Country Grocer Friends & Family Spring 2019

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

&

Friendss Family Spring 2019 | Complimentary

POWER TO PLAY Event highlights the FUN in fundraiser

A GROWING CONCERN Island plant industry a blooming business

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Recipes I Community Events I Pets I What’s in Store

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2 » Friends&Family » Spring 2019| countrygrocer.com

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Spring into spring with us!

Welcome to the spring issue of Country Grocer’s Friends & Family Magazine! After the cold and snowy finale to winter, we’re excited to greet spring with fresh flowers, fresh recipes and even some fresh spring cleaning tips shared by your fellow readers.

In our special spring PETER CAVIN, Director plant feature, COUNTRY GROCER we look at how many of the amazing flowers, plants and veggie starts you enjoy for your home and garden are actually grown right here on Vancouver Island.

To make sure you give those transplants a good start, check out this issue’s container planting feature with the pros at C&C Growers, featured on our cover. And don’t forget to enter in store and through our social media for a special pollinator give-away for Earth Day! Spring also brings two of our favourite community events of the year – MS Walks, from the MS Society, and Power To Play, from Power To Be. Country Grocer is proud to be involved with these two amazing organizations. Read how these events are changing lives right here in our communities – and how you can get involved!

On top of all that we have tips for creating that perfect cheese plate – just in time for your Easter entertaining or spring picnics, new recipes from Chef Mike, new store happenings and more.

Enjoy!

IN THIS ISSUE

A Growing Concern

6

Step-by-step guide to creating your own seasonal planter

RECIPES

Breaded rockfish with sweet and spicy slaw

14

Classic pork and beans

12

Mexican squash and beef stew ON THE COVER Christon Smith and Chris Lichtensteiger from C&C Growers in Saanich.

Welcome to Breathtaking!

Jennifer Blyth 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 Cara Robbins Circulation 250-480-3285

NEW PHARMACY IN SALT SPRING

• • • •

cave theatre self-guided caving cave tours mild to wild

OPEN YEAR ROUND

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.

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The team from Eurosa Farms on the Saanich Peninsula grows an amazing array of beautiful cut flowers for Country Grocer’s floral department.

Below, Joanne Erquicia, Country Grocer’s Garden and Floral Department Manager, is thrilled to share the growing bounty of Vancouver Island’s flower and garden suppliers.

How does your garden grow?

With the help of Islanders!

JENNIFER BLYTH Each spring, Vancouver Islanders look forward not only to longer sunnier days, but also to the local fruits and veggies arriving in their Country Grocer produce department.

But outside the store, on the colourful carts of annuals, perennials, herbs and veggie starts, there’s another local story happening, and it’s one Joanne Erquicia is thrilled to be telling.

Joanne, Country Grocer’s new Garden and Floral Department Manager, shares a lifelong passion for flowers and all things growing, rooted in the greenhouse and flower shop her family owned while she was growing up.

“Flowers and plants are a big part of who I am and working at CG has allowed me to stay in the industry and continue to work for a family-owned, Island business,” she says.

The support her family enjoyed in their 30 years in business also underscores the importance of supporting local.

“As Islanders, I think it’s important that we support our local growers while reducing our carbon footprint at the same time.”

Shoppers are often surprised at the sheer variety of plants grown and raised right here on the Vancouver Island that find their way to the Country Grocer floral departments and garden centres.

“They’re especially surprised to find out that we can get Island-grown, fresh-cut roses,” Joanne says, pointing to the roses, gerberas and other greenhouse-grown beauties from Eurosa Farms on the Saanich Peninsula.

Also growing a variety of cut flowers – including 25 varieties of dahlias! – is Mt. Newton Floral, which also distributes a wide selection of local and imported flowers, floral greens, tropical flowers and potted plants.

Both longtime partners with Country Grocer, you’ll often find specially created bouquets for promotions around epilepsy month, for example, or at Christmas for the Help Fill A Dream Foundation.

And all those brightly hued poinsettias at the holidays? They’re from Hilltop Greenhouses, just outside Victoria.

But what about those who want to beautify their landscape – or dinner plate – with

4 » Friends&Family » Spring 2019 | countrygrocer.com

The buzz on bees Watch for the Country Grocer’s pollinator give-away!

Local growers know how important it is to protect our bee populations for continued pollination. ornamentals and edibles.

C&C Growers, in Saanich’s Blenkinsop Valley grows a seemingly endless variety of bedding plants, herbs and veggie starts for those who appreciate a little help getting their garden started.

They’re also your source for beautiful potted arrangements that will keep your home looking beautiful yearround. (See our how-to with the C&C team on the following pages.)

One of the newer additions to Country Grocer’s garden family is Outrageous Edibles & Bedibles from Coombs, just outside Parksville.

The wholesale plant nursery grows a wide variety of unique garden vegetables and leafy greens, mouth-watering culinary herbs and decorative flowers and ornamentals.

You’ll find many of your favourite tomato varieties, from sauce-essential Romas to Early Girls perfect for popping right into your summer salads, and so many peppers: sweet, spicy and simply unforgettable.

Need soil or compost to get your garden growing? That comes from Nanaimo’s family-run Cinnabar Valley Farms.

Yes, spring is definitely growing season at Country Grocer!

