Joint Questionnaire with UFiSAMo

We would like to know your opinion about our farmer’s co-operative and various aspects of the Ethical Co-op! We were recently approached by a Master’s student research team from UFiSAMo (Urban Agriculture for Food Security and Income Generation in South Africa and Mozambique) at Humboldt University, Berlin who is running the questionnaire for us. Click here for more info: http://www.ufisamo.org/en/

The aim is to analyse what it means to eat locally and organically grown food for our consumers in Cape Town. The questions are focused on motivations and influencing factors that translate to alternative food choices. To provide your valuable feedback please complete the survey: https://goo.gl/forms/tCmNpLBDbaX1rILe2

The survey is anonymous, quick and easy to complete (10 mins), and the information is used to improve our service & for research only.

Brinjal Love

We are so in love with the new stock that has just arrived at our doorstep!

We have just received the most wonderful, shiny skinned Organic Black Giant Brinjals from White Mountain Natural Produce, #Wolesley! With their majestic purple skins and their amazing health benefits we couldn’t recommend anything better to tantalize your taste buds!

Here are some tips for preparing your brinjals and an awesome Brinjal and Carrot Curry recipe to enjoy after you order your lucky share of this awesome produce!

Preparing Brinjals:

**Rather use a stainless steel knife to cut the brinjal as it prevents the chemical reaction between pytochemicals present in brinjal and metal.
**As you cut brinjal, put them in salt water or sprinkle salt over the pieces. This removes the compounds that render bitter taste to the vegetable. It also makes your dish more tasty and palatable.
**Brinjal can be added to any dishes like sambhar, pizza or pasta or can be consumed even in fried, baked, sauted, grilled, roasted or steamed form.

BRINJAL AND CARROT CURRY

**INGREDIENTS**

*2 Brinjals, large
*4 Onions, medium size
*4 Bell Peppers, any color
*4-6 Carrots, medium size
*1 can Chopped Tomatoes
*1 can Tomato Paste
*2 cups Chick Peas, pre-cooked
*1 cup Raisins
*2 tbsp. ground Cumin
*2 tbsp. Paprika
*2 tbsp. ground Turmeric
*1 tbsp. ground Cinnamon
*Cayenne Pepper to taste
*3 cups Basmati Rice, brown, cooked in 6 cups water

**METHOD**
Wash the brinjal and peppers and peel the onions and carrots.

When the rice water begins to boil, add the basmati rice, cover the pot and lower the heat to simmer. When the water is absorbed into the rice, turn off the heat.

Slice the brinjal, removing the stem and flower ends, and cut the slices into bite sized cubes and place in the covered baking dish or wok. Split the peppers in half lengthwise, removing the stems and seeds. Coarsely dice the peppers and onions and add to the brinjal. Slice the carrots into the other veggies and add the cinnamon, cumin, paprika, turmeric, hot pepper, and mix well.

Stir-fry the brinjal curry in the wok or a pot with a little water, mixing every 10 minutes until the veggies are tender.

When the veggies are tender, add the crushed tomatoes, tomato paste, chick peas, and raisins, and mix well and simmer for another 5-10 minutes to heat everything and blend the flavors.

Serve the brinjal curry over a bed of brown basmati rice and enjoy.

Be sure to follow us on Instagram @ethical_co_op and tell us what you thought about this recipe!

Lot’s of sunshiny love
The Ethical team

A Feast of Beautiful jewel toned seeds of the Pomegranate

We hope you have all settled into the New Year well and that you are enjoying a month of Bliss and Health!

If you are looking for that extra boost to your health, be sure to order some of our **NEW** Organic Pomegranates and Pomegranate Juice!

Not only are the beautiful jewel toned seeds of the pomegranate a feast for the eyes but they also offer amazing health benefits!

Pomegranate seeds can be eaten raw or used to produce an antioxidant packed juice!

Anti-oxidants!
Pomegranate offers huge benefits to the cardiovascular system and has been known to lower blood pressure when added to a daily diet.

Anti-inflammatory!
Pomegranates contain anit-oxidants known as flavanols which aid in preventing reducing inflammation in joints.

Bio-active compounds!
Pomegranate has been used since ancient times to assist with fighting bacterial infections and it has been suggested that it assists with stimulating probiotic bacteria.

Vitamins!
A single glass of pomegranate juice can provide you with 40% of your daily requirement of folic acid and vitamins A, C and E.

Aphrodisiac!
Pomegranate has been linked to increase in testosterone levels and an improved mood and increased sexual desire.

Thank us later 😉

We could go on and on about the benefits of including pomegranate in your diet! But we thought we would skip over quickly to the good part and suggest this amazing recipe for a really simple, summery pomegranate salad that you can toss together without any fuss!

**Spinach Pomegranate Salad**

Ingredients
– 1 bag of baby spinach leaves, rinsed and drained
– 1/4 red onion, sliced thin
– 1/2 cup of nuts
– 1/2 cup of crumbled feta
– 1/4 cup of sprouts
– 1 pomegranate, peeled and seeds separated
– 4 tablespoons of balsamic vinaigrette

Method
Place the spinach leaves in a large serving bowl and top with red onion, nuts and feta.

Place the pomegranate seeds on top where they can be grandly displayed. Drizzle with balsamic to taste! And Enjoy!

Be sure to follow us on
Instagram: ethical_co_op
Twitter: @ethical_co_op
and Facebook! Ethical Co-op

for up to date information and amazing events happening in the area!

Lots of Sunshiny Love and Light
The Ethical team

We just love this time of year. The joy! The kindness!

We just love this time of year. The joy! The kindness! The special time of year that we think of what we can give or do for others to make a difference in their lives. We hope that you are finding some time to spend with loved ones, family and friends in the next few weeks to come. We wish you a blissful, fruitful season of delicious decadence and an abundance of joy and love.

We have a few ideas in this weeks newsletter to help you spread the love and joy and make a difference in someone’s life.

**SUPPORT CAMPHILL FARM RESIDENTS**

Camphill farm is a haven and a home to some of its residents who have no family or finances to support them anywhere else. Camphill would like to continue providing a safe place to live for their residents but they need some help to continue doing so. Camphill West Coast affords many of its residents living with intellectual disabilities a place to explore their creativity and live a meaningful, fulfilled life.

