January - Willy Street Co-op

Transcription

Reader
A PUBLICATION OF WILLY STREET CO-OP, MADISON, WI
VOLUME 38 • ISSUE 1 • JANUARY 2011
HOLIDAY HOURS
CHANGE SERVICE REQUESTED
POSTMASTER: DATED MATERIAL
1882 E. Main Street • Madison, WI • 53704
PRSRT STD
U.S. POSTAGE
PAID
MADISON, WI
PERMIT NO. 1723
NEW YEAR’S EVE: REGULAR HOURS
NEW YEAR’S DAY: CLOSED
Reader
Published monthly by Willy Street Co-op
1221 Williamson Street, Madison, WI 53703, 608-251-6776
6825 University Avenue, Middleton, WI 53562, 608-284-7800
www.willystreet.coop
EDITOR & LAYOUT: Liz Wermcrantz
ADVERTISING: Liz Wermcrantz
SALE FLYER DESIGN: Amber McGee
SALE FLYER LAYOUT: Liz Wermcrantz
COVER ART: Amber McGee
ILLUSTRATIONS: Amber McGee
PRINTING: Wingra Printing Group
The Willy Street Co-op Reader is the monthly communications link among the Coop Board, staff and Owners. It provides information about the Co-op’s services and
business as well as about cooking, nutrition, health, sustainable agriculture and more.
Views and opinions expressed in the Reader do not necessarily represent those of the
Co-op’s Directors, staff or Ownership. Acceptance of advertising does not indicate
endorsement of the product or service offered. Articles are presented for information
purposes only. Before taking action, you should always consult a professional for
advice. Articles may be reprinted with permission from the editor.
SUBMISSIONS
All advertising submissions must be reserved and arranged with the editor by the 10th
of the month previous to publication. All advertisement copy must be submitted by
the 15th of the month. Submissions should be emailed to l.wermcrantz@willystreet.
coop or mailed to Willy Street Co-op according to submission requirements.
CUSTOMER SERVICE: EAST: 608-251-6776 WEST: 608-284-7800
BUSINESS OFFICE: 608-251-0884
FAX: 608-251-3121
SEAFOOD CENTER: 608-294-0116
GENERAL E-MAIL: info@willystreet.coop
!"#$!%&"'("&)#$(*&"+!,'-
madisonvineyardchurch.com
Community
Supported
Agriculture
Westridge Produce
Certified Organic
2011 Members Wanted
Pick‐up locations minutes from the Willy's St. Co‐op East & Willy's West !
Early season shares start in April!
Sign up today!
608‐536‐3017 westridg@yahoo.com
www.westridgeproduce.com
2
GENERAL MANAGER: a.firszt@willystreet.coop
EDITOR: l.wermcrantz@willystreet.coop
PREORDERS: orders@willystreet.coop
WEBSITE: www.willystreet.coop
BOARD E-MAIL: board@willystreet.coop
STORE HOURS: 7:30am to 9:30pm, every day
Juice Bar: Monday–Friday: 7:30am to 6:00pm; Saturday–Sunday: 7:30am to 6:00pm
Deli: 7:30am to 9:00pm
Seafood Center: Monday–Friday: 9:00am to 7:00pm; Saturday: 8:00am to 7:00pm; Sunday: 8:00am to 6:00pm.
HOLIDAY HOURS
WILLY STREET
CO-OP MISSION
STATEMENT
The Williamson Street
Grocery Co-op is an economically and environmentally
sustainable, cooperatively
owned grocery business that
serves the needs of its Owners and employees. We are
a cornerstone of a vibrant
community in south-central
Wisconsin that provides fairly
priced goods and services
while supporting local and
organic suppliers.
WILLY STREET CO-OP
BOARD OF DIRECTORS
George Hofheimer, President 257-3295 Emily McWilliams, Vice President 4693320
Deb Shapiro 238-4368
Rick Bernstein 251-4615
Sonia Kubica 608-658-4000
Jeff Bessmer 301-580-9545
Michelle Dickinson Michele.dickinson@
ces.uwex.edu
Raechel Pundsack 240-9074
Mike Engel 219-3620
BOARD MEETING SCHEDULE
Tuesday, January 18th, 6:30pm (West)
February planning session TBA
Tuesday, March 15th, 6:30pm (West)
Tuesday, April 19th, 6:30pm (East)
Tuesday, May 17th, 6:30pm (West)
Tuesday, June 21st, 6:30pm (East)
Tuesday, July 7th Annual Meeting &
Party
Tuesday, July 19th, 6:30pm (West)
Tuesday, August 16th, 6:30pm (East)
Tuesday, September 20th, 6:30pm (West)
Tuesday, October 18th, 6:30pm (East)
(All regular meetings are held in the Community Room unless otherwise noted.)
NEW YEAR’S EVE: REGULAR HOURS
NEW YEAR’S DAY: CLOSED
IN THIS ISSUE
3 Customer Comments
4 Business news from Anya Firszt.
4
Deb Shapiro talks up a
new year and a new
store.
8-9
Andy Johnston resolves
to do better.
10 Bulk tea in the Wellness
department.
11
New beginnings on the
westside.
5-6 Community Room
Calendar—East
12-14 What Do Your CHIP
Donations Help Support?
6-8 Community Room
Calendar—West
15-18 SPECIALS PAGES
Willy Street Co-op Reader, january 2011
20-21 Soup Symposium
22-24 Staying Healthy in a Hurry, Part 1: Getting Your Grub On
26
Producer Profile: k-bars
28-29 Recipes and Drink
Recommendations
30-31 Newsbites
CUSTOMER COMMENTS
Write Us!
We welcome your comments and give each one
attention and serious
consideration. Send them
to customer.comments@
willystreet.coop or fill out
a Customer Comment form
in the Owner Resources
area. Each month a small
selection is printed in the
Reader. The rest can be
found in the commons or
in the binder near Customer Service. Thank you!
CHECK POLICIES
Q: I personally don’t shop here
and this is the first time. I have
purchased or wanted to purchase a
medium coffee for $1.89 with tax and
with that item was a carrot cake with
white icing.
Went to cashier and was disappointed I couldn’t write a check for
the amount of $9.38. Wanted to write
a check for over the amount, which
was $20.00 over. Then was told that
my check had to be the check number of 1000.
In other words, couldn’t write a
check under the ck number. Made a
decision right then to never shop here
again!
A: Thank you for writing! I am
sorry that our check policy regarding
non-Owners caused an inconvenience
for you. This has been our policy for
some time. We also have check policies
that our Owners must adhere to as well.
I do hope you reconsider your decision
and shop with us again. Thanks again.
-Jesse Thurber, Assistant Front End
Manager–East
BACON BONANZA
Q: Why so much bacon on the
morning breakfast hot bar? Four
items had bacon. Why not a vegetarian frittata?
A: Thank you for your comment.
Bacon is very popular with our customers, however four items with bacon
does seem excessive. Looking back at
the menus, I can’t imagine what they
were. We do offer two vegetarian frittatas—the Greek and the zucchini pepper.
They are offered each week in addition
to the daily vegan sausage biscuit and
oatmeal. Thanks! -Gina Jimenez-Lalor,
Deli Manager–East
CURRIED CHICKEN SALAD
Q: I had the curried chicken salad
here the other day and all I can say is
yummy! Thanks!
A: I’m glad to hear you enjoyed it!
We appreciate the positive feedback.
Thanks. -Liz Hawley, Cooperative
Services Assistant
PESKY GRAPES
Q: I used to love grapes until
they fell off the stem every time I buy
them. Too bad!
A: Thanks for bringing this to our
attention! We’ll look into it and source
from an alternative vendor if necessary.
-Andy Johnston, Produce Manager–East
CHILDCARE
Q: Bring childcare to the new site.
It would be amazing! There is a small
grocery chain that does it. I can’t
think of the name right now.
A: Are you referring to childcare for
our employees or for shoppers? Either
way, this would require a significant
amount of resources—so would require
quite a bit of planning. We’re currently
reviewing our employee benefits, so I’ll
add your suggestion to that conversation. -Lynn Olson, Director of Cooperative Services
COUPON CONFUSION
Q: I came to join with the coupon
stating $10 members—was told that
is only the beginning payment and
a membership is still $58.00. This
is false advertising. Nowhere is this
indicated on the coupon.
A: I’m sorry for your trouble. I believe the coupon was from Valpak and
it says that you can become an Owner
for just $10—this is true. You won’t
be a paid-in-full Owner until you’ve
paid off your Fair Share, but you get
the benefits of Ownership with your
first payment, including being able to
use the coupon. I think the confusion
lies with the idea that the coupon is for
a discounted membership rather than
for $5 off for Co-op Owners. I’m sorry
that I didn’t make that more clear on the
coupon. -Brendon Smith, Director of
Communications
VEGAN CHEESECAKE
Q: I was wondering do you carry
“Earth Cafe” raw, vegan cheesecakes. Please let me know. Thanks.
A: We sell Earth Cafe raw & vegan
cheesecake slices. We can special order
a whole cheesecake for you as well,
if you would like. Feel free to contact
our Juice Bar at either our East or West
stores if you want to order a whole
cheesecake. -Dean Kallas, Purchasing
Manager
LOCAL PRODUCE
Q: So if buy local is your core message, why was there so much produce
from other states and countries this
summer? There are sometimes really
bad looking apples and a couple other
items once in a while. I just don’t get it
when we have all those vendors at the
farmer’s market. Please explain!!!!!!
Even if the reason is contracts, markups, or just business reasons. We
mostly shop for produce at Willy St
and when 90% of the produce is NOT
LOCAL it’s hard to believe that is your
“core message.”
A: I’m confused by your message. I’ll
admit, we struggle with sourcing local
fruit, but then again, there really aren’t
a lot of commercial fruit growers in the
state, and we are working on finding folks
who can supply us. Many of the growers
we’ve talked are willing to make a delivery once per week: selling us what they
have left over after the Saturday Farmer’s
Market. If we relied on this method of
sourcing local produce, we’d be out of
business!
Regarding vegetables, our selection
through the summer months of July, August, and September is overwhelmingly
locally grown. We’ve already purchased
over $300,000 worth of locally grown
produce from over 25 local growers this
year. When you state that 90% of the
produce is NOT LOCAL, at what time of
the year are you referring to? During peak
season, over 90% of the vegetable items
are locally grown and certified organic,
and you can always find something locally grown at any time of the year!
And, “all those vendors at the farmers’ market” are just that. Many of those
produce volumes suited for the farmers
market, and that’s it. Not only do they not
grow enough to supply the Co-op, they
would prefer to not to sell to the Co-op
and get a premium “farmer’s market”
price for their goods.
We do our best to provide local produce when possible. There are a number
of factors we need to consider when
making these decisions, and while we are
always striving to improve our systems
and increase our support to local growers,
I am confident that we are currently doing
better than most!
We currently have several dozen local
vegetable items: all of our root vegetables, bok choy, napa cabbage, green,
red and savoy cabbage, leeks, cauliflower, bunched salad turnips, potatoes,
sprouts, mizuna, mustard, collards, kale,
six varieties of winter squash, greenhouse
tomatoes, sweet potatoes, and many
more. Sincerely, Andy Johnston, Produce
Manager–East
GIFT CARDS AVAILABLE
Q: Do you have gift cards for use
at either of your stores? I’d like to get
one for Christmas for my daughter who
lives in Madison.
A: Gift cards are available for any
amount, and they can be purchased at
either store location at the Customer Service desk. The gift card will work at both
locations as well. You may also purchase
a gift card over the phone if you feel comfortable using your credit card, and we
can mail the gift card to you. Please give
us a call if you have any further questions
on the east side at 608-251-6776 or the
west side in Middleton at 608-284-7800.
Thank you for your interest in the Willy
Street Co-op! -Cameron Waitman, Customer Service
DELICIOUS MEATLOAF
Q: The meatloaf was seriously delicious. Thanks for bringing it back.
A: You are welcome! It’s one of my
favorites as well! -Gina Jimenez-Lalor,
Deli Manager–East
SALAD BAR
Q: I know there’s a lot of people
that don’t eat meat that eat out of the
salad bar and I respect their wants of
not seeing meat. But I myself like salads
and would stop going elsewhere (like
Copps) to get my salad if you offered a
meat (turkey, chicken, ham) choice. No
need for all yet one would be nice. I am
trying to eat healthier and this would
help me.
A: Thanks for your input! This is
definitely something we will be starting.
Right now we do offer some high protein
salads on the salad bar but they do contain
a lot of other ingredients. Look for the
diced meat in the coming weeks! Thanks!
-Gina Jimenez-Lalor, Deli Manager–East
CHEERFUL KATHERINE
Q: Katherine in the Juice Bar is
always cheerful, professional, and
always goes the extra mile to make sure
customers get what they want/need. She
is the best!
A: Thanks for your comment! I agree.
She’s awesome. -Gina Jimenez-Lalor,
Deli Manager–East
THANKS DELI
Q: Way to go Deli! Such cheerful,
friendly service! Much appreciated.
A: Thank you so much! We love this
kind of feedback! Thanks. -Gina JimenezLalor, Deli Manager–East
3
GENERAL MANAGER’S REPORT
Business Matters
NEW YEAR
BRINGS
NEW BEGINNINGS
This year
brings much
anticipated
change to the
by Anya
Cooperative—
Firszt,
from the openGeneral
ing of Willy
West to the
Manager
reduction of the
surcharge (non-Owner mark-up),
to our first issuance of patronage
from profit gained in FY2010. We
are now realizing the full effect
of the benefits of the cooperative
model. Let me explain. The Board
of Directors made a decision at the
end of FY2010 to approve refunding Owner’s patronage. This is
the first time we have been able
to offer this unique Owner benefit
in our 36 years—it is my sincere
intention that we continue along
this road of financial success for
years to come. By returning profit
back to Owners at the end of each
fiscal year, the Co-op not only rewards Owners in proportion to the
amount they spend at our stores,
but the Co-op also pays fewer
taxes on profits, and those retained
earnings will be invested in this
community. Congratulations and
thank you for your support no
matter how long you have been
an Owner; you have each made a
conscious decision to support our
way of doing business.
STORM WARMING
Come out of the cold and warm
HOLIDAY
HOURS
NEW YEAR’S EVE:
REGULAR HOURS
NEW YEAR’S DAY:
CLOSED
4
yourself at the Willy West Store
Warming Event, January 14th
–16th.
If you haven’t been into Willy
West since the opening week, we
now have a fully stocked bulk
aisle as well as some empty bins
waiting to be filled by your recommendations. In the first month and
half we are nearly done tweaking
systems to best suit that location,
and staff there have learned the
ropes of the new space. If you
have never been to Willy West
allow me to invite you to see the
store you helped build.
REDUCED SURCHARGE
The same year we introduced
patronage refunds to Owners, we
reduced the 10% non-Owner surcharge to 5%. This decrease will
be put into effect this month after
having suspended the surcharge
entirely since the opening of Willy
West. After hearing from Owners
who were split on whether to eliminate or retain the surcharge, the
committee finally recommended a
50/50 split, hence the 5% amount.
