Country Grocer Friends & Family Winter Edition

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

Winter 2023-24 | Complimentary

Housing families

Building a new Habitat for Humanity partnership

In the hothouse

What’s growing on Vancouver Island

Goodness from scratch

Inside Country Grocer’s bakeries Recipes I Nutrition I Pets I What’s in Store

countrygrocer.com

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Winter 2023 | countrygrocer.com

100% ISLAND-RAISED, FARM FRESH

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

FARMHOUSEPOULTRY.CA

Winter 2023 | countrygrocer.com

Friends&Family 3

Here for our locals!

Trained Nutrition experts at all 11 local locations We are here to assist you!

Our experts are trained in a variety of erent supplements including vitamins, minerals, protein powders, body care and many other products that will aid you in furthering your self care goals!

Please feel free to ask our nutrition team if you have any questions!

weekly nutrition savings! countrygrocer.com/flyer 4 Friends&Family

Winter 2023 | countrygrocer.com

IN THIS ISSUE

WELCOME

Friends & Fa mily!

As we wind down to the cooler and darker days of winter and reflect on the last year, we want to thank PETER CAVIN, DIREC TOR our customers, COUNTRY GROCER team members and suppliers for your tremendous support!

2023 brought a lot of exciting changes for us; specifically, the acquisition of the four 49th Parallel locations. We are thrilled that our family has grown!

Over the next year, we’ll be making more changes to make the new stores our own. There are always a few growing pains to expect but we’re delighted with how smoothly things have gone so far.

We are looking forward to 2024 as we have some exciting things planned!

We have a new partnership with Habitat for Humanity this spring, as we all know how hard it is to find affordable housing – learn more on page 12, and watch for further details coming to you this spring.

2024 also marks our 40th year in business and we can’t thank you enough. As one of the only independent, Island-owned grocery chains left on the island, your support means everything.

We hope you have a fantastic holiday season with family and friends.

Peter Cavin

Hothouse growing: Island-fresh goodness, from farmer to you

RECIPES – PAGE 16 Gingerbread Biscotti Reverse-Seared Pork Loin Roast with Apple-Cranberry Chutney Winter Squash, Vegetable and Coconut Soup ON THE COVER Dave Evans, Bakery Manager at the Cobble Hill Country Grocer

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Want to see your ad in

Country Grocer photo

Editor Jennifer Blyth jennifer.blyth@blackpress.ca Group Publisher Michelle Cabana

Publisher Randi Page randi.page@blackpress.ca Advertising Sales Limara Yakemchuk Production Lily Chan

Circulation 250-480-3285

Call LIMARA at

818 Broughton St. Victoria, BC V8W 1E4 blackpress.ca Friends & Family magazine is published quarterly by Country Grocer and Black Press. The points of view or opinions expressed herein are those of the authors and do not necessarily reflect the views of the publisher of Friends & Family. The contents of Friends & Family magazine are protected by copyright, including the designed advertising. Reproduction is prohibited without written consent of the publisher.

250.480.3242

limara.yakemchuk@blackpress.ca

Winter 2023 | countrygrocer.com

Friends&Family 5

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IN THE

hothouse Stuart Green, Cedar

A look at what’s growing inside Vancouver Island’s greenhouses

BY JENNIFER BLYTH When Ivar and Patricia Rages first established their Port Alberni farm back in the 1960s, they began with a small market garden in the spring and summer, and calves they’d raise through spring.

Ivar was still working at the Port Alberni mill at the time and drove a fuel truck for the Co-op when time allowed, recalls son Anthony, who with brother John is a second-generation grower at Rages Farm.

As the farm grew, Ivar turned to growing full-time, cultivating more land, adding greenhouses along the way and eventually forgoing the calves for cucumbers.

“He said that plants can’t run away,” Anthony recalls with a chuckle.

It was a query through the farm market that piqued interest in English cucumbers. Field cukes, among the

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variety of produce the farm grew at the time, have a thick skin that’s typically peeled before eating, but a shopper requested the long English variety, which boasts smaller seeds and thin, edible skin.

Today, the farm is home to 25,000 square metres of greenhouses – about six acres in all – that grow English cucumbers and mini-cucumbers, distributed to local stores like Country Grocer through Vancouver Island Farm Products from March through October.

As business transitioned from supplying locals through their farm market to supplying shoppers across the Island through local grocers, packaging and transportation then became part of the growing equation. Unlike the tougher-skinned field cucumbers, thin-skinned English cukes must be wrapped, Anthony explains.

And as consumer needs shift, the Rages family continues to look at ways

Winter 2023 | countrygrocer.com

Richard Murray picks cucumbers at Hilltop Greenhouses in Saanich COUNTRY GROCER PHOTO

“When we can do something for the community, whether it’s flowers or the cucumbers, that’s a driving force for us.”

– Richard Murray, Hilltop Greenhouses

the farm may evolve, too.

“We understand that strawberries can grow well in the greenhouse,” Anthony says.

Peppers all day long

North of Ladysmith, the opportunity to grow food is the culmination of a

life-long passion for Matt Charlton, who purchased Island Hothouse six years ago.

As a child, he enjoyed his grandparents’ Malahat garden, and then his parents established a hobby farm with an eye to self-sufficiency, first focusing on pigs and chickens before starting a small garden for the family.

