News in natural WINTER 2019 FREE - Get Outside Warming Winter Comfort Foods Sweet and Sunny Citrus Lab Grown Meat - LifeSource Natural Foods
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news in natural WINTER 2019 · FREE Get Outside · Warming Winter Comfort Foods · Sweet and Sunny Citrus · Lab Grown Meat
Turn to page 14 for Waylan’s Contact Us
Baked Mac and Cheese recipe.
General Manager
Alex Beamer
Alex@LifeSourceNaturalFoods.com 18
Store Manager
Jeff Watson
Winter 2019
Jeff@LifeSourceNaturalFoods.com
Grocery & Perishable Manager
Dawn Hinrichs
Dawn@LifeSourceNaturalFoods.com
Grocery & Perishable Curator
Jessica Hill
Jessica@LifeSourceNaturalFoods.com
Bulk
Matt Trickey
Matt@LifeSourceNaturalFoods.com
Produce
Jimmy Vaughn
We’re past the darkest time of year, a natural time for new Jimmy@LifeSourceNaturalFoods.com
beginnings as the sun turns the corner toward brighter days.
As we think about how to be healthier in the New Year, Beer & Wine
Michelle’s article on the benefits of stomach acid and Chris’s Liam Stary
Liam@LifeSourceNaturalFoods.com
about Bone Broth are well timed. A cup of warm bone broth
is one of my favorite winter drinks. So satisfying!
Wellness 10 22
Marie Wallace
For me it’s also a natural time to stay snug by the fire so I Marie@LifeSourceNaturalFoods.com
really appreciate Tabetha’s encouragement to get outdoors,
On the Cover 4 Why Stomach Acid 18 Staff Favorites
even at this time of year! The Salem Area Trail Alliance also Deli There is a stellar is Good For Us Chris and Dawn share some
invites us to get out and enjoy this amazing valley we live in. Jenna Otto variety of citrus of their favorite picks from
A surprising must-read
JennaO@LifeSourceNaturalFoods.com available now. the LifeSource shelves.
with a strategy to avoid
Waylan’s homemade Mac and Cheese appeals to the foodie in Brighten your winter acid indigestion.
all of us. And last but not least—citrus! It seems perfect to me Mercantile · Health & Beauty 20 Will Lab Grown Meat
with some new tasty
that these bright, summer colored, balls of deliciousness are Zira Michelle Brinton treats. 12
9 Bone Broth Be The Future Burger?
Zira@LifeSourceNaturalFoods.com Whether you make it or A look at the pros and cons
ripe and perfect in the middle of winter. They are food for the
buy it off our shelves, bone of an upcoming technology.
body and spirit! Recipes broth is packed with good
Marketing & Outreach 22 Community Matters
Roxanne Magnuson 6 Blueberry Ginger nutrition and hearty flavors.
Spotlight on two of the
Enjoy! Roxanne@LifeSourceNaturalFoods.com Shrub
10 Get Outside non-profits LifeSource
8 Beef Bone Broth Encouragement to get out supports: Salem Area Trail
Mailing List
11 Vegetable Beef and stay active with fun Alliance and Community
Kathy Biskey winter outdoor activities. Services Consortium.
Soup
Kathy Biskey · Editor Editor@LifeSourceNaturalFoods.com
14 Waylan’s Mac & 15 What’s New? 24 Plastic Bags Be Gone!
Cheese Find out what’s fresh at Salem steps up and bans
@LifeSourceNaturalFoods LifeSource! single use plastic bags.
2649 Commercial St SE Salem, OR 97302 · 503-361-7973 17 Cranberry Orange
Biscotti
www.LifeSourceNaturalFoods.com @LifeSourceFoods
The material contained in this newsletter is for informational purposes only.
Always see your healthcare provider before beginning a self-treatment program. @LifeSource_Foods
Second, the stomach, liver, gallbladder, and pancreas don’t
Why do so many people
experience heartburn, reflux,
receive the signal to do their jobs properly. Acid tells the
stomach to convert inactive pepsinogen into active pepsin so
Digestive Support
ulcers, poor digestion and poor that it can break down proteins into absorbable bits before
nutrient absorption? The answer they enter the small intestine.
Acid tells the liver and gallbladder to release bile which is Prime your
may surprise you!
needed to emulsify (break down into small particles) fats so
they can be digested properly. Lipase, which is the enzyme
1. digestion
and activate
enzymes
that digests fat, is produced in the pancreas, but it won’t be
by taking
secreted properly without the acid trigger. The pancreas also digestive
needs the acid trigger to produce other protein digesting bitters prior
enzymes to enable nutrient absorption, as well as creating to meals.
sodium bicarbonate to neutralize the acidified proteins in
the stomach known as chyme before it goes into the small
intestine. Without that sodium bicarbonate, the chyme will
burn the small intestine.
Third, undigested proteins will go into the small intestine
where they cannot be further broken down or their nutrients
absorbed. This causes intestinal distress, inflammation,
dysbiosis, and eventually, “leaky gut” which means you’re
not getting the nutrients you need, but are susceptible to
having those undigested proteins, as well as bacteria, leak into
your bloodstream causing histamine and immune responses
against the foreign invaders.
Why Stomach Acid is Good for Us
At the extreme end of this dysfunction is the potential
development of an autoimmune response where your body
starts attacking random proteins in your body (like your
By Michelle Achée, NPT · Wellness Broad spectrum enzyme blends and
joints, thyroid, or other organs,) rather than just the foreign
invaders. 2. hydrochloric acid supplements taken with
meals can help break down your food more
A
sk the average person (including do to ourselves when we do so. Let’s is the most acidic and 14 is the most Lastly, without sufficient acid you cannot cleave minerals
completely.
the average doctor) what causes take a look at some basics. alkaline. Battery acid is at 1 on the into smaller, more absorbable particles. They won’t be in
heartburn and they’ll answer pH scale. Lemon juice around 2.5, useable bits, so your body just excretes them. This is one of
“too much acid” aka “hyperchlorhydria.” Why is stomach acid necessary? and vinegar around 3. So, we want our the primary reasons why people who take antacids or PPIs
However, too much acid is far less What is its function? Stomach acid stomach acid to resemble something (proton pump inhibitors) long term end up with mineral
common than having too little acid. does several things. It breaks down like pure lemon juice or apple cider deficiencies, muscle cramps, anemia, and osteoporosis.
It’s actually quite rare. So then, why do proteins, kills pathogenic bacteria and vinegar. That’s pretty acidic. They’re simply not getting the minerals they need from food
so many people experience heartburn, other microbes that might be lurking or supplements because their body doesn’t have what it needs
reflux, ulcers, poor digestion and poor in our food, triggers the release of What happens when we don’t to make them bioavailable.
nutrient absorption? other digestive enzymes from the liver, have enough acid? So, how can we optimize proper stomach pH to improve
The answer is surprising: Too little gallbladder and pancreas, and it breaks First, the LES doesn’t get the signal our digestion while lowering incidents of heartburn and acid
stomach acid. down vital minerals like calcium and to close. Without enough acid, the reflux?
The reasons for low stomach acid are iron so that they can be absorbed rather door at the top of your stomach stays
numerous, ranging from stress to aging than excreted. It’s also responsible for wide open. When you eat, the food How can we improve our digestion?
to poor diet, food sensitivities, eating ensuring that the Lower Esophageal doesn’t break down. It just sits there, One of the best places to start sounds a lot like advice you’d
Protect the lining
too quickly, overuse of antacids and
proton pump inhibitors (PPIs), and the
“I’ve got to alkalinize my body” craze.
Sphincter (LES,) which is the door
that leads from the esophagus to the
stomach, stays closed so that acid
rotting and fermenting, until gravity
eventually takes over. Meanwhile, gas
is being produced which pushes the
get from grandma: Slow down. Don’t eat on the run. Don’t
eat while stressed or distracted. Sit down and focus on eating.
Chew, chew, chew your food properly. Put your fork down
3. of your esophagus
and stomach with
soothing, coating
We have been conditioned to view and food do not come back up the food, and whatever little acid is present, between bites. Consume nutritious foods and avoid sugar, herbs.
stomach acid as the enemy, so we go to esophagus. up into the esophagus, leading to sodas and other junk.
great lengths to suppress it even further, The optimal pH of the stomach is heartburn and, in extreme cases, GERD Some people find that priming the digestion prior to meals
without understanding the damage we between 1.5 to 3 on the pH scale. Zero (GastroEsophageal Reflux Disease.) is very helpful in activating the enzymes needed. You can do
4 · News in Natural LifeSourceNaturalFoods.com · 5
this by using digestive bitters or drinking a bit of lemon water
BLUEBERRY GINGER or apple cider vinegar in water. Acidifying the stomach just
VINEGAR SHRUB prior to eating or taking mineral supplements will increase
your ability to digest properly. Some people find that taking
their iron or calcium supplement with orange juice helps
them to better absorb the minerals.
Ingredients Digestive enzymes that contain HCl (hydrochloric acid)
• 11/2 cups fresh or frozen • 1/3 cup raw honey
are very helpful. For people who are very sensitive, or who
organic blueberries • 1/2 Tbsp fresh grated have a weak LES, taking DGL (deglycyrrhizinated licorice) to
• 1/2 cup water organic ginger protect the mucosal lining of the stomach and esophagus is
• 1/2 cup raw apple helpful. It’s especially useful for people who are titrating off of
cider vinegar
PPIs.
Directions A word about proton pump inhibitors (Prilosec, Prevacid,
1. Put all ingredients into a blender and blend until Protonix): Proton pumps don’t just exist in the stomach.
liquefied.
2. Pour into a glass jar, seal and place in fridge for 1-2 days
They exist in almost every cell in the body. Taking a PPI to
reduce stomach acid doesn’t just affect digestion. It affects
Spotlight On
before serving. Over time the vinegar flavor will lessen. ALL proton pumps throughout the body, including those
3. Serve about 2 tablespoons in a glass of sparkling water,
or to taste. Try drinking before meals as a digestive primer.
responsible for cellular energy, by interfering with ATP
production and storage, reducing nitric oxide production
HERB PHARM
which is necessary for proper blood vessel dilation,
interfering with brain cells’ ability to communicate with each
other, as well as a risk of an increased buildup of amyloid
plaque which raises Alzheimer’s risk. Stopping PPIs suddenly
will cause a painful and discouraging rebound effect, and
it should not be attempted without communicating your
intention with your doctor and working with them to ocated in Southern Oregon, Herb Pharm™ is
formulate a plan to do so safely.
Several other herbs are beneficial demulcents, which
protect the mucosal lining of the esophagus, stomach and
L a grower and producer of certified organic
medicinal herbs and herbal healthcare
products. Herb Pharm has been making herbal
gut, allowing them to heal. These include marshmallow products since 1979, using medicine-making
methods set forth and perfected by herbalists
root, slippery elm, aloe vera and mastic gum. Mastic gum,
over millennia. Herb Pharm’s liquid herbal
especially when used with zinc l-carnosine, encourages extracts are # 1 in the U.S.
healing of the mucosal lining of the stomach and gut, as well
as possibly inhibiting the ulcer causing bacteria H. Pylori Herb Pharm started with a few scrappy
idealists who believed they could cultivate health
and healing damage it causes. Raw cabbage juice contains
from the land without robbing it and future
nutrients which have been shown to heal ulcers in both the generations along with it. Herb Pharm only
stomach and the gut. uses herbs that are grown on its own organic
These supplements and nutrients can be incorporated into farms or that are sourced from other growers
an overall plan to optimize stomach acid, protein digestion and wildcrafters who share Herb Pharm’s
and nutrient absorption, while minimizing discomfort. commitment to environmental stewardship and
social responsibility. All herbs must meet exacting
For more in depth info, with citations to detailed studies, I
standards for authenticity, purity and potency,
highly recommend the book Why Stomach Acid Is Good For which are ensured through rigorous on-site and
You: Natural Relief from Heartburn, Indigestion, Reflux and third-party testing programs.
GERD by Jonathan V. Wright, MD and Lane Lenard, PhD.
Happy reading and happy eating! By using the latest technology and proven
extraction methods in tandem with ancient
healing traditions, Herb Pharm provides a natural
Michelle is a Nutritional Therapy Practitioner right here in path to health. From herbs for immune system
Salem. Stop in to LifeSource and say hi, and check out her support to herbs for energy and vitality, with
Nutritional Therapy page at EarthMoonAcupuncture.com Herb Pharm’s diverse line of herbal healthcare
products, you are sure to find an herbal product
to help you meet your health goals.
6 · News in Natural LifeSourceNaturalFoods.com · 7
No Time to Make
BEEF BONE BROTH BONE BROTH Bone Broth?
Get all the benefits from
these pre-made options!
We Used Directions A NUTRITIONAL POWERHOUSE
• 4 lbs grassfed • 1 small head garlic 1. Blanch marrow bones to remove any impurities:
beef bones. We • 5 sprigs fresh thyme cover with water, bring to a boil, and reduce heat By Chris Bair · Produce
used marrow and • 5 sprigs fresh parsley to medium high. Simmer for 20 minutes, drain.
neck bones. 3 bay leaves
I
• f you think bone broth is just in bone broth supports a healthy
• 3 stalks celery • 1 tsp black 2. Roast marrow bones on a parchment lined soup, you couldn’t be more lining in your gut, returning your
• 2 carrots peppercorns baking sheet in a preheated 450°F oven for about wrong. Soup has never been so digestion to a state where it can
• 1 medium onion • 2 Tbsp apple 40 minutes, or until dark brown. Neck bones take
about 20 minutes. Take care not to burn the bones,
good for you since the rediscovery absorb nutrients properly. Recent
• 1 medium leek cider vinegar
but you’ll want them very well done. of this miracle broth! Bone broth is studies show that bone broth can
actually one of the oldest meals we help those who suffer from a leaky
3. While bones are roasting, wash your veggies. have on record, dating back to the gut. Leaky gut is when you have
Feel free to leave the skins on, but slice the ends
stone age. Yet somewhere along the permeability within your digestive
off the onion and leek. Quarter the celery, carrots,
onion, and leek. Cut the head of garlic in half way many cultures lost touch with tract that allows partially undigested
crosswise. We used all organic veggies. the health benefits of simple bone food, yeast, viruses, bacteria, and
soup. Not everyone is aware of what other unwanted toxins to enter
4. Add bones, veggies, herbs and seasonings to bone broth can really contribute your bloodstream. This is one of the
a large stock or crock pot— at least 6 quarts, but
10 quarts is ideal. Add cold water until ingredients
to their diet. This amazing food reasons why bone broth is a main
are just covered. is packed with valuable nutrients component in the GAPS diet. The
that the human body needs. GAPS diet is often used to support
5. Bring to a boil, and reduce heat to a low To make proper bone broth you children with Autism, and other
simmer for at least 12 hours. Beef bones can
simmer the bones of your animal disorders linked to gut dysfunction.
simmer for up to 48. Add a little water now and
then to keep bones covered. of choice—beef or chicken are Another valuable component of
common—for an extended period bone broth is protein gelatin. This Bone broth
6. Remove from heat and allow to cool slightly. time. Simmer for at least six hours, provides us with the necessary for pets too!
Strain out solids using a colander or mesh strainer, but typically 24-48 hours to extract building blocks to form and maintain
and cool to room temperature. Refrigerate. Skim
fat off of cooled broth, if desired.
all of the valuable nutrients. As strong bones. With so many
the bone broth simmers, collagen valuable nutritional components
Bone broth can be refrigerated for 3 to 4 days, or leaches out of the bones and into the in it, bone broth helps to protect
frozen up to 3 months. broth, becoming readily absorbable. joints, support gut health, maintain
For those times when you don’t healthy skin, support immune system
have time to make your own, function, boost detoxification,
LifeSource has a wide variety of well aid metabolism, promote
made and tasty bone broths in the anabolism, and much more too.
cooler, the freezer or on the shelf. As you can see there are many
Collagen is one of the many reasons to consume bone broth
nutrients found in bone broth and everyday as a very healthy and
is also the main structural protein delicious super food. The best part
found within the human body. is that you can increase the nutrient
Collagen helps to form connective punch of this already nutrient
tissue and “seal” the protective rich food by adding in vegetables,
lining of the gastrointestinal tract. spices and roots. After hearing
It is also the jelly like structure the science behind bone broth,
that covers and holds our bones it probably makes you wonder
together. Collagen forms elastic why anyone would not want to
compounds within the skin as well. participate in making and drinking
The readily absorbable collagen this magical, healing food.
8 · News in Natural LifeSourceNaturalFoods.com · 9
VEGETABLE BEEF
GET OUTSIDE
By Tabetha McCrimmon · Produce
BONE BROTH SOUP
Organic Ingredients
L
iving in Florida for the past decade first state in the U.S. to include yurts
• 1 1/2-2 lbs grass fed stew meat • 3 sprigs thyme, minced
has completely ruined my ability to as a camping option and according to • 2 Tbsp olive oil, divided • 3 sprigs oregano, minced
withstand freezing temperatures. Nation’s Business, yurts are “the biggest Tabetha and Jason post polar bear plunge • 1 large yellow onion • 1 lb red potatoes, chopped
If I’m being honest with you—and money maker to hit Oregon State Parks • 3 carrots, chopped • 2 cups green beans, chopped
myself—I’d say it ruined that ability to • 3 stalks celery, chopped • 1 cup fresh or frozen corn
since campgrounds were introduced.”
• 5 cloves garlic, minced • 1 cup fresh or frozen peas
anything below 60 degrees. I decided Most are in the $40-$60 range and are • 1 28oz can diced tomatoes • Salt and pepper, to taste
my first winter in Oregon, I would meet open year-round! • 8 cups beef bone broth • 1/4 cup fresh parsley, chopped
this challenge head on. Here are some Winter is a great time of the year • 2 sprigs rosemary, minced
exhilarating, awe-inspiring and just plain to head to the coast, where yurts are
silly ideas I had to distract myself from bountiful, with your warm sweaters and Directions
the winter blues. Hopefully these tips knitted hats. From December to March, 1. Heat 1 Tbsp olive oil over medium-high heat. Cook the beef in batches,
browning an all sides. Remove from pot.
allow you to try something different this Grey Whales migrate from their feeding
2. Add remaining oil to pot, add onions, celery and carrots. Sauté about 3
flurry, foggy season. grounds off Alaska to their nurseries
minutes, add garlic and sauté an additional minute.
I’ll start with an extreme. Snow off Mexico. There are volunteers all
3. Add broth, tomatoes, beef, rosemary, thyme, and oregano. Bring to a
camping. It’s just plain ol’ camping along the coast to help whale watchers boil, reduce heat and simmer, stirring occasionally, for 30 minutes.
but with more campfires. You have to spot their prizes but I’ve heard the best 4. Add potatoes, continue simmering for 20 minutes.
5. Add green beans, continue simmering for 20 minutes.
Here are some exhilarating, awe-inspiring and just
6. Add corn and peas, simmer for about 5 minutes, or until heated through.
plain silly ideas to distract you from the winter blues. 7. Add salt and pepper, if desired. Stir in fresh parsley just before serving.
remember multiple pairs of clothing, spots are Depoe Bay and Ecola State
even if you’re only camping for a Park. Enjoy a chilly day hike and finish
night. Wear wool or fabric specifically with a warm thermos of something
designed for the snow. You’ll also have special while you watch these beautiful
to remember to bring a warming liquid, mammals play along our shores.
I recommend whiskey. There are many I’ll end with the most extreme. A polar Winter hike with Loki and Koya
places in Oregon to disperse camp, that bear plunge into a cold body of water! I
is according to the USDA, camping rang in my New Year at Cape Lookout
anywhere in the National Forest outside State Park. Camping the night before on
of a designated campground. Dispersed the beach allowed my body to adjust to
camping means there are no toilets, no the cool breeze (gusts) of the Pacific. The
picnic tables, no trash cans, no treated next morning, I drank the hottest cup of
water, and no fire grates. While this does Assam tea I could down and ran towards
mean you have to be more conscientious the crashing waves with gusto. Luckily,
of your stay in the wilderness, it doesn’t a raging fire was waiting for me and as
mean you can’t enjoy the stillness of the I steamed, literally, into the new year. I
forest as you meditate on the cracklings wondered if I’d ever be warm again! My
of the evening burning away. best tip for this is to warm your new, dry
If all that sounds good but you want socks by your car heater before you take
more hygge (a mood of coziness and the plunge. This is my just-plain-silly
comfortable conviviality with feelings idea, I realize, but if you’re looking for a
of wellness and contentment), yurt partner or pusher, I’ll be there again next
camping is much cozier and plentiful year! See you there!
in Oregon. In 1993 Oregon became the
Yurt in South Beach State Park
10 · News in Natural LifeSourceNaturalFoods.com · 11
TDE MANDARIN
PERSIAN LIMES This is a type of Minneola
CITRUS This is the lime most used in Tangelo: a cross between
RUBY RED
the United States. For us it GRAPEFRUIT the Tangor, Dancy, and
is just referred to as “Lime”. Rich, full bodied flavor, Encore. Whoever thought
This lime is large and sweet perfect balance of sweet of crossing these three is a
compared to its other lime- and tart, what’s there to genius, because the flavor
By Chris Bair · Produce like cousins. complain about? and juice content is out of
this world. Perfect balance
Citrus are so good at this time Mexican Limes. Mexican Limes of sweet and tart, with a hint
of year! They are refreshing, can and Lemons were crossed for of floral notes at the end.
be anywhere between sweet, our Persian Limes. Citrons were
MEYER LEMONS SHADDOCK POMELO ALGERIAN TANGERINE
sour or bitter, and—not to crossed with the Sour Orange to Similar to a lemon, although These are my favorite citrus. Also known as a Clementine,
mention—they are packed full create Lemons. The Meyer lemon sweeter, with more juice, They taste like a passion this is a small, easy to
of Vitamin C! Citrus also have is a distinct cross between the and less sour. Makes the fruit, and have a meaty, yet peel, and generally very
a lot more properties than you Pomelo/Mandarin, and a Citron. best lemonade! juicy inner flesh. sweet orange mandarin
would think. For example, just Lemons and Sour Oranges were hybrid. It has few, if any
one navel orange is also full of crossed to make the Bergamot seeds, making it perfect for
fiber, more than many bowls of Orange. Another good one to snacking on.
CHANDLER POMELO
whole grain cereal! Most citrus remember is that Tangerines are This Pomelo is very sweet
BLOOD ORANGE
are a great source of potassium, a type of Mandarin. Tangelos and floral, with pink flesh
Beautiful red flesh inside,
vitamin A and vital antioxidants are a hybrid of the Tangerine and a green to yellow rind.
with lovely strong aromatics, SATSUMA MANDARIN
that neutralize free radicals. and a Pomelo or Grapefruit! Remember that Pomelos Classic sweet and juicy
and a rich flavor reminiscent
There is no dispute that Wow, that was a lot of history are difficult to peel due to mandarin flavor. Super
of fresh raspberries.
the thick pith, so it is best to easy to peel, and great for
citrus is tasty and healthy, but for one category of fruit. So
cut horizontally in half, then snacking on.
where did they come from? what next, how do you choose scoop sections out with a
It is believed that all citrus which one to buy now that you spoon!
came from 4 fruits. The Pomelo, know all this? Here is a list to
True Mandarins, Citrons, and help you choose the perfect RIO STAR GRAPEFRUIT
Micrantha. Pomelos and True citrus from this year. If you These have a lighter skin
Mandarins were crossed to make can’t decide, do not be afraid than the Ruby Red. They MELOGOLD POMELO
have a light, floral aromatic MINNEOLA TANGELO
Similar to the Shaddock,
Sour Oranges, and that was to ask the Produce Team to
flavor, with lots of juice. Easy to peel, a little more
then crossed with Pomelos to get you a sample. We are more although more juicy and
tart and meaty when
floral tasting.
make sweet oranges, and those than happy to help you! compared to a mandarin.
Sweet Oranges were hybridized
with Pomelo yet again to reach
Grapefruit. Micrantha and
Citrons were bred to make CARA CARA ORANGE BUDDA’S HAND
Here’s a favorite, these Here’s a citrus most don’t
pink fleshed oranges are know about. It has a very
not to be missed. Flavor is fragrant and floral aroma,
reminiscent of fresh fruit reminding me of lemon
punch, perfect for those drop candies. Of course
who do not like much these are great for candying,
tartness, because these are use the whole thing as you
sweet! would zest, or use it for
infusions.
PAGE TANGELO KUMQUAT
Not the easiest to peel, but A bitter orange, you eat the
it makes up for it in flavor. whole thing as you would a
Aside from the famed TDE, berry, and if you get them
this is a produce team at the right time, they are
favorite. It takes the best absolutely delicious. Ask
from a satsuma and a produce for a sample if you
minneola tangelo. have never had one before!
WAYLAN’S BAKED MACARONI AND CHEESE WHAT’S NEW? Grocery
ALMOND GLORY
By Waylan Barber · Custodian Directions
Cupcakes
I remember sitting at my grandma’s table on 1. Preheat oven to 350 degrees. Scrumptious single
summer afternoons waiting for Sunday dinner: 2. Cook the pasta about one minute less than the
fresh-from-the-garden cucumber salad, ham instructions on the package, to al dente. Drain
serve cupcakes made
or homemade meatloaf, boiled corn and—my and set aside. with almond meal and
favorite—homemade baked macaroni and 3. Take half the butter and melt it in a thick- without gluten or soy.
cheese. The rest of the year, macaroni and bottomed two-quart pot.
cheese meant boxed noodles and powdered 4. When the butter is melted, add the diced onion.
cheese, but in grandma’s house such profane Stir frequently over medium heat until the onion
things were unheard of. When I first attempted starts to caramelize, about 20 minutes. Don’t
to make this dish as an adult, naturally I rush it.
called my grandma for her recipe. She kindly 5. Once the onion is caramelized, add the rest of
refused and told me to look it up. So, after the butter.
experimenting with several recipes, I came up 6. Once melted, add the flour, stirring constantly,
with my own version of this classic dish. My in- until the mixture is the consistency of cake
laws love it so much that I can’t go to a family batter.
gathering without it. 7. Slowly add about a cup of milk, salt, pepper, and
the mustard, stirring slowly.
8. Add a ½ cup of the milk and two generous EATING EVOLVED
Ingredients handfuls of cheese. Keep stirring. Primal Chocolate Bars
• ½ lb macaroni or penne pasta 9. Once the cheese is melted into the milk, add the Delicious Chocolate bars made
1 small yellow onion (or ½ large), diced remaining milk and all but 3-4 oz of the cheese. THE HONEST
with minimal ingredients; Organic
Perishables
•
• 4 Tbs butter, divided Stir until just starting to bubble. STAND · Vegan
Coconut Sugar, Cacao Butter, and
3 Tbs all-purpose flour 10. Taste and adjust salt and pepper. Cheeze Dips
organic cacao. Chocolate made
•
• 3 cups milk 11. Remove from heat and stir in pasta. Cheesy dip that tastes
12-16 oz sharp cheddar cheese, shredded Place mixture in 7 x 11” casserole dish (9 x 9” primal!
• 12. KITE HILL cheesy—but without
1 tsp salt (to taste) also works) and sprinkle remaining cheese and Dairy Free Ravioli the dairy! Use it as
•
• ½ tsp ground pepper (to taste) breadcrumbs over the top. Dairy free raviolis
• 1 Tbs yellow mustard 13. Bake for 20-30 minutes, until the top is evenly a sauce for a vegan
made with Kite Hills
• 2 Tbs panko bread crumbs (optional) browned. Let sit for 5 minutes before enjoying. cheesy pasta that is
award winning almond true to tradition and
based ricotta! guilt free!
PRO BAR LIVE SOUTH RIVER
Live Probiotic Miso
Nutrition Bars Organic artisanal
Probiotic nutrition bar miso, a high protein
with 10g plant-based seasoning perfect for
protein and no added soups, marinades,
sugar. dressings and dips.
Freezer SO DELICIOUS
Dairy Free Mousse
Creamy, fluffy, dairy
CAULIPOWER free, and with only 330
Pizza Crust or fewer calories per BOBO’S · Toast’r Pastries
Pizza crust made with pint, you can go ahead A healthier toaster pastry made
real cauliflower! Gluten and eat the whole with gluten-free and non-gmo
free, high in protein, thing. Try strawberry, ingredients.
nutrient rich, and peanut butter, or
seriously delicious. chocolate chip.
14 · News in Natural LifeSourceNaturalFoods.com · 15
Deli Cubano
First up is our version of a Cubano.
Tuna. We then mix in just the
smallest amount of mayonnaise
CRANBERRY ORANGE
HOT SANDWICHES We take a ciabatta roll and pile on
NOW AVAILABLE! Beeler’s seasoned pulled pork and
and a few other ingredients for
the perfect flavor combination.
BISCOTTI
As part of the recent remodel and sliced ham, melted swiss cheese, The sandwich starts with toasted
expansion of the Deli Kitchen, we sliced pickles and finish it off with sourdough bread topped with
are now offering several exciting, a spread of yellow mustard. It’s a our popular tuna salad, red onion, Ingredients
new hot sandwiches that are made taste of Little Havana here in the tomato and of course, melty cheddar • 2 1/2 cups flour • 1/2 cup olive oil
1 1/2 tsp baking powder 1 Tbsp almond extract
to order at our Deli window. Northwest. cheese. Pair a sandwich with a • •
• 1/2 tsp salt • Zest of one orange
cup of soup from our hot bar for a • 1/2 cup cane sugar • 3/4 cup roasted
Turkey Pesto satisfying meal! • 3/4 cup brown sugar almonds, chopped
One of our staff favorites is the • 3 eggs • 1 cup dried cranberries
Turkey Pesto Sandwich. This hearty BBQ Seitan
Directions
sandwich also comes on ciabatta If you are looking for a delicious
1. Preheat oven to 325°F.
bread and combines our house- sandwich, but are also searching for
2 In a small bowl, stir together flour, baking powder, salt
made pesto with spinach, tomato, vegan options, look no further than
and sugars.
melted swiss cheese, and Diestel our BBQ Seitan sandwich. “Meaty”
3. Whisk eggs in a large bowl. Stir in olive oil, almond
sliced turkey breast. A great warm chunks of seitan are covered in our extract, and orange zest. Stir in flour mixture until just
treat for chilly winter days! sweet chipotle BBQ sauce. It has incorporated. Fold in almonds and cranberries.
a little sweet and a little heat and, 4. Scoop out dough onto a large pastry lined baking sheet.
Tuna Melt of course, is delicious. A generous Form into two logs.
Of course, we have our own version portion is served on ciabatta bread 5. Bake 30 minutes, or until golden. Remove from oven
of the classic tuna melt! Our tuna and topped with crisp and delicious and allow to cool.
salad starts with responsibly caught cole slaw. So good that meat eaters 6. Cut biscotti into 3/4” slices, arrange on cookie sheet and
bake again for 15 minutes to crisp them
Turkey Pesto and sustainably harvested Yellowfin everywhere will be converted!
up. Flip after 7 minutes.
7. Cool on a wire rack. Enjoy with
coffee or tea.
Bulk Health & Beauty
ST. FIACRES FARM TEAS
LifeSource welcomes St. Fiacre’s Farms, a local source of herbal tea EVAN HEALY · Skin Care
blends. The fertile soils and mild climate of the Salem region are Hello friends of LifeSource! We have a new offering in skin
perfect for cultivating the many herbs for their tea blends, care that is so transformative and beautiful, I could hardly
so St. Fiacre’s buys most ingredients from wait to share it with you: the Evan Healy Skin Care line.
local farmers and families. St Fiacre’s
Evan Healy’s philosophy is simple: Oil and Water. The
Farms careful curation and drying
foundation for everything and the most important thing you
shows in the vibrant colors and
can do for your skin. Simple, nourishing, and transformative.
incredibly rich flavors. LifeSource
has selected some of St Fiacre’s Why oil and water? Because these are the two things that
most aromatic and colorful blends. make up the top layer of the skin. Within the skin, sweat
We find them delicious when prepared as glands and sebaceous glands work together to produce a
either hot or iced tea. You thin coating of lipids (oil) and perspiration (water) called
will find St. Fiacre’s in the acid mantle, or hydrolipid barrier. It allows the skin to
the bulk department at self-regulate, detoxify, and balance moisture and hydration
LifeSource, on the top levels. It is easily disrupted and stripped by harsh treatment
shelf of our herbs, spices, methods (exfoliation, acids, retinols, peels, enzymes, lasers,
and teas. The wonderful thing etc) and modern living (tap water, soap, etc).
about St. Fiacre’s tea is the aroma that wafts from the jars Most people who apply a twice-daily application of Evan
as you scoop your favorite blend. Open the lid, savor the aroma and Healy Oil Serum (plant oils) and HydroSoul (plant waters)
choose from our abundant selection of St. Fiacres herbal tea blends. find that this simple pairing provides enough moisture and
hydration so that they need nothing else for their skin to feel
properly hydrated and moisturized.
16 · News in Natural LifeSourceNaturalFoods.com · 17
ST. FIACRE’S · Farm Teas
STAFF FAVORITES Dawn loves to make kombucha and uses several
different teas from our extensive bulk department.
NEW CASCADIA
FARMHOUSE
FULLER FOODS
Serious Cheesy Puffs
T
By Waylan Barber · Customer Service One of her favorites is St Fiacres Farm Teas’
Gluten Free Sourdough Bread Blue Cheese and Jalapeño
Finding good sliced gluten-free These cheesy snacks are
he staff here at Lifesource is diverse in many ways, Rose City Repose. It has a great flavor and adds
bread can be a daunting endeavor. among Chris’s favorite food
sweetness without needing additional sugar.
including our taste in food and health and beauty Chris embraces a gluten-free indulgences. The flavor and
products. To highlight our favorites, we place “Staff lifestyle and knows this struggle size of these cheese puffs is
Picks” cards throughout the store. We are proud of all the intimately. This bread has great unsurpassed. They don’t just
products we carry, but something about these particular items texture and is delicious straight taste vaguely cheesy with a
stands out. Feel free to ask us why! In this issue, we will focus from the bag. Even his non- hint of spice like some cheese
on just two of our staff members and several of their favorite gluten-free friends enjoy it. snacks. Fuller Foods Cheese
foods. Puffs deliver a pleasant
Chris Bair is one of our delightful produce MEADOW GROVE · Eggs bleu flavor with exactly the
clerks. You can find him arranging our Dawn describes these eggs as right amount of heat on
seasonal organic produce in tasteful vibrant orange and super rich the back of the tongue.
arrangements or sorting bananas. When he in flavor. These chickens are
is not beautifying our produce department, 100% free range; they get to eat OREGONIC TONIC
he spends his time as a discerning a lot of bugs and other good KOMBUCHA · White Peach
audiophile and snack food connoisseur. things, making their eggs high in Kombucha is usually
Dawn is our Grocery Manager. Beyond healthy omegas and Vitamin D. characterized by a fermented,
running LifeSource’s Grocery Department, effervescent flavor with a
Dawn is something of a renaissance woman. AURORA VALLEY POULTRY hint of whatever flavor is
She is a prolific writer and a founding FARM · Organic Chicken listed on the label. While this
member of an exclusive writers guild. A Dawn says this is the tenderest often makes for a refreshing,
quirky foodie, she enjoys making a variety chicken she’s ever had. This organic healthful drinking experience,
of things from scratch, from kombucha chicken is local to the Willamette Oregonic Tonic Kombuchas
to baked ziti. Dawn is also a dedicated Valley and exclusively carried at break the mold. Their products
Mariners fan. LifeSource. We carry everything are full of flavor with a slight
from whole roasting birds to effervesce. Chris describes his
thighs. This chicken is very juicy favorite flavor, White Peach,
...so maybe open it over the sink. as “screaming white peach.”
PALHAIS · Goat Cheese FACE ROCK CREAMERY
When I asked Chris about his favorite Triple Pepper Cheese Curds
foods in the store he immediately took Chris also loves the Face Rock Creamery
me to the Palhais cheese. He likes this Cheese Curds as a great grab-and-
savory cheese for its versatility. It’s great go snack. You can eat it straight out
for frying as a stand-alone hors-d’oeuvre of the container without the awkward LONELY LANE FARMS
or in a grilled cheese sandwich. The feeling of snacking on a block of Lamb Bacon
saltiness of the cheese pairs well with cheese. Beware though; these bite- The popular saying,
apples or figs. Sometimes Chris just sized cheese snacks are addictive! “Everything is better with
eats Pahlais right out of the package. bacon” is re-imagined as
ROYAL RIVERSIDE FARM “Everything is better as
GRAND NOIR · Blue Cheese Organic Milk bacon” in this delicacy. Chris
Out of all the bleu cheeses available at This milk is Dawn’s favorite for two says lamb bacon combines
LifeSource, this one is Dawn’s favorite. reasons; it is local and super fresh. Located the distinctive earthiness
If you or someone you love is unsure in Albany, Oregon, Royal Riverside is a of lamb, with the subtle
about bleu cheese, she recommends the small family-run dairy. Because of this sweetness of smoked bacon.
Grand Noir. It is a mild, approachable and how they process their milk, this Next time you’re in the
cheese with a truly dynamic flavor. The is probably the freshest milk available market for bacon, consider
creamy texture is well-balanced with at LifeSource, often being in the cow this delicious choice.
just the right amount of friability. mere hours before it reaches the store.
18 · News in Natural LifeSourceNaturalFoods.com · 19By Branden Hume · Customer Service
...given the choice between
I
know what you’re thinking, this the cells with nutrients, water, protein, like JUST or Memphis Meats from working on this article I spoke we know it. The way I see it,
sounds gross already. This can’t be and salts, the cells can be tricked into developing their own recipes. with a lot of co-workers about if the cheap way for people to lab grown, conventional,
natural. Is LifeSource selling this? replicating as if they were still in the Branden, I hear you ask, that’s cool the subject, and the most get meat becomes cruelty free, and free range organic
Why am I even reading this? Well first, host’s body. This effectively means and all, but how does this affect global common argument I got was non-GMO, antibiotic free, and
meats, I’m going to go with
organic every time.
let me clarify that we are not selling that no cells are genetically modified industry? It’s all in the statistics my that it isn’t natural, and for environmentally friendly—well,
lab grown meat. However, that is not (as long as the host animal is not friend. According to the WWF “25% of that reason they wouldn’t try that’s absolutely fantastic, and in
why I am writing this article. While genetically modified) and nutrients can global land use, and forestry emissions it. I think that’s fair enough. my opinion, a step in the right
we may never sell this in our store, be added to the mix for a more nutrient are driven by beef production.”1 and an However, I ask you not to direction.
it is still an interesting development dense food. oxford study also found that compared consider whether you would If you find this interesting,
that could have a massive impact on Right now lab grown meats are still to conventionally grown beef, clean eat it, but rather the affect it can I encourage you to research it
global industries. Allow me to spin you in the early development phase. While meat would take 99% less land use to have on our world. yourself. Take a look at www.
a tale about the growth that very well the technology falls short of creating make. It would also use 96% less water, After thinking long and justforall.com to see the story
may end up becoming the meat of the whole steaks or cuts of meat, it is able and contribute 96% fewer greenhouse hard about the whole thing, from one of the major front
future. to produce small amounts of tissue that gas emissions. 2 Of course, as more my biggest takeaway has little runners of the industry, and the
First off, what exactly is it? It is when combined, create a ground meat- discoveries are made and methods to do with us and the natural steps they are taking to change
a cruelty free, antibiotic free, non- like substance. This has allowed for perfected, it is expected to be produced food industry, but rather how the way we see meat.
GMO, culmination of cells grown in a successfully making burgers, chicken even faster, more efficiently, and this changes the food everyone
else eats. If these companies, [1] https://www.worldwildlife.
laboratory that can be derived without nuggets and fish sticks—though it ultimately cheaper than it is now.
the frontrunners of the clean org/industries/beef
killing an animal. Also called cultured may be a while before these are put on I work at LifeSource, and given
meat industry, can perfect a [2] https://pubs.acs.org/doi/
meat or clean meat, the process of shelves. These are so unique that the the choice between lab grown,
way of making cruelty free abs/10.1021/es200130u
making it begins by taking stem cells FDA still has to decide how to regulate conventional, and free range organic
from an animal, then filtering the tissue and classify them, and whether or not meats, I’m going to go with the organic meat that is cheap, they could
and isolating the cells that can grow. they are actually safe to consume. This every time—and I think if you’re potentially topple the industrial
Then by a careful process of feeding has not, however, stopped companies reading this you would, too. While meat producing industry as
20 · News in Natural LifeSourceNaturalFoods.com · 21◄
that engaged. However, as the summer
Salem Area Trail Alliance
progressed, the same kids that had
never gardened before, were asking
questions about whether their cilantro Spotlight on Natural Factors
plants had enough nitrogen and pulling
any weed that dared to invade the
space. By the end of the summer the
kids grew and donated over 764 pounds
of harvested crops to the Independence
FACTORS FARMS
and Ella Curran food banks! They also
COMMUNITY MATTERS discovered that eating healthy does not
mean skimping on taste. We donated all
A VERY SPECIAL PLACE
Natural Factors’ exquisite certified-organic farmland gives the company complete
control over securing the best quality raw materials possible. Literally, control
By Paige Smith · Outreach Coordinator types of different healthy and yummy from seed selection to finished product.
goodies for them to snack on. We also
EVERYTHING STARTS WITH THE SOIL
A
major aspect of LifeSource’s events and all are welcome to attend. had them come to the store and do a This farm has truly unique soil, built up over millennia as water from Otter Lake
mission is to foster, strengthen Currently work parties are being tour and class about healthy eating. repeatedly flooded the valley below. These floods deposited a tremendous
and promote community. To held every other week at Silver Falls The plan for next year’s crew is to amount of organic matter onto the land. The resulting alluvial soil is extremely
fertile. This incredible top soil is over six feet deep in places and has special lime
this end, we participate in numerous constructing a new connector trail from also sell their produce at the farmer’s stratification, which plays an important role in neutralizing the pH of the soil.
health and wellness fairs throughout the Newt Loop to the conference center. market. I am excited about meeting SEED SELECTION IS CRITICAL
the Willamette Valley and we teach You can find out more, and learn how next year’s new crew and watching the One of the advantages of doing our own organic farming is having complete
classes on various subjects, from to volunteer at www.SalemTrails.org or garden—and the kids—grow! These control over seed selection. We make sure to choose true “species” non-hybrid,
non-GMO seeds. It’s very important to make sure that the seedlings are natural
how to eat healthy on a tight budget find them on Facebook. Be sure to bring kids are great and I cannot say enough
and healthy, because healthy seedlings mean healthy mature plants.
to how to best store and preserve your work gloves and a hearty appetite about this great program. For more
CONTROLLING THE HARVEST
food. We also donate countless gift for tasty, nutritious LifeSource snacks. information contact facebook.com/ We also have full control over the harvest. For example, we selectively handpick
baskets filled with gourmet and cscpolk or CommunityServices.us the echinacea flowers, picking only the mature flower heads, because they
organic treats and gift cards to local Community Services Consortium contain the highest levels and best ratios of active ingredients. That’s a great
advantage over mechanical harvesting, which doesn’t allow for selection based
non-profits and school fundraising Community Services Consortium I look forward to seeing you out on the maturity of the plants.
auctions—over 150 this past year! is another group that we supply with and about town and at the store.
We also supply several non-profits food and classes on how to eat healthier. We simply could not do all of the
with healthy, tasty treats to help fuel Last year was the first year of the work in the community without
their hard-working volunteers. Community Services Consortium Polk the support of all of our wonderful
County Community garden. The results shoppers. Thank you!
Salem Area Trail Alliance have been spectacular. The goal was to
Community garden for at risk youth
◄
One of these organizations is the engage and involve
Salem Area Trail Alliance. SATA is a group of at-risk
an all-volunteer non-profit working youth in creating a
to “get more people on more trails in community garden.
the greater Salem area.” SATA began Through the process
in 2011 and since then has put in of planning, planting,
thousands of hours of volunteer work caring for and
each year building and maintaining harvesting a garden
trails for hikers, bikers and runners. the kids not only
Some recent projects include worked on getting
building the Catamount Trail and their G.E.D’s but also
Newt Loop at Silver Falls State park. learned valuable work
They also built Salem’s first pump and life experience.
track and bike park at Geer Park The first time
as well as maintaining the Croisan that I went to
and Skyline trails in South Salem. Independence to
SATA hosts frequent trail work visit the garden the
parties, outdoor activities and social kids did not seem
22 · News in Natural LifeSourceNaturalFoods.com · 232649 Commercial St. SE Salem, OR 97302 503-361-7973 LifeSourceNaturalFoods.com Open 8am-9pm PLASTIC BAGS BE GONE! LifeSource applauds the Salem City Council for voting to support our environment by banning most single use plastic bags beginning in April 2019! Stay tuned for more information as details become available. In the meantime, remember to take advantage of the many ways to acquire reusable shopping bags, at LifeSource and elsewhere. Find out more at www.CityOfSalem.net
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