market & deli
m to 2 p
We’ve got you covered
Your source for Montana-grown & processed meats! They never leave the state.
Meet the Ranchers
Enjoy the Samples
FRESHly baked Organic
We’re cutting the ribbon on our
Pies & Cheesecake
new full-service meat case on Saturday,
November 16th at high noon!
We’re one of the few places in Helena
where you can buy Montana-grown and
Bulk Herbs & Spices
processed beef, pork, lamb and bison.
We have two lines of beef products,
It’s a 10-year tradition at Real Food
one is certified organic from the B-Bar
Market to offer you the best in fresh
Ranch’s herd of White Park Heritage
Montana-grown turkeys. Everyone tells
cattle in Big Timber. The other is an all
us they make the best Thanksgiving
natural beef from the Montana Meat
dinner (and great left-overs). They cook
Co., a collaborative of Montana family
up delightfully quick, juicy and tender.
They’re raised without added hormones,
artificial growth stimulants or animal byproduct feed. They’re minimally processed
and never injected with enhancement
chemicals, flavoring or other additives.
Our fresh turkeys are harvested and
delivered to us as quickly as possible. For
FRESH MONTANA TURKEYS
$1.99 per lb
Quantities and sizes limited.
Order Today • Call 443-5150
Last day to order: Friday, November 22
Pick up on Turkey Tuesday, November 26 by 8 pm.
so you may observe some internal icing.
Both are grass-fed and never given
antibiotics or hormones.
You’ll also be delighted to know that
we carry Montana Best Meats natural
pork, Montana Natural Lamb and from
Townsend, Montana, Wild Echo bison.
We draw inspiration from Helena’s
safe handling purposes, they’re deeply
chilled to an internal temperature of 26°F;
ranches that raise Black Angus cattle.
historic Union Market and their tradition
We recommend 1.5 lb. per person for
of offering grass-fed Montana meats
Turkey Tuesday Specialties
When you come to pick up your fresh turkey
on Turkey Tuesday (Nov. 26) remember to
pick up some House Specialities like our
hand-made sausages! Look for:
• Jared’s Sweet Pork Links & Patties
Nana’s Savory Pork Links & Patties
Jared’s Potato Sausages
bone-in turkey. This accommodates the
along with outstanding service. We
more enthusiastic eater while leaving
believe it also means better choices for
plenty for leftovers. Our grower, the
But they’re not subjected to hard freezing
your health, Montana’s health and our
Milford Colony near Wolf Creek, expects
the turkeys to range from 15 to 25 pounds.
So come meet the ranchers who grow
We’re taking orders now and will do our
your food. Sample their products and
best to get you a turkey within 3-4 lbs. of
hear their stories. Enter our raffles, get
the desired weight. The turkeys will be
a free cup of coffee and enjoy the party!
ready for pickup starting Turkey Tuesday,
Nov. 26th, at 8 am.
Remember, you can count on us for the
• Fresh Herb
highest-quality foods in Helena. As with
• Fresh Oysters
every product we sell, we guarantee your
11 am-2 pm Free Samples & Coffee
Meet The Ranchers
High Noon Ribbon Cutting with
Invited Guest of Honor: Bill DeWolf
12-2 pm Live Music by
Voluntary Commitment (see below)
Enter for a chance to win one of
FOUR–$50 coupons for our Meat &
Organic Cheesecake & Pies
Live Music Sat., Nov. 16 • 12-2
A celebration all by themselves!
Our Thanksgiving bake-off starts with only the finest organic
ingredients. Made to order and baked the day before you pick them up.
Organic Pumpkin Pie—A fresh organic
pumpkin custard in a flaky, hand-rolled
Organic Pecan Pie—A delicious
and beautiful combination of crunch
and sweet on a buttery, hand-made
Organic Dutch Apple— A mountain
of organic apples perfectly spiced
and topped with a crumbly jumble of
butter, cinnamon, and oats. $24.99
Organic Cheesecake— A tender and
creamy blend of organic cream cheese,
milk and spices.
Pies can be made without gluten ingredients, free of sugar, or dairy as well as vegan.
Please specify when ordering. Pies and cheesecakes serve 6-8.
Voluntary Commitment a local three piece
acoustic group featuring Erin Powers
on vocals, Mark Hurlbut on guitar and
vocals and John Moore on bass and vocals.
The trio specializes in vocal harmonies,
performing an eclectic mix of folk, country
and rock and roll.
closed November 28th
1096 Helena Ave. • Helena, MT 59601 • Open: Monday-Saturday 8 am - 8 pm; Sunday 9 am - 7 pm • (406) 443-5150 • www.realfoodstore.com
You owe it to yourself.
Herbs & Spices
by Laughing Water, General Manager
Take the sniff test!
