Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods

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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
co-op beet
       WINTER 2019

       INSIDE THIS ISSUE:
       + GAME DAY FLAVORS p.3
       + BOARD ELECTIONS ARE COMING! p.7
       + VALENTINE’S DAY TRADITIONS p.8
       + THE STORY OF FAIR TRADE COFFEE p.14

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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
A natural foods cooperative since 1976

         721 South State Street
            Ukiah, CA 95482
           707 462-4778 Store
          707 467-9720 Annex
          www.ukiahcoop.com
      e-mail: UNF@ukiahcoop.com

            Store Hours
     Daily 8:00 am to 8:00 pm

         UNF Management
             General Manager
              Lori Rosenberg
             Facilities Manager
               Don Buchanan
                  Finance
                Anne Wright
                Front End
               Lodie DeAlba
                 Grocery
               Seb Strzelecki
             Human Resources
               Susan Winter                     We envision a community in which everyone has access to
          Information Technology                healthy food, where Ukiah Natural Foods Co-op is a vital
                Vinay Singh                     part of the local food system.
          Marketing & Outreach
             Lisa Ludwigsen
                                                To sell trusted food, with knowledge and compassion.
                  Produce
                Libee Uhuru
                 Wellness
                Chris Jepson                    Provide and promote organically grown, sustainably
                                                produced food, goods, and services that are locally and
              Co-op Beet                        regionally sourced whenever possible.
             Managing Editor
             Lisa Ludwigsen                     Promote the health and wellness of our community by
                                                providing facilities, resources, and information, and by
                   Editor
              Lori Rosenberg                    offering effective, positive community education and
                                                services.
               Art Director
      Nicole Martensen - Tierra Design
                                                Embody and model sustainable, humane, equitable, green
                Contributors
      Lori Rosenberg, Lisa Ludwigsen,
                                                ways of working and living, creating and maintaining an
Win Stiles, MaryLou Leonard, Jesse Carlstedt,   ideal workplace.
         Roman Yanish, Chris Jepson,
       Nicole Martensen, C.J. Hamner.           Add to the enjoyment and enrichment of our greater
                                                community ventures and networks.
 Views expressed in the Co-op Beet are the
writers’ opinions and are not necessarily the
    views of Ukiah Natural Foods Co-op.         Have fun doing it!
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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
TABLE OF CONTENTS

                                                                                                      Message From Lori . . . . . . . . 3

                                                                                                      All About Our Shelves . . . . . . 4

                         GREETINGS FROM THE                                                           Classes at the Co-op . . . . . . . 5

                          GENERAL MANAGER                                                             Community Grant Report. . . 6

                      Lori Rosenberg — Ukiah Natural Foods Co-op                                      The Board Room . . . . . . . . . . 7
                      General Manager
                                                                                                      Valentine’s Day Traditions . . 8
As the Co-op heads into its 43rd year, we wish     event. Details of that event will be in the
all of you a happy and healthy new year and a      second quarter Co-op Beet, on our website,
                                                                                                      Co-op Recipes . . . . . . . . 9 - 10
heartfelt thanks for your continued support of     and in the store.
our great community local grocery store.
                                                   As 2018 ended, we employed an average of           Winery Profile. . . . . . . . . . . . 11
Beginning in January we are shifting our           100 staff who work hard to keep the Co-op
bimonthly newsletter, the Co-op Beet, to a         moving forward. The average tenure is 4.2
quarterly schedule. Look for the new edition,      years. The level of customer service and care      Words on Wellness . . . . . . . 12
featuring updates, recipes, and info on classes    that is offered to shoppers is stellar and I
and events in early January.                       am often stopped by shoppers who want to
                                                   tell me how friendly and helpful our staff is
                                                                                                      Evolution of Organic. . . . . . 13
To keep you informed of up-to-the-minute           in their service. The 2018 member/shopper
news, we will be sending electronic E-Beets        survey that 449 respondents completed
                                                                                                      Equal Exchange . . . . . . . . . . 14
to your email account. If you don’t already        reflected how happy shoppers are with the
receive the E-Beet, please provide us with         level of service they receive at the Co-op. We
your email address. Send us an email               are constantly working on ways to enrich your      Customer Profile . . . . . . . . . 15
at outreach@ukiahcoop.com, or stop by              shopping experience by sourcing the best
Customer Service. We want everyone to know         local, sustainable products we can find that
what we’re doing and what we’re excited            meet our strict product standards.                 Co-op Calendar. . . . . . . . . . . 16
about as the year progresses. Also, be sure to
check our Facebook and Instagram pages for         As the new year begins, we will be submitting
frequent updates.                                  final plans to the City of Ukiah Building
                                                   Department and Mendocino Environmental
This year, there will be three Board of            Health Department for the two-story 5,000+
Directors seats open for election, each for a      square foot addition to the north side of our        INTERNATIONAL
three-year term. If you have experience and        building. This expansion is focusing on deli,       CO-OP PRINCIPLES
particular business skills that could be helpful   prepared foods, and food service. Some of
to UNF, please consider running. We would          the new services will include a hot food bar,
value your participation to help oversee the       hot sandwich options, and expanded grab-
                                                                                                    1. Voluntary & Open Membership
operations and plan for long-range security        and-go selections. You will be able to enjoy     2. Democratic Member Control
and viability in the best interests of the Co-op   eating in the new sit-down dining area and
and its members.                                   there will be three restrooms for customer
                                                                                                    3. Member Economic Participation
                                                   use. We are so very excited about this project   4. Autonomy & Independence
Interested candidates can access an                and hope you will be too.
application packet online at ukiahcoop.
                                                                                                    5. Education, Training & Information
com. The application deadline is February 1,                                                        6. Cooperation Among Co-ops
2019 and the voting period will be March 1
through March 31. Results of the election will
                                                                                                    7. Concern for the Community
be announced at our annual member-owner

