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Welcome to the Fall 2018 edition of Friends and Family.

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We just wrapped up the Island Good pilot project brought to us by the Vancouver Island Economic P000 erfect Over 2500 sqft two level home Alliance. walkout basement and separate

RECIPES

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ISLANDERS SHOW THE LOVE FOR LOCAL

building site ON THE COVER pletely cleared with Marshal Dillabough, assistant carport and attic 0 sq ft shop Wewith found it was a huge success manager at Cobble Hill Country unity water service and noticed a large increase in sales on our Island products – great news for our local farmers and producers, and everyone on the Island. We’ll keep you posted on updates about the project as they come from VIEA.

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Grocer, and dad Tory Dillabough, store manager at Bowen Road. Jennifer Blyth photo

> RECIPES – PAGE 14

Editor Jennifer Blyth jennifer.blyth@blackpress.ca This fall is also our eighth annual Group Publisher promotion to benefit the Help Fill a Penny Sakamoto Dream Foundation, and in addition psakamoto@blackpress.ca to our in-store promotions, we’re Victoria News Publisher hosting a Breakfast with Santa in Michelle Cabana Nanaimo and in Victoria. Watch mcabana@blackpress.ca our website and social media where Advertising Sales Patty Doering we’ll post details soon! pdoering@vicnews.com You can also support the cause Production bed/2 bath watervie by purchasing an Island-grown Janice Marshall Cara Robbins Bouquet, the Junior Super, Dream bathrooms , floorin Circulation heroes Calendar, or an Island grown “ Serving customers on Freshly painted insi 250-480-3285 Christmas tree, arriving at stores at

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“Serving customers on VancouverVancouver IslandIsland for for 50 years.” 50 years and a proud partner of Country Grocer since 1999.”

“ Ser Van 947 N Park St., Victoria HOU Friends & Family magazine is 50 published quarterly by Country 250-384-8166 Grocer and Black Press. The points of view or opinions expressed herein par are those of the authors and do not necessarily reflect the views of the publisher of Friends & Family. Friends&Family » Fall 2018 | countrygrocer.com » 3 sinc blackpress.ca 818 Broughton St. Victoria, BC V8W 1E4

The contents of Friends & Family magazine are protected by copyright, including the designed advertising. Reproduction is prohibited without written consent of the publisher.

www.canadianlinen.com Friends&Family » Fall 2018 | countrygrocer.com 3

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Stephen Glover, from the Esquimalt Country Grocer floral department, creates beautiful centerpieces for this year’s Philanthropy Day event.

Philanthropy Day

Saluting those who give JENNIFER BLYTH When Country Grocer was honoured with Victoria’s 2015 Corporate Responsibility Award for National Philanthropy Day, it was not only humbling, but it launched a relationship that continues today. “I hadn’t attended the event before we were nominated and we learned about all this fantastic work going on in Victoria,” says Marketing Manager Tammy Averill, who has served on the judging panel ever since. Launched by the Association of Fundraising Professionals in 1986, National Philanthropy Day is celebrated around the world as a day to recognize the work of charities and remember the extraordinary achievements that philanthropy – giving, volunteering and social engagement – has made in all aspects of life. In Victoria, an annual awards ceremony acknowledges the dedication and passion of finalists in six categories: • Generosity of Spirit Award, sponsored by United Way Greater Victoria

• Outstanding Fundraising Volunteer Award • Outstanding Philanthropic Community Award, sponsored by Camosun College • Corporate Responsibility Award, sponsored by the University of Victoria • Outstanding Youth in Philanthropy (5 to 10 years old), sponsored by the Children’s Health Foundation of Vancouver Island • Outstanding Youth in Philanthropy (11 to 18 years old), sponsored by TELUS. “Philanthropy Day is important to us as it recognizes individuals and groups doing wonderful things in our community – some who we would never know about if they hadn’t been nominated!” Tammy says. “We have so many giving people who are humble and don’t talk about it. The stories that inspire us the most are the children who are practicing philanthropy already. It really is admirable.” In Victoria, celebrations include a Nov. 16 reception and awards ceremony at the Victoria Conference Centre, in addition to a Master Session for fundraising

4 » Friends&Family » Fall 2018 | countrygrocer.com

professionals, and “Agents of Change,” a youth session sponsored by Coast Capital Savings. The youth session is free, but participants are asked to pre-register. The event is open to all, and after welcoming about 400 people last year, organizers are hoping for more than 500 this year, says event chair Jessica Bell. “National Philanthropy Day is a great opportunity to come together to celebrate the ‘social profit sector,’ and spirit of generosity in our in our community,” Bell says. “I think it’s critical that we acknowledge good work and community support. The event is really indicative of what we do as a community – there’s so much good that happens.” Do you know someone doing amazing things for their community? Nominations typically open in February – find ways to nominate people in your community! For event tickets, registration or information, visit community.afpnet.org/ afpbcvancouverislandchapter/ npd48 or email tami@365daymedia.com.


5 years of Friends & Family ... and a chance to win $500 As Country Grocer’s Friends & Family magazine marks five years of stories about the Island’s people, places and producers, we had to ask: what’s your favourite feature? Chef Michael’s delicious and nutritious recipes? Our community profiles? Meeting the friendly folks in your local store? Esquimalt Mayor Barb Desjardins was featured in the very first issue We’ve had the of Friends & Family pleasure of meeting others are saying...Check it out at facebook. so many amazing com/countrygrocer and on YouTube! people over our first five years of Friends And for 5 years, we’re also offering the & Family that we just had to celebrate! So chance to win a $500 grocery gift card – see with the help of videographer Wes Holmes the details right. at the Flavr Shop, we checked in to see what

Enter to Win! To celebrate 5 years of Friends & Family magazine, one lucky winner will win a $500 Country Grocer gift card! Simply visit the contest tab of the Black Press Community Media website in your community and enter to win: • saanichnews.com • vicnews.com • cowichanvalleycitizen.com • nanaimonewsbulletin. com

Be certain you're protected with coverage that suits your needs

Visit us online or in person to get started.

