Natural Times - Sep/Oct 2018

free take one

• Apples Anytime • Healthy Foods, Healthy Community • Cooking With Kids

Photo by Annie Spratt on Unsplash

Fall 2018

1235 Apalachee Pkwy Tallahassee, FL 32301 850.942.2557 Open Daily 8 am - 10 pm www.newleafmarket.coop

THANKS TO Managing Editor Asari Fletcher Layout + Design Diane Bass Board of Directors Christina Brown, President Dennis Smith, Vice President Holger Ciupalo, Treasurer Dave Watson, Director Folayan Barnes, Director Carol Lombard, Director Heidi Fox, Director Natasha Hartsfield, Director General Manager Ben Goldberg Store Manager Pamela Sheard

We would additionally like to thank the loyal members of our co-op!

Bag It Forward Donate your 10¢ reusable bag reward & we’ll match it!

September Recipient:

October Recipient:

Learn more & nominate your favorite organization at: www.newleafmarket.coop/about/bag-it-forward

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Natural Times | New Leaf Market Co-op

Fall Forward Making Do: Gullah Geechee

September 2018 to Tuesday, November 20, 2018 John G. Riley Center & Museum of African-American History and Culture 419 East Jefferson St Tallahassee, FL Free Admission. The John G. Riley Center/Museum presents: A “Cross-Town” Cultural Experience. An exhibition of historical pottery, baskets, quilts, wood carvings and handmade furniture from the Gullah Geechee people, the descendants of West African slaves living along the coastal islands of North and South Carolina, Georgia and Florida. For more information, call (850)688-7881.

Labor Day

Monday, September 3, 2018 Labor Day, the holiday that indicates the end of summer. Shop with us and start planning those Labor Day cookout menus for grilling. We have all you need for your end of summer celebrations.

The Fuzzy Pineapple Art & Craft Fest

Sunday, September 15, 2018 10:00am – 7:00pm 1209 Paul Russell Road Tallahassee, FL thefuzzypineapple.com/tfpfest/

Free general admission. Children & Pet Friendly. Enjoy over 100 independent artists, both local and from abroad, showcasing their best original art. There will be live entertainment showcasing some of the most talented artists, performers, along with food, workshops, games, shopping, activity stations, make and take, photo booths, art installations, a scavenger hunt, an art auction, contests and chances to win prizes!

Co-op Month

October 2018 New Leaf Market Co-op Did you know that there are over 40,000 co-ops in the U.S. alone?

Stop into New Leaf during the month of October for various deals as we celebrate and support other co-ops across the country.

1964 The Tribute presented by Opening Nights Performing Arts

For over 30 years, “1964” has thrilled audiences with what is considered to be the most authentic and endearing tribute to The Beatles. For more information, call (850)644-6500.

Annual Meeting

Saturday, October 6, 2018 American Legion Hall, 229 Lake Ella Dr., Tallahassee, FL It’s time for the New Leaf Market Co-op’s Annual Meeting. Owners, this is your chance to learn about the Co-op’s performance and plans for the future. Location information will be announced.

Board of Directors Voting

Saturday, October 6,2018 to Friday, October 19, 2018 New Leaf Market Co-op Voting kicks off for New Leaf’s upcoming Board of Directors!

For more info on the election season, visit page 5 of this newsletter.

Thursday, October 4, 2018 Ruby Diamond Concert Hall 222 S. Copland St. Tallahassee, FL

11th Annual Farm Tour

“1964” focuses on the quintessential moment in American popular music history when The Beatles played before a LIVE audience.“1964” meticulously recreates the “MAGIC” of those LIVE Beatles’ performances with artful precision and unerring accuracy.

The 11th annual Farm Tour will be hosted by Millstone Plantation!

The tour will cover farms in north central Florida and south central Georgia; this is one tour you won’t want to miss! Visit Millstone on Facebook for more information about this year's event.

Fall 2018

Saturday, October 13, 2018 to Sunday, October 14, 2018 millstonefarmtour@gmail.com

www.NewLeafMarket.coop | Natural Times

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Message From The President "[O]ur annual meeting will be held on Saturday, October 6, 2018.All owners are welcome to attend to learn about the Co-op’s performance, plans for the future and meet the candidates for the new Fall is upon us! As the transition from summer approaches us, the Co-op prepares for a season filled with activities and liveliness. The board of directors is working diligently to contribute to the growth and success of the Co-op and community. These efforts are taken to further the vision of the Co-op and represent you, our owners. Feedback, ideas and concerns are taken seriously when voiced, and we encourage you to reach out to the board or attend a meeting.

