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SACRAMENTO EARTH DAY Sunday, APRIL 24th, 2016 11:00am – 4:00pm Southside Park, 700 T Street

Living Green is Second Nature Hosted by the Environmental Council of Sacramento (ECOS) Over 150 organizations and businesses to exhibit practical information, goods & services to help cultivate a more sustainable way of living A variety of live music & entertainers throughout the day  Plant-based, nutritious cuisine  Fun activities for all  Children’s area  Admission is free! Please let us know if you would like to volunteer or sponsor! For more information, please visit:






1900 Alhambra Blvd. Sacramento, CA 95816 Store: 916-455-2667 Office: 916-736-6800 Fax: 916-455-5723 General Manager Paul Cultrera Managing Editor Jennifer Cliff Assistant Managing Editor Julia Thomas

GENERAL MANAGER’S MESSAGE If a picture is worth a thousand words, then these are worth all the ones that I have used when writing about our new store over the past six years.

Photos: Nick Conn

Published quarterly by SNFC

Open Daily to Everyone 7am-10pm

Visit three distinctive farms and deepen your appreciation of what it takes to bring organically grown food to the table. Farm fresh lunch provided

Proofreaders Julia Thomas, Jolie Laudicina Art Production Anneliese Kaufman, Adam DeGroot, JaClare Williams, Nate Grundmann

Reserve your seat on the bus today!




Photography Adam DeGroot, Nick Conn, Guy Galante


Cover Art Nate Grundmann, JaClare Williams

Co-Sponsored by

R E G I S T E R AT S A C F O O D . C O O P

May one day in May co-op Choose and ask your cashier to




apply your Owner Appreciation discount. Save 10% on all your purchases that day. Not a Co-op owner? Join today to enjoy your discount.

To receive the one-time Owner Appreciation discount in May, an owner must be current with their Fair Share investment payment.

Ad Manager Austin Cunningham

new store means new

Contributors Angela Borowski, Christina O’Hara, Paul Cultrera, Terese Hollander Esperas, Steven Maviglio, Sarah Moody, Adam G. Lovelace, Janet Zeller Julia Thomas, Ellen McCormick, Stacie Larkin, Nate Grundmann, Jolie Laudicina, Dawn Dunlap, Antonella Aguilera-Ruiz, Christie Goodfellow Board of Directors Joel Erb, Board President Chris Tucker, Vice PresidentTreasurer


experienced applicants for future jobs in all of our departments.*


at, and check out our current openings there too!

Ann Richardson, Vice President Steven Maviglio, Secretary Ellen McCormick Michelle Mussuto Mike Phillips

This is what all of us working together to build the Co-op’s future looks like now, and it’s a hint of what it will look like when the store opens this summer. *Most jobs will start upon new store opening.





In an effort to maintain the financial stability of the Co-op as we enter an expensive move to a bigger store, the Board of Directors voted to suspend this year’s owner dividend. The move will increase the Co-op’s cash position as we complete our project. Paying out the dividend would have required the Co-op to borrow substantially more money for the relocation project. The Board also voted to approve a one-time 15% discount for owners only during the month of March. Owners should have received a 15% off coupon for use in the store in the mail.


The Board approved payment of this year’s dividend to

Submitted by Steven Maviglio, Board Secretary

owners of Preferred Shares. About $1 million of these shares are available; the more we sell, the less money the Co-op will need to borrow from banks for our relocation project. The rates being offered—up to 3 percent— are better than rates being offered at competing financial institutions. Board members will be in the store to talk to owners directly about the program. More details are available at

OPENINGS ON BOARD, COMMITTEES Three positions will be open for the Board of Directors later this year. The Board has approved this year’s election calendar, and candidate packets are available at the Customer Service Desk in the store. You must be an owner (not a household shopper) to declare your candidacy.

For more information, contact Board Candidate Development and Nominating Committee chair Mike Phillips. While several owners have been newly appointed to Board Committees, there are still openings that need to be filled. These committees are a great way to engage in the governance of the Co-op. Owners receive owner-worker hours that can be used for store discounts. Please contact Board Secretary Steven Maviglio for details. Or simply download the application form at and turn it in at the Customer Service Desk. We need owners to fill slots on the Policy, Education, and Election Committees.


The Board has approved the General Manager’s business plan for the year ahead. This plan includes conservative

financial planning as we undertake new expenses due to our relocation and face increased competition. While co-ops nationally are reporting declines in sales, our Co-op remains strong financially, with the number of customers and sales both increasing. The Business Plan projects an additional $1 million in sales after our new store opens. Board meetings are held at 6 p.m. on the first Tuesday of every month in the Community Learning Center. Owner comment on Board business is always welcome at our Board meetings, both at the beginning of the meeting and at its conclusion. Quarterly owner gatherings also provide opportunity for owners to raise any issue to the Board or the General Manager. The spring quarterly owner gathering is Tuesday, June 7.







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, or drop your change into boxes at any register.

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.

BOARD PERSPECTIVE Learning a Thing or Two at the Co-op’s Classes By Ellen McCormick, Board Director Over the winter holidays I had the good fortune to spend time with good friends in Ukiah. While there, three beautiful olive trees fat with fruit caught my eye. I love olives. Seeing the trees so full I thought it might be a good idea to pick some and try my hand at curing. I started searching online to see how it’s done and found myself falling down a rabbit hole of information. Ultimately, I decided against picking for fear of another neglected project on my kitchen counter. As luck would have it, I returned home to the Co-op’s new (and gorgeous!) Fork magazine and started thumbing through the classes. And there it was: an Olive Curing Class! I registered immediately. I’ll say at the outset it was a great experience for me. My stepmom and culinary co-conspirator, Carol, joined me in the class at Good Humus Produce. We were fortunate to bring along our new friend, Noa (new to Sacramento and the Co-op) paired with us for carpooling by Julia (awesome Co-op staff)! We stopped for coffee and then were off for our adventure into Capay Valley. What a class with class. Taught by Pablo Voitzuk of Pacific Sun Olive Oil at the beautiful farm/home of Annie and Jeff Main, we learned three techniques for curing olives and each returned home with tubs of olives curing and bellies full of delicious snacks. After the class (a wonderful whirlwind of science,

nutrition and culinary magic) we learned to taste olive oil and toured the farm’s flower gardens. I’ll never have to leave a neglected olive tree unpicked. This class wasn’t our family’s first experience at the Co-op’s Learning Center. Our daughter attended the Sprouting Chefs class last December. She had just turned seven and is now quickly taking over the kitchen with her new mac and cheese skills. Cooking classes empower individuals to master a skill and own it. This seems especially important for children who (like the one in our house) are pretty consistently looking for autonomy and responsibility. Having the talented teachers at the Co-op teach our daughter kitchen skills to use on her own is a pleasure that is hard to describe: it is a combination of gratitude and relief. So what will you learn to make at the Co-op? What wonderful new friends will you make there? Who do you love to spend time with that you can take with you? How about giving yourself a break and letting your little ones learn leadership skills from the amazing staff that make up the Co-op’s Learning Center? Take a look through this issue of the Fork for the latest offerings. I’m excited to hear a new thing or two that you learn.

NOV ‘14 -JAN ‘15 GROSS SALES $8,141,003

NOV ‘15 - JAN ‘16

+3.1% $8,396,714














+5.2 % $2,367,495

+6.3% 22.6%







Owner Discount defined as the Owner Appreciation Day discount, Owner Dividend Day discount, monthly category discount, Seasonal Owner Bonus, and the 15% case discount. Monthly Owner Investment includes new joins, investment installment payments, equity invested in the Call for Cash program, and withdrawals. Return on Investment defined as the Owner Discount annualized and divided by the Current Owner Equity Investment. New Joins in Nov. ‘15 - Jan. ‘16 = 235

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.




One of the wonders of spring is the abundance of fresh flowers! The Co-op features seasonal bouquets from family farms all over the region.



Where: Guinda, 60 miles from the Co-op Acres: 400 Full Belly Farm began in 1983. Today, two of the founding partners Paul Muller and Dru Rivers have four children who are all involved with the farm. Their daughter Hannah started Full Belly Floral to provide seasonal flowers for special occasions. Fun Fact: Full Belly Floral uses an eclectic mix of fruits, greens and flowers in their bouquets. One recent local wedding featured chili peppers in the boutonnieres!

