a word from the board

Embracing the Darkness and the Light

As we approach the winter solstice, the darkest day of the year, we are reminded of connection to the seasons, to change, to death and rebirth, to darkness and light. The more I pay attention to the seasons, the more rooted I have become. The more I have embraced the seasonal darkness, the more I have welcomed the inner darkness. Solstice is a journey from the outer world to the inner world, and then after a season of darkness, we can transition outward and toward the light. What we learn internally can help us reflect on the work that is being asked to be done as a community and a country.

In the darkness, we are confronted with our fears. In confronting our fears, we learn and can be liberated, we can be reborn. Anyone who does Jungian shadow work is familiar with this. In the “Power of Vulnerability” a talk by Brene Brown, she says that we have to sit with fear as if it were a professor and learn from it. Buddhist philosophy asks us to invite it for tea. Many would agree that this past year with a pandemic and a divisive political climate has been quite dark. Many would also agree we have grown in this darkness. A seed needs darkness to sprout. A perennial needs winter to rest so it can return in the spring.

Having grown up in northern California, I considered myself a light seeker. Moving to Vermont almost a decade ago confronted me with seasons, winter, and darkness. In my first very hard winters here, an older fellow Californian told me it would take me seven winters. That felt long but oddly it was true! I remember reading somewhere that our body fully regenerates every seven years. Seven has always been a powerful number to me, as it is for many. I hadn’t understood my seventh-generation Vermonter husband’s love of winter and the seasonal shifts. They always felt hard for me. Yet somehow in my seventh winter, something clicked. It was a curious journey with a lot of exploration and support, but I got there. I discovered ways to enjoy winter, like a massive tea collection and the ritual of lighting our wood stove. I found hot baths with oil soothing. I also learned mindfulness practices and lots of vitamins that support seasonal affective disorder. I found ways to acknowledge depression and learn from it through therapy. As I cultivated wellness within, I found more energy to cultivate wellness in my family and in my community. Seasonal death guided me to internal death and rebirth.

My work at the college focuses on developing sustainability programs and cultivating wellbeing in people, places, and the planet. I think about sustainability as an interconnected system where everything and everyone matters. I heard a lecture once where a man said that wellness is at the core of social justice work. The field of sustainability used to only be focused on the environment. My work in particular is interested in the sustainability of self. How do we cultivate wellbeing within, mind, body, soul? How do we hold space for people to do that work? As a college student at Middlebury College, I wanted to “save the world”.  As I got older I realized I had to save myself to save the world. So that has become my daily practice. How do I live in alignment with my soul? After that, I ask how am I living in alignment with my husband, my children, my community/my earth. It’s all a ripple effect and if I’m not okay, the rest cannot be okay. We are an undeniably interconnected system. I clearly acknowledge the privilege that comes with this. Therefore, I also continuously ask how do we create more access and more inclusion?

On this cold dark November morning, as I write about the continued darkness and the coming light, I wonder what my future self would say to me. What will life look like in 7 years? Will our country come together? Will we grow with the seasons changing? I believe that we are learning from our collective darkness. Our country is doing its shadow work. We are addressing the injustices that this country was built on. We are going through deaths and rebirths. As a Coop and board that is actively doing anti-racism work, I believe that we are working toward a more just society. It’s messy, and we will make mistakes, but we will keep doing the work. The new era is just beginning, and many folks are waking up and remembering we are stronger together. Seeds of justice and hope are being planted and cultivated in the darkness. For someone who used to fear the darkness, I now say please come in for tea and let me listen and learn.

Sophie Esser Calvi is a Middlebury Natural Foods Co-op Board Member












Working Toward Dismantling Racist Systems

As the Movement for Black Lives has taken hold across our country, no doubt many of you, like me, have been reflecting on how we are in many ways complicit in perpetuating racism and white supremacy and are learning what we can do to uproot these systems. Your board is doing this work too, focusing on both educating ourselves and developing policies that focus on diversity, equity, and inclusion (DEI). This work is meant to help us track the DEI work we are currently doing, and challenge us to continue to do more and better for our Co-op.

