Country Grocer Friends & Family Winter Magazine

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

Winter 2018 | Complimentary

FLOWER POWER

A floral centrepiece is as easy as 1,2,3

Celebrating

5ofYFErieAnRdsS & Family!

DELICIOUS + NUTRITIOUS Meals made easy countrygrocer.com

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

Vanillablossom “We Bottle the Sun”

Pure Madagascar Vanilla Extracts & Pastes

Vanilla Custard Pudding Recipe

Ingredients:

Directions:

Dry

1. Pour Milk and sugar into Sauce Pan - Set on Medium Heat - Stir often to avoid burning milk.

1/3 cup granulated sugar 2 tablespoons cornstarch 1/4 teaspoon fine salt

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2 1/4 cups milk 3 large egg yolks, lightly beaten 3 tablespoons unsalted butter, cut into small pieces 2 teaspoons vanilla extract

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2 » Friends&Family » Winter 2018 | countrygrocer.com

2. In a separate bowl put egg yolks, vanilla extract, cornstarch, and salt and mix well.

This is now a yolk paste.

3. Once Milk is quite warm to touch pour 1/4 into yolk paste and mix until all is dis-

Vanillablossom Saanichton, BC, V8M 1Z8 250-893-9962 www.vanillablossom.com

solved. Then pour the paste back into sauce pan.

4. All ingredients are now in sauce pan. Continue to heat until a light boil has started while constantly mixing. You will see mix begin to thicken.

5. Once thickening begins remove from burner and continue to mix until cooling begins.

ENJOY!

A warm welcome to winter Welcome to the winter edition of Friends & Family magazine.

We had a very exciting fall with our 34th anniversary promotion.

We hope you had fun with our social media and in-store contest.

Congratulations to all the winners and a huge thank you to our suppliers. We couldn’t have done it without you!

2019 promises to be just as PETER CAVIN, Director exciting.

COUNTRY GROCER We’ll be celebrating our 35th anniversary this year! We thank you for your support of our Island-owned and operated business – stay tuned for all we have planned!

This February, we’ll be hosting our annual Heart month and invite you to purchase a $2 “heart” at the till. All proceeds benefit the Heart and Stroke Foundation of BC/Yukon. Learn more about how you can protect your heart health on page 19.

In March it’s our annual fundraiser to support Headway Victoria Epilepsy & Parkinson’s Centre Society. Don’t miss our purple bouquets and Waterbridge cookies, with partial proceeds benefitting the centre.

In the meantime, check out a new initiative to improve nutritious and delicious meals for those living with epilepsy.

Coming up this summer, July brings the annual Cycle of Life tour to benefit hospice care on Vancouver Island. We expect many of our team members will be riding again for this worthy cause.

From our home to yours this season, happy holidays and all the best for the New Year!

IN THIS ISSUE

Flower power!

6

A sensational seasonal centerpiece is as easy as 1, 2, 3!

RECIPES

14

Mexican Spice Rubbed Chicken Bacon Cabbage Breakfast Bowl Texas Mexican Cabbage Rolls

12

THE BENEFITS OF BAKING FROM SCRATCH

ON THE COVER Country Grocer baker Aja Aimé-Havig.

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

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

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

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

Reproduction is prohibited without written consent of the publisher.

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Friends&Family » Winter 2018 | countrygrocer.com 3

Slow cooker recipes like this Moroccan Lamb and Lentil Stew from Chef Michael Williams, make it easier and safer for those living with epilepsy to cook meals that are both good and goodfor-you.

Delicious nutrition made easy Program makes good cooking easier and safer for those living with epilepsy JENNIFER BLYTH For people living with epilepsy, stovetop and oven cooking can present risks. At the same time, nutrition is key to optimum health and wellness.

It was with that in mind that the Headway Victoria Epilepsy & Parkinson’s Centre

Brain Smoothie Acacia Health’s Dr. Pam Hutchison and Dr. Stephanie Bayliss created this high-protein smoothie formulated to support neurological function.

INGREDIENTS: 1 cup blueberries or blackberries (frozen or fresh) 1 Tbsp of soy lecithin 1 Tbsp flax seed oil 1.5 Tbsp coconut oil 3 heaping Tbsp pumpkin seed protein powder or rice or whey 2 - 3 cups almond milk (or rice or soy milk) 1 leaf kale or chard 1 tsp pure vanilla extract

Society developed its four-part Nutrition and Slow Cooking series, starting this coming February: Session 1, Feb. 4: Nutrition for Neurological Conditions, with naturopaths from Acacia Health, Dr. Pam Hutchison and Dr. Stephanie Bayliss.

Session 2, Feb. 11: Country Grocer Chef Michael Williams will share how to make a delicious and nutritious slow cooker recipe. Participants will enjoy pre-made meals following the teaching component and receive a slow-cooker for this session that they can keep.

Session 3, date to be confirmed: Food budgeting tricks and tips.

Session 4, date to be confirmed: A potluck where participants bring their own favourite food and break bread together!

Sessions will be held in the evening at the Headway offices in Victoria.

The series was developed as a way to offer safe, nutritious cooking options that build community and support the independence of individuals living with epilepsy, explains Deirdre Syms, Epilepsy Services Manager at

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Headway.

“As someone who has lived with epilepsy my entire life, I am always cognizant of potential dangers around me,” Deirdre says.

“The kitchen is a place that poses potential danger to me because my seizures involve a temporary loss of consciousness. My reality includes worrying about burning myself on a hot stove but still wanting to be independent.”

Using a slow cooker can do that.

“It’s so easy to use and safer for me than my hot stove, and it allows me to have a scrumptious dinner ready for my family by the time we all return from work or school.”

Today’s slow cookers are also remarkably versatile and can be used to create any number of meals, from family dishes like Chef Michael Williams’ hearty Moroccan Lamb and Lentil Stew on the opposite page, to yummy desserts.

