MARCH 2014ISSUE 009

take me! I’m Free!

CREATED BY THE SWARTHMORE FOOD COOPERATIVE

THE INSIDER

What’s Inside

featuresfollow us@swacoop

designed by HILLARY WICKLINE

published bySWARTHMORE FOOD COOPERATIVE

printed bySWARTHMORE FOOD COOPERATIVE

you said itpage 3

upcoming eventspage 4

march specialspage 18

charcuterie part IIpage 4

how to pick the perfect cup of coffeepage 8

oh nutspage 10

in the bagpage 10

small changes big differencepage 11

investing in stockpage 12

the value of cooperative heating oil page 15

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looking to advertise?contact HILLARY WICKLINE for a rate schedule marketing@swarthmore.coop

Could you please carry Diet Coke with Splenda? I’m trying to stop drinking aspartame.

Thanks for the comment! While different, both Splenda and aspartame are sugar substitutes with a number of health side effects. The Co-op has a plan to slowly phase out products with artificial sweeteners, preservatives, etc. as we feel that it is not a healthy choice. We always recommend our natural sodas as an alternative, such as Fentiman’s, Boylan’s, and BlueSky sodas. All three have a Coke and Pepsi alternative too.

Sincerely, The Swarthmore Co-op

I just wanted to applaud the decision to stock fresh pasta. Good move, keep up the good work!- Ginny Scott

Ginny,Thank you! We are happy to bring in a locally made, fresh pasta. We’re glad you enjoy it!

Sincerely,The Swarthmore Co-op

You guys are awesome! I never knew you guys were here. Thank you for all that you do for the community. I’m also very interested in the Vegannaise product line.-Lynne Hayes

Lynne,Thanks for the compliments! We’re glad to be surrounded by our great customers and members. In regards to the Vegannaise products, we suggest that you try them! Vegannaise is a great alternative to traditional mayo.

Sincerely,The Swarthmore Co-op

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you said itDo you have a question, comment, or concern? Talk to us!Email Marc BrownGold, generalmanager@swarthmore.coop, or fill out a comment card in store

DO YOU WANT TO CONTRIBUTE TO THE INSIDER?

we welcome outside content, including photography, editorials, essays, etc.

contact HILLARY WICKLINE for more details marketing@swarthmore.coop

we’re going bagless! read page 10 for more details!

upcoming events

wellness wednesday

every wednesday, 11-2

Quizzo

MARCH 8, 8 pm

PENNS WOODS WINERY TASTING

MARCH 8, 12 - 2 PM

SUNDAY SUPPERS BENEFIT BRUNCH

MARCH 29, 1:30 - 4 pm

CHARCUTERIE

PART II

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Charcuterie is an art as much as it is a science. Preserving meat and fish has a long history and it used to be

a necessary for survival. Today, it is no longer a necessity, but charcuterie is more popular than ever.

Curing salmon can seem like an undertaking but it is actually quite easy. A few simple ingredients – salt, sugar, and fresh herbs – creates beautiful lox within a few days.

While this recipe may seem like it calls for a lot of salt, not all of the salt is absorbed into the flesh. There must be enough salt to fully cover – but not burry – the salmon because salt expels the water from the salmon.

This is my favorite lox recipe because it is very versatile. I encourage you to add different herbs and spices in varying amounts depending on your taste.

Ingredients:1.5 lbs salmon1 cup coarse kosher salt¼ cup brown sugar¼ cup whole juniper berries1 tbsp fresh ground pepperfresh dill

Directions:Chop dill and juniper berries

Combine salt through the dill in a mixing bowl.

Spread half of the salt mixture on a large piece of plastic wrap.

Place salmon skin side down on top of the salt mixture.

Spread the rest of the salt mixture on top of the salmon. It should completely cover the salmon - if not, add more salt.

Wrap the salmon with the plastic wrap. Place the salmon in a container that will hold excess liquid, such as a Tupperware container.

Place a heavy object on top of the salmon, such as a heavy jar or small pot. Place the salmon in the fridge for three days.

After 3 days, take salmon out of the plastic wrap and wash the mixture off the salmon with cool water.

To serve, slice thin against the grain (optional: top with fresh chopped dill).

written by NICK GEORGE

N I C K ’ S

RE CI P E

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Coffee is more than a bean. It’s enjoyed with friends and family, sipped over a homemade breakfast, and a daily regimen for most of us. But, whether you’re a regular coffee drinker or a coffee newb, the amount of blends, origins, and roasts can take you for a whirlwind if you don’t know what you’re looking for.

The information outlines the differences between origins, roasts, blends, and varieties. Pick the perfect cup every time by following this guideline.

