your thrifty foods seasonal magazine...
TRANSCRIPT
YO U R T H R I F T Y F O O D S S E A S O N A L M A G A Z I N E
fresh
Meet your BC producers
Beat the heat with frozen treats
Herbs freshly grown
flavour
FREE!
YO U R T H R I F T Y F O O D S S E A S O N A L M A G A Z I N EYO U R T H R I F T Y F O O D S S E A S O N A L M A G A Z I N E
freshSummerA match made
in heaven!
beer+food
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10
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All rights reserved. Reproduction in whole or in part is strictly prohibited. Printed in Canada. Page One Publishing and Thrifty Foods make every effort to ensure the accuracy of the information in Fresh but cannot be held responsible for any consequences arising from errors or omissions.
While we do our best to ensure products advertised in this publication are generally available to our customers, please note that not all products are always available at all times in all stores. Please contact Thrifty Foods directly for assistance in obtaining specific products you wish to buy.
Canadian Publications Mail Product Sales Agreement #41295544
Fresh Magazine is printed with vegetable-based inks on 10% post-consumer waste paper.
As a result, we saved...
35 trees11 million BTUs of energy
3,304 lbs. of CO2 or greenhouse gas15,926 gallons of water967 lbs. of solid waste
thrifty foods editorial advisor Erin [email protected]
editor Carolyn Camilleriart director Georgina Camilleri
production manager Danielle Smeltzercreative-technical manager Jeffrey Bosdet
editorial designer Janice Hildybrantassociate editor Brian Hartz
ad coordinator Courtney Swartz
contributing graphic designersJordan Clarke, Jo-Ann Loro
director of sales Sue Hodgsonsales representatives
Jody Beck, Cynthia Hanischukadministrative coordinator Bev Madden-Knight
Cover photograph by Michael Tourigny West Coast-Style Ploughman’s Lunch
See recipe page 11
Unless otherwise specified, all editorial photography is copyright Michael Tourigny Photography
www.michaeltourigny.com
Fresh is published quarterly by Page One Publishing Inc.
group publisher Georgina Camilleripresident Lise Gyorkos
2nd Floor, 1322 Government Street Victoria, BC V8W 1Y8
T 250-595-7243 F [email protected] www.pageonepublishing.ca
For advertising inquiries, contact Page One Publishing at 250-595-7243
or email [email protected]
fresh
CONTENTS
s u m m e r 2 0 1 1
features
in every issueask the expert 4food + wine 5news bites 6what’s in store 7about our stores 8community 9health & wellness 22 food safety 31 chef spotlight 32upcoming events 33coupons 34
5
Follow us!
10 Match-making: beer and food, paired
Beer is the perfect drink in the summer, especially at a barbecue. But which beer goes with which food? A few guidelines to help you pick
16 BC producers In BC, we have so many wonderful products grown
and made locally. Here are four companies behind some of your favourite foods
26 Herbs: freshly grown flavour
No garden? No problem! You can experience the satisfaction of gardening by growing your own fresh herbs in pots on the patio or balcony
29 Beat the heat with frozen treats
When temperatures rise, what better way to cool off than with an icy sweet treat?
> ask the expert
If you have a question you’d like answered by the experts at Thrifty Foods, email it to [email protected] or write to Ask the Expert, Attention: Erin Coulson, 6649 Butler Crescent, Saanichton, BC V8M 1Z7.
Q
A
Regarding your seafood labels — what does Ocean Wise-approved mean?— janice p., courtenay
According to their website, oceanwise.ca , Ocean Wise is “the trusted symbol of ocean-friendly seafood in Canada.” Ocean Wise is a conservation program run by the Vancouver Aquarium, created to educate and empower consumers about the issues surrounding sustainable seafood.
Their primary criteria, on which all recommendations (and labels) are based, require that the seafood species must be abundant, well-managed by a comprehensive plan based on current scientific research, and harvested in a way that limits damage to the marine environment. They must also operate with a very minimal “by-catch” (accidental capture of fish species other than the one they are aiming for).
Thrifty Foods goes above and beyond the Ocean Wise standard. For example, our BC coho salmon is already sustainable, but we go one step further by choosing troll-caught fish. This means that each salmon is caught with a hook and line, which is considered to be the most sustainable fishing method available.
We proudly carry the following Ocean Wise-approved products:
• Fresh BC troll-caught halibut
• All BC salmon varieties: spring, coho, sockeye, pink (including our exclusive Hardy Buoys wild products and all lox sold at Thrifty Foods)
• All fresh BC shellfish (e.g. spot prawns, oysters, clams, mussels)
• Our gourmet prepared seafood items, such as stuffed pinwheels and bacon-wrapped scallops
• Live BC Dungeness crab
— dave sherwood, seafood category manager, thrifty foods
Baked Halibut with Papaya Peanut Sauce at thriftyfoods.com
Sunhaven Farms is proud to be the exclusive supplier of the highest
quality pork to Thrifty Foods.
The families at Sunhaven Farms have built our reputation on a production
tradition that dates back to 1908.
Please visit our website at www.sunhavenfarms.com to learn
more about our commitment to pork quality, food safety, animal welfare,
and environmentally friendly hog production systems.
“From Our Family to Yours”
IntroducingReal Smoked Cheese
www.naturalpastures.com
4 thriftyfoods.com freshSummer
> food + wine
BC wines on the world stage
BC wines have been well known to us locals for many years, but on the world stage, they are still a growing success story. The first coup for BC wine came in 1994 when Mission Hill Family Estate Winery won the coveted Avery Trophy for Best Chardonnay in the world at the prestigious International Wine and Spirit Competition (IWSC) in London. That was the first time a BC wine was recognized at such a level. Since then, BC wines have won several trophies at the IWSC. In 2006 Jackson-Triggs Okanagan Estate stunned France and Australian front-runners by winning Best Shiraz for their 2004 Proprietors’ Grand Reserve (try Jackson-Triggs SunRock Vineyard Shiraz, $35). At the
2010 competition, BC wines took three top awards including Best Bottle Fermented Sparkling Wine for Summerhill Pyramid Organic Winery (Cipes Gabriel NV, $65) as well as Best Dessert Wine and Best Merlot for Jackson-Triggs Okanagan Estate (Proprietors’ Grand Reserve Riesling Icewine, $60; Proprietors’ Grand Reserve Merlot, $29.99).
There are more wines to discover now than ever before as BC boasts over 190 wineries! With more than 60 varietals grown here, you can truly find a wine for every palate. Here are a few to try this summer:
Pinot Auxerrois is a lesser-known classic. Soft fruit notes make this an easy summer sipper. Two of BC’s pioneer wineries produce amazing examples: Gehringer
Brothers Auxerrois ($13.99) and Gray Monk Estate Winery Pinot Auxerrois ($16.99).
Chasselas is a Swiss grape, and with many of BC’s winemaking families of Swiss heritage, it’s no surprise that this lively, crisp Swiss favourite has shown up here. Try the St. Hubertus Chasselas ($16.75) or Quails’ Gate Chasselas-Pinot Blanc-Pinot Gris ($18.99).
Pinotage is a cross between Pinot Noir and Cinsault. Popular in South
Africa, it’s known for having slightly earthy, gamey tones. In BC, Stoneboat Vineyards is producing an elegant, juicy version for $24.99.
This summer, soak up all the flavours that BC wine has to offer!
From the BC Wine Institute winebc.com. Prices subject to change.
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Easy access to parks with hundreds of hiking trails, surf-swept beaches, and coastal rainforest, as well as several golf courses.
Featuring fully-equipped split-level loft units, private decks, and sensational breakfasts.
thriftyfoods.com 5freshSummer
> news bites
new stores: sapperton (new west), maple ridge, and east courtenay join the team!
Thrifty Foods will see several additions to our growing family of stores over the
coming year. Each new store provides unique and exciting opportunities for you
to try out our signature fresh departments in three more locations.
