The Co-operator - November & December 2019

Co operator THE

Volume 30: Issue 6 • November & december 2019

-

www.eastendfood.cooP

Cranberry & Goat Cheese Swirled Sheet Pan Pancake

Essential Oils GUide Page 4

k oo b k oo C s in a r G ee Thes 5-G9luten Fr Page y d e m e R d l o C Herbal Page 11

b u r c S y : d o DIY B Page 12

Farm tour REcap Page 14

Free!

Board Corner

by Karen Bernard, board director, annual meeting committee chair Hello Members, The East End Food Co-op exists to enhance physical and social health to our community. To these ends, we will create: • A sustainable memberowned business open to everyone; • An ethical and resilient food infrastructure; • A vibrant, dynamic community of happy, healthy people; • A creative vision to transform the future.

Board of Directors Eddy Jones, President Sam Applefield, VP Eva Barinas, Secretary Larry Meadows, Jr., Treasurer Karen Bernard Emily DeFerrari Jona Reyes O.E. Zelmanovich

The board meets the third Monday of each month at 7 PM in the POWER/EEFC Conference Room. Members are welcome to attend.

MANAGEMENT TEAM

General Manager: Maura Holliday Finance: Shawn McCullough Grocery: Ian Ryan HR: Jen Girty IT: Erin Myers Marketing & Member Services: Kate Safin Café: Amber Pertz Front End: eric cressley

THE CO-OPERATOR

The Co-operator is a bi-monthly publication of East End Food Co-op. Copies are available in the lobby of the store and online at www.eastendfood.coop.

Editor: Kate Safin Design: Molly Palmer Masood Cover photo provided by Quelcy Kogel

This time of year is exciting for the governance of our Co-op. Both the election of board members and our annual meeting are happening.

Elections for the board of directors began on October 26th and will continue through November 30th. The board encourages all member-owners to participate in this democratic process and vote in this year’s election.

You can do this online at voting.eastendfood. coop or in the store at Customer Service. In recent years, we’ve had some of the best turnouts ever, with hundreds of votes being cast each year. But we can do even better.

Information about the candidates and how to vote can be found at eastendfood.coop/ elections or in the candidate brochure in the foyer of the store. Please take a moment to get to know the candidates and, in addition to

Board Elections: October 26th - November 30th

CAST YOUR VOTE IN-STORE OR ONLINE AT VOTING.EASTENDFOOD.COOP It’s Election time! This year members may vote for up to four (4) candidates. There are three seats up for re-election and one seat that will be vacated in December.

Typically, the board fills vacancies through an appointment process. Given that there is a vacancy going into the election, and the board’s interest to look for opportunities to increase democracy and member voice, the

casting your vote, encourage other memberowners to do the same.

Also, please come to the annual meeting on the afternoon of November 9th, at the Eastminster Presbyterian Church in East Liberty. This once-a-year meeting is a chance to enjoy a meal with other members, learn about what’s happening with our Co-op, ask questions, and share your views. You can also meet the candidates running for the board this year. We’ll hear them speak and then have a Q&A. All member-owners are invited, and free childcare will be provided.

We would love to see you there!

The annual meeting committee is recruiting members to assist with day-of duties, including decorations, set-up, clean up, and staffing tables. Please email Karen at boardofdirectors@eastendfood.coop if you would like to help out.

board decided to fill the vacancy through the process of the election.

A few things to remember: • We can only accept one ballot per membership number.

• If a household has a membership, only one vote is allowed from that household. If there are multiple votes from one membership number, ALL will be disqualified.

• Do not allow anyone else to fill in your ballot or deposit it in the ballot box for you.

• Proxy voting is not allowed per the East End Food Co-op Bylaws and Policies.

YOUR VOTE MATTERS! LEARN MORE ABOUT THE CANDIDATES AT WWW.EASTENDFOOD.COOP/ELECTIONs vote in-store or online

Printed with vegetable-based inks on recycled paper by Banksville Express.

Advertise with us

E-mail editor@eastendfood.coop or call 412.242.3598 ext. 142.

1

Opinions expressed are the writers’ own and do not necessarily reflect Co-op policy. EEFC does not endorse the views or products of the advertisers in this newsletter.

East end Food Co-op Annual Meeting Saturday, November 9th, 2-5 PM Eastminster Presbyterian Church 250 N. Highland Ave., East Liberty

WWW.EASTENDFOOD.COOP/2019ANNUALMEETING

STORE news

by Maura Holliday, GM

Fall is in full swing, which means that Oyler’s apple cider is in the store! If you haven’t treated yourself to this apple cider, you must try it before it’s all gone. It is some of the best apple cider out there! With winter knocking at our doors, I am going to be sure to enjoy the fall season as much as possible.

