October/November 2010
COLLABORATION
The SecreT garden
INSIDE THIS ISSUE Page 8
The Horseradish Whisperer
Page 3
Experience the Taste
Page 4
Flying Home
Page 6
Warm Up to Sulfur-Rich
Foods
Page 12
Education at the Co-op
Page 13
Fr O M Th e e d I T O r
Store Hours
Monday–Thursday • 8:00 a.m.–9:00 p.m.
Friday & Saturday • 8:00 a.m.–8:00 p.m. “A community is like a ship; everyone ought to be prepared to take the helm.”
Sunday • 10:00 a.m.–8:00 p.m. ~Henrik Ibsen
Closed November 25, 2010 for Thanksgiving
One of the advantages of the cooperative business model is that it provides a
Java Drive pool of people willing to take the helm. You can look at the greater association
Monday–Saturday • 6:30 a.m.–8:00 p.m. of cooperatives across the nation and see that collectively, co-ops have taken
Sunday 8:00 a.m–8:00 p.m. a leadership role in supporting essential markets for Fair Trade, organic and
locally-produced food and items. Because of this active role, cooperative
13750 County Road 11, Burnsville, MN 55337 grocery stores have joined together under a new emblem of “stronger
952.891.1212 • Fax: 952.891.1286 together.” Stronger together, we can offer co-op shoppers more deals
more frequently.
www.valleynaturalfoods.com
Published bi-monthly by Valley Natural Foods, At the store level, Valley Natural Foods has taken the helm of leading a healthy
a community-owned co-op open to everyone. community. Columnist and staff RN, Eileen Johnson, provides an interesting
look at the benefits of sulfur in our diets on page 12. You can also read about
Production our co-op’s initiative into supporting community gardening on page 8, an area
Charli Mills, Editor that truly gets at the root of health combining sunshine, activity and the
freshest of food.
Susie Hessburg, Copy Editor
Ann Rauvola, Design and Production Individually, co-op members of Valley Natural Foods have the opportunity
Cooperative Printing, Printer this October to take the helm and vote for new board directors and a new
Cover photo by Susie Hessburg
Co-op Community Fund recipient. Online balloting continues through Oct. 15
at www.valleynaturalfoods.com. Not a member yet? Maybe this is a good
Staff opportunity to join the more than 8,000 residents who have taken up
Kathleen Boegemann, Operations Manager ownership of this now 34 year-old business. The fact that Valley Natural Foods
thrives is testimony to participation of member-owners as active shoppers,
Jackie Dvorak, Financial Manager board directors and even employees.
Kim Dvorak, Produce Manager
Stacy Gangestad, Merchandising Manager We live at an exciting time where we are realizing that we can make a
Charlotte Gouette, Front End Manager difference in our community. We can make empowering choices that not
only impact our health, but also those around us. Whether we get inspired to
Orlando Haripal, Fresh Foods Manager
dig into the dirt and plant our own tomatoes or choose to buy those grown
Jason Harstad, Meat & Seafood Manager just a few counties away, we are taking the helm of our community ship every
Naomi Lundberg, Wellness Manager time we shop at a co-op.
Susan McGaughey, General Manager
Charli Mills, Marketing Communications Manager Naturally Yours,
Paula Sahin, Human Resources Manager
Charli Mills
Jill Webster, Deli Manager
Board of Directors
Bill Dumler, President
Diedre Jones, Vice President
Alan Rupp, Secretary
Dick Ellsworth, Treasurer CO-OP PRINCIPLES OuR MISSION IS a
Ruth Block
Co-ops are trusted for living up to their HEaLtHy COMMuNIty
Steve Cassity
ethical values based on the following principles:
LeAnn Lundberg Our Values are F.R.E.S.H.
1. Open and voluntary membership.
Ads printed in this publication are not necessarily endorsed by Valley Natural Foods.
2. Democratic member control. Family
Proud Member of: 3. Member economic participation. Relationships
4. Autonomy and independence.
5. Education, training and information.
Education
6. Cooperation among cooperatives. Sustainability
7. Concern for the community. Health
Se a S On a L LY FRESH
by Charmaine Kinton
The Horseradish Whisperer
crushing the root cells and releasing
the volatile oils. Adding vinegar stops
this reaction and stabilizes the flavor;
P s s s t . Listen. the sooner the vinegar is added, the
Let me tell you about a milder the prepared horseradish will
be. Horseradish also turns up com-
great culinary secret: mercially in cocktail sauces, mustards,
horseradish. It’s a story dips, relishes, spreads and dressings—
but these traditional uses are only a
that will bring tears to small whiff of what this versatile root
your eyes. can do.
