Issuu

WINTER 2019

S AV E T H E D AT E

SATURDAY, FEB. 9 | 11:00 A.Mâ€“2:00 P.M. ALL THREE LOCATIONS see details on page 2

SATURDAY FEBRUARY 9TH 11:00 A .M–2:00 P.M .

WINTER 2019

THE MEDLEY is published quarterly to provide up-to-date information on Mississippi Market, the cooperative movement, healthful food, nutrition, and local community. Digital copies can be seen online at msmarket.coop/medley. Editorial Disclaimer–Opinions expressed herein are solely those of the authors and are not necessarily representative of the newsletter or Mississippi Market. Nutritional and health information are provided for informational purposes only and are not meant as a substitute for consultation with a licensed health care provider. Comments on the content of this newsletter are heartily encouraged and may be sent to medley@msmarket.coop.

GENERAL MANAGER Gail Graham

EDUCATION & EVENTS Katie Marty

EDITOR Matt Frank

PROOFREADER Sid Korpi, Proof Positive

MARKETING MANAGER Leah Oliver

PRINTING Modern Press

GRAPHIC DESIGN Lucas Beck YOUR BOARD OF DIRECTORS 651.310.9475 | board@msmarket.coop PRESIDENT Heather Haynes VICE PRESIDENT Stephen Streng TREASURER Camille Bryant

BOARD MEMBERS Katie Colón Matt Frank Natalie Kennedy Kristen Lee-Charlson Lauren Siegel

SECRETARY Roy Berger MISSISSIPPI MARKET’S MISSION We are Mississippi Market, a food co-op that is open to everyone. We empower our diverse communities to: • be healthy, • make choices that help sustain our planet, and • create a more just local economy.

A R T I S A N C H O C O L AT E S & FONDUE LO C A L & FA I R -T R A D E G I F T S RAFFLE PRIZES KIDS’ CRAFTS LIVE MUSIC C H O C O L AT E-T H E M E D GIFT BAG WITH $50 PURCHASE*

MOVING SOON? Please email your name, member number, and new address to info@msmarket.coop. On the cover: Quinoa, Black Bean & Sweet Potato Bowls with Green Sauce Photo credit: Amanda Paa, Heartbeet Kitchen.

all 3 locations

Additional details available at msmarket.coop/blog *while supplies last.

co-op buzz

Additional details available at msmarket.coop/blog

Welcome New Board Members! Last October, member-owners like you elected Matt Frank, Natalie Kennedy, Kristen Lee-Charlson, and Lauren Siegel to join the co-op’s board of directors during our annual election. Thank you to everyone who voted and attended our Annual Meeting on Oct. 25 where board election results were announced. On the ballot last year, we also asked you to vote for one of three local nonprofits to receive a Positive Change recipient match in honor of our 40th anniversary. Urban Roots obtained the most votes and will receive a 40 percent co-op-funded match during May 2019.

INTRODUCING:

Local Crate Meal Kits Searching for an easy, nutritious meal solution for your busy lifestyle? Try Local Crate meal kits, now available in our Meat & Seafood department. Each kit contains all the pre-portioned, locally-sourced ingredients you need to quickly prepare a flavorful, nutritious meal for two, as well as step-by-step recipe cards crafted by awardwinning chefs. Throughout the year, new offerings from this locallyowned and -operated meal kit business will be available at the co-op on a seasonally rotating basis. For a simple way to cook more healthful meals at home during the New Year, pick one up today.

S AV E T H E D AT E S

Annual MemberOwner Drive FEBRUARY 15–MARCH 1 • ALL THREE STORES

REFER A FRIEND, RECEIVE A $5 CO-OP COUPON As an engaged Mississippi Market memberowner, your love of the co-op is a huge asset in ensuring our local, community-owned business continues to thrive. During our annual member-owner drive, refer a friend, family member, or colleague to join and you’ll receive a $5.00 electronic co-op coupon as a token of our appreciation. To receive your coupon, please make sure your referred friend has your name and member number when they join.

Member-Owner Appreciation Day: Body Care Sale FRIDAY, MARCH 1 • ALL DAY • ALL THREE STORES

MEMBERS SAVE 10% Sale includes discounts on all body care items in our Wellness department, including essential oils, skin care products, personal hygiene items, and more (some restrictions may apply). New members who join on or before March 1 are eligible to receive the Body Care Sale discount.

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A MESSAGE FROM THE BOARD

Meeting Customer Needs in an Evolving Market K ATIE COLÓN, BOARD RECRUITMENT & DEVELOPMENT COMMITTEE CHAIR

On Thursday, Oct. 25, more than 320 Mississippi Market member-owners, staff, and local vendors gathered for our Annual Meeting at Midpointe Event Center in Saint Paul. It was a wonderful event where everyone came together for an evening of fun, visiting with vendors, learning, and eating delicious food. The overall message of the evening was clear: despite the ever-evolving challenges we face from both new and emerging competitors and fluctuating market dynamics, Mississippi Market continues to serve and benefit co-op member-owners and customers while positively impacting our diverse communities. It’s not that the road we are on is an easy one, and we aren’t without our challenges. We prefer to think of them as opportunities to evolve with the times, while never losing site of our North Star — the cooperative values on which we are founded and our mission as a community-owned organization. You may have noticed that we Mississippi Market continues to serve and benefit recently updated our mission statement to better reflect our co-op member-owners and customers while values. Last year, the board of positively impacting our diverse communities. directors spent quite a bit of time reviewing and transforming Mississippi Market’s mission, gathering input At the Annual Meeting, newly elected board along the way, including from our many members were announced who have since employees during all-staff gatherings and a joined us on this journey to ensure we stay staff survey. Our goal was to create a revised true to our co-op values and updated mission. mission statement that accurately reflects We are excited to welcome Lauren Siegel, what we continually strive to achieve as an Kristen Lee-Charlson, Natalie Kennedy, organization in a fiercely competitive naturaland Matt Frank to the board of directors. As foods industry and an increasingly diverse your elected board members, our role is to local community. Here’s where we landed: represent you — our valued member-owners. Remember, you are always invited to attend We are Mississippi Market, a food co-op that our monthly board meetings where we is open to everyone. We empower our diverse welcome your input and feedback. This winter, communities to: we wish you health, happiness, and the chance • be healthy, to enjoy savory seasonal foods and flavors! • make choices that help sustain our planet, and • create a more just local economy. KATIE COLÓN has a B.A. in Communications and a Mini MBA in Marketing. She is currently a Vice President of Marketing in the healthcare industry, and has thirty years of combined marketing, product development, and communications experience in healthcare, education, and publishing. She is grateful for the opportunity to help impact the success of the co-op in its mission to empower our diverse communities.

