3 Rivers Natural Grocery Co-op & Deli Currents August 2018

August 2018

Chilled soup kind of seems like an oxymoron. A wintry, warming bowl of soup has fragrant steam wafting up, heightening your anticipation as you crumble a few crackers and pick up a spoon, right? It’s also pretty unappealing on a hot sticky day. So, if you have always thought of soups as cold weather fare, you are missing out on a fabulous summer meal. Many of your favorite vegetables and fruits are at their best right now, and will shine in a simple, light cold soup.

Cold soups are served all over the world, with delightfully exotic names like vichyssoise (potato and leek soup), Gazpacho (traditionally made with cucumbers, tomatoes and peppers), Bisque (a thick cream soup, hot or cold), and Sopa de Aguacate (Mexican avocado soup.) Cold soups can be divided into two major types: the creamy and the not creamy. They are simple enough to make and are highly adaptable, so it's easy to take advantage of what's in season now or what you happen to have in your refrigerator.

CREAMY SOUPS Vegetable Soups Creamy soups include the classic French vichyssoise, which in its original rendition was made with heavy cream, but doesn’t have to be. Since it doesn’t have to be heated, yogurt or buttermilk can stand-in and lighten the soup considerably.

Creamy chilled soups are smooth and savory or

1612 SHERMAN BLVD. FORT WAYNE, IN • 260-424-8812

by Liz McMann, Co-op Stronger Together

lime, which would be tasty with avocado and even a spark of chile to really bring out the flavors. A splash of wine or fruity liquor gives a soup a decidedly grown-up twist.

Fruit soup recipes: Chilled Melon Soup,

Blueberry Soup, Strawberry Coconut Soup for a Summer Brunch, Watermelon Gazpacho, Strwayberry Tomato Gazpacho, Peach & Tomato Gazpacho

Dairy-free soups If you'd prefer to go dairy-free, there are lots of great options, as well. All your non-dairy milk favorites can be whipped into a cold soup. Puree some blanched almonds or raw cashews until very smooth, or add almond or soy milk. Coconut milk is a decadent and delicious creamy soup base, and perfect with tropical or Asian flavors. Carrots pureed with ginger and coconut milk can be a simple soup, or you can take it further by adding curry and dramatic citrus flavors. A block of silken tofu can puree to sumptuous smoothness, and when it's combined with an equal or larger amount of veggies or fruit, those who are tofu averse are unlikely to notice its presence. Avocados also add a plant-based creaminess to any pureed soup, just be sure to add some lemon or lime to keep it from browning.

Dairy-free soup recipes: Cold Curried Carrot and Coconut Milk Soup, Cold Avocado Corn Soup with Cilantro Oil, Summer Cuke Soup (with almond

milk)

CHUNKY SOUPS If you are not in the mood for creaminess, there are all kinds of great veggie-centric cold soups. Just the variations on gazpacho alone can keep you busy (typically it has lots of diced cucumber, peppers and tomatoes floating in a slightly tart tomato and bread puree, but there are many variations). Roasted red or yellow peppers and a few cooked white beans, pureed and thinned with

(Continued on page 3)

sweet. Starting with a vegetable that can be pureed will give you a natural thickener, as with the potatoes in vichyssoise. But be sure to explore beyond the potato; everything from zucchini to carrots can be cooked and

pureed. What makes it a savory soup is the addition of sautéed onions, spices, stock, or other deeper flavors. Leeks, cucumbers, tomatoes, corn, peas, beets, and just about anything you have can be cooked until soft and pureed for a cool soup. For a little more body, potatoes or sweet potatoes, cooked beans, or creamy cheeses can meld with your other ingredients, and make the soup more of a meal. Some uncooked savory soups can be concocted from items like avocado, tomatoes, cucumbers, spinach or soft leafy herbs like watercress or basil. Just puree and add cream, milk, buttermilk or yogurt to make it as creamy as you would like.

Vegetable soup recipes: Chilled Summer Borscht, Watercress Soup with Shiitake Mushrooms, Vichyssoise, Herbed Zucchini Soup

Fruit Soups You can also explore fruit soups, which can be sweet or savory. I know that when those precious strawberries, cherries, peaches and melons are at their peak, you probably just eat them unadorned, but soup is a delicious option for summer's bounty.

