Country Grocer Friends & Family Magazine Spring 2022

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

&

Friends Family Spring 2022 | Complimentary

Mental Health Matters

Courtnall Society works to boost awareness and resources

In the Kitchen With Chef Heidi Fink

Flavours of Mexico are Island Good!

Recipes I Nutrition I Pets I What’s in Store

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SPRING INTO

Spring

Welcome to the spring edition of Friends & Family magazine.

I think it’s safe to say that we’re all lookPETER CAVIN, DIRECTOR ing forward to COUNTRY GR OCER spring. This past winter has been a hard one for us all.

We want to thank our team, customers and suppliers for your support. Without you, we wouldn’t be celebrating 37 years in business as an independent grocery store.

As we look forward to longer and brighter days, we have a few new things happening this year!

We’ve teamed up with the Courtnall Society for Mental Health. Based in Victoria, the society was established in 2021 by brothers Geoff, Russ and Bruce Courtnall. In addition to promoting greater understanding of mental health through awareness, education and resources, the society is dedicated to raising funds year-round to provide grants to support communitycentric mental health organizations across BC and Canada.

Watch for an in-store fundraiser this fall, but in the meantime, read more about their organization in this issue.

We are also excited to welcome a new chef, Heidi Fink. We know you’ll enjoy her cooking style and her stellar personality! Focusing on easy-to-make, home-cooked recipes using local ingredients as much as possible, Chef Heidi is the perfect fit for us.

Stay tuned as she appears at our community events and in the coming season of CHEK TV’s Cookin’ on the Coast.

Thanks again everyone and have an amazing spring season!

IN THIS ISSUE Mental health matters Courtnall Society works to boost mental health awareness and resources

4

ESQUIMALT SALUTE

> RECIPES – PAGE 14

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Marinated Cucumber Salad with Spice Prawns Tannadice Bacon & Asparagus Quiche Chocolate Avocado Pudding

ON THE COVER In the kitchen with Chef Heidi Fink.

Photo by Rebecca Wellman Editor Jennifer Blyth jennifer.blyth@blackpress.ca Group Publisher Michelle Cabana michelle.cabana@blackpress.ca Advertising Sales Patty Doering pdoering@vicnews.com Production Kelsey Boorman Circulation 250-480-3285

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

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Bruce and Geoff Courtnall, with brother Russ, are pleased to expand their efforts to support mental health treatment with the Courtnall Society for Mental Health.

h t l a e H l M enta Matters

Courtnall Society for Mental Health Works to Raise Awareness and Resources

“Life has its challenges, but together we can make sure no one’s left behind.”

– Geoff Courtnall

BY JENNIFER BLYTH According to the Canadian Mental Health Association, in any given year, one in five people in Canada will personally experience a mental health problem or illness, and by age 40, about 50 per cent of the population will have or have had a mental illness.

Many of those individuals will have been living with mental illness in some way since their teens or earlier.

In fact, not only will most people living with a mental illness see their symptoms begin before age 18, but approximately 20 per cent of Canadian youth are affected by a mental illness or disorder, CMHA notes.

What those numbers mean is that mental illness impacts all Canadians at some time, either through their own experience, or that of a family member, friend or colleague.

While affecting people of all ages, regardless of income, education level or

culture, systemic inequalities such as racism, poverty, homelessness, discrimination and violence can worsen mental health, especially if supports are difficult to access.

Beyond the often devastating personal costs of mental illness, there’s also an economic impact: the financial cost of mental illnesses to the Canadian healthcare and social support system was projected as $79.9 billion for 2021, CMHA says.

Here on Vancouver Island, three Victoria-raised brothers are continuing to lead the charge for mental health awareness and supports.

Launched in 2021 by brothers Geoff, Russ and Bruce Courtnall, the Victoriabased Courtnall Society for Mental Health works to promote the understanding of mental health through awareness, education and resources, and is dedicated to raising funds year-round to provide grants to support community-centric men-

4 » Friends&Family » Spring 2022 | countrygrocer.com

tal health organizations across Canada.

However, the society’s roots reach back much farther, to a series of star-studded fundraisers beginning in 2003, when National Hockey League veterans Geoff and Russ, with brother Bruce, welcomed stars from sport, entertainment and business to a golf and gala celebration.

Then known as the Courtnall Celebrity Classic Society, the Courtnall brothers raised more than $3 million over the years, funding the opening of the Royal Jubilee

“Being open about our struggles allows us to find solutions.”

– Bruce Courtnall

Hospital’s Archie Courtnall Centre and providing vital support to the hospital’s Patient Care Centre.

Named for their father, Archie Courtnall, who battled depression and was a victim of suicide in 1978, the centre has welcomed 57,000 patient visits since opening in 2005.

But much more work remains to be done to address the mental health needs of adults and youth – needs that have only become more apparent during the pandemic.

Today, working with executive director Shannon Drew, the society is eyeing a wider scope, raising funds to provide grants to organizations helping those with mental health challenges. The aim is to support community-focused services, to ensure people have access to the help they need quickly and easily.

“It’s about getting people access to help, when and where they need it, and working to increase understanding about mental health challenges,” Shannon says.

The ability to talk about mental health, and to ask for help when we need it, are vital first steps.

“Mental health affects everyone,” says Russ Courtnall, Society Vice President.

“Let’s start talking about it.”

How can you help?

Supporting mental health in the community begins with simply talking about it. “Being open about our struggles allows us to find solutions,” notes Bruce Courtnall, President, Courtnall Society for Mental Health.

