3 Rivers Natural Grocery Co-op & Deli Currents March 2019

March 2019

Pie seems to be relegated to holidays—pumpkin and pecan on Thanksgiving and Christmas, apple for the Fourth of July, key lime for your end-of-summer celebration. There is likely a pie that shows up at your own family gatherings. And perhaps it is

the only time that pie makes an appearance.

Sweet pies are a special kind of dessert that we don’t normally indulge in outside of a holiday table. But what about pies that are full of produce and protein and make meals (pot pies, quiches) or portable pies that are perfect for a meal on the go

(hand pies, turnovers, tarts)?

If you remember your math facts you’ll know that ratio of the circumference of a circle to its diameter is equal to π, or 3.14159265358979323...Shorten that up and you get 3.14 turning March 14 into Pi(e) Day! While some would take this day as an excuse to do math problems we think it’s the perfect excuse to have a slice! Use it as an excuse to share a pie with a family member, friend, or neighbor. Take a pie to work and impress your co-workers (no one needs to know the crust is store bought). Or stock your freezer with pies you can grab a slice

from for a quick meal on a busy evening.

If you come from a family that has a baker you know that pie crusts are nearly as particular to an individual as a fingerprint! From the type of “shortening” used to the way the crust is rolled out, every grandma and mama has her specific method and recipe. We’ll leave it to you use your go-to recipe (find one at www.strongertogether.coop/recipes/basic-pie-dough/). We also offer ready-to-fill crusts, puff pastry and phyllo dough

(including gluten free!) for purchase in our freezer case.

While you’re whipping up your pies for the big day, be sure to make an extra of the Potato Kale Pie to the right to have in reserve for St. Patrick’s Day, just three days following 3.14! Find this recipe and several others on page 3. Happy pie making and eating! (Hey, even if you don’t make a pie, 3.14 is a

perfect excuse to eat some!)

1612 SHERMAN BLVD. FORT WAYNE, IN • 260-424-8812

Happy Pi(e) Day! POTATO KALE PIE

This recipe makes for a hearty and comforting main dish without being overly heavy. Serve with a side salad or a light, broth-based soup.

Total Time: 1 hour, 15 minutes active

Ingredients

1 Pie Crust 1 T Olive Oil 1 lb Kale 1½ lb Potatoes, unpeeled 1 Yellow Onion, diced

2 cloves Garlic, minced 2 Eggs ¾ c Milk or Cream 4 oz Gruyere Cheese, shredded Pinch freshly grated Nutmeg

Preparation

Preheat oven to 350°F. Thinly slice potatoes and simmer in heavily salted water 8-10 minutes. Drain and set aside to dry. Remove and discard the tough ribs of the kale from the leafy part. Roughly chop the leaves and blanch in heavily salted, boiling water until tender, about 3-5 minutes. Drain. Sub-merge kale in a bowl of ice cold water. Drain again and squeeze out any excess water and place in a mixing bowl. Sauté onions in olive oil over medium-high heat until translu-cent. Add garlic and sauté one minute longer. Add kale, nut-meg, salt and pepper and stir. Remove from heat and let cool. In the meantime, roll out the pie crust and lay it/form it into a 9” tart pan. Once the kale mixture is cooled, add slightly beaten eggs, milk or cream, and half of the cheese. Arrange half of the potatoes in a single layer of concentric circles over the crust. Spread most (about 3/4) of the kale mixture over the potatoes. Arrange the other half of the po-tatoes over the kale. Sprinkle the rest of the kale mixture and the other half of the cheese over the top. Bake for 40-45 minutes or until golden brown on top. Let

cool slightly. Cut into wedges and serve. © Megan Dorn, Co+op, Stronger Together

NORTHEAST INDIANA LOCAL FOOD FORUM

Monday, March 18 Walb Union Classic Ballroom

Purdue University Fort Wayne

8:30-3 Local Food Programming

3-5 Local Food Social Hour

5-7 Local Food After Party

See www.neifood.org for more!

