MULBERRY
@
WHAT’S NEW?
METZ CREAMERY
GREAT GREENS
PHO
Winter 2017
HARVESTING THE STORY...OF FOOD AND COMMUNITY
NEW
Marianna Cobos (with her interpreter, left), Josh Reinitz, and Erik Larson.
La Riojana Olive Oil | La Riojana produces its own range
All of these cooperatives sell certified
organic, fair trade products. And all of them
are available at the St. Peter Food Co-op.
Equal Exchange Organic Harvest Moon Coffee
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On the cover...
“It’s noodles. It’s also soup. But
it’s so much more than that.”
-Dr. C
Pho. On page 8.
@MULBERRY is published
quarterly by The St. Peter Food Co-op,
St. Peter, Minnesota.
228 Mulberry Street
St. Peter, Minnesota 56082
507-934-4880
stpeterfood.coop
@
MULBERRY
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In late October, collaborating with Gustavus
Adolphus College and Equal Exchange,
we sponsored an event that showcased
a farmer to farmer dialogue. At the heart
of the conversation was Marianna Cobos,
a banana grower from Ecuador as well as
Josh Reinitz from East Henderson Farm.
Both these people have certified organic
products that we sell on our shelves. Both
of them are small farmers facing numerous
challenges. Both of them are visionaries as
to how we treat the planet and the people.
The Co-operative Principles:
1.Voluntary & Open Membership
2. Democratic Member Control
3. Members’ Economic Participation
4. Autonomy & Independence
5. Education,Training & Information
6. Cooperation Among Cooperatives
7. Concern for Community
Later in the month we hosted a tour of
folks from St. Peter’s sister city in Petatlan,
Mexico. While we were discussing organics
and our commitment to local producers,
one of the guests picked up a container of
Del Cabo organic grape tomatoes. He then
went on to reveal that he was an organic
grower for this cooperative. Talk about a
small world!
Current board members:
Kyle Chambers, Chair. 507-995-5988
Peter Engeldinger 931-9768
Sarah Conlon 469-8160
Megan Flod Johnson 612-670-3219
David Wicklund 387-3798
Tressa Bushaw 934-6701
Lisa Heldke 931-4296
Montana Rasmussen 406-396-2848
Renee Bryant 934-6858
And finally, I had the pleasure over the
holidays to sample our excellent Riojana
olive oil from Argentina. At this writing we
are out of stock due to my very persuasive
skills but, should be getting another
shipment soon. This product is exclusive
to co-ops and we only wish we could have
sold their wines as well.
Board Meetings:
Fourth Thursday of the month
- 6:15 pm Old Main, Gustavus
Since 1979
So what do these three stories have
in common? In each story, there is a
cooperative in action. Equal Exchange is a
30 year old worker cooperative that was
We have devoted a lot of resources to
support and promote our own local
farmers and producers. They are our
neighbors and we have a very interactive
relationship with many of them. However,
it was a revelation when we could actually
put a face to the people that grow our
bananas and out of season tomatoes and
basil. Despite all the distance, I realized
that these too were in fact our neighbors
and compatriots. We all share the passion
of working in a cooperative environment
that holds strong values, and truly makes
a difference in people’s lives. From global
to local, co-ops matter and we are so
fortunate to be part of a solution.
“We all share the passion of
working in a cooperative
environment that holds strong
values, and truly makes a
difference in people’s lives.”
Margo O’Brien,
General Manager
The Women at the COMSA farmer group in Marcala, Honduras
are environmental activists, problems solvers and passionate
coffee lovers. The coffee leaf rust crisis that plagued coffee
farms all over the world hit Honduras, destroying portions
of COMSA’s crops since 2013. It was the women who got
together to figure out what to do. Many COMSA women
practice biodynamic farming, which incorporates all aspects of
the environment and a particular focus on the phases of the
moon. In the new moon you work with the soil, and in the
full moon coffee is flowering, fruiting or ready to harvest.
Chanticlear Frozen Pizza | At Red’s Frozen Pizza, they
know a great tasting pizza is built by hand not a machine. It uses
real, minimally processed, ingredients, starts with the family secret
thin flaking crispy crust, is topped with sauce that blends vineripened tomatoes, herbs, spices, and skips the added sugar and
has layers of fresh vegetables that are MSG free and premium
meats. It’s finished with 100% Wisconsin mozzarella grated right
off the block daily. Simple great tasting genuine ingredients,
not flavor enhancers and over processing, are the secret to
an awesome pizza. Pizzas are wrapped in a clear package so
you can see the quality ingredients and hand crafted pizzas.
