Winter 2014

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Winter 2014 it meant. It means this: The “lacto” refers to Lactobacillus, good bacteria that turn the sugars in fermenting foods into lactic acid, a natural preservative. It has a couple of important jobs. One of them is to stop the growth of harmful bacteria, while supporting the growth of good gut bacteria, hence the reason fermented foods are considered probiotic. Lactofermented foods also produce vitamins and minerals, and digestive enzymes. Additionally, they’re thought to by Natalie M. Rotunda release antibiotic substances that add another Many of us may be too swamped with family layer to our good health. Happy, healthy guts! activities and jobs to spend much (any?) time designing an elaborate plan for eating well and staying active in 2014. Maybe you’re like the majority of us who make New Year’s resolutions, only to quit them before January has faded into February. A simple plan is often the best plan, and one we’re more likely to stay with through the year’s end.

Fermented Foods: A Simple Step Toward Health

Fact is, if you shop at GEFC, you already know about the storeful of healthy eats available for the choosing: raw foods, an abundance of greens, color-rich veggies, and succulent fruits; free-range meats, eggs, and poultry; a small ocean of fish varieties; and dairy beverages, along with uber-yummy Greek yogurt. Just peer into the dairy case to see what else fits your lifestyle. And the bulk department, a veritable paradise of goodness, with the bonus that you’re free to buy only what you need.

While we’re briefly exploring the world of fermented foods, you might wonder what foods typically qualify. I wondered, and asked Jerri, a knowledgeable customer support person for Cultures for Health. Said Jerri, “Pretty much anything! Drinks can be fermented, food can be Perhaps lesser-known healthy eats are fer- fermented.” mented foods. I also wondered about the terms “cultured foods” and “fermented foods.” What’s the difFermented Foods Fermenting was the old-world style of preserv- ference? Jerri told me, “It’s the same thing! ing foods from spoiling. Along came refrigera- Each culture has different requirements, but in tion, and fermented foods fell out of favor. Till essence, they are all breaking down nutrients lately. Resurging interest has brought fermented into more digestible components for you…and foods front and center to people, everywhere, preserving the food longer.” seeking better food choices. By the way, Jerri’s company, Cultures for My health practitioner only had to say it once— Health, sells all things relating to do-it-yourself good bacteria (probiotics) create a healthy gut fermenting. GEFC carries some of their line. So that keeps your body healthy. What more did I GEFC shoppers are left with a couple of need to know to be convinced? Maybe a few choices. Do we buy ready-made fermented convenient ways to feed it. A few of those ways, foods from a wide assortment, or do we get creI learned, include high-quality probiotic pow- ative and produce our own? Or do we do both? ders or capsules, taken as directed. But eating our probiotics via fermented foods could just be Ready-Made Fermented Foods the tastiest way of all to get and keep that much- Visit the open cooler next to the frozen food coolers, and be dazzled by the array of choices prized intestinal health. awaiting you. South River makes seven types If you’re developing an interest in fermented of miso–from chickpea to sweet white. Miso foods, as I am, you may have spotted the word has all sorts of uses. Sip it as a steamy broth on lactofermentation on labels and wondered what a cold evening, or use it in recipes. Continued on page 8

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From the Editor by Meredith Barth Having lived in this state for most of my life, one would assume I’d rank as a hardy Minnesotan by now. By definition this, of course, means opting for sandals until the first snowfall and reserving your winter jacket for “cold days,” when temps are drop below zero. Not that I have to tell you; as a Minnesotan yourself, you’re probably reading this after shoveling your sidewalk in a t-shirt. Though I’ve never grown accustomed to frigid Minnesota winters, I have found ways to embrace and appreciate the season. While my kids gleefully craft snowmen in the yard, I admire a fresh coat of pure white near the warmth of the fireplace, wrapped in a cozy blanket—the magic of which would be lost were it not for the bitter chill just outside my window. Add a bowl of homemade soup and a steaming cup of tea to the scene and I may even forget all previous objections to the weather. For those of you who enjoy these seasonal pleasures with me, the pages that follow expound on the wholesome qualities of wintertime soup and offer a recipe for one of the season’s must-have varieties: roasted root vegetable. In addition, bulk manager Luke gives an enticing exposition on the numerous organic bulk tea offerings, ranging from exotic new cold-weather companions to familiar old cup-warming friends. Other nourishing experiences reserved for the winter months include a long soak in a hot bath followed by a home pedicure. The mineral salts found in the Good Earth Body Care department are divine, and this issue offers a sweet treat for your feet in the form of recipes for homemade sugar scrub and soothing salve! Also in this issue, we have produce manager Tyler to thank for reminding us that not all hope of freshness is lost when the cold rolls in. Read on to find a list of his favorite fresh winter foods, with tasty recipes to boot. So with that I say, “Welcome, Winter!” Here’s to celebrating the season, be it indoors or out, with a little help from the Good Earth. In Health, Meredith Barth Newsletter Editor