Why horseradish? While America Opting for the convenience of pre-
produces 6 million gallons of prepared pared bottled horseradish rather than
horseradish a year, relatively few purchasing the whole fresh roots
Americans would recognize an actual may seem convenient, but is it really
root and even fewer could identify more convenient? Here’s the trick
the growing plant—horseradish on for making the fresh root as easy as
the hoof. They are missing an the prepared: freeze it. Horseradish
addictively sensational experience, so freezes beautifully and will then keep
to speak. I’m here to save you from almost indefinitely. Just scrub the
this folly. roots and trim off any hoary spots or
bruises, then pop the whole thing
The ancient Egyptians and Greeks into a container and into the freezer. It’s a bit of a perplexity that no
knew about this member of the If it’s organic you don’t even need to one seems to know exactly how
Brassica family, and used it for food peel it. To use, don’t thaw – simply horseradish got its name. One of the
and medicine (mainly as a treatment grate off as much as you need from more plausible theories is that the
for rheumatism). In due course it the frozen root and then put the rest horse part refers to the large size and
arrived in central Europe, then back in the freezer. An added benefit coarseness of the root. The radish
trotted north to Scandinavia, west of this method is that freezing helps part is easier: “radish” is derived from
to England, and eventually to North hold down the fumes when grating; the Latin “radix,” meaning root. My
America with the colonists. By the and, of course, the flavor is un- personal theory is that the original
1840s it had escaped captivity and adulterated by vinegar or any other name was “hotradish” but every
was galloping wild in the north- additives. time someone with a mouthful of the
eastern U.S. and continues to do stuff tried to gasp out the name, it
so throughout much of the country Experiment fearlessly and generously would come out “hoarshradish” so
today. Like many introduced species, with the biting, sinus-clearing smolder after awhile that’s what they called it.
it can be very difficult to eradicate of horseradish root. Try grating it Illinois is the horseradish capitol
once established. On the plus side, it’s over veggies, roasted winter squash, of the globe, producing a major
easy to grow and is a hardy perennial roasted potatoes, or eggs. Mix it with percentage of the world’s commercial
in zones 2-9. Dig the roots in fall after a little cream or melted butter for a roots and hosting the annual International
the leaves die back; harvest the main sauce to pour over veggies or potato Horseradish Festival each June in
root and replant the side roots. pancakes. It’s superb with meats (try Collinsville—be sure to bring a supply
mixing with fruit or jam for a glaze), of hankies if you go.
The classic pungent scent is only and gives a very unique kick to stews.
faintly detectable in the whole root. Always add it at the end of the cooking For a couple of good recipes using
The fumes waft up with a vengeance process to retain the flavor. horseradish, please see page 11.
when the root is cut or grated,
PA G E 3
eXPerIence The TASTE
by Patricia Miller
Wedges of honking geese heading south. Lentils add the oomph to this stew, giving it a hearty
Golden afternoon light streaming through leaves texture and flavor. The recipe calls for green lentils, but
tinged with red and orange. The morning you wake you also can use red—you’ll find both of them here
to the first film of frost on the windshield. Grabbing a at the co-op. Sometimes called “French” lentils, green
snuggly jacket as you head out the door. For those of lentils are slightly higher in fiber than red ones. Both
us living in Minnesota, the signs of autumn are as easy varieties are good sources of iron and phosphorous.
to read as billboards on the freeway. Sweet paprika and cayenne spice up this dish—feel
As the weather changes, our tastes change, too. free to make it as “hot” as you like!
That crisp, cooling dinner salad doesn’t hold the same Bringing all these sweet, nutty, rich flavors together
allure as it did in the dog days of August. Now what create the essence of a fall dish you’ll make again
tempts us is a satisfying hot dish (this is Minnesota, and again.
after all) a succulent roasted chicken, a robust soup
or stew.
Savor one late-harvest stalwart of Midwestern gardens
and our local growers—and discover a new veggie—
in this meatless stew featuring carrots and parsnips.
They’re paired with green lentils and given a surprising
zing with sweet paprika and a pinch of cayenne pepper.
Not only is this stew warming for those first chilly fall
nights, it’s simple to prepare and easy on the budget.
And every bite gives you a spoonful of some
key nutrients.
Carrot Tips
Remember when your mom said, “Eat your carrots. • If you buy green-top carrots, be sure to
They’ll help you see in the dark.”? Well not quite, remove the tops before putting them in
but close. Carrots pack a wallop of Vitamin A, which the fridge. The tops will continue to sap
aids our vision, particularly in low light, and promotes moisture and nutrients from the carrots.
healthy skin and teeth. They’re also rich in antioxidants, • Avoid storing carrots near apples.
those good guys that shield our cells from damage Apples naturally produce ethylene gas,
by free radicals, which can contribute to certain which can make carrots bitter tasting.
degenerative diseases, as well as aging. • How many carrots for that recipe? One
pound equals about 3 cups chopped or
sliced, 2½ cups shredded.
But what about parsnips? If you’re not familiar with
them, they look like a creamy-white carrot and have a • Re-crisp limp carrots by soaking them in
slightly sweet taste. Popular in Europe, they’ve never ice water for about 30 minutes.
been a mainstay for American cooks. But this dish
could change that. If you have some left over from
the bunch, try slicing them in coins and caramelizing Patricia Miller of Laughing Cat Communications is a
them with a little butter and brown sugar for an easy, communications consultant, food writer and long-time
member of Cooperative Communicators Association.
appealing side dish.