The Co-op carries 4 varieties:Veggie Delight, Extra Cheese,
Uncured Pepperoni, and Uncured Pepperoni and Sausage.
@ MULBERRY
Editor: Jessica Roschen
Designer: Kris Higginbotham
Contributors: Jessica Roschen
Margo O’Brien
Dr. C
Dr. Bill Shores
Vision Statement:
The St. Peter Food Co-op exists so
that we have a healthy, sustainable,
and just community - locally and
beyond.
Recently I have had the great fortune to
have a couple of experiences that define
why I have spent my working career in the
Cooperative sector. There are so many
reasons that give purpose to our work, and
I’m still surprised and humbled when these
little gems unveil themselves.
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instrumental in bringing Fair Trade issues to
the table. Marianna is a member of the Aso
Guabo Cooperative that sells bananas to
Equal Exchange. Del Cabo is a cooperative
of 1,300 farming families in Mexico and
Riojana has over 400 families in Argentina.
of Fairtrade and Fairtrade organic extra virgin olive oil. These
come from selected olives frown in the Antinaco Valleys – Los
Colorados in La Rioja province, one of the most important olive
producing regions in South America. They received Fairtrade
certification for their olive oil in 2015, which not only makes
them the first Fairtrade certified olive oil producer in Argentina
but also the first in Latin America. All the olive oil produced
by La Riojana is Fairtrade certified, extra virgin olive oil and
it is entirely first cold pressed, which therefore preserves the
nutrients. This is a balanced blend made from Arauco, Arbequina
and Manzanilla olive varieties, which are free from pesticides.
by Jessica Roschen, Education and Outreach Coordinator
Jeff Metz has always known he’s
wanted to be a farmer. Although he
didn’t grow up on a farm, Jeff worked
on farms during high school in the
summer, and was very active in FFA
at Winona High School, acting as the
chapter president. That is where he met
Mariann, who he later married in 1985.
law and Mariann’s mother involved in
the process, Jeff was able to take his
focus to the operations and business
side. At the dairy, cows are milked and
the milk is piped in from the parlor. All
the milk is pasteurized; there is no raw
cheese available. They have 8 flavors of
cheese curds, farmstead block cheddar
cheeses and in November, launched
their cheddar cheese spreads.
After high school, Jeff took some farming
classes, and started work on a farm in
Cedar Valley, MN. He started milking
with 24 cows. In March of 1985, Jeff
purchased the farm that is the current
site for the dairy and creamery in
Hart. Mariann joined him there in June
of 1985, after they were married.
Fast forward to 2014 after 4 years of
consulting and market research. Hart
Creamery is the home to 210 cows of all
varieties – Jersey, Holstein, Red Holstein
and Brown Swiss. ‘I think that’s what
makes our cheese so different, so creamy;
the variety of cows and milk that go into
processing’, Jeff says. The different dairy
cows provide higher fat solids and higher
protein, which yields creamier cheese.
With three of their children, a son-in-
A typical week starts with milk being
pumped into a bulk tank. At 4am, they
start making the cheese which is ready
that afternoon. By 3pm it’s ready for
packing and is headed out for delivery
on Fridays. Mariann spends the early
part of her week calling on stores to
fill orders. Their products are available
from farm to table within 48 hours!
Right now, you can find Metz Creamery
cheeses and products in grocery stores,
wineries, restaurants, food co-ops
and specialty stores. They cover the
whole SE corner of Minnesota, areas
of the Twin Cities and even cross into
Wisconsin. The Metz’s say they are
always looking for new opportunities to
expand their products in the dairy case.
C O M E A N D T RY I T
F O R YO U R S E L F !
Stop in during
Owner Appreciation Days
and sample
Metz’s Hart-Land
Creamery cheese curds
Saturday, Feb. 4th from
11am to 2pm.
METZ’S HART-LAND CREAMERY
Sources: Washington Apple Commission, Minnesota Grown, Salt Spring Apple Company, Minnesota Harvest
Three generations working on labeling products.
Dominick helps grandpa milk cows, too.
