Tell the World You Own It! Co+op, Stronger Together
You may be surprised by all the types of co-ops around you. From groceries to health care, co-ops are a vital part of everyday life for people all over the globe. Consider the cup of coffee you enjoyed at breakfast. It was likely purchased from a coffee grower co-op in Africa or Central America. Or the light fixture you’re standing under might be powered with electricity from a co-op owned by people in your community. A co-op is a business model that allows a group of people to combine their resources to meet their common needs. Grocery co-ops are one such kind of co-op. They are the true pioneers of the natural and organic food industry and they’re deeply committed to providing delicious, high quality, healthy food; supporting local, sustainable agriculture; and strengthening their communities. Cooperatives, including grocery co-ops, are much more than bricks and mortar stores. Cooperatives are built on the idea that local owners, not far-away investors, gain the benefits of business success. Simply put, cooperation is for everyone. The co-op way of doing business is to be open, fair, and democratic. That’s not just marketing speak, either. These concepts
are based on a set of seven guidelines called the International Cooperative Principles that serve as the standards for how we operate. Food co-ops demonstrate their commitment to these principles every day, by promoting a safe and sustainable food system and partnering with individuals and organizations to improve our neighborhoods. After all is said and done, when the co-op makes money, members determine how profits get used. No big box retailer is going to give local shoppers that much decision-making power. These values and principles are common to all co-ops, whether they are in business to offer electricity, insurance, or groceries. Cooperation is such a powerful positive force that 2012 was designated the International Year of Cooperatives by the United Nations in recognition of the influence of cooperatives worldwide. Thousands of co-ops from all over the world joined together to say loud and proud how local ownership is making life better. continued on page 2
continued from page 1
Bobby Sullivan General Manager
Sage Turner
Finance & Project Manager
Clare Schwartz
Outreach Co+ordinator
Ryan Prenger
Grocery Manager
Darren Stroupe Produce Manager
Greg Mosser Deli Manager
Melissa Fryar
Health & Body Care Manager
FBFC Board of Directors Justina Prenatt President
Danielle Goldstein Vice President
Jennifer Gustafson Secretary
Bob LeRoy Treasurer
Alanna Hibbard Kelly Fain Pauline Heyne Josh Littlejohn Daav Wheeler Rosemary Fletcher Jean Karpen Board Assistant
French Broad Food Co-op 90 Biltmore Ave. Asheville, NC 28801 Tel:828.255.7650 info@frenchbroadfood.coop www.frenchbroadfood.coop
Monday-Saturday 8am to 9pm Sunday 11am to 7pm
Statement on the Co-operative Identity Definition A cooperative is an autonomous association of persons united voluntarily to meet their common economic, social, and cultural needs and aspirations through a jointly-owned and democratically-controlled enterprise. Values Cooperatives are based on the values of self-help, self-responsibility, democracy, equality, equity and solidarity. In the tradition of their founders, co-operative members believe in the ethical values of honesty, openness, social responsibility and caring for others. Principles The cooperative principles are guidelines by which cooperatives put their values into practice. The International Cooperative Principles were last revised in 1995 by the International Cooperative Alliance (ICA) as part of the Statement on the Cooperative Identity. They are as follows: • • • • • • •
Voluntary and Open Membership Democratic Member Control Member Economic Participation Autonomy and Independence Education, Training and Information Cooperation Among Cooperatives Concern for Community
- See more at: http://strongertogether.coop/food-coops/tell-the-world-you-own-it
Michael Pollan: Three Simple Rules for Eating Eve Adamson
Is Michael Pollan America’s sweetheart? People love to talk about his pithy pronouncements on how we should eat. At least where I live, he’s the subject of many a conversation at parties, in bars, in restaurants, in book groups. People mention him with reverence. He’s like a 21st-century E.F. Hutton. When Michael Pollan speaks… people listen. When he gives lectures, it’s standing room only. Food and diet book writers quote him constantly, and some even admit that he’s their celebrity crush. I’ve seen him speak, and while he’s articulate and intelligent, he’s no George Clooney. I wasn’t weak in the knees or anything. I suspect his wide appeal is probably an indication of how confused everybody is about food, and how much we love it when people make it very clear to us what we should and shouldn’t eat. Then again, if this is true, why is it that, once we know how to eat, we don’t do it? One of Michael Pollan’s most famous quotes is a simple one, but it tells you everything you ever need to know about eating. Practicing it would render weight-loss diets irrelevant, positively impact the environment, champion local food producers, and bring the processed food industry to its knees. You’ve probably heard it before. You may have even quoted it to your friends. It’s just this: “Eat food. Not too much. Mostly plants.” So simple, so clean, so memorable…and so hard to do! But why? What’s so difficult about embracing these three uncomplicated concepts, when they could have such a positive effect on personal and global health? Let’s break it down. Maybe we can find some answers.
