Mountain People's Coop

Quinoa Burgers (Vegan)

2011-12-26T15:16:00.003-05:00

Friends, it's time to put away the leftover gingerbread and put down that glass of egg-less "nog!" The start of the New Year brings a time of reflection, resolutions, and hope for a healthy 2012. Kick-off the season right with these filling Quinoa Burgers. Packed with protein and scrumptious flavor, traditional "burger" fixings will pair perfectly--tomato, lettuce, and perhaps some homemade guacamole or hummus on the side.

Note: These burgers also make a mix-in when crumbled on top of a hearty salad.

QUINOA BURGERS

(adapted from this recipe at the Savvy Vegetarian)

Ingredients:

Most ingredients are conveniently available at the Co-Op

2 cups cooked quinoa
1/2 cup of your favorite hummus or bean dip (check the refrigerated section at the Co-Op for prepared hummus, as well as the bulk foods aisle for dry mixes)
1 TBSP tomato paste
2 TBSP ground flax seed
1 TBSP low-sodium soy sauce or tamari
1 tsp. garlic powder
1 tsp. dried basil
1 tsp. ground coriander
1/2 tsp. cumin
1/2 tsp. paprika
1/2 tsp. dried thyme
Additional whole wheat flour or rolled oats to help bind the mixture together, if needed

Directions:

1) Super easy! Combine all ingredients in a large bowl and mix n' mash until thoroughly combined. Form into patties using about 1/4 cup of the mixture per patty, and refrigerate for 1 hour.

2) Heat a dash of olive oil in a skillet over medium heat. Cook patties for 3 - 5 minutes on each side, or until lightly browned on each side. Serve on a whole wheat bun with burger fixings, or crumbled over a spinach salad.

Fall-Fest at the Co-Op

2011-08-22T18:50:00.006-05:00

Join us for Fall-Fest at the Co-Op

Check out the latest products and pick up free recipe cards featuring Co-Op products. It's a great time to renew your membership, too!

Saturday, September 3, 2011

12:00pm - 3:00pm

Free recipe cards (to boost your creativity in the kitchen!)
Free samples
Wondering what's new at the Co-Op? We'll give you a guided tour to highlight all the new products.
Bring a friend and encourage them to sign up for a membership...members keep our Co-Op running!

What will a Co-Op Membership Do For You?

Members receive a 5% discount on store products every Wednesday!
Purchasing a Co-Op membership helps keep our Co-Op running, and fosters a sense of community and support for local business.
A family membership only costs $30 per year.

Variety of Pastas Available at the Co-Op

2011-07-23T08:29:00.004-05:00

Pasta serves as a fast and easy foundation for a wide array of meals--from a quick after-work family meal, to a gourmet dish for a dinner party. Best of all, your favorite pasta dishes can be adapted to nearly any dietary need with the diverse options available at Mountain People's Co-Op.

The Co-Op offers organic, whole wheat, gluten-free, and brown rice pastas, among other varieties. With the bulk food set-up at the Co-Op, you can purchase just the amount of pasta you need--whether it's a single serving, or enough for a 12-person meal.

And if you're looking for a way to make your favorite pasta meal vegan, check out the vegan, dairy-free cheeses available in the Co-Op's refrigerated section. You can also "dress up" a boring pasta dish with mix-ins such as lentils cooked in veggie broth, roasted vegetables, artichoke hearts, or fresh pesto.

For a light and fresh summer meal, try this easy recipe for Pasta with Veggies & Hummus (pictured above):

Pasta with Veggies & Hummus

(vegan and gluten-free)

Ingredients:

Cooked gluten-free pasta
Hummus of choice (roasted garlic or roasted red pepper hummus both work well!)
Fresh red bell pepper, sliced
Fresh (or roasted) broccoli florets
Grated carrot
Salt and pepper to taste

Directions:

Place an individual serving of pasta on plate. Stir in desired amount of hummus and top with veggies. Enjoy!

Daily Dose of Lentils

2011-05-24T19:24:00.004-05:00

Have you purchased lentils from the Co-Op lately?

These little pods are truly a nutritional powerhouse. They're loaded with fiber, packed with protein, and contain plenty of iron, magnesium, and folate. 1 cup of lentils boasts nearly 16 grams of fiber and 18 grams of protein!

Not only do lentils have a fabulous nutritional profile, but they also offer endless opportunities for creative cooking. They absorb flavor wonderfully, perhaps best evidenced when they're cooked in vegetable stock. Dress them up with a light vinaigrette and fresh veggies for a summer salad, or slow cook them with carrots, spinach, and seasonings for a warm comfort food dinner.

This week, be sure to stop by the bulk foods aisle at the Co-Op and stock up on some lentils. If you're looking for a delicious, simple recipe to start with, try Co-Op member Diane T.'s recipe for Warm Lentils with Sherry Vinaigrette. This dish also tastes delicious served cold, and it might be the new favorite side dish at your next family cookout.

Warm Lentils with Sherry Vinaigrette

(recipe from Co-Op Board member Diane T.)

Ingredients:

1 cup dry lentils
veggie broth (3 - 4 cups)
1 tsp. dried rosemary (or fresh rosemary to taste)
1 bay leaf
4 cloves garlic, minced
1 small onion, minced
1/2 tsp. salt
optional: 2 finely diced carrots and 1 - 2 diced stalks of celery

Vinaigrette Ingredients:

3 TBSP sherry wine vinegar
2 TBSP dijon mustard
1/2 tsp. salt
3 - 4 TBSP olive oil

Directions:

1) Place lentils in a large pot and cover with veggie broth. Add remaining lentil ingredients. Bring to a boil, reduce heat, and simmer for 20 - 30 minutes, or until liquid has mostly absorbed.

2) To prepare vinaigrette, whisk ingredients together in a small bowl. When lentils are done cooking, pour vinaigrette on top and stir to combine.

Good Food & Good Friends Co-Op Appreciation Night

2011-04-17T14:39:00.006-05:00

Good Food & Good Friends at

The Golden Finch

Sunday, May 1

6:00pm - 8:30pm

(The Golden Finch Restaurant is located at 330 High Street in Morgantown)

It's time for the annual Mountain People's Co-Op Appreciation Night! Reserve a table for you and your friends at the Golden Finch and join us for an evening of fine food and beverages.

Vegetarian menu options available

Wide range of affordable dinner prices

Reservations required

To reserve your seat, simply purchase a $5 reservation ticket at the Co-Op. Bring your ticket to the event and redeem for $5 off the price of your dinner (1 ticket required per member of your party).

We hope to see you there!

Taste of Spring Re-Cap and Recipes

2011-03-29T18:05:00.012-05:00

The Co-Op's "Taste of Spring" event was a success! Members and patrons gathered at the Ronald McDonald House on March 26 for an afternoon of food, fellowship, and music. The pictures below give just a taste of the fun we had.

Below, you'll also find recipes for two of the dishes featured at the event-- Diane Tarantini's Spiced Up Hummus and Susan Musick's "Best Yet Chocolate Pudding." Enjoy!

Spiced Up Hummus

(recipe from Diane Tarantini)

Ingredients:

1 can garbonzo beans, drained (reserve 1/4 cup liquid)
1/4 cup tahini
1/4 cup fresh lemon juice
1 TBSP olive oil
1 garlic clove, crushed
1/4 tsp. ground star anise
1/4 tsp. ground ginger
1/4 tsp. ground cumin
1/4 tsp. ground turmeric
1/4 cup cilantro leaves, chopped

Directions:

Puree all ingredients (except extra bean liquid) until smooth. Add extra bean liquid (or water) if necessary, 1 tablespoon at a time. Add salt and pepper to taste, if desired.

