Friends & Family!
Welcome to the Spring and Summer edition of Country Grocer’s Friends & Family Magazine!
As we transition into the vibrant seasons of growth and warmth, we are thrilled to bring you a collection of articles that celebrate all that this time of year has to offer.
As the seasons change and the weather warms up, I can’t help but get excited for spring and summer when our stores are brimming with an abundance of fresh produce.
There’s nothing quite like the flavour and vibrancy of fruits and vegetables that come straight from nearby farms, picked at peak ripeness and bursting with nutrients.
Summer also means some of our team will be hitting the road for the annual Cycle of Life Tour to benefit Vancouver Island hospice care.
We are so proud of them – it takes months of training to be able to ride more than 200 kilometres in two days!
As always, thank you for your support of our Island-owned and operated stores. Now more than ever, it’s important to support local.
Have a terrific spring and summer!
Peter Cavin
818 Broughton St. Victoria, BC V8W 1E4 blackpress.ca
IN THIS ISSUE
Bringing cancer care to Nanaimo
RECIPES – PAGE 14
Red Potato Salad with Chipotle-Lime Dressing
Mexican Spiced Grilled Shrimp
Peach Melba Cobbler
Some of the many members of Country Grocer’s Fresh team from across the Island.
Jennifer Blyth photo ON THE COVER
Editor
Jennifer Blyth
jennifer.blyth@blackpress.ca
Group Publisher Michelle Cabana
Publisher Randi Page randi.page@blackpress.ca
Advertising Sales Limara Yakemchuk
Production Lily Chan Circulation 250-480-3285
PETER CAVIN, DIRECTOR COUNTRY GROCER
Country Grocer with GET FRESH
From seafood to baked treats to all those fresh fruits and veggies, we salute the team members who make it happen!
BY JENNIFER BLYTH
With your weekly shopping list in hand, do you navigate aisle by aisle or do you break for the perimeter of your favourite Country Grocer?
There’s no wrong answer, of course, but this issue we’re highlighting those perimeter “fresh departments” – the bakers and cake decorators, the produce team creating those colourful displays from Island-grown veggies, and the meat and seafood teams whose cases are brimming with delicious things for the grill.
And of course, you’ll stop by the deli for host of perfect pairings, then floral for a delightful addition to the table or garden.
Dave Hubscher, Meat Operations Manager, has been with Country Grocer and the Island Independent Buying Group – the folks who source the products for your table – for 31 years, and in the industry for 46.
While he misses the customer interaction that came from working at store level – “We
have some great customers!” he notes – Dave also enjoys working with the farmers, producers and distributors to bring exceptional products to shoppers … products he’s happy to sample himself via his Traeger grill and smoker at home!
One of the most common questions Dave fields involves misunderstandings around AAA beef. “Time and time again I have to explain that we’ve always carried it, it was just marketed under the Certified Angus Beef Brand – the best beef money could buy, other than wagyu. Because it was a brand, they didn’t want it gradated,” Dave explains.
“Long and short, we still have AAA beef in the counter and we’re in the process of developing a new AAA program, so look for it soon!”
Today Country Grocer’s Bakery Operations Manager, Dione Summerfield
started with the Island-grown grocer in 1989, when just out of high school.
“I worked for 23 years before moving on to do more training and hold other positions within the grocery and baking industry before returning to the company I grew up with in 2019,” Dione says.
“I love being able to work collaboratively with like-minded people who are equally passionate about their craft and our family.”
One of the biggest differences in Country
Grocer’s approach to the bakery department is their commitment to making products fresh and in-house, rather than the ‘partially baked’ and ‘prebaked’ items many other stores have chosen due to rising costs and staffing challenges, Dione says.
“I’m proud to work for a company that’s staying true to our model of fresh, inhouse baking and creating, as difficult as that can be, with fewer young folks getting into baking as a career.
Manager & Buyer who has over 36 years of experience in the floral industry and is a familiar face to Friends & Family readers for her Flower Power column.
“I love anything to do with plants and flowers!” says Joanne, who joined the Bowen Road Country Grocer in 2013, before transitioning into her current role in 2018.
“We’re committed to the future of our in-house bakeries and are proud to invest in the growth of the industry. With hands-on training, mentorship and multiple pathways through Vancouver Island University, we support those aspiring to become Red Seal-Certified Bakers or Bakery Managers, helping them turn their passion into a lifelong career,” Dione says.
“I also hope to see a future where we get some relief in rising ingredient costs so we can continue to create new, fresh and delicious products for our loyal customers – it really is an art!”
* * * * *
Paul Sandhu, Director of Produce Operations, is marking 15 years with the Country Grocer team.
“I love working in produce merchandising,” says Paul, who enjoys working with the produce team and creating new ways to showcase fruits and vegetables through the seasons. “It’s gratifying to build exciting theme displays with an eye-catching presentation and hear customers say ‘wow!’”
With climate change changing the landscape for produce production, it’s perhaps no surprise that “Is this local?” is one of the most common questions Paul fields, along with questions about pesticides, when an item is in season, and how to tell if an item is ripe – and about the best way to ripen it!
As someone who’s built a career in the grocery industry, Paul notes that he and the team work hard to retain good team members and to pay a living wage to build careers. “There’s no schooling for this type of work,” he points out.
However, “I love working for the Country Grocer family – an Island business. I work closely with the ownership, which makes it very fun and exciting – we can make decisions on the job as a team, not wait for answers, and we’re learning and growing together as a company.”
* * * * *
A favourite department for many Country Grocer shoppers is floral – who doesn’t love bright, colourful blooms, after all! It’s a passion for Joanne Erquicia, Garden/Floral Operations
What are some of the biggest changes she’s seen over her time in the business?
“The growth – pun intended!” she quips. “Not only within the chain, with the addition of the four stores, but also the growth in our garden and floral departments. We keep evolving and the entire Garden/Floral Team is passionate about what they do.”
And just like the other fresh departments, Joanne is thrilled to be able to keep so much grown close to home. “I love how Country Grocer supports local growers. I’m excited to see more opportunities available for growers to get their products out to us, which means more diversity for customers,” she says.
What’s the most common question the team receives?
“THE single biggest question is, ‘When do the seedling geraniums go on sale this year?’ We have customers planning their gardens and shopping trips around them because we offer them at such a low price for one very specific time of the season!”