2 3 Rivers Natural Grocery Co-op & Deli Currents March 2019

Mine. Yours. Ours: Owner News You Can Use

Cycle A Sales: February 27-March 12 Special orders due March 10

Cycle B Sales: March 13-April 2

Special orders due March 31

How have the continued fluxuations in weather been on your body this winter? Our first sales cycle brings you savings on wellness items like tea from Traditional Medicinals, Healthforce Nutritionals vitamin C, Urban Moonshine Clear Chest Herbal Spray, and Renew Life Extra Care Ultra Flora.

Our second set of Co+op Deals bills its pricing as focused on “Easy Weekend Gourment.”And easy it is to use canned beans from Eden Foods to create a soup, casserole, bowl, or quesadilla that is nutrient rich and inexpensive! Pair beans with Woodstock Farms organic frozen vegetables to make your meal even higher on the savings scale and nutrition calculator.

Are longer mornings a good excuse to get out before heading to work or school? Don’t shorten your time outside with a meal. Stay on track with an eating plan that includes yogurt, snack bars, juice or kombucha, and a spot of toast! You’ll find breakfast worthy items on both sales fliers this month. You won’t want to miss the Larabar sale—$10 for 10 on the original bars with the Fruits & Greens or the Superfood bars are just $5 for 4.

Once the time “springs forward” and the light is after your work or school day you

may want to switch your routine to include an occasional pot pie, frozen flatbread, or instant mac and cheese. You’ll find these items on both A & B sales in March as well.

As always, owners save an additional 10% on case orders, even on sale items! Note the dates above to get your orders to get your savings in by our last order. Case orders must be paid for and picked up by the last day of the sale.

GK Bakery & D-Lightful’s Baked Goods Now In!

We updated you last month about our “handmade here” muffins and scones. A bit more news about our baked goods—we have begun carrying freshly baked items from GK Baked Goods (baking out of nearby Junk Ditch) and D-Lightful’s! We’re still tweaking the what’s and when’s of GK deliveries—as of this printing we had settled on 3 deliveries a week with a featured item each delivery day. We’ll likely be carrying bagels, English muffins, and pretzel epis all the time but will pick a day to feature items like whole wheat baguettes, sourdough bread, and cinnamon rolls. We’re lucky that GK bakes every day and is close by!

D-Lightful’s was a near downtown teahouse, bakery and eatery that recently closed. Their specialty gluten free and vegan bakery items are delicious and we are glad to be carrying them for those of you with special dietary needs/desires! Watch for a vegan cupcake and a gluten free cupcake and a signature peanut butter cookie cheesecake that is unbelievably vegan. We are sad that their business, focused on healthy, has closed but glad that we can be on the receiving end of their delicious treats!

It is always exciting to begin new partnerships and to help other local businesses develop and thrive!

3 3 Rivers Natural Grocery Co-op & Deli Currents March 2019

We all have good intentions when it comes to

our health and, perhaps, our reading list.

Raise both up a notch with our new book club,

focused on books about health/wellness

issues. We are beginning a new book, The

Blue Zones: 9 Lessons for Living Longer from

the people who’ve lived the longest (2nd

Edition) by Dan Buettner. Each week we will

discuss one chapter featuring one of the “Blue

Zones.” For our first meeting we will discuss

chapters 1 & 2 (Sardinia).

Monday, March 11, 7 pm

in the Café

featuring readers Tasha Bushnell & Janine Harrison

First Friday Readings March 1, 7:30 pm

CARMELIZED ONION & FENNEL TARTS

Serve these savory tarts as an appetizer or a small tapas-style plate accompanied by a green salad. Change up the toppings to include your favorites: mushrooms, grilled vegetables, tomatoes and fresh herbs all work well.

