Country Grocer Friends & Family Winter 2017

FriendsFamily & COU N T RY GROCER’S QUART ERLY FO O D A ND LIFES TYLE MA G AZINE

Winter 2017 | Complimentary

FESTIVE FUN

The Elf on the Shelf is in the house

HELP FILL A DREAM

Improving lives of Island kids Recipes I Community Events I Pets I What’s in Store

www.countrygrocer.com

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2 » Friends&Family » Winter 2017 | countrygrocer.com

IN THIS ISSUE

A warm welcome to winter

On the Saanich Peninsula’s Michell family farm

8

Welcome to the winter 2017 edition of Friends & Family.

Thank you for celebrating our 33rd anniversary with us. It’s always an exciting time for us and our suppliers and we hope you enjoyed it too.

The in-store contests and Facebook giveaways are a favourite for us and we thank you for all the nice compliments on our posts!

7 HOLIDAY FUN

PETER CAVIN, DIRECTOR, COUNTRY GROCER

As we approach this holiday season, we have so many great things happening. This was our first year sponsoring the Kris Kringle craft fair in Nanaimo. What a popular event!

The parades have been amazing fun as always and really get us into the holiday spirit! Thank you for having us to these community events.

We look forward to the New Year and the many community events and promotions we have planned.

In this issue we indulge in a little more holiday cheer and share the vital work of the Island’s own Help Fill A Dream Foundation, supporting local families whose children are facing life-threatening conditions.

Need some romantic inspiration for Valentine’s Day? We have that too!

As always, if you have any ideas for us, please feel free to email me directly at pcavin@countrygrocer. com Peter Cavin

4

Growing strong

ISLAND HEROES

> RECIPES – PAGE 14

Help Fill A Dream salutes Vancouver Island heroes 12

Japanese Beef Broth, Ramen, Zucchini & Yam Noodles

Wheat Berry & Beet Salad, Maple Soy Vinaigrette

Korean Chicken Tacos, with Daikon Slaw, Spicy Aioli

Editor Jennifer Blyth jennifer.blyth@blackpress.ca Group Publisher Penny Sakamoto psakamoto@blackpress.ca Associate Group Publisher Oliver Sommer osommer@blackpress.ca Advertising Sales Patty Doering pdoering@vicnews.com Nick Warrington nick.warrington@vicnews.com Production Janice Marshall Cara Robbins Circulation 250-480-3285

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

ON THE COVER

‘Elf’ Garth Green, with Leah Denning and Chelsea Moniz Photo by Jennifer Blyth

Since 1917

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Friends&Family » Winter 2017 | countrygrocer.com » 3

Growing strong on the family farm Terry Michell

It all started with the B.C. Gold Rush and since then, six generations of Michells have farmed the Saanich Peninsula JENNIFER BLYTH For six generations – 150 years – the Michells have farmed the land on the Saanich Peninsula.

Since the family first broke ground in the 1880s, Michell’s Farm has grown from 100-acres to its current 400+ acres producing more than 4,000 tonnes of produce each year!

Shoppers will find much of that goodness at their local Country Grocer store, but if you’re in the neighbourhood, you can also stop in at Michell’s Market, on the farm at Island

4 » Friends&Family » Winter 2017 | countrygrocer.com

View Road. There you’ll find seasonal Michells-grown produce as well as that from other area farms, plus locally made products including baked goods, honey and vinegars.

It all started when William Michell originally purchased a 100-acre farm on the Saanich Peninsula with money he made gold mining.

Initially growing mainly potatoes, over the years a greater variety of vegetables and berries took root.

That willingness to diversify was vital in the 1980s when discovery of the golden nematode led the federal government to ban potato growing in Central Saanich.

While some questioned the future for farming in the area, for the Michells – and Island fans of locally grown produce – that ban led to the wide selection of produce now grown.

“That’s why we grow 35 types of crops today,” says Terry Michell, whose father Vern still stays busy around the farm.

What will you find growing at Michell’s Farm? The better question might be what won’t you find!

But Michells is more than fruits and vegetables. Their free-range, hormone- and antibiotic-free beef can be seen grazing in the fields around Island View Road. They also grow their own grass and grain to feed the herd and their cattle are bred each year to produce 100 per cent locally raised beef.

What’s changed over the years? Definitely the mechanization of farming, bringing greater efficiencies to planting, harvesting and irrigation, for example, Terry says.

The greater focus on eating fresh, locally produced food has also been significant for growers like the Michells.

“People want to know where their food comes from and who has produced it. When you see fresh Michells produce in the store, for example, often we’ve picked it in the morning, packed it and shipped it the very same day,” Terry says, noting local farms also add much to the local economy, through wages and their own purchasing of local goods and services.

Today, the next generation is joining Terry and wife Celia, and Vern and wife Dorothy at the farm.

Son Kevin, daughter Nicole and nephew Greg are involved in the farming, while behind the farm market, daughter Jenni and husband Brendan Brown are creating farm-to-table fare at the seasonal Harvest Road restaurant, winner of the Ecostar Award for Greenest Restaurant on Vancouver Island (1 to 25 employees).

From one of the most beautiful farm properties on the south Island, enjoying high ground, good soil and a climate tempered by the Salish Sea to the east, it’s easy to understand the family’s passion.

“It’s looking at the farmland and looking at the surroundings and what you grow ...

You’re providing a product that people want – they’re always saying, ‘Thank you for doing this,’” Terry reflects. “That’s what makes it meaningful.”

Helpful Hints from the farm 150 years of farming provides considerable expertise, which the Michells are happy to share. Here are a few tips: • An easy method to freeze raspberries and strawberries (hulled) is to just freeze them in the containers they come in, and put them into bags later.

