Country Grocer Friends & Family Winter 2021

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 Winter 2021 | Complimentary

Meet the team Faces new and familiar in Esquimalt

Housing & Hope Shining a light on youth homelessness

Recipes I Nutrition I Pets I What’s in Store

countrygrocer.com

CAFÉ•BISCOTTI•BAKERY Visit Melinda’s Biscotti Bakery and see where your favourite treat is made,

enjoy a tasty breakfast or lunch with your visit. See you soon!

Available at a grocer near you.

Industrial side, McDonald Park Road, North Saanich www.melindasbiscotti.com • Phone: (250) 896-1964 2 » Friends&Family » Winter 2021 | countrygrocer.com

WELCOME

Winter

IN THIS ISSUE The Future Cures Island grocers raise $300,000 in support of prostate cancer care

5

Welcome to the winter edition of ESQUIMALT Friends & FamSALUTE ily magazine.

As we look back at 2021, PETER CAVIN, DIRECTOR COUNTRY GR we see another OCER unprecedented year that on top of COVID-19, brought extreme > RECIPES – PAGE 14 weather conditions through summer and fall. Our hearts go out Chickpea Flatbreads to all who were affected by the with Pickled Beets summer fires and recent flooding.

We also send a huge thank you Molasses and Cumin to our suppliers for delivering Roast Pork & Pit Beans food to our stores during these trying times. We really appreciate Ciabatta with Bacon Aoili your dedication. & Squash Browns These challenges also reminded us of the many benefits of supporting local. Without our ON THE COVER Island suppliers, we wouldn’t be Dave Kajack, Brock Wise, able to keep our shelves full, so Jesse Thomson and thank you!

Peter Crober, As featured in our Fall edition, Esquimalt Country Grocer.

Esquimalt store manager Brad Jennifer Blyth photo Boughton is retiring after 20 years with the Country GroEditor Jennifer Blyth cer family. We can’t thank him jennifer.blyth@blackpress.ca enough for his hard work and Group Publisher the strong community ties he’s Michelle Cabana formed. We wish him a very michelle.cabana@blackpress.ca well-deserved happy retirement.

Advertising Sales Patty Doering At this time, we welcome Dave pdoering@vicnews.com Kajak who will be taking the Production reins. You can read more about Kelsey Boorman Dave and his team on page 4.

Circulation We’re also pleased to introduce 250-480-3285 readers to the amazing work the Threshold Housing Society undertakes for Island youth at blackpress.ca risk of homelessness, and how 818 Broughton St. you can help – read more on Victoria, BC V8W 1E4 page 6. And we also look at the Friends & Family magazine is published quarterly by Country BC Cancer Foundation’s work to Grocer and Black Press. The points bring innovative prostate cancer of view or opinions expressed herein are those of the authors and do care to the Island. Read more on not necessarily reflect the views of page 5. the publisher of Friends & Family.

The contents of Friends & Family Looking forward to connectmagazine are protected by copyright, 105-1964 Fort St., Oak Bay • 250-590-2932 ing with you in the warmer days including the designed advertising. ahead. Until then, stay safe.

Reproduction is prohibited without Langford • 104-755 Goldstream Ave. • 250-590-2683

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Friends&Family » Winter 2021 | countrygrocer.com » 3

s e c a f New

Same great Country Grocer family

BY JENNIFER BLYTH

In the last issue of Country Grocer’s Friends & Family magazine, we saluted retiring Esquimalt store manager Brad Boughton.

This issue, as we look forward to the new year, we’re pleased to introduce the team that will follow in Brad’s footsteps – some familiar, others brand new to the local store.

As former assistant store manager Dave Kajak takes over for Brad, he’s joined by new assistant managers Brock Wise and Jesse Thomson, both offering years of experience in the grocery industry, including many with the Country Grocer family.

Growing up in the local community, Dave began his grocery journey as a part-time job while in college, before jumping at the chance to join the Country Grocer team six years later. “The manager at the time took a chance on me – he called me back to say I had the job before I even got home,” Dave recalls with a smile.

After several positions at both the Royal Oak and Esquimalt stores, he’s excited to take up torch from Brad, sharing his appreciation for the team, customers and the Esquimalt community.

“We have a pretty great team here. I’m excited to continue developing those relationships Brad has built, and continue to grow

4 » Friends&Family » Winter 2021 | countrygrocer.com

Esquimalt Country Grocer manager Dave Kajak (above) with assistant managers Brock Wise and Jesse Thomson (below).

new relationships,” says Dave, who when not at the store, enjoys spending time with his wife, Marie, deli manager at the Royal Oak store, and their nine-month-old son, Lucas.

Supporting Dave as Assistant Manager is Brock Wise. Boasting 18 years with Country Grocer, Brock brings experience in just about every department, and in stores from Duncan to Royal Oak! Moving into the Esquimalt store, Brock appreciates the friendly welcome he’s received from the team and customers, and salutes the family feel Country Grocer offers.

