Country Grocer Friends & Family Magazine Winter 2020

C O U N T R Y G R O C E R ’ S Q U A R T E R LY F O O D & L I F E S T Y L E M A G A Z I N E

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Friends Family Fall/Winter 2020 | Complimentary

GROWING TOGETHER Welcoming new Island growers

DREAMS CAN COME TRUE

Community comes together for Help Fill A Dream

Recipes I Community Events

Pets I What’s in Store

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Sharing our gratitude We are so happy to be back publishing our Friends & Family magazine after taking a hiatus this spring and summer due to COVID. We want to thank our amazing customers, team members and suppliers for your support during these challenging times. We worked together to create a safe shopping environment while looking out for one another. We appreciate both your feedback and PETER CAVIN, Director your support! COUNTRY GROCER October 2020 marks 36 years in business for us. We couldn’t have done it without you, so we all share our heart-felt gratitude.

While this year has been bumpy, we’ve also had some wonderful things happen. We managed to film our second season of Cookin’ on the Coast with our friends at CHEK and visited some of our amazing Island suppliers. We hope you’ve had a chance to catch some of the shows. A huge thanks to ColdStar Solutions and Liquor Plus for again sponsoring the show.

We also have a wonderful new produce supplier out of the Cowichan Valley – read more about them on page 4.

And this year also marks 10 years of our partnership with Help Fill A Dream! It’s been an absolute pleasure to help so many Island kids and their families. Of course, we couldn’t do it without the support of Eurosa Farms and Wintergreen tree farm. Check out page 12 for all the details.

And as we welcome the holidays, we wish you the best of the season, from our homes to yours.

IN THIS ISSUE

Growing together

4

Sharing the rewards of the family farm in the Cowichan Valley

> RECIPES – PAGE 14

12

Winter Salad with Greek Yogurt Dressing Crash Bangers and Mash Salisbury Steak with Balsamic Peppers and Onions ON THE COVER Adam, on his Yukon trip from Help Fill A Dream.

Help Fill A Dream photo Editor Jennifer Blyth jennifer.blyth@blackpress.ca Group Publisher Penny Sakamoto psakamoto@blackpress.ca Victoria News Publisher Michelle Cabana mcabana@blackpress.ca Advertising Sales Patty Doering pdoering@vicnews.com Production Janice Marshall Circulation 250-480-3285

blackpress.ca 818 Broughton St. Victoria, BC V8W 1E4 Friends & Family magazine is published quarterly by Country Grocer and Black Press. The points of view or opinions expressed herein are those of the authors and do not necessarily reflect the views of the publisher of Friends & Family.

The contents of Friends & Family magazine are protected by copyright, including the designed advertising.

Reproduction is prohibited without written consent of the publisher.

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Friends&Family » Fall/Winter 2020 | countrygrocer.com » 3

The Cowichan Bay Produce family: Neil, Erin, Nancy and Doug Quist, with baby Charlotte

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Growing together Cowichan Bay Produce shares the rewards of the family farm with the Country Grocer family JENNIFER BLYTH It’s safe to say that Doug Quist has farming in his blood. As he oversees the fall harvest while considering which new crops they’ll add at Cowichan Bay Produce, it’s just the latest evolution of a decades-long career.

“I’ve been growing produce here for two years now, but I’ve been farming all my life,” says the life-long Cowichan Valley resident. “It’s a healthy lifestyle and I enjoy working out in the fields and the dirt. I also love the independence of it.”

“It’s wonderful to have the support of local retailers – we all need each other, and food is just better when it’s grown at home.”

– Doug Quist

family farm, as did Erin, and both look forward to sharing that lifestyle they love with their daughter, Charlotte.

“It’s just wonderful to be able to work with family on something that’s so meaningful for all of us,” Doug says.

As the farm becomes more established, they’re also looking at diversifying with additional crops and adding a washing and grading building.

From the fertile fields of the Cowichan Valley, the family grows cabbages, potatoes, carrots, beets and parsnips with more crops to come.

Helping the Quists in their expanding farm is the support of companies like Country Grocer, with its long history of purchasing from Island-based growers and producers.

Doug and wife Nancy are thrilled to share their passion for farming with the next generation – son Neil and their daughter-in-law Erin.

“It’s wonderful to have the support of local retailers – we all need each other,” Doug says.