Where: Santa Cruz, 154 miles from the Co-op Acres: 46 Farmers Josh and Kari Thomas are the second generation to farm the land. They took over the farm when Josh’s parents retired in 2006. Organic since 1971 Fun Fact: Thomas Farm grows more than 400 varieties of dahlias!



Where: Capay, 45 miles from the Co-op Acres: 20 Jeff and Annie Main started Good Humus Produce in 1976. This year, Annie and her daughter Ali have started The Garden at Good Humus where they create farm fresh arrangements and flower design for special occasions. Organic since: 1976 Fun Fact: Annie’s mother May picked daffodils from the outskirts of the fields at their farm when she was a child. May’s mother took the flowers to a local florist shop, where the owner offered 2 cents per stem. She took her payment in trade for more flowers and plants!

hoosing local organic flowers benefits pollinators, workers and the soil. Flowers are a seasonal crop; local flowers bring you a diverse bouquet that will change with the seasons—from early spring’s tulips and ranunculus to summer’s zinnias and sunflowers to dahlias and chrysanthemums in the fall. Biodiverse organic farms that grow flowers attract bees that help pollinate fruit, nut and vegetable crops. When you buy conventional flowers grown far away, fungicides, pesticides and chemical preservatives can travel with them. Just like with fruits and vegetables—organically grown flowers are a healthier choice!



Where: Fair Oaks, 17 miles from the Co-op Acres: Almost 1 Garry and Judy Hendrix are the third generation to farm on the land. Their daughter, Jessica, helps with her two young children when she’s not working in the Co-op’s Produce Department. Rockin TH sells flowers and some produce almost exclusively to the Co-op and to Roaming Spoon pop-up dinners. Organic since 2012. Fun Fact: The daffodil bulbs on the farm were planted by Jessica’s great grandmother—there are over 1000 bulbs now!





Escape Everyday Stress with a Peaceful & Memorable Experience

Spa Packages Massage Therapy Body Treatments Skin Care Nail Services Gift Certificates

Special: All Coop members receive $10 off any service of $55 or more. Celebrating 15 Years in Business! Open Tuesday–Saturday 4250 H Street #1 • 455–6200 •

Education that inspires. Education that transforms. Education for life.


t’s spring! Flowers are blooming; you can go outside and play with the dogs, and it’s time for spring cleaning! It really can be fun to go through everything in the house so it sparkles and shines—but how do you spring clean responsibly? Conventional cleaning products can carry a lot of baggage—harmful ingredients, animal testing and big environmental footprints—so it’s great to find friendlier alternatives to all your favorite conventional products at the Co-op. These products use natural ingredients in place of harsh chemicals—and they work! They’re all animal-lover approved—they can get out the stains that your four-legged family members leave behind, and they’re cruelty free.

Every Day Cleaning MAY DAY FESTIVAL & OPEN HOUSE May 7, 2016

Ecover, Seventh Generation and Biokleen are all Leaping Bunny Program certified, so no animal testing occurs in the making of those products. Look for products you use every day—dish soap, dishwasher detergents, paper towels, TP, sanitary wipes and laundry detergent.

BLEACH Seventh Generation makes a chlorine-free bleach that is great for getting a sparkling-clean tub or sink—even after washing the muddy dogs.

LAUNDRY For the whitest whites, our #1 go-to is Oxo Brite. This alternative to OxiClean is simple to use in the wash—just soak everything in hot water in the machine with a scoop of Oxo Brite for a while, then add Ecover Zero detergent and let it cycle through. Have delicates to wash? Ecover Delicate Wash will have you saying so long to Woolite!

FURNITURE & CARPETS Biokleen Bac-Out Fabric Refresher This spray’s natural enzymes and essential oils get rid of tough odors and leave behind a delicate lavender fragrance instead of harsh perfumes. Try it in place of products like Febreze. Word of advice—go ahead and buy Ecover Stain+Odor Remover too. It’s the perfect substitute for Spot Shot, and those muddy paw prints on the carpet will become so easy to clean.

7450 Pocket Road, Sacramento (916) 427–5022 •








New Fair Trade & cruelty-free items in our Wellness Department for a fresh Spring look!

Gabriel Cosmetics

Pucker up!

Based in Seattle, and established in 1992, Gabriel Cosmetics focuses on using vegan and gluten-free formulations made with naturally derived ingredients. The Co-op just expanded its selection of the Gabriel line! Gabriel’s extended line includes many matte lipsticks, eyeshadows, pencils and more—all in colors that are versatile for day and night looks. So many of them made us think of spring! They also pair well with the Zuzu line of products that feature more shimmer, glitter, and playful color palettes.

Coral - Tangerine dreams with this beautiful and bold color lipstick.

Why We Love this Brand: 12


Matr Boomie

Picks for Spring:

You may have noticed a nice variety of fair trade artisan products from India thanks to Matr Boomie, whose name is taken from a Hindi phrase meaning motherland. Manish Gupta founded the company in 2006 to help communities in India sell their wares to a global audience. Now Matr Boomie has expanded to over 20,000 artisans in 40 partner communities throughout India, and creations include woodcraft, batik, patchwork, crochet, embroidery, block print, bell craft and jewelry. Collections change with the seasons, so visit the Wellness Department regularly to find new artisan products from these communities and support ethical, sustainable production and supply.

Ambrosia - This new gloss has hints of copper and gold! Top it over your favorite matte colors to add dimension and shine. Sheer Pink - This color pink is perfect for spring. Seashell - Not pink and not nude, this perfect blend has hints of shimmer.

Cruelty Free Leaping Bunny Program certified Certified Gluten Free 100% natural presse mineral cosmetics

NPA Certified Natural This means Gabriel uses plant oils, extracts from the sea and botanicals, never harsh ingredients, artificial preservatives, parabens, phthalates, fragrances or colors.

100% Vegan Perfect for everyone!

Recycling Program Get a free lipstick of your choice when you return 5 containers via snail mail. Learn more at:






Dr. Priscilla Monroe, RN, ND Naturopathic Doctor

NATURAL HEALTH CARE FOR THE ENTIRE FAMILY Allergies • Women’s Health Care • Nutrition Chronic Sinus Problems • Bio-identical Hormones Herbs • Constipation • Frequent Colds • PMS 5025 J Street. #205 Sacramento, CA 95819 Free Parking 916-448-9927 •

MATT BISTIS Realtor 916 798-0822 cell




Organic farming produces crops without the use of chemical fertilizers or pesticides. Many wines are made from organically grown grapes, but for the wine to carry a certified organic label it must also be free from added sulfites, which act as a preservative. Sulfites also naturally occur as a product of the fermentation process;

Turn to a friendly face with 40 years of Co-op experience.

BRE #01265248

Biodynamic agriculture takes a holistic view of the land and farming. It does not allow chemical fertilizers or pesticides, but it goes further than that. Special preparations that follow very particular schedules and methods are added to the soil. Specialized composts, fermented manures and various minerals and herbs feed the soil—enriching the plants, the fruit, and ultimately the wines. Biodynamic growers have reported improvements in the health of their vineyards, higher yields and more vibrant wines. Biodynamic farming follows seasonal, solar, lunar and planetary cycles. Due to its esoteric nature, some have dubbed it as mystical, but judging by the quality of many biodynamic wines, a little mysticism

sustainable PICKS

even organic wine contains a small amount of natural sulfites. For people who have an allergic reaction to sulfites, organic wines are a good choice. Since they don’t contain added sulfites to extend their shelf life, organic wines do not age well. When you choose organic wines, don’t cellar them; enjoy them soon after you bring them home.

Fair Trade

Fair trade labels are typically associated with chocolate or coffee rather than wine, but either way, what it stands for is actually pretty cool. Fair trade helps ensure that historically marginalized small producers get a fair price for their products. These producers often work together so sales of their products benefit the whole community. Five hundred wine grape growing families in Argentina make up La Riojana Cooperativa. For their certification, growers must be a part of the cooperative, and at least 50% of the members must be small farms. Also, 50% of the total production must come from the small farms. Profits obtained from the collective bargaining and sale of goods are reinvested back into the communities that typically have little access to education, healthcare or modern amenities.