The community grant committee is currently reviewing grant applications to award two deserving nonprofits. For those who applied for the grant, thank you for your passion and efforts made in our community! Although we are limited in our selection to two nonprofits, we recognize the countless hours contributed to making Tallahassee a better place for everyone.

It is also election time! The board is seeking interested members willing to serve New Leaf Market and represent our owners. If interested, please take a moment to view the Nominations Booklet on the website, or contact a director on the election committee. There is also a change in the recognition of valid votes. The election committee will presume a transfer of rights has occurred if there is no primary owner ballot, but an associate member under the same owner number votes. This new change has been updated in our bylaws, and is intended to provide greater flexibility for owners.

Lastly, our annual meeting will be held on Saturday, October 6, 2018.

Please be on the lookout for additional information in the upcoming weeks. All owners are welcome to attend to learn about the Co-op’s performance, plans for the future and meet the candidates for the open board seats. I hope to see you at the meeting!

Until next time, Christina Brown, Board President president@board.newleafmarket.coop

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Natural Times | New Leaf Market Co-op

Fall 2018

It's Election Season At The Co-op!

A food co-operative doesn’t grow its business simply with good management, knowledgeable staff, and a skilled and caring board of directors. Growth is complicated by the competitive landscape which now includes more publicly traded, well leveraged grocery businesses as well as on-line shopping options. Our board needs to be prepared to deliberate financial, legal, and strategic planning options so that we can assure that a small food co-op can stay on even footing with the giant chains and other competitive forces. Strong board leadership is key to this.

The board will assume that, if the primary owner does not vote, and the associate owner does, the associate is the delegate for the ownership’s vote. The primary owner, or the associate owner, may cast their vote in one of three ways: 1. At the annual meeting on October 6th that begins the voting period, 2. In person at New Leaf Market through October 19th, the last day of the voting period, or

We are currently recruiting good board members for New Leaf Market from within the membership. New Leaf needs the expertise, knowledge, and commitment from our owners. The board will be filling 3 open seats this fall. The opportunity to declare candidacy runs until September 7, 2018. In order to be promoted online and in the store during the voting period, a candidate statement and photo must be submitted by October 1, 2018.

More information about serving on the board, including our Nominations Booklet, can be found at www.newleafmarket.coop, by clicking on “Owner info”, and then “Board of Directors/ Board of Director Nominations”.

Also, you can contact Dennis Smith at (850) 294-3026 or Dave Watson at (850) 545-7698, or email us at elections@board.newleafmarket. coop.

3. By mail, if postmarked no later than October 19th, to the following address: BOD Election Committee New Leaf Market Co-op 1235 Apalachee Parkway Tallahassee, Fl. 32301-4543 Please also read the President’s message on the changes in the process of casting your ballot and the ability of an associate member to vote in place of the primary owner. New Leaf Market is counting on you.

e r o t s n i y or Smoothie d cop s! r n o Valid Monday-Friday, a ha p u o p c September 1-October 31 u Pick exclusive for

Of equal importance is the casting of an educated vote. Beginning this year, either the primary or associate member-owner can cast one vote per family or household.

Offer valid only on weekdays (Monday-Friday) 9/1/18–10/31/18. Limit one per visit. Discount applies to base price, additions priced as usual.

Must present coupon at time of purchase. Not to be combined with other promotions, offers or discounts.

Fall 2018

www.NewLeafMarket.coop | Natural Times

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Photo by Francesca Hotchin on Unsplash

$2 off Deli Juice

You Are The Co-op Difference Reprinted by permission from StrongerTogether.coop. Find articles about our food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

You are the reason food co‑ops are here Food co-ops were formed by people in your community who wanted access to healthy, delicious food with reduced environmental impact and less waste, and co-ops remain community-owned and operated to this day. You help co-ops continue this proud tradition every time you choose to shop at one, invest in ownership or tell a friend about your local food co-op. You are the co-op difference.