Eat food. When Michael Pollan says, “Eat food,” what he means is, “Eat real food,” as in food that is unprocessed and doesn’t come from a fac-
tory. It sounds so simple, and yet, when you look at the snack you’re about to eat, it can be difficult to decide whether or not Michael Pollan (should he suddenly burst into your kitchen) would sign off on it as food. Is Greek yogurt mixed with bran cereal and raisins food? Although the components of this snack come in packages and could be considered processed, of course, it’s food. Arguably, an organic apple and a handful of raw walnuts might be more “real.” But in our current, complicated world, “food” exists on a spectrum, from just-out-of-thegarden to “is-that-actually-edible?” If you’re too strict with yourself about, say, packaging or processing, you probably won’t stick to your resolve when hunger hits and your fresh produce has rotted in your crisper and all you can find to eat is something that comes in a package. So what to do? Eat the foods you want to eat that are, in general, closest to the way you might encounter them at their source. Instead of always making the best choice, just make the better choice. Greek yogurt looks a lot more like milk than bright orange chips look like an ear of corn. I think Michael Pollan would agree.
Not too much. Wouldn’t it be funny if everybody decided to practice these three words and just stop eating too much? The diet industry would collapse! (Wait, that wouldn’t be funny. I write diet books for a living, so I’d be out of a job!) Unfortunately eating “not too much” is a lot harder than it sounds. We’re biochemically primed to eat, and to enjoy it. While this biochemistry undoubtedly led us to a more balanced diet when we were hunters and gatherers, it doesn’t necessarily lead us to great eating in today’s world. When we eat too many simple carbohydrates, we get a blood sugar spike, and then an insulin spike and a blood sugar continued on page 7
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Happy Nourish
2016!
Happy 2016! It is always mind boggling how quickly the years pass by. As most of you have observed, this has been a wild and wet winter. At my homestead, now in December, the cherries and quince are blooming, the flower bulbs are poking up, and all is looking like spring. I still expect some winter time weather...at least I am hoping for it, as I need those cold winter days huddled by the woodstove. I need time to reflect on the year past and the year ahead, time to peruse the seed catalogs dreaming of this year’s garden beauty, and time after the frenzy of the holidays to just be. I think we all need that soul nourishment, maybe a bit of soup and some good tea, a great book...simple but nourishing pleasures. That is my theme as we head into the new year: NOURISH! Many of us are bombarded this time of year with diets, tight budgets, guilt and family hangovers. I say the best way to find balance is to nourish. More often in my herbal journey, the nourishing foods and herbs are what I focus on for deep healing. It is profound that these plants, such as nettles, can know exactly what our body needs. If we are deficient, it can help increase. If we are excessive, they can help decrease. To me, that is amazing and powerful medicine! So, my hope for you this year is that you will find deep nourishment through simple medicines. Of course, simple is not always easy. In this country we are focused on short term...I have a headache, pop a pill. Something goes wrong...treat that issue, instead of nourishing ourselves daily to prevent those crisis from happening. I’m guilty too. I putter
around through the days on auto pilot and then, WHAM! A virus or ache stops me in my tracks and I HAVE TO pay attention all of a sudden. So, this month I will share some of my favorite foods and herbs to include into your daily diet to maintain overall health and vitality. I do believe that the more we include these plants and fungi in our diet, the healthier we become.