Instead of blueberry buttermilk cake, a beautiful blueberry buttermilk soup can show off that sweet-tart flavor in spoonable form, and you don’t have to turn on the oven! A lush puree of brilliant fruit is perfectly complemented by the creamy tartness of buttermilk, yogurt, sour cream or other fermented dairy. A zing of citrus zest also adds a nice complement to the sweet fruit. Just about any fruit will be delicious with fresh mint, but don’t stop there. Go tropical with mango, cilantro and

Cool off with

summer soups

by Robin Asbell, Co+op, Stronger Together

2 3 Rivers Natural Grocery Co-op & Deli Currents August 2018

Cycle A Sales: August 1-14

Special orders due August 12

Cycle B Sales: August 15-September 4

Special orders due September 2

Mine. Yours. Ours: Owner News You Can Use

News from the Board by Stephanie Demorest, Board Member

Calling all Board Candidates! Election time is coming again. This Fall the Board has three seats open, and we welcome your application!

Have questions about what it means to serve on the Board of Directors? Please visit our website for more information about the board. You may pick up an application packet in store or via our website at https://goo.gl/18m67Z. Then send an e-mail to board@3riversfood.coop or drop off in person at the store. Applications are due by August 15, 2018.

Members will then have the opportunity to cast votes for candidates to fill the three open seats at the Annual Owners’ Meeting on October 7, 2018. Thanks for supporting your co-op by running for the Board!

Buy a Vita Coco and PAY IT FORWARD!

How? Education is the key to success and during the month of August 2018, for every Vita Coco item purchased at your local Coop Food Store, $1 will be designated to help build classrooms for students in the Philippines (up to $10,000)!

Our Mission: Vita Coco’s mission is to lift 1 million people out of poverty. Through our Give, Grow, Guide program known as The Vita Coco Project. Every day we touch the lives of those in the communities where we source our coconuts. Since our humble beginnings in 2004, we have always proudly given back and now YOU can be part of it too! When you Buy any Vita Coco item YOU are PAYING IT FORWARD!

REMEMBER: Education is critical to provoke

change and together we can change the

WORLD!

DISCO+VER

BACK TO SCHOOL

SAVINGS

Back to school season is here and your co-op

is stocked with amazing deals for every

budget on products your family needs. Save

big on healthy snacks, lunch box fillers, and

wonderful weeknight meal essentials. Co-op

owners received these coupons books in the

mail at the beginning of July. Books are

available in store to all shoppers now and

tear off pads have been posted near the

corresponding products. Top by the co-p to

pick up your free copy today and save over

$55 on products from Woodstock, Clif, Annie’s

and Organic Valley. You’ll also find some late-

summer recipes to try!

Coupons are valid through August 31, 2018.

3 3 Rivers Natural Grocery Co-op & Deli Currents August 2018

stock, can be seasoned with Italian herbs like basil and oregano, or take a turn for the Southwest with cumin and chiles. Just aim for a flavorful liquid instead of cream, and puree some of the veggies or fruit for a thicker texture.

Chunky soup recipes: Rustic Gazpacho, Tomatillo Gazpacho, Classic Andalusian Gazpacho, Heirloom Tomato Gazpacho, Cold Cucumber Soup, Chilled Yellow Pepper and White Bean Soup.

SOUP GARNISHES All chilled soups call out for

garnishes, which can be used to make them into more of a meal. Floating some cooked shrimp, cooked shredded chicken, or crumbled soft cheese on a bowl of cold soup gives it the protein heft that you might crave. Toasted nuts or croutons can add some crunchy texture and make a light soup more filling. It’s classic to swirl some yogurt or sour cream into many cold soups, making your colors pop and giving you a decadent contrast or complement. Of course, fresh herbs are always appropriate, whether a sprig of mint in a watermelon soup, or a pile of shredded basil on a cold tomato bisque.

Summer's bounty of colorful fresh and flavorful ingredients will make your cold soups as pretty as they are delicious. Find the chilled soup recipes listed below each category above (and others) at the Co+op, Stronger Together website (strongertogether.coop) and those with an * to the left. Authored by Robin Asbell for Stronger Together. Reprinted by permission from StrongerTogether.coop. Find articles about your food and where it comes from, recipes and a whole lot more at www.strongertogether.coop.

