3 Rivers Natural Grocery Co-op & Deli Currents April 2017 April 2017

, and a little something acidic to help stabilize it, aquafaba can be whipped up to a lofty peak, with nearly the same structure as whipped egg whites.

How to make aquafaba Many aquafaba recipes call for draining a can of cooked , and using that liquid. That is certainly easy, and it works pretty well. But you can actually make better aquafaba at home from dried chickpeas, and save both money and the resources that went into making the can that held the chickpeas. There are a few simple tips you'll need to follow.

Start with 2 cups dried chickpeas, sorted and cleaned, a piece of kombu seaweed, and water. Kombu is important, as it adds some minerals that make the aquafaba work better. You'll get the best results in a slow cooker or on the stovetop, not in a pressure cooker. Long, slow cooking extracts the most active ingredients from the beans. Use 6 cups of water, and cover the pan so you don't boil off too much liquid. Slow cook on low for 8 hours, or on the stove top on low for about 4 hours. When the beans are very tender but not falling apart, they are done. I like to refrigerate the whole pot so that the beans can continue to marry with the aquafaba, but you can strain them immediately after cooking, if you prefer. Discard the kombu. Measure the strained aquafaba, and if it is more than 3 cups, put it in a pot on the stove Cooking with Aquafaba and boil it to reduce it down and thicken it to about 2 1/2 to 3 cups. by Robin Asbell, Co-op Stronger Together Refrigerate for up to a week, or portion and freeze it. Save the cooked If there were a way to make amazingly tasty recipes, chickpeas for another use (see StrongerTogether.com for recipes). reduce food waste, save money, and replace eggs in , would you try it? Well, you can thank the (Continued on page 3) vegans for an exciting new phenomenon. Our plant- based diet friends have put their hive mind to the task of finding a vegan egg substitute, and in the process, created a whole new food for all of us to use. It's called "aquafaba."

What is aquafaba? This amazing "new" food is actually something we have been pouring down the drain for years. water, the solution that forms when you cook dried chickpeas, has now been christened with a new Latin-derived name. "Aquafaba," "aqua" for water, and "faba" for beans, can be made from any bean, but chickpea water works best. Because this liquid hasn’t commonly been used as a food, food chemists have yet to analyze it to understand how and why it works so well as a vegan egg substitute. Since it comes from chickpeas, it stands to reason that it contains and , and another chemical called "saponins." Saponins mix with water to create a soapy texture, which fluffs into a foam when aerated.

It's this ability to foam that makes aquafaba a fantastic egg substitute. With a little help from , 1612 Sherman Blvd Fort Wayne IN 46808 (260) 424-8812 Hours: Sunday 10-8, Mon-Sat 8am-9pm

2 3 Rivers Natural Grocery Co-op & Deli Currents April 2017 Mine. Yours. Ours: Owner News You Can Use News from the Board Elements of Cooperation: Understanding Our Foundation Cycle A Sales: by Stephanie J. Demorest, Board Member What does it mean to be part of this local food co-operative? Indeed, what is a co- April 5-April 18 operative organization? Why is our collective and individual health and growth dependent Special orders due April 15 upon our continued adherence to co-operative principles? Cycle B Sales: Many of us became members of this organization because of the high quality of local and organic foods offered, the connections we sense with fellow shoppers as well as the co- April 19-May 2 operative’s friendly employees, and the shared values of the co-op’s member base. These Special orders due April 29 are the appealing things we see on the surface. Yet, the foundational, unseen roots of this co-op go far deeper and extend farther than we have probably ever imagined. The Happy spring! Now that the days are distinctively rich purpose and integrity of our co-operative grocery is what I hope to reveal brighter after work you may be in this article. looking for more quick to the table First, let us look at the basic definition of the word cooperative as it relates to the identity meals as you clean up your yard or of our organization. A cooperative is “’an autonomous association of persons united sneak in a walk or family bike ride voluntarily to meet their common economic, social and cultural needs and aspirations before bedtime. You’ll find easy to fix through a jointly-owned and democratically-controlled enterprise.’” meal components on sale in both of our What?! That is a lot of big, fancy words. We need to break down this definition into some sales this month--from frozen veggies to basic parts that help us understand what it means practically. Autonomous, from autos quick-to-the-table ravioli, dinner mixes, (“self”) and nomos (“law”), means self-governing, independent, and free from outside canned beans, salsa and tomatoes. If a directive forces as much as possible. An association of persons united voluntarily is a group portable meal is more your style this of individual people relating with one another as a unit by their own choice. And the spring you’ll find organic bread from element of choice implies that cooperatives are open to people of various backgrounds. Cooperatives do not discriminate with regard to gender, social class, race, political Twisted Grains or Rudi’s along with preferences, or religious convictions. Membership is open to all who voluntarily enter into selected Organic Valley cheeses for the obligations that sustain the life of the cooperative. So far, then, we can say that the sandwich making and Feel Good cooperative is a collective of individuals who independently, willingly choose to relate and taquitos and Evol frozen burritos at work together in a self-governing body. reduced prices for quick prep.

