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THE HEALTHY ALTERNATIVE MARCH / APRIL 2021

Earth Friendly Celebrations Naturally Dyed Eggs More than a Store, It’s an Experience

Brought to you by Ever'man

1000 E. Nine Mile Road Pensacola, Fl 32514

315 W. Garden Street Pensacola, Fl 32502


GM | William Rolfs all who attend. This THA is also packed with sustainability information, take your time, and enjoy a great read.

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

LauraLee Nichols Education & Outreach Coordinator

Ellen Bell

Marketing Assistant

Will Hepburn Photography

Jennifer Peterson Contributor

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,

Greetings to all our Members and Customers, Yay, Spring is on its way! It’s been a very hard fall and winter for a lot of us. After dealing with the pandemic and the hardships it brought, Hurricane Sally hit and caused a lot of destruction to our area, including the damage to the Pensacola Bay Bridge connecting Pensacola to Gulf Breeze. Many area residents are still repairing damage and cleaning up from the hurricane. Others are dealing with the long detour around the bay. Hopefully Spring will bring a brighter future for all in our area and around the world. Let’s all support our friends and neighbors, as we are all in this together. When you visit Ever’man, we hope that we can put a smile on your face and some good food in your shopping cart. As you know, Thursday April 22nd is Earth day. Ever’man always strives to do our part in the fight for Mother Earth. You may have heard that the Pensacola Earth day event downtown has been canceled due to Covid-19 concerns. At Ever’man, we are planning some nice events including educational classes and product sampling in both stores. Please watch the calendar online and at the service center for the latest schedule of events. Of course, we will be practicing social distancing and requiring masks to promote safety to

As everyone knows, the pandemic has been hard on small local businesses. The addition, the 3 Mile Bridge closure also added to the pressure these businesses face daily. All local businesses are forced to make some changes to control expenses. Accepting Credit Cards in our stores is very expensive. Your co-op pays almost $20,000 per month in processing fees. This is a very large expense for a small business. American Express is by far the most expensive form of payment. We have made the hard decision to suspend acceptance of American Express cards at the co-op. We are very sorry for any inconvenience this may cause. We also ask that when you use a debit card for payment, you choose debit instead of credit on the pin pad. This will also save your co-op money. Of course, cash payments are very much appreciated. Your co-op is 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 front-line 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.

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

regarding accountability to healthfulness. If there seems to be potential for conflict-ofinterest issues regarding competition with products sold at Ever’man, the ad may be

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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EVER’MAN ENDS STATEMENT BECAUSE OF EVER’MAN, THE COMMUNITY WILL HAVE; • • • •

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 Thank you! 7 Anniversary Sale 8 Membership Benefits 10 Designing Your Own Vegetable Garden 13 Easy Vegan Quinoa Salad 14 Shopping for Cleaning Products 15 How Can Eating Healthy Improve Your Life 17 Easter Shopping List 21 The Chicken and the Egg 24 Want to Waste Less? 26 DIY: Naturally Dyed Eggs 28 The Flexible Plant Rich Diet 30 Recipe: Parmesan Herb Crusted Potatoes Classics 2 GM Letter 4 Board News 18 Recipe: Corned Beef and Cabbage 23 DIY: How to Make Your Own Composting Bin 27 Recipe: Curried Lamb Stew 31 More than a Store, It's an Experience!

6 10 14 26

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LETTER FROM BOARD PRESIDENT DAVE DEBLANDER Springtime is around the corner and it could not come at a better time. We are all so glad to say goodbye to 2020 and welcome in 2021 and the springtime season. With spring comes new life, warmer breezes, flowers, garden planting, and this year, more than ever, a sense of optimism. We all went through an incredible year of trials and tribulations with the pandemic, the hurricane, the election and the bridge disrupting our lives. Now a fresh spring arrives and what better time could there be than now to get control of our lives and health and determine to make a healthy, happy, grateful start to the new year. We all at Ever’mans are wanting to be a part of your plans and your healthy ways. We just celebrated the first-year anniversary of our Nine Mile store and it was a huge success. So many people showed up and had a wonderful time, including many folks who had never been in the store before. The vendors and the entertainers were great and the staff at Ever’mans did a wonderful job of keeping it safe and having the event maintain social distancing. I think people were ready to celebrate something and they really did. I recently read that there was a pandemic in the time of Shakespeare in the early 17th century and for two years the theaters and the economy was shut down, much like today. The good news is that after the two years when everything opened up, there was a groundswell of activity and theaters and stores were booming. I can certainly envision that happening to us and let us all hope that it does. We are happy that things are slowly getting back to normal. For instance, we are sampling many of our wonderful products again and that is something everyone loves. We have staff that take care of samples and please make sure you stop by and try out their samplings and say hello. They are friendly folks. Also, you may have noticed both hot and cold bars are open again and I know, if you are like me, that is a great thing. I usually eat 4-5 times a week at the café and I really missed it when they were closed. Have you tried our new sushi? We have a great new company making wonderful sushi and make sure you give it a try. 4 | THE HEALTHY ALTERNATIVE

Your Board of Directors are still meeting monthly, but we continue to meet via a combination of live and zoom. Hopefully, that can change in the upcoming months but if you want to come, you can still be at the meeting because the staff is there at the Educational Building and they are participating live while the board members are on zoom. This year your board would like to be able to reach out to other local organizations in order that we might be able to work together and help each other. If you are part of an organization that would be a good partner with Ever’mans, feel free to contact us or to contact me, we would love to talk. You can contact any board member at board@everman.org. Happy springtime to one and all!!


BOARD NEWS

2021 ELECTION RESULTS

The 2021 Ever’man Board of Directors election was uncontested. The Board had three seats available and two applicants. The applicants were Jena Melancon (incumbent) and Larry Adams (new elect). These candidates meet the requirements for continuing as a board director and were seated at the December 7, 2020 board meeting.

MEET THE BOARD OF DIRECTORS

DAVE DEBLANDER PRESIDENT

JENA MELANÇON

As an Ever’man Board member, I am interested in contributing to the long-term health of our community. I admire the co-op’s educational and outreach programs, and participating in realizing its vision is exciting. As a participant of the City of Pensacola’s International Relations Advisory Board, the University of West Florida International Advisory Council, and Board of Directors of the North Hill Preservation Association, I see the opportunity to serve on your Board as a wonderful growth opportunity. And, as executive director of a local nonprofit, I want to put my organizational talents towards a cause I admire, as change starts at the local level.

TARA JONES VICE PRESIDENT

ERIC SCHNEIDER TREASURER

LARRY ADAMS

I became involved with Ever’man Cooperative Grocery and Cafe from an outside professional service role to the co-op. I was privileged to have been selected as the design architect for the Downtown Store renovation and as the designer of the wonderful new Nine Mile location. Through these several years I was able to learn a great deal about how a co-op arrangement works and spent time directly with the board members advising them as they made decisions for a responsibly sustainable and energy efficient set of facilities. It became clear to me through this process that Ever’man is more than a grocery store; it’s a destination for your whole health. That comes in the form of not only the foods but the learning and community outreach that they provide. Having been diagnosed with an acoustic neuroma in 2019, my health and how to take care of myself became critical for me and having a place to get clean, wholesome and vitamin rich unprocessed foods is beyond valuable. I see my role and value as someone that understands the process of making decisions in a board setting and what it takes to work as a team to serve the overall membership so that the mission and core values of Ever’man Cooperative Grocery and Cafe are delivered consistently.