The more we normalize these topics, the easier it will be for you and your loved ones to reach out for help when it’s needed.

Dr. Song, board member of the Courtnall Society for Mental Health.

And this spring, as Canada marks Mental Health Week May 2 to 8, consider how empathy can make a difference.

Empathy – “the ability to share someone else’s feelings or experiences by imagining what it would be like to be in their situation” – can be a crucial first step in supporting someone who is struggling, CMHA says. “When someone is struggling, they don’t always need someone to swoop in and fix things for them. First, they need someone to understand where they’re coming from.”

You can also contribute financially by organizing an event or fundraiser, or donating directly – donations make it possible to support organizations doing life-changing work in communities here at home and across the country.

The Courtnall Society for Mental Health strives to maximize the impact of every dollar raised and, through its grants, works to ensure that funding is invested in programs that positively influence and guide how mental health is accessed and delivered.

And be sure to watch for fundrasing initiatives coming up at your Country Grocer this summer.

Learn more today at courtnallsociety.org

Strategies to Support Mental Health How can you support your own mental health? Here are a few suggestions from the Canadian Mental Health Association:

Vancouver Island Crisis Line 1-888-494-3888

1 CONNECT Healthy relationships and time spent enjoying

activities with family, friends, neighbours and co-workers help build a sense of community and belonging. It can be as simple as meeting a friend for a walk or a coffee. If you’re in a new community or don’t have friends nearby, try joining a club or a group.

Available 24/7

2 BE ACTIVE Taking care of your body also helps you care for your mental health, CMHA notes. Exercise can reduce stress, boost your energy and strengthen your immune system.

And if a fitness class or running isn’t for you, that’s OK – other ways to introduce more fitness into your day include walking, yoga, dancing or gardening, playing catch, throwing a Frisbee or climbing the stairs.

4 KEEP ON LEARNING Learning new things can foster selfconfidence, and change the way we think about ourselves and the world. Try something new, like learning to play guitar, or return to something you enjoyed before, like a cooking class or hobby.

3 TAKE NOTICE It can be so easy to get caught up in the day-today busy-ness that we can miss the “right now.” Try being mindful, or “being attentive to and aware of what is taking place in the present,” CMHA says. “Reflecting on your experiences will help you appreciate what matters to you.” For example, slow down and pay attention to your breath or take time to really enjoy your food.

Try meditation, notice when something good happens and savour it, and be aware of your thoughts and what you tell yourself.

5 GIVE TO OTHERS “Seeing yourself and your well-being as linked to your community can be incredibly rewarding, and can give your brain a boost,” CMHA notes.

Undertake a random act of kindness, or volunteer at something meaningful to you – another way to build connection.

6 GIVE TO YOURSELF Practice self-care by setting aside time for things that make you feel well, whether it’s cooking your favourite meal, getting enough sleep or going for a lunchtime walk.

Friends&Family » Spring 2022 | countrygrocer.com » 5

Authentic Taste of Mexico It’s Island Good

BY JENNIFER BLYTH When Lily Rechon-Reguet was a little girl, about six or seven, her father would encourage her to join him in making her grandfather’s salsa recipe, combining the oh-so-fresh ingredients by hand in a pestle. “One day,” he told her, “You’ll want to know how to make it.”

Today, Vancouver Islanders are so pleased Lily listened!

Living in Nanaimo with her husband, Thierry, and their three children, Lily began making her family’s traditional salsa for her friends. Buoyed by their response – and frequent requests for ‘leftovers’ – Lily began taking her salsas to the local farmers’ markets, where she quickly found a loyal following for her Islanders Mexican Sauces.

“It’s just like we would make it in Mexico, but in Canada!” she says.

While the recipe is originally from Mexico, Lily strives to keep the ingredients as local as possible. Gluten- and dairyfree, the salsas contain no preservatives, MSG, artificial flavours or colours, and no added sugar.

“We’re so glad to be here on the Island with all the fresh ingredients,” she says. “People love the freshness and that it tastes just like it would if you had it in Mexico.”

When shopping at your Country Grocer store, you’ll also notice that Islanders Mexican Sauces now boasts an Island Good label.

Established by the Vancouver Island Economic Alliance, Island Good works to help shoppers easily identify products and businesses from Vancouver Island and Gulf Islands.

In addition to businesses like Islanders Mexican Sauces and

Serving Vancouver Island since 2001

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Experienced • Local • Diverse Call for appointment.

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Island-fresh flavours

While “salsa” is on the Islanders Mexican Sauce label, the condiments offer the possibility for so much more, from a tasty soup addition, to a marinade, to a delicious sweet-andspicy chicken wing coating when mixed with honey.

“It’s the base we use for so many things,” Lily says.

In fact, whether your tastes are sassy, savoury or a little bit spicy, Lily has a salsa for you: Sassy Tomato is a mild, traditional handmade “Pico de Gallo,” a tomato-based salsa, blended with fresh cilantro, onion, garlic and spices.

Savoury Jalapeño is a fresh salsa that retains the jalapeños’ pepper flavour and adds a mild jalapeño taste to your plate.

Spicy Lovers is a handmade salsa featuring a blend of dry chilli and spices, serving up just the right touch of spicy flavour.

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The Rechon-Reguet family is happy to share their fresh, handmade salsas using recipes passed down from Lily’s grandfather in Mexico.

We’re so glad to be here on the Island with all the fresh ingredients. People love the freshness and that it tastes just like it would if you had it in Mexico.”