F I S H , M E AT & P O U LT R Y




he Co-op is committed to offering seafood choices that are good for you and good for the oceans. When it comes to choosing sustainable seafood, our friends at FishWise and the Monterey Bay Aquarium Seafood Watch program make it easy. Seafood Watch pocket cards are updated twice a year—you can pick one up in the Co-op or download the app to help you distinguish between: “Best Choices” “Good Alternatives” and Seafood to “Avoid” Our Co-op has been recognized as having one of the most environmentally responsible seafood selections nationwide. Each item in the fresh seafood case is carefully labeled with the appropriate signage, and we have avoided anything marked red for “Avoid” since 2005! You may not always find the same selection in our seafood case that you will see in other stores, but by offering environmentally responsible options, the Co-op is helping decrease overfishing, marine habitat destruction, and incidental catch of non-target species (bycatch).



Sustainability considerations: Location A species that is abundant in one part of the world may be more scarce in another. Salmon may be overfished off the California coast but plentiful in Alaska, for example, so the ratings can be different. Population The popularity of a species can result in overfishing. Green “Best Choices” are from healthy populations, while yellow “Good Alternatives” may be from populations that are recovering from overfishing, or they may be in decline. Aquaculture, or fish farming, is a centuries-old practice with mixed results where sustainability is concerned. It can be a solution to the increasing pressures on ocean resources, as long as it is managed wisely. Like with any kind of farming, the environmental impact of fish farming varies widely, depending on the species being farmed, the methods used and where the farm is located. When good practices are

Catch Method Fishing for a particular species with large nets creates “bycatch”—the other sea life that ends up in the net and is discarded as waste. A more sustainable method for catching large fish is on long lines or hand lines. This takes more time, of course, and for that reason may cost more. Fewer fish are caught at one time, so the populations aren’t depleted rapidly, and there is no bycatch. Catch methods such as bottom trawling may also result in marine habitat destruction. Catch method is noted on each sign in the Co-op’s fresh seafood case. used, it’s possible to farm seafood in a way that has very little impact to the environment. Farm-raised trout, tilapia, clams and mussels are some examples that can be considered “Best Choices.” Next time you’re cooking seafood or at a restaurant, try choosing something from the Green list—you may discover a new favorite! Great recipes are available at

RAINBOW TROUT with Cucumber & Sour Cream CLAMS, SAUSAGE & WHITE BEANS in Spicy Tomato Broth Serves 4 2 12-to 14-ounce trout, filleted (boneless) 1 large cucumber, peeled and thinly sliced 3 t. chopped fresh dill 2 ½ t. fresh lemon juice 1 c. Straus Organic Sour Cream 1 t. lemon zest 2 T. butter, melted salt & pepper to taste

1) Preheat oven to 375° 2) Combine cucumber, 1 ½ t. dill and 1 ½ t. lemon juice in medium bowl. Season with salt and pepper. Toss to coat. 3) Combine sour cream, lemon zest and remaining 1 t. lemon juice in small bowl; season with salt and pepper and stir to blend. 4) Brush baking sheet with some of the melted butter. Arrange trout fillets, skin side down, on prepared sheet. Brush with remaining butter. Sprinkle trout with salt and pepper. Bake until just opaque in center, about 10 minutes. 5) Divide cucumber mixture among 4 plates. Using a spatula, place trout atop cucumbers then spoon sour cream sauce on top. Sprinkle with remaining dill. Nutrition information per serving: Calories 330; Total Fat 16g; Saturated Fat 7g; Cholesterol 135mg; Sodium 150mg; Total Carbohydrate 9g; Dietary Fiber 0g, and Protein 37g.

Serves 6 Remove the clams from plastic bags as soon as you get them home. Transfer them to a bowl, cover with a damp towel and store in the coldest part of the refrigerator.

3 T. extra virgin olive oil 10 oz. spicy Italian turkey sausage, casings removed 3 garlic cloves, thinly sliced 1 large onion, halved and thinly sliced ½ t. dried red pepper flakes ½ c. dry white wine 1 can fire-roasted diced tomatoes with juices 1 can cannellini beans, rinsed & drained 1 c. Field Day Organic Chicken Broth 2 lb. little neck clams coarse salt & freshly ground pepper ¹∕³ c. minced fresh Italian parsley

1) Heat 1 tablespoon of the oil in a heavy pot over medium heat. Add sausage and cook to brown, then transfer it to a plate. Heat the remaining oil in the same pan, add the garlic and onion, and sauté until the onion is translucent. Stir in the pepper flakes. Add the wine and boil until reduced by half, scraping up any browned bits. 2) Add the tomatoes, beans and broth and bring to a boil. Add the clams and sausage. Cover and boil until the clams open, about 4 minutes. Season the sauce to taste with salt and pepper. Divide the clams and sauce between 4 bowls, discarding any clams that don’t open. Sprinkle with parsley and serve. Nutrition information per serving: Calories 470; Total Fat 15g; Saturated Fat 3g; Cholesterol 100mg; Sodium 1500mg; Total Carbohydrate 36g; Dietary Fiber 10g, and Protein 48g.




Quick Trimming Stock The rhythm of stock preparation will flow naturally when you prepare fresh produce each week—you just have to get into the habit of recognizing useful trimmings and saving them in a freezer bag. Trimmings from leeks, onions and green garlic are wonderful additions; celery and fennel leaves, parsley and cilantro stems offer ethereal depth, and so do fresh mushrooms (and the water from rehydrating dried mushrooms). Scrubbed potato and sweet potato skins are a good addition, too. This stock makes a great base for soup, or you can just drink it for a boost of minerals. 2 t. olive oil 1 carrot, onion, and celery rib roughly chopped A handful of parsley stems Smashed inner garlic cloves, the tiny ones too hard to peel, papers and all Bay leaf 4-6 cups vegetable trimmings (tops, bottoms, stems and peels), more or less 6-8 cups cold water or enough to cover the amount of trimmings 1 t. sea salt

By Adam G. Lovelace, Midtown Freedom Farm & Co-op Chef

Instead of seeing trimmings and peels as “waste,” we may begin to find that carrot tops and onion scraps delight us.




he benefits of biodiversity can be found in the kitchen as well as in the garden. We shop so carefully for produce that it makes sense to use all the edible parts that we can. Instead of seeing trimmings and peels as “waste,” we may begin to find that carrot tops and onion scraps delight us; citrus zest in just about everything brightens and

1) Heat the oil in a large pot. 2) Add carrot, onion and celery to the lessens the dependence on salt, and chard stems become magical fries. These recipes may inspire you to bring more whole plant cooking into your kitchen, but if cooking from scraps is still a bit daunting, you can take the simplest route and start a composting regimen, feeding the soil will eventually feed you, too!

pot when the oil is hot. 3) Add the trimmings, garlic, bay leaf and parsley stems. Add cold water to cover and salt and bring to a boil. Reduce the heat to a simmer and leave uncovered. After 25 minutes or so, gently strain all but the last cup (usually containing some sediment) of stock into a jar or soup pot. Add the sediment to the compost bucket.

Coconut Chard Fries

Carrot Top Pesto

Swiss chard stems are often tossed in favor of the leaves. These magical fries are a great way to utilize the stems, just trim off the leaves with a sharp knife. 1 bunch of chard stems ¼ c. all-purpose flour ½ t. salt ½ t. cinnamon 1 egg, beaten 1 c. shredded coconut Optional: cooking spray

Save carrot tops for this pesto— it’s great as a spread, blended in a vinaigrette or swirled into soup. ½ c. walnuts 2 cloves garlic, peeled ½ t. salt 2 c. carrot tops, leaves stripped, stems removed, clean and spun dry ¼ c. grated Parmesan (optional) ½ lemon, juiced, seeds removed ²∕³ c. extra virgin olive oil

Note: For gluten-free fries, replace flour with tapioca or potato starch

Note: Add parsley or basil leaves if carrot tops don’t yield 2 cups

1) Clean chard stems and pat them dry

1) Preheat oven to 350°. Toast walnuts

with a clean kitchen towel. Trim to 3“ strips, cutting thick bases in half lengthwise for consistent cooking. 2) Line a sheet pan with a silpat or a layer of parchment paper. 3) Arrange three shallow plates, one with the flour, salt, and cinnamon, one with the egg, and one with coconut. Designate one of your hands for wet ingredients, and one for dry. With dry hand, coat 4-5 stems in flour until coated, tapping off any excess, then drop into egg mixture. Use wet hand to make sure stem is coated, pick up stems and drop in coconut breading. Use dry hand to sprinkle breading over and press into surface. Use dry hand to place on lined sheet pan arranging stems to not touch each other. Chill in fridge for 30 minutes or overnight before baking. Bake in a 400° oven for 12 – 15 minutes or until golden brown. Hint: Spray with cooking spray for extra crunch.

for 10 -15 minutes or until toasted on a sheet pan or on stove top over medium heat stirring constantly so as not to burn. Allow to cool. 2) Place walnuts, garlic and salt in a food processor and pulse until crumbly. 3) Add carrot leaves, Parmesan and lemon juice. While the machine is running, drizzle oil in a steady stream through the top. Scrape sides of the bowl and pulse until smooth (or desired consistency). Adjust salt to taste. Nutrition information per 2 T. serving size: Calories 230; Total Fat 24g; Saturated Fat 3g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrate 4g; Dietary Fiber 1g, and Protein 3g.