• Cauliflower should be handled with care as it marks easily which causes bruising on the centre of the head.

• To tell if corn is ripe, look at the tassel and feel the top of the cob. The darker the tassel the more ripe the corn is. This way the corn is not stripped which causes drying out.

• Squash and pumpkin freeze well. Simply prepare as usual, then place any leftovers in containers and freeze.

√ Apples: Fuji, Jonagold, Jonafree, Liberty, Prima, Summer Red and Gravenstein √ Beans: green and yellow √ Beets: red and yellow √ Broccoli √ Brussels sprouts √ Cabbage: red, green, Savoy and spring greens √ Carrots √ Cauliflower: white and purple √ Chard √ Corn: sweet yellow and peaches & cream √ Cucumbers √ Dill √ English Peas √ Herbs √ Gourds √ Kale: green & red √ Leeks √ Lettuce: head, romaine, green and red leaf √ Onions: yellow, and green onions √ Parsnips √ Pumpkins: regular and sugar/pie pumpkins √ Rhubarb √ Spinach √ Squash: 9 varieties √ Vegetable Marrow √ Zucchini: green and yellow

• Freezing vegetables doesn’t require a lot of blanching. For best results, place vegetables into the boiling water, then remove when a colour change appears. Then place into ice water, followed by drying and then into freezer bags.

Friends&Family » Winter 2017 | countrygrocer.com » 5

6 Âť Friends&Family Âť Winter 2017 | countrygrocer.com

Where, or where is that elf on the shelf?

Many families have welcomed the ‘Elf on the Shelf’ to their holiday celebrations and this year Country Grocer wanted to join in the fun.

“When people think of grocery stores, shelves often come to mind,” says marketing manager Tammy Averill.

“And while you’re sleeping, our elves are busy transforming foods into unbelievable works of art – gorgeous shortbread platters, irresistible sushi trays, glamourous floral bouquets and magnificent produce displays.”

But sometimes there’s a little mischief too.

Over four nights after the store closed, a team from the Royal Oak store and Rich Leboudec from Positive Pixel Media created movie magic with the Elf. You can view the spots on the store’s Facebook and YouTube channels as well as on CHEK TV. We hope you enjoy them!

Country Grocer team members Leah Denning Parwez Rathod and Chelsea Moniz , with the Elf on the Shelf doll created for the holiday campaign by David Gray who also designs and builds all the Country Grocer parade floats. Garth Green (inset) stars as the ‘real life’ elf.

Welcome Marcus Kim The newest edition to our team.

Ian Lam, Denturist Marcus Kim, Denturist 300 - 1964 Fort St. info@rjdc.ca | www.rjdc.ca 250.592.8338 Friends&Family » Winter 2017 | countrygrocer.com » 7

Country Grocer bakery operations manager Bill Peppy, right, rides in the 2011 Tour de Rock as an RCMP Auxiliary member. He continues volunteering today as a trainer and part of the support crew.

Top, Bill Peppy with his Junior Rider, Rylan; below, Bill with Country Grocer’s Peter Cavin.

An emotional ride JENNIFER BLYTH

120km and more rolled easily under his tires.

Today, Bill calls on that experience as a member of the The memory of the small tug on his jersey during a Tour Tour de Rock training team, starting in March to get de Rock stop in 2011 will stay with Bill Peppy forever. each year’s riders up to the task of a gruelling ride from It was during a visit to Bowser, Port Hardy on the northern tip of a small community north of Vancouver Island to Victoria in the Parksville, where the riders celsouth. ebrated with the town’s fundrais“It’s an absolutely amazing trans“With each stop we go to, that ers. formation,” he says.

“It was a little boy and he gave Since his own ride in 2011, Bill wave of emotion from when me a bag of loose change. I knelt also volunteers each year as a memI rode comes right back.” down and we were chatting, with ber of the support crew accompanyhis dad nearby, and the boy said, ing the riders for one week of the – Bill Peppy ‘This is from my sister and me … two-week ride. but she’s not here anymore; she “For me, it was just continuing died,’” Peppy says, pausing for a moment with the memory. that wonderful experience from the ride itself,” Bill says, “That’s why I keep coming back.” recalling his junior rider, Rylan. “He’s a teenager now and Bill, Country Grocer’s bakery operations manager, was is doing absolutely amazing.” selected to the 2011 ride through his work as an RCMP The 18-member support team works behind the scenes, auxiliary officer, but it was a continuation of the cancer travelling in vehicles with the Tour de Rock cyclists, “helpfundraising he and his wife Donna have undertaken for ing get the riders from A to B. years. The annual ride raises funds to support life-saving “When those guys are riding, all they need to focus on is research and send children fighting cancer to Camp Goodthe ride and getting from donation to donation,” he says. times, a safe place where kids can just be kids.

Whether rider or volunteer, each stop along the Tour de While he hadn’t ridden seriously for some time, “my wife Rock journey brings with it new memories and rekindles said, ‘If you don’t try, you won’t know, so go!’” old ones.

He remembers riding 22 kilometres that first training “With each stop we go to, that wave of emotion from day in March – it seemed so long – but by June and July, when I rode comes right back.”

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MEET THE TEAM

“You share the happy occasions with them, and even when it’s a sad time, you share that too, and provide something beautiful to bring a little joy.”

– Wendy Newton

Wendy Newton, who has brought beautiful blooms to the Chase River floral department for a decade, is now the Floral Buyer for all seven Country Grocer stores.

A blooming career For many home gardeners and flower arrangers, the idea of building a career around flowers and plants might seem a dream come true.