If you would like to sponsor a residents stay at Camphill , or know of individuals or companies that Camphill can approach please contact Janine Strumpher 021 571 8600 or email fundraiser@camphill.org.za

Get to know some of the wonderful faces and smiles at Camphill West Coast with this video https://www.youtube.com/watch?v=B3BQ8PmMZuY

**ORDER YOUR CSA VEGGIE BOX TO SUPPORT YOUR LOCAL FARMER**

We are proud to announce that we have partnered with FairFood SA to implement a Community Supported Agriculture (CSA) veggie box program! A CSA veggie box is a partnership between you and the farmer whereby the farmer is able to cover the costs associated with preparing and managing an expansion to the land under cultivation on the farm, a common barrier to growth, through upfront payment or four separate payments. In exchange, you receive a veggie box filled with organic produce fresh from the farm conveniently delivered right to your door.

This CSA will run for 13 weeks during the fall season, from March 8 – May 31 2016 with deliveries scheduled for Tuesdays. Each box will contain a selection of seven vegetables from Eric Swarts, a fantastic farmer in Stellenbosch, and provides enough produce for about four people, give or take. If this doesn’t suit you, we also find it’s great to split the box with a friend/neighbour/co-worker/etc. To learn more or ask any questions, please visit http://www.fairfood.org.za or email csa@fairfood.org.za. Sign up by December 18 with a R500 deposit to secure your spot!

**FRIENDLY REMINDER**
**PLEASE CHECK YOUR COLLECTION POINTS BEFORE CONFIRMING YOUR ORDER**

Please keep in mind that a few of our collection points will be closed or closing early next week. Please check with your collection points that they will be open as well as the best time frame to collect your box to avoid disappointment.

Here is a list of collection points http://www.ethical.org.za/collection_points_menu.php

Alternatively you can request a delivery to your home or work for an additional R50 for the festive season. Our friendly delivery team will be happy to drop off anywhere in the Northern and Southern suburbs.

**JUST IN**

* Certified organic blueberries from Limpopo
* Certified biodynamic sweet Basil, fresh Lavender, Spinach packs from Bloublommetjieskloof Farm, Wellington
* Certified organic granadillas 8-pack R35, and BULK R300 from Limpopo
* Non-certified organic Lemons (in limited quantities) from Kleinjongenskraal
* Non-certified organic table Celery, brown Onion bunches, Herb Salad packs (English Spinach, Rocket, Basil), seasonal Salad packs (English Spinach, Lettuce, Rocket, Mizuna, red Chard), green Peppers, Carrots, Butterhead Lettuce, Asparagus plants from White Mountain, Wolesley.
* Organic in Conversion brown Onion bunches, red Onion bunches, Tomatoes in abundance, Gem Squash (in limited quantities), Patty Pan, Swiss Chard from Naturally Organic.
* Non-certified organic Carrots, curly kale, mixed lettuce packs, green Beans, Strawberries (in limited quantities), green Onion bunches, sweet Green basil, sun-ripened Cherry Tomatoes from Eric Swarts, Stellenbosch.
* Non-certified organic 6-pack: seasonal Seedling packs from Ilitha Lomso, Oude Molen Eco Village
* Non-certified organic plants: Banana, Custard Apple from Soil for Life, Constantia

**RECIPE** Lemon and Granadilla Tart

INGREDIENTS
* For the base
– 60g almond flour
– 2 Tbsp coconut oil
– 1/4 tsp salt
– 1 tsp honey

* For the yummy filling
– 100ml fresh lemon juice
– 1/4 cup of honey
– 50g coconut oil
– 3 eggs

* For the top
– 2 Tbsp chia seeds
– 4 Tbsp water
– Pulp of 4 granadillas
– A handful of blueberries

METHOD
* Preheat the oven to 150 degrees celsius
* Grease a pie dish (15cm diameter)

For the base:
* Melt 2 Tbsp coconut oil and 1tsp honey
* Add the almond flour, salt and mix together. You want a mixture that is slightly crumbly.
* Press the mixture into the base and bake for 9-10 minutes until golden brown.

For the filling:
* Heat the lemon juice, honey and coconut oil in a pot on the stove.
* Whisk the eggs into the mixture.
* Pour the mixture over the baked crust and bake the tart for 13-14 minutes.
* Allow the tart to cool and then place it in the fridge for 2 hours to set.

For the topping:
* Mix 2 Tbsp of chia seeds with 4 Tbsp of water and set aside for 10 minutes.
* Combine the granadilla pulp with the chia seeds to achieve a jelly like consistency and pout this over the top of the tart.
* Put the tart into the fridge for another 30 minutes to set.
* Sprinkle over a handful of blueberries for a little bit of colour pop before serving.

**CONNECT WITH US**

Follow us on Twitter: @ethical_co_op

Follow us on Facebook: https://www.facebook.com/www.ethical.org.za/

Lots of Love and Sunshine
The Ethical Team

Oh boy! Here comes summer! The birds are chirping at sparrow fart …

Oh boy! Here comes summer! The birds are chirping at sparrow fart and the sun is staying up until late in the evening! Most of you will be counting down the days to a well deserved break and precious time spent with family and friends over the summer holidays!

PLEASE NOTE ** We will not be closing at all this year ** So you can continue to place your orders without any disruption.

We have had a nice little bout of rain recently which the gardens have been loving! Sadly we didn’t have quite enough rain over Winter and our dam levels are still very low. As we approach a hot and windy summer our gardens will continue to need water. This week we wanted to focus a bit of tips for the garden and water saving ideas!

**10 WATER SAVING TIPS**

1. Turn the tap off when you brush your teeth. This can save up to 6 litres of water per minute.
2. Take shorter showers.
3. Invest in water efficient goods when you are replacing household tools. You can now purchase water efficient shower heads, taps, toilets, washing machines and dishwashers.
4. Place a cistern displacement device in your toilet to reduce the volume of water used in a flush.
5. Fix any dripping taps in your house. A dripping tap can waste up to 15 litres of water a day.
6. Always wash a full load in your washing machine or dishwasher to avoid excessive cycles throughout the week.
7. Fill a jug with water for your fridge. This will avoid running the tap excessively to cool the flow.
8. Install a water meter. This will hold you more accountable for the amount of water you are using and paying for.
9. Install a water butt to your drainpipe and use the collected water to water your garden, or wash your car.
10. Use a watering can to water your garden rather than a hosepipe. Use mulch to surround your plants and water the garden in teh early morning and late evening to reduce evaporation.