Don’t be surprised if you see some new equipment in the store this fall/ winter season. We have been down on our luck with our cheese island and are looking to replace it with a spiffy new unit. The new island will merchandise the cheese items better and will be easier to shop. Hopefully, if the installation timing works out, we will have it in the store before the holidays.

Be sure to get your turkey pre-order in for Thanksgiving by November 17th.

We are excited to offer Mary’s organic and natural fresh turkeys this year at a

great price. New this year is the option to pick up your turkeys beginning Saturday, November 23rd so you can avoid the holiday rush of Thanksgiving week if you choose.

of $18,285 and bulk herbs reached sales of $3,400 for the day. It is a busy day in the store and it requires a lot of preparation, but the droves of shoppers that come is worth all the effort.

In September, we co-hosted our third annual Pittsburgh Urban Farm Tour with the Pittsburgh Food Policy Council and PASA. Read more about how we're supporting urban farmers on page 14.

The giving season is upon us and we have many great offerings for you to spread joy to those you care about.

Puzzles are in, salt lamps are on sale, and we have socks and scarves too!

There is something for everyone in our gift section so be on the lookout for that perfect item you've been searching for.

We celebrated Co-op month with our October member drive and welcomed 47 new households to our co-op family. The member drive gave us the opportunity to give away lots of prizes and engage with current members. We are so lucky to have so many great members to celebrate with.

We had another record-breaking Bulk Sale on Sunday, October 20th. The bulk foods department reached sales

I am excited to see everyone at our Annual Meeting. This will be my first year reporting as our general manager, and I am looking forward to the opportunity to talk about our achievements and our plans for the upcoming year. I hope to see many of you there. Have a joyous holiday season and happy new year!

EMPLOYEES OF THE MONTH Janique DAVIS (CAFÉ) Janique is a cook and has been at the co-op since August 2018.

Janique's co-workers love her quick wit, joyful attitude and acknowledge her for taking on extra shifts in the kitchen. She is working on starting her own catering business.

Luke Rifugiato (CAFÉ)

Tyler Kulp

(PRODUCE)

Luke started at the co-op in August 2018 and is our Assistant Cafe Manager. His coworkers describe Luke as considerate, hilarious, and hard working. Luke enjoys hanging out with his cat and playing guitar in his band.

Tyler started in 2015 as our Assistant Cafe Manager and is now Produce Manager. He is an avid record collector and enjoys spending time at home with his wife.

Co-workers appreciate his kindness and helpfulness.

NOVEMBER RECIPIENT

DECEMBER RECIPIENT

RIF Pittsburgh's mission is to provide the resources, motivation, and opportunities to develop a life-long love of reading.

Grounded Strategies works to strengthen the economic, social, and environmental health of transitional communities by building capacity through collaborative greenspace projects.

www.rifpittsburgh.org

www.groundedpgh.org

register

Round

To support these organizations, tell your cashier to Round Up your total at the register!

Register Round Up Funds raised to date: $151,931.53 April 2013-September 2019

Reading is fundamental Pgh

Grounded Strategies

2

We’re Listening Your voice is heard

COMMENT Cards Can we get Gluten Free labels for products that are Gluten Free?

We do need to update our gluten free tags. Please be patient with us as we catch up on this process. In the meantime, please ask any employee if you have trouble locating gluten free items.

Thank you for your suggestion. -Ian, Grocery

Is there any way we could either order more Brunton milk so we stop running out or get a new supplier that could provide more?

Yes, we can order more. We've never sold so much Brunton's before. I'm cautious on how much we get because if we have too much, it goes to waste. Brunton's has only one supplier. We will do our best! -Evan, Perishable

Can you carry ready to make meals? Like, having the ingredients together but not necessarily cut & whatnot. Sort of like preportioned recipes. Would be excellent for lazy people!

I love this idea and we will definitely take it into consideration in the future! -Maura, General Manager Is nothing on the hot bar/ salad bar organic anymore? If it is why isn't it labeled? This is important information. Please let us know!

What a great question! We are working to update signage to clearly ID organics in our department but haven't finished our work yet. While many of the products used in the café are organic, we are not 100% organic. Some items we may choose a natural vs organic option due to availability or to keep costs down. Currently ALL of our produce in the cafe is always organic.

We will continue to work to update signage to reflect this. Thanks!

-Amber, Cafe

WE’RE HIRING! We are looking for energetic, cooperative, and committed employees who share a love of good, healthful food and enjoy helping others through exceptional customer service.

APPLY ONLINE! www.eastendfoodcoop.hiringthing.com

3

Any consideration given to shipping orders to members who live too far away for delivery? (Out of State) Thanks!