OPPORTUNITIES TO CONNECT – UPCOMING BOARD MEETINGS Tuesday, Jan. 22 • Tuesday, Feb. 26 • Tuesday, March 26 | 6:30–9:00 p.m. | Selby classroom 4 | THE MEDLEY

Ingredients

Grain Bowls: 1 cup bulk quinoa 1 (15 oz.) can Field Day black beans, drained 3 medium-sized sweet potatoes, peeled and cubed 2 cloves of garlic, minced ½ shallot, peeled and diced 1 ½ cups water 2 Tbsp. olive oil

QUINOA, BLACK BEAN, & SWEET POTATO BOWLS GREEN SAUCE with

Serves 2 (gluten-free, vegan, budget-friendly)

Photo credit: Amanda Paa, Heartbeet Kitchen

Presented by East Side Table

½ tsp. sea salt 1 pinch black pepper, freshly ground Green Sauce: 1 bunch cilantro, chopped; reserve 1 Tbsp. for garnish ½ shallot, peeled and diced 2 Tbsp. lime juice, freshly squeezed 3 Tbsp. olive oil ¼ tsp. sea salt 1 pinch black pepper, freshly ground

Preparation 1. Preheat oven to 450°F. Peel sweet potatoes and dice into small cubes. Combine cubed sweet potatoes in a small bowl with 1 Tbsp. olive oil, ½ tsp. sea salt, and 1 pinch freshly ground black pepper. Mix until evenly coated. Place cubed sweet potatoes onto baking sheet and roast 20 minutes, until caramelized. 2. W hile sweet potatoes are roasting, place quinoa and 1 ¼ cups water in a pot over medium heat. Bring to a boil; cover and reduce heat to low. Cook 15–20 minutes until water is absorbed and quinoa is tender. Add ¼ cup water, as necessary, to fully cook quinoa. 3. While quinoa is cooking, place all green sauce ingredients into a blender or food processor. Pulse for 1 minute until well incorporated. Alternatively, place ingredients in small bowl and stir well to incorporate. Set aside green sauce. 4. Heat 1 Tbsp. olive oil in sauce pan over medium heat. Add diced shallot and minced garlic; sauté 1–2 minutes until shallots are translucent. Add black beans and ¼ cup water. Bring to a simmer and cook 3–4 minutes, stirring occasionally. Remove from heat. 5. Divide quinoa between two bowls. Top with black beans, sweet potatoes, and remaining chopped cilantro. Drizzle with green sauce. Garnish with lime wedges.

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We’re proud to announce an upcoming partnership with GoodSpace Murals, a group of local artists that creates socially relevant artwork through community collaboration to reclaim unique identities, stories, and experiences. You’re invited to participate in the design, development, and painting of the mural, which will be installed in the seating area of our East 7th store this spring. Join us this winter at a listening session to provide your input on making the mural a beautiful representation of our collective community. At each session, enjoy light snacks and beverages and receive a $5 co-op coupon for your time and participation.

COMMUNITY MURAL LISTENING SESSIONS EAST 7TH STORE

Free (registration required) Sat., Jan. 26 • 10:30 a.m.–12:30 p.m. | Wed., Feb. 13 • 4:30–6:30 p.m. Register at msmarket.coop/event

S AV E T H E D AT E S F O R A D D I T I O N A L WAY S TO PA R T I C I PAT E I N C O - C R E AT I N G T H E C O M M U N I T Y M U R A L

COMMUNITY MURAL PAINT PARTY

COMMUNITY MURAL REVEAL CEREMONY & PARTY

EAST 7TH STORE

Saturday, April 13 • 11:00 a.m.–1:00 p.m.

Thursday, May 16 • 5:30–7:00 p.m.

Help paint a portion of the mural. All are welcome!

6 | THE MEDLEY

A community party to celebrate what we created together.

JANUARY Register at msmarket.coop/event

Brew Your Own Kombucha — West 7th store Saturday, Jan. 12 • 1:00–2:30 p.m. $35/$30 members

This class includes instruction on how to brew your own great-tasting kombucha at home. Take home a study guide with simple instructions, plus a starter culture to begin your kombucha-brewing adventure right away. INSTRUCTOR: Bryan Deane Bertsch, Deane’s Kombucha

BUD GET SHOPPING

AT THE CO-OP

Budget Cooking at the Co-op: Farro & Cumin-Roasted Carrot Salad — West 7th store

B U D GE T CO O KIN G

AT THE CO-OP

Saturday, Jan. 19 10:30 a.m.–12:30 p.m. $5 registration required, reimbursed as $5 co-op voucher

Learn to shop and cook on a budget in this interactive class featuring a recipe that will feed a family of four for less than $15. We’ll lead a store tour and cooking demo where participants will shop for, learn to cook, and taste a delicious affordable recipe. INSTRUCTORS: Katie Marty, Mississippi Market and Terese Hill, East Side Table

Japanese Cooking: Rafute — West 7th store Sunday, Jan. 20 • 1:00–3:00 p.m. $45/$40 members

Budget Shopping at the Co-op — East 7th store Tuesday, Jan. 15 • 5:30–6:30 p.m. Free (registration required)

Learn the secrets to shopping for local, healthful foods without breaking the bank. Learn to set a budget, get coupons and resources, and learn more about our Co+op Basics and LIME programs. If you are new to the co-op or have any co-op questions, this class is a great starting point. INSTRUCTOR: Katie Marty, Mississippi Market

Food as Medicine: Your Food & Mood Connection — West 7th store Thursday, Jan. 17 • 5:30–8:00 p.m. $25/$22 members

Learn about foods that impact anxiety, depression, stress, and inflammation, as well as principles for healthier eating. Together, we’ll learn how food affects your mental health, what to eat to balance your mood, and how stress affects your body. INSTRUCTOR: Monica Peterson

Okinawa, Japan, is one of the five “blue zones” or places in the world where people live much longer than average. Learn to cook Rafute, a must-have dish in Okinawa for New Year’s Day and other special celebrations. This dish features slow-cooked pork belly that will melt in your mouth. Class includes a full meal. INSTRUCTOR: Kimiko Molasky

Yoga with Emily Rose — East 7th store Wednesday, Jan. 23 • 7:00–8:00 p.m. $5 registration required, reimbursed as $5 co-op voucher

Join yoga instructor Emily Rose for a free, relaxing evening of Yin Yasa yoga. Accessible to all experience levels and body types. Please bring your own yoga mat.

