January, February, March 2014

JANUARY . FEBRUARY . MARCH 2014
FREE
Healthy & Tasty . Neighborhood Co-op Grocery . We Know Good Food
www.Neighborhood.Coop
Fermented Foods
& Probiotics
The Local Heat
featuring
Reinneck Ranch
& Devil's Breath
Chile Company
Kimchi, Kimchi, Kimchi
white turnip
cucumber
& traditional
Nutrition Walk Run April 5!
Morsel is a magazine by Neighborhood Co-op Grocery
1815 West Main Street . Murdale Shopping Center . Carbondale . 618.529.3533
Inside
In Season
page 3
What's Happening
page 6
At the Store: related Co-op news
page 8 & 9
16th Annual Nutrition 5K & Kid-K
Proactive Probiotics
The Local Heat
A Gut Feeling
Questions, Comments & Concerns
Customer & Staff Favorites
page 5
page 7
page 10-14
page 14-17
page 18
page 19
published by
Neighborhood Co-op Grocery
1815 West Main Street . Carbondale . IL
www.neighborhood.coop
Open Sun-Fri 9am-9pm; Sat 8am-9pm
EDITOR Jerry Bradley
[email protected]
CREATIVE & DESIGN Lisa Smith
ADVERTISING Jerry Bradley
[email protected]
editorial policy
about our store
Neighborhood Co-op Grocery is owned
by thousands of friends and neighbors
throughout the Southern Illinois region.
Everyone can shop in our store, but
owners receive special perks like 10%
off case orders, special owner-only
sales, discounts on classes and events,
and are invited to our annual meeting
& party. Ownership is only $10 a month
for 10 months and is fully refundable.
See a cashier for details or go to our
website.
mission statement
Neighborhood Co-op Grocery aims
to serve the needs of its owners and
patrons by providing wholesome
foods, economically, in the cooperative
tradition and in ways that best promote
the health of the individual, the
community and the earth.
info @ neighborhood . coop
www . neighborhood . coop
board of directors
Mary Avery
Clark Bush
Tracy Fidler
Charlie Howe
Connie Jacobs
Jordan Smith
Ryan Pankau
Silvia Secchi
Trisha Wright
SECRETARY Francis Murphy
all owners are invited
to our board meetings.
With few exceptions, board meetings
are the third Tuesday of every month
and begin at 6pm. Location is subject
to change, so please call the store for
more information.
Interested in serving on the board?
Contact them at...
[email protected]
Morsel is the quarterly food and living
magazine of Neighborhood Co-op
Grocery. It is intended as a vehicle
for communication among Co-op
owners and patrons. Letters, articles,
artwork and ideas are welcome.
Neighborhood Co-op Grocery reserves
the right to edit content for brevity
and clarity. The views expressed
in Morsel are the author’s. They do
not necessarily represent those of
the store’s directors, staff or owners.
Articles about health and nutrition are
presented for informational purposes
only. Neighborhood Co-op Grocery
recommends consulting a healthcare
professional for medical problems and
advice.
PRINTING This magazine was printed
by Modern Postcard on FSC certified
paper that was manufactured using
renewable energy (wind, hydro and
biogas). 100% made in the USA.
Scan to read more about
Modern Postcard and their
environmental policy.
«««««««««««
Turnips
Available year round from storage and can be found locally spring through fall
Turnip White Kimchi
White kimchi is less hot and is milder in flavor than traditional kimchi. You can
substitute many different vegetables for the turnips, such as cabbage, radish, daikon
radish, greens, among others.
3 pounds turnips, peeled & cut into 1" cubes
1 Tablespoon kosher salt
4 scallions, green and white parts
8 cloves garlic, peeled and sliced
1 teaspoon fish sauce (nam pla or nuoc nam)
1 Tablespoon sugar
2 medium carrots, julienned
In a large bowl, sprinkle salt over turnip cubes, toss to coat.
Pour into a colander and set over a bowl or in the sink.
Allow to sit for 15-20 minutes. Rinse salt from bowl. Slice
scallions in half and then into 1-inch pieces. Once the turnip cubes are ready, pour into previously used bowl and add
remaining ingredients. Toss to coat. Pack into a clean and
sanitized container. Leave at room temperature for 2 to 3
days. (Allow to fully ferment before eating for best flavor.)
Boil
Try
.
Fry
.
Puree
.
Raw
.
Saute
.
Simmer
.
Steam
turnip + apples + vinegar + salt + chives
turnip + Gruyere + cream
turnip + potato + Parmesan + garlic + cream
turnip + tarragon
JANUARY . FEBRUARY . MARCH 2014 | 3
15th Annual Walk, Run & Kid-K
5
The
Proceeds benefit Good Samaritan
Food Panrty & Soup Kitchen
Neighborhood Co-op Grocery . Murdale Shopping Center
1815 West Main Street . Carbondale . 618.529.3533
4 | JANUARY . FEBRUARY . MARCH 2014
16th Annual Nutrition 5K & Kid-K
Proceeds benefit Good Samaritan Food Pantry & Soup Kitchen
by Jerry Bradley
T
he Co-op’s Annual Nutrition
5K run is always something
special. We always have great,
healthy and high quality samples
from our vendors. We also supply
organic fruits and snacks along with
Fair Trade coffee and tea, before and
after the race. Live music from one of
Southern Illinois’ most entertaining
bands, RognboB, will put on a show
for those registering for the race and
prior to the awards ceremony once the
race is over. Free post-race massages
will be given by students in the John
A. Logan massage program. Most
importantly, all proceeds from the race
go to the Good Samaritan Ministries
Food Pantry and Soup Kitchen.