“Every time someone came to buy chicken or John and Anthony Rages, at the family farm in Port Alberni. pork, they’d ask to see what was growing and would want Growing on the hilltop to buy that, too,” Matt recalls.

After working in Alberta for a time, From their 10-acre property outMatt was keen to get back to the Island side Victoria, Hilltop Greenhouses and family, and happened on a real has been delighting locals with their estate listing for Island Hothouse. beautiful flowers, herbs, fruits and Today, about 90 per cent of their vegetables for more than 50 years. crop is sweet bell peppers, along with Brothers Richard and Len Murray eggplant, some hot peppers, cucumbers continue the family farm founded by and tomatoes, all grown in about their parents, today growing a season2 1/2 acres of carbon neutral hothouses, al mix of florals, herbs and cucumbers. heated with a biomass boiler that burns Spring starts the season with wood waste recycled from demolition various garden annuals and baskets projects.

– many of which you’ll find in your “It’s been the best thing I’ve ever Country Grocer floral and garden done,” Matt reflects. “I really like seedepartment – before making way for ing the plant growth and development.

There’s nothing cooler than putting the plant in the ground and feeding it and watering it, then it gives you a present.

“Plus, I really like the quality and taste of the food we produce.”

Looking for opportunities to grow the business, Matt recently purchased another property in Merville, north of Courtenay, where they’re focused on growing field vegetables, like asparagus, beets and carrots. Working with his wife, Aurora, and a team of workers, he loves the challenge – and rewards – that every day brings.

“It’s been crazy and it’s been a learning experience, but I’m never bored,” he says.

COUNTRY GROCER PHOTO

vertically grown long English cucumbers and mini cukes.

From late summer, it’s time for fall chrysanthemums before beautiful Christmas poinsettias fill the greenhouses with seasonal cheer.

“The greenhouses really are productive 12 months a year,” notes Richard, who appreciates the variety of the changing seasons and crops.

“When we can do something for the community, whether it’s flowers or the cucumbers, that’s a driving force for us,” he says noting the importance of local companies like Country Grocer for making it possible.

Winter 2023 | countrygrocer.com

At Island Hothouse, Matt Charlton specializes in sweet bell peppers.

Friends&Family 7

Goodness, from scratch

Peek inside Country Grocer’s bakeries to see what’s cookin’

BY JENNIFER BLYTH If you’re looking for a stand-out dessert for your holiday table, a sweet treat to share with friends (or to treat yourself!) or fresh bread for those turkey sandwiches, Country Grocer’s talented bakers likely have just what you’re craving.

Regardless of which you choose, you can count on real ingredients crafted from scratch into mouth-watering temptations.

“We’re the last true scratch bakery in a grocery store on the Island and we stand by our quality,” says Dione Summerfield, Country Grocer’s Bakery Operations Manager.

Dione highlights the bakers’ specific skill sets, whether they’re hand-crafting your favourite sourdough or decorating a custom-ordered birthday cake. Taking no shortcuts, their melt-in-your-mouth shortbread and butter tarts are made with real butter, as is their signature buttercream icing.

Of course, with the cost of ingredients rising for the bakery team, just like everyone else, they also work hard to keep prices manageable, recognizing that for many people, treats are an indulgence, Dione notes.

Where a full-sized cheesecake might be too big for a family of two, for example, a four-inch option is just right. Other items, like their house-baked buns, they try to offer in different sizes to keep the price point lower when you don’t need a lot.

Country Grocer’s talented bakery team are up early to ensure your sweet treats and go-to breads are baked fresh and ready when you need them.

What are some of Dione’s go-to recommendations from the Country Grocery bakery?

Definitely their signature sourdough rounds, featuring a perfectly delicious crust, and you won’t go wrong with one of their centrepiece desserts.

“The Black Forest Cake is always a favourite and we do an amazing fresh fruit trifle with white cake made in-house and fresh whipped cream,” Dione says.

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Winter 2023 | countrygrocer.com

Filling the Dreams of Island children 13th annual campaign runs through Dec. 14 An extra-special guest joined two Vancouver Island children to kick off the 13th annual Help Fill A Dream holiday campaign with Country Grocer.

“Batman,” Scott MacFarlane, joined Gryffin, Olivia and their families at Eurosa Greenhouses in Central Saanich to launch the campaign with Help Fill A Dream Executive Director Craig Smith.

The campaign raises both awareness and funds to support and fill the dreams of children on Vancouver Island and the Gulf Islands who are facing life-threatening or critical conditions.

Batman was also on hand to present Gryffin and Olivia with their dreams. Gryffin, who was born with congenital heart disease, will travel on his Dream trip to Mexico in March. Olivia’s family is planning her dream trip for this summer.

“Help Fill A Dream has been a very important part of Olivia’s life since she was diagnosed with a rare and life-threatening metabolic disease called tango2 at seven months old,” says Olivia’s mom, Gloria. “Over the last five years they have blessed Olivia multiple times by helping her acquire some of the equipment she uses, paying for medications, providing funding for travel and accommodations, and if everything goes smoothly, next year she will finally get to take her trip to Newfoundland to meet her family.

“We are forever grateful for the kindness of this organization, and for all the people who have and will donate to support what they do,” Gloria says.

