Community Food Co-op

Voted Bellingham's best grocery store. Full-service deli, hot bar, salad bar featuring organic, local, and natural foods. Everyone can shop, anyone can join. Co+op, stronger together.

Welcome! Everyone can shop the Community Food Co-op!
360-734-8158|
  • menu bar three linesMENU
    • Shop Online
    • Hours & Locations
      • Community Food Co-op, Downtown Store, 1220 North Forest Street at Holly StreetDowntown Store
        1220 North Forest Street at Holly Street
        Bellingham, Washington
        7 am - 9 pm
        360-734-8158
      • Cordata Co-Op exteriorCordata Store
        315 Westerly Road at Cordata Parkway
        Bellingham, Washington
        7 am - 9 pm
        360-734-8158
    • In Our Stores
      • Celebrating Our Co-op’s 50th Anniversary
      • Community Rooms
      • Customer Input
      • How to Shop
      • Dirty Dozen / Clean 15
      • Service Desk
      • What’s on Sale?
      • Contact Us
    • Departments
      • Bakery
      • Bulk
      • The Co-op Bakery Cafe
      • Dairy & Refrigerated
      • Deli & Deli To Go
      • Floral & Garden
      • Grocery
      • Meat & Seafood
      • Mercantile
      • Produce
      • Specialty Cheese
      • Wellness
      • Wine, Beer, & Spirits
    • About Us
      • Awards
      • Co-op Blog
      • Magazine & E-news
      • Our History
      • Strategic Plan
      • Sustainability at the Co-op
      • Vision, Mission, and Values
      • Contact Us
    • Community Giving
      • Community Shopping Days
      • Donations & Sponsorships
      • Donate at our Registers
      • Farm Fund
      • The Real Food Show
    • Join Us
      • Become a Co-op Member • Join Today!
      • Board of Directors
      • Employment
      • Local Business Partners
      • Sell to the Co-op
    • Recipes
      • Recipes
      • Cooking Videos
  • What’s on Sale?
  • Bakery Online Orders
  • Shop Online
  • Careers
  • Join Today!
  • Cooking Classes
  • Hours and Locations
You are here: Home / Archives for healthy

2023 Supplement Sale

Members Save 30%

Different supplements sit on a white background including collagen, omega 3s, and mushrooms.

The Co-op’s annual supplement sale is a great way for members to start the new year with wellness, and stock up on must-haves. Our Wellness Managers picked out some of our most popular products for you.  

Probiotics 

A healthy microbiome is important for your overall health. The Co-op has a variety of Garden of Life probiotics that support your immune system and digestive health. Garden of Life’s Dr. Formulated Probiotics Once Daily is a unique formula with 30 billion CFU of beneficial probiotics made from diverse raw probiotic strains that are resistant to stomach acid and bile for daily digestive and immune system support.

Omega-3 

Omega-3 supports heart and brain health. The Nordic Naturals’ Ultimate Omega is one of the Co-op’s most sought after products. It’s made exclusively from 100% wild-caught sardines and anchovies with a fresh lemon taste. All Nordic Naturals’ fish oil products are non-GMO and third-party tested, and are Friend of the Sea (FOS) certified.

Vitamin D3 

The sun is one of the best sources for Vitamin D and the short days of Bellingham winters often leave us lacking. Vitamin D helps strengthen your immune system and promotes bone and tissue health. The Co-op’s brand of Vitamin D3 1000 IU, is vegetarian, and contains no artificial colors, flavors, or preservatives. It is free from the top eight allergens.  

Immune Support  

Zand Immunity Elderberry Zinc Immunity are easy-to-eat gummies and one of the best selling immunity supports at the Co-op. This daily defense is made with European Elderberry with added zinc and vitamin C. This powerful combination plays an important role in immune system support to keep you and your whole family starting the new year strong. 

Adaptogens

Fungi Perfecti Lion’s Mane Memory Support is designed to support memory and cognition. Lion’s Mane is well-known as “The Smart Mushroom” for its support of brain health. What you might not know is that Lion’s Mane has also been shown to support nervous system health by increasing Nerve Growth Factor, as well as supporting a calm mind for a balanced mood and better sleep. Olympia, Washington based Fungi Perfecti is a family-owned business dedicated to promoting the cultivation of high-quality gourmet and medicinal mushrooms.

Lion's Mane supplement is shown next to Lion's Mane mushrooms.

Collagen 

In addition to collagen, which supports healthy hair, nails, skin, bones and joints, Vital Proteins Original Collagen Peptides powder boasts hyaluronic acid and vitamin C. These powerhouse ingredients provide glowing wellness benefits such as moisturizing skin and reducing inflammation. Vital Proteins is an industry leader in collagen powders and a Certified B Corporation.

The sale ends January 10. Shop now!

Supplements and their ingredients are spilled out on a table.

