COUPON INSIDE!
In Season AUTUMN 2019
ALL MONTH LONG • It’s Co-op Month! • Downtown art show featuring Children of the Setting Sun Productions. • Cordata art show featuring Kayla Nygren.
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OCTOBER
National Kale Day
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OCTOBER
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OCTOBER
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OCTOBER
Autumn Apple Sampling
OCTOBER
Noon to 3 pm at both stores Taste our selection of Washington heirloom apples.
Pitchfest 6 pm in the Co-op Connections building 405 E Holly Street, Suite 103 Bring your cellphone and vote for your favorite pitch! Details on our website and in our stores.
Coast Salish Day
SEED: Community Shopping Day for Whatcom Jazz Music Arts Center Two percent of today’s combined sales will be donated. Stock up and support music education for lower-income members of our community!
Celebrate Co-op Month
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ctober may be our favorite month. It heralds the arrival of Co-op Month, Non-GMO Month, and Fair Trade Month! This is what we’re planning for Co-op Month. • Enter the annual MemberOwner Appreciation Drawing at either store for your chance to win a $300 Co-op gift card! • Enjoy big savings with your Member-Owner Appreciation Coupon (see back page). • Attend a screening of The Pollinators at 1:30 pm Sunday, October 20, at Pickford Film Center (see next page for details). • Shop for products from our fellow co-ops, discover new fair trade items, and look for the Non-GMO
Project Verified butterfly on products throughout the store. • Next year is our 50th anniversary! Please share your Co-op memories and photos at info@communityfood.coop. • Take a moment to reflect on what Co-op membership means to you and share your Community Food Co-op story with friends, family, and neighbors to keep our co-op growing. Thank you for being a Co-op member-owner! It is a pleasure to be Whatcom County’s only communityowned grocer and to serve our member-owners with sustainable groceries, knowledgeable staff, and great customer service.
The Pollinators Doctober film at Pickford Film Center Sponsored by Community Food Co-op Film screening at 1:30 pm Join us for a pre-screening reception and a Q+A following the film (see next page for details).
ALL MONTH LONG • Downtown art show featuring Co-op staff artists. • Cordata art show featuring Deb Dole.
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NOVEMBER
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NOVEMBER
Holiday Downtown Wine Walk
NOVEMBER
Thanksgiving Online Ordering Orders accepted November 1–24.
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NOVEMBER
Deviled Egg Day
NOVEMBER
Tickets and information at downtownbellingham.com/events Special guest Liam Doyle of Lost River Winery in Winthrop, snacks, and live music by Tea Seas Trio.
13 Details inside.
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Smart Business Leadership Series
20–27 NOVEMBER
SALE stock up & save at your
SEED: Community Shopping Day for Growing Veterans Two percent of today’s combined sales will be donated. Stock up and support Growing Veterans’ Winter Farming Program.
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Mix & Match Wine Sale Buy six, get 20% off. Tastings in our stores during the week.
NOVEMBER
Economic Sustainability: Profit Co-op Connections classroom 11:30 am–12:45 pm Free, lunch available for purchase.
Thanksgiving Day All Co-op locations are closed.
Meeting and event details at communityfood.coop.
Cordata Store
315 Westerly Road Bellingham WA 98226 Open daily 7 am –9 pm
communityfood.coop 360-734-8158
Everyone Can Shop Anyone Can Join
Downtown Store
1220 N Forest Street Bellingham WA 98225 Open daily 7 am –10 pm
Co-op Bakery Café 405 E Holly Street Bellingham WA 98225 Open daily 7 am – 4 pm
In Season, Autumn 2019
Board of Directors
Editor, Laura Steiger lauras@communityfood.coop Design/Production, Habiba Sial Printed on 30% PCW recycled paper. Back issues on website. Acceptance of advertising does not indicate endorsement by the Co-op. Nutrition and health information provided for informational purposes only; consult a licensed practitioner.
The Co-op is Whatcom County’s only member-owned grocer. Member-owners are welcome at Board of Directors and Member Affairs Committee meetings. Board Administrator, Jean Rogers jeanr@communityfood.coop or 360-734-8158, ext. 311. Cover photo by Heather Barnes. Back cover photo by Habiba Sial.
JOIN US FOR A MOVIE AT THE PICKFORD!
The Pollinators FILM SCREENING
1:30 pm Sunday, October 20 at Pickford Film Center Join us for a pre-screening reception and a Q+A following the film: • WWU Outback Farm Apiary Hear how the apiary can function as the heart of a pollinator corridor through Whatcom County and serve as a demonstration garden and a world-class facility for teaching beekeeping, entomology, and the importance of pollinators for the environment and for our health. • Rob Rienstra of Beeworks Farm in Bellingham Rob is focused on keeping strong, healthy bees and harvesting individual raw and unfiltered honeys from Pacific Northwest botanical sources like maple, blackberry, fireweed, and alpine flower. • Jimmy Kintzele of Southern Exposure Family Farm Already using bee-friendly farming practices, Jimmy will tell us about a native pollinator habitat project he is installing on his farm next spring. See you at the movies and at the Co-op to celebrate Co-op Month!
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A cinematic journey around the United States
LEARN MORE
• thepollinators.net • beeworks.farm • bit.ly/wwuapiary •@southernexposurefamilyfarm on Facebook
following migratory beekeepers and their truckloads of honey bees as they pollinate the flowers that become the fruits, nuts, and vegetables we all eat. We will talk to farmers, scientists, chefs, economists, and academics along the way to give a broad perspective about the threats to honey bees and what it means to our food security.
What’s fresh
& local! in the Produce Department
BY DAVE SANDS, DOWNTOWN PRODUCE DEPARTMENT
As the gardens of summer are laid to rest, the bounty of the summer sun continues to be delivered to the Co-op’s door.
Photo by Habiba Sial.
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he cooler temperatures of autumn bring sweetness into the field and members of the brassica family (kale, broccoli, and cauliflower) and root crops (beets, parsnips, carrots, and rutabagas) develop higher sugar content with the arrival of the first frost. The low temperatures that turn the autumn leaves red also bring a kiss of purple to Brussels sprouts and added flavor dimensions for which many farmers patiently wait before harvesting. Cold temperatures also bring out the sweetness of many hard winter squash varieties. Although winter squash are known for their ability to hold, or keep for months, many varieties are fairly fragile and short lived and only keep for a month or so. Of these short-lived squashes, delicata and kabocha are among my favorites. Their smooth fine-grained texture melts perfectly in soups and stews, and their thin skin is easier to trim off than the hard armored shell of the storage king—the butternut squash. Autumn in Washington means apple season is on. The abundance of apple varieties this time of year is astounding.
By October, most of the standard varieties are here—Fuji, Braeburn, and Honeycrisp—with Pink Lady showing up just before Halloween. Those varieties are always a tasty treat, and they keep so well that we get to enjoy them for months and months. There are many interesting heirloom apples that the Co-op gets for only one or two weeks at a time that offer unique flavor profiles, different from what is popular today. Our friends over in Okanagan County make weekly trips from their orchard to bring us an ever-changing palette of organic heirloom apples. Come see us and discover our favorite apple “du jour”!
INTERESTED IN GETTING A TASTE? Stop by our annual autumn apple sampling at both stores from noon to 3 pm Saturday, October 19. For more apple talk, see Dave Straub’s essay on apples and the varieties grown by JC Kauffman at Filaree Farm in the Okanagan (on previous page).
2019 LOCAL FARMER AWARDS
Honor Outstanding Local Growers BY JEAN ROGERS, FARM FUND ADMINISTRATOR
Meet the 2019 Local Farmer Award winners!
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abor Day weekend was a fitting time to celebrate and honor our farmers, and given the large turnout for the Community Food Co-op Farm Celebration, many people felt the same. Now, as the late harvest season arrives, we are excited to highlight the winners of the Local Farmer Awards announced at the event last month. We received many great nominations, resulting in an impressive list of outstanding farmers. With such an exceptional group, selecting the award recipients was a tough decision. Congratulations to all the well-deserving farms nominated by local eaters, food businesses, and fellow farmers. We are thrilled to present the 2019 award winners and tell you a little about each one.
IT TAKES A COMMUNITY standing with our hard working farmers to maintain and grow our supply of fresh, healthy local food. After the Farm Fund’s largest funding distribution in history this year, it’s time to refill the coffers for 2020. Help us meet our funding goals of $10,000 for the Next Step Grant Project and $15,0000 for the low interest Farm Fund secured loan fund.
Donate
online or at a cash regis ny ter.
