Community Food Co-op In Season • Winter 2015

WINTER 2015

Inside—

Get the Scoop on Bulk Foods Expensive? See How Co-op Prices Really Compare What's the Deal with Chia?

Seasonal Recipe: Kimchi Stew

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Get Inspired with Fun Cooking and Wellness Classes

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Community Food Co-op • In Season • Winter 2015

From the editor

by Laura Steiger, Publications Editor

communityfood.coop 360-734-8158 Everyone Can Shop— Member or Not Cordata Store

315 Westerly Road Bellingham WA 98226 Open daily 7 am–9 pm

Downtown Store 1220 N Forest Street Bellingham WA 98225 Open daily 7 am–10 pm

In Season, Winter 2015 Editor, Laura Steiger Design/Production, Habiba Sial Published three times per year.

Printed on 30% PCW recycled paper.

Back issues at communityfood.coop.

Send comments or story suggestions to lauras@communityfood.coop or 360-734-8158 ext. 129.

Acceptance of advertising does not indicate endorsement by the Co-op of the product or service offered.

Nutrition and health information provided for informational purposes only, and is not a substitute for a consultation with a licensed health or dietary practitioner.

Here we are again. As I write this, it’s early January. For most, it is the first full week back at school and work following the holidays. A time when many of us had the opportunity to take a pause—a pause to celebrate with friends and family, a pause to reflect on the year gone by, and a pause to think about the year ahead.

For the Co-op, the year ahead will be one of transition.

Every day we see the new Co-op Connections Building, on Holly Street, continue to take shape, and we’re full of anticipation for the exciting day we open the doors and share the new space with all of you.

The Downtown store seems to be holding its breath, anxiously waiting for the coming remodel.

Co-op shoppers also seem to be swept up by the momentum of impending change, as we’ve noticed invigorated growth in sales and customer traffic at the Downtown store.

As the Co-op transitions to this next phase of expansion and change, we will also focus on how we got here and what our future holds.

In a yearlong discussion we’re calling The Co-op Difference, we’ll explore and share the unique qualities that continue to make the Co-op a vibrant community hub for the people of Bellingham and Whatcom County.

What is The Co-op Difference?

For us, it begins with our triple bottom line business practice (some call this the 3 P’s—people, planet, and profit). It includes our commitment to sustainability, the many ways we give back to the community, providing an exemplary workplace, ensuring access to quality food, providing exceptional customer service, and much more. There simply is not enough space here to list everything that comprises The Co-op Difference.

What is The Co-op Difference for you? Perhaps it’s the sense of community you get when you run into a friend at the store. Or, the satisfaction of belonging to an organization that sponsors your favorite community arts event. Maybe it is the importance of supporting a local farmer by purchasing the best looking bunch of farm-fresh carrots you’ve ever seen. Or, perhaps it’s as simple as the way your favorite cashier always brightens your day.

We invite you to join us at the Annual Meeting and Party in March, when we kick off the discussion about The Co-op Difference.

Co-op staff, member-owners, and shoppers have much to look forward to in 2015—we’re happy to have you along for the journey.

Co-op Board of Directors Meetings are held on the second Wednesday of the month (except July). Member-owners welcome. To share your suggestions or concerns at the 10-minute member-owner forum at the start of each meeting, call the Board administrator in advance, by the first Monday of the month, if possible. Minutes from Board meetings are available in both stores and on our website.

Next meeting Wednesday, February 18, 7 pm, in the Connection Building at the Downtown store Board Administrator Jean Rogers 360-734-8158

Member Affairs Committee Meetings are held on the last Wednesday of the month (except July). Member-owners welcome. The MAC is a standing committee that advises the Board on the relationship between the Co-op, its owners, and the community. The MAC looks for ways to engage with owners about our food, our health, our co-op, and more.

Next meeting Wednesday, February 25, 5:15-7:15 pm, in the Connection Building at the Downtown store Board Administrator Jean Rogers 360-734-8158

On the Cover— Michael Wood (left) and Tim Flores head the extremely popular Cordata and Downtown bulk departments (respectively). It’s no wonder the Co-op bulk departments are so popular with Co-op shoppers—we offer nearly 900 unique bulk items, and products in our bulk departments stay fresh due to brisk sales. How brisk? See just a few startling sales totals and read more about the Co-op bulk departments on pages 4 and 5.

Photo by Matt Curtis.

Back cover photos by Adrienne Renz.

• www.communityfood.coop

Vote to Keep Your Co-op Strong

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ANNUAL MEETING & PARTY

By Steven Harper, Co-op Board Chair

Every year in March Co-op member-owners have the opportunity to help shape the future of the Co-op by voting in the Board of Directors election.

All current member-owners will receive voting materials in the mail, including a description of each candidate and voting instructions.

The candidates will also be introduced at the Annual Meeting and Party on Saturday, March 7. You can then vote either online or in person at the Annual Meeting, or vote any time from March 1 to March 31 at the voting kiosk at either store or online from your home computer.

Your Co-op has become a $33-million-plus business with more than 230 employees. In addition to our two established stores, the new Co-op Connections Building, opening this spring, will house The Co-op Bakery, grab-andgo food, café drinks, staff offices, a classroom, and community meeting rooms. Improvements to the Downtown store will soon follow.

The success of the Co-op directly strengthens our ability to reach our goals for sustainability, supporting local suppliers, providing good local jobs, and serving our community.

Especially, it allows us to continue providing a delicious and healthy array of products and a friendly and informative shopping experience.

The role of the Board of Directors is to watch over and govern the Co-op to make sure everything is running smoothly. Directors determine the Co-op’s long-term strategic direction and monitor performance toward our current Strategic Plan. Having a knowledgeable and experienced Board of Directors helps us continue to achieve our financial, social, and environmental goals.

The Co-op has a unique and essential role as the only member-owned grocery store in our county.

Our strength comes from you—the member-owner. Please vote to keep your Co-op strong.

ECONOMIC VITALITY

SOCIAL RESPONSIBILITY

THE

ENVIRONMENTAL RESPONSIBILITY

CO-OP DIFFERENCE

MARCH 7 SATURDAY

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BELLINGHAM CRUISE TERMINAL 355 HARRIS AVENUE IN FAIRHAVEN

DOORS BUFFET MEETING OPEN

CO-OP CATERED

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5 PM

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5:30 PM (UNTIL IT’S GONE)

6:15 TO 7:50 PM

BOARD CANDIDATE INTRODUCTIONS • THE STATE OF THE CO-OP • YOUR CO-OP IN THE COMMUNITY

ENTERTAINMENT

OPENING MUSIC

BY

JULIAN MACDONOUGH & FRIENDS JAZZ TRIO 5 TO 6:15 KIDS SHOW BY FRANK & BEANS FROM THE REAL FOOD SHOW 7 TO 8 BRING YOUR MEMBER-OWNER CARD TO VOTE

THE ATLANTICS

8 TO 9:30 PM

Third Thursday Local Music Series

Gentri Watson

singer–songwriter Thursday, February 19, 6–8 pm, Downtown Co-op Deli Gentri Watson is a Salt Lake City-born singer-songwriter. She learned to play the guitar at the age of 16 and shortly after started writing songs and performing. Her music is an honest, earthy, and original blend of indie-folk with a hint of pop. This desert rose currently lives in Bellingham where she’s working on her first full-length studio album, scheduled for release in early 2015.

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Community Food Co-op • In Season • Winter 2015

Bulk Foods—Variety, Affordability, Quality

by Tim Flores, Downtown Bulk Department Head

I love to work in the bulk food department for a variety of reasons. I am passionate about quality whole foods, waste reduction, and shopping efficiently to save money. Here in the bulk department, we’re all about savings and lessening our impact on the environment.

Buying bulk can help you save money and reduce food and package waste. Buying only what you need, at a good value, and reusing your packages cuts out the little inefficient costs that otherwise can start to add up to extra expense.

Another benefit of shopping bulk is product freshness. The Co-op bulk departments are very popular and that means product turnover is rapid. Bulk containers are refilled throughout the day just to keep up with demand.

Shopping bulk is simple. Our bulk departments offer reusable containers that can be refilled repeatedly. Even better, we love it when you bring in your own clean containers to refill. Just remember to weigh your empty container and record the tare weight, write the 4-digit PLU number on the container, and fill with as little or as much food as you want.

