THE HEALTHY ALTERNATIVE MAY / JUNE 2021
Brought to you by Ever'man
1000 E. Nine Mile Road Pensacola, Fl 32514
315 W. Garden Street Pensacola, Fl 32502
GM | William Rolfs 315 W. Garden Street Pensacola, Fl 32502 850-438-0402 1000 E. Nine Mile Road Pensacola, Fl 32514 850-316-3700 everman.org facebook.com/EvermanCoop instagram.com/evermancoop
Joy George Finance Manger
Laura Lee Nichols Education & Outreach Coordinator
Social Media/Demo Coordinator
Marissa Connor Graphic Designer
Ever’man Cooperative Grocery & Cafe serves a diverse community. The diversity is reflected in culture, tastes, needs, lifestyles and viewpoints. It is within the vision of this cooperative to
strive to embrace diversity and to meet as many community needs as possible. Opinions and
viewpoints shared within this publication are neither endorsed nor disregarded. Editorial content is intended for informational
purposes only and is not intended to diagnose, prescribe, recommend or offer medical
advice. Ever’man reserves the right to review the appropriateness of the placement of
advertising. The product appropriateness
is based on Ever’man product philosophy
Greeting to all Members and Patrons, Well, it’s hard to believe it has been a year since the start of the Covid-19 pandemic changed the world. I am not sure anyone can say the pandemic has not drastically changed their life. We all went from being close families and friends who loved to hug and shake hands, to staying 6 feet apart and never touching. On TV, you hear it called Social Distancing. I call it Unsocial Distancing due to the lack of close contact. It seems very sterile when you can’t see a person’s facial expressions. Even conversations are strained due to masks, plexiglass and 6 foot spacing. While these things were uncomfortable, they were needed to slow the spread of the virus. As more people receive the vaccine (I just received my first dose), life will slowly return to a new normal. All of our favorite events will start back like sporting events, festivals, family get togethers, graduations, concerts and much more. Hopefully we can move forward and put this hard time behind us. We will never forget, but we can return to the life we enjoy so much.
have been planning several events such as our new Ever’Market. This event will be held the 4th Saturday of each month at our Nine Mile Store. We will have local artists and vendors in front of the store, demos in each department and even live music in the Ever’man Canteen. If you haven’t visited our new Cafe in the Nine Mile store, you are missing out. We have a Pizza Bar, Taco/ Burrito Bar, Hand Dipped Local Gelato, Gourmet Coffee, Acai Bowls, in-house made Sushi and a Beer and Wine Bar. Stay tuned for more events coming very soon. As always, all safety precautions will be taken to keep our customers and employees safe. As everyone knows, the pandemic has been hard on small local businesses. The addition, of the 3 Mile Bridge closure also added to the pressure these businesses face daily. Your co-op is still financially strong, but who knows how long the pandemic and bridge closure will last. We ask all of our members and customers to remember us and all local small businesses when planning your grocery shopping and other supply needs. Now more than ever we need to support our local businesses and their employees. Ever'man is very proud and appreciative of our employees and all frontline workers. Thanks for your support. In closing, I hope everyone is ready to enjoy the great weather our area brings this time each year. Thanks for your continued support and I look forward to seeing you at the Co-op.
Here at Ever’man, we are gearing up for a much better spring and summer. We
there seems to be potential for conflict-of-
EVER’MAN ENDS STATEMENT
products sold at Ever’man, the ad may be
BECAUSE OF EVER’MAN, THE COMMUNITY WILL HAVE:
regarding accountability to healthfulness. If interest issues regarding competition with rejected. Ads will be sold at the discretion of the Marketing Manager who reserves the right to refuse and edit submissions.
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• • • •
education about health, nutrition, and environmental issues access to healthy, natural food and products at the lowest possible price support for responsible, local agriculture and small business an example of green business practices
IN THIS ISSUE Features 6 Top 5 Affordable Steak Cuts 8 Membership Benefits 10 Fair Trade: A Primer 13 Marinades: Extra Tasty Grilling 14 Keep Produce Fresher, Longer 17 Memorial Day Shopping List 21 Sunscreen Confidential 24 Protein Primer 26 Food Glossary 28 What’s Eve Eating Now? Classics 2 GM Letter 5 Common Myths About The Co-op 6 2021 Member Survey 7 Ever'Market 8 Recipe: Grilled Veggies Smoked Paprika Vinaigrette
Recipe: Baked Chicken Roll-ups
Classes at Ever’man
Recipe: Chipotle Lime Chicken & Veggie Soup
More than a Store, It’s an Experience!
6 13 21 24 26
THE HEALTHY ALTERNATIVE | 3
MEET THE 2021 BOARD OF DIRECTORS Dave Deblander President
Tara Jones Vice President
Eric Schneider Treasurer
Jena Melancon Secretary
ABOUT THE CO-OP FOR FOOD LOVERS ON THE HUNT FOR FRESH LOCAL PRODUCE AND HEALTHY, SUSTAINABLE PRODUCTS, THE LOCAL FOOD CO-OP MAY BE A HIDDEN GEM. Why hidden, you ask? Many people, including co-op shoppers, are not entirely sure how co-ops work—or how to get involved. Luckily, the most common misconceptions can be cleared up in a snap. Read on to get the real answers to frequently asked questions about food co-ops. You may be surprised by what you find!
I have to be a member to shop at the food co-op.
FACT Everyone is welcome to shop! Just do your shopping Kelly Oden Director
like you would anywhere else. Once you’ve discovered the benefits of co-op shopping, you might want to find out more about the benefits of membership, too.
I have to be a hippie/liberal/vegetarian/etc. to shop at the co-op. Lynn Jackson Director
FACT Same answer: everyone’s welcome. Liberal or
Larry Adams Director
conservative, hippie or yuppie, veggie lover or bacon lover — anyone can shop co-op (that means you!).
Being a co-op member means I have to join the board (or work part-time at the co-op, or do something else I’m not really sure I want to do).
FACT All you really have to do is enjoy shopping at the Dr. Sandra Winborne Director 4 | THE HEALTHY ALTERNATIVE
co-op! Sure, you can run for the board or participate in co-op events if you like, but your level of participation is always entirely up to you. By: Co+op, welcome to the table
MEAT YOUR TOP AFFORDABLE STEAK CUTS
Happy grilling season! Can you smell the smoky BBQ wafting through the nighttime summer breeze? Or are you distracted by the light weight of your wallet? Fret not—we’re here to fill you in and fill you up, and maybe even help you woo a fetching butcher along the way. But seriously, check out which of our budget-friendly faves made the cut: 1. AN EYE FOR A CHUCK EYE: RIB EYE FLAVOR FOR LESS If you want to grill a flavorful steak on a tight budget, look no further than the chuck eye. C’mon, everyone knows the secret lies in the fifth rib. The chuck eye—indeed the fifth rib of the cow—lives on the butcher’s edge between the chuck and the more renowned rib eye. This cut has rich flavor and nice meat-to-fat balance similar to rib eye, but costs less. That doesn’t mean that you can treat it exactly the same; whatever you do, don’t cook the chuck eye well done. Actually, there are lots of people who will say just don’t cook beef well done, period. Perfect for grilling or pot roasts.
2. NEVER A COLD SHOULDER: FLAT IRON STEAK Versatile and untraditional, the flat iron cut (also known as “top blade”) comes from the shoulder of the cow. A trendy cut popular among food chains and upscale restaurants alike, a flat iron steak can be grilled, braised, pan fried, marinated, and everything in between. The bonus? It’s affordable. This meat – although tougher than a sirloin or fillet – has delicious flavor and marbling beautiful enough for Lady Gaga’s wardrobe. Get creative: this cut can be cooked in many ways, just be sure to not overcook it.