Help Fill A Dream has provided direct support to nearly 4,000 Island children and their families since 1986.

Learn more at helpfilladream.com JENNIFER BLYTH PHOTO

Shine a light on youth this Christmas This holiday season, a simple gift can make a world of difference to youth in Greater Victoria.

In its sixth annual holiday campaign, the Threshold Housing Society has partnered with Silk Road Tea in Victoria and the Crowfoot Collective in the Cowichan Valley to create unique gift ideas for the holidays. Proceeds from the sales will help provide housing and support services to vulnerable youth.

The tea and candles are both available at the Royal Oak and Esquimalt Country Grocers.

Each box of Silk Road tea includes 12 special blends of high-quality Silk Road tea: Express Chai, Mango Shade, Ceylon, English Breakfast and Imperial Earl Grey black teas; Sour Cherry, Jade Spring, Jasmine Oasis and Quench green teas; and Angel Water, Winter Warrior and Philosopher’s Brew herbal teas.

New to the campaign this year, the Indigenous-owned Crowfoot Collective has created a three-inch, hexagon pillar candle, crafted from beeswax from Island bees pollinating Island flowers.

The Threshold Society works to open doors for youth and prevent adult homelessness by serving at-risk youth experiencing homelessness, aging out of care, or fleeing violence in the home.

To learn more about their goals, services and how you can help, visit thresholdhousing.ca

Winter 2023 | countrygrocer.com

Friends&Family 9

FLOWER

Power

with JOANNE ERQUICIA

A gardener’s down time?

Really, a gardener’s work is never done – thankfully!

Winter is often thought of as the down time for gardeners.

I am hoping to pick That may be true when it comes to weeding, planting, watering up some tomato, pepper, and physical chores, but a gardener’s work is never done. and cucumber seeds from As we transition into winter from fall, I allow my garden to West Coast Seeds to start rest “naturally.” And by naturally, I mean that I do as little clean indoors this New Year. up as possible.

HolI leave the leaves for mulch lyhocks, over my perennial beds and foxaround the trunks of select magloves, ples. This not only protects the coneplants from the elements but also flowers, and alyssum I’ll start in the provides a safe haven for many unheated greenhouse a little later on.

As I admire the twiggy bushes and beneficial insects to over-winter My attempt at growing ginger didn’t go perennial seed heads from the warmth so well last season. I started them late in the in.

Yes, this will also provide shelwhich didn’t give me enough growing of my kitchen window, I can’t help but season ter for non-beneficial bugs but I time for a harvest. feel that the good outweighs the dream of what the garden will look This New Year, I’ll be grabbing a few bad here. good-sized knobs of ginger from our very like next season. This is when I start I also prune and deadhead as own Country Grocer produce department and little as possible. Select shrubs planning my seed and plant wish list. planting them indoors as early as January / and trees that I need to keep to a February. certain size may get their annual My hope is that they will have sprouted trim now. I tend to leave hydranand be ready for potting up in the ungeas, roses, rudbeckia, salvias, coneflowers, and some grasses heated greenhouse by April /May. This should give them ample time before for birds to peck away at. harvesting in September / October.

This also provides some of the most lovely winter interest Fingers crossed. during the dark and dreary days of the season.

There are many plants that I There is still a lot of beauty left in our gardens even as they won’t be starting from seed, merely go dormant. due to space, time and lack of ability.

As I admire the twiggy bushes and perennial seed heads from I’ll patiently wait while our Island the warmth of my kitchen window, I can’t help but dream of growers grow them and will happily what the garden will look like next season. This is when I start purchase them from our Country Grocer Garden Departments. planning my seed and plant wish list.

Hopefully by then, the “down time” of winter will be a disCertain seeds need to be started as early as January / Februtant memory and those physical chores of warmer days become ary inside the warmth of our homes to give them a long enough part of our regular routine once again. growing period to be able to produce. Others can wait until later to be planted in unheated greenhouses and some can even be direct sowed outdoors after that.

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Winter 2023 | countrygrocer.com

COUNTRY GROCER PHOTO

‘Our Stanley Cup’

Some of the hard-working team at Country Grocer’s Royal Oak store, which brought home national honours.

Royal Oak team earns national kudos The Royal Oak Country Grocer team put another feather in their collective cap in the fall with a Canadian Independent Grocer of the Year gold award.

Recognized in the regional medium-surface category for British Columbia and Yukon, the award was presented at October’s 61st annual Canadian Independent Grocer of the Year Awards.

The awards are presented to the top-scoring stores from the four Canadian regions in the small, medium and large size categories.

“I am super proud of the staff. We have high standards here and plenty of pressure from our exceptional growth but they keep delivering,” says Royal Oak store manager Shaun Erdei. “The recognition from this team award is

“The recognition from this team award is our Stanley Cup and it is well-earned.”

– Shaun Erdei, Royal Oak Store Manager our Stanley Cup and it is well-earned.”

Earlier in 2023, the national grocery organization recognized Country Grocer Director Peter Cavin as a lifetime member.

Founded in 1962, the Federation

is a non-profit trade association that supports more than 6,900 independent, franchised and specialty grocery retailers across Canada, providing programs for operational excellence and fostering solid relationships among retailers and suppliers.

