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Burlington Celebrates World Fair Trade Day - City Market

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					                                                                                      June 2009




                                                                                                                                                                       photos by - Ben Sarle

        Burlington Celebrates World Fair Trade Day
By Courtney Lang,
Demonstration Coordinator                          supporting Fair Trade and the local campaign.       issues behind current market economies that
     The Queen City’s first annual World Fair      The initiative brings together businesses and the   are suffering due to over produced and under
Trade Day Celebration may have witnessed a         community to grow the Fair Trade movement           priced commodities.
monsoon but the few moments of sunshine            by increasing awareness of and demand for                 In July, the committee will be ready to
brought a wealth of positive vibes. Burlington’s   Fair Trade products. Our motto is “Buy Fair,        unroll the resolution to Burlington council
Fair Trade Town Committee, which is backed         Buy Local” which stresses that the consumers        members. We plan to present a full list of
by over 15 local businesses, organizations, and    hold power within their dollar. By passing the      Fair Trade products available in Burlington,
                                                   resolution, Burlington will choose to be fair to
individuals, planned this event to coincide
with the Farmers’ Market kickoff in City Hall      all – local farmers, impoverished producers,
                                                                                                       businesses who sell Fair Trade products, and
                                                                                                       local organizations that support our efforts.
                                                                                                                                                           Co-op Membership
                                                   and ourselves. The trickiest step of the process
Park. World Fair Trade Day is an international
celebration of Fair Trade with events that take    is to strengthen communities near and far.
                                                                                                       Along with these lists will be a proclamation
                                                                                                       addressing Fair Trade principles that can be
                                                                                                                                                           Surpasses 4,000!
place in over 80 countries. While we were being         What this means for Burlington becoming        utilized by small farmers all over the world.            City Market/Onion River Co-op has
graced with a performance by Burlington’s          a Fair Trade Town is not to say that from now       It will further state that we, as a city, support   reached a major milestone. We are proud to
own Jeh Kulu Dance and Drum, Vermont                                    on anything to be bought       buying local and when that is not possible the      report that we now have over 4,000 actively
U.S. Senator Bernie Sanders and Mayor Bob           “events that or sold in this town has              product is fair trade.                              participating members! Thanks to all of you.
Kiss stopped by to show their support. To                                                                                                                  Remember that by being a member, you
document the success of our event we gathered
                                                     take place to be certified fair trade.                If you would like to support our initiative,
                                                                                                                                                           become an owner of a cooperative whose
                                                                        Instead we want local          look for a date in July’s Onion Skin, as City
approximately 75 people in the rain for a Fair        in over 80 businesses and farmers                                                                    existence strives to be central to a thriving and
                                                                                                       Council meetings are open to the public.
Trade Coffee Break, cheers to that!                  countries” to use this as a marketing             Thanks again to our World Fair Trade Day
                                                                                                                                                           healthy community where consumers have local
     Burlington’s Fair Trade Town Committee,                            and educational tool. As                                                           access to progressive social, environment and
                                                                                                       volunteers and all who support our mission of
of which City Market has played a key role,        the committee continues to move forward,                                                                healthful choices and where residents enjoy an
                                                                                                       making Burlington the next Fair Trade Town.
has been working since February 2009 for the       we will hold workshops, discussion panels and                                                           enhanced quality of life, all while strengthening
                                                   events in an effort to educate local consumers.          For more information about the                 the local food system. We are so thankful to be
official designation of Fair Trade Town. With
                                                   In doing so, local businesses that support fair     Burlington Fair Trade Town Committee, go to         a part of this wonderful community!
four out of five goals accomplished, the final
                                                   trade will be able to raise awareness of the        our Web site at www.CityMarket.coop.
step is to have City Council pass a resolution

        Tour de Farm Preview                                 Vitamin K Benefits                         Co-op Member Meeting Photos                                       June Events
               Page 3                                              Page 5                                         Page 6                                                   back page

