TheHarvest BeetTheHarvest BeetWINTER 2015-16

INSIDE THIS EDITION:Board Report: The Future of Our Co-op ❦ Round-up ReportFor the Love of Chocolate ❦ This Year in Local ProduceStaff Picks ❦ Classes at the Co-op ❦What’s New?

Greetings for Any Season ❦ Winter Essentials & More!

In September, we rolled out our first cus-tomer survey and opened it to all customersand owners until October 3. The first few ques-tions gave us a better idea of who shops at ourstore, how much of your grocery budget youspend at the Co-op and how often you shophere. The next few questions gave us insight onwhat categories and departments you shop themost, which ones you shop the least and whichof our services you value the most.

Overall, we are meeting our customers’needs, but there is always work to be done.The question “What would make the biggestdifference in allowing you to do more of yourshopping at the Co-op?” was overwhelminglyanswered with “more selection” and “lowerprices”. We strive to address both of theseissues on an ongoing basis. Our departmentbuyers have been cutting prices on many itemsand our new ‘Co-op Basics’ program is featur-ing lower-cost organic alternatives to otherorganic brands we carry. And we hope toexpand Co-op Basics into our bulk & producedepartments soon. Another factor in loweringprices is growth: the more we can buy fromour suppliers, the better our contractsbecome and the more savings we can pass onto you! In our current location, providing awider selection of products is complicated as

we have simply run out of shelf space. Andincreasing our purchases to reach the nextprice break from our distributer is difficult dueto the lack of space for back-stock. Ourbuyers continuously monitor which productssell best and which products need to bediscontinued in order to get new products onour shelves. As it is now, some products haveto go before new products can come in! Yourcomments on what products/brands you arelooking for are always welcome.

Overall, your responses to the surveywere encouraging us to continue our pursuitof a bigger and better Natural Harvest FoodCo-op. Many of you would like to see a biggerproduce department, more refrigerated andfrozen items, more meat in our store and anexpanded Deli. Thank you to all the ownerswho took the time to answer the survey ques-tions! Remember, you can give your input atany time via our suggestion box, Facebookpage, website, emails or in person. Our Boardmeetings are always open to our owners anddates of Board meetings will be posted on ourwebsite. This is an exciting time for our Co-opand your Board of Directors and I are readyto take on the challenge of expansion so wecan better meet your needs.

In Cooperation — Anja❦

Your quarterly source of information for healthy living!

What We LearnedFrom Our First Surveyby Anja Parenteau, General Manager

Check Out Our New Website!Visit us online at www.naturalharvest.coop! It features a new look, easier navigation,current monthly specials, the newsletter, a “Stay in Touch” page where owners caneasily update their contact info, as well as more information to keep you up to dateon Co-op happenings. We will also be adding a section on our upcoming expansionsoon, so that you will always have the latest expansion news…straight from the source.

A Huge‘Co-op Month’Thank You!This past October was an incredi-

ble show of community spirit! We hadour first ever Co-op Fest to kick offCo-op Month and the most successfulOwner Drive in the Co-op’s history. We welcomed 84 new owners to ourco-op community…in October alone!

We would like to say THANK YOUto the following folks and businessesthat helped make October’s Co-opMonth such a huge success —• Natural Harvest’s Board of

Directors for putting on such a funfestival.

• To Buhl Water and CrapolaGranola for coming through anddonating product to Co-op Fest.

• To the musicians who donatedtheir time and talent for the festival:Mark Henderson, The Genetics,Casey Aro, and Four HorseJohnson.

• To Pebble Spa and Daniel JamesImagery for generously donatingraffle prizes for our Owner Drive!Being an owner of the Co-op isincentive enough…but these twoprizes upped the ante a bit.

• And finally, but not lastly, to all ouremployees! We have a great crewand we could not have done itwithout them. ❦

PG 2

GROCERYCASCADIAN FARM • Organic CerealCROSSE & BLACKWELL• Seafood Cocktail SauceFIELD DAY ORGANICS• Cereal, Crackers, Pasta, Pasta

Sauce, Pretzels, SalsaJUSTIN’S • Maple Almond ButterLUNDBERG • Ready to Eat Brown RiceMAYA KAIMAL • Indian Simmer SaucesNATURE’S PATH• Qia Instant GF OatmealNOTHIN’ BUT• Granola CookiesTHE OJAI COOK• Tartar SauceSPECTRUM• Distilled White VinegarSUKI’S• Indian Chutney - Mango &

TamarindSUSHI SONIC • Real Wasabi, Powdered

TIPTREE • Lemon CurdWHOLESOME• Organic Corn Syrup

REFRIGERATEDBROWN COW• Cream Top Yogurt, 6 ozGREEN VALLEY ORGANICS• Lactose Free Cream Cheese• Lactose Free YogurtHAIL MERRY • Chocolate Miracle TartKOZY SHACK • Chocolate PuddingSIGGI’S• Whole Milk Yogurt - Mixed

Berry & Strawberry Rhubarb • Yogurt Tubes

BAKERYOZERY BAKERY• Morning Rounds - Cranberry

Orange & Apple CinnamonRUDI’S• Organic Whole Grain English

Muffins

CHEESEEICHTEN’S• Cranberry Chipotle Pepper

Gouda - MN made!

