ay 2014 - Community Food Co-op

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FOOD CO OP
Community Fo
Co-op Community News
od Co-op
1220 N. Forest
St., Bellingham
WA
315 Westerly Rd
., Bellingham W
A
360-734-8158
www.commun
ityfood.coop
A publication with your good health in mind
May 2014
In This Issu
e
Kid Should L DIY Food: Why Every
earn to Gard
en—Page 3
D
Empire is Exp eli Grab-n-Go
anding—Page
5
Local Biodigester Turns
Lisa Heisey, Co-op member and freelance writer
Cow pies in the Co-op bakery case?
Well, never. Not real ones anyway. But
sometime in the not-so-distant future,
rich, steaming heaps of cow manure
may very well become a very powerful
ingredient in Whatcom and Skagit
counties’ farm-to-market sustainability
movement.
To reduce greenhouse gases and
produce cleaner energy, turning cow
poop to horse power is what startup
company Biomethane wants to do
on an increasingly larger scale. Based
on the work of Western Washington
University’s Vehicle Research Institute
Director Eric Leonhardt, Biomethane
has developed small-scale refinery
technology to create competitively
priced, low-emission vehicle fuel from
biogas generated by dairy cows.
Kathlyn Kinney, a WWU graduate
and Biomethane co-founder, describes
biomethane fuel as “carbon-negative,”
with a single vehicle running on
biomethane being the equivalent of
taking five other vehicles off the road.
“This type of renewable fuel is cost
competitive and captures at least five
times as much greenhouse gas as it
emits,” Kinney said. Germany and
Sweden already use biomethane to power
public transportation vehicles, and in
Sweden alone, more than half of the gas
used in its 11,500 natural gas vehicles
is biomethane. While U.S. biogas
operations are on the rise, the actual
number of biomethane-powered vehicles
in the U.S. is very small. It has been
estimated that Washington’s 240,000
dairy cows could produce enough
methane gas to meet about 26 percent of
its vehicle fuel needs state wide, however,
Kinney cautioned that biomethane
production is not a panacea for other
environmental impacts of factory farms.
“Placing these [biogas] systems on farms
of upwards of 10,000 cows would pose
a big improvement to current practices,
but my hope and dream is that we might
work with smaller and smaller farms—
down to 50 cows. The fact that we can
do what we’re doing with 700 cows is
already pretty remarkable on a national
level, but I would like to see this actually
boost the viability of the smaller farm
segment,” she said.
Generating Power and Reducing
Greenhouse Emissions
Methane is a very potent greenhouse
gas; a single cow produces approximately
120 pounds of manure a day, which
generates about 60 cubic feet of methane
gas. Cow manure is typically collected
and stored in open lagoons where the
waste releases greenhouse gases and other
volatile emissions into the atmosphere.
Farmers then spray this stinky stew as
fertilizer onto their fields, which can
sometimes be too “hot” for crops and
may impact adjacent waterways.
The anaerobic biodigester at Vander
Haak Dairy—the first in Washington
state—was built in 2004 to manage
the waste from the farm’s roughly 700
cows. Cow manure and other preconsumer food and fish scraps from
local processors are deposited into
the oxygen-free biodigester, which is
then heated to a temperature of 100
degrees for about 22 days. The biogas
is burned in a diesel generator to create
electricity, or can be further refined
into biomethane that is the equivalent
of natural gas. The separated dry solids
are used to create bedding material
for animals (cleaner than the sawdust
typically used), and may also be sold
as compost or other soil amendment,
while the liquid byproduct can be used
on crops. Kinney said research done at
Washington State University has shown
the fertilizer produced by the biodigester
is nutrient intact and more than 99
percent pathogen free.
High Development Costs are the
Main Challenge
Bryan VanLoo of Andgar Corp. said
his company has helped build seven
of the eight biodigesters in Washington,
including Edaleen Dairy in Lynden.
“Renewable energy is a growing field and
it’s good for the environment,” VanLoo
said, but he also said it’s a huge investment
hurdle for farmers, which can take up
to 10 years to recoup. Farms can use the
energy generated to run their farms and
sell the excess back to the utility grid,
and they can also sell the animal bedding
material and soil amendment products to
commercial nurseries and other buyers.
Both VanLoo and Kinney said the ability
to sell biomethane as vehicle fuel would
provide a significant boost to revenues.
“We’re seeing a paradigm shift to do the
right thing for the environment and save
money,” Kinney said. “Still, farms need to
justify the cost of implementation—it has
to be worth the conversion.” Depending
on local utility rates, biomethane sold
for fuel at $3 per gallon equivalent has
two to five times the value of biogas used
for electricity generation; this would
significantly shorten the payback period
for farmers.
Delivery Vehicles are a Good Fit
The Biomethane group is developing
the system for fleet-type vehicles to run
on compressed natural gas converted
from biomethane. Delivery vehicles are a
good choice for biomethane conversion
because they operate under fixed routes
that would return to the same fueling
station, Kinney said. At this time, the
refinery and refueling station at the dairy
farm needs to be completed, as well as
the vehicles purchased and converted to
run on compressed natural gas; Kinney
and her group are working to secure the
additional funding needed. A Bellair
Charters Airporter van has already been
converted to demonstrate that natural
gas from the biodigester does indeed
work. “When ours is fully operational it
will be the first natural gas station—let
alone biomethane station—in Whatcom
County,” Kinney said. Other funding
needs are the upfront costs of natural
gas vehicles, where conversions can cost
anywhere between $3,000 and $30,000.
“This is part of what our business model
is working to overcome, with grant
funding and financing through fuel
purchases,” Kinney said.
Puget Sound Food Hub: Helping
Farmers Get to Market
So what does biomethane have to
do with local food and sustainability?
Photo courtesy of Bellair Charters
Cow Pies into Power
The Puget Sound Food Hub
(formerly North Sound Food Hub)
at Bow Hill was started to help small
farmers increase their sales and more
efficiently get their products to market.
Generally speaking, food hubs manage
the aggregation, distribution, and
marketing of locally and regionally
produced foods and work to connect
farmers to buyers, along with other
hubs in the region.
Harley Soltes, owner of Bow Hill
Blueberries and market manager for
the Puget Sound Food Hub, said
transportation is a major challenge.
“There is the farmers market joke
among vendors: ‘So, did you make
enough [in sales] today to pay for the
gas to get here?’” Soltes said food hubs
save small farmers time, travel, and fuel
costs, not to mention reducing all of
the phone calls to make those orders
and deliveries happen. “With the hub,
everything is consolidated, but there is
still a very direct relationship between
the farmers and the buyers,” Soltes
said. Farmers post what is available on
the hub’s online site, and each order
is packaged and delivered for that
particular buyer.
The Puget Sound Food Hub currently
operates a donated biodiesel van which
transports products from about 60
vendors to stores, hospitals, day care
centers, and restaurants as far as King
and San Juan Island counties. What’s
in the works now is the purchase of a
second transport vehicle that will serve
the northern part of the hub, and the
goal is to have this vehicle converted to
run on—you guessed it—compressed
natural gas from biomethane generated
by the biodigester at the Vander Haak
farm. The truck will become part of the
sustainable loop, delivering produce,
meats, dairy, and other products from
farmers throughout Whatcom and
Skagit counties to buyers throughout
the region—including the Community
Food Co-op—saving everyone time
and money while reducing greenhouse
emissions.
Biomethane will be raising funds to
convert the first Whatcom County vehicles
to run on pure cow-derived biomethane.
For more information, contact Kathlyn
Kinney at (425) 765-7561 or kathlyn.
[email protected].
Lisa Heisey is a local freelance writer
and community garden enthusiast.
April 9, 2014
FOOD CO OP
The Co-op Board of Directors
Meetings are on the
second Wednesday of every month.