I am proud of the work that the Co-op has been doing in this area. One example is the work our Marketing, Education & Membership (MEM) team has been doing to support local farmworkers. In collaboration with the Open Door Clinic (ODC), the MEM team was able to visit with farmworkers at five area farms. While the ODC provided flu shots, our team signed farmworkers up for the Food For All Program. The Food For All Program provides all income-eligible individuals and families in Addison County and beyond free membership to the Co-op and a 10% discount. This program is one of the ways we are meeting our goal of supporting the health and well-being of our whole community. In addition to this direct outreach, the Co-op has also been collaborating with the ODC to develop a food pre-order program for farmworkers. This program will provide an easy way for farmworkers to order cases of select products and receive the 15% case discount on top of their 10% Food for All program discount! The Co-op and ODC were excited to launch a pilot of this new offering in the spring but unfortunately had to hold off on the start due to the COVID pandemic.

An important part of dismantling racist systems is a better understanding of historical and ongoing racial inequalities. In the next six months, I, along with several of my fellow board members, am participating in the Abolitionists Challenge. This program is designed specifically for people involved in the cooperative movement to understand how we can commit to ending white supremacy in both our cooperatives and the larger society. I am excited to be learning alongside others in the Co-op sector from across the country and am hopeful we’ll be bringing back new ideas for how we can continue to push ourselves to do better here in Middlebury, and across Vermont as well.

While we have made some steps like those I’ve listed above, as I dive deeper into this learning, I am understanding that this is work we must continue to do every day, month in and month out, for decades to come. As we continue to listen and learn about the needs of our community and understand how we can be increasingly a part of dismantling the systems of oppression in our country, I am hoping you’ll join us on this journey. If you have thoughts or ideas of things our Co-op can do in this vein, please share them with us.  Please feel free to email the Co-op Board or Co-op Marketing, Education, and Membership staff with your ideas and reflections.

Erin Buckwalter is a Middlebury Natural Foods Co-op Board Member

Thank you.  Masking up for each other 

I have asthma.  And, yet, we joke a little in our house about masking up – even as we know it is deadly serious – because we don’t enjoy wearing them. However, we do wear them because we believe in public health. I want to protect you and I do hope you will protect me. If we all mask up my immune-compromised son and 90-year old mother who are part of my family pod may be protected as well. Plus, I really don’t want to get the virus myself, I am a woman in her mid-60’s, with asthma.

Sewing Masks

“Be Mask-u-line,” I say to the men in my life. As I produce yet another version of a 3-layer cotton mask, with adjustable straps (the 7th iteration in design as I try to make a safe mask that someone can comfortably wear all day), I say, “Let me mask-u-late you.” 

The fact that wearing a mask has become politicized is not new. We have been here before. Folks refused to wear masks during the 1918 flu pandemic, which killed upwards of 50 million people.  The idea that personal freedoms are infringed was argued with the introduction of seat belts and numerous industrial safety modifications. 

I am amazed: how can it be that, in our country, thinking about the safety of the collective has, for some, become a personal affront? Some politicians would have us think that caring about the collective smacks of “socialism” or, even worse, “communism,” rather than the golden rule “Do unto others as you would have them do unto you,” or “Love thy neighbor as thyself.”  It does not make sense to me.

We Have Already Been Here

Luckily at MNFC, mask compliance is at 99.9%.   I thank you for wearing a mask, distancing, and looking out for others as well as yourself.

As a member of the MNFC Board of Directors, let me say that I am particularly grateful for your protection of our hard-working staff who are on the line as essential workers. They see hundreds of people a day as they clean, stock the shelves, help and serve you. Thank you for caring both about them and about yourself.


Masks on line

Here are some reminders about wearing a mask.