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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
Game Day FLAVORS
                      Jesse Carlstedt — Ukiah Natural Foods Assistant Grocery Manager

B
             ringing in the new year is a great way to look ahead and do the        themselves, or you can tune
             things you didn’t accomplish the previous year. Most people            into animal planet and watch the
             are ready to stop indulging in the excessive delicious foods           puppy bowl. Who doesn’t like watching a
             that come with Thanksgiving and the December holidays. I say           bunch of cute puppies running around in a mock
    let’s keep the indulging going just a little longer. For avid sports fans,      game of football?
    January and February mean NFL playoffs and the Superbowl, so let’s
    keep eating!                                                                    Now let’s get back to the big game snacks and how to make them. Two
                                                                                    of my favorites are pulled pork sandwiches and a nice slaw to go with
    If you are not into football, the commercials are usually entertaining in       it. The best part is you can get all of these ingredients here at the Coop!

    The pulled pork is very easy: simply
    put a Coleman sirloin roast in the
    crockpot with your favorite BBQ                                              This jalapeño coleslaw can be made quickly and
    sauce. I add some Italian salad                                              easily with ingredients from the Co-op’s organic
    dressing to give it extra tang or a plop                                     produce department.
    of whole grain mustard. Cook on high
    for 3-4 hours, or on low for 6-8 hours.                                      In a large bowl, combine:
                                                                                 ½ head each green and red cabbage, thinly sliced
    Simply shred, spoon onto your                                                1 small red onion, thinly sliced and rinsed
    favorite rolls (I recommend the Alpine                                       2 small carrots, peeled and shredded
    Valley Hawaiian rolls) and serve.                                            2 jalapeños seeded and minced
                                                                                 2 green onions thinly sliced
                                                                                 ½ cup of mayo or mayo alternative
                                                                                 2 tbs spicy brown mustard
                                                                                 1 tbs apple cider vinegar
                                                                                 4 tbs sugar
                                                                                 ¼ tsp cumin
                                                                                 ½ tsp black pepper
                                                                                 1/8 tsp cayenne pepper

                                                                                 Mix thoroughly. Top your sandwich with the slaw or
                                                                                 eat on the side.

                                                                                                                                               For
                                                                                                                                          a nice adult
                                                                                                                                       beverage to wash
                                                                                                                                     it down with, we are
                                                                                                                                   excited to now offer beer
                                                                                                                               from the Russian River Brewing
                                                                                                                              Company, out of Santa Rosa. The
                                                                                                                             cult following of their small batch
                                                                                                                             craft brew, Pliny the Younger, may
                                                                                                                               have you waiting in a very long
                                                                                                                              line for just a pint. However, the
                                                                                                                              Co-op now offers Pliny the Elder,
                                                                                                                                 a close relative! We are very
                                                                                                                                excited to be able to offer this
                                                                                                                                  awesome craft beer to our
                                                                                                                                     community and hope
4                                                                                                                                         you are too.
Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
at the co-op

         VERMICULTURE                           BEST BRAIN POSSIBLE
     Fun & Easy Worm Composting
         with Lisa Ludwigsen
                                                     with Dr. Richard Fourzon                     RSVP for a
                                                                                                 class today!
Wednesday, January 23                       Wednesday, February 6                           Contact Customer Service
6:00pm – 7:30pm                             6:00pm – 7:30pm                                 at 707-462-4778 or register
Members $5, Non-Members $10                 Members $5, Non-Members $10                      online at ukiahcoop.com.
Co-op Annex                                 Co-op Annex
749 C. South State St., Ukiah               749 C. South State St., Ukiah
                                                                                               Class Cancellation Policy:
                                                                                          If cancellation is within 48 hours
                                                                                             of class time, a credit toward
                                                                                             future classes will be issued.