One of the most wonderful things
If you love to bake and cook, then you
the room on a positive note.
about life is that there is always something
Last month we had our annual
we can be thankful for. There may be 7.2
Customer Appreciation Day. I know I
billion of us on this planet, but human
enjoyed it a lot, with the live music, the
existence is nonetheless precious, rare
prize drawings, the face painting, the
and delicate. That alone is worthy of our
pepper roasting, sales and sampling, and of
course the people:
If that sounds
too ethereal and
removed from the
realities of daily
life, a team of so-
do: deliver fragrance, color and flavor like
Stop by our newly-remodeled bulk
herbs and spices in our bulk department
years in business.
on specific ways to
that deliver! And that’s just what our fresh
to celebrate 38
a scientific study
ensure success by using herbs and spices
possible for us
you’re creating in the kitchen you want to
who made it
know the value of good seasonings. When
in all directions.
measured by the
herb and spice section and take the sniff
test. You won’t be disappointed. There is
This is a
Drawing of happiness by my granddaughter, Luna.
to harvest and
Index. One of those interventions was
thanksgiving. I’m still picking parsley from
the “gratitude visit,” where people were
my yard and eating heirloom tomatoes
asked to write a letter expressing thanks to
ripening in my kitchen. I’m thankful for the
someone they had never fully thanked—
summer that brought me all the zucchini I
and then deliver it. The gratitude visit had
could eat—and for the frost that brought it
an immediate result and “caused large
to an end!
positive changes for one month.”
The Thanksgiving holiday itself is a
In our store leadership meetings
celebration of food in all its abundance.
we sometimes close with appreciations,
We’re thankful to play a part in that
which can be about anything, from the
celebration, and I humbly wish that, in
flavor of our deli’s curried tofu to team
whatever part through the healthy foods
members filling in for each other to just
you with happiness through all your years.
seasonings just waiting to enhance your
next culinary accomplishment. And, the
best part is that you can buy just a little or
a lot. But no matter how much you need,
feast and a spirit of giving thanks that fills
because it does. It’s a great way to leave
We have hundreds of herbs, spices and
and ideas that we offer, you enjoy a healthy
about anything that matters to anyone, just
no comparison for freshness and flavor.
you always get big savings by buying in
Free in-store events
Finding Your Balance
with Dr. Liz Cavin, ND
Nov. 21 • 6 pm
Dr. Liz Cavin and Adelle,
The Produce Beet
Sample Coordinator, will be
Healthy Holiday Eating
discussing what it means
by Ed Tyanich, Produce Manager
Holiday eating often includes rich
pepper, radishes, sliced raw mushrooms,
meats and gravies as well as sweet
nuts, cheese and Granny Smith apples.
deserts such as pies, puddings, cakes and
We vary the nuts we add, using walnuts,
cookies. For your health
toasted pistachios or toasted
and enjoyment, think
almonds. Also with the
of balancing these rich
cheese, we might choose thin
foods by including plenty
slices of Kerrygold Dubliner,
of healthy fruits and
feta crumbles or grated
vegetables in your holiday
Parmesan. For dressings, a
splash of balsamic vinegar
Fresh fruits are
and olive oil, a homemade
dressing or one of the many
Sliced apples and pears
prepared dressings carried
are especially tasty with
here at Real Food.
cheese. The selection
Steamed green beans
of apples and pears is
or green bean casserole are
near its peak during the
included in many holiday
holidays. Pears ripe for
meals, and this year it
eating should slightly yield
looks like we’ll have a good
to pressure at the stem
abundance of green beans for
end. I prefer to choose pears that are not
Thanksgiving, and at some special pricing
yet ripe and allow several days at room
temperature for perfect ripening.
Raw veggies also have a place on
This is also the peak season for
when your body is alkaline or
acidic and what foods can help
manage it for the best results.
There will be food samples, handouts,
open discussion and a chance to check
where your own pH level is.
Live Music • Nov. 15 & 22
Join us on Nov.
15th for the fun
music by the band
Not Quite Ripe
comprised of two
Donna Turcott and Mary Garman,
with Dave Thomas on tuba. You’ll
enjoy their international sound while
they play a variety of polka, waltz,
traditional European and world music.
We’re also featuring a special
“Novemberfest” theme for the hot bar
of Polish sausage, sauerkraut and hot
German potato salad as well as our
delicious pizza by the slice.
Friday, November 22nd
winter squash. Real Food has an excellent
Join Singer/Songwriter Shyralee on
the appetizer plate. Celery, broccoli,
selection of local winter squash, with many
her harp as she
cauliflower, baby peeled carrots and
varieties to choose from. Acorn, butternut,
presents, for the first
radishes are some of your best choices
kabocha, delicata and our favorite
time in Helena, her
when you want to munch a crunch.
buttercup are but a few of the selection.
