September - Honest Weight Food Co-op

ORE
HOURS
ST
HONEST WEIGHT FOOD CO - OP
100 WATERVLIET AVENUE • ALBANY NY
(518) 482-2667 (482-COOP)
MONDAY – FRIDAY
7:00 – 9:00
SATURDAY–SUNDAY
8:00 – 9:00
ISSUE #398
SEPTEMBER 2013
Welcome to Watervliet Ave!
PRINTED with SOY INK on RECYCLED PAPER
:
by Deborah Trupin
Honest Weight Celebrates
Grand Opening of New Store
On Thursday, August 8, Honest Weight Food Co-op members
and shoppers celebrated the opening of the new store at 100
Watervliet Avenue with a day of festivities and a ribbon cutting ceremony.
Enthusiasm for the new store was evident in the opening
remarks by HWFC staff and members, as well as Congressman Paul Tonko, Mayor Jerry Jennings, Albany County Deputy Executive Christine Quinn, and Albany-Colonie Regional Chamber of Commerce President and CEO Mark Egan. Said
HWFC communications leader Lily Bartels, “Today officially
marks the culmination of a dream and a giant leap into the
future as we grow forward.”
Many of the speakers highlighted the theme of the importance of member-owners to the success of Honest Weight.
HWFC Board President Lynne Lekakis said, “We especially
want to thank all our owners for their support. Each contribution has helped us get here. Every committee meeting, basket of groceries, tip about a product, every action landed us
here—in this beautiful new store that will be a resource for
years to come.”
The topic of food was also in evidence with HWFC project
manager Lexa Juhre noting HWFC’s commitment to showcasing local farmers and producers, and Deputy Executive Quinn
(on behalf of Albany County Executive Dan McCoy) recognizing HWFC’s importance in providing Albany residents with
more healthy food options.
Thanks was another prevalent theme of the day. Lily and
Lynne each offered thanks not only to Co-op members, but
also to funders including M&T Bank, the Cooperative Fund
continued on page 2
What’s
the Scoop?
Cutting the ribbon to officially launch the new Honest Weight are, left to right: Congressman
Paul Tonko; HWFC Board President Lynne Lekakis ; founding Co-op member Keith Pickard;
Albany Mayor Jerry Jennings; Albany-Colonie Regional Chamber President Mark Eagan; and
Albany County Deputy Executive Christine Quinn.
• Faces & voices from our
new Co-op 4
• Vets finding space to heal 6
• Quinoa & apples & celeriac… 8
• Yummy yogurt from sheep 10
• Ruth Ann Smalley's new book 11
• Fresh pesto in a flash! 12
• Summer news from the Board 14
• Had your variety meats
today? 16
• Don't forget your PLUs! 18
• All things cantaloupe 20
• Nourish your body with
rosehips 24
Behind
the Co-op
The Honest Weight Food Co-op (HWFC)
is an organization owned and operated
by its members. Its main purposes are to
supply high quality natural foods at low
cost to both members and non-members,
and to bring people together through
cooperative action.
Board of Directors
President: Lynne Lekakis
Active HWFC members work
three hours per month and receive a
discount off ticketed prices. Please see
the Customer Service Desk for more
information about becoming a member.
Vice President: Bill Frye
Treasurer: Hilary Yeager
Secretary: Erin Shaw
Honest Weight is currently located
at 100 Watervliet Avenue in Albany,
New York.
Committee Liaisons
Bylaws Panel
Ned DePew
518-732-2117 [email protected]
Communications
Roman Kuchera
Finance
Hilary Yeager
Governance Review Council
Bill Frye
518-810-7924 [email protected]
Membership
Marwin Margolies
518-810-7924 [email protected]
Nonprofit
Bill Frye
518-810-7924 [email protected]
Nutrition & Education Rebekah Rice, Erin Shaw
Personnel
Ron Royne
Strategic Planning Lynne Lekakis, Sam Messina
518-427-7386 [email protected]
Governance Review Council
Leif Hartmark, chair [email protected]
Leadership Team
(518-482-3312+ ext.)
Finance manager: Alfred Bouchard
(x107)
Systems leader: Lexa Juhre
(x101)
Communications leader: Lily Bartels
(x116)
Member coordinator: Nate Horwitz
(x104)
Outreach coordinator: Amy Ellis
(x128)
Marketing/Merchandising
coordinator: Jennifer Grainer
(x106)
Education coodinator: Colie Collen
(x219)
Front End manager: Katie Centanni
(x109)
Bulk manager: Leigh Nowicki
(x130)
Cheese manager: Tom Macgregor
(x118)
Food Service manager: Donna Quinn
(x108)
Grocery interim manager: David Aubé
(x119)
Meat interim manager: Nick Bauer
(x113)
Produce interim manager:
Brandon Bissell-Evans
(x102)
Wellness manager: Kevin Johnston
(x111)
The contents of the Coop Scoop are
for informational purposes only
and not intended to be a substitute
for professional medical advice,
diagnosis, or treatment. Always seek
the advice of your physician or other
qualified health provider with any
questions you may have regarding a
medical condition. Never disregard
professional medical advice or delay
seeking it because of something you
have read in the Coop Scoop.
2
How to contact the Co-op… Postal mail – Honest Weight Food Co-op,
100 Watervliet Avenue, Albany NY 12206 • Phone – 518-482-2667 (482-COOP)
Email – coop@ honestweight.coop • Website – www.honestweight.coop
HWFC CELEBRATES GRAND OPENING OF NEW STORE, from p. 1
of New England, the Community Loan
Fund of the Capital Region, the NY State
Business Development Corporation, the
Al Tech Loan Fund.
Albany Mayor Jennings praised Sano-Rubin Construction Company and
thanked Lynne and Albert “Duke”
Bouchard, HWFC finance manager, for their good work and persistence in bringing the new store to fruition. Lynne also praised the Leadership
Team—Lily, Lexa and Duke, while Lexa
thanked Lynne, calling her “our rudder
and at times outboard motor.”
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HWFC Board President Lynne Lekakis (right)
addresses the gathering as Communications
Leader Lily Bartels looks on.
Lily thanked Envision Architects
and also acknowledged Sam Coleman,
president of Albany’s West End Neighborhood Association, for representing
Co-op’s new neighbors. She said that
HWFC members are looking forward to
getting to know the residents of this vibrant community.
Another highlight of the remarks
were founding members Gary Goldberg and Keith Pickard, who talked
about the earliest days of HWFC and
their thoughts on the contemporary Coop. Keith praised HWFC for remaining
open to all and said that part of the Coop experience is bringing people into
the Co-op community. Gary recalled
the people coming and going from his
house on Washington Avenue and the
trucks pulling up to make deliveries. In
retrospect, he wonders what the neighbors must have thought. For the present
and future, he said “it is the community that matters and what is better than
that?”
Coop Scoop
Lynne, Lexa, and Mayor Jennings cut the ribbon
with the help of Congressman Tonko, founding
member Pickard, Chamber President Egan, and
County Deputy Executive Quinn—and HWFC
was “officially” launched
in its newest incarnation. Celebrations continued with face painting,
live music, and a bicyclepowered banana smoothie maker, featuring Equal Exchange
staff as the smoothie makers. HWFC’s
Ryan Rose, assistant finance manager, dressed as a banana and distributed
smoothie samples.
In the parking lot, energetic and
heat-resistant HWFC members helped
shoppers find parking spaces, as even
the new, large, parking lot was filled to
capacity. Inside the store, members and
shoppers tasted samples, explored the
merchandise, chatted with old friends,
and potential members learned about
joining HWFC.
The store was crowded with happy
shoppers, who each received a commemorative HWFC cloth shopping bag.
There were raves for the space, the deli,
the parking lot as well as the expanded
bulk section.
Many members and shoppers would
probably echo Co-op member and
front end staffer MaryAnn McNamara who, when asked what she liked best
about the new store, said: “Oooooooh!
There’s so much, it’s hard to pick one
thing…!”
“Since 1976, we have provided
high quality food to the
Capital District. We’ve done
that by supporting regional
farmers and small producers,
by providing jobs with a
living wage and excellent
benefits, by producing
education programs about
food and the environment,
by keeping our food and
product manual at the center
of our buying practices
and, most importantly, by
exercising every day how to
be cooperative—both in and
outside our walls. It’s not
always easy, but we’re here
today celebrating because it
does work.”
–Lynne Lekakis,
President of the Board,
Honest Weight Food Co-op
Guidelines
for Coop Scoop
article submissions
1. You must include your NAME and PHONE
NUMBER on all submissions. Articles without a
name and phone number will NOT be accepted.
Submissions by e-mail are preferred.
2. Article deadline is the 10th of the month,
at store closing time.
3. Handwritten copy is NOT accepted
without prior approval.
4. Please e-mail your article to both
[email protected] and
[email protected].
