1. home and garden

Spring 2015
3 Here Comes 40!
reduce packaging waste & save money.
The Kootenay Country Store Cooperative
turns 40 in June, what does it mean for
this community-owned social enterprise
and it’s 12,000 member owners?
4 Nelson Commons Update
Last month, after more than 2 years of
planning and hard work, the site itself
begins to transform. What work lies
ahead?
7
Local, Organic or Both?
Our new Grocery Manager, also a
homesteader and entrepreneur, talks
about the merits of local and organic.
10
Fresh Farmers
We interview 2 new farm operations who
have answered the Co-op’s call for more
local produce.
13
The Care & Eating of Shiitakes
Here are tips on how to store & prepare
the delicious, nutritious Shiitake, plus a
quick & tasty recipe!
14
New TRUE LOCAL farms
supplying the Co-op!
16
19
Spotlight on: EcoSociety
We will be promoting & supporting the
Ecosociety during Earth Month. Find out
why and how!
20 The Co-op in the Community
Concern for Community is a Cooperative Principle. Here’s a few things we’ve been up to lately, plus opportunities for you!
21 The Co-op History Project
We’re crowd-sourcing our history for
our 40th Birthday! We need your stories,
photos and Co-op memorabilia.
22 Co-op vs. Corporate Shopping
Co-ops are just different that our
corporate competitors. Operations
Manager Joe Karthein contrasts and
compares.
26 Customer Service
We are here to serve; here’s how...plus,
the reason behind the questions our
cashiers ask you!
The Meat of the Matter
28 The Alkaline Diet
For the Co-op, the decision to carry meat
was a weighty one, and we still believe it
providing a healthy, humane alternative
to factory-farmed. Find out how we make
sure that what we put on the shelves fits
the bill.
31 No Guts, No Glory
Introducing: The Hanger Steak
Also called the ‘butcher’s steak’, because
it’s the most delicious cut of them all! Try
out this delicious recipe.
17
Spotlight on: Raising the Steaks Event
The folks who brought us Farm, Food,
Fork are putting on another great event...
for ‘Steakholders’ and steak eaters too!
18
What’s all the buzz about eating alkaline
foods? Wellness Assistant Manager
Kristina Hus gives us the science, plus tips
on how to support ‘eating alkaline’.
It turns out the way to our hearts (and
minds) is in our stomachs! Find out how
to keep your’s happy.
34 From Your Board
Vice-President Susan Morrison takes a walk down memory aisle lane & brings us right back to the future.
36 Co-op Calendar
Three months of Co-op activities at a glance!
The Zero-waste Shopping Guide
April is Earth Month at the Co-op! We
thought we’d offer this easy way to
On the Table Spring Issue 2015
On the Table is the Kootenay Country Store’s Quarterly Newsletter.
It is printed on post-consumer recycled paper and is available
online in PDF format. Current and archived newsletters, specials
and inserts can be downloaded from: www.kootenay.coop.
The Kootenay Co-op is a member-owned cooperative offering
natural, organic foods and products in Nelson, BC, Canada.
For more information, please visit our website.
Editor: Jocelyn Carver, [email protected]
Design: Marnie Christoffersen, [email protected]
2 | On the Table | Spring Issue 2015
Contributors: Jocelyn Carver, Joe Karthein, Paul Kelly, Kristina Hus,
Russell Precious, Cathy-Ann Glockner, Lori Robinson, Christoph
Martens, Erin Bullock, Matt Lowe, Ben Morris, Deirdrie Lang, Susan
Morrison.
General Manager: Deirdrie Lang, [email protected]
Board of Directors: Paula Sobie, Jon Steinman, Cathy-Ann
Glockner, Susan Morrison, Olindo Chiocca, Elizabeth Babcock,
Leon Pigott.
email: [email protected]
Here Comes 40!
This June, the Co-op turns 40 years old.
Turning 40 seems unavoidably significant. As humans, we are undeniably adults
at 40, with a much stronger and broader sense of who we are than we had at 20.
We’ve known failure and success and learned from both. We have some lessons
to share.
But what does it mean for a Co-operative, made up of thousands of people of all
ages, with all kinds of lessons to learn and share? I think it’s still the perfect time to reflect on the Co-op’s
failures and successes and to use the lessons we’ve learned to set the stage for a fruitful and fulfilling next
decade.
We are excited for the next decade to involve a bigger, better home for the Co-op; more meaningful jobs at
a (still) pioneering social enterprise; more farms and food processors bringing more local products to our
shelves; and more impact and investment in the sustainability of our communities, environment and humancentered economies.
This issue is packed with proof and promises that we are heading in the right direction, including welcoming
two new farms to the fold (pg.10), supporting food systems innovation in the region (pg.15,19, 20), making
careful choices about what we carry (pg.16), explaining why it matters that you shop here, what and how you
buy (pgs, 7, 14,22) and providing helpful information about the health of the walking, talking food system that
is YOU (pgs. 13, 18,28,31)!
Our 40th birthday as a Co-op is also a time to honour the people who have made the Co-op what it is today.
There are hundreds of member-owners, board directors, staff and volunteers who have invested the best of
themselves in service to the Co-op’s mission and the community. We are excited to launch The Co-op History
Project to share some of these stories of generosity, perseverance and frequent wackiness...and we need your
help! (Pg. 21)
And like all birthdays, it’s time to celebrate! Here are a few things we have in mind:
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The Big Birthday Party: June 26th. Join us for lots of local food tastings, prizes, activities and opportunities to talk to
your Board of Directors!
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Birthday Member Specials & Prizes: We’re cooking up some great deals
on foods and products for our members. Plus
great prizes to support your health and happiness. Stay tuned for more details as our birthday month approaches…
The Members Banquet & AGM: We’ll be working with Selkirk College to put together a local feast to accompany our
September Annual General Meeting. You’re invited! Details TBA.
The Co-op History Project: We want your stories, photos, and Co-op memorabilia to share with members on our
Birthday Blog, via social media and in the news. We will also select some of them for our commemorative issue of On
the Table. (See page 21 for details).
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Happy Co-op Birthday to you, dear member-owner! And
see you at the Co-op.
-Jocelyn, Marketing &
Outreach Manager
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295 Baker Street
phone: 250-354-4077
Nelson, BC V1L 4H4 fax: 250-354-4097
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online:
[email protected]
www.kootenay.coop
Spring Issue 2015 | On the Table | 3 Nelson Commons Redevelopment Update
Redevelopment Update
Nelson Commons Demolition Completed
‘Demolition’ for many of us likely
conjures up images of a large ball
and chain swinging through the
air and a building quickly reduced
to a pile of rubble. Certainly, this
is the quickest and cheapest way
to demolish a structure: knock it
down into small enough pieces and
haul it--in its entirety--to the land
fill. Fortunately those practices are
a thing of the past; what goes into
landfills today is strictly regulated.
Not only is it a requirement that particular materials like drywall and hazardous material be delivered to
specific storage sites, but when materials are properly separated we can benefit from substantially lower
dumping fees.
At Nelson Commons, prior to the removal of any materials,
we did a complete inventory of what could be recycled in
one form or another. Last Fall we discovered that the cinder
blocks that constitute the outer walls were full of vermiculite
insulation that contained asbestos. The discovery of asbestos
necessitated a full month of hazardous material removal
before anything else was permitted. That process was done
this past December and completed by early January, but the
presence of asbestos triggered the need to break open every
cinder block. As a result we were unable to repurpose them as
we had hoped—and were also not able to use them as ‘crush’.
So what were we able to save/recycle?
• Lights: All 50 of the metal halide lights, most of which
went to Shambala with a smaller number claimed by a
local artist.
• Windows and doors: glass was carefully extracted from the face of the store and doors were taken to
be re-used.
• Glulam Beams: these were the enormous beams that held up the roof and gave this building its
classic ‘large grocery store’ look from the 60’s. We considered this to be the big prize. All of the
glulams were cut into workable lengths and Spearhead Timberworks have taken them to their site to
be repurposed into both interior and exterior elements of the project.
4 | On the Table | Spring Issue 2015
Nelson Commons Redevelopment Update
• Warehouse rafters: another prize
which required considerable care
on the part of our demolition crew
to remove them intact. Nearly one
hundred 3’ by 12” ceiling rafters from
the back of the store were salvaged.
These are also being stored at
Spearhead for re-purposing.
• Exhaust fans from the roof are being
saved for reuse
• Scrap metal was all segregated and
goes to recycling.
• All clean wood waste is chipped and
composted into mulch
• All the concrete is crushed, the rebar
is removed and the remainder is
rendered into road crush
• Excavated soil: once a small amount
of contaminated soil (from previous
enterprises on site) is removed and sent off to a safe site, the balance will be shipped to Nelson
Landing where they are needed for fill. This is good for them while cutting down on our need for
long distance trucking and dumping.