NUTRITION| SALES| SPECIALITY DIET| WELLNESS healthy| nutrition| organic| sale| supplement| supplements| wellness

Learning to Make Mocktails

Three Glasses of Mocktails (Raspberry, Peach and Pineapple) standing on the Bar, Horizontal Wallpaper

With fewer people drinking alcohol and dry January around the corner, it’s time to freshen up your mocktail skills! The Community Food Co-op has some recipes, tips, and tricks for even the most novel of mocktail creators. 

Mocktails Made from Scratch

1. We’re celebrating citrus season with this grapefruit and lime refresher! First, you’ll need 2.5 ounces of freshly squeezed grapefruit juice. Add this juice and 1 ounce of lime juice to your glass. Then fill your glass with ice and sugar-free lemon-lime soda. Top this drink with a grapefruit slice.

2. For a take on a margarita, you’ll need cucumber, jalapeño, sugar, and some spices. Combine one cup of sugar and one cup of water then bring to a boil and cook until the sugar dissolves. Add chopped cucumber and a jalapeño, halved and seeded. Boil for three more minutes, then set aside to cool. 

A jalapeno, cucumber, lime, and club soda sit on a countertop, four of the ingredients for this second mocktail.
A grapefruit and a lime sit on a countertop, two of the ingredients for this first mocktail.

In a separate bowl mix 1 tablespoon of lime zest, 2 tablespoons of coarse salt, and 2 teaspoons of red chili flakes. Cut a slit in a lime wedge then run the lime along each glass rim. Dip the glass rims in the salt mixture to coat. Remove the cucumber and jalapeño from the syrup you made. To each glass add 2 tablespoons of lime juice and 2 tablespoons of syrup. Stir, then fill with club soda. Top each mocktail with a slice of jalapeño.

Using Pre-Made Ingredients

1. To make an orange dream, start by muddling 1 tablespoon orange marmalade, 2 large orange slices, and 3 mint leaves. Add in 2 ounces of fresh squeezed orange juice, then fill with ice and club soda. Top with more orange slices.

2. For a drink that screams cozy, combine 1 tablespoon of apple ginger shrub, 2 ounces of apple cider, 3 ounces of sparkling water, and a sprinkle of Chinese 5 spice. Top with apple or lemon slices.

Sparkling water, apple shrub, and apple cider sit on a counter, three ingredients for this mocktail.

The Trick to a Sensational Mocktail

Quality is important when picking your mocktail ingredients. When you choose higher-quality juices or fresh herbs over dried, you’re introducing a more mature flavor profile. This more mature flavor profile lends itself to complexity, the key to separating mocktails and plain juice.

Complexity can be achieved by including different but complementary ingredients. For example, red chili flakes will bring a warming effect to a mocktail and honey will bring sweetness. These ingredients work together to create a complex flavor profile.

If you prefer your mocktails to imitate the flavors of alcohol, try spicy ingredients for the warming effect and bitter ingredients such as over-steeped tea or citrus pith for bitterness. If you prefer more sour alcohol, try an apple cider vinegar mocktail such as the citrus delight. 

To make a citrus delight, muddle 4 slices of blood orange with 2 teaspoons of apple cider vinegar. Add some ice then half of a can of grapefruit sparkling water. Stir it all together then top it off with some fresh mint. The result is a mocktail reminiscent of a sour orange cocktail. Too sour for you? Add a teaspoon of maple syrup.

Grapefruit sparkling water, maple syrup, apple cider vinegar, a blood orange, and mint sit on a counter, the ingredients for a citrus delight.

How to Create Your Own

Creating your own mocktail recipe is simple and fun! Pick a shrub, sparkling water, and a garnish. 

For example, we love to pair pineapple and sage shrub with coconut sparkling water, then top it off with some fresh sage or mint. 

This basic, three-ingredient recipe allows you to play around with flavors and discover the ratio of tartness to sweetness you enjoy. 

Once you have the hang of it, explore with syrups, fruit juices, and more. Our selection of cocktail mixes and syrups allows for plenty of combinations. Have fun!

Apple mocktails sit surrounded by cinnamon and apples.

GROCERY| HOT OFF THE PRESS| LOCAL| PRODUCE| RECIPES| SPECIALITY DIET| THE CO-OP DIFFERENCE| WINE, BEER, & SPIRITS beverage| drink| fresh| healthy| holiday| local| mocktail| non-alcoholic| produce| recipe

The Perfect Gifts from the Body Care Sale

A myriad of body care items sit on a wooden table with a red and white stocking waiting to be gifted.

The Co-op’s December body care sale is the perfect way to purchase your holiday gifts and stocking stuffers, and save money. We’ve selected some of our most popular items to help you get started. 

Elevate Your Bath  

Love Bath Salt Remedy 

The Love epsom salt bath is naturally made with organic essential oils created to tantalize your senses and lift your spirit. It is a cheerful bath remedy and one of Shepard Moon Concoctions’  top selling blends. Shepard Moon Concoctions uses only the highest-quality, therapeutic-grade, natural ingredients in all their products. They are handmade, paraben-free, petroleum-free, gluten-free, and vegan. 

