RECIPES – PAGE 14
Black Bean Rainbow Salad Pasta with Italian Sausage & Broccoli Pear Cardamom Snacking Cake
At the Ladysmith Country Grocer, one of 11 family-owned and operated stores on Vancouver Island and Salt Spring Island. ON THE COVER
Editor Jennifer Blyth jennifer.blyth@blackpress.ca
Group Publisher Michelle Cabana
Publisher Randi Page randi.page@blackpress.ca
Advertising Sales Gui Santos
Peyton Seltenrich
Production Crea Zhang
Circulation 250-480-3285
blackpress.ca
BY JENNIFER BLYTH
Few things have occupied shoppers’ minds lately in the way that groceries have.
Rooted partly in Canadian pride, and partly in concern over rising costs associated with everything from tariffs to climate-related challenges, navigating the grocery aisles can feel a little like a “Where’s Waldo?” search for what’s local, what’s Canadian, and what the food budget will welcome.
The Country Grocer team has been fielding customer questions in the aisles, at the manager’s desks and on social media, and working to bring shoppers choices in price, variety and country of origin, with
an emphasis on keeping things as local as possible. As an Island-grown company, it’s just part of their DNA, after all.
Family-owned Country Grocer’s longstanding commitment to local growers and producers, paired with their ability to pivot more quickly than some larger corporations, allows for more nimble adjustments to outside events. At the same time, some things are less flexible – existing contracts, for example, or the fact that we don’t grow oranges in B.C.
To look at the impact – good and bad – we chatted with several of Country Grocer’s buyers, working to bring you the best prices on the products you want in your shopping cart.
For Country Grocer meat operations manager Dave Hubscher, beef has been the main challenge when it comes to navigating rising costs.
The U.S. doesn’t raise enough beef to supply their demand, and with the U.S. dollar still strong, the summer tariffs didn’t slow Americans buying Canadian beef. This, in turn, drives up our beef costs.
As for local beef, this has put lots of pressure on the local farmers, as they try to buy beef at auction and get out-bid by their American counterparts.
Cont. on page 5
One area where you’ll see virtually everything sourced from local growers is the floral department. Thanks to our mild climate, plants and flowers for inside and outside the home often come from right here on Vancouver Island.
Still, that doesn’t mean that growers aren’t immune to rising costs, explains floral manager Joanne Erquicia.
For example, some growers like C&C in Saanich source soils from the Lower Mainland and have seen a slight increase in costs, however plant material from the horticultural and agricultural industries are currently protected by the Canada, US, Mexico Agreement (CUSMA) – good news for growers like C&C and Mt. Newton Floral.
Of course, growers are – like many businesses –trying to navigate the ever-changing tariff news to determine if and how they’ll impact costs.
On the flip side, the tariff impacts have also brought some benefits, Joanne says, noting that tariffs aren’t only affecting Canada, but growers in other countries, too.
For example, some Vancouver Island buyers have enjoyed better prices from South American suppliers who are navigating their own U.S. tariff challenges.
“So, countries like Columbia and Ecuador actually have a surplus which in turn brings better pricing for us.”
Cont. from page 4
Time will tell with our local beef program, Dave says. With grilling season over, we might see some consumer resistance on beef, so could see some relief in costs.
Pork access and prices remain stable, after a seasonal summer spike. “It’s the most undervalued protein out there. Consumers should take advantage of it,” Dave says.
The poultry case is seeing the effects of a shortage of about 20 per cent. “While prices have been stable, we’re just not getting some of the deal pricing that we were accustomed to and passing those savings on,” he says.
However, because the meat department only carries a few items that are actually produced in the United States, the impact of the “buy Canadian” focus hasn’t had a significant impact in that respect.
While the ever-evolving tariff situation impacted Country Grocer’s produce aisles in the summer – particularly in pricing for citrus and melons – tariffs on incoming U.S. produce have all been cancelled, notes Rob Johnson, Country Grocer’s Produce Buyer.
Still, many shoppers want to buy local, B.C. and Canadian when possible. The challenge for some producers can be scaling up to meet that sudden demand.
however not everything is available locally year-round.
“One of the most common questions we receive is why we don’t have certain commodities at a given time, such as B.C. onions or potatoes, when they weren’t in season or that local growers hadn’t started harvesting yet. Once B.C. and Canada were in full swing, we didn’t get asked that anymore.”
“Our customers have been choosing all the B.C. and Canadian produce that I could source out, if it was available,” Rob says, noting off-shore produce from Mexico and other global producers is also earning support.
Rob works to source local B.C. and Canadian produce as it’s in season – such as potatoes, onions, apples and soft fruit –
As well, “our suppliers are getting innovative,” Rob says, pointing to packaged salad programs from B.C. and Alberta.
“One of our suppliers is starting to set up their greenhouses for us to enjoy long English cucumbers and peppers all year long.”
This renewed focus on B.C., Canadian and offshore produce has brought increased sales of those items,
further supported by weekly flyer promotions.
“All of the farms and growers have benefited from the BuyBC program and the support the consumers have given them,” Rob says.
Canadian growing season aside, selection is also important.