**NEW STOCK**

New Certified Organic SEED stock online, and non-certified heirloom varieties from SEED, Mitchell’s Plain and Gravel Garden

**JUST IN**

* Certified organic granadillas 8-pack R35, and 5kg BULK R300
* Non-certified organic Blackberries, Apricots – varieties Peeka and Cape Bebeca 600g R27, 5kg BULK R185 from Kleinjongenskraal
* Certified organic un-Gassed Bananas from Mozambique ONLY R15 for 1kg, 18kg BULK R220
* Non-certified organic baby Leaf Mix (Spinach & Beetroot), sweet Basil (in limited quantities), Marrows 1kg R30, salad Rocket (Arugula), Mizuna (Japanese Mustard), Acorn Squash (in limited quantities) from White Mountain
* Organic in Conversion Haas Avocados, red Spring Onions, Potatoes R14 per kg, Potatoes 10kg Pocket BULK R125 from Naturally Organic
* Non-certified organic baby Leeks, green Beans from Eric Swarts, Stellenbosch.
* Non-certified organic Seedlings 6-pack: african Marigold mix, cherry Tomatoes from SEED, Mitchell’s Plain
* Non-certified organic Plants: Spear Mint, ornamental Mint from SEED, Mitchell’s Plain
* Non-certified organic Fertilizers (*NEW*): Comfrey Tea, Tansy with Yarrow, Worm Tea from SEED, Mitchell’s Plain
* Non-certified organic 6-pack: green Peppers, moss curled Parsley, green Cos Lettuce from Ilitha Lomso, Oude Molen Eco Village
* Non-certified organic plants: from Jonno’s Oude Molen Children’s Food Garden

**HOW DOES YOUR GARDEN GROW?**

*HOW-TO grow cherry Tomatoes*
– Cherry tomatoes are a great fruit to grow in a small space. They produce small, round fruits that are suitable for fresh eating and salads.
– Transplant the cherry tomato plants from the container to your garden into soil with a pH of 6.2 – 6.8 in full sunlight. On the day that you plant them make sure to water liberally and use a nitrogen fertilizer.
– Try not to touch or disturb the roots when handling the plants and space them 24 inches/61 cm apart in the soil.
– Continue to water the plants on a regular basis. Tomatoes benefit from a deep water so that the water soaks down to the deeper roots. Mulch 5 weeks after planting to retain moisture.
– Continue to fertilise with a nitrogen fertiliser until the plant blossoms. After blossoming switch to a fertiliser high in phosphorous and potassium.
– Tomato plants take 50-90 days to mature. Keep the leaves dry to reduce bacterial growth.

*HOW-TO grow Mint*
– Spearmint is a hardy perennial with a bright green leaf and a lavender toned spiked flower.
– Transplant the spearmint plants in partial shade in a well draining, rich, moist soil with a pH of 6.5 – 7. Place the plants 15 inches/ 38 cm apart
– Once planted spearmint takes off very quickly and can easily take over with it’s runner. You can plant any mints into hanging baskets or containers to control its growth.
– Mulch the surrounding ground annually to keep the ground cool and moist.
– Plant mint near cabbage and tomatoes.

*HOW-TO grow green Peppers*
– Green peppers are the ideal plant for any budding (ahem) gardener. This plant will produce vibrant and hearty green vegetables.
– Dig a trench before planting and place the plants 18 inches/45 cm apart in full sun with rich, aerated soil. The outside temp should be consistently at least 18 C before you plant into your trench.
– Cover the roots of the plant with dirt and compost. Water regularly to keep the soil moist and warm.
– Allow the peppers to grow to a minimum of 4 inches/ 10 cm before picking. This can take between 50-70 days.

*HOW-TO grow Marigold*
– Marigolds are the perfect companion plant as its scent repels animals and insects and the underground workings repel worms and other pests. This bright, cheerful plant will liven and lighten up any garden.
– Though they grow in most any soil they thrive in mod, fertile, well drained soil. Do not fertilise marigolds. This will stimulate foliage growth at the expense of flowers. Make sure to water at the base of the plant and not overhead. They love lots of sunshine.
– Space the plants 3 ft/91 cm apart.
– Dead-heading the blossoms will encourage ongoing growth.
– In flower arrangements, strip off any leaves that may be under water to discourage an overly pungent odour.

**RECIPE**

*BLOSSOM ICE CUBES*
– Gently rinse your pesticide free blossoms.
– Boil water for 2 minutes to ensure the water is air free. This will ensure your ice blocks are crystal clear.
– Remove the water from the heat and allow to cool to room temperature.
– Place a blossom at the bottom of each compartment of your ice tray.
– Pour the cooled water into each compartment until half way and freeze.
– After the water is frozen solid, top up each compartment to the brim and freeze. Keep frozen until ready to use.

**EVENTS**
Join us this Sunday 29 November at CPUT at 11am for the Climate March #FoodSovereignty. It will be a legal and peaceful gathering.

Here is your invitation https://www.facebook.com/events/1009003979156388/
Twitter: Tweet your pictures and thoughts to @CTClimateMarch
The Peoples Climate March is explained here: http://www.peoplesclimate.org

Lots of Sunshiny Love
The Ethical Team

“The Devil’s in the milk”

**THE DAIRY IS BACK!**

We are doing the happy, laughing cow dance in the office this week. We are so excited to start offering delicious, nutritious, fantastic dairy from pasture fed cows. Some of our older and more seasoned customers might remember Daily Dairy and can probably preach the wonders of this Super Food.

Jaco Marais is offering all natural milk from Fleckvieh cows that feed off pastures that are free from GMO and artificial fertilizers and irrigated from a beautiful mountain stream which the cows drink from too. These truly content and healthy cows produce milk that offers some amazing properties. The herd has been genetically tested and all cows produce milk with A2 – beta-casein. This is very important as A1 – beta-casein, as found in most commercial breeds have been linked with numerous modern diseases such as diabetes, auto-immune diseases, and other neurological disorders.