Thanks to co-op shopper support, local farmers and producers continue to have a market for their delicious food, organic agriculture continues to grow, local food pantries and nonprofit organizations have a strong partner and together we are making progress towards a fairer food system.

You help create a robust local economy When you buy local products, more money stays in your local community, making it more economically resilient and sustainable.

Co-op shoppers are supporting local entrepreneurs and small businesses and are making a difference!

shoppers’ demand for the good stuff results in the average food co-op being able to work with 185 local farms and producers, resulting in over $283 million in combined sales of local products at co-ops nationwide.

You help grow a healthier environment Whether you buy a few organic products or many, that purchase helps support the current and future health of our planet. Organic farming methods have been scientifically validated as being not only more sustainable, but a potential answer to some of our most pressing environmental problems. On average more than 33% of the products co-ops carry are USDA Certified Organic and represent 42% of a co-op’s total sales, compared with a national grocery store average of just 5%.

Certified organic food by law cannot be grown using toxic pesticides, synthetic fertilizers or GMO seeds.

Nationwide, co-op shoppers demonstrate an inspiring commitment to the environment, with organic sales at co-ops totaling over $415 million annually.

You help to tackle food waste Co-op shoppers love to eat fresh, with sales of fresh (perishable) foods at co-ops representing 35% of total sales, slightly more than your typical grocery store (32%).

The flip side of all that fresh goodness is that food spoilage is a perennial challenge for the food industry.

Diverting food from the landfill is the key, and co-ops tackle that through donations to food pantries, composting and better utilization of cooking scraps.

Nationally, the average food co-op is donating 24,100 pounds of healthy, edible food to food pantries annually, with a total of more than 1.5 million pounds of food donated in 2016 alone.

Similarly sized grocery stores divert an average of 12,500 pounds, about half of what co-ops do.

A stronger local economy is just one benefit. It’s easy to support local producers; their products are delicious! Co-op 6

Natural Times | New Leaf Market Co-op

Fall 2018

You help bring people together You don’t have to be an owner to shop the co-op — but ownership is empowering and everyone is welcome. Co-op shoppers are investing in a better way of doing business.

and increase support for the great things fair trade businesses are accomplishing. In 2016, co-op shoppers raised over $80,000 for La Riojana Cooperative in Argentina, whose fair trade, organic olive oil and wines are exclusively available at co-ops. Co-op shopper support is helping family farmers attain organic certification for their vineyards and improve operations.

Democratically elected boards govern with guidance from seven international cooperative principles that apply to all cooperative businesses. These principles are designed to help directors and managers of the co-op make decisions based on a commitment to economic and social justice and equity for all stakeholders. Crucial among these is voluntary, open ownership without discrimination based on gender, social, racial, political or religious identification.

You help to support sustainable solutions Co-op shoppers demonstrate a deep concern for the environment. Co-ops take this commitment seriously and are working together to take on some of today’s biggest challenges. Co-op shoppers are at the center of what makes the co-op difference!

You help to nurture community Co-op shoppers are incredibly generous — in 2016, food co-ops contributed over $2.6 million to charitable causes in their local communities, in both cash and in-kind donations, thanks to shoppers’ patronage and continued support of charitable programs.

As community-owned and operated organizations, co-ops are able to ensure that a higher percentage of revenue is donated than at typical grocery stores, a 44% higher rate on average, to be exact! Co-ops offer a variety of ways for owners and customers to donate to community organizations, whether by voting on recipients at the annual meeting or by providing customers the option of “roundingup” purchases to the nearest dollar at the register, earmarked as a donation.

You help to grow fair trade business Co-ops sell a higher percentage of fair trade products than other natural and organic products grocery stores, and co-op shoppers’ support of fair trade is huge. Combined co-op sales of fair trade products nationally top $32 million annually.

Since 2012, food co-ops have been working together to offset a portion of greenhouse gas emissions associated with business travel and utilities by growing a Co+op Forest in the Peruvian Amazon.

The idea behind this unique carbon offset program is simple: food co-ops, directly and through their national co-op, calculate their annual carbon emissions (from business travel, utilities, etc.), then fund the planting or protection of a corresponding number of trees to absorb (offset) that carbon. When trees naturally absorb carbon dioxide — a greenhouse gas — from the atmosphere, it effectively slows the rate of climate change.

