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GENERAL MANA Published quarterly by SNFC 2820 R Street Sacramento, CA 95816 Store: 916-455-2667 Office: 916-736-6800 Fax: 916-455-5723

Cooperator in Chief Dan Arnett Managing Editor Jennifer Cliff Assistant Managing Editor Julia Thomas Proofreaders Julia Thomas, Jolie Laudicina Art Production Anneliese Kaufman, JaClare Williams, Nate Grundmann, Nick Conn Photography Adam DeGroot, Nick Conn, Claire Main Cover Art Nate Grundmann, JaClare Williams Ad Manager Austin Cunningham

Contributors Antonella Aguilera-Ruiz Dan Arnett Angela Borowski Dawn Dunlap Joel Erb Terese Esperas Stacie Larkin Jolie Laudicina Christina O’Hara Julia Thomas



Hello, Sacramentan Cooperators! You might be wondering about the new executive at the helm of your grocery, so I begin by offering a bit of background about myself. I have been a cooperative manager for nearly two decades after getting my start as a night clerk/custodian in a store back East. My experience in operations is quite broad, and I have held roles as a buyer, Floor Manager, Grocery Manager, Deli Manager, Store Manager, General Manager, and CEO. I have professional experience in every food co-op department and have great respect for the various roles and contributions that are made from every corner of our store. Academically, I hold a Master of Management: Cooperatives and Credit Unions, and teach courses on cooperative business as an adjunct professor at Presidio Graduate School. Governance is a passion of mine as well. Currently, I serve on the National Co-op Grocers Board of Directors and the Fair Trade America advisory board. I have previously served on multiple boards in two countries, including a few food co-ops. In addition, I served on various committees and task groups for cooperatives and non-profits over the years. You could be curious about why I am in this line of work at all. Co-ops are special to me, and I enjoy participating in them and learning how to best help them grow and thrive. Cooperatives help build a better world. I believe this is true. Operating a business through the lens of the cooperative identity can change lives. We do not operate with a profit maximizing imperative. We operate with true multiple bottom lines with social and cultural needs and aspirations being considered just as strongly as economic considerations. We promote economic democracy and sustainability through the very nature of our

cooperative model if we apply it wisely. My experience with cooperatives leads me to conclude that they are worthy of time and energy. Helping build successful cooperatives might get us a bit closer to healthy economic pluralism, and this seems a good idea given the challenges of our time. A model based on reciprocity and a respect for individual and collective dignity fits well with my ethos. So, I choose to work with cooperatives and plan to do so until I retire someday. Further, I love grocery stores. When I think about it, I always have. It is the one type of store that I consistently felt excited to visit as a child. As I have worked in groceries over the years, that excitement never abated. Food in general is satisfying to work around. The production of food, economics of it, the health aspects, potential for environmentalism in the system, the aesthetics of food, the cultural significance, the history of it, and on and on is an endless font of experience, learning, meaning, and practical significance. When food and cooperatives come together, the combination is sure to have my interest. You may also wonder why I chose to work for SNFC specifically. It is true that I have admired the Sacramento Natural Foods Co-op for many years as I have progressed as a cooperator. The Co-op has a tremendous staff with many capable individuals. Sacramento itself is very livable and wonderful. The new store is unlike any that has come before among U.S. natural foods co-op stores. Any of these reasons to choose SNFC is a powerful incentive. Still, above any individual cooperative or associated trait, my professional passion rests in growing the cooperative movement. I believe that SNFC is the place where I can help produce the greatest positive impact on the world through cooperative enterprise. That is what made the decision an easy one in the end. I know we can make a difference here, and I am certain that I can help. Our Co-op is currently one of the most successful in the nation. On many levels, the

AGER’S MESSAGE cooperative is strong and well respected. My goal is to build on that solid foundation with you. We operate in the heart of the organic food movement, with perhaps the most productive agricultural land in the world. Artisan producers and small businesses are abundant as well. We are located in the capital city of the most populous and prosperous state in the union. There is a great potential for us to drive transformative change that is so needed if we are to have a sustainable society. Joining this community and this cooperative in working toward this potential is a challenge I welcome. Our new space is amazing, no doubt about it. From the sustainable building features to the improved workspaces, it is the crown jewel of the National Co-op Grocers member stores. That said, it is a new space. That means learning to work and shop differently, which takes time. Further, a project of this magnitude often takes a year or so to get all of the messaging in place, to make modifications based upon real world experience in the space, and to simply finish off all of the details. Between learning how to fully leverage the new capacity and putting on some finishing touches, our staff will be hard at work helping the community get the most from the new store over the coming year. We appreciate your patience, ideas, and encouragement as the process unfolds. One change I want to note is my outward facing title relative to that to which you are accustomed. You will see me referred to as Cooperator in Chief in many materials. You may wonder why and what that means. For many, cooperatives are simply off the radar, misunderstood, or just another group of businesses. Our cooperative approach is often masked by the similarities we do share with other businesses in the sectors in which we operate. It is important to message our difference and I think creating spaces for teachable moments can help. Also, I want to send a clear message about style. We are a cooperative business. I intend to make sure

that my office reflects a cooperative approach while setting a positive tone. Plus, I think it has a nice ring to it. What none of this will change is my commitment to ensuring that our cooperative grocery is excellently operated and financially sound under the guidance of our Board. I want to take a moment to give thanks to some people before I close out this article. First, thank you, Paul Cultrera, for diligently stewarding the Co-op for 18 years and for inspiring me and many others along the way. Second, thank you to the Board of Directors for your careful guidance and your trust in me. Third, thank you to the management team for your collective years of work in making our cooperative a respected and successful venture. Thank you to the farmers and suppliers who provide such high-quality, ethical products to feed this community. And a special thank you to the membership for establishing and growing our cooperative through participation in many forms. What a great community we have! It is an exciting time for the Sacramento Natural Foods Co-op. We have an amazing new store, several excellent additions to our staff, and a wealth of opportunity to build on the substantial legacy built over the past forty-three years. As the operational executive, I could not be more honored to be trusted with that legacy. I am also beyond enthused concerning the work ahead and the transformative change we can bring about. Thank you all for being so welcoming and supportive. Go- Co-op!! In cooperation, Dan Arnett

Visit our new location at 2820 R St.


HOURS Open Daily for You ! 6am-11pm








Board of Directors Joel Erb, Board President Chris Tucker, Vice President-Treasurer Ann Richardson, Vice President Ellen McCormick

Cooperator in Chief

Michelle Mussuto, Secretary Mike Phillips Hilary Sisson




SLOW FOOD Good Good food is wholesome, seasonal, local, fresh, and delicious.

Clean Clean food preserves biodiversity, sustains the environment, and nourishes a healthy lifestyle for both humans and animals.

Fair Fair food honors the dignity of labor from field to fork, and the diversity of food cultures and traditions.

Slow Food Sacramento’s Snail of Approval Award s one of over 200 chapters of Slow Food USA, Slow Food Sacramento advocates for good, clean and fair food for all. Part of that commitment includes honoring local businesses that follow those three basic principles with the Snail of Approval award. This award makes it easy for locals and visitors alike to find restaurants, businesses and artisans that take these principles seriously. The Co-op has been awarded three “Snails”—a restaurant award for the Co-op Deli & Café, a supporter award for the store, and a supporter award for the Cooking School & Community Learning Center. Additionally, the Co-op sells products from many other Snail awardees and often partners with award-winning chefs, restaurants and organizations.

As Snail of Approval Chair Cinamon Vann says, “Our Snail of Approval program is just one way that Slow Food Sacramento helps our members to connect with businesses that share and support the Slow Food principles of good, clean, and fair food for all. We are proud to recognize these businesses that consistently work harder to be sustainable, to provide fresh and wholesome products, and to be a valued and active participant in the Sacramento food community.” If you’re looking for great food with a conscience—just look for the Snail! And if you don’t see one of your favorite producers listed, nominate them! Any Slow Food member can make a nomination; learn more at

The Co-op has been awarded three “Snails”— a restaurant award for the Co-op Deli & Café, and supporter awards for the store and Cooking School & Community Learning Center.



Two Rivers Cider

This local cidery has been in business for 20 years, sourcing apples that are grown and processed locally, with no preservatives. Try the pomegranate and blood orange, too!

Bariani Olive Oil

The Barianis are a local institution, and their extra virgin olive oil is a staple in the Co-op’s Bulk Department and on our shelves. The harvest date is stamped right on the bottle. CIDER COMPANY

Ginger Elizabeth Chocolates



California Extra Virgin

Olive Oil


Sacramento’s Ginger Elizabeth was voted one of the “top 10 chocolatiers in North America.” The Co-op sells her dessert bars that include unique flavors like kaffir lime and crunchy crepe.