I am endlessly amazed at the quality of whole foods and spices the bulk department gets from around the world. At the Community Food Co-op, we are ever aware of what it takes to get all these amazing dried goods to our store, and we try to source the freshest, most ethically produced, and best organic goods available on the market. With this in mind, we always seek good prices to pass along to our community of shoppers.

When you shop bulk, you are buying foods that are generally cheaper than the identical pre-packaged product on the shelf.

You can find things in the bulk department that you just can’t find anywhere else.

Beyond the usual dry goods such as flours, rice, grains, and nuts, the Co-op bulk department also carries bulk honey, tamari, oils, vinegars, maple syrup, agave, nut butters, loose leaf teas, various dried seaweeds, and plenty of amazing sweets and snack items.

Visit to see what is available in our extensive bulk spice section—you might be surprised. If you’re looking for a hard to find ingredient for a recipe, need that little something extra to flavor a dish just so, or if you’re curious and just want to try new spices to grow your culinary repertoire, it’s likely we have what you need.

If you can’t find what you’re looking for—ask! The Co-op specializes in customer service. There is always someone available in our stores who is happy to help. Bulk department managers (Tim–Downtown store and Michael–Cordata store) are great resources to find what is in stock or what might be available to order. We love to answer questions, and if we don’t know the answer to your question we’ll go out of our way to find an answer for you!

If your household eats a lot of certain staple foods, spices, teas, or coffees, you might consider placing a special order. Co-op memberowners can special order bulk products in case sizes for a 20 percent discount off the

shelf price. Simply go to the service desk, ask what case sizes are available, pre-pay for your order, and return to pick it up when it arrives fresh from our suppliers. Case sizes range from as little as 1 pound for spices, up to 50 pounds for oats (one of our most popular bulk items), but the most common case size for bulk products is 25 pounds.

Bellingham and Whatcom County are amazing places to live and work, and the Co-op is proud to serve our community with two big and beautiful stores. While our stores serve different sides of town, and the layout of each store is different, we love to work together to make our product selection as linear as possible and provide a great selection in both bulk departments. But, if you can’t find what you need when shopping at either of our stores, check in with staff as it may be available at the other store.

With the addition of our new building on Holly Street, our Downtown store will be going through some remodeling—including the bulk department. Please come in often to discover what’s new in bulk. We are planning to replace old containers with new bulk bins, reorganize the layout of the department, and bring you new items to add to your favorites list.

I personally love to talk all things food, and I enjoy the opportunity to talk with you about cooking techniques, favorite flavors, or any odd question you might have about bulk foods or organic foods in general. So the next time you’re shopping, I invite you to stop by to chat and to discover what’s new in bulk.

• www.communityfood.coop photos by Matt Curtis

In 2014, Co-op shoppers bought tons of bulk foods!

Totals represent combined sales from both stores.

11,205 pounds Thompson Raisins

18,497 pounds Almonds—all varieties

42,943 pounds Oats—all varieties

2,289 pounds Organic Quinoa, plain

38,869 pounds

Coffee Beans—all varieties

267 pounds

Organic Black Peppercorns

Buying bulk in reusable containers is easy—and reduces packaging, which is good for the environment!

Follow these simple steps, as illustrated by Wyatt Beazer on the Cordata front end team.

Bulk

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e store below

Use any clean, empty container.

Weigh the empty container and lid.

The weight of your empty container is the tare.

Record the tare, the PLU number, and the item name.

Attach the label and fill.

Ta da! Your cashier will take care of the rest.

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Community Food Co-op • In Season • Winter 2015

Baked from Scratch with photos by Matt Curtis and Habiba Sial

The Co-op bakery team takes pride in preparing baked goods from scratch, using top-quality ingredients.

Co-op bakers also excel at creating beautifully decorated and delicious custom treats—tailored to customer specifications. Pictured: vegan chocolate truffles, Guilt-free Chocolate Cake, and Thomas the Tank Engine custom order birthday cupcakes.

by Lisalyn Osborne, Bakery Department Assistant Manager

Co-op bakery staff had a very busy year in 2014, whipping up several new tempting treats that quickly became popular staple items in our bakery cases. If you haven’t yet tried the expanded selection of muffins or brioche (mouthwatering creations both sweet and savory), that is an oversight you might want to correct immediately.

Other edible masterpieces coming from the bakery ovens included custom-made birthday cakes and specialty delights that were as beautiful as they were delicious, including an adorable Thomas the Tank Engine cupcake cake and a stunning winter wonderland scene of chocolate ganache-topped cupcakes with sugared thyme and cranberries and meringue mushrooms. Oh, my!

Co-op bakery staff also made some very special birthday boys and girls happy with treats made to satisfy specific dietary requirements, because everybody deserves a sweet celebration on their birthday. Vegan, grain

free, sugar free, dairy free, paleo—bring your special request to our talented, experienced baking team and they will create something spectacular to meet your needs.

In February, keep an eye out for decadent specialties to woo your sweetheart on Valentine’s Day, including Hearts of Darkness, Bleeding Hearts, Truffles, and I Heart You and Chocolate cakes.

Each and every cookie, cupcake, jalapeno feta brioche, pumpkin cloud cake, and chocolate caramel cream pie—from the simply sublime to the dazzlingly divine—was made from scratch in our kitchen using the highest quality, non-GMO, and organic ingredients we can affordably source. You’ll never find any artificial colors, antibiotics, or hormones in any of our bakery goods.

Just imagine what the Co-op bakers will be able to accomplish when they move into their sleek new bakery production facility in the new Co-op Connections Building!

The new bakery kitchen will be 1,300 square feet, about three times the size of the bakery’s current work space. And we’ll be adding some long-wished-for new equipment including ovens that adjust for humidity and a steam kettle (which is basically a giant bain marie or double boiler) for making custards and other recipes that require a gentle heat.

Once the bakery is settled into its own space, it will also make the rigorous cleaning process prior to the gluten-free bake more efficient.

Oh, and windows! The Cordata kitchens are lovely, but sort of lacking in the window department. Downtown, passers-by will be able to peek behind the scenes and see bakery staff at work through the large windows along Holly Street that will also bring some welcome natural light into the bakery work space.

Until then, you’ll just have to be satisfied with eating the delicious goodies that result from the magic (and heartfelt work) that goes on behind the Co-op bakery kitchen doors.

• www.communityfood.coop

photos by Matt Curtis

Chia—Tiny but Mighty

by Dave Straub, Cordata Produce Department

There is evidence that chia (pronounced ‘chee-ah’) was cultivated by the Aztec empire, rivaling corn in cultural and economic significance. These tiny seeds have a slight nutty flavor, are stunningly beautiful, and are versatile in nutrients and use.

I was first exposed to chia as a child in the form of an inane infomercial for Chia Pets. Luckily, this ancient superfood has regained some dignity since its debut sprouting green ‘hair’ on novelty terracotta statues. The past few years have seen an all-out chia revival, due partly to the constantly increasing demand for functional food with multiple health benefits.

Lauded for its high omega-3 content, chia has the ideal balance of fatty acids we need for healthy joints, digestion, and brain function. It also contains all the essential amino acids needed for our bodies to use as a complete protein, making it a perfect ingredient for meal replacements and protein powders like Garden of Life Raw Meal found in your Co-op’s wellness department. Other benefits include calcium, lots of fiber, and a variety of micronutrients.

Agriculture has kept up with our increase in chia consumption. Newly developed cultivars have increased production in the U.S. and abroad. This is good news for fans of organic. Chia leaves produce a natural insect repellent and there are no major pests or diseases affecting chia crops, so organic farming comes naturally for the hearty chia plant.

I’ve been enjoying chia for years. My pantry is never without a mason jar full of chia from the bulk department. It is an easy

option for adding nutrients and texture to my oatmeal or my favorite smoothie recipe.

Today, chia is used in numerous products that you can find at the Co-op.

I spent the last couple of weeks on a chi-adventure exploring the aisles and trying out everything I could find.

For breakfast I tried Qi'a Superfood from Nature’s Path Organic.

Qi'a has only three ingredients; chia, hemp, and buckwheat. It is nutrient dense and filling. For a more decadent breakfast try Chia Plus gluten-free frozen waffles from Nature’s Path Organic. They go great with lots of butter and Chia Girl Raspberry Fruit Spread. Chia Girl makes her jams right here in Bellingham using local, sustainably farmed berries and organically grown chia seeds (they act like a thickener for that perfect spreadability).