In 2013, the food pantry served
nearly 6,100 families according to
Mike Heath, Good Samaritan
Ministries Executive Director. Heath
also said the soup kitchen provided
26,600 meals in 2013. With state and
federal funding in jeopardy, Good Sam
relies more and more on individual
donations to help keep their program
running smoothly.
ABOUT THE COURSE
The course starts near the Pine
Tree Pavilion at Evergreen Park in
Carbondale and winds through a
scenic loop along the SIUC campus
woods and returns back to the park.
FOR THE KIDS
We have three age-appropriate Kid
K races. The Half-pint race is for 2
to 5 year-olds and is one loop around
Evergreen Park’s baseball field (.31
miles); the True Blue race is for 6 to
8 year-olds and is two loops around
the baseball field (.62 miles); and the
Mile High if for 9 to 12 year-olds
and is three loops around the field.
Registration for the Kid K is only
$7, and those who sign up receive a
Cheeky Monkey T-shirt. The Cheeky
Monkey program at the Co-op is an
effort to promote healthy eating habits
in which children can enjoy a free
apple or banana when in the store.
BRING A DONATION FOR
GOOD SAM
If possible, please bring a canned good
donation day of race. All proceeds from
the race will be given to Good Samaritan
Ministries & Food Pantry.
TIMELINE & INFORMATION
5K Pre-registration (due by April 1)
Co-op Owners $15
Non-Owners $18
Later Registration & Day of
Co-op Owners $18
Non-Owners $20
Kid-K with Cheeky Monkey T-shirt
Co-op Owners $7
Without a shirt FREE
5K Registration
7:45 a.m. - 8:45 a.m.
Race begins at 9 a.m.
Kid-K Registration
7:45 a.m. - 9:30 a.m.
Race begins at 9:45 a.m.
Premiums Adults who enter the race
receive a custom Co-op 5K oven
mitt. Kids who pay to enter receive a
Cheeky Monkey t-shirt.
Raffle & Awards Race results will be
announced as soon as available.
While the results and times are being
tabulated, prizes donated by local
businesses will be raffled off.
REGISTRATION BEGINS
FEBRUARY 1
JANUARY . FEBRUARY . MARCH 2014 | 5
What's Happening!
Save the Dates
Neighborhood Co-op Grocery Events
February
1&2
8
Owner Appreciation Weekend!!!
Owners in good standing receive 10% Off their purchases. No rainchecks, sorry.
Savory Soups & Sweet Treats for Winter into Spring PlantBased Eating
5 pm to 8 pm
How do you incorporate more vegetables, beans, and healthy nutrient-dense
foods into your busy life? Let’s explore more daily strategies for plant-based or
vegan eating and living using seasonal and household ingredients. Cost is only
$20 for owners and $25 for non-owners. Sign up at www.neighborhood.coop.
March
22
OwnerFest
5 to 9 pm, 17th St. Warehouse, Murphysboro
Join us for our Annual Owners Meeting and Celebration. Live, local jazz music
and great food catered by Cristaudo's and 17th Street BBQ.
April
5
16th Annual Nutrition 5K & Kid K
9 to noon, Evergreen Park .
It's all about fun, fitness and good food for a good cause. Our annual 5K & Kid K
features healthy snacks, live, local entertainment, free massages and more. All
proceeds benefit the Good Samaritan Food Pantry & Soup Kitchen!
Monthly Sales Events
Double Days
Sales Periods Overlap, so
You Get Double the Savings!
January 20-21
February 3-4
February 17-18
March 3-4
March 17-18
While Supplies Last
Every First
Sunday of the Month
Crafted not manufactured
unique . local . artisan . made by hands
February 2 . March 2 .
April 6 . All Day Long!
19
Spring Transition: Wraps, Pizza, Soups, and More
5 pm to 8 pm
Transition to local seasonal ingredients such as fresh greens and peas and to
utilizing new plant-based skills that emphasize unprocessed foods and layers
of flavors in your dishes for the spring into the summer eating. Cost is $20 for
owners and $25 for non-owners. Sign up at www.neighborhoo.coop.
6 | JANUARY . FEBRUARY . MARCH 2014
All Wellness Products
February 5. March 5.
April 2. All Day Long!
Boosting Your Immune System
Proactive Probiotics
by Stephanie Willoughby, Wellness Manager, & Zachary Seibert, Wellness Assistant
A
s the temperature drops, the days
shorten and the beauty of fall
transitions to winter, many of
us begin to experience transitions in our
physical bodies as well. Our attention
“New research has started to show
that another benef it of probiotics is a healthier,
more robust immune system.”
turns to seeking warmth and comfort
in familiar “winter time” foods. We pay
attention to new aches and pains and we
pay even more attention to a stuffy nose
or scratchy throat. If immunity isn’t a priority the rest of the year, there’s nothing
like cold and flu season to bring it to the
forefront of our minds. In addition to the
standard repertoire of increased vitamin
C and chicken soup, what else can we do
to safeguard our health as we approach
the perennial cold and flu season?
Recently, I started learning a bit more
about probiotics and the many ways they
can improve overall health. In bringing
balance to the existing bacteria in our
bodies, probiotics can facilitate better
digestion and absorption of vitamins
and minerals, increased genitourinary
health, relieve various skin conditions
and even decrease the effects of aging.
New research has started to show
that another benefit of probiotics is a
healthier, more robust immune system.
Better absorption of vital nutrients alone
would allow our immune system to be
better equipped to combat the plethora
of microorganisms it encounters on a
daily basis. But microorganisms compete
with one another, colonizing and creating
a habitat of their own, so having plenty
of the healthy ones on board assists our
immune systems in keeping us well and
fighting off the not-so-healthy ones.
Probiotics can also provide an added
boost by interacting with our own
bacteria and increasing our immunity
to certain illnesses, fending off other
unwanted perils from antibiotic treatment and increasing energy levels.