Please join us for our upcoming board meetings. All board meetings are held at the Ever’man Educational Center at our Garden street location. All active members are welcome to attend, share comments during Open Forum and participate in the cooperative community.

JENA MELANÇON SECRETARY

KELLY ODEN DIRECTOR

LYNN JACKSON DIRECTOR

DR. SANDRA WINBORNE DIRECTOR

Monday, March 29th at 6 pm Monday, April 26th at 6 pm THE HEALTHY ALTERNATIVE | 5


By Ellen Bell

There are a lot of things we love about being a co-op, but our favorite has to be helping to build a robust vibrant community through events and a healthy environment. After months and months of planning, calling, and writing the big day was finally here and it did not disappoint. During this unpredictable time, we know that it may not always be easy for you to come out and support our stores, local artists, and local vendors. However, we wanted to take a moment to say thank you to everyone who came out and supported our Ever'man Nine Mile Event of the Year, on January 15th and 16th! Without hesitation, you showed up followed our social distancing guidelines to enjoy festivities like live music from Karli Ryan, “The Maximum” Bob Foster, and Dos Boys, busted a move with Niki during Sh1ft Fitness and stuck around to enjoy a nice glass of wine around our firepit outside and it made for an incredible two-day event. We also wanted to take this opportunity to give a huge shout-out to our extremely talented vendors who dedicated one or two whole days to sharing their amazing products with our customers, and who took time to donate amazing giveaway prizes like a Beach Cruiser from Zevia, a $100 gift card from Five Sisters Blues Café, and Karron Troil for gifting us with three separate oil paintings valued at $215. We could not have executed or carried out this event without them and for that, we are forever grateful! We are not sure what activities or events the new year will bring, but knowing we have the support of our customers and local community has us feeling hopeful for the rest of 2021! Let's take a look at a few special moments captured by our very own team member Will Hepburn!

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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!

Membership Fees

$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


Designing Your Own Vegetable Garden By: National Gardening Association Many gardeners like having a main vegetable garden area to concentrate their food production, but it doesn't have to be all veggies. Feel free to include herbs, edible flowers, and fruits When designing your own vegetable garden, it’s important to understand the basics.

CHOOSE A SUNNY LOCATION

It's critical to choose a sunny spot for growing vegetables. Most fruiting vegetables need 6 to 8 hours of direct sun a day for best results. Leafy greens, such as spinach and lettuce, can thrive with a bit less direct sun. If you assess your yard in winter, remember that deciduous trees that are then leafless will cast shadows as the growing season progresses. While the ideal garden location has loose soil that drains well, don't fret if your soil is less than ideal. You can improve it over time by adding organic matter, such as compost, or create raised beds on top of poor soil by bringing in the amount of topsoil and compost you need.

THE RIGHT SIZE GARDEN

A 20- by 20-foot garden will give you room to grow a wide range of crops, including some that need a lot of space, such as sweet corn and winter squash. A 10- by 12-foot plot is sufficient for a garden sampler with a variety of greens, herbs, a few tomatoes and peppers, beans, cucumbers, basil, parsley, and edible flowers such as nasturtiums. Try including flowers in your garden, even if they aren't edible, because they are beautiful to cut and bring indoors. Flowers also attract pollinating and beneficial insects to the garden. By growing plants in succession and using 3-foot-wide beds with 18-inch paths, you should have plenty of luscious vegetables for fresh eating and extras for sharing. To design your garden from scratch, plot it on graph paper. Use paper with a grid of 1/4-inch squares, with each square representing 1 foot in the garden. Outline the beds in pencil, then fill in the plant names.

PREPARING THE GARDEN SPACE

Once you have a plan, you're ready to measure out the garden. 10 | THE HEALTHY ALTERNATIVE

You'll need a tape measure, plenty of string, 1-foot-long wooden stakes, and a hammer to drive the stakes into the ground. For best sun exposure, orient the garden so the beds run east to west, with the tallest plants on the north end. This will reduce the chance of one vegetable shading another. Following your plan, drive a stake in each of the four corners of the garden. At this point, you'll need to remove any sod and rototill or turn the soil by hand to loosen the soil and remove weeds. If you're starting in the fall to get a garden ready for spring planting, you have an option that will save you some hard work. Mow the area close to the ground and lay three to four layers of black and white newspaper over the garden area. Cover the newspaper with a 4- to 6-inch-thick layer of straw, and cover that with a 1- to 2-inch-thick layer of compost. The newspaper/straw/compost combination will kill the grass and weeds and provide a great habitat for earthworms to work the soil. By spring, the grass will be dead and decomposing, and you can work the soil. Before you plant, have the soil tested to determine the soil pH and nutrient levels. Most vegetables require a pH between 6.0 and 6.8. Add limestone to raise the pH in high-rainfall areas; add sulfur to lower the pH in the arid West. Your state university's cooperative extension service or local garden center will have information on obtaining a soil test kit.

LAY OUT THE BEDS

Now it's time to lay it all out. Measure, stake, and outline each bed with string. To make a raised a bed, first loosen the soil using a shovel or a garden fork, then shovel soil from an adjacent path onto the bed. Keep adding soil until the bed is about 8 to 10 inches tall. Smooth the soil on the surface of the bed by raking it flat with an iron rake. Draw the soil evenly between the string


boundaries, letting excess soil fall off the edge of the bed outside the string. The object is to end up with a flat-topped raised bed that extends fully to the string boundaries about 8 inches above the pathway. Raised beds can be any shape you want, as long as they aren't wider than 3 feet. The center of a bed is hard to reach if it's any wider than that.

FEED THE SOIL

It's easier to address the soil's long-term nutrient needs before planting, rather than after veggies are already growing. Build up the soil with natural fertilizers and compost. It may take time to build fertile, rich soil using organic fertilizer and amendments, but the nutrients from organic products are released into the soil slowly, providing weeks of nutrition to the plants. Once each bed is formed, add a 1- to 2-inch-thick layer of compost over the surface and work it into the soil with your rake. Use supplemental organic fertilizers to correct nutrient problems discovered in the soil test and to side-dress vegetables during the growing season. These fertilizers can be in granular or liquid form.

WHAT TO EAT?

Now comes the fun part: deciding what to grow. The simplest and seemingly most obvious way to decide what to grow is to think about what vegetables you like to eat. Beans, squash, tomatoes, lettuce, and greens such as Swiss chard and arugula, are probably the easiest vegetables to grow. That said, if you hate beans, don't grow them! Once you decide on your favorite veggies, you can learn more about how to plant them. Many vegetables are best started from seeds sown directly in the ground (direct-sown); others go in as seedlings. You can grow your own seedlings indoors or buy them. In early spring, a week or two before the last frost, direct sow crops that grow best in cool weather, such as beets, carrots, parsnips, peas, radishes, spinach, Swiss chard, and turnips, as well as the many delectable exotic greens such as arugula, Asian mustards, and mesclun mix. These greens grow particularly quickly from seed. After the last frost, direct-sow warmweather vegetables, such as beans, cucumbers, corn, and squash. Among herbs, dill, basil, and cilantro are sure bets from direct-sown seed.

TRANSPLANTS

Some vegetables need to be planted outside as transplants because they take so long to mature. Others just grow better from seedlings, rather than seeds sown in the ground. Broccoli, Brussels sprouts, cabbage, and cauliflower can be started either way, but setting transplants outside usually works best. Eggplants, leeks, peppers, and tomatoes need to be started from transplants because they need such a long growing season.