First off the block this autumn will be Sapperton in New Westminster.
The Sapperton store is notable for its innovative green design and will be situated
in The Brewery District, across from the Sapperton Skytrain Station. This sustainable
mixed-use building
complex, developed
by Wesgroup
Properties, is
convenient to public
transit and the new
Royal Columbian
Hospital, part of a
vibrant and walkable
urban community.
In 2012, we look
forward to grand openings for both Thrifty Foods Maple Ridge and Thrifty Foods East
Courtenay. Our full-service Maple Ridge store, in the newly restored Haney Place Mall, is
an exciting new addition to the developing cultural and commercial hub of downtown
Maple Ridge. The Thrifty Foods East Courtenay location, at the corner of Ryan and Lerwick
Roads, is part of a larger Thrifty Foods retail development in an area poised for growth.
The rapid expansion follows openings last year in South Surrey, North Vancouver,
Abbotsford, and Brooks Landing in Nanaimo.
we pick bc athletes first: Thrifty Foods and Pacific Institute for Sport Excellence
Thrifty Foods supported Ryder
Hesjedal’s Tour de Victoria as part
of the recent Victoria International
Cycling Festival and — in so doing —
reconnected with Canadian Olympian
and former professional cyclist Seamus
McGrath, who organized this event with
Ryder. Says Seamus, “Healthy foods from
Thrifty Foods fuelled me on the road to
two Olympic performances.”
Seamus is a past beneficiary of the
Pacific Institute for Sport Excellence
(PISE) Foodstuffs Program — long
sponsored by Thrifty Foods to enable
young athletes to perform at a high
level, whether locally or internationally.
Fitness training and access to healthy
food choices go hand in hand when it
comes to overall wellness, so we make
sure that these athletes have fresh
ingredients in the pantry at all times.
It’s a winning combination!
Thrifty Foods has also partnered
with PISE in other initiatives, including
the construction of the $1 million
Alex Campbell Field at their Interurban
Road location.
Fresh Food for Families
Our Thrifty Foods biannual Food
For Families fundraiser — which provides
over 15 local food banks with much-needed
supplies through cash donations made at the till — is once again gearing up for the summer
season. Last year saw an outpouring of generosity and community spirit in response to this
campaign with funds donated in excess of $209,000 — an inspiring show of selflessness
from our customers and neighbours.
Let’s work together in 2011 and make sure that no family goes hungry.
forFRESH
$5 Add a Coupon to your cart!
Give this Food For
Families coupon
to the cashier and
we’ll make sure $5
gets to the food
bank in your area.
It ’s easy to give
7262 C02 Christmas 2010 #13-15 Food for Families Coupons.indd 1310-11-02 11:50 AM
forFRESH
77414727042 $10 Coupon
77414727044 $20 Coupon
It ’s easy to giveAdd a Coupon to your cart!Give this Food For Families coupon to the cashier and we’ll make sure $20 gets to the food bank in your area.
$207262 C02 Christmas 2010 #13-15 Food for Families Coupons.indd 17
10-11-02 11:50 AM
forFRESH
It ’s easy to give
77414727042 $10 Coupon
77414727044 $20 Coupon
Add a Coupon to your cart!Give this Food For Families coupon to the cashier and we’ll make sure $10 gets to the food bank in your area.
$107262 C02 Christmas 2010 #13-15 Food for Families Coupons.indd 15 10-11-02 11:50 AM
6 thriftyfoods.com freshSummer
> what's in store
Robert Browning wrote, “If you taste a crust of bread, you taste all the stars and
all the heavens.”
Why not stargaze while tasting — by dining alfresco “in the open air”?
This season, you want to travel light, drink in the fresh air, and savour
the simple, authentic flavours of a few choice ingredients in playful
combination. Thrifty Foods has you covered with rustic breads, such
as the new Piccolo Ciabattini, Sensations Extra Virgin Olive Oil,
Compliments Balsamic Vinegar, and Compliments Organic Fresh Basil
— everything you need to create the perfect patio picnic, Italian-style!
Whether you’re dining on the back deck, or hitting the road for an
impromptu evening in the park or on the beach, consider these essentials
your ticket to a heavenly getaway from the usual routine.
Prep time? Niente.
simple summertime staples, italian style!
Italiano Alfresco —
Job #T125-11932Client: Tradex Foods
Publication: � ri� y’s FreshPrepared by Eclipse Creative 250-382-1103
WildFreshLight
…like a summer day at the lake
Sinbad Platinum Pacifi c Shrimpare Wild Caught — Fresh Frozenand Ocean Wise Recommended.
Salads – Wraps – QuesadillasSimple and Delicious!
A Wave of FreshnessUne vague de fraîcheur
thriftyfoods.com 7freshSummer
> about our stores
Our fresh experts let us in on secret cravings...Our Thrifty Foods managers truly love good food. They look forward
to summer because it means they can present a wide range of seasonal
best to their customers and enjoy their favourite fresh treats at home!
Read on for a sneak peak into their top choices for this summer...
“Pineapple chunks with French vanilla yogurt.”
Allan Gagnon, Store Manager, Thrifty Foods North Vancouver
“Lesley Stowe’s Cranberry Raincoast Crisps, topped with chevre goat’s milk cheese, and a little Italissima Crema
di Balsamico vinegar over top.”
Brooke Neuffer, Assistant Deli Manager, Thrifty Foods Fairfield
“Fresh BC raspberries in butter lettuce salad with cucumbers, tomatoes, bean
sprouts, pumpkin seeds, and red peppers.”
Peggy Chua, Floral Manager, Thrifty Foods Brooks Landing
“Fresh lobster, boiled until tender, served on a bed of lettuce and sliced tomatoes
from the vine, brushed with Island Farms butter, and garnished with fresh lobster
paté, salt, pepper, and malt vinegar.”
Andy Carter, Store Manager, Thrifty Foods Tsawwassen
“Any fresh BC fruit in season — blueberries, raspberries, peaches —
served over a bowl of vanilla ice cream.”
David Kent, Produce Manager, Thrifty Foods Sidney
“How about fresh asparagus! Grilled on the barbecue with fresh lemon juice
and olive oil — the kids love it.”
Shannon Gagnon, Deli Manager, Thrifty Foods Coquitlam
istoc
k
8 thriftyfoods.com freshSummer
> community
Thrifty Foods 5K (April 10) > This year’s event was a great success, with all proceeds
directed to The Reach Gallery Museum in Abbotsford. The mission of The Reach
is to become the centre of cultural and creative innovation in the Fraser Valley,
an inclusive place to exchange new ideas
and explore community history and
identity.
The event featured a 10-km
run on Abbotsford’s Discovery
Trail and Thrifty Foods’ 5k
run-or-walk event. Students
from grades 4 to 12 competed to
create the design for participants’
T-shirts, with the top three winners
awarded flip cameras from Thrifty
Foods. Congratulations to Jennifer S.,
a grade 6 student at Abbotsford Middle
School, for her winning design!
The winning T-shirt design by grade 6 student, Jennifer S.
The Thrifty Foods 1-km Fun Run (June 5) > Over 6,500 runners
and walkers will head to Vancouver
(West 33rd and Heather) for a very
worthy cause — the battle against
childhood cancer. The 26th Annual
ChildRun presented by the Wilson
family, of which our Thrifty Foods
1-km Fun Run is a part, will dedicate
all proceeds to support pediatric
oncology research and programs.
We invite everyone to run or walk
with us, volunteer alongside us, and
inspire us with your big, big hearts!
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thriftyfoods.com 9freshSummer
BC has excellent craft breweries and intriguing new brews are being made locally every year. Add to that all the imported brews — those from other provinces, as well as other countries — and exciting options abound. But which beers go best with which foods? Although experimenting can be delightful, these tips may be helpful.