Soups, continued from page 1)

STRAWBERRY TOMATO GAZPACHO

1 lb Strawberries, washed, hulled, and coarsely chopped 1 lb Tomatoes, coarsely chopped 1 c Green Bell Pepper, chopped 1 c Cucumber, chopped(peeled and seeded) ½ c Onion, chopped

1 clove Fresh Garlic 1 Fresh Jalapeño, seeds and stem removed Zest of 1 Lime 4 T Fresh Lime Juice 1½ T Balsamic Vinegar ½ tsp Salt

Total Time: 30 minutes Servings: 4-6 This summer soup is as refreshing and flavorful as it is beautiful!

WATERCRESS SOUP WITH SHIITAKE MUSHROOMS

Mushrooms 10 large shiitake mushrooms 1 bulb green garlic, minced 1/2 bunch oregano, minced (reserve stems for optional mushroom stock) 1/4 cup good olive oil 1/4 cup seasoned rice vinegar (or rice vinegar with a bit of honey)

Soup 2 tablespoons olive oil 2 green garlic bulbs plus stalks, chopped 2 large potatoes, peeled and diced 7 cups vegetable stock (or stock using mushroom stems, see instructions below) 4 cups watercress (reserve stems for optional mushroom stock) Salt to taste

Total Time: 1 hour Servings: 4

Well Read Women Book Club Thursday, August 16, 6:30 pm

Preparation Blend all of the ingredients together in a blender, in small batches if necessary. Stir well and taste for salt. This soup is at its refreshing best when served just under room temperature. Refrigerate the fruit and vegetables shortly before blending if you plan to serve it immediately.

Serving Suggestion Perfect for a light lunch with salad and crackers, this gazpacho looks lovely served in a wide-mouthed tumbler or martini glass. Garnish with freshly-snipped chives or a pinch of cracked black pepper.

© Co+op, Stronger Together

Become a well read woman of nonfiction: one book, poem, or essay at a time. Everyone is welcome to attend this inclusive, accepting group for women. This month’s readings are essays on equal pay and the wage gap. Find links to the articles on our Facebook event. Questions? Call Sarah at the Little Turtle Branch Library at 260-421-1335.

Preparation Mushrooms: Remove the stems and marinate the mushrooms with the herbs, garlic, olive oil, salt and vinegar for as little as an hour, or overnight. I did it for the length of time it took to cook the soup. When the soup is ready. Grill the mushrooms. The way I like to do it is to char both sides – just so it has a bit of color. Do this on the hot part of the grill, and then set them aside to finish cooking through. Try a mushroom to see if it is done. Mushroom Stock (optional): To make a stock using the stems of the shiitakes, roast them in the oven at 400 degrees F with an onion until they have a bit of color. Then add to a stock pot, cover with water, add the oregano and watercress stems. Bring to a boil and simmer for an hour. Soup: Saute garlic in the olive oil with salt until translucent. Add potatoes and cook until halfway done (about 10 minutes) add vegetable stock and simmer until potatoes are cooked through. Puree and season. Puree watercress with a little water.

Note: From Daniel Klein of The Perennial Plate. Peppery watercress leaves give this soup its amazing flavor and bright green color. Grilled shiitakes on top are meaty and delicious. Check out the recipe and video at www.strongertogether.coop.

© The Perennial Plate, Co+op, Stronger Together

4 3 Rivers Natural Grocery Co-op & Deli Currents August 2018

5 3 Rivers Natural Grocery Co-op & Deli Currents August 2018

6 3 Rivers Natural Grocery Co-op & Deli Currents August 2018

August 7, 6:30-8:30 pm 1st Tuesdays

Southern Appalachian Fiddle Music Jam (NOT bluegrass)

August 21, 6:30-8:30 pm

3rd Tuesdays

Traditional Irish Music Jam

Music in the Café ♫♪

These toe tapping tunes are played by a different gathering of

musicians each week. Come to listen or bring an instrument to

play along!

This Just In!: New & By Special Request

Featured new items and news! Make your own product request using the

slips on the board at the front of the store.

Other new products: Koia Plant Based Protein Drinks in Cinnamon Horchata or Cold Brew Coffee; Cascadian Farm Roasted Sweet Potato & Kale, Rice Cauliflower, and Stir Fry Vegetables in Riced Cauliflower Blend; Birch Benders Pancake & Waffle Mix in Banana Paleo or Blueberry; Sir Kensington’s Ranch in Classic with Avocado Oil (no dairy), Buffalo, Classic, and Pizza Ranch; BEAR Apple YoYo’s Real Fruit Snacks in mango or strawberry; and Hail Merry Sweet Potato Dessert Cups.

