3 Rivers Natural Grocery Co-op & Deli Currents January 2019

January 2019

2018 brought awareness to gut friendly foods like kimchi, sauerkraut, miso, kombucha, and other fermented foods (we’ve devoted an entire fridge to it!); meat free burgers (Hello, Beyond Burger!) as well as other plant based protein (jackfruit, seitan, etc), the Buddha bowl, sustainable seafood, and the continued rise of local foods. So what’s being predicted for 2019? Read on to find out!

The Year of the Vegan? The Economist has declared 2019 “The Year of the Vegan.” This, they say, is the year when vegan goes “mainstream.” We won’t be surprised—several vegan brands (Kite Hill, Miyoko’s, and Siete) have been hard to keep in stock this year. The Beyond Burger than hit shelves this year is from Beyond Meat, the brand whose meat free patties hit many restaurant chains in the US. Who has a 5% stake in the company? Tyson Foods! Although veganism as a whole is still low (just 1 in 10 Americans according to a 2018 Gallup poll) this way of eating is on the rise among the younger crowd and a reduction in meat consumption increasing in general.

Nootropic Foods Huh? Nootropic? That’s a new word to us, and perhaps to you.

According to Merriam Webster no·o·tro·pic, an adjective,

means “of, relating to, or promoting the enhancement of cognition and memory and the facilitation of learning.” In other words, something meant to help your brain. Foods like jicama, blueberries, eggs, salmon, turmeric, and dark chocolate are nootropics as are supplements like fish oil, Reseveratrol, and Ginkgo Biloba. Also on the list? Caffeine! Just be careful not to overdo it.

Plant Based Foods What’s the difference between “plant based” and vegan? Food that is meat/dairy free isn’t always the healthiest. There is lots

1612 SHERMAN BLVD. FORT WAYNE, IN • 260-424-8812

of vegan junk food out there. The term “plant based” while always vegan is also always healthier than the standard vegan fare. Foods featuring whole foods like cauliflower, legumes, etc may be on the rise in the new year.

Cauliflower was a star in frozen foods in 2018—from pre-riced cauliflower to pizza crusts, this low carb, grain free vegetable has

a fairly neutral flavor, perfect for pairing with stir fry or pizza toppings to allow other bold flavors to shine through. In 2019 that trend will still be in play but may move over to make room for mushroom based jerky and other plant based proteins that pair well with specialty diets like paleo, keto, as well as vegan and vegetarian.

New Fats or No Fats Low carb, high fat diets (like keto) are staying around. Folks on this eating plan are looking for new kinds of fats. Ghee, grass fed butter, coconut cream, nuts, and MCT oil are being added to shelf stable products like bulletproof coffee and nutrition bars. At home they can be added to your morning coffee or matcha or turmeric tea. “Fat bombs” are another component of this way of eating with a layers of an oil base, flavors like orange or lemon juice, and an optional sweetener like monk fruit extract. Freeze and eat!

Other plant based eating plans from health food docs like Dr. Fuhrman (Eat to Live) or Neal Barnard (Forks Over Knives) recommend avoiding oil altogether. Oil free dressings like those from Bragg’s or DIY recipes aid in accomplishing this goal while enhancing the flavor of vibrant veggies. Dr. Fuhrman’s eating plan includes “bombs” of a different kind: G-BOMBS. He recommends including these foods at some point each day: greens, beans, onions, mushrooms, berries, and seeds.

Foods from the Sea Seaweed snacks will remain popular as will the addition of kelp to pasta, butters, and broths. It’s likely algae, kelp, and other seaweeds will appear in snacks as well.

Ethical Purchasing Food co-ops have long been supportive of fair trade foods and our National Co+op Grocers organization has helped us champion causes with donations from sales of brands going to fundraising. This will become more commonplace and expand from fair trade to include women run businesses, recycled packaging, and more. Get on board with these new trends using recipes found on page 7. We’ll see which of these predicted trends make it to reality. As always, let us know of new products you’d like to see on our shelves. We do our best to bring in items that match our product standards and shelf space. Happy 2019!