Best Yet Chocolate Pudding

(recipe from Susan Musick)

"I call it this because it's the result of a series of experiments. My husband says he likes it as much as the pudding his mother made. It's low-fat, vegan, low-sodium, and has no refined sugar. And, in the words of Fannie Merritt Farmer (circa 1906), 'If you don't have a double boiler, improvise one.' "

Ingredients & Directions:

In the top of a double boiler, over cold water, mix together:

3 TBSP cocoa powder
1/4 cup cornstarch

In a pitcher, mix together:

2 cups unsweetened soy milk
3/8 to 1/2 cup agave, depending on how sweet you like it

Using a whisk, stir the liquid slowly into the dry mixture until it's smooth and lump-free.

Next, place the double-boiler over medium heat and boil the water. Stir pudding mixture constantly until the pudding is thick and satiny. Remove from heat.

Stir in 1 tsp. vanilla extract. Chill well. Yield: 4 servings

"A Taste of Spring" to take place on Saturday, March 26

2011-03-20T21:10:00.006-05:00

Join all of your Co-Op friends for "A Taste of Spring" on Saturday, March 26 at the Ronald McDonald House from 2:00pm - 5:00pm.

The focus of this FREE event is to celebrate the arrival of Spring and the wonderful sense of community offered by Mountain People's Co-Op.

"A Taste of Spring" will feature...

Fresh potluck food offerings, including Irish Soda Bread, vegan carrot dip, and much more
A sampling of beverages for both adults and kids (don't forget your ID for the "adult" beverage samples)
Live Celtic music
Free portrait sketches
Fantastic company :)

Bring a friend (or two...or three) and stop by the Ronald McDonald House on Saturday to help us ring in the new season (Click here for directions to the Ronald McDonald House).

Build a Breakfast of Champions at the Co-Op

2011-03-05T17:35:00.008-05:00

Breakfast is definitely the most important meal of the day.

Luckily, The Mountain People's Co-Op offers everything you need to make a nutritious breakfast that will keep you energized and full all morning long. Best of all, the Co-Op caters to a variety of special diets: gluten-free, vegan, and lactose-intolerant friends are all welcome!

This week, consider switching up your breakfast routine to include some of the delicious, clean-eating foods available at the Co-Op:

A variety of oatmeal, including gluten-free varieties, steel-cut oats, instant oats, and rolled oats
Organic granolas
Dried fruit
All-natural nut butters
Various dairy-free milks (almond, soy, hemp, etc.)
Whole-grain and gluten-free breads
Vegan "butter"
Jams and fruit spreads
Fakin' Bacon (vegetarian "bacon" made of seasoned tempeh)
"Kid-Friendly" organic boxed cereals

Try the recipe below for vegan oatmeal...it just may give you a new reason to wake up early.

Loaded Vegan Oatmeal

(serves 1)

Ingredients:

1/2 cup old-fashioned oats
1 cup almond milk (or non-dairy milk of your choice)
1/2 tsp. vanilla
1/4 tsp. cinnamon
1 TBSP chopped, toasted walnuts (or, 1 TBSP of natural nut-butter)
1 - 2 tsp. ground flaxseed
1/4 cup fresh blueberries
1/4 cup chopped strawberries
Optional: more milk

Directions:

Combine the oats and the milk in a small saucepan over medium heat and bring to a gentle boil. Reduce heat and cook until liquid has been absorbed and oatmeal reaches desired consistency--anywhere from 5 - 15 minutes (add more milk for a more liquid consistency). Remove from heat and stir in remaining ingredients. Optional: Add more milk with remaining ingredients.

Co-Op Offers Terrific Tempeh

2011-02-19T12:13:00.009-05:00

Tempeh is a plant-based alternative to meat that boasts a powerful serving of protein, plenty of fiber, and a healthy dose of magnesium, among other nutrients. Made from fermented soybeans, tempeh is easy to digest and readily available at the Co-Op. Check out the refrigerated section of the store, where both plain and Garden Veggie varieties can be found.

To prepare, tempeh is often sliced and lightly browned on a skillet. It makes a fantastic sandwich filler and a hearty addition to salads. Free of saturated fat and cholesterol, this protein-packed delight is perfect for anyone who wants to incorporate a tasty, heart-healthy ingredient into their weekly dinner rotation.

This week, stop by the refrigerated section of the Co-Op to pick up some tempeh. Be sure to check out the other delicious meat alternatives offered by the Co-Op as well--from seitan to seasoned tempeh "Fakin" (meatless bacon!), you'll be sure to find something that works well for you.

Looking for a new tempeh recipe? Try this flavorful take on meatless Sloppy Joes where tempeh serves as the star ingredient. While the sandwich pictured is topped with blue cheese crumbles, you can easily eliminate this ingredient for a vegan option.

Barbeque Tempeh Sloppy Joes

(recipe from The Vegetarian Meat and Potatoes Cookbook)

Barbeque Tempeh:

8 oz. of tempeh, cut into 1/4 inch wide strips
2 TBSP olive oil
1 onion, minced
4 cloves of garlic, minced
1 - 1/2 teaspoons fresh ginger, minced
2 cans of drained crushed tomatoes ( 14.5 oz. each)
1/4 cup molasses
2 TBSP dijon mustard
3 TBSP soy sauce
1 TBSP rice vinegar
1/4 tsp. ground red pepper

Onion n' Pepper

1 large onion, sliced
1 bell pepper, sliced
a little olive oil

Sandwich Fixins'

Bread or bun of choice
Blue cheese crumbles, optional
Optional: sweet pickle slices (bread n' butter pickles)

Directions:

1) Heat olive oil in a large skillet over medium heat. Add tempeh slices, allowing to brown on one side (approximately 3 minutes). Flip, and brown tempeh on the other side. Remove tempeh from the skillet and chop into smaller pieces. Set aside.

2) In a pot, heat a little olive oil over medium heat. Add diced onion and saute until softened, about 5 minutes. Add garlic and ginger, and saute for another 2 minutes. Add remaining ingredients for the barbeque tempeh (through ground red pepper). Bring to a boil, reduce heat and simmer for 10 to 15 minutes, allowing to thicken. Stir occasionally. Add tempeh and allow sauce to cook another 5 minutes, until heated through. Your filling is done!

3) Heat a little olive oil in a skillet over medium heat, and add sliced onion and bell pepper. Saute until lightly browned, about 3 - 5 minutes.

4) Build your sandwich: Top bread with tempeh filling, onions and peppers, pickles, and blue cheese crumbles (if using).

Nuts for Co-Op Nut Butter

2011-02-05T23:46:00.011-05:00

One of the Co-Op's shining-star products is their offering of all-natural peanut butters. Free from pesky add-ins like sugar or hydrogenated oils, the Co-Op nut butters feature one star ingredient: roasted nuts.

The result? A flavorful, nutritious, protein-packed powerhouse to spread on your classic PB & J sandwich. (Or, your AB & J sandwich if Almond Butter is your nut spread of choice).

The Co-Op offers a fantastic self-serve station for you to scoop your own peanut butter, too. Containers are provided, or you can bring your own jar and fill it up with just the right amount for you.

If you're seeking ways to incorporate more plant-based sources of protein into your daily dining routine, consider some of the following options to put your Co-Op natural nut butter to use:

Top your morning bowl of oats with a scoop of nut butter, a handful of blueberries, a splash of vanilla, and a sprinkling of cinnamon.
Spread nut butter on a banana slice for a mid-morning or after-work snack.
Try your hand at a delicious peanut stew recipe--many recipes contain basic ingredients like sweet potatoes, tomato juice, all-natural peanut butter, and raw, unsalted peanuts (also available at the Co-op).
Looking for a way to use up blackened bananas? Whip up a batch of peanut butter-banana pancakes or quick bread for breakfast.
Cookies! The possibilities are endless with nut butters.

The following vegan cookie recipe features your favorite nut butter as its star ingredient--just about any kind will work! Don't expect them to last long in your cookie jar...

