Country Grocer Friends & Family Magazine Spring 2020

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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

Friends Family Spring 2020 | Complimentary

ISLAND GOOD Meet the farmers, celebrate the Island

LET’S GET GROWING!

Plant, grow and harvest spring salad greens

countrygrocer.com

COOKING FOR THE FUTURE

Therapeutic Recovery program shares life skills

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

After three generations of serving farm-to-plate fresh products, we’re proud to introduce our NEW Oven Roasted Turkey Breast.

Our recipe is simple: Our free-range, raised without antibiotics turkeys are slow roasted with the finest all-natural ingredients.

The result? The same high-quality Rossdown product you’ve known for years.

2 » Friends&Family » Spring 2020 | countrygrocer.com

www.rossdown.com

Warm welcome to spring!

What’s your favourite part of spring? As this issue of Friends & Family magazine shows, when the days grow longer and brighter, there’s just so much to look forward to!

If spring has you excited for the fresh fruits and veggies filling the produce section, you’re in luck. Even PETER CAVIN, Director better, we’ll COUNTRY GROCER help you identify those locally grown, raised and produced goods through the Island Good program. Read more on page 8.

And for those who’d like to try their hand at growing their own greens, we checked in with West Coast Microgreens’ Ty James – see his expert advice on page 17.

Fresh flavours don’t get any better than this spring’s recipes from our own Chef Michael Williams, who’s been busy in the community and the kitchen.

We’re excited to share a program we’ve been working on with Our Place’s Therapeutic Recovery Community, where Chef Michael recently led a cooking class for the kitchen team. Read all about it on page 4 and in Chef Michael’s column on page 15.

Also this spring, we encourage you to visit for Red Month – also known as April – when we’ll be raising awareness and funds for HeadWay, supporting Vancouver Islanders living with Parkinson’s and their families.

Sounds like a busy spring indeed!

IN THIS ISSUE

In the Kitchen

4

Our Place program charts course to healthy future

> RECIPES – PAGE 14 Portabella Rosemary Mushroom Butter

17 TIME TO GET GROWING!

Blueberry Coconut Chia Smoothie Cauliflower Fried Rice ON THE COVER Terry Michell, Michell’s Farm 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 Karen Jesson 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 » Spring 2020 | countrygrocer.com » 3

Dana Young, Director of the Therapeutic Recovery Community, Our Place Society, and Chef Mike Williams, from Country Grocer, share a tour of the kitchen at the Recovery Community.

Jennifer Blyth photos

Cooking future for the

JENNIFER BLYTH

Can life-changing lessons be learned in the kitchen?

Definitely, say the participants in an innovative residential program for people in recovery.

“I never cooked a day in my life until I came to this kitchen,” reflects Chris, kitchen manager and a resident at Our Place’s Therapeutic Recovery Community.

Participants in the 24-month residential recovery program are required to work in one of several areas, such as the kitchen, outside maintenance and inside maintenance.

For Chris, the kitchen has provided knowledge, experience and confidence that he’ll take with him once he completes the program.

Located in the former Youth Custody Centre in View Royal, Our Place’s transformative Therapeutic Recovery Community opened in October 2018 as a place to provide stable housing and treatment for people caught in the destructive cycle of homelessness and incarceration.

“It allows us to build confidence in ourselves and our skills.”

– Tim

Just as would happen in a commercial kitchen, Chris first stepped in as dishwasher and worked his way up. Today, he manages the kitchen, creating menus, ordering ingredients and working with suppliers and the Our Place team.

“I started in the dish pit and now I’m essentially managing the kitchen,” Chris reflects.

4 » Friends&Family » Spring 2020 | countrygrocer.com

The client-centred program delivered in a closed residential environment provides supports in preparation for transition into the community. Residents adhere to a highly structured and demanding daily regimen and work with professional counsellors and case managers who are available to guide residents through the program.

Part of the skill set Chris and the kitchen team now bring to the table is the ability to cook a delicious turkey dinner with all the trimmings for a large group, thanks to a partnership with Country Grocer and Chef Mike Williams.

A recent test run of a pilot cooking program had the six members of the Therapeutic Living Community’s kitchen

What is a THERAPEUTIC RECOVERY COMMUNITY? This greenhouse, donated

by C&C Growers, will allow for year-round growing of greens and herbs. team working with Chef Mike as the group cooked up a storm for their fellow residents and staff.

As Chef Mike shared cooking tips and tricks, “we talked about different ingredients and preparation, and why you don’t stuff a turkey – because you want a nice, juicy bird,” he says. (For more on Chef Mike’s experience, see his column on page 15) “It went really well. I hadn’t taught a cooking class for awhile, and engaging with a whole group of people who were keen to learn was a lot of fun!”

While chopping and mixing and cooking, the group also talked about the importance of using quality ingredients, which Chris has taken to heart in his overall approach to the kitchen.

“It really does affect the quality of the finished meal,” says Chris, who’s also working with the chef at Our Place to get systems in place to create more menu flexibility, and use more whole foods, with an eye to healthy, seasonal menus.

“It was an amazing meal,” says Tim, a resident and enthusiastic cook who is eying a career in the kitchen once he completes the program.

Working with an accomplished chef could be intimidating, but it wasn’t at all with Chef Mike, notes Tim, who has found one of his life’s passions in cooking. “It allows us to build confidence in ourselves and our skills.”