                                                                                             Want to teach
                                                                                             a class or have
Learn how to easily compost kitchen waste
into super-powered garden amendment.
                                            Increase your memory and decrease your risk
                                            of dementia with 5 key strategies!
                                                                                           topics of interest?
                                                                                            Call 707-462-4778 ext. 115 or
     FOOD WITH FRIENDS                           FOOD WITH FRIENDS                        email: outreach@ukiahcoop.com
          SERIES                                      SERIES
     Adventist Health Ukiah Valley               Adventist Health Ukiah Valley
              Partnership                                 Partnership

Tuesday, February 12                        Tuesday, March 5
12:00pm – 1:00pm                            12:00pm – 1:00pm
Free class                                  Free class
AHUV Conference Room                        AHUV Conference Room
275 Hospital Dr., Ukiah                     275 Hospital Dr., Ukiah
                                                                                                  New
                                                                                              Co-op Local
                                                                                              Farmer Loan
                                                                                             Recipients to be
                                                                                              Announced in
                                                                                                  April.

Tips and tastes on healthy eating for the   Healthful foods that are full of flavor.
new year!

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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
NCO Gardens Project:
                              Orr Creek Community
                              Veterans Garden

    W
           ith the help of many volunteers               gardeners. Every one of these services are
           and community organizations,                  provided completely free of cost for veterans.
           Ukiah’s stellar Gardens Project has
           established 45 community gardens in           Volunteers were able to utilize the waste ends
    Mendocino and Lake counties since 2007.              of any lumber to create community beds on the
                                                         small patch of land between the community
    At the December meeting of the Co-op’s               garden and the sidewalk bordering N. Oak St.
    Board of Directors, Sarah Marshall, Gardens          These community beds are for gardeners and
    Project Mendocino Coordinator, presented a           neighbors to sow any excess seeds they may
    report on a Community Grant provided by the          have for anyone in the community to harvest.
    Co-op in 2018. Here is her summary of how            While building the garden, volunteers noticed
    the grant was put to great use:                      many of our community members who are
                                                         experiencing homelessness congregate in the
    “In June of this year the Orr Creek Community        park and near Orr Creek. These community
    Veterans Garden opened its gates to veterans         beds allowed these members of our community
    and community members. Thanks to hundreds            to harvest cherry tomatoes and cucumbers all
    of hours of volunteer work, many generous            summer long.
    donations of materials from local businesses,
    and the $3,500 grant from Ukiah Natural Foods        The Orr Creek Community Veterans garden
    Co-op, the Orr Creek Veterans Community              provides a space where veterans can safely and
    Garden has blossomed into a fully functioning        comfortably connect with fellow community
    and productive space.                                members over the common activity of organic
                                                         gardening, as well as a space to combat PTSD,
    This grant provided funding to build a               anxiety, and depression. The NCO Gardens
    community garden that is accessible for all. The     Project could not have made this garden a
    funding, coupled with discounts and donations        reality without the assistance of the UNF Co-op
    from other local business, allowed for the           Community Grants Program, thank you!”
    construction of 11 4’x10’ raised beds, weed cloth,
    and packed gravel to ensure every pathway is         The 2019 Community Grants & Donations
    wheelchair accessible. This garden now serves        applications are available beginning January
    21 members of our community, including 4             2. Deadline for receipt of applications is
    veterans and their families. The Gardens Project     February 1. Check the Co-op’s website at
    provides seeds, compost, water, drip irrigation,     www.ukiahcoop.com for details. Info is also
    tools, and workshops necessary to ensure             available at the Customer Service desk.
    the success of both novice and experienced

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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
Co-op Board Elections
                                                 Win Stiles — Ukiah Natural Foods Co-op Board President
                                                 MaryLou Leonard — Ukiah Natural Foods Co-op Board Member

