Summer 2022 Organic Press

Editor: Gretchen Schott

Contributing Writers: Gretchen Schott, Arrion Kitchen, Marisa Cohn, Robert Jones, Damian Tody, and Andrea Larson, Meghan Graham, Laura Miklowitz, www.ncg.coop/resource-library/coop-stronger-togetherbrand, https://ncbaclusa.coop, Robin Asbell

We are the Hendersonville Community Co-op, a member-owned natural and organic food market and deli. We have been serving Hendersonville and the surrounding community since 1978 when 15 families joined together to purchase quality food at better prices. We offer the best in certified organic produce, groceries, herbs, bulk foods, vitamins and supplements, cruelty-free beauty aids, wine and beer, and items for special dietary needs. The Deli offers a delicious variety of fresh soups, salads & more.

The co-op is open to the public and ownership is not required to make purchases. Everyone can shop and anyone can join.

Opinions expressed in The Organic Press are strictly those of the writers and do not necessarily represent an endorsement of any product or service by the Hendersonville Community Co-op, board, management or staff, unless specifically identified as such. The same is true for advertisers.

Submission Deadline

submissions, including

and advertisements, must be received at the co-op by the 7th of the month preceding the issue.

GM Musings

Ihope

you all are having a good summer so far! I know I have been enjoying the warm weather while spending as much time in the water as possible. I am also happy to announce that patronage refunds are available again. If you have a refund available to you the cashiers will be happy to let you know and we will be sending out emails with your specific information in them.

The Internal Revenue Code provides a special opportunity for member-owned cooperatives to reduce their taxable income by declaring a patronage rebate allocating a por tion of the owner’s purchases back to them at the end of the year. The HCC board of directors decides every year if a rebate is appropriate and how much should be allocated. For fiscal year ending 2021 (Oct. 1, 2020 to Sept. 30, 2021), the board decided to allocate a patronage rebate. Rebates are calculated based on the amount of your purchases during the fiscal year. The total amount being returned as patronage to owners is $115,125.24.

The Co-op has allocated patronage rebates for fiscal years ending 2005, 2007, 2008, 2012-2014, 20172020, and now 2021. We are very excited to again be in the position to be able to pay out rebates. This year the Co-op has set a $1.00 minimum patronage, which means that owners who purchased $56.42 or more in product during the fiscal year qualify for a patronag e rebate. The Co-op is again making all patronage rebates available at the register in the form of store credit. There are over 4,000 owners who are eligible to receive a rebate and rebate amounts range from $1.00 to $378.70.

As always, if you would like to receive your patronage rebate in cash you can request that, and a check will be mailed to you. In order for your rebate to remain tax exempt for the Co-op you must redeem it by December 31, 2022. If your rebate is not redeemed by this date, it expires and both the payable amount of your rebate and the retained portion will revert to taxable income for the Co-op.

If you have any questions, please feel free to call 828-693-0505 ext. 104 or email finance@hendersonville.coop.

A Board’s Eye View

Greetings from your board of directors! Did you know one of our duties is to rigorously monitor our own Board performance? One especially exciting policy to follow is to engage you, the owners, in a meaningful and democratic relationship. You may have visited HCC while lovely live music was playing in the dining area, or have come to a Harvest Celebration, or maybe you have entered a raffle using your shopping receipt for one of many incredible themed gift baskets. Those are just some of the perks of serving on the board, we get to come up with all these fun ideas to engage and educate our community of shoppers. At this moment we have a task force of enthusiastic directors focused on creative and fun ways to represent, inspire and serve you. Using the framework of the Four Pillars of Cooperative Government: Teaming, Accountable Empowerment, Strategic Leadership, and Democracy. With these as our guides, we can connect the co-op’s values to the work that we do and what we are trying to achieve. Our goal is to find fun and unique ways to practice, protect, promote and perpetuate a healthy democracy for our co-op and we are up to the task! See you soon.

In cooperation, Andrea Larsen Board Secretary

2022 HCC Board Meeting Dates

This year, the board will hold 10 meetings at 6:00 p.m. on the third Monday of the month. The meetings for the com ing months will be on June 27, and August 22, 2022 . All Owners and Staff members are welcome to attend. If you would like to attend a meeting or have a concern or topic for the board to discuss, contact Angela Prodrick at at board@hendersonville.coop. Written information may also be sent to the Board of Directors of HCC, 60 South Charleston Lane, Hendersonville, NC 28792. Please include your name and contact information. The proposed Board meeting agendas may be viewed on the HCC website and on the Bulletin Board in the store.

News & Views from Outreach

Hello Everyone,

When

my kids were little, I started shopping at the co-op because I wanted my family to get the most nutrition available out of the foods I bought and prepared. Before growing a garden, my only resource for food was to purchase it. Money was the only currency. I would guess most of you have to parse out those increments of currency thoughtfully to make sure all the basic needs were met. At some point along the way, I’ve had to find a shift in understanding this currency: value per dollar, and nutritional content versus quantity. Raising little kids meant having to manage other currency as well, namely budgeting ‘time’. I had to ask myself - what currency am I willing to trade out - in order to have more time with my family - or working - or taking time to rest and play. For me, it turned out a huge relief to be able to include my kids in the process of cooking, or put up some beans to soak and take time outside with them in the garden.