Preparing Excellent Cuts since 1932

This spring, in conjunction with Earth Day’s “Protect Our Species” theme, Country Grocer is holding a pollinator giveaway: look for draw boxes in your local store and for opportunities to win via Instagram and Facebook.

Winners will take home a Mason Bee house and all the essentials to make these busy native pollinators at home in your garden.

According to the Earth Day Network, which organizes Earth Day worldwide, bee populations are in decline around the globe, including the honey bee and many wild native bees.

Why is that important? “Plants need bees to pollinate, making bees indispensable pollinators of most ecosystems. There are 369,000 flowering plant species, and 90 per cent of them are dependent on insect pollination. A honeybee can usually visit 50 to 1,000 flowers in one trip; if bee takes 10 trips a day, a colony with 25,000 forager bees can pollinate 250 million flowers in a day.”

Learn more including how you can help, at earthday.org.

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Friends&Family » Spring 2019 | countrygrocer.com » 5

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After a snowy February, Islanders are looking forward to spring and with it, growing season!

For a look at how to create a picture-perfect planter, we visited Colin Lichtensteiger, of C&C Growers, whose flowers and vegetables will go home with many Country Grocer shoppers this season!

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1. It all starts with the right soil and a planter with drainage holes. While at one time people were advised to add gravel or other medium to the bottom of the pot to aid drainage, that can actually impede it, Colin advises. Simply fill your pot with a balanced potting soil – C&C uses a peat-based soil mix with perlite to encourage healthy roots and drainage.

2. Choose your “statement” plant and gently loosen the roots before pressing firmly in place in its new home. Typically you want to plant at same level it was before to avoid issues of rot. Colin next found a large rock to add natural contrast and interest to the pot, before adding smaller succulents that will fill in over time.

4. Colin topped the succulent planter with a layer of fine gravel that contrasts nicely with the plant colours and textures. Watering needs will vary with planter location, plants and time of year. As a rule of thumb, avoid over-watering by poking a finger into the soil to see if it has dried out. Every second watering, add a liquid 20-20-20 or 15-30-15 fertilizer.

Both are good generalpurpose fertilizers that will support blooms and strong, healthy plants. As plants fill out, trim and deadhead as needed and enjoy!

3. In this succulent planter, suited to a hot, sunny spot, Colin chose plants of varying textures and colours for visual interest.

In a traditional herbaceous planter, look for plants of different heights and habits – some upright, some bushier and some trailing – in colours you enjoy. In spring planters, like that to the right, adding plants and bulbs of different bloom times will give you longer enjoyment.

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Friends&Family » Spring 2019 | countrygrocer.com » 7

Lou Pagani, assistant deli manager at Country Grocer’s Esquimalt store, shares his go-to tips for creating the perfect cheese plate.

Cheese

please

Looking for an elegant appetizer for Easter entertaining? A cheese plate is a simple, yet oh-so delicious dish that you can create in minutes!

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www.creekmorescoffee.com 8 » Friends&Family » Spring 2019| countrygrocer.com

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JENNIFER BLYTH If variety is the spice of life, it’s also the key to a wellcrafted cheese plate.

For a little insight, we visited Lou Pagani, assistant deli manager at Esquimalt Country Grocer, where a world cheese tour might include stops in Quebec, England, France, the Netherlands, Greece, Italy and other far-off destinations before finishing right here on Vancouver Island.

And even if you’re stuck on cheddar, “we have a 10-foot cooler just of different cheddars!” Lou says.

In assembling your selections, consider balance, not only in taste, but also colour, firmness and texture, Lou suggests.

1. Think about firmness. You might balance a firm, flavoured horseradish cheddar with a semi-soft havarti and soft brie, for example. Aging a cheese concentrates its flavour and creates a firmer texture, so you

Keeping Your Water Hot!

might find that fiveyear-aged cheddar has harder, crumbly texture more like a parmigianoregiano.

2. For a visually appealing plate, include cheese selections of different shapes, but also colours, Lou suggests.

You might contrast an earthy smoked gouda with a creamy white camembert and cranberry-studded goat cheese, then finish your presentation with some rustic crackers and a spray of fruit.

3. Taste matters.

People’s tastes are as eclectic as, well, the varieties of cheese, so you might balance small nibbles of strong-flavoured bleu cheese with a mild brie and tangy port cheddar.

Not sure if a selection is the right cheese for you? Ask for a taste. The deli team will be happy to open a cheese for you to try before committing, Lou says.

Must-try cheeses from the deli case Looking for something new to try this spring?

Here are a few must-try selections: • PEI’s Cow’s Creamery aged cheddars and Appletree smoked cheese – with authentic smoke flavour.

• For soft cheeses, Woolwich goat cheeses come in a variety of flavours, including fine herb, cranberry cinnamon and richly flavoured fig and balsamic.

• For an Island favourite, try the Natural Pastures’ Comox Brie – a world champion – or go wilder with a Buffalo Brie!

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Friends&Family » Spring 2019 | countrygrocer.com » 9

Indulgences Halibut in season It’s the time of year many seafood lovers on the Island wait for: halibut season!

Starting in late March and continuing through summer, you’ll find it in your Country Grocer seafood case ... and lots of recipes at countrygrocer.com!

Everything you want, nothing you don’t

From the Greenfield Natural Meat Co. comes these selections of bacon, smoked sausages, hot dogs and deli meat: all from animals that were vegetable grain fed and humanely raised with no antibiotics on Canadian farms.