Anyone interested in attending the Nutrition and Slow Cooking series can email Deirdre Syms at epilepsy@vepc. bc.ca or call 250-475-6677.

Moroccan Lamb and Lentil Stew Servings: 6 - 8 Preparation Time: 40 minutes Cooking Time: 1 ½ to 2 hours; 6 to 8 hours in a slow cooker “My favourite stew ever!” says Chef Michael Williams. “The ingredient list is a little long compared to my normal recipes, but I recommend that you make a bigger batch of the spice rub and then you’ll have it on hand for the next time you make this stew.”

Just make sure you get your stew meat cut from the shoulder or neck if using lamb, or chuck if using beef.

This recipe works in a slow cooker as well and is delicious served over a parsnip puree!

INGREDIENTS: Spice rub: 1 tsp each ground cumin, coriander, turmeric and sea salt ½ tsp pepper ¼ tsp cayenne pepper 1 Tbsp coconut or grape seed oil ½ of an onion, diced 1 small carrot, sliced 1 small celery stick, sliced 2 Tbsp ginger, chopped 500g boneless lamb or beef stewing meat 1 L beef broth (see Rich Beef Broth recipe) ½ cup organic raisins 2 Yukon gold potatoes, diced ½ cup green lentils 2 cinnamon sticks ¼ cup chopped rosemary

METHOD: 1. Start by placing your meat in a mixing bowl and in a separate bowl making up the spice rub. Set both aside.

2. Heat a large pot on medium to medium-high heat. Once it’s hot, add 1 tablespoon of the oil and then the onion, carrot and celery and sauté, stirring regularly.

3. Once the onions start browning, add the ginger and sauté for another minute.

4. Remove the veggies from the pot and set them aside.

5. Add the spice rub to your meat and stir very well so that the spices are evenly distributed.

6. Re-heat the pot and add 2 tablespoons of oil and then the meat. Sauté, stirring occasionally until the meat is lightly browned on all sides. Be careful not to burn.

7. Once the meat is browned, add about ¼ of the broth and release all of the stuck on goodness from the bottom of the pot with a wooden spoon.

8. Add the rest of the broth, the sautéed veggies, raisins, potatoes, lentils, cinnamon sticks and rosemary and bring to a gentle simmer.

9. You can add this to a slow cooker on low for 6 to 8 hours at this point or simmer, gently for 60 to 90 minutes or until the meat is tender, remove the cinnamon sticks and then serve your stew.

Variations: • You can use water in place of the beef broth to save some money. This works especially well if you use bone-in lamb stew meat.

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Friends&Family » Winter 2018 | countrygrocer.com » 5

Flower

power JENNIFER BLYTH

Yes, a beautiful holiday centrepiece can be as easy as 1,2,3 ... really!

Country Grocer Esquimalt florist Stephen Glover shares the how-to for this winter arrangement that’s easily adaptable for your colour and flower preferences.

Stephen Glover, florist at Country Grocer Esquimalt Jennifer Blyth photos

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

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1. Soak a block of oasis in water mixed with floral preservative.

To prevent air bubbles, don’t push down the oasis, but allow it to soak up the water on its own. Position oasis in your container and insert your base greens around the lower edge. Cedar works well here as it’s flat. Add some fuller greens next, like fir or pine, adding texture and building height, to a max of about 9 inches.

2. Leaving a little space for the watering can, add a few accent pieces, like holly, Oregon grape, eucalyptus, sage or rosemary – whatever you have in the garden and enjoy, Stephen suggests. The bonus is you’ll enjoy a variety of inexpensive, easily accessible greens that add a wonderful scent to your home. Salal is another option that will happily accept glitter or paint for extra sparkle.

3. Begin adding your flowers, inserting a stem once to your desired depth and leaving it; pulling it back will create air pockets.

Here we used a few lilies, long-lasting mini carnations and a sprig of daisies. Start with your larger flowers, positioning them in triangles around the arrangement. Add smaller flowers next.

4. Top with a bow or a few berries, if desired, and enjoy!

Using quality, local greenery and flowers, like those grown on the South Island for Country Grocer, will help ensure you have an arrangement that lasts, Stephen notes, but try to keep it in a cooler location and remember to add water every few days.

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Friends&Family » Winter 2018 | countrygrocer.com » 7

MEET THE TEAM

New Nanaimo manager shares passion for customer service As Dave Turner marks 6 1/2 years with Country Grocer, all at Nanaimo’s Chase River store, it’s safe to say the new manager knows his store inside and out.

The full-service south Nanaimo store offers everything customers are looking for, including a café – a favourite gathering place for friends and neighbours. It also adds to the store’s on-the-go options for workers looking for a hearty lunch or families making the stop for dinner after work or before hockey practice.

“We pride ourselves on being the corner store of the community,” Dave says.

In all, the Port Alberni native, who when not at work, enjoys being active outside with wife Keri and their dogs, boasts about 20 years in the

grocery industry.

“I do enjoy the challenge of the grocery business – knowing that every day is different,” he reflects.

“I also like the opportunity to work with our customers and our team.”

Store renovations earlier this year included brand new cases, flooring and lighting, improving both the store’s efficiency and the customer and staff experience.

“The feedback has been really positive. It’s almost like a whole new store,” Dave says, adding, “the store fills a big need in the community.

We do our best to never say no to anyone who asks for support.”

That reputation extends to exceptional customer service. “We love to look after our customers,” Dave notes.

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Dave Turner, manager, Chase River Country Grocer.

Keeping Your Water Hot!

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As your water heater ages it becomes less ef cient and takes longer to heat. We can help determine the age of your tank and what you may need to keep your Water Hot.