...and the nominees are... Innovator Farm Nominees highlighting a farmer who has contributed innovative/ sustainable practices to local farming
Boldly Grown Farm Cooperativa Tierra y Libertad Neil’s Bigleaf Maple Syrup Slanted Sun Farm Small Acres Farm Southern Exposure Family Farm
New Farmer Nominees highlighting an outstanding new farm in first 5 years of farming locally
Alluvial Farms Bittersweet Family Farm Cabrera Farms City Sprouts Farm East of Eden Farm Farias Farm Flynn Farms Free Range Flowers Kragnes Family Farms Silva Family Farm The Crows Farm Wild Acres Family Farm
Mentor Farmer Nominees highlighting a farmer who has shared experiences, skills & support with other local farmers
Harley Soltes, Bow Hill Blueberries Jason and Nathan Weston, Joe’s Gardens Mauricio Soto, Arado Farm Rosyln McNicholl, Rabbit Fields Farm Tom and Cheryl Thornton, Cloud Mountain Farm Center Viva Farms
Bright Spot Nominees noteworthy farmers who were nominated outside the other three categories
Alluvial Farms Cooperativa Tierra y Libertad Foothills Farm Mama’s Garden Margaret Gerard, Sunseed Farm Roslyn McNicholl, Rabbit Fields Farm Well Fed Farms
Silva Family Farm photo by Fredrick R. Sears; Rabbit Fields Farm photo by Isabel Lay and Merrideth McDowell; Cooperativia Tierra y Libertad photo by Matt Curtis; Small Acres Farm photo by Fredrick R. Sears; Cloud Mountain Farm Center photo by Laura Rogers for WhatcomTalk.com.
Local Farmer Award Winners PRESENTED IN 2019 BY COMMUNITY FOOD CO-OP FARM FUND & SUSTAINABLE CONNECTIONS
e so many Because there ar tion, we va aspects to inno this year! s rm fa chose two
Innovator Farmer Award
Modesto Hernandez Leal and Ramón Barba Torres Cooperativa Tierra y Libertad Tierra y Libertad is a farmworker-owned cooperative that formed so members can have control of business decisions, build a better future for their families, and continue their cultural practice of organic farming. By working together, they provide resources to experienced growers and support their community. Look for their delicious strawberries, raspberries, and blueberries in local markets, and check for seasonal U-pick days at the farm. A big welcome to one of Whatcom County’s newer cooperatives! We look forward to their continued growth and success.
New Farmer Award
Bright Spot Farmer Award
Maura and Pablo Silva Silva Family Farm
Roslyn McNicholl Rabbit Fields Farm
Silva Family Farm is a certified organic berry farm, known for the quality of their strawberries and heirloom blueberries. Just three years into their business, they have bought their own farm, one of the biggest challenges new farmers face. This season they added berry bushes on the new land using a Farm Fund Next Step grant, and their blueberries were on the produce shelves at the Co-op. We’re excited that these skilled growers are building a resilient farm in the region. Congratulations, Pablo and Maura! Here’s to a great future for Silva Family Farm.
Roslyn’s produce is a mainstay at the Coop, and if you’ve been to the Bellingham Farmers Market, you’ve certainly seen her bright booth full of amazing veggies. From her cheery attitude and enthusiasm for teaching people about local produce to mentorship, potlucks, and barn dances, Roslyn goes above and beyond to bring people together and keep things fun. As one nominator said, “she’s a one-woman powerhouse, and super inspirational.” We are fortunate to have such a talented local grower. Thanks, Roslyn!
Innovator Farmer Award
Mentor Farmer Award
Mia Devine and Chris Henderson Small Acres Farm
Cheryl and Tom Thornton Cloud Mountain Farm Center
Solar panels, timed irrigation, and systems to create on-farm compost are just a few examples of technological innovations developed by Chris Henderson and Mia Devine. Energy resource specialists Mia and Chris have helped other farms reduce their carbon footprint while constantly pushing the limits of small-scale farming. A nominator summed it up by saying, “their farm is one of the best examples of smallscale sustainable agriculture done right in Whatcom County. They have been an amazing resource for other farmers and have approached their farming practices with great intention and forethought.”
Tom and Cheryl have been farming for over 40 years. What started as a commercial farm based around education has become a full educational nonprofit farm where people can learn everything from planting and harvesting lettuce to pruning and harvesting an assortment of tree fruit. They share knowledge freely and have influenced everyone from aspiring farmers to well-established growers. It’s hard to understate the impact they’ve had. Thanks, Tom and Cheryl, for your stewardship of local farming!
LOCAL VENDOR PROFILE
Jack Mountain Meats BY LAURA STEIGER, OUTREACH TEAM
The Co-op’s commitment to local producers goes beyond the produce department and the grocery aisles.
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ur meat department managers source the best in local meat and seafood for Co-op shoppers: superior quality, sustainable, grass-fed, humanely raised, and wild-caught. The meat department sets a high bar for its providers, and Jack Mountain Meats is one of the local businesses that consistently meets our high standards. In March 2015, Jack Mountain Meats moved into its new home in Burlington after completing a full top-to-bottom remodel. Prior to completion of the remodel, the business was listening to feedback from its farmers market customers, perfecting its recipes, and developing relationships with local farms.
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listening to feedback from its farmers market customers, perfecting its recipes, and developing relationships with local farms
Jack Mountain Meats partners with one family farm in Washington for all of its pork. The animals are born and raised on the farm and the heritage-breed pigs are free-roaming and farrowed in pens, not in crates. They are fed a non-GMO diet of peas, barley, triticale, and wheat, which Chris DePalma, Jack Mountain Meats general manager, believes is reflected in the overall quality and flavor of the pork. The animals are not fed antibiotics. The company’s tag line—Pure • Local • Honest—reflects its philosophy to use simple recipes, source local ingredients whenever possible, and never use fillers, msg, or gluten. At the Co-op, we carry six Jack Mountain Meats sausage varieties: classic brats, chorizo, country morning sausage, sage breakfast sausage, Italian hots, and sweet Italian. Handcrafted German-style sausages, the pork is always cut, never ground or pressed, resulting in a superior texture. The spice mixes are blended in-house, and the company works to source locally grown herbs whenever possible. In addition to sausages, the Co-op also carries Jack Mountain Meats seasoned porchetta pork roast, elegant and rustic pork chops, pork belly, pork shoulder roast, spare ribs, and a limited number of tenderloins. The pork that is delivered direct from the farm to Jack Mountain Meats on Tuesdays may be cut, seasoned, vacuum-sealed, and then delivered to the Co-op by the end of the week.
Chris DePalma, general manager, is proud of the Jack Mountain Meats facility in Burlington and his crew of skilled nose-to-tail butchers who provide quality local pork products to the Co-op. Chris’ favorites are the two varieties of breakfast sausages: the sage breakfast sausage with a hearty dose of fresh sage and the country morning sausage with a finer grind that is a more traditional breakfast sausage. Apparently, he also cooks a mean porchetta roast that he serves with mashed potatoes and mushroom gravy. Chris is proud of the team of highly skilled nose-to-tail butchers and the quality products that Jack Mountain Meats provides. “I try to build a community here of employees. We spend a lot of time together each week and the workplace is very family oriented. They all have a passion for what they do, and that comes through on a day-to-day basis.” That passion is evident in Travis Stockstill, a production manager at Jack Mountain Meats, creator of The Meat Block podcast, and popular on Instagram as @americanbutcher. Travis tested and qualified to be one of the six members of the 2020 U.S. team in the ultra-competitive World Butchers’ Challenge, considered to be the Olympics of butchery. His accomplishments exemplify the passion of the entire Jack Mountain Meats staff. Interested in trying something new? Our meat department staff can make a recommendation or share preparation tips for Jack Mountain Meat products. Cordata Meat Department Manager Shawn McGuirk said, “Their bone-in pork chop will make a person fall in love with pork. They are so juicy and packed with flavor.” You can also visit The Butcher’s Block recipe blog at jackmountainmeats.com for more ideas. There’s even a recipe for porchetta roast. Wonder if that is Chris’ personal recipe?
Photos courtesy of Jack Mountain Meats.
Of course, Jack Mountain Meats sausages and other cuts of pork would be delicious accompanied by one of the delicious krauts or kimchi from Pangea Ferments. Read about Pangea Ferments on the centerfold.
Quinoa Corn Chowder BY ALISSA SEGERSTEN, CONTRIBUTING AUTHOR
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t’s a great way to use up leftover roasted chicken and cooked quinoa! Use homemade chicken or vegetable stock for best results. The raw cashew butter gives the chowder a creaminess without dairy. Quinoa, pronounced KEEN-WAH, comes from the Andes Mountains in South America where it was once a staple food for the Incas. Quinoa contains all eight essential amino acids and has a delicious, light nutty flavor. Quinoa makes wonderful grain salads or is great served with a vegetable and bean stew.
