3 Rivers Natural Grocery Co-op & Deli Currents April 2016

April 2016

1612 Sherman Blvd Fort Wayne IN 46808 (260) 424-8812 Hours: Sunday 10-8, Mon-Sat 8am-9pm 1612 Sherman Blvd Fort Wayne IN 46808 (260) 424-8812 Hours: Sunday 10-8, Mon-Sat 8am-9pm

The longest standing department in our co-op is Bulk. From our initial formation in the 1970s, shoppers have sought out the cheapest deals on the highest quality products available. While today our owners are not required to unload trucks and sort products as they were in the pre-storefont buying club days, we still offer great deals on items in our bulk bins or that we package at our Bulk station. Buying in bulk is great for your budget as you can buy just the amount you need and the environment benefits since there’s less packaging required.

With the opportunity to see and smell a product outside the package before you buy, it’s a fun way to shop too. Start by stocking up on staples: the bulk section is full of great buys for your pantry, like beans, nuts, cereals, flours, and grains.

The best buy in our store comes in the small jars with the white lids. Spices are likely what you’ve gotten from the jars but we also offer teas and healing herbs. While price per pound looks intimidating, a little baggie will often cost less than $1, a fraction of the price of whole jars. It makes it easy and inexpensive to explore new cuisines that call for small amounts of

By the pinch or by the pound., buying in bulk

saves you money!

herbs and spices you don’t stock in your pantry.

Our Bulk Department staff can walk you through the particulars of refilling your honey pot, spice jar, or oatmeal container. Bulk up for Earth Day!

Many of you may not know of the Bulk Department beyond the bins and the spice jars. We’d like to introduce you to the herb area in our bulk jars! There are many ways to enlist herbs for health. You might sip an herbal tea or take an herbal bath after a hectic day, or you might take a capsule or apply a salve or poultice to address a particular concern. Find the herbs you're looking for in our extensive high quality (mostly organic) bulk herbs section. Here are some terms you might find helpful when choosing options for using herbs: Fomentations and Cold Compresses—A simple way to apply herbs is to soak a washcloth in an infusion, squeeze, and apply directly to the skin. A warm application is a fomentation; a cold one is a compress.

Herbal Baths—Simply add herbal decoctions or infusions to your tub bath, sitz bath, or foot bath. (Note that even some normally safe herbs are unsafe during pregnancy.)

Herbal Capsules and Pills—Powdered herbs can be encapsulated in gelatin caps, for easy-to-take remedies. You can make your own using powdered herbs and essential oils.

Herbal Oils—Infused herbal oils are easy to make and inexpensive; it's simply a matter of soaking dried or fresh herbs in high-quality vegetable, seed, or nut oils. They are wonderful for massage oils and insect repellents, and they form the basis of herbal

salves and ointments.

Herbal Teas—There are several types of "teas," or herbal beverages. An infusion is made by steeping hot stems, leaves, and flowers of herbs to extract their benefits. Hard materials, like roots, woods, barks and seeds, need to be boiled, then steeped, for best results; this drink is called a decoction. And a cold extract, which is recommended for the most delicate plants, is made by soaking the herbs in cold water. Ratios and steeping times depend on the plant and the strength desired.

Poultices—Herbs are crushed or bruised to release their potency, then applied topically, often over a warm or cool piece of cheesecloth or other light cotton fabric.

Salves, Ointments and Balms—Combinations of herbal oils, beeswax, and herbs provide a soothing way to apply the benefits of herbs externally.

Syrups—Using honey, vegetable glycerin, or maple syrup as a base, herbs are cooked into a sweet, thick concoction. Syrups are especially soothing to throats.

Tinctures—Concentrated extracts of herbs (made by steeping herbs in alcohol, glycerin, or vinegar) are taken directly, or in warm water or juice. While not always great tasting, they are excellent when quick absorption is desired.

Interested in learning which herbs to use for your health and well-being needs? Dr. Charles Ruckel will lead a session on bulk herbs on Earth Day, April 22. See the yellow square below for details.

