Summer 2016

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The Digest Fermented Foods For Wellness by Natalie M. Rotunda


Despite the new American diet—fast food everything, anytime, anywhere— that turned up its nose at fermented foods, there have always been families who felt it was worth their time and effort to supply themselves with nutritious eats. So, now, midway through the second decade of the 21st century, when technology changes minute to minute, we’re experiencing a renewed interest in that ancient system of food preserving, the perfect fit for a healthy eating lifestyle. Obviously, the food tastes good, but is there more to it?

Manager’s Note by Amanda Hegreberg


rom fashion to food, it’s crazy how what’s old becomes new again. Equating fashion to food is not the point. What is the point is this: fermented food, an oldie but goodie, is back but with a fresh take—and it’s here to stay. Some food historians figure fermentation is 7,000 years old. Our ancestors figured out techniques that would keep their meat and other foods safe from spoiling. They had a good thing going and passed it on to their children, down to the present day. It was inevitable that some ancient practices would fall by the wayside on their travels through the millennia.

Summer 2016

appy summer! With all the changes happening at the Good Earth, some things stay the same: Friday cookouts, the International Day of the Co-op, and of course, our friendly staff. One big exciting change is our decision to join the Principle Six (P6) Cooperative Trade Movement.

The P6 Cooperative Trade Movement is rooted in cooperative principles and values and exemplifies just and equitable trade relationships between farmers, producers, retailers, and consumers. P6 is named after the sixth cooperative principle: Cooperation among co-ops. It is a symbol of a growing consumeromega-3s, and lactic and lactic acids. supported food economy, drawing rounded up over attention to products grown or produced 200 studies that “explore more than locally or internationally, by small 170 diseases” helped by consuming farmers/producers and cooperatives. fermented foods and drinks. For the tens of thousands of us who struggle with The Good Earth Food Co-op joined the challenges brought on by lactose P6 because we value small, local, and intolerance, leaky gut, IBS, allergic cooperative businesses. P6 is a way to rhinitis, and all of the others, that’s bring those values to the surface and get everyone who works at, shops in, or welcome news. sells to our store on the same page.

“Phenomenal benefits in your overall wellness.” -Dr. Mercola

Absolutely, yes! And that bigger picture has a lot to do with the fresh take I Now, about the jargon mentioned earlier. Sarah Pope writes for The Weston A. Price Foundation, and she blogs about In a walnut shell, fermented foods are food. I’m a newbie to fermentation, so I being hailed as “probiotic foods.” Dr. was pleased to get her help in sorting out Joseph Mercola says they “contain the meanings of these words. much higher levels of beneficial bacteria than probiotic supplements, Lacto-fermented foods: the true making them ideal for optimizing your healing powerhouses, powergut flora.” They’re the gift that keeps packed with nutrients like those giving—better digestion; support for mentioned above. your immune system; a better supply continued on page 8 of B-vitamins, digestive enzymes,

P6 is the right fit for our co-op; it is one central story that will create strong alignment around the Cooperative vision. P6 was founded in 2009 and is based in Minneapolis. We are excited to join eight other grocery co-ops and three cooperative food producers in this program. Our closest neighboring coops who use this program are Eastside Food Co-op and Seward Community Co-op, which houses the national office. Sometime late this summer or early fall, you will begin to see P6 labels in the store. To be considered a P6 product, an continued on page 11


Get Involved Are you interested in getting more involved with the coop, meeting new people, and bringing new ideas and energy to events at the co-op? Do you have great ideas about what the co-op could do to better serve its member-owners?

Board Members & Management Christy Benesh

Katrina DolezalMersinger President

Contact a board member to see how you can contribute!