NEW ‘19 IN Food Trends for the New Year

2 3 Rivers Natural Grocery Co-op & Deli Currents January 2019

Mine. Yours. Ours: Owner News You Can Use

Cycle A Sales: January 2-15

Special orders due January 13

Cycle B Sales: January 16-29

Special orders due January 27

New Year’s resolutions, anyone? If trying new ways of eating or generally getting healthier, this month’s sales can help.

Getting started with a healthy breakfast? Sales Cycle A brings you savings on probiotic drinks including kefir and GoodBelly, yogurt (dairy or dairy free), eggs, waffles, cereal, tea, and protein powders perfect to add to your morning smoothies. Sales Cycle B includes protein bars, gluten free and sprouted breads, cheese, kefir, waffles, peanut butter, and yogurt (also dairy or dairy free). Want to reduce your waste? Buy a large container or yogurt to split up among reusable containers for community or to plop in a bowl for home.

If saving money is your goal you’ll want to take advantage of savings in the bulk department. The first round of sales features discounts on rolled oats, raisins, and peanuts. The second set of sales include black and garbanzo beans as well as popcorn. Buy just enough to fill the container you bring in (yay, reducing your environmental footprint!) or enough to last you for an entire month! The beauty of the bulk department is being able to get the perfect amount for you or your family of 6!

As you settle in to football season don’t give up on your healthy snacking goals.

Use the bulk buys above for popcorn popped on the stove or garbazos crisped up in the oven and sprinkled with spices. Don’t want to bother? Both sales rounds also feature a bevy of snack foods that are a notch above the common fare. Go Co-op to stay on the healthy path this season.

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-1,883 Total Fully Invested Households-800 New Households-9 (November 17 thru December 21) *These numbers include Active & Inactive Owners

3 3 Rivers Natural Grocery Co-op & Deli Currents January 2019

Discover a Healthy New Year! Happy New Year, and happy new savings! Your co-op is

here to help you start 2019 on a great note, with

Discover, the bimonthly guide to saving money and

living well. With nearly $50 in coupon offers, along with

timely tips and a tasty recipe, the January-February

edition of Discover will launch you into healthy, happy

new year. Owners were mailed these coupon books. All

shoppers can stop by the store to pick up your free copy

mid-January to save on resolution-ready products for

the whole family, like Garden of Life protein powder ($4

off!), Chobani yogurt, Tazo tea, and multi-use Dr.

Bronner’s pure castile liquid soap ($2 off!). Want to

lessen your dairy consumption this year? You’ll find $1

coupons for any Kite Hill cream cheese or Daiya non-

dairy cheese! Making a healthy breakfast a priority?

Save on from 50¢ to $1 on Cliff bars, Love Grown bean-

based cereal, Woodstock nut butters, Purely Elizabeth

oatmeal cups or bars, Bob’s Red Mill oatmeals, and

Bakery on Mail granolas.

Tear off coupon pads will be placed near corresponding

items mid-January. Only one coupon may be used per

shopping trip. Coupons are valid through February 28,

2019.

Regenerating our Communities on the

Shelves of the Grocery Store

I live in one of the hundreds of communities across the U.S.A and Canada that is home to a community-owned grocery store – owned by the people who shop at the store. It’s quite incredible really. I co-own my grocery store! Once a year, I gather with my fellow co-owners and we elect from among ourselves a group of people to lead the store on our behalf. When I have a question or concern about an existing product or a request for an item not yet on the store’s shelves, my grocery store listens with earnest and eager attention. I know the names of most of the people who work in the store and I recognize half of the shoppers each time I pass through the automatic sliding doors. The same energy and social engagement that attracts me to the busy farmers’ markets here is the same incentive that draws me into my grocery store. My grocery store is my community.

