October/November 2009

Local Profile:

TALKING TURKEY WITH FERNDALE MARKET Page 8

INSIDE THIS ISSUE How to Shop Gluten-Free: Navigating the Co-op Page 3

Introducing Carrie Obry Page 4

Divine Interaction Page 6

Holiday Traditions Start Here Page 13

FROM THE EDITOR 13750 County Road 11 Burnsville, MN 55337 952.891.1212 • Fax: 952.891.1286

www.valleynaturalfoods.com Published bi-monthly by Valley Natural Foods, a community-owned co-op open to everyone.

Production Charli Mills, Editor Susie Hessburg, Copy Editor Ann Rauvola, Design and Production Cooperative Printing, Printer Cover and Local Profile Photos by Charli Mills

Staff

Kathleen Boegemann, Operations Manager Jackie Dvorak, Financial Manager Kim Dvorak, Produce Manager Stacy Gangestad, Merchandising Manager Charlotte Gouette, Front-End Manager Orlando Haripal, Fresh Foods Manager Naomi Lundberg, Wellness Manager Susan McGaughey, General Manager Charli Mills, Marketing Communications Manager Paul Nutting, Meat & Seafood Manager Paula Sahin, Human Resources Manager Jill Webster, Deli Manager

Board of Directors Bill Dumler, President Diedre Jones, Vice President Alan Rupp, Secretary Dick Ellsworth, Treasurer Ruth Block Steve Cassity LeAnn Lundberg

The earth only has so much bounty to offer and inventing ever larger and more ~ Ben Elton notional prices for that bounty does not change its real value. When we are surrounded by so much abundance it is often difficult to imagine the value of that bounty. Take for instance apples: they seem so common until this time of year when we have so many choices from sweet and crisp to tart and pie-perfect. After the apples are gone, we sense their value more keenly and await the next bounty. Seasons can teach us a lot about value. So can gluten intolerance. We live in an age where bread is bountiful and do not realize its value until one day we find out that the main ingredient that binds the bread is no longer friendly to our health. This is true for many of us and you can read more about gluten intolerance throughout this issue. However, the real value comes through understanding that the bounty still awaits despite a gluten intolerant existence. This time of year we rejoice that both apples and turkeys are gluten-free. Valley Natural Foods has a special bounty to offer everyone and especially those struggling to figure out how to eat gluten-free. This is an issue you will want to hang onto for future reference. From Eileen Johnson’s article on page 3 to shopping tips with a local gluten-free guide on page 11, this issue is full of bounty. You will delight in the discoveries and value what our co-op has to offer. Even if you are not coping with gluten intolerance, this issue holds some bountiful gems. Local writer, Tara Carlson made some new friends while covering the local profile on Ferndale Market (starting on page 8). Find out why we are so excited for our newest co-partner under the Down in the Valley label. We wish you all a bountiful table this Thanksgiving with or without gluten and thank you for valuing local, natural and organic food and products.

Naturally Yours, Charli Mills

Ads printed in this publication are not necessarily endorsed by Valley Natural Foods. Proud Member of:

CO - OP PRINCIPLES

Co-ops are trusted for living up to their ethical values based on the following principles: 1. Open and voluntary membership.

5. Education, training and information.

2. Democratic member control.

6. Cooperation among cooperatives.

3. Member economic participation.

7. Concern for the community.

4. Autonomy and independence.

SEEK I N G W ELL N ES S by Eileen Johnson, RN

Navigating the Co-op

How to Shop Gluten-Free:

“Change is hard because people overestimate the value of what they have–and underestimate the value of what they may gain by giving it up.” – James Belasco and Ralph Stayer from their book, Flight of the Buffalo. How often do we struggle against something new, only to find great joy and relief when we make a needed change in our lives? This may be true when making the change to a gluten-free diet. For those who are sensitive to gluten, the process can be confusing and difficult, but the end result can be a lifetime of more energy, a healthier digestive system and feeling profoundly better in many ways. Here are some tips for making the gluten-free transition a little easier at Valley Natural Foods: • Look for red gluten-free tags on the shelves below gluten-free items. The red tags indicate what that company has labeled the product as glutenfree. For your safety, the co-op follows company claims on packaging. Consequently there may be unmarked gluten-free items. Call the company if their product appears to have glutenfree ingredients but is not marked as such. • Companies that are labeling their products gluten-free make it easy to pick out suitable choices. However, no laws presently exist that define gluten-free although the FDA has proposed guidelines. They are carrying out a study this summer to see if proposed gluten-free labeling is clear and appropriate. Check www.csaceliacs.org or www.fda.gov for the latest update. • Shop the perimeter of the store to find

foods that are easily seen as glutenfree: fresh fruits and vegetables; unprocessed meats; raw nuts; dried beans; and gluten-free grains like rice, quinoa and millet.