To this day, I don’t like the message “no, you can’t have that, because you can’t afford it.“ That just smacks of all the things I did not want to hear as a child. Being an adult seems to be a perpet ual lesson in how to budget something: money, food, time, space in the house, space in my mind (as to what I pay attention to), even space away from the urgency of social media. Even in adult hood, the inner child still bucks and pouts when threatened with scarcity. This does not go away, it’s just an opportunity to reframe the next best thing. Usually, this means, sticking to a budget and being glad for what IS there, instead of what is missing.

Time and money management seem to be oddly tall orders in these times of immediate gratifica tion. Budgeting does not necessarily mean that we have to sacrifice quality. As you peruse this issue and find our Ways to save money at the Co-op article, I hope you will find the kind of encourage ment that may lead to a belief that a budget doesn’t have to mean tightening our belts and being deprived. As with most good things, to witness the benefit of a budget is often found once we’ve taken action to implement a subtle change – the outcomes are in the rearview mirror. We find ourselves having met our budget and maybe even a little extra in reserve. Take pride in assessing what’s worth more to you… time cooking and sacred time spent with the food that will nourish yourself and your people, and animals.

The Co-op offers many opportunities to save money. I like to think about what the Co-op offers me in terms of abundance: good wholesome food, great service, a rebate, and a sense of plenty of nourishment. (And, a job that I cherish.)

Department News

What’s In Store For You?

One of my favorite parts of summer is the variety of produce available. Whether it’s from your own garden, a local farmer or your local co-op, there’s nothing like a fresh, ripe, in season tomato or cucumber. I believe you can taste the vitality and sunlight in it.

A simple caprese salad of sliced tomato, fresh mozzarella, basil, and olive oil is a great way to enjoy a ripe tomato and Castillo de Pinar balsamic vinegar reduction is the perfect drizzle to top it off and bring all the flavors together. Cas tillo de Pinar organic balsamic vinegar reductions are created by blending carefully selected grapes from the Modena region of Italy, matur ing, and fermenting in oak and chestnut casks, reduced with cane sugar, organic produce, and spices. These vinegars deliver a rich herbal flavor that enhances cooked and uncooked dishes. There are three different flavors to choose from: Thyme, Citrus or Ginger.

Summertime and a refreshing drink go hand in hand. We have many sodas and mixers that make it easy and fun to create ambrosial drinks. Like a chef making a delicious meal, the best way to make a cocktail (or mocktail) is to use a few great ingredients and let them shine. So, to make a drink you’ll love, choose your favorite spirit, and

add a great mixer. Our selection of Q Drink sodas and mixers are made with real ingredients, are less sweet and are pur posefully crafted so that the subtleties of great spirits shine through. From organic agave to real ginger, Q Drinks are made with the highest quality ingredients. They

are free of high fructose corn syrup, GMO’s, artificial flavors, or preservatives. Q Drink sodas and mixers make your drink spectacular.

S’mores are a classic camping and campfire treat. If you haven’t tried Dandies marshmallows yet, they are perfect for roasting. These pillowy sweets melt and taste just like traditional gelatin-based marshmallows, but Dandies are 100% vegan, gluten-free, Kosher and corn syrup free. Dandies vegan marshmallows won the “Best in Show” award from VegNews magazine at the Natural Products Expo. You can enjoy these delectable marshmallows in any traditional marshmallow application; s’mores, rice crispy treats, roasted over a campfire and much more!

Wishing everybody a fun, safe and sunfilled summertime!

Growing up, I never cared much for toma toes. If it wasn’t Ketchup or pasta sauce, I thought it was gross. All that changed on year when I took home a damaged Cherokee Purple tomato plant and grew it and eventually tried it. I couldn’t believe the sweet juicy flavor! It was so good. How had I gone so long with out ever enjoying a fresh tomato? It took what is considered many peoples favorite Heirloom tomato vine ripened and fresh to make me understand that a good tomato has an exceptional flavor and is more then a bland fruit that is usually picked unripe and shipped across the country. Those tomatoes gain color but not flavor. A good tomato must be ripened on the vine and not in a refrigerated truck and the most flavorful ones are often heirloom varieties. But what is an heirloom tomato? Heirloom plants are open pollinated and handed down generation after generation: propagated from the seeds of its parent plant. The seeds from the best plants are saved and used to make the next years plants. To gain the title ‘heirloom tomato’, the plant must be a variety that has been consistent for 50 years or more (some are 100s of years old!) handed down year after year, each variety is genetically unique: Some have higher sugar content then others, some stay green when ripe, some grow big and heavy and look like abstract art, some look like regular tomatoes. All are delicious. Stan dard commercial tomatoes have been hybridized and genetically manipulated for longer shelf life so they can be shipped across the country and still have time to sit on the store shelves and your counter for longer periods of time. Sometimes, taste and nutritional value are sacrificed in favor of durability. So, the heir loom tomato is often more fragile and has less shelf life. It is best to eat it within a few days of harvest.

Heirloom plants often do not have the high yield that hybrids have been engineered to produce - hence they tend to cost a little more. But if you have ever tasted one, you will realize that it is worth it!