While some consumers have chosen to forego products from certain places, “we have to have all the commodities in our produce departments that our customers need and expect,” Rob says.
“Our customers all have choices on what they want to buy, and we have always been able to supply a lot of wonderful produce options from Canada and all over the world.”
Some wins have emerged from the global uncertainty and pro-Canada sentiment as well.
“The greatest upside from this has been all the wonderful support our customers have given the Canadian farmers this year,” says Rob, who has spent many years cultivating those relationships here on the Island and throughout Canada.
“And, with the BuyBC program in place, I know that this year has been a very productive and profitable one for the Canadian growers.”
New products have also been introduced to store shelves, including the all the Up Vertical Salads grown yearround in Pitt Meadows, B.C., and the Good Leaf Salads, grown in Alberta, Rob says, thanking the support of his many suppliers and wholesalers.
Country Grocer’s scratch bakery department focuses on buying Canadian whenever available – their primary ingredients supplier is in B.C., their flour is milled in Canada and made from Canadian wheat ... even their yeast is made in Canada!
While Country Grocer’s bakers haven’t had challenges accessing products, the prices of ingredients continue to climb.
“This is largely due to supply chain issues and volatile commodity markets, poor crop yields, drought and other weather disturbances that create supply and demand imbalance, driving prices upward,” explains Dione Summerfield, Bakery Operations Manager.
The company has always focused on buying Canadian whenever available – their primary ingredients supplier is in B.C., their flour is milled in Canada and made from Canadian wheat, and even their yeast is made in Canada.
And fortunately, a large amount of the fruit the bakers use can be grown in our temperate B.C. climate, Dione notes.
One area they have felt tariff-related increases is their packaging –while some is Canadian, most products made in North America come from the U.S.
“We work with packaging companies that have a commitment to sustainability as well as using recycled materials whenever possible,” she says.
And of course, “we thank all our customers for supporting the Country Grocer produce program, supporting B.C. and supporting our farmers.”
For example, one supplier uses an innovative system that not only reduces their energy use by 50 per cent, it also recycles one billion water bottles annually that would otherwise go to landfill sites.
Their carbon footprint equivalent decreases in an amount equal to 112,000 acres of forest per year and their greenhouse emissions are reduced equal to driving 233 million miles
Fall, the time of year when pumpkin spice lattes and raking leaves go hand-in-hand and a time when a little bit of maintenance now will go a long way to prepare you and your garden for the coming spring.
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As your summer veggies and annuals come to an end, it’s important to remove them from your garden beds and pots. If left to decompose naturally, they can harbour fungal spores that will carry over to the next season and cause problems down the road. To inhibit them from wintering over in your plants, pull the plug – I mean plants – and get them cleaned up.
2
After the veggies and annuals have been taken care of and garden beds/pots are tidy, it’s beneficial to add a two-inch layer of compost or manure to the top. Over time they will leach down and provide your soil with valuable nutrients to give your new plants a head start come Spring.
3
Prune, but don’t over prune. This is a tricky one as certain plants and shrubs require pruning during specific seasons. Pruning during the wrong season can stunt potential flower growth for the next year. Ones to be light handed with are woody shrubs such as Russian sage, butterfly bush, lavender and certain hydrangeas. Prune these types of soft wood plants in the spring.
4Plant “spring / fall” bulbs now. This can get a bit confusing as garden centres sell bulbs now that bloom or produce in the spring, but you plant them in the fall so, depending on how you look at it, you might call them “spring” bulbs or “fall” bulbs. Either way, you can actually plant bulbs right up until December, as long as the ground isn’t frozen yet.
One bulb that I always plant in October is garlic! There’s nothing like fresh, homegrown garlic. The taste, intensity and juiciness is incredible. Put them in the ground in October, let them winter over, and come July, you’ll have delicious nutritious garlic to harvest.
5Mulch, mulch, mulch. This is a great way to put your beds “to bed”! Spread a two- to three-inch layer of
bark, straw, chopped leaves, etc. to protect against soil erosion and insulate the soil/roots during the winter months. Not only does this really tidy up your garden space, giving them a polished look, but as the mulch breaks down, it adds nutrients to your soil for an added bonus. Now, time for me to grab a PSL and rake some leaves.
Share your garden tips & successes and be entered to win $100 from Country Grocer!
We love hearing about your gardening successes! Submit your 2025 garden season highlights, tips, favourite plant, etc. with us and we’ll share a few of our favourite selections with our readers in our Spring/Summer edition of Friends & Family magazine.
Please include your name, community, preferred Country Grocer location and picture of your plant / garden / etc., if possible.
Everyone who makes a submission will be entered into a draw for a $100 CG gift card – perfect for adding a little spring colour to your garden!
Send your submissions to editor Jennifer Blyth at jennifer.blyth@blackpress.ca with “CG Flower Power” in the subject line.
BY JENNIFER BLYTH
While some children with serious health conditions dream of going to Mexico or Disneyland, others yearn to see family they’ve never met. Still others hope for something to fuel a hobby or passion.
In short, dreams are every bit as unique as the children who have them.
What’s universal, however, is that dreams made real by the Help Fill A Dream Foundation on Vancouver Island only come true thanks to people just like you.