  • Everyone can wear a mask safely, regardless of age. Some folks do have underlying medical respiratory conditions that make it a little harder to breathe, but for most people wearing a mask will not impair oxygenation or ventilation. Check with your health care provider about your oxygen capacity, if need be. MNFC provides both masks and transparent face shields for our customers.
  • The COVID-19 virus itself is so very small and does not travel through the air alone. It hitches a ride on tiny droplets of saliva and water that are exhaled when folks cough, sneeze, sing, and yell. An N-95 mask has multiple layers of fibers that carry an electrostatic charge that helps trap the tiny particles. But N-95 masks are needed in hospitals and are not readily available. Still, there are studies that demonstrate there are several kinds of masks that effectively trap exhaled air and respiratory droplets, thus protecting people surrounding a mask wearer.
  • Three-layered cotton masks work. Knitted masks do not. Buffs and bandannas do not offer much protection but are better than nothing. Check out this Washington Post article on a study for more information. When masks are worn, there is a demonstrated decrease in viral transmission.
  • Finally, keep the Three W’s in mind to take care of yourself and others:
  1. Wear a mask
  2. Wash your hands
  3. Watch your distance

We can stop the transmission of the virus if we all follow the Three W’s together! 

 Thank you for caring.

Kate Gridley is a Middlebury Natural Foods Co-op Board Member

The Year of Clear Vision

Every New Year, I learn a new slogan for the upcoming year. As the year 2020 approached, I began to see ‘the year of clear vision’ trending.

Seven months in, I see the truth in that slogan. This year has brought to light institutional racism in a way that has captured our countries attention.  This form of racism is embedded as a normal practice in our society. It has led to discrimination in the sphere of employment, housing, and education to name a few.  Throughout the year, I have had to be honest with myself, reflect on my experiences, reflect on the way I chose to raise my two black identified children, and reflect on the way I engage with my community.  My reflection has reaffirmed my desire to be a part of my community. I choose to do this by sharing my perspective gathered from my experiences as a young black woman, a mother, and a full-time professional – a perspective that is unique in our predominantly white population.

I am Esther Thomas, your newly appointed board member. My children and I moved to Middlebury a year ago and have fallen in love with this town and the Co-op.

Last year, I started a nationwide job search and on my list of non-negotiables, I had to find a market that would help support my whole food plant-based diet. After an initial Skype interview, I was invited to come to an on-campus interview at Middlebury College. During my stay in Middlebury, I visited the Middlebury Natural Foods Co-op. As I walked every aisle, I noticed my household staples such as liquid amino, nutritional yeast, vegan ice cream, and the greatest wheat-free vegan cake – I knew if offered the position I could comfortably accept.

And, here I am.  Several months after becoming a Co-op member, I learned of the opportunity to possibly run to become a board member and I was thrilled.  I believed it was a great way to be apart of my community and share my perspective. When a position opened mid-year I was happy to accept the invitation to join the board.  As a new board member, I am still learning the ropes. I listen more than I speak but chime in when I deem necessary. It has been my pleasure and honor to serve you. I look forward to continuing my contribution.

Esther Thomas is a Middlebury Natural Foods Co-op Board Member


Our Racist Food System

At a rally in Middlebury a few weeks ago to protest police brutality against Black people, a pick-up truck full of young men sped by the line of protesters and one leaned out the window to yell, “All lives matter!”.  Maybe he thought he was being clever, but clearly it’s important to keep pointing out why Black lives matter in particular.  We are seeing the many ways police target people of color— it’s nothing new, but impossible to deny with video-cams and courageous citizens filming assaults on their smartphones.

If indeed all lives matter, why do Black Americans consistently have fewer opportunities to lead long, healthy lives? And why are people of color up to five times as likely to be hospitalized or to die from COVID-19 as whites? Although injustices in the ways police and courts treat people of color compared with whites are a huge reason, many of the answers are baked into our food system.  This food system has been exploiting people of color from plantation days through the present, stealing their land, and denying them access to resources, information, and markets that are open to whites.

