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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 our favorite gift items for everyone on your list.  

For the Home Decorator

Holiday Wreaths 

Wreaths make a welcoming statement to any entry. Skyflower Botanicals’ flowers and foliage are grown on a small, organic, and woman-owned farm along the South Fork of the Nooksack River. Their conifer greenery is responsibly harvested or purchased locally. 

A holiday wreath with some blue and green foliage hangs on a wooden fixture.

Darling Orchids in a Ceramic Pot

An elegant, 2-inch orchid in a stylish white ceramic pot makes a lovely addition to any home. The Co-op sells both white and colorful orchids, all potted, for easy gift giving. 

Danica Heirloom Mugs 

Hot chocolate and eggnog tastes better out of one of the delightful patterns adorning Danica Heirloom mugs.

A pinecone candle and a tree candle sit in a holiday pine gift bag. A red mug sits on the table with a white orchid. Pine needles are tossed around as decoration.

They are handmade, sourced with care, and dishwasher and microwave safe. A percentage of all Danica profits is donated to Education without Borders, a Canadian non-profit organization that provides educational opportunities for disadvantaged and at-risk children in South Africa and Canada. 

Holiday Candles from Sunbeam Candles 

Sunbeam candles come in a variety of festive, decorative shapes with a focus on sustainability. All Sunbeam candles are hand-crafted, incorporate natural and wholesome ingredients, are made with 100% renewable energy, and use carbon neutral shipping. Let your holidays burn bright with their pine cones, trees, and seasonal designs.    

For the Foodie

San Juan Island Sea Salt Popcorn Blend 

San Juan Island Sea Salt’s Popcorn Blend offers a nutty, cheesy, and delicious accompaniment to more than just popcorn. Some of our favorite uses are on pasta, avocado toast, and eggs. Unique and tasty, San Juan Island Sea Salt is made from solar-evaporated sea salt from the San Juan Islands.   

Gilbert Cellars 2018 Left Bank Red Wine 

For the wine aficionados in your life, the Yakima-based Gilbert Cellars Left Bank Red Wine scores 90 points and comes gift wrapped. It is a full-bodied blend of Cabernet Sauvignon, Merlot, and Carménère with notes of black currant and plum. It is a balanced wine for holiday meals, appetizers, and makes a thoughtful gift for your host.        

Dark Chocolate Coffee Bark from Chocolate Necessities 

The pacific northwest is known for its coffee consumption and what better gift than coffee and chocolate? Local chocolatier, Chocolate Necessities, make a holiday bark with a Northwest twist — coffee! Chocolate Necessities Dark Chocolate Coffee Bark covers the chocolate and coffee loves alike.  

San Juan Island Popcorn Blend
A bottle of wine and some chocolate bark sit in a Hanukkah gift bag.

For the Spa Lover 

Studio Oh! Cosmetic bag 

Studio Oh!’s portable, water-resistant cosmetic bags highlight unique and original artwork with witty, whimsical designs. The Co-op sells bags in a variety of shapes and designs that are fully lined with secure metal zippers. These bags are fun for all ages and while technically a cosmetic bag, work well for many purposes. 

Samish Bay Soaps 

Locally made Samish Bay Soaps are individually gift-wrapped in winter flannel or shaped as snowflakes without the wrapping. They come in a variety of seasonal fragrances; perfect for stocking stuffers. Samish Bay Soaps are made simply, using only pure essential oils and herbs. Their products are environmentally friendly, cruelty free, and free from chemical fragrances and colorants. Every batch is created, cut, and packaged by hand in Bellingham. 

Island Thyme Moisturizers 

Cold weather, travel, and frequent hand washing can leave your hands dry and your face in need of extra attention. Island Thyme lavender rose cream is a deep moisturizer for both your body and face. The 2 ounce glass jars are TSA compliant and at the top of everyone’s gift list. Island Thyme products are botanically-based, made in small batches on their farm and apothecary on San Juan Island.  

Moon Valley Organics Lip Balms

The Co-op sells Whatcom County-based Moon Valley Organics lip balms in gift ready packs and individually. These balms make great gifts for anyone who spends time outdoors and needs extra lip protection.

Moon Valley Organics follows the highest organic standards with a mission to protect pollinators. Help the bees while treating your friends and family to lip balms in a variety of healing essences.      

Badger Aromatherapy Travel Kit 

Experience all the necessary aromatherapy balms to get you through the holidays in one convenient travel kit. The travel kit features five essential oil profiles carefully formulated to refresh, de-stress, and inspire. Badger aromatherapy is certified organic and cruelty free. 