And so it has been for Wendy Newton, Country Grocer’s new Floral Buyer, although she was flower novice when she first found herself at the floral counter 10 years ago.

Previously from Salt Spring, Wendy and her husband moved to Nanaimo to be closer to family. Starting as a cashier, Wendy soon moved to the floral department at the Chase River store, which, while completely new to her, was a great learning experience, she says.

“I really enjoy working with people and creating that beautiful floral arrangement for them,” Wendy says.

Plus, “it’s always changing. There’s always something to do and there’s never a dull moment!”

Sharing customers’ special milestones and moments is another rewarding part of working in the floral department.

“You share the happy occasions with them, and even when it’s a sad time, you share that too, and provide something beautiful to bring a little joy.”

In her new role as Floral Buyer, Wendy gets to take everything she’s learned at her Nanaimo store and share that among all seven Country Grocer stores, tailoring her buying for the unique needs and characteristics of each enjoys perusing shops and magazines for store’s shoppers. inspiration and to stay up-to-date with As an Island-grown company, supthe trends. porting local is important for Country At the same time, “you’re always tryGrocer, and that goes for its flowers, too. ing to create something different,” says Vancouver Island is fortunate to count Wendy, who admits she’s hard-pressed among its growers nurseries producing everything from Christmas poinsettias to to choose a favourite bloom. “I like them all!” she laughs. summer annuals and perennials.

“Most of our suppliers are local – that’s important to us too – and they’re so passionate about what they’re doing,” Wendy says.

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Friends&Family » Winter 2017 | countrygrocer.com » 9

Indulgences Doggone great!

Treat your canine pal with these Dog Joy goodies from Fresh Pet, all-natural pet food made from scratch with the freshest ingredients.

Find them in the pet food aisle – in the fridge!

Colour me natural Best-ever whipped shortbread

Just three ingredients are needed for this amazing whipped shortbread, but crafting them into the mouth-watering holiday treats? That secret is held by Santa ... and Country Grocer’s talented bakers!

Looking for a more natural solution for your hair colour?

Herbatint is a permanent, highlight-rich, ammonia-free gel colour, made with eight organic herbal extracts.

The gentle formula provides full grey coverage with no parabens, alcohol or fragrances.

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WHAT’S IN STORE

Spreading goodness Change up your hummus game with unique – and flavourful – spreads from the deli department. From Habibi’s comes a yummy cashew dip and spread in flavours like Chipotle, sweet onion and cumin, and Thai chili.

And from Lantana, try hummus with a twist, crafted from ingredients like edamame, white beans and black beans.

Memorable mains

Developed in-house by Country Grocer’s talented meat department team, new stuffed chicken and stuffed pork tenderloin are available in several tasty variations. Stop by the butcher case to discover your new favourite!

Island Essentials

Discover essential oils plus soaps and lotions crafted on Vancouver Island, free of parabens, synthetic fragrances and petroleum – letting you feel good about treating yourself.

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

Natural Pastures Cheese Company

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

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

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

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

Friends&Family » Winter 2017 | countrygrocer.com » 11

Country Grocer’s Peter Cavin, back right, launched this year’s Christmas campaign with Help Fill A Dream Executive Director Craig Smith (left) and Eurosa Farms’ Ryan Worsfold. Eurosa is providing the Dream Bouquets, which along with Christmas trees and donations at the till will support Help Fill a Dream and Vancouver Island children like Massimo, left, and Ethan, right.

Making Dreams come true Providing hope, help and happiness for Island families JENNIFER BLYTH

naimo boy.

“Help Fill A Dream first met In and out of hospital Tyler when he was six years old since his first birthday, at and his family was exploring age five, Tyler was diagnosed the option of having surgery in with a rare condition called Chicago,” recalls Craig Smith, portal vein thrombosis, a executive director of the Island large clot in the vein to the organization. liver.

“This surgery, which was “It was at that point when unavailable in Canada, meant the doctor sat down with us that Tyler would undergo one and she said, ‘I just want to major, eight-hour surgery to let you know that there is an install shunts, instead of the organization called Help Fill frequent surgeries he was A Dream that is there to supcurrently enduring. Help Fill Tyler, from Nanaimo, enjoying his Dream in Disneyworld. port you through things like A Dream’s Quality of Life this, if you need support,’” program supported the family remembers Tyler’s mom, Shawna. through their nearly month-long stay in Chicago, helping with “In that moment, it’s kind of hard because you go into that transportation, accommodation, food and other unexpected exdenial, of that’s not us, but once you start feeling the pressure penses that come up when living away from home for so long.” of everything, it was so nice to have that support and to not feel After recovering from surgery, and recognizing that a big part alone.” of the healing process for children is the opportunity to just be Following diagnosis, hospital visits, unpleasant procedures a kid, the organization sent the family on a “Dream” trip to and frequent surgeries became the new normal for the NaDisneyworld.

12 » Friends&Family » Winter 2017 | countrygrocer.com

“It was such a strange feeling to be on a trip and not be there for some sort of surgery. We had so much fun and it was time we really needed together as a family,”Shawna reflects, recalling Tyler’s joy at experiencing the Disney magic.

“I realized that this was a side of Tyler I had never actually seen before, where he was having complete fun without any worries, and it melted my heart! Thank you for giving Tyler a chance to see life in a much more positive light.”

While ‘Dream’ is in their name, Tyler’s experience really points to the diverse role Help Fill a Dream plays for Vancouver Island families. Founded in 1986 to help Island families whose children are facing life-threatening conditions, after 31 years the organization has worked with 2,245 families to make the Dreams of Island children come true, Craig says.

Providing “hope, help and happiness,” Help Fill A Dream supports families in three distinct, but complementary, ways: by fulfilling children’s Dreams; by improving their quality of life; and by assisting their families with care and financial support.