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8 » Friends&Family » Winter 2018 | countrygrocer.com

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Make your produce BCfresh JENNIFER BLYTH Supporting BC growers is easier than ever for local shoppers: Look for the symbol of BCfresh.

BCfresh is the premier year-round provider of locally grown vegetables found on plates across Western Canada and in the U.S. Wholly owned by 31 family farms, BCfresh markets produce for more than 65 farms from the Lower Mainland, and select growers in BC and North America.

With a focus on potatoes and root crops, plus long-storing veggies like cabbage and squash, BCfresh growers have the advantage of producing and harvesting year-round – great for consumers wanting to choose good-for-you foods grown closer to home.

“If you buy local, good value crops like ours that are super high in nutrition and last well, it really is a quite a powerful thing,” notes Brian Faulkner, from BCfresh. “It’s also some of the only produce that’s grown locally and available year-round.”

By looking after the day-to-day business side of the industry, BCfresh allows farmers to focus on what they do best: growing. “Many of our growers have

been at this for over 100 years,” Brian notes.

And by having so many growers all contributing to one pool, BCfresh reaches markets that would be inaccessible to individual farms – in fact, they work with every major national and regional retailer and food distributor, including long-time supporter Country Grocer.

Continued growth recently led the organization to expand to a state-of-the-art facility near Delta’s Boundary Bay Airport that at 51,000 square feet, has increased capacity by a whopping 81 per cent!

With temperature and moisture-controlled storage bays, produce is stored at optimum conditions – without the use of chemicals – until transport. And, with more bays available for both grower deliveries and truck pick-ups, the movement of produce is easier than ever.

And more variety is coming. “In addition to our core crops, we’re also adding new crops all the time,” Brian notes. “And more growers are joining us to market their products through BCfresh.”

Partnerships with local food banks also help provide nutritions vegetables to families who need a little extra help.

HERE NOW!

1992 – Year growers established the Lower Mainland Vegetable Distributors to ensure co-ordinated marketing of Fraser Valley root crop vegetables.

2008 – Growers change the name to BCfresh.

65 – Number of family farms from throughout the Fraser Valley, select BC regions and premier growing areas across North America, who are part of BCfresh.

1873 – Year the oldest BCfresh farm was founded.

90,000+ – weight in tonnes of root crops that BCfresh growers grow annually. $150 million+ – Annual retail value of BCfresh potato and vegetable crops.

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Indulgences Fresh is best While dried herbs can seem the easiest choice, these fresh selections from Roots Organic Herbs, available in the produce section, are a tasty alternative. Look for everyday favourites like basil and chives to more unique selections like lime leaves.

Honey Stingers Give your busy winter schedule a lift with these Honey Stinger Organic Energy Chews. Formulated specifically for health-conscious individuals and athletes seeking a great tasting energy snack, these bite-sized chews include 100% RDA of Vitamin C and natural energy from honey in yummy flavours like Cherry Blossom, Fruit Smoothie and Pink Lemonade.

Drink your vitamins!

Can you really drink your vitamins? You can with this daily liquid multi-vitamin from All Day Naturals. Available in the Nutrition aisle, each box includes an easy-pour spigot for the 40 easy-to-digest servings in flavours like mango and citrus.

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WHAT’S IN STORE Say yes to pie Simon’s Specialty Foods in Richmond offers a savoury treat for all those pie lovers: tourtiere, chicken and vegetable, and steak and vegetable meat pies.

Hearty fillings tucked into light and flaky pastry make these a winner for mid-week meals. Just add a side salad and dinner is ready!

Go protein!

Noodle time

Dairyland Joyya is a new line of fresh milk from Canadian dairy farms that passes through a fine filter to concentrate the natural protein and reduce the lactose, a naturally occurring sugar in milk. Available in skim, 2% and chocolate varieties, enjoy 75% more protein and 25% less lactose than regular milk, for a simple way to fuel your day with a little extra joy.

You know the name as the go-to instant noodles choice for many looking to warm up on a cold day, but now Mr. Noodles invites you to up your stir-fry game with Steam Fried and Chow Mein noodles.

Look for them by all your favourite stir-fry veggies in the produce section!

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FOLLOW US ON

Jennifer Blyth photo

Some of Country Grocer’s talented decorating team: Back left, Veronica Roxxi, Cobble Hill; Alita Edy, Bowen Road; Dione Summerfield; Angela Little, Chase River; Front left, Cynthia Logan, Royal Oak; and Aja Aimé-Havig, Cobble Hill.

Let them eat cake... from scratch!

JENNIFER BLYTH Are time-honoured traditions and authentic ingredients the way to customers hearts?

Your Country Grocer bakers think so.

While scratch baking is nothing new for the Island-grown grocer, as more in the industry rely on frozen products, your local bakery is expanding its scratch baking program.

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Richard Simpson, Country Grocer Bakery Operations Manager, brings his nine years of experience to his role, and is excited to explore new ways to tempt customers.

“It’s very creative, yet there’s also an element of science to it, which I enjoy,” he says. “I also get to work with very creative people, which is so rewarding.”

Key to that is the talented team of bakers and cake decorators who are crafting

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12 » Friends&Family » Winter 2018 | countrygrocer.com

stand-out desserts for your table.

“Our cake program is something I feel that distinguishes us, because everything is scratch made from quality ingredients,” Richard says, pointing to new additions like the Hedgehog Cakes and Tiramisu.

Looking ahead, dessert lovers can also watch for more “in between” sizes in the bakery, an expansion of the popular single-serve program for those looking

for just two or three servings.

“I think what’s coming in the way of seasonal flavours for our Nanaimo bars and brownies is exciting, too,” Richard says.

The flavour difference While scratch baking is part of the Country Grocer bakery difference, ingredients are the other essential component. That means real butter in the butter cream frosting and fresh Island Farms whipped cream, for example.