For Everyone

Co-op Gift Cards 

A Co-op gift card is the quintessential gift for the person who has everything. Stop by the service desk at either store and pick out a gift card in any amount. We have a wide selection of cards to drop your gift card into. We can also do large quantities of gift cards to cover your employees, service providers, or any group that you may need to purchase for.  

Maggie’s Organics Snuggle Socks 

Soft, comfortable, washable organic merino wool. This is a gift for anyone experiencing the Pacific Northwest winters. Help them keep cozy with socks produced by humanely-raised sheep and skilled workers. These comfortable socks are ethical and sustainable, as well as made in the USA.

Watercolor paper, socks, and a puzzle sit by some twinkle lights on a wooden table.

Eeboo Deluxe Watercolor Paper 

This high-quality, Italian watercolor paper is the perfect canvas for your watercolor art. The extra thick and absorbent paper has a natural pH, is chlorine-free, and completely recyclable and biodegradable. The paper books are glue bound for easy removal of the pages that makes painting your masterpiece easy and portable. 

Puzzles from eeboo 

Woman-owned eeboo makes high-quality, beautiful puzzles, games, and activities that reflect family, community, and inclusion. The 36-piece mini puzzle is a favorite for stocking stuffers or traveling. Wanting more of a challenge? We have puzzles with up to 100 pieces that feature equally beautiful scenes. 

All of the gifts sit on a table with wrapping paper and pine needles in the sunlight.

GROCERY| HOLIDAY| HOT OFF THE PRESS| LOCAL| WELLNESS| WINE, BEER, & SPIRITS chocolate| christmas| gift| gifts| hanukkah| holiday| kid friendly| local| organic| presents| shop local| shop small| shop small saturday| wellness| wine

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

Summer Backyard Taco Picnic: Zucchini Tacos

by Jeremy Meadows, former Cordata deli cook

grilled zucchini tacos corn tortillas

These zucchini tacos are a great way to celebrate the bounty of the season.

It’s summer! Abundance is everywhere! The markets are overflowing with seasonal delights from every corner of Kingdom Plantae. We’re up to our ears in corn, up to our knees in peas, and up to our heads in lettuce (I could go on, but don’t worry, I won’t). And not only are these botanical delicacies at their lowest prices of the year, they are also at peak deliciousness.

So why, when all of this amazing produce abounds, does our typical summer backyard picnic fare consist mainly of hamburgers and hot dogs—including the “fruits of the season” only as an afterthought, if at all?

The answer, counterintuitively, may be traced to the very abundance that we enjoy here in the U.S.

While we are home to only 4.5 percent of the world’s population, we have 11.5 percent of the world’s farmland—more than any other country. And while that hardly seems like a problem, it has enabled us to devote a staggering 67 percent of our arable land to crops—mainly soy and corn—that feed livestock, not people. This, along with the alarming rise of factory farming, has led to an incredible abundance of cheap meat. It has also contributed to the development of a cuisine that is among the least sustainable and, forgive me for saying, least interesting in the world.

Don’t get me wrong, some American food is great. I mean, southern barbecue has to rank up there with Beethoven’s Ninth as one of the supreme achievements of humankind. But, as renowned chef and farm-to-table pioneer Dan Barber points out in his terrific book, The Third Plate, most of the world’s great cuisines were born from hardship, not abundance.

The relative scarcity of farmland in countries like Mexico, Italy, and Thailand has required people there to grow a greater proportion of their crops for human consumption, which is a far more efficient method of extracting calories from the soil than raising livestock. It has also encouraged their much more varied, plant-heavy cuisines. And, let’s face it, if variety is the spice of life, then American life, at least culinarily speaking, is pretty bland in comparison.

So, if we want to develop a truly sustainable, world-class American cuisine, we need to start giving plants their day in the sun.