Next Meeting:
Wednesday, May 14 at 7 pm
Roots Room at the Cordata store
315 Westerly Rd. at Cordata Pkwy.
Member-owners are welcome to attend. To share
your suggestions or concerns at the 10-minute
member-owner forum at the start of each meeting,
contact Board Administrator Jean Rogers in
advance, at 360-734-8158 or [email protected], by the first Monday of the month, if
possible.
Jim Ashby, General Manager 360-734-8158
Board of Directors:
Steven Harper, Chair
Brooks Dimmick, Vice Chair
Brent Harrison
Caroline Kinsman
Jade Flores
Laura Ridenour
Mariah Ross
Megan Westgate
Melissa Morin 360-650-9065
360-734-1351
360-398-7509
360-224-9525
360-734-8158
970-372-8344
360-820-5251
360-592-5325
360-510-5382
~~~~~~~~~~~~~~~
Co-op store hours— Open 7 days a week
Cordata—7 am to 9 pm
Downtown—7 am to 10 pm
Co-op deli hours—
Cordata—7 am to 9 pm
Downtown—7 am to 9 pm
Visit the Co-op website at
www.communityfood.coop
Cooperative Principles
•Voluntary and open membership
•Democratic member control
•Member economic participation
•Autonomy and independence
•Education, training, and information
•Cooperation among cooperatives
•Concern for the community
Co-op Community News is produced by the
Community Food Co-op and
published eight times per year.
Downtown
1220 N. Forest St. Bellingham WA 98225 Cordata
315 Westerly Rd.
Bellingham WA 98226
360-734-8158 (both locations)
Co-op Community News is published as a service for
member-owners. Letters from member-owners are welcome
(see guidelines below). The deadline for submission
of letters is 8 pm on the 5th of the month preceding
publication.
Editor:
Design/Production:
Laura Steiger
Joanne Plucy
Opinions expressed in the Co-op Community News are
those of the authors and do not necessarily represent
those of the Co-op Board, management, staff or memberowners. Nutrition and health information is provided
for informational purposes only and is not meant as a
substitute for a consultation with a licensed health or
dietary practitioner.
Acceptance of advertising does not indicate endorsement
by the Co-op of the product or service offered.
Letters to the Editor Guidelines
Letters must include your name, address, and a daytime
phone number. Please respect a maximum of 150 words.
Due to space considerations, we regret that we may not be
able to publish all letters.
Please send letters to:
Newsletter Editor, Co-op Community News
1220 N. Forest St., Bellingham WA 98225
or email editor: [email protected]
EV Charging Stations to
Remain Free
Good news! The electric vehicle car
charging stations at the Cordata store
will remain free for the foreseeable
future. Eventually, we may encounter
reasons to implement a small usage fee
for the stations. But for now, plug in
at Cordata and get a charge on us. We
would also like to alert our customers
that the two EV charging stations are not
available for general parking. By law, EV
parking spaces are for EV cars only.
2
Board of Directors Summary
Jean Rogers, Board Administrator
• The Board approved the following slate of corporate officers
for the Co-op: Jim Ashby, President; Jon Edholm, Vice
President and Treasurer; and Jean Rogers, Secretary.
• The group also approved committee designations for all
directors and selected Steven Harper as Board Chair and
Brooks Dimmick as Vice Chair.
• All directors present at the meeting made an annual disclosure
of any potential conflict of interest with their board service, and
signed the Board’s Code of Conduct and Ethics (policy P3).
• Directors reviewed and discussed the member-owner input on
the expansion project. The group will continue to review input
over the course of the downtown expansion.
• The Board approved the final design proposal for the 405 E
Holly St. property, flagging pedestrian access and parking in
front of the building as an area for more review. The Co-op
management will consider the Board’s suggestions and there
will be more opportunities to refine the details of the design as
the project progresses.
• The meeting concluded with an annual evaluation of
General Manager Jim Ashby. The Board noted that they are
exceptionally pleased with the GM’s overall performance and
approved the Executive Committee’s recommendation for
compensation.
Complete minutes for all Board meetings and our governing
policies are available at the service desk. Complete minutes are also
posted at www.communityfood.coop.
The first 10 minutes of every Board meeting are reserved for
member input.
Next meeting: May 14 at 7 pm in the Roots Room at the Cordata
store, 315 Westerly Road.
Member-owners are welcome to attend the meeting. Hope to see
you there.
Meet Your Newly Elected Board Directors
Jean Rogers, Board Administrator
Congratulations to new Board
directors Laura Ridenour and Jade Flores
(staff elected Board position), and to
re-elected director Brooks Dimmick.
We are extremely grateful to Zach Zink
and Chuck Marston (staff election) for
volunteering their many skills to the
Co-op as Board candidates. Here is
Brooks Dimmick
Laura Ridenour
Jade Flores
an introduction to your new and returning
representatives as they embark on their Board
continued success of the Co-op on behalf of its memberservice on behalf of the Co-op membership.
owners.” Brooks is the current Board Vice Chair, along with
For Laura Ridenour, sustainable food and farming seems
serving on the Board Development, Strategic Planning, and
to run in the family. She grew up on a farming commune,
Finance committees.
worked for her family’s organic food business, and at 21 was
Jade Flores brings years of community involvement and
working on an organic farm, vending at the farmers market,
co-op experience to the Board. She was elected to the Co-op’s
and cashiering at a natural foods store. Since then, her
Staff Council for two years and currently is a board director
experience with sustainable food and farming has spanned
and secretary for Bellingham Cohousing. She is studying
academic work, board service, program development, grant
Sustainable Food Systems part time at Fairhaven College, and
writing, and hands-on experience with more organizations
has a passion for the development of a local and regional food
and projects than we can list.
production and distribution system. Her goal is to “develop
Laura told us, “I have seen the power of the Co-op to
these systems to their highest potential for the betterment of
engage our community in business, civics, and politics, which
our community.”
I believe is exemplary of what is needed for us—the workers,
Jade wears many hats at the Co-op’s Downtown store,
producers, farmers, and consumers—to solve many local
working in the floral department, as the mercantile assistant
food system issues.” As the former manager of Sustainable
in the produce department, and taking care of all the indoor
Connections Food and Farming Program, co-founder of the
plants. She explained, “Working in all of these positions, I
Whatcom Food Network, and a longtime member of the
have a fair sense of how our store functions as a whole, and
Co-op’s Farm Fund Committee, the Co-op will undoubtedly
I regularly use this knowledge to try to make decisions that
benefit from Laura’s extensive knowledge of our local food
benefit the Co-op from the best possible angle, not from
system. Laura will begin her Board service on the Member
just one department.” Jade is serving on the Member Affairs
Affairs Committee and the Strategic Planning Committee.
Committee for her first year on the Board and looks forward
As the manager of the bulk department at the Downtown
to participating on the Farm Fund Committee as well.
store, returning Board director Brooks Dimmick has strong
Our new Board directors continue to offer an excellent
connections with the Co-op membership and with the
balance of skills and experiences, and a deep commitment to
natural and organic products industry. He especially looks
the Co-op community. As the new term starts, our directors
forward to engaging member-owners with the Co-op’s vision,
are well-positioned to dig into the work of realizing the goals
values, and 10-year strategic plan. Brooks noted, “This is
of the Co-op’s 10-year strategic plan. All of the Co-op Board
an exciting time for our co-op. We have strong operational
directors volunteer their time on the Board to represent the
stability, new property with many attendant possibilities,
interests of Co-op owners, and they look forward to hearing
and a bright future. I look forward to contributing to the
from you!
Letter to the Editor
Wow! What a great thing the Co-op is
doing in sponsoring The Real Food Show!
I had the good fortune of seeing
the show a couple weekends ago when
Della and Jason Quick gathered people
together at The Bellingham Circus
Guild for a preview performance. What
HUGE fun. I have not laughed so hard
in a long time. It was great to sit with an
intergenerational audience being wowed
by skilled local performers unpacking
an important issue—the importance of
real food in our everyday lives. What
I really respect about this event is that
the performers, Della Plaster and Jason
Quick, combine their wide array of
circus skills with a sincere commitment
to make the best show possible.