• Besides the previously mentioned cinder blocks, the only significant ‘throw away’ material was the
roof. The roof was a combination of weathered plywood, tar and gravel…and a substantial amount of
moss!
Of course our site has a long history and this is not the first time the land has seen changes. Before we
Europeans arrived the Sinixt people had lived harmoniously and sustainably for thousands of years in
our area leaving no damaged eco-systems. Then came clear cutting and a succession of businesses on
the site including a livery/stable; a moving & storage company; and a welding and machine shop. Then
in 1966 came the SuperValu/Extra Foods structure that for most of us might just as well be as old as the
pyramids. Having now spent several thousand dollars cleaning up 100 years of European habitation on
our site it is our hope to build a structure that will be both long lasting and respectful of the landscape.
-Russell Precious, Nelson Commons Project Manager
Huge glulam beams
Ground breaking ceremony
Spring Issue 2015 | On the Table | 5 Nelson Commons
Groundbreaking:
Mini report
On Thursday February 26th the Nelson Commons
held a groundbreaking ceremony at the site.
Board Directors, the Nelson Commons team,
representatives from ITC (the general contractor
for the development), the Kootenay Co-op
management & staff, City Council representatives
past and present and the Nelson & District
Credit Union (investors and fellow co-operators)
gathered to commemorate another significant
milestone in the development of the Nelson
Commons, breaking the ground in preparation for
excavation at the site. For the complete article,
visit our website www.kootenay.coop!
Visit nelsoncommons.ca
From left: Russell Precious, Jon
Steinman, Deirdrie Lang, Abra
Bryne, Paula Sobie & Leon Pigott
Good Neighbours
Visit our showroom at 621 Vernon Street, Wednesday
to Friday, 12:00 - 4:00 or call 250 352-5847 to book an
appointment for any other time. Join the neighbourhood.
Peter & Doris Laktin
Marty & Lena Horswill
in the heart of downtown Nelson
•Energy efficient contemporary design
•1 GB fibre-optic Internet connectivity
•Inspired greenspace and landscaping
John & Marlene Lerbscher
•Right
A project of the
Kootenay Co-op
Residential and commercial spaces still available.
t: 250 352 5847
6 | On the Table | Spring Issue 2015
www.nelsoncommons.ca
>
See our webcam!
follow this project on facebook
Local, Organic or Both?
Local, Organic or Both?
Grocery Manager Paul
Kelly talks about local
products and the unique
and important role of
organic certification.
As an “eater” in the West Kootenays,
you are lucky enough to be in a
climate where you can grow much
your own food, and many of us do! If
you have a bumper crop of squash or
tomatoes, you can trade your surplus
with a neighbour who shares your
view of agriculture, and hopefully
has an excess of something delicious that you didn’t grow yourself. It’s unlikely that any of it is
“certified” organic, but that’s OK with you, because you’ll only trading with the neighbours you
trust. That other neighbour, you know the one with the broken fence and chicken-eating dog, who
lives upwind and burns plastic and garbage in a barrel on Sundays? Well, maybe they can fend for
themselves.
We love hyper-local barter transactions, still humming along like they have for millennia. It is a pure
form of libertarian commerce, unfettered by long distribution chains, health regulations, taxation,
food safe certifications, registered commercial kitchens, or organic certification. Willing parties get
together, assign relative value to their goods, and carry on, each the better for the transaction. If
someone gets sick from the food, they’ll be more hesitant, or won’t trade with that neighbour the
next time around, and as a producer you’ll tend to keep your food safety and farm biosecurity skills
in check. The risks are relatively understood and taken, based on trusting personal relationships.
Everyone strives to be a good neighbour, because
the number and valuation of these transaction
depend on it. At the end of the year, everyone
submits their taxes based on the value of these
exchanges (wink), and everyone’s happy.
Barter can only extend so far and feed so many,
though. Thanks to modern culture, our homes,
insurance, bank fees, taxes and cars cannot be
paid for in squash or bacon. Most of us now
live in cities and have demanding jobs, making
it difficult to “grow our own” currency. Enter
the almighty dollar. You get paid in dollars, and
buy the food you need. The farmer’s market or
farm gate sale is the most basic of commercial
transactions, however you’re no longer bartering
with a neighbour, but a farmer & business person
who’s in the business of producing and selling
Spring Issue 2015 | On the Table | 7 Local, Organic or Both?
food for dollars. The farmer has bills to pay and needs cash money.
You want to eat the farmer’s food, and they want your dollars, and like any business person, they’d prefer
to get as many dollars for their product for as little investment on their part as possible. That’s business.
Can’t blame them, because farming is extremely hard work and high risk for generally low returns.
Agricultural technology companies (hawking seed, feed, fertilizers, pesticides and preservatives) promise
farms that their novel products will accelerate growth, increase yields, and preserve farm output to
generate increasingly better economic returns. That’s enough to sway nearly any business-savvy farmer.
These advances for the most part work extremely well, and have led to amazing efficiencies in farming
–we simply can’t deny that fertilizers and antibiotics have
worked wonders for agricultural efficiency from a volume
output and dollar perspective.
Now, back to the farmer’s market or roadside stand, where
the farm business will try to convince you to spend the
most dollars they can, and will use any variety of catchphrases to do so: No-spray, pesticide free, grass-fed, natural,
pasture-raised, even organically-raised or ‘grown using
organic practices’. Some farm businesses will bring in
product from another farm business that produces an item
better or more cheaply than they can, and they’ll sell you
that product at their stand too, acting as a reseller.
So now you’re choosing some great looking produce or
meat, and are being wooed into buying a product that
potentially local, but isn’t certified organic, though close
to it, right? Wrong. If the farm isn’t Certified Organic by
an approved third party inspector, the farmer is likely not even 100% familiar with what the certification
standards are and what record keeping is required. Potentially, that could mean:
• the corn, soy, and canola oil & meal in their chicken feed may be transgenic (GMO)
• the wheat, oats and barley they feed their animals has been treated with chemical pesticides and
fungicides to control granary pests in storage well before it showed up at their farm.
• the water they use to irrigate their crop or water livestock may contain heavy metals, synthetic
fertilizers, or various other wastes or pathogens from activities higher up in the watershed.
None of this is clear, let alone tested.
Even our experienced buyers here at the Co-op have, on occasion, been convinced to try products that
tout their “naturalness”, but turn out not to meet our Buying Guidelines. Trouble is, if it isn’t Certified
Organic (in production, processing and handling), the wholesalers, brokers, handlers and haulers often
do not know what it is that they are selling, have not seen where it was produced and according to
what standards, but they’ll swear up and down to convince you that it’s “practically organic”. Organic
certification is possibly more important now than ever, as the crucial and reliable link between local
farms, their customers, and if involved, the retail supply chains. Each person in that chain--from farm to
table--needs to understand what ‘certified organic’ means with regards to the careful (and third party
audited!) record keeping, paperwork, seed and feed sourcing, growing methods and processing.
For the local operator of a mixed farm in the Kootenays, the cost to become Certified Organic through
an accredited certifier such as the Kootenay Organic Growers Society (KOGS) is under $500 + the Certified
Organic Associations of BC (COABC) is about $75 & inspection fees (variable), so the total is usually under
$1K per year. That’s less than the price of a tractor tire, and is recoverable by the farms who market it
skillfully to their advantage. Other certifications, such as Kootenay Mountain Grown and SPCA (livestock
only) are less costly and still have unique strengths and benefits, and it’s important to note that they do
8 | On the Table | Spring Issue 2015
not have the same requirements as Certified
Organic with regards to on-farm chemical
use, processing aids, and other factors that
are strictly controlled through the Canadian
Organic Regime (COR).
At the Co-op we carry local products that
are, in some cases, completely conventional
(such as Chocofellar Chocolate), Certified
Organic (ex. Spicer Farms Produce, Lazy River
Organics Mushrooms, Kootenay Meadows
Dairy, etc.), and “natural” (ex. Queen City
Crisps). It is certainly a challenge for us to
keep on top of what you, as a member, want
to see on the shelf--especially as we begin
planning to have a much more space for
more products in the new store. To find lists
of currently certified organic farms in the
West Kootenays, (as well as instruction on
how to become a certified organic farm or
processor!), visit www.kogs.bc.ca or www.
klasociety.org or www.certifiedorganic.bc.ca.
Visit your local farmers’ market this Spring to seek out some great local and certified organic produce,
and shop for certified organic and True Local foods and products at your Co-op, all year long! If you have
a perspective you’d like to share with the co-op regarding the variety of products stocked, organic or not,
or how these are labelled in-store, we’d love to hear from you! Fill out a member comment form at our
customer service desk the next time you are shopping, and we’ll make sure that they land on the right
desks!
- Paul Kelly, Grocery Manager
Spring Issue 2015 | On the Table | 9 Fresh Farmers
Fresh Farmers
for the Co-op!