Tastes like my grandma’s homemade jam!

GT’s Synergy Cherry Chia Kombucha is so good I’ve been drinking it every day. Chia seeds are hydrophilic, meaning they absorb twelve times their mass in water and develop a gel-like coating. When added to a drink such as kombucha, it takes on a pleasant jell-o like texture. (Side note: the gelatin quality of soaked chia also makes it an excellent egg replacement in baked goods.)

When dinner rolled around I got out the Hilary’s Eat Well Ranch Chia salad dressing. This is not the ranch I smothered pizza with in my youth. It has a surprisingly complex flavor and tasted great on a baby arugula salad served to accompany baked salmon.

Hope you enjoy some chia soon, in whatever way you choose!

Chia has the ideal balance of fatty acids we need for healthy joints, digestion, and brain function.

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Chia is well-known not only for its healthful properties; it is also versatile and easy to incorporate into any diet. Take home a scoop of chia seed from our bulk department, or shop throughout our stores for a range of products containing chia.

Tip from the Nutritionist

by Lisa Samuel, Registered Dietitian and Nutritionist

Soluble fiber helps you feel full, helps lower LDL (bad) cholesterol levels, and helps slow down the digestion of carbohydrates, keeping your blood sugars steady. Examples of soluble fiber include oat bran, apples, pears, legumes, barley, and chia seeds.

www.nourishrds.blogspot.com

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Community Food Co-op • In Season • Winter 2015

HAGGEN 97 items

TERRA 77 items

FRED MEYER 16 items

HAGGEN 19 items CO-OP

CO-OP

$289

FRED

$184

TERRA 51 items

SUPER SUPPLIMENTS 60 items

FRED MEYER 34 items

HAGGEN 32 items

HAGGEN

$194

$332

FRED

$72 CO-OP CO-OP

$418

FRED

$369

$396

CO-OP

$409 CO-OP

$513

$85

TERRA CO-OP

$1,221 HAGGEN

CO-OP

$84 HAGGEN

$94

TERRA

$1,253 SUPER

$524

$1,437

CO-OP

$1,599

The Co-op in the Competitive Marketplace

by Jim Ashby, General Manager

It’s price comparison time again. Co-op department managers check in on the competition regularly throughout the year, and they do a formal competitor price comparison in late spring and early winter each year. The information for this article was gathered in late November and December.

Our comparisons focus on products that started out primarily in the natural products industry, but are now available in all kinds of stores. The goal is to get a well-rounded group of natural products that other stores are likely to carry. We take our commitment to honest information seriously, so we let the chips fall where they may in these reports. We don’t ask department managers to tailor their lists to make us look good, and the information hasn’t been edited before publication to improve how we compare to other stores.

As you can see, this survey includes comparison information for the grocery, wellness, and produce departments. The mix of stores surveyed is slightly different for each department. For the first time, we’re including Terra

Price comparisons are based on identical products.

Since product availability varies from store to store, the number of identical products compared is shown in each shopping basket along the top of the illustration.

in our published comparison information. We haven’t included them before because of the difference in store sizes. Now that Terra has expanded, a comparison with them is relevant.

The charts above show the big comparison picture. As you might expect, the comparable basket of grocery products at Fred Meyer costs less than at the Co-op, and the comparable basket of wellness products costs less at Super Supplements. Our goal with low-price retailers like these is to stay competitive without trying to match their prices. One way to gauge how that is working is to look at how we compared in previous surveys.

For example, in the survey conducted at the end of 2013 the Super Supplement basket of products was 15 percent lower overall, and that difference held steady in the spring 2014 comparison. In the current comparison, the Super Supplement basket was only 10 percent lower than the Co-op basket. We’re happy with this improvement and confident we’re staying within a reasonable range of price competitiveness.

Co-op grocery prices continue to compare favorably with Haggen and Terra. The Haggen basket had for many years been at least 10 percent higher than the Co-op.

That gap started to narrow in recent years as Haggen embarked on their “Local” strategy and subsequently hired a former regional Whole Foods Market executive as CEO. Although this survey shows the gap between Haggen and Co-op pricing narrowing to 2 percent in the grocery category, the results show Haggen prices are 5 percent higher than the Co-op for wellness products and 10.5 percent higher for produce.

Interpreting the results of these surveys can be tricky. There are normal fluctuations in surveys and it takes time to identify trends. What we do know is that we’re committed to building a cooperative that offers fair prices and great value to Co-op member-owners, fair wages and benefits to Co-op workers, supports the viability of local farmers and businesses, and is thoughtful about how we do business.

illustrations by Habiba Sial

FRED MEYER 87 items

• www.communityfood.coop

Healthy Connections Classes Caribbean Kitchen

UPCOMING CLASSES The Co-op offers cooking, nutrition, and wellness classes throughout the year at both the Downtown and Cordata stores. Cooking classes feature local organic ingredients whenever possible. Since 2009, the Co-op has partnered with Whatcom Community College on food and wine classes.

Take Control of Your Hormonal Health

with Sarah Chan Monday, Feb. 2, 6–9 pm

Trinidad native Sarah Chan adapts Caribbean favorites for the Northwest. Enjoy an appetizer of baiganee (fried, batterdipped eggplant slices) and mango chutney; garlic butter cassava; Caribbean chicken curry; and callaloo—the spicy vegetable stew of taro leaves, coconut milk, pumpkin, bell peppers, okra, celery and more—often considered the national dish of Trinidad and Tobago.

with Jim Ehmke, CN Wednesday, Feb. 4, 6:30–8:30 pm

with Glenn Girlando and Laurel Watjen Monday, Feb. 2, 6:30–9 pm

Holotropic Breathwork™ is an experiential approach to self-exploration and healing developed by Stan Grof, which combines deep breathing, evocative music, focused bodywork, mandala drawing, and group sharing. This session includes an introductory talk, a one-hour guided breathing experience, and plenty of time for questions. Glenn Girlando and Laurel Watjen are Grof-trained facilitators.

DT • CO-OP • $5

Lyonnaise Bistro

with Karina Davidson Tuesday, Feb. 3, 6–8:30 pm

Karina Davidson shares recipes adapted from the famous Bouchon Bistro in Napa Valley. We start with a plate of olivida (a savory fromage blanc spread) with toasted baguette, followed by chickpea and carrot salad with a side of wild greens vinaigrette, butternut squash soup with browned butter and sage, and bistro steak with red wine sauce and sautéed shallots. And, of course, dessert— almond cake with raspberry compote.

Karina Davidson has been teaching soup classes for many years, and this class brings together four of her all-time favorites—beef Burgundy with heirloom barley and mushrooms; Spanish white bean with garlic sausage; tomato-basil bisque (served with mini grilled cheese sandwiches); and finally, chicken noodle with artisan pasta and black kale.

Mediterranean Grain Bowl

Stress Buster Workshop

Mary Ellen Carter demonstrates how to create a satisfying grain bowl featuring classic Mediterranean ingredients—farro and lentils with layers of steamed kale, roasted red pepper and eggplant, pickled onions for crunch, caramelized onion for sweetness, lush avocado, soft-boiled egg, choice of grilled tofu or seafood, and a lemony pesto yogurt sauce.

Learn the five effective techniques for reducing stress and remaining calm and in-control during any situation— techniques your whole family can easily learn and use year-round. Reduce fear, worry, and anxiety as you learn to rewire your brain and change habituated patterns for good. Erika Flint is a Board Certified Hypnotist and a Certified Professional Hypnotherapy Instructor.

Matrix Energetics

Year of the Green Ram

Matrix Energetics is a healing and transformational modality that works in the expression of subtle energy physics. In this class, Ralph Havens introduces this dynamic consciousness technology, drawing also on the ancient practice of qigong, Integrative Manual Therapy, and other complementary approaches to help students access the infinite power of the vacuum and their own highest potential. Ralph Havens is a Physical Therapist and Certified Matrix Energetics Practitioner.