I believe that the best forms of
community-engaged art are the ones that
are committed to exploring serious issues
and offering up the most entertaining and
dramatically compelling art possible. The
Real Food Show does just that. You picked
Co-op Community News, May 2014
the right clowns for this assignment.
It was clear that people in the audience
were eating up the warmth and ease with
which Della and Jason welcomed kids
and seniors and everyone in-between
to participate in the ebbs and flows of
the performance. The circus elements,
the humor, the images, the audience
participation elements all came together
in one big, smile-inducing way. In
the process, Della and Jason conveyed
an amazing amount of important
information. This show may be designed
for youth, but I know that I’ve been
reading food labels with increased
frequency, avoiding sugar (with a better
success rate), drinking more water, and
eating more fruits and veggies since seeing
The Real Food Show a few weeks ago—
and I am 47 years old.
Another positive wrinkle to this
performance is that Della and Jason
are kind people, reliable people,
generous people. It is not every day
that you can find two emotionally
mature clowns to serve as community
ambassadors.
Please extend my thanks and
appreciation to all those on the board
and on the staff involved in choosing
to commission the creation of this
timely event, and for underwriting The
Real Food Show’s 10-school tour this
spring.
The Real Food Show made me laugh,
it changed my food habits (for the better),
and it made me super proud to be a
member of the Community Food Co-op.
Thanks to all concerned. A collaboration
between public schools, a food co-op,
a local circus guild, and two clowns is
just the kind of local event that makes
Bellingham such a great place to live.
Appreciation and respect to all involved.
Cheers,
Adam Ward, Bellingham
Community Food Co-op member-owner
www.communityfood.coop
DIY Food: Why Every Kid
Should Learn to Garden
Eve Adamson
When my two sisters and I were in
first, second, and third grade respectively,
my dad had a great idea. One warm
May day, as the three of us stood in the
grass of our big backyard watching and
wondering what he was up to, he cut
15 six-foot lengths of leftover molding
from our recent basement remodel,
stuck them into the warming dirt of our
backyard garden in three circles, and
lashed the tops of each together with
twine to make three “teepee” forms.
Next, he tore open a packet of pole bean
seeds and gave us each a small handful.
He showed us how to plant them around
each wooden stake, and then he watered
the garden with the green garden hose,
while we ran through the spray.
Every day, we went out to the
backyard with my dad to check on our
seeds. When the sprouts emerged, we
cheered. He showed us how to pluck out
the weeds and keep the soil moist. As the
beans began to grow, in the impressively
speedy way they tend to in the rich Iowa
soil, something amazing happened.
Without any prompting or guidance
from us, vines sprouting leaves and bean
pods began to wind around the wooden
strips of molding until they reached the
top. The leaves and tendrils grew thicker
and denser, until one day, each of us
could crawl inside our little green houses
and be completely alone. I remember
sitting in the cool dirt, quietly marveling
at the way the vines filtered and freckled
the bright July sun. With a family of
five in a small house, we didn’t get much
privacy, and I was in love with my green
cone of solitude. It is one of my fondest
childhood memories.
But those green teepees did more for
us than give us moments of alone-time.
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They also gave us beans. Sometimes I
would pluck a tender raw bean and eat
it. It tasted like spring to me—fresh and
grassy. Or, I would collect them in a
bowl and bring them into the kitchen,
so my mother could make them for
dinner. I didn’t even mind eating them
too much—with a little butter. They
tasted completely different than those
mushy beans from the can we had to
eat in the winter, and something about
those fresh beans prompted me to try the
garden carrots, lettuces, and tomatoes,
too. (I always called dibs on the tomato
bottom—the best part!)
Something about growing things
appeals to kids, and several casual
studies suggest that when kids grow
their own vegetables, they are more
likely to eat vegetables. It was certainly
true in my case. Decades later, my own
son, who at 14 remains suspicious of
most green things, finally became more
open minded when his summer camp
grew a vegetable garden. He tried bell
peppers for the first time, picked and
eaten within a moment. Out of our
family garden, he’s sampled the peas, the
peppers, the melons, and even an edible
flower or two (although I still can’t get
him excited about the tomatoes).
If gardening is the way to get kids
to eat more vegetables (not to mention
spend more time with you), then why
aren’t we all doing it? Even if you only
have a small backyard plot, or room for
a few containers on your deck or porch,
you can garden with your kids. Here are
some fun projects to try:
• Tube Garden. Start your seeds and
recycle at the same time. Toilet paper
tubes are small and easy for small
hands to manipulate. Plant tomato,
pepper, pea, or bean plants in toilet
paper tubes filled with potting soil,
in early spring. Prop them upright in
a tray or flower pot. When the seeds
sprout, pop the whole toilet paper
tube into the garden after the soil is
warm.
• Salad in a Box. Any window box,
bucket, basket, or other container with
drainage at the bottom will do. Fill
your container with potting soil and
plant a variety of lettuces and spinach
in rows, circles, or just scattered over
the top. Press into place and water
lightly. Keep the soil moist. When the
greens sprout, trim off a few leaves
each day of different plants, to include
in a salad. For kids who don’t like
bitter tastes, butter lettuces are a good
choice.
• Salsa Garden, Pizza Garden, or
Spaghetti Garden. Devote your
garden plot to a food theme your
kids can relate to. For a salsa garden,
plant tomatoes, tomatillos, bell
peppers, jalapeno peppers, onions,
and cilantro. For a pizza garden, plant
Roma tomatoes, onions, garlic, basil,
spinach, eggplant, or whatever else
you like on your pizza. For a spaghetti
garden, try Roma tomatoes, onions,
garlic, basil, oregano, and thyme. Just
add meatballs.
• Mushroom Garden. If your child has a
daring palate, try growing mushrooms.
Many companies sell mushroom
growing kits that make it easy to
spawn this fascinating fungus in a box
in your home.
• Herb Circles. A round container or
a small circle dug out of your sod
can be an herb circle. Plant basil,
lavender, tarragon, thyme, and edible
nasturtium flowers in concentric
circles. Your child can sample the
different smells and tastes, and help
you decide which herbs to add to
which foods.
• Flowers and Fruit Garden. For
some kids, fruit is an easier sell than
vegetables. If you have the space,
plant watermelons, cantaloupe, or
honeydew melons, interspersed with
native wildflowers, for a pretty but
gastronomically satisfying garden
experience.
Third Thursday Local Music Series
Lindsay Street—
Coast to Coast Roots Music
Thursday, May 15, 6–8 pm
Downtown Co-op Deli
Lindsay Street plays roots music from
Ireland, England, Quebec, Scandinavia, and
France, as well as original compositions.
Inspired by the past, and by emerging musical
traditions, they deliver rich and varied
arrangements that connect the old and the new. Lindsay Street’s repertoire features
creative use of accordion, guitar, violin, mandolin, bodhran, bouzouki, banjo,
Photo courtesy of Lindsay Street
whistles, and other assorted instruments.
This newsletter is printed on 20% post-consumer waste paper with soy inks.
• Pumpkin Garden. Two or three
pumpkin plants will sprawl and spawn
just what you need for Halloween
crafts as well as pumpkin pie,
pumpkin butter, pumpkin bread,
and pumpkin puree you can add to
applesauce, smoothies, or even chili.
Marigolds nestled between the vine
make a prettier plot.
• Bean Teepee. If you have the space,
give your child the gift of this magicalseeming, ephemeral playhouse. You
don’t have to use leftover molding like
my dad did, any thin wooden pole
or bamboo rod will work. For each
teepee, put five or six poles, about 5 to
6 feet long, in the ground in a circle,
approximately 3 feet in diameter. Prop
or tie the tops together. Plant pole
beans around each stake. Water and
mulch, then watch as each teepee leafs
out, creating a private space just for
small people.