Truly Island-wide, Help Fill a Dream has worked with children in 62 Island communities and on five Gulf Islands.

“This year the most exotic Dream we made come true was a snorkeling adventure in Belize and we already have Japan and Costa Rica in the books for 2018 and World Cup soccer in France for 2019,” Craig says.

Each Christmas, Country Grocer hosts its Help Fill a Dream campaign, with proceeds from Island-grown Christmas trees and special Eurosa Farms bouquets going to the organization, as well as customers’ donations at the till.

Helping launch this year’s campaign at Eurosa Farm were two more Dream children. Massimo, 6, with Acute Lymphoblastic Leukemia, is currently in the 2 1/2-year maintenance phase of his treatment. Help Fill A Dream’s Family Assistance Program helped while he was treated at BC Children’s Hospital.

Ethan, 3, was born with the congenital muscle disease Nemaline Myopathy, and through the Quality of Life Program, his family received $10,000 to assist with the cost of a wheelchair van conversion.

Last year, Country Grocer’s seven stores collected an incredible $10,128 for the local organization. To date, more than $70,000 has been raised to make Dreams come true.

Learn more about Help Fill a Dream and how you can help at helpfilladream.com

14 .9

Who’s your hero?

A joint venture between the Superheroes of Victoria Volunteer Society and Help Fill A Dream, the Junior Superheroes Project has one simple goal: to turn already super children into comic book super heroes.

This once-in-a-lifetime superhero experience provides each child with a tailored superhero outfit, custom photo shoot and a near life-sized movie poster of them as their superhero alter ego.

All the children featured are receiving treatment or support on Vancouver Island and share some incredible stories of overcoming adversity. Each of these incredible children has one feature in common, they all remain joyful and optimistic no matter what life throws at them.

That’s what makes them superheroes, now they have the cape too!

A number of those Junior Superheroes are now also featured in a fundraising calendar launched in December.

As a sponsor, Country Grocer will have the calendar available for purchase at its Cobble Hill, Bowen Road, Chase River, Lake Cowichan, Royal Oak and Esquimalt stores.

So who’s your favourite superhero?

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Friends&Family » Winter 2017 | countrygrocer.com » 13

Gregg Eligh photos

RECIPES from Chef Michael

Japanese Beef Broth Ramen with Zucchini and Yam Noodles

Wheat Berry and Beet Salad with Maple Soy Vinaigrette

Korean Chicken Tacos with Daikon Slaw and Spicy Aioli

Servings: 2.5 L broth

Servings: 4 Preparation Time: 15 minutes Cooking Time: 20 minutes

Servings: 6 Preparation Time: 30 minutes Cooking Time: 20 minutes

This is a fantastically simple and wonderful dish. The soft and sweet beets play nicely with the popping texture of the wheat berries and the dressing…delicious! By the way…the cook time is based on using the pressure cooker.

This is a great tasty grilled chicken. The Korean chili paste is a key ingredient and gives the chicken a great flavour. Add homemade tacos and the fantastic aioli to the mix and you’ll be loving it.

Ingredients: 2 large beets 1 cup wheat berries 1 package pea shoots or sprouts

Ingredients: For the chicken: 8 boneless skinless chicken thighs ½ cup soy sauce 3 Tbsp rice vinegar 2 Tbsp honey 1 Tbsp garlic chili paste 3 garlic cloves, minced 1 tsp ginger, minced

Ramen is a pretty big deal these days and this is my version of a darn tasty one, with a fantastic depth of flavour.

Ingredients: For the broth: 2 kg beef, bison or elk soup bones (knuckles are best) 3 L water 1 large onion, large dice 2 carrots, chopped 2 stalks celery, chopped ¼ cup ginger, sliced ¼ cup lemongrass ¼ cup tomato paste ½ cup sake (optional) For the ramen: spriralized zucchini, yam, beets or any ramen noodles. Also, a dash of fish sauce and a splash of soy sauce.

Method: 1. Preheat oven to 450° F and place bones in a casserole dish. Roast for about 30 minutes, turning half way through. Remove from the oven when the bones are nicely browned.

2. Carefully place the bones in a large pot or pressure cooker with the water.

3. Discard most of the fat in the casserole dish leaving about 2 tablespoons. Add onion, carrot, celery and tomato paste to the dish and roast in the oven until nicely browned. Stir a few times.

4. Remove the casserole dish from the oven, add the sake and release any goodness stuck on the dish, and set aside for now.

5. If you are doing the simmer method, simmer just the bones in the water for 4 to 6 hours, then add the roast veggies, ginger and lemongrass and simmer for 2 more hours.

6. With the pressure cooker, add everything together and cook on high pressure for 3 hours.

7. Once the broth is finished, let it cool for about 30 minutes then remove the bones and veggies and compost.

8. Pour the broth through a fine strainer or cheesecloth and once it has cooled, store in the fridge for up to 5 days or portion and freeze for up to 3 months.

9. Once you’re ready to serve your ramen, have it hot on the stove top, then prepare your veggies. The spriralized zucchini gets sautéed very briefly in a hot preheated pan. Once hot, add sesame oil and sauté for about 1 to 2 minutes. Season with salt, pepper and sesame seeds. The yams need about 3 or 4 minutes cooked in the same manner. Arrange your garnishes in the bowl and then pour the hot broth on top. Serve and enjoy!