* * * *
Mike Wadsworth, Deli Specialist at the Island Independent Buying Group, brings 30-plus years of grocery industry experience to his role with Country Grocer, joining the team in 2023.
“I love that my job brings me a different challenge on an almost daily basis. It allows me to constantly learn new things and pass it on to our dedicated staff and management,” Mike says.
“I think the biggest change I’ve seen is in the way that people shop and what they eat. Many of our younger shoppers are what we call ‘foodies’ – they’re excited about food and are always looking for new ideas. This can sometimes make it challenging but also stops us from becoming complacent.
“My favourite part about the deli department is the variety of cheeses that we carry! We have cheeses from every corner of the globe and are always trying to source out new products for customers to enjoy.”
What do shoppers want to know from the deli team? “Lately the most common question has been: ‘Is this product Canadian?”
With the evolving trade challenges between Canada and the US, “our shoppers have become very focused on supporting Canadian companies and products.”
And that offers an exciting opportunity.
“Local products have always been very important to me,” Mike says. “I believe that supporting local products is extremely important for the economic growth of the communities that we live in.
“The fact that Country Grocer has been able to grow its business to 11 stores in today’s world is very impressive and I am proud to say that it’s a great company to work for!
New WITS Focus
Modules offer educational tools covering important topics such as race & culture diversity, sexual orientation & gender identity, diverse abilities, Indigenous people & cultures, and online safety. Packages contain books, classroom activities and posters, plus access to lesson plans, activities and more.
Using our WITS
Many families on Vancouver Island will immediately recognize the WITS program, founded in Victoria in 1998 as an accessible way to give students the tools to address bullying.
Dedicated to nonviolence in society, and safe school and community environments for kids, elementary students have been taught to use their WITS – to Walk away, Ignore, Talk it out and Seek help.
With a wide variety of age-appropriate books, learning modules and other tools, the program is divided into two age groups, with appropriate messaging for both primary and older elementary grades.
So successful is the program that it’s now in schools across Canada.
But society has also changed over the last few decades, and while the program’s underlying message remains the same, bullying can look very different, in particular around online interactions, notes Andy Telfer, Executive Director of the WITS Programs Foundation in Victoria.
For schools that embraced the program early on, it may be time to update the tools and materials so they’re relevant to the world children are navigating today.
“WITS has become so well-known that it’s recognized as a set of strategies and tools in almost every school on the Island,” Andy says.
However “things that were topical 10 or 15 years ago maybe aren’t so topical now. If a school started the WITS strategies 15 years ago, they may need refreshing,” he notes.
Today, the goal is to reach those schools again with updated materials that not only recognize the diversity in the Island’s schools, but also the ways student interactions have changed.
Country Grocer is helping make that possible with financial support that will allow three schools – one in the Nanaimo, one in Cowichan and one in Victoria – to participate in the modern version of the WITS program
While Andy has seen reductions in the realm of in-person bullying, the persistence of online challenges means the program is more important than ever. Children and youth must be given the tools to navigate those online settings and relationships, he notes.
The key question becomes, “would you use the same words if you were face-to-face?” he asks.
Walk away
Ignore
Talk it out
Seek help
Looking ahead,“our next project is a diversity strategy that advocates inclusion and acceptance,” Andy says.
To learn about the WITS program, how you can support their vital work and how schools can participate, visit witsprogram.ca
The WITS program shares age-appropriate strategies to help students navigate relationships in a safe, respectful way.
Get out Grow
Annuals and perennials…what’s the difference?
Gardening season is upon us and as you plan your planting spaces it’s important to know the difference between annuals and perennials.
You should take a few things into consideration, such as whether you’re looking for plants that will bloom all season long or something you don’t have to replant each year?
Annuals:
• Produce foliage and flowers throughout the growing season.
• Complete their life cycle in the same year.
• Try to bloom as much as possible so they can set the greatest number of seeds.
Annuals are typically available to plant in spring, summer, and fall. Most annuals will not survive the freezing temperatures of winter.
Hardy or cool-season annuals such as nasturtiums, sweet peas and pansies can tolerate cooler temperatures and can be planted out sooner than others.
Tender or warm-season annuals such as zinnias, sunflowers and cosmos are native to sub-tropical climates and need warmth to survive.
Over-eager gardeners often find themselves having to replant if they try to put these out too early. An “old gardener’s rule of thumb” here on Vancouver Island is to wait until May long-weekend to plant the warm-season annuals.
Some reasons why you would choose annuals:
• You want colour all season long.
• Annuals give you the freedom to change things up from season to season.
• They are an easy fix for filling in bare spots in established gardens or containers.
• Annuals provide instant gratification, giving you flowers right off the pop and only getting bigger and better as the season goes on.
Perennials:
• Grow and thrive over multiple seasons.
• Only bloom for a short amount of time during the growing season.
• Die down to the soil level in winter but come back again in the spring.
Most perennials will get bigger and better with each passing season. A seasoned gardener once taught me a saying when referring to a perennial’s growth habit: “the first year they sleep, the second year they creep, and the third year they leap.” (Thanks Val.)
Some perennials can be divided to get multiple plants out of one. Perfect for stretching your plant budget or giving away to
fellow gardeners.
Perennials are hardier than annuals and can be planted out just about any time.
Spring and fall are the best times to plant them so Mother Nature can water them in for you, but you can still plant them in the summer. This requires more care when it comes to watering until they get established but once established, their water care is not as needy as most annuals.
Some reasons you would choose perennials:
• They give you the most value for your money as they come back year after year.
• They provide structure to garden beds and containers.
• When various varieties are planted together you can achieve a continually changing landscape with different blooms happening in succession.
If you can’t decide, don’t worry, annuals and perennials can be combined in garden beds and containers so you can get the best of both worlds.
Assistance
Suppor
Learning
Bringing cancer care home to Nanaimo
Grocers raise funds for new BC Cancer centre
BY JENNIFER BLYTH
Work is underway on a brand new BC Cancer centre that will bring care closer to home for patients living north of the Malahat.
Helping make that possible are Vancouver Island grocers, who recently joined forces for the fourth annual spring fundraiser for the BC Cancer Foundation.