Make your own Marmalade — West 7th store Sunday, Jan. 27 • 2:00–5:00 p.m. $35/$33 members

Homemade marmalades are delicious in taste and texture. In one simple lesson, you’ll learn to make beautiful marmalades for giving as gifts or savoring at home. You’ll leave class with two ¼-pint jars of marmalade. Jars and an extensive handout provided. INSTRUCTOR: Jan Grover

The Keto Diet: Where to Begin — East 7th store Tuesday, Jan. 29 • 6:00–7:00 p.m. $8/$5 members

The Ketogenic style of eating has become increasingly popular in recent years. This lowcarb, high-fat diet resets our body’s metabolism to burn fat, instead of sugar, for fuel. The benefits are numerous and include weight-loss, mental clarity, and improved energy. Join us to get started on your Ketogenic journey! INSTRUCTOR: Chelsea Kazmierczak-Goethel, MetroEast Nutrition Chiropractic

Ayurvedic Cooking — East 7th store Thursday, Jan. 31 • 6:00–8:00 p.m. $25/$20 members

Join Vanashree for a recipe demonstration of a few quick, hands-on Ayurvedic recipes and learn easy ways to adapt these meals. The class will include instruction on Ayurvedic cooking for your constitution, chopping veggies using energy lines, and recipe handouts. INSTRUCTOR: Vanashree Gadam

INSTRUCTOR: Emily Rose, Mesic Movement

Transition your Home to Zero Waste — East 7th store Thursday, Jan. 24 • 6:30–8:00 p.m. $10/$7 members

No matter where you fall on the zero-waste scale, in this class you'll learn about the movement and simple steps toward eliminating waste in your home. INSTRUCTOR: Amber Haukedahl, Tare Market

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PLANT-BASED EATING IN THE NEW YEAR MATT FRANK, COMMUNICATION & MEDIA SPECIALIST

As the New Year begins and resolutions are made, consider incorporating more plant-based foods into your life for improved health and well-being. Kickstart this commitment by including more fruits, vegetables, legumes, beans, and whole grains into your daily routine. While the focus is on eating more plants and less meat, salt, sugar, and processed foods, plant-based diets can be adjusted to meet your nutritional wants and needs. By making plant-based foods the star of the show, you’ll pack your diet with a range of beneficial vitamins, minerals, healthful fats, and fiber to keep your body at optimal health throughout the New Year. In addition to boosting your energy and immune system, eating a wholesome plant-based diet can lower your risk of heart disease, stroke, inflammatory diseases, and type 2 diabetes, while improving cognitive health. This isn’t to say that meat, dairy, and processed foods are off the table. Rather, think about redesigning your eating habits and choosing options that work best for you. Here are a few simple steps to begin your new plant-based eating adventure.

PLAN MEALS IN ADVANCE Plan daily or weekly meals in advance to limit mindless eating, save money, and reduce food waste. By planning a day or weeks’ worth of breakfasts, lunches, and dinners at once, you’ll find it easier to incorporate more plant-based foods into your diet, propelling yourself toward successfully achieving your goal. Learn more meal planning tips at upcoming budget cooking and budget shopping classes at the co-op. Additional class details on pages 7, 17, and 21.

COOK MORE OFTEN Join us at upcoming co-op classes this winter to learn more about cooking with and incorporating more plant-based foods into your diet. This January, February, and March, learn how to make your own kombucha, stir fries, vegan African dishes, Japanese dishes, and other plant-based foods at the co-op. Additional class details on pages 7, 17, and 21.

SHOP FOR SIMPLE SWAPS AT THE CO-OP This New Year, try dedicating one day a week to eating meatless or swapping dishes high in meat and dairy with healthier plant-based substitutes. For example: •

Alternative options for dairy-free milk are endless: almond, coconut, soy, flax, rice milk, and more are available at the co-op from brands including Califia, Ripple, Silk, and Good Karma.

•

Swap out dairy-based ice cream for So Delicious cashew milk frozen desserts, including pints and dairy-free ice-cream sandwiches.

•

Swap out butter for healthful oils like olive and coconut. If you’re baking or miss eating buttered bread, try Earth Balance plant-based spreads.

•

Look for raw, fermented foods at the co-op such as Tempeh Tantrum East Javanese-style tempeh; Angelica’s Garden sauerkraut, kimchi, and curtido; and Punk Rawk Labs nut milk cheese.

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EAT MORE PLANTS EAST 7TH STORE

Wednesday, Jan. 30 • 6:00–8:00 p.m. $7/$5 members How can incorporating more plants into your daily life and diet promote environmental, physical, and financial health? Join your co-op community for a plant-based event featuring delicious samples from nut milk cheese maker Punk Rawk Labs, and a vegan chili bowl cooking demo by Evan’s Organic Eatery. You'll leave with easy to follow recipes and inspiration for incorporating more plants into your diet. Register at msmarket.coop/event

EVAN'S ORGAN I C EAT ERY

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CREATE POSITIVE CHANGE Each time you shop at the co-op, you have a chance to directly support local community partners by donating your 10-cent reusable bag credits and rounding up your purchases to the nearest dollar. It may only be a few cents or spare change, but your generosity makes a huge impact — to the tune of over $10,000 each month for our Positive Change recipients!

FEB R UARY R ECIPIENT

EAST SIDE TABLE JAN UARY R ECIPIENT

REACH TOGETHER

REACH Together improves lives through education, advocacy, and collaboration, primarily in local neighborhoods with concentrated refugee and immigrant populations with limited English language and literacy skills. Located in the Dayton’s Bluff neighborhood near our East 7th store, they work primarily with refugees from Burma/ Myanmar, but also assist Hmong, Somali, and Latino families who live nearby. Co-founded by five women from diverse backgrounds, four of whom are refugees themselves, REACH Together offers representative leadership guided by their unique experiences and perspectives. January Positive Change funds will support REACH’s Nutrition Education Program and Basic Needs Program, which provide their clients with access to fresh food distribution and healthful recipes. 10 | THE MEDLEY

East Side Table is comprised of 13 community organizations working together to improve people’s access to healthful food. Designed by and for people who live, work, learn, pray, and play on Saint Paul’s East Side, the organization empowers residents to take control of their personal health and well-being. East Side Table celebrates the rich cultural diversity of the Dayton’s Bluff, Payne-Phalen, Battle Creek, and Greater East Side neighborhoods of Saint Paul while working to accommodate their needs. East Side Table offers an array of healthful food programming and activities, including culturally relevant recipes and home-meal-kits, food tastings, community meals, cooking demonstrations, and more. February Positive Change funds will support East Side Table’s programs while improving access to food and supplies for their events, meal kits, and nutritional education classes.

MAR CH R ECIPIENT

MN FOODSHARE MARCH CAMPAIGN

Each year, Mississippi Market participates in the Minnesota FoodShare March Campaign, a program that provides food, funds, and educational materials to over 300 food shelves across the state. The MN FoodShare March Campaign is the largest food and fund drive in the state and has been operating annually since 1982. Nearly one in 10 households in Minnesota struggle with food insecurity and one in eight children struggles with hunger. Marchâ€™s Positive Change funds will assist in efforts to combat hunger and food insecurity by helping restock five local Saint Paul food shelves. Last year, Mississippi Market Co-op shoppers raised a combined 18,548 dollars/pounds of donated food during the Minnesota FoodShare March Campaign. In collaboration with 16 other food co-ops throughout Minnesota, shoppers raised 128,964 dollars/pounds of donated food for over 25 food shelves statewide. This total ranked the Cooperating Minnesota Food Co-ops team second in the state as a top campaign supporter. This year, our Minnesota FoodShare March Campaign goal at Mississippi Market is a combined 19,000 dollars raised/pounds of food. One hundred percent of donations will directly support five Saint Paul-based food shelves, including Hallie Q. Brown Community Center, Keystone Community Services, Interfaith Actionâ€™s Department of Indian Work, Neighborhood House, and Merrick Community Services. Your donations and generosity will increase community food access in the neighborhoods we serve. Join us in the fight against hunger!

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MINNE SOTA CO - OP

VILLAGE FINANCIAL COOPERATIVE Addressing Social Inequities through Cooperative Economics MATT FRANK, COMMUNICATION & MEDIA SPECIALIST

Meâ€™Lea Connelly (center) pictured with community partners

12 | THE MEDLEY

What role do local co-ops have in expanding and supporting cooperative economies to better serve the needs of all Minnesotans? How can we collectively shape a more-inclusive cooperative economy that builds and retains community wealth and well-being for everyone while closing Minnesotaâ€™s income inequality gap? As the state with the second-highest rate of racial disparities in the U.S. (behind Wisconsin and followed by South Dakota, Illinois, and Iowa), how can Minnesotans address systemic injustices present in our housing market, educational institutions, and financial establishments? By leveraging the power of cooperative economics and existing co-op member-ownership, opportunities exist to holistically address some of these social inequities.

As the state with the greatest number of cooperative businesses per capita, a great first step we can take as member-owners is supporting and investing in cooperative enterprises created by community members who have been systemically marginalized and disenfranchised. Enter the Association for Black Economic Power (ABEP) and Blexit, one a group of community organizers, the other a local grassroots nonprofit they’ve founded. Together, they believe the power of cooperative economics will better aid underserved communities of color that have historically been preyed upon and excluded from traditional financial institutions. ABEP and Blexit are working to launch a Black-led credit union in North Minneapolis called Village Financial Cooperative (VFC). Begun in 2016 in response to the murder of Philando Castille, this movement seeks to create forms of civil economic resistance and community investment that prioritizes Black-led institutions while paving a path toward equitable prosperity for all people. Unlike conventional banks, credit unions are established by and for their members. Like food co-ops, credit unions operate using a non-extractive economic model that retains financial capital locally. Similarly, they are also governed by their members and are not beholden to other stakeholders or special interests, enabling them to directly benefit members proportional to their use. ABEP has set a goal of reaching 5,000 pledged co-op members prior to opening VFC in mid-2019. To date, over 1,700 people have pledged to join and transfer their money from for-profit banks. Support has also come from Minneapolis Mayor Jacob Frey who pledged $500,000 of the city’s annual budget last August to VFC. As of press time, Minneapolis City Council members needed to express their support for funding VFC and vote to finalize the city budget. VFC Director of Development Me’Lea Connelly notes that precedent exists locally — the Credjafawn Social Club established one of the first Black-led credit unions in the country during the 1930s in Saint Paul’s Rondo neighborhood. This African American social institution also opened the Credjafawn Co-op Store, a local grocery predecessor to Mississippi Market. Once open, VFC plans to offer free check cashing, low-interest consumer loans as an alternative to high-interest predatory payday loans, and startup capital to other emerging Black-led co-ops. Anyone who lives, works, attends school, or worships in Hennepin or Ramsey County may become a member of VFC. Learn more, pledge today, and join the movement at villagefinancial.org.

EXPLORING THE POWER OF COOPERATIVE ECONOMIES EAST 7TH STORE WEDNESDAY, FEB. 27 • 6:00–8:00 P.M. $5 registration required, reimbursed as $5 co-op voucher

Join Mississippi Market, the Twin Cities Good Food Purchasing Coalition, and emerging Black-led credit union Village Financial Co-op for an evening exploring the power of cooperative economies. Discussions will highlight methods for racial equity in our food system and cooperative finances as pillars of community well-being. Learn about the history of our food systems, how past and present-day food system inequities came to be, and how cooperative banking disrupts predatory lending while growing and retaining community wealth. Resources for getting involved will be available. Register at msmarket.coop/event

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MINNE SOTA PRODUCER

SURRENDER SALMON

Grant and Bryce Niver

Sustainably Wild-Caught Alaskan Sockeye Salmon MATT FRANK, COMMUNICATION & MEDIA SPECIALIST

Family-owned and -operated, Surrender Salmon launched in January 2017 to provide Alaska’s finest and freshest sustainably wild-caught Sockeye salmon to the Twin Cities. As a landlocked state without access to an ocean, it’s difficult for us Midwesterners to have a direct relationship with the fishermen who catch our seafood. As co-op member-owners, we value direct relationships with local farmers, producers, and makers — it’s important for us to have a sense of where our food comes from so we know how it was produced, grown, or raised. Knowing the people behind the products is a wonderful added benefit of eating local. Luckily, Surrender Salmon Founder Grant Niver calls himself a Minneapolis resident.