Melissa’s Top 5 Nourishing Foods #1- Greens! All kinds of greens: kale, chard, arugula and also spirulina, chlorella, nettles, and wild greens, such as chickweed. I cannot say enough about greens! Most of us need way more than we are currently consuming and adding them to each meal can only benefit our health. Easy ways to include greens are: adding to smoothies (either a powder or fresh greens from produce), adding a variety of greens to salads (include sprouts, micro greens, wild greens), pestos (you can get a phenomenal amount of nutrients making a greens rich pesto...think chickweed, arugula, beet greens, fresh herbs, etc.), and nourishing teas (nettles, oatstraw, raspberry leaf, alfalfa, chickweed, etc.). #2- Super foods! I do include wild foods in this category. Wild foods contain more EFAs and antioxidants than cultivated foods, so consider getting wild this year. Most of us have access to dandelions, burdock, chickweed, lambs quarters, and other wild foods on a fairly regular basis. The closer to wild, the more nutritive. So become a forager! Other superfoods include some of the greens (mentioned above), acai, green tea, berries (blueberries, goji, mulberries, blackberries, etc.), cocoa (raw), blue green algae, tumeric, maca, and many others. These super foods are nutrient dense to support our body on a cellular level. #3-Fungi - If you have not added mushrooms to your diet yet, it is time! I’m not talking the button mushrooms on most salad bars...I’m talking medicinal mushrooms! Reishi, chaga, shiitake, turkey tails, cordyceps, lions mane, maitake! So many delicious and amazing mushrooms. I find these so easy to add to my daily diet whether food or tinctures. Chaga chai is a favorite of mine: simmer chaga in water for 4-6 hours, covered, add chai spices like cardamom, cinnamon, cloves, nutmeg, allspice and let steep 30 minutes. Strain and enjoy! And don’t dump that chaga! Chaga can be used 4 times or more, so pop it in a container in the fridge and make up another batch in a few days. Mushrooms as food are so delicious! Remember to cook mushrooms for best effect. Our bodies cannot break down raw mushrooms to extract the good stuff. Our produce section almost always has shiitake and oyster mushrooms to throw into stir fry or
omelets. In bulk herbs we carry several delicious dried mushrooms like porcini, black trumpet, morels, and chanterelles. These are easy to rehydrate and add to broths, soups, stews, or pasta dishes and the nutrients and medicinal compounds in these mushrooms are phenomenal! #4- Seaweeds - Nori, kombu, dulse, arame...seaweeds are so rich in immune supporting iodine, as well as calcium and minerals. Dulse is my favorite snack sea vegetable. So delicious right out of the bag or sprinkled on salads. Kombu is a thick seaweed that is perfect to add to broths or cooking beans for added nutrients. Nori is the mildest and most known seaweed most often used in sushi making. Look for northern harvested seaweeds to ensure cleaner waters! #5- Fermented foods! I honestly cannot say enough about fermented foods and am totally delighted at the resurgence of the fermenting culture. Probiotics are the #1 category these days in supplements. Many studies have come out recognizing our gut as the second brain and the tragedy of antibiotic overuse in our medicines and our meat and dairy products. So, our gut health influences not only our digestion, but our mood and mental health. That’s serious business! So, while probiotic supplements are great, especially for building up our gut flora, the amount you get in a capsule pales in comparison to what you consume in fermented foods. One study showed 1 tablespoon of sauerkraut having over 10 TRILLION live cells. So, get to fermenting! If you are not inclined to do it on your own, we do carry some local and non local options in sauerkraut and kimchi. Also consider including kombucha, kefir, yogurt, and miso. See Sandor Katz Wild Fermentation, Nourishing Traditions by Sally Fallon, and my favorite: Fermented Vegetables by Kirsten & Christopher Shockey.
