IN THIS ISSUEPAGE 1: Why Miso? PAGE 2: Board Briefs – Integrity GRC Board Members PAGE 3: Sarah Says Feedback from our Friends PAGE 4: Hey Honey! Onion Syrup PAGE 5: Plant-based Nutrition

PAGE 6: Swedish Crown Bakery Holiday Smorgasbord PAGE 7: Classes for the Curious Employee Spotlight PAGE 8: Face IT - Frankincense Annual Board Meeting PAGE 9: Anoka Classic Corner Welcome New Members Heart Health We Want You PAGE 10: Co-op Power

1917 2nd AveAnoka, MN 55303www.grassroots.coop | 763-427-4340

ISSUE 1 | SPRING 2013

GRASSROOTS CO-OP NEWSLETTER

PITHY PRODUCTS & PRODUCE

WHY MISO? | By Kevin Weingart

Miso, mee-so, is a traditional Japanese staple. It’s a fermented seasoning paste that can be used in many of the same ways we use salt. A few tablespoons per day will give you the benefit of vitamin B and K, manganese, zinc, amino acids and natural digestive enzymes which help digest the foods we eat. Each variety of miso has its own distinctive color, flavor and aroma. Dark miso is aged in wooden vats for up to 3 years,

while lighter miso is aged in less time. Miso can be added to soups, sandwiches, dressings, and marinades. Try these recipes:

• 1 tsp. miso, 1 mashed ripe avocado, a splash of lemon. • 1 tsp. miso, 2 eggs, splash of water. Scramble. • 1-2 tsps. miso, 2 tbls. water, 2 diced cloves of garlic. Add to steamed kale. Choose your favorite miso from the refrigerated section at GRC: Sweet White Miso – most popular, sweet flavor, creamy texture, low salt content, gluten-free; Chickpea Miso – chickpeas, brown rice, gluten and soy free; Azuki Bean Miso - highly nutritious, brown rice, azuki beans, gluten and soy free.

KEVIN WEINGART

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INTEGRITY | By Bill Bauer Last September several of your board members attended the “Build Your Board Conference” hosted by the Minnesota Food Co-op Board and the Northcountry Cooperative Foundation. All of us in attendance thought the conference was highly educational. I was personally enlightened and motivated and would like to share with you a snapshot of what I learned. The concept that impressed me most is “authenticity” as it relates to food cooperatives. If our co-op remains true to the goal of authenticity, we will continue building a community based food co-op. When people hear the name GrassRoots we want them to associate our co-op with such concepts as organic, sustainable, family-supported, quality of life, local food production, equitable income distribution among producers, and food safety, all of which are concepts of “authenticity.” Along with my spouse, I have been a member of the co-op for many years, too many to care to recall and of course the store has changed over time. But a main reason for which we joined the co-op long ago is still very important to me: food safety. I trust our co-op to supply us with only safe food, organic and otherwise. My enthusiasm for the perception that all food co-ops sell only safe food has not waned over time, but it was seriously questioned at the conference I attended. Mark Kastel, co-founder of the Cornucopia Institute, was the lead-off speaker and challenged a roomful of board members representing twenty food co-ops from Minnesota, Wisconsin, Iowa and South Dakota to maintain the co-op authenticity model. He then proceeded to expose the process of diluting these concepts of authenticity. We all know Sno Pack and Cascadian Farms are pure in the sense that they are organically grown and surefire safe, right? Well, maybe. Mark held up the packaging of a Cascadian Farms product and pointed to the labeling which read “Product of China”. There was an audible collective gasp at this huge incongruity! Immediately I was angered and frustrated, in that order. Are we being duped by General Mills, I wondered? I rushed into our store, made a beeline for the freezer section, pulled out a package of Cascadian Farms vegetables and searched for the origin. “Grown in the USA”. Whew! Mark’s example pointed out that not everything should be assumed. His explanation: Big Food wants to get in on the public swing to buy organic. Thus far the Food and Drug Administration doesn’t require food labeling information that informs consumers what is in our food, such as genetically engineered foods, despite a growing concern among consumers. Conversation about this issue will have to wait for another Letter from the Board.

BOARD BRIEFS

Grab a bite from the deli while visiting with a GRC Board Member. Share your concerns or compliments, ask some

questions and get some answers, or just say hello!