From Feb. 28 to March 20, Country Grocer, Red Barn Market, Thrifty Foods, Fairway Market and Tru Value Foods collaborated on a special fundraising campaign to benefit the BC Cancer Foundation, with $2.52 from the sale of each potted gerbera or cyclamen plant going to the new BC Cancer centre in Nanaimo.
“The Island grocers – competitors
normally – have come together for the betterment of the community and to support the BC Cancer Foundation and we are so grateful,” says William Litchfield, BC Cancer Foundation executive director for Vancouver Island.
Last year the grocers united to raise funds for BC Cancer’s standalone centre for the Vancouver Island Supportive Care services, opening this spring in Victoria. In 2023, the Grocers Go Beyond campaign raised much-needed funds to purchase head and neck
scopes – diagnostic tools used to assess patients for cancers of the nose, mouth and throat, and help clinicians develop tailored treatment plans.
“It’s so important when you’re going through that, to be near home so you can be with your loved ones, sleep in your own bed, and cook your own food – to have that sense of community around you.”
While raising money may be the primary focus of the spring initiative, William says these collaborative campaigns also bring awareness to the foundation.
“By going into these grocery stores, and seeing the flowers with the BC Cancer-themed pot, you learn about the impact that the foundation can make on the community,” he says.
Vancouver Island grocers united this spring for a floral fundraiser in support of the new BC Cancer treatment centre in Nanaimo.
The new BC Cancer centre, expected to open in 2028, will expand access to cancer care on Vancouver Island, bringing care closer to home for patients living from the Cowichan Valley north.
Construction of the new three-storey facility is expected to begin this summer, with the centre built next to Nanaimo’s ambulatory care building.
The state-of-the-art facility will include a computed tomography (CT) simulator and PET/CT diagnostic scanner – the key imaging tool for diagnosing cancer and creating a treatment plan.
Also on site will be an oncology ambulatory care unit with 12 exam rooms, four consultation rooms and space for medical physicists and radiation therapists.
Fifty-five per cent of patients currently accessing BC Cancer - Victoria are from north of the Malahat, William notes.
The new centre is expected to complete 20,000 radiation treatment visits per year for patients who otherwise would have had to travel to Victoria to access care, easing the financial, physical and psychological
burdens for families.
“It’s so important when you’re going through that, to be near home so you can be with your loved ones, sleep in your own bed, and cook your own food – to have that sense of community around you.”
While the new centre will be in Nanaimo, William emphasizes the importance this will have for all patients across the Island, including those in the Greater Victoria area.
“This new facility is going to be amazing for everybody on the Island,” William says.
“For the North and Central Island, it means being closer to home, and closer to their community while receiving treatment. For those south of the Malahat, it means better access to care with fewer barriers. It’s about investing in care for all.”
Learn more about the new centre and fundraising opportunities at bccancerfoundation.com/vancouver-island
HOW YOU CAN HELP
While this year’s spring fundraising campaign for the BC Cancer Foundation ends March 20, there’s still lots of opportunity to contribute to the campaign for the new BC Cancer Centre in Nanaimo. To donate securely today, visit bccancerfoundation. com
Even better, Mid Island Co-op is generously matching donations, up to $1 million, to support the development of this new centre, meaning your donation will have double the impact!
Rendering of the new BC Cancer treatment centre in Nanaimo.
COURTESY BC CANCER FOUNDATION
The ‘team behind the team’
Country Grocer’s Human Resources team
Country Grocer shoppers often share a friendly hello with the team members “on the floor” in their local store – those keeping the shelves stocked, packing their bags or creating beautiful cakes and bouquets for example.
But another whole team is working behind the scenes to support their co-workers across the company.
This issue, we chat with the Vancouver Island company’s Human Resources team, with members working in the Royal Oak office and in Nanaimo.
Erika
Roque, Recruitment and HR Coordina tor South Island, marks her two-year anniversary with Country Grocer in May. As Recruitment Lead, Erika provides recruitment support to all South Island managers, and occasionally to those across the entire company.
“My focus is to ensure the hiring process runs smoothly and that we’re bringing in the best talent to meet the needs of the business,” says Erika, who enjoys the challenging and rewarding opportunity to work on both the people and operational sides of a business.
“I like having the ability to impact a company’s culture, support its growth and contribute to the well-being of employees,” she says.
“What I love most about my work is that, after 13 years in recruitment, I’m still constantly learning. It’s not just about interviewing candidates and looking for the right keywords to fill a position; it’s about gaining insights from the people I speak with. Each conversation teaches me something new, whether it’s about different industries, roles or skills.”
After a full day of interacting with so many different people, Erika values her quiet time and enjoys unwinding with a good series and good food.
David
Lilly, HR Advisor, South Island, has spent two years providing regional support and training from Country Grocer’s Royal Oak office.
What drew David to an HR career? It provided “a chance to make a difference in how we appreciate and reward our human talent in a digital world,” he says, appreciating the incredible Country Grocer team and the fact that every day is different.
Outside of work, David enjoys day hikes with his wife and their four-legged best friend.
After starting with Country Grocer on the floor as a front end manager eight years ago, today Amanda Trolitsch, HR Advisor North Island, supports the teams at
Nanaimo’s Bowen and Chase River stores, plus the Island Independent Buying Group.
“I enjoy helping people succeed and creating a safe and inclusive workplace, and I love to inspire conversation and connections between people,” says Amanda, who appreciates how her role challenges her to find solutions and work through problems.
“I love challenging people to do their best, guiding them to succeed and creating a space where people feel safe to learn and grow.”
Outside of work, you’ll find Amanda outdoors, hiking, camping or gardening, or keeping active swimming and weight lifting.
Laura Hunter, HR Advisor Mid-Island, provides support and guidance to both team members and management. Joining Country Grocer last year, “I’m passionate about understanding people, listening to their needs and implementing ideas that enhance their work experience and contribute to the success of the organization,” says Laura, noting that while she has a diverse professional background, she found her calling in HR.
“I love the opportunity to make a positive impact on the lives of our team members. Whether it’s resolving a workplace issue, supporting professional development or creating a more inclusive environment, knowing that my work contributes to a better workplace brings me great satisfaction.”
When the work day is done, Laura enjoys spending time in nature, hiking, fishing, camping and boating, and spending quality moments sharing good meals and laughter with friends and family, activities that help her stay balanced and energized.”