    City Market, Onion River Cooperative, Your Community-Owned Grocery Store
    82 S. Winooski Avenue, Burlington VT 05401
    We welcome EBT, CAT$cratch, Knight & CCCash Cards and manufacturers’ coupons
    Open 7 a.m. - 11 p.m. every day 802-861-9700 www.citymarket.coop
                                         RETURN SERVICE REQUESTED
                                                       this supply should prove invaluable. While we        way (aside from expensive laboratory test).
Pandemic                                               hope a pandemic does not come to pass it still       That is by smell. In my ten years teaching in
                                                                                                                                                                 Cooperative Principles
                                                                                                                                                                 1. Voluntary and Open Membership
Planning—Part Two                                      makes tremendous good sense to be using
                                                       grains and legumes regularly as the foundation
                                                                                                            culinary school one of the hardest tasks was
                                                                                                            to train students to train and trust their nose.     2. Democratic Member Control
By Clem Nilan,                                         of one’s diet.                                       The trouble with this technique is that not          3. Member Economic Participation
General Manager                                              In approaching the question of storage         everyone perceives the smell of rancidity the        4. Autonomy and Independence
     The Vermont Health Commissioner, Dr.              we need to understand the structure and              same way. For most people, rancid grains smell
                                                                                                            like crayons. Go through pantry and see if
                                                                                                                                                                 5. Education, Training and Information
Wendy Davis, has advised Vermonters they               composition of the seed of the grain. There is                                                            6. Cooperation Among Cooperatives
may not be able to go out in public during a           the germ at the base which is the embryo of the      you can find some. Find a metaphor (crayons)
pandemic. For up to two weeks. Dr. Davis               new plant. The majority of the grain consists        and use it fearlessly. Rancid grains should be       7. Concern for Community
recommends preparing for a pandemic by                 of endosperm. Endosperm is carbohydrate              disposed of.
stocking our pantry, buying the dried food             rich storage cells intended to feed the germ as           Rancidity is much less an issue with
items we stock in our bulk department. “A lot          it sprouts and grows. The germ and endosperm         legumes. Energy is saved mostly in the form of
of the items on our list are dried foods, things       are covered with a tough protective layer known      carbohydrates, with the exception of soybeans
                                                                                                                                                                 Board of Directors
that have a long shelf life.’’                         as the bran.                                         and peanuts (yes peanuts are a legume- not a         Donna Bister - 658-4562
     It makes sense to understand the history                The germ and bran contain practically          true nut).                                           Susan Munkres - Susannah3@gmail.com
and use of grains and legumes, the role they play      all of the oil, vitamins and fiber of the grain.           To control rancidity Co-op members             Nathan Caswell - 347-277-7129
in nutrition as well as safe storage techniques.       From very early times grains have been milled        need to be familiar with the enemies of oil and      Adele Dienno - 862-2595
      In the history of our species a romantic         to remove the bran and germ to make it easier        fats. The big culprits are heat and light. We        Rachel Jolly - 863-6390
notion pictures early humans hunting down                                     to cook and eat. At first     can protect our whole grains by keeping them         Wayne Warnken - warken@medscape.com
                                                                              it was done by smashing       away from both. A refrigerator or freezer is a
the woolly mammoth. Food anthropologists               a potential            grain under a rock. Today     great place to store whole grains. At my house
                                                                                                                                                                 Alan Matson - amatson@gmail.com
tell us a different story. The survival of the                                                                                                                   Nancy Nesbitt - nancyjnes@gmail.com
species had more to do with gathering grains
                                                       storage                there are industrialized      we always store our whole wheat flour in the
                                                                                                                                                                 Molly O’Brien - msobrien@live.com
and legumes. Somewhere around 10,000 years             problem                methods that get the          fridge. Whole grains can be kept at least one
                                                                              job done. The majority        to two months in a cool place or longer in a
ago with the advent of agriculture these grains        with whole of the grains consumed                    refrigerator.
(cereals, plants in the grass family, i.e. rice,
wheat, barley) and legumes (bearing seeds in           grains                 today have had their bran           Keep grains out of sunlight. Grains may        Onion Skin Editorial Staff
a pod, i.e., beans, lentils) were brought under                               and germ removed. Food        look really pretty in a jar on the shelf, but they
                                                                              processors love how                                                                Editor : Nicole Fenton
a modicum of human control. Continuing                                                                      will fare better if kept in a dark closet or in a
                                                       processed grains (bran and germ removed)                                                                  Production Coordinator : Nicole Fenton
until even today, grains and legumes continue                                                               refrigerator. You have to train your nose. Trust
to supply the bulk of calories ingested by the         last indefinitely. In the kitchen, hurried cooks     your nose. Make sure you give grains a sniff         Layout: Aaron Toth
human race.                                            appreciate their shortened cooking times.            test both when you buy them from the bulk            Illustration : Aaron Toth, Becky Rouleau
      A great advantage grains and legumes                   The Achilles’ heel of processed food is        department and again before you cook them.
have over poultry, meat and dairy products are         their diminished nutritional value. One of the       Rotate your grains- use the first in first out
their ability to resist spoilage. This is not to say   silver linings of the recession is the rediscovery   rule. It doesn’t make a lick of sense to buy a       Advertising Information:
they can’t spoil, as will shortly be addressed.        of the Bulk Food department at City Market.          50 pound bag of brown rice that you intend to
                                                       The sale of whole grains and legumes is way,         use for a whole year and then have to discard        For an ad information sheet,
The disadvantage is that with the exception of
super grains like quinoa, most are incomplete          way up. I believe this is a fundamental re-          part of it.                                          please e-mail Nicole Fenton at
sources of protein and must be combined                setting of the values of many Co-op members.              Storage quantities will depend on your
                                                                                                                                                                 NFenton@citymarket.coop
with complementary foods or small sources of           Members are rediscovering the joy of cooking         household size. Consult a Bulk staff person          (City Market members receive
animal product to form complete proteins.              whole grains and their hearty complex flavors        if you need help. Here’s a list of grains and        a discount on ads.)
                                                       in addition to nutritional benefits and value. I     legumes that I keep on hand for my cooking.
      There are several advantages in moving           much prefer whole grains in my cooking for
from a meat diet to a plant-based diet.                both their flavor and their nutrition.                    • steel cut oats (my favorite breakfast)
It’s cheaper to feed one’s family this way.                                                                                                                      The Onion Skin is the official newsletter of
                                                             There is a potential storage problem with           • brown rice
Ecologically, counting calories in and calories                                                                                                                  The Onion River Cooperative. Submission
                                                       whole grains. This mostly has to do with the              • Gleason Grains whole wheat                    deadline is the 5th of the month prior to
out, it is more efficient to produce plant calories
and then meat calories. Grains and legumes             oil content contained in the bran and the germ            pastry flour                                    publishing (e.g., May submissions due
are a source of a wide range of vitamins and           along with vitamins and minerals. Oils can go                                                             April 5th). Submissions are encouraged and
                                                                                                                 • French lentils
minerals that keep us healthy.                         bad. Because plant oils are overwhelmingly                                                                may be edited for clarity, style, or length.
                                                       unsaturated, they are more chemically                     • local cormeal
      So having a supply of grains and legumes                                                                                                                   The editorial staff reserves the right to
                                                       susceptible to degrading than saturated fats              • quinoa
on hand in one’s larder makes a tremendous                                                                                                                       accept or reject articles. Views expressed are
                                                       (fats that are solid at room temperature, e.g.,
amount of sense. Compared to purchasing and                                                                      • green split peas                              those of each individual author and do not
                                                       animal fats and hydrogenated fats). Whole
storing other foods, “putting up” enough grains                                                                  • chickpeas                                     necessarily reflect City Market policy.
                                                       grains can and do spoil more quickly than
and legumes to last several weeks is relatively        processed grains. When oil spoils we call this            • black beans
straightforward. Should a Co-op member find            rancidity. Co-op members need to be able to