Some recipes to inspire: FERMENTED TURMERIC PASTE 1/2 pound fresh turmeric, roughly chopped 1/2 tsp freshly ground black pepper 1/4-1/2 tsp. unrefined sea salt Place turmeric into food processor and grind to paste consistency. Sprinkle in salt and black pepper. Press into a half pint jar, a brine should rise above the paste. Place a ziplock bagged filled with water on top of the paste (this acts to keep the paste submerged below the brine). Set aside and let ferment for 5-10 days. You can taste and stop where you like it, and know that fermentation happens more slowly in cool weather, more quickly in warm weather. When finished, place a small amount of plastic wrap on top of paste and store in fridge for up to 12 months. Use in yogurt, stews, sauces, etc. From Fermented Vegetables-Shockey
SHEA WHIP I love making this in the winter for super dry skin. You can customize it to include whatever specialty oils and essential oils that you like! 1 cup pure shea butter (we have a delicious new shea butter from Caravanserai) 1/4 cup oil of your choice (I use calendula and tulsi infused oil, rosehip, argan, or sea buckthorn) 20-40 drops of essential oils (lavender, fir, patchouli, citrus... whatever you like!) continued on page 6
Nourish continued from page 5
In a mixer with a paddle attachment, add shea butter and whip. Add oil and incorporate into shea butter. The consistency will be like buttercream frosting. Add essential oils and a dash of vitamin e oil, if desired. This is easy to rub into skin and gives great moisture. It can also be made into a sugar scrub by adding about 1/2 cup of organic cane sugar and mixing well. SEAWEED CHOWDER 2 quarts water 3 onions, diced 1 cup dried dulse flakes and or roasted nori 2 cups diced celery 3 medium potatoes, in chunks herbs to taste (thyme, oregano, dill, garlic) Saute diced onions, celery, and seaweed in oil for about 5 minutes. Combine the potatoes, sauteed veggies, and herbs in heavy bottomed pot with the 2 quarts water. Cook for 20 minutes. Puree 2/3 of soup with immersion blender or regular blender. Add salt and pepper to taste. Serve with a dollop of sour cream, and a sprinkle of toasted nori. Coming up in February is of course all things love and heart and bow chicka now wow! I think everyday is a good time to nourish our heart and cardiovascular system. Hawthorn is my favorite herb/heart food for this! It is delicious and really helps in cases of angina and heart disease. Emotionally, it helps our hearts to heal from grief and heartbreak (it also has an affinity for the lungs, which are the place of grief in chinese medicine). My favorite heart healthy tea that I have shared with many of you is a wonderful addition to your daily ritual: BLESS YOUR HEART TEA 2 parts hawthorn berries 1 part hawthorn leaf and flower 1 parts linden flowers and leaf 1 part lemon peel Blend together and add 1 tbsp per cup of water. Add honey to taste. Of course, garlic is a must for nourishing heart, as well as being a wonderful antiviral. The ever popular fire cider is actually a great heart tonic as well, containing both cayenne and garlic. I often add hawthorn and hibiscus to add to its heart and nutritive effects. If it’s the sexy side of february you are interested in, we have much to offer. We have natural lubricants, libido formulas...including Pine’s Herbals Hot Love Potion and his Sweet Love Potion, condoms, and more! Come in on Friday, February 12th from 3-5 to enjoy our annual Aphrodesiac Demo! I always have free treats (along with the recipes) for making your honey amorous...Chocolate Love Truffles and other heart and libido boosters will be enjoyed! If you want more info on healthy sexuality and herbal love tonics, please come to my class on Thursday, February 11th from 6-8! See the class description for more details! In the HBC department we are finally wrapping up our reset that we began back in June. Thank you for your patience with empty shelves, boxes on the floor, and general mayhem while we navigated this! We hope the improved department better serves you and we will have
