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2 G A R B A N Z O G A Z E T T E A N O V E M B E R D E C E M B E R

Garbanzo GazettePublished by Whole Foods Co-op610 E. 4th St. • Duluth, MN 55805 (218) 728-0884 • fax (218) 728-0490

www.wholefoods.coop STORE HOURS:

7 am – 9 pm Everyday

Membership Investment:$100 per voting membership

Further membership information isavailable at the Whole Foods Co-op.

The Garbanzo Gazette is published sixtimes a year (January, March, May, July,September, November) for theMember-Owners and patrons of WholeFoods Co-op. The Garbanzo Gazette ispublished by Whole Foods CommunityCo-op, Inc. to provide information onWhole Foods Co-op, the cooperativemovement, food, nutrition, andcommunity issues. Views and opinionsexpressed in this newsletter do notnecessarily reflect those of the Co-opmanagement, Board or Member-Owners. Submissions must bereceived one month prior topublication. The next deadline isSunday, November 30. Refersubmissions and questions toshannon@wholefoods.coop.

Editor: Shannon Szymkowiak Contributions: Members & Staff Design: Kollath Graphic Design Printer: InstyPrints Mailing: Barcodes Plus Reprints by prior permission

The Garbanzo Gazette is printed on100% post-consumer recycled paperwith soy ink. This paper is recyclable.

The information in the GarbanzoGazette is also available on ourwebsite at www.wholefoods.coop

A

MOVING? Pursuant to WFC Bylaws,Article I, Section 6. Current Address.Each Member agrees to provide to thecooperative his or her current address andto keep the cooperative informed of anychanges in address. This obligation shallcontinue even after a membership hasbeen terminated as long as the Memberhas any interest in the cooperative. In aneffort to remind our Member Ownersto keep WFC advised of addresschanges, the Board, on 8/26/96,approved a policy making a Membertemporarily inactive when there is nocurrent address on file. InactiveMember Owners are not eligible formembership benefits and will notreceive the newsletter.

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BEFORE RECYCLING THIS COPY ofthe Garbanzo Gazette, please pass italong or share it with a friend orneighbor. This can help save a bit onpaper costs and reduce waste. Also,it’s a good way to introduce folks toWFC who aren’t current customers orMember-Owners.

John H. AndersonBFA Interior Design, Drake UniversityRealtor/ABR/QSC (Accredited Buyers Representative)

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Laura says, “For those who have forgotten— or never learned — their biology, theterm basidiocarp refers to mushrooms.”

Basidiocarp Soup — Laura Irving, Produce Assistant

Prep: 45 minutes

8 T Butter 1/2 Onion, chopped 2 cloves Garlic, crushed 1 Red Bell Pepper, sliced 3 Carrots, sliced 2 cans Vegetable Broth 1 c Red Wine 3 large Potatoes, cut in large wedges 6 T Flour 3 T Tomato Paste 1/2 lb Crimini Mushrooms, sliced Olive Oil Spices (Rosemary, Marjoram, Salt,

Pepper, etc.)

Melt 2 T butter in saucepan. Sautéonion. When tender, add garlic, redpepper and carrots. Sauté, then addvegetable broth, wine, potatoes, andspices. Cover and let simmer.

In another pot, add 6 T butter and 6 Tflour. Cook until thick and nuttysmelling. Add 2 cups of liquid fromsoup pot and the tomato paste. Stiruntil mixed and add to soup pot.

In another pan, sauté mushrooms inolive oil until tender. Add to soup andlet simmer until potatoes are tender(about 10 minutes).

The zucchini makes a very moist cakethat adapts well to substituting gluten-free flour. I have also used Bob’s Red Millgluten-free baking mix with success.

Chocolate Zucchini Cake — Laura Irving, Produce Assistant

Prep: 20 minutes

Cake:1 1/2 c Vegetable Oil 2 c Sugar 4 Eggs 3/4 c Dutch-processed Cocoa Powder 2 t Baking Soda 1 t Baking Powder 2 c Flour 3 med Zucchini, grated 1 t Cinnamon (optional)

Frosting:3/4 c Chocolate Chips 1 1/2 T Butter 3/4 c Powdered Sugar 3 T Milk 1/4 t Vanilla

Grease and flour 9 x 13 pan. Preheatoven to 350 degrees. In large bowl,

mix vegetable oil, sugar, and eggs. Addcocoa (and cinnamon, if desired). Stirflour in with baking soda and powderjust until mixed. Fold in zucchini.Bake 50 – 60 minutes, or until tooth-pick comes out clean. Do not overbake.

For frosting: melt chocolate chips andbutter on stovetop. Stir in powderedsugar, milk and vanilla.

Nice Rice!— Sharon Murphy,

General Manager4 T Butter4 T Raw Cashew Pieces1 c Sesame Seeds1/2 to 1 t Cayenne Pepper (or to taste)1 Bay Leaf1 t salt4 c hot, cooked Rice (any variety but,

preferably, whole grain)Juice of 1/2 Lime (or to taste)

Sauté cashews in 1–2 T butter, stirringfrequently to keep from burning. Inanother pan, sauté sesame seeds andspices in remaining butter until slight-ly brown.

Add nuts and seeds to rice and mixwith lime juice before serving.Garnish with sliced limes.

W H O L E F O O D S A C O M M U N I T Y C O O P 3

Pantonepg3

This recipe is Gluten Free. Batter mixcould be a thick cornbread, or even a realwheat piecrust if desired. The objective isto make a pie, the specific components ofthe filling are not as important.Depending on ingredients, more tapiocaflour may be needed. This thickens thesauce within the pie. Experiment!

Sabbath Crock-Pot Pie— Michael Karsh,

Produce Manager

This recipe is intended to be made ina Pyrex insert, the size to fill yourcrock-pot. Since this recipe is for a 5-quart pot, you may need to adjust theexact volume of filling and batter toyour particular crock. The objective isto provide a hearty meal, while notconsuming your day to prepare it.However you might choose to take aday off, this recipe makes sure that thedinner table is not neglected.

Batter:1-1/2 c Brown Rice Flour1-1/2 c Masa Flour1/2 t Salt1/4 c Oil2+ c Water1 large Egg

Filling:

Whatever proportion of vegetables/meat that comes to 4 cups total. I liketo use this is a Mulligan stew-type sit-uation using up leftovers and/or veg-etables on their last legs. Some poten-tials: potatoes, carrots, rutabaga, cel-ery, bell peppers, cabbage, turnips,parsnips, onions, sausage, choppedmeat, bacon, etc…

Care must be taken to chop the denserroots into smaller pieces, leaving thepeppers somewhat larger so they aredone at the same time.

Also for the filling:1/4 c warm water with 1-1/2 tsp Better

than Bullion or comparable brothmix dissolved

2 T Tapioca Flour

Preheat your oven to 400 degrees.Butter the crock-pot insert. Mix up thebatter by combining dry ingredients,then cut in oil. Add 1 cup water andegg. Then, add water until you achievea spreadable frosting-like texture.Using a spatula, spread the batteraround the sides and bottom to therim. Be sure to save some for topping!1/8–1/4 thick is plenty, tapering to thebowl edge, but thicker on the bottom.Place crock in oven for 10 minutes toallow bottom crust to form.

Cut vegetables and combine with meator other ingredients in a large bowl.Sprinkle with tapioca flour, and stirwell. Combine with broth mixture,and stir well. Once crust is ready tocome out of the oven, pull it and set iton the stovetop for 10 minutes. Place

in crock. Add filling ingredients. Thinout batter with additional water to aTHICK waffle batter consistency. Pourover top of pie. Place cover on top, andcook on high for 4 hours. You canleave it on warm until dinner. For acrusty top, broil before serving as youwould to crisp up a pizza.

The small amount of Parmesan cheese &brown butter used are so flavorful thatthey satisfy like a much richer dish suchas Alfredo. Meanwhile the walnuts,currants & Swiss chard provide iron, fiber,Omega-3s, B vitamins… Serve withwarm, crusty bread and you’re set.

Fettuccine With SwissChard, Currants, Walnuts &Brown Butter— Jahn Hibbs,

Asst. Produce Manager

1 bunch Chard, any color1 T dried Currants2 T Golden Raisins1 T Olive Oil1 Onion, thinly sliced2 cloves Garlic, finely chopped1/2 lb fresh Fettuccine (OR 3/4 lb

equivalent dry fettuccine)1/3 c Walnut Pieces, lightly toasted1/3 c Brown Butter (instructions

below)Fresh Parmesan Cheese, grated or

thinly sliced

Make the brown butter and keep itwarm over very low heat. Set a largepot of water on the stove to boil.Plump the currants and golden raisinsin a small bowl with enough hot waterto cover them. Trim the stems fromthe chard and slice across the leaves tomake 2-inch wide ribbons. Heat theolive oil in a large sauté pan; add theonion, 1/4 t salt, and a few pinches ofpepper. Sauté over medium heat forabout 5 minutes, until the onion soft-ens and begins to release its juices.Add garlic, chard, and another 1/4 tsalt. Sauté for 4–5 minutes until thechard is just barely tender, thenreduce the heat to low. Add the fettuc-cine to the boiling salted water, timingit to finish cooking with the chard.(The chard should be very tender butnot overcooked when the pasta isdone.) When the pasta is just tender,drain it immediately in a colander,shake off excess water, and add it tothe onions and chard along with theplumped fruit, walnuts, and brownbutter. Toss together and season withsalt and pepper to taste. Serve withfreshly grated Parmesan. (I prefer itcut into curls with a cheese slicer — ithas a more substantial texture.)

Brown Butter: Melt 1/2 pound (2sticks) butter in a small saucepan overlow heat. As the butter gently sim-mers, the butterfat and milk solidswill separate from each other. Thesolids will settle to the bottom of thepan, coloring the butter as it cooks.When it turns a rich amber color(about 8–10 minutes) remove from theheat. Line a fine-mesh strainer withpaper towel or cheesecloth and pourthe butter through it, straining out thesolids. The butter can be used rightaway or cooled & refrigerated in asealed container. Yields about 3/4 cup.

Dean’s Report

This September I felt like aschool child as WFC-U startedits new school year; I eagerlyanticipated the school year

after a break and was excited about allof the new people I would meet andthe things all of us would learn. As theschool year neared, new equipmentwas purchased (including two spiffymirrors that hang near the stove forbetter viewing!) and classes werescheduled.

Though classes didn’t go exactly asI had planned (just as when I was achild), I still learned some importantlessons that may not have started outas the main objectives. This year westarted a new series called “FiveWays.” The first class, “Apple FiveWays” was a learning experience forboth Produce Assistant Jahn Hibbsand me. But, despite running a bitover, the class was a hit! The food wasdelicious and the class participantswere delightful. Unfortunately, the“Pumpkin Five Ways” class was lack-ing enough participants to take place,but that won’t stop us from trying withtwo new “Five Ways” classes inNovember and December. (Make sureto look for Cranberries in November,and Wild Rice in December!)

Speaking of feeling like a child, ourkids cooking class was off to a greatstart in October. Make sure to look fortwo more classes in November andDecember. Don’t worry; even if youdidn’t sign your children up for thefirst class, you can still sign them upfor these next two…and I would highlyrecommend it!

We also had an exciting time whenthe Indian Cooking class was filled tocapacity almost immediately. This hasled me to believe that many of yourare most interested in learning aboutethnic cooking, which I hope to bringyou more of starting in January.