The Canadian Independent Grocer of the Year is the organization’s most prestigious award. Each year, independent stores from across Canada compete for the coveted title in each of the specialty, large, medium and small surface categories.

Each competing store is visited personally by a retail management expert, who evaluates stores based on retailing excellence and innovation, team performance, customer service, use of space, freshness and cleanliness.

Winter 2023 | countrygrocer.com

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The recently completed Bakerview community in North Saanich provided homes for 10 families, including the Clarkes.

Building homes, building community Housing families with Habitat for Humanity Victoria

However, the two pack a powerful one-two punch, both in the quest to get working families into affordable housing and its environmental initiative to divert items from the landfill.

BY JENNIFER BLYTH Few topics are as top-of-mind right now as the cost of housing on Vancouver Island.

Whether you’re looking to buy your first home or find a bigger space for a growing family, limited inventory, a growing population and factors like increased construction costs have pushed homeownership increasingly out of reach for many.

This really is a community initiative. It amazes me that every day I see people come and donate and others coming to buy – we are all coming together to make this mission of Habitat happen.”

Habitat for Humanity Victoria is building hope for South Island families, with the support of community, including corporate partners like Country Grocer, and its social enterprise the ReStore, with locations in Victoria and Langford.

While many people have heard of Habitat for Humanity, and the ReStore, they don’t necessarily put the two together, notes Matty DiMillo, ReStore Corporate Donations Manager at Habitat for Humanity Victoria, serving the South Island, from Duncan through Greater Victoria.

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PHOTO COURTESY HABITAT FOR HUMANITY

Winter 2023 | countrygrocer.com

Part of an international network of Habitat branches, “we build sustainable, safe homes for hardworking young families,” Matty says.

Additional Habitat locations serve the Central Island and Campbell River.

Since its founding in 1990, Habitat Victoria has built 34 homes – Matty DiMillo locally and served 37 families. Most recently, Habitat Victoria completed the 10-home Bakerview project in North Saanich, and in 2024, the group breaks ground on its next project, family-sized townhouses in the Gordon Head area of Saanich.

How does it work?

Through Habitat, families donate at least 500 hours in the ReStore or in some other function on behalf of Habitat for Humanity and then once their homes are built, their mortgage

HOW YOU CAN HELP • Visit the ReStore for your next home renovation or decor project: In Saanich at 721 Vanalman Ave. and in Langford at 849 Orono Ave. • Drop off or request a pickup of donations for ReStore at habitatvictoria.com/restore • Visit the annual Gingerbread Showcase at the Hotel Grand Pacific, open daily through Jan. 4, then vote for your favourite and make a donation to Habitat Victoria at habitatvictoria.com/ gingerbread • In April, watch for a special promotion with Country Grocer’s 11 locations, including the opportunity to donate at the till. is no more than 30 per cent of the gross household income. Families in a position to do so must place a down payment on the home, but it’s not required for families without the means.

Habitat Victoria partners with a conventional lender and the family will be required to qualify for an interest-bearing mortgage for approximately a one-quarter of the value of the home. Habitat offers the remainder of the mortgage at 0 per cent interest to ensure affordability.

“The cost of housing has never been a greater point of concern for people in the community, especially for Gen X parents looking at their kids trying to get into the market,” Matty says.

“This really is a community initiative. It amazes me that every day I see

Rendering of a new Habitat Victoria project coming to Gordon Head, in Saanich

people come and donate and others coming to buy things – we are all coming together to make this mission of Habitat happen.”

Last year, the ReStore diverted three million pounds of goods from the Hartland Landfill – 270,000 unique items that were given a new purpose.

The circular economy

In addition to welcoming more individual volunteers and donors, Matty is also excited about developing more corporate partnerships for the local organization.

So, where does the ReStore factor in? Individuals and businesses donate both new and used items to the store, items that are then purchased by others undertaking a renovation project or looking to outfit their home.

And if you haven’t visited the ReStore in a while, you might be surprised at all you’ll find.

In fact, in addition to construction materials, cabinets and fixtures, furniture now makes up about 60 per cent of sales here on the South Island, Matty notes.

“Those partnerships let us create products that people can enjoy and feel good about buying,” he says.

And coming up in April, Country Grocer launches its new fundraiser, including the opportunity to help out with donations at the till. “That support couldn’t be more important,” Matty says.

Learn more at habitatvictoria.com

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Winter 2023 | countrygrocer.com

Friends&Family 13

Good dogs deserve good treats

There’s nothin’ ruff about Great Jack’s Grain-Free treats, crafted in South Surrey from locally sourced ingredients. Choose from Soft & Chewy or Freeze-Dried treats, available in four different flavours your pup will love.

Savoury salamis

Freybe has upped their salami game with this flavourful new line of cured meats, with such tasty combinations as Tequila and Ghost Pepper, Fennel, Herbs and Garlic, and Asiago and Cracked Black Pepper. The ideal addition to your next charcuterie board!

Delicious nibblers

In case you needed another reason to nibble on cheese, Armstrong has added some savoury new options, including Smokey Bacon-flavoured cheese curds and Combos, featuring cheese and naturally smoked salami or ham sticks.