“It’s quality – it makes a difference 100 per cent,” says Dione Summerfield, who encourages customers to provide feedback about new items or flavours they’d like to see.

“Because we’re a local company, and we do everything in-house, we can listen to what our customers want,” Dione says.

“It’s exciting to come out with new and fresh ideas and the bakers are really excited too!”

Beyond that Sunday dinner stand-out dessert, the Country Grocer bakery team are also pros at custom cakes – including wedding cakes, working hand-in-hand with the floral department to help create memorable events.

Call the bakery to arrange a time to speak directly with one of bakers and decorators – bring your ideas or explore the possibilities with their talented team.

New and notable desserts for your table The newest additions to the Country Grocer bakery are these ohso-good Hedgehog Cakes – a salute to the chocolate and hazelnut flavours of the popular treat.

Ideal for your holiday table or special event, choose from either vanilla or chocolate sponge cake, topped with hazelnutinfused ganache and buttercream frosting.

Each is baked and hand-decorated in your Country Grocer Bakery.

Beautiful ... and delicious!

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Friends&Family » Winter 2018 | countrygrocer.com » 13

RECIPES from Chef Michael

Mexican Spice Rubbed Chicken

Bacon Cabbage Breakfast Bowl

Texas Mexican Cabbage Rolls

Preparation Time: 10 minutes Cooking Time: minutes

Servings: 2 Preparation Time: 20 minutes Cooking Time: 25 minutes

Servings: 4 Preparation Time: 30 minutes Cooking Time: 20 minutes

This is a great breakfast, lunch or dinner option. I especially like it for breakfast. You can make the cabbage and rice ahead of time and just warm it in the microwave or pan when you’re ready to eat and then fry the eggs.

This is a super tasty, clean and light meal that’s a great go-to worthy of your weekly rotation. Using Savoy cabbage for cabbage rolls saves a step since you do not need to blanche them first.

This tasty and simple spice rub is great on chicken as the recipe suggests, but it works great on pork as well or sprinkled on fried eggs or refried beans or perhaps whatever your creative juices come up with.

Ingredients: Mexican spice rub: 1 tsp cinnamon 1 tsp ancho chilli powder 1 tsp toasted ground cumin 1 tsp salt 1 tsp garlic powder ¼ tsp cayenne powder 1 whole chicken or use your favourite cuts Method: 1. No need to whip out the measuring spoons on this one if you don’t want to. Simply eyeball all of the ingredients by pouring carefully into a small mixing bowl. Portion the ingredients, trying for roughly the same amount of cinnamon, chilli powder, cumin, salt and garlic powder.

2. Cayenne powder is much more potent than the rest of the spices, so if you’re sensitive to heat, use a measuring spoon for this one!

3. Once the spices are stirred really well you can store them in an air tight container if you’re not using them immediately.

4. If you’re ready to cook up some chicken, drizzle a little oil onto the chicken and liberally apply the spice rub on all sides.

5. Roast the chicken at 400° F until cooked through and then eat some chicken.

Variations: • If you like this rub, make it in a bigger batch and keep it ready whenever you feel like adding some great flavour to many different dishes.

Ingredients: 1 cup sushi (short grain) rice 4 slices thick bacon, sliced into strips ½ of a red onion, sliced 4 cloves garlic, sliced 2 cups green cabbage, large diced ½ tsp turmeric Salt and pepper to taste 2 Tbsp apple cider vinegar 2 free-range eggs Method: 1. Get your rice on the go by following the instructions on the package. Sushi rice takes about 25 minutes, so you can make the rest of the components of the dish while the rice cooks.

2. Preheat a large fry pan on medium heat.

Once hot, add the bacon and brown a little.

3. Next, add the onion and garlic. Saute, stirring regularly until they begin to brown.

4. Now you can add the cabbage. Saute for another few minutes, stirring regularly.

5. Add the turmeric, salt, pepper and vinegar, stir well and set aside for the moment.

6. The final component is the fried eggs. I like over easy to get those runny yolks all over the rice. Delicious!

7. To plate, serve up a liberal amount of the cabbage mix, some rice and the fried eggs placed on top.

Ingredients: 1 Tbsp olive oil 1 white onion, diced 4 cloves garlic, sliced About 500g Island Pastures ground beef ½ tsp salt 1 tsp cumin 1 tsp paprika 2 Roma tomatoes, diced 1 head Savoy cabbage 1 jar Simply Natural mango salsa 1 cup cheddar cheese, grated Method: 1. Preheat a large fry pan on medium-high heat. Add the olive oil and then the onion and garlic. Sauté until lightly browned.

2. Add the ground beef in stages to the pan and sauté until the beef is cooked through.

3. Season with salt, cumin and paprika and sauté for another minute or so and then remove from the heat.

4. Add the diced tomato into the pan.

5. Now, cut the bottom off of the head of cabbage so you can peel the leaves off. As you peel the leaves off, you will need to keep trimming off the bottom of the head to free up some more leaves. Once you have enough leaves, remove the thick ribs from the leaves. This will make it easier to roll them up.

6. One at a time, fill the leaves with the ground beef mixture, roll and place folded side down on a baking tray or casserole packed tightly with each other.

7. Once you have all of the rolls rolled, top with salsa, sprinkle with cheese and bake in a 425° F oven for 20 minutes.

8. Serve these guys hot and enjoy!

Variations: • You can freeze this dish before baking for a great ready-made meal that can be baked right from the freezer another night. If you go this route, bake at 400° F for 45 minutes.

14 » Friends&Family » Winter 2018 | countrygrocer.com

CHEF MICHAEL WILLIAMS

Benefits of a calm mind

O

kay friends, normally in my articles and recipes as well as on my cooking show, my focus is almost always on how to nourish the body through food.

In this article we’re taking a slightly different direction, within the same theme of nourishing ourselves. The difference is that this time, we’re focusing on the mind.