Bath bombs and salts with stocking on a wooden table

Ginger and Mint Invigorating Aromatherapy Foam Bath 

Aura Cacia’s Invigorating Ginger and Mint awakens the senses with the zesty combination of revitalizing ginger and refreshing peppermint essential oils. Aura Cacia’s foam baths are crafted with jojoba oil and gentle coconut-derived surfactants to leave the skin soft and smooth. 

Serenity Bath Bomb

The Soul Spring Calming + Centering Serenity Bath Bomb is made with the perfect balance of lavender, sandalwood, and Hemp CBD. All Soul Spring products are made without any parabens, phenoxyethanol, sulfates, PEGs, propylene glycol, petroleum products, artificial colors, or synthetic fragrances.

Plastic-Free Sustainable Shampoo and Condition Bars That Are TSA Approved!  

Brixy Coconut Vanilla Shampoo and Conditioner Bars 

Brixy bars are made for hair care enthusiasts seeking plastic-free alternatives. The shampoo and conditioner bars are solid, making them perfect for air travel. The coconut vanilla offers a luxuriously sudsy experience formulated with coconut oil, argan oil, and provitamin B5 for strong and healthy looking hair.

Winter Hand Relief 

Lime Blossom Shea Butter and Cocoa Butter Hand Cream 

Andalou Naturals hand cream uses organic coconut water, fair trade shea and cocoa butter that absorb quickly, leaving your hands nourished and protected. Andalou Naturals is a woman-owned business that donates proceeds from product sales to support non-profit organizations centered on women and girls’ empowerment.  

Gardener’s Hand Lotion 

Hand screams sit in an out of a stocking on a wooden table

Cold weather, travel, and frequent hand washing can leave your hands dry and in need of extra attention. Island Thyme Botanicals Gardener’s Hand Lotion is a special floral skin soother for your hard working hands. Island Thyme products are botanically-based, made in small batches on their farm and apothecary on San Juan Island.  

Booda Butter All-In-One Daily Moisturizer 

A Co-op staple, Booda Butter is a blend of gentle yet powerful natural ingredients for deep, long-lasting moisture. The cocoa aroma is sure to please. Booda Butter products are organic, vegan, hypo-allergenic, wax-free, and have no added fragrance.  

 

Gift Ready, No Wrapping Required 

Samish Bay Soaps Trio 

Samish Bay Soaps has packaged three of their popular body soaps together for easy gifting. Lemongrass and oats, lemon zip, and their cheerful blend are all made in Bellingham using only plant-derived, pure essential oils and herbs.  

Moon Valley Organics Skin Essentials Collection

  • All three prepackaged gifts sit with a stocking on a wooden table
  • Soap set
  • Skin Essentials
  • Board grooming kit

An Orange Spice Cleansing Body Bar, Moon Melt Lotion Bar, and Herbal Lip Balm festively wrapped up and ready to gift from Whatcom County’s Moon Valley Organics. These three products were developed to nourish your body and be positive for the environment.   

Beard Grooming Kit 

Badger’s Beard Grooming Kit contains an organic beard balm and organic beard oil for a healthy, well-groomed beard. Beard oil nourished the beard and skin with jojoba and babassu oils. Follow the Beard Oil with the Beard Balm, a daily, leave-in conditioner and styling aid that moisturizes with a light, non-greasy feel. 

Everything You Need For Traveling 

The Co-op has travel sizes of many of our most popular products to help get you through the airport in a flash. Our recommendations to cover your basic needs include:

EO Organic French Lavender Hand Sanitizer 

Keep hands clean and refreshed with a 2 oz travel size hand sanitizer spray. The soothing lavender scent helps create a sense of calm to help make your travels safe and relaxing. It is 99.9% effective against most common germs.

Airplane essentials sit in a travel bag.

Himalaya Botanique Toothpaste 

Neem and Pomegranate help fight plaque, brighten your teeth, and leave your mouth feeling clean and freshed. Himalaya Botanique offers a rich, foamy texture and great taste without compromising on cleaning or health. The travel size is less than an ounce, free from fluoride, triclosan, SLS, and gluten.  

Everyone Coconut + Lemon 3in1 Soap 

The 2 oz, travel size is a do-it-all cleanser for your bath, body, and hair. The brightness of lemon and the calming sweetness of coconut combine for a lovely all-over balance. 

Everyone Coconut + Lemon Nourishing Lotion 

Pair your 3in1 Soap with the Coconut + Lemon 2in1 travel size lotion for complete body care. This bright and uplifting lotion is light, moisturizing and perfect for your hands and body. Fewer bottles means easier routines and more time for life’s little pleasures no matter where you’re headed.

Historical Remedies Homeopathic Stress Mints 

Homeopathic lozenges help to relieve physical and mental tension, settle digestion, and restore energy during travel or the hectic moments of the holidays. These peppermint lozenges from Historial Remedies are vegan and gluten-free.   

HOLIDAY| THE CO-OP DIFFERENCE| WELLNESS body care| body care sale| healthy| holiday| local| organic| travel| wellness

Ginger to the Rescue!