Vegan Nut Butter Cookies

(recipe from Love Like a Vegan blog)

Ingredients:

• 1 cup unbleached, all-purpose flour

• 1 tsp. baking powder

• 1/2 tsp. baking soda

• 2 TBSP sugar

• 1/4 tsp. salt

• 1/3 cup of your favorite all-natural nut butter (peanut or almond butter work great)

• 1/2 cup pure maple syrup

• 1/2 tsp. vanilla extract

• 1/2 tsp. almond extract

• 3 TBSP oil

Directions:

1) Preheat oven to 350 degrees and coat a baking sheet with cooking spray.

2) In a mixing bowl, combine all dry ingredients. In a small bowl combine the remaining ingredients (almond butter through oil). Gently stir the wet ingredients into the dry. Drop by rounded spoonfuls onto the baking sheet. Bake for 7 - 8 minutes, or until lightly browned on the bottom.

Great Grains at the Co-Op

2011-01-22T11:45:00.005-05:00

As frequent patrons of the The Mountain People's Co-Op have likely noted, our store boasts a full aisle of bulk grains, flours, rice, spices, and more. While you may be used to filling up a bag of rice, or picking up a pouch of curry powder, it's always fun to explore the grains and flours that may not be as common in your household.

Take bulgur, for instance. This fantastic grain cooks up fairly quickly and pairs beautifully with a variety of veggies, seasonings, nuts, and homemade dressings. As an added bonus, it's also a great source of fiber and vegetable protein.

So this week, as you peruse the bulk 'grains and spices' aisle at the Co-Op, try exploring some of the many healthy options you may never have tried before (Adding spelt flour to your pumpkin muffins? Or using quinoa as a bean burger base?)

Or, simply start with bulgur. This simple recipe for a vegan bulgur salad (pictured above) is crunchy, filling, and just plain scrumptious.

Bulgur-Apple-Almond Salad

Ingredients:

1 cup uncooked bulgur
2 cups veggie broth
2 cups chopped apple
1 cup chopped celery
1/3 cup dried cranberries (or more, to taste)
1/2 cup coarsely chopped almonds, toasted (to toast, place chopped almonds on a dry skillet over low-medium heat. Toast, tossing occasionally, until fragrant and lightly browned--about 3 - 5 minutes)
2 TBSP honey
1/4 cup lemon juice
1/2 tsp. salt
3 TBSP olive oil
ground black pepper to taste

Directions:

1) Bring broth to a boil in a small sauce pan. Stir in bulgur, remove from heat, cover, and allow to sit until liquid is absorbed (about 30 minutes).

2) In the meantime, whisk the honey, lemon juice, salt, and olive oil together in a small bowl.

3) When the bulgur is ready, combine it with the apples, celery, almonds, and cranberries in a large bowl. Pour dressing over the mixture and stir until well-combined.

Blue Moose Co-op Appreciation Night

2010-09-28T10:19:00.005-05:00

Just a reminder of our night at the Blue Moose this Saturday. Come on out and say hello!

Diane Tarantini

2010-09-09T09:22:00.006-05:00

Diane Tarantini here.

Starting second year as a board member.
Starting sixth (or is it the seventh?)year as a member of Mt. People's.
I love just about everything at Mt. People's but these are the things I get almost every time I'm in the store.
Garlic
Xylitol
Spices
Bulk Olive Oil
Maple Syrup
"Craisins"(for salads and for our three bunnies)
Dishwashing liquid
Also, I now make my own laundry liquid using the kits at Mt. People's. I scent mine with geranium essential oil. It's supposed to have an anti-depressant effect. I need that since housework depresses me. The kids think I am a very cool mom for making our own laundry liquid.

Vegan Marsmallows!

2010-06-24T10:07:00.005-05:00

These have been in the co-op for a few months now. They come from the incredible all vegan company Chicago SoyDairy. Hopefully you have already tried them because they are amazing! If you haven't already, summer is the perfect time to eat them plain, roasted or any other way you can think of. Any ideas?

-aaron

Richwood Grill

2010-03-12T14:56:00.003-05:00

Thanks to everyone who came out to the Richwood Grill for Co-op Appreciation Night. The food specials were amazing, the drink special was too awesome, and it was great seeing so many Co-op members in one place.

An extra special thanks to Chef Marion and the Richwood Grill for hosting. The tofu soltado is going to be on the menu for the entire season so head up there and check it out.

I also recommend the Crusta! Mmmmmm.

Co-op Appreciation Night

2010-03-10T08:02:00.005-05:00

Just a reminder that this is happening tomorrow evening. Come out and join us.

what's in the bulk bin?

2010-03-05T15:13:00.004-05:00

Dates are the sweet dried fruit of the tree known as the Date Palm. They are not the most beautiful fruit in the world but I think they have a great taste. Don't know what to do with them? Here is my suggestion: Make a smoothie. Sound a bit strange to you? Try it and you might like it.

This is what I do. Put all of the following into the blender:
6-8 whole dates
2 ripe bananas
1 big spoonful of peanut butter or tahini
about 1/2 tsp cinnamon
milk of your choice until you get the consistency that you like. I use rice milk.
The dates will still be a little chunky at the end but I think it makes it better.

What do you do with dates? Post your ideas in the comments.

produce anyone?

2010-02-25T11:06:00.005-05:00

Just a few of the many produce items currently available at the co-op. Broccoli, rainbow carrot bunches, sweet peppers, blueberries and pineapple. Stop in and see everything we have to offer.

Stuffed Acorn Squash

2010-02-08T19:57:00.005-05:00

Hello out there! Not sure if many people read this(post a hello in the comments if you do). I know that it has been neglected for quite a while. Hopefully we can bring a bit of life to this blog. My name is Aaron and I will be posting here starting now and hope to do so somewhat regularly. Likely to be a lot of food related posts and probably some things that are going on inside and out of the store itself.

This post is about C.O.W.S or Co-Op Winter Shares. Basically it is a share of organic produce throughout the winter months when CSA's are not running and the farmers market is not regularly happening. If you are interested in the program contact email Carrie at eikler@yahoo.com for details. The program is only a few shares in but the produce so far has been great. Pictured is stuffed acorn squash with white bean gravy. The squash, swiss chard and celery are all from the last share. Most of my other ingredients were also purchased at the co-op. Great northern beans, Earth Balance margarine, flour, onion, spices, actually the only item purchased elsewhere was the bag of stuffing. Yeah, I didn't make my own stuffing. I'll add that to my long list of things to make from scratch.

2009-12-12T21:22:00.002-05:00

Winter has finally arrived! It's the perfect temperature for hot soup, homemade bread and fire places. The first COWS order came this past week. The co-op is offering produce shares to it's members this winter. It's a great way to get fresh organic produce throughout the winter without having to shop at Kroger. For the first time round, I think that it went really well. The selection was awesome and the amount of goods each share holder received was hefty. Using the goods from our Cows share, I have already made butternut squash with coconut milk... so good. Last night it was potato leek soup, with all co-op ingredients, I love that! Tonight we are used the beautiful Bartlett pears and made a gluten free pear crisp..... just pulled it out of the oven, I can smell it cooling off in the kitchen. Tomorrow I'll make Broccoli and almond soup, maybe some steamed beets. We also got one pineapple in the share, I'm still pondering what I want to concoct with that.
The Venerable Bean offered some great goods to the co-op shoppers this last week. Coconut cherry muffins, oatmeal raisin cookies, granola bars, chocolate cakes, gluten free brownies (my personal favorite)... and many other grand creations. Aaron does an amazing job!
I've started selling hand made knit and crocheted hats at the co-op, so far they have been popular with the employees, I'm having a hard time keeping my goods stocked....but I'm not complaining. It's fun, and I sure hope that it picks up. We also have oodles of fair trade hand made gifts, bags, calenders, tie dye, soap, incense, candles, wall hangings, journals, scarfs... ect..ect. Check it out!

Christmas time will be interesting down at Mountain Peoples, with not only me, but Lee Casto, and Meredith going home to be with family, Lee and Ash are going to be busy bees! They are such rock stars and so good at what they do that I know it will be alright. I think Darien will be able to help out and maybe some other wonderful people.
Anyhow, on behalf of the co-op I wish you a wonderful holiday. Eat well and take care of your body, take care of the earth. Be good to one another!