Bobbie Hentges Co-Vice President

Adam Konczewski

Have a story idea, comment, or question for the newsletter staff? To contribute, email us at [email protected]

Matt Parks

Co-Vice President

Lisa Molitor

Steve Janasie Scott Lisbon Sara Mruz Secretary

On the Good Earth Calendar

International Day of the Co-op July 9: 4:00 pm-8:00 pm One of the biggest events of the year. Music, fun, and activities for the whole family! Munsinger Art Fair in the Park July 21st: 10:00 am-7:00 pm At Munsinger Gardens Annual Member Dinner September 17 At Newman Center Movie Night at the Co-op Every 4th Friday: 6:30pm-8:30 pm Friday Cook-out at the Co-op Every Friday:11:30 am-2:00 pm May 27-September 2 Owner Tour Every 1st Saturday: 10:00 am Amie Stockholm helps you get better acquanted with your co-op. Central MN SMART Recovery Every Friday: 6:30 pm Visit for more information.

Holistic Moms Network Every 2nd Tuesday: 7:00 pm [email protected] Cost: FREE (320) 247-5334 Email [email protected] for more information.

Contact the board at

Amanda Hegreberg

For daily menu updates,


the Good Earth Food Co-op on Facebook! 2

Interim GM [email protected]

Shop on Sundays and enjoy a cup of organic, fair-trade coffee on us!

Free Thinkers Every 1st Sunday: 10:00 am-12:00 pm

Visit the Good Earth website and find us on Facebook for event reminders!

Please Note

Advertisements and articles do not imply endorsement of any belief, idea, or service by the Board, management, or staff of the Good Earth Food Co-op.

Staff Spotlight: Jo Wood by Natalie M. Rotunda


o Wood has a bucket list with one more item she wants to accomplish before she turns 50—to compete in a Food Network television show baking competition. She’s already submitted 12 applications to the iconic TV network, but, recently, a friend in the entertainment industry clued her in: send a video, THE best way to grab network officials’ attention. Stay tuned. Jo, tell us about yourself, your family, and where you’re from. My name is Jolane, but everyone calls me Jo or Jolie. I’m happily married with three boys and three girls, aged 10 to 30, and two grandkids. My husband, Ben, and I moved to St. Cloud four years ago amidst big changes in our lives.  I had decided to return to school to earn a degree in engineering. After two semesters, I realized that going back to school was not for me. A friend of mine told me about a job that was available that I would love. 

She made cooking fancy and fun. Being in the kitchen lets me be creative and love what I do. I love your company name. How did that come about? I’ve had Jolie Olie’s for 10 years now. My husband and I have had a lot of fun with it. I’m Jolie, he’s Olie, kind of a spinoff of Ole and Lena. I wanted the name to be catchy, and to look good on a t-shirt Maddie—we all work very hard in that kitchen putting out some of the best food in St. Cloud, and the best variety in town! On Tuesdays and Thursdays, I’m able to bake some desserts for the Jolie Olie’s case.  I have so many great recipes to choose from, many that have been passed down in my family for generations.  Your work-life to this point has been awfully interesting. Tell us about it. My life before the Co-op was much different. I was in the medical field for 21 years as a medic, I worked many different positions in the hospital. I was a firefighter for 16 years for three different departments, and I was a death investigator for Midwest Medical Examiner’s office for some time. The high-stress life of trauma and drama took its toll on me, and it’s in my past... for now. 

When did you join GEFC’s staff? Travis Herges is responsible for introducing me to the Co-op, in August 2014, while I was figuring out what to do next. “It will be fun,” he said. “It will get you out of the house,” he said. He was right. (Be careful for what you wish for, because you just might get it!) I’m very blessed to be able to do what I love. On any busy day, I stop, look around, and realize where I am—in a kitchen doing what I love. I’m in my What got you interested in making happy place. those eye-popping pastries in your case in the deli? What’s your job at the Co-op? I was hired as deli production. I’m still I have a very large family. My mother, deli production. Being Liz’s wingman Bonna Lou, spent many hours in the is not for the weak. Zach, Eric, and kitchen showing me her love of food.

