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3 Rivers Natural Grocery Co-op & Deli Currents June 2019
June 2019
When days are long and weather beautiful a quick-to-the-table meal is in order. You might be “picking” your weekly produce at your Saturday morning trip to the Farmer’s Market, your regular shopping trip to the co-op, or, soon, from your own garden plot; the season from fresh-from-the-ground veggies is arriving! Our local offerings in Produce are trickling in from Fox Trail Farms in Albion (lettuce, asparagus, kale), Joyfield Farms in North Manchester (rhubarb), Andorfer Acres in Fort Wayne (herbs, potted spray-free flowers). We can’t wait to see all the delicious produce they will bring us this year!
When you are planning your stir fry a heavy skillet that holds the heat well is essential—you may have one already. Curved sides are an asset when it comes to stirring. A lid is also necessary for some vegetables, which may require a few minutes of steaming. Once you find the right pan, you’ll be delighted to discover how easy and fast it is to stir-fry.
Choosing Ingredients Next up is choosing your ingredients. You’ll need oil, water, broth or sauce, meat or tofu, and vegetables. Traditionally, Chinese cooks use peanut oil but you can also use canola or a mildly flavored olive oil. Raw meat or poultry should be chopped into thin slices that will cook fast, and tofu or cooked meat just needs to be heated long enough to absorb the flavors of the rest of the ingredients. In this style of cooking, meat is a condiment rather than the main course, so large amounts of meat are not necessary. Water, broth or sauce helps to cook the vegetables and add flavor.
Not all vegetables work for stir frying; use vegetables that are not too dense or dry (like winter squash or potatoes), as the heat of stir-fry cooks the vegetables in their own internal
1612 SHERMAN BLVD. FORT WAYNE, IN • 260-424-8812
moisture. Onions, garlic, and all kinds of tender greens like spinach and chard, as well as bok choy and Chinese cabbage are stir-fry standards. Red and green cabbages, snow peas and sweet peppers, broccoli and asparagus, tomatoes, celery and Brussels sprouts all stir-fry well when cut to the right size. Asian vegetables like daikon, a giant white radish, gai-lan (Chinese kale), Chinese broccoli, which is mostly succulent stalks, and whole young pea plants are also delicious. And for the brave, there are fresh hot peppers.
Preparing Ingredients Chop the vegetables and other ingredients into slices of approximately even thickness. You want the pieces big enough that they don’t fall apart and small enough that they can cook through fast. Soft vegetables like tomatoes can be chopped into halves, quarters or eighths , whereas carrots should be julienned or sliced into coins. Cut Brussels sprouts in half, and slice vegetable stalks (which are nutritious and delicious) on the diagonal so they will cook quickly.
Cooking Ingredients in Sequence Once you have your ingredients chopped, the remaining trick is to add them in the right sequence. Heat the skillet, add 2 tablespoons of oil heat it well. A drop of water should sizzle if added, but the oil should not be smoking. Once the oil is hot, onions and garlic go first. When they start to look transparent, add uncooked meat. Give that a couple of minutes and then remove it with a slotted spoon. Then come carrots, celery, broccoli or other vegetables with stalks.
Finish with tender greens, tomatoes or other more delicate vegetables and as they begin to soften, return meat or add tofu to the mix. Greens may require a few tablespoons of liquid and a minute or two of cover with the lid to cook properly. A minute or two before vegetables are finished cooking, you can finish the dish by stirring in a light sauce of 1/2 cup water, 1 teaspoon soy sauce and 2 teaspoons of corn starch well mixed before it is added. This gives it that (mild) Chinese restaurant flavor. Or you can use other bottled sauces instead: Hoisin, sweet and sour, black bean or ginger sesame all work. Table condiments such as toasted sesame oil, hot chili oil, chili paste, soy sauce or Sriracha sauce are another way to pump of the flavor and, at the same time, allow eaters to tailor their dish to their individual preferences.