Robert

Meat & Seafood ~

Freshwild caught salmon is back! Salmon season in Alaska has begun and we have been getting in some beautiful sockeye and king salmon. With a high concentration of Omega-3 fatty acids and essential vitamins, wild salmon is a healthy choice for dinner. The salmon fisheries in the United States are strictly managed based on scientific data; so you can also be sure it is a sus tainable choice. Be sure to check out the mouthwatering recipes on page 10 for some great ways to cook salmon and other fresh fish.

On the other side of the department, we have an amazing assortment of local, natural and organic meat options.

We carry 100% grassfed local beef from Hickory Nut Gap Farms, as well as some other grassfed options that are an excel lent choice at a lower price. Be sure to try our grassfed ground beef from Thousand Hills

Cattle Co.– at only $6.99/lb it is a great value. It is grill season, afterall!

We also have a plethora of pork and poultry sausage varieties that we make here in house using simple, wholesome ingredients – no MSG here folks! Our favorite right now is the classic bratwurst we have been making with local beer from our friends at Oklawaha Brewing.

Stay safe this summer and we hope to see you at the counter!

~ Chris

Wellness ~

GREEN CLEANING with PRANAROM ESSENTIAL OILS

BY PRANAROM

One easy way to reduce exposure to toxic chemicals in the home is by making your own non-toxic cleaning products, and we have some uplifting, simple DIY recipes that are simply perfect for summer to get you started.

Citrus Soft Scrub

Crafted with the sunniest citrus essential oils, our scrub is perfect for cleaning sinks and non-porous surfaces.

Ingredients:

1 cup Baking Soda

1/2 cup Liquid Castile Soap

10 drops of Pranarom Lemon essential oil

10 Drops of Pranarom Orange essential oil

10 Drops of Pranarom Lime essential oil

Instructions:

Place all ingredients in a small bowl and blend into a thick paste.

Store in a glass jar. Apply with a cloth or sponge, rub and rinse with water.

Can be used to clean sinks, bathtubs and non-porous surfaces.

Refreshing Cleaning Spray

This easy, all-purpose spray is great for all your basic cleaning needs, and is ideal for countertops, shelves and sinks.

Ingredients:

2 Cups Water

2 Tablespoons White Vinegar

15 Drops Pranarom Purity Blend (with invigorating Eucalyptus and Peppermint)

Spray Bottle

Instructions:

Add all ingredients to a spray bottle and shake to combine.

If you enjoy these combinations, try experimenting with some of our other oils and blends. We especially love cleaning with our Avignon Blend this summer, featuring Rosemary, Basil and Lemon Verbena.

In fact, you can whip up our Avignon Carpet Freshener with only two ingredients. Just a sprinkle and quick vacuum will enhance your carpets with a fresh, green scent!

Ingredients:

2 C. Baking Soda

20-30 Drops of Pranarom Avignon Essential Oil Blend

Glass Jar with Metal Lid

Instructions:

Add baking soda to a clean jar and then add essential oils. Shake vigorously until combined. Carefully poke holes in the top of the metal lid to create a shaker top, or repurpose a glass shaker jar. Sprinkle liberally on carpet and let sit for at least 1-2 hours. Vacuum and enjoy the aroma!

Finish up by gently refreshing the air with one of our bright and uplifting Purifying Sprays.

Fresh Citrus is our favorite pick this season, naturally.

~ Arrion

Make it a Seafood Summer

Salmon Veggie Packets

Serves: 4. Prep time: 30 minutes; 15 minutes active.

1 tablespoon olive oil

1 small red bell pepper, chopped

1 small red onion, slivered

8 large green olives, pitted and chopped

1 teaspoon dried thyme

1⁄4 teaspoon salt

4 6-ounce salmon fillets

1. Heat oven to 375°F. Get a baking sheet with a rim to hold the packets. Cut 4 square sheets of parchment, about 14 inches long, then fold each corner to corner to form a triangle, and crease the paper. Open each sheet and place on the work surface.

2. In a medium bowl, combine the olive oil, red pepper, onion, olives, thyme and salt.

3. Place a salmon fillet along the fold of each parchment square, leaving at least an inch and a half around the edge closest to you uncovered to seal the packets. Place a quarter of the

veggie mixture on top of each fillet. Fold over the parchment to enclose the food. Starting at one corner of the packet, fold short sections of the edges of the parchment to crimp the edges of the packet closed.

4. Place the packets on the sheet pan and bake for 20 to 25 minutes, until the packets are puffed and the salmon is cooked through. Place each packet on a plate and serve so that diners can open the paper packet and release the fragrant steam at the table.

Variations: Change up this dish to suit your family’s taste and incorporate seasonal veggies. Combine cauliflower florets, chopped tomato, capers, basil and olive tapenade, or try snap peas, carrot, tamari and toasted sesame oil. The key is to chop or slice the vegetables small enough so they will steam quickly inside the packets.

Reprinted by permission from grocery.coop. Find recipes, plus information about your food and where it comes from at grocery.coop.

Citrus-marinated Shrimp Skewers

Serves: 4. Prep time: 45 minutes; 15 minutes active.