The Good Stuff


20 15



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Janet McDonald uses local fruit in season to make unique flavors that are as comfortable on a PB&J as they are on a fancy cheese plate. Find them in the Cheese Department.

Revolution Wines

Our neighbors at Sacramento’s urban winery make all their wines on-site from local fruit sourced from such grape growing regions as Clarksburg, Dunnigan, Lodi and the foothills.

Track 7 Brewing

Named after the brewery’s proximity to the old Western Pacific Railroad tracks, these artisan beers offer a smooth ride. Local fruit and honey are incorporated into some of their beers.

Ruhstaller Beer

Reviving Sacramento’s beer legacy, this brewery is named after Capt. Frank Ruhstaller, a pioneering beer craftsman, and it partners with local farms to grow hops for its brews.

Preservation & Co. Local pickles and more are hand crafted and hand packed in the heart of Midtown. They use local, seasonal produce to create their fabulous products.

Devine Gelateria

D E V I N E g e l at e r i a &CAFE

The Co-op formed a partnership with Devine when we opened our new location. Now you will find twelve gelato and sorbetto flavors at a time in our Deli & Café.





Submitted by Michelle Mussuto, Board Secretary



ome familiar names and faces remain after this year’s Board election. Incumbents Joel Erb and Chris Tucker were reelected for another three year term. And the Board welcomes a fresh new face too—Hilary Sisson. At the November 1 Board meeting officers were elected: incumbent Joel Erb will serve another term as president; incumbent Chris Tucker will serve another term as both treasurer and co-vice president; Ann Richardson will serve another term as covice president, and Michelle Mussuto will serve as the new secretary. All officers serve on the Board Executive

Committee. Co-op Education Manager Terese Hollander Esperas provided the Board with a strategic update on community outreach efforts. Terese and her team plan to capitalize on the large space upstairs and expanded capacity in our kitchen. The Co-op’s Welcome to the Neighborhood Program is working with the Capitol Area Development Authority to reach downtown shoppers. It’s especially important to begin this work now as Raley’s recently announced its plan to build and open a new natural foods grocery store in the R Street corridor by spring 2017. With the additional space

upstairs, Terese is working with the Metro Chamber, Slow Food Sacramento and other community groups who are interested in renting the space for events and meetings. At this time catering for these events will be contracted out to local chefs. However, the plan is to provide catering services from the Co-op’s own kitchen in the future. Dan Arnett, our new Cooperator in Chief, noted that overall the new store is doing exceptionally well. There are a few little hiccups. While we have enough parking, the parking lot gets congested and he’s considering adding unidirectional signage to

control the flow. Also, the Co-op Deli & Café is booming! But that means lines and confused customers. Dan’s working on a solution— perhaps going back to a ticket system like we had at the old location. Board meetings are held the first Tuesday of every month at 6 p.m. upstairs next to the Cooking School. The meetings are open to all. We’d love to see you there and appreciate your input. At the quarterly owner meetings owners have the opportunity to raise any issue to the Board or the Cooperator in Chief.







Food Share helps to feed the hungry in Sacramento through four local charities including Loaves & Fishes, Sharing God’s Bounty, the Salvation Army and the Sacramento Food Bank & Family Services.

One Farm at a Time works in partnership with the Sacramento area local food community to raise funds to protect and preserve small farms and help sustain family farming.

Sacramento Cooperative Community Fund serves as a means for Co-op owners and shoppers to make donations to an endowment that donates to local non-profit organinizations.

Make Every Day Earth Day Every time you bring in your own bag, the Co-op donates five cents to one of six non-profit or environmental groups.

To donate, grab a swipe card at any register and ask your cashier to add any amount to your grocery total.

To donate, grab a swipe card at any register and ask your cashier to add any amount to your grocery total.

Soil Born Farms Urban Agriculture Project is working to strengthen and support local food systems by educating youth and adults about food, nutrition, sustainable living and ecological farming.

To donate, grab a swipe card at any register and ask your cashier to add any amount to your grocery total.



To donate, grab a swipe card at any register and ask your cashier to add any amount to your grocery total.

To donate, bring in a bag or choose to not use one; you will receive a token at the register to donate to the organization you choose.

BOARD PERSPECTIVE By Joel Erb, Board President

Left to right: Assemblymember Kevin McCarty, Councilmember Steve Hansen, Paul Cultrera, Mayor Kevin Johnson, Senator Richard Pan


am reflecting on a remarkable month at the Co-op. We held our ribbon-cutting ceremony opening the new store on October 12, our Grand Opening celebration October 28-30, and welcomed our new General Manager, Dan Arnett, at our November 1 Board Meeting. That is a lot of change and excitement in one month for an institution that people rely on as their trusted source of the best local and sustainable food. I’m sure you all have had the same reaction as me to the new store location: “Wow!” It’s a beautiful facility that allows the Co-op to offer more food options than ever, provide a better working environment for our employees and more accessibility and room for our owners and customers. We should all be very, very proud that our collective commitment to this place made such a facility possible. During my five years on the Board, this has been our dream and our focus. There is something else though, that

I’ve been hearing from owners amid the oohs and aaahs: “Will the Co-op retain the feeling that makes the Co-op special?” There are a lot of pieces behind that question. First, as owners, we associated the Co-op with our ramshackle, cramped digs on Alhambra. I think we need to stop associating our business with inferior facilities and instead embrace our success. What makes the Co-op special are the people and the community. We do not have banks of computers in Texas preparing marketing blitzes. The Board is comprised of Sacramento residents who dedicate their time to govern their grocery store. The Co-op is owned, run and staffed by people who live in our community. The fact that we now operate within a first-class facility is a testament to the support of the Co-op community, and something we should look on with pride.

Second, change is hard. You can find me sometimes walking in frustration around the place looking for something, and I’ve been looking at the layout for this store for years! In time, the new store will become as familiar as the old, but it’s going to take some time. New memories will be made, new favorites will be found (my daughter loves the gelato). Our footprints will wear paths on the floor, so that this space too will feel lived in, familiar and comforting. Finally, as a Board, we need to ensure that we’re thinking ahead to the next challenges and using the new store as a platform for involving and growing membership, and sharing what does make this store special. This is not just a grocery store, it is a cooperative. It is our cooperative. Welcome to our new store, and a new era for the Co-op.

Left to right: Mayor Kevin Johnson, Ann Richardson, Michelle Mussuto, Chris Tucker, Ellen McCormick, Joel Erb, Steven Maviglio, Mike Phillips, Barbara Mendenhall, Stacie Larkin



Staff Favorites Kevita Turmeric Ginger Tonic

first drink that ever gave me wings. Amazing, robust flavors of turmeric that “ The just enlightens your body. I drink it with love, and a smile. “ Michelle Hampton Front End

Mermaid Sushi

love being able to pick up a Spicy Roll or Spicy Tuna Roll for lunch. “ ISalmon It is delicious! “

Virginia Rodifer Human Resources

Housemade Chicken Cordon Bleu nicely made, contains the right goodies, tastes fantastic and is easy “ It’s to prepare. Yum. “ Michael Rodifer POS Department







January is

Owner Appreciation


Choose one day in the month of January; simply let your cashier know that you’d like to apply your Owner Appreciation discount, and save 1O% on all your purchases t h at d a y. N o t a Co-op owner? Join today to enjoy your discount!





At this time of year, beautiful yellow lemons hang from trees like drops of sunshine, and their bright tanginess adds freshness to wintertime dishes all day and in every part of a meal—breakfast, lunch and dinner—savory and sweet! Use the juice, zest and peel; squeeze them into a glass of water or slice them into a hot bath—their versatility knows no bounds! Good Humus Produce in Capay is one of the farms that provides lemons to the Co-op. Eureka and Meyer lemons are at their peak in the winter—so take advantage of the local harvest while you can.