By: Co+op, welcome to the table anyone?) cuisine. Flank steak is best when sliced across the grain before serving. Grill, pan-fry, broil or braise for increased tenderness.
4. A SIRLOIN TIPPED IN YOUR FLAVOR The sirloin is a large area cut from the rear back portion of the cow. The most prized and tender of this area is top sirloin. If you’re looking for something a little easier on the wallet, the tip sirloin is a leaner horseshoe-shaped cut ideal for cutlets, stirfry, kebabs, and stew. Cooked right, the tip can be just as top as the top. Because it’s lean, tip sirloin can be dry and chewy, so it should be marinated for a few hours before grilling, broiling or pan-searing.
5. GUNNIN’ FOR CHUCK ARM STEAK The chuck arm comes from that larger chuck area surrounding ribs one through five. The muscles in this area get a lot of work, so the meat tends to be tough, but this makes it ideal for kebabs and stews. Also, the cuts from this area are plentiful, thus cheap! Pair with some grilled veggies for a saucy combo fit for latenight fiestas. Perfect for braising (grilling not recommended).
3. FLANK IS BANK
Though no filet mignon, all these cuts add variety at the right price. Cook them with care, and you’ll enjoy great flavor all summer long.
Skirt steak is a cut of meat from the plate – the long, flat, and flavorful bottom ribs of the cow. Flank steak is a similar cut. Both skirt and flank steak cuts can be used in a variety of dishes, most common in Colombian (think fajitas) and Asian (stir-fry,
NOTE: Some of these cuts may not be displayed at the counter. So make a personal request; befriend those nice meat folks behind the counter (if you’ve read this far you’re bound for special treatment anyway). THE HEALTHY ALTERNATIVE | 5
member survey Where do our members shop?
Nine Mile Road
Less than 3 years
How long have our members been 40% with the Co-op?
How far do our members travel to shop with us?
Do you find our Co-op staff to be warm & knowledgeable?
Things our members say about us: “Garden Street is Comfortable and Homey.” “Ever’man is the best Grocery Store ever!” “I am so glad you have Ever’man on 9 mile.”
2 - 15 years
Less than 5 miles
Over 20 miles
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music + vendors + samples giveaways + kids activities details
1000 e nine mile |FREE ENTRY | everyone welcome Stay up to date for upcoming events on Facebook & Instagram @evermancoop Socially Distanced Event - masks must be worn at all times inside unless eating or drinking
BECOME A MEMBER TODAY! Membership Benefits • Voting Privileges • Member specials, special order discounts, new member coupons, and other member mail outs. • 5% off at the Hot and Cold Bars • Discounts to events such as our cooking classes and educational seminars and Complimentary Classes • Voting Privileges • Eligibility to run for the Board of Directors. • Support of local, regional, and national organizations.
How to Join 1) At any register, fill out a Membership Agreement form and pay your Annual Membership Fee with cash, card or check. 2) Receive your membership number and card. Don't forget to grab your new member coupons!
$20 per year for a family household membership $8 per year for seniors 65 years of age and older $8 per year for Students (UWF & PSC)
Have you heard of our Co+op Basics program? It’s a great way to stretch your grocery budget! The Co+op Basics program offers everyday low prices on many popular grocery and household items. From olives to paper towels, chicken to vitamins you’ll find Co+op Basics items throughout the store. We have over 900 items in the Co+op basics program. Look for the purple tags and save on your everyday items. Don’t forget to take advantage of these other great ways to save when shopping the co-op; • Co+op Deals: Our biweekly sale flyer • Member Deals: Are a membership advantage, member only sale items • Co+op Coupons: Coupons throughout the store for use only at the co-op • Bulk: Buy a pinch or a pound, buying just what you need saves $ 8 | THE HEALTHY ALTERNATIVE
Let us do the shopping for you! By: Joy George Did you know that our Nine Mile Road location offers Curbside pickup? Members and Customers may place orders online and pickup at the store in as little as three hours. Curbside pickup is available between 10am and 7pm every day of the week. We currently have over 7,000 items in our curbside cart for you to choose from and we our adding items every day. You are able to shop online or via the app; visit www.everman.org/curbside-pickup for detailed instructions. While shopping online, if you notice an item not listed on the website you would like to purchase, go to the notes section to ask us to add it. After you submit your order, our team will pick the freshest items throughout the store for you! Once you arrive at the store park in one of the four parking spots on the left (west) side of the building designated for curbside pick-up. Call 850-316-3676, and a team member will come out to process your payment and deliver your order. Team Members use all safety precautions (wearing gloves and masks) during the picking, processing and delivery of your order.
SUPPORT LOCAL, PICK UP CURBSIDE. Get the app! Here’s how:
1. Search “Baskethub” in your device’s app store and download. 2. Click on the plus sign under “my stores” in the app. 3. Scan QR code then load our store!
everman.org/curbside-pickup 1000 E. Nine Mile Road 850-316-3700 Available exclusively at Nine Mile Rd.
THE HEALTHY ALTERNATIVE | 9
A PRIMER We all want to feel good about our food choices, and buying produce from a local farmer makes it easy. But what about food that comes from afar?
10 | THE HEALTHY ALTERNATIVE
In some communities around the world, impoverished workers are paid low wages while their land is depleted by industrial agriculture. Luckily, the Fair Trade Certified label can help us steer clear of foods grown under such conditions.
which protect wildlife habitats) and sustainable practices like organic farming. There's no need to sacrifice quality with Fair Trade either; one emphasis of Fair Trade is supporting farmers in improving the quality of their crops.
When a product sports a Fair Trade Certified label, it means producers were paid wages that allow them to support their families and contribute to the betterment of their communities. Fair Trade farmers deal one-on-one with importers (rather than middlemen), and Fair Trade encourages democratic decisionmaking, transparency, gender equity, and independence.
Fair Trade Certification is not yet available for every kind of food, but it's a growing trend; you'll spot the label on coffees, teas, spices, chocolates, sugar, vanilla, fruits, wines and other foods. Fair Trade Certified non-food items like clothing and accessories, bodycare items and home and garden products are also available.
By choosing Fair Trade, we can support the environment, too. Since Fair Trade supports small-scale farmers, it encourages biodiversity (think shade-grown coffee and cocoa,
On your next trip to the co-op, try looking for the Fair Trade Certified versions of your favorite products— and feel great about helping to improve the lives of farmers and conserve the environment.
By: Co+op, welcome to the table
THE HEALTHY ALTERNATIVE | 11
HOW TO DECREASE RISK OF HEART DISEASE Minor alterations to your daily life to help fight against the leading cause of death EAT HEALTHY FOODS Decrease your risk of heart disease and stroke by giving your heart the good fuel it needs to keep pumping. Choose foods low in saturated fat, trans fat, and sodium. Eat plenty of fruits and vegetables, fiber-rich whole grains, fish (preferably oily fish-at least twice per week), nuts, legumes, and seeds. Consider eating some meals without meat. Select lower fat dairy products and poultry (skinless). Limit sugar-sweetened beverages and red meat. If you choose to eat meat, select the leanest cuts available. MOVE DAILY Simple changes that make a big difference range from walking the dog a little further, doing squats while you vacuum, or even trying a new class or outdoor activity. Slowly work up to at least 2½ hours of moderate-intense aerobic activity (e.g., brisk walking) every week or 75 minutes of vigorous aerobic physical activity (e.g., running) or a combination of both every week.