March 8 & 9

April 12 & 13

May 10 & 11

Every second weekend

of the month Friday 6pm-8pm

Saturday 10am-Noon

GRC Board Members

Officers

Bi l l Bauer

Greg Castagner i

Dav id Setness

Matthew Reinhart

Pat Nudd, President

Cass i Dutcher, Vice President

Chr isty Bru in , Secretary

Tony Baguss, Treasurer

FEEDBACK FROM OUR FRIENDS INTERESTED IN ADVERTISINGWITH GRASSROOTS?

Contact Sarah Super at sarah@grassroots.coop.

From the Desk of General Manager, Sarah Super

Send questions to sarah@grassroots.coop!

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I have been the General Manager at GRC for almost a year and it’s been a wonderful experience! The support I have received from our team, member-owners and customers has been unbelievable! My goal from day one was to consistently meet your needs and to create a memorable shopping experience for you. I’ve learned throughout the years that people shop at co-ops for various reasons, many say it’s because co-ops support their values of sustainability, eating organic and shopping local. For me it’s all of that, plus it takes me back to another time when things were simple, where everyone knew your name and sincerely cared about your well being. Co-ops are different than other retail environments in that many of the decisions made are by the member-owners, reflecting their values and yours. I’m sure you have experienced our passion for healthy eating and supporting local farmers when visiting with anyone of us. I love to visit with customers while they are either shopping or having a delicious lunch in our deli, so please ask for me anytime you want to share some feedback or just say hello! And, continue to look for exciting changes and new products to come! Thank you all for such a rewarding first year...I look forward to another great and positive year to come!

SARAH SUPER

“I have lived in Anoka for two years and one of the highlights we’ve found living here is our little healthy store around the corner. Now our kids ask us to go to the healthy store instead of Cub.” –Rachel I am so glad that you support our “healthy store” and that it is a highlight for you and your kids! –Sarah

“Oh my goodness you have your own coffee! I am so excited and it tastes so good!” –Susan

Yes, it’s so delicious and it’s from a local roaster who has a great reputation for great coffee. So happy that you like it! –Sarah

“Do you carry peanut flour?” –Allison Yes! We now carry peanut flour. –Sarah

“I was wondering if you would be willing to sell cabbage cut in half because a full one is too big to eat for one.” –Sarah What a great idea! Yes, I will have the produce manager have some cut up. If you don’t see any available ask and we will take care of it for you. –Sarah

“Oh my, the Indian food served in the deli on Fridays is so good! I come here every week for it!” –Cammie It’s very popular! I am so glad that you like it! –Sarah

SARAH SAYS...

MORSELS TO MUNCH

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HEY HONEY! | By Eileen Lindberg During your visit to the Co-op you have no doubt made a stop at the end of the first aisle to make a honey purchase. Good choice! Honey is a great immune system builder, a natural remedy for many ailments and is well known as a natural energy booster. Its anti-oxidant and anti-bacterial properties can help improve the digestive system and help you stay healthy and fight disease. I periodically start my day with a quick and easy cleansing tonic: before breakfast, mix 1 spoonful of honey with

lemon juice from half a lemon into a cup of warm water and enjoy. Honey equals anti-cancer. Honey does not cure cancer, but what many people don't think enough of or have overlooked is that honey possesses carcinogen-preventing and anti-tumor properties. For thousands of years, honey has been recognized as one of the most natural home remedies to treat a wide range of ailments and complaints including yeast infections, athletes foot and arthritis pain. Its anti-septic properties inhibit the growth of certain bacteria and helps keep external wounds clean and free from infection. One of the better known health benefits of honey is that it is able to help treat sore throats. Thanks to its anti-microbial properties, honey not only soothes throats but can also kill certain bacterium that causes the infection. Taking a spoonful of honey to soothe the inflammation or gargle with a mixture of 2 tablespoons of honey, 4 tablespoons of lemon juice and a pinch of salt can ease the symptoms.