Got cold symptoms? Trying to keep the cold or flu at bay? Then consider adding in fresh ginger root to your daily routine, especially around the holidays, for a whole foods approach to cold and flu prevention.

Ginger root is a very safe and effective tool to use during the cold fall and winter months. Gingerols are the most studied active component of ginger root that are associated with both anti-inflammatory and anti-microbial (both viral and bacterial) properties thereby reducing pain and soreness and while fighting off infections. This combination makes ginger root a prime tool come cold and flu season.

Not only can ginger help directly fight off bacterial and viral infections, but it can also help stimulate the immune system to better fight off current infections. This powerful combination allows for quicker symptom relief and recovery. Furthermore, the anti-inflammatory compounds in ginger root may help reduce discomfort including body aches and sore throats. Don't be surprised if other areas of your body feel less pain too — think menstrual cramps, joint pain, and more.

Fresh ginger root provides more antioxidant activity than dried, but both can be used to help ward of cold symptoms. However, fresh ginger root is my preferred way to use this root — not only for the health benefits but also for the flavor. Fresh ginger root is spicier and more pungent than dried, and overall, more warming. When combined with raw, local honey you get added anti-microbial benefits as well as some sweetness.

Let me share with you two easy ways to add therapeutic doses of fresh ginger root to your daily cold prevention routine.

Easy Fresh Ginger Root Tea

It cannot get more simple than fresh ginger root tea.

DIRECTIONS: Slice 4-6 slices of fresh ginger root and add to filtered water in a saucepan and cover. Bring to a low simmer. Simmer for 15 minutes, strain, and enjoy.

Optional: Stir in raw, local honey and fresh lemon juice to taste.

For even more support, add 1 clove minced garlic and/or fresh turmeric root slices.

Powerful Ginger Juice Shots

The most versatile way to use ginger root, is to make your own ginger juice with a high-speed blender. Then you can make your own cheap ginger shots for a quick boost, mix the juice with sparkling water for a refreshing drink, stir into hot water for an easy ginger tea, blend into a smoothie, or even add to soups and broths. The options are endless!

DIRECTIONS: Take a palm-size ginger root, coarsely chop, and blend with 2/3 cup water. Pulse to break up and then increase speed to high and blend into a very smooth liquid. Strain the liquid through a fine mesh sieve into a glass jar. Use the back of a spoon to press the juice out, leaving behind only dry ginger pulp. Alternatively, you can pour the liquid through a nut milk bag and squeeze out the juice. This keeps for about a week in the fridge. Shake before using as the ginger compounds settle to the bottom and take 1-2 tablespoons per day. Stir in raw, local honey and lemon juice if desired.

A cup of immunity-boosting ginger root tea with fresh ginger, lemon, and honey
A hand holds ginger root in the sunlight
By Selva Wohlgemuth, Co-op News Contributor
Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

HOT OFF THE PRESS| NUTRITION| WELLNESS anti-inflammatory| ask the nutritionist| flu season| healthy| immunity| nutrition| recipe| wellness

Allergen-Friendly Oatmeal Cookies — Four Ways!

As the summer heat wanes and the cool mornings return, school is back in action. Parents are busy packing lunches and offering after-school snacks. With so many snack items on the market, it’s hard to pick good, affordable choices. If you throw common food sensitivities into the mix, then there really aren’t many options available. So what is a parent to do? I have a solution!

If cost is not of concern then these are some good choices. All of the below are free of the top four allergens (gluten, dairy, eggs, and nuts), and contain quality ingredients:

Four seedy coconut cookies sit on a plate next to some school supplies.

1) GoMacro Kids Oatmeal Chocolate Chip Cookie

2) DINO Bars

3) Cerebelly Bars

4) New Primal Snack Mates Meat Sticks

5) Chomps Meat Stick

However, as a mother and registered dietitian, I love to take on recipe challenges. Can I make an easy, simple, and allergen-friendly baked treat that even my preschooler approves of? Yes!

So here it is. A little oatmeal cookie, low in added sugar, made with simple ingredients, and best of all, super adaptable. 

These cookies make a great addition to a balanced lunch or along with some additional protein (hummus, yogurt, cheese, meat stick) for a balanced snack. Store in an airtight container in the fridge for about five days. The cookies do tend to soften over time. To freshen up, simply toast in the toaster for a few minutes. These oatmeal cookies also freeze well in case you want to double or triple the recipe. 

To show you how adaptable this recipe is, I have created a base recipe with four different options. I tried to keep the base recipe as simple as possible. However, a few more options are: 

  1. Add a tablespoon of nut or seed butter for a little extra protein and fat. 
  2. Swap out the regular sugar for coconut sugar. 
  3. Drizzle with a homemade yogurt icing for an extra special finish. 

Every batch makes about 10 mini cookies. Our favorite one is the Seedy Coconut!