Though November and Decembercan be hectic, I urge you to check outour cooking classes, and relax and eatas you learn some great new recipesand tips. As one of our recent class

attendees said, “I didn’t realize it, butthese classes are so much more thanjust the recipes!” Come and get somenew ideas and skills to wow your fami-ly and friends with over the holi-days…especially the soup class! (I’mnot biased, I swear!) GG

This is my version of one of my favoritefoods growing up. In my opinion, baconmakes everything better, but if you’re notof the meat eating persuasion, you cansubstitute butter or canola oil for thebacon grease and add veggie bacon at theend!

Hot German Potato Salad— Anni Friesen,

MMS Coordinator

3 medium to large Red Potatoes,sliced

4 slices Bacon, chopped1 T Flour1 T Brown SugarWater1/4 c White Vinegar1/2 Yellow Onion, chopped1 t Celery Seed

Slice potatoes into bite sized slices andboil until firm, yet tender. Removefrom heat, drain, and reserve 1 cup ofthe potato water. Return the potatoesto the pot and cover. This will softenthe potatoes a bit more, but not somuch that they fall apart. Fry bacon inpan until crisp. Remove bacon, butsave the grease. Add onion to the hotbacon grease and sauté until translu-cent. Combine flour, sugar, and celeryseed in a bowl. Then add to onion andbacon grease mixture. Whisk the mix-ture over a medium-low heat until itbubbles. Remove from heat, add vine-gar and stir. Return to heat and slowlyadd the reserved potato water. You willmost likely not need the entire cup.Get the mixture to the consistency ofheavy gravy and then slowly stir in thepotatoes and bacon. Add salt and pep-per to taste and serve warm.

by Anni Friesen, Member Services Coordinator

4 G A R B A N Z O G A Z E T T E A N O V E M B E R D E C E M B E R

This is the time of year when Ithink about making bread. Isit the aroma or the warmth?The texture or the butter? It’s

definitely not what I think about doingon a Saturday morning in April, May,June or July. But come November, theholidays and the blizzards, I pull outmy bread recipes, old and new. Maybeit is as simple as the weather.

Weather could not be to blame forthe low voter turn-out for the uncon-tested Board of Directors election. Wedid hit our quorum with 103 votes,only three extra! In response toMember concerns about paper ballots,we tried out an online voting process.It worked slick according to those ofus who tried it. We think it is the wayto go, but certainly need to convincemost of you of that before our nextelection so please let us know yourthroughts. Welcome to our new BoardMember, Linda Magni.

Since this is the year of theLocavore Challenge, I am submittingone of my all-time favorite breadrecipes. Delicious, of course. But alsobeautiful to behold: Wild Rice BreadSticks. They are really fun to makewith kids because you have to rollthem out into long skinny snakes and

then snip the ends with ascissors to resemble wildrice stalks as they grow inthe water. You can showthem off standing up in acrock-pot or lay them in along basket. I found thisrecipe 20 years ago in WildRice, Star of the North, acook book promoted byLola Perpich, theGovernor’s wife.

Wild Rice Bread Sticks1 c Wild Rice, cooked1-1/2 c warm Water (105 to 115 F)1 package active dry Yeast1 T Minnesota Honey2 t Salt1/4 c Sunflower Oil1/2 c Dark Rye or Pumpernickel Rye

Flour3-1/2 to 4 c Bread Flour1 free-range local Egg White, beaten1 T WaterCoarse Salt

Combine cooked wild rice, water,yeast, honey and 2 teaspoons salt inbowl. Stir to blend; let stand 5 min-utes until yeast foams. Stir in oil and

board reportboard ofdirectorsAlison ChampeauxTerm expires 2011alison@wholefoods.coop

Lynn FenaTerm expires 2009lynn@wholefoods.coop

Mark FriederichsTerm expires 2009mark@wholefoods.coop

David HelfTerm expires 2011davidh@wholefoods.coop

Theresa KoenigTerm expires 2009Theresa@wholefoods.coop

Linda MagniTerm expires 2009linda@wholefoods.coop

Heather MurphyTerm expires 2011heather@wholefoods.coop

ASharon Murphy, General ManagerWhole Foods Co-op610 E 4th StreetDuluth, MN 55805728-0884/w728-0490/faxsmurphy@wholefoods.coop

WFC web site: www.wholefoods.coop

e-group address to communicate withentire Board and General Manager:wfcbod@wholefoods.coop

Call 218 728-0884 to leave a call-backrequest for a Board member.

Letters addressed to Board members c/oWhole Foods Co-op, 610 E. 4th St., Duluth,MN 55805 will be forwarded unopened tothe Board/Board member.

Interested In How the Board Works?

Meetings of the Board of Directors, exceptfor closed sessions, are open to WFCMember-Owners. If you have an item fordiscussion at the Board meeting, pleasesubmit your item in writing by the firstFriday of the month in which you requestthe Board’s consideration. Such agendaitems will be subject to time constraints atthe Board meeting. Board meetings are onthe 4th Monday of every month beginningat 5:30 PM subject to change due toholidays.

rye flower; stir in breadflour 1 cup at a time untilmixture is stiff. Let rest 15minutes. Heat oven to 375°F. Turn mixture onto lightlyfloured surface; divide intoquarters, then divide eachquarter into 4 parts so thatyou have 16 pieces. Rolleach piece of dough tomake a rope 16 to 20 incheslong, depending on the

length of the cookie sheet. Place ropeson well oiled cookie sheets, spacingthem well apart. Roll sticks on sheet abit to coat lightly with oil. With scis-sors, snip 1/4 to 1/3 inch into thedough along one end of each stick, 1/3of the length. Snip on both sides toresemble the grain on a stalk. I usual-ly make my snips parallel down thesides, then cut snips down the centerjust above or below the side points.Beat egg white with 1 tablespoonwater; brush on stalks. Sprinkle withcoarse salt. The “stalks” may be bentfor a particular effect. Bake 20 to 30minutes until browned and crisp.Remove from cookie sheet. Cool onwire rack. GG

Lynn Fena, BoardPresident.

by Lynn Fena, Board President

bread in the oven

Gonzo Gourmand

Here’s an update on myprogress of going more localin the bulk foods aisle. Some

products have changed and it is largelyso that they can be sourced from closerto home. Prices generally rise whenthis happens too, because workers inPakistan (for instance) aren’t makingthe same as workers in the U.S. Butwe can feel good about paying for asmaller carbon footprint, among otherthings. Let me say that when I beganthe country-of-origin labeling project inthe bulk aisle, I was happy to discoverthat we had more American productsthan I thought. It is always going to behard to find certain things from theUS (like cashews, dried tropical fruit,etc etc), but overall we’re doing prettywell. As I redoubled my efforts tosource closer to home, our mainsupplier, United Natural Foods, helpedout a lot by offering many Americanalternatives to the Chinese organicsthat had swamped the market.Sourcing ever-closer to home is aprocess, and it will not always bepossible to find some things that itseems like we should be able to. Sopatience, my locavores, please knowthat I am working on it, and that yourideas and tips are welcome.

Organic Apricots: In addition tothe Turkish, we now have Californian.The California apricots are not as softbut have a more tangy taste that Iprefer.

Organic Buckwheat Groats: Usedto be Chinese, now I am orderingthem direct from Bob’s Red Mill, whosources from USA/Canada.

Organic Pitted Dates: Used to befrom Pakistan, now from Californialike our other dates.

Organic Raw Pumpkin Seeds:Used to be Chinese, now Austrian.“What?” you say, “Can’t you find asource for raw pumpkin seeds fromthe United States, or any local rawpumpkin seeds?” Short answer: no.The only source I know of forMidwestern raw pumpkin seeds hasdried up, so if anyone can find any, letme know. Barring a local supply, thefood policy directs me to source organ-ically, and right now the only organicpumpkin seeds I can find on the mar-ket are from either China or Austria.When possible we try to steer clear ofChinese organics if there is anotheralternative, on account of lingeringquestions about the integrity of theorganic certification process in China.So we are going with the Austrianones, and yes they are more expensive.But too – and I say this with all sincer-ity – they are the best pumpkin seeds Ihave ever tasted. The quality is unbe-lievable on these.

Organic Beans: We had someorganic beans that were grown inChina but most of those have beenreplaced with American grown. Rightnow the only Chinese one I havefound no alternative to are the organicmung beans. And you may see somesubstitutions made if the Americansources go out-of-stock for some rea-son — for instance while Americanorganic Navy beans were between sea-sons, I substituted the only other Navybeans I could find, which wereChinese. But as a rule our beans areAmerican. Some examples: blackbeans, great northerns, and kidneybeans are all from the North Dakotaregion, and garbanzos are sourcedfrom the Midwest (Washington too).

Gonzo Food Factsby Jim Richardson, Bulk Buyer

Organic Yellow Popcorn: Used tobe from Nebraska, but starting inDecember they will be fromWisconsin. The farmer advises methat he will only have enough stock forus for a few months until next season,so after that I will source fromNebraska again for the next fewmonths. But after that, Mr. WisconsinFarmer will become our permanentsupplier of organic yellow popcorn,and at a great price too.

Organic rye flour, organic corn-meal, organic Gold-n-White flour: allare Minnesota owned (Whole GrainMilling of Welcome, Minnesota), andgrown within the region.

Great River Milling products:There has been an upsurge of interestin products from this Fountain City,Wisconsin business. They won’t shipdirect to us but happily it turns outUnited Natural Foods carries all oftheir products, so special orders maybe made anytime. Great River Millingproducts that are already in the bulkaisle are: Organic whole wheat pastryflour, organic barley flour, organicbuckwheat flour, organic whole speltflour, and organic wheat berries. Inaddition, I have recently replaced ourlongstanding organic Guisto’s wholewheat flour (California owned, Utahgrown) with its Great River equivalent(Minnesota owned, regionally grown).I know some of you bakers are veryparticular about your flours so if youprefer the Guisto’s it may still be spe-cial ordered. Thanks all. GG

Jim Richardson is a 12-year veteran of thenatural foods industry including 10 yearshere at the Co-op as a Buyer.

W H O L E F O O D S A C O M M U N I T Y C O O P 5

Pantonepg5Small Farmers. Big Change.

Fall offers a perfect moment tocelebrate some of the success-es that co-op members, yourstores, and partnerships with

worker-owned cooperatives like EqualExchange have achieved over the last 22years. Together we have created supplychains that respect small-scale farmersand the environment while growinggrocery stores that are communityowned and governed; a very uniqueand powerful model indeed. The factthat coffee roasters like Equal Exchangeand others have brought the term FairTrade into mainstream consciousnessis a testament to our success.

At the same time we need to recog-nize that our work is just beginning.We recently launched a new line ofteas and the story of the farmers whogrow one of these offerings, the WildRooibos, is particularly representativeof both the power or our network andthe challenges ahead.

The Khoisan farmers of SouthAfrica formed a rooibos cooperative of16 members in 1998, the WupperthalTea Association. North of this region,a group of 14 farmers independentlyfounded the Heiveld Co-operative in2000. Although the sixth cooperativeprinciple was probably not formally inmind, the spirit of “cooperationamong cooperatives” was naturally atwork. The Heiveld farmers visited theWupperthal and together they envi-sioned new possibilities for the future.Today over 100 small-scale farmers areexporting rooibos.