2009-11-19T18:02:00.002-05:00

Hello pretty people! My wonderful boyfriend volunteered my hands and random writing style to take up the Mountain People's blog. This is Natalie, for those of you who don't know me I am a relatively new(since August) employee at the co-op. I am there 6 days a week, so if you shop there, it is likely we have encountered one another.
I am going to try and write some interesting and fun ideas and stories... observations, news, and whatever else floats my boat. For starters I'll give you a heads up about who I am and what I am doing here, here being Morgantown, or here being Mountain People's. My boyfriend Brian and I just moved to Morgantown in April. I am a born and raised Californian, from a city called Santa Rosa about an hour north of San Francisco. Brian talked me into road tripping across the country and moving here with him so he could go to grad school and get his masters in Mechanical Engineering. To be quite frank one of his chief luring devises was the fact that the town had a health food co-op. Wooo! Well that trip is a whole different story.
So here I am in Morgantown, working at the co-op with some fabulous people. I am taking over the blog writing until the Force tells me otherwise. I'm not too sure what would be best to write about or what would most interest you... you being the person that may be reading this. Are you there? Can anybody here me? No really, I'm curious if anybody follows along in co-op realm. Let me know.
Something must be said in this first entry that bring the co-op to the stage.... so.. I'll tell you about the strange and wonderful dinner we just made. I brought home some of the brand new gluten free mung bean pasta, pretty good stuff, very mung beany. Then I made my standard "iron sauce". Don't let it scare you, it's actually pretty tasty. I start by grinding up pumpkin seeds, nettle leaves, kombu, sesame seeds, chia seeds, parsley, and turmeric, then I stir in some tahini and a dash of flax seed oil, water, and sometimes my homemade herbal iron tonic vinegar. It's yummy, and feels so good on the body. We usually eat the sauce with quinoa and steamed kale and other veggies, but the veggie situation was sad tonight, so sauce, carrots and mung bean pasta it was. I liked it, Brian liked it, there are things I would change for sure. Now I can't decide if I want to make a vegan, gluten free pumpkin pie for dessert or go for the usual chocolate hemp milk ice cream that I special order a little too often.... :)

2009-04-20T10:31:00.000-05:00

Member Meeting

Our Member Meeting is Tuesday, April 21, at 6 PM, in the gym of First Presbyterian Church, 456 Spruce St. We will have a potluck dinner, update on the Co-op, membership information, vote for a change to the bylaws, and meet your candidates for the Board of Directors election. There is a kitchen facility available to heat food, and we will have plates and silverware available. Drinks will be provided. Thanks to First Presbyterian for providing us this space free of charge. We hope to see you there!

2009-04-09T14:51:00.001-05:00

Cleaning Workshop
Are you ready for spring cleaning, but you want to avoid all those chemicals in commercial cleaning products and you want to save money too? Come to the Green Spring Cleaning Workshop and learn just how easy and inexpensive it is to make your own household cleaning products, and try them out on real dirt so see how they really work! This workshop is co-sponsored by Our Studio, an environmentally-focused, community art studio that offers classes for children and adults and a series of summer children's day camps (www.ourstudio.org). The workshop will be held on Thursday, April 16, 7:00 PM, at Our Studio, 601-D East Brockway Ave. There is a $10 fee, which covers the cost of a recipe booklet and a choose-it-yourself natural home cleaning kit. To register, email mpcboard@gmail.com.

Painting Rescheduled
The Co-op's new coat of exterior paint has been rescheduled for Sunday, April 26.

2009-03-27T15:39:00.002-05:00

Co-op Painting Rescheduled!
Due to the high likelihood of inclement weather this Sunday, we are rescheduling the event. Please stay tuned for details!

2009-03-20T12:00:00.003-05:00

We're giving the Co-op a fresh coat of paint!

On Sunday, March 29, volunteers will be giving our Co-op's building a spring sprucing-up. We will be painting the exterior of the store with an earthy, updated color scheme - we think it will look something like the image at right (please pardon my less-than-spectacular photo editing!). Volunteers will meet at 1 PM. In case of bad weather, the painting party will be rescheduled. If you would like to work on the paint crew or donate money toward the purchase of paint, please call the Co-op at (304)291-6131. We'd like to give a big thank you to Co-op member Joe Super for organizing this event!

2009-02-26T17:22:00.006-05:00

Chunky Noodle Soup

This vegetarian soup doesn't claim to taste like chicken, but it sure is satisfying!

Ingredients
2 medium potatoes, cut in ½ inch chunks
6 oz. whole grain udon or soba noodles
6 c. water
1 medium onion, chopped
1 stalk celery, chopped
2 carrots, diced
3 Tbsp. canola or other light-flavored oil
2 - 3 cloves minced garlic
½ c. whole wheat flour
3 c. dairy or non-dairy milk (unsweetened)
½ c. nutritional yeast flakes
1 tsp. sage (dried)
2 Tbsp. parsley (dried)
1 Tbsp. Frontier Salt-Free Herbal Seasoning (if you don't have this, you can use dill, but the depth of flavor is better with the Frontier blend)
2 tsp salt
1 lb tofu, cut into approx. ½” chunks
1 ½ c. frozen peas

Boil potatoes in 6 c. water. When they begin to get soft, add udon or soba and cook for 9 more minutes. When done, turn off heat but do not drain.

Meanwhile, sauté the onion and carrot in 1 Tbsp. oil in a stockpot. When the onion gets soft, add the garlic and sauté for one more minute. Remove from pan. Add the flour and 2 Tbsp. oil, mix well, and cook for about 2 minutes, stirring. Gradually add the milk, stirring constantly to achieve a smooth consistency. Whisk in the nutritional yeast. Stir in the onion-garlic-carrot mixture, sage, parsley, Frontier seasoning, and salt. Add tofu and frozen peas, then pour in the potatoes, noodles, and their water. Stir and heat until warmed through. Serves 4 - 6.

2009-02-13T08:21:00.008-05:00

Barlean's Total Omega Vegan Swirl

Barlean's is well known for their flax oil and fish oil supplements. Last year, they launched their Omega Swirl line - smoothie-like liquids that are great for people who don't want to swallow bulky pills or choke down a spoonful of oily, fishy-tasting nastiness. There was a fish oil Omega Swirl to provide brain-healthy* DHA and a vegetarian flax oil Swirl for those who want omega-3's without the fish. But flax oil does not contain DHA, and individuals' ability to convert flax omega-3's to DHA varies greatly, so some felt that fish oil was a better supplement.

Fish get their DHA from the algae they eat, and now we can too. Vegetarian DHA is isolated from algae, and since it doesn't come from fish, it is less likely to contain certain environmental contaminants that fish can concentrate. Barlean's Total Omega Vegan Swirl contains flaxseed oil for essential omega-3's and lignans, borage oil for GLA, and algal oil for DHA. Check out the Barlean's web site for more information.

Does it taste good? In one word, yes. Even my 9-year-old son liked it, and given that he complains loudly every time I try to give him any other liquid omega-3 supplement, that is a victory.

The flavor is pomegranate/blueberry, but I don't think it tastes particularly strongly of either - I would call it more of a "mixed berry" flavor. It's sweetened with xylitol, a natural sweetener that is low in calories and used in chewing gum as an alternative to sugar that doesn't promote tooth decay. The texture of Omega Swirl is thick and smooth, and not oily at all. Sometimes flax oil tastes fishy to me, but this is not at all fishy. In a nutshell, I don't have to think of creative ways to hide the flavor of this omega-3 liquid in cereal or yogurt or pasta sauce... it's good to go just as it is.

I did want to mention one important thing about Omega Swirl. The package information warns not to feed it to your pets. This is because of the xylitol used to sweeten it. Xylitol has been shown to be harmful to dogs, and even a small amount can rapidly bring their blood sugar dangerously low and potentially result in death. Dog metabolism is very different from that of humans: chocolate, raisins, grapes, onions, and other human foods are toxic to dogs as well.