Just as wine and food pairing has become a culinary art form so, too, has the interplay between beer and food. Like wine, beer can be sweet or dry, full-bodied
and rich or light and acidic, and a beer
with a lot of hops can have a citrus tang.
With a little modification, many of the
guidelines for wine can be applied to beer. A very simple guideline is that lager
is like white wine and ale is like red. Although this is an oversimplification, it does have some merit. In general, like red wine, ale tends to be fruitier and more robust, while lager tends to be crisper and more delicate, like white wine.
Like wine, the “body” of beer can be light, medium, or heavy; thus, the rule
follows that light beer goes with light food and heavy beer with heavy food.
Another guideline to consider, especially if you are serving more than one beer at a meal, is timing. Light beers should be served first, progressing toward the darker beers.
Whether a beer is sweet or bitter depends on the balance of components in the beer: barley (malt) adds sweetness and hops add bitterness, while yeast gives beer its “bready” taste. But beer makers don’t stop there. They can — and do — bring
Match-Making
istoc
k
(Continued on page 12)
In the summer, many of us would rather quaff a mug of cold beer than sip a glass of wine,
especially at a barbecue. And when it comes to choosing beer, we have a lot of choices.
b e e r & f o o d, pa i r e d
10 thriftyfoods.com freshSummer10 thriftyfoods.com
If you are interested in making a donation, please call to schedule a drop off.
216-733 Johnson Street, Victoria, BC V8W 3C7250-472-WEAR (9327)
www.wear2start.com
Wear 2 Start2Wear 2 Start is a unique program established to outfit unemployed, economically disadvantaged women for job interviews.
Before After
How you can helpWhen donating clothing to Wear 2 Start, please keep in mind that we are preparing women to make a good first impression. We are presenting women in the “present,” not the “past,” so items need to be current in style. A helpful question to keep in mind is, “If I was needing to present myself at an important interview, would I wear this?”
Ale Marinated Mushrooms Preparation time: 10 minutesCooking time: About 10 minutesMakes: About 2 cups
• 1 lb. small fresh white mushrooms• 3/4 cup ale• 1 large garlic clove, minced• 3 Tbsp. lemon juice• 1/4 cup extra virgin olive oil• 2 Tbsp. Dijon mustard• 2 tsp. Worcestershire sauce• 1/2 tsp. Tabasco sauce• Pinch dried thyme
• 1 Tbsp. chopped fresh parsley
Place the mushrooms, ale, and garlic in a large skillet. Simmer the mushrooms until tender, about 5 minutes. Lift the mushroom out of the skillet with a slotted spoon and set in a bowl. Simmer and reduce the liquid in the skillet to about 2 Tbsp., then pour over the mushrooms. Combine remaining ingredients in a small bowl, pour over mushrooms, and toss to combine. Cool to room temperature, cover, and marinate in the refrigerator for at least 4 hours.
Per 1/3 cup Serving: About 63 calories, 1.4g protein, 4.9g fat (0.7g saturated), 3.8g carbohydrate, 1.3g dietary fibre, 0mg cholesterol, 37mg sodium. %RDI: 1% calcium, 7% iron, 1% vit A, 8% vit C, 5% folate.
West Coast-Style Ploughman’s Lunch
A ploughman’s lunch is an English-style cold meal traditionally served in pubs. This West Coast version replaces some of the items with BC foods. (Serves 4)
Arrange the following items, in bowls or plates, on a very large serving board, or set directly on the table: 12-16 smoked salmon nuggets, each sliced in half, accompanied by sliced cucumber, sliced onion, and cream cheese; 1 (200- to 250-gram) round of Vancouver Island Brie cheese, such as Natural Pastures or Little Qualicum Cheeseworks; Ale Marinated Mushrooms (recipe below) and Balsamic Berry Compote (page 12); sliced baguette or piccolo bread; and apple or other fresh fruit. note: Piccolo bread looks like a half-sized baguette and comes in a range of flavours.
Per Serving: About 685 calories, 35.4g protein, 34.4g fat (15.6g saturated), 57.3g carbohydrate, 5.7g dietary fibre, 104mg cholesterol, 1128mg sodium. %RDI: 17% calcium, 18% iron, 15% vit A, 27% vit C, 47% folate.
cover recipes
thriftyfoods.com 11freshSummer
in all kinds of other flavours such as fruit, spices, nuts, vegetables, chocolate, and coffee. All of these ingredients change the beer and, consequently, the foods it can be matched with.
Something else to keep in mind is that dominant food flavours can come from the protein, the sauce, or the method of preparation. For example, when you are grilling food on the barbecue, the spices you use along with the smoky flavour will likely dominate.
Lagers are good choices for most food because they are more or less “medium” when it comes to malt and hops. With a lager, you can even choose very spicy, flavourful foods and be fairly confident of a good match.
Sometimes you want a beer that “cuts”
Royal Museum ShopI n t r i g u i n g a n d U n i q u e
Museum Shop: 250-356-0505, 10 am to 5 pm daily, www.royalbcmuseum.bc.caRoyal BC Museum members receive 10% off all purchases.Belleville and Government, on Victoria’s Inner Harbour
Balsamic Berry CompoteA sweet and tangy condiment that tastes great with cheese.
Preparation time: 5 minutes
Cooking time: About 10 minutes
Makes: 2 cups
• 1/4 cup granulated sugar
• 1/4 cup balsamic vinegar
• 1 tsp. cornstarch
• Pinches ground nutmeg, ground cloves and cinnamon
• 3 cups frozen mixed berries (do not thaw)
Place all ingredients, except berries, in a medium pot and whisk to combine. Bring to a simmer, and then add the berries. Return to a simmer, and gently simmer (it should just gently bubble) for 5 minutes, until the fruit softens but still holds its shape. Cool to room temperature, place in a tight-sealing jar, cover, and refrigerate until needed. note: Any leftover compote can be refrigerated for up to 2 weeks.
Per 1/4 cup Serving: About 57 calories, 0.4g protein, 0.2g fat (0g saturated), 13.8g carbohydrate, 1.9g dietary fibre, 0mg cholesterol, 3mg sodium. %RDI: 1% calcium, 2% iron, 0% vit A, 15% vit C, 47% folate
cover recipe
12 thriftyfoods.com freshSummer
through a food — a rich buttery sauce or fried foods. A pale ale, pilsner, or India pale ale — which tend to be light, hoppy beers — will cut through a rich sauce and
lighten up fried foods.
A malty, higher alcohol beer such as
extra special bitter (ESB) is a nice match
for spicy foods, although some beer
experts suggest that ales, Hefeweizens,
and other wheat beers are good, too.
When you are matching beer with
cheese, the stronger and heavier-bodied the
beer, the stronger the cheese ought to be.
Beer and pizza is a very common
combination that serves as a good beer
and food matching example. The best
beer for pizza should stand up to the acids
in the tomato sauce and cut through the
fatty cheese, but not overwhelm the meal.
Stouts and porters are too heavy. Wheat
beers might be too light or fruity. Ales,
pilsners, and lagers are a smart bet because
the hops stand up to the cheese, while
bubbles cleanse the palate.
Beers such as chocolate porter or stout
can enhance the flavour of chocolate treats
and dark coffee-flavoured beer can go
with many desserts. Hefeweizen pairs well
with light desserts, like key lime pie or
strawberry shortcake, while India pale ales
match well with very sweet creations.
Here are a few more suggestions to
keep in mind when you are looking for
a brew for the barbecue:
• Lager matches well with many foods but is especially good with lightly smoked fish, scallops, and trout.
• Amber lager pairs well with spicy foods with plenty of heartiness to them, including barbecued meats, burgers, chili, and pizza.
• Pale ales pair with grilled meats from chicken to pork to fish and burgers, as well as sharp cheddars.
• ESB (Bitter) is great with meat pies and spicy foods.
thriftyfoods.com 13freshSummer
• Brown ale pairs well with roast pork or
grilled salmon.