Joining
Laura as HR Advisor Mid Island, Shannon O’Sullivan is also marking two years with the team, focusing on Health and Safety, ensuring programs run smoothly and effectively.
Country Grocer’s mid-Island human resources team, Amanda Trolitsch, Stacey Roy, Shannon O’Sullivan and Laura Hunter.
She also works to strengthen employee relationships, support leadership teams and create a happy, positive work environment.
“After holding various management roles, I had a passion for growth and development. I love watching people thrive and progress, helping them unlock their potential and achieve their goals,” Shannon says. “It’s incredibly fulfilling to see individuals evolve both professionally and personally, and I’m dedicated to fostering an environment where growth is supported at every stage.
“Every day brings new opportunities to solve problems, support individuals and make a meaningful impact on the workplace. Whether I’m navigating complex employee situations or helping to implement initiatives that improve our team dynamics, the variety keeps me engaged and motivated.”
As a mother of three boys, Shannon stays active in various sports activities and loves spending quality time with family. She enjoys kickboxing and sits on the Ladysmith Baseball Association executive.
Amember
of the Country Grocer team for more than five years, HR
Manager Vanessa Nevison appreciates “the opportunity to make a meaningful impact by helping people grow in their careers, find solutions and contribute to a thriving and positive workplace culture.”
Connecting with team members across all levels of the organization, Vanessa enjoys building meaningful relationships and making a difference in people’s lives.
“Every day brings something new, which keeps things exciting! With our HR team growing, it’s rewarding to be part of shaping how we can best support Country Grocer’s expansion and serve our team members in the best ways possible,” says Vanessa, also thanking Stacey Roy,
part-time HR Coordinator, as well as HR Director Bhreagh Battand and HR Manager, Mary Koluk, who are both on maternity leave.
Outside of work, Vanessa enjoys travelling with her husband and two young kids, especially when it involves outdoor adventure. “We love to hike together, especially when we spontaneously see whales and other west coast wildlife.”
In the Royal Oak office are HR professionals Erika Roque, David Lilly, Vanessa Nevison.
Paleo snacks
Paleo-friendly snacking is as easy as these Cowichan Valley-made pork and beef crisps, oven-baked and with zero carbs! Flavours include original, dill, jalapeno, white cheddar and salt & vinegar.
Toast to your health
In the nutrition department, find Daydream, Canada’s first sparkling water infused with hemp extracts and adaptogens, but no sugar, caffeine or artificial ingredients.
And for those looking to add more collagen to their diet, gldn hour sparkling beverages offers 5 grams of marine collagen and no sugar.
Treat time for Fido
Because Fido needs a little healthy indulgence, too, Nanaimo’s Foley Dog Treat Company offers Whole Dog beef liver treats, in doggie-delicious varieties that pair Alberta beef liver with vitamin-, mineral- and nutrient-rich ingredients.
WHAT’S IN Store
Sensational salads
Good greens!
Spring and summer is salad season and the best salads start with the freshest ingredients. Look for Living Green living lettuce from Alberta, then top with Good Leaf Hero Greens, including Asian Micro Blend, Kickin’ Micro Mustard, Intensely Arugula, Sweet Pea Shoots, Magic Micro Broccoli and Zesty Micro Radish.
No time to make your own salad? Up Vertical in Pitt Meadows offers ready-to-go salad kits in flavours like Asian Fusion, featuring sliced almonds, ginger wonton chips and sesameginger dressing, and Summer Vibes, with sea salt croutons, roasted sunflower kernels, Swiss cheese and white balsamic dressing.
Picnic-perfect solutions
What’s summer without a picnic? Head to your Country Grocer deli department for a full array of sweet and savoury selections, including these scrumptious, oven-baked Maretti chips, which pair beautifully with treats like Italissima’s Mediterranean Olive Tapenade.
From Country Grocer Recipes
Red Potato Salad with Chipotle-Lime Dressing
Serves 6 | Prep time: 20 min.| Cook time: 15 min.
Easy to make and absolutely delicious, this salad is a great summer recipe. It’s perfect for barbecues, picnics and potlucks, or as a simple dinner for a warm summer night.
INGREDIENTS
Dressing
Grated zest of 1 lime
60 ml (1/4 cup) freshly squeezed lime juice
5 ml (1 tsp) Dijon mustard
1 clove garlic, pressed or grated
15 ml (1 Tb) pureed or minced chipotle chiles in adobo
2.5 ml (1/2 tsp) salt
22 ml (1-1/2 Tb) honey
60 ml (1/4 cup) extra virgin olive oil
60 ml (1/4 cup) canola oil
Salad
1.4 kg (3 lbs) baby red potatoes
15 ml (1 Tb) salt
6 green onions
1/2 bunch cilantro
360 ml (1-1/2 cups) cherry tomatoes, cut in halves or quarters
METHOD
Dressing:
In a small bowl, whisk together lime juice, Dijon, garlic, chipotle, salt and honey. In a glass measuring cup, mix olive oil and the sunflower or grape seed oil. Slowly pour the oil into the bowl, whisking the whole time, until the dressing is well-mixed.
Salad:
Scrub potatoes well and cut into halves, quarters or eighths, depending on how big or small they are. Place in a pot, cover with cold water, add the tablespoon of salt and place on the stove.
Turn the heat on high, bring to a boil, reduce heat to low, cover and simmer for about 7 to 8 minutes, until potatoes are just cooked, but still firm enough to hold their shape. Immediately drain the potatoes and spread them out on a tray to cool and steam off their remaining moisture.
Meanwhile, thinly slice the white and green parts of the green onions. Roughly stem and chop the cilantro. Once potatoes have cooled enough to touch, place them in a bowl with the green onions, the cilantro, the dressing, and cherry tomatoes. Toss to combine thoroughly. Serve immediately or refrigerate up to two days before serving. Since the onions and cilantro will discolour overnight, you can stir in some fresh cilantro just before serving.
Mexican Spiced Grilled Shrimp
Serves 4 | Prep time: 10 min. | Cook time: 8 min.
Tasty either on their own or as part of a taco dinner, these brightly spiced grilled shrimp will have your friends and family clamouring for more!