About 10 months ago I discovered how powerful Mindfulness and Meditation can be and as I’ve learned how to incorporate it into my day-to-day, my quality of life has improved so drastically that I couldn’t possibly put it into words…but I will try.

For the first time in my life, I am happy, truly happy, and I am also awake, wide awake to what is happening around me almost all the time. It feels incredible.

There is now for me, a Trinity to Wellness. Nutrition through food is one of the three. Exercise is the second. In fact, I am dictating this article into my phone as I run the incredibly beautiful trail at Witty’s Lagoon. The first two pieces of my Trinity have been a part of my life for two decades. I was 20 years old when I discovered the power of exercise and nutrition and it’s stuck with me since.

However, there was a third piece that I didn’t know I was missing until I was fortunate enough to take part in an eightweek program through bcalm.ca that taught me all about mindfulness. I am now able to obtain the highest level of satisfaction I have experienced in my daily life because the Trinity is complete.

In the past, as life would ebb and flow, so too would my motivation to stick to a healthy exercise and nutrition plan. As

life’s annoyances, ups and downs, would compound, my mood would spiral at times. Whether it was a traffic snarl when I needed to be somewhere 10 minutes ago, a comment I took offense to, or any number of situations that life threw at me, I would allow it to start chipping away at my happiness.

And as life did its thing, unacknowledged emotions would pile up, my breathing would become more and more shallow and my resting heart rate would increase until finally, that straw…that light, insignificant straw would break the camel’s back and I would lash out at some small moment because I couldn’t take it anymore. Then I would be okay for a short time only to repeat the cycle, over and over for the last 40 years.

Well that was the old me. Now, I take moments on a daily basis. In fact, I’m taking one right now as I dictate this article.

On my run, I have just now come across the most beautiful stream and I’ve paused to admire this incredible moment that nature has created for me. The only thing I’m trying to focus on is the stream, the water trickling under the bridge surrounded by mossy rocks, ferns and fallen leaves. And if a thought pops into my mind, I acknowledge it, allow it and release it. That’s what I do over and over in moments of mindfulness throughout the day and that process has been my key to spiritual freedom.

Mindfulness can be practiced on a moment to moment basis as things come to you. But I also practice mindfulness in a more deliberate fashion known as meditation. I try, first thing every morning, to take 30 minutes right after I hydrate

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my body to sit upon my cushion, close my eyes and start with a body scan. I intentionally focus on every area of my body starting at the top of my head and gradually moving my awareness all the way to the tips of my toes. Then I do my best to focus on nothing but my breath.

Naturally, thoughts will pop into my head that have nothing to do with breathing.

So with each thought, just as I described earlier, I acknowledge it, allow it (without judgement) and release it. Then I go back to my breath.

It took a little practice to learn to meditate effectively, but it had an immediate impact on me. It was a revelation to be as calm as I was after meditating regularly and once I experienced this calm I realized how wound up I was and how unhealthy I was living. I was on my way to health complications had life continued as it was.

Instead, I now have the skills to navigate life’s challenges to my highest potential and I feel I can work through most anything life is going to throw at me. I am confident, I am calm and I am happy now that I have discovered the third part of the Trinity.

If this resonates, head to bcalm.ca to learn more.

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

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Friends&Family » Winter 2018 | countrygrocer.com » 15

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16 » Friends&Family » Winter 2018 | countrygrocer.com

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NUTRITION NOTES WITH PENELOPE GRIGGS

Gratitude for small things this season Entering winter inspires in me a sense of gratitude more so than any other time of year. Perhaps, as nights grow longer and days cooler, there is more opportunity to pause and reflect.

This can also be a busy time filled with holiday joys and accompanying stresses.

Regardless, summoning a sense of gratitude can slow down a moment, allowing us to savour the sweetness in life and appreciate the seemingly small and inconsequential both within and around us.

Tissue salts are homoeopathic prepared minerals found naturally in the human body.

There are 12 main tissue salts first formulated in 1873 by Biochemist Wilhelm Schuessler, who believed that these salts needed to be in balance in all living cells to support overall health and combat a variety of common minor ailments.

Today, depleted soils and an increasingly processed diet no longer provide us needed minerals.

The 12 main tissue salts can be beneficial as follows: 1. Calc Fluor – Eases hemorrhoids, varicose veins; combined with Silica (12) reduces scarring, supports tooth enamel.

2. Calc Phos – Relieves teething, sore throat and growing pains; for some-

one physically fatigued.

3. Calc Sulph – Speeds healing of wounds, acne; soothes digestion, sore throat.

4. Ferr Phos – Reduces inflammation, fevers and sweats; for onset of cold, low energy, dark circles under eyes.

5. Kali Mur – Soothes burns, skin eruptions, runny nose, sore throat with milky white discharge or second stage of cold.

6. Kali Phos – Supports nerves, lessens mild anxiety, irritability and worry.

7. Kali Sulph – Soothes mucous membranes from established cold and skin eruptions if scaling or crusted over; combined with Silica (12) reduces skin damage, burns; for third stage of cold when discharge is yellowish.

8. Mag Phos – Eases muscle cramps, menstrual cramps, pains and spasms; in hot water for migraine.

9. Nat Mur – Balances water retention; helps dryness, indigestion and headache.

10. Nat Phos – Helps overly acidic digestive systems, gas, joint pain, arthritis; combined with black cherry for gout.

11. Nat Sulph – Supports liver, kidneys, pancreas and intestines; for flu, nausea.

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12. Silica – Prompts infections to ripen and be eliminated; helps hair, skin and nails.

Tissue salts can be taken individually or in combination to assist with various health conditions and bring cells back into balance. Tissue salts are prepared homeopathically, which means tiny amounts of the minerals are taken in tablet form.