The purpose of this relationship is to meet [members’] common economic, social and cultural Baking for and Easter meal or spring needs and aspirations. This meeting of needs refers primarily to the overall functioning of the cooperative body first and then to individuals who are part of the healthy, collective gathering? Let’s Do It Shredded body. The reason it must first refer to the cooperative organization itself is that none of the Coconut, Wholesome sweeteners, members can really benefit individually over time if the organization itself is not in a state Spectrum 32 oz safflower and of good health. Thus, each member choosing to associate needs to participate in some way. sunflower oil, and the local Food Snob It is through actual member participation that the organization is advanced and that gluten free baking mixes at sale prices individual needs are met. the first half of the month!

The final result is a jointly-owned and democratically-controlled enterprise. Member Stay hydrated with organic Knudsen contributions of both time and money lead to joint ownership of the organization. But notice the critical element of democratic control. The word democracy comes from the Greek juices on sale thru April 18 or try C2O words demos, meaning “people” and kratos, meaning, “control” or “rule.” A pure coconut water at 2/$3 for 17.5 oz. democracy is a governing style in which each of the individual people has a chance to Coffee lovers, rejoice! Our bulk speak with regard to governing choices. This does not mean that each individual may ultimately choose the direction of the entire group according to his or her own opinions caffeinated coffees are on sale for or needs; that would indeed lead to anarchy, literally meaning, “without rule” at all! $9.99 per pound this month! (The Bird Democratic control means that “members have the right to participate, to be informed, to of Paradise, Body, Mind, & Soul, and be heard and to be involved in making decisions.” (continued on page 5) Midnight Sun are Co-op Basics, remaining at the every day low price It’s easy to become an owner and you will of $8.99/lb.) Be proud of helping Own it! own an equity share of a local business! coffee farmers make a living wage We are Co+op, Stronger Together! with your purchase of fair trade coffee.

Interested in how Current Co-op Membership As always, owners save an extra 10% being a co-op products ordered by the case, even Total Owner Households-1,797 those on Co+op Deals or Owner Bonus owner works? Ask a Total Fully Invested Households-739 Buys. Cases are most often in quantities cashier for more New Households-6 (Feb 23-March 26) of 6 or 12. Go Co-op! information! *These numbers include Active & Inactive Owners

3 3 Rivers Natural Grocery Co-op & Deli Currents April 2017 Vegan Mayonnaise The elegant vegan egg substitute Now you are set to start cooking. When substituting with aquafaba, remember that it has Some aquafaba mayo recipes are none of the fat of eggs, so it's really more like egg whites. Egg whites give loft to angel made with just aquafaba and oil, with food cakes and , which are light and dry. It binds ingredients whether you whip it no other base. Adding creamy raw or not, and it holds bubbles if you whip it, but it doesn't make things rich or add thickness cashews gives this spread some weight and body like eggs do in cakes or mousse. Because of that, a little mashed banana, as well as a little nutrition bonus from pumpkin, or applesauce is often added to the recipe for a richer texture. You can add some the nuts. Be patient as you add the oil; oil, but be careful not to add it to the whipped aquafaba, or it will collapse. the slow process ensures that the oil and water mixture is fully emulsified, Aquafaba is great in savory recipes, too and won't separate later. A great starter aquafaba recipe is mayo. Once you have a jar of it in the fridge, you can