Life lessons learned in a growing program Taking a truly holistic approach, the residents have the opportunity to apply these skills to other parts of their lives.

“They have a budget, they plan the meal, order the ingredients and work as a team to bring it all together,” says Dana Young, Director, of the Therapeutic Recovery Community, Our Place Society.

Today that team is growing bigger as the community has added a greenhouse, donated by Saanich nursery and Country Grocer supplier C&C Growers.

A master gardener visited in February to work with the TRC’s outside crew on the basics of good gardening practices.

Working together with the outside crew, the kitchen team can harvest delicious fresh salad greens, Swiss chard, herbs and more. And with a chicken coop expected any day, fresh eggs will soon be added to the ingredients available right outside their kitchen door.

It’s also about giving back.

More cooking classes are on the way, bringing with them the opportunity for residents to expand their knowledge base and experience, and in turn share that with new residents joining the team.

A Therapeutic Recovery Community offers a community-based approach to recovery.

Individuals have the opportunity to work through their substance use issues, as well as the factors that led to them.

The primary goals of a therapeutic recovery community are to foster individual change, and promote positive growth that helps an individual return to society to lead a productive life.

The program addresses such barriers to recovery as trauma, brain injury, abuse, mental health, and criminality.

Therapeutic Recovery Community members have a responsibility to hold both themselves and others accountable, challenge distorted thinking, and learn how to embrace pro-social behaviours and relationships.

TRC provides the opportunity to heal and contribute to society, to change lives of future generations by breaking the devastating cycle of addiction in families, and enable alumni to become champions and role models for peers still engaged in active addiction.

To learn more about the Our Place Therapeutic Recovery Community, visitourplacesociety.com

Friends&Family » Spring 2020 | countrygrocer.com » 5

Earth Day: 50 years and growing strong Fifty years ago, on April 22, 1970, Earth Day was first marked in North America.

According to the Earth Day Network, that first Earth Day saw 20 million Americans – 10 per cent of the U.S. population at the time – take to the streets, college campuses and cities to demand a new way forward for the planet. This event is credited with launching the modern environmental movement, and is now recognized as the planet’s largest civic event.

This year’s 50th anniversary theme is climate action. “The enormous challenge – but also the vast opportunities – of action on climate change have distinguished the issue as the most pressing topic for the 50th anniversary,” the Network notes.

Make every day Earth Day From electric vehicles to eco-friendly materials, new ways to reduce our environmental footprint are arriving almost daily.

Here are a few to watch for in your Country Grocer!

Earth-friendly foods If you’re trying to eat a more plant-based diet, BC’s Big Mountain Foods will provide more of what you want – great flavour, texture, protein and fibre – and less of what you don’t, like salt and sugar. Providing wholesome, locally sourced plant-powered products since 1987, choose from options like Cauli Crumble, a veggie patty and Superfood Breakfast Bites.

The buzz about beeswax If you’re tired of reaching for plastic to wrap your leftover pepper or tomorrow’s sandwich, Victoria’s Abeego has an alternative worth the buzz it’s generating. The reusable, breathable,

To learn more, visit earthday.org

long-lasting beeswax food wraps come in several sizes and are easily wiped down for re-use.

At the end of their lifespan, snip into garden ties, use as fire starters or pop them in the compost.

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6 » Friends&Family » Spring 2020 | countrygrocer.com

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Friends&Family » Spring 2020 | countrygrocer.com » 7 Toll Free: 1.888.370.1818 l www.trianglehealing.com •rep en sh

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99

Rob Johnson, Country Grocer’s Produce Operations Manager, and Terry Michell, from Michell’s Farms in Central Saanich, share some of the many locally grown products available on the Island.

Jennifer Blyth photo

Celebrating all that’s Island Good JENNIFER BLYTH Vancouver Islanders are so passionate about their locally grown, raised and produced products that they now have a special day to celebrate them!

Island Good Day

Island Good Day is just another example of a growing interest in locally grown and produced products.

Head to your local Country Grocer June 13 for Island Good Day! Your local grocer and other Island Good members will celebrate the amazing array of Island-grown, raised and produced goods!

Island Good Day is coming up June 13 – a chance to meet, test, try and sample all manner of Island products.

“It’s growing,” says George Hanson, president of the Vancouver Island Economic Alliance, which oversees the Island Good program.

And the people behind the products? You can meet them too!

Today, 35 licensees are using the Island Good label – everyone from Fawcett Mattress in Victoria to St. Jean’s Cannery in Nanaimo to Hertel Meats in Port Alberni, and of course, Country Grocer!

“We invite everyone to come down to the store and shake the hand of a farmer,” says Tammy Averill, Country Grocer Marketing Manager.

“We’re really excited with the response to Island Good and we encourage people to look for Island Good products wherever they’re shopping,” George says.

8 » Friends&Family » Spring 2020 | countrygrocer.com

Expanding beyond food products, today Island Good brand includes “everything from potatoes to airplane parts,” George says.

At the Comox Airport, another Island Good member, gift shop visitors will now easily see which items are locally made.

And that was the founding concept behind the initiative: “If we make it easy for consumers to identify local products, they’ll respond,” George says.

“People are predisposed to buy Island products but outside of a farmers’ market, it can be difficult to identify them.”