“Everyone has treated me like I’ve been here forever,” he says, noting that philosophy comes from the top. “The owners are always around, asking how we are, and how our families are,” he says.

When not at the Esquimalt store, you’ll find Brock enjoying time out and about with his wife, son and daughter.

Joining Brock in the Assistant Manager role, Jesse Thomson has spent his entire 6 1/2 Country Grocer years at the Esquimalt location. Growing up “just down the road,” Jesse began his career in the grocery department, before moving into produce.

“I love the family atmosphere, with the customers and the neighbourhood,” he says. “The slogan ‘you feel like family’ is so true.”

A big sports fan, especially baseball and lacrosse, Jesse’s downtime from work will often involve something around those two pastimes.

Peter Crober joins the Esquimalt Country Grocer team as the new produce manager.

Heading up the produce department, Peter Crober is the newest team member, joining Country Grocer this past summer, but bringing a long history in the grocery industry.

“I love taking care of people, and making sure they’re happy,” he says.

“I also enjoy the seasonal change that happens in the produce department and the amount of products we carry from right here on the Island.”

Next time you’re in the store, be sure to say hello!

The Future Cures: $300,000 raised to boost prostate cancer care Good things happen when we come together!

This fall, the Future Cures Coalition campaign brought together grocers from across Vancouver Island and raised $300,000 for innovative prostate cancer treatment here on Vancouver Island.

Harnessing the power of community with grocers including Country Grocer, Fairway Market, 49th Parallel, Tru Value, Thrifty Foods and Quality Foods, funds raised will help bring PSMA-PET to Victoria to serve men from across the Island.

The state-of-the-art imaging technology, currently available only in Vancouver, is used to optimize and inform treatment for prostate cancer patients.

The imaging scans help pinpoint the precise location of prostate cancer and reveal if it has spread.

More than 3,500 individuals will receive a prostate cancer diagnosis in BC this year, making it the most common cancer in men. In all, one in nine men will develop prostate cancer in his lifetime. One in 29 are expected to die from it.

Grocers from across Vancouver Island kicked off the Future Cures initiative in the fall.

Donor support will help bring PSMAPET technology to BC Cancer - Victoria, where medical teams can optimize treatment for men with prostate cancer, improve quality of life and save more lives.

While the fall grocery campaign has concluded, BC Cancer Foundation welcomes donations to help bring this life-saving technology to Victoria.

To learn more or to donate, visit bccancerfoundation.com/futurecures​

Friends&Family » Winter 2021 | countrygrocer.com » 5

Housing & Hope Shining a light on youth homelessness this holiday season

BY JENNIFER BLYTH A young person can experience homelessness for any number of reasons. Some are fleeing violence in the home. Others have experienced trauma, or challenges with mental health or with discrimination based on their sex or gender identity. Many more are aging out of the provincial foster care system, with no family supports to assist the transition.

Regardless of the reason, Threshold Housing Society is there to help, providing safe housing, support services and a sense of community for at-risk youth between the ages of 15 and 24, says Jasmine Campbell, Development Manager for Threshold Housing Society.

With roots reaching back to 1990, the organization recognizes that young adults need a place to call home and need people who believe in them.

The society currently offers 45 beds in four residences across Greater Victoria. While invaluJasmine Campbell, Development Manager for the Threshold Housing able, those spaces are well shy of the 30 youth on the Society. waitlist and the 137 referrals Threshold receives on average each year from across Vancouver Island. may be couch-surfing or in an unsafe residence, for “More youth-specific housing is critically needed to example. be able to meet the needs of at-risk youth in our comA large majority of the youth working with the somunity. Threshold is focusing their efforts on trying ciety are those who have – or will – age out of provinto expand their reach, however more support towards cial care at age 19, finding themselves without a place youth homelessness is needed to be able to do so,” to call home as they embark on the next stage of life.

Jasmine says.

Yet those who have supports they need The good news is that simply to go to school, attend training programs reaching out connects youth or find work will have a better chance to with Threshold Housing, and be successful in the long run. the sense of community it can Consider how challenging it would be provide. “We also try to do what to find work or apply for school or a trainwe can for the youth on the More youth-specific ing program without a home, a cellphone waitlist,” Jasmine notes. or computer – things many of us take for Safe housing is a key founda- housing is critically granted. tion and combined with comple- needed to be able to The efforts really are preventive, Jasmentary supports, will help mine notes. youth make positive choices and meet the needs of “In this demographic, we know that shift toward a brighter future. at-risk youth in our when we can provide these interventions, Beyond a roof over their head, they’re effective for preventing adult homecommunity. each youth with Threshold also lessness later,” she says.

– Jasmine Campbell works with a case worker who Helping youth be resilient in the face of helps them navigate the system the challenges they face takes a village. and available supports – some“We rely heavily on our community to thing that can become all the do what we can do to provide safe homes for the youth more difficult once they’re adults. we support,” Jasmine says.