Kootenay Coop Grower’s Meeting
– A Recipe for Success
With new larger store coming in 2016, we have been looking
for ways to develop our capacity to bring on new farmers
and sell more fresh, local, organic produce. For the past 2
years, we have been expanding the scope of our Annual Growers Meetings to a wider audience, inviting
potential new farmers and market gardeners interested in making the leap from farmgate or market sales
to wholesaling their produce to the Co-op.
After ‘standing room only’ audiences for two years running at our Annual Growers’ Meeting, the Co-op is
poised to bring on several new farmers to fill our gaps in local production, meeting the growing demand
for high-quality local, certified organic or Kootenay Mountain Grown fruits and veggies.
Several new farmers have met with the Produce Department to discuss opportunities to grow for the
store and submitted crop plans. Two great examples of this growth are Kootenay Joe Farm & Lazy River
Organics.
Kootenay Joe Farm is amazingly picturesque; nestled on the historic farm bench of Johnson’s Landing that
overlooks Kootenay Lake. It is owned and operated by Patrick Steiner , Colleen O’Brien and their children
Mael and Corbin. Co-op shoppers and backyard gardeners will know of them via their line of certified
organic seeds, called Stellar Seeds. What they don’t know is that Kootenay Joe Farms will soon become
an important supplier for the Coop this local season! This year, Patrick and Colleen will bless the Co-op’s
shelves with lettuces, peas, radishes, bunched turnip and dill.
Lazy River Organics is located in the Slocan Valley and owned and operated by Dale and Chris Bieber. Their
main business is growing shiitake and oyster mushrooms indoors, year round. The Kootenay Co-op has
been selling the beautiful shiitakes for a while now and
is looking forward to introducing the oyster mushrooms
shortly. Their intensive, small scale operation is certified
organic and also produces a small amount of mixed
vegetables, sold at local markets.
Still in its infancy, Lazy River Organics are continuing to
manage many factors to provide a high quality product
whilst ensuring that there is some profit left at the end of
the day! Developing a healthy small business is important
to the Biebers for long term success and to provide
employment to others as the business grows.
We hope you enjoy reading our Q&A’s with both these
farms on the following pages.
- Matt Lowe, Produce Assistant Manager
& Ben Morris, Produce Manager
10 | On the Table | Spring Issue 2015
Fresh Farmers
Q & A with Kootenay Joe Farm
Who are the farmers at Kootenay Joe Farm?
Patrick Steiner and Colleen O’Brien, with help from our
boys Maël and Corbin
What do you farm?
Mixed vegetables and seeds
How would you describe your farm operation?
We own a small, 4 acre farm in Johnson's Landing, on the
slopes of the Purcell Mountains. Our operation is mixed
- vegetables that we market 3 ways (CSA, market and
wholesale/retail), seed sales (Stellar Seeds), and goats and
chickens on a homesteading scale.
Patrick
Why is local food important to you?
Local food is important because it's fresher,
tastes better and we feel is more nutritious.
It's also important to support food security
and our local farmers/neighbours.
What are some of your greatest joys?
We love farming with our two boys and
seeing people enjoy the products of our
farm.
What are some of your greatest challenges?
Our greatest challenges are distance from markets and lack of infrastructure on our farm.
What is your vision for the farm?
Our vision is to be able to support our family through farming and be part of a vibrant farming
community in the Kootenays.
If you could deliver a message directly to Co-op members/customers, what would it be?
Thank you for helping create a vibrant farming community in the Kootenays.
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Baby kootenay Jo
Spring Issue 2015 | On the Table | 11 Fresh Farmers
Q & A with Lazy River Organics
Who are the farmers at Lazy
River Organics Farm?
Dale Butt and Chris Bieber
What do you farm?
Our focus is to grow shiitake and oyster mushrooms
indoors year round. We are currently expanding our indoors
operations so that we can bring additional types of fresh
and dried mushrooms to market; some for food, some
for medicine. Our farm also produces a small amount of
mixed vegetables which are sold at local farmers markets
throughout the season.
Dale & Chris
How would you describe your farm operation?
Small scale, intensive, and certified organic.
Why is local food important to you?
Oyster mushrooms
It empowers people & communities by providing
healthy & affordable fresh food, creates jobs and
economic opportunities & helps to keep money
circulating on a local level which is beneficial to all of
us who live here.
What are some of your greatest joys?
Feeling the energy of the garden when things are in
balance. Getting out into the forest or along the river
on horseback, and swimming in Slocan Lake after a hard
day’s work.
What are some of your greatest challenges?
Managing the cash flow so that we don’t come up short.
Maximizing yield & lowering costs so there is potential
for a net profit. Paying attention to all of the details.
Staying positive when things go wrong. (They always
will at some point…)
What is your vision for the farm?
To bring production and sales to a level that will
be profitable enough to live on. To be a part of the
movement bringing quality and variety of food to the
Kootenay marketplace, and hopefully to provide some
employment for others as we grow.
If you could deliver a message directly to Co-op
members/customers, what would it be?
Thank you for supporting your (our) local producers.
12 | On the Table | Spring Issue 2015
Shiitake mushrooms
Mmmmm Mushrooms!
The Care & Eating of Shiitakes
The mushroom’s Japanese name shiitake is composed of
‘shii’, the name of the tree that provides the dead logs
on which it is typically cultivated, and ‘take’ meaning
‘mushroom’.
Shitakes have much more flavor than white buttom
mushrooms and are also highly nutritious. This combination
makes them a wonderful main ingredient in a wide variety of
recipes and a great meat substitute.
Selection and Storage
When purchasing mushrooms, select mushrooms that have firm, plump, unblemished and clean
caps. The underside of the mushroom should be creamy white. Avoid mushrooms that are wrinkled
or have wet slimy spots.
Fresh Shitake Mushrooms will keep up to 14 days when they are stored in the refrigerator in a
loosely closed paper bag. They need to breathe so don’t store them in plastic!
Preparation
The best way to clean them is to simply wipe them with a slightly damp paper towel or kitchen cloth.
The mushrooms are very porous and if they are exposed to too much water they will absorb it and
become soggy. Don't clean mushrooms until you are ready to use them.
The stems of Shiitake mushrooms are often tough. It’s best to remove them and set them aside…but
don’t discard them! They are excellent for flavouring broths and soups.
Cabbage & Mushroom Stir Fry
Serves: 2
Ingredients
2 tablespoons extra light olive oil
1 scallion
2 cloves garlic
A pinch of red pepper flakes
½ medium cabbage (about 5 cups chopped)
5 mushrooms (about 1 cup)
¼ teaspoon Himalayan/sea salt
2-3 teaspoons tamari
1 teaspoon white cooking wine
1 teaspoon garlic powder
½ teaspoon smoked paprika
A sprinkle of ground pepper
Make It
Wash and chop the cabbage into small pieces or slices. Peel and chop the garlic into small pieces, and chop the
scallions lengthwise in small pieces.
In a frying pan, add the olive oil, scallions, garlic and red pepper flakes. Turn the heat on medium high. When
pan is hot, add the cabbage, mushrooms and salt and saute for about 5 minutes while stirring.
Add two teaspoons of tamari (or more if desired). Add the cooking wine, garlic powder, paprika and pepper.
Saute for another 5 minutes and turn the heat off and serve.
Spring Issue 2015 | On the Table | 13 The Meat of the Matter
How does your Co-op make decisions about what
meat products to carry?
Customers of the Co-op may or may not know that we have a set
of buying guidelines that we use when making decisions about
what to stock in the various departments. What this essentially
boils down to is that we are “committed to providing the highest
quality, affordable natural foods and products.” (from the
Kootenay Co-op Mission Statement).
Recently we have reviewed our buying guidelines around meat
and come up with some changes that we hope will ensure that
we stay as close to our mission statement as possible. “We pledge
to our Members that we will visit farms within our True Local
bioregion prior to committing to initial purchases from farms
not already certified by the SPCA, KLAS or an accredited organic
certifying body…We recommend all True Local farm products
and/or Certified Organic products to our more discerning Co-op
Members.”(from our Buying Guidelines)
Everyone agrees that animals should be treated with dignity
and respect and that the only way to do this is to provide
conditions that allow them to exhibit natural animal behaviours.
Animal welfare in the meat industry has in recent history been
notoriously inhumane due to the economy of scale required for the prices consumers demand. We are
categorically opposed to this type of animal husbandry. Organic standards and KLAS (Kootenay Local
Agriculture Society) come with guarantees of both superior animal welfare as well as organic feed and
sustainable practices. The SPCA specifically focuses on the animal welfare aspect. While we believe
that certified organic is the most sustainable option, we accept products from local suppliers that meet
SPCA standards and strongly recommend that they be accredited by this organization as well as work
toward organic certification in the future.