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DITCH THE BAD HABITS Smoking and excessive alcohol consumption are heavily linked to heart disease. The FDA says smoking changes the chemistry of your blood and causes plaque buildup in arteries, which leads to clots, which can cause heart attacks and strokes. Drinking excessively affects the liver and causes high blood pressure, which also leads to heart failure and stroke.
GET GOOD SLEEP Did you know that high blood pressure is directly linked to lack of sleep, and that increases your risk of heart disease and stroke? One in three American adults has high blood pressure, which directly correlates with the one in three adults that are not getting enough sleep, according to the CDC. Aim for 7-8 hours of good, quality sleep each night. Your heart and your coffee shop bill will thank you for it. EVALUATE YOUR BLOOD Cholesterol is essential for your body to work, although too much ‘bad cholesterol’ (called low-density lipoprotein or LDL) can lead to fatty deposits building up in your arteries. These fatty deposits can increase your risk of developing conditions such as coronary heart disease, heart attack and stroke. Heart blood panels will provide your current cholesterol levels (total, LDL, and HDL), triglyceride levels, non-HDL cholesterol, CRP, Lipoproteins, plasma ceramides, natriuretic peptides, and troponin T. All of those together will give you and your medical provider a well-rounded picture of your heart’s health and serve as a springboard for settling on prevention methods or treatment if necessary. Heart blood panels are available at any ProHealth location for $285. Walk-ins are always welcome and no doctor’s order is required. Learn more at ProHealthFL.com.
by Robin Asbell Welcome to he Table
Extra Tasty Grilling Summertime means enjoying the outdoors, when temperatures rise and we have heady choices about whether to swim, garden, or simply soak up some rays. For many of us, it also means grilling. The grill is a social hub, where families and friends gather to sip cool drinks and enjoy backyard favorites in the open air. Firing up that grill can keep the house cooler, too, since you don’t have to turn on the oven or stove.
What to marinate and for how long
If you haven’t explored the world of marinades, they're easy to make, can amp up the flavor on your grill and don't require much advance prep time. Most often an hour is plenty of time for a chicken breast to sit in a marinade. In fact, food scientists have proven that most cuts of meat are barely penetrated by marinades, no matter how long they soak. The meat fibers are already full of liquids, and do not take up more. Brining, or soaking meat in a salty water bath, does cause the meat to expel some moisture and soak up the salt and other flavors of the brine, so if you want a two-day project, try brining your poultry for the grill.
Methods for infusing extra flavor
Methods that will get more flavor into a cut of meat like a chicken breast or pork tenderloin include slashing across the grain to open up more surface area, and cutting slits to insert garlic, herbs or chilies. Slashes also make meat cook faster, and make a dramatic presentation. Tandoori chicken is a great example of this, in which a spiced yogurt marinade tenderizes and flavors deeply slashed chicken. Kebabs, where ingredients are cubed and speared for grilling, are a perfect way to get lots of marinated surface area.
Marinades for fish and seafood
Fish and seafood are in their own category for marinades, and their delicate flesh should not be soaked for more than an hour to avoid pickling them. Cedar planks are a great way to cook fish and avoid the tragedy of it sticking to the grill, just smear a tasty topping on fish and close the lid. (Note: be sure to select untreated cedar; soak plank in water for at least one hour before using; have a spray bottle with water available to mist the plank if it starts to burn.)
The basic elements of a marinade
A good marinade consists of oil, a sour element, and salt and seasoning. The sour element, or acids, like vinegar, citrus and buttermilk or yogurt tenderize the exterior and help create a tasty crust. While most marinades are simple to make, if you're in a rush, bottled vinaigrettes can be used as quick and easy marinades. There is a big, wide world of marinades out there, since just about every culinary tradition has some favorite ways to season food to cook over fire. The closer you go to the equator, the more there are, from the spicy, citrusy soy sauce marinades of Asia to the tropical jerk spices of the Islands. Try mixing one part canola oil, one part soy sauce, one part lime and adding a pinch of sugar and some chilies for a Thai style marinade, or a soak of two parts coconut milk, one part white vinegar, salt, chilies and thyme for a simple Island flavor. A Mediterranean theme would be olive oil, balsamic vinegar and rosemary, or olive oil, lemon and oregano.
Beyond meat: veggies, tofu & tempeh are great for grilling
Of course, tofu and tempeh, or even halloumi cheese can be marinated and grilled, as kebabs or in slabs. Chunks of onion, sweet peppers, zucchini and fat scallions are great grilled on skewers. If you have not tried a grill wok yet, they can be handy addition for keeping veggies from falling into the fire. There are all sorts of grill trays, mats and cages for containing everything from veggies to whole fish that can make grilling easier, especially if you're a frequent griller. With a repertoire of easy marinades, you can grill an amazing variety of delicious, healthy meals all summer long. THE HEALTHY ALTERNATIVE | 13
KEEP PRODUCE FRESHER, LONGER By: Co+op, welcome to the table
Just as people breathe, produce respires.
It takes in oxygen and produces carbon dioxide. This process, called oxidation, is responsible for the breakdown (spoilage) of fruits and vegetables after harvest. You can’t stop this natural process, but you can learn how to slow it down and lengthen the life of your produce with some simple tips for storing produce.
1. KEEP IT COLD
3. KEEP IT DIRTY
The warmer the temperature, the faster the rate of respiration. In most cases, keeping produce at a temperature just above freezing is best to slow that process.
Wash your produce just before you use it, not before you store it. Water can cause damage. Some types of produce are often misted with water while on display in the store, but this is a trade off. Vegetables like it humid, and forced-air refrigeration dries them out quickly, making spraying necessary. When you get your produce home, pat wet items dry with a towel. If there’s dirt, leave it until you’re ready to prepare or eat the produce.
2. KEEP IT LOW Avoid stacking. Air circulation and the absence of pressure prolong produce life. 14 | THE HEALTHY ALTERNATIVE
4. KEEP IT WHOLE Broken stems, pierced skin and exposed surfaces allow microorganisms access. Keep produce close to its original state until you’re ready to prepare or eat it.
5. KEEP IT BREATHING You want to slow respiration, not stop it. Whether refrigerating or ripening at room temperature, avoid sealing produce in airtight containers or bags. The produce may suffocate and accelerate spoilage.
6. EAT IT QUICKLY Don’t keep it long. Fruits and vegetables lose flavor at low temperatures. Refrigeration dehydrates and saps sugar from produce. So plan ahead to buy what you need, and prioritize to use what you buy.
7. KEEP CERTAIN FRUITS & VEGETABLES SEPARATE Many fruits emit ethylene, an odorless, colorless gas as they ripen. This gas will speed the ripening of nearby ethylenesensitive vegetables, leading to premature spoilage. It is best to avoid storing fruits and vegetables near one another. Separate them from each other in your refrigerator and on your countertop. Ethylene is not all bad, however. You can use it to control the speed at which your fruit ripens. Ethylene-producing fruits can be stored near other fruits to ripen them faster, or kept apart from them to reduce ripening speed. Examples include placing a ripe banana in a paper bag with unripe peaches, or storing an apple in a bag with a green avocado.