• Wheat ales can go with many different foods but tend to be best with lighter fare, including salads or vegetable dishes.
• India Pale Ale (IPA) matches well with spicy and highly flavoured foods.
• Hefeweizen pairs with seafood and many salads, as well as light desserts.
• Stouts and porters are hearty, heavy brews suitable for roasted, braised, or smoked foods, such as sausages and
blackened fish.
Just as with wine and food pairing, there
are no real rules because, really, it is all a
matter of personal taste. Drink and eat what
you like no matter what anyone else says!
Sources: Pairing Beer with Food: A Guide to Beer and Cuisine (suite 101.com); Pairing Beer with Food: A Brief How To Guide by Dustin Canestorp; and epicurious.com
Thinking of buying or selling your home?
Committed to Your Success
A Shared Commitment to Your Success
Carol has fresh ideas and local commitment.
If you need the perfect first home or are just ready for a change in location, call Carol today or visit her online at www.carolcrabb.com.
250-477-7291 [email protected]
our Success
Director VREB. Licensed associate broker.
Keep up to date with what is going on at our farm by visiting our website, www.bergenfarms.ca, or by following us on Facebook.
Sold exclusively at Thrifty Foods in British Columbia!
Bergen Farms is proud to supply Thrifty Foods with fresh, BC grown raspberries and blueberries throughout the summer months. Look for our fresh berries to start hitting store shelves in early July.
For those looking to enjoy the taste of summer all year long, try our 1.8 kg boxes of frozen blueberries, raspberries and mixed berry blend. Our boxes are available year round in the frozen foods section.
Braised and Barbecued Pork Side RibsPrep Time: 10 minutes
Cooking Time: 1 hour, 45 minutes
Makes: 4 servings
• 2 whole racks pork side ribs, each cut in 2
• 1 1/2 cups lager beer
• 2 tsp. dried thyme
• Salt and pepper to taste
• 1 1/2 cups regular barbecue sauce
Preheat oven to 325˚F. Trim ribs of any excess fat. Rub ribs with salt, pepper, and thyme and place in a shallow side roasting pan or baking tray. Pour in beer. Cover and bake 75-90 minutes, until ribs are tender. Remove ribs from pan. Heat barbecue to medium heat. Set on ribs and cook on both sides until a nice colour is achieved. Baste with barbecue sauce, cooking just until sauce heats through.
Per Serving: About 501 calories, 32.17g protein, 24.83g fat, 34.28g carbohydrate, 0.08g dietary fibre, 120mg cholesterol, 853mg sodium. %RDI: 8% calcium, 45% iron, 12% vit A, 0% vit C, 3% folate.
try this with:stout
porter pale ale
14 thriftyfoods.com freshSummer
Prep Time: 20 minutes
Cooking Time: 15-18 minutes
Makes: 4 servings
• 1 large cedar plank (sold in seafood department)
• 1 tsp. finely grated lemon zest
• 1 tsp. finely grated orange zest
• 2 Tbsp. lemon juice
• 2 Tbsp orange juice
• 1 Tbsp. golden brown sugar
• 1 Tbsp. olive oil
• 2 tsp. chopped fresh dill
• 1/2 tsp. coarsely cracked black pepper
• 4 (6 oz.) halibut steaks
• Salt and freshly ground black pepper to taste
• Lemon slices for garnish
Soak the cedar plank in cold water for at least 2 hours. Combine the lemon and orange zest and juice, brown sugar, oil, and dill in a shallow
dish just large enough to hold the halibut in a single layer. Add the halibut and turn to coat. Marinate the fish in the fridge for one hour, turning once. Preheat your barbecue to medium-high. Remove the plank from the water and dry one side. Set the halibut on the dried side of the plank. Sprinkle the fish with salt and pepper. Place the plank on one side of the barbecue. Turn the heat below to low; leave the other side set at medium-high. Cover and cook the fish for 15 to 18 minutes, or until just cooked through. Keep a spray bottle of water handy just in case the board ignites. Set the plank on a serving tray, garnish with lemon slices, and serve.
Per Serving: About 205 calories, 31.8g protein, 6.2g fat (0.9g saturated), 4.3g carbohydrate, 0.2g dietary fibre, 48mg cholesterol, 82mg sodium. %RDI: 7% calcium, 10% iron, 7% vit A, 10% vit C, 8% folate.
Cedar Plank Halibut Steaks
tip: cooking with beerBeer imparts a delicious flavour to foods. For tasty ideas, go to the online recipe collection at thriftyfoods.com. Great picks include: Jumbo Tiger Prawns with Beer, Chilies, and Garlic; One Pan Sausage and Sauerkraut Supper; Barbecued Beef Back Ribs; Salmon in Local Beer Batter; and Stout Marinated Short Ribs.
This tender and juicy meat comes from
premium grain-fed, Canadian lamb, making
it an extraordinary eating experience.
www.sunterrameats.ca
Exclusive supplier of finest quality lamb to Thrifty Foods
try this with:lager
brown ale hefeweizen
thriftyfoods.com 15freshSummer
British Columbia is paradise for foodies! Fresh fruit and vegetables, delectable fish
and seafood, handcrafted artisan cheese — there is a bounty of delicious products
made right here on the West Coast.
More and more, the people
who live in BC want products
that are grown and made
here, not only as a way to support the
people behind the food, but also because
the quality of locally grown food is
exceptional. Healthier, fresher food grown
and made locally by people who care
about sustainability and the environment
— it’s more than just a food trend —
it’s a food philosophy.
While it has always been a mandate
at Thrifty Foods to offer shoppers
fresh BC produce and other foodstuffs
wherever and whenever possible before
searching out other suppliers nationally,
it doesn’t stop there. Thrifty Foods aims
to introduce customers to the people
behind the food, so customers can
understand the human connection to
the food they enjoy. With this aim in
mind, here’s a look at four suppliers
of BC products.
pasco seafood Sustainability is at the core of
business at PASCO Seafood. As a
third-generation catcher/processor and
marketer of Pacific Coast seafood, CEO
and President Jason Ogilvie understands
the importance of sustainable fisheries
for our children and our grandchildren.
Growing up in the industry, Jason
experienced the rise, fall, and rebound
of the sockeye salmon fishery and the
continued decline of halibut quotas,
and he has openly embraced the work
done by NGO’s [non-governmental
organizations] like Ocean Wise to
promote sustainable fisheries.
PASCO Seafood’s long-standing relationship with Ocean Wise has allowed them to be the first company granted the use of the Ocean Wise “Recommended” Sustainability Seal on their Coastal Waters® line of retail products.
“The BC chef community has been particularly aggressive in promoting the Ocean Wise program and retail chains like Thrifty Foods have led the charge towards sustainability. We fully support
British Columbia is paradise for foodies! Fresh fruit and vegetables, delectable fish BCFresh fruit and vegetables, delectable fish PRODUCERS
Fresh fruit and vegetables, delectable fish
and seafood, handcrafted artisan cheese — there is a bounty of delicious products Fresh fruit and vegetables, delectable fish
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16 thriftyfoods.com freshSummer
and encourage the efforts of these key
industry influencers,” says Jason. “For
instance, we are currently developing
an exciting line of value-added products
with Thrifty Foods that highlights the
wonderful sustainable seafood we can
enjoy from BC waters.”
PASCO Seafoods also works closely
with First Nations groups in the region
who are important advocates for long-
term sustainability.
“We believe that the BC populace is
getting more excited and involved in
selecting sustainable seafood. We also
believe that this trend is here to stay,” says
Jason. “Sustainability can’t be achieved
by fishing companies alone. We need all
players in the supply chain and, ultimately,
the consumers to be pulling in the same
direction to achieve sustainable fisheries
over the long term. We recognize and
applaud progressive retailers who actively
embrace and fight the sustainability
challenge every day. “
Watch for a variety of PASCO Seafood
products, including value-added items
such as black cod, salmon kabobs, and
salmon pinwheels made locally using local
seafood.
all seasons mushroomsEstablished in 1997 and locally
owned by Frank Moscone, All Seasons
Mushrooms Inc. is one of the most
prominent mushroom-growing
companies on the West Coast.