DRY INGREDIENTS

1 cup gluten-free organic quick oats

2 tablespoons ground flaxseed

2 tablespoons sugar

1 teaspoon aluminum-free baking powder

¼ teaspoon Redmond’s sea salt

WET INGREDIENTS

1 small banana (greenish preferred), mashed (~1/3 cup)

3 tablespoons non-dairy milk of choice (omit for the Spiced Apple version)

½ teaspoon vanilla extract

DIRECTIONS

Mix together the dry ingredients in a bowl and mix together the wet ingredients in another, larger bowl. Greenish bananas are preferred in the wet ingredients because they act more like an additional starch or binder, and provide less of a banana flavor to the cookie which allows the other ingredients to shine. Transfer the dry ingredients into the wet ingredients and stir until combined. The dough shouldn't be too wet. Turn the oven on to 375 degrees Fahrenheit and place the dough into the freezer while the oven heats up to temp. This will make it easier to scoop out the batter. Meanwhile, line a baking sheet with parchment paper. 

When the oven is preheated, scoop out the dough to make 10 evenly sized cookies. We used a tablespoon cookie scoop. Press the cookies a little with a spoon or with your hand to make a more uniform “cookie” shape. Bake for 15-17 minutes. Then remove them from the oven and let them cool before handling.

VERSION ONE: Chocolate Chip

Add 2 tablespoons of chopped semi-sweet chocolate chips to the dry ingredients. Alternatively you can use mini chips to avoid chopping. Allergen caution: some semi-sweet chocolate chip brands contain added milk - so just double check!

VERSION TWO: Seedy Coconut

Add 2 tablespoons of hemp seeds (or finely chopped pumpkin seeds) and 2 tablespoons of finely-shredded, unsweetened dried coconut to the dry mixture.

VERSION THREE: Carrot Cake

Finely grate ¼ cup of carrots (the finer, the better) and add them to the wet ingredients. Add ½ teaspoon pumpkin pie spice and 1 tablespoon chopped raisins to the dry ingredients.

Four seedy coconut cookies sit on a plate next to some school supplies.

VERSION FOUR: Spiced Apple

Finely grate ½ of a medium apple. There will be a lot of apple juice. This will replace your 3 tablespoons of milk from the base recipe. Stir into the wet ingredients. Add ½ teaspoon of cinnamon and 1 tablespoon of finely-chopped dried apples or dried cranberries to the dry mixture.

How To Make the Easy Yogurt Icing:

Mix together 2 tablespoons of plain Greek yogurt or another thick, non-dairy yogurt together with ¼ cup powdered sugar until smooth. Spoon into a zip-close bag, cut off a small corner, and drizzle over the cookies.

Enjoy!

By Selva Wohlgemuth, Co-op News Contributor
Selva Wohlgemuth is a Registered Dietitian Nutritionist and owner of Happy Belly Nutrition in Bellingham, Washington. She specializes in gut health and has an in-depth knowledge of women's health. She is an avid outdoorswoman and mother.

HOT OFF THE PRESS| NUTRITION| RECIPES| SPECIALITY DIET dessert| gluten free| healthy| nutrition| organic| recipe| seed| vegan| wellness

Immunity Tips for Back to School

It’s that time of year when students fill their backpacks with textbooks, notebooks, pens, and pencils as schools once again re-open for the fall. Although a fresh new school year can be full of promise and possibility, it can also bring the not-so-fun season of colds, stomach bugs, and flus. 

Below are some simple strategies to support a healthy immune system, keeping the bugs and viruses at bay.

Eat the Rainbow:

Eating a variety of vegetables, fruits, herbs and fungi can help provide the vitamin, minerals, and nutrients necessary to support an optimally functioning immune system. An easy way to approach healthy eating is to think about eating the rainbow; eating vegetables and fruits from across the color spectrum ensures you get enough of the antioxidants, phytonutrients, and anti-inflammatory components that these foods have to offer. 

A heart made of produce

Lean into those leafy greens, blueberries, apples, carrots, peppers, squashes, and garlic to not only make your plate more colorful, but more nutritious as well.

Apples with nut butter

Simply Eat!

One important aspect of diet that often gets overlooked in conversations on food and immunity is eating enough calories and protein in order to power your immune system. Fighting off viruses and bugs takes effort, and your body needs enough fuel to combat these invaders effectively. Making sure that you are eating enough throughout the day is essential for immune health during cold and flu season. 

Getting adequate protein is also essential. Protein provides the necessary building blocks for the immune system, it helps in recovery from illnesses, and is required for antibody production. I often recommend folks have snacks handy for between meals that pair a protein with a carbohydrate, such as hummus and crackers or sliced apples and nut butter.

Spice it Up:

Herbs and spices not only help to flavor food, they also are often rich in antiviral, antibacterial, anti-inflammatory, and antioxidant components. Some superheroes of the spice and herb world include:

-    Garlic: With antiviral and antibacterial properties, garlic is a dynamo when it comes to staving off illness. To activate the enzyme that releases garlic’s immune boosting components, let the garlic rest after cutting or crushing for about 15 minutes before cooking.

-    Turmeric: Not only does turmeric enhance the flavor of many dishes, it also is a powerful anti-inflammatory and antioxidant.

