your thrifty foods seasonal magazine...

YO U R T H R I F T Y F O O D S S E A S O N A L M A G A Z I N E

fresh

Meet your BC producers

Beat the heat with frozen treats

Herbs freshly grown

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YO U R T H R I F T Y F O O D S S E A S O N A L M A G A Z I N EYO U R T H R I F T Y F O O D S S E A S O N A L M A G A Z I N E

freshSummerA match made

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beer+food

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All rights reserved. Reproduction in whole or in part is strictly prohibited. Printed in Canada. Page One Publishing and Thrifty Foods make every effort to ensure the accuracy of the information in Fresh but cannot be held responsible for any consequences arising from errors or omissions.

While we do our best to ensure products advertised in this publication are generally available to our customers, please note that not all products are always available at all times in all stores. Please contact Thrifty Foods directly for assistance in obtaining specific products you wish to buy.

Canadian Publications Mail Product Sales Agreement #41295544

Fresh Magazine is printed with vegetable-based inks on 10% post-consumer waste paper.

As a result, we saved...

35 trees11 million BTUs of energy

3,304 lbs. of CO2 or greenhouse gas15,926 gallons of water967 lbs. of solid waste

thrifty foods editorial advisor Erin [email protected]

editor Carolyn Camilleriart director Georgina Camilleri

production manager Danielle Smeltzercreative-technical manager Jeffrey Bosdet

editorial designer Janice Hildybrantassociate editor Brian Hartz

ad coordinator Courtney Swartz

contributing graphic designersJordan Clarke, Jo-Ann Loro

director of sales Sue Hodgsonsales representatives

Jody Beck, Cynthia Hanischukadministrative coordinator Bev Madden-Knight

Cover photograph by Michael Tourigny West Coast-Style Ploughman’s Lunch

See recipe page 11

Unless otherwise specified, all editorial photography is copyright Michael Tourigny Photography

www.michaeltourigny.com

Fresh is published quarterly by Page One Publishing Inc.

group publisher Georgina Camilleripresident Lise Gyorkos

2nd Floor, 1322 Government Street Victoria, BC V8W 1Y8

T 250-595-7243 F [email protected] www.pageonepublishing.ca

For advertising inquiries, contact Page One Publishing at 250-595-7243

or email [email protected]

fresh

CONTENTS

s u m m e r 2 0 1 1

features

in every issueask the expert 4food + wine 5news bites 6what’s in store 7about our stores 8community 9health & wellness 22 food safety 31 chef spotlight 32upcoming events 33coupons 34

5

Follow us!

10 Match-making: beer and food, paired

Beer is the perfect drink in the summer, especially at a barbecue. But which beer goes with which food? A few guidelines to help you pick

16 BC producers In BC, we have so many wonderful products grown

and made locally. Here are four companies behind some of your favourite foods

26 Herbs: freshly grown flavour

No garden? No problem! You can experience the satisfaction of gardening by growing your own fresh herbs in pots on the patio or balcony

29 Beat the heat with frozen treats

When temperatures rise, what better way to cool off than with an icy sweet treat?

> ask the expert

If you have a question you’d like answered by the experts at Thrifty Foods, email it to [email protected] or write to Ask the Expert, Attention: Erin Coulson, 6649 Butler Crescent, Saanichton, BC V8M 1Z7.

Q

A

Regarding your seafood labels — what does Ocean Wise-approved mean?— janice p., courtenay

According to their website, oceanwise.ca , Ocean Wise is “the trusted symbol of ocean-friendly seafood in Canada.” Ocean Wise is a conservation program run by the Vancouver Aquarium, created to educate and empower consumers about the issues surrounding sustainable seafood.

Their primary criteria, on which all recommendations (and labels) are based, require that the seafood species must be abundant, well-managed by a comprehensive plan based on current scientific research, and harvested in a way that limits damage to the marine environment. They must also operate with a very minimal “by-catch” (accidental capture of fish species other than the one they are aiming for).

Thrifty Foods goes above and beyond the Ocean Wise standard. For example, our BC coho salmon is already sustainable, but we go one step further by choosing troll-caught fish. This means that each salmon is caught with a hook and line, which is considered to be the most sustainable fishing method available.

We proudly carry the following Ocean Wise-approved products:

• Fresh BC troll-caught halibut

• All BC salmon varieties: spring, coho, sockeye, pink (including our exclusive Hardy Buoys wild products and all lox sold at Thrifty Foods)

• All fresh BC shellfish (e.g. spot prawns, oysters, clams, mussels)

• Our gourmet prepared seafood items, such as stuffed pinwheels and bacon-wrapped scallops

• Live BC Dungeness crab

— dave sherwood, seafood category manager, thrifty foods

Baked Halibut with Papaya Peanut Sauce at thriftyfoods.com

Sunhaven Farms is proud to be the exclusive supplier of the highest

quality pork to Thrifty Foods.

The families at Sunhaven Farms have built our reputation on a production

tradition that dates back to 1908.

Please visit our website at www.sunhavenfarms.com to learn

more about our commitment to pork quality, food safety, animal welfare,

and environmentally friendly hog production systems.

“From Our Family to Yours”

IntroducingReal Smoked Cheese

www.naturalpastures.com

4 thriftyfoods.com freshSummer

> food + wine

BC wines on the world stage

BC wines have been well known to us locals for many years, but on the world stage, they are still a growing success story. The first coup for BC wine came in 1994 when Mission Hill Family Estate Winery won the coveted Avery Trophy for Best Chardonnay in the world at the prestigious International Wine and Spirit Competition (IWSC) in London. That was the first time a BC wine was recognized at such a level. Since then, BC wines have won several trophies at the IWSC. In 2006 Jackson-Triggs Okanagan Estate stunned France and Australian front-runners by winning Best Shiraz for their 2004 Proprietors’ Grand Reserve (try Jackson-Triggs SunRock Vineyard Shiraz, $35). At the

2010 competition, BC wines took three top awards including Best Bottle Fermented Sparkling Wine for Summerhill Pyramid Organic Winery (Cipes Gabriel NV, $65) as well as Best Dessert Wine and Best Merlot for Jackson-Triggs Okanagan Estate (Proprietors’ Grand Reserve Riesling Icewine, $60; Proprietors’ Grand Reserve Merlot, $29.99).

There are more wines to discover now than ever before as BC boasts over 190 wineries! With more than 60 varietals grown here, you can truly find a wine for every palate. Here are a few to try this summer:

Pinot Auxerrois is a lesser-known classic. Soft fruit notes make this an easy summer sipper. Two of BC’s pioneer wineries produce amazing examples: Gehringer

Brothers Auxerrois ($13.99) and Gray Monk Estate Winery Pinot Auxerrois ($16.99).

Chasselas is a Swiss grape, and with many of BC’s winemaking families of Swiss heritage, it’s no surprise that this lively, crisp Swiss favourite has shown up here. Try the St. Hubertus Chasselas ($16.75) or Quails’ Gate Chasselas-Pinot Blanc-Pinot Gris ($18.99).

Pinotage is a cross between Pinot Noir and Cinsault. Popular in South

Africa, it’s known for having slightly earthy, gamey tones. In BC, Stoneboat Vineyards is producing an elegant, juicy version for $24.99.

This summer, soak up all the flavours that BC wine has to offer!

From the BC Wine Institute winebc.com. Prices subject to change.

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Easy access to parks with hundreds of hiking trails, surf-swept beaches, and coastal rainforest, as well as several golf courses.

Featuring fully-equipped split-level loft units, private decks, and sensational breakfasts.

thriftyfoods.com 5freshSummer

> news bites

new stores: sapperton (new west), maple ridge, and east courtenay join the team!

Thrifty Foods will see several additions to our growing family of stores over the

coming year. Each new store provides unique and exciting opportunities for you

to try out our signature fresh departments in three more locations.