Enjoy tasting and learning to make special dishes for the coming Chinese New Year: crispy and fragrant quail, pork belly steamed with preserved mustard greens, braised black mushrooms, winter bamboo tips and fresh water chestnuts, jasmine rice with mung beans, and hot sour soup.

vegetarian

DT • WCC • $39 • +$7

COR • CO-OP • $5

with Mary Ellen Carter Thursday, Feb. 5, 6–8 pm

with Erika Flint Monday, Feb. 9, 6:30–8 pm

COR • CO-OP • free

COR • WCC • $35 • +$7

with Ralph Havens, PT Thursday, Feb. 5, 6:30–8 pm

DT • CO-OP • $5

COR • WCC • $45 • +$7

vegan

with Karina Davidson Monday, Feb. 9, 6:30–9 pm

Learn all about the body’s endocrine system. We’ll discuss all the major glands of the endocrine system and how hormones interact, as well as hormonal therapies, fertility options, and PMS. Certified Nutritionist Jim Ehmke has been a practitioner of diverse alternative therapies since 1976.

COR • WCC • $39

Introduction to Holotropic Breathwork

Best Soups of All Time

gluten free

hands on

with Robert Fong Tuesday, Feb. 10, 6:30–9 pm

DT • WCC • $55 • +$8

Juicy Joints

with Carolyn Hallett Tuesday, Feb. 10, 6:30–8 pm

Learn how to remove the triggers that cause joint inflammation, and a holistic strategy to reverse the inflammatory process. If aching joints are bumming you out or slowing you down, come to this practical class to learn how to keep

your joints juicy, strong, and pain free without drugs or surgery. Carolyn Hallett is a Certified Classical Homeopath and wellness consultant, and has been in practice since 1999.

COR • CO-OP • $5

Small Plates of the World: Scandinavian Smorgasbord

with Jesse Otero Wednesday, Feb. 11, 6–8:30 pm

Smorgasbord is a spread of savory delights in the Scandinavian style— warming dishes designed to keep the fierce chill of winter at bay. Jesse Otero will prepare a smorgasbord including salmon and pickled mustard seeds, Swedish meatballs, rye bread with seasonal toppings, savory aebelskivers, and a few surprises as well.

COR • WCC • $39 • +$7

Valentine’s Day Desserts– Guilt-free!

with Alissa Segersten Thursday, Feb. 12, 6–8:30 pm

Amaze your Valentine’s Day sweetheart with delicious treats made without any refined sugars. Featured recipes include raw chocolates, apple-cranberry crisp with a nut topping, chocolate bundt cake with a cashew butter glaze, a salted raw chocolate tart, vanilla bean cupcakes with chocolate avocado frosting, and raspberry coconut milk ice cream. The class menu contains no gluten, dairy, soy, or GMOs.

COR • WCC • $39

Natural Solutions to Workplace Neck Pain

with Richard Tran, DC Thursday, Feb. 12, 6:30–7:30 pm

Neck pain, headaches, and stress can sabotage your work day. Improving workplace ergonomics, along with a program of stretches and exercises, can play an essential role in relieving and preventing these problems. Dr. Tran will help participants develop strategies for class listing continued on next page

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Community Food Co-op • In Season • Winter 2015 their specific needs. Richard Tran practices at Color Chiropractic in Fairhaven.

DT • CO-OP • free

Five Steps to Healthy Blood Sugar

with Lisa Samuel, RD Monday, Feb. 16, 6:30–8:30 pm

Join Registered Dietitian and Nutritionist Lisa Samuel for an interactive workshop to help you take control of your health.

You’ll learn five strategies for maintaining healthy blood sugars including guidelines on what, when, and how to eat. If you have been diagnosed with pre-diabetes, diabetes, or just want to learn healthy eating strategies, this class is for you. We’ll enjoy a hearty vegetarian 3-bean chili and a pear and apple crisp.

DT • CO-OP • $15

Breads of India

with Balabhadra Tuesday, Feb. 17, 6:30–9 pm

Balabhadra demonstrates four varieties of Indian flatbread—naan, traditionally made in a tandoor (but which we will make in an electric oven); chapati, the puffed griddle bread that is a staple all over North India; parantha, chapati’s stuffed cousin; and pita, the leavened pocket bread. Learn the skills of making these quick and exotic breads, as well as some delicious chutneys and sides to go with them. This is a hands-on class so bring your appetite and your apron!

DT • WCC • $35

Basic Nutrients

with Jim Ehmke, CN Wednesday, Feb. 18, 6:30–8:30 pm

Learn about the basic nutrients on which we all rely: not just protein, fats, and carbohydrates, but air and water as well. We’ll discuss how to balance these nutrients for optimal health, why so many people are drinking more water but not truly hydrating, and the role of air in proper nutrition. Certified Nutritionist Jim Ehmke has been a practitioner of diverse alternative therapies since 1976.

COR • CO-OP • $5

My Winter in France

with Karina Davidson Thursday, Feb. 19, 6–8:30 pm

Karina Davidson shares recipes adapted from famed cookbook author and French food blogger David Leibovitz—with an emphasis on hearty,

winter staples. Enjoy white bean dip and artichoke tapenade with baguette, root vegetable and farro salad, and roasted chicken with caramelized shallots served with spinach cake. The sweet ending—ginger gateau with a blueberry sauce.

COR • WCC • $39 • +$7

Introduction to Qigong and Tai Chi

with Kelly Hong-Williams Fridays, Feb. 20–March 6, 11:30 am–12:30 pm

Originating in China thousands of years ago, qigong is a practice of aligning breath, movement, and awareness.

Regular practice has been shown to reduce anxiety, depression, and chronic pain. Kelly Hong-Williams is a certified Level I Tai Chi instructor and is also certified by the Chinese Health Qigong Association to teach Health Qigong.

COR • CO-OP • $21 for all three sessions

Eye Health

with Mystique Grobe, ND Monday, Feb. 23, 7–9 pm

Dr. Mystique Grobe shares tips about how to keep your eyes healthy, and how that can affect vision concerns as we age.

Easy home care and remedies are available to you, in conjunction with regular ophthalmic and optometric examinations. Supplements, herbs, acupuncture, and exercises will be discussed as options to treat conditions such as cataracts, macular degeneration, pink eye, dry or aging eyes, and blurred vision.

DT • CO-OP • $5

Bali–Been There, Ate That with Robert Fong Tuesday, Feb. 24, 6:30–9 pm

Chef Fong shows off traditional Balinese dishes gleaned from his travels of many years past to the fabled village of Peliatan: whole duck steamed in a banana leaf with spices and candlenuts, chicken lawar salad with toasted coconut, and pork satay grilled on sticks of lemongrass.

DT • WCC • $45 • wine icon +$8

Small Plates of the World: Venetian Bar Plates

with Jesse Otero Wednesday, Feb. 25, 6–8:30 pm

If you wander the canal-side alleys of Venice, you’ll undoubtedly be lured into

a bacari—a small, informal drinking establishment where the locals go to snack on delicious plates of seafood, pizzettes, and cheeses. We’ll explore this unique Venetian cuisine with small plates of quince and goat cheese bruschetta; mushroom-risotto fritters; chile and garlic prawns; potato, bacon and kale pizzette; and more.

and what we can do to help alleviate them safely, naturally, and permanently.

This workshop provides a fun and dynamic environment in which to learn more about the body-mind connection and the psycho-spiritual aspects of health and disease. Participants will learn about classical homeopathic treatment as well as a few tips to try at home.

Fireside Winter Feast

Balancing Spiritual and Financial Health

COR • WCC • $39 • +$7

with Mary Ellen Carter Thursday, Feb. 26, 6–8 pm

Mary Ellen Carter prepares a winter feast as warm and comforting as a crackling fire. Enjoy a cassoulet of baked beans and homemade sausages with an apple rum crust, cornbread with carrots and hazelnuts, an arugula salad with satsuma mandarins and cheese shards—while sipping a steaming mug of hot chocolate.

COR • WCC • $39 • +$7

Musculoskeletal Health and Chronic Inflammation with Joseph Garrett, ND Thursday, Feb. 26, 6:30–8 pm

Join Naturopathic Physician Joseph Garrett for a talk on the physiology of joint nourishment and the causes of degeneration. Learn about holistic approaches to osteoarthritis, rheumatoid arthritis, chronic neck and back pain, fibromyalgia, acute injury, and general inflammation. Dr. Garrett practices primary care at Fairhaven Integrative Health in Bellingham.

DT • CO-OP • free

A Homeopathic Approach to Allergies

with Monique Arsenault Monday, March 2, 6:30–8:30 pm Homeopathic practitioner Monique Arsenault offers a holistic perspective on allergies—why we manifest them

vegan

vegetarian

DT • CO-OP • free

with Jeremy Ferrera Tuesday, March 3, 6:30–8:30 pm

Jeremy Ferrera leads an exploration of how to improve financial health while staying true to spiritual values. The class will involve values clarification exercises and guided meditation. Creating a personal financial plan is not the main scope of this course, but we will briefly touch on some basic principles of personal finance. Jeremy Ferrera is a financial consultant for Country Financial and a Reiki instructor.