Often distributers will try to make
a case for ‘naturally raised’ meat
with rock bottom pricing and it
is very tempting to stock these
products in an attempt to provide
Co-op members with the best of
both worlds. However, as someone
who has worked in the commercial
meat industry of the Fraser Valley, I
can say that if it looks too good to be
true, it probably is. Raising animals
in humane conditions takes far more
space- and often more feed- than the
conventional counterpart. Fantastic
pricing means that either someone is
not making money or that someone
14 | On the Table | Spring Issue 2015
The Meat of the Matter
is getting taken for a ride. Clearly we oppose unethical product
representation, and we also want to support farmers with pricing that
reflects their costs.
Recently I have used my knowledge of the industry and gone through
all of our meat products with a fine tooth comb. The result is that
some products are no longer on the shelf and in many cases new
products are replacing them. We feel that this type of review is a
valuable exercise that ensure that we are staying as close to our buying
guidelines as possible.
We are happy to introduce a new line of sausages from pork that
originates at our Creston certified organic egg farm. This is a fledgling
project that we hope to develop into a full line of sausages and
charcuterie in the near future. Currently these animals have a spacious
barn with room to move and places to root. This spring, the farmers
will be creating a large year round pasture for them to really spread
out. It’s exciting for us to be able to work so closely with the farm and
control this process from start to finish, ensuring that our guidelines
are fully met.
i e d
t i f
r
C e
TRUE
LOC AL
Another local farmer will be delivering his Black Angus beef for the first
time this spring and we hope to keep this in stock year round. The
farm is not currently certified organic but we are working with them
to provide conditions that are as good as those outlined in the organic
guidelines, with feed that is not genetically modified. These animals
are on open pasture all the time with supplemental hay in winter.
They are finished on non-GMO grains but always in the same humane
conditions that they experience year round. The farm will be certifying
the farm through the SPCA this summer.
As always, we welcome questions from you and encourage you to be
critical with your buying choices at all times. We are excited to talk
about the great local options in our meat department!
-Christoph Martens, Deli Manager
Spring Issue 2015 | On the Table | 15 Introducing: Hanger Steaks!
A hanger steak is a cut of beef steak prized for its
flavor. Derived from the diaphragm of steer or heifer,
it typically weighs about 1.0 to 1.5 lb (450 to 675 g). In
the past, it was sometimes known as “butcher’s steak”
because butchers would often keep it for themselves
rather than offer it for sale!
The “hanger steak”, is often compared to a skirt steak,
but even more flavorful!
In French, it is known as the onglet, in Italian the
lombatello, in Flanders the kroaie, and in Spanish the
solomillo de pulmón. Here at the Co-op, we call it
delicious and look forward to introducing you to our True Local hanger steaks!
It’s not (yet) revered by Canadians, but has been an international star for years. Hanger steaks are
most popular in Europe. In Britain, it is referred to as “skirt,” (not to be confused with the American
skirt steak). It is used in Mexican cuisine, particularly in the north, where it is known as arrachera
(marinated, grilled, and served with a squeeze of lime juice, guacamole, salsa and tortillas).
Because the hanger steak is usually the tenderest cut on an animal and it is best marinated and
cooked quickly over high heat (grilled or broiled) and served rare or medium rare, to avoid toughness.
Herbed Hanger Steak alla fiorentina
1 1/2 teaspoons dried thyme
1/2 teaspoons dried rosemary
1/2 teaspoons dried marjoram
1/2 teaspoons dried oregano
1 head of garlic, cloves peeled and minced
Three 2-pound hanger steaks
2 tablespoons sweet paprika
Olive oil, for drizzling
Kosher salt and freshly ground black pepper
In a mini food processor or spice grinder, combine the dried thyme with the dried rosemary, marjoram and
oregano and blend the herbs until a powder forms. On a work surface, rub the minced garlic cloves all over the
hanger steaks and sprinkle them with the sweet paprika. Dust the steaks with the powdered herbs, cover with
plastic wrap and refrigerate for at least 4 hours or overnight. Let the steaks stand at room temperature for 1
hour before proceeding.
Light a grill. Drizzle the steaks all over with olive oil and season them generously with salt and pepper. Grill the
steaks over a medium-high fire until they are charred on the outside and medium-rare on the inside, about 12
minutes per side. Transfer the steaks to a carving board to rest for 15 minutes.
Working from both sides and using a sharp knife, slice the steaks against the grain until you reach the strip of
gristle in the center. Discard the gristle. Arrange the slices on a platter and serve
16 | On the Table | Spring Issue 2015
Raising the Steaks Event
Farm Food Fork: Raising the Steaks
Do you ever wonder how we, as consumers, can be more aware and responsible about the
meat we eat? What can farmers do to sustainably increase their production and provide
more local meat to the region? How can funders and policy makers help facilitate and
support the changes necessary to increase production in our region? Can restaurants and
local businesses bring more local meat onto their menu while still remaining affordable to
consumers?
After the success of the 2014 conference where over 400 people met to celebrate and discuss our local
food system, Farm Food Fork returns in 2015 for a one day event focused on the pressing issue of
producing local meat.
The daytime event will engage STEAKholders in some of the key issues around meat production,
including; best practice animal management, local abattoirs, capacity building, capital investment and
feed sourcing. Our keynote presenter, farmer Felix Schellenberg from the Chilcotin Valley, will be sharing
his family’s experiences of building a federally inspected on-farm abattoir, selling direct to customers
through their Vancouver butcher shop ‘Pasture to Plate’, and how he has incorporated rotational
grazing and biodynamic principles into the farm operation. The day will feature several additional expert
speakers from the local region and further afield, facilitated panel discussions, solutions-based discussion
groups, and the opportunity to meet and network with other stakeholders in the area.
The evening event will invite STEAKeaters to indulge in an offal feast, enjoy a live butchery session
and cooking demos. Attendees will learn about the problems with our industrial food system through
keynote presentations, short ‘grassFED Talks’ and films.
This is a great opportunity to gather together as a community and look at how we, as a region, can
sustainably produce more of our own meat and strive towards better food security.
Put Friday 27th March in your diary and visit www.farmfoodfork.com for more information.
Farm Food Fork is organised by the West Kootenay Permaculture Co-op, a not for profit group made up of
farmers, processors, retailers, and industry consultants; all passionate about local food, agriculture and
seeing our region’s food based economy improve.
-Submitted, Slocan Valley Permaculture Co-op
Don’t miss
this event! At
the Spirit Bar
Spring Issue 2015 | On the Table | 17 April is Earth Month!
Earth Month Special:
The Zero Waste Shopping Guide
These great tips will help you save money, eat well & reduce waste!
• Become a member if you haven’t already so that you can benefit from member-exclusive sales, case
discounts, patronage refunds, and 10% back on transactions over $300.
• Look for sale items or if you purchase an item regularly, buy it by the case to get a discount. Speak
to Customer Service if you’d like to buy a case of something that you can’t find on the shelf- it may
be available in the back or we can special order it for you.
• Shop in bulk. The bulk bins offer great bargains on a wide range of items from whole grains to
hemp oil to feta cheese. Bulk spices are significantly cheaper than those prepackaged in little glass
jars. The Wellness department also carries bulk essential oils, soaps, Epsom salts, and more.
• Bring your own container for bulk or deli items to save the cost of purchasing
a new one.
• Eat seasonally. When it comes to fresh food, eat in season. Berries will be
cheaper (and more delicious) in the summer. Apples will be cheaper in
September than in June (when the previous year’s crop is diminished and they
are coming from as far as New Zealand).
• Stock up on and preserve the abundance of fall harvest! Dry, jam, can, or
freeze to prepare for the winter months when fresh produce can be expensive.
• Make smaller, more frequent shopping trips. An estimated 122 kg of fruits
and vegetables per person was wasted in Canada at the retail and consumer
level (Statistics Canada Food Statistics 2010). Prevent food spoilage by making
smaller, more frequent shopping trips. This will help you to use up all your perishables before they
expire.
• Create a shopping list with quantities will also help streamline your purchases to what you really
need.
• Bring a shopping kit. This will help you purchase bulk items without paying for new containers and
also reduces the waste created by packaging, which costs all of us!
Making Your Own Shopping kit!
Preparation is the key to reducing waste and saving money.
You may wish to put together a grocery shopping kit so it’s
ready to go when you are. Here are suggestions for things to
include:
Cloth shopping bags or a basket
Cloth produce bags or reused plastic bags
Containers or jars for bulk or deli items
Twist ties
A marker
Masking tape (for labelling your containers)
Your shopping list :)
Read this article online: http://kootenay.coop/shop/customer-service-centre/zero-waste-shopping-guide/
18 | On the Table | Spring Issue 2015
Earth Month
Spotlight on: the EcoSociety
Spotlight on the West Kootenay Ecosociety
The hardworking staff and volunteers at the West Kootenay EcoSociety have been dedicated to environmental
and community sustainability since their inception in 1994. Over that time they’ve been at the centre of many
of the region’s most important environmental initiatives. In 2001, they were awarded the contract from the
city of Nelson to run the Cottonwood Farmers’ and Artisans market and started a Wednesday downtown
market. Since then, they have been at the forefront of social enterprise in our community, alongside their
many non-profit initiatives.