• The store features gluten-free foods

and recipes at the demo kiosk and throughout the store the third Thursday of every month. From 3:00-6:00 p.m., you have an opportunity to taste before you bake and before you buy. You will also find archived gluten-free recipes in a labeled box between the produce and bulk areas. • In addition to Gluten-Free Day, there is an online archive for gluten-free recipes: www.valleynaturalfoods. com/GlutenFreeRecipes.cgi. Subscribe to Healthy Updates, the co-op’s weekly e-newsletter at http://www.valleynaturalfoods.com/signup.shtml to receive a new gluten-free recipe every week. • The wellness department is labeling gluten-free supplements and compiling information on gluten-free cosmetics. Living Without magazine recently wrote an article on lipsticks and lotions in their February/March 2009 issue. Current issues are available for sale at checkout. • Get to know the gluten-free “hot spots” in the store: • Freezer case of gluten-free bread products like breads, tortillas, bagels and muffins sits across from the alternative dairy case just beyond the demo kiosk.

• Gluten-Free 101 by Carol Fenster, PhD • Wheat-Free, Gluten-Free Cookbook for Kids and Busy Adults by Connie Sarros • Special Diets for Special Kids by Lisa Lewis, PhD

Despite these tips, shopping glutenfree can be overwhelming. Many staff members are familiar with the gluten-free diet and would be happy to point out gluten-free items. Make a free appointment at customer service to meet with the staff RN. If you would like, you can request a free tour for your group or family by e-mailing [email protected].

Look for color-coded shelf tags to make shopping easier: Red: gluten-free Blue: dairy-free Green: local Many products that Valley Natural Foods makes from scratch will have a distinct red GF label. Local products on page 12 are also indicated by this label. Let the color red guide your gluten-free choices.

• Trail 5 contains fantastic baking mixes and gluten-free packaged treats and cookies.

Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at

• The gluten-free bakery case near the salad bar contains an assortment of yummy breads, cookies and cakes. Ask the bakery ahead of time to make a gluten-free cake for any occasion.

She offers free 20-minute consultations. Ask her about the FirstLine Therapy program.

• Some helpful websites: • www.csaceliacs.org • www.foodallergy.org • www.twincitiesrock.org • The wellness department also sells

books at 15% off the retail price. Educational books available:

• Gluten-Free Gourmet baking recipe books by Bette Hagman • Easy Bread Baking for Special Diets by Nicolette M. Dumke

[email protected].

Check her availability or schedule a visit by calling customer service at 952-891-1212, #221. For more wellness information, visit our website at www.valleynaturalfoods.com and click on the Healthnotes icon found at the bottom of the page. Our recommendations are only general guidelines, not prescriptions. In the event that you use any information obtained here, you are prescribing for yourself—which is your constitutional right. However, Valley Natural Foods assumes no responsibilities for your choices. If you feel you may have serious health issues, please see your physician or other licensed healthcare provider for a medical evaluation. We hope to be an invaluable resource in your over-all plan for health and wellness. PA G E 3

EXPERI E N C E T H E TA S TE

Vegetable Soup with Meatballs 1 lb. carrots 1 large onion 4 stalks celery Garlic powder to taste 2-14 oz. cans diced tomatoes 6 C. chicken broth

Last month Valley Natural Foods met up with co-op member, Janelle Meier. She grew up with a gluten intolerance that taught her how to cook and bake a different way. Now with a family of her own, she continues to whip up gluten-free meals in her kitchen while also sharing some of her baking mixes at local farmer’s markets. In the following recipe, Meier combines two of her favorite recipes (both altered to be gluten-free) to create a fantastic fall soup.

6 C. water Salt and pepper 10 oz. baby spinach Slice carrots into half-inch wheels. Coarsely chop onions and slice celery. Place carrots, onions, and celery in a large stockpot and sprinkle with garlic powder. Sauté vegetables in olive oil stirring occasionally for approximately 8 minutes or until vegetables begin to soften. Add tomatoes with their juice and chicken broth to the stockpot when carrots are crisp tender. Add 1 tsp. salt and ¼ tsp. black pepper. Heat to boiling, then reduce heat, cover, and simmer for 10 minutes stirring occasionally. Turn up the heat, add spinach, and return to boiling. Reduce heat again to low, cover and simmer for 10 minutes. Add meatballs to soup and stir to incorporate.

Baked Mini Meatballs 1 lb. grass-fed ground beef 1 Tbsp. Chuckwagon Charli Seasoning ¼ C. chopped sun-dried tomatoes packed in olive oil Preheat oven to 400 degrees. Place all ingredients in a medium bowl and mix together by hand. Shape meatballs using a melon-baller. Arrange meatballs on a nonstick cookie sheet and bake for 10 -12 minutes or until firm.

We have enjoyed meeting co-op members in their kitchens to share good food and cooking tips. We will now turn over this column to a local food blogger, Carrie Obry, starting next issue.

PA G E 4

Introducing Carrie Obry We make love in deeds. And then in words. And then in food. –Marge Piercy Although I can see how the conclusion might be drawn, I certainly didn’t grow up in the kitchen. I didn’t eat long, lavishly home-cooked meals at the table with my family. We ate things like meat, potatoes, corn and peas, and seasoned our meals with salt, pepper, mustard and ketchup. The division of labor in the kitchen was just as simple as our food. My mom cooked every one of our meals. My dad’s only job was to show up, mash the potatoes, and eat. It wasn’t until I was in my first relationship that food naturally became a major part of my life. Unlike my parents, my partner and I discovered each other through food. We subscribed to a CSA and experimented with cooking based on whatever vegetables the farm sent our way. We’d reference our favorite cookbooks (primarily Deborah Madison’s Vegetarian Cooking for Everyone), write down our original recipes, and play Beatles records while we perfected the sauté. One day, his mom asked me where I learned how to cook so well. I was so surprised she asked this question that I didn’t know how to answer. Somewhere along the line, I had learned how to cook.