Ingredients use it in your favorite potato and pasta salad recipes, or stir in some garlic and herbs to ¼ c Aquafaba make aioli for dipping. You can use it like eggs to coat meat, fish or even tofu with crumb ¼ c Raw Cashews, soaked and coatings. Recipes that call for an egg or two to bind them are your best bets, like meat or drained nut loaves, veggie burgers, or savory breads. You can blend part tofu and part aquafaba 1 clove Garlic, peeled and sliced with seasonings, then scramble to make a softer, lighter version of a tofu scramble. 1 T Fresh Lemon Juice sprouted. In addition to seeds, lentils as well as many beans and grains can be sprouted. 2 tsp Dijon Mustard Lima and kidney beans are not to be sprouted as they contain high levels of lectins, a ½ tsp Salt naturally occurring toxin. ½ c Oil Note: Fabanaise from Sir Kensington’s, a mayonnaise made with Aquafaba, is on sale April 2 T Extra Virgin Olive Oil 19-May 2.

Preparation In a blender, combine the aquafaba, Eggless Chocolate Mousse cashews, garlic, lemon juice, Dijon and salt. Secure the lid and process, Ingredients Preparation starting on a lower speed and 4 oz Semisweet Chocolate (not chips) Melt the chocolate and allow it to come to increasing until the cashews are ¼ tsp Cream of Tartar room temperature. smoothly pureed. Stop and scrape ½ c Aquafaba In a stand mixer with the whisk attachment, down any bits of cashew that are on 2 T Sugar or a large bowl with an electric mixer, the sides of the blender container. combine the cream of tartar and When the mixture is smooth, remove aquafaba. Mix on low just to combine, then the plug from the lid and replace the raise the speed to high. Beat for 10 lid. Start on low speed, increase to minutes, until the mixture reaches firm high and process for 4 minutes. peaks. Sprinkle in 1 tablespoon of sugar Drizzle in the canola oil very slowly, and beat for 2 minutes, sprinkle in the in a thin stream. It should take a remaining sugar and beat for 3 more couple of minutes to incorporate it. minutes. Drizzle in the olive oil in the same Drizzle the chocolate gently over the manner. aquafaba mixture, and use a rubber Scrape the mayo into a storage tub spatula to gently fold the chocolate into the or jar and refrigerate. It will thicken whip. It will deflate quite a bit, but stay more as it chills. Keeps for up to a fluffy. Transfer to goblets, a bowl, or week, tightly covered. storage tub and refrigerate until set, about 30 minutes, then serve. © Robin Asbell, Co+op, Stronger Together © Robin Asbell, Co+op, Stronger Together First Friday Readings April 7, 7:30 pm in the Café featuring readers Seth Glick & Wesley Stevens

4 3 Rivers Natural Grocery Co-op & Deli Currents April 2017 There are many snap pea varieties of They grill up perfectly, too, as in Grilled interest to gardeners. One you might Vegetable Antipasto*. watch for at your co-op is Cascadia—a You'll often find these snappy veggies in nearly stringless, early variety. Other curry dishes. Find an irresistible recipe for varieties, like Sugar Snaps, arrive a bit a Sugar Snap Pea & Shrimp Curry with later. Some of these have strings that may coconut milk and lemon on or may not need to be removed, strongertogether.coop. depending on your preference. Choose snap pea pods that are bright Serve snap peas hot or cold, cooked or green, firm and blemish free—preferably raw, dipped in yogurt or tossed with no longer than about 2½ to 3 inches, pesto, roasted with olive oil, lemon, mint because they'll be tougher if overgrown. and garlic—you get the idea. Of course, you can eat snap peas out of hand (who The pods should snap, not bend. can resist?), but their sweet crunch is also Store them in the crisper section of the terrific in all kinds of salads, like the Pea & refrigerator (in a plastic bag with a paper Asparagus Salad with Ginger Cardamom towel is one recommendation; a produce dressing and the Udon Noodle Salad with bag is another). For the sweetest flavor, Pineapple on the next page. In both serve them as soon as possible after recipes, snap peas add color and purchasing and definitely within five days. texture—and meld beautifully with an They can also be blanched and frozen to array of other vegetables. Keep in mind preserve them for longer. For best taste, that you can substitute snap peas for snow use the frozen snap peas up within a year. Snap Peas peas in any recipe, too. To use, trim off the tip or pull the string if From Co+op, Stronger Together Snap peas are also delightful in cooked it's tough, but usually there's no need to do dishes, like stir fries, pasta and grain anything but pop them in your mouth. You dishes. One caution: Don't overcook snap might want to buy extra! peas or they'll lose their, um, snap. Just a *Find these and other snap pea recipes at minute or two should do it. In soups and www.strongertogether.coop. stews, add them just a couple of minutes before serving, while in stir fries you can © Reprinted with permission from add them along with the other veggies. Strongertogether.coop