“The Devil’s in the milk”
Dr. Thomas Cowan argues that most farmers use the wrong Friesan and Holstein cows (the black and white kind) to produce milk. These cows produce a small but significant amount of beta casein A1. Epidemiological studies have implicated the consumption of A1 in the development of heart disease, type 1 diabetes, autism and schizophrenia.

Beta-casein in the predominant protein in the milk solid component of milk. Proteins are made up of chains of amino acids that branch out off the main chain. Older breeds of cows carry the A2 chain whereas newer cows have developed a mutated amino acid called histadine. The side chain that comes off this amino acid is called BCM7 and is a powerful opiate that can have undesirable effects on humans and animals such as those mentioned earlier as well as increased mucous production in the nose!

In an nutshell it isn’t important what form you drink or consume your milk (raw milk, cheese or yoghurt), it is just important what kind of cow it comes from.

We have already learnt that milk is rich in protein and we also now that it is a great source of calcium. Did you know that milk is also a rich source of fat? The good kind?! In days gone past it has been a popular trend to reduce the fats in milk and our store shelves are inundated with 2% and 1% varieties of milk. Milk is however rich in unsaturated fats and linoleic acid (conjugated linoleic acid- CLA) which is an essential fatty acid. CLA has been shown to play a role in preventing cancer and artherosclerosis (build up of fat inside your blood vessels). CLA is also known for reducing body fat and increasing the amount of body protein and is popular among body builders for this reason.

Milk from pasture fed cows also contains the ideal ratio of essential fatty acids (EFA’s) which are your omega-3 and omega-6. Studies suggest this balanced ratio is key to preventing cancers, cardiovascular disease and a host of other diseases.

Jaco Marais’s Fleckvieh cows produce a milk that has the highest levels of CLA and EFA’s compared to other dairy, and more importantly a balanced, almost 1:1 ratio of Omega 3 to Omega 6, compared to around 1:9 for conventional dairy. The milk is also rich in melatonin.

As always, the dairy products we offer have no artificial additives, flavours, preservatives, sugars or starches added.

There isn’t a better time to try out this amazing Super Food dairy! In celebration of our birthday month we have some great specials on offer including the Fleckvieh dairy products.

**OCTOBER BIRTHDAY SPECIALS**

THE DAIRY (Fleckvieh)
* Milk, Cow, Full Cream, 1 litre-R20, 2 litres-R40
* Yoghurt, Natural 1 litre-R35
* Drinking Yoghurt, Vanilla 1 litre-R35, 250ml-R15
* Yoghurt, Greek 750ml-R60
* Kefir 1 litre-R40, 250ml-R15

CAMPHILL
* Milk, Cow, Full Cream, Gently Pasteurised 1 litre-R18
* Yoghurt, Cow, (Full Cream or Low Fat) 1 litre-R32
* Yoghurt, Cow, (Full Cream or Low Fat, optional honey) 250ml-R15
* Labaneh, Strained Yoghurt, Cow 280g-R30
* Quark, Plain 260g-R28

AFRIKARA
* Milk, Cow, Full Cream, 1 litre-R20, 2 litres-R40
* Yoghurt, Natural 1 litre (in a glass jar- R40, 250ml-R18
* Yoghurt, Greek 1 litre (in a glass jar)-R70, 250ml-R25
* Labneh, Plain 250g-R35

**HAPPY BIRTHDAY TO FARMER ANGUS**

Happy Hippy 6th Birthday to Farmer Angus and his team- Thobelani, Victor, Menzi, Wilma, Thabani and the 4,592 hens they support and care for. The team at Spier have much to celebrate as they can now boast that as of mid-September all there hens are on a GMO free feed ration. This is an amazing achievement in South Africa. Please email us if you don’t appreciate the significance of this. Farmer Angus is sharing all they have learnt from outdoor egg production. You can have a look on www.farmerangus.co.za and join us on the PGS visit to find out more regarding this (scroll down to our events for more info). Farmer Angus is sadly saying a farewell to their dear colleague Rico.

**JUST IN**

* Non-certified organic Moss Curled Parsley bunches, Cilantro (Coriander / Dhania) bunches, true Siberian Kale and curly Kale from Beacon Food Garden
* Non-certified organic Garden Peas, Sugar Snap Peas and Strawberries punnet (in limited quantities) from Eric Swarts
* Non-certified organic Carrots, table Celery, green Cos Lettuce and Easter Egg Radish and Spring Onions from White Mountain
* Organic in Conversion Beetroot, broad Beans (Fava) 1kg BULK and baby Marrow (Courgette / Zucchini) (in limited quantities) from Naturally Organic
* Non-certified organic Seedlings 6-pack: baby Marrow (Courgette / Zucchini), Beetroot, Cucumber, Cilantro (Coriander / Dhania), Red Lettuce, Rocket (Arugula) and Tomatoes from SEED- Mitchell’s Plain
* Non-certified organic Plants: Blue Sage, Thyme, Klip Dagga, Wild Dagga, Feverfew, Ashwagandha, Strawberry, Vetiver, Comfrey, Yarrow and Strawberry from SEED, Mitchell’s Plain

**EVENTS: ALL WELCOME **

Make sure you sign up for our next big Western Cape PGS certification adventure with Farmer Angus on Saturday October 24, 2015, 10am. Here is your Facebook invite! https://www.facebook.com/events/1676960255871570/
Please email: customer.liaison@ethical.org.za to RSVP and get the directions. Our 3 peer review farmers are Francois Malan, Brian Joffin and Paul Barker.

Other than doing our standard accreditation of his farm, we will be finding more information on how Angus has managed to source non-GMO feed for his chickens. This is quite an achievement for a farmer so if you are farming with livestock, or for anyone with chickens at home or if you are just looking to learn more about living a healthy, happy lifestyle then join us!

Volunteer as a Wednesday Willing Workers Welcome continuing Wednesday October 14, 2015 from 9am to 12h30 with Paul Barker at Lentegeur Market Garden. Here is your Facebook invite! https://www.facebook.com/events/483724031787825/

**INTERRUPTION OF ETHICAL SERVICES**

Apologies to all our customers or suppliers who have tried to contact us recently. Our Telkom lines have been down for the past 4 weeks but we are happy to report that they are finally back up and we are getting our free range ducks back in a row slowly but surely. Thank you for your patience.