Connecting with Equal Exchangeand the larger cooperative supplychain that all of us have helped tobuild has dramatically improved thefarmers’ livelihoods. In her book,Boiling Point, Leonie Joubert describesthe impact of this new market on theHeiveld Co-operative: “The communi-ty’s fortune is changing. All the co-operative members have their firstbank accounts. One person had a setof dentures made; another took a fam-ily member to the hospital for treat-ment — both healthcare ‘luxuries’.These are quiet signals that a commu-nity, whose education often does notextend beyond grade four, is dippingits toe into a viable mainstreammarket.”

Unfortunately, just as the rooibosfarmers have begun to imagine abrighter future for themselves, climatechange and the fair trade labeling sys-tem itself is threatening their success.Severe droughts and higher tempera-tures have endangered the long-termproduction capacity of their land.Simultaneously, these farmers com-pete in a market where 98% of therooibos industry is dominated by post-apartheid, large-scale white ownedplantations. The tea grown by theHeiveld and Wupperthal farmers isthe ONLY rooibos tea in the fair tradecertification system that comes fromindigenous small-scale farmers whoown their land.

During Co-op Month (and everymonth), support small farmer cooper-atives while recognizing your ownpower as a member of Whole FoodsCo-op. If you aren’t a member youshould become one, and actively par-ticipate in a chain that played a vitalrole in getting the Heiveld andWupperthal farmers access to marketsand one that can go so much further.Join us at fairfoodfight.com and small-farmersbigchange.coop to learn moreabout how we can continue to build ajust food system.

This recipe was adapted by EqualExchange from the “MoosewoodRestaurant Book of Desserts”, publishedby Clarkson N. Potter Inc. 1997. FairTrade ingredients replaced the traditionalwhenever possible. Rich and chocolaty,these may be the best brownies you’veever made!

Fair Trade Brownies — Equal Exchange

2 1/2 sticks Butter, melted (10 ounces)1 c Equal Exchange Baking Cocoa1 lb Brown Sugar5 Eggs1 t Vanilla 1 c unbleached White Flour

Preheat the oven to 350 degrees andoil a 9 X 12-inch baking pan. Beat thecocoa into the melted butter with anelectric mixer until smooth. Add eachof the remaining ingredients in turn,

beating after each addition untilsmooth. Pour the batter into the panand bake for about 25 minutes, untilthe middle is set and the edges arepulling away from the sides of thepan. Yield: 12 generous brownies

“Is it too late to turn in a recipe? BecauseI just made the BEST pancakes ever and Ireally, really want to put this recipe in!”OK Matt, you got your wish!

Apple Cider CashewPancakes— Matt Wenger, Storekeeper

2-1/2 c Arrowhead Mills ButtermilkPancake Mix

2 c Pepin Heights Apple Cider 4 T Cashew Butter 4 T Ground Flaxseed/Flaxmeal 1 T Agave Nectar

Preheat skillet. Mix all ingredientstogether in mixing bowl. Heat cashewbutter for easier mixing. Cook on skil-let. Top with butter/Earth Balancespread and your choice of syrup (I likepure maple syrup). Makes 8 6-inchpancakes.

Lemon Ginger Yams— Justin Hemming,

Kitchen Manager

3 T Butter 1/4 c Brown Sugar 1" Piece Ginger, peeled & minced 1 t Sea Salt 1 Lemon, zested and juiced 2 lb Yams, wedged, can leave peel on 1/4 c Flour 1 T Olive Oil

Preheat oven to 350 degrees. Cook thebutter, sugar, ginger, salt, lemon zest,and lemon juice over low heat for 5 –10 minutes. Place yams in a bowl andtoss with the olive oil. Shake on theflour and toss that with the yams. Addand mix in the cooked sauce and placeon a cookie sheet. Bake for 45 – 55minutes until the yams are easilypierced with a fork. Serve warm.

by Scott Patterson, Equal Exchange

These cookies can be made vegan byusing a vegetable based shortening andegg replacer.

Oatmeal Flax Cookies— Kala Edwards, Baker

1/2 c Butter1/2 c Brown Sugar1/2 t Vanilla1/4 c Flaxseed, ground1/2 t Baking Powder1/4 c Soy Nuts1 c Chocolate Chips1/2 Evaporated Cane Juice1 Egg1 c Flour1/4 t Sea Salt1/2 t Baking Soda

Cream butter and sugars until lightand fluffy. Add eggs and vanilla, beatwell. Mix flour, oatmeal, flaxseed, salt,baking soda and baking powdertogether in a separate bowl and add allat once to the wet ingredients. Fold insoy nuts and chocolate chips. Form 1"balls and place on an ungreased cook-ie sheet. Bake at 350 degrees until set,about 10 minutes. Makes 3 dozensmall cookies.

Nutty Wild Rice Salad withKiwifruit and Red Grapes— Dwelling in the Woods

2 1/2 c Vegetable Broth4 Kiwis, peeled and diced1 c Wild Rice1/2 – 3/4 c seedless Red Grapes,

halved4 T Lemon Juice1/4 c Pecans, toasted and choppedSalt and Pepper to taste1 T Olive Oil1 T Honey

Place broth in a medium saucepan,bring to boil. Add rice, reduce heat tolow and simmer, covered, for 45 min-utes or until tender. Drain excess liq-uid, cover and let cool. Whisk togetherlemon juice, oil, and honey in a smallbowl until honey is dissolved. Seasonwith salt and pepper. Place cooled ricein a salad bowl, along with kiwi, redgrapes and pecans. Add dressing andgently toss. Makes 4–6 servings.

Options: Use chicken broth, walnutsor alternative fruit.

6 G A R B A N Z O G A Z E T T E A N O V E M B E R D E C E M B E R

• Gardenburger– Hula Garden Steaks– Baja Garden Steaks– Tuscany Garden Steaks

• Alexia– Four Cheese Tuscan Panini– Grilled Chicken Tuscan Panini– Grilled Steak Tuscan Panini

• Purely Decadent– Coconut Frozen Dessert

GROCERY• Tillen Farms

– Pickled Asparagus– Pickled Carrots– Spicy Green Beans

• Natural Mash– All Natural Mashed Potato

Mix

• Yogi Tea*– Berry Detox Tea– Bedtime Tea

• Ecoteas*– Rooibos Red Tea

• Bob’s Red Mill– Teff Flour– Gluten-Free Steel Cut Oats

• Guayaki*– Pure Heart Mate’ Tea Blend

• Back To Nature– Fudge Striped Cookies

• Late July*– Cheese Sandwich Crackers

• Metro– Chocolate Mintwater

(“It is awesome,” says Joe)

• Whole Grain Milling*– Yellow Tortilla Chips

• Wholesome Sweeteners*– Raw Blue Agave Syrup

• Happybellies Fortified BabyCereal*– Rice– Oatmeal– Multigrain

• Tinkyada– Rice Veggie Pasta Spirals

• Muir Glen*– Vodka Pasta Sauce– Italian Sausage Pasta Sauce

• Annie’s*– Pomegranate Vinaigrette

• Zevia Stevia Sweetened Soda– Cola

• Kettle– Snack Size Buffalo Bleu

Cheese Krinkle Chips

HBC • Burt’s Bees

– Men’s Shave Cream– Men’s Aftershave

• Heritage– Pine Tar Shampoo

(Grandpa’s is currentlyunavailable)

• Flora– FlorEssence Rejuvenating

Cream

• Kinderlove – Children’s Liquid Multi 8.5 oz

• Vegetal – Silica

• Hyland’s – Kid’s Earache tablets

• SukiNew packages, but theformulas remain the same

Back after uncontrollable extendedabsence…

• Nourish– Wild Green Shower Gel*– Wild Green Deodorant*– Citrus Deodorant*

• Apolonia B– Nourishing Skin Cream

GENERAL MERCHANDISE• Thermos

– Foogo Stainless Steel Sippy Cups

– Stainless Steel Hydration Bottles

* Organic GG

newBULK• California Apricots*

• Bob’s Red Mill– Buckwheat Groats*

• California Pitted Dates*

• Austrian Raw Pumpkin Seeds*

• Great River Milling– Whole Wheat Flour*

• Bionaturae– Whole Wheat Fusilli*

• Fould’s– Semolina Spaghetti

• Frontier– Beef Flavored Broth

• Dancing Star– Carob Supergreens Chunks of

Energy*

• Papaya Spears*

COOL• Lightlife

– Italian Style Sausage– Chorizo Style Sausage

• Follow Your Heart– Vegan Sour Cream

mission statementThe Whole Foods Co-op iscommitted to the CooperativePrinciples, to providing its members,patrons and community the highestquality nutritious whole foods, andto the products and practices whichmake positive changes in the life ofits community, employees andenvironment.

co-operative principles1. Voluntary and open membership.

2. Democratic member control.

3. Member economic participation

4. Autonomy and independence.

5. Education, training and

information.

6. Cooperation among co-ops.

7. Concern for community

W H O L E F O O D S A C O M M U N I T Y C O O P 7

CMYKpg 7

Editor’s note: I first tasted this dish whenJahn taught a class a little over a yearago. At first glance, the cilantro seems likean odd choice. However, it is amarvelously surprising compliment to thisbright, flavorful and addicting dish. It hasbecome one of my favorites!

This is an easy recipe. The only trick is totake care to get the cabbage tender, butnot to overcook so that the apples getmushy. Sweet, spicy & decadently colorful— a winter blues beater!

Sweet & Sour Red CabbageWith Apples & Cilantro— Jahn Hibbs, Asst Produce

Manager

adapted from “The HerbfarmCookbook”, Jerry Traunfeld, 2000.

Prep time: 10 minutes

Cook time: 12 minutes

1 1/2 T Sugar (or alternativesweetener)

1/4 t Sea Salt3 Green Onions, thinly sliced1 c fresh Cilantro, coarsely chopped1/2 medium head Red Cabbage2 T Vegetable Oil1/2 t Red Pepper Flakes1 large or 2 small Apples, peeled &

diced into 1/4" pieces (Pink Ladywork great!)

1/4 c freshly squeezed Lime Juice

Quarter the cabbage & cut out thecore. Cut the cabbage very thin (amandoline or shredding disk of a foodprocessor work best, but a sharp knifewill do.) Heat the oil with the red pep-per flakes in a large (12-inch) skillet orwide saucepan over medium heat. Addthe apple and cook, stirring, for about1 minute. Add the cabbage and tosswith tongs to coat it with the hot oil.Add the lime juice, sugar and salt,cover the pan, and reduce heat to low.Cook until the cabbage is tender, 5–10minutes. Add the green onions andcilantro and toss together with thetongs. Taste and season with addition-al salt or sugar if needed. 6 servings

“They told me he wasthe one to see…

They were right.”

Dr. Robb AndersonDuluth Natural Medicine & ChiropracticA practice focused on clinical nutrition and chiropractic1731 London Rd • Duluth • www.duluthnaturalmedicine.com 724-4525

“He knew how I got to feeling this way, and he knew how to fix it. I feel great again!”

This is a wonderful recipe for a hotsummer day when you don’t feel likerunning a hot stove for a long time. Theuncooked sauce retains the “just-picked”flavor of the tomatoes. It is warmed bythe hot angel-hair pasta, which can becooked up in just minutes.

Angel Hair Pasta with Fresh Tomato Sauce— Jahn Hibbs,

Assistant Produce Manager.