Several foods offer a probiotic infusion,
including tempeh, kimchi, sauerkraut
and even pickles! Whether a supplement
or through diet, probiotics provide an
opportunity to proactively manage our
immune system and general well-being.
Probiotics come in various blends and
individual formulas, so it can be daunting
trying to figure out the best combination
for your personal needs. Your best bet is
to do some research on the subject and
talk with your healthcare practitioner.
As always, we in the Wellness Department are happy to share our products
and information with you. So while
you’re here getting ingredients for your
homemade chicken soup, don’t forget to
pay us a visit. Here’s to a happy, healthy
winter!
JANUARY . FEBRUARY . MARCH 2014 | 7
At the Store
Good News as the Co-op fourth quarter. The pattern
Rings in 2014 by Francis was slightly altered in 2012 in
Murphy, General Manager The
Co-op continues to do well
financially as I write this in early
December. Third quarter sales
grew 8.5% compared to last
year, margins are good, and
expenses are below budget as
a percentage of sales – we are
on track for record profitability!
We had established a
pattern for the years 20092011 of making money in
the first two quarters, losing
money in the third quarter,
and having small losses in the
that we had a net profit in the
third quarter for the first time.
2013 is following the same
pattern as 2012 for the first
three quarters.
Net income was roughly
$21,000, or 1.75% of sales in
the third quarter compared
to a budgeted net income of
roughly $9,000, or 0.78% of
sales. Year-to-date net income
is roughly $76,000, or 2.15%
of sales.
Our Super Sale, aka Tent
Sale, in October was a huge
8 | JANUARY . FEBRUARY . MARCH 2014
success. We shattered our
previous weekly sales record
by almost $13,000! This year
we made the Super Sale a twoday event for the first time.
Sales on Saturday were nearly
$20,000 despite a good deal
of rain; I even shut down the
tent for an hour when a line of
thunderstorms went through
the area. Sunday’s weather
was beautiful but sales were
about half of Saturday’s. The
sales in the tent were 27%
higher than our Super Sale a
year ago. Surprisingly, sales
in the store were stronger
than those in the tent on both
days. Setting aside days when
we offered discounts, like
our grand opening or owner
appreciation weekends, we
had our best sales ever in
the store on a Saturday and
our second best Sunday. The
weekend was also enlivened
by three participant/observers
from Common Ground Food
Co-op in Urbana who came
down and helped us. Thank
you for making the Super Sale
a success!
I recently invited Linda
McCann, the NCGA Deli
Support Specialist, to do an
audit of our deli, bakery and
cheese departments. It is her
opinion that our prepared
foods departments are in the
top 10% nationally compared
to other co-ops. Linda has
made a few recommendations
as well and we plan to
implement a new coffee setup
in the near future.
Stephanie
Willoughby
has been hired to be the
new Wellness Department
Manager. Stephanie has
worked part-time at the
Co-op for the last 2 years:
in the produce department,
as a cashier; and recently
as the Sunday Manager on
Duty. Stephanie was recently
the Chief Legal and Medical
Advocate at the Women’s
Center and we are glad that
she is now devoting her
talents full-time at the Co-op
in her new position.
Francis Murphy
received his MBA
from SIUC in 1994.
With over 20 years
experience leading
co-ops, Francis
has been the
general manager
of Neighborhood Co-op for over 14 years
and is also one of the folks who founded
the store.
Vote with Your Dollars
by Tracy Boutelle Fidler, Board
Member
There is a lot of
groaning in our community
and nation about the directions
we’ve chosen. Some of us are
concerned about the effects
of energy use, as it relates to
peak oil, climate change and
fracking. Others worry about the
Affordable Care Act. And, closer
to home, we are questioning
the future of a university that is
the region’s economic engine.
Welcome to 2014.
Chances are, with Congressional
elections this fall, we will
continue to do a lot of finger
pointing and complaining.
Some individuals will propose
solutions, and, come November,
we will cast our ballots and
hope for the best.
Until then, I’d like to propose
Did you know?
Neighborhood Co-op Grocery is a consumer cooperative, which means it formed by folks
like you who wanted a place to buy wholesome, natural foods. Products from producer and
worker-owned co-ops can be found in the store; they too practice cooperative principles.
Surprise: True Value in Murdale isn’t a chain! It’s a co-op.
Why local?
• Buy local, and more money stays in your community. That’s because local businesses
tend to shop locally for goods, services and labor, while national chains don’t.
• Supporting local businesses can boost worker wages and increase the local work force.
• You can keep Carbondale unique by shopping and eating locally.
we start voting – today – for
the changes we want to see.
This kind of voting doesn’t take
place in an election booth: It’s at
the cash register.
You see, every time you
or I spend a dollar, we show
support for a business or a way
of doing business. That financial
support shapes our world in
very tangible ways.
If, for example, you want
Southern Illinois to maintain
its rural character, then buying
locally grown produce would
help ensure farming remains an
economically viable way of life.
If you want Carbondale to have
a vibrant downtown, then you
might shop or dine there.
My guess is that if you’re
reading this, and an owner in the
Neighborhood Co-op, you’ve
come to shop here for a variety
of reasons. Some of you may
like the business model (we’re a
cooperative). Some of you may
like the focus on local, sustainable
products. And, some of you
might not know quite what sets
us apart, though you recognize
that there is something special
happening here.
That something special is
what we call the “cooperative
advantage” and, quite simply,
it is what comes from being
a business that is driven by
cooperative values, principles
and a mission.
Your shopping dollars make
that possible.
By shopping here, you help
grow the co-op, which, in turn,
helps build a market for local
farmers, supports community
events and educates others
about food systems. You
also support a way of doing
business. The cooperative
business model values self-help,
self-responsibility, democracy,
equality equity and solidarity.