Gardening with your kids gives them
many gifts. They learn where food really
comes from. They learn how to work
together with others towards a common
goal. They learn a practical skill. They
learn how fresh food tastes. They learn
the feel and smell of wet dirt and mulch.
And they learn that they have the power
to take something as small and full of
potential as a seed, and nurture it until it
becomes everything it was meant to be.
Just like you are doing with them.
Authored by Eve Adamson for Stronger
Together. Reprinted by permission from
StrongerTogether.coop. Find articles
about your food and where it comes from,
recipes, and a whole lot more at www.
strongertogether.coop.
17th annual Bike to
Work and School Day
Friday, May 16, 7–10 am
In front of the Cordata store
(and throughout Whatcom County)
We are dedicating the Cordata
Celebration Station to our co-worker
Tim Johnson who is still recovering at
home after he was hit by a truck when
cycling home from work in March.
As a special tribute to Tim, cyclists
checking in at the Cordata station
will receive blinking safety lights to
increase their visibility on the road
(while supplies last).
Bicyclists and walkers can stop
in at any of the nearly 30 public
Celebration Stations to be counted,
enter a free raffle drawing, and get fun
rewards. Last year, more than 9,000
people of all ages participated.
See a map of Celebration
Stations and learn more about
Bike to Work and School Day at
biketoworkandschoolday.org.
Co-op Community News, May 2014
3
Ask the Nutritionist
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Lisa Samuel,
Registered Dietitian
and Nutritionist
Dear Member,
Your doctor is right! Both children
and adults need 25 to 35 grams of fiber a
day, depending on their age and gender.
Getting enough fiber in the foods we
eat is important for many reasons. Fiber
keeps your digestive system regular by
increasing bulk and making it easier for
food to be eliminated. Eating high-fiber
foods keeps you feeling fuller for longer,
helping to maintain a healthy weight or
to lose weight. Research shows a highfiber diet protects us from developing
diabetes, heart disease, and cancer.
Eating foods high in fiber helps keep
our blood sugars steady by slowing the
release of sugars into the blood stream.
Lastly, fiber helps to support a healthy
environment for probiotics—those good
bacteria and yeast in our gut that help
keep us healthy.
It’s easy to get the recommended
amount of fiber if you eat a diet rich
in fruits and vegetables, whole grains,
legumes, and nuts. Here are some ideas
for adding fiber to breakfast, lunch,
dinner, and snacks. Just remember
to increase the amount of fiber in
your diet slowly. Adding too much
fiber too quickly can leave you feeling
bloated and uncomfortable. And as
you increase your fiber intake, drink
plenty of water. Increasing fiber without
drinking enough liquids can leave you
constipated. Water is necessary to help
fiber move through the digestive system
Downtown
Children’s Art
Walk
It’s time to hit the sidewalks of
Downtown Bellingham and soak in
the joy of children’s art. This month’s
art walk, always held on the first Friday
of the month, will display pieces from
elementary school aged children.
Adorning the windows of the Co-op’s
Downtown deli will be art from Wade
King Elementary School students. In
many venues, art will remain on display
throughout the month. Next time
you are walking the Downtown core,
take a few extra minutes to browse the
displays and appreciate the budding
artists in our community.
4
and do its job. Without water, it gets
stuck.
At breakfast, stir fresh or dried fruit,
flax or chia seeds, and nuts into your
oatmeal or hot breakfast cereal. Top a
bowl of oatmeal or Greek yogurt with
easy-to-make homemade granola using
oatmeal, dried fruit, and nuts. Fruit
smoothies can be a great vehicle for fiber
with fresh or frozen fruit, and either
flax or chia seeds. If you like toast for
breakfast, look for those that have at
least 4 grams of fiber per serving. Lastly,
eat vegetables for breakfast! Try leftover
roasted potatoes, sautéed kale, or roasted
broccoli topped with a poached egg.
At lunch, soups can be a great vehicle
for fiber. Add beans, lentils, or whole
grains to your vegetable-based soup
for extra fiber and protein. Try a salad
loaded with extra vegetables, beans,
whole grains (quinoa, brown rice, barley,
etc.), nuts, or seeds—drizzle with lemon
juice and extra virgin olive oil. If you are
a sandwich person, make a wrap with
a whole-grain tortilla filled with a bean
spread, spinach, shredded carrots, and
avocado. Finally, add a bowl of fresh
fruit to your lunch for extra fiber and a
sweet treat.
For snacks, make your own high-fiber
bean dip using whatever canned beans
you have on hand—chickpeas, black
beans, white beans, etc. Then dip with
veggies, whole grain crackers, or pita
chips. Homemade popcorn or trail mix
with nuts and dried fruit make a great
high-fiber snack. If you’re craving sweets,
replace the all-purpose flour with wholewheat pastry flour in your homemade
cookies, cupcakes, or brownies, and then
add nuts and dried fruit.
At dinner, fill at least half your plate
with vegetables. Try a new variety each
week to keep it interesting. Oatmeal can
be used in a variety of ways, other than
a breakfast cereal. Try adding oats to
your meatballs or meatloaf in place of
breadcrumbs. Sneak vegetables into your
favorite dishes. Add shredded carrots or
zucchini to your meatloaf, meatballs, or
burgers. Shred carrots into your tomato
sauce. Add pureed cauliflower to your
macaroni and cheese. In place of white
rice, use whole grains such as brown rice,
farro, or quinoa. Choose whole grain
pastas, including gluten-free varieties like
corn and quinoa.
Send your nutrition questions to lisa@
nourishrds.com. Lisa Samuel is a Registered
Dietitian and Nutritionist and founding
partner of NourishRDs, specializing
in real foods nutrition counseling and
communications. Be sure to check out Lisa’s
schedule of upcoming cooking classes and
workshops through the Co-op’s Healthy
Connections program. You can also find
Lisa’s recipes and articles on her blog at
www.nourishrds.blogspot.com.
The Duckling Returns
Photos courtesy of Mallard Ice Cream
The migration is on as we welcome
Look for updates on The Duckling’s
the return of The Duckling to the
schedule as summer progresses.
Cordata store parking lot. What is this
See you at Cordata on Mallard
Duckling we speak of, you may be
Mondays.
wondering? The Duckling is Mallard
By the way, Whatcom Community
Ice Cream’s mobile ice cream stand that
College and Bellingham Technical
sells Mallard’s yummy handmade ice
College students will find a special
cream and ice cream sandwiches. We
offer for The Duckling in their spring
hosted The Duckling at the Cordata
quarter coupon books for a $1 single
store last summer, and are excited to see
scoop cone—what a deal!—but, please
it returning for a second season.
be aware that The Duckling is not
For the month of May, The
open daily, as indicated on the coupon.
Duckling will be open from 11
am to 6 pm on Mondays only—
Co-op member-owners
Mallard Mondays! Opening day
special offer!
will be Monday, May 5. Perhaps
Show your Co-op card at The
they’ll offer a special Cinco de
Duckling to receive $1 off one
Mayo ice cream on opening day?
item on Mondays in May.
The Duckling will be migrating
Limited to one item per member card.
to various community events
Cannot be combined with other coupons
or discounts.
throughout the summer months.
Co-op Community News, May 2014
Goi Cuðn
(Vietnamese Spring Rolls)
Stronger Together
Total Time: 30 minutes
Servings: 12 rolls
12 rice paper spring roll wrappers
4 ounces thin rice noodles
1 large carrot, shredded
1 cup shredded green cabbage
1/2 red bell pepper, julienned into
1-inch strips
1/2 cucumber, seeded and julienned
into 1-inch strips
4 green onions, sliced
2 tablespoons each chopped fresh
cilantro, mint, and Thai basil
2 tablespoons sesame seeds
Peanut Dipping Sauce—
3⁄4 cup smooth peanut butter
1 tablespoon sesame oil
1 tablespoon honey
2 teaspoons tamari
2 teaspoons chili paste
1 teaspoon peeled and minced fresh
ginger
1 clove garlic, peeled and minced
1 lime, juiced
3-4 tablespoons coconut water
1. Prepare the rice noodles according
to package directions and drain.