All articles are printed at the discretion of
the Editor and Editorial Board. It is a policy
of the Coop Scoop only to print articles
that have been signed.
Work credit for articles is only available if
pre-approved by the Scoop Editor.
Behind the
Scoop
““From its humble beginning close to 40 years ago as a small buying
club…to the beautiful state-of-the-art facility you see before you today;
from its original dozen or so members to today’s nearly 9,000 memberowners, Honest Weight has always embodied what a group of determined
people committed to the same goal can achieve.”
–Lily Bartels, HWFC
Communications Leader
September 2013
Editor: Judy Trupin
[email protected]
Production designer:
David Ford
[email protected]
Online calendar editor:
Holly Grieco
[email protected]
Advertising rep: Kim Morton
518-330-3262
[email protected]
Distributors: Nancy Fisher, Doug O’Conner
Printer: Digital X-Press
3
Just a few of the things we love
about our new Co-op…
Interviews and photos by
Deborah Trupin, Hope Perlman
& Cecelia Amory
Susan Fiehl, member for more
than 30 years.
Christina Manning,
member, shopper since
1995.
“The parking! It’s so easy to
run in and out. And the store
has so many choices now.”
“I love the light
and the fresh
flowers. Everyone is
extremely friendly
and there is a
common space with
lots of windows.”
Sylvia Wheeless (with husband Michael and the lunch
they were about to purchase), member since “the early
days on Quail St.”
“The expanded deli is fantastic… and also the
produce!”
Kathy Koch, member “since Quail St.,” with
Juniper, age 3, and Madeleine, age 2.
“The larger variety of choices, opening
my horizons. Shopping is like an
education… There is always someone
here to answer questions.”
Ryan Rose, member
for about 3 years, now
staff (assistant finance
manager), shown here
as the “banana du
jour” offering samples
from the bike-powered
smoothie maker.
Sharon Wemple (right), member-worker in produce for 5½ years,
and Mary Ann McNamara, member for 5½ years and front end staff
for 3½ years.
Sharon: “Really enjoying the meat department and fresh
produce—it’s so expanded.”
Mary Ann: “Oooooooh! There’s so much, it’s hard to pick one
thing… But how much easier everything at the service desk is
and how happy the customers are!”
(Reporter’s note: Every time I go to the Co-op when Mary Ann
is working, she is so cheerful talking with people who’ve just
found Honest Weight and want to find out how they can join.
That’s one of my favorite things about the new store! – D.T.)
4
“The amount of
space that everyone
has… I now have
a desk and a bit of
privacy at work.
The café is great.
Teaching kitchen is
phenomenal. And
the beer!”
Andrea Aubé, age 12,
member through her
family and shopper
since she was born. Her
father, David Aubé, is
interim manager of the
grocery department.
“The prepared food
section… It has more
selection than the old
store did.”
Coop Scoop
Daniel Thomas
Griesaw, member
for as long as he’s
shopped at Co-op,
about 3 years.
“Family atmosphere
among co-workers,
teamwork—
everyone is a team
worker in spirit.”
A member since 2006, Sheila Foraker
(right) with friend Deela Khan, visiting from
South Africa.
Sheila: “I love the extensive bulk
section and that it’s so well laid out!”
Deela: “The eye-catching layout and
the spaciousness.”
Felix Pitre, shopper for 7 years, member for about 1 year.
“First visit to the new store… The space is amazing, the facilities too. It’s like a
destination.”
Molly Rooney,
member for
7 months,
occasional
shopper before
that.
“The expansion
of the bulk
section.”
…faces & voices from
Honest Weight
Cece Amory,
shopper
since 2009.
“I like the
deli.”
Anna Patka, member
since 1989, shops for
her dog Lila (pictured).
Adah Hetko, shopper.
Her mom has been a
member since before
she was born.
“A lot of the same
people and things.
I like that there are
more tables in the
café so people can
sit and enjoy the
scrumptious snacks.
Also the seating
outside. And the
logos on the wall
like ‘Eat good
food.’”
September 2013
Sue Oringel, shopper since 1980, member for
about 9 years.
“A lot of new people coming in. There is
so much here. There’s no reason to go
anywhere else now.
“Shopping in the
original store was
a challenge with
an infant in a
backpack. It felt like
paradise when we
moved to Central
Avenue. The new
store is beyond all
expectations, with
so much space
for browsing and
contemplating
delicious meals.
And Lila loves the
natural dog food
and treats!”
5
A report from the Food For Thought film series
by Ruth Ann Smalley
…offering vets a space for healing
June’s documentary was The Welcome:
A Healing Journey for War Veterans
and Their Families. Along with other
recent films such as On the Bridge and
Free the Mind, The Welcome draws attention to the experiences of military vets,
particularly their struggles with PTSD.
Producers Kim Shelton and Bill McMillan record the riveting, disturbing process as a group of veterans—having
seen service from Vietnam to Afghan-
istan—gather for a five-day retreat in
Oregon.
The retreat’s intent is to provide a
space for healing, as well as a ceremony of welcoming home. Led by Michael
Meade, a storyteller with a background
in myth and depth psychology, the
program involves writing poetry that
the vets will share with the public at
an Ashland theater at the end of their
week. “Poetry,” Meade explains, “we’re
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6
using that word to mean the speech of
the soul.”
That’s definitely what we get. The
thoughts and writings the participants
share are powerful and painful. The
group struggles to find a language to
express, even to each other, the depth
of their suffering and the ongoing impact of war on their daily lives and beliefs. Their stories are raw, graphic,
eloquent.
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Coop Scoop
As the week goes on, we see the group
dynamic become more complex. Two
Native American women veterans
bring a perspective to the program that
the group must work hard to hear out.
Their critique runs deep, and viewers
may differ about just how they think
this plays out as a process. Eventually,
however, a cohesion appears to develop
out of the group’s effort to engage with
the women’s courage and honesty. By
the final performance, we see a camaraderie, one that respects the individual while recognizing common ground
as warriors, never truly at home in a civilian culture.
The evening’s panelists were Suzanne
Rancourt and David Pierce. Rancourt is
a Native American veteran herself, who
works as an expressive arts therapist
specializing in post-traumatic stress
and traumatic brain injury. Pierce
served in the Navy and has interned
with Soldier’s Heart and mentored vets.
Affirming the need for a healing ceremony, both spoke of the risks when retreats are not handled appropriately.
For instance, Rancourt felt the Native
women were experiencing re-traumatization in the film. Pierce described how
the Soldier’s Heart retreats were run
more as a circle than the teacher-led
model in the film, “bringing civilians
in, rather than putting vets in front.”
September 2013
FOOD FOR THOUGHT: An Evening of Socially Relevant Cinema is co-presented
by Honest Weight, WAMC Northeast Public Radio and the New York State Council on
the Arts. Along with a documentary film, the monthly event features food samples from
the Co-op and a panel discussion highlighting social, political, environmental and
community issues. Next up…
Thursday, September 19
A documentary about men
and women—and all the
variations in between—TRANS
takes us on an up-close and
very personal journey into the
transgender world through
the memorable stories of its
remarkable cast of characters.
Along the way, the film
illuminates the transgender
community, perhaps the
most misunderstood and
abused minority in America
and worldwide. The story
begins with Lt. Commander
Christopher McGinn, a Navy
flight surgeon selected to
serve on two NASA space
missions. But once discharged
from the armed forces, Chris
McGinn took on a different
mission… one from which
he would never return. Now,
Dr. Christine McGinn is finally able to tell her own amazing story—opening a
door into the complex and dramatic world of TRANS.
A Q&A with producer Dr. Mark Schoen follows the screening.
All screenings at The Linda, WAMC’s Performing Arts Studio, 339 Central Ave., Albany.
6pm reception, 7pm film. More info and tickets ($8): www.wamcarts.org/eventlist, or
call 518-465-5233 ext4.
7
Quinoa, Celeriac
& Apples
Apples
The Nutrition and Education Committee promotes whole, minimally-processed foods with an emphasis on those which are seasonal, local
and organically grown. This month,
the NEC is promoting quinoa, apples
and celeriac; apples and celeriac have
been chosen because of their seasonality and their availability to be purchased from local growers. Quinoa
was chosen because 2013 has been declared “Year of Quinoa” by the U.N.,
and because of its nutritional density.
Quinoa
Although used like a grain, quinoa
is the seed of a grain-like crop called
“goosefoot.” Quinoa has been consumed for the past 5,200–7,000 years,
and was domesticated about 3,000–
4,000 years ago. The Incas considered
it to be a sacred grain, but during the
Spanish conquests of the 14th–17th
centuries, cultivating this crop was
forbidden. Quinoa originated in the
area of the Peruvian Andes of South
America. This area provides the optimal climate for quinoa growth—
about 25°F at night and 95° during
the day. The red and white quinoas
sold at the Co-op are grown in Bolivia
and the black is grown in Peru.