                                                 Working with Co-op management, Board               Candidate statements and other election
                                                 members set Co-op policies, approve                materials will be mailed to members by
                                                 budgets, and monitor operations with the           February 18. Materials will also be available
                                                 intention of adapting and thriving in an ever-     in the store.
                                                 changing market place. The Board is also
Each year Co-op members have the
                                                 responsible for long-term strategic planning.      Completed ballots may be cast in person at
opportunity to select representatives to help
                                                                                                    Customer Service or received in the mail by
the Co-op remain the place you want it to be.
                                                 All Board members are expected to become           the close-of-business on March 31, 2019.
This year, Board of Directors elections will
                                                 familiar with the Co-op’s by-laws, policies and    Ballots will be tallied on April 1, 2019 with the
take place March 1-31, 2019. Co-ops flourish
                                                 finances, prepare for and attend monthly           results being announced at our 43rd annual
when member/owners participate.
                                                 meetings, and serve on at least two standing       membership meeting scheduled for April
                                                 committees.                                        2019.
Understandably, most members show
their support for the Co-op through their
                                                 There are nine seats on the Board, each            If you wish to submit an application to
purchases, but for those wishing to do more
                                                 filled for a three-year term. Three seats are      become a 2019 Board member candidate
serving on the elected Board of Directors is a
                                                 up for re-election each year. Any member           or have questions, please contact the
great opportunity.
                                                 in good standing on January 31, 2019 may           Board Development Committee at board@
                                                 cast a vote for up to three candidates of their    ukiahcoop.com or Lori Rosenberg at 707-462-
As Board members we are committed to
                                                 choice from the declared list in the upcoming      4778 or lr@ukiahcoop.com
keeping the Co-op a vibrant and interesting
                                                 election.
place to shop for the quality products you
                                                                                                    Help us continue to thrive. Participate.
want and to support our local food system.
                                                 The balloting period will run from March           Please vote.
Members have shared their desire that
                                                 1 to March 31, 2019. Candidates must
the Co-op should be a comfortable and
                                                 be a member in good standing as well as
friendly place to meet, share information
                                                 the member of record on the account.
and attend, and present, classes.
                                                 Applications must be received at the Co-op by
                                                 close-of-business on January 31, 2019.

          Membership deadline (for eligibility to vote)				                                        January 31, 2019

          Nomination/application deadline for candidates			                                        January 31, 2019

          Balloting period							March 1 - 31, 2019

          Election material mailed out						                                                       February 15, 2019

          Ballots must be cast or received at the Co-op ballot box by		                            March 31, 2019

          Election results compiled						April 1, 2019

          Annual member/owner meeting					                                                         April 2019 (exact date TBA)
                               If you have any questions regarding the 2019 elections, please contact the
                                       Board Development Committee at board@ukiahcoop.com or
                                         Lori Rosenberg at lr@ukiahcoop.com or 707.462.4778.
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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
FROM THE CO-OP STAFF

                                                                My
                                                            boyfriend
                                                        always makes me
                                                      carrot soup from his
                                                      grandmother’s recipe
                                                      for Valentine’s Day. I
         I make our family’s                                  love it.
         traditional Valentine’s                                                                I found two vintage heart-
         Day strawberry whipped                           Kelly, Produce                        shaped cake pans at a thrift
         cream rollcake. I found the                                                            store so now I bake a heart-
         recipe on crazyforcrust.                                                               shaped Valentine’s Day cake
         com. Rollcakes seem hard to                                                            to share with my family and
         make but are really easy and                                                           neighbors.
         always impress. I also deliver
         brownies and caramels to my                                                            Lisa, Marketing
         daughter’s school because
         she loves them so she always
         signs me up.

         Sarah, Grocery

                                                                    I like to mix it up using
                                                                    traditional gifts like
                                                                    flowers and candy but in
                                                                    different combinations
             In India, all special occasions
                                                                    and/or having them
             last many days, including
                                                                    delivered to her work.
             Valentine’s Day, which runs
             from February 7 – 14. It starts                        I’ve recently started
                                                                    giving pampering gifts
             with Rose Day, then comes,
                                                                    like massages, which
             Propose Day, Chocolate Day,
                                                                    my hard-working fiancé
             Teddy Day, Promise Day, Hug
             Day, Kiss Day, and finally,                            really appreciates!
             Valentine’s Day. Indian people
                                                                    Julian, Grocery
             really like to celebrate!

             Vinay, I.T.

                                            We don’t have a Valentine’s Day tradition,                         I give small gifts for
                                            but we always make sure that we are all                            14 days leading up to
                                            together on that day.                                              Valentine’s Day.

                                            Stephen, Grocery                                                   Tracie, Customer Service

    For the kids, I make heart-shaped pancakes
    with sliced strawberries that look like hearts.