From the GEFC Board of Directors President When I started working with the Good Earth Food Co-op Board, I just wanted a “little something to do” while I was working part time and at home with my first daughter. I had always wanted to become more involved with the Co-op and so, at the encouragement of another member, who also had a young daughter, I joined the Board Development Committee. We met in coffee shops— the Co-op had no extra space—and worked on our elections process, sometimes with babies on our hips. It was the “cool” part of parenting I’d always imagined. I’ll never forget my first impression of the General Manager, how she embodied the kind of place Co-ops are: artsy, fun, clean, organized, with a creative flair; also, warm and inviting, excited to collaborate. Melinda is just the kind person you want to represent your Coop; she’s an excellent people person with a flair for the creative and a head full of fresh ideas. Approachable and easy to talk to, as General Manager, Melinda has helped shape and direct our Co-op with a gentle style from its beginning days up to the present.

many late nights, weekends, meetings, and events Melinda has given to the Coop, I’m excited for her to be able to spend those evenings with her grandson, weekends with her son and his wife, and to have the freedom to attend events with her husband. Running the Co-op is a full-time job, and I know I have been privileged to work with someone so dedicated and so committed to the Good Earth’s mission.

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Chili Cook-off January 26th: 12:00 pm-3:00 pm Members: Enter your best chili recipe, sample great chili, and win prizes! Holistic Moms Network Every 2nd Tuesday: 7:00 pm Cost: FREE Email [email protected] for more information.

Melinda, on behalf of the Membership and the Board of Directors, we thank Free Thinkers Every 1st Sunday: 10:00 am-12:00 pm you for giving your talents and time so selflessly to the Co-op. Celiac Support Group

The Board is working with the General Manager on a transition team, to be in place by the end of January. We will be undergoing a broad search for our next General Manager, and it may take time to find “the one.” Cooperative Grocer Magazine suggests a search of 6 months to a year should not be unexpected. Until that time, the Board is working in concert with the General Manager to prepare for the transition and to create an interim team. We believe that, working cooperatively, our store will run smoothly while continuing to grow, Under her direction and management change, and look forward to the future. for the last 12 years, the Co-op has Best of luck, Melinda. We will miss grown from less than 400 members to you! 2,629 members, doubled in square footage, and expanded from a staff of Megan McNair 12 to 38. Wow! We wouldn’t be where Board President we are today without her dedication and efforts. So it is with support and many well wishes (also some sadness) that we inform the membership that Melinda is stepping down. Since seeing her own three children graduate and becoming a grandmother, Melinda’s goal has been take place on the to step away from the 24-7 rush of the grocery world. Watching Melinda nur- 3rd Thursday of each month at 6:30 pm in the new ture and grow her staff, we have no doubt that her family will be happy to Community Room. have more of her time and energy.

Good Earth Food Co-op Monthly Board Meetings

Working on the board for the last 8 years, I know that the highlights of life for Melinda are large extended family gatherings, her own family’s annual trip to Mexico, and being close to her immediate family. Knowing firsthand how

On the Good Earth Calendar

Members are welcome to attend! Additions to the agenda must be submitted in advance. www.goodearthfoodcoop.coop

Every 3rd Tuesday: 6:30 pm Chive ‘n Jive Whole Foods Cooking Every 2nd Saturday: 9:30 am-11:00 am

For more details visit GoodEarthFoodCoop.coop.

Board Members & Management Christy Benesh Secretary [email protected] Diane Griswold Accountant [email protected] Gwen Feddema [email protected] Graham Litterst Vice President [email protected] Sarnath Ramnath [email protected] Megan McNair President [email protected] Melinda Asmus General Manager [email protected]

Staff Spotlight: Sara Kirk

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By Natalie Miller Rotunda You frequently see Sara Kirk wearing her broad smile as she helps customers at the deli checkout. Seconds from now, you’ll know more about her other responsibilities at GEFC, about her life as a professional photographer, and about her love for good food.

quality, including organic, fair trade, glutenand cruelty-free, when possible.

Sara, are you from the St. Cloud area? I was born and raised in Montana. We moved to St. Cloud when I was 14. I went to high school at Apollo and graduated from SCSU with my Bachelor of Science in 2000.

When you’re not here, what do you like to do? Any pets? My photography business is still active, part time. I also enjoy spending as much time outside as possible. My boyfriend and I hike, canoe, kayak, and ride bikes. We love to travel. I adore my two Bengal cats. I also love cooking a gourmet meal on my day off.

In Merchandising, I recently brought in Scrappy Bags. They’re local (Minneapolis), and reuse plastic bottles in a variety of products.

Tell us about your life before coming to GEFC. After competing with 200 candidates, I obtained a position working as a Seasonal Staff Photographer for the Minnesota House of Representatives. I met the Dali Lama, Rosa Parks, Jessie Ventura, and Harry Belafonte. When the House Session ended, I began a three-month internship in the commercial and advertising industry in St. Louis. I moved to Minneapolis in December 2001.