signs coming soon, so you can better find what you need. As for new products: Check out our new deodorant line Schmidt’s from Portland, Oregon. They have solid deodorants and sticks available in yummy scents such as Lavender Sage, Cedarwood Juniper, and Ylang Ylang Calendula. These are pure and clean, with no parabens, sulfates, or other nefarious gunk. Leap Organics is another new company we have brought in. A B Corp certified company that makes organic soap, body wash, lip balm and body powders, 1% of their sales go to various wild life causes and these products are super clean with no GMO’s, synthetic products, parabens, or BS (bad stuff). Also check out our new line of whole food gummy vitamins: Nature’s Dynamics. They are all food and the line includes a women’s multi, men’s multi, prenatal, calcium, and children’s vitamins. I was not convinced of the gummy category, but so far, folks love them. They are convenient to take and whole foods! No usp vitamins at all! We also are carrying a new and pure sea buckthorn oil capsule from Balanceuticals. Sea Buckthorn is my absolute favorite skin oil, and internally is used as an antioxidant, for immune support, skin and heart health, and digestion and liver health. This is a superfood that I plan to grow for myself this year! Our book section has many new titles, including Toby Hemenway’s The Permaculture City, The Permaculture Kitchen, and Medicinal Plants of the Southern Appalachians by Patricia Kyritsi Howell. Look for more gardening and plant books as we move towards spring. In the world of General Merchandise, don’t forget to pick up your calendars! We still have some wall calendars, as well as the ever popular WeMoon Datebook, Herbal Almanacs, various moon calendars, The original Farmers Almanac, and the Slingshot calendars. Well, that should do it for this season. Happy New Year to all and thank you for supporting your local co-op! Melissa HBC Manager
Three Simple Rules continued from page 3
crash, and the result is that we’re hungry again, even though we just ate. Many processed foods kick-start this reaction, making moderation and portion control goals seem insurmountable. So what’s an aspiring Pollan fan to do? Two things. First, eat some protein with every meal and snack, especially if you’re also eating starchy or sugary foods like bread, pasta, or fruit. This won’t necessarily stop you from overeating ever again, but it will help slow the blood sugar roller coaster, dulling that frantic “gotta eat more” feeling. With breakfast, add an egg, some tofu, yogurt, or some protein powder (in a smoothie or your oatmeal). Add nuts, cheese, or a little bit of meat to your snacks. The same goes for lunch and dinner. Beans, lentils, peas, lean meats, low-fat dairy products…you don’t have to overdo it (but make sure it’s always there).
laboratory can’t duplicate. Just about anybody can add more plants to their plate. Add a fruit to breakfast, a leafy green and one other vegetable to lunch, and a leafy green and three other vegetables to dinner. Plus, whatever else you want to eat, because it’s your dinner, and you should enjoy it. So why not jump in? Just do a little better than you did yesterday. It’s not so hard when you recognize that you don’t have to be perfect. Michael Pollan doesn’t expect you to be perfect, and he’s not judging you. He can’t even see you. I promise. Just try to eat as much real food as you can, and try not to eat too much of it, and try to eat mostly plants. It’s easier than you think and the more you do it, the easier it gets. - See more at: http://strongertogether.coop/food-lifestyle/michael-pollanthree-simple-rules-for-eating/
Second, switch most or all of your grain foods to whole grains. Whole grain breads, pastas, cereals, and snack foods contain more fiber and nutrients, so you’ll be satisfied with less. Protein + wholegrain = eating “not too much,” without feeling deprived. We can do that, right?
Mostly plants. Don’t worry. Michael Pollan doesn’t want you to live on lettuce alone. He knows how much you love him, and he wants you to be happy. All he’s saying with his “mostly plants” advice is that we can benefit from eating more plant foods, aka vegetables and fruits and whole grains—you know, food (see item #1). While some people take this all the way and eat only plants, (and that’s great too), Michael Pollan’s just saying that a plant-based diet is the best diet. Plant foods are the richest, most bountiful sources of vitamins and minerals as well as fiber. They contain hundreds of thousands of phytochemicals, and many of these contain disease-fighting properties that a
PRE-CONFERENCE WORKSHOPS
FEATURING: ㈀㌀爀搀 䄀渀渀甀愀氀
JEFF POPPEN The Principles of Biodynamics
More than 70 Classes Each Day
JIM ADKINS
Backyard Chickens & Beyond!