As you read this, there are over 100 of these retail food co-ops in their formative stages – organized groups of eaters who are inspired to democratize a segment of the food system that has become highly concentrated into the hands of the ‘grocery giants’. Eaters, food producers and food businesses are effectively ‘Over Growing the System’ by over growing their grocery stores! This is hands-down a genuine ‘movement’ and one deserving of substantially more attention than it presently receives – particularly among those of us who ‘dream of the more beautiful world our hearts know is possible’ (to quote Charles Eisenstein).

Why are food co-ops deserving of more attention?

Access to eaters for food producers who prioritize sustainability In rural and urban communities alike, from land to sea, there is a groundswell of people who want to grow and harvest good, clean food. They produce and gather this food using approaches that are in tune with the cycles of the earth and they are applying regenerative approaches to food production. Alongside these primary producers, wildcrafters and fishermen, are the new generations of food processors and manufacturers – the butchers, the bakers, and the kombucha makers who are supporting our local producers and coming up with creative ways to market those foods. They too are confronting the dominance of ‘big food’ – the big meat-packers, the industrial bakeries and the highly inefficient long-distance transportation of ready-to-drink beverages. So how might we come together to create a perpetual market for these foods? How do we come together to make these foods more easily accessible to more people? How do we alleviate the often insurmountable challenges that these food warriors confront when trying to get their food onto the shelves of the chain grocers?

Farmers markets, CSAs and other innovative distribution models are excellent options but they’re not for everyone and many of them are saturated. Today, upwards of 94% of the food purchased in communities continues to be purchased

through food retailers. In the United States, 60% of those purchases end up in the hands of 4 companies. In Canada, 80% ends up in the hands of 5 companies. So to truly expand the market for good, clean food, the bottleneck of power that is held by the grocery giants needs to be broken. Retail food co-ops and their member-owners understand this and they in turn devote significantly more shelf space to these foods while developing personal relationships with the people supplying them.

Plugging the leak in our local economies The economies of smaller cities, towns, rural areas, and even neighborhoods within large urban centers, have notoriously had their economies hollowed out and their main streets exchanged for chain retailers and shopping malls. The most important businesses, services and financial institutions have been placed under remote

(Continued on page 6)

by John Steinman

In the age of monolithic grocery giants, food co-

ops offer a promising alternative.

4 3 Rivers Natural Grocery Co-op & Deli Currents January 2019

You've probably heard about the California Gold Rush of 1849, when prospectors flocked to the West Coast to seek their fortune in gold from the California hills. What you might not have heard is that gold wasn’t the only yellow thing they wanted. Lemons were a hot commodity for miners at that time because of their ability to prevent scurvy, a potentially fatal disease brought on by lack of vitamins and minerals from fresh foods. Miners looking to spend a long time away from town would pay about $1 for a lemon back then, which in 2013 (adjusted

for inflation) is the equivalent of $30!

Today lemons are common and inexpensive to purchase, but no less valuable. The high vitamin C content of lemons has been prized throughout history for its ability to support the production of white blood cells, our body’s natural defense against disease. In lemons, the vitamin C comes in the form of citric acid, which also has natural antibacterial properties. Rubbing your cutting boards or scouring your sink with half a lemon is a great way to naturally disinfect and deodorize food surfaces in

the kitchen. The amount of citric acid in a lemon is even able to conduct a mellow electrical current, enough to power a small light bulb.

The realm of cooking is where lemons are truly invaluable. Lemon juice adds a bright, mild-flavored astringency to foods, more subtle and neutral than vinegar. A squeeze of lemon just before serving many savory foods, from roasted potatoes to stir fries, contributes vibrancy and perks up flavors without masking them. The simple five main ingredient Lemony Lentil Spinach Soup to the right uses a crockpot to fill your house with the smells of dinner. Make a double to have enough left for a quick lunch reheat.

A perfect ingredient in marinades for meats, seafood, and fish, lemon juice tenderizes and infuses proteins, as in this delicious recipe for One Pan Lemon Chicken. Lemon also adds dimension to sauces and salsas, as in a traditional Hollandaise sauce. Whip up a batch and serve with asparagus, broccoli, or over a poached egg on toast.