Thanks so much for the suggestion. We have looked into this and we aren't quite ready for this yet and I'm not super versed in out of state shipping. But we will be looking into this for the future. -Maura, General Manager Hope Hummus is not in a recyclable container.

Good eye. It appears only the 15 oz is recyclable. I'll write to the company and see if we can spur a change. Thanks for the heads up. -Evan, Perishable

Please do something about certain people who are demanding money from customers in front of the store + in the parking lot!!! (Move store to a safe neighborhood) Thank you for expressing your concern. We're here for you if you require assistance contacting the police if you experience an unsafe interaction as you arrive at or depart the Co-op. Although panhandling/asking for money is generally understood to be a matter of free speech, there are parameters defined by city law. We keep a list of services provided in the city to help those in need -- we share the list with those who need the info. (The list is kept at our customer service desk.) Please contact me if you'd like to discuss this matter. -eric, Front End

LOVE the end of summer stew.

Glad to know. Thank you so much! -Amber, Café

STAFF Pick!

Kerry Gold Salted Butter

“I love this butter so much I wrote a research paper about the history of butter!”

FEATURED PRODUCTS Essential Oils

Essential oils are highly concentrated extracts from plants and herbs used for therapeutic benefit. With proper use, essential oils can uplift mood, fight germs, and aid in overall wellbeing in aromatherapy, cleaning, and personal care. Here are the top 10 essential oils and a few of their uses and benefits to help get you started. A note to use caution as some oils are dangerous for pets. Always follow manufacturer instructions.

Lemon

Great for homemade cleaning products; uplifting, cleansing

Peppermint

Useful for personal hygiene, to ease headaches, nausea, and sore muscles; cooling/calming

Eucalyptus

Excellent when vaporized to clear sinuses and congestion; clarifying

Sandalwood

Pleasant aromatic great for body or massage oil; sweet, spicy, calming

Cinnamon

Helps increase blood flow to improve circulation and sooth muscle pain; warming, comforting

Rosemary

Excellent for hair care due to its antioxidant and anti-inflammatory properties. Purifying, uplifting

Tea Tree

Antiviral and anti-fungal; great for household and personal care.

Cleansing; purifying

Lavender

Fabulous air freshener; commonly used in aromatherapy to promote drowsiness and enhance sleep. Floral, soothing, balancing.

Berry

Produce

NEW Items!

Myrrh

Beneficial for oral health; can treat gum disease, ulcers, and wounds. Musky, centering.

Rose

Mood-boosting. Natural astringent that is great for skin and haircare. Floral, comforting

• Kiss My Face, Hand Soap, Fragrance Free - HBA, Aisle 5 • Kiss My Face, Moisture Shave Lavender Shea - HBA, Aisle 5 • Thayers, Dry Mouth Spray, Peppermint - HBA, Aisle 5 • Mayan Chocolate, Space Bar Mini - Cheese Island • Rustix by La Quercia, Spicy Salami Sticks and Smoky Salami Sticks - Cheese Island • Lydia’s Sprouted Trail Mix, Fig & Raisin - Grocery, Aisle 4 (Raw Food Section) • Tierra Farm, Dry Roasted Garlic Almonds, Bulk 4

Spotlight on LOCAL Quelcy Kogel: Author & Food Stylist

The Gluten-Free Grains Cookbook Local author, Quelcy Kogel, shares why she, a bread-loving, pastry addict, wrote The Gluten-Free Grains Cookbook, and why she hopes her book will lead you to the bulk aisle over and over again.

I love to cook and bake for others and to invite friends and their friends to join me in my dining room, and I always volunteer to bring a dessert to family functions. What I don’t love is watching someone feel excluded because they can’t eat the dessert everyone else is enjoying. Gluten allergies and sensitivities are on the rise, so whether you have to avoid gluten, love someone who does, or just want to host a more inclusive gathering this holiday season, I created The Gluten-Free Grains Cookbook with sharing in mind. There is so much to be gained through gathering around a table, conversing and sharing.

The other motivating factor for the book was health. There are now many gluten-free products on the market daily (even my shampoo is gluten-free), and the marketing buzz wants us to believe these items are healthier. However, when you take the time to read these labels, the product is often filled with preservatives, starches and binders that can be just as difficult to digest as gluten, or the nutritional equivalent of white bread.

In no way do I want to mislead you: I eat gluten. My grandmother and mother’s balance of grace and hospitality inspired me to experiment in the kitchen and to share my table. But it is also because of these women that I love bread. Regina Kogel can bake, and Sedonia Wagner before her could also throw around some dough. (My sister Stacy and I even “choreographed” a celebratory dance for my mom’s kolache baking!) I slung dough in a European-style bread bakery, and I believe in the health benefits of fermentation and sourdough bread, but I also believe a recipe can be gluten-free, healthy and satisfying to all.