Tablets are dispensed into the cap provided then dissolved under the tongue or in water and are safe for ages 2+ and have no medication contraindications.

I think of tissue salts as the brick layers of the body. All organic substances are like the brick, and without the brick layer present, the brick might not get fully utilized in the body.

These micro-dose mineral preparations can gently support a body’s natural inclination toward balance, wellbeing and vibrancy. Come celebrate gratitude for small things!

If Biochemic Theory resonates with you, stop by your Country Grocer Nutrition Department and ask your friendly Nutrition Advisor what Tissue Salts might support you this winter.

Have a happy, healthy holiday season!

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

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

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Friends&Family » Winter 2018 | countrygrocer.com » 17

visit our nutritional aisle For a Better You! Energy bars, shakes, protein powders, vitamins, minerals & more!

Ahrina Kay - Nutrition Buyer

18 Âť Friends&Family Âť Winter 2018 | countrygrocer.com

IN THE COMMUNITY

What

women need to know about heart disease If you’re like most women, you know that heart disease is serious. But you may not think it matters to you.

Consider this:

• Heart disease is the leading cause of premature death for women in Canada.

• Five times as many women die from What’s your heart disease as breast cancer. heart disease risk?

• Women who Take your own have a heart personal assessment attack are more at ehealth. likely to die or suffer a second heartandstroke.ca heart attack compared to men.

Women’s hearts are different from men’s in ways that are just beginning to be understood, says Dr. Cindy Yip, director of heart health at Heart & Stroke.

Women are under-aware and underresearched when it comes to heart disease, she says. Within the healthcare system they are under-diagnosed and under-treated, and under-supported in their recovery.

The time to act is now, and the solutions will require system-wide changes.

The Heart & Stroke 2018 Heart Report takes a hard look at how we can close the gaps that put too many women

#1

cause of premature death in women in Canada is heart disease and stroke.

at risk – risks that are even higher for Indigenous and ethnically diverse women, those living in poverty and women in remote and rural areas.

“Women in Canada still work a disproportionate number of unpaid hours, often leaving them little time to take care of their own health,” says Dr. Yip. “We need to better support women so that they fully and deeply understand that taking care of others begins with taking care of themselves, and that self-care should not be ‘one more thing’ added to an already overfull plate. It should be something that their families, workplaces and healthcare providers understand and support.”

Reduce your risk:

• Talk to your doctor about your individual risk factors.

• Become and remain smoke-free.

• Achieve and maintain a healthy body weight.

• Be physically active for at least 150 minutes of moderate- to vigorousintensity aerobic physical activity per week, in bouts of 10 minutes or more.

• Maintain a healthy blood pressure through lifestyle changes (such as increased physical activity) and when needed, through medication.

• Eat a healthy, balanced diet focused

53

per cent of women who experience heart attack symptoms have them go unrecognized.

on whole foods with lots of vegetables and fruit, and cooking at home as often as possible.

• Use medications to reduce the risk of heart disease and stroke as prescribed by your healthcare provider, for example medications for high blood pressure, high blood cholesterol and diabetes.

The good news

Exciting research is underway that will help us better understand the unique risks women face.

Studies funded by Heart & Stroke donors will enhance understanding of: spontaneous coronary artery dissection (SCAD), the underlying cause of more than 25 per cent of all heart attacks in women under 60; how pregnancy affects women’s heart health; and ways to reduce risk from the link between breast cancer treatment and heart disease.

Learn more Celebrate about Heart heart month at disease, Country Grocer this warning signs and February with donations reducing at the till to the your risk Heart & Stroke at heartandFoundation! stroke.ca.

2/3

of all heart disease and stroke clinical research focuses on men.

Friends&Family » Winter 2018 | countrygrocer.com » 19

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At Country Grocer: Amsterdammer – A versatile cheese with a sweet, buttery flavour Boerenkaas – A rich tasting cheese with a tangy and nutty finish Garlic and Chives – A bold, flavourful blend of garlic and chives Cracked Pepper – Creamy and spiked with a premium cracked black pepper

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Brie – Recognized internationally for its gentle, creamy tones Camembert – Canadian Grand Prix Winner with a delicate note of mushroom

In 2001, our family’s British Columbia Heritage Dairy Farm came to a crossroads and, determined both to preserve our values and to diversify our offerings, we founded Natural Pastures Cheese Company.

One year later, our small, artisan cheese company was joined by Swiss Master Cheesemaker, Paul Sutter.

Like us, Paul embraced the creative potential of fresh milk. At Natural Pastures, all of our traditional and inspired cheeses are handcrafted with the fresh, wholesome milk of Island cows and water buffalo.

20 » Friends&Family » Winter 2018 | countrygrocer.com

BY THE NUMBERS

20,381

International units of Vitamin A in one cup of carrots – 408 per cent of the daily recommended intake!

Source: livestrong.com

8,000+ Weight in pounds of the heaviest Easter egg recorded. Made of chocolate and marshmallow, it stood 25 feet high!

Source: history.com

12

Animals in the Chinese zodiac. This Chinese New Year, Feb. 5 to 19, welcome the Year of the Pig! Source: chinesenewyear.net

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Height in metres an English holly tree can grow ... but only the females produce berries for your Christmas arrangements!

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1700s

When “eggnog,” whose roots reach back to 13th century English monasteries, came to North America and became a holiday drink. Enthusiasts soon took advantage of easily accessed rum and added a new signature ingredient!

Source: time.com

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Friends&Family » Winter 2018 | countrygrocer.com » 21

CAREFULLY CURATED CLASSES FOR AGES 5 TO 18 IN: Acting for Drama and Film, Scene Study, and StageCraft MANY MORE CLASSES FOR KIDS AND ADULTS AT: skam.ca 250-386-7526

FULL YEAR PROGRAMMING AVAILABLE 22 » Friends&Family » Winter 2018 | countrygrocer.com

PETS Have you tried our new For breakfast yet?