                                                                                                                                                                   Join us!
him or herself homebound due to a pandemic,                                                                      • whole wheat couscous
                                                       identify rancidity. There is only one practical


                                                       Co-op Member Worker Opportunities                       3. The Youth Farm: For eight weeks, 15
Community Outreach                                        1. The Gleaning Project: teens and Member            teens will be paid a stipend to grow and
Partner: Healthy City                                     Workers work side-by-side to harvest                 harvest produce while attending workshops             The next Board
                                                          produce that would otherwise go to waste             to prepare them for future employment.
     Healthy City - a youth farm and                      from neighboring farms and distribute it to            For more information on Member Worker                  meeting is
community food security program located in                non-profits serving families in need.             times at Healthy City, check out the Member
Burlington’s Intervale – is gearing up once
                                                          2. The Burlington School Food Project:            Worker Binder at the Customer Service desk or
                                                                                                                                                                     6 p.m. to 9 p.m.
again for a busy season filled with plenty                                                                  contact Brianna Farver at Brianna@intervale.
of vegetables and sunshine. And as always,                A farm to school program that connects
                                                                                                            org or 802-660-0440 x111. To learn about
                                                                                                                                                                      June 22, 2009
there are many opportunities for City Market              students and their families with whole,
Co-op Member Workers to get involved                      fresh, and local foods to improve the health      becoming a Co-op Member Worker, sign up
                                                                                                            for a Member Worker Orientation held each
                                                                                                                                                                          in the
through three project areas. Co-op Member                 of our community. This year Healthy
Workers earn a 7% discount for two hours                  City is growing 1,000 pounds of beans             week on Wednesday and Friday.                              City Market
                                                          for the schools and processing additional
of work each month and a 12% discount for
four hours.                                               vegetables weekly.                                                                                        Conference Room.

2 The Onion Skin                                                                                                                                                                              June 2009
                                                                                                         “Sweet Melissa”                                       can be used to prevent herpes flare ups and
                                                                                                         June Herb of the Month Lemon Balm –                   also to lessen the effects. It is used internally, in
                                                                                                         Melissa officinalis                                   tea or tincture form, and topically lemon balm
                                                                                                         By Cristi Nunziata,                                   reduces the symptoms and promotes healing
                                                                                                         Herbal Education Coordinator                          of cold sores.

                                                                                                               If you’ve ever tasted lemon balm, you                 If Lemon Balm isn’t already one of your
                                                                                                         know that is one of the most delicious                favorite herbs, once you experience its calming
Colette’s EcoSmart                                                                                       herbs! Luckily, it, like all mint family plants, is   effects and unique flavor, it’s likely to top your
                                                                                                                                                               list. As abundant as this plant is in the garden,
                                                                                                         incredibly easy to grow. Mint-family plants are
Lawn & Yard                                         City Market’s                                                          identifiable by square stems
                                                                                                         calmative and opposite leaves, but more
                                                                                                                                                               you’ll find Lemon Balm is also quite abundant
                                                                                                                                                               at City Market. If you’d like to grow lemon
     Lawn and yard care services as delivered
by today’s models are significant contributors
                                                    Tour de Farm:                                        to both           importantly by their minty          balm, seeds from High Mowing Organic Seeds
                                                                                                                                                               are available in the Produce department.
to greenhouse gases and other pollutants.           Shelburne Preview                                    adults and flavor and by their abundance
                                                                                                                           in the garden. Lemon balm                 The plants, from Red Wagon Plants, are
The impact of noise caused by the myriad                                                                 children is distinguishable from other
                                                    By Courtney Lang,                                                                                          also sold in Produce. The dried herb, used for
of combustion-engined tools used for yard
                                                    Demonstration Coordinator                                              mints by a subtle lemony            tea or culinary recipes, is located in the Bulk
maintenance is noticeable and intrusive.
                                                                                                         taste. Lemon Balm is so tasty that it’s easy to       Medicinal section. In Wellness, there are an
Colette’s EcoSmart Lawn & Yard Services                  City Market’s Tour de Farm will take            take on a regular basis and it greatly benefits       array of products such as Wise Ways Lemon
offers an alternative model. They pledge to         adventurous eaters right to the source of their      the body in many ways.                                Balm Cream and tinctures by Grian Herbs and
use tools that are emission free and less noisy.    food celebrating local farmers and the art of
                                                                                                               Lemon Balm is calmative to both adults          Herb Pharm. Also, to learn more about this
Their lawn mowers are powered by batteries,         sustainable cultivation. An extra special day will
                                                                                                         and children. Overstressed people who suffer          plant check out City Market’s book section,
which in turn are charged through electricity       be held to combine the love of cycling and the
                                                                                                         from nervousness, butterflies in the stomach,         where you’ll find many reference books on
supplied by renewable sources.                      love of agriculture to create the Tour de Farm:
                                                                                                         headaches, or depression might consider               medicinal herbs. The best way to learn about
      Colette’s EcoSmart Lawn & Yard Service        Shelburne. Participants will reconnect with the                                                            this plant, though, is first-hand, so may the
                                                    agricultural landscapes of Shelburne and the         giving lemon balm a try. Over-excited babies
will transport the tools and labor for mowing                                                                                                                  lemon balm be abundant in your garden
                                                    food grown locally and seasonally within our         and children will also enjoy lemon balm tea,
to your home using a full electric light truck.                                                                                                                this year!
                                                    region all while riding their bicycles.              especially for the relief of colic, teething,
That is their carbon neutral pledge: We offer
                                                                                                         irritability, and sleeplessness.                           Lemon Balm- Licorice Infusion
yard care services using battery powered tools            In mid-July City Market’s third Farm Tour
and a full-electric truck, charged through the      will head south; with up to five locations to             Lemon Balm also has antiviral properties,        This is delicious served cold in the summer
electric grid, with energy supplied back to the     visit including Shelburne Orchards, Shelburne        making it a useful tea for flu prevention.            time.
grid using renewables.                              Farms, Shelburne Vineyards, and New Village          Because of its antiviral properties and its                   5 TBS Lemon Balm
                                                    Farm. Offering a day packed with guided tours        affinity for the nervous system, Lemon Balm is
     If you would like help maintaining                                                                                                                                1 TBS Licorice root
                                                    to view cider pressing, cheese making and wine       commonly used for the Herpes virus. Herpes
your outdoor space and wish to do it with a
                                                    making you’ll be meeting some of the people          is a virus that lies dormant in the nervous           Pour hot water over herbs in a quart Mason
service provider who truly loves the great
                                                    behind the food that you have been enjoying all      system, and often flares up during cold and flu       jar and let sit for at least 40 minutes. Strain
outdoors and wants to help make a difference,
                                                    these years at City Market! Space will be limited    season and during stressful times. Lemon Balm         and enjoy.
call Colette’s at 802-324-7336 or online at
www.colettesecosmart.com.                           and sign up will begin in July, so keep your eyes
                                                    peeled for the next edition of the Onion Skin
      Throughout the month of June, City
                                                    where all the details will be shed!
Market Co-op Members can enter to win a $50
gift certificate. Stop by Customer Service to            Feel free to connect with Tour de Farm:
enter today!                                        Shelburne Coordinator Courtney Lang at
                                                    802-861-9753 or clang@citymarket.coop for
                                                    more details.