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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Islanders show the love for Island Good JENNIFER BLYTH

49th Parallel stores on If you build it, they will Vancouver Island, posted come. ‘Island Good’ stickers, postThe message shared in ers, shelf talkers and pricing the iconic film Field of signs throughout the store Dreams, adapted from the to draw shoppers’ attention WP Kinsella’s Shoeless Joe, to Island grown, raised and would seem to resonate produced products. with shoppers, too – at “Not only did we find least when it comes to supa lot of people talking porting local growers and about the program and the producers. highlighted products in the This summer, the store, but we saw a definite Vancouver Island uptake in the sales of Island Economic Alliance, products,” notes Tammy in partnership with Averill, Country Grocer four major grocery marketing manager. “As an The Eurosa Farms team grows gerberas, roses and other flowers from chains, wrapped Island-grown company we its Central Saanich Farm. up the Island Good work to support our fellow pilot project, designed to help shoppers choose products grown Islanders, and it’s clear that’s important to our shoppers as well.” or produced on Vancouver Island. Results will be released at the It’s that experience VIEA was hoping to test. With Island prodEconomic Symposium Oct. 24 and 25. ucts easy to find on grocery shelves, increased demand is expected “The consumer response to the pilot project has been tremento follow, which in turn will lead to increased production, more dous and we are looking forward to continuing and expanding the jobs and more production capacity as shopping dollars stay on program this fall,” says George Hanson, VIEA president. Vancouver Island. Country Grocer stores, plus Thrifty Foods, Quality Foods and Learn more at islandgood.ca.

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Help make dreams come true for Island kids JENNIFER BLYTH

inaugural calendar, the foundation has tripled the order Help make children’s for this year. “We were dreams comes true this fall already getting calls in Januwith Country Grocer’s eighth ary to ask if we were doing annual campaign for the it again,” Craig says. Help Fill A Dream FoundaBecause the foundation tion. often unveils its “Dreams” at Supporting families of a Country Grocer location, Island children with lifestaff get to know many of threatening conditions, the the local families supported. Foundation provides a variThat personal connecety of supports, from health tion helps them share the essentials like insulin pumps organization’s story during and wheelchairs, to fulfilling the campaign, but also children’s dreams, whether when speaking to customers that’s visiting Disneyland or whose children may be extouring Google HQ. periencing health challenges. “This year we’re poised to “They get to meet the surpass $100,000 cumulative- Emily, 16, stars as Wonder Woman in last year’s Help Fill A Dream Junior families and get to know the ly raised with Country Grocer,” Superheroes calendar. The calendar returns this fall with all new photos. families – really they become says Help Fill A Dream executive ambassadors in the communi– stay tuned to CountryGrocer.com and director Craig Smith. “That supties where they live and work,” Craig says. on social media for the details! port is incredibly important – the financial “We consider ourselves very grassroots And speaking of superheroes ... Help impact lets us help more families up and and our work with Country Grocer is very Fill A Dream’s second annual fundraising down the Island, but it also raises the reflective of that.” calendar will also hit stores this fall – just awareness.” Combining two of their programs with in time for Christmas! This year’s campaign runs from Nov. 16 a similar initiative by the Children’s Health Selling for $14.95 with all proceeds until Dec. 13, when $3 from each beautiFoundation of Vancouver Island has also benefiting the foundation, the calendar ful bouquet created specially by Eurosa had remarkable results. Where individufeatures 11 amazing Dream children. Farms goes to Help Fill A Dream. Pick up ally the two organizations had helped 300 “Our Junior Superheroes calendar your fall bouquet from Nov. 16 to 29 and families in total last year, between April is incredible as it allows children to see the winter bouquet from Nov. 30 to Dec. and August this year, that number had themselves as powerful. We know they are 13. Island-grown Christmas trees will already reached 400, Smith says. “By comalready superheroes simply based on their arrive at the end of November or you bining our efforts, we’re already exceeding journeys thus far. The amazing photos can share a $2 donation at the till. what we were able to do individually.” allow them to see themselves that way,” Also on the calendar is Breakfast with To learn more about the Help Fill A Craig says. Santa, Dec. 15 at Nanaimo’s Chase River Dream Foundation and how you can help, Country Grocer – just $10 per person. “The last page is always the hardworkSuperheroes and princesses will also be on visit helpfilladream.com. ing paediatric team at Victoria General hand for the breakfast and each child will “We quite literally couldn’t do what we Hospital, because to us, they’re superhereceive a special gift bag. do without the support of the commuroes too,” Craig says. A breakfast is also planned for Victoria With people’s reaction to the lastabout year’s nity,” Craig reflects. We care all of the tires we sell. Let us help you get to know them.

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


MEET THE TEAM

It’s All in the Family JENNIFER BLYTH As a company built on family, it’s no surprise that Country Grocer has a number of spouses and siblings among its seven stores’ team members. But one family really takes the philosophy to heart! New Bowen Road store manager Tory Dillabough first joined Country Grocer at

Continued on page 9

Autumn and Marshal Dillabough, Marshal’s dad Tory and mom MaryLynn.

