Please know that Anthony Garguilo is the liaison between owners and the Board. We recently voted to suspend the monthly scheduled Owner Forums due to a lack of attendance. However, Anthony has volunteered to go on call. If you have any issues or concerns or feedback for the Board, you can reach him at 910-409-2735. Of course, all owners are welcome at every board meeting, the 4th Monday of every month from 6:00 – 8:00pm at the Co-op.

We are also preparing for Board of Directors elections in September. Now is the time to contact Jessica Ashcraft at the store if you are interested in running for one of 3 open positions. See page 8 for more information on Board nominations.

The Board is thrilled that the Worker-Ownership Program is finally beginning to take flight. Because it is such an innovative approach to have a dual acting Worker – Ownership and Consumer-Ownership, it has taken some time to work out all of the kinks, and there may be a few more to work out by the initiation date of July 1st. It is our hope that the Worker-Owner Program will allow the staff members of Tidal Creek to take that much more ownership in their own place of employment.

Finally, an update on the bakery. The Stone Ground Bakery downtown has been subleased and some of the equipment is for sale. Any interested parties should direct inquiries to Elise Rocks of Worsley Real Estate, 910-256-0044.

Cooperatively yours,
The TC Board of Directors

We participate in a monthly sales promotion, Cooperative Advantage Program (CAP), which allow us to pass on some big savings. These monthly items are tagged with a white glossy sign. Several of the products are often featured on our end caps.

In addition to these great monthly savings we will be offering a new weekly sales program called “Get Fresh”. This program will feature items on sale from our produce, perishables, beer/wine, meat, deli and bulk departments. We hope you enjoy this new program and take advantage of these great weekly savings.

Beginning in June we will be offering meal solutions everyday on the hot bar, starting at 3pm. These will be prepared items that can be taken home or enjoyed in the cafe. In addition we will be putting out a fresh casserole choice and pulling our lunch menu. This will give you better options of fresh made meal choices from the co-op’s deli. There will be vegan choices as well as non-vegan choices.

Mark your calendars! To show our appreciation to you our owners we will be happily hosting Owner Appreciation Day on Saturday, July 12th. Come in to enjoy the day with us and receive a 10% discount on purchases. If you aren’t an owner of our Co-op please consider joining at this time. Besides being an owner of a local business, we have many other great savings for our owners such as our Owner Savings program and Wild Card coupons.

Our great Co-op Staff have worked hard this year and we are having a really good second half of the fiscal year, recovering significantly from our adventure in running a bakery. The bakery space downtown has been sublet. Our yearly audit begins July 1st and we hope to have good news for you at our annual meeting in the fall. Stay tuned!

Cooperatively yours,
Christine McElwee

Tidal Creek has always been a big fan of reusable bags. We have offered sturdy canvas bags for over a century. In the past few years we wanted to offer a cheaper reusable bag and so we started carrying the colorful, compact Chico Bag, a staff favorite. We always loved the lightweight 99 cent cheaper bags that other retail stores offered, but we never felt like we could ever find one that met our standards. They were all Made in China and not certified Fair Trade. They were all made of a non-recyclable woven plastic, which ultimately would end up in the landfill because these types of bags are not created with lifetime durability. It seemed that every few months we found ourselves searching through internet pages trying to find the right company and the right bag that would allow us to make reusable bags affordable for everyone. And now all that hard work and investigating has paid off! We are proud to introduce our new 99 cent reusable bags, brought to us, and you, by the amazing company 1 Bag at a Time.

1 Bag at a Time was started in 2005 by Lisa Foster after she discovered reusable grocery bags on a trip to Australia. Her company is committed to supplying the highest quality reusable bags while promoting awareness about the full impact of disposable bags. Their bags are made from 100 % plastic #5, which is recyclable, non-toxic, and allergy-free. And while they are Made in China, they practice and are committed to Fair Trade.

Foster’s company is also committed to Corporate Responsibility in other areas, including fair trade, public awareness, and philanthropy. They contribute 1% of their total sales to an environmental non-group each year. In 2006 sales were donated to Algalita Marine Research Foundation, the premier research institution studying the effects of plastic in our waterways and oceans.