That was borne out with the program’s six-month pilot project, which had participating grocers identify Island products on store shelves.

The result? An average uptick of 16.4 per cent in the sale of goods identified as Island Good!

Why is it important to support Island food producers, and other local businesses?

WE SErViCE GaS & DiMpLEX ELECTriC FirEpLaCES! WE SERVICE GAS & DiMpLEX ELECTriC FirEpLaCES!

For some it’s the importance of knowing where their food came from – being able to shake that hand of the farmer – for others, it’s food security; the more we produce here, the less dependent we are on others. That means we’re in a better position in the case of an emergency, and our environmental footprint is smaller, as products grown on our doorstep don’t require transporting thousands of kilometres.

But there are economic reasons, too.

According to the Vancouver Island Economic Alliance, for example, every one per cent increase in sales of local products equals 50 jobs.

The Island Good team is also excited to see the Association for Vancouver Island and Coastal Communities commit to serving Island products at their April conference, following the lead of VIEA, which in 2018 committed to serving only Island Good food and beverage at the annual Economic Summit.

“We’re always happy to help local groups or organizations plan to showcase Island Good products,” George says.

MEET A RAPTOR

To learn more about how to make more of your shopping Island Good, head to your local Country Grocer June 13, or visit online at islandgood.ca.

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Daily Flying Demonstrations or’s Centre ~ Courses ~ Special Events

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Indulgences Essential goodness

Snack time!

If you haven’t tried essential oils yet, these revitalizing facial sprays from Aromatic Creation might be a good place to start. Options include soothing jasmine floral water mist, and rose floral water mist, good for balancing skin tone and texture.

Dogs and cats alike love these single-ingredient treats from Pure Snacks – freeze dried raw to lock in the aroma, texture and freshness they crave.

Nothin’ ruff about that!

Just say cheese While cheese is yummy enough on its own, these perfect pairings add a whole new flavour dimension! With 100 per cent natural flavours like raspberries with rose petals and Szechuan pepper, and black grapes with Majorcan almonds, we say yes, please to Just for Cheese!

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www.creekmorescoffee.com 10 » Friends&Family » Spring 2020 | countrygrocer.com

Preparing Excellent Cuts since 1932

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WHAT’S IN STORE Say yes! to yogurt

If you love yogurt, Iögo has two new options to add to your shopping list. Iögo Fruit features a delicious creamy plain yogurt with real fruit on the bottom and 35 per cent less sugar, while Iögo Canadian Harvest is made with 100 per cent Canadian fruit and milk.

Old World flavours for your plate

Craving traditional Italian pasta? Visit the Country Grocer deli department for these fresh pastas from Giovanni Rana – non-GMO and preservative-free, in flavours like mushroom and Italian sausage. Yum!

Calming influence

Looking for a natural way to calm the central nervous system or address issues such as restless leg? Magnesium Bis-Glycinate from CanPrev is an easy-to-incorporate form of magnesium that may help – chat with your Country Grocer nutrition advisor to learn more.

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Friends&Family » Spring 2020 | countrygrocer.com » 11

IN THE COMMUNITY

Making HeadWay on Parkinson’s JENNIFER BLYTH Are you, a family member or friend living with a Parkinson’s diagnosis?

You’re not alone.

“There are now about 1,300 people diagnosed with Parkinson’s on Vancouver Island and with an aging population, that number will continue to rise,” says Mira Laurence, executive director of HeadWay, serving Vancouver Island.

Parkinson’s refers to a group of slowly progressive neurological disorders that can lead to a variety of symptoms, such as tremors, speech changes and a shuffling gait.

This April, during Red Month, the goal is about more than raising funds for programs, it’s also about raising awareness, Mira says.

The message from the HeadWay team is that a Parkinson’s diagnosis does not mean you can no longer do the things you love to do. Adaptations, programs

and exercises, for example, mean that if you liked to travel before, you can travel now; if you liked to cycle before, you can cycle now.

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Battling the stigma for those living with the disease is also essential.

Parkinson’s is the second most common degenerative neurological disease after Alzheimer’s. Some Parkinson’s disease symptoms can be misconstrued, and the associated stigma can lead to social isolation.

Madelaine Ross, Parkinson’s client and family care manager at HeadWay, is excited to continue this awarenessbuilding during Red Month at Country Grocer. Red is the colour associated with Parkinson’s, and special purchases during April will allow you to support local affected families.

“It can be a very frightening diagnosis and people worry they’ll be more limited than they are. You can still live an active, engaged life, you just might have to do those things in a different way.”

Headway can help.

In addition to classes for those recently diagnosed with the disease and consultations for people at any point in their diagnosis, HeadWay also offers group and individual counselling and

links to community programs designed to help you live well with Parkinson’s, such as adaptive fitness and recreation programs, Madelaine notes.

Regular education sessions also explore topics such as current research showing a potential link between the condition and gut health, underscoring why a well-rounded diet is important for those diagnosed, she adds.

Parkinson’s Fast Facts

As an independent agency serving Vancouver Island for more than 30 years, HeadWay supports both those diagnosed with this chronic condition and their families and support network, Mira says.

With that long history in the community, “we understand the importance of building relationships with community leaders like Country Grocer, who have supported us for many years.

“Their team has always jumped in with both feet to help us continue to support those affected by Parkinson’s,” Mira says.