FROZENAGAINST THE GRAIN • GF PizzaALEXIA ARTISAN • French RollsBEELER’S • BratwurstBERLIN BAKERY • Sprouted Spelt BreadTALENTI • Gelato

HEALTH & BEAUTYDERMAE• Purifying Line Facial SkinCare LineEVERYONE LIMITED EDITIONLINE• Winter Mint Hand Soap• Orange Spice Hand SoapAURA CACIA• Amber Bottles with Labels

HONEST COMPANY• Deodorants, Hand Wash,

Shampoo, ConditionerGIOVANNI CHIC ULTRAREPAIR COLLECTION• Hair and BodySOUTH OF FRANCESEASONAL BAR SOAPS• Evergreen, Vanilla Cream,

Caramel, and Orange CloveDR. BRONNERS• All-in-one Toothpaste:

Peppermint, Cinnamon, AniseZION HEALTH• Clay DeodorantVIA NATURE• Seasonal Room SprayPACHA SOAP• Seasonal Bar Soaps: Tannen-

baum, Lump of Coal, PineALAFFIA• Face Care Line

SUPPLEMENTSMACROLIFE NATURALS• MacroGreen SUPERFOOD,packets

MEGAFOOD • Blood Builder• Vitamin D3 - 2000 IUs• Adrenal StrengthNORDIC NATURALS• Arctic Cod Liver Oil, 8 oz,

UnflavoredQUANTUM• Zinc Elderberry, Raspberry

Lozenges, 1.4 oz• Cold Season Plus, Orange,

24 Loz

New Products Available at Natural Harvest...

AS AN OWNER,YOU CAN SAVE15% WHEN YOUPRE-ORDER AREGULARLYPRICED ITEMBY THE CASE!

It was a busy Fall at Natural Harvest as weheld the first annual Co-op Fest in conjunctionwith the Blue & White 5k Fun Run on October3. The goal of Co-op Fest was to kick off Co-opMonth and introduce new families to NHFC.The festival featured outstanding music fromMark Henderson, The Genetics, Casey Aro, andFour Horse Johnson. In addition, we had numer-ous craft vendors and kids’ games. To top it off,we had an amazing lunch put together by ournew Deli Manager, Alex. This was a great day tocelebrate community and promote healthy liv-ing. From this event, the NHFC Board was ableto donate $250 to the Blue and White Healthand Wellness Fund at the Virginia SchoolDistrict. This was the first of hopefully manyfuture community festivals organized throughNatural Harvest Food Co-op.

Regarding our store expansion project:Back in April, the NHFC Board hired DakotaWorldwide to complete a market study todetermine the feasibility of an expansion of theCo-op. The market study reviewed four poten-tial locations for a NHFC Expansion. It indicat-ed that the best location for the Co-op to moveforward with an expansion was at the SilverLake location. The Silver Lake location is situat-ed between Virginia Family Dental and theCarpenters’ Union Building on 4th StreetNorth and will be overlooking Silver Lake. Withthat information, the Board hired NCG -Development Cooperative to proceed withdeveloping site design options, initial store

design layouts and completing a final feasibilityProforma and cost estimate. In October, theBoard hired LHB of Duluth as our architecturefirm to create schematic plans for a potentialstore. LHB has extensive experience in greenbuilding design and architecture for food co-opsin Minnesota. We are currently working with thecity of Virginia to secure first rights to the prop-erty location on Silver Lake.

As we move into November andDecember, the Board will review a completedfeasibility Proforma from NCG-DevelopmentCooperative to determine if we are ready tomove forward with the expansion process atthis time. While we are waiting for the Proformato be completed, the Board has arranged sever-al meetings with food co-ops who have recent-ly completed expansions of similar size andscope. We are meeting with these Boards andtouring their stores to gain insight into thedevelopment process so we can move forwardin the most efficient way possible.

As a Board we want our owner’s input onthe options related to what our potential newstore will look like and what it will offer to thecommunity. We will continue to update ownerswith notices on our website (www.naturalhar-vest.coop) and Facebook page. If you would liketo provide the Board with your feedback andcomments you can do so by using this link:(https://goo.gl/kQAQk2) or contact us via thewebsite. As the expansion process continues,the Board will schedule open meetings to

discuss the process with owners. We willpromote these meetings through our websiteand Facebook page as well. This is an excitingtime to be an owner of Natural Harvest FoodCo-op. On behalf of the Board, we THANKYOU for your continued support and inputconcerning the co-op’s future! ❦

2015 NHFC BOARD MEMBERSCONTACT INFOBOARD OFFICERS

Co-Chair • Troy Caddy: PerpetuationCommittee - troy@naturalharvest.coopCo-Chair • Samantha Papenfuss-Krage:

Education Committee - samantha@naturalharvest.coop

Vice-Chair • Debbie Pettinelli: PerpetuationCommittee - debbie@naturalharvest.coopTreasurer • Chris Ismil: GM Evaluation

Committee - chris@naturalharvest.coopSecretary • Britta Bloomquist: EducationCommittee - britta@naturalharvest.coop

BOARDLeah Briski: Education Committee -

leah@naturalharvest.coopSarah Packa: Perpetuation Committee -sarahpacka@naturalharvest.coop

Jacob Rosandich: GM Evaluation Committee -jake@naturalharvest.coop

Zachary Yurczyk: GM Evaluation Committee -zach@naturalharvest.coop

Board Report: The Future of Our Co-opby Troy Caddy & Samantha Papenfuss-Krage, Co-Chairs

Each holiday season brings a wealth ofchocolate choices to our Co-op! It is a goodproblem to have and I wanted to highlightsome of the delicious offerings available thisyear. Whether you are looking for an oldfavorite like a chocolate bar from EndangeredSpecies or truffles from Alter Eco, or you wantto try something new from Divine Chocolateor Seattle Chocolates, we have something todelight everyone on your chocolate gift-givinglist. These companies go out of their way tobuild a better world for all through partner-ships with their global producers.

Alter Eco sources its cacao beans fromPeruvian and Ecuadorian farmer-owned coop-eratives and all their bars and truffles are cer-tified organic and Fair Trade. Their chocolatebars are incredibly smooth and deliciouslydark, and their truffles were everyone’sfavorite last year and are available singly or inboxes perfect for giving!

Divine Chocolate is going all out this yearand has expanded its holiday offerings in avariety of delicious ways. This UK company isowned in part by the Ghanaian cacao farmercooperative that grows the cacao beans usedin all Divine chocolate;these products are FairTrade and Non-GMO certi-fied. Their chocolate is beau-tifully packaged with localdecorations indigenous towestern Africa. We have oldfavorites like the DivineAdvent Calendar, milk anddark chocolate gold coins,“after dinner” mints and gin-ger thins, along with new products includinggift boxes of filled Belgian chocolates, caramel-filled milk and dark chocolate bars, and limitededition holiday bars.