14 | THE MEDLEY

After moving from Alaska to the Midwest to pursue a college degree, Grant now calls Minnesota home. During summer, he returns to Bristol Bay, Alaska, to catch fish with the rest of the Surrender Salmon crew, including brothers Blake, Bryce, and their father, Mark. Colloquially known as “Dad Niver,” their father serves as captain of the fishing vessel Surrender, Surrender Salmon’s namesake, which has been in the family for nearly 40 years. Together, the Nivers sustainably catch thousands of pounds of wild salmon each summer, which are then pre-portioned into individual serving sizes and full fillets, deboned, vacuum-packed, and flash-frozen, guaranteeing freshness for up to two years.

NUTRITIOUS, DELICIOUS & SIMPLE LEAH OLIVER, MARKETING MANAGER

February is American Heart Month, a time selected by the American Heart Association to raise awareness about heart disease, the leading cause of death for both men and women in the United States. Fortunately, eating for heart health is not only nutritious and delicious, but easy to do when shopping at your co-op. High-fiber foods, healthful fats, and smart protein sources are important ingredients to living a heart-healthy lifestyle. Contrary to popular belief, not all fats should be avoided; polyunsaturated and monounsaturated fats, which include omega-3 fatty acids, are part of a complete heart-healthy diet. These fatty acids may reduce inflammation in the body and help lower the risk of heart disease. Olive oil, ground flaxseed, walnuts, and fatty fish are great sources of foods rich in omega-3s. Blake, Grant, and Mark (Dad) Niver

One of the most important aspects of the business is the area where they fish. Bristol Bay is home to one of the largest remaining commercial wild salmon fisheries in the world, six major rivers, and an average of over 38 million salmon during peak fishing season. Each summer, wild salmon migrate from the Pacific Ocean through rivers and lakes to spawn and lay their eggs, making this the perfect time of year for Surrender Salmon to harvest fresh fish. Wild-caught salmon hold special cultural significance to Alaskans, many of whom have based their lives and livelihoods on the naturally-regenerative lifecycle of the state’s abundant salmon population. This reverence for land, sea, and wildlife is carried over into the Bristol Bay commercial fishing industry’s strong commitment to sustainability practices, which ensure long-term aquatic ecosystem health, salmon health, and population stability. These practices also warrant against overfishing while protecting and conserving upstream spawning beds. When enjoying Surrender Salmon, you’ll receive the assurance of knowing exactly where your fish comes from, how it was caught, and its environmental impact, while directly supporting local family fishermen.

Sustainably wild-caught Alaskan Sockeye salmon from Surrender Salmon is an excellent source of high-quality protein and omega-3s. For adults, the recommendation is to enjoy at least two servings of this omega-3-rich fish per week. In addition to promoting heart health, eating wildcaught salmon also supports healthy vision, brain, and immune system functioning, and is rich in calcium, potassium, and Vitamins B and D, which support healthy bone development and promote rapid muscle repair and rebuilding. In comparison to farmed salmon, wild-caught salmon provides lower saturated fat and fewer calories. Start your New Year right by showing your heart some love with Surrender Salmon’s Sockeye fillets from our Meat & Seafood department.

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Ingredients

Grilled Salmon: Extra-virgin olive oil, for brushing

MINNE SOTA PRODUCER

CITRUS-GLAZED SURRENDER SALMON FILLETS Serves 4 (gluten-free, heart healthy)

4 (6 oz.) Surrender Salmon Sockeye salmon fillets Salt and pepper, to taste Glaze: Âž cup blood orange juice, fresh-squeezed Âź cup lemon juice, fresh-squeezed 2 Tbsp. lime juice, fresh-squeezed 1 tsp. fresh ginger, peeled and grated 2 garlic cloves, minced 2 Tbsp. orange marmalade 2 Tbsp. soy sauce (Tamari if gluten-free) 1 Tbsp. rice wine vinegar 1 Tbsp. honey 1 Tbsp. butter Salt and pepper, to taste

Preparation 1. B ring all glaze ingredients to a boil in a saucepan over medium heat, stirring frequently. Boil for 15 minutes, then reduce heat and let the glaze simmer until syrupy, about 10 minutes. Adjust seasonings with salt and pepper, to taste. 2. T urn on broiler. Brush both sides of salmon fillets with olive oil just before broiling, then season with salt and pepper, to taste. Broil salmon for 2 minutes per side. 3. R emove salmon from oven and brush with glaze. Broil for an additional minute. Transfer salmon to serving plates and brush with any remaining glaze before serving. Serve with rice, quinoa, or on a bed of fresh mixed greens.

16 | THE MEDLEY

Photo credit: Amanda Paa, Heartbeet Kitchen

FEBRUARY Register at msmarket.coop/event

DIY Body Care — West 7th store Sunday, Feb. 10 • 1:00–2:00 p.m. $30/$25 members

Join us for this hands-on class making natural body care products using essential oils and other ingredients from the co-op. Together, we’ll make a body scrub, body wash, and foaming hand soap. Make these items for yourself or to give as a gift! INSTRUCTOR: Jackie Mart

BUD GET SHOPPING

AT THE CO-OP

The Vietnamese Art of Stir Frying — East 7th store

Japanese Cooking: Syabu Syabu — East 7th store Saturday, Feb. 23 • 1:00–3:00 p.m.

Sunday, Feb. 17 1:00–3:00 p.m.

$45/$40 members

$35/$30 members

Join instructor Hoa Young for a class exploring the Vietnamese art of stir frying and learn how to pull together quick, healthful dishes in less than an hour. Together, we’ll make and sample a vegetarian stir fry dish with tofu and long beans, along with a seafood version featuring shrimp with greens. INSTRUCTOR: Hoa Young

Yoga with Emily Rose — West 7th store Wednesday, Feb. 20 • 7:00–8:00 p.m. $5 registration required, reimbursed as $5 co-op voucher

Budget Shopping at the Co-op — West 7th store Tuesday, Feb. 12 • 6:00–7:00 p.m. Free (registration required)

Kids’ Cooking: Noodles of Fun — East 7th store Saturday, Feb. 16 • 1:00–2:00 p.m. $7/$5 members

In this class, children will learn about the creation of dough, knead their own into noodles, and eat them, while discovering the delicious and healthful benefits of fresh pasta. At the same time, we’ll delight in the history and broad variety of noodles from different cultures around the world. This class is intended for children in grades K–6.

Join yoga instructor Emily Rose for a free, relaxing evening of Yin Yasa yoga. Accessible to all experience levels and body types. Please bring your own yoga mat. INSTRUCTOR: Emily Rose, Mesic Movement

Budget Cooking at the Co-op: Balsamic Roasted Chicken Thighs & Broccoli — East 7th store Thursday, Feb. 21 • 6:00–8:00 p.m. $5 registration required, reimbursed as $5 co-op voucher

AT THE CO-OP

INSTRUCTORS: Katie Marty, Mississippi Market and Terese Hill, East Side Table

INSTRUCTOR: Molly Sowash, Midwest Food Connection

Learn how to make Syabu Syabu, a Japanese hot-pot dish with thinly sliced high-quality beef, vegetables, and special Syabu Syabu sauces. It is a fun, tasty winter dish to enjoy with your family and friends. Class includes a full meal. INSTRUCTOR: Kimiko Molasky

Make your own Focaccia — West 7th store Sunday, Feb. 24 • 2:00–5:00 p.m. $35/$33 members

Loaded with savory flavor and a chewy, light crust, focaccia will please any bread or pizza lover, particularly if you’re partial to thickcrusted or deep-dish pizzas. Join us to make, taste, and take home your very own delicious Northern Italian bread. If you have them, bring an 8" cast-iron skillet for baking and a 2-quart covered bowl to take home class-made dough for another focaccia. Extensive handout provided. INSTRUCTOR: Jan Grover

Traditional Recipes Made Plant-Based — East 7th store Tuesday, Feb. 26 • 5:30–7:00 p.m. $25/$20 members

In this class, we’ll make and sample a healthier and plant-based version of instructor Laura’s great grandmother’s chicken pot pie recipe. Please bring in family recipes that you’re interested in adapting to be plant-based and Laura will work with you to modify them. Class is part instruction/part interactive cooking demo. INSTRUCTOR: Laura Ford

Spring Cleaning with Essential Oils — West 7th store Thursday, Feb. 28 • 6:00–8:00 p.m. $20/$15 members

Join Terra from Pranarom, a local organic essential oils company, to learn which essential oils can prepare us to rid our homes of toxic cleaners, rejuvenate our tired winter skin, and start the detox before spring. INSTRUCTOR: Terra Drude Johnson, Pranarom

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CELEBRATE INTERNATIONAL WOMEN’S DAY AT THE CO-OP International Women’s Day (IWD) on March 8 is a “a global day celebrating the social, economic, cultural, and political achievements of women.” Observed since the early 20th century, IWD is an annual celebration of women and a call to accelerate gender equality through a show of unity, solidarity, reflection, advocacy, and action. This year, celebrate IWD at the co-op by supporting thriving women-owned food businesses while sampling and shopping limited-time-only sales on their delicious products. Meet the incredible women farmers, makers, and producers behind some of your favorite co-op items during an IWD Tasting Event at all three stores. Afterwards, enjoy a celebratory evening of storytelling and samples with the women behind Bare Honey, Saint Paul Bagelry, and The Buttered Tin.

INTERNATIONAL WOMEN’S DAY TASTING EVENT FRIDAY, MARCH 8 • 3:00–6:00 P.M. • ALL STORES

Free

Meet makers from several women-owned and -operated businesses while sampling their delicious eats. Featuring: Angelica’s Garden — Elmwood, Wis.

Planet Princess – Saint Paul, Minn.

The Beez Kneez – Minneapolis, Minn.

Roots Essential – Wayzata, Minn.

Darling Pickle Dips – Minneapolis, Minn.

Saint Paul Bagelry — Saint Paul, Minn.

Gustola Granola — Minneapolis, Minn.

Salad Girl — Willernie, Minn.

NessAlla Kombucha — Madison, Wis.

Seattle Chocolates — Seattle, Wash.

Pam’s Pepper Jams — Minneapolis, Minn.

Superior Switchel — Minneapolis, Minn.

Peace Coffee – Minneapolis, Minn.

And more!

MINNE SOTA PRODUCER S

BARE HONEY MINNEAPOLIS, MINN.

Bare Honey is committed to local food, farms, and Minnesota-made honey. They produce and distribute antibiotic-free, single-source honey in a variety of flavors, including Raw Wildflower, Clover, Lavender Blossom, Vanilla Bean, Chocolate, Cinnamon, Hot & Spicy, and more. In addition to raising their own bees, they work with local family farmers to provide top-quality pollination for their Minnesota-grown fruits and vegetables. They also breed a species of honeybees that are more resistant to the diseases and pests that challenge other local bees. This effort produces bees that are better adapted to making honey and surviving Minnesota’s harsh winters while contributing to strong, healthy bee populations. 18 | THE MEDLEY

Grace Vanasse Bare Honey

Dodie Green & Peggy Teed Saint Paul Bagelry

AN EVENING CELEBRATING WOMEN IN FOOD

An International Women’s Day Panel FRIDAY, MARCH 8 • 7:00–8:30 P.M. • EAST 7TH STORE

$7/$5 members

Share in an intimate evening hearing the stories behind several women-owned food businesses, featuring Bare Honey, Saint Paul Bagelry, and The Buttered Tin. Learn how they got started, what makes them unique, and how you can support and empower local female food entrepreneurs. Samples of their delicious products will be provided. Register at msmarket.coop/event

S A I N T PA U L BAGELRY SAINT PAUL, MINN.

Saint Paul Bagelry has been baking some of the most sought-after New York-style bagels in the Twin Cities for decades. Family-owned and -operated by sisters and lifelong friends Dodie and Peggy, Saint Paul Bagelry bakes over 4,000 bagels from scratch every day, which are delivered fresh to Mississippi Market. Their bagels, including Plain, Poppy Seed, Sesame, Everything, Cinnamon Raisin, and more are all-natural and made without preservatives of any kind. You’ll also find several tubs of their delectable cream cheeses on our shelves, including flavors such as Plain, Smoked Salmon, Garden Veggie, and Honey Walnut. Sink your teeth into a soft, chewy, tasty bagel and see for yourself why they were named 'Best Bagels' in City Pages’ Best of the Twin Cities 2016. THE MEDLEY | 19

Meet Mary Jo DuPaul CENTRAL KITCHEN LEAD BAKER

GET TO KNOW YOUR CO-OP FAMILY How long have you been working at the co-op, and what brought you here originally? I’ve been working at the co-op for six and a half years now and have been in the baking industry for 39 years. My specialties are cakes and French pastries, and I love baking bread. I originally came to Mississippi Market Co-op because, at the time, the baking industry was moving in the direction of incorporating more vegan and gluten-free baked goods. I was very interested in learning about these types of baking, so working at the co-op seemed like a great direction to move in. How did you get into professional baking? What led you to baking as a career? As a kid, I was always baking. When I was in high school, I took a cake decorating class and loved it. Baking came very naturally to me. After high school, I went to school to get a degree in floral design. While getting my degree, I took a job at a bakery to pay my tuition. When their cake decorator quit, they asked me to take over, so I did. After obtaining my degree, I became a certified florist and began making wedding bouquets and wedding cakes. Eventually, I had to choose one career path. I started working for Pam Sherman, of New French Café and Turtle Bread fame, at her bakery and she blew my mind! I knew this new world was where I needed to be and Pam became my mentor. From there, I took baking classes and traveled three times to Paris, where I fell in love with French pastries. INTERESTED IN JOINING OUR CO-OP TEAM? VIEW AND APPLY FOR JOB OPENINGS AT MSMARKET.COOP/CAREERS

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What is the most rewarding part of your job? What do you love most about working at the co-op? Baking, baking and baking! Not too many people get to do what they love at their job, but I do. When I was first hired, I was introduced to new ingredients that I’d never worked with before. Since then, I’ve continued to learn new things on the job — it’s always great to be learning something new. In what ways are your personal values reflected in your work at the co-op? Being able to bake a variety of healthful, delicious items for our members and shoppers using natural, organic, and locally sourced ingredients aligns well with my personal values. I also love that we offer vegan and gluten-free baked goods to provide options for all co-op shoppers and dietary needs.

co-op classes

MARCH

Yoga with Emily Rose — East 7th store

Healing Foods for the Spring Season — West 7th store

Good Foods, Good Moods — West 7th store

Wednesday, March 20 • 6:00–8:00 p.m.

Thursday, March 28 • 6:00–7:30 p.m.

$40/$35 members

In this class, you’ll learn about foods and cooking methods to best support liver and gallbladder energy correlating to the upward-moving energy of spring. Vegan, gluten-free, and macrobiotic.

Wednesday, March 13 • 7:00–8:00 p.m. $5 registration required, reimbursed as $5 co-op voucher

Join yoga instructor Emily Rose for a free, relaxing evening of Yin Yasa yoga. Accessible to all experience levels and body types. Please bring your own yoga mat.

INSTRUCTOR: Gabriele Kushi, Kushi’s Kitchen

Cast-Iron Cookery — West 7th store Saturday, March 23 • 1:00–4:00 p.m.

INSTRUCTOR: Emily Rose, Mesic Movement

$35/$32 members

Learn how to season and care for cast-iron, including how to clean it and how and when to look for old and new pieces. You’ll cook up some old favorites that are improved with a cast-iron skillet, such as cornbread, scones, and seared vegetables. Bring your cast-iron skillet if you have one. Extensive handout provided.

Brew Your Own Kombucha — East 7th store Saturday, March 16 • 1:00–2:30 p.m. $35/$30 members

INSTRUCTOR: Jan Grover

Vegan African Cooking — East 7th store

INSTRUCTOR: Bryan Deane Bertsch, Deane’s Kombucha

Sunday, March 24 • 1:00–3:00 p.m.

Budget Cooking at the Co-op: Roasted Carrot & Poblano Tacos — West 7th store

$30/$25 members

Learn how to cook healthful vegan, East African food from scratch! You’ll learn a bit about the culture of Uganda while cooking and tasting Chapati; ground-nut sauce; Kabalagala, Ugandan pancakes; and a mushroom soup.

Tuesday, March 19 • 6:00–8:00 p.m. $5 registration required, reimbursed as $5 co-op voucher

Learn to shop and cook on a budget in this interactive class featuring a recipe that will feed a family of B U D GE T CO O KIN G four for less than $15. We’ll lead a store tour and cooking demo where participants will shop for, learn to cook, and taste a delicious S affordable recipe.

AT THE CO-OP

INSTRUCTORS: Katie Marty, Mississippi Market and Terese Hill, East Side Table

INSTRUCTOR: Henry Kisitu

$25/$20 members

Food is the key to good moods, is a natural antidepressant, and is your best source of healthy brain chemicals and important minerals. Learn how to start your day off right and keep your moods balanced with real food! INSTRUCTOR: Nutritional Weight & Wellness

Japanese Cooking: Oyakodon — West 7th store Saturday, March 30 • 1:00–3:00 p.m. $40/$35 members

Oyakodon is a Japanese rice bowl dish featuring chicken and egg. Japanese bowls originated in the 1890s when busy people in Tokyo wanted a quick but delicious meal. You'll learn how to make this typical Japanese dish, along with tips on creating other Japanese bowls. Class includes a full meal. INSTRUCTOR: Kimiko Molasky

Mushrooms for Food & Medicine — East 7th store Sunday, March 31 • 2:00–4:00 p.m.

Budget Shopping at the Co-op — East 7th store Wednesday, March 27 • 5:30–6:30 p.m. Free (registration required)

Learn the secrets to shopping for local, healthful foods without breaking the bank. Learn to set a budget, get coupons and BUD GET resources, and learn more HOPPING about our Co+op Basics and LIME programs. If you are new to the co-op or have any co-op questions, this class is a great starting point.