Quinoa is considered to be a complete protein because it contains
18 essential amino acids. A 3.5 ounce
serving of quinoa provides high
amounts (one-third or more of the
daily recommended amount) of the
following: thiamine (B1), riboflavin, vitamin B6, folate (B9), calcium,
iron, magnesium, zinc and phosphorus. This serving size also provides
14 grams of protein. While quinoa
is not technically a grain, it is digested like a grain based on its glycemic
index. Quinoa is a “pseudo-cereal,”
like chia seeds or buckwheat, and has
many similar properties to cereals
such as rice. It is no surprise that quinoa cooks like rice, with a 2:1 ratio of
water to quinoa.
8
There are over 7,500 cultivars (varieties) of apples. The apple tree originated in Western Asia. The United States
is the world’s second leading producer
of apples. China is the first. The Coop offers between 55 and 70 different varieties of apples throughout the
year. Many of the apples we sell are
from Samascott Orchards in Kinderhook, NY.
In the right environment, a few
popular types of
apples w ill last
up to a year, and
the process of preser ving them
d o e s n’t i nvolve
adding chemicals
to them, as one
might think. The
process of storing
apples has actually been around
for thousands of
ye a r s , a nd t he
one used today by
many apple producers such as Samascott Orchards
r e ma i n s p r e t t y
much the same.
T he key to preserving apples is
a controlled atmosphere. The temperature must be
around 32–33°F.
With increased
te c h nolo g y, t he
cont rolled- atmosphere apple storage rooms
have a few additional specif ications. They must
be at 10 0 % relat ive hu m id it y.
This is so that the
fruit won’t lose moisture. The rooms
are also sealed airtight. They have
a very small amount of oxygen because, without it, the fruit would die;
but with just a little oxygen, the ap-
by Emily Hamilton Epstein
and the Nutrition & Education Committee
ples give off only a small amount of
carbon dioxide, allowing them to stay
fresh longer. This is why apples will
last longest (up to two weeks) stored
in a sealed plastic bag, and kept in
the back of the fridge. But do not put
an apple near others that are overly
ripe. All fruit produces ethylene when
ripening. Introducing one fruit to another already producing ethylene will
cause others to produce it and to ripen more quickly, as well. Some types
of apples that store well include Fuji,
Gala, Red Delicious, Crispin, Braeburn, Pink Lady and, finally, Granny
Smith, which keeps best of all.
Nutrition-wise, apples are very
good for many parts of the body.
They have antioxidants, which prevent damage to cells, and cancerfighting phenolic compounds. Con-
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suming apples may help weight loss,
lower cholesterol, and prevent dementia. Apples can be used to produce a
variety of products including juice, cider (alcoholic or non-alcoholic), apple cider vinegar, applesauce, apple
seed oil or pectin, and can be used in
sweet or savory dishes.
Celeriac
Celeriac, also known as celery root, is
a turnip rooted celery. It is a root vegetable, and it is a corm, which is a water storage organ of a plant. Its shelf
life is 3–4 months if stored between
32° and 41°F. It contains half the carbohydrates, calories and fat of a potato, and 3.5 ounces provides 40% of
the daily recommended vitamin K.
To prepare, peel the celeriac, and
then you can eat it raw or prepare
it as any other root vegetable. It can
be mashed, used in soups or sauce,
diced, baked or sautéed. When chopping it, celeriac smells quite strongly like celery. Raw, it has a healthy
taste and a somewhat crunchy texture. Cooked, the texture is similar
to a potato’s, with a more exciting
flavor. The variety sold at the Co-op
September 2013
comes from Dennison Farm, located
in Schagticoke, New York.
References
Apples (2013, July 1). Wikipedia. Retrieved from http://en.wikipedia.org/
wiki/Apples
Celeriac (2012, July 12). Wikipedia.
Retrieved from http://en.wikipedia.
org/wiki/Celeriac
Corm (2012, December 20). Wikipedia. Retrieved from http://
en.wikipedia.org/wiki/Corm
Honest Weight Food Co-op: Bulk department staff (2013, January 6).
Bulk foods: Quinoa [telephone
interview].
Honest Weight Food Co-op: Produce
department staff (2012, Decem-
ber 31). Seasonal produce [personal interview].
Nutrition Facts (n.d.). An Analysis for Celeriac, Cooked, Boiled,
Drained, without Salt. Retrieved
from http://nutritiondata.self.com/
facts/vegetables-and-vegetable-products/2395/2
Nutrition to Reduce Cancer Risk
(n.d.). Information About Cancer. Retrieved from http://cancer.stanford.edu/information/
nutritionAndCancer/reduceRisk
Quinoa (2013, October 01). Wikipedia. Retrieved from http://
en.wikipedia.org/wiki/Quinoa
Samascott Orchards (2012, December 31). Apple preservation [telephone interview].
9
Focus on Co-op Suppliers
by Pat Sahr
Old Chatham Sheepherding Company
If you happen to be driving along Shaker Museum Road, a stretch of rural
highway between the hamlet of Malden Bridge and Columbia County Rt.13,
you might be surprised and delighted
to come upon rolling pastures of grazing sheep. You will have arrived at Old
Chatham Sheepherding Company, a
local dairy farm that supplies the Honest Weight Food Co-op with several flavors of sheep’s milk yogurt.
The business was born in 1993 when
Tom Clark realized a lifelong dream of
having his own flock of sheep. He and
his wife Nancy bought 600 acres of
land in Old Chatham, and began their
business with 150 ewes with the intention of breeding them to a few East Friesian rams. (East Friesians are a breed
of sheep originally from northern Germany and noted for high milk yield per
ewe.) That initial flock has grown to
more than 1,000 East Friesian purebred
and crossbred ewes, making the Old
Chatham Sheepherding Company the
largest sheep dairy farm in the United States. Its pastures are organically
managed, and lactating ewes are fed
the highest quality grain. Farm staff
work seven days a week milking 300 to
400 ewes twice a day to produce a daily volume of approximately 150 gallons
of milk.
Inside the creamery
10
So how does all this milk become yogurt? Creamery manager Todd Pontius
explained the process and gave a tour
of the milking barn and the building
where yogurt is made. After the milk is
heart-healthy monounsaturated and
polyunsaturated varieties, and this
milk is a source of medium chain triglycerides, which may be instrumental
in reducing cholesterol levels. Furthermore, its fat globules are smaller which,
paired with the milk’s unique type of
protein, makes sheep’s milk yogurt easier to digest.
taken from the sheep, it is cooled down
in a holding tank. When 300 gallons
have accumulated, it is brought to the
creamery where it goes through a pasteurization process of being heated first
to 145° for 30 minutes, then up to 175°
for another 30 minutes. Next it is cooled
to 110°, at which point lactic acid bacteria and probiotic cultures are added.
The milk is then put into cups, sent to
the incubator room and kept at a temperature of 110° until the pH meter indicates that the proper level of acidity
has been reached. Finally it is sent to
the cooler as yogurt.
How does sheep’s yogurt compare to
cow’s milk yogurt? Sheep’s milk (and
therefore its yogurt) has twice the calcium of cow’s milk and 48% more protein. It is higher in vitamins A, B1 (niacin), B2 (riboflavin), B5 (folic acid), B12,
C, D and E, and has higher levels of biotin, magnesium, phosphorous, potassium, and zinc. It is lower in sodium,
which for most diets is a good thing. In
addition, Old Chatham Sheepherding
Company adds the probiotic cultures
Bifidus, L. acidophilus, L. bulgaricus
and S.thermophilus during the culturing process. The yogurt is also low in
sugar and, like all dairy products, it’s
gluten free.
While sheep’s milk yogurt is higher in butterfat than other yogurts, it
is actually lower in saturated fat. The
primary fats in sheep’s milk are of the
There are other, practical benefits
to using products made from sheep’s
milk. Because sheep produce thicker
milk with almost twice the milk solids
as those found in cow’s milk, there is
no need to add stabilizers when making yogurt. Sheep’s milk yogurt does
not break down at high temperatures,
so it’s great for use in cooking. Best of
all, sheep are not given growth hormones: all sheep’s milk products are
rBGH-free.
Some people question why this delicious, healthful yogurt is more expensive than yogurt made from cow’s milk.
Pontius explained that because sheep
are relatively small animals, large
herds are needed in order to obtain adequate quantities of milk. Large herds
are more labor intensive to manage.
Also the windows of opportunity for
milking are more limited because of the
ewes’ shorter lactation cycles.
Honest Weight offers a wide range of
yogurts from the Old Chatham Sheepherding Company: plain, maple, ginger, blueberry and strawberry-rhubarb. All are creamy, flavorful and
rich in health benefits. And, the plain
yogurt just won 3rd place in its class at
the American Cheese Society’s annual competition for American artisanal
and farmstead cheese and dairy. If you
haven’t already done so, look for Old
Chatham goat yogurts in the store’s
dairy section and give them a try!
