THE MEDLEY WINTER 2021
THE MEDLEY WINTER 2021
View digital copies online at msmarket.coop/medley. Editorial Disclaimer–Opinions expressed herein are solely those of the authors and are not necessarily representative of the newsletter or Mississippi Market. Nutritional and health information are provided for informational purposes only and are not meant as a substitute for consultation with a licensed health care provider. Comments on the content of this newsletter are heartily encouraged and may be sent to info@msmarket.coop. GENERAL MANAGER Catherine Downey
EDUCATION & EVENTS Katie Marty
MARKETING MANAGER Leah Oliver
PROOFREADER Sid Korpi, Proof Positive
COMMUNICATION SPECIALIST Jamie Bernard
PRINTING Modern Press
WELCOME NEW BOARD MEMBERS
YOUR BOARD OF DIRECTORS 651.310.9475 | board@msmarket.coop PRESIDENT Lauren Siegel
SECRETARY Roy Berger
VICE PRESIDENT Laura Mirafuentes
BOARD MEMBERS Amy LaFrance Noel Nix Molly Phipps Hindolo Pokawa Daniel Ramos Haaz
TREASURER Drew Lein
MISSISSIPPI MARKET’S MISSION We are Mississippi Market, a food co-op that is open to everyone. We empower our diverse communities to: be healthy, make choices that help sustain our planet, and create a more just local economy. MOVING SOON? Please email your name, member number and new address to info@msmarket.coop. ON THE COVER: Hoppin' John with Collard Greens PHOTO CREDIT: Amanda Paa, Heartbeet Kitchen GRAPHIC DESIGN: Christina Vang, La Bang Studio
©
2021 Mississippi Market Co-op
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THANK YOU to everyone who voted in our 2020 board election — your participation is greatly valued. Member-owners elected Noel Nix, Molly Phipps, Hindolo Pokawa and Daniel Ramos Haaz to join the co-op’s board of directors. The board also appointed Amy LaFrance to the remaining open seat in November. Learn more about your new board members at msmarket.coop/board.
co-op buzz
JANUARY WELLNESS SALE March 8 is International Women's Day — a global celebration of women's social, economic, cultural and political achievements. Check out the women-owned vendor spotlights on pages 14 and 15.
The new year calls for celebration, reflection and a renewed focus on health and well-being. Starting Jan. 1, member-owners received a 25% off wellness e-coupon attached to their account at the registers. This digital coupon can be used on one shopping trip during the month of January and is valid on all body care and wellness products. Stock up and save on your favorite vitamins, protein powders, essential oils, skincare products and more!
CURBSIDE NOW AVAILABLE AT ALL THREE STORES!
Curbside at the Co-op
Stay safe and warm while picking up your groceries this winter. For a $5 fee, our co-op staff will shop for you and carefully pack your order, having it ready on the date and time that is most convenient for you. You simply drive into the parking lot and let us load it into your car! msmarket.coop/curbside
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A MESSAGE FROM THE BOARD
I THINK IT WOULD BE HARD TO FIND ANYONE who will mark 2021 with any level of nostalgia for 2020. The last year has been a tremendously turbulent time for our nation, our communities, our families and ourselves. Between the latest goings-on from the international stage to our local community, I think many of us have found it difficult to stop, take a deep breath and reflect. As we peer into the deep winter months that Minnesota throws at us, I see a prime opportunity to do just that. Ralph Waldo Emerson said it best: “The hard soil and four months of snow make the inhabitants of the northern temperate zone wiser and abler than his fellow who enjoys the fixed smile of the tropics.” I believe Emerson’s words can apply to Mississippi Market as well. Throughout the past year, we have done our best to remain connected to members and the community. The board has continued to meet virtually, which has lowered barriers for member participation and input, particularly around the election last fall. Introducing curbside pickup has been a huge success, keeping us competitive with other retailers’ offerings and allowing continued access to healthy and sustainably produced food for consumers who do not feel comfortable shopping in-store during the pandemic. Classes and events shifted to an online format, expanding our reach to more participants. Wiser and abler indeed. As the board looks ahead to 2021, we welcome five new directors. They have been participating in orientation activities over the past two months and are ready to contribute to the level of engagement and performance members expect of the board. We are resuming committee work this month and continue conversations about making both the board and the cooperative more inclusive of the people we serve and what we can do to further Mississippi Market’s mission. You are a critical part of that work; we welcome and encourage member participation to provide input during future meetings and events. We hope to see more of you (virtually) soon. Until then, on behalf of your board of directors and Mississippi Market, I wish you all a happy and healthy new year. DREW LEIN, Treasurer Drew has spent his professional career working in finance and supply chains across the food and agriculture industries. He is serving in his second year on the board of directors and lives with his wife, Marisa, in Lauderdale.