Do you have a favorite pastry—to make and to eat? I love shortbread. How can something so simple be so good and versatile? Nothing better with a cup of coffee. Did you go to cooking school? I have had some culinary school and training. Mostly self-taught for the things I love. I truly have a passion for being in the kitchen. After I work a shift, I’ll go home and work another four hours in my own kitchen. It’s what I love to do. What keeps you busy when you’re not working? My family keeps me busy with gymnastics, softball, the gym, orchestra, private lessons, my dogs, volunteering at the kids’ school, yard work, promoting Jolie Olie’s. I love looking for new recipes. All well-spent time. Anything I’ve left out that you’d like to add? I’m proud to be a part of the GEFC. It’s a privilege to be able to cook with the best organic ingredients in our area. Such a wide variety of cooking styles to explore and enjoy!

In Memory of Diane Griswold June 26, 1954 to June 1, 2016 Diane was an active member of the Good Earth Food Co-op for over 30 years. She joined the co-op shortly after moving to St. Cloud in 1984, and soon thereafter became the co-op’s accountant. She never ran for the Board of Directors, but served as a non-voting member in the role of Board Treasurer until her death in June. Diane was committed to the co-op and its values; her generosity, loving spirit, and knowledge of the co-op’s history and finances will be missed.


Good Earth From the Board of Directors our Board of Directors has seen at Inez’s Natureway Store. Lisa is also Y changes in the last year. At a fine artist and recently illustrated a Board Meetings the many 2015 Annual Meeting when the children’s book, which is getting ready Member-owners are invited to attend every third Thursday of the month at 6:30 pm in the Good Earth Community Room! Additions to the agenda must be submitted in advance.

Bylaw changes were voted in, the Board went from seven members to nine. At that time there were three seats up for electrion in addition to the two new positions; four new Directors were elected.

This spring we have had three directors resign for unrelated reasons. We have appointed new members to fill two of the vacancies and plan to fill the third open seat at the June meeting. All appointed board members must run in our next election, therefore this fall there will once again be four seats to be filled during our annual election. The board hopes all members will take the time to learn about the candidates and vote. Despite the turnover, your Board is stable and dedicated to serving the Good Earth Food Co-op. With change comes new perspective, varied experience, and expanded viewpoints. Our veteran Directors and officers are Katrina Dolezal-Mersinger, president; Bobbie Hentges, co-vice president; and Christy Benesh, who has recently stepped down as co-vice President.

Mind Body & Spirit GIFTS & BOOKS

Downtown St. Cloud


stones & crystals • books & music jewelry • Native American items soaps & candles • original artwork unique gifts • herbs, oils & incense intuitive/psychic readings classes & workshops • guest speakers ene work body & energy

Matt Parks is currently on the member engagement committee and recently accepted the Co-vice Presidency and a seat on the executive committee. He became a member of the co-op when he moved to St. Cloud in 2013. He’s been a registered nurse for 23 years and has worked the last 7 years as a nursing instructor. Currently he works for an online university. Scott Lisbon was recently appointed to fill a vacant seat. He is on the finance committee to help ensure a sound fiscal future for the GEFC. He is an IT professional. For the past year and a half he has worked in a Help Desk capacity in the private sector. He has recently returned to graduate school to pursue a MS in Information Assurance. He holds a BA in Communication Studies and a MA in Vedic Science.

Stephen Janasie was also recently appointed and serves on the Policy Committee. He has a bachelor’s degree in English & American Literature and Religious Studies and a law degree with a certificate in Environmental and Energy Law & Policy. Currently he works for the College of Science & Engineering’s Dean’s Office at SCSU as the College’s Experiential Learning & Outreach Director. Previously he served Instead of a Board spotlight we would as an Assistant Attorney General for the like to briefly introduce you to our State of Illinois in the Office of Attorney newest Directors. General’s Environmental Bureau. The Board of Directors would like to express our most sincere gratitude to those Directors who have left since the last annual meeting: Sarnath Ramnath, Gwen Fedema, & Steve Kutscheid. The board also would like to recognize Diane Griswold who served for many years as the board treasurer, a non-voting board member, until her death in June.