Avoid mixing items from each category with some caveats*
ETHYLENE-PRODUCING FOODS apples* apricots avocados banana ripe
berries* cherimoyas cranberries figs
figs green onions guavas grapes kiwis mangoes melons most
passion fruit pears permissions potatoes quince stone fruits* tomatoes*
ETHYLENE-ABSORBING FOODS asparagus apples* bananas unripe
berries* broccoli brussels sprouts cabbage carrots cauliflower chard
mostly vegetables cucumbers eggplant endive flowers garlic green beans kale leafy greens leeks okra onions
fresh herbs peas peppers spinach squash sweet potatoes watercress watermelon stone fruits* tomatoes*
* Some items are both ethylene producers and ethylene absorbers, like apples. This means they can both cause premature spoilage in ethylene-absorbing foods but also their soilage can be hastened by other ethylene-producers. To extend the ife of these produce items, keep them relatively isloated.
THE HEALTHY ALTERNATIVE | 15
Ever’man Cooperative Grocery & Cafe
CATERING MENU FRUIT TRAY
CUSTOM TOMATO & ONION TRAY
CUSTOM SAVORY VEGGIE TRAY
CUSTOM TROPICAL FRUIT TRAY
12 Inch: $29.99
12 Inch: $25.99
12 Inch: $26.99
12 Inch: $29.99
12 Inch: $34.99
16 Inch: $39.99
16 Inch: $35.99
16 Inch: $36.99
16 Inch: $39.99
16 Inch: $44.99
SANDWICH MAKER TRAY
FINGER SANDWICH TRAY
12 Inch: $29.99
12 Inch: $19.99
12 Inch: $25.99
DEVILED EGG TRAY
16 Inch: $39.99
16 Inch: $39.99
6 count: $3.59 PLU-55000
16 Inch: $49.99
24 count: $12.99
Each box includes your choice of one sandwich, cookie, and bag of chips.
Per box: $8.99 PLU-51900
WING TRAY COOKIE TRAY
12 Inch: $6.99
12 Inch: $11.99
12 Inch: $19.99
16 Inch: $12.99
16 Inch: $22.99
16 Inch: $29.99 PLU- 54412
MAC N’ CHEESE TRAY
Family Size: $8.99 PLU-57518
Party Size: $39.99 PLU-54417
315 W. Garden Street (850) 438-0402 1000 E. Nine Mile Rd. (850) 316-3700 16 | THE HEALTHY ALTERNATIVE
10 wings: $9.99 PLU-54414
20 wings: $19.99 PLU-54415
50 wings: $39.99 PLU-54416
Flavors: Naked, Buffalo, Mardi Gras
Because of seasonal availability some items may vary. To order, please call ahead at least 24 hours prior to pick-up.
MEMORIAL DAY SHOPPING LIST FRESH PRODUCE Potatoes Bell Peppers Onion Broccoli Cauliflower Garlic Mushrooms Fresh Herbs Watermelon Oranges Lemons Cantaloupe Honey Dew Strawberries Pineapple Blueberries
BAKING GOODS Baking Flour Baking Soda Cake/Cookie Mix Chocolate Chips Dried Fruits Nuts
DRY GOODS FOR COOKING Rice Pasta Quinoa Spices Bouillon
SWEETENERS Maple Syrup Honey Sugar Sugar Substitutes
CONDIMENTS Ketchup Mustard Mayo Horseradish Barbecue Sauce Ranch
DAIRY & NON DAIRY Butter Milk Heavy Whipping Cream Sour Cream Cream Cheese Cheese Whipped Cream Ice Cream
PROTEINS Pork Ribs Sausage Chicken Hamburgers Ground Beef Ground Turkey Ground Chicken Hot Dogs Shrimp Fish Bacon Steak
PLANT BASED PROTEINS Jackfruit Tempeh Tofu Soy Curls Legumes
BEVERAGES Fruit Juices Lemonade Soda Tea Sparkling Water Beer Cocktail Mixer Wine
SALTY SNACKS & OTHER CARBS Bread Pretzels Buns Chips
IN THE FREEZER Pie & Pastry Dough Frozen Whipped Toppings Appetizers Frozen Vegetables Frozen Fruits
FROM THE BAKERY Cookies Cakes Cupcakes Sweet Breads Artisan Breads Crackers
FROM THE CAFE Dips – Hummus, Salsa, etc. Cheese Deviled Eggs Salads
LIQUIDS Cooking Oil Vinegars Salad Dressings Marinades Broth THE HEALTHY ALTERNATIVE | 17
by Co+op welcome to the table. Find more recipes and a whole lot more at www.welcometothetable.coop.
SERVINGS: 4 TOTAL TIME: 30 MINUTES
Topped with a paprika, fresh basil and Dijon vinaigrette, this grilled veggie salad is bursting with flavor. INGREDIENTS VINAIGRETTE 1/2 cup white wine vinegar 1/2 cup olive oil 1/3 cup honey 1/2 cup green olives 1 tablespoon Dijon 1 tablespoon smoked paprika 3 cloves garlic, minced 1/4 cup packed fresh basil leaves 1 teaspoon sea salt VEGETABLES 2 tablespoons vegetable oil 1/2 cup baby carrots, cut in half lengthwise 1 1/2 cups halved button mushrooms 1 cup cherry tomatoes, halved 1 large red onion sliced into 1/2 inch thick slices 2 zucchini, ends trimmed, halved lengthwise 1 lb. bag washed mixed salad greens
PREPARATION 1. Place all ingredients for the vinaigrette in a blender or food processor. Blend until emulsified and set aside. 2. Heat the grill over medium-high heat. Drizzle all the vegetables with the vegetable oil. Place the carrots on the grill, turning every 4 to 5 minutes, until you can pierce them with a fork (15 to 20 minutes total). Make a foil packet for the mushrooms and tomatoes and place on the grill, or use a grilling basket to cook for 6 to 8 minutes, until cooked through. Next, grill the onion and zucchini until tender, approximately 3 to 5 minutes per side. Arrange salad greens on a serving platter, place grilled vegetables atop the greens and drizzle with the vinaigrette to taste. Leftover dressing will keep refrigerated for a week or more.
A grilled vegetable salad is a colorful accompaniment for grilled pork, chicken or burgers. For a vegetarian main dish, scoop warm quinoa pilaf onto the salad greens, and arrange the grilled veggies on top. NUTRITIONAL INFORMATION: 340 CALORIES, 18 G. FAT, 0 MG. CHOLESTEROL, 870 MG. SODIUM, 43 G. CARBOHYDRATE, 7 G. FIBER, 8 G. PROTEIN 18 | THE HEALTHY ALTERNATIVE
FIRST TIME HOME BUYER SPECIALIST
Did you know home ownership is the #1 thing you can do to create long term wealth?
CALL ME To Find Out How You May Be Able To Move In A Home With NO MONEY DOWN.
Simone Sands, Realtor ©, CRS Berkshire Hathaway HomeServices PenFed Realty 17 West Cedar Street, Suite 2, Downtown Pensacola cell 850-293-2292 | office 850-434-2244
WIDE VARIETY OF ORGANIC SUPPLIES HYDROPONICS - LIGHTS - NUTRIENTS 8419 SHAW AVE PENSACOLA, FL 32534 NEAR CORNER OF HWY 29 & DETROIT BLVD.
Co+op Basics offers everday low prices on many popular grocery and household items.
Eat well. Live better.
