BACK TO SCHOOL (OR WORK) WITH NUTRITIOUS AND DELICIOUS LUNCHBOXES….

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BACK TO SCHOOL (OR WORK) WITH NUTRITIOUS AND DELICIOUS LUNCHBOXES….
17th February, 2016

By Danielle O’Donoghue

Busy, active kids (and adults) need a healthy, nutrition packed, lunch to keep their energy levels high and help them focus and concentrate into the afternoon hours before home time. Many of us have the best intentions but often fall into ruts or dependence on easy packaged foods and snacks when our schedules fill up and our motivation fades. The more you can do from scratch the better. Packaged and processed foods are minefields of refined sugars and salts, unhealthy refined vegetable oils, like canola, and flavours, preservatives and other nasties that we’d all rather our children didn’t eat. Here are some ideas to inspire. Use or change them to work for you and your child/ren…

lunch ideas with Danielle

 

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with Robin Johnson

ROBIN'S SEEDLINGS

‘With the wet and humid weather we have experienced in the upper mountains this summer, my newly germinated seedlings have been very susceptible to “Damping off”. I have lost about 5 trays of seedlings over the last 3 or 4 weeks.  Seedling “Damping Off” is when the root of the newly germinated seedling collapses. The trick is, at this stage of the young plant’s life, to provide a steady clean flow of air.’

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NEW IN STOCK
18th December, 2015

New Food! The Big Chill
It has been a big month of new products. We have a new drinks fridge and a freezer. We have increased our range of Parker’s drinks to keep you cool as the days get warmer.

FROZEN BERRIES

Bulk toasted paleo muesli and bulk toasted chia and psyllium.
Super Food Bars with Goji, Chia and Inca Berry flavours by the Health Discovery Company.

The much loved Inana date cakes are back!

Introducing our new freezer!
This includes organic Elgin frozen baby peas and berries, fantastic staff favourite Sundian veggie burgers, The Pastry Pantry gluten free pastry and just in time for summer – Luz and CocoLuscious vegan ice cream!

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CO-OP FESTIVE SEASON
18th December, 2015

INSEASONNOW

BUY LOCALLY GROWN

DECEMBER
Cherries, raspberries, plums, coriander, globe artichokes, parsley, mint, sorrel, garlic, lime leaves and rocket.

FROM THE MARKET
Tomatoes, cherries, figs, watermelons, peaches, apricots, nectarines, honeydew melons, Ruby Red grapefruit, garlic, basil, beans, cucumber and cabbage.

EATING FOR YOU
16th December, 2015

Eating for You: your personal guide to mindful eating and living for health and wellbeing, by Sallyanne Pisk, nutritionist and accredited practising dietitian, is now available at the Co-op. This newly released book explains that we are all different, so no one way of eating suits everyone. Eating for You introduces 10 Principles that integrate Western science and the Eastern wisdom of mindfulness to guide you in personalising your way of eating and living. You are encouraged to know yourself, know your food and know how to introduce and live with change. Eating for You is ideal if you are interested in food, wellbeing and making changes to your way of eating for health reasons. Eating for You comes with a free copy of a workbook to support you in introducing new choices that will benefit you. Sallyanne writes a weekly blog, is on Facebook, and distributes a monthly e-publication, Nourishment, for your mind and body.

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STOCK REPORT END OF NOVEMBER 2015
26th November, 2015

DSC00463

Did I mention Cashew Cheese from Peace Love and Vegetables  in my last report? Well, yes I did but I wasn’t prepared for the word-of-mouth marketing campaign which has made this yummy vegan specialty the hit of the season. Demand has been so high that we’ve been unable to keep up, but hopefully the latest delivery will keep the fridges full for all.
One amazing new product that isn’t competing for fridge space is amazingly (yes, I know I’ve repeated myself) a long life tofu from the superior soy makers Bonsoy. Great for camping or just at home, this Nigari Tofu is perfect for soups, stir frys, salads, sauces, baking, dips and desserts!