Lemon vinaigrette is one of the most versatile dressings there is and can be used to dress nearly any vegetable also, from asparagus to zucchini. Need a go-to recipe for all-purpose lemon vinaigrette? Check out Casey Wilcox's recipe and step-by-step Co+op Kitchen video on the Co+op, Stronger Together site.

Lemon is used differently in different parts of the world. In Italy, the zest and juice of

the lemon is often used in pasta sauces or salad dressings, as in this easy Lemon Ricotta Pasta dish. In Northern Africa, preserved lemon (lemon cured in salt) is a common ingredient in tagines and couscous. In India, a popular condiment called lemon pickle is made by fermenting lemon peels and juice in spices for weeks until tender and aromatic; then it’s eaten with rice, naan, or curry.

Of course, lemon is also at home in baked goods—you can find lemon versions of cookies, cakes, pies, candies, mousse, even soufflé. But perhaps the easiest, most beloved lemon dessert is the humble lemon bar, with its bright, tart punch and sweet, buttery finish. Lemon zest also infuses quick breads with great flavor and pairs well with a variety of fruits. Try these a lemon raspberry muffin for a quick, delicious brunch or breakfast treat. Find recipes for baked goodies at Co+op, Stronger Together also.

Looking to use lemons in a fast? The Master Cleanse is the most famous cleanse featuring a lemon-maple syrup-cayenne concoction that is the staple for a length of your choosing. Find excellent directions on getting started with the Master Cleanse at our sister food co-operative’s web page: https://maplevalleysyrup.coop/how-to-do-the-master-cleanse-lemonade-diet/.

When shopping for lemons, look for uniformly yellow fruits that are heavy for their size, and note that thin-skinned lemons will be juicier than those with thick skins. If you're planning to use the zest, consider purchasing organic lemons, as conventional lemons are sometimes waxed to preserve freshness. Lemons used for zest should always be scrubbed well before use, and even if a recipe just calls for juice, consider zesting your lemons anyway, and seal the zest in a freezer bag to use later. If juicing lemons for a recipe, a good reference is that an average (medium) lemon contains approximately 3 tablespoons of juice.

Lemons by Co+op, Stronger Together

LEMON BARS Preparation Preheat the oven to 350ºF. Grease a 9x13 inch baking dish.In a large mixing bowl, whisk the flour and confectioner’s sugar together. Cut in the butter with a pastry cutter or your finger suntil the mixture is crumbly. Press the dough into the pan evenly.Bake for 15-17 minutes. While the crust is baking, whisk the filling ingredients together in a large mixing bowl. Pour the filling onto the hot crust. Place the dish back into the oven and bake for about 15 minutes. Stir together the sour cream and sugar for the topping. Gently spread the sour cream mix evenly over the bars. Bake another 5-7 minutes. Let the bars cool completely before cutting or topping with powdered sugar.

© Co+op, Stronger Together

Ingredients Crust ¾ c Butter, cold and cut into small

pieces 2 c All-Purpose Flour ¾ c Confectioner’s Sugar Sour cream topping (optional) ¾ c Sour Cream 2 T Sugar Filling 4 large Eggs 11⁄ 3 c Sugar ¼ c All-Purpose Flour 1 tsp Lemon Zest, minced ¾ c Fresh Lemon Juice (3-4 lemons) Pinch of salt

5 3 Rivers Natural Grocery Co-op & Deli Currents January 2019

ONE PAN LEMON CHICKEN

Total Time: 50 minutes; 20 minutes active Servings: 4-6

Ingredients 3 T Olive Oil 2 T Fresh Lemon Juice 1 T Lemon Zest 1 T Fresh Rosemary, chopped ½ tsp Salt ½ tsp Black Pepper 2 lb Boneless, Skinless Chicken Thighs (about 6 to 8) 1 medium Sweet Potato, unpeeled, cut in half-inch slices 1 large Parsnip, sliced in rounds 1 large Onion, cut in eight wedges ½ c Fresh Parsley, chopped

Preparation In a storage container large enough to hold the chicken pieces, whisk the olive oil, lemon juice and zest, and salt and pepper. Add the chicken and toss to coat. Marinate overnight or at least 4 hours. Heat oven to 425°F. Spread the prepared vegetables in a large roasting pan. Drain the marinade from the chicken into the pan and toss with the vegetables. Place the chicken on top and put in the oven. Roast for 40 minutes, shaking the pan to loosen the vegetables every 10 minutes. When the chicken pieces are browned, test for doneness by inserting an instant-read thermometer into the thickest part of a thigh. It should read 160°F. When the chicken is fully cooked and the vegetables are tender, place them on a serving platter and top with parsley.