INGREDIENTS
454 g (1 lb) large raw shrimp
30 ml (2 Tb) freshly squeezed lime or lemon juice
30 ml (2 Tb) vegetable oil
2 cloves garlic, minced or pressed
5 ml (1 tsp) smoked paprika
5 ml (1 tsp) sugar
2.5 ml (1/2 tsp) ground cumin
2.5 ml (1/2 tsp) freshly ground black pepper
1 ml (1/4 tsp) salt
METHOD
Make sure the shrimp are thawed and peeled before using. Place the raw, peeled shrimp in a medium bowl.
In a separate small bowl, combine the remaining ingredients, whisking well to mix the marinade. Scrape this marinade into the bowl with the shrimp and mix well to coat the shrimp evenly. Set aside for 20 to 40 minutes, stirring occasionally.
Preheat a gas or charcoal grill to high. If your shrimp are on the smaller side OR the gaps between your grills grates are very large, thread your shrimp on skewers before grilling them so they don’t fall through the grates. Large shrimp on most grates will be fine without skewers.
Place the marinated shrimp directly on the preheated grill and grill without moving for two minutes. Use tongs to flip the shrimp and grill the second side for about two minutes. Now flip and move the shrimp around as needed to finish the cooking, getting nice caramelized edges without burning.
Transfer to platter and garnish with chopped cilantro and lime wedges.
Peach Melba Cobbler
Serves 6 to 8 | Prep time: 20 min. | Cook time: 45 min.
The classic combination of peaches and raspberries makes this cobbler a perfect summer treat. While best with fresh fruit, this can be made at any time of year with frozen peaches and raspberries.
INGREDIENTS
Filling
4 cups sliced peaches (about 500 g after peeling and pitting)
2 cups raspberries (approx. 250 g)
100 g (1/2 cup) sugar
Finely grated zest of 1 lemon
30 ml (2 Tb cornstarch)
15 ml (1 Tb) fresh lemon juice
Biscuit Topping
140 g (1 cup) all-purpose flour
100 g (1/2 cup) sugar
6 ml (1-1/4 tsp) baking powder
1 ml (1/4 tsp) baking soda
1 ml (1/4 tsp) salt
75 g (5 Tb) cold unsalted butter
180 ml (¾ cup) buttermilk
5 ml (1 tsp) vanilla extract
Topping
30 to 45 ml (2 to 3 Tb) sliced almonds
15 ml (1 Tb) sugar
METHOD
Preheat oven to 350 F. Have ready a 9 x 9 baking dish, or one that is about 2.5 L in volume.
Filling:
In a large bowl, whisk together sugar, cornstarch and lemon zest until evenly blended. Have the fruit ready (peaches peeled, sliced and measured; raspberries measured) but don’t mix together yet.
Biscuit Topping:
In a medium bowl, whisk together the flour, sugar, baking powder, baking soda and salt. Cut the cold butter into small pieces, add it to the flour mixture and rub in with your fingers or a pastry cutter until the butter is the size of large crumbs. In a liquid measuring cup, combine the buttermilk and vanilla.
Add the buttermilk mixture to flour mixture and stir gently with a spoon until the batter is just barely mixed. The batter will look lumpy and uneven – do not overmix (it should not be smooth and well mixed; this makes tough biscuits).
Assembly:
Combine the filling mixture. Add prepared fruit to the bowl with the sugar, cornstarch and lemon zest. Mix well. Add the lemon juice and mix again. Scrape this mixture into the baking dish. Use a spoon to place dollops of the biscuit topping over the top of the fruit mixture. It will not cover the whole thing – there will be some gaps to allow for the biscuits to expand.
Sprinkle the sliced almonds over top then sprinkle evenly with the one tablespoon of sugar Place in the oven and bake until the fruit is bubbling and the top is golden, about 45 minutes. Remove to a cooling rack and let cool about 20 minutes before serving.
Chef’s Notes
with CHEF HEIDI FINK
WARM WEATHER BESTIES
I am so ready for spring and summer, for warmer temperatures and longer daylight. I am ready to work in the garden, to go out without my heavy coat, to walk the dog in the evenings when it’s still light enough to see!
This is, paradoxically, the time of year when I become less interested in cooking.
Yes, the summer boasts the best variety of beautiful and abundant local produce, which is exciting to a culinary buff like me; but the warm days, fresh air and lingering light inspire me to be outside playing, from hikes and swims to outdoor patio dinners.
The winter is my favourite time for big kitchen projects, and for cooking in general.
Cooking feels warm and cosy to me, and gives interest and joy during the cold, dark days of winter.
I am happy to be at home, playing in my kitchen, feeding my family.
Not so much during the summer, when I am itching to be outside! During the summer, the kitchen feels hot and oppressive to me.
Maybe one day I’ll build an outdoor kitchen and enjoy my summer cooking as much as my winter cooking.
main, an appetizer, or as a taco filling, this is a perfect summer dish.
I
choose to make my summer cooking simpler and quicker, with a focus on fresh produce, outdoor grilling and make-ahead meals.”
In the meantime, I choose to make my summer cooking simpler and quicker, with a focus on fresh produce, outdoor grilling and make-ahead meals.
That’s the focus of the recipes for this issue. I’m making use of wonderful local produce in an easy, make-ahead salad and a quick dessert, and using the grill to add interest to one of the quickest-cooking proteins, shrimp.
My Red Potato Salad features our Island’s best new potatoes in an exceptionally bright and flavourful dressing. This salad can be made ahead and taken to potlucks and picnics, or eaten as an easy warm-weather dinner.
My Mexican Grilled Shrimp is super flavourful, quick to throw together, and gets grilled when ready. Perfect as a
Finally, savour Peach Melba Cobbler, using summer-ripe peaches and raspberries (an inspired flavour combination) topped with tender biscuits and baked until bubbly.
The optional sliced almonds on top add crunch as well as a lovely flavour pairing with the fruit. This dessert makes use of gorgeous summer fruits and can be made either ahead of time or at the last minute, because it tastes great both warm and at room temperature.
Of course, my biggest kitchen-related project in the spring and summer is always my TV show, Cookin’ on the Coast!
I have been working on the featured recipes, and eagerly awaiting the submissions for our B.C.-wide contest, in which one of my viewers will share their family recipe on the show!
The new season will air in September on CHEKTV and their streaming app, CHEK+.
Like every season, the show will be celebration of Vancouver Island, with a focus on learning the key techniques that make for delicious food at home ...because the more you learn, the better it tastes!