Arugula Salad with Broiled Lemon SERVES 4

photo/Claire Main

2 lemons 1 T. sugar 1 t. salt, plus more to taste 3 T. KATZ Meyer Lemon Organic Olive Oil 1 T. lemon juice 8 c. arugula

Can Do! Lemons Saturday, February 18 1-3:30 pm Janet shares new ways to add lemony goodness to your cooking throughout the year: preserved lemons; luscious lemon curd, and lemon olive oil, with suggestions for how to use each. Janet McDonald, The Good Stuff register:



1) Scrub lemons clean and slice them as thinly as possible. Put the slices and any juice from the cutting board into a medium bowl. Sprinkle with the sugar and a teaspoon of salt. Toss to combine everything and to dissolve the sugar and salt. Let sit at least one hour or up to a full day. 2) Heat your broiler. Cover a baking pan with foil. Spread the lemon slices in a single layer. Drizzle any juice in the bowl over the lemons. Broil lemons until they start to brown, 3 to 5 minutes. 3) In a large salad bowl combine the olive oil, lemon juice, and any juices left from the pan of broiled lemons. Add the arugula to the bowl and toss to coat with the dressing. Add salt to taste. Top with the broiled lemon slices and serve. Nutrition information per serving: Calories 130; Total Fat 11g; Saturated Fat 1.5g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrate 9g; Dietary Fiber 2g; Protein 2g

Lemon-Parsley Risotto SERVES 6

3 T. unsalted butter 1 small yellow onion, finely chopped 2 c. Arborio rice 1 c. dry white wine 4 c. vegetable or chicken broth 1 T. fresh lemon juice kosher salt and black pepper 1 c. (4 oz.) grated Parmesan zest of 1 lemon ½ c. fresh flat-leaf parsley leaves, chopped 1) Melt 2 tablespoons of the butter in a large skillet over medium heat. Add the onion and cook for 3 minutes. 2) Add the rice and cook, stirring constantly, for 1 minute. Reduce heat, add the wine, and cook, stirring frequently, until the liquid is absorbed. 3) Add the broth ½ cup at a time, stirring occasionally and waiting until it’s absorbed before adding more. This should take about 30 minute’s total. The rice should be tender but still slightly firm. Remove from heat. 4) Add the lemon juice, ½ teaspoon salt, ¼ teaspoon pepper, Parmesan, and the remaining butter and stir until the butter melts. 5) Spoon into individual bowls and sprinkle with the zest and parsley. Nutrition information per serving: Calories 260; Total Fat 11g; Saturated Fat 6g; Cholesterol 30mg; Sodium 730mg; Total Carbohydrate 24g; Dietary Fiber 1g; Protein 8g



Cooperatives connect farmers and consumers, even when the product is grown thousands of miles away. Here at the Co-op, we source coffee from companies with strong ties to the farmers who grow the it. Pachamama Coffee Cooperative is one of our Co-op’s main coffee suppliers, and in Pachamama’s case, the farmers own the co-op. Pachamama coffee is grown by thousands of family farmers who also own and govern the business, working to do what’s best for the farmers and their communities. This past November, our Co-op’s Gina Disney and Dan Arnett had a chance to visit Pachamama coffee farms in Guatamala. Gina reflected: “We met farmers who started with very small plots of land, converted them to organic, increased yield, and slowly grew their businesses through hard work and the opportunities and education provided by the cooperatives they belong to. Cooperatives ensure fair prices and they also support the farmers with education, organic and fair trade certification, and help empower women in the community with education and skills.

The most powerful part of this trip was seeing firsthand how directly our lifestyles can impact the lives of people we’ll never know. It’s easy to feel separated from the people behind the products we consume, but educating ourselves about the power of our dollars helps us understand that those dollars can contribute to the wellbeing of the people working to bring us that product. Companies like Pachamama make doing the right thing easy.”

Roasted in Midtown Although the beans come from far away, they are roasted right down the street! Pachamama’s roastery is located in Midtown Sacramento, and beans are roasted to order and delivered to our Co-op every week. Our bulk coffee bins feature something for every coffee lover—from Pachamama’s full bodied espresso to a light roasted breakfast blend, dark French roast, medium roasted Five Sisters and many more. The roast, origin and tasting notes are listed right on the bin, and you can try a little at a time, so experimentation is easy. You can try Pachamama coffee in the Co-op Deli & Café, too.

Pachamama coffee farmers in Guatemala (photo/Gina Disney); Dan Arnett at a coffee cupping (photo/Thaleon Tremain);

Coffee from Seed to Cup Saturday, February 4 2-3:30 pm Explore the journey of coffee, from farmer to barista. Join Pachamama to learn different brewing methods, and taste Pachamama single origin coffees and blends. register:



Good for You! Good for the Oceans!

To make sure you’re making sustainable seafood choices, pick up a Seafood Watch guide at the Co-op or download the app at Whole Trout en Papillote with Vegetables and Herbs SERVES 4

Our seafood case offers whole trout, cleaned and trimmed and ready to enjoy in this recipe; “en papillote” is a French term for baking food in a parchment paper package. It ensures tenderness and seals in flavor. Parchment paper sheets are available on aisle 5. This recipe is adapted from Co-op Cooking School Chef Mayumi Tavalero 2 ½ c. fresh vegetables, julienned (carrots, red onions, zucchini, bell peppers and asparagus are all great choices) 1 clove garlic, minced 1 T. extra-virgin olive oil sea salt and freshly ground black pepper, to taste 1 whole trout, head removed if you prefer 4 T. butter, softened, plus additional for parchment paper 1 T. chopped fresh herbs (parsley, thyme, basil, or a combination) 2 cloves garlic, finely chopped Zest of 1 lemon 2 large sheets parchment paper 4 T. white wine Lemon slices for garnish 1) Preheat oven to 400°. In a large bowl, mix together the first three ingredients. Season with salt and pepper. 2) Mix the softened butter with the herbs, remaining garlic, and lemon zest. Set aside.



3) Place 1 sheet of parchment paper, smeared with a bit of butter, on a heavy duty baking sheet. Place the fish on the buttered parchment. Sprinkle fish with kosher salt and freshly ground pepper. Place 2 tablespoons of the butter mixture inside the fish cavity and any remaining butter mixture on the outside of fish. 4) Arrange the vegetables around fish; pour white wine over fish. 5) Place second sheet of buttered parchment over fish, folding and crimping edges tightly to seal and enclose completely. Bake for 15-20 minutes, or until fish is cooked through and vegetables are tender. 6) To serve, place packet on large platter and gently undo parchment to expose fish. Garnish with lemon slices. Nutrition information per serving: Calories 390; Total Fat 21g; Saturated Fat 9g; Cholesterol 130mg; Sodium 180mg; Total Carbohydrate 10g; Dietary Fiber 2g; Protein 36g

Garlic Crab Noodles SERVES 6

Dungeness crab is an iconic West Coast treat! Last year, the season was thwarted by a toxic algal bloom, but this year fisheries along most of the coastline are expecting a good season. Try it in this tasty recipe where a little bit goes a long way. 1 pound fresh pasta or rice noodles 3 T. salted butter 2 T. garlic, minced 2 T. shallots, minced black pepper 2 tablespoons mirin 1 tablespoon soy or tamari ½ t. Better than Bouillon cilantro to garnish, stems removed 2 c. crab meat (1 ½ pounds of legs/ claws)

1) Melt butter in a medium pot and add garlic, shallots, mirin and plenty of fresh black pepper. Cook over low heat, stirring occasionally until garlic is very tender, about 15 minutes. 2) Add soy sauce. Mix bouillon with ¼ c. water and add to the pot. Stir in crab and simmer for a few minutes. 3) Cook noodles in boiling water until done. Drain, toss gently with crab sauce and fresh cilantro and serve. Nutrition information per serving: Calories 430; Total Fat 8g; Saturated Fat 4g; Cholesterol 80mg; Sodium 620mg; Total Carbohydrate 61g; Dietary Fiber 3g; Protein 30g

Choose Green “Best Choices” or Yellow “Good Alternatives” The Co-op never sells seafood that is rated Red for “Avoid”

Zesty Mussels SERVES 6

Farmed mussels are one of the most sustainable seafoods you can buy. This recipe comes from the Seafood Watch website, which features ideas for cooking with lots of different “Best Choice” rated seafood. 2 T. fennel seeds ½ c. sunflower oil 1 shallot, peeled 4 cloves garlic, peeled 1 T. sweet smoked paprika 2 t. ground coriander 4 lb. mussels, scrubbed, debearded and patted dry (discard any that won’t close) ¾ c. white wine 4 oz. chorizo, thinly sliced (optional) 3 T. butter sea salt chopped fresh parsley to garnish toasted crusty bread 1) Grind the fennel seeds with a mortar and pestle or in a spice mill. Place in a blender or food processor. Add the oil, shallot, garlic, paprika and coriander. Process until the mixture is ground and paste-like. 2) Transfer the spice mixture to a heavy large pot. Cook over medium-low heat until the garlic and shallots until fragrant, stirring frequently, about 4 minutes. Add

the mussels and cook without stirring until the shells on the bottom begin to open, about 3 minutes. Add the wine. Cover the pan, increase the heat to medium-high and cook until the mussels open, about 4 minutes. 3) Add the chorizo, if using, and butter, reduce the heat to medium and cook until the butter is incorporated. Season the sauce with salt if desired. Toss the mussels in the sauce. Divide the mussels and sauce among 4 shallow bowls, discarding any that did not open. Sprinkle with parsley and serve with the toasted bread.