Now that’s SMART!

Yes, your treats can really be good for you too. Find these Sproutalicious cookies in the bakery department, featuring healthy sprouted spelt grain in a Breakfast cookie, Oatmeal Raisin and yes, Chocolate Chip!

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LOCATIONS Campbell River: • 1241 Ironwood Road • 103-801- Hilchey Road Courtenay: • 260-470 Puntledge Road Nanaimo: • 52-4750 Rutherford Road • 8-1551 Estevan Road Duncan: • 102-109 Trans Canada Hwy Victoria: • 2640 Douglas St • 1736A Island Hwy Sooke: • 1140-1160 Sooke Road

hubinternational.com 10 » Friends&Family » Spring 2019| countrygrocer.com

WHAT’S IN STORE On-the-go goodness Forgot lunch or need a quick, tasty dinner idea? Meet these new members of the Country Grocer deli – pre-cooked single servings of your Indian favourites, including butter chicken or Indian chicken vegetable curry with rice, and Channa Masala. Made in Vancouver and brought to your store fresh daily, simply reheat and enjoy!

Opa! Greek yogurt dip From Olympic comes a twist on the traditional yogurt: A caramelized onion-flavoured Greek yogurt dip with pita chips that packs a whopping 11 grams of protein per serving!

See. Touch.

Explore.

Time for a fish fry!

Just in time for halibut season (see Indulgences, opposite) comes something new from the Clubhouse brand you know and love: a collection of different seafood batter mixes, including tempura, beer batter, fish fry and English-style fish & chips.

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IN THE COMMUNITY

Ready to race?

Ready to volunteer?

Sign up today!

There’s no doubt the racers have a lot of fun during Power To Play, but the volunteers have a great time too!

You have the

PowerTO Play!

JENNIFER BLYTH

Are you ready to play?

(It’s OK – it’s for a great cause!)

Coming to Victoria’s Elk/Beaver Lake Park Sunday, May 26, Power To Play is an action-packed team-building adventure race. Thirty-five teams of four push their limits through 15 unique challenges across a 10-kilometre route ... all in support of the local non-profit, Power To Be. Celebrating 20 years, Power To Be was founded with the idea of helping people living with a disability or barrier access nature.

The Victoria- and Vancouver-based organization works to remove cognitive, physical and social barriers to the outdoors, supporting participants to explore who they are and what they are capable of with the support of staff, volunteers and each other. Programs include adaptive recreation

for individuals and other community non-profits, and Wilderness School. A three-year program for youth living with financial and/or social barriers at home and at school, the Wilderness School offers monthly weekend trips and multi-day summer excursions throughout Vancouver Island.

Power To Play is one of three core fundraisers for the organization, and continued support from participants, volunteers and the community is key.

“The money raised from our events goes directly to funding our programs. And the events continue to increase the awareness of what Power To Be is all about,” says Power To Be’s Dana Hutchings.

Learn more about Power To Be tat powertobe.ca

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12 » Friends&Family » Spring 2019| countrygrocer.com

From building the challenge points the day before the race to cheering on the teams as they make their way through the course, the 130 or so volunteers are as much a part of Power To Play as the participants, notes Dana Hutchings, Director of Advancement and Communications.

Often businesses or organizations will sign up a team of four for the race, then another three or four will volunteer. And, when it’s all said and done, all come together in one big celebration at the Bard & Banker Pub in downtown Victoria.

To sign up your team, or to volunteer for this amazing event, visit powertobe.ca

Get cooking with Island Chef & Power To Be Watch for a special episode of Island Chef on Shaw TV this spring when the Power To Be team will join Chef Michael Williams to talk about some great recipes to take with you to the great outdoors!

Savour delicious Nana’s Samosas from your local Country Grocer Choose from Chicken Samosa Beef Samosa / Vegetable Samosa Chicken Tandoori Samosa / Butter Chicken Vegetable Pakora…

Taste the Difference, you will definitely be back for more!

Convenient Comfort Foods with a Global Taste

IN THE COMMUNITY

Who do you walk for? Join the MS Walks family May 26 Why join the 30,000 Canadians planning to step out on this year’s nation-wide MS Walk?

An estimated 100,000 Canadians live with multiple sclerosis, an autoimmune disease of the central nervous system most often diagnosed in young adults aged 15 to 40. In fact, Canada has the highest rate of MS in the world.

Events like the MS Walk and summer’s MS Ride support vital research and programs right here on Vancouver Island that support those living with MS. “The walks are our signaThis year’s MS Walks return to the Island May 26. ture fundraising event. It’s very Valley Walk participants raised close to grassroots and we really try to make it a $30,000, while another 173 walkers in real family event,” says Carly McGregor, Greater Victoria raised $90,000!

Development Coordinator MS Society of “It’s really fun to see the creative ways Canada, B.C. & Yukon Division.

Last year, MS Walks from coast to coast people find to fundraise,” Carly says, inviting the community to come out and show raised $8 million thanks to the support of their support. “Bring your kids, bring your 31,000 donors, participants and volundogs, it’s just a lot of fun.” teers.

Victoria and Duncan walks return On the South Island, 153 Cowichan

this year, along with a third in the Comox Valley, hitting the streets May 26.