CELEBRATING the
Cycle of Life
Cycle
of Life Tour for
Island hospice care is July 19 and 20
BY JENNIFER BLYTH
125 cyclists + 200 km + 2 days = one huge difference
That’s the message of the Cycle of Life Tour, an annual group cycling fundraiser supporting hospice care on Vancouver Island – a message that’s resonated with Country Grocer for more than a decade. Country Grocer team members, friends and family will once again put pedal to pavement this summer during the 12th ride, which travels from downtown Victoria through the Saanich Peninsula, Cowichan Valley and over to Salt Spring Island.
After a camping night to rest, recover and celebrate their achievements – while enjoying a great meal, awards and lots of fun – it’s back on the bike in the morning to head home.
While the Cycle of Life is always a lot of fun, at its heart is the essential support for
Island patients nearing the end of life and their loved ones.
“What keeps us motivated – I think I can speak for the whole team here – is that we’re part of something really special, raising money for a great cause and meeting new friends along the way,” says Country Grocer’s team captain Dave Hubscher, riding for his 10th year in memory of his mom and his dad, who received hospice care.
“The support my dad got from Hospice a few years back now was amazing to say the least – it truly gave me a better understanding what Hospice was all about. All the doctors, nurses and caregivers are some amazing people for sure, and it truly takes a special person to work for Hospice.”
the summer ride.
“It’s a bit of a commitment, but we’ve had a steady core of five riders for years, with others popping in and out,” Dave says. “This year we have a brand new rider – he’s going to have a great time, everyone does!”
As a corporate sponsor for the ride, Country Grocer’s Chef Heidi Fink will also be back in action, preparing a delicious and healthy meal for the first day’s overnight stop on Salt Spring Island.
“What keeps us motivated ... is that we’re part of something really special, raising money for a great cause and meeting new friends along the way.”
“We’re fortunate to have Chef Heidi back this year – she cooks up a fantastic meal for all the riders and volunteers on the Saturday. I always overhear the other riders and volunteers talking about it afterwards,” Dave notes.
With between seven and 10 cyclists riding for the Country Grocer Spinners’ 2025 team, training began earlier this spring for
While riders have a lot of fun over the two days, they’re there to make a vital contribution to hospice care on Vancouver Island.
BETH HARRIS / COURTESY CYCLE OF LIFE
The 2024 Country Grocer Spinners
Founded in 2011 by Graham Robertson, the event is today coordinated by Victoria Hospice, however teams up and down the Island raise funds for local hospice care in their communities.
Last year, the Country Grocer Spinners raised $27,567, and from the start of their partnership with Cycle of Life, they’ve raised a whopping $219,897, Dave notes.
In total, the Cycle of Life tour has raised more than $2.6 million for Island hospice care and programs.
To participate, all riders must raise a minimum amount, so for the Country Grocer team, you can expect to see store barbecues and other events leading up to the big ride.
“Be sure to follow Country Grocer on social media to find out where we’ll be and pop by for a hot dog and make a donation,” Dave says. Why ride, or support those who do?
Every donation, no matter how small or large, makes a difference for end-of-life care.
Each year, Vancouver Island hospices provide care and comfort for more than 12,000 patients and family members – services that rely heavily on community donations and events like the Cycle of Life Tour.
Hospice staff and volunteers work to support both the dying and the bereaved, offering emotional, psychological or spiritual support using a variety of programs geared to all age groups.
To learn more about the hospice society in your community, reach out to the Victoria Hospice Society, Salt Spring Hospice Society, Sooke Hospice Society, Cowichan Valley Hospice Society, Nanaimo Community Hospice Society, Oceanside Hospice Society (Parksville/Qualicum), Alberni Valley Hospice Society, Pacific Rim Hospice (Tofino/Ucluelet), Campbell River Hospice Society, or the Comox Valley Hospice Society.
“To really experience it, one should sign up, get on a bike and ride, always keeping in mind this is just a ride, not a race,” Dave emphasizes.
“Over the years, I’ve seen people come and go, and met a lot of new people along the way, and they all say the same thing – this ride is unbelievable and so well-organized.”
Learn more at cycleoflifetour.ca
The 2024 Cycle of Life riders, at the start of Day 2, after their Salt Spring Island rest stop.
HOW YOU CAN HELP
• To sponsor a rider in the 2025 Cycle of Life Tour, visit cycleoflifetour.ca and click “Sponsor a Rider.” You can then search by team name or rider and make a secure donation.
• For cyclists, look under “The Tour” section for registration details.
• Can’t make the ride weekend? Consider being a “Virtual Rider” – the perfect choice if the group ride is full, if you can’t join in because of a scheduling conflict or if you simply aren’t a cyclist.
• Learn more at cycleoflifetour.ca
AMBER ALEKSICH / COURTESY CYCLE OF LIFE
Chef Heidi Fink cooks up a delicious dinner for cyclists.
AMBER ALEKSICH / COURTESY CYCLE OF LIFE
Trust your gut
Understanding what your gut is telling you!
BY JENNIFER FOURNET & KEENAN FIDDLER
A long while ago, in a time far removed from our own, only bacteria flourished, populating earth’s oceans and becoming one of the first life forms on our planet.
Fast forward to the 19th century, and scientists started making actual breakthroughs, and thanks to Martinus Biejerink’s work, we know bacteria are critical components of the natural world.
Even now, in 2025, we have only scratched the surface on bacteria.
While we’ve all heard the expression ‘to trust your gut,’ most of us have no idea how right that actually is.
Our gut – more specifically our small and large intestines – form the absolute centre of our ability to grow and thrive. So why is it that so many of us suffer from one or more of an array of health issues?
Fortunately for many of these, the answer is relatively simple: Make sure we have a healthy gut. How do we do that? That’s where it gets fun. Many people can promote a healthy gut with a few simple steps.
Understanding your gut
What affects my gut? Lifestyle, environmental changes, diet changes, overuse of antibiotics and surgery.