DT • CO-OP • free

Detoxification, Cleansing and Fasting

with Jim Ehmke, CN Wednesday, March 4, 6:30–8:30 pm Nothing improves body chemistry more dramatically or more quickly than detoxification. We’ll discuss colon cleansing, enemas, colonics, and other gut cleansing systems. Learn why longevity is directly linked to calorie restriction and the advantages of intermittent fasting.

COR • CO-OP • $5

The Mexican Kitchen: Empanadas & Chiles Rellenos with Ana Jackson Thursday, March 5, 6–9 pm

Three great stuffed delicacies from Mexico! Enjoy peneques—handmade gluten free

hands on

Locations: DT = Connection Building at the Downtown store, 1220 N Forest St,

Bellingham • COR = Roots Room at the Cordata store, 315 Westerly Rd, Bellingham Registration: CO-OP = register online at www.communityfood.coop; click on Co-op Calendar, then click on class title. (Need help registering? Service desk personnel can guide you.) • WCC = co-sponsored by Whatcom Community College, register at 360-383-3200 or www.whatcomcommunityed.com. Additional Info: = wine (or other alcohol) option payable at class • Please do not wear strong fragrances to class.

Financial aid is available for some classes. For info on this, and for other class questions, contact Kevin Murphy at 360-734-8158 ext. 220 or kevinm@communityfood.coop.

• www.communityfood.coop corn empanadas stuffed with cheese and veggies, served with caldillo sauce; empanadas de carne—flaky turnovers stuffed with picadillo; and classic chile rellenos. Baja native Ana Jackson will also create three fresh salsas to accompany these mouth-watering dishes!

COR • WCC • $39 • (beer)+$5

Thriving Kids!

with Carolyn Hallett Monday, March 9, 6:30–8 pm

Are your kids sick a lot? Circles under the eyes? It’s not normal for kids to be lethargic, moody, constantly congested, and recurrently sick. Learn breakthrough strategies to overcome this super-susceptibility to sickness, and retool your medicine cabinet and kitchen with drug-free, wholesome solutions that will empower you to raise healthy, resilient, immune-boosted kids.

COR • CO-OP • $5

Get Charged Up for Fitness

with Elaine Brent, MD Tuesday, March 10, 6:30–7:30 pm

Learn how to charge up your diet to support your fitness goals. The success of any exercise program is linked to proper nutrition. Dr. Elaine Brent gives tips on making sure your diet is up to the task. A proper supply of vitamins and minerals is especially important for exercisers older than 40, who are getting back into exercise. She’ll cover calcium, iron, magnesium, zinc, potassium, vitamin D, vitamin C, and more. Elaine Brent is a retired U.S. Army doctor and nutritionist.

DT • CO-OP • free

Signature Shellfish Dishes

with Robert Fong Wednesday, March 11 or Thursday, March 12, 6:30–9 pm

Use your hands, lick your fingers, and enjoy Chef Fong’s signature shellfish dishes—Singapore chili crab, oysters Rockefeller Cartagena, and Alaskan spot prawns with Thai basil and lemongrass.

DT • WCC • $49 • +$8

Natural Solutions to Workplace Back Pain

with Richard Tran, DC Thursday, March 12, 6:30–7:30 pm

Composed of bones, nerves, muscles, and tendons, the back is a key element in your body’s support system—and with all these interlocking parts the back

can be vulnerable to problems. Luckily, back issues (especially ones happening at the office) can be easier to resolve than you may think. Dr. Richard Tran will help you pinpoint what’s causing your pain, so you can apply the right treatment and prevent future flare-ups. Fun demonstrations will be provided and the workshop is tailored to address participants’ needs. Richard Tran is in practice at Color Chiropractic in Fairhaven.

COR • CO-OP • free

Make Your Own Bloomy Rind Cheese with Mark Solomon Saturday, March 14, 1–4 pm

Learn to make Brie, Camembert and other “bloomy rind” cheeses in your own kitchen with a minimum of equipment.

We’ll taste bloomy rinds made with a lactic curd, a rennet set, and a stabilized paste, and learn the distinctions among them. We’ll also trace the steps involved in making a particular bloomy rind with a demonstration of how the cheese should look, feel, and taste at every point in the process. Samples will be served!

COR • WCC • $59

How to Read Blood Test Results

with Jim Ehmke, CN Wednesday, March 18, 6:30–8:30 pm

The tests are back and you have the numbers—but what do they mean?

Learn how to interpret your own blood test results. Like all testing methods, the blood test has its advantages and disadvantages, its strengths and weaknesses.

This will be a detailed discussion on the subject. Bring your test to class.

COR • CO-OP • $5

Hypnotic Charisma

with Erika Flint Thursday, March 19, 6:30–8:30 pm Learn how to increase your own natural charisma through hypnosis. This class is about feeling good inside, and developing charisma from the inside out. It’s perfect for stage performers, business leaders, and anyone that spends time in front of people speaking or performing. It’s also great for anyone who is curious about charisma and enjoys self-improvement. Erika Flint is a Board Certified Hypnotist and a Certified Professional Hypnotherapy Instructor.

COR • CO-OP • $5

Chef’s Table

Japanese Izakaya

Chef Fong says, “Trust me!” This is a class for adventurous foodies who enjoy being surprised with inventive, tasty, and artfully presented dishes.

In Japan, casual neighborhood eateries—known as izakaya—feature traditional home-style dishes accompanied by drink. Join Chef Fong to eat and drink with gusto! He prepares traditional Japanese izakaya dishes: miso butterfish, chicken yakitori, and musubi grilled on a tabletop hibachi. We’ll finish with a miso soup with shaved bonito, clams, turnips, tofu, and green onions.

with Robert Fong Tuesday, March 24, 6:30–9 pm

DT • WCC • $55 • +$10

Clearing Toxic Emotions for Sound Sleep

with Santosha Nobel Wednesday, March 25, 6:30–8 pm Join Certified Hypnotherapist Santosha Nobel for a discussion of the importance and impact of our subconscious and unconscious sides, and their role in sound sleep. Experience relaxation techniques, hypnotherapy, and guided imagery journeys to learn how to identify and clear old emotions and beliefs for a better night’s rest.

DT • CO-OP • $5

Elimination Diet 101

with Alissa Segersten and Tom Malterre, MS, CN Thursday, March 26, 6–8:30 pm

An elimination diet is a method for identifying the links between a wide range of physical ailments and particular foods.

Tom Malterre and Alissa Segersten— co-authors of The Elimination Diet— team up to explain this process and share diet recipes that will expand your culinary horizons. Enjoy creamy, green detox soup; a pineapple green smoothie; baked winter squash; turkey and carrot hash; brown rice tortillas; pomegranate chicken tacos; a simple salad with green goddess dressing; and pumpkin-seed-butter energy bars. The class menu contains no gluten, dairy, eggs, nuts, soy, or GMOs.

COR • WCC • $35

Conscious Kids Emotional Mastery

with Heather Harmony Monday, March 30, 6:30–8 pm

Join counselor Heather Harmony to learn creative ways to support children in mastering their emotions. Parents and others involved in supporting children’s emotional well-being are invited to this informative class. Heather will share the techniques that have proven most useful to children and their families in her 20+ years as a counselor

DT • CO-OP • $5

with Robert Fong Tuesday, March 31, 6:30–9 pm

DT • WCC • $45 • (sake) +$8

The Art of Wine: Spain

with Ryan Wildstar Thursdays, April 2–April 23, 6:30–8 pm

Join wine and art educator Ryan Wildstar for an in-depth exploration of the art and wine of four regions of Spain: Catalonia, Castile and Leon, Andalusia, and Basque Country (Rioja). We’ll examine the connections between the terroir (the unique combination of soil, climate, and environment) and the fine wines and seminal works of art, literature, music, and film from each region. Each class features four wines along with food matched to the wine and art. Class fee includes wine. You must be 21 or older to attend this class.