Country Grocer has been a longtime MS Walks supporter, in addition to programs like Victoria’s First Friday Lunches, where Chef Michael Williams shares delicious, nutritious meal options, and outreach lunches in Duncan and Nanaimo.

Ready to walk?

Here’s what you need to know: • In Victoria, choose from a 1.5, 3.75, and 6km wheelchair-accessible route at Cadboro-Gyro Park.

Check-in at 9:30 a.m. for a 10:30 a.m. start.

• In Duncan, choose from a 3km or 5km route at the Cowichan Sportsplex, where check-in begins at 9:30 a.m. and the walk at 11 a.m.

Register today at mswalks.ca. For more details or to volunteer, email Carly.

McGregor@mssociety.ca or call 250-388-6496.

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RECIPES from Chef Michael

Breaded Rockfish with Sweet & Spicy Slaw Servings: 2 Preparation Time: 40 minutes Cooking Time: 10 minutes This super delicious slaw is the perfect bed for some fresh pan-fried, breaded rockfish.

This simple meal is economical, healthy and delicious. Make the slaw a day or two in advance and then simply cook up the fish for and easy go-to meal.

Ingredients: For the slaw: ½ Head green cabbage ½ Bunch of green kale ½ Bulb of fennel ¼ C mayonnaise 2 Tbsp maple syrup 1 Tbsp lemon juice 1 Tbsp chilli paste ½ tsp chinese 5-spice ¼ tsp salt For the rockfish: ~ 300 g Fresh rockfish Salt and paprika to taste ¼ Cup flour 1 Egg ½ Cup whole wheat breadcrumbs or Panko ¼ Cup grape seed, avocado or canola oil Method: 1. Combine all of the ingredients for the slaw together in a mixing bowl and stir very well to combine. Keep in the fridge for up to 5 days or enjoy right away.

2. Now for the fish…

3. Add the flour, cracked egg and breadcrumbs into 3 separate wide-bottom bowls. Whisk the egg with a fork and a teaspoon of water until nicely whipped and smooth.

4. Cut out the pin bones from the rockfish.

5. Dry with paper towel and then season with salt and paprika.

6. Now dredge each fillet in the flour, then the egg, and then the breadcrumbs and place on a plate. Repeat until all the fillets are ready.

7. Preheat a large fry pan on medium-high heat. Once the pan is hot, add the oil to the pan and let it heat for 30 seconds.

8. Now carefully place each breaded fillet into the hot oil. Cook for 3 to 4 minutes until nicely browned, flip and repeat.

Once the fish is cooked through, serve immediately and enjoy.

Classic Pork and Beans This classic recipe is sure to soothe the soul. It’s super easy to whip up and using pure maple syrup makes this recipe a better option than the typical canned counterpart.

Make the recipe and portion and freeze any leftovers for another dinner, done!

Ingredients: 2 Cups white navy beans 2 Cups great northern beans Water for soaking 4 ½ Cups water ½ Sweet onion, diced small 1 Small bulb of fennel 3 Cloves garlic, chopped 1 Cup maple syrup ¼ Cup ketchup 250g Thick-sliced natural bacon Optional – 3 Tbsp molasses ½ tsp each salt and pepper Method: 1. Soak the beans overnight or for a minimum of 8 hours in water making sure they are double covered. After soaking, drain the beans.

2. Place in the slow cooker/pressure cooker along with the 4 ½ cups water, onion, fennel, garlic, maple syrup, ketchup, bacon, molasses (if using) salt and pepper.

3. Now you can slow cook for 8 hours on low or pressure cook for 35 minutes on high pressure with a natural release.

4. Once you have finished cooking, you may notice that the dish is a little runny. You can adjust the consistency by simmering to concentrate the liquid until the desired thickness is achieved. Do this in batches concentrating only what you are going to serve.

5. Freeze any leftover pork and beans that you are not eating in the next 5 or 6 days and have some delish ready to go the next time you want to be comforted.

Variations: • Add in some extra veggies…celery, peppers, yams, squash. They will add extra nutrition and offer some varying textures.

14 » Friends&Family » Spring 2019| countrygrocer.com

Mexican Squash and Beef Stew Servings: 8 Preparation Time: 20 minutes Cooking Time: 8 hours This may be one of the easiest stew recipes out there. Just a few steps and you’ll be slow cooking/pressure cooking something super delicious.

Ingredients: 1 kg Beef shoulder blade roast 1 Small butternut squash, peeled and diced 1 Red onion, sliced 4 Cloves of garlic, sliced 6 Stalks of celery, sliced 1 Cup Ranchera sauce 1 Can coconut milk 1 tsp toasted, ground cumin ½ tsp salt Juice of 1 lime Method: 1. Place the beef shoulder blade roast or cubes into the pressure/slow cooker.

2. Arrange the squash around the roast.

3. Preheat a large fry pan on mediumhigh heat and then add a little oil and then the onions and garlic. Sauté, stirring regularly until the onions are caramelized.

4. Add the celery and sauté for another 2 minutes and then add the veggies to the cooker.

5. Next up, add the liquids and spices.

Add the Ranchero sauce, coconut milk, cumin and salt, making sure to pour the liquid down the sides as opposed to on top of the roast.

6. Slow cook on low for 8 - 9 hours or pressure cook for 70 minutes on high with a natural release.

7. Check the seasoning of the stew and then finish off with the lime juice.

Variations: Serving with marinated onions and cucumbers add a wonderful touch to cut the richness of the pulled pork.