Total Time: 50 minutes total, 20 minutes active Servings: 6

Preparation Preheat the oven to 375° F. In a large skillet, heat butter over medium heat. Add the onions, fennel, white

wine, and a pinch of salt, and sauté for 20-30 minutes, stirring frequently, until vegetables are dark brown and fragrant. Remove from heat and set aside. While the onions and fennel are cooking, mix the chevre, one beaten egg, fresh rosemary, and a pinch of salt and black pepper in a small mixing bowl. Blend well and set aside. Carefully remove the puff pastry from its package and lay it on a floured surface (if necessary, roll out the pastry dough into a large rectangle). Cut the dough into 12 equal rectangles. Place the rectangles on a baking tray lined with parchment paper. Fold over ¼ inch of dough around each edge to make a small border to contain the filling. Beat the other egg to make an egg wash. Brush just the folded edges of the puff pastry with egg wash. Gently spread equal amounts of softened goat cheese mix on each of the rectangles of dough. Divide the caramelized onions and fennel over the top of the goat cheese. Sprinkle each tart with a few pine nuts and a little Parmesan cheese. Place the baking tray in the oven and bake for 25-30 minutes until the pastry is puffy and just starting to brown.

© Co+op, Stronger Together

GREEN ENCHILADA PIE

Ingredients 1 can (14.5-oz) Cream of Mushroom Soup 1 (4-oz) can diced Green Chilies 5 oz Fresh Spinach ½ tsp Ground Cumin ¼ bunch Cilantro, roughly chopped 6 oz Sour Cream Salt and Pepper to taste ½ bunch Scallions, diced ½ lb Cheddar Cheese, shredded 12 (6-inch) Corn Tortillas

Preparation Preheat oven to 350°F. In a food processor or with a stick blender, puree the soup, green chilies, spinach, cumin, cilantro, sour cream, salt, and pepper until

smooth. Assemble the enchilada pie in an oiled 12-inch cast iron skillet or oven-proof casserole dish as follows: Layer one cup of the soup mixture on the bottom of the pan. Place 3 corn tortillas on top of the mixture and sprinkle with 1/4 of the shredded cheese and 1/3 of the scallions. Repeat the process with two more layers of soup mixture, tortillas, cheese, and scallions. For the top layer, place the last 3 tortillas, the last of the soup mixture, and top with the remaining cheese. Bake in the oven for 25-30 minutes. The sauce will be bubbly and the cheese golden brown. Let rest for 10 minutes

© St Peter Food Co-op, Stronger Together

Ingredients 1 T Butter 2 medium Yellow Onions, julienned 1 large Fennel Bulb, trimmed and sliced thin 2 T White Wine Pinch of Salt

8 oz Soft Chèvre 2 Eggs 1tsp Fresh Rosemary, minced Pinch each of Salt and Black Pepper 2 T Pine Nuts 3 T Parmesan Cheese, shredded 1 14-oz package Puff Pastry, thawed

PARLSEY TOMATO FETA TARTS

Ingredients 1 sheet Puff Pastry, thawed in fridge ½ c Italian Flat-Leaf Parsley, packed 4 oz Feta Cheese, drained well 20 Cherry Tomatoes, washed and dried Flour, for handling the pastry dough

Preparation Preheat the oven to 400°F. Line a baking sheet with parchment paper and reserve. Unwrap the thawed puff pastry, and take out one sheet. Re-wrap and re-freeze the remaining sheet, if desired.* Lightly flour a counter and place the puff pastry sheet on the flour, carefully unfolding it. Use a rolling pin to roll the rectangle into more of a square shape, and to even out the fold marks. Cut the sheet into four even squares. Place the squares on the prepared pan, and fold in the corners to make a rounder shape, pressing the dough corners down. Top each with parsley, then feta, then place 5 cherry tomatoes on each one. Bake for 25 minutes, until the tomatoes are collapsing and the dough is puffed and golden. Serve hot. © Robin Asbell, Stronger Together

4 3 Rivers Natural Grocery Co-op & Deli Currents March 2019

5 3 Rivers Natural Grocery Co-op & Deli Currents March 2019

6 3 Rivers Natural Grocery Co-op & Deli Currents March 2019

Music in the Café ♫♪ These toe tapping tunes are played by

a different gathering of musicians each week. Come to listen or bring an

instrument to play along!