Serving Suggestion The great thing about sheet pan suppers is that you don’t really need to prepare anything more for your weeknight meal. That said, a green salad and a loaf of crusty French bread would make a weeknight, or any night, something special. © Co+op, Stronger Together

LEMONY LENTIL SPINACH SOUP

Lentil soup is comfort food, and with a little lift from lemon, it becomes downright delicious. Adding oregano gives it a Greek flavor profile, and this soup would be great with flatbreads or a crumble of feta.

Total Time: 6 hours, 10 minutes (10 minutes active) Servings: 4

Ingredients 1 c Lentils ½ large Lemons, seeds removed

2 large Carrots, chopped 4 c Fresh Spinach, chopped ½ c Fresh Parsley, chopped 4 c Water 1 tsp Oregano ¾ tsp Salt ½ tsp Freshly Ground Black Pepper

Preparation Place the lentils, water, lemon half, carrots, oregano, salt and pepper in the slow cooker. Cover and set on low, and cook for 6 hours. At 6 hours, take off the lid and stir in the spinach and parsley. Stir for 1 minute to wilt, adjust seasonings and serve.

© Robin Asbell, Co+op, Stronger Together

PATATAS BRAVAS WITH LEMON AIOLI

Total Time: 40 minutes Servings: 4

Potatoes are comfort food, and dressing them up with sauces elevates them to gourmet fare. These are a great tapa, easy to make and serve.

Preparation

Put the potatoes in a large pot with enough water to cover by an inch. Over high heat, bring water to a boil and reduce to a vigorous simmer. Cook the potatoes until they are tender when pierced with a paring knife, about 10 minutes, depending on the size of the potatoes. Drain and let cool. Cut the potatoes in half. In a cup, stir the tomato paste and red wine vinegar and reserve. In a large sauté pan, heat the olive oil, and add the garlic. Stir over medium heat until fragrant, then add the pepper flakes, paprika, smoked paprika and stir. Cook for a few seconds, then stir in the tomato paste mixture and salt. Add the potatoes to the pan and stir to coat, cook over medium heat until the potatoes are heated through and coated with sauce. For the Alioli: Stir the ingredients together and keep chilled until time to serve. Serve each diner about a cup of potatoes with 2 tablespoons of alioli over the top, sprinkled with scallions.

© Co+op, Stronger Together

LEMON RICOTTA PASTA

Total Time: 20 minutes Servings: 4

Ingredients 1 16-oz package Whole Wheat Linguine 1½ c part-skim Ricotta Cheese ½ c Reserved Pasta Water 2 T Fresh Garlic, chopped 2 T Lemon Zest 2 T Lemon Juice

½ ts[ Red Pepper Flakes ½ tsp Sea Salt 2/3 c Parmesan, grated ½ c Chives, chopped

Preparation Cook pasta al dente in salted water according to package directions. Reserve ½ cup of the pasta cooking water, and drain the linguine in a colander, shaking to remove any excess water. Mix the ricotta, reserved pasta liquid, garlic, lemon juice, lemon zest, red pepper flakes and salt in a serving bowl. Toss with the warm pasta, top with grated Parmesan and chives. Serve immediately.