Sheep’s Milk Yogurt
Coop Scoop
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Store Hours
The Sweater Venture
Mon-Fri 10-5:30, Saturday 10-5
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518-477-9317
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255 Orange Street
Albany, NY 12210
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September 2013
Visit www.GreenCapitalRegion.org
for a comprehensive home
energy assessment
Co-op member Ruth Ann Smalley
publishes ground-breaking
new book for young
BOOK REVIEW
by Neelima Baird
people
HWFC Wellness Department
Defender of the Dirt
In Defender of Dirt, the new
’tween adventure novel by local
author (and HWFC member) Ruth
Ann Smalley, a sister-and-brother
duo move to a new neighborhood
only to discover a whirlwind of astounding new phenomena—including cob cottages, herb spirals,
beehives, suburban chickens…
And of course, their new town’s local food co-op!
This book is likely the first of its
kind, bringing these “fringe” topics into the mainstream by introducing them to the next up-andcoming generation of thinking adults.
Coming from only slightly left of mainstream America
(They will be home-schooled at summer’s end), Rachel and
Sam are new to concepts like organic, GMO, pollinator protection and Permaculture. But as they watch
and learn from their new neighbors, they
become fascinated and intrigued as they
begin making connections between their
food and societal choices, and the health
of the ecosystem that could-would-should
sustain both.
The nemesis in the story comes in the
form of a girl from down the road and
her father, who is “looking into” the legality of chickens in the city. This family is accustomed to “development-style”
lawn keeping and are unsettled by the strange ways of the
production-centered methods of their neighbors.
Rachel and Sam become unwittingly embroiled in the
neighborhood’s debate about what this neighbor calls “public
nuisances,” and the book follows their development of a plan
to protect their "permie" friends’ way of life. I really appreciate
the way they come to their solution through compassion and
non-violent principles, while still being wily, clever, and wise.
You’ll have to read it to find out how that’s done!
Another much-appreciated aspect is that all these new concepts are unearthed, researched and imbibed by our young
protagonists by virtue of their own curiosity, investigation,
and discernment–it is definitely not merely handed down to
them by other, elder humans in an “in our house we do it this
way” manner. In fact, Mom is something of an “organic is too
expensive” type, and the story allows them to broaden her
view as well, gently and without coercion.
A lively read with charming illustrations, this volume belongs in the library of anyone who will ever discuss local food,
pollination, cooperative principles, or any of the mysteries of
bees (domestic or otherwise) with anyone else, of any age.
Kudos, Bravo, and (sun) hats off to Ruth Ann Smalley for
this important and entertaining work!
11
A Gardener’s Diary…
I just love the smell of fresh basil, the
crushed leaves exuding such luscious
richness every time you snip them.
MMMM. Maybe that’s why we grow so
much basil here at Cherry Plain Sanctuary Farm. I always purchase my
Thai, purple and big leafed green basil plans at Honest Weight early in the
season, as soon as they are available.
We plant them in our two greenhouses, as the basil seems happiest in a hot
spot along with peppers, ginger and
okra. This summer, I gave the small
greenhouse almost entirely over to basil plants, and allowed them half of the
big greenhouse. We snip the tops and
give away basil all summer, then when
it’s time, we have our pesto making
day. Pesto making at our farm is probably a little different than most people
do it, namely because I’m not much of
a kitchen person, and I like to do things
as quickly as possible. This day, like fermenting days, requires a contingent of
dedicated processors, henceforth known
as “We.”
Here’s how it works. First, we gather together all utensils, such as giant
warped but still usable aluminum pot
(we don’t cook in it), cutting boards,
knives, large clean bowls, vacuum sealer bags, along with the sealer, and my
old metal blender. Jerome runs an extension cord to the pavilion. We go
through the greenhouses, cutting the
basil plants with shears at the twothirds mark, leaving more for later, and
stuff these plants into the large containers. This year, we filled the giant aluminum container and had to also find an-
12
by Julie Harrell
Fast Fresh
Garden
Pesto
other plastic bin and a bucket because
there was just so much basil. Next, we
sit outside in the pavilion, pulling basil leaves from the plants, looking for
bugs, and making piles of stems for the
llamas. Our youngest farm members,
Luna and Shana, a toddler and weimaraner puppy respectively, do not participate in the actual pesto making, but
they do enjoy the pesto lickings.
While the basil leaf picking and bug
removal continues, another one of us,
this time me, gathers fresh garlic from
the gardens. I haul it all back to the picnic table, trim the stems for llama food,
and clean the outside parts first, putting the heads into a new bowl. Finish
at least 30 heads of garlic (ended up
needing more), washed hands, begin to
do the second peeling. The basil pickers
are busy on the other side of the table,
and we have a nice chat. Meanwhile,
the pile of basil leaves grows.
After the garlic is all cleaned into
cloves, I do a little clove chopping then
cram it into the blender with a bunch of
olive oil which also ran out. No I don’t
do any measuring just yet (see above
lazy kitchen person reference). Just a little taste test of pure organic garlic olive
oil. Jerome complains till he tries some
garlic himself. MMM. Cram more garlic into the processor, purée more garlic in olive oil, pour it into mason jars,
and begin the pesto making process.
The basil leaf pickers are still picking…
I pour about a quarter of the quart mason jar contents of puréed fresh garlic
into the blender, followed by a couple
of cups of olive oil, then begin jamming fresh basil leaves into the blend-
er. Hit high, push it down, get some
frothy green going, and keep adding
basil leaves. Finally we have a blender full. My husband, ever the measurer (he owns the kitchen), scoops a cup
out of the stainless steel pot where I’ve
been pouring the pesto, and immediately vacuum seals it. I start blending
another pesto mixture immediately to
maintain optimal freshness. When he’s
finished with his vacuum sealed bags, I
run them down to the basement freezer, preserving that beautiful green. Oh,
and we are of course sampling the pesto. I think I ate at least a cup of pure
pesto, maybe more, probably two cups.
Could be three cups.
The pickers are still picking basil
leaves. I pick more garlic, trim it up,
hand it to Jerome. He cleans and purées it while I go to the Pittsfield store
for more olive oil. When I get back, it’s
7pm and Jerome has escaped on his
motorcycle. Christine, Luna and I head
back to the table, the basil leaf picking
continues, the garlic puree added to the
blender, more leaves, more garlic… Finally, we realize that we can’t make
any more pesto but we still have basil
leaves, so we freeze a few bags of those,
and call it a day. I think we had about
three or four bushels of basil leaves,
and probably made at least a gallon
of very concentrated pesto. Our friends
and neighbors know about the pesto
and politely inquire if it’s ready yet—
hint hint. We share, selectively. I most
like pesto on rice pasta, and have been
known to make a pesto pasta with a 1:1
ratio. Yes, we smell like garlic around
here.
Christine and I just harvested maybe 500 heads of garlic which is curing
in the barn, and now it’s time to gather all those loose seeded marigolds that
have held the soil and worms, and feed
them to the llamas. Plant some greens
for the fall, mulch the garlic beds, enjoy the blackberries, kiwis and raspberries, eat some green beans, prep the onion plants, sauté some kale with garlic,
potatoes with garlic, fresh picked corn
with garlic. If you have yet to build
yourself a garden, come talk to me.
Your garden can be your place of community, bringing you a lifetime of sharing work, and sharing food. Every one
of us deserves to eat this level of freshness, even if you only have one small
bed, or a few potted plants. Smell the
basil, eat some garlic, and feed your
body what your nose tells you it wants.
Namaste.
Coop Scoop
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September 2013
13
The HWFC Board of Directors met on
Wednesday, June 12; Tuesday, July 2;
Wed nesday, Ju ly 10 ; and Tuesday,
August 6.
June 12th Meeting
Bylaws
Much of the meeting was devoted to a discussion of a draft of revised bylaws from
the Governance Task Force. A number of
issues addressed in the bylaws were discussed. Wording of various sections was
also discussed with an eye to clarity and
consistency of terms. Some of the issues
discussed included:
• Proxy Voting by Members: Many Coop members seem to be strongly in
favor and many are opposed. Insuring
secure voting is a concern. A number of
staff members are eager to have proxy
voting available soon.
• Board/Membership Power and Rights:
In the current bylaws, the Board has
relatively little authority. The revision
would change this and would also
include a section on member rights.
New Meeting Site
Starting in July, Board meetings were to be
held at the new store. The new Community Room is big enough to accommodate
the meetings.
Member Meeting Rules
The Board president reviewed a draft procedure for membership meetings. This
was developed some time ago and needs
to be edited by the Board and presented to
the membership for a vote. The role of the
timekeeper and the possibility videotaping meetings were discussed. The need for
pro and con statements was noted along
with a consideration of whether the Board
should make recommendations on issues.