She’s based in Minneapolis and can be reached at
Both carrots and parsnips are at their sweetest best patty@laughingcatonline.com.
right now, and a little nip of frost before harvest
actually enhances their sugar content.
PA G E 4
deMO TaS T In g c aL e n d a r
Lentil, Carrot and Parsnip Stew
Serve over brown rice, and with a green salad or
apple and pear slices. Makes 4 servings.
3 Tbsp. extra-virgin olive oil
1 ½ C. thinly sliced onion
1 garlic clove, minced
1 Tbsp. tomato paste
½ tsp. sweet paprika
Dash of cayenne pepper
2 C. sliced thinly sliced carrots Saturday, October 2 Juicing: Season for Roots 12:00-3:00 p.m.
1 C. julienned parsnips
Budget Meal:
¾ tsp. sea salt, divided Monday, October 4 Lentil, Carrot and Parsnip Stew
3:00-6:00 p.m.
3 C. water
Raw Food Demo:
Thursday, October 14 Squash Soup
3:00-6:00 p.m.
1 C. uncooked dried green lentils
¼ tsp. freshly ground black pepper Gluten-Free Day:
Thursday, October 21 What to do with Amaranth
3:00-6:00 p.m.
¼ C. plain Greek-style yogurt
(Greek Gods or Fage brand)
Saturday, October 23 Pumpkin Day 12:00-3:00 p.m.
Chopped fresh parsley for garnish
Place oil in a large saucepan and heat over medium Budget Meal:
heat. Add onion; cook 9 minutes or until lightly Monday, November 1 Spicy Turkey Bean Soup 3:00-6:00 p.m.
browned, stirring occasionally. Add garlic and cook
1 minute. Stir in tomato paste, paprika and cayenne
pepper; cook 30 seconds. Stir in carrots, parsnips and Saturday, November 6 Juicing: Cranberry Style 12:00-3:00 p.m.
¼ tsp. salt; cook 1 minute. Remove from heat.
Combine water and lentils in a large saucepan, and Raw Foods Demo:
Thursday, November 11 The Raw Cookie
3:00-6:00 p.m.
bring to a boil. Cover, reduce heat, and simmer 30
minutes. Uncover, increase heat to medium-high, and stir
in onion mixture; cook 2 minutes or until liquid almost Alternative Thanksgiving:
evaporates. Stir in remaining ½ tsp. salt and freshly Saturday, November 13 Without Turkey
12:00-3:00 p.m.
ground black pepper. Top each serving with a spoonful
of Greek yogurt; sprinkle with parsley. Gluten-Free Day: Gluten-Free
Thursday, November 18 Sides for your Thanksgiving
3:00-6:00 p.m.
If you enjoyed this recipe and want to learn more, be Saturdays Produce Possibilities 3:00-5:00 p.m.
sure to join us at our demo kiosk for free demonstrations in
cooking, baking and juicing. In addition to the demos
listed here on page 5, you can go to our Co-op Calendar For weekly updates to our live demo schedule, visit our online
at www.valleynaturalfoods.com/CoopCalendar.shtml. calendar at: www.valleynaturalfoods.com/CoopCalendar.shtml.
All tasting demos are free.
PA G E 5
BUIL d In g C O M M U N I T Y
Flying Home
Small problems can sometimes bloom into disaster.
Dakota Woodlands, a non-profit located in Eagan,
knows all too well what can happen to families who
don’t have a safety net. The illness of a child or the
loss of work transportation has led to homelessness
in Dakota County. Access to affordable housing is a
contributing factor, as well. And it happens to people
right here in our community.
Dakota Woodlands is a unique organization that
provides shelter for families who have fallen on hard
times without a safety net. On the average, families
stay about two months and receive more than a roof
overhead. They gain the support and education
necessary to help them overcome the issues that
surround homelessness.
Flying Home is an annual event of Dakota Woodlands
that honors the “flight” of homeless families from
disaster to stable ground (better education, jobs and
permanent housing). It celebrates the community by
sharing the stories of those who have successfully
“flown home.” It is also a fundraiser for the continuing
work of Dakota Woodlands.
Birdhouse packages are at the heart of Flying Home.
The fundraiser is a work of art with a silent auction
that offers creatively decorated birdhouses paired with
silent auction treasures such as tickets and gift cards.
These birdhouse packages will be auctioned off both
at a live and a silent auction at the 5th annual
Flying Home event to be held October 8, 2010
from 7:00 to 10:30 p.m.
Companies, community leaders and even celebrities
contribute their artistic touches to the birdhouses.