To learn more, visit vepc.bc.ca

Parkinson’s refers to a group of slowly progressive neurological disorders characterized by a depletion of dopamine, a neurotransmitter required for normal body movement. With many sub-types, each has its unique mix of motor and nonmotor symptoms.

Symptoms may include: resting tremor, rigidity, slowness of movement, balance impairment, stooped shuffle gait, handwriting and coordination deficits, speech and swallowing changes, anxiety and depression, changes in memory and thinking, and bowel and bladder dysfunction.

Today more than 100,000 Canadians have Parkinson’s, generally diagnosed at age 55 or older, however 10 per cent are diagnosed under the age of 40.

How you can help Visit Country Grocer during April and purchase a HeadWay floral bouquet or a box of Masterpiece chocolates. A portion of each purchase will go to HeadWay to support programs for those affected by Parkinson’s disease right here on Vancouver Island.

Proactive lifestyle choices and a strong belief in one’s ability to affect his/her destiny can have significant positive impact on the course of Parkinson’s. Overcoming barriers to quality of life is essential, both for those with the conditions and their loved ones.

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Friends&Family » Spring 2020 | countrygrocer.com » 13

RECIPES from Chef Michael

Portabella Rosemary Mushroom Butter

Blueberry Coconut Chia Smoothie

Servings: 1 lb. of whipped butter Preparation Time: 20 minutes Cooking Time: 10 minutes

Servings: 2 Preparation Time: 10 minutes

This fantastic whipped butter is delicious spread on toast, melted and drizzled on popcorn or used to flavour mashed potatoes or grilled vegetables. You can make it up and keep it in the fridge for up to two weeks or portion and freeze if you need a longer storage timeline.

Ingredients: 1 lb. butter, at room temp Juice of ½ of a lemon 2 portabella mushrooms (gills removed from one of them) 1 small shallot, chopped fine 3 cloves garlic, minced Approx. 5 sprigs of rosemary, stem removed ½ tsp sea salt ½ tsp fresh ground pepper ½ tsp toasted and ground cumin Method: 1. Start this recipe by frying up the mushrooms. Preheat a large fry pan on medium-high heat. Now add 2 tablespoons of butter and then once it is melted add the mushrooms, shallot and garlic. Sauté, stirring regularly for about 4 minutes or until the mushrooms are ever so slightly browned.

2. Add the rosemary, salt, pepper and cumin and stir to incorporate.

3. Remove the mixture from the fry pan and allow it to cool down to room temperature.

4. Add the butter and lemon juice to a stand mixer or use a hand mixer with a deep bowl and using the paddle, whip the butter for about 5 minutes on high until it is light and fluffy.

This is one of those nutrition-loaded kinda smoothies. There is a great profile of healthy fats, high anti-oxidant blueberries and great flavour, not to mention nutritional benefit from the honey, vanilla and cinnamon.

Ingredients: 2 Tbsp pumpkin seeds, soaked overnight with a pinch of salt 2 Tbsp large flake oats ¼ cup coconut milk, stirred 1 tsp chia seeds ¼ tsp cinnamon 2 cups frozen blueberries 2 Tbsp honey ½ tsp vanilla extract Method: 1. After soaking the pumpkin seeds overnight at room temp, drain off the water (and the anti-nutrients) and then add about ¾ cup of fresh filtered water.

2. Add the oats to the water and allow them to soak for 15 minutes.

3. Now you’re ready to blend. Add the soaked seeds and oats along with the fresh water to the blender.

4. A dd the coconut milk, chia seeds, cinnamon, blueberries, honey and vanilla to the blender and blend on high. Let the blender run until the smoothie is very smooth. This is where a good quality blender earns its keep.

5. Once smooth, serve it up cold and enjoy.

Variations: • For a creamier version add 1 banana to the mix.

5. Once the mushroom mixture has cooled you can add it to the pan. Whip into the butter for a few minutes to incorporate really well.

6. Now it is ready to use. If you are not going to use it up within a couple weeks, portion into small containers and freeze to be enjoyed another day.

Variations: •Y ou can try experimenting with different mushrooms for different flavoured butter.

14 » Friends&Family » Spring 2020 | countrygrocer.com

Cauliflower Fried Rice Servings: 2 Preparation Time: 20 minutes Cooking Time: 10 minutes This is a very tasty and nicely textured hearthealthy recipe. It’s loaded with nutrition while offering no compromise on flavour. It’s a complete meal with protein, lots of veggies and a nice healthy fat profile so you can make this one of your staple recipes and use it often.

Ingredients: ½ of a red onion, small diced 1 red pepper, small diced 1 small or ½ of a large yam, diced 1 Tbsp ginger, minced (optional) 5 cloves of garlic, sliced (optional) ½ of a jalapeño, seeds & veins removed (optional) 1 – 2 Tbsp avocado oil Salt and fresh ground pepper to taste 2 strips naturally smoked bacon, sliced 1 small or ½ large head cauliflower 3 cage-free eggs 2 Tbsp tamari soy sauce Fresh ground pepper to taste Method: 1. T oss onion, pepper and yam, plus ginger, garlic and jalapeño (if using) with oil, salt and pepper on a large baking pan.

2. B ake mixed veg in a preheated 425ºF oven for about 15 min. or until veggies are lightly browned all around. You’ll need to stir the veg a few times so it doesn’t burn. Remove from oven and set aside once cooked.