What kinds of foods did you grow up eating? My parents have been a great influence regarding my love of high-quality, homegrown food. We've always had a garden, and my mom cooked all of our meals from scratch. I don’t have much of a green thumb. My mom does. My passion has always been science, and I utilize it in much of my favorite things to do, The next nine years were filled with photog- whether cooking or photography. raphy as an independent contractor/small business owner. It was a very exhilarating Were you a GEFC member before worktime for me, working on a wide variety of ing here? projects. My days could be 16 hours, or 4. I shopped at the Co-op for years when I was Every day, I used every ounce of my emo- cooking something special. I didn't know tional, physical, and mental capacities. In anything about membership 2008, I was officially burned out. I needed to simplify my life. In 2011, I was granted It was always fun being checked out by that wish when I began working at the Co- you. Now you have other responsibilities. op. As a photographer, if I had a challenge, Thank you for the compliment. I strive to I solved it alone. I now have days filled with make everyone's experience at the Co-op fun conversations. I work on teams. I hear dif- and enjoyable. It’s a great place. ferent viewpoints. I believe that is a huge strength of the Co-op. Half of my time I dedicate to responsibilities as both the Body Care and Merchandise Buyers. I respond and research customer questions. I purchase new and existing product, including tracking trends and investigating competition regularly. I manage inventory, financial goals, budgets, and the Divine Chocolate Sea Salt visual presentation of my departments. I enjoy the challenge of being a buyer immensely, always learning something new.

Sara’s Product Picks Frozen Salmon best I've ever had!

Date, Orange, Feta Salad from our deli Chicken Wild Rice Soup from our deli

What items have you brought in? Recently, I brought in 100% Pure [cosmetics]. They have food-based ingredients, no fillers, and are primarily organic. I’ve had a very positive response to this line. I take special orders because, with over 200 products, it’s not possible to carry the entire line. My mission statement for Body Care in 2014 is to continue to bring in items of the highest

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Tell us about your accomplishments as a photographer. I had the great honor of serving on the board of ASMP (American Society of Media Photographers) for one year. In 2011, I was published in How to Open and Operate a Financially Successful Photography Business. For seven years, I worked with Karen Melvin, architectural photographer/writer, on her production crew for her first two books [featuring legendary homes in Minnesota]. She is fundraising for her third, and the book will be fantastic.

Coconut Oil: Superfood, Super Healer

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by Ray Maresh Throughout the tropical world, the native habitat of the coconut palm tree, coconut oil has been the primary source of dietary fat for generations, and a highly regarded food. Recently it has begun to regain popularity in the U.S. as well. So what do we know about this rising superfood? Coconut oil is extracted from the kernel, or meat, of mature coconuts. Because of its heatstability, coconut oil is well suited for high-temperature cooking methods, like frying. It is slow to oxidize and thus, resistant to rancidity, lasting up to two years. A Bad Rap In the 1970’s, the United States Food and Drug Administration acted on incomplete information and warned against the consumption of significant amounts of coconut oil due to its high saturated fat content. Several factors were not taken into consideration at that time. First, coconut oil contains medium-chain fatty acids rather than long-chain fatty acids. Second, the method of processing may have included high heat, refining, bleaching, and deodorizing as with vegetable oils, which can lead to undesirable alteration. Finally, harvesting of the coconut makes a significant difference in the oil-making process, as the kernel of immature coconuts produces an inferior product.

metabolism and is now being studied for its antifungal, antiviral, and antibacterial health-protecting properties. These medium-chain fatty acids do not have negative effects on health as the long chain fatty acids found in meats, eggs, and vegetable oils may, and in fact have many health benefits. Infection Fighter Because of its various lipids and acids and their antifungal, antibacterial and antiviral properties, coconut oil strengthens the immune system. According to the Coconut Research Center, coconut oil kills the viruses that cause influenza, measles, hepatitis, herpes, SARS, and more. It also kills the bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, to name a few. And it is effective against fungi, such as those that cause candidiasis, ringworm, athlete's foot, thrush, and diaper rash. Digestive Aid By improving the digestive system, coconut oil may prevent various stomach and digestion-related problems, including indigestion and the often-debilitating irritable bowel syndrome. And in aiding in the absorption of other nutrients, such as vitamins, minerals and amino acids, it promotes overall health. Heart Helper The saturated fats, namely lauric acid, found in coconut oil actually work to prevent various heart problems, including high cholesterol and high blood pressure, rather than causing these ailments as the fats of vegetable oils may. Coconut oil reduces the incidence of arterial injury, and therefore helps in preventing atherosclerosis.

New Production, New Information Virgin coconut oil can be produced from fresh coconut meat, milk or residue, and may or may not include the damaging processes of heating, refining, bleaching, and deodorizing. Extra virgin coconut oil, on the other hand, is obtained from fresh, mature coconut kernels of the same age, through means that do not lead to alteration, and instead ensure the production of high Fat Burner The short and medium-chain fatty acids of this quality oil. easy-to-digest oil promote healthy functioning Coconut oil is now found to contain about 50 of the thyroid and enzyme systems of the body, percent lauric acid, a rare medium-chain fatty which can be beneficial for weight manageacid found in breast milk that supports healthy ment. Further, it increases the body’s metabo-