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A MESSAGE FROM THE GENERAL MANAGER
CATHERINE DOWNEY
“Here on the pulse of this new day you may have the grace to look up and out and into your sister’s eyes, into your brother’s face, your country and say simply very simply with hope, ‘Good morning.’” MAYA ANGELOU "On the Pulse of Morning" Clinton inauguration, 1993
cdowney@msmarket.coop
JANUARY 2021 MARKS THE START OF NEW BEGINNINGS. Many of us commit to resolutions to start anew the desire to make healthier choices. We promise to start new regimens, increase exercise, eat better, stop smoking, meditate — all promises we make to ourselves to deliver happier, healthier lives. With COVID-19 out of control in the U.S., an economy in recession and our nation divided, we hold our breath as we await the change in leadership in Washington and look forward to the delivery of Joe Biden and Kamala Harris’ resolutions for a better America and the pulse of a new day. At the co-op, it is a time to exhale. In the spirit of the cooperative principle Concern for Community, our staff united during our busiest season to deliver both the food we need to sustain us and the service that brightens our days. Again, I express my gratitude to our staff for their tireless efforts and recognize their essential work. Our Positive Change recipients also benefit from our concern for community. Last year, you donated over $144,000 to local nonprofits with a focus on meeting the urgent needs of food access and racial justice in our community. This year, we continue to support nonprofits addressing these critical issues and will be matching donations for our food shelves up to $10,000 during the month of March. See more about our upcoming recipients on page 18. We reflect. We held our first virtual annual meeting in October and, with record voter turnout, member-owners elected four new board members. Our fall membership drive resulted in 268 new member-owners! We’ve made changes to our talent-searching and hiring processes to eliminate hurdles and uncover strong candidates from varying backgrounds. As a result, we’ve increased our ability to hire talented individuals from Black, Indigenous or person of color (BIPOC) communities. Over the past year, the percentage of BIPOC staff has increased by nearly 7% (from 30% to 36.8%). Currently, BIPOC staff hold 36% of our leadership positions. We refocus. Our priority remains to navigate through COVID-19 while keeping our staff and customers safe, working to keep our shelves stocked despite unprecedented demands on the supply chain, and keeping our collective spirits strong. We regroup. To be a part of something that may seem small to some, you give us the power to continue our work in building a better, stronger, healthier world. And while the days of winter are darker, let us continue to be the bright light for each other and our community. Thank you for being a co-op member-owner. THE MEDLEY | 5
STAYING WELL THIS WINTER Mindfulness tips Taking a few moments to ground yourself in the present can help reduce anxiety and increase clarity. Mindfulness is easy, can be done quickly if you’re busy, and is adaptable, with options ranging from deep breathing to focusing on your senses or journaling. When stress is high, and you feel your thoughts spiraling, try one of these strategies. GO TO A QUIET PLACE AND OBSERVE:
THINGS YOU CAN HEAR
THINGS YOU CAN SMELL
THING YOU CAN TASTE
THINGS YOU CAN FEEL
THINGS YOU CAN SEE
HELP STOP RUMINATION by creating a worry list. In a journal or notepad, jot down all the worries that are weighing you down. The next time the thought comes up, you can tell it, “It’s okay; I’ve already taken care of you by adding you to the list.” BEGIN OR END EACH DAY WITH PURPOSEFUL GRATITUDE. You can record immediate thoughts like “the sun was out today” or “I’m grateful for the delicious lunch I had” to more general things in your life like “I’m grateful for my family.” Appreciating what you have can be a powerful way to ease negative thoughts.
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Well-being tips CREATE A DAILY CARE RITUAL: Do a relaxing activity such as reading, painting or taking a bubble bath at the same time each day. GET CREATIVE: Draw, paint, sculpt, build or bake. FIND HUMOR: Laughter truly is the best medicine. Watch a comedy special, a silly YouTube video, or a lighthearted movie or TV show. GET OUTSIDE: If the weather makes that challenging, bring the outside indoors with a sun lamp, houseplants or art featuring nature scenery.
HELP OTHERS by donating, volunteering or doing favors for family, friends and neighbors. TRY SUPPLEMENTS FROM OUR WELLNESS DEPARTMENT that can help combat stress: ashwagandha, kava, l-theanine, magnesium and more. PUT THINGS ON THE CALENDAR to look forward to, however big or small. STAY HYDRATED: Drinking the right amount of water helps improve brain function, energy levels and mood.
Movement tips from Community Par tner Push Fitness HOW TO MAKE THE MOST OF A 2-TO-5-MINUTE BREAK: Step away from your desk and turn off or silence your devices. Close your eyes, and focus on taking some deep breaths. If time allows, take a short walk outside or around your desk or office.
WRIST STRETCH Extend one arm straight in front of you, palm facing the ceiling. Using your opposite hand, begin to press your fingers down so they are pointing toward the floor. Hold for two to three minutes, give your wrist a shake, and repeat it on the other side.
CAT-COW Sit on the edge of your chair with your feet planted on the floor. Grab onto the sides of your chair with your hands. Inhale and let your chest come forward, gazing toward the ceiling. Exhale and round through your spine, gazing toward your belly button. Do this for one to two minutes.
SIDE BEND Still sitting on the edge of your chair, inhale and sweep your arms overhead, interlacing your fingers together. Slowly bend to the right and hold for a breath, then come to center and repeat to the left. Do this two times each side, or more if needed.
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elevate your
MOOD GOOD FOOD with
JESSE HAAS is a heart-centered, licensed functional nutritionist and co-founder of Wellness Minneapolis. She takes a holistic and personalized approach to her nutrition counseling, helping put the pieces of her clients’ health narratives into actionable, sustainable goals. Using nutrition education, health coaching and mind-body medicine, she helps her clients transform their health one meal at a time.
