out of the heat and drink plenty of liquids.

2. Avoid drinks that dehydrate you

Some drinks actually dehydrate you! These include coffee, sugary sodas, alcoholic beverages, lemonade, sweet tea, energy drinks, and smoothies. They are loaded with sugar, sodium, and other ingredients that remove water from your tissues.

3. Eat foods with high water content

All whole fruits and vegetables contain some water, but snack on these for maximum benefit: cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit. They all contain 90 percent water or higher.

4. Replenish when you sweat

Proper hydration means getting enough water before, during, and after exercise. The American Council on Exercise recommends these guidelines before, during, and after a workout:

• Drink 17-20 oz. two to three hours before you exercise.

• Drink 8 oz. 20-30 minutes before you exercise.

• Drink 7-10 oz. every 10-20 minutes during exercise.

• Drink 8 oz. no more than 30 minutes after exercise.

5. Infuse with flavor

Bored with plain water? Try adding limes, lemons, mint, oranges, berries, cucumbers, and other fruits to improve the taste without artificial sweeteners or preservatives.

How To Stay Hydrated In the Summer Heat

Need a boost? Look for these hydration helpers in our Wellness Department!

ULTIMA

Electrolyte Hydration Powder

Naturally sweetened electrolyte drink powder with organic stevia leaf, infused with real fruit flavor extracts that will truly quench your thirst.

LIQUID I.V. Hydration Multiplier

Naturally sweetened electrolyte drink powder with organic stevia leaf, infused with real fruit flavor extracts that will truly quench your thirst.

TRACE MINERALS

Electrolyte Gummies

An easy, delicious way to provide your body with more electrolytes. Replenish electrolytes to maintain energy, avoid slugishness, and prevent dehydration.

KEEP PRODUCE FRESHER, LONGER!

A Guide To Preserving The Harvest

Just as people breathe, produce respires. It takes in oxygen and produces carbon dioxide. This process, called oxidation, is responsible for the breakdown (spoilage) of fruits and vegetables after harvest. You can’t stop this natural process, but you can learn how to slow it down and lengthen the life of your produce with some simple tips for storing produce.

Keep it cold

The warmer the temperature, the faster the rate of respiration. In most cases, keeping produce at a temperature just above freezing is best to slow that process.

Keep it low

Avoid stacking. Air circulation and the absence of pressure prolong produce life.

Keep it dirty

Wash your produce just before you use it, not before you store it. Water can cause damage. Some types of produce are often misted with water while on display in the store, but this is a tradeoff. Vegetables like it humid, and forced-air refrigeration dries them out quickly, making spraying necessary. When you get your produce home, pat wet items dry with a towel. If there’s dirt, leave it until you’re ready to prepare or eat the produce.

Keep it whole

Broken stems, pierced skin and exposed surfaces allow microorganisms access. Keep produce close to its original state until you’re ready to prepare or eat it.

Keep it breathing

You want to slow respiration, not stop it. Whether refrigerating or ripening at room temperature, avoid sealing produce in airtight containers or bags. The produce may suffocate and accelerate spoilage.

Eat it quickly

Don’t keep it long. Fruits and vegetables lose flavor at low temperatures. Refrigeration dehydrates and

saps sugar from produce. So plan ahead to buy what you need, and prioritize to use what you buy.

Keep certain fruits and vegetables separate

Many fruits emit ethylene, an odorless, colorless gas as they ripen. This gas will speed the ripening of nearby ethylene-sensitive vegetables, leading to premature spoilage. It is best to avoid storing fruits and vegetables near one another. Separate them from each other in your refrigerator and on your countertop.

Ethylene is not all bad, however. You can use it to control the speed at which your fruit ripens. Ethylene-producing fruits can be stored near other fruits to ripen them faster, or kept apart from them to reduce ripening speed. Examples include placing a ripe banana in a paper bag with unripe peaches, or storing an apple in a bag with a green avocado.

Article by grocery.coop

Fresh Summer Salads

Grilled Panzanella

Serves 4 to 6. Prep time: 30 minutes.

2 slices of rustic bread, cut ¾-inch thick

1 medium zucchini, quartered lengthwise

1 large, firm avocado, pitted and quartered

1⁄2 medium red onion, cut into ¾-inch rounds

3 tablespoons extra virgin olive oil, plus more for brushing

3 tablespoons balsamic vinegar

1 teaspoon salt

1⁄2 teaspoon freshly ground black pepper

1 clove garlic, crushed

4 large tomatoes, chunked

4 ounces fresh mozzarella, diced

1 cup fresh basil, shredded

1. Preheat the grill to medium high. Put two tablespoons of olive oil in a small bowl or cup and dip a wadded paper towel into the oil. When

ready to grill, use tongs to swab the grate with the oiled towel.

2. Use your pastry brush to brush the bread, zucchini, avocado and onion with oil, then place each piece on the hot grill. Grill the bread for about one minute per side, until browned and toasted. Grill the zucchini, onion and avocado until tender, about four to five minutes. Transfer the food back to the cutting board and let cool, then cut into bite-sized pieces.

3. Transfer the grilled ingredients to a large bowl. In another bowl, whisk the remaining oil, balsamic vinegar, salt, pepper and garlic, and pour over the ingredients in the large bowl.

4. Add the tomatoes, mozzarella and basil to the bowl, and toss to mix. Serve immediately.

Black-eyed Pea Salad

Serves 6. Prep time: 20 minutes.