New Butterworks Farm Buttermilk
By Caroline Homan,
Food Education Coordinator
     Shoppers now have another product to           the butterfat solidifies and separates from the
select from Jack and Anne Lazor of Butterworks      liquid). Women sometimes washed their faces
Farm, best known for their Butterworks Farm         with it, because the small flecks of butter that
yogurt and heavy whipping cream. The family         remained in the liquid made their skin smooth
farm has been experimenting with diverse            and soft. But if you want really moist and
crops, bringing us our favorite local cornmeal      tender baked goods, buttermilk is the secret.
and dried beans in season, as well as fresh-        Since buttermilk has a tangy flavor and is           Mow Down Pollution Lawn Mower Exchange
pressed sunflower oil. Now they have turned         slightly acidic, buttermilk recipes call for a bit
their attention back to dairy, with fresh, nonfat
cultured buttermilk from their herd of Jersey
                                                    of baking soda in the batter. The baking soda
                                                    is alkaline and reacts with the acid, forming
                                                                                                                            was a Green Success!
                                                    bubbles of carbon dioxide. As the batter bakes,      By Christine Parlia,
cows. The taste is cool and refreshing for
                                                    the bubbles expand and give the recipe - be it       Outreach Coordinator
the summertime, and tastes delicious in salad
dressing for greens and coleslaw, smoothies,        biscuits, pancakes, or muffins - that special lift       It’s become an annual tradition at City Market to encourage local residents to help Mow
ice cream, and lest we forget that June favorite    as well as bit of tanginess.                         Down Pollution by exchanging a gas-guzzling, air-polluting, lawn mower for a battery-powered
– buttermilk biscuits!                                   Look for the pint-size containers of            mower. Teaming up for the third year in a row with Neuton Mowers, 113 battery-powered mowers
                                                    Butterworks Farm yogurt in the Perishables           were sold on Saturday, April 25.
     Back when people churned their own
butter, buttermilk was the liquid that remained     cooler. For recipe ideas, check out the recipe            In addition, working in connection with partner All Cycle, 82 gas-powered mowers were
after the butter was made (you can try this         cards inside. For more information on                collected and recycled for free, bringing the total mowers recycled over the past three years to 201.
yourself if you take a pint of Butterworks          Butterworks Farm and other local vendors,            That’s a reduction of over 16,000 pounds of carbon dioxide in our atmosphere each year.
Farm heavy whipping cream and pour some             check out www.CityMarket.coop.                            Special thanks to our partners: Neuton, 10% Challenge, All Cycle, Central Vermont Public
into a glass jar and shake it vigorously until                                                           Service, Green Mountain Power Company, and Burlington Electric Company.