Patrick Moscone, Sales and Marketing
Manager says, “All Seasons believes in
sustainable and responsible forms of
farming. Hence, we are proud of our
Certified Organic Designation and this
could not be carried out without the
hard work and diligent efforts of all of
our people.”
At All Seasons Mushrooms, “organic”
is not simply about the growing
process, but also about operating in
other socially responsible ways. The All
Seasons facility features leading-edge
enhancements in all areas of food safety
and quality, as well as energy and water
conservation. All Seasons also has an
Environmental Farm Plan encouraging
them to be better stewards of the
land, ensuring the future of the British
Columbia agricultural industry.
A further example of All Seasons
continuing effort to reduce
environmental impact is the new
recyclable packaging that was
introduced this past May for all of
their packaged products.
Year-round, you’ll find a wide selection
of All Seasons organic mushrooms,
both of the white and crimini variety,
including the popular portabello
mushroom, as well as shiitake, oyster,
and dried mushrooms.
natural pastures cheeseSince 2001, the Smith family of
Beaver Meadows Farms in the Comox Valley has been making cheese using traditional artisan procedures and following sustainable, world-class standards. The Smith family’s Natural Pastures line of cheese, created at their federally inspected facility in Courtenay, has received 40-plus national and international awards. Recently, Natural Pastures’ Smoked Boerenkaas won
best cheese in its class at the Canadian
Cheese Grand Prix.
The cheesemaking started when
JuneBC Long English Cucumbers
BC Tomatoes: on the Vine, Roma, Beefsteak, Cherry, and Grape
BC Red, Yellow, and Orange Sweet Peppers
BC Green Peppers
Local Strawberries (limited season)
BC Romaine, Green Leaf, and Red Leaf Lettuce
BC Early Nugget Potatoes
BC Oriental Vegetables
BC Zucchini and Cabbages
BC Bunch Carrots, Spinach, Radish, and Parsley
July BC Cherries
BC Raspberries and Blueberries
BC Green and Yellow Wax Beans
Hothouse Grown BC Tomatoes
Hothouse Grown BC Sweet Peppers
BC Green Peppers
BC Carrots
August BC Lapin Cherries
BC Blueberries
BC Apricots
BC Okanagan Peaches and Nectarines
BC Pickling Cucumbers and Dill Weed
New Crop BC White, Red, and Yellow Potatoes
BC Corn
Hothouse BC Tomatoes
Hothouse BC Sweet Peppers
BC Fancy Lettuce
Best of the SeasonA guide to fruit and vegetables
that are at their very best in the summer
< Sockeye Salmon Steaks with Blueberry Chutney. See recipe at thriftyfoods.com
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thriftyfoods.com 17freshSummer
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Install an EnerChoice® fireplace.
Have your furnace or fireplace serviced.
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washing machine.
Save energy through the LiveSmart BC Efficiency Incentive Program.
Switch from oil to a natural gas ENERGY STAR heating system.
For more information visit fortisbc.com/offers or call 1-800-663-8400. *Conditions apply. Offers currently not available in Whistler.
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Saving you money. We’ve got our best people on it.
brothers Phillip, Edgar, and Doug
Smith needed to find a home for the
exceptional quality milk they produced
on their third-generation family farm.
Now, the milk they use in their cheese
is sourced from selected farms in the
Comox Valley. Natural Pastures is also
the exclusive producer of Mozzarella
di Bufala from the Fairburn Farms
water buffalo herd in the Cowichan
Valley. Under the guidance of Swiss
cheesemaker Paul Sutter, this pure,
fresh milk becomes delicious hand-
made cheese.
“We only use fresh milk produced
on our selected Heritage Dairy Farms,
which practice sustainable farming and
animal stewardship. The designation
means that the farmers must be good
stewards of the land. The animals
are stress free and live in healthy
environments. Because the cows eat the
local grass and herbs, the milk used to
make the cheese has its own “terroir”
or distinct flavour,” says Edgar Smith.
Grilled Shrimp and Natural Pastures Camembert Stuffed Mushroom Caps. See recipe at thriftyfoods.com
4.667”
4.875”
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thriftyfoods.com 19freshSummer
bergen farms Sustainability is something Jake
Bergen takes very seriously. “I want my
grandchildren and their grandchildren to
be able to farm this land,” he says.
Bergen Farms is a family operation and
has been for the past 30 years. Jake’s
wife Marian is in charge of running
the office and bookkeeping. His older
son James manages Bergen Farms in
Abbotsford, and his younger son Chris
manages Bergen-owned Hilliers Estate
Farms, located in Qualicum Beach. And
there’s a third generation on the way!
For Jake, fulfilling his plan means
taking care of the land, including the use
of drip irrigation systems to water all of
the fields. The fields are scouted on a
weekly basis and soil and leaf samples are
taken to determine which nutrients are
needed. Once the harvest is over, cover
crops are planted to help
tie up the nutrients in
the soil, suppress weeds,
reduce tilling, and prevent
soil erosion.
“The reality of the
situation is that we are
now operating in a global
market. In order to
differentiate ourselves
from competition around
the world, we have to do
something that not many
others are doing and have
a superior product. We
believe that the berries
grown in BC are the best tasting berries
available on the market today,” says Jake.
Bergen Farms has been supplying fresh
fruit to Thrifty Foods for 10 years and
frozen berries since 2007.
“I believe that without the support of
people who have decided to buy local,
Bergen Farms would not exist as it does
today. From everyone in the Bergen
Family, THANK YOU to those who
have supported us all these years.”
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20 thriftyfoods.com freshSummer
Chocolate Raspberry ShortcakePrep Time: 20 minutes
Cooking Time: 18-20 minutes
Makes: 4 servings
• 1-1/4 cups flour
• 2 Tbsp. cocoa powder
• 1/3 cup sugar
• 2 tsp. baking powder
• 1/4 tsp. salt
• 1/4 cup cold butter, cut into small cubes
• 1 large egg beaten with 1/2 cup buttermilk
• 1 pint fresh raspberries
• 1 cup whipping cream
• 2 Tbsp. icing sugar
• 1/2 tsp. vanilla
• Mint sprigs for garnish
Preheat oven to 400˚F. Line a baking sheet with parchment. Whisk the first five ingredients together in a bowl. Cut the butter in with a fork or your finger tips until the mixture resembles coarse meal. Add the egg/buttermilk mixture and stir just until it forms a sticky dough. Turn onto a floured surface. With floured hands, gently pat out into a 1-1/2 -inch thick circle. Cut into 3- to 4-inch rounds; place on the baking sheet. Bake 18 to 20 minutes. Cool to room temperature. Whip the cream with icing sugar and vanilla until soft peaks form. Slice shortcakes in half horizontally; place bottom halves on dessert plates. Top each with whipped cream and raspberries, saving a little of both to decorate the top. Set on the top pieces of shortcake. Decorate tops with small spoons of whipped cream, a few berries and a mint sprig.
OptionsFor a more naughty, adult taste, sprinkle the raspberries with orange liqueur and let stand a few minutes before placing inside the shortcakes. Use a mix of berries in the shortcakes, such as raspberries, sliced strawberries, blackberries, and blueberries, instead of just raspberries.
Per Serving: About 542 calories, 8.8g protein, 29.8g fat (17.7g saturated), 62.9g carbohydrate, 5.5g dietary fibre, 141mg cholesterol, 528mg sodium. %RDI: 14% calcium, 21% iron, 31% vit A, 30% vit C, 35% folate.
www.thomasandbirch.com250 381 5123 • 1609 Blanshard & Fisgard
showroomnow openSHOWROOMNOW Open
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250 381 5123 1609 Blanshard & Fisgard www.thomasandbirch.com
thriftyfoods.com 21freshSummer
> health & wellnessBy Jessalyn O’Donnell, Thrifty Foods Registered Dietitian
re you trying to build muscle on a protein-pumped diet? Do you find
yourself surrounded by empty tuna cans, protein-shake containers,
and egg cartons — all part of your effort to develop athletic strength and
body shape?