Like his father, Neil grew up on the

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“And food is just better when it’s grown at home.”

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BY THE NUMBERS

50

Percentage of daily recommended Vitamin A in one serving of sweet potato (1/2 medium or 110g).

Source: Canadian Produce Marketing Association, cpma.ca

522

Number of turkey farmers in Canada This greenhouse, Source: donated

by C&C Growers, will allow turkeyfarmersofcanada.ca for year-round growing of greens and herbs.

Apple varieties that make up 80 per cent of BC Tree Fruit-grown apples.

Source: bctreefruits.com

1919 1,300+ The first year Remembrance Day was celebrated.

Source: veterans.gc.ca

NS5 WINTER TIRES

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Friends&Family » Fall/Winter 2020 | countrygrocer.com » 5

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6 » Friends&Family » Fall/Winter 2020 | countrygrocer.com

Let’s get

Chef Michael Williams on the set of CHEK TV’s Cookin’ on the Coast.

Cookin’ on the Coast!

JENNIFER BLYTH Fresh, local ingredients, inspired recipes and easy-to-follow tips to help you make it right, every time ... if you haven’t tried Cookin’ on the Coast, it’s time to hit the TV, then your kitchen!

While it’s the eighth season for the popular local cooking program on the Island’s CHEK TV, this is Season 2 with Chef Michael Williams at the helm, with the program presented by Country Grocer and supported by ColdStar Solutions and Liquor Plus.

Friends & Family readers are already familiar with Chef Michael’s flavour-loaded, nutritious recipes and his passion for Vancouver Island products (for more on this, see page 15) but Cookin’ on the Coast offers

even more – part cooking lesson, part lifestyle program.

In studio, Chef Michael reveals recipe details and a few tips and tricks about preparing wonderful West Coast recipes with flare.

Between preparations, hit the road for a behind-the-scenes look at food producers on Vancouver Island before each episode wraps up with a beverage pairing of craft brews, local wines or crazy cocktails to complement the cuisine of the day.

With each season coming together under an over-arching theme, this year, viewers have been thrilled to discover “Hidden Classics,” like Crash Bangers and Mash (check out the recipe on page 14), Surf and Turf Coconut Curry, Fried Chicken Tacos

and No-Fried Rice Rice, (Spoiler alert: cauliflower is the star ingredient.)

“It’s been great that we could welcome Chef Michael and that Country Grocer came on board with their support,” says CHEK TV producer Mike Woloshen.

“There’s a great synergy between Chef Michael, the local food growers and local television.”

Catch Cookin’ on the Coast on CHEK TV Saturdays at 6 p.m.

Visit the program’s YouTube channel to enjoy past episodes, and find recipes from previous episodes here: countrygrocer.com/category/cookinon-the-coast-recipes/

Friends&Family » Fall/Winter 2020 | countrygrocer.com » 7

Country Grocer team members in all facets of the business have stepped up to meet the various challenges COVID-19 has presented.

COVID-19

Standing together, 6 feet apart

This year has brought unprecedented challenges for everyone, including local grocers and the growers, producers and manufacturers who keep the shelves stocked and all of us fed. As we head into fall and winter still living with COVID-19, Friends & Family sat down with Country Grocer’s Craig Cavin to explore what has changed – and what hasn’t – and what shoppers can expect.

Friends & Family: Now that we’re six months in from the first wave of COVID, reflect back on those first few weeks and months. How did the Country Grocer team step up to meet the challenges?

Craig Cavin: We are so far in to the new COVID world of retail it’s kind of odd to look back before all this happened.

Every team member in every aspect of the company stepped up to help: the people in head office creating and implementing new policies daily and on the fly; cashiers who had to show up every day, being mindful of the proximity

to customers, and then working behind Plexiglas all day; and those who stock the shelves, just trying to keep up with the huge demand for products at the outset of this whole thing. It was a lot for everyone who worked in every part of the store.

F&F: There must have been some proud moments to see how staff responded?

CC: There were so many proud moments. Everyone just showing up to work everyday was a huge thing to be proud of. Being an essential business and having to go through all of this was hard.

I’m sure there were many days when lots of team members felt uncomfortable, but they showed up and got the job done.

F&F: What have the reactions from customers been?

CC: We try to please all of the customers who shop in our stores, but we realize that’s just not possible.