First off the block this autumn will be Sapperton in New Westminster.

The Sapperton store is notable for its innovative green design and will be situated

in The Brewery District, across from the Sapperton Skytrain Station. This sustainable

mixed-use building

complex, developed

by Wesgroup

Properties, is

convenient to public

transit and the new

Royal Columbian

Hospital, part of a

vibrant and walkable

urban community.

In 2012, we look

forward to grand openings for both Thrifty Foods Maple Ridge and Thrifty Foods East

Courtenay. Our full-service Maple Ridge store, in the newly restored Haney Place Mall, is

an exciting new addition to the developing cultural and commercial hub of downtown

Maple Ridge. The Thrifty Foods East Courtenay location, at the corner of Ryan and Lerwick

Roads, is part of a larger Thrifty Foods retail development in an area poised for growth.

The rapid expansion follows openings last year in South Surrey, North Vancouver,

Abbotsford, and Brooks Landing in Nanaimo.

we pick bc athletes first: Thrifty Foods and Pacific Institute for Sport Excellence

Thrifty Foods supported Ryder

Hesjedal’s Tour de Victoria as part

of the recent Victoria International

Cycling Festival and — in so doing —

reconnected with Canadian Olympian

and former professional cyclist Seamus

McGrath, who organized this event with

Ryder. Says Seamus, “Healthy foods from

Thrifty Foods fuelled me on the road to

two Olympic performances.”

Seamus is a past beneficiary of the

Pacific Institute for Sport Excellence

(PISE) Foodstuffs Program — long

sponsored by Thrifty Foods to enable

young athletes to perform at a high

level, whether locally or internationally.

Fitness training and access to healthy

food choices go hand in hand when it

comes to overall wellness, so we make

sure that these athletes have fresh

ingredients in the pantry at all times.

It’s a winning combination!

Thrifty Foods has also partnered

with PISE in other initiatives, including

the construction of the $1 million

Alex Campbell Field at their Interurban

Road location.

Fresh Food for Families

Our Thrifty Foods biannual Food

For Families fundraiser — which provides

over 15 local food banks with much-needed

supplies through cash donations made at the till — is once again gearing up for the summer

season. Last year saw an outpouring of generosity and community spirit in response to this

campaign with funds donated in excess of $209,000 — an inspiring show of selflessness

from our customers and neighbours.

Let’s work together in 2011 and make sure that no family goes hungry.

forFRESH

$5 Add a Coupon to your cart!

Give this Food For

Families coupon

to the cashier and

we’ll make sure $5

gets to the food

bank in your area.

It ’s easy to give

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forFRESH

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It ’s easy to giveAdd a Coupon to your cart!Give this Food For Families coupon to the cashier and we’ll make sure $20 gets to the food bank in your area.

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10-11-02 11:50 AM

forFRESH

It ’s easy to give

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Add a Coupon to your cart!Give this Food For Families coupon to the cashier and we’ll make sure $10 gets to the food bank in your area.

$107262 C02 Christmas 2010 #13-15 Food for Families Coupons.indd 15 10-11-02 11:50 AM


> what's in store

Robert Browning wrote, “If you taste a crust of bread, you taste all the stars and

all the heavens.”

Why not stargaze while tasting — by dining alfresco “in the open air”?

This season, you want to travel light, drink in the fresh air, and savour

the simple, authentic flavours of a few choice ingredients in playful

combination. Thrifty Foods has you covered with rustic breads, such

as the new Piccolo Ciabattini, Sensations Extra Virgin Olive Oil,

Compliments Balsamic Vinegar, and Compliments Organic Fresh Basil

— everything you need to create the perfect patio picnic, Italian-style!

Whether you’re dining on the back deck, or hitting the road for an

impromptu evening in the park or on the beach, consider these essentials

your ticket to a heavenly getaway from the usual routine.

Prep time? Niente.

simple summertime staples, italian style!

Italiano Alfresco —

Job #T125-11932Client: Tradex Foods

Publication: � ri� y’s FreshPrepared by Eclipse Creative 250-382-1103

WildFreshLight

…like a summer day at the lake

Sinbad Platinum Pacifi c Shrimpare Wild Caught — Fresh Frozenand Ocean Wise Recommended.

Salads – Wraps – QuesadillasSimple and Delicious!

A Wave of FreshnessUne vague de fraîcheur


> about our stores

Our fresh experts let us in on secret cravings...Our Thrifty Foods managers truly love good food. They look forward

to summer because it means they can present a wide range of seasonal

best to their customers and enjoy their favourite fresh treats at home!

Read on for a sneak peak into their top choices for this summer...

“Pineapple chunks with French vanilla yogurt.”

Allan Gagnon, Store Manager, Thrifty Foods North Vancouver

“Lesley Stowe’s Cranberry Raincoast Crisps, topped with chevre goat’s milk cheese, and a little Italissima Crema

di Balsamico vinegar over top.”

Brooke Neuffer, Assistant Deli Manager, Thrifty Foods Fairfield

“Fresh BC raspberries in butter lettuce salad with cucumbers, tomatoes, bean

sprouts, pumpkin seeds, and red peppers.”

Peggy Chua, Floral Manager, Thrifty Foods Brooks Landing

“Fresh lobster, boiled until tender, served on a bed of lettuce and sliced tomatoes

from the vine, brushed with Island Farms butter, and garnished with fresh lobster

paté, salt, pepper, and malt vinegar.”

Andy Carter, Store Manager, Thrifty Foods Tsawwassen

“Any fresh BC fruit in season — blueberries, raspberries, peaches —

served over a bowl of vanilla ice cream.”

David Kent, Produce Manager, Thrifty Foods Sidney

“How about fresh asparagus! Grilled on the barbecue with fresh lemon juice

and olive oil — the kids love it.”

Shannon Gagnon, Deli Manager, Thrifty Foods Coquitlam

istoc

k


> community

Thrifty Foods 5K (April 10) > This year’s event was a great success, with all proceeds

directed to The Reach Gallery Museum in Abbotsford. The mission of The Reach

is to become the centre of cultural and creative innovation in the Fraser Valley,

an inclusive place to exchange new ideas

and explore community history and

identity.

The event featured a 10-km

run on Abbotsford’s Discovery

Trail and Thrifty Foods’ 5k

run-or-walk event. Students

from grades 4 to 12 competed to

create the design for participants’

T-shirts, with the top three winners

awarded flip cameras from Thrifty

Foods. Congratulations to Jennifer S.,

a grade 6 student at Abbotsford Middle

School, for her winning design!

The winning T-shirt design by grade 6 student, Jennifer S.

The Thrifty Foods 1-km Fun Run (June 5) > Over 6,500 runners

and walkers will head to Vancouver

(West 33rd and Heather) for a very

worthy cause — the battle against

childhood cancer. The 26th Annual

ChildRun presented by the Wilson

family, of which our Thrifty Foods

1-km Fun Run is a part, will dedicate

all proceeds to support pediatric

oncology research and programs.

We invite everyone to run or walk

with us, volunteer alongside us, and

inspire us with your big, big hearts!

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BC has excellent craft breweries and intriguing new brews are being made locally every year. Add to that all the imported brews — those from other provinces, as well as other countries — and exciting options abound. But which beers go best with which foods? Although experimenting can be delightful, these tips may be helpful.

Just as wine and food pairing has become a culinary art form so, too, has the interplay between beer and food. Like wine, beer can be sweet or dry, full-bodied

and rich or light and acidic, and a beer

with a lot of hops can have a citrus tang.

With a little modification, many of the

guidelines for wine can be applied to beer. A very simple guideline is that lager

is like white wine and ale is like red. Although this is an oversimplification, it does have some merit. In general, like red wine, ale tends to be fruitier and more robust, while lager tends to be crisper and more delicate, like white wine.