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“We want to keep doing what we do well,” she says.

To learn more, visit islandersfreshauthenticmexican.com and to find more Island Good flavours, visit islandgood.ca.

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Friends&Family » Spring 2022 | countrygrocer.com » 7

Butter up

Whether you like your nut butter straight up with peanuts, sweetened with a little chocolate, or crafted with almonds, cashews, or even an almond-hemp combo, the local team at Island Nut Butter are serving up some delicious choices.

Bar none goodness

Spring sensations

The creative folks at Hornby Organic Energy Bars have added to their flavour line-up with new bars in Espresso Chocolate, Chocolate Chip and Peanut Butter, and Chocolate Chip and Banana. Find them in the Nutrition aisle. Yum!

Ready for spring and looking for a little local colour? Stop by the garden centre and pick up your Island-grown flowers, ready for the garden or container.

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WHAT’S IN

Store

Fresh-baked Easter goodness

With spring comes Easter and that means ... fresh-baked hot cross buns, direct from your Country Grocer bakery!

Light and full of flavour, make sure these treats are on your shopping list.

Spice it up!

Give your pizza pizazz Love pizza, but want a healthier crust? Golden Home pizza crusts, available in large or single sizes, are nonGMO, clean-label and Kosher certified, and are packed with good things like high-fibre wheat and sprouted grains.

Get your favourite spice combinations the easy – and local!

– way with Spice Blends, from the team at Woodfire Restaurant on Gabriola Island. From All Year Long Apple Spice Blend to Coffee Chili Cocoa Rub, there’s a mix for every taste. Or, keep it simple with options like Alder Smoked Salt, Maple Sugar, or Salish Sea Salmon Spice. So many flavours to try!

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Friends&Family » Spring 2022 | countrygrocer.com » 9

NUTRITION

Notes

6 Ways to Naturally Support Your Immune System Our immune system does a wonderful job defending our body from troublesome microorganisms on its own. Supporting our immune health whenever possible ensures faster recovery time after illnesses and it can be helpful when looking at reducing allergies / inflammation.

The immune system is not a single entity, but a system that requires balance and harmony to function optimally. When working with immune health, many factors must be considered, but choosing a healthy diet and lifestyle is the best step to naturally keep your immunity in tip-top shape!

1 Moderate exercise outdoors

2 Positive thinking

Include some movement in your daily routine, ideally outside. Fresh air and vitamin D from the sun is invaluable to our immune health. And don’t be afraid to play in some dirt!

Regular exercise promotes healthy turnover of immune cells and improves circulation of nutrients throughout the body.

The type of exercise and intensity can be very different for everyone. Choose something that’s suitable for you.

Keeping a positive outlook in life can lead to better health and life decisions. Conversely, negative thinking can weaken the immune system.

Practice reframing negative situations to serve you better.

This can be challenging at times but keep practicing and don’t be too hard on yourself if it doesn’t come smoothly at first.

We would like to THANK all of our valued customers for their ongoing support!

Take care and be well!

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3 Quality sleep There’s sleep and then there’s quality sleep – where you actually feel rested upon waking. Your body recovers the most during sleep, so inadequate sleep may increase the likelihood of getting sick.

Having a night time routine can be helpful for many people. Going to bed around the same time every night in a completely dark room is the most ideal. Limit screen time an hour before bed, as blue light can disrupt your body’s natural sleep-wake cycle. Avoid stimulating activities before bed.

Sometimes even listening to podcasts can be too stimulating for the mind.

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4 Proper hydration Getting enough water in a day can be different for everyone depending on activity levels and even the weather outside. Because caffeine is considered to be dehydrating to the body, try to drink a cup of water before having your coffee/ black tea. Adding electrolytes to water can also help improve hydration, especially after a workout or a hot day outside.

Dehydration hinders physical and mental performance which leads to other complications affecting overall health – making hydration a key component of wellness.

5 Eat the rainbow Eat more whole foods! Explore eating different fruits and vegetables available. Maybe try buying yellow zucchini instead of green and play with all the different natural colours our food can come in. The more variety in your diet the better!

This will help provide a full spectrum of vitamins, antioxidants and fibre to support your health.

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DIAMOND EYECARE

6 Take steps to minimize stress Bring simplicity to life whenever possible and ask for help when you need it.

Long-term stress brings on many imbalances to the body, including inflammation and immune function challenges.

Some mindful activities that may help decrease stress include meditation, exercise, yoga, gardening, journaling, colouring, puzzles, making herbal tea, etc.

Along with adding things to your life, there are also a few things to consider removing a for more balanced régime.

Avoid refined sugar, smoking cigarettes, excessive caffeine and alcohol consumption. Limit any added sugars as well due to its contributing factors to inflammation and suppressing immune function.

Our immune system is constantly working hard to keep us healthy. Give your body some extra support by incorporating regular exercise, adequate sleep, hydration, positivity, a whole food diet, and mindful practices.

Take things day by day and remember, small positive changes can make big impacts for the future.

Veronica is a herbalist and holistic nutritionist at Royal Oak Country Grocer

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Friends&Family » Spring 2022 | countrygrocer.com » 11

eet M Chef Heidi Fink Local ingredients and a love of good food fire chef’s passion for cooking

BY JENNIFER BLYTH “I mainly got into cooking because I love to eat,” Chef Heidi Fink says with a laugh.

Add to that a grandmother who was both a restaurateur and caterer, and a mother who was an avid gardener, and it’s clear that Chef Heidi’s passion for food – good food – came quite naturally.