For the dressing: ¼ cup soy sauce (tamari) ¼ cup sesame oil 1 Tbsp maple syrup 1 tsp chili paste Juice and zest of 1 lemon Method: 1. I find it’s best to cut the tops and bottoms off the beets, cook them and then peel the rest of skin off once they are cool. You can cook your beets in the pressure cooker or on the stove top…20 minutes on full pressure, with quick steam release. Same goes for the wheat berries, except 15 minutes, full pressure, with quick steam release or 45 minutes simmering on the stove covered. Once they’re cooked, set aside to cool.

2. In the meantime, go ahead and make your dressing. Combine soy sauce, sesame oil, maple syrup, chili paste and lemon zest/juice in a bowl and whisk together.

3. Once you’re ready to assemble, combine the dressing with the wheat berries and then place them on the plates forming a little well in the center for the beets.

4. After peeling the beets, cut each one in half and then slice each half into ¼ inch slices, keeping the slices aligned. Fan them out and place one ‘fanned’ half beet on each plate.

5. Garnish with pea shoots, add a couple extra dips of dressing and serve.

Variations: • You could try another idea here…Cubed and then roasted butternut squash. Just thought of that!

14 » Friends&Family » Winter 2017 | countrygrocer.com

Slaw: 2 cups daikon, julienned 1 cup carrot, julienned 1 cup red cabbage, julienned 2 Tbsp Sesame oil 1 Tbsp lime juice 1 Tbsp black sesame seeds Method: 1. Combine the soy sauce, vinegar, honey, chili paste, garlic and ginger in a mixing bowl. Whisk together very well and then using three-quarters of the marinade (reserve one-quarter for later), cover the chicken thighs well in a storage container or Ziploc bag. Marinate for up to 24 hours.

2. Once you’re ready to make your tacos, grill off your tortillas and get the slaw made.

3. To make the aioli, whisk 1 egg yolk together with 2 tablespoons of the reserved marinade and then slowly whisk grape seed oil into the mixture until you get the desired consistency. Adjust the heat by whisking a little more chili paste into the aoli. Keep in the fridge for up to 5 days.

4. Remove the chicken from the marinade and get the grill preheated on high.

5. Grill the chicken until cooked through and nicely caramelized and then remove from the grill to cool a little.

6. Once you can handle the chicken, slice into thin strips or shred with a fork and you are now ready to assemble the tacos. After you assemble, EAT! Variations: • To add a bit more kick, drizzle some of the reserved marinade directly on with the aioli.

CHEF MICHAEL WILLIAMS

Top tips to lower

cholesterol

Recently I had some blood work done Exercise at least 5 hours per week. Increasat the request of my doctor. Everything ing exercise is a favour most of us can do came back right in the middle of the for our bodies and I am not excluded from normal range which was what I exthat list. In fact I used to be in a bad way pected. I take pretty good care of myself with dog walks the only real exercise I was and I have been feeling pretty good of getting. Then I joined Kenzen Karate about late. But there was one flag…my LDL a year ago and things have changed drasticholesterol levels. They came back just cally for me since then. I get great workouts above the normal range. It was not even in the dojo and have been getting about high enough to warrant a call from my three hours of intense sweating in per week. doctor, but it was enough to get me I plan to bump that up a little either at the thinking about it and reaching out to the dojo or by incorporating other activities health professionals I trust most. I started such as intense hikes, weight training, biking out by heading to and tennis.

Precision Nutrition Something doctors as I often do when With these new and/or have long recomI have health/fitness mended to combat honed strategies, I think questions and I found high cholesterol and this article. (https:// I’m on my way to being the No. 9 on the list: www.precisionnutrihealthiest me. eating less saturated/ tion.com/all-abouttrans fats in your diet. Conventionally raised cholesterol) Using the strategies in this article I have re-shaped my lifestyle a little red meat has been out for me for a while now with the better fat profile of Island and I have a goal to get even healthier than I am now. So what will I be doing to Pastures grass-fed beef (exclusive to Counchange my regimen? try Grocer) being my go-to. Minimizing Well, the article suggests 10 different dairy intake, especially Greek yogurt and strategies to lower your LDL number. No. whipping cream is something I can improve 1 is “Get lean and stay lean.” I am by no on and cooking with avocado oil instead of means overweight, but I have always had a butter and coconut oil is another example little extra weight around my waist. Over of steps I’ll be taking to lower my saturated the last while, I have gradually been getting fat intake. leaner since I adopted 16/8 Intermittent No. 5 of the list is ‘Eat at least 1/3 cup Fasting and I plan to further that good trend of nuts/seeds per day.’ This is something I by striving to achieve No. 7 on the list: have been lacking in and will be focussing

on going forward. Raw nuts and seeds are nutritional powerhouses and according to many health experts they have amazing cholesterol lowering abilities. So, pistachios, walnuts, almonds, sunflower seeds, chia seeds and hemp hearts are on my list.

No. 2 on the list is ‘Eat at least 10 servings of veggies and fruits each day.’ I strive for this benchmark all the time, but it I do ebb and flow a little. With this minor kick in the butt, I have a new found drive to eat as many veggies and fruits as I can pack into my tummy.

In terms of supplements to aid my cause, I hit the fantastic supplement aisle at the Royal Oak Country Grocer and picked up some omega-3 fish oil capsules since several large clinical studies have suggested that omega-3s help reduce LDL cholesterol as well as North Coast Naturals Berry Greens (to boost my daily veggie intake).

With these new and/or honed strategies, I think I’m on my way to being the healthiest me I have been in long time and time will tell the effect all this has on my blood LDL cholesterol levels.

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Friends&Family » Winter 2017 | countrygrocer.com » 15

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

Ahrina Kay - Nutrition Buyer

NUTRITION NOTES WITH PENELOPE GRIGGS

Getting crafty with essential oils Essential oil products make excellent gifts! Whether one diffuses them, applies them topically after being diluted in carrier oil, or uses them therapeutically with the guidance of a holistic practitioner, essential oils (eo) offer something of beauty and value for everyone.

