Who hasn’t marveled at the fact that unsweetened or naturally sweetened products cost more than those made with high-fructose corn syrup or that foods with hydrogenated oils are cheaper than those without, or, that fruits and vegetables grown organically are more expensive than those foods made from genetically engineered seeds, grown with chemical fertilizers and sprayed with pesticides? Where along the march toward progress did more steps away from nature make a product less expensive and products with simple ingredients, free of additives become so expensive? Who hasn’t sighed with bewilderment when a single bag of groceries cost $60?

            We’re not going to get too much into the politics of subsidies and agribusiness here, we must be honest, shopping the co-op can sometimes force us to ask these questions. Our own particulars, as a small, non-urban, independent co-op, mean that we have few deliveries and low inventory, and so don’t benefit from discounting programs that larger stores receive.

            Many shoppers come from penny-pinching ideals and thrill at a bargain. But over time, our own families have come to shift their values when it comes to the percentage of income we spend on our food. We spend more of our monthly budget on groceries because we believe in organic, local and whole food cooking, whenever possible, but also because we value eating at home, and on a deeper level, feel more sustained by these choices. It is possible to shop the co-op affordably, and to concentrate on using our bulk basics, such as beans and whole grains, and fresh produce that form the building blocks of a healthy diet for ourselves and the planet.

            In this time that we celebrate Co-op Month and honor cooperative values, it’s easy to look back on our more than 30 years of history and say, “My how we’ve grown,” but, really, though our ranks now include nearly 1800 members, more staff, more space, more products, more, more, more, our values have never wavered. We are still the same store that began as a group of folks who chose to say, “No” to the increasing presence of highly processed Frankenfoods on the market. The world has changed around us since we began, but, at the same time, it hasn’t.

            The worries of the past are still with us—perhaps even more visible. Just in the last few months, a major egg recall has brought the unsavory aspects of factory chicken farming to light. The recent ruling against genetically engineered sugar beets that dominate the marketplace, and the risk of cross-pollination to organic crops, also highlights the tendency over time toward consolidation and reduction in diversity, in farming, as in business. As an independent store, we prefer to foster a community-minded atmosphere with our members as well as anyone who happens to walk in.

            Just as the co-op’s founders worked with their neighbors to make the buying club a success, our buyers have also worked with local and independent vendors and farmers whenever possible. Our first-ever Local Harvest Fest on Sept.25 featured samples and discounts from local and regional vendors, and gave our shoppers a chance to meet some of our loyal suppliers and growers.           

            That low-key, familial atmosphere is just what Board member, produce grower & chicken farmer Janna Goerdt found when she talked to members about how and why they shop the co-op. See page two to read the comments that some of you—our members—shared about why you keep coming back.

            We can’t all get “back to nature,” but we can certainly look to nature for guidance, and we can look to the basic foods as an ideal. At the same time, we are equally concerned about the future—the future of the soil, the crops, our children, and our children’s children. Part of the choice of shopping here is a decision to support growers and companies who choose not to use harmful pesticides on their crops and antibiotics on their animals, who respect the earth enough to think how their fields might fare in the long term instead of searching for the quick fix.

            Innovations in farming have helped grow more food for more people, in more parts of the world, it’s true. But when those practices create a monoculture and limit the natural diversity of the land, and when farming practices begin to sap the nutrients from the food as well as the soil, we have a problem. But somehow, even as the politics of organic and close-to-home foods becomes more popular, it’s no easier to achieve, and not necessarily more affordable.

            Sometimes it feels as if we’re swimming against the current. And maybe we are. The culture we live in—farmers, companies, distributors, retailers, and consumers alike—has long been steeped in the idea that food must come cheaply and it must come fast. But, whether it’s popular, easy, or fast, we’re sticking with our original values. After all, all we want is just good food—for ourselves and for future generations.

            Thanks for supporting us in Co-op Month, and every other month of the year. We couldn’t be who we are without you.

           

As you might have read in this month’s newsletter, a low-glycemic diet has  appeal for diabetics, dieters and anyone looking to regulate blood sugar  and choose more satisfying meals without buying specialized foods. Here’s a quick survey of the co-op’s low glycemic offerings.