Food demonstrations are free and include samples and recipes, events are free and classes require pre-registration.

CO-OP C A L E N D A R

I often ask myself why I like cooking so much– and every time I come up with at least twelve answers. Here’s one of them. Cooking is something I can commit myself to. I think about that fantastic scene in Julie and Julia when Julia Child, played so joyfully by Meryl Streep, and her husband first arrive in Paris. Over an impossibly charming dinner, she emphatically poses a question to her diplomat husband about how she will spend her time in France: “But what will I doooo?” she implores. All she knew was that she loved to eat. The rest is history, I suppose. Child committed herself to cooking, transformed her life, and fundamentally changed American kitchens. So in case anyone asks, that’s why I love cooking. Creativity, passion and determination all come together when you set out to cook a wonderful meal. Please watch for my column, The Sense of Taste, starting in the December/January 2010 issue of This Is Living Naturally. I hope to give you all something wonderful to doooo. Carrie Obry is an editor and writer with a deep, sometimes inexplicable love for food. She has a master’s degree in literature from New York University and works in book publishing. She blogs at www. EdibleCities.com and started the Minneapolis-St Paul Ghetto Gourmet, where she plans and cooks five-course meals for 20 guests at a time. Contact her at [email protected].

Pre-register for a class by calling 952-891-1212, #221.

Key: D = demonstration E = free event C = class

Saturday, October 3

Juicing: Wisdom of Roots

D

12:00-3:00 p.m.

Monday, October 5

Budget Meal: Eggplant Stew & Couscous

D

3:00-6:00 p.m.

Thursday, October 8

Raw Demo: Fresh Tacos

D

3:00-6:00 p.m.

Friday-Sunday, October 9-11

Vita-Mix Demonstration

D

11:00 a.m.-6:00 p.m.

Thursday, October 15

Gluten-Free Day: Holiday Preview

D

3:00-6:00 p.m.

Sunday, October 18

The Simmering Slow Cooker

D

12:00-3:00 p.m.

Saturday, October 24

Pumpkin Day

D

12:00-3:00 p.m.

Sunday, October 25

Cooking Simple

D

12:00- 3:00 p.m.

Saturday, October 31

Skillet Time

D

12:00-3:00 p.m.

Monday, November 2

Budget Meal: Turkey Curry

D

3:00-6:00 p.m.

Saturday, November 7

Holiday Preview

D

1:00-4:00 p.m.

Thursday, November 12

Raw Demo: Mock Turkey Loaf

D

3:00-6:00 p.m.

Saturday, November 14

No-Turkey Thanksgiving

D

12:00-3:00 p.m.

Sunday, November 15

I’ll Take Dessert

D

12:00-3:00 p.m.

Thursday, November 19

Gluten-Free Day: Holiday Cookie Baking

D

3:00-6:00 pm

Sunday, November 22

At the Last Minute

D

12:00-3:00 p.m.

Saturday, November 28

Quick Fix

D

12:00-3:00 p.m.

Sunday, November 29

Let’s Use the Slow Cooker

D

12:00-3:00 pm

PA G E 5

STORIE S O F C OO P ER ATIO N photo by Kim Naylor

Divine Interaction

October is a busy month. Not only is it Co-op Month and Celiac Awareness Month, it is also Fair Trade Month. Embracing all three elements, this gluten-free product is made by a Fair Trade cooperative. In recent years, many of us have become increasingly concerned about where our food comes from, who makes it, and how it gets to our grocery store shelves. As you track the origin of your produce (“Were these apples grown locally?” “Who grew these carrots and what is their story?”), do you ever wonder where your chocolate comes from? We all know that chocolate is made from cocoa beans, but did you know that 70% of the world’s cocoa is grown in West Africa? Cocoa farming is a difficult process. After being harvested, beans must undergo a long process of fermentation and drying. The trees are vulnerable to various diseases and pests, and although chocolate is one of the world’s favorite treats, the cocoa price often dips below a level that will sustain Is Chocolate Gluten-Free? small-scale cocoa farmers. In 1993 several cocoa The answer may be a surprise, farmers in Ghana came but not all chocolate is glutentogether and formed a cooperative, Kuapa free. Nuts or dried fruit in the Kokoo, to organize chocolate may be dusted or farmers in an industry coated with flour. Chocolate where their voices were not being heard. Kuapa is highly susceptible to crossset up a licensed buying contamination. If it does not company that would read, “Gluten-Free” then contact be run by farmers and for their benefit. With the company directly. support from Twin Trading, The Body Shop and Comic Relief in the UK, Kuapa secured the resources to create their very own Fair Trade chocolate brand called Divine Chocolate. Kuapa Kokoo quickly developed a reputation for being fair and honest. In Ghana, the cocoa scales and control of the scales is tremendously important. A cocoa farmer can easily be robbed by unscrupulous clerks that rig the scales to cheat farmers out of the full value PA G E 6