Endangered Species Chocolate is intro-ducing a new Holiday Bar which features

a white Dall’sSheep on apackage of 60%dark chocolateaccented withc r a n b e r r i e s ,orange & cinna-mon. This sea-sonally scrump-tious bar joins

old favorites: the penguin bar with dark choco-late and peppermint crunch, and the arctic foxbar where dark chocolate is paired with warmholiday spices and almonds. All EndangeredSpecies Chocolate products are certified FairTrade and Non-GMO, and the company annu-ally donates 10% of net profits to theirGiveBack Partners who are working aroundthe world on behalf of wildlife. Don’t forget topick up a jar of their new chocolate & nutspreads for a winter breakfast treat!

Theo Chocolate makes a variety of organ-ic and Fair Trade chocolate bars throughout theyear, but their holiday offerings are always a spe-cial draw. Using chocolate sourced from Peru,Peru, and especially the eastern DemocraticRepublic of Congo, this company makes amazingholiday chocolate in flavors like NutcrackerBrittle, Peppermint Stick, Coconut Mint, andGingerbread Spice. Theo is a company that real-ly goes out of its way to make the entire choco-late making process as transparent and fair foreveryone involved as they possibly can.

Finally, we have new holiday chocolatebars this year fromSeattle Chocolates!The Co-op gavetheir Halloweenbars a try, andthe response wasoutstanding. Wewill have theirholiday trufflebars, too, includ-

ing Hot Buttered Rum, Mom’s HotCocoa, and Holiday Cheer Eggnog. SeattleChocolates’ bars are Non-GMO and RainforestAlliance certified. This nationally certifiedWomen’s Business Enterprise is donating tofood banks around America for every chocolateproduct bought between September 1 andDecember 31 this year. Donations are alsomade for every mention on social media withthe hashtag #chocolategives; check out choco-lategives.com for more information.

All of these chocolate choices make mymouth water! The only difficulty will be inchoosing what to bring home to my family andfriends. As you enjoy old favorites or discovernew ones this holiday season, please let usknow so we can be sure to bring them backagain next year.

Your pur-chasing choicesreally do makea global differ-ence, especiallywith chocolate.Thank you somuch for yourgenerosity inthis season ofgiving. ❦

More Waysto Save withCo+op BasicsLooking to stretch your grocery

budget? So are we! That’s why we arepleased to introduce our new Co+opBasics program. Co+op Basics offerseveryday low prices on many populargrocery and household items. From pastaand sauce to peanut butter and jelly, you’llfind good quality and low prices onhousehold staples throughout the store.

Don’t worry; we are not paying ourfarmers or employees any less. We aresimply committed to improving ourselection so that everyone can find morevalue when shopping the co-op. Startingin December, you’ll find more than 60Co+op Basics items in our store and wewill be adding more products everymonth. Just look for this sign:

Don’t forget to take advantage ofother great ways to save when shoppingat Natural Harvest:• CO+OP DEALS – our biweekly

flyer focused on great deals onproducts throughout the store.

• OWNER DEALS – ownership hasits perks; look for our monthlyowner-only deals

• HOT DEALS – special monthlysavings for everyone!

• PRODUCE DEALS – check outour weekly deals on the freshestorganic produce.

• BULK SAVINGS – save whenbuying just what you need: buy apinch or a pound!

• CASE DISCOUNT – owners get15% off on pre-ordered, regularlypriced case quantities

• CO+OP DEALS IN-STORECOUPONS – money savingcoupons conveniently locatedthroughout the store

• CO+OP DEALS COUPONBOOK – look for the coupon bookevery two months. ❦

(What’s New, cont. on back cover)

what’s new?For the Love of Chocolateby Sandy Tardiff, Grocery Buyer

PG 3

PG 4

Here at Natural Harvest, we arecommitted to providing customers with avariety of locally produced items, including inour produce department. At the start ofeach year, a conversation begins with localgrowers who are interested in selling to theCo-op. We discuss items they may have avail-able, issues of quality and procedure, as wellas their growing practices. Currently, none ofour growers are organically certified, howev-er they grow organically and have to sign anagreement that lists substances they can andcannot use as laid out by the NationalOrganic Program. 2015 was a great year forlocal produce as you may have seen on yourshopping trips this year. We wanted to take achance to provide you with some highlightsof what we received, and thank our greatassortment of local growers.

For items that are sold by the pound, asof November 1, we had received 3,777.47 lbs.of local produce (compared to 1,979.45 in2014). Included in this total were about369.05 lbs. of cabbage, 348.90 lbs. of zucchini,587.76 lbs. of cucumbers, 423.80 lbs. of win-ter squash, 294.93 lbs. of slicing tomatoes, and134.23 lbs. of apples. Not everything is soldby the pound, so here are some of thoseitems to highlight: 511 bunches of kale, 242bunches of green onions, 280 bunches ofherbs, and 378 ears of corn. Overall, therewere 2,461 items sold by the each. Therewas very little spoil to report, which is due tothe produce being of high quality as well ascustomers showing their support and appre-ciation for the local growers on the IronRange. All together, we paid a total of$5,781.50 to our local producers. Bysupporting local, money stays local, and ourcommunity continues to benefit.