-KW

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent disease.

2009-02-05T23:49:00.006-05:00

Equal Exchange Mint Chocolate

I'm a serious chocoholic; some might even say I'm a chocolate snob. My favorites are rich, dark chocolates, but I'm pretty versatile when it comes to this favorite food. But after learning about child slavery on cocoa farms in Africa, I make a point of buying fair trade chocolate in order to avoid supporting this deplorable practice.

Today, on a whim, I bought a bar of Equal Exchange's Mint Chocolate with a Delicate Crunch at the Co-op. Equal Exchange is a worker-owned co-op based in Massachusetts. Their mission is "to build long-term trade partnerships that are economically just and environmentally sound, to foster mutually beneficial relationships between farmers and consumers and to demonstrate, through our success, the contribution of worker co-operatives and Fair Trade to a more equitable, democratic and sustainable world." I like supporting a company like this.

But warm-hearted feelings aside, did the chocolate taste good?

Wow. This is what Peppermint Patties should taste like, well, if they actually contained real chocolate and had enough of it in them. This was some really good chocolate.

The chocolate is 67% cacao - not quite the 72% cacao I usually crave, but it is clearly a dark chocolate. It contains no milk in its ingredients, and it isn't overly sweet. The clean, fresh note of natural mint is strong without being overwhelming. The crunch is kind of like tiny pieces of candy cane - really, only barely crunchy - not like chocolate bars with big rice crisps.

I gave a piece of it to my son, who usually doesn't like dark chocolate. He asked for another. And another. I had to draw the line. After all, I needed save some to share with my husband.

I think we have a new family favorite...

-K.W., mom, educator, chocoholic, and Co-op member

2009-01-29T12:52:00.007-05:00

Making Your Food Dollars Go Farther... without compromising your health

This week, we're beginning a series of healthy, good-tasting, easy, and inexpensive recipes that use ingredients that you can find at Mountain People's Co-op; many use ingredients that are grown or produced within our local region.

These recipes have been trial-run by Co-op member Julie Z. and taste-tested by her family of 4. Julie has gone a step farther and calculated the cost of each recipe, whole and per-serving, when the ingredients are purchased at the Co-op.

---

Baked Tofu
2 Tablespoons soy sauce (or tamari or shoyu)
1 minced clove garlic or 1/4 teaspoon garlic powder
1 teaspoon minced fresh ginger (optional)
1 teaspoon vegetable oil
1 16-oz. package drained tofu, firm or extra firm
(use WV-made Spring Creek tofu for a local flavor!)

1. Preheat oven to 350 degrees. Line a rimmed baking sheet with foil.

2. Drain water from tofu. Wrap tofu in paper towels. Let set for about 5 minutes.

3. While tofu is draining, combine soy sauce, garlic, ginger and vegetable oil in a small bowl.

4. Slice tofu into 1/2 inch thick slices. Place tofu slices on foil lined baking sheet.

5. Pour soy sauce mixture over tofu. Using a spatula or pancake turner, gently turn slices over to coat both sides with sauce.

6. Bake tofu for 15 minutes. Turn slices over and bake for another 15 minutes. Tofu should be light golden brown and firm. Serve hot in place of meat or cut into slices or cubes and add to a stir-fry, fried rice, soup or salad.

Cost:
Per Recipe: $ 2.13
Per Serving: $ 0.53

"I made this last week and it was quite yummy!"
-Julie Z., frugal mom

2009-01-21T20:55:00.023-05:00

Product Reviews: Tres Rios Chips, Yoder's Salsa, Moldzyme

Chips-n-Salsa
I just tried the Tres Rios Blue Corn Chips from the Co-op. These chips are made from organic blue corn by Reyna Foods in Pittsburgh. They are on the shelf right behind the register. They are fantastic! They are super thin and therefore super crisp. They have just the right amount of salt on them--not too much, not too little. At $2.25/bag, EVERYONE who loves chips should give them a try. Be careful though, you might end up being addicted. Good thing we can get stuff by the case!

I also bought a jar of Yoder's Country Kettle medium salsa. I had this salsa at a class at the Co-op and really liked it. The unique thing about this salsa (besides it being fairly local--yay!) is its sweetness. I would not have labeled it medium. To me, a heat lover, it is merely mild. Even so, it has such a great flavor I'd buy it anyway. My kids all liked this salsa which is a coup in itself. It is great with the Tres Rios chips.

-Diane, Co-op member, mom, creative spirit

Moldzyme
I wanted to get away from the harmful chemicals used to make vinyl, so when our old shower curtain became brittle and torn, I replaced it with a curtain made from hemp. Hemp is a sturdy fiber with natural anti-mildew properties, and, I admit it, I pushed it to its limits and pretty much abused it. After every shower, it dried out slowly in my humid, poorly-ventilated bathroom, and after several months of this treatment, it started to develop a mildew odor. I washed it with laundry detergent. No good. Washing soda. No help. Vinegar. Borax. Essential oils. None of the natural odor remedies I tried totally got rid of the pervasive mildew stink. Then one day, I saw Moldzyme natural mold and mildew remover at the Co-op, and I thought, why not give this a try before I resort to toxic chemicals or buying a new shower curtain? Moldzyme is made from water, coconut-based surfactants, naturally derived citric acid, and naturally occurring enzymes.

I sprayed my shower curtain generously with Moldzyme, and I was impressed with how quickly the mildew odor actually disappeared. Then I tried Moldzyme on a spot of mold on the wall by the kitchen sink. I had already scrubbed this spot with a natural kitchen cleaner, and it didn't do much, but after I let the Moldzyme sit on it for a few minutes, it wiped away with no problem.

To be honest with you, Moldzyme is a very effective product, but it isn't a miracle cure for every mold problem. The caulk around my kitchen sink is stained black from mold. I know I should just dig the old caulk out and put new in, but I would rather avoid that job if I can. So I sprayed the caulk with Moldzyme, waited, and scrubbed gently for about 30 seconds. This decreased the darkness of the stain, but it didn't get rid of it completely. Same thing happened around the bathtub - the surface mold got lighter, but there was still that buried mold underneath the caulk. Still, it saved me from feeling like I needed to replace the caulk right away. And it didn't put anything toxic next to the kitchen sink and tub!-Chris, Co-op Member

2009-01-15T08:26:00.012-05:00

Closer to Home

Mountain People's Co-op is continually striving to bring you products that are healthy for you and for the planet. Part of this mission is offering products that are made locally, and if a local alternative is not available, regionally. Foods produced closer to home require fewer fossil fuels to transport, and they support the local and regional economy. This week, our blog is showcasing two new regionally-made granolas: Antioxidant Superfruit Granola and Gluten-Free Vanilla Crunch. The gluten free granola is particularly significant. Specialty products such as this are more difficult to find, and we used to source our gluten-free granola from California, over 2,500 miles away. Our new granola is from Massachusetts: not exactly next door, but less than one-quarter the distance that our previous granola had to travel. Here is a review of these two granolas by one of our Co-op taste-testers:

Gluten-Free Vanilla Crunch

This granola is super crunchy thanks to cornflakes and (brown) rice krispies. It makes it very un-granola-like which is a good thing. It's a nice other option to have around. The raisins add chewiness but they're not so numerous that they're overwhelming. Three kinds of seeds add protein--sesame, sunflower and pumpkin. There is a nice vanilla flavor to this granola. I kept refilling my bowl and I'm already looking forward to breakfast when I can have more. I really liked this cereal; can you tell?

Antioxidant Superfruit Granola

This granola was very dense, due no doubt, to lots of really healthy whole grains. The density of the granola necessitates lots of chewing. It reminds me of muesili. A number of varieties of berries (including the power house gogi berry) offer antioxidant benefits. However, there is not a strong berry flavor (like there is in my personal favorite Blueberry/Flax granola from Mountain People's). If I were to guess, I'd guess that this one is healthier. But if I were to buy, and I plan on it, I'd go with the gluten free!

- Diane T, Co-op member, mom, creative spirit

2009-01-08T10:57:00.009-05:00

After the holidays, many of us feel the need to return to a simpler lifestyle that is easier on the pocketbook as well as the body. The foods we eat are an important part of this transition. Mountain People's Co-op's Featured Recipe, Winter Hearth Soup (see recipe below), embodies many of these ideals:

Buy fewer processed foods, and discover the joy and satisfaction of cooking from scratch.
Take advantage of dried foods; they are less expensive and also use less fossil fuel to transport than their liquid counterparts. For example, the organic vegetarian chicken-style broth used in this recipe is the dried powder from the Co-op's bulk cooking ingredients section; the amount used in this recipe costs only $3.20. The equivalent amount of organic vegetarian chicken-style broth in aseptic packs would cost about $5. Similarly, cooking dried chickpeas in your slow-cooker is much less expensive than buying pre-cooked beans in cans.
Save money by buying in bulk. During tough economic times, it isn't necessary to forgo the luxury of herbs and spices in our daily cooking. Buying herbs from the Co-op's bulk jars allows you to buy only as much as you want, and it's much less expensive than buying herbs and spices in jars. Typically, the cost of one of the Co-op's organic dried herbs or spices will be anywhere from 10% - 50% of what you will pay to buy the equivalent product in bottles in the grocery store!

Winter Hearth Soup features a new addition to the Co-op bulk bins: kamut (pronounced ka-moot). Kamut is an ancient relative of wheat. When cooked, it looks like a giant wheat berry, or according to some of our younger taste testers, like a "little canoe". Kamut has a sweet, nutty flavor that lends a heartiness to soups, stews, pilafs, and breads. Nutritionally, kamut contains more high quality protein, unsaturated fatty acid, and minerals than wheat; a 1-cup serving contains 22% of the RDA of protein but only 250 calories. Kamut is also an excellent source of selenium, a trace mineral that helps to protect the body against damage from free radicals. The Co-op now carries both kamut berries and kamut flour. Look for them in the bulk section of the Co-op.

Winter Hearth Soup Recipe
2 c. cooked garbanzo beans (chickpeas)*
3/4 c. kamut berries, rinsed
2 c. boiling water
2 Tbsp. olive oil
2 c. chopped onion
1 c. chopped carrot
1/2 c. chopped celery
4 tsp. dried parsley
1 tsp. dried tarragon
1 tsp. dried thyme
1/2 tsp. turmeric
2 cloves garlic, minced
9 Tbsp. organic chicken-style broth powder
7 c. water
2 dried bay leaves
1/3 c. dried lentils, rinsed
1/2 tsp. pepper
1 scant Tbsp. light miso

Place kamut in a heat-safe bowl, cover it with boiling water, and let it stand for 30 minutes while you prepare the rest of the soup.

In a stock pot, saute the onion, carrot, and celery in the olive oil until the onion begins to soften (about 10 minutes). Add the parsley, tarragon, thyme, turmeric, and garlic, and cook for 2 more minutes, stirring often.

Combine the broth powder and water, then add to the stock pot along with the drained kamut and bay leaves. Simmer for 30 minutes.

Add the lentils and pepper, then simmer for 20 minutes or until the lentils are soft. Add chickpeas, simmer several minutes until heated through. Remove a small amount of broth from the pot, whisk in the miso to dissolve, and return it to the pot. Serves 5.

---
Two Co-op member households met for the evening and taste tested this recipe, along with a salad and fresh loaves of walnut wheat bread and seven-grain bleu from our local artisan bakery, New Day Bakery. We all enjoyed it - what a fabulous meal!
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*In a pinch, you can use a 15-oz can of cooked chickpeas. My family prefers the taste (and I prefer the economy and no exposure to endocrine-disrupting chemicals in cans) of dried chickpeas, cooked in a slow cooker all day: 3 cups rinsed chickpeas + 5 cups water.

2008-06-02T13:53:00.001-05:00

MOUNTAIN PEOPLE’S MARKET CO-OP GRAB’N’GO MENU
(ITEMS SUBJECT TO CHANGE)
SERVED FRESH DAILY MONDAY-FRIDAY:
MUFFINS, SOUP, ASSORTED DELI, GREEN & GREEK SALADS

MONDAY 6/02/08
BBQ SEITAN WITH COLE SLAW
VEGGIE BURGER
ORIENTAL TOFU W/ PEANUT SAUCE
BBQ TOFU
CHOCOLATE CAKE
ORIENTAL TOFU WRAP
TOFURKY AND VEGGIE SANDWICH
ASIAN 3 GRAIN PILAF
HUMMUS PLATE

TUESDAY 6/03/08
BBQ SEITAN WITH COLE SLAW
VEGGIE BURGER
“FISH” STICKS W/ TARTAR SAUCE AND SLAW
BBQ TOFU
ROASTED VEGGIE AND BASIL QUICHE
PUMPKIN COUSCOUS CAKE
ASIAN 3 GRAIN PILAF
RUEBEN SANDWICH
BREADED TOFU W/ CREAMY HERB WRAP

WEDNESDAY 6/04/08
“GRILLED CHICKEN” CAESAR SALAD
VEGGIE BURGER
SMOKY TOFU W/ BASIL CREAM
BBQ TOFU
CHOCOLATE FUDGE CAKE
MOCK TUNA SANDWICH
BLACK BEAN W/ AVOCADO CREAM WRAP
GINGER APRICOT PILAF

THURSDAY 6/05/08
SPICED VEGGIES WITH COUSCOUS
VEGGIE BURGER
BBQ TOFU
CURRIED LENTIL AND RICE PILAF
PECAN TOFU W/ AVOCADO CREAM
CHOCOLATE FUDGE CAKE
RUEBEN SANDWICH
RANCH RICE W/ BACON WRAP

FRIDAY 6/06/08
BLACK BEAN CHILI
SPICED VEGGIES W/ COUSCOUS
VEGGIE BURGER
BBQ TOFU
CARROT CAKE
BLT SANDWICH
CAJUN TOFU WRAP
CURRIED LENTIL AND RICE PILAF

MONDAY 6/09/08
TOFU STIR FRY WITH RICE
CHOCOLATE CAKE
SMOKY TOFU WITH BASIL CREAM
BBQ TOFU
VEGGIE BURGER
HUMMUS PLATE
BREADED TOFU SANDWICH
PESTO RICE WRAP
GINGER APRICOT PILAF

TUESDAY 6/10/08
TOFU STIR FRY WITH RICE
CHOCOLATE CAKE
ORIENTAL TOFU W/ PEANUT SAUCE
BROCCOLI CHEDDAR QUICHE
BBQ TOFU
VEGGIE BURGER
CHEESE AND VEGGIE SANDWICH
CHICKPEA WITH BASIL CREAM WRAP
ASIAN 3 GRAIN PILAF

WEDNESDAY 6/11/08
CHILI AND RICE STUFFED PEPPERS
VEGGIE BURGERS
“FISH STICKS” W/ COLE SLAW AND TARTAR
BBQ TOFU
ORANGE DREAM BROWNIES
“CHICKEN” SANDWICH
BREADED TOFU WRAP
ASIAN 3 GRAIN PILAF

THURSDAY 6/12/08
CHILI AND RICE STUFFED PEPPERS
ORANGE DREAM BROWNIES
VEGGIE BURGERS
BBQ TOFU
PECAN TOFU W/ AVACADO CREAM
CURRIED LENTIL AND RICE PILAF
BLT SANDWICH
CAJUN TOFU W/ AVOCADO CREAM WRAP

FRIDAY 6/13/08
BLACK BEAN CHILI
BLACKEYED PEAS AND GREENS WITH RICE
BB CHILI BURGERS
BBQ TOFU
PECAN TOFU W/ AVACADO CREAM
APPLE CAKE
CURRIED LENTIL AND RICE PILAF
BBQ TOFU SANDWICH
RANCH RICE WRAP

2008-05-19T10:55:00.000-05:00

Beginning today, May 19, 2008 the Deli Grab-n-Go foods will be packaged in recyclable containers. After enjoying a meal at the Deli counter, please make sure you put your used containers in our bin so we may rinse them out prior to recycling.