Certified Organic Coffee

• Made on Vancouver Island • Eco-Friendly

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Winter 2023 | countrygrocer.com

• 100% All Natural Wood

• Carbon-Neutral

• No Artificial Binders

• Minimal Ash

• Renewable Resource

• Clean Burning

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WHAT’S IN

Store

Structured Silver

For those considering adding silver to their skin protection and wellness regime, Beyond Silver’s new structured silver offers improved options over those from decades past, including better silver, a mild base and addition of aloe vera for the gel.

Soup time!

Make the soup you love with these new half-size packs from Mitchell’s Soup Company. The three-soup combos include Classic Chicken and Herb, Old-Fashioned Beef Barley and Mexican Tortilla soup mixes – you just add the chicken, beef or fresh veggies.

Crispy goodness

Promising all the taste without the guilt, The Good Crisp Company has crafted a delicious selection of stacked chips the whole family can enjoy – gluten-free, GMO-free and free of major allergens.

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Recipes From Country Grocer

Reverse-Seared Pork Loin Roast with Apple-Cranberry Chutney Serves 8 Tender juicy meat, crisp skin and a super-flavourful fruit chutney make this a wonderful (and easy!) holiday entrée.

Chutney can be made up to four days ahead of time INGREDIENTS Pork Roast 2 kg (4.5 lbs) pork loin roast with fat cap still on Salt & pepper Chutney 1 litre (4 cups) peeled and chopped apple (about 4 apples) 250 ml (1 cup) fresh or frozen cranberries 15 ml (1 Tb) finely minced fresh ginger 5 ml (1 tsp) whole cloves 1 ml to 2.5 ml (1/4 to ½ tsp) red chili flakes 1/8 tsp salt 60 ml (1/4 cup) fresh lemon or lime juice 30 ml (2 Tb) water 90 ml to 120 ml (6 Tb to ½ cup) granulated sugar METHOD Pork Roast: Preheat oven to 325°F (300°F on a convection setting). Score fat cap of the roast into a criss-cross pattern (cut through the fat, but not the meat). Pat roast dry with paper towels. Sprinkle very generously all over with salt and pepper.

Place on a rack in a roasting pan and place in the oven.

Bake about 1 hour, or until the internal temperature of the pork registers 115°F on an instant-read thermometer.

Increase oven heat to 450°F (425°F on convection setting) and roast for 20 to 30 minutes more, until the fat cap has rendered and gotten crispy, and the pork’s internal temperature registers 145°F on an instant-read thermometer (it should rise to over 150°F after it’s removed from the oven).

Let pork roast rest for 10 minutes before slicing.

Chutney: In a large saucepan, combine prepared apples, cranberries, ginger, cloves, chili flakes, salt, lemon or lime juice and water. Bring mixture to a boil, stirring continuously.

Add sugar, stir to combine, bring to a boil again and then reduce heat to medium-low.

Let simmer, uncovered, stirring frequently, for about 10 to 15 minutes, until cranberries have completely broken down, apples have partially broken down (they should still be somewhat chunky), and the mixture is shiny and fragrant.

Taste to see if you want to add more sugar or spice. Transfer to a bowl to let cool, then scrape into a jar or container. Chutney can be refrigerated up to four days before serving, and can be served warm or cold.

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Gingerbread Biscotti Makes 2 dozen biscotti These are perfect for dipping into a cup of hot cocoa or chai tea. They will last about a month if nobody eats them first!

INGREDIENTS 350 g (2-1/2 cups) all-purpose flour 10 ml (2 tsp) ground ginger 5 ml (1 tsp) ground cinnamon 1.25 ml (¼ tsp) allspice 1.25 ml (¼ tsp) cloves 2.5 ml (½ tsp) salt 5 ml (1 tsp) baking powder 1.25 ml (¼ tsp) baking soda 2 whole eggs 1 egg white 280 g (1-1/3 cup) packed dark brown sugar 43 g (3 Tb) butter, melted and cooled slightly Optional additions: 1 cup diced Australian crystallized ginger, 2 Tb orange zest, 1 cup dried cranberries METHOD Preheat oven to 350°F. Line a baking sheet with parchment paper.

In a medium sized bowl, whisk together the flour, ground spices, salt, baking powder and baking soda until evenly mixed.

In a separate large bowl, whisk the eggs and egg whites until the yolks and whites are combined. Add brown sugar and butter, whisking until well blended.

Using a wooden spoon, stir in the flour mixture into the egg mixture until mixed. The mixture will be sticky.

Winter Squash, Vegetable & Coconut Soup Serves 5 Very flavourful and vegetarian-friendly, this soup is sure to become a winter favourite.

INGREDIENTS 45 ml (3 Tb) vegetable oil 1 medium onion, diced fine 3 cloves garlic, peeled and minced 15 ml (1 Tb) minced fresh ginger Optional – 15 ml (1 Tb) minced fresh lemongrass 30 to 45 ml (2 to 3 Tb) red Thai curry paste 2.5 ml (1/2 tsp) turmeric 7.5 ml (1-1/2 tsp) salt 1 litre (4 cups) broth or water 1 small red bell pepper, seeded and diced small 375 ml (1-1/2 cups) sliced sui choy or green cabbage 750 ml (3 cups) diced peeled butternut squash 1 can coconut milk 500 ml to 750 ml (2 to 3 cups) sliced spinach Cilantro and/or basil leaves for garnish Heat a soup pot over medium-high heat. Add oil and swirl to coat bottom. Add onion and sauté, stirring frequently, until onion is translucent, about 5 to 7 minutes. Add the prepared garlic, ginger, lemongrass, curry paste and turmeric.