NEW FRIENDS
Setting up shop in a new community has allowed us to meet
new people, become acquainted
with new businesses and a new
city’s administration. Each of
these entities has brought new opportunities to serve or partner with
in the future. Special thanks and
recognition to Electronic Theater
Controls, our Parkwood Plaza
neighbors, Middleton Chamber
of Commerce, Middleton City
staff and elected officials, and the
Middleton Sustainability Committee for all laying out the proverbial
red carpet and making us feel at
home in our new store.
SALES AT EAST
Unofficial early reports from
the staff on the retail floor at Willy
East is that they feel a 40% decrease in traffic in the store when
in fact it is about 10% decrease
according to sales reporting. If you
are now only shopping at Willy
West we appreciate your loyalty
to the new space and reducing
congestion in our parking lot and
Williamson Street neighborhood.
BOARD REPORT
New Year, New Store!
2
by Deb
Shapiro,
Board
Member
011 is
already
looking
like an
exciting year
of growth for
Willy Street
Co-op!
formed a Strategic Planning Committee, and we’re still collecting
data from our Owners and the
community-at-large on the website—www.willystreet.coop/greater_food_access. We’ll be using all
this information in our planning
process in the coming year.
NEW STORE
OWNER DISCOUNTS
Willy West
opened for business on November 15th, and sales figures on
opening day were on par with our
eastside store. Even more important, Willy West’s opening creates
access to natural and local foods
for lots more people in the Madison area, without them having to
burn gas to drive to the eastside.
The Co-op gained over 1,000 new
Owners in the first two weeks after Willy West opened, and hired
over 90 new staff for both stores.
STRATEGIC PLANNING
As the governing body for
a larger, multi-site co-op, the
Board’s focus in the new year is
strategic planning. We’ll be looking to the future, considering how
we can create even more access to
high quality food in our community, and how we can continue to
serve our Owners at the personal
level they’re accustomed to, as
we grow. We informally polled
the Ownership at the 2010 Annual
Meeting, asking folks to imagine
their co-op in 2025. We’ve also
Community
Supported
Agriculture
Westridge Produce
Certified Organic
2011 Members Wanted
Pick‐up locations minutes from the Willy's St. Co‐op East & Willy's West !
Early season shares start in April!
Sign up today!
608‐536‐3017 westridg@yahoo.com
www.westridgeproduce.com
The 10% non-Owner surcharge
was discussed throughout 2010.
From the date of Willy West’s
opening to January 2nd, 2011, the
10% markup was suspended. By
the time you read this, the nonOwner surcharge will be back,
but at a rate of just 5%. This is
the compromise worked out over
many months of Board, committee
and community discussion.
BECOME INVOLVED
Remember too that Board
meetings are open to any Owners who wish to attend. In 2011,
the Board will alternate meeting
at the East and West stores—so
attending a meeting might present
a great opportunity to see Willy
West! Before every meeting, we
hold an Owner forum, which is
catered by the Co-op Deli. It’s
a chance for you to speak to the
Board on any governance issues
that are of concern to you. So stop
by, have a snack, and talk to your
Board. There is also an email address (board@willstreet.coop) that
goes to all Board members, so you
can reach us that way as well.
WILLY EAST
SIX SPICES WITH CHEF
NEETA SALUJA: A WINTER
WARM-UP
CLASSES
AND
CLASSES
& EVENTS
EVENTS
CLEANSING AND
REJUVENATING YOUR
HEALTH IN THE NEW YEAR
Wednesday, January 5th,
6:00pm–7:00pm. Start the New
Year with health and learn about the
role of food- and herb-based cleansing and detoxification. This class
will focus on better ways to cleanse
and renew given the colder winter
temperatures. Join Katy Wallace, ND
of Human Nature, LLC, Willy Street
Co-op’s Exclusive Nutrition Consultant, in a discussion of how to break
unhealthy patterns through rejuvenating foods. Topics include digestive,
parasite, kidney, and liver cleansing.
This event is free for Co-op Owners
and $5 for all others. Please register
by stopping at the Willy East Customer Service desk or by calling
251-6776.
Tuesday, January 11th, 6:00pm–
8:00pm. Chef Neeta Saluja, author of
Six Spices: A Simple Concept of Indian
Cooking, presents another classic
menu of inspired dishes, native to her
homeland in India. Neeta’s informed
and interactive style creates a pleasant
learning experience along with generous tastings of the dishes and including
recipes for the following: Chicken Biryani, a rice and chicken casserole dish
prepared with whole spices and a sprinkle of saffron; Hot and Spicy Tomato
Soup seasoned with fresh ginger and
curry leaves; Spinach Raita seasoned
with whole red chilies and infused with
the flavor of whole cumin seeds; and
Pheerni, rice pudding mildly flavored
with cardamom and saffron and served
with pistachio nuts. Cost for Owners is
$15 and $25 for all others. Payment is
required at registration; please register
by stopping at the Willy East Customer
Service desk or by calling 251-6776.
SIMPLE, HEALTHY, VEGAN
COOKING—TOGETHER!
Sunday, January 16th, 10:30am–
12:30pm. Join Carell Casey and Becca
Pozorski for this hands-on class; come
ready to cook, meet new friends, have
fun, and feel good! All of this topped
off with the enjoyment of sitting down
to a full lunch together when we’re
done! Have a cup of juice or tea; swap
recipes, stories, techniques, and experiences—we all have things to learn
from each other! Facilitators Rebecca
Pozorski and Carell Casey will be available for support and guidance. At this
gathering, we’ll be making black bean
chili, sautéed garlicky collard greens,
and gluten-free sweet potato cornbread.
Please bring reusable take-home containers for leftovers! Cost for Owners is
BULK AISLE BASICS TOUR
6:00pm–7:30pm. This tour focuses on
the bulk food section of the store by
highlighting whole grains, legumes,
seeds, nuts, spices, and dried fruit
with holistic nutrition in mind. Led by
Katy Wallace, ND, of Human Nature,
LLC, Willy Street Co-op’s Exclusive
Nutrition Consultant, this tour covers
the best cooking methods for nutrient
absorption. For example, did you know
that all grains should be soaked prior to
cooking so that your body can absorb
the grain’s calcium? The tour will also
cover gluten-free flours, general health
benefits of bulk aisle foods and frequently asked questions. A bulk aisle
shopping list template with health tips
is included to help you apply this simple food wisdom to a weekly routine.
Cost for Owners is $6 and $16 for all
others. Payment is required at registration; please register by stopping at the
Willy East Customer Service desk or by
calling 251-6776.
BODY BASICS: COOKING
DELICIOUS AND DIGESTIBLE
BEANS
Thursday, January 20th,
12:00pm–1:00pm. Brimming with
protein and fiber, beans are not only a
nutritious choice, but a wise economic
option as well. Join Terri Klas, RN
ND and Brittany Sandoval, of Human
Nature, LLC, to learn how to prepare
and enjoy beans with optimal digestion and flavor. Soaking and seasoning
will be discussed during this lunchtime
workshop with samples and recipes
provided. Cost for Owners is $6 and
$16 for all others. Payment is required
at registration; please register by stopping at the Willy East Customer Service
desk or by calling 251-6776.
INDIVIDUAL NUTRITION
CONSULTATIONS
Thursday, January 20th, 1:30pm–
4:30pm. An individual nutrition
consultation is your opportunity to learn
continued next page…
Information
The Willy Street Co-op Community Rooms are available to you!
The Community Rooms are available for gallery space, private
rentals, and public functions and classes. If you would like to
submit a class proposal, rent the room, or show your artwork
in the gallery space, please contact Liz Hawley at (608) 2516776 or l.hawley@willystreet.coop for the Willy East Community Room or Dawn Matlak at (608) 284-7800 or d.matlak@
willystreet.coop for the Willy West Community Room. For more
information, see willystreet.coop/calendar.
Refund Policy: If we must cancel a class for any reason, we will
contact you and refund your tuition. If you must cancel your reservation for a class, notify us at least three days in advance for a
full refund. There will be no refunds less than three days prior
to a class.
5
how the correct food choices for your
body can enhance your well-being. A
one-on-one session with Katy Wallace, ND of Human Nature, LLC,
includes a consultation regarding your
health goals and lifestyle; a health
assessment survey; and food choice
suggestions geared toward addressing
health goals and developing sustainable change (may include a tour of
most appropriate co-op foods/products). Fees are only $15 for Co-op
Owners so they are able to make informed decisions about the foods they
consume and $45 for all others. To
register for the next available opening,
email l.hawley@willystreet.coop or
call 251-6776 to leave a message for
the Cooperative Services department.
Participants must complete and return
confidential health history forms prior
to the session, so e-mail or a home
phone number is needed. A limited
number of sessions are offered each
month; by indicating your interest,
you will be offered the next available
session.
IN THE KITCHEN WITH
CATHY: LATIN AMERICAN
FIESTA
8:00pm. Mexican food is what many
people crave when they want some-
thing hearty, cheesy, and comforting.
And who doesn’t love to munch on
chips and salsa in front of a video? Unfortunately, traditional Mexican cuisine
is notorious for being high in calories,
greasy, and short on fresh veggies. But
once you learn the raw food preparation
techniques in this class, you will be able
to make a truly healthy and delicious
Latin American Fiesta for yourself and
friends. Cathy, our raw food chef, will
demonstrate how to use a dehydrator to
make thin crispy chips, flexible wraps
out of vegetables, and a lighter version
of Mexican Rice. Cost for Owners is
IN THE GALLERY
MICHAEL HECHT
Through January. Artist statement: “Reading the writings of Darwin,
Van Gogh and especially Arthur Conan
Doyle has reinforced my appreciation
of observation. Whether on a planetary
scale or right outside your home.
“Coinciding with the writings has
been my appreciation for the music of
Africa. The collage figures in this exhibit represent both of these muses.”
WILLY WEST
STORE TOURS
Curious about our new store?
Come take a look around!
Monday, January 11th, 11:00am–
11:30am
Saturday, January 15th, 10:00am–
10:30am
10:30am
6:30pm
11:00am–11:30am
BULK AISLE TOURS
Come get a tour of our bulk
aisle! We’ll take a walk through bulk
grains, beans, spices, treats, and teas,
while discussing the economic incentives to shopping in bulk.
6:30pm
Saturday, January 15th, 9:00am–
9:30am
10:30am
11:00am–11:30am
Saturday, January 22nd, 9:00am–
9:30am
6:30pm
Monday, January 31st, 11am–
11:30am
Drafty House? We can Help.
We can also take care of your Kitchen, Bath, Deck,
just about anything on your list.
Comfort . Safety . Efficiency . Appeal
“Thanks for being so easy
to work with while still
doing an exceptional job.”
- Randy B.
Reliable
Renovations
LLC
Eco-Friendly . Design . Remodeling . Repairs
We deliver Home Performance
with ENERGY STAR®
Schedule your Free Estimate Today
(608) 577-9120
www.ReliableMadison.com
6
CLEANSING AND RAW
FOODS TOUR
6:00pm–7:30pm. This specialized
tour presents cleansing and raw
foods, including their proper selection, the dynamics and documented
benefits of juicing, sprouting, cultured foods, and various low temperature processes. Katy Wallace, ND
of Human Nature, LLC, Willy Street
Co-op’s Exclusive Nutrition Consultant, will present holistic health
concepts to apply to your individual
situation when incorporating raw
foods into your routine throughout
the seasons. Cost for Owners is $6
and $16 for all others. Payment is
required at registration; please register by stopping at the Willy West
Customer Service desk or by calling
284-7800.
BODY BASICS: COOKING
DELICIOUS AND DIGESTIBLE BEANS
12:00pm–1:00pm. Brimming with
protein and fiber, beans are not
only a nutritious choice, but a wise
economic option as well. Join Terri
Klas, RN ND and Brittany Sandoval,
of Human Nature, LLC, to learn
how to prepare and enjoy beans with
optimal digestion and flavor. Soaking and seasoning will be discussed
during this lunchtime workshop with
samples and recipes provided. Cost
for Owners is $6 and $16 for all others. Payment is required at registration; please register by stopping at
the Willy West Customer Service
INDIVIDUAL NUTRITION
CONSULTATIONS
Friday, January 14th, 1:00pm–
4:00pm. An individual nutrition
consultation is your opportunity to
learn how the correct food choices
for your body can enhance your
well-being. A one-on-one session
with Katy Wallace, ND of Human
Nature, LLC, includes a consultation regarding your health goals and
lifestyle; a health assessment survey;
and food choice suggestions geared
toward addressing health goals and
developing sustainable change (may
include tour of most appropriate
co-op foods/products). Fees are only
$15 for Co-op Owners so they are
able to make informed decisions
about the foods they consume and
$45 for all others. To register for
the next available opening, email
d.matlak@willystreet.coop or call
284-7800 to leave a message for the
Cooperative Services department.
Participants must complete and
return confidential health history
forms prior to the session, so e-mail
or a home phone number is needed.
A limited number of sessions are
offered each month; by indicating
your interest, you will be offered the
next available session.
SIMPLE, HEALTHY, VEGAN
COOKING—TOGETHER!
Friday, January 14th, 6:00pm–
8:00pm. This class is hands-on—
so come ready to cook, meet new
friends, have fun, and feel good!
Have a cup of tea; swap recipes, stories, techniques, and experiences—
we all have things to learn from each
other. At this gathering, participants
will be making Savory QuinoaStuffed Squash, Dill Tahini Dip with
fresh veggies, and Goddess Bars
(chocolate nutty goodness). This
menu is also soy-free, gluten-free,
and sugar-free (we will use agave or
maple syrup to sweeten). Facilitators
Rebecca Pozorski and Carell Casey
will be available for guidance and
support. Please bring re-usable takehome containers for leftovers! Cost
for Owners is $15 and $25 for all
others. Payment is required at registration; please register by stopping
at the Willy West Customer Service
GLUTEN-FREE
ARTISAN BREADS
Sunday, January 16th, 1:00pm–
3:00pm. Join instructor Judy Haight
as she shares more recipes and
techniques for making delicious
gluten-free breads from scratch. Class
participants will learn to make a
rolled herb bread and will also make
a hearty vegetarian soup to eat with
it. Cost for Owners is $15 and $25 for
all others. Please register by stopping
desk or calling 284-7800.
IN THE KITCHEN WITH
CATHY: GOING RAW
6:00pm–8:00pm. Chef Cathy Thomas will present a lecture on getting
started on a raw plant-based diet and
how to begin the process both mentally and physically. She will also share
with you some basic food preparation techniques and focus on building a healthy breakfast. Chef Cathy
will construct for you a “Breakfast
Box” that will enable you to prepare
smoothies and sprouted grain cereals.
It will help make food preparation
both simple and quick. Cost for Owners is $15 and $25 for all others. Payment is required at registration; please
register by stopping at the Willy West
284-7800.