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R U S H F O R D | M I N N E S O TA
raw or sautéed, we’ve put this leafy
green in just about anything we could
chard
because it’s good for us. Well, move
over kale. There are some new greens
in town, and they have just as many
health benefits and may taste (gasp!)
a little better.
by Jessica Roschen, Education and Outreach Coordinator
beet
greens
collards
Watercress | Delicate and
flowery, watercress offers
more beta carotene than
an apple, is packed with
Vitamin K, boosts immunity,
spinach
the things you usually cut off
of beets and tossed in the
compost. Don’t! They are
Collards | Full of fiber,
calcium and iron, as well as
Spinach | Remember this old
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friend? Before the kale craze,
spinach was the ‘it’ green. This
vegetable is full of Vitamin
C and helps protect against
cancer. So versatile, spinach
can be eaten raw or cooked.
Use it in smoothies, salads, in
soup, or sautéed in just about
any other dish.
other vitamins and nutrients,
collard greens are typically
thought of in Southern
cooking. These greens are
more versatile than you may
think, and pair well with pork
and other vegetables. Try
them sliced thinly, raw and in
a salad, or sauté with ham or
bacon for added flavor.
Sources: Real Simple, Huffington Post, Epicurious, Eat This Not That
just as good as their root
counterparts, and are full of
good things. One serving of
beet greens has 5 grams of
fiber! Young beet greens can
be eaten raw in salads, or you
broccoli
rabe
Bok Choy | A type of Chinese
cabbage, bok choy is full of
dietary fiber and protein,
fights cancer and supports
Mustard Greens | With a
thyroid. Watercress makes
peppery kick, mustard greens
for a beautiful salad, is great in
offer detoxifying properties
sweet, mild green comes in
sandwiches, can be pureed in
for your liver and blood, and
two sizes. Baby bok choy can
spinach-like flavor, chard packs
soups and makes a wonderful
have high levels of antioxidants.
be cooked and served whole,
vitamins and nutrients such as
pesto.
Because of the spicy flavor,
while bok choy should be cut
Vitamin K, C, and E, and is full
most people enjoy these
into smaller pieces. Stir fry it
of potassium and magnesium.
mixed with other greens. Add
into your favorite dishes, or
The stalks are edible too, but
them to braises, curries and
eat raw in salads and slaws.
should be cooked separately
pastas.
Chard | With a stronger
Beet Greens | These are
bok
choy
watercress
mustard
greens
since they take a bit longer.
Use them with pasta or in
soups, and pickle the stalks for
a little extra treat.
and has almost all essential
vitamins and minerals. This
Broccoli Rabe | One of the
most nutrient-dense foods on
the planet, it is packed with
iron, potassium, calcium and
can toss them in with some
fiber. This green is actually
cooked beets. They also pair
related to the turnip, not
well with garlic, goat cheese,
broccoli, and is often used in
bacon, etc.
Italian and Chinese dishes for
balance. Pairs well with chilies,
garlic and sausage.
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GREATGREENS
We all love kale. In smoothies, salads,
“Some of us share similar stories
about the smell of grandma’s
bread baking, or cookies in the
oven.The aroma engulfs the
house, and whenever you smell
it, you are reminded of those
fond memories of your youth. It
is intoxicating, and just brings out
happiness. For me it was always
the pho. I always knew when my
mom was making it.”
Dr. C, (front right) with his family inVietnam, 1982.
by Dr. C | Discover Chiropractic | Mankato, Minnesota
The recipe
It’s like a fancy Top Ramen. It’s
noodles. It’s also soup. But it’s so
much more than that. What it comes
down to is this: it is a Vietnamese
noodle soup dish, and it’s fabulous.
It is chock full of healthy spices that
help with all sorts of ailments like
cold symptoms and arthritis.
So enough about the
background-- here is the recipe. It
is very simple to make and there
are so many ways to do it. What it
really comes down to is perfecting
the broth. The key to getting it
right is a balance of the spices.
The two spices in this recipe that
really give it a distinct flavor are
the ginger and anise star, so when
I make it at home, I really load
up on these two. If you know me
well enough, you will know that I
really do not follow recipes much.
I typically cook with a feel for
what to add, and each batch tastes
just a little different. This is why
I discourage using pre-packaged
spice packets or even the paste
that comes in a jar. Sure they are
convenient, but they just don’t give
the same experience. The spices
are best added by using a spice bag,
or a large tea ball strainer. Once
the broth is done, you can remove
them much easier.
But before you start, you likely want
to know how to pronounce it. The
easiest way I can describe it is to say
“fuh?”. That’s right, say it like you are
asking a question.