2 pounds extra-large shrimp, peeled and deveined, patted dry

1⁄4 cup extra virgin olive oil

2 teaspoons orange zest

1 teaspoon lemon zest

2 tablespoons orange juice

2 tablespoons lemon juice

1 clove garlic, pressed

1 teaspoon minced ginger

2 tablespoons fresh parsley

1⁄2 teaspoon salt

1⁄2 teaspoon freshly ground black pepper

1. Skewer the shrimp, four shrimp per skewer, and place in a baking pan or similar container.

2. In a cup, whisk the olive oil, orange zest, lemon zest, orange juice, lemon juice, garlic, ginger, parsley, salt and pepper. Pour the marinade over the shrimp and turn to coat.

3. Refrigerate the shrimp for 30 minutes to 1 hour.

4. Preheat the grill. Pour a tablespoon of vegetable oil into a cup, then use a wadded paper towel, held with tongs, to oil the grate. As you take each skewer out of the marinade, let it drip for a few seconds, then place on the oiled grate. Discard the marinade. Cook for about 2 minutes per side, until the shrimp is browned and cooked through. Transfer to a plate and serve.

Chipotle-lime Grilled Arctic Char

Serves: 4. Prep time: 1 hour, 30 minutes; 25 minutes active.

4 6-ounce arctic char fillets

4 cloves garlic, peeled

1 cup cilantro or parsley leaves

2 tablespoons fresh lime juice

3 tablespoons extra virgin olive oil, divided

1 teaspoon salt

1⁄2 teaspoon chipotle powder Lime wedges (for accompaniment)

1. Pat dry the char and let it come to room temperature.

2. In a food processor, combine the garlic and cilantro or parsley. Process to mince finely. Add the lime juice, 1 tablespoon olive oil, salt and chipotle powder and process until smooth. Reserve.

3. Preheat the grill to medium heat on one side (leave one side with no coals underneath if using a charcoal grill). Just before grilling, pour a couple of tablespoons of olive oil in a cup and use tongs and a wadded paper towel to swab the cool side of the grate with oil. Place the fish on the heated grate, skin side down, and close the lid; cook for 4 minutes. Carefully turn the fish and place on the cool side of the grill for about 2 to 3 minutes, or until the fish is cooked through but still a little pink in the middle. Turn again, flesh side up, and drizzle with the prepared sauce.

4. Transfer to a platter and serve.

Coconut Curry Cod and Veggies

Serves 4. Prep time: 35 minutes; 15 minutes active.

1 cup coconut milk

2 cups cauliflower, small florets

1 large carrot, thinly sliced

1 pound cod, halibut, salmon, or other fish, about 1-inch thick, cut in portions

1 tablespoon curry powder cayenne, optional

1⁄2 teaspoon salt

1. Heat the oven to 375°F, and set up a steamer for the vegetables. In a cup, mix the coconut milk, curry powder, cayenne to taste (if using), and salt.

2. Steam the cauliflower and carrots for 2 minutes, then let cool.

3. Place the fish in a 2-quart baking dish and cover with cauliflower and carrots, then pour over the sauce. Bake at 375°F for 20 minutes. When the fish is cooked through and flakes easily when pierced with a paring knife, serve.

Coconut milk mixed with a flavorful curry powder creates a creamy sauce with enough complexity to turn a simple piece of fish into an exciting meal.

Roasted Salmon and Vegetables in Pesto Broth

Serves: 4. Prep time: 35 minutes; 20 minutes active.

2 pounds salmon fillets, cut in 4 even portions

1 teaspoon extra virgin olive oil

1 ⁄ 2 teaspoon salt

1 ⁄ 2 teaspoon freshly ground black pepper

2 cups vegetable or chicken stock

1 ⁄ 2 cup dry white wine

2 medium Yukon gold potatoes, unpeeled, cut in 11 ⁄ 2 -inch chunks

8 ounces green beans, trimmed and cut in 1-inch pieces

1 ⁄4 cup jarred pesto

4 sprigs basil (optional)

1. Preheat the oven to 375°F. Line a baking sheet with parchment and place the salmon portions on it. Drizzle with olive oil and sprinkle with salt and pepper.

2. Pour the stock and white wine in a medium pot and bring to a boil over medium-high heat. Add the potatoes and return to a boil, then cover and reduce heat to hold at a simmer for 10 minutes. Add the green beans and cook, covered, for about 5 to 7 minutes, until the potatoes are tender when pierced with a knife. Uncover and keep warm.

3. Roast the salmon for 10 to 15 minutes if wild caught, 15 to 20 minutes if farmed. When cooked through, remove from oven and, if desired, use a metal spatula to lift the flesh of the fillets off the skin.

4. Stir the pesto into the warm potato and bean mixture, and divide the broth evenly into 4 bowls and serve, topped with a fillet of salmon. Garnish with basil, if desired.

1

Baked Fish Sticks with Tartar Sauce

Serves: 4. Prep time: 30 minutes.