CLEANSING AND REJUVENATING YOUR HEALTH IN
THE NEW YEAR
6:00pm–7:00pm. Start the New Year
with health and learn about the role of
food- and herb-based cleansing and
detoxification. This class will focus
on better ways to cleanse and renew
given the colder temps outside. Join
Katy Wallace, ND of Human Nature,
Nutrition Consultant, in a discussion
of how to break unhealthy patterns
through rejuvenating foods. Topics
include digestive, parasite, kidney,
and liver cleansing. This event is free
for Co-op Owners. Please register by
stopping at the Willy West Customer
GLUTEN-FREE, FAMILYFRIENDLY COMFORT
FOODS
Sunday, January 23rd,
11:00am–1:00pm. Do you struggle
during the week to get a healthy, gluten-free, family-friendly meal on the
table? Then this class is for you! Join
Hallie Klecker, certified Nutrition
Educator and author of the gluten-free
blog Daily Bites, as she shows you
that cooking healthy food can be both
fast and easy. The recipes, all glutenand dairy-free, can be on the table
in 30 minutes or less. On the menu:
Chicken Noodle Stir-Fry, Weeknight
Vegetarian Chili, Dressed-Up Cornbread, and Sweet Potato-Black Bean
One-Pot. Come hungry! This event is
$15 for Owners and $25 for all others. Payment is required at registration; please register by stopping at the
Willy West Customer Service desk or
by calling 284-7800.
COOKING CLEAN 101
6:00pm–8:00pm. Prepare yourself to
cook a seasonal, plant-based meal efficiently with Chef Angela Trentadue,
Stagioni, LLC and Katy Wallace, ND,
Human Nature, LLC, Willy Street
Coop’s Exclusive Nutrition Consultant, in the introductory series on
preparing healthful, everyday meals
in your kitchen. You will learn safe
knife skills and basic ways to prepare
simple meals using fruits, vegetables,
oils and herbs aimed at enhancing
their healthful benefits and your enjoyment with each meal. Participants
will be given copies of the recipes
designed for proper food combining.
continued next page…
7
Cost is $15 for Owners and $25 for
all others. Payment is required at registration; please register by stopping
IN THE KITCHEN
WITH CATHY: SALAD
PREPARATION
Wednesday, February 2nd,
6:00pm–8:00pm. Chef Cathy will
help you prepare a “Salad Box” that
you can store in your refrigerator and
give you ideas that will make building a salad both time-saving and
delightful to eat. She will also share
some of her favorite salad dressing
recipes, basic knife skills, and ways
to store your vegetables so that they
will remain fresh in your refrigerator
for up to two weeks. Cost for Owners
is $15 and $25 for all others. Payment is required at registration; please
register by stopping at the Willy West
284-7800.
COOKING CLEAN 102
Thursday, February 3rd,
6:00pm–8:00pm. Learn the basic
preparation of gluten-free whole
grains and legumes. Join Angela
Trentadue, Chef of Stagioni, LLC and
Katy Wallace, ND, of Human Nature,
8
Nutrition Consultant, in this introductory series on cooking clean in the
kitchen and discussing methods to
maximize nutrient absorption, good
digestion, and flavor. Participants
will be given copies of the recipes
designed for proper food combining.
Cost is $15 for Owners and $25 for
all others. Payment is required at registration; please register by stopping
IN THE GALLERY
GARY SCOTT
Through January. Artist’s Statement: “Art is said to be the language
of the spirit. I believe this to be so.
The modern art movement’s evolution encompasses capturing one’s
feelings for what one sees, rather than
trying to photographically reproduce
nature on canvas. I first painted on
canvas in 2004 and have experienced
a fast-paced change of style. I learn
from each new painting. I’m having
so much fun just trying to express
how beautiful nature is. I’m pleased
to be able to share my work with you
and hope something in it touches
you.”
PRODUCE NEWS
Local Resolution: Let’s Do
Better!
I
t’s no secret
local is big. It’s
not just a Willy
Street Co-op
thing, or unique to
any specific area
or product. It’s
everywhere and
by Andy
everything.
Johnston,
Local is a
Produce
marketing tool. It’s
Manager–East the new “green.”
Businesses big and
small are figuring
out ways to get it into their advertising
and product descriptions and capitalizing on it.
Local is sophisticated. Familiar
with terroir, the French term used to
describe how an area’s geography,
geology, and climate impart unique
characteristics upon the products it
produces? It wasn’t until a recent
Wisconsin Public Radio program informed me. I now know that it means
to “taste the barnyard” in my raw
milk, grass-fed, local cheese.
Local is tough! Guerrilla urban
chefs are hitting the concrete for edible weeds growing from cracks in
the sidewalk. They’re drying wild
mushrooms and local root vegetables,
grinding them into a powder, and calling it “dirt.” It’s kind of ironic; eating
a grass-fed filet mignon garnished
with “dirt” and “pasture.”
It’s controversial. Did you hear
about the New York Times’ article
“Math Lessons for Locavores?” In the
article, the author states, “Statistics
brandished by local food advocates
are always selective, usually misleading, and often bogus.” If you google it,
not only will you find the article, but
a wealth of responses denouncing the
authors claims.
And, it has become big business.
It’s interesting to see how industry
giants respond to competition from an
ever-growing number of small, local
producers, and the strategies they’re
using to recapture their marketshare.
Take food safety as an example. In
the fresh food sector, food safety is
and has been a hot ticket item for
the past few years, at the same time
growth in the local fresh sector has
climbed exponentially. Corporate
lobbyists and industry consultants are
hard at work on creating production
systems and standards for legislation aimed to ensure our food is safe.
Will small, local producers be able to
afford the fees and costs to comply
with these standards? All of the most
recent food-borne illness outbreaks
have been linked to large agribusiness
products. Many of these products are
factory “cut and packaged” for safety,
manufactured by the same companies
lobbying for legislation.
YOUR VALUES, OUR
COMMITMENT
We know local, organic, and
sustainable are important to you, the
Owners. Your values determine the
products we carry, and for years your
commitment to these values has been
a key component in the success of our
Co-op and its ability to support local
farmers and businesses. We also know
that we need to do better job of providing you with more local produce
options. Owners who participated in
the Eat Local Food Challenge request-
ed more local conventional options
when a locally grown organic option
is not available. A better selection of
locally grown fruit is also a common
customer request. And lastly, origin
labeling that clearly indicates whether
or not a product is locally grown. With
a second store and planning for local
season 2011, here are some of the
challenges and projects we’re working on to fulfill our commitment of
offering the products that reflect your
values.
MORE LOCAL, PLEASE!
In 2010, Willy Street Co-op’s Produce department purchased directly
from 27 local farms. Twenty-four
provided USDA Organic Certification records, and their product was
offered as organically grown. The
remainder provided us with sustainable farm practice plans including
organic practices, Integrated Pest
Management and permaculture. Of
the 27, three were fruit growers (two
orchards, one berry grower), one of
which was certified organic. Locally
grown products were purchased from
at least an additional dozen Wisconsin
farms through regional distributors
and cooperative farms. Additionally,
our regional distributors were able to
supply us with products from Minnesota, Iowa, Illinois, Ohio, Indiana,
and Michigan. Due to limited storage space, we require a minimum of
two deliveries per week from local
growers. We make exceptions for two
farms and receive delivery of their
products once per week, and several
growers have agreed to an additional
weekly delivery during peak growing
season.
Looking at these numbers, it’s
not surprising we are getting requests
for more local fruit. The challenges
we are currently facing are: organic
status, supply, and storage. And, let’s
face it, our climate limits the variety
of fruits growers can produce.
Historically, Owners have placed
a high value on organically grown
items. The Produce department follows Good Organic Retail Practices
to maintain the organic status of these
items. Practices include proper receiving, storage, handling, prep, and
display of items so as to not co-mingle
certified organic items with conventionally grown items. In recent years,
consumers have placed a higher value
on locally grown status, regardless
of organic certification. Through our
Owner surveys and Customer Comments, we are finding a high percentage of Owners who either place higher
value on local status, or would like
a local, conventional option at times
when organic local is not available.
To meet both needs, maintaining
organic integrity and providing a local
conventional option, we will be looking at our merchandising and display
strategies. Currently, at the East location, we have one small display case
to incorporate conventional offerings;
all other cases are dedicated exclusively for certified organic produce.
We can display organic and conventional items side by side, in the same
display case, and still meet Good
Organic Retail Practice standards.
The challenge will be educating Owners to the change, and creating clear,
obvious signage allowing Owners
and customers to easily identify the
production status of the product.
Organic fruit production in
Wisconsin is extremely difficult due
to a climate that promotes disease in
fruit trees. Cold, wet springs and hot,
humid summers make for ideal conditions that breed disease in fruit trees.
Berries are also difficult to produce
organically on a scale that enables
growers to produce enough volume
to supply retailers. For many fruit
items, producers are able to maintain
production levels suited for farmers’
markets, restaurants requiring smaller
volumes, and CSA shares. There just
aren’t a lot of growers producing
enough volume to provide a consistent supply to a retailer of our size and
scale.
There are areas of the state where
there are ‘micro-climates’ that produce conditions well suited for fruit
production. Peaches and cherries in
Door County, and blueberries from
the Bayfield area along Lake Superior
are commonly found at the farmers’
markets when in season. The challenge: growers are located far enough
away that making multiple deliveries to the Madison area (twice to
retailers, and one trip to the farmers’
market) is not economically feasible.
Currently, we are looking into several
different cold/dry storage options that
would enable us to purchase and store
a large volume of product. A Door
County grower could make one trip,
drop 2,000 pounds of peaches, and
the peaches could be distributed to the
two stores by our truck throughout
the week. This would provide us with
a supply that meets our sales needs
and a delivery schedule that meets the
growers’ needs. There are a number
of benefits we see in this strategy that
will ultimately extend our ability to
support local growers and meet the
values of Co-op Owners.
IS THIS LOCAL?
I’ll start by saying product origin is a can of worms and a work in
progress. By law, all retailers are
required to meet Country Of Origin
Labeling guidelines, otherwise known
as COOL. For fresh, bulk produce,
COOL requires retailers to clearly
state the country of origin, spelled
out fully or abbreviated, in a location reasonably near the associated
product. Prior to its implementation
and currently, Willy Street Co-op has
exceeded this requirement. Whenever possible, we indicate the state
of origin for domestically grown
products, and for local products, we
indicate local status and list the farm
name(s) from whom we’ve purchased
the product.
This year during the Eat Local
Challenge, there were a number of
products on the aisle listing multiple
states for their origin, e.g. WI/MN/
CA. As the Challenge was winding
down in mid-September, so were
some of the local products we were
offering. Local availability was
limited on products like cucumbers,
zucchini, and bell peppers. Farmers
were uncertain of supply, and regional distributors had several options
listed in their product catalogs for us
to source as a back-up to local. More
often than not, we would indicate
preference for one item, and end up
receiving another. And, in general,
it’s not uncommon to have a couple
of origins in a single display: we’re
not going to let a display completely
run out before filling it with a product
of separate origin. So, while we did
meet the requirements of COOL, it
was difficult for those participating in
the Challenge to determine if the product met their needs.
We understand being as specific
as possible when indicating origin is
important as it enables you to identify
products that correlate with your values. At the Co-op there are a number
of groups and departments working
on identifying our needs and a system
that will meet those needs.
THE BEST OF THE BEST
I’ve worked and shopped at Willy
Street Co-op for almost 20 years.
Here, local is not a trend. It’s not
tough, sophisticated, or any of the
aforementioned descriptors. It’s what
we do because we value its contributions to a better way of life. I’ve been
in Co-ops coast to coast, and can
confidently say we are one of the best
when it comes to our local offerings.
We know that’s no reason to stop
striving to do better, and we’ll continue this effort as long as it is a value
to our Owners.
Thanks and best wishes in the
New Year!
HOW YOUR PATRONAGE REFUND IS
CALCULATED IN THREE EASY STEPS!
STEP 1: THE CO-OP EARNS A PROFIT
• In fiscal year 2010, the Co-op earned a taxable income before patronage refunds of $550,896 which is 2.7% of sales.
STEP 2: WE MAKE A FEW DECISIONS
• Decision 1: The Board decides whether or not to declare a refund.
• Cooperatives can declare up to 100% of profits from owners as
refunds.
• In FY2010, 94.5% of profits came from sales to Owners! This
made $520,598 in profit available for refunds. The Co-op Board
elected to return 100% of these profits back to Owners as refunds.
• Decision 2: The Board decides what percentage of the declared
refund to return to the Owners as store credit versus equity
retained in each Owner’s name.
• Cooperatives have to distribute at least 20% of declared refunds as
cash (or equivalent).
• In FY2010, the Co-op Board decided to distribute 20% ($104,120)
of declared refund as a store credit. The 80% ($416,478) of the
refunds that is not distributed to Owners is retained in the Co-op as
non-voting equity in each Owner’s name.
• Decision 3: The Board decides on a minimum store credit.
• In FY2010, the Co-op Board decided not to enforce a minimum store
credit. Due to administrative costs of the store credit distribution, the
Co-op may elect to enforce a minimum. Many other co-ops elect not to
distribute cash refunds less than $2.00.
STEP 3: WE DO SOME MATH
FY10 Refund
Distribution
Your
Purchases for
the Year
Example
Owner #99999
$1,000
Total Eligible
Total
Your Share of
Your
x Refund = Refund
÷ Purchases by all = the Refund
Owners
x $520,598 = $27.36*
= .005%
÷ $19,029,262
* 20% of this (or $5.47) will be returned as store credit and 80% (or $21.89) will be retained as equity in this
Owner’s name.
9
Green tea is offers great health benefits. Grown and highly consumed in
both China and Japan, this tea branches
off into literally hundreds of varieties.
I’ve only tried the more popular types
of tea in the green family, and there are
still so many.
BULK TEA
C
amellia
sinensis (or
tea) was
originally used
for medicinal
properties and has
since turned into
by Evan
what most would
Coleman,
consider a basic
Wellness
necessity; its use
Assistant
and consumption
Manager–East is widespread all
across the world.
In the U.S. on
average we drink
about 50 million servings a year. With
origins in China, India, and Tibet, this
one plant has changed the world more
than we could ever know.
There are some interesting myths
as to how tea came about. One theory
is that the Buddha fell asleep for
seven years after meditating. After he
awoke he was so disappointed that
he cut off his eyelids and they fell to
the ground and a tea plant sprouted.
Another is that Shennong, an emperor
and the inventor of agriculture and
Chinese medicine, was drinking hot
water when leaves fell into his cup.
He took a drink of the brew and was
surprised by its flavor and restorative
properties.
The medicinal uses for tea are
many. Tea has L-theanine, an amino
acid that promotes mental acuity
which, in combination with caffeine,
can create a sense of mindful awareness, a relaxed but aware mental state,
and can help selective attention. This
can help us get through our mornings,
stay up at night, and get through hard
tasks (like writing this article...). It
also can increase beneficial micro-flora
in the intestine and can provide immunity against intestinal disorders. Tea
has been shown to normalize blood
pressure, thereby possibly preventing
coronary heart disease and diabetes by
reducing blood-glucose activity. Black
and green tea also contain antioxidents.
WHITE TEA
It’s interesting that one plant can
produce so many different flavors. All
tea comes from one species of plant
and it is the processing these leaves
undergo which will determine their
“color.” White tea is the most delicate
and probably the most powerful of all
varieties of tea. It brews up a very airy
aroma and somewhat fruity taste.