We are pleased to award our April Community Donation Day to the West Kootenay Ecosociety! During
the month of April, you’ll find them in our covered area for their annual membership drive. If you aren’t
a member of the EcoSociety, we hope you consider it! For more information about the West Kootenay
EcoSociety, visit www.ecosociety.ca
Fast Facts about the EcoSociety
•
•
•
•
•
Founded 1994
Currently run both Saturday and Wednesday farmers’ markets
Run the Friday Night Artisans Markets in the summer. 2015 Dates: June 26, July 24, August 21.
Run the Christmas Faire, Garden Festival & Seedy Saturday
Provide seasonal daily nature programs at the Kokanee Park Visitors Centre and oversee facility
rentals.
• Lobby and network with other groups to preserve wilderness areas like mountain caribou
habitat, the Incommapleaux River and support Jumbo Wild
• Produce the weekly radio talk show ‘EcoCentric’ on Kootenay Co-op Radio (93.5 fm). Airs Tuesday
at 12 noon and Sunday at 9am.
The West Kootenay Eco Society will
receive 3% of our total sales on Earth
Day (Tuesday, April 22nd) as part of our
Community Donation Day program!
Join us on Earth Day to celebrate &
support the West Kootenay Ecosociety!
Get ready for an April full of opportunities to
learn about and celebrate the environment!
Spring Issue 2015 | On the Table | 19 The Co-op in the Community
The Co-op in the Community
Here are just a few of the ways your communityowned food store is giving back.
EcoSociety Tall Tree Sponsor
We are excited to be a Tall Tree sponsor
for the EcoSociety, supporting their many
markets and educational events. We
will be giving them our 3% Community
Donation Day. For more about the
EcoSociety, see 15 and visit their website:
ecosociety.ca
Nelson Cares Room to Live Project
The Co-op is a proud business sponsor of this
unique and important social enterprise model
for affordable housing. Current renovations to
the existing building at Ward Street place will
provide well-constructed, accessible and livable
spaces for members of our community. Visit
http://roomtolive.ca/ for information and to
make a donation.
Family Place Healthy Together Program
St. Saviours Foodbank
We were happy to provide resources & gift cards to support this
great food skills initiative, which also included store tours and
healthy food preparation. Visit www.kootenayfamilyplace.org
The Co-op provided a gift card donation for
the foodbank through our Community Grant
Program.
Nelson Women’s Centre Food Skills Project
Farm Food Fork: Raising the Steaks
Event
The Co-op provided food, recipe books and our inspiring cooking
class instructor Maggie Jones for a recent Women’s Centre Class.
We have also supported a Bokashi Composting workshop and
look forward to more partnerships with this great community
service. Visit their website at nelsonwomenscentre.com
Website: April 30
The Co-op is a proud to support this great
event through our Community Grant Program.
See page 19 for more information. Visit http://
farmfoodfork.com.
Scholarships & Grants: Something for Everyone!
The $1,000 Kootenay Co-op
Members’ Scholarship
The Kootenay Co-op Members’ Scholarship
offers financial support to an active Coop member, or the child of an active Coop member, to attend an accredited post
secondary institution.
Deadline: April 30
20 | On the Table | Spring Issue 2015
The $650 Yes! Camp Cooperative
learning and leadership training
Scholarship for youth aged 14-17
The Yes! Camp Scholarship offers financial support to
the child of an active Co-op member, to attend the Yes!
Leadership Camp. More information: www.theyes.ca
Deadline: April 30th
Here Comes 40!
Kootenay Co-op turns 40 in June!
Are you a member with a Co-op anecdote to share?
Do you have a great story, a funny
moment or some Co-op memorabilia
that you’d like to contribute?
Were you a Board Director, a former
staff member, a volunteer with a
piece of Co-op History to relate?
Getting ready to open the Co-op’s current
295 Baker St. location circa ‘91
Now’s the time!
To celebrate our 40th Birthday we want to see it, read
it and share it with your fellow member-owners!
How to share!
1. Photos:
If you are happy to donate your photo to the Co-op archives,
then we’d love to have ‘em. Please drop them off at Customer Service, in an
envelope with your name, member number and contact information. Please
also include the following information (if you have it):
Doing some shoppin’
early 1990’s
i.When did the photo take place?
ii.What is the photo about and why was it taken?
iii.Who took the photo and who is in it?
iv.Do you want the photo back? If not, we will add it to our Co-op archives. If
you do, then we can make a copy here at the Co-op and give you a call when
your original is ready to be picked back up.
v.If you have a digital copy, please send them to [email protected]
2. Stories, anecdotes & memories: Please write to us at
[email protected] and make sure to include your name and
member number.
3. Co-op Memorabilia: Have something to donate? We’d love to
hear about it. Please email us at [email protected] or call us
at 250.354.4077 extension 115 and provide us with a description of your
item. Because our space is very, very (very) limited, we will need to make
decisions about what to keep on a case by case basis. If you do want to
share, but not donate, we would love to take a picture of it (and you)!
Summer at the
Co-op, 2013
We’ll be starting a ‘Birthday Blog’ on our website (kootenay.coop) to share
all these community contributions as well as sharing them on Facebook
and Twitter. We will also be publishing a commemorative issue of On the
Table and we hope to include contributions from our member-owners.
Spring Issue 2015 | On the Table | 21 Food
matters
...and
so does
where
you buy
it from!
Co-op vs. Corporate Grocery Shopping
Ever wonder if it makes a difference where you
shop? It does! Here are a few ways that a successful
Co-op contributes to a successful community.
You own it!
Co-operatives enable communities to have a degree of self-determination that is less subject to outside
forces. Community-based ownership also make co-ops less vulnerable to takeovers and closures by
outside decision-makers.
Co-operatives bring economic resources under democratic control (one membership=one vote), and that
makes co-ops unique among corporate governance structures; there are no other business models that
have this claim to fame!
Almost Double the Wages Stay in the Community!
For every $1.00 spent at the Co-op, approximately $.21 (or 21%) is directly put back into the community
in employee wages and benefits. For our current year, this will equate to well over $2.5 million dollars
being directly infused into the local economy. It’s an important aspect of sustainable community
economic development that the Co-op is owned and operated by the community—our ‘head office’
is here, with positions like general management, marketing and human resources staying in our
community.
Another way to look at this is our wages make up about 21% of our total sales. This is almost double the
10.7% national average for grocery stores (2011 Statistics Canada Data.) While we try to pay a living wage
to all of our employees, this percentage does not reflect inflated earnings or inefficiencies. It is more a
22 | On the Table | Spring Issue 2015
Co-op vs. Corporate Grocery
reflection of being a single stand alone store, without the labour ‘efficiencies’ that chain stores have.
Immeasurably Stronger True Local Purchasing of Products and Services!
In our current fiscal year we are estimating that approximately 31% of our total purchases of goods and
services came from True Local companies, all within a 150 km radius of our store. In dollars, this means
approximately $3 million/year! While it is impossible to know how corporate competitors compare in
these stats, we think it is fair to say it’s unlikely that their local purchases could be more than 10% - and
are probably closer to 3%!
For this fiscal year (June 2014-May 2015) we estimate our total combined wages and purchases of True
Local goods and services will be around $5.5 million. This is cash directly infused into our local economy.
The future is bright...and bigger!
As our sales increase- we expect them to double within 5 years-- we hope and expect that it will result
in many more millions staying in the community every year versus exiting the community as profits to
distant shareholders or to two of the richest men in the world: Jimmy Pattison, owner of Save On Foods
($9.5 billion net worth) and Galen Weston, owner of Loblaw($7.6 billion net worth)* (Source: Wikipedia).
This is a fight we’re gonna win!
Chain stores VS. our little Co-op – We are competitive
even though the playing field is not level!
- Chain stores benefit from centralized infrastructure which radically increases efficiency over single
location retailers such as ourselves.
- Chain stores are often “vertically integrated” which simply means they own (and control!) everything
from the seed, the farm or fishing boat right through to the store. A good example of this is the Jimmy
Pattison-owned Canfisco- “the largest packer of canned salmon in Canada.”
- Chain stores buy in volumes far exceeding single location stores so most of the time they pay
considerably less for the products that stock their shelves than we pay for the same products.
- Chain stores focus on profit while our focus is on serving our member-owners best and exceptional
customer service.
- Chain stores pay employees what they can get away with and provide minimal or no extended health
benefits. Extended benefits for employees of the Co-op are terrific and cover things like acupuncture,
massage therapy, and physiotherapy. This represents hundreds of thousands of dollars that stays in the
community which supports both individual and community based health and wellness.