Tartar Sauce

4 cup fat-free plain Greek yogurt

1

4 tablespoon mayonnaise

1 tablespoon capers, drained

1 tablespoon sweet pickle relish

1 teaspoon fresh lemon juice

1

4 teaspoon kosher salt

Freshly ground black pepper

Fish Sticks

Vegetable oil for pan

1 cup whole almonds

1

2 teaspoon paprika

1

teaspoon salt

2 large eggs, lightly beaten

1 tablespoon Dijon mustard

1 pound skinless Alaskan cod fillet, about 1-inch thick (thawed if frozen)

4 buns or lettuce leaves

1. Combine yogurt, mayonnaise, capers, pickle relish, lemon juice, salt and pepper in a small bowl; set aside. Heat the oven to 425°F. Lightly oil a sheet pan and reserve.

2. In a food processor, pulse the almonds until they are ground to the size of coarse breadcrumbs. Transfer to a medium bowl and stir in the paprika and salt. In another medium bowl, whisk the eggs and Dijon mustard. Divide the fish fillets into pieces about 1 inch wide and 4 to 6 inches long. Dip the fish into the egg mixture, then the almond mixture and place on the oiled pan. If there is any almond mixture left over, pat it on top of the fish to fill in any gaps.

3. Bake for 10 minutes, then check to see if a piece of fish will flake when pierced with the tip of a paring knife. When the fish is cooked through, cool on a rack. Serve the fish on a bun or in a lettuce leaf, with the tartar sauce.

Catch of the day: An almond crust gives homemade fish sticks a healthier touch.

WAYS TO SAVE AT THE CO-OP:

We’ve all been struggling with the rise in prices for goods lately. At the co-op we are facing this struggle, with no choice but to account for this inflation as well. Supplying local and or ganic goods to our community is a hallmark of our community co-op, and making this affordable to everyone is a mission we are constantly working on. As we ride the waves of inflation now, and always, we have a few tips for our customers on how to get the most bang for your buck here at the co-op:

1. Shop the Deals:

We have deals for members and non-members every week. Our Co-op Deals switch out every two weeks, which means there’s always sales to shop. We provide flyers at the front of the store detailing all the items on sale each week, as well as tags on the shelf. It’s a great way to plan meals, based on deals and save each week!

2. Become an Owner:

If you want even more deals, becoming a member/owner at the co-op allows access to our Owner Basics deals on top of our Co-op Deals. Signing up for just $25/year is a great way to double down on savings, while also enjoying many other perks of membership. Sign up today, easy-peasy, at check-out!

3. Shop Bulk:

Shopping in bulk is super cost efficient, it minimizes packaging (especially if you bring your own containers! get them weighed first at our registers), and you can get even MORE savings by special ordering bulk amounts through the co-op.

Salad in a Jar

Salads: Some of my favorite choices for whole grain salads include bulgur, brown rice, quinoa, barley, wheat berries and farro (a type of wheat grain from Italy). Cook the grain according to directions on the package or the bulk bin, using salt in the cooking water. The grain should not be overcooked; when done the grain should still be chewy but not tough in the middle. Spread out the cooked grain on a rimmed baking sheet to cool to room temperature. Grain salads are a natural match with homemade vinaigrette dressing. For 4 cups cooked grains, make a dressing of 3 tablespoons olive oil and 1 table spoon wine vinegar. Add flavorings like mustard and chopped fresh herbs and salt and pepper. Transfer the cooled, cooked grains to a large serving bowl and pour the dressing over the grains. Add thinlysliced green onions, cooked broccoli or asparagus, and sesame or sunflower seeds. Refrigerate until cold and top with crumbled goat or feta cheese, if you like.

Start with a clean, dry mason jar.

For a small to medium salad with few greens, a pint jar is perfect. If you like a lot of greens, or want to make a large salad, use a quart jar. Wide-mouth canning jars are easi est to fill, but regular jars work for smaller ingredients just fine.

Add 1-2 tablespoons of your favorite dress ing to the jar. Next, add the hardest, leastabsorbent ingredients. Chopped veggies like carrots, celery, fennel and onion can marinate in the dressing on the bottom and absorb flavor without compromising their texture.

Next, add cooked beans and/or firm grains like rice, barley or spelt; things that won’t get too soggy if they sit on top of, or in, the dressing. Proteins such as tofu, cooked chicken, ham, or tuna can be added next.

Then add cheese and any softer veggies or fruits that are complementary to your mix. Berries, sliced apples and pears are good seasonal choices, but don’t forget dried fruits like raisins or cranberries that are nice year-round.

Next add cooked, light, absorbent grains like quinoa or couscous, or pasta. Then seeds, nuts or croutons—stuff you’d like to keep fairly crunchy. Finally, fill to the top with chopped salad greens!

Pilaf: To make a pilaf, cook the grains as you would for the salad, including cooling. For 4 cups grains, heat 2 tablespoons extra virgin ol ive oil in a large skillet, then add 1/3 cup chopped onion or shallots, 1 teaspoon finely-chopped garlic, and 1 teaspoon finely-chopped fresh herbs. Saute until the onion is tender, add the grain and stir to coat. Add 1/2 cup water or broth, then bring to a simmer and season with salt and pepper. Continue simmering until the flavors come together and the liquid is reduced, about 5 minutes.