    Katie, Customer Service

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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
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Co-op beet WINTER 2019 - INSIDE THIS ISSUE: Ukiah Natural Foods
Creamy Risotto With Mushrooms                                                     Winter Panzanella With Orange, Roasted Beets, &
Ingredients                                                                       Pomegranate Seeds
4 cups vegetable or chicken stock                                                 Ingredients
1/2 cup chopped onion                                                             4 cups 1/2-inch bread cubes, cut from stale baguette or similar bread
2 tablespoons unsalted butter, divided                                            1/4 cup extra virgin olive oil, plus more for beets and toasting bread
1 cup arborio rice                                                                2 medium purple beets, peeled and cut into 1-inch cubes
1/2 cup dry white wine                                                            1 1/2 tablespoons balsamic vinegar
1/2 teaspoon salt                                                                 3 tablespoons fresh orange juice
1/4 cup shredded Parmesan cheese                                                  1/4 teaspoon minced garlic
1/2 cup heavy cream                                                               Salt
1/2 cup minced parsley                                                            2 large oranges
1 tablespoon olive oil                                                            2 cups leafy greens such as romaine, escarole, or butter lettuce, torn or cut
8 ounces cremini or baby bella mushrooms, quartered                               into bite-size pieces
1/4 teaspoon salt                                                                 2 cups arugula, torn or cut into bite-size pieces
1/2 teaspoon freshly-ground black pepper                                          1/2 cup flat leaf parsley, roughly chopped
2 tablespoons minced chives                                                       1/2 cup mixed herbs such as cilantro, chives, and dill, roughly chopped
Parsley and rosemary sprigs, for garnish                                          2 ounces feta cheese, cut into small cubes
Preparation                                                                       1/3 cup pomegranate seeds
1. Warm the stock in a medium saucepan over medium heat. Melt the                 Preparation
butter in a large sauté pan over medium heat, and sauté the onion until           1. Preheat oven to 350° F. Place bread cubes on a baking sheet. Drizzle
softened. Add the rice and increase the heat to medium high. Stir the rice        with a little olive oil and toss to coat. Toast bread in the oven until golden
until it crackles a little, 2-3 minutes.                                          and crisp (5 to 10 minutes). Remove from the oven and cool.
2. Add the wine and salt to the pan, and stir until the wine evaporates,          2. Turn the oven temperature up to 400° F. Place beets into a glass or
about 2 minutes. Add warm stock a ladleful at a time, stirring constantly.        ceramic casserole dish, drizzle with a bit of oil, add a splash of water, cover
Start testing the rice for doneness at about 20 minutes; keep stirring in         with foil and roast until tender (about 45 minutes). Cool.
stock until it is just tender. If you run out of stock, add water. To check for   3. Whisk oil, vinegar, orange juice, garlic, and a pinch of salt together in a
doneness, try a grain of rice. If there’s not crunch in the center, it’s done.    small bowl. Cut the rind off the oranges (catching as much juice as possible
When done, stir in the Parmesan, cream, and parsley and cook just to              in the dressing bowl) including the white pith just below the skin.
melt the cheese.                                                                  4. Cut the oranges crosswise into slices, then separate or cut the rounds
3. While you are finishing the risotto, cook the mushrooms. In another            into triangular segments. Squeeze any remaining juice from the peel into
large sauté pan, heat the olive oil on high heat, then add the mushrooms          the dressing.
and sear, stirring. Cook for about 5 minutes, until browned and softened.         5. Place bread cubes, oranges, greens, and herbs into a large bowl. Toss
Season with salt and pepper.                                                      with dressing and allow the salad to sit for at least 10 minutes so the bread
4. Serve risotto topped with additional mushrooms, sprinkled with chives,         can soak up the dressing. Stir periodically. Top with beets, cubed feta, and
and garnished with more parsley and a rosemary sprig, if desired.                 pomegranate seeds before serving.

Lamb Stew With Butternut Squash                                                   Naturally Dyed Red Velvet Cake
Ingredients                                                                       Ingredients
2 tablespoons vegetable oil                                                       1 cup beet purée, from fresh red beets (not cooked)
1 1/2 pounds lamb shoulder, in 1-inch cubes                                       3/4 cup buttermilk
Salt                                                                              1 tablespoon white wine vinegar
1 medium onion, chopped                                                           2 tablespoons lemon juice
3/4 cup roughly chopped carrots                                                   1 tablespoon vanilla extract
2 cloves garlic, chopped                                                          2 1/2 cups cake flour
28 ounces chopped tomatoes                                                        3 tablespoons cocoa powder, not Dutch-process
2 cups beef stock                                                                 2 teaspoons baking powder
2 sprigs thyme                                                                    1 teaspoon cream of tartar
1 sprig rosemary                                                                  1 teaspoon salt
2 cups cubed butternut squash (1/2-inch)                                          1/2 cup neutral-flavored oil
Preparation                                                                       1/2 cup unsalted butter, softened
1. Heat the oven to 325 degrees. In a heavy, ovenproof Dutch oven or              2 cups granulated sugar
saucepan with a tight-fitting lid heat 1 tablespoon of oil over medium-           3 large eggs
high heat. Sprinkle the lamb with salt, and when the oil is hot brown half        Preparation
of the cubes on all sides, about 5 minutes. Remove the lamb to a plate            1. Preheat oven to 350° F and position a rack in the center of the oven.
with a slotted spoon and add more oil if necessary. Brown the rest of the         Butter two 8-inch cake pans and line them with parchment paper. Butter
lamb and then remove that from the pot as well.                                   the paper too, then dust the pans with flour.
2. Turn down the heat to medium low and add the onions, carrots and               2. Add the beet purée, buttermilk, vinegar, lemon juice, and vanilla extract
garlic to the pot. Cook for 3 to 5 minutes, until the vegetables begin to         to a food processor fitted with the steel blade and process until very
soften. (Make sure not to let the garlic color too much.)                         smooth.
3. Add the chopped tomatoes, stock, herbs and the browned lamb, along             3. Sift the cake flour, cocoa powder, baking powder, cream of tartar, and
with any juices that have accumulated. Bring the stew to a boil over high         salt together in a bowl.
heat, stirring gently with a wooden spoon to get up all the brown bits            4. In a large bowl, beat the sugar, oil, and butter together until creamy.
from the bottom of the pot.                                                       Add the eggs one at a time, mixing for 30 seconds after each addition.
4. When the stew comes to a boil, cover the pot and put it in the oven.           5. Alternating, add the flour mixture and beet mixture, beginning and
Cook until the lamb is just tender, 2 to 3 hours.                                 ending with the flour mixture. Divide between the prepared pans and
5. Stir the butternut squash into the stew, re-cover it and return the pot to     bake until a bake tester inserted into the center of the cake comes out
the oven until the squash is tender, another 20 to 25 minutes.                    clean, 20 to 30 minutes.
                                                                                  6. Cool the cakes on a rack for 20 minutes, then invert onto the rack to
  10                                                                              cool completely. Frost with a standard cream cheese frosting.
Nicole Paisley Martensen - Tierra Design