Garlic on a cutting board

-    Thyme: This versatile herb is both antibacterial and antispasmodic. Add it liberally to soups and other dishes to help fight off colds and coughs. The volatile oils (the smelly bits) are most potent and can be inhaled via a strong tea or add the leaves to a hot bath.

Various mushrooms laid out on a blue background.

Munch on Mushrooms:

Mushrooms contain polysaccharides called beta-glucans which act as immunomodulators, meaning they help to balance the immune system, encouraging it to activate when sick and to calm down when overstimulated. All edible mushrooms carry some medicinal benefit when they are cooked — allowing them to be properly absorbed by the digestive tract. Common powerhouses of the medicinal mushroom world include shiitake, lion’s mane, maitake, reishi, and turkey tail (the latter two more easily taken via tincture, powder or capsule).  

Feed Your Microbiome:

Cultivating a healthy, diverse, and balanced community of microbes in the gut is an essential component of immunity. Like mushrooms, they are essential for regulating a healthy, well-balanced immune system. When these microbes aren’t at healthy levels or diverse enough, then they can cause immune dysregulation and exacerbate autoimmune issues. You can encourage a healthy microbiome by feeding it foods high in fiber (vegetables, chia seeds, whole grains) and fermented foods such as kimchi, miso, kefir, and kombucha. For further support, probiotics can also be helpful in boosting healthy bacterial populations in the gut.

Fermented kimchi on a plate with chopsticks.
Bunch of colorful Swiss chard.

Extra Vitamins:

For an extra boost during cold and flu season, specific vitamins and minerals can be a great addition to your immunity arsenal.

-    Vitamin D: Vitamin D helps your immune system recognize and eliminate pathogens quickly while also preventing an excessive response that could be damaging to the body. Unfortunately, if you live year-round in the Pacific Northwest it can be difficult to get adequate vitamin D from sun exposure. Supplementation with D3 can help ensure you obtain adequate levels for healthy immune function. Consult your health care provider for appropriate dosing as it is important to avoid dosing too high as this can cause serious health effects.

-    Zinc: Zinc is necessary for the production and proliferation of immune cells. It also can have direct antiviral activity on rhinoviruses and have been shown to decrease the severity and duration of cold symptoms. Foods that are high in zinc include pumpkin seeds, oysters, beef, turkey, Swiss chard, oats, and mustard greens. Supplementation is also an option but be sure to take it with food as zinc can cause nausea on an empty stomach.

-    Selenium: Selenium plays an important role as an antioxidant, ensuring the body rids itself of the free radicals that the immune system uses to kill off invaders after those free radicals have done their job. This helps prevent damage to healthy human cells during and after an illness. Brazil nuts have high amounts of selenium and just three per day provide supplement level doses.

By Kelley Garrison, ND

Dr. Garrison is a licensed naturopath at Northwest Life Medicine Clinic who specializes in stress and stress-related conditions such as anxiety, panic disorder, and irritable bowel syndrome. She enjoys working with patients to find the root cause of their symptoms and helps them cultivate the resources needed to feel healthy and resilient. You can find her at nwlifemedicine.com.

HOT OFF THE PRESS| NUTRITION| PRODUCE| THE CO-OP DIFFERENCE| WELLNESS back to school| fall| fresh| healthy| immunity| kid friendly| nutrition| produce| vegetables| wellness

Asparagus and Bell Pepper Quiche

by Renee Russel

asparagus bell pepper quiche with tomatoes

The fresh taste of asparagus shines in this irresistible quiche!

Total Time: 40 minutes
Servings: 4-6 slices

INGREDIENTS

Filling

  • 1/2 pound asparagus, trimmed and cut into 1-inch pieces
  • 1/3 cup red pepper, diced
  • 1/2 cup shredded cheddar cheese
  • 1 pre-made 9-inch pie crust

Quiche

  • 6 eggs
  • 2 cups half and half
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon dried thyme
METHOD
  1. Preheat oven to 325°F.
  2. Bring a small pot of salted water to a boil, and gently steam or blanch the asparagus and peppers
    until al dente, roughly 3 minutes. Drain and cool.
  3. In a medium-sized bowl, combine the cooked vegetables and cheese. Mix well and scoop the filling
    into the pie shell.
  4. Crack the eggs and add them to the bowl. Beat them slightly, then whisk in the half and half and spices.
    Pour the mixture into the pie shell, over the vegetable filling.
  5. Bake on a center rack in the preheated oven until completely set.

Recipe by Renee Russel for Welcome to the Table. Reprinted by permission from WelcometotheTable.coop. Find more recipes and information about your food and where it comes from at www.welcometothetable.coop.

Nutritional Information

674 calories, 51 g. fat, 62 mg. cholesterol, 836 mg. sodium, 44 g. carbohydrate, 9 g. fiber, 17 g. protein

Tweet

PRODUCE| RECIPES brunch| healthy| mother's day| quiche| recipe| vegetarian

Spring Asparagus Salad

by Selva Wohlgemuth, Registered Dietitian and Nutritionist

asparagus salad with hard-boiled eggs and onions in bowl next to egg shells

Every spring the appearance of fresh, seasonal asparagus coincides with the popularity of eggs during the Easter season. These two seasonal favorites combine in this delicious vegetarian recipe.