And the need is significant. While a 2018 survey One of the ways they’re doing that this holiday found that 156 youth were experiencing homelessness season is with the Shine A Light on Youth Homelessness in the region, we know that much more is hidden – fundraiser with Country Grocer. even if youth are not on the street or in a shelter, they

6 » Friends&Family » Winter 2021 | countrygrocer.com

Building Community Through Dec. 31, all seven Country Grocer stores are selling the 12 Days of Tea gift boxes from Victoria’s Silk Road Tea, to benefit the Threshold Society.

Perfectly sized to tuck into stockings or to share as a host or hostess thank-you, the gift box retails for $20.

“Your gift this holiday season can make a difference in the lives of those we serve,” Jasmine says.

She also salutes Oak Bay Rotary, which recently raised funds to provide a scholarship available to Threshold youth.

She shares the success of one former resident who recently completed her nursing degree and another who, successful in his own career, is making stockings for Threshold youth in residence today.

“He is full of gratitude and credits Threshold for providing the stability

that allowed him to find that permanent job,” Jasmine says.

“These former residents not only want to change their own situation, they also want to give back to their community.”

Beyond purchasing the Shine A Light on Youth tea, Threshold Housing Society welcomes donations year-round to help them continue their vital work. Safe, secure donations are easy at thresholdhousing.ca/donate “That click of a button will make such a significant impact,” Jasmine says.

To learn more about the work of Threshold Housing Society, visit thresholdhousing.ca or call 250-383-8830.

Through Dec. 31, all purchases of 12 Days of Tea gift boxes from Silk Road Tea support Threshold Housing Society, which provides housing and support for youth experiencing homelessness.

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

Take care and be well!

*No MSG *Gluten-Free *Dairy-Free *Naturally Smoked with Hardwood

Proudly Produced Locally On Vancouver Island www.hertelmeats.ca

Friends&Family » Winter 2021 | countrygrocer.com » 7

Soup’s on!

Winter is soup season and short of making your own, the next best thing just may be these hearty offerings from the Vancouver Soup Company. Visit your Country Grocer deli to take home flavours like smoked salmon chowder, potato leek, and kale, potato and chorizo. Yum!

Indulgences for the grill If you’re looking for a little culinary indulgence, this ribeye wagyu steak will be delicious on the grill. Also in the freezer aisle at your local Country Grocer are wagyu beef kabobs, juicy burgers and even sausages.

For those who prefer lamb, flash up the barbie for succulent lamb kabobs or burgers. Delish!

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WHAT’S IN

Store

Fair-ly fab milk

With less sugar and more protein, lactose-free Fairlife milk is 100 per cent Canadian. Multiple filters serve to concentrate the good things you want in your milk, like protein, while filtering out what you don’t, including half the natural sugars.

Sensational salmon

Straight from the waters off the Saanich Peninsula, indulge in this succulent candied wild sockeye salmon treat from Jenny’s Smoke Shack – Oceanwise and Island Good!

Snack time!

Tuck into a delicious – and eye-catching!

– snack from the 100 per cent Indigenousowned Tomahawk Chips from Manitoba. Savour flavours including ketchup, smoky barbecue, fire chip and regular.

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Friends&Family » Winter 2021 | countrygrocer.com » 9

It’s all good!

Island Good.

Whether your interest is food security, reducing carbon footprint, or a simple desire to have good local products, Island Good is pointing the way.

Island Good is all about making it easy for you to find the local products you want. It’s good for jobs, good for our economy, good for sustainability, good for us all.

MEET OUR ISLAND SUPPLIERS: countrygrocer.com/our-suppliers

We support over 100 Island farmers, producers and suppliers.

Keep an eye out for Island products in-stores!

Shopping for Island products is a whole lot easier with Island Good.

Look for Island Good tags on products at Country Grocer.

Notes How to individualize your new ‘normal’ NUTRITION

WITH SHELLEY TURNER

Experience a nourishing sense of ease with a routine and self-care practice that creates stability for your nervous system and your immune system.

Change what no longer is serving you.

“A day came when the risk to remain tight in a bud was more painful than the risk it took to blossom” – Anais Nin Uncertainty, fear, stress and trauma activate the sympathetic nervous system state that creates a ‘freeze, fight or flight’ response within the central nervous system. The central nervous system allocates most of your body’s energy resources away from digestion and away from your brain out to the limbs of the body to respond to the perceived threat. A consistent stress response over months or years begins to dysregulate the stress hormones that are responding to stress, which affects the nervous system and immune system, making it difficult to cope and bounce back.

Signs of a dysregulated nervous system include poor sleep, slow or imbalanced digestion, continued feeling of being overwhelmed or reduced ability to take on daily tasks, trouble focusing, forgetfulness, reduced memory recall, fatigue by the early afternoon, or reduced ability to self-soothe.

If you’re experiencing a dysregulated central nervous system I invite you to explore these six nourishing steps to begin to shift your body into a parasympathetic state.

Your body’s ‘rest and digest’ state of being is within the parasympathetic nervous system that supports a thriving sleep pattern, brain health and digestion, as well as a robust immune system.