Essential oils can be added to a bath, a bowl of hot water for a steam tent, or made into a bath bomb for a creative DIY gift for friends and family.

Just remember: a little goes a long way and a few drops is all you need.

Here’s a simple recipe for anyone wanting to give handmade gifts tailored to the likes of their loved ones: 8 oz. baking soda 4 oz. corn starch 4 oz. citric acid 4 oz. Epsom salt 2 to 3 tsp water 2 tsp essential oil(s) (single or blend) 2.5 tsp oil (liquid coconut or olive) 2 drops food colouring (optional) Combine the dry ingredients in a bowl and whisk well to remove

any clumps. Stir together the wet ingredients in a small jar. Slowly pour the liquid mixture in with the dry mixture, whisking as you go.

If you see the mixture fizz or foam, slow down. Once all the wet ingredients are combined with the dry, take a small amount in your hand and squeeze it together.

It should form fairly well in big chunks. If it’s still too powdery to hold together, add a few drops of water and mix until it holds together.

Fill each half of your bath bomb mold with the mixture until it’s overflowing a little. For molds, use plastic Christmas balls that can be cut in half, or order them online.

Press together and gently remove one side of the mold. Place the bath bomb on a tray with the exposed half facing up and allow it to dry for 10 to 15 minutes before removing the remaining half of the mold.

Once you are ready to remove the other side, gently invert the bath bomb so the uncovered side is facing down. Gently remove the other half of the mold from the top – the key being gently as the bombs can crumble easily without care. If a bath bomb does crack in half while you’re removing it, gently press it

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back on top of the other half, or remove all the mixture back to the mixing bowl and start the molding process again. Don’t fret as it’s easy to fix.

Once they are completely out of the mold, allow them to dry out for 8 hours or overnight. Once very dry, you can wrap them in plastic wrap and store in a dry place until you’re ready to use or give them as gifts.

This recipe makes four large bath bombs and everything but the molds can be purchased at your local Country Grocer.

The stores carry a wide selection of single essential oils and a few amazing blends, both in dropper bottles and roll-on applicators for inspiration, stress, mood-lifting, focus, pain relief and just smelling great!

Check out the guide available for making the right oil selection, or simply smell the testers and let your nose pick the right oils. We have beautiful oils from New Roots, Aura Cacia and a wide variety of carrier oils for dilution. We are also proud to offer a great selection of Le Comptoir eo diffusers just in time for the holiday season.

Enjoy and Happy Holidays from all of us at Country Grocer!

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

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Fresh focus on produce Did that cherry-pink dragonfruit With this diversity comes a focus catch your eye in the produce section on sustainability and Thomas Fresh this morning? Or maybe those B.C.boasts long-established relationships grown potatoes – the perfect comfort with reputable farmers who look after food for these wet winter days. the land, their workers and surroundEither way, they likely made their ing environment. way into your Country Grocer shop“It’s more of a family feel – we like ping cart by way of Thomas Fresh. to do the handshake thing, visiting the Named for founder Tom Byttynen, farms and getting to know our growThomas Fresh is a Western Canaers,” Tubman says. dian-based fresh packer, supplying Why focus on sustainable? high-quality Asian, organic and “The bigger question is why conventional produce throughout wouldn’t we? The produce industry Canada and the U.S., says Vancouver Thomas Fresh CEO Roy Hinchey. as a whole needs to be conscious branch manager Jason Tubman. of responsible growing practices and Marking close to two decades in the industry, Thomas Fresh sustainability to ensure we can provide for the future.” brings the food from the farmer to your grocer.

Practicing what they preach, sister company Barrich Farms, Back in 1998, the focus was on the “meat and potatoes” of the growing potatoes in Outlook, Sask., consistently meets or exproduce section – or more specifically, onions and potatoes – but ceeds guidelines for sustainable farming. with shoppers asking for more variety and a growing interest in For its organics, beyond sourcing fresh organic produce from international flavours, that soon expanded. certified farmers, Thomas Fresh also operates a certified organic Today they share the flavours of the world: Chinese greens, packing house in Vancouver. dragonfruit, Mandarin oranges, persimmons, taro root and So whether it’s dragonfruit or the potatoes that catch your eye, more. you know they’ll be delicious!

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BY THE NUMBERS

9,859 Number of beekeepers in 2016 – that’s 1,244 more than in 2015.

Source: Stats Can

keeps Christ in Christmas!

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Percentage of the world’s pure maple syrup Canada produces, 91 per cent of which is produced in Quebec.

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The approximate number of eggs a hen can lay in a year.

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Amount in centimetres an asparagus spear can grow in 24 hours, under ideal conditions.

Source: asparagus.on.ca

13,000 Approximate number of identifiable varieties of roses throughout the world.

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Romance

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Set the scene ... ... with these subtly aromatic Honey Candles.

Made in Kaslo, B.C. from 100 per cent pure beeswax, enjoy the ambience created with their warm glow and soft honey scent that does not release toxins.

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In Country Grocer’s nutrition aisle, find a wide selection of supplements and products from wellness expert Lorna Vanderhaeghe, including libido support and water-based, paraben-free personal lubricant.

Is a romantic evening in the air this New Year’s Eve or Valentine’s Day? While flowers are a natural – and welcome – addition to celebrations made for two, we found a few more ideas to make your evening even more special.

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For dessert: A new take on the Island’s sweetest treat Dinner designed for two Creating a romantic dinner for your special someone needn’t be a full-day adventure. Head to your Country Grocer butcher case for the new stuffed pork tenderloin, ready for the oven, and from the bakery, a bread basket built for two – a delicious duo!