RIGHT TIME TO PLANT

The average date of frost in spring is the key date to use in garden planning. If you don't know the date for your

region, check with your local cooperative extension service or garden center. You can safely plant the cool-season vegetables, such as broccoli, Brussels sprouts, cabbage, celery, parsley, peas, radishes, and spinach, a few weeks before the last frost date. In mild-winter climates, these crops are usually planted in fall for a winter garden. Arugula, beets, leaf lettuce, parsnips, potatoes, and Swiss chard are a bit less frost-hardy but still grow well in cool weather. Plant warm-season vegetables, such as green beans, corn, cucumbers, eggplant, melons, peppers, summer squash, and tomatoes only after the threat of frost has passed.

SPECIAL TIPS AND TECHNIQUES

There are special tips & techniques that can make your veggie garden more efficient & productive. One popular method is succession planting. A good example of succession planting is growing a warm-season crop like beans in the same spot where you just harvested a cool-season crop like spinach. In most areas, the spinach is finished early enough in the season to allow you to plant a mid-season crop of green beans that will mature before frost. Interplanting is another way to maximize your planting space. Plant quick-maturing crops, such as lettuce, around slow growers, such as broccoli. The lettuce will be harvested by the time the broccoli needs the space. When growing more than one of any type of vegetable— tomatoes, for instance—plant several different varieties. This increases the chance of success, since some varieties will perform and taste better than others. It also extends the harvest season if you plant early, mid- and late-season varieties.

THE MIRACLE OF RAISED BEDS

In general, raised beds are the best way to grow the most vegetables with the least amount of work. The only times when raised beds are not a good option are if you have sandy soil, live in a very dry area, or are growing crops that need hilling and mounding, such as potatoes. Otherwise, raise the soil!

THE BENEFITS OF RAISED BEDS

• They warm up and dry out faster in spring, so plants get a jump on the season. • You can grow more vegetables in less space and create attractive, well-organized planting areas. • They save on the amount of fertilizer and compost used. • They’re less work, especially if you make permanent raised beds bordered with wood, bricks, or stone. You won't have to remake the beds each spring. • The plants will have healthy root systems because you won't be stepping on the planting bed, compacting the soil and making it hard for roots to grow. Information courtesy of the National Gardening Association, www.garden.org THE HEALTHY ALTERNATIVE | 11


HOW TO MAXIMIZE YOUR FITNESS POTENTIAL Why you should be adding quarterly blood work to your gym routine

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If you’re a regular gym-goer, chances are you keep up with all kinds of information about your body. Regardless of your reasons for working out, from time-to-time you may find yourself tracking your weight, BMI, caloric intake and/or output. You might also be taking a few supplements like pre-workout and protein. All of that is great, but do you really know what’s going on inside your body? Are some of your supplements hindering your performance and/or recovery? The right lab work can track all of that information to ensure you’re maximizing your fitness potential and overall results.

never check the oil, are you really driving a Maserati? Not for very long. The same goes for our bodies. The outside can look pristine, but the inside needs to reflect that too. Getting quarterly blood work done can result in catching many diseases and disorders early. Routine blood work can also help maximize your diet needs by reviewing hormone balances and overall general health. It allows you some insight into how what you do on a regular basis affects your body. You can never know too much about yourself!

WHY TO ADD BLOOD WORK Blood work tells us about liver function, adrenal gland health, thyroid functions, and various other hormone and chemical levels in our bodies. It can also help track cortisol levels, and cortisol is vital to a healthy recovery from a good gym session. Keeping up with your body’s different hormone and chemical levels is important for anyone who wants to be healthy, especially those of us who work so hard in the gym and the kitchen to get the best results out of our bodies. If you put fancy wheels on a Maserati, chrome it out, paint it your favorite color, but pour sawdust into the gas tank and

WHERE TO START Make sure to get blood work that evaluates hormone levels, liver functions, magnesium levels, and the thyroid. The following lab work is recommended: Estradiol, Free & Total Testosterone, Magnesium, Red Blood Cell Count, Hepatic Function Panel, Thyroid Panel, and/or Sex Hormone Binding Globulin. WHERE TO GET BLOOD WORK ProHealth designed three different blood panels that cut the cost and provide dedicated gym-goers with accurate results. Panel pricing starts at $165. No doctor’s order is required and walk-ins are welcome. For locations and more info, visit ProHealthFL.com/lab-testing


Fresh Herb Vegan

QUINOA SALAD

Quinoa, chickpeas, juicy cherry tomatoes, and summer squash is topped with olive oil, fresh squeezed lemon juice, and fresh herbs. This 20 minute vegan dish is light, flavorful, and fresh! INGREDIENTS 11/2 cups quinoa 15oz. can of chickpeas 1 cup cherry tomatoes halved 1 medium sized summer squash diced into bite sized pieces For the Dressing 3 tablespoons olive oil 1 lemon juiced 2 cloves of garlic 3 tablespoons basil 2 tablespoons mint 1/2 teaspoon salt 1/8 teaspoon black pepper

INSTRUCTIONS by Sherry Brubaker I know the adult struggle so well. You’re staring at your fridge with a blank stare, kids screaming in the background, blocking your thoughts. Dinner seems so daunting. What can you whip together within minutes that doesn’t require much time, thought, or energy? Quinoa salad was the first thing to come to mind when I was having one of those nights. It only takes 15 minutes to cook and is packed with nutrition like protein, fat, and fiber. Quinoa makes for a great low carb, high protein rice substitute and tastes great with any dish. Tossing some quinoa into a salad with chickpeas, tomatoes, and summer squash, then topping with lemon juice, olive oil and fresh herbs created an incredibly fresh dish. In the months of winter, these easy to find quinoa salad ingredients will brighten up anyone’s day and remind you of warm summer days.

1. In a medium pot, boil 3 cups Quinoa: known as the “ancient grain,” quinoa is high in protein and is a healthy gluten free option. Chickpeas: also high in protein, these are a great vegan alternative to meat.

Summer Squash: when you think of summer eats, summer squash comes to mind. Hello, happy, fresh dish! Cherry Tomatoes: these juicy, flavorful little tomatoes add an extra fresh and delicious touch to this meal.

Raw Garlic: every dish that’s worth eating begins with garlic. Period.

Lemon Juice: slice a lemon in half and squeeze both halves straight into the dish. It can’t get any more fresh and simple! Fresh Herbs: basil and mint are closely related in the plant family, so it’s no surprise they mesh well in this meal.

Olive Oil: a bold tasting olive oil signifies it’s authenticity and freshness, but it also adds a deep flavor that is undeniably good. Salt & Pepper: the celebrity couple of every dish.

of water. Once the water is rapidly boiling, add the quinoa. Stir the quinoa, then cover the pot with the lid and reduce the heat to a simmer. Cook the quinoa for about ten minutes. 2. Dice the zucchini into bite sized

pieces. Halve the cherry tomatoes and place to the side. Drain and rise the chickpeas. In the last 5 minutes of the quinoa cooking, place summer squash in the pot, then place the lid back on.

3. Place olive oil, lemon juice, garlic,

basil, and mint in the blender. Blend until the herbs are finely chopped. 4. When the quinoa is done cooking

(15 minutes total), remove from the stove. Plate in a large bowl. Add the tomatoes, chickpeas, and the dressing. Stir to combine. Top with a pinch of salt, red pepper flakes, more herbs, or lemon wedges. Mangia! THE HEALTHY ALTERNATIVE | 13


Shopping for

CLEANING PRODUCTS

LOOKING FOR CLEANING PRODUCTS THAT ARE ECO-FRIENDLY AND UP TO THE TASK?