However, the response has been 99 per cent positive. And that’s mainly shown by the customers continuing to shop at our

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stores and carrying on like normal. They see all the precautions we’ve taken to protect them and our team members, so they continue to feel safe while shopping in our stores.

F&F: Did Country Grocer’s focus on sourcing local, Island products where possible make a difference?

CC: That always makes a huge difference for us. There were many supply chain issues during the initial phases of COVID that it made acquiring some big-name household products difficult.

Having local options that were never in doubt of being in stock and being on the shelves certainly helped. It was also good knowing that we were also supporting them in this weird, new, tough time.

Something like hand sanitizer that Goldstream Distillery provided to us was huge. They saw an opportunity as a local company, pivoted, and took advantage of the times and really it was more about helping out your fellow local Islanders in a time of need and unknown.

F&F: Looking toward fall and winter, how is Country Grocer continuing to meet the challenges?

In Victoria since 1973

CC: By constantly being flexible and open to adaptation as we were at the beginning of all of this, and keeping the shelves and stores stocked as best as we can for everyone who continues to shop with us. Hopefully we were able to gain some new friends throughout this whole thing and we’ll be able to impress them with how we approach the fall and Christmas seasons here in the stores.

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F&F: What will the shopping experience look like for families?

CC: Although we do encourage families to send one person to shop whenever possible, we realize that this isn’t always the case. We encourage our staff as well as shoppers to continually keep their six feet of distance when possible.

We’ve made masks mandatory for our staff at all locations, and have encouraged people to also wear face coverings while shopping at our stores, however this isn’t mandatory.

They can expect the same shopping experience at Country Grocer, no matter what is going on in the outside world.

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Add a little sizzle to your savoury dishes with Halvana Tahini Squeeze – a delicious, superfood made from fire-roasted stoneground sesame seeds. Choose from original, hot chili or pesto, and get ready to add a while new flavour depth to salads, roasted veggies, sandwiches, grilled meats/fish and pasta.

Not-so-sweet sweets!

Feed your body

From HerbaLand and Solaray come these new lines of vitamins and supplements to support your body. In addition to gummie multi vitamins for adults and kids, options include Vitamin C, plus Zinc and Quercetin, valuable immune-boosters – timely with cold and flu season upon us.

Looking for a less guiltinducing way to satisfy that sweet tooth? Check out these Smart Sweets (there’s even a variety for sour fans!) and no-sugar-added Lollipops – gluten-free and organic, too.

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Friends&Family » Fall/Winter 2020 | countrygrocer.com » 11

Help Fill A Dream volunteers add taco chips donated by Country Grocer to make the “salsa week” Food Boxes extra special

Making JENNIFER BLYTH

Dreams come true

Yukon to experience a variety of outdoor Dreams are now more important adventures came true in February 2020 than ever, but for many children with – the last travel Dream fulfilled before life-threatening illnesses, fulfilling those COVID hit. His favourite part was the dreams looks a little different these days. dogsledding: “The dogs were so friendly Like so many other things right now, and energetic,” he says. the work of Vancouver Island’s Help Fill Since 1986, Help Fill A Dream has A Dream Foundation needed to adapt supported families from Vancouver to the realities of COVID-19. It meant Island and Gulf Islands whose lives have some dreams, such as trips to Disneysuddenly changed due to their child’s land, were put on hold, while others diagnosis with a medical condition or evolved. severe health challenge – supporting The need for dreams, though? That families so they can concentrate on the hasn’t changed at all. health, care and recovery of their child.

“Dreams represent hope and provide a In addition to making Dreams come much-needed true, the organidistraction, zation provides somefinancial asTo see that box of food arrive on sistance to help thing to look forwith travel costs out doorstep each week let us ward to associated with know someone actually cared when times receiving health get better,” explains about and though about us each care, medical Craig Smith, Help Fill or therapeutic week.”

A Dream Executive equipment to Director. address special Fourteen-year-old Adam is a Victoria needs and therapeutic resources. boy with Type 1 Diabetes, whose life For Desiree, her Dream is a trip to completely changed after his diagnoexplore the sights and sounds of Toronses with the life-threatening condition. to, immersing herself in many different Adam’s Dream of travelling to the cultural adventures and feeling the vibe

12 » Friends&Family » Fall/Winter 2020 | countrygrocer.com

The ramp Help Fill A Dream built at Desiree’s home offers the teen independence. of the big city. While that trip is currently on hold due to COVID, today Desiree enjoys freedom and independence thanks to a ramp for the family home that Help Fill A Dream previously helped construct.