March 4, 6:30-8:30 pm 1st Mondays

Southern Appalachian Fiddle Music Jam (NOT bluegrass)

March 18, 6:30-8:30 pm 3rd Mondays

Traditional Irish Music Jam

March 25, 6:30-8:30 pm 4th Mondays

*New* Traditional Music Jam

This Just In!: New & By Special Request

Featured new items and news! Make your own product request using the

slips on the board at the front of the store.

Other new products on shelf or coming soon: Q Drink Mixers in Ginger Ale or Ginger Beer (less sweet to allow spirits to shine through), Coolhaus Dairy Free Chocolate Campfire Smores, New Primal BBQ Sauce in classic, hot buffalo, or medium buffalo, CoYo coconut Kefir in mango or plain and their yogurt in new flavors mango or mixed berry, Primal Kitchen dressings in Lemon Turmeric Vinaigrette and Thousand Island, and their condiments steak sauce and unsweetened ketchup (all dairy free, grain free, gluten free, and without refined sugar or soy), Lily’s Sweets dipped almonds in dark chocolate or milk chocolate (no sugar added, stevia sweetened). Find these and other new products on the shelf at your locally and member owned food cooperative!

Our single serve tea selection just got a little more interesting! Zevia Organic Tea is both zero calorie and zero sugar. In addition to being organic these teas are also brewed with Fair Trade Certified tea. Available in Caffeine Free Hibiscus Passionfruit, Earl Grey Blood Orange, Black Tea Lemon, and Black Tea Raspberry. Also new to the line up on aisle 4 is a selection of teas from Shaka, “Hawaii-Grown Hydration, Authentic Island Flavors” with zero carbs, zero

calories, and zero sugar. Look for the Guava Gingerblossom Mamaki, Lemon Lokelani Rose, Mango Hibiscus Mamaki, and Pineapple Mint on shelf. Launched by a Hawaiian couple in 2016, these teas are sustainably farmed with regenerative agriculture methods.

Looking to spice up your supper? Siete Hot Sauces are made with apple cider vinegar and just enough heat to make your dinner a bit more interesting. If you’ve been loving the vegan cashew queso dips and the grain free tortilla chips you won’t be disappointed by the two flavors of hot sauce you’ll find on our shelves, Chipotle and Traditional. The sauces are also grain free, paleo, vegan, gluten free, dairy free, and soy free. The traditional sauce is a “loving homage” to Mexican table sauces “given the Siete spin by including nutrient dense ingredients like flax seed, chia, and golden beets. The Chipotle hot sauce “accentuates the chile’s flavor profile with morita and puya peppers and a hit of orange peel.”

Sunday, March 17, 2 pm

Gluten-free? Dairy-free? Don't let that end your

baking traditions! Donna Kessler spent much

time modifying recipes to make her favorites

into allergy friendly treats for her nieces. Learn

the secrets she put into practice for customers

at her shop D-Lightful's and now into the

community as a wholesaler. This workshop's

focus is muffins and cupcakes. Attendees will

learn the step by steps methods to making

delicious and beautiful cupcakes and muffins

worthy of sharing.

*Adult participants tickets are $5, children (with

adults) are free. Reserve your spot at https://

goo.gl/qz3Nkt.

Current State of Our Health Care System & a New Direction

Wednesday, March 27, 6:30 pm David Ringel is a family physician in Fort Wayne with over

25 years of clinical experience. He has blended traditional

with complimentary medicine to provide both preventative

health care and total individual health care. His new Fort

Wayne practice, DaVer Health and Wellness, LLC is a direct

means for doctors and patients to take back healthcare into

the hands of whom it belongs. This event is free.