The book celebrates the gluten-free, whole grains, from amaranth to wild rice.

They’re flavorful and nuanced, often steeped in ancient histories, and they’re wholesome. But it’s not all granola and Birkenstock's (though I love both).

Journeying through the book, we’re going to fry foods for a new twist on tacos, but we’re going to use heart-healthy oils. We’re going to indulge in dessert, but we’re going to use natural sweeteners, and we’re going to use less of them. I’m a big believer in using the most natural version of an ingredient and enjoying it fully. This is the peace I have found with food.

My recipes are about more than buckwheat, more than millet. The collection is about living with nature, with the seasons, with respect for well-worn cutting boards and collecting flavors along the journey. My kitchen is an ode to the slow, intentional sort of endeavors. My site (www.WithTheGrains.com) and the book are about sharing my time, and my attention for the tiniest details, with those I love. Now I want to share with you, and by extension, equip you to share with those you love.

Quelcy Kogel is a multi-passionate creative who works as a food and prop stylist, event designer, writer and dog cuddler. She founded her site, WithTheGrains.com, as a way to document her own wanderings, farm-to-table adventures and seasonal recipes. Her work has been featured on Bon Appetit, BuzzFeed, HuffPost Taste, the Instagram blog, and in Sift Magazine. She lives in a prop-filled apartment in Polish Hill with her beloved pup, Julep. For more info, please visit: www.WithTheGrains.com

5

Go-To Multigrain Hot Cereal This hearty mix also forms the base of the Caramelized Onion & Mushroom Muffins & Roasted Beet Breakfast Patties in The Gluten-Free Grains Cookbook. As an added bonus, if you buy bigger quantities of these grains, your pantry will be stocked and ready to try so many more of the subsequent recipes in this book.

Makes 15 servings

INGREDIENTS

Big Batch Cereal Mix: • 1 cup amaranth • 1 cup buckwheat groats • 1 cup millet • 1 cup rolled oats • 1 cup quinoa • 1 cup flax seeds • 1 cup sunflower seeds • ½ cup chia seeds Single Serving of Hot Cereal: • ½ cup multigrain cereal blend • 1½ cups water

PREPARATION

For the big batch: 1. Combine everything in an airtight glass container.

For a single serving: 1. Combine the water and the cereal mix in a saucepan over medium-high heat.

2. Bring the mixture to a boil, then reduce the heat, cover and simmer for 20 minutes.

3. Uncover and stir, and continue to simmer uncovered until the cereal mix is thickened and the water has been absorbed, 5 to 10 minutes more.

4. Top with your favorite flavorings, serve warm and enjoy!

Some of my favorite flavors: • Apples, cinnamon, nutmeg and cardamom • Walnuts and a touch of brown sugar • Blueberries and lemon zest • Cranberries, pears and honey • Full-fat coconut milk and bananas

TIPS & TRICK: • Want to give a thoughtful gift this holiday? Seal this cereal in a pretty glass jar, add some twine, attach the instructions and voila!

6

Chai Spiced Pumpkin Pie Bowl The streusel recipe yields more than you need for just the pumpkin pie bowls, so you’ll have a few more breakfast options. It’s a tasty topper for yogurt, or serve it with milk like granola. For a creamier, even more pie-like texture, try this recipe with rolled oats instead of millet.

Makes 4-6 servings

INGREDIENTS

Millet: • 1 cup millet, rinsed and drained • 2 cups water • 1 chai tea bag • ¼ tsp salt • 1 cup pumpkin purée • 3 tbsp maple syrup • 1 tsp cinnamon • ¼ tsp ground cardamom • ¼ tsp ground nutmeg Streusel Topping: • ½ cup chopped pecans • ½ cup rolled oats • ¼ cup buckwheat groats • 3 tbsp maple syrup • ½ tsp cinnamon • ¼ tsp nutmeg

PREPARATION

7

1. To make the millet, heat a saucepan over medium heat. Add the millet, and toast lightly until dry and a shade darker, about 3 to 5 minutes, stirring to prevent burning.

2. Add the water, chai tea bag and salt. Give the ingredients a good stir, then bring to a boil.

3. Reduce to a simmer, cover and cook for approximately 15 minutes, until the grain has puffed up and absorbed the liquid.

4. Remove from the heat, and discard the tea bag. Give it a good stir, then cover and allow to sit, to fully absorb any remaining liquid, about 10 minutes.

5. Uncover the millet, and fluff with a fork. Then stir in the pumpkin purée, maple syrup and spices.

To make the streusel topping: 1. Heat a sauté pan over mediumhigh heat. Add the chopped pecans, rolled oats and buckwheat groats. Toast for 1-2 minutes, until golden brown and fragrant (the pecans will release oils), tossing or stirring to prevent burning.