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Food habits have a way of either helping us face our mental and emotional challenges or making them more challenging. As Northerners face winter — and the seasonal depression that often accompanies it — here are my top five mood superfoods to shore up a positive outlook through the cold and dark months.
EVERYTHING IN THE PRODUCE DEPARTMENT: This department is your medicine cabinet! In addition to being packed with vitamins, minerals and fiber, fruits and veggies contain magical chemicals called phytonutrients that feed your brain. Work these ingredients into every meal, aiming to fill half your plate with a colorful variety of yum. My favorite mood-boosting veggies are brassicas (cauliflower, cabbage, broccoli, etc.) and alliums (garlic, onions, leeks), all of which support balance in our bodies by promoting detoxification. Dark berries (fresh or frozen) are always on hand in my house for their delicious anti-inflammatory contributions.
FERMENTED FOODS: 90% of serotonin is produced in the gut by the community of bacteria and yeast (aka microbiome) living there. Feed your microbiome with fermented vegetables; miso, tofu and tempeh; kombucha and yogurts. Probiotic supplements are also a good option, but they don’t add nearly as much flavor to your day!
COLD-WATER FATTY FISH: There’s a good acronym for the best fish options — SMASH. Salmon, mackerel, anchovies, sardines and herring are highest in mood-boosting omega-3 fats and lowest in environmental contaminants like mercury. Aim for three servings a week. Fish oil supplements have also shown promise in preventing and treating depression.
VITAMIN D: Low vitamin D status is directly related to seasonal depression. From approximately Labor Day to Memorial Day, the UV-B rays we need to make vitamin D do not penetrate our atmosphere this far north of the equator. Additionally, it’s not abundant in foods. This is one supplement I recommend to everyone who comes to see me at Wellness Minneapolis.
LIVER: This one never wins me popularity points, but liver (from healthy animals raised on pastures) is a powerful superfood. Iron deficiency can manifest as depression, anxiety or even poor concentration, and liver is an iron-packed food. Yes, you can get iron from beef and turkey, but liver really is the nutritional bee’s knees.
BONUS TIP: Acts of kindness. This is a superfood for the soul! There is no single thing you can do to lift your mood that will work better than doing something nice for someone else. The COVID-19 pandemic has put a lot of distance between us and our loved ones. Take a moment and write down three things you can do for the people in your life that will bring a smile to their hearts. Now go do them! THE MEDLEY | 9
INSTANT POT QUINOA BOWLS INGREDIENTS: 1 tsp. extra-virgin olive oil ½ red onion, diced 1 red bell pepper, diced 2 cloves garlic, minced ½ tsp. salt 1 tsp. ground cumin ½ tsp. smoked paprika 1 cup uncooked quinoa, rinsed 1 cup salsa 1 cup vegetable broth 1 (15 oz.) can black beans, drained and rinsed 1 Tbsp. lime juice Optional toppings: Avocado, green onions, tomatoes, shredded cheese or sour cream
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INSTRUCTIONS: 1
Heat the oil in the bottom of the Instant Pot, using the sauté setting. Sauté the onions and peppers until they start to soften, about 5 minutes, then add in cumin, paprika, salt and garlic and sauté another minute.
2
Add in the quinoa, lime juice and broth and stir well, making sure to scrape the bottom of the pot with a wooden spoon. Add the salsa and beans on top without stirring and secure the lid.
3
Pressure cook on high for 2 minutes and then allow a quick pressure release.
4
Once the pressure is released, lightly stir and serve warm in individual bowls. Add your favorite toppings or serve as is.
!
For alternate stovetop recipe, please visit msmarket.coop.
GET TO KNOW YOUR CO-OP FAMILY
meet james lewis Mississippi Market Operations Manager
How long have you worked at the co-op? I have been with the co-op for over 10 years now! I have held various positions pertaining to the prepped-foods part of the business, such as Deli and our Central Kitchen. From there, I moved up to being the East 7th store manager for four years. I came here as a second job as a cook and saw working in the Deli as something new and different from my previous line-cooking work. I felt I fit perfectly with the co-op and decided to invest more of myself into it. I’ve worked hard, and I am proud to put that work in and move my way up to where I am now. Congratulations on your new role as Operations Manager! What are you most excited about? I’m excited about continuing with the co-op and developing my leadership skills and business aptitude. I can’t wait to be involved with the other locations to continue to strengthen this Saint Paul institution as a source of great food and great community. How are your personal values reflected in your work? My family raised me with a great sense of work and community. I love the co-op because it allows me to contribute to the neighborhood I grew up in and establish connections that can only
help strengthen my East Side community. I can work for a local business and provide for my family. I shop here, I work here, and I love the fact that for every dollar spent here, another $1.60 goes back into the community. What are some fun “behind-the-scenes” facts you can share about the co-op? There are some hidden perks to working at our East 7th location since our Central Kitchen is located here. The employees get first dibs on trying any new or developing recipes, so we’re always on the lookout for any delectable goodies from our cooks or bakers. What do you like to do during your free time? I have a loving wife and four incredible children that keep me pretty busy. Time with them includes wrestling matches, art projects and lots of love. What are some of your favorite products found at the co-op? Of course, coming through the prepared-foods part of the co-op, I love our deli food! We have fantastic desserts and take-home meals! It’s a hidden gem of the metro.