Jennifer Blyth photo

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Country Grocer truly does ‘feel like family’ Continued from page 8 the Lake Cowichan store in 2001, coming to the grocery business from his previous career as a courier driver. He later moved to Chase River, before becoming grocery manager at Bowen Road in 2012 and now store manager. “I really enjoy the people – working with the staff, getting to know the customers. Country Grocer is very much community oriented and we do so much for the community,” Tory says. “Stepping into the new role as store manager, every day is different, but without the team here, we couldn’t do it. I think customers appreciate not only that we’re local, but that our staff cares – that really makes a difference.” As the newest and roomiest store in the company, Bowen Road also gets to test drive new initiatives like the hot buffet filled with on-the-go offerings, which makes for some exciting opportunities, especially in a bustling community.

“The area around Bowen Road is just Despite that wild first shift, Marshal growing so much, there’s always new faces stuck with it, becoming the Bowen Road coming in.” grocery supervisor, then dairy manager, Tory’s wife MaryLynn is also well before assuming his current role at Cobble familiar with the Country Grocer Hill. products, as Bowen Road’s scanning Like dad Tory, Marshal also enjoys the supervisor. day-to-day aspect of the business. When not at “In my new work, the two role, I’ve been enjoy exploring really enjoying “I think customers the mid-Island learning the on their bikes or appreciate not only that administration side kayak. we’re local, but that our of the business,’ The Dillaboughs’ son Marshal says. Marshal started as a grocery staff cares – that really “I also clerk with the Chase River makes a difference.” enjoy building store at just 15 years old relationships with and today, seven years later, – Tory Dillabough the customers and he’s the new assistant store the team members manager at Cobble Hill. I work with,”he “My first day was a one-day sale so says. “And I really love the focus on the I was bagging groceries for about 10 Island – Island people and Island products. hours!” remembers Marshal, who also “The slogan is, ‘You’ll feel like family,’ met new wife Autumn at the Bowen Road store, where she is bakery manager. and I think that really encapsulates it.”

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Indulgences Say yes! to chocolate Milk chocolate and hazelnut, dark chocolate with a ganache heart...your favourite Godiva Belgian chocolate holiday treats are now enjoyable year-round, right from your Country Grocer shelves!

Tea up for fall

Fall brings the start of cold and flu season, so shore up your wellness with a yummy selection of Traditional Medicinal teas, with blends designed for everything from sleep support to daily detox. Cold Season Sampler is a must!

Fresh from the Field Yes, you can celebrate Oktoberfest with a plant-based diet thanks to Field Roast’s delicious vegan ‘sausages.’ Flavours like Smoked Apple Sage or Italian Sausage are perfect for fall, or spice things up with options like Mexican Chipotle.

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WHAT’S IN STORE Scents to enjoy From right here on the Island, Nanaimo’s Aromatic Creation essential oils have what you need for the change of seasons, whether that’s creating a soothing setting as we head indoors or something more invigorating for those grey days – all responsibly sourced and ethically created.

Caring about gluten No nitrites here!

Your gluten-free bread selections are much improved with the recent addition of delicious dinner rolls, hamburger and hot dog buns by Care Bakery, offering ‘Gluten-free products with ingredients you can pronounce.’ Find them in your Country Grocer bakery!

If nitrites have put bacon and other cured meats on your no-go list, Oymel has the solution: nitrite-free, uncured bacon. And perfect for the lunchbag, Oymel’s nitrite-free deli meats line is also a finalist for the 2018 Canadian Grand Prix New Product Awards.

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Some of the many options possible from a single piece of pork from through Canada Pork’s Slice & Save initiative, available at Country Grocer.

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The program is perfect for fall as families look for ways to prep for busy days back at school, work and extracurricular activities, says Country Grocer’s Dave Hubscher. “It really shows the consumer who may not be familiar with a whole boneless pork loin for example, how to slice and dice it into different meal applications. Use some and freeze some for another day!” When shopping the County Grocer meat case, simply look for the Slice & Save sticker for ideas about how to work with that cut. Here’s how it works:

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While many of us head to the bulk aisle for staples like baking supplies, a new initiative in the meat department shows it can make a lot of sense for that part of your grocery shopping too! Canada Pork recently launched its Slice & Save initiative – essentially providing “bulk” purchasing savings with the flexibility to create the cuts you want.

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1. Save money: Save money on your grocery bill by becoming a “Home Butcher” – buying vacuum-packed whole primal pork cuts at the meat case and slicing into the right size for your family, lowering the overall price per kilogram. 2. Just for you: You can cut it your way, to meet your meal plans. Prepare a traditional Sunday pork roast and still have chops, schnitzel, stir-fry or a quick-roast for the busy weekdays. 3. It’s easy: Information in the ebooklet how-to guide will give you the confidence to buy large cuts of pork and become a Home Butcher.

Savour delicious Nana’s Samosas from your local Country Grocer Choose from Chicken Samosa Beef Samosa / Vegetable Samosa Tandoori Samosa / Butter Chicken Vegetable Pakora… Taste the Difference, you will definitely be back for more!