CHEF MICHAEL WILLIAMS

Minimize waste, save bucks As Canadians we are one of the best people in the world at wasting food, falling only just short of the U.S. That’s not something we want to be good at.

The greenhouse gas emissions to produce all of that misused food is a serious problem and one that needs to be corrected.

Some of this is out of the hands of the consumer given that much of the food produced is considered ‘blemished’ and never even makes it to the shelves of your local grocer.

Thankfully some organizations are trying to come up with solutions to this.

Another big contributor is food waste in restaurants due to unnecessarily large portion sizes. There’s nothing worse than still having half of a plate of food at a restaurant and a full tummy.

If you’re going to a large-portion restaurant, consider sharing a dish or if you’re not into share-sies, bring a container with you so you can take the leftovers home.

Directly, you and your household waste play a big part too: The average Canadian tosses 170 kg of food per year. Insane!

But there are ways to improve this and we are going to talk strategy right now.

1

Buy in bulk when you can. Not only does this potentially cut down on waste, but it also cuts down on packaging which is a great secondary benefit. Buying from the bulk aisle can be especially helpful on items that you don’t normally cook with and can save you tossing out the ‘used only one time package’ two years later.

2

Make an effort to keep your dry goods rotating and flowing and keep an organized pantry. It’s pretty easy to end up with a stagnant pantry with items that get buried and forgotten. If you’re not super comfortable with a particular item, ‘Google it.’ There are recipes online for almost anything these days, so get creative, explore and take pride in your dry stores!

3

Meal prepping is a great way to be efficient. Come up with a couple of dishes that you want to make, buy only what you need and follow through. Cooking with a plan like this and buying exactly what you need will save you from tossing that head of broccoli that you bought without a plan that is now two weeks old and turning yellow.

4

If you notice that food is starting to turn the corner, make it high priority to process it. You can create a dish specific to that item or you can wash/cut/freeze many veggies like broccoli, cauliflower, peppers, cabbage and more to be added to soups and stir-fries another day.

5

Make use of everything. Broccoli stems are often tossed away, but they are delicious. There’s often a very fibrous bottom part which is not pleasant, but once you trim that and maybe peel the skin, the rest is awesome grated into salads/slaws or sliced and stir-fried.

Carrot and onion peels, pepper scraps, leek greens, parsley and cilantro stalks and roots can all be frozen until you have enough to make a homemade chicken, beef, fish or veggie stock. This will save you having to buy a packaged stock from the store and they taste great!

6

Preserve your greens. Leafy herbs like cilantro and parsley can be treated like flowers and kept in a jar of water on the counter. Change the water every day or two and not only will your counter be beautified, but your herbs will last exponentially longer.

Salad greens often rot as moisture builds on them. Keep them wrapped in paper towel to absorb the moisture and they’ll last longer. If you buy the prewashed greens, you can place a paper towel in the bottom of the clamshell container and they’ll last longer.

All of these strategies and more can become commonplace in your kitchen.

Changing how we go about things can not only have a positive impact on the environment, but can keep money in your wallet!

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Friends&Family » Spring 2019 | countrygrocer.com » 15

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NUTRITION NOTES WITH PENELOPE GRIGGS

The case for

C

collagen

ollagen, the most abundant protein found in the human body, is essential for the health and vitality of our skin, blood vessels, tendon, cartilage, bones, and joints, providing elasticity and strength to our bodily tissues.

While our bodies do produce collagen, this process slows with age.

Lifestyle and habits that can hinder collagen production include stress, smoking, excessive sun exposure and an unhealthy diet.

Without this important building block, we may see wrinkles and sagging skin, or experience joint pain and stiffness even without injury.

Collagen is a major component of muscle tissue, and can help build muscle mass. Collagen contains a concentrated amount of glycine, an amino acid involved in creatine synthesis, the fuel needed to power muscle.

Also found in connective tissue in the joints and gut, collagen is critically important to maintain proper function throughout the body.

Impaired function of the intestine, also known as intestinal permeability,

can allow undigested food particles to pass into the bloodstream. This may result in inflammation.

Hydrolyzed collagen peptides provide amino acids that have been broken down, making them easily digested and absorbed.

Available in liquid, powder and pills from both bovine and marine sources, collagen supplements are a convenient way to get the benefits of collagen. Powdered collagen is a popular addition to smoothies, shakes and hot drinks.

Made by simmering bones to help extract flavour and beneficial nutrients, bone broth is it an excellent source of collagen.

Available in the freezer, Salt Spring’s Heart & Bone’s amazing pastured broths thaw to gel form, a sign of collagen-rich bone broth. Powdered bone broth, a convenient alternative, is available in pastured chicken and beef from a Prairie Naturals. Simply sip bone broth from a mug and enjoy it all on its own, or use it in a variety of recipes.

Powdered gelatin, a cooked form

of collagen, can be mixed into any liquid, including smoothies, baking, soups, stews and broths, or hot drinks.

Available in tubs, gelatin is a highly absorbable, flavourless form of collagen supplement.

We recommend pairing collagen supplementation with exercise appropriate to the individual’s needs to ensure proper utilization in the body.

Other ways to support your body’s own production of collagen include getting enough vitamin C, either through diet or supplementation. Hylauronic acid, available in liquid and pill form, lubricates joints and boosts collagen production.