2. Remove from the heat, and add the maple syrup, vanilla and spices.

3. Stir to combine, then transfer to a bowl to prevent any further browning.

TO SERVE Divide the millet amongst your serving bowls, top with a dollop of yogurt and a sprinkle of the streusel.

Drizzle with maple syrup, and enjoy!

Cranberry & Goat Cheese Swirled Sheet Pan Pancake This oven-baked sheet pan pancake eliminates flipping stresses, and instead of feeling like a line cook, you’ll be able to join your guests at the table. Everyone can enjoy hot, hearty cakes at the same time.

Makes 12 servings

INGREDIENTS

• 6 tbsp melted butter, divided • 2 cups buttermilk • 2 large eggs • 2 tsp pure almond extract • 1 tsp pure vanilla extract • 4 tbsp (½ stick) melted unsalted butter, divided • 1¼ cups millet flour • 1 cup buckwheat flour • 2 tsp baking powder • 1 tsp baking soda • 1 tsp kosher salt • ¾ cup goat cheese, at room temperature • ¼ cup whole milk • 2 tbsp powdered sugar • 1 cup whole berry cranberry sauce • Maple syrup, to serve

PREPARATION

1. Preheat the oven to 425ºF. Line an 11x17-inch rimmed baking sheet with parchment paper. Coat the parchment paper and sides of the pan with 2 tablespoons of melted butter. Set aside.

2. In the bowl of a stand mixer, or with a hand mixer, beat the buttermilk, eggs, vanilla and 2 tablespoons melted butter in a

medium bowl until combined.

3. Sift the flours, sugar, baking powder, baking soda and salt into a separate mixing bowl, and whisk gently to combine. Add the liquid mixture and stir until just combined (do not overmix).

4. Scrape the batter into the prepared baking sheet, smoothing into an even layer with a spatula.

5. In the stand mixer, whisk the goat cheese, milk and powdered sugar until completely smooth.

Spoon dollops of the goat cheese mixture evenly over pancake batter. Add dollops of the cranberry sauce, then use a butter knife or a skewer to make a swirl pattern.

6. Bake until the pancake is lightly golden and springs back in the center when poked, 11 to 13 minutes. Remove from the oven and heat the broiler to high. Brush the remaining 2 tablespoons melted butter onto the pancake.

Broil until golden brown, 1 to 2 minutes, rotating halfway.

7. Cut into 12 slices, and serve warm with a generous supply of maple syrup.

8

Fall Harvest Soup with Quinoa and Crispy Sage

Want something to dip into this creamy soup? Try dried pears or apple slices! It's also delicious with the golden raisin crackers recipe in the cookbook.

Makes 4-6 servings

INGREDIENTS

Soup: • 1 tbsp coconut oil • ½ cup chopped onion • 1 tsp minced garlic • ½ cup quinoa, rinsed • 3½ cups vegetable broth • 3 cups diced sweet potato • 2 cups unsweetened apple sauce • ¼ cup maple syrup • ¼ cup chopped sage • ½ tsp ground cinnamon, plus additional for garnish • ½ tsp ground ginger • ½ tsp ground turmeric • ¼ tsp salt • 1 (13.5 oz) full-fat coconut milk (with cream top) Crispy Sage: • ¾ oz fresh sage, 1 plastic package/1 bunch • 1⁄4 cup coconut oil • Sea salt

PREPARATION

9

1. To make the soup, heat the coconut oil in a 3-quart saucepan over medium heat. Add the chopped onion and garlic, cooking until the onions are softened, about 5 to 7 minutes

2. Add the rinsed quinoa, stirring frequently, until fragrant and toasted, about 3 to 5 minutes.

3. Add the broth, sweet potatoes, applesauce, maple, chopped sage, cinnamon, ginger, turmeric and salt. Bring to a boil, then reduce to a simmer. Cover and cook until the quinoa and sweet potatoes are cooked, about 15 to 18 minutes, until the quinoa grains appear to be sprouted and are translucent around the edges.

Allow the soup to cool slightly.

Stir in the coconut milk and the coconut cream into the soup.

Process the soup in batches in a blender or food processor, until smooth and creamy. Return the soup to the saucepan and keep warm while you prepare the crispy sage.

4. To make the crispy sage, heat the oil in a small skillet over mediumhigh heat until hot. Add the sage leaves to the oil, and fry until crisp, 10 to 15 seconds. Gently transfer with a fork to paper towels and sprinkle generously with coarse salt. Serve the soup warm with a crispy sage garnish.

Food For Thought

by Kathryn Lafond for YES! Magazine

Take a Moment to Thank Your Food

Gratitude for what feeds us opens us to awe and beauty.