2 – 3 cloves Garlic 3 lb Tomatoes2 T fresh Lemon Juice1 t Salt1 t Sugar (optional)1/2 t Black Pepper1 lb Capellini (angel-hair pasta) 1/2 c chopped fresh Basil

Mince garlic and mash to a paste witha pinch of salt using a large heavyknife. Core & coarsely chop two-thirdsof the tomatoes. Halve remainingtomatoes and rub cut sides of toma-toes against large holes of a box graterset in a large bowl, reserving pulp anddiscarding skin. Toss pulp withchopped tomatoes, garlic paste, lemonjuice, salt, optional sugar, and pepper.Let stand until ready to use, at least 10minutes. Meanwhile, cook pasta in a6- to 8-quart pot of boiling saltedwater, uncovered, 2 minutes or until aldente. Drain in a colander and imme-diately add to tomato mixture, tossingto combine. Sprinkle with basil, andfresh grated Parmesan if desired.Serves 4 – 6.

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NOTE: For those of you, who arereluctant to add sugar to your tomatosauce, keep in mind that the smallamount of sugar is not there forsweetening, but to balance the acidityof the tomatoes. Give it a try!

Cold leftovers make a yummy lunch!

Nameless Deliciousness — Charlotte Van Vactor,

Merchandising Stocker

adapted from an America’s TestKitchen recipe

2 c cooked Rice (your favorite)3 or more cloves Garlic2 T fresh Ginger1/2 c Soy Sauce3 T Rice Vinegar (or whatever: Cider

or Red Wine Vinegars work, too)2 t Hot Sauce3 T Sugar or Honey2 T Toasted Sesame Oil (gotta be the

“toasted” kind)1/4 c Peanut Butter1 bag Quorn Tenders

Combine all of the sauce ingredientsin a small blender cup, food processoror bowl to blend. If you’re mixing it byhand, you’ll want to finely mince thegarlic and ginger.

Place the Quorn Tenders in a big potover low heat. Over that, pour thesauce you made and stir. Stir in thecooked rice. When the Quorn is heat-ed through, it’s ready to serve. Garnishwith sliced scallions.

Stuffed Green Bell Peppers— Kala Edwards, Baker

4 large Green Bell Peppers1 15 oz can Black Beans (or prepare

from dry beans)1-1/2 c Corn1/2 c Onion, chopped1/3 c long grain Rice1 – 2 Jalapeno Peppers1/8 t Sea Salt2 T fresh Cilantro, snipped3/4 c Monterey Jack CheeseSalsaSour Cream

Remove tops from bell peppers andboil covered in salted water 4 – 5 min-utes. In a saucepan, combine bell pep-per tops (chopped), corn, beans,onion, uncooked rice, jalapenos, saltand 1 c Water. Bring to boil, reduceheat and simmer about 15 minutes,until rice is tender. Stir in cilantro andhalf of the cheese. Let stand 5 minutesor until the water is absorbed. Fill bellpeppers with the rice mixture. Placethem in a baking dish and sprinklewith remaining cheese. Bake uncov-ered at 400 degrees for about 15minutes. Serve with salsa and sourcream.

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mixture in 2 1/2 quart casserole dish.Lay the cooked chicken on top of thewild rice mixture. Cover and bake at350 degrees for 45 minutes or untilbubbly. Serves 4.

What is a tomatillo? Tomatillos are arelative of the Cape Gooseberry and amember of the nightshade family. Theirflavor is tart and acidic. Tomatillos freezewell by placing them in your favoritecontainer. Just remember to thaw, de-husk and rinse the tomatillos prior to use.

Raw Green Salsa— Lupita Marchan, Grassroots

Farm

12 Tomatillos, husks removed, rinsed1 clove Garlic1/2 – 1 Hot Pepper (for mild salsa,

remove seeds and inner ribs)1 medium Onion1/2 bunch Cilantro1 Avocado1 medium Tomato1/2 c Canola or Olive Oil

Combine all ingredients in blenderand blend to desired consistency. Dipor serve over beans, eggs or anythingelse that appeals to your taste buds!

Herbed Chicken and Wild Rice— Dwelling in the Woods

2/3 c Wild Rice, uncooked1/2 c Chicken Broth1 small Onion, chopped1/4 t Basil1 clove Garlic, minced1 T Parsley Flakes2 T Olive Oil1/2 t Sage1 stalk Celery, chopped1/8 t Pepper1/2 c Green Pepper, chopped1/2 c Water Chestnuts, sliced1/2 c fresh Mushrooms, sliced1/2 c slivered Almonds2 Chicken Breasts, each cut in half3 T Roasted Red Peppers1/2 c to 1 c Sour Cream

Cook wild rice in 2 cups of water for30–40 minutes or until done. In aheavy skillet, brown chicken in oliveoil. Set aside. In the same pan (with-out washing), sauté onion and garlic 2minutes. Add celery, green peppers,mushrooms, broth, basil, parsley, sageand pepper. Blend into the rice. Addremaining ingredients and stir. Put

Tomatillo Pineapple Salsa— Lupita Marchan, Grassroots

Farm

12 fresh Tomatillos, de-husked, rinsedand diced

1/2 Pineapple, small dice1/2 Red Bell Pepper, small dice1/2 Green Bell Pepper, small dice1 medium red Onion, small dice2 T Hot Pepper, minced1/2 c Cilantro, chopped1 T Garlic, minced1/4 c White Vinegar6 T Lime Juice (about 3 Limes)Juice of 2 OrangesSalt Black Pepper, freshly cracked

Combine all ingredients into one bowland stir well. Makes about 6 cups. Forbest flavor, prepare this salsa a fewhours before serving. NOTE: items tobe diced can also be chopped in a foodprocessor.

My recipe is a modified version of “Joy ofCooking’s” Gingersnap recipe. I added thewhole wheat pastry flour and jacked upthe spices and orange flavoring. You canuse pure all-purpose flour if you want, butdefinitely only use fresh juice and zest. Itreally makes a huge difference.

Spiced Orange GingerCookies — Sonya Welter, Stocker

1 c Gold-n-White or all-purpose flour 3/4 c Whole Wheat Pastry Flour 3/4 t Baking Powder 1/4 t Baking Soda 2 1/2 t ground Ginger 1 t ground Cinnamon 1/2 t ground Nutmeg 1/4 t ground Cloves 1/4 t ground Cardamom dash salt a few grinds of black pepper 6 T Butter 3/4 C organic, fair-trade Sugar 1 Egg scant 1/4 cup Blackstrap Molasses juice and zest of 1 Orange

Preheat oven to 350 degrees.

In a small bowl, whisk together flours,baking soda and powder, spices, andsalt and pepper. In a medium sizedbowl, cream together butter and sugaruntil fluffy. Add egg, molasses, andorange juice and zest and mix untilwell combined. Slowly add flour mix-ture. The dough should be the consis-tency of thick buttercream frosting.

Form dough into balls about 1 inchacross and bake on a greased, lined, ornonstick cookie sheet for 10 to 12minutes.

W H O L E F O O D S A C O M M U N I T Y C O O P 9

CMYKpg 9

BRITT ROHRBAUGH

STREET 809 East Tenth StreetDuluth MN 55805

EMAIL leonbritt@charter.net

MOBILE 218.340.3469

CUSTOM INTERIOR PAINTING

Local root vegetables are availablethroughout a good part of the winter, andthis is a good soup to warm up with onchilly nights.

Borscht — Sonya Welter, Stocker

3 – 4 beets (about 1 1/2 to 2 pounds) 1 Potato 3 – 4 Carrots 1 Parsnip 1 Onion 2 – 10 cloves Garlic 4 – 5 c Vegetable Broth Juice of 1 lemon (approx. 2 T) Olive Oil Salt and Pepper Sour Cream and Dill for topping

Preheat oven to 350 degrees. Peel androughly cut the beets, potato, carrots,and parsnip; coat with olive oil androast in a Dutch oven for 25 minutes.Peel and roughly chop the onions andgarlic, add them to the pot, and roastfor another 25 minutes. Bring pot tostove top, cover vegetables with broth,and simmer until vegetables are verysoft. Add lemon juice and season withsalt and pepper. Blend well. Serve hot,with a dollop of sour cream and asprinkle of dill in each bowl.

This recipe is great for topping steaks,pork tenderloin, or grilled portabella caps.

Demi Glaze— Debbie Manhart,

Store Manager

2 T Butter2 T Flour1/4 t Onion Powder2 T Tomato Paste1 qt Beef, Mushroom or Vegetable

Stock

Melt butter, add flour. Cook until but-ter and flour have browned – do notburn. Add stock, onion powder, andtomato paste. Simmer for 45 minutes

ring occasionally until soft and brown.De-glaze bottom of pan with red wine.Add beef broth and gravy and bring toa simmer. Taste — add salt and/orpepper to your liking.

Top with a baguette crouton*, crispedcrumbled pancetta or prosciutto, andgrated mozzarella, Swiss, and/orParmesan

*Baguette crouton — slice a baguette,butter one side, sprinkle with parsleyand granulated garlic and bake untilcrispy.

Tomato Risotto (Al Pomidoro) — Raelynn’s Mom

4 c Vegetable Stock1/4 c Butter 1 T Olive Oil 8 Shallots, Finely Chopped 4 cloves Garlic, chopped 1 1/2 c Arborio Rice 1/3 c White Wine8 Tomatoes, seeded and chopped1 1/2 c Parmesan Cheese1/2 c fresh BasilSea Salt Black Pepper

Heat stock to almost boiling, thenreduce heat until barely simmering tokeep it hot. Heat butter and oil in adeep skillet over med heat. Add shal-lots and cook for 1 – 2 min. until soft,not brown. Add garlic. Add rice andstir until grains are well coated, about1 minute. Pour in wine and stir untilit has been completely absorbed. Add1 ladle of hot stock and simmer, stir-ring until absorbed. Repeat. After 10min, add tomatoes, continue to addstock at intervals until liquid has beenabsorbed and tomatoes and rice aretender but firm. Reserve last ladle ofstock. Add reserved stock, Parmesan,basil, salt and pepper. Remove fromheat and let rest 2 min. Sprinkle withadditional Parmesan.

African Peanut Stew — Amanda Belcher,

Produce Assistant

1 T Olive Oil 1 medium Red Onion, finely chopped 1 medium Green Bell Pepper, finely

chopped 2 medium Carrots, chopped

for brown gravy, or 1 1/2 hours fordemi glaze.

Italian Baguette— Debbie Manhart,

Store Manager

1 Baguette1 1/3 lb Cream Cheese or Goat

Cheese, room temperature1/2 c Kalamata or Niciose Olives,

chopped3/4 c Sun Dried Tomatoes, rehydrated

in hot water and finely chopped4 T Capers2 t Italian SeasoningParsley, chopped

Slice baguette. Place slices flat on asheet pan (cookie sheet) and bake at350 degrees for about 5 minutes (untilcrisp). Combine the rest of the ingre-dients except the parsley. Spread atablespoon or so of the cream cheesemixture on the baguette slices and putback into the oven to warm thecheese. Place on serving tray andsprinkle with parsley.

Creamy Pumpkin Soup— Debbie Manhart,

Store Manager

1 – 2 c Chicken or Veggie Stock1 can Pumpkin1 can Coconut Milk or you can

substitute 1/2 and 1/21/8 – 1/4 t Chipotle Pepper1/4 t Allspice1/4 t GingerSalt and Pepper to taste

Combine all ingredients, bring to asimmer, taste and adjust seasoning.

To serve, top with sour cream andtoasted pumpkin seeds.