My favourite, aloe juice or gel, taken orally is a great way to support your bodily tissues from the inside out.

Are you wanting to increase your collagen production or simply looking for more information? Ask your friendly Country Grocer Nutrition Advisor what the best choice for you might be.

Disclaimer: The information provided is for information only. For proper diagnosis, please see a qualified practitioner.

Penelope Griggs works in the nutrition department at Country Grocer’s Cobble Hill store.

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MEET THE TEAM Left, Salt Spring store manager Mark Vekeman welcomes pharmacist Lynn Vanderwekken and her team to the Country Grocer family.

Below, the Country Grocer pharmacy team: Lynn, Meghan, Brenda, Sarah and Sunisa.

Erika Burton

South Island welcomes new HR team member The three south Island Country Grocer stores – Cobble Hill, Esquimalt and Royal Oak – welcomed a new member of their Human Resources team this winter.

Erika Burton joins HR manager Beth Harris at the administration office as an HR advisor. After graduating from Camosun College’s HR program, Erika helped a small sportswear company establish its HR policies and procedures.

Ready for a bigger challenge and the chance to learn within a larger company, “I had heard nothing but good things about Country Grocer and Beth is an incredible mentor,” Erika says. “It was the perfect fit for me.

“I just love the challenge and doing work that impacts people,” she says, appreciating the opportunity to bring a new set of eyes to her job.

“Being a family-oriented company, we have more flexibility with what we can do so it’s a great place for me to learn early in my career and share my ideas with them.”

When not on the job, the former college volleyball player gives back to the community by volunteering her time with different volleyball clubs and explores the south Island with her husband Tyler and their two pups.

Pharmacy joins Salt Spring Country Grocer family JENNIFER BLYTH An expansion at the Salt Spring Country Grocer has brought a first to the Island-grown company: a pharmacy!

An existing pharmacy had been serving the community for many years in space next door to Country Grocer.

Store manager Mark Vekeman says that with this recent expansion into the adjacent space, Country Grocer will be able to enhance its choice and service to the community.

All of the grocer’s non-food items will move into the pharmacy space, leaving room to expand its ethnic foods and floral departments, among others.

Expansion is also under way in the pharmacy where pharmacist Lynn Vanderwekken and her team of familiar faces are delighted to continue serving longtime customers with their same

friendly service and expert product knowledge.

Taller shelving and reconfigured layout will allow for an expanded cosmetics section and large giftware area, Mark says, encouraging customers who don’t find what they’re looking for in the grocery or pharmacy to let department managers know: “If we can find it and bring it in, we will.”

Work on the pharmacy is expected to continue for about three months, followed by work on the main grocery store, bringing the combined new space to about 35,000 square feet.

“Customers are really excited about the change – they can now do all of their shopping at one place, and we’re able to offer them more than ever before,” Mark says.

“The future is really bright.”

Friends&Family » Spring 2019 | countrygrocer.com » 19

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PETS

Part of the family: Kita Meet Kita, a Chihuahua rescued from a breeding farm in the US. Kita was terrified of all dogs when mom Mimi adopted her almost seven years ago, but today she accepts dogs and loves people.

Among her favourite things are going for car rides, playing with tennis balls (throwing them for herself and batting them with her paw to others to play with her), and going for long walks and runs.

“Perhaps more than anything, she loves to come sit with my clients to help ease their stress. I’m a therapist and she will sit on their laps to help sooth their nerves. She is literally a therapy dog,” says Mimi, who shops at the Royal Oak Country Grocer.

“Everyone says that she is the most quiet and sweetest Chihuahua that they have ever seen, even changing their opinion of the breed.”

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TIDBITS

Embrace the power of purple Through March, purchase a “purple” bouquet created for Country Grocer by Victoria’s Mt. Newton Floral or a Waterbridge Occasions candy tin and $2 will benefit Headway Victoria, supporting those on Vancouver Island and the Gulf Islands living with epilepsy and Parkinson’s.

Headway is a vibrant and welcoming non-profit society whose purpose is to strengthen the ability of clients, families and communities to manage the physical, psychological and social effects of Parkinson’s and epilepsy.

For more information about Headway, visit headwayvictoria.com or call them today at 250-475-6677.

Haircut for hospice As Beth Harris looks forward to this year’s Cycle of Life tour in support of hospice care, she’ll likely be feeling a lot lighter and cooler on her bike!

The Human Resources Manager for Country Grocer’s Royal Oak, Esquimalt and Cobble Hill stores has committed to shedding her 21 inches of curly brown hair in exchange for a pixie cut, with the goal of raising more than $1,000 for the Cycle of Life Tour.

“With your donations, my local Hospice will receive 100 per cent of the money to support patients and their families. I will also donate my hair to BC Children’s Hospital with the goal of a sick child getting a full head of curly brown hair!” Beth says.

The 2019 Cycle of Life Tour, July 20 and 21, will take 125 riders on an cycle touring experience through the beautiful Saanich Inlet, Cowichan Valley and Salt Spring Island, raising critical funds for

In support of local hospices on Vancouver Island

help me keep hospice care in motion!

FOR HOSPICE

21 inches of hair to a pixie cut! beth harris, royal oak, esq, cobble hr manager, is aiming to raise more than $1,000 towards local hospice and will cut her 21” of hair!