3. W ash the cauliflower well and trim the leaves.

Set the leaves aside.

4. N ow grate the head of cauliflower, including the core, on the large holes of a cheese grater and place in a bowl.

5. P reheat a large fry pan on medium-high heat.

Add the little strips of bacon and brown in the pan, stirring frequently.

6. O nce the bacon is golden, pour off and reserve any extra bacon fat from the pan, leaving a little in the pan, then add the cauliflower. Fry the cauliflower for about 5 minutes, stirring frequently.

7. W hile the cauliflower is frying, slice the reserved cauliflower leaves nice and thin.

8. Once the cauliflower is sautéed, push to the edge of the pan (or remove if pan is too small), add a bit of the reserved bacon fat, then crack the eggs into the pan. Cook, stirring often, until scrambled, then add everything together into the pan including sliced cauliflower leaves.

9. F inish with soy sauce and pepper and bring up to temperature, stirring regularly. Serve hot and love that you’re eating your veggies.

CHEF MICHAEL WILLIAMS

The beauty of being ‘used’ I am being used. I’m being used in many ways, once again by Country Grocer and I couldn’t be more pleased about it!

You see, they have decided to use me and my services to join forces with Our Place on a new project. This isn’t the first opportunity I have had to work with Our Place.

The first go around was at the downtown shelter cooking delicious quarterly breakfasts for Victoria’s marginalized.

We did that for a couple years and now it has become a pretty popular gig for local businesses and organizations to head on down, donate a breakfast and do all the cooking for a morning.

This time Country Grocer has a new project on the go and I’m tasked with offering cooking lessons to the residents at the Therapeutic Recovery Community in View Royal.

In this edition of the Friends and Family magazine you’ll find a full story by editor Jennifer Blyth on what the Therapeutic Recovery Community is all about. Here, I will speak to the role that has been bestowed upon me.

I have the opportunity of jumping into the commercial kitchen and bringing my cooking skills and passion for nutrition to new heights while working with a

group of guys who are so appreciative of my experience.

Although just a short time ago these gents were coming from difficult situations, having lived in and out of varying forms of addiction and engaging in crime, they’re now working toward a better future from a holistic, allencompassing approach.

One of the many reasons these types of communities thrive at supporting rehabilitation is by giving the participants purpose. Finding employment after the program is a big part of this.

Residents have opportunities to gain work experience in many different fields and the on-site commercial kitchen that serves up all the food for residents and staff every day allows a perfect environment for these men to hone their culinary skills.

Here’s where I come in. Since teaching people how to cook is kinda my jam, they thought, hey, what would it be like to have Chef Michael teach some lessons to our residents?

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We had our first run at it in December and I have to say that it was one of my favourite cooking classes ever.

The guys were so engaged and excited to have a chef on hand to teach them some new tricks. We created a pretty yummy holiday dinner and the lesson format seems to have paid off. I’m looking forward to heading back to the T.R.C. and offering another lesson soon.

Once again, I am filled with gratitude for another amazing opportunity due to Country Grocer’s generosity.

From cooking lunch for the MS Society patients and MS Walk to creating a feast for the Cycle of Life on Salt Spring Island for 175 hungry riders and volunteers, to getting auctioned off at a silent auction for Help Fill a Dream each year, to all the fundraising barbecues I get asked to do, and now this…I am getting used – in the best possible way!

Come try our locally Handmade Samosas at your local Country Grocer

Friends&Family » Spring 2020 | countrygrocer.com » 15

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Enjoy our full day scenic boat tour as we depart from Telegraph Cove, navigate through the Broughton Archipelago and explore the hidden reaches of Knight Inlet, where you will discover a natural world alive with bears and other wildlife. We know where the bears are. We can get you there!

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Let’s

Get Growing!

JENNIFER BLYTH

handful of compost to lightly dust the seed and cover it so the birds don’t come in and eat it all.”

Fresh, local greens are as close as your Country Grocer, but spring’s arrival may have you wondering about growing your own. For the inside track on how to do that, we checked in with Ty James, from Saanich’s West Coast Microgreens.

4

1

Ty starts with a larger container, at least 10 gallons, which prevents the soil from drying too fast, especially once the days grow hotter. “Using a fabric grow bag is best when growing in containers as it offers superior drainage and air root pruning which oxygenates the root mass, creating millions of fine feeder roots,” Ty says. “These containers also prevent plants from forming a root ball and becoming root-bound.

2

For container-growing greens, Ty uses high-quality compost. Avoid low-quality soil, which could bring pest problems from insects that have laid their eggs in the soil. For organic growing, fertilize with blood meal, bone meal, alfalfa meal and kelp meal, and to re-mineralize your soil, add glacial rock dust.

Some outlets will have a pre-blended organic fertilizer mix with all those components plus a few more.

When seeding or transplanting starts in a container, adhere to proper spacing requirements for whatever you’re growing. Over-crowding your container with say, tomatoes, will result in poor yields and ineffective growing.

For salad greens, Ty fills the pot with fresh compost, followed by a light dusting of the nutrients and fertilizers. He adds an additional gallon of compost to cover the fertilizer, then sows the tablespoon of seed evenly across the pot’s surface. “After that, I’ll take another

3

Ty typically starts greens from seed, adding a generous tablespoon of seed per 15-gallon container. “I usually pre-blend my lettuce mix as I like to have a variety of colours, flavours and textures,” he says.