Cooperative principles include
a voluntary, open membership
and a concern for community.
If you like what you’re seeing
at the Co-op, and you’d like
more of that special something
in Southern Illinois, then I’d like
to encourage you to vote with
your dollars in 2014.
We have amazing options
locally for food, fun and labor.
The global and national
challenges before us in 2014
are great, but we can begin by
creating a better world now,
right here.
Let’s all think before we
spend.
Good Reads
Michael Shuman’s Local Dollars, Local
Sense outlines how investing locally can
be an agent for social change.
Lyle Estill’s Small is Possible: Life in a
Local Economy chronicles sustainability
in his North Carolina community, while
Ben Hewitt’s The Town That Food Saved:
How One Community Found Vitality in
Local Food focuses on a his home in
Vermont.
Ray Oldenburg’s The Great Good Place:
Cafes, Coffee Shops, Bookstores, Bars,
Hair Salons, and Other Hangouts at the
Heart of a Community links local places
and social vitality.
Bill McKibben’s Deep Economy: The
Wealth of Communities and the Durable
Future explores local resilience and the
benefits of creating local economies.
Stacy Mitchell’s Big Bog Swindle: The
True Cost of Mega Retailers and the Fight
for America’s Independent Businesses
argues chain retailers extract, rather
than add, wealth to local economies.
Tracy Boutelle
Fidler currently
serves on the
Neighborhood
Co-op’s board and
works on a variety
of conservation
issues, from
restoring health to rivers to promoting
sustainable practices.
JANUARY . FEBRUARY . MARCH 2014 | 9
THE
LOCAL HEAT
Reinneck Ranch & Devil's Breath Chile Company
Two of The Co-op's local producers
10 | JANUARY . FEBRUARY . MARCH 2014
REINNECK RANCH
www.ReinneckRanch.com
James Reinneck has poured, chopped, preserved and cooked a lifetime of experience growing
his own food and turning it into recipes that people crave all over the country - even overseas.
“It’s just something I like to do,” he said, adding that he’s been at it since the the early 80s.
“I like to play around with developing recipes. I had been making salsa over the years and
had some pretty good recipes. I have literally given away thousands of jars over the years.”
His company is based out of Mascoutah, Illinois, a small town located
about 75 miles northwest of Carbondale, near St. Louis.
The name of his company’s flagship product, Salsa Rose, was inspired by his daughter Jada
Rose, who was born prematurely in 2008. It took time and no small amount of patience to wait
as Jada’s condition slowly improved at the hospital. During that time, Reinneck made a batch
of his salsa for the hospital nursing staff. Hospital staff liked it so much that they implored
Reinneck to get it out there on the market. About a year and one business plan later, Reinneck
did just that using his daughter’s middle name as inspiration for his super popular product.
Since then, James and his wife Hope have had a son, Levi, who has also served as the
inspiration for another Reinneck product. It’s called Levi Rugged Chili and Reinneck plans
to have on the market soon. Actually, he plans on adding more new items while increasing
production of the existing ones due to the success of his salsa and bread and butter pickles.
JANUARY . FEBRUARY . MARCH 2014 | 11
same time. He gets emails and phone calls
every day from people all over the state and the
country requesting his salsa and pickles. They
have even shipped to Iraq and Afghanistan.
“It’s been quite an honor to get all the
compliments and hearing about people,
including chefs, using our products in
a lot of different ways,” he said.
During the course of the interview,
Reinneck seemed truly astonished that
something he created could continue
to grow and be so popular.
“Our salsa is more than just a jar of
salsa. It’s named after our daughter and
the way it came about has a meaning
The Reinneck Family - James Reinneck and his wife
beyond the product,” he said. “And the
Hope with son Levi and daughter Jada Rose.
following we have is remarkable. It’s just amazing and
very humbling. We’re very thankful to everyone that
“We’re basically expanding our company and product
buys our product. Our family appreciates the support.
line,” he said. “We have created local jobs from the
“That’s really the number one thing right there,”
volume of salsa and pickles that we now produce, which is
he concluded. “Thank you for your support.”
awesome. We have a lot of good things happening here.”
Indeed. The two products that the Reinnecks have
out now – his salsa and bread and butter pickles - have
garnered awards. Quite notably his Salsa Rose won first
place for the best salsa in the whole state of Illinois. In
2012, Reinneck won an award for his bread and butter
pickles in the Mrs. Wage’s canning competition.
The Reinnecks buy locally whenever possible. The
pickling cucumbers, for example, are grown in Southern
Illinois. Currently, they are trying to increase their
production of local ingredients to 100 percent, although
that has proven difficult during the off season, when
vegetables can be difficult to source. But Reinneck said they
always go local first.
“We’re really trying to be part of that,” he said.
“There’s a lot of following for buying local,
which is awesome for companies like ours.”
In fact, Reinneck still enjoys growing his own food. But
he can’t grow enough for his family and his company, too.
“We just grow our own for personal use now,” he
said. “We have some acreage where we grow our own
plants from seed. It’s a passion of mine and just a
lot of fun. We still do a lot of canning and packing.
It’s nice to just enjoy the taste and the freshness
of your own products basically year-round.”
Reinneck says that getting his company off the ground
has been a lot of hard work, but fun and rewarding at the
12 | JANUARY . FEBRUARY . MARCH 2014
DEVIL'S BREATH
CHILE COMPANY
www.ChileStuff.com
Bill Barker is a local painter turned entrepreneur who
took his passion for peppers into a full-time pursuit called
the Devil’s Breath Chile Company. He began the business
near Marion in 2007, when his full-time gig as a house
painter just wasn’t panning out.