-Joe Karthein, Operations Manager
“During the recent and persisting economic crisis, the cooperative model proved its value time and again as
a resilient business model. For workers of conventional businesses which were failing, cooperatives offered a
socially, as well as economically viable alternative” - UN Social Development Network, Feb 2015
Attention Co-op Shoppers: We’d like to thank you for changing
the economy & food systems for the better, just by spending your
food & wellness dollars at the Co-op! Keep up the good work. ;)
Spring Issue 2015 | On the Table | 23 Co-op Democracy
Co-op Democracy:
Ways to get informed & involved
Read our Board Blog http://kootenay.coop/blog/
Come to a Board meeting & read the Board Meeting Minutes
http://kootenay.coop/all-about-us/our-board-of-directors/
meetings-and-minutes/
Contact us with your questions, suggestions & input:
[email protected]
Attend the Co-op’s Annual General Meeting
Wednesday, September 23rd. Save this date!
Come to a Director Day at the Co-op
Our next day will be our Birthday, Friday, June 26th from 5-9pm
Run for the Board of Directors (see below for details)
Want to know more?
Visit http://kootenay.coop/all-about-us/our-board-of-directors/
It’s
that
time
again!
Interested in being a
Co-op Board Director?
Potential Candidate Packages are now available at Customer Service or online:
http://www.kootenay.coop/publications/CandidatePackage.pdf
Deadline for Submission: Sunday, May 31st
Candidate Eligibility Confirmed
Candidate & Election Information
In-Store Voting Begins
Tuesday, June 30th
Early August
September 1st
24 | On the Table | Spring Issue 2015
Fresh Specials
Friendly. Healthy. Community owned.
Sign up to recieve an email each week with a great selection of our
freshest and best member deals for the weekend — so you don’t miss
a beet, a salad, a cheese or a case of almond milk!
50¢
SAVE
ls starts
a
i
c
e
p
S
h
F re s
March 6!
,
y
a
d
i
r
F
on
35
%
of f
25 of f
%
d
f i e
r t i
C e
C e r t i f i e d
To receive these Fresh Specials by email every Thursday - visit us
at www.kootenay.coop and click on our contact us tab to sign up.
*Products above represent possible specials. Any resemblence to actual current member specials is purely coincidental :)
Spring Issue 2015 | On the Table | 25 Customer Service
Customer Service
can help with that!
NOW THAT’S CUSTOMER SERVICE!!
We do STORE TOURS! If you are
new to the store, an infrequent
shopper, or you have a group
that you think would like to
have a “get to know ya” store
tour….we’ll help you. Anything
from store buying guidelines to
how to pay for your olives and
feta without paying for your
brine....and lots in between!
There is a little CHILDREN’S AREA
behind our customer service desk
where your kids can colour or read a
book while you shop. We also offer
a complimentary organic apple or
banana to children 8 years old and
under.
SIGN UP FOR CLASSES WITH US!
The co-op offers cooking and
wellness classes as well as in store
makeovers. Come to us to check
availability and to sign up.
We make fabulous GIFT BASKETS!
Various sizes, prices, and
contents…come and ask us.
We’ll take your MILK BOTTLES! You can ditch your bottles
with us BEFORE you shop and we’ll give you a token for them
to take through the tills when you cash through so that you
don’t have to lug them around whilst shopping. Please note
that you should remove the bottle caps and recycle them at
home and that we accept clean bottles only….thanks.
If you have any NEW PRODUCT SUGGESTIONS let us know….our buyers
are always happy to know what you would like to see in our store.
26 | On the Table | Spring Issue 2015
Customer Service
Cashiers want to know
“Three questions you’ll be asked by a Co-op Cashier (and why!)”
When you shop here at Kootenay Co-op, there are a few things that one of our vivacious
cashiers may ask you when you come to the tills. Here are the three most common & why:
1.Do you have a member number?
Obvious, right? We’re a CO-OP! Did you know, however,
that by using your member number we can track you if
you leave an item at the till and return the cost of the
item to your account? That you can do a return without
a receipt? That we can look pretty much any purchase
you’ve made here? Also, we like to check in with you
about your contact information from time to time!
2.Would you like a bag or a box today?
We ask this EVERY TIME. No grocery order is too minute
for this one! Here’s why we ask: (a) you might need a bag
for what you’re buying and/or you may be running down
to BC Wine Guys too. We don’t know, but we want you
to be prepared for every eventuality; (b) we might have
a huge load of recycled plastic bags that a kind member
has dropped off for us and we want you to take one (for
free!) if you need it. Pass it on! (c) We charge 25 cents for
our paper bags. Once our costs are covered, we give the
surplus to a local organization/charity; (d) our boxes are
FREE TO USE. Some people don’t know that.
3.Do you have identification to use your
credit?
Many members put money on their accounts to use for
groceries. In order to protect this credit, we only allow
the member and their families to use it. You must show
photo ID and sign for these purchases.
Spring Issue 2015 | On the Table | 27 Alkaline Diet
The Alkaline Cleansing Diet
With spring upon us, the theme of cleansing arises as naturally as the first green shoots of grass.
Although the body regularly goes through naturally cleansing processes, it often becomes overwhelmed. Excess
toxins abound in today’s environment, be it from pesticides, pollution, prescription drugs or those naturally
generated by stress and indigestion. Even the beneficial and necessary process of creating energy, creates
metabolic waste that adds to the burden. When the body becomes overloaded with toxins, an internal process of
inflammation arises. Herein lies the root of many illnesses. Supporting the body in the cleansing process itself will
go a long way towards maintaining or improving health and wellbeing.
While there are many herbal cleanses/detoxes available to help accelerate the removal of toxins, diet plays an
important key role in assisting with cleansing. The foods that aid with detoxification are alkaline forming within
the body. Alkaline foods buffer the effects of toxins which are considered to be acidic and inflammatory. The bulk
of alkaline forming foods fall under the category of fruits and vegetables as they are rich in phytonutrients and
minerals. Some nuts such as almonds, and pseudo grains (as these are actually seeds) such as millet, quinoa,
amaranth, buckwheat and wild rice are also alkaline forming. For cleansing benefits and for optimal health, these
foods should comprise at least 75% of one’s diet.
The other 25% should be comprised of either plant or animal based acid forming foods such as meat, eggs, dried
legumes, nuts, grains and dairy products. These foods provide much needed calories, proteins and fats.
The Alkaline/Acidic Food Chart
Most Alkaline
broccoli, cucumber, cilantro,
oriental greens, kale, spinach,
parsley, sea vegetables, sprouts,
cereal grasses, "green drinks"
Medium Alkaline
Low Alkaline
Foods
bell pepper, cauliflower, parsnip,
endive, ginger,root, sweet potato,
cabbage, celery, carrots, asparagus
brussel sprouts, beets (tops &
roots), tomatoes & tomato
juice, fresh peas, dark lettuce,
mushrooms, fresh potato
w/skin, pumpkin, squash
Low Acid
Medium Acid
Most Acid
Vegetables
Legumes and
Beans
corn, lentils, peanuts w/skin,
organic peanut butter, beans
(kidney, lima, navy,pinto, white,
black, edame, green, split peas,
chickpeas, soy), tofu
salted peanut butter
processed soy beans, salted &
sweetened peanut butter
tempeh
cantaloupe, honeydew, raisins,
apple, avocado, pink grapefruit, lemon,
nectarine, raspberry, watermelon,
lime, mango, pear, peach
black cherry, black olives
pineapple, apricot, grapes,
blueberry, strawberry,
blackberry, papaya
Fruits
dried fruit (figs, dates, prunes),
bananas, unsweetened canned
fruit/jam/preserves
regular olives, pickles, sweetened
canned fruit/jam/preserves
cranberry, dried sulfured fruit
Celtic sea salt, unrefined salts (sea
cinnamon, ginger, dill, mint,
and Himalayan ), miso, natto,
peppermint, turmeric, basil, oregano,
cayenne, baking soda , bee pollen,
licorice
lecithin
most herbs, curry, mustard,
tamari
Condiments,
Herbs and
Spices
tahini, carob, cocoa, refined table
salt
vanilla, nutmeg, mayonnaise,
ketchup
black pepper, MSG, soy sauce,
brewer's and nutritional yeast
Teas: green, matcha, rooibos, most
herbal teas, aloe juice
unsweetened almond milk,
distilled water, black organic
coffee
Beverages
unsweetened soy or rice milk,
black tea, regular black coffee,
decaf coffee, natural fruit juice
coffee with milk and sugar,
sweetened fruit juice
alcoholic drinks, soft drinks
whole oats, quinoa, wild rice,
millet
Grains and
Cereals
brown and basmati rice, wheat
and buckwheat, amaranth, whole
grain bread, whole grain pasta,
popcorn
plain rice protein powder, rolled
oats and oat bran, rye, white
bread, white pasta, white rice
barley, pastries, cakes, cookies
hemp seeds, sesame seeds,
sunflower seeds, hazelnuts
Nuts & Seeds
pine nuts, green soybeans
cashews, pecans, walnuts
pistachios
Oils
canola oil, grapeseed oil, safflower
oil
Electron-rich alkaline water
pumpkin seeds, whole almonds
and almond butter w/skin
chesnuts, flaxseeds, brazil and
macadamia nuts
extra virgin olive oil, borage and
coconut oil, hemp oil, sesame
evening primrose oil, black currant oil, oil, sunflower oil, seabuckthorn
oil, cod liver oil
wild fish oil
*You can find this chart on our website, www.kootenay.coop.