Lisa Molitor was recently featured in the “Get to Know your Board” segment of this newsletter. Watch for more indepth information on the other Directors in upcoming issues. Adam Konczewski was born and raised in Poland and currently is cochairing the finance committee and is on the board development committee. He works for the College of Saint Benedict and Saint John’s University. Adam enjoys swimming, biking and running in his spare time. Lisa Molitor sits on the member engagement committee and the GM hiring committee. She works part-time


to be published. Having done many commissioned pieces, she now wants to set her creative spirit free and see what develops in the studio. Her art was shown at the Co-op in April.

Sara Mruz is a non-voting member appointed by the Board and serves as the Secretary to the Board of Directors. She records and posts the minutes of every monthly board meeting. She also completes many administrative tasks, including maintenance of Board documents & files for electronic storage on Google Drive. Currently she is employed by Saint John’s University as the Development Coordinator in Institutional Advancement. She graduated from the St. Cloud Technical College with an AAS degree in 2003 and has 15 years of experience in the administrative field, ten of those with Saint John’s.

Spirit Creek Farms, Fermentation and History by Donniel Robinson


any cultures have historically eaten fermented cabbage. In Europe and the United States we call it sauerkraut, in Asia it is Kimchi, and in Latin countries it’s called Curtido. Each culture adds its own flavor and flare. The important distinction is that each of these foods is fermented. The process of fermenting causes chemical changes that often increase the health benefits of eating these ancient foods. According to benefits include: promoting good gut bacteria, controlling inflammation, and aiding the body in detoxification. Due to the great health benefits and long shelf life, sauerkraut and other fermented foods are making a comeback. Spirit Creek Farms is helping to lead this resurgence. In the Beginning Spirit Creek Farms started with a book. The book was Salt: A History of the World by Mark Kurlansky. This book inspired Andrew Sauter Sargent, co-owner of Spirit Creek Farms, to begin experimenting with making sauerkraut. His wife Jennifer, the gardener of the family, grew the cabbage for the first batches of sauerkraut that they made. After some success with this process and with encouragement from their friends, the Sauter Sargents decided to start selling lacto-fermented foods. At the time, other retailers had a noticeable presence on the East and West coasts, but the Midwest was wide open. This created a great opportunity for the Wisconsin-based farm.

some sort of “stop sign” pop up to slow down production or dissuade them from growing their business. Lucky for us, he says that never happened.

fresh while the sauerkraut is being processed. Processing typically requires the work of 3-5 people from August until as late as early April. The process includes chopping, salting and mixing, pounding, 2-8 weeks of fermenting, and finally, bottling. Spirit Creek’s lacto-fermented vegetables are available for purchase by retail and wholesale customers. The available products include:

• Green and Purple Sauerkraut • Mustard Sauerkraut • Kimchi (Korean Style Sauerkraut) • Curtido (Latin Style Sauerkraut) • Gingered Carrots The Farm Today • Beets and Beans Spirit Creek now uses over 60,000 pounds of cabbage and other vegetables • Garlic Scape Pesto to keep up with the strong demand for these ancient foods. A small portion of Due to the hearty nature of the vegetables the produce still comes from the Sauter and the use of ancient preservation Sergent’s personal farm. This include techniques these products easily last to onions, garlic, and beets. The rest comes and potentially past the 2 year expiration from farms in Wisconsin and Minnesota. dates. Don’t be afraid of the fizz. It’s a While the farms are not certified natural process and a natural product. organic, all of the farms use methods It can change during storage while that meet or exceed the expectation of remaining safe and delicious. organic farming. The current process for becoming certified organic can be Getting Good Food Spirit Creek Farm’s fermented foods can prohibitive for smaller farms. be order online at www.spiritcreekfarm. Production still happens at Spirit Creek com and found at many retailers. Lucky Farm. Harvesting of the produce begins for us, the Good Earth Food Co-op in August. Modern day equipment such carries a variety. My personal favorite: as large coolers help to keep the food KIMCHI!