“I gotta pay the bills somehow and have some acreage
and decided to grow some peppers,” Barker said.
But it wasn’t like Barker had just jumped into the pepper
and sauce-making biz on a whim or a prayer.
“I’ve been a chilehead all my life,” he professed. “I’ve
spent 30 years growing different varieties of peppers, but
could never find a hot sauce I actually liked.”
So he started tinkering around with different sauce
recipes and came up with a blend that folks really liked.
“It turned out to be so popular that I decided to make
a career out of it,” he said. “After 30 years of being a house
painter it was time to make a change.”
Part of the change involved making
the sauces more accessible to those
who may be intimidated by the heat.
As a self-proclaimed chilehead, Barker
not only revels in the heat, but places a
premium on flavor as well.
“When the company was founded,
it was all about the heat,” Barker said.
“But it’s also about peppers with great
flavor.
Soon Barker began to gear products
for a wider audience by lowering the
heat level.
“Hot sauce is great for people who
love a good burn,” continued Barker,
“but not everybody does. I still wanted
to share the flavor. It’s not just about
the heat. The flavor of the pepper is
pretty amazing.”
To wit, Barker introduced his
Werewolf Everything sauce in 2009.
It doesn’t have near the mule kick of
the Original Devil’s Breath Hot Sauce
and was first labeled simply as steak
sauce. Yet he made the switch from
steak sauce to everything sauce because
it just went with so many different
things.
Barker wanted to put his sauces (and
recipes) to the test by entering the
Fiery Food Challenge, a contest that
takes place annually near Ft. Worth,
Texas. The first challenge he entered
was in 2009, when his sauces won two
Golden Chiles right out of the box.
A Golden Chile, as one might expect,
is the top award given to a particular
product that was entered into the
contest.
“It’s taken a little while to make
the hybrid because I’m not a DNA
scientist and cannot genetically modify
my peppers … and wouldn’t if I could,”
he added. “It takes a
“This is going up against some of
the biggest names out there,” he said.
“It was like winning the MVP of the
Superbowl.”
D
Werew evil’s Breath
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Since then, Barker has garnered
three Golden Chiles and five ribbons
for his products and recipes at the
Fiery Food Challenge.
Barker, who lives near Marion,
grows about 16 varieties of his
own peppers, mainly because he
just can’t find the ones he likes
commercially.
“If I could get them without
growing them, I would,” he said.
“But the vast majority of these
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his own.
His Werewolf Everything Sauce won
the Golden Chile for the best new
product.
Devil’s Breath
Ingredients:
e cream cheese
1 8-ounce packag yle shredded cheese, divided
st
1 1/2 cups Mexican
h
1/2 cup chile relis wder
po
1 teaspoon garlic wder
po
1/2 teaspoon chili n breast
ke
ic
1 8-ounce can ch chips.
or
Assorted crackers
varieties aren’t grown commercially by
anyone but me.
Steam carr
butter, add ots for 15 minutes, or
is dissolved salt and brown sugar. until crisp-tender. Me
and stir unti and add Werewolf Ev Cook and stir until su lt
through. l bubbly. Add carrots erything Sauce. Cook gar
and cook u
ntil heated
For more
recipes go
to ww
Devil’s Breath
Slow Cooker Pulled Chicken
Ingredients:
2 ½ - 3 lb chicken (boneless breast or thigh meat)
1 medium onion - diced
2 cloves garlic - diced
8 oz Werewolf Steak Sauce (yes, a whole bottle)
1 can tomato paste (6 oz)
1 tsp salt
3-4 drops of Liquid Smoke
Rinse and place chicken pieces in bottom of slow cooker.
Pour diced onions and garlic over the chicken and then
add the steak sauce and salt. Smear the sauce around to
make sure all the chicken has at least a coating of
sauce.Turn the slow cooker on low and let the chicken
cook for five hours. Remove the chicken pieces and shred
with two forks. Return the shredded chicken to the slow
cooker with the sauce. Stir in the tomato paste and the
Liquid Smoke. Let the shredded mixture cook on low for
another ½ hour. Serve on rolls with
coleslaw or pickle slices.
For more recipes go to
www.chilestuff.com
w.chilestu
ff.com
while to try to get what you want.
Barker seems particularly pleased
with a variety he called Burning Bush.
The pepper is so named because the
fruit itself is a deep blood red, while the
leaves on plant itself are dark green on
the top and light green on other side.
“When the wind blows it flickers
like it’s on fire,” Barker observed.
Barker grows thousands of pepper
Devil’s Breath
Chile Relish Hummus
plants on about a one acre plot. He
doesn’t use any herbicides or pesticides
along the way.
“Peppers are naturally resistant to
pests,” he said. “They really don’t need
pesticides - they do it themselves.”
The ever-busy Barker has just
released a new Werewolf Beef Jerky
product, which can be found at Huck’s
stores and will be available elsewhere in
the near future. He’s also working
on a couple of new hot sauces for
2014.
Ingredients:
Hummus*
Chile Relish
s
You can buy hummus premade in containers or as mixe
mus
you mix yourself. I like to get the premade plain hum
because it is easier. I use an 8 oz. container of hummus
and mix 2 spoons of Chile Relish in with it.
as a
Serve as you would normal hummus. I like to use it ce
repla
to
mus
hum
use
es
spread or dip. I even sometim
mayo on sandwiches.
hbor-
*All natural marichino cherries are available at Neig
hood Co-op Grocery, Carbondale.
For more recipes go to www.chilestuff.com
At the Co-op, we carry Devil’s
Breath Werewolf Everything
Sauce, the Original Hot Sauce,
the Bread and Butter Jalapenos
(a Golden Chile award winner as
well), along with the Devil’s Breath
Hot and Mild Chile Relish.