A
         year ago, Frey Vineyards was             The forward-thinking vision is not without    zesty flavors of raspberry, cedar, and
         recuperating from the devastating        its own sorrows. Many family homes            underbrush, and it’s affordably priced
         loss of their winery buildings after     were lost to the fire, along with some of      under $11.
         the Redwood Complex fires of 2017.       the majestic oaks that flanked the Frey
Among the ashes was a silver lining. Two          courtyard, and 10% of the Home Ranch          In addition to being a delicious organic
months previously the family broke ground         vineyards. For Frey Vineyards, one of           option, Frey wines have the unique
for their new winery site on West Rd. in          the teachings of living close to the              benefit of containing only naturally
Redwood Valley. The dream of a larger and         land is the ability to cultivate an                occurring sulfites, which are either
more efficient facility was already taking        adaptable, regenerative spirit. If                   at a very low level or none at
shape before the fire made it a necessity.        we can closely observe the fleeting                   all, depending on the varietal.
                                                  changes in nature, we can be better                   Some people, myself included,
The Frey family is excited to construct a         equipped to adjust to changes                         experience allergy symptoms such
new space that will focus on state-of-the-art     in our own lives, and the Frey                      as a stuffy nose or headache from
organic winemaking, welcome visitors to a         family are humble stewards of this                  drinking wine with sulfites. Sulfites
comfortable tasting room, and offer a self-       practice.                                           are added to most conventional
guided nature trail through the vineyards.                                                            wines as a preservative during
The foundation and retaining walls have           The Co-op is proud to carry many                    the fermentation process. Frey’s
already been laid, and construction is almost     Frey wines: all of them bear the                    careful and delicate winemaking
complete on a BioFiltro water filtration system   USDA organic seal, made without                     process subverts the need for
that uses earthworms as natural composters        added sulfites, and are gluten-free.                preservatives and allows the true
(for learning about worm composting on a          One of my favorites that pairs                       flavor profiles to shine.
smaller scale, check out the Co-op’s class on     well with most foods is the Frey
January 23 - see page 5 for details).             Vineyards Organic Natural Red. It’s                 Enjoy a glass of Frey organic wine
                                                  a red table wine blend that offers                  at your next special meal!

                                                                                                STAFF PICKS
                                                                                               What are your favorite Co-op products?

                                                                                                       C.J. Hamner – Grocery

                                                                                               Product: Fair Life Ultra Filtered Milk

                                                                                               What I Love About It: I can’t drink
                                                                                               lactose so it’s great to have a lactose-
                                                                                               free drink that’s high in protein and
                                                                                               tastes great!

                                                                                                                                              11
Chris Jepson — Ukiah Natural Foods Co-op Wellness Department

                                                  and start taking a cart load of vitamins. Some   Perhaps it is time to attempt something
                                                  people actually pull this off.                   reasonable…maybe a multivitamin. A good
                                                                                                   food-based multivitamin is an economical
                                                  Most people find themselves right back           way to add some vitamins and minerals that,
                                                  where they started a couple weeks later          if we are honest about our dietary habits, we
                                                  with an unused gym membership, a fridge          might be missing out on. Multivitamins are
                                                  full of food they don’t want to eat, and a       available in many forms. Don’t like taking
                                                  medicine cabinet stocked with slowly expiring    lots of pills? Maybe a one-a-day would
                                                  supplements.                                     be best for you. Can’t even swallow pills?
     Let’s Be Reasonable                                                                           We’ve got gummies and liquids. Pregnant?