Member Meeting Follow-up
A Co-op member requested feedback on
the petitioners’ presentation at the June
NEWS
at a glance
Governance Review Council
The Board agreed that it would be fine for
the member who chairs the Nominating
committee to assist in locating candidates
interested in running for the Governance
Review Council.
by Nancy Ellegate
Bylaws
Membership Meeting. Several
members provided comments.
Board
Executive Session
The Board met in executive session at the
end of the meeting.
July 2nd Meeting
Soft Opening of New Store
A member of the Leadership Team reported that opening day for the new store was
very successful. There have been lots of
compliments. Items for further attention
were noted.
New Shares
The prospectus for new shares should be
available soon, but it is anticipated that
these shares will run out quickly. A shareholder drive held during the opening days
of the new store indicated a lot of interest. Approval for additional shares will be
needed and it was suggested that a meeting be planned for late August. A member of the Leadership Team brought up
the issue of expanding voting rights to all
shareholders—not just working members-since the number of member jobs is fairly static. A representative from the Governance Review Council recommended
beginning discussions with members on
considering such a change.
It was noted that comments in writing are
needed from the various groups at the Coop considering the draft of proposed bylaws revisions.
Recordkeeping
An update on an ongoing project to improve archiving and management of records was provided.
July 10th Meeting
Bylaws
There was more discussion of the proposed
bylaws at this meeting, in particular, clarifications of specific items. The next draft
should incorporate feedback from all the
groups and constituencies that have pro-
Board Administrator
A proposal for a Board Administrator position has been developed. The Board will
look at this possibility further. A work
group will develop a job description and
consider whether this would be a salaried
or a contract position.
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14
Coop Scoop
vided feedback. The Board is also considering the formal approval process for the
bylaws.
Communications
The Board agreed that the Inside Scoop
electronic communication will be the formal means by which the Board communicates with the membership, as required
in the bylaws. Paper copies will be made
available at the Service Desk, as well. The
Coop Scoop will be a product of the marketing department.
Committee Work Plans
Board members will meet in July to discuss committee work plans for the coming year.
Executive Session
The Board met in executive session at the
end of the meeting.
August 6th Meeting
Strategic Planning
The Co-op’s current strategic plan extends
through 2014, but it is now time to consider planning beyond this. Several Board
members are beginning this process and
wish to engage a consultant to work with
the Co-op. They are drafting an RFP (Request for Proposals) to solicit offers from
such vendors.
Board Administrator Position
An ad hoc group has been meeting to
brainstorm on and draft a job description for the position of Board Administrator. The group recommends this position
be a contract position, not a staff position.
Various questions and concerns were discussed and revisions to the job description
draft suggested.
Board Policy Manual
A policy manual for Board work was developed several years ago. It is currently
available to Board members and several
staff members in an electronic dropbox. A
question was raised on whether this material should be made available to the membership on the Co-op’s website and in a
hardcopy printed version. The Board voted to refer this matter to the Communications committee for further review and a
recommendation.
Store Leadership
Preparations for the August 8th Grand
Opening were noted, as was outreach to
other local businesses and the neighborhood. There was a positive financial review by a member of the Leadership Team.
Governance Review Council
A representative of the GRC noted that
this group would like to be able to address
the Co-op’s membership about its work on
a regular basis. The GRC suggests reports
several times a year at membership meetings. The Board’s president invited the
GRC to contribute to the electronic newsletter she sends to members. Other members noted that the GRC could also use the
Co-op’s online forum to engage members.
September Membership Meeting
Plans for the September Membership
Meeting were discussed.
Board Member Request
A Board member who is also a staff member asked to be recused from Board duties
while she is assuming some managerial
duties in her department. The other members agreed.
Note: News at a Glance is a summary of the meetings of the HWFC Board of Directors.
Upcoming Meetings
Two Board meetings are held each
month: on the first Tuesday at 5:45pm,
and the second Wednesday at 5:30pm.
Meetings are held in the Co-op’s Community Room. Plans can change, so it is
recommended that anyone planning to
attend any of the upcoming Board meetings confirm date, time and location.
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September 2013
15
What are “variety meats”?
“If you eat meat, then following
the Native American tradition of
utilizing every piece is considered
the only way to value the spirit of
the animal.”
What are variety meats? Quoting from
Wikipedia: “Offal /ˈɒfəl/, also called variety meats or organ meats, especially
in the United States, refers to the internal organs and entrails of a butchered
animal. The word does not refer to a
particular list of edible organs, which
varies by culture and region, but includes most internal organs other than
muscle and bone.”
In low demand from American consumers, until quite recently, offal is undergoing a renaissance among foodies and those willing to experiment
with unconventional fare. Many chefs
are introducing variety meats to their
menus, making delicious delectables
from parts such as beef cheeks, pigtails,
hearts, kidneys, sweetbreads, chicken
feet—leading the way in re-introducing to our tables this highly nutritious
food that has been out of favor since
the industrialization of animal raising,
aka “factory farming,” and the resulting consolidation of the meat processing industry.
Organ meats are highly appreciated
fare in many other cultures and have
been part of culinary experience the
duration of human existence. Like muscle meats, different cooking techniques
are needed for different variety meats.
Some, like sweetbreads and brains, are
extremely delicate. Others, like tripe,
require very long, slow cooking to tenderize them. French, Spanish, Portuguese, Italian and Far East cuisines are
abundant with some surprisingly easy
recipes and hundreds of pages of ideas
16
and suggestions are freely available on
the internet.
Honest Weight’s meat department is
meeting the increasing demand for local foods, produced in a sustainable
and eco-friendly manner with particular attention to good animal husbandry. Growing awareness of the superior nutrition of organic, pasture raised
meats and concern about animal welfare are bringing back the days before
industrial butchering techniques when,
once harvested, the entire animal was
used and nothing went to waste. Increasing numbers of consumers are demanding quality meats from small producers, boutique butchers shops are
opening in cities, restaurants are purchasing entire animals for harvesting
inside their own butcher shops… and
variety meats are becoming more of a
common sight. Nick Bauer, our meat
department manager, confirmed that,
when available, sales of organ meats
are very brisk. Apparently a large number of local foodies are shopping at our
store.
Feeling queasy about venturing into
this unfamiliar culinary experience?
No need to. There are many reasons
why we should consider including organ
meats in our diet. Still very reasonably
priced, organ meats are powerhouses of
dense nutrition, particularly B vitamins
and minerals such as selenium. For example, a 3.5 oz. serving of beef kidneys
contains a whopping 415% of the daily
value of vitamin B12 and 240% of the
mineral selenium. Based on numbers
like that, overcoming some discomfort
will come to be a health bonus. Previously unexposed taste buds might not
be accustomed to the intense flavors
and different textures of organ meats,
however the effort is worthwhile. Prop-
by Alena Gerli
Nutrition and Education Committee
erly prepared, organ meats can make
very tasty, superb dishes.
Does the idea of preparing and handling those unfamiliar parts make you
feel uneasy? I once shared a similar feeling when learning to handle chicken
feet in the preparation for chicken feet
broth, yet I could not be happier that I
have persevered because the taste that
chicken feet broth imparts to any recipe
is unsurpassed and has the added bonus of being rich in glucosamine chondroitin, collagen and trace minerals,
so essential for bone and skin health.
Making of any bone broth should not
be hurried. The longer the simmering
time, the richer the broth. My mom’s
recipe is simple and brings sweet memories of being taken care of. After cleaning the feet by blanching them in
boiling water for a minute, they are immersed in clean, cold water that has
¼ cup of white distilled vinegar added (helps in releasing calcium from the
bones) and left standing, without heat,
for about half an hour. Carrots, celery,
onion (including the skin) and whole
peppercorns are added. Once the water
comes to a boil, I add an extra grate to
the burner, lifting the pot higher off the
flame which allows for a very low simmer for at least 8 and up to 12 hours.
Might seem like a long time but that’s
what it takes to extract the maximum
of the nutrients and elevate the broth to
a level of super food. Don’t let the time
element discourage you as the active
prep time is about half an hour. I recommend an article by Sally Fallon at
www.westonprice.org for more, in- detail
information about making bone broth,
one of the most nutritious and healing
foods known to man.
Most familiar and least objectionable
of all organ meats is liver. It’s an excel-
Coop Scoop
lent source of protein, one of the most
concentrated sources of vitamin A of
any foods and an outstanding source of
B vitamins and many other minerals.
There are various preparations for this
valuable food that make it palatable
and appetizing even to those who have
yet to acquire the taste. Unbeknownst
to my sister and me, the herb-infused
meatballs inside our mother’s chicken
soup were really liver dumplings cleverly disguised so that we would not refuse to eat it. She would mash up the
liver and combine it with a small part
of ground pork or beef, egg, freshly ground bread crumbs and whatever
herbs and spices were on the shelf or in
the garden at the time. The result was
a simply delicious and cleverly devious
way to provide nutrition to her finicky
children.