There are many growers out there whoprovided us with produce this year, so we

would like to take this opportunity torecognize them:• Janna Goerdt (Fat Chicken Farm)• Gail and Joel Hilgendorf

(Healthy Harvest Farm)• Becky and Tim Pretasky

(Meadowlands Farm)• Kate Paul & Donna Johnson

(Owl Forest Farm)• Pamela Wettering (Lost Lake Farm)• Rich & Katherine Disterhaft-Cumings

(Green Gate Gardens)• Vicky and Russell Keating• Nate and Tifany Briggs

(Rice River Lamb Co.)• Sherry Erickson• Hall’s Farm• Darrel Swenson• Judy Drobnick• Lisa Hesse• Julia Lehman• Stephen Menart• Jack Lamar (Early Frost Farms)• Heaven Sent Farms

Each year, our group of local growerscontinues to expand, increasing the amountof locally grown produce available to ourcustomers. It was a great season this year andwe look forward to the 2016 season! ❦

Round-up ReportA LOOK BACK

Since launching the “Change WithinReach” round-up program in April of 2014,our customers have “rounded-up” to raiseover $25,700.00 for local charities! And asof February 2015, Natural Harvest begancontributing an additional 5% of the month-ly consumer contribution to each charity aswell. All funds donated through the round-up program, go directly to the charity…andit all adds up: In August, September, Octoberand November, Co-op customers chippedin to help The Patient Crisis Fund, TheOpen Doors Program at the YMCA,the Iron Rangers for GMO Labeling,and the Friends of the Virginia Library’sReading Program — totaling over$4,300 as of November 12!

LOOKING AHEADIn December, we will be rounding-up

to support the North St. Louis CountyHabitat for Humanity. This program’sobjective is to move families out of sub-standard housing into simple, affordablehomes. It works through generous volun-teer support and donations of money andmaterials. Habitat for Humanity brings peo-ple together to build homes, communitiesand hope.

January gives us the chance to keepsomeone warm during the bitter, coldmonths by helping fund Project Warmth.This program, run by the Range MentalHealth Center, benefits families in our com-munity by providing blankets, warm winterclothing and assistance for utility bills in theevent of an emergency. In the last threeyears, over 1,000 adults and children allover the Iron Range have benefited fromthis program.

In February, the focus will be on childdevelopment by featuring the Apple TreeLearning Center. Apple Tree invests inthe building blocks of a nurturing, support-ive environment that engages children, staff,and volunteers in a continuous learningprocess. It is unique due to its GenerationalRedistribution of Wisdom VolunteerProgram, aka G.R.O.W. The program isdesigned to utilize the talents and skills of acommunity of volunteers to enrich the livesof not only the children, but the volunteersthemselves.

If your 501(c)(3) non-profit organiza-tion would like to participate in the pro-gram, stop in and pick up an application! ❦

This Year in Local Produceby Ashley Phoenix, Produce Buyer

PG 5

Staff Picksby Patty Torrel, Marketing & Owner Services

BREKLINI like the honeyin bulk becausenot only is itthe purest andhealthiest honeyof its kindaround, butbecause it is agreat whole foodlike no other. Iput it on mytoast before race

days and it gives me more sustainable energythan a power bar. It also really helps sooth mythroat when I am sick and I believe it is 100%better than conventional store brands.

PHOENIXToo many picks to just pick one: Pacific Soups – especially, Poblano Pepper &

Corn Chowder;best packagedsoup I have hadand great forchilly days.That’s It Bars – agreat snack thatonly has a fewsimple ingredi-ents.Ginger People’s,Sweet & SpicyDip and CookingSauce – great fla-

vor with a nice bite.I like to simply mix into a stir-fry.NOW Immune Renew – great for an extraboost in immunity throughout the year.

ALEXThe product I would like to spotlight isthe Nag Champa Incense — the original

essential oil. Iburn Nag all thetime; it has avery relaxing,stress-free scent.Other incensecan often betoo perfume-y.Honestly, Ihaven’t met any-one who doesn’tenjoy the scent.

LUCII love the SanP e l l e g r i n o ,Limonata. It’s thebest one! It’s amust have.

MARIBETHI love the Roots& Fruits AppleCider Vinegarand Honey barsoap. It naturallybalances skin PH,leaves my skinsoft and smooth,and was the2015 “Best ofNatural Beauty”award by BetterNutrition.

SARAHI recommend Pure Essence Labs’ PureBioticsMaxima… because it works! Probiotics aregood bugs that support digestion and a healthyimmune system and also produce active formsof B-vitamins. We lose levels of these healthy

cultures as weage and as aresult of modernp o l l u t a n t s ,chemicals andtreatments. Byproviding mysystem with arobust, 100 bil-lion culturesper day, I’m guar-anteeing suffi-cient probioticreplenishment

and allowing mybody to rebuild probiotic cultures on its own.With the holidays coming up, we could all usea helpful replenishment of the good stuff. Thisproduct is triple tested for purity, potency, andsafety. For more information, please visithttps://www.pureessencelabs.com/xcart/PureBiotics-TM-Maxima.html

LAURENI recommendthe Good Bellyprobiotic drinks- especially theTropical Greenflavor. I’ve strug-gled with IBSsince I wasin elementaryschool and thisis the onlyprobiotic I take!

It tastes delicious, too.

ERIKAMy pick for the season is Ashley Phoenix’sbutternut squash with herbs (rosemary,

thyme and sage).A Hectic daysometimes callsfor an easy din-ner idea and thepre-cut squashwith pre-pack-aged herbs is theperfect solution.Super easy prepand fantasticflavor!

PATTYMy winter pick is a seasonal twist on mymorning coffee pick-me-up: seasonally flavoredalmond, rice and soy milks. I usually take mymorning cup of jo with unsweetened almondmilk, but all through October, I changed

things up a bit byusing PumpkinSpice AlmondMilk instead. Mymorning ritualall of a suddenbecame festive!So, now that thepumpkins havemoved over forcandy canes andmistletoe, I amgetting into thespirit with Rice

Dream’s Rice Nog& Westsoy’s Chocolate Peppermint StickSoymilk. Be festive – one delicious sip at atime!

Back in June, I received a suggestion from longtime owner, Vern Simula, to add staff photos to the newsletter in order to personalize the articles. Itook that suggestion to the staff and there was a bit of resistance. Supplement buyer, Sarah, suggested I ask for selfies in order to let people submita photo they like. Well, I wasn’t able to get everyone on board, but I will keep working on it. So, for now, I am only including staff photos with ourStaff Picks. It is a start. Thank you, Vern, for your great suggestion!