 T
                                                  I often get asked, “What supplements do you      Congratulations and perhaps a prenatal
        he holidays are a great time to eat,      recommend?” to which I nearly always reply,      would meet your needs. Small lifestyle
        drink, and be merry. We spend time        “The ones you will actually take!” This is for   changes that we can actually maintain over
        with our delightful friends and family,   several reasons. First, I’m honestly trying      the long term add up.
        eat way too much delicious food, and      to tactfully avoid your question because
 perhaps enjoy a libation or two. It isn’t any    wellness staff cannot diagnose or prescribe
 wonder that many of us begin the new year        anything…that would be illegal. Second,
 feeling bloated, stressed, broke, and several    while we could debate the effectiveness
 other kinds of unhealthy.                        of a given supplement all day long,
                                                  one thing we should all be able to
 A typical reaction to this situation is to       agree on is that the ones that sit
 attempt to institute several massive lifestyle   gathering dust in your medicine
 changes all at once. You could go to the gym     cabinet until they expire aren’t
 every day (maybe even twice), become raw         doing you any good at all.
 vegan paleo whatever, do a full body cleanse,

12
Roman Yanish — Ukiah Natural Foods Co-op
                                                  Marketing & Outreach Coordinator

 A
          s customers pass through the            in the integrity and
          Bulk department of Ukiah Natural        dignity that is embedded in
          Foods, they’re often greeted with       the supply chain, something
          the comforting scent of freshly         that is rare to find in the
 ground coffee beans. While many of us are        business-as-usual world of
 familiar with this pleasing aroma, few stop to   coffee production.
 appreciate the journey these beans take from
 the field to our morning mug, and even fewer     All Equal Exchange coffee
 know about the impact these beans have on        is harvested by hand.
 the communities that produce them. Not all       Some farmer partners
 coffee companies are created equal, which is     are so remote that the
 why the Co-op is proud to carry value-driven     coffee cherries are
 companies such as Equal Exchange.                actually transported on
                                                  donkeys down steep
 Founded in 1986 and based in West                mountain roads to the
 Bridgewater, MA, Equal Exchange is a worker-     processing centers in
 owned co-operative and leader of the Fair        the nearest town. These
 Trade movement. The commitment is to             processing centers
 create a supply chain that benefits producers    are typically collectively
 and distributors equally, while protecting and   owned by farmer cooperatives, which are
 preserving the environment for the future .      democratically-run groups who share tools
                                                  and equipment, and collectively negotiate
 Introducing Fair Trade coffee (1980s) and Free   trade agreements. Tools commonly shared
 Trade sugar (2004) to US markets are just two    are sorting machines, weighing scales, and
 of the company’s major accomplishments.          trucks for transporting them to the next
 Another notable aspect is that Equal             stage of production. All of these tools are
 Exchange helps finance a producer’s              necessary for producing coffee beans and are
 operations before the product is available for   the reason why Fair Trade agreements and
 purchase, giving farmers the financial support   programs like Equal Exchange’s pre-shipment
 they need to produce the                         financing are so crucial to farmers.
 coffee we enjoy
 every morning.                                           Price negotiations between supplier
                                                                  and distributor is where Fair
                                                                       Trade really comes into
                                                                         play. In many cases,
                                                                          distributors from the
                                                                          United States attempt
                                                                       to force Latin or Central
                                                                  American suppliers to sell
 Coffee is a labor-                                            their products at artificially
 intensive food product. Not only                 low prices, then sell those products at a         This is how shopping at Ukiah Natural Foods
 do the beans need to be planted                  much higher price in their home country.          and buying Equal Exchange coffee (or any Fair
 and cultivated, they are also harvested,         Companies like Equal Exchange are dedicated       Trade product) directly affects the well-being
 depulped, fermented, dried, sorted, tested for   to reaching a Fair Trade agreement with the       of the people that produce it. By purchasing
 quality, shipped, roasted, and then shipped      coffee cooperatives, linking the success of the   Fair Trade products, you become part of
 again to your local grocery store or cafe.       distributor with the success of the supplier.     the supply chain that supports small scale
 Pretty amazing that it costs us just over $10    The more coffee that Equal Exchange’s can         farmers, not only here in Mendocino County,
 per pound! While all beans go through this       put on shelves, the more profit the suppliers     but all over the world.
 process, Equal Exchange products are unique      make to support their families
14                                                and community.                                    Drink up!
BOARD OF DIRECTORS
                                                                                                     board@ukiahcoop.com

                                                                                                           Win Stiles
                                                                                                           President

                                                                                                           John Bailey
                                                                                                           Vice President

                                                                                                           Liesha Boek
                                                                                                           Secretary

                                                                                                           Clifford Paulin
                                                                                                           Treasurer

                                     Amanda Reiman

A
        fter living in the Bay Area for 15 years, working as a professor of substance abuse
                                                                                                           Elizabeth Archer
        treatment and drug policy at UC Berkeley, Amanda Reiman was excited to move
        to Ukiah for a job opportunity. The transforming world of legal cannabis brought
        opportunities that dovetail with her expertise, so when a position with Flow Kana
presented itself, she jumped into small town life in Ukiah.