(Thanks to the Frontier Co-op, supplier of our bulk spices herbs, for the above list.)

Bulk Up!

Bulk Herbs for Health & Well-Being Friday, April 22, 7:00 pm in the Café

Dr. Charles Ruckel, chiropractor and herbalist will inform you on how to use the bulk herb section of the co-op. Understand the medicinal benefits of the various herbs and spices and how to utilize them for your health and well-being. Come have fun and learn.

Call 424-8812, sign up at the front of the store, or email news@3riversfood.coop for a spot!

2 3 Rivers Natural Grocery Co-op & Deli Currents April 2016

Cycle A Sales: March 30‐April 12 

Special orders due April 9 

Cycle B Sales: April 13‐May 3 

Special orders due April 30  

**All special orders must be purchased by the last day of the sale 

as noted above  

 

Shopping on a budget? Our Co+op Basics program is for you! We carry many Field Day brand products from canned beans to pastas and even toilet paper! You will find these products at co‐ops all over the country! While these items are always a good deal you’ll be able to save even more in our April Cycle A sales (.30¢ ‐$1.00 off). We’re bringing in a few new items as well: sparkling water, olive oil in liters, cereal, oatmeal, fusilli, and beans (Great Northern, Ranchero Chili, Cannellini). All shoppers should stock up, owners should case up!   For our second cycle of sales you’ll want to “bulk up” for Earth Day! Stock up on organic walnuts, pumpkin seeds, and yellow popcorn! Available in our bulk bins or pre‐bagged and in our bulk cooler near the baking supplies. It’s Earth Day‐‐you can bring your own jars or bags to use in our Bulk Department!  

Owners‐‐don’t forget to order your cases by the dates above for your extra 10% off. 

Co+op Deals News

It’s easy to become an owner and you will own an equity share of a local business!

We are Co+op, Stronger Together!

Current Co-op Membership Total Owner Households-1,759 Total Fully Invested Households-692 New Households-4 (Feb 15-March 17)*These numbers include Active & Inactive Owners

Owners were given an opportunity to take a survey on the topic of online voting. This is an option the Board has discussed as one option for our annual election. The questions were: 1. Have you voted in a Board election in the past 3 years? 2. Would you be more likely to vote if you had the option

to vote online? 3. If it costs the co-op $5 or more per vote to make voting available online does

that feel like a good value? Question 2 offered a second part for respondents to state why they have not voted if that was the case. While several owners have joined in the time since the last election, many owners did not vote because they did not know the candidates or were not interested in voting. It was surprising to learn that many owners simply did not know about the elections at all!

Being a member of a cooperative means you have a right and responsibility to take part in the process of Democratic Member Control: Cooperatives are democratic organizations controlled by their members—those who buy the goods or use the services of the cooperative—who actively participate in setting policies and making decisions (cooperative principle #2). To this end, our Board of Directors holds an annual election for at least three new directors. Owners may vote the entire month of the election (now October) as well as at the annual Owner Appreciation Party. We will hang signs throughout the store and profiles of the candidates will be given in our November Currents newsletter and our weekly owner emails. Number of ballots cast has hovered well below 100 for this co-op with a current membership count of over1,600. We hope this year to up that number into the triple digits! Will you help us by voting?

The results of the survey have been shared with our General Manager who will work with the board in deciding whether this option will fit our co-op and if it is financially feasible.

Mine. Yours. Ours.: Owner News You Can Use

Hey, owners—want to be the first to know? Download our mobile app or get on our weekly email blast to receive the monthly Owner Bonus Buys, bi-weekly Co+op Deals, the Weekly Fresh Deals, deli menu, and news from the store. Tell a cashier or email news@3riversfood.coop. You may also sign up at our website (3riversfood.coop).