**Please note- Alcoholic beverages and protein powders would be categorized as acidic.
28 | On the Table | Spring Issue 2015
trans-fatty acids, margarine
Alkaline Diet
In order to achieve a more alkaline diet, refined foods should be limited. Refining strips natural foods of their
alkalizing nutrients, thus becoming acid forming. Since even wholesome and beneficial acidic forming foods
should be kept to only 25% of the diet, it would hardly make sense to fill this quota with nutrient depleted
gimmicks that, at their best, add only calories. Likewise drinks such as alcohol, coffee, black tea, chlorinated
water and sugar sodas also contribute to the acidic load of the body and are best kept to a minimum.
There are many nutritious foods that in their whole form are alkaline in the body but through the refining process
are acid forming in the body. For example, unrefined sea salt becomes acidic when it is processed into table
salt due to the stripping of alkalizing minerals; unsulfured molasses is moderately alkaline on the PH scale, but
appears as moderately acid when it is processes into table sugar; even raw honey becomes slightly acidic when
pasteurized rather than naturally alkaline.
The best way to shift your diet from acid to alkaline
is to limit the amount of processed food and drink
and increase the consumption of vegetables and
fruit. Here are some simple and effective tips:
- Add fresh fruit with yogurt or with your morning
cereal.
- Add crunchy vegetables such as carrot, celery, radish,
and bell peppers with your avocado tuna or egg
wholegrain sandwich at lunch time.
- Add steamed greens such as kale, chard, broccoli,
green beans or asparagus to a dinner of rice and beans
or fish with quinoa.
Finding it hard to incorporate
enough fruits and veggies? Try
this delicious smoothie packed
with alkalinizing nutrients:
banana
apple or pear
Freshly ground ginger
Parsley
Kale, celery, spinach, avocado
-Use one of the many dehydrated green powders
available in the Wellness Department. Each serving of
greens often is equivalent to 6-8 servings of fruits or
vegetables and goes a long way in alkalinizing your diet
and supporting your body’s natural ability to cleanse.
Other factors that can aid your body in eliminating acidic toxins:
• Deep breathing: increases alkalizing oxygenation and aids in the elimination of acid forming carbon
monoxide
• Exercise and saunas help to eliminate toxins via sweating
• And remember, stressing out about diet and cleansing can be counterproductive. Stress creates an acidic
environment and can counteract the best dietary efforts. So if going without coffee, for example, creates
panic, consider limiting your consumption to one cup a day rather than cutting it out altogether.
Spring Issue 2015 | On the Table | 29 Cleansing Diet ‘contd
Book reviews
Nourishing traditions
This book will help you rediscover the ancient and sometimes forgotten wisdom
in traditional food preparation and combination that can transform problematic
foods into more digestible and beneficial versions such as fermenting milk
products and soaking, sprouting or fermenting grains, legumes and nuts.
Returning to an Ancestral Diet
In this book, Dr. Michael Smith, presents several wholesome traditional diets
that are tailored to individual needs. Besides the homesteader diet which allows
you to eat almost any wholesome food if prepared properly, it also provides
information on and recipes for traditional Paleo diets geared towards those
who suffer from digestive issues that require them to avoid or minimize grains,
legumes nuts and seeds.
The Thrive Cookbook
Looking for delicious, healthy whole food recipes for seasonal cleansing? Want
to incorporate more alkaline, nutrient rich foods into your diet? Wondering how
to satisfy a sweet tooth and still feel like you are taking care of your nutritional
needs? Whole Foods to Thrive is both recipe book and invaluable resource guide
containing info on alkaline diets, nutrient dense foods, sprouting and raw foods,
and how to incorporate a whole foods diet into an active lifestyle.
Although this book, written by the founder of the popular line of Vega nutritional
products Brendan Brazier, focuses on a vegan diet, these great recipes are
suitable for both vegetarians and omnivores alike. Seasoned natural foodies will
be as inspired as those with a budding interest in whole foods.
*These books are all available at the Co-op :)
Staff Pick
Erin Marie, Wellness
A. Vogel Molkosan and Botanica Fermented Kombucha
These are wonderful supplements to have on hand to
support your own probiotics and improve your overall
digestion and health. They provide organic acids which
create an optimum pH level for your gut flora. Food
is better digested in acidic conditions and minerals
are better absorbed. These products can be used on
their own or as a powerful complement to probiotic
supplements.
Molkosan and Botanica’s Kombucha are also effective
at treating an overgrowth of Candida as the yeast does
not survive in an acidic environment. Use it topically to
treat fungal infections.
30 | On the Table | Spring Issue 2015
No Guts, No Glory
No Guts, No Glory
How the microorganisms in our gut affect our health
We are what we eat. And we are what we digest. A further
way to limit acidic toxins and waste from overloading the
body, is through optimal digestion. A healthy digestive system
assimilates nutrients, among them alkalizing minerals.
Furthermore it assists in the elimination of acidic waste
products.
Proper digestion requires thorough chewing, adequate stomach
acid to break down protein and liquefy food, bile emulsifies
fats, and pancreatic enzymes further break down food into
absorbable nutrients. A deficiency in any of these functions will
upset nutrient assimilation.
Additionally, the gut hosts billions of microorganisms that play a
key role to keeping the body alkaline.
Gut microflora outnumber the body’s own cells 10 to 1 and as
such form a greatly influential ecosystem that has far reaching
effects on health. Each person’s gut flora is unique to them.
Colonization of gut microflora occurs after birth. Vaginally born babies receive their mother’s flora,
composed of beneficial organisms. Less beneficial or neutral microbes (such as candida) that can be
acquired at the same time are soon kept in check by the ever increasing influx of beneficial additional
bacteria passed on to the infant via breastfeeding.
The benefits of gut flora include:
1. It assists in mineral absorption by producing lactic and acetic acids
2. It binds to, and then eliminates, toxic waste
3. It keeps harmful microbes at bay. These microbes tend to generate irritating toxins that
can damage the gut lining, making it possible for toxins and undigested food to pass into
the interior of the body. The resulting inflammation can lead to conditions like arthritis,
eczema, acne and inflammation of the arteries.
Other benefits of these friendly microbes includes the production of B vitamins,
digestion of lactose and proteins as well as the breakdown of fiber into short
chain fatty acids that are either anti-inflammatory, have cancer-preventing
properties for the colon, regulate insulin or provide energy for the gut cells.
A happy gut makes for a happy mind! Modern research is now exploring the link
between feelings of well-being and gut microflora. Even our immune system relies
on beneficial microbes to prime it into action against foreign invaders such as
bacteria, parasites, viruses and fungi.
Spring Issue 2015 | On the Table | 31 No Guts, No Glory
Keep beneficial microbes thriving:
Chew Your Food...with added Enzymes & Fibre!
Partially digested food not only deprives the body of valuable
nutrients, but also leads to putrefaction by opportunistic
harmful microbes. It’s also wise to keep portions reasonablysized. There is only so much food that the body can break down
at one time.
Avoid the use of anti-acids. Stomach acid plays an important
role in the digestive process. Heartburn is often associated
with inadequate amounts of stomach acid and arises from the
pressure of undigested food fermenting in the gut (rather than
an excess of acid). Instead, aid digestion by adding acids from
natural vinegars or a hydrochloric acid supplement.
Take a digestive enzyme These supplements can further
enhance digestion in the small intestine. Using digestive bitters
also helps to stimulate the entire digestive system.
Limit refined carbs and simple sugars
Refined carbohydrates, besides being devoid of vital nutrients needed by the body, provide sugary fuel
that bad microbes thrive on. Likewise, eating too many sweet fruit and natural sweeteners, even if they
are wholesome and alkalizing in themselves, overfeed the bad guys. As they f erment these sugars,
they produce alkaline ammonia. The resulting change in your gut PH creates favourable conditions that
further awaken candida and other microbes and put beneficial acid loving bacteria to sleep. An acid
digestive system, keeps the interior body alkaline.
Choose whole foods that contain natural fibers
Diet, of course, like in all other aspects of health, plays and essential role in shaping the wellbeing of
the gut flora. Whole plant based foods such as semisweet fruits, vegetables, nuts, beans, legumes and
whole grains rich in natural fibers provide fuel that your beneficial microbes thrive on. Adding Chia and
flax seeds to oatmeal or to baked goods, snacking on a handful of nuts,
switching to dark or fiber rich bread such as whole grain rye, and including
carrots, celery and bell peppers in your lunch are all ways to increase fiber.