The dish itself is an inexpensive dish
that can serve a lot of people in one
batch. It is typically very inexpensive
to find at a restaurant, and the best
dishes I have had have been in the
most “hole-in- the- wall” places.
It’s what’s for dinn…
breakfast?
I never really understood the concept
of cereal, or even eggs for breakfast.
It never really got me too excited to
get out of bed. And if you have had
Pho before, you will usually find it
for lunch or dinner. But for me, it has
always been best at breakfast. Some
of us share similar stories about
the smell of grandma’s bread baking,
or cookies in the oven. The aroma
engulfs the house, and whenever
you smell it, you are reminded of
those fond memories of your youth.
It is intoxicating, and just brings out
happiness. For me it was always the
pho. I always knew when my mom
was making it. I would wake up on
a Saturday morning and the house
would be filled with that distinct
smell. It was always the best way
to start the day. One of the best
experiences of making it is the aroma
that is in the air. It smells delicious,
but very warm at the same time.
There really is not much else that is
better on a cold morning.
As you will notice once you start
shopping for the ingredients, there
are many types of noodles. Try
them all and see which ones are
your favorite. I really enjoy fresh
noodles because you do not need
to cook them. They just require a
quick rinse to clean, and then they
cook really fast once you add the
broth.
Spice it up
pho shopping list:
 Bone Broth
(or make your own!)
 Chicken, beef,
duck, or whatever
meat you like
 Rice noodles;
fresh is best!
 White Onion
 Scallions
One of the things I never realized
until recent years was how trendy
bone broth was. After studying it
more and more, I came to realize
I had been making bone broth for years. One of the great
things about making pho is that the broth makes a terrific
bone broth. In order to make a good broth, you want to use
a good set of beef bones. The ends of the bones where you
find the “knuckle” typically are the best for the broth. If the
bones have too much marrow, you will find that the soup turns
out really fatty and almost gelatin-like. For those of you who
like medical terminology:You want the epiphysis of the bone.
Adding a tablespoon of vinegar will help leach the minerals
from the bones. If you are a fan of making sure your food
looks great, try using a strainer to remove all of the scum that
rises to the surface when you boil the bones. If you want a
really clean broth, dump out the broth after you boil it for 10
minutes. Rinse the bones off again, and refill it with water to
start cooking the broth.
One of the things I love most about
this dish is that you can easily make
this in a slow cooke. It’s so simple
to add the ingredients to your
slow cooker and return home
hours later with dinner ready.
Once you start seeing how easy it
is to make this, start experimenting
to spice it up. There are so many
things you can do to bring out
different flavors. If you make the
broth just right, you really do not
even need to add Sriracha sauce
or hoison sauce. But don’t be
afraid of these either. They are
great condiments to add. Hoison
sauce is like an Asian barbeque
sauce that is very distinct. It is
both salty and sweet, but don’t add
too much as it can ruin the dish.
 Ginger
 Culantro
 Bean Sprouts
 Thai Basil
 Red Chili
Pepper
 Lime Wedges
 Siracha or
Hoisin Sauce
If you roast the ginger and the onions just until they are
slightly charred, it really brings out the flavors.You can also try
other types of meat to make the broth. One of my favorite
alternatives is using a whole duck for the broth rather than the
beef bones.
Don’t skimp out on the herbs and vegetables. They really give it
a great fresh flavor.You can really tell if you are being served a
quality bowl of pho by the quality and quantity of the garnishes
that accompany it. One of my favorite herbs is culantro.Yes you
are seeing that right, culantro and not cilantro. It’s a different
type of herb you can find at most Asian markets. Remember
the bean sprouts too. They add a nice little crunch to the soup
as well.
And that’s it! Time to enjoy. If you ever need more tips, feel
free to contact me. - Dr. C
“...fuh? That’s right, say it like you are asking a question.”
Dr. C’s next Pho Cooking Class is at the Co-op, February 9. A very popular class....take it sometime!
I now spend every single day
helping kids and adults of all
ages to get well, and then stay
well. I spend a great deal of that
time advising people on healthy
choices, particularly when it
comes to food. Over the years,
I started sharing my passion for
food through this. It eventually led
to me talking about something
I did not even realize was
something worth talking about—
Pho! Once I started teaching
some cooking classes, I started
to notice that most people
wanted to hear more about any
knowledge I have about Asian
cuisine. I found myself teaching
classes on healthy eating, juicing,
and smoothies. But the classes
on egg rolls, spring rolls, and Pho
were always full. As I dug more
and more, I found that Pho is
quite trendy, and I had no idea!
pho
What is Pho?