“We often forget that what we view as practical is life-changing to someone else.

We thought we were building a ramp but we were giving the gift of freedom and independence,” Craig notes.

While travel is currently paused, “kids have been quite innovative in their Dreams,” Craig says. When one boy’s Dream trip to Bahamas wasn’t possible “his Dream changed to an adaptive paddleboard that will let him enjoy water activities with his family, from his wheelchair.”

Dreams aren’t the only way the nonprofit organization has adapted during the pandemic.

With many of Help Fill A Dream’s children immune-compromised, COVID means that even everyday tasks like grocery shopping presents families with additional worries – on top of the financial concerns and other issues.

Good Food Boxes, featuring fresh fruit, vegetables and other essentials delivered directly to 80 families up and down the Island, were a much-appreciated solution.

“We didn’t realize until I was out talking to people the impact it had. One family told me that, ‘To see that box of food arrive on our doorstep each week let us know someone actually cared and thought about us,’” Craig recalls. “It was a good exercise in growth for us as a

Christie-Phoenix is now Gallagher Same team.

Same exceptional service.

Adam on his Yukon adventure, courtesy of Help Fill A Dream.

non-profit. If you told me a year ago we’d be providing fresh food, I’d have said ‘Nope,’ but talking to our families, this is what they needed.”

Join Country Grocer in supporting Island families

This holiday season, Country Grocer continues its decade-long relationship with Help Fill A Dream, helping make those dreams come true for local children and families who need it most.

Visit your Country Grocer from Nov. 20 to Dec. 17 and purchase your Islandgrown Christmas tree or a specialty bouquet from Eurosa Growers, or donate at the till, and you’ll add to the amazing $125,000 raised over the past nine years for Help Fill A Dream children.

Country Grocer is also hosting a drive-

through Lunch with Santa on Saturday, Dec. 5 at Esquimalt Country Grocer – pre-purchase tickets at helpfilladream. com starting Nov. 1.

And coming up just in time for holiday gift-giving is Help Fill A Dream’s Junior Superhero calendar – order yours at helpfilladream.com Of course, donations are welcome any time, Craig says. “I would love to hear from our donors about any ideas they have too!”

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Friends&Family » Fall/Winter 2020 | countrygrocer.com » 13

RECIPES from Chef Michael

Crash Bangers and Mash Servings: 2 Preparation Time: 50 minutes Cooking Time: 30 minutes This recipe is a bit of work, but fun to make and delicious to eat. Local lamb is always best for the carbon footprint and the best flavour, so if you can afford it, go for it!

Ingredients: 500g lamb shoulder steak, bone removed and chopped fine 1 tsp smoked paprika 1 tsp cumin 1 tsp coarse sea salt 1/8 – ¼ tsp cayenne 2 Tbsp bread crumbs 2 tsp apple cider vinegar 1 Tbsp of coconut oil ½ an onion, diced 1 Tbsp ginger, minced 1 large beet, peeled and cut into 1-inch chunks ½ can coconut milk ½ tsp salt ½ tsp fresh ground pepper 3 large yellow flesh potatoes or about 12 nuggets 6 cloves garlic, finely minced Generous ¼ cup extra virgin olive oil ½ cup herbs – parsley, green onion, chives or mix Salt and pepper Method: 1. Start by making the sausage. First, remove the skin and all pieces of bone from the lamb shoulder steaks, then slice into small pieces.

2. Add to a sturdy food processor with paprika, cumin, cayenne, bread crumbs, vinegar and salt Pulse until the meat is finely chopped and form into sausage-shaped tubes and place in the fridge to rest for 30 minutes.

4. For the sauce, sauté the onion and ginger in a medium pot until they begin to brown.

Add beets, coconut milk and salt and bring to a simmer. Cover and cook until beets are soft – about 25 minutes.

5. Puree until smooth and leave in the pot to be warmed at the last minute.

6. Now, for the potatoes. Simmer until cooked through then strain immediately so they can steam themselves dry.

7. Once dry, add potatoes to a bowl with garlic, olive oil, herbs, salt and pepper and mash slightly. Leave textured if you want them to be “smashed.” Keep warm!