Step 1: Activate this state by ‘Box Breathing’ (explained in the Fall 2021 Friends & Family magazine, available online at countrygrocer.com) to naturally send energy to the digestive system to enhance your body’s digestive functions. Doing this intentional breathing in the morning, afternoon, and before bed will help regulate your parasympathetic nervous system.

Step 2: Maintaining a consistent routine for sleep, within 1 to 2 hours, and at a consistent time also supports the regulation of your nervous system. Homeopathy, most often, is non-interactive with prescriptions with a variety of sleep support options that help reset an imbalanced sleep cycle. Try ‘CalmsForte’ or ‘Sleep’ for an improved restful sleep.

Step 3: Step outside in nature often. Plants and trees contain terpenes that are inhaled into the body to heal and support your cells wherever there is a ‘hand up’ in class for receiving the terpenes. These are your cells that need nature’s healing, and it’s free!

Terpenes are also found in high-quality essential oils extracted from plants. ‘Cananda’ has high-quality essential oil blends with specific terpenes that benefit the immune system and support focus. Apply one drop to the palm of your hand, cup close to your nose and breath in for terpene inhalation.

Step 4: Supplementing an adrenal formula like ‘CanPrev – Adrenal Pro’ or ‘New Roots – Chill Pills’ can help to rebalance the stress hormones and promote calmness and sustained energy during the day as the stress hormones begin to reset.

Step 5: Remember that where your attention goes, energy flows. Notice where in your body you’re holding tension. Notice in your life where you’re holding tension and where you’re putting your focus.

Your body is influenced by the movies and TV you watch, the music you listen to, and the media and social media you follow, along with the seven people you’re around the most, who will calm or intensify your stressful state and imbalance your immune system. What can you do differently today?

Signs of a dysregulated immune system include low white blood cell count, a cold lasting more than three to four days, repeated colds or infection even after antibiotics, feeling burnt out, and slow wound healing or blood clotting.

If you’re experiencing a dysregulated immune system, follow the steps above to promote a parasympathetic nervous system.

In addition, supplementing omega 3 supports brain health, helps reduce blood clots by a blood thinning process, and reduces inflammation increased from stress, processed and refined foods, and digestive imbalances.

Step 6: Potent immune support includes ionic zinc or zinc bisglycinate, Vitamin D, and antioxidants like grape seed extract, resveratrol, and Reishi mushroom. Antiviral Echinacea throat spray from A.Vogel reduces a soar throat and cough quickly.

You matter, and transforming your routine and self-care to support your wellbeing matters as well. No one knows you like you do, and you get to honour yourself the most. What do you need today?

Namaste

Friends&Family » Winter 2021 | countrygrocer.com » 11

MEET THE

Tea m

A day in the life in Nanaimo Ever wonder what goes on behind the scenes at your neighbourhood grocery store? A lot!

We checked in with two Country Left, Eric Thomas, assistant manager at Chase River Country Grocer, Grocer assistant store managers to get and right, Dustan McKie, assistant manager at the Bowen Road store. a glimpse of what their day looks like.

Beyond stepping in where he’s Country Grocer, Dustan returned to the (Hint: It spans everything from staff needed, Eric also appreciates the opIsland 4 1/2 years ago. scheduling to stocking all your favouportunity to gain more experience and With an eye to what’s going on sale rite foods to creating an engaging and responsibility, working with distribufor the coming week, Dustan will work enjoyable store atmosphere.) tors and navigating planned sales to with the department Both Dustan get the best value for customers and managers to write daily McKie, from the Country Grocer. grocery orders to keep the Bowen Road “The last few years especially, I’ve store shelves stocked. store, and Eric tried to be a leader,” he says, crediting Dustan also appreciates Thomas, from the opportunity to tap into management for giving team members Chase River, start opportunities to grow in their careers. his creative side on the their day bright “I really enjoy the “I really enjoy the learning curve and store floor. and early, about learning something new.”

“I really enjoy buildan hour before learning curve and Regardless of the differences in their ing the store displays and the store opens learning something days, Eric and Dustan are united in getting it looking nice and at 7 a.m. For their appreciation for both their store new.” clean,” he says.

Dustan, it lets him teams and the family feel the company Eric, working under “get the lay of creates overall.

Chase River store manager Tom Barland” for the day ahead, get paperwork “I really like how well they treat you rows, starts his day looking for holes on started and help the receiver with the here. They really get to know you,” the shelves that need filling, and greetdelivery from Country Grocer’s Island Dustan says. ing those regular customers who start Independent Buying Group warehouse “I see every day how well the comtheir day early at the store. in Chemainus.

During the early days of COVID, he’d pany treats not only staff but also the “My job is basically to make Tory’s customers and the community – it’s be at the store’s front door for that first (store manager Tory Dillabough) life hour, and got to know everyone coming nice to be part of a company easier,” Dustan says with a smile. like that.” early to get their shopping done.