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different from what they You’ll also find an normally use and ask ‘what e-booklet at verifiedcado I do with it?’” Kevin nadianpork.com that says. “This gives them those shows you numerous options.” possibilities for individuIf pork chops are your al cuts, along with a host go-to, for example, try pork of cooking and preparatenderloin – a tender, moist tion tips. and easy-to-cook variety “Buying the whole that offers innumerable piece gives consumers possibilities. “Pork tenderloin access to more choices is a great option for yearthan ever before. It’s also round grilling, weeknight an opportunity to get quick roasting, or hassle-free creative. After all, pork Download the e-booklet medallions,” Kevin says. performs well under a For the boneless pork loin options wide variety of flavours and cooking pictured on the opposite page – methods,” says Kevin Mosser, from premium quality lean cuts that work Canada Pork. well with brines, marinades, rubs and You can also get inspired with a glazes to maximize flavour, juiciness series of short videos that walk you and tenderness – verifiedcanadianpork. through the whole process.“These com offers easy-to-follow cutting videos were developed to be a resource instructions for 11 delicious ideas. for innovative grocery retailers and Need recipe ideas? You’ll find those creative home chefs who are looking too! for new ideas,” Kevin says. For Home Chef and Home Butcher The program, with the accompanyslicing videos, fresh Canadian pork ing guide and videos, also make it recipes, and more information easier and more affordable to try cuts about Verified Canadian Pork, visit that might be unfamiliar. “People might look at a cut that’s

Go-to tool: a meat thermometer! Forget the poke and test method – this simple tool will provide a perfectly cooked pork roast every time. Insert the oven-safe thermometer into the meat, and simply watch the temperature rise until it hits 160°F. (Check to make sure that your thermometer is oven-safe, which allows you to check the temperature without opening the oven door. Other thermometers can’t stay in the oven, and are only used to check temperatures toward the end of cooking.) Take it out and let it rest and when the thermometer reaches 160°F, it’s perfect, Kevin says.

Did you know?

Pork is a powerhouse of nutrition! • An excellent source of: protein / niacin / vitamin B12 / selenium / vitamin B6 / zinc / thiamin / phosphorus • A good source of: riboflavin / potassium • A source of: iron / magnesium / pantothenate * Based on values for 100 grams of broiled pork tenderloin. Source: verifiedcanadianpork.com

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Visit our homes at www.novapacific.ca Rental Inquiries: 250-737-1435 or at Residence Friends&Family » Fall 2018 | countrygrocer.com » 13


Gregg Eligh photos

RECIPES from Chef Michael

Vegetarian Chow Mein

Pork and Cashew Stir-fry

Servings: 2 to 4 Preparation Time: 25 minutes Cooking Time: 15 minutes

Servings: 4 Preparation Time: 30 minutes Cooking Time: 15 minutes

A good chow mein is actually pretty simple to achieve given the basic sauce. Take-out versions are usually mostly noodle with a little veg, but I like to do it the other way around using at least half veg and half noodle.

As you can see from the photo, this stir-fry presents beautifully and I can tell you that it’s very tasty too! You can serve it as is for a light meal or pair it with rice for something a little more hearty.

Ingredients: Sauce: ¼ cup Tamari soy sauce ¼ cup broth or water 1 tsp 5-spice ½ tsp fresh ground pepper 1 Tbsp cornstarch

Ingredients: Sesame oil 450g pork shoulder blade steak 1 Tbsp ginger, fine julienne 1 cup purple eggplant, cubed 2 carrots, peeled and sliced thin ½ cup cashew 2 Tbsp Tamari soy sauce ~ 10 drops fish sauce 1 cup water or chicken broth ¼ tsp chipotle chilli powder 2 Tbsp apple cider vinegar 1 cup purple or green kale

Noodles and veg: 2 Tbsp coconut oil 3 cloves garlic, sliced 1 thumb-size piece of ginger, julienned 1 small yam, julienned 2 cups mushroom 4 cups bean sprouts 1 bunch green onion, white portion removed ½ bag fresh chow mein noodles Method: 1. Cook the noodles according to the instructions on the package. I prefer them very al dente, so I boil them for a little shorter than the package recommends. Drain immediately, then drizzle with a little sesame oil and set aside. 2. Whisk together sauce ingredients and set aside. 3. Preheat a wok or large fry pan on high heat. Add the coconut oil, heat for 10 seconds and then add the garlic and the ginger. Sauté for 30 seconds, stirring constantly. 4. Add the yams and sauté for three minutes, stirring regularly. 5. Add the mushrooms and sauté for another three minutes, stirring regularly. 6. Add the beans sprouts and green onions and sauté for one minute, stirring regularly. 7. Now give the premixed sauce a stir to redissolve the cornstarch, then add immediately to the chow mein. Bring to a simmer. 8. Add the noodles and cook until hot and the sauce thickens. Make sure to gently toss frequently to distribute the ingredients evenly and then serve immediately.

Method: 1. First, we need to slice the pork. Cut it into stir-fry strips slicing across the grain whenever possible. 2. Now preheat a large fry pan on mediumhigh heat. Add a couple tablespoons of oil and then add the pork. Sauté until lightly browned on both sides. 3. Add the ginger and eggplant and sauté for about three minutes, stirring regularly. 4. Now add the carrots and cashews and sauté for another two minutes, stirring regularly. 5. Once the eggplant has browned, add the Tamari, water or broth, chilli powder, fish sauce and vinegar. Stir and then simmer for about five minutes, until the liquid reduces by half. 6. Add the kale and stir to wilt and then serve. Variations: • Cashews are a little pricey, so you can save a few bucks by going with sunflower seeds instead.

Variations: • Peppers, cabbage, red onion, cauliflower and broccoli all make wonderful additions • Make it chicken chow mein by adding one breast sliced across the grain into strips. Add to the pan before the yams.