After perfecting their recipe, Andrew and Jennifer began approaching nearby food co-ops in the hope of selling their jars of sauerkraut. They found that they had some work to do to become legal sellers. At the time their product was great but they needed to create labels for their previously naked jars. Shortly after attending to some minor details, they began selling their products in their local communities. Spirit Creek Farm prepared and bottled around 1,000 pounds of cabbage during the first year of business. This amount was doubled annually for the next few years. Andrew notes that when they started the business they expected to have


Good Earth CelebratesAnniversaries by Donniel Robinson

Staff Picks Becka Priestley

Go Maco Bar-Protein Replenishment Field Roast Apple Maple Vegan Sausage SHARE YOUR EXPERIENCE This year marks some very important, and impressive anniversaries for the Good Earth Food Co-op. In 1971, a buying club for natural and organic foods and supplements was established in the Newman Center at Saint Cloud State University. Approximately 5 years later, the Co-op was incorporated. So 40 years or 45, the staff, management and board will celebrate these anniversaries with our member-owners at the annual meeting in September. We have a talented and creative team that would like to record YOUR GEFC story— either video, audio or in written form. We are especially looking for members who have been around since the early days at the Newman Center or the Eastside to share their stories. But there are roughly 3,300 member-owners who have had a meaningful experience with

the co-op.  No matter how long you’ve been a member-owner, 1 month or 45 years, you have a story and we want to hear it.   HOW HAS THE GOOD EARTH FOOD COOPERATIVE AFFECTED YOUR LIFE? Board member, Adam Konczewski and bulk manager, Luke Salisbury will be heading up this monumental project. Watch the store for more details about how you can share your Co-op experience. Also, let us know if you would like to volunteer to help with this project. We need people to contact members and record stories. We are hoping to be able to reach out to the ownership, but if you just can’t wait to share your tale, or if you’d like to volunteer to help with the project, please email  [email protected] or board. [email protected]

Superior Oats Maple Nut Muesli

Alicia Landucci

Sea Snacks (sea weed snacks) Just Coffee Maya Super Dark coffee beans Dark Chocolate Coconut Chews in the bulk department

Tamara Vorachit

Cello Whisps, a Parmesan cheese crisp Country Ranch Nut Thins by Blue Diamond Majestic Sprouted HummusCilantro Jalapeno 6

What is This and What Does it Do? by Donniel Robinson


ou may have browsed the supplement and body care aisle at the Good Earth and found yourself wondering, “I wonder what this is for.” Here, we offer a few brief answers. Nutrient Supplements The human body requires six essential nutrients to remain healthy: carbohydrates, protein, fat, vitamins, minerals and water. The best source of most nutrients should be food, but modern-day farming methods have depleted the soil of important nutrients and compromised our water supply. Nutritional supplements provide nutrients that may be missing from our diets. Supplements such as Vitamin D and powdered magnesium have recently become popular in health-focused circles due the newsworthy nature of their impact on overall health, while supplements like Zinc and Vitamin C have been used to boost immunity for quite some time. The Internet has allowed the general public to access detailed information on supplements. Help with proper supplementation is also provided by health stores, naturopathic healthcare providers, and a growing number of medical healthcare providers. You’ll find a wide range of nutrient supplements—vitamins, minerals, protein and more—on the Good Earth shelves, and our staff are happy to help you find what you need. Probiotics Probiotics are live bacteria and yeast strains that are good for your health, especially your digestive system. Plain yogurt and lacto-fermented foods, such as traditionally produced sauerkraut and pickles, are great sources of probiotics. Probiotics help to increase the good bacteria in the body. Good bacteria helps to balance the body’s chemistry and fight bad bacteria. Most of this action happens in the gut. The gut is a huge part of the immune system so keeping it healthy is a must. Some suggest including a probiotic food with every meal. Probiotics are also conveniently available in non-food forms as supplements. You’ll find these in the small refrigerator in the Good Earth supplement aisle at the front of the store. Essential Oils The use of essential oils, or aromatherapy, is “a natural, non-invasive modality