Your gut is the fine sieve through which you interact with and absorb nutrients from the outside world. Doing so requires a massive amount of space. There is an average of 30 square meters of surface area that helps us absorb nutrients in our small intestine. If inflammation of the gut exists, this surface
-Serotonin Produc.on
-Probio.cs/Prebio.cs -B12
-Inflamma.on reduc'on
-Inflamma.on
-Poor Nutrient Absorp.on
-Pain
-Diarrhea/Cons'pa'on
Disease
IBS
-Hypersensi.vity
-Gas
-Bloa.ng
-Pain
-Diarrhea/ Cons.pa.on
-Quality of Life
Crohn’s Disease Leaky Gut
-Autoimmune Condi.on
-Can Affect En.re Diges.ve Tract
-Pain, Mucous, Bleeding
shrinks. If there is enough inflammation, absorption of the nutrients can be affected as well as other complications such as the development of leaky gut syndrome and the development of food sensitivities or allergies. From being tired to bloating, diarrhea and gas, all are signs your gut is not happy.
-Poor Nutri.on
-Increase in possible food sensi.vi.es
The gut & mood
There is an epidemic of mental health issues and depression in the world today. How does this relate to the gut? Ninety per cent of the serotonin in our body is produced in the gut.
Continued on page 19
Part of the Family Pets
Meet Renovation –Renno for short
Hello! My name is Renovation, but you can call me Renno.
As an 18-year-old domestic house cat, I absolutely adore life! I reign over my home like a regal feline king. Each visitor is greeted with a soft rub against their legs, and I graciously allow two gentle pets before delivering a playful love bite to signal that it’s time to stop.
by my wonderful mom.
My days are blissfully spent basking in the warm sun – if it dares to shine –or curling up on the toasty bathroom floors.
wherever she goes, and when she says she has to leave for work, my heart sinks a little.
Treats and affection are my lifelines, and I’m quite vocal when I feel overlooked. Being an only child, some might say I’m spoiled, but really, I’m just incredibly well-loved, especially
Occasionally, I dart up and down the hallway, showcasing my kitten-like agility for my mom. The joy in her eyes makes it all worthwhile, and it often results in a few extra treats for me! I simply adore following my mom
Though I’m not quite sure what “work” entails, I know she vanishes for hours! However, I forgive her as soon as she returns, showering me with cuddles and, of course, more treats.
I’m a truly happy boy, and every day is a delightful adventure!
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
Understanding your gut
Continued from page 18
The most common cause of depression is a lack of serotonin, necessitating the use of SSRIs – Selective Serotonin Reuptake inhibitor.
Your gut and brain speak to each other, hence how you hear the gut is the second brain. The longest of the major nerves in the body – the vagus – runs from the brain to the lining of your gut, and controls the unconscious functions of your body, such as breathing, heart rate, digestion and reflex actions, including coughing and sneezing.
What if a person’s gut could make more
serotonin for them to use?
How do I take care of my gut?
Taking care of your gut is quite simple, but it requires time and research. Depending on the person, the things that cause gut inflammation and pain can vary. For example, Crohn’s Disease and Colitis are related to inflammation caused by autoimmune factors.
For others, “bad bacteria” can cause an imbalance in the gut, pushing out the good bacteria.
For the most part though, finding out what foods trigger inflammation for you is
paramount. If you’re experiencing intestinal issues, talking to a trusted healthcare professional about an elimination diet to pinpoint the triggering foods is not a bad idea.
If you’re looking for a probiotic or a prebiotic as well as a great selection of probiotic-loaded foods that are made local, come visit your Country Grocer where the nutrition team will be happy to help you support your overall health and gut needs.
Keenan Fiddler and Jennifer Fournet work in the nutrition department at Royal Oak Country Grocer.
Community
Local Events
SOUTH ISLAND
July 19 & 20 – Cycle of Life Tour Annual group cycling fundraiser from Victoria to the Cowichan Valley and Salt Spring Island, supporting hospice care on Vancouver Island. See page 16 or visit cycleoflifetour.ca
ESQUIMALT & SAANICH
April 5 – Esquimalt 5K and Kids 1K Fun Run Enjoy one of the region’s most scenic runs through Saxe Point Park, Macaulay Park and neighbourhood streets, followed by snacks, games, prizes, kids’ activities, and more at Archie Browning Sports Centre. Register online at esquimalt. ca, by calling 250-412-8500 or at the Esquimalt Rec Centre.
April 19 – Lion’s Easter Eggstravaganza 2025. Join Esquimalt Recreation & the Lions Club for the Eggstravaganza of the year, 11am to 2:30pm at Bullen Park, with an egg hunt, BBQ and other family- friendly events. Info: esquimalt.ca
April 19 – 2025 Saanich Earth Day Festival Celebrate our planet and learn about everyday ways we can lessen our impact on the Earth,
with live music, vendor village, refreshments and more, 11am to 3pm at Saanich Municipal Hall parking lot, 770 Vernon Ave. Info: saanich.ca/ earthdayfestival
May 9 to 11 – Esquimalt Buccaneer Days 2025 Annual community celebration features a parade, midway, pancake breakfast and a weekend full of fun community events for all ages. Info: esquimaltbuccaneerdays.ca
June 21 – Navy Run 2025 Come run with the Navy! 5km walk/run and 10km run at CFB Esquimalt; open to all. Info: navyrunesquimalt.com
July 6 – Saanich Strawberry Festival, a free family-friendly event with music, kids’ activities, bouncy castles, arts and craft stations and strawberries and ice cream, 11am to 4pm at Beaver Lake Regional Park.