© Co+op, Stronger Together

Ingredients 1 lb New Potatoes 3 T Tomato Paste 3 T Red Wine Vinegar 2 T Extra Virgin Olive Oil 2 cloves Garlic, chopped ½ tsp Red Pepper Flakes 1 tsp Sweet Paprika 1 tsp Smoked Paprika 1 tsp Salt

Aioli ½ c Mayonnaise (or vegan alternative) 1 tsp Fresh Lemon Zest 1 T Fresh Lemon Juice 1 T Extra Virgin Olive Oil 2 cloves Garlic, pressed 2 Scallions, chopped

6 3 Rivers Natural Grocery Co-op & Deli Currents January 2019

Music in the Café ♫♪ These toe tapping tunes are played by

a different gathering of musicians each week. Come to listen or bring an

instrument to play along!

Well Read Women

Book Club Thursday, January 17

6:30 pm

Become a well read woman of nonfiction: one book, poem, or essay at a time. Everyone is welcome to attend this inclusive, accepting group for women.

This month's session will focus on the book Lessons for the 21st Century by Yuval N. Harari. How do computers and robots change the

meaning of being human? How do we deal with the epidemic of fake news? Are nations and religions still relevant? What should we teach our children? Harari’s book tackles these and other issues of our times.

Questions? Call Sarah at the Little Turtle Branch Library at 260-421-1335.

January 7, 6:30-8:30 pm 1st Mondays

Southern Appalachian Fiddle Music Jam (NOT bluegrass)

January 21, 6:30-8:30 pm 3rd Mondays

Traditional Irish Music Jam

January 28, 6:30-8:30 pm 4th Mondays

Jam Session Workshop

control. As for the sacred food dollar, the grocery giants have effectively become an underground tunnel for the economic and social wealth of our communities. At the grocery checkout, the dominance of the big chains has made it difficult to prevent those food dollars from leaking out of our neighborhoods and economies. Community-owned grocery stores on the other hand keep more of those food dollars from escaping. My local food co-op as just one example recorded $21.9M in sales last year and purchased $3.8M in products and services from local businesses with $2.6M of that going to foodmakers and artisans. Any profits generated by food co-ops are reinvested back into the co-op or distributed equitably among the co-op’s member-owners.

Making grocery stores public institutions By no means are food co-ops the only type of retailer providing access to good, clean food. There are many privately-owned retailers run by people with big hearts and conscientious minds who care deeply about their communities and the planet. There is, however, an inherent risk to any community that relies too heavily on privately-owned purveyors of good food. The future of those stores as long-term contributors to good health, strong local economies and vibrant food cultures, ultimately rests in the hands of a single person, family or company. Any decision to sell the business is their decision

to make, it’s not a decision made by the people who rely on the store. Amazon’s recent acquisition of Whole Foods is a reminder of this risk. Whole Foods might not be your mom-and-pop natural food store, but Whole Foods has notoriously amassed its power in the food system by acquiring smaller independent food stores and chains. Take note, that those locally-owned grocery stores that were acquired by Whole Foods, are now owned by one of the 10 largest retailers in the world, joining the likes of Walmart, Costco, Kroger, Lidl and Aldi. The more successful that ‘natural’ grocery store in your neighborhood is, the more likely it’s on the radar of the grocery giants.

This is what sets the cooperative model apart from the rest. Food co-ops offer greater assurance that the grocery store we love and support will retain those characteristics that make us proud to call it our own.

The food co-op movement is decisively de-privatizing the food system one co-op at a time by turning our local grocery stores into public institutions.

Who owns the grocery store you shop at?

JON STEINMAN is the author of Grocery Story: The Promise of

Food Co-ops in the Age of Grocery Giants (New Society

Publishers, May 2019) and is the past-President of the Kootenay

Co-op in Nelson, British Columbia. Jon will be on tour with his

book throughout 2019. We are hoping for a stop in Fort Wayne!

www.grocerystory.coop

Savor Fort Wayne 2019 Your co-op has signed on as a Savor Fort Wayne location for 2019! This program, put on by the Fort Wayne Visitor’s Bureau, highlights over 50 area restaurants with 12 delicious days of menu deals!