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12 » Friends&Family » Winter 2021 | countrygrocer.com

FACTORY/SHOWROOM

875 Viewfield Rd. Victoria, BC www.protechvi.com

A Warm Warm Welcome Welcome back back to A live Festival Festival 2022!

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 “Everyone speak to is just so happy that we we are areIIhaving 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 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”, 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 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, schools, studios,It’s advertisers, calls to studios, advertisers, sponsors and donors. been a sponsors sponsors and and donors. donors. It’s It’s been been a sponsors and donors.

It’s been sponsors donors. been aaa challengingand couple of yearsIt’s but finally we challenging challenging couple couple of of years years but but finally finally we we challenging couple of of years years but but finally finally we we challenging are back! couple are are back! back! are back! are back!

The Greater Victoria Performing Arts Festival (simply The The Greater Greater Victoria VictoriaisPerforming Performing Performing Arts ArtsFestival Festival Festival (simply (simply The Greater Victoria Performing Arts Festival (simply known as Festival) as old and Arts vibrant a tradition as The Greater Victoria (simply known known as as Festival) Festival) is isas as as old oldand and and vibrant vibrant aaatradition tradition tradition as as known as Festival) is as old and vibrant tradition 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 you are likely to come across.

2022 will mark the 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 year since performing artists first gathered in 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 to share their talent, learn more about their art and themselves, create Festival to share talent, learn more about themselves, themselves, and create create new new friendships. friendships.

Festival themselves, and create new 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 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 and encourage the incredible creativity and passion on ondisplay. display. on 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 Earlier 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 virtual Festival 2021 because performances in aaa of virtual Festival 2021 because it itstudents was was really really one one their of of the the only ways for for creative creative to show hardonly workways and talent during was really one of the only ways for creative itit was really one of the only ways for creative students students to to show show their their hard hard work work and talent talent during during the pandemic.

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

We gained aadown 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 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 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 same time BC was experiencing the peak of Covid transmission. 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 major step forward from 2020, when That was aaa 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 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 In March Marchand thewith province declared since World War II. the province declared a agatherings 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 public health emergency, and with the banning of aa 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 of more more than than 50 50 people, people, we we were were left left with with gatherings

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 choice.

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As always, we have intentionally taken a very As always, we have intentionally taken aaa very very As always, always, we have have intentionally takenfrom very As always, we have intentionally taken very inclusive approach withintentionally sections ranging the As we taken a inclusive approach with sections ranging from the inclusive approach with sections ranging from from the inclusive approach with sections ranging from very beginner level to thesections most accomplished, both inclusive approach with ranging the very beginner level to the most accomplished, both very beginner level to the most accomplished, both very beginner beginner level to the the most most accomplished, accomplished, both competitive and non-competitive streams, andboth the very level to competitive and non-competitive streams, and the competitive and and non-competitive streams, and and the the competitive and non-competitive streams, and participation of outstanding adjudicators. competitive non-competitive streams, participation of outstanding adjudicators. participationof ofoutstanding outstandingadjudicators. adjudicators. participation of outstanding adjudicators. participation School participation is a huge part, contributing School participation is aaa huge huge part, contributing School participation participation is a huge part,and contributing School participation is huge part, contributing bands, orchestras, is dance, choirs school School part, contributing bands, orchestras, dance, choirs and school bands, orchestras, orchestras, dance, choirs and school speech.

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

Private studios, clubs and educational speech.

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

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

Our woodwinds, brass, percussion and composition.

Our highlights concerts showcase enormous rangeOur of woodwinds, brass, percussion and composition. woodwinds, brass, and composition. highlights concerts showcase the enormous range of highlights concerts showcase the enormous range of performing arts thatshowcase is driventhe by enormous inspiring teachers highlights concerts concerts showcase the enormous range of highlights range performing arts that is driven by inspiring teachers performing arts that is driven by inspiring teachers and curiousarts minds. performing arts that is is driven driven by by inspiring inspiring teachers teachers performing that andcurious curiousminds. minds. and minds. and curious minds. and Whocurious knows where an aspiring performer’s passion Who knows where an aspiring aspiring performer’s passion Who knows where an aspiring performer’s passion will take them.

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A remarkable young artist of the cello, Lexie Krakowski, explains “GVPAF been a part of Lexie Krakowski, RMW Scholarship Winner 2019 will take them.

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Highlights concert information will Greater Victoria.

Highlights concert information will be posted on our website.

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Hope to see you there! be Bill Devey President, Bill BillDevey DeveyGVPAF Bill Devey Bill Devey President, President,GVPAF GVPAF President, GVPAF President, GVPAF

Recipes From Chef Michael

Chickpea Flatbreads with Pickled Beets

Molasses and Cumin Roast Pork & Pit Beans

Serves: 4 Prep Time: 60 min. Cooking: 20 min

Serves: 4

An epic-tasting, nutritionally dense vegetarian dish, each component goes together to create a lovely experience of taste and texture.

My signature dish and one of my favourites to cook, the low-and-slow method of roasting makes your whole house smell amazing. The beans are pretty darn good, too!