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

Molasses Spiced Beef Cabbage Rolls Servings: 3 to 4 Preparation Time: 20 minutes Cooking Time: 10 minutes Clean and healthy, this simple dinner/lunch idea is so refreshing and very tasty. With its lovely crunch, we use the cabbage leaves as a taco of sorts and the pickled onions add a refreshing zing, making this one of my favourite simple dishes. Ingredients: ½ of a red onion, very thinly sliced ¼ cup apple cider vinegar 2 Tbsp coconut oil ½ an onion, diced 1 Tbsp ginger, minced Approx. 450g Island Pastures ground beef or bison 2 Tbsp organic molasses 2 Tbsp tomato paste 2 tsp ground cumin ½ tsp sea salt ¼ cup water 12 peeled cabbage leaves Tomato, optional Method: 1. Combine the onion and vinegar in a small bowl and set aside. Hint – a mandolin is a great tool to get a consistent thin slice. 2. Preheat a large fry pan on medium heat. Add the oil then the onion. Sauté, stirring occasionally until onions are lightly browned. 3. Add the ginger and sauté for a minute longer. 4. Now you can add the beef and sauté until it’s lightly browned. 5. Add the molasses, tomato paste, cumin and salt and cook until the beef is cooked all the way through, stirring occasionally. 6. Add the water if necessary to achieve a saucier consistency. 7. Now you can assemble. Using whole green cabbage leaves like a tortilla, fill the leaves with some of the beef, fresh tomato and pickled onion and enjoy this fresh creation. Variations: • Other taco-friendly ingredients are great here too. Sour cream, avocado, salsa and shredded cheese. Do it!


CHEF MICHAEL WILLIAMS

Cabbage: Cabbage is great at flying under the radar. It’s not as sexy as broccoli, or kale or cauliflower. Nope, you don’t see it on the cover of magazines as the healthiest vegetable, but peel back that first leaf and you will find an “S” on the chest of each and every head of cabbage. That is because cabbage is super nutritious. Red cabbage in particular is loaded in antioxidants which are helping the undervalued veg show up in many studies linking its benefits to decreased risk of several cardiovascular diseases. It’s also suggested that including cabbage as a mainstay in your diet can reduce the risk of type 2 diabetes, according to a very large-scale study conducted in Denmark. This makes cabbage a great choice to include in your daily cruciferous veggie intake. In terms of actual volume, three-quarter to 1 ½ cups of cruciferous veggies are what you need each day to

under-rated superstar?

reap the benefits as recommended by whfoods.com Not only is cabbage full of great nutrition, but it’s also versatile and delicious. A head of cabbage is probably my favourite all around vegetable to work with. I create slaws, stir-frys, use it in soups, serve it sautéed with butter, use the leaves as wraps or do some fermenting and make kimchi or sauerkraut. One of my favourite breakfasts is simply sticky rice, fried egg and kimchi. Soooo good! You can find many recipes using cabbage at countrygrocer.com if you are looking for some inspiration. Just type ‘cabbage’ into the search field and you’ll see many results. Tuna Lettuce Wraps, Pork and Cashew Stir-fry, Winter Slaw with Creamy Chipotle Dressing, and Vegetarian Chow Mein are probably my favourites that pop up in the search! I probably get the most use out of cabbage through the winter. As we get farther into the dark days, green leaf, red leaf and romaine lettuce get a little too expensive and less abundant, so I resort to slaws for my raw veggie intake and salad requirements. I like to mix it up and use red (which is actually purple in my books), green and sui choy to keep things interesting. I very often have a container of pre-mixed slaw in the fridge ready to be devoured. It’s so convenient and tasty with a nice

home-made dressing and it lasts for days without wilting like its leafy counterparts. Cabbage rolls are another great fall/ winter staple. You can make them up in abundance, drown in tomato sauce and then package and freeze to have some simple meals that are ready quick when you need them. Savoy cabbage is great for making cabbage rolls as it doesn’t need to be blanched like typical green cabbage does. So you can save yourself a step and get right to rolling! The best part about all of this is that cabbage is second only to potatoes in terms of price per edible cup. So you can enjoy all of the amazing nutrition, versatility and taste without breaking your bank! You can get your vitality, fill your tummy and keep filling the piggy bank. So hit up my recipes and start getting your cabbage on folks. Who knows, maybe instead of hair, it will put an ‘S’ on your chest too!

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


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


NUTRITION NOTES WITH PENELOPE GRIGGS

Got stress? Mind your adrenals! While some of us feel tired from time to time, it generally stems from exerting ourselves more than usual, or from having a bad night with little sleep. Once we are able to rest our body and get a good night sleep, our energy levels and buoyancy of mood return to normal. Someone who experiences ongoing stress, whether mental, emotional, physical or a combination thereof, may find they feel “tired and wired” due to elevated levels of cortisol, the stress hormone made by our adrenal glands. The adrenal glands sit on top of the kidneys and respond to stressors by releasing hormones, like cortisol. This hormone, at the correct levels, aids in regulating metabolism, blood pressure, heart function and memory function. If a person has long-term stress, like the death of a family member, trauma, ongoing poor habits or a serious illness, their cortisol levels may remain at higher than usual levels and adrenal fatigue can result. Dr. James L. Wilson states, “Adrenal fatigue is a collection of signs and symptoms that results when the adrenal glands function below the necessary level. Most commonly associated with intense or prolonged stress, it can also arise during or after acute or chronic

infections, especially respiratory infections such as influenza, bronchitis or pneumonia. “As the name suggests, its paramount symptom is fatigue that is not relieved by sleep. You may look and act relatively normal with adrenal fatigue and may not have any obvious signs of physical illness, yet you live with a general sense of unwellness, tiredness or ‘gray’ feelings. People experiencing adrenal fatigue often have to use coffee, colas and other stimulants to get going in the morning and to prop themselves up during the day. Changes occur in your carbohydrate, protein and fat metabolism, fluid and electrolyte balance, heart and cardiovascular system, and even sex drive.” The fight or flight response associated with elevated stress hormones can result in the extra weight sometimes referred to as “muffin top” and a difficulty in losing extra weight despite eating less and being active. A body in stress-mode wants to store fat to ensure calories for potential threats signaled by elevated cortisol. This can compound the grey feelings associated with adrenal fatigue, making it even more difficult to find solutions.