3 3 Rivers Natural Grocery Co-op & Deli Currents April 2016

Join us for Dinner & a Movie

Featuring the documentary Dirt

Friday, april 29, 7 pm

Dirt! The Movie is an insightful and timely film that tells the story of the

glorious and unappreciated material beneath our feet. Inspired by William Bryant Logan's acclaimed book "Dirt! The Ecstatic Skin of the Earth", Dirt! The Movie takes a humorous and

substantial look into the history and current state of the living organic matter that we come from and will later return to. Dirt! The Movie will

make you want to get dirty just in time for our plant sale! Co-hosted by our

local chapter of Food not Lawns.

Hot bar, salad bar, and café selections available for purchase. Discussion will follow.

Get Your Garden Ready! Plant Sale May 6-8

The winter is past and spring is officially here. There is hope in the air for gardeners everywhere. The annual Co-op plant sale is a tradition for many in the community so mark your calendars to attend this organic and heirloom plant sale! Spread the word to folks you know who are gardeners—many individuals do not know about our plant sale!

Why? Growing your own food is calming, energizing, practical and fun! Plants want to grow and we like to eat.

How? This sale is possible as a community resource to help people be inspired to grow their own food. This year our plant sale will be run by Country Garden & Farm of Roanoke.

Details: Dan and Wendy Flotaw are growing away to get ready for plant sale weekend in addition to all the leafy greens they are growing to sell at farmer’s markets and here at the co-op. All of Country Garden’s seeds are heirloom and/

or organic. The plants will be ready for planting or can be covered (if needed) and watered until your garden is ready. In stock now are have other garden items for sale: High Mowing Organic and Heirloom Seeds, Buffaloam Buffalo Compost, Buffaloam Organic Plant Food Loose Compost Tea, Maxicrop Liquid Seaweed or Liquid Fish, Down to Earth Liquid Calcium or natural fertilizer in 4 varieties; and in large bags (1.5-3 cf) in the entry of the store we have Down to Earth 100% Natural Compost, Wonder Worm Earthworm Castings, Pro Organic Soil Mix, and Natural & Organic Potting Soil from Black Gold or Down to Earth. Get growing, Co-op!

MAY 6-8, 2016

4 3 Rivers Natural Grocery Co-op & Deli Currents April 2016

Mangos

Mangos are said to be the most widely consumed fruit in the world. Are you eating your share? Colorful and juicy, with a sweet, peachy, pineapple-y flavor, they’re the perfect dessert fruit. In mango-growing parts of the world, you’ll find people eating them much like an ice-cream treat, speared onto a special mango fork (just stick the fork in the end of the mango, peel the skin, and take a big bite).

The world’s love affair with mangos isn’t new, either. Mangos have been enjoyed for over 4,000 years and have migrated aboard many a ship—from India and Southeast Asia to Africa in the 1500s, on to Brazil in the 1700s, up to Florida’s east coast and over to California in the 1800s.

The tropical stone fruit grows on an evergreen that towers up to 60 feet, with the first harvest coming four to six years after planting. India is the world’s main producer, followed by China and Thailand, though many of the mangos sold in the U.S. come from Florida, Mexico, Ecuador, Peru, Brazil,

Mango Bean Salad

Ingredients ¼ c Red Onion, thinly sliced 2½ T Lime Juice (about 1 fresh lime) 1 tsp Lime Zest (zest from 1 fresh lime) 1 T Olive Oil ¾ c Frozen Corn, caramelized 1 T Brown Sugar or Sucanat 1 can (15 oz) Black Beans, rinsed and drained 1 can (15 oz) White Beans, rinsed and drained 1 small Mango, peeled and diced ½ Red Bell Pepper, diced ½ small Jalapeno Pepper, minced ¼ bunch fresh Cilantro, chopped ½ Avocado, peeled and diced 1 tsp Garlic, minced Salt to taste Preparation Marinate the sliced red onion in the lime juice and lime zest for 30 minutes in a small bowl. Meanwhile, caramelize the corn by heating a sauté pan over medium-high heat with 1 tablespoon olive or canola oil. Add the corn and the sugar and sauté until the corn is golden brown. Remove from heat and let cool. Combine the canned beans, mango, red bell pepper, jalapeno, cilantro, avocado and garlic with the marinated onions and cooled corn. Toss gently and add salt to taste.