During the holidays, talk is often of feasting. Even as a former chef with decades of experience raising plants and animals, I choose not to get into conversations about dietary choices— vegan, carnivore, and everything in between. I prefer to ask: What fed you today, and were you thankful?

Connecting to something larger than ourselves is the delicious benefit we receive when we step into a state of gratitude, a deep-felt sense of appreciation. We understand what is larger than the reach of our arms and the strength of our hands when we acknowledge the gift of life that feeds us: the plants and animals that share our world.

When we enter as participants in this web of life, we are changed by it. Research shows gratitude has the power to heal. Even on a short-term basis, feeling grateful tends to build qualities of compassion, generosity, and forgiveness that make us better people. So consider the healing benefits of living in a state of fundamental thankfulness. To live that way opens us to awe and beauty.

We can begin our journey to gratitude by gently shifting our perspective every time we sit for a meal or prepare food.

Eating is a reciprocity that we experience multiple times each day. Being mindful of it opens us to a greater understanding of our place in this complex world. Simply reflect on the beauty of the lives given to become ingredients that feed us—seeds from stalks of rice or wheat, fruits of blossoms, flesh from furred, feathered, and finned beings.

Author Erica Bauermeister refers to the mystery of life feeding life in her book, The School of Essential Ingredients: “Every time we prepare food, we interrupt a life cycle. We pull up a carrot or kill a crab—or maybe just stop the mold that’s growing on a wedge of cheese. We make meals with those

ingredients and in doing so we give life to something else. It’s a basic equation, and if we pretend it doesn’t exist, we’re likely to miss the other important lesson, which is to give respect to both sides of the equation.”

Creation myths abound of how plants and animals and people arrived and how they sustained each other. Indigenous people were instructed to reciprocate, such as by gifting cornmeal or a piece of one’s hair for a plants’ sustenance. Hunters would dance before a hunt to honor the life of the animal and call forth its spirit.

For most people today, dealing with busy days and consumer culture, intimacy with our food is often lost.

Becoming gratefully aware of our interdependence with all living things increases as we ponder the essence of what we are consuming.

Consider a carrot. Does it surprise you that it could become brightly colored while growing underground? Do you feel in alignment with nourishing minerals rising up its stalk similarly to your own flowing blood? How big might it have grown had it not been plucked from the ground? Who else would it have fed?

A breath of gratitude taken to heart is an instantaneous connector.

“Cultivate the habit of being grateful for every good thing that comes to you,” Ralph Waldo Emerson once said, “and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.” Indeed, gratitude shifts us from takers to makers, from disconnected to participating as a miraculous piece of the whole.

Kathryn Lafond wrote this essay for YES! Magazine. Kathryn is the author of Seasoned with Gratitude, 250 Recipes and Blessings Celebrating the Greater Nourishment of Real Food. Learn more at kathrynlafond.com

10

here's to your health

by Adrienne Totino

: herbal Remedies Ward off colds with YEP Tea As we enter into cold and flu season, I want to share some remedies for the symptoms of common viruses.

This tea is regularly used by folks in holistic communities. This tea is nicknamed “YEP.” It stands for the herbs: Yarrow, Elderflower, and Peppermint.

And that’s the entire tea - those 3 herbs!

Many people have had success in warding off a cold by drinking this tea at the first sign of a virus. But it can also be taken throughout the duration of a cold, to ease symptoms.

Yarrow can help lower a fever. It also has drying properties, which works well for excessive mucus. Elderflower can help clear lung congestion, and is very mildly calming. And Peppermint is a useful decongestant and pain-reliever.

I don’t know of any major companies who sell these three herbs combined as tea bags. Though peppermint tea is popular, elderflower and yarrow haven’t made it to the mainstream. I keep the loose, dried herbs on hand and simply combine them when I need to.

Find these herbs in the Co-op's Bulk Herb department!

Adrienne has many years of experience teaching yoga and mediation and holds a Yoga Certification from the Sivananda Vedanta Centre in Val Morin, Quebec, CA. She is also a Professional Herbalist Graduate from the East West School of Planetary Herbology. Adriene offers wellness consultations to those looking for holistic ways to prevent and treat health issues. Learn more on her website: www.wellnesswithadrienne.com.

11

Do it Yourself

by Aura Cacia

Body Scrub with Essential Oils Your skin is your body's first line of defense against a host of tough customers—sun exposure, pollution, hot days and freezing cold temps. It's important to take good care of your skin so it can take good care of you.

Why not pamper your skin with an easy DIY body scrub? All it takes are a few simple ingredients from your own kitchen and your local co-op. While body scrubs are great in the shower, they’re also good for quick spot applications on your hands and feet. Use at the sink, or take a basin of warm water and a towel to a favorite spot, like the den or patio, for a mini spa treatment.