In the unlikely event you or someone you know may be suffering from a hangover from drinking too much alcohol, combat its effects with this honey remedy: blend together 1 tablespoon of liquid honey with 5 tablespoons of orange juice and 5 tablespoons of natural yogurt until smooth. Honey is gentle on the stomach and contains a mix of natural sugars, such as fructose, which is known to speed up the oxidation of alcohol by the liver acting as a "sobering" agent. So what is the most popular honey at Grassroots Co-op? Ray Nicholson's Buckwheat Honey is by far, the first choice for many. The 2 pound glass jar of deliciousness sells for $8.99, making it a real "sweet" deal. The dark colored varieties of honey, such as buckwheat, contain the highest concentrations of anti-oxidants. I recently had the pleasure of visiting with Ray at his honey house in Wadena, Minnesota. Ray and his wife Lois live on the farmstead they purchased after being married nearly 70 years ago. Beekeeping is nothing new for Ray. His father and grandfather kept bees as did most other farms in those days. His best year of production yielded some 300 pounds of honey when Ray was a teenager. Ray has traveled extensively, entering his honey in state fairs and competitions across the country. Proof is in the picture, his honey is a winner!

Onions are great. They’re inexpensive, easily accessible, and can be used as potent medicine. Onion syrup has been made for centuries by my Eastern European ancestors (and probably across the world) to treat respiratory illness, particularly when the illness is accompanied by congestion and/or coughing spasms. Keep in mind, the more potent the onion, the stronger the medicine. This can work against you if you intend the syrup for children, in which case you may prefer a milder variety. I was always taught to use brown sugar to draw the juice out of the onion, but you can use honey, agave, or any other sweetener of your choice. Onion syrup is powerful but gentle, which makes figuring dosage easier. Always start small and increase your quantity as needed. Use about one teaspoon every four hours for a typically sized seven-year old child. Adults use a tablespoon.

• 1 cup chopped fresh onion & 2 tbs. brown sugar. • Put the chopped onion into a glass jar. Add sugar and shake the jar to distribute sugar evenly. • Cover loosely and leave overnight. By morning the syrup will have gathered on the bottom of the jar.

SIMPLE ONION SYRUP | By Macey Flood, Herbalist

RAY NICHOLSON,the honey guy

WHAT’S NEW AND FRESH?

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PLANT-BASED NUTRITION | By Nancy Scott Plant based nutrition. It's a phrase we often hear, but what does it really mean? With good reason, plant based nutrition or "Eat your fruits and vegetables" is one of the most common recommendations for a healthy diet. Numerous studies support the health benefits of plant based foods which are rich in antioxidants, vitamins, minerals, enzymes, fiber and phytonutrients. Alkaline forming, plant- based foods such as most fruits and vegetables help build the stepping stones to good health. Due to their nutrient rich content your body will be supplied with the nourishment it needs and cravings will be reduced. Once you adopt a nutrient- dense whole food diet you will be supporting a stronger, leaner body. Enzyme rich whole foods provide enduring energy through nourishment. Whenever possible, reach for real, fresh plant-based whole foods. However, sometimes our busy lifestyle does not allow us to prepare a healthy meal incorporating them. When time is limited, try the Vega line of products made exclusively with plant-based whole food ingredients. The All-In-One Nutritional Shake covers all the foundational nutrition your body needs. One serving supplies you with 15 grams of plant-based protein derived from hemp, sprouted brown rice, pea and sacha inchi along with fiber, omega 3 probiotics, greens, antioxidants, maca and essential vitamins and minerals. All-In-One tastes amazing and can be mixed with water or for a creamier version use rice, almond or coconut milk. Another Vega option is the Energizing Smoothie with the same protein blend with the added essentials of flax, greens and digestive enzymes. Both products are dairy, gluten and soy free and lightly sweetened with stevia. When you increase your consumption of plant-based whole foods or products made from whole food sources, you will definitely feel the difference and thrive!

EAT RIGHT, FEEL GOOD.

TICKETS

Feb 15–Mar 17

Apr 5–21

Apr 20–28

CONCERT SERIESAPRIL 11GB Leighton/Tim Mahoney JUNE 6Rogue Valley JUNE 21Alison Scott

NANCY SCOTTSupplement and

Skin Care Manager

Lookfor the

next issue this

summer!