8. Cook sausage and reheat beet sauce. Plate with a liberal smear of sauce and a pile of potatoes, then prop the sausage on the potatoes.

Salisbury Steak with Balsamic Peppers and Onions Servings: 3 Preparation Time: 30 minutes Cooking Time: 15 minutes Super simple but totally delish…this quick meal idea is a good one after a busy day at work when you only have a little left in the tank. You can even have pre-shaped Salisbury patties ready in the freezer, just like I do. Cook them from frozen in a fry pan with a lid on.

Ingredients: 2 Tbsp grape seed oil, avocado or canola oil 1 lb. Island Pastures ground beef Sea salt, fresh ground pepper and garlic granules to taste 1 pepper, large diced ½ a red onion, sliced 3 cloves garlic, sliced Sea salt and fresh ground pepper to taste 2 Tbsp balsamic vinegar 2 cups cooked rice Method: 1. Preheat a large fry pan on medium heat.

2. Form the patties if you have not already done so, and then season to your preference.

3. Add the oil to the hot pan and then the patties. Brown on both sides until the beef is cooked through and then remove from the pan.

4. Add the peppers, onions and garlic.

Add a touch more oil if necessary, then sauté until the veggies begin to brown.

5. Check the seasoning by tasting one of the veggies and adjust if necessary.

6. Finish the veggies with the balsamic vinegar in the pan, sauté for a minute longer and then remove from the heat.

7. Plate up with rice, Salisbury and then the balsamic veggies on top and enjoy this simple creation.

Variations: Chopped fresh herbs are a great addition to this dish.

Variations: Saute up the beet greens for lovely garnish.

14 » Friends&Family » Fall/Winter 2020 | countrygrocer.com

Winter Salad with Greek Yogurt Dressing Servings: 4 This is a great hearty salad to nourish you in the colder months, either as the meal, or a side. You can make a big ol’ batch of this and enjoy over the next many days as it keeps very well.

Ingredients: 1 cup quinoa 3 beets (save the greens) 1 bunch carrots, peeled & halved or quartered 2 parsnips, peeled and halved or quartered 1 tablespoon fresh ginger, minced 1 tablespoon fresh turmeric, minced 1 shallot, sliced 1 cup pecans, chopped ½ cup organic raisins Method: Start by boiling your beets. Wash, trim the top and bottom and leave the skin on. If there’s a big size discrepancy, cut bigger ones in half.

Boil for about 50 minutes, cool and then peel the skin off. Now you can chop and set aside.

Wash the beet greens and chop them up a little. Slice the stems very thin, then sauté on medium heat with a little butter. Season with salt and pepper.

Place carrots and parsnips on a baking sheet, drizzle with oil, season with salt and pepper and roast in a preheated 400ºF oven for about 20 minutes.

Let’s cook the quinoa. First toast the quinoa, dry, in a medium pot, preheated on medium.

After toasting, add 1 ¾ cup of water and a couple pinches of salt, bring to a simmer, cover with lid and reduce heat to low. Simmer for 10 minutes then remove from the heat, and let sit with lid on for 10 more minutes.

Transfer the quinoa to the bowl you’re serving the salad in. To assemble your salad ingredients, top the quinoa with the beet greens, and scatter roasted veg around.

Now on to the dressing. Preheat a medium fry pan on medium heat. Add a touch of oil then add ginger, turmeric and shallots. Sauté until lightly browned, then add pecans and raisins and sauté for another few minutes.

Add the apple cider vinegar, remove any stuck bits and then add the yogurt. Give a good stir and then season with a bit of salt and pepper.

Drizzle all over top of the quinoa and veggies and then finish by placing beets on top for a lovely presentation. Hope you enjoy!

Variations: You can also make this as a tossed salad.

Simply add all the ingredients together and toss with the dressing.

CHEF MICHAEL WILLIAMS

Life lessons from a pandemic What did you learn in 2020?

Well, I learned a lot. I learned that you can’t expect the usual and even more accurate, that anything can happen. I learned that food security is a thing and we all need to pay close attention to that.

I’ve also learned that people can change their habits very quickly, which we have all needed to do over and over again during this past year.