The Onion Skin                                                                                                                                                                          June 2009                3
Customer Comments:                                                                                             Partnering with
Dear City Market,
Please let it be known that #5 plastic (yogurt, etc) is
recyclable in this county. Thanks. It is a relatively new
(1-2 years) policy.
Anonymous
                                                                                                               City Market on
                                                                                                               Healthy Choices
                                                                                                               By Stephen Alajajian, Jessica Bean, and
                                                                                                               Danielle Bois,
                                                                                                                                                                                     90
                                                                                                               UVM Dietics
Dear Anonymous,                                                                                                     This past semester, we three students in
Thank you for your comment and the
                                                            June’s CAP Sales                                   Dietietics at UVM had the chance to take a
                                                                                                               leap into our future field by teaching food and
information. I’m sure our customers
appreciate knowing what types of items can
                                                            Flyer Featured                                     nutrition classes to people spanning several
                                                                                                               generations. Meeting every few weeks with
be recycled. You can also find out more at
Chittenden Solid Waste District’s Web site at
                                                            Recipe                                             Caroline Homan, Food Education Coordinator
                                                            Sample this recipe in store on Thursday,           at City Market, we learned a lot about the
www.cswd.net/recycling.
                                                            June 11, at 12:30 p.m.                             Bulk department and eating on a budget and             View from Ninety
Dear City Market,                                                                                              incorporated these ideas into the classes we
                                                            Chimichurri Sauce                                                                                     By Carol L. Winfield,
                                                                                                               taught at three local agencies: the Lund Family
How about adding into the cheese labels, instead of         (For grilled chicken, beef, or vegetables)                                                            City Market Member
                                                                                                               Center, the Joseph’s House, and the Boys and
contains milk, but rather, contains cow’s milk, sheep’s
                                                            Chimichurri is a thick, highly seasoned and        Girls Club. Our goal was to help the Campus
milk, or goat’s milk. It matters to some people.
                                                            slightly spicy South American herb sauce made      Kitchens project at the University of Vermont
Anonymous                                                   of finely chopped parsley and garlic. It is easy   develop teaching relationships with these               Lost
                                                            to make and traditionally served with grilled      community organizations to help increase food           Oh for goodness gracious sakes
Dear Anonymous,                                                                                                knowledge and access in our community (the
                                                            meats and poultry, but also tastes great on                                                                What am I to do?
Thank you for your comment. We’ve used icons                grilled vegetables. Makes 4 -6 servings.           Campus Kitchens project cooks meals with
in the past to differentiate the type of milk,                                                                 recovered cafeteria food in the dining kitchens         My mind has gone entirely blank
                                                            Ingredients
but they were often hard to decipher with the                                                                  and engages student volunteers to cook and              And I have a column that’s due!
small size of the cheese signs. We’ll continue                     • 1 cup flat leaf parsley, chopped and      serve these meals at the Food Shelf).                   I don’t mean for a minute
to review how to best communicate the type                         finely packed
                                                                                                                    The classes were tailored to the individual        I don’t mean for a day.
of milk included in each cheese product. You                       • ½ cup red wine vinegar                    needs of each non-profit organization,
can always ask our knowledgeable Cheese                                                                        but all the classes stressed using nutritious           My mind has gone completely blank
                                                                   • 3 cloves fresh garlic
dept. staff, they would be happy to answer                                                                     foods that are easily accessible. At Lund               For a week I’ve found nothing to say!
any questions!                                                     • ½ cup olive oil
                                                                                                               Family Center, young mothers learned new
                                                                   • ¼ cup fresh oregano, chopped              recipes that use foods available through WIC
Dear City Market,                                                                                                                                                      Am I growing gently senile?
                                                                   • 1 lemon, zest and juice (zest             and the importance of children’s nutrition
Compost for the people! Why not in the eating area?                optional)                                   and healthy food choices. At the Joseph’s               Gone quite over the hill?
Sincerely,                                                                                                     House, participants practiced cooking using
                                                                   • ½ teaspoon ground cumin                                                                           Has my brain decided to vanish
                                                                                                               foods available at the Food Shelf and local
B. Ottman                                                          • ½ teaspoon paprika or smoke                                                                       When there’s yet a column to fill?
                                                                                                               gardens. At the Boys and Girls Club, children
Dear B. Ottman,                                                    paprika                                     demonstrated making kid-friendly foods with             It isn’t exactly pleasant.
                                                                   • ½ teaspoon salt                           a nutritional twist.
Thanks for your suggestion. We would love                                                                                                                              It certainly wasn’t planned
to have compost bins in the Café area, but                         • Ground black pepper to taste                   City Market played a critical role in
                                                                                                                                                                       But here I am with Writer’s Block
the Vermont Department of Health prohibits                                                                     advising the students in planning the classes
                                                            Instructions                                                                                               And a brain filled only with sand.
it currently. We’ll add a compost bin if                                                                       and supplying resources. In the future, we
that changes!                                               Using a food processor or blender, process all     hope that further collaborations between
                                                            ingredients until well-blended – chunky, like      City Market and college students will continue
                                                                                                                                                                       There isn’t time, there isn’t time!
                                                            pesto, rather than smooth. Serve on grilled        to benefit the Burlington community in
                                                            chicken, steak or vegetables. Enjoy!               increasingly exciting ways.                             And there’s much I want to impart
                                                                                                                                                                       About the Annual Meeting
                                                                                                                                                                       But I’ve no inkling where even to start
                                                                                                                                                                       It isn’t that nothing happened
                                                                                                                                                                       It isn’t that I was bored
                                                                                                                                                                       It’s just that now, with a deadline to fill
                                                                                                                                                                       My brain’s been thoroughly gored.
                                                                                                               Want to apply for
                                                                                                               a job at City Market?                                   I ask you all to forgive me
                                                                                                                                                                       To recognize my plight.
                                                                                                               Help us be green by filling out an                      To pretend this lapse did not happen
                                                                                                               application online. It’s easy to do.                    By July she’ll have seen the light.
                                                                                                                                                                       Please understand
                                                                                                                    1. Go to www.CityMarket.coop
                                                                                                                                                                       Please bear with me.
                                                                                                                    2. Click on Work with Us
                                                                                                                                                                       I’m in a dreadful, most terrible fix
                                                                                                                    3. Click on Open Positions
                                                                                                                                                                       Just remember you’re all at the top of
                                                                                                                    4. Complete and submit your                        my Queue when signing on for Netflix!
                                                                                                                    application!

                                                                                                               If you need assistance, contact the Human
                                                                                                               Resources Department at 802-861-9739.