Assemble prepped vegetables on a
cutting board. Set up a clean, dry space
to assemble the rolls.
2. Take each spring roll wrapper
one at a time and soak in warm water
per package directions. Gently lay
the wrapper on the cutting board and
place a small row of each ingredient
on the side of the wrapper nearest to
you (filling the wrapper too full may
result in difficulty rolling and possible
tearing). Fold the wrapper over the top
of the ingredients, tuck in the edges,
and roll like a burrito. Set aside the
spring roll on a piece of parchment
paper until all rolls are assembled.
3. In a small bowl whisk together all
of the peanut sauce ingredients, using
the coconut water to thin the sauce
to dipping consistency. Serve with the
spring rolls.
Serving Suggestion
Serve as an appetizer, or as a light
spring meal accompanied by a bowl of
hot and sour soup and some rice crackers.
Add thinly-sliced avocado to the rolls for
a creamy texture.
Nutritional Information Per Serving:
84 calories, 3 g. fat, 0 mg. cholesterol,
43 mg. sodium, 16 g. carbohydrate, 1 g.
fiber, 2 g. protein
Reprinted by permission from
StrongerTogether.coop. Find more
recipes and information about your
food and where it comes from at www.
strongertogether.coop.
www.communityfood.coop
Chicken and Rice
Hummus Plate
Bacon Eggsadilla
Just Salad
Chicken and Noods
Salad Cups
The Deli Grab-n-Go Empire is Expanding
Sara Young, Prepared Foods Merchandiser
Co-op deli staff and managers have been working for the last several months
creating new and exciting offerings for our expanded grab-n-go case at the
Downtown store. In mid-April, we launched a bunch of great new products,
and in the last half of May we will be introducing these products at the Cordata
store, too. As always, we based our offerings on the deli’s product selection
guidelines.
Our goals are to—
• Delight the palates of our customers.
• Accommodate the varied diets of our
customers.
• Practice environmentally sound and
socially sustainable food production.
• Encourage healthy lifestyles.
We will—
• Offer a full complement of crueltyfree animal products.
• Work toward being GMO-free.
• Offer products that don’t contain
harmful additives.
• Offer as much local high-quality
food as possible.
• Offer as much organic food as
possible.
• Use environmentally friendly
packaging from sustainable
resources.
• Not use produce items on the Dirty
Dozen list.
With these guidelines in mind, here’s what we came up with for the initial
launch. We are always open to suggestions and will continue development of meal
solutions for our member-owners and customers.
Snack Box
New Grab-n-Go Meals & Snacks
• Bacon Eggsadilla: bacon, egg, and
cheese quesadilla
• Mediterranean Meat Snack: lamb
kebabs, pita, tzaziki sauce
• Hummus Quesadilla: hummus,
spinach, raw goat cheddar, and red
onion (vegetarian)
• Meat and Potatoes: meatloaf and
picnic potato salad (dairy free)
• Hummus Plate: roasted garlic
hummus, pita, feta, Kalamata olives,
and cucumbers (vegetarian)
• Steamed Veggies and Rice with Miso
Sesame Dressing (vegan, gluten free*)
• Snack Packs: choice of tuna salad, egg
salad (vegetarian), or cashew chicken
salad, with crackers and fruit
• Paleo Lunch Boxes: variety of
differently seasoned chicken breasts
and Paleo-friendly salads to please the
palate (dairy and gluten free*)
• Snackin’ Box: Australian white
cheddar, cashews, and dried cranberries
(vegetarian, gluten free*)
• Chicken and Noods: Vietnamese
grilled chicken and sesame noodles
(dairy free)
• Kebab and Pasta: chicken kebab and
Sicilian pasta salad
• Dolmas Wrap: dolmas, lettuce,
cucumber, tomato, feta, garlic,
and Greek yogurt make a tasty and
original hand-held meal (vegetarian)
• Curry Lime Chicken Wrap: our
ever-popular curry lime chicken salad
with spinach, red onions, and walnut
pieces to add that much-needed crunch
• Roasted Chicken on Roasted Roots:
half or whole chicken (dairy and
gluten free*)
• Salad Cups—Asian Cup, SW Cup,
Veggie Cup, Protein Cup, Greek Cup,
Caprese Cup (summer season): variety
of organic veggies (vegetarian, except
for Protein Cup that contains ham and
turkey)
* Made with gluten-free ingredients in a kitchen that also uses wheat and other
gluten-containing products.
The deli will continue to offer our popular dressings, soups, sauces, dips, and
spreads, while also developing new products in these categories. We even have an
amazing creation called Edamame Hummus coming out. Yeah. We do! We are also
working on expanding the selection of green salads.
We are incredibly excited about the deli’s grab-n-go empire expansion. Let us know
if you would like to see something new and exciting in the deli case that we might
have missed. With your help, we will take over the world in no time!
Photo by Jen Towner (above).
Photo by Truman Buffett Photography (left).
50 HEARTBREAKS
(AND I’M STILL IN LOVE WITH YOUkraine)
Firehouse Performing Arts Center
1314 Harris Ave. in Fairhaven
Performance dates:
May 29, 30 and June 1 at 7:30 pm,
and May 31 at 1:30 pm
Tickets: $10–$20, available at www.
brownpapertickets.com or at the door
Sponsored by the Community Food Co-op
50 HEARTBREAKS is a dancetheater show about heartbreak and
Ukrainian history by Jenna Bean
Veatch (Co-op employee) and Nadia
Tarnawsky. This show weaves together
a collage of kitschy dances set to 1960s
breakup songs, mournful Ukrainian
ballads, whimsical stop-action
animation, old family photographs,
delightful paintings by Susannah
Anderson, and gruesome history lessons
to tell Tarnawsky’s family history—the
gripping tale of a family in Ukraine
split apart by WWII. The show spans
the range of possibilities held within
the heartbreak theme, from fun and
tongue-in-cheek to utterly devastating.
It draws on the humor in heartbreak,
the parallels between lost love and
death, and the beauty in sadness.
The show has been performed to
rave reviews at Annex Theatre in Seattle
and the New Orleans Fringe Festival.
For the Bellingham performances, the
creators are updating the content to
reflect the recent political turmoil in
Ukraine. Read a performance review
by Tom Mohrman, and watch a
lovely music video animated by Jenna
Bean Veatch, at the WAR: Wonder
and Risk website. Mohrman’s review
begins: “I haven’t been moved to
tears at a live performance in…well,
too long. That happened last night.
50 HEARTBREAKS (AND I’M
STILL IN LOVE WITH YOUkraine)
by Jenna Bean Veatch and Nadia
Tarnawsky is the kind of performance
that happens all the time in Seattle,
but rarely with this expertise.”
In addition to the performances,
Nadia Tarnawsky is teaching a
Ukrainian Singing Workshop on
Sunday, June 1, from 1 to 3 pm.
Sliding scale admission. For workshop
location and to register, email
[email protected].
Find more at—
Search for “50 HEARTBREAKS”
• Facebook event
• Performance review at
wonderandrisk.com
Jenna Bean Veatch YouTube channel:
youtube.com/user/JennaBeanVeatch
This newsletter is printed on 20% post-consumer waste paper with soy inks.
Celebrating Mothers
Mothers. We appreciate them every
day, but Mother’s Day, on May 11, is
a day to show some extra appreciation
for the moms in our life. Looking for
some ideas? Here is a small sampling
of what the Co-op has to offer.
Certified Organic Roses—Give
mom some beautiful roses that are
easy on Mother Earth, too.