We now know that dying from COVID-19 is much more likely for people who have diabetes, obesity, or other diet-related diseases. Diet-related diseases are more common among people of color:  for example, diabetes affects 7.5% of the white population in the US, but 11.7% of Blacks, 12.5% of Latinx, and 14.7% of Native Americans.  People of color have more diabetes and other diet-related diseases not because they prefer to eat less healthy food, but because healthy food is less accessible and affordable where they live.

Poverty affects the ability to buy healthy food, and people of color are more likely to live in poverty than whites.  The percentage of white people in poverty in 2018 was 10.1%, but 20.8% of Blacks, 17.6% of Latinx, and 25.4% of Native Americans.  Reasons include big differences in assets held by each race (part of the legacy of redlining), wage and employment discrimination, and the shockingly high rates of incarceration for Blacks and difficulties getting a job after being released.  Claims for economic reparations are getting more visibility, as the US learns more about the economic disadvantages borne by people of color.  Poverty affects access to education too:  plenty of white people have poor diets, but their ability to get well-paying jobs and learn how to improve their health through education is greater than the opportunities open to people of color.

Finally and perhaps most perversely, people of color hold most of the lowest-paid jobs in the food system: farmworkers, food-processing workers, meatpackers, supermarket stockers, etc.   These jobs have finally been recognized as “essential”, but fair compensation, protection from COVID-19, and access to healthcare and childcare haven’t followed.

Our food system doesn’t have to exploit people of color.  But we’ll need to accept paying the true cost of food (and accept subsidizing more federal food assistance for people whose wages won’t cover that cost).  Our expectation of cheap food makes us complicit in this exploitative system.

Molly Anderson is a Middlebury Natural Foods Co-op Board Member

No, Our Food Supply Chain is Not Breaking!

You may have seen the full-page ads that Tyson Foods put into the Washington Post, New York Times and Arkansas Democrat-Gazette on April 26, warning “The food supply chain is breaking” and “millions of pounds of meat” will disappear from the supply chain.  It’s very true that COVID-19 has hit hard in huge meat-packing plants owned by Tyson Foods, JBS and Smithfield Foods; and many were forced to close as nearly 12,000 meat-packing and food processing workers have tested positive for COVID-19 and 48 have died.  Donald Trump issued an executive order to re-open closed plants soon thereafter, saying that they were “essential infrastructure”; but re-opening doesn’t depend on whether workers receive sick-time, adequate personal protective gear, health insurance or any other protection from the devastation that COVID-19 could wreak on workers and their families.  Nor whether undocumented workers (estimated to make up half of meat-packing plant workers) will have at least temporary protection from deportation.  Now meat-packing plants refuse to release figures on how many workers are testing positive within their plants, only saying that they will close if more than 10% of their workers get sick.

In contrast, while in Middlebury the coop has seen missed deliveries and shortages of some items, we’ve also had an abundance of good food available to us; and as of this writing, not a single worker has tested positive for COVID-19.  Coops are thriving around the country now, as are subscriptions to CSAs.  So what’s going on here? 

First, we need to recognize the differences between an industrial food system and a more localized and relational one.  Industrial food systems like the one Tyson is part of are organized to maximize profit for their stockholders;  Smithfield’s CEO Ken Sullivan assured his Board that he would keep the plants open so that they could continue selling pork to China, where prices were 4-6 times higher than in the US (ironically, because another virus, SARS, which originated in a Chinese Smithfield plant, had killed such so many Chinese pigs that prices swooped up).  And indeed, now that Smithfield has re-opened the Sioux Falls, ND, plant that was the first epicenter for COVID-19 cases, sales to China have soared even as some parts of the US still have meat shortages.

Our Coop does not operate for maximum profits, and that’s one reason prices we charge are sometimes higher than prices for the same or similar items sold through supermarkets.  The Coop tries to sell at fair prices that allow our employees to get decent wages and benefits, compensate farmers fairly for their time, and allow them enough to give their workers decent wages, and provide for community needs such as pantries.