As of 2016, Co+op Forest is home to an estimated 1.4 million trees, which will offset 2,738 metric tons CO2e within their lifetimes. We are proud to report that Co+op Forest was honored as a UNESCO Biosphere Reserve, to serve as a model of sustainable communities.

Read the full article and find the complete 2017 study online at https://www.strongertogether. coop/article/you-are-co-op-difference.

Co-ops across the country routinely work together to raise awareness about Fall 2018

www.NewLeafMarket.coop | Natural Times

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10 Signs You Love Local Foods Reprinted by permission from StrongerTogether.coop. Find articles about our food and where it comes from, recipes and a whole lot more at www.strongertogether.coop

Are you the first to show up at your local farmers market? Can you spend hours telling others about the unique flavors of a vine-ripened tomato? If you answered "yes" to either of these questions, you might be in love with local food.

Don’t worry, as far as love obsessions go, it’s healthy. As the growing season takes root across the nation, food co-ops encourage people to savor local foods.

Not sure where your love falls on the "local food" scale? Here are a few signs that you might just be obsessed:

You’ve invited your co-op’s produce manager over for dinner, and then asked him to cook.

You have more pictures of your chicken coop than your family on your Facebook page.

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Natural Times | New Leaf Market Co-op

Photo by Annie Spratt on Unsplash

Fowl Shot

Photo by Maarten van den Heuvel on Unsplash

Good Host

Farm Direct You don’t own any shares of blue chip stock, but you are a proud owner of your food co-op and shareholder in your local farmer’s CSA.

Fall 2018

We Can Pickle That

In The Weeds

Udderly Delicious

Pasture-razzi

After a stressful week, you treat yourself to “retail therapy” by buying pickling cucumbers by the bushel.

You inadvertently started a “grass-stained jeans” fashion trend by obsessively weeding your vegetable garden.

You’ve never changed your oil, but you have milked a cow.

You’ve had your picture taken with your favorite local farmer (or, at the least, asked them to sign your eggplant).

Berry Quick

Curd King

Have A Ball

You define “fast food” as handfuls of berries or sweet peas picked and devoured straight from the plant.

You've tried so many local cheeses that your co-op started a Cheese Club in your honor.

You signed up for your co-op's class on canning and preserving in a quest for that "just picked flavor" yearround.

Whether you're a seasoned locavore or just starting to explore the many benefits of local food, the Eat Local, America! initiative welcomes you!

Find more resources and information about eating local at strongertogether.coop

Fall 2018

www.NewLeafMarket.coop | Natural Times

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Apples Anytime Ah, autumn — perfectly embodied in the humble apple. More than 17,000 varieties of this tempting fruit have been identified, and Red Delicious is only the beginning.

At the co-op, you’ll find apple varieties that boast wide-ranging flavor profiles, from the oh-so-tart to satisfyingly sweet. Some are ideal in a lunchbox, while others shine in baked goods. Explore an array of possibilities for savoring this versatile fall favorite at every meal with these recipes. You’ll quickly discover that “an apple a day” isn’t nearly enough!

Reprinted by permission from StrongerTogether.coop.

1 Ipsum Newsletter of Co-op Your Co+op 10 Lorem Natural Times| |The New Leaf Market

Fall 2018 Autumn 2018

French Toast with Warm Apple Pecan Compote Servings: 6. Prep time: 60 minutes.

Compote ⁄4 cup water or apple juice ⁄4 cup brown sugar 1 ⁄4 cup maple syrup 1 ⁄2 teaspoon cinnamon 1 ⁄4 cup raisins 1 ⁄4 cup chopped pecans 3 cups apple, peeled and cut into 1⁄2 -inch pieces Pinch of salt 1 tablespoon cornstarch 2 tablespoons butter 3 1

Waldorf Salad with Yogurt and Honey

French Toast 2 tablespoons butter 5 large eggs 1 cup milk 2 tablespoons maple syrup Pinch of salt 1-pound loaf of soft-crusted bread (such as brioche or challah) cut into 1-inch thick slices

Servings: 4 – 6. Prep time: 30 minutes.