**HAVE YOU HEARD THE NEW TREND WITH SMOOTHIES?**

You can put them in bowls. And eat them for breakfast!

To accomplish this all you need to make sure of is that they are extra thick (using things like avocado and nut butter). We think this is a great way of getting an early start to getting in two servings of fruit and vegetables and makes for a great summer alternative to your good ol’ fashioned porridge.

You can put anything in your smoothie bowl but try to make sure you get the essentials from avocado for fatty acids and thickness, flax seed meal for fibre and frozen bananas for natural sweetness.

**We’ll get you started with this Super Green Smoothie Bowl**

SMOOTHIE INGREDIENTS (we recommend you use organic produce whenever possible)

-1/4 fresh avocado
-2 medium ripe bananas that have been previously sliced and frozen
-1 cup of fresh or frozen berries (mixed or whichever you can get your hands on)
-2 large handfuls of spinach
-1 small handful of kale (large stems removed)
-1 1/2 to 2 cups of almond milk/coconut milk
-1 Tbsp of flax seed meal/chia seed meal

Blend these ingredients and pour into two bowls. Generously layer the top of your thick smoothie with whole, raw toppings of your choice.

OPTIONAL TOPPINGS
Roasted sunflower seeds or pumpkin seeds
Granola
Goji berries
Raisins
Raw nuts
White mulberries
Berries
Hemp seeds
Desiccated coconut

Your smoothie bowl is your oyster! There is no end to what deliciousness you can make!

Lots of love
The Ethical Co-op

*** IT’S OUR 10TH BIRTHDAY ***

*** IT’S OUR 10TH BIRTHDAY ***

We are celebrating 10 years of sourcing the best organic, biodynamic, ethical delicious, nutritious, fresh produce that our lovely country has to offer. It has been an absolute pleasure taking this journey, meeting our wonderful local farmers and interacting with all of you. We appreciate all the emails and messages we get from you about our competitions, events happening here and there and all the feedback we get about the quality about the goods you are receiving and the slugs that are eating your lettuce before you do!

Our birthday gift to you will be to spoil you even more with more affordable produce for the next month. Keep an eye out on our website for some great specials for the month of October only!

** OCTOBER PRICES from Camphill Dairy – West coast and Afrikara – Wolesly **

CAMPHILL
* Milk, Cow, Full Cream, Gently Pasteurised 1 litre – R18
* Yoghurt, Cow, (Full Cream or Low Fat) 1 Litre – R32
* Yoghurt, Cow, (Full Cream or Low Fat, optional honey) 250ml – R15
* Labaneh, Strained Yoghurt, Cow 280g – R30
* Quark, Plain 260g- R28

AFRIKARA
* Milk, Cow, Full Cream, 1 litre- R20, 2 litres – R40
* Yoghurt, Natural 1 litre (in a glass jar)- R40, 250ml – R18
* Yoghurt, Greek 1 litre (in a glass jar)- R70, 250ml – R25
* Labneh, Plain 250g – R35

** NEW PRODUCT- WHEATGRASS **
The Ethical Co-op will be selling delicious nutritious fresh wheatgrass on preorder. You will have to let us know at least 2 weeks in advance so that we can prep and grow your green little trays of treasures. The trays will be 15cm x 23cm.

Wheatgrass is prepared from the cotyledons of the common wheat plant, Triticum aestivum. It contains chlorophyll. amino acids, minerals, vitamins and enzymes. Wheatgrass can be grown indoors and outdoors. Leaves are harvested when they develop a “split” as another leave emerges. This can be done a second and sometimes a third.

**How to eat wheatgrass**
The young sprouts can be eaten whole and raw but more often they are juiced raw and consumed as a liquid. Wheatgrass is thought to be best consumed when it is fresh and taken on an empty stomach immediately after extraction. You can juice wheatgrass but cutting it at the base of the blade and insert the tips into a juicer. Don’t expect too much juice. You will get about 1 ounce serving of juice for every half cup of fresh, raw wheatgrass. The juice will have quite a strong taste but you can add it to other juices or smoothies.

**Check with your doctor**
If you have a wheat allergy or gluten intolerance you should check with your doctor before including wheatgrass in your diet.

**Additional nutritional information on wheatgrass (if you want to get your nerd on)**
Wheatgrass contains potassium, is a great source of dietary fibre, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, ribofavin, niacin, vitamin B6, pantothenic acid, iron, zinc, copper, manganese and selenium. It also has a negligible 1 gram of protein per 28 grams. It has twice the amount of vitamin A as carrots and is higher in vitamin C than oranges. It is also reported that it increases hemoglobin (which carries oxygen in our blood) and is therefore effective in improving blood disorders such as diabetes, preventing tooth decay, improving wound healing and preventing bacterial infections.It is also used to remove toxins from the liver, reduce high blood pressure, block the absorption of cholestrol, treat UTI’s, treat respiratory tract infections and for the treatment of cancer and arthritis. Please note that the US Food and Drug administration has not approved wheatgrass to treat any of these ailments. According to the American Cancer Society wheatgrass juice does contain vitamins and minerals that are beneficial to the human body but there is not adequate proof that it can cure any of these disease.

** NEW STOCK **
Certified organic goat’s milk products including yoghurts, drinking yoghurt, Kefir, probiotic yoghurt, Foxtail, Chabris, Chevre rolls, Cream Cheeses, Cottage Cheeses, Halloumi, Quesso blanco, Feta, Gouda, Farmstead Fenugreek, Caprino Romano from Foxenburg.