“With your donations my local Hospice will receiv to support patients and their e 100% of the money BC Children’s hospital with families. I will also donate my hair to of curly brown hair!” - Beththe goal of a sick child getting a full head Harris

here’s how to help!

cycleoflifetour.ca - click on “sponso

r a rider” - type in beth harris

patients and families in need of compassionate end-of-life care.

To register, visit cycleoflifetour.ca; to support Beth in her quest, go to the same site, click on “Support a Rider” and type in Beth Harris.

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www.canadianlinen.com 24 » Friends&Family » Spring 2019| countrygrocer.com

“ Serving customers on Vancouver Island for 50 years and a proud partner of Country Grocer since 1999.” www.swanlake.bc.ca

s a n c t u a r y

Making Dreams come true Thanks to Country Grocer shoppers across Vancouver Island, more than $20,000 was raised over the holiday season for the Help Fill A Dream Foundation, the local organization supporting families of Island children facing life-threatening health conditions.

During this year’s campaign, proceeds from Island-grown Christmas trees and $3 from special fall and winter bouquets created specially by Eurosa Farms supported Help Fill A Dream.

Two Breakfasts with Santa were also held – one in Nanaimo and one in Victoria – and shoppers were invited to share a $2 donation at the till. In all, $20,423 was raised this past Christmas, pushing the total raised in the last eight years to more than $100,000!

Learn more about Help Fill A Dream at helpfilladream.com.

Record set for Heart & Stroke With an amazing $7,500 raised in donations at the checkouts in Country Grocer’s seven locations, shoppers set a record for the annual February campaign!

All donations go to the Heart & Stroke Foundation to support vital research and programs.

Thank you!

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Friends&Family » Spring 2019 | countrygrocer.com » 25

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Country Kudos

Deborah Robinson, cake decorator at the Royal Oak Country Grocer, was saluted by customer Pam for her work: “I am sending this email to express my gratitude and appreciation for Deborah’s excellent customer service. I ordered a cake for an office event Deborah Robinson and when I explained to Deborah what I was looking for and why, she went out of her way to make it • Bead repairs & custom designing of jewelery extra special.

Malas & “I showed her a•picture of Rosaries what the cake event beads natural crystals was for, she asked•ifSemi-precious I was willing to share&the picture with her, which I did, and when I came to pick up the cake1317 she had replicated the picture with icing on the Broad St., Victoria • 250-590-7690 cake! It was brilliant! It made this morning’s event extra special and our entire team was impressed and thrilled with the cake!

“We work in a very serious environment and don’t get many opportunities for light-hearted fun events, so Deborah’s above-and-beyond attitude and desire to make it extra special for us was much appreciated by all!”

Caroline Beauregard, from the Cobble Hill Country Grocer deli, was recognized by store manager Jeff Oud for stepping up in her role during February’s heavy snow storms.

“Caroline was short staffed all week due to the weather and she did the job of two people while Caroline Beauregard completing orders and dealing with stock and employees.

“She literally is a life-saver and she deserves some good recognition. She is a model for an outstanding employee and I would love to recognize her for this.”

Kudos to both!

Mention this ad and receive a 10% Discount off your Stay. Expires June 1, 2019 250-478-5000 • 5195 William Head Road • Victoria BC Canada www.thelodgeatweirsbeach.com

26 » Friends&Family » Spring 2019 | countrygrocer.com

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

Friends&Family Âť Spring 2019 | countrygrocer.com Âť 27

IN YOUR COMMUNITY ESQUIMALT & VICTORIA March 24 – Michael Dunahee Keep the Hope Alive, family fun 5km walk/ run through Esquimalt. Stroller, wheelchair and dog friendly, in support of Child Find BC, 9:45am at Esquimalt Recreation Centre. Info: michaeldunahee.ca March 30 – Gigantic Garage Sale, 9am to 1:30pm at the Archie Browning Sports Centre. Household items, kids’ stuff, books, clothes, sporting equipment and more! Reserve a table at 250-412-8500. No charge for general admission. Info: esquimalt.ca April 6 – Esquimalt 5K and Kids Fun Run, the most scenic 5K in the region, 9am at Archie Browning Sports Centre and journeying through Saxe and Macaulay Point Parks. All levels welcome. Info: Esquimalt.ca April 21 – Lion’s Easter Extravaganza, noon to 3pm at Esquimalt Gorge Park, including entertainment, food, crafts, face-painting, and of course, a massive Easter Egg Hunt. An egg-ceptional

• More interested in edibles?

We love food too and can supply seasonal veggie starts and even a greenhouse to grow them in.

April 22 – Easter Egg Hunt & Skate, a

May 10 to 12 – Join your friends and neighbours at Buccaneer Days!

Parade, midway, events and more at the Esquimalt Recreation Centre. Info: esquimaltbuccaneerdays.ca May 5 – Saanich Cycling Festival, with community Celebration Stations, Kids Decorated Bike Ride and free family activities, 11am to 3pm in the Saanich Hall parking lot. Info: saanich.ca

COWICHAN VALLEY April 21 – Easter Egg Hunt, 12:30pm at

the Shawnigan Lake Community Centre.

Info: cvrd.bc.ca

May 26 – Children’s Bike Rodeo.

Decorate your bike, learn the rules of the road and more, 10am to 1pm at Kerry Park Recreation Centre. Free admission.