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Part of the family

Meet Benny, one of the newest members of the Country Grocer family, bringing smiles to the administration team working behind the scenes in Royal Oak. When not “on the job” Benny shares his amiable good nature with Craig Cavin and Sidney Parker.

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Friends&Family » Winter 2018 | countrygrocer.com » 23

TIDBITS

On the road with new wheels You might have noticed a new set of Country Grocer wheels plying the roads between the Cowichan Valley and Victoria lately.

The Island grocer has introduced a new, larger trailer to the delivery team, allowing for more goods to be transported in fewer trips between the company’s Is-

land Independent Buyers Group warehouse in Chemainus and its lower Island stores in Cobble Hill, Royal Oak and Esquimalt.

New five-tonnes trucks are also on the road, serving Lake Cowichan, Nanaimo and Salt Spring.

Thanks to Graphic FX for their colourful truck wraps!

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770 Spruce Avenue Triangle Healing Products Lowand monthly payments OAC will fit into anig c And finally: Pamper yourself every night—not just race water into it also adds magnesium purifies water byPamper reducing Radiant Health Sauna; IQ Air purifier conditions; lose weight; and relax,water; 770 Spruce Avenue and then she markets cutting-edge products to help people attain optimum structured absorbed

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TIDBITS

It’s beginning to look a lot like Christmas!

The Country Grocer elves have been busy, decorating trees and trucks alike to spread a little holiday cheer.

The season kicked off at the Nanaimo’s Kris Kringle Craft Market, sponsored in part by Country Grocer. The annual November market raised an amazing $4,575 for the Help Fill a

Dream Foundation, which offers a variety of programs in support of Island families whose children face life-threatening conditions.

Parades in Ladysmith, Lake Cowichan, Victoria and Esquimalt followed, along with the annual IEOA Lighted Truck Convoy throughout Greater Victoria, which raised funds and

food for the Mustard Seed, Goldstream and Saanich Peninsula food banks.

Still to come is the fifth annual Esquimalt Christmas Tree Village. Visit through Jan.

4 to experience the magic of the holidays at Esquimalt Rec Centre and Archie Browning Sports Centre and don’t forget to vote for your favourite.

Happy holidays!

ISLAND CATHOLIC SCHOOLS Committed to educating the “whole” child in a Christ-centered community of learning.

• • • • • • •

Faith-based Environment Academic Excellence BC Certified Teachers BC Curriculum Band/Music/Art/Drama Athletics Special Ed & Learning Support

Registrations for the 2019/20 school year begin January 2019 For more information on all of the Island Catholic Schools, visit the website:

www.cisdv.bc.ca • 250-727-6893 Friends&Family » Winter 2018 | countrygrocer.com » 25

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Nutrition team members have regularly garnered customer compliments, including Elizabeth Patterson and Jonathan Graham at Nanaimo’s Bowen Road store, who have both received several customer kudos in recent months.

Credited for her friendly, helpful service, great recommendations and comfortable approach with her customers, Elizabeth’s nominators note that they “will be returning to shop more because of her knowledge.”

And from Jonathan’s customer: “He was so pleasant and helpful! Even after I had left the section he came and found me in the store to bring me a better product. Very, very nice of him!”

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IN YOUR COMMUNITY ESQUIMALT & VICTORIA

and theatre. Info: saanich.ca

To Jan. 4 – Experience the magic of the holidays at the fifth annual Christmas Tree Village, hosted at Esquimalt Rec Centre and Archie Browning Sports Centre. Info: esquimalt.ca Dec. 15 – Skate with Santa, 2:30 to 4pm at Archie Browning Sports Centre.

Hit the ice for games, music and fun, plus hot dogs and hot chocolate for skaters from the Esquimalt Lions’ Club.

Admission is just $2 when you bring a non-perishable food item! Info: esquimalt.ca Feb. 18 – Family Day, 11am to 2pm at the Esquimalt Recreation Centre.

Kindergym, skating, swimming plus a variety of games and activities for the whole family – and all for FREE! Info: esquimalt.ca Feb. 18 – Saanich Family Arts Festival, 11am to 3pm, at the Cedar Hill Arts Centre! A fun-filled family celebration of imagination, creativity and discovery through visual arts, dance, music

March 30 – Gigantic Garage Sale, 9am to 1:30pm at the Archie Browning Sports Centre.

Household items, kids’ stuff, books, clothes, sporting equipment and more! Reserve a table at 250-4128500. No charge for general admission.

COWICHAN VALLEY

Enjoy breakfast with Santa and other kid-favourite visitors Dec. 15 – in Nanaimo at the Chase River Country Grocer store and in Victoria at the Archie Browning Sports Centre. Proceeds go to the Help Fill A Dream Foundation, supporting Island families with children with life-threatening conditions. Pick up tickets at the Chase River, Esquimalt and Royal Oak stores!

To Dec. 23, select dates – Enjoy 13 magical evenings at the BC Forest Discovery Centre with the Christmas Express offering train departures every 20 minutes beginning at 4:30pm. The last train departs at 8:30pm. Info: bcforestdiscoverycentre.com Dec. 31 – New Year’s Eve Family

Lansdowne

Appliance Gallery

2517 DOUGLAS STREET, VICTORIA | 250.383.1275

lansdowneappliance.com

28 » Friends&Family » Winter 2018 | countrygrocer.com

Celebration. Ring in the New Year, family-style, at the Island Savings Centre, with skating, face painting, bouncy castle, photo booth, sports and other new attractions, plus a New Year countdown just before 8pm, complete with noise makers, prizes and balloon

drop! Info: cvrd.bc.ca

LAKE COWICHAN & AREA Dec. 23 – Winter Wonderland, 6 to 8pm at the Cowichan Lake Sports Arena. Festivities include a toboggan run, fire on ice, skating, shinny hockey hot chocolate, and a visit from Santa himself! Admission $3.50 per person or $12 per family. Info: cvrd.bc.ca Dec. 31 – New Year’s Eve Family Event at Cowichan Lake Sports Arena, 5 to 7pm. Tickets $12 per family, includes skating, crafts, sports, games, hot chocolate and a balloon drop at 6:45pm! Skate rentals included.