Seafood Basics: Fearless Fish Thursday, March 23 6:30-8:30 Learn to choose the freshest seafood and prepare it in a variety of techniques: New England fish chowder; blackened fish tacos; beer battered fish with tartar sauce; Asian style fish in parchment. Mayumi Tavalero register:

Tips: When you get the mussels home, remove them from the plastic bag, fill a bowl with ice and place the shells on top. Serve them that same day. Mussels are cooked through when they open; discard any that do not open. Nutrition information per serving: Calories 490; Total Fat 31g; Saturated Fat 7g; Cholesterol 100mg; Sodium 920mg; Total Carbohydrate 15g; Dietary Fiber 1g; Protein 37g


13 6


If food is to be medicine, it must become whole again. I mean whole in a return to sustainably cultivated, unprocessed foods. But also whole in reflecting our stories, fostering connection, and embodying joy. - Dr. Antonella Aguilera-Ruiz Dr. Aguilera-Ruiz, is a naturopathic doctor with a private practice in Sacramento. She leads the Co-op’s “The Dr. & the Chef” cooking classes and is a passionate cook who believes good food is instrumental in creating long term wellness. antonellaaguilerand. com

he new year will inevitably bring blogs and articles on what to eat (or not eat) in order to start the year on a healthy foot or at least recover from the food revelry of the past couple of months.

cultivated, unprocessed foods. But also whole in reflecting our stories, fostering connection, and embodying joy.

Let me be clear, I think food matters immensely and I use it daily in my clinical practice. Yes, this year you should eat more garlic, onion, extra virgin olive oil, ginger, turmeric, whole grains, greens, wild salmon, and fermented foods.

• • • • • • • •

However, I also see how our collective food psyche is suffering greatly because of the tendency to break food down into parts. No-fat, low-fat, low-carb, raw, high-protein. In this compartmentalization, we’ve lost the experience of eating—the joy and, dare I say, the pleasure of food. If food is to be medicine, it must become whole again. I mean whole in a return to sustainably



My challenge to you then in this time of fad diets is quite simple: Make time to come to the table Turn off your TV/phone for meal times Eat real food Prepare simple seasonal meals at home Sit and eat slowly Chew your food well Share food stories Give thanks

This new year, I hope these recipes will inspire you to come to the table. To pause, sit, give thanks, eat, savor, share. And repeat. Buon appetito, Dr. Antonella Aguilera-Ruiz, ND

Quinoa Bowl with Green Tahini Dressing SERVES 4

Quinoa is a wonderful, naturally glutenfree grain that is rich in minerals and protein. Herbs pack a huge antioxidant punch. And tahini adds a creamy richness while providing calcium. 3 c. cooked quinoa (from 1 c. dry) 1 avocado, sliced 1 medium winter squash (butternut or delicata) 1 large red onion, cut into thick slices 4 handfuls arugula ¼ t. dried oregano ½ t. dried thyme 1 t. sesame seeds Extra virgin olive oil Sea salt Lemon juice Green tahini dressing ¼ c. tahini ¼ c. + 2 T. cold water juice from one lemon two garlic cloves, finely minced ¼ c. cilantro/parsley (chopped finely if making by hand) ¹/8 t. cumin ¼ t. salt Nutrition information per serving: Calories 390; Total Fat 18g; Saturated Fat 2g; Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 50g; Dietary Fiber 11g; Protein 12g

1) Preheat oven to 400°. Cut the squash in half lengthwise and scoop out the seeds. Cut into ½ inch slices. Toss together with onion, a good drizzle of olive oil and sprinkle of salt. Spread on a baking sheet and roast for 25-30 minutes until golden and tender. Remove from oven and sprinkle with oregano, thyme and sesame. 2) While the squash cooks, make the tahini sauce. In a small bowl combine garlic and lemon juice. Let sit 10 minutes. Strain lemon juice into a small/medium jar pressing on the garlic to extract all the liquid. Discard garlic. Add salt, cumin and tahini to lemon juice. Slowly whisk in the cold water. If you’re making it by hand, it’ll clump up for a while. Just keep whisking vigorously and it’ll eventually loosen and get pale and creamy. You may also use a hand blender and beat until smooth. Add cilantro/parsley and blend until smooth. Taste for seasoning and acidity and adjust as needed. 3) In a medium bowl, toss arugula with a drizzle of olive oil, pinch of salt and squeeze of lemon juice. Adjust oil and lemon to taste. 4) For each bowl, add a portion of quinoa, avocado slices, squash and arugula and drizzle with tahini sauce.

Parsley Salad SERVES 4

Parsley is more than a garnish! Rich in vitamin C and chlorophyll, it helps cleanse the blood, promotes detoxification and is a great support to the kidneys and liver. 2 c. parsley leaves 2 c. arugula ½ c. fresh or frozen pomegranate seeds 1 small red onion, thinly sliced 2 T. sherry vinegar 6 T. extra virgin olive oil 2 t. maple syrup sea salt 1) Combine vinegar, olive oil and maple syrup and season to taste. Toss with red onion and let sit 30 minutes. 2) Toss with parsley and arugula just before serving and top with pomegranate seeds. Nutrition information per serving: Calories 220; Total Fat 21g; Saturated Fat 3g; Cholesterol 0mg; Sodium 20mg; Total Carbohydrate 7g; Dietary Fiber 2g; Protein 1g

Roasted Cauliflower with Lemon and Parsley SERVES 4-6

Cauliflower and all the vegetables in the brassica family (Brussels sprouts, broccoli, kale, etc) are a tremendous source of nutrients and provide the necessary building blocks for glutathione, one of the most potent antioxidants in the body. 1 head of cauliflower (about 2 lb.) 6 T. extra virgin olive oil, divided 2 T. lemon juice 1 c. Italian parsley Zest of 1 lemon Sea salt, to taste Nutrition information per serving (for 6 servings): Calories 150; Total Fat 14g; Saturated Fat 2g; Cholesterol 0mg; Sodium 35mg; Total Carbohydrate 5g; Dietary Fiber 2g; Protein 2g

1) Preheat oven to 425°. Cut cauliflower into florets and toss with 4 T. of olive oil and season with a good pinch of salt. Spread onto a rimmed baking sheet and roast for 25-35 minutes, until cauliflower is golden brown, tossing occasionally to encourage even cooking. 2) Meanwhile, finely chop the parsley and place in a small bowl. Mix in the lemon juice and remaining olive oil. Season to taste with sea salt. 3) When cauliflower is roasted, remove from oven and let cool slightly. Toss with parsley mixture, sprinkle lemon zest on top and serve.


and the


with Dr. Antonella Aguilera-Ruiz, ND and Chef Adam Lovelace










WITH ESSENTIAL OILS Your skin is your body’s first line of defense against a host of tough customers—sun exposure, pollution, hot days and freezing cold temps. It’s important to take good care of your skin so it can take good care of you. Why not pamper your skin with an easy DIY body scrub? All it takes are a few simple ingredients from your own kitchen and your local co-op. While body scrubs are great in the shower, they’re also good for quick spot applications on your hands and feet. Use at the sink, or take a basin of warm water and a towel to a favorite spot, like the den or patio, for a mini spa treatment.

Basic formula and function Start with the basic formula: something scrubby + skin care oil. For scrubby ingredients, use food-grade, biodegradable ingredients like sugar, salt or coffee grounds (before or after brewing). These will exfoliate the skin, removing dry, dead and dull-looking skin cells and helping to prevent clogged pores. Incredibly, your skin will respond by generating new,

fresh skin cells more quickly. Isn’t Mother Nature wonderful? Next, choose plant-based oils that nourish the skin and provide lubrication for the scrubby ingredients. Sweet almond oil is a great choice, with its rich texture and skin-hydrating properties.

Up your game with essential oils Add your favorite essential oils to the mix and take the benefits of your scrub to a whole new level of luxury and efficacy. Not sure where to start? Try this recipe featuring refreshing, vitalizing peppermint and spearmint, and cheering, uplifting sweet orange. This clarifying, energizing scrub will leave both you and your skin feeling invigorated and refreshed, while the coffee/sweet orange aroma evokes warm comforts of snuggling by the fire. As a bonus, peppermint oil has natural antiseptic properties. Authored by Aura Cacia for Stronger Together. Reprinted by permission from Find articles about your food and where it comes from, recipes and a whole lot more at

Peppermint sweet orange sugar and coffee body scrub 4 T. granulated sugar ½ T. coarsely ground coffee 3½ T. Aura Cacia® Sweet Almond Oil 30 drops Aura Cacia® Sweet Orange Essential Oil 9 drops Aura Cacia® Peppermint Essential Oil 9 drops Aura Cacia® Spear mint Essential Oil 4-oz. wide-mouth jar 1) In a mixing bowl, combine all ingredients and stir until well blended. Transfer to wide-mouth jar. 2) To use, scoop scrub out of jar with fingertips and apply to skin using gentle circular motions. 3) Rinse with warm water and pat dry. 4) Note: For a sweeter, more citrusy aroma, substitute bergamot (bergaptene-free) essential oil for the spearmint. For a more meditative, calming aroma, substitute frankincense essential oil for the peppermint and spearmint.