Steamed rice is the classic complement to a stir-fried meal—just remember to start it first, as it takes longer to cook than does the stir-fry. Rice noodles also make a delicious accompaniment; follow the instructions on the package to pre-soak them, and cook them separately from the vegetables. The more you stir-
(Continued on page 3)
by Sarah Mandel, Co+op, Stronger Together
Sensational Stir Fry
2 3 Rivers Natural Grocery Co-op & Deli Currents June 2019
Mine. Yours. Ours: Owner News You Can Use
Cycle A Sales: June 5-18
Special orders due June 2
Cycle B Sales: June 19-July 2
Special orders due June 30
Hemp History Week is June 3-9 and Sales Cycle A (June 5-18) features savings on hemp items including Dr. Bronner’s bar soaps (2/$5!), Nutiva organic shelled hemp seeds, Manitoba Harvest hemp protein powder, and the “Canna Cell” (hemp stem cell) line of Andalou Naturals.
Porch swinging and sipping on cold drinks are the perfect weekend balm for the week past. Whether you add a little extra something to your cold beverage or drink as is, both A & B sales bring you lots of options. In the first round of sales you’ll save on S Pellegrino sparkling water or fruit beverages, Izze Sparkling Juice, kombucha from Health Ade, GTS, or Kevita. The second round of sales includes Santa Cruz Lemonade, Mountain Valley Spring Water, Lakewood Organic Juice Blends, Wtrmln Wtr Cold Pressed Watermelon Juice, Kevita probiotic drinks, and Alo Aloe Drink.
Sales Cycle B is packed with summer deals: ice cream sandwiches and bars (dairy and non-dairy), Applegate Naturals hot dogs, Field Roast vegan sausages, Woodstock condiments (ketchup, pickles, mustard) and All Natural Lump Hardwood Charcoal, s’mores fixin’s (Endangered Species chocolate bars, Dandies vegan marshmallows, Annie’s Organic Honey
Grahams), All Terrain herbal insect repellant, and Alba Botanica spray sunscreen. What’s missing? Perhaps a wagon for your outdoor fun? You’ll have a chance to win a Woodstock Wagon in a drawing this round of sales!
As always, owners save an additional 10% on case orders, even on sale items! Note the dates above to get your orders to get your savings in by our last order. Case orders must be paid for and picked up by the last day of the sale.
Own it! Interested in how being a
co-op owner works? Ask a cashier for more
information!
It’s easy to become an owner and you will own an equity share of a local business!
We are Co+op, Stronger Together!
Current Co-op Membership Total Owner Households-1,902 Total Fully Invested Households-832 New Households-6 (April 20-May 26) *These numbers include Active & Inactive Owners
We were “the co-op that cried construction” last summer! This year we have waited until the gravel and trucks have arrived to spread the word.
The city will be using our parking lot off and on for several weeks at a time to store equipment needed for road repair in the neighborhood. Vehicles and equipment will be in the upper area of our lot and should not affect shopper parking toward the building. We ask for your patience as we accommodate the city’s needs during this intermittent period. Won’t we all be pleased to have smooth roads for our shopping trips?
Your co-op will be participating in the PBS39 Explorer Day for kids. Isn’t it fun that it
has the same name as our free fruit program for children? If you are unaware, we
have a basket at the entry way that children may pick a piece of organic fruit from
while parents shop. Healthy and delicious!
We all have good intentions when it comes to our health and, perhaps,
our reading list. Raise both up a notch with our new book club, focused
on books about health/wellness issues. Current book is The Blue Zones:
9 Lessons for Living Longer from the people who’ve lived the longest
(2nd Edition) by Dan Buettner.For our June meeting we will discuss the
final chapter (Your Personal Blue Zone). We will be discussing summer
meetings and choosing the next book. Watch for details here next month!
Monday, June 10, 7 pm in the Café
3 3 Rivers Natural Grocery Co-op & Deli Currents June 2019
fry, the more you’ll appreciate the versatility of this technique---it’s great for a quick supper for the family, with fancy ingredients to impress company, and even as a way to turn veggies you have on hand into something tasty.
As you plan your stir fry be sure to peruse our new stir fry kits in the Produce Department. Pre-cut veggies reduce your chopping time, bringing your dinner-to-the-table time down to near minutes! Read on for recipes to give your stir fry variety!
(Stirfy, continued from page 1)
GINGER SPIKED SHIITAKE SAUCE
Hot and spicy with fresh ginger, this bold flavored, easy-to-make pan sauce adds punch and sophistication to rice, vegetables, meats and poultry. Ingredients
2 c Shiitake Mushrooms, de-stemmed and sliced 2 T Fresh Ginger, minced 1 T Oil 1 Toasted Sesame Oil 1 T Mirin Rice Wine ¼ c Tamari 1/
3 c Seasoned Rice Wine Vinegar ¼ c Water 2 tsp Cornstarch
Preparation
Heat the oil over medium heat. When hot, add the shiitake mushrooms and sauté 2-3 minutes. Add the ginger and sauté 1 minute more. Add the sesame oil, mirin, tamari and rice wine vinegar, bring to a boil and reduce to a simmer for 3 minutes. In a small cup, combine the water with the cornstarch, mix well, then add to the sauce. Stir well. Reduce until the sauce coats the back of a spoon.
© Co+op, Stronger Together
SWEET & SPICY SESAME SAUCE
Ingredients 3 t Tamari 1 t Rice Wine Vinegar 1 T Honey ¼ tsp Crushed Red Pepper Flakes ½ tsp Sesame Seeds, toasted
Preparation Whisk ingredients together and set
aside. Sauté a variety of vegetables like carrots and onion (2 minutes), adding softer veggies like asparagus, mushrooms, etc for another 2 minutes. When cooked to your liking add the stirfry sauce and heat through. Serve over rice or quinoa.
Optional: Add a leftover protein like cooked meat, tofu, or seitan.
© Co+op, Stronger Together
SPICY PEANUT SAUCE
This easy stir-fry is flexible. Try adding carrots, mushrooms, green beans or peas in place of the snap peas or in addition to them. Add chicken or tofu. If you like a spicier sauce, add a pinch of red chili flakes when sautéing the vegetables or serve with a Sriracha-style hot sauce at the table.
Ingredients ¼ c Creamy Peanut Butter 1 T + 1 tsp Soy Sauce or Liquid Aminos 2½ T Hoisin Sauce 3 T Water
Preparation Whisk ingredients together and set aside. Warm oil and cook tofu or chicken through. Add cabbage and snap peas and sauté until cabbage is soft and snap peas are crisp-tender. Add stirfry sauce and heat through. Serve over brown rice or with noodles.
© Co+op, Stronger Together
Music in the Café ♫♪
June 3, 6:30-8:30 pm 1st Mondays
Southern Appalachian Fiddle Music Jam (NOT bluegrass)
June 17, 6:30-8:30 pm
3rd Mondays
Traditional Irish Music Jam
June 24, 6:30-8:30 pm 4th Mondays
Traditional Music Jam
These toe tapping tunes are played by a different gathering of musicians each week.
Come to listen or bring an instrument to play along!
MISO GINGER STIR FRY WITH SEA VEGETABLES
Served over brown rice or hearty ramen noodles, this stir-fry makes a delicious main course. Or for a warming soup, add a cup or two of vegetable broth and cubes of marinated tofu. A dash of chili oil will bring some extra heat!
Ingredients ¼ c dry Arame Seaweed 3 T White Miso Paste ¾ c Water 1 T Tamari 1 T Honey 2½ T Fresh Ginger, minced 1 tsp Sriracha Sauce or more to
taste (optional) 2 T Sesame Oil
2 c Chard, stems removed, chopped 1 c Onions, julienned ½ c Carrots, sliced into half-moons (1 medium carrot) 1 c Broccoli Florets ¼ c Celery, sliced (approximately 1 rib) 1 c Green Beans, cut in 2-inch pieces
½ c Shiitake Mushrooms, sliced
Preparation To make a stir-fry sauce, whisk together the miso, water, tamari,1 teaspoon of the minced ginger, Sriracha sauce (if using), and honey. Set aside.