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Ty cuts greens a maximum of three times before pulling a crop and re-seeding. When re-seeding a pot, implement the fertilization regimen in step 2.

“If you’re a gardener who finds plants are often undersized in your raised beds or just not reaching a desired result, it’s most likely from a lack of nutrients in the soil.” This is easily fixed by adding amendments based on what your plants are telling you. For example, pale, light green leaves usually indicate nitrogen deficiency. Rusty, orange-brown spots on the leaves, could indicate calcium-magnesium deficiency. That’s why it’s important to replenish these nutrients and minerals each time you plant.

To conserve water, put a drip tray below your pot to help plants soak up any excess moisture if you happen to over-water. Ty also waters in the morning and evening for salad greens, to keep soil damp .

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For a perennial herb garden, fill pots and water and harvest as needed.

With an annual crop like salad greens, stagger plantings of at least three containers about two weeks to enjoy an ongoing harvest of fresh salad. When your first crop begins to bolt, pull it and re-sow that container.

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Friends&Family » Spring 2020 | countrygrocer.com » 17

Your Community’s Best Source of Child Care Information & Resources SERVICES FOR PARENTS & FAMILIES ◗ Child care information & referrals ◗ Assistance with the “new” Affordable Child Care Benefit ◗ Computer and phone access ◗ Resources to assist you with your parenting

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18 » Friends&Family » Spring 2020 | countrygrocer.com

MEET THE TEAM

‘I know this is where I want to be’ From Carla Williams’ new team members and customers alike, “It’s been a terrific welcome,” says Cobble Hill’s new nutrition manager.

Carla recently joined the Cobble Hill Country Grocer from Nanaimo.

Like many people, Carla became interested in nutrition following her own health issue. Approaching it with a long-developed interest in food, nutrition and gardening, research led to an understanding that while she was eating well, there were things she needed to do a little differently.

“It really opened my eyes to what was going on,” she says.

Professionally, Carla had joined the Country Grocer team in the meat department. “Doing something entirely different was never on my radar,” until the opportunity in the Bowen Road nutrition department arose.

After attending the Canadian School of Nutrition, when others chose the specialty store route, Carla wanted to work in an area where she could reach more people.

“Country Grocer allows me to introduce different concepts in health and nutrition to people. I love sharing information that people can learn and grow from.

Carla Williams, Nutrition Manager at Country Grocer Cobble Hill.

“My approach is to be open to ‘hear’ what a customer is sharing – it’s about connecting with compassion and empathy. I know this is where I want to be.”

When not in the Nutrition aisle at the Cobble Hill Country Grocer, you might find Carla enjoying time with her three grown children or Siamese, Sage, or exploring local hiking trails with her camera in hand.

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Friends&Family » Spring 2020 | countrygrocer.com » 19

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$ $ 730 Hillside 20 » Friends&Family » Spring 2020 | countrygrocer.com

jay@sgpower.com Trades Welcome • Full sgpower.com Financing on approved c

BY THE NUMBERS

50

Days to maturity for Bloomsdale Savoy spinach seeds.

Source: WestCoastSeeds.com

1970

ExplorE • Shop • play • • • • • • • • • •

The first year Earth Day was celebrated.

Source: earthday.org

658

208

Hectares in BC cultivated for asparagus.

Source: BC Agriculture in the Classroom Foundation, bcaitc.ca

Adrienne’s Tea Garden Adrienne’s Ice Cream A Stable Way of Life Cordova Hair Boutique Country Gift Shoppe The Gallery Ladybug Candles & Gifts Lily Pad Lingerie Liquor Plus Mattick’s Farm Mini Golf

• • • • • • •

Paper Chain Pure Day Spa Red Barn Market Something More Sunday’s Snowflakes Seaberry Garden & Flower Tall Tree Integrated Health Centre • Toying Around • Victoria Pilates

5325 Cordova Bay Rd. | Open every day | Free parking

www.matticksfarm.com

North Coast Trail Shuttle Cape Scott Water Taxi

Average annual expenditure on candies and chocolates

by Canadian households in 2017.

Source: statcan.gc.ca

2,850 Number of farms in the Vancouver Island Coast region.

Source: We Heart Local BC, weheartlocalbc.ca

Port Hardy Hardy to the Cape Scott North Coast Trail Trail

The Cape Scott North Coast Trail Shuttle Runs from May 1 - Sept. 15 Cell: 250-902-8208 www.northcoasttrailshuttle.com Friends&Family » Spring 2020 | countrygrocer.com » 21

family events + giveaways Lorem ipsum

22 Âť Friends&Family Âť Spring | countrygrocer.com our 2020 biggest sale of the year is saturday april 18, 2020

PETS

Part of the family Cloudy is a ragdoll cat who enjoys watching the neighbourhood birds from the safety of his living room window. “Pet” peeves? Definitely brushings and baths!

When he was born, Cloudy was more than twice the size of his litter-mates and today he can stretch right up to the counter... especially when he smells a can of tuna from Esquimalt Country Grocer!

While he’s often found lounging upside down on his scratching post, an occasional burst of energy will send him sprinting to nowhere in particular.

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

NEW ADDITIONAL OFFICE IN THE WEST SHORE!