Nutrition information per serving: Calories 200; Total Fat 9g; Saturated Fat 7g; Cholesterol 95mg; Sodium 900mg; Total Carbohydrate 25g; Dietary Fiber 6g,

These vegetables can be overpowering if added in excess: • any vegetable in the cabbage family (broccoli, cauliflower, Brussels sprouts) • papery onion skins • artichoke trimmings • excessive greens (more than 3 cups) • red beets and their greens • asparagus ends • parsnips • winter squash skins & seeds (scrubbed) • fennel stalks and fronds • corn cobs • pea pods




Est. 1981 | Sacramento, CA

Shop by Bike

Community Class May 11 Co-op Community Learning Center

See Co-op Calendar online for details

2419 K St. | (916) 447-2453 |

20% 30% Off One Item

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

Excludes sale items, bicycles and select brands. See store for details.

KVMR PRESENTS Stay for the magic

Come for the music

“Always fresh… always local… always affordable”


& Marketplace


Sept 30-Oct 2,2016

Free Yoga • Live Music • Kids’ Crafts

Photo/Joan Cusick

Nevada County Fairgrounds Grass Valley, CA

Food Demos with Local Chefs • More Vendors Weekly Activities • Special Events

Saturdays • 9 am-1pm • May – Oct. McClatchy Park – 35th Street & 5th Avenue

We accept EBT & WIC

Founded and operated by NeighborWorksSacramento

Find us on Facebook:



Alasdair Fraser & Natalie Haas The Elders & many more to be announced

Early Bird Ticket Sales begin St. Patrick’s Day, March 17 Get Info, Buy & Print Tickets online or call 530-265-9073


SPRING DETOX By Dr. Antonella Aguilera-Ruiz, ND Spring detoxes always seem to be en vogue—ranging from the extreme Master Cleanse to a tailor-made juice regimen. But what do detoxing and cleansing actually mean? Detoxing is a chemical process that neutralizes a toxin. In contrast, I see cleansing as the act of getting these by-products out of the body. While these terms are often used interchangeably, defining them helps reflect the nuanced physiology that is at play. It also highlights that both processes need to be supported in order to optimize our health. We may have the biochemistry in place to break down a medication (detox), for example, but if kidney function is impaired how will it get excreted (cleansed)? This is the key piece that is often forgotten in the detox/cleanse conversation. If we aren’t simultaneously supporting the body’s cleansing actions as we detox, then we might be making a mess, or at best, just have a short term solution. Before detoxing, the route out needs to be cleared. The body uses six major exits: 1. Liver/GI :: Pooping 2. Kidneys :: Peeing 3. Lungs :: Breathing 4. Skin:: Sweating 5. Nervous System :: Crying, Laughing, Anger (emotional processing) 6. Lymph :: Circulation These set the foundation on a daily basis for how effectively we’re dealing with toxicity. They’re foundational precursors before diving into the question of what to eat or not eat while doing a spring detox/cleanse. PS: Of course, do check with your primary health provider before implementing any changes!

These strategies can support each exit route:


limit processed foods and add 2 tablespoons ground flax seed daily


drink half your bodyweight in ounces of filtered water daily


take 100 conscious deep belly breaths everyday


encourage sweating with a warm bath with 2 cups of Epsom salt


write down 3 things that you’re grateful for in a journal every day


dry skin brushing for 3 minutes daily: using a dry bristle brush, brush the skin gently towards the heart in short strokes, starting with your feet, legs, then abdomen, back, chest and arms


1 large handful of spinach ¹/³ c. parsley ½ inch thick chunk of ginger 1 celery stalk, chopped 1 apple, cored (my favorite to use is a Pink Lady) juice of ½ lemon, or to taste Blend 1 cup water with spinach, parsley and ginger. When smooth, add celery, apple and lemon and blend 1-2 minutes more. Serve over ice if you like.


The Dr & the Chef: Spring Cleanse Wednesday, April 20 See Class Schedule page 3 for details.


on the horizon

spring ’16

Photo: Guy Galante

connecting food, health & the environment Our mission is to create an urban agriculture and education project that empowers youth and adults to discover and participate in a local food system that encourages healthy living, nurtures the environment and grows a sustainable community. Summer Day Campers showing off the beautiful flower bouquets that they help grow, harvest and create with Alyssa and Natoma.

“Spring is nature’s way of saying, 'Let’s party!’ ” —Robin Williams

Experience Spring at your Community Farm!


For adults and children over 12, make an appointment:

t’s a beautiful time of year at the American River Ranch! The farm is bustling with activity as we welcome our new apprentices to the long days in the field preparing for an abundant growing season. The young fruit tree orchard is full of blossoms, our greenhouse is packed with baby plants, and a new litter of piglets is coming soon. The restoration and development of the historic ranch continues with the Cordova Creek project and plenty of work/learn projects for volunteers. With the gardening season in full swing, it’s time to get outside, dig in the dirt, enjoy fresh air and sunshine and the beauty of nature. Our Grow Your Groceries program offers a variety of classes that will appeal to the beginning home gardener and seasoned urban farmers. We offer basic culinary arts classes to help you make the most of your backyard harvest, utilize an earthen oven and be inspired to eat your veggies! For the complete schedule of classes, activities, events and volunteer opportunities visit


A Day on the Farm

Breathing Problems?

Asthma • COPD Chronic bronchitis Other respiratory conditions

Real progress is possible!

Ease your breathing and increase your energy with our integrative medical approach. The IPCC program is designed to reduce respiratory symptoms and improve your quality of life. — Narinder Singh Parhar MD, medical director.

916 666–0835 | www.IPCC.CARE



Sunday, May 15 We hope to see you there!

Summer Day Camp

Save the Date!

More information & registration: The Art of Home Cooking: Basics of Stir-Fry Wednesday, April 13 • 6-8 pm Beekeeping I Saturday, April 30 • 9 am-3 pm Crop Planning Saturday, April 30 • 1:30-4:30 pm Spring Preservation BOOTCAMP: Spring Pickling Saturday, May 7 • 12-5 pm The Wonders of Fungi and Mushrooms Saturday, May 21 • 12:30-3:30 pm Fruit Tree Workshop with Common Vision Saturday, June 18 • 2-6 pm Fresh from the Earthen Oven: Sourdough Pizza Saturday, June 18 • 3-7 pm Cooking Out of the CSA Box Wednesday, June 29 • 6-7 pm

Bird Walks with Cliff Hawley

Start your morning off with a pleasant walk around American River Ranch. We will experience a variety of resident birds along with winter, migrant, or summer birds depending on the season. This walk is ideal for beginner to intermediate birdwatchers. $8 Proceeds benefit ARR. Saturdays, 8 am-10 am April 23 • May 21 • June 11 Space is limited, register at

Join us for an enriching week at Soil Born Farms’ Summer Day Camp. Campers spend the week exploring the historic American River Ranch and the Parkway. They will work in the youth garden or out in the field, meet the farmers, visit the animals, play games, make crafts, prepare healthy snacks, and hike to the river. Youth gain an understanding of what it takes to bring food from the farm to the table and experience the magic this land has to offer. Register at

Soil Born Farms Certified Organic Produce

When you purchase vegetables and fruit grown at Soil Born Farms it’s a win win! You get fresh from the field organic produce and support a training program for beginning farmers. Our young farmers are proud to grow for the Sacramento Natural Foods Co-op, local chefs, CSA members, and food banks. American River Ranch Farm Stand opens Sat. 8 am -12:30 pm (May 21 to Nov. 19) 2140 Chase Dr. right off the bike trail next to Hagan Park. Become a CSA Member Shares are currently available. For info call 916-363-9685



Hair Loss? Bald Spots?