 Produce:

  • Most vegetables and fruit are OK.
  • Sweet potatoes and yams are lower on the GI Index than potatoes, but still higher than most vegetables.
  • Use fresh herbs to add flavor to whole grain dishes.

 Dressings & Condiments:

  • Low-fat mayos include Nayonaise, Spectrum Light Canola Mayo
  • Use olive oil instead of dressing
  • Spray-on vinaigrette makes it easier to control amount being used

Jams:

  • Sorrell Ridge Spreadable Fruit

Peanut and other nut butters:

  • are a good source of protein.
  • Soy nut butter is slightly lower in fat than peanut butter.

 Crackers:

  • Look for whole grain crackers with no hydrogenated oils.
  • Dr. Kracker’s are high in fiber and protein.

Bulk Foods:

  • Beans & Legumes: contain no fat or cholesterol; high in protein & fiber; and they are inexpensive to buy in bulk.
  • Nut & Seed Cooler: soy and whey protein powdersl pumpkins & sunflower seeds.
  • Grains: brown rice, basmati or long grain
  • Olde World Pilaf
  • Quinoa—high in protein for a grain
  • Barley
  • Whole wheat pasta, flour
  • Dried soup mixes—black bean, refrito, split pea

Spices:

  • Use liberally to add depth and flavor

Snack mixes:

  • Most are too high in carbs.
  • Avoid dried fruits; only use small servings of nuts because they are high in fat.
  • Try tamari roasted pumpkin seeds, soynuts, Tex Mex mix, wasabi party mix, energy nuggets.

 Groceries

  • Bob’s soup mixes
  • Fantastic Foods mixes
  • Broths for making homemade soups
  • Eden’s varieties of whole grains
  • Canned beans and Beans/Grains mixes from Eden
  • Canned fish: watch the fat content, but it can be a good source of protein. Choose fish canned in water.
  • Whole wheat pasta: sprouted wheat varieties are higher in protein
  • Hot Cereals: Kashi 7-Grain Pilaf, Bob’s High Fiber cereal
  • Cold Cereal: Kashi Go Lean, Nature’s Path Flax Plus, Optimum Power & Optimum Rebound

 Sugar Substitutes:

  • Plant-based sweeteners that have no calories are stevia and erythritol

Herbal Teas:

  • Are a good, caffeine-free, sugar-free hot beverage

Beverages:

  • Mix fruit juice with water or carbonated water to replace soda. Zevia is calorie-free.

Snacks/Chips:

  • Food Should Taste Good Multigrain Chips
  • Real Foods Corn Thins
  • Clif Builder’s bars
  • Luna protein bars
  • Nature’s Path Optimum Energy bars
  • Kashi TLC peanut butter bars
  • Prana raw bars

Refrigerated:

  • Beverages: flavored water, soy milk
  • Tofu: good source of protein and calcium, no cholesterol
  • Yogurt: choose sugar-free, low-fat varieties
  • Hummus: great as a dip or sandwich spread
  • Earth Balance Spread and Buttery Sticks
  • Kefir

 Frozen

  • Meats: local and antibiotic-free meats, some organic meat. Free-range meats are usually leaner.
  • Quorn roast is a great vegetarian source of protein.
  • Gimme Lean has great sausage taste without the fat.
  • Food for Life sprouted grain breads; Alvorado Street Bakery’s Diabetic Lifestyles low-glycemic bread; French Meadow’s Hemp and Men’s Bread are higher in protein.
  • Frozen fruits and vegetables: use vegetables to round out a meal; use fruits as a sweet-tasting treat.

If you missed our cheese making classes in October and  are looking for a fun, dairy-fied winter activity, you can rent our copy of Ricki “The Cheese Queen” Carroll’s DVD Cheesemaking 101. She promises the secrets to making fresh creme fraiche, farmhouse cheddar, fromage blanc, mascarpone, mozzarella, queso blanco & ricotta. To check out the DVD, ask a cashier. Rental fee is $3, plus a deposit of $5 to ensure that the DVDs keep coming back!

Bear in mind, we  look forward to holding more cheese classes in the early part of  2010!

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