To date, 1 Bag at a Time has sold over 2,800,245 reusable bags. Over the next 2 years, these bags together will save:
- 624 million plastic bags
- Enough petroleum to drive a car
84,007,350 miles
- Up to $476,042 in disposal costs

“Eat locally” is an old idea making a comeback as the costs to individuals and the environment of long- distance shipping, packaging, and processing of foods are reevaluated. Consuming food close to its source is easy right now when markets are gorged with local produce. But what about the frigid monochromatic months to come here in Minnesota? Buy a bit more of the summer’s bounty and put it away for the inevitable “slim pickings” seasons ahead.

You have several choices of preservation techniques, but always start with best-quality produce. Freshness is fully as crucial for the flavor, texture and nutritional value of preserved foods as for those you eat right away.

Freezing
Freezing is a simple, straightforward food preservation starting point. You can do a lot with just your regular home refrigerator freezer and some heavy-duty zip-lock bags. For instance, quickly rinse and thoroughly drain some of those succulent local blueberries or raspberries and arrange them in a single layer on parchment- or waxed- paper-lined baking sheets. Freeze the berries for several hours, until firm, and then seal them in freezer-proof bags; they will keep for about a year.

For an almost instant “hit” of summer in the midst of winter, freeze blobs of perky pesto in plastic-wrap-lined ice cube trays until solid before transferring the cubes to freezer zip-locks. Likewise, fill canning jars or rigid plastic freezer containers with your favorite summertime salsas and chutneys, leaving room for expansion, and freeze them for cold-weather treats.

Except for peppers, vegetables require a bit of cooking before freezing to inactivate growth-promoting enzymes that continue to work even after picking. Steaming or blanching will preserve flavor and nutrients and prevent the texture from turning tough. Check the National Center for Home Food Preservation website (www.uga.edu/nchfp/) for information about individual vegetables and specific cooking times. This site gives detailed instructions for other preservation methods as well.

Canning
Canning is a bit more complicated than freezing but it doesn’t have to be a major project, especially if you stick to small batches. This method employs high heat rather than extreme cold to halt proliferation of microorganisms—bacteria, molds and yeasts—that promote food spoilage. The basic procedure is to pack prepared fruits and vegetables into sterile glass canning jars, leave appropriate headspace and then vacuum-seal the lids by processing the capped jars immersed in a boiling water bath. Times vary; refer to the Food Preservation website cited earlier for specifics.

Jellies, jams, conserves, fruit sauces and cooked relishes are other good canning candidates. So are pickles: I like to pack colorful late- season vegetables, whole spices, salt and vinegar into jars to serve with everyday or holiday meals.

A special “canner” is not necessary for high-acid fruits, including tomatoes; a large, deep stock or pasta pot with a round metal cooling rack on the bottom will work well so long as it allows 1 to 2 inches of boiling water above the jars. A steam-pressure canner is preferable for most vegetables, as well as meats and poultry. After processing, remove the screw bands that secure the lids to check for a proper seal and store the canned goods in a cool (50 to 70 degrees), dry location for up to a year.

Drying
Removing moisture from food is another way to preserve it. While it may seem counter intuitive, the fridge is my favorite spot to dry fresh herbs; their colors remain bright and flavors bold. Just loosely pack a layer of clean herbs into a paper bag and put it into the fridge for a week or two, until desiccated. Continue to store them there or strip the leaves and pack into tightly capped jars placed in a cupboard away from light, heat, and moisture.

The sun is an obvious drying agent: My dad grew up on a Western fruit farm where cherries and apricots were dried on screens set on the roof. But any non-humid environment works. Small pungent chiles dry well hanging in my unheated pantry, strung together with a needle and thread run through their stem ends.

A low oven or, better yet, an actual food dehydrator opens the door to a broad range of food-drying possibilities. I use my dehydrator to dry fruits, vegetables, sauces and even one-dish meals for canoe-camping trips, wherein weight is a critical issue. Dehydrators come with different features and specific directions, but the major principle is to weigh a food before drying and then afterward to determine how much water to add to reconstitute it.