Like wine, the “body” of beer can be light, medium, or heavy; thus, the rule

follows that light beer goes with light food and heavy beer with heavy food.

Another guideline to consider, especially if you are serving more than one beer at a meal, is timing. Light beers should be served first, progressing toward the darker beers.

Whether a beer is sweet or bitter depends on the balance of components in the beer: barley (malt) adds sweetness and hops add bitterness, while yeast gives beer its “bready” taste. But beer makers don’t stop there. They can — and do — bring

Match-Making

istoc

k

(Continued on page 12)

In the summer, many of us would rather quaff a mug of cold beer than sip a glass of wine,

especially at a barbecue. And when it comes to choosing beer, we have a lot of choices.

b e e r & f o o d, pa i r e d

10 thriftyfoods.com freshSummer10 thriftyfoods.com

If you are interested in making a donation, please call to schedule a drop off.

216-733 Johnson Street, Victoria, BC V8W 3C7250-472-WEAR (9327)

www.wear2start.com

Wear 2 Start2Wear 2 Start is a unique program established to outfit unemployed, economically disadvantaged women for job interviews.

Before After

How you can helpWhen donating clothing to Wear 2 Start, please keep in mind that we are preparing women to make a good first impression. We are presenting women in the “present,” not the “past,” so items need to be current in style. A helpful question to keep in mind is, “If I was needing to present myself at an important interview, would I wear this?”

Ale Marinated Mushrooms Preparation time: 10 minutesCooking time: About 10 minutesMakes: About 2 cups

• 1 lb. small fresh white mushrooms• 3/4 cup ale• 1 large garlic clove, minced• 3 Tbsp. lemon juice• 1/4 cup extra virgin olive oil• 2 Tbsp. Dijon mustard• 2 tsp. Worcestershire sauce• 1/2 tsp. Tabasco sauce• Pinch dried thyme

• 1 Tbsp. chopped fresh parsley

Place the mushrooms, ale, and garlic in a large skillet. Simmer the mushrooms until tender, about 5 minutes. Lift the mushroom out of the skillet with a slotted spoon and set in a bowl. Simmer and reduce the liquid in the skillet to about 2 Tbsp., then pour over the mushrooms. Combine remaining ingredients in a small bowl, pour over mushrooms, and toss to combine. Cool to room temperature, cover, and marinate in the refrigerator for at least 4 hours.

Per 1/3 cup Serving: About 63 calories, 1.4g protein, 4.9g fat (0.7g saturated), 3.8g carbohydrate, 1.3g dietary fibre, 0mg cholesterol, 37mg sodium. %RDI: 1% calcium, 7% iron, 1% vit A, 8% vit C, 5% folate.

West Coast-Style Ploughman’s Lunch

A ploughman’s lunch is an English-style cold meal traditionally served in pubs. This West Coast version replaces some of the items with BC foods. (Serves 4)

Arrange the following items, in bowls or plates, on a very large serving board, or set directly on the table: 12-16 smoked salmon nuggets, each sliced in half, accompanied by sliced cucumber, sliced onion, and cream cheese; 1 (200- to 250-gram) round of Vancouver Island Brie cheese, such as Natural Pastures or Little Qualicum Cheeseworks; Ale Marinated Mushrooms (recipe below) and Balsamic Berry Compote (page 12); sliced baguette or piccolo bread; and apple or other fresh fruit. note: Piccolo bread looks like a half-sized baguette and comes in a range of flavours.

Per Serving: About 685 calories, 35.4g protein, 34.4g fat (15.6g saturated), 57.3g carbohydrate, 5.7g dietary fibre, 104mg cholesterol, 1128mg sodium. %RDI: 17% calcium, 18% iron, 15% vit A, 27% vit C, 47% folate.

cover recipes


in all kinds of other flavours such as fruit, spices, nuts, vegetables, chocolate, and coffee. All of these ingredients change the beer and, consequently, the foods it can be matched with.

Something else to keep in mind is that dominant food flavours can come from the protein, the sauce, or the method of preparation. For example, when you are grilling food on the barbecue, the spices you use along with the smoky flavour will likely dominate.

Lagers are good choices for most food because they are more or less “medium” when it comes to malt and hops. With a lager, you can even choose very spicy, flavourful foods and be fairly confident of a good match.

Sometimes you want a beer that “cuts”

Royal Museum ShopI n t r i g u i n g a n d U n i q u e

Museum Shop: 250-356-0505, 10 am to 5 pm daily, www.royalbcmuseum.bc.caRoyal BC Museum members receive 10% off all purchases.Belleville and Government, on Victoria’s Inner Harbour

Balsamic Berry CompoteA sweet and tangy condiment that tastes great with cheese.

Preparation time: 5 minutes

Cooking time: About 10 minutes

Makes: 2 cups

• 1/4 cup granulated sugar

• 1/4 cup balsamic vinegar

• 1 tsp. cornstarch

• Pinches ground nutmeg, ground cloves and cinnamon

• 3 cups frozen mixed berries (do not thaw)

Place all ingredients, except berries, in a medium pot and whisk to combine. Bring to a simmer, and then add the berries. Return to a simmer, and gently simmer (it should just gently bubble) for 5 minutes, until the fruit softens but still holds its shape. Cool to room temperature, place in a tight-sealing jar, cover, and refrigerate until needed. note: Any leftover compote can be refrigerated for up to 2 weeks.

Per 1/4 cup Serving: About 57 calories, 0.4g protein, 0.2g fat (0g saturated), 13.8g carbohydrate, 1.9g dietary fibre, 0mg cholesterol, 3mg sodium. %RDI: 1% calcium, 2% iron, 0% vit A, 15% vit C, 47% folate

cover recipe


through a food — a rich buttery sauce or fried foods. A pale ale, pilsner, or India pale ale — which tend to be light, hoppy beers — will cut through a rich sauce and

lighten up fried foods.

A malty, higher alcohol beer such as

extra special bitter (ESB) is a nice match

for spicy foods, although some beer

experts suggest that ales, Hefeweizens,

and other wheat beers are good, too.

When you are matching beer with

cheese, the stronger and heavier-bodied the

beer, the stronger the cheese ought to be.

Beer and pizza is a very common

combination that serves as a good beer

and food matching example. The best

beer for pizza should stand up to the acids

in the tomato sauce and cut through the

fatty cheese, but not overwhelm the meal.

Stouts and porters are too heavy. Wheat

beers might be too light or fruity. Ales,

pilsners, and lagers are a smart bet because

the hops stand up to the cheese, while

bubbles cleanse the palate.

Beers such as chocolate porter or stout

can enhance the flavour of chocolate treats

and dark coffee-flavoured beer can go

with many desserts. Hefeweizen pairs well

with light desserts, like key lime pie or

strawberry shortcake, while India pale ales

match well with very sweet creations.

Here are a few more suggestions to

keep in mind when you are looking for

a brew for the barbecue:

• Lager matches well with many foods but is especially good with lightly smoked fish, scallops, and trout.

• Amber lager pairs well with spicy foods with plenty of heartiness to them, including barbecued meats, burgers, chili, and pizza.

• Pale ales pair with grilled meats from chicken to pork to fish and burgers, as well as sharp cheddars.

• ESB (Bitter) is great with meat pies and spicy foods.


• Brown ale pairs well with roast pork or

grilled salmon.

• Wheat ales can go with many different foods but tend to be best with lighter fare, including salads or vegetable dishes.

• India Pale Ale (IPA) matches well with spicy and highly flavoured foods.

• Hefeweizen pairs with seafood and many salads, as well as light desserts.

• Stouts and porters are hearty, heavy brews suitable for roasted, braised, or smoked foods, such as sausages and

blackened fish.