S mart



is the answer! A technique designed and formulated by a medical doctor, is a minimally invasive procedure that stimulates dormant hair follicles on the head, beard or other areas — even if the hair was lost long ago. It uses natural growth stimulating products — no hormones or drugs. It promotes natural looking hair that sprouts from your own follicles. With this treatment hair may grow faster than normal!

Call to schedule an evaluation:

584 North Sunrise Ave. #100 Roseville, CA 95661

916 773–0440 |



A Very Friendly Place to Live.

Frequent Community Dinners and Social Events



Sacramento SPEC16 FILE NAME and Fair Oaks







(916) 444–3353





By Dawn Dunlap, Community Nutrition Programs Manager Apples Apricots Artichokes Arugula Asparagus Avocados Banana Basil (stems in water) Beets Bell Peppers Berries Broccoli Brussels Sprouts Cabbage Cantaloupes Carrots, Baby Carrots (topped) Cauliflower Celery Chard Cherries Collard Greens Corn Cucumber Cut Fruits Cut Vegetables Fresh Herbs (except basil) Garlic Ginger Grapefruit Grapes Green Beans Honeydew Hot Peppers Kale Kiwi Leafy Greens Lemons Lettuce Lima Beans

Store: Refrigerator Refrigerator Refrigerator Refrigerator Refrigerator Both* Counter Counter Refrigerator Refrigerator Refrigerator Refrigerator Refrigerator Refrigerator Counter Refrigerator Refrigerator Refrigerator Refrigerator Refrigerator Refrigerator Refrigerator Refrigerator Counter Refrigerator Refrigerator Refrigerator Counter Counter Counter Refrigerator Refrigerator Counter Refrigerator Refrigerator Both* Refrigerator Counter Refrigerator Refrigerator

Lasts: 4 weeks 1 week 2 weeks 1 week 2 weeks 2 weeks 1 week 1 week 3 weeks 2 weeks 1 week 2 weeks 3 weeks 3 weeks 2 weeks 2 weeks 4 weeks 3 weeks 4 weeks 2 weeks 1 week 2 weeks 1 week 1 week 1 week 1 week 1 week 4 weeks 4 weeks 3 weeks 1 week 2 weeks 3 weeks 2 weeks 1 week 2 weeks 1 week 3 weeks 2 weeks 2 weeks


uying what is on sale or in season are great ways to save, but the average family of four annually tosses out $1,300-$2,300 of the food they purchase, so using more of what we purchase and reducing food waste is another cost-saving strategy. Given that food and other organic waste in landfills produces methane, a greenhouse gas that is far more damaging than carbon dioxide, reducing food waste is a great way to help the environment too! This chart will help you store your produce to maximize freshness and reduce waste. A printable guide is available at Limes Mandarins Mangoes Mushrooms Nectarines Onions Oranges Papaya Peaches Pears Peas Peas, Snap Persimmons Pineapple Plantain Plums Pomegranates Potatoes Potatoes, Sweet Pumpkins Radishes Spinach Sprouts Squash, Summer (soft) Squash, Winter (hard) Tomatoes Watermelon Wash and spin or pat dry immediately after purchase; store in a perforated plastic bag wrapped in a dry paper towel. Store in a single layer to avoid bruising. Open area, open container or perforated bag with airflow. Bag or container with water. Closed container.

Store: Counter Counter Counter Refrigerator Both* Counter Counter Counter Both* Both* Refrigerator Refrigerator Counter Counter Counter Both* Counter Counter Counter Counter Refrigerator Refrigerator Refrigerator Refrigerator Counter Counter Counter

Lasts: 3 weeks 2 weeks 2 weeks 2 weeks 2 weeks 4 weeks 3 weeks 2 weeks 2 weeks 2 weeks 2 weeks 1 week 2 weeks 3 weeks 1 week 2 weeks 4 weeks 3 weeks 4 weeks 3 weeks 4 weeks 2 weeks 1 week 2 weeks 4 weeks 2 weeks 2 weeks

Some fruits and vegetables produce ethylene gas that will speed up ripening and can cause early spoilage in ethylene sensitive produce. Consider this when storing your produce. Ethylene Producers: tomato, onion, plum, apple, melon, persimmon, pear, peach, papaya, nectarine, mango, banana (ripe), avocado, apricot Ethylene Sensitive: sweet potato, cabbage, winter squash, watermelon, peppers (hot & bell), peas, broccoli, leafy greens, Brussels sprouts, carrot, cucumber, green bean, cauliflower, banana (unripe)

*Keep on counter for 1-4 days, then store in refrigerator.

SPELLING NUMBERS 1 & DATES goldberg_ad_116.indd

1/25/16 10:46 AM








The Co-op contributes a percentage of sales to local schools and nonprofits every time you shop with a registered debit or credit card.

Sign up today at

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



Cooking Classes

Cooking Classes


s-on nd a


Our program offers something for everyone— cooking classes and workshops for a variety of ages and dietary preferences, wellness seminars and more. Cooking classes include a sample-sized portion of each dish prepared.

workshop Create wild yeasted whole grain dough for perfect bagels.

CLASS REGISTRATION All classes and events are held in the Co-op Community Learning Center & Cooking School at 1914 Alhambra Blvd. unless otherwise noted. Pre-registration is required for all classes. Fees are due at the time of registration.


By Phone 916-868-6399

weekdays from 9 am to 5 pm or call Brown Paper Tickets 24 hours a day 800-838-3006

CHILDREN IN CLASS We are proud to offer many kids and teens cooking classes designed especially for students aged 4-16. Students over 16 are welcome to attend most cooking classes designed for adults, accompanied by a parent or with written permission. If you would like your child to attend an adult cooking class, please request prior approval by calling 916-868-6399. We ask that babies and small children are not brought to class.

Saturday, April 2 10 am-12:30 pm • $49, $40* Cultured or fermented dairy products are nutrient dense and easy to digest. Learn to make yogurt, kefir, buttermilk and sour cream—and then use them in yogurt cheese, sour cream veggie dip, and some great kefir spiced muffins. Janet McDonald, The Good Stuff

A Taste of Spring Monday, April 4 6:30-8:30 pm • $49, $40* The chef from the Occidental Arts & Ecology Center shares inspiration and recipes from her new cookbook in a springtime celebration of food and nature! She will also sign copies of her beautiful cookbook. Olivia Rathbone, OAEC Co-Sponsored by Slow Food Sacramento

Taste & Enjoy: A Taste of our Cooking School

Essentials: Pack your Lunch!

Thursday, April 7 6-7 pm • Free Join us for a preview of our cooking classes and taste what our Cooking School has to offer. Our chef demonstrates one fabulous recipe for students to sample. Receive a special discount when you sign up for future classes during this class.

Tuesday, April 12 6:30-8:30 pm • $25, $20* Packing a nutritious lunch on a budget is easy when you use ingredients from the Co-op Essentials program. Chef Adam shares tips and techniques for: lentil-greens dip with crunchy veggies; barley salad with herbs and feta; cucumber and tofu wrap with creamy mustard, and peanut butter cookies. Adam G. Lovelace

Gnocchi Workshop Saturday, April 9 1-3:30 pm • $49, $40*

In the Kitchen with Ame: Soufflés Monday, April 11 6-8:30 pm • $49, $40*

A Taste of the Philippines Thursday, April 14 6:30-8:30 pm • $45, $35* Learn to prepare traditional Filipino dishes like crispy pork lumpia; chicken adobo; vegetable pancit noodles; kabocha and green beans in coconut milk, and rich and creamy flan. Dionisio Esperas

CANCELLATION POLICY: Fee is nonrefundable and classes are nontransferable with less than a 48-hour cancellation notice. We reserve the right to change any menu due to availability of seasonal ingredients.