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lism by reducing pancreatic stress, thereby burning more energy and helping the body drop excess weight. Kidneys to Canines Coconut oil is beneficial in preventing kidney and gall bladder diseases, and even helps to dissolve kidney stones. By aiding the body in regulating blood sugar and improving the secretion of insulin, coconut oil can be instrumental in preventing and treating diabetes. Facilitating the absorption of important minerals, like calcium and magnesium, coconut oil not only promotes the development of strong bones and good dental health, but can actually stop tooth decay. External Healer In addition to the body-wide benefits of ingesting coconut oil, it can be used topically to prevent or treat ailments as well. Applied to the skin, coconut oil is an excellent massage oil, and helps in treating various skin problems, such as psoriasis, dermatitis, eczema and skin infections. Regular massage of the head with coconut oil ensures prevents dry scalp and can treat dandruff, lice, and lice eggs. Coconut oil in body soap, like the popular Dr. Bronner’s brand, produces great lather, adds firmness, and has great moisturizing effects. This superfood truly is a super-healer. There are many easy ways to incorporate coconut oil into your diet: Use it as a substitute for other cooking oils when frying and sautéing, melt it over steamed vegetables, replace butter with coconut oil in your favorite baking recipe, add a tropical touch to your morning smoothie, even spread it on toast with a little dash of cinnamon. The possibilities are as endless as the benefits. The Good Earth Food Coop stocks several brands of organic extra virgin coconut oil, a butter substitute made from coconut oil, and many coconut oil-containing health and beauty items. For more information about coconut oil, see Kate in the bulk section.

Warm Up With Root Vegetable Soup

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by Ray Maresh The time of year has arrived, once again, to indulge in hot baths, conversations with friends near the fire, and best of all, hot, tasty and comforting food. With winter, the darker evenings are a perfect excuse to wrap one’s self around a steaming bowl of roasted root vegetable soup. Why Soup Not only will this soup provide nutrients to remain healthy and keep colds at bay, but you’ll be consuming foods which are appropriate for winter. This healthy root soup promotes the capacity for storage of quality nutrients. It also cools the exterior of the body and brings body heat deeper and lower; therefore, one notices the cold less. Winter is a season that needs to be celebrated and fully embraced. Whether you’re running around shops purchasing or exchanging Christmas gifts or planning a New Year’s gathering, this is a season for much needed pick me ups. Cold and darkness drive one to seek inner warmth. It is a time to rest, to meditate deeply, to refine the spiritual essence, and store physical energy for this cold season. Warm, hearty roasted root vegetable soups hit the spot on these cold days. Plus, the sound of cooking and voices from the kitchen helps to stimulate the appetite. In the wintertime, one should cook foods longer, at lower temperatures. Why roots Roots are generally storage organs, enlarged to store energy in the form of carbohydrates. They differ in the concentration and balance between sugars, starches, and other types of

carbohydrates. Botany distinguishes true roots, such as tuberous roots and taproots, from non-roots, such as tubers, rhizomes, corms, and bulbs. However, in ordinary, agricultural, and culinary use, "root vegetable" can apply to all these types. Why roasted When you roast vegetables, two things happen. First of all, roasting allows some of the water to evaporate out of the vegetable, which really intensifies and enhances flavor. But even more importantly, roasted vegetables caramelize on the outside, bringing out their natural sweetness in an amazing way. Even bitter veggies can be sweet and delicious after roasting in the oven! Preparation Tips • Dry vegetables thoroughly after washing. Wet vegetables will steam, not roast. • Cut the denser vegetables in smaller chunks so that they cook faster. • Add the quicker-roasting vegetables to the oven later, once the slower-roasting dense vegetables have had a chance to cook a bit. • Caramelization happens on the vegetables' surface. Try smaller chunks, or long, flat pieces rather than cube-like ones. • Oil helps the vegetables brown evenly and also keeps them from drying out. • Spread the vegetables in a single layer on a low-sided baking dish. The vegetables can touch each other, but they shouldn't be crowded to provide good air flow. • Setting the oven to 375-400°F will be hot enough to caramelize the sugars in the vegetable, to bring out the natural sweetness. • Stirring is important to help the roasted vegetables brown evenly and keep them from burning.

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Roasted Root Vegetable Soup (Recipe courtesy of Ann Sheasby) 3 tablespoons olive oil 1 small butternut squash, peeled, seeded and cubed 2 carrots cut into thick rounds 1 large parsnip, cubed 1 small turnip or rutabaga, cubed 2 leeks, thickly sliced 1 onion, quartered 3 bay leaves 4 thyme sprigs 3 rosemary sprigs 2 pints of vegetable stock Salt and pepper Preheat the oven to 400°F. Pour olive oil into a bowl, add vegetables and stir to coat them in the oil. Spread the vegetables onto a baking tray, tucking bay leaves, rosemary and thyme in between the vegetables. Roast 30-50 minutes, turning occasionally Remove herbs and transfer roasted vegetables into a stockpot. Pour the vegetable stock into the pan and bring to boil. Simmer 10 minutes at a reduced heat before transferring contents to a blender. Process the soup for a few minutes until smooth. Alternatively, you can purée with a hand blender, even leaving a few chunks for contrast. Return the soup to the pan and heat through. Season with salt and pepper and, if you wish, serve with a swirl of sour cream or Greek yogurt. The beauty of this recipe is that it is flexible; you can alter its contents without any disasters occurring. Swap the butternut squash for a pumpkin, add celery or a sweet potato, and so on. The Good Earth Food Coop stocks many fresh organic root vegetables in the produce department. Roast your favorites and enjoy the cozy warmth of a hearty winter soup.