Charred Snap Peas with Mint & Lemon Ingredients 2 tablespoons minced fresh mint 2 tablespoons olive oil 2 teaspoons lemon zest Sweet, crisp, no-fuss sugar snaps are an 1 pound snap peas 1 tablespoon lemon juice irresistibly perfect veggie package, 2 cloves garlic, peeled and minced Salt to taste combining the best traits of traditional green peas and snow peas. Like snow Preparation peas (Chinese pea pods), snap peas are Heat the oil in a large wok or skillet over medium-high heat. Add the snap peas and an edible-pod pea; both are called garlic and sauté over high heat, stirring frequently, for about 5 minutes until the peas "mange tout" or "eat everything" in French, are tender-crisp and slightly charred or blistering. Remove from the heat and stir in because every morsel is edible. A cross the mint, lemon zest and juice and a pinch of salt. Taste and add more lemon juice if between the garden pea (which needs to desired before serving warm. be shelled from the pod) and the snow pea, snaps have plump, rounded, pods Serving Suggestion and a snappy texture. The pods of the Poultry and fish pair well with this simple vegetable dish and leftovers can be chilled snow pea, on the other hand, are flattish, and served in tomorrow’s lunch salad. Change the profile of this dish by using a fla- and you can see the flattish, immature vored olive oil or seasoned, smoked or coarse-crystal salts, such as kosher or sweet peas inside. To seal the deal, snap Maldon. But proceed with caution, as flaky salts dissolve faster than granular salts on peas are considered the most flavorful of the tongue, resulting in a saltier flavor. Crush the flakes between your fingers the peas. and add a pinch at a time to suit your taste. Snap peas are an excellent source of folic © Co+op, Stronger Together acid and vitamin C, and they're rich in antioxidants. They are a good source of , vitamin K, vitamin A, thiamin, Eating for Energy presented by Dr. Caitlin Hernandez folate, iron and manganese, riboflavin, vitamin B6, pantothenic acid, magnesium, Sunday, April 9, 3 pm phosphorus and potassium. Since you eat Ready to revamp your eating patterns for spring? Dr. Caitlin will provide nutritional the pods, they're high in fiber, too. At just information about “high octane” foods to eat that bring natural energy to your body! And 35 calories per cup, it makes for a mighty discover those foods that zap your energy and slow you down. Includes an introduction to healthy snack food. the Ketogenic Diet. 5 3 Rivers Natural Grocery Co-op & Deli Currents April 2017

Pea & Asparagus Salad Udon Noodle Salad with Pineapple with Ginger Cardamom Ingredients 1–2 Jalapeño Peppers, seeds removed, 8-oz package Udon Noodles minced Ingredients 1 T Tamari 1 c Sugar Snap Peas (fresh or frozen), cut Salad 2 T Mirin (rice wine) into1” pieces 1 pound Asparagus, trimmed and cut ¾ c Pineapple Juice (if using fresh 2 Green Onions, thinly sliced into 1-2” pieces pineapple) 2 c Fresh Pineapple, diced (or one 20-oz lb Sugar Snap Peas 1 T Cornstarch can diced pineapple, drained, juice 2 Roma Tomatoes, cut into wedges 1 T Sesame Oil reserved) ½ head Romaine Lettuce, torn into bite- 1 c Carrots, peeled and thinly-sliced 4 oz of Chicken, cooked and cut into bite- size pieces 1 T Ginger, minced sized pieces ½ c Walnuts, raw or toasted (optional) 1 T Garlic, minced (about 2–3 cloves) Sesame Seeds for garnish