This year marks Country Grocer’s 15th annual Christmas campaign and fundraiser for Help Fill a Dream, which has provided support for nearly 4,000 Island children since 1986.
Over the years, the campaign – which
includes specially designed holiday bouquets from Eurosa Farms, Island-grown Christmas trees and donations at the till – has raised more than $450,000, all going to support children and families on Vancouver Island and the Gulf Islands.
Help Fill A Dream often comes into a child’s life when they’re diagnosed with a life-threatening or critical condition. As the family focuses on their child, their medical appointments and treatment, Help Fill A Dream strives to take away at least some of the stress.
Through its Family Assistance program, for example, the foundation can provide medical equipment such as an insulin pump or wheelchair, help with home and vehicle accessibility modifications, and help with travel expenses.
When the time is right, children can have their Dream filled – a chance for
“Next year we turn 40 and we’ve been able to grow to meet the need because people understand and buy into what we do.”
–
Craig Smith, Executive Director, Help Fill A Dream
kids just to be kids, and to put the other challenges on hold, even if only for a little while.
Country Grocer’s partnership with the foundation has come full circle several times this past year, when local Country Grocer stores have hosted the moment many children wait for: The
Dream Reveal.
“Country Grocer stores are the perfect location for a Dream Reveal as we get to share the child’s story with the Country Grocer team and the community,” says Craig Smith, Help Fill A Dream Executive Director.
“They can put a face to the name, they can witness the joy the child is experiencing, and they can relate to the child just wanting to be a child like any other.”
Last December (2024) the team welcomed Blair, whose Dream was a high-end gaming system complete with custom chair.
That same month, the team at the Duncan Country Grocer welcomed Kayla, whose Dream Reveal sent the teen to see Taylor Swift in Vancouver –one of 22 Dreams delivered this past year alone.
And young Olivia, who Friends & Family readers first met back in 2023, dreamed of travelling to Newfoundland, to see family she’d never been able to meet.
Olivia was diagnosed with a rare, life-threatening metabolic disease called tango2 at just seven months old, and Help Fill a Dream had been there along the way to help the family with costs associated with specialized equipment, medication and other necessities.
This past summer, her patience was rewarded with a memory-making trip to meet her family for the first time. Because of Olivia’s condition, the Dream was one of the most complex the foundation has fulfilled, accommodating her medical caregiver and specialized equipment, while navigating all the usual travel hiccups.
Continued on page 10
This holiday season marks the 15th annual Help Fill A Dream holiday campaign at all 11 Country Grocer stores, with several different ways to support Island kids:
• Pick up your Vancouver Island-grown Christmas tree or a specially designed bouquet from Eurosa Farms, and a portion of all sales will support the campaign.
• Make a donation at the till when you check out with your groceries.
• Look for specially marked items from the grocery suppliers.
• Contribute year-round by saving your Country Grocer till receipts – when you have a stack, drop off at Help Fill A Dream or call for pick up and 1% of everything spent will turn in to grocery gift cards to help families of sick kids.
• Give directly at helpfilladream.com/ donate
Continued from page 9
“When they arrived, they did all those amazing things Newfoundland is known for,” Craig says.
Of course, none of this would be possible without the support of the community.
With the economy putting added pressures on families already trying to accommodate their child’s medical needs, “we’re seeing more requests for assistance and those requests are broader in scope,” Craig says.
Those same challenge emerge on the donation side, too – all the more reason Craig and the Help Fill A Dream families are so grateful for partners like Country Grocer, their suppliers, and their customers.
“It’s a double whammy – the need rises, but people are also tentative and being more cautious with their donations,” Craig says.
Still, Island families and businesses want to help Island kids.
“We’re very fortunate to be part of such a giving community,” Craig reflects. “Next year we turn 40 and we’ve been able to grow to meet the need because people understand and buy into what we do.”
Learn more at helpfilladream.com
Country Grocer has marked a lot of “firsts” over its 40+ year history – first store, first expansion, first human resources team member, first national grocery award...and too many more to count.
This past summer, it marked yet another significant milestone, welcoming Aaron Berke as the company’s first Health and Safety Officer, supporting nine Country Grocer stores and the warehouse.
Coming from the construction industry, where he provided health and safety guidance as a contractor, Aaron welcomed the opportunity to build a department from the ground up, especially for a family-run, Island-grown company like Country Grocer.
“I really wanted to be part of a team again and I knew it would be good fit,” says Aaron, who after grow ing up in Kamloops has called Greater Victoria home for 13 years.
“I’m absolutely loving it. Not only did the company have a need for someone in the position full time, but for me to be able to see that need and know I can make a real impact that will last, that’s really rewarding,” Aaron reflects.
“It’s a great way for me to be of service to others and leave the world better than I found it.”
The chance to work with a dedicated crew both in the office and in the stores and warehouse has been a highlight so far, Aaron says.
He credits the human resources team members he works closely with, but also the managers and members on the ground for welcoming the new initiatives to improve overall safety and wellness.
“It’s really terrific to have everyone, from the top to the newest members, to believe in what we’re trying to achieve.”