Many kinder-to the-environment products are widely available and equally effective. And that's a good thing because, according to conservative estimates by the Clean Water Fund in Washington D.C., the average American uses about 40 pounds of toxic household cleaning products— like chlorine bleach, formaldehyde, phosphates, phthalates, petroleum products, and sulfuric acid—each year. These are chemicals that make their way into our waterways and may also linger in our home environment in our air, on our counters and in our clothes. It's easy to make the switch to natural cleaning products—look for options in the co-op’s household supplies/cleaning aisle and consider making some simple green cleaning products from ingredients you probably have stocked in your pantry. At the co-op, some things you might want to pick up are a natural, all-purpose cleaner and a glass cleaner. There are also excellent eco-friendly shower cleaners, toilet bowl cleaners, tub and tile cleaners, floor cleaners, carpet cleaners, and spot and stain removers. You can even find natural, botanicallybased disinfecting cleaners and wipes (commercial disinfectants are typically highly toxic). Don't forget dish liquid and dishwasher detergent, as well as a natural rinse aid (yep, those are available now, too). Opt for concentrates when possible, as well as post-consumer recycled plastic or cardboard containers. 14 | THE HEALTHY ALTERNATIVE

DIY CLEANING PRODUCTS

For real savings, you might want to concoct some of your own natural cleaning supplies, using common household ingredients. · WHITE VINEGAR can be used as softener in your washer's rinse cycle or combined with equal parts water for an all-purpose/glass cleaner. · CORNSTARCH can be sprinkled on carpet to freshen before vacuuming or made into a paste with water for cleaning silver. · WASHING SODA makes a great spray cleanser when combined with hot water (1 teaspoon soda per 2 cups of water) or a solution for soaking grimy items like barbecue grills (1 cup soda per sink-full). · BAKING SODA works wonders as a sink/tub scrubber or as a diaper pail freshener. · PLAIN LIQUID SOAP and a few essential oils combine for a scented cleaner with disinfecting properties. For ease on cleaning day, stock all your cleaning supplies in a large galvanized bucket, along with some colorful washable cloths (instead of paper towels) for cleaning (add a bow—and maybe a book of natural cleaning tips—and you've got a great gift for a college freshman or newlywed, too!). What are your favorite cleaning products, or—if you're a do-ityourselfer—what are your best recipes for cleaning products? By: Co+op, welcome to the table


EVIDENCE SUGGESTS Regularly eating healthy, well-balanced meals contributes to

By: Laura Lee

• • • • •

Sustained weight maintenance A better mood Energy you need to keep active throughout the day Nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness You become a positive inspiration to others and the potential for a heightened quality of life.

Immune Building Foods

Strong Bones and Teeth

Heart Health

Healthy Skin

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to Ever’man Cooperative Grocery and Cafe and plan your meals to include these powerful immune system boosters. Citrus fruits, Red bell peppers, Broccoli, Garlic, Ginger, Turmeric, Spinach, Yogurt, Almonds, Sunflower Seeds and Green Tea A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet. Eating a portion of oily fish - such as wild salmon from the meat department or frozen section and canned sardines from the grocery department each week can also help to lower your risk of developing heart disease. The high levels of omega-3 fatty acids in oily fish are good for heart health. From the Produce Department look for leafy green vegetables like Watercress, Spinach, Kale and Collard Greens are well-known for their wealth of vitamins, minerals and antioxidants.

A diet rich in calcium keeps your teeth and bones strong and can help to slow bone loss (osteoporosis) associated with aging. Calcium is usually associated with dairy products, but you can also get calcium by eating: Sardines or tinned salmon (with bones), Dark green leafy vegetables, Fresh Fruits and Dates. As vitamin D helps your body absorb calcium, make sure you get outside (your body gets vitamin D from the sun). It’s our food that provides our body with the building blocks required to nourish our skin and every other tissue and muscle in the body. You literally are what you eat, and if you want healthy skin you need a healthy diet. Pasture raised eggs, Fatty fish, Avocados, Walnuts, Sunflower seeds, Sweet potatoes, Red or yellow bell peppers, Broccoli, Tomatoes and Quinoa

Meal Planning

See what you have on hand in your refrigerator and pantry and then make your list. Ever’man has free recipe racks for you to try some new recipes and NCG Welcome to the table has so many recipes and articles for you to plan your meals www.WelcomeToTheTable.coop

Please contact LauraLee at education@everman.org if you need any help with meal planning or a shopping tour. THE HEALTHY ALTERNATIVE | 15


Ever’man Cooperative Grocery & Cafe

CATERING MENU FRUIT TRAY

VEGGIE 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

PLU-03153

PLU-03169

PLU-03173

PLU-03171

PLU-04731

16 Inch: $39.99

16 Inch: $35.99

16 Inch: $36.99

16 Inch: $39.99

16 Inch: $44.99

PLU-03167

PLU-03172

PLU- 03170

PLU-04730

SANDWICH MAKER TRAY

PINWHEEL TRAY

FINGER SANDWICH TRAY

BOXED LUNCH

12 Inch: $29.99

12 Inch: $19.99

12 Inch: $25.99

DEVILED EGG TRAY

PLU-51899

PLU-51902

PLU-51897

16 Inch: $39.99

16 Inch: $39.99

PLU-51898

PLU-51901

PLU-04729

6 count: $3.59 PLU-55000

16 Inch: $49.99

24 count: $12.99

PLU-51896

PLU-55001

Each box includes your choice of one sandwich, cookie, and bag of chips.

Per box: $8.99 PLU-51900

WING TRAY COOKIE TRAY

CUPCAKE TRAY

BREAKFAST TRAY

12 Inch: $6.99

12 Inch: $11.99

12 Inch: $19.99

PLU-53270

PLU-53272

PLU-54413

16 Inch: $12.99

16 Inch: $22.99

PLU-53269

PLU-53271

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.


EASTER SHOPPING LIST FRESH PRODUCE Celery Brussel Sprouts Potatoes Carrots Asparagus Green Beans Onion Beets Broccoli Garllc Cauliflower Mushrooms Fresh Herbs Salad Greens Collards Sweet Potatoes Fruit Peppers Kale

BAKING GOODS

Baking Flour - Regular Baking Flour - Gluten Free Baking Powder Baking Soda Pre-made Pie Crusts Chocolate chips Cake/Cookie Mix Corn Bread Mix Cinnamon & Other Spices Dried Fruits (Raisins, etc.) Nuts (Bulk or Packaged) Cocoa Powder

DRY GOODS FOR COOKING Rice Quinoa Canned Veggies Canned Beans Tomato Paste Bouillon Spices Soup Mixes Gravy Mixes

SWEETENERS Maple Syrup Honey Sugar Sugar Substitutes

LIQUIDS

Cooking Oil Avocado, Coconut, etc. Cooking Oil Sprays Olive Oil Condensed Milk Evaporated Milk Vanilla Extract Vinegars – Apple Cider, Balsamic Salad dressings Marinades Broth – Beef, Chicken, Vegetable, etc.