Fennel French Onion Soup— Debbie Manhart,

Store Manager

Olive Oil3 cloves Garlic, minced1 head Fennel, sliced1 large Yellow Onion, sliced4 c Beef Broth 1 packet Beef Gravy mixRed Wine – optionalSalt and pepper to taste

Drizzle olive oil in a hot pan. Add gar-lic, fennel and onions. Slow cook, stir-

1 rib Celery, chopped 3 cloves Garlic, minced 2 T fresh Ginger, peeled and minced 1 T Curry Powder 1 14.5 oz can diced Tomatoes, drained 1 Bay Leaf 4 c Vegetable Broth 1 medium/large Sweet Potato, peeled

and cut into 1/2 inch dice1 1/2 c shelled Edamame 1/4 c natural Peanut Butter (creamy or

crunchy) or Almond Butter 1/2 c fresh Cilantro 4 handfuls baby Spinach leaves, torn

into bite size pieces 1/2 t Sea Salt 1/2 t coarsely ground Black Pepper

Heat olive oil in a 4-quart saucepan orDutch oven over medium heat. Addonion, green pepper, carrot and celery.Sauté until soft and onion translucent(about 5 min). Add garlic, ginger, andcurry powder. Sauté until fragrant(about 1 min). Do not brown garlic.Add tomatoes and bay leaf; cook,uncovered, until tomatoes are slightlyreduced (about 3 min). Add broth andsweet potato and bring to a boil.Reduce heat to low and simmer (about8 minutes). Stir in edamame andpeanut butter until combined. Cookuntil heated (about 2 min). Stir incilantro and spinach until spinachwilts. Season with salt and pepper.Serve over rice for a hearty dish!

I heard Lynne Rossetto Kasper talk aboutthis dish and winged it based on herlisting a few ingredients. It’s a dish with alot of flavor.

Marakesh Cabbage — Justin Hemming,

Kitchen Manager

1/2 c Canola Oil 1 large head Green Cabbage, shredded 2 Yellow Onions, diced 2 Carrots, diced 2 Tomatoes, chopped 1 T Cumin, ground 1 T Coriander 1" piece of Ginger, peeled & minced 1/2 t Paprika 1 t Cinnamon 1 t Sea Salt 1/2 c Water 1 1/2 t Red Crushed Pepper

Sauté onion and carrot in oil for a fewminutes on medium heat. Add cab-bage and cook about 10 minuteslonger stirring often. Add remainingingredients and cook on low heat foranother 10 minutes until all the veg-etables are just done.

10 G A R B A N Z O G A Z E T T E A N O V E M B E R D E C E M B E R

KORU

Terese HaselmanCMT, NCTMBMassage and

Shiatsu Therapist

218-349-7138by appointment only

Buy One, Get One 1/2 off

FOG CITY DELIHOT BAR MENU

The weekly menu is also available in our store and at www.wholefoods.coop

Breakfast is served beginning at 7:30 am each day.Saturday and Sunday menus are Chef’s Choice.

All menus include meat, vegetarian and vegan options.

NOVEMBER 2008

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

NOVEMBER3-7

JAVANESE TOFUTURKEY SLOPPY

JOESAU GRATINPOTATOES

ORANGE BAKEDPORK CHOPS

ROASTEDPOTATO TRIO

NOVEMBER10-14

TURKEYBURGERS

MUSTARDCRUSTED TOFU

W/ KALE & SWEETPOTATOES

ENCHILADAS MEATLOAFCREAMY DILL

TROUT

NOVEMBER17-21

CARRIBEANBLACK BEANS

DUBLINCODDLE W/IRISH SODA

BREAD

SWEET & SOURCHICKEN

WILD RICESUCCOTASH

TROUTALMONDINE

NOVEMBER24-28

HONEY CURRYCHICKEN

APPLE ROASTEDTOFU

W/ROASTEDVEGGIES

THANKSGIVINGMEAL

HOT BARCLOSED FOR

THANKSGIVING

ZUCCHINIAU GRATINS

DECEMBER 2008

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

DECEMBER1-5

ROSEMARYCHICKEN

TACOSCHICKEN &DUMPLING

ZUCCHINICHEESE

TRIANGLES

BRAISEDFENNEL &ROASTEDTOMATO

DECEMBER8-12

THAI TOFUQUINOA

CUBANBARBACAO

PORK

TOFU PECANPATTIES

LEEK ROASTEDCARROT W/

SAUTEDTEMPEH

MARINATEDVEGETABLES &

TOFU

DECEMBER15-19

CHICKENDIJONAISE

MONGOLIANBBQ TOFU

COWBOYBEANS

LASAGNAMANGO

CHUTNEY FISH

DECEMBER22-26

QUINOAW/ SWEET

POTATOES ANDMUSHROOMS

ENCHILADASSWEET & SOUR

CHICKENCCLLOOSSEEDD FFOORRCC HH RRIISSTTMMAASS

ORANGESESAME SEITAN

DECEMBER29- JAN 2

CHICKENGARCIA

CALICO BEANSSWEDISH

MEATBALLSCCLLOOSSEEDD FFOORRNNEEWW YYEEAARRSS

BAKED GARLICTOFU

You asked and your wish is granted. TheFog City Deli is giving up two of theirmost popular recipes. They make a lot,but this is just in time for the biggatherings at this time of year. Happy Holidays!

Li’l Cheddar Meat Loaf— Whole Foods Co-op

Fog City Deli

5 Eggs3 3/4 c Milk5 c Cheddar Cheese, shredded2 1/2 c Quick Cooking Oats2 1/2 c Onion, finely chopped4 t Salt5 lbs Ground Beef

Topping:

3 1/3 c Ketchup2 1/2 c Brown Sugar, packed7 1/2 t Mustard

In a bowl, beat the egg and milk. Stirin cheese, oats, onion and salt. Addbeef and mix well. Shape into 1 lbloaves and place loaves onto lined bak-ing pans or into greased individual1 lb pans. Combine ketchup, brownsugar and mustard. Spread over thetop of each loaf. Bake, uncovered, at350 degrees until meat reaches aninternal temp of 165 degrees,approximately 1 hour.

Smoked Mozzarella Pasta Salad5 lb Penne Pasta1 lb fresh Spinach, chopped2 qt Roasted Red Pepper, julienne3 3/4 lb Smoked Mozzarella, small

dice4 c Parmesan Cheese, shredded2 bunches fresh Parsley, chopped

Dressing:

1/2 gal Mayonnaise2 c White Wine Vinegar1/4 c Garlic, minced2 t CayenneSalt and Pepper to taste

Cook pasta, rinse in cold water anddrain. Toss with vegetables, cheeseand parsley. Whisk together dressingingredients and mix with pasta. Tasteand adjust seasoning if needed.

gourmet to go

Member Extreme Coupon

Half Gallon Cider, 50 cents off a jug

w/any purchase of precutGruyere Grand Cru Swiss

Limit one per coupon. One coupon per member.

W H O L E F O O D S A C O M M U N I T Y C O O P 11

Pantonepg11Welcome, New Member Owners!

Amy L. ShusterJulianne Marie

VasichekLinda JohnsonCharles P.

ShingledeckerAmna MartonJoan WainerCate Vanlone-TaylorMudassar AhmedLisa ThielkeKristin K. EricksonDemaris BrintonJean-Baptiste

QuillienSusan Van NormanEddie J. CrawfordPuja Bhandari KafleAdam Joseph PavekJennifer GraupmannSally Ann PrattMiranda Christine

JohnsonKelly Anderson

HoenigDenise StarkeyDeborah AugsburgerYin SchaffHeidi Blix

Carol E. M. HansonDarleen P. GradenMeredith Ann

MedlerAnne StephenCynthia HurtJerry LehmanClara WeitzDebra OzTimothy J. WhitmoreBritta C. SkoogLinnea MirschKathleen D. AdamsLinda KrehbielHeather BuchholzLorna GardlinJessica HodgsonRosalie C. MyersTory Jane WhiteAmanda PrinceRebecca GordonLinda JohnsonMarjorie A. JohnsonMorgan YoungAndrew SchemmerLisa MurphyMary Dupont HagenDouglas A. JohnsonJessica L. Kershner

Sarah A. MennesChristine DayJacob CaceresTim MalkovichShannon CorneliusBrian J. LeskyJosie M. WarrantDawn M. SoderlundBonnie L. ArnoldKathryn A. MilunEmily Serrano RiveraSherri DonaldsonPatricia CallenJeremy R. YoudeAndrew NielsenRobert L. SneadKay CurtinBryan TeatersKaren A. LivingstonLaura SeitzBob MonahanSarah A. GibbonsLance LafrinierKristin LusianRosemary TobinOlivia YoungBecky HaaseDouglas H. FifieldAnna Mickelson

Molly WatsonShana DavidNathan G. HolstCaitlin FoleyShirley DukeJessica Rae LaurinMargilyn ValleCatharine StrunkMegan UndebergKaren BareshJessica KrechGail J. RaynoldsDella N. HuisingerMichelle MartinScott PolzinNicole LindstromJames ConstableAnna K. BeckerRyan W. FralichDiane L. JohnsonEmily KniskernCharlotte H. SauveWendy Lynne OlsonChris FrisbyMargaret EricksonLouise MirticaKarla MeyerJeanette MartimoAdam Tenbensel

Natalija WalbridgeMatthew EmmeTalia GreensladeSarah AllenMarie BinfordJohn W. ElliottJoy HalsteadCharles Janovick Jr.Aaron WierKatrina KeilwitzJoanne PowerAmy PackerPat WebberChristopher RipleyViolet KohanskiAnn WatkinsRebecca LoureySara DhuseBarton L ReamesEvia Nugrahani KoosRoberta BaumannCraig Peter Hankola

Everyone welcome.No, really.We mean everyone.

Unitarian Universalist Congregation of Duluth835 West College Street uuduluth.org

Member Extreme Coupon

Organic Regular Bulk Rolled Oats,

40 cents off per poundLimit one per coupon.

One coupon per member.

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From August 1 – September 30, WFC gained a whopping132 new Member Owners for a total of 178 since July 1. Weare proud that our community supports the sustainablecooperative business model by becoming a part of our(your!) store. If you’re thinking about becoming a MemberOwner, talk to a WFC staff member or another MemberOwner. We’re happy to answer any questions you mayhave.

12 G A R B A N Z O G A Z E T T E A N O V E M B E R D E C E M B E R

CurranTax Service

218-720-6000Tax Preparation for Regular People

From W-2s to Small BusinessesEarned Income CreditItemized DeductionsInvestment Income

Rental IncomeSmall Businesses:

Contractors, Therapists etc.Corporations

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18 years experience

When potatoes are boiled and mashedthe texture can have too much of thewater from boiling. Instead, try this highlynutritious twist on mashed potatoes. Itcan make a greens lover out of a pickychild, or at least it has for me.

Best Mashed Potatoes— Michael Karsh,

Produce Manager

6 medium Potatoes washed andquartered

1/2 bunch Kale, preferably Lacinato,coarsely chopped

4 T Oil or ButterMilk or Water to your desired textureSalt & Pepper to taste

Place a strainer basket in the bottomof a medium-sizedpot. Put in water toreach the bottom ofthe basket. Pile inpotatoes with kaleon top. Cover andbring water to a boil.Reduce heat andsteam for 10 min-utes, or until pota-toes are tender. Putoil into a large bowl,and mash potatoesand kale together, adding salt and liq-uid of choice to reach your desired tex-ture. For ultimate mashed potatoes,put the spuds through a ricer aftercooking but before recombining withkale! This is excellent with crumbledbacon.