Joining this year’s line-up of art is a birdhouse
decorated by Charlotte Gouette, front end manager
of Valley Natural Foods. You might recognize
Gouette’s jewelry at customer service—elegant bottle
cap pins and necklaces. She volunteered to enlist
her artistic talent to support Flying Home. The Valley If you want to learn more about the issue of homelessness,
Natural Foods birdhouse package also includes a Dakota Woodlands recommends the following
$50 gift card to the co-op. recourses: www.mnhomelesscoalition.org and
www.wilder.org/fileadmin/user_upload/research/Home-
If you are interested in supporting this wonderful less2003.pdf.
community event, you can purchase tickets or get
more information by calling 651-456-9110 or For the past three years, Valley Natural Foods has contributed to
e-mailing resource@dakotawoodlands.org. You can Dakota Woodlands through collections, monthly food donations,
always contribute directly to Dakota Woodlands at any garden harvest and the Cooperative Community Fund. Cash
time. There are always items they need (listed at: www. collections for Dakota Woodlands will be at the check-out
dakotawoodlands.org). stands of Valley Natural Foods through the month of October.
PA G E 6
Welcome New Member-Owners d I r e c T Fr O M Th e BOARD
Abate, Elizabeth & Desta, Dan
Adams, Alice & Jensrud, Allyn
Litz, Sherry
Lowman, Thomas & Mary
What’s all the buzz about the
Anderson, Janelle
Ashton, Susan
Maggio, Anthony & Holm, Melissa
Manthey, Ann & William
Annual Membership Meeting?
Bailey, Byron & Beth Marquardt, Cathleen
Ballinger, Kathy & Stew Marsh, Nanette & Peter Every year, in accordance to Valley Natural Foods
Barnhart, Bryan & Tanya Martinez, Anna & John bylaws and the board of directors’ calendar, the co-op
Barsness, Angela & Matthew McCain, Patrick & Christy
Bauer, Linda & Paul McCaslin, Mark & Tofte, Jessica hosts an Annual Membership Meeting. It may sound
Beckett, Belvadine McKinney, Ted & Julie stuffy and official, but it is more of a social event than
Bichsel, Todd & Jennifer Miller Nolen, Julia
Bodette, Mark & Heidi Misiak, Maciej & Kenyanya, Pauline a business one.
Boedigheimer, Lorene Nauertz, Michelle & Matt
Bucher, Colleen & Duane Neddermeyer, Jerri & Robert For many co-ops like Valley Natural Foods, the annual
Buller, Julia & Jeff Nelson, Kyla & Luke
Burns, Jean & Jeff Nguyen, Quang & Hoang, Mimi meeting is no longer one where binding decisions are
Busch, Dorien Niederhauser, Heather & Sean made or votes taken. As member-owner numbers have
Calvesio, Gina & Sebion, Mike Nielson, Carol & Donal
Cariveau, Heidi & Bret Nordquist, Jeff & Katie grown into the thousands (over 8,000 to date), the
Carter, Katie & Jason O'Donnell, Thomas,Cindy & Jamie board has recognized the importance of safeguarding
Clark, Jayson & Sara Olson, Andrea & Dan
Cohen, Susanne & Warren O'Neil, Janice the business from decisions made by a faction who
Cooper, Dawn & Rob Otterbland, Dawn may not represent the interests or will of the
Daniels, Cheryl & Jack (John) Otto, Sandra & Victor
Danko, Lynn & Thielen, Scott Parish, Amanda membership-at-large. Therefore our voting occurs
Deaconson, Sheryl & Tim Paulsen, Jody & Steve prior to the meeting so all members can participate.
Dean, Rich & Andrea Pederson, Kathryn & Kyle The annual meeting is redefined with an emphasis on
Diebold, Mary & Mike Pelawatta, Sarasi & Hompe, Byron
Elling, Sandra & John Petersen, Dee & Duane information and socializing; any significant issues are
Erickson, Ruth Pettis, Sheila & Nick put to a vote prior to the meeting with e-ballots.
Evenson, Jeff & Laura Phoulavan, Phoun & Marchelle
Farnam, Jerry Post, Jed & Melissa
Ferguson, Linda Quiring, Amber & Ryan At Valley Natural Foods, our bylaws require that fifty
Finch, Marie Radtke, Mary members be present in order for an annual meeting
Francisco, Bonnie & Stephen Reese, Grady
Franz, Marnie & Brett Regnier, Todd & Amy to take place. This is called a quorum. Usually more
Frechette, Rebecca & Brian Reisinger, Mary than 200 members attend our meeting so fulfilling
Gavin, Mark & Elizabeth Robison, Janice & Charles
George, Crystal & Chris Roloff, Jon our quorum has not been a problem. Each year we
Gibbons, Nancy Romfo, Jeannie & Jason are blessed with a growing attendance which
Gilder, Kathleen Russett, Matt
Gillenwaters, Kary & Todd Sabey, Karin & Bruemmer, Andrew challenges us to find a community place big enough
Gordner, Jane & Craig Sailors, Susan & John for our meeting. This year, the School of Environmental
Grant, Joelyn & Bradley Saunders, Nancy & Peter
Grossoehme, Steve & Mary Schmidt, Kathryn & Daniel Studies has offered their facility. Parking will be in the
Grotte, Marsha & Mark Schoenbauer, Gwen & Michael MN Zoo lot at the back of the school.