How about you…what did you learn? I know that many of you must have learned how to bake bread. Yeast and flour have at times been so hard to come by, I sure hope we have a few more successful home bakers in the fold!

In the same vein, it also seems many of you probably learned to cook lots of new dishes. One of the heartbreaking stories since March has been the restaurant struggle. But the trade-off from limited restaurant visits has been that people are doing a lot more home-cooking.

As a cooking instructor and host of Cookin’ on the Coast, this makes me so happy to envision all the action happening in kitchens everywhere. Being more connected to the food you’re eating is so important and making most of your meals is the best way to do just that. So keep on cooking folks and enjoy the process. Keep on expanding your culinary horizons and improving your skills.

We have a wealth of recipes at countrygrocer.com so you can try something new hundreds of times over.

You can also check out the Cookin’ on the Coast YouTube channel to watch any of my previous episodes from the last two seasons.

As always, I focus on local products, produce, meat and seafood to create unique, fun recipes that taste great. It really is a great resource.

It seems that many of you also learned to #buylocal even more than you already did. More than ever, we need to support local small business as the struggles from COVID-19 restrictions continue to make it so hard for these businesses to survive.

Restaurants have had to change the way they operate, much to their detriment. Reduced capacity and extra safety precautions have caused many of our favourite restaurants to close their doors for good, so spending your dollars with the locally run restaurant that’s still trying to survive, rather than the large commercial chain, has a massive impact.

It’s the same with your grocery dollars.

Since Country Grocer is a locally owned and operated grocery store, they’re so connected to the community and it shows. The amount of new, locally

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produced products that end up on the shelves is fantastic. After that it’s up to you folks, the customers, and you’re all coming through.

Community support and demand for locally made products is at an all-time high and that makes a huge difference to small business. The more you support the local, artisan products, the more you’re supporting our community. This is the way it needs to be with or without the pandemic, so this shift and change of consumer habits is amazing.

Let’s keep the trend going and continue to value the small-scale, handmade products available, the restaurants and coffee shops that have the owner working behind the counter, or grinding away in the kitchen, and shopping where the community connection is just as important as the bottom line.

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http://www.gfxsigns.com/ Friends&Family » Fall/Winter 2020 | countrygrocer.com » 15

Inspiring hope, health and happiness for Vancouver Island and Salt Spring Island children under the age of 19 with life-threatening conditions by fulfilling their dreams, improving their quality of life and assisting their families with care and financial support.

HERE'S HOW YOU CAN HELP

FILL ISLAND KIDS’ DREAMS CAMPAIGN RUNS: NOVEMBER 20 - DECEMBER 17, 2020 Purchase a $2 paper token at our tills

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NUTRITION NOTES WITH NANCY HOWSE

It’s time to party – Turnip the Beet!

In my heart I’m a summer girl, but in my stomach, it’s all about the fall food! I absolutely adore root vegetables, and always have.

As soon as September rolls around, all I want to eat are root vegetables. I crave soups, stews, and roasted veggies all day long.

I’d call myself the soup queen, but I bet plenty would argue they were, too!

There is a ‘rhizome’ family of roots that I include in the root vegetable family. They are pretty famous on their own, ginger and turmeric being the most well-known. I use ginger in my soups and stews every time. I love to ramp up the heat in those dishes. I’ve taken to Peruvian ginger as I find this one spicier and hotter than the Chinese ginger. If you like milder, stick with the Chinese version.

Tubers like yams, Jerusalem artichoke, and potatoes are versatile and so good for you! I actually have been using a Jerusalem artichoke supplement (from A. Vogel) for years for digestive health. It’s very gentle but powerful in promoting proper bile function in the digestive process. Bile breaks down fats into fatty acids which can be taken into the body to be used by our cells and help utilize nutrients. Just picture your juicy, healthy, happy cells giving you energy when you metabolize your nutrients!

The term ‘root vegetable’ is applied to all types of underground plant parts eaten by humans. Rhizomes like turmeric and ginger are mainly used as spices (by me). They are considered ‘non root’ but applied in cooking as root vegetables. True root vegetables more popularly recognized and used are turnip, rutabagas, beets and carrots.

Tuberous roots like sweet potato and yam have become mainstream in today’s fall-inspired dishes.

Onions, garlic, leeks, chives and shallots are members of the Allium family, and they love to mix in with our root vegetable dishes and improve flavour and nutrition.