of their crop. Kuapa Kokoo put power over the scales into the hands of farmers by making sure that each village had its own scale and its own elected clerk or village recorder. Further, through its commitment to Fair Trade and sale of cocoa to the Fair Trade market, Kuapa Kokoo was able to return greater benefits

to cocoa farmers. Its membership quickly grew, and today the cooperative has over 45,000 members and produces 1% of the world’s cocoa. Divine Chocolate is now a leading Fair Trade brand in the UK, and the success of Divine means that farmers have a secure source of Fair Trade income that continues to grow year after year. Kuapa Kokoo invests its Fair Trade income in building schools, sinking wells for clean drinking water to villages, providing mobile medical clinics for farmers in remote growing regions, and fostering women’s income generation projects to help women earn additional income for their families when the cocoa season is over. To further its mission and increase benefits for cocoa farmers, Divine Chocolate launched a US company to expand into the American market. In 2006, Divine Chocolate Inc. opened in Washington DC to bring fantastic Fair Trade chocolate to US consumers. Kuapa Kokoo owns one-third of Divine Chocolate in the US, and profits from the US continue to benefit the farmers who proudly have a say in their own company. So next time you see a bar of Divine Chocolate on the shelf adorned with traditional Adinkra symbols from Ghana, keep in mind the extraordinary story behind the delicious chocolate and what it took to get it there.

Annual Membership Meeting 2009 Monday, Oct. 12 6:00-8:30 p.m. Rosemount Community Center RSVP to [email protected] Full agenda, online ballot and Annual Report at www.valleynaturalfoods.com

Welcome New Member-Owners Akehurst, Tony Allstot, Stacie & Steve Amend, Laura & Bill Atkinson, Janet & Justin Bachert, David & Aimee Bast, Katie & Andrew Bauer, Fran Bauer, Laura & Skiba, Martin Beadle, Joan Bellendier, Laura & Ron Bielinski, Margaret & Martin Bixby, Kristina Bolduc, Paula & Terry Broeker, Christina & Michael Buhain, Dawn & Joseph Capri, Isabella Carroll, Stefany & Brenda Casper, Christine Cohoe, Evan Marie & Chris Colchin, Kari & Eric Collum-Johnson, Alenda & Johnson, Jr. & Shelly Davis, Ellis Demoret, Daniel & Kyte Ditmarsen, Sandra Dixson, Rachel & Tony Doherty, Susan & John Dunley, Michael & Judith Eggleston, Jeanne & Taber, Rhett Eickholt, Patricia & Wrolstad, Paul Eider, Nicolle & Jake Ellis, Rick & Stephanie Evans, Julie & Jeffrey Finch, Deborah Freeman, Mary Jane Gamm, Carrie & Mark Garcia, Gilbert Garrity, Michelle & Darby Gates Gilmore, Kathleen & James Getschel, Niki & Keith Gillies, Janet & Greg Grad, Robert & Theresa Graff, Mary & Robert Gudmundson, Cori & Mike Harrold, Julie & Peck, Ted Hogan, Kristin Holmberg, Karl Horgen, Betty & Paul Hotchkiss, Amy & Matt Hotvet, Evonna & David Howard, John & Karen Hoyal, Rena & Achim Isebrand, Susan & Eric Jasken, Adam & Klette, Sarah Johnson, Georgia & James Johnson, Susan & Brian Justen, Mark Kelly, Elizabeth & Michael Ketterling, Marvin Kistner, Jenni & Jerry Klimek, Lorilea & Otmar Korsmo-Kennen, Peggy & Kennon, Michael Korte, Celeste & Steve Krause, Beth & Brad Krocak, Anne & Voigt, Chris Larson, Sandy & Jim Lindstrom, Jonathan & Lori

Livingston-Kassa, Theresa & Gross, Bernie Marut, Kendra Mcbride, Casey & Swanson, Pam Milbert, Melane Miranda, Kate Mitchell, Colleen & Glenn Mosey, Pat & Steve Muhammad, Georgia & Rashad Myhre, Mary & Steven Nemes, Silvie & Chad Ness, Barbara & Gerald Nguyen, Suzanne & Son Nichols, Kimberly & Brown, Matthew & Laura Niemeyer, Emily Nikkola, Tom & Romero, Vanessa Northwick, Joyce & Ted O'connell, Patrick & Janet Opel, Nancy & H. Craig Overweg, Heather & John Pasek, Jennifer & Bryan Patton, Kathleen Pazahanick, Jeff & Nicole Peterson, Lynne & Marc Phillips, Julie & Joel Proskin, Sharon & Gerald Quiala, Michelle & Springob, Cathy Ann Quinn, Susan & Ammons, Charles Reichstadt, Anne Reid, Danelle & Timothy Rezmer, Deborah & Stephen Rich, Karen & John Rioux, Pierre Roff, Amy & Chris Rolando, Cheryl & Marc Rusinko, Kristy & Nathan Sarych, Jennifer & Thomas Schroer, Rhonda Schwichtenberg, Marlene & Leon Senn, Laura & Peterson, Holger Sevig, Sandra & Gerold Shepard, Joy Skinner, Constance & Tim Solomonson, Donna Space, Katherine Sparby, Donna Spice, Cassandra & Ryan Stendera, Lizz & Matt Stick, Randall & Warren, Jo Ann Stover, Cheralee & Keith Sullivan, Laura & Pat Sutter, Ryan & Esther Szabo, Ors & Csalfavo, Anita Tellman, Susan & Theodore Terrell, Karen & Stephen Thamert, Barbara & Robert Thomas, Errol & Angela Timmer, Beth & Mike Unruh, Debra & Harvey Urbia, Tara & David Volden, Kristen & Tom Walker, Rochelle & Jimmy Wall, Jennifer & Mitchell Welch, Cody Wolf, Tammy & David Workman, Chandra & Zeman, Sean Youness, Bryan Zander, Karen & Scott