JOIN OUR TEAM! VIEW CURRENT JOB OPENINGS AT MSMARKET.COOP/CAREERS
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budget-friendly sustainability EVERYONE IS IN A DIFFERENT SPOT IN THEIR JOURNEY TO SUSTAINABLE LIVING. With all the eco-friendly products out there, you may be unsure where to start and what products are best. While there are many options to invest in, from reusable silicone storage bags and stainless-steel straws to mason jars and package-free shampoo, the most eco- and wallet-friendly option is actually to first use up whatever traditionally nonsustainable items you already have. Because reducing and reusing are the most effective methods in the reduce-reuse-recycle trifecta. If you don’t know where or how to start, pick one area to focus on. And remember, enjoy the experience and the journey! Have a DIY project night — reminisce as you repurpose a beloved old T-shirt into wipe-up rags for the kitchen, relish in the satisfaction of making your own simple shopping bags, and know you are contributing to less waste in the world.
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RESOURCES As a Ramsey County resident, you can get a free food-scraps starter kit that includes compostable bags and information for where to drop off your food scraps for composting. Visit ramseycounty.us/residents/recycling-waste/collection-sites/food-scraps/food-scraps-starter-kits. The Washington County Environmental Center is free for Ramsey County residents to bring hard-to-recycle items like computers and TVs, scrap metal, string lights, plastic bags and more. They also have a Free Product Room, where you can get paint, stain, household cleaners, automotive products and more. Visit co.washington.mn.us/604/Environmental-Center.
PACKAGING WASH AND REUSE plastic sandwich baggies to store non-food items. REUSE BREAD BAGS to pick up pet waste. REUSE PLASTIC CLAMSHELL CONTAINERS or egg cartons for planting microgreens or windowsill plants. • Pro tip: You can also save your egg cartons and bring them to the co-op to get 10 cents off when you pack your own bulk eggs! ONCE YOU HAVE USED ALL THE PRODUCT inside, wash and dry the containers that held your dish soap, cooking oil, shampoo, hand soap, condiments, yogurt, spices, etc., and then refill them in our bulk section. You can find a wide array of liquid and dry goods!
FOOD-PREP BUY PRODUCE THAT’S IN SEASON. It will be cheaper and often local! If you’re not ready to enjoy it yet, chop and freeze it in reusable, freezer-safe containers; this will help you reduce plastic consumption by not buying prepackaged frozen veggies. Same with drying your own herbs or fruits. SHOP BULK AS MUCH AS POSSIBLE. Some items are up to 50% cheaper than if you bought them already packaged and branded! This also lets you buy only the amount you need, instead of paying more for too much product. ENJOY FREE, HOMEMADE STOCK. Keep a freezer-safe bag or container in your freezer and fill it with veggie scraps such as carrot tops, potato peels, kale stems, garlic skins, etc. If you eat meat, you can also add leftover bones. Once the bag is full, you’re ready to boil the contents into a delicious, nutritious stock for soups, stews and other cooking.
• Pro tip: Remove sticky labels by soaking your containers in hot, soapy water. If there’s lingering glue, create a paste out of equal parts baking soda and oil, let it set on the residue, and scrub off. WASH AND REUSE aluminum foil. REPURPOSE FABRICS to make shopping bags, to use in the kitchen instead of paper towels or even to wrap presents! If you have some old fabric that’s 100% cotton, transform it into DIY beeswax wraps for keeping foods fresh. • Pro tip: You can find beeswax beads for $1.62/oz. in our bulk section.
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CELEBRATING BIPOC-OWNED BUSINESSES IN MINNESOTA
IN TOWN SUSHI Minneapolis Owner Than Zaw has been supplying sushi to Minnesotans for over a decade. In Town Sushi’s chefs are traditionally trained and make fresh, authentic sushi and poke bowls every morning. They handle their ingredients with great care and source from local suppliers.
AS A CO-OP, WE TAKE OUR VALUES SERIOUSLY — values based on equality, equity and solidarity.1 Concern for community is one of our seven guiding principles, and that means celebrating local BIPOC (Black, Indigenous or person of color) partners. Here’s a spotlight on some of the vendors whose products we carry at the co-op.
SHIRO’S AFRICAN BOUTIQUE Minneapolis | Woman-owned Shiro's African Boutique is owned and operated by Mary Kuria. Shiro's Jewelry is handmade by independent artists in Kenya and features recycled, traditional materials such as coconut shells, beadwork, various woods, bones, banana fiber and horn. Shiro's always uses hypoallergenic earring loops made of recycled metals.
EAST AFRICAN BAKERY Saint Paul Francesco grew up eating his region’s traditional breads, watching his mother painstakingly labor over a smoky fire to create spongy injera bread as a staple for their daily meals. For more than two years, Francesco and his friend Jerome toyed with different machine designs and constructions, finally landing on one that provided exactly what he was hoping for: soft, sour-tinged injera and savory-sweet hambasha that even his mother approved of.