Root vegetables lower the glycemic index to improve digestive and inflammatory issues.

Nutrient dense, they can be stored well in a cool, dark environment. Root veggies are actually ‘storage organs’ for plants!

Makes sense.

Raw, juiced or cooked, carrots supply carotenoids known for protecting the eyes and skin, also contain lycopene, lutein and zeaxanthin, plus a dose of C, D, E and K, magnesium, potassium, and calcium. Turnips, a member of the cruciferous family, contain phytonutrients called indoles that are know to reduce your risk for certain cancers. Rutabagas are surprising in that they’re a cross between a cabbage and a turnip, and are a high source of zinc. Let’s not forget butternut squash for soup, stew, or roasted with the rest of them.

I have to give a shout out to beets! Beets are impressive for helping to lower blood pressure, detoxifying liver enzymes, combatting physical fatigue, and reducing lactic acid production from exercise.

A source of potassium and electrolytes, they also promote recuperation from physical activity. They’re also a good source of folate and betaine that together can help lower blood levels of homocysteine which can be a factor in damaging inflammation leading to heart disease.

Dietary nitrates in beets can convert to nitric oxide. This is a vital molecule that helps dilate blood vessels to promote proper blood flow that improves athletic performance and leads to better brain function. Beets also help increase friendly bacteria in the colon, strengthen the immune system and prevent metabolic disorders. Salus produces a great beet crystal product that you add to water. If you want to consider adding beets as a supplement, it’s a tasty and convenient way to accomplish this.

I don’t know how to end an article on root vegetables, I love them so much. I remember being a toddler in a high chair at my Nan’s house for Sunday dinner and getting mashed turnip. As a kid there was never enough of that stuff on my plate.

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Friends&Family » Fall/Winter 2020 | countrygrocer.com » 17

IN THE COMMUNITY

Opening possibilities to those with sight loss JENNIFER BLYTH

wonderful breakfast, but it helps raise “Having a guide dog is a transformaawareness of the CNIB and the needs of tive experience,” Debbie says. those living with sight loss on VancouWhile the local CNIB office is in ver Island,” says Debbie Erb, Coordina- Victoria, the team supports the entire tor, Philanthropy Island.

CNIB Foundation In addition to – BC/Yukon. events like the About every 10 minutes, The non-profit ordrive-through someone in Canada will lose breakfast, people ganization has been serving Canadians can also donate their sight. for more than 100 online at – Debbie Erb, CNIB securely years, providing cnib.ca, where they programs and sercan also direct their vices for the half-million people across donation to a specific area, if they like.

Canada impacted by sight loss.

“Community support is everything “About every 10 minutes, someone for us, especially now with COVID addin Canada will lose their sight,” Debbie ing to the need and people’s isolation. notes.

Without donations and supporters like In addition to support with daily livCountry Grocer, we would not be able ing skills, plus work, active living and to do what we do,” Debbie says. technology programs, CNIB also operTo learn more, visit cnib.ca or contact ates the vital Guide Dog program. the local office at 1-250-595-1100.

While COVID is changing how we do most things these days, it hasn’t changed our willingness to support those organizations doing vital work in the community – or the need for the work those organizations do.

So when Country Grocer’s traditional breakfast fundraiser for the CNIB Foundation needed to adapt with appropriate safety protocols, a little ingenuity took the event drive-through.

Country Grocer Chef Michael Williams set up outside the Esquimalt store offering a delicious breakfast sandwich and muffin, served with juice and coffee for just $10, and the result was an amazing $7,700 raised for people and programs right here on Vancouver Island!

“Not only did people enjoy a

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www.ccrr.bc.ca health protoCols in plaCe. BY appointment onlY.

MEET THE TEAM

Sharing a smile and an open door “As I stand outside your store waiting for my wife to shop, I am watching your door greeter in action...

I just wanted to take the time to congratulate and thank him and you for the excellent job he does in his role.

“It’s a very complicated time with a lot of confusion... His presence at the door with his friendly but firm demeanour helps things go smoothly with a sense of order not seen at a lot of stores. All with remarkable positivity and charm. It really is a pleasure to witness. Hats off to him and the rest of your friendly team.”