QUINOA CORN CHOWDER dairy free • vegan optional • about 8 servings
Recipes reprinted with permission from The Whole Life Nutrition Cookbook. Photo by Alissa Segersten.
1 tablespoon extra virgin olive oil or coconut oil 1 large onion, chopped 1 leek, chopped 2 to 3 cloves garlic, crushed 3 stalks celery, chopped 3 to 4 carrots, diced 1 large poblano pepper, diced 4 to 5 ears corn cut from the cob or 1-16 ounce bag frozen corn 8 cups chicken or vegetable stock 2 to 3 tablespoons raw cashew butter 3 cups cooked quinoa 2 cups cooked chopped chicken (optional) 2 to 3 cups chopped kale 2 teaspoons Herbamare (available in the Co-op spice section) freshly ground black pepper 1. Heat an 8-quart stockpot over medium heat. 2. Add the olive oil, then add the onions and leeks; sauté about 5 minutes. 3. Then add the garlic, celery, carrots, pepper, and corn; sauté a few minutes more. 4. Add the stock and cashew butter; cover and simmer for 20 to 25 minutes, stirring occasionally. 5. Add the cooked quinoa, chicken (optional), kale, Herbamare, and plenty of freshly ground black pepper; cover and simmer 5 to 10 minutes more. 6. Taste and adjust salt and seasonings if necessary. If you like your chowder spicy, garnish your bowl with chopped fresh serrano chilies! GARNISH: chopped cilantro, parsley, and/or serrano chilies
BASIC QUINOA 1 cup quinoa 1½ to 1¾ cups water pinch sea salt 1. Rinse quinoa well with warm water and drain through a fine strainer. Quinoa has a natural saponin coating that repels insects and birds. It has a bitter taste and can cause some digestive upset when consumed. Rinsing with warm water removes the saponin. 2. Place rinsed quinoa, water, and sea salt into a medium pot with a tight-fitting lid. 3. Bring to a boil, reduce heat to low and simmer for 15 to 20 minutes or until all of the water has been absorbed. 4. Fluff with a fork before serving. VARIATION Replace the cooked quinoa with cooked wild rice. TIP To cut sweet corn from the cob, stand it up over a plate or a wide, shallow bowl and cut downwards using a serrated knife. Keep rotating the corncob to cut it all.
Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition and Nourishing Meals, the mother of five children, a whole-foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet. Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Learn more at nourishingmeals.com.
LOCAL VENDOR PROFILE
P izza’zza BY LAURA STEIGER, OUTREACH TEAM
Stock your freezer with Pizza’zza pizza and ice cream sandwiches.
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passionate about transforming local ingredients into something delicious, wholesome, and nutritious
One of the main missions of Pizza’zza is to source as many local ingredients as possible. “It’s a huge reason why we are in the food business to begin with. So many things are processed and shipped from the far reaches of the world to get here,” said Erica. She sees their business as an intermediary between growers/ producers and eaters. Will, an owner since 2006, works with local farmers to source ingredients for the business. Erica came on board in 2016 when they launched the Pizza’zza food truck. With a background as a nutritionist, she is passionate about transforming local ingredients into something delicious, wholesome, and nutritious. The couple has four children, so they also understand the value in helping busy families get something nutritious on the table every night.
Pizza’zza ice cream sandwiches are baked from scratch with flour from Fairhaven Organic Flour Mills and chocolate chips from Chocolate Necessities, filled with Lopez Island Creamery ice cream, and finished with San Juan Island Sea Salt.
Nutritious? Erica explained that pizza, when done right, is actually a balanced meal. Pizza got a bad rap from decades of commercially produced pizzas overloaded with too much cheese. The pizzas at Pizza’zza maintain a proper balance of scratch-made crust and inventive toppings to cheese. Not just any cheese, either. Daniel and Nidia Wavrin of Ferndale Farmstead Cheese worked with Pizza’zza to tailor a mozzarella recipe specifically for use on all their pizzas. Cloud Mountain Farm Center grows the basil and Holmquist Hazelnuts grows the hazelnuts for their in-house hazelnut pesto, made in large batches throughout the summer and frozen for use year round. Several more local farms provide a variety of toppings during the growing season. Even the flour used in the pizza crusts is 100% local. Cairnspring Mills in Skagit County not only mills all the flour, but 60% of the grain is Skagit-grown and the other 40% is from Washington state
Photo courtesy of Pizza’zza.
rica Lamson knows that she has one of the best jobs possible. Pizza makes people happy, and Erica, along with husband Will Annett, is the co-owner of Pizza’zza, whose scrumptious pizzas spark joy for hungry pizza-lovers. Along with operating their pizza shops in Fairhaven and on Alabama Hill, plus a food truck, they also sell their delicious frozen pizzas and ginormous ice cream sandwiches to the Co-op (and that makes us happy!). Erica said they were excited to enter a new retail environment, “We can only serve so many people at the restaurants, and this amplifies our mission.”
Photos by Daisey James.
(above) Erica’s son, Sid, bites into a slice of pizza from the family business. (top right) Captain Clark, Pizza’zza baker and bar manager, delivers a pallet of Cairnsprings Mills flour to the pizzeria. With Erica’s background in nutrition, she believes in serving healthful food to her family, and to Pizza’zza customers, and that includes thoughtfully crafted pizzas with a balance of quality local ingredients. Erica’s pizza of choice also includes plenty of veggies.
AVAILABLE AT THE CO-OP Pizza’zza frozen pizzas • cheese • pestomato • Grecian Pizza’zza ice cream sandwiches • chocolate chip cookie with vanilla ice cream • peanut butter cookie with chocolate ice cream • double chocolate chip cookie with mint chip ice cream
growers. Pizza’zza drives to Skagit every 3 to 4 weeks to pick up a pallet of flour, and Erica said, “a pallet is a LOT of flour.” But, let’s not forget about those ice cream cookie sandwiches! Each cookie is a veritable masterpiece created with the best local ingredients and baked fresh in the Pizza’zza kitchen. The whole grain pastry flour is from Fairhaven Organic Flour Mill. Kevin Buck from Chocolate Necessities supplies the perfect chocolate for the chocolate chip cookies. The yummy ice cream center is from Lopez Island Creamery. And the finishing touch on each ice cream sandwich is a sprinkle of San Juan Island Sea Salt. The ice cream sandwiches are a big hit, in the restaurant, on the food truck, and at the Co-op. They have also become popular at weddings! Guests are thrilled when a fancifully decorated freezer full of ice cream sandwiches arrives at a wedding reception. Not unlike the inner glee children experience when the ice cream truck rolls into the neighborhood.
All these goodies are made in the Pizza’zza production kitchen in Fairhaven. It takes extra staff time to prep farmer-direct ingredients and make everything from scratch. “It’s more work, but worth it. That is what we’re about and why we do what we do every day. It’s the choice we make in order to promote a linked food system.” One of Erica’s favorite things is the reciprocation inherent in that linked food system. “The same growers we’re buying from will sit and have a pizza after their delivery. Cheryl from Cloud Mountain just brought her mom in for lunch the other day. Anna and Jeff from Osprey Hill Farm will pick up pizzas to take home. Same with Nidia and Daniel from Ferndale Farmstead.” The Co-op is happy to be a link in that local food system and to spread the delicious mission of Pizza’zza with our shoppers. Stop by soon and pick up a pizza or an ice cream sandwich—or both—and taste the Pizza’zza difference of local ingredients and handcrafted cooking done right.
LOCAL VENDOR PROFILE
Pangea Ferments BY LAURA STEIGER, OUTREACH TEAM
Savory fermented products handcrafted in Bellingham add zing to any meal—breakfast to dinner.
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f Braeden Kaemingk had more opportunity for international travel, he said his fascination of fermented food would absolutely drive his travel plans. But when he first lived in Japan, fermented food wasn’t really on his radar. After graduating from Western Washington University, Braeden put his education degree to use teaching in Arizona and Alaska, and then teaching English in Japan. “Living abroad was phenomenal. I learned more about myself personally than I have from any other life experience,” he said. After completing his initial short-term teaching contract, he knew he’d return.