Dressing Preparation ⅓ c Oil In a large pot of boiling water, cook the udon noodles until just tender. Drain, rinse and ⅓ c Apple Cider Vinegar set aside. In a small bowl, whisk together the tamari, Mirin, pineapple juice, and corn- 1 T Sugar starch and set aside. 1 T Fresh Ginger, peeled and minced In a large skillet, heat the oil over medium-high heat. Sauté the carrots for a minute or 2 tsp fresh Ground Cardamom two, then add the ginger, garlic, and jalapeños. Sauté another 2 minutes, then add the ½ tsp Salt snap peas and sauté for 2 more minutes. Add the sauce and cook until thickened. Toss ½ tsp Ground Black Pepper the vegetables and sauce with the noodles, green onions, pineapple and chicken. Serve

Preparation warm or cold, garnished with sesame seeds. Blanch the prepared asparagus in a pot © Co+op, Stronger Together of boiling, salted water for 2-3 minutes, (Board, continued from page 2) or until al dente. Drain and set aside to Now that we understand the definition, let’s briefly consider how our particular co-op fits cool. within this framework. The Three Rivers Natural Grocery is a cooperative organization that In a medium bowl, whisk together all makes available to customers both natural and organic foods. The main difference dressing ingredients. between us and other distributors of this kind of food is that we are a cooperative. As just Add the peas, tomato wedges, and described, this means that we are an independent group of people who have joined asparagus and let sit 30 minutes. together by choice for the purpose of meeting common needs relative to food accessibility Serve on a bed of Romaine lettuce, through joint ownership that allows every owner to participate in the growth and direction drizzled with any remaining dressing of the organization. and garnished with walnuts. Thus, members willingly give in order to reap some very practical benefits for themselves and for the co-op. We give through payment of member dues and investments. We give © Co+op, Stronger Together by attending the annual meeting and casting votes for board members. We give through volunteer service in the store at sample stations, as board members, or with any of the individual talents we willingly offer to advance the co-op’s mission. On the most practical level of all, we give by devotedly shopping this local food co-op, not for the profit of an individual owner but to profit us all as owners. Kids And what do we receive as benefits? Availability of the best quality and variety of natural and organic foods at reasonable prices. Opportunities to learn about foods that advance good health. Association with people who share similar values regarding food and nutrition. The privilege of voting for board members to represent our interests in the advancement of the co-op’s mission and the opportunity to serve on the board to learn how Sunday, April 30, 2 pm to undergird and support the organization’s purpose. In conclusion, when you consider your membership with the Three Rivers Food Co-op, remember that your decision to become a member and to purchase your groceries from Calling all kids! Learn about our co-op uniquely connects you to this grocery store in ways that you cannot be connected fruits and veggies in our class to other stores at which you shop, simply because this is a cooperative grocery. Value that just for you! Taste testing connection, seek ways to pursue it to the deepest level, and be thankful that you get to be part of something that is much larger than your own individual experience! required! The Board is happy to announce two newly appointed members: Sarah Hyndman and Robert Novak. These recent appointments bring our board to nearly full capacity, with eight of the nine eligible seats now filled. ______

1 Hoyt, Ann, Cooperative Principles Updated, The Cooperative Grocer, issue #62, January- February 1996, quoted in Cooperative Board Leadership 101, p. 19.

2 Hoyt notes appropriately that this definition reads association of persons for the reason that the legal definition of persons includes companies as well as individuals. This is an important fact to note for the overall definition of a cooperative; however, in our case pointing out only the association of individuals is acceptable (ibid. 19).

3Hoyt, p. 21.