As with freezing, high-acid fruits and tomatoes do not require pretreatment with heat, but blanching or steaming vegetables before drying arrests the action of their natural enzymes, improving flavor and texture. Dry these to a brittle consistency. Like herbs, store thoroughly cooled dried fruits and vegetables in tightly sealed containers in a cool, dry, dark location. Fruits keep for about a year and vegetables for about six months; freeze both for longer keeping.

As you revel in this season’s vibrant flavors, develop your own saving-a-bit-of-summer strategy. You don’t have to go all out; just focus on preserving a couple of favorites. Those savory local “eats” may just make your meal—or day—when the view out the window is barren and most of our food comes from far away.

A former member of the Moosewood Restaurant Collective in Ithaca, New York, St. Paul resident Susan Jane Cheney writes and teaches about natural foods. A long-time contributor to Vegetarian Times magazine and other periodicals, she has authored two cookbooks —Breadtime: A Down-to-Earth Cookbook for Bakers and Bread Lovers (Ten Speed Press, Berkeley, CA; 1990, 1998) and Stir Crazy!: More than 100 Quick, Low-Fat Recipes for Your Wok or Stir-fry Pan (Contemporary Books, Chicago, IL; 1998).

On May 16th Tidal Creek’s Outreach Coordinator, April Marlow, presented on Community Collaborations at the National Cooperative Grocers Association Marketing Matter conference in Albuquerque, New Mexico. April highlighted partnerships in our community that have furthered the co-op principle, Concern for Community. Her panel presentation received high remarks from the attendees.

As part of the co-op employee wellness program, Tidal Creek staff may participate in the Staff Fitness Challenge. The Challenge started in February 2007 to encourage teamwork and a healthy lifestyle. Staff accumulate mileage for their physical activity by tracking with a pedometer or 30 minutes of activity is equal to one mile. We have completed 6 challenges to date and covered 6226 miles!

The Co-op Deli will be making some changes to the deli hot bar. Beginning at 3pm individually packaged meal solutions will be available for your convenience. In addition gourmet picnic combinations will be available this summer Thursday – Sunday.

Q: Will you carry flavored Stevia? Like English Toffee and Chocolate Vanilla.
A: We have vanilla Stevia by NuNaturals. We have carried other flavors in the past and they didn’t sell well. They can be special ordered.

Q: Looking for clear reusable nylon produce bags (washable).
A: We have not found a clear nylon bag; however our Chico Bags are nylon and are washable and very popular with customers. The string bags work well with produce.

Q: Request for tofu cooking class. We had them two years ago. They are wonderful and help new Vegans learn how to cook tofu.
A: We would love to host cooking classes too! Our kitchen is in full production 7am-9pm. We are creatively thinking of ways to assist folks in learning new cooking techniques. Collaborating with local organizations who have kitchens is always a possibility.

Q: We would love to have some of the delightful coconut haystacks in the bakery section.
A: I called to let her know we have them for sale.

Q: Please order extra cases of Sweet Leaf sweet tea. It seems to sell out quickly.
A: Done!

Q: Is it possible to have ham and cheese sandwiches in deli selection.
A: These have not sold well in the past. You can find natural deli sliced ham in aisle 1

There are many salads prepared in our Deli daily, and can be found in the Grab-n-Go coolers near the Barista area. “The Tidal Creek Un-Chicken Salad is phenomenal – the texture, the taste, what an accomplishment for vegetarianism!” The Tidal Creek Salmon Salad is also quite popular. One even admits, “I have to buy some everyday when I visit, it’s just that good!”