designed to affect the whole person, not just the symptom or disease, and to assist the body’s natural ability to balance, regulate, heal, and maintain itself,” according to the National Association for Holistic Aromatherapy. Oils are enjoying a strong surge in popularity. They are being used for prevention, therapy, and just for fun. Some oils, such as Frankincense, have been anecdotally credited by some with feats as monumental as curing cancer. It’s important to do your research when using oils; though natural, these remedies are not always benign. Quality and potency varies significantly between brands and the sources of the oil. Few can be used right out of the bottle, while most need to be diluted with a carrier oil—almond, coconut, olive, jojoba or other oils—to prevent issues such as burning the skin and other, sometimes more serious side effects.

Herbal Tinctures Herbal tinctures are a solution-based remedy. Combining an herb and solvent— usually alcohol, sometimes glycerin— draws the medicinal properties out of the herbs. The resulting solution may be used for nutritional purposes, or to alleviate both chronic and acute ailments. Tinctures can be used to treat anxiety, insomnia, bacterial and fungal infections, and many more issues. They are taken orally, often under the tongue. Some tinctures may have immediate effects, while others may take time to exert an accumulated effect in the body. Some of the more commonly known herbal tinctures are Echinacea for cold and flu season and nettle for urinary tract infections, among other maladies. You’ll find a shelf full of dropper bottles to choose from near the checkout counter.

Flower Essences Increasingly, modern holistic health Interested in oils? You’ll find a great practices are including flower essences selection of essential oils—including an to support health. The founders of the organic line—and carrier oils at the Co-op. Flower Essence Society explain on their Staff are happy to answer simple questions website, “Flower essences and direct you to where to find answers to are herbal infusions or decoctions, made more complex queries. You can also consult from the flowering part of the plant, which of the essential oil reference guide available uniquely address emotional and mental for use in the store. aspects of wellness.” In balancing the emotions, many find that the body follows Homeopathics suit by also healing connected physical While it is recognized by the FDA and issues. acknowledged in federal law, homeopathy remains, to some extent, a secret of Like homeopathic remedies, flower the holistic health world. The basis of essences each have a unique personality homeopathy is the philosophy “like cures and targeted action, and are chosen to fit the like.” The idea is that a substance that can expression of the individual and ailment. A cause an illness can also cure that illness flower essence reference book is available once the substance has been potentised for your use in store to help you select that through an intricate process of dilution appropriate remedy. Some essences are that leaves the original substance nearly taken in combination, the most popular undetectable in the final solution. Each of which is the Bach’s Rescue Remedy, remedy has a profile or “personality” that is a blend of five flower essences that bring matched to the individual and ailment. balance after extreme stress or trauma. Homeopathic remedies—which can be taken as liquid drops but are more often administered as pellets or tablets that dissolve in the mouth—are expected to stimulate the body into healing action after it has been stuck in an unwell state. The body is always trying to balance itself to find good health, and homeopathic remedies support this process. A wide variety of homeopathic remedies for are readily available at the Good Earth, including remedies for teething, bed wetting and other child-specific issues.

Finding Products Many of these remedies are becoming increasingly available in our community as holistic healthcare grows. The Good Earth is proud to offer a wide variety of holistic remedies for home use, and our knowledgeable staff members are always ready to assist you. Those who are new to using these remedies are advised to research options and consult holistic health professionals as needed for safe use.


Fermented Foods for Wellness

Continued from page 1

by Natalie M. Rotunda

Pickled foods: preserved in vinegar or some other acidic medium (such as pickled beets, pickled pigs’ feet, pickled eggs); they are neither interchangeable nor are they the same as fermented foods.

aisle 3, and you’ll find them on the top shelf nearest the dairy cooler, along with a list of other kits available for special order. A helpful grocery staff member can take your order.