Earth’s Option

In order to restore health, someone with adrenal fatigue must take a look at their lifestyle, and make the necessary changes to nourish their adrenals and support their overall health. Luckily, nature provides us with a variety of helpful herbs, vitamins and minerals that support the adrenals. Holy Basil, or Tulsi, is a favourite of mine. Ayurvedic, alkalinizing and adaptogenic, holy basil can give a subtle “lift” in mood while being relaxing overall, as opposed to a stimulant, like caffeine, that energizes short-term and often comes with a crash. Available in convenient pill, tincture and tea forms, Holy Basil is the first herb to reach for if adrenal function is compromised. Ask your friendly Country Grocer Nutrition Advisors how Holy Basil might assist you! Penelope Griggs works in the nutrition department at Country Grocer’s Cobble Hill store.

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IN THE COMMUNITY

Roll out the bare necessities and TP the Town JENNIFER BLYTH No parent – or anyone, for that matter – should have to choose between buying milk or toilet paper. But that’s exactly the challenge facing too many local families, and one Shaun Cerisano wanted to help solve. Shaun’s childhood friend, Morgan Pearce, had launched the inaugural TP the Town event in Kingston, Ont., working with local grocery stores to collect toilet paper for people in need. During a visit to an area food bank that Morgan’s mother used for a time in his youth, they chatted with food bank patrons and asked the question: What’s the one thing you’d most like to receive? Expecting to hear milk or bread, overwhelmingly, the answer was toilet paper. TP the Town was born. When Shaun moved west, he enlisted the help of the Prodigy Group, a group of emerging professionals connected with the Greater Victoria Chamber of Commerce, and business leaders like Country Grocer, to bring the initiative to the Island. The impact has been overwhelming, with the event poised to reach far greater numbers this year, Shaun says, crediting project lead Andrew Wilson, of Wilson’s Transportation, and Social Media Lead Erin Boggs, of Robinson’s Outdoor Store. On Oct. 13 from 10 a.m. to 4 p.m., 21 local grocery stores – up from just five last year – will offer discounted prices on a toilet paper product: Stop by Country Grocer in Royal Oak and Esquimalt. “Every year we’ve done this we’ve have people coming up to us crying and remembering a time when they needed to choose between food and toilet paper,” Shaun says. “It’s something a lot of people can relate to. I get speechless sometimes, thinking about the impact it has.”

Giving is easy Donating to TP the Town couldn’t be easier. Head to the in-store TP the Town toilet paper display where you can pick up a pack and enjoy the savings for yourself.

Volunteers for the Prodigy Group’s TP the Town will be back “on the job” for this year’s fundraiser, Oct. 13.

While you’re at it, pick up an extra package or two to drop with volunteers at the store entrance. At the end of the day, donations are loaded up all taken to the Mustard Seed, where they’ll be distributed throughout the year to families in need. “The response has been absolutely phenomenal,” Shaun says. Through Victoria’s first four years of the event, some 200,000 rolls have been collected, but with participation jumping to 21 stores from just five, the goal is 100,000 rolls collected in one day, Shaun says. A friendly wager – and bragging rights – are also on the line since for the first time ever, Kingston and Victoria will hold their events on the same day. “Country Grocer has been there since Day 1 – they have been fantastic,” Shaun

says, recalling the initial efforts to get the event off the ground. “Country Grocer was my first meeting about this and without Tammy saying yes, I don’t know that this would have launched.”

Volunteers needed With four times as many stores participating this year, there’s a real need for volunteers. Shaun encourages anyone who’d like to make a difference in the lives of others to volunteer. Shifts are available at locations across the region from 10 a.m. to 1 p.m., 1 to 4 p.m. or the full day, from 10 a.m. to 4 p.m. If you have a few hours to spare, email Andrew Wilson at andrew.wilson@prodigygroup.ca. Students are also welcome, but those under age 18 must volunteer with an adult.

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


Celebrating

34 years on Vancouver Island!

Celebrating three decades on Vancouver Island and Salt Spring Island, family-owned and operated Country Grocer has earned a reputation as a truly local company with a deep commitment to our local communities and to the Island’s farmers, growers and producers.

Quite simply, Islanders know Islanders. Thank you to our customers, suppliers, and team members for your support over the past 34 years. Here’s to the next 34!

1984?? So, what else happened in

We were curious too!

Here are some highlights: COST OF LIVING: Average Income: $15,903/ Year Average House Price: $76,214 Milk: .98¢/ Litre Eggs: $1.37/ Dozen Canned Tomatoes: $1.30 Gas: 39.9¢/ Litre

SPORTS: Speed skater Gaetan Boucher became the first Canadian man to win gold in an individual winter sport at the 1984 Olympic Winter Games in Sarajevo.

TOP 3 MOVIES: 1. The Karate Kid 2. Ghostbusters 3. The Terminator

TOP 3 BILLBOARD HITS: 1. When Doves Cry- Prince 2. Borderline- Madonna 3. I Feel for You- Chaka Khan

World Championship Bathtub Race in Nanaimo: Steve Fagan & Sister Tracey finish 1st place.

TOP 3 TV SERIES RELEASED: 1. Murder, She Wrote 2. The Cosby Show 3. Miami Vice

WHAT LAUNCHED IN 1984? Transformers Action Figures, Tetris Video Game, the first Apple Mac Computer, The Video Music Awards, TED Conferences, MAC Makeup brand.

Edmonton Oilers win Stanley Cup.

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


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PETS

PART OF THE FAMILY A rescue saved by Cat’s Cradle at just three months old from a shelter in Los Angeles, Calista is sweet Saanich Calico just over a year old. Her first Christmas was an adventure and we look forward to seeing what this year brings for this quirky kitten!