Growing up, structured subjects like math and science spoke more to her nature, but she also appreciated the creativity of pursuits like music and art.

“There’s something about cooking that merges those things,” says Heidi, joining the Country Grocer team to share her delicious recipes, tips and passion for cooking.

A Red Seal chef and award-winning cooking instructor since 1999, Heidi’s resume also includes time as Executive Chef of downtown Victoria’s renowned ReBar Modern Food. Sharing her love of good Rebecca Wellman photo food also includes writing, leading culinary tours, and working as an instructional assistant in Camosun College’s Professional businesses, in addition to the Island’s food Cook Program. security.”

Her proudest professional accomplishIn her recipes, which we’ll get a taste of in ments, Heidi says, are in helping people find “Food is more the summer issue of Friends & Family, and their joy in the kitchen. delicious when you in her approach to cooking, Heidi likes to let Committed to using local products in her the ingredients shine. It’s about appreciating own home and business, working with the eat it in season.” the quality of the flavours, but also making family-run, locally grown Country Grocer cooking more accessible. is a natural fit, with the company’s longAfter all, as a full-time mom of two boys, standing focus on supporting local growers Heidi definitely knows what it’s like to finish work and then and producers. get that weeknight dinner on the table. Readers will wel“Food is more delicious when you eat it in season and come her insights on ways to make those meals nutritious, when it doesn’t have to travel so far,” she says. “I also think delicious and maybe even a little easier! it’s important to support the local economy and local

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A Warm Warm Welcome Welcome back to 2022!

Outdoor Spacesback for All Seasons –live Rain Festival or Shine A Festival 2022! to aa live “Everyone III speak speak to to is is just just so happy “Everyone “Everyone speak to is just so so happy happy “Everyone speak to is just so happy that we we are areI having having an in person Festival that that we are having an an in in person person Festival Festival that we are having an in person Festival in 2022”, 2022”, says says our our Office Office Administrator, Administrator, in in 2022”, says our Office Administrator, in 2022”, our Office Administrator, telling mesays about the results of phone telling telling me me about about the the results results of of phone phone telling me about the results of phone calls to schools, studios, advertisers, calls calls to to schools, schools, studios, studios, advertisers, advertisers, calls to schools, studios, It’s advertisers, sponsors and donors. been a sponsors sponsors and and donors. donors. It’s It’s been been a sponsors donors. been aa challengingand couple of yearsIt’s but finally we challenging challenging couple couple of of years years but but finally finally we we challenging are back! couple of years but finally we are are back! back! are back!

The Greater Victoria Performing Arts Festival (simply

The The Greater Greater Victoria VictoriaisPerforming Performing Performing Arts ArtsFestival Festival Festival (simply (simply known as Festival) as old and Arts vibrant a tradition as The Greater Victoria (simply known known as as Festival) Festival) isisas as as old oldand and and vibrant vibrant aatradition tradition tradition as as you areas likely to come across.

2022 will mark the 95th known Festival) is old vibrant a as you you are are likely likely to tocome come comeacross. across. across.

2022 2022 will willmark mark mark the the 95th 95th yearare since performing artists first gathered inthe Victoria you likely to 2022 will 95th year year since sincetheir performing performing artists artistsmore first firstgathered gathered gathered in inVictoria Victoria Victoria to share talent, artists learn about their art and year since performing first in to to share share their their theirand talent, talent, learn learnnew more morefriendships. about about their their their art art art and and and themselves, create Festival to share talent, learn more about themselves, themselves, and create create new new friendships. friendships.

Festival continues to and thrive because Victoria loves to Festival support themselves, and create new friendships.

Festival continues continues to tothrive thrive because Victoria Victoria loves loves to tosupport support and encourage thebecause incredible creativity and passion continues to thrive because Victoria loves to support and and encourage encourage the the incredible incredible creativity creativity and and passion passion on display. and encourage the incredible creativity and passion on ondisplay. display. on display.

Earlier this year we made do with recorded video Earlier Earlier this year yearinwe we made do do with with recorded recorded video video performances a made virtual Festival 2021 because Earlier this this year we made do with recorded video performances performances in a virtual virtual Festival 2021 2021 because it was really in one the Festival only ways for because creative performances in aa of virtual Festival 2021 because it was was really really one one their of of the the only ways for for creative creative to show hardonly workways and talent during ititstudents was really one of the only ways for creative students students to to show show their their hard hard work and talent talent during during the pandemic.

We gained awork realand appreciation for students to show their hard work and talent during the the pandemic.

We gained a real real barriers appreciation appreciation for for howpandemic. technologyWe cangained break a between the pandemic.

We gained adown real appreciation for how how technology technology can canand break break down down barriers barriers between between artists and teachers audiences, given that at the how technology can break down barriers between artists artists andteachers teachers and audiences, audiences, given given that that atthe the same and time BC was and experiencing the peak of at Covid artists and teachers and audiences, given that at the same same time time BC BC was was experiencing experiencing the the peak peak of of Covid Covid transmission. same time BC was experiencing the peak of Covid transmission. transmission. transmission.