Our bi-weekly deals flyer is a great way to view sale items at a glance! Flip through the pages to find your favorites at great prices. THE HEALTHY ALTERNATIVE | 19
Our Rental Services Tents Tables Chairs Dance Floors Photobooths Cafe Lighting Beach Weddings
Call, text, or email for a Quote or Appointment Emerald Coast Event Rentals LLC (850) 281-8311 www.EmeraldCoastEventRentals.com https://www.facebook.com/EmeraldCoastEventRentals
JUST THE FACTS
There are two main types of radiation that come from the sun, UVA and UVB rays. UVB radiation is the culprit behind that familiar red and blistering burn, while UVA radiation penetrates deep into the skin, where it can accelerate signs of aging and eventually lead to skin cancer. By the time UVB radiation has burnt the surface, UVA rays may have already damaged skin cells in deeper layers. You might be familiar with sunscreens listing an "SPF" or sun protection factor. This number only refers to degree of protection against UVB rays. It’s important to choose sunscreens that block both UVB and UVA rays— products usually described as “broad spectrum protection” sunscreens.
EWG IS ON THE CASE
Not all broad spectrum sunscreens work equally well, and many sunscreens, broad spectrum or not, contain ingredients which are considered endocrine disruptors. Fortunately, the Environmental Working Group (EWG) provides a Guide to Sunscreens which rates the safety and efficacy of about 1,700 skin care products that are marketed as having sun protection benefits. In fact, EWG has a great collection of information, articles and resources to help you make good decisions about sun exposure. For example, did you know that you should use sunscreen every day, even on overcast days or while you’re traveling by car? Car windows do not block the sun’s radiation. Or that kids are especially vulnerable to sun? Studies show that just a few blistering sunburns in childhood can double a person’s chances of developing skin cancer in adulthood. Check out their Sun Safety Campaign for more tips like these.
Sunscreen is important, but you can also care for your skin by taking “shade breaks” beneath a tree or sun umbrella, or make your own shade by covering up with a wide brimmed hat and long sleeves. Since ultraviolet (UV) radiation can penetrate some fabrics, read up on sun protective clothing. Jeans and tightly woven knits are great for short term exposure, but if you spend a lot of time in the sun, you may wish to invest in lightweight, airy clothing that has built in UPF (UV protection factor). You can find it at recreational outfitters like the co-op, R.E.I. And don't forget your sunglasses! Not only will you look cool, glasses with UV protection shield your eyes and surrounding skin, which are vulnerable to damage. UV rays peak at midday, so plan your time in the sun for early morning or late afternoon. Finally, check your skin regularly for new or changing moles or spots, and ask your primary care physician how often you should see a dermatologist for professional skin cancer screenings.
Shifting to behaviors that prioritize caring for your skin is a great example of the saying "an ounce of prevention is worth a pound of cure." You only get one skin to live in—why not treat it well?
By: Co+op, welcome to the table
THE HEALTHY HEALTHY ALTERNATIVE ALTERNATIVE || 21 21 THE
by Co+op welcome to the table. Find more recipes and a whole lot more at www.welcometothetable.coop.
SERVINGS: 4 TOTAL TIME: 1.5 HOURS
Please a crowd with these easy, succulent chicken roll-ups. INGREDIENTS 2 tablespoons olive oil 1 tablespoon fresh lime juice 1 clove garlic, minced 1 teaspoon chili powder 1/2 teaspoon cumin 1/2 teaspoon dried oregano
1/2 teaspoon salt 4 small boneless, skinless chicken breasts 1/2 red bell pepper 1/2 yellow bell pepper 1/2 green bell pepper 1 large jalapeño, seeded
PREPARATION 1. In a small bowl, whisk together olive oil, lime juice, garlic, chili powder, cumin, oregano and salt. Set the marinade aside. 2. Place each chicken breast on a cutting board, and use a knife to butterfly each by starting at the thickest part of the breast. Hold the knife parallel to the cutting board, running lengthwise on the breast, and evenly divide the meat into two sheets, leaving both connected at the center. Open up the breast like a book and place in a gallon-sized zip-close freezer bag. When all the breasts are butterflied, pour in the marinade and toss to mix. Seal and refrigerate for at least an hour or overnight. 3. Heat the oven to 400°F, and line a baking sheet with parchment paper. Slice the bell peppers and jalapeño in thin vertical strips. Take the chicken out of the marinade and place on the cutting board; discard leftover marinade. Place about a quarter of the pepper strips on each chicken breast and roll up to enclose. Fasten with a toothpick. Place on the sheet pan, drizzle with additional olive oil if desired, and bake for 20 to 25 minutes, or until the chicken registers 165°F on an instant-read thermometer.
SERVING SUGGESTION Serve the roll-ups topped with salsa, and add a side of Spanish rice or a combo of black beans and rice garnished with cilantro, fresh lime juice and a dusting of chili powder. NUTRITIONAL INFORMATION: 235 CALORIES, 6 G. FAT, 82 MG. CHOLESTEROL, 282 MG. SODIUM, 5 G. CARBOHYDRATE, 6 G. FIBER, 31 G. PROTEIN 22 | THE HEALTHY ALTERNATIVE
by Co+op welcome to the table. Find more recipes and a whole lot more at www.welcometothetable.coop.
SERVINGS: 6-8 TOTAL TIME: 35 MINUTES
When you want a soup that wows your palate, whip up this simple, yet amazingly flavorful soup! INGREDIENTS 1 tablespoon extra virgin olive oil 1 large onion 2 cloves garlic, chopped 6 cups chicken stock 1 teaspoon salt 1 teaspoon chipotle powder 1 lb. sweet potato, cubed
15 oz. canned corn, drained or 2 cups, frozen 15 oz. canned black beans 2 cups cooked chicken, shredded 2 tablespoons fresh lime juice 1/2 cup cilantro 1 large avocado 1 large lime, wedges
PREPARATION 1. In a large pot, warm the olive oil over medium-high heat, then add the onions. Stir until they start to sizzle, then reduce the heat to medium-low, and stir occasionally for about 10 minutes. 2. Add the garlic and stir for a minute, then add the stock, salt, chipotle powder and sweet potato. Cover the pot and bring to a boil over high heat, then reduce heat to medium, cover and simmer for about 10 minutes or until the sweet potato pieces are tender when pierced with a knife. 3. Add the canned corn, black beans, chicken and lime juice and return to a boil, then reduce to low and simmer for 5 minutes. 4. Serve in bowls, topped with fresh cilantro and avocado, with lime wedges on the side. 5. The soup keeps for four days, tightly covered, in the refrigerator.
TIPS & NOTES For a vegan version, use vegetable stock in place of chicken stock and add an extra can of beans in place of the chicken.
SERVING SUGGESTION Serve up this flavorful soup with crispy tortillas and, if you prefer, a dollop of sour cream to add a little creaminess.
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NUTRITIONAL INFORMATION: 390 CALORIES, 10 G. FAT, 35 MG. CHOLESTEROL, 700 MG. SODIUM, 57 G. CARBOHYDRATE, 11 G. FIBER, 22 G. PROTEIN
PROTEIN PRIMER By: Jess Haas, welcome to the table
I run around with a group of incredibly active and strong people, several of whom also enjoy a friendly weightlifting competition now and then. It’s been interesting seeing how their diets have changed to keep up with the nutritional demands of their training. Their focus, in large part, is on the protein content of each meal and with good reason. The pieces that make up a protein—amino acids— are also the building blocks for our muscles, bones, skin, hair and nails. So my weightlifting buddies need that protein to rebuild the muscle tissue they break down in every workout. Amino acids have other jobs in the body, too. They are components of the enzymes that not only break down our food into useful pieces but also participate in every metabolic function in the body—of which there are many. Protein is literally involved in every process that maintains and repairs the body. 24 | THE HEALTHY ALTERNATIVE
Those repairs can also be called “healing,” and healing is not reserved for broken ankles and sprained wrists. We are healing every single day from the physical effects of stress, exposure to pollution, even our sedentary lifestyles. So, clearly protein is important. But how much protein does a person need? The answer to that largely depends on all the features that make you (physically) an individual: • Your weight and body composition • Your growth rate—an active teenager needs more protein than an active adult • The amount & type of physical activity you engage in • Your general health and wellbeing—illness and injury, especially burns, require more protein to heal
"When comparing one source of protein to another, animal products are the whole-food sources with the largest amount of protein per ounce and contain all 20 amino acids, making them a complete protein."