INGREDIENTS

INGREDIENTS

Pickled Beets 3 beets, top and bottom removed 3 cloves garlic 1 shallot, sliced thick 1 Tbsp olive oil 1 Tbsp butter Salt and pepper 1 cup white vinegar 1 cup water Salt & pepper 1 Tbsp fresh turmeric, fine julienne 1 Tbsp fresh ginger, fine julienne 3 Tbsp honey

Pit Beans 1 yellow onion, chopped 3 carrots, chopped 3 stalks of celery, chopped 8 cloves garlic, large chopped 2 tsp turmeric powder 2 tsp ancho chili powder 1 tsp sea salt 1 small can kidney beans 1 large can chickpeas ¼ cup balsamic vinegar 1 796ml can organic tomatoes ¼ cup molasses

Roasted Mushrooms 3 Tbsp extra virgin olive oil 1 knob of butter 4 cloves garlic, chopped 1 shallot, chopped About 3 cups mixed mushrooms (button, shitake, portabella) 2 Tbsp balsamic vinegar Chickpea fritters recipe (at countrygrocer.com) Toasted cashews 1 cup sour cream ¼ cup sliced green onion Foody Biz Red cabbage micro-greens

Roast Pork 600-700 g Pork shoulder or butt roast 1 onion, sliced thick into rings 3 - 4 Tbsp molasses 2 - 3 tsp whole cumin seeds ¼ - ½ tsp red pepper flakes 3 Tbsp chopped ginger 1 – 2 tsp flaked or coarse sea salt 1 bottle of Phillips Rootbeer

METHOD 1. Place beets on a small tray with garlic and shallots, drizzle with a little oil, add butter and season with salt & pepper. Wrap tightly with foil and bake at 350°F for about an hour.

2. Let beets cool a bit then peel (skins should peel off easily). Cut into bite-sized wedges or dice.

3. Bring water and vinegar to a boil, season liberally with salt & pepper, add beets, turmeric, ginger and honey. Simmer about 10 minutes, remove from heat and cool.

4. Preheat a large frying pan on medium high heat. Add oil and butter, then garlic and shallots. Sauté for 1 minute or so before adding half the mushrooms. Sauté a few minutes more, stirring regularly, then add remaining mushrooms. Sauté until mushrooms are nicely browned, add balsamic and remove from heat.

5. Combine green onions with sour cream, pureeing it into the sour cream if you have an immersion blender or mini food processor.

6. Follow the fritter recipe. To assemble, place fritters on the plate, then top with pickled beets after straining the liquid so the fritters don’t get soggy. Top with hot mushrooms, toasted cashews and a drizzle of sour cream and micro-greens. Enjoy!

14 » Friends&Family » Winter 2021 | countrygrocer.com

METHOD 1. Make the beans ahead unless you have two ovens. They reheat beautifully and can be made several days in advance. Preheat a large crock or pot on medium high heat. Add a little oil and onions, carrots and celery, sautéing several minutes until onions begin to brown. Add garlic and sauté for 1 minute, add spices, stir well and sauté 1 more minute.

2. Add beans, vinegar, tomato and molasses. Stir well, bring to a simmer then place in a 300°F oven for 2 hours. Check the moisture level throughout cooking to ensure they don’t get too dry. Add ¼ cup of water as necessary to prevent burning.

3. Place onion rings in the bottom of a small roasting pan, top with pork and drizzle with molasses. Season with spices, sprinkle some ginger, then flip and repeat, liberally coating with molasses, spices and ginger.

4. Pour enough root beer to come to the bottom of the pork then slow roast for 10 – 12 hours at 220°F. Alternatively, bump up the heat to 350 and have the roast ready in 1 ½ - 2 hours. The pork should be so tender it pulls apart effortlessly – fork tender.

5. Serve a few slices of pork garnished with some of the onions and a drizzle of the root beer jus with beans and a side of slaw to lighten the meal a little.

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Ciabatta with Bacon Aoili & Squash Browns Serves: 2 Prep Time: 45 min. Cooking: 10 min A labour of love, this sandwich has multiple homemade components that take it off the hook. Pair that up with a side of squash browns and you have an epic brunch or even a dinner-worthy sandwich.

INGREDIENTS

250.654.0021 sidneyscooters.ca www.sidneyscooters.ca 2378 Beacon Ave.

8 slices of Hertel’s thick sliced bacon 1 butternut squash (cubed) Sea salt Fresh ground pepper Cumin Granulated garlic

Stop by and see us, if you are around Sidney, and let’s chat about your challenges and solutions!

Bacon Aioli: 2 egg yolks 3 cloves garlic, chopped 1/2 or a shallot, chopped 2 sliced cooked bacon, from above 2 Tbsp balsamic vinegar 1/3 cup grapeseed oil Pesto ½ cup cashew ¼ cup Paradise Island Parmesan 2 cloves garlic ½ a shallot Juice of 1 lemon ½ container Foody Biz Hot & Spicy sprouts 1/3 cup grapeseed oil ½ tsp fresh pepper Ciabatta bread Natural Pastures Comox Camembert Fresh tomato

METHOD 1. Cook the bacon until nicely crispy, saving the bacon fat.