That was a major step forward from 2020, when That That was was forced a major step forward forward from 2020, 2020, when we were to step cancel Festivalfrom for the firstwhen time That was aa major major step forward from 2020, when we we were were forced forced toII.cancel cancel Festival Festival for for the the first first time time since World Warto In March the province declared we were forced to cancel Festival for the first time since since World World War War II. II. In In March March the the province province declared declared a public health the banning of since World Waremergency, II. In Marchand thewith province declared a public public health health emergency, emergency, and with with the the banning banning of of of more than 50 and people, we were left with aagatherings public health emergency, and with the banning of gatherings gatherings of of more more than than 50 50 people, people, we we were were left left with with gatherings of more than 50 people, we were left with

no other choice. Festival joined so many other live no no other other choice. choice. Festival Festival joined joined so so many many other other live live no other Festival joined so many other live music andchoice. arts events in making the sad decision to music music and and arts arts events events in in making making the the sad sad decision decision to to music and arts events shut down for the year.in making the sad decision to shut shut down down for for the the year. year. shut down for the year.

So with that recent history very much in mind, for So So with with with that that that recent recent recent history history history very very very much much much in in mind, mind, for for for So 2022 the Board of Directors have decidedintomind, return to 2022 2022the theBoard Board Boardof of ofDirectors Directors Directorshave have havedecided decided decidedto to toreturn return returnto to to 2022 a livethe Festival format and look forward to welcoming aalive live liveFestival Festival Festivalformat format formatand andlook look lookforward forwardto to towelcoming welcoming welcoming a performers, parents, and teachers forward and audiences from performers, performers, parents, parents, teachers teachers and and audiences audiences from from from performers, parents, teachers across Greater Victoria to enjoyand the audiences performing arts across across Greater Greater Victoria Victoria to to enjoy enjoy enjoy the the performing performing arts arts across Victoria to arts the wayGreater they were intended – in athe liveperforming setting. the theway waythey theywere wereintended intended– ina livesetting. setting. the way they were intended ––in in aalive live setting.

As always, we have intentionally taken a very As As always, always, we we have have intentionally taken takenfrom a very inclusive approach withintentionally sections ranging the As always, we have intentionally taken aa very very inclusive inclusive approach approach with with sections ranging ranging from from the the very beginner level to thesections most accomplished, both inclusive approach with sections ranging from the very very beginner beginner level level to to the the most most accomplished, accomplished, both both competitive non-competitive streams, andboth the very beginnerand level to the most accomplished, competitive competitive and and non-competitive non-competitive streams, streams, and and the the participation of outstanding adjudicators. competitive and non-competitive streams, and the participation participationof ofoutstanding outstandingadjudicators. adjudicators. participation of outstanding adjudicators.

School participation is a huge part, contributing School School participation participation is a huge part, part,and contributing contributing bands, orchestras, is dance, choirs school School participation is aa huge huge part, contributing bands, bands, orchestras, orchestras, dance, dance, choirs choirs and school school speech.

Private studios, clubs and and educational bands, orchestras, dance, choirs and school speech. speech.

Private Private studios, studios, clubs clubs and and educational educational institutionsPrivate such asstudios, Victoria clubs Conservatory of Music speech. and educational institutions institutions such such as as Victoria Victoria Conservatory Conservatory of of Music Music and UVIC showcase speech and dramatic arts, institutions such as Victoria Conservatory of Music and and UVIC UVIC showcase showcase speech speech and and classical dramatic dramaticvoice arts, arts, studio dance, ethnic dance, piano, and UVIC showcase speech and dramatic arts, studio studio dance, dance, ethnic ethnic dance, dance, piano, piano, classical classical voice voice and musical guitar, strings, studio dance,theatre, ethnic fiddle, dance,classical piano, classical voice and and musical musicalbrass, theatre, theatre, fiddle, fiddle, classical classical guitar, guitar, strings, strings, woodwinds, percussion and composition.

Our and musical theatre, fiddle, classical guitar, strings, woodwinds, woodwinds, brass, brass,percussion percussionthe and and composition. composition.

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So in 2022 come join the hundreds of volunteers, and thousands performers and audience members,and to So Soin in2022 2022of come come join jointhe thehundreds hundreds of ofvolunteers, volunteers, and So in 2022 come join the hundreds of volunteers, and celebrate our year and a return to a live Festival!to thousands thousands of of95th performers performers and and audience audience members, members, to thousands of performers and audience members, to celebrate celebrateour our95th 95thyear yearand anda areturn returnto toa liveFestival!

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Friends&Family » Spring 2022 | countrygrocer.com » 13

Recipes From Country Grocer

Marinated Cucumber Salad with Spicy Prawns

Chocolate Avocado Pudding

Tannadice Bacon & Asparagus Quiche

Preparation time: 15 minutes Cooking time: 15 minutes

Preparation time: 15 minutes Cooking time: 5 minutes

Preparation time: 25 minutes Cooking time: 25 minutes

Pickles are marinated cucumbers, but this recipe is a cut above. The flavour is a little less pucker face than you standard pickle since we use rice wine vinegar and with ginger and shallots, the flavours round out nicely.

I have an idea…instead of processed sugary and starchy custard for a pudding base, how about naturally thick and rich pureed avocado?

Avocados are full of Omega-3s, anti-oxidants and are very mild in flavour. Chocolate blends in beautifully and the end result is a healthy compromise delicious dessert!

This recipe showcases three great products from the Island: Tannadice farms bacon, one of many great products from the Comox Valley farm, Little Qualicum raclette, an amazingly tasty and rich cheese, and Vancouver Island smoked salt, extracted right from the waters off Mill Bay.