4 The Onion Skin                                                                                                                                                                                    June 2009
                   Vitamin K and Bone Health:
                       “Got Leafy Greens?”
By Dr. Robert Luby,
City Market Member
     You are undoubtedly aware of the             fermented foods. These bacteria are collectively
importance of Vitamin D and calcium for           known as probiotics. Therefore, you may
maintaining healthy bones. But new research       increase your Vitamin K levels by taking
points to Vitamin K as being equally, if not      probiotic supplements and by consuming
more important for bone health. Vitamin K         the following types of fermented foods:
has long been known as a crucial factor for the   miso, kimchi, sauerkraut, natto, and tempeh.
appropriate clotting of blood, as for instance,   Correspondingly, courses of antibiotics taken
to stop the bleeding from a wound. Emerging       for infectious illnesses will wipe out these
research indicates that newly discovered          helpful bacteria, thus lowering your levels
functions of Vitamin K will necessitate a         of Vitamin K. It is reasonable to consider
revision upwards of the currently established     taking probiotic supplements and consuming
recommended daily intakes.                        fermented foods whenever antibiotics
     On a biochemical level, the purpose of       are necessary.
Vitamin K in the body is to assist enzymes in          You may also indirectly assist the Vitamin
“carboxylation.” Carboxylation is the process     K production by these probiotic bacteria by
of adding one carbon, one hydrogen, and two       consuming “prebiotics”. Prebiotics are food
oxygen atoms to a recipient molecule. The         for the probiotic bacteria. Foods high in
end result is the activation or inactivation of   prebiotic nutrients include: bananas, berries,
that molecule. In order to make healthy bones,    asparagus, garlic, wheat, oatmeal, barley (and
Vitamin K is necessary for the carboxylation      other whole grains), flax seed, tomatoes,
of a bone protein known as “osteocalcin”.         Jerusalem artichoke, onions and chicory, greens
Carboxylated, but not uncarboxylated,             (especially dandelion greens but also spinach,
osteocalcin is able to bind calcium and           collard greens, chard, kale, mustard greens,
incorporate it into the bone matrix. Therefore,   and others), and legumes (lentils, kidney beans,
if your Vitamin K levels are insufficient, you    chickpeas, navy beans, white beans, black
will not be able to make healthy new bone no      beans, etc.)
matter how much calcium you have.
                                                       City Market carries many Vitamin-K
      Vitamin K levels in the blood are not a     containing foods, fermented foods, and
reliable estimate of the total body stores of     prebiotics in the produce and refrigerated
Vitamin K. Therefore, the best assessment         sections. Many types of probiotic supplements
of the need for Vitamin K is to measure the       are available in the HABA section. So, if you
amount of undercarboxylated osteocalcin in        want to have healthy bones, don’t just drink
the blood. This test is not available through     your milk, take care of your intestinal bacteria
most conventional medical offices, but is         and eat your green leafy and cruciferous
beginning to be available from integrative        vegetables!
practitioners and specialty laboratories. This
                                                  References:
test is a valid way of determining your future
risk of osteoporosis (weak bones) and bone        Archives of   Internal Medicine 2006, vol 166;
fractures.                                        1256-1261

     Vitamin K is present in many healthy         Journal of Bone and Mineral Research 2007, vol 22(4);
                                                  509-19
foods. Therefore, the best way to ensure
healthy bones is to include generous amounts      Proceedings of the Nutrition Society 2003 (62);
of the following foods in your diet (roughly in
descending order of Vitamin K content): kale,
collards, spinach, turnip greens, beet greens,
                                                  839-843
                                                  PLoS Medicine 2008, vol 5(10); e196                              Don’t Forget Dad!!
                                                  Nutrition 2001, vol 17(11-12); 1024
mustard greens, Brussels sprouts, broccoli,
                                                  European Journal of Clinical Nutrition 2001, vol
                                                                                                                         Father’s Day is Sunday, June 21.
onions, dandelion greens, chard, cabbage,
cauliflower, avocado, and kiwi.                   55(4); 221-222                                          Pick up delicious City Market burgers or local steaks and
    Interestingly, Vitamin K is also produced
                                                  Journal of Bone and Mineral Research 2000, vol 15(3);
                                                  515-522
                                                                                                                 fire up that grill in honor of dear-old Dad!
by beneficial bacteria in our intestines and in

City Market Farm Feature: Arethusa Collective Farm                                                                     Happy Father’s Day!
By Courtney Lang,
Demonstration Coordinator
     One of the longest-running farm                    As we move toward the plush Vermont
operations located within the 120 acres of        growing season be sure to check out
Burlington’s Intervale is Arethusa Collective     City Market produce shelves this month for
Farm. Formerly the site of Green Mountain Boy     kale, and lettuce fresh from the farm. The
Ethan Allen’s homestead, Arethusa occupies 13     certified organic vegetable farm will also have
acres and runs as a cooperatively owned farm.     rhubarb, cucumbers, zucchini, beets, carrots,
Founder Thomas Cane purchased the land            leeks, winter squash and more as summer
after moving from Bakersfield, Vermont in         months turn into fall. Catch the farmers once
2002 and since then Benner Dana and Danielle      a week at the Burlington Farmers’ Market on
Allen have joined as cooperative owners. The      Saturdays in City Hall Park.
farm is unique in its running model and urban         Check out www.citymarket.coop for more
location, but also because they hand harvest      farm features.
their entire yield and distribute the majority
within 10 miles.

The Onion Skin                                                                                                                                       June 2009        5
                   2009 Spring
         Member Meeting and Brunch