PICK THE CUP OF COFFEE

how to

written by HILLARY WICKLINE

THE BEANFair TradeLike other foodstuffs, fair trade coffee stems from social responsibility. While there is no universal guideline, fair trade standards typically include:

Protecting water resources and natural vegetation areasPromoting agricultural diversification, erosion control, and no slash and burnRestricting the use of pesticides and fertilizersRequiring a living wage for all employeesRequiring proper management of waste, water and energy

Shade GrownShade grown coffee is just that – coffee grown in the shade. Up until 40 years ago, all of our coffee was grown in the shade. However, coffee growers found they could harvest a larger yield if they cleared forests and grew plants in the sun. Today, many roasters are buying shade grown coffee to conserve forests, but many studies have also shown that growing coffee in the shade increases bio diversity and decreases pesticide use.

Non GMONon GMO coffee is just that – coffee grown without the use of GMOs, or genetically modified organisms. For more information visit the Co-op blog online.

Single Origin Single origin coffee is coffee that is grown in one area, sometimes on the same farm from a single grower. Typically, single origin coffee is roasted one way, although sometimes it is roasted multiple ways for a different flavor.

OrganicSimilar to non GMO coffee, organic coffee is grown without the use of pesticides. The USDA requirements for organic coffee production include farming without synthetic pesticides or other prohibited substances for three years and a sustainable crop rotation plan to prevent erosion, the depletion of soil nutrients, and control for pests.

. . .cont inued on page 17

The Co-op is proud to launch our very own line of nut butters. We currently offer peanut, honey roasted peanut, and

a delicious chocolate peanut butter. We are working on more varieties, which will include almond, cashew, hazelnut, and chocolate hazelnut butters. You can find them in aisle nine, opposite of the bulk aisle.

As with all of our products, the Co-op is committed to using responsibly sourced ingredients. We purchase all of the ingredients we use in bulk. The peanuts are from the US and the almonds are organic. Fair Trade, organic, vegan chocolate is used in the chocolate peanut butter. Without the

OH, NUTSwritten by MEGAN LIEBERMAN

added salt, sugar, and preservatives, our line of nut butters is a healthier alternative.

Nut butters are sold by weight in half pound and one pound containers and are less expensive than comparable nut butters. They can be used just the same as conventional nut butters and are great for cooking, baking, and snacking. Try them spread on some organic Erewhon graham crackers or dip with locally made Rip Rap bakery crackers. Use the honey roasted peanut butter in your cookies for an added touch of sweetness. The chocolate peanut butter is fantastic on top of Zsa’s vanilla or sweet cream ice cream.

Co-op ground peanut butter is now available in aisle 9 and ground in house.

We’re finally doing it – we’re going bagless!

In honor of this year’s Earth Day, we will no longer be providing you with green plastic bags for your groceries. Instead, we encourage you to bring a reusable bag with you while you shop. If you forget your bag, don’t worry - we have a number of bags in store for purchase. Paper bags will continue to be available for five cents.

Earth Day also brings new bags with a new design. Shop on Earth Day to be the first to buy our new shopping bag.

By eliminating our plastic bags we hope to become more in tune with our mission and goals. We want to continue to be a leader in sustainability and eliminating plastic shopping bags from our store is our first step.

IN THE BAG

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As the Co-op pushes forward in its sustainability efforts and green business practices, we hope to encourage and inspire our members and customers to do the same. Follow these simple guidelines and you can make a big impact.

REDUCE1. Watch your paper use. This goes beyond just using both sides. Save computer paper by printing on one side and then print on the other. Before tossing used papers into the recycling bin, check to see if any can be pulled aside as scrap paper. 2. Say no to disposable bags. Put a few reusable grocery bags into your car, purse, or backpack to help you remember to use them. This goes beyond just grocery shopping too.Try to get in the habit of offering to carry your things instead of using unnecessary bags.3. Keep packaging in mind when doing your shopping and look to buy items that have minimal packaging, make sure it’s recyclable too!4. Try to group your errands together to minimize fuel use. Likewise, try to walk or bike whenever possible.

REUSE1. Don’t throw freezer food storage bags away, wash and dry them with your dishes and save

written by MARIA CONTINOSMALL CHANGES DIFFERENCE

...continued on page 17

There are many good reasons for making stock from scratch. Nutritionally, homemade stock is

superior to what you buy off the shelf, containing less sodium than the over-

INVESTING IN

STOCKwritten by BROOKE PORCH

salted canned and boxed stocks. Financially, saving vegetable trimmings – onion peels are wonderful in stocks – and leftover bones – chicken carcasses, rib bones, etc. – makes stock a cheap household staple.