The good news if you’re not a fan of oysters is there are many other foods commonly associated with (ahem) romance. Among those often cited include asparagus, avocado, figs, chili peppers and strawberries.

Oh, and chocolate of course!

Asked why he’d turn the iconic Nanaimo bar on its head with seasonal new flavours like apple cider and maple, Country Grocer bakery operations manager Bill Peppy says, “Why not!

“The Nanaimo bar has been a favourite treat for years, but you can put a twist on anything.”

Made from scratch in the Country Grocer bakeries, the iconic sweet treat can be found on the top shelf of the bakery case and shoppers are encouraged to check back for new flavours through the seasons.

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Friends&Family » Winter 2017 | countrygrocer.com » 23

organic & raw hemp protein Eat a more plant-based diet! Prairie Naturals HempProtein is more than a protein powder.

It’s a more balanced way of living and eating. Hempseeds yield a high protein, nutrient dense food that nourishes us without depleting the soil or using vast amounts of water.

This ecologically sound protein powder is completely green and 100% vegan. HempProtein delivers superior quality protein containing every one of the essential amino acids our bodies need. Naturally balanced omega fats in HempProtein reduce inflammation; strengthen hearts; promote resilient skin, flexible joints and enhanced immunity.

organic rice protein ReThink Protein! Think Green! Prairie Naturals is the first in Canada to introduce this 100% Vegan Protein Powder made entirely from organic, sprouted brown rice.

RiceProtein is a balanced, complete protein containing all the essential amino acids.

It has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1, which is the same protein quality rating as whey, egg white and milk. Delicious, creamy-smooth flavour. Make great, whole food protein shakes for the whole family!

organic whey protein Every body needs protein every day! Naturally derived from North American organic fresh milk, Prairie Naturals Organic Whey Protein is free of antibiotics, synthetic hormones and GMOs (genetically modified organisms). With no added sugar, artificial flavours or colours, Prairie Naturals Organic Whey Protein is a delicious low fat, low carbohydrate and low lactose source of organic protein.

Micro ultra-filtered and concentrated without high heat or acid treatments.

why Prairie Naturals organic bone broth powder?

Organic bone broth powder offers a simple and delicious means of obtaining the nutrition of organic bone broth without the time-consuming effort of finding organic bones and making the broth. • Prairie Naturals Organic Chicken & Beef Bone Broth Powder uses parts of the animal that traditional cultures prized. All the benefits of homemade bone broth in powdered form. • Our bones are from organic, grassfed and grass-finished cattle and free-range chickens, making our certified organic bone broth 100% pasture-raised and free of antibiotics and hormones. • Prairie Naturals Organic Bone Broth is dairy-free, non-GMO, Paleo friendly, gluten-free, non-allergenic with no MSG or preservatives.

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prairienaturals.ca 24 » Friends&Family » Winter 2017 | countrygrocer.com

TIDBITS

Sipping and savouring on Salt Spring Country Grocer’s Chef Michael Williams helped showcase the delicious bounty grown and produced on Salt Spring during Sip & Savour Salt Spring Oct. 21.

Part of the month-long Salt Spring Harvest Food and Drink Festival, the event transforms the Salt Spring Farmer’s Institute into a fabulous grazing experience as visitors sip fine beverages from the Gulf Islands and Vancouver Island region and savour samples of delicious local and regional foods prepared by local chefs and food producers.

Part proceeds go towards the Gulf Islands Secondary School Culinary Program, supporting local food education. Learn more at sipandsavoursaltspring.com.

Serving up a tonne of love Country Grocer’s Royal Oak store hosted the Independent Order of Odd Fellows and KISS FM Nov. 22 in support of “Tonne of Love.”

The eighth annual Odd Fellows initiative raises funds and food for Greater Victoria’s Mustard Seed Food Bank. The Tonne of Love Food Challenge provides fresh food to the Mustard Seed Food Bank, typically including fresh vegetables, fruits, meats, cheeses and treats that compliment the food the Mustard Seed already has sourced.

During the Royal Oak stop, campaign partner Country Grocer serviced up warm chili by donation in front of the store.

EFFORT = CONCRETE RESULTS

Jennifer Blyth photos

Top: Chef Michael Williams serves his delicious chili during the Tonne of Love event at Royal Oak Country Grocer.

Above: Josh Miller, Financial secretary, Columbia Lodge No. 2, Independent Order of Odd Fellows, offers cookies for dessert.

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Country Kudos “I am not one for writing emails but I have to let you know that the lady who helped me in the floral department, Elyza Tylor, was really outstanding,” a customer wrote to the Country Grocer team.

“I believe she was at the end of her shift ... but she took her time to help me and sadly this is rare now I find. I had just asked to have two bunches of flowers put together as one and she took Elyza Tylor the time to ask what the flowers were for and how long they would be out of water, etc. and then she made everything I had picked (a bunch of orange and white flowers for four children’s bouquets) look lovely.

“She didn’t have to do that and knowing they were for kids, I don’t think a lot of people would have put in the effort without being asked, and she did. Please let her know she really went above and beyond.”

If you’ve received outstanding customer service, share your story on our Employee Recognition form and submit your Kudos in-store or online at countrygrocer.com

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PETS

PART OF THE FAMILY A member of Dawn Vanderwal’s Duncan family for 11 years, Kitty seemed to believe – as many cats do – that “the naughtier he is, the funnier it is!” Dawn says.

“His real name was Chase as he loved to hide and be chased. He waited for me at the door when I got home from work and waited patiently for his treats as he always got these when I came home late. He brought an enormous amount love into our home. He was the best little friend.”