DIRECT FROM THE BOARD Where are all the young cooperators? We know you are out there. We see you as our fans on Facebook and we know you shop our trails. We want you to know that the board is very interested in working with the next generation. While we are all celebrating the recent recognition of our co-op, we also understand all the hard work it took over three decades to arrive at excellence. To continue to the next level requires renewed leadership. Yes, the board wants, you! While we have enjoyed much growth and success, we also face the challenges of an uncertain economy. The cooperative model is standing out as a good way to do business. However, a true cooperative model is built on a foundation of democratic control. Member-owners have the privilege of voting and serving on the board of directors. Once again, the vote for this year’s board of directors is uncontested. We strongly urge the next generation to consider running for the board next year. Current members of the board are willing to answer questions and lead the way. Just reach out to us at our e-mail address: [email protected].

You can also meet current board directors at the annual meeting. Valley Natural Foods has always had a strong show of support from member-owners at the annual meeting and we are expecting another great turn out. Here is the meeting agenda:

6:00-7:00 p.m. • Registration—one signature per household required • Free light appetizers, dessert and hot beverages

7:00-7:15 p.m. Awards Presentation to honor

individuals who contributed to the co-op winning two Communications Excellence awards. Also honoring our very own Co-op Rocks stars.

7:15-8:00 p.m. Carol Ford presents* 8:00-8:30 p.m. Business meeting, survey and vote results 8:30 p.m. Prize Drawings (1/4-side of beef winner

and email address update gift certificate give-away)

*This year's speaker is CSA owner, author and greenhouse garden expert, Carol Ford. Ms. Ford will sign her new book The Northlands Winter Greenhouse Manual from 6:00-7:00 p.m. Be sure to RSVP at customer service by October 11 or call 952-891-1212, #221. You can also e-mail your RSVP to: [email protected]. The co-op will offer member-owners a 15% discount in November in place of your regular 5% but you must RSVP and register (sign-in) at the meeting to qualify. We look forward to seeing you there! PA G E 7

LOC AL P R O F I L E

by Tara Carlson photos by Charli Mills

Thanksgiving is drawing near and what comes to mind first…TURKEY! Although we are just beginning to plan and prepare for our turkey dinners, the Peterson family, who owns and operates Ferndale Market in Cannon Falls, MN, talks turkey all year long.

When asked what’s in store for the next generation, John and Erica Peterson responded with, “There is no pressure. It is up to them. Every generation has put a different twist on the farm and we look forward to what the future holds.”

Over seventy years ago a spark of passion was ignited and a family tradition began. Fern and Dale Peterson established roots in Cannon Falls and began a turkey hatchery. To monitor the temperature and rotation of eggs, as well as the day-old turkeys called polts, Fern and Dale kept the incubators inside their own home. Fern and Dale were committed to raising and caring for quality turkeys. Not only did turkeys grow up in Fern and Dale’s home, but so did their children. Their eldest child, Dick, continues the turkey tradition, by specializing in raising practices. Dick worked with his father for years and described what is was like, “always enjoying turkeys and enjoying the way of life” on the farm. Due to his passion and interest in turkeys, Dick stayed on the farm after marrying his wife Jane. When asked about their favorite memory on the farm, together they responded with, “Watching our children, John, Katie, and Maren grow up in this setting.” After Dick and Jane’s eldest son graduated from college, it wasn’t long before he was drawn back to work side-by-side with his parents and live on the farm again.

Ferndale Market is truly a hidden gem. A fully operating turkey farm and small store, Ferndale Market promotes, “Good Food. Sustainable Living.” The Petersons want you to think about where your food is coming from and be intentional with your actions. They hope the market is a place where you can do just that. Ferndale Market is a crisp, clean, bright and beautiful store filled with fresh, Minnesota-produced meat, milk, cheese, seasonal produce, specialty foods and products such as snacks, spices and soaps, and of course their own whole and ground turkey breast. Located just thirty minutes south on Highway 52 and County Road 24 in Cannon Falls, Ferndale Market is definitely worth discovering after a short, easy drive.

talking turkey with Ferndale market

In August of 2008, John returned to the farm with his wife Erica, and together they began to pursue fresh ways to market turkey. Fern and Dale’s love of the land, their turkeys, customers and commitment to protecting the environment guided John and Erica when developing a mission and vision for a new addition to the Peterson Family Farm: a local market, now named Ferndale Market, honoring the lasting impression and legacy of Fern and Dale Peterson. PA G E 8