PROTEIN Per Ounce
PROTEIN Per Ounce
There are also many great plant-based sources of protein, including whole grains, beans, nuts and seeds. These foods are considered to be “incomplete” proteins because while they contain all nine of the essential amino acids, there is not enough of at least one of those essential amino acids to meet our biological needs. For example, legumes and nuts are poor sources of the amino acid methionine, and grains and seeds (with the exception of quinoa) are deficient in lysine. This is why we see grains and legumes, nuts and seeds paired together in traditional cuisines around the globe. Eating a balanced diet, with a variety of whole grains, legumes, nuts and seeds, maximizes the benefits of a plant-based diet.
U.S. population does not need supplemental sources of protein. When all is said and done, Americans not only meet but exceed their protein needs mostly with excess consumption of meat and dairy products. And while a high-protein diet may help some people lose weight, this excess of animal products has also been cited as one factor, of many, that may contribute to overweight and obesity. On the other hand, lowcarbohydrate diets are also being studied for their treatment of Type II diabetes, metabolic syndrome, and heart disease. So, clearly, the jury is still out on the health benefits or ramifications of eating lots of protein. I’m guessing it has as much to do with the quality of the protein as it does the quantity.
Competitive weightlifters may have a tough time getting 111-143 grams of protein in whole foods down their hatches every day, but the majority of the
In the meantime, most of us can enjoy meeting our protein needs by simply eating a varied (and delicious) diet.
FOOD EQUIVALENT TYPE OF ACTIVITY
GRAMS OF PROTEIN/KG BODY WEIGHT
DAILY PROTEIN NEEDS FOR 175 LB (80KG) PERSON
Turkey Sausage Links
1 .5 cups
1 .5 cups
1.2 - 1.4
95 -111 grams
1 1 .5 cups
1 .5 cups
1.4 - 1.8
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FOOD GLOSSARY Food shopping can be confusing, but learning the language doesn't have to be an exercise in frustration. This glossary explains food terms you’re likely to encounter so you can get to the bottom of what you’re buying and eating. When it comes to food labels, definitions can run the gamut from federally regulated standards to third-party organizations that certify food to a single set of standards. Still others are completely open to interpretation and easily misunderstood. When in doubt, ask your co-op staff for help interpreting food terms on packages, or talk directly to the producers at your farmers market to find out more about their methods.
Generally, these terms mean that the product was made by hand with great care and high-quality ingredients. They are most frequently applied to items like bread, chocolate, cheese, vinegars & jams.
Based on the work of Austrian philosopher Rudolf Steiner, this method of farming is similar to organic agriculture but is additionally rooted in a holistic understanding of nature. It involves treating and managing a farm as a living organism that needs to be nourished & replenished, as well as used for its resources.
Poultry that's cage-free is allowed to roam, but not necessarily outdoors. This allows poultry to engage in some natural behaviors, such as walking, nesting and perching. This term is not regulated by USDA nor by third-party certifiers for fresh poultry, though it is regulated for eggs that are graded by the USDA.
The USDA's Food Safety and Inspection Service and Agriculture Marketing Service evaluate meat products for class, grade, and other quality characteristics. Their findings are then represented on food labels as “Certified,” such as “Certified Angus Beef.” The word “Certified” can also mean a product meets standards defined by a third-party, nongovernmental organization or trade group. In such cases, the USDA requires that the word “Certified” be printed in close proximity to the name of the certifying organization or standard, such as “Fair Trade Certified.”
Products that are created via standard practices accepted by the agriculture industry are often called “conventional.” This isn’t an official term, but it implies that the product did not undergo any special production or certification processes, which means it may include pesticides, antibiotics, hormones, or genetically modified traits. It may also have been produced with agribusiness practices like use of synthetic fertilizers and monoculture cultivation (in which land is used exclusively for the constant cultivation of a single crop—a practice that leaves soil depleted of nutrients and often requires synthetic fertilizers, pesticides and/or genetically modified crops for continued use). 26 | THE HEALTHY ALTERNATIVE
By: Co+op welcome to the table. FAIR TRADE
A market-based approach to reducing poverty and empowering farmers around the world by encouraging fair wages and labor conditions and promoting environmental sustainability. Fairtrade is the world’s largest and most recognized fair trade system, consisting of Fairtrade International and Fairtrade America. Products labeled as fair trade must be certified by a third-party organization to international standards.
The American Cheese Society classifies a cheese as “farmstead” if it is made with milk from the producer’s herd or flock and crafted on the farm where the animals are raised.
This term indicates the interconnected nature of a local food system. In the same way a rivershed is comprised of diverse, interdependent plant and animal species, a foodshed is made up of local and regional food producers, their customers, and the retailers (food co-ops, farmers markets and independent grocers) that carry their products, creating an integrated local economy.
This USDA regulation means that the animal has been allowed access to the outside. The government doesn't specify that poultry must go outside, for how long, or the amount or kind of space that must be provided, but the idea is that poultry is free to roam outdoors and engage in natural behaviors. USDA’s freerange certification only applies to poultry, not eggs.
GENETICALLY MODIFIED ORGANISMS (GMOS)
A GMO is a plant or animal produced by genetic engineering. Genetic engineering is direct manipulation of a plant or animal’s DNA by humans to speed up or circumvent natural evolution. This may involve inserting genes from one organism into the DNA of another unrelated organism, as with AquAdvantage Salmon.® Newer techniques involve removing naturally occurring genes in a process known as gene silencing or gene editing, such as the Arctic Apple.®
Indicates the absence of gluten, which is composed of two proteins that naturally occur in some grains, including wheat, spelt, and rye, and products derived from these grains. Since 2014, the U.S. Food and Drug Administration (FDA) has regulated that gluten-free claims can only be used on foods that contain less than 20 parts per million (ppm) of gluten. This is in line with international standards.
Grass-fed or pastured beef comes from cattle fed a natural diet of grass and allowed to graze outdoors for food. Many grassfed cattle are then “finished” on a diet of grain to increase their weight before slaughter. Look for beef labeled “grass-finished,” or “100% grass fed,” which means that cattle lived their full lives on a grass diet.
Heirloom, or heritage, species are seeds and livestock breeds that have been cultivated over generations. There is no official definition, but it is widely agreed that seeds are open pollinated, and a strict interpretation of the term requires that the species be at least fifty years old and not commercially cultivated on an industrial scale.
HIGH-FRUCTOSE CORN SYRUP (HFCS)
A highly refined sweetener derived from corn, commonly found in a wide variety of packaged and processed foods, candies and beverages in the United States, including soft drinks, yogurts, salad dressings and soups.
Humane treatment of animals does not have a legal definition. However, the “Certified Humane” label indicates that the meat comes from animals that were able to engage in natural behavior, given ample space, provided clean water and a healthy diet free of antibiotics and hormones, as well as handled, transported and slaughtered using techniques that minimize stress for the animals.