taco ingredients corn tortillas pico de gallo corn cheese zucchini limes

Zucchini Tacos

INGREDIENTS
  • 1 large zucchini or summer squash
  • 1 large ear of corn
  • 2 cloves thinly sliced garlic
  • 3 limes, 1 zested, 2 quartered for garnish
  • 1 tablespoon oregano leaves
  • ¼ cup olive oil, plus 1 teaspoon, divided
  • salt
  • tortillas
  • ½ cup grated cotija cheese
  • red salsa
  • cilantro leaves for garnish
METHOD
  1. Trim ends and slice zucchini lengthwise in half, continue halving lengthwise into eight equal spears. Slice each spear in half crosswise resulting in 16 thick wedges. In a bowl, combine zucchini with garlic, oregano leaves, ¼ cup oil, and a large pinch of salt. Marinate for about an hour.
  2. Meanwhile, remove corn husk and chop off the bottom stem end of the cob to make a flat surface. Holding the ear upright, carefully cut vertically down the ear to remove the kernels. Place in a bowl. Add 1 teaspoon of oil and a pinch of salt. Stir to combine.
  3. Once zucchini has marinated, heat a heavy frying pan (preferably cast iron) over medium high heat until very hot. Add corn and smooth to an even layer. Let fry, without stirring, for 30 seconds or until corn begins to blacken slightly. Remove to a bowl and stir in lime zest.
  4. In the same pan add about half of the zucchini (don’t overcrowd) cut side down. Cook for about 30 seconds, just until it takes on a little color, then flip to cook the other cut side the same way. You want the zucchini charred on the outside, but still firm on the inside. Remove to a plate.
  5. Assemble the tacos. Add one or two pieces of zucchini to a tortilla. Top with corn, red salsa, some cotija cheese, and cilantro leaves. Squeeze a little lime juice over each and enjoy!
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PRODUCE| RECIPES kid friendly| local| recipe| summer| vegetables| vegetarian| zucchini tacos

Baked from Scratch with Love: The Co-op Bakery

by Lisalyn Osborne, Bakery department assistant manager

dark chocolate truffles

The Co-op bakery team takes pride in preparing baked goods from scratch, using top-quality ingredients, like these melt-in-your-mouth vegan chocolate truffles. Co-op bakers also excel at creating beautifully decorated and delicious custom treats—tailored to customer specifications.

Co-op bakery staff had a very busy year, whipping up several new tempting treats that quickly became popular staple items in our bakery cases.

If you haven’t yet tried the expanded selection of muffins or brioche (mouthwatering creations both sweet and savory), that is an oversight you might want to correct immediately.

Other edible masterpieces coming from the bakery ovens included custom-made birthday cakes and specialty delights that were as beautiful as they were delicious, including an adorable Thomas the Tank Engine cupcake cake and a stunning winter wonderland scene of chocolate ganache-topped cupcakes with sugared thyme and cranberries and meringue mushrooms. Oh, my!

thomas train cupcakes boy birthday
christmas cupcakes marshmallow snowman winter decorations

Co-op bakery staff also made some very special birthday boys and girls happy with treats made to satisfy specific dietary requirements, because everybody deserves a sweet celebration on their birthday. Vegan, grain free, sugar free, dairy free, paleo—bring your special request to our talented, experienced baking team and they will create something spectacular to meet your needs.

because everybody deserves a sweet celebration on their birthday

Every February, keep an eye out for decadent specialties to woo your sweetheart on Valentine’s Day, including Hearts of Darkness, Bleeding Hearts, Truffles, and I Heart You and Chocolate cakes.

Each and every cookie, cupcake, pesto Parmesan brioche, pumpkin cloud cake, and chocolate caramel cream pie—from the simply sublime to the dazzlingly divine—was made from scratch in our kitchen using the highest quality, non-GMO, and organic ingredients we can affordably source. You’ll never find any artificial colors, antibiotics, or hormones in any of our bakery goods.

The new bakery kitchen, completed in 2016, has 1,300 square feet, about three times the size of the bakery’s former work space. And added some long-wished-for new equipment including ovens that adjust for humidity and a steam kettle (which is basically a giant bain marie or double boiler) for making custards and other recipes that require a gentle heat.

Having a dedicated space also made the rigorous cleaning process prior to the gluten-free bake more efficient.

Oh, and windows! The Cordata kitchens were lovely, but sort of lacking in the window department. Downtown, passers-by can peek behind the scenes and see bakery staff at work through the large windows along Holly Street that also bring some welcome natural light into the bakery work space.

We hope you enjoy eating the delicious goodies that result from the magic (and heartfelt work) that goes on behind the Co-op bakery kitchen doors.

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BAKERY bakery| chocolate| co-op bakery| fresh| kid friendly| organic| scratch baked| seasonal

Dear Nutritionist: Caramelize Your Veggies

by Lisa Samuel, Co-op News contributor

dear nutritionist, lisa samuel, nutrition, registered dietitian, nutrition advice

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I know vegetables are good for me, but I don’t really like them. Do you have any tips for making them delicious?