COR • WCC • $119 for all four sessions

Small Plates of the World: Spanish Seafood Tapas with Jesse Otero Monday, April 6, 6–8:30 pm

Jesse Otero features dazzling seafood tapas from Spain. You’ll be wowed by toasted noodle paella with shrimp, olives, and chiles; marinated mussels with piquillo pepper puree; toasted bread rubbed with tomato and anchovies; and salt cod and potato croquetas with romesco sauce.

COR • WCC • $45 • +$7

Vibrant Veggies

with Lisa Samuel Tuesday, April 7, 6–8:30 pm

Vegetables have long been relegated to supporting roles, but Lisa Samuel shows their star power as she creates creamy kale gratin, roasted butternut squash wedges with pomegranate molasses and toasted pumpkin seeds, Brussels sprouts salad with pomegranate seeds and Meyer lemon dressing, and even a class listing continued on next page

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12

Community Food Co-op • In Season • Winter 2015 delectable vegetable dessert of toasted zucchini bread with crème fraiche.

COR • WCC • $35 • +$7

Brain and Eye Health

with Jim Ehmke, CN Wednesday, April 8, 6:30–8:30 pm Learn about proactive ways to enhance memory, reduce the risk of Alzheimer's, delay the progression of macular degeneration, avoid and treat cataracts, and enhance eye health.

COR • CO-OP • $5

All American Favorites

with Robert Fong Tuesday, April 14, 6:30–9 pm

Applying his customary culinary acumen, Chef Fong tweaks iconic American comfort food to spectacular effect. Southern fried chicken, Boston baked beans, and Caesar salad never tasted so good!

DT • WCC • $39 • +$8

Quelle Surprise!

with Karina Davidson Wednesday, April 15, 6:30–9 pm

Karina Davidson has just returned from a month in Paris, and she guarantees new exciting recipes for this class.

Come see (and taste!) which appetizer, salad, and main dish caught Karina’s eye. Oh, yes, there will be dessert!

DT • WCC • $45 • +$7

Cooking with Spices

with Jesse Otero Monday, April 20, 6–8:30 pm

Give your dishes a distinctive exotic vibrancy through the skillful use of spices.

Chef Otero prepares fragrant chicken with green olives and lemon using ras al hanout (a spice blend from Morocco); roasted cauliflower with yogurt using berbere (an Ethiopian spice blend) ; Indian style carrot and chickpea stew with vadouvan (a versatile spice blend that’s mostly Indian with a touch of French).

COR • WCC • $39 • +$7

fast and easy online registration

www.communityfood.coop vegan

vegetarian

Take Control of Your Heart Health

with Jim Ehmke, CN Wednesday, April 22, 6:30–8:30 pm Certified Nutritionist Jim Ehmke provides a detailed overview of cardiovascular health. Go beyond cholesterol to understand the real causes of heart disease, of which cholesterol is only one aspect. Get useful tips on the role of exercise, diet, and stress as we discuss blood pressure, the bacterial link to plaque in arteries, antioxidants, and more.

Facility Spotlight New Healthy Connections Classroom

by Kevin Murphy, Outreach Team Member

COR • CO-OP • $5

Tastes of Cambodia

with Robert Fong Wednesday, April 22, 6:30–9 pm

The cuisine of Cambodia is one of the world’s oldest, and one of its most delicious. Enjoy eating and learning how to make Cambodian fish amok steamed with herbs in banana leaf, kampot pepper squid, and Khmer seared beef red chili pepper salad.

DT • WCC • $45 • +$8

The Caribbean Kitchen: Trinidad Creole

with Sarah Chan Tuesday, April 28, 6–9 pm

Trinidad Creole cuisine boasts African, French, and Spanish influences while using many of the spices typical of the Caribbean. Enjoy shrimp ceviche with fresh herbs, limes, cucumbers, and pineapple; Spanish rice infused with turmeric; Trinidad chicken stew; and Caribbean Creole cole slaw.

COR • WCC • $39 • +$7

Healthy in Paris

with Karina Davidson Thursday, April 30, 6:30–9 pm

While French food is famous for its heavy sauces and rich desserts, the typical French diet is extremely wholesome. In this class, we will start with a French farmhouse vegetable soup served over croutons and garnished with Gruyere cheese; coq au vin served with crispy roast potatoes; and a flourless gateau au chocolat with portpoached pears.

DT • WCC • $39 • +$7

gluten free

hands on

The transformation of the new Co-op Connections Building (across the street from the Downtown store) continues, and every day it gets a little easier to visualize the beautifully renovated building that will be, and to forget its less-than-lovely earlier incarnations.

The building will house a combined community meeting room and Healthy Connections classroom with a demonstration kitchen, administrative offices, and The Co-op Bakery that will include a production kitchen and retail shop.

The combined classroom/meeting room will be a convertible model, able to be configured as one big space or two cozier spaces divided by a folding wall. As one opened-up space, with rows of chairs, it will accommodate an audience of about 100. Even when divided, the new cooking class area should comfortably seat 27 students, or even more, whereas cooking classes in the current Connections Building classroom generally max out at 18.

To design the kitchen, we gathered input from many regular Healthy Connections cooking instructors—after all, when it comes to cooks in a kitchen, the more the better! The new kitchen will have significantly more counter space and floor space than either the current Connections Building or the Cordata kitchen.

Every cooking instructor consulted suggested adding a sink for washing produce, and that wish will be granted. Rolling racks for equipment, an under-counter refrigerator, and numerous other design and equipment upgrades should translate into a much more user-friendly kitchen than we’ve had.

Cooking class students will enjoy classes with the help of enhanced audio-visual equipment. Flat-screen TVs will provide crisp images of stovetop action, and a sound system will allow even the most soft-spoken chefs to be easily heard. In case you were wondering, the Cordata store will continue to host classes, and we anticipate making technological improvements to allow it to keep up with the improvements offered in the new classroom.

With luck, we’ll be holding summer classes in the new Co-op Connections Building. We’re looking forward to welcoming the community to the new space.

• www.communityfood.coop

photo by Matt Curtis

Tim & Vic The People Behind the Gleaming Wine Department Shelves

by Vic Hubbard, Downtown Wine Department Manager

I am often asked what my favorite wine is.

Working in the Co-op wine department, and having the opportunity to sample thousands of wines from all over the world, I have lots of favorites. For Cordata Wine Department Manager Tim Johnson and me, evaluating wines is all part of the job—often more than 100 wines a week. Tim and I work side by side to select affordable, well made, and honest wines that we feel our Co-op family of customers will appreciate.

Here we answer some common questions about the Co-op wine department and about ourselves, and share a few tips on how to get the most out of your Co-op wine purchases.

What criteria do we use when picking wines for the Co-op wine shelves?

Often, using the combined buying power of our two stores, we can negotiate deals that we then pass along to our memberowners. At the same time, we are doing our best to offer diverse wines from the world’s great wine regions; support our local winemakers and growers; promote organic and sustainable wines and vineyards; buy as much as possible from locally based, family-owned distributors; and respond to customer requests and preferences.

Do we carry the same wines at both stores?

We have many wines in common between the two stores, but seeing a wine at one store does not guarantee that it will also be at the other. Dealing with up to 10 different distributors and often obtaining small lots of wine at special pricing, while also accounting for differences in customer de-

13

Wine department customers know they can rely on Co-op Wine Department Managers Vic Hubbard (left) and Tim Johnson to personally taste and select every vintage on our shelves. Tim and Vic are also happy to make suggestions for any event—from large gatherings to tonight’s dinner.

mand and the sales history at each location, it would be impractical to carry the same wines at both stores. We each try to tailor our selection for our unique customer base.

discount off the shelf price (dependent on availability, and certain sale wines may be excluded). To place special orders contact Tim or me, or talk to service desk staff.

How can Co-op shoppers get the most out of shopping for wine at the Co-op?

I often get comments like, “You carry a lot of wines I’ve never seen before in other stores.”

It’s true. As independent wine shops we are not beholden to the corporate distributors seen in chain stores that do their own merchandising and drive the marketplace in terms of product selection.

So be adventurous, try something new, and take note of our signage—usually based on our personal tasting notes—and know that Tim and I are always happy to share our insights or help you make a selection.

How fun is your job?

Well one thing is for sure— it’s a job I don’t mind taking home with me.

Though neither Tim nor I grew up in wine-drinking families, we have both had a longtime interest in wine.