CONDIMENTS Liquid Aminos Mayo Mint Jelly Horseradish Mustard

DAIRY & NON DAIRY Butter Milk – Dairy Milk – Non-Dairy Coconut Milk Heavy Whipping Cream Sour Cream Cream Cheese Cheese Whipped Cream Coffee Creamer

TRADITIONAL PROTEINS

Lamb Turkey Ham Beef Roast Cornish Game Hen Duck Sausage Eggs

PLANT BASED PROTEINS

BEVERAGES

Coffee Tea Soda Sparkling Water Fruit Juices Wine – Red Wine – White Champagne Beer Cocktail Mixer Orange Juice

SALTY SNACKS & OTHER CARBS Seasonal Candies Pretzels Bread Mixed Nuts Dried Fruits

IN THE FREEZER

Pies – Ready To Bake Pie & Pastry Dough Frozen Whipped Toppings Appetizers Frozen Vegetables Frozen Fruits Easy Breakfast Items

FROM THE BAKERY Pies Cookies Cakes Cupcakes Sweet Breads Artisan Breads Crackers

FROM THE CAFE

Dips – Hummus, Salsa, etc. Cheese Olives Soups Deviled Eggs Salads

Jackfruit Tempeh Tofu Soy Curls Legumes

THE HEALTHY ALTERNATIVE | 17


by Co+op welcome to the table. Find more recipes and a whole lot more at www.welcometothetable.coop.

SERVINGS: 8 TOTAL TIME: 9 HOURS

An elegant and tasty take on a chicken dinner combines asparagus, sun-dried tomatoes and cheeses for a delicious flavor. INGREDIENTS 5 garlic cloves, crushed 1 large onion, cut in thick vertical wedges 2 cups water 1 tablespoon sugar 2 tablespoons vinegar 8 oz. beer, lager (optional) 3 lbs. corned beef brisket 1 teaspoon mustard seeds 2 bay leaves 8 allspice berries 1/2 teaspoon pepper 2 large carrots, sliced 1 lb. small red potatoes quartered 1/2 head green cabbage, chopped

PREPARATION 1. Scatter the garlic and onions in the bottom of the crockpot. Place beef on top of onions and garlic. 2. In a cup, mix together water, beer, sugar & vinegar. (If you are not using beer, use water in its place.) 3 Pour over beef and then sprinkle the mustard seeds, bay leaves, allspice berries and pepper over the beef. 4. Cover the slow cooker and cook on low for 5 hours. Add the carrots, potatoes and cabbage to the slow cooker and stir, then cover and set to high. Cook for another 2 hours. Remove the beef; once it has cooled, slice across the grain into 1/2-inch pieces. 5. Taste the broth and season to taste (the corned beef may have salted it enough). 6. To serve, place the sliced beef in the hot cabbage broth and let it warm through. Serve warm.

SERVING SUGGESTION Serve this classic dish along with a loaf of Irish soda bread and a green bean salad. NUTRITIONAL INFORMATION: 630 CALORIES, 46 G. FAT, 125 MG. CHOLESTEROL, 140 MG. SODIUM, 23 G. CARBOHYDRATE, 4 G. FIBER, 32 G. PROTEIN 18 | THE HEALTHY ALTERNATIVE


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THE HEALTHY ALTERNATIVE | 19


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THE CHICKEN & THE EGG Egg Labels & Production Methods

For such a simple food, buying eggs can be complicated. Eggs come in various colors, sizes, and grades and from chickens that are housed, fed, and treated differently. Short of raising your own chickens, how can you tell what's what when it comes to eggs?

GRADE If a carton of eggs sports the voluntary USDA shield, these are the criteria used for the grading: Grade AA eggs have thick, firm whites; yolks that are high, round, and practically free from defects; and clean, unbroken shells. Grade A eggs are the same as Grade AA, except that the whites are "reasonably" firm. Grade B eggs might have slight stains on the shells, the whites may be thinner, and the yolks wider and flatter than AA or A eggs. If the eggs have a grade without the USDA shield, it means they've met specific state standards.

COLOR

The eggshell color—white, brown, pink, and even green and blue—simply depends on the breed of chicken and has no effect on the egg’s quality or taste.

SIZE

This doesn't refer to the dimension of each egg, but the minimum weight required per dozen eggs, from peewee (15 ounces) to jumbo (30 ounces). Most recipes are based on large eggs, which weigh in at 24 ounces per dozen.

HABITAT Unfertilized eggs mean that the hens were housed without roosters. Fertilized eggs are produced from cohabitating hens and roosters. (But don’t worry—refrigeration stops cells from growing and prevents embryos from forming.) Cage-free* hens are allowed to roam inside barns or warehouses, but they don't necessarily have access to the outdoors. Uncaged chickens can engage in some natural behaviors that caged birds cannot, like walking, nesting, and perching. There are many certifications verified by USDA for humanely raised chickens; some set standards for hens’ space and access to the outdoors, and some also prohibit forced molting (via starvation) and/or beak cutting. Free-range and free-roaming* apply to hens that are cage-free. There are no regulations for exactly how these hens are raised differently from “cage-free” hens, but the understanding is that true free-range eggs come from hens that forage on pasture for green plants and insects. Pastured or pasture-raised* eggs come from hens raised outdoors on grass

* Refers to terms not regulated by nor certified through USDA (or other organizations recognized by USDA).

NUTRITION Fortified eggs contain supplemental nutrients. In order to boost the amount of a specific nutrient in eggs, chickens may have their diets tweaked—added flax for increased omega 3 fatty acids or marigold extract for more lutein, for example. Certified organic eggs come from chickens raised on organic feed and without the use of hormones or antibiotics. As regulated by the USDA National Organic Program, they are given access to the outdoors, though the type and amount of access are undefined. Vegetarian eggs are produced by hens whose feed is free of animal by-products. This term is not regulated nor certified, and while the absence of animal by-products in feed is praised by many, the vegetarian label is also criticized since a natural diet would include hens foraging for grubs. While some suppliers assert that there's no nutritional difference between eggs raised by different methods, studies conducted by Mother Earth News conclude that compared to USDA nutrient data for commercial eggs, eggs from pastured hens may contain one-third less cholesterol, a quarter less saturated fat, two-thirds more vitamin A, two times more omega-3 fatty acids, three times more vitamin E, seven times more beta carotene, and four to six times more vitamin D. Of course, these labels don't always guarantee the living conditions and production methods used. Co-ops often offer eggs from local suppliers and/or producers that use the most humane methods, making them a good source for finding the most nutritious, most humanely raised eggs. Which labels do you look for when picking up a dozen?

By: Co+op, welcome to the table

THE HEALTHY ALTERNATIVE | 21


by Co+op welcome to the table. Find more recipes and a whole lot more at www.welcometothetable.coop.

SERVINGS: 6 TOTAL TIME: 25 MINUTES

An elegant and tasty take on a chicken dinner combines asparagus, sun-dried tomatoes and cheeses for a delicious flavor. INGREDIENTS 1/2 cup sun-dried tomatoes, diced 3/4 cup shredded Italian cheese

(Mozzarella, Asiago or Parmesan or a blend)

4 oz. soft chevre

Salt & black pepper 10-12 asparagus spears 4 x 6oz. boneless, skinless chicken breasts

PREPARATION 1. Preheat the oven to 375° F. Oil a rimmed sheet pan. 2. In a small bowl, mix together the sun-dried tomatoes, cheeses & a pinch each of salt and black pepper. Trim off the woody ends of the asparagus, then split each spear in half lengthwise. Set aside. 3. To butterfly the chicken breasts, lay them smooth side down on a cutting board and remove any tenderloin. Holding a knife parallel to the cutting board, start at the thickest side of each breast and carefully slice in half widthwise almost to the other edge. Keep the thin edge intact and open the breasts along the "fold,” like a book. Starting with the thickest part, gently pound each breast between two pieces of plastic wrap until it is consistently thin (1/4 to 1/2 inch thick) without any holes. Season each breast with salt and black pepper on both sides. 4. Place 1/4 of the tomato and cheese mixture near the edge of each breast and top with a few asparagus spears, laying them lengthwise with the breast. Lift the edge of the breast up and slightly over the filling and firmly roll it up like a jelly roll (the asparagus tips may peek out the ends). Place the roll, seam side down, on the sheet pan. Repeat with each breast. Secure the rolls with toothpicks before baking if needed. Bake the chicken for 15 to 20 minutes or until it reaches an internal temperature of 165 degrees F. Remove from the oven and let sit for 5 to 10 minutes, then slice each roll crosswise into 6 pieces and put 4 pieces on each plate to serve.