If you’ve had occasion to stop by the Royal Oak Country Grocer in the last few months, you’ve likely had the good fortune to say hello to Ken. After a 26-year career in the grocery industry, Ken was happy to come out of retirement a year ago to join the Country Grocer family.

“I grew up in the neighbourhood and always shopped here. I love the store and that it’s a family-run company – you can sense that,” he says with a smile. “The people who work here are great and the company is so generous in the community.”

More recently, Ken made the move to the front entrance, welcoming shoppers and helping ensure people are mindful of the COVID protocols, including limiting the number of

Ken, greeter at Country Grocer’s Royal Oak store, has earned numerous accolades from customers and team members alike. people in the store at one time.

That he does it with humour, grace and understanding is apparent by the number of accolades the store receives about his efforts.

“We’ve had so many Kudos and letters – Ken is the best thing that’s happened to the front of the store in a long time, especially at such a challenging time,” says Country Grocer Marketing Manager Tammy Averill.

While the position is completely different from the warehouse work

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he’s done in the past, it perfectly suits his outgoing, cheerful personality.

“I really enjoy it – you meet so many different people through the day,” says Ken, who when not welcoming shoppers, spends time on his bike, working around his property and hanging out with his dog.

“It’s just about understanding people as best you can. After all, who likes standing in line? I know I don’t, but we have great customers. I try to get the line moving and if I can put a little joy in their day, it’s all the better.”

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20 » Friends&Family » Fall/Winter 2020 | countrygrocer.com

Meet Betty the Bunny, a big fan of the produce department at Esquimalt Country Grocer.

The photogenic rabbit even has his own Instagram page (and yes, Betty is a boy bunny) – where his human, Cat, shares Betty’s fav moments.

@bettybunbun

Who’s your four-legged best friend?

Cat, dog, rabbit? We’d love to meet them! Send along a photo and a few words about what makes your furry friend part of the family to Friends & Family editor Jennifer Blyth at jennifer.blyth@blackpress.ca

Country Kudos This has been a challenging time for many essential workers in Island grocery stores, as we all navigate the new protocols for keeping people safe and fed.

A Bowen Road Liz Patterson customer recently highlighted the efforts of grocery manager Phil Ball for his help to ease Phil Ball a conflict between her and another customer – definitely a special skill these days.

Kudos!

If you’ve received outstanding customer service, share your story on our Employee Recognition form and submit your Kudos in-store or online at countrygrocer.com

IN YOUR COMMUNITY IN ALL COUNTRY GROCER STORES Nov. 20 to Dec. 17 – 10th annual fundraiser for Help Fill A Dream: Eurosa bouquets, Island-grown Christmas trees and more.

ESQUIMALT & VICTORIA Oct. 31 – Halloween Drive Through/ Walk Through, behind Archie Browning Arena, in lieu of the Esquimalt Lions’ annual bonfire.

Info: Esquimalt.ca.

Dec. 5 – Drive-through Santa Lunch in support of Help Fill A Dream, at the Archie Browning Arena, next to Esquimalt Country Grocer. Info: helpfilladream.com To Dec. 24 – Snapshots of Canada Exhibit, a new travelling exhibition from the Canadian Museum of History and Canada’s History Society showcasing unforgettable images from Canada’s history, with thoughtprovoking text, at the Sidney Museum. Info: sidneymuseum.ca

Jan. 14 to Feb. 7 – Dine Around & Stay In Town Victoria, with 50+ restaurants offering set three-course menus at deliciously low prices. Info: tourismvictoria. com/dine-around

BC SHARING

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At all Country Grocer communities – Support local Nov. 26 to Jan. 10 – food banks by looking for the BC Sharing donation Ladysmith Holiday Lightpads at the till. Simply add $2 to your grocery bill up. While there won’t be and 100 per cent goes to your local food bank! an official light-up event due to COVID, the annual festival of lights invites you Christmas in Cedar Yellow Point, to enjoy the spectacle on your own. self-guided art tour. COVID protocols Info: ladysmithfol.com followed, limited numbers inside studios at one time; masks required LAKE COWICHAN & AREA inside. Info: cyartisans.com Oct. 31 – Trick-or-Treating at Youbou Dec. 21 to Jan. 1 – Bastion Lighting Hall, 5 to 7pm. Staff will direct for the Christmas season, downtown pedestrian traffic and ensure physical Nanaimo. distancing. Info: cvrd.ca

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