Saturday, April 16 9 am-1 pm • $95, $85* Learn to create wild yeasted whole grain dough for perfect bagels. Rose will also go over how you can use your dough to make bialys and Jammy Dodgers, and students will be able to take dough home and practice their new skills! Rose Lawrence, Red Bread

Wednesday, April 20 6-8:30 pm • $45, $35* This wonderful cleansing menu will help support your liver and natural detox pathways and support the transition into spring: green goddess avocado and collard green wraps; marinated asparagus salad with olives and chopped egg; beetapple slaw; green pho, and spinach quinoa croquettes. Terese Esperas and Dr. Antonella Aguilera-Ruiz, ND

Monday, April 18 6-8:30 pm • $49, $40* Delicate floral and nutty Alpine cheeses like Gruyère, Comté, Emmental and Swiss come from high mountains and herds of cows that feast on fresh spring grass and wildflowers after a long winter. We’ll talk, taste and make Alpine-style cheeses in this hands-on class. Sacha Laurin, Winters Cheese

Vegan Indian Curries

V Tuesday, April 19 6-8:30 pm • $49, $40* We’ll create vegan dishes full of flavor and texture: chana masala; potato and cauliflower curry cooked with freshly ground spices; carrotmung bean salad with lime; mixed vegetable korma in a rich cashew nut sauce, and a sweetly spiced coconut burfi for dessert. Shankari Easwaran

Fit to Eat! Thursday, April 21 6:30-8:30 pm • $49, $40* To get the peak performance from your body, nutrition is a key component. Learn about macro nutrients and how they can affect fat loss, muscle gain and performance as we create nutrient-dense dishes: chicken cacciatora with broccoli Parmesan; baked salmon with oven roasted root vegetables, and spinach salad with feta, oranges and almonds. Mayumi Tavalero, ISSA Certified Specialist in Fitness Nutrition


and the

Explore cooking tips and health strategies to make meals that are both nourishing and delicious! SPRING CLEANSE



with Terese Esperas and Dr. Antonella Aguilera-Ruiz, ND

with Terese Esperas and Dr. Antonella Aguilera-Ruiz, ND

with Terese Esperas and Dr. Antonella Aguilera-Ruiz, ND



6 - 8:30PM




6 - 8:30PM


6 - 8:30PM


Lightened Up Asian Monday, April 25 6:30-8:30 pm • $49, $40* Asian classics get a healthy twist! Learn to use fresh ingredients to create 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


CO-OP OWNERS SAVE ON CLASSES!* 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

We expect all students to behave in a safe and respectful manner, and we reserve the right to refuse service to anyone.


The Dr. & the Chef: Spring Cleanse

The Art & Science of Cheesemaking

sat. | april 16 | 9am-1pm Fermented Dairy

Hands-on Bagel Workshop


hands-on class, otherwise all classes are demonstration.


a vegetarian menu

a gluten-free menu

a vegan menu

a class where students must be 21 years or older.

Thi s fu n ha n d s-o n wo rk sh o p wi l l te ach yo u to u s e a nd m a i n ta i n a wi ld-ye a st , na t u ra l ly fer m en te d s o u rd o u gh st a rt e r.


MAY 12

6-9 PM



Cooking Classes

Cooking Classes

Co-op Cooking School instructor Mayumi Tavalero is an ISSA Certified Specialist in Fitness Nutrition, and she's an amazing chef! Join Mayumi and learn how to create delicious dishes that will fuel your body for ultimate fitness and nutrition.

THURS. | APRIL 21 | 6:30-8:30PM Vegan Fresh Mex


Tamale Party!

Tuesday, April 26 6:30-8:30 pm • $49, $40* This light and fresh Mexicaninspired menu features the best of springtime produce: green margarita smoothies; avocado-mango salad with cucumber lime dressing; red chile tofu with black beans, cilantro lime rice, and garlicky greens, and Mexican chocolate arroz con leche with fresh strawberries. Emily Honeycutt

Monday, May 2 6-8:30 pm • $49, $40* Just in time for Cinco de Mayo, learn how to make delicious tamales in your home kitchen. We will make homemade organic masa, and then prepare and enjoy red chili chicken tamales; green chili and pepper jack cheese tamales; fire-roasted salsa, and avocado crema. Dionisio Esperas

Tamale Party!

Thursday, May 5 6-8:30 pm • $49, $40* In our global village, there is no reason to limit our tastebuds! We’ll make naan pizza topped with grilled paneer and Indian spices; chicken kheema tacos; fresh mint masala veggie burgers, and cardamom rose ice cream for dessert. Shankari Easwaran

Thursday, April 28 6-8:30 pm • $49, $40*

Hand-Made Pot Stickers Saturday, April 30 1-3:30 pm • $49, $40* Make pot stickers from scratch in this hands-on class. Sawako guides us in making the wrappers, a shrimp filling and a vegetarian filling. Learn how to use this recipe to make your own spring rolls, wonton soup and more. Sawako Ama





MENU Chicken cacciatora with broccoli Parmesan Baked salmon with roasted root vegetables Spinach salad with feta, oranges and almonds



Discuss how macro nutrients can affect fat loss, muscle gain and performance.

Indian Fusion


Discuss which dietary fats are best to eat and which are best to avoid. MENU Homemade avocado oil mayo Arugula and strawberry salad Poached salmon with fresh dill mayo Asparagus with shallot champagne vinaigrette No-bake dark chocolate coconut bars

THURS. | MAY 19 | 6:30-8:30PM Family Secrets: Lasagne Bolognese

In the Kitchen with Ame: Sauces

Tuesday, May 10 6-8:30 pm • $59, $50* Mother and daughter team Jane and Terese hail from the Emilia Romagna region of Italy. Learn their old world techniques as they prepare lasagna Bolognese from scratch, including handmade spinach pasta, rich meat sauce and decadent béchamel. Jane Hollander Bonifazzi & Terese Esperas

Monday, May 16 6-8:30 pm • $49, $40* Learn to use basic techniques and great ingredients to master sauces that will elevate your cooking. Chef Ame shares her secrets for chermoula with seared seasonal fish; mornay sauce with mini ham and cheese sandwiches; tahini yogurt sauce with roasted vegetables, and two cashew sauces—queso cashew and ranch cashew. Ame Harrington

Intro to Sourdough Bread Baking Thursday, May 12 6-9 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. An equipment kit will be provided to each student to take home. Jane Hollander Bonifazzi

Now You’re Cooking! with Elaine Corn Tuesdays, May 17, 24 and 31 6-9 pm • $195, $175* Local food legend Elaine Corn shares the basics of how to cook in these hands-on classes with simple, delicious recipes! Elaine Corn

The Dr. & the Chef: Brain Health

Cook Once, Eat Healthy All Week

Wednesday, May 18 6-8:30 pm • $49, $40* We’ll discuss how food choices affect the brain and learn to create a menu to support brain health: spicerubbed halibut tacos with avocado salsa and rainbow vegetable slaw; lemon mustard salmon salad lettuce cups; spring asparagus soup; radish salad with Parmesan and basil, and rhubarbstrawberry almond cake. Terese Esperas and Dr. Antonella Aguilera-Ruiz, ND

Monday, May 23 6-8:30 pm • $49, $40* Terese will show how to cook staples such as roasted meats, sautéed greens, grilled vegetables, and savory whole grains ahead and transform them into healthy meals and snacks to enjoy throughout the week. All new seasonal recipes! Terese Esperas

Fats: The Good, the Bad and the Ugly Thursday, May 19 6:30-8:30 pm • $49, $40* Learn about how the body uses different kinds of fats, and how good fats can benefit total body wellness. Our menu includes: avocado oil mayo; arugula and strawberry salad with candied walnuts; poached salmon with fresh dill mayo; asparagus with shallot champagne vinaigrette, and no-bake dark chocolate coconut bars. Mayumi Tavalero, ISSA Certified Specialist in Fitness Nutrition

Hearty Vegan Breakfasts


Saturday, May 21 10 am-noon • $45, $35* Breakfast may be the most important meal of the day— but it can get so boring! Change up your routine with these sweet and savory breakfast ideas that are full of whole grains and free of cane sugar: Marga’s famous beer pancakes; shiitake quiche with a millet crust; rainbow smoothies, and pumpkin-maple-goji granola. Marga den Hoed

Dim Sum Workshop Thursday, May 26 6-8:30 pm • $49, $40* Learn to make a variety of dim sum in this fun hands-on class: chicken and shiitake mushroom pot stickers; pork siu mai (a Cantonese steamed dumpling), and vegetable spring rolls. Dionisio Esperas

Filled Pasta Workshop Saturday, May 28 1-3:30 pm • $49, $40* Practice traditional pasta making as you mix, roll and cut fresh pasta and stuff it with a variety of tasty fillings. We’ll make a four-cheese tortellini with fresh herbs; mushroom mezzaluna, and spinach ravioli with a tomato-basil cream sauce. Lucia Oliverio

Sensational Sushi Thursday, June 2 6-8:30 pm • $49, $40* Learn to choose the best fish and practice techniques for making hand rolls and maki sushi rolls. We’ll make a spicy California roll with avocado; a smoked-salmon hand roll with pickled red onions, and a seasonal veggie roll. Dionisio Esperas


Mai Pham


Mai Pham, the chef behind Lemon Grass and Star Ginger restaurants shares some of her favorite recipes.