Guerra, Jill & B. Armando Schoshinski, Jamie
Hagglund, Leigh & Bret Schrader, Debra
Harrison, Marilou & James Schumacher, David & Patty Our meetings always include a social time, a speaker
Hatch, Cynthia & Richard Schwartz, Nancy & Scott and about one hour for the business portion of the
Hauschildt, Rachel & Anthony Simpson, Della meeting. The one difference this year is that instead
Hauser, Matthew Sisk, Nicole & Doug
Helgeson, Jaime & Gabriel Skelton, Emily & Charles of a speaker we are screening Fresh, The Movie. The
Hilleque, Robert & Linda Skudlarek, Michelle & Richard business portion of the meeting offers a time for the
Holladay, Julie St. Clair, Sherri & Boyd
Huffer, Terrence & Rachel Steffen, Cynthia board to report on the current state of the organization,
Hunt, Marilyn Stewart, Nikki & Jeff present future plans and engage member-owners in
Husband, Shawn & Melanie Sundlof, Cary & Jean
Isaacson, Tessa & Timothy Sunkam, Ravindar & Rekha an open discussion. The member-owner discussion
Jensen, Deanna & Shane Thul, Jessica & Mitchel offers the board one of the best opportunities to
Jeziah, Anita & Roger Tomlinson, Julia
Johnson, Keith Torbenson, Natalie & Larry understand the interests and concerns of the
Johnson, Sharon & James Urban, Kim member-owners.
Jones, Elaine & Dale Vivant, Molly & Jeff
Jones, Ronald & Jamie Webb, Cheryl & Stan
Katzmark, Kimberly Wells, Darcy & Wayne Be sure to exercise your right to vote. Online balloting
Kaunas, Rolandas Whitehead, Chris & Eldred, Kerri is currently accessible at ww.valleynaturalfoods.com.
Knapp, Wilma & Larry Wilkie, Rhonda
Kurtti, Stephanie Wittrock, Christina You can use the member-owner computer set up at
Landgrebe, Cindy & Robert Woelfel, Eric & Stelflug, Bonny customer service for voting. Meeting details and
Laun, Daniel & Barbara Yaeger, Julie & Scott parking directions are online, too. We hope you catch
Laxen, Ruthanne & Timothy Yazvac, Hannah & Steffen
Lechner Riehle, Michelle & Jeffrey Yohendran, Heather & Arumainayagam the buzz and join us at the meeting!
LeClair, Katie Zimmer, Tim & Dorie
Levey, Daniel & Susan Zimmerman, Tyler & Hayek, Anna
Lietz, Sarah
Patronage refunds available at the Annual Membership Meeting
or available at cash registers Oct. 19-Dec. 31, 2010.
PA G E 7
COLLA B O R AT I O N
by Charli Mills
photos by Susie Hessburg
It wasn’t meant to be a secret garden, but once the dirt was excavated,
the hillside leveled out and the plants rooted into loamy topsoil, the place
took on the romantic atmosphere of a Victorian novel. During the summer,
red-wing black birds nested in the reeds below the garden, barn swal-
lows swooped for a meal of gnats and brightly colored American gold-
finches boldly bathed in the little waterfall and pond at the entrance to
the garden. The flat, quarried limestone that outlines each garden tier
beckoned to be walked upon like an ancient trail out of Greek mythology.
Not everyone realized that it was a garden, but many understood it was a
special place.
Formally, the space next to the south-facing wall of Valley Natural Foods
is called the Garden Classroom. Built just this past spring, it was designed
to inspire; to lure co-op shoppers into a peaceful realm where organic
tomato plants grow
The Secret Garden
as tall as a person
and okra blooms with
large creamy-colored
flowers. It’s a place to
instruct; to demonstrate
how to harvest basil
and to create natural
insecticide borders with marigolds. It’s not a perfect garden—there’s an
entire patch of tall weeds where raspberries failed to grow and at times
the garden swelled like an unruly, over-ripe jungle. Yet, it has succeeded
in becoming communal space.
If co-ops are known for anything, it is community. Co-ops are owned by
people who work, live and shop in the communities they serve. 28% of
our sales last year impacted our community directly through local purchases,
wages, business, donations and taxes. Flip back to page two of this
publication and you will read that one of the co-op principles is “concern
for community.” So, last October when our member-owners were asked
where they saw growth opportunities for their co-op it wasn’t a surprise
that the number one response was “community garden.” When plans
went into place this spring to build a garden classroom, we did so with
the intention that it be community space. How did a secret garden fulfill
that goal?
First, we hired local contractors to do the work. One of the greatest
resources of a co-op is its member-owners and from within our membership
we found a landscaper and a gardener. Jason Cook of Landscapes
Unlimited in Prior Lake has long been a member-owner of Valley Natural
Foods. He put in the original pond and waterfall by the patio, the one the
goldfinches find so attractive. Cook and his crew were careful with their
Bobcats during the excavation of the hillside along the south wall. They
did not disturb the cattails at the base of the hill (a water drainage), and
Cook was keen to spot a hidden nest with baby birds. Once Cook was
through, we had three levels of limestone trimmed garden space.
PA G E 8
WhaT We Learned FrOM PLanTIng We POSTed On PLacardS ThrOUghOUT The
garden TO Teach ThOSe WhO Wander ThrOUgh.