Other, less familiar variety meats include sweetbreads, the thymus gland
and the pancreas of a calf or a lamb,
that are considered a great delicacy in
many cuisines. The pancreas is generally preferred to the thymus gland.
They are a significant source of all B vitamins, vitamin C, selenium, phosphorus and zinc. Sweetbreads are highly
perishable and caution to ensure freshness is a must.
tasty, easy to make marrow treats. Delicate and nutty in flavor, roasted bone
marrow is scooped out of the bones,
seasoned with sea salt and spread over
toasted bread or crackers for a delicious
canapé. “Traditional peoples who consumed large animals did not ignore the
marrow hidden away in the bones; in
fact, they valued the marrow as an extremely nutritious food… An important part of the nutrition of the children consisted in various preparations
of bone marrow, both as a substitute for
milk and as a special dietary ration”
(Nutrition & Physical Degeneration, 6th
Edition, by Dr. Weston Price).
Choosing local meats for our personal consumption is also a vote in opposition to appalling factory farming practices. That vote will, if enough of us cast
it, force a change to human husbandry
practices within the industry.
Heart is a firm textured meat, similar in character and flavor to muscle
meat, but it contains twice as much collagen and elastin (essential for connective tissue health) than regular meat. It
is a very dense source of CoQ10, a vital element important for cardiovascular health, and contains an abundance
of vitamins A and B12, folic acid, iron,
selenium, and zinc. It’s also one of the
best food sources of copper.
Tongue can be purchased fresh,
smoked or pickled. In all forms, its preparation will take several hours, however the actual active time is not nearly
that long. Smoked or pickled, it needs to
be soaked for up to 24 hours with several changes of water. Fresh tongue is best
cooked in a pot of water with salt and
aromatic vegetables and spices, such
as, carrots, celery, onion, bay leaf and
peppercorns. Count on simmer time for
at least 3 to 4 hours before it is tender
enough so the skin can be removed prior to consumption.
Bone Marrow. Although not technically an “offal,” it deserves inclusion because of the nutritional content
and a surprisingly acceptable taste. It is
widely available, and inexpensive, and
the bones can be reused to make bone
broth. Italian cooking offers amazingly
Sources
www.nutritiondata.self.com
Nutrition & Physical Degeneration, 6th
Edition, Dr. Weston Price
Great Italian Cooking, by Luigi
Carnacina
Good Housekeeping Illustrated Cook Book,
by Zoe Coulson
www.westonprice.org
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17
Brown liquids shelf, or…
Frequent Bulk shoppers may be comfortable with the practice of storing Bulk
items in re-used and stripped-of-anyidentifying-label containers. I mean,
after all, I know that a container I’ve
marked with the PLU 1732 is stone
ground white flour with bran, and 1081
is organic French couscous, and 1434 is
roasted tahini…
“PLU” is the acronym for the somewhat disappointingly bland “price
look up” expression. Co-op shoppers
should be armed with correct PLUs for
merchandise from Bulk, produce, and
plants when they come to the cash
registers.
I’ve gotten so used to the PLUs at the
Co-op that at one time while checking
out from working a shift, I realized that
if my member number were my PLU, I’d
be a rather expensive outdoor plant. I
wonder if Co-op member 9011 realizes he or she is banana? Co-op member
1436: Organic Stoneground Mustard?
1432: Organic Supergreens Chunks of
Energy? We could create a little Co-op
Parlor Game—“Guess the PLU”. Quick:
What’s 1489?
At any rate, these exercises should
remind us that not everyone back at
home is familiar with the PLUs used
at the Co-op. We should label our containers with words and not numbers.
A white powder could be flour (but
what kind of flour?—rice? oat? quinoa?
wheat? ); or a leavening agent (baking
powder? baking soda?); or a thickener
(corn starch? guar gum?); or something
else altogether (egg white powder? soy
milk beverage powder?). A shelf full of
vessels containing brown liquids, for
example, could be a potential minefield
for a person uninitiated to the world of
PLUs. How many different substances
PLU =
Price Look Up
could a brown liquid be? A study of the
brown liquids alone suggests the wide
range of ingredients available in Bulk.
Brown liquids could be anything from
the sweet and local maple syrup to the
decidedly savory tamari.
So, if you have a shelf of brown liquids, you might have the following fluids—sweet, bitter, salty and sour:
• Vanilla Extract is available in
Bulk, in different forms. The alcoholfree version contains vanilla flavoring, glycerin, water, and vanilla extracts. Pure vanilla extract contains
water, alcohol, and vanilla bean extracts. Organic Singing Dog Double Fold (2x) pure vanilla extract is
made from water, organic alcohol,
and organic vanilla bean extractives.
The “double fold” means that twice
as many vanilla beans are used than
for regular vanilla extract, so the flavor is more intense.
• Maple Syrup: The Co-op offers several forms of maple syrup from Adirondack Maple Farms, in Fonda,
New York. All are organic and are
categorized as Grade B dark, Grade
A dark, Grade A medium, and Grade
A light amber. Grade B syrup is the
darkest of the syrups; Grade A light
amber is the lightest, and is sometimes called “fancy.” Forty gallons of
sap produce one gallon of precious
syrup. It is a good source of manga-
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nese and zinc. Maple syrup should be
refrigerated after opening, so perhaps
maple syrup from the Bulk section of
the Co-op would not be on a shelf in
a kitchen pantry.
• Molasses: Organic unsulphured
Barbados molasses is available in
Bulk, as is organic unsulphured
blackstrap molasses. Molasses is another syrup used for sweetening, the
result of boiling sugarcane juice in
different stages to remove the sugar crystals. The molasses gets progressively darker and less sweet
with each stage. The first boil produces a Barbados molasses, which
is milder and sweeter than the molasses created by the following stages. Blackstrap molasses, formed by
the third boil and therefore the least
sweet but with the highest concentration of vitamins and minerals, has
the strongest and most assertive flavor. The name “blackstrap” seems
rife with maritime history. According to the Dictionary of Americanisms, by John Russell Bartlett. (NY:
Bartlett & Welford, 1848), “blackstrap” was a combination of gin and
molasses, and English sailors used
the word for cheap wines of the Mediterranean. Despite the dubious origin
of the name, blackstrap molasses has
some important nutritional value, as
it contains useful iron and calcium.
According to the American Dietetic Association’s Food Guide, one tablespoon of blackstrap molasses contains 3.5 milligrams of iron—more
than three ounces of lean sirloin. Its
unique, bittersweet flavor is an important element in baked beans and
gingerbread. Without the preservative sulphur dioxide, molasses will
+PXGUV.QECNN[KP[QWT%QOOWPKV[
Financing community and economic
development with capital provided by
socially concerned investors
since 1985.
YYYO[EQOOWPKV[NQCPHWPFQTI♦ 18
Coop Scoop
Sesame Cucumber Salad
from The Kitchn
3 TBS toasted sesame oil (available in
Bulk)
1½ tsp tamari ( or soy sauce) (available
in Bulk)
1½ tsp citrus juice (lemon, lime or
orange)
1 tsp rice wine vinegar (available in Bulk)
1 to 1½ lbs cucumber, ends discarded,
peeled if desired, and sliced as thin
as possible (available in the Produce
section)
2 TBS total chopped herbs (basil,
cilantro, and/or chives) (available in
Bulk)
1 tsp toasted sesame seeds (available in
Bulk)
ferment eventually; this unsulphured
version should be refrigerated.
• Organic Barley Malt Syrup is another dark brown, sticky, strongly flavored syrup. Made from sprouted – or
malted—organic barley, it imparts a
malt flavor to the finished product.
And what exactly is “malt?” “Malt”
is a germinated grain that has been
dried. Anytime a dried grain’s germination in water is halted by hot
air, enzymes develop that help turn
the starches to sugars and set other processes into place. King Arthur
Flour recommends adding a little
barley malt syrup to bread and bagel dough.
• Organic Brown Rice Syrup is produced following the same process
as barley syrup: the grain—in this
case, organic rice—is soaked, sprouted, dried, and cooked down to produce a sweet syrup. It can be used in
baking. According to the website for
Lundberg Family Farms, a producer of organic brown rice syrup, one
should “use 1¼ cup rice syrup for one
cup sugar, using ¼ cup less of another liquid in the recipe.”
• Tamari is often touted as being gluten free, and there is good reason for
this claim: Whereas both soy sauce
and tamari are made from soybeans
that are boiled, mashed, fermented and aged, soy sauce can be made
with wheat. Tamari, on the other
hand, is made with little or no wheat.