But, the best reason to make stock from scratch is because of the taste. Recipes with homemade stock will always taste richer than even the “best” off-the-shelf stock. In my opinion, you may be better off using water over boxed stock.

Stock is great for soups and stews, but you can also cook rice and other grains in stock. Just about any recipe that calls for water can be substituted for stock. One tip I offer is to freeze stock in convenient portions and use as needed.

Personally, I use my homemade stock to make soups. I’m often asked why my vegan mushroom soup is so good. The answer – I always use homemade stock.

. . .cont inued on page 13

HERE’S WHAT YOU NEED:A stockpot

This is a fundamental piece of kitchenware. If I could only have five few items in my kitchen I would choose to have a good chef’s knife, a big cutting board, an 8-inch cast iron skillet, a roasting pan, and a stock pot. I can make nearly anything with those pieces of equipment. And I fear I can’t make much without them.

A cutting boardA good, sharp chef’s knife. A roasting pan (optional)

INGREDIENTS (makes 6 oz. serving):1 tablespoon olive oil1 tsp salt2 quarts of water1 large onion2 stalks celery2 large carrots½ head of garlic6-8 sprigs (each) of parsley and thyme1 bay leaf

Other things to consider adding are bell peppers, other herbs, whole peppercorns, allspice, cloves (2-4 pieces each), and mushrooms (my personal favorite – the stalks are perfect for flavoring stock). Basically, almost any non-leafy green vegetable is perfect.

AVOID using potatoes as they will soak up all of the flavor. Instead, boil your potatoes in stock rather than water – my oh my is that good.

LIMIT or avoid any cruciferous vegetables, such as broccoli, cabbage, kale, brussels sprouts, cauliflower, etc. They can make your stock taste bitter.

Brooke’s staple ingredients include mushrooms, carrots, peppers, and even bones from chicken and beef. Experiment with ingredients you have for unique flavors.

continued from page 12. . .

. . .cont inued on page 1413

When I make stock, I usually make a big portion, which is easy because I have a very large stockpot, about 20 quarts. Most people probably don’t have such a large pot. But, then again, most people don’t write articles about how much they love stock.

Once you’ve figured out how much stock you need to make and have gathered all your ingredients, it is time to start cooking. Chop the vegetables into 1-inch pieces. This is a total Goldilocks situation – cut the veggies too small, they disintegrate into the stock, but if you cut them too big, there isn’t enough surface area to extract the flavor. But it really doesn’t matter. This isn’t baking, after all, and there are no hard-and-fast rules.

In the stockpot, sauté the vegetables in olive oil for 5-10 minutes. The longer you sauté, the richer the stock will be. But, be sure to not cook the veggies. Add the salt and water, and bring to a boil. Reduce the heat to a low simmer for about 30 minutes.

When the stock is done simmering, strain the stock and discard the vegetables. You can use cheesecloth, a fine-mesh strainer, or a “gold” coffee filter – I have one just for this purpose. The vegetables no longer have any flavor — all of the flavor is now in the stock. Compost the veggies, feed them to your pigs, but don’t eat them. I’ve tried it and they are terrible.

OPTIONS, ENDLESS OPTIONS

Some folks cover their stock. Others simmer uncovered. I suggest simmering uncovered, as the flavor will be concentrated.

Another variant is time. Vegetable stock can be cooked for up to about an hour before it becomes overcooked and “flat”. Longer cooking time gives richer flavor.

As for ingredients, I almost always put things like onion peels and garlic peels in the stock. It adds a ton of flavor and helps produce a richer product. Other ingredients are dependent on your taste.

Remember that roasting pan I mentioned? You can roast the vegetables for about 30 minutes at 350F instead of sautéing them. Make sure to use salt to bring out the flavor.

The recipe that I have laid out is just a framework. I’ve thrown in chicken bones with great success. Another favorite ingredient is beef bone. First, roast the bones for about an hour. Then boil the bones in water for 2-3 hours. Add the vegetables for the last hour. Yes, it certainly takes a long time, but the result is well worth the effort.

The bitter cold and snow of winter 2014 has caused energy prices to soar and has particularly been unkind to heating oil

users. According to the U.S. Energy Information Administration (EIA), the average US retail price for home heating oil was at $4.24 per gallon on February 5. This is 14.9 cents higher than it was a year ago, based on the residential heating fuel survey done by the EIA. For a 275 gallon tank fill up, the average consumer will pay $40.98 more than they did in 2013. Pair those prices with the polar vortex in January and those heating bills quickly add up.

In times like these, the value of buying cooperatively is easy to see. When a consumer joins a heating oil cooperative, they receive the benefits negotiated for the whole group. Benefits include a lower price on heating oil, discounts on repairs and service contracts, and help mediating disputes. As the Heating Oil Program Manager for The Energy Co-op, I am most familiar with our program, so I will present the value of membership when it comes to joining our Co-op.

For those readers who are members of the Swarthmore Food Co-op, I probably don’t need to mention the general benefit of buying cooperatively. For those unfamiliar, when you join a co-op, you become a member-owner. This means that you have voting rights and are able to provide

written by ALETA ROGERS HEATING OIL PROGRAM MANAGER

SPONSORED BY THE ENERGY CO-OP

THE VALUE OF

HEATING OIL

valuable input and feedback to help improve the cooperative experience and have a say in your organization. Also, buying from a local co-op benefits your community by 14

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supporting local jobs and keeping money in your area to support the local economy. Co-ops can also harness group buying power to help cut down on costs, which in my opinion is the primary benefit of joining The Energy Co-op for heating oil.

The rate for members of The Energy Co-op is a negotiated, fixed margin that is added to the daily wholesale price. The ideas is that the wholesale price changes daily with the market, but the fixed margin is set for one to two year periods, depending on the length of the contract with the oil supplier, so you always know exactly where your price is coming from. Last season, our members saw an average savings of $0.21 per gallon compared to the average residential heating oil price in PA. The cold temperatures and volatile prices we have seen this winter have brought in new members who were paying $0.50 a gallon over The Co-op price!

Another benefit of membership is getting help when you have an issue with your supplier. The heating oil industry is unregulated, so when disputes pop up, the consumer does not have the option to go to the Pennsylvania Utility Commission like they can with electricity or gas. Members of The Co-op however, can bring their disputes to Co-op staff members to help get them resolved. With contracts in place that protect our members, staff can enforce issues covered

by the contract. Additionally, The Co-op can often use our relationship with the oil supplier to mediate any dispute not written into the contract.

As a member of The Co-op, you receive the same options you would with your current supplier. You have the choice of automatic or will-call delivery, several payment options including budget billing, and discounted service contracts available from select suppliers. If you choose will-call delivery, there is a 150 minimum gallon requirement. Those living in the Swarthmore area also have the option to go with a supplier offering Bioheat, which has 2% biodiesel mixed into standard heating oil, allowing it to burn cleaner and reduce emissions.

Similar to other buying groups and cooperatives, there are annual membership dues of $15. If this is ever a financial constraint for you, we are also able to offer dues waivers to anyone who requests it, allowing us to keep our membership open to everyone.

Buying heating oil through The Energy Co-op is a prime example of empowered consumers working together to better themselves economically and have a say with their energy choices. If you are interested in joining, you can learn more at http://TheEnergy.Coop or by calling 215.413.2122 x2. We believe informed consumers make responsible choices. Learn about your options and shop around. You may just find shopping cooperatively can lower your heating oil bills this winter.

---The Energy Co-op is a local nonprofit, member-owned cooperative with over 6600 members in Southeastern PA. The Co-op was founded by Weaver’s Way in 1979 as a heating oil aggregator employing group buying power on behalf of our members. Since then, The Co-op has grown to become a PUC licensed renewable electricity supplier, as well as a biodiesel distributor to large fleets of vehicles. The mission of The Co-op is to provide members access to renewable energy at affordable prices.

MediumMedium grinds are used for dripping methods, which include drip pots (your standard coffee pot) and Chemex brewers.

FineUse a fine grind for espresso and an extra fine grind for Turkish coffee.

Experiment with different coffee origins, roasts, and grind patterns – coffee is unique to each person so don’t be afraid to try your own concoction!

REUSE1. Don’t throw freezer food storage bags away, wash and dry them with your dishes and save them to use again (anything that held raw meat is an exception, and should be thrown away).2. When you do get disposable plastic bags, hang onto them for a second use instead of tossing them immediately (e.g. liners for small trash cans).3. Cut old and torn t-shirts and towels up to use as cleaning rags.

RECYCLE1. Check out your home recycling system and make sure it’s straightforward and easy to use. An extra labeled bin by the trashcan usually works well when paired with paper recycling bins in areas of high paper use (e.g. desks or homework areas).2. As mentioned above, be vigilant about buying food that comes in recyclable packaging. 3. Before throwing broken household items in the trash, see if any items can be recycled. This goes beyond just large appliances-many plastics can also be recycled including snow shovels, plastic containers, and even some plastic lawn chairs.

Have a sustainable trick that’s not on the list? Next time you’re at the Co-op, let me know so that I can add them to the list and keep sharing!

continued from page 11 . . .

THE COLORLightAlso known as Light City, Half City, Cinnamon Roast, and New England Roast, lighter roasts have a lighter body and pronounced acidity. Light roasts contain the most caffeine and are most ideal for tasting the full origin of the coffee. If you tend to like one origin over another, try a lighter roast as it brings out the flavor more than medium and darker roasts.

MediumMedium roasts are known to have a more balanced taste and aroma. Because the sugars have caramelized, medium roasts have a roasted flavor but also the possibility to taste other flavors such as citrus, fruit, berry, and acidity. Medium roasts can also be called American Roast, City Roast, or Breakfast Roast.

DarkDark roasts are also recognized as European roasts, such as Italian, Spanish, or French roasts. The body is considered heavy and it is harder to distinguish between origins. Most dark roasts have a chocolaty roasted taste as the beans are fully caramelized. Although many believe dark roasts have a higher caffeine percentage than light and medium roasts, dark roasts have the least amount of caffeine as it is decreased with roasting time.

THE BREWDepending on the temperature and brewing apparatus, the grind of the coffee will vary. Buy coffee beans and grind before brewing for the best taste.

CoarseCoarse grinds are typically used for a French Press and cupping, a technique used to evaluate the differences and flavors between two or more coffees. Extra coarse grinds are typically used for cold brewing.

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continued from page 8. . .

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Monthly Specials

Member’sDeli

Co-op Made Corned BeefReg. $13.99 lb, sale $10.99 lb

Members $3.00 off per lbPrepared

Corned Beef & Cabbage Dinnerwith Sweet Carrots & Roasted Red Potatoes

reg. $10.95 ea, sale $7.95 eaMembers $3.00 off

MeatBoneless Chuck Roast

reg price $8.99 lb, sale $6.99 lb:

Members $2.00 off per lb.Deli

Applegate Imported Swiss Cheesereg price $11.99 lb, sale $8.99 lb:

Members $3.00 off per lb

SeafoodDay Boat Scallops (10/20)reg price 25.99 lb, sale $23.99 lb

Members $2.00 off per lb

SpecialtyMediterra (750ml)Extra Virgin Olive OilReg.$ 23.99 ea, sale $18.99 ea

Members $5.00 off

Bakery7” Plain Classic CakeReg. $25.00 ea, sale $20.00 ea

Members $5.00 off

Deli Co-op Made PastramiReg. $12.99 lb, buy at least a pound and SAVE!

$2.50 off 1 lb or more

SeafoodWild Caught Flounder FilletReg. $22.99 lb, sale $17.99 lb

$5.00 off per lb

MeatBoneless New York StripReg. $20.99 lb, sale $17.99 lb

$3.00 off per lb

SpecialtyDouble Creme BrieReg. $8.99 lb, sale $6.49 lb

$2.50 off per lb

ProduceFresh Expresss Salads

(All Varieties)Reg. $3..99 ea

$3.25 ea

Prepared FoodsPersonal Shepherd’s Pie

(100% Ground Lamb)Reg. $14.00 ea.

Buy One Get One 1/2 Off

Featured SandwichWhere’s the Bread?

3/4lb. of Hot Co-op pastrami, spicy deli mustard, sauerkraut, banana peppers,

and dill pickles, piled high on toasted Le Bus marble ryeReg. $10.99 ea, sale $8.99 ea

$2.00 off

BakeryCupcakeology Red Velvet Cupcakes

Reg. $3.00 ea, sale $2.25 ea

75¢ off

GroceryKind 5 pack Granola Squares

Reg. $3.99 ea, sale $2.50 ea

2 for $5.00

Califia Farms11 oz Almond Milk Drinks

Reg. $3.29 ea

$2.59 eaAll Alexia Brand

Frozen ProductsReg. Prices Vary

20% off

GroceryNoosa Yogurts

Reg. $3.29 ea, sale $2.79 ea

Members Save 50¢

Tabora CookiesReg. $4.99 ea, , sale $3.99 ea

Members $1.00 off

Nature’s Path Frozen WafflesReg . Prices Vary

Members $1.00 off

ProduceCut & Peeled Butternut Squash

CUBED 1 lb container, Reg. $3.99 ea

Members $2.99 lb

Back to BasicsBACK TO BASICSDannon All Natural Yogurt32 oz PlainOriginally $3.49 ea

New Price $2.99 ea

Specials valid March 1-31, 2014

except Back to Basics (B2B prices are part of a permanent program).

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