For me, wine is a sensory mingling of food, travel, culture, and civilization. Plus, we have the pleasure of dealing with a wealth of interesting and friendly customers, many of whom we have built relationships with over the years. We have also cultivated many long-term relationships with our distributors, sales people, winemakers, and growers. They are honest, reliable, hardworking individuals with commitment and passion for their business.

For me, wine is a sensory mingling of food, travel, culture, and civilization.

If I buy a quantity of bottles, do I get a discount?

The short answer is no; we basically price our wines as low as we can without the requirement of buying several bottles at once. However, for member-owners we offer the option of ordering wines by the case at a 15 percent

Tim and I enjoy sharing our knowledge of and passion for wine, and we look forward to talking with you on your next visit to the Co-op wine department.

14

Community Food Co-op • In Season • Winter 2015

Planting Guide

Vegetables

March

April

May

June

July

August

Artichoke Arugula Beans Beets

photo by Matt Curtis

WHATCOM COUNTY

Getting Ready to Garden

by Tracy Bahr, Downtown Garden Center

Broccoli Brussel Sprouts Cabbage Napa Cabbage Cantaloupe Cauliflower Chard Collards Corn Cucumbers Eggplant Fennel Kale Leeks Lettuce Green Onions Onions Pak Choi Peas Peppers Salad Mix Spinach Winter Squash Summer Squash Strawberries Tomatillios Tomatoes Flowers

March

April

May

June

July

March

April

May

June

July

August

Nasturtiums Pansys & Violas Sweet Peas Cosmos Marigold Zinnia Snapdragon Herbs Basil Cilantro Dill Marjoram Parsley Perennial Herbs Summer Savory Chamomile Plant with Caution - May Need Protection Plant with Wild Abandon

August

As soon as the first crocus and daffodils pop out of the ground, gardeners get “the itch.” After poring through seed catalogs, planning what and where to plant, and dreaming about bountiful summer harvests, it’s finally time to get started on the 2015 gardening season.

In early February, seed racks return to the Co-op garden centers with seed packets from Ed Hume, organic seed from High Mowing Seeds, and local organic seed from Uprising Seeds.

In March we’ll have vegetable, herb, and flower plant starts from all-local sources including Sunseed Farm, Joe’s Garden, Cascade Cuts, Windy Meadows, and Thompson’s Greenhouse.

We’ll also carry a supply of soil, compost, soil amendments, and other garden essentials.

Experienced gardeners will be ready to dig right in and get growing. For the less-experienced aspiring gardeners, we are lucky to have a plethora of resources available in our community.

As always, Co-op staff is available to answer your gardening questions and provide information about any of the products offered in our garden centers.

Featured on this page is a handy planting guide developed

by Nick Guillford, proprietor of Sunseed Farm in Acme. Nick has been growing organic produce

and garden starts since 1997, and you’ll find the largest selection in town of his plant starts in our garden center later in the season.

The WSU Whatcom County Extension website hosts a wealth of information for gardeners. See the Community Horticulture section for links to learn more about the Master Gardener program, community gardens, garden share, compost and recycling, and pretty much anything you need to know about your garden, lawn, or landscaping in the Pacific Northwest.

Another great local resource is Cloud Mountain Farm Center.

The center offers free community workshops on a variety of topics from vegetable gardening to the art of espalier (that’s the fancy word for training fruit trees or vines to grow along a fence). They also offer advanced workshops, for a fee.

Garden Spot Nursery is another source for a variety of free, fun workshops for the home gardener.

So, whether your garden is the envy of the neighborhood or you’re just putting a few containers on your apartment porch, why not “scratch the itch” and try your hand at growing some vegetables, herbs, or flowers this year. sunseedfarm.com whatcom.wsu.edu cloudmountainfarmcenter.org garden-spot.com

• www.communityfood.coop photo courtesy of Reach Out and Read Program

In 2014, the Reach Out and Read (ROAR) program distributed about 7,500 books to young patients at PeaceHealth Medical Group Pediatrics. At left, siblings hoist their new books in celebration after completing their well checks, and Dr. Jen Rosquist, the physician champion for ROAR, reads with a young patient.

PeaceHealth Medical Group Pediatrics

Reach Out and Read Program Community Shopping Day: Saturday, February 21

by Robin Elwood, Downtown Deli and Co-op Staff Writer

PeaceHealth Medical Group Pediatrics is where I take my kids to get their shots—and where they are recognized for their outstanding bravery with a sticker. These days, though, every kid who goes in for a well-check appointment comes out clutching a shiny new book, courtesy of February’s Community Shopping Day (CSD) recipient, PeaceHealth Pediatrics' Reach Out and Read program.

At each wellness checkup, starting at 6 months old, children and their parents receive an age-appropriate children’s book from clinic staff. By the time a child enters kindergarten, they have a collection of eight books—if they haven’t eaten them, colored in them, or lost them. Even if they have, the time spent reading together is something they’ll never lose.

Reach Out and Read started in Boston in 1989, with subsequent chapters opening around the country by local supporters. Locally, February marks the first anniversary of

donate the difference Show your support for this valuable community organization by rounding up your purchase amount at any register. Just let your cashier know that you’d like to Donate the Difference!

the program at PeaceHealth Pediatrics. Dr. Jen Rosquist, one of the doctors responsible for getting the program established, said about 7,500 books were distributed in the first year.

“I’m super excited about how this year has gone. Where I did my residency we participated in the program, and I’ve always wanted to bring it to our office. I’ve been a pediatrician now for 15 years, and here it is,” said Dr. Rosquist.

One hundred percent of CSD funds will support the purchase of children’s books— pure and simple. There are no administrative or storage costs, so every penny is used to fund books for the children.

“We had a 6-month-old in the office today for a well-check, and we gave him his book.

A really simple pattern book with yellow and black shapes, and he took it in both hands and was just very clearly talking to his new book.

He was telling it things,” said Dr. Rosquist.

The switch from talking to books, and occasionally eating them, to reading and mentally devouring them is different for every child, but it is always magical.

According to the national Reach Out and Read website: “When families participate, parents are up to four times more likely to read to their children, and children perform up to six months ahead of their peers on language tests.

These effects have been found in ethnically and economically diverse families nationwide.”

Dr. Rosquist backed that up with personal experience: “I can’t stress it enough; reading aloud to kids from a young age makes a huge difference. We have toddlers coming in, 18 months old, with their own personal digital devices. Screen time is different from being read to. Study after study tells us that on-thelap reading with an adult promotes vocabulary development and early literacy. And literacy unlocks so much learning potential.”

Joan Cervisia, ARNP, also one of the founders of the program at PeaceHealth, added: “I think getting the program established is a great step. Over time, getting other local clinics to join would be great. But the important thing is having timely conversations with parents, so that literacy learning starts early.”

“We have such good opportunity. We see such a comprehensive group of kids, and have a chance to support them over time. It makes a difference to their learning, and also to how they relate to medical care. It’s fun to be able to do something nice and non-medical for the kids, and just give them a book,” said Dr. Rosquist.

For more information visit www.reachoutandread.org.

To donate or volunteer, contact Clinic Manager Kris Sandholm at 360-752-5230 or Nurse Practitioner Joan Cervisi at 360-738-2200.

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16

Community Food Co-op • In Season • Winter 2015

Mentorship

Support local vendors by looking for this icon when you shop.

Beyond Buying Local

By Melissa Elkins, Sustainability Program Coordinator

Purchasing locally made, grown, and manufactured items has always been a priority at the Co-op. Some of the first products we sold when we opened our doors in 1970 were local or regional, and we’ve continued to stock locally made and grown goods in the 45 years since. In 2014, almost 14 percent of our total sales were attributed to companies from Washington state.

In mid-2014 we redefined what local means at the Co-op, with the goal to clarify our product classifications for customers and vendors.

Products labeled as “local” must be produced in Whatcom, Skagit, Island, San Juan, or Snohomish counties, by a company that is physically located in one of those counties, and whose products are warehoused and distributed from within those counties. Products labeled as “Washington” are from areas outside that five-county region.

Our hope is that by creating these two distinct categories we can effectively communicate to consumers where products produced within our state come from. It will take continued education for both staff and consumers, however, since products that are made in the “local” region but are shipped to Seattle for warehousing and distribution are no longer considered to be “local” since they leave the five-county area before arriving at the Co-op.

It’s a bit complicated, but we feel these categories most accurately reflect the food miles that go into the products we sell.

At the Co-op, our commitment to local goes beyond purchasing and labeling products. We have also mentored and partnered with several local businesses and a number of local farms.