INTEGRATED PEST MANAGEMENT (IPM)
A science-based approach that draws on a variety of pest management techniques with the aim of reducing use of pesticides, including pest prevention methods, pest population monitoring, companion planting, predatory insects, sanitation and disruption of insect behaviors.
There is no standard agreement about what constitutes “local food,” definitions can range from a regional, multi-state area to within miles of a given location. Ask a staff member for more information about how your grocery store defines their local food area.
This term is defined by the USDA only for meat products, which should be only minimally processed and contain no artificial ingredients or added colors. As defined, the term is broad enough to cover most meats. The label may be added to products at the meat manufacturer’s discretion—the USDA does not investigate every claim. On produce and packaged food labels, “natural” is a marketing term, suggesting that the product was created without the use of artificial ingredients. Because the term is not regulated or verified by a third-party certifier for non-meat products, however, shoppers should be wary of the claim.
NO ANTIBIOTICS/ANTIBIOTIC-FREE (ABF)
Industrial meat companies often add antibiotics to animals’ food to prevent disease caused by cramped and unsanitary conditions, a practice that is raising concern about the emergence of antibiotic-resistant illnesses in people. The USDA allows the label “no antibiotics added” or “raised without antibiotics” on meat or poultry products. However, the use of these terms is not verified by third-party certifiers and is largely based on information given by the producers themselves, thus reducing the strength of such labels. The term "antibiotic-free" is not defined or approved by the USDA.
Industrial meat companies use hormones to promote growth and milk production in cattle. The USDA regulates the label “no hormones administered” on beef, and federal law does not allow hormones in raising hogs and poultry.
The term organic is regulated by the United States Department of Agriculture (USDA) and refers to crops and animals raised in accordance with organic standards, which include the avoidance of synthetic chemical inputs (pesticides, fertilizers), avoidance of GMO seeds, avoidance of growth hormones, antibiotics, irradiation and sewage sludge. Organic certification happens through a third-party certifying agent, and must be renewed annually through a successful inspection.
Pasteurization is the process of heating foods to kill pathogenetic bacteria. The USDA regulates the use of this word in food labeling and in some cases may require certain foods to be pasteurized. Homogenization, when it refers to milk, is a mechanical process that breaks down the fat globules so that they are uniform in size and distributed evenly throughout the milk. Some milks are pasteurized, but not homogenized, so the cream rises to the top.
Labels of “pesticide-free” and “no spray” are not regulated or verifiable.
A system of farming principles and practices that increases biodiversity, enriches soils, improves watersheds and enhances the ecosystem. Regenerative farms use at least four of these six techniques: compost application, cover crops, crop rotation, green manures, no-till or reduced tillage and/or organic production. This type of farming is particularly good at drawing carbon out of the atmosphere and sequestering it in the soil, making it a leading technology for slowing climate change.
The term sustainable describes a restorative system that does not systematically degrade resources. The most commonly used definition says that sustainable systems meet the needs of the present without compromising the ability of future generations to meet their needs. Another definition we love is simply, “Enough, for all, forever.”
Products labeled “vegan” do not contain any animal products, including meat, dairy and animal byproducts.
Fruit that has been allowed to ripen on the vine or tree instead of being plucked early to “ripen” via treatment with ethylene gas during long-distance shipments to retail locations. THE HEALTHY ALTERNATIVE | 27
WHAT'S EVE EATING NOW?
Simple ways to accommodate special diets
Eating can be complicated. At least in my house, it is. My son Angus eats everything, including fast food whenever he can get away with it. Typical teenager. My younger son Emmett is incredibly picky. He eats three, maybe four things. Nothing unusual there, either. My significant other Ben prefers a steady diet of beef and vodka martinis, with occasional salad binges. Not the healthiest diet on the planet, but he won’t touch fast food. I’m on board with that. And then, there’s me. My job is to write books with celebrities and experts, and many of my clients’ books are diet books. I am what I call a "method writer"—whatever the method, mode, diet, or lifestyle I’m writing about, I practice. When I wrote The Complete Idiot’s Guide to Gluten-Free Eating, I went totally gluten-free. When I wrote The Mediterranean Diet, I ate the Mediterranean Diet. When I write books with various nutritionists, trainers, doctors, or celebrities, I eat whatever we’re telling our readers to eat. That means sometimes I’m vegan, sometimes I’m lowcarb, sometimes I’m organic, sometimes I’m a locavore, sometimes I’m raw, sometimes I’m juice-fasting. I like to know exactly how a specific diet plan works so I can write about it with real knowledge. And when I’m writing a book that has nothing to do with food, I prefer a wholefood, plant-based diet. From an outsiders' perspective, what I do can seem very confusing. On date night, Ben likes to follow my long detailed spiel to the server about what can and cannot go
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on my plate with the breezy comment, “Well, I have no dietary restrictions.” But I love eating this way. To me, food is a great adventure, and provides me with the perfect avenue through which to tweak my physical body as well as my mind. I find it fun and fascinating, like a grand science experiment. What will give me the most energy? What will make me feel mentally sharp? What foods taste irresistible, and which foods are more, well…meh? How much food is too much? How do food choices impact the environment. These are the questions that populate my brain, that drive my decisions when I enter the kitchen or pick up a restaurant menu, that make my career. But my family just wants to eat. Other than the occasional comment like, “Why is everything in this house made of soybeans?” or “I can’t find any food because the refrigerator is too full of vegetables,” they don’t even ask me about what I’m eating or why. And that’s fine with me. I don’t like to impose my beliefs on anyone, especially when I’m not even sure what they are, beyond the urge to explore the next dietary frontier. And this brings me, finally, to the point: When people in your household have different diets, how the heck do you cook dinner? Here are some ideas that might help you, if you’re also struggling with feeding a family or group of people who might not all want to eat the same thing. With these easy meals, anybody can find enough to eat:
BURGER NIGHT Cook any combination of grass-fed beef burgers, turkey burgers, and veggie burgers all at the same time (if not necessarily in the same pan). Provide heaping plates of tomato slices, lettuce leaves, avocado wedges, sautéed mushrooms and/or onions, pickles, ketchup, mustard, mayo. Offer organic cheese slices and nitrite-free bacon, if you are so inspired. Serve wholegrain buns separately, for those who want them. Also serve a huge salad. Those who don’t want buns can put the burger of their choice atop a salad (my favorite way). Include a big bowl of fresh fruit.
TACO NIGHT Fill plates and bowls with any of the following, and let everyone assemble their own: warmed wholegrain tortillas, corn tortillas, beans, grass-fed beef, organic turkey, wild-caught fish, vegetarian meat crumbles, shredded cheese, crumbled goat cheese, chopped tomatoes or salsa, chopped white onions, sour cream or nonfat Greek yogurt, guacamole or avocado slices, and shredded lettuce or cabbage. For a side dish, include a plate of orange slices, with cinnamon on the side for sprinkling.
STIR-FRY NIGHT Cook brown basmati rice and buckwheat noodles. Stirfry a big bowl of veggies, then flavor with tamari and sesame oil. Set aside. In the same wok or skillet, stirfry some protein—beef, chicken, fish, or tofu cubes, or some of each (if using tofu, start with it first, then do the meats after.) Let everyone assemble their own bowls. Sliced pears go nicely with this meal. The main principle is the same for all of these ideas: the meal is DIY, assembly required, and simple. Nobody has to cook different dishes for each person, and beyond having to wash a lot of serving bowls, clean-up is simple, too. Everybody gets good, healthy, fresh food, which they can customize to their own dietary preferences. As long as you always include some raw vegetables and raw fruit on the table, and then let people pick their proteins and additional carbohydrate sources, you’ve got your bases covered. As for me, I’ll continue to enjoy my food adventures and my ever-shifting diet, secure in the knowledge that I’m also feeding my family well.