And what’s the best ending to a picnic? Dessert! “If you haven’t tried the Tidal Creek Fruit and Nut Bar or the Wonderbar, they are both must haves!” The Dancing Deer Fudge Chunk Brownies are a personal favorite; “the peppermint brownies are a perfect mixture of chocolate and mint!” Another delicious dessert for this time of year is strawberries. And for the extra sweet tooth, pick up some Sunspire White Chocolate Chips, melt them, and dip the strawberries. They hold up perfectly in the refrigerator, although most will probably be eaten before they need to be cooled for the picnic! Be sure to keep telling us what products you enjoy!

Your Front End Shopping Tip
Tip #2: Don’t forget to bring a photo ID when paying with Debit/Credit Card or a Check!

Stephen & the Front End Staff

PRODUCE NEWS
Last year, a late frost damaged blueberry production in our area resulting in a late and small crop. The produce department ended up packing our own pints using bulk bins from our producer, which took a lot of time and energy. This year the blueberry crop is back on track with better than normal yields expected. We look forward to stocking the shelves with pre-packed pints from Newberry’s and Southwest Berry Farm.

June and July are strong months for local summer squashes and herbs. Look for pints of sungold cherry tomatoes from Black River Organic Farm, probably the sweetest cherry tomato out there. Also look for local slicing tomatoes, eggplant, carrots and possibly even sweet corn!
Watermelon and cantaloupe bins will also be back, so expect great deals on melons during the hot months..
Trace, Brad and Nicole

GREEN GROCERY NEWS
A few new environmentally conscious items can now be found on the grocery shelves. We now carry plastic training cups and drinking cups for infants and toddlers that are Bisphenol-A free from BornFree. I had my son Donovan test them out and they are a big hit.

Another great green product comes from Lullwater. This laundry detergent is the ultimate in its low impact on the environment. Inside the bag you will find “Soap Nuts”. Soap Nuts are the shells from the fruit of the soap nut tree, Sapindus Mukorossi. Soap Nuts are an alternative to manufactured and chemical detergents, as well as so-called “natural” detergents which all leave a carbon footprint from the manufacturing process. Lullwater Soap Nuts have a minimal carbon footprint. Lullwater Soap Nuts contain saponin, nature’s own detergent, which is released when the shells are added to wash water. In our Bulk Department we have just added Save the Rainforest granola, a wonderful granola that gives 10% of profits to help conservation group’s efforts to preserve our rain forests.

On behalf of the entire Grocery Team thank you for your support and loyalty.
Craig Harris – Store Manager

WELLNESS NEWS
The flowers smell beautiful and our spirits would like to be outside…

Many of us suffer from Allergy symptoms ranging from watery eyes, nasal congestion, sore throat, and joint stiffness. I would like to focus on a “wonder” herb in this edition. Her name is Stinging Nettle Urtica dioica. You will find her in the supplement section and bulk herb section as Nettle.

Nettle is a great nourishing tonic and can be taken year round. This herb is known to contain more chlorophyll than any other herb. There is also a high content of vitamins and minerals present such as A, B, C, D, K, Calcium, Magnesium, Potassium, Phosphorus, Iron and Sulphur.

Because of Nettle’s high histamine content it limits the body’s response to pollen and other irritating substances. For centuries, people around the world have used Nettle to relieve symptoms associated with respiratory troubles including coughs, chest congestion, and runny noses. Nettle is safe to use during pregnancy and is an excellent source of nourishment for a developing fetus.

Along with allergy relief, Nettle has some other well known benefits as well. Nettle aids in the rebuilding and detoxification of the kidneys as well as dissolving kidney stones. It is also great for increasing fertility in both women and men. Nettle can be used against anemia, fatigue, menstrual difficulties, and to bring relief to pre and post menopausal symptoms.

My favorite way to consume this “wonder” herb is in an infusion or adding it to stir-fry’s.

An 8 ounce infusion supplies our body with 500mg of absorbable Calcium!
For extreme allergy symptoms, try combining Nettle with Quercitin, which are bioflavonoid’s found in various fruits.

On another note, there are some great new items to check out on Isle 6! Hieronymus’s Life Elixer Wellness Tea promotes restoration and rejuvenation, cellular detoxification, boosts energy, improves overall health and well being. This Life Elixer is formulated by Captain Glenn Hieronymus, a local Food Scientist.