As the holidays near, and you are lookingto send season greetings, check out NaturalHarvest’s selection of greeting cards. Wecarry an assortment of everyday greetingcards throughout the year, as well as holidayspecific cards during the holiday months.Currently, we carry cards from Artists toWatch, Good Paper, and Iron Range localDaniel James Imagery. Keep an eye out for sin-gle and 12 packs of holiday cards as we enterthe holiday season.

Artists to Watch is based out ofMaplewood, MN. Since 1994, they have pro-duced cards featuring artwork from a varietyof artists including MN artists JimBrandenburg, Kenspeckle Press, and NickWroblewski. This company is an award-win-ning company, all at the hands of a handful ofemployees. They strive to print their cards onrecycled paper using vegetable based inks andall of the paper mills and printers are ForestStewardship Council certified as well. The FSCis an international not-for-profit organizationestablished in 1993 to promote responsiblemanagement of the world’s forests.

Good Paper produces handmade, eco-friendly, Fair Trade cards based out of California.Since 2010, they have provided cards made bywomen who have escaped sex trafficking in thePhilippines or were orphans in Rwanda. Eachcard is signed by the cardmaker and you canread individual stories on the company’s web-site: www.goodpaper.com. This company car-ries two card lines: Sanctuary Spring andCards from Africa.Their mission is “torestore the humanityand beauty within eachof us that gets so easi-ly forgotten andtossed aside.” Thereare an assortment ofcards produced bythis company, includ-ing a Co-op favorite“May the fork be withyou”, a Star Warsinspired birthday card.

Daniel James Imagery is based in Iron,MN featuring photography by Daniel Briski.

Briski has always been fascinated by photogra-phy from family to landscapes, and mostrecently by nature/owl subject matter. Briskibranched out into making cards 2-1/2 yearsago with the help of Barb at Andrew’sCameras in Virginia. What motivates andinterests Briski regarding photography is“sharing an image that you may not have

otherwise been ableto enjoy and experi-ence yourself… andjust maybe give youthe feeling of beingthere!”

Whether youare in need ofa holiday greetingcard, birthdaycard, or sim-ply a card tosend along akind senti-

ment, we hope you browse through theCo-op’s selection for your next purchase. ❦

PG 6

Greetings for Any Seasonby Ashley Phoenix, Produce Manager

Mindful Living:The Gift that

Keeps on GivingRecently, I helped clean a section of

Highway 37 heading into Gilbert. This par-ticular adopt-a-highway stretch is caredfor by my aunt and uncle (double digitowners of the Co-op) in memory of theirson Vic. As I walked along, picking up trashevery two steps or so, I began to notice atrend: not once in the mile stretch, onboth the north and south side of thehighway, did I pick up something that oncecontained an organic or “as natureintended” product.

There was, on the other hand,plenty of big name soda cans; an impres-sive array of fast food bags and cartons;cigarette packs and mass produced alco-holic beverage containers were there torepresent in arm-aching numbers, alongwith an exhaustible amount of Styrofoam.But happily, none of the day’s bounty wasrecognizable as being a container from theCo-op. Coincidence? Maybe. But to me, itwas one of those moments when yourealize that you are part of a mindful com-munity that not only cares about whatgoes in and on their bodies, but also abouttheir impact on the environment.

Of course, there is always more to bedone on being mindful of what we eat,how we treat others and how we care forthe planet that sustains us, but choosing tobe mindful in one area of your life seemsto encourage mindfulness in other areas.

So, as you turn your focus to theseason of giving, give yourself the gift ofrecognition for being part of thesolution…even if it is a small part —because one small act has the power toinitiate big change.

Wishing you a happy, healthyholiday…and a mindful New Year! ❦

EDITOR’SNOTE

PG 7

DecemberRecipes

FRESH FALLEN SNOW1 drop Wintergreen

2 drops Pine6 drops Grapefruit

CANDY CANE3 drops Peppermint2 drops of Vanilla

MEET ME UNDERTHE MISTLETOE2 drops of Cedar

5 drops of Balsam Fir1 drop of Juniperberry

HOLY JOLLYHOLIDAYS

2 drops Cinnamon Bark2 drops of Ginger1 drop of Clove Bud2 drops of Nutmeg4 drops of Lemon

JanuaryRecipesENERGIZE

1 drop Peppermint1 drop Rosemary2 drops Cinnamon

WAKE UP1 drop Basil2 drops Lemon

2 drops Ylang Ylang

DIETThe following three oils arerecommended for weight loss.

The more frequentlyyou use these scents, themore effective they will be. The oils should be usedone oil per day in rotation.

20 drops of Grapefruit Oil20 drops of Cinnamon Oil20 drops of Peppermint Oil

FebruaryRecipesEXOTIC NIGHTS3 drops Orange2 drops Ylang Ylang

LOVE IS IN THE AIRLove is in the Air1 drop Patchouli3 drops Jasmine5 drops geranium

SWEET ROMANCE2 drops of Cedarwood 2 drops of Clary Sage

7 drops Vanilla1 drop Orange

SO SWEETCINNAMON6 drops Tangerine

4 drops Cinnamon Bark2 drops Nutmeg

Ways to Experience Essential Oil Blends...BATH –Add 3 to 5 drops directly towarm water or blend with ther-apeutic bath salt and add to tubfor a soothing experience.

STEAM INHALATION -Add 2 to 5 drops per 1 oz. ofsteaming warm water in aheat resistant bowl. Use atowel to partially tent thesteam. Breathe deeply to enjoybenefits.

MASSAGE –Add 10 to 15 drops per 1 oz.of carrier oil or unscentedlotion. Apply on areas of soremuscles, base of neck or usewith foot rub.

DIFFUSE –Use 3 to 5 drops in diffuseror nebulizer to enjoy aroma-therapy experience that fillsthe air in a room or car.