When he’s not on the job, you’ll likely find Aaron tackling local trails or in the gym training in Brazilian Jiu-Jitsu, which he’s practiced and taught for many years.
“It takes so long to get good at it but you just have to pick away and get a half-per cent better every day.”
Appreciating the chance to explore the West Coast landscape, Aaron is also an avid ultra-marathoner and trail runner.
“I’m absolutely loving it ... it’s a great way for me to be of service to others and leave the world better than I found it.”
– Aaron Berke, Country Grocer Health and Safety Officer
In fact, he recently hit the podium in third place for the Finlayson Arm “Double” – a 50-mile race on the Saturday, complete with a 17,550-foot elevation gain, followed by a 28-kilometre race Sunday.
Tagging along on a training run or two is a very good boy, Leo. The lab-border collie mix is also Country Grocer’s newest office dog, and has more than a trick or two up his paw (especially when dad has a treat)!
Give your morning cuppa Joe a boost with these next-level blends from Vancouver-based 49th Parallel Coffee Roasters. With brews like Golden Hour and Epic Espresso, you know these beans will deliver an exceptional pour.
Give your ingredients a little kick with Grandpa J’s, a Vancouver seasoning company with its roots in the city’s steakhouse scene. Founded by Master Chef Jimmy Voulides, who crafted the original blends, today his nieces deliver the flavours home cooks love: VanCity Grind, Greko Lemon and Grandpa J’s All-Purpose Seasoning Salt.
Delicious dinners, simplified Proof that a delicious meal doesn’t have to be complicated! North Vancouver’s Smart N Local’s pasta sauces are made with fresh, local ingredients – no preservatives and no added sugar. The result? Restaurant-quality flavour on your table in less than 15 minutes.
Light up your day!
Feeling snackish? Get your snacks and your veggies with Old Dutch Rip-L Veggie Crisps –a great taste and just 12 grams of fat per 50-gram serving. Choose from All Dressed, Creamy Dill, and – a must for a Canadian chip company –Ketchup!
Looking for a natural approach to pain relief and stress? The anti-inflammatory action of New Roots Herbal’s botanically sourced palmitoylethanolamide, or PEA, targets pain. For stress and anxiety, the Canadian company’s Saffron Zen works to improve mood, reduce stress and enhance sleep for overall mental wellbeing.
Creamy risotto, Italian pasta, porcini mushrooms, herbs and spices ... iconic recipes and natural ingredients come together in Tiberino’s one-pot meals that make authentic, easy! Simply pour the ingredients into boiling water and dinner is ready in just 10 to 15 minutes – the perfect solution for fall’s busy days and cool nights.
Delicious, colourful, high-fiber, this salad comes together quickly and can be eaten for lunch or dinner.
INGREDIENTS
Salad
2 cans (540 ml each) black beans, drained and rinsed
2 cans (340 ml each) corn niblets, drained and rinsed
2 red bell peppers, cored and diced fine
1 bunch green onions, both white and green parts sliced thinly
1 bunch cilantro, leaves and soft stems roughly chopped
Dressing
90 ml (6 Tb) freshly squeezed lime juice (2 limes)
Zest of one lime
2 cloves garlic, peeled
6 g (1 tsp) salt
15 to 30 ml (1 to 2 Tb) canned chipotle in adobo sauce
120 ml (1/2 cup) vegetable oil of your choice
METHOD
Salad: Place all prepared salad ingredients in a large bowl and mix well.
Dressing: Place all dressing ingredients in a blender or jar. Use blender (or a stick blender, if using a jar) to blend ingredients to a smooth, pureed, emulsified dressing.
Pour all of the dressing into the bowl with the salad. Toss well to combine. This salad tastes best if you allow about 15 minutes for everything to marinate together, stirring a few times.
This salad lasts for several days in the fridge –perfect for meal prep!
A hearty, inexpensive dinner, packed with flavour and nutrition.
INGREDIENTS
Pasta
250 g dry pasta (e.g. rotini, penne)
18 g (1 Tb) salt
Sauce
30 to 45 ml (2 to 3 Tb) olive oil
1 onion, peeled and diced
4 cloves garlic, peeled and minced
500 g Italian sausage meat (or sausages with casings removed), mild or spicy
4 cups broccoli florets (approx. 300 g)
2.5 ml (1/2 tsp) salt
Approx. ½ cup water
1 small can (398 ml) diced tomatoes (or ½ large can)
½ bunch parsley, minced
Garnish
Grated parmesan and/or mozzarella cheese
METHOD
Fill a large pot with water (about 3 to 4 litres) and add the 1 Tb salt. Bring to a boil.
Meanwhile, start the sauce. In a separate large saucepan, heat the olive oil over medium heat. Add the diced onion and sauté about 5 minutes. Add the garlic and sauté for about 10 seconds. Add the sausage meat, stirring and breaking it up with a wooden spoon. Cook for several minutes, until the sausage is no longer pink.
Add the broccoli florets, the ½ tsp salt, and the ½ cup of water. Stir well and cover to let the broccoli steam for a couple of minutes. Add the tomatoes, along with their juice and cook sauce uncovered, stirring occasionally, until pasta is done cooking.