Dear Member: I get this question so often! One of the simplest tricks to making vegetables more delicious to a picky eater is to roast them. Roasting brings out the natural sugars in the vegetables, caramelizing them and making them taste sweeter. And you can roast all kinds of veggies: cauliflower, broccoli, asparagus, zucchini, mushrooms, kale … the options are endless. In general, just coat them with olive oil and sprinkle with salt and any herbs or spices you like. Roast in a 425°F to 450°F oven until the vegetables are caramelized.

See Lisa's recipe for Whole Roasted Cauliflower and Tahini Sauce.

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WELLNESS caramelized| dear nutritionist| healthy| kid friendly| nutrition| roasted| vegetables| vegetarian

Just for Kids!

by Laura Steiger, Outreach Team

free fruit for kids stand next to bananas with apples, clementines, and brochures

Look for these stackers full of fun stuff for kids at both stores.

Recently, we added something special to our stores, just for kids!

Kids are welcome to help themselves to a free piece of fruit each time they shop.

We want to get kids excited about eating fresh, healthy produce and encourage the next generation of Co-op member-owners to start developing healthy eating habits today!

The program is a perfect complement to our super-successful Real Food Show assembly that we have presented for free to more than 10,000 elementary school students. The free fruit program reinforces the healthy eating and lifestyle choices championed by our loveable assembly performers Frank and Beans.

Also in the baskets are recipe cards for Harvest of the Month produce items. School kids in Whatcom County are already familiar with the Harvest of the Month program that introduces a different locally grown produce item every month (cabbage in October). The recipes are kid developed, kid tested, and kid approved.

Lastly, kids can “Ask a Farmer” a question. We will occasionally share the answers in our publications (like below) and also post them in our stores.

Q: My dad worked in a farm when he was a kid. How is it like on a farm? (Ginger, age 7)

A: Being a farmer is a lot of really, really hard work, but it is also very rewarding (and it tastes really, really good, hahaha)! Farmers love being outside, working on the land and with our animals, and spending lots of time with our families. And, Whatcom County farmers are lucky to enjoy some of the prettiest views of any farms in the country!

Q: Who takes care of all the animals when the farmer goes on vacation? (Aurora, age 3)

A: It can be hard to find time to take a vacation, and farmers are very protective of our animals. Animals need to be cared for every day, but everybody needs to take a break sometime. Luckily, farmers often have wonderful friends and relatives who will help care for our animals when we are away.

mom helping toddler eat clementine at grocery store free for kids

Enjoy!

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THE CO-OP DIFFERENCE ask a farmer| free fruit| kid friendly| kids| recipe

Dear Nutritionist: Getting Kids to Eat Vegetables

by Lisa Samuel, Co-op News contributor

Lisa Samuel nutritionist cutting mushrooms on cutting board in kitchen with vegetables

Lisa Samuel, Registered Dietitian and Nutritionist

Dear Nutritionist: I have a hard time getting my son to eat vegetables! Do you have any suggestions?

Dear Member: It’s almost every parent’s dilemma: How do I get my child to eat vegetables? Here are a few tips for the picky children in your life. And maybe a few picky husbands or wives, too!

• Invite your child into the kitchen to help make dinner. Kids are more likely to eat what they cook. Kids love projects, and cooking their own dinner gives them a sense of accomplishment and ownership. Give them age-appropriate tasks like washing vegetables, measuring ingredients, dumping, or stirring.

• Give foods fun names. A recent study shows kids eat twice as many vegetables when the veggies were labeled with cool, fun names, like X-ray Vision Carrots and Tiny Tasty Tree Tops. So come up with fun names for foods (or let your kids invent names) and you’ll watch those veggies disappear.

• Give your kids choices. Like all of us, kids want to have control. Let them choose between healthy options, and they’ll feel empowered. For example, when you’re making pizza, set out bowls of different types of vegetable toppings, and let your child build his own pizza. You may be surprised when he chooses spinach.

• Add vegetables to recipes. While I’m not a huge fan of sneaking vegetables into meals, it can take time for kids to develop a taste for them. Studies suggest kids may have to taste a food 15 to 20 times before they start to like it. So, keep serving that side of broccoli and encouraging your child to at least taste it. Eventually, her taste buds will start to accept it—and even like it! In the meantime, there’s nothing wrong with sneaking a little more vegetables into her favorite foods, to make sure she’s getting all the nutrition she needs. For example, shred carrots or zucchini and add to hamburgers or meatballs, add shredded or pureed veggies to pasta sauce, or puree cauliflower and add it to mac n’ cheese. You can even blend fresh spinach into a fruit smoothie (blueberries are great for disguising the green color). This works for picky adults, too.