SERVING SUGGESTION Delicious with a side of garlic mashed potatoes, rice pilaf, couscous, risotto or a baby greens salad. If serving the chicken breasts whole, brush lightly with oil and sprinkle them with shredded cheese and paprika (or other herbs and spices of your choice) before baking. Substitute ricotta cheese for the chevre if desired. 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


MAKE YOUR OWN

DIY COMPOST BIN

IN 10 SIMPLE STEPS

Do you find yourself wishing you could make better use of table scrapes and unusable portions of food items? Banana peels, eggshells, coffee grounds, and tea bags. Well, I have a perfect solution that will not only help your consciousness but help create less waste in landfills that helps fight climate change. COMPOSTING!

Step 1: Select Your Bin

To start this project, you need a plastic bin, about 24 inches tall with a tight-fitting lid to keep the soil moist and to keep the critters out. I simply emptied out an old storage bin I had in my attic.

Step 2: Drill Holes in your Bin

Use a drill to make 8 – 10 small holes in the bottom of your bin for aeration purposes.

Step 3: Create Your Base

Place shredded newspaper, cardboard, or dry leaves on the bottom of your compost bin, filling it about 1/8 – 1/4 full. I choose dry leaves simply because I have copious amounts in my yard.

Step 4: Add Dirt

Place dirt on the top of your leaves, newspaper, or cardboard until the container is ½ full. Any topsoil, dirt, or nitrogen rich substance will work just fine. Make sure to layer your dry items and wet items and end with a dry layer to help keep flies and odors away.

Step 5: Toss in Your Food Scraps

Now place any food scraps or paper products that you’d like to compost. Look for items such as lint from your dryer, eggshells & egg carton, fruits and veggies, rice and grains, flowers, cooked food without oil, dairy, or meat, even human hair. Think “the greens and the browns”. Greens are typically food scraps and add nitrogen a crucial element for microbial growth and do the heavy lifting when it comes to decomposition. Browns are more carbon rich and allow aeration like egg cartons, dried leaves. PRO TIP: green materials are usually wet and brown items are usually dry and you want a 3 – 4 parts of brown to 1 part greens. Stray away from using items such as meat & fish (these will attract critters), bones, dairy, oils and butter.

Step 7: Moisten

Spray with lukewarm until moist, but not soaking wet. (Note: too much water can be the culprit if your compost starts to smell). Your compost should have a fluffy feel and a wood smell.

Step 8: Drill Holes in The Top

Pick up your drill again and use it to drill 8-10 small holes in the lid and place it securely on top of the bin. These will help with air flow.

Step 9: Find a Spot for your Compost Bin

Make sure to place your bin in a shady area away from the house. Be sure that it is not in direct sun or your compost will dry out. I found the perfect spot for my compost bin is along our property line underneath trees that create a nice shady area during our hot & brutal Florida Summers. If you don’t have the traditional space but would still like to compost you can always get in touch with your local community garden to share with them.

Step 10: Collect Your Compostables

Now that your compost bin is set up, all you need to do is add your food scraps when you have them. Making sure to give them a stir once added to your bin. To help aid my collection of compost items I simply placed an additional trash can underneath my sink to catch all of my food scraps. How long do you have to wait for decomposition? It varies depending on the time of year. If it is hot, 2-3 months, but if its cold it could take up to 6-12 months for every component to breakdown. By : Ellen Bell

Step 6: Stir Your Compost

Give your compost a little stir with a shovel or a stick, making sure to cover your food scraps with dirt and you are creating aeration and your compost is not too soggy. By mixing your compost bin every so often this helps break down the contents faster.

THE HEALTHY ALTERNATIVE | 23


Want to Waste Less Food? Start Here By: Co+op, welcome to the table

It’s estimated that on a household level, families throw away 14-25% of the food they buy. Imagine saving up to a quarter of your food budget instead of tossing it out! In addition to financial savings, reducing food waste at home is one of the best things you can do to help combat climate change. Food waste is a global problem—uneaten food rotting in landfills accounts for 8% of global greenhouse gas emissions. Reducing food waste ranks third on the top 100 potential solutions to climate change identified by researchers at Project Drawdown. Food gets discarded at every point from farm to fork—but in the United States, our single largest opportunity to improve is at the household level. Here are a few favorite tips for reducing food waste at home. 24 | THE HEALTHY ALTERNATIVE


KEEP FOOD FRESHER, LONGER

Knowing how to store each item can be tricky, but it is key to making sure your food is still fresh and healthy when you’re ready to use it. We’ve got a handy produce storage guide you can reference, or visit Save the Food, a website with tips on keeping different foods at optimal freshness.

KNOW WHEN TO THROW

It’s usually pretty easy to identify when perishable items have gone bad, your eyes and nose can be your guide. But what about all those “best by” and “use by” dates on packaged foods? With the exception of infant formula, these are usually the date by which a company will stand by the freshness of their product, and nothing more. Properly stored and unopened, canned goods and sealed packaged items can be safe to eat for years. “Sell by” dates, which are also found on perishable products, are used by grocery store staff to keep stock fresh. There is time built into these dates— assume up to 3-5 days of freshness beyond the date and remember to consult your eyes and nose before pitching anything out.

Fruits and vegetables that are a little less than crisp or are showing a little wrinkle don’t need to be bound for the compost bin, either. Many flagging veggies still make great soups or smoothies, or even in a sauté. Check out our guide for using veggie trimmings to make great stock.

WASTE LESS BY BUYING FROM THE BULK AISLE

The bulk aisle is a great stop for anyone who wants to waste less—buy just what you need of a huge variety of items like spices, cereal, snacks, dried fruit and nuts, beans, grains, flours, chocolate chips, teas, even candy.

FOOD CO-OPS REDUCE FOOD WASTE

Grocers wage a battle against food spoilage every day. Food co-ops are especially committed to diverting useful food from the landfill—the average food coop donates twice as much food to food pantries as similarly sized grocers.

FOOD WASTE'S MOST WANTED START HERE TO REDUCE WASTE!

Not all foods are wasted equally, check out commonly discarded foods and how to save them. Leftovers

The most commonly discarded food is leftovers— buy storage containers that fit one meal at a time and immediately package your leftovers for real-life meals (like lunches) when cleaning up. Freeze one or two portions so you don’t get tired of eating a dish before it goes bad. You’ll love it next month!

Bread

Buy a loaf of bread, keep out what you can use in the next 3-5 days and freeze the rest. Bread from the freezer makes great toast, grilled cheese or French toast.

Milk

Pay attention to how much you can use before it expires—instead of a half-gallon, maybe buy two quarts. The unopened one will keep longer. Use up extra milk in smoothies, milkshakes or even rice pudding.