Polenta: The easiest version of polenta I know uses a buttered 8 by 8-inch baking dish. Combine 1 cup polenta and 1 teaspoon salt in the dish, then add 3 1/2 cups warm water and dot with butter. Bake, uncovered, in a preheated 350-degree oven. After 45 minutes, stir the polenta to incorporate any unabsorbed water, and continue cook ing until the grains are tender, 10 to 15 minutes. Serve with marinara sauce simmered with 2 or 3 sliced Italian chicken sausages. Satisfying but never heavy, these whole grain dishes add an exciting variety of healthy starches to your dinner plate.

By: Tara Duggan

The Joy of Soaking (Beans)

By: Robin Asbell

Remember the story about Jack and his magic beans? Jack traded the family cow for a handful of beans, grew and climbed a tremendous beanstalk, and stole a giant’s treasure. While beans might not be quite that magical, they are a nutritional treasure. They’re a great source of protein, fiber and complex carbohydrates and are low in calories and fat. What’s more, they’re delicious and ever so budget friendly. It’s easy to cut your overall food bill by using beans as a source of protein to supplement or replace (in the case of vegans and vegetarians), meat in your meals. Beans, with their healthy soluble fiber, actually lower your cholesterol, making them the perfect alternative to that roast or burger. What’s not to love about beans?

In recent years, most of the recipes that you see sug gest using convenient canned beans. I must admit that I have fallen under the spell of convenience, stock ing my pantry with instantly available garbanzos and white beans. But, for me, like most convenient ver sions of food, canned beans fall short in some ways. Take a can of garbanzos. If you are making hummus, they are actually a teeny bit undercooked, and could use some more simmering to make a really smooth

puree. I’ve opened up a can of white beans to rinse them for a bean salad and discovered they’re so soft that all I end up with mush. Convenient, but not always what I want.

No, if I really want beans to turn out just so, I prefer to cook them myself. Certainly it takes more time than opening up a can, but it’s easy to do and doesn’t require much active cooking time. Plus the cost of dried beans (sold in bulk at the co-op) is even more affordable than canned beans and there’s less packaging to recycle.

There are a few different approaches to the simple act of bean cookery, and passionate advocates for each. Per sonally, I’m a soaker. I sort (to remove any small stones, shriveled or broken beans), wash and soak my beans overnight, then pour off the water and use fresh for the cooking. I believe it is a gentle head start that allows for even cooking without breaking the bean. The soaking water also takes out some of the indigestible starches that cause gas, so your family and friends may thank you. Some bean lovers swear by starting with dried beans and simply cooking them at a very low simmer. There are also fans of the quick soak, in which the dried beans are brought to a boil, taken off the heat, and left to stand for an hour. >>>

Other approaches include slow cookers, pressure cookers, and baking in the oven. A good old crock pot is a great way to gently simmer the beans for several hours. One drawback of this is that you may overcook them and end up with a very soft bean. The absolute fastest way to cook dried beans is to soak them and then cook them in a pressure cooker, allowing you to cook even garbanzos in about 20 minutes. You can also bake your beans. Just put your soaked or un soaked beans and water (enough water to cover beans by an inch) into a covered casserole dish, and bake them on low heat (about 325F) to gently cook them through. Give them about an hour to an hour and a half. Beans will triple in volume, so be sure your casserole dish is big enough. There is a whole category of dried legumes that require no soaking and cook much more quickly, and those are the len tils and split peas. By virtue of their size, they soften in less time. They also tend to fall apart when fully cooked, making them wonderful in thick soups or curries. If you haven’t tried French lentils, sometimes called Puy or Beluga lentils, they are the one lentil that doesn’t fall apart, and that makes them great for salads. You can always cook plain beans in water, to add to multiple dishes through the week. The recommendation has always been to wait to add salt until the end, because it is thought to toughen the beans’ skins, but that has been disproved. Beans want to soak up the water they lost in drying, so don’t think that adding other liquids is going to make them better. I will attest that adding acids, like wine, tomatoes or even tamarind, before the beans are tender will keep them from softening. So, if you are making chili, wait to add those tomatoes until the beans are soft all the way through.

A step up from plain beans would be to add a few veggies and season them in a way that is versatile. If you like Mexi can food, you can cook onions and garlic with the beans, and add cumin and chili powder toward the end, so you have a chili-bean base to add to burritos, mash for tostadas, toss into a quick chili, or use as a bed for spiced meats or seafood. Thinking more Mediterranean? Cook your white beans, and about halfway through, throw in chopped onions and garlic, and some sprigs of thyme, rosemary, or chopped sage. If you are leaning toward India, add a cinnamon stick and some curry spices, and you will be ready for dal, a soup, or simply serving alongside rice.

Of course, as long as you are simmering, you can easily go the soup route, with carrots, onions, celery and brown rice or potatoes. From there, just pick your seasoning theme. Add a hunk of smoky ham or turkey, or a handful of whole garlic cloves and let them slow cook with the beans. Just wait to add tomatoes or wine, so you get nice tender beans. Whether they are for chili, baked beans, or soup, dried beans are a wonderful way to save money, enjoy great flavors and invest in good health.

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Our Mission

Pisgah Legal Services seeks to pursue justice by providing legal assistance and advocacy to help low-income people in Western North Carolina meet their basic needs and improve their lives.