6 The Onion Skin                     June 2009
                                                                                                  Ask the Health Genie
                                                    Dear Genie:
                                                    What is the recent buzz about Vitamin D? Should I consider adding this                      D/d and determine whether this dose is well tolerated, induces an
                                                    to my daily regimen? I’m trying hard to lose weight and keep my bones                       increase in circulating Vitamin D levels and has any additional
                                                    strong. I do take a multivitamin - I am in my mid forties, am currently                     health benefits (improved bone markers, Crohn’s disease activity
                                                    about 30 pounds overweight and have a mild case of IBS…Puzzled but                          scores, inflammatory markers).
                                                    determined. Please help.                                                                            Michael Holick, a Vitamin D expert in the Department
                                                                                                                                                of Endocrinology, Nutrition, and Diabetes at Boston University
                                                    Dear Puzzled:                                                                               Medical Center New England Journal of Medicine recently reviewed
                                                            There are some significant risk factors for you                                            the abundant and convincing laboratory and clinical research
                                                    associated with your current state of health, so therefore                                              that supports the role of adequate Vitamin D levels both
                                                    consideration of additional Vitamin D is a good idea.                                                      in bone health and in cutting the risk of chronic
                                                                                                                                                                 disease, including many cancers. Here are two of his
       Wine Picks for                               It is interesting that you query about issue with IBS
                                                    (Irritable Bowel Syndrome). There is a fascinating                                                             points to keep in mind:
         Under $10                                  study at Penn State that started in May, due                                                                    1. Unfortunately most Americans are Vitamin
                                                                                                                                                                     D and calcium deficient. For individuals that
                                                    to the fact that the incidence of autoimmune
     In June we are featuring Australian            diseases like inflammatory bowel disease (IBS)                                                                   are elderly, at high risk for obesity and those
wines at great prices that are perfect to kick      has increased in developed countries over the                                                                    who have little or no sun exposure you may be
off backyard barbeque season! Wolf Blass            last 50 years.                                                                                                   particularly deficient. Studies were conducted
                                                            Their proposal states that decreased                                                                    in both Europe and in the U.S., and preliminary
Chardonnay, on sale in June for $8.99, is                                                                                                                          estimates of insufficiency in Vitamin D levels
                                                    outdoor activity and increased pollution and
light and fresh with tropical aromas, green         diets that lack adequate Vitamin D have combined                                                             among those studied range from 40 percent to 100
apple and lime notes and hints of oak and           to create large fluctuations in Vitamin D status in                                                        percent of participants.
spice that pair well with hearty and flavorful      developed countries and especially in populations that                                                 2. To avoid Vitamin D deficiency, Holick recommends
                                                    experience winter. The Vitamin D hypothesis proposes that                                         that most adults take 800 to 1,000 IU of Vitamin D
foods. Try it with grilled shrimp.
                                                    Vitamin D regulates the development and function of the immune                              daily. Under certain circumstances—like pregnancy, obesity, or
     Banrock Shiraz, another customer               system and that change in Vitamin D status affect the development                           particular forms of kidney or gastrointestinal disease—the ideal dose
favorite, is on sale for only $5.99 in June.        of the resultant immune response and the development of diseases                            might double.
                                                    like IBS.                                                                                           I hope this information is useful to you. Remember to stop
A lighter bodied Shiraz, Banrock is a good
                                                            The study goes on to say that because of low dietary Vitamin                        by the Co-op for a wide variety of dosages (in additional to vegan)
choice for a warm weather red. Fruity and dry                                                                                                   Vitamin D2 & Vitamin D3.
                                                    D intakes and malabsorption of many nutrients, Crohn’s patients
with just a little spice, it is smooth enough to    will have low circulating Vitamin D levels that are detrimental
sip on its own and is also great with burgers       for their health. Crohn’s patients will receive 1000 IU of Vitamin                          Health Genie
or barbequed chicken. Delicious!




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The Onion Skin
  BCBSVT_OnionSkin-June09.indd 1                                                                                                                                                               June 2009               7
                                                                                                                                                                                                      5/7/2009 7:35:49 PM
             June                            Fill-a-Truck for Hunger Food Drive                   Herbal medicine for outdoor
                                                                                                                                                      We welcomed

                                                                                                                                                       165
                                             June 1, 1:00 – 6:00 p.m.                             enthusiasts with Guido Masé
                                                  Help your neighbors in need this summer         June 22, 5:30 - 6:30 p.m.
  Product Sampling                           by donating a non-perishable food item and Fill           Learn some simple recipes for salves,
                                             a Truck for Hunger. The food will be donated         infused oils, and other remedies featuring
June 2 – Produce Day                         to the Vermont Foodbank and the Chittenden           local medicinal herbs that can help with the
11:00 a.m. – 1:00 p.m.                       Emergency Food Shelf. Staff will be on hand          common cuts, scrapes, bites, bruises, sprains,
                                             in the City Market parking lot to help with all      and strains Vermonters get when working in
June 3 – Madhouse Munchies                   food donations.                                      the garden, hiking in the Green Mountains, or
4:00 – 6:00 p.m.                                                                                  simply increasing their exercise volume during
June 4 – Mary’s Gone Crackers
11:00 a.m. – 1:00 p.m.
                                             Free Herbal Clinic                                   the summer months.                                  new members
June 5 – The Portuguese Bun
                                             June 1, 4:00 - 7:00 p.m.
                                                  Have you ever been interested in using
                                             herbal medicine to improve your health? Join
                                                                                                  Homemade Yogurt, Cream Cheese,
                                                                                                  and Crème Fraiche
                                                                                                                                                        in April!
11:00 a.m. – 1:00 p.m.                       Betzy Bancroft RH (AHG), Larken Bunce MS,            June 23 6:00 - 7:30 p.m.