Sauté about 1 minute, until fragrant. Add broth.

Add salt, along with prepared pepper, sui choy (or cabbage) and squash. Bring to a boil. Reduce heat to low, cover and let simmer 10 to 15 minutes, until all the vegetables are tender and squash is starting to break down a bit.

Divide the dough into two equal pieces and place the parchment-lined baking sheet. Shape each into a smooth, flat-topped log about 1½ inches wide and about 12 to 14 inches long. Place logs 3 inches apart.

Add the coconut milk and sliced spinach and simmer about 5 more minutes. Taste to adjust seasoning. The soup may need more salt or curry paste, or you might want to add a bit of brown sugar and/or lime juice.

Bake for about 20 to 25 minutes, until they feel firm to the touch. Remove from the oven and let cool for 15 minutes. Turn down the oven to 300°F.

Serve immediately, sprinkling each bowl with chopped cilantro, if desired. The soup will last for four days in the fridge.

Place cooled logs on a cutting board and slice on the diagonal into ½-inch thick slices. Arrange the slices upright on 2 baking sheets, leaving room for air circulation, and bake them again for 20 to 30 minutes, rotating the trays half way through baking.

This second baking dries the biscotti to give them their nice crunch and excellent keeping qualities. Let the biscotti cool on wire racks before packing into cookie tins.

Winter 2023 | countrygrocer.com

Chef ’s Notes

with CHEF HEIDI FINK

Warmth, light (and budgettightening) at home

It’s coming into the darkest time of year, but also the cosiest. It’s the time of year when I am most interested in cooking and baking.

There’s something about the cold and early dark that drives me to make warmth and light inside my home; that mostly comes in the form of delicious food.

The warmth created by the oven, the wonderful smells from the simmering soup or baking cookies, the satisfying feeling of making something to nourish oneself or one’s family – this all helps to combat the winter blahs.

Reverse searing works perfectly in this issue’s recipe for However, this winter, more than any other, inflation has Roast Pork Loin. The meat is tender and juicy throughout, me tightening my food budget, trimming and the outside is delicious with a crisp away excessive or expensive ingredients. crackling crust.

This is not to say that I won’t splurge a Served with a simple and punchy bit during the holidays, but I need to be Apple-Cranberry-Ginger Chutney, this mindful of my daily cooking, making meal is easy on both the budget and the better choices at the supermarket, carepalate. fully balancing the cost of things versus I have been using inexpensive ingredi“I have been using what we will actually enjoy eating and ents in creative ways more often, which inexpensive ingredients in allows me to keep food costs down withwon’t waste.

For that reason, pork has been making out sacrificing on flavour and kitchen creative ways more often, a more frequent appearance on my joy. which allows me to keep dinner table.

What better way to get creative and Easily one of the most cost-effective budget-minded in the kitchen than infood costs down without meats, pork serves well as both a weekcorporating more vegetarian meals? My sacrificing on flavour and day dinner workhorse and a spectacular Winter Squash & Coconut Soup fits the holiday centerpiece, without breaking bill perfectly! It’s big on flavour without kitchen joy.” the budget. being complicated or expensive.

I have been tinkering around with the Finally, I have been baking more with best way to keep lean cuts of pork moist and tender; my flavourful spices and less with chocolate and butter. Luckily, many traditional holiday favourite cookies rely on the same favourite method by far is reverse searing. strategies, particularly more old-fashioned cookies – think Reverse searing is well-known among chefs for promoting a more evenly cooked and juicy final product. It gingerbread, lebkuchen and biscotti.

My Gingerbread Biscotti are out-of-this-world, but cost can be used on beef as well as pork. pennies to make. They are absolutely one of my favourite holiWith this method, the cook sears the meat at the end of day cookies and I am thrilled to share the recipe with you. Try cooking, rather than at the beginning. This prevents the them dipped into a cup of tea or coffee, and settle down into a outside of the meat from getting overcooked before the moment of joy. inside reaches the desired temperature; it likewise gives Whatever the weather and whatever your budget, I wish you more control on browning the exterior and preventing a cosy holiday season filled with warmth and light. scorching.

Winter 2023 | countrygrocer.com

Friends&Family 17

NUTRITION

Notes

Hormone imbalances: signs & symptoms Habits to support hormone health – naturally

BY JENNIFER FOURNET Nobody wants to be at the mercy of their hormones. Imbalances can cause a wide range of unwanted symptoms, from weight gain and irregular sleep to low energy, mood changes and body temperature challenges.

Hormones are chemicals produced by glands in the endocrine system and released to the bloodstream. An imbalance occurs when there is too much or too little of a hormone.

With more than 50 hormones in the human body all contributing to different functions, an imbalance could create a wide variety of symptoms, depending on the hormone involved. Because of that, it’s important to speak to your healthcare provider no matter what you think the cause could be.

Certain life stages could push hormones out of balance, such as: • Puberty • Pregnancy • Menopause But other factors can affect your hormone balance, too, such as stress, steroid use, or medical prescriptions.