What We Do

Pisgah Legal Services is an innovative nonprofit founded in 1978 that: provides free civil legal aid to people who live in poverty; helps more than 20,000 of the most vulnerable people in our communities annually to meet urgent needs such as: housing, safety from abuse, health care and income; partners with dozens of other agencies to make sustainable change for people in crisis; coordinates the services of approximately 300 pro bono attorneys in WNC; improves systems and policies that impact the lives of thousands of low-income people.

Staff Picks

Our knowledgeable staff have highlighted some of their favorite products on our shelves, why not give them a try. They’re highly recommended!

John M. Hayden Red Aiden

David S.

RGH

Sarah Brittany Marisa Avery Alex Juan Christie Tammy Robert Laura Reagan Bill Phil Meg

Alpha Vegan Breakfast Sausage

Cocoyo Yogurt - Plain

Pipewochs Brewing Co. darëvegan spicey queso

R.W. Knudsen Pineapple Coconut Juice Brittany’s Attitude

Three Graces Dairy Goat Feta Hayden’s Customer Service

GT’s Peach Kombucha

Volcano Rolls ~ Sushi Sugar&Snow Gelato Dairy Free Chocolate

Build Your Own Deli Sandwiches

Noka Smoothies ~ Blackberry Vanilla Filtered Water R/O & Ph

Ginger People Seet Chili Sauce

Field Day Bubble H2O

Yerba Matte

Blackberry Pecan Scone

Turkey Burgers

Devil’s Foot Blueberry Lemonade

Co-op Connections

Alternative Health

Saluda Healing Center: Bonnie L. Williamson, DC. Chiroprac tic, ChiroYoga, acupuncture, neuromuscular re-education, colonics, detoxification, psychotherapy, regression therapy and neurofeedback. 43 Pearson Falls Rd., Saluda, NC. 828-749-3875. 10% off initial visit for co-op owners.

Henderson Chiropractic: Joseph Silva 1630B Spartanburg Hwy, Hendersonville. 828-696-2455. 20% discount on all services. Regular fees for individual services range from $18 up to $250. Healing Therapies, Inc, BEYOND SURGERY: Judy Lynne Ray offers Guided Imagery + Healing Touch sessions for pre and post surgical clients. 828 553 -8146. $70 fee includes book and tape. 10% discount on initial session

Acu-Na Wellness Center, +170 Old Naples Rd, Hendersonville. (828) 974-7058.

Mary Houge, L.Ac., LMBT, and professional team. Using a new ground breaking system we help women with menopause symptoms naturally. We also offer acupuncture, massage, facial rejuvenation, lymphatic treatments, Chinese herbal remedies, and natural supple ments www.Acu-Na.com. 15% discount on Co-op owners first visit. Popiel Holistic Therapy - Susan Popiel RN, CST is certified in Craniosacral Therapy, Clinical and Process Acupressure, and Zero Balancing. Experience the deeply restorative power of skilled touch. Call 828-490-7175 to schedule. www.susanpopiel.com $10 off of 1st visit for Co-op owners.

Counseling Services

Janice Mewborne, ACSW: Private Psychotherapy Services. 714 Oak land St. 828-692-0029, 10% off private pay Lella Holland, LPC: Psychotherapy, regression therapy and neu rofeedback. 43 Pearson Falls Rd., Saluda, NC. 749-3875. 10% off initial visit for co-op owners.

Terri Morgan, LPC, LCAS; Psychotherapy & Substance Abuse Ser vices, Downtown 828-458-1188. 25% off first session /10% off ongoing sessions.

Confidential Counseling: Shirley M. Nicholson, Psychotherapy & Hypnotherapy Services. Downtown office. 828-242-7806. 15% discount for co-op owners. Joan King, BCH, NGH Board Certified Clinical and Sports Hypno therapist, NLP Performance expert. Since 1992 training amateur and professional athletes how to access their peak performances, Flat Rock, 828-696-2547, www.pmi4.com. For co-op owners 25% discount on first session, 10% discount for ongoing sessions.

Asheville Nutrition Therapy, your food and nutrition experts! Carol Shimberg, MHS, RD, LDN. Individualized nutritional counseling with registered dietitians and licensed nutritionists. Office located in South Asheville. Blue Cross BlueShield covers 6 visits per year for members, no co-pay or deductible! Call Carol Shimberg at 828-3293855 or email at cshimberg@gmail.com. 20% discount to all coop members.

Mark W. Neville, MDiv: Holistic Health Professional specializing in care of spirit, life-changes, end-of-life, grief. 828-367-7685. 10% off for Co-op owners.

Fitness & Spiritual Well-being

Spiritus Studio, yoga and wellness center: Arlene Riley, South Park Plaza, 110 Joel Wright Rd, Hendersonville.. (828) 551-8545, www. spiritusstudio.com. 10% discount given to co-op owners for yoga classes.

Joan King, BCH, NGH Board Certified Clinical and Sports Hypno therapist, NLP Specializing in mind-body-spirit training for golfers & others to move into “the zone” for peak performances, Flat Rock, 828-696-2547, www.pmi4.com. For co-op owners 25% discount on first session, 10% discount for ongoing sessions.