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I dealt with some very difficult
injuries and pains when I was
growing up. As I got older, they
got worse and worse – this
eventually led to a very tough
decision to quit all the sports I
once loved. It was very difficult
to go through high school and
not be able to compete. I was
in a lot of pain for several years,
and just was not myself. That
does not sound like I had a
whole lot to be grateful for—or
so you would think! But it was
all this suffering that led me to
become a chiropractor. Once I
learned about how chiropractic
care could help me, I seized the
opportunity and got better. When
I started feeling better, I started
running again. And wouldn’t you
know it, within a span of a year,
I found myself being able to
run a half marathon. It was this
experience that made me realize
that I could help others who
suffer needlessly like I did.
MULBERRY
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Circumstances never allowed for sampling the local cuisine as it either
wasn’t available or deemed too dangerous. As a dietary diversion, I used
my rare trip away from camp to the big PX (Post Exchange—a mini
Walmart for Army servicemen) to stock up on Beanee Weenee, saltine
crackers, and canned corned beef. Oh how I cherished those meals!
Years later I tried some again……let’s leave it there, shall we?
10 @ MULBERRY | WINTER 2017
It was only after my tour (of duty) was over and I had returned to
Mom’s home cooking that I was introduced to Vietnamese cooking. But
not from Mom! My parents had befriended a Vietnamese refugee family
who shared their wonderful recipes. The meals became family affairs as
all of us helped out in the kitchen.
Deep fried egg rolls, an obvious first choice for the American palate, had
us hooked. Certainly there were new tastes for Midwesterners-how
about black fungus! Spring rolls followed and then Pho, perhaps the
signature dish of Vietnamese cuisine. Pho is a noodle soup consisting
of broth, rice noodles, herbs and meat (chicken or beef). Of course
there are many variations—read all about Pho in this issue! Speaking for
myself, I haven’t met a Pho I didn’t like!
by Dr. Bill Shores
Have a question for the Doc? Send it to [email protected]
Rx FROM THE DOC
interpretor during a late October event that showcased a farmer to
farmer dialogue. The Co-op collaborated with Gustavus Adolphus
College, Equal Exchange, and Josh Reinitz, East Henderson Farm.
2. Making Sushi in Sushi Bob’s cooking class...looks like fun!
3. Thanks to you, the Children’s Weekend Food Program, in the
month of November, was a success...$5300!
4. Carmen Christy, baker, is the winner of this quarter’s staff
“Cooper-Be Fabulous Award.” The nominator said, ”just because,” but
I think it was for the new Chocolate+ Vanilla Pastry Cream Brioche.)
1.
2.
4.
3.
11 @ MULBERRY | WINTER 2017
Rx
When I was much younger, I won a lottery that included a trip to an
exotic foreign country. All-expense paid! Adventure unimaginable! The
catch? I had to wear a uniform and carry a rifle. Moreover, the return
ticket was not guaranteed! But I was lucky. My Army experience in
Vietnam was mostly uneventful. As a helicopter radio repairman I was
stationed near the action but not in it. The food director on this trip, if
there was one, wouldn’t earn one star! The camps where I found myself
were large enough to support big “mess halls”, the Army term for food
service areas. It may as well have been descriptive of the chow that was
dished up and wolfed down. Let’s just say that if quantity vs. quality was a
baseball game, it was the Yankees vs. the Toledo Mud Hens. If our bellies
were empty it was our own choice.
1. Marianna Cobos (r), a banana grower from Ecuador, and her
A Community-Owned Grocery
EVERYONE IS WELCOME EVERY DAY!
228 Mulberry Street
St.Peter, MN 56082
Since 1979
and Deli
ADDRESS SERVICE REQUESTED
OWNER
APPRECIATION
Thursday, Friday & Saturday
FEBRUARY 2-3-4
Prizes and special discounts.
Purchases up to $25 5% discount
$26 - $69 7% discount
$70 and up 10% discount
Meet LOCAL vendors, including...
Sheri from Scary Sheri’s Salsa (Friday, February 3, 2-5 pm)
+ Mark from Lucky’s Hot Sauce & Mustard.
(Watch for more info. in your weekly email.)
WE LOVE OUR OWNERS!
and Deli