The tamari in Bulk at the Co-op contains water, organic non-GMO soybeans, salt and alcohol (to preserve
freshness). (Less authentic versions
of soy sauce are actually non-brewed
and instead made from hydrolyzed
September 2013
vegetable protein.) Sauces made
from soy contain antioxidants and
protein.
• Mirin: In the Co-op, mirin is made
from organic sweet rice, water, organic rice and organic rice koji; it is
not the hon-mirin style, which contains 14% alcohol and is described
by one source as “a sweet rice wine.”
Mirin and mirin-type condiments
are an essential element of Japanese
cooking, added to fish dishes.
• Unrefined Toasted Sesame Oil
is a cooking oil popular in South India and used to enhance flavor in
some cuisines, adding a delightful hint of nutty sesame. Sesame oil
can be light in color—cold pressed is
pale yellow, from raw seeds, and Indian sesame oil is golden—and East
Asian sesame oils are dark brown,
because the seeds are roasted before
being pressed for oil. The dark oil has
a lower smoke point than the lighter
sesame oils, so it should not be used
for deep frying, but is suitable for
stir frying and for adding flavor to a
dish. The producer, Spectrum, states
on its website “Our Organic Toasted Sesame Oil adds intense fragrance
and robust flavor to any Asian dish.”
• Balsamic Vinegar is also available in the Bulk section of the Coop, but this is the commercially produced version. Traditional balsamic
vinegar takes 12 years to produce; it
is made from grape juice that slowly
ferments in the process. Commercial
balsamic vinegar can be produced
by adding flavoring to wine vinegar.
The balsamic vinegar at the Co-op
is produced from wine vinegar and
concentrated grape must. Cook’s Illus-
Combine first 4 ingredients in a
small bowl or cup and whisk until
emulsified. In a mixing bowl, toss
dressing with cucumbers, herbs
and sesame seeds. Transfer to a
serving bowl or plate.
www.thekitchn.com/
recipe-sesame-cucumber-salad-60946
trated advises using commercial balsamic vinegar instead of the much
more expensive traditional balsamic vinegar for cooking: “Don’t waste
your money on pricey traditional
balsamic vinegar if you’re going to
toss it on salad or cook with it.”
The above brown liquids are only a
sample of the many ingredients available in Bulk. Remember to note the PLU
before taking your selections to the cashier. And if you are curious about
matching your Co-op member number
to a PLU, the Co-op’s new website has
a handy Bulk PLU finder at the top of
the home page. Unfortunately this PLU
finder covers only items found in Bulk,
but it might be helpful when trying to
identify the contents of the jars and
containers on the brown liquids shelf in
your kitchen.
Sources
www.whfoods.com
www.cooksillustrated.com
http://homecooking.about.com/od/
specificfood/a/molassesvariety.htm
http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Iron.pdf
http://vegetarian.about.com/od/glossary/
qt/Brown-Rice-Syrup.htm
www.thekitchn.com
www.kingarthurflour.com/shop/items/
organic-barley-malt-syrup-16-oz
japanesefood.about.com/od/
saucecondiment/p/mirinprofile.htm
www.vanilla.com/shop/double-fold-bourbon-vanilla-extract-3/#ixzz2agBGSVAK
www.lundberg.com/products/syrup
19
Cooking Locally
Did you know you may have an imposter in your house right now? The truth
is the cantaloupe that may be in your
house right now is not a cantaloupe;
it is a muskmelon. And while it’s true
scientifically that cantaloupes belong
to the muskmelon family, true cantaloupes are not commercially grown in
the United States and fare better in European climates. I understand musk
means the fragrant smell that these
fruits give off, but I tend to associate
it with animal glands, so I am not liking this real name much. Perhaps I will
adopt the Australian custom of calling
them rock melons instead. “A rose by
any other name…” hmmmm… For my
purposes, it will continue to be called
“cantaloupe.”
Now that this mystery has been
solved, would it be any surprise that
cantaloupes also have a mysterious
and varied history? Many melons have
been found growing wild in Africa, but
this could be a product of early trade. It
is thought that these melons’ ancestors
probably originated in Asia or the Middle East. Cantaloupes are named for a
small town in Italy, near Rome, where
the melon was cultivated long ago
(Was it really a cantaloupe?) The name
of the town is Cantalupo. Columbus
was reported to have brought the melon’s seeds with him when he came to
the New World. The ones that successfully grew were the muskmelons that
were re-imaged into cantaloupes for the
American market.
These melons are an awesome source
of vitamins and nutrients. One may not
Roasted Cantaloupe
Seeds
Ingredient: Cantaloupe
1. Scoop out seeds and place in a
strainer. Use the flesh however
you want.
2. Rinse under cool running
water, pressing gently to
remove the pulpy fibers.
3. Once clean, let water drain
and shake gently to get seeds
as dry as possible.
4. Place seeds in a single layer
on a baking sheet, and roast
at about 160–170°F for 15–20
minutes.
5. Let cool and enjoy.
20
cantaloupe
by Megan Jackson
notice it when looking at how “dense”
it is when compared to other smaller
fruit, but the serving size is relatively
large and this makes up for being less
densely packed with nutrients. In a cup,
the vitamin A serving is about 108%
of the RDA (recommended daily allowance), and it has 30 times more betacarotene than a serving of fresh carrots. This serving size also has about
97% of the RDA for vitamin C, and
it only has about 50 calories (3% of
the RDA!). There is also a substantial
amount of potassium, B vitamins, vitamin K, magnesium, and fiber. These
nutrients work as antioxidants and anti-inflammatories, and improve insulin and blood sugar metabolism. All
of these things can contribute to having a healthy heart. Also, the seeds are
edible and provide omega-3 fat in the
form of alpha-linolenic acid, which is
thought to contribute to cardiovascular
and mental health.
For a very long time, I had a difficult
time selecting a “good” melon. It was
either overripe or under-ripe; it seemed
rare that I could find one that was just
right. If you are like me, try these tips
next time you are selecting a melon:
• Choose one that feels fuller/heavier
than you expected when picked up.
• Tap on the melon. If the sound is dull
and deep, it is ripe. If it sounds high
and hollow, it is not ripe.
• Press gently on the stem end, usually
a small circle (about nickel shaped).
A ripe melon will give slightly; an
overripe melon will give a lot.
• Smell the blossom end (where the
flower would be if it was on the vine).
If it smells lightly of melon, it is ripe.
If it smells strongly, it is overripe.
• If rind is green or gray, probably it
is not ripe. Look for a rind that is
cream-colored, yellowish, or golden.
When you get it home, a ripe melon
should be kept in the refrigerator. If left
out, it will quickly become overripe.
Do not wash until it is being cut. The
skin holds moisture and if it sits once
washed, there is a chance that fungus
or mold could grow.
So enjoy this last taste of the sweet
summer sun, whether you call it a cantaloupe, a muskmelon or a rock melon.
Not only will it taste delicious, the large
serving size and nutrients will leave
your stomach and body satisfied.
Sources
“Cantaloupe: Fact Sheet.” Healthy
Meals. N.d. Web. 5 Aug. 2013. http://
healthymeals.nal.usda.gov/hsmrs/
NJQuickSteps/NJ_Qk_Steps_Participant/Cantaloupe.pdf
“Cantaloupes Hide Their True Identity.”
Vegetarians in Paradise. 2013. Web.
5 Aug. 2013. www.vegparadise.com/
highestperch46.html
Jones, G. Stephen. “Cantaloupe—A Little History and Knowledge.” The Reluctant Gourmet Cooking Guide for
Home Cooks. 2 Aug. 2011. Web 5
Aug. 2013. www.grandviewlibrary.info/
flyers/Growing_Great_Green_Beans.pdf
“WHFoods: Cantaloupes.” The World’s
Healthiest Foods. 2013. Web. 5 Aug.
2013. www.whfoods.com/genpage.
php?tname=foodspice&dbid=17
Coop Scoop
Q. Please put something solid to write
on periodically in the bulk area.
Thank you.
A. Feel free to use one of our clipboards.
They are located between the service
desk and the main entrance in a
basket above the newspapers and
below the job postings.
Q. Please make the signs at the deli
with bigger print. Can’t see the
writing with my poor eyesight and
I like to know what I’m eating.
Thanks.
A. We will be working on creating new
sign templates for our deli. We will
increase the size to help shoppers read
the information.
Q. Since potatoes turn green in light
maybe at least put them on the
back side of the cart/rack and
preferably covered with burlap.
(Green potatoes are poisonous
and can and do make you sick if
green enough. GREAT NEW STORE!
Thanks!
A. We had one lot of potatoes that was
particularly sensitive to light and
quickly went green. We will no longer
be carrying that variety.
Suggestion
Box
Q. Great deli—staff and food. Kudos!
A. Thank you so much. We work very
hard to meet our customers’ demands
and desires. It is so nice to hear
positive feedback.
Q. I wish you still had culled produce.
Do you think you will again?