GRASSROOTS CO-OP NEWSLETTER

SWEDISH CROWN BAKERYregular hours:

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By Eva Vörös-Sabet My husband and I took over the deli a year ago and it has been a fun and fantastic experience! I am not sure if you have tried our food yet, so I would like to tell you a little bit about us and our philosophy around the food that we create. I started cooking for my family at the age of seven. My first attempt at frying bread balls in a toy aluminum pot almost burned the house down. By fourteen I moved onto baking every night until my mother pleaded with me to stop because she was gaining weight! When I was eighteen I progressed to cooking for large dinner parties, focusing on a lot of diverse recipes from around the world. Cooking throughout the years has taught me the importance of using fresh local organic ingredients. It is important to have good tasting ingredients, so the food will taste good and there will be no need for additional salt or spices. At the Swedish Crown Bakery we cook for you just like we cook for our families. We always use sea salt, olive oil, purified water, and as much organic produce as we can. We hand chop, hand peel, hand zest…we do everything by hand. All our baked goods are made from scratch, every single one of them. If you haven't tried our food yet or our bakery items, I encourage you to do so. The menu changes every week, so there is something for everyone. I promise you will not be disappointed. Fari, my husband, is a wonderful cook and has made me many superb dishes over the years, but at the moment he is our sensational sandwich maker and leaves the cooking to me. Hopefully in the future we will be able to offer his remarkable creations as well. If there is anything new you would like to see on the menu, or if you would like to place a special order, please do not hesitate to ask. We love to talk with our customers. It makes us happy to make you happy! Hope to see you soon and please check out our menu on Facebook, posted every Sunday.

What’s happening at the bakery?

Weekday Lunch from11:30am-2:30pmSaturday Breakfast from 9:00am-1:30pm

The 2nd annual Swedish Crown Bakery’s Holiday Smorgasbord was a success! There was plenty of food to eat while music performed by Prairie Winds set the festive mood. Kudos to Eva and Fari from SCB!

Next year, stock up on Glogg for great gift giving for the 2013 holiday season!

GREEN COFFEE BEAN EXTRACT Here’s the buzz… kick up your metabolism and lose weight with Green Coffee Bean Extract. A natural supplement with the active compound chlorogenic acid inhibits the release of glucose in the body while it burns fat in the liver. Ask Nancy in our Wellness Center for additional information.

PRODUCT HIGHLIGHTHOLIDAY SMORGASBORD

Employee SPOTLIGHT!

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Take Your Health to the Next Level, Ruthi Mund, Tuesday, March 5, 2013, 6:30 p.m., Grass Roots Co-op, FREE. Learn how to eat right and heal naturally.

Medicinal Body Balms, Macey Flood, Herbalist, Wednesday, March 6, 2013, 6:30 p.m., Grass Roots Co-op, $5 Supply Fee. Learn the benefits of medicinal body balms and how to make them. Bring a container to class. www.herbalschmerbal.com.

The Basics of Seed Starting, Pat Nudd, Thursday, March 14, 2013, 6:30 p.m., Grass Roots Co-op, Class is Free. Start your own seedlings using unique varieties that will help boost yields and reduce loss due to pests and disease. www.willheal.com.

Nutrition with Dr. Waldron-Trapp, Thursday, March 21, 2013, 6:30 p.m., Grass Roots Co-op, FREE. Learn the best path to better nutrition. www.naturalfamilydoc.com.

Gluten-Free Cooking, Chef Cheryl, Thursday, April 11, 2013, 6:30 p.m., Grass Roots Co-op, $5 Supply Fee. Join Chef Cheryl as she shares with us her great tasting gluten-free recipes.

Flower Teas to Welcome Spring, Macey Flood, Herbalist, Wednesday, April 24, 2013, 6:30 p.m., Grass Roots Co-op,$5 Supply Fee. Learn the benefits of flower teas and how to make them. Bring a container to class.

GI Health with Dr. Waldron-Trapp, Thursday, April 25, 2013, 6:30 p.m., Grass Roots Co-op, FREE. Learn what foods and supplements are best to keep your gastrointestinal track healthy.

Worm Composting at Will Heal Farm, Pat Nudd, Thursday, May 9, 2013, 6:30 p.m. FREE. Learn the benefits of red worm composting, compost tea and castings for your vegetable garden.

Class info and updatesat www.grassroots.coop

REMEDY FOR RELIEF From Caleb Treeze Organics, an amazing Amish Herbal Remedy that actually stops leg, foot and hand cramps quickly and effectively.

PRODUCT HIGHLIGHTAARON VAIL started working with us in 2010 and quickly moved to managing produce and bulk products soon after. He enjoys creating vibrant displays and developing his own unique style when it comes to buying and managing the produce isle. Aaron has brought knowledge and artistry to his work and has developed a great rapport with local growers, benefiting our customers immensely. He attributes his success at GRC to his 7 years devoted to cooking and the many understanding and patient co-op members who helped him fine-tune what the average Anoka shopper desires. Aaron has met a lot of people along the way that have added to his outlook on business and life, and for that, he is very thankful. Aaron will be leaving GRC in March to pursue a career with Vail Tile, his family’s business. We’ll miss his friendly smile, professional attitude and approachable manner. All of us at GRC, members and staff, gained much by Aaron’s friendship and good nature, and for that, we are very thankful. From all of us at GRC, good luck Aaron!

AARON VAIL

5

Star

User

Rated!

Face IT

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FRANKINCENSE: THE KING OF ESSENTIAL OILS | By Viktoriya Hopperstad Frankincense is the "King" of all essential oils and is certainly amongst the oldest. It was well known during the time of Christ and was one of the gifts given at his birth. Frankincense trees grow without soil out of polished marble rocks. Deep cuts are made along the tree and the yellow milk-like juice that flows out soon hardens. The frankincense globules are scraped off and distilled for the essential oil.

Ancient Chinese manuscripts describe frankincense as a treatment for a range of ailments. Today it is still used worldwide for both medicinal and ceremonial uses. Treatments include easing aches and pains, clearing the lungs, skin tonics and soothing effects on the body and mind. Its sweet balsamic aroma is stimulating and elevating. Frankincense has comforting properties that help center the mind and ease stress and despair. This is NOT coincidental or "legend", science has proven that sesquiterpenes stimulate the limbic system of the brain which is the center of memory and emotions. Frankincense is one of several essential oils that has the sesquiterpenes compounds at the molecular level.

One of the oldest known medical records, Ebers Papyrus from 1600 B.C. lists the oil on hundreds of prescriptions and recipes. Frankincense was valued more than gold during ancient times and only those with great wealth and abundance possessed it. Today, the oil is valued for its skin-healing properties and support of respiratory function. It is safe to use on sensitive and dry skin and appears to be effective at balancing oily skin. It's used on sores, scars, and skin ulcers to reduce inflammation. You don’t have to be a “King” to experience the powerful benefits of Frankincense! It is one of the ingredients in Vika's Essentials Anti-Wrinkle Serum located at the Grass Roots Co-op in their Wellness Center. Vika’s Organic Skincare is created by Viktoriya Hopperstad from Burnsville, MN. It is formulated and hand crafted without the use of chemical or synthetic ingredients!

By Matt Reinhart, Board Member and Longtime Co-op Employee

Greetings fellow Member-Owners of Grassroots! I would like to take a moment to talk about our upcoming annual meeting and hopefully convince many if not all of you to attend. An annual meeting is a wonderful opportunity for shareholders to interact with other members. In addition, our annual meeting will be a great chance for members to hear from the Board of Directors, management, and guests on issues related to the Cooperative. Furthermore, the annual meeting is a nice time for members to give their input on Co-op related issues. This year our discussion will emphasize local issues. To support a thriving local economy, there has been a resurgence of groups and individuals trying to keep all

things local. On this topic we will hear from longtime local farmer and member of Grassroots, Bruce Bacon. Stay tuned for information on additional speakers. There will also be snacks and beverages provided for attendees.

The meeting will take place on Sunday, March 24th from 10:30 a.m. until 12:30 p.m. at Anoka City Hall located at 2015 First Ave N, Anoka, MN 55303. I hope to see you there!

BEAUTY & BODY

ANNUAL BOARD

MEETING NOTICE

FRANKINCENSE TREE

ANOKA CLASSIC CORNER

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Our ancestors had the right idea, live in a small community and eat local! The Paleo Diet Cook Book by Dr. Loren

Cordain shows us how we can optimize our health by following the diet of our Paleolithic ancestors who subsisted on gathering plants and hunting. Not that we all have the time and resources to source our own food, but learning how to eat the foods we were genetically designed to eat could make a big difference in the quality of our lives!