Evolve Handmade Chocolate
Truffles—These delicious truffles,
handmade in Bellingham, have
quickly become a favorite among
Co-op shoppers and staff. Who
doesn’t love a perfectly crafted
chocolate truffle?
Mother’s Day Cake—A
4-inch gluten-free vanilla cake with
strawberry filling and buttercream
frosting. Comes in its own cute little
box with a special message for mom.
Cakes and Treats by special
order—Dream up something special
or surprise mom with a delicious
dessert that meets her dietary
restrictions—vegan, gluten free, dairy
free, sugar free, egg free. Our bakers
are expert at crafting beautiful custom
desserts. From a customer comment:
“I surprised my fiancé with a vegan
German chocolate cake from your
bakery for his birthday. It was THE
BEST cake (vegan or not) that we
had ever had! We know where we’ll be
getting all of our vegan yummies from
now on. Thank you so much!!!”
Cards and gifts—Stop by our
mercantile department to browse
an eclectic selection of cards with a
little extra flair, many crafted by local
artists. Then, peruse our unique gift
selections, from hats to candles.
Wine—Every wine in our wine
department is carefully selected by the
Co-op wine stewards for price and
quality. You really can’t go wrong with
any of the wines on our shelves, but
if you need a recommendation, our
wine stewards are here to assist.
Or, perhaps you want to pick up
some lovely organic produce to cook
up a feast, special order a dreamy
specialty cheese platter, or grab a
delicious dinner to-go from the deli.
Whatever you decide, your mother
will love and appreciate your efforts.
Co-op Community News, May 2014
5
Working together...
May 2014 Community Shopping Day Organization
Pails-n-Trails 4-H Club
Robin Elwood, CCN Staff
Photos by Karen Evans Photography
6
Co-op Community News, May 2014
Each year the Co-op invites
organizations to apply for a
Community Shopping Day (CSD).
This year, organizations were selected
for their service to our community
in the following areas: food and
sustainable agriculture; social justice,
peace, and human rights; ecological
issues; education; health and well
being; and community health. The
Co-op’s Member Affairs Committee
(MAC) reviews and recommends
12 organizations, and the Board of
Directors gives final approval. For
more information, contact Karl Meyer
at 360-734-8158, ext. 160, or karlm@
communityfood.coop.
2014 Community Shopping
Day Schedule
Among other Pails-n-Trails 4-H Club expenses, May CSD funds will help cover participation costs
for the 2014 Northwest Washington and Puyallup State fairs including gate passes, stall decorations,
and parking. Photos capturing moments from the 2013 Northwest Washington Fair include a
Pails-n-Trails member practicing with her goat on the Pack Goat Obstacle Course prior to judging
(above), a group photo of club members and mentors on the fairgrounds (upper right), and kids
from the club taking a break from tending their goats during the six-day-long fair (lower right).
Head, Heart, Hands, and Health. If
I got involved again, and eventually I
you didn’t know what the “H”s in 4-H
ended up being the club leader.
stood for, now you do. And you can go
“4-H hasn’t changed much in my
back to calling it 4-H, because everyone
time. There’s still a strong emphasis on
does.
leadership and on learning to be useful
May’s Community Shopping Day
to the community. There are some
(CSD) organization, Pails-n-Trails 4-H
differences between raising goats and
Club, is a first-time recipient of the CSD
cows, not to mention all the other areas
grant. But the club dedicated to dairy,
4-H clubs work on, but a lot of the
meat, and utility goat projects has been
important lessons are the same. Children
active in Whatcom County since
learn responsibility, and
2005.
Pails-n-Trails caring for animals develops
Researching a little of the history
empathy for people as well.
focuses on They still spend a lot of time
of 4-H clubs was fascinating for
me. Nationally, 4-H was originally
goats as an on presentations and learning,
founded back in 1902. The club
completing service projects,
important part keeping a record book of their
structure is administered by the
United States Department of
of sustainable, accomplishments, and judging
Agriculture (USDA), and in the
animals, which teaches good
environmentally decision making.”
words of Wikipedia, seeks to:
“Develop citizenship, leadership,
Brenda also invited anyone
friendly
responsibility and life skills
with children interested in goats
agriculture. to join Pails-n-Trails: “We meet
of youth through experiential
learning programs and a positive
in Lynden, but the families
youth development approach. Though
are from all around the county. It’s open
typically thought of as an agriculturally
countywide. Pails-n-Trails focuses on
focused organization as a result of its
goats as an important part of sustainable,
history, 4-H today focuses on citizenship,
environmentally friendly agriculture.”
healthy living, science, engineering, and
She went on to explain that many
technology programs.”
Americans think of dairy products
I had always thought of 4-H as a rural
as coming mainly from cow’s milk.
tradition that helped to preserve existing
Worldwide, more people consume milk
farming knowledge. I was surprised to
from goats than from any other species.
learn that in the early days, at least, 4-H
In addition, about 70 percent of red meat
was almost the opposite. Wikipedia,
consumption worldwide is goat meat, and
again: “The USDA saw that adults in the
the number of goats raised for meat in the
farming community did not readily accept
U.S. has increased dramatically in the past
new agricultural discoveries, but educators
10 years. The Pails-n-Trails 4-H members
found that youth would experiment
may be part of the next generation of
with these new ideas and then share their
goat milk and meat producers in the U.S.
experiences and successes with the adults.
Members learn how to manage breeding,
So, rural youth programs became a way to
kidding, milking, everyday feeding, and
introduce new agriculture technology to
health care of their goat herds. They are
the adults.”
learning about safe handling of milk,
For up-to-date specifics about Pails-nsoap, and cheese making, along with the
Trails, I spoke with club leader Brenda
business of raising goats through record
Dunford: “Pails-n-Trails focuses on milk
keeping and marketing.
goats, meat goats, and some pack goats. A
CSD funds will be used to pay for the
few sheep sneak in most years, as well. In
many costs during the year, including
general, though, we try to be pretty strict
Whatcom County 4-H memberships,
about our focus, because there are other
record keeping supplies, and expenses for
4-H clubs for other projects. We have
about 20 members now. Some raise one
type of goat. Some of us raise more than
one kind.”
I asked Brenda how she got involved
with goat husbandry: “I grew up in
Wyoming, and participated in 4-H as
a child, raising cattle. My mother was
a 4-H-er too, so it’s sort of a tradition.
Living out here, my son and some other
boys and girls in his age group instigated
starting the Pails-n-Trails group, and so
What are
Community Shopping Days?
To get involved,
contact Brenda through the
WSU Cooperative Extension
at 360-676-6736 ext. 41. Learn
more about Whatcom County
4-H clubs at whatcom.wsu.
edu or “Whatcom County
4-H Community Page” on
Facebook.
Round up your purchase
amount at the register and
Donate the Difference to
benefit the CSD organization
of the month.
When we all Donate the
Difference, our spare change
adds up to big cash.
the Northwest Washington and Puyallup
State fairs including gate passes, stall
decorations, and parking.
Pails-n-Trails 4-H is developing young
people who are experienced with the
natural cycle of food production—from
breeding and raising animals to producing
and marketing an end product. Members
supply food for their own families—it
doesn’t get any more local than that.
They develop an appreciation for the
benefits of the natural farm-fresh milk,
cheese, and meat products they produce,
and they learn how
best to handle these
products to achieve
optimal quality. They
are growing up with
first-hand knowledge
of where their food
comes from, rather
than growing up
thinking that food
comes from the store.
1/18 Growing Veterans
2/15
Sterling Bike Works
3/15
Bellingham High School Band
Boosters
4/19
Friends of Island Library
(FOIL)
5/17
Pails-n-Trails 4-H Club
6/21
Catholic Community Services
Homeless Housing Program
7/19 LAW Advocates
8/16 Community to Community
Development
9/20 Common Threads Farm and
School Garden Collective
10/18 Conservation Northwest
11/15 Domestic Violence and Sexual
Assault Services
12/20 Futurewise Whatcom
Volunteer
Thanks
The Co-op thanks all of our
volunteers for their contributions.