Free (registration required)

In this class, we’ll explore a variety of medicinal and edible mushrooms, their properties, and their uses. Participants will learn how to integrate fresh and dried mushrooms into daily meals and how to use mushrooms as medicine. Class donations accepted with gratitude. INSTRUCTOR: Monarda Thrasher

AT THE CO-OP

INSTRUCTOR: Katie Marty, Mississippi Market

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SIMPLE STEPS TO LIVING ZERO WASTE PRESENTED BY AMBER HAUKEDAHL OF TARE MARKET AND THE BLOG ZERO WASTED

The “zero-waste” philosophy emulates sustainable natural resource cycles where “waste” is reused for other purposes and nothing is sent to a landfill, incinerator, or other form of disposal. Living a zero-waste lifestyle means limiting the number of brand-new items entering your home, evaluating and reducing your consumption, reusing items you already have, recycling what you can, and implementing a system for utilizing organic waste instead of disposing of it. Why strive for zero waste? When trash sits in a landfill, it off-gases methane, a greenhouse gas more potent than carbon dioxide. Plus, incinerators are disproportionally placed in areas where residents are predominately people of color or low-income, contributing to large environmental-justice issues. Unfortunately, landfills and incinerators are filled with millions of tons of food that could otherwise be composted and used for growing healthful food, planting trees, reducing soil erosion, and more. Moving towards a zerowaste lifestyle is good not only for you, but also for your family, your community, and the planet! Here are a few simple steps you can take toward living zero waste.

CONDUCT A HOME TRASH AUDIT AMBER HAUKEDAHL is a Conservation Biologist by trade who has traveled the U.S. teaching environmental education to urban youth and children with special needs. Prior to moving from her home state of California to Minnesota, she also spent time managing biological field stations in Ecuador and Paraguay. Amber has been involved in zero waste living since early 2017, prompting her to start ZeroWasted.net as an online resource for others wanting to live more sustainably. She helped start Tare Market in 2018 to make waste-free living more accessible and convenient to residents of Minnesota.

TRANSITION YOUR HOME TO ZERO WASTE — EAST 7TH STORE Meet Amber Haukedahl, co-founder of Tare Market, on Jan. 24 while learning simple steps toward eliminating waste in your home. See page 7 for details.

Go through each trash can in your home to see what you’re throwing away. Look at each item individually and ask yourself, “is there an alternative product that doesn’t have a waste byproduct?” You’ll quickly find yourself decreasing the amount you waste. PRO TIP: NEXT TIME YOU SHOP, LOOK FOR ITEMS THAT ARE REUSABLE INSTEAD OF DISPOSABLE AND FOOD ITEMS PACKAGED WITH COMPOSTABLE MATERIALS OR RECYCLABLE BYPRODUCTS.

START COMPOSTING To start, keep a container inside to hold your food scraps. If you have the space, use a second larger container outside. When your indoor container is full, empty the contents into the outdoor one. Turn or mix your outdoor container as much as possible, adding leaves or cardboard occasionally. PRO TIP: IF YOU’RE LIMITED ON OUTDOOR SPACE, UTILIZE A CITY COMPOST DROP-OFF SITE, CURBSIDE PICKUP, OR JOIN A COMMUNITY COMPOSTING PROGRAM.

REUSE CONTAINERS & SHOP BULK Reuse containers to limit the amount of new packaging you purchase at the co-op. Clean canning jars, peanut butter tubs, oatmeal containers, and pasta sauce jars work well for shopping the bulk aisle. You can also reuse egg cartons and glass milk jugs when buying these items new to reduce waste. PRO TIP: BY USING YOUR OWN REUSABLE CONTAINERS AND BUYING IN BULK, YOU’LL REDUCE BOTH YOUR FOOD AND PACKAGING WASTE WHILE SAVING MONEY.

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ORGANICS COMPOSTING NOW AVAILABLE AT EVERY STORE! MATT FRANK, COMMUNICATION & MEDIA SPECIALIST

In pursuit of your co-opâ€™s ongoing efforts to operate more sustainably and efficiently by reducing waste, utilizing renewable resources, and lessening our environmental impact, organics composting can now be found at all three Mississippi Market locations. Since early October 2018, organics composting bins have been present in the seating areas, bathrooms, delis, and staff breakrooms at our Selby, West 7th, and East 7th stores. Since then, co-op customers and staff have been able to compost food scraps; coffee grounds; paper towels and napkins; hot beverage cups, lids, and sleeves; soup containers; hot bar and salad bar boxes; wax paper and bakery item bags; and compostable cutlery when shopping or working at any of our stores.

Enabling co-op shoppers and staff to compost organic materials, including a majority of the packaging we provide for made-to-order deli and house-made bakery items, has aided in significantly reducing the amount of waste your co-op produces. Many other items, including newspapers and magazines; plastic, glass, and aluminum drink bottles; plastic salad bar containers; plastic deli grab-and-go containers; cardboard packaging; paper bags; and more can still be recycled at the co-op.

In addition to new in-store organics composting, there are multiple other ways your co-op reduces waste while utilizing available resources. For example, we partner with several local Saint Paul food shelves to donate leftover food from co-op hosted events and food that canâ€™t be sold that would otherwise go to waste. Last fiscal year, 31,518 pounds of food were rescued at the co-op and primarily donated to local food shelf partners Hallie Q. Brown and Merrick Community Services. Your efforts to reduce, reuse, and recycle when shopping at the co-op also have a huge impact. Last fiscal year, co-op shoppers returned a combined 204,086 egg cartons, glass bottles, and reusable bags, keeping them out of landfills and reducing the need for new packaging. Remember, when shopping at Mississippi Market, you contribute to a healthier, more sustainable planet.

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PRESORTED STANDARD U.S. POSTAGE PAID TWIN CITIES, MN PERMIT NO. 27734

Mississippi Market Co-op | 622 Selby Ave. | Saint Paul, MN | 55104

msmarket.coop |

@msmarketcoop |

@msmarketcoop

1500 West 7th Street Saint Paul, MN 55102

622 Selby Avenue Saint Paul, MN 55104

740 East 7th Street Saint Paul, MN 55106

7:30 am–9:30 pm

7:30 am–9:00 pm

651-690-0507

651-310-9499

651-495-5602

PLEASE RECYCLE This paper was locally Milled in MN