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7/25/16 9:44 PM




New Look for the



Kitchen Program

By Dawn Dunlap, Manager-Nutrition Programs


he Co-op Community Kitchen now has a new tool to help engage the students in our program about helpful nutrition education and how to cook lowcost meals that support good health. Since the program began, we have provided students with materials based on the Healthy Eating Plate model developed by nutrition experts at the Harvard School of Public Health, along with recommended nutrition guidelines promoted by the American Heart Association. Now we are able to offer all of the information in one piece – a newly revised student workbook that includes updated information on trans fats and the new nutrition facts label.




Based on a thorough review of the scientific evidence, the U.S. Food and Drug Administration has determined that trans fats are not “generally recognized as safe” for use in human food. Food manufacturers will have until July 2018 to remove trans fats from their products (the Co-op has not carried any products including trans fats for many years). Last May, the FDA announced the new nutrition facts label for packaged foods that reflects new scientific information, including the link between diet and chronic diseases such as obesity and heart disease. The new label will make it easier for consumers to make better informed food choices. The number of calories, servings per container, and serving size are listed in bolder or larger type, and added sugars are emphasized. Our workbook includes information about how to read the label, and more details about added sugars and how to limit them in your diet. The workbook has a fresh look, including pictures of former students and instructors and 18 delicious low-cost recipes that we use in the program. It is receiving rave reviews from students and community partners alike! The Co-op Community Kitchen partners with non-profit organizations serving low-income individuals and families to provide a free 4-week hands-on nutrition and cooking education course focused on how to prepare nutritious low-cost meals. To learn more visit


The Sacramento Cooperative Community Fund (SCCF) is an endowment fund founded in 2001. Each spring the SCCF awards micro-grants to local non-profit or cooperative organizations to fund qualifying projects.


This year’s grant process will begin on March 1. Application forms will be available on the Co-op’s website and at the Customer Service Desk. Detailed criteria and eligibility information are available at




Camellia Waldorf School Preschool F Elementary F Middle School

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2419 K St. | (916) 447-2453 | Check our website for monthly townie, womens and mtb rides!

20% 30% Off One Item Excludes sale items, bicycles and select brands. See store for details.



Off Shop by Bike Essentials Bike baskets, bags, locks & lights with bike purchase

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The Sacramento Valley Conservancy is Sacramento’s Land Trust organization, with more than 17,000 acres protected in the Sacramento area since 1990. Camp Pollock: · OPEN to the general public 7 days a week from dawn to dusk and to rent for private and public events. Volunteer at Camp Pollock – every Saturday from 9:00am-1:00pm

Deer Creek Hills (DCH): · Hike, Trail Run, Picnic Every Saturday – February 1-March 31 · Docent led History Hike – January 29 · Docent led Exploring the Winter Sky at DCH – February 25 Visit for more information

SVC – Open Space. For All. Available now!!! 2017 Season Pass for DCH and Camp Pollock – $50

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Advertisements in the Co-op Fork are paid for by the advertiser and do not imply endorsement of any product or service by the SNFC Board, management or staff. A copy of the ad policy is available at the Customer Service Desk at the front of the store. To place an ad, please contact: Austin Cunningham 916 736-6800 ext. 143




Register Now! Feb. 25–26, 2017 Luther Burbank High School l

A Garden in Every School Symposium ~ Delaine Eastin

We’ve planned an inspiring weekend for you! Network with like-minded teachers, parents, garden designers, community leaders, school garden coordinators, and others involved school garden initiative with helping kids make the connection between food, health and the environment. Gardens offer beautiful, dynamic settings to integrate every discipline, including science, math, reading, art, environmental studies, nutrition and health. By encouraging and supporting a garden in every school, we create opportunities for our children to discover fresh food, to make healthier food choices and to become better nourished. If you agree that school garden projects nurture community spirit, common purpose, and cultural appreciation by building bridges among students, school staff, families, local businesses and organizations; let’s work together to create a garden in every school! Our intention is to advance Delaine Eastin’s A Garden in Every School initiative by advocating for a collaborative regional commitment to accomplish the goal of a garden in every school by 2020 for the children of America’s Farm to Fork Capital. Will you help us?

Get Involved! Collaborative partners or volunteers: Shannon Hardwicke ( Sponsorship information: Liz Shahbazian ( Donations and media partners: Janet Zeller ( General information and scholarships: Rebecca Le (

Early Bird: $75 l After Feb. 17: $95 (Discount for groups of 3+) Price includes light breakfast, lunch and snacks on both days. Please note: We are not offering a one-day option.

Space is limited, register now:

a project of


Workshops Success Stories Best Practices Panel Discussions Information Booths Delicious Food Children are born with a sense of wonder and an affinity for Nature. Properly cultivated, these values can mature into ecological literacy, and eventually into sustainable patterns of living. ~Zenobia Barlow, Center for Ecoliteracy

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11/21/16 11:53 AM



Herbs for Stress Relief and Relaxation Saturday, January 21 9 am-noon • $35 Excess stress can affect our entire body and may be behind many of our chronic health problems. Learn techniques for addressing stress and improving relaxation with herbal remedies, diet, and lifestyle. Class includes hands-on medicine-making and herbal remedies to take home. Daylin Wade

The Wonders of Fungi and Mushrooms Saturday, February 4 12-3 pm • $30 (mushroom growing kits available in class for $10) Learn how certain fungi and mushrooms can benefit your garden, health and the planet. Learn easy mushroom cultivation methods to grow food and medicine and bring vitality to your garden. Matthew Trumm, Treetop Permaculture and Sarah Jo Michalak, Master Gardener

The Art of Herbal Medicine Making I Tuesday, February 21 5:30-8:30 pm • $35 This introductory class will cover simple herbal remedies you can make at home, and when and how to use them. We will discuss herbal teas, tinctures, oils, salves, and herbal foods. Participants will practice medicinepreparation techniques and make remedies to take home. Daylin Wade

Growing Medicinal and Culinary Herbs

Saturday, March 4 9 am-noon • $30 Spring brings a multitude of medicinal plants that are our natural allies and provide much of what we need during this season of renewal. We will discuss ways to address seasonal allergies and their underlying causes, ways to do a spring cleanse, and herbs for collecting, eating, and using medicinally to support overall health and vitality. We will collect plants, make medicines to take home, and sample some of the offerings of the season. Daylin Wade

Saturday, March 18 9 am-noon • $35 Raising chickens in your yard is educational, fun and rewarding. Besides fresh eggs, they provide the added benefits of soil fertility and pest control. Learn how to choose the right breeds, provide proper housing, and make sure your chickens are healthy. Greg Howes and Brian Fikes, Two Flew the Coop

Tuesday, February 28 5:30-8:30 pm • $35 We will delve deeper into the art and science of herbal remedies, broadening our discussion and practice in making advanced herbal preparations to take home. Participants will learn how to combine herbs and effectively extract medicinal properties. Daylin Wade

Raising Backyard Chickens

The Art of Herbal Medicine Making II

The Spring Herbal

Preparing a Spring Garden Saturday, March 4 1-4 pm • $25 Learn how to plan your garden space and prepare, plant and care for an abundant, thriving spring garden. This class is for new gardeners or for gardeners who are new to the region. Shawn Harrison, Soil Born Farms

Wednesday, March 22 5:30-8:30 pm • $25 Herbs in the home garden can add flavor to your meals, home remedies to your medicine cabinet, and beauty, diversity and beneficial insect habitat to your landscape. This handson class offers instructions for growing an array of herbs, and tips for harvesting and using what you grow. Daylin Wade All classes will be held at Soil Born Farms American River Ranch 2140 Chase Drive in Rancho Cordova. For a complete schedule of classes, activities, events and volunteer opportunities happening at Soil Born Farms visit

Farm Classes

SOIL BORN FARMS EVENTS A Garden in Every School Symposium February 25-26 Held at Luther Burbank High School. Space is limited, register now:

Beginning Home Gardener Course Tuesdays, 5:30-8 pm March 14, 21, 28, April 4, 11 Course Fee: $195/$175 before February 27. Space is limited. Register at Learn the essential topics to help the new gardener create and maintain a thriving, abundant edible organic garden.