Note: This is a great pressure cookerrecipe, even better is pouring 1/3 cmilk in the bottom of the cooker, dis-pensing with the steamer basket, butincluding kale. The potatoes soak upall that wonderful creaminess with nocontamination by water.

I made this for lunch today, and it waspurdy so I took some pictures and wroteup the “recipe.” This is a quick and easymeal. You can substitute crimini orportabella mushrooms for the shiitake.

Broccoli Shiitake Stir Fry— Sonya Welter, Stocker

1 8 oz pkg Udon, Soba, or SomenNoodles

1 3.5 oz pkg Shiitake Mushrooms,thinly sliced

small head of Broccoli, cut into florets4 oz Tofu, cubed3 to 5 cloves Garlic, thinly slicedSesame OilTamariRed Pepper Flakes

Cook noodlesaccording toinstructions;drain and setaside. While thenoodles arecooking, prepthe veggies andtofu, then frymushrooms,broccoli, andtofu with

sesame oil, tamari and red pepperflakes until the mushrooms start torelease their juice and the broccoliturns bright green. Add garlic and fryanother minute, then add cooked noo-dles and fry one more minute, stirringoften to prevent clumping or sticking.Serves 2–3.

This recipe is a solid carb for cool or warmweather, and like its cousin grits it can bemade either sweet or savory. This is afavorite when camping…

Prairie Cornmeal Cereal— Michael Karsh,

Produce Manager

4 c Water (divided)1 c Cornmeal4 t Salt

Optional: Brown sugar, raisins, andblueberries — you name it. OR youcan go savory with pepper, more salt,even some crumbled bacon!

Heat 3 cups water with salt to boiling.Mix cornmeal and remaining coldwater. Once the 3-cups are boiling,pour in cornmeal and water mixtureand other optional ingredients. Bringto a boil again, then simmer coveredfor 10 minutes. You need to stir thisperiodically. Makes 4 servings.

Enjoy, okay?!

Appetite For Destruction — Eric G. Nied,

Front End Assistant

6 C Root Vegetables (beet, rutabaga,potato, yam, parsnip, carrot)

1 large Onion 1 c Sour Cream 1 c Cottage Cheese 1 c Cheddar Cheese, shredded 1/2 c Corn Flakes, crushed1 t Salt 1 t Basil Pepper

Peel, slice and cube all root veggies.Mix sour cream, cottage cheese andhalf of the cheddar. Add basil and salt.Combine with roots and sliced onion.

Pat down into greased baking dish.Sprinkle corn flakes and rest of ched-dar on top. Add a little salt and pepperon top. Bake at 375 degrees for 1 hour.

If you wish, use non-fat/low fat sourcream and cottage cheese.

While this may seem a springtime dish, itis a great accompaniment to heavierfoods that tend to be eaten this time ofyear.

Minted Green Peas— Justin Hemming,

Kitchen Manager2 T Butter 1 T Olive Oil 1 Yellow Onion, chopped 1 t fresh Spearmint, chopped 1 lb Green Peas, frozen 1 t Sea Salt (optional) 2 T Parsley, chopped 1 t Sugar 1 clove Garlic, minced 1 Carrot, minced 2 t Lime Juice

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Cook the onions and carrots in thebutter and oil over medium heat untilthe onions are translucent.

Add the remaining ingredients andcook over low heat another 5–10 min-utes until the peas are hot enough toserve.

This soup can be “dressed up” with sherry,sautéed and shredded chicken breasts,and a lovely home-baked loaf of bread.

Cream of Veggie Soup — Raelynn Monahan, Assistant

Merchandising Manager

1 small Onion As many cloves of Garlic you like 1 stalk of Broccoli, stem included 1 Carrot 2 Red Potatoes 1 1/2 c Chicken Stock 1 c Milk 1 Bay Leaf 2 T Butter 1 T Flour 1T Canola Oil Dash Thyme Dash Rosemary Dash Basil Dash White or Cayenne Pepper

Cut all vegetables into wedges or simi-lar sized pieces, sauté onions and gar-lic in canola oil, add other veggies andcover. Stir till tender. Add chickenstock and herbs to veggies, let simmer.Remove bay leaf, then transfer intoblender.

To make roux: In another pan meltbutter then add flour. Stir in milk,bring ALMOST to boil, turn downheat to lowest setting. Add veggiesfrom blender and salt to taste.

W H O L E F O O D S A C O M M U N I T Y C O O P 13

Pantonepg13Savor the Season a lesson in local

For years, the plight of the fam-ily farm has presented itself tome. I would read about thedisappearance of the family

farm and disturbing discourse aboutthe subsidy trap. I am aware of theongoing battle for seed control bymulti-national corporations. I’vewatched farmland from my mother’schildhood home being gradually rent-ed out and sold because it was moreprofitable than farming it as it was. Isaw my cousin’s husband’s familyfarm being forced out of what is nowdowntown Woodbury. It may sounddim, but even knowing all of this onan intellectual level, it wasn’t until rel-atively recently that I equated thesethings with my actions in any givenstore at any given time. When I livedin Minneapolis, buying local seemedlike an abstract concept. Even home-town companies like General Millsand 3M seemed more remote andinternational than “MinnesotaGrown”, even though I drove past oneof the General Mills facilities every dayon my way to work.

When I moved to Duluth six yearsago, at first my buying habits stayedlargely the same. I was still commut-ing to St. Paul for work and I contin-ued to do my shopping there beforeheading back home every Thursday. Iknew who had my favorite items. Itwas just easier than relearning whosold what and where. Then I had a bigwake up.

Duluth was just realizing the prob-lem it had on its hands with theRetiree Health Care issue. I’d livedhere a couple of years and already thisnew homeowner got a big slap in thetaxes. Whoa! What’s going on here? Irealized that I’d better start to LIVEhere and try to make a differencewhere and when I could. After all, thiswas my home now and it’s my duty todefend the home turf, so to speak,right?

Since then, I have written aboutbuying locally, supporting your Co-opand looking for that farmer informa-tion so you know where your food iscoming from. I’ve taken a little heatfrom a couple of people who think I’mputting them down for shopping atour competitors, but many, manymore customers and Member Ownerstell me that I gave them something tothink about. I take that as a high com-pliment, whatever the resulting deci-sion came to be for that individual.For the record, the “think about it” iswhat I was going for — I’ve neverintended to put anyone down. To getsomeone to think… that’s powerfulstuff. It’s good to know that people aregiving their actions more thought thanI used to, whether it is voting in thepolls or voting with their pocketbook.

This past August/September, WFChad its first Locavore Challenge and Ifelt like I had to put my money wheremy mouth (or pen) was. So I signedup to eat local food only with threeexceptions — chocolate, peaches, andbalsamic vinegar — from August 15 –September 15.

So how did it go? Well, it was hardand it was not hard. I found myselfmissing a few items sorely. Things likenuts and nut butters of every kind(which I normally eat a lot of), pasta (!),

and a few tropicals that I’m fond of likefresh pineapple for the grill and ourbulk dried papaya. And don’t forget mybeloved French wine! I found myselfstaring longingly at the fresh figs,thinking about the guy in Michiganwho has six trees that he actually burieseach winter so he can grow his ownfresh figs each summer, and wonderedif I was willing to do that just so I couldhave local figs.

The not hard part was trying allkinds of things I’d never tried before.I surprised myself because I like tobelieve that I regularly choose localfood anyway. And I do, as far as pro-duce goes. The surprising part waslooking at the shelves to find local pre-pared foods and local substitutions foritems I usually buy. I was especiallypleased with the tortilla chips fromWelcome, Minnesota, the Pripp’sSugar Bush Maple Sugar, and somemeat cuts I’d never tried before. I alsofound myself trying and re-tryinglocally owned restaurants because eat-ing this way at home sometimes tookmore planning than I was able to do,given the sheer number of events wehad during this time frame.

Clearly, I wasn’t 100% pure. I brokedown and went through a fast fooddrive-thru on a particularly hectic day— something that is abnormal evenwithout the Challenge. I didn’t turndown the non-local beer and nachosthat a friend and I had out on her deckone balmy evening. So no, I’m notperfect and I don’t expect everyone tobe perfect, either. We do the best wecan with the information andresources at hand. I found out justhow large a 3-lb bag of basil is andhow much pesto you can get from it(answer: a lot). I wondered how manyhomemade frozen pies I could fit inmy tiny freezer. I caught myself think-ing about the mushrooms in my yardand almost walked up to LouisJenkins’ house to ask him if I coulddry them for later eating or if I wastrying to make myself sick by evenconsidering it. I even reconsidered thetrees I’m going to plant to replace thetwo I had to remove in order toreplace my dilapidated garage. Thefinal answer: black walnut and crabap-ple, for starters.

I’d like to dothis Challengeagain this winter;maybe for a weekor two rather thana month. I havesome ideas alreadyabout what I caneat, includingsome of the itemsI recently canned.I hope some ofyou will join mein the glories ofpreserved goodsand root vegeta-bles when the coldwind is blowingoutside. I’m surewe can find a fewother tasty itemsto work in.

Just think aboutit, OK?

During the Locavore Challenge, I beganto get excited about cooking again andthese are two of the recipes I came upwith during that time. Enjoy!

“Like Velvet!”, says Mary, my next doorneighbor.

Roasted Squash Soup1 Butternut Squash, halved and seeds

removed1 small Onion, diced1 stalk Celery, diced1 clove Garlic, mincedButter or Oil for sautéing 3 – 4 c Vegetable or Chicken Stocka bouquet garni of Thyme, Sage, and

Parsley1 or 2 heaping T Apricot or Peach

Preserves1 jar Pam’s Salsa — choose your heatSea Salt & Freshly Cracked Pepper to

taste

Heat oven to 350 degrees. Place thesquash halves, cut side down, on abaking sheet and bake until fork ten-der. Remove from oven. While thesquash cools, sauté the onion, celeryand garlic in a bit of oil or butter untiltender. Scoop the squash out of thepeel into the sauté mixture (or peel thesquash and dice it before you add it)and sauté for about 2 minutes onmedium heat. Deglaze the pan withabout a cup of the stock and scrape upall of the tasty bits from the bottom ofthe pan into the soupy mix. Add 2more cups of stock and the bouquetgarni (yeah, look that up — it’s ahandy thing to know). Simmer forabout 15–20 minutes or until all of theveggies are nice and soft and fallingapart a little. Remove the garni. Takeyour stick blender (best $15 you’llspend in the kitchen — trust me) andblend it smooth in the pan or pour itinto a regular blender to blendsmooth. Return to low heat and addsalsa (start with 1/4 jar and add toyour taste), preserves, salt and pepperto taste. If it’s too thick, add theremaining stock. Blend again andadjust your seasonings. Heat to eatingtemp and eat up!

Fancy version: swirl a little sourcream on top of the soup with a sprin-kle of chopped chives and/or cilantro.