Volunteers assist with cooking
classes, newsletter distribution,
events, mailings, and participate in
the Member Affairs Committee.
Ongoing opportunities in our stores
are currently full. Co-op memberowners receive one $5 coupon each
time they volunteer for 1/2 hour
or longer. For updates on volunteer
opportunities, join our volunteer
email list. Contact Karl Meyer at
[email protected] or
360-734-8158 ext. 160.
www.communityfood.coop
Healthy Connections
Cooking, health, and well-being classes
offered by the Community Food Co-op
Full class descriptions on our website • New! Online class registration now available • Full class descriptions on our website
Week #1
May Week #2
5
Ethiopian Veg
Cuisine
Mulu Belay
6–9 pm
COR • WCC •
$35
Friday
Thursday
Wednesday
Tuesday
Monday
May
1
No Diet
Weight Loss
Lisa Samuel, RD
6:30–8:30 pm
DT • CO-OP •
$15
2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Caribbean Veg
Cuisine
Sarah Chan
6–9 pm
COR • WCC •
$35
7
Control Your
Immune System
Jim Ehmke, CN
6:30–8:30 pm
COR • CO-OP
• $5
Sonja Max, RD
6:30–8:30 pm
DT • CO-OP •
$15
Santosha Nobel
6:30–8 pm
COR • CO-OP •
$10
13
Lifetime Detox
Demetree
Robinson
1–3 pm
COR • CO-OP •
$10
Middle Eastern
Feast
Karina Davidson
6:30–9 pm
DT • WCC • $39
14
For the Halibut
Robert Fong
6:30–9 pm
DT • WCC •
15
Richard Tran, DC
6:30–8 pm
DT • CO-OP •
free
Art of Poaching
Mary Ellen Carter
6–8 pm
COR • WCC •
June Week #2
Canning 101
Part 1 (3 sessions)
Susy Hymas
6:30–8 pm
COR • WCC •
$59
16
Canning 101
Part 2
(See June 9)
10
Wild Edible
Berries
Vanessa Cooper
6–8:30 pm
COR • WCC •
$29
Stress Buster
Workshop
Erika Flint
6:30–8 pm
COR • CO-OP •
free
Chicken 3 Ways
Robert Fong
6:30–9 pm
DT • WCC •
$39 •
17
Farm Bill 101
Ariana
Taylor-Stanley
6:30–8 pm
DT • CO-OP •
free
Summer Salmon
Robert Fong
6:30–9 pm
DT • WCC •
$45 •
6
13
7
11
12
Make Your Own
Soft Cheese
Mark Solomon
1–4 pm
COR • WCC • $59
Online class registration
now available
HC Class Legend­
Locations:
DT = Connection Building at the Downtown store, 1220 N Forest St,
Bellingham
COR = Roots Room at the Cordata store,
315 Westerly Rd, Belllingham
Registration:
CO-OP = register online at
www.communityfood.coop;
click on Co-op Calendar, then click
on class title. (Need help registering?
Service desk staff can guide you.)
WCC = co-sponsored by Whatcom
Community College, register at
360-383-3200 or
www.whatcomcommunityed.com.
= additional fee for wine option,
payable at class.
•
Please do not wear strong fragrances
to class.
•
Financial aid is available for some
classes. For info on this, and for other
class questions, contact Kevin Murphy
at 360-734-8158, ext. 220, or
[email protected].
26
20
Coast Salish
Cooking
Vanessa Cooper
6:30–9 pm
DT • WCC • $29
27
Control Your
21 Hormonal
Health
28
18
19
22
$49 •
South of the
Border Sauces
Ana Jackson
6–9 pm
COR • WCC •
$39
23
June Week #3
9
14
For the Halibut
Robert Fong
6:30–9 pm
DT • WCC •
16
Week #1
Natural
Fermentation
Sonja Max, RD
6:30–9 pm
DT • CO-OP •
$25
Jim Ehmke, CN
6:30–8:30 pm
COR • CO-OP
• $5
$35 •
Homeopathic
Allergy Solutions
Monique Arsenault
6:30–8:30 pm
DT • CO-OP •
free
Springtime
3
in Paris
Karina Davidson
6:30–9 pm
DT • WCC •
$39 •
Ayurvedic
4 Face & Tongue
Juliet Jivanti
6:30–8 pm
DT • CO-OP •
free
Under Pressure
5 Mary Ellen Carter
6–8 pm
COR • WCC •
$35 •
May Week #4
19
$49 •
Aging for
8 Healthy
the Brain
Full class descriptions on our website
La Dolce Vita
Robert Fong
6:30–9 pm
DT • WCC • $69
9
June
2
6
May Week #3
Anti-InflamClearing Toxic
12 matory
Essentials Emotions for Sleep
Happy Healthy
Gut
Jennifer Browne
6:30–8 pm
DT • CO-OP •
free
Green Burial
Jodie Buller and
Brian Flowers
6:30–8 pm
DT • CO-OP •
free
23
24
Your Health:
Basic Nutrients
Jim Ehmke
6:30–8:30 pm
COR • CO-OP
• $5
WA Spirits
Tony Vernon &
Matt Howell
6:30–8 pm
DT • CO-OP •
free
25
Szechuan
Robert Fong
6:30–9 pm
DT • WCC •
$45 •
29
Szechuan
Robert Fong
6:30–9 pm
DT • WCC •
$45 •
30
June Week #4
Tasty Easy
Summer Dinners
Lisa Samuel
6:30–9 pm
DT • WCC •
$35 •
Natural
Fermentation
Sonja Max
6:30–9 pm
DT • WCC • $29
May Week #5
Canning 101
Part 3
(See June 9)
June Week #5
30 Ethiopian Cuisine
Mulu Belay
6–9 pm
DT • WCC • $35
Understanding
Test Results
Jim Ehmke
6:30–8:30 pm
COR • CO-OP
• $5
26
20
27
21
28
Make Your Own
Hard Cheese
Mark Solomon
1–4:30 pm
COR • WCC • $59
Healthy Connections Instructor Spotlight
Jim Ehmke
For the last five years, the classes in
Nutritionist Jim Ehmke’s series, “Take
Control of Your Health,” have consistently
been among the most popular at the Co-op.
The six-class series, which continues with
classes on May 7 and 21, has a theme of
empowerment—understanding how your
body works and how you can confidently
take responsibility for your own health
choices. The good news is that Jim has
expanded the series to include three new
offerings. On June 18, Jim premieres “Take
Control of Your Health: Basic Nutrients.”
The June 25 class is on interpreting (lab)
test results, and the topic for July 2 is
detoxification, cleansing, and fasting.
Jim Ehmke loves teaching about food
and health, and he’s been doing just that
since the early days of the natural food
movement. In 1976, he and his wife Karen,
who was a nutrition instructor at the
University of Wisconsin, opened a clinic
in Milwaukee. “We started offering classes
in cooking and nutrition—we called them
‘Love at First Taste.’ These classes combined
nutrition, body chemistry, and vegetarian
cooking—and they just took off. We
This newsletter is printed on 20% post-consumer waste paper with soy inks.
continued doing them
for over 20 years,” said
Jim. The clinic was very
successful, employing
doctors, massage
therapists, an herbalist,
and a homeopath all
working together as a
team.
In 2000, Jim and
Karen sold the clinic
and moved to Hawaii. As a result,
Jim’s practice became more oriented
toward phone consultation, with a
particular emphasis on interpreting test
results—blood, hair, stool, saliva and
urine. “The overwhelming majority
of my consultations were with people
off-island—not just in the U.S., but
internationally as well,” said Jim. He and
Karen moved to Bellingham in 2008, and
his practice continues to be “about 90
percent phone consultation.”