A muscle-building diet is more than just protein, and a resistance exercise
program is essential if you hope to gain in the right places. Good muscle
development is essential for all ages and all types — but you should
consider a more balanced approach and a plan that’s built for you.
A
Building strength by broadening
your menu
protein power:
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22 thriftyfoods.com freshSummer
Handy fact: only a small proportion of
muscle is composed of protein stores —
75% of muscle is actually water!
Also good to know: there is no real
mechanism for storing protein consumed
in excess of immediate needs. Therefore,
extra protein will not build bigger
muscles but will instead be converted to
be used as energy and, in some instances,
stored as body fat.
Eating a surplus of protein can be
costly and could leave you short of fibre,
B vitamins, and antioxidants, especially if
protein replaces essential nutrients in your
diet that are normally gained through a
wider spectrum of food choices.
Here are some essential strategies to
help you maximize your muscle-building
potential, while enjoying a delicious
menu from more than one food group.
strategy 1: start with a training program > Muscles need stimulation
to grow, so a well-designed resistance
training program is essential. Seek advice
from a qualified strength coach.
strategy 2: set realistic goals > You cannot go from scrawny to brawny
overnight. Everyone has different genetic
potential to build muscle. To maximize
growth and tone, be consistent with your
training and diet.
strategy 3: make friends with “good” calories > Don’t short-change
your body by eating too few calories. This
is not an excuse for a junk food binge —
nutritious calories are what your body
needs. Prioritize body composition goals.
Some wish to increase muscle and decrease
body fat simultaneously. The reality is that
losing weight is a product of decreased
calorie intake, while gaining muscle is
achieved with positive calorie intake.
thriftyfoods.com 23freshSummer
strategy 4: establish protein needs > Let’s put protein needs into
perspective. In most cases, a diet that
provides 0.5 to 0.6 grams of protein per
pound of body weight per day is plenty
for building muscle. note: only a super
athlete, who trains very hard every day
will need the upper limit of 0.6 grams per
pound of body weight.
Taken as a general guideline, this chart
can help you get what you need without
overshooting the mark.
Here are some protein sources and
suggested daily quantity:
tip: Aging is no reason to skip the
protein boost. In fact, you may not be
getting enough protein. As you age,
your calorie intake decreases but your
protein needs do not. Inadequate protein
supply can cause the body to draw on
muscle protein stores for essential body
processes, leading to muscle loss and
weakness, increasing the risk of falling.
Aim to include the amount of protein
in grams equal to half your weight in
pounds. For example, a 130-lb person
needs about 65 grams of protein a day.
food protein
Meat/fish, 100 g 29 g
Protein powder 25 g
Cottage cheese, 125 mL 14 g
Milk, 250 mL 8 g
Cheese, 30 g 7 g
Egg 6 g
Beans, 250 mL 16 g
Peanut butter, 15 mL 4 g
Nuts, 50 g 9 g
Whole grain bread, slice 5 g
Pasta, 375 mL 12 g
24 thriftyfoods.com freshSummer
strategy 5: pick up some post-workout muscle fuel > What does
resistance training do to your muscles?
It causes muscle tearing and synthesis.
So, your number one priority should be
to repair muscle damage and support
growth. If you skip your nutritious re-fuel
after a training session, you will hamper
your body’s ability to build muscle.
However, when food is consumed
during or after resistance exercise, the
rate of protein synthesis exceeds the
rate of protein breakdown, leading to a
net positive protein balance and muscle
growth. Your nutritious re-fuel could be
any snack that provides 0.45 grams of
carbohydrate per pound of body weight,
plus 10-20 grams of protein, immediately
after training. Eating carbohydrates
stimulates an insulin response, promoting
muscle repair. In addition, ingesting high-
quality protein (e.g. milk or whey) will
stimulate the muscle-building process.
Some post-workout snacks include:
• Bagel with peanut butter and 1-2 cups milk
• 1-1.5 cups protein/fruit smoothie
• 2 cups chocolate milk
• Granola bar and 1-2 cups fruit yogurt
• 1 cup baked beans and 2 pieces of toast
• 1 bun with cheese or peanut butter and 1 banana
• Baked potato and 1/2 cup cottage cheese
Bottom line: You can achieve muscle
growth through a well-designed
resistance program and sufficient calorie
intake from a balanced diet — the
kind of activity and menu variety that
summer weather was made for!
Source: U.S. Department of Agriculture. Values are approximate.
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thriftyfoods.com 25freshSummer
However, as rewarding as it may be,
gardening isn’t for everyone and, unless
you actually have the space for a garden,
it isn’t even possible! Experience the
satisfaction that comes from gardening
by growing your own fresh herbs in
pots on your patio, balcony, or even in a
sunny window.
Culinary herbs tend to be small plants,
perfect for growing in pots, outdoors in
the warmer months and indoors year-
round. And they are easy to grow and
low maintenance, too.
First, you should decide how big you
want the containers to be (tip: the bigger
the pot, the harder it is to move around)
and what you want to grow. If there are
certain herbs you use all the time, these
are obvious choices. You may also want to
arrange them based on how you use them
in the same pot; for example, Italian herbs
together or all of your favourite Mexican
garnish greens side by side. Depending on
the size of the herbs at maturity, you can
fit three to five plants in a 12" diameter
pot. Good choices include sage, parsley,
Greek oregano, rosemary, marjoram,
chives, thyme, mint, summer savory, bush
basil, tarragon, cilantro, and chili peppers.
You can purchase herb seeds or, to
make things much easier and reap the
rewards a few weeks faster, buy seedlings
— small plants — that can then be
transplanted into your larger pots. Look
for well-established plants that show no
signs of disease or damage.
To grow herbs in pots, you will need
quality potting soil and a pot that has
good drainage (ie, holes in the bottom so
water can drain out). Place a layer of small
rocks or broken pieces of clay pots on the
bottom of the pot. Many people also add
a layer of organic compost over the rocks.
Next, fill the pot two-thirds with the
potting soil then plant the herbs, and top
off with mulch. Water the pots when the
top one inch of the soil is dry which, in
the summer, means daily. If the weather
gets very warm, you may need to water
several times a day and consider moving
the pots into the shade during the
hottest part of the afternoon.
If you are planning to put the herbs
ne of the greatest joys of backyard gardening is being able to pick your own fresh salads and garnish with your own herbs. Preparing the soil, planting
the seeds, and nurturing the plants until they are ready for the salad bowl — the whole process is very satisfying, not to mention healthy and wholesome in a doing-the-right-thing kind of way.
O
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freshly grown flavourHerbs:
Foil-Barbecued Potatoes with Garlic, Lemon, and HerbsPrep Time: 20 minutes
Cooking Time: 20-25 minutes
Makes: 6 servings
• 2, 2 1/2-foot long sheets tin foil
• 6 medium red potatoes
• 4 garlic cloves, halved and thinly sliced
• 3 Tbsp. extra virgin olive oil
• 1 lemon, juiced
• 1/4 cup chopped fresh herbs, such as dill, basil, and parsley
• Salt and freshly cracked black pepper to taste
Preheat barbecue to medium. Layer sheets of foil. Brush top of foil with 1 Tbsp. of the oil. Slice potatoes into 1/4 inch thick slices and arrange in an overlapping single layer on the foil. Place garlic slices between the potatoes. Drizzle potatoes with remaining olive oil and lemon juice. Sprinkle with herbs and season with salt and pepper. Fold the foil over the potatoes and seal the top. Place package on the barbecue, close the lid, and cook 20-25 minutes, or until potatoes are tender.