Part way through cooking the sauce, the pasta water should be boiling. Add the pasta, stirring well. Return to a boil, stirring constantly. Let pasta boil, stirring occasionally, for about 10 minutes. Drain, reserving 1 cup of the pasta water. Do not rinse.
The sauce and pasta should be done around the same time. Add the cooked pasta and ½ cup of the pasta-cooking water to the pan with the sauce. Stir well and simmer together for one minute, adding a bit more pasta water if needed to keep the bottom from sticking. Taste to see if the dish needs more salt and adjust if necessary. Stir in chopped parsley.
Garnish each portion with cheese, or, for a fancier presentation, cover the whole pan of pasta with the grated cheese and place under the broiler in your oven for a few of minutes to melt and brown the cheese.
This simple delicious cake is a perfect mid-afternoon treat with a warm beverage.
INGREDIENTS
Pears
3 large Bartlett pears, (about 2 lbs / 900 g)
5 ml (1 tsp) ground cardamom
Cake
170 g (3/4 cup) butter, melted and cooled
200 g (1 cup) sugar
10 ml (2 tsp) vanilla extract
2 large eggs
80 g (1/3 cup) sour cream
210 g (1-1/2 cups) all-purpose flour
3 g (1/2 tsp) salt
7.5 g (1-1/2 tsp) baking powder
Streusel
57 g (1/4 cup) butter, at room temp
66 g (1/3 cup) light brown sugar
1.5 g (1/4 tsp) salt
2.5 ml (1/2 tsp) ground cardamom
93 g (2/3 cup) all-purpose flour
Preheat oven to 350 F. Butter the bottom and sides of a 9-inch spring form pan. Cut a round of parchment to fit the bottom and place this in the bottom of the pan.
Pears: Peel and core the pears. Chop the pears into a small dice, about ½-inch in size. Toss them with the ground cardamom and set aside.
Cake: In a medium bowl, whisk together the melted butter and the sugar until smooth. Add the vanilla, eggs, and sour cream and whisk again until smooth.
In a separate small bowl, whisk together the flour, salt, and baking powder until evenly blended.
Add the flour mixture to the butter mixture. Stir until mixed. Batter will be on the thicker side.
Place half the batter in the prepared cake pan. Sprinkle half of the prepared pears over the batter. Cover with the remaining half of the batter, making the top as even as you can. Scatter the remaining pears over the top of this batter.
Streusel: In a medium bowl, use your hands to mix together the soft butter, the sugar, the salt, the cardamom, and the flour. When it is evenly blended. Break it up into little pieces, adding a bit more flour, if necessary.
Sprinkle the streusel pieces all over the pears on the top layer of cake. Cover the top evenly and use all of the streusel.
Place cake in the oven and cook for about 55 to 60 minutes, rotating cake front-to-back at least once during baking, until toothpick in centre comes out clean.
Remove from oven and let cool for 15 minutes on a rack, before running a knife around the edge and removing the sides form the spring form pan. This cake can be served warm, but it will slice better if allowed to cool for at least an hour.
with CHEF HEIDI FINK
Since my last column, many Canadians have been swept up in nationalist fervour. In an effort to support our own economy and businesses, we have been buying Canadian-owned and Canadian-made products, food and services.
Regular readers know that I have always been a proponent of local foods. I tend to theme my food columns and recipes around what is in season and available from our local farmers.
This year, I have broadened from my usual focus on produce and proteins, and have been searching out as many other Canadian products as possible, from canned goods to ready-to-eat foods.
I am thrilled to say that Canadians do very well on this front. With the exception of a few items (ahem, citrus fruits) I have been able to source the bulk of my food from Canada. And Country Grocer really makes it easy, with their mission to support local suppliers.
Aside from the obvious advantage of supporting Canadian businesses and getting fresher foods, local stuff is often easier on the pocketbook.
Budget eating is definitely a concern right now, for all the same reasons that buying Canadian is a trend.
Which is why I have focused this issue’s recipes not only on in-season foods, but also on budget-friendly ingredients, such as beans, pork, pasta and canned vegetables.
“Aside from the obvious advantage of supporting Canadian businesses and getting fresher foods, local stuff is often easier on the pocketbook.”
Black beans form the base of a delicious, colourful salad, made with simple pantry ingredients, but packed with flavour. It’s high-fiber, easy to make, and lasts for days, and provides really good value.
Pork is the most economical meat, and we have many great local suppliers on Vancouver Island and the Mainland. I have used some local Italian sausage to maximize the flavour and cost of a hearty pasta dish. Rounded out with broccoli, aromatics and canned tomato, this dish is easy to make, easy on the budget, and super delicious.
Finally, dessert. We can’t go into the cosy season without some sweet snacks to enjoy with a warm beverage! I love a
snacking cake packed with fruit and spices. Today’s cake is a simple recipe that I have elevated with chopped pears and ground cardamom. It looks and tastes expensive, without breaking the bank.
Speaking of local and family-friendly, the newest season of Cookin’ on the Coast (my fourth season as host) began airing Sept. 6!
The show will be available on CHEK TV and on their free streaming app, CHEK+.