Just as with wine and food pairing, there

are no real rules because, really, it is all a

matter of personal taste. Drink and eat what

you like no matter what anyone else says!

Sources: Pairing Beer with Food: A Guide to Beer and Cuisine (suite 101.com); Pairing Beer with Food: A Brief How To Guide by Dustin Canestorp; and epicurious.com

Thinking of buying or selling your home?

Committed to Your Success

A Shared Commitment to Your Success

Carol has fresh ideas and local commitment.

If you need the perfect first home or are just ready for a change in location, call Carol today or visit her online at www.carolcrabb.com.

250-477-7291 [email protected]

our Success

Director VREB. Licensed associate broker.

Keep up to date with what is going on at our farm by visiting our website, www.bergenfarms.ca, or by following us on Facebook.

Sold exclusively at Thrifty Foods in British Columbia!

Bergen Farms is proud to supply Thrifty Foods with fresh, BC grown raspberries and blueberries throughout the summer months. Look for our fresh berries to start hitting store shelves in early July.

For those looking to enjoy the taste of summer all year long, try our 1.8 kg boxes of frozen blueberries, raspberries and mixed berry blend. Our boxes are available year round in the frozen foods section.

Braised and Barbecued Pork Side RibsPrep Time: 10 minutes

Cooking Time: 1 hour, 45 minutes

Makes: 4 servings

• 2 whole racks pork side ribs, each cut in 2

• 1 1/2 cups lager beer

• 2 tsp. dried thyme

• Salt and pepper to taste

• 1 1/2 cups regular barbecue sauce

Preheat oven to 325˚F. Trim ribs of any excess fat. Rub ribs with salt, pepper, and thyme and place in a shallow side roasting pan or baking tray. Pour in beer. Cover and bake 75-90 minutes, until ribs are tender. Remove ribs from pan. Heat barbecue to medium heat. Set on ribs and cook on both sides until a nice colour is achieved. Baste with barbecue sauce, cooking just until sauce heats through.

Per Serving: About 501 calories, 32.17g protein, 24.83g fat, 34.28g carbohydrate, 0.08g dietary fibre, 120mg cholesterol, 853mg sodium. %RDI: 8% calcium, 45% iron, 12% vit A, 0% vit C, 3% folate.

try this with:stout

porter pale ale


Prep Time: 20 minutes

Cooking Time: 15-18 minutes

Makes: 4 servings

• 1 large cedar plank (sold in seafood department)

• 1 tsp. finely grated lemon zest

• 1 tsp. finely grated orange zest

• 2 Tbsp. lemon juice

• 2 Tbsp orange juice

• 1 Tbsp. golden brown sugar

• 1 Tbsp. olive oil

• 2 tsp. chopped fresh dill

• 1/2 tsp. coarsely cracked black pepper

• 4 (6 oz.) halibut steaks

• Salt and freshly ground black pepper to taste

• Lemon slices for garnish

Soak the cedar plank in cold water for at least 2 hours. Combine the lemon and orange zest and juice, brown sugar, oil, and dill in a shallow

dish just large enough to hold the halibut in a single layer. Add the halibut and turn to coat. Marinate the fish in the fridge for one hour, turning once. Preheat your barbecue to medium-high. Remove the plank from the water and dry one side. Set the halibut on the dried side of the plank. Sprinkle the fish with salt and pepper. Place the plank on one side of the barbecue. Turn the heat below to low; leave the other side set at medium-high. Cover and cook the fish for 15 to 18 minutes, or until just cooked through. Keep a spray bottle of water handy just in case the board ignites. Set the plank on a serving tray, garnish with lemon slices, and serve.


Cedar Plank Halibut Steaks

tip: cooking with beerBeer imparts a delicious flavour to foods. For tasty ideas, go to the online recipe collection at thriftyfoods.com. Great picks include: Jumbo Tiger Prawns with Beer, Chilies, and Garlic; One Pan Sausage and Sauerkraut Supper; Barbecued Beef Back Ribs; Salmon in Local Beer Batter; and Stout Marinated Short Ribs.

This tender and juicy meat comes from

premium grain-fed, Canadian lamb, making

it an extraordinary eating experience.

www.sunterrameats.ca

Exclusive supplier of finest quality lamb to Thrifty Foods

try this with:lager

brown ale hefeweizen


British Columbia is paradise for foodies! Fresh fruit and vegetables, delectable fish

and seafood, handcrafted artisan cheese — there is a bounty of delicious products

made right here on the West Coast.

More and more, the people

who live in BC want products

that are grown and made

here, not only as a way to support the

people behind the food, but also because

the quality of locally grown food is

exceptional. Healthier, fresher food grown

and made locally by people who care

about sustainability and the environment

— it’s more than just a food trend —

it’s a food philosophy.

While it has always been a mandate

at Thrifty Foods to offer shoppers

fresh BC produce and other foodstuffs

wherever and whenever possible before

searching out other suppliers nationally,

it doesn’t stop there. Thrifty Foods aims

to introduce customers to the people

behind the food, so customers can

understand the human connection to

the food they enjoy. With this aim in

mind, here’s a look at four suppliers

of BC products.

pasco seafood Sustainability is at the core of

business at PASCO Seafood. As a

third-generation catcher/processor and

marketer of Pacific Coast seafood, CEO

and President Jason Ogilvie understands

the importance of sustainable fisheries

for our children and our grandchildren.

Growing up in the industry, Jason

experienced the rise, fall, and rebound

of the sockeye salmon fishery and the

continued decline of halibut quotas,

and he has openly embraced the work

done by NGO’s [non-governmental

organizations] like Ocean Wise to

promote sustainable fisheries.

PASCO Seafood’s long-standing relationship with Ocean Wise has allowed them to be the first company granted the use of the Ocean Wise “Recommended” Sustainability Seal on their Coastal Waters® line of retail products.

“The BC chef community has been particularly aggressive in promoting the Ocean Wise program and retail chains like Thrifty Foods have led the charge towards sustainability. We fully support

British Columbia is paradise for foodies! Fresh fruit and vegetables, delectable fish BCFresh fruit and vegetables, delectable fish PRODUCERS

Fresh fruit and vegetables, delectable fish

and seafood, handcrafted artisan cheese — there is a bounty of delicious products Fresh fruit and vegetables, delectable fish

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and encourage the efforts of these key

industry influencers,” says Jason. “For

instance, we are currently developing

an exciting line of value-added products

with Thrifty Foods that highlights the

wonderful sustainable seafood we can

enjoy from BC waters.”

PASCO Seafoods also works closely

with First Nations groups in the region

who are important advocates for long-

term sustainability.

“We believe that the BC populace is

getting more excited and involved in

selecting sustainable seafood. We also

believe that this trend is here to stay,” says

Jason. “Sustainability can’t be achieved

by fishing companies alone. We need all

players in the supply chain and, ultimately,

the consumers to be pulling in the same

direction to achieve sustainable fisheries

over the long term. We recognize and

applaud progressive retailers who actively

embrace and fight the sustainability

challenge every day. “

Watch for a variety of PASCO Seafood

products, including value-added items

such as black cod, salmon kabobs, and

salmon pinwheels made locally using local

seafood.

all seasons mushroomsEstablished in 1997 and locally

owned by Frank Moscone, All Seasons

Mushrooms Inc. is one of the most

prominent mushroom-growing

companies on the West Coast.

Patrick Moscone, Sales and Marketing

Manager says, “All Seasons believes in

sustainable and responsible forms of

farming. Hence, we are proud of our

Certified Organic Designation and this

could not be carried out without the

hard work and diligent efforts of all of

our people.”