AIR & BODY MIST –Add 10 to 20 drops per 1 oz.of distilled water into a mistspray bottle. Spritz into air,onto bedding, or use as bodyspray.

CLEANERS ANDHAND SOAPS –Boost natural cleaners andliquid soaps by adding a fewdrops and gently shakingbefore use.

TRAVEL –Travel – For car travel, use cararomatherapy diffuser or put afew drops on a cotton ball andplace by air vent. For air traveluse in body lotion or foot rubprior to flight. Use air mist tofreshen up hotel rooms.

Winter Essentialsby Maribeth Ganoe, Health & Beauty Buyer

The use of natural essential oils foraroma therapy is an ancient and time-hon-ored tradition that has been improvingmoods and lifting spirits for years.Aromatherapy oils are genuine reflections ofthe botanicals from which they are born.When these natural extracts are diffused,they can inspire, energize, soothe and encour-age wellness and peace of mind.

The use of essential oil as fragrancesdates back almost 6,000 years and they havebeen used by a variety of cultures and ethnic-

ities. Essential oils were used for therapeutic,hygienic, spiritual and ritualistic purposes; inmany cultures they are still used today. Almostanyone can enjoy the benefits of aromathera-py oil, but certain individuals, such as pregnantwomen, persons with allergies and those withrespiratory conditions, such as asthma, shouldonly use essential oils under the guidance andsupervision of a trained professional. Keep inmind that essential oils are highly concentrat-ed botanical extracts and should never beingested or applied to skin in full strength.

HOW TO USE THE RECIPES:Mix desired blend together and add to 1oz.of your favorite skin care oil such asalmond, Jojoba and coconut, or you mayalso use an unscented lotion. You shouldalways test an small area of your skin tocheck for sensitivity and always avoidmucus membranes. Essential oils can alsobe used full-strength in any number of dif-fusers, including our new diffuser necklaces.We will be offering weekly specials on dif-fusers & oils all month long in December, sostop in to begin filling the air with the scentsof the season…and become a believer inthe therapeutic benefits of essential oils!

Does the description “gluten-free dessert” conjure up other descriptions like tasteless, dry orcrumbly? Do you want to cater to a guest’s gluten intolerance, but are afraid of spoiling every-body else’s Holiday dessert experience? Well, I have the solution for you: Le Bête Noire et Blanc,aka the Black and White Beast. This decadent dessert is a flourless, white chocolate cake, with achocolate ganache. So rich, custardy and loaded with flavor, your guests will be amazed when youtell them it’s gluten-free. ❦

What’s Cooking?

A Warm Welcome to Our Newest Natural Harvest Owners! Dovey Jahn (Britt)Heather Tomczak (Eveleth)Mark R. Mayne (Tower)Donna Puhek (Chisholm)Linda & Rolf Swanson (Hoyt Lakes)Kimberly R. Gerzina (Mt. Iron)Rhiannon Lovald & Dean Mattila (Iron)Ann & David Olson (Chisholm)Abby Pontinen (Gilbert)Linda Rissanen (Orr)John R. Hill, Jr. (Ely)Cheryl Cadwell (Aurora)Jen Sundvick (Hibbing)Todd Merten (Mt. Iron)Brittany Foster (Tower)Rebbekkah Bahneman (Hibbing)Gregg Hill (Eveleth)Eleanor Larmouth (Tower)Tyler Jacobson (Mt. Iron)Bryanna Harmel & Kelly Fischer (Hibbing)Nancy Stebbins (Cook)Graham Sparkman (Gilbert)Hillary Hartleben (Hoyt Lakes)Joni Moore (Aurora)Terry Hammond (Hibbing)Sara Luoma (Eveleth)Marjorie Sella (Tower)Julie Leecy (Virginia)

Ed & Kelli Forsman (Chisholm)Colleen Rablin (Cook)Jana Bell (Hibbing)Mackenzie Black (Chisholm)Cindy & Stace Landwer (Gilbert)Courtney Johnson (Britt)Alyssa & Luke Johnson (Buhl)Bridgett Maki (Aurora)Danny & Shirley Grimes (Gilbert)Robin Mueller (Ely)Lori Beth Maki (Eveleth)Judith Loff Dircks (Eveleth)Becky Jaeger (Mt. Iron)Betsy & Bob Olivanti (Mt. Iron)Hailey Plunkett (Eveleth)Kathleen Ranisate (Soudan)Steven & Joni Banks (Gilbert)Cindy Moe (Ely)Carley & Duane Ramfjord (Aurora)Laura Snyder (Cook)Vicky & Gary Lubben (Tower)Kristy Hill (Virginia)Rita Licari (Biwabik)Katie Harley (Virginia)Patty Tomassoni (Virginia)Tina Fredrickson (Makinen)John & Katrina Brooks (Mt. Iron)Sadie Scholl (Babbitt)

Donna Wolf (Babbitt)Julie Staver (Gilbert)Tom Wichner (Kabetogama)Jana Blomberg (Iron)Lynn Fena (Makinen)Angela Boyd & Ryan Siebold (Virginia)Brent Robinson (Virginia)Nancy & David Markwardt (Ely)Deidre Swanson (Virginia)Laura Hakala (Aurora)Connie Larson (Virginia)Megan Oakman (Virginia)Joni Dahl (Eveleth)Jenna Ballinger (Virginia)Kathleen D Westcott (Brimson)Lisa Kruse (Virginia)Kim Driskell (Zim)Candy Goerdt (Chisholm)Carol Overby (Hoyt Lakes)Susan Chaffee (Gilbert)Steven M. Gams (Cook)Jessica Zalusky (Elko)Sarah Ashburn (Virginia)Monica Pavek (Virginia)Micah Beukemo (Virginia)Debbie Judnick (Eveleth)Jennifer Rabideaux (Virginia)Mallory Johnson (Ely)