The Co-op’s Farm Fund provides grants and low-interest loans to local farmers for a variety of uses. For example, Farm Fund loans enabled Misty Meadows Farm to add a chick incubator, egg washer, grain silo, on-farm kitchen, and winter chicken housing. The loans allowed the farm to reduce costs, develop new products, and increase their flock size.

Through our Business Partner Program, a number of local businesses provide special discounts to Co-op member-owners which adds value to your Co-op membership while cross-promoting other great local businesses.

Co-op department managers have provided mentorship to several local business start-

ups that have since become regular Co-op vendors. To further encourage local business creation and formalize this process, we have produced a New Vendor Packet, which outlines the steps required to start a wholesale food business in Washington state.

The packet and vendor application also clearly outline the Co-op’s expectations for bringing in a new product—such as it must not contain any genetically modified organisms (GMOs) or any ingredients from our banned ingredient list—and outlines further requirements to do business with the Co-op.

Our hope is that this guide will help demystify the process of bringing a wholesale food product to market, and help spur our local economy.

The Co-op continues to look for new and innovative ways to support our local economy and to help keep the shopping dollars you spend at the Co-op circulating locally in support of local entrepreneurs, local farmers, and established local businesses.

At the Co-op, our commitment to local goes beyond purchasing and labeling products.

Grow with us! We love partnering with local vendors.

Look under the SHOP tab at www.communityfood.coop to find out more.

Co-op

our nursery opens february 1st !

community | education | sustainability

it’s a good time to plant

workshops begin february 14th open monday-saturday 10-5, sunday 11-4 6906 goodwin road, everson | (360) 966-5859

www.cloudmountainfarmcenter.org

• www.communityfood.coop photos by Habiba Sial

Welcome to Kimchi Nirvana

by Jeremy Meadows, Cordata Deli Cook

Kimchi Stew expands your cooking repertoire with a new and unique flavor profile. The recipe comes together particularly easily using leftover shredded chicken, or leave out the meat (but not the flavorful marinade ingredients) for a vegetarian main dish.

Control the degree of heat by varying the amount of chili flake.

Kimchi Stew 6 ounces thinly sliced pork belly (or 2 cups cooked shredded chicken)

There are two types of people: those who love kimchi and those who loathe it. I used to count myself as one of the latter category’s staunchest supporters. “How,” I thought, “could anyone enjoy something that looks like it was collected from a crime-scene and smells like a fisherman’s socks?” But those were the dark times, before my conversion.

My epiphany came in the form of a hot dog—a plain old bratwurst with ketchup and mustard. But where once sat a drab pile of sauerkraut, there, atop my dog, sat that blood-red concoction from the farthest east—pungent, spicy, and redolent of the ocean. I was immediately struck with that feeling you get when you see someone you know, but outside of their usual context, like running into your dentist at a party.

“What are you doing here,” I thought. But I

persevered. And I’m glad I did, because the flavor, to put it mildly, was sublime.

My road to kimchi nirvana, however, was not an easy one. Like coffee or alcohol, kimchi is an acquired taste. And just as the road to coffee and alcohol connoisseurship is often paved with sugar and littered with bottles of peach schnapps, it often takes a bit of flavor-masking to develop an appreciation for kimchi. So, don’t just dig right into the jar.

At first, try it in a stir fry or on a hot dog. Or better yet, try this kimchi stew recipe, which tastes like a funkier version of American chili.

Still, you might be wondering, “Why not just stick with what I already know and love?” Well, there are kimchi’s legendary health benefits to consider. But more importantly, the taste (once acquired) is utterly delicious. So, hold your nose, open your mouth, and see the light.

2 tablespoons minced garlic 1 tablespoon minced ginger 2 tablespoons soy sauce 1 tablespoon mirin ½ yellow onion, thinly sliced 1 cup tightly-packed kimchi ½ cup kimchi juice from kimchi jar (if there isn’t enough squeeze kimchi to extract more) 1½ cups water 1 tablespoon red miso 2 tablespoons Korean chili flake (or 1 tablespoon red pepper flake) 8 ounces soft tofu, cubed 2 thin-sliced green onions 1 tablespoon butter 1. Marinate the pork belly (or chicken) with garlic, ginger, soy sauce, and mirin while you prepare the other ingredients.

2. Put a heavy bottomed pot over medium heat.

Once hot, add pork belly mixture, (or if using chicken add a little oil then chicken mixture).

Sauté for a few minutes, then add onions and kimchi. Sauté for about 5 minutes, stirring often, until very fragrant.

3. Add kimchi juice, water, miso, and pepper flakes. Bring to a boil, then taste. Add more chili flakes if desired.

Who benefits from the Farm Fund? We all do!

4. Turn heat to low, add tofu and simmer for 20 minutes.

Donations accepted at all registers, by mail, or phone. Fore more info visit www.communityfood.coop

5. Just before serving stir in butter and garnish with green onions.

Adapted from the kimchi jjigae recipe at norecipes.com.

17

18

Community Food Co-op • In Season • Winter 2015

Owner Appreciation Coupon

VOLUME DISCOunT when you spend % OFF 0 - 74

5

$

$

99

you spend % when

10

OFF $75 - $14999

Not a Co-op member-owner yet?

Everyone’s welcome

Shop our community-owned natural grocer.

you spend % when

15

Valid February 1–15.

5

% OFF

OFF $150 and up

Must present coupon to receive discount. Limited to one coupon per owner. Must be presented at time of purchase to receive discount.

May not be combined with other coupons or discounts or be applied to special orders. Valid only for Co-op member-owners.

when you spend $ 30 or more

Valid February 1–15.

Not valid for Co-op member-owners. Must be presented at time of purchase. May not be combined with other coupons or discounts.

The next volume discount Owner Appreciation Coupon will be valid July 1–15, 2015.

Coupon Savings Add Up for Co-op Shoppers

by Tom Emrich, Information Systems Coordinator

Double up on your savings!

Clip your own!

Grab ’em off the shelf.

Kids Corner Do a bit of sleuthing at the Co-op! Find a handout for the Kids Corner Detective Challenge in the play area at either store.

You do not need to touch or pick up any product to complete the challenge—just use your alert mind and sharp eyes. Ask a parent for assistance, if needed. Everyone who participates will be entered in a drawing to win a $5 Co-op gift card.

Congratulations to the winners of the autumn Kids Corner corn maze challenge. The two winners, selected at random from all entries, were Emma Kusick (age 4) and Rylee Harlow (age 11). They each received a $5 Co-op gift card.

In 2014, Co-op shoppers redeemed more than 43,500 Co+op Deals coupons, resulting in nearly $40,500 in savings. The coupons in the Co+op Deals booklet are available for use by all Co-op shoppers.

Savvy shoppers keep an eye out for Double Savings signs, posted throughout our stores. Double Savings (also available to all Co-op shoppers) offer, well, double savings by adding coupon savings on top of already reduced sale prices. One recent Double Savings item resulted in a 75 percent discount—the largest yet!

Co-op member-owners save even more by redeeming the ever-popular Owner Appreciation Coupon Volume Discount (above). Volume Discount coupons are included in every issue of In Season magazine, which publishes in February, July, and October. In 2014, Volume Discount coupons added up to nearly $128,700 in savings for Co-op member-owners.

Other ways to save at the Co-op? Shop for Co-op Essentials items throughout the store that offer savings on more than 50 everyday items, and check the sales page on our website for current sale items in our fresh departments—specialty cheese, meat, and produce.

Happy savings!

• www.communityfood.coop

5

by Laura Steiger, Publications Editor photos by Matt Curtis, Graphic Designer Not heading to a warm, sunny island for a mid-winter break?

These essentials will see you through to spring.

winter essentials

green your buzz

hip coffee pots wear reusable socks $12.95 coffeesock.com

mad cat salsa

game day is fleeting, but nachos are forever $6.99/16 ounce on facebook

flower power

instantly brighten any winter day price varies

swirly suds

slice your own zum bar goats’ milk soap $18.99/pound indigowild.com

vegan comfort food

because everybody loves mac-n-cheese $2.79 earthbalancenatural.com

de si In n po ou C While we were busy appreciating you during the October Member-Owner Appreciation Days in our stores—you returned the favor! Thanks for sharing what you most appreciate about the Community Food Co-op.

We’re glad the feeling is mutual. After all, Food may be our middle name, but Community comes first!