Crispy Eggsadapted from Lynne Rossetto Kasper’sWeeknight Kitchen

For each serving:2 EggsMilk, Milk Substitute or Water1/4 – 1/2 Green Pepper, diced1/4 medium Onion, diced (or)

1/2 Shallot, diced1/2 roasted Red Pepper, sliced1/4 c Cheese (co-jack, cheddar or

similar cheeses work well)Leftover Black Beans or Taco Meatminced Hot Peppers to taste or

canned green Chileshandful of Tortilla Chips, large

crumblesSea Salt and Freshly Cracked Pepper

to taste

Garnish options:Cilantro, Lime juice, Sour Cream,

Avocado, Hot Sauce, crumbled chips

Whisk together your eggs andmilk/milk substitute with salt andpepper. Set aside. Over medium heat,sauté the green pepper and onionuntil the onion is translucent. Toss inthe roasted red pepper, beans/meat,hot peppers or canned chiles andsauté until just warm. Set aside whileyou toss the chips into the pan towarm them slightly. Then, surroundthe edge of the pan with the chips andpour the egg mixture into the centerfilling the well. Sprinkle your sautéedvegetables and cheese on top. Let itcook on medium to medium low heatuntil the eggs are mostly set, thengently move aside the eggs so theuncooked egg mixture can flow to thepan and cook. Basically, you are mak-ing scrambled eggs with large sized“scrambles”. When the egg is justdone, move to a plate and add anygarnishes you like.

Shannon has been reinspired by theLocavore Challenge to get into the kitchenand rattle those pots and pans.

— Shannon Szymkowiak, MMS Manager

14 G A R B A N Z O G A Z E T T E A N O V E M B E R D E C E M B E R

PRACTICAL TANTRA: LIVING WITHOUT FEAR WITH PHIL NUERNBERGER, PHDFri, Nov. 7th 7:00–9:00 pm $50 ($60 at the door),Sat, Nov 8th 10 am–4 pm $115 ($125 at the door).Learn how to take control of your mind and not worry, access and discoveryour own self-confidence, open your heart to spiritual truth, unlock the hidden resources of your mind and heart, and live with emotional integrity.

UNDERSTANDING THE CHAKRA SYSTEM FOR YOUR SPIRITUAL GROWTH Sun, Nov 9th 12–5:00pm $70 pre-registered & pre-paid ($80 at the door)

INTRODUCTION TO THE FELDENKRAIS METHOD:PELVIC FLOOR AWARENESSFri, Dec 5th 7–9 pm $35 pre-registered & pre-paid ($45 at the door)

THAI COUPLES MASSAGEFri, Dec 19th 6–8 pm $65 pre-registered & pre-paid ($75 at the door)

at the northland’s premiere yoga centerWORKSHOPSUPCOMING

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Alisha, Front End Assistant, saysshe recently discovered that she’s relat-ed to Steve, also a Front End Assistant,as well as Zak, a Deli CounterAssistant here at the Co-op. Theirgreat-grandpa is her grandpa’s broth-er! Small world!

Brianne of the Front End recentlyadopted a kitten from Animal Allies.“As of now, she is 10 weeks old. She isan orange and white tabby with shorthair and is full of energy! I named herMarble!” says the new mommy.

Charlotte, Merchandising Stocker,is excited to finish her AA (with hon-ors) at LSC in December. Then it is onto UMD in January to finish aBachelor’s degree before pharmacyschool. Best of luck, Charlotte!

Luna Dawn, the most recent addi-tion to our Co-op family, was bornSaturday, Sept. 6th to Jessica, our fab-ulous MOD mama. Congrats toJessica and Larry on their newest littlebundle of hair.

Eric, Deli Counter Manager, says,“One of my bands, “The Rez” will befeatured on a compilation CD assem-bled by Pachyderm Records (whereNirvana recorded their last album).There will be at least 3 CD releaseconcerts, one of which is expected tobe in Duluth. Dates are yet to beannounced, but the Duluth show willprobably be in November or earlyDecember. Stay tuned!

Front End staffers Alisha andTawnya were surprised to find aninjured bat here at the Co-op. With alittle help from Wildlife Rescue, agroup of folks that run the rescueoperation out of there home (and alsohappen to be Co-op Members!), thebat has recovered and is back in itsnatural habitat. If you are ever lookingfor a volunteer opportunity, these folkscan always use extra help. Thanks,Wildlife Rescue!

Merchandising Stocker and soon-to-be new mama Emily announces theopening of her acupuncture practice.Rooted Folks CommunityAcupuncture is located at 10 E.Superior Street, open Tuesdays andThursday from 1:30–6:30 pm or byappointment. Congratulations, Emily!

Front End Assistant JenniferGraupmann is currently singing herway through the graduate music pro-gram of vocal performance at UMD.She is a member of the Lake Effectvocal jazz ensemble and the newly cre-ated Voyageurs program. She will beperforming in UMD’s Opera Sceneson November 22 & 23 and will besinging the role of Nannetta in UMD’swinter opera production of Verdi sFalstaff on February 27 & 28, 2009.Sing on, Jenny… Sing on.

NOVEMBER ANNIVERSARIES:Jacob McMiller 2 years Erik Pavelka 2 years Jason Kokal 4 years Jordan Schreiber 1 year Nichole Hissa 2 years Eric Bong 3 years Anni Friesen 3 years Wendy Sjoblom 3 years Lynette Chesney 3 years John Freedline 3 yearsJustin Petite 2 yearsEric Neid 1 year

DECEMBER ANNIVERSARIES:Sonya Welter 6 yearsCharlotte Van Vactor 4 years

the buzzReturn meat to cooker. Add noodles.Cover and cook on high for one hour.Makes 6 servings.

Mushroom Barley Soup— St. Mary’s Duluth Clinic Heart

Center1-1/2 lb boneless Beef (such as top

round), 3/4" cubes1 T Vegetable Oil2 c Onion, finely chopped1 c Carrots, diced1/2 c Celery, sliced1 lb fresh Mushrooms, sliced2 cloves Garlic, minced1/2 t dried Thyme1 14.5 oz can reduced sodium Beef

Broth1 14.5 oz can reduced sodium Chicken

Broth2 c Water1/2 c medium pearl Barley1/2 t Pepper3 T fresh Parsley, chopped

In a Dutch oven or soup kettle, brownmeat in oil. Remove meat with a slot-ted spoon and set aside. Sauté onion,carrots and celery in drippings overmedium heat until tender, about 5mins. Add mushrooms, garlic andthyme; cook and stir for 3 mins. Addbroths, water, barley, salt if desiredand pepper. Return meat to pan; bringto a boil. Reduce heat; cover and sim-mer for 1-1/2 to 2 hours or until bar-ley and meat are tender. Add parsley.Makes 11 one-cup servings.

Dolores Meidl aka Dottie, one of ourkitchen magicians in the Fog City Deli,had a scare a while back when herhusband had a heart attack. Since then,they have been improving their diets byreducing salt, eating more whole grainsand in general just paying better attentionto what they’ve been eating. They’ve bothlost weight and feel better. Dottiesubmitted the following two recipes thatshe makes at home on a regular basis.

Chicken Noodle Soup with Vegetables— St. Mary’s Duluth Clinic

Heart Center

1 Onions, chopped2 c Carrots, sliced2 c Celery, sliced10 oz pkg frozen Peas, optional1/4 t Salt1/4 t Black Pepper1/2 t dried Basil1/4 t dried Thyme3 T dry Parsley Flakes4 c Water2 1/2 – 3 lb Chicken, cut up1 c uncooked thin Noodles

Place all ingredients in slow cooker,except chicken and noodles. Removeskin and any fat from chicken pieces.Then place chicken in cooker on topof the rest of the ingredients. Coverand cook on high 4 to 6 hours. Onehour before serving, remove chicken.Cool slightly. Cut meat from bones.

— Jill Holmen, HR Coordinator

Gumby Award Winners:Anton Lepak, Deli Dish

& Annette Hofslund,FEA/CSC

Customer Service Awardwinner for September:Tawnya Skinner,FEA/CSC

Customer Service Awardwinner for October:Leigh Ann Sywassink,Deli Counter

Gumby Award Winner:Brianne Vollmar,FEA/CSC

wfc staff news

Eating well for less • Values on good nutrition for trying timesCheck out the end cap of value-priced bulk dried beans, brown rice, oatmeal, and whole wheat flour along with cooking directions and recipe suggestions. Spice them up, add your favorite fruits and

vegetables, or enjoy them simple and hearty.

W H O L E F O O D S A C O M M U N I T Y C O O P 15

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All of the following juice recipes are fromDylan Tusher of the Produce departmentwith a nod to our Juicing Guru EmilyMontgomery who regularly teachesjuicing classes for the masses right here atthe Co-op! Have fun juicing with thesegreat recipes, separated by function.

REFRESHING

Neon Green Lemonade — courtesy of Emily Montgomery:

teacher of the WFC juicingclass

one whole lemon 8 whole Granny Smith apples

Cool Carrot 4 to 6 medium carrots one med. cucumber

INTENSE (Note: these are shot glass juices;sipping not recommended)

Ginger Cleanse 4 oz fresh ginger root one of your favorite apples

(Honeycrisp, Braeburn, etc...)

Fire Bomb one hot pepper (jalapeño, habenero,

etc...) one thumb-size piece of fresh ginger

root one medium radish (or equivalent) one medium beet

SUPERFOODS

The Green Superman one bunch kale (curly or Lacinato) one med. to large cucumber half a head of romaine lettuce one square (roughly 3X3inches) of

fresh wheatgrass

Harvest Rolls— Jill Holmen, HR Coordinator

2 T Olive Oil2 c Onion, chopped 1 T Garlic, minced 1 or 2 re-hydrated Chipotle Peppers,

seeded and minced.2 lb Butternut (or any kind of) Squash,

peeled, seeded, cut into 1/4" cubes1 c Carrots, julienne 1 c Cabbage, thinly sliced (red or

green)1 c Corn1/2 c Cilantro1/2 t Sea Salt1/2 c Smoked Cheddar Cheese, grated1/2 t Ground Black Pepper8 sheets (approx) Phyllo Dough1/2 c Canola oil

Heat olive oil on medium heat. Addonion, garlic, and chipotle peppers.Sauté 5 minutes. Add squash and car-rots, sauté another 25 minutes or sountil soft. Add cabbage and corn,sautéing 3–4 minutes until just wiltedand until the liquid evaporates. Pullfrom heat; add cilantro, salt and pep-per. Stir in grated cheddar cheese(smoked is yummy, but any cheesewill do).

Heat oven to 375 degrees. Line a bak-ing sheet with parchment paper or alight layer of canola oil. Spread onesheet of phyllo dough on the counterand cut it cross-wise so that you havethree approx. 4" sections. Fill with ascoop of squash mix, roll, and seal

with a dab of canola oil. Continueuntil the mix is used up. Lightly brushthe tops of the rolls with canola oilbefore baking — approx. 25 minutesuntil lightly browned. Enjoy warm orcold!

Tom Linderholm, Executive Chef at LedgeRock Grille is also a proponent of usinglocal foods whenever possible. We havebeen honored to partner with him thisyear with our Locavore Dinner and tohave him also teach a class during theLocavore Challenge. The following recipeswere presented during this class. If theylook delicious, you’re right!

Blueberry and Wild Rice Pancakes— Tom Linderholm, Executive

Chef, Ledge Rock Grille

Mix & sift:4 c Flour1/4 c Baking Powder1/8 c SugarPinch of Salt

Whisk together:4 eggs1 Quart Buttermilk1 t Vanilla

Small pinch Nutmeg1 stick Butter

Take above ingredients and combinetogether beating till smooth. Add thefollowing:

2 c Blueberries2 c Wild Rice, cooked

Cook on a skillet or in a pan at approx-imately 350 degrees.