SHOW US YOUR PET Share a photo and a few words about what makes your pet special by emailing Friends & Family editor Jennifer Blyth at jennifer.blyth@blackpress.ca

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TIDBITS

Holiday parade season is on the way! Country Grocer float designer David Gray is hard at work creating an extra-special float for this winter’s holiday parades! Be sure to check out your team members at events around the Island: • Nov. 24 – The Island Farms Santa’s Light Parade, through Downtown Victoria. • Nov. 29 – Ladysmith Lightup and Kinsmen Parade, in downtown Ladysmith. • Dec. 1 – Island Equipment Operators Lighted Truck Parade. • Dec. 2 – The Celebration of Lights in Esquimalt, from the rec centre along Esquimalt Road to the Archie Browning Arena.

Country Grocer’s 2018 Cycle of Life team put pedal to pavement to raise money and awareness for Island hospice care.

Team pedals to $25,000 raised for hospice care Country Grocer cyclists pedalled their way to an amazing $25,000 for Vancouver Island hospice care during the annual Cycle of Life Tour in July. Their efforts helped the event reach an all-time annual fundraising high of $150,000, bringing the total since 2011 to more than $500,000 for end-of-life care across the Island, including Country Grocer communities in Victoria, Cowichan Valley, Nanaimo and Salt Spring.

The Cycle of Life takes riders along close to 200 scenic kilometres through Greater Victoria, the Cowichan Valley and Salt Spring Island to raise funds and awareness. Sponsors – like Country Grocer and Think Communications – also play a large part in the event’s success, and keeping hospice care in motion across Vancouver Island for all who need it. To learn more, visit cycleoflifetour.ca.

The Miraculous Journey of Edward Tulane From the book by Kate DICAMILLO

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Pippi Longstocking the Family Musical

From the book by Astrid LINDGREN

December 28-30

The Giver

From the book by Lois LOWRY

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kaleidoscope.bc.ca 24 » Friends&Family » Fall 2018 | countrygrocer.com


TIDBITS

Renos enhance shopping experience at Esquimalt

Shoppers at the Esquimalt Country Grocer have likely noticed both a little more elbow room lately, and a lot more selection! From the front of the store to the back, the focus has been on maximizing the space available – for customers and staff to move about the store, and to stock more of the items shoppers want. “The customers have been very happy with the changes. We have all brand new tills and customer service desk, which has improved traffic flow immensely,” says store manager Brad Boughton, who designed the tills with the help of a local carpenter. “It’s nice to be able to support these young local guys.” Shoppers will also notice three new cooler cases at the front of the store, chock-full of mid-week specials and other treats. The former post office space is now an expanded nutrition and wellness section, in response to growing interest in supplements, vitamins and other natural products. One of the biggest areas of growth

Jennifer Blyth photo

Brad Boughton, manager of the Esquimalt Country Grocer, in the store’s newly expanded wellness section. shoppers will notice is in the deli and ‘grab-and-go’ area, perfect for lunch or a quick and easy dinner for the family during those busy fall evenings. In addition to an expanded cold beverage cooler, check out the new 24-foot deli case for prepared meals, sandwiches

and salads to complement the existing deli and bakery items, and a full eight linear feet of cut fruit and vegetables. “We’ve really expanded our grab-and-go offerings,” Boughton says. Still to come this fall are new produce tables and some bakery updates.

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Friends&Family » Fall 2018 | countrygrocer.com » 25


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Country Kudos Bakery clerk Kevin Johnston is an essential part of the Esquimalt bakery team. “Kevin is a keystone to my department,” says bakery manager Josh Stefflar. “I have been injured recently and Kevin has gone above and beyond – making sure to help Kevin Johnston, with any lifting, and staying a few Esquimalt Bakery Clerk minutes late to make sure anything he can help with is done. He has come back from breaks and delayed breaks to help put away orders with heavy lifting.” A hard worker well-deserving of recognition, “Kevin cares so much about the success of the store and company and is willing to go that extra mile to make customers and team members’ day,” Josh says. “He even takes on jobs outside of his job area, like putting away baskets up front and always taking care to make the bakery look great before taking his break. “Kevin has made my day so many times – he deserves a kudo!” If you’ve received outstanding customer service, share your story on our Employee Recognition form and submit your Kudos in-store or online at countrygrocer.com

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Friends&Family » Fall 2018 | countrygrocer.com » 27


IN YOUR COMMUNITY

Catch Esquimalt’s Celebration of Lights Dec. 2. ???

ESQUIMALT & VICTORIA Sept. 7 to 9 – Esquimalt Ribfest, in Bullen Park. Enjoy a family-friendly event with ribs, music, vendors, artisans and a kids’ play zone. Info: esquimaltribfest.com Sept. 22 – Children’s Story Festival, 10:30 a.m. to 1:30 p.m. at Memorial Park, including lunch provided from 11a.m, through a donation from Country Grocer. Info: esquimalt.ca Oct. 5 – Tour de Rock arrival, 8:30 to 9:30 a.m. at Archie Browning Sports Centre/ Front Plaza. Help us make Esquimalt the most welcoming community for these riders. Info: esquimalt.ca Oct. 31 – Esquimalt Lions’ Hallowe’en Bonfire at Archie Browning Sports Centre Rear Parking Lot, 6 to 9 p.m. Sip hot chocolate, enjoy a hot dog and costume contest for all ages. Drop off clean, untreated wood between 10 a.m. and 5 p.m. Oct. 31 in the designated drop-off area. Info: esquimalt.ca Nov. 11 – Remembrance Day services.