Exotic Teas to Warm Winter Spirits

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by Luke S., Bulk Manager

Jasmine Fairy Flowers is a hand-sewn ball of green tea buds that unfold in your cup to loose a hidden string of jasmine flowers! Not a fan of caffeine? We have 10 caffeinefree teas and tea blends in our collection, like

Are you looking for something truly unique to enliven your cup, or something special to astound a good friend? Iron Goddess of Mercy is a prized oolong tea that comes in gently rolled balls. The beautifully mottled leaves will greatly expand in your cup, and aromas of roasted chestnut and notes of dried apricot will unfold over the course of at least 3 separate infusions per serving! Dragon Well green tea undergoes special pan-firing and hand-shaping in hot woks to give its tender spring-harvested tea leaves a flat, sword blade shape. For the flower lovers, we have

Offering these special treats in bulk gives you access to some truly spectacular teas, without having to commit to an entire prepacked box. This way, even the highest grade of tea becomes affordable. A typical box of pre-packed tea contains around 1 oz. of actual product, and many of our bulk teas are sold for $2.00-$3.00 per oz. Stop by the bulk tea department soon to peruse these any many more, and you’ll find a companion to revitalize and brighten your winter spirits!

ID

Lapsang Souchong tea has a famously smoky aroma and flavor. To create this, the finished tea is given some extra drying time over a smoking pine fire, imparting a sweet, clean smoky flavor to the tea.

our new Jasmine Pearl tea—a truly premium experience, made with tender green tea buds, hand-rolled and infused deeply with fresh jasmine flowers.

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We have recently bolstered the bulk tea department with two new suppliers of fine, organic teas: Rishi and Two Hills. Hannah and I have assembled a crack team of 33 palate pleasers that will delight the connoisseur and ensnare the heart of a beginning tea explorer. With so many new, exciting teas, you are bound to find a new “good friend” to lean on in these holiday months!

the Tangerine Ginger, a punchy hibiscus blend with zesty, revitalizing ginger and succulent citrus, or the rustic and gorgeous Herbal Chai.

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Dear Good Earth Food Co-op Member-Owners, Exciting things are happening at the Good Earth Food Co-op. Your little natural foods store is not so little anymore! We are growing and changing every day, thanks to the support of members and non-members alike. It’s so exciting to meet so many new shoppers at the store who are choosing to support our local Co-op.

Finally, we want to move forward with one of our long-awaited projects, the expansion of our deli to a full-production kitchen. This phase of kitchen development involves creating the layout, installing countertops, sinks and dishwashers. The next phase will involve hiring a deli kitchen manager, installation of ovens, an HVAC system, and deli counters In turn, we want to serve our customers in the and display cases. best way possible. We want our Co-op to have the best customer service, most knowl- When we expanded in 2009, the economic edgeable staff and, of course, the best food in climate was very uncertain. Because of this, town. Of course, we also want to remain a vi- we were able to negotiate a favorable lease able business, meeting sales goals while stay- and get a good rate on the remodeling work ing true to our mission statement. required to be able to move into the new space. At the time, our goal was to do the We are planning for 3.7 million in sales this year; work necessary to move into the space and in 2010 that figure was only 1.7 million. Wow! The give our customers better access to the deli numbers tell the tale—people in our community products, more deli seating, as well as invalue the Co-op, the services we offer and the prod- creased display areas, handicapped accessiucts we provide. We are so proud, and we can’t wait ble bathrooms and a community gathering to take things to a whole new level. We invite you room. Our plan was to see how we used the to vision and plan with us. Do you see an outdoor space and how quickly our sales grew before patio; music and events in the evening; a larger investing in more extensive remodeling work space; a full-service deli and lots of baked goods; or completing a full production kitchen. Alimproved checkout lanes; energy efficient coolers? though we were confident the store would Dreaming is fun, and we work hard to turn our grow, we were not sure how quickly the dreams into reality by brainstorming cooperatively, economy as a whole would bounce back, and planning intelligently, and budgeting carefully. we planned accordingly. It has come to our attention that, in order to grow, we need to do some housekeeping in our operations space. It’s time to create clean, organized work spaces for our employees. We need a central server and computer workstations for our department heads and other positions, more phone lines and some other technology updates, including an enhanced security system. Our staff has grown to 38 employees and we value each and every one of them. We want them to be able to do their jobs efficiently and have the tools required to do so. One of our long-time goals has been to join the NCGA (National Cooperative Grocers Association) and being accepted into the association will require us to be on our “A” game, so to speak. We will need to be able to receive and store larger deliveries, have our financials reviewed by a third party, and also have space ready to accommodate increased back stock. In return, as members of NCGA, we will receive professional support and access to NCGA member promotions and to CoCoFiSt (Common Cooperative Financial Statements). The NCGA is a wonderful, widely recognized association that will benefit our Co-op and our members.

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in the store will allow us to continue growing and become better organized and more efficient as a business. As you are well aware, the Good Earth Food Co-operative is owned by the members. The board of directors is elected by the membership and works on their behalf to represent the Co-op. That means that members are always welcome to give input. We want to hear from you! The 2010 expansion was strongly supported by our membership, and we look forward to more of the same engagement and enthusiasm. This remodeling project is the next step for our store—improving the office space, technology, food storage/prep areas and several coolers—so that next we can do the “fun stuff” at the front of the store. For the future we have had a Co-op planner draw up designs that include increased cooler space, new checkout lanes, and a whole new look for the store.