• Eat together as a family. The research is clear—kids who eat dinner with their parents are healthier, happier, and less likely to get into trouble as a teen. And kids model what their parents do, so if you’re putting more vegetables on your plate, eventually they will, too. Don’t pressure your child to eat—just set a good example. There are 1,440 minutes in a day—make at least 30 of those minutes a dinner with your kids.

See Lisa Samuel's kid-friendly recipe suggestion for Green Goblin Sandwiches.

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Green Goblin Sandwiches

by Lisa Samuel, Co-op News contributor

recipe, sandwich, kid friendly, avocado, spinach, cheese, nutrition, healthy, lunch, dinner, fast, easy,

Every child loves a grilled cheese sandwich, but this gooey grilled cheese sneaks in a healthy dose of protein, good fats, fiber, and greens from cheese, avocado, and spinach.

Adapted from The Natural Pregnancy Cookbook.

Green Goblin Sandwiches

Makes 1 sandwich

INGREDIENTS
  • 1 cup baby spinach
  • 1/4 medium avocado
  • 1 ounce melting cheese (like cheddar or mozzarella)
  • 2 slices whole grain bread
  • 1 teaspoon butter
  • salt, to taste
  • Tabasco or other hot sauce (optional)
METHOD
  1. Finely chop the spinach and place in a medium bowl. Add the avocado and use a fork to smash it into a paste. Add the cheese, salt, and hot sauce and stir. Spread the mixture evenly over the slices of bread and close them to form a sandwich.
  2. Heat a heavy-bottomed skillet over medium-low heat and add the pat of butter. Once the butter has melted, add the sandwich to the skillet. Cover the skillet with a lid to help the cheese melt. Cook until the bottom of the bread is deep brown and toasted, about 2 to 3 minutes. Flip and toast the other side, covered, until the cheese is melted and the bread is crispy. Cut in half and serve.
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PRODUCE| RECIPES avocado| cheese| fiber| greens| grilled cheese| healthy fats| kid friendly| nutrition| protein| recipe| spinach

Tips from the Nutritionist–Back to School

Dear Nutritionist: It’s back to school time, and I need some inspiration. Can you help me with healthy and creative lunch box ideas?

Dear Member,

When it comes to packing lunches, it’s easy to fall into a rut of the same old sandwich and chips. Kids like variety, too! But you also don’t want the hummus to end up in the trash. Here are a few ideas for keeping the lunchbox desirable for your kids—and healthy.

make lunch fun

In general, half of their meal should be fruits and vegetables, but with school lunch, go fruit-heavy. Kids love fruit, and it gives them a naturally sweet treat. Apple, pear, or nectarine slices can be a great alternative to bread or crackers for dipping in almond or sunflower butter or eating with cheese slices. Try adding mashed berries or sliced fruit to sandwiches, in place of jam or jelly. Or experiment with making your own fruit leather. It’s easy and you can customize it to your child’s liking.

When it comes to vegetables, school lunch isn’t the time to try to get your child to eat broccoli—unless she loves it! Include kids’ favorite veggies, like sweet cherry tomatoes, snow peas, or carrot sticks. Add some fun with a dipper, like homemade ranch dressing made from Greek yogurt.

Be sure to include a source of protein, so they have a source of energy that will stick with them through the afternoon: sliced turkey, sliced cheese, bean dip (like hummus), Greek yogurt, or school-approved nut butters, nuts, or seeds.

Make lunch fun. Make “sushi” pinwheels out of whole wheat pita and fillings, or use character-shaped cookie cutters to cut sandwiches into shapes. Bento boxes allow your child to mix-and-match the contents to make their own creations.

Include a treat, but keep it rather low in refined sugar so your child doesn’t fall asleep in class. Fruit is a great choice, but cookies or muffins made with whole wheat pastry flour (for fiber) and filled with dried fruit or a little chocolate are also great.

Mostly, ask your child to help you design their lunches. In general, kids are more likely to eat what they have a hand in creating. It’s a great way to spend time together!

Lisa Samuel is a Registered Dietitian and Nutritionist and founding partner of NourishRDs. Check out Lisa’s schedule of upcoming cooking classes and workshops through the Co-op’s Healthy Connections program. You can also find more of her non-diet advice on the NourishRDs Facebook, Twitter, Instagram, Pinterest, and blog.

WELLNESS kid friendly| kids| nutrition| school lunch| snacks

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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 […]

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

2023 Supplement Sale

Members Save 30% 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 [...]
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 [...]

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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

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