This tea also offers more powerful
antioxidant properties than other teas.
White tea is in fact young—that is,
the leaves are picked before they fully
open and are covered with tiny fuzzy,
whitish hairs which earns it its name
“white tea.”
OOLONG
Oolong tea, which is also called
wu long tea, is in between green and
black. It is a sweet, floral, woody brew
that consists of larger leaves. This
tea has also proven in studies that it
can help people lose pounds and even
decrease the progress of wrinkles and
aging of the skin.
BLACK
Black tea, which is the most commonly consumed tea in the world, is
the most processed of the four types.
Mostly brewed by tea bag in America
and traditionally served in the United
Kingdom as “afternoon tea,” this and
everyday type of tea.
PU-ERH
Pu-erh is one of the most interesting
teas to me. It is aged and the older it
is, the more sought after and therefore
more costly (a 40-year-old 250g brick
can cost up to $9,000).
Okay, now we get to the heart
of it—tea steeping. There are about
as many variations on steeping as
there are teas. Depending on your
personal tastes, you may want to
steep longer or shorter, but if you
want a stronger tea, it is best to
add more leaves instead of steeping it longer. Some black teas need
to be at or near boiling to release
the active substances in it, so you
don’t want to steep it less than 30
seconds or longer than five minutes.
Some delicate teas might only need
to be steeped 30 seconds. In many
cultures, tea is given multiple steepings. It is a great way to understand
how steeping times and temperatures can affect the taste of your tea.
Loose tea is considered the best way
to drink tea as bagged tea doesn’t
let the tea expand and makes it
harder for the water to saturate all
the leaves. Also squeezing the tea
bag is not helpful when using a tea
bag, this will make your tea bitter
and ruin the energy of the tea. When
making tea with a tea bag, it is best
to use a pyramid tea bag. This will
help the leaves expand and make a
better tea. The drawback with these
is that they are mostly made out of
non-compostable materials.
TEA
WATER TEMPERATURE
AMOUNT OF TEA
PER 8oz OF WATER
STEEP TIME
Green
White
180°-185°F
175°-185°F
1 tablespoon
3-4 minutes
1-2 tablespoons
3-4 minutes
Black
Oolong
195°-Boiling
190°-200°F
1 tablespoon
3-5 minutes
1 tablespoon
3-4 minutes
Pu-erh
Boiling
1 tablespoon
3-6 minutes
1 tablespoon
4-5 minutes
1 tablespoon
2-3 minutes
Boiling
Herbal
Japanese 160°-180°F
Green
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10
STEEPING
GREEN TEA
WELLNESS NEWS
*add 1 minute per
additional steeping
WESTSIDE STORE NEWS
New Beginnings
O
n November
15th at
10:00
am we opened up
the doors at Willy
Street Co-op–West
in Middleton. City
by Mike
officials, our landByrne, Store lords Al and Aaron
Manager–
Anding, representaWest
tives of our construction companies,
and General Manager Anya Firszt all came together
for a ribbon-cutting ceremony. It was
the culmination of a lot of planning,
commitment, cooperation, and determination. Hundreds of Willy Street
Co-op employees and Owners were
also on hand and shared the sense of
accomplishment. They were all part
of the effort as well. Every single
responsibility and task has someone
who deserves credit. Years of effort
came together, and the people from
the community certainly flooded in.
On that day I made my way
around the store over and over, welcoming people, meeting new friends,
and greeting old friends. They all
expressed excitement and gratitude
that Middleton had a new grocery
store and a community rallying point.
Young and old, they came in, became
new Owners, picked out some things
and started counting Willy West as
their local grocery store. Over the
entire week, the scene was repeated all
day, every day. Willy Street Co-op has
really grown!
Many of the people who came in
the last couple of weeks were Owners
from the past who were reconnecting,
and dedicated Owners who were regularly making their way across the Isthmus to the eastside store. They let us
know how happy they were that they
could choose to shop closer to home
while maintaining their commitment
to their dearly held Co-op Principles.
I overheard many of them remarking
that some of the things that we have
in the store were impossible to find
anywhere other than the eastside store.
That makes us very happy.
NEIGHBORHOOD NEEDS
Now begins the challenge of assessing in a detailed way the needs
of the neighborhood we have moved
into. Each of the employees knows
that this is a communication challenge. Some of the shoppers haven’t
hesitated at all to let us know about
things they are used to seeing at Willy
East, wondering if they will be available at Willy West. We are committed
to accommodating them as best we
can, and we certainly can use Co-Shop
program (online shopping and deliver,
used together or separately) operating
with Willy East eastside as its home
base to faciliate that. So if Willy Street
Co-op sells it at all, we can get it to
you.
JUICE BAR
Willy West has been experiencing
a very busy Juice Bar, and that has
certainly not been a surprise to me. It
is a feature not available very many
places, so come in and try it! We offer
fresh vegetable and fruit juices, wheatgrass and other greens—these are
cornerstone items for people looking
for ways to enhance their health and
we’ve got ’em!
ship as incredibly important. We are
supporting products that are produced
in the right way, and that counts.
DELI
If you find yourself getting hungry
when you’re at the Co-op, it might be
because you’re smelling something
tasty from the Deli area. The Deli is
like a non-stop cafeteria here and more.
It’s a place to create a meal on your
own, or with a partner behind the sandwich bar. And that meal is created from
products that you can feel good about,
too. The taste of these items is unmistakably fresh and wholesome. And the
smile that the employee gives you is
genuine. They’re glad you’re there, and
they want you to feel right at home.
They want you to have all the information you need to make a good choice.
We try to provide as much information
as we can about every single dish, so
look for the labels. If you don’t see the
information you need, please feel free
to ask! We love telling you about our
food.
PRODUCTION KITCHEN
Behind the scenes, our Production
Kitchen has been really ramping up to
serve both stores. The people there are
heroes to all of us for their attention to
detail, commitment to quality, and willingness to make it all happen smoothly
and on schedule. The same feeling of
accomplishment you may get from
talking to a Willy Street Co-op worker
at either store is definitely present in
the Kitchen staff. Hats off to them!
MEAT
Lastly, a word about our fledgling
Meat department. It’s a very happening place! Signs are up, advertising
that “We Cut to Order.” Some great
cuts of meat are on display, and if you
need more or less, thicker or thinner,
steak or stir-fry, the Meat department
will respond to that request immediately. We sold a lot of organic and
natural turkeys for the holidays, and
we always have fresh pork, beef, and
chicken on hand. All of these products
come from ethical and sustainable
operations run by families committed to the earth and concerned for the
livestock they raise.
All in all, I’m very pleased with
the launch of the store, excited about
the potential, and grateful for the tremendous support we already feel from
the community. You are here for us,
and we commit to being here for you.
Welcome to all the new Owners, and
thanks to all the long-time supporters!
It’s a typical Wisconsin winter, but
you won’t feel it when you’re in this
store. It’s warm and ready to give you
what you need when you need it!
HEALTH & WELLNESS
We also have the Health and
Wellness commitment that people are
used to at East—including the popular
Wellness Wednesday sale which offers customers 10% off on all Health
and Wellness merchandise every first
Wednesday of the month. Representatives from a variety of vendors are
sampling in the store a lot, and so
people will have a chance to meet
some of the dedicated and creative
people who have decided to bring
their high quality products to a market
where they can be appreciated.
PRODUCE
The Produce department has been
working some long days; even they
are surprised at the level of interest
that people have in their offerings.
Many visitors tell me that the produce
just looks “amazing,” and they find
it a very refreshing experience and
also a rewarding one, because they
know that they are participating in a
relationship with people who have a
serious commitment to what they are
doing. Some of the products are coming from very far away at this time of
year, but you still know when you buy
your produce at Willy Street Co-op
that it is a local connection in that the
people who reach out to organic farms
across the continent view that relation-
11
What Do Your CHIP Donations Help Support?
by Moira Urich, Marketing and Communications Director, Community Shares of Wisconsin
I
last month’s article, readers had a
chance to learn about some of the
CHIP nonprofits that help protect
the environment and promote
sustainability. Although many of the
CHIP groups do environmental work,
many more work on behalf of justice
issues, women’s and children’s issues,
affordable housing, and those with disabilities.
This year, with the opening of
the second store in Middleton, Co-op
staff and CHIP nonprofits are hoping,
overall, for even greater levels of generosity from shoppers. The funds go to
support the 65 nonprofits that are part
of Community CHIP.
WHAT IS “CHIP?”
The last question at the check-out
is usually, “Would you like to CHIP?”
When you say yes, 1% is added onto
your bill—a 30¢ donation for a $30
ized every six weeks for an attempted
suicide. After working with an employment specialist at Chrysalis, which
helps adults with mental illness find
jobs, Liz was able to find a job as a deli
worker.
Six months into her job, Chrysalis
staff say that Liz was a visibly changed
person. Instead of shy and isolated, Liz
was outgoing and assertive. She went
from being focused only on wanting
to end her life to seeing a future for
herself and actually setting goals. She
took the initiative to enroll in classes at
MATC.
Liz has gone eight months without
an attempted suicide. She attributes her
long run of health to her work-related
connection to the community. Work,
Liz said, brings meaning and enjoyment to her life.
GAY STRAIGHT ALLIANCE
(GSA) FOR SAFE
SCHOOLS
GSA for Safe
Schools (www.gsaforsafeschools.org) supports GSA chapters in
high schools throughout the state. GSAs
often focus on antibullying techniques,
teaching students
what they can do to
One CHIP group, Project Home, has
reduce bullying among
received federal stimulus money to do
weatherization work on homes owned by classmates. GSA
groups help prevent
low-income residents. One employee,
intimidation of not only
Scott (second from left) noted that since lesbian, gay, bisexual,
he had been laid off, this job was also “a or transgender (LGBT)
life-saver for me.”
students, but of other
targeted students—
purchase. Community CHIP is a sister
students of color, children of same-sex
organization of Community Shares
parents, students with disabilities, or
of Wisconsin, which for 39 years has
students who are different in any other
raised funds for local, grassroots nonaspect.
profits.
Middleton, West, and Memorial
Here are just some of the types of
High Schools all have a GSA chapter,
work you support when you say “yes”
and Tim Michael of GSA for Safe
to CHIP. Many CHIP groups have a
Schools said that those groups are
wide-ranging—even a statewide—
leaders in one key area. “Only three
impact. But in recognition of the new
districts in Wisconsin have expanded
store opening in Middleton, some of
their student nondiscrimination policy
the items below highlight work that
to include gender identity/expression.
specifically benefits those in Middleton
Middleton and Madison are two of
or on Madison’s westside.
those districts,” he said. (The third
district is in Bayfield.)
CHRYSALIS
“All the more impressive, students
Before working with Chrysalis,
at those schools were involved in
“Liz,” from Madison’s westside,
expanding these policies,” Tim added.
wanted to work but feared public
“We’d like to see similar policies stateinteraction. She was routinely hospitalwide. Clearly students in our local high
12
Another CHIP group is the the Wisconsin Network for Peace
and Justice.
schools are to be commended not only
for their concern about their fellow
students, but for their decisive actions
to prevent discrimination.”
DANE COUNTY TIMEBANK
months he also needed blood transfusions weekly. For over a year he had
numerous doctor’s appointments, and
we often spent up to 11 hours a day at
UW Hospital. I didn’t have the strength
or time to care for him and keep the
house clean and sanitized.”
Members of the Dane County
TimeBank stepped in immediately.
“TimeBank members, strangers to me,
came forth to help us—not only from
Madison, but from Middleton and sur-
Almost two years ago Roberta was
facing a medical emergency, so she
posted an alert on the website of the
Dane County TimeBank. Roberta’s
husband, Richard, had been diagnosed
with acute leukemia. Because of his
risk for infection,
countless items
needed to be removed from their
west side home,
and the entire
house needed to
be cleaned and
sanitized.
“Initially he
was hospitalized three times
in less than two
months, and he
was in such poor
condition that
there were times
Juana, from the La FEM co-op, displays
when I thought
samples of their coffee. The CHIP group
he wouldn’t
Working Capital for Community Needs not
make it through
only provided micro-loans to the women’s
the night,” Roberta noted. “We cooperative, they found a local distributor
also needed help for the coffee.
keeping up with
rounding communities. It was somethe cleaning as long as he could not
thing I never imagined in my wildest
fight infection. He has chemotherapy
dreams,” said Roberta. “We had ongo10 days a month, and in the first few
ing help for well over a year, until his
health improved. “
“Just before Thanksgiving last year,
Richard was told he was in complete
remission,” Roberta said. “We would
never have come to this point were it
not for neighbors helping neighbors—
the basic premise of the Dane County
TimeBank.”
Dane County TimeBank creates a
network whereby members earn credits
by helping others, then spend those
credits on help they need themselves.
ACLU OF WISCONSIN
FOUNDATION / FAIR
WISCONSIN
EDUCATION
FUND
The ACLU of
Wisconsin Foundation
and the Fair Wisconsin
Education Fund worked
together to defend Wisconsin’s new statewide
domestic partnership
legislation, which
recently faced legal
challenges in the state’s
highest court. The
Wisconsin Supreme
Court, siding with both
Community Shares
of Wisconsin groups,
dismissed a challenge
asking that the domestic partnership
protections be declared unconstitutional.
“No one should ever have to worry
about being blocked at their partner’s
hospital room door, or have to make
the heartbreaking decision to quit their
job in order to care for a seriously ill
partner,” said Katie Belanger of Fair
Wisconsin. “This isn’t about being gay
or straight—it’s about being decent.”
the groups we work with,” said Carlos
Arenas, Executive Director of WCCN.
“La FEM is more than a co-op trying
to help people make a decent wage—as
important as that is. It’s a group also
dedicated to women’s empowerment
and education.”
WOULD YOU LIKE TO CHIP?
The Willy-Street Co-op was one
of the first stores to sign on as a CHIP
partner years ago. Its Owners have
always responded with generosity, and
it’s now the sole remaining CHIP partner—last year raising over $100,000 to
support CHIP groups.
With the addition of shoppers on
the west side and in Middleton, those
contributions are likely to grow. And
the result will likely be more successful work by CHIP nonprofits.
All of the 65 CHIP nonprofits want
to thank you for saying “yes” to CHIP!
WORKING CAPITAL FOR
COMMUNITY NEEDS
Working Capital for Community
Needs (WCCN) provides access to
micro-loans for small-scale entrepreneurs and farmers in
Latin America—a
group often denied
services by traditional
banks. They also have
connected a Wisconsin
business with a Latin
American supplier.
WCCN was working with the Fundación
Entre Mujeres, or
Another CHIP group,
La FEM, a nonprofit
the Interfaith Coalition coffee producer in
for Worker Justice,
Nicaragua committed
rallied and wrote letto social and economic
ters to support work- development of rural
ers fired from a local
women. “This group is
different from most of
Taco Bell.
buy,” said Carlos. “It worked out for
everyone involved.” So if you choose
to buy Just Coffee, you’re also supporting the nonprofit work done by La
FEM.