JAJJA WELLNESS Excelsior Jajja Margaret Luttaaya was born in 1939 in Uganda. She was a pioneer, mixing ancient indigenous wisdom, organic fruits and other healthful ingredients to make and sell her delicious wellness tonics. Her energy and love went into every bottle. Today, Jajja’s grandson, Henry, carries on her legacy, making those same wellness tonics for all to enjoy. Henry is always researching and developing new recipes that support people’s whole health, just as his grandmother did in her time. 14 | THE MEDLEY
COCONUT WHISK Saint Paul | Woman-owned While in college, Bella and Myles went vegan because they saw how positively impactful it was for their health, the environment, animals and the planet. They instantly fell in love with the lifestyle and knew that they had found their calling. Their pancake, muffin and cookie mixes are vegan, gluten-free and allergen-friendly, crafted to help families easily make delicious vegan desserts. HOYO SOMALI SAMBUSA Bloomington | Woman-owned Halima, Asha and Matt founded Hoyo to employ and empower Somali women. Hoyo, which means “mother,” hires Somali mothers to make sambusas so they can share a piece of their culture with the Twin Cities community and provide for their families. Their beef and lentil sambusa recipes originate from Halima, a mother of six, and each sambusa is hand-folded so you can experience traditional and authentic Somali cuisine.
TORTILLERIA LA PERLA Minneapolis | Woman-owned
QUEBRACHO Minneapolis | Woman-owned
Noemi and José Payan opened La Perla in 1999. José’s mother had always dreamed of owning her own tortilla factory. One day it dawned on José that there was nowhere to get fresh tortillas in the north, and immediately it made sense to realize his mother’s dream and share their family tradition. Spanish for “the pearl,” La Perla crafts authentic tortillas with the gem’s meaning in mind: giving wisdom through experience.
Originally from Argentina, Belen Rodriguez moved to Minneapolis in 2012. She decided to open her own charcuterie and savory pie or “empanada” business. Belen’s vision for Quebracho is for people in the Twin Cities to experience the concept of a family Sunday in Argentina, which is all about bringing family and friends together through food in a welcoming and relaxing environment.
¹ica.coop/en/cooperatives/cooperative-identity. THE MEDLEY | 15
HOPPIN’ JOHN soul food recipe • serves 10
Hoppin’ John, a simple and comforting dish of stewed black-eyed peas, is traditionally eaten with collard greens and cornbread on New Year’s Day to bring prosperity for the coming year. The beans symbolize coins, the greens symbolize paper money, and cornbread symbolizes gold. No one knows precisely where the name “Hoppin’ John” came from, but most food historians believe it evolved from the misheard Creole French pois à pigeon (pigeon peas, which are similar to black-eyed peas). SOUL FOOD EMBODIES THE RESILIENCY, INGENUITY, GRIT, BEAUTY AND LOVE woven in centuries of African American heritage. Keep an eye out for more soul food recipes on msmarket.coop throughout Black History Month.
INSTRUCTIONS: INGREDIENTS:
1
Soak beans in cool water or in the fridge for at least 6 hours. Rinse before using.
2
Heat butter or oil in a large pot over medium-high heat. Add onion, garlic, bell peppers and celery and stir. Cook for 3 to 4 minutes. Stir in soaked beans, then add chicken broth, ham hock, salt, pepper, thyme or bay leaves, and cayenne, if using. Bring to a boil, then reduce heat and cover for 30 minutes.
3
After 30 minutes, check the consistency; you want some liquid, but not so much that it’s soup-like. If too liquidy, cook with the lid off for another 15 minutes. If too dry, add a splash of broth.
4
Stir in pepperoncini brine and peppers and taste. Add more spices if desired. Serve over rice, being sure to spoon some of the cooking liquid over the top. Enjoy!
4 Tbsp. butter or oil 1 large onion, diced 4 cloves garlic, minced 2 stalks celery, diced 1 cup diced red, yellow and green bell peppers 3 ²/3 cups bulk dried black-eyed peas ¹/3 cup bulk dried navy beans 5 cups low-sodium (or nosodium) chicken broth
Special thanks to Pearl Brown for her help in creating this recipe. Pearl is the grandmother of Mississippi Market’s communication specialist, Jamie Bernard
1 whole ham hock ¼ tsp. thyme or 2 bay leaves ¼ tsp. bulk Frontier Cajun seasoning Salt and pepper, to taste Cayenne pepper, to taste (optional) 2 Tbsp. pepperoncini brine 4–5 pepperoncini pepper slices Cooked white or brown rice, for serving
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“I always wanted my family to enjoy the meals my mother, father and sisters raised me on. I like to play with the spices my sisters would tell me to use — just to see if the way I prepared a dish was better than theirs. (I have to say, I came pretty close with some, but very seldom better.) Soul food can be prepared in so many ways. When I find a variation my family likes, I tend to stay with that version. These dishes always bring back memories of my family!”