F R I DAY | J UN E 10 | 6 - 8 PM

COOK ONCE Eat Healthy All Week Cook a few things ahead of time to create a week’s worth of delicious wholesome meal options.



6 PM8:30 PM




Kids and Teens

Homemade Gnudi Workshop

Wine Country Cuisine: A Taste of Spain

Saturday, June 4 2-4:30 pm • $49, $40* Gnudi are essentially tasty ravioli prepared without the dough wrappers. 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

Saturday, June 11 3-5:30 pm • $59, $50* Chef Ame brings us a menu inspired by Spain’s traditions of great food and fabulous wine. Sommelier Adam pairs each dish with a distinctive Spanish wine. Menu: batter-fried tapas—a mix of vegetables, fish and olives—with saffron-orange aioli; garbanzo creamy soup with chorizo oil and croutons; lamb meatballs with tomato mint sauce, and churros and drinking chocolate for dessert! Ame Harrington and Adam G. Lovelace

Summer Pies Monday, June 6 6-9 pm • $65, $55* Pies are a blank canvas for delicious summer fruit and your own creative expression. We’ll cover the pie basics, practice making and rolling out dough, as well as decorating the top to make an edible work of art. Each student will create a full-sized seasonal fruit pie. Rose Lawrence, Red Bread

Art & Science of Cheesemaking Thursday, June 9 6-8:30 pm • $49, $40* Beer and cheese complement each other in both aroma and flavor. Sacha shares her recipe for beer-washed cheese that is perfect for beginners as well as for advanced cheesemakers ready for a challenge. Sacha Laurin, Winters Cheese

Fresh Asian Flavors with Mai Pham Friday, June 10 6-8:30 pm • $65, $55* The chef behind Lemon Grass and Star Ginger restaurants joins us for a celebration of fresh Asian flavors. Mai Pham will share some of her favorite recipes, as well as ingredients and techniques that are essential for contemporary Asian cuisine. Mai Pham


Super Summer Salads Monday, June 13 6:30-8:30 pm • $49, $40* Make salad your main course with these satisfying recipes: cool soba noodle salad with five-spice rubbed pork tenderloin; Mediterranean grilled vegetable salad with warmed goat cheese; crispy buttermilk chicken salad with tarragon dressing and corn bread croutons, and BLT salad with baby gem lettuce, heirloom tomatoes, smoked bacon and grilled country bread. Terese Esperas

Falafel Fest Tuesday, June 14 6-8:30 pm • $49, $40* Gather your friends and family for a celebration of everyone’s favorite Middle Eastern street food! Learn to make perfectly crispy falafel, with accompanying sauces, tabbouli, hummus, and basboosa—a sweet semolina coconut cake. Shankari Eswaran




SPAIN MENU Batter Fried Tapas Creamy Garbanzo Soup Lamb Meatballs Churros & Drinking Chocolate


3-5:30 PM


Favorite Things Friday, April 29 3-4:30 pm • $15, $10* Story time meets snack time as we read Yoko by Rosemary Wells and make vegetarian sushi rolls together. Featuring guest reader, Nate Halsan, from the Sacramento Public Library. Ages 4-6

Can Do! Small Batch Canning Saturday, June 18 10 am-12:30 pm • $49, $40* Small batch canning is a minimal time commitment with maximum creative potential! Janet will equip you with the technical knowledge and delicious recipes to make the summer bounty last: strawberry honey jam with orange zest; peach rosemary shrub, and blueberry jam with crystallized ginger. Janet McDonald, The Good Stuff



with Béchamel Sauce

Vegetable Spring Rolls

Savory Broccoli, Ham & Cheese Crepes

Salad with Classic Vinaigrette Summer Fruit Galette

Bean and Cheese Pupusas


Thursday, June 16 6:30-8:30 pm • $49, $40* Mayumi shares essential grilling techniques using Asian flavors for tangy dishes that will get you through the summer: teriyaki chicken; beef bulgogi with rice in lettuce wraps; chicken satay with spicy peanut sauce, and baby back ribs with hoisinBBQ sauce. Mayumi Tavalero

Each day’s menu will focus on a different cuisine from around the world. We’ll also take a break from the kitchen each day and incorporate ways to make fitness fun.


| JUNE 11

Asian Grilling


Cooking Classes

The Dr. & the Chef: Herbs and Spices Monday, June 27 6-8:30 pm • $49, $40* We’ll focus on the nutritional value of key herbs and spices with a deliciously eclectic menu: salad of bitter lettuces, herbs and goat cheese; ginger, spinach and lentil soup; avocado chimichurri with herb marinated grilled prawns; potatoes with zucchini and thyme, and cardamomcinnamon rice pudding. Terese Esperas and Dr. Antonella Aguilera-Ruiz, ND

Chicken Gyro Wraps

with Tzatziki Yogurt Sauce


Mexican Chocolate Brownies

with Handmade Pizza Dough

Caesar Salad Strawberry Gelato

Mon. JUNE 20 to Fri. JUNE 24

9AM-1PM each day Ages 9-14

$350 • $300 CO-OP OWNERS






Pizza Party

Visit for more class details.



Saturday, April 23 10 am-12:30 pm • $45, $35* We will work together to shape and build pizzas, practice with homemade dough and use different sauces and toppings, inspired by the regional pizzas of Italy. Rose Lawrence, Red Bread Ages 10-16

Almond Cookies

Avocado Salsa

Individual DIY Calzones

Friday, May 20 4-6 pm • $25, $20* Let’s work together in the kitchen to make real food with a healthy helping of fun! Menu: leafy green tarts candied carrots strawberry lemonade Ages 6-9

Stir-Fried Garlic and Sesame Green Beans



Spring Picnic

Chicken Potstickers


Designed for teens who are experienced in the kitchen and wish to hone their skills. Each day focuses on a different set of techniques, ending with a fabulous meal that we will all enjoy together.

9:30AM-1:30PM EACH DAY






Chicken and Vegetable Stir-Fry, Pan Fried Asian Noodles Caramelized Bananas



Sweet Potato Biscuits Rosemary Focaccia Summer Fruit Pie



Handcut Noodles with Bolognese Sauce Herbed Ricotta Ravioli & Three-Herb Pesto Gelato with Raspberry Sauce

$210, $180 Co-op owners



Community Education

Health and Wellness

Spring Farm Tour to the Capay Valley

Healthy Eating on a Budget

Restoring Health with Fermented Foods

Saturday, April 2 9 am-4 pm • $85, $75* Transportation and a farm fresh lunch included. Explore the fertile Capay Valley and enjoy the bounty of the region. We will begin and end at the Co-op and stop at three organic farms. with Slow Food Sacramento

Wednesday, May 4 6-7:30 pm • $10, $5 for people on the Co-op Community Discount Program

Wednesday, April 6 6:30-8:30 pm • $25, $20* Fermented foods are rich in probiotics, enzymes, vitamins and minerals that can help aid digestion and boost the immune system. We will sample a variety of fermented foods and beverages and discuss the benefits of incorporating more of these foods into our diets. Dr. Goli Sahba and Dr. Maxine Barish-Wreden

Rethink Food “Waste” Saturday, April 30 9 am-noon • $10 benefits ReSoil Sacramento Kick off Compost Week with a short journey exploring different ways to rethink food “waste.” Starting at the Co-op, we will make the rounds with ReSoil Sacramento, ending at Midtown Freedom Farm for snacks and a composting demonstration. Bicycling is recommended, but directions will be provided to drivers. ReSoil Sacramento

Shop by Bike Clinic Wednesday, May 11 6:30-8:30 • $15, $10* Proceeds benefit SABA (Sacramento Area Bicycle Advocates) May is Bike Month—the perfect time to resolve to shop, commute and explore by bike. We will demo bike gear and inspire you to easily run your everyday errands by bike—riding more and driving less. Meet fellow cyclists and enjoy refreshments from Bike Dog Brewing and the Co-op. City Bicycle Works of Sacramento



6:30-8:30 PM

PR O C E E D S BE NE F I T S AB A ( S AC B I K E . O R G )



Exploring Time Banking

Sunday, May 22 2-4 pm • Free Since 1989, Camellia Waldorf School has been inspiring children to make, craft, tinker, and problem solve, leading to spatial thinking skills that support achievement in math and science. Come see what Camellia’s K-8 students have been working on and try your hand at some fun DIY projects designed for children aged 4 and up!