Serving Suggestion Goes great with grilled chicken or beef, fried plantains, or corn chips.

© Christie Borders, reprinted with permission from Strongertogether.coop

Guatemala and Haiti.

The mango offers a healthy way to satisfy a sweet tooth. One cup of mango is only about 100 calories, and they’re anything but empty calories. According to the USDA, mangos contain over 20 different vitamins and minerals, most notably vitamin C, vitamin A, folate, fiber, vitamin B6, and copper. And a cup will provide all the vitamin C and 35% of the vitamin A you need in a day.

There are over 1,000 varieties of mangos (Mangifera indica), and they range from six ounces to as much as four pounds each.

Shopping for mangos is a sensory pleasure. The stem end should smell fruity, and the ripe fruit should yield to gentle pressure. Plump is the ideal. Avoid mangos with bruised or damaged, dry or shriveled skin. You may be lucky enough to find mangos at your co-op year round, because they’re harvested both in the spring/summer and in the fall/winter in different parts of the world.

While the fresh fruit is stellar, mangos are also delicious baked, poached or sautéed. They’re used extensively in ethnic cuisines (think Indian, Malaysian and Thai) and are a natural for fusion dishes, where their cool sweetness dances off the spice of chili peppers, ginger and curries. You’ll find them in salsas, pickles, smoothies and martinis, sauces and dressings, muffins, cakes, bruschetta, cold soups, ice cream and sherbet. Like papayas, mangos contain the tenderizing enzyme papain, so they work particularly well in marinades, too. Mangos pair beautifully with grains, seafood, pork, and poultry. A mango can perk up just about any salad. It adds contrasting color, texture and flavor in salads and it’s the ideal complement to black and white beans in the Mango Bean Salad recipe to the right.

Almonds, peanuts, pistachios and macadamia nuts also partner well with the tropical fruit, as do berries, coconut, lime, papaya, and avocado. Mango also enlivens veggies, such as spinach, bell peppers, onions and yams. Consider flavoring your cool mango with warm spices, such as cloves, ginger, star anise, chili peppers, paprika, cardamom, salt, black pepper and curry powder. For more ways to enjoy mangos, check out the recipes on this page and the next.

If cutting a mango has ever intimidated you, don’t fret; you can easily conquer this task. Watch our Facebook page and our email newsletter for a video demonstrating how to cut a mango.

Get refreshed over your lunch hour!

Chair Massage Monday

with Lisa Borton, LMT in the Café

April 11 & April 25 11:30 am-1:30 pm

10-20 minute sessions

5 3 Rivers Natural Grocery Co-op & Deli Currents April 2016

Grilled Chicken with Mango Salsa

Ingredients: 1½ c Mango, pitted, peeled and diced ¼ c Green Pepper, diced ¼ c Red Onion, minced 1 T Jalapeno Pepper, diced ¼ tsp Ground Cumin 2 T Fresh Cilantro, Minced Juice of 1 Lime Salt and Pepper to taste 2 lbs Boneless, Skinless Chicken Breasts (6 breasts) 1 T Oil

Directions: To prepare salsa, toss mango, green pepper, onion, jalapeno, cumin and cilantro in a mixing bowl with lime juice and season with salt and pepper. Salsa may be prepared up to a day in advance, to allow flavors to combine.

Preheat the grill to medium high. Lightly brush the individual chicken breasts with vegetable oil, and season with salt and pepper. Place them on the grill and cook until the juices run clear, about 4-6 minutes on each side. Remove from the heat, let them rest 2 minutes, then place on individual serving plates and top with the salsa. Serving Suggestion This bright-flavored salsa is also delicious with tuna steaks, accompanied by steamed rice and a nice hot sauce. Complete the tropical theme with a Piña Colada, plantain chips and coconut flan or mango sorbet for dessert.

© Robin Ashbell, reprinted with permission from Strongertogether.coop

Music in the Café These jam sessions are open to the

public. Novices welcome. Come play or just listen.