2008-05-18T12:51:00.002-05:00

Please note our new summer hours beginning Sunday, June 1, 2008:

MON-FRI 11AM-6PM
SA-SU 10AM-5PM

Don't forget to check out our new products:

Russ's Ribs BBQ Sauce - made in Romney, WV
Local produce - spring lettuce mix, asparagus, chard & spinach
Firefly Farms Artisan Goat Cheeses (coming May 31st)

WE LOOK FORWARD TO SEEING YOU THIS SUMMER!

2008-05-16T16:34:00.003-05:00

Congratulations to our newest 2008 Board of Directors members:

Erik Keane
Patrick Kirby
Jamie Arnold
Aaron Bhenke
Tyler Wright

We thank each of our members for voting and especially the candidates for volunteering their time to our Co-op!!

2008-05-05T14:24:00.003-05:00

Members-

Please stop by the Co-op to view the results of our most recent member survey and our financial report from the 2007 fiscal year.

If you have any questions, please contact our Board of Directors at mpcboard@gmail.com.

2008-05-05T14:18:00.000-05:00

For a donation of $75.00
($140.00 Value)
Mountain People’s Deli will bake YOU a
CAKE A WEEK
for 4 weeks!
You choose the cakes and the week:
BIRTHDAY-CHRISTMAS-THANKSGIVING
ANY OCCASION!
Pumpkin Spice Pound w/ Maple ButterCream
Apple Walnut w/ Butterscotch ButterCream
Chocolate w/ Chocolate ButterCream
Carrot w/ Orange Cream Cheese
Lemon Blondies w/ Lemon Glaze
Please bring this receipt to MPC and our lovely
Deli staff will assist you with your order.
Thank you for your donation!

2008-03-05T16:19:00.001-05:00

Come down to the Co-op and pick up your NEW Mountain People's Market membership card!

2008-03-05T16:00:00.002-05:00

Slow Cooked Great Northern Baked Beans

PREP TIME 20 Min
COOK TIME 10 Hrs
READY IN 10 Hrs 20 Min
SERVINGS & SCALING
Original recipe yield: 12 servings

INGREDIENTS
3 cups dry Great Northern beans, soaked overnight or boiled for one hour
1 1/2 cups ketchup
1 1/2 cups water
1/4 cup molasses
1 large onion, chopped
1 tablespoon dry mustard
1 tablespoon salt
6 slices thick cut bacon, cut into 1 inch pieces
1 cup brown sugar

DIRECTIONS
Drain soaking liquid from beans, and place them in a Slow Cooker.
Stir ketchup, water, molasses, onion, mustard, salt, bacon, and brown sugar into the beans until well mixed.
Cover, and cook on LOW for 8 to 10 hours, stirring occasionally if possible, though not necessary.

2008-03-05T15:30:00.001-05:00

Sesame Broccoli

PREP TIME 10 Min
COOK TIME 5 Min
READY IN 15 Min
SERVINGS & SCALING
Original recipe yield: 4 servings

INGREDIENTS
1 tablespoon sesame oil
2 cups chopped broccoli
1 tablespoon sesame seeds
1 green bell pepper, sliced

DIRECTIONS
Heat oil in a large skillet over medium-high heat. Saute broccoli and sesame seeds for 2 minutes. Stir in bell pepper and cook 2 to 3 minutes, until pepper is tender crisp.

2008-03-05T13:43:00.003-05:00

Mountain People's Market is proud to present the latest works of Madelaine Richards. This young artist brings to life images through film and photoshop editing. The vibrant colors and subject matter are deeply moving. We hope you will stop by to see this talented photographer's work. All sales benefit the artist, so please consider purchasing some of this fine art!

2008-02-12T13:26:00.000-05:00

Mountain Peoples Market now has 100% cotton canvas
Fair Trade shopping bags for sale!

Special price - just $10 ea

Show your support by picking one up today!

Real Food. Real Connections. Go Co-op.

2008-02-12T13:16:00.000-05:00

All Mountain People's Market Co-op Board of Directors Meetings
will be held on the 3rd Tuesday of each month @ 5:30PM in the
Morgantown Public Library until further notice.

All members are welcome to attend!

2008-01-24T16:07:00.000-05:00

Mountain People’s Cooperative, Inc.
dba Mountain People’s Market
Morgantown, WV

Official Bylaws
Adopted at 4/28/1988 General Member Meeting
Revised 4/25/2005

Article I: Name and Principal Office

The name of this corporation is the Mountain People’s Cooperative, Inc., dba Mountain People’s Market, hereafter designated as MPC. Its principal office shall be at 1400 University Avenue, Morgantown, Monongalia County, West Virginia or such other place as may be designated.

Article II: Objectives

Section 1. The primary objective of MPC is to provide healthful and nutritious foods and supplies to its members at the lowest cost consistent with sound economy and good management.

Section 2. Secondary objectives include abut are not limited to:
A. Offering the same healthful and nutritious foods to the community at large in either wholesale or retail outlets
B. Providing information to the public about food and food-related issues

Section 3. As found necessary to perform the preceding objectives, the cooperative may as needed:
A. Establish policies and procedures necessary for the management of the organization, its physical facilities, its staff and members
B. Solicit and accept loans and donations of money, labor, and materials toward achieving the foregoing purposes

Article III: Membership

Section 1. Any person may become a member of MPC by paying the required member deposit. The amount of the membership deposit is determined by the Board and management. Benefits of membership include but are not limited to:
A. Discounts on retail and wholesales purchases from MPC
B. The right to vote at member meetings
C. The right to vote and to run for the Board of Directors

Section 2. Non-members who are 65 years of age or older may receive a discount as specified by the Board and management.
Section 3. Other organizations who wish to purchase from the co-op may receive a discount as specified by the Board and management.

Article IV: Member Meetings

Section 1. Member meetings shall be held at least twice yearly, one during April and one during October. The October meeting shall primarily be concerned with the annual report for the preceding fiscal year of July 1 – June 30. The April meeting shall be primarily concerned with the nomination and approval of candidates for the Board of Directors election.

Section 2. Special member meetings may be called by the request of the Board of Directors or by a petition signed by a minimum of 5% of the members.

Section 3. Notice of member meetings shall be posted for two weeks in the store along with any agenda items requiring a member vote.

Section 4. Decisions made at member meetings will be made by simple majority vote

Section 5. Minutes from member meetings shall be posted in the store

Article V: Board of Directors

The administration of MPC shall be vested in a Board of Directors (BoD).

Section 1. The BoD shall consist of the manager and nine elected members, one of whom may be a staff member.

Section 2. The responsibilities of the BoD shall include the following:
A. Provide overall direction for the co-op on behalf of the membership
B. Ensure sound management of the co-op through the hiring and evaluation of a general manager
C. Establish organizational policies that are consistent with these bylaws and the nationally recognized cooperative principles
D. Establish systems for informing members of co-op business and allowing them to provide input into plans. Present progress reports at member meetings.
E. Create any committees as may be necessary to carry out the goals of the co-op
F. Sign legal documents as necessary to facilitate co-op business

Section 3. Any cooperative member is eligible to run for the Board.

Section 4. Nominations can be made by any member of MPC. A box will be placed in the store to receive nominations for four weeks. Each candidate will fill out a questionnaire, the response to which will be presented at the spring member meeting and posted in the store during the election.

Section 5. Voting will continue for two weeks at the store. A store worker will check off each member’s name after s/he has voted. A person or committee delegated by the Board shall oversee the election and count the votes.

Section 6. Term of office – Board members shall serve a term of three years. They are eligible to serve consecutive terms.

Section 7. Resignation – Absence without leave from two consecutive monthly Board meetings will be considered voluntary resignation.