(Many similar comments.)
A. We have no room for culled produce in
our produce department, sorry.
Q. Large plain soy yogurt. Please stock
again. Thanks!
A. Unfortunately Wholesoy is now moving
into a new facility and they are out of
production for a month or so.
Q. Can you carry more flavored
vinegar? Eli, age 10
A. Which specific flavor do you seek? We
have a number of flavors in stock.
Q. Store-brewed iced tea, please.
A. It’s on our wish list too!
Q. I use low quality white vinegar for
cleaning, laundry etc. Is it possible
to stock some in gallons or does it
have to be a special order?
A. We have gallons of white vinegar in
stock on the bottom shelf with the
vinegars.
Q. Bagels, pretzels, please.
A. We’re working on increasing our
production to meet the demands of the
new store. This is certainly on our list.
Q. Please bring back the sweet potato
bread. I will drive up when you
make it.
A. We’ll make it again.
Q. Mushrooms and potatoes on hot
bar are very salty. (Tasty, but salty.)
A. We try to be very judicious with the
use of salt and pepper. We will pass
this along to our cooks. Thank you for
bringing this to our attention.
Q. I want the smallest soup cup back.
It supports “smaller is better,” and
also helps people resist overeating.
Also, I’m on a fixed income.
A. We only offer two sizes of soups due to
space constraints in our warehouse.
Q. Love the salad bar so far, but it’s
not complete without meat and
fish.
A. For a variety of reasons, we have
decided to offer only vegetarian
options on our salad bar.
Q. Gnosis (raw vegan chocolate).
Treeline cheese (vegan cheese).
A. Raw Amore is a locally made raw
chocolate available in Specialty Foods.
Please stop by for a sample anytime.
One of our distributors just picked up
Treeline vegan cheese. We plan on
bringing it in soon.
Q. I would love a less expensive cheese
option (i.e., Cabot Cheddar 2 pound
block is $8.99 at Hannaford).
Thank you!
A. Our Minerva and Grafton cheeses
offer exceptional quality for the
price. (Palatine too.) Cabot is not
guaranteed to be rBGH-free, so we will
not stock it.
Q. Spice stickers are too waxy. Hard to
write on. Otherwise good luck. Store
is terrific!
A. We will investigate alternatives. Thank
you! We love it.
Q. I love that we have lattes and wish
we offered decaf. We sell decaf
espresso beans. Thanks.
A. We now offer decaf lattes.
Betsy Mercogliano, CPM, LM Tisha Graham, CPM, CLC -HVV+D\HN&('RXOD
FARM to TABLE
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September 2013
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Laura Norman Reflexology
Training Programs
Earn NY State LMTtNCBTMBtAOTA
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September 28-29
Intro to Foot & Hand Reflexology
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October 12-14
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22
Coop Scoop
Here are just a few of the many classes that Honest Weight is
offering during September. Check out the class schedule on our
website to learn more, and visit www.hwfc.eventbrite.com to register for
any classes you’d like to attend.
Tuesday, September 10, 6–7:30pm
Sourdough From Starter to Finish
with Corinna Selby
If you’ve always wanted to learn the basics of making
bread, this is the class for you. Corinna will take you
step-by-step through the process of making your own
sourdough starter, teach you how to maintain it and,
most importantly, how to turn it into an authentic Italian
bread—with a fluffy crumb and a light, crunchy crust. All
students will take home a jar of their own starter, so you
can start baking your own bread right away.
Sunday, September 15, 1–2pm
Curing the Sugar Blues
with Sharon Lastique
In this class you will learn about healthy sugar alternatives,
effective strategies to satisfy sweet tooth cravings without
causing spikes in blood sugar, how to read labels to uncover
hidden sugars—and you will get the not-so-sweet low down
on artificial sweeteners.
SEPTEMBER AT THE CO-OP
All services, workshops, and classes offered at
HWFC are free and open to the public
unless otherwise noted.
Thursday, September 19, 6–7:30pm
Cooking with Quince
with Deb Gordon
Quince is delicious when cooked and inedible when raw. It
grows like a pear, and flourishes in our climate. When Deb
Gordon moved into a farmhouse with quince trees in the
yard, she practiced cooking with the fruit until she found
some perfect recipes. Come learn them, and surprise your
friends with new flavors this holiday season!
Monday, September 23, 6–7:30pm
Local Food for Busy People
with Jillian Naveh
There are a lot of people who would like to eat healthy
local food but don’t have the time to prepare it. In this class
you will learn how to make local food more accessible,
as well as learning healthy ways to prepare meals that
accommodate an on-the go lifestyle. Farm-to-fridge
cooking!
Statements, representations or recommendations made by or conduct of the presenter represent the views and opinions of the presenter only. They do
not represent the viewpoint, endorsement or position of the Honest Weight Food Co-op, its Board of Directors or its employees. Honest Weight Food
Co-op disclaims any responsibility or liability for the statements, representations or recommendations and/or conduct of any presenter.
Jean’s Greens
Come in, enjoy the aromas
while you browse our
selection of teas, coffees
and essential oils. You will
ÅVLW^MZPMZJ[IVL
spices & herbal products
to help you stay healthy
through the seasons.
We also carry cards, gifts, candles,
bath & beauty products,
jewelry and gem stones.
Visit us on line at
www.jeansgreens.com
or at our retail location
1545 Columbia Tpke., Castleton, NY
518-479-0471
Open Tues Wed & Fri 10-5, Thur 10-6 Sat 10-3
September 2013
" ! "" #!
23
roses & rosehips
Focus on Herbs
by Roberta Duncan
“Of all the flowers, Methinks a rose
is best.” –Shakespeare
The roses of summer are fading as the
seasons once again prepare to change.
It is now that the rosehips begin to ripen. With the arrival of the first frost,
the rosehips sweeten and are ready for
harvest.
Roses have been mentioned in herbal books since antiquity. It was once believed that the rose had the capacity to
mend a broken heart and to help with
the grieving process. To the Romans,
roses were a sign of pleasure, the companion to mirth and wine, but they
were also used at funerals. It was once a
custom to suspend a rose over the dinner-table as a sign that all confidences
were to be held sacred. This is the origin for the legal term “sub rosa.” The
first preparation of rose water was in
the 10 th century.
As we enter the fall season, nourishing our skin with products containing
rose may help to make the transition
kinder. And, some consider the fall a
good time to boost the immune system
by enhancing our diet with rosehips,
which ounce for ounce, have more vitamin C than oranges.
There are many rose products available at the Co-op. One of our local
herbalists, Rebecca Hein, and her company Underground Alchemy, offer a
rose glyceride. Rebecca manages the
bulk herb and tea section in the Wellness department at the Co-op.
Here are some of the other rose products that you’ll find at Co-op:
Rosy Red Tea
4 tsp rosehips
2 tsp hibiscus flowers
2 tsp orange peel
1 tsp peppermint
½ tsp licorice root (or more for
added sweetness)
Cover with 4 cups freshly boiled
water and allow to steep off-heat,
covered, for 15 minutes or longer.
Strain and enjoy the delicious,
somewhat sour infusion of
energizing vitamin C from the
beloved rose plant.
24
• Apollo Herbs: Rose Otto is added to
the luxuriant Apollo base to create a
sublime organic aromatherapy rollon, moisturizing and proliferating
cells for healthy aging.
• Wyndmere Essential Oils: Rose oil in
jojoba oil has a rich floral fragrance
that is soothing, relaxing and
sensuous. Suitable for all skin
types.
• Aura Cacia: Rosehip oil with
vitamin E. This oil also contains
vitamin A, which may replenish
and restore mature or sun-damaged
skin.
• Dr Hauschka Skin Care has several
products containing bio-dynamically
grown roses, including Rose Body
Oil, Rose Body Lotion, and Rose
Nurturing Body Wash.
• Aubrey Organics carries the Rosa
Mosqueta line suggested for dry or
mature skin.
• Heritage Products’ Rose Petals Rose
Water is suggested as a perfume or
body splash added to hair rinse or
bath water, or to make a complexion
formula by combining with
therapeutic essential oils.
Several brands of supplements at the
Co-op offer vitamin C with rosehips,
including:
• Now Foods
• Honest Weight label
• Solgar
The bulk herb and tea section offers
rosehips, as well as dried rose petals.
Reference
A Modern Herbal, by Maude Grieves
Governance Review Council seeks candidates!
The correct background is key to service with this important group of advisors to
the Board of Directors, and includes familiarity with legal, regulatory and governance issues. For essential information on the role of the Council and how to become a candidate, please go to: www.honestweight.coop/page/grc-100.html.
The election will be held at the HWFC Membership Meeting on the evening of
Monday, September 30.
If you have questions, contact: Leif Hartmark, GRC, at [email protected] or Karen Roth, Nominations committee, at [email protected].
Coop Scoop