INGREDIENTS:

INGREDIENTS:

About 100g or 3 oz. semi-sweet dark chocolate (70% cocoa or darker) 1 /3 cup coconut milk (not light) 2 ripe but firm avocados 2 Tbsp quality cocoa powder (optional) 2 Tbsp unpasteurized honey (optional) Pinch of salt

6 slices of Tannadice farms bacon (cut into ½ inch strips) ½ of an onion (diced) 2 cloves garlic (finely chopped) 1 cup leek (white part only, sliced) 1 cup asparagus 8 eggs 1 cup coconut milk 1 tsp Vancouver Island smoked salt 1 tsp chilli powder 1 tsp ground coriander (optional) 1 cup Little Qualicum raclette cheese ¼ cup fresh chopped oregano (optional)

INGREDIENTS: 1 cucumber ¼ cup rice wine vinegar 1 Tbsp honey ½ Tbsp sesame oil 1 Tbsp ginger (chopped) 2 Tbsp shallots (sliced very thin) Couple pinches salt and pepper 10 large raw prawns (peeled and de-veined) METHOD: 1. Peel some of the skin off of the cucumber, leaving some on – we want to retain some for nutrition, but leaving all of it would provide a texture a little too tough for this recipe. Slice the cucumber into very thin slices or julienne on a mandolin if you have one.

2. In a mixing bowl, whisk together the vinegar and honey, making sure the honey dissolves. Now add the sesame oil, ginger, shallot, salt and pepper and stir well to combine.

3. Add the cucumber to the marinade and let sit in the fridge for two hours or overnight to soften up if you have the time.

Alternatively, you can serve immediately.

4. Once you’re ready to serve the salad, season the prawns with salt, pepper and chilli flakes and sauté in a preheated fry pan on medium heat with a little olive oil. Serve the prawns warm with the cold salad…yum!

VARIATION: Swap the ginger with garlic for a slightly different flavour and/or add some finely julienned red pepper for a nice colour and flavour contrast.

METHOD: 1. Chop the chocolate into small chunks and gently melt in a double boiler. I used 3 squares of Bakers brand chocolate for this recipe and it worked well.

2. Once melted, take the chocolate off of the stove and stir in the coconut milk until totally combined. Set aside for a moment.

3. Pit the avocados, then place them in a food processor and puree until nice and smooth.

If you don’t have a food processor, you can mash the avocados by hand, but you’ll need to be thorough.

4. Add the cocoa powder for a double chocolate kick, and if you have a sweet tooth, you may want the honey too, but both ingredients are optional. Finally, add the salt and thoroughly mix again until everything is incorporated. If mixing by hand, use a whisk at this point.

5. Now add the chocolate/coconut milk blend and once again mix thoroughly.

6. You can serve immediately or chill and serve later. If you decide to chill, the pudding is going to thicken up in the fridge as it gets cold.

You may want to stir ¼ cup of water into the pudding before chilling so it’s not too thick.

VARIATION: Want a great chocolate icing for cupcakes or cake? Skip the water and chill and spread this on your dessert instead of the usual sugar jolt.

14 » Friends&Family » Spring 2022 | countrygrocer.com

METHOD: 1. This recipe is suited for a 10-inch round pan, however, you can use any relative sized Pyrex or cake pan that you have. Grease the pan and set aside.

2. Cut the asparagus in half lengthways, then cut into 1 to 2-inch pieces. Blanche in a small pot of boiling water for about 10 seconds and immediately strain and run under cold water to stop the cooking process. Set aside.

3. Preheat a large fry pan on medium heat. Add bacon and sauté until lightly browned. Transfer bacon from the pan into a bowl to cool.

4. Pour off any excess fat from the bacon, leaving about 1 tablespoon in the pan. Add onions and brown lightly, then add the garlic and leeks and sauté for another minute or so, stirring frequently.

5. Transfer the veggies to the bowl with the bacon and let cool slightly.

6. In a large mixing bowl, vigorously whisk the eggs with the coconut milk, salt, chilli powder and coriander. Add the veggies, stir again and then transfer to your greased pan.

7. Bake in a preheated 350°F oven for 20 to 25 minutes or until the quiche is cooked through. Remove from the oven and let cool for 10 minutes. Serve warm now or place in the fridge and re-heat later.

FLOWER

Power

with JOANNE ERQUICIA

Get Out & Grow!

Flowers are lovely, but why not mix in a few fruits and veggies this growing season?

Flowers and landscapes are beautiful but have you tried growing your own fruits and veggies?

There’s nothing like the satisfaction of harvesting your very own tomato, cucumber, berry, pepper, etc.

Even if you’re just growing enough to pick and eat while you putter in the yard, food gardening is very rewarding.

Spring is a time of renewed hope in the garden and with that brings so many possibilities of what’s to come in the growing season ahead. It’s a blank slate during these early days and now is the perfect time to plan for your harvest down the road.

With so many options of seeds to start, plants to plant and soil amendments to mix, it’s hard to decide what to do first!

We are so fortunate here on the West Coast to be able to get a jump on the growing season with our mild climate.

During March and April you can direct

sow a number of seeds such as kale, radishes, carrots, lettuces, peas, and many more.

Country Grocer proudly carries West Coast Seeds in all of our stores and they’re a great resource for planting guides and how-to information.

Check out their website at www.westcoastseeds.com If seeds aren’t your thing, look to Country Grocer for many locally grown and acclimated plants for your garden.

If you like a large variety of different veggies, opt for the 2.5-inch pot starters. They’re a great size for getting one of this and one of that for a large assortment.