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his kitchen was crowded with jars of various fermented veggies, and the seeds of Pangea Ferments were sown
In 2009, he moved back and lived in Japan for four more years teaching English primarily to junior high school students. While there, he pursued his love of gardening in his spare time. He rented small plots of land to which he hauled buckets of water on his bicycle. Most gardeners and farmers in Japan are generally from older generations, and Braeden’s Japanese neighbors found it somewhat comical to see this young American transporting sloshing buckets of water on his bike. During these years, he met and eventually married Chika. In 2012, the couple relocated to the U.S. and lived for a few years in the high desert country in Oregon where he began brewing kombucha, pondered opening a tea business, and started dabbling in fermenting food. He was soon feeling called back to Bellingham and in 2014 returned to the Pacific Northwest. Braeden continued his teaching career and in his spare time he gardened. Ultimately, his kitchen was crowded with jars of various fermented veggies, and the seeds of Pangea Ferments were sown. With lots of help from family, the business launched in October 2015 with three products: traditional sauerkraut, three seeds sauerkraut, and kimchi. Initially sold by only a handful of Whatcom County grocers, in 2017 the Pangea Ferments Bellingham Farmers Market booth opened and the business has continued to expand. Pangea Ferments sources a majority of its ingredients from local organic farms in Whatcom and Skagit counties. “There are so many great local farms I can’t possibly list all of them. It’s what our business has really been based around and has kept us moving forward,” said Braeden.
Most Pangea products are cabbage based and during the fall cabbage harvest the work is “fast and furious.” As farmers arrive with freshly harvested veggies, they are processed and batch fermented. The fermentation time is about three weeks for kimchi and four to five weeks for krauts. Then, the fermented krauts and kimchi are jarred and finished in a walk-in cooler. A fun fact about Pangea Ferments products, they basically have an unlimited lifespan even after opening. Of course, every jar is labeled with a “best by” date, during which the flavor profile is at its peak. But Braeden reports that his products “will hold indefinitely after opening … I just dipped into 2015 kimchi last week.” The Kaemingks tend to eat Asian-inspired dishes at home and use a lot of kimchi. Bibimbap is a family favorite. Despite the opinion of some skeptical parents, fermented foods are popular with kids! The couple’s children—Seren, age 4, and Caylum, age 2—love the garlic dill sauerkraut or “the green one” as they call it. Braeden’s favorite time at the farmers market is sharing samples with kids, “Some are having their first taste, and some already love it!” Braeden feels “privileged to be part of this community. Ninety percent of our business is right here in Whatcom County. While our family has grown, our circle of other business friends and advocates has grown exponentially. If I have any takeaway from my experience, I’d say to surround yourself with uplifting inspired people, nourishing real food, and see the positive impact it can have on your life.” Braeden Kaemingk shares the initial steps to prepare Pangea Ferments Garlic Dill Sauerkraut for fermentation. Pangea receives organic produce direct from local farmers whenever possible and then the slicing, dicing, and mixing begins. Fresh cabbages are unpacked, cut, and run through a shredder that eliminates a lot of hand cutting and produces a consistent size of shredded vegetables. Fluffy fronds of dill weed are unpacked and finely diced by hand then mixed with the shredded cabbage, plenty of freshly blended garlic, and sea salt. After the ingredients are combined, they are fermented in small batches (four to five weeks BRAEDEN’S FAVORITE for cabbage-based FOOD PAIRINGS— krauts) before being jarred, labeled, and Kimchi—grilled sandwiches, stored in a walksalads, spring rolls, rice noodle in cooler to finish dishes, avocado toast the fermentation Kraut—more savory sandwiches, process before salads, steamed veggies they are delivered to the Co-op. Curtido—tacos and pupusas
Photos by Matt Curtis.
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THANKSGIVING DAY MADE EASY Thanksgiving Ordering Goes Online This year you can order your Thanksgiving appetizers, sides, and desserts online. It’s as easy as 1, 2, 3!
1 • CHOOSE
your pickup date and location. We just need 72 hours advance notice. Online ordering begins November 1.
2 • SELECT
your items and quantities.
APPETIZERS Veggie tray— fresh seasonal organic vegetables with your choice of in-house dressing (vegan ranch, lemon tahini, tamari ginger, miso sesame, or rosemary balsamic) Meat and cheese tray—a selection of antibiotic- and hormone-free deli meats and rBST-free cheese
SIDES Traditional cranberry sauce • Green bean almondine • Maple-glazed squash • Traditional mashed potatoes • Vegan mashed potatoes • Traditional cranberry pecan stuffing • Vegan and gluten-free wild rice stuffing • Traditional gravy • Vegan herbed mushroom gravy
ROASTED TURKEY Don’t need a whole turkey? Order our sliced herb-roasted turkey breast
DESSERTS Traditional pumpkin pie • Vegan pumpkin pie • Gluten-free pumpkin pie • Caramel apple pie • Cookie and brownie tray: fresh baked chocolate chip cookies, peanut butter cookies, molasses cookies, and chocolate brownies
3 • PAY
online and you’re done!
Your order will be ready for you to pick up on the date and location you selected and will include reheating instructions. All items are prepared to order in the Co-op kitchens with attention to detail and the highest quality ingredients we can source.
TURKEYS ARE COMING!
As soon as our Mary’s Turkeys order arrives in our stores, you may select your turkey in the store or call the service desk of either store and we will select a turkey for you (have a credit card number ready when you call). After you pay for your turkey, we will store it for you to pick up prior to Thanksgiving Day. Watch our social media for turkey delivery date updates.
No space in your fridge? turkey Use our free k! ec ch coat
PUMPKIN SNACKLES BY DREENA BURTON, CONTRIBUTING AUTHOR
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ith the popularity of my “Wholesome Oat Snackles,” published in my Let Them Eat Vegan!: 200 Deliciously Satisfying Plant-Powered Recipes for the Whole Family cookbook, I created this festive, autumnal version. These are just as delicious—maybe even more!
Recipe reprinted from Plant-Powered Families by Dreena Burton, published by BenBella Books. Photo courtesy of Nicole Axworthy.
Makes 12 snackles • vegan, optional gluten-free
1½ cups rolled oats (use certified gluten-free for that option) 1 cup oat flour (use certified gluten-free for that option) ¼ cup raisins 1¼ teaspoon baking powder 1¼ teaspoon cinnamon ¼ teaspoon freshly grated nutmeg ¼ teaspoon allspice pinch cloves, optional ¼ teaspoon lightly rounded sea salt 1½ tablespoons ground chia (you can buy it pre-ground, or grind seeds in a high-powered blender or coffee/spice grinder) ¾ cup pumpkin puree (not pumpkin pie mix, see note) ½ cup + 2 tablespoons pure maple syrup 3 tablespoons unsweetened non-dairy milk ½ tablespoons freshly squeezed lemon juice 1 teaspoon vanilla 2–3 tablespoons non-dairy chocolate chips, optional
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper. 2. In a large bowl, add dry ingredients from rolled oats to sea salt, stirring to mix well. 3. In another bowl, combine the chia with the pumpkin, maple syrup, milk, lemon juice, and vanilla, whisking through to smooth out the pumpkin puree. 4. Add the wet ingredients to the dry, stirring through until nicely incorporated and adding the chocolate chips, if using (see note). 5. Use a cookie scoop (or about 2 tablespoons) to transfer mounds of the batter to the baking sheet. 6. Bake for 13–14 minutes until just firm to the touch. 7. Remove from oven, let cool on the pan for about a minute, then transfer to a cooling rack. PUMPKIN NOTE The consistency of canned pumpkin puree can vary. Adjust accordingly, I use a brand that is fairly thick and dense. KITCHEN TIP I sometimes make these and add chocolate chips to only half the batch. Scoop out about half the batter, then stir in a few chocolate chips, and finish off scooping the batch! IDEAS Try adding toasted chopped pecans to these snackles.
Dreena Burton is one of the pioneering vegan cookbook authors. Vegan for more than 25 years, Dreena is also a mom to three “weegans.” She has charted her journey as a plant-based cook and mother of three through five bestselling cookbooks, including her most recent and beloved title Plant-Powered Families. Dreena has also collaborated with renowned plant-based physician Dr. Barnard on The Cheese Trap, and co-authored their most recent Cookbook for Reversing Diabetes. Specializing in oil-free, whole-foods vegan recipes, Dreena’s secret ingredient is her passion. Reputed for reliability, her recipes bring whole foods together in unexpected ways to yield delicious flavors and rich textures. Dreena’s recipes are regularly featured by groups including Forks Over Knives, Engine 2 Diet, UC Davis Integrative Medicine, Kris Carr, Blue Zones, The Humane Society, and The Food Network. Connect with Dreena’s online kitchen and community at www.dreenaburton.com.
AN ESSAY ON APPLES
To be Eaten in the Wind BY DAVE STRAUB, CORDATA PRODUCE DEPARTMENT
I’ve let my garden go to seed, spiders have built their webs where raspberries once grew, yet the boughs of the world hang heavy with fruit. It’s apple season.