April 5, 6:30-8:30 pm First Tuesdays

Southern Appalachian Fiddle Music Jam (NOT bluegrass)

April 19, 6:30-8:30 pm 3rd Tuesdays

Traditional Irish Music Jam

*Note change in day/time!* Sunday, April 17, 2 pm

Each month we feature a fruit or vegetable to taste and a hands-on cooking/food preparation activity for kids. Learning and fun are free! Children preschool-4th grade are invited to participate and parents are welcome to shop while kids learn about produce and fresh flavors. Register your child at the sign up sheet near the front of the store or by sending an email to news@3riversfood.coop. We meet every third Sunday unless otherwise noted. Go Co-op!

Cancer Support Group Saturday, April 23, 6-8 pm in the Café

Struggling through a cancer diagnosis or in the midst of treatment? This is the beginning of a group of individual

cancer patients with their own stories to tell. The idea is to bring people together to support each other in discussing their

experiences and results. No medical advice will be given. Those present will simply will share what has and has not

worked in their own treatment. An opportunity for one-on-one conversation will follow the group presentations.

This vibrant salsa combines sweet mangos, sour lime and spicy jalapenos for spectacular results. It’s mouthwateringly good on chicken or other grilled meats, vegetables, or if you dare, straight out of the salsa bowl.

Mango Shirkhand

Ingredients 8 to 10 Saffron Threads ¼ c Hot Water 4 c Mango, diced 1 c Farmer Cheese or Cottage Cheese, drained 1 c Greek Yogurt ¼ c Honey ½ tsp Cardamom ½ tsp Ground Ginger ½ tsp Nutmeg ½ c Almonds or Pine Nuts, toasted

Preparation Gently place saffron threads in the hot water and let steep for at least 30 minutes (or up to 2 hours). Place the saffron and water, mango, cheese, yogurt, honey and spices in a food processor and blend until smooth. Chill for 1 hour before serving topped with the toasted nuts.

Serving Suggestion This traditional Indian-style fruit pudding is a cooling finish to any spicy meal. Serve with wafer cookies, or garnish with chopped fresh mint.

© Christie Borders, reprinted with permission from Strongertogether.coop

6 3 Rivers Natural Grocery Co-op & Deli Currents April 2016

This Just In!: New & By Special Request

Orca Bay All Natural Seafood joins the freezer in Flounder and Pacific Ocean Perch. They are wild caught as well as sustainably sourced. Available in a 10 oz package.

One Degree Veganic Sprouted Oat O’s are packed with sprouted non-GMO grains including organic whole oats, organic brown rice, organic lentils, and organic garbanzos. A dash of organic coconut palm sugar and another of unrefined salt make these simple enough for a cereal your whole family will enjoy! This company values transparency so much each package is stamped with a QR code and alphanumeric identifier--you can track where your grain was sourced!

Want to get the your water at home to the right pH? This new water filter pitcher from New Wave Enviro ionizes tap water to a pH of 8.5-9.5. Each cartridge can alkalize up to 300 liters of water and a cartridge replacement reminder will signal you that a new filter is needed. The pitcher is BPA free and dishwasher safe. The refill cartridges are also available. Find both near the water refill station.

Thank you for B-ing the Change by shopping at your local co-op!

Many of the companies carried in this store, such as Alter Eco, Garden of Life, and Dr. Bronner’s, are Certified B Corporations. Certified B Corporations are leaders of a global movement of people using business as a force for good™. They meet the highest standards of overall social and environmental performance, transparency and accountability and aspire to use the power of business to solve social and environmental problems. There are more than 1,500 Certified B Corporations in over 120 industries and 40 countries with 1 unifying goal – to redefine success in business. When you choose to purchase products from these companies, you, too, can B the Change!

You can support B Corporations throughout the store by following the B the Change signs noting B Corp brands on promotion and by looking for the Certified B Corporation seal on products throughout the aisle to support B Corps like Alter Eco, Beanfields, Chico Bags, CORE Foods, Dang, Dr. Bronner's, Ecover, EO, Essential Living Foods, Garden of Life, Guayaki, Happy Family Brands, Hilary's Eat Well, The Honest Company, King Arthr, Manitoba Harvest, Moon Valley Organics, New Chapter, Nubian Heritage, Organic India, Preserve, Runa, Seventh Generation, Tofurky, Topricin, World Centric, and W.S. Badger.