2 15-ounce cans black-eyed peas, drained and rinsed

1 large carrot, shredded

1 medium cucumber, peeled, seeded and chopped

2 large scallions, chopped

1 large jalapeño, minced

1 cup cherry tomatoes, halved

1⁄2 cup fresh parsley, chopped

Dressing

3 tablespoons sesame seeds

2 tablespoons red wine vinegar

2 tablespoons honey

1⁄4 cup extra virgin olive oil

1⁄2 teaspoon salt

1. Combine the black-eyed peas, carrot, cucumber, scallions, jalapeño, tomatoes and parsley in a large bowl.

2. In a small saute pan, place the sesame seeds and swirl over high heat. When the seeds are lightly toasted, transfer to a small bowl. Add the vinegar, honey, olive oil and salt and whisk to combine.

3. Drizzle the dressing over the pea mixture and toss to mix. Serve or refrigerate, tightly covered, for up to three days.

Thai Cucumber Salad with Peanuts

Serves 6. Prep time: 1 hour 15 minutes; 15 minutes active.

2 pounds (about 3 large) cucumbers, split lengthwise, seeded, and sliced into 1/4-inch crescents

3 scallions, sliced

1⁄4 cup cilantro, finely chopped

2 tablespoons fresh parsley, finely chopped

1 small jalapeño pepper, seeded and finely chopped

1⁄2 cup roasted peanuts, coarsely chopped

1 tablespoon sesame seeds

Dressing

1⁄3 cup rice wine vinegar

1⁄4 cup canola oil

2 teaspoons sugar

1 teaspoon garlic, minced

1 teaspoon curry powder

1. In a small bowl, whisk together all dressing ingredients. Set aside.

2. In a large glass or stainless steel bowl, combine all vegetables. Add dressing and toss. Let sit at least 1 hour, mixing occasionally.

3. Add peanuts just before serving and stir to combine. Garnish salad with sesame seeds.

Italian Marinated Chopped Salad

Serves 6. Prep time: 50 minutes; 20 minutes active.

2 tablespoons red or white wine vinegar

2 cloves garlic, pressed

1 teaspoon dried oregano

1 teaspoon Dijon mustard

1⁄4 teaspoon salt

1⁄4 cup extra virgin olive oil

1 12-ounce jar marinated artichokes, drained

1 15-ounce can chickpeas, drained

1 15-ounce can kidney beans, drained

1 cup pitted Kalamata olives

2 large oranges, peeled, segmented and cut in pieces

4 ounces sliced mini-pepperoni

4 ounces fresh mozzarella, chopped

2 romaine hearts, chopped

4 leaves radicchio, torn

1. In a large bowl, whisk together the vinegar, garlic, oregano, mustard and salt. Then whisk in the olive oil.

2. Add the artichokes, chickpeas, kidney beans, olives, oranges, pepperoni and mozzarella to the bowl and toss to coat. Marinate for at least 30 minutes. This can be tightly covered and refrigerated for up to 4 days.

3. To serve, spread the romaine and radicchio on a large platter and sprinkle the marinated vegetable mixture over the top, drizzling any left over dressing over the salad. If desired, toss to mix, or serve as is.

Kale Cranberry Salad

Serves 4. Prep time: 15 minutes.

2 large bunches lacinato kale, thinly sliced

1⁄2 cup red onion, thinly sliced

1⁄2 cup dried cranberries

1⁄2 cup walnuts (toasted, optional)

Dressing

1⁄3 cup extra virgin olive oil

2 tablespoons cider vinegar

2 tablespoons orange juice

1 1⁄2 teaspoons Dijon mustard

1 1⁄2 teaspoons honey

1 teaspoon orange zest

1⁄4 teaspoon salt

1. Place the kale, onions, cranberries and walnuts in a large bowl and set aside.

2. Whisk together all of the dressing ingredients in a small bowl. Drizzle the dressing over the mixed kale and toss well.

Let these recipes inspire your own salad improvisations! Reach for flavorful and nutritious toppings — try fresh herbs, beans and lentils, cooked whole grains like quinoa and farro, fruit slices, nuts and seeds.

Lebanese Cabbage Salad

Serves 6. Prep time: 15 minutes.

1⁄2 small red cabbage (8 cups shredded)

1 large carrot

1 small red onion, slivered

1 large jalape ño or other chili pepper, chopped

1⁄2 cup parsley, chopped

1⁄2 cup fresh mint, chopped

1 clove garlic, pressed

2 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

1⁄2 teaspoon salt

Orange segments

Toasted slivered almonds

1. Use the slicing blade of a food processor to shred the cabbage, then switch to the coarse blade to shred the carrot. (You can do it by hand, as well.)

2. Place the cabbage and carrot in a large bowl and add onions, jalapeño, parsley and mint.

3. In a cup, combine the garlic, olive oil, lemon juice and salt. Pour over the cabbage mixture and toss to mix.

4. Transfer to a serving platter, then top with orange segments and almonds.

927 W 7th Street

Frederick, MD 21701

(301) 663-3416

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Shopper Reviews

Great prepared foods for last minute dinner and many healthy foods and holistic products.

- T. Mac.

Love this store and all the classes they offer. My favorite is by far the bulk foods section. It makes no/low waste much easier.

- Rebecca C.