Second, remember that Smithfield pork sausage and Tyson chicken are not essential to health and well-being.  The idea that these plants are essential infrastructure is ludicrous.  That makes the fact that so much of the agricultural bailout for COVID-19 is being scooped up by the biggest farms and businesses even more disgusting:  small-scale farmers are hardly seeing any relief for their loss of business. While most families are getting checks of merely $1200 plus $500 per child, the largest farmers can now get up to $250,000 per person from the new Coronavirus Food Assistance Program, with farm corporations receiving up to $750,000.  Contracts for the poorly-conceived food boxes that USDA plans to distribute to food banks are likewise going to big companies like Borden.  And none of the money ear-marked for COVID-19 relief is going to farmworkers, including the people keeping most Vermont dairies going. The money from USDA would be far better spent boosting SNAP (the Supplemental Nutrition Assistance Program) so that people can buy what they need. SNAP isn’t perfect, but it’s the best social safety net we have. 

Third, the producers, processors and packers who serve the coop are mostly small and medium-scale.  We know many of them personally and we can visit their farms or businesses to see what they do.  They don’t pack workers in tight quarters where they are almost guaranteed to get sick or tell them to use hairnets as face-masks (as Smithfield did).  Similarly, our meat suppliers aren’t using industrial-scale confined-animal feeding operations (CAFOs), where animals easily transmit diseases because they are packed into unhealthy spaces.  Our Coop seeks out ethical suppliers who aren’t trying to short-cut labor and environmental laws.

And finally, it’s the small-scale and local food systems that have been able to adapt most successfully to COVID-19.  They are the most resilient food systems.  Industrial systems still haven’t been able to shift, months after COVID first emerged.  Resilience is hugely important.  This pandemic is not the last crisis our food system will face; pandemics are increasingly likely, given the ways that wildlife habitat is being destroyed and how we live today.  Climate change will create more crises.  Do we want to rely on our local farms as much as possible, or do we want to put our faith with the John Tysons and the Ken Sullivans?  As meat-packing workers have realized painfully, “they don’t care about us”. 

Local farms aren’t the whole answer:  even the coop can only source 37% of our food locally and local farms can’t provide many of the things we like, such as bananas, coffee and chocolate.  With good legislation that gets more land into profitable farms, we could raise the potential for food production considerably in Vermont. That said, the most pragmatic upper limit for local and regional food is about 75%, since we don’t have the capacity to grow enough grain here.

The Coop cares deeply for all customers, as well as its producers.  As member-owners your continued support will make a difference in how well the coop can show that care:  Dan Barber from Stonefield Farms in New York recently surveyed small-scale farmers and 1/3 of them said they anticipated being bankrupt by the end of this year.  While small-scale farms are ramping up production, labor is hard to find and they are worried customers will switch back to the cheapest food sources as soon as they can. 

We don’t need cheaper food in the United States, we need laws and regulations that ensure a social safety net of reliable, healthy food for everyone (SNAP is a start, but woefully underfunded) and opportunities for decent work.  The coop business model is one of the best alternatives for a food business that demonstrates care for producers and eaters alike.

Molly Anderson is a Middlebury Natural Foods Co-op Board Member

A Fine Balance

I have had the pleasure of serving as the Middlebury Natural Food Co-op (Co-op) Board Treasurer for the past four years. For me, this time of year always includes working with Glenn Lower (GM) and Steve Koch (Finance Manager) to develop the annual budget for the next fiscal year. The Co-op is no longer a buying club nor a mom & pop operation. It is a robust and thriving food cooperative that employs 115 staff members and serves 5,500 member-owners. I mention this because our Co-op has grown and evolved in the past 40 years into a complex organization.

Building an annual budget is a bit like putting a puzzle together. In the case of the Co-op, the process starts with projecting annual sales for the next fiscal year. Think of annual sales as the frame, or border, of the puzzle and the remaining puzzle pieces as all the competing needs and priorities that must be considered, sorted by color to make up the interior of the puzzle. Believe it or not, there is an art to building a realistic and financially sustainable budget!  It requires looking at past performance, current trends, and imagining a desired future state.