Spring Gardening Clinic & Native Plant Sale Saturday, March 25 9 am-3 pm Learn how to grow vibrant, tasty, and healthy plants from Soil Born Farm’s knowledgeable staff and community educators. Registration will occur at the event ONLY and be on a firstcome, first-served basis.

Soil Born Farms is a 501(c)3 and proceeds benefit the education program.



Health and Wellness Homemade Kombucha Wednesday, January 11 6-8:30 pm • $35, $25* Discover the healing power of kombucha and learn to craft a fermented tea loaded with active enzymes, viable probiotics, amino acids, antioxidants and polyphenols. You will leave class with your own mother culture and a customized brew. Sacha Laurin

Strengthening Digestion Wednesday, January 18 6:30-8 pm • $15, $10* Colder months often cue heavier foods and less movement which can mean sluggish digestive health and compromised immunity. This class will focus on tips and strategies to boost immunity, bolster digestion and improve overall quality of life during the winter season. Grayson Estrada, MTCM

Intro to 5 Rhythms Saturday, January 21 2-3:30 pm • $15, $10* 5 Rhythms is a free-form, no-steps-to-learn moving meditation done to a wide variety of music. Let your body and spirit move. Come home to yourself, connect with community, enjoy a great physical workout and, in the end, fall gently into stillness. Come dance your heart out. Bella Dreizler

Homemade Bone Broth Wednesday, January 25 6:30-8 pm • $15, $10* Bone broth is an ancient nourishing food. In this class, we'll walk you through making a simple bone broth, discuss its many benefits from affecting digestion to mood, and share additional recipes for this healing food. Dr. Antonella Aguilera-Ruiz, ND


The Dr. & the Chef: Heart Health Wednesday, February 1 6-8:30 pm • $49, $40* See p. 4 for details.

Understanding your Lipid Panel for Good Health Wednesday, February 8 6:30-8 pm • $15, $10* Your fasting glucose and lipid panel can give you clues into your body's sugar management, weight, and hormonal health. Bring your most recent blood test results to class, including your fasting glucose and cholesterol panel. We will discuss how to read the information and what it means to your overall health and discuss what other testing, diet and nutritional tips will keep you healthy. Dr Suzette Lanzarotta

Eating for Energy Wednesday, February 15 6:30-8 pm • $15, $10* Making good food choices is one of the basic building blocks to good health. Learn which food choices actually increase energy as well as enhance the body’s immune system. Get answers on which foods and nutrients balance chemistry, pH, emotions, and lower your risk for disease. Dr. Damon West

Mobility Clinic Saturday, February 18 9-10 am • $15, $10* Learn to use a foam roller and hand-held massage rollers to unlock tight muscles, relieve muscle and joint pain and improve your range of motion. Demo rollers provided. Bring a yoga mat if you have one. Fleet Feet Sports

Join us in the Cooking School for samples, recipes, tips on healthy living and mini fitness classes.



10 AM - 4 PM

Saturday, March 4 9-10 am • $15, $10* Learn key exercises to develop muscular strength, endurance and increase joint stability and mobility. In turn, this routine will make you a stronger, more efficient and less injury-prone athlete. All levels welcome. Fleet Feet Sports

Wednesday, February 22 6:30-8 pm • $15, $10* An imbalance in thyroid function can be connected to fatigue, weight gain, insomnia, anxiety, digestive issues and depression. Learn why your standard thyroid test might be missing the real issue; food and lifestyle changes to support thyroid function, and an overview of options to bring your thyroid back to health. Dr. Antonella Aguilera-Ruiz, ND

Functional Fitness

Healing the Thyroid

Healthy Eating on a Budget

The Dr. & the Chef: Balancing Blood Sugar Wednesday, March 22 6-8:30 pm • $49, $40* See p. 6 for details

Wednesday, March 1 6-8 pm • $10, $5 for Community Discount Program members Join us for a cooking demonstration featuring a nutritious low-cost recipe and learn about ways to save at the Co-op to stretch your budget and still be able to put healthy meals on the table! Dawn Dunlap with Adam G. Lovelace

Look for our spring schedule of classes at in late March. COOKING WELLNESS GARDENING & MORE!





Cooking is a skill that can be developed over a lifetime. Young people get a head start in our fun, hands-on classes.

Ages 10-16 $45, $35* for each class.



Kids and Teens


COOKING CLASSES We are proud to offer cooking classes designed especially for students ages 4 -16. Classes are hands on and all students will have the experience of making each recipe on the menu. They will use high quality ingredients, learning essential cooking skills and techniques along the way. Students will enjoy the food they have made together at the end of class.

We’ll make: buckwheat crepes filled with broccoli, ham and béchamel with roasted vegetables on the side; chocolate crepes with caramelized bananas, and sweet lemony crepes and berries. At the end of class, we'll enjoy our crepes together.

Pizza is even more fun when you make it yourself! We will work together to make our own dough from scratch and then shape and build pizzas. Everyone will create a personal pizza with different sauces and toppings.



Friday January


4 -6:30 pm


Let’s work together to make real food with a healthy helping of fun. Indian Vegetable Curry Cilantro Rice

Ages 6-9

Mango Lassis

Friday, February 24 3:30-5:30 pm • $25, $20*



Friday February


4 -6:30 pm

Ages 4-6

Ages 3-9

BEAR WANTS MORE Story time meets snack time as we read Bear Wants More and make honey cakes with berries. Featuring guest reader, Nate Halsan, from the Sacramento Public Library

Wednesday, March 15 3:30-5 pm • $15, $10* The whole family can work together to make a handmade pasta dinner. Children should be at least six years old to participate.

PASTA WORKSHOP Learn to make fresh pasta the old-fashioned way! We will work together to make fresh handmade rainbow bowtie pasta; creamy alfredo sauce, and sautéed veggies. At the end of class we will enjoy what we made together, and gelato and sorbetto will be served for dessert.

Ages 3-9

Friday March


FUN FARM on the

Celebrate spring at Soil Born Farms American River Ranch Gardens are magical places! We’ll explore the plants and flowers, meet the farm animals and create something special to take home.

4-6 : 30 p m

$45, $35* per student

Saturday, March 25 9:30-11:30 am • $15



Cooking Classes In the Kitchen with Ame: Vegan Sauces and Dips


Pizza & Calzones

Handmade Pasta Basics

Spanish Tapas Party

Saturday, March 18 1-3:30 pm • $49, $40* Lucia reveals how to make Italian specialties at home. In this hands-on class, we’ll make a basic dough and then use it to create prosciutto and mushroom calzones; fresh mozzarella, Italian sausage and red pepper calzone; pizza bianca with goat cheese and seasonal greens, and herbed three-cheese pizzettas. Lucia Oliverio

Monday, March 13 6-8:30 pm • $49, $40* Ame shares tips for making vegan sauces and dips that will add flavor to a multitude of dishes: spicy coconut cilantro chutney with roast cauliflower; broccoli kale and walnut pesto with creamy polenta; preserved lemon, fennel and mint relish with goat cheese crostini. Ame Harrington Tuesday, March 14 6:30-8:30 pm • $49, $40* Tapas are meant to be shared, so this festive menu is perfect for a party. We’ll enjoy garlic mushrooms; potato and egg tortilla; pan tomate; goat cheese stuffed piquillo peppers; pinchos Morunos, and sweet empanadas with apricots and pine nuts. Dionisio Esperas

Low-Carb Breakfasts Thursday, March 16 6:30-8:30 pm • $49, $40* Going low-carb can be most difficult in the morning, when bagels and muffins abound! Try these tasty ways to power up your morning instead: spring vegetable frittata, fresh fruit yogurt with cinnamon crunch "granola;" almondpecan protein bars, and raspberry coconut scones. Mayumi Tavalero

Pickling & Fermentation at Good Humus Farm Saturday, March 18 10 am-3 pm • $75 Join us on the farm and learn how to use the ancient art of lactic acid fermentation to preserve fresh produce for better health. A farm fresh lunch and lots of fermented snacks are included. Cathy Suematsu


Monday, March 20 6-8:30 • $49, $40* Italian food expert Lucia shares her secrets to perfect, handmade pasta. We’ll start by making basic pasta dough, and then create three different fresh pasta shapes with complementary sauces: fusilli in a prosciutto and green pea sauce; garganelli in a fresh marinara sauce, and strozzapreti with a creamy Alfredo sauce. Lucia Oliverio

The Dr. & the Chef: Balancing Blood Sugar Wednesday, March 22 6-8:30 pm • $49, $40* Join us and explore cooking tips and health strategies to make meals that are both nourishing and delicious. We will discuss key concepts in balancing blood sugar and maximizing nutrition while indulging in a delicious menu: braised short ribs with mashed cauliflower; cream of broccoli soup with coriander spiced yogurt; asparagus salad with bitter greens, soft poached pastured eggs with tarragon mustard dressing, and strawberries with balsamic and black pepper. Dr. Aguilera-Ruiz, ND and Adam G. Lovelace


BASICS Learn how to choose the freshest seafood and masterfully prepare it using a variety of techniques.