June 9 – Dr. Bronner’s Bar Soap
                                             Guido Masé RH (AHG) and students from                     June is National Dairy Month. Learn how           Sign up at the
                                             the Vermont Center for Integrative Herbalism         to make light and refreshing yogurt in simple
11:00 a.m. – 1:00 p.m.                       in a free, personalized session focused on           steps with no special equipment. We will also
                                                                                                                                                     Customer Service Desk.
June 10 – The Portuguese Bun                 your individual constitution and any health
                                             conditions you may be experiencing. An
                                                                                                  learn how to make cream cheese and crème
                                                                                                  fraiche and take home recipes that use these
                                                                                                                                                        All Classes are
8:00 a.m. – 10:00 a.m.                       incredible opportunity to explore the art of
                                             herbal healing with experienced practitioners!
                                                                                                  delicious cultured dairy products. Start your
                                                                                                  own home creamery!
                                                                                                                                                         FREE & open
June 11 – Wholesome Sweeteners -
Blue Agave                                   All sessions last about one hour and are
                                             completely confidential. By appointment only.        Eating Well on a Budget
                                                                                                                                                         to the Public
11:00 a.m. – 1:00 p.m.
                                                                                                  June 24, 6:00 – 7:00 p.m.
June 12 – Zevia Natural Soda
11:00 a.m. – 1:00 p.m.
                                             Alteris Renewable Energy
                                             Workshop
                                                                                                       Learn time and money-saving tips for
                                                                                                  shopping on a budget with City Market’s
                                                                                                                                                      Follow us on:
Moonlight Cookies                            June 10, 6:00 – 7:00 p.m.                            Demonstration Coordinator Courtney Lang.
3:00 -5:00 p.m.                                   Alteris Renewables provides turn-               Participants will sample recipes, take a tour
                                             key solutions for grid ties/off grid Solar           of the Bulk Department, and take home a
June 13 – Strawberries and Cream             Electric, Solar Thermal and Wind systems             tote bag full of recipes, coupons, and tips for
11:00 a.m. – 3:00 p.m.                       for residential, commercial, educational, or         getting started.
                                             agricultural applications. Alteris has over 30
June 14 – Bulk Medicinal Herbs –             years experience providing renewable energy,
Lemon Balm and Licorice Tea                                                                       A Taste of Vermont
                                             and has installed over 4 megawatts of PV.            June 27, noon – 1:00 p.m.
3:00 – 5:00 p.m.
                                             Maybe your home could be next! The average                City Market boasts over 1,000 local
June 16 – Produce Day                        Vermont family home can be powered by solar          products. Take a tour around the store with
11:00 a.m. – 1:00 p.m.                       for as little as $15,000.                            City Market’s Demonstration Coordinator
                                                                                                  Courtney Lang. Afterwards, join the group in
June 23 – Rainbow Light                      Summer First Aid                                     a delicious tasting of your favorite items all
11:00 a.m. – 1:00 p.m.                       June 13, noon - 1:00 p.m.                            for free.

June 24 – Knudsen Juice                            Join Cristi Nunziata, City Market’s Herbal
4:00 – 6:00 p.m.                             Education Coordinator, in making herbal              Kombucha with Sandra Lory
                                             first aid products for summer excursions.            June 27, 12:30 - 2:00 p.m.
June 25 – Stacey’s Pita Chips                Everyone will make and take home goodies                   It is simple and fascinating to grow and
11:00 a.m. – 1:00 p.m.                       such as bug spray, healing salve, and after-sun      prepare Kombucha. Learn how to make

June 26 – Late July Cookies
11:00 a.m. – 1:00 p.m.
                                             spray. Participants will also learn the basics for
                                             assembling a first-aid kit.
                                                                                                  this healing tonic beverage, and about what
                                                                                                  makes it a unique expression of its home
                                                                                                  environment like every other local culture (in
                                                                                                                                                     Art Showing
                                                                                                                                                         The Burlington Earth Clock is a
                                                                                                  this case fermented “culture”). Bring a pint or
June 27 – On the Rise Bakery                 Free Herbal Clinic                                                                                     permanent educational art installation
                                                                                                  quart size Mason jar and lid to take home |
11:00 a.m. – 2:00 p.m.                       June 15, 4:00 - 7:00 p.m.                                                                              dedicated to peace on the shores of Lake
                                                                                                  Kombucha starter.
                                                  Have you ever been interested in using                                                            Champlain above Blanchard Beach. It is
June 28 – Bulk Medicinal Herbs –             herbal medicine to improve your health? Join                                                           designed as a combination, calendar, compass,
Lemon Balm and Licorice Tea                  Betzy Bancroft RH (AHG), Larken Bunce MS,
                                                                                                  Eating Well on a Budget                           and sundial demonstrating the natural rhythms
3:00 – 5:00 p.m.                                                                                  Sunday, June 28 noon - 1 p.m.                     and cycles of nature.
                                             Guido Masé RH (AHG) and students from
                                             the Vermont Center for Integrative Herbalism              Learn time and money saving tips for
                                                                                                  shopping on a budget with Food Education                The Clock was created by Circles
                                             in a free, personalized session focused on                                                             for Peace, a Vermont based non-profit
                                             your individual constitution and any health          Coordinator Caroline Homan. Participants
                                                                                                  will sample recipes, take a tour of the Bulk      organization, fostering community education
                                             conditions you may be experiencing. An
Strawberries and                             incredible opportunity to explore the art of         department, and take home a tote bag full of      through the creation of artistic outdoor spaces
                                                                                                  recipes, coupons, and tips for getting started.   that inspire and promote a global vision of
Cream Day-                                   herbal healing with experienced practitioners!
                                             All sessions last about one hour and are             Childcare provided.                               peace. The clock will be dedicated to the City
                                             completely confidential. By appointment only.                                                          and Parks officials and SANBATUCADA
June 13, 11:00 a.m. – 3:00 p.m.                                                                                                                     will be playing to celebrate on Saturday, June
    Come celebrate Dairy Month at City                                                                                                              20th at 2 pm. Bring a friend. Make a new
Market with local Strawberries and Cream.
           Throughout the month we will
                                                                                      Grow an Extra Row for                                         one. For more information visit their Web
                                                                                                                                                    site at www.circlesforpeace.org. The exhibit
             also be sampling recipes made                                                 the Food Shelf.                                          focusing on the construction
             with local dairy products.                                                                                                             and use of the Earth
                Yahoo, for three years of
                Vermont Co-op milk!
                                                                                      Fill a Truck for Hunger                                       Clock will be on display
                                                                                           June 1, 1:00 - 6:00 p.m.                                 in City Market’s Café
                                                                                                                                                    Gallery through the
                                                                                               @ City Market                                        month of June.

				
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