            The Co-op’s annual budget process is guided and informed by our Mission and End Statements:

Mission Statement:

The Middlebury Natural Foods Cooperative is a democratic, member-owned cooperative committed to providing healthy, competitively priced foods; encouraging ecologically sound and healthful patterns of production and consumption; and responding to members’ needs accordingly.

 Ends Statement:

Our cooperative exists so that Co-op member-owners, customers, and the community benefit from:

  • Healthy Foods
  • Vibrant Local Economy
  • Environmentally Sustainable and Energy Efficient Practices
  • Co-operative Democratic Ownership
  • Learning About These Values

The “Ends” guide day-to-day operations, inform decision making and serve as a constant reminder of the purpose of our cooperative. The Ends represent our cooperative values. As you can imagine, there are many competing priorities to consider and balance as we create a budget that aligns with our mission and values and is financially sustainable.

The Co-op strives to provide the fairest possible prices to customers and at the same time provide fair compensation to employees and fair prices to farmers/producers. During the past year, there has been a lot of discussion about the minimum wage on a local, state, and national level. The Co-op has followed this public conversation and recently committed to bringing the lowest-paid positions up to $15/hour by March 31, 2021. This decision was made thoughtfully and took into consideration the current and long-term impact on the budget. This is one example of the thought and consideration that goes into building a budget that reflects the Co-op’s commitment to staff and a vibrant local economy.

I will close with a simple graphic depiction that Glenn often shares at the annual meeting. Imagine $1 in sales and how it is sliced up by big expense categories.


As you can see, 65 cents of every dollar go toward paying fair prices to farmers/ producers and 22 cents provides fair compensation (wages & benefits) to employees. The remaining 11-12 cents cover other operating expenses (administration, physical plant, promotions, governance, taxes, loan interest, Patronage dividend) leaving a small net profit (1-2 cents of each dollar). The net profit is saved for reinvesting in the future community co-op.

Managing and operating within a financially sustainable budget is a bit like walking a tight rope. It requires focus, foresight, and commitment to balancing all the demands of running a business while embracing our Co-op mission and values.  

Lynn Dunton is a Middlebury Natural Foods Co-op Board Member

Our Invisible Neighbors

The Coop hosted a public talk last month by Dr. Teresa Mares, an anthropology professor at the University of Vermont.  Dr. Mares gave a presentation on farmworkers and food justice in Vermont.

In her 2019 book, Life on the Other Border: Farmworkers and Food Justice in Vermont, Dr. Mares explores the personal vulnerability and food insecurity experienced by migrant farmworkers in our state, and analyzes the inequities, fear, and invisibility experienced by those who sustain our dairy industry.  She speaks to these farmworkers’ humanity and resilience; their efforts to remain connected to the foods and customs that link them to their homes and families of origin.

While most of us take our ability to move freely about the state to shop for food for granted, nearly 95% of the migrant farmworker population in Vermont lacks personal transportation, despite the passage of legislation that allows state residents to obtain driving licenses regardless of citizenship status. Access to grocery stores (and healthcare) typically depends on the assistance and support of the farmers who rely on this workforce; or on volunteers.  This disenfranchised and vulnerable population is uniquely challenged to access these basic necessities. 

It is difficult for most of us to relate to these challenges and as a Coop Board, we want to understand our place as buyers and sellers of Dairy products produced in Vermont. In addition, there is a well-founded fear among migrant farmworkers that visiting a local grocery store, farmers market, or food shelf could result in detention or deportation. There is a reluctance to speak Spanish in these public spaces, and efforts are made to call as little attention to oneself as possible.

An estimated 1000-1200 farmworkers reside in Vermont, and it is calculated that nearly 70% of Vermont’s milk originates from dairy farms that rely on the work of migrants. Although these workers pay taxes and contribute to Vermont’s economic wellbeing and food security, there is an illogical disconnect between these farmworkers and their own access to food.  Work schedules can approach 70 hours a week, thus there is little time in the day to prepare and eat wholesome meals.