Finish off with the finest syrup youcan find.

Chicken & Wild Rice Soup— Tom Linderholm, Executive

Chef, Ledge Rock Grille1 qt heavy Whipping Cream1 pt Chicken Broth 1 medium Onion, chopped1/2 stalk Celery, chopped1 medium Carrot, chopped1/8 c Thyme Leaves, preferably fresh1 T fresh Garlic, minced2 Bay Leaves2 c Chicken Breasts, cooked &

chopped 2 c Wild Rice, cooked Cornstarch

Salt & pepper to taste

Sauté garlic, onion, celery, & carrotstill tender then add remaining solidingredients and continue to cook forand additional 5 minutes. Add yourbroth and your cream and bring to aboil. Simmer for an additional 15 min-utes then use cornstarch to thicken.Season to taste with salt and pepper.

Eco Wood makes the Shoops cedar plankall ready to go for this recipe and it’s alocal company to boot! Check them outin our Produce area.

Cedar Planked LakeSuperior Lake Trout— Tom Linderholm, Executive

Chef, Ledge Rock Grille

2 lbs Lake Trout cut into 8 oz portions-preferably Red Fin

4 Cedar Planks

Soak cedar planks for a minimum of 6hours in water accented with a touchof lemon juice, allow planks to soakthoroughly.

Preheat oven to 400 degrees.

Lay trout filets skin side down oncedar and place in oven.

Cook for approximately 12 – 15 min-utes.4 T Honey4 T Brown Sugar4 T Butter

Apply in the following manner, on thetop of the fish drizzle honey overentire filets, then sprinkle brownsugar followed by topping the fishwith a tablespoon of butter. Place backin oven to finish glaze. Once the but-ter, honey and brown sugar have melt-ed together your trout is ready toserve.

Your Marketing and Member Services Team and Desi Arnaz in the WFC Cuban-inspiredbooth at the United Way Chili Cook-Off. We thank everyone who stopped by to try ourfantastic chili and support this great event. See you next year!

16 G A R B A N Z O G A Z E T T E A N O V E M B E R D E C E M B E R

On October 1, the WFC Staff had theirsecond Staff Celebration Potluck. Fromthe first Potluck last year, it was obviousthat people who sell food love to cook andEAT good food. Michael Olker, AssistantFront End Manager, brought the TortillaRoll-Ups as a delicious compliment to ourendless Taco Bar. He generously sharedthis tasty and easy-to-make recipe on thecondition that his wife Jennifer got all ofthe credit. Too bad we couldn’t weasel hertruffle recipe out of her!

Besides its ease, the nice thing about thisrecipe is how easy it is to customize toyour taste. Make it hotter, milder, or evenadd olives! Whatever!

Tortilla Roll-Ups— Jennifer Olker

8 oz Cream Cheese (softened to roomtemperature)

1/2 c Sour Cream1 can diced Green Chilies, drained

(we like the hatch chilies, they arehotter)

1 clove Garlic, minced6 – 8 Tortillas

Mix softened cream cheese and sourcream together until smooth. Mix inremaining ingredients. Spread mix-ture evenly onto each tortilla. Roll. Letrolled tortillas firm up over night inthe fridge. Slice each roll into 1" thickslices.

I made this recipe up to satisfy an intensecraving I had from childhood for theseKeebler cookies that unfortunately have abunch of crap ingredients in them. Butnot these! No crap in these!

Oat Coconut ChocolateChip Cookies — Tawnya Skinner,

Front End Assistant

1 c Butter, Softened

1 c Sugar 1 t Vanilla (or substitute Coconut

extract if you have it on hand) 1 3/4 c Flour 1/2 t Salt 1 c Oats, processed in food processor

until fairly fine 1 1/4 c Coconut Flakes, toasted1 c Chocolate Chips

Preheat Oven To 275 degrees. Creambutter and sugar. Mix in vanilla. Sifttogether flour, salt and oats, then mixinto butter mixture. Gently stir incoconut and chocolate chips. Pressmixture Firmly Into 9 X 13 Pan. Scorewith knife to make 36 individual rec-tangle shaped cookies. Bake for 40 –45 minutes. Cool slightly. Invert panonto cutting board. Cut again overscored lines.

today it occurred to me that the very bestPB and J ingredients come from the Co-op. Try a taste test and judge for yourself.

The Best Peanut Butter and Jelly — Rain Elfvin, MOD2 slices Rudi’s Multigrain Oat Bread,

lightly toasted (even the butt pieceswill work)

Maranatha Organic Crunchy PeanutButter, a generous slathering

Cascadian Farms Jelly, I likeblackberry or apricot, but they allwork well

Chase it down with a cold glass ofmilk, or soymilk, and enjoy!

For this year’s Locavore Challenge, wereceived more recipes than weanticipated, but less than we hoped for.The winning recipes were featured in thelast Gazette, but we don’t want to denyyou the pleasure of enjoying the rest ofthem. Several recipes list specific localproducts or suppliers. While this may behelpful, there may also be other localoptions that can be found at WFC. Youmay also notice that not every ingredientis available all year. That’s OK. Manyfresh ingredients can be substituted withfrozen or your own home preserved itemsin the cooler months. Several items withno source listed are, in fact, availablelocally, so look for the “Locally Owned”and “Locally Grown” stickers around thestore for more ideas!

APPLE KALE SALAD— Stephen Rosen

1 bunch Green or Lacinato Kale1 medium Red Onion2 Apples (any local variety)3/4 c Thompson Seedless Raisins1/2 c raw Sunflower Seeds1/4 c Apple Cider Vinegar1/4 c Maple Syrup1 t Cinnamon1/4 t Ginger3 cloves Garlic1/4 t Sea SaltRed Pepper Flakes (to taste)2 T Coconut Oil

Chop garlic, apples, and onion. Sautéin coconut oil until soft. Add raisinsand remaining spices. Remove forheat and add apple cider vinegar andmaple syrup. Add chopped kale andsunflower seeds. Refrigerate untilchilled.

CLASSIC FRESH MOZZSAMMIES— Eric Bong

1 slice Fresh Mozzarella (made here atWFC with non-local curd)

1 slice Fresh Roma Tomato (FoodFarm)

1 leaf fresh Basil (Food Farm)3/4" slice Baguette (New French

Bakery)

Layer mozzarella, tomato, and basil onthe baguette. Enjoy.

CREAM OF THE LOCAL CROP — Sharon Murphy

Sauté in 2 – 3 Tablespoons Westby(Westby, WI) butter:

1 c Carrots, diced (Food Farm)1 c Celery, chopped 1 c Onion, diced (Food Farm)

Good on burgers!

Avocado Bleu CheeseDip/Spread — Tawnya Skinner,

Front End Assistant

1-1/2 c Bleu Cheese (The Danish isreally, really good — but I also likethe local one from Wisconsin)

1/4 c Buttermilk 1/4 c Sour Cream

1/4 c Mayo Juice from 1 Lemon 2 T White Vinegar 1/2 t Sugar Garlic Powder To Taste Salt To Taste Pepper To Taste Crushed Red Pepper Flakes to taste

2 Avocados

Mash the bleu cheese with a fork a bit.Add the remaining ingredients exceptfor the avocados. Mix together. Diceavocados and gently mix in, trying toleave the avocados in kind of chunkierpieces. Adjust salt and pepper fortaste.

Radish, Green Onion, andHerbed Goat CheeseSpread— Briana Lowrie,

Front End Manager

8 oz soft Goat Cheese2 T Milk1/2 c Radishes, chopped 1/2 c Green Onions, chopped 1/4 c fresh Italian parsley, chopped1/8 t Salt

In a medium bowl, combine cheeseand milk; mix until creamy. Stir inradishes, onions, parsley and salt. Ifneeded, add additional milk for easein spreading. Serve with crackers orraw vegetables.

Fried Egg, Tomato andAvocado Sandwich— Briana Lowrie,

Front End Manager1 T unsalted Butter2 Eggs1/4 t Salt1/4 t freshly ground Pepper4 slices of Bread, toasted3 t Mayonnaise 2 t Dijon Mustard1 medium Tomato, cut into 4 slices1/2 Avocado, sliced2 thin slices Red Onion

Melt butter in a non-stick skillet overmedium heat. Add eggs, sprinkle with1/8 tsp each of salt and pepper, andcook until set. Spread the toastedbread with mayo and mustard. Top themayo spread slices with a layer of egg,tomato, avocado, and onion. Sprinkleremaining salt and pepper and coverwith the mustard spread slices.

Sometimes I shop at other grocery stores.I usually regret it. The perfect example ofthis is when I buy peanut butter and jellyfixings at a conventional store. It alwaysturns out gross. Too much corn syrup andstrange smelling bread. As I was makinga good peanut butter and jelly sandwich

When above vegetables are tender, addand briefly sauté:1 c Shitake Mushrooms, sliced (you

can grow these on a log in yourbasement but my favorite sourcesare some current and former Boardmembers who inherited pieces ofErik Hahn’s log before Erik movedfarther north)

Bring to a simmer in a soup pot:6 – 8 c Chicken Broth*

Add:1 – 2 c Wild Rice, cooked (hand-

picked, wood parched from theWhite Earth Reservation, MN)

1 c Chicken*, cooked and coarselychopped

Sautéed veggies

Simmer about 30 minutes, slowly add:1 pint Whipping Cream (Organic

Valley). Do not boil after addingcream. Season with salt and pepperto taste.

* Simmer a whole Kadejan(Glenwood, MN) or Larry Schultz(Owatonna, MN) chicken in water tocover until the chicken falls off thebones. Strain and reserve 1 cup chick-en and 6–8 cups broth for this recipe

CARROT BEET SALADWITH RASPBERRYVINAIGRETTE— Heather Murphy

2 c Carrots, grated (3 – 4 mediumsized carrots)

2 c Beets, grated (1 – 2 medium sizedbeets)

1/4 c organic Canola Oil3 T organic Apple Cider Vinegar1/2 c fresh Raspberries1/4 t Sea Salt1/2 – 1 T Honey (to taste)Garnish — Mint or Parsley

Use a food processor to grate carrotsand beets (or grate by hand) until youhave 2 cups of each. Mix them togeth-er in a medium bowl or dish and setaside. To make vinaigrette, addremaining ingredients to food proces-sor or blender (or mix by hand):canola oil, cider vinegar, raspberries,salt, and honey. Add water if dressingis too thick. Mix vinaigrette with car-rots and beets and garnish with freshlocal mint or parsley. Salad is best ifit’s made a day ahead and allowed tomarinate over-night. Enjoy!

SUMMER PASTA— Anni Friesen

1 Summer Squash, sliced2 c Mushrooms, sliced1 c Cherry or Grape Tomatoes2 c Spinach, roughly chopped1/2 box Angel Hair Pasta3 T Dahl’s Dairy ButterJuice from 1/2 LemonSalt and Pepper to taste

Boil water and cook angel hair pasta aldente. While cooking the noodles,sauté squash and mushrooms in but-ter until softened. Add whole cherry orgrape tomatoes and spinach. Drainnoodles and add to pan. Add lemonjuice and toss all ingredients to coat.Add salt and pepper to taste. Note:This pasta can be made using virtuallyany local vegetables. Try adding juli-enne carrots or replace spinach withmixed greens.

HR Coordinator, Jill Holmen and part of theendless taco bar.