These causes can often be addressed with stress management and exercise, however if symptoms persist, and before

18 Friends&Family

beginning any supplements, seek advice from your healthcare provider.

Signs of imbalance include: • Unexplained weight gain • Depression or anxiety • Night sweats or temperature changes • Frequent bowel movements • Higher-than-normal cholesterol levels • Numbness and tingles in your hands Diagnosis and tests: Your healthcare provider can use blood work to check your hormone balances, as they can change dramatically throughout the day. It’s important to also ask for other tests, such as glucose or insulin-resistance testing.

Some natural ways to help support hormone health: • Getting enough protein • Exercising regularly • Lowering sugar intake • Reducing stress levels • Getting good, regular sleep • Maintaining a moderate weight • Eating a healthy balanced diet • Considering detox supplements When it comes to eating proteins to support your hormone balance, certain proteins will serve you better than others.

Eating proteins provides your body with

Winter 2023 | countrygrocer.com

amino acids that are used to create specific hormones, such as estrogen, insulin and thyroid hormone, to name a few. Protein is personal and you can source from several options, such as grain-fed beef, grains, legumes, eggs and tofu.

Depending on your lifestyle, having more protein in your diet could be very important if you’re an athlete or are highly physical throughout your day, or if you have health conditions or are fighting illness or infections, for example.

You want to determine the right protein amount for you, as too little or too much will affect your body in different ways.

Track your protein intake, and choose good-quality protein for you and your lifestyle.

Hormones are very complex and powerful chemicals. The sooner you seek advice to address the symptoms you’re experiencing, the sooner you can start feeling like yourself again.

Once diagnosed, feel free to visit your local nutrition department at Country Grocer where we’ll gladly assist you!

Jennifer Fournet works in the Country Grocer Royal Oak Nutrition Department

Party time!

If a group gathering is on your winter calendar, it’s time to check out the brand new party platters and charcuterie boards available through your Country Grocer deli.

From sandwiches and sushi for the lunch crowd to elegant seafood trays and charcuterie boards ideal for an evening soirée, choose from a delicious selection of new options.

Just in time for party season, Country Grocer introduces an array of new party platters and charcuterie options

trim, large cooked shrimp and more.

Sushi is made fresh by the Country Grocer deli team and includes an array of your favourite vegetarian and seafood rolls.

Seafood selections include a shrimp cocktail-inspired tray with large cooked shrimp, lemon wedges and cocktail sauce, or opt for the Captain’s Choice, with wild Hardy Buoys smoked sockeye salmon nuggets, wild smoked sockeye salmon lox

Round things out with a tray of bakery sweets, fruit or artfully displayed desserts, or make a statement with a special-occasion cake or gorgeous fresh fruit and whipped cream cake.

Be sure to allow 48 hours on all tray orders and at least 24 hours on all cakes – order in store or online at countrygrocer. com/services (platters only).

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Friends&Family 19

MEET THE

Tea m

Welcome to the nutrition team!

Country Grocer’s Royal Oak location is thrilled to welcome a new member of the nutrition team, Jennifer Fournet.

A former competitive runner, Jennifer brings a longstanding interest in nutrition and wellness – read her first Nutrition Notes column on 18, exploring issues around hormone imbalances and ways to support hormone health.

After a previous career in management, Jennifer was keen to find a position that let her delve more into the wellness sphere and support others in their journeys.

“I wanted to follow my passion and that led me here,” she reflects. “Helping people gives me such satisfaction.”

To be able to do so at a family-run Island company was even better. “I love that Country Grocer is a local business that supports local. And it really feels like family here.”

When not supporting her team and customers in the Royal Oak nutrition aisle, you’ll find Jennifer enjoying a run, spin class or Pilates session, or exploring nature with her partner, Derek, and their three-year-old chihuahua, Belle.

Pets

Part of the Family

Meet sensational siblings Henry and Yvonne

Twelve-year-old litter mates Henry and Yvonne and were born in Saskatoon where their family adopted them from the SPCA. The two cuties became Vancouver Island cats in 2012 when their family moved to Nanaimo.

Both super-affectionate, the two still run around and play like kittens, says mom Joy, who enjoys

shopping at the Bowen Road Country Grocer (and we suspect

picking up the occasional treat for Henry and Yvonne!)

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

20 Friends&Family

Winter 2023 | countrygrocer.com

FULL SERVICE COMMERCIAL REAL ESTATE Full Service Commercial Real Estate, Investment Properties, Retail, Office, Industrial Sales & Leasing, Business Sales, Property Management, Financial Consultation, New Home Construction & Sales, Multi Family Project Sales

250-381-2265 www.naivictoria.ca

Proud Supporter of Golf for Kids Winter 2023 | countrygrocer.com

Friends&Family 21

Community

IN YOUR

Local Events ESQUIMALT & SAANICH

Jan. 6 & 7 – Tree Chipping From 10am to 4pm, volunteers from the Compassionate Resource Warehouse welcome your tree for chipping, by donation, at the Arching Browning Sports Centre back parking lot.