If you want to give the
Werewolf Everything Sauce a
try, drop by the store on Fridays
(from 11 a.m. to 7 p.m.) and
try our chicken and Werewolf
Everything Sauce pizza – a
Devil’s Breath
Jalapeno Cherry Cheesecake Sauce
The Co-op Carries
Werewolf Fire House
Everything Sauce
Devil's Breath Hot Sauce
Devil's Breath Hot Chile Relish
Devil's Breath Mild Chile Relish
Bread & Butter Jalapenos
Ingredients:
1 10_oz jar marichino cherries, (keep the juice)*
½ cup Devil's Breath Bread & Butter Jalepenos (drained)
1⁄3 cup sugar
1 tablespoon lemon juice
1 tablespoon cornstarch
½ teaspoon vanilla extract
Combine all ingredients in a small saucepan over medium
heat until it boils. Reduce heat to low and cook, stirring
frequently, for about 10 minutes. Let cool and serve over
cheesecake.
*All natural marichino cherries are available at Neighborhood Co-op Grocery, Carbondale.
Co-op original recipe.
Look on this edition of Morsel to
try some unique recipes using Devil’s
Breath Chile Company stuff. Since the
level of heat that people can take is
very subjective, it’s hard to convey the
nature of the heat in each individual
Devil’s Breath product. The Original
Hot Sauce, however, has a pretty good
kick – as does the hot relish. The mild
relish has some spice to it, but nothing
like the hot. The bread and butter
jalapeños are more tangy than hot. If
you’re just really curious to find out
for yourself, the Co-op has an open
product policy, which means we will
happily let you try one of the Devil’s
Breath products if you’d like.
Or be on the lookout for samples.
We’ll be sampling local salsas, sauces
and more leading up to Superbowl
weekend. Or look for samples
throughout the store on any given
Saturday if you want find out if it’s hot
or not!
Or just allow Bill Barker to make his
case.
“I like to emphasize and encourage
to not let the thought of a little bit of
burn scare you away from the flavor,”
Barker said. “The flavor’s so good you
don’t notice the heat. Don’t let the heat
scare you, give it a try.”
Eco-Friendly Gardening Supplies
& Hydroponics
Including: Hydrofarm hydroponic growing systems,
grow lights, growing media (Ocean Forest),
fertilizers & more!
For more recipes go to www.chilestuff.com
p. 618.997.6897
3915 Ernestine Drive
Marion, Illinois
www.changingseasonslandscape.com
14 | JANUARY . FEBRUARY . MARCH 2014
by Jerry Bradley
It seems as though we spend a lot of time externalizing the causes of
our health. The source of bad health is in the micro-particles contained in
the air we breathe, the dangerous organisms in the water we drink and
potential pathogens in the food we eat.
And while all these certainly have a serious influence on our wellbeing, it may be that in our haste and fixation to demonize the lowly and
invisible microbe, we have overlooked something that comes from deep
within our guts, literally speaking.
JANUARY . FEBRUARY . MARCH 2014 | 15
Microbiome
A lot of recent attention has been
turning toward something called the
human microbiome, which is the totality
of microorganisms that are contained in
the body’s intestines, the mouth and
nose, on the skin, scalp, the armpits
(blech) and more.
passes through the birth canal. The
baby becomes “seeded” by its mother’s
microflora during this trip. From there,
the microbiome becomes sort of tailored
to an individual’s genetic makeup, the
food they eat and the environment they
live in.
The biggest microbial habitat is in
the guts. From inside the belly, it fights
It’s pretty amazing. There are 10 times off infections, boosts our immune
more cells from microorganisms like system, lets other parts of the body
bacteria, fungi and viruses than human know if things are okay (or not) and
cells in and on our bodies. And it gets regulates our metabolism. So if it’s not
even better when it comes to our genes. functioning properly because of what
Our genes are outnumbered 100 to
one by microbial genes. Fans of science
fiction might see this happening. If the
Enterprise were scanning for life forms
on some far-flung Earth-like planet,
they would not just read the human
DNA, but a completely different set
of DNA too, most of which in fact,
would come from the gut. From this
perspective, we would appear to be two
creatures, not just one. As Spock might
say … “Fascinating.”
The sheer quantity of this invisible
internal ecosystem is staggering,
weighing in, on average, at around
3 to 4 pounds, which is about the
size of a human brain. In fact, one
might conclude that the sheer totality
of microorganisms in an average body
amounts to another organ. And this
bulk of microflora actually functions in
much the same special way as an organ.
They help to regulate many of the
body's systems in ways that we are only
beginning to understand.
But fret not, most of these
microorganisms are not bad … most
are beneficial. So you may want to think
twice before reaching for that antibacterial soap.
In the Beginning
The creation of an individual’s
microbiome begins at birth as an infant
A good read, Wild Fermentation
by Sandor Elix Katz is available
at The Co-op.
maybe that’s due in part because our
microbiomes never taught some of our
immune systems how to work the right
way.
Fuel for Guts
So how does one go about improving
one’s microbial health? Probiotics and
prebiotics are ways to improve the guts
microbiome. Probiotics come readily
in the form of yogurt, kefir and more.
The Co-op has products that can be
taken, such as supplements, too. There
are fermented foods like sauerkraut,
kimchi, and kombucha that also contain
organisms and enzymes that are helpful
to a healthy gut.
Prebiotics are basically soluble and
insoluble fiber (example). These are
important to the colon – or the large
intestine. The problem with most
processed foods is that they don’t make
their way to the large intestine, which
needs fiber to function properly.
Fermented Foods & Seeds
So how do you get these foods? Well,
it’s not as easy as you might first think.
