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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

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

Four Approaches to Cooking Your Thanksgiving Turkey

An oven-roasted turkey sits on some lemons ready to be enjoyed for a holiday dinner.

Should I brine my turkey? Should I let my spouse fry the whole bird this year? How do I achieve a quicker cooking time?

We have some turkey-cooking techniques for everyone from the Thanksgiving chef to the person who begrudgingly took on the challenge this year.

Oven Roast

Oven roasting is the most well-known route but there are tips and tricks to make this an even smoother, tastier technique. If you’re looking for a no-fuss, frill-free recipe, try this easy herb-roasted turkey. 

Looking for a moist, slightly more complex turkey? Try butter or mayo!

The tried and true method: compound butter.

To make your turkey with compound butter, mix together the ingredients below then rub the butter both on top of and underneath the skin. You want a generous amount of the compound butter on each part of your turkey.

This butter will add moisture and flavor to every bite of your Thanksgiving centerpiece. 

Compound Butter for Turkey

1 stick salted butter, room temperature

¼ tsp. salt

¼ tsp. black pepper

1 tsp. minced fresh thyme

1 tsp. minced fresh sage leaves

3 cloves finely minced garlic

1 Tbsp. minced fresh parsley

2 tsp. minced fresh rosemary leaves

Roasted Cut Up Turkey Platter For Thanksgiving, turkey breast on a platter with sage and oranges

This year’s fad: a mayonnaise base.

Chefs who write for the New York Times, the Huffington Post, and more have declared mayo the prime base for an herb-filled turkey rub this year. 

Simply sub in mayonnaise for the butter in our compound butter recipe above to try it out! Home cooks suggest this method is even easier than the butter, because they don’t have to remember to leave the butter out overnight to come to room temperature. With claims of an even more delectable turkey than one made with butter, we’ll be testing this recipe in our homes this year!

A quicker route to oven roasting: spatchcock. 

Spatchcocking your turkey is a fancy word for removing some of the bones so it lays flat on a pan, ready to be roasted using any of the three techniques above. Here are the two steps to spatchcocking your bird in detail: 

  1. Remove the backbone: Place the turkey, breast-side down, on a cutting board. Use sharp kitchen shears to cut along one side of the backbone. Repeat on the other side. Discard the backbone or reserve it for making stock.
  2. Break the breastbone: Use the palm of your hand to press firmly onto the breastbone until you hear a crack. Flatten the spatchocked turkey as much as possible.

Folks who swear by spatchcocking suggest the turkey cooks more quickly and evenly. Curious? Try out this recipe.

Brine

Many cooks swear by brining a turkey to get the best flavor. Brining is meant to break down the toughness of the meat while also adding flavor. The only drawback? The turkey has to sit in the brine for a minimum of 24 hours. If you have time to plan ahead, we have two brining techniques for you. 

Buttermilk Brine

This buttermilk brine adds extra moisture to your turkey. Even the leftovers won’t be dry! To use a wet brine you’ll boil the brine ingredients and let them cool before putting the turkey and the brine in an airtight bag. 

This brine only asks that you leave the turkey in the solution for one day, turning occasionally. Then, you rinse the turkey, rub it with butter, and roast it in the oven. Our compound butter above can be used in these final steps. 

Dry Brine

This dry brine is easy to do, just season your turkey, cover it in plastic wrap, and let it sit in the fridge for two days. The recipe only calls for salt, pepper, onion, and celery, but we’d recommend a few other seasonings too. Throw in some rosemary, thyme, and honey salt for some classic Thanksgiving flavors. Let the turkey sit in the brine for a third day for a stronger flavor. 

Air Fryer

While deep frying a turkey was a trend of the past, air frying some turkey is of current interest!

Air frying your turkey is great if you’re having a smaller crowd and cooking pieces as opposed to a whole bird. Here is a recipe for an air-fried turkey breast. In the air fryer the breast only takes 35 to 40 minutes to cook, and a compound butter can be used to add extra juices to the meat. Make sure to air fry pieces of turkey with the bone still in for more flavor and moisture as frying can dry out meat more quickly than roasting.

Grill

If crispy skin is of the utmost importance to you, try grilling your turkey. This technique, while uncommon, is great for large gatherings — it keeps the oven free for other dishes and spreads out the guests so they don’t all crowd the kitchen! 

With crispy skin, you can brush a delicious glaze over the turkey after it’s done to add extra flavor without compromising the texture. Try brushing the turkey with maple syrup, paprika, salt, and pepper. 

Grilling a turkey takes about the same time as roasting one, so you aren’t losing any relaxing hours here.

Do you still have questions about your turkey, such as how long to cook it or how many pounds you need? Check out this blog with portion breakdowns and more for your Thanksgiving dinner.

HOLIDAY| HOT OFF THE PRESS| MEAT & SEAFOOD| RECIPES| THE CO-OP DIFFERENCE holiday| local| organic| recipe| thanksgiving| turkey

Thanksgiving Turkey Alternatives

Not a turkey fan? Accommodating dietary restrictions? We’ve got you covered with nine turkey alternatives — both plant-based and meat-forward!

PLANT-BASED

Plant-Based Holiday Roasts

In-house Vegan Holiday Loaf

This delicious housemade loaf is made with chickpeas, oats, vegetables, and mushrooms then glazed with a sauce full of classic Thanksgiving ingredients! Omnivores and herbivores alike can enjoy this mouthful of cozy, fall flavors. Truly a Co-op staff favorite!

A plate of vegan Thanksgiving food, such as plant-based loaf and cranberry sauce, ready to be enjoyed for Thanksgiving

Field Roast

Beloved plant-based brand Field Roast has two holiday roast options this season! 

The first is a rich and fragrant centerpiece, the Hazelnut Cranberry Roast. This sweet yet bold roast is wrapped in flaky puff pastry and is the ideal balance to salty potatoes and stuffing. 

This roast serves eight, and is typically $18.99 but you can get it at the Community Food Co-op for $14.99 for a limited time. 

The Celebration Roast is an even better deal and features a more savory flavor profile. The roast is enhanced by the rich and earthy porcini mushroom gravy included in this dish. Not only does Field Roast recommend this roast as a Thanksgiving centerpiece, but also for sandwiches! Yum!

This roast serves eight, and is typically $18.99 but is $12.99 for a limited time. 

Tofurky

Tofurky — a household, vegan name! Not only do they have a roast for you this season, but they have a whole feast.

A savory blend of wheat and tofu, this roast is filled with a flavorful wild rice and bread crumb stuffing, ready to be basted, roasted, carved and devoured by all. This roast serves five, is usually $17.49 but is $11.99 for a limited time, and has been around since 1995.

The Tofurky feast serves six and includes much more than just one roast! It also includes stuffing, gravy, and a brownie for $34.99. This meal is $24.99 for a limited time. 

Gardein

Gardein has a plant-based ‘turk’y’ stuffed with a tart cranberry dressing. This Savory Stuffed Turk’y is served with a warm, savory gravy to balance the tart stuffing. 

This vegan option serves five people and is regularly $19.99 but will be $13.99 for a limited time.

Quorn

This roast is for all the vegetarians out there! Quorn’s Turkey-Style Roast is gluten free and has 15 grams of protein. Perfect for a group of four and only $7.99 for a limited time at the Community Food Co-op, this savory-forward roast is great for a meatless Thanksgiving dinner. 

Plant-Based Ham

Tofurky

A plant-based main course perfect for any holiday, this ham has a tender, smoky flavor, complimented by a sweet, tangy glaze. We’ve heard positive reviews from vegans and meat-eaters alike.

Tofurky's plant-based ham roast on a sea of mashed potatoes for Thanksgiving

This ham serves five people and is regularly $17.49 but is $11.99 at the Community Food Co-op for a limited time only. 

ALTERNATIVE MEATS

Wild Alaskan Sockeye Salmon 

Our wild-caught, Alaskan sockeye salmon is previously frozen and sold as a whole filet. Sockeye is rich in texture and high in flavor; a northwest favorite anytime of year. Need some inspiration? Roast your salmon in butter for classic Thanksgiving flavors with an innovative protein. 

Steamed salmon with fresh herbs and lemon ready to be enjoyed for Thanksgiving dinner

Our filets are about 1-1.5 pounds each and serve two to four people. Sockeye salmon is $16.99 per pound.

Chicken 

Roast chicken is the perfect alternative for a smaller crowd, especially if you want the gorgeous roasting photos without the turkey! You can still enjoy the roasted vegetable bed, basting, and carving experiences of a turkey with this more manageable alternative.

Delicious, freshly baked, crispy, baked chicken set on a table for Thanksgiving dinner

First time roasting a chicken? Here’s a little inspiration.

HOLIDAY| HOT OFF THE PRESS| MEAT & SEAFOOD| SPECIALITY DIET chicken| dinner| gluten free| ham| holiday| local| organic| recipe| salmon| thanksgiving| vegan| vegetarian

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

Co-op Welcomes Leif’s Tea: Probiotics Have Never Been So Delicious

A blue bottle of Leif's Tea sits on stairs behind the Co-op.

Leif’s Tea uses produce and juice from the Co-op to create delightful jun beverages that are now sold in our stores. 

About Leif’s Tea

“Bee free, bee strong. Live free, live long.” 

That is exactly what Leif’s Tea is promoting in their organic and delicious jun. 

All of their teas use local herbs and honey in addition to the use of Co-op products, probiotic jun culture, and organic green tea. 

What began in handmade tea bags and individually gathered herbs is still processed by hand to maintain the integrity of the ingredients. You can truly taste the difference.

Six flavors are available in our stores:

Seattle Sky: A sophisticated, classic blend of lavender, vanilla bean, and Earl Grey tea.

Wonderful Watermelon: A summertime splash of watermelon and hibiscus.

Dreamy Bee: A sparkling combination of elderflower, lavender, roses, chamomile, and orange peel.

Pink Lemonade: A stone fruit favorite made with black cherry juice.

Herbal Evermore: Refreshment at its finest with a mix of peppermint, spearmint, and Alaskan Ginseng.

Supernatural Blue: Blue spirulina and alfalfa create a blue sky in a bottle.

The Benefits of Jun

This sparkling beverage is more than just delicious, it’s nutritious. Jun is like kombucha’s cousin, made of green tea and honey as opposed to black tea and sugar. While you may know jun provides the benefits of a probiotic, additional ingredients can add even more benefits. Each herb used at Leif’s Tea has its own purpose.

For example, blue spirulina is a blue-green algae that can aid in lowering cholesterol levels.

“These plants are our allies, our partners in life,” owner Linda Quintana said. 

In addition to the probiotic features and use of nutritional plants, green tea provides antimicrobial properties and is rich in vitamins C and B2. 

Make a Fruit Punch Mocktail

A finished mocktail sits next to an empty bottle of Leif's Tea.

A kiwi, sparkling water, and Leif's Tea bottle sit on a table.

Ready to try Leif’s Tea? Try this easy mocktail recipe for two! 

You’ll need two glasses, one bottle of Supernatural Blue Leif’s Tea, one can of Tropical Punch Olipop, and one kiwi.

  1. Dice half of your kiwi, and slice the other half. 
  2. Add the diced kiwi to your glasses and muddle it. 
  3. Distribute the Olipop between the two glasses and stir. 
  4. Add your Leif’s Tea and stir, don’t shake!
  5. Garnish with the kiwi slices, and enjoy!

This mocktail is both delicious and eye-catching with the blue spirulina from Leif’s Tea’s Supernatural Blue. 

There is nothing more exciting than a new vendor! Find your favorite flavor in store now, or find a new favorite at our Leif’s Tea demos on August 11 and 12. On August 11 they’ll be at the Downtown store from 11:30 to 1:30 p.m., and on August 12 they’ll be at the Cordata store from 2 to 4 p.m. We can’t wait to introduce you to this new product.

A hand holds a blue bottle of Leif's Tea in front of a Co-op sign

 

GROCERY| HOT OFF THE PRESS| LOCAL| NUTRITION| RECIPES beverage| drink| eat local first| local| mocktail| recipe| vendor

Stay Hydrated with Watermelon Electrolyte Popsicles

A watermelon popsicle is held in the sun on a yellow stick in front of some green trees.

It’s getting hot out there, folks! With glorious summer days comes more outdoor fun. The prettier the weather, the more apt we are to go outside and play hard!

With all the fun and games of swimming, running, mountain biking, hiking, and outdoor activities, we need to hydrate! And by hydrating I do not mean simply drinking a glass of water before and after your workout. There are more factors to address for optimal performance and overall health and safety.

In the hot summer months our bodies attempt to maintain a core temperature of around 98.6 degrees Fahrenheit causing increased water loss. Sweating assists in maintaining this core temperature.

If we add strenuous exercise to warm summer days, we are going to sweat even more, losing anywhere between 300mL to over 2 liters of sweat per hour depending on the exercise intensity, duration, heat acclimatization, humidity, etc.

Sweat not only contains water, but also sodium, chloride, and smaller amounts of other electrolytes such as potassium, magnesium, and calcium. It is important to rehydrate with water that also contains some salt (sodium chloride) — especially if you sweat a lot or tend to have very salty sweat. Although the salt content of sweat varies from one person to the next, it is estimated that on average about 1g of sodium is lost per liter of sweat. That is a lot! If you have really salty sweat — for example, you have salt crystals on your skin — you are likely on the higher end of sodium loss.

Electrolytes (micronutrients) lost in sweat:

Sodium: 460–1840 mg/L 

Chloride: 710–2840 mg/L

Potassium: 160–390 mg/L

Magnesium: 0–35 mg/L

Calcium: 0–120 mg/L

Whether you have been riding at Galbraith or swimming in Lake Whatcom, ensuring adequate fluid and electrolyte intake is essential. Check out my easy tips to stay properly hydrated below and try my refreshing watermelon electrolyte popsicle recipe.

HYDRATION TIPS

1) Drink plenty of water throughout the day to replace water losses.

2) Add a pinch of Redmond’s Real Sea Salt to add sodium (and additional electrolytes) to water before, during, and after exercise. Consider using electrolyte replacement packets, especially if you participate in strenuous exercise that lasts more than 2 hours.

3) Drink cold beverages to help reduce core temperature.

4) Avoid drinking alcohol immediately after exercise. Alcohol has a diuretic effect which stimulates increased fluid loss via urine. Save your post-ride beer until a little later.

5) Enjoy potassium rich fruit like melons or bananas, or sip on potassium-rich coconut water throughout the day. Don't forget to add a pinch of salt to coconut water too!

WATERMELON ELECTROLYTE POPSICLES

Watermelon and lime is such a refreshing combo. Add some salt and some collagen peptides, and you got yourself a super tasty and rehydrating treat that both adults and kiddos will enjoy!

Each popsicle provides about 100mg of sodium and 100mg of potassium, with small amounts of magnesium, calcium, and a jolt of vitamin C. This recipe makes 5 popsicles.

Slices of watermelon sit on a counter, bright red and seedless.

 4 cups diced watermelon (making ~ 2 ½ cups watermelon juice)

3 tablespoons lime or lemon juice (or more to taste)

1 tablespoon sugar

¼ teaspoon Redmond’s Real Sea Salt

2 scoops Vital Proteins Collagen peptides (optional)

 

Add the diced watermelon to a blender and blend. Check to see how much liquid is in the container. It should be close to 2 ½ cups of watermelon juice. Then add in the lime juice to your liking, as well as the sugar, salt, and collagen peptides. The peptides are optional but the added protein keeps your blood sugar more stable. Blend until well combined and transfer into 5 popsicle molds.

If there is any remaining juice, pour it into an ice cube tray and freeze it. You can easily throw these into a smoothie or blend them with some milk for a super satisfying and icy watermelon milkshake.

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| PRODUCE| RECIPES ask the nutritionist| nutrition| popsicle| recipe| summer| watermelon

Valentine’s Day Gift Guide

wine bottle and present wrapped in red satin ribbon

Here are a few of our favorite Valentine's Day products for the sweet people in your life.

red-heart-pillar-geranium-votive-in-glass-yellow-carved-pillar

Beeswax Candles

Give the gift of the warmth and health of the hive with this great selection of natural beeswax candles made especially for Valentine’s Day from Big Dipper Wax Works. Choose from aromatherapy sprays and a wide selection of candles shaped and scented for Valentine’s Day.   

Tulip Bouquets

Tulips brighten your Valentine’s Day and indicate that spring is near. Our tulips are grown locally in Mount Vernon and are available in a variety of lovely colored 5-stem bouquets.

valentine's day tulips in stone vase with wrapped present and wooden sign
foam bath packs on tub tray with lavender sprig and bubbles

Foaming Baths

Calm the senses, leave your skin silky smooth, and balance your spirit with Aura Cacia aromatherapy foaming bath products in fragrances such as relaxing lavender, sweet orange, or meditating cedarwood. Aura Cacia products feature nourishing jojoba oil, soothing coconut oil, and essential oils.

Delicious Co-op Valentine’s Day Treats 

Finish your Valentine’s Day meal with our housemade bakery items. These specialty items are only available for a limited time around Valentine’s Day and frequently sell out. 

Bleeding Heart

The Bleeding Heart is a moist chocolate cake with a tart raspberry filling covered in a dark chocolate ganache. This vegan cake is sold in a serving for two to end your Valentine’s Day meal on a sweet note.

Vegan Bleeding Heart Valentine's Day Dessert
gluten-free storm cloud cake from the coop bakery is layers of chocolate cake layered with raspberry filling and vanilla whipped creama

Storm Cloud Cake

Our favorite gluten-free chocolate cake gets some raspberry love for Valentine’s Day. The gluten-free chocolate cake is filled and topped with raspberry and finished with a creamy mascarpone frosting.

Raspberry Cream Roll

This light, airy cake is rolled with a fresh raspberry filling and frosted with a sweet, tangy cream cheese frosting. And, it’s gluten free! This popular dessert is a delicious way to celebrate Valentine’s Day.

gluten-free-raspberry-cream-roll
conventional-heart-shaped-chocolate-cake

I Heart Chocolate Cake & You

For the chocolate lover in your life, we have a heart-shaped chocolate cake. Our dark chocolate cake is frosted with dark chocolate ganache and decorated for Valentine’s Day with buttercream accents.

The Co-op’s wine manager has selected some special bottles of bubbly to cheer your Valentine. If sparkling wine isn’t for you, we are featuring the Floating Rock Zinfandel from Washington and locally crafted Honey Moon’s Raspberry Mead. Honey Moon’s Raspberry Mead is a blend of mead from blackberry honey and raspberry wine both produced in Whatcom County. It has distinct berry aromas and a tart finish and is especially good paired with cheeses and desserts.

Valdo Prosecco Brut Rosé

The Valdo rosé is a perfect combination of barely off-dry and creamy in the mouth with enticing suggestions of Pink Lady apple, rose hip, salmonberry, Rainier cherry, and kiwi.

rose in champagne flutes with pink roses and wrapped present
sparkling wine table setting, with candles, raspberries, and chocolate cake

Canals & Nubiola Brut Cava

This succulent sparkler is medium-bodied, crisp, and clean. If you are looking for a fun Valentine's Day cocktail try this Cava in a French 75.

French 75 Cocktail Recipe

French 75 Recipe

Ingredients

  • 1 ounce Aloo Gin
  • 1/2 ounce fresh lemon juice  
  • 1/2 ounce simple syrup
    • In a small saucepan, combine 1 cup sugar and 1 cup water and bring to a boil. Simmer the mixture over moderate heat until the sugar dissolves.
  • Ice
  • 4 ounces chilled Canals & Nubiola Brut Cava 

In a cocktail shaker, combine the gin, lemon juice, and simple syrup. Fill the shaker with ice and shake well. Strain into a chilled flute and top with the cava.

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Roasted Chicken on Baked Rice With Tomato, Cumin, and Bay Leaves

This flavorful recipe from goodfood serves 4–6 and is delicious even if you skip the brine when you are short on time. 

Ingredients: 

  • 3 tbsp fine salt
  • 2½–3 lb whole roasting chicken
  • 1½ cups basmati rice
  • 10½ tbsp salted butter (about 1¼ sticks)
  • 1 large white onion, sliced into half moons
  • 5 garlic cloves, finely sliced
  • 1 tbsp cumin seeds
  • Salt flakes, as needed
  • Freshly ground black pepper, as needed
  • 3 cups chicken stock
  • 12 cherry tomatoes
  • 3 fresh bay leaves
  • ½ lemon

Method: 

  1. Combine the salt with 5–6 cups of cold water until the salt dissolves, and submerge the chicken in it. Let stand at room temperature for 2 hours, then remove the bird, drain, and dry with paper towel.
  2. Preheat the oven to 400 degrees. Place the rice in a deep-sided enamel baking tray or ovenproof ceramic dish about 8 x 12 inches.
  3. Melt the butter in a large frying pan over medium heat. Add the chicken, breast-side down, and sear for about 5 minutes to brown, then rotate the bird to sear it on all sides.
  4. Add the onion, garlic, and cumin to the pan and cook until softened and lightly colored, about 6 minutes. Don't allow the pan to get too hot—you don't want to burn the butter.
  5. Once the onion and garlic are a little golden, position the bird in the rice, breast-side up. Season the onion generously with salt and pepper, then spread out on top of the rice, spooning any remaining butter over the chicken. Season the bird well with pepper.
  6. Return the pan to the heat and add the stock. Bring to a simmer and swirl to deglaze, then pour over the rice and add the cherry tomatoes. Push two bay leaves into the rice and stuff the third into the cavity of the chicken. Squeeze the lemon's juice into the rice, then add the squeezed lemon to the cavity. Cover with baking paper, then foil, and roast for 40 minutes. Uncover and bake for a further 25 minutes, until golden.
  7. Rest the chicken for 5–10 minutes before carving it in the dish so that the rice catches all the chicken juices. Serve with a leafy salad and either yogurt flavored with mint and garlic or your favorite spicy sauce.

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Cashew Orange Date Balls

by Alissa Segersten, Cookbook Author and Food Blogger

bowl filled with cashew orange date balls that are rolled in shredded coconut

If you are in the mood for a sweet snack, this recipe can be whipped up within 10 minutes! I like to have a container of some sort of nut-date ball in the refrigerator for my children to pack in their school lunches. One ball serves as a sweet treat and also a good dose of protein and healthy fat.

Recipe reprinted with permission from Nourishing Meals. Photo by Alissa Segersten.

Keep a stash of these healthful treats on hand.

Cashew Orange Date Balls

Yield: 1 dozen balls
vegan • gluten-free • no refined sugar

INGREDIENTS
  • 1 1/2 cups raw cashews
  • 1 cup medjool dates, pitted
  • 2 tablespoons coconut oil, softened
  • 1 teaspoon orange zest
  • pinch sea salt
  • unsweetened shredded coconut
METHOD
  1. Place the cashews into a food processor fitted with the “s” blade. Process until very finely ground, then add the dates, melted coconut oil, orange zest, and salt. Process again until the dates are very finely ground and the mixture begins to form a ball.
  2. Take small handfuls of the cashew-date mixture and form small balls. Roll each ball in the shredded coconut. Transfer to a glass storage container and place in the refrigerator for up to 2 weeks.

About the Author

alissa segersten of whole life nutrition and nourishing meals

Alissa Segersten holds a Bachelor of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition and Nourishing Meals, the mother of five children, a whole-foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, and paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole-foods diet.

Alissa is the author of two very popular gluten-free, whole-foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book.

Learn more at nourishingmeals.com.

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meat and deli counter: 7 am – 7 pm
made-to-order counter: 7 am – 6 pm
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