This year’s theme is Culinary Cornerstones. We’ll be getting back to basics, with the techniques that help you make delicious meals to share. We’ll have guest chefs, beverage pairings, my usual emphasis on interesting world recipe recipes, and (my favourite) the On The Road segments where I get to feature a local farm or local food producer from our beautiful Island.
I’m so looking forward to sharing this show with you. It has been so much fun to film, with a wonderful crew. And I hope, no matter the economic climate, you find something to inspire you in the kitchen this fall.
Remember: the more you learn, the better your food tastes!
or a
Picture a primitive human running from a sabretooth tiger, the look of sheer terror on his face.
Now, picture a modern office worker with a boss telling her about a coming deadline that has been pushed up a week. Finally, think of a young college grad trying to manage rent, debt and loans, while trying to start a life on their own. These are all examples of stress, even though they are very different scenarios. The body, however, releases the same hormones for every situation. So, in the end, the body can’t really tell the difference between a tiger and your boss. Whether we’re aware of it or not, we all deal with immense amounts of stress in our lives every day. It’s imperative, therefore, that we find ways to mitigate its effects, and even reduce the amount of time we spend stressed throughout the day.
While we’ll all face unexpected stresses from time to time, let’s explore ways to
reduce everyday stress. This can involve developing a relaxing daily routine and recognizing the importance of exercise, but also additional supports from supplements, herbs and teas.
But first let’s discuss how stress works: Stress is the effect felt by the circulation of elevated adrenaline and cortisol levels throughout the body.
This causes all the physiological effects that we feel – increased heart rate, rapid breathing, tight muscles and intense focus.
This can weigh heavily on us and take a lot out of individuals mentally and physically, especially for everyday life.
Acute or short-term stress is an amazing survival mechanism built into all of us.
But once the short-term becomes longterm stress, or chronic stress, that’s when the problem starts.
There are several things one can do to relieve stress. The first is developing a routine.
Knowing what your day will look like and what to expect from your day, can really help manage your stress.
If you can build a routine that includes an exercise component, and stay consistent, this will go a long way toward alleviating stress and establishing a known factor to your day.
The next step is to unplug from electronic devices and get out in nature.
Beyond the negativity and worry that can come from the nightly news or social media, the light from electronic devices is not the same as sunlight.
And for humans, getting out in nature – feeling the ground beneath our feet, getting direct sunlight, even for a few minutes, or experiencing the quiet of a forest or garden – is so important. It centres and destresses the body naturally and can help lower blood pressure.
The last step we can take to manage and reduce stress is to take supplements, teas and herbs to aid in relaxation and destressing.
Herbs and other ingredients that can be helpful include:
• Ashwagandha
• Lemon Balm
• Passion Flower
• Chamomile
• Lavender
• Rhodiola
• Chaga
• Red Reshi…
The list goes on, not to mention supplements like GABA and L-theanine that have also been shown to promote relaxation.
At the end of the day, stress is a part of life, and while we can’t fully eliminate it, we can mitigate it and reduce its effects.
Stress is a necessary part of growth and life but its effects… those are optional.
Keenan Fiddler and Jennifer Fournet work in the nutrition department at Royal Oak Country Grocer
Seven months old, Willow was adopted from the Parksville SPCA and is a certified “very good girl.”
Her favourite snack is sweet peas, preferably nipped straight from the plant in her mum’s garden (though treats from the pet aisle at the Cobble Hill Country Grocer may be a close second!)
Aside from family hikes through the Cowichan Valley to expend all that puppy energy, Willow’s favourite activity is chasing her feline big sister in hopes of becoming best friends. Sadly, Willow remains confused as to why her go-to approach of “chase, jump and smother with
kisses” isn’t working to ingratiate her with her would-be BFF.
The cat may be grateful for a little respite, however, as Willow has recently discovered squirrels and is currently on task with protecting her yard from their perceived evil doings.
No doubt she earns a well-deserved rest at the end of a busy day...after a few peas, of course!
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
As we welcome the cool, crisp days of a Vancouver Island autumn, the BC SPCA shares a few steps animal lovers can take to keep pets safe. Winterizing cars, boats and RVs can inadvertently expose pets to antifreeze, however as little as one teaspoon for cats or a tablespoon or two for dogs (depending on size) can be fatal. Keep pets far away from antifreeze and be sure to clean up any spills. If you suspect a pet has ingested antifreeze, contact a vet right away.
Shorter days mean scented candles are common in fall and winter, however beyond the risk of burns, candles made from paraffin wax, that use a lead wick or release synthetic oil and fragrances can be toxic or aggravate a pet’s existing respiratory illness. As a precaution, use candles crafted from soy, coconut or vegetable-based wax with an unbleached cotton wick, and keep them safely out of your pet’s reach.