CHIP NONPROFITS
Teens at the GSA for Safe
Schools leadership camp.
Back home, the WCCN staff mentioned the La FEM coffee cooperative
to Madison-based Just Coffee. “The La
FEM producers were ready to sell their
coffee, and Just Coffee was willing to
1000 Friends of Wisconsin
ABC for Health
ACLU of Wisconsin Foundation
Arts Wisconsin
Bayview Foundation
Center for Family Policy and Practice
Center for Media and Democracy
Chrysalis
Citizens for Safe Water Around Badger
Citizens Utility Board
Clean Wisconsin
Coalition of Wisconsin Aging Groups
THIS MONTH’S WELLNESS
WEDNESDAY IS JANUARY 5TH.
Where will you be
5 years from today?
Decide what’s next in your life, and we’ll
help you get it. At Summit, we can help
you turn any “what if?” into “what is.”
Come experience the Summit difference.
Do more. Start here.
s
e
n
1st w e d
y
a
d
ea
month
off
SummitCreditUnion.com | 608-243-5000 | 800-236-5560
Next month’s Wellness Wednesday is February 2nd.
13
Common Wealth Development
Community Action on Latin America
Community GroundWorks
Dane County TimeBank
Disability Rights Wisconsin
Fair Housing Center of Greater Madison
Fair Wisconsin Education Fund
Freedom, Inc.
Friends of Wisconsin State Parks
Gathering Waters Conservancy
Gay Straight Alliance (GSA) for Safe
Schools
Grassroots Empowerment Project
Grassroots Leadership College
Housing Initiatives, Inc.
Interfaith Coalition for Worker Justice
League of Women Voters of Wisconsin Education Fund
Legal Action of Wisconsin
Madison Area Community Land Trust
Madison Audubon Society
Madison HOURS
Midwest Environmental Advocates
NARAL Pro-Choice Wisconsin Foundation
New Harvest Foundation
Nuestro Mundo, Inc.
OutReach
Physicians for Social Responsibility—Wisconsin
The Progressive
Project Home
Rape Crisis Center
REAP Food Group
River Alliance of Wisconsin
Sierra Club Foundation, John Muir
Chapter
Sustain Dane
Tenant Resource Center
UNIDOS Against Domestic Violence
Wheels for Winners
Wisconsin Apprentice Organizers
Project
Wisconsin Coalition Against Domestic Violence
Wisconsin Coalition Against Sexual
Assault
Wisconsin Community Fund
Wisconsin Council of the Blind and
Visually Impaired
Wisconsin Council on Children and
Families
Wisconsin Democracy Campaign
Wisconsin Early Childhood Association
Wisconsin Family Ties
Wisconsin League of Conservation
Voters
Wisconsin Literacy
Wisconsin Network for Peace and
Justice
Wisconsin Wetlands Association
Wisconsin Women’s Network
Women in Transition
Working Capital for Community
Needs
WORT 89.9 FM Community Radio
Innovative, Independent Banking
D
iscover the difference a local,
customer-owned bank can make
for your personal, business, or non-profit
bank needs.
Home Savings Bank is Wisconsin’s first
Eco-Intelligent Bank, and received an
FDIC Outstanding Rating for community
investment activities. Visit any of our four
convenient locations, or see us online.
LEED Silver Certified East Branch
home-savings.com
14
282.6000
$16 Squares are menus that feed
four people for $16 or less. These
menus incorporate products that are
on sale this month at the Co-op. The
cost of basic pantry ingredients like
flour, spices, oil, and condiments are
not included in the cost of each menu.
Serving sizes are based on manufacturers’ recommendations where
appropriate.
Share your favorite economical
recipes with other Co-op Owners.
Drop your recipes off at Customer
Service or email them to: j.kear@willystreet.coop. Please include your
name, Owner number and the source of the recipe.
EGGS IN SPICY TOMATO SAUCE WITH FLATBREAD AND
WINTER CITRUS SALAD $15.58
Make the Flatbread and Winter Citrus Salad first!
Eggs in Spicy Tomato Sauce—$6.37
1 small white onion, peeled and diced 61¢
1 jalapeno pepper, minced 82¢
1 small head of West Star garlic, minced 90¢
1 can of diced tomatoes, $1.99
8 New Century bulk eggs, $2.05
2 Tbs. olive oil
2 tsp ground cumin
2 Tbs. paprika
2 Tbs. dried parsley
big pinch of sea salt
ground black pepper
Directions: Sauté chile and onion in oil on medium-high heat until soft and
brown, about 5 minutes. Add garlic, cumin, and paprika and continue to cook
until garlic softens, approximately 3 minutes. Add can of tomatoes. Add water to the empty can until half-full and add that to pan as well. Reduce heat to
medium. Simmer for 20 minutes. Stir occasionally. In a bowl, crack all eggs and
discard shells. Slowly and gently pour eggs, one by one, around the mixture in
the pan. Cover pan for 5 minutes. Remove lid and ladle tomato mixture over the
surfaces of each egg. Be gentle. Stir in dried parsley and return lid for 2 minutes.
Turn off heat and season liberally with salt and pepper. Spoon one or two spicy
eggs with tomato sauce over a slab of flatbread (recipe below).
Suggestions: add crumbled feta. Add dashes of your favorite hot sauce.
Willy Street Co-op Pizza Dough as Flatbread with Thyme and Sea Salt—
$2.99
Willy Street Co-op Pizza Dough, $2.99
1 Tbs. olive oil
2 Tbs. dried thyme
1 Tbs. sea salt
Directions: Preheat oven to 350ºF. Roll out dough on a floured surface until
very flat, approximately 1/2 inch. Place on an oiled cookie sheet. Pierce dough
everywhere with a fork. Bake for 6 minutes and remove from oven. Deflate any
bubbles using fork. Let sit for 2 minutes. Brush surface with 1 Tbs. olive oil.
Scatter 2 Tbs. dried thyme and 1 Tbs. sea salt over surface. Bake for another 6
minutes. Remove. Serve warm.
Winter Citrus Salad—$6.22
4 Satsuma tangerines, peeled and segmented, $2.63
1 Rio Star grapefruit, peeled and segmented, $1.82
1 6-oz. container Brown Cow vanilla yogurt, 89¢
1/2 c. bulk flaked coconut, 88¢
Directions: Segment the grapefruit by removing the peel and trimming all
pith. Over a bowl, use a sharp knife and cut out the segments between each of
the fruit’s membranes. Keep segments in a bowl. Separate segments from the
juice that has accumulated. Squeeze the remains of the grapefruit over bowl
for additional juice. Add tangerine segments to grapefruit segments. Sprinkle
segments with coconut. Mix all juices with yogurt until smooth. Add to citrus
mixture. Refrigerate for at least 30 minutes. Stir before serving.
Prices were accurate as of December 17th, 2010, but may have changed since that date.
ALL PRODUCTS AT BOTH LOCATIONS UNLESS OTHERWISE NOTED.
GROCERY
Columbia Gorge Juices Smoothies:
Raspberry, Mango CoGo, Strawberry Banana, Orange-CarrotBanana
Columbia Gorge Juices Vitatritional
Juice: VitaSea, Super C, Protein
CoGo, Blueberry Cherry, Blueberry Cherry, Pomegranate
Columbia Gorge Juices: Orange,
Ginger Apple Cider, Red Ginger
Limeade, Raspberry Cranberry
Glutino Gluten Free Crackers:
Cheddar, Multigrain (West only)
Native Forest Peach Slices (West
only)
Pacific Foods Hemp Milk: Original
Hemp, Vanilla, Chocolate (East
only)
Artisana Cacao Bliss (West only)
Hay River Pumpkin Seed Oil
bionaturae Whole Wheat Lasagna
(West only)
Dr. Oetker Chocolate Lava Cake Mix
(East only)
Sticky Fingers Scone Mix: Pumpkin
Spice, Peppermint Chocolate
Chip, Eggnog (East only)
Annie Chun’s Soy Ginger Meal
Starter (West only)
Annie Chun’s Chinese Stir Fry Sauce
(West only)
Annie Chun’s Kung Pao Sauce (West
only)
Annie Chun’s Sushi Wraps (West
only)
Amy’s Soup: Hearty Italian, Hearty
French Country, Indian Golden
Lentil (West only)
Pacari Chocolate Chocolate Covered Bananas (East only)
Pure Raw Bars: Apple Cinnamon,
Cranberry Orange, Trail Mix (West
only)
Pepperidge Farm Cookies: Entertaining Collection (East only)
Nikki’s Cookies: Large Gingerbread
Cottage, Peppermint Snowman
Box, Small Gingerbread Reindeer,
Gingerbread Boy Snack Pak,
Peppermint Snowman Snack, Assorted Nutcracker, Single Gingerbread Boy (East only)
Cascadian Farm Sweet + Salty Bar:
Mixed Nut, Peanut Pretzel (East
only)
EnviroKidz Crispy Bar: Peanut Butter Chocolate, Penguin Fruity
(East only)
Barbara’s Bakery Fruit & Yogurt
Bars: Strawberry, Blueberry (West
only)
Glutino Breakfast Bars: Apple,
Strawberry Breakfast Bar (East
only)
Glutino Chewy Bars: Wildberry,
Chocolate Peanut Chewy Bar (East
only)
BULK
Willy Street Co-op Milk Chocolate
Sponge Candy
Biokleen Cleaners: All Purpose, Bac
Out Bathroom, Oxygen Bleach
Plus, Glass (East only)
PET FOOD
Halo Spots Stew for Cats: Wholesome Chicken, Succulent Salmon,
Wholesome Lamb, Wild Salmon
(West only)
Halo Spots Stew for Dogs: Adult
Dog Wholesome Chicken, Adult
Dog Wild Salmon Recipe, Wholesome Lamb, Wholesome Beef
(West only)
Newman’s Own Puppy Food: Turkey
and Chicken Formula (West only)
Newman’s Own Dog Treats: Chicken,
Cheese (West only)
Newman’s Own Dog Food: Adult
Formula, Advanced Formula,
Chicken and Brown Rice Formula,
Organic Beef, Organic Beef, Organic Beef and Beef Liver (West
only)
Newman’s Own Organics Cat Food:
Adult Formula, Chicken and
Salmon Formula
Castor & Pollux Dog Food: Turkey
Carrot & Potato, Chicken & Brown
Rice, Chicken & Potatoes, Chicken
Veg & Brown Rice
Castor & Pollux Cat Food: Turkey &
Greens, Turkey & Salmon, Turkey
Brown Rice & Chicken, Turkey &
Seafood, Turkey & Greens, Turkey
& Salmon, Salmon & Veg Adult
(West only)
FROZEN
Wholly Wholesome Organic 9-inch
Pie Shell
Talenti Sorbetto: Blood Orange, Roman Raspberry (West only)
Talenti Gelato Caramel Cookie
Crunch (West only)
BAKERY
Mary’s Bake Shop Scones: Blueberry
Lemon, Chocolate Cream Cheese,
Cranberry Orange, Door County
Cherry Almond, Pumpkin Spice
(West only)
Willy Street Co-op Pecan Tart (West
only)
Willy Street Co-op Lemon Tartlet
(West only)
Willy Street Co-op Vegan Marshmallow Fudge Bite (West only)
Willy Street Co-op Chocolate Cream
Pie Bite (West only)
Willy Street Co-op Mini Eclair (West
only)
Willy Street Co-op Paris Brest (West
only)
Bloom Bake Shop Pumpkin Whoopie Pie (West only)
Willy Street Co-op Cranberry Apple
Cobbler (West only)
Bloom Bake Shop Cake Truffles
(West only)
Bloom Bake Shop Grab & Go Mini
Bundt Cake (West only)
Bloom Bake Shop 6-Inch Cake (West
only)
Bloom Bake Shop Mini Bundt Cake
(West only)
Bloom Bake Shop Cake Slice (West
only)
DELI
Willy Street Co-op Sausage Biscuit
Sandwich
Willy Street Co-op Sausage Biscuit
Sandwich with Cheese
JUICE BAR
Willy Street Co-op Pumpkin Spice
Latte
Willy Street Co-op Egg Nog
MEAT
Black Earth Meats Burger Patties:
Grass Fed, Blue Cheese
Willy Street Co-op Turkey Burger
(West only)
Black Earth Meats: Organic Beef
Tenderloin, Organic Beef T-Bone/
Porterhouse Steak
Black Earth Meats Halal Lamb: Rack,
Chops, Boneless Leg of Lamb
Applegate Farms Honey Ham
Applegate Farms Honey Maple Turkey Breast (West only)
Applegate Farms Black Forest Ham
Uncured (West only)
Black Earth Meats Fresh Ground
Organic Pork (West only)
Willy Street Co-op Stuffed Pork
Chops (West only)
Willow Creek Ground Pork (West
only)
Willy Street Co-op Marinated Chicken Breast: Ginger Peanut, Ginger
Sesame, Sesame Teriyaki, Italian,
Honey Mustard, BBQ Marinated
(West only)
Willy Street Co-op Marinated Chicken Thigh: BBQ, Sesame Teriyaki
(West only)
Willy Street Co-op Chicken Cordon
Bleu (West only)
Willy Street Co-op Stuffed Chicken
Breast (West only)
Bell & Evans Ground Chicken (West
only)
Willy Street Co-op Whole Rotisserie Chicken (West only)
Willy Street Co-op Pineapple Teriyaki Sauce (West only)
Willy Street Co-op Tikka Masala
Sauce (West only)
Willy Street Co-op Coconut Green
Curry Sauce (West only)
Thumann’s Sliced Angus Top Round
Roast Beef (West only)
HOUSEWARES
Fox Run Black Wing Corkscrew
Fox Run Magnetic Bottle Holder
Hues N Brews Coffee Grinder/Canister
Hues N Brews Stacker Set
Hues N Brews Teapot: White, Scarlet, Retro Kiwi, Cast Iron, Retro
Blue, Tall Aluminum, Tall Ivory,
Tall Indigo, Tall Green
finum Tea Brewing Basket
Hues N Brews Black Cast Iron Teapot
Hues N Brews Tea Caddy: Earth,
FestivaL
If You Care Mini Baking Cups (East
only)
Hues N Brews Infuser Mug: Avant
Garde, Nightingale, Birds In
Paradise
Hues N Brews Graphite Sip Cup
Kiss My Face Soy Candle: Lemongrass Clary, Grassy Mint, Pomegranate Açai, Lavender Mandarin
CHEESE
Cypress Grove Humboldt Fog (West
only)
Capri Cheesery Smoky Bear
Smoked Cheddar (West only)
BODYCARE
Suki Jump Start Nourishing Kit
Suki Jump Start Balancing Kit
WELLNESS
Plum Flower Gen Mao Ling Economy Size
Four Elements Astragalus Herb
Extract
Mega Food Men’s One Daily
Mega Food Thyroid Strength
Mega Food One Daily
Mega Food One Daily Iron Free
Mega Food Megaflora
Mega Food Vitamin D 3: 1000iu,
2000iu
Mega Food Balanced B Complex
Mega Food Baby & Me Herb-Free
Mega Food Women’s One Daily
19
Soup Symposium
by Susan Jane Cheney, Twin Cities Natural Food
Co-ops; Minneapolis, MN
“N
othin’ says lovin’
like somethin’ from
the oven,” goes a
familiar commercial jingle. I would revise it with this
addendum, “Except maybe a big pot
of piping hot homemade soup on a
brisk afternoon or evening.” We’re
talking seriously sustaining comfort
food here, which stands on its own—
though some freshly baked bread
would be a welcome accompaniment!