At All Seasons Mushrooms, “organic”

is not simply about the growing

process, but also about operating in

other socially responsible ways. The All

Seasons facility features leading-edge

enhancements in all areas of food safety

and quality, as well as energy and water

conservation. All Seasons also has an

Environmental Farm Plan encouraging

them to be better stewards of the

land, ensuring the future of the British

Columbia agricultural industry.

A further example of All Seasons

continuing effort to reduce

environmental impact is the new

recyclable packaging that was

introduced this past May for all of

their packaged products.

Year-round, you’ll find a wide selection

of All Seasons organic mushrooms,

both of the white and crimini variety,

including the popular portabello

mushroom, as well as shiitake, oyster,

and dried mushrooms.

natural pastures cheeseSince 2001, the Smith family of

Beaver Meadows Farms in the Comox Valley has been making cheese using traditional artisan procedures and following sustainable, world-class standards. The Smith family’s Natural Pastures line of cheese, created at their federally inspected facility in Courtenay, has received 40-plus national and international awards. Recently, Natural Pastures’ Smoked Boerenkaas won

best cheese in its class at the Canadian

Cheese Grand Prix.

The cheesemaking started when

JuneBC Long English Cucumbers

BC Tomatoes: on the Vine, Roma, Beefsteak, Cherry, and Grape

BC Red, Yellow, and Orange Sweet Peppers

BC Green Peppers

Local Strawberries (limited season)

BC Romaine, Green Leaf, and Red Leaf Lettuce

BC Early Nugget Potatoes

BC Oriental Vegetables

BC Zucchini and Cabbages

BC Bunch Carrots, Spinach, Radish, and Parsley

July BC Cherries

BC Raspberries and Blueberries

BC Green and Yellow Wax Beans

Hothouse Grown BC Tomatoes

Hothouse Grown BC Sweet Peppers

BC Green Peppers

BC Carrots

August BC Lapin Cherries

BC Blueberries

BC Apricots

BC Okanagan Peaches and Nectarines

BC Pickling Cucumbers and Dill Weed

New Crop BC White, Red, and Yellow Potatoes

BC Corn

Hothouse BC Tomatoes

Hothouse BC Sweet Peppers

BC Fancy Lettuce

Best of the SeasonA guide to fruit and vegetables

that are at their very best in the summer

< Sockeye Salmon Steaks with Blueberry Chutney. See recipe at thriftyfoods.com

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Switch from oil to a natural gas ENERGY STAR heating system.

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brothers Phillip, Edgar, and Doug

Smith needed to find a home for the

exceptional quality milk they produced

on their third-generation family farm.

Now, the milk they use in their cheese

is sourced from selected farms in the

Comox Valley. Natural Pastures is also

the exclusive producer of Mozzarella

di Bufala from the Fairburn Farms

water buffalo herd in the Cowichan

Valley. Under the guidance of Swiss

cheesemaker Paul Sutter, this pure,

fresh milk becomes delicious hand-

made cheese.

“We only use fresh milk produced

on our selected Heritage Dairy Farms,

which practice sustainable farming and

animal stewardship. The designation

means that the farmers must be good

stewards of the land. The animals

are stress free and live in healthy

environments. Because the cows eat the

local grass and herbs, the milk used to

make the cheese has its own “terroir”

or distinct flavour,” says Edgar Smith.

Grilled Shrimp and Natural Pastures Camembert Stuffed Mushroom Caps. See recipe at thriftyfoods.com

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bergen farms Sustainability is something Jake

Bergen takes very seriously. “I want my

grandchildren and their grandchildren to

be able to farm this land,” he says.

Bergen Farms is a family operation and

has been for the past 30 years. Jake’s

wife Marian is in charge of running

the office and bookkeeping. His older

son James manages Bergen Farms in

Abbotsford, and his younger son Chris

manages Bergen-owned Hilliers Estate

Farms, located in Qualicum Beach. And

there’s a third generation on the way!

For Jake, fulfilling his plan means

taking care of the land, including the use

of drip irrigation systems to water all of

the fields. The fields are scouted on a

weekly basis and soil and leaf samples are

taken to determine which nutrients are

needed. Once the harvest is over, cover

crops are planted to help

tie up the nutrients in

the soil, suppress weeds,

reduce tilling, and prevent

soil erosion.

“The reality of the

situation is that we are

now operating in a global

market. In order to

differentiate ourselves

from competition around

the world, we have to do

something that not many

others are doing and have

a superior product. We

believe that the berries

grown in BC are the best tasting berries

available on the market today,” says Jake.

Bergen Farms has been supplying fresh

fruit to Thrifty Foods for 10 years and

frozen berries since 2007.

“I believe that without the support of

people who have decided to buy local,

Bergen Farms would not exist as it does

today. From everyone in the Bergen

Family, THANK YOU to those who

have supported us all these years.”

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Chocolate Raspberry ShortcakePrep Time: 20 minutes


Makes: 4 servings

• 1-1/4 cups flour

• 2 Tbsp. cocoa powder

• 1/3 cup sugar

• 2 tsp. baking powder

• 1/4 tsp. salt

• 1/4 cup cold butter, cut into small cubes

• 1 large egg beaten with 1/2 cup buttermilk

• 1 pint fresh raspberries

• 1 cup whipping cream

• 2 Tbsp. icing sugar

• 1/2 tsp. vanilla

• Mint sprigs for garnish

Preheat oven to 400˚F. Line a baking sheet with parchment. Whisk the first five ingredients together in a bowl. Cut the butter in with a fork or your finger tips until the mixture resembles coarse meal. Add the egg/buttermilk mixture and stir just until it forms a sticky dough. Turn onto a floured surface. With floured hands, gently pat out into a 1-1/2 -inch thick circle. Cut into 3- to 4-inch rounds; place on the baking sheet. Bake 18 to 20 minutes. Cool to room temperature. Whip the cream with icing sugar and vanilla until soft peaks form. Slice shortcakes in half horizontally; place bottom halves on dessert plates. Top each with whipped cream and raspberries, saving a little of both to decorate the top. Set on the top pieces of shortcake. Decorate tops with small spoons of whipped cream, a few berries and a mint sprig.

OptionsFor a more naughty, adult taste, sprinkle the raspberries with orange liqueur and let stand a few minutes before placing inside the shortcakes. Use a mix of berries in the shortcakes, such as raspberries, sliced strawberries, blackberries, and blueberries, instead of just raspberries.


www.thomasandbirch.com250 381 5123 • 1609 Blanshard & Fisgard

showroomnow openSHOWROOMNOW Open

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250 381 5123 1609 Blanshard & Fisgard www.thomasandbirch.com


> health & wellnessBy Jessalyn O’Donnell, Thrifty Foods Registered Dietitian

re you trying to build muscle on a protein-pumped diet? Do you find

yourself surrounded by empty tuna cans, protein-shake containers,

and egg cartons — all part of your effort to develop athletic strength and

body shape?

A muscle-building diet is more than just protein, and a resistance exercise

program is essential if you hope to gain in the right places. Good muscle

development is essential for all ages and all types — but you should

consider a more balanced approach and a plan that’s built for you.

A

Building strength by broadening

your menu

protein power:

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Handy fact: only a small proportion of

muscle is composed of protein stores —

75% of muscle is actually water!

Also good to know: there is no real

mechanism for storing protein consumed

in excess of immediate needs. Therefore,

extra protein will not build bigger

muscles but will instead be converted to

be used as energy and, in some instances,

stored as body fat.

Eating a surplus of protein can be

costly and could leave you short of fibre,

B vitamins, and antioxidants, especially if

protein replaces essential nutrients in your

diet that are normally gained through a

wider spectrum of food choices.