M
ore specifically, it’s heirloom apple season. These gems possess superior flavor and a beautiful wild appearance, but their limited supply and short shelf life make them an elusive treat. Some taste of plum. Some contain notes of vanilla. My personal favorite is the Arkansas Black. Its deep red color looks like something from a Disney villain’s laboratory. Red veins run through white flesh. The texture is dense and tastes as if the whole orchard was fertilized with mulling spice.
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tastes as if the whole orchard was fertilized with mulling spice
I never cease to be dazzled by the apples’ limitless variation of flavor and style. Currently, about 7,500 named varieties of apple exist in the U.S. However, produce departments and orchards are dominated by only a dozen or so. These apples were developed to store well and produce high yields, but they weren’t necessarily chosen for complexity of flavor or beauty. Now, I love a crisp Fuji or mouth puckering Granny Smith as much as anyone, but I am grateful that amid the horizon spanning commercial orchards of Eastern Washington there exist small preserves of the more unique varieties. Filaree Farm in the Okanagan is one such orchard. JC Kauffman bought Filaree from its previous owners who selected trees for their novelty more than commercial value. Non-fruiting trees like locust and Russian olive grow between the heirloom apples helping store nitrogen in the soil. Animals graze between the rows and a few acres are kept as managed forest, giving the orchard the appearance of an arboretum. These farming methods create a balanced ecosystem. JC has never added amendments to the soil. The land remains fertile on its own. The entire operation is run by JC alone. He loves that orchards, as opposed to tillage farming, sequester carbon in the soil helping to fight global warming. He isn’t interested in expanding or getting rich. He makes enough money to support his family, presses cider with his friends in the fall, and relaxes a bit in the winter. This life is made possible, at least in part, by being a member of a cooperative of orchards; Okanogan Producers Marketing Association or OPMA for short. He receives a higher price for his fruit, wider distribution, and spends more time on the farm doing what he loves. And the benefits to us are obvious. We get access to the 20 varieties of
Over 2,000 years ago, a travel weary silk trader happened upon the blushing wild apple of Kazakhstan. His stomach growled in greeting. He plucked a ripe one, his jaws became the cider press, and he learned what the locals there had known since time immemorial: apples taste good. I like to think he dumped his silk over the nearest cliff and filled his horse’s panniers with apples. Some intelligence deep within both the traveler and the fruit knew they would be stronger together. Through this partnership, the apple tree found purchase across Asia and Europe, eventually making its way to the Americas where its population exploded in the newly irrigated deserts of Eastern Washington.
unique apples he grows. Like JC’s favorite, King David, which is sweet, tart, and aromatic with the spicy nuances of wine. Henry David Thoreau once wrote of apples, “they should be labeled: to be eaten in the wind,” and personally I too have found apples pair well with adventure on a brisk day. Lately, with my baby daughter strapped to my chest, I walk to a nearby abandoned homestead where an apple tree of nameless variety still grows. Its skin has dramatic streaks of red over a pale background, like an impressionist painting of a volcano eruption, and the crisp flesh tastes sweet. I fill my backpack with apples and we disappear into the forest for a while. The fruit of apple trees along the interurban, in neighbors’ yards, and on the edge of fields are mostly windfall by now, but thanks to cooperative farmers like JC Kauffman, the Community Food Co-op still has an abundant selection for you to choose from. I suggest grabbing a couple you’ve never heard of, perhaps a Spitzenberg or Nickajack. Then go for a long walk, preferably to someplace with a view. Pull an apple from your bag and with the bracing autumn air on your face, enjoy. Taste a variety of heirloom apples at our autumn apple sampling from noon to 3 pm Saturday, October 19, at both stores.
ASK THE NUTRITIONIST
How to Choose a Quality Multivitamin BY SELVA WOHLGEMUTH, REGISTERED DIETITIAN & NUTRITIONIST
Choosing a multivitamin can be very difficult. First, there are so many choices, and secondly it can get quite pricey. Not all multivitamins are the same. Here are my top six tips on how to select a multivitamin to get the best bang for your buck. 1. FORM Tablet or capsule? Tablets unfortunately are very compact and often do not break down efficiently in the stomach. Capsules, on the other hand, are a much better choice because they break down more easily, which allows for enhanced absorption in the small intestine. A quality chewable or powdered multivitamin is even better. Avoid gummies because they often are missing many nutrients in the pursuit of better flavor. 2. DOSAGE Many people are drawn to the simplicity of one tablet per day, but is that really the best choice? No. The reality that you will absorb all nutrients from a single tablet or capsule are quite slim. If you break the dosage up into 2 or 3 servings per day, then you have multiple opportunities to absorb nutrients. 3. TIMING Taking multivitamins with a meal enhances nutrient absorption. Many vitamins are fat soluble and therefore require fat to be absorbed. Also, stomach acid production increases with food, aiding in the breakdown of the multivitamin capsule or tablet. Avoid taking multivitamins on an empty stomach.
4. EXCIPIENTS (aka added fillers) Check the “other ingredients” section on a multivitamin label. The most controversial ingredients include magnesium stearate, preservatives, and added artificial colors and flavors. The fewer added ingredients, the better. 5. QUALITY Supplement companies are notoriously underregulated, often containing ingredients not found on the label (e.g., lead) or inadequate or excessive amounts of other vitamins and minerals. Make sure to check your supplement for a USP (United States Pharmacopeia) or NSF (National Sanitation Foundation) label to make sure good manufacturing practices are in place. 6. NUTRIENTS Not all nutrients are the same. Many supplements contain a synthetic form of vitamin E (Dl-alpha tocopherol), which is less bioavailable in the body. Instead, choose one containing natural vitamin E called D-alpha tocopherol or mixed tocopherols. Also, due to genetic alterations many people need B vitamins in their most bioavailable form especially when it comes to folate. Choose a supplement containing 5-methyltetrahydrofolate or calcium folinate instead of folic acid. Every individual has unique vitamin and mineral needs. For best results, work with your dietitian or health care provider to get specific recommendations based on your health story.
DIETITIAN’S CORNER Learn more about Selva’s integrative and functional approach to general health and well-being at happybellynutritionist.com and find nutrition information, recipes, resources, and more!
BIJA is K’UL BY LAURA STEIGER, OUTREACH TEAM
Frequent visitors to the chocolate aisle may have noticed a change recently. BIJA has changed their name to K’UL and revamped their packaging.
P
aul Newman and Ari Lee-Newman, owners of K’UL Chocolates, said “the acquisition of K’UL is the next stage of the seed we planted with BIJA. The word K’UL is Mayan for ‘the energy and interconnectivity between all living things.’ This word encapsulates everything we are trying to do. “BIJA has always been on a mission to have a positive effect in the world by directly supporting women and communities globally. By creating this company, our purpose was to humanize the story of chocolate while providing a platform to raise economic opportunities for families around the world.”
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“BIJA has always been on a mission to have a positive effect in the world
The chocolate bars retain a similar look to the familiar BIJA packaging, but now each product features one of the women partners K’UL works with from each country of origin. “We believe that telling the human story of chocolate is incredibly essential. There is an interconnectivity between grower, processor, manufacturer, and the consumer; it’s symbiotic and critical that everyone is treated fairly and with dignity. Ultimately, we want our customers to feel confident that their purchases make a positive impact on the world we live in,” explained the couple. “We currently source cacao and work with producers in two countries: the Dominican Republic and Peru. In addition to our partnerships in these countries, we are looking to other origins such as Honduras, Ghana, and Vietnam.” The new packaging is also very innovative, featuring a resealable zippered pouch to keep your chocolate fresh after opening and eliminating one layer of packaging. “So that’s less packaging and impact on the planet while staying 100% focused on the people that live here,” said Paul. The company developed
a custom production method to use its new resealable pouch that is unique in the industry. In 2020, K’UL will introduce a fully sustainable 100% compostable pouch, further minimizing its environmental footprint. There are also some behind-the-scenes changes taking place at K’UL. “We have finished completing our new 4,000-square-foot chocolate factory in Bellingham. The factory includes a full bean-to-bar processing line that will be able to produce up to 1.5 million chocolate bars per year,” said Paul. K’UL plans to open its facility to tours, so people can learn about the steps and processes involved in making bean-to-bar chocolate. Taking on the bean-to-bar production means the team at K’UL is growing. In addition to the work they have always done to source beans from cooperatives and women-owned producers, they now also roast the beans, make the chocolate, and mold and package the bars. “One of the most amazing discoveries for us was understanding the complete process and vertically integrating our sourcing with our own in-house chocolate production. Through this journey, we’ve learned that the alchemy and chemistry in making chocolate is truly nuanced. It is more creative and challenging than we ever could’ve realized; we knew it was worth learning the craft of chocolate-making as it gave us a holistic understanding of the industry in a way we didn’t previously have,” said Paul. “The other discovery is the understanding that each ingredient such as cacao beans, sugar, and cocoa butter have different qualities that ultimately impact the overall flavor. A bean from one region has a different flavor profile than one from another and ultimately the recipes reflect the terroir of each region. “But, most exciting for us overall is the more chocolate bars we produce and sell, the more we can support our mission! It is something that resonates around our hearts. “K’UL continues to carry on the mission to change the world through chocolate by elevating women, protecting children, and fighting slave labor. We have an unwavering commitment to producing ethically sourced, direct trade, handcrafted, small-batch, bean-to-bar chocolate that uses only organic and non-GMO ingredients.” LEARN MORE at kulchocolate.com, on Instagram @kulchocolate and Facebook @kulchocolates.