Soup is a comfort in any season: It
is refreshing chilled in summer as well
as hot on nippy days. Some especially
versatile soups are enjoyable served
warm one day and cold the next. Just
be sure to serve cold soups thoroughly
chilled and hot soups steaming.
But temperature is just one dimension of this practically universal
culinary format that provides cooks all
over the globe with innumerable opportunities for creative improvisation.
Soups are not only an exceptionally
expressive medium but also laudable
for their nutritional standing—chockfull of vitamins, minerals, and often
protein and fiber too.
Whether a simple broth, a smooth
purée, or a chunky mixture that verges
on a stew, soup can be an “appeteaser”
or a mainstay of a meal at any time
of day—for lunch, dinner, or even
breakfast. And, making soup doesn’t
have to be a lengthy, involved process.
Long, slow simmering suits some
soups, such as grain- and bean-based
ones, and these often taste better after
the flavors have mingled for several
hours or overnight—so make a large
pot to enjoy for several meals. Others,
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such as light vegetable
or miso broths, are ready
in a matter of minutes and
at their best as soon as they are
made. Each type is a convenience
food in its own way—the former can
be made ahead of time but reheated
quickly; the latter are quick to prepare.
Whatever kind of soup you’re
making, take care to avoid vigorous
boiling. Simmer soup gently, so that
you don’t cook the flavor right out
of it. To preserve their potency, add
delicate seasonings such as fresh herbs
and fragile dried herbs like dill, tarragon, chervil, parsley and cilantro to
long-simmered soups near the end of
cooking. Also, some dried herbs tend
to develop an acrid taste when cooked
too long.
Soups provide myriad sumptuous means to showcase the best of
each season. They’re also a good way
to use up the odds and ends in the
refrigerator, pantry and garden. Consider all of your leftovers—raw and
cooked vegetables and fruits, stocks,
juices, sauces, and cooked grains,
beans and pasta—as potential soup
ingredients. For instance, combine
leftover steamed, roasted, or stir-fried
vegetables, some noodles or rice, and
vegetable stock for an especially quick
meal. Blend ripe banana, peach, strawberries or melon, yogurt or coconut
milk, and fruit juice, and you’ll have
a delectable fruit soup. In kitchens
where I’ve worked, I’ve become famous for my “soup kits”—collections
of ingredients that I habitually gather
for soups.
Vegetable stock is a great foun-
dation for soups and is easy and
economical to make yourself. You’ll
avoid the excess salt and additives in
many commercial stocks, and, if you
wish, you can customize the flavor for
a particular soup. Keep a quart-sized
plastic container in your freezer and
gradually fill it with fresh, unspoiled
vegetable and fruit scraps and parings,
including carrots, parsnips, potatoes,
squashes, mushroom stems, celery,
corncobs, onions, leeks, parsley, apple
or pear. When it’s full, combine the
contents with two to three quarts of
water and a pinch of salt and simmer for 30 minutes to an hour, then
strain and cool. Stock will keep for
about a week refrigerated and a couple
of months frozen. Avoid peppers,
eggplant, and cruciferous vegetables
like cabbages, mustard, kale, collards, broccoli, cauliflower, kohlrabi,
Brussels sprouts, turnips, watercress,
rutabagas, and radishes, or your stock
may taste bitter. Other soup stock
options are vegetable blanching and
steaming water and bean and noodlecooking water.
One of the most common soup
flaws, I find, is a “flat” taste due to
improper seasoning. Salt is a flavor
enhancer and may correct the situation. Taste and add it at several points
while the soup simmers and then make
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a final adjustment at the end of
cooking. A small amount of citrus
juice, dry wine, or vinegar can also
bring out and balance a soup’s overall
flavor.
I season some soups with miso of
one sort or another. Besides a salty
taste, miso contributes a certain depth
of flavor and rich heartiness to soups.
Add miso, diluted with liquid, at the
end of cooking. Take special care not
to let the soup boil after stirring in the
miso or you’ll destroy the valuable
digestive enzymes that it contains. The
same goes for unpasteurized tamari
and shoyu. Reheat a soup seasoned
with miso or soy sauce slowly and
gently. A double boiler is a good technique for reheating any soup, whether
or not it contains miso.
Finally, a garnish furnishes a special finishing touch to a soup. Croutons provide a contrast in texture to a
smooth purée, and a dollop of yogurt
or sour cream does the same for a
chunky soup. Edible flower blossoms
and leaves and fruit slices contribute
beauty and visual interest as well as
a bit of flavor. Minced fresh herbs or
a sprinkle of a pungent spice add a
piquant accent to each serving.
Now, get out a heavy-bottomed
pot, fire up your range, and give the
following three-soup sampler a try.
The first two illustrate different ways
to make soups creamy without dairy
products. The third offers a double
Personalized nutrition and
cleansing programs for a
happy healthy Madison
Katy Wallace, ND RYT
Terri Klas, ND RN CNHP
608-301-9961
2158 Atwood Ave, Ste 105
Madison, WI 53704
www.humannaturellc.com
whammy of warmth—in both temperature and pungency.
Susan Jane Cheney is the author
of two cookbooks: Breadtime and
Stir Crazy!. She is a former member
of the Moosewood Collective.
GOLDEN CARROT SOUP
A small amount of potato gives
this soup a smooth background
creaminess when blended. To subtly
vary the soup’s flavor, substitute
other herbs such as marjoram or tarragon (to taste) for the dill.
1 1/2 tsp. vegetable oil
1 medium onion, chopped
2 large cloves garlic, minced
2 c. sliced carrots
1 medium potato, cubed
freshly ground black pepper to taste
1/4 tsp. freshly grated nutmeg
6 c. water or mild vegetable stock
1 tsp. salt, plus more to taste
1 1/2 to 2 tsp. fresh minced dill weed
(or 3/4 teaspoon crushed dried)
1 1/2 tablespoons lemon juice
1 Tbs. minced fresh parsley
Directions: Heat the oil in large
saucepan over moderate heat. Add
the onion and sauté for 2 to 3 minutes. Add the garlic, carrot, potato,
pepper and nutmeg, and continue to
sauté briefly.
Add the water or stock and 1 tsp.
salt. Bring just to a boil, then reduce
the heat and cover. Simmer for 20 to
30 minutes or until the vegetables are
thoroughly tender. Stir in the dill. Remove the cover and cool somewhat.
Blend, leaving part of the soup a
bit coarse for some texture.
Return the soup to the pot and
bring it back to a simmer. Stir in the
lemon juice and add more salt to
taste. Serve hot, garnished with the
parsley. Serves 4.
CREAMY CAULIFLOWERCASHEW SOUP
Blended cashews add a velvety
richness to this soup. The nutty
flavor of tarragon is an agreeable
accent.
6 cups mild vegetable stock or water
1 medium to large onion, coarsely
chopped
1 medium carrot, coarsely chopped
1 small (1-pound) head cauliflower,
divided into florets
4 cloves garlic, coarsely chopped
freshly ground black pepper to taste
1/2 tsp. crushed dried tarragon or 1
to 1/2 tsp. fresh
1/2 c. lightly toasted cashews
2 to 3 tsp. lemon juice
Salt to taste
1 Tbs. minced fresh parsley
Directions: Combine the stock
or water, onion, carrot, cauliflower
and garlic in a soup pot. Bring to a
simmer and cook about 20 minutes,
or until the vegetables are very tender. Add pepper and tarragon, and
remove the pan from the heat. Cool
the contents to lukewarm.
Combine the cashews with soup
stock to cover in a blender. Blend,
adding more stock as necessary,
until the mixture is thoroughly
smooth, then return it to the soup
pot. Blend the remaining soup stock
and vegetables in batches, leaving
about a third somewhat coarsely textured, and combine with the cashew
“cream.” Heat gently, then season
with lemon juice and salt. Serve hot,
garnished with parsley. Serves 4.
6 large cloves garlic, minced
1 medium to large red bell pepper,
finely chopped
2 c. butternut squash cut into 1/2inch dice
1 small chile, minced
1 tsp. salt, plus more to taste
5 c. water or mild vegetable stock
2 c. cooked anasazi or pinto beans
2 Tbs. fresh lime juice, or to taste
Finely chopped cilantro to taste
Directions: Toast the coriander and cumin seed in a heavybottomed ungreased skillet over low
heat. Pulverize with a mortar and
pestle or spice grinder and set aside.
Add the oil to a large saucepan
or soup pot over medium-high heat.
Sauté the onion for several minutes,
until it appears translucent. Gradually add the garlic, bell pepper,
squash and chile, while continuing
to sauté for several minutes. Stir in
the toasted ground spices (add them
earlier if untoasted) and about 1 tsp.
salt.
Add the water or stock and
beans and bring to a simmer. Cover
the pot and cook 20 to 30 minutes
or until the vegetables are tender
and flavors melded. Season with salt
and lime juice to taste. Serve hot,
garnished with cilantro. Serves 4.
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TWO SISTERS SOUP
Serve this spirited Southwesternstyle bean and vegetable soup with
cornbread to complete the traditional
American Indian culinary threesome: corn, beans and squash. For
enhanced flavor, I like to toast and
then grind whole coriander and cumin, but you can substitute unroasted
ground spices.
1/2 tsp. whole coriander
1 1/2 tsp. cumin seed
1 to 2 Tbs. olive oil
1 large onion, finely chopped
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21
Staying Healthy in a Hurry, Part 1:
Getting Your Grub On
by Stephanie Ricketts, Newsletter Writer
E
very year I make resolutions
for the New Year. Inevitably,
at the top of that list is the
same goal I list every year:
“Be More Healthy.” After a hectic
holiday season full of good laughs,
good cheer and lots of pie, I always
feel totally ready to make sweeping
changes to my life, which will catapult me into Super Healthy Stephanie. Usually these efforts last a week
or two, until I’m swept up in the next
round of activities. This year, however, I am trying to remind myself
that it is just as important to engage
in healthy lifestyle practices when
busy—in fact, it may be even more
important. High stress levels have
been linked to increased blood pressure, increased risk of heart disease
and strokes, etc. It’s when we are the
busiest that we need to be taking the
best care for ourselves.
So, short of inventing a machine
that stops time, gaining super powers that let us do 10 things at once, or
finally figuring out how to be in two
(or sometimes three) places at once,
what can we do to increase our health
while keeping up with our busy lifestyles? We are passing along a few
suggestions, broken into three key
groups: food, exercise and relaxation.
This month we’ll look at ways to
get your healthy grub on, even when
you’re in a hurry!
FOOD
Having a very busy or stressful
schedule can impact our eating habits
in a wide variety of ways. Unfortunately, none of these effects are usually good for us.
TOO MUCH OF A GOOD
THING
For many of us, food can be a
comforting source of stress relief.
ASSOC%A&ED
)O*SE+R%G)&S
As Joshua Rosenthal explains in his
book, Integrative Nutrition, “Many
people eat more when they feel stress;
the stuffed feeling makes them feel
comfortable and helps them relax.”
Indeed, recent science has linked the
consumption (or over-consumption)
of food to increased levels of serotonin in the brain. In other words,
eating a lot can give us a happy buzz.
Unfortunately, “modern marketing
and distribution have ensured that
when we feel hungry, many products
are lining the shelves of the local
stores or stacked in the office vending machine. Almost all of these
foods are loaded with calories, fat,
refined sugar, processed salt, dairy
products and artificial chemicals.” As
a result, once our junk food-induced
buzz wears off, we tend to feel icky.
Furthermore, since our body burns
through these foods quite quickly, we
go from buzz to zzzzz in no time flat.
It’s a nasty cycle, and when you’re
already busy trying to cross out the
tasks on your to-do list, it’s easy to
perpetuate. “When we don’t sleep
well and wake up feeling lethargic,
we often crave coffee to boost our energy and clear our minds. If we experience loneliness or mild depression,
we often reach for chocolate or
some other sweet food to
boost our mood. After
a stressful day, many
of us want to
eat something
sweet or drink
an alcoholic
beverage to
release tension.
Afterward we often
feel weak and empty,
TOO LITTLE, TOO FEW
All throughout my college years,
the very first things to fall by the
wayside when life got hectic were
regular meals. I’d sneak chips into
libraries, munch on protein bars inbetween
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I’d be willing to wager we’ve all
found ourselves in the “I’m so busy
but I’m also totally bored” situation
before. Food is often used in situations like these to simply distract
us, to the detriment of our waistlines
and our healthy intentions. Although
grazing is all well and good for some
people, for a goodly many it results in
excess (and often unhealthy) calories
being consumed, as well as more of
those lovely synthetic sweeteners,
preservatives, etc.
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and want something nutritious and
strengthening. We crave eggs, steak,
chicken or fish, which can leave
us feeling bloated and heavy. It’s a
vicious cycle as we ping-pong from
sweet, processed foods to excessive
amounts of animal foods, from one
extreme food group to another.”
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classes, and substitute coffee for
breakfast. If I got one real, wholesome meal in my belly per day, I felt
pretty astonished. Almost all of the
food I consumed was prepared outside the home—in factories (protein
bars and chips, for example), local
restaurants (bagel, anyone?) or cafes
(so much coffee). Inevitably, as soon
as things calmed down even a little,
I’d get sick. On a similar note, when
my brother and I were in high school,
with approximately 10 million extracurricular activities happening year
round, it became harder and harder
for my family to find a common
mealtime. As a result, our meals
splintered into individual feedings,
and we lost out on the connectivity
and sharing time we used to have
every night as a family unit.
On a micro level, not having regular meals in my life was definitely
detrimental to my overall health, and
to my emotional well-being. There
was no stopping point, no breaking
of fast—just inputting calories into
my body so it could keep on keeping
on. On a national level, our sporadic
eating patterns are having a similarly
poor effect. As Michael Pollan says,
“In theory, it should make little difference to your health whether you
cook for yourself or let someone else
do the work.... [But] the decline in
home cooking closely parallels the
rise in obesity, and research suggests that people who cook are more
likely to eat a more healthful diet.”
TIPS FOR GETTING YOUR
MUNCH ON... QUICKLY
ing out just a little bit of time in your
day to make a home-cooked meal
not only will save you money, but
will also benefit your health. The occasional indulgence won’t affect you
as much, and your immune system
will become stronger.
Making rice as part of your meal?
Make extra, throw in some veggies
and have fried rice the next night.
There are lots of quick and healthy
meals that can double their value,
without you having to eat the exact
same meal twice.
Tip #1: Cook Food at Home
Whenever Possible
“One of the main reasons people
don’t cook is because they think
they don’t have the time. It looks too
complicated, and they don’t know
where to start.” -Joshua Rosenthal
Cooking at home can, especially
at the end of a long day, seem like
a daunting task. Having the right
ingredients, picking out a recipe,
prepping the food, cooking the
food, serving the food, and then
clean-up... ah! The good news is
that cooking at home doesn’t have
to mean preparing a Thanksgiving
feast every day of the week. This
month all of the recipes in the Co-op
Reader are for simple and highly
nourishing foods that can be prepared simply and efficiently. Carv-
Tip #2: Cook Once, Eat Two or
Three Times
This may be the ultimate time(and money-) saver. Whenever
you prepare a meal at home, try to
make enough for
leftovers. Try
doubling
a recipe,
or even
tripling
it. The
amount of
prep time
won’t be
that much
more, and
you’ll end up
with at least one additional meal that will take
you almost no time at all to
prepare. Not a fan of leftovers?
Try making a dish that can be
repurposed the next day into something else. For instance, if you make
tofu one night, make extra and put
it in a wrap for lunch the next day.
Tip #3: Cook Whole Foods
Use whole grains and fruits and
veggies in your cooking. Whole
grains (like brown rice, quinoa,
amaranth, oatmeal, etc) break down
more slowly in
the body than
simple,
processed
foods. This
allows for
a more
sustained
feeling
of “fullness,” as
well as a more
measured blood
sugar distribution.
No more food buzz/crash
scenarios here! Plus, whole
grains have been shown to
help lower cholesterol and blood
pressure, two problems that stress
tends to exacerbate. Luckily, these
nourishing grains are also very easy
to prepare!
It really can be hard to cultivate
healthy eating habits when you are
constantly on the go. Fortunately,
there are many small things you can
do that will have a big effect on your
health and happiness!
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23
Tip #4: Create “Personal Policies”
“Policies are useful tools. Instead of prescribing highly specific
behaviors, they supply us with broad
guidelines that should make everyday
decision making easier and swifter.”
-Michael Pollan
This tip comes from Michael
Pollan in his latest book, Food Rules.
Take a moment to ask yourself what
your personal food policies would
be. “Eat lots of veggies” perhaps? Or,
“Only Eat Cake At Celebrations?”
Maybe “Avoid Artificial Sweeteners?” Decide what approaches work
for you, and write them down. These
“policies” can help guide your food
choices when you’re preoccupied
with other things, and are just generally helpful to have around.
Tip #5: Make Healthful Changes
to Your Diet... Slowly
“Pick one thing to change, such
as switching from white bread to
whole grain bread or learning to
eat the fast-cooking grain quinoa.
Make small changes over weeks and
months, and create the time and
space needed to give your family
deeply nourishing food a little at a
time.” -Cynthia Lair, Feeding the
Whole Family
Small changes to eating can really
add up to full-scale lifestyle changes.
Sometimes we know we need to
make changes to our diet or lifestyle, but feel overwhelmed at having to do yet another thing. Take
the stress out of it and just pick
one small change to make each
week (or in whatever timeframe
works for you). You will still be
contributing to long-term positive
change in your life, without adding
stress. If you eventually want to do
a grand overhaul, or embark on a
new exercise regimen, great! Just
make sure to start at a time where
you have the space to fully commit
to yourself.
Tip #6: Become a “Flexitarian”
We live in a health-obsessed
society, and it’s easy to become
fixated on eating the “right” foods
at all times. However, sometimes,
especially when we’re super busy,
going out to eat or buying something pre-made is the only thing that
makes sense. Plan sensibly, but from
time to time you will be in a genuine
pinch. If that happens, don’t worry
too much about eating the “perfect”
food—the point is to be healthier, not
a perfectionist!
Tip #7: Pack a Snack
If you have a tendency to snack
out of boredom, be prepared! Pack
some munchies that are healthy for
you to nibble on throughout the day,
like fresh fruits and veggies. Not only
will your body thank you for the extra
nutrients, but fresh fruits and veggies
are awesomely easy to prepare. Slice,
dice, or peel and viola! This is a fabulous way to snack your way into good
health and good cheer.
Tip #8: Plan Your Meals Ahead of
Time
It may seem counterintuitive
to think that you will save time by
taking time to plan your meals in
advance, but this tip really does
work. Not only will you have a clear
idea how much time you will need
to spend preparing your meals, but
you will also know in advance what
ingredients you need to shop for.
Shopping with a grocery list helps to
streamline the process, keeping you
from being sidetracked by the whims
of a hungry stomach or the ramblings
of a busy mind. Planning meals ahead
of time also makes utilizing Tip #2
much easier.
Bon appetit, busy bees!
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24
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Friday, Jan. 14th through
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• We have a bulk aisle now.
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• The occasional gaps on the shelves have
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JOIN US FOR THE
CELEBRATION!
25
PRODUCER PROFILE
k-bar: Fast Food for Slow Burning
By Lynn Olson, Director of Cooperative Services
P
ersonal chef and entrepreneur Krista Babar presents
us with an entirely unique
and locally made product;
k-bars offer a nutritious “fuel” food
that is also delicious and filling.
Now, whether it’s for a road trip,
trail ride or handy nourishment
on the run, k-bars deliver a generous amount of roasted nuts, peanut
butter, cocoa, coconut, oats, and
the not-so-secret sweetener—date
paste—among its 16 ingredients.
IDENTIFYING THE
PROBLEM
Krista launched k-bar a year ago
after painfully recognizing her own
symptoms of type 2 diabetes. A real
brush with danger came one day
after consuming a large amount of
chocolate, which caused her body
shut down. While her baby daughter
played nearby, she was able to call
out to her husband before falling
into a four-hour paralysis. “After
that I looked in the mirror,” Krista
remembers, “and I had all this
shame and said, ‘Enough, enough,
enough! You have everything you
need in life to make it, so take it
by the horns.’” Afraid, but motivated, Krista began researching
her options. What she found was a
new way of eating the right foods
and a plan for gradually increasing
her physical activity to balance her
blood sugar safely and effectively.
For those with type 2 diabetes,
the most common form of diabetes,
the body either doesn’t produce
enough of the hormone called
insulin or, for some reason, the
insulin can’t reach the cells. Insulin
is essential in order to usher glucose
out of the blood and into the body’s
cells to create energy. Where there
is not enough insulin, glucose can
build up in the blood instead of entering the cells, leading to diabetes
and other complications.
IDENTIFYING THE
SOLUTION
Managing a busy work life, two
young daughters and a regular regimen of road-cycling, Krista says at
some point she found it hard to grab
something to eat on the run because,
she says, “I’m pro-food and anti-
Feeling
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umanNature
h
nutrition and wellness
Personalized nutrition and
cleansing programs for a
happy healthy Madison
Humidifiers by
Large selection of
Replacement Wicks,
Filters & Additives
Katy Wallace, ND RYT
Terri Klas, ND RN CNHP
608-301-9961
2158 Atwood Ave, Ste 105
Madison, WI 53704
www.humannaturellc.com
26
Hardware Center 1398 Williamson St. 257-1630 acewilly@tds.net
Even if you are on a calorie reduction diet, it will keep you safe from
feeling hungry and keep you from
binging. Even when you’re craving a treat, these are better than a
pan of brownies because there’s
enough of the healthy fats that you
really feel satisfied. It’s not like just
a nut bar.” With 10 grams of whey
protein in each bar, Krista explains,
“it’s for muscle recovery after a
good workout because the protein
sustains what you’ve built up.”
In order to produce the bars for
commercial sale, Krista needed an
official commercial kitchen. She
began renting space from a bakery in her hometown of Elkhorn,
Wisconsin and now makes a fresh
batch from scratch two times a
week. Producing 400 handmade
bars at a time, she also packages,
labels, delivers and provides her
own marketing for the new company. “k-bars are a complete labor
of love,” Krista says, “and I believe
in this product with every fiber of
my being.”
starving.” Other protein bars she
tried were made with large amounts
of synthetic (artificial) sweeteners,
corn or rice syrup and posed a big
challenge to glucose levels. In a
quest to satisfy her own search for
a convenient way to fuel her body
and her new lifestyle, Krista needed
to get creative in the kitchen and
develop a special recipe. She began
by focusing on whole grains, monounsaturated fats and proteins, and
refrained from using any type of
preservatives. Whole grains, which
provide complex carbohydrates,
release a steady, slower stream
of glucose (sugar) into the bloodstream, delivering a more controlled
and even dosage. After experimenting with the recipe and testing her
creations on herself and friends, she
eventually found a combination that
made her feel good and she could
feel good about.
“I use ingredients that most bars
can’t because its not meant to sit
on a shelf for a year. When I first
started playing around with this, I
thought about an organic bar, but
the quality was kind of iffy, and
most of the organic stuff that I
was getting that I could afford was
from China and just substandard.
So I said, ‘No, we’re not gonna
go organic,’ and I went domestic.
With the exception of the chocolate,
everything in the bars is grown in
the United States.” Initially, Krista
made the bars for herself and for her
cycling friends. She says, however,
she would get panicky when running low on the high energy snack,
so she decided to try making larger
batches and selling them to friends
and a few retail locations.
k-bars are, by no means, meant
to exclusively feed athletes or
diabetics. However, because they’re
such an efficient fuel food and because k-bars never freeze hard, they
are ideal for winter sports. A typical
protein or snack bar would get
rock-hard in your backpack, but kbars freeze soft (because of the nut
and seed oil) while you’re on the
trail. The bars can also be kept at
room temperature for up to a week
and in a refrigerator for up to three
months. If you store k-bars in the
freezer, they’ll keep indefinitely.
WHAT’S IN A BAR?
WHERE’S THE BAR?
Before being allowed to sell the
bars, the recipe had to be analyzed
for nutritional labeling. The results
came back and reported nine grams
of fat in each bar, due to the large
amount of nuts and seeds in them.
Krista explained that the monounsaturated fats provided by the nuts
and seeds are entirely intentional
and, “The truth of the matter is
everybody is meant to eat fat,” she
says. “You have to have calories.
WINTER SPORTS
If you’re looking for k-bars at
Willy Street Co-op, they’re easy
to miss in the Health and Wellness
cooler at Willy East and in the Deli
on the Grab n’ Go island at Willy
West. k-bars are currently only
available in one flavor, although
Krista reports she is working on a
vegan version.
For more information about
k-bars, please see their website at:
www.k-bars.com.
Family Dharma
Classes
The compassionate
teachings of Buddha
for the entire family
Join us each month on
Saturday 10:30-11:30am
See online calendar for dates!
CranioSacral Therapy 0
Somato3motional Release
Everyone is welcome!
Akanishta Buddhist Center
17 N. Fifth Street
Madison, WI 53704
EF Rose Brown MHI MS<I CST
608-661-3211
;7C SF Bedford Street
meditationinmadison.org
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4104 Monona Drive
Madison, WI 53716
6082223141
www.MononaBootery.com
Located in the Lake Edge Shopping Center,
on the corner of Monona Drive
and Buckeye Road,
only minutes from Williamson St.
Discover the difference of a full-service,
family owned shoe store!
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SOLUTIONS
27
RECIPES AND
DRINK RECOMMENDATIONS
DRINK RECOMMENDATIONS FROM STAR LIQUOR, 1209 WILLIAMSON
Take 10% off recommended beverages… Just show your Willy Street
Co-op Owner card at Star Liquor!
Green Eggs (No Ham)
Dragon Bowl
Adapted from Feeding the Whole Family, by Cynthia Lair.
4 eggs
2 Tbs. water or milk
1/2 tsp. sea salt
1 Tbs. butter
1 c. baby spinach leaves
1/4 grated cheese, optional
Directions: Heat a skillet over medium heat on your stovetop. While the
pan warms, whisk together the eggs, water/milk, and sea salt. Melt the butter. When the butter is completely melted, add the whisked eggs.
Gently stir the eggs as they cook, using a wooden spoon or a heatproof
spatula. When they are nearly done, fold in the spinach and the cheese (if
you are using cheese). Cover until the spinach wilts (about 1 minute). Serve
immediately! Serves 2-3.
Star Recommends: Francis Blanchet Pouilly Fume Cuvee Silice—The
2007 Pouilly-Fume Silice smells of fresh lime, cassis, and fennel.
Luscious and loaded with generous, juicy citrus fruit, it plays the
typical role for this Blanchet cuvee: more charming, and generous
earlier than the Vieilles Vignes. All the brightness and intensity
of this grower’s other 2007s are here though—in spades—and its
chalky, saline, citric, tartly black-fruited finish tugs at your salivary
glands.
Adapted from The Garden of Vegan, by Tanya Barnard and Sarah
Kramer.
1 c. uncooked brown rice
2 c. kale, chopped
2 medium carrots, grated
2 green onions, chopped
1/2 lb. firm tofu
Directions: Begin by cooking the brown rice in a medium-large pot. Be
sure to leave lots of room for the veggies to cook on top! When the rice is
finished cooking, immediately turn off the heat and layer the kale, carrots,
green onions and tofu on top. Cover again and let it sit and steam for 5-10
minutes. Prepare a dressing of your choice on the side (see recipe on next
page). Scoop a serving into each bowl, making sure they each have lots of
veggies and rice. Cover with dressing and enjoy! Serves 2.
Star Recommends: Les Garrigues from Domaine Clavel—A delicious,
deep, opaque yet vibrant and youthful red-black hue. Lots of slightly spicy and herbal, sweet and chewy fruit on the nose. First thing
to notice on entry is an appealing, rounded, almost creamy texture,
although it hardens up on the midpalate. This is thanks to some firm,
dry tannins and acidity. Lots of extract and pure, super-ripe summer
berry fruit. Delicious stuff for current drinking.
Peasant Kasha, Potatoes and Mushrooms
Heavenly (Healthy) Macaroons
Adapted from Feeding the Whole Family, by Cynthia Lair.
Take the leftover kasha and potatoes from this dish and turn them into a
salad for lunch the next day! Add fresh chopped veggies, and some of your
favorite dressing.
1 Tbs. butter or extra virgin olive oil
1 small onion, chopped
2 cloves garlic, minced
1 tsp. sea salt
1 small red potato, cut into 1/4 inch dice
3-4 mushrooms, sliced
1 c. kasha
2 c. boiling water
freshly ground pepper
Directions: Heat the butter in a large pot. Add onion, garlic and salt,
sautéing them until the onions are soft. Once the onions are ready, add in
the potatoes and mushrooms. Cook for a few more minutes, covered, until
the mushrooms have released their juices and the whole mixture is lovely
and moist. Add kasha to the mix and stir, coating the grains well. Pour in the
boiling water and turn down the heat to low. Cover and simmer 15 minutes
until all water is absorbed into the grains. When finished, remove the lid and
allow the kasha to rest for about 5 minutes. Fluff and garnish when serving!
Serves 6.
Star Recommends: Monticello Vineyards Estate Grown Merlot—This
wine is showing great personality right on impact, the fruit is ripe
and full of lightly jammy red-berry and creamy mocha aromas. This
wine is full bodied and framed by light grip tannins. The light beam
of acidity keeps the wine in balance and will help this wine to age
gracefully.
Adapted from the Institute for Integrative Nutrition.
2 1/2 c. shredded coconut
1/2 c. whole wheat, spelt or alternative pastry flour
1/4 tsp. sea salt
1/4 c. brown rice syrup
1/4 c. maple syrup or honey
1 tsp. almond extract
1/3-1/2 c. water
Directions: Line a cookie sheet with parchment paper and brush it lightly
with olive or coconut oil. Mix flour, sea salt and coconut in a bowl. In a separate bowl, mix the wet ingredients together. Combine the dry and wet ingredients and mix thoroughly. Form batter into balls (keeping your hands wet to
prevent the dough from sticking). Bake for 20 minutes, or until lightly golden
on top. Enjoy! Yields 12.
Star Recommends: Chateau Lafurie Cuvee du Pin Galant—This blend
of Semillion and Suavignon Blanc from Bordeaux is a “working man’s
Sauterne” to quote Jerry. Sweet and light, it tastes of honey, tangerine, and pure sunlight. This bottle is so pretty we may just drink it all
ourselves. The acid on the finish is exactly what this wine needs to
keep it from being cloying. Stunning!
28
Please drink responsibly.
Roasted Vegetable Toss
Easy Butternut Squash Soup
1 tsp. minced garlic
1 Tbs. minced fresh rosemary (or other herb)
1/2 tsp. salt
4 Tbs. red wine vinegar
4 Tbs. olive oil
salt and pepper to taste
8 c. assorted vegetables, cut into equal-size chunks, such as: zucchini, onions, peppers, mushrooms, eggplant, parboiled potatoes, etc.
Directions: Mash garlic, rosemary and salt to a paste. Stir in vinegar, olive oil, salt and pepper. Toss in vegetables to coat. Heat oven to 350ºF. Pour
the coated veggies onto a cookie sheet covered with tin foil and roast for 1525 minutes, turning once. Serve over quinoa or by itself. Makes 4 Servings.
Star Recommends: Bonterra Organic Zinfandel—This wine has
aromas of brambly fruit and ripe blueberries accented with hints
of toasty oak and vanilla. The characteristically Zinfandel flavors of
plum, blueberry and black pepper lead to an elegant, balanced finish.
Reprinted with permission from MACSAC’s From Asparagus to Zucchini.
2 Tbs. butter or olive oil
3-4 cloves garlic, mashed with side of thick knife
1/2-1 c. chopped onion
2 1/2 - 3 lbs butternut squash, halved seeded and baked until soft (TIP: poke
holes throughout the squash and roast intact. When it’s soft, you can easily
peel off the skin and remove the seeds!)
4 c. chicken stock or 2 bouillon cubes dissolved in 4 cups hot water
1 bay leaf
pinch of sugar
1/2 tsp. or more curry powder
pinch nutmeg
salt and pepper to taste
2 c. milk (or soy milk)
Directions: Heat butter or olive oil in large saucepan over medium
flame. Add garlic and onions; cook, stirring often, 7-10 minutes. Puree the
cooked squash in a food processor and stir into onion mixture. Stir in stock,
bay leaf, sugar, curry powder, nutmeg, salt and pepper. Simmer 20-30 minutes. Remove bay leaf. Add the milk; heat buy don’t boil. Serves 6.
Star Recommends: Layer Cake Primitivo—Purple in color with black
fruit, cherries and whipped cream on the nose. Extremely creamy
and ripe fruit with spice and a bit of tartness on the finish. An excellent food wine.
Slow Cooker Sweet Potatoes
Adapted from the Institute for Integrative Nutrition
Throw these ingredients in a crock-pot and enjoy the warm, delicious
and fragrant food that practically cooks itself!
6 medium (2 lb.) sweet potatoes or yams, peeled and cut into 1/2-inch cubes
1 1/2 c. organic applesauce
1/3 c. maple or agave syrup
2 Tbs. coconut oil
1 tsp. ground cinnamon
1/2 c. chopped walnuts, toasted
Directions: Put chopped sweet potatoes into a slow cooker. Mix the
applesauce, maple/agave syrup, coconut oil and cinnamon and pour over the
potatoes. Cover and turn on low heat, and cook for 6-8 hours. Garnish with
nuts and serve! 8-10 servings.
Star Recommends: Ridge Three Valleys Zinfandel—Medium garnet.
Fresh raspberry, cherry. Scorched clay/earth minerals, white pepper.
Ripe briary fruit entry, elegant tannins, integrated oak spice, great
length.
Sarah and Tanya’s You-Must-Make-This
Dressing
Adapted from The Garden of Vegan, by Tanya Barnard and Sarah
Kramer
Another fantastic and easy to make recipe from the ladies who brought
us The Garden of Vegan cookbook. Top your dragon bowl with this, or a
salad, or anything, really!
1 green onion, roughly chopped
2 cloves garlic, minced
2 Tbs. maple or agave syrup
4 Tbs. apple cider vinegar
1 tsp. Dijon mustard
1 tsp. fresh chives
1 tsp. fresh dill
1 tsp. fresh parsley
1/2 olive oil
1/2 tsp salt
Directions: In a blender, puree all ingredients until smooth. Pour over
your favorite dish or salad, and enjoy!
29
NEWSBITES
Reprinted with permission.
LOW FOOD PRICES COMING TO AN END
According to Foodlinks America, the federal government’s Consumer
Price Index (CPI) for all food is projected to increase between 0.5 percent
and 1.5 percent, the lowest annual food inflation rate since 1992. The cost of
food-at-home, or grocery store prices, is expected to rise a similar amount,
while food-away-from-home is forecast to creep up between one and two
percent.
The CPI for all food increased only 1.8 percent between 2008 and 2009,
producing the lowest annual increase since 1967. Low dairy and fresh produce prices kept the increase at bay, and only a modest—3.5 percent—jump
in food-away-from-home prices caused shopper concern.
However, inflation and higher prices are beginning to shake up the American economy this fall, with prices for many staples, including milk, coffee,
beef, sugar, and cocoa, on the rise in recent months. Food manufacturers,
such as Kellogg, retailers like Kroger and restaurants like McDonald’s, have
begun to raise prices to offset the increasing cost of raw ingredients.
Food price increases have now begun to outpace overall inflation. The
CPI increase for all consumer items in September 2010 was at 0.8 percent
annually, the lowest 12-month increase in 50 years. The CPI for food during that time rose 1.4 percent however, and is predicted to climb over two
percent in 2011.
Prices are increasing in a world economy fed by growing demand.
Expanding consumer demand for beef in China, India and other rapidlygrowing nations has sent grain prices soaring, which in turn affects the cost
of producing chicken, other meats, bread, and pasta. A drought in Russia and
other weather-related problems are also tightening up food supplies and raising prices.
For more from Foodlinks America, see their newsletter at tefapalliance.
org/blog/archives/717#more-717.
O
P
N
H O
U
S
Open House
Saturday, Jan. 8, 2011
10am – 12pm
For children
entering kindergarten
E
E
Open House
Sunday, Feb. 13, 2011
1 – 3 pm
For all ages (K-8)
718 Gilmore St. (off Monroe St.), Madison, WI wingraschool.org (608) 238-2525
ad_5x6.375_2dates.indd 1
30
12/3/10 2:44 PM
CONSUMERS UNION
HERALDS SENATE
PASSAGE OF HISTORIC
FOOD SAFETY BILL
Consumers Union (CU), the
nonprofit publisher of Consumer
Reports magazine, today commended the Senate for approving
the FDA Food Safety Modernization Act (S. 510) that will give the
Food and Drug Administration
(FDA) the authority to order food
recalls and requires more frequent
inspections of food manufacturers.
A vote on the bill took place this
morning and passed with a vote of
73 to 25.
“Senate passage of this critically needed legislation represents
a major milestone for food safety
reform and for greater consumer
protection from food-borne illness,” said Jean Halloran, Director of Food Policy Initiatives
at CU. “We urge the House to
act promptly to pass food safety
through the Congress and on to
the President.”
“We thank the Senate for its
leadership in shepherding a bipartisan bill which will give the FDA
recall powers and better enforcement authority, both needed in the
wake of countless outbreaks of
E.coli and Salmonella in everyday
food products,” said Ami Gadhia,
policy counsel for CU. “A bill
signed by the President in time for
the holidays would be a terrific
gift for the nation.”
To see the press release from
Consumers Union, see www.consumersunion.org/pub/core_food_
safety/017162.html.
LANDMARK CHILD
NUTRITION IMPROVEMENTS TO BECOME LAW
The U.S. House of Representatives passed landmark child nutrition legislation in early December,
providing the biggest increase
in funding for the school lunch
program in decades, according to
the Center for Science in the Public
Interest (CSPI). The bill makes
it easier for qualified children to
receive free school meals, extends
after-school meals to more at-risk
children, and provides additional
technical assistance to local school
food service providers. And,
when signed into law by President
Obama, the Healthy, Hunger-Free
Kids Act sets the stage for the
elimination of soda and other junk
foods from schools nationwide.
“Simultaneously tackling
childhood obesity and hunger, this
bipartisan bill gets a lot of junk food
out of schools and a lot of healthier
food into schools,” said Margo G.
Wootan, director of nutrition policy
at the Center for Science in the
Public Interest.
The bill requires the United
States Department of Agriculture
(USDA) to update its nutrition
standards for foods that can be sold
through vending machines, a la
carte lines, and elsewhere on school
grounds. Current standards are 30
years out of date and apply only to
the cafeteria during mealtimes. In
addition to providing higher reimbursement rates for school lunches,
the bill ensures that money meant
for healthy school meals is not
diverted to subsidizing junk food
sold through a la carte lines in the
cafeteria.
For the full story from CSPI, see
www.cspinet.org/new/201012021.
html.
CONVENTIONAL CATTLE ON FACTORY DAIRIES PRODUCING “ORGANIC” MILK
The Cornucopia Institute, a Wisconsin-based farm policy research
group, announced in November that it is filing a formal legal complaint in
an attempt to immediately halt the United States Department of Agriculture
(USDA) from allowing factory farms producing organic milk from bringing
conventional dairy cattle onto their farms. Cornucopia claims the practice,
which places family-scale farmers at a competitive disadvantage, is explicitly prohibited in the federal regulations governing the organic industry.
According to The Cornucopia Institute, conventional replacement dairy
calves, typically bought at auctions, likely receive antibiotics, toxic insecticides and parasiticides as well as conventional feed during their first year of
life before being “converted” to organics—all practices strictly prohibited in
organic production.
Former USDA National Organic Standards Board (NOSB) Chairman
Jim Riddle, currently with the University of Minnesota, states, “To allow the
continuous introduction of conventional heifers onto organic farms is contrary to a holistic, systems-based approach; plus, it allows animals that may
have been given antibiotics or hormones, fed genetically engineered feed, or
consumed slaughter by-products [to be brought onto organic farms].” All the
practices referenced by Riddle are banned in the organic standards.
Just as they delayed the enforcement requiring pasture, and precluding
the feedlot confinement of organic dairy cows, the USDA has claimed they
need new rulemaking in order to close loopholes allowing conventional
cattle to be brought onto organic operations.
Although it appears that the new administration at the USDA recognizes
the impropriety of the current practice, their proposed solution has also been
to develop new tighter regulations. Many industry observers are concerned
that the rulemaking process could take another two years, or longer, until
tighter regulations go into effect.
To read the full press release from The Cornucopia Institute, see www.
cornucopia.org/2010/11/conventional-cattle-on-factory-dairies-producingorganic-milk/.
CLOSURE OF FIJI WATER FACILITY SHOULD BE
PERMANENT
Food & Water Watch Executive Director Wenonah Hauter and Board
Chair Maude Barlow released the following statement in late November:
“Bottled water company Fiji Water has pulled out of Fiji after the government imposed a tax of 15 Fiji cents per liter on the water, up from just onethird of a cent per liter. While Fiji Water’s announcement may be posturing
at this point in protest of the tax, the closure should be permanent. Fiji Water
exports bottled water to the U.S., which enjoys clean and safe water from the
tap, while half of Fijians lack access to safe water. There is something wrong
with this picture.
“Like oil in the 20th Century, water has become increasingly managed by
corporate cartels that move it around the globe, where it flows out of communities and towards money. The commodification of water will continue to
contribute to human rights abuses around the world, whether it helps bolster
undemocratic governments or drives water from a community where it is
needed.
“Water must be managed as a common resource, not as a market commodity. Unfortunately, celebrities, sports figures and American consumers
pay a premium for the Fiji Water brand, buying it at approximately 3,300
times the cost of U.S. tap water. According to the [Environmental Protection
Agency], a gallon of tap water costs consumers anywhere from .002 to .003
cents. A liter of Fiji Water costs approximately $2.19.
“Ironically, Fiji Water, Coca-Cola and PepsiCo have been named finalists for the Secretary of State’s 2010 Award for Corporate Excellence. It
would be extremely unwise for Secretary of State Hillary Clinton to honor
these corporations, which have been known to extract water from developing
countries that are facing water scarcity or that otherwise cannot meet residents’ needs for clean water and sanitation.”
See www.foodandwaterwatch.org/press/press-releases/closure-of-fijiwater-facility-should-be-permanent/ for more information.
SIGN UP FOR THE
LANDSCAPE PESTICIDE
REGISTRY
Look ahead to spring and
sign up now for the landscape
pesticide registry to be notified
of neighborhood pesticide applications next year.
“As you get ready for the
winter season, this is good time
to join the Landscape Pesticide
Advance Notice registry,” said
Debra Viedma, registry coordinator with the Wisconsin Department of Agriculture, Trade and
Consumer Protection (DATCP).
“Once you are on the registry,
you’ll receive advance notice
from professional businesses of
planned pesticide applications
that will be made to lawns and
landscapes near your home.”
She added, “The landscape
pesticide registry allows you to
be informed about professional
pesticide applications before the
small, red and white warning
signs appear in lawns in your
neighborhood,” Viedma said.
“The registry only applies to
lawn and landscape pesticide applications. It does not cover agricultural applications,” Viedma
explained.
To ensure that you will be
notified, state officials urge citizens to sign up now in order to
meet the February 1, 2011 deadline. For the full press release
and information on how to obtain
an application, see www.datcp.
state.wi.us/press_release/result.
jsp?prid=2576.
Family Dharma
Classes
The compassionate
teachings of Buddha
for the entire family
HOLIDAY
HOURS
NEW YEAR’S EVE:
REGULAR HOURS
NEW YEAR’S DAY:
CLOSED
Join us each month on
Saturday 10:30-11:30am
See online calendar for dates!
Everyone is welcome!
Akanishta Buddhist Center
17 N. Fifth Street
Madison, WI 53704
608-661-3211
meditationinmadison.org
31
GROOMING • BARK-N-RIDETM • DAYCARE • BOARDING
BOOK
NOW FOR
SPRING
BREAK!
663-WOOF(9663) • www.spawoof.net
D8;@JFEËJ
=8MFI@K<
THIS MONTH’S
WELLNESS
WEDNESDAY
IS JANUARY
5TH
1st w e d n e
s
y ea
a
d
month
off
Next month’s Wellness Wednesday is February 2nd.

January - Willy Street Co-op

Transcription

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