Basic formula and function

Start with the basic formula: something scrubby + skin care oil. For scrubby ingredients, use food-grade, biodegradable ingredients like sugar, salt or coffee grounds (before or after brewing). These will exfoliate the skin, removing dry, dead and dull-looking skin cells and helping to prevent clogged pores. Incredibly, your skin will respond by generating new, fresh skin cells more quickly. Isn’t Mother Nature wonderful?

Next, choose plant-based oils that nourish the skin and provide lubrication for the scrubby ingredients. Sweet almond oil is a great choice, with its rich texture and skin-hydrating properties.

Up your game with essential oils

Add your favorite essential oils to the mix and take the benefits of your scrub to a whole new level of luxury and efficacy. Not sure where to start? Try this recipe featuring refreshing, vitalizing peppermint and spearmint, and cheering, uplifting sweet orange. This clarifying, energizing scrub will leave both you and your skin feeling invigorated and refreshed, while the coffee/ sweet orange aroma evokes warm comforts of snuggling by the fire. As a bonus, peppermint oil has natural antiseptic properties.

Peppermint sweet orange sugar and coffee body scrub

Body scrubs make great gifts, so why not make a larger batch and share?

Scale up the recipe, divide the scrub into jars and tie with a decorative ribbon. You can even modify the oils in the recipe to personalize them to the recipient—use the suggestions above, or your own creativity!

INGREDIENTS • 4 Tbsp. granulated sugar • 1/2 Tbsp. coarsely ground coffee • 3 1/2 Tbsp. Aura Cacia® Sweet Almond Oil • 30 drops Aura Cacia® Sweet Orange Essential Oil • 9 drops Aura Cacia® Peppermint Essential Oil • 9 drops Aura Cacia® Spearmint Essential Oil • 4-ounce wide-mouth jar

PREPARATION 1. In a mixing bowl, combine all ingredients and stir until well blended. Transfer to wide-mouth jar.

2. To use, scoop scrub out of jar with fingertips and apply to skin using gentle circular motions.

3. Rinse with warm water and pat dry.

12

C0-op Community

Co-op Throwback

Sustainability Update

We started composting in 2009!

Our first partner was Steel City Soils and this was one of the signs celebrating and promoting the achievement.

Co-op Fun Fact

13

Our Co-op welcomed

As of Monday, September 30, 2019, we are able to accept all post-consumer packaging pictured above for composting. Please place your used compostable produce/bulk bags, take out containers, cafe drink cups (hot and cold), disposable utensils, napkins, stir sticks, straws, sleeves and lids in the compost bin in the cafe seating area. This long-awaited goal is key to increasing our sustainability and is made possible by our partnership with our hauler Zero Waste Wrangler, who will get these items to a commercial composting facility.

While we are thrilled to keep some packaging out of the landfill, we remind you to remain vigilant about reuse and to choose to reuse whenever possible (which includes when dining in at the Co-op)! Additionally, this service does not extend to consumer drop-offs of items collected outside of the Co-op. We do not have the capacity to take composting generated outside of the East End Food Co-op and already make a significant investment in procuring compostable items and redirecting them to a commercial composting facility. Thank you!

47 new members

Worth Manifesto is a project created by Pittsburgh local (and co-op member) Sandra Villarroel. The project seeks to acknowledge the humanity of marginalized women, particularly the ones living in the street, by providing them with makeup bags full of beauty products, travel size toiletries and handwritten notes of encouragement. This summer, Worth Manifesto launched a successful campaign to help women at the border and collected 5,000 hygiene kits. Inspired by what she witnessed while delivering the kits to asylum seekers, Sandra has launched a second campaign that will run from Thanksgiving to Christmas and aims to help women and children. The East End Food Co-op is proudly acting as a collection point for this campaign. To be part of this project, volunteer, learn where, when and what to donate, visit WorthManifesto.com

Member Center

during our Annual Member Drive

Do you have questions about membership benefits? Need to update your records? Drop us a line at info@eastendfood. coop, call 412-242-3598, or visit: www.eastendfood.coop/ member-center/

C0-op Community

2019 Farm Tour Recap The East End Food Co-op (EEFC) in collaboration with the Pittsburgh Food Policy Council (PFPC) and Pennsylvania Association for Sustainable Agriculture (PASA) presented the third annual Pittsburgh Urban Farm Tour on Saturday, September 14 from 10 a.m. to 5 p.m. The event drew a crowd of 80+ visitors and raised just over $2,000. The proceeds support honorariums for each participating farm and replenish the Urban Growers Scholarship Fund (which was seeded by proceeds from the 2018 farm tour).