Yummy Sauerkraut Just about any organic vegetable makes a delicious prospect for lactofermenting, but one of the most popular is cabbage. Recipes for sauerkraut live all over the place—in family cookbooks, in published cookbooks, and on the Fermented foods require a starter, Internet. salt, and filtered water. The water self-preserves and creates an acidic What you’ll need: liquid which is a by-product of the fermentation process, and makes the • Green or red cabbage foods we ferment at home both pickled • Unrefined sea salt and fermented. Lacto-Fermenting in Your Home • Grater or good knife Kitchen • Wide-mouthed glass jars with lids What do sourdough bread, sauerkraut, • Large bowl kimchi, pickles, chutney, salsa, mayonnaise, ketchup, yogurt, cheese, • buttermilk, kombucha, and kefir all The process: have in common? You can ferment any of them at home. 1. First, wash veggies under cold running water. You already know that lacto-fermented foods need a starter. It’s possible to get 2. Next, shred the cabbage and place in large bowl. up your own (and starters are often kept going for years and passed from friend to 3. Now, add 3 tablespoons of unrefined friend), but if you don’t have a starter in sea salt for every 5 pounds of your circle of friends, Good Earth Food cabbage. Co-op offers the convenience of REAL brand starter kits for kefir, kombucha, 4. Pack the cabbage into extremely clean glass jars. Stuff the jars to the yogurt, and sourdough bread. Head to Wild fermentation: a slower method of fermenting that occurs when the natural enzymes in the veggies do all the work without the aid of a starter.

top. 5. Use a potato masher or your hands to mash the cabbage. It may take five minute or longer to get this step done. The salt forces the liquid from the cabbage so that the cabbage can ferment in the briny liquid. 6. Fold a cabbage leaf on top of the cabbage and liquid just before you screw the lid on lightly, not tightly. 7. Store the jars in a controlled temperature atmosphere of around 70 degrees F (a picnic cooler is ideal, but do not add ice). Close the lid. 8. Check the jars every couple of days. Do you see bubbles rising up throughout the jars? It’s a good sign! The sauerkraut is ready in five to seven days when… • you see bubbles in the jar, • and when the “smell test” treats your senses to a pleasant, sour smell. If the sauerkraut offends your senses with a rancid or unpleasant smell, toss the contents and start over (after cleaning the jars thoroughly). You’re almost done. Screw the lids on tightly, and store them in your fridge or cellar. Tips for your success:

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Sandor Katz, prolific sauerkraut maker and author of Wild Fermentation: The Flavor, Nutrition, and Craft of LiveCulture Foods, believes salt is essential: Continued on page 9

Fermented Foods for Wellness by Natalie M. Rotunda

“But what would happen eventually to a salt-free kraut is that enzymes in the vegetable would basically digest the fiber of the vegetables. It would just turn into a mush, which is not at all appealing to me.” Yet, salt is not everyone’s cup of tea, and it’s optional.

you’re itching to get at those fermented foods today? The Good Earth has you covered here, too.

It’s a veritable feast of fermented foods and drinks you’ll find throughout the store. Pluck these items off the shelves or from the cooler in aisle 3, and enjoy Learn more about fermentation at the health benefits of eating probiotic foods: Fermenting Already Done for You • Sourdough bread What if time is not in your favor • Kimchi right now to make your own batch of sauerkraut, kimchi, or pickles, but • Sauerkraut

Continued from page 8

• Pickles • Cheeses • Kombucha • Kefir Breakfast, Lunch and Snacking Ideas Fermented foods are good just about any time of the day, and there are countless creative ways to serve them. Here are a few ideas for adding more probiotic foods into your daily meals—and snacktime! Breakfast-time Add a tablespoon of lacto-fermented salsa to scrambled eggs. Add fresh strawberries, blueberries, or raspberries to yogurt you’ve made or bought. Lunchtime Stir chopped lacto-fermented pickles into your ham or egg salad. Prefer eating the whole pickle? What a tasty option! Dinnertime Enjoy a bottle of kombucha with your meal. Or spoon homemade sauerkraut onto your plate as a side dish. Snack-time Dip Beanitos chips (The Co-op carries several flavors in aisle 3) into your favorite dip which you make with cultured sour cream.