Another long-time member-owner, Gary Johnson, was willing to help
blitz-plant the new garden in a matter of days with some help. Drawing
upon our co-op’s relationships with Glacial Ridge and Gardens of Eagan,
Johnson was able to use native, organic and heirloom plants. He purchased
tomato cages from Dakota Ridge, a district 196 special education site that
uses a unique horticulture program to teach students. The cages turned
out to be the best containment for the organic tomatoes that grew tall,
thick and healthy with an abundance of fruit. Johnson also built trellises
of PVC, using a Square Foot Gardening model. They were inexpensive,
durable and reusable. What we learned from the cages and trellises can
be used in a gardening class this winter. What we learned from planting
we posted on placards throughout the garden to teach those who
wander through.
Our community has a booming interest in gardening, as evidenced by
the increased number of Dakota County community gardens this season.
We turned to Gardening Matters for education and understanding of
the community garden system and became a Parade of Gardens sponsor
through that relationship. We also furthered our relationship with the
International Outreach Church (IOC) Community Garden this year
through a compost experiment and support of their garden through our
Green Stamp Program (shoppers at Valley Natural Foods can donate the
Green Stamps that they earn by shopping with reusable bags). Over the
summer, we displayed a slide show on our digital screens about the benefits
of community gardening. This presentation was created by graduating
School of Environmental Studies (SES) senior, Kristen Carleton. Her
classmate and also a graduating senior, Kristen Stockton
wrote an article for our shoppers on the same topic. We
learned that gardening is an interest that builds community
beyond generations and culture.
It’s important to remember that gardens yield, whether it is
knowledge, peace or food. What we decided to do with the
food became an important aspect of community—90% of
the harvest went to Dakota Woodlands, Dakota County’s
only homeless shelter for just women and children. Johnson,
along with help from numerous staff and member-owners
who all volunteered their time, harvested basil, lettuce,
kohlrabi, tomatoes, zucchini, butternut squash, cabbage,
melons, mustard greens, cucumbers, okra and kale. Closer
to Halloween, the co-op looks forward to giving Dakota
Woodlands the garden’s one and only pumpkin. It’s one of
the greatest community contributions our co-op has made
because of the number of hands that have helped harvest,
deliver and process food grown on our own property.
Education remained as high of a priority as community.
Throughout the summer our co-op offered gardening related classes and
film discussions. We also took note of topics of interest: how to cope
PA G E 9
with bunnies, weeds and powdery Not only do we plan to expand our So much community seems to be
mildew; how to grow tomatoes; class offerings based on what we contained in such a small space.
and what to do with all that basil. learned in the garden, we also plan Maybe that is part of the allure of
These are topics we plan to develop to expand the garden. Imagine, if our secret garden at Valley Natural
into classes over the winter months. you will, a community garden built Foods. If you want to ponder that
We committed to an organic in a circle where gardeners can thought, stop by and walk the
garden, so while our cabbage and face one another. Working with yet limestone rocks or sit and watch
kale looked moth-eaten (because another member-owner, Dan Halsey the flitting birds. We won’t mind if
has presented a design for a Valley you pull a weed or two. It would be
Natural Foods Mandala Community a community contribution and you
Garden. Halsey has introduced the might find that you like it.
co-op to permaculture stewardship
(learn more at Halsey’s blog at: Member-owners of Valley Natural Foods: find
www.southwoodsforestgardens. out more about your community garden at the
blogspot.com/). He is also working Annual Membership Meeting set for Oct. 18 at
with the IOC Community Garden the School of Environmental Studies. Details at
and the Partnership Garden at www.valleynaturalfoods.com.
SES which deepens our existing
community relationships. We plan
to break ground this fall, pending
City of Burnsville approval of the
project. That will put us in good
it was) and we had to pull those shape for planting in the spring.
deep-rooted thistles by hand, no We hope to further our community
chemicals were ever used. Instead outreach by working with local
we educated ourselves; trying out youth groups and area schools. We
different methods of diversion for already provide Midwest Food
rabbits (cocoa mulch only works Connection classes in three districts
short-term) and experimenting with and are working with near-by
concoctions (we sprayed the powdery schools to expand those lessons to
mildew with diluted milk and a baking onsite visits to our gardens.
soda and water mixture).
PA G E 10
L O c aL COLOR from Valley natural Foods
There is always a seasonal array of
local color at Valley Natural Foods.
This time of year, look for:
L & R Produce
Potatoes, root Vegetables, carrots, Onions
Driftless Organics
Potatoes, Yams, Squash, garlic, Shallots
Holiday Horsey Berry Sauce
1 16 oz. can cranberry sauce
½ C. sour cream Cedar Hill apple Orchard
2 Tbsp. grated horseradish honeycrisp apples
Mix thoroughly; serve with turkey or
any meat, or with stuffing.