Cycle Beads can also be found on Isle 6. Cycle Beads are a visual tool that help you track your cycle and clearly identify the days you could become pregnant and when pregnancy is most unlikely. These Cycle Beads are an easy, natural way to plan or prevent pregnancy!

We are proud to present the new Progress Earth products as well. We are now carrying Thalassole and Thalasselixer. Thalassole and Thalasselixer provide the tools the body needs to maintain a healthy vibration. They harmonize the alkalinity of the body, can lower cravings for addictions, supply the body with an increase in energy, helps nourish the skin from the inside out, cleanses the body, and encourages long term bone and tooth health by providing natural sources of Calcium!

What a beautiful time of year! Don’t forget to protect your skin with chemical free sunscreen!

Thank you,
The Wellness Team

DELI NEWS
To most of us in the Tidal Creek Deli, when we think of the summer months, we think of flavorful organic salads, a colorful array of fruit, and refreshing smoothies. But there is one among us who likes to mix things up a bit. Our resident baker, Jenn Collins has one thing on her mind, CAKE, and a lot of it. From big wedding days to the simple pleasure of a fresh carrot cake at a backyard cook out, there is a made from scratch cake for every occasion. Jenn also believes that there should be cake for every type of cake eater. That’s why, aside from her traditional baking methods, she makes amazing vegan and gluten-free cakes.

Two of our best selling cakes are the carrot cake and vegan chocolate cake that is a chocolate lovers dream. The carrot cake is moist, rich, and has a beautifully dark complexion due to one tasty secret ingredient. Well it’s not too secret; Jenn would be happy to share it with you if you were to ask. That is what we take pride in at the Tidal Creek Deli, sharing our love of good food with everyone. So, if you have a get together coming up that requires something sweet, a made from scratch Tidal Creek cake might just be the way to go. If you are a summer bride, or need a special cake made to order, please don’t hesitate to meet with Jenn and share with her exactly what type of cake you are looking for. Whole cakes can be special ordered with just a three day notice.

Deb Lovan & The Deli Staff

The purpose of the board, on behalf of the cooperative membership, is to see to it that the cooperative 1) achieves its Ends (appropriate results for appropriate people at appropriate costs) and 2) avoids unacceptable actions and situations (Executive Limitations).

With summer fast approaching comes our annual notice of Board elections which takes place in early fall. This year three seats will be open. Tidal Creek owners will vote during August and September before the Annual Meeting in October.

The Board represents the membership to identify a vision and direction for the Tidal Creek Co-op, and to ensure fiscal responsibility as well as compliance with Board policy. The Board is not involved with the day-to-day operations of running the store. That is the responsibility of our general manager, Christine McElwee. Meetings are lively and full; owners enjoy the opportunity to actively participate in shaping the direction of our homegrown community store, a unique Wilmington business. Board meetings are open to any co-op owner.

If you are a Tidal Creek co-op owner that would be interested in running for the Board position, we encourage you to come to a Board meeting to get a taste of policy governance in action (held on the 4th Monday of each month – 6/23/08 & 7/28/08)). You are also encouraged to talk to individual Board members about what is involved in the job. Any owner of the co-op is eligible to become a Board candidate. A Board term is three years.

Aside from attending the monthly Board meetings, Board members are expected to contribute to committee work, attend general membership activities such as appreciation days, annual meeting and attend annual retreats..

If you want to increase your involvement with your co-op please talk to a current Board member to learn how the board functions. The Board members are listed in every Co-op Current and on the website, www.www.tidalcreek.coop/about/board. You can contact the Board via email at board@www.tidalcreek.coop. If after talking to a Board member you want to put your name in for the election, application will be available at the Co-op Customer Service desk. Deadline for having your name on the ballot is August 18th. Deadline for the candidate spread in the newsletter, which includes responses to application questions, is July 5th.

1 pkg. MoriNu silken tofu (12.3 ounce) drained and cut into cubes
2 Tbsp. apple cider vinegar or lemon juice
1 tsp. dry mustard
1 tsp. salt
1/2 tsp. pepper
1/4 c. olive or canola oil

Place all ingredients except oil in a small food processor (preferred) or a blender jar. Process until smooth. Add oil in thin stream while processing, and let the machine run until the mayo is perfectly smooth and glossy.

Notes: You can use white vinegar or rice vinegar if you prefer.

If you prefer a sweet “salad dressing” (like Miracle Whip), add your favorite sweetener to taste.

Corn Husker Salad
Serves 4

4 ears corn—shuck, remove silks
1 red bell pepper, chopped
1 tomato, chopped
1/2 red onion, diced
pinch red pepper flakes
4 tsp. curry powder
3 tsp. chili powder
2 tsp. sea salt
1/4 c. roasted sesame oil

Don’t cook the corn—cut the kernels off the cob raw. In a large bowl, combine the corn with all the vegetables and mix. Add the spices. Stir again. Add the oil. Stir thoroughly.

Kamitian Broccoli
Serves 6

8 heads broccoli
2 c. raisins
3 cloves garlic, minced
1/2 c. olive oil
2 Tbsp. fresh ginger, grated or minced
1/2 c. apple cider vinegar
2 Tbsp. tamari soy sauce
1 tsp. crushed red pepper
1/2 c. water

Cut the florets from the heads of broccoli. Reserve two of the stems and coarsely chop them for this recipe. The rest can be sliced and used in a stir-fry.

In a food processor, combine just 3/4 cup broccoli florets, the two chopped stems, and all of the other ingredients. Process until smooth. If this mixture is too pasty, add more water. When smooth, pour contents of food processor over the florets and stir until sauce is evenly distributed. You can serve immediately or let sit for 30-45 minutes first, or make up to one day in advance.

Moroccan Spiced Carrots and Feta and Honey

1 lb. baby whole carrots – rainbow if possible, washed, scraped and ¼” of top left on.
Juice from 1 large lemon (approx. 1/8 cup)
½ tsp. cumin
½ tsp. paprika
½ tsp. sea salt
¼ tsp. cinnamon
¼ tsp. cayenne
2 Tbsp. sweet ginger puree
½ cup extra virgin olive oil
½ bunch flat leafy parsley – rough chop
½ lb. feta – cubed
Honey

Bring water to boil in small pot. Parboil carrots until just tender. Drain. Mix next 8 ingredients together for dressing. Adjust flavors for your preferences of lemon and spices. Marinate cooked carrots in dressing for at least an hour. Drain,reserving marinade. Toss with chopped parsley and plate. Cube feta, toss lightly in reserved marinade. Drain if necessary. Plate next to carrots. Drizzle with honey.

The Spectrum; A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, Gain Health
by Dean Ornish, M.D. with recipes by Art Smith.

There are many books out on what to eat and how to exercise, but this one is unique in that it is based on three decades of research. It is also by a well-known doctor and author and researcher. He wrote the prominent book Dr. Dean Ornish’s Program for Reversing Heart Disease and many others which suggest healthy lifestyles that have been proven to work in an amazing number of cases. He is part of a non-profit group comprising the Preventive Medicine Research Institute. They are now conducting many studies in prostate cancer and breast cancer.

People often think that advances in medicine have to be a new drug, a new laser, or a surgical intervention in order to be powerful–something really high-tech and expensive. But Dr. Ornish and his colleagues prove that just simple choices such as what we eat and how we respond to stress will either prevent or slow down the progress of disease. Amazingly, 99 percent of patients on their programs were able to stop or reverse the progression of their heart disease.

The Institute began in 1993 with training personnel in more than fifty hospitals and clinics around the country in their lifestyle program. What is really surprising to this reviewer is that now forty insurance companies besides Mutual Of Omaha are covering their program! Hopefully, more insurance companies will follow in the near future. Still much insurance money goes to pay for surgical procedures such as angioplasty and bypass surgery.