Paul and Koen – Photographer: Ariana Lee-Newman, Grower: Ramon Garcia, Location: Gaspar Hernandez, Dominican Republic. • Product photo courtesy of K’UL Chocolates. • Nefi Garcia, President – Photographer: Paul Newman, Cooperative: Chocolala, Location: Altamira, Dominican Republic.
Nefi Garcia is the president of her all-women’s association in the Dominican Republic, Chocolala, that partners K’UL Chocolates. She is one of the five founding members and has worked at Chocolala for 28 years. The original association members pooled their money to buy a hand grinder. They also brought cacao from their own properties to discover what they could make and worked together to develop ideas about how to build a business around cacao.
K’UL recently redesigned its packaging to feature one of the women partners they work with from each country of origin. The new packaging is also very innovative, featuring a resealable zippered pouch to keep your chocolate fresh after opening and eliminating one layer of packaging. In 2020, K’UL will introduce a fully sustainable 100% compostable pouch, further minimizing its environmental footprint.
The Newmans, owners of K’UL Chocolates, value the development of personal relationships with the direct-trade cacao partners that supply their business. On this trip, Paul carries son Koen on his shoulders during a visit with Ramon Garcia in Altamira, Dominican Republic. The family visited to learn about the cooperative, view its drying facility, discuss the harvest, and secure beans for purchase.
Healthy Connections
Classes N
OPTIO
Alissa Segersten presents recipes designed to get more vegetables in your life including pineapple-kale smoothie; arugula, corn, and black bean salad with cilantro-lime vinaigrette; autumn detox salad with creamy ginger dressing; garlic-sautéed greens; and a roasted beet and walnut salad. All recipes free of gluten, soy, eggs, and grains; one recipe is dairy-optional.
Downtown • reg. at WCC • $45
with Antonio Diaz
Tuesday, Oct. 1, 6:30–9 pm Antonio Diaz, owner of Bellingham’s Cafe Rumba, makes classic dishes from Peru. Tonight’s menu is cebiche de camarones a la crema de apio (shrimp ceviche with celery cream), pollo saltado (Peruvian-style chicken stir-fry) and quinoa con leche a la maracuya (passion fruit flavored quinoa and milk dessert). Learn why the cuisine of Peru is one of the world’s most popular.
Downtown • reg. at WCC • $45
Tour de France
with Karina Davidson
Wednesday, Oct. 2, 6:30–9 pm Join Karina Davidson in a culinary tour of France. The centerpiece will be Marseille mussels, served with baguette to absorb the scrumptious garlic, wine, herb, and tomato broth. Also on the menu: a trio of tartines— tapenade, tomato confit, and onion jam— with brie; romaine heart salad with pear, blue cheese, and walnuts; and for dessert, molten chocolate cake. Course fee includes choice of wine or non-alcoholic beverage.
Cordata • reg. at WCC • $59
Cooking classes feature local, organic ingredients whenever possible. Since 2009, the Co-op has partnered with Whatcom Community College on food and wine classes.
Downtown • reg. at CO-OP • free
with Alissa Segersten
Peruvian Cuisine
The Co-op offers cooking, nutrition, and wellness classes throughout the year at the Co-op Connections building and the Cordata store.
prebiotics, probiotics, small intestinal bacterial overgrowth, medications, and more.
Vibrant Veggies
Thursday, Oct. 3, 6:30–9 pm
FALL CLASSES 2019
Kidney and Adrenal Support for Stress Relief with Jonathan Ley
Wednesday, Oct. 2, 6:30–8 pm The adrenal glands, which play an important role in regulating inflammation, and the kidneys, which eliminate toxins, are key organs in the body’s response to stress. Join Chartered Herbalist and Life Coach Jonathan Ley to expand your awareness of the how the adrenal glands and kidneys work together in relation to stress, learn proactive ways to support these organs when they are not functioning optimally, and develop some useful strategies to reframe stressful circumstances in life.
Downtown • reg. at CO-OP • $5
Geothermal Energy: The Fire Within
with Sandy Lawrence, MD
Monday, Oct. 7, 6:30–8 pm
Join environmental educator Sandy Lawrence for a multi-media presentation on geothermal energy— thermal energy generated and stored in the earth. Geothermal energy is reliable, very low carbon energy, and is used for heating, desalinations, horticulture, and more. In this presentation, Dr. Lawrence explains the terminology and different types of geothermal energy, and examines the prospects for making greater use of this vast energy source.
Cordata • reg. at CO-OP • free
Chinese Gastronome with Robert Fong
Tuesday, Oct. 8, 6:30–9 pm Chef Fong shares hearty samples and recipes of some of his longtime favorite Chinese dishes including dong po pork, fluffy fish ball soup, and Singapore chili crab.
Downtown • reg. at WCC • $55
Take Control of Your Own Immune Health
The Microbiome
with Jim Ehmke, CN
Monday, Oct. 7, 6:30–8:30 pm
Learn all about the immune system and how to keep yours working effectively. We’ll talk about different strains of flu, viruses, chronic fatigue, fibromyalgia, dental infections, and more—including strategies for dealing with them. We’ll consider vaccines, antibiotics, and possible alternatives. Certified Nutritionist Jim Ehmke has been a practitioner of diverse alternative therapies since 1976.
with Tom Malterre, CN
Tuesday, Oct. 8, 6:30–8:30 pm
Our intestines are home to a veritable universe of microscopic life called the intestinal microbiome. Just as the health of life on our planet relies on the relationships among all its diverse forms, an individual’s health relies on a well-nourished, wellbalanced microbiome. Functional Medicine expert and author Tom Malterre discusses topics related to microbiome health including
Cordata • reg. at CO-OP • $5
Autumn Soups for the Body and Soul
Electromagnetic Frequencies and Health
Thursday, Oct. 10, 6:30–9 pm
Tuesday, Oct. 15, 6:30–8:30 pm
with Karina Davidson
Nourish your body and lift your spirits with four of Karina Davidson’s most delectable hearty soups: an updated version of Italian wedding soup with tiny meatballs, black kale, and orzo; classic split pea; Spanish chicken with wild rice; and a delicious Hungarian mushroom soup.
Downtown • reg. at WCC • $45
Warm Fall Desserts
with Mystique Grobe, ND, LAc Dr. Mystique Grobe provides current information on electric and magnetic frequencies (EMF)—as well as microwaves and radiofrequency waves in our environment. Learn about sources of EMF, current research on health effects, and symptoms most often associated with electro-sensitivity (ES). Pick up practical tips on how you can immediately reduce your EMF exposure.
Downtown • reg. at CO-OP • $5
with Bruno Feldeisen
Monday, Oct. 14, 6:30–9 pm Bruno Feldeisen shares unique recipes and techniques for sweetening your autumn. Enjoy warm sourdough and PB&J pudding; warm apple and cheddar cheese galette; and red wine poached pear, oats and honey crumble. Bruno is a judge on The Great Canadian Baking Show and has twice been honored as one of the top 10 pastry chefs in America by Chocolatier magazine.
Downtown • reg. at WCC • $49 vegan
vegetarian
gluten free
Stress Buster Workshop with Erika Flint
Wednesday, Oct. 16, 6:30–8 pm Erika Flint shares 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 an award-winning hypnotist, a certified professional hypnotherapy instructor, and the author of Reprogram Your Weight.
Cordata • reg. at CO-OP • $10
hands on
LOCATIONS: Downtown: Co-op Connections Building, 405 E Holly St, Bellingham Cordata: Roots Room at the Cordata store, 315 Westerly Rd, Bellingham REGISTR ATION: CO-OP: register online at www.communityfood.coop WCC: co-sponsored by Whatcom Community College, register at 360-383-3200 or www.whatcomcommunityed.com
Back Pain: Self-care and Treatment Options with Lindon Keeler, DC
Wednesday, Oct. 16, 6:30–8 pm Back pain is the second most common reason for trips to the doctor (after the common cold). Come and learn simple strategies that can help you and others. Lindon Keeler, DC, is a certified sports physician, expert in natural pain relief, and has maintained a full-time family practice for over 21 years.