COMMUNITY PARTNER PROFILE:
Q&A with Owner Connie Sheehan When did you open the doors to PUSH Fitness? On Thanksgiving Day 2015 I held my first class as a sign of thanks to all who helped me launch PUSH. PUSH celebrated its fifth anniversary on Thanksgiving Day 2020. Instead of our indoor celebration to kick off the holiday, we took the workout outdoors. Why did you decide to open a fitness studio? I decided to open PUSH for multiple reasons. Primarily because I know and believe in the wellness benefits of moving our bodies, and I want to share that with others. I also noticed people of color were missing from fitness classes. I have a strong desire to be a face of color and remove barriers for other persons of color who may feel they’re the only such person working out in the room. What makes PUSH Fitness unique? Our inclusive PUSH mission is to provide a safe space for people of all sizes and shapes to work out, emphasizing women of color. Our mission distinguishes PUSH; however, I think the PUSH community is what makes us unique. The PUSH family is committed to taking good care of our bodies and each other. We’ve figured out how to stay connected during these times when separation is vital for safety and health. What kind of classes does PUSH Fitness feature? PUSH offers various classes to fit every fitness level: high-intensity interval training classes (HIIT), strength training, spin classes, yoga and barre classes. PUSH offers outdoor boot camps, expert-supported cleanses, and we held our first-ever triathlon at the end of September 2020 with 50 participants! Co-op members save 15% off any class pack or monthly autopay membership at PUSH Fitness through our Community Partner Program.
Do you have any exercises you’d recommend for folks who are working from home or spending more time in their homes during this challenging time? I recommend ANY movement you enjoy. Our bodies were meant to move, and when we move them, our minds and spirits respond in a positive way. So, turn on some music and dance for five to 10 minutes. Lie on the floor next to a wall and put your legs on the wall, making an L shape — this is a great brain refresher! Walk up and down the stairs of your apartment. The secret is to keep moving. Can you speak to your values as a community business? The need for community is what drove me to open PUSH, and it’s what has kept me sane throughout this pandemic. My supportive internal PUSH community motivates me by reminding me that I am not alone as I navigate the new world of online fitness. My community outside of PUSH, including Mississippi Market, reminds me I am not alone as I search for creative ways to maintain our health and feel connected. What is your vision for the future of PUSH Fitness? The pandemic has opened my eyes to the benefit of online training. Once we come out on the other side of this pandemic, I plan to continue to offer online and in-studio classes and hybrid classes. We have also had so much enthusiasm for outdoor classes, which provides an opportunity to embrace nature while we move our bodies and recharge our energies. In what ways can co-op members get involved at PUSH Fitness right now? Co-op members can sign up for classes today and participate in our New Year’s Cleanse. You can find all the details on our website PushFitnessForYou.com and on our Facebook page.
Join Myrika of PUSH Fitness for a free virtual yoga class Tuesday, Feb. 16 | 5:30–6:30 p.m. | Free | Details on page 22
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create positive change EACH TIME YOU SHOP AT THE CO-OP, you have a chance to directly support local community partners by donating your 10-cent reusable bag credits and rounding up your purchases to the nearest dollar. It may only be a few cents or spare change, but your generosity makes a huge impact — to the tune of over $10,000 each month for our Positive Change recipients!
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JANUARY RECIPIENT
FACE TO FACE Since 1972, Face to Face has been serving young people experiencing homelessness or who are at risk of becoming homeless in Ramsey County. Today, Face to Face serves over 2,500 youth annually with its mission to empower youth to overcome barriers and strive toward healthy, self-sufficient lives. Donations will ensure youth stay healthy, warm and safe this winter by providing nutritious meals, hygiene items and cold-weather gear.
FEBRUARY RECIPIENT
SAINT PAUL AND RAMSEY COUNTY DOMESTIC ABUSE INTERVENTION PROJECT Saint Paul and Ramsey County Domestic Abuse Intervention Project (SPIP) exists to eliminate violence against women and their children and the social and systemic responses that condone or allow their oppression. Donations will help offset the rising demand for emergency services due to the pandemic, providing emergency security and safety planning, rent, food and other essential safety services to victims of domestic violence and their children in Saint Paul and Ramsey County.
MARCH RECIPIENT
MINNESOTA FOODSHARE MARCH CAMPAIGN Each year, Mississippi Market participates in the Minnesota FoodShare March Campaign, which provides food, funds and educational materials to over 300 food shelves. During the month of March, 100% of donations will directly support five Saint Paul-based food shelves, including Hallie Q. Brown Community Center, Keystone Community Services, Interfaith Action’s Department of Indian Work, Neighborhood House and Merrick Community Services. This year, Mississippi Market is matching donations, dollar for dollar, up to $10,000. Your donations and generosity will increase community food access in the neighborhoods we serve. Please join us in the fight against hunger!
SAVE THE DATE MINNESOTA FOODSHARE: FOOD DRIVE Saturday, March 27 | 11 a.m.–3 p.m. | All Three Locations Find more information on page 23.
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Q&A with Summer Anthony, Program Manager, Minnesota FoodShare What is the state of food access and how has it changed from a year ago? As a result of COVID-19 and loss of property and buildings following the murder of George Floyd, food access throughout the metro area and statewide has been dynamic. Early in the pandemic, food shelves reported difficulty sourcing some items they usually provide to their community due to disruptions in processing and supply chains. Over time, items became more accessible, and many food shelves now report being able to source most items. Some parts of the metro area are also still struggling with access to affordable food because of retailers closing due to the pandemic or property damage. What are food shelves doing differently to meet the needs of our community this year? Food shelves have had to be extremely flexible in a variety of ways since March. Prior to the pandemic, food shelves often operated in a “choice model,” meaning individuals are able to visit a local food shelf and “shop” for the items appropriate for their household. Most food shelves have now shifted to prepackaged boxes or taking call-in orders from community members to adhere to coronavirus safety measures. Food shelves have also been involved in pop-up food-distribution events, and some have developed new delivery or mobile-food-shelf services. Food shelves are building new partnerships with community organizations and businesses to help source food-shelf items and make sure their distribution methods are accessible. What are the biggest challenges our community currently faces? Food insecurity is rarely just about access to food. Finding stable housing, facing unexpected medical needs, and experiencing shifts in a household budget can require folks to use their food dollars on other expenses. Community members need affordable, safe housing and health care that doesn’t force individuals to choose between preventing or addressing health needs.