Upon arriving at Ferndale Market you will first notice the beautiful setting, a very meaningful place to the Peterson Family and a “good place for the soul,” as Erica describes. Glistening in the sun, it is hard to miss the rolling land and beautiful trees that fill the property. Filled with love, history and memories the land is special beyond words. After the hustle and bustle of a long day, evenings are, and have always been, filled with relaxing, scenic walks on the land and encounters with many curious turkeys… so curious, they “make you feel like a celebrity,” explains Erica. If you visit Ferndale Market, during the warmer months of spring, summer and fall, you may drive in and notice turkeys roaming free, soaking up the sun and enjoying fresh grass on the range. Turkeys, just like many Minnesotans, choose to stay inside quite a bit more during the long, freezing cold winter

months. Either way, these turkeys have quite the life. The turkeys at Ferndale Market are given daily access to open air, clean pastures and plenty of love and personal attention. On the day I visited, one-day old polts were arriving on the farm and Erica talked about her desire to be sure each one received plenty of, “love and hugs!” When the toms (male turkeys) and hens (female turkeys) are approximately five to six weeks old, they are big enough to live outside of a temperature-controlled environment. While living on the range, the turkeys are moved each week, along with portable shelters and feeders, to a new plot of land in order to fully enjoy fresh grass. By the age of four to five months, the turkeys are ready to go to market. Each and every one of Ferndale Market’s turkeys is processed naturally in Marshall, Minnesota, without any added salt, oil or water. Jane described the outstanding turkey flavor as, “the real turkey taste.” She also quoted a recent customer who said, “It is turkey like I remember.”

Consumers need to be committed to buying according to values such as, fresh, in-season, local, domestic, organic and humane.

Although raising turkeys looks quite simple upon visiting Ferndale Market, we would not have the privilege and opportunity to purchase great, sustainable turkeys, if it was not for the joint effort of both Ferndale Market and Valley Natural Foods. Together the two have developed a co-partnership to raise free-range, hormone and antibiotic-free turkeys. Co-partnering is defined by Valley Natural Foods as a system of taking on certain liabilities and risks between retailer and producer to create sustainable food systems. However, for co-partnership to be successful, you, the consumer needs to be a co-partner too! Consumers need to be committed to buying according to values such as, fresh, in-season, local, domestic, organic and humane. PA G E 9

Special Sauce:

The Peterson family has developed what John describes as, “an excellent, balanced relationship” with Valley Natural Foods. As a team, they have helped one another through new processes and have been very understanding of one another’s needs. “I look forward to delivery dates,” stated John with a big smile. “Valley Natural Foods treats us like family.” Often we forget the real inner workings of where our food comes from and how it is produced. Visiting Ferndale Market helps us to remember there are real people producing our food, real stories behind where our food comes from and sustainable ideas. Fresh Ferndale Market turkey is available year round at Valley Natural Foods. Ground turkey, turkey breast, turkey tenderloins, and whole turkeys are pre-packaged or available at the meat counter. You can also pre-order a fresh, hormone and antibiotic-free turkey for Thanksgiving to pick up at Valley Natural Foods. However, you do not have to eat turkey only on Thanksgiving. Turkey is a great addition to any meal. Dick Peterson believes, “Turkey is something you can enjoy year round.” And no, he is not just saying this because he’s a turkey farmer. He has the facts and recipes to prove it. The Minnesota Turkey Growers Association (Minnesota Turkey) emphasizes how easily turkey fits into your busy lifestyle and that turkey can be equally substituted in any recipe that calls for chicken, beef or pork. In addition, Minnesota Turkey found that turkey has more protein ounce for ounce than beef and is also lower in cholesterol. The Peterson family dished about some of their favorite turkey dinners and even provided timeless recipes. PA G E 1 0

¾ C. reduced-fat mayonnaise 1½ Tbsp. green onions 2 Tbsp. Dijon mustard 1 Tbsp. honey 1 tsp. orange juice 1 tsp. low-sodium soy sauce ½ tsp. ginger

From turkey burgers, to turkey tacos, turkey strips, turkey stir fry, and turkey noodle soup—you can enjoy turkey every night of the week. One of Dick’s favorite ways to prepare a whole turkey, on Thanksgiving and for every holiday, is to heat up the Webber grill and BBQ the turkey. Be sure to check out our Meal Solution on November 12 for complete brining and BBQ instructions: www.valleynaturalfoods. com/MealSolutions.cgi.

For additional dinner ideas or memorable additions to your Thanksgiving meal or to reserve your fresh, hormone and antibiotic-free turkey, stop by Valley Natural Foods, check out www.ferndalemarketonline.com or visit the Peterson family at Ferndale Market in Cannon Falls. Pick up a free copy of Turkey Roasting Tips in the meat & seafood department on next shopping trip. Together, Ferndale Market and Valley Natural Foods are looking forward to co-partnering with our shoppers who value good food to help make Thanksgiving inspiring, full of local flavor, good for your body and good for the environment.