Dr. Ornish says to first make small changes in your own lifestyle. If you are brave enough, make a comprehensive lifestyle change all at once. With the latter you really see the difference quickly. This book is about freedom of choice. The more you move toward the healthy end of the Spectrum and faster, the greater will be the benefits.

If we understand that what we gain is so much more than what we give up, it doesn’t feel like a sacrifice. This is an opportunity to work toward joy and abundance.

This book has charts to help you compare carbohydrates and fats. “Eat good carbs and fewer bad carbs. Avoid trans fat, saturated fats, and particularly hydrogenated fats (bad fats)” There are many tables to help you with decisions. I really like the chart on the “Health Benefits of Various Foods” It is very concise and to the point. Apples may keep the doctor away. The pectin in apples may lower your cholesterol and help stabilize your blood sugar. This helps prevent lung cancer especially in smokers.

Stress is also part of this program. A DVD is in the back of the book made especially as a guided meditation to assist you in this part of the program. Practicing meditation and other stress management techniques on a regular basis gives us more power to control how we react to external events. Dr. Ornish gives some basics about meditation. Focus on something peaceful (a sound, word, prayer, song, picture, etc.), and practice mindfulness meditation which is living in the present moment.

Of course, any program for a healthy lifestyle includes exercise. Did you know that the latest research in exercise shows that people who exercise regularly have better memory, are better at multi-tasking and can focus better on each task? This book also relates much about how to maintain exercise.

This book covers cancer and preventing and reversing cardiovascular disease in respect to changing your lifestyle. Here is a short summary for the nutrition aspect.

1. Eat less saturated fat (animal fats, etc)
2. Eat fewer foods containing trans-fatty acids (cookies, cakes)
3. Eat fewer simple carbohydrates (white sugar, white flour)
4. Eat more unrefined complex carbohydrates (fruits, vegetables, whole grains)
5. Lose weight (will help lower cholesterol, too)

This famous author gives us hope with “your genes are not your destiny”. They play a role for predispositions, but we make many choices. The Spectrum is based on love, not will power. It’s about feeling good, not just avoiding feeling bad. Joy of living, not fear of dying. Losing weight and gaining health. This book will tell you how.

There are quite a few recipes in this book. Some are pictured in color. However, they may seem complicated at first. I have chosen three that are simple and easy.

Mango and Blueberry Muesli
2 cups rolled oats
1 cup unsweetened apple juice
juice of 1 lemon
1 cup coarsely grated apples
½ cup fat-free plain yogurt
1/3 cup cut-up fresh mango or thawed frozen mango
¼ cup blueberries

Put the oats, apple juice and lemon in a bowl and soak for at least 1 hour or as long as overnight. Add the grated apple and yogurt and top with mango and blueberries. Variation: add honey or maple syrup to the oat mixture.

Three Bean Salad with Creamy Dill Dressing
1/3 cup fat-free sour cream
1/3 cup fat free plain yogurt
1 tablespoon dried dill or 2 tablespoons chopped fresh dill
2 teaspoons granulated garlic
1 tablespoons white wine vinegar
one 14-ounce kidney beans
one 14 ounce can chick peas (garbanzo beans)
2 cups green beans, cut into 1-inch pieces and blanched

Put the sour cream and yogurt in a bowl, then whisk in all the other ingredients except the beans. Stir until well blended. Toss the dressing with the beans a few tablespoons at a time. Keep extra dressing for up to a week in the refrigerator.

Fat-Free Yogurt Trifle
Two 6-ounce containers plain yogurt
2 tablespoons unsweetened cranberry juice
2 cups fresh pineapple chunks
1 cup blueberries
1 cup strawberries, cut into ½ inch slices
1 kiwi, peeled and cut into pieces
2 cups cubed cantaloupe

In a bowl, mix yogurt and juice. In a clear bowl, layer the fruit and yogurt. This can be made in advance and refrigerated. Variation: Add 1 tablespoon of honey to yogurt or sprinkle ¼ cup of unsweetened coconut, shredded and toasted, on top.

Remember the book and the ingredients for the recipes can be found at your co-op, Tidal Creek Cooperative Food Market.