Our Co-op is truly flourishing and we are thrilled to represent our membership. Drop us a note, phone call, email or come to our next board meeting and let us know what questions, concerns or ideas you have. We alThings have turned out really well so far, and ways welcome the feedback; we’re here to we have paid back the loan we took to cover serve you! that expansion. Today, we recognize that it is time to make some major investments in our In Co-operation, store to prepare for the future. The increased The Good Earth Food Co-op sales in our store since the expansion have Board of Directors been phenomenal! We want to be ready to serve the needs of more members—members who want to eat at our deli, place special orders, gather in the community room and shop at our store. We want staff to be a wealth of information to our shoppers and also be expert buyers, finding products that are local, sustainable, affordable and organic. We feel that now is an important time to invest in our Co-op so that we can continue to grow and be a vibrant local business in our community. As part of our renovations, we plan to take out a loan with North Country Development Fund (NCDF). We have taken loans from NCDF before and used them as a lender for the expansion in 2010, repaying the loan ahead of schedule. The remainder of the money required will come from our general fund. We are confident that these investments

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Fermented Foods: A Simple Step Toward Health by Natalie M. Rotunda Spirit Creek Farm is another brand you’ll find tempting. They make lactofermented beets, beans, sauerkraut. Wildbrine, another brand, is the maker of kimchis, sauerkrauts, and pickles. The Co-op also carries several kinds of bottled kombucha drinks, a fermented tea, and you’ll find them in the deli cooler. Impressive Benefits If you’re like me, you cannot pass up reading someone else’s list of favorites. One I ran into recently was on the superfoods.com website. The top five of their top seven fermented foods were kombucha, sauerkraut, tempeh, kefir, and miso. The Good Earth carries them all. The site also lists the impressive benefits of eating and drinking fermented foods. Besides those already mentioned—digestive enzymes, and suppliers of good gut bacteria—fermented foods:

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• boost our immune system • increase alkalinity; neutralize pH levels • tone the colon and help with elimination • control cravings for unhealthier foods • eliminate toxins and undigested wastes in the body

bread, kefir, cheese, and more. Recipes are included in each. If you’d like to try your hand at making a sodasubstitute, Jerri shared a water kefir recipe available on the Cultures For Health website; it’s one of the things she likes to make for her family.

All the more reason to add fermented foods to our 2014 simple eating plan! The bulk department’s Luke and Hannah have brought in 18 bulk teas for our sipping pleasure. DIY Fermenting The newest ones are Rishi and Two Hills, and If you’re a do-it-yourselfer, check out starters they’re organic. Many of these can be used made by Yo’Gourmet and Culture for Health along with black tea to make kombucha, and a brands, located on the top shelf across from the starter kit is also available at the Good Earth. frozen food cooler, and produce your own fermented foods. A ready supply of veggies and Demo Day fruits await you in the Co-op’s produce depart- Interested in learning how the fermenting ment. How-to information is as near as your process works? Watch for a fermented foods computer. Sign up at culturesforhealth.com to demonstration in January at the Good Earth. receive their newsletter, and they’ll send a wel- While you watch, you’ll be treated to samples come email that takes you to where you can of some of the ready-made foods mentioned download six ebooks on fermenting sourdough earlier.

Do-It-Yourself Winter Skin Care by Michelle Patterson, Herbalist You don’t need a degree in chemistry to make your own skin care products, and the benefits are worth your time! By making your own products you can choose only ingredients that you are comfortable with, avoiding additives and chemicals which are unnecessary and perhaps, harmful to your skin. Homemade lotions, lip balms and hand sanitizers are easy to make and can save you tons of money. Salve A very basic recipe for salve can be made on your stove top using nothing more than oil and beeswax. It takes less than an hour from start to finish. Olive oil makes a great base for skin salve; it is inexpensive and does not go rancid if kept out of the refrigerator. Salves made with olive oil can be kept at room temp for months and still retain their freshness and olive oil is great for skin. Sweet almond oil is commonly used for salve. It is light and absorbs quickly into the skin, but it doesn’t hold up after months on the shelf without a preservative. Coconut oil and shea butter are also great oils for the skin and make luxurious salves; the only downside is that they are more costly. To make your salve, start out with a ratio of 10 ounces of oil to .75 ounces of beeswax. This ratio is for oils that are liquid at room temp. Shea and coconut oils are solid at room temp and will thicken your final product if you mix them with the olive oil so you will need less beeswax when using these. Melt the beeswax in a small pan over very low heat while warming the oil in a separate pan. Oil should be warm, but not too hot to touch. Add the beeswax and stir gently. If you want to add essential oils, now is the time to do so. De-