Brian C Nelson (Eveleth)Monica Olson (Chisholm)Gary Bullock (Remer)Linda Gilbertson (Buhl)Evan Callahan (Tacoma)Mary Lehman (Littlefork)Becky & Dianne Fallstrom (Gilbert)Christa Peterson (Gilbert)Amy Wilson (Hibbing)Sharon & Glenn Aune (Angora)Robert Smolich (Aurora)Samantha Warren (Embarrass)George Briski (Virginia)April Howe (Eveleth)Heather Tuthill (Britt)Joan Luhta (Ely)Jane M. Haurunen (Iron)Angela Aaseng (Eveleth)Kathryn Hetra (Virginia)Carmin Stahlberg (Virginia)Elizabeth Graves (Ely)Kris James (Chisholm)Debra DeVaney (Soudan)Roxanne Kelson (Eveleth)Karen Rask (Cotton)Cody Perkins (Ely)

Le BéteNoire et Blancby Alex Haugen,Deli Manager

FOR THE CAKE: Preheat the oven to 350° F. Butter a 10 inch spring-form pan, line the bottom of panwith parchment paper, and then butter that as well. Wrap 3 layers of heavy-duty foil up and around the outside ofthe entire pan, bringing foil to the top of rim. Combine water and sugar in a small saucepan. Bring to boil over medi-um heat, stirring until sugar dissolves. Simmer 5 minutes and remove from heat.

Melt butter in large saucepan over low heat, add white chocolate and whisk until smooth. Whisk sugar syrupinto white chocolate and cool slightly. Add eggs and vanilla to mixture and whisk until blended, pour batter into pre-pared spring-form pan. Place cake pan into roasting pan and add enough hot water to the roasting pan to come halfway up the sides of the cake pan.

Bake until top of cake barely jiggles, about 50 minutes. The top may become goldish brown, but don’t worry.Remove from water bath. Transfer to rack and cool completely in pan.

FOR THE GANACHE: Bring whipping cream to simmer in small saucepan over medium heat. Removefrom heat. Add chocolate and whisk until smooth. Pour over top of cake still in pan. Gently shake to distribute ganacheevenly. Refrigerate until it is set, about 2 hours. To release: Run knife around pan to loosen cake, release sides, cut cakewith knife or wire and serve with whipped cream.

Added variation: try a drizzle of the Sultan all natural Pomegranate Molasses we sell at the co-op to take thetaste and the look to another level.

CAKE:1 C. water3/4 C. sugar9 T. unsalted butter18 oz. white chocolate6 large eggs1 t. vanilla

GANACHE:1 C. heavy

whipping cream

8 oz. bittersweet orsemisweet chocolate,

chopped or chips

PG 8

HOLIDAYHOURS:

from theBoard and staffat the Co-op!

Christmas Eve (Dec. 24)Open 8 AM to 3 PM

Christmas Day (Dec. 25)Closed

New Years Eve (Dec. 31)Open 8 AM to 5 PM

New Years Day (Jan. 1)Closed

PG 9

WINTER CLEANSING& DETOXING

Tuesday, January 125:30 to 7:30 PM

Are you looking to revitalize your body? Shake off theholidays with a detox! A detox helps improve yourimmune system, metabolism, and well-being over thelong winter. Stacey Quade from Energy for LifeConnection will show you how to cleanse in a gentle,supportive way. Learn what makes a good cleanse: thecritical components, what happens during a cleansingprocess, and how to know if you need a full cleanse orjust modification of your nutrition and habits. You willalso learn about different detoxifying foods, herbs, andtechniques that are easy to incorporate into your dailylife. www.energyforlifeconnection.com

SQUEAKY CHEESEThursday, January 14

5:30 to 7:30 PMDiane Childs from our very own Iron Range has been mak-ing juustoa, Finnish Squeaky Cheese, since 1981. With over30 years’ experience and 1,000 cheeses under her belt,Diane has not only perfected the process, but shortened itas well – all without compromising the texture or flavor. Inthis class, you’ll learn how to make juustoa from skim milk,with Diane walking you through step by step from start to‘Finnish’. Be prepared to take a step back in time andexperience the ‘squeak’ that this cheese is so famous for!

HELP ME SLEEP!Tuesday, January 19

5:30 to 7:30 PMStart the New Year off with the information to help youfinally get some sleep! In this class, participants will: 1)identify common factors that keep you from getting a goodnight’s rest 2) obtain information for changing activity/sleeppatterns 3) learn about herbal nerviness and adaptogens(herbs that help support and calm your nervous system,and endocrine system) that can help you sleep better, feelmore rested and less stressed. Stacey Quade, with Energyfor Life Connection, will be heading the class, sharing theknowledge she has gained over 13 years as a CertifiedHealing Touch Practitioner and Herbalist.

INTRODUCTIONTO REIKI

Thursday, January 216:00 to 7:30 PM

Reiki (ray-kee) uses a hands-on therapy that has beenshown to ease pain, discomfort, stress and anxiety…allowing for relaxation and healing. This informationalclass will give you the basic understanding of Reikihealing, Ki Energy, and the Chakra System. There will bea demonstration, as well as useful handouts to expandyour understanding of the energy systems of the body.Christy Mesojedec is a Reiki Master and a Teacher ofUsui, Tibetin Reiki, Karuna Reiki, Japanese Reiki, CrystalReiki, and Reiki Drumming.

KITCHEN CUPBOARDWELLNESS:

Mother Hubbard’s Earth’sCupboard

Tuesday, January 265:30 to 7:30 PM

Stacey, with Energy for Life Connection, comes with 13years of knowledge as a Certified Healing TouchPractitioner and Herbalist and can help you find relieffrom what ails you…just by opening your kitchencupboard. What are the health benefits of an onion?What is the sweet relief of honey? Find out the vast usesfor many of the items you may already have in yourcupboard and why they work! Whole foods and herbsare a gentle and proactive way to enhance and assistyour body’s ability to balance itself. Learn easy recipes,try some free samples, and have some FUN!