Social Sparkline Wines are perfect for the warm last days of summer. They are certified organic, contain just 4 grams of carbohydrates, 88 calories,1 gram, of sugar, and 4% alcohol per serving, and are gluten– and sulfite-free. They are also “superfood infused” to extract flavor and sweeten. Founder Leah Caplanis created Social after a cancer diagnosis renewed her commitment to wellness. Social wines are meant for the consumer who enjoys alcohol but loves staying energized and who want to be “social” without sacrificing health in the process. We are hoping to carry the entire line but are beginning with two flavors: Elderflower Apple and

Hibiscus Cucumber. Their motto? Live SOCIAL. Drink CLEAN.

We have two new additions to the Chicago Spice House individually bagged bulk spice lineup: “Back of the Yards,” a garlic pepper butcher’s rub, and “Northern Barbeque,” a sweet barbeque seasoning. Give these a try for your last few rounds of the summer cook out.

Monday, September 10, 6-8 pm Don’t lose the of the last days of the fresh summer

produce! Get fresh inspiration for main dish salads.

And don't drown out the nutrition of your healthy,

nutrient rich salad in oil--learn some tricks to make

oil-free salad dressings your new norm.

Instructor Laurie Beck is certified in Plant-Based

Nutrition from the T. Colin Campbell Center for

Nutrition Studies – eCornell University and took a

Forks over Knives Plant-Based Cooking Class from

Roubxe Cooking School.

Register at https://goo.gl/q6bPrK. This 2-hour class

is $20. Recipes and samples provided!

We all have good intentions when it

comes to our health and, perhaps,

our reading list. Raise both up a

notch with our new book club,

focused on books about health/

wellness issues. Our first meeting

will be social and gather information

on logistics like date setting, and

decision making on title selection

and desired frequency of meetings.

Monday, August 27, 7 pm

in the Café

Need-to-get-ready-before-the-bus-comes days may have gotten a little easier with some help from Organic Valley. These “snack packs” include a meat, cheese, and crackers. Find them in Sharp Cheddar & Beef Summer Sausage with Stone Ground Wheat Crackers, Pepper Jack & Beef Summer Sausage with Stone Ground Wheat Crackers, and Mozzarella Cheese & Roasted Garlic Beef with Stone Ground Wheat Crackers.

7 3 Rivers Natural Grocery Co-op & Deli Currents August 2018

General Manager Janelle Young

Management Staff April Bickel

Alisha Dunkleberger Robin Holman Jason Johnson

Three Rivers Co-op Natural Grocery & Deli

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

BOARD OF DIRECTORS President

Scott Kammerer

Vice President Daniel Whiteley

Secretary/Treasurer James Ringswald

Stephanie Demorest

Sarah Hyndman Lindsay Koler Robert Novak

Kelli Vandemark

NEWSLETTER STAFF

Editor/Design & Layout Heather Grady

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/

Have a product you’d like to pose with? Perhaps the roving reporter will find you and snap your pick!

Terrikka and son Zane head straight for

the Ultra Plus Reverse Osmosis

Purified Water Self Serve Dispenser. Terrikka knows “it’s gonna be pure and taste good.” Her jugs are BPA-free and she is sure that “me and my son are getting the best water without all the toxins.” Several sizes of jugs can be purchased in store and refills are just 39¢ per gallon with the price reducing as the quantity increases. Savings on water is an every day owner deal: 5¢ off a gallon, 12¢ off 2½, and 25¢ off 5!

Food allergies dictate many food choices

for Elijah. (His mom says he is allergic to

milk, eggs, nuts, “pretty much everything

but dirt!”) His pick of Deglet Dates give

him an allergy free snack that also helps with his digestion. He also chooses Silk Yogurt and other safe options. They visit our store for more variety and more organics, making it easier to shop for more items when there is a wide selection.

Clayton’s top pick is Rekeweg Raw

Honey. It’s “very sweet and extremely

healthy.” He uses it every way he can think of—in yogurt, in his teas, and his favorite, drizzled over plain ice cream. We approve of this combination and may be trying it soon!

8 3 Rivers Natural Grocery Co-op & Deli Currents August 2018

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 August 2018

PRESORTED STANDARD

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

IN THIS ISSUE:

Summer Soups pages 1 & 3

Owner News, Co+op Deals, page 2

Healthy Kids’ Lunches, pages 4-5

This Just In!, Upcoming Events page 6

Shopper Picks Pix, pages 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: