RUTABAGA RAP T H E - Abundance Food Co-op
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W i n te r 2 019
T H E
RUTABAGA RAP
BRAIN FOOD:
AND OTHER WAYS TO
IMPROVE MEMORY
WHO OWNS YOUR
GROCERY STORE:
CO-OPS IN THE AGE OF
GROCERY GIANTS
2 018 FA R M B I L L :
WHAT YOU CAN EXPECT
BECOMING AN
ABUNDANCE
SHAREHOLDER:
HOW AND WHY
POWER UP YOUR
B R E A K FA S T :
FUEL YOUR DAY WITH
HEALTHY OPTIONS
GM Musings
Chris Pepe, Abundance General Manager
Since joining Abundance last October it’s health nut and enjoy helping others find
been my pleasure to meet many of the their healthy happy space as a personal
store’s Shareholders and shoppers, and trainer and fitness consultant.
work with the talented staff that keep the
store full, fresh, and abundant every day! Looking ahead, I’m optimistic and excited
In addition to the faces you’ve come to about the opportunities ahead for
know here we’ve added a few new team Abundance. It’s no secret that the waters
members. have been a little choppy over the last
few years, but as we prepare to celebrate
Jon will be here on Monday, April 15,
Pat Dalberth joined us in November as our 18 year anniversary in April we have
preceding the May release of his new
the Deli Manager and has made great lots to look forward to. We continue to
book on the topic. Stay tuned for more
strides building out our prepared foods offer Rochester a unique member-owned
details on this event and the discussions
offerings. There’s always something grocery experience. Our strength comes
we’ll have as a community about the role
new and full of flavor cooking in the from those Shareholders who believe, as
Abundance plays in the grocery-sphere.
Abundance Kitchen. much as we do, in offering local farmers
and food producers a space on the
Check us out on Facebook to stay current
Melinda McAuliff joined the team in shelves and in our kitchens.
with events, our daily deli menu, flash
December as our Marketing Manager.
sales, new items and more! We’re also on
She’s collaborating with the rest of In this issue of the Rutabaga Rap you’ll
Twitter and Instagram.
the team to help enhance our visibility hear from Caroline, whose been with
as Rochester’s co-op, increase our Abundance from the beginning, about
I look forward to seeing you in the store!
Shareholder base, and introduce the store what makes this place special (page 3) and
to new shoppers. Jon Steinmam, author of Grocery Story:
The Promise of Food Co-ops in the Age
If we haven’t met yet, a little about me - I of Grocery Giants about the value of co-
am a Rochester-area native with 25 years ops in local economies and the challenges
of experience in the grocery business, we face in the “big-box” environment
working at Wegmans. I am also a bit of a (page 4).
CONTACT Philippa Proudfoot Jacob Snell, Front End Supervisor
571 South Avenue, Rochester, NY 14620 pirpoud@aol.com Seb Sanger, Front End Supervisor
tel: 585-454-2667 Skylar, Front End Supervisor
email: marketing@abundance.coop STAFF DIRECTORY
Marketing
website: www.abundance.coop General Manager
Melinda McAuliff, Marketing Manager
Chris Pepe
Sherri Cromwell, Merchandiser
BOARD OF DIRECTORS
Max Gianniny, President Administrative Produce
and Treasurer Debbie Loo Anderson, Finance Manager Caitlin Holcombe, Produce Manager
mgianniny@gmail.com
Francis Barrow, POS Manager Saqrah Houck, Produce Buyer
Paula Hansen, Vice President Richard Rowley, Financial Assistant
Paulah1@rochester.rr.com Richard Sauvain, IT Coordinator Newsletter editorial team:
Karl Abbott, Secretary Margie Campaigne, Co-editor
Center Store
Karl47@frontiernet.net
Diane Banks, Bulk, Refrigerated &
Frozen Foods Melinda McAuliff, Co-editor,
Peter House
Housepeter171@gmail.com Nazareno Runfola, Senior Grocery Buyer Advertising & Design
Emily Sniezyk, Beer Buyer
Chris Whitebell The Rutabaga Rap is Abundance Food
Steven Standhart, Wellness Buyer
chriswhitebell@gmail.com Co-op’s quarterly newsletter. With articles,
notes, and recipes, we explore the food,
Monique Marollo Deli
values, and way of life that matter most to our
Marollo@rochester.rr.com Pat Dalberth, Deli Manager
co-op community.
Allie Push, Bakery Manager
Jon Greenbaum
greenbaum.jon@gmail.com Front End
© Abundance Food Co-op 2019
Payton Marovich, Front End Manager
R u t a b a g a R a p | 2 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o p
Why I Shop at the Co-Op
Caroline Zane, Shareholder
I can’t recall why I first wandered into in 2001, a reality. It was Co-op member
the old Genesee Co-op Foodstore on Liz Litwiller who came up with the fitting
Monroe Avenue about three decades ago, name Abundance and John Kastner, who
but it made a big impact on my life. created the original, playful logo.
As the mother of a young child, I had Several years ago, I was among those
started taking more of an interest in the circulating an anti-fracking petition. The
food I was buying. Thanks to the Co- Co-op was the perfect place to seek
op, I learned about the value of organic signatures because shoppers cared about
supplements
produce, which wasn’t well known or easy fracking and wanted to learn more about
• Friendly and knowledgeable
to find back then. I came to appreciate it. We were allowed to petition right
employees and volunteers
these imperfect looking fruits and outside Abundance, which we could never
• Sales for all shoppers and a once-a-
vegetables and other items I found there. have done at a major supermarket.
month discount, plus special deals, for
shareholders
It surprised me that there was more that The move to our new location on
• A spacious room for eating and
I wanted to purchase in that little store South Avenue on Earth Day 2017 was
events, and a smaller room for
than in one of the giant supermarkets. I expensive and divisive, but it opened up
meetings
was also impressed by the employees and new opportunities. There is now nearly
• A place to find and leave information
volunteers, who actually cared about what double the space and a larger Rochester
about the community, environment
they were selling. neighborhood to serve.
and food
• Fundraising for worthy organizations
I remember asking one of the managers if There are many other things I appreciate
• A free quarterly newsletter with
the store carried a particular product. She about Abundance, including:
articles on the Co-op, environment
told me it didn’t. I realized that the reason
and food
was a matter of principle, which was an • Members have a say in the store’s
attitude I had never encountered before. operation
With all that it has to offer, Abundance
• Locally grown, organic, non-GMO,
has become a unique and important
When the Foodstore had to close, I, like and fair trade food
Rochester institution. It’s up to us who
many others, was happy to contribute a • A large bulk section that saves money
care about the store to help it thrive by
little toward a cooperative store. Some and packaging
shopping more and spreading the word to
worked extremely hard to make the new • Alternative non-food items, such
friends and neighbors.
store, which opened on Marshall Street as personal care products and
“Brain Food” and Other Ways to
Improve Memory
Edith Mann, Shareholder
Being a Co-op shopper, some of us are routine. Positive effects include improved:
already attuned to the benefits of certain glucose metabolism, cardiac function,
foods and practices. If you are a Boomer, blood pressure, weight loss, respiratory
as I am, there are certain things we can physiology, and cognition.
do to help our memory and help retain
what we’ve got for as long as possible, and Mental exercise uses working
maybe even to enhance our memory. memory, calculations, and abstraction.
Working memory allows you to follow a
Physical exercise does not mean that recipe to make a great batch of brownies. learning to play a new instrument.
you have to go for a run or a bike ride, Calculations allow you to determine if
but you can if you’re able. Ideally it means you can afford to purchase a better car Mindfulness is the ability to
doing some form of regular activity for next year given your income. Abstraction intentionally pay attention to the present
thirty minutes five days a week, like going allows you to picture the Porsche that moment without judging your thoughts,
for a walk. Having an exercise partner you would really love to be driving next which will wander. It often helps to use
helps with the commitment. A slow warm year as you daydream outside the realm of one’s breath as the focus for staying
up and a cool down are part of this. Using your actual budget. Well, mental exercise in the present. When you find your
the stairs, or parking farther from your could also include doing crossword thoughts have wandered you acknowledge
destination are good ways to add to your puzzles, learning another language, or “thinking” and come back to your breath.
You can become more attentive and
continued on pg 10
R u t a b a g a R a p | 3 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o p
Who Owns Your
Grocery Store!
In the age of monolithic grocery giants, food co-ops offer a promising alternative.
Jon Steinman, author of Grocery Store: The Promise of Food Co-ops in the Age of
Grocery Giants - reprinted with premission
Who owns the grocery store you categories researched, the report found books are full of examples of efforts
shop at? I love this question. It’s an four or fewer companies controlled at to combat the concentration of wealth
important one, a solid entry-point into least 75 per cent of sales. The figures are and power within the grocery sector.
a much deeper inner dialogue about the almost Orwellian. At times, this exercise in resistance has
type of food system we choose to invest spanned the spectrum of back-to-the-land
in each time we pass through the grocery How have these monolithic manufacturers homesteaders at one end, to the president
checkout. If you’re like most shoppers, amassed such concentration? Simple. They of the United States at the other.
your investment is probably not so much pay for it. Food manufacturers across the
a choice but an exercise in necessity, habit globe are shelling out $50 billion a year in By 1934, the groundswell of resistance in
or convenience. Most of us, after all, are trade fees and discounts — requirements the U.S. to the rise of chain stores had
sorely limited in choosing which among established by the grocery giants. In the resulted in 17 states implementing chain
the country’s grocery giants our food U.S. alone, these “trade fees” have been store taxes. In the grocery sector, much
dollars will support. estimated at $18 billion. The deeper the of the resistance was in response to
pockets of the manufacturer, the better the spread of the largest of the grocery
The national market share of our grocery the chance that the grocery gatekeepers giants, A&P, who at the time had assumed
dollars is telling, with 25 per cent of will grant the manufacturer access to the 16.7 per cent of the American grocery
Americans investing our food dollars in eating public. market. Despite intense opposition to
Walmart, 15 per cent in Kroger, and 27 it, anti-trust legislation succeeded in
per cent in Costco, Albertsons and Ahold- It matters little to the retailer if the holding back mergers and preventing the
Delhaize combined. That’s right, 67 per product is unhealthy, lacks innovation, or demise of many locally owned food-based
cent of America’s grocery dollars end up carries a heavy environmental footprint businesses. By the early 1980s, these
in the pockets of only five companies. — the foods on our grocery store shelves agencies and their requisite powers were
are reserved for the highest bidders. severely eroded, their powers reserved
This eroding of competition among for only the most egregious of anti-
the grocery giants also mimics the (un) So what’s wrong with this competitive activity. The great mergers of
competitive landscape of the foods eroding of competition in the the 1980s and 90s ensued.
found on their shelves. In their “Grocery marketplace? For me, it’s the impact
Goliaths” report, U.S. NGO Food & the hollowing out of options has on One of the most under-appreciated
Water Watch refers to the companies my local economy and how it prevents responses to this concentration of
supplying the stores as the “Monolithic the local food butchers, bakers and wealth and power were the hundreds of
Food Manufacturers.” Indeed they are. kombucha-makers from accessing the communities that organized themselves to
Today, two companies hold 99 per cent shelves of local and regional stores. take back control of their local economies
of the sports drink market, 80 per cent These good-food innovators deserve and food supply. They did this by
of the mayo market, and 85 per cent of access to the marketplace. They are the forming food buying groups and
dry mac and cheese. Three companies entrepreneurs who are transforming the retail food co-ops. The first wave of
retain 96 per cent of the market for baby food supply, but they are no match for the these consumer-owned stores emerged
formula, 80 per cent for granola bars and flexed muscle of a new flavour of Doritos. in the Depression era, but it wasn’t
77 per cent for ketchup. In a third of the So what are we to do? The history until the early 1970s and a new wave of
continued on pg 7
R u t a b a g a R a p | 4 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o p
The 2018 Farm Bill, What You Can Expect
Elizabeth Henderson, Shareholder
As I mentioned in my spring article about improvements to the conservation
the Farm Bill, it is a compendious piece programs.”
of legislation that governs much of the
federal government’s policies for food On the downside, “the bill trims
and agriculture. The bulk of the funding total funding for conservation
goes to nutrition programs – 80%, and the a bit, and widens loopholes for
rest for agriculture covering commodity corporate mega-farms to evade
programs, crop insurance, research and farm subsidy payment limits.”
extension, international trade, rural Local farmers that supply Abundance
practices that they are already using with
development, conservation, forestry, will be able to benefit from the cluster
funding for cover crops, improved pasture
and 1% for local, organic and sustainable of programs included in the Local
management, composting, and the like.
farming programs. Agriculture Market Program (LAMP). The
Northeast Organic Farming Association
The National Organic Coalition
The Bill that passed the Senate in of New York (NOFA-NY) is already
(NOC) led the successful fight to save
December did not include too many participating in a Local Food & Farmers
the Organic Certification Cost-Share
Program. Although the payments are
Farm Bill Spending 2019-2028 modest – 75% of certification fees up
to $750 - this is a significant amount
of money for small farms. All the local
certified organic farms that sell to
Abundance participate in this program
Nutrition which is administered jointly by NOFA
and the NYS Dept of Agriculture and
Markets.
$664b In another gain for organic integrity, the
bill expands resources and authorities for
organic import enforcement which will
Crop Ins. $78b strengthen efforts to deter fraud in the
organic sector. Had this been done earlier,
Commodities $61b it might have prevented the importation
of millions of pounds of fraudulent corn
Conservation $60b and soy.
Other $4.3b
Less encouraging is a new
provision that allows for
surprises, though it did fail to cap the Market Promotion Program grant that will
employees of farm companies
payments any one farm can receive making build a national network of support for
to take farmer seats on the
it easier for big farmers to get bigger. Community Supported Agriculture (CSA)
National Organic Standards
The Democratic wins in the fall elections projects like Peacework CSA that will
Board (NOSB), the citizen
pressured the House Republicans to give be distributing shares from Mud Creek
advisory board to the National
up on demands that would have taken Farm at Abundance again in 2019.Visit
Organic Program (NOP). USDA
food stamps away from 2 million people, mudcreekfarm.com to sign up. A program
has filled some of these seats with non-
cut the Conservation Reserve Program that got a significant raise is Food
farmers in the past, but this bill language
and organic cost share, and opened public Insecurity Nutrition Incentives (FINI)
enforces this practice that favors the
lands up to more lumber harvesting. which lets health practitioners prescribe
interests of big companies over family-
healthy food for low-income patients.
scale farms.
The final Farm Bill does
contain many of the elements The conservation program the farms that
NOC also opposed a second provision
that sustainable agriculture supply Abundance are most likely to use,
that contains unnecessary and confusing
organizations like the National the Conservation Stewardship Program
language about NOSB voting procedures
Sustainable Agriculture Coalition (CSP), survived in the Farm Bill, but with
that govern decisions regarding synthetic
(NSAC) worked hard to achieve: cuts to funding. Most conservation
materials allowed in organic production
“permanent funding for local food programs pay for the installation of new
and processing. This change in voting
systems, training and assistance for practices that help the environment. CSP
makes it easier to retain harmful materials
beginning, veteran, and minority farmers, actually provides technical assistance and
in organic production and processing.
and organic research; and significant incentives to farmers to continue good
continued on pg 6
R u t a b a g a R a p | 5 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o p
OWN It, The Rochester Way
Kate Washington, CEO, OWN Rochester
own enterprise are charged with making forward. To learn more about OWN
practical and informed decisions about the Rochester, visit www.ownrochester.coop.
company’s management, investments and
culture to ensure a viable enterprise that
supports the goals of the business and the The 2018 Farm Bill
worker owners. Henderson, continued from page 5
Together with recent NOP approval
Mayor Lovely Warren has launched the
of hydroponic production for organic
Owner Worker Network (OWN) whose
certification and the canceling of the
mission is to create jobs and wealth
Organic Livestock and Poultry Practices
building opportunities for residents in
Rule, these changes weaken the organic
economically challenged neighborhoods in
program. Many organic farmers are so
There are only a handful of worker the City of Rochester.
upset that they are working on new
owned co-ops in Rochester but they are
add-on labels to organic that verify that
an example of a new economic model Two businesses have been launched in
produce is grown in soil and that milk or
that serves workers in the community the Northeast quadrant of the city, 1) an
livestock do not come from Confined
well. Owner workers make significant energy contracting business focused on
Animal Feeding Operations CAFOs).
contributions to the local and national LED lighting installation, 2) a custodial
Those labels may reach the market in the
economy and make those contributions business. Both businesses are up and
coming year.
while sharing decision making power in running and a board, appointed by
the businesses. They have control over the mayor, is working to assist in the
Abundance shoppers will barely notice
the destiny of the businesses and the transition to a worker-co-op model.
the 2018 Farm Bill. Mainstream markets
economic impacts on their personal lives OWN is patterned after the successful
will continue to carry products from large
and local communities as well. Evergreen Co-op project in Cleveland.
scale industrialized farms and processors.
All the more reason to do more shopping
Worker owned co-ops are a viable Under this cooperative model, the
at Abundance and support the Co-Op’s
alternative to traditional businesses with a organization launches or converts
policy of buying as much as possible from
proven track record going back over one businesses creating and retaining jobs.
local organic farms!
hundred years. Worker co-ops are less OWN prioritizes
likely to be plagued by high turnover and hiring workers and
brain drain and they are just as productive locating businesses
as traditional business models. in low income
neighborhoods.
Worker owners have a say in what
percentage of profits are reinvested Mayor Warren, the
or distributed, in who is hired as OWN board and
management and the direction of the city hall employees
business. Worker owners make strategic have worked hard
decisions about the direction of a to raise capital,
business. Worker owners have a vested however you can
interest in creating safe, healthy working also help move
environments, and as managers of their OWN Rochester
Rochester
Feldenkrais
Samuel H. Nelson, Ph. D.
Certified Feldenkrais Practitioner
1501 East Ave., Suite 108, Rochester, NY
585-271-5296 • samnel@aol.com
rochesterfeldenkrais.com
R u t a b a g a R a p | 6 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o p
Who Owns Your Grocery Store!
Steinman, continued from page 4
community-owned grocery stores did the Any profits generated by a food co-op
inspiring food co-op movement of today are either re-invested back into the co-
really take shape. These co-ops were op and/or distributed equitably among
primarily focused on sourcing organic member-owners. If you hear anyone
foods and exercised their collective alleging that a food co-op is gouging its
buying power to keep prices low for their members, it’s simply not possible. The
member-owners. financial success of the co-op benefits
the entire membership and co-ops are in
Today, the retail food co-op model the business of providing the best prices
is a definitive movement, with 240 to their members while ensuring their
co-ops operating over 300 stores suppliers are fairly compensated and the
across the U.S. and many national and products carry the least environmental
regional organizations supporting their impact.
development.
More immune to takeovers:
Not surprisingly, the hundreds of natural Amazon’s acquisition of Whole Foods
food co-ops in North America, which, for is a reminder of the risk inherent when JON STEINMAN is the author of
years had easily differentiated themselves people rely too heavily on privately Grocery Story: The Promise of Food
from their conventional counterparts, owned grocery stores. Indeed, Whole Co-ops in the Age of Grocery Giants
are today facing new pressures from the Foods is no mom-and-pop retailer, but (New Society Publishers, May 2019)
national and multinational chains, not to as conscientious as any privately-owned, and is the past-President of the
mention the recent emergence of regional independent local grocer might be, any Kootenay Co-op in Nelson, British
chains specializing in foods that were possible takeover of their store(s) by the Columbia.
once characteristically “co-op.” The fear hungry giants is a decision that is entirely
among co-ops of this new competition their own; it’s not one that requires
is palpable, but there are quite a approval of the store’s shoppers as is the Save the Date
few characteristics of food co- case with a food co-op. Jon will be on tour with
ops that conventional stores will his book throughout 2019,
never match. Just like the many buying groups that including a stop at Abundance
formed in the 1970s, it’s likely necessary
Food co-ops are democratic: Any for each of us to first arrive at that
on Monday, April15. Stay tuned
member of the co-op can run for the place of being downright fed-up with for more details.
board of directors and all members are the companies currently feeding us.
invited to vote for their board each year. Then the work can really begin toward Visit grocerystory.coop to
democratizing our local economy and learn more.
Profits remain with the co-op: democratizing our grocery stores.
One Stop Shopping with Field Day
sustainably sourced packaging that is easy Snacks & Beverages
on your wallet? That brand is Field Day. • Pretzels
• Popcorn
With the cost of living and organic food • Cookies
on the rise, Field Day makes healthy eating • Crackers
an achievable lifestyle for every family. • Juices & Sparkling Water
Here are few of the Field Day items you
can find at Abundance. Household Items
• Toilet paper
Food Staples • Paper Towel
• Cereal • All Purpose Cleaner
• Peanut Butter • Laundry Detergent
In addition to all the great local and name • Pasta
brand specialty products you can count • Pasta Sauce You’ll find a variety of Field Day Organic
on us to have at Abundance, did you know • Macaroni & Cheese options. They also partner with Non
we carry a “generic” brand that is known • Canned Beans GMO Project, Fair Trade Association, and
for high quality organic ingredients and the Whole Grain Council.
R u t a b a g a R a p | 7 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o p
Power Up
Your Breakfast
Rise and shine! Fuel your day with
these healthy, high-protein
Kale and Chickpea Mini Frittatas
breakfast options. Servings: 12. Prep time: 45 minutes; 15 minutes active.
12 large egg whites
1
⁄2 teaspoon salt
1 15-ounce can chickpeas
4 leaves kale, chopped finely
1 large tomato, chopped
1
⁄4 cup chopped fresh parsley
1 teaspoon dried thyme
1. Heat the oven to 350°F. Line a 12-cup muffin pan
with paper liners, or grease with shortening or
butter, and set aside. (The egg whites will stick
if you don’t line or grease the pan well.)
2. Whisk the egg whites and salt in a medium bowl;
reserve.
3. Drain the chickpeas in a wire strainer and place
in a large bowl. Add the kale and tomatoes to the
chickpeas. Add the parsley and thyme and mix
well, then divide mixture between the muffin cups,
placing the items loosely so the egg whites can
flow around them. Divide the egg whites between
the muffin cups, about 1⁄4 cup of egg
per muffin. Tap the pan on the counter to settle the
ingredients.
4. Bake for 25 to 30 minutes, until the eggs are set
and firm. Cool on a rack before refrigerating
or freezing in an airtight container or plastic
freezer bag.
Bake these low-fat frittatas ahead of time
and store them in the fridge. They’re
easy to take along as you run out
the door on a busy morning!
R u t a b a g a R a p | 8 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o p
Ken’s Kookery: St. Patrick’s Green Bread
by Kenneth Rich, Shareholder
green food coloring Wet Ingredients:
which the co-op 2 cups well-shaken buttermilk
carried *mumble* 2 cups chopped parsley and/or spinach
years ago. I did try
blenderizing spinach Classic quick bread: Preheat the oven to
in the buttermilk, 350 degrees, mix the dry together, mix the
but it gronked the wet together, hand mix the wet into the
chemistry so the dry quickly, don’t work it too much, and
loaf barely rose, and plop into an oiled 8- or 9-inch-diameter
turned out really not cake tin. Bake for about 40 minutes.
very green. Caution: Shake that buttermilk carton
hard, like 007’s bartender would, before
I ended up increasing pouring and measuring – it loves to settle.
the white flour,
reducing the whole How absurd to measure greens with
I love Irish brown soda bread, the original, wheat, ditching the a cup! Will I ever grow up and use a
craggy, door-stop boulder of a loaf that oats, and doubling the buttermilk, giving kitchen scale like the Europeans do? But
goes so well with even a non-Irish stew. I it more the texture of that favorite soda then I’d have to buy kitchen scales for you
can’t seem to make it quite like the Irish bread variant featuring caraway and raisins. all. Spinach and parsley keep their green
do. I suppose I’ll have to break down and I chopped greens into it, the whiteness of bright, when baked, better than chard
use magic, or learn Gaelic so I can cajole the bread highlighting its emerald speckles. or kale, and the parsley gives it a springy
the oven gremlin, or just maybe add some taste, brightening the murk of winter.
baking powder. Dry Ingredients:
2 cups white all-purpose flour with germ Well, there is a bit of time between now
Anyway, I thought of making green bread ½ cup whole wheat flour and St. Patrick’s, unless you’re reading
for St. Patrick’s day. Absurd, seductive, 1 tablespoon sugar this in March. Maybe you can perfect this
potentially nutritious. Someday I will 1 teaspoon baking soda gronky recipe for me!
try to order that chlorophyll-based ½ teaspoon salt
Peanut Butter Berry Smoothie Bowl
Servings: 2. Total time: 15 minutes.
1 cup plain nonfat Greek yogurt
1
⁄4 cup peanut butter
1 large frozen banana
1 cup frozen strawberries
2 tablespoons strawberry jam
Toppings
2 cups fresh strawberries, sliced
1 cup granola
2 tablespoons chopped roasted peanuts
2 tablespoon chia seeds
Place the yogurt, peanut butter, banana,
strawberries and jam in a blender, and secure
the lid. Puree until smooth. Divide the smoothie
between two low, wide bowls and spread mixture
evenly. Arrange the sliced strawberries on each
bowl, then garnish with the granola, peanuts and chia
seeds. Serve immediately.
Reprinted by permission from StrongerTogether.coop.
Find these and more great power breakfast recipes at www.strongertogether.coop.
R u t a b a g a R a p | 9 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o p
CBD Oil: What It’s All About Brain Food
Mann, continued from page 3
While cannabis plants have been most that CBD does not attach directly to
well know for the compound TCH, either receptor. Instead, it seems to aware of your body and functions. It also
which produces the high experienced direct the body to use more of its own reduces depression, anxiety, and stress.
when smoking or consuming marijuana cannabinoids.
products, CBD its quickly becoming its Social interactions can include
second most well known compound. What Does it Do? family ties, socializing with friends or co-
Unlike TCH, CBD is not psychoactive, A lot of research is in the works to workers, and intimate relationships. What
so it does not change a person’s state better understand why CBD works and matters are the feelings of usefulness,
of mind when used. However, it has how. Some preliminary reports show having a supportive environment, which
proven to have a range of positive health CBD products can have positive effects limit isolation and loneliness.Volunteer
effects and is increasingly used as a on symptoms that include: chronic pain, opportunities abound in the community no
natural alternative to managing a range of anxiety, depression, arthritis, diabetes and matter what your age.
symptoms in people and even pets. addiction.
And now for the food! I compiled this
How Does it Work? CBD at Abundance from Brain Food by Lisa Mosconi. Even if you
According to the website Medical News At Abundance, you can find CBD in make a couple changes at first it is a start
Today, the human body produces its topical creams and as a supplement to toward “eating for cognitive power”, as she
own cannabinoids and has cannabinoid be ingested. We’ve carefully selected the writes. When at all possible it is best that
receptors call CB1 and CB2 which are brands we carry based on their quality we get what we need from the food we eat,
associated with coordination, movement, ingredients and adherence to industry not from supplements. As a Co-op shopper
pain, inflammation, emotions, mood, standards. you may already be on your way.
thinking, appetite, memories, and other
functions. Remember to consult with a doctor It is very important that several times a
before adding new supplements to your week we eat wild-caught salmon, mackerel,
Researchers once believed CBD attached routine. sardines, or anchovies. Organic chicken or
to these receptors, but it now appears turkey (no skin) twice a week, and once a
week a small, lean cut of grass-fed red meat.
Find it at Abundance
Twice a day have a serving of beans, wild
rice, rice, oats, whole wheat, or barley.
Every day have organic blueberries,
cranberries*, blackberries, cherries,
1
CBD Body Lotion 1 strawberries, concord grapes, fresh or
6 fl. oz, 750 mg CBD organic berry concentrates, and other
$54.99 fresh fruits. Once a day have spinach*,
2
chard*, broccoli*, asparagus, cabbage, sweet
2
CBD Mentholated Cream potatoes, or peas. Several days each week
have some almonds, Brazil nuts, walnuts,
3 fl. oz, 375 mg CBD
3 ground flax, or sunflower seeds.
$29.99
3 Daily beverages can be Equal Exchange dark
CBD Cream
cocoa in 1 cup of almond milk, a glass of
2 oz, 250 mg CBD red wine, water and green* tea. Sweeteners
$29.99 are raw honey, maple syrup, molasses,
coconut sugar, brown rice syrup, pure fruit
4
Chocolate Mint CBD Oil butters, or stevia. Oils to use are Field
60 ml, 10 mg CBD/ml 4
Day extra virgin olive oil for salads, baking,
$32.69 cooking, and Napa Valley Naturals avocado
5 oil for frying.
5
CBD Capsules
30 ct, 90 ct 6 Other “goods” are a couple pieces each
day of dark chocolate 70% or more, a daily
$32.69, $94.99
cup of plain yogurt, a couple eggs each
6 week. Avoid saturated fats, hydrogenated
CBD Edible Salve
fats (margarine, shortening), fatty meats
30 ml, 20 mg CBD/ml (marbled red meats, bacon, cold cuts), any
$32.69 regular sugar, soda.
*Not recommended if you are on a blood thinner.
R u t a b a g a R a p | 10 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o pWhats New In Store
Super Coffee for Fresh Cut Amazing Grains,
Super Energy Flowers Amazing Breads
Looking for a quick pick me up that lasts? Add some color to your table with Amazing Grains Bread Co. is a family-
Try Super Coffee - a coffee beverage fresh cut flowers, now available every owned and operated bakery, located
that’s fortified with MCT from coconut day. Choose from bouquets that include in Fairport, NY. They use fresh, quality
oil. The fast-burning energy source also a colorful array of high quality roses, ingredients and traditional methods to
has some antimicrobial activity, clearing spray roses, lilies, daisy’s, and carnations, produce exceptional artisanal breads and
your gut of bad bacteria. You’ll find fair-trade and locally sourced now you can find them at Abundance.
selections starting at $7.99.
Becoming an Abundance Shareholder PINNACLE
YOGA
Hatha yoga in a friendly
neighborhood studio.
Not sure which end is up?
Did you know that nearly 3,000 partner with. Our classes will help. See our
Rochestarians are Abundance schedule online or on Facebook.
Shareholders! Each one have them has Becoming an Abundance Shareholder
made a commitment to the success of requires a one-time purchase of a share
the store so we can bring members and for $100, there are no annual fee or
non-members a great selection of local, recurring costs.
sustainable, and fair-trade foods and other
products. You’ll get Shareholder-only Savings each
month and a discount on special orders.
In fact, many of Rochester’s most loved You also get a say in how the store
local producers got their start with us, like operates by voting for board members,
Once Again Nut Butter and SoyBoy Tofu. bylaws and other items.You can even run
to become a member of the Board of Carl Hoffman, Instructor
Why Become a Shareholder? It is a Directors. 99 Crossman Terr.
great way to help support local businesses. Upper Monroe Neighborhood
In addition to helping Abundance through Ultimately, as a Shareholder, you help build 585-473-2949
the purchase of a share, you help ensure a stronger local economy and community! pinnacleyoga@hotmail.com
the continued success of the farmer, Visit us online at abundance.coop/
www.pinnacle-yoga.com
dairies, bakers and other producers we ownership to learn more and sign up.
R u t a b a g a R a p |11 | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o pOPENSKYYOGA.COM
François Raoult,
Director
“Tradition is not the
worship of ashes but
the preservation of fire.”
—GUSTAV MALHER
Carla Anselm
Michael Amy
Andrea Escos
Becky Lyons
Rick Lynch
Heidi Friederich
Kinga Kondor-Hine
Mary Aman
Tom Battley
Yoga classes. All levels. Free Trial.
200 hour ESSENTIAL YOGA TEACHER TRAINING (November 2019-June 2020)
Back Care Program with Yoga Teachers / PT
INTERNATIONAL RETREATS in India, Italy and Greece
REAL YOGA IN ROCHESTER SINCE 1985 facebook.com/YogaWave yogawave@rochester.rr.com
R u t a b a g a R a p | W i n t e r 2 019 | A b u n d a n c e F o o d C o - o pYou can also read