Dr. Mares’ presentation highlighted the following topics:

  • The reality and life experience of migrant workers and their families who sustain Vermont’s dairy industry include a deep connection to family, both local and beyond, along with considerable knowledge about agriculture. These are resilient individuals with a strong work ethic and a desire to be self-reliant, despite the challenges of limited access, choice, and opportunity.
  • Vermont is a border state and, as such, migrant dairy workers face many of the same dangers as migrants at our southern border. The reach of Immigration and Customs Enforcement (ICE) extends up to 100 miles from the Canadian border, thereby presenting very real obstacles to food security, a healthy diet, and the overall well-being of workers and their families.
  • Huertas means “kitchen gardens” in Spanish and the Huertas Project is a collaboration with volunteers and undocumented farmworkers that promotes growing and preparing food that has cultural relevance and helps diminish food insecurity. Participation in this project, which has largely been in Franklin County, has allowed workers to demonstrate their agricultural knowledge and skills, though gardens are often situated to reduce visibility from the road and therefore attract little attention.  Efforts to expand this project to Addison County are important.

Dr. Mares’ presentation concluded with a multitude of questions from the engaged group. Speaking for myself, this was a beginning step in education about the unseen group of hard-working people who underpin our dairy industry.  Next steps would include:

  • Learning more about how our agricultural system and immigration policies are misaligned and how this has an impact on our overall food system in the United States.
  • Exploring opportunities to become involved in actions that promote greater interaction with these invisible members of our community, and promote diversity, equity, and inclusion of these neighbors.
  • Investigating affiliation with existing local groups that have established trusted connections with migrant dairy workers and engaging in activities that would alleviate food insecurity and promote access to foods that meet the cultural preferences of Latinx workers and their families.

For more information about this topic, please see an earlier post on our blog:

Exploring Farmworkers and Food Justice in Vermont

Louise Vojtisek is a Middlebury Co-op Board Member

Living by the Seasons with Healthy Food

If the 40 degree morning temperatures and the large V’s of Canada Geese I have seen fly south since the end of August are any indication, winter is once again around the corner.  For me winter is uninvited, fairly predictable, and mostly a welcomed “guest” because I am ready for soups and curries, and cozy quiet evenings snuggled on my couch with a book. In the Chinese Medicine world, this time of year is marked by a turn inwards. Yang peaked a number of weeks back and we are now officially in Yin season, with Yang receding back down into the roots. We can no  longer reach for the sun for all our nourishment; we have to rely upon the foods that have gathered up the sun/yang energy to sustain us.  We go inwards, relying on the stores of summer’s natural vitamin D and the harvests that have been cultivated by the many local farms in our community.

Luckily, fall comes before winter.  Fall always brings such a mixed bag for me, the excitement of a new school year, the bounty in the gardens, the relief of hot, humid summer days, and also the loss.  The end of casual backyard barbecues with local brews and spirits, and a good corn hole competition, not to mention the local veggies straight from the farm to our plates.  My family and I are now thinking about curries and stews – warming foods. 

I have relied on the access to healthy foods at our Coop for more than 21 years.  I am so proud that one of our Ends commits our cooperative to the mission of providing healthy foods.  We all benefit from this commitment and access.  I know this access is a privilege; one I never take for granted.  As years have unfolded and the seasonal cycles change, so has the kinds of foods my body needs to stay healthy.  The foods that kept my microcosm healthy in 1998 are very different than what is healthy for my system today.  At the same time, my family’s eating patterns have also shifted significantly during this same time; my college kids even admitting that white refined sugar and mainstream processed foods really do make them feel sick.  So, come winter, all I want to do is go deeper into that commitment to eating healthy food.  Won’t you join me?

I am sharing a very simple curry recipe that my family regularly enjoys when the seasons turn Yin. It’s dairy and gluten free and can be made vegetarian or with pork, chicken or shrimp.  All the ingredients can be found, any day, at the Coop. How blessed are we?