Saturday, June 4 10-11:30 am • $5 benefits Community Skill Exchange~Sacramento Time banking is an innovative economic model in which community members trade their skills and talents with each other, hour for hour, instead of money. This concept is mobilizing people to make better use of their time and skills and connect with one another; join us to learn more and get involved! Community Skill Exchange~Sacramento.

Walk, Talk & Taste Saturday, June 25 1-3 pm • Free

Ride More, Drive Less!


DIY with Camellia Waldorf School

$10, $5 for Community Discount Program (Proceeds go to the Co-op Community Kitchen)



City Bicycle Works of Sacramento will demo bike gear and inspire you to easily run your everyday errands by bike. Meet fellow cyclists and enjoy refreshments from Bike Dog Brewing and the Co-op.



Space is limited Pre-registration required



Have you been searching for the best selection of local, organic and healthy foods? Check out our Co-op and learn what makes us unique.





6-7:30 PM


1 - 3 PM • FREE


Good Health in a Bottle! Homemade Kombucha Wednesday, April 13 6-8:30 pm • $35, $25* Discover the healing power of kombucha—a sparkling, detoxifying fermented tea that is loaded with active enzymes, viable probiotics, amino acids, antioxidants and polyphenols. You will leave class with your own mother culture and a customized brew to start your first batch. Sacha Laurin

The Dr. & the Chef: Spring Cleanse Wednesday, April 20 See Class Schedule page 3 for details

Spring Cleaning for Your Body Wednesday, April 27 6:30-8 pm • $15, $10* Our immunity is dependent upon healthy working systems which require just as much maintenance as our cars. We will discuss the skin; colon; liver, and kidneys, as well as the diet, lifestyle, and herbal tools for detoxifying and maintaining these systems. Dr. Suzette Lanzarotta

Natural Sodas 101 Monday, May 9 6:30-8:30 pm • $35, $25* Beat the heat with naturally effervescent, delicious and nutritious natural sodas! We will ferment seasonal fruits and roots to create homemade sodas and syrups: ginger bug; ginger ale; blueberry syrup soda; and a rhubarb shrub. Rose Lawrence, Red Bread

Fuel for Performance Saturday, May 14 10 am-noon • $25, $20* An active lifestyle requires proper fueling for mind and body! We will go through a short circuit-style workout and discuss proper pre- and post-workout nutrition to support all the hard work you invest in movement. Jess Sayo, Fitness Rangers and Scott Estrada, Wholehearted Juice Co.

The Dr. & the Chef: Brain Health Wednesday, May 18 See Class Schedule page 5 for details

DIY Green Cleaning Wednesday, May 25 6:30-8:30 pm • $25, $20* Could your conventional household cleaning products be doing more harm than good? Learn about safe, natural, highly effective cleaning alternatives that are easy to make yourself and discuss how to use antibacterial and antiviral essential oils too. Kat Fleming

Strengthening Digestion: Eating for Summer

Vitality and Balance: Nutrition for Optimal Women’s Health

Wednesday, June 1 6:30-8:30 pm • $15, $10* Our digestion fluctuates according to the seasons; while eating cooling foods is important during the summer heat, we must also protect our digestive fire so that our digestion doesn’t become “too cool.” Learn how to counterbalance the heat of summer according to principles found in Chinese Medicine. Grayson Estrada, MTCM

Wednesday, June 22 6:30-8:30 pm • $15, $10* Learn to support your health through all stages of life within the framework of nutrition, lifestyle and natural tips to promote proper hormonal balance. We’ll uncover the key stages in a woman’s lifetime and pertaining health issues such as thyroid, adrenal, PMS, menopause, and everything in between. Dr. Antonella Aguilera-Ruiz, ND

Food Allergies + Healthy Weight Management

The Dr. & the Chef: Herbs and Spices

Wednesday, June 15 6:30-8 pm • $15, $10* Food allergies are responses mounted by the immune system, and there is a direct relationship between an inflammatory immune response and weight gain. If you are battling food allergies and have trouble losing weight, join us as we discuss the relationship between weight management and the immune response. Dr. Suzette Lanzarotta


Monday, June 27 See Class Schedule page 6 for details

Understanding and Alleviating Headaches Wednesday, June 29 6:30-8 pm • $15, $10* Headaches are no fun, and it’s difficult to alleviate them for good. Understanding your symptoms can lead to prevention and alleviation; we’ll discuss many causes of headaches, as well as some amazing solutions. Dr. Damon West




Farm Classes Solar Cooking Class

Propagation for the Home Gardener Saturday, April 2 9:30 am-12:30 pm $25, $20* Discover the magic of creating new plants! Learn how to make a balanced potting soil mix, sow for succession planting, germinate seeds and ensure that your seedlings thrive. You’ll walk away with confidence and new skills, and some new plants too! Michele Ranieri

The Herbal Way

DIY Succulent Garden

Succulents in a Wine Bottle

Wednesday, April 6 6-8 pm • $25, $20* (plus a $30 materials fee, payable to the instructor in class) Succulents are fascinating, beautiful, and easy to maintain. Bring your own container and create a selfcontained succulent garden. A variety of succulents, soil, top dressings, and embellishments will be available to choose from. Pamela Marentis, The Succulent Marketplace

Wednesday, April 13 5:30-8:30 pm • $25, $20* Bring medicinal plants into your everyday life to promote overall wellness and address minor illness and injury. We will discuss the healing properties of several common herbs and how to incorporate them through cooking, everyday tonics, and simple home remedies. Daylin Wade

Wednesday, May 4 5:30-8:30 pm • $25 (plus a $35 materials fee, payable to the instructor in class) The fun doesn’t have to end when the wine is gone! Learn how to create and design your own sweet mini succulent garden in a bottle—a perfect gift for Mother’s Day! Pamela Marentis, The Succulent Marketplace

Creating an Herbal Medicine Chest I Saturday, May 7 9:30 am-12:30 pm • $25 (plus a $10 materials fee, payable to the instructor in class) This hands-on class will provide an introduction to making simple herbal remedies at home, including teas, tinctures, salves, poultices, and more. Participants will practice medicine-making techniques and leave with remedies of their own. Taking “The Herbal Way” first is recommended but not required. Daylin Wade

Preparing your Summer Garden Saturday, May 21 9 am-noon • $25 Plan your garden space for optimal production and enjoyment in this hands-on class. You will learn how to prepare, plant and care for an abundant, thriving summer garden. We will discuss starting seeds, crop selection, garden layout, and more. This class is perfect for brand new gardeners or for those who are new to this growing region.

Saturday, June 11 10 am-2 pm • $40 Solar cooking allows you to cook your food while saving time, energy and money! Learn how solar cooking works and the pros and cons of different types of cookers. We will discuss how and when to solar cook and provide recipes for success. Try solar-cooked foods and learn about how solar cookers are helping to change lives. Paul Barth

Creating an Herbal Medicine Chest II Saturday, June 18 9:30 am-12:30 pm • $25 (plus a $10 materials fee, payable to the instructor in class) For those who have taken “Creating an Herbal Medicine Chest I” or have some experience making basic herbal remedies, this class will delve deeper into the art and science of herbal preparations. We will discuss how to put together herbal formulas, effectively extract medicinal properties, and practice advanced medicinemaking techniques. Daylin Wade

All classes will be held in the Schoolhouse 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 Soil Born Farms is a 501(c)3 and proceeds benefit the education program.



Sacramento Natural Foods Co-op Spring Issue of the Fork  

Waste Not Want Not!

Sacramento Natural Foods Co-op Spring Issue of the Fork  

Waste Not Want Not!