Look for a display of B Corp products in the store and learn more at www.bcorporation.net.

B the Change: using business as a force for good™

Annie’s Organic Really Peely Fruit Tape might be a little too much fun for the lunch boxes in your house. Just as much fun to play with as it is to eat, these are made with real fruit and fruit juice as the first ingredients and include no artificial flavors or colors.

7 3 Rivers Natural Grocery Co-op & Deli Currents April 2016

General Manager Janelle Young

Management Staff Alisha Dunkleberger

Shawn Kelly Jason Johnson

Rosemary Mausser

NEWSLETTER STAFF

Editor/Design & Layout Heather Grady

Three Rivers Co-op Natural Grocery & Deli

1612 Sherman Blvd. Fort Wayne, IN 46808 (260)424-8812 www.3riversfood.coop

Want more? Owners can sign up for our owner only newsletter to get unadvertised specials, deli menus, fliers, and

info about events. Non-owner shoppers can receive a monthly

newsletter as well. Send an email to

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

newsletter/!

BOARD OF DIRECTORS President

Scott Kammerer

Vice President Daniel Whiteley

Secretary/Treasurer James Ringswald

Marsha Baird

Stephanie Demorest Martha Grotrian

Lindsay Koler Aaron Schneider

Thyroid Issues? Get to the Root! Sunday, April 24, 2:00 pm in the Café

According to the National Women's Health Information Center there are 20 million Americans suffering from some type of thyroid disorder. A whopping 1 in 8 women in the United States will be impacted by thyroid disorder in their lives. Thyroid disorders can have a negative impact on just about every area of your life. From weight issues, digestive disorders, hormonal imbalance, and even depression and anxiety, the thyroid gland is vital to keeping your physical, mental, and emotional life balanced and healthy. It's estimated that about half of those in the world suffering with thyroid issues are completely unaware this is the root of their symptoms. Are you one of them? Learn about the warning signs of a malfunctioning thyroid, how to get to the root cause, and most how to heal! Led by Dr. Caitlin Hernandez. Store tour to follow at 3pm.

Hop in for Savings! The March-April edition of the Co+op Deals coupon book features up to $47 in savings on great products for you and your family. Owners received the booklets at home in early March and all shoppers may pick up book in the store for valuable coupons from your favorite brands, like Blue Diamond almond beverages, Rudi’s bread, Arrowhead Mills flours and Avalon Organic body care. Your co-op is working together with more than 140 other cooperatives nation-wide to bring you great values, every day – and even more savings with this special coupon book. Look for tear off pads of the coupons near the items and for the booklets near the front of the store. Offers are valid through April 30, 2016.

Call 424-8812, sign up at the front of the store, or email news@3riversfood.coop for a spot!

First Friday

Readings Featuring readers Erica Anderson-Senter

and Sarah Miller Freehauf

Friday, April 1, 7:30 pm

8 3 Rivers Natural Grocery Co-op & Deli Currents April 2016

1612 Sherman Blvd Fort Wayne IN 46808 Hours: Sundays 10 am-8 pm, Mon-Sat 8 am-9 pm

www.3riversfood.coop

(260) 424-8812 April 2016

PRESORTED STANDARD

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

Inside:

Bulk Herbs for Health, page 1

News From the Board, Co+op Deals News, page 2

Dinner & a Movie: Dirt, Plant Sale Info page 3

Fruit of the Month: Mangos page 4-5

B Corps, This Just In: New Products page 6

Co+op Deals Coupon Books, page 7

3riversfoodcoop

Find us on social media!

3riversfood.coop

3riversfoodcoop

Three Rivers Natural Grocery

Website: 3riversfood.coop

Blog: 3riversnaturalgrocery.

blogspot.com

3riversfoodcoop

Scan here to download our

app: