Our Blog


Seasonal Recipe Feature: Asparagus Soup

June 1, 2017

Total Time: 50 minutes

Servings: 6 appetizer servings, 1 generous cup each

This lemony asparagus soup is spiced with a touch of curry and gets added richness from "lite" coconut milk and creamy red potatoes. Top it with a dollop of crème fraîche or plain yogurt and serve warm or chilled.

Ingredients

2 tablespoons butter

2 tablespoons extra-virgin olive oil

1 medium onion, finely chopped

1/2 teaspoon salt

1/2 teaspoon curry powder

1/4 teaspoon ground ginger

Zest and juice of 1 lemon, divided

2 cups diced peeled red potatoes

3 cups vegetable broth, or reduced-sodium chicken broth

1 cup “lite” coconut milk

2 cups 1/2-inch pieces trimmed asparagus, (about 1 bunch)

Freshly ground pepper to taste

1/4 cup crème fraîche, or reduced-fat sour cream or plain yogurt

1/4 cup finely chopped scallion greens, or fresh chives

Preparation

Melt butter and oil in a large saucepan over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring often, until golden, about 5 minutes. Stir in curry powder, ginger, lemon zest and potatoes and simmer, stirring occasionally, for 5 minutes. Stir in broth, coconut milk and asparagus. Bring to a simmer over medium heat, partially cover and continue to cook until the potatoes are tender, about 15 minutes.

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with the remaining 1/4 teaspoon salt and pepper.

Whisk crème fraîche (or sour cream), lemon juice and scallion greens (or chives) in a small bowl and garnish with a swirl of it.


Nutritional Information

203 calories, 13 g. fat, 14 mg. cholesterol, 444 mg. sodium, 19 g. carbohydrate, 3 g. fiber, 4 g. protein


Please visit strongertogether.coop for more great recipes!

Local Abundance

August 2, 2017

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found more than a few things we should focus on and a few prices we could do better on - all helpful information to ensure we're serving our customers as best we can. 


What we did notice that we're already doing better than any store in town is our abundance of local products, particularly in produce and which we also use in  our deli. And when we tell you our produce is local, that doesn't mean some organic mega-farm just East of Seattle. We mean farmers that we know, that bring us boxes of produce picked fresh early that morning, who are committed to THIS community and either live in Spokane or within 50 miles of it. 


Folks like the farmers pictured here from Tolstoy Farms, who have been growing organically in Davenport for decades. Folks like Ace of Spades Farm practicing regenerative agriculture in the Palisades 5 minutes from Downtown and who are supplying all of our salad bar greens for the rest of the season. We're serious about local and about our local food community, and you won't find a better selection of that anywhere.

Cranberry Orange Muffins

November 1, 2017

'Tis the season!

The Coop has fresh Cranberries ($7.99/lb)!

Our cranberries are wildcrafted by a woman who canoes to a bog up in northern Idaho to hand harvest them fresh for us. They are delicious! They also keep extremely well, for months!


Ingredients:

• 2 cups flour

• 3⁄4 cup sugar

• 1 teaspoon baking powder

• 1⁄2 teaspoon baking soda

• 1⁄2 teaspoon salt

• 1 cup cranberries

• 1 egg or egg substitute

• 3⁄4 cup orange juice

• 1⁄4 cup vegetable oil

• 1 teaspoon grated orange rind


Directions:

1. Combine dry ingredients.

2. Stir in cranberries.

3. Beat egg or egg substitute, orange juice, oil and orange rind.

4. Add to dry ingredients all at once.

5. Stir just to moisten.

6. Spoon into greased muffin cups(fill 3/4 full).

7. Sprinkle tops lightly with a bit of sugar.

8. Bake 400°F 15-20 mins until lightly browned and firm to the touch.


Enjoy!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Hericium Crabcakes

November 9, 2017


Ingredients

  • 1 lb hericium mushrooms
  • 2 large eggs + 1 yolk
  • 1/2 cup panko breadcrumbs
  • 4 tablespoons unsalted butter
Seasonings (can be adjusted to what’s on hand, use cilantro instead of tarragon, etc)
  • Kosher salt and pepper, to taste
  • 2 scallions, tender green and white parts only, quartered the long way and diced into 1/4 inch squares
  • Zest of half a lemon
  • 1 tablespoon fresh cut chives
  • 1 tablespoon fresh chopped parsley
  • Good pinch of fresh chopped tarragon
  • Small pinch of cayenne or a shot of tobasco
  • 2 teaspoons worchesterchire sauce
  • 2 tablespoons grated high quality parmesan, like Reggiano, or if you’re in the Midwest I like Sartori (optional)

Method:

Break the Hericium into manageable sized pieces so that you can inspect and clean it. If the mushroom is very clean, great, if it’s dirty, dip it quickly into a sink or bowl of cold water, give it a firm “swish” then wrap it in a towel to dry and weep water.

After the mushrooms are cleaned, sweat them in the two tablespoons of butter, and a good pinch of salt, covering the pan with a lid to help them wilt, try not to brown the mushrooms since you want the finished cakes to be white inside.

A lot of water will come out of the mushrooms while they cook, especially if you had to wash them. When the mushrooms are completely cooked through and wilted, transfer them to a bowl and allow to cool until you can handle them. Squeeze the mushrooms to release excess water, then reserve the mushrooms and juice separately.

Chop the mushrooms medium-fine, then put back into a saute pan and gently cook with their juice until the pan is nearly dry then transfer the mushrooms to a mixing bowl and add the remaining ingredients, starting with the breadcrumbs. Work the mixture around to saturate the breadcrumbs, then try forming a small quarter sized piece of the mixture and cooking to check the seasoning and how the cake holds together. Adjust the seasoning if needed for salt, lemon, and tarragon if you want, then take 1/4 cups of the mixture and pack into a ring mold, pressing down so they hold their shape.

To cook the cakes, heat a cast iron skillet or other non-stick pan with the remaining 2 tablespoons of butter, then fry the cakes on medium heat until golden brown, flipping them gently with a spatula so they don’t break. When the cakes are hot throughout and golden brown, serve immediately, I like them with a green salad and a little spicy mayonnaise.


Serves 4 as an appetizer or light entree

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Gift Giving / Staying Sane Guide

by Jill, Wellness Manager

December 5, 2017


December can be super intense for all of us as the season of giving descends! It can be a frustrating experience as we feel compelled to shower our loved ones in all the gifts they deserve and keep our sanity as we navigate shopping overwhelm and holiday cynicism. To best serve our community of member/owners, I offer this guide for some awesome gift ideas and some tips to stay focused, restful, peaceful, and calm.


As member/owners, you already know that we carry beautiful and thoughtful gifts throughout our store. We made an extra-special effort for December to provide some awesome choices for your gift-giving and self-care indulgences.


Our mercantile department has adorable Feel Goodz Slippers, they are durable and cozy and for $21.99 they are an amazing price, I already have a pair of my own! Pacha Bath Bombs ornaments are here in various special holiday scents, fair-trade felted ornaments, handmade wooden ornaments, earrings for $10 a pair, Bison journals and date books, Aloha Bay Chakra Candles, beeswax candles crafted by the local beekeepers at Tate’s Honey Farm, Himalayan salt lamps, fair trade baskets (at 20% off!), the beautifully crafted Higher Mind incense, lavender eye pillows, Baraka ceramic candle-powered essential oil diffusers made in Bellingham, as well as electronic ones, and all our books and Klean Kanteen water bottles are 20% off through the end of December! We also have a small but excellent selection of 2018 calendars including northwest favorite artists Nikki McClure and Jill Bliss and the forever relevant Social Justice Cats.


If you are more interested in a healing gift, our wellness department is brimming with carefully chosen products for everyone on your list! Fire Tonic is a delicious locally-made health tonic. Spicy and sweet, energizing and warming, it’s perfect for winter time cold and flu season. Stop in and ask me for a sample! (I like to keep a bottle open behind my desk!) We also have many wonderful massage oils: Cannabis Basics CBD infused lavender and tangerine oil, Molly Muriel oils like Pure Radiance, Muscle Ease, Tranquility and more. Island Thyme is a family owned company out of Lopez Island creating amazingly effective and fantastic smelling herbal products including our super popular lavender and peppermint Headache Sticks as well as Rose Rejuvenation Facial Cream, Comfrey Calendula Cream and Rose Lavender Cream. We carry many luxurious bath products including Aura Cacia salts, The Seaweed Company’s seaweed soaks, and bubble bath by the fair-trade collective Alaffia. Our Kuumba Made Perfume Oils are inexpensive high quality scents in coconut oil and for extra dazzle for the holidays, check out their Simply Sparkles roll on glitter. Our wellness department may be small but it is has been curated to carry the most beautiful potions, elixirs, balms, body butters, and medicines we could find.


If you are more of a DIY kinda human, we feel that too! We still have a few more workshops left this season with gift giving and self-care in mind! We have space left in our December 6th Fire Cider class, December 10th is Bath Bombs 101 and December 13th we will make Tree-Scented Body Scrubs! Join us for one or more of these fun classes and do it yourself!


And finally, are you feeling the stress of the holiday season yet? Our wellness department has you covered! With many essential oils to choose from, we can help you create the mood you are looking for! Are you frazzled and anxious, tired and overwhelmed? Try Herb Pharm’s Anxiety Soother or Stress Manager or Himalaya’s super effective Ayruvedic Stress Care formula. We have many herbs and supplements to ease the season’s stresses, Vitamin D anyone? Also, we carry GABA, L-Theanine, Skullcap, Passionflower, Kava Kava, St. John’s Wort and many, many more natural remedies for stress and overwhelm. Treat yourself to a seaweed bath or a hyaluronic acid mask, boost your immunity with some delicious elderberry syrup (my personal favorite) or WishGarden’s awesome Kick-Ass Immune tincture. Remember to take care of yourself, friends. Lack of sunlight, cold weather, and increased stress can be so hard on us; drink tea, slow down, read a novel, take a walk, write a poem (even a bad poem!) spend quality time with your loved ones, stretch, nourish yourself with soups and stews, and enjoy the quiet of winter however you can.

~JH

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

A Year of Skill-sharing and Learning

by Jill, Wellness Manager

December 13, 2017


I can’t believe this year is almost done for! By the time you read this our wellness department will have sponsored the last workshop in our community classroom for the year. It has been a great experience learning together, our instructors and lecturers included: naturopaths, nutritionists, artists, herbalists and more to bring an array of popular topics and skills into our store. I’m happy to report that classes at the co-op will only continue to develop and in time we hope to invest in our classroom to make it a more usable and beautiful space


Here is a recap of the year: We learned the history of medicine in the United States with local naturopath Dr. Jason Kinley, as well as a fantastic guide to back-to-school health for kids. We teamed up with local nutritionist Amanda Moulton for an excellent series including kombucha-making, delicious fermented carrots, and a wonderful Mother’s day spa event featuring all-natural handmade scrubs, bath bombs and face masks. Local soap-maker Melissa Johnson of Flying Ears Ranch joined us for a DIY cleaning products class, we turned out all-natural dish soap and laundry detergent, custom scented and fabulously inexpensive! Our board member Phil Spiegel popped in for an informative and yummy (he brought samples!)intro to the Master Cleanse. Essential oil enthusiast Michelle Badgley led several classes on the healing properties of oils. Local herbalist Argyle Baukol led a discussion on healing weeds and Jessica Spurr of Earthly Apothecary offered an amazing herbal medicine series this past fall including multiple Fire Tonic classes, elderberry tincture, oils and salves, herbal vinegars, infused honeys, delicious cordials and more. Finally, we just wrapped up a three-class series on soap-making with Gayle Harp from Soap Gypsee and Bath Bombs 101 with Stefani Vandeest of Syzygy Healing Arts, so fun and with beautiful hand-made soaps and bath bombs as a result, just in time for the gift-giving season. What a wonderful experience it was to offer a space for learning and sharing!


We are at work now creating a winter herbal medicine series with Earthly Apothecary, and hopefully more DIY household classes. A class on infant and baby health has been requested, also talks on ketogenic diets and the paleo lifestyle, veganism, raw food cuisine and more. I would love to see our classes grow and expand to include cooking classes, urban gardening in our rooftop greenhouse, weed walk field trips, nutrition classes, and much much more. What do you want to share with your community? What do you want to learn? Thank you to everyone that participated and made this year’s community classes a success! We look forward to more in the coming year!

~JH

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

The Extraordinary Elderberry

by Jill, Wellness Manager

December 19, 2017


As we enter into the darkest moment of the year I want to give you all some information on my very favorite winter time herbal ally tonic and remedy: The Extraordinary Elderberry


Elderberry is a tasty jam-packed nutritional powerhouse rich in vitamins, bioflavinoids, fiber and anthocyanins and best of all it is local for us eastern Washington folks! Elder will give you increased energy, less stress, and a greater sense of well-being.Take this magnificent plant at the first sign of cold or flu, that first tickle in your throat or pressure in your head, and you may avoid illness altogether. And if you should get sick, according to several European studies, elder will decrease your time in illness by at least half and will begin reducing uncomfortable and annoying symptoms immediately. Elderberry soothes coughs, mucous membranes, sinus infections, headaches, and stomach pain. Elderberry aids in the building of damaged tissue, especially in liver disease. It is anti-cancer and anti-virus. It can prevent and treat allergies and arthritis. Fun fact: the Panama government actually issued the extensively researched Elderberry to their citizens during their flu epidemic in 1995, can you imagine? Elderberry is a gentle, effective, and efficient remedy appropriate for all ages and immune system function.

Here at the co-op we got your elderberry needs covered. We carry three versions: Gaia Elderberry Syrup, Black Elderberry Syrup, a combo of elderberry and Acerola cherry, Black Elderberry NightTime Syrup featuring the added sleepytime herbs Lemon Balm, Grindelia, and California Poppy, and GaiaKids Black Elderberry syrup which is an alcohol-free formula. And even better, all Gaia elderberry syrups are on sale through the end of the month! 3oz bottles are $17.99 regularly $21.99, and our 5.4oz bottles are $27.99 regularly $32.99. We also carry strait up Black Elderberry extract from Herb Pharm in a 1oz tincture for $11.99 and Zand Elderberry Zinc lozenges, perfect to soothe your sore throat and satisfy your sweet tooth with no refined sugar for $2.69 per bag and currently there is a coupon for $.50 off. We also carry Mountain Rose elderberries in our bulk department both as whole dried berries $18.99/lb and powder for $23.49/lb. Use these to make your own medicines from teas to delectable syrups (I like to make mine extra gingery and sometimes I'll add a little Echinacea root.)

Stay healthy friends!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

All Fired Up

by Jill, Wellness Manager

December 26, 2017


Have you tried Fire Tonic yet? Fire Tonic is apple cider vinegar that has been infused with the fiery delicious goodness of these power foods and herbs: turmeric, ginger, garlic, onion, horseradish, jalapeno, lemon, plus raw honey. Depending on the recipe, you may find any number of herbs added, such as: dandelion, burdock, cinnamon, rosemary and clove. Anti-inflammatory, anti-viral, anti-bacterial, and a powerful de-congenstant, Fire Tonic will boost your immune system, improve circulation, sustain energy, increase digestion, ease hangovers and nausea, and warm your blood.


Fire tonic is a well-known folk remedy that has many names. The first time I encountered it was nearly twenty years ago, my neighbor offered me homemade Cyclone Cider when she heard I was sick with the flu. It is most commonly referred to as Fire Cider but sadly that name has been recently trade-marked by a company on the east coast, and that company has chosen to pursue legal action against herbalists still using that well-know name for their products. Check out the website: http://freefirecider.com/ for more information. We currently carry the locally made, fantastically delicious Fire Tonic brought to us by Cultured Mama in Couer D’alene as well as Portland’s Mickelberry Gardens Fireside Tonic. We highly recommend both!


Cultured Mama Fire Tonic is on sale through the end of the year! 16oz bottles are $19.99 reg. $22.49 and 8oz bottles are $9.99 reg $12.99. If you’re curious come on in and ask me for a sample! I like to keep an open bottle behind my desk.


I like to take a small shot in the morning to get my blood flowing and bring warmth to my body, especially these days when the thermometer reads 14 degrees! I also enjoy taking a little shot whenever I feel sluggish or tired, and when I actually am sick, especially if it is in my sinuses, I will kick back an ounce and breathe! Fire Tonic is delicious on steamed greens and salads and perfectly suited for marinades. It’s also delicious added to fresh juices, teas and even sparkling water.


Fire Tonic is also super simple to make on your own. We have hosted several Fire Tonic workshops, and we are planning more in 2018. In the meantime, here is a recipe if you would like to DIY!


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Happy New Year, Friends!

by Jill, Wellness Manager

January 3, 2018


The New Year is a fantastic time to take on new ideas, projects, commitments, and of course new year’s resolutions! This is the perfect moment to spend more time at the co-op to fulfill your likely desire to become a healthier, more aware, more engaged citizen of the universe! Join us in making a positive impact in Spokane! By supporting your local, member-owned food co-op you have the opportunity to participate in a community of people that truly cares where our food and consumer goods are sourced, where you money ends up and what you feed your beautiful temple of a body.


Have you heard of Bulletproof/greasy/fat/butter coffee yet? It’s definitely popular these days, and while I tend to stay far away from the bandwagon my own self, this morning concoction has totally changed my life! Not only do I have more energy throughout the day but I am satisfied and less hungry and full up on healthy fats for brain fuel! I feel focused and engaged all day long. It’s super simple to make and there are countless variations, it’s easy to make vegan, and it also happens to be super delicious and feels like an indulgence. The idea is simple, the fats help the caffeine metabolize slowly, giving you a low and slow dose of caffeine for hours, stave off cravings, and provide your brain and body with the right kind of nourishment to supercharge your metabolism and brain power.


The basic recipe is coffee and fat. I use Bulletproof Brain Octane Oil and Urban Gita northwest grown grass-fed organic ghee. Sometimes I add collagen, like when my joints are achy or after my back went out last summer. I’ve had customers tell me they add cinnamon, cocoa, and other spices to mix it up. You can easily omit the ghee and add coconut or mct oil. The key is in the emulsification. Blend well in a blender or with a stick blender and enjoy a yummy, frothy rich cup of coffee! (Also works just as well with tea if coffee is not your thing.) Apparently I have a lot to say on the topic, and I offer it now as a very pleasant, very effective, easy way to bring a new healthy practice into your life. And fyi, Bulletproof Brain Octane Oil and Collagen Protein are on sale through the 16thof January.


Speaking of protein, we have many options of delicious powders and shakes to help you increase your protein intake, build muscles and energy and provide you with ample vitamins and minerals. Vega (also on sale through the 16th) is a fantastic Vegan option, we have several varieties with or without greens. All are food based and packed with superfoods and are delicious. We also carry Genuine Health’s fermented proteins, which are easy to digest and quite tasty, both in vegan varieties and greek yogurt. Chapul is the newest addition in our protein category. Tap into your primal side and try their cricket protein based powders. Crickets are a sustainable, traditional, uber paleo way to take your protein, (no it is not crunchy!) We also carry protein snack bars from each of those protein companies. And if you’re more of a whey protein person, we have that too! We even carry Tera’s Whey in a goat milk sourced formula.


I also want to remind you all that we have the premier most bad ass produce department in this city. No where competes with our selection of local items or with the quality, seriously I’ve looked! And I take my veggies very seriously. Although, shout out to the Rocket Market where many of our farmers also sell their goods, and for their limited space are definitely doing it right! Our produce is 100% organically grown and tended with great care by Brooke, Ben and Conner, I invite you all to come in and check it out. Price compare, quality compare, do what you gotta do… The truth is that there is no better vehicle for nutrition in your body than fresh fruits and vegetables. Currently the fresh deals in produce department are offering smoking deals on lemons, 2 for $1, green kale for $1.49/bunch and red pears at $1.79/pound. If eating healthier is on your new year’s list, come in and load up.


I know 2018 is just another year, and I know new year’s resolutions are a made up idea attached to the already arbitrary concept of the calendar, which makes it very easy to be cynical about it or to just ignore the idea altogether, and if that’s your take this year, I applaud you, you be you. And honestly, that is usually my attitude. But this year I’m feeling good, friends, I’m feeling bold and ready to create some lasting changes that benefit my health, my community, my family, and the planet. I feel so grateful for the co-op right now, the community, the resources, the amazing food… all of these things line up with my goals. So, thanks for taking this on with us, we exist because of you, our member/owners. And I gently encourage you to take ownership, of this co-operative grocery store that you have equity in, of your own health and well-being, our growing and thriving Spokane community, and our tumultuous and crazy and beautiful planet.~JH


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

The Greenhouse is Growing!

by Jill, Wellness Manager

March 6, 2018

Last Sunday we hosted a meet and greet cleanup party and onion planting in our rooftop greenhouse. This year we are excited to be working with some amazing community partners! River City Youth Ops, Growing Neighbors, and Snapdragon Flower Farm/Zinnia Designs showed up to help scrub and brighten up the space. We were joined by Jorge and Madison of CasCano Farms for the planting, and I took the opportunity to pick their brains on the basics of greenhouse microgreen production.


We are super excited about the possibilities this year, and have already begun with our usual garden starts program, planting veggies, herbs, and flowers to be sold here at the co-op. River City Youth Ops, Growing Neighbors and the Community Building Childcare Center have adopted space in the greenhouse for their own urban farming and gardening projects. Once the greenhouse is cleared out in the early summer, we are looking to start up a microgreens project and beyond! Our dreams have always been big regarding our rooftop space, and when I recently got the opportunity to sit down with Beth of Zinnia Designs, looking at examples and rooftop garden design plans from all over the globe, I realized that these dreams are within our reach. With an engaged and passionate community backing us up, we can absolutely create a thriving, educational, beautiful, and functional rooftop urban garden for us all to learn from and enjoy.


Look out for future opportunities to participate: fund raisers, volunteer planting days, workshops (the first will be on building a worm bin!) and more. Email me at [email protected] if you are interested in joining the greenhouse volunteer list. Happy Spring!


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

15% Off Beer, Wine and Specialty Cheese


March 15, 2018

Come to the co-op this weekend for a great sale on our wine, beer and all cheeses in our specialty case! The sale runs March 16-March 18 for everyone. We just expanded our beer department, so check out several new and expanded b


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Memorial Day Burger Sale


May 22, 2018

Our local grass-fed ground beef from Hidden Meadows is on sale through Memorial Day for $4.99/lb. This is the best price you'll see all year, so come stock up! We also have all Woodstock brand condiments on sale as well as some vegan grilling options. See ya at the co-op!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

First Fridays:

Pizza & Pints 4-7pm


May 3, 2019

Start your First Friday Art Walk with a slice of pizza made in our kitchen and a pint of locally brewed beer from Black Label Brewing Company!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Pay it Forward $3 Dinners

May 15, 2019

Following several customer requests for establishing a pay-it-forward system to help make $3 Dinner night even more accessible, we are finally up and running! You can purchase a $3 Dinner at any time to be suspended until it is redeemed by a community member who could use the gift of a hot meal. This could even be you if you happen to be short on funds on $3 Dinner night! The dinner coupons are good only on Thursdays and you can find our $3 Dinner menu here. Thanks for sharing this great idea!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Farmer's Spotlight: Jackson Farms

August 2019

Dan Jackson of Jackson Farm is known as the tomato guru, basil guru, and Director of Sales for LINC Foods! Dan and his family started the farm 19 years ago in order to provide a second income for their family and they became one of the largest direct-to-restaurant farms in the area. Jackson Farm's produce is sold through LINC Foods and is a favorite of some of Spokane's best chefs. Dan uses all organic growing practices, with a focus on soil health, resulting in the highest quality produce.

On a personal note, Dan was one of the first small farmers I met after moving to Spokane. I was working at Mizuna at the time, and it really struck me how genuinely excited our chefs got when Dan dropped off his glorious heirloom tomatoes. It got me thinking about my own interest in farming and local food, which led to a farm apprenticeship, three years on farm crews, a year growing for myself, and finally to the Produce Department at the Co-op! (Thanks for planting that seed, Dan!)

We'll have Dan's gourmet Cherry Tomatoes and Japanese Eggplant in stock for the rest of the season, with even more deliciousness coming from LINC and Jackson Farm soon!

-Amy, Produce Manager



We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

A Message From Our Board

September, 2019

Hello Main Market Co-op Members,

Those of us on the Board of Directors have made it our goal to find new ways to communicate more fully about the health and plans of Main Market with its members. You are the reason Main Market Co-op exists. We want Main Market to flourish and that is why we serve on the Board. I think a good place to start it to remind you and me what makes a co-op special and different than the regular retail stores we shop in.

"(T)he primary benefit of a co-op to its members is economic: good service, good prices, good quality. A co-op is also democratically controlled by its members, which means that those good economic benefits are not transient (just enough to keep you from jumping to a competitor!), but long-term. And because members direct the co-op for their benefit, they can examine its functioning and make sure it is running efficiently... ." https://cdi.coop/coop-cathy-coops-benefit-communities/

You will hear more about the benefits of belonging to a co-op in the months to come, but I want to say what a great experience it has been being on the board and working for the members in this capacity. I have loved the opportunity to give to my community and to watch the co-op make some challenging but great organizational moves to improve its position in the local market. Also, earlier this year we had the largest attendance at a member meeting that the co-op has ever had, with members obviously excited to participate in growing Main Market! It takes members regularly shopping and participating in the democratic process to help Main Market become all it can be.

Finally, keep in mind that announcements for 2020 elections will begin at the end of the year. If you want to become more involved, be prepared to run for a position on the board of directors or watch for increasing opportunities to volunteer around Main Market. You are always welcome to attend the monthly board meetings and share your thoughts or ask questions. You are Main Market.

Warmly,

Tamy Roloff

President

Main Market Board of Directors


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Stock up on Local

Ocotober 2019

Members save 15% on Produce purchases of $20 or more

We told you a few newsletters ago that our change to member bi-weekly discounts would not only save you more money at the co-op, but would coordinate with promoting different key parts of our mission as well. The mission effort this round is clear – support our awesome and most local farmers now before their crops are gone! A few of our farmers will continue to supply storage crops for a bit longer, but with this wild October weather the last big harvests are coming through the store now and will be declining quickly in coming months.

We'd love to help you stock up on local now! We have all the local produce we can get in stock right now to help you hit that $20 mark easily – local garlic, apples and pears, carrots, shallots, the most beautiful mushrooms and more.

ADDITIONALLY, we're thrilled to let you know that in response to feedback from our member meeting earlier this year, we're testing out our first ever local produce case sale. Members let us know that they love our produce and would definitely stock up during peak season if we offered cases of local produce at a discount.

So here it is! Our fall local produce case sale that we will repeat again in mid-summer next year. We have some of our best local storage crops available at a 20% discount when purchased by the case! Visit (link out) http://uploads.documents.cimpress.io/v1/uploads/0ca2e69a-e182-431e-9665-0162a32f2c61~110/original?tenant=vbu-digital to see what is available and from which farms.

Everything can be stored and will keep for 2 months or longer with proper storage. There are lots of great resources online for non-refrigerated storage ideas such as this one https://www.southernexposure.com/blog/2017/08/how-to-store-crops-without-a-root-cellar/ (link out) The case sale is available to members and non-members through 10/22 and saves you 20% on retail! Plan an applesauce party, pull out that dehydrator, or just buy in bulk and enjoy eating the best local and organic produce at an awesome price well into winter!




We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Board of Director's Spotlight

November 2019

Dear members,

My name is Amber Hamlin, I am a Spokane business owner, health care provider, and mother. I have had the great honor of being a member of two different food Co-op's in Washington state and employee at one. I am now serving as a Board of Director as well as member for Main Market.

The Co-op board is a great opportunity for community outreach, development, and education. This diverse group of people act as the keepers of the Co-op principals and policies as well as the voice of the members.

Main market is gearing up for the next board of directors election and encourages members to apply to join this dynamic team. Information on the application process will be sent in a series of emails to members following the holiday season. If you have specific questions before elections applications start feel free to email [email protected]

Yours in Health,

Amber Hamlin


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Calling for Applications!

 December 2019

Are you a member interested in serving on the board of directors? If yes, please read on!

What does it take to grow a Coop?

The answer is: all of us, of course! Contributing to the success of your Coop happens in so many ways from shopping, showing up for and participating in Coop events, inviting friends and family to shop at the Coop and become Member/Owners, attending annual and special meetings, voting in elections, and serving on the Board of Directors.

Being part of a Cooperative Community also means that each of us can give in different ways and amounts to achieve our common vision and some of the bigger work can be shared. This is how the Board of Directors works; a smaller group of elected Member/Owners work together on the big picture and long term pieces of the vision of the co-op in service to the larger membership. They work closely with the General Manager to help set and monitor goals that support the financial well-being and growth of the Coop.

If you are passionate about Main Market Coop, a Member/Owner in good standing, and looking for a greater opportunity to participate in this community, we have two seats opening on our Board and are gathering applications for our 2020 Board Election!

DETAILS

What does it take to become a Board Director? First, you volunteer your candidacy! After you have filled out an application (found here), the nominating committee will acknowledge receipt and schedule an interview with you (these happen throughout February). Once all interviews are conducted, the committee will present a slate of candidates for the board to approve and you will be called with next steps before the election kicks off.

This is a volunteer position that offers lots of yummy food at meetings, occasional gift cards for going the extra mile in hour commitments, and plenty of good people to work with and learn from. Time commitments are 1.5 hour meetings 10 months per year, 1 hour committee meetings occasionally depending on committee (monthly or quarterly), 1 day per year board retreat (8 hours in town, all food provided), and the terms are 3 years. Board members are welcome to volunteer additional hours by serving as an officer or pitching in extra where needed!

Deadline for applications is January 31, 2020. Please submit earlier if you can to be sure we have the candidates needed for open seats.

We are particularly looking for directors with legal and financial background and experience. If you know someone that would be willing to serve with these qualifications please reach out to them. Even if they aren't currently a member, they can sign up for membership before submitting an application! Those with other experience are also of course welcome to apply.

Want to know more about serving on the Board? Send your applications and questions our way at [email protected]

*Please note that completing an application does not guarantee inclusion on the ballot! This is a multi-step process governed by our bylaws, and we'll keep you up to date over the coming months. But if you're even a little interested we strongly encourage you to submit andapplication!!



We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Board of Director's Spotlight

January 2020

My name is Martee Snyder and I am rounding out my second year on the Board of Directors at Main Market.

I am a wife and mother with my master's in planning and I work for a nonprofit as a Program Coordinator.

This last year, I served as the Vice President which has really stretched me to new experiences and the understanding of inner board work. I chose to join in 2018 to support our only local co-op in Spokane who is dedicated to enriching the lives of its community through local produce, delicious prepared food, and outstanding wellness products. I joined several workshops lead by a friend that got me in the door and hooked.

My favorite items are any and all vegan food, especially in the hot and cold cases and salad bar, as well as the vegan doughnuts. They are a guilty pleasure. I have also fell in love with the young Thai coconuts that come in and they are an absolute treat to my four children.

I look forward to this next year as our Board recruits new Directors and successfully moves the co-op forward in 2020. There are many great things on the horizon, and I am so grateful to be a part of it.

-Martee Snyder


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Board of Director's Spotlight

January 2020

A New Year’s Confession

Dana Oxford - Treasurer

I must confess, that even as a charter member, the co-op is not my main grocery store. I typically frequent national chains because the prices are low. But I don’t feel good when I leave. I feel guilty when I unwrap all the plastic packaging, and I feel guilty not supporting our local farmers and suppliers. During this time of year, planning for gifts and large family feasts make bargain shopping a must. I normally shop where the bargains are and think about quality and sourcing second.

Our traditional crab dinner was projected to cost way too much (double from last year) so with no reason to go to the big chain store, I decided to get everything in one trip at the co-op. Success! I bought mahi mahi (see recipe below), grass-fed beef, green beans, along with staples like eggs and bagels. I also bought stocking stuffers: fun items like tinted lip gloss and washable pads (a surprise hit!). While shopping, Brooke, the grocery manager, told me that our changing climate is disturbing the breeding patterns of crab which is why it’s so expensive now. At checkout, Joe, gave me a $20 gift card because I spent over $150. Happy Solstice to me! And I felt good. I supported the co-op and all the people who make it our local market. On top of that, my family ate delicious, healthy, and sustainable foods.

Now to keep up this feel-good momentum I am saying it out loud: I pledge to spend half of my grocery dollars at Main Market Co-op. It is important to me that we have a co-op, that my dollars circulate locally, that my food doesn’t travel far and that our producers thrive. Join me and make the co-op your Main Market!

Dana Oxford

Board Treasurer

Bagna Cauda (Hot Bath) Recipe:

6 cloves of garlic

3 TBSP butter

2 TBSP olive oil

Saute above for 1 minute, until fragrant, then add:

2 tsp fish sauce

2 TBSP orange juice

2 TBSP fresh basil leaves, thinly sliced

1 tsp lemon zest

1 tsp orange zest

Pour over cooked fish and veggies.

mmmmMMM!


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Vegan Spotlight

Are you going to a meat-heavy football party this Sunday, and need a dish to bring so that you have another option besides the vegetables on the veggie tray? Maybe you're hosting a puppy/kitten bowl party and would like a variety of cheeze spreads and crackers for your guests. Main Market has you covered for all that and the veggie tray too!

For the jambalaya recipe featured below, which is my personal favorite to bring to a potluck, try the Italian sausage from Field Roast, or the hot Italian from Beyond Meat. For the cheeze spread, we have a new product from a Missoula based company called Plant Perks! You'll want to try all three flavors, garlic and herb, smoked gouda, and sriracha cheddar. And of course every party has to have a veggie tray. Call our deli department and we can have one ready for you, with our famous vegan ranch, to pick up on Sunday.

Whatever your plans are, stay safe and have fun! My prediction? Kansas City 48, San Francisco 31.

Cheers!

Ron LeBrun


Vegan Jambalaya (Slow Cooker or Stove Top!)

This easy vegan jambalaya is made with a spicy mixture of brown rice, red beans and bell peppers. It cooks up quick and easy on the stove, or you can let it simmer away in the slow cooker!

Ingredients

1 tbsp. olive oil

1 green bell pepper diced

2 celery stalks diced

1 medium onion diced

3 garlic cloves minced

1 1/2 cups diced tomatoes about 3 tomatoes or a 14 ounce can

4-5 cups vegetable broth

2 tbsp. paprika

2 tbsp. ground cumin

2 tsp. ground black pepper

1 tsp. dried thyme

1 tsp. dried oregano

2 tbsp. cayenne pepper hot sauce adjust to heat preference

2 cups long grain brown rice

1 3/4 cups cooked or one 14 oz. can red kidney beans drained

2 cups chopped vegan sausage optional, I like Field Roast brand

2-3 scallions chopped

Instructions

Slow Cooker Method

Place oil, pepper, celery, onion, garlic, tomatoes, 4 cups of broth, paprika, cumin, black pepper, thyme, oregano and hot sauce into slow cooker set to low heat.

Cover and cook for 4-5 hours, stirring occasionally.

Add the rice and raise the heat to high.

Stir, cover and cook for another hour to an hour and a half, stirring occasionally, until rice is tender and all liquid is absorbed. Add more broth if the rice becomes too dry during cooking.

Add beans and sausage. Stir and cook another 2 minutes or so, until beans and sausage are heated throughout.

Served topped with scallions.

Stove Top Method

Coat the bottom of a large pot with oil and place over medium heat. When the oil is hot add bell pepper, celery, onion, and garlic. Sauté for 5 minutes, until veggies are softened.

Add tomatoes, 4 cups of broth, paprika, cumin, black pepper, thyme, oregano, hot sauce, and rice. Raise heat to high and bring to a boil. Lower heat, cover, and allow to simmer until the rice is cooked and liquid is absorbed, about 45 minutes. Remove from heat and allow to sit for about 5 minutes, covered.

If using vegan sausage, briefly heat it on the stove or in the microwave while the rice sits.

Remove lid, fluff rice with a fork, and stir in the beans and sausage. Serve topped with scallions.



We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Our Blog


Seasonal Recipe Feature: Asparagus Soup

June 1, 2017

Total Time: 50 minutes

Servings: 6 appetizer servings, 1 generous cup each

This lemony asparagus soup is spiced with a touch of curry and gets added richness from "lite" coconut milk and creamy red potatoes. Top it with a dollop of crème fraîche or plain yogurt and serve warm or chilled.

Ingredients

2 tablespoons butter

2 tablespoons extra-virgin olive oil

1 medium onion, finely chopped

1/2 teaspoon salt

1/2 teaspoon curry powder

1/4 teaspoon ground ginger

Zest and juice of 1 lemon, divided

2 cups diced peeled red potatoes

3 cups vegetable broth, or reduced-sodium chicken broth

1 cup “lite” coconut milk

2 cups 1/2-inch pieces trimmed asparagus, (about 1 bunch)

Freshly ground pepper to taste

1/4 cup crème fraîche, or reduced-fat sour cream or plain yogurt

1/4 cup finely chopped scallion greens, or fresh chives

Preparation

Melt butter and oil in a large saucepan over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring often, until golden, about 5 minutes. Stir in curry powder, ginger, lemon zest and potatoes and simmer, stirring occasionally, for 5 minutes. Stir in broth, coconut milk and asparagus. Bring to a simmer over medium heat, partially cover and continue to cook until the potatoes are tender, about 15 minutes.

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with the remaining 1/4 teaspoon salt and pepper.

Whisk crème fraîche (or sour cream), lemon juice and scallion greens (or chives) in a small bowl and garnish with a swirl of it.


Nutritional Information

203 calories, 13 g. fat, 14 mg. cholesterol, 444 mg. sodium, 19 g. carbohydrate, 3 g. fiber, 4 g. protein


Please visit strongertogether.coop for more great recipes!

Local Abundance

August 2, 2017

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found more than a few things we should focus on and a few prices we could do better on - all helpful information to ensure we're serving our customers as best we can. 


What we did notice that we're already doing better than any store in town is our abundance of local products, particularly in produce and which we also use in  our deli. And when we tell you our produce is local, that doesn't mean some organic mega-farm just East of Seattle. We mean farmers that we know, that bring us boxes of produce picked fresh early that morning, who are committed to THIS community and either live in Spokane or within 50 miles of it. 


Folks like the farmers pictured here from Tolstoy Farms, who have been growing organically in Davenport for decades. Folks like Ace of Spades Farm practicing regenerative agriculture in the Palisades 5 minutes from Downtown and who are supplying all of our salad bar greens for the rest of the season. We're serious about local and about our local food community, and you won't find a better selection of that anywhere.

Cranberry Orange Muffins

November 1, 2017

'Tis the season!

The Coop has fresh Cranberries ($7.99/lb)!

Our cranberries are wildcrafted by a woman who canoes to a bog up in northern Idaho to hand harvest them fresh for us. They are delicious! They also keep extremely well, for months!


Ingredients:

• 2 cups flour

• 3⁄4 cup sugar

• 1 teaspoon baking powder

• 1⁄2 teaspoon baking soda

• 1⁄2 teaspoon salt

• 1 cup cranberries

• 1 egg or egg substitute

• 3⁄4 cup orange juice

• 1⁄4 cup vegetable oil

• 1 teaspoon grated orange rind


Directions:

1. Combine dry ingredients.

2. Stir in cranberries.

3. Beat egg or egg substitute, orange juice, oil and orange rind.

4. Add to dry ingredients all at once.

5. Stir just to moisten.

6. Spoon into greased muffin cups(fill 3/4 full).

7. Sprinkle tops lightly with a bit of sugar.

8. Bake 400°F 15-20 mins until lightly browned and firm to the touch.


Enjoy!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Hericium Crabcakes

November 9, 2017


Ingredients

  • 1 lb hericium mushrooms
  • 2 large eggs + 1 yolk
  • 1/2 cup panko breadcrumbs
  • 4 tablespoons unsalted butter
Seasonings (can be adjusted to what’s on hand, use cilantro instead of tarragon, etc)
  • Kosher salt and pepper, to taste
  • 2 scallions, tender green and white parts only, quartered the long way and diced into 1/4 inch squares
  • Zest of half a lemon
  • 1 tablespoon fresh cut chives
  • 1 tablespoon fresh chopped parsley
  • Good pinch of fresh chopped tarragon
  • Small pinch of cayenne or a shot of tobasco
  • 2 teaspoons worchesterchire sauce
  • 2 tablespoons grated high quality parmesan, like Reggiano, or if you’re in the Midwest I like Sartori (optional)

Method:

Break the Hericium into manageable sized pieces so that you can inspect and clean it. If the mushroom is very clean, great, if it’s dirty, dip it quickly into a sink or bowl of cold water, give it a firm “swish” then wrap it in a towel to dry and weep water.

After the mushrooms are cleaned, sweat them in the two tablespoons of butter, and a good pinch of salt, covering the pan with a lid to help them wilt, try not to brown the mushrooms since you want the finished cakes to be white inside.

A lot of water will come out of the mushrooms while they cook, especially if you had to wash them. When the mushrooms are completely cooked through and wilted, transfer them to a bowl and allow to cool until you can handle them. Squeeze the mushrooms to release excess water, then reserve the mushrooms and juice separately.

Chop the mushrooms medium-fine, then put back into a saute pan and gently cook with their juice until the pan is nearly dry then transfer the mushrooms to a mixing bowl and add the remaining ingredients, starting with the breadcrumbs. Work the mixture around to saturate the breadcrumbs, then try forming a small quarter sized piece of the mixture and cooking to check the seasoning and how the cake holds together. Adjust the seasoning if needed for salt, lemon, and tarragon if you want, then take 1/4 cups of the mixture and pack into a ring mold, pressing down so they hold their shape.

To cook the cakes, heat a cast iron skillet or other non-stick pan with the remaining 2 tablespoons of butter, then fry the cakes on medium heat until golden brown, flipping them gently with a spatula so they don’t break. When the cakes are hot throughout and golden brown, serve immediately, I like them with a green salad and a little spicy mayonnaise.


Serves 4 as an appetizer or light entree

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Gift Giving / Staying Sane Guide

by Jill, Wellness Manager

December 5, 2017


December can be super intense for all of us as the season of giving descends! It can be a frustrating experience as we feel compelled to shower our loved ones in all the gifts they deserve and keep our sanity as we navigate shopping overwhelm and holiday cynicism. To best serve our community of member/owners, I offer this guide for some awesome gift ideas and some tips to stay focused, restful, peaceful, and calm.


As member/owners, you already know that we carry beautiful and thoughtful gifts throughout our store. We made an extra-special effort for December to provide some awesome choices for your gift-giving and self-care indulgences.


Our mercantile department has adorable Feel Goodz Slippers, they are durable and cozy and for $21.99 they are an amazing price, I already have a pair of my own! Pacha Bath Bombs ornaments are here in various special holiday scents, fair-trade felted ornaments, handmade wooden ornaments, earrings for $10 a pair, Bison journals and date books, Aloha Bay Chakra Candles, beeswax candles crafted by the local beekeepers at Tate’s Honey Farm, Himalayan salt lamps, fair trade baskets (at 20% off!), the beautifully crafted Higher Mind incense, lavender eye pillows, Baraka ceramic candle-powered essential oil diffusers made in Bellingham, as well as electronic ones, and all our books and Klean Kanteen water bottles are 20% off through the end of December! We also have a small but excellent selection of 2018 calendars including northwest favorite artists Nikki McClure and Jill Bliss and the forever relevant Social Justice Cats.


If you are more interested in a healing gift, our wellness department is brimming with carefully chosen products for everyone on your list! Fire Tonic is a delicious locally-made health tonic. Spicy and sweet, energizing and warming, it’s perfect for winter time cold and flu season. Stop in and ask me for a sample! (I like to keep a bottle open behind my desk!) We also have many wonderful massage oils: Cannabis Basics CBD infused lavender and tangerine oil, Molly Muriel oils like Pure Radiance, Muscle Ease, Tranquility and more. Island Thyme is a family owned company out of Lopez Island creating amazingly effective and fantastic smelling herbal products including our super popular lavender and peppermint Headache Sticks as well as Rose Rejuvenation Facial Cream, Comfrey Calendula Cream and Rose Lavender Cream. We carry many luxurious bath products including Aura Cacia salts, The Seaweed Company’s seaweed soaks, and bubble bath by the fair-trade collective Alaffia. Our Kuumba Made Perfume Oils are inexpensive high quality scents in coconut oil and for extra dazzle for the holidays, check out their Simply Sparkles roll on glitter. Our wellness department may be small but it is has been curated to carry the most beautiful potions, elixirs, balms, body butters, and medicines we could find.


If you are more of a DIY kinda human, we feel that too! We still have a few more workshops left this season with gift giving and self-care in mind! We have space left in our December 6th Fire Cider class, December 10th is Bath Bombs 101 and December 13th we will make Tree-Scented Body Scrubs! Join us for one or more of these fun classes and do it yourself!


And finally, are you feeling the stress of the holiday season yet? Our wellness department has you covered! With many essential oils to choose from, we can help you create the mood you are looking for! Are you frazzled and anxious, tired and overwhelmed? Try Herb Pharm’s Anxiety Soother or Stress Manager or Himalaya’s super effective Ayruvedic Stress Care formula. We have many herbs and supplements to ease the season’s stresses, Vitamin D anyone? Also, we carry GABA, L-Theanine, Skullcap, Passionflower, Kava Kava, St. John’s Wort and many, many more natural remedies for stress and overwhelm. Treat yourself to a seaweed bath or a hyaluronic acid mask, boost your immunity with some delicious elderberry syrup (my personal favorite) or WishGarden’s awesome Kick-Ass Immune tincture. Remember to take care of yourself, friends. Lack of sunlight, cold weather, and increased stress can be so hard on us; drink tea, slow down, read a novel, take a walk, write a poem (even a bad poem!) spend quality time with your loved ones, stretch, nourish yourself with soups and stews, and enjoy the quiet of winter however you can.

~JH

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

A Year of Skill-sharing and Learning

by Jill, Wellness Manager

December 13, 2017


I can’t believe this year is almost done for! By the time you read this our wellness department will have sponsored the last workshop in our community classroom for the year. It has been a great experience learning together, our instructors and lecturers included: naturopaths, nutritionists, artists, herbalists and more to bring an array of popular topics and skills into our store. I’m happy to report that classes at the co-op will only continue to develop and in time we hope to invest in our classroom to make it a more usable and beautiful space


Here is a recap of the year: We learned the history of medicine in the United States with local naturopath Dr. Jason Kinley, as well as a fantastic guide to back-to-school health for kids. We teamed up with local nutritionist Amanda Moulton for an excellent series including kombucha-making, delicious fermented carrots, and a wonderful Mother’s day spa event featuring all-natural handmade scrubs, bath bombs and face masks. Local soap-maker Melissa Johnson of Flying Ears Ranch joined us for a DIY cleaning products class, we turned out all-natural dish soap and laundry detergent, custom scented and fabulously inexpensive! Our board member Phil Spiegel popped in for an informative and yummy (he brought samples!)intro to the Master Cleanse. Essential oil enthusiast Michelle Badgley led several classes on the healing properties of oils. Local herbalist Argyle Baukol led a discussion on healing weeds and Jessica Spurr of Earthly Apothecary offered an amazing herbal medicine series this past fall including multiple Fire Tonic classes, elderberry tincture, oils and salves, herbal vinegars, infused honeys, delicious cordials and more. Finally, we just wrapped up a three-class series on soap-making with Gayle Harp from Soap Gypsee and Bath Bombs 101 with Stefani Vandeest of Syzygy Healing Arts, so fun and with beautiful hand-made soaps and bath bombs as a result, just in time for the gift-giving season. What a wonderful experience it was to offer a space for learning and sharing!


We are at work now creating a winter herbal medicine series with Earthly Apothecary, and hopefully more DIY household classes. A class on infant and baby health has been requested, also talks on ketogenic diets and the paleo lifestyle, veganism, raw food cuisine and more. I would love to see our classes grow and expand to include cooking classes, urban gardening in our rooftop greenhouse, weed walk field trips, nutrition classes, and much much more. What do you want to share with your community? What do you want to learn? Thank you to everyone that participated and made this year’s community classes a success! We look forward to more in the coming year!

~JH

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

The Extraordinary Elderberry

by Jill, Wellness Manager

December 19, 2017


As we enter into the darkest moment of the year I want to give you all some information on my very favorite winter time herbal ally tonic and remedy: The Extraordinary Elderberry


Elderberry is a tasty jam-packed nutritional powerhouse rich in vitamins, bioflavinoids, fiber and anthocyanins and best of all it is local for us eastern Washington folks! Elder will give you increased energy, less stress, and a greater sense of well-being.Take this magnificent plant at the first sign of cold or flu, that first tickle in your throat or pressure in your head, and you may avoid illness altogether. And if you should get sick, according to several European studies, elder will decrease your time in illness by at least half and will begin reducing uncomfortable and annoying symptoms immediately. Elderberry soothes coughs, mucous membranes, sinus infections, headaches, and stomach pain. Elderberry aids in the building of damaged tissue, especially in liver disease. It is anti-cancer and anti-virus. It can prevent and treat allergies and arthritis. Fun fact: the Panama government actually issued the extensively researched Elderberry to their citizens during their flu epidemic in 1995, can you imagine? Elderberry is a gentle, effective, and efficient remedy appropriate for all ages and immune system function.

Here at the co-op we got your elderberry needs covered. We carry three versions: Gaia Elderberry Syrup, Black Elderberry Syrup, a combo of elderberry and Acerola cherry, Black Elderberry NightTime Syrup featuring the added sleepytime herbs Lemon Balm, Grindelia, and California Poppy, and GaiaKids Black Elderberry syrup which is an alcohol-free formula. And even better, all Gaia elderberry syrups are on sale through the end of the month! 3oz bottles are $17.99 regularly $21.99, and our 5.4oz bottles are $27.99 regularly $32.99. We also carry strait up Black Elderberry extract from Herb Pharm in a 1oz tincture for $11.99 and Zand Elderberry Zinc lozenges, perfect to soothe your sore throat and satisfy your sweet tooth with no refined sugar for $2.69 per bag and currently there is a coupon for $.50 off. We also carry Mountain Rose elderberries in our bulk department both as whole dried berries $18.99/lb and powder for $23.49/lb. Use these to make your own medicines from teas to delectable syrups (I like to make mine extra gingery and sometimes I'll add a little Echinacea root.)

Stay healthy friends!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

All Fired Up

by Jill, Wellness Manager

December 26, 2017


Have you tried Fire Tonic yet? Fire Tonic is apple cider vinegar that has been infused with the fiery delicious goodness of these power foods and herbs: turmeric, ginger, garlic, onion, horseradish, jalapeno, lemon, plus raw honey. Depending on the recipe, you may find any number of herbs added, such as: dandelion, burdock, cinnamon, rosemary and clove. Anti-inflammatory, anti-viral, anti-bacterial, and a powerful de-congenstant, Fire Tonic will boost your immune system, improve circulation, sustain energy, increase digestion, ease hangovers and nausea, and warm your blood.


Fire tonic is a well-known folk remedy that has many names. The first time I encountered it was nearly twenty years ago, my neighbor offered me homemade Cyclone Cider when she heard I was sick with the flu. It is most commonly referred to as Fire Cider but sadly that name has been recently trade-marked by a company on the east coast, and that company has chosen to pursue legal action against herbalists still using that well-know name for their products. Check out the website: http://freefirecider.com/ for more information. We currently carry the locally made, fantastically delicious Fire Tonic brought to us by Cultured Mama in Couer D’alene as well as Portland’s Mickelberry Gardens Fireside Tonic. We highly recommend both!


Cultured Mama Fire Tonic is on sale through the end of the year! 16oz bottles are $19.99 reg. $22.49 and 8oz bottles are $9.99 reg $12.99. If you’re curious come on in and ask me for a sample! I like to keep an open bottle behind my desk.


I like to take a small shot in the morning to get my blood flowing and bring warmth to my body, especially these days when the thermometer reads 14 degrees! I also enjoy taking a little shot whenever I feel sluggish or tired, and when I actually am sick, especially if it is in my sinuses, I will kick back an ounce and breathe! Fire Tonic is delicious on steamed greens and salads and perfectly suited for marinades. It’s also delicious added to fresh juices, teas and even sparkling water.


Fire Tonic is also super simple to make on your own. We have hosted several Fire Tonic workshops, and we are planning more in 2018. In the meantime, here is a recipe if you would like to DIY!


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Happy New Year, Friends!

by Jill, Wellness Manager

January 3, 2018


The New Year is a fantastic time to take on new ideas, projects, commitments, and of course new year’s resolutions! This is the perfect moment to spend more time at the co-op to fulfill your likely desire to become a healthier, more aware, more engaged citizen of the universe! Join us in making a positive impact in Spokane! By supporting your local, member-owned food co-op you have the opportunity to participate in a community of people that truly cares where our food and consumer goods are sourced, where you money ends up and what you feed your beautiful temple of a body.


Have you heard of Bulletproof/greasy/fat/butter coffee yet? It’s definitely popular these days, and while I tend to stay far away from the bandwagon my own self, this morning concoction has totally changed my life! Not only do I have more energy throughout the day but I am satisfied and less hungry and full up on healthy fats for brain fuel! I feel focused and engaged all day long. It’s super simple to make and there are countless variations, it’s easy to make vegan, and it also happens to be super delicious and feels like an indulgence. The idea is simple, the fats help the caffeine metabolize slowly, giving you a low and slow dose of caffeine for hours, stave off cravings, and provide your brain and body with the right kind of nourishment to supercharge your metabolism and brain power.


The basic recipe is coffee and fat. I use Bulletproof Brain Octane Oil and Urban Gita northwest grown grass-fed organic ghee. Sometimes I add collagen, like when my joints are achy or after my back went out last summer. I’ve had customers tell me they add cinnamon, cocoa, and other spices to mix it up. You can easily omit the ghee and add coconut or mct oil. The key is in the emulsification. Blend well in a blender or with a stick blender and enjoy a yummy, frothy rich cup of coffee! (Also works just as well with tea if coffee is not your thing.) Apparently I have a lot to say on the topic, and I offer it now as a very pleasant, very effective, easy way to bring a new healthy practice into your life. And fyi, Bulletproof Brain Octane Oil and Collagen Protein are on sale through the 16thof January.


Speaking of protein, we have many options of delicious powders and shakes to help you increase your protein intake, build muscles and energy and provide you with ample vitamins and minerals. Vega (also on sale through the 16th) is a fantastic Vegan option, we have several varieties with or without greens. All are food based and packed with superfoods and are delicious. We also carry Genuine Health’s fermented proteins, which are easy to digest and quite tasty, both in vegan varieties and greek yogurt. Chapul is the newest addition in our protein category. Tap into your primal side and try their cricket protein based powders. Crickets are a sustainable, traditional, uber paleo way to take your protein, (no it is not crunchy!) We also carry protein snack bars from each of those protein companies. And if you’re more of a whey protein person, we have that too! We even carry Tera’s Whey in a goat milk sourced formula.


I also want to remind you all that we have the premier most bad ass produce department in this city. No where competes with our selection of local items or with the quality, seriously I’ve looked! And I take my veggies very seriously. Although, shout out to the Rocket Market where many of our farmers also sell their goods, and for their limited space are definitely doing it right! Our produce is 100% organically grown and tended with great care by Brooke, Ben and Conner, I invite you all to come in and check it out. Price compare, quality compare, do what you gotta do… The truth is that there is no better vehicle for nutrition in your body than fresh fruits and vegetables. Currently the fresh deals in produce department are offering smoking deals on lemons, 2 for $1, green kale for $1.49/bunch and red pears at $1.79/pound. If eating healthier is on your new year’s list, come in and load up.


I know 2018 is just another year, and I know new year’s resolutions are a made up idea attached to the already arbitrary concept of the calendar, which makes it very easy to be cynical about it or to just ignore the idea altogether, and if that’s your take this year, I applaud you, you be you. And honestly, that is usually my attitude. But this year I’m feeling good, friends, I’m feeling bold and ready to create some lasting changes that benefit my health, my community, my family, and the planet. I feel so grateful for the co-op right now, the community, the resources, the amazing food… all of these things line up with my goals. So, thanks for taking this on with us, we exist because of you, our member/owners. And I gently encourage you to take ownership, of this co-operative grocery store that you have equity in, of your own health and well-being, our growing and thriving Spokane community, and our tumultuous and crazy and beautiful planet.~JH


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

The Greenhouse is Growing!

by Jill, Wellness Manager

March 6, 2018

Last Sunday we hosted a meet and greet cleanup party and onion planting in our rooftop greenhouse. This year we are excited to be working with some amazing community partners! River City Youth Ops, Growing Neighbors, and Snapdragon Flower Farm/Zinnia Designs showed up to help scrub and brighten up the space. We were joined by Jorge and Madison of CasCano Farms for the planting, and I took the opportunity to pick their brains on the basics of greenhouse microgreen production.


We are super excited about the possibilities this year, and have already begun with our usual garden starts program, planting veggies, herbs, and flowers to be sold here at the co-op. River City Youth Ops, Growing Neighbors and the Community Building Childcare Center have adopted space in the greenhouse for their own urban farming and gardening projects. Once the greenhouse is cleared out in the early summer, we are looking to start up a microgreens project and beyond! Our dreams have always been big regarding our rooftop space, and when I recently got the opportunity to sit down with Beth of Zinnia Designs, looking at examples and rooftop garden design plans from all over the globe, I realized that these dreams are within our reach. With an engaged and passionate community backing us up, we can absolutely create a thriving, educational, beautiful, and functional rooftop urban garden for us all to learn from and enjoy.


Look out for future opportunities to participate: fund raisers, volunteer planting days, workshops (the first will be on building a worm bin!) and more. Email me at [email protected] if you are interested in joining the greenhouse volunteer list. Happy Spring!


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

15% Off Beer, Wine and Specialty Cheese


March 15, 2018

Come to the co-op this weekend for a great sale on our wine, beer and all cheeses in our specialty case! The sale runs March 16-March 18 for everyone. We just expanded our beer department, so check out several new and expanded b


We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Memorial Day Burger Sale


May 22, 2018

Our local grass-fed ground beef from Hidden Meadows is on sale through Memorial Day for $4.99/lb. This is the best price you'll see all year, so come stock up! We also have all Woodstock brand condiments on sale as well as some vegan grilling options. See ya at the co-op!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

First Fridays:

Pizza & Pints 4-7pm


May 3, 2019

Start your First Friday Art Walk with a slice of pizza made in our kitchen and a pint of locally brewed beer from Black Label Brewing Company!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Pay it Forward $3 Dinners

May 15, 2019

Following several customer requests for establishing a pay-it-forward system to help make $3 Dinner night even more accessible, we are finally up and running! You can purchase a $3 Dinner at any time to be suspended until it is redeemed by a community member who could use the gift of a hot meal. This could even be you if you happen to be short on funds on $3 Dinner night! The dinner coupons are good only on Thursdays and you can find our $3 Dinner menu here. Thanks for sharing this great idea!

We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found

Farmer's Spotlight: Jackson Farms

August 2019

Dan Jackson of Jackson Farm is known as the tomato guru, basil guru, and Director of Sales for LINC Foods! Dan and his family started the farm 19 years ago in order to provide a second income for their family and they became one of the largest direct-to-restaurant farms in the area. Jackson Farm's produce is sold through LINC Foods and is a favorite of some of Spokane's best chefs. Dan uses all organic growing practices, with a focus on soil health, resulting in the highest quality produce.

On a personal note, Dan was one of the first small farmers I met after moving to Spokane. I was working at Mizuna at the time, and it really struck me how genuinely excited our chefs got when Dan dropped off his glorious heirloom tomatoes. It got me thinking about my own interest in farming and local food, which led to a farm apprenticeship, three years on farm crews, a year growing for myself, and finally to the Produce Department at the Co-op! (Thanks for planting that seed, Dan!)

We'll have Dan's gourmet Cherry Tomatoes and Japanese Eggplant in stock for the rest of the season, with even more deliciousness coming from LINC and Jackson Farm soon!

-Amy, Produce Manager



We recently toured several Spokane grocery stores as part of our regular assessment of how we're standing up against our competition. We found