Nadine’s Lentil Curry with rice

2 cans guar-free coconut milk

4 tablespoons red curry paste

1 quart veggie broth

3 medium carrots, chopped in 1 inch pieces

Half a green cabbage, shredded

2 cups broccoli florets

2 medium zucchinis, chopped in 1 inch pieces

1 cup red lentils, rinsed 3 times to remove starches


1 pound of chicken breast (or pork or shrimp) cut into ½ inch strips

and/or 1 pound of drained tofu, cut into ½ inch strips

  1. Combine coconut milk, curry paste and broth in dutch oven and bring to boil, partially covered
  2. Add all vegetables and lentils, and simmer for 25 minutes, covered
  3. Add meat option or tofu, simmer for another 20 minutes until cooked through, covered
  4. Serve over jasmine rice (or short grain brown rice for nutty flavor addition); finish with chopped cilantro, a hot sauce of your choice; a drizzle of toasted sesame oil and toasted curry cashews, and a generous squeeze of lime.

Notes:  Add 2 tablespoons of fish sauce and one tablespoon sweetener towards the end of cooking (I use granulated date sugar) for more of a Thai curry flavor.  And, if too thick, thin it down with more broth and/or more coconut milk.  If too thin, add more lentils, a bit at a time.  Adjust curry paste to taste.

Nadine Canter Barnicle is a Middlebury Natural Foods Co-op Board Member




Keeping it Clean AND Healthy

Would you believe it if I wrote that doing laundry has been bringing me joy recently? It’s true! Ever since I learned how to make my own non-toxic, low-waste laundry detergent, I feel immense satisfaction and joy knowing that I’m taking a daily step to keep my family healthy and reduce our footprint of single-use plastics.  
As fellow Co-op shoppers, I don’t have to tell you about the importance of minimizing our exposure to synthetic chemicals. For many families, mine included, it was easy to grasp why I would want my food to be organic to minimize the number of toxins I put into my body. Grasping the significance of non-toxic body, beauty, and household cleaning products, however, can be harder, and take more convincing. Many of us have brand loyalties dating back to our childhood, and we associate the smells of these products with cleanliness. 
Unfortunately, these smells are frequently a daily source of toxicity in our lives. Our skin is the human body’s largest organ. Therefore, what we put on top of our skin is just as important, as what we put in our mouths. Companies are not required to declare the ingredients of these “fragrances,” which are in fact derived from petrochemicals. These synthetic chemicals are carcinogens and are also known to disrupt the endocrine/hormonal system, which is important for everyone, but particularly young women and girls.
Luckily, our Co-op has a wide array of non-toxic household cleaning products, as well as body and beauty products. If you want to take it a step further, reduce waste, and save money, it’s easy to make your own products using ingredients from our Co-op. For a no-brainer switch, try making your own antimicrobial bathroom and kitchen cleaning spray. Combine equal parts white vinegar and water in a spray bottle, and add 5-10 drops of tea tree, lemon, or grapefruit essential oil. That’s it! 
And what about my joy-filled laundry detergent? After doing laundry every other day because of my daughter’s cloth diapers, I felt frustrated by the number of single-use plastic detergent bottles we were going through. Making my own has been absurdly easy, and effective even on stinky diapers. The main ingredient is baking soda, which is naturally derived, and is so abundant that we are at no risk of depleting our domestic sources! To make the detergent, I first picked up a used bucket from the Co-op to mix the ingredients in. You often see used feta cheese buckets from the deli by the door, next to the magazine swap area. Next, I repurposed a scoop from a finished container of protein powder to use as the measuring scoop. Zero waste! 
Here’s the recipe–it will last months, and costs just pennies per load. Add 1-2 tablespoons per load.
  • 2 cups baking soda (available in the Co-op bulk department)
  • 4 cups washing soda (A derivative of baking soda. Make your own by spreading a layer of baking soda on a cookie sheet and baking at 400 degrees for 1 hour. Or, purchase separately) 
  • 4 cups borax (a naturally occurring mineral) 
  • 10-20 drops of your favorite essential oil from the wellness department 
Amanda Warren is a Middlebury Natural Foods Co-op Board Member.