Spring Asparagus Salad

Makes 2–4 servings (serve as an entree or a side)
INGREDIENTS

For the Olive Oil Vinaigrette:

  • 1 1/2 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey
  • 1/4 teaspoon sea salt
  • 1/4 medium red onion, thinly sliced

For the Salad:

  • 2 pasture-raised fresh eggs
  • 1 bunch asparagus
  • fresh cilantro or parsley, chopped
  • 2 lettuce leaves (garnish)
METHOD
  1. Mix together the olive oil, vinegar, honey, and sea salt until the salt is dissolved.
    Add the thinly sliced red onion and mix well. Allow the onions to marinate in the
    dressing for about 15 minutes.
  2. Meanwhile, fill a small saucepan with fresh water and bring to a boil. Gently pierce the “butt” ends of the egg with a push pin or small needle. You want to make sure not to push in too far, just enough to pierce a hole in the shell. Gently add the eggs to the boiling water and reduce the heat to medium. Allow the eggs to simmer uncovered for 10 minutes. Once the 10 minutes are up, quickly rinse the eggs under cold water and set aside on a dry towel to cool further.
  3. While the eggs are boiling, place a steamer basket into a large pot and fill with water just so the water is under the basket. Gently bend each asparagus spear at the bottom end until it naturally snaps. Discard the ends in the compost or save for a future asparagus soup. Place the asparagus into the steamer basket, cover the pot, and bring the water to a boil. Cook for about 3–5 minutes or until the asparagus is bright green and tender. Be careful not to overcook the asparagus, otherwise it will turn green-brown. Once the asparagus has reached optimal color and tenderness, quickly rinse the asparagus in cold, running water for about 30 seconds to stop the cooking process.
  4. Salad Assembly: Place the lettuce leaves in a serving dish and top with steamed asparagus. Evenly pour the vinaigrette with the marinated onions over the asparagus and top with the sliced hard-boiled eggs. Sprinkle the eggs with chopped cilantro or parsley, freshly ground pepper, and a bit of sea salt. Serve immediately.

Current Health Studies on Eggs

See Selva's story from the April 2017 issue of the Co-op News to learn about the current dietary recommendations regarding egg consumption.

Tweet

GROCERY| PRODUCE| RECIPES asparagus| easter| egg| healthy| recipe| spring| vegetarian

Maple-Ginger Tummy Tonic

by Josh and Tomo Kramer of Apple State Vinegar

a bottle of apple state vinegar in the back ground of a white ceramic mug holding some maple-ginger tummy tonic

A delicious warming tonic to support digestive health.

Health starts in the gut—it’s important to have a balance of good bacteria so we can properly digest our food and absorb the nutrients we need to do all the things we love. But often, a combination of factors can leave our gut less than happy. We feel bloated, sluggish, tired, and it can affect other parts of our body, too. That’s where our raw apple cider vinegar comes in! This yummy drink combines the digestive power of apple cider vinegar with vibrant ginger, sweet maple, and just a little kick of pepper. Sit back, sip, and enjoy some stomach ease (plus
delicious flavors!).

Maple-Ginger Tummy Tonic

makes one big mug of warm alcohol-free mocktail

INGREDIENTS
  • 2 cups water
  • 2 inches peeled crushed ginger
  • 2 tablespoons Apple State Vinegar
  • 2 teaspoons maple syrup
  • pinch of pepper (you can use black pepper, cayenne, or any semi-spicy pepper)

METHOD

  1. Bring water and ginger to a rolling boil on a stovetop, then simmer for 5 minutes.
  2. Strain the mixture, pouring the ginger-water into your favorite mug.
  3. Add vinegar, maple syrup, and pepper. Stir and enjoy!

Note: We love ginger as a base for this tonic, but any whole spice can work well. Feel free to substitute turmeric root, a cinnamon stick, or any of your other favorites.

Learn More

Learn more about this local business, the health benefits of raw vinegar, and find more recipes at Apple State Vinegar's website, Instagram, and Facebook.

Read our profile of Apple State Vinegar and it's sister business, Shrub Farm, at Local Vendor Profile: Shrub Farm.

Tweet

RECIPES digestive| ginger| healthy| maple| mocktail| recipe| tonic| vinegar

Ask the Nutritionist: Mango a Mango

by Selva Wohlgemuth, Co-op News contributor

May 2017
Selva Wohlgemuth, meal planning instructor

Selva Wohlgemuth, Registered Dietitian and Nutritionist

Dear Nutritionist: I am trying to find creative ways to use mango. Can you please give me your best nutrition tips and recipe inspiration?