1 lemon, juice and zest (about 2 to 3 tablespoons juice) 1 ⁄2 cup Greek yogurt 1 teaspoon honey Salt and pepper to taste 2 cups apple (1 large apple), cut into bite-sized pieces 1 cup seedless grapes, halved 1 cup celery (2 to 3 ribs), cut into 1⁄2 -inch pieces 1 ⁄2 cup toasted walnuts, coarsely chopped

1. To make the compote, bring the water, brown sugar, maple syrup, cinnamon and raisins to a boil in a saucepan. Add the pecans, apples and salt. Bring the mixture to a simmer and cook for about 15 minutes, stirring occasionally.

Add the cornstarch and butter and simmer another 3 to 5 minutes until slightly thickened.

Keep warm while preparing the French toast, or prepare the compote the night before and reheat.

2. Heat the oven to 300˚ F. Place a metal rack in the oven to keep pieces of finished French toast warm while the rest is cooking. Melt a little of the butter in a large skillet (or two skillets to make the process go faster) over medium-low heat. Whisk the eggs, milk, maple syrup and salt in a large bowl. Soak each slice of bread in the egg mixture for about 30 seconds on each side. Place in hot skillet and cook each side for 3 to 4 minutes until golden brown. Add more butter for each new piece of toast added to the pan. Slice French toast into triangles and serve topped with warm apple compote.

1. In a small bowl, whisk together the lemon juice, zest, yogurt and honey. In a large salad bowl, gently toss the apples, grapes, celery, and walnuts with the dressing. Season to taste with salt and pepper. Substitute nonfat Greek yogurt for a lower-fat version if you like.

Breakfast, lunch and dinner — or anytime in between — there are endless ways to enjoy apples all day. Visit StrongerTogether.coop to find more, delectable apple recipes.

Fall 2018

www.NewLeafMarket.coop | Natural Times

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Cinnamon Apple Coffee Cake

Gingered Beet and Apple Salad

Servings: 8. Prep time: 55 minutes; 15 minutes active.

Servings: 6. Prep time: 30 minutes.

⁄2 cup whole wheat flour ⁄2 cup all-purpose flour 1 cup rolled oats 3 ⁄4 teaspoon baking soda 1 ⁄2 teaspoon salt 1 ⁄4 teaspoon allspice 1 1⁄2 teaspoons cinnamon 1 cup sugar 1 ⁄2 cup vegetable oil or melted coconut oil 1 egg, beaten 1 ⁄4 cup milk 1 teaspoon vanilla 1 cup diced apple 1 ⁄4 cup dried cranberries

1 pound beets, peeled 1 apple (about 1⁄2 pound) 1 ⁄4 pound carrots, peeled 1 ⁄2 cup fresh parsley, minced 2 tablespoon apple cider 2 tablespoon apple cider vinegar 1 tablespoon fresh ginger, minced 2 tablespoon olive oil Salt and pepper to taste

1 1

1. Using the shredding blade of a food processor or a grater, shred the beets, apple and carrots.

Mix well with the remaining ingredients. Season with salt and pepper. Serve immediately or refrigerate to let the flavors blend.

1. Heat the oven to 350°F. Butter or oil an 8 x 8 inch pan.

2. In a large mixing bowl, whisk together the flours, oats, baking soda, salt, spices and sugar.

Stir in the remaining ingredients until just combined. The batter will be very thick. Spread the batter evenly into the pan. Bake for 35 to 40 minutes or until a toothpick stuck in the middle comes out clean. Let cool before slicing.

This moist cake featuring dried cranberries and whole grains is sure to become a coffee break favorite.

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Natural Times | New Leaf Market Co-op

Fall 2018

Fresh apples and apple cider make this beautiful, jewel-toned slaw refreshing and delicious. Try using a variety of beets — like golden or chioggia beets — for an even more colorful salad.

Butternut Apple Bisque

Apple Raspberry “Nachos”

Servings: 6. Prep time: 45 minutes.

Servings: 4. Prep time: 20 minutes.