Downtown • reg. at CO-OP • free
Please do not wear strong fragrances to class.
check our website for more classes
www.communityfood.coop QUESTIONS?
Contact Kevin Murphy at 360-734-8158 ext. 313 or kevinm@communityfood.coop.
LOVE TO COOK?
To learn about how to join the cooking class assistant team, email Kevin Murphy at kevinm@communityfood.coop.
Meatballs of the World with Cindy McKinney
Thursday, Oct. 17, 6:30–9 pm Cindy McKinney presents an international array of meatballs. Enjoy classic Italian meatballs simmered in marinara sauce and served as a sub; Mexican meatball soup with zucchini, tomatoes, and rice; Swedish meatballs with creamy mushroom and sour cream sauce served over egg noodles; Asian meatballs in a lettuce wrap with garnishes; and even a yummy vegetarian meatball.
Cordata • reg. at WCC • $45
Ayurveda: Yoga and Detox with Bharti Nagal
Saturday, Oct. 19, 9 am–2 pm Learn how to balance and cleanse the physical, emotional, and subtle layers of your body as Bharti Nagal demonstrates an ayurvedic approach to detoxification. This class begins with pranayama, a series of breathing exercises that increase energy and improve mental clarity, followed by a few simple yoga postures. After a light snack, Bharti will show you how to cook khichdi, a classic ayurvedic meal consisting of lightly spiced rice and lentils with ghee and herbs, and renowned for its healthful and detoxifying properties.This class is suitable for all ages and levels of yoga experience.
Downtown • reg. at CO-OP • $75
Northwest Paella with Jesse Otero
Monday, Oct. 21, 6:30–9 pm Paella is one of the iconic dishes of Spanish cuisine, a rice-based meal with endless variations. We’ll discuss the ancestral beginnings and development of paella, as Chef Jesse Otero creates two versions that draw on the bounty of the Northwest— duck, garlic, and pine nut paella; and one with mussels, prawns, and peppers.
Downtown • reg. at WCC • $45
Five Ingredient Meals: Autumn
with Kate MacKenzie
Tuesday, Oct. 22, 6:30–9 pm Join Wellness Chef Kate MacKenzie as she demonstrates four healthy and delicious dinners using five or fewer ingredients.
Let’s Make Mozzarella and Burrata! with Marisa Papetti
Learn how to make delicious mozzarella and burrata from Marisa Papetti of Marie’s Bees. Marisa will serve plenty of samples as she demonstrates how you can make these varieties from scratch in your own kitchen. Milk for this class supplied by Twin Brook Creamery of Lynden. Kid friendly—ask about a discount for kids at kevinm@communityfood.coop.
Downtown • reg. at CO-OP • $35
Choose from one of two sessions this fall!
Learn to make white chicken chili; roasted cauliflower, shaved fennel, and beluga lentil salad; Thai red curry pumpkin soup; and to finish off the night, crispy caper, lemon, and thyme salmon. All recipes are gluten-free. Bring your appetite!
Downtown • reg. at WCC • $45
Nutrition Testing for Chronic Fatigue with Karl Mincin, CN
Wednesday, Oct. 23, 6:30–8:30 pm Learn about nutrition assessment methods for energy deficiencies ranging from the mid-afternoon slump to full blown Chronic Fatigue Syndrome (CFS). We’ll consider everything from simple home tests to state-of-the art laboratory testing. Class will include nutrient-specific quick tests that provide instant feedback about your nutritional status; a partial nutrition physical exam involving mouth, nails, and skin; and take-home self-test nutrition questionnaires. If you’re not testing, you’re guessing! Clinical Nutritionist Karl Mincin has offered nutritional counseling and consultation for over 30 years.
Saturday, Oct. 26, 1–3 pm Saturday, Dec. 7, 11:30 am–1:30 pm
Ethiopian Cuisine with Assefa Kebede
Monday, Oct. 28, 6:30–9 pm Assefa Kebede, former owner and chef at Vancouver’s award-winning Nyala African Cuisine, demonstrates favorite recipes from his native Ethiopia, including doro wat (spicy chicken vegetable stew), engudie wat (split peas with mushrooms), and injera, the distinctive sourdough flatbread that accompanies all Ethiopian meals.
Downtown • reg. at WCC • $39
Take Control of Your Own Hormonal Health with Jim Ehmke, CN
Tuesday, Oct. 29, 6:30–8:30 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.
Cordata • reg. at CO-OP • $5
Downtown • reg. at CO-OP • $5
Mexican Kitchen: Stews and Moles with Ana Jackson
Thursday, Oct. 24, 6:30–9:30 pm Enjoy the rich spicy flavors of classic slowcooked Mexican favorites, as Ana Jackson demonstrates how to make mole de almendra (almond mole); birria de res, a spicy beef stew made with dried chiles that can be served in tacos or on its own; and slow-cooker pork and green chile stew.
Downtown • reg. at WCC • $45
Le Café de Paris
with Karina Davidson
Tuesday, Nov. 5, 6:30–9 pm Karina Davidson relives her explorations of the bistros and cafés of Paris—and you are invited! The main dish is pork and apple Dijonnaise, served with rice and roasted Brussels sprouts. The menu also includes an appetizer plate of baguette, olives, and charcuterie; simple and fabulous tomato fennel soup; and a dessert of brioche bread pudding with a raspberry drizzle and soft cream.
Cordata • reg. at WCC • $59
Natural Strategies for Stress Management with Carrie Wine, ND
Tuesday, Nov. 5, 6:30–8:30 pm Learn how to manage stress naturally. Naturopathic Doctor Carrie Wine talks about the importance of diet and lifestyle, herbal medicine, effective mind-body techniques, and more. Class will include a detailed discussion of calming herbs such as lemon balm and lavender, as well as adaptogenic herbs such as ashwagandha and rhodiola. Students will take home an herbal stress-relieving tea formulated in class, as well as stress-reducing techniques you can easily incorporate into daily life.
Downtown • reg. at CO-OP • $10
vegan
vegetarian
gluten free
hands on
LOCATIONS: Downtown: Co-op Connections Building, 405 E Holly St, Bellingham Cordata: Roots Room at the Cordata store, 315 Westerly Rd, Bellingham REGISTR ATION:
Wines of the Piedmont with Laurent Martel
Wednesday, Oct. 30, 6:30–8:30 pm The Piedmont, which lies adjacent to the Alps in northern Italy, is home to the super powerful red wines of Barolo (“King of Wines, Wine of Kings”) and Barbaresco; the sparkling Astis; and the difficult-to-grow Arneis. Laurent shares wine lore as he leads you through a tasting tour of this prolific wine-growing region. You must be at least 21 years old to take this course.
Cordata • reg. at WCC • $45
CO-OP: register online at www.communityfood.coop WCC: co-sponsored by Whatcom Community College, register at 360-383-3200 or www.whatcomcommunityed.com Please do not wear strong fragrances to class.
check our website for more classes
www.communityfood.coop QUESTIONS?
Contact Kevin Murphy at 360-734-8158 ext. 313 or kevinm@communityfood.coop.
Savor This: Experience Freedom with Food
Acid Reflux
Apnea in Children and Adults
Wednesday, Nov. 6, 6:30–8:30 pm
Wednesday, Nov. 13, 6:30–7:30 pm
Tuesday, Dec. 4, 6:30–8 pm
Acid reflux is often curable with the right approach. Learn about reflux, which in most cases is a problem of not having enough stomach acid rather than too much. Learn how antacids are counterproductive in the long run and can cause more problems than they fix. David Zamechek is a naturopathic doctor and has a Master of Science in nutrition.
with Sarah Clarke
Join certified Mind Body Eating Coach Sarah Clarke in a small group setting to discuss how you can make positive, doable changes in your relationship with food and body. Gain new insights into the psychology of eating, and new tools for overcoming the obstacles between you and your best self. We will also explore a conscious eating practice with light appetizers.
with David Zamechek, ND
Downtown • reg. at CO-OP • free
Downtown • reg. at CO-OP • $35
Holiday Brunch
Classic Italian Dinner
with Janette Carroll, DDS
Join local holistic dentist Dr. Janette Carroll for a discussion of sleep apnea. While many people have been diagnosed with sleep apnea, many more are undiagnosed (especially children). Dr. Carroll will cover what apnea and hypopnea are, how these conditions develop, and treatment options for children and adults. Learn which medical and dental conditions are associated with obstructive sleep disorder breathing, as well as the visual signs and symptoms so you can pre-screen your loved ones.
with Karina Davidson
Downtown • reg. at CO-OP • free
with Cindy McKinney
Thursday, Nov. 14, 6:30–9 pm
Liven up your holiday brunch spread with sweet potato scones with whipped holiday butter, frittata bites with pancetta and leeks, apple cider and bourbon brined pork chops, and croissant French toast with maple pecan syrup and fresh fruit salsa.