Info: cvrd.bc.ca

May 31 – Family Literacy Day, 4 to 6pm

at Island Savings Centre. Free admission.

Info: cvrd.bc.ca

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• Bring us your questions and let us help with the decision-making. We can ensure you leave with the plants best suited to your needs.

• It’s well worth the drive!

250-656-0384 1370 Wain Road, N. Saanich, BC

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28 » Friends&Family » Spring 2019 | countrygrocer.com

free Easter egg hunt at 2:30pm followed by a free public skate at 3:30pm at Cowichan Lake Sports Arena. Skate rentals are extra. Info: cvrd.bc.ca

NANAIMO March 18 & 25 – Burn off some of that Spring Break energy at the Nanaimo Aquatic Centre’s Marvelous Mondays Pool Party, 1 to 3pm.

March 16 to April 27 – Nanaimo celebrates Water to Earth Month with a variety of special events, including walks and tours, workshops, special swims and skates, WaterSmart Workshop Day and more. Info/ registration: getinvolved.rdn.ca/teamwatersmart April 5 – Kinsmen Beer Festival, the mid-Island’s largest celebration of local craft brews, at Beban Park Social Centre, 6 to 9pm. All proceeds to the Nanaimo Kinsmen in support of local need. Tickets/info: nanaimokinsmenbeerfest.com

We care about all of the tires we sell.

Let us help you get to know them.

We’re more than just tires.

Come in or visit online to see our Auto Services

610 Herald St. Victoria | 250.382.6184 fountaintire.com

BC SHARING At all Country Grocer communities – Support local food banks by looking for the BC Sharing donation pads at the till. Simply add $2 to your grocery bill and 100 per cent goes to your local food bank!

AUTOMOTIVE & RADIATORS Complete Mechanical Services

May 31 – Nanaimo Chamber of Commerce 25th annual Members Open 2019, with shotgun start at Cottonwood Golf Course at 1pm; dinner and auction at 7pm. Guests, colleagues, clients, and future-members welcome. Info: nanaimochamber. bc.ca

SALT SPRING March 31 – Annual Island Comfort Quilts community quilting bee at the Farmers’ Institute. No particular sewing skills required as there are jobs for everyone to do! Info/register: mlee3@shaw.ca April 20 – ArtSpring’s third annual Celebrate the Arts, bringing together more than 50 artists, performers, artisans, craftspeople, community members and more to showcase art on Salt Spring in all its many fantastic forms. Info: artspring.ca April 21 – Salty Flea, flea market of second-hand goods and crafts, plus live music, services and food, 10am to 4pm at Fulford Hall, 2591 Fulford-Ganges Rd. Info: saltyflea.com.

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Friends&Family » Spring 2019 | countrygrocer.com » 29

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7 Community Locations COBBLE HILL 1400 Cowichan Bay Rd. 250-743-5639 7am to 9pm 7 days per week LAKE COWICHAN 83 Lake Cowichan Rd. 250-749-6335 7am to 10pm 7 days per week

SALT SPRING ISLAND 374 Lower Ganges Rd. 250-537-4144 7am to 10pm 7 days per week

CHASE RIVER (NANAIMO) 82 Twelfth St. 250-753-7545 7am to 10pm 7 days per week

ROYAL OAK (VICTORIA) 4420 West Saanich Rd. 250-708-3919 7am to 10pm 7 days per week

BOWEN ROAD (NANAIMO) 1800 Dufferin Cresc.

250-591-5525 7am to 10pm 7 days per week

ESQUIMALT (VICTORIA) 1153 Esquimalt Rd. 250-382-5515 7am to 10pm 7 days per week

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YOUR TIPS:

Spring cleaning

What’s your go-to secret for welcoming spring with a fresh-as-a-daisy home? We asked and you answered with some helpful hints!

Virginia says that her spring cleaning usually comes after Chinese New Year when the house is already spic-andspan, so for spring, “I try to freshen up my sheers by washing them and hanging them outdoors to dry so that they do not need any ironing. This is a major job!

“The rest of the cleaning is pure dusting, mainly of all the furniture and vacuuming walls. Is there any easier way of cleaning?”

When reader Amy dries her freshly washed sheets, she puts 10 drops of

lavender essential oil each on two wool balls and pops them in the dryer.

“It smells like a field of lavender, and the scent in the sheets puts you to sleep naturally.”

Home-made cleaners are also popular go-to solutions for readers.

Amy likes to make her own kitchen cleaner: 3/4 cup water with eight drops clove oil, six drops orange essential oil and a squirt of detergent.

From reader Bev, “My spring cleaning tip is to use 1/2 cup of vinegar, one litre warm water and few drops of lavender oil as an all-purpose cleaner. It freshens the house to welcome spring.”

From Cowichan Bay, Lori shares her one and only household cleaner.

“I received it from a professional window cleaner when I stopped and asked him what he was using because I could smell the vinegar,” she says.

Mix one gallon of hot water with

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It’s the best window cleaner, but Lori has also discovered a few other uses.

“I keep a spray bottle of this recipe under my kitchen sink for spot cleaning carpet and small clean-ups.

“Happy spring cleaning – better for the environment and economical!”

And from us at Friends & Family, congratulations to Virginia as our winner of a spring cleaning basket filled with natural and environmentally friendly cleaning products!

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Friends&Family » Spring 2019 | countrygrocer.com » 31

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