The self-guided tour featured 11 unique sites throughout Pittsburgh, including small commercial farms and community gardens in the East End, North Side, Duquesne, Braddock, and Turtle Creek.

Each year the Pittsburgh Urban Farm Tour allows us to deepen connections in the community and demonstrate the vital work urban farms are doing: teaching children how to grow food, remediating pollution, ensuring access to fresh food, and converting blighted areas into productive and safe spaces. This year, tourgoers encountered livestock (including chickens and mini goats), purchased fresh produce from farm stands, checked out beehives in the country's first urban community apiary, and toured beautiful gardens built on vacant city lots and baseball fields.

The 2019 participating farms and gardens were: African Healing Garden, Ballfield Farm, Braddock Farms, BUGS Homewood Historical Community Farm, Burgh Bees Community Apiary, Community Garden of Wilkins Township, Duquesne Community Victory Garden, Homeplate Garden, Manchester Growing Together Farm, Sankofa Village Community Garden, and Shiloh Farm.

We thank our event sponsors, whose generosity ensured all event costs were covered so proceeds could support local urban agriculture projects. 2019 Sponsors: Lady Moon Farms (Platinum), Farm to Table Western PA (Silver), Trellis Legal LLC (Silver), Grounded Strategies (Bronze), Underground Printing (Bronze)

About the Scholarship Fund

Proceeds from the 2018 Pittsburgh Urban Farm Tour seeded the Urban Growers Scholarship Fund. The fund exists to help urban gardeners and farmers in Pittsburgh and Allegheny County access professional development opportunities, including training, conferences, and workshops. To date, scholarships have supported registrations to Penn State Extension's "Exploring the Small Farm Dream" course and assisted with travel costs for the upcoming National Young Farmers Coalition Conference in Colorado. The PFPC Urban Ag Working Group administers the Urban Growers Scholarship Fund. Applications for scholarship funds can be submitted through the Pittsburgh Food Policy Council website at: www.pittsburghfoodpolicy.org.

14

Events & Sales ARTISAN BREAD MADE EASY Saturday, November 2, 1-4 PM Rick Adams, Artisan Bread Made Easy POWER/EEFC Conference Room $60 Co-op Members/$75 Non-Members

CO-OP ORIENTATION Wednesday, November 13th, 6:30 PM & Wednesday, December 11th, 6:30 PM Elly Helgen, East End Food Co-op FREE – Please RSVP

You can mix, bake, and taste a variety of delicious homemade bread in this fun and interactive class. No experience necessary!

Every participant gets samples and goes home with enough dough to make three loaves of bread at home.

Find out what makes co-ops different, the history of the EEFC, and how we support local food and sustainability. Get tips on how to shop co-op and learn the benefits of membership. Both members and nonmembers are welcome to attend!

HEALING CANCER HOLISTICALLY Wednesday, November 6, 6:30-8:00 PM POWER/EEFC Conference Room Brandon Novogradac, PATH Life Coaching Whether you’re currently facing a cancerrelated challenge, or just want to live your healthiest, happiest life, this presentation is built for you. Come discover new ways to assist your body’s impressive ability to heal. Learn the basic theory of cancer, the benefits and limitations of conventional medicine, and what to do when considering treatment options.

WELLNESS Wednesday

10%* off wellness & body care The first Wednesday of every month!

Co-op Deals

EMOTIONAL EMPOWERMENT Wednesday, December 4th, 6:30-7:30PM Pamela Biasca Losada, LLC POWER/EEFC Conference Room FREE – Please RSVP

October 30 - November 12 November 13 - December 3 December 4 - December 17 December 18 - December 31

Are you ready to turn your negative feelings into your greatest allies? Our negative feelings, if not addressed properly, can cloud over our daily lives. In this presentation, you will learn several key components of the empowered language of our negative emotions.

Senior Discount Days (5% courtesy discount for 62+) Every Tues. & Thurs.

quarterly discount

Members, be sure to use your 10% quarterly discount by Dec. 31st!

PLEASE RSVP at: eastendfoodco-op.eventbrite.com Don't forget the turkey & Sides! Thanksgiving turkey pre-orders due 11/17. cafe Thanksgiving pre-orders due 11/21.

*No additional discounts or sales may be stacked with this offer

go-to hot Multi-grain cereal, page 6

Open to everyone, every day from 8 AM - 9 PM 7516 Meade Street . PGH, PA 15208 412-242-3598 . www.eastendfood.coop

Be Green!

BE SOCIAL WITH US

Subscribe to our e-news by texting EASTENDFOOD to 228328.

EastEndCoOp @eastendfoodcoop @EastEndCoop eastendfoodcoop

View all our issues of The Co-operator online at www.eastendfood.coop/the-cooperator