Classic dishes from the cuisine of Italy! Karina Davidson creates eggplant Parmesan and a crispy chicken Parmesan, both served with browned butter pasta, breadsticks and artichoke dip, Caesar salad, and a lush tiramisu. Course fee includes choice of wine or non-alcoholic beverage.
Essential Remedies: Aromatherapy Blending for Mind, Body & Spirit
Thursday, Nov. 7, 6:30–9 pm
Downtown • reg. at WCC • $45
Cordata • reg. at WCC • $59
Small Plates of the World: Venetian Bar Plates
Hemp, CBD, and Health
Monday, Nov. 11, 6:30–9 pm
Learn to incorporate hemp-derived products into a healthy wellness routine. Learn about the popular hemp and CBD products available locally and how they can support your lifestyle. Bring home samples and recipes. The nonpsychoactive compounds found in hemp can support skin health, relief from discomfort, and a healthy inflammation response.
with Jesse Otero
Wander the canal-side alleys of Venice and you will undoubtedly be lured into a bacari—a small, informal drinking establishment where the locals go to snack on salumi, grilled breads, meats, and cheeses. Join us as we explore the unique cuisine of this floating city with small plates of mushroom and rosemary rice fritters, grilled Italian sausages, gorgonzola, cured pork and walnut bruschetta, and other seasonal Italian-inspired snacks.
Downtown • reg. at WCC • $45
Dinner and Wine Pairing with Robert Fong
Tuesday, Nov. 12, 6:30–9 pm Enjoy a fine meal with complementary wines presented by Chef Fong and veteran wine educator Laurent Martel. We include some unconventional pairings in a menu that matches spicy seafood soup with a sparkling Crémant, wild salmon with Châteauneuf-duPape, seared beef rib steak with a full bodied Chardonnay, delicata squash duxelles with a Beaujolais-Villages wine, and French cheeses and fruit with a Bordeaux.
Cordata • reg. at WCC • $85
with Christy King
Monday, Nov. 18, 6:30–8 pm
with Michelle Mahler
Tuesday, Dec. 10, 6:30–8 pm Learn how to make a topical therapy massage oil for all levels of your being. Michelle Mahler will talk about the attributes and healing properties of rosemary, lavender, chamomile, frankincense, eucalyptus, and many others. Students will blend and take home two organic essential oil roll-ons in a jojoba oil base.
Downtown • reg. at CO-OP • $30
Detox and Fasting with Jim Ehmke, CN
Tuesday, Dec. 10, 6:30–8:30 pm
Tuesday, Nov. 19, 6:30–9 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 about the advantages of intermittent fasting, and the link between longevity and calorie restriction.
With guest Alaskan fisherman Tom Traibush supplying tall tales and shrimp butter, Robert Fong serves salt and Sichuan pepper shrimp, shrimp cakes with coconut cream sauce, and seared butterflied garlic shrimp.
Sparkling Wines: an International Tour
Downtown • reg. at CO-OP • $10
Wild Alaskan Shrimp with Robert Fong
Downtown • reg. at WCC • $59
Essential Nutrients with Jim Ehmke, CN
Tuesday, Nov. 19, 6:30–8:30 pm Learn about the basic nutrients on which we all rely, including air and water. We’ll discuss how to balance nutrients for optimal health, why so many people are drinking more water but not truly hydrating, and the role of air in proper nutrition.
Cordata • reg. at CO-OP • $5
Cordata • reg. at CO-OP • $5
with Laurent Martel
Wednesday, Dec. 11, 6:30–8:30 pm Laurent Martel leads an exploration of the world’s sparkling wines, including Italian Prosecco; Spanish Cava, a Californian sparkling wine; and, of course, Champagne. Learn the right wine to serve at the right occasion while enjoying expertly paired appetizers. You must be at least 21 years old to take this course.
Cordata • reg. at WCC • $45
Join us and enjoy the perks! SPECIAL ORDERS
Members get big discounts on items ordered by the case. We honor sale prices whenever possible for maximum savings. We’re all about helping our Co-op members!
15% OFF
special orders in grocery, meat, bulk coffee, beer, and wine
20% OFF
special orders in bulk and produce
October is Co-op Month Know someone who isn’t a Co-op member-owner yet?
I
nvite them to join you for a shopping trip and point out your favorite Co-op products. Share your best money-saving tips. Tell them why you choose to belong to the Community Food Co-op. For a little extra incentive, clip and share the “Give us a Try” $5 off coupon on this page. Join during Co-op Month and receive: • $10 Co-op gift card • reusable Co-op shopping bag • opportunity to enter our annual Member-Owner Appreciation Drawing for a $300 Co-op gift card. (If you are already a member-owner don’t forget to enter!) It only costs $8 to join ($5 annual dues + your first $3 member share installment). People age 62 or older join for free. With money-saving perks for member-owners; two stores brimming with the best organic, sustainable, and fair trade goods; a full-service deli; freshly baked treats from the Co-op bakery; and a bakery café with one of the best (dog-friendly) patios in town ... what’s not to love? Join today and be part of a member-owned cooperative that lifts up our community and grows our local food system!
Thank you for being a member-owner of your locally grown & cooperatively owned grocery store. We own it!
pick your discount!
25% OFF
special orders in wellness
APPRECIATION COUPONS
Cut yours out below! Issued three times a year, these exclusive member-owner coupons save you big bucks.
Join us and grow the good! YOU OWN
a grocery store with your friends!
YOU GROW
a thriving local food system.
YOU STAND UP
for a healthy economy and livable wages.
YOU SUPPORT
sustainable business practices.
YOU BECOME A MEMBER of a truly local, community-owned cooperative grocery store.
Not a co-op member-owner yet?
GIVE US A TRY!
EVERYONE’S WELCOME
MEMBER-OWNER APPRECIATION COUPON SPEND $1 & GET
SPEND $75 & GET
SPEND $150 & GET
5% OFF 10% OFF 15% OFF OR
OR
The next volume discount Owner Appreciation Coupon will be offered in February. 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 October 1–31. Valid only for Co-op member-owners.
SPEND $35 & GET $5 OFF Must be presented at time of purchase to receive discount. May not be combined with other coupons or discounts. Valid October 1–31. Not valid for Co-op member-owners.
Facing page by Laura Steiger, photo by Matt Curtis, styling by Habiba Sial.
A GREAT TIME TO JOIN YOUR LOCAL CO-OP
ORGANIC PRAIRIE UNCURED BEEF SUMMER SAUSAGE Family farmers pioneering the organic meat industry. original or roasted garlic $11.99/12 ounces
ORGANIC VALLEY RAW SHARP CHEDDAR CHEESE Owned by 2,000 family farmers—some right here in Whatcom County! $6.89/8 ounces
5ESSENTIALS CO-OP MONTH
THE SEVEN COOPERATIVE PRINCIPLES P6. COOPERATION AMONG COOPERATIVES
By working together through local, national, regional, and international structures, cooperatives improve services, bolster local economies, and deal more effectively with social and community needs.
RIOJANA EXTRA VIRGIN ORGANIC OLIVE OIL Grown on small-hectare farms in the La Rioja province of South America. $12.99/25.5 fluid ounces
MAPLE VALLEY COOPERATIVE ORGANIC MAPLE SYRUP Environmental stewardship by organically certified woodland farmers. $11.99/12 ounces
PACHAMAMA ORGANIC COFFEE COOPERATIVE A better quality of life for thousands of family farmers around the world. breakfast, farmers, five sisters, French, Nicaragua, Peru $11.29/pound
de si In n po ou C
EVERYONE CAN SHOP! ANYONE CAN JOIN Three convenient Bellingham locations open daily: Cordata Store Downtown Store Co-op Bakery Café 315 Westerly Road 7 am –9 pm
1220 N Forest Street 7 am –10 pm
405 E Holly Street 7 am – 4 pm
Discover what’s fresh & local at your Co-op! SATURDAY, OCTOBER 19 NOON TO 3 PM AT BOTH STORES
Autumn Apple Sampling
Taste our selection of apples including local, Washington, and heirloom varieties. EVERY THURSDAY IN NOVEMBER
Enjoy a Taste of Thanksgiving Housemade turkey and classic holiday sides on our hot bars!