Per Serving: About 195 calories, 3.6g protein, 7g fat (1g saturated), 30g carbohydrate, 3.2g dietary fibre, 0mg cholesterol, 11mg sodium. %RDI: 2% calcium, 10% iron, 1% vit A, 52% vit C, 12% folate.
on a balcony, take care that you are not
watering the residents below when you
water the herbs! Put deep, protective
trays under the herbs to ensure that they
get sufficient moisture without causing
problems for your neighbours.
If you are placing them under a sunny
window, choose one where the plants will
get four to six hours of sunlight a day.
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thriftyfoods.com 27freshSummer
To promote growth and keep the plant
from getting spindly, pinch new growth
off the ends and add it to whatever you
are cooking. You should be frugal with
the fertilizer when it comes to growing
herbs. You will have healthier and tastier
results if you do not over fertilize.
At the end of the summer, if your
plants have been outside and you want
to extend the season by moving them
indoors, it is best to do so a little at a
time. That is, bring the plants in for a
few hours every day (or night) to give
them a chance to adapt to the new
lighting and temperature.
cooking with fresh herbsNo matter what you are cooking,
if you want a little fresh flavour, just
add herbs. Herbs fall into one of two
families. The mint family (Lamiaceae)
gives us basil, bergamot, lemon balm,
lavender, marjoram, and oregano, while
the carrot family (Apiaceae) gives us
chervil, cilantro, dill, fennel, and parsley.
One of the biggest concerns for
cooks is when to add herbs; it depends
on whether they are whole or chopped.
If you are using chopped fresh herbs,
add them at the end of the cooking
process to make the most of the
delicate flavour; chopping releases the
aroma and flavour.
If you are using whole fresh herbs,
they should be added at the beginning
because it takes longer for the flavour
to be drawn out of whole leaves; this
is why some recipes call for fresh
bunches of herbs tied together and
added at the beginning of the process,
and then removed later.
Dried herbs should also be added
earlier to allow cooking liquids to
reconstitute the herbs and revive the
flavour.
Measurement is straightforward:
approximately one teaspoon of dried
herbs is equal to about one tablespoon
of fresh herbs.
The recipe for Sunflower Seed Pesto is a delicious way to use your fresh herbs — you’ll find this recipe, and hundreds more, in the recipe collection
at thriftyfoods.com.
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Everyone loves summer: long, lazy afternoons, picnics at the beach, family vacations — just being outdoors without a coat is wonderful! And when the temperatures rise, what better way to cool off than with an icy sweet treat?
Beat the heat with frozen treats
People have been enjoying frozen
treats for centuries, as evidenced
by the myths and legends
surrounding the origins of ice cream.
While the exact history of ice cream has
been lost, a dig into the past reveals that
the ancient Chinese cooled off with fruit
and ice blends and, later, the practice
caught on in Europe. One legend has
Italian-born Catherine de’ Medici
(1519-1589) bringing sorbets to France
when she went there to marry the Duc
d’Orleans. The story goes that, during
her month-long wedding celebration, a
different ice was served every day, with
flavours including lemon, lime, orange,
cherry, and wild strawberry.
Ice cream came to Canada via the U.S.
in about 1850 when a confectioner named
Thomas Webb started selling ice cream in
Toronto. In 1893, William Neilson produced
his first commercial batch of ice cream
on Gladstone Avenue in Toronto and his
company continued to produce ice cream
at that location for close to 100 years.
History aside, the best thing about
ice cream — as well as other frozen
goodies like fruit pops and yogurt —
is eating it! If you have kids at home
looking for something fun to do, why
not let them make their own frozen fruit
pops? They are easy to make, healthy,
and you can change the fruit and the
juice used depending on what you have
available. If you don’t have a popsicle
mould, you can use small paper or plastic
cups and wooden sticks. To get the basic
instructions, see the recipe for Mango Ice
Pops on page 30. Alternatively, you can
make frozen yogurt pops using the recipe
for Frozen Organic Strawberry and Yogurt
Parfait from the Thrifty Foods online
recipe collection at thriftyfoods.com.
Other delicious, frosty ideas from
the online recipe collection include:
Ice Cream Filled Angel Food Cake with
Fresh Strawberries; Orange-Scented
Strawberries and Ice Cream in Filo Cups;
Peach and Blueberry Shakes; Pina Colada
Shakes; and Strawberries with Cassis and
Mint on Vanilla Ice Cream.
If you really want to have some fun
this summer, why not host an Ice Cream
Social? Ice cream socials date back to
the 18th century but have been making a
comeback in recent years. The concept is
simple: everyone brings the ingredients
and then everyone makes their own ice
cream creations. As host, you choose
a date (afternoons are ideal), arrange
for the location (your backyard or a
neighbourhood park), and set up tables
with bowls, cones, scoops, serviettes,
and spoons. Attendees bring a variety
of ice creams plus garnishes such as
sauces (chocolate, caramel, strawberry,
marshmallow, whipped cream) and
toppings (nuts, fruit, candies, sprinkles).
Pre-moistened cloths to wipe up sticky
fingers and a garbage bag are also a good
idea, especially if you are holding the event
away from home. (See recipes on next page.)
< Ice Cream Pie with Mixed Berry Compote. See recipe on page 30.
thriftyfoods.com 29freshSummer
Prep Time: 10 minutes
Cooking Time: None
Makes: 8 servings
• 4 cups vanilla ice cream
• 1 graham cracker pie shell (available in the baking supply aisle)
• 3 cups mixed frozen berries, thawed
• 1/4 cup icing sugar, or to taste
• Mint sprigs for garnish
Warm the ice cream at room temperature 15 minutes to soften. Gently pack and spread into the pie shell. (Don’t worry if the shell crumbles a bit; it will hold together once frozen.) Freeze solid. Combine the berries with the icing sugar, cutting the strawberries into halves or quarters first, if desired. Cut the pie into wedges and put on serving plates. Top with berries, garnish with mint, and serve.
What to serve alongside:You can make this cake a richer tasting one by topping the pie wedges with lightly sweetened whipping cream before spooning on the fruit compote. If you love Belgian chocolate (available in the bakery department), sprinkle the topped pie wedges with thin shavings of it just before serving.
OptionsUse fresh berries instead of frozen. When doing so, double the amount of icing sugar used and let the berries macerate (steep) at room temperature 30 minutes to allow juice to exude from the fruit.
Per Serving: About 265 calories, 3.7g protein, 12.3g fat (5.3g saturated), 37.9g carbohydrate, 1.9g dietary fibre, 29mg cholesterol, 166mg sodium. %RDI: 9% calcium, 5% iron, 13% vit A, 20% vit C, 6% folate.
Ice Cream Pie with Mixed Berry Compote
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Mango Ice PopsPrep Time: 5 minutes
Cooking Time: None
Makes: 6 ice pops
• 1 cup fresh mango purée (see Note)
• 2/3 cup orange juice
• 1/4 cup fresh lime juice
• 2-3 Tbsp. icing sugar, or to taste
Place all ingredients in a medium bowl and whisk to combine. Divide and pour the mixture into a popsicle mould, insert the sticks, and freeze until solid. Keep frozen until ready to serve. note: To get 1 cup of fresh mango purée, peel 1 large or 2 small mangoes. Cut the flesh into chunks and purée it in a food processor.
Per Serving: About 53 calories, 0.5g protein, 0.1g fat (0g saturated), 13.7g carbohydrate, 0.8g dietary fibre, 0mg cholesterol, 1mg sodium. %RDI: 1% calcium, 1% iron, 17% vit A, 43% vit C, 9% folate.
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30 thriftyfoods.com freshSummer
> food safety
Summer is a time for leisurely
afternoon walks, whisking kids to
camp, working in the garden, taking
summer holidays, or staying at home
to enjoy the wonderful weather. No
matter how busy you are in the summer,
remember to handle food safely.