Replace white rice with higher fiber choices, such as quinoa, millet or
brown rice. Slightly cooked garlic, leeks and onions also provide food for
the gut flora.
32 | On the Table | Spring Issue 2015
Mm mm kom buc h a! Ou r gra b ‘nsego
coo ler h as a hug e var iet y o f the .
tas ty, gut -lo vin ’ dri nks ava ila ble
Add fermented foods to your diet.
Eating fermented foods is one of the best ways to increase
good bacteria. Fermented foods are predigested and also high
in many beneficial acids that directly inhibit bad microbes and
awaken beneficial ones in the gut. Yogurt, kefir, miso, tempeh,
kimchi, kombucha and fermented vegetables are good example.
Be sure to avoid added-sugar versions of these products. Instead,
add your own fruit to plain yogurt and kefir, and avoid buying
kombucha that has more than 12 grams of sugar in a serving.
Take a probiotic supplement
Adding beneficial microbes in a highly concentrated form to the gut can support one’s own innate
microflora in the competition with bad microbes.
Love your butter or ghee
Grass-fed cows produce milk high in butyrate, a fatty acid also produced by
good gut flora. This fatty acid heals the gut lining and can be helpful
when microflora is compromised even if it does not
influence the growth of beneficial bacteria in itself.
Filter chlorinated water
Since chlorine is designed to disinfect our water, beneficial microbes are affected
by it just as much.
Besides diet, here are a few other things you can do for your gut:
Use Antibiotics and Drugs sparingly
Antibiotics, although lifesaving at times, severely affect the gut flora. Recovering
good flora after the use of antibiotics takes 4-8 weeks, which opens the window for
those opportunistic microbes that are not affected by antibiotics such as candida
and clostridia. Drugs such as steroids and the birth control pill directly foster the growth of harmful
microbes.
Relax!
Just like the rest of us, beneficial bacterial don’t like stress. Although they can help to modulate stress,
they themselves are not immune to it. Stress also slows down the digestive process and as discussed
previously, stress leads to the production of internal acidic conditions. A double whammy in the plight to
staying alkaline.
Staff Pick
Julia, Marketing & Outreach
Bio-K CL1285 liquid probiotic 50 billion.
I found that even half a bottle is super-efficient and makes me feel better
almost instantly! Feeling under the weather, or having a weird tummy
feeling, it brings me back to balance!
Its efficacy and safety was assessed in a study published in the Canadian
Journal of Gastroenterology (a prestigious peer-reviewed medical journal).
This double blind, randomized study suggested that Bio K was effective
against C. difficile, a nasty pathogen that threatens hospitalized patients.
Spring Issue 2015 | On the Table | 33 From Your Board
From Your Board
Memory Lane is not an aisle in the
store ...plus a bit about Board Elections.
That crazy, renewed optimism of Spring is making it’s early invitation to get out
there and get ‘er done, just like it does every year!
Spring is upon us and it is time to exert our energies out into the world. Like
every year, there is renewal, rebuilding and excitement for all that is possible.
And in your local Co-op world, we’ve been doing just that - from the dismantling
of the old building at 708 Vernon St., to breaking ground for the Nelson
Commons Project, we’re heralding our own renewed and optimistic Springtime!
Yay! The ground-breaking ceremony on February 26th was one of many
auspicious and exciting moments shared along the way to creating a new home
for our beloved store.
With our Co-op turning 40 this year and shovels poised to begin work on a new
structure for a new phase, it seems an appropriate time to take a little walk
down memory lane…… taking a look at where we’ve come from….. to where we
find ourselves today.
The roots of our cooperative began in 1975 with a buying club known as the Vallican-Winlaw Food
Co-operative and was run by volunteers as a food buying club in the Slocan Valley.
After changing it’s name to the Kootenay Country Store Co-op in 1980 (which became known as the
Kootenay Co-op) in 1981 a small retail store opens in the old school house in South Slocan.
Staffed mainly by volunteers and operating on a break-even basis, the gross sales were around
$150,000 per year. By 1986, a year after the Co-op moves to 702 Baker Street in Nelson’s downtown
core, it’s gross sales had increased to $273,500.
By 1991 our store, bursting at the seams, moves to the other end of Baker Street - our current
home. A member loan campaign raises over $100,000 and we share some of this new space with the
Kootenay Baker.
In 2001 the Co-op expands into the space occupied by the Kootenay Baker, which moves to its current
location and shifts it’s own structure to a worker co-operative.
Again, feeling squeezed by space constraints and accompanied by ever-increasing sales and
membership, from 2008 to 2010 we renovate the office, basement and warehouse.
By 2012 the Co-op reaches $10M in gross sales - an average of $1990 sales/square foot which is more
than double the industry average. And after years of careful saving and planning, we are able to
purchase our own land at 708 Vernon Street.
In 2013, as a response to government changes, the Co-op launches its TRUE LOCAL brand to support
its 100+ local suppliers. In autumn of the same year, the Board, with marketing staff assistance,
launches a Member Loans Campaign and raises just under $1.8 MILLION IN ONE MONTH! Still can’t
believe that one! We set a record among North American Food Co-ops and also happen to be the
busiest food co-op in North America for sales/square foot - a strong indicator of just how crowded
we’ve become and how amazing a Co-op community we are, all in one squishy breath!
34 | On the Table | Spring Issue 2015
From Your Board
At this time, the Kootenay Co-op also launches a development company, the Nelson Commons,
to spearhead the development of the land into a multi-use structure that incorporates residential
units, a larger Co-op store, additional commercial spaces and green space. Sales of residential
units begins in the winter of 2013. Our membership is now over 12,000!
Bringing it all home to the winter of 2015, we have achieved condo sales that surpass the
benchmark for our financial partners to say “Let’s Do This Thing!”
Whew! That’s a lot of go, and drive! And as this is the year of our 40th birthday, we have much to
celebrate! At the top of the list of what to celebrate are the individuals and community and staff
that have led the way in promoting local, bulk, fair trade products with a priority to organic - all
the while supporting composting, recycling, waste reduction and consumer education…the list is
endless.
And as a very important part of this new stage in the life of the Kootenay Co-op, let’s remember
that Spring announces the time when your elected representatives make the invitation to memberowners out in Co-opland to consider joining the Board. If you have a keen desire to preserve and
build upon the best of what has been, and are willing to bring your fresh face and ideas to how we
may look and operate going forward, then you just might be that person whose time has come!
We are a hard-working board that strives for harmony and fun, and we endeavour to be worthy
representatives of our 12,000+ member-owners.
There are 4 positions open for 2015 Board elections which take place at the AGM in September.
Three of those positions are elected by the membership and one position - that of employee
director - is chosen by the staff. If you feel your skills, attitude and dedication to Co-op values
would stand us all in good stead then come in and pick up a Board Candidate Package at the
customer service desk. The deadline for receiving applications is May 31. Or you may email
[email protected] to have a copy sent. And that email address is an open door to you, the
member-owners to contact your Board for any issue pertaining to our Co-op.
In Co-operation,
Susan Morrison, Vice-Chair, Board of Directors
Susan Morrison (Vice President), Leon Pigott, Jon Steinman (President),
Olindo Chiocca (Treasurer), Cathy-Ann Glockner, Elizabeth Babcock,
Paula Sobie
Spring Issue 2015 | On the Table | 35 Kootenay Co-op | Spring Calendar of Events
March
March Specials Begin Wednesday 4th
Fresh Specials Begin Friday 6th
Sign up for Enews to receive these specials in your inbox every Thursday.
April
April Specials Begin Wednesday 1st
H appy E a ster !
Good Friday, Friday 3rd
The Co-op will be open!
Easter Sunday, Sunday 5th
The Co-op will be closed!
Spring Case Lot Sale, Wednesday, April 15th-Tuesday April 21st
Great member savings on a wide variety of foods and products.
Please note that the ‘10% Gift Card on Shops Over $300’ Benefit is temporarily suspended during Case Lot.
Submission Deadline: Community Donation Day for June Wednesday 15th
Applications available at Customer Service and online.
Earth Day Community Donation Day Wednesday 22nd
3% of sales will be donated to the West Kootenay EcoSociety
Earth Day Wednesday 22nd
Visit the store on Earth Day and take part in our Earth Day celebrations! Details TBA.
Submission Deadlines: $1000 Members’ Scholarship and $650 Yes! Camp Scholarship
Thursday 30th Applications available at Customer Service and online.
May
Vega Days
Thursday, May 7th-Saturday May 9th
Come and sample our Vega products, plus take advantage of great savings on Vega products!
May Specials Begin Wednesday 6th
Victoria Day Monday 18th
The Co-op will be open!
Happy Victoria Day!
Submission Deadline: Board Candidate Application Sunday 31st
Candidate Packages available at Customer Service and online.
36 | On the Table | Spring Issue 2015