Gardening • Permaculture • Homesteading Herbs Cooking • Livestock • Sustainable living Soils • Sustainable Forestry • Farming • Poultry & More! Including a trade show, seed exchange, and children’s program!
SATURDAY & SUNDAY MARCH 12-13, 2016
Pre-Conference Workshops Friday, March 11 UNCA CAMPUS | ASHEVILLE, NORTH CAROLINA
PATRICIA KYRITSI HOWELL 10 Medicinal Herbs to Know & Grow
Register by January 31st for Early Registration Pricing! WWW• ORGANICGROWERSSCHOOL• ORG
Kale Cranberry Salad INGREDIENTS
Dressing
Salad
• • • • • • •
• 2 large bunches lacinato kale, thinly sliced • 1/2 cup red onion, thinly sliced • 1/2 cup dried cranberries • 1/2 cup walnuts (toasted, optional)
PREPARATION 1. Place the kale, onions, cranberries and walnuts n a large bowl and set aside. 2. Whisk together all of the dressing ingredients in a small bowl, drizzle the dressing over the mixed kale and toss well.
1/3 cup extra virgin olive oil 2 tablespoons cider vinegar 2 tablespoons orange juice 1 1/2 teaspoons Dijon mustard 1 1/2 teaspoons honey 1 teaspoon orange zest 1/4 teaspoon salt
Recipe Information Total Time: 15 minutes • Servings: 4
Nutritional Information
SERVING SUGGESTION
Per Serving: 260 calories, 11 g. fat, 0 mg. cholesterol, 390 mg. sodium, 39 g. carbohydrate, 6 g. fiber, 10 g. protein
Serve this salad with roasted chicken or turkey, roasted vegetables or red meat, such as brisket.
http://strongertogether.coop/recipes/kale-cranberry-salad/
In this class we will go over some of the best herbal medicines: our daily food. When herbs and superfoods are included in our daily diet, our health and vitality are nourished deeply. We will cover making soups, medicinal pastes, smoothies, vinegars, and teas, and I will share some basic recipes that you can gear towards your own health needs and taste. Come start off the year with deep nourishment and take home a jar of nettle miso paste to enjoy!
Thursday January 28, 2016. 6-8pm in the Movement and Learning Center. $15 for owners, $20 public • www.frenchbroadfood.coop
Co-op Ownership - by Daav Wheeler
Because I paid $250 over ten years to the French Broad Food Co-op, I am now a Co-op owner for life. I joke with friends as I bring them to the FBFC: “C’mon inna my place. I own dis joint.” In actuality, my dollar “ownership” is a pale, passive kind of thing. It is legal and valid in the capitalist sense that when money changes hands, ownership does so as well. But a monetary owner “owns” the Co-op only in the same sense that a shareholder owns the Exxon corporation. Do you think an owner of Exxon could change its corrupt relationship with the US government, change its policies on climate change, or halt the wide swathe of destruction it leaves behind in the wake of its drilling? In planning meetings, it is common to hear, “Stakeholders need to have a sense of ownership of this project,” meaning “a feeling of meaningful participation.” A counselor might say to a client, “You have to own your role in this affair,” meaning “take responsibility.” These are more dynamic definitions of ownership, ones that we owners could adopt to define our role in the FBFC. Co-operative ownership implies an active role in the decisions that matter. The Rochdale Principles have been universally accepted as the bedrock of co-operative economics since 1844, when they were established as the basis of the first modern co-op, the Rochdale Society of Equitable Pioneers. The second of the Rochdale Principles is: Democratic member control. We are all busy with the demands of our daily lives, but hopefully the monetary owners of the FBFC will give some time to the affairs of the Co-op and develop a sense of participatory ownership. And while we fully value the support of our public customers, hopefully they, too, will realize what is going on here and choose to be part of this wonderful experiment. We want the Co-op to be a dynamic model of a new way of doing business. We want the Co-op to play a strong role in bringing locally produced food to city markets. We want to make healthy food - and plenty of it! - be available to everyone in this town. We want the Co-op to thrive and prosper. To accomplish these goals, the Co-op asks us to be active owners.