MAKING WINE 101:BERRIES, FRUIT OR KITS

Wednesday, February 35:30 to 7:30 PM

Have you often wondered about all those wine kits we havealongside the Deli and whether or not you were ready tobe your own winemaker? Wonder no more. Join longtimewinemaking experts Lisa Hesse and Wayne Wilberg for alively discussion on the fascinating process of turningberries, fruit or grape concentrate from a kit into wine!They will review the process from start to finish includingchoosing a kit, equipment, techniques and recipes. Comewith your questions and your own experiences to share!

INTRODUCTIONTO FENG SHUI

Thursday, February 96:00 to 7:30 PM

Enhance your health, happiness and prosperity by creat-ing balance and harmony in your environment. Feng Shuiis the study of how to arrange your environment in orderto enhance the quality of your life. Learn the history, threebasic principles of Feng Shui, and simple ways to apply itswisdom to your home. As a graduate of the WesternSchool of Feng Shui and Interior Alignment Feng Shui, aswell as certified from the International Institute forBuilding Biology, Christy Mesojedec brings a commonsense and compassionate approach to her Feng ShuiInteriors’ business.

OFF-THE-GRID SERIES:BUILD YOUR OWN

SOLAR GREENHOUSEThursday, February 11

5:30 to 7:30 PMHow would you like grow your own vegetables tenmonths out of the year, right here in the North Country?It’s not a pipe dream. Just ask Marshall Helmberger,publisher of the Timberjay Newspaper, who built hisown solar greenhouse in 2014. Imagine your plantingseason starting March 1 and the harvest running frommid-April through Christmas each year…And doing itwith minimal supplemental heating, relying almostentirely on the sun and heat storage. Join us for a basichow-to that will have you itching to get your hands inthe (unfrozen) dirt.

FOOD SENSITIVITY& ALLERGIES

Tuesday, February 165:30 to 7:30 PM

Is gluten and dairy free right for you? With StaceyQuade’s 13 years’ of experience as a Certified HealingTouch Practitioner and Herbalist, you will learn: the dif-ference between food sensitivity and food allergy; theprocess of the immune response in your body; steps toeliminating food triggers from your diet; and mental &emotional components of creating lifestyle/dietarychanges in a positive way.

PH & INFLAMATIONTuesday, February 23

5:30 to 7:30 PMEverything we put into our bodies, as well as things inour environment, affect our PH. Significant impacts alsooccur from our emotions, thoughts and daily stress.PH has been found to be directly related to the inflam-mation and disease process and could be affectingyour well-being. Stacey Quade from Energy for LifeConnection will shed light on acidic vs. alkalizing foodchoices and the habits and/or behaviors that are con-tributing to your wellness or lack thereof. Learn how to:check your PH, find your optimal PH, and recognize yourbody’s signals. Stacey Quade has over 13 years’ ofexperience as a Certified Healing Touch Practitioner andHerbalist.

BEEKEEPING 101Thursday, February 25

5:30 to 7:30 PMLearn the basics of how keep honeybees alive and helpthem thrive in northern Minnesota. Janna Goerdt fromFat Chicken Farm will be discussing the fascinatinghabits of these social insects, the kind of equipmentyou’ll need to give them a good home, and how to keepyour beehive healthy. Taste some locally-gathered rawhoney, and bring plenty of questions! And then if there’senough interest in this class, we will schedule a field dayclass out at Janna’s farm sometime in the Spring. Allproceeds of this class will be donated to the Universityof Minnesota Bee Lab!

CLASS INSESSION

A New Year, AMore Informed YouAll Classes will be held in the

Natural Harvest Deli unless noted.Class fee: $13 for Owners;

$15 for the public. A minimum of 6participants must be pre-registeredand paid 48 hours in advance inorder to conduct the class.

PRST STDUS POSTAGEPAID

Permit No. 100Virginia, MN55792

~ ON BAILEY’S LAKE ~OPEN MON –FRI: 8 to8

SAT: 9 to6 & SUN: 10 to6

505 N. 3rd St. • Virginia, MN 55792PHONE: 218-741-4663FAX: 218-741-6153

E-MAIL:info@naturalharvest.coopWEB: www.naturalharvest.coop

Visit us online! Like us on Facebook,Follow us on Twitter @NatHarvFoodCoop,

Instagram @NaturalHarvestCoop, and Pinterest!

“The Harvest Beet” is a publication of Natural Harvest Food Co-op. Editor: Patty Torrel

RETURN SERVICE REQUESTED

TheHarvest Beet

TheHarvest Beet

WINTER 2015-16

It’s been one heck of a year! Aftertaking over the department in April,completing anentire depart-ment reset inJune, participatingin an NCG Retailconference in Julyand then a RetailBasics program inSeptember; I’velearned that Ihave a lot tolearn. With theNew Year quicklyapproaching, myresolution is toprovide our cus-tomers with thebest products onthe market. I’m

looking for natural ingredients whereverpossible, organic, non-GMO, and sustainably

sourced materials,along with qualityassurance andtransparency in allthe brands wecarry.

Do you haveideas and sugges-tions for newproducts you’dlike to see in ourcommunity? Stopby the Co-op andlet me know whatyou think! ❦

To Your Wellness! Greetings fromYour Supplements Buyer…

by Sarah DeBreto

(What’s New?, cont. from Page 3)

New DeliManager!A big welcome to our new Deli

Manager, Alex! Alex has been a NaturalHarvest employee since March of 2014,starting as a cashier and eventually takingover as Buyer for the Wine and Beerdepartment. But his passion has alwaysbeen creating plated works of art in thekitchen. From garden to plate, Alexknows and appreciates food in its mostnatural form. His creations are bothhealthy and delicious and he brings asense of excitement to the Deli; it is anenthusiasm for really good food that iscontagious…and the entire staff showsup each day wondering what deliciousdish awaits. You can tell that this isn’t justa job for him — it is a way of life and apassion. We are so happy to have him onour team! Stop by the Deli often to tasteand discover something new! ❦