EVERY MONTH IS HEART-HEALTH MONTHBy Penny McLean February is usually the time we think about hearts, chocolate covered ones. But, at GRC, we think about your heart every month, the real one. To keep your ticker happy and help prevent heart disease, make good heart- healthy choices. From breakfast to dinner, there are numerous foods to choose from. Whole grains are a great option in the morning to increase your fiber intake and to fire up your metabolism. Oatmeal, for example, is rich in soluble fiber which absorbs cholesterol from the blood stream and helps lower LDL (bad cholesterol). Adding a few berries to your oatmeal or other whole grain cereal offers the additional benefit of antioxidants and vitamin C. Besides oatmeal, here are a few heart-healthy foods to consider adding to your daily diet: apricots, avocado, bananas, beans, berries, coconut oil, cranberry juice, figs, flaxseed, garlic, ginger, lentils, macadamia nuts, pecans, pumpkin seeds (raw), salmon, sardines, spinach, turmericand walnuts.

HEART HEALTHBy Sarah Gustafson The Grass Roots Co-op wants customers and member-owners to think of GRC as their go to grocer, lunch spot and supplement shop. Each time shoppers step into the store they will enjoy a warm hello and pleasant interaction with knowledgeable staff. Unlike other grocery stores, GRC is considered a store owned by YOU! GRC provides the community with fresh organic produce, healthy packaged goods, free-range meats, chemical- free personal care products and eco-friendly home care products. And, they are committed to providing continuous healthy living education. Look for class offerings by a local herbalist, naturopathic physician, chef and organic farmer. As concern continues to grow over conventional food production methods, the best way to ensure safe food reaches your plate is to consider becoming a member-owner of the Grass Roots Co-op. It’s where locally grown produce and organic products provide the highest quality nutrition for healthy humans and the planet. Consider becoming a GRC member-owner to help support local farmers. Receive monthly discounts, member-specials and lifelong membership, plus more! Next to planting a garden, the GrassRoots Co-op is the best way to eat local!

WE WANT YOU!

WELCOME, New Members!Kenneth Barr

Gi lda BurrChr ist ine Campbel l

Angela FosterStacy & Jason Heim

B JohnsonCar i Judson

Mel issa Mart inezMatt Mi l lem

El izabeth Moel lerKel l i Rolstad

Lor i SchwichtenbergLisa & Jerome Shear

Jenn i fer ThurmanChr ist ine WienerApr i l Wooster

CO-OP POWER ENSURING A SUSTAINABLE FUTURE

THE BEAUTY OF SEEDS | By Amber Fors “We are food: we eat food, we are made of food, and our first identity, our first wealth, our first health, comes from the making, creating, giving of good food.” – Dr. Vandana Shiva For thousands of years, seeds have been the first link to our food chain. Yet as consumers of food, seeds are not often our first thought when compiling a grocery list. Nor are they what we praise after finishing a delicious meal. In her book Manifestos on the Future of Food and Seed, Dr. Vandana Shiva notes, “Since the onset of the Neolithic revolution some 10,000 years ago, farmers and communities have worked to improve agricultural yield, taste, and nutritional value.” While at times we may feel a disconnect from the source of our food, and ultimately the seed, we still have the power to fight the

erosion of seed and food diversity that communities all over the world have created. Whether you purchase the beautiful carrots from Featherstone Farm, or to look into Non-GMO options within the bulk section, know that you are voting for a distinct seed paradigm. This paradigm empowers local farmers, the organic movement, nutritional properties, sustainability, cultural diversity, great tasting food, and of course you and your local community! It is my hope that our Grass Roots community can begin discussing seeds; their past, present, and future. Shiva describes seeds as “an expression of hope”, something we can all think about the next time we bite into a crisp apple, prepare a beautiful quinoa dish, or daydream of our gardens on a cold Minnesota day. Interested in more of what Dr. Vandana Shiva has to say? Visit www.navdanya.org/home, or check out a few of her books at your local library. Looking to discuss the future of food and seed? Find me, Amber, working hard to provide you with good food at Grass Roots Cooperative!

1917 2nd AveAnoka, MN 55303

www.grassroots.coop | 763-427-4340

HOURS OF OPERATION: M-F, 8am-8pmSat, 9am-6pmSun, 10am-5pm

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AMBER FORS