Sogn Valley Orchard
Tooty Rooty Fall Vegetable Slaw Variety of apples
(serves 4-6)
4 medium beets, shredded
4 medium carrots, shredded
1⁄3 C. grated horseradish Sunrise Creative Gourmet
¼ C. finely diced onion Butternut Squash Fettuccini
1⁄3 C. raisins
1 Tbsp. maple syrup
½ tsp. caraway seeds
1 tsp. cumin
½ C. sunflower oil angelica’s Garden
2 Tbsp. fresh lime juice cultured dilly Beans, Tomatoless Salsa, Pickles
Freshly ground pepper and salt to taste
Toss all ingredients together thoroughly.
Let stand for a half hour to allow flavors St. Paul Bagelry
to blend. Toss again and serve.
Variety of Bagels
Recipes adapted by Charmaine Kinton
from the Horseradish Information
Council website.
Kateri Foods, Inc.
Variety of Incredible Popcorn
PA G E 11
By Eileen Johnson, RN
SeeKIng WELLNESS
Warm Up to Sulfur-Rich Foods
Fall and winter trigger a desire to Foods high in sulfur include: cooked over the grill. To roast,
cook with warming sulfur-rich foods just cube or slice and place on
• Rutabaga and turnips a cookie sheet. Drizzle olive oil
like turnips, rutabaga and garlic.
Sulfur is a natural component of • Onions and leeks and favorite spices, and bake
certain foods that can bestow positive at 450 degrees, turning a few
• Garlic
benefits. In contrast, I am not talking times until veggies are browned.
• Beets You can also place vegetables
about sulfites or sulfates that are
• Reishi mushrooms with a little olive oil and spices
added to preserve taste or color of around a piece of meat you are
foods or to keep them from spoiling. • Asparagus cooking such as a beef or pork
Such additives can add a burden to • Brussels sprouts roast or whole chicken.
the liver and in some cases cause
• Cabbage • Watercress has a mildly spicy
allergic reactions. taste and can be added to
• Kale and Swiss chard
Sulfur can be found naturally in
sandwiches, soups or salads.
• Broccoli
many vegetables, some fruits and • Kale and Swiss chard may be
protein foods like eggs and meat. • Watercress lightly steamed or stir-fried, adding
This article will focus on the sulfur • Many dried beans a little balsamic vinegar and/or
found in vegetables. Vegetables have olive oil at the end.
so many other benefits for the body • Healthy bean burritos can be
that eating them in large amounts easily made by mixing a can of
will allow you to increase sulfur in black beans with rice, then adding
your diet without having to deal with vegetables such as bell pepper,
harmful effects from eating extra
lettuce, cilantro, avocado, onion
or tomato, and wrapping in a
large amounts of eggs or beef. whole grain tortilla.
Benefits of sulfur-rich foods Naturally occurring sulfur contributes
to the efficacy of certain supplements
are plentiful! including MSM used for joint pain
• Joint health: tendons, ligaments and inflammation, and chondroitin
and muscle. and glucosamine sulfate used to
• Removal of heavy metals, support joint health.
particularly mercury.
Eileen Johnson, RN on staff at Valley
• Parasite removal. Natural Foods can be reached directly at
• Retards growth of parasites, ejohnson@valleynaturalfoods.com. She offers
yeast and viruses. free 20-minute wellness consultations. You can
check her availability or schedule a visit by
• Supportive of healthy skin, nails, If you are wondering how to calling customer service at 952-891-1212, #221.
hair and collagen. include more of these sulfur-rich You may also ask Eileen about New
foods in your diet, here are some Directions: A Course to Health.
• Ameliorate memory loss (2006
Japanese study completed at ideas: Our recommendations are only general guidelines,
Hokkaido Tokai University). not prescriptions. In the event that you use any
• Rutabagas, turnips, onions, garlic information obtained here, you are prescribing
• May slow down atherosclerotic and leeks can easily be placed in for yourself—which is your constitutional right.
build-up in the cardiovascular soups and stews. However, Valley Natural Foods assumes no
system (1997 statement from • Rutabagas and turnips can responsibilities for your choices. If you feel you
the American Heart Association be gently boiled, mashed and may have serious health issues, please see your
to health care professionals). eaten as is or added to mashed
physician or other licensed healthcare provider
for a medical evaluation. We hope to be an
• Sulfur is crucial for a major potatoes if you are trying to invaluable resource in your over-all plan for health
detoxification pathway in the liver. introduce them slowly. and wellness.
• Assists the body in fighting toxic • Rutabagas, turnips, onions,
substances, the effects of radiation leeks, garlic, beets and asparagus
and pollution. are great when roasted or
PA G E 12
HERBS FO r h e aLT h
by Naomi Lundberg, BS, DTR
Officially known as Curcuma longa, agent in the treatment of digestive and
turmeric is a relative of the ginger family liver problems, skin conditions and
and grown primarily in tropical climates arthritis. Though research is still in the
in Asia and India. Used as a food coloring early stages, turmeric’s strength as an
and a primary ingredient in Indian antioxidant is also showing potential in
and Asian dishes, turmeric’s distinctive cancer and Alzheimer’s treatments.
slightly bitter taste and golden color also
works well when used with fish, chicken At Valley Natural Foods, the wellness
or rice dishes. department carries turmeric in our bulk
spice area as well as in tincture, capsule
For centuries, turmeric has been used in and tablet form. The produce department
both Ayurvedic and Chinese medicine as sometimes has fresh turmeric root available.
an anti-inflammatory. Its active ingredient,
curcumin, is used as an anti-inflammatory
ED UCATI O N aT Th e c O - O P
OCTOBER come taste just how easy it is to keep the
traditions alive.