Section 8. Removal from office – A Board member may be removed from office for good cause if the following conditions are met:
A. Written notice is given to the BoD member ten days prior to public notice of a special member meeting
B. The Board member has a chance to refute any charges at a member meeting
C. A simple majority vote is cast at the meeting to remove the Board member

Section 9. Any BoD vacancies can be filled by appointment from the Board until the next annual election occurs.

Section 10. Board meetings shall occur at least once a month and are open to members and staff unless otherwise requested by the Board. Manager reports will be reviewed monthly and financial reports shall be reviewed as available, at least quarterly.

Section 11. Decisions shall be made by a simple majority agreement.

Section 12. Compensation – Board members may receive a higher discount on store purchases than non-working members.

Section 13. The Board will select one of its members to fill each of the following positions for the term of one year. Duties shall be as described or as otherwise designated by the Board.
A. President – With input from the store manager, the president will plan the agenda for each Board meeting and will conduct Board and member meetings. The president is the principal executive officer, acting in conjunction wit the store manager. The president will oversee and coordinate all Board activities. The manager and any staff worker on the BoD are excluded from holding this position.
B. Vice-president – The person in this position will assist the president with all of the above duties and fulfill them in the president’s absence. The vice-president will coordinate special events such as fundraisers and work parties.
C. Treasurer – The treasurer will work with the manager if necessary to ensure that accurate financial statements are produced in a timely manner. S/he will assist in communicating and interpreting financial information to the Board and to the members for use in planning.
D. Secretary – The secretary will take minutes at all Board and member meetings and distribute them to Board members and post them in the store. The secretary may also maintain files in the store office of such minutes and other Board information as necessary.

Section 14. The following positions will be assigned by the BoD as necessary:
A. Newsletter Coordinator – The newsletter coordinator will see that a newsletter is published on a regular basis to provide product and nutritional information and to keep members informed of current co-op activities.
B. Staff Liaison – This person shall act as a liaison between paid and volunteer staff and the manager, and will work to resolve any problems, bringing them to the attention of the Board if necessary.
C. Membership Coordinator – The membership coordinator shall ensure that the membership roster is kept current and will coordinate membership drives.
D. Marketing Coordinator – The marketing coordinator will assist the manager in devising and implementing a marketing strategy.

Article VI: The Manager

Section 1. A general manager shall be hired by the Board wit the responsibility to run the day to day operations of the store including the following duties:
A. Do financial management and planning
B. Recruit, hire, fire, train, schedule, and supervise personnel according to established personnel procedures
C. Implement policies of the BoD and the membership

Section 2. Compensation – The manager may receive a higher discount on store purchases than non-working members.

Article VII: Indemnification

MPC shall hold harmless directors, the manager and paid and volunteer staff against liability to the extent that their acts or omissions were performed in their official capacity and were based on good faith and business judgments.

Article VIII: Amendments

These bylaws and the Agreement of Incorporation may be amended by a two-thirds majority vote of members attending a member meeting provided that notice of the meeting was posted in the store at least two weeks prior to the member meeting.

Article IX: Veto

Section 1. Members may veto a BoD decision by a two-thirds majority provided that half of the total current membership is present at the meeting and provided that notice of any proposed veto be posted in the MPC store at least two weeks prior to the general member meeting.

Section 2. Member initiatives and vetoes may be overridden provided that nine out of the ten BoD members vote for the veto. If there are only nine current members on the Board, eight of them must approve the veto.

Section 3. The Board veto could then be overridden by a majority vote of the entire current membership. The membership vote will be done by in-store balloting for a period of thirty days.

2008-01-13T16:16:00.000-05:00

We now have GIFT CARDS available in any amount and re-loadable! These are the perfect gift for students - parents can purchase the card for a pre-set food allowance.

Call us today for details!

2008-01-13T16:12:00.000-05:00

In response to our Co-op community's growing concern over the cost of food, Mountain People's Market will be featuring the 7 Staples Program. We will sell 7 items - 1 rice, 1 pasta, 1 bean, 1 cheese, 1 soy milk, 1 seasonal fruit and 1 seasonal vegetable - at cost to our Members beginning 1/14/08. We will have the number "7" posted on each of the items in the store. Some restrictions do apply, so be sure to ask a member of our staff for more information.

We hope you will stop by and check out these items.

2007-12-17T16:09:00.000-05:00

Check out our sister site on myspace.com:

www.myspace.com/mountainpeoples

2007-12-17T15:59:00.000-05:00

Mountain People's Deli kitchen is the place to go for all your party, business or family events needs. We offer a delicious variety of vegetarian and Internationally flavored meals for you to enjoy. Please stop by the store to pick up a catering menu and to place your order with a member of our staff.

We only need 48 hours notice to make your next gathering a success!

2006-07-20T09:11:00.000-05:00

More than a decade ago, Kevin Wilson probably never thought his small plot of habañeros would blossom into a hot business. After all, the damp and cloudy skies of Morgantown aren’t exactly conducive to growing a crop like hot peppers on a commercial level. But when a friend in Florida started sending him chiles from his own garden, the seeds of Conquering Lion Sauce Company were planted.
Ten years ago, Kevin tried hickory smoking the tomatoes in his sauce. Friends and family, the chief consumers of the sauce at the time, said they found it more unique and flavorful, and Kevin decided he had hit on a winner. He now hickory-smokes the tomatoes for all of Conquering Lion's three sauces.Since moving into commercial production two years ago, Wilson's next step is to acquire USDA organic certification for his products. He is now looking for a local source of organic hot peppers, which he now orders from North Carolina. Tomatoes are grown under certified organic standards at the WVU Organic Research Farm, and the onions and sweet peppers typically come straight from his own garden.
Though he tries to keep his ingredients local, Wilson’s love of mangoes resulted in his Mango hickory-smoked hot sauce, which is based on fruit from Glaser Organic Farms in Florida.
Herbalists have used various cultivars of Capsicum frutescens for years in remedies for colds, chills, rheumatic conditions, and poor circulation1, and extracts of some Capsicum species have shown to have antioxidant properties2. Capsaicin, the flavenoid responsible for hot peppers’ pungency, has been the subject of much recent health research, and diet books even claim that peppers curb the appetite and increase metabolism3.
Hot peppers, along with many other spices like cinnamon, ginger, garlic, and onions, are considered “warming foods” in traditional Chinese medicine and have been shown to stimulate circulation1. Given the rise in gas and oil prices, meals with a little extra hot sauce might be an affordable alternative to cranking up the thermostat!
Kevin’s wish list for his third year in business includes finding a local site where he can grow many ingredients year-round. In the meantime, friends in California and elsewhere are receiving five cases at a time through the mail and helping to nationalize Conquering Lion’s distribution. When the company’s web site is fully functional, people all over the country will be able to buy directly from the company, which cranked out 3,300 bottles from a small rented kitchen in Fairmont last year.
For now, Mountain People’s Market is proud to offer Original, Mango and XXX flavors of Morgantown’s “homegrown hot sauce.” If you’d like to try before you buy, you can sample it on your fare at Black Bear Burritos and Blue Moose Café.

1 Ody, Penelope. 1995. A home herbal. Dorling Kindersley: New York, NY.

2 Purdue University. 1997. Purdue guide to medicinal and aromatic plants: Capsicum pepper. Retrieved January 10, 2006 from http://www.hort.purdue.edu/newcrop/med-aro/factsheets/CAPSICUM_PEPPER.html.

3 Allison, Heidi. 2002. The chili pepper diet. Health Communications, Inc.: Deerfield Beach, FL.

4 Medboo TCM. n.d. Traditional chinese dietopathy. Retrieved January 10, 2006 from http://www.ontcm.com/healthy/foods.htm

2006-04-24T20:05:00.000-05:00

Welcome to the Mountain People's Market Co-op and Deli official blog. It is here that we will publish future newletters, publicize sales, promote events, and point to www.mountaincoop.com, our present Website.