Pre-Order a Fresh Turkey Today!

Turkey Burgers with Special Sauce Recipe courtesy of the Peterson family, Ferndale Market

1 lb. of ground turkey breast ¼ C. green onions 2 Tbsp. orange juice 1 Tbsp. soy sauce 1 tsp. ginger 1 garlic clove ½ C. special sauce* 4 hamburger buns Directions:Combine first six ingredients in a large bowl. Shape turkey mixture into 4 patties. Grill patties for 6 minutes or until desired temperature. Serve with special sauce on hamburger bun. 4 servings

Reserve your fresh Ferndale Market turkey today by calling customer service at 952-891-1212, #221. If you shop for your Ferndale Market turkey at Valley Natural Foods, look for the Down in the Valley label. This label represents the co-op’s co-partnering with the Peterson family to bring you turkeys raised without added hormones or antibiotics.

FRE S H

F R O M VA L L E Y NATURAL FOODS

How to Shop

Gluten-Free

For Thanksgiving gluten-free options, see local items below or look for products with a gluten-free label.

(And Save a Little Dough)

Let’s face it—specialty diets can be hard on the budget. The best way to shop for a gluten-free lifestyle is to plan ahead. Here are some money-saving tips:

Ferndale Market

• Cook more from scratch using easy recipes.

- Kombucha Probiotic Beverage

-All Natural Pastured Turkeys

Unpeeled Products

• A new gluten-free recipe is posted every Friday at www.valleynaturalfoods.com/GlutenFreeRecipes.cgi. • Create a weekly menu and shopping list based

on sales and seasons:

Hoch Orchards and Gardens - Fresh Pressed Apple Cider

• Co-op Advantage sale items (available at the co-op) • Fresh produce in season (get to know the helpful produce staff). • Online coupon and sale items (sign up for a weekly newsletter at www.valleynaturalfoods.com/signup.shtml).

Wisconsin Growers and L & R Produce -Onions, Potatoes, Squash, Pie Pumpkins

• Member specials (if you are a member-owner of the co-op) • Shop the bulk trail for savings on staples like

gluten-free baking ingredients, dried beans and other gluten-free items. • Buy from the meat counter to get exactly the amount you want (most of our meat is packaged on site and does not have fillers, even our hot dogs are gluten-free). • Look for savings in buying family packs or stocking up on non-perishables. • If you are a member, look into case discounts. Remember that the largest gluten-free section at Valley Natural Foods is the produce department. Let the color code listed on page three help you find gluten-free products in the grocery trails. Look for red to find gluten-free items. Also, many of the products we have are from shopper recommendations. If you know of a gluten-free product that you would like the co-op to carry, send an e-mail to [email protected].

Cedar Hills Orchard -Variety of Apples

Down in the Valley -Variety of Pork, Beef and Turkey Cuts

Spooky -All Natural Gourmet Hot Sauces

Whitewater Valley Orchard -Homemade Frozen Pies

Thuro Bread -Frozen On-the-Go Snack (gluten-free option coming soon)

Grandma Ferdon’s -Gluten-Free Stuffing

Come Grow with us!

Ask about current job openings at customer service or download an application at: http://www.valleynaturalfoods.com/employment.shtml.

Bittersweet Bakery -Variety of Gluten-Free Bakery Items

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PRODU C T P ROFILE by Kayla Schaefer

Valley View Farms

Gourmet Parlor Pizza Gluten-free consumers in Minnesota can feel proud today. Gourmet Parlor Pizza has taken their gourmet, parlor-style pizza and created a gluten-free version. A local food company based in Royalton, MN, says, “Gourmet Parlor Pizza believes a pizza should satisfy your meat cravings!” I took my first bite only to discover I had devoured the entire piece. By the time I got to my second piece, I was thinking something was off. “This stuff tastes too good to be gluten-free.” I must have accidently grabbed the wrong pizza from the freezer.

You’d understand how I could have been mistaken, because it doesn’t have that gluten-free taste or texture that alerts the taste-buds to the absence of wheat, rye and barley. This crust is able to crisp and brown at the same pace that the cheese melts, just like as any other frozen thin-crust pizza should. But what really spells out the title of gourmet are the toppings. The sauce and spices are made with organic ingredients and Gourmet Parlor Pizza doesn’t hold back on the cheese. It blankets the crust and sauce with no gaping holes that you need to fill by rearranging the frozen bits of cheese or pepperoni. I tried pepperoni and these aren’t just any thinly sliced, flavorless red circles on your pie. These are flavorful, substantial slices that taste like they belong in a fancy pizza parlor. In addition to the gluten-free pizza, they also make a USDA Certified Organic pizza. As any avid pizza lover, I put the leftovers in foil, chilled it in the fridge and planned to bring it to work for lunch. Don’t tell anybody, but I ate it cold for breakfast. I just couldn’t’ resist.

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Holiday Traditions Start Here This year, your Valley Natural Foods’ co-op kitchen will once again offer delicious ready-to-heat-and-eat Thanksgiving dishes to help make holiday meal preparation a breeze.

Pies, pies and more pies! All through the holiday season, Valley Natural Foods will feature baked-from-scratch pies in the deli department. You’ll find your favorite classics such as pumpkin or tofu pumpkin pie and apple or pecan pie prepared with the pure, quality ingredients

Our menu includes traditional side dishes such as herb stuffing, maple-glazed yams with cranberries, classic mashed potatoes, green beans amandine, cranberry relish and home-style gravy.

Gluten-Free for the Holidays? Valley Natural Foods ha s a baker y case just for gluten-fre e treats. If you are on a gluten-fre e diet or have glut en-free guests on your list, come take a peek at our gluten-free baker y case. You can also talk with deli staf f to assist you with your gluten-fre e needs for the holidays.

Two order options are available. You can: 1. Buy as many or as few of your favorite side dishes a la carte, or 2. Purchase a pre-portioned meal that includes all the side dishes needed to feed a party of up to six people for just $49.99. Please note: Turkey is not included with our Thanksgiving meal package. If you would like to order a bird, be sure to place a separate order with our meat department or by calling customer service.

Again this year We will be offering single-serving complete meals. These meals, which are served on microwavable platters, include all the above side dishes plus a choice of fresh-roasted natural turkey or a vegetarian mushroom walnut loaf, available for just $12.99 per serving.

Top it off or add on As always, hand-made desserts—such as a variety of pies and even a wheat-free, naturally agave sweetened fruit cake—will be available, along with extra special party dips and spreads like artichoke spinach dip, walnut pecan pate, roasted red pepper torta and holiday cheese balls. We also carry an excellent assortment of gourmet cheeses from which to choose, for creating custom cheese platters. As always, our deli staff is available to help you with your selections. Just ask!

you expect, made with care and full of flavor. Watch for special pricing on select varieties from Thanksgiving through Christmas! Perfect for home or office parties! Watch for our Holiday Traditions Catering flyer at the store or online at www.valleynaturalfoods.com. For more information or to place an order, stop by our deli or call 952-891-1212, #228

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WELLN E S S WIS D O M

Presently 10-15% of the American population may have some form of gluten intolerance.

by Naomi Lundberg , BS, DTR

Gluten is the protein found in wheat, rye, and barley, which are common ingredients found in the majority of cereals, breads and pastas we eat. Reading food labels is especially important for a gluten intolerant individual. Salad dressings, gravies, breaded foods, flavored chips and rice mixes, canned fruits and vegetables, and even some chocolates contain gluten.

Taking digestive enzymes can help when dealing with gluten intolerance. Supplemental enzymes can improve the success of a gluten-free diet by helping to heal the gut and improve nutrient absorption. Visit our wellness department, and our knowledgeable staff will be happy to assist you.

Question:

What causes gluten intolerance?

Answer:

Gluten intolerance is generally a result of a bacteria or yeast infection, stress, possible exposure to gluten as a baby before the gut was fully developed or a genetic susceptibility (if one family member is gluten intolerant there is a greater chance of another family member developing the same condition). It can occur at any stage of life and seems to occur equally between men and women.

Question:

Can you tell me what supplements I should take, how and when?

Answer:

We can only offer general guidelines. When you purchase supplements you are prescribing for yourself (which is your constitutional right). However, we are unable to offer any kind of prescriptions. Please talk to your licensed healthcare provider for a medical evaluation. We offer resources to your over-all plan for health and wellness.

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Monthly Co-op Adva ntage sa les flyer is ava ilable in-store or online at: www.va lle ynatur alfoods .com/ speci als

Monthly S avings To

discover great monthly savings, visit our website at www.valleynaturalfoods.com

for:

13750 Count y Road 11 Burnsville, MN 55337 Store Hours

Monday – Thursday • 8a.m.– 9p.m. Friday & Saturday • 8a.m.– 8p.m. Sunday • 10a.m.– 8p.m.

Weekly Coupons

Closed THANKSGIVING, NOVEMBER 26

Weekly Department Specials

Java Drive

Monthly Member Specials

Monday – Saturday • 6:30a.m.– 8p.m.

Monthly Co-op Advantage Savings

952.891.1212

Member-owned & open to everyone

For weekly calendar updates sign up for our e-newsletter at

Our mission is a healthy community!

[email protected].

13755 NICOLLET AVE. S., SUITE 104

www.valleynaturalfoods.com

•

BURNSVILLE

Experience joyful classes taught by caring teachers! YOGA TAI CHI BELLY DANCE PILATES MEDITATION GIFT CERTIFICATES

651.994.0124

www.isisyoga.com

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Holiday Traditions Start Here Sustainable Christmas Trees Arrive November 27, Limited Quantities Available!

Gluten-Free Day:

Holiday Preview

Thursday, October 15 3:00-6:00 p.m.

Holiday Preview Saturday, November 7 1:00-4:00 p.m.

• A taste of gluten-free pumpkin at the demo kiosk

• Preview holiday items from the co-op

• Sample gluten-free food and recipes

• Get the latest edition of Holiday Traditions Catering

• Preview gluten-free holiday items from the co-op

• Sample delicious, succulent holiday food and recipes

• Over 20 gluten-free products represented

• Kids decorate cookies with kits for take-home

• Get inspired, not mired this Holiday Cooking Season!

• Order your fresh turkey from Ferndale Market