Join us for

Visit the Good Earth


deli for made-freshdaily comfort foods, from delicious soups to hot entrees. For


menus, check out the

Saturday & Sunday

Co-op’s website and Facebook page.


Member-Owner Spotlight: Donniel Robinson by Natalie M. Rotunda


ou may have noticed that Donniel Robinson’s byline appeared in the Spring issue of The Digest newsletter. We thought you’d like to know something about our new writer. Donniel is a wordsmith in her day job, and she and her husband run a business they co-own out of their home. Her creative bent can also be found away from the page—in the family kitchen.

Robinson Writes, and I am the co-owner of Robinson Properties (a rental company for single family homes). I am an overly busy serial entrepreneur, but it works for me.

When you’re not writing, what kinds of activities do you enjoy? For all the energy I put into other tasks, food is my passion. I like to eat it, look at it, read about it, cook it, and watch other Donniel, tell us about yourself, where people cook it. My perfect day would be you’re from, when you joined the Coto have a complicated recipe, or a multiop, things like that. course meal, and take the entire day to I was born and raised in this area. My cook and eat and drink wine. We don’t mom and I shopped at the Co-op in the repeat foods very often. Small dinner ‘70s when it was quite new. My mom has parties are my favorite. And my husband always been a crunchy-granola-mom. I pantry? is excellent with a grill and smoking have been a member for a few years; I’m When I am behaving, I avoid all processed briskets. not sure how long. I became more involved carbs. I stick with meat, veggies, fruit, and as an adult after having my daughter and sometimes dairy. I am fully off the wagon When you give small dinner parties, do you do all of the cooking yourself, or do becoming very disillusioned with what right now, so I am enjoying everything! your guests bring dishes for the meal? was happening with food in the US. What do you like best about being a We do the whole dinner ourselves. We just GEFC is filled with all kinds of fresh, member of the Co-op? like hosting from beginning to end. healthy foods. What are some of your I can trust that what I buy has been researched by someone who understands Is there anything else you’d like to add? favorite things to buy here? Uncured bacon! We like the Beeler’s what they are buying and the importance As the quality of the food in our country brand. Our primary way to have bacon of what not to buy. It is also the friendliest declines, the Co-op has been a savior. The is baking it in the oven for breakfast. place that I ever go. Customers and staff more I researched modern-day factory Another way we enjoy bacon is in alike are almost always kind, decent, farming, the more critical it became to have a source of clean and responsibly jalapeno poppers. I also like using the respectful people. grown food. We are very fortunate to bacon drippings for frying. My other favorites are jars of kimchi in the cooler Tell us about your work life. What do have this resource so close. I am aware of section, and the wonderful veggie options. you do, how long have you been doing people driving hours to get the food they it? need. In fact, if we didn’t have the Co-op, Do you follow a special diet and, if so, I work full-time as the grant writer for I would drive to the Cities to buy healthy what kinds of foods offered at the Co- Catholic Charities of the Diocese of St. foods for my family and me. op do you regularly stock in your home Cloud. I also have a small business called

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item must meet two of the three criteria listed: 1. Small: Independently owned/ Operated business, selling directly to stores or through local distributor with a regional distribution area. 2. Local: A product grown or produced in the five state region around the co-op (MN, WI, IA, ND, SD), or having value beyond re-packing in that region. 3. Cooperative: Defined cooperative ownership of business or nonprofit status.

by the

What about international products? Products like coffee beans, bananas, and chocolate can be considered P6 if the main ingredient is sourced from/through small farmer co-ops to meet the “small” and “cooperative” criteria. They can also meet “local” criteria. For example: coffee beans that are roasted locally. P6 also highlights our values as a cooperative. Our commitment to small, local, cooperative business models can stand out in the ever increasing world of natural foods. P6 is only available through natural food cooperatives, and is not used by corporate or chain stores such as Whole Foods Market, Fresh Thyme, or Trader Joe’s. It helps assure you that our products align with your values.

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