2. Toss the squash with the saved bacon fat and season liberally with salt, pepper, cumin and garlic. Bake in a preheated 375°F oven for about 25 min. until soft and caramelized, flipping half way through.

3. While the squash cooks, make the aioli. Combine yolks, garlic, shallot, 2 slices of chopped cooked bacon and the balsamic. Blend with an immersion or countertop blender until everything is incorporated.

With blender running, slowly add the oil. Set aside.

4. Combine the pesto ingredients in a food processor and puree until a little smooth, but a little chunky.

5. Cut the ciabatta in half. Spread pesto on one half and the bacon aioli on the other. Layer tomato, camembert and bacon.

fresh produce fresh quality fresh service 4911 Wellington Rd, Nanaimo, BC V9T 2H5 PHONE(250)758-0191

6. If you have a panini press, grill the sandwich until toasty.

Alternatively, grill as per your usual grilled cheese process. You can place another pan on top to create the press effect and then flip and toast on the other side. Serve with warm squash browns and bacon aioli for dipping.

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Friends&Family » Winter 2021 | countrygrocer.com » 15

Chef

MICHAEL WILLIAMS

Love your food What it’s always been about for me, in regards to my relationship with you, is to offer new ideas and ways to be creative and expressive while finding health and vitality in the food you eat. That’s always my mission statement in my role as a food service provider, educator, recipe writer and TV host.

Look back at the more than 500 recipes I have created for Country Grocer for your benefit. They’re all there for free at countrygrocer.com! There is something for everyone in that library and the vast majority of the recipes are nutrition forward with just the right amount of indulgence mixed in.

For a long time, food has been a key foundation on the path for me to be at my best. I learned in my early 20s how powerful eating with intention can be and it changed everything in my life. The more mindful I can be and the more effort I put into creating the food for each feeding opportunity, the better I feel.

The difference for me is night and day. Lots of veggies, enough protein, whether plant-based or from meat/fish and healthy fats is what I strive for. Shortly after I start veering off of the path, I can feel it. It’s like a compound effect

and the more I miss the mark, the more tired, sluggish and lethargic I become. I’m a firm believer in having treats and indulgences occasionally or in small portions while maintaining health and vitality through my eating 90 per cent of the time.

The beautiful thing is that eating well does not have to be boring. Really connecting with each step of the process is key as far as I am concerned. Staying in tune with the seasons is paramount. I do not buy fresh tomatoes, cucumber or zucchini very often at all this time of year. Summer fruits such as pit fruits, berries (unless frozen) and grapes are out.

I buy cauliflower and broccoli less as well and instead rely on veggies and fruit that store well or can even be harvested over winter such as cabbage, carrots, squash, kale, onions, garlic, ginger and pears and apples as far as the fruit goes.

If I really need to cook with tomatoes, I will get a nice canned variety instead of working with the fresh. So by staying aware of the seasons and adapting with them, I can choose the best products available which can only make my cooking better.

The next step is keeping everything nicely organized in the fridge, freezer and pantry. Take pride in putting away what

24 VARIETIES

Using only the freshest ingredients we can find to create gourmet dinner options without any added salt, sugar, or MSG.

Order online or pick up at a Country Grocer near you

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is going to sustain you for the next meals. Have a plan and know what you’re going to make. Trying to figure out what to make for dinner after a long day at work can be a harrying adventure and often ends up in a call for take-out. Write down what you’re going to make for the next few days, shop and stock, organize and then execute. I guarantee if you have a plan, even a loose one, you’ll succeed way more than if you do not.

Now, with your plan in place, when it is time to cook, embrace the chance. Love the opportunity to wash, cut and chop veggies. Listen to the sizzle in the pan, wipe and clean as you go.

Move slowly and imbue your food with love. Whether you’re cooking for yourself or your loved ones, if you put love into your food, your food will taste better… it’s true!

Keep on cookin’ folks and remember, dinner is better when we eat it together.

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Proud Supporter of Golf for Kids Friends&Family » Winter 2021 | countrygrocer.com » 17

Tidbits Everyone loves a parade!

After a year without a parade, the Country Grocer team was thrilled to be back on the road celebrating the holiday season atop this delightful float, courtesy of the creative talents of David Gray.

Show your heart this February This February, the Country Grocer family shows its heart with the annual fundraiser for the Heart & Stroke Foundation – BC & Yukon.

Last year, the seven stores raised an amazing $10,000 in support of research, treatment and prevention programs to fight heart disease and stroke.

This February, watch for the opportunity to show your heart with paper hearts available for purchase at the till.

Here in Canada, heart disease, stroke and related conditions take one life every five minutes, the Foundation notes. And while 9 in 10 people in Canada have at least one risk factor for heart disease and stroke, 8 in 10 cases of premature heart disease and stroke are preventable through healthy lifestyle behaviours.