Summer seems to be here (well at least for a couple of days of the week before we return to those cold, misty, drizzly mountain days) so some great new products include crunchy kale chips (which are the most  more-ish snack we’ve ever had) and some crunchy salad sprinkles marketed under the catchy name ‘Pimp My Salad’ (and for once, I kid you not) which are both great picnic hits to go along with our always fresh greens from Lins Organics.  Stone fruit is now here in abundance with some great tasting apricots and fresh- off-the-tree new season apples are proving as popular as ever.

Our gluten-free pasta range has suddenly been greatly expanded with an amazing looking range from Nutritionist Choice including some handy instant noodles: Mushroom and Brown Rice and Miso and Brown Rice. In fact our shelves are beginning to bulge with so many products that you’ll just have to come and look for yourself!
Mike Patterson

2015 MEMBER SURVEY SUMMARY
26th November, 2015

The Co-op 2015 member survey had a fantastic response, attracting 403 respondents. That’s about 1/5 or 20% of the current membership. 287 responded to an initial email call out, 93 through Facebook, the newsletter or an email reminder, and 23 completed a paper survey or interview at the shop. Thanks to everyone for sharing your thoughts.

Good Food that Doesn’t Cost the Earth

It’s lovely to report that over 86% respondents agree that they ‘rely on the Co-op to provide Good Food that doesn’t Cost the Earth’ with 75% feeling comfortable buying anything from the Co-op knowing they are purchasing well-chosen products.

What Co-op Members Eat

gluten-free-signJust over 72% identified as either having a wheat/gluten allergy or non-coeliac gluten sensitivity, or choose a gluten/wheat-free diet. Paleo and sugar-free were the other most commonly mentioned dietary variations.

When we asked When you choose food,  which of the following matter to you?  the most common factors picked were: freshness, quality, nutrition, taste, organic status and sustainability. The next most common were: price, ethics, local food miles and concerns about cruelty.

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ALISON TESTS BEAUTY AND THE BEES SHAMPOO BAR
23rd November, 2015
 beautyandthebees

My scalp is normal – sometimes oily. I have dry, greying, curly hair that can go frizzy easily. My favourite shampoo was discontinued over a year ago and I have tried many different shampoos this year. I have always been interested in solid shampoos, but a bit nervous about using them, so I gave the Beauty and the Bees Goat shampoo bar a go. I loved it! It washed my hair without giving it that horrible squeaky feeling and my hair was silky clean without being frizzy. I’ve finally found my new favourite shampoo.”

After using bar shampoo, smooth hair cuticles by rinsing out any remaining soap to restore your hair’s pH balance. We strongly recommend a simple natural acidulated cider vinegar rinse (2-3 tablespoons of apple cider vinegar in 1 litre of warm water).

The easy way to do this is to put a couple of tablespoons of apple cider vinegar and Herb Rinse into the bottom of a one or two litre plastic jug, fill from the showerhead and use after shampooing, pouring the rinse over your head, face and body. Use this as the final rinse to achieve naturally glossy and soft, and easier to comb, hair.

The slight smell of vinegar disappears when hair is dry, but if you wish to rinse again with fresh water under the showerhead, the choice is yours.

Alison Garland

PREPERATIONS FOR A WEEK OF WHOLENESS
18th November, 2015

Tips from a passionate Co-op shopper –

I’m a self-confessed queen of preparation: it’s in my bones. I fondly recall Sunday as baking day when growing up: Mum would churn out an array of biscuits, pastries and cakes all lovingly crafted for us kids to munch on through the week, as well as a roast and veggies that would be extended into sandwiches and soups with nothing going to waste.

Amanda's food from the Co-op

 

I’ve followed Mum, although my cooking has been of the vegan kind for the past 18 years and much of my food prep is raw veggies. Regardless of our eating choices, preparation of whole food benefits our diet, lifestyle and family life.

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WHAT TO PLANT NOW
29th October, 2015

What to Plant and Spring Activities at the Community Gardens, North Katoomba –

It’s a super busy time in the garden. Getting seeds in the ground is the most important thing, otherwise before you know it the season is half gone and it’s too late to try that larger tomato or get long beans off to a good start. Here’s what we’re planting and the jobs we’re getting on with in Katoomba’s community garden in October. Come along and learn how to get growing by doing, or use our calendar as a guide for what to plant in Upper Mountains gardens.

Community Gardens

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