DO YOU NEED HELP SOLVING YOUR DEBT PUZZLE?

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204 – 2736 Quadra Street, 102-2823 Jacklin Road, (by appointment) Phone: (250) 386-8778

C. E. Craig & Associates Inc. 204-2736 Quadra Street Hillside Ave.

Gold strea

oad

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m Ave

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Quuadra Street

CRA DEBT

C. E. Craig & Associates Inc. 102-2823 Jacklin Road

www.cecraig.com

Friends&Family » Spring 2020 | countrygrocer.com » 23

TIDBITS

Congratulations, Parwez!

Your photo on a cake?

Yes we can do that! & it’s edible!

ask a team member today!

Now doesn’t that take the cake!

Do you have a special image you’d like to re-create on a cake?

From birthdays to anniversaries to special events, we have you covered!

Stop by your Country Grocer bakery for a chat with the talented cake decorators, who’ll share everything you need to know about reproducing your photo on a cake.

The Country Grocer Royal Oak team gathered this winter to celebrate team member Parwez Rathod’s Permanent Residency, achieved with the support of the company’s human resources members.

Congratulations Parwez!

!

Y L N O Y A ONED It’s the day each spring Country Grocer shoppers wait for: The companywide One Day Sale on Saturday, April 18!

Not only will you find amazing deals in your Country Grocer store, but each location will also break out the family events and giveaways.

Watch for more information closer to the date.

Now that’s an idea that looks – and tastes – like a winner!

24 » Friends&Family » Spring 2020 | countrygrocer.com

famre ily ev ts su Lo + givm eaways menip our biggest sale of the year is saturday april

18, 2020

TIDBITS

Island Chef, Island good With a successful season wrapped, fans of Chek TV’s Cookin’ on the Coast will be thrilled to know the Island program will be cooking up a storm for another season.

In fact, planning and production is already underway!

Sponsored by Country Grocer, Liquor Plus and the Island’s ColdStar Solutions, each episode opens in Chef Michael Williams’ kitchen, gathering ingredients and talking about the recipe before getting down to work.

Chef Mike then takes viewers on the road to meet one of the Island’s amazing artisan producers. Once everything is finished and ready to enjoy, the show wraps up with a beverage pairing.

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

as seen on

Top, Chef Michael Williams visits with Boots at Millstone Farm and Organics in North Saanich. Right, Chef Mike chats with Allen McWilliam at Tannadice Pork.

Have Have you tried our new you tried our new For breakfast yet? yet?

For breakfast Providing you Fresh Eggs for all of your Holiday Baking for over 60 Years.

Find them Find them in thein the frozen breakfast frozen breakfast aisle!aisle!

250 246-9298 •

d s is a Proud ProuFarm is abrae Burnbrae FarmsBurn of the BC Summe sormer Spon Sum Sponsor of the BC es 2018 Games 2018 Gam

www.islandeggs.com

Real Eggs.

Real easy!

Real Eggs.

Real easy! www.burnbraefarms.com www.burnbraefarms.com

Friends&Family » Spring 2020 | countrygrocer.com » 25

CHIC® Liquid Vinyl SYSTEM CHIC Liquid Vinyl is not a paint but a revolutionary coating system engineered to provide a beautiful and extremely durable finish that acts like a shield of armour protecting your wallsfrom the elements.

With thousands of colours to choose from, CHIC® is proven protection for all kinds of stucco, masonry, wood & composite siding.

Country Kudos One of Country Grocer’s most prolific Kudos nominees is Liz Patterson, a Nutrition Consultant at the Bowen Road store in Nanaimo.

In fact, Liz has received no fewer than five kudos from customers over the past year alone – customers who’ve recognized Liz for her product Liz Patterson knowledge and kind approach.

• Weatherproof • Repairs Cracks • Low Carbon Footprint • Low Maintenance • Highly Breathable

Another group of team members earned a welldeserved Kudo for attending to a serious medical emergency in the parking lot in December. The head paramedic returned the next day to say how impressed he was when he arrived on scene with how organized and under-control the situation was.

Kudos all!

www.liquidvinylsystem.com www .liquidvin ylsystem.com www.liquidvinylsystem.com Residential & Commercial Applications

Victoria 250-858-6308 Nanaimo 250-740-5225

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

Enjoy your retirement years at Shannon Oaks

* No MSG * No MSG * Gluten-Free * Gluten-Free ** D Da aiirry y--F Frre ee e *N Na attu urra alllly yS Sm mo ok ke ed dw wiitth hH Ha arrd dw wo oo od d * Proudly Produced Locally On Vancouver Island www.hertelmeats.ca https://hertelmeats.ca/

www.hertelmeats.ca

26 » Friends&Family » Spring 2020 | countrygrocer.com

An independent seniors living community, experience the freedom to do exactly what you want, when you want.

Visit us today for a personal tour and come see why you’ll want to make Shannon Oaks your home.

Vancouver 604-324-6257

Victoria 250-595-6257

www.shannonoaks.com Baptist Housing | Enhanced Seniors Living | Since 1964

FRIDAY MAY 8 - SUNDAY MAY 10 FRI: 7PM - 9 PM SAT-SUN : 7 AM - 6 PM ABOUT THE PRESENTERS:

Drs. David Bird and Rodger Titman, retired professors of ornithology from McGill University, have taught The Bird Courses together for several years with great success. Not only are they knowledgeable about the subject. they present the course in an approachable and fun-loving environment.