hockey action! Info: nanaimoclippers.com Feb. 1 & 2 – Vancouver Island Short Film Festival, showcasing the best in short films, shown at three different times, including a Saturday matinee, at the Vancouver Island University Malaspina Theatre in Building 310. Info: visff.com

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

SALT SPRING

To Jan. 7 – Festival of Trees is at the Vancouver Island Conference Centre for the holiday season, 8:30am to 4:30pm.

Admission is free, with support going to the BC Children’s Hospital. Info: bcchf.ca

To Dec. 20 – The Winter Art Show & Sale featuring art generously donated by Salt Spring artists. At the Salt Spring Island Public Library,129 McPhillips Ave. Free, with all proceeds supporting children’s programming and resources at the library. Info: saltspringtourism. com

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

To Jan. 3 – View decorated trees in the lobby of the Harbour House Hotel, 121 Upper Ganges Rd. Bring a food

Info: cvrd.bc.ca

NANAIMO

bank or Copper Kettle donation to put under your favourite tree.

Feb. 16 – ArtSpring presents Paws for Laughter, by Second City Hollywood alumni, a comedy fundraiser for our furry friends in need. Enjoy a night of improv and sketch comedy to benefit animal charities in Canada and the US. Reception follows. Info: artspring.ca

Think it’s covered in your Will?

Think again.

If you’ve recorded funeral, cemetery or cremation wishes in your Will, those wishes may not be read until after the final services.

Pre-plan your final arrangements now. Call to order your FREE Family Registry Estate Planner!

250-478-1754

www.hatleymemorial.ca

Hatley Memorial Gardens

by Arbor Memorial

2050 Sooke Road, Victoria, BC Arbor Memorial Inc.

Friends&Family » Winter 2018 | countrygrocer.com » 29

LET US SHOW YOU HOW TO INCREASE YOUR USEABLE SPACE...

What could be better than a little more stylish, wellorganized space? Murphy Wall-Beds has been in business for over 22 years.The space-saving Murphy Wall-Bed and companion custom cabinetry are crafted right here on the Saanich Peninsula.

“We focus on quality,” says owner Tom Bazin. “We make a quality product from beginning to end.”

Using patented, engineered Murphy bed hardware, quality materials and local construction expertise, ensures the excellence customers have come to know and expect from the Better Business Bureau-accredited business.

Bazin credits shop foreman James York as an essential component to the local company’s success. With the company since its founding more than two decades ago, “he’s probably the most experienced Murphy bed expert in North America,” he says.

Whether you’re trying to stretch the space you have or are looking to maximize space when down-sizing, Murphy beds are perfect for creating a dual-purpose room, guest room and craft or fitness room, for example. Others appreciate their flexibility in a bachelor or assisted living suite.

In addition, “there are all kinds of different space-saving solutions that go hand-in-hand with the Murphy beds,” Bazin says, noting their designers and craftsmen can custom-craft virtually any cabinetry to complement your bed. And with the Murphy beds accommodating the same variety of mattresses as a conventional bed, optimal comfort is ensured.

Unsure just how a Murphy Wall-Bed will fit into your home? Take advantage of our free design service to help you envision how a bed will work in your home, including a special computerized drawing and design program that allows you to get a three-dimensional view of your room, before you commit.

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

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

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

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

BOWEN ROAD (NANAIMO) 1800 Dufferin Cresc.

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

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

Great Pub Food • Wide Selection of Liquor, Beer & Wine

250 642-5942

Liquor Shoppe 250 642-5932

LET US SHOW YOU HOW TO INCREASE YOUR USEABLE SPACE. CALL US TODAY! 250-744-2195 OR 1-800-670-5505 3075 DOUGLAS STREET | VICTORIA WWW.MURPHYBEDS-VICTORIA.COM Vancouver Island’s Only Authorized Murphy Bed Dealers

30 » Friends&Family » Winter 2018 | countrygrocer.com

Receive 15% OFF

Home of the Island’s Best Guiness Pint Award

your food purchase with this coupon.

Limited items, dine-in only.

House Rules Apply.

Expires January 31, 2019

5126 Sooke Rd. • 17milehouse.com

WING’S

RESTAURANT

EAT IN, TAKE OUT or DELIVERY

It’s contest time with Country Grocer!

What’s your go-to spring cleaning tip? Share your favourite ways to get your home ready for spring and be entered to win a spring cleaning prize package from Country Grocer.

Email your tips by Feb. 28 to Friends & Family editor Jennifer Blyth at jennifer.blyth@blackpress.ca – with the subject line Spring Cleaning – and watch our spring edition for some fresh ideas!

Daily Lunch & Dinner Buffet Combination Dinners for 1 to 8 Seafood and Deluxe Dishes Licensed Premises Open 11 am - 10 pm daily Free Home Delivery with min $20 order

90 Gorge Rd. West 250-385-5564

Overspending!

Don’t let Scrooge spoil your January by not budgeting Debt Consolidation Help

250-386-8778 www.cecraig.com

FREE Consultation FEDERALLY LICENSED

Friends&Family » Winter 2018 | countrygrocer.com » 31

100% ISLAND-RAISED, FARM FRESH

CHICKEN

Proud to be part of your community. We only serve island-raised, island-processed, island-sold poultry that’s guaranteed fresh, wholesome and packed with flavour.

FARMHOUSEPOULTRY.CA