1 medium onion, diced 1 tablespoon butter or vegetable oil 1 tablespoon curry powder (or more, to taste) 1 butternut squash, about 1 1⁄2 pounds, seeded, peeled and cubed 1 Granny Smith apple, cored, peeled and cubed 5 cups low-sodium vegetable stock Sea salt to taste

1 cup frozen or fresh raspberries 1 tablespoon maple syrup 1 ⁄2 cup chocolate chips 2 large Honeycrisp apples, halved, cored and sliced thin 1 ⁄4 cup pecans, chopped 2 tablespoons shredded coconut 2 tablespoons plain or vanilla yogurt

1. In a 4-quart pot, heat the butter or oil and saute the onion over medium heat until soft, about 5 minutes.

2. Add curry powder and sauté 3 more minutes, being careful not to burn.

3. Add squash, apple and vegetable stock to the pot and bring to a boil.

4. Reduce to a simmer, cover and cook 20 to 30 minutes, or until the squash is tender.

5. Puree the soup in a food processor or blender and salt to taste.

1. In a small pot, simmer the raspberries and maple syrup for 5 to 10 minutes, stirring frequently. Remove the raspberry sauce from the heat and pour into a small container through a fine mesh strainer to remove the seeds. Set aside the finished sauce.

2. Melt the chocolate chips either in a double boiler or by microwaving for about 3 minutes on low, in a microwave-safe bowl.

3. To build the nachos, spread out or overlap the apple slices on a platter or large plate.

Lightly drizzle the apple slices with the melted chocolate and raspberry sauce, sprinkle pecans and coconut over the top, and serve with yogurt as a dipping sauce.

Tip: For some extra spice, add 1 tablespoon ginger, peeled and chopped, to the pan at the same time as the onions, or add chopped candied ginger as a garnish before serving.

Autumn in a bowl! Warm up with tart Granny Smith apples, creamy butternut squash and a dash of curry powder.

Mix and match your favorite toppings for a creative, kid-friendly afternoon snack.

Fall 2018

www.NewLeafMarket.coop | Natural Times

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Cooking With Kids By: Carrie Floyd Reprinted by permission from StrongerTogether.coop. Find articles about our food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

There are so many benefits to teaching children to cook. Not only will they learn skills that enable them to feed themselves and others (okay, you), but you’ll also have the opportunity to expose them to a wide range of healthy foods and cultures. And by following a few basic guidelines, you can make cooking a fun and fruitful way to spend time with your kids.

1. Consider the age of the child for the given task. A young child (4-8) can stir, measure, break eggs, and cut soft things (butter, cream cheese) with a butter knife. Sharp tools and hot ovens are better suited to older children. No matter what age, kids should always be supervised to ensure safety.

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Natural Times | New Leaf Market Co-op

2. Take the time to show your kids proper techniques: how to hold a knife to avoid cuts, how to crack an egg, how to lift a lid off a hot pot to avoid burns.

3. Teach basics. Knowing how to poach or fry an egg is a building block for later meals. Even learning how to make something as simple as a fruity yogurt smoothie or peanut butter balls will teach kids about healthier alternatives to processed snacks.

4. Keep it simple. Start with basics such as biscuits, cornbread, or cookies, and then build up to meals.

5. When you’re making dinner, let your child plan the menu. If it’s pizza, for example, buy readymade pizza dough to save time, then set out all the prepped ingredients for each child to make his/her own pizza.

6. Once you’ve taught your kids basic safety rules and techniques, practice hands-off teaching: let them learn by doing, not by watching. Bite your tongue, breathe deeply, remind yourself of lessons learned from mistakes and harmless accidents.

7. Set your kids up for success: make sure there is ample time to prepare a dish or meal without feeling stressed, and stock the pantry and fridge.

8. Lighten up. A sense of humor is the secret ingredient to having fun while cooking with kids.

Winter 2017

Back To School Special Pack Better Bag Lunches

By: Mary Choate Printed with permission from the Hanover Consumer Cooperative Society, Inc. Copyright 2010.

Brown Bag Lunches can get boring if they are the same old thing over and over again. Kids may trade to get a lunch that they find more fun to eat. For adults, boredom can lead to a trip to the vending machine or convenience store—a difficult place to find healthful choices. The solution is to mix it up with nutritious and fun choices from the Choose My Plate's Healthy Eating Tips (choosemyplate.gov).

Think Outside The Bag To start thinking “outside the bag,” use the ideas below to put together a fun lunch that brown baggers of all ages will enjoy. Be sure to add your favorites to the list!