Sweets are commonplace this season, however chocolate contains both caffeine and a chemical called theobromine, neither of which dogs or cats can metabolize as well as humans. And xylitol, an artificial sweetener found in products such as gum, candy, mints and sugar-free baked goods, is often fatal if ingested by your pet. To learn more about protecting your pets, visit spca.bc.ca
Oct. 5 – Esquimalt Fire Rescue
Open House Visit the Esquimalt Fire Rescue fire station for kids’ activities, some close-up time with the fire apparatus, educational displays and tips on fire safety at home to kick off Fire Prevention Week, 10:30am to 1:30pm. Info: esquimalt.ca/fire
Oct. 25 – Gabo Creek Planting Day Participate in ecological restoration, learn about local plants and ecosytems, and connect with nature and your community. At Copley East Park. Info: saanich.ca or email stewardship@saanich.ca
Oct. 31 – Halloween Firehall Spooktacular Join Esquimalt Rec and the Esquimalt Firefighters for a night of Halloween fun! Stop by on your trick-or-treating adventure to grab dinner by donation from the Esquimalt Lions Club barbecue and participate in some family-friendly activities. The Esquimalt Lions will have the concession open for hot dogs, chips and other food for
purchase, 5:30 to 8:30pm at Esquimalt Fire Hall.
Dec. 2 to Jan. 2 – Christmas Tree Village Experience the magic of the holidays as Esquimalt transforms the rec centre atrium and Archie Browning Sports Centre into a wonderland of twinkling lights and delightful decorations. Info: esquimalt.ca/ChristmasTreeVillage
Sept. 26 to Oct. 19 – Home to Roost Sisters Glenda and Suzanne enjoy their retirement by selling homemade jam and cherishing visits from Suzanne’s adult daughter, Beth. This poignant comedy beautifully
captures the essence of family ties as they stretch, strain, yet ultimately weave a fabric of unwavering love and support.
Info: chemainustheatrefestival.ca
Nov. 14 to Dec. 21 – Elf: The Musical Buddy the Elf, a cheerful and innocent soul raised in Santa’s workshop, embarks on a whimsical journey to New York City in search of his biological father. Little does he know his father is on Santa’s naughty list! This delightful and heartwarming musical spreads joy and cheer for all to hear.
Info: chemainustheatrefestival.ca
Oct. 25 & 26 – 2025 Fall Cowichan Arts Tour Visit Cowichan artisans, exploring where they transform raw materials into original personal creations using the specialized tools and traditional practices of their craft. 10am to 5pm both days.
Info: cowichanartisans.com/events
Oct. 19 – Fall Festival & Market
Head to the Shawnigan Lake Community Centre from 11:30am to 3pm for food, treats, games, vendors and lots of fun!
Info: shawniganlakecommunityassociation.ca
Dec. 31 – New Year’s Eve Family Celebration Bring in the New Year, family-style! Face painting, bouncy
castle, photo booth and other attractions, plus gym activities and skating, noon to 4pm, with early countdown just before 4pm with noise-makers and the ever-popular balloon drop. Info: cvrd.ca/2401/ Cowichan-Community-Centre
Saturdays, to Thanksgiving –Honeymoon Bay Outdoor Market Outdoor market, nestled in the heart of Honeymoon Bay, 10am to 2pm. Info: honeymoonbaymarket.com
Dec. 21 to 23 – Winter Wonderland Skates Celebrate the season at the Cowichan Lake Sports Arena with a series of public skates featuring hot chocolate, skating, shinny, crafts and even a visit from Santa himself! Info: cvrd.ca
Nov. 1 – Lanterns of Extinction Community-wide lantern procession, starting at Transfer Beach around 5:30pm. A mix of small lanterns and large-scale lantern puppets from local artists, the procession will follow a 40-minute loop, with occasional pauses for sharing of songs/poems/prayers. Info: ladysmithcofc.com/events/lanternsof-extinction
Nov. 27 to Jan. 11 – Ladysmith Festival of Lights From the LightUp Parade on the last Thursday in November until the second Sunday
in January, Ladysmith is a-glow with thousands of twinkling Christmas lights. Drive or walk down First Avenue and take it all in to fill your cup with Christmas spirit. Info: ladysmithfol.com
Oct. 26 – Ocean Film Festival Canada 2025 The Port Theatre showcases a selection of the world’s most stunning ocean-themed films sharing stories from both above and below the surface. Info: porttheatre. com
Nov. 13 to 16 – Nanaimo Fine
Art Show 2025 Hosted by the Federation of Canadian Artists Nanaimo Chapter at the Vancouver Island Conference Centre, enjoy this juried exhibition of 125 artworks. Info: nanaimofca.com
Dec. 16 to 21 – Yellowpoint
Christmas Spectacular Now in its 17th season, this celebration of music, dance, lights and decorations has become a holiday tradition for many across Vancouver Island. At the Port Theatre. Info: porttheatre. com
April 17 & 18 – Vancouver Island Short Film Festival Showcasing outstanding Canadian and International short films that celebrate diverse voices and perspectives in the art of storytelling. Info: visff.com
The Esquimalt Farmers Market moves indoors from Oct. 2 to Dec. 18. Visit your favourite vendors at the Esquimalt Recreation Centre, Thursdays from 4:30 to 7pm.
In addition to fall produce, delicious sweet treats and baked goods, you’ll find specialty items like honey, preserves, sauces and teas, plus hand-made gifts and more.
And on the Saanich Peninsula, Junction Cidery hosts a series of Sunday Orchard Markets – Oct. 12, Nov. 9 and Dec. 7, featuring the work of local vendors and makers – making it easy to get a jump on your holiday shopping!