By: Eve Adamson, welcome to the table
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CLASSES AT EVER’MAN FITNESS BEGINNER YOGA W/ JOHN: Introduction to Physical, Mental and Spiritual Aspects Cost: complimentary Bring a mat Limit 8 students GUTS AND BUTTS: A half-hour intense workout for Hips, Butt, and Abs. The class is set to dance music. This is an extremely challenging workout. Hit it hard and fast. ROCK N’ ROLL YOGA w/ JOHN: This class is a Yoga Strength and Endurance Hour. Yoga is a true Core Strength exercise. OPEN YOGA W/ DOMINIQUE: This class is for all levels of yoga practitioners. All Asanas (yoga poses) will be taught in such a way that encourages progression. Hands-on assistance will be available for those desiring it. The emphasis for this class is the development and improvement of yoga skill and knowledge for each participant FUNKY FLOW YOGA W/ TINA: Funky Flow is a creative hour with fun postures and music, combining yin and yang postures. Please wear comfortable clothing. All you need is yourself, a mat and an open mind. Cost: complimentary. Limit 8 students VINYASA FLOW YOGA W/ JENNIFER: Vinyasa flow is a series of postures with the breath. Class for all levels of practice. Please bring a mat. Cost: complimentary. Limit 8 students OUTDOOR YOGA W/ JOHN @ 9 MILE Yoga: This class is designed to improve strength, endurance, and concentration. Modifications will be taught so that participants of all skill levels can get a good workout. The yogic principles of Mind, Body, Breath, and Spirit will be emphasized. Please bring a mat, water bottle, and Yoga on the Grass with John: This class is designed to improve strength, endurance, and concentration. Modifications will be taught so that participants of all skill levels can get a good workout. The yogic principles of Mind, Body, Breath, and Spirit will be emphasized. Please bring a mat, water bottle, and towel. It is a good idea to bring a flat bed sheet VINYASA W/ VINCENT: Come join Vincent for a Vinyasa flow for all levels. Offering variations for beginners and advanced Yogis alike. Each class will introduce a Dharma Talk on one of the Yoga Sutras from the ancient Sage Pantanjali giving you a “thread” of wisdom on ancient theory of yoga offering guidelines for living a meaningful and purposeful life incorporated into our flow for that day. We will use a series of layering postures working our way up to a designated peak pose incorporated with a cool down and closing to make you ready to take on the day physically and mentally. Come ready with your mat, blocks if you have, towel if needed and most of all you for Vinyasa with Vincent. YOUNG AT HEART w/ ROSIE: Enhance your range of motion with a light warm-up to music. Improve balance with specific exercises, as well as, improving strength with your body weight. Gentle stretching using a chair will complete the workout! Don’t miss out on the fun!
WELLNESS NATURAL HEALING STUDY GROUP: Group study about all illnesses, with a frequent emphasis on Cancer Prevention & Reversal. Presentations are done with DVDs or by Local Practitioners for the purpose of education. Cost: complimentary. Limit 12 students QUINTESSENTIAL WELLNESS W/ ALICIA: Do you have questions or want to learn about integrative health and wellness? Join us at Ever’man Garden Street Education Center for a FREE wellness workshop on May 16th We will have a few giveaways, and Ever’man “Smoothie of the month”.
COOKING EVER’MAN COOKS! SHOPPING THE CO-OP w/ LAURALEE : Learn to shop the co-op for value. Cooking demonstration & sampling event using current Co+op Deals, coupons, & recipes. Discover your next favorite Ever’man product! Cost: $5.00 Limit 8 students EVER’MAN COOKS! DEBBY’S KITCHEN: This class is for the novice cook at any age. It will be educational, fun & offer basic knife & sauce skills to appeal to anyone! Cost: $5.00
STORY SPROUTS: Children ages 3-5 Storytime in open air, bring your own blanket and we’ll provide craft kits and snacks to go to enjoy on the beautiful lawn Cost: complimentary. Limit 8 Families
ECUA ENVIRONMENTAL CONCEPTS: Jim Roberts, Emerald Coast Utilities Authority (ECUA) public information officer, will create public awareness & provide instruction on recommended environmental strategies. Cost: complimentary.
MORE THAN A STORE, IT'S AN EXPERIENCE! BRING YOUR BAGS, GIVE BACK For each reusable bag used in the Ever’man checkout line, we donate five cents to your choice of three nonprofits that support our local community, sustainability, responsible agriculture or education.
ECO-FRIENDLY BAG DONATION PROGRAM
Bring a reusable bag, give back to the community. Choose a non-profit to receive a five cent donation as a thank you for diverting waste at check out!
CO-OP KIDS EXPLORER PROGRAM Have you heard about the Co+op Kids Explorer Program at Ever’man? This program invites kids to open their imagination to the world of co-ops and fresh foods. Ever’man offers kids a healthy fresh fruit snack while they're shopping with their parents in our store. Also there is a fun membership card, temporary tattoos, a big shiny sticker, coloring pages and a Co+op Explorers Fruit and Veggies Passport! For more information, email email@example.com
THE BIRTHDAY PARTY PENSACOLA
The Birthday Party is a Non-Profit Organization dedicated to creating special memories for disadvantaged children ... one party at a time. The purpose of The Birthday Party (TBP) is to celebrate that special day, whether it be their birthday or some other milestone, in the life of a child who may temporarily find their little life under undesirable circumstances.
EMERALD COAST WILDLIFE REFUGE
The mission of the Emerald Coast Wildlife Refuge (ECWR) is education, conservation and rehabilitation for the welfare of Florida’s natural fauna. Run by caring staff and dedicated volunteers. The Refuge rescues thousands of animals a year working closely with local law enforcement, the Florida Fish and Wildlife Commission and the US Fish and Wildlife Service to protect, treat and release native species. The Refuge also is the lead response team for the Federal Marine Mammal Stranding Network assisting with all marine-mammal strandings from mid-Walton County to the Alabama state line.
FRIENDS OF PENSACOLA STATE PARKS The Friends of Pensacola State Parks is an organization of volunteers committed to the preservation of the Florida State Parks in the Pensacola area for the enjoyment of park visitors for generations to come. • Big Lagoon State Park • Perdido Key State Park • Tarkiln Bayou Preserve State Park The three parks we cover are perhaps the most popular outdoor destination in the Florida Panhandle. Combining all three State Parks we cover miles and miles of sugar-white sand beaches, striking coastal dune formations, nature trails, a boat launch, kayak rentals, picnic areas, a playground, 75 family camp sites, event space, and 5200 acres of The Real Florida. The park is also the first stop along the Florida Circumnavigation Saltwater Paddling Trail as well as a Gateway Site for the Great Florida Birding Trail.
EVER'MAN EVENTS PENSACOLA PEN WOMEN ART SHOW May 8th, 2021 · 10am to 4pm
AT THE NINE MILE ROAD LOCATION
WINE TASTING May 8th, 2021 · 1pm to 4pm
AT THE NINE MILE ROAD LOCATION
EVER'MARKET May 22nd, 2021 · 10am to 4pm Live Music 1pm to 8pm
AT THE NINE MILE ROAD LOCATION
EVER'MARKET June 26th, 2021 · 10am to 4pm Live Music 1pm to 8pm
AT THE NINE MILE ROAD LOCATION THE HEALTHY ALTERNATIVE | 31
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