6 3 Rivers Natural Grocery Co-op & Deli Currents April 2017

. New to the Deli grab-n-go: Sosi’s Armenian Yogurt This Just In!: Dips! Available in Spinach Jalapeno or Artichoke Dill, these dips can be used many ways. Use it as a dip, New & By Special Request spread, marinade, topping, or drizzle. Try it as a Featured new items and news! Make your substitute for your usual mayonnaise, sour cream, cream cheese, and tzatziki. Pair with our handmade here own product request using the slips on the falafal! On sale all month for $4.99 board at the front of the store. Brought in by shopper request, Himalania Dark Chocolate Goji Berries are decedence meets nutrition. By Want to eliminate all the junk and filler from combining the antioxidant powers of both dark chocolate your dog’s diet? Look for frozen grain free dog and Goji berries, Himalania makes it possible to indulge food from Albright’s Meat right here in Fort your sweet-tooth while getting healthy benefits. Wayne! Available in 1# and 5# chubs. Discovered in the Himalayas 5,000 years ago, the Goji berry is considered to be one of the world's most Back for spring and summer nutritious fruit. For centuries, the Goji berry has been are Santa Cruz Organics honored among Asian cultures for its strength building Lemonades in Mango, properties associated with longevity. Strawberry, and Limeade. These, along with the entire Get your morning started with delicious! The 24 oz Greek Santa Cruz juice line, will be Gods Greek Yogurt is now part of our Co+op Basics part of our Co+op Basic program at just $3.99. The Chocolate Mocha is a new program for an every day flavor addition joining the black cherry, honey, nonfat, price of $2.49. Find them at a honey salted caramel, honey pomegranate, and bigger savings the first round traditional plain in the large size . We hear the chocolate of April Deals at 3/$5 or mocha tastes just like chocolate pudding. That’s not a bad $1.67 each. way to get your probiotics!

♫♪♫♪ Music in the Café Join us for April 4, 6:30-8:30 pm April 18, Dinner & 1st Tuesdays 6:30-8:30 pm a Movie Southern Appalachian 3rd Tuesdays Fiddle Music Jam Traditional Irish Music Featuring the (NOT bluegrass) Jam documentary Healing Words APRIL FEATURED ARTIST

Friday, april 21, 7 pm Janelle Young Jewelry

Healing Words: Poetry and Medicine tells the stories of patients whose lives have been Janelle has been making jewelry since the dramatically changed as a result of Dr. John early 1980s. With a love for nature she Graham-Pole and poetry therapist John focuses on natural materials with a little Fox's incorporation of poetry into their sparkle. You may have seen her creations recovery process. At a time when Americans in years past at Sage Traders or at local have grown cynical about health-care, this art festivals. Now she does a few art film affirms that poetry and art can build shows a year when she has the time. understanding and compassion between doctor and patient and help facilitate healing among the most critically ill. SATURDAY, APRIL 15, 10 am-4 pm

Hot bar, salad bar, and café selections BUY ART · SUPPORT LOCAL available for purchase. 1612 SHERMAN BLVD. FORT WAYNE, IN • 260-424-8812 7 3 Rivers Natural Grocery Co-op & Deli Currents April 2017

Three Rivers Co-op Natural Grocery & Deli

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

Management Staff Have a product you’d like to April Bickel Alisha Dunkleberger pose with? Perhaps the Jason Johnson Rosemary Mausser roving reporter will find you and snap your pick! BOARD OF DIRECTORS President Scott Kammerer Andrea buys her son’s vitamins, Vice President Nature’s Plus Animal Parade Daniel Whiteley Secretary/Treasurer KidGreenz at the co-op. He is a picky James Ringswald eater and not a fan of vegetables but these help him get his nutrients from Stephanie Demorest broccoli, spinach, and other green food. Sarah Hyndman She says “they make him feel better!” Lindsay Koler Robert Novak Aaron Schneider

NEWSLETTER STAFF

Editor/Design & Layout Heather Grady

Want more? Owners can sign up for our owner only newsletter to get Valencia Oranges are a recent unadvertised specials, addition to Steve’s cart. On one his deli menus, fliers, and shopping trips a member of our Produce info about events. Non- staff (who he now calls “Valencia”) sliced owner shoppers can up a naval and Valencia orange for him to receive a monthly taste. He thought the Valencia tasted so newsletter as well. Send good that he’s been buying them regularly ever since! (He was pretty impressed with an email to that service too!) If you’d like to give a fruit [email protected] or or veggie a taste test and we don’t have A staple for Candace are our Bulk visit our webpage at one out for sampling during your visit just Mixed Nuts. The are “fresh and full of www.3riversfood.coop/ snag the Produce staff person and ask! We flavor, not full of grease and salt.” She newsletter/ want you to love what you take home and eats a little each day as she knows they come back for more! are good for her!

8 3 Rivers Natural Grocery Co-op & Deli Currents April 2017 (260) 424-8812 April 2017

1612 Sherman Blvd Fort Wayne IN 46808 Hours: Sundays 10 am-8 pm, Mon-Sat 8 am-9 pm www.3riversfood.coop

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