Here are some essential strategies to

help you maximize your muscle-building

potential, while enjoying a delicious

menu from more than one food group.

strategy 1: start with a training program > Muscles need stimulation

to grow, so a well-designed resistance

training program is essential. Seek advice

from a qualified strength coach.

strategy 2: set realistic goals > You cannot go from scrawny to brawny

overnight. Everyone has different genetic

potential to build muscle. To maximize

growth and tone, be consistent with your

training and diet.

strategy 3: make friends with “good” calories > Don’t short-change

your body by eating too few calories. This

is not an excuse for a junk food binge —

nutritious calories are what your body

needs. Prioritize body composition goals.

Some wish to increase muscle and decrease

body fat simultaneously. The reality is that

losing weight is a product of decreased

calorie intake, while gaining muscle is

achieved with positive calorie intake.


strategy 4: establish protein needs > Let’s put protein needs into

perspective. In most cases, a diet that

provides 0.5 to 0.6 grams of protein per

pound of body weight per day is plenty

for building muscle. note: only a super

athlete, who trains very hard every day

will need the upper limit of 0.6 grams per

pound of body weight.

Taken as a general guideline, this chart

can help you get what you need without

overshooting the mark.

Here are some protein sources and

suggested daily quantity:

tip: Aging is no reason to skip the

protein boost. In fact, you may not be

getting enough protein. As you age,

your calorie intake decreases but your

protein needs do not. Inadequate protein

supply can cause the body to draw on

muscle protein stores for essential body

processes, leading to muscle loss and

weakness, increasing the risk of falling.

Aim to include the amount of protein

in grams equal to half your weight in

pounds. For example, a 130-lb person

needs about 65 grams of protein a day.

food protein

Meat/fish, 100 g 29 g

Protein powder 25 g

Cottage cheese, 125 mL 14 g

Milk, 250 mL 8 g

Cheese, 30 g 7 g

Egg 6 g

Beans, 250 mL 16 g

Peanut butter, 15 mL 4 g

Nuts, 50 g 9 g

Whole grain bread, slice 5 g

Pasta, 375 mL 12 g


strategy 5: pick up some post-workout muscle fuel > What does

resistance training do to your muscles?

It causes muscle tearing and synthesis.

So, your number one priority should be

to repair muscle damage and support

growth. If you skip your nutritious re-fuel

after a training session, you will hamper

your body’s ability to build muscle.

However, when food is consumed

during or after resistance exercise, the

rate of protein synthesis exceeds the

rate of protein breakdown, leading to a

net positive protein balance and muscle

growth. Your nutritious re-fuel could be

any snack that provides 0.45 grams of

carbohydrate per pound of body weight,

plus 10-20 grams of protein, immediately

after training. Eating carbohydrates

stimulates an insulin response, promoting

muscle repair. In addition, ingesting high-

quality protein (e.g. milk or whey) will

stimulate the muscle-building process.

Some post-workout snacks include:

• Bagel with peanut butter and 1-2 cups milk

• 1-1.5 cups protein/fruit smoothie

• 2 cups chocolate milk

• Granola bar and 1-2 cups fruit yogurt

• 1 cup baked beans and 2 pieces of toast

• 1 bun with cheese or peanut butter and 1 banana

• Baked potato and 1/2 cup cottage cheese

Bottom line: You can achieve muscle

growth through a well-designed

resistance program and sufficient calorie

intake from a balanced diet — the

kind of activity and menu variety that

summer weather was made for!

Source: U.S. Department of Agriculture. Values are approximate.

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However, as rewarding as it may be,

gardening isn’t for everyone and, unless

you actually have the space for a garden,

it isn’t even possible! Experience the

satisfaction that comes from gardening

by growing your own fresh herbs in

pots on your patio, balcony, or even in a

sunny window.

Culinary herbs tend to be small plants,

perfect for growing in pots, outdoors in

the warmer months and indoors year-

round. And they are easy to grow and

low maintenance, too.

First, you should decide how big you

want the containers to be (tip: the bigger

the pot, the harder it is to move around)

and what you want to grow. If there are

certain herbs you use all the time, these

are obvious choices. You may also want to

arrange them based on how you use them

in the same pot; for example, Italian herbs

together or all of your favourite Mexican

garnish greens side by side. Depending on

the size of the herbs at maturity, you can

fit three to five plants in a 12" diameter

pot. Good choices include sage, parsley,

Greek oregano, rosemary, marjoram,

chives, thyme, mint, summer savory, bush

basil, tarragon, cilantro, and chili peppers.

You can purchase herb seeds or, to

make things much easier and reap the

rewards a few weeks faster, buy seedlings

— small plants — that can then be

transplanted into your larger pots. Look

for well-established plants that show no

signs of disease or damage.

To grow herbs in pots, you will need

quality potting soil and a pot that has

good drainage (ie, holes in the bottom so

water can drain out). Place a layer of small

rocks or broken pieces of clay pots on the

bottom of the pot. Many people also add

a layer of organic compost over the rocks.

Next, fill the pot two-thirds with the

potting soil then plant the herbs, and top

off with mulch. Water the pots when the

top one inch of the soil is dry which, in

the summer, means daily. If the weather

gets very warm, you may need to water

several times a day and consider moving

the pots into the shade during the

hottest part of the afternoon.

If you are planning to put the herbs

ne of the greatest joys of backyard gardening is being able to pick your own fresh salads and garnish with your own herbs. Preparing the soil, planting

the seeds, and nurturing the plants until they are ready for the salad bowl — the whole process is very satisfying, not to mention healthy and wholesome in a doing-the-right-thing kind of way.

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26 thriftyfoods.com

freshly grown flavourHerbs:

Foil-Barbecued Potatoes with Garlic, Lemon, and HerbsPrep Time: 20 minutes


Makes: 6 servings

• 2, 2 1/2-foot long sheets tin foil

• 6 medium red potatoes

• 4 garlic cloves, halved and thinly sliced

• 3 Tbsp. extra virgin olive oil

• 1 lemon, juiced

• 1/4 cup chopped fresh herbs, such as dill, basil, and parsley

• Salt and freshly cracked black pepper to taste

Preheat barbecue to medium. Layer sheets of foil. Brush top of foil with 1 Tbsp. of the oil. Slice potatoes into 1/4 inch thick slices and arrange in an overlapping single layer on the foil. Place garlic slices between the potatoes. Drizzle potatoes with remaining olive oil and lemon juice. Sprinkle with herbs and season with salt and pepper. Fold the foil over the potatoes and seal the top. Place package on the barbecue, close the lid, and cook 20-25 minutes, or until potatoes are tender.

Per Serving: About 195 calories, 3.6g protein, 7g fat (1g saturated), 30g carbohydrate, 3.2g dietary fibre, 0mg cholesterol, 11mg sodium. %RDI: 2% calcium, 10% iron, 1% vit A, 52% vit C, 12% folate.

on a balcony, take care that you are not

watering the residents below when you

water the herbs! Put deep, protective

trays under the herbs to ensure that they

get sufficient moisture without causing

problems for your neighbours.

If you are placing them under a sunny

window, choose one where the plants will

get four to six hours of sunlight a day.

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AFTERBEFORE


To promote growth and keep the plant

from getting spindly, pinch new growth

off the ends and add it to whatever you

are cooking. You should be frugal with

the fertilizer when it comes to growing

herbs. You will have healthier and tastier

results if you do not over fertilize.

At the end of the summer, if your

plants have been outside and you want

to extend the season by moving them

indoors, it is best to do so a little at a

time. That is, bring the plants in for a

few hours every day (or night) to give

them a chance to adapt to the new

lighting and temperature.

cooking with fresh herbsNo matter what you are cooking,

if you want a little fresh flavour, just

add herbs. Herbs fall into one of two

families. The mint family (Lamiaceae)

gives us basil, bergamot, lemon balm,

lavender, marjoram, and oregano, while

the carrot family (Apiaceae) gives us

chervil, cilantro, dill, fennel, and parsley.