Proceeds help subsidize youth programming. Info: Esquimalt.ca Jan. 20 – Community Clothing Swap At the Gardens at HCP, 505 Quayle Rd. Admission is by donation and includes admission to the Gardens. Info, including donation guidelines: hcp.ca Feb. 19 – Family Day 2024 From 9am to 1pm at Esquimalt Recreation Centre, enjoy Kindergym, skating, swimming and other free family activities, plus a pancake breakfast by donation. Info: Esquimalt.ca Feb. 19 – Family Arts Festival A fun-filled free celebration of imagination, creativity and discovery for kids of all ages and the young-atheart, 11am to 3pm at the Cedar Hill Recreation Centre. Info: saanich.ca

JENNIFER BLYTH PHOTO

CHEMAINUS To Dec. 23 – It’s A Wonderful Life Live Radio Play Based on the beloved holiday movie with a clever twist: the story is staged as a live radio broadcast, with actors portraying numerous characters and taking on sound effects.

Info: chemainustheatrefestival.ca

Enjoy admission to the Gardens at HCP when you attend the Jan. 20 clothing swap in Saanich

LAKE COWICHAN Dec. 31 – New Year’s Eve Family Skate Head to Lake Cowichan Sports Arena from 3 to 4:50pm.

Drop-in and family rate includes skating, rentals and hot chocolate.

Info: cvrd.ca

DUNCAN Dec. 31 – New Year’s Eve Family Celebration Free family event at Cowichan Community Centre, 3 to 8pm, with activities, bouncy castle, photo booth and three skating sessions (first-come-first-served), plus an 8pm early countdown with noisemakers, balloon drop and more!

Info: cvrd.ca

11

OPEN

VICTORIA (ROYAL OAK) 250-708-3919 OPEN 7am-10pm Royal Oak Shopping Centre 4420 West Saanich Rd.

NANAIMO (CHASE RIVER) 250-753-7545 OPEN 7am-10pm 82 Twelfth St.

VICTORIA (ESQUIMALT) 250-382-5515 OPEN 7am-10pm 1153 Esquimalt Rd.

NANAIMO (BOWEN RD.) 250-591-5525 OPEN 7am-10pm 1800 Dufferin Crescent

22 Friends&Family

Winter 2023 | countrygrocer.com

Great Locations

to SERVE YOU!

7

Days a Week!

LADYSMITH Through the second week of January – Ladysmith Festival of Lights Enjoy a beautiful display of lights throughout downtown Ladysmith. Info: ladysmithfol.com

SALT SPRING ISLAND (GANGES) 250-537-4144 OPEN 7am-9pm 374 Lower Ganges Rd. LAKE COWICHAN 250-749-6335 OPEN 7am-10pm 83 Cowichan Lake Rd. COBBLE HILL 250-743-5639 OPEN 7am-10pm 33-1400 Cowichan Bay Rd.

DUNCAN

250-856-0989 OPEN 7am-10pm 3288 Cowichan Lake Rd.

CHEMAINUS

250-246-3551 OPEN 7am-10pm 3055 Oak Street

LADYSMITH

250-245-3221 OPEN 7am-10pm 1020 1st Avenue

CEDAR

250-722-7010 OPEN 7am-10pm 1824 Cedar Rd.

Show your heart

From holidaythemed skates to fun in the bouncy castle, there’s lots of fun to be had this winter at your local rec centre. .

NANAIMO To Dec. 21 – Nanaimo Winterfest Winterfest arrives in downtown Nanaimo with activities for the whole family to enjoy. Info: facebook.com/ DowntownNanaimoBA Dec. 24, Dec. 26 to 30 – Winter Wonderland 2023 Frank Crane Arena is transformed into a West Coast Winter Wonderland for free drop-in skating sessions, including skate and helmet rentals. Info: nanaimo.ca Jan. 1 – Activate 2024 Start the new year off right with this second annual New

During ‘Heart Month’ this February, watch for Country Grocer’s annual campaign for the Canadian Heart and Stroke Foundation.

Year’s Day family event, noon to 5pm at Beban Park, with swimming, skating, musical entertainment, games, crafts, inflatables and more, plus food trucks and concession. Tickets in advance at Beban Park or at the door: $48 for “Festive Five” or $12 single. Info: nanaimo.ca

All Country Grocer locations will offer the opportunity to donate at the till, with proceeds supporting vital research and programs.

SALT SPRING Through March – Salt Spring Film Festival Ongoing film series, featuring award-winning documentaries & dramas from festivals around the world, showing Jan. 24, Feb. 7 and Feb. 21 at ArtSpring, plus the 2024 Film Festival, March 1 to 3.

Info: saltspringfilmfestival.com

A family farm growing on the island for over 40 years and proud supporters of

To learn more, visit heartandstroke.ca

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250-595-5368 Victoria BC • 49 years a lawyer • Compassion & integrity • Preparation of wills, representation agreements, power of attorney and health care agreements • Probate and estate processing including sale of estate goods • Will look after provision for your present health care needs or property management • Financial planning resources • Willing to accept appointment as executor of your will or as an attorney under a power of attorney or representation agreement • Will attend at your home • Will do estate court cases

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#800-1070 Douglas Street, Victoria Winter 2023 | countrygrocer.com

Friends&Family 23

Bringing Comfort Home: From Ductless Heat Pumps to Cozy Fireplaces, We’ve Got Every Season Covered!

Happy Holidays From Our Family To Yours!

(250) 544-6769 | http://www.pacificfireplaces.com | 2205 Keating Cross Rd.