Photo Robert Fraser

Located in beautiful Victoria, BC, the Sanctuary is only 15 minutes from the downtown core and is easily accessible by public transit bike or car. Parking is free.

Maximum of 20 people. No qualifications or prior knowledge necessary.

Photo Cynthia Zyn

Photo Robert Fraser

Photo Jason McLean

For more information or to register by May 1st, please call 250-479-0211 or visit the Nature House.

This three-day course, led by renowned bird experts, Drs. David Bird and Rodger Titman, is perfect for bird enthusiasts from novice to expert!

Be prepared to discover how birds do what they do; learn about their fascinating behaviours; delve into their biology to investigate how their bodies work; and last but not least how to identify the vast array of these feathered marvels.

Cost: $275/person Non-members $250/person Members Photo Robert Fraser

3873 Swan Lake Road, Victoria, B.C. Canada, V8X 3W1 | www.swanlake.bc.ca | 250-479-0211

Friends&Family Âť Spring 2020 | countrygrocer.com Âť 27

IN YOUR COMMUNITY ESQUIMALT & VICTORIA April 4 – Esquimalt 5K, welcoming participants of all levels, for walk/ run, healthy living marketplace, refreshments, family corner with a variety of activities for all ages at Archie Browning Sports Centre.

Info: esquimalt.ca April 25 – Gigantic Garage Sale, 9 a.m. to 1 p.m. Info: esquimalt.ca May 8 to 10 – Buccaneer Days, including parade, midway, familyfriendly festivities and more, including community barbecue sponsored by Country Grocer! At Bullen Park and Archie Browning Sports Centre.

Info: esquimaltbuccaneerdays.ca May 10 – Annual Mother’s Day Concert in Playfair Park.

Info: saanich.ca May 18 – Victoria Day parade, the largest parade of the year in Victoria, is free and fun for the whole family.

May 24 – MS Walk at Cadboro Gyro Park. Checkin begins at 9:30am for 10:30am start for 1.5, 3 and 6K routes Info: mssociety.ca

COWICHAN VALLEY March 22 – Duncan Seedy Sunday, 10am to 2pm at Cowichan Tribes Si’em Lelum Gymnasium. Info: cowichangreencommunity.org

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!

April 24 to 26 – Cowichan Valley Spring Home & Wellness Expo, Cowichan Community Centre.

Info: cvrd.bc.ca April 25 – Community Garage Sale, Shawnigan Lake Community Centre.

Info: cvrd.bc.ca

May 24 – Kids’ Bike Rodeo at Kerry Park Recreation. Info: cvrd.bc.ca May 29 – Toonie Roller Skate Party at Cowichan Lake Sports Arena.

Info: cvrd.bc.ca

LAKE COWICHAN & AREA

May 24 – MS Walk at Cowichan Sportsplex. Check-in begins at 9:30am for 11am start for 3 and 5K routes Info: mssociety.ca

May 15 to 17 – Family Heritage Days 2020, 10am to 4pm in Lake Cowichan’s Saywell Park.

Info: cowichanlake.ca

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28 » Friends&Family » Spring 2020 | countrygrocer.com

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NANAIMO

SALT SPRING March 28 – 4th annual Celebrate the Arts event, 10am to 4pm at ArtSpring.

Free. Info: artspring.ca

Through Spring – The Nanaimo Clippers take to the ice at Frank Crane Arena for some hard-hitting hockey action!

Info: nanaimoclippers.com

May 21 to 30 – The Art of Rock n’ Roll Exhibit, featuring the photographic work of Dee Lippingwell, Canada’s premier rock concert photographer, and local well-known rock-music poster artist Bob Masse, at ArtSpring. Info: artspring.ca.

March 6 – Wee Tipple Party, Nanaimo Whisk(e)y Festival, 7pm, The Grand Hotel Nanaimo, 4898 Rutherford Rd. Info: crimsoncoastdance. org/weetippleparty.

April 3 – Rock for a Cause, an ‘80s experience in support of Nanaimo Association for Community Living and Nanaimo Child Development Centre, featuring the classic band The Headpins and Honeymoon Suite, at the Port Theatre.

Info: porttheatre.com

June 26 to 28 – SEE: Salt Spring Electrifies Everything Conference, hosted by Salt Spring Community Energy at the ArtSpring theatre and featuring inspiring speakers leading the way toward world-wide climate action innovation. Info: saltspringcommunityenergy. com.

May 17 – Nanaimo Heritage Festival at Maffeo Sutton Park.

Info: nanaimoheritage.org June 14 – Nanaimo Pride Festival. Info: nanaimopride.ca

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Friends&Family » Spring 2020 | countrygrocer.com » 29

7 Community Locations Full Service Commercial Real Estate • Retail, Office & Warehouse • Leasing & Sales • Business Asset Sales • Property Management • Financial Consultation • New Home Construction & Sales File: IPC FatherDay Ad 7,25x4,75in 101

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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.

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

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May 31

Westcoast Motorcycle Ride to Live Vancouver Island

June 21

Raymond James Father’s Day Walk/Run for Prostate Cancer

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Friends&Family » Spring 2020 | countrygrocer.com » 31