One of the biggest concerns for

cooks is when to add herbs; it depends

on whether they are whole or chopped.

If you are using chopped fresh herbs,

add them at the end of the cooking

process to make the most of the

delicate flavour; chopping releases the

aroma and flavour.

If you are using whole fresh herbs,

they should be added at the beginning

because it takes longer for the flavour

to be drawn out of whole leaves; this

is why some recipes call for fresh

bunches of herbs tied together and

added at the beginning of the process,

and then removed later.

Dried herbs should also be added

earlier to allow cooking liquids to

reconstitute the herbs and revive the

flavour.

Measurement is straightforward:

approximately one teaspoon of dried

herbs is equal to about one tablespoon

of fresh herbs.

The recipe for Sunflower Seed Pesto is a delicious way to use your fresh herbs — you’ll find this recipe, and hundreds more, in the recipe collection

at thriftyfoods.com.

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Everyone loves summer: long, lazy afternoons, picnics at the beach, family vacations — just being outdoors without a coat is wonderful! And when the temperatures rise, what better way to cool off than with an icy sweet treat?

Beat the heat with frozen treats

People have been enjoying frozen

treats for centuries, as evidenced

by the myths and legends

surrounding the origins of ice cream.

While the exact history of ice cream has

been lost, a dig into the past reveals that

the ancient Chinese cooled off with fruit

and ice blends and, later, the practice

caught on in Europe. One legend has

Italian-born Catherine de’ Medici

(1519-1589) bringing sorbets to France

when she went there to marry the Duc

d’Orleans. The story goes that, during

her month-long wedding celebration, a

different ice was served every day, with

flavours including lemon, lime, orange,

cherry, and wild strawberry.

Ice cream came to Canada via the U.S.

in about 1850 when a confectioner named

Thomas Webb started selling ice cream in

Toronto. In 1893, William Neilson produced

his first commercial batch of ice cream

on Gladstone Avenue in Toronto and his

company continued to produce ice cream

at that location for close to 100 years.

History aside, the best thing about

ice cream — as well as other frozen

goodies like fruit pops and yogurt —

is eating it! If you have kids at home

looking for something fun to do, why

not let them make their own frozen fruit

pops? They are easy to make, healthy,

and you can change the fruit and the

juice used depending on what you have

available. If you don’t have a popsicle

mould, you can use small paper or plastic

cups and wooden sticks. To get the basic

instructions, see the recipe for Mango Ice

Pops on page 30. Alternatively, you can

make frozen yogurt pops using the recipe

for Frozen Organic Strawberry and Yogurt

Parfait from the Thrifty Foods online

recipe collection at thriftyfoods.com.

Other delicious, frosty ideas from

the online recipe collection include:

Ice Cream Filled Angel Food Cake with

Fresh Strawberries; Orange-Scented

Strawberries and Ice Cream in Filo Cups;

Peach and Blueberry Shakes; Pina Colada

Shakes; and Strawberries with Cassis and

Mint on Vanilla Ice Cream.

If you really want to have some fun

this summer, why not host an Ice Cream

Social? Ice cream socials date back to

the 18th century but have been making a

comeback in recent years. The concept is

simple: everyone brings the ingredients

and then everyone makes their own ice

cream creations. As host, you choose

a date (afternoons are ideal), arrange

for the location (your backyard or a

neighbourhood park), and set up tables

with bowls, cones, scoops, serviettes,

and spoons. Attendees bring a variety

of ice creams plus garnishes such as

sauces (chocolate, caramel, strawberry,

marshmallow, whipped cream) and

toppings (nuts, fruit, candies, sprinkles).

Pre-moistened cloths to wipe up sticky

fingers and a garbage bag are also a good

idea, especially if you are holding the event

away from home. (See recipes on next page.)

< Ice Cream Pie with Mixed Berry Compote. See recipe on page 30.


Prep Time: 10 minutes

Cooking Time: None

Makes: 8 servings

• 4 cups vanilla ice cream

• 1 graham cracker pie shell (available in the baking supply aisle)

• 3 cups mixed frozen berries, thawed

• 1/4 cup icing sugar, or to taste

• Mint sprigs for garnish

Warm the ice cream at room temperature 15 minutes to soften. Gently pack and spread into the pie shell. (Don’t worry if the shell crumbles a bit; it will hold together once frozen.) Freeze solid. Combine the berries with the icing sugar, cutting the strawberries into halves or quarters first, if desired. Cut the pie into wedges and put on serving plates. Top with berries, garnish with mint, and serve.

What to serve alongside:You can make this cake a richer tasting one by topping the pie wedges with lightly sweetened whipping cream before spooning on the fruit compote. If you love Belgian chocolate (available in the bakery department), sprinkle the topped pie wedges with thin shavings of it just before serving.

OptionsUse fresh berries instead of frozen. When doing so, double the amount of icing sugar used and let the berries macerate (steep) at room temperature 30 minutes to allow juice to exude from the fruit.


Ice Cream Pie with Mixed Berry Compote

shut

ters

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Mango Ice PopsPrep Time: 5 minutes

Cooking Time: None

Makes: 6 ice pops

• 1 cup fresh mango purée (see Note)

• 2/3 cup orange juice

• 1/4 cup fresh lime juice

• 2-3 Tbsp. icing sugar, or to taste

Place all ingredients in a medium bowl and whisk to combine. Divide and pour the mixture into a popsicle mould, insert the sticks, and freeze until solid. Keep frozen until ready to serve. note: To get 1 cup of fresh mango purée, peel 1 large or 2 small mangoes. Cut the flesh into chunks and purée it in a food processor.

Per Serving: About 53 calories, 0.5g protein, 0.1g fat (0g saturated), 13.7g carbohydrate, 0.8g dietary fibre, 0mg cholesterol, 1mg sodium. %RDI: 1% calcium, 1% iron, 17% vit A, 43% vit C, 9% folate.

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DOCKET#: 11-CB3-297 FILE NAME: MM Heartwise Ad FILE FORMAT: Illustrator CS3 CLIENT: COKE CDN

FLAT SIZE: 7.083” x 4.875” FILE SIZE: 7.083” x 4.875” PROOF OUTPUT AT: 100% COLOURS: CMYKSCORE / DIE LINE: NO FILE PREPARED AT: 100%

PROOF#: 2 DATE: 4/1/11 STUDIOARTIST:

STUDIOMANAGER:

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TIME: 4:55 PM CREATIVEDIRECTOR:


> food safety

Summer is a time for leisurely

afternoon walks, whisking kids to

camp, working in the garden, taking

summer holidays, or staying at home

to enjoy the wonderful weather. No

matter how busy you are in the summer,

remember to handle food safely.

Knowledge of safe food temperatures is

critical in preventing the growth of food-

borne bacteria. The key is to avoid the

“Danger Zone” — between 4° and 60°C.

This is when bacteria in food can multiply

rapidly and lead to food-borne illness. The

maximum amount of time your perishable

foods can survive in the Danger Zone

is two hours — or one hour if summer

temperatures rise above 30°C.

You can prevent illness by washing your

hands frequently throughout the day. As

a last resort, waterless hand sanitizers or

disposable hand wipes can be used (if

running water is not available).

picnics, hiking, and campingPack perishable food in a cooler that

keeps food at or below 4°C. Ensure you

have enough ice packs to keep the food

cold. If you use loose ice, double bag the

ice and store all foods in sealed containers

to prevent cross-contamination.

If possible, refrigerate or freeze food

the day before you pack it. This way,

it’s already cold when you put it in the

cooler. When serving food outdoors,

consider nesting the perishable food in a

larger bowl filled with ice.

Place your cooler in the coldest part of

your vehicle when you’re travelling. On

hot days, use the car’s air conditioning,

if you can, to keep food cool.

Keep the cooler out of the sun and

keep the lid closed as much as possible.