Dec. 2 – Celebration of Lights. Cheer the floats – including Country Grocer’s! – in the annual parade, 5 p.m. Info: celebrationoflights.ca.

COWICHAN VALLEY Sept. 15 – Fall Fun Fair, 5 to 7 p.m. at the Shawnigan Lake Community Centre. Free admission. Info: cvrd.bc.ca.

Oct. 26 – Glow Skate and haunted House, 7 p.m. at the Kerry Park Rec Centre. Info: cvrd.bc.ca Oct. 31 – Halloween Bonfire at the Cobble Hill Country Grocer. Nov. 29 – Ladysmith Lightup and Kinsmen Parade, in downtown Ladysmith. Info: ladysmithfol.com

Watch for In-store specials! Lansdowne APPLIANCE GALLERY

2517 DOUGLAS STREET, VICTORIA PHONE: 250-383-1275 lansdowneappliance.com

We service all makes of major appliances in your home with certified trained technicians.

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LAKE COWICHAN & AREA Sept. 8 – Lake to Lake Walk and Marathon From Shawnigan Lake to Cowichan Lake. Walk or run 43 kilometers for the charity of your choice, along the Cowichan Valley Trail, an established section of the Trans Canada Trail built upon a former rail bed. Info: cvrd.bc.ca Sept. 21 – Free Recreation Day. Bring your family and friends to enjoy an evening of free public skating or bowling, 6:30 to 7:50 p.m. at the Cowichan Lake Sports Arena. Free admission and rentals. Info: cvrd.bc.ca Oct. 31 – Join us in the making of our haunted house at the Youbou Hall. Bring your own ghoulish gadgets and we’ll provide the space and will reward the most hair-raising and creative costume goers with prizes! All ages; free admission. Doors open at 5:30 p.m., haunted house

opens at 6:30 p.m. and costume judging is at 7 p.m. with fireworks to follow.

NANAIMO Sept. 21 to 23 – The second annual Nanaimo International Jazzfest brings free and ticketed performances to downtown Nanaimo. Info: nanaimojazzfest.ca Nov. 2 to 4 – The Nanaimo Chapter of the Federation of Canadian Artists presents the Nanaimo Fine Art Show, at the Vancouver Island Conference Centre. Free; all welcome.

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

Sept. 30 – The 19th annual Salt Spring Island Apple Nov. 15 to 18 – Kris Festival. Did you know Salt Kringle Craft Market. Spring grows more than 500 See work by more than apple varieties? Discover this 150 talented artisans in “chance to visit apple Heaven a beautifully decorated while still on earth!” Info: setting at Beban Park. saltspringapplefestival.org Info: kriskringle.ca 330 Quebec Street, Victoria, BC | huntingdonmanor.com

Oct. 1 to 31 – Salt Spring Food and Drink Festival, presented by Country Grocer, and featuring an array of local food and beverage producers. Info: sipandsavoursaltspring. com

To book, please contact us at 1-800-663-7557 or reservations@huntingdonmanor.com

Butchart Gardens PACKAGE INCLUDES: One night’s accommodation in the Huntingdon Manor Hotel Breakfast for two Complimentary parking Two vouchers for entrance to the Butchart Gardens From $240.00 (Taxes not included)

330 Quebec Street, Victoria BC huntingdonmanor.com To book, please contact us at 1-800-663-7557 or reservations@huntingdonmanor.com

Valid from May 1 – December 31, 2018

Experience Egypt at the Royal British Columbia Museum PACKAGE INCLUDES: One night’s accommodation in the Huntingdon Manor Hotel Breakfast for two Complimentary parking Two Vouchers for entrance to the Egypt Exhibition From $205.00 (Taxes not included) Valid from May 18 – December 31, 2018

Pets are People too PACKAGE INCLUDES: One night’s accommodation in the Huntingdon Manor Hotel Breakfast for two Complimentary parking A gift for Fluffy or Fido From $195.00 (Taxes not included) Valid from May 1 – December 31, 2018

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


STYLISH, SPACE-SAVING SOLUTIONS FOR YOUR HOME.

7 Community Locations COBBLE HILL 1400 Cowichan Bay Rd. 250-743-5639 7am to 9pm 7 days per week

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.

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

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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

MONTHLY LENS & FRAMES

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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

Brie – Recognized internationally for its gentle, creamy tones Camembert – Canadian Grand

Natural Pastures Cheese Company

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.

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Class 1, 2, 3, 4, 5 driver training Offering manual & automatic transmission for Class 1 & Class 3 Natural Pastures Cheese Company Air Brake Course In 2001, our family’s British Dangerous GoodsColumbia Heritage Dairy Farm came to preserve our values and to diversify our offerings, we founded Natura Fork Lift Safety Certifiour cation One year later, small, artisan cheese company was joined by S

Like us, Paul embraced the creative potential of fresh milk. At Natural inspired cheeses are handcrafted with the fresh, wholesome milk of Is

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


Reconnect ... 1. Reconnect with nature, unplug and get recharged: check out our unique packages! 2. Relax, refresh and rejuvenate your mind, body & soul at the Grotto Spa voted the #1 Spa in Western Canada 3. Savour Cedars Restaurant & Lounge: you’ll love the open concept, stone oven, eat-in and takeout menus 4. Connect for meetings that inspire and events that matter 5. Book one of our newly renovated oceanview rooms or cozy up in our pet-friendly cottages 6. Explore miles of sandy beach, forest trails, parks and golf courses nearby 7. Lowest guaranteed rate: 1-800-663-7373

Book your Getaway now! 1-800-663-7373 | 250-248-2072 1155 Resort Drive, Parksville, BC

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Country Grocer Friends & Family Magazine Fall 2018  
Country Grocer Friends & Family Magazine Fall 2018