Potatoes

If stored right, potatoes are kept out of sight, making them easy to forget until they’re shrunken, sprouting or worse. Try prepping your favorite potato dish when you buy the potatoes, then freeze it—boiled and roasted potatoes freeze and reheat very well. Got a potato on the verge? Make soup.

Apples

If your apple is wrinkly but otherwise intact, applesauce is easy to make and the homemade stuff will surprise you! A diced or grated apple is also a welcome addition to salads and great in a soup or smoothie.

Cheese

Read up on cheese storage. Buy cheese in chunks, rather than shreds. It’ll last longer and surface mold is easy to remove. If you find yourself with an excess of cheese, freeze! Firm cheeses freeze well; shred and freeze a pile for a future pizza or batch of macaroni and cheese. Fun fact: The rind on cheese – unless it is wax – is edible!

THE HEALTHY ALTERNATIVE | 25


Egg dyeing is a fun way to celebrate this time of year—and it's a tradition that goes way back—as much as 5,000 years when Persians celebrated springtime with eggs colored with plant-based dyes. Plant dyes can be just as useful today and they're plentiful; in fact you very well might have dye-worthy ingredients in your kitchen already.

COLOR

MATERIALS

AMOUNTS

pink

beets*

1 bunch, wash and sliced

bright pink

beet juice

bottled juice, enough to cover eggs in pan

lavender

blackberries or cranberries

1 container fresh or frozen berries or bottled juice, enough to cover eggs in pan

deep purple

grape juice

1-2 frozen containers

lavender/rust

yellow apples

4 apples, peels only

rust

onion skins

6 red or yellow onions, skins only

pale green

spinach or carrot tops*

1 fresh bunch, chopped

Here are some great plant-based dyes — fruits, vegetables, spices and flowers.

bright yellow

turmeric

2-3 tablespoons powdered spice

yellow

green tea

strong tea - 2 tea bags per 1 cup of water

olive green

marigolds

petals from 6 gold flowers

ITEMS NEEDED

blue-gray

blueberries

2 fresh or frozen containers

light blue

petunias*

petals from 6 purple flowers

White eggs (or try brown, keeping in mind color results will vary), egg carton, stock pan(s), water, white vinegar, slotted spoon and natural materials for dyeing.

turquoise

red cabbage*

1 large cabbage, grated and sliced

pale orange

curry powder

2 tablespoons powdered spice

violet

hibiscus tea

strong tea - 2 tea bags per 1 cup of water

brown

coffee

2 cups strong coffee

brown

black tea

strong tea - 2 tea bags per 1 cup of water

red-orange

paprika

2 tablespoons powdered spice

Optional: Tape, string, rubber bands, cheese cloth squares, natural beeswax crayons to create designs on eggs, and vegetable oil for an extra sheen.

DIRECTIONS

* After dyeing with these materials, refridgerate eggs overnight to deepen color.

NOTES, TIPS & TECHNIQUES Color Variation

Beet dye including pulp, onion skin dye with celery, bay and ivy leaves wrapped in cheese cloth, turmeric dye with rice wrapped in cheese cloth.

Colors may vary depending on steeping time and foods used to dye eggs.

Deeper Colors The longer the eggs stay in the dye, the deeper the color will be; leaving the eggs in the dye for several hours or overnight (in the refrigerator) is recommended for achieving deep colors. Allow the liquid and eggs to cool before refrigerating and ensure that the eggs are completely submerged in the dye. Eggs will be speckled if the dye matter remains in the liquid. For more uniform colors, remove the dye matter from the liquid, by straining the liquid through a coffee filter, before refrigerating.

Hot Bath Method 1. Place uncooked eggs in a stainless steel stock pan. Add water 2-3 inches above eggs. (When using bottled juice, fill 2-3 inches above eggs. Do not add water.) Add natural dye ingredients and 1-2 tablespoons vinegar per quart of water. 2. Cover and bring to boil, reduce heat and simmer for 15-20 minutes.

Egg Flavor The flavor of the egg may change based on the dye, so if you plan to eat your dyed eggs, a shorter dye bath and fresh ingredients may be preferable.

3. Carefully remove eggs with a slotted spoon and air dry.

Drying

Cold Bath Method

Make a drying rack by cutting the bottom off an egg carton & turning it upside down.

The process for cold dyeing is much the same as the hot method except the eggs and dyes are cooked separately.

Decorating

1. Simmer the dye ingredients (water, vinegar and dye matter) for 20-30 minutes or longer, until the dye reaches your desired shade.

• Wrap string or rubber bands around eggs before dyeing to create stripes (use rubber bands for cold dyeing only).

2. Allow the liquid to cool and submerge hard-boiled eggs in the dye for at least 30 minutes. 3. Carefully remove eggs with a slotted spoon and air dry. 26 | THE HEALTHY ALTERNATIVE

• Wrap onion skins around eggs, then wrap the entire egg with a cheese cloth square and secure it with string before placing the eggs in the dye.

• Draw designs on hot, warm or cold hard-boiled eggs with crayons. When using hot or warm eggs, the crayon may melt slightly on contact with the egg (if eggs are hot, hold eggs with a potholder or rag to prevent finger burns). Crayon covered eggs should only be dyed in cold dyes as the crayon wax will melt in hot liquids. • Gently wipe dry dyed eggs with vegetable oil to give eggs an added sheen. By: Co+op welcome to the table.


by Co+op welcome to the table. Find more recipes and a whole lot more at www.welcometothetable.coop.

SERVINGS: 4 TOTAL TIME: 1 HOUR, 15 MINUTES

By: Dave DeBlander

This rich and flavorful lamb curry tastes much more complicated than it is. With only five ingredients, it comes together fast. This stew is perfect for a weeknight dinner, but impressive enough to serve at a dinner party! INGREDIENTS The High Five (Four!)

1 pound lamb stew meat (cut in 1-inch cubes)

1 large onion, chopped 2 large carrots, sliced 15-ounce can diced tomatoes

Pantry and Kitchen Items

1 tablespoon canola oil 1/2 teaspoon salt 2 tablespoons curry powder 1 cup water or chicken stock

PREPARATION 1. In a large pot or Dutch oven, heat the canola oil over medium-high heat. Salt the lamb and sprinkle the pieces of lamb over the bottom of the pan. Let cook for a couple of minutes to sear, then stir and sear the other side for a minute. 2. Add onion and stir for a minute. Add carrot and curry powder and stir until fragrant. Add the canned tomatoes and water or stock, and bring to a boil. Reduce the heat to low, cover, and let cook for about an hour. Stir occasionally, adding water or stock if the stew is getting dry or sticking to the pan. 3. When the lamb is tender and the stew is very thick, taste and adjust the seasonings by adding salt or spice, if needed.

SERVING SUGGESTION Steamed basmati rice, naan flatbread (or pita) pair perfectly with this savory stew. Top your bowl with a sprinkle of chopped fresh cilantro, scallions or a dollop of plain yogurt to brighten up presentation and add contrast to the rich stew. NUTRITIONAL INFORMATION: 270 CALORIES, 10 G. FAT, 75 MG. CHOLESTEROL, 410 MG. SODIUM, 18 G. CARBOHYDRATE, 5 G. FIBER, 26 G. PROTEIN THE HEALTHY ALTERNATIVE | 27


The Flexible, Flavorful & Just three words hold tremendous power to make meaningful change. Are you ready?

PLANT. RICH. DIET.