Heat the sesame oil in a large sauté pan over medium-high heat. Add onion and sauté until softened. Add carrots and celery, sauté for 2 minutes and then add the remaining ginger and sauté for 2 minutes more. Add green beans, mushrooms and broccoli and sauté an additional 2 minutes.
Add the miso sauce and seaweed to the pan, reduce the heat and simmer, covered, for 5 minutes. Add the chard and steam for 2 minutes.
© Co+op, Stronger Together
4 3 Rivers Natural Grocery Co-op & Deli Currents June 2019
The Fruit & Veggie Grilling Guide
Giving fresh vegetables,
stone fruit, and even
lettuce a turn on the
grill will intensify their
flavor, with delicious
results.
5 3 Rivers Natural Grocery Co-op & Deli Currents June 2019
6 3 Rivers Natural Grocery Co-op & Deli Currents June 2019
Join us for
Featuring the documentary
Biggest Little Farm
The Biggest Little Farm chronicles the eight-year quest of John and Molly Chester as they trade city living for 200 acres of barren farmland and a dream to harvest in harmony with nature. Through dogged perseverance and embracing the opportunity provided by nature's conflicts, the Chester’s unlock and uncover a biodiverse design for living that exists far beyond their farm, its seasons, and our wildest imagination. Featuring breathtaking cinematography, captivating animals, and an urgent message to heed Mother Nature’s call, The Biggest Little Farm provides us all a vital blueprint for better living and a healthier planet.
Note this screening is off-site at Cinema Center (downtown). We will have a limited number of free passes to share. Contact Heather via email ([email protected]) to request a pass! This film will be showing at Cinema Center from June 7 thru 20.
UNDERSTANDING SUPPLEMENTS THURSDAY, JUNE 27, 6:30 pm, in the Café
When purchasing supplements, don’t get caught up with ads and
fads. Create a list of what you need as basics and know why! Having
the right balance helps your immune system to prevent versus
treating illness.
Integrative Pharmacist Greg Giant of Authentic Pharmaca will help
you create a short list of preferred vitamins, minerals, probiotics,
medicinal herbs and oral products.
Reserve your spot for $10 at https://bit.ly/2VYBaBt
BLACK BEAN & CORN SALAD
This Tex-Mex favorite is right at home served with grilled fish or burgers, or add diced cooked chicken to create a Santa Fe-style salad, served on a bed of greens, in a soft flour tortilla or atop a crisp tostada shell.
Ingredients 1 15-ounce can black beans, rinsed and drained 1 cup corn kernels, fresh or frozen (thawed) 1 large tomato, seeded and diced 1 medium green pepper, diced 1 bunch green onions, diced 1 tablespoon jalapeno pepper, finely chopped 2 cloves garlic, minced 2 teaspoons chili powder 2 teaspoons ground cumin 2 teaspoons Dijon mustard 1/4 cup fresh lime juice (about 2 limes) 1/4 cup olive oil Salt and pepper to taste 8 ounces feta cheese, crumbled Preparation In a small mixing bowl, whisk together the garlic, chili powder, cumin, lime juice, Dijon mustard and olive oil to make the dressing. In a large mixing bowl, combine the beans, corn, tomato, green pepper, green onions, and jalapeno pepper. Add the dressing, mix well and season
with salt and pepper. Top salad with crumbled feta cheese.
© Co+op, Stronger Together
7 3 Rivers Natural Grocery Co-op & Deli Currents June 2019
General Manager Janelle Young
Management Staff Alisha Dunkleberger
Robin Holman
Three Rivers Co-op Natural Grocery & Deli
1612 Sherman Blvd. Fort Wayne, IN 46808 (260)424-8812 www.3riversfood.coop
BOARD OF DIRECTORS President
Scott Kammerer
Vice President Daniel Whiteley
Secretary/Treasurer James Ringswald
Stephanie Demorest
Sarah Hyndman Lindsay Koler Kristen Macy Robert Novak
Kelly Vandemark
Owners may contact the board thru email:
NEWSLETTER STAFF
Editor/Design & Layout Heather Grady
Want more? Owners can sign up for our owner only newsletter to get unadvertised specials, deli menus, fliers, and
info about events. Non-owner shoppers can receive a monthly
newsletter as well. Send an email to
[email protected] or visit our webpage at www.3riversfood.coop/
newsletter/
This Just In!: New & By Special Request
Featured new items and news! Submit your own product request using the slips on
the board at the front of the store.