The simplest response to this question
we eat or the antibiotics we take, this is whole foods, plain and simple. Whole
may actually lead to diseases like colon foods are not processed and our bodies
cancer, colitis and maybe even diabetes have adapted over millennia to make the
most of them. In other words, eat your
or obesity.
fruits and vegetables.
The modern diet has really done a
Another way to give your microflora
number on the native population of our
microbiome, which looks far less diverse a boost is to try more fermented foods.
than those in less developed countries. The process of fermentation helps to
Some scientists think that our kids aren’t break down the foods more and make
getting their microbiome fix because of important nutrients more bioavailable.
too many C-sections, not enough breast
Sauerkraut is a great example of
feeding, too many antibiotics, and our how fermentation works. Salt plays an
obsession with cleanliness. This may important role in the process because
help explain higher rates of asthma and it helps to control the acidity of the
allergies in kids these days.
medium. Most harmful bacteria prefer
Again, maybe it’s not just the an oxygen rich environment. These are
airborne toxins created by smoke- the ones that stink up the place - this is
spewing factories and automobiles … bad fermentation or rot. Lactobacillus
16 | JANUARY. FEBRUARY. MARCH 2014
Traditional Cabbage Kimchi
1 2 lb head napa cabbage
1/2 cup kosher salt
12 cups cold water, plus more if needed
4 medium scallions, ends trimmed, cut into 1" pieces
1/3 cup Korean red pepper powder or chili flakes
1/4 cup fish sauce (preferably Red Boat)
1/4 cup peeled and minced ginger (about a 2 oz piece)
1 Tablespoon minced garlic (6 to 8 cloves)
2 teaspoons salted shrimp, optional
(available at International Grocery, Carbondale)
1 1/2 teaspoons sugar
Cut cabbage into 2" long pieces, discarding the root end. Place in a large bowl, sprinkle with salt, toss to coat. Add enough water to just cover, making sure cabbage
is submerged. Use a plate on top, if necessary. Cover with plastic wrap, if not using the plate. Allow to sit at room temperature for up to 12 hours, until cabbage has
gone limp. Place a colander in the sink, drain the cabbage, then rinse lightly with cold water. Gently squeeze out excess liquid from cabbage. Transfer to a medium
bowl and set aside.
Place the remaining ingredients in a large bowl and stir to combine. Add cabbage and toss with your impeccably clean hands until evenly combined and the cabbage is thoroughly coated. Pack the mixture tightly into a clean 2-quart or 1-liter glass jar that has a tight fitting lid. Seal the jar.
Allow to sit in a cool, dark place for 24 hours. The mixture may begin to bubble. That is the fermentation process starting. Open the jar to allow some of the gases
to escape, then reseal and refrigerate at least 48 hours before eating. Kimchi is best if you wait about 1 week. Refrigerate and use within 1 month.
bacteria actually do quite well in an
acidic environment and they work to
break down the cellular structure of
plants like cabbage in sauerkraut into
smaller compounds that can be more
easily digested by the body. They also
provide enzymes that help the guts
thrive.
And that’s what it’s all about. It’s
a safe way to break down the tough
cellular matter in a way that can be
absorbed by the body to make it healthy.
When you open a carton of milk that
has been sitting around too long, it’s
because the pH of the milk has changed
and become taken over by the bad guys.
Seeds are another good example. Seeds
are coated with bran, a tough outer shell
to help protect the endosperm and
the germ from harmful elements while
Your
the seed lay dormant. The compounds
protecting the endosperm and germ in
the bran are called phytic acids. The
endosperm is the nutrient dense group
that helps the germ to start growing.
The germ contains all the DNA needed
to make a plant what it is. Once water
hits the bran shell, it begins to break
down. If not properly broken down,
these phytic acids will bind with the
nutrients and not let them be absorbed
by the body. For this reason, they are
sometimes called anti-nutrients.
It may be that the whole food hippies
from days gone by were onto something.
And it may be that science is just now
starting to comprehend the importance
of diets fostered by our ancestors for
hundreds of generations prior to Big
Macs, Hamburger Helper, Twinkies and
Owner Appreciation Weekend!!!
SATURDAY & SUNDAY
FEBRUARY
1 &2
st
nd
Owners in good standing receive 10% off.
Sorry, no rainchecks.
frozen dinners, as good as they might
taste. Dishes like sauerkraut were often
thought of as just ways to preserve food
so that it didn’t rot, which before the
age of Amana refrigerators with ice and
water dispensers in the door was a good
thing. But now, it appears as though
whole foods and fermented foods have
more than just the power to preserve
food. It appears as though they have the
power to help us maintain a healthy and
happy microbiome community.
Not all
Dental Practices
are alike.
Do you realize how important a
HOLISTICALLY INCLINED, HEALTH-CENTERED,
RELATIONSHIP-BASED
dentist is for your well-being?
Thomas L. Waltemate, D.D.S., AIAOMT
618-965-9213
Steeleville, Illinois
Learn more at
TomWaltemateDDS.com
JANUARY. FEBRUARY. MARCH 2014 | 17
Questions, Concerns
&
For Staff Members & the Board of Directors
Forms are found in the holders above or you can send an email to
[email protected]
Ingredients
Please list all ingredients on the ingredient list. I have
bought several things I have had to pitch (from the deli).
I read the ingredients at the store, then got home and saw
some things in it I was allergic to in there that were not on
the list!
Anon
Very sorry about this. We strive to have all ingredients
listed on out label stickers. To the very best of my knowledge, our lists are correct. Let us know which product you
feel is mislabeled and we will correct it. Thanks for your
business.
Mitch
Deli Counter Manager
Fresh Mozz
I would like to see high quality fresh mozz. You don’t carry
this now.
years ago, shortly after we moved into this location actually,
became my daughter-in-law last fall. So, I was a little sad to
see it go, too, but I welcome the changes that are to come.