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What type of barriers exist to serving these needs? The pandemic has brought attention to the number of households that struggle with food insecurity. It is challenging to ignore images on the news of thousands lined up to receive food in other states. Similarly, it was surprising to many to see pop-up food distribution efforts and the encampments in parks throughout the Twin Cities. However, when these images aren’t before us, it’s easy to forget the issues and community’s needs. While Minnesota is a wonderful place for many, it is also home to some of the country’s largest racial disparities. Until we address racism and issues of equity throughout our systems collectively, Minnesotans will continue to struggle with food and housing insecurity. What types of food are most in demand? Produce, meat and dairy are often listed as items most in demand. Many food shelves share difficulty providing culturally specific food items (different grains, flours, legumes, certain produce, spices, etc.) and dietary-specific foods (gluten-free, low sodium, sugar-free, etc). Many food shelves carry diapers, personal hygiene and cleaning products. During the current pandemic, they are also trying to supply their community with personal protective equipment (PPE). These items are often in limited supply from local food banks, and many food shelves must purchase them from retailers at a high cost. What can co-op shoppers do to support food shelves? • Donate dollars directly to your local food shelf or round up at the co-op during the month of March for Minnesota FoodShare. • If you prefer to donate items, contact your food shelf to ask what they need and consider donating your favorite foods, not just your rejects. Donate items at the Minnesota FoodShare Food Drive event taking place on March 27 at all three co-op stores. • Get involved in issues that matter to you — whether directly advocating for programs that address hunger or volunteering at your local food shelf or food bank, your participation will make a difference.
YOGURT INGREDIENTS: ½ gallon milk (whole or 2%) ½ cup plain yogurt with active cultures Your choice of toppings: fruit, granola, maple syrup and honey are great additions
GRANOLA INGREDIENTS: 4 cups rolled oats (gluten-free if needed)
HOMEMADE YOGURT & GRANOLA YOGURT INSTRUCTIONS: 1
Heat milk in a pot over medium heat, occasionally stirring to prevent sticking. Allow it to reach 180 degrees, and then reduce heat and simmer about 10 minutes.
2
Remove pot from heat and allow to sit for 30 to 60 minutes or until it reaches 110 degrees. Pour in the yogurt; there is no need to stir.
3
Put the lid on the pot and carefully wrap a blanket around it. Place the wrapped pot in a slightly warm place where it will be undisturbed for six to 10 hours; overnight is best. Transfer to the refrigerator to allow the yogurt to continue to thicken. To make Greek yogurt, strain off some of the whey. Best used within seven to 10 days.
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Remember to reserve some of the yogurt for your next batch! It’s OK to let this get sour in your fridge.
¾ cup slivered almonds ¾ cup raisins ½ tsp. sea salt ½ tsp. cinnamon ½ cup melted coconut oil ½ cup maple syrup 1 ½ tsp. vanilla extract
GRANOLA INSTRUCTIONS: 1
Preheat oven to 350 degrees.
2
In a large bowl, combine the oats, almonds, raisins, salt and cinnamon.
3
Pour in the oil, maple syrup and vanilla. Mix well.
4
Pour the granola onto a baking pan lined with a silicone mat or parchment paper. Spread granola in an even layer. Bake until golden, about 20 minutes, stirring halfway. THE MEDLEY | 21
WINTER VIRTUAL CLASSES JANUARY
FEBRUARY
Eat More Plants: Lentil Tacos
Eat More Plants: Chickpea Burgers
Instructor: Jess Toliver, Jess Delicious
Instructor: Jess Toliver, Jess Delicious
Tuesday, Jan. 12 | 5:30–6:30 p.m. | Free
Tuesday, Feb. 9 | 5:30–6:30 p.m. | Free
Learn to incorporate more plants into your diet and eat less meat with Chef Jess. Jess demonstrates a different plant-based recipe each month to inspire a more sustainable diet and future for our environment. This month, learn how to make lentil tacos. Lentils are an easy, high-protein, plant-based meat substitute that are tasty and satisfying.
Learn to incorporate more plants into your diet and eat less meat with Chef Jess. Jess demonstrates a different plant-based recipe each month to inspire a more sustainable diet and future for our environment. This month, follow along with Jess as she makes chickpea burgers! These delicious chipotle lime chickpea burgers are a great source of protein and fiber. Perfect for a quick vegetarian meal.
Himalayan Cooking: Samosas and Pakoras Instructor: Ishwari Rajak
Yoga with Myrika
Thursday, Jan. 21 | 5:30–7 p.m. | Free
Instructor: Myrika Schneider, PUSH Fitness
Join Ishwari to make samosas, a fried or baked pastry with a savory filling of potatoes, onions and peas. A popular snack, appetizer or entrée, samosas can be a perfect way to spend an evening virtually traveling to other parts of the world. You will also make Nepali-style aloo pakoras, a potato fritter-style dish, using the leftover samosa filling.