Haven’t found a plant-based milk that your taste buds love? Hope & Sesame has launched the first (and only) sesame seed based “milk.” With 8 grams of protein and 120 calories per serving, Hope & Sesame organic sesame milk delivers as much calcium as whole dairy milk, with less sugar, more vitamin D and no dairy allergens or lactose. Sesame is a natural source of vital minerals like copper, magnesium and iron, and is laden with rich amino acids. Sesame seeds are also more sustainable than other seeds and nuts because the crop can grow in moisture or heat-stressed environments. On average, sesame seeds take about 125 days from planting to harvest, while other sources of nondairy milk, like tree
nuts, take years. Find it in Unsweetened, Vanilla, and Original with the other non-dairy shelf stable milks.
Need a chip for dippin’ but need or want to avoid corn and rice? Long time co-op brand Garden of Eatin’ has developed a line of chips made with root vegetables (including cassava) and seeds. Free from grain, legumes, soy, and dairy; certified Paleo, vegan, and made with High Oleic Sunflower Oil, these chips are ready to meet your favorite salsa or bean dip! Available in the chip aisle in Everything, Garlic Dill, or Citrus Infused Sea Salt.
You’ve been asking for trace mineral drops and we have them in! Trace Minerals ConcenTrace Trace Mineral Drops is an all natural concentrated complex of full spectrum , naturally-occurring ionic trace minerals from Utah’s inland sea that’s made by using ConcenFlo, a proprietary harvesting process. Ideally, minerals should come from eating raw produce. However, even eating a raw food diet isn’t enough since researchers have proven that soils have been depleted of minerals. Therefore if it is not in the soil, it’s not in the food. Taking ConcenTrace every day ensures you are getting a full spectrum of ionic trace minerals, which are the same kind of bioavailable ionic trace minerals found in foods. You’ll find the concentrate drops in 3 sizes, 6 kinds of Power Pak trace mineral drink packets, and Trace Minerals Research Magnesium Flakes, Liquid Zinc, Liquid Iodine, Magnesium Spray, and Magnesium
Gel.
Also new to grocery shelves: Alpha Foods plant based burritos in Mexical, Pizza, and Chick’n Fajita; Tosi Organic Super Bites in Almond, Blueberry Almond or Cashew; From the Ground Up Sea Stalk Cauliflower Stalks or Butternut Squash Pretzels; Red’s Organic Burritos in Steak & Cheese, Chicken Cilantro Lime, or Bean & Cheese; Kite Hill non-dairy Cream Cheese in Everything or Strawberry; Patagonia Provisions Organic Fruit Bars in Apricot Almond, Inca Berry Almond or Mango Almond; LaraBar Protein Bars in Almond Butter Chocolate, Apple Cobbler, or Chocolate Peanut Butter Cup; Feel Good Foods Snack Bites (with cauliflower crust) in pepperoni or 3 cheese.
And in Wellness: Solaray Collagen Bone Complete; KAL Magnesium Taurate, D-3 K-2 Dropins; Source Pure 100% THC-Free CBD (non-hemp derived) MyChelle Ultra Hyluronic Water Mask.
8 3 Rivers Natural Grocery Co-op & Deli Currents June 2019
1612 Sherman Blvd Fort Wayne IN 46808 Hours: Sundays 10 am-8 pm, Mon-Sat 8 am-9 pm
www.3riversfood.coop
(260) 424-8812 June 2019
PRESORTED STANDARD
U.S. POSTAGE PAID FORT WAYNE, IN PERMIT NO. 2092
IN THIS ISSUE:
Sensational Stir Fry, page 1
Events, Co+op Deals, page 2
Stir Fry, cont’d, page 3
Fruit & Veggie Grilling, pages 4 & 5
Events, Co+op Basics Recipe, page 6
This Just In! (new products), page 7
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