** JUST IN **
* Certified (Demeter) biodynamic Feta (in limited quantities) from Bloublommetjieskloof Farm
* Non-certified organic Green Beans (in limited quantities), Table Celery, green Cos Lettuce from White Mountain
* Organic in Conversion Asparagus, Cauliflower, Sugar Snap Peas 1kg BULK from Naturally Organic
* Non-certified organic Seedlings 6-pack: Beetroot, Giant Rape, Spring Onion, Mizuna from SEED, Mitchell’s Plain
* Non-certified organic Plants: Cotton Lavender, Strawberry, Purple Viola Flowers from SEED, Mitchell’s Plain

** EVENTS **
Volunteer as a Wednesday Willing Workers Welcome with Paul Barker at Lentegeur Market Garden.
Wednesday October 7, 2015 from 9am to 12h30:
https://www.facebook.com/events/483724031787825/

Lot’s of love
The Ethical Team

CHANGE OF ORDER CUT OFF TIME

**CHANGE OF ORDER CUT OFF TIME
For those of you ordering for the Southern suburbs and South peninsula please be aware that you will have to get your orders in a little earlier. Starting this week we’re changing the cut-off time for Southern Suburbs and South Peninsula orders to Monday 9pm. Delivery will still take place on Thursday, while for northern deliveries, things remain unchanged, with the cut off time still 9pm on Sunday for delivery on Wednesday. We have made this change to relieve some pressure from some our producers and to make sure that all of your orders and packed full of fresh goodness.

**NEW STOCK
* Certified organic Soaring Free Superfoods
* Certified organic Pecan Nuts from Roux Farm, Orange River.
* Non-certified organic dried Onions, dried Pineapple Rings, raisins, dried Tomatoes
* Certified organic seed packs from Sandveld Organics
* Certified organic roasted Sacha Inchi seeds (salted with Himalayan salt) from the Amazon Jungle in Peru; high plant source of Omega 3 and contact Omega 3, 6 & 9 in ideal proportions, and full of amino acids.
* 100% pure Coconut Water in 330ml, and 1 litre

**ROUX FARM PECANS
Situated on the banks of the Orange river in South Africa, the first of their pecan trees were planted in 1973 on the historic farm Ramah. Chris Roux focused on planting the best varieties and saw to the establishment of the Pecan Producers Association which was instrumental in recognising pecans as a sustainable economic entity in South Africa.

Roux pecans is a family business with the second and third generation now actively involved in the production of fine organic pecan nuts. Roux pecans offers pecans that are 100% void of any traces of pesticides or any other element which corrupts the natural benefits of the Pecan nut.

Pecan is a very large size deciduous tree. It produces the rich buttery pecan nut. Composed predominantly of fat (more than 70%) they are rich in numerous vitamins and minerals including fibre, manganese, copper, thiamine, magnesium, phosphorus, iron, protein, omega 3 and 6 fatty acids and carotene B!

*Health benefits of Pecan nuts*
-A rich source of energy (690 calories per 100g)
-A rich source of mono-unsaturated fatty acids like oleic acid as well as phenolic antioxidants
-Regular addition of pecan nuts into your diet can help to reduce total as well as LDL levels of cholesterol and increase HDL levels too
-Promote digestive health and relieve constipation
-Boost heart health
-Promote bone and teeth health and prevent muscle soreness
-Anti inflammatory actions
-Reduced stroke and breast cancer risk
– Reduced blood pressure

**Try this delicious Paleo and gluten free Pecan cookie recipe**

INGREDIENTS

For the filling:
1/3 cup dates, chopped
5 tablespoons of maple syrup
1/4 cup coconut oil
1 tablespoon almond milk
1/4 teaspoon vanilla extract
1/8 teaspoon sea salt
1 1/2 cups pecans, chopped

For the cookie base:
2 1/4 cups almond flour, gently packed
1/4 teaspoon sea salt
1/4 teaspoon baking soda
5 tablespoons coconut oil, at room temp
3 tablespoons maple syrup
1-2 tablespoons almond milk
1 1/2 teaspoons vanilla extract

METHOD

To make the filling:
1. Cover the chopped dates in 1 cup of hot water and set aside for at least 10 minutes.
2. In a small saucepan over low heat, combine the maple syrup, coconut oil, almond milk and vanilla extract. Stir until the coc0nut oil is just melted and then remove from the heat.
3. Drain and discard the hot water from the dates, place the dates in a blender with the saucepan contents. Blend until smooth, pout back into the saucepan (so you don’t dirty another bowl) and then stir the sea salt and pecan in. Set aside.

To make the cookie base and form the cookies:
1. Preheat the oven to 180 degrees C and line a cookie sheet with parchment paper.
2. In a large mixing bowl, combine the almond meal, sea salt and baking soda. Whisk in the coconut oil until the dough resembles course crumbles.
3. Stir in the maple syrup, vanilla and almond milk. Start with 1 tablespoon of almond milk and add another tablespoon f the dough needs more moisture to pull it together.
4. Roll the dough balls (using 1 1/2 tablespoons of dough each) and the place them on the cookie sheet. Flatten the balls of dough and use your fingers to make a well in the middle of the cookies.
5. Generously fill the cookies with the pecan pie filling.
6, Bake for 12-14 minutes or until the bottom of the cookies turn golden brown.
7. Be patient and allow the cookies to completely cool on the cookie sheet (or they will fall apart)

**JUST IN

* Certified organic goat’s milk products in limited quantities from Foxenburg
* Non-certified bulk Spinach 1kg ONLY R40 from White Mountain, Wolseley and Beacon Food Garden, Mitchell’s Plain
* Certified (Demeter) biodynamic (in limited quantities) yoghurt & cottage cheese, fresh Calendula Flowers and Leeks from Bloublommetjieskloof Farm.
* Certified organic Bananas from Lebombo.
* Non-certified organic (in limited quantities) Rainbow Chard, Red cabbage, baby Leaf Mix, English Spinach
* Organic in Conversion 1kg Carrot Packs, 5kg Juicing BULK Carrots, Turnip bunches, Spring Onions, (in limited quantities) Broccoli and Cauliflower from Naturally Organic.
* Non-certified organic Leeks, Kale, and Red Mustard Lettuce bunches from SEED, Mitchell’s Plain
* Non-certified organic Seedlings 6-pack: Oregano, Mixed Spinach, Beetroot, Giant Rape, Spring Onion, Mizuna, Cabbage, Green Oak Lettuce & Celery; Plants: Viola, Lemon Thyme, Black Peppermint and Oregano from SEED, Mitchell’s Plain:

**KNOW YOUR FARMER

The Lentegeur Market Garden was established in 2013 within the Spring Foundation at Lentegeur Psychiatric Hospital in Mitchell’s Plain as a vocational training service to the residents of the facility

The aim of the Lentegeur Market Garden is to assist the Forensic Patients achieve their wish of becoming farmers. This Psycho-social rehabilitation programme has enabled the patients to start development a Bio-intensive, Permaculture, Market Garden that will supply Organically Grown vegetables to the hospital kitchens and Organic outlets in Cape Town. The Market Garden welcomes persons every Wednesday who are wanting to assist on the development of the garden.