Knowledge of safe food temperatures is
critical in preventing the growth of food-
borne bacteria. The key is to avoid the
“Danger Zone” — between 4° and 60°C.
This is when bacteria in food can multiply
rapidly and lead to food-borne illness. The
maximum amount of time your perishable
foods can survive in the Danger Zone
is two hours — or one hour if summer
temperatures rise above 30°C.
You can prevent illness by washing your
hands frequently throughout the day. As
a last resort, waterless hand sanitizers or
disposable hand wipes can be used (if
running water is not available).
picnics, hiking, and campingPack perishable food in a cooler that
keeps food at or below 4°C. Ensure you
have enough ice packs to keep the food
cold. If you use loose ice, double bag the
ice and store all foods in sealed containers
to prevent cross-contamination.
If possible, refrigerate or freeze food
the day before you pack it. This way,
it’s already cold when you put it in the
cooler. When serving food outdoors,
consider nesting the perishable food in a
larger bowl filled with ice.
Place your cooler in the coldest part of
your vehicle when you’re travelling. On
hot days, use the car’s air conditioning,
if you can, to keep food cool.
Keep the cooler out of the sun and
keep the lid closed as much as possible.
You may want to use two coolers, one
for drinks (since it may be opened more
often) and another for food.
Separate raw food from cooked food.
Place raw meat and poultry in sealed
containers and pack them at the bottom
of the cooler to keep their juices from
dripping onto other food. Or, better
yet, pack raw meat in a separate cooler.
Always keep enough utensils on hand
so you can prepare raw and ready-to-eat
foods separately.
Wash fruits and vegetables well
before packing so you don’t need to
worry about it when you get to your
destination.
kids at campStore your lunch in a cool area. If
refrigeration is not available, use ice
packs. You can freeze water in empty,
leak-proof containers to create your own
ad hoc ice pack. You can also pack a box
of juice that has been frozen overnight to
both chill your lunch and become part of
the meal as a cool drink.
food from the gardenIf you grow fruits and vegetables in
your garden, don’t forget that all produce
should be washed well before consuming
— this includes produce grown
conventionally or organically at home.
Wash all fruits and vegetables under
running water just before eating, cutting,
or cooking.
staying at home – grill time!Nothing says summertime like the
smell of food cooking on the barbecue. Remember to keep raw meat and meat juices separated from ready-to-eat food and use clean utensils, cutting boards, and dishes. Raw meat must be cooked to a safe internal temperature to prevent food-borne illness. A calibrated thermometer should be used to confirm that the product is cooked through.
Clean your digital food thermometer in warm, soapy water between temperature readings to avoid cross-contamination.
Following safe food practices, wherever you are this season, ensures that you and your family can enjoy
alfresco dining without a worry.
Cool food for a hot summer
By Linda Dun, Thrifty Foods Food Safety Manager
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thriftyfoods.com 31freshSummer
Do you dream of warm summer nights
filled with delicious food, friends,
and laughter? What better way to evoke
the taste of summer than with authentic
Mexican food? The flavours are fresh
and at their peak this season — beans,
tomatoes, corn, mushrooms, and more —
with hints of soul-warming spice reminding
travellers of places like Todos Santos and
Barra de Navidad. The good news for
those of us in BC rather than in points
further south? Cooking Mexican cuisine is
not as difficult as you might imagine; with
the right method, ingredients, and a little
practice, it can become a regular menu
choice in your kitchen.
If you have not had the pleasure of
attending one of Maria Elena’s cooking
classes, consider this a little holiday
without the jetlag and hotel tax. As
one of the talented local chefs who
collaborates regularly with Thrifty
Foods, she can show us how to combine
fresh, flavourful ingredients in entirely
new ways. That’s how a simple bag of
groceries can become an adventure!
Maria Elena Cuervo-Lorens was born
and raised in Mexico City. She has
been living in Canada for over 30 years,
revealing her knowledge of traditional
Mexican cuisine through her cooking
classes and cookbooks. The great thing
about her style? She brings traditional
culinary knowledge together with
cosmopolitan savvy — sharing tips on
both home-cooking and sophisticated city
fare. To find out more about Maria Elena,
visit her website mariaelenascookbooks.com.
Buen Provecho!
> chef spotlight
Maria Elena Cuervo-Lorens
PER PORTION
SERV
INGS OF VEGGIES
NEW
32 thriftyfoods.com freshSummer
Thrifty Foods is proud to support these upcoming events...
While we do our best to ensure the accuracy of information, there may be last-minute changes to schedules. Please check with the sponsoring organization directly.
canadian cancer society’s relay for life nanaimo, june 3-4 | coquitlam, june 4campbell river, june 10-11 | courtenay, june 17-18 | victoria, june 17-18white rock, june 24-25 Canadian Cancer Society Relay For Life gives you and your community the opportunity to celebrate cancer survivors, remember and honour loved ones lost to cancer, and fight back against all cancers. > Info bc.cancer.ca
easter seals 24 hour relay victoria, june 4-5vancouver, june 18-19The Money Mart Easter Seals 24 Hour Relay is a fun-filled, community-based fundraising event that challenges groups of people to run or walk relay style for 24 hours. > Info 24hourrelay.com
jdrf walk to cure diabetes nanaimo, june 5 | courtenay, june 5victoria, june 12Dust off your sneakers and show your support! This event raises awareness and critical donation money in support of finding a cure for juvenile diabetes.> Info jdrf.ca
delta health golf classic | june 9A great golf day at Kings Links, including a barbecue lunch, cocktail reception, dinner, and auctions. Funds raised support the Delta Hospital.> Info deltahospital.com
easter seals waves regatta | june 24-25The annual BC Lions Society fundraiser for children with disabilities promises an exciting weekend filled with boat races, a maritime festival, barbecue, silent auction, and live entertainment. At the Royal Vancouver Yacht Club.> Info eastersealsregatta.ca
victoria international jazz festival june 24-july 3 Summer comes alive with artists like Steve Earle and the Dukes, Madeline Peyroux, and more. Venues throughout Victoria. > Info jazzvictoria.ca
JULY silly boat regatta | july 17Come out for a fun and silly day on the water in support of the Nanaimo Child Development Centre. It’s not too late! Join the fun and enter your team today! Swy-a-lana Lagoon, Nanaimo.> Info sillyboat.com
victoria symphony splash | july 31What could be better than a free summer outdoor concert performed by the Victoria Symphony? Visit the Inner Harbour and take in the sounds and delights of this special day. All proceeds from the snacks sold at our tent directly benefit the Victoria Symphony.> Info victoriasymphony.bc.ca
filberg festival | july 29-august 1The annual four-day Filberg Festival is the art event of the summer! More than 120 artisans, great food, and lively entertainment for all ages at the beautiful 9-acre waterfront Filberg Heritage Lodge and Park in Comox. > Info filbergfestival.com
AUGUSTcampbell river salmon festival august 5-7This family celebration offers merriment, entertainment, and activities for everyone, including the best and biggest sanctioned logger sport competitions in BC. Nunns Creek Park, Campbell River > Info crsalmonfestival.com
symphony in the harbour | august 6Enjoy the ocean breeze and an outdoor concert featuring the Vancouver Island Symphony performing from the beautiful Nanaimo Harbour. Stop by the Thrifty Foods tent for a bite to eat; all proceeds benefit the Vancouver Island Symphony.Maffeo Sutton Park, Nanaimo> Info vancouverislandsymphony.com
grape escape bike tour | august 13-14The fundraising bike tour winds its way among vineyards of the Cowichan Valley to benefit the MS Society.> Info mssociety.ca/bc
JUNE
SUMMER
istoc
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> upcoming events
thriftyfoods.com 33freshSummer
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PREMIUM ICE CREAM
Yes! We have four more new Purdy’s Premium Ice Creams.Yes! We have four more new
s Premium Ice Creams.
Coffee Crunch
French Vanilla
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