If you’re looking to do mass plantings or just have a few favourites, then the six-packs are a great, economical way to get multiple plants in one or two varieties.

It’s important to water in your new transplants and why not let Mother Nature do the work for you with her “spring showers?”

Take advantage of these conditions and get those blueberry bushes, strawberry plants, and herbs of all varieties planted.

Except for basil.

Basil is a “fair weather” herb and only thrives outside in the warmth of later months.

Success starts with the soil

The key to successful growing lies in your soil. If you’re a container/patio gardener then you’ll want to look for a

“With so many options of seeds to start, plants to plant and soil amendments to mix, it’s hard to decide what to do first!” nice light enhanced mix like our 35-litre Country Grocer Container Mix. This blend is prepared especially for Country Grocer right here on Vancouver Island in Cinnabar Valley.

If you’re an in-ground gardener, you’ll want to add amendments to your existing soil such as manures, “sea soil,” or even our 35L Country Grocer Garden Soil.

Why? Over time, soil becomes leached of vital nutrients and it is up to gardeners to replenish them.

We also carry a full range of general fertilizers and a few specialty options to meet your plants’ specific needs.

Laying down a good soil foundation, choosing West Coast Seeds, selecting locally grown and acclimated plants, and following up with fertilizers are all important steps to growing a bounty of happy healthy plants.

Visit your garden department for all of your basic gardening needs and get out and GROW with Country Grocer!

Friends&Family » Spring 2022 | countrygrocer.com » 15

The Celiac Scene Your guide to living gluten-free

BY ELLEN BAYENS TheCeliacScene.com Social Media: @theceliacscene For most people, eating foods with wheat, rye or barley is natural and normal. Gluten is the common ingredient in all these foods and gluten-based protein is an important part of the diet for billions of people around the world.

However for people with the inherited auto-immune condition called celiac disease – estimated to affect 1 out of 100 people worldwide – problems occur when gluten is ingested.

Fingerlike projections called villi are found along the walls of the intestines. The villi help to break down and absorb the food we consume. Within each villi are much smaller features called micro-villi. Small pieces of gluten flow past the villi and eventually, into the blood stream to nourish our bodies.

In people with celiac disease, instead of viewing gluten as a nutrient, their bodies treat it as an invader, a threat to the body that needs to be attacked. Armies of immune cells are created which then release chemicals that harm the lining of the small intestine.

This reduces the body’s ability to properly absorb nutrients (malabsorption) and / or allows other molecules into the blood stream that healthy villi normally keep out (leaky gut.) As a result, a person with celiac disease may experience obvious symptoms of digestive pain, constipation, diarrhea and fatigue.

Visit theceliacscene.com

Since these symptoms can be common to other conditions, people with celiac disease are often misdiagnosed with irritable bowel syndrome, lactose intolerance, chronic fatigue syndrome, diverticulosis, ulcers or allergies.

Malabsorption of nutrients can also lead to less obvious problems like slowed growth and development in children, anemia, osteoporosis and fertility issues. People with celiac disease often suffer for years before a correct diagnosis is made.

Sadly, more than 90 per cent of Canada’s celiacs are not diagnosed in their lifetime and if they are, it will have taken an average of 12 years of visits to medical care providers.

If celiac disease is undiagnosed or left untreated, it can

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16 » Friends&Family » Spring 2022 | countrygrocer.com

lead to the possible development of a cascade of other autoimmune disorders.

In addition, celiac disease occurs at higher rates in individuals who also diagnosed with Type 1 diabetes, auto-immune thyroid disease, autoimmune hepatitis, Down syndrome and Turner syndrome. A person who has any of these disorders, as well as digestive symptoms or a family history of celiac disease, should be screened for the disease with a simple blood test. One should be consuming gluten for the test to be valid.

For help identifying gluten-free options, or to find more information:

1

Look for ‘Gluten-Free Shelf Tags’ at Country Grocer.

2 View Country Grocer’s Gluten-Free Flyer: theceliacscene.com/country-grocer-gluten-free-flyer 3 Visit TheCeliacScene.com, your premier resource for fabulous gluten-free living in Victoria, Vancouver Island & the Gulf Islands.

Owned & operated by celiacs, we introduce you to restaurants we trust and local gluten-free products we love! Enjoy national celiac news, local reviews and gluten-free event notices. The Celiac Scene is your ‘Guide to Gluten-Free Paradise!’

4 Visit Canadian Celiac Association online at celiac.ca

Gluten Free

Recipe

Gluten-free Chocolate Coconut Oat Bars Recipe by Cinde Little, everydayglutenfreegourmet.ca INGREDIENTS: ½ cup peanut butter ¼ cup honey ¼ cup butter ¾ cup chocolate chips ½ cup shredded coconut ½ cup dried fruit and/or toasted nuts ½ cup ground flaxseed 1½ cups GF oats METHOD: 1. Line an eight-inch square pan with parchment paper.

2. In a medium saucepan add peanut butter, honey, butter and chocolate chips over low heat. Stir until completely melted, watching closely so it doesn’t burn.

3. Remove from heat and stir in coconut, dried fruit/nuts, flaxseed and oats.

4. Pour mixture into prepared pan, smooth the top and cool in the fridge for 30 minutes.

5. Cut into squares or bars and enjoy! Wrap and store in airtight container.

Can be frozen.

Friends&Family » Spring 2022 | countrygrocer.com » 17

Tidbits

The Shelves Get SPICY at County Grocer

BY JENNIFER BLYTH If you’re a fan of the YouTube hit Hot Ones – or you just like to spice things up a little – you’ll want to check out the latest addition to your Country Grocer.