“Lentegeur Market Garden has become a place of healing and a living example of how rehabilitating a degraded environment will help provide sustenance, sanctuary, healing, inspiration, education and recreation to a community ravaged by poverty, addiction and mental illness.”

This highly visible project will revolutionise mental health care delivery by turning a place of rejection and despair into an emblem of beauty and hope. Lentegeur will also drive transformation in those communities most affected by the legacy of apartheid and build resilience and self-reliance in the face of climate change.

“Helping nature to heal the past so that the future can shine!”

Paul Barker studied at Weston Agriculture College in Natal, has managed organic grain, vineyard and essential oil production. As an Agro-ecology mentor, Paul has worked in communities around South Africa with the Office of the President, Premiers of Limpopo, Gauteng and Western Cape, Afristar Foundation, S.E.E.D. Food & Trees, and The Spring Foundation. and with the patients at Lentegeur for the past two and a half years.

*Get involved and learn more at Lentegeur Market Garden *

You can volunteer to work alongside the Lentegeur Market garden. Volunteer as a Saturday Spring Seedling starting Saturday September 5, 2015 9am to 12h30: https://www.facebook.com/events/966561616739332/

Or, Sublime Spring Equinox Sowings continuing Wednesday September 9, 2015 9am to 12h30:
https://www.facebook.com/events/483724031787825/

**HOGSBACK FESTIVAL OF TREES

Taking place at Terra Khaya Backpackers from 24-27 September you can book your tickets to take part in a tree planting event hosted by Greenpop.

“Join us and have fun, plant trees, learn lots, boogie the nights away with local muso’s and DJ’s, eat well, attend environmental workshops and experience the beauty of Hogsback and Terra-Khaya. We will plant thousands of trees and grow more enchanted forests in the Amathole Mountains. Hogsback’s incredible Yellow wood forests are home to the endangered Cape Parrot, Samango Monkey and other endangered species. By rehabilitating the wattle invaded land and planting indigenous trees in this unique cloud sanctuary, we will be growing diversity and enhancing the abundance of life in our threatened forests and adjacent grasslands.”

https://www.facebook.com/events/1614629165478007/

We hope to see the smiling faces of all of you at some of these events. We will keep you posted about other exciting events and opportunities as things start to heat up across our beautiful country.

Lots of love and goodness

The Ethical team
xoxo

Food Storage & Food Wastage

We came across something inspiring the other day. Britain’s biggest supermarket, Tesco, are working together with FareShare to donate thousands of tonnes of food wastage to charity. Using the FoodCloud app they can indicate to charities how much food they have to give away at the end of each day. The charities then simply confirm they want the item, pick it up and distribute to those who need it. France has also just signed legislation which bans supermarkets from throwing away food in favour of handing it to charities or for animal feed.

It got us thinking about what ways we can inspire ourselves and our customers to prevent food wastage and improve our consciousness when it comes to buying and keeping food at home.

In South Africa up to one third of food produced goes to waste! More than 11 million South African’s are living without food security. During our research we stumbled across FoodBank South Africa, a registered, non-profit organisation that runs in a similar fashion to FoodShare. If you want to donate, help out or apply to benefit have a look at http://www.foodbank.org.za/get-involved#.

In the meantime here are some great resources to get you thinking about your own practises at home:

http://valhallamovement.com/link/fruit-and-vegetable-storage-reinvented-no-more-rotting-wasting/

We would also like to hear from you!

Would you purchase fresh goods through our website to distribute to those in need? How much would you be willing to spend? Should we give you an option to purchase soup kits for food shelters? Do any of you know of organisations that could benefit from fresh organic produce? Would you prefer to donate cash? We would love to brainstorm with you. Please email us at customer.liaison@ethical.org.za

In other news Cape town is all abuzzzz with the our first PGS certification that took place this weekend. Check out some of the pics here https://www.facebook.com/events/1001076066579750/

**ALL WELCOME**

Make sure you sign up for our next big adventure with Eric Swarts on Saturday August 29, 2015.  Here is your facebook invite! https://www.facebook.com/events/1676960255871570/  Please email: customer.liaison@ethical.org.za to RSVP and get the directions. Our 3 peer review farmers are Francois Malan and Brian Joffin, and Paul Barker.

“I want to be able to sleep at night. I want to know that the food I’m selling people is going to help their health, not make them sick.”- Eric Swarts

**JUST IN**

* Certified (Demeter) biodynamic Parsley & Celery Herb Salts (raw rock salt – finely ground), Watercress, fresh herbs: Yarrow, Sorrel, Coriander, Mint, Wild Sage, Wild Rosemary from Bloublommetjieskloof Farm
* Non-certified organic Sugar Snap Peas from White Mountain
* Non-certified organic Garden Peas, Lettuce Packs, baby Leeks, Spring Onions from Eric Swarts
* Non-certified organic Chinese Cabbage, green Curly Kale, BULK Siberian Kale, Curly Kale packs from Beacon Farm Garden and
* Certified organic Savoy Cabbage from NaturallyO
* Non-certified organic Covo Kale from SEED, Mitchell’s Plain. Seedlings: Beetroot, Spinach, Giant Rape, Spring Onion.
Plants: Brown sage, Cotton Lavender, Strawberry, Viola, Rosemary, Bamboo, Wilfried Rosemary, Cape Gooseberry, Vetiver, Comfrey, Silver Oak

Sadly still no avocados, bananas, sweet potatoes or baby marrows for the next couple of weeks.

Stay warm!

Love

The Ethical Team

You are Welcome to Participate in our Ethical Co-op PGS Approved Standard

We want to send out a big fresh and wholesome Thank you to the customers supporting EAT FOR THE EARTH day, Soil for Life. The campaign has run its course but you are still welcome to host your events. The last 5 winners of our R100 give-away vouchers will be announced during this week.