Our featured deal is three courses Course 1 Choice of any Cafe Sandwich Course 2 Bowl of Soup (you pick) Course 3 Choose between a Small Espresso Drink, Black Magic Cake, or Pembroke Bakery Gluten Free Brownie All for just $10! Now that’s a deal!

Collect stickers on the Dining Guide & Rewards Card to enter to win $500 in gift cards! Find the full list of restaurants and menu offerings at SavorFortWayne.com

7 3 Rivers Natural Grocery Co-op & Deli Currents January 2019

General Manager Janelle Young

Management Staff April Bickel

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

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

news@3riversfood.coop or visit our webpage at www.3riversfood.coop/

newsletter/

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. Our first

book is How Not to Die by Michael Greger. It’s not too late to get in

on the discussion. The first half of Part 2 (Beans, Berries, Other

Fruits, Cruciferous Vegetables, Greens, and Other Vegetables) is the

topic of this meeting.

Monday, January 14, 7 pm

in the Café

SOBA WITH KALE AND EDAMAME

6 cups Water 2 pieces Kombu, about 1 ounce ½ oz Dried Shiitake Mushrooms 2 T Tamari 2 T Mirin (sweet rice wine)

4 oz Cremini Mushrooms (baby bellas), sliced ½ c Shelled Edamame, thawed 4 oz Kale, leaves and stems, chopped 4 oz Soba Noodles 2 large Scallions, slivered

Preparation Put on a large pot of water to boil for cooking the noodles. In another large pot, combine the water, kombu and shiitake mushrooms and place over low heat. Cover and let the water slowly heat for about 30 minutes, extracting flavor from the mushrooms and kombu. Don't boil the water; just let it form a few bubbles, then turn off. Let the broth stand for 5 minutes, then use a slotted spoon to remove the mushrooms and kombu. Strain the liquid through a coffee filter and pour it back into the pan. Bring the mushroom stock to a boil and add the tamari, mirin, and cremini mushrooms, edamame and kale and simmer until the kale is softened, about 4 minutes. Cook the soba until al dente, then add to the soup. Serve immediately, topped with scallions.

© Robin Asbell, Co+op, Stronger Together

Soba is a nutty, whole grain noodle that is often served in simple soups like this one. This vege-tarian broth relies on dried mushrooms and the sea vegetable kombu to build flavor, but if you have a pre-made mushroom or chicken stock that you prefer, that would make this soup nearly instant.

MISO GLAZED SALMON 1 Wild Caught Salmon Fillet (about 6 ounces) 1 tsp Fresh Ginger, minced 1 tsp Fresh Garlic, minced 1/4 c White Miso 1/4 c Soy Sauce 1/4 c Mirin 1/4 c Brown Sugar

1 pinch Ground Black Pepper 1 pinch Crushed Red Pepper Flakes Oil 1 Green Onion, sliced 2 tsp White Sesame Seeds, toasted 1 c Cooked Rice (optional)

Preparation Preheat oven to 425°F. In a small bowl, whisk together ginger, garlic, white miso, soy sauce, mirin, brown sugar, black pepper and red pepper flakes. Coat the bottom of baking dish with oil and lay salmon in dish skin side down. Brush marinade evenly over salmon and let marinate in refrigerator for 10-15 minutes. Bake at 425°F for 8-10 minutes per inch (thickness) of fish, basting with remaining miso marinade if desired. Salmon is done when it can be easily flaked with a fork. Serving Note: Can be served with the Ginger Beurre Blanc Sauce found on the Co+op, Stronger Together site at https://www.strongertogether.coop/recipes/ginger-beurre-blanc-sauce/

© Tova Ng, Co+op, Stronger Together

8 3 Rivers Natural Grocery Co-op & Deli Currents January 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 January 2019

PRESORTED STANDARD

U.S. POSTAGE PAID FORT WAYNE, IN PERMIT NO. 2092

IN THIS ISSUE:

New in ‘19: Food Trends, page 1

January Jumstart, Co+op Deals, page 2

Regenerating Our Communities page 3

Fruit of the Month: Lemons, pages 4 & 5

Savor Fort Wayne, page 6

Recipes, page 7