Tuesday, Feb. 16 | 5:30–6:30 p.m. | Free Join yoga instructor Myrika Schneider for an evening of yin/restorative yoga to relax the body, mind and spirit. Myrika will guide you into gentle postures suitable for all levels to relieve chronic tension and improve mobility.
Budget Shopping in the New Year
Budget Cooking: Spicy Vegan Lentil Soup
Instructor: Katie Marty, Mississippi Market
Instructors: Saba Andualem, East Side Table, Urban Roots and Katie Marty, Mississippi Market
Thursday, Jan. 21 | 5:30–7 p.m. | Free Start your new year off right by learning how to shop for delicious local, healthful foods without breaking the bank. Join us for a mini virtual tour of the co-op, learn tips to minimize waste, maximize savings in your meal planning and shopping, and gain insight into saving with coupons, deals and membership at the co-op. If you are a new member-owner or new to shopping at the co-op, this class is a great starting point to help address any questions you might have! 22 | THE MEDLEY
Wednesday, Feb. 24 | 5–6 p.m. | Free This virtual Budget Cooking class features a recipe that can feed four people for less than $15 and can be adapted based on what is in your pantry. Saba from East Side Table will lead the cooking demo and Katie from Mississippi Market will discuss tips and the best ways to save while shopping at the co-op.
TAKE A VIRTUAL CLASS WITH THE CO-OP Everyone is welcome! Join your co-op community from the comfort of your home to learn something new. You only need to register and have access to a computer or phone to connect to Zoom. All virtual classes include an option to register for free. Each class also has an option to donate as you are able. All donations help us continue offering free and low-cost educational resources on health and well-being for our community. Register for all classes at msmarket.coop/event
WINTER VIRTUAL EVENTS Sourdough Overview with Brake Bread Saturday, Jan. 9 | 12:30–2:30 p.m. | $15/$10 members
MARCH Instant Pot: Noodle Soups Instructor: Kirsten Madaus Wednesday, March 10 | 6–7:30 p.m. | Free Save time and money while making a nutritious meal using an electric pressure cooker. In this cook-along class, Kirsten will demonstrate making both an Italian sausage tortellini soup and a vegan minestrone soup while discussing how to save vegetable scraps for effortless soup stock. We’ll even talk about how to use the Instant Pot to make accompaniments to your meal! Participants will receive an extensive handout.
Ugandan Vegan Cooking: Beans Instructor: Henry Kisitu Saturday, March 20 | 1–2:30 p.m. | Free Learn how to cook vegan East African food from scratch! You’ll learn a bit about the culture of Uganda while Henry demonstrates how to prepare a delicious, simple Ugandan bean dish.
Budget Cooking: Millet Power Bowl with MoroccanSpiced Carrots Instructors: Terese Hill, East Side Table and Katie Marty, Mississippi Market Thursday, March 25 | 5–6 p.m. | Free This virtual Budget Cooking class features a recipe that can feed four people for less than $15 and can be adapted based on what is in your pantry. Terese from East Side Table will lead the cooking demo and Katie from Mississippi Market will discuss tips and the best ways to save while shopping at the co-op.
Learn how to maintain a sourdough starter, do a simple hand mix, and shape and bake a loaf of sourdough bread with Nate Houge from the beloved local bakery Brake Bread. Nate will demonstrate each step of the process for you to follow along on your own virtually. The ingredients (flour, salt and a sourdough starter) and instructions are included in the class fee and available for pickup at Brake Bread the morning of the class.
"Jim Crow of the North" Panel Discussion Wednesday, Feb. 17 | 6:30-8 p.m. | Free Why do Minnesotans experience some of the worst racial disparities in home ownership in this country? Join Mississippi Market, The East Side Freedom Library and TPT-2 to explore this question through the film “Jim Crow of the North,” which delves into the complex history of racial covenants in the Twin Cities and systematic racism that has lasting repercussions on housing inequities today. Participants will receive a link for this hour-long documentary to watch in advance of a virtual panel discussion with the film’s producer, Dan Bergin, and other panelists to be announced. The discussion will also focus on how our co-op community can address the related inequity of food access in the Twin Cities.
Minnesota FoodShare: Food Drive Saturday, March 27 | 11 a.m.–3 p.m. | All Three Locations Join your co-op to support our community members most in need. During this event, we’ll have a collection bin outside each of our store locations. Bring in at least one nonperishable item to donate (or purchase one while you’re shopping!) and you’ll receive a coupon for a future co-op shopping trip. A list of most-needed items will be available before the event. THE MEDLEY | 23
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PRESORTED STANDARD U.S. POSTAGE PAID TWIN CITIES, MN PERMIT NO. 27734
Mississippi Market Co-op | 622 Selby Ave. | Saint Paul, MN | 55104
msmarket.coop |
@msmarketcoop
1500 West 7th Street Saint Paul, MN 55102
622 Selby Avenue Saint Paul, MN 55104
740 East 7th Street Saint Paul, MN 55106
7:30 a.m.–9:30 p.m.
7:30 a.m.–9:30 p.m.
8 a.m.–9 p.m.
651-690-0507
651-310-9499
651-495-5602
PLEASE RECYCLE This paper was locally milled in MN