We have some NEW and EXCITING things to report!

NEW collection point in Sea Point at our friend Vondi’s http://www.vondis.co.za

* NEW HARVEST of:

* Non-certified organic garden peas from Beacon Food Garden.
* Eric Swarts is back this week with a limited supply of non-certified organic sugar snap peas and lettuce packs.
* Non-certified organic traditional naartjies, Minneolas (Tangelo), Washing Navel oranges and Cara-Cara oranges from Kleinjongenskraal.
* Non-certified organic large 1kg cauliflower heads (no packaging), broccoli from White Mountain Natural produce.

* NEW STOCK of certified organic products from Good Life: Himalayan salt, Du Puy lentils, coconut chips, fenugreek seeds, Dijon mustard, carob powder, herbs & spices including larger packets of your favourites, sultanas, cocoa, coconut milk, vinegars, tomato concentrate, vegetable stock cubes, Ayurvedic herbal supplements, palm jaggery, arrow root, Dulse and Sea Veg.

We want to keep you warm and nourished this Winter so we’ve taken the best of what our farmers have to offer and put everything you need together in one box, at one cost.

This week we have a delicious household favourite to delight your soul

* BUTTERNUT SOUP!

3 cups Water
1 1/2 Cup Coconut Milk
2 tbsp Ghee
1/4 tsp nutmeg
1/4 tsp freshly ground Black Pepper
4 Cups (1 kg) Butternut (peeled, seeded and cubed)
1 tablespoon Almond Flour
1 tsp Himalayan salt
1 tbsp Coconut Cream
2 tablespoon chopped fresh parsley
1 Finally Chopped Onion

Optional:
11/2 tsp Cayenne Pepper

Melt half the ghee in a 6-liter saucepan over moderate heat.
Add the nutmeg, cayenne pepper, black pepper, onion and butternut cubes.
Saute for 10 minutes.
Add the water and bring to a boil, cooking until the pumpkin is tender.
Empty contents of saucepan into a blender and half the coconut milk. Puree the mixture carefully. remove and set aside. Rinse the saucepan.
Heat remaining butter in the saucepan over moderate heat
Stir flour into ghee. Return Butternut Puree to saucepan along with remaining coconut milk, stirring constantly until the soup is well blended. Bring to a boil, simmer for a few minutes and season to your taste

* ******** *

ORGANIC CERTIFICATION IN SOUTH AFRICA

Next up we would like to invite you to take part in the growth of our homegrown organic industry. We need your help to reach out to small organic farms around the country! You might be wondering sometimes why occasionally we list produce as non-certified organic but still choose to sell it. Well, this might help explain some of the reasons. You may also have heard us talk a little bit about our standards and what we choose to support. Our standards are something we are hoping to refine this year.

Organic certification plays an important role in ensuring the authenticity and quality of organic produce and products for its consumers. Organic certification, as it currently stands in South Africa, is however a process very much geared to large scale farming practices and product manufacturers, who can afford its high costs, and to whom the intensive certification process and record keeping are relevant.

This has however become a entry barrier to many of the small farms and manufacturers in South Africa, who farm and produce by excellent organic principles, but to whom certification is simply not geared, nor viable.

The Ethical Co-op exists largely to support the growth of our organic farming and manufacturing community, by supporting the growth of local farms and product manufacturers. Small organic farms and manufacturers form the very backbone of this. You will see these farmers at local markets, and they carry the real community spirit of organics.

In order to bridge this gap between large organic farms and manufacturers, and the many smaller ones, we have created our own set of in-house standards which are specifically geared to the needs of small scale enterprises. Every farm/manufacturer who completes the standards, is making a detailed public statement of his/her organic practices – which are visible for all to see.

The spirit of the Ethical Co-op PGS Approved standard is to support our farmers and manufacturers, offer resources and guidance and, together, work to improve any areas could better align with organic practices.

We are upgrading our current standard, and replacing it with the Ethical Co-op PGS Approved standard.

“Participatory Guarantee Systems (PGS) are locally focused quality assurance systems. They certify producers based on active participation of stakeholders and are built on a foundation of trust, social networks and knowledge exchange.”

Read more here: http://www.ifoam.bio/en/pgs-basics

* SO THIS IS WHERE YOU COME IN!

We think that you, our beloved holistic, carrot munching friends are part of this community too and we want you to get involved. We want the source of your nutrition to be transparent and peer reviewed.

If you want to visit our farms, find out more about our PGS system and participate in our PGS certification of our farms then the first farm visit will be Friday July 31, 2015 at White Mountain Natural Produce, Wolseley.

Anyone may attend!

Please RSVP to customer.liaison@ethical.org.za

Francois Malan, from White Mountain, will explain the PGS process on his own farm.

If you can’t join us in person but would like to participate or contribute then feel free to donate to the PGS, as one of the key aims is to keep fees as low as possible. There will be costs attached to running the PGS and the sustainability and success of the PGS may depend on having sufficient funds. We would also like to keep the cost of produce to consumers down, and accommodate producers where a PGS cost may affect his/her participation in this project. Donations will be audited so if you are donating please let us know. Much appreciated!

White Mountain Natural produce is a small family run farm producing organic vegetables. The farm is on the outskirts of Wolseley in the Breede valley of the Western Cape. The farm produces a wide variety of different vegetables using organic methods according to international standards.

White Mountain Natural produce consider their farming technique unique in that they use a wide crop rotation, natural methods to build soil fertility and they use biodynamic preparations. Green manures are sown as an integral part of the rotation and recently they have begun using homeopathic remedies and have found them very effective. One example of this is using Silica which they apply at every moon Saturn’s opposition.

In the last week they have installed a vortex flow form and will begin to energize the irrigation water that is used. The flowform will also be used to prepare compost extracts to be added to the irrigation water.

White Mountain has both greenhouses and open land and are able to produce crops for extended times. In the near future they plan to bring animals onto the farm as this is an important part of a balanced biodynamic farm.

“As organic farmers we have learned that our response cannot be reactive and we spend a lot of time on planning especially with weed management where we use a combination of methods to keep the crops clean and healthy.”