GLUTEN-FREE BAKING
Wednesday, October 6 mENTAL HEALTH moNdAy FAIR
6:30-8:00 p.m. Monday, November 8
Sandra calcutt and Shawn Binkowski 5:30-7:30 p.m.
$32/$27 (registration required.) eileen Johnson, rn
Free (registration required.)
Bake delicious gluten-free items that don’t
taste gluten-free. Sandra and Shawn will eileen Johnson, Valley natural Foods staff
share their great recipes, tips of the trade rn, has invited a team of
and offer some fabulous samples. This practitioners to address alternative ways
information-packed baking class will leave to support mental health. The holiday
you with a satisfied sweet tooth, great season can be one of the most stressful
advice and exciting ideas. times of year for people, so before you
get stressed-out, take a time out and come
GLUTEN-FREE FoR THE HoLIdAyS to this free educational fair. due to limited
CLASS PRomo dEmo
space, class registration is required in
Thursday, October 21
1:00-3:00 p.m.
advance.
Sandra calcutt and Shawn Binkowski
GLUTEN-FREE FoR THE HoLIdAyS
Free
CLASS PRomo dEmo
Sandra and Shawn will demo a baking Thursday, November 18
recipe and promote their gluten-Free 1:00-3:00 p.m.
for the holidays class in november and Sandra calcutt and Shawn Binkowski
Free
december.
Sandra and Shawn will demo a baking
recipe and promote their gluten-Free for
NOVEMBER the holidays class in december.
GLUTEN-FREE FoR THE HoLIdAyS
Wednesday, November 3 To register please go to customer service
6:30-8:00 p.m. or call 952-891-1212. More co-op
Sandra calcutt and Shawn Binkowski
$32/$27 (registration required.)
events are posted on the Co-op Calendar at
holidays on a gluten-free diet might feel
www.valleynaturalfoods.com
overwhelming at first, but Sandra and
Shawn will show you how to make it a
success. Meats, treats and basic holiday
items can still be a part of your celebration.
PA G E 13
CHEESE TRAvELS WITh LILY
By Lily Doerfleur
This past summer, I was given the opportunity
to visit several farms and master cheese-
makers in the southeast region of
Wisconsin. One of the places I visited was
Holland's Family Cheese, LLC in beautiful,
bucolic Thorp, Wisconsin. Marieke Pen-
terman and her husband, Rolf have been
making award-winning, raw-milk cheeses
in the old world Dutch manner since 2006.
I was particularly impressed with the way
they treated their cows. With one brown
Swiss cow in a herd of mostly Holsteins,
they are treated to an almost spa-like
experience every day. From monthly
pedicures to
huge rotating
brushes in the
barns, they are
also pampered
with sprinkling
systems and fans
to cool them
down in the
summer. These
happy cows produce the milk that is
used to make these very special artisanal
cheeses.
To finish off our tour, Marieke treated us
to some cheese samples at her store.
We have chosen to carry the Foenegreek,
Cumin and Honey Clover goudas at Valley
Natural Foods. I will be happy to give you It’s never too early to start planning the biggest meal of the year.
a sample of our cheeses when you visit Menus now available in the deli of Valley Natural Foods.
the store.
PA G E 14
SUPPoRT
A HEALTHY ECONOMY –
SHoP AND USE
LOCAL BUSINESSES!
Help up build community through our
local directory online.
For more information write to:
www.valleynaturalfoods.com/community/
Free to south metro businesses, farms and
food producers.
Call 952-891-1212, #239
FOR AD RATES. PA G E 15
twice as good!
WHY I LIKE tO wORK HERE:
“I like learning
about the food,
environment
and people of
Minnesota. I like my
co-workers too!”
- Tyler Westerburg
The fresh new look of Co+op Deals just got twice as good.
Flyers and Deals are now offered twice a month instead of just
COME GROW WITH US!
Ask about current job openings at customer service or
monthly. More deals, more savings. Co+op Deals, Member Deals
download an application at:
and online coupons can all be viewed at:
https://valleynaturalfoods.credentify.com
www.valleynaturalfoods.com/specials.shtml.
ANNUAL MEMBERSHIP MEETINg
monday, october 18
School of Environmental Studies
(on the mN Zoo Campus in Apple Valley)
5:30–6:30 p.m. Light refreshments
5:30–7:00 p.m. Registration and Information Booths
7:00–8:15 p.m. Movie Screening of Fresh, The Movie
8:15–8:50 p.m. Annual Meeting
8:50 p.m. Prize Drawings
details, RSVP discount and directions at www.valleynaturalfoods.com
Patronage refunds available at the Annual membership meeting or
available at cash registers oct. 19-dec. 31, 2010.