Lip Balm This salve recipe can also be used for lip balm if you adjust the amount of beeswax. You will want a firmer product if you pour it into tubes than if you put it in little pots for application with your fingers. For lip balm, you will also want to use essential oils such as peppermint, cinnamon, or orange, as not all essential oils have pleasant flavors. Don’t be tempted to use flavoring extracts like vanilla or strawberry; they are alcohol based and will not blend with your oil. Hand Sanitizer Hand sanitizers are easy and affordable to create using aloe vera gel. Dilute aloe gel with water or witch hazel to the consistency you desire. Then add approximately 30 drops of essential oils with anti-bacterial properties such as tea tree, peppermint, or eucalyptus. Create your pending on how strongly scented you like your own Thieves oil type blend by using clove, products, start with about 1 teaspoon or approx- lemon, cinnamon bark, eucalyptus and roseimately 50 drops for every 10 ounces of oil. It’s mary essential oils. easier to add more essential oils than it is to dilute them, so start light and add more to suit Sugar Scrub your taste. For a pampering spa treatment, make a sugar scrub. Salt scrubs can be too harsh for dry winLavender oil is soothing to skin and most people ter skin and salt can sting! Mix 1 part oil with 2 find the scent appealing. Experiment with different parts sugar, adding the essential oils of your essential oils and combinations to create different choice. I love geranium and neroli for this. Then effects. Once the essential oils are added, go ahead sir, stir, stir. To exfoliate dry hands and feet, and pour your salve into containers such as a tin or apply generously to dry skin and massage for shallow mason jar. Let the containers sit undis- 2-3 minutes. Rinse with warm water and blot turbed until the salve is completely cool and set. Be dry—don’t rub away all that wonderful oil. If sure to use jars that are sterilized and dry to avoid you don’t try anything else, try this one. You any mold growth. won’t believe the results. Remember that the oil that you choose as your base will affect how thick the salve becomes once it cools. Keep track of the amounts you use so you can adjust as needed for future batches.

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So get in the kitchen and experiment! Start small and make notes. You never know when you’ll create that perfect blend that you will want to make again and again.

Fresh Foods For Winter

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by Tyler Theissen, Produce Manager year. The varieties mentioned represent a tiny percentage of what’s available, so come take a look! There are fresh foods to satisfy any budget, diet, or palate.

In this climate, and at this time of year, it is easy to overlook fresh foods in favor of hearty, calorie-rich dishes. And why not? The pattern is almost traditional, with most anything green vanishing by the time Thanksgiving rolls around. Salads become an afterthought when the snow starts to fall, being replaced by potato soup, stew with dumplings, mashed root vegetables, roasted meats, all the wintertime favorites.

Here are three fresh recipes that will brighten those short winter days. Kale Chiffonade 1 bunch Lacinato kale or collards ½ c. quality beer 1 tbsp honey 1 tbsp minced garlic 1 tsp whole cumin seed 1 tsp coarse black pepper Salt and lime to taste

Understandably, there was a time when fresh foods were scarce in the winter. Even now, our selections are somewhat limited. We may lose some of the ability to feel spontaneous or adventurous in our shopping, privileges which are granted by the bounty of our region in other seasons. That being said, smart systems and market demand have improved our fresh outlook dramatically, placing the Central Valley of California at our doorstep. This is the major development in fresh foods of our time. Furthermore, consider that the oven was once an important heat source for the home, and the tradition of baked goods, roasted meats, and heavily cooked storage vegetables becomes obvious in its source. In my home, which was built during the 20’s, the original heat source was a wood cook-stove. Of course you bake when the oven is always on! I am sure you’ve heard it all before, the benefits of fresh foods, their impact on your health, both short-term and as you age. All I can add is encouragement: Take a look at the produce next time you walk through the Coop. There are plenty of fun, exciting, and healthy options. Here are a few suggestions from someone on the inside. Kale If there were a single item to get you through the winter in good health, kale is it. It has been an important food in northern climates for a very long count of years. Its ancestors evolved in the Mediterranean, and through thousands of generations of breeding, all the types we know today were developed. In fact, all the modern Mediterranean forms of Brassica oleracea are descended from a common ancestor, including kales, broccoli, Brussels sprouts, cauliflower, cabbage, kohlrabi and the like. Why focus on Kale? It’s a close relative to wild types, being minimally bred, and has a heads-up above others in the species as far as nutrition. It’s also hardy, hearty, and available year-round at reasonable prices. In a

pinch, or if you grow and store them, grab a cabbage for similar benefits. Lettuces The lettuces are often denigrated for their lack of nutrition, despite the facts. Romaine in particular has a very strong nutrient profile, is low in calories, and can be used in every meal of the day. Sometimes, if the mood is right, I’ll eat a whole-and-unadulterated head of Butter lettuce. The point is, if you have any desire to bring something green into your diet, start here. It’s easy, inexpensive, versatile, delicious… I could give lettuce a long list of very positive attributes. Avocados Going from leafy greens to a tropical fruit that’s almost 50% fat may seem odd, but there’s a reason: The oleic acids in avocado oil assist greatly in the absorption of fat-soluble vitamins, which are found in excess in leafy greens. Avocado in salad really is a good thing! As a fat-rich, highcalorie food, you may wonder why avocados are considered to be an important part of a healthy diet. Simple! They’ve got loads of good fats and easily digestible calories, and are an excellent source of too many vitamins and minerals to list. Think of your daily avocado as a supplement jammed into a cheeseburger or something, sort-of like a really healthy luxury. We are incredibly lucky to have access to such a bounty of fresh foods throughout the