Sadly, the family lost Kitty this fall to a sudden illness, but his antics will live forever in their hearts.

SHOW US YOUR PET

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

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Friends&Family » Winter 2017 | countrygrocer.com » 27

IN YOUR COMMUNITY

A Community of Neighbours Helping Neighbours

Yes, that is peanut butter toast you see on Country Grocer’s entry for this year’s Festival of Trees – plus cupcakes, jam, pickles with Santa hats and other tasty treats! The annual event in support of BC Children’s Hospital, brightens the Bay Centre through Jan. 2.

To cast your vote for the Country Grocer tree, text Tree 062 to 45678.

Tammy Averill photo

We offer: • Supported Transportation • Companionship & Walking • Minor Home Repairs • Light Yard work and Gardening • Income Tax Preparation • Community Information • Referrals

We offer one-to-one direct volunteer services for those who need help living independently Saanich Volunteer Services Society

250-595-8008

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28 » Friends&Family » Winter 2017 | countrygrocer.com

ESQUIMALT & VICTORIA Through Jan. 4 – Christmas Tree Village at Esquimalt Rec Centre and Archie Browning Sports Centre.

Info: esquimalt.ca To April 2 – Wildlife Photographer of the Year returns with a brand new selection of 100 of the most stunning images from around the world, at the Royal BC Museum. Info: royalbcmuseum.bc.ca Dec. 15 – Holiday Sit-in Movie, 6:30 to 9 p.m. at the Esquimalt Recreation Centre. Bring your cushions and blankets and get cozy on the floor to enjoy holiday classics Rudolph the Red Nosed Reindeer and Frosty the Snowman. Info: esquimalt.ca Jan. 13 – Saanich Seedy Saturday at the Horticulture Centre of the Pacific, 505 Quayle Rd. Local certified organic seeds, produce, children’s table, quality

vendors. $7 includes entry to gardens at HCP. Info: info@ haliburtonfarm.org March 16 to 18 – Victoria Comic Con at the Victoria Convention Centre and Crystal Gardens. Meet your favourite cosplay characters and celebrity guests, shop vintage comic books and more. Info: tourismvictoria. com April 7 – Esquimalt 5K, journeying through Saxe and Macaulay Point Parks.

The event attracts all levels: walkers to elites and includes chip timing, a healthy living marketplace, refreshments and coffee, mini-massage treatments. Info: esquimalt.ca

COWICHAN VALLEY Dec. 15, 16, 22 & 23 – Christmas Express at the BC Forestry Centre. Ride the 1910 steam locomotive through thousands of twinkling lights in the 100

acre woods – light displays, seasonal music, Christmas crafts and more. Info: bcforestdiscoverycentre.com Dec. 23 – Winter Wonderland Skate, 1 to 4:45 p.m. at Island Savings Centre. Info: cvrd. bc.ca April 21 – Champagne Dinner and Auction for the Cowichan District Hospital Foundation.

Info: cdhfoundation.ca

LAKE COWICHAN Dec. 9 – Cowichan Lake Chamber of Commerce Small Business & Family Christmas Buffet Dinner & Auction, Cowichan Lake Sports Arena Curling Lounge.

Dec. 31 – New Year’s Eve Family Event, 5 to 7 p.m. at the Cowichan Lake Sports Arena. $10/family ticket price includes family skating, crafts, sports, games, hot chocolate and a balloon drop at 6:45 p.m. Register at the arena

by Dec. 28. Skate rentals included.

NANAIMO Through March – The Junior A Nanaimo Clippers heat up the ice at Frank Crane Arena at Beban Park. Info: nanaimoclippers.com Dec. 23 – Allison Crowe with Céline Sawchuk and a cavalcade of Vancouver Island’s finest young talent, 7:30 p.m. St. Andrew’s United Church, 311 Fitzwilliam St. Info: allisoncrowe.com Dec. 31 – Finale Family New Year’s Eve Party, 5 to 10 p.m. at Beban Park. Info: nanaimo. ca Jan. 26 – International Guitar Night, showcasing world-class talents performing original compositions and exchanging musical ideas in a concert setting, returns to the Port Theatre. Info: porttheatre.com

Join the fun of the Esquimalt 5K , April 7.

Devon Gall photo

Feb. 12 – Nanaimo Aquatic Centre makes a splash with the “Dive In Movie,” featuring A Bug’s Life, 1 to 3 p.m. Info: nanaimo.ca Year-round – Join the Nanaimo Museum for tours with a knowledgeable guide. Group tours available upon request.

Info: nanaimomuseum.ca

SALT SPRING Dec. 21 to 23 – Artspring presents Christmas with Scrooge. Info: artspring.ca Feb. 10 – Seedy Saturday Saltspring.

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Friends&Family » Winter 2017 | countrygrocer.com » 29

STYLISH, SPACE-SAVING SOLUTIONS FOR YOUR HOME.

7 Community Locations COBBLE HILL 1400 Cowichan Bay Rd. 250-743-5639 8am to 9pm 7 days per week

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

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

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

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

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

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

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

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Vanillablossom “We Bottle the Sun”

Merry Christmas from all of us at Vanilla Blossom Pure Madagascar Vanilla Extracts & Pastes businesses Thank you for supporting small

Vanilla Custard Pudding Recipe Ingredients:

Directions:

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

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

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

2. In a separate bowl put egg yolks, vanilla extract, cornstarch, and salt and mix well. This is now a yolk paste.

3. Once Milk is quite warm to touch pour 1/4 into yolk paste and mix until all is dissolved. Then pour the paste back into sauce pan.

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

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

ENJOY!

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