6:30 - 8:30PM

Sensational Sushi

Sourdough Bread Workshop

Tuesday, March 28 6-8:30 pm • $49, $40* Quinoa is gluten-free, quick-cooking, and a complete protein source. Shankari shares some tasty ways to incorporate quinoa into your diet: apple spice pancakes; savory quinoa pilaf; warm quinoa salad with roasted vegetables and ginger scallion dressing; rustic vegetable soup, and coconut quinoa pudding for dessert. Shankari Easwaran

Thursday, March 23 6:30-8:30 • $49, $40* Many home cooks are intimidated by seafood. Mayumi will help to banish your fears in this class, as you learn to choose the freshest seafood and masterfully prepare it using a variety of techniques: New England fish chowder; blackened fish tacos with corn salsa; beer battered fish with lemon-dill tartar sauce; Asian style fish in parchment. Mayumi Tavalero

Cooking with Quinoa

Seafood Basics: Fearless Fish

Saturday, March 25 1-4 pm • $80, $70* This fun hands-on workshop will teach you to use and maintain a wild-yeast, naturally fermented sourdough starter. You'll make a well-structured loaf of sourdough bread, with beautiful crust and crumb. We’ll practice shaping, scoring and baking bread, and you'll take home a sourdough starter and bread dough to bake the next day. Jane Hollander Bonifazi

Thursday, March 30 6-8:30 pm • $55, $45 Sushi can be fun finger food or elegant appetizers. Learn how to choose the best fish along with techniques for making hand rolls and maki sushi rolls. We’ll make a spicy California roll with avocado; a smokedsalmon hand roll with pickled red onions, and a seasonal veggie roll. You’ll eat what you roll, so come prepared to have a great time. Dionisio Esperas


Valentine’s Day Dinner with the Roaming Spoon


Tuesday, February 14 6-8 pm, $65, $55 Our menu will be an explosion of colors, tastes and textures on the plate. A complimentary glass of sparkling wine is included, a pairing flight is available for an additional charge. Note: This is not a cooking class.

Fit to Eat! Mexican Favorites Thursday, February 16 6:30-8:30 pm, $49, $40* Classic Mexican dishes get a low-carb, gluten-free makeover: shredded chicken enchiladas with egg crepe "tortillas"; beef taco salad with chipotle-ranch dressing; green chili pork stew, and Mexican wedding cookies. Mayumi Tavalero

Can Do! Lemons Saturday, February 18 1-3:30 pm • $49, $40* The bright tartness of lemons can perk up a huge variety of dishes—both savory and sweet. Janet shares new ways to add lemony goodness to your cooking with ideas to keep in your pantry to use throughout the year: preserved lemons; luscious lemon curd, and lemon olive oil. Janet McDonald, The Good Stuff

Stuffed Gnocchi Monday, February 20 6-8:30 pm • $49, $40* Lucia is adding a new layer to the classic dish! She will guide us in making delectable gnocchi stuffed with a variety of fillings and topped with tasty sauces: sausage and spinach filling with a tomato sauce; mushroom and ricotta filling with a cream sauce, and a three cheese filling with pesto. Lucia Oliverio

Vegan Beans & Legumes


Thursday, February 23 6:30-8:30 • $49, $40* In this class, we’ll discuss one of nature’s healthiest and most economical foods: the humble bean. We’ll use different methods for cooking beans in our menu: pressure cooker black bean soup; Indian spiced chickpea burgers; slow cooked white bean cassoulet with rosemary, and socca pizza. Emily Honeycutt

Tamale Party Tuesday, February 28 6-8:30 pm • $49, $40* Join Chef Adam for this hands-on workshop where you’ll learn to make delicious tamales right in your own kitchen. We will start by making homemade organic masa, and then we’ll prepare and enjoy red chili chicken tamales; green chili and pepper jack cheese tamales; fire-roasted salsa, and avocado crema. Adam G. Lovelace

Lightened Up Asian Thursday, March 2 6:30-8:30 pm • $49, $40* Asian classics get a healthy twist! Feast on fresh ingredients and fabulous flavors in fresh maitake mushroom spring rolls; shrimp and asparagus stir fry; spicy Thai beef lettuce cups; vegetable chow mein, and siu mai dumplings with ground turkey and ginger. Terese Esperas

The Art of Fermentation: Miso Workshop

Cooking Classes V

Saturday, March 4 1-3 pm • $49, $40* Miso is an essential ingredient in most Japanese cuisines, adding unique flavor, protein and lots of B-vitamins. We’ll make white chickpea miso from scratch and learn how it is used as a folk medicine. We will also discuss how to use it to boost the nutrition in your everyday diet. Sawako Ama


PICKLING Fermentation


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Brewery Dinner with New Belgium Brewing Monday, March 6 6-8:30 pm • $59, $50 New Belgium was a pioneer in craft brewing in the early 1990s. Since then, they have created an eclectic lineup from the classic Fat Tire to the new Citradelic. Celebrate Sacramento Beer Week with one of the company’s original employee owners and taste old favorites and new brews alongside a fabulous globally inspired menu prepared by Chef Dio. Dionisio Esperas with Jamie Mastin

The Art of Fermentation: Dairy

Join us on the farm and learn to use the ancient art of fermentation to preserve fresh produce.







Saturday, March 11 10 am-12:30 pm • $49, $40* Fermented dairy products are traditional in cultures around the world. Fermentation encourages friendly bacteria to make products that are nutrient dense and easy to digest. We'll make yogurt, kefir, buttermilk and sour cream—and then use them to make yogurt cheese, sour cream veggie dip, and some great kefir spiced muffins. Janet McDonald, The Good Stuff


Each course will be paired with a New Belgium Brew

A Trio of Cheeses from Around the World Tahitian Poisson Cru Mexican Street Tacos al Pastor Penne al Forno with Ham & Caramelized Onions Chocolate Espresso Mousse






Cooking Classes The Art & Science of Cheesemaking: Blue Cheese Monday, January 30 6-8:30 pm • $49, $40* Gorgonzola is a delicious Italian blue cheese made with whole cow's milk and cream. Join cheesemaker Sacha Laurin to learn the art and science of blue cheese making and create your own Gorgonzola to take home and age to perfection. Sacha Laurin, Winters Cheese Company

In the Kitchen with Ame: One Pot Meals Tuesday, January 31 6-8:30 pm • $49, $40* With these one-pot meals you’ll save time in the kitchen and still put a tasty meal on the table! Chef Ame shares tips for cooking for a busy family as we make: shakshuka—a North African dish with tomatoes, peppers and eggs; tomatillo pork stew; chicken, fennel and olive tagine; ribollita—a hearty Tuscan stew full of vegetables and chickpeas, and a vegetable frittata with seasonal greens. Ame Harrington

The Dr. & the Chef: Heart Health Wednesday, February 1 6-8:30 pm • $49, $40* Promote healthy circulation and take care of your heart with our delicious hearthealthy menu. We'll discuss why anti-inflammatory foods are key while preparing blood orange and fennel salad; romanesco with tahini and herbs; fava beans with red onion and mint, wild salmon with forbidden rice, and hazelnut oat cookies. Dr. Antonella Aguilera-Ruiz with Adam G. Lovelace


Coffee from Seed to Cup Saturday, February 4 2-3:30 pm • $15, $10* Explore the journey of coffee, from farmer to barista. Pachamama Coffee Cooperative is owned by coffee farmers who grow, pick, mill and ship their coffee to Sacramento for it to be roasted and enjoyed. Cruz will demonstrate different brewing methods, and we will taste different Pachamama single origin coffees and blends, as we learn how to brew a better cup of coffee. Cruz Conrad, Pachamama Coffee Cooperative

The Art of V Fermentation: Pickled Vegetables Monday, February 6 6:30-8:30 pm • $45, $35* Cultures from around the world celebrate fermented foods for their health benefits and unique flavors. Learn techniques for lactic fermented pickled veggies: sauerkraut with caraway seeds; radish ume-su pickles; carrot-garlic-cabbage pickles; onion shoyu pickles, and miso daikon pickles. Marga den Hoed

MENU Cardamom Coconut & Cauliflower Soup with Date and Almond Relish Carrot Bourguignon over Celeriac Puree