Learn how to protect yourself and others, and to support leading-edge research, at heartandstroke.ca

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18 » Friends&Family » Winter 2021 | countrygrocer.com

Call 24/7: 778.440.8500 #5 - 831 Devonshire Road, Victoria www.earthsoption.com earthsoption.com

FLOWER

Power

with JOANNE ERQUICIA

Bloomin’ delightful!

Tips and tricks to enjoy long-lived flowers and plants this season ... and beyond The holiday season is always such a special time of year and your Country Grocer floral and garden departments are filled with a wonderful selection of fresh cut products and potted plants to bring some cheer in to your home.

We’re proud to offer Island-grown poinsettias, lovingly grown by our friends at Hilltop Greenhouses in Victoria, where the Murray Family have been growing poinsettias since 1975.

Arriving to the greenhouses as early as April and May, the plants are then carefully tended to for months to bring us the most beautiful holiday plants.

Native to Mexico and Central America, poinsettias like to be kept warm and dry, but keep them away from direct heat sources such as wood stoves or vents, and definitely away from drafts. Do not over-water. With proper care, your poinsettia will last well into the New Year and carry on through the growing season as a green plant!

Our fresh-cut Island-grown Douglas fir Christmas trees from our friends at Wintergreen Christmas Tree Farm in Mill Bay are grown from tiny seedlings all the way up to mature 5 to 7-foot trees without the use of any harmful chemicals.

Their fields are covered in clover as a natural soil enhancer and weed suppressor, not to mention a feasting opportunity for the hard-working pollinator bees buzzing around during the warm days of spring and summer.

To care for your tree

• Before taking it inside, re-cut 1 to 2 inches off the base of the trunk for optimal water intake. This will help your tree stay well hydrated.

• Keep the tree as cool as possible, away from direct heat sources.

• Ensure there’s adequate water every day, never letting the reservoir run dry.

Hoping for a clean and tidy removal after the season?

Before you set up your tree, place a “tree bag” or large drop cloth in the space where it will stand, then put your tree in place on top of the drop cloth. Hide the cloth by tucking the edges under a tree skirt until you are ready to remove the decorations and the tree. Then, simply remove the skirt and spread the drop cloth out to catch any falling needles and help keep clean up to a minimum.

Looking ahead to spring

Country Grocer Floral Departments have a beautiful selection of indoor potted plants, mixed planters, fresh floral bouquets, and, unique to each location, a lovely selection of giftware all ready for your gift-giving needs.

We also offer our very own “Country Grocer Classics” gift baskets. Available in small, medium and large, these are created in-store by our talented floral teams with non-perishable items, allowing you to buy ahead and not worry about food items going off before the gift is delivered. Each basket is carefully wrapped in cellophane and finished with a festive bow.

No matter the holiday, visit the garden departments for a nice selection of themed outdoor potted plants for the gardeners on your list – after all, I have yet to meet a gardener who doesn’t have room for a least one more plant! Enjoy them now with their holiday flair, then pot up or plant later for ongoing enjoyment in the garden.

Speaking of gardeners, select stores also have seasonal West Coast Seeds in stock for early January indoor plantings – perfect stocking stuffers for the green thumb. Tie in a bag of starter mix, a pair of gardening gloves, and maybe a few small pots wrapped up under the tree and voila, you’ll have one happy plant person who’s already dreaming of spring!

Friends&Family » Winter 2021 | countrygrocer.com » 19

Tidbits

Help Fill Children’s Dreams this Christmas This holiday season, Country Grocer once again joins with Island growers to support Island children.

Since 1986, the Help Fill A Dream Foundation has supported families from Vancouver Island and Salt Spring Island whose children are diagnosed with lifethreatening or critical conditions. Support includes family assistance for costs such as medical equipment and travel, and other supports to improve their quality of life.

This winter, Country Grocer offers several ways to support this vital work: purchase a $2 paper token at the tills; pick up an Island Good, locally grown Eurosa Farms Bouquet, with $3 from each bouquet benefiting the Help Fill A Dream Foundation; or select an Island-grown Christmas trees, with $2 from each tree going to this Island-grown charity.

To learn more, visit helpfilladream.com

• Pet Supplies • Pet Food • Livestock Feed • Grass Seed • Fertilizer 975 Langford Parkway, Langford 1970 Keating Cross Rd., Saanich

Pets

Part of the Family Meet Chester, a nine-year-old golden retriever from Victoria.

While a senior doggo, you’d never know it from his energy, says mom Arielle.

Always a puppy at heart, Chester loves the ocean – yes, he’s a big swimmer! – and as you can see from his smile, he loves hiking.

“And he is certainly food motivated – you’ll never have to use a leash if you’ve got a pocketful of treats!” says Arielle.

“Love him.”

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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Friends&Family » Winter 2021 | countrygrocer.com » 21

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

SALT SPRING ISLAND 374 Lower Ganges Rd. 250-537-4144 7am to 9pm 7 days per week

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

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