7 3 Rivers Natural Grocery Co-op & Deli Currents March 2019

General Manager Janelle Young

Management Staff April Bickel

Alisha Dunkleberger Robin Holman

Three Rivers Co-op Natural Grocery & Deli

1612 Sherman Blvd. Fort Wayne, IN 46808 (260)424-8812 www.3riversfood.coop

BOARD OF DIRECTORS President

Scott Kammerer

Vice President Daniel Whiteley

Secretary/Treasurer James Ringswald

Stephanie Demorest

Sarah Hyndman Lindsay Koler Kristen Macy Robert Novak

Kelly Vandemark

NEWSLETTER STAFF

Editor/Design & Layout Heather Grady

Want more? Owners can sign up for our owner only newsletter to get unadvertised specials, deli menus, fliers, and

info about events. Non-owner shoppers can receive a monthly

newsletter as well. Send an email to

news@3riversfood.coop or visit our webpage at www.3riversfood.coop/

newsletter/

Well Read Women Book Club Thursday, March 21, 6:30 pm

Become a well read woman of nonfiction: one book, poem, or essay at a time. Everyone is welcome to attend this inclusive, accepting group for women.

This month's session will focus on the book Hillbilly Elegy by J.D. Vance. Find it electronically or in print at https://bit.ly/2FsvWt4

Questions? Call Sarah at the Little Turtle Branch Library at 260-421-1335.

Just can't find a way to lessen your

pain? Ditch the drugs and go

natural! Functional Medicine Nurse

Practitioner Karen Barile from

Gladd MD will cover safe, natural

ways to relieve pain from CBD oil,

herbs, stem cell therapy, and

more! This event is free!

Sunday, March 31, 2-3:30 Learn how to make creamy vegan sauces, soups, and dips using cashews!

Think you can't have creamy vegan sauces, soups, & dips? Think again! In addition to being high in protein, antioxi-dants, vitamins, and minerals, cashews make a great base for creamy foods.

In this vegan cooking demo, we'll show you how to use cashews to make Alfredo Sauce, Cream of Broccoli Soup, Cheese Sauce for Mac & Cheese or Queso, Sour Cream, and more!

Class Cost: $20/per person. RSVP by March 25. Register today at: thevegacademy.com/vegan-cooking-class-cashews/

About the instructor: Heather Dahman is a certified Vegan Lifestyle Coach & Educator at the Veg Academy as well as the founder and organizer of the Fort Wayne Veg'n Brew Fest. Vegan for over 10 years, Heather offers personal coaching, meal planning, and private or group cooking classes.

CASHEW RANCH

Ingredients 1 c Raw Cashews (soak for 30 minutes if you don't have a high-speed blender) ½ c Water 1 T Lemon Juice ¼ tsp Garlic Powder ¼ tsp Onion Powder ½ tsp Dried Parsley ½ tsp Dried Chives Salt and Pepper to taste

Preparation In a high-speed blender, combine the cashews, water, lemon juice, garlic powder, and onion powder. Process until very smooth. Stir in the dried

parsley, dried chives, and salt and pepper, to taste. Refrigerate until ready to use. Notes For a thinner dressing, add a little more water. If you want a more tangy dressing, try adding additional lemon juice or some apple cider vinegar. You can also add additional herbs such as ½ teaspoon of dried dill.

© Veggies Save the Day

8 3 Rivers Natural Grocery Co-op & Deli Currents March 2019

1612 Sherman Blvd Fort Wayne IN 46808 Hours: Sundays 10 am-8 pm, Mon-Sat 8 am-9 pm

www.3riversfood.coop

(260) 424-8812 March 2019

PRESORTED STANDARD

U.S. POSTAGE PAID FORT WAYNE, IN PERMIT NO. 2092

IN THIS ISSUE:

Happy Pi(e) Day, page 1

New Bakery Items, Co+op Deals, page 2

Pi(e) recipes page 3

Power Up Your Breakfast, page 4-5

This Just In!, Store Events, page 6

More Store Events, Cashew Ranch, page 7

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