Avocado and Citrus Herb Salad with Vanilla Vinaigrette Ginger Bread Pudding with Pineapple “Honey" & Dark Chocolate




6 PM - 8 PM Handmade Potstickers Tuesday, February 7 6-9 pm • $49, $40* Potstickers are tasty pan-fried dumplings that can be stuffed with almost anything. In this hands-on class, Sawako will share her pot sticker wrapper recipe and guide you in making a shrimp filling and a vegetarian filling. You will learn tricks and tips for modifying this recipe so you can make your own spring rolls, wonton soup and more. Sawako Ama

Spice It Up! Thursday, February 9 6-8:30 pm • $49, $40* Spices can add both irresistible flavor and a multitude of health benefits. Shankari shares how to create your own spice blends and use them in your everyday cooking. We’ll make garam masala and use it in a chicken pilaf and a vegetable stir fry; a sesame blend on vegetable kebabs, and a red hot chile and coconut blend in a lentil curry. Shankari Easwaran

Inspired Kitchen Organization Saturday, February 11 2-3:30 pm • $15, $10* If you’ve ever wished for a more functional kitchen, try reorganizing before investing in a remodel! Alex is both a talented chef and professional organizer who can help identify what you need, what you have and how you can make it all work better. You will fall in love with cooking in your kitchen! Alex Goedrich Note: This is not a cooking class.

In the Kitchen with Ame: Soups Monday, February 13 6-8:30 pm • $49, $40* Ame shares techniques and recipes to liven up your soup pot. We’ll combine seasonal vegetables, flavorful broth and tasty accoutrements for nourishment and comfort as we make creamy garbanzo bean soup with smoked paprika croutons; mushroom leek soup with ghee and toasted barley, and vegetarian French onion soup with lentils and cheese toast. Ame Harrington


Asian Vegan Bowls V Tuesday, January 10 6:30-8:30 pm • $49, $40* These versatile one-dish bowls of flavor from Korea, Vietnam and Japan make a satisfying lunch or dinner. Once you learn the basics, you can create your own vegan bowls every day. We’ll enjoy: vegetable bibimbap with seitan; pho with mushrooms and bok choy, and miso ramen bowls. Emily Honeycutt

Vegan Indian Curries


Thursday, January 12 6-8:30 pm • $49, $40* Sweet and spicy, creamy and crunchy—curries are an explosion of flavors and textures. We’ll create vegan curries and accompanying dishes: Punjabi rajma—red beans cooked with freshly ground spices; crispy vegetable pakoras; massaman curry vegetables with our own fresh vegan curry paste, and a sweetly spiced coconut burfi for dessert. Shankari Easwaran

Ketogenic Cooking for Health and Fat Loss Monday, January 16 6:30-8:30 pm • $49, $40* The Ketogenic Diet includes good high-fat, moderate protein, and very low-carb, and many are finding it beneficial to fat loss and health. "Good" fat from pastured animals, coconut oil, olive oil, avocado oil, butter, and ghee will be featured in our menu: bacon and cheddar deviled eggs; green chili pork stew; grass fed beef meatloaf; sautéed lemony greens; keto "bread,” and chocolate mint fudge. Whether you are serious about this kind of diet or just curious, join us! Mayumi Tavalero

Homemade Gnudi Workshop Tuesday, January 17 6-8:30 pm • $49, $40 Gnudi are essentially ravioli filling without the dough wrappers. If you like gnocchi, you'll be a fan of gnudi, too. We’ll make spinach and ricotta gnudi with sage butter; ricotta gnudi in a pomodoro sauce, and Swiss chard ricotta gnudi with mushrooms. Lucia Oliverio

Farm to Fork with Patrick Mulvaney Thursday, January 19 6:30-8:30 pm • $75, $65*

Nourishing Vegan Soups


Saturday, January 21 10 am-noon • $45, $35* Soups are an excellent way to showcase winter produce in a warming and nourishing bowl. Marga shares her secrets for potato kale soup; sweet and savory minestrone; hearty miso, and sweet winter squash soup. Marga den Hoed

Cook Once, Eat Healthy All Week Monday, January 23 6-8:30 pm • $49, $40* Learn how you can prepare key components ahead for healthy breakfasts, lunches, snacks and dinners all week. Staples such as roasted meats, sautéed greens, vegetables, and savory whole grains can be made ahead and transformed into stirfries, wraps, simple pastas, main dish salads and more. Leave with recipes, ideas and a menu for the week, plus you'll get to taste everything in class! Terese Esperas

Cooking Classes Dim Sum Workshop Tuesday, January 24 6-8:30 pm • $55, $45* Learn to make a variety of warming dim sum in this fun hands-on class. We will make and enjoy these bite-sized treats together in class: chicken and shiitake mushroom pot stickers; pork siu mai (a Cantonese steamed dumpling), and vegetable spring rolls. Dionisio Esperas

BaconFest with Keller Crafted Meats Thursday, January 26 6-8:30 pm • $49, $40* Our friends at Keller Crafted Meats make the most amazing bacon! Join Mark Keller to learn about the animals, his relationship with his supplier, and the seasoning and production. Mayumi takes it up another notch with this special BaconFest menu: savory and crispy rumaki; millionaire’s bacon wedge salad; peppered bacon spaghetti carbonara, and bacon fat gingersnap cookies. Mayumi Tavalero with Keller Crafted Meats

Back to Basics Saturdays, January 28 • February 4 • February 11 9 am-noon each day $150, $125* for all three classes Cooking is a skill that can open up a new world of techniques, flavors and discoveries. This series is designed to build skills and confidence for cooks who are new to or tentative in the kitchen. After each class we will enjoy what we’ve created. Menus and more information at Chef Adam G. Lovelace

This series of three classes presents the basic building blocks for a well-rounded home cook’s repertoire.









After each class we will enjoy what we’ve created. Menus and more information at INSTRUCTOR: ADAM G. LOVELACE




CLASS REGISTRATION Pre-registration is required for all classes. Fees are due at the time of registration.



Call Brown Paper Tickets 24 hours a day 800-838-3006


Call 916-868-6399 from 9am- 5 pm

CHILDREN IN CLASS We offer cooking classes designed especially for students aged 4-16. Students aged 16-18 need prior approval to attend adult classes. Please call 916-868-6399. We ask that babies and small children are not brought to class.

PARKING Complimentary parking is available on the first floor of the parking garage at 28th and S. After 6 pm and on weekends all levels of the garage are available.

CANCELLATION POLICY: Fee is nonrefundable and classes are nontransferable with less than a 48-hour cancellation notice. Menus may change due to availability of seasonal ingredients. We expect all students to behave in a safe and respectful manner, and we reserve the right to refuse service to anyone.

Welcome! The Co-op’s Cooking School & Community Learning Center offers something for everyone— cooking classes for cooks of all ages, interests and levels of experience; wellness seminars; events at local farms, and workshops to encourage healthy living and creativity. Our brand new classroom is located upstairs in the newly expanded Co-op at 2820 R St. It’s a great place to discover new flavors and skills and enjoy everything the Co-op has to offer.


Most classes list two prices. The first price is for the general public. The second price, indicated with an asterisk, is for Co-op owners. Learn more about Co-op ownership at

Class Information

Students receive copies of the recipes in all cooking classes. Snacks and a sample of each menu item will be served. A complimentary glass of wine is offered to students 21 and over in most classes.

Hands-on Classes Students get handson practice making one or more of the dishes listed in the menu. Samples of each dish will be served at the end of class.

must be 21 years or older to attend this class

a vegetarian menu

Demonstration Style Classes These classes are dynamic and interactive; students ask questions, watch the chef demonstrate essential techniques, learn about ingredients and sample each dish. All classes are demonstration style unless otherwise noted.

Seasonal Dinners We feature talented local chefs, farmers, winemakers and artisans. A full meal is served, including at least one wine pairing.


a vegan menu

a gluten-free menu

Special Thanks! The following companies donate to our programs: Bob’s Red Mill • Celtic Sea Salt • Clover Stornetta Farms • Diestel Turkey Ranch East Bay Restaurant Supply • Eatwell Farm Salts • Emerald Valley • Equal Exchange KATZ • Lundberg Family Farms • Mary’s Poultry • Nancy’s Springfield Creamery • Nature's Path Organic Prairie • Organic Valley • Preservation & Co. • Simply Organic/Frontier Co-op Smart Chicken • Sola Bee • Straus Family Creamery • Veritable Vegetable • Woodstock Foods


Schedule WINTER 2017

Sacramento Natural Foods Co-op Winter 2016 Issue of the Fork  
Sacramento Natural Foods Co-op Winter 2016 Issue of the Fork