FBFC - MORE WAYS TO SAVE! Co+op Deals
Look for the green Co+op Deal signs to find great saving on some of our most popular products. Look for the Co+op Deals Coupons in the store too and save even more, even on sale items!
Owner Deals
Membership has it’s perks! Look for the orange Owner Deal signs to find great prices exclusively for owners.
OWNER DEALS
5% on the 5th
Owners save 5% off their purchases on the 5th of every month.
Special Order and Save
Special order your items in a case or bulk quantity and get 20% off for owners, 10% off for non owners.
Community Appreciation Days
Four times per year we offer 10% OFF ONE ENTIRE SHOP for everyone, not just owners, during Community Appreciation Days.
Shop Bulk
Buy a pinch or a pound. Get a nickel back every time you use your own bag or container.
B U L K
Patronage Rebate
In profitable years, owners can receive a percentage of the profits back based on the total spent at the co+op during that fiscal year.
Co+op Basics
Co+op Basics offers you new low prices on over 100 of the same staples every week, so you can plan your weekly meals around affordability and quality.
Hot and Spicy Tofu Co+op, Stronger Together
INGREDIENTS • 2 tablespoons vegetable oil • 1 14-ounce block extra firm tofu, drained and cut into 1- to 2-inch cubes • 1 red onion, thinly julienned • 2 bell peppers, thinly julienned • 3 tablespoons minced garlic • 1 jalapeño pepper, seeded and finely diced • 3 tablespoons tamari • 3 tablespoons rice vinegar • 1 tablespoon brown sugar • Pinch of crushed red pepper flakes (optional) PREPARATION In a large skillet or wok, heat the vegetable oil over medium-high heat. Add the cubed tofu and sauté for 5 to 6 minutes until it begins to brown, stirring occasionally to brown all sides. Add the onion and bell peppers and sauté for 4 to 5 minutes more. Add the garlic and jalapeño and cook another 1 to 2 minutes. Stir in the tamari, rice vinegar, brown sugar and red pepper flakes and let simmer for a few more minutes.
SERVING SUGGESTION Serve on a bed of steaming hot jasmine or japonica rice or alongside sesame-seasoned udon or soba noodles. Add baby salad greens or shredded cabbage and roll in a warmed whole-wheat tortilla for an Asian wrap. Substitute sriracha or gochujang for the crushed red pepper flakes if desired. See more at: http://strongertogether.coop/recipes/hot-spicy-tofu
Recipe Information Total Time: 30 minutes • Servings: 6
Nutritional Information Per Serving: 189 calories, 10 g. fat, 0 mg. cholesterol, 411 mg. sodium, 14 g. carbohydrate, 4 g. fiber, 13 g. protein
~Melissa~
Eclectic Institute Tumeric. Raw, fresh, freeze dried US grown! Also Sibu Seabuckthorn Oil for body care.
~Lola~
Go Macro bars. Cherry flavor. Nice to have low glycemic index and vegan!
~Rob~
Sandwiches - roasted turkey and the Alpha Omega salad in the deli. Also all the different varieties of organic produce. I love learning about all the different local produce.
~Ellie~ Apple Brandy Stew Beef -Great for this time of year!
~Greg~ Our newly expanded cheese section!
~Kelly~ Nutiva coconut oil. This time of year it’s a great balm for dry skin, hands and lips! Also love to cook with it. Love the many uses of this gem!
FRENCH BROAD FOOD CO-OP CALENDAR OF EVENTS
www.frenchbroadfood.coop • 90 Biltmore Ave. • Downtown Asheville • 828.255.7650