You may want to use two coolers, one

for drinks (since it may be opened more

often) and another for food.

Separate raw food from cooked food.

Place raw meat and poultry in sealed

containers and pack them at the bottom

of the cooler to keep their juices from

dripping onto other food. Or, better

yet, pack raw meat in a separate cooler.

Always keep enough utensils on hand

so you can prepare raw and ready-to-eat

foods separately.

Wash fruits and vegetables well

before packing so you don’t need to

worry about it when you get to your

destination.

kids at campStore your lunch in a cool area. If

refrigeration is not available, use ice

packs. You can freeze water in empty,

leak-proof containers to create your own

ad hoc ice pack. You can also pack a box

of juice that has been frozen overnight to

both chill your lunch and become part of

the meal as a cool drink.

food from the gardenIf you grow fruits and vegetables in

your garden, don’t forget that all produce

should be washed well before consuming

— this includes produce grown

conventionally or organically at home.

Wash all fruits and vegetables under

running water just before eating, cutting,

or cooking.

staying at home – grill time!Nothing says summertime like the

smell of food cooking on the barbecue. Remember to keep raw meat and meat juices separated from ready-to-eat food and use clean utensils, cutting boards, and dishes. Raw meat must be cooked to a safe internal temperature to prevent food-borne illness. A calibrated thermometer should be used to confirm that the product is cooked through.

Clean your digital food thermometer in warm, soapy water between temperature readings to avoid cross-contamination.

Following safe food practices, wherever you are this season, ensures that you and your family can enjoy

alfresco dining without a worry.

Cool food for a hot summer

By Linda Dun, Thrifty Foods Food Safety Manager

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Do you dream of warm summer nights

filled with delicious food, friends,

and laughter? What better way to evoke

the taste of summer than with authentic

Mexican food? The flavours are fresh

and at their peak this season — beans,

tomatoes, corn, mushrooms, and more —

with hints of soul-warming spice reminding

travellers of places like Todos Santos and

Barra de Navidad. The good news for

those of us in BC rather than in points

further south? Cooking Mexican cuisine is

not as difficult as you might imagine; with

the right method, ingredients, and a little

practice, it can become a regular menu

choice in your kitchen.

If you have not had the pleasure of

attending one of Maria Elena’s cooking

classes, consider this a little holiday

without the jetlag and hotel tax. As

one of the talented local chefs who

collaborates regularly with Thrifty

Foods, she can show us how to combine

fresh, flavourful ingredients in entirely

new ways. That’s how a simple bag of

groceries can become an adventure!

Maria Elena Cuervo-Lorens was born

and raised in Mexico City. She has

been living in Canada for over 30 years,

revealing her knowledge of traditional

Mexican cuisine through her cooking

classes and cookbooks. The great thing

about her style? She brings traditional

culinary knowledge together with

cosmopolitan savvy — sharing tips on

both home-cooking and sophisticated city

fare. To find out more about Maria Elena,

visit her website mariaelenascookbooks.com.

Buen Provecho!

> chef spotlight

Maria Elena Cuervo-Lorens

PER PORTION

SERV

INGS OF VEGGIES

NEW


Thrifty Foods is proud to support these upcoming events...

While we do our best to ensure the accuracy of information, there may be last-minute changes to schedules. Please check with the sponsoring organization directly.

canadian cancer society’s relay for life nanaimo, june 3-4 | coquitlam, june 4campbell river, june 10-11 | courtenay, june 17-18 | victoria, june 17-18white rock, june 24-25 Canadian Cancer Society Relay For Life gives you and your community the opportunity to celebrate cancer survivors, remember and honour loved ones lost to cancer, and fight back against all cancers. > Info bc.cancer.ca

easter seals 24 hour relay victoria, june 4-5vancouver, june 18-19The Money Mart Easter Seals 24 Hour Relay is a fun-filled, community-based fundraising event that challenges groups of people to run or walk relay style for 24 hours. > Info 24hourrelay.com

jdrf walk to cure diabetes nanaimo, june 5 | courtenay, june 5victoria, june 12Dust off your sneakers and show your support! This event raises awareness and critical donation money in support of finding a cure for juvenile diabetes.> Info jdrf.ca

delta health golf classic | june 9A great golf day at Kings Links, including a barbecue lunch, cocktail reception, dinner, and auctions. Funds raised support the Delta Hospital.> Info deltahospital.com

easter seals waves regatta | june 24-25The annual BC Lions Society fundraiser for children with disabilities promises an exciting weekend filled with boat races, a maritime festival, barbecue, silent auction, and live entertainment. At the Royal Vancouver Yacht Club.> Info eastersealsregatta.ca

victoria international jazz festival june 24-july 3 Summer comes alive with artists like Steve Earle and the Dukes, Madeline Peyroux, and more. Venues throughout Victoria. > Info jazzvictoria.ca

JULY silly boat regatta | july 17Come out for a fun and silly day on the water in support of the Nanaimo Child Development Centre. It’s not too late! Join the fun and enter your team today! Swy-a-lana Lagoon, Nanaimo.> Info sillyboat.com

victoria symphony splash | july 31What could be better than a free summer outdoor concert performed by the Victoria Symphony? Visit the Inner Harbour and take in the sounds and delights of this special day. All proceeds from the snacks sold at our tent directly benefit the Victoria Symphony.> Info victoriasymphony.bc.ca

filberg festival | july 29-august 1The annual four-day Filberg Festival is the art event of the summer! More than 120 artisans, great food, and lively entertainment for all ages at the beautiful 9-acre waterfront Filberg Heritage Lodge and Park in Comox. > Info filbergfestival.com

AUGUSTcampbell river salmon festival august 5-7This family celebration offers merriment, entertainment, and activities for everyone, including the best and biggest sanctioned logger sport competitions in BC. Nunns Creek Park, Campbell River > Info crsalmonfestival.com

symphony in the harbour | august 6Enjoy the ocean breeze and an outdoor concert featuring the Vancouver Island Symphony performing from the beautiful Nanaimo Harbour. Stop by the Thrifty Foods tent for a bite to eat; all proceeds benefit the Vancouver Island Symphony.Maffeo Sutton Park, Nanaimo> Info vancouverislandsymphony.com

grape escape bike tour | august 13-14The fundraising bike tour winds its way among vineyards of the Cowichan Valley to benefit the MS Society.> Info mssociety.ca/bc

JUNE

SUMMER

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> upcoming events


&&Clip SaveO N TH E S E

G R EAT P RO D U C TS. . .

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fresh fresh fresh freshfresh fresh fresh freshOriginal coupon must be presented to receive offer. No cash value; not valid with any

other offer. Plus applicable taxes. While quantities last. Valid at Thrifty Foods stores only. Limit one coupon per item. Coupon valid from June 1 to September 1, 2011.

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PLU# 640

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PLU# 429

Fresh coupons are redeemable at all Thrifty Foods stores and are valid until September 1, 2011.

ALFA ONE RICE BRAN OILOne 500 mL bottle

$1OFFPURDY’S PREMIUM ICE CREAM 473 mL, any flavour

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PLU# 344

NEW OLYMPIC KREMA YOGURT Or any flavour or variety of Olympic Dairy products, 650 g, 500 mL, 250 g, 8 x 100 g, 12 x 100 g, 1.75 kg

$1OFF

NEW OLYMPIC KREMA YOGURT

VEGA SHAKE N’ GO SMOOTHIE300 g, any flavour

$2OFF

NEW

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fresh



PLU# 342

COMPLIMENTS BALSAMIC VINEGAR500 mL bottle

$1OFF

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PLU# 348

SENSATIONS OLIVE OIL1 L bottle, any variety

$1OFF

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PREMIUM ICE CREAM

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Coffee Crunch

French Vanilla

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