Before she even found a place to live, Amanda joined the Co-op. “In Berkeley, I shopped at
Berkeley Bowl and other independent grocers and I sure didn’t enjoy going into big chain
                                                                                                           Leo Buc
stores in Ukiah. A local farmer friend, who grew up in Ukiah, told me about the Co-op. The
connection to local people, agriculture, and community reminds me of the grocery stores
where I’ve always shopped and I felt at home right away.”

“There is so much that I appreciate about Ukiah – quickly getting to know people and
feeling plugged in right away, easy parking, and exploring this beautiful place like a tourist.”
“Plus,” she adds, “this is the first time I’ve lived in a single family home since I was a kid!”           MaryLou Leonard
Amanda’s position with Flow Kana allows her to get to know Ukiah with an eye toward
bringing jobs and much deserved recognition to Mendocino County’s sustainable, sun-
grown cannabis. “We’re excited to bring the world’s attention to the regenerative farming
practices of the small-scale growers in this area. Flow Kana doesn’t grow cannabis, so we
are building the network of small farmers who produce the highest quality sun-grown
plants and represent our area so well. We want to increase tax revenue for the area,                       Steven Oliveria
create good jobs, and highlight our unique place in the world. Passion for high quality
cannabis has always been a mainstay of Mendocino County and I think Flow Kana can play
an important role in the future of the area.”

                                                                                                                            1515
Tuesday, January 8                         Friday, February 1                           Monday, February 18
 20% Off All Bulk Food                      “Evolution of Organic” Film Screening        Board of Directors Meeting – 6:00pm
 includes coffee, teas, herbs & spices      6:00pm - 8:30pm                              Ukiah Natural Foods Co-op Annex
                                            S.P.A.C.E. Theater, Ukiah                    749 C. South State St., Ukiah
 Monday, January 21                         Join us for a fun night and a look at        All member-owners are invited to attend.
 Board of Directors Meeting – 6:00pm        where we’ve come from and where we’re        For a copy of the meeting agenda, go
 Ukiah Natural Foods Co-op Annex            going. Presentations by filmmaker Mark       to ukiahcoop.com or look on the Co-op
 749 C. South State St., Ukiah              Kitchell and New Agrarian Collective’s       event board on the day of the meeting.
 All member-owners are invited to attend.   Ruthie King.
 For a copy of the meeting agenda, go                                                    Tuesday, March 5
 to ukiahcoop.com or look on the Co-op      Wednesday, February 6                        Adventist Health Ukiah Valley
 event board on the day of the meeting.     Best Brain Possible with                     Food with Friends Series
                                            Dr. Richard Fourzon                          12:00pm – 1:00pm
 Tuesday, January 22                        6:00pm - 7:30pm                              AHUV Conference Room
 Evan Healy Skin Care Demo                  Ukiah Natural Foods Co-op Annex              275 Hospital Dr., Ukiah
 1:00pm - 4:00pm                            749 C. South State St., Ukiah                Free class
 721 South State St., Ukiah                 Increase your memory and decrease            RSVP at ukiahcoop.com or at
 Sample skin care products with an          your risk of dementia with 5 key             Customer Service at 462-4778.
 aesthetician and get your glamour glow.    strategies!
                                            Members $5, Non-Members $10                  Friday, March 8
 Wednesday, January 23                      RSVP at ukiahcoop.com or at                  20% Off Health & Beauty & Wellness
 Vermiculture - Fun and Easy                Customer Service at 462-4778.                Sale
 Worm Composting with                                                                    Spring savings are in the air! Refresh with
 Lisa Ludwigsen                             Friday, February 8                           deals on lotions, soaps, supplements &
 6:00pm - 7:30pm                            20% Off All Liquor & Cheese Sale             more!
 Ukiah Natural Foods Co-op Annex            Includes cheese alternatives + wine, beer,
 749 C. South State St., Ukiah              cider, sparkling & sake.                     Monday, March 18
 Learn how to easily compost kitchen                                                     Board of Directors Meeting – 6:00pm
 waste into superpowered garden             Tuesday, February 12                         Ukiah Natural Foods Co-op Annex
 ammendments.                               Adventist Health Ukiah Valley                749 C. South State St., Ukiah
 Members $5, Non-Members $10                Food with Friends Series                     All member-owners are invited to attend.
 RSVP at ukiahcoop.com or at                12:00pm – 1:00pm                             For a copy of the meeting agenda, go
 Customer Service at 462-4778.              AHUV Conference Room                         to ukiahcoop.com or look on the Co-op
                                            275 Hospital Dr., Ukiah                      event board on the day of the meeting.
                                            Free class
                                            RSVP at ukiahcoop.com or at
                                            Customer Service at 462-4778.

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