Adopting a plant-rich diet is one of the most effective things you can do to improve your health, entertain your senses and help slow climate change. Best of all, it’s an inclusive approach to eating. Everyone can add more plants to their plate—you don’t need to identify as vegetarian, vegan or otherwise.

28 | THE HEALTHY ALTERNATIVE


Fabulous Plant-Rich Diet By: Co+op, welcome to the table According to researchers at Project Drawdown, if half the world’s population committed to sourcing a large majority of their daily calories from plants— it would be enough to cut the progress of global warming in half. This change in eating habits would be so effective and wide-ranging, adopting a plantrich diet ranks fourth on Drawdown’s list of 100 potential solutions to climate change. Fortunately, it’s never been easier or more enjoyable to increase the number of plants you eat—delicious and nutritious plant-based proteins of all kinds are gaining popularity and are more widely available than ever before. The basics are still in play—beans, peas, nuts and seeds, lentils, tofu and tempeh remain beloved protein staples of diets the world over. But these days, burgers, sausages, nuggets, bacon—nearly any meat has a plant-based version, & many of them get high marks from meat eaters and vegans alike. When it comes to dairy products, rich and satisfying plant-based options are everywhere. Coconut and cashew-based “milks” are super creamy and make excellent ice cream and yogurt, while almond, rice and soy “milks” are great options to add to your morning cereal, oatmeal or smoothies. Dairy-free cheese has come a long way—especially if you are a fan of soft, smooth cheeses like brie, mozzarella, American singles and cream cheese. Ask the staff at your local co-op for a recommendation to swap in for your favorite cheesy recipe. A plant-rich diet is still tremendously beneficial for the environment even if you do eat meat, dairy or eggs regularly. For inspiration, look to traditional cuisines around the world that lean heavily on plants and use small amounts of flavorful meats, seafood and cheeses to flavor the meal—Mediterranean, Japanese, Indian, Chinese, Vietnamese, Korean and Thai, Ethiopian, Egyptian, Morrocan, Middle Eastern, Mexican—literally an entire world of plant-rich flavor is waiting for you to explore!

SO, WHERE’S THE BEEF? Why is a plant-rich diet so good for the environment? Reducing global demand for meat and dairy would save a huge amount of energy, water, land and other resources. In fact, if the world’s cattle population were its own country, it’d be the third-largest emitter of greenhouse gases. Over half of the world’s agricultural land is currently used to grow animal feed like corn and soy, or raise cattle and other animals for food. The majority of that farming is done using industrial methods that contribute to climate change. All this land dedicated to raising animals or food for animals means that 91% of the world’s deforestation is driven by livestock and feed farming. Livestock farming is also the leading cause of animal and plant extinction on earth, for this same reason.

Learn about how important rainforests are for the climate. On the other end, so to speak, during digestion animals produce a lot of gas and manure which both contain methane, a greenhouse gas 28 times more potent than carbon dioxide, contributing further to global warming. Pasture-raised meat and dairy have been shown to be much more environmentally sustainable than conventional or feedlot methods. In fact, some methods like silvopasture and managed grazing may be able to offset the associated environmental impacts. You can find grass-fed, locally grazed meat and dairy products at your co-op.

Compare the environmental impact of your favorite proteins.

LET’S DO THIS THING! Food co-ops have been a great source of plant-based proteins, dairy and egg substitutes since the 1970s (shout out to lentil loaf !) and are proud to stock a great variety of the latest plant-based proteins for you to try, as well as help you discover old favorites. THE HEALTHY ALTERNATIVE | 29


by Co+op welcome to the table. Find more recipes and a whole lot more at www.welcometothetable.coop.

SERVINGS: 6 TOTAL TIME: 40 MINUTES

Try these out-of-this-world Parmesan crusted potatoes hot or at room temp and with or without dipping sauce. INGREDIENTS 2 tablespoons olive oil 1 tablespoon minced fresh rosemary 1 teaspoon dried thyme 1 teaspoon dried oregano 1 teaspoon lemon zest

1/2 teaspoon salt 1/2 teaspoon cracked black pepper 2 pounds fingerling potatoes or Yukon potatoes, cut into wedges 1/4 cup finely-shredded Parmesan cheese

PREPARATION 1. Preheat oven to 425°F. 2. In a large bowl, combine the olive oil, herbs, lemon zest and spices. Add the potatoes and toss to coat. Add the cheese and toss until thoroughly mixed. Arrange the potatoes in a single layer in a large, rimmed baking pan coated with cooking spray. Sprinkle any remaining cheese and herb mix over the potatoes. Bake for 20 minutes. Check for doneness, stir and bake for 10 minutes more (or as needed).

SERVING SUGGESTION Delicious served hot as a side dish or at room temperature as an appetizer. Be creative with dipping sauce ideas: ranch dressing, pesto, jalapeño-seasoned sour cream or sriracha aioli all taste great with these baked wedges. NUTRITIONAL INFORMATION:173 CALORIES, 6.G. FAT, 3 MG. CHOLESTEROL, 259 MG. SODIUM, 27 G. CARBOHYDRATE, 4 G. FIBER, 4 G. PROTEIN 30 | THE HEALTHY ALTERNATIVE


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 non-profits that support our local community, sustainability, responsible agriculture or education. *Due to current public health crisis, shoppers bringing their own bag are asked to bag their own groceries for the safety of our staff. Thank you!

ECO-FRIENDLY BAG DONATION PROGRAM

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 education@everman.org

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!

UNITED WAY OF WEST FLORIDA United Way of West Florida is a local 501(c)(3) non-profit organization that Unites agencies, businesses, organizations, faith-based groups, government, and individuals to fight for the health, education, and financial stability for everyone in Escambia and Santa Rosa counties. We improve lives and build a strong, healthy community by strategically investing in quality programs, building partnerships, advocating for better policies, and engaging people in our community, and leveraging resources. We measure success not by dollars raised, but by lives improved and changed.

SERVICE DOG UNIVERSITY To serve Escambia and Santa Rosa counties in Florida by training qualified dogs to provide specific tasks unique to individuals with qualifying disabilities at no cost and provide them with one-on-one training to handle their service dog. Addi-tionally to provide community awareness and education to businesses and indi-viduals on the requirements of the Americans with Disabilities Act (ADA) and Florida State Law as they pertain to service dogs.

COUNCIL ON AGING WEST FLORIDA, INC. MEALS ON WHEELS Council on Aging of West Florida is a local, independent 501(c)(3) notfor-profit organization that has served seniors and their families since 1972. Council on Aging of West Florida helps seniors in Escambia and Santa Rosa Counties live healthy, safe and independent lives in their own familiar surroundings by providing community based, in-home programs and services such as Meals on Wheels.

EVER'MAN EVENTS DANCE MARATHON UWF March 3rd, 2021 KEEP PENSACOLA BEAUTIFUL BAG EXHANGE @ EVER'MAN Saturday April 10, 2020 · 9am to 12pm AT THE GARDEN STREET LOCATION

Wednesday April 14, 2020 · 4pm to 7pm AT THE GARDEN STREET LOCATION

Saturday April 24, 2020 · 9am to 12pm AT THE NINE MILE ROAD LOCATION

Wednesday April 28, 2020 · 4pm to 7pm AT THE NINE MILE ROAD LOCATION

EARTH DAY CELEBRATION @ EVER'MAN NINE MILE RD Saturday April 24, 2020 · 10am to 5pm THE HEALTHY ALTERNATIVE | 31


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