One thought we had for the community room was that we
might start offering the space to local 2-D artists, like print
makers and painters, to display their work, so maybe the
artwork will come in another form sometime soon.
Lisa Smith
Brand Development Manger
Big Help
Thomas was very, very, very helpful to me today!
Rosi
So good to hear from you. We think Thomas is great. I’m
glad he could help you. Thanks for your comment.
Pale
Customer Service Manger
Freddie
I really like the fresh mozz balls we carry currently, but if
you know of a better brand, let me know and I will surely try
to carry it! I’ll do some checking, too.
Mitch
Deli Counter Manager
Missing the Mural
Two owners are sad that the murals in the community room
were painted over. They’d love to see new murals pop up.
Anon
Thank you. We liked the mural, too, but we have several
new decorative elements and signs planned for the store
that will be installed in the coming months. We felt that
making the community room a more calming, neutral environment would be a good idea.
Incidentally, the artist who painted our mural so many
18 | JANUARY. FEBRUARY. MARCH 2014
G ot a Questio
n, Conce
Commen
rn or
t for the
C
o
-op
or a Que
ry for the
Board?
Se
Info@Neig nd it to
hborhoo
d.Coop
or
Fill out a
commen
in the sto t card
re.
Customer
Staff
favorites
1
Tell us yours
@ www.Neighborhood.Coop
Mitch
Deli Counter
Manager
5 Jovial Gluten-Free Tagliatelle
5
Red Dragon
Cheese
Raved about by Mickey customer
1
It cooks a little differently than regular ol'
pasta, but in the end makes the best GF tuna
noodle casserole ever.
The perfect winter cheese
to have with some beer
and sausage ... or simply
with a hearty cracker.
6
6
Founders
Breakfast Stout
2
2
Nektar
Honey Crystals
Sarah Mae
Frozen & Gen.
Merch. Buyer
3
Greg
Grocery Manager
These packets are super
handy. If you want the
sweet flavor of honey
without the mess look
no further! I keep a box
at my desk for all my tea
sweetening needs.
...Pretty sweet, huh?
7
7
3
Bill
Fridge Buyer
8
8
PetGuard
Turkey & Barley
Dinner
I totally freak out and go
crazy whenever I hear a
Jack
can of this being opened!
canine customer From what I understand,
it's supposed to be just as
good for me as it tastes,
too.
4
Urban Cheesecraft
DIY Cheese Kit
Jerry
Outreach
Coordinator
4
4
Bulk Buckwheat
Groats (Raw)
A great gluten-free
breakfast. Grind it up
in a food processor,
Adam
add some maple syrup
Produce Clerk
(also my bulk favorite),
bananas and pecans for the ultimate hot cereal
experience.
Bulk Quinoa
My new favorite ... quinoa
porridge - 1 part quinoa
with 4 parts any type of
milk. Bring to a boil and
simmer until quinoa is
cooked. Thank you
Martha Stewart!
One of my favorite stouts.
Uses chocolate, Sumatra
and Kona coffee with great
balance.
9
9
It actually works and it's
pretty foolproof - even for
me! With a gallon of Kilgus
milk you can make a nice
round of tasty paneer or
queso.
Co-op Deli
Chicken Salad
Tony
Grocery Clerk
Skip the bread and eat
it like dip with chips or
mix it into your mac-ncheese with a squirt of
mustard.
JANUARY. FEBRUARY. MARCH 2014 | 19
Changing with the Season
by Lisa Smith
Cucumber
Kimchi
Cucumbers packed with chiles,
scallions, garlic and ginger
mixture. Once cucumbers are
prepped, they are packed into jars and allowed to ferment. This style of
kimchi is packed with flavor, as are all traditional kimchi, but there is a
slight cooling effect from the cucumber. It is highly recommended to
wear gloves when making kimchi. Photos by David Davies
Stuffed Cucumber Kimchi
Cucumber kimchi is a flavor packed way to use cucumbers from the garden.
However, that being months away, store bought cucumbers work fine, too.
Cucumber kimchi is a little more delicate in flavor than traditional cabbage
kimchi. Excellent with Korean barbecue and rice.
10 pound Kirby cucumbers, ends removed
¼ cup salt
4 cloves garlic, minced
½ cup chili flakes, preferably kochukaru
½ cup chives, cut into 1 inch pieces
¼ cup fish sauce, preferably Red Boat brand
1/3 cup shredded carrots
2 Tablespoons sugar
Wash cucumbers. Place end of cucumber on cutting board and cut in half
down the length of the cucumber without cutting through to the end.
Rotate the cucumber ¼ turn and make another cut without going through
to the end, so that the cut is perpendicular to the first cut and the bottom
portion is intact to hold the cucumber together.
Fill a large bowl with water and dissolve the 1/4 cup of salt into it. Fully
submerge the cucumbers in the salt bath for 30 minutes (if your cucumbers are small, soak for less time. Taste a small portion to be sure. It should
taste pleasantly salty.)
Using gloves, while the cucumbers are soaking, make the spicy mixture by
combining all remaining ingredients together in a bowl.
After soaking, remove cucumbers from water. Do not rinse.
Fill each cucumber between the connected spears with spicy mixture.
Place cucumbers next to each other in a glass jar or container. You might
need more than one, but be sure they are packed together.
Once all cucumbers are packed, fill seasoning bowl with 1 cup of water and
stir to get all the seasoning combined with the water.
Pour liquid over cucumbers until they are almost submerged. Cover with a
tight fitting lid and store at room temperature for 8-12 hours. Then store in
the refrigerator. The kimchi will continue to ferment. Use within 2 weeks.