“I’ve been extremely fortunate to have
had great teachers along the way,” said
Jim. Among his most influential and
innovative mentors he lists Victor Irons,
Photo by Joanne Plucy
Jonathan Wright, Paul Bragg, and Jeffrey
Bland. “Each of these men was a pioneer
in the field of nutrition or biochemistry,
and I am blessed to have met them.”
The new classes are a response to student
requests. The class on basic nutrients deals
not only with fats, carbohydrates, and
proteins, but also with air and water, with
special emphasis on water. In keeping with
the theme of empowerment, Jim said that
as important as these nutrients are, the
top factor in determining health is one’s
mind—our thoughts. “What we think
and feel directly influences chemistry and
health. Thoughts are powerful—they’re
really our No. 1 nutrient.”
Co-op Community News, May 2014
7
Wine Notes
Family Owned Bogle Vineyards
Iconic American Wine Producer
Vic Hubbard, Downtown Store Wine Manager
The Bogle family started planting
what is now 1,500+ acres of vineyards
in 1968 in the same fertile soils around
the original family homestead they
have farmed for six generations in
California’s Sacramento River Delta.
The Bogle family is still integral to the
operation of Bogle’s extensive vineyards
and winery. Hard to beat in terms of
everyday-priced quality wines, these
wines have had a presence on Co-op
wine shelves for many years and have
always been consistent sellers, vintage
after vintage. In the 11 years they have
been distributed by our supplier Noble
Wines, Bogle has raised prices only
once. And, in these times of corporate
consolidation of the wine industry, we’ve
seen many of California’s iconic family
producers fall into the hands of
corporate conglomerates, while
Bogle remains one of the few large
production holdouts.
The wines of Bogle are no secret
to the savvy wine buyer, and
available just about everywhere.
These are consumer friendly,
mass-market wines that
have a huge following.
They are quintessential
everyday California-style
wines. Downtown store
Beer Department Manager
Michael Smith and I tasted
through the Bogle lineup and
selected a few of our favorites.
Watch for these wines at
special prices throughout the
month at both stores.
Bogle Chardonnay 2012,
California, $9.95
This wine betrays its California
roots right off with aromas of
pineapple, butter, and sweet oak.
In the mouth, it is thick and rich
with sweet apple and Meyer lemon
components. As we noticed with
other Bogle wines, there seems
to be a degree of sweetness that
keeps this wine from being
sharp or astringent, perhaps
one of the keys to the success of
this brand. This is a wine that
would match well with chicken
and dumplings, scallops, or
crab, and makes an easy drinker
on its own.
Bogle Petit Sirah 2012, California,
$9.95
This is the big seller in the Bogle
line, and for good reason. It manages
to convey big ripe fruit without going
over the top with high alcohol or raisiny
flavors. Deep inky purple color with
aromas and flavors like black raspberry
and ripe plum, this is a fruit-driven
wine that has soft tannins and subdued
acidity, yet has just a bit of snap on the
blueberry pie-like finish. Try this wine
with more gamey dishes, meats, stews,
and hearty foods.
Bogle Old Vine Zinfandel 2012,
$9.95
Comfort wine anyone? Here is a wine
to snuggle up to on a cool and rainy
E
L
A
S
Lamingtons On
May 1–31
$ 99
You’ll savor the taste of spring with these
yummy yellow cakes, layered with raspberry
jam, dipped in chocolate and rolled in coconut.
reg $249
1
each
Cascade Cuts Plant Sale and Fundraiser
for Sustainable Connections Food & Farming Program
Saturday, May 17, 9 am–4 pm
632 Montgomery Road, Bellingham
(King Mountain neighborhood)
Cascade Cuts wholesale nursery
opens its doors to the public just
one day every year as a fundraiser
for Sustainable Connections’ Food
& Farming Program. Shoppers can
peruse organic vegetable and herb
starts, talk with local plant experts,
consult master gardeners, and
contribute to a great cause.
Many shoppers wait for this sale
to buy most of their plants for the
season, choosing from greenhouses
full of ornamental plants, vegetable
and herbs starts, and flowering annuals
and perennials in every size and color.
Tucked in the greenhouse corners are
intriguing oddities including coffee
trees, hops, and compost tea machines.
The beautiful array of hanging baskets
is also a big draw for many regulars.
Information:
www.sustainableconnections.org
or 360-647-7093.
Photo courtesy of Cascade Cuts
All in the family: (from left) Vice President Ryan Bogle; President and Vineyard Manager Warren Bogle;
Customer Affairs, International Sales, and Wine Club Manager Jody Bogle.
spring evening. This zin from the
heat-drenched Lodi and Amador
counties is amped up in ripeness,
coming in at 14.5 percent alcohol,
a bit stronger than many wines.
Higher alcohol levels tend to give
wine more body and heft and
usually add a bit of sweetness
to the wine, however, in this
wine the sweetness is kept in
check by a frame of underlying
acidity. Along with dark fruit
components we noticed plenty
of spice notes in this wine, like
rosemary and oregano.
There may be no better
pairing with this wine than
the Co-op’s own housemade
sausages. The spicy sausage is
countered by the rich ripeness of
the wine in a way that sings. Ask Co-op
meat staff for suggestions.
Photos by Joanne Plucy
Update on Tim
Tim Johnson, Cordata Co-op
wine department manager, is still
recovering from injuries suffered
when he was hit by a truck riding
his bicycle home from work
in mid-March. I’ve had many
inquiries, concerns, and good
wishes from our customers for
my friend and colleague. Tim is
recovering well; it’s just a matter
of time to heal. We hope to see him
back in the wine department soon.
In the meantime, we all miss his
enthusiasm
and insightful
tasting notes
and look
forward to his
return. —Vic
Co-op produce departments are asparagus ready! At
the Cordata store (left), Wynne and Megan show off
new arrivals. Downtown, Russ and Dave get ready to
share Washington asparagus with shoppers (above).
Asparagus—Get It While You Can
Russell Duncan, Downtown Produce Assistant Manager
Spring! The sun peeks through large
puffy clouds a little more often, while
warming temperatures bring the first
local crops to our produce departments.
Fresh asparagus from Washington state
signifies spring, warmth, and happiness
for me. Whether grilled, sautéed, or
even deep fried, asparagus is versatile
and delicious!
Some prefer the thicker stalks, while
others, myself included, seek out the thin
tender shoots of this delicious herbaceous
perennial. My favorite easy preparation is
to marinate for a minimum of an hour,
or ideally overnight in the refrigerator, in
a combination of Sriracha, Bragg Liquid
Aminos, and fresh chopped garlic, then
grill directly over an open flame to attain
a nice spicy char on the outside while still
maintaining a bit of a toothsome bite
throughout. This is a great companion
to grilled steaks or alongside other grilled
veggies. Don’t be afraid to let the flames
leave their black kiss of deliciousness!
I asked a few more of the experts
on our produce team, “What’s your
favorite way to prepare fresh spring
asparagus?” The common thread for
all suggestions—be careful not to
overcook this tender vegetable. No
limp asparagus spears allowed, ever!
Wynne: Lightly coat the fresh asparagus
with balsamic vinegar and olive oil, then
grill until barely charred but still crisp.
Sprinkle with salt and enjoy.
Dave: The simpler the better, to let the
natural flavor shine through! Optionally,
you can finish with a scant squeeze of
fresh lemon juice, a sprinkle of salt, or
just a hint of your favorite seasoning.
Megan: Arrange in a single layer on
a baking sheet, drizzle with olive oil
and sprinkle with sea salt. Roast in a
450 degree oven for 10 minutes. Using
a preheated, hot oven is critical to
successfully browning the outside of the
spears without overcooking.
Matt: Trim the lower end and wrap in
bacon, then grill. The salty crispness of
the bacon is a perfect companion to fresh
asparagus.
Paige: I really like the recipe for Grilled
Asparagus and Chili-Orange Spring
Rolls on the Naturally Ella blog at
naturallyella.com (search for “grilled
asparagus”).