Sept. 27 to Oct. 19 – Salt Spring National Art Prize 2025 Exhibition 10am to 5pm at Mahon Hall, this is a biennial competition and exhibition of Canadian contemporary visual art. Info: saltspringartprize.ca
Oct. 3 & 4 – Paper Covers Rock: Salt Spring Island Readers & Writers Festival “An intentionally small literary festival with workshops, readings and community –celebrating creativity and the power of words. Info: papercoversrock.ca
Nov. 21 to Dec. 24 – Artcraft Winter Four-week exhibition and retail gallery by Salt Spring Arts, celebrating the creativity of artists and artisans from Salt Spring Island and the Southern Gulf Islands. At historic Mahon Hall. Info: artcraft. saltspringarts.com
Two days, plus 200 kilometres and an army of cyclists and volunteers has raised a record amount of money for Vancouver Island hospice care.
Thanks to riders, generous sponsors and community supporters, the 2025 Cycle of Life Tour raised more than $430,000, bringing the grand total now to more than $2.6 million since 2011!
Marking their 10th year with the ride, the Country Grocer Spinners raised more than $33,000, thanks to in-store donations, cyclist fundraising, contributions from suppliers and more.
Event sponsor Country Grocer and Chef Heidi Fink also served a hearty and delicious dinner at the end of Day 1, celebrating the riders’ efforts and getting them ready for Day 2.
Kudos to everyone who came together to make the ride a success and support hospice care on Vancouver Island!
Cycle of Life
Toss the Boss returns Oct. 3, supporting brain injury recovery in Nanaimo
Is there ever a good reason to throw someone off a perfectly good bridge?
There is if you’re raising vital funds in support of the Nanaimo Brain Injury Society.
This year’s Toss the Boss event – from 1 to 5pm Friday, Oct. 3 – will mark Country Grocer’s third year participating in the annual
fundraiser at Wild Play in Nanaimo. Taking the leap this year are Tanya from the Ladysmith Country Grocer, Trenton from the Chemainus store and Ron, from the Bowen store in Nanaimo!
Funds raised help NBIS support local people
impacted by brain injury with peer support programs, and one-to-one support and education for persons with brain injuries and their friends and families.
Donate at the tills at Chase River, Bowen Road, Chemainus and Ladysmith stores or at zeffy.com/enCA/team/country-grocer
Learn more at tosstheboss.ca
At Country Grocer’s Royal Oak location this summer, mustard wasn’t only the go-to topping for grill-friendly hot dogs – it was also the inspiration for several months of community fundraisers!
Hosting multiple hot dog barbecues by donation, the team raised almost $4,000 for the Mustard Seed food bank, serving Greater Victoria.
“A special shout-out to Marian for her amazing help and delicious cooking. Thank you to Country Grocer’s incredible
team, as well as our summer students, volunteers and staff, for making it a success,” the Mustard Seed team shared on Instagram.
“Thanks to them and the community’s generosity, we raised a total of $3,943.75 this summer to help fight hunger and bring hope to our neighbours in need
Country Grocer stores have long established themselves as a go-to destination for all things hot sauce, and now an expanded spice section is also feeling the love.
In addition to long-standing favourites like Clubhouse and Nature’s Choice brands, you’ll also find an excellent selection of smaller specialty brands, like the Vancouver-based Grandpa J’s – learn more about them on page 12.
Dreaming of that old-school Hy’s seasoning salt for your Saturday night rib eye, or the familiar flavours Old Bay seasoning adds to fresh crab? You’ll find that, too!
Among the other brands worth exploring are the Cape Herb & Spice line, a playfully branded selection of spice blends originating in South Africa, and the elegantly designed Cote D’Azur line of spices and rubs.
You can also add a colourful touch to your kitchen and your dishes with Everland’s organic spices.
The Vancouver-based company offers products made without irradiation, GMOs, food colouring or chemical preservatives.
VICTORIA (ROYAL OAK)
250-708-3919
OPEN 7am-10pm
Royal Oak Shopping Centre 4420 West Saanich Rd.
VICTORIA (ESQUIMALT)
250-382-5515
OPEN 7am-10pm 1153 Esquimalt Rd.
COBBLE HILL
250-743-5639
OPEN 7am-10pm 33-1400 Cowichan Bay Rd.
SALT SPRING ISLAND (GANGES)
250-537-4144
OPEN 8am-9pm 374 Lower Ganges Rd.
NANAIMO (CHASE RIVER)
250-753-7545
OPEN 7am-10pm 82 Twelfth St.
NANAIMO (BOWEN RD.)
250-591-5525
OPEN 7am-10pm 1800 Dufferin Cres.
CHEMAINUS
250-246-3551
OPEN 7am-10pm 3055 Oak Street
LAKE COWICHAN
250-749-6335
OPEN 7am-10pm 83 Cowichan Lake Rd.
DUNCAN
250-856-0989
OPEN 7am-10pm 3288 Cowichan Lake Rd.
CEDAR
250-722-7010
OPEN 7am-10pm 1824 Cedar Rd.
LADYSMITH
250-245-3221
OPEN 7am-10pm 1020 1st Ave.