Each store now boasts its own hot sauce section featuring some of your favourite “Hot Ones,” and many Canadian brands, says Michael Meyers, from Country Grocer’s sister company, the Island Independent Buying Group.

During the pandemic, we’ve seen a real interest in foodie culture and that includes exploring the wide variety of flavourful hot sauces, Michael says.

Like craft beer – and not only for the beer-and-chicken-wing crowd – “it caters to people who like to try different things.”

Originally a YouTube sensation and now available on Crave TV, Hot Ones features host Sean Evans interviewing a celebrity guest while they attempt to complete a course of chicken wings dressed in increasingly spicy hot sauce.

Guests have included everyone from Seth Rogen and Jennifer Garner to Priyanka Chopra and Dave Grohl.

With a welcome reception during a soft launch this past winter, Michael is excited to see the response as barbecue

season rolls out. You can even watch for the “hot sauce of the week” in your weekly Country Grocer flyer.

Always on the lookout for local product, Michael encourages customers to share their favourites, like Sriracha Revolver hot sauces in cilantro lime and

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chili garlic, from right here in BC. Among the other popular flavours to date are two Ontario sauces featured on Hot Ones – Thunder Bay’s Heartbeat Hot Sauce, in pineapple and habanero, and Oshawa’s Stargazer sauce from Pepper North: “Pairing super-hot peppers with hints of citrus and maple syrup, this blazing hot sriracha inspired sauce will have you looking to the stars for relief. Try it on your favourite foods when you want to seriously crank up the heat.”

Other Hot Ones-featured sauces to look for include Da Bomb and Secret Aardvark.

Fresh look. bold ideas.

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18 » Friends&Family » Spring 2022 | countrygrocer.com

MEET THE

Tea m

Phaidra Wall: Country Grocer’s new recruit in recruitment Like many people working in the tourism and hospitality industry, Phaidra Wall’s career path changed with the pandemic. Presented with the opportunity to chart a new course, the path led Phaidra to the field of Human Resources ... and to Country Grocer.

Raised in Ontario, but living in Victoria for more than a decade, Phaidra joined the Country Grocer team at the end of December, working with the South Island human resources team to support the Royal Oak, Esquimalt and Cobble Hill stores.

After many years working in tourism and hospitality, Phaidra was ready for a new challenge. Keen to put many of her existing skills to work in her new career,

“Everyone has been super welcoming and I’m definitely feeling our motto, ‘You’ll feel like family.’”

Phaidra Wall has joined Country Grocer as a human resources assistant for the Royal Oak, Esquimalt and Cobble Hill stores. human resources was the perfect fit, says Phaidra, currently completing her diploma in HR Management.

“It’s been a lot of learning, but working with all the managers has been great and I’ve really enjoyed getting to know a new industry,” she says.

“Everyone has been super welcoming and I’m definitely feeling our motto, ‘You’ll feel like family.’”

In addition to supporting the HR team generally, Phaidra is focusing on recruitment, and sharing with potential employees why Country Grocer is a great option, whether you’re a student looking for part-time work or someone like Phaidra, looking to branch out into

a new career.

While work and school takes up a lot of Phaidra’s time right now, when she’s not at the office, you’ll often find her enjoying the Island’s great outdoors – taking advantage of all those great locations and activities she had discovered and previously shared with visitors.

“I definitely enjoy hiking and getting outdoors as much as I can,” she says.

And if you’re looking for a career where you’ll feel like family, Phaidra would love to hear from you!

Learn more about current opportunities at countrygrocer.com/about-us/careers.

Welcome to the amazing world of insects, arachnids and their many legged friends!

Discover over 40 different species of live arthropod in our world famous mini zoo.

Located in the heart of downtown Victoria.

Our knowledgeable tour guides are always available to show off our incredible animals and let our guests hold them in a safe, fun, friendly environment.

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Friends&Family » Spring 2022 | countrygrocer.com » 19

Save Save Country Country Grocer Grocer receipts receipts and and recieve recieve 1% 1% inin return return inin the the form form ofof Country Country Grocer Grocer gift gift card(s) card(s) Country Country Grocer’s Grocer’s Save Save A Tape A Tape program program is available is available to local to local community community groups, groups, sports sports teams teams andand notnot for for profits profits located located on Vancouver on Vancouver Island.

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Tidbits

Celebrate Earth Day with Country Grocer!

This Earth Day, April 22, the first 200 customers through the door will receive a FREE packet of West Coast Seeds!

For tips on getting the most from your new seeds, see page 19.

And to learn more about how you can celebrate Earth Day in your home and community, visit earthday.ca Good for you, good for the environment and for the Island too!

Pets

Part of the Family Meet the dogs of Country Grocer’s administration offices Do well-behaved dogs increase productivity around the office?

We’re not sure, but this trio of Very Good Dogs loves getting busy at the Country Grocer administration office.

Of course, like every hard-working team member, Benny, left, Charlie, centre, and Maize, right, don’t mind taking that well-deserved

break as well. As they pause for a few ear scratches and belly rubs, these poster dogs share what we all know: At Country Grocer, whether you have four legs or two, you’ll feel like family!

Who’s your four-legged best friend? Cat, dog, rabbit? We’d love to meet them! Send along a photo and a few words about what makes your furry friend part of the family to Friends & Family editor Jennifer Blyth at jennifer.blyth@blackpress.ca

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