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Wash and de-stem the greens, roll them in a tight bunch, and slice as thinly as possible. They should be light and fluffy. Meanwhile, over medium flame, heat a large cast-iron skillet with enough butter to coat. Add cumin seed, stir until it pops, then add the kale and garlic. Allow the kale to wilt slightly, then add honey and beer. Heat until the beer is evaporated, add pepper, and plate. Serve with eggs, beans, and seasoned rice for a Latin-American meal anytime. A favorite! Simple Romaine Salad 1 head Romaine lettuce, shredded 1 medium avocado, sliced ½ medium red onion, thinly sliced ½ c. sliced almond Dressing: 2/3 c. orange juice ¼ c. flax, hemp, or olive oil 2 tbsp. plain yogurt 1 tsp. mustard Black pepper to taste Place dressing ingredients in a jar and shake until emulsified. Assemble salad, toss with sufficient dressing, and top with sliced avocado. Avocado Smoothie 1 12-oz can coconut water 1 avocado 2 bananas 3 leaves kale 1 tbsp lemon juice Add any supplements you might desire: Pollen, Moringa, Spirulina, protein powder, etc. Just blend and enjoy!

Member Spotlight: Bonnie Gould

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by Natalie Miller Rotunda

Retirement doesn’t sideline Bonnie Gould. Much of her time is spent training their new family member, Sarah, a Golden RetrieverPyrenees mix with an interesting history. Bonnie volunteers at St. Ben’s, and shopping trips to the Co-op usually include chatting with former co-worker friends, and meeting new employees. Bonnie, tell us about yourself. I’ve been married for eight years. I have no children, but my husband has three children, and grandchildren. We have a cat, and I found our dog, Sarah, online. She came out of a rescue shelter in Tennessee and then came to one here. I prayed her into our home. We needed her. She’s in training and will be a therapy dog. It’s hard because she has been in many homes and had different

names. I take Sarah outside every day and and basil. You find they have more uses, like work her (training). She is a joy to have in ornamental uses. around. What do you like to do for leisure? I lived in Colorado for 27 years. The Lord I go for walks. I enjoy sunsets. I enjoy my brought me back to Minnesota. It was a hard church. I like to meet with friends and have transition, but had I not come back, I would- girl time and make new friends. And I voln’t have reunited with my father before he unteer at St. Ben’s one day a week. It’s been died, and I wouldn’t have met my husband. a blessing to go there and be their friend for This year, I went back to Colorado for a va- an hour or two. I play the piano for residents. cation. I reconnected with my sister and St. Ben’s is a great place. The quality of the friends, and it was a wonderful time for me. care they give is wonderful to see and be a part of. When Sarah gets trained, I’d like to My husband likes old cars and restored a take her there, too. 1930 Dodge—it’s been his dream. What are things you like about the Co-op? I understand you had worked at GEFC. I like to buy bulk items, like spices. Luke inI worked in the Deli with Betty Schreifels troduced me to dried jack fruit. And I love from 2005 to 2007. I learned so much from the free-range meats. her. I also loved interacting with the customers and the other employees. I like the diversity of people who shop there—children to adults to—and interacting Have you always eaten organic foods? with them. Sometimes, even as a customer, I more or less got into it. I grew up in Duluth, I help people find something they’re looking but didn’t have any background in what or- for. ganic foods were. In ’96, I was diagnosed with fibromyalgia and told to eat a clean diet. I just want to say that it’s a joy to know I came to know about organic foods living in [GEFC employees] are there to help. I appreColorado. I had to learn how to buy things ciate the customer service they give and the and cook them. My experience working with care they provide to everyone. They’re like Betty helped, too. And I found a naturopath family. who has helped me. How long have you been a member of GEFC? I don’t know exactly. I moved here in 2001 and didn’t get a membership right away. Do you keep a veggie garden? We live in a patio home and the only things we grow are in pots. I grow more flowers than anything. This year, I did kale, and herbs like rosemary, parsley, sage, thyme,

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Please Note: Advertisements and articles in the Good Earth Newsletter do not imply endorsement of any belief, idea, product or service by the Board, management or staff of the Good Earth Food Cooperative.

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Get Involved

Are you interested in getting more involved with the co-op, 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 members? Come join the co-op membership committee. For more information contact Gwen Feddema [email protected]

Join us for brunch every Saturday and Sunday in the deli!

Super Sunday Savings

On the first Sunday of every month, members receive $10 off of a purchase of $100 or more. Stop in and save!

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We’re serving eggs, sausage or bacon, and warm cinnamon rolls, as well as potatoes, rice, beans, and more from 10:00 am until 2:00 pm. All brunch items are just $7.99 per pound. The cinnamon rolls are so good, and go perfectly with a hot cup of fair-trade coffee! www.goodearthfoodcoop.coop

Become Become aa member member today! today! Benefits Benefits include: include: •• A A 5% 5% discount discount to to use use once once each each month. month. •• Monthly Monthly specials specials exclusively exclusively for for member-owners. member-owners. •• A A 10% 10% case case discount discount on on pre-ordered pre-ordered products. products. •• Patronage refunds based on your purchases Patronage refunds based on your purchases during during profitable profitable years. years. •• Reduced Reduced or or free free admission admission to to Good Good Earth Earth classes classes and and events. events. •• And And more! more! For For more more information information or or to to apply apply for for membership, membership, please please visit visit GoodEarthCoop.com GoodEarthCoop.com or or see see one one of of our our friendly friendly staff staff members. members.

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