Mangoes Are Very Versatile

Besides being super tasty, mangoes are a source of the antioxidant-rich vitamins C and A, as well as folate and potassium. One cup of diced mango provides 100 percent of your daily vitamin C and 35 percent of your daily vitamin A needs. Plus, if you find ripe mangoes in your grocery store there are more ways than one to eat them. Mangoes are a great way to sweeten a recipe without using sugar due to their creamy flesh that is easily blended, sliced, or diced into a wide variety of recipes. You can find mangoes used in everything from salsa, to dressings, to desserts.

Hunting for the Perfect Mango

Before you go hunting for the perfect mango, you must first know how you want to use the mango. There are two types you generally find in the grocery store, manila and ataulfo. The manila is larger in size, and both yellow-orange and green in color. The flesh is firm, lightly sweet and tart, and juicy. However, if they are too ripe their fibers can easily get stuck in your teeth. They have a large pit, but provide a lot of fruit flesh for larger recipes. Manila are the best for immediate snacking, dicing into salsas, or slicing into salads, as they tend to be more resistant to bruising. For summer snacking, simply cut the manila mango on either side of the seed and cut the “cheeks” into slices. Eat these like you would a melon.

The ataulfo on the other hand is much smaller in size, more delicate and softer to the touch, and generally a golden yellow color. They are like nature’s sugar packet. The flesh is very creamy, tender, and mostly free of fibers. This mango is great when blended or pureed to naturally sweeten desserts, dressings, or smoothies. If you find a more firm ataulfo it can also be used in salads or salsas. I personally love a small slice of ataulfo mango in fresh rolls or simply paired with ripe avocado slices for a transcending tropical dessert.

However, mangoes may not be for everyone due to their high fructose content. Some individuals have either a genetic or conditional fructose intolerance which may lead to GI distress if consumed in large amounts. If you are struggling with a fructose intolerance, or are currently following a low FODMAP diet, then mangoes are best avoided or enjoyed in small amounts. Replace mango with other tropical favorites like pineapple or papaya.

My Favorite Ways to Use Mango

  • Dice up into a salsa
  • Blend into a dressing
  • Whip up with Greek yogurt
  • Roll up in fresh rolls
  • Pair with avocado
  • Cut up like a melon
  • Throw into a salad
  • Blitz into a smoothie
  • Drizzle with lime juice and coconut milk
  • Stir into chia pudding
  • Heat up with a pinch of cayenne
  • Freeze into popsicles

A Recipe Suggestion

chipotle mango pico de gallo salsa

See Selva's recipe for Chipotle Spiced Mango Pico de Gallo.

Ask the Nutritionist

Have questions? Send them to [email protected]. Selva Wohlgemuth is a registered dietitian nutritionist. Learn more about her approach to general health and well-being at her Happy Belly Nutrition website, and see her recipes and other kitchen tips at Poppies and Papayas.

Tweet

WELLNESS dear nutritionist| healthy| mango| nutrition| recipe| salsa| vegetarian

  • 1
  • 2
  • 3
  • Next Page »

Categories

  • BAKERY
  • BULK
  • DELI & CATERING
  • EQUITY, DIVERSITY, & INCLUSION
  • FARM FUND
  • FLORAL & GARDEN
  • GROCERY
  • HOLIDAY
  • HOT OFF THE PRESS
  • LOCAL
  • MEAT & SEAFOOD
  • NUTRITION
  • PRODUCE
  • RECIPES
  • SALES
  • SPECIALITY DIET
  • SPECIALTY CHEESE
  • SUSTAINABILITY
  • THE CO-OP DIFFERENCE
  • UNCATEGORIZED
  • WELLNESS
  • WINE, BEER, & SPIRITS
Woman athlete takes a break, drinking water from a reusable water bottle on a hot summers day

Optimal Hydration

Addressing Optimal Hydration Although everyone knows that water is essential for life, most don’t understand why drinking enough water is so important. Without water, humans can only survive for a matter of days. To prevent dehydration all land animals (us humans included) have evolved very sensitive physiological controls to maintain […]

Mt. Shuksan reflected in Picture lake at North Cascades National Park

Stress Less this Holiday Season

The holidays are upon us: a time of holiday cheer, gatherings with loved ones, delicious feasts, and unfortunately, stress. Although there is much to enjoy about the holidays, the hustle and bustle can often be overwhelming. Below are some tips to help you manage stress so that you can find [...]
A holiday wreath with some blue and green foliage hangs on a wooden fixture.

Shop Small: A Gift Guide

Support the Co-op on Small Business Saturday and buy some fun items for your holiday gifts. The Co-op has unique items for gifts, stocking stuffers, and for yourself. Supporting the only locally-owned grocery store in Bellingham helps strengthen our community, local food network, and local producers.  We’ve selected some of [...]

enews-sign-up-image

get connected and save - click here to sign up for our e-news

DOWNTOWN STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 6 pm

CORDATA STORE & DELI • map • 360-734-8158 • 7 am – 9 pm
meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
salad/hot bar: 7 am – 7 pm

Facebook Instagram Twitter TikTok

Machine Readable Files

Copyright © 2023 Community Food Co-op

0