Note: Add a freezer pack and insulated bag to keep foods safe until lunch time.

Pick from these whole grains choices— pick one or two: • Whole grain crackers • Whole grain mini-bagel or pita bread • Toasted whole grain English muffin • Low fat granola in a one-quarter cup container • Low fat bran muffin • Whole grain rice or pasta salad Vegetable choices— pick two or more 1/2 cup servings: • Three bean salad, with added beets and olives, dressed with balsamic vinegar and olive oil

• Hummus (garbanzo bean spread) • Vegetable soup (1-cup) in a thermos or microwave safe container • Baby carrots • Celery sticks • Cherry or grape tomatoes • Cooked okra pods • Cooked green beans • Sweet pepper strips • Cooked corn on the cob (6” ear= ½ cup; 8-9” ear =1 cup) • Salad (1-cup) with one tablespoon of dressing Fruit choices—pick one: • Favorite fall apples • Dried fruit packed in a one-quarter cup • container • Frozen berries packed in a one-half cup container (they thaw by lunchtime) • One-cup 100% juice Dairy/high calcium choices—pick one: • Chocolate milk or calcium–fortified soy milk • Yogurt • String cheese • Light cheese rounds or triangle wedges • High calcium hot cocoa packet, or already made up in a thermos • Pudding Protein choices—pick one: • Turkey or chicken breast or roast beef slices • Canned tuna, salmon or other fish • Bean salad or spread from above (beans count as protein AND vegetable) • Flavored baked tofu or tempeh chunks • Chunky peanut butter, sunflower seed or almond butter You can create delicious lunch combinations, for example: • Whole grain crackers and cheese, chicken and vegetable soup in a thermos, a serving of celery sticks, chocolate milk to drink and a Ginger Gold apple.

• Three-bean salad with grape tomatoes, low fat bran muffin and thawed frozen fruit topped with yogurt.

• Toasted whole grain English muffin with tomato, turkey, and low fat cheese with 100% grape juice to drink.

Fall 2018

www.NewLeafMarket.coop | Natural Times

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Everyone can shop at New Leaf Market Co-op, and anyone can become an owner.

Join more than 12,000 of your friends and neighbors in owning New Leaf Market Co-op. Although you don’t have to be an owner to shop, we think the benefits of ownership are pretty great. Get owner coupons and discounts, keep more money in our community, and invest in a business that will always be locally-owned. Join us!

$5 off any

Why Join?

• Benefits starting with only $25 investment.

• Receive new owner bonus coupons when you join.

• Save 10% off on all case purchases.

• Receive your share of the profits during profitable years with patronage dividends.

• Vote in our annual Board of Directors elections or run for an open seat on the board.

• Enjoy BIG discounts four times a year and Owner Deals sales. Stock up to save!

How it Works • Join in-store or online.

Photo by Kelly Sikkema on Unsplash

• Shape the future of your co-op by attending the Annual Meeting and participating in focus groups and surveys.

Health & Body tore s n i y p Careaitem o c ! d s r n o h p a u o p c u e v CBD i s Pick with u xcl for e

Valid Saturdays & Sundays, September 1–October 31 Cannabidiol (CBD) is one of the primary compounds found in hemp and all cannabis plants. Offer valid only on weekends (Saturday-Sunday) 9/1/18 –10/31/18. Limit one per visit. Must present coupon at time of purchase.

Not to be combined with other promotions, offers or discounts.

• Receive Owner Deals sales and discounts after first equity payment of $25. Remaining $75 is paid in annual installments of $25.

• Receive new owner packet bonus coupons.

• Provide your owner information to your cashier on each shopping trip to track your patronage.

• Fully invested owners receive patronage rebate proportional to the amount you spent at the Co-op during profitable years.

Community Benefits • Create a vibrant local economy that puts people before profits and keeps profits within the community.

Photo by Annie Spratt on Unsplash

• Share the knowledge about health, nutrition, local farmers, and great food with newsletters from New Leaf Market Co-op.

• Support local producers while enjoying more than 900 fresh, healthy, and sustainable food items and other products.

16 to Natural Times | New Leaf Market Co-op Ready Own New Leaf Market Co-op?

2018 Sign up with any cashierFallduring your next shopping trip, or apply online at www.newleafmarket.coop.