Info: saanich.ca/strawberryfestival CHEMAINUS
May 2 to June 1 - Baskerville Journey with Chemainus Theatre, Sherlock Holmes and Dr. Watson to the windswept moors of England in this madcap retelling of Arthur Conan Doyle’s classic tale from award-winning playwright Ken Ludwig. Who says family curses can’t be fun? Info: chemainustheatrefestival.ca
June 27 to Aug. 24 – Footloose In this lively musical at the Chemainus Theatre, a spirited city kid moves to a small farming town where he finds himself at odds with the restrictive dancing ban enforced by the local preacher. It’s time to kick off your Sunday shoes! Info: chemainustheatrefestival.ca
July 5 – Giant Street Market
Bring the family for this one-ofa-kind outdoor market that takes over the streets of downtown Chemainus. Info: visitchemainus.ca/ events
DUNCAN
April 17 to 20 – West Coast Amusements – Midway, carnival games, food and more at Cowichan Exhibition. Info: cowex.ca
April 26 & 27 – Cowichan Artisans Spring Studio Tour Explore the rich culture and stunning landscape of the Cowichan Valley with this self-guided tour of artist studios,
Cowichan Valley Bluegrass Festival
COWICHAN VALLEY CITIZEN PHOTO
10am to 5pm both days. Info: cowichanartisans.com
Aug.1 to 31 – 2025
Cowichan Valley Wine Festival Discover the magic of Cowichan Valley this summer, exploring the exquisite offerings of 12 renowned wineries, each with its own unique charm and exceptional wines. Info: cowichanwineries.com
LAKE COWICHAN
May 4 – Island Corvette Car Show, 8:30am to 3:30pm in the Upper Field at Transfer Beach. Info: ladysmithcofc. com
157th Cow-Ex welcomes fair-goers in Duncan
The 157th annual Cowichan Exhibition Fall Fair runs Sept. 11 to 14 at the Exhibition Grounds in Duncan, showcasing agricultural exhibits, farm animal displays, logger sports and lots more family fun.
The carnival rides open the weekend Thursday at 4pm and continue through the weekend.
Saturdays, May 17 to Thanksgiving –Honeymoon Bay Outdoor Market Outdoor market, nestled in the heart of Honeymoon Bay, 10am to 2pm. Info: honeymoonbaymarket.com
June 13 to 15 – Cowichan Valley Bluegrass Festival Featuring the Jason Carter Band, Kody Norris Show, Sweet Salty and more, at the Laketown Ranch Music Park. Info: cowichanbluegrass.com
July 31 to Aug. 3 – Sunfest Annual country music festival, this year welcoming Tim Hicks, Brothers Osborne, Jordan Davis, Ashley Cooke, Sawyer Brown and many more. Info: sunfestconcerts.com
LADYSMITH
April 19 – Ladysmith Lions Annual Easter Egg Hunt, 10:30am to noon at Transfer Beach. Info: ladysmithcofc. com
May 25 – 2025 Rotary Garden Tour Enjoy a leisurely stroll through beautiful gardens and connecting with nature, 10am to 3pm. Info: ladysmithrotary.org
NANAIMO
Through summer – Concerts in the Park Bring a chair and a blanket and enjoy local performers entertaining in Nanaimo parks. Visit recreation.nanaimo.ca for a list of dates, parks and entertainers.
July 25 to 27 – Nanaimo Bathtub Weekend Music, kids’ activities, food trucks, beer garden and of course, bathtub racing! At MuffeoSutton Park in downtown Nanaimo. Info: bathtubbing.com
Sept. 19 to 21 – VIEX Nanaimo’s country fair is at Beban Park –celebrate the best in agriculture, local food and entertainment! Info: viex.ca
The grounds are open for guests on Friday and Saturday from 9am to 9pm and Sunday from 9am to 4pm. Mellor Hall & Barns welcome visitors Friday and Saturday from 9am to 8pm and Sunday from 9am to 4pm.
Plan your visit at cowex.ca
SALT SPRING
April 11 to 27 – Unexpected Bateman A retrospective that invites visitors to delve into Canadian painter – and Salt Spring Islander – Robert Bateman’s multifaceted artistic journey, spanning nine decades, showcasing Robert Bateman’s artistic journey and contributions to art and conservation. Open at the Mahon Hall daily from 10am to 4pm. Info: saltspringarts. com
July 1 – Salt Spring Cruisers’ Canada Day Show & Shine Classic cars on display from 10am to 3pm at Rainbow Road and Jackson Avenue, Saltspring Island. Gates for entrants at 8am.
Info: saltspringcruisers.com
Nanaimo Bathtub Weekend is July 25 to 27.
ANDREA-RONDEAU / COWICHAN VALLEY CITIZEN
NANAIMO NEWS BULLETIN PHOTO
Tidbits Lovin’ local
From Tree Island Yogurt, made in the Comox Valley, to Portofino bread from Victoria, shoppers are gravitating more and more to local, B.C. and Canadian-grown and produced products.
created to sup port and promote Island products, and proudly flags those products on their shelves.
Support for local is nothing new for the Island-grown, family-run Country Grocer, which has built deep connections with local growers and producers. The independent grocer is also a longtime member of Island Good, an organization
Now, Country Grocer is rolling out a new three-tier flagging system that will also highlight Buy BC and Made in Canada products – look for the labels/pricing signs under their products!
In addition, you can find a full product list online at countrygrocer.com/our-suppliers.
Tree Island Yogurt, from the Comox Valley
B.C. apples and Canadian boneless pork loin.
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.
NANAIMO (CHASE RIVER)
250-753-7545
OPEN 7am-10pm 82 Twelfth St.
NANAIMO (BOWEN RD.)
250-591-5525
OPEN 7am-10pm 1800 Dufferin Crescent
SALT SPRING ISLAND (GANGES)
250-537-4144
OPEN 7am-9pm 374 Lower Ganges Rd.
LAKE COWICHAN
250-749-6335
OPEN 7am-10pm 83 Cowichan Lake Rd.
COBBLE HILL
250-743-5639
OPEN 7am-10pm 33-1400 Cowichan Bay Rd.
DUNCAN
250-856-0989
OPEN 7am-10pm 3288 Cowichan Lake Rd.
CHEMAINUS
250-246-3551
OPEN 7am-10pm 3055 Oak Street
LADYSMITH
250-245-3221
OPEN 7am-10pm 1020 1st Avenue
CEDAR
250-722-7010
OPEN 7am-10pm 1824 Cedar Rd.
Grown, Qua lity Produce
Country Grocer brings you the best quality Island Produce, sourced from local farmers like Coastal Black, Cowichan Bay Farm, Eatmore Sprouts & Greens Ltd, Galey Farms, Gobind Farms, Hilliers Estate Farm, Hilltop Greenhouses, Island Hothouse Inc., Lazo-Tyee Farm, Lena Lily Farm, Michell’s Farm, Rages Farms and Silver Meadows Farm.
As a family-owned business with 11 locations, Country Grocer has proudly supported Vancouver Island and Salt Spring Island farmers for over 40 years, providing fresh, local produce and strengthening community connections.
countrygrocer.com/our-suppliers
We support over 100 Island farmers, producers and suppliers.
Isl Islaannd Ho d Hothothouusse Inc. e