A Gentle Stretch Wellness - Fitness for 55+ Certified Instructor, Suzanne Tindol offers classes as follows: Yoga with Therapeutic Influences; Low - Moderate Aerobics; Strong Bones for Osteoporosis/Osteopenia and Tai Chi for Arthritis and Fall Preven tion at the First United Methodist Church. Call Suzanne to register 910-308-8982. New students that mention the Coop will get 4 classes + 1 free for $20.

Frank Iborra, AP, Dipl. Ac. - Profound healing of core issues to restore emotional, physical and spiritual health and balance with (NSEV) acupuncture. Initial Visit: $65.00 for owners, $75.00 for nonowners, 954-815-1235. www.whitecranehealingarts.com

Massage & Bodywork

David Henry: Nationally Board Certified Reflexologist , Certified Quantum Energy Practitioner, Comprehensive Reflexology Inc. 217 Linda Vista Drive, Hendersonville, NC 28792 828-778-9985.Email: david_henry@bellsouth.net $10 off first session http://davehenry.reflexology-usa.org

Fountain of Youth Day Spa Hot stone massage, Swedish massage, reiki., neuromuscular massage. 516 Kanuga St. Hendersonville. 698-2954. 10% off for Co-op owners on each & every visit

BodyHarmony Massage - Karen Cash LMBT I most frequently work integrating Swedish, Neuromuscular Therapy, Trigger Point Therapy, Craniosacral Therapy, and Matrix Energetics. 25% off your first Session for coop members. 828-890-5996 or 828-329-4858 BodyHarmony@bellsouth.net

Skin Care Traditions, an organic skin salon. 3754 Brevard Rd, Ste.104, Horse Shoe, NC 28742. 828.890.9018 www.skincaretradi tions.com, see us on facebook. 10% off co-op members always

Dr.MarieAndersson.com - Sage Wellness Group 820 Flemming Street Hendersonville, NC, 28791 828-696-8900 Co-op owners $15 off first appointment

Anna Utter Esthetics: Local, Organic Skin Care Products, Holistic Facials and Body Treatments, Waxing, Eyelash and Eyebrow Tinting. 2704 Greenville Hwy b, Flat Rock, NC (828) 231-9755 annautteresthetics.com 25% off initial visit for coop owners.

Janet Miles, LMT #14739 828-551-0835

Experience wholistic, deeply relaxing bodywork integrating Shiatsu, Tuina, Swedish and Healing Touch. Deep Tissue and Reflexology ses sions also available. 30 years of experience in Eastern and Western modalities, practicing in South Africa, New Zealand and the US. Co-op Owners receive a 10% discount on their first massage. venusdemilo2013@yahoo.com

Retail

Crystal Visions: 5426 Asheville Hwy. (Hwy 25), Naples. 828-6871193, metaphysical & spiritual books, gifts, classes and events, www. crystalvisionsbooks.com. 15% off regularly priced jewelry.

Skeele Services, Skip Skeele, owner. 828-778-5392. Over 25 years remodeling experience and 10 years experience with solar daylighting to brighten dark rooms and solar attic fans to help keep attics cooler. 5% discount on light tubes or attic fan installations for Co-op owners.

Services & Classes

Earth School -- Nature Awareness & Self Reliance. Lovetheearth.com. Richard Cleveland. (828) 507-1920 15% discout to co-op owners.

MAC 2 YOU. iPhone, iPad, MacBook, iMac and Apple Watch individualized help and basics for beginners, seniors, and pc converts. Contact Elizabeth Shore 828-290-9140 or visit: Mac2You.biz 10% discount to co-op owners.

Carol Shimberg, MHS, RD, LDN, registered dietitian, licensed nutritionist available for nutritional counseling, disease management, weight loss and healthy lifestyle coaching. Blue Cross Blue Shield accepted. Call Carol at 828-329-3855 or email at cshimberg@aol.com 10% off to all Coop owners.

Momleta Asheville/Hendersonville - Jennifer McDonald

Owner And Instructor, Registered Dietitian, Certified Diabetes Educator and Certified Personal Trainer - 248.303.8807 jen.mcdonald@momleta.com

Positive Mind, Positive Vibes, Positive Life. $20% off enrollment, workshops and classes for Co-op Owners

Veg Jaunts and Journeys is a full-service travel agency specializing in travel for vegans. Please see www.vegjauntsandjourneys.com. Contact Kim at 774-269-6558 or kim@vegjauntsandjourneys.com. 10% off trip planning fee for co-op owners.

KITTY KARE Treat your feline friends to a stay-cation when you’re away! Expert pet sitting in your home. Nothing but the best for your kitties! Bonded and insured. Excellent references Call 828-489-8009 email Laura: kittykareofflatrock@gmail.com 10% discount for co-op owners.

Three Spirals Life Coaching with Merylee McMahan

Wellness, Fitness, and Weight Loss life coaching to help you reach your goals. Get the results you want, NOW! Free 30 minute consulta tion. www.threespiralslifecoaching.com Call Merylee at 828-489-1575 or email threespiralslifecoaching@gmail.com 15% discount for co-op owners.