Don’t forget the pie pumpkins, for the best
quirky songs for
in homemade pies.
every soul. Our hot
Be sure to include a big green salad
in your meal plans. We carry bulk salad
mix, spinach and arugula as well as several
At the Real Food Market and Deli, we
bar will be baked salmon and pizza by
different pre-washed salad clamshells. The
pride ourselves on having not only the best
Organic Girl Supergreens is a favorite in
selection of organic and local produce, but
our home. It has a blend of baby chards,
the most knowledgeable staff in the Helena
featured Friday Deli music for future
spinach, arugula and baby tat soi. Some
area. You can call on us to help you choose
months, paid strictly by tips, please
of our favorite salad additions are red bell
the perfect foods for your gatherings.
contact Marita or Adelle at 443-5150.
Anyone interested in being our
Lo c a l l y - o w n ed a n d pa rt o f yo ur co mmun it y fo r o v e r 3 8 ye ar s.
The Doctors Are In
Our licensed naturopathic physicians, Dr. Jeff Roush and Dr. Liz Cavin,
are here to answer your questions on natural medicine. Call for their
schedule (406) 443-5150.
Spice Up Your Thanksgiving Meal
by Liz Cavin, Naturopathic Physician
Fortunately, adding garlic and onions to
pumpkin pie, apple
with tradition—and rich foods. Turkey,
your dressing, mashed potatoes and other
pie or pecan pie.
dressing (stuffing), mashed potatoes and
main dishes can help reduce cholesterol;
pumpkin pie are foods many of us look
they’re also anti-inflammatory. They won’t
ginger and nutmeg
Thanksgiving is a holiday filled
forward to eating when we celebrate with
are added singly or
families and friends. The spices used to
in combination to give holiday pies their
flavor traditional Thanksgiving foods
give them their special holiday flavor.
But more than that, they can help make a
rich, delicious Thanksgiving meal into one
that’s healthy as well.
Savory spices like parsley, sage,
rosemary and thyme are traditionally
added to Thanksgiving dressing. These
spices help stimulate appetite and
digestion. Black pepper, a common spice
used in western cooking, also helps
This month in our
deli we have a special
Spiced Organic Apple
Cider served hot
at the coffee counter.
It’s made by steeping
fresh organic apple
cider with fresh
exquisite flavor. These spices, used for
centuries to preserve food and enhance
health, help dispel digestive bloating and
gas and help stimulate blood flow. Our
digestive system needs healthy blood flow
after we eat to help us digest our food.
Cinnamon also helps regulate blood sugar,
making it a perfect addition to a sweet
So, when you eat your Thanksgiving
meal this year, remember to give special
stimulate appetite and reduces digestive
thanks for the herbs and spices that are
bloating and gas. Experiment with recipes
flavoring your food and helping you to
and jazz up your Thanksgiving meal by
adding these spices to other main dishes
and help promote healthy digestion.
Let’s face it: some Thanksgiving foods
contain many calories and are high in fat.
new in grocery
l Certified gluten-free
Savory Herb Stuffing mix
by Rudi’s comes in a 12-oz.
bag and includes a quick
and easy recipe for 5-minute
Organic Apples Galore
& More is a 35-oz. glass jar
of prepared organic apple
fruit filling from Middleton
Organic Specialty Foods
located in Pasco, WA. It offers
a quick and easy option for
desserts or main entrees.
Theo’s organic chocolate bars are
made in Seattle at the first organic
and Fair Trade chocolate factory in the
country. Their founding principle is that
the finest artisan chocolate in the world
can (and should) be produced in an
entirely ethical, sustainable fashion. All of
their ingredients are carefully screened
and third-party verified to ensure they
meet their standards for social and
responsibility. Now in stock:
Pure 85% and 70% Dark
Chocolate; 70% Dark
Chocolate with Salted
Almond, Orange, Mint,
Coconut, Cherry Almond
or Chili and 45% Pure Milk
Chocolate and Salted
Almond Milk Chocolate.
l Komplete are vegan,
replacement shakes by
Kate Farms. They’re
the world’s first dairy-,
gluten- and soy-free,
ready-to-drink, nonGMO shakes of their
kind. Made with organic rice protein and
a blend of 21 antioxidant superfoods to
fuel your body with nutrition. Try Vanilla
Bliss or Jav’a Latte.
Y.S. Eco Bee Farms Hi-Active Raw
Manuka Honey is a rare, unpasteurized,
unfiltered exotic raw
honey that is said to have
beneficial factors and is
known in New Zealand as
“The Wonder Honey of the
make the food calories go away, but they
will help your body cope with the effects of
a rich meal.
We often associate Thanksgiving with
Indicates Non-GMO Project Verified
l Indicates Gluten-free
Delicious and satisfying
instant organic meals from Dr.
McDougall’s. Choose from
five oatmeal flavors and three
hot quinoa salads. Try organic
oatmeal with Cranberry
Almond; Fruit; Flax & Nuts;
Hemp Peach; gluten-free Apple
Flax; and Organic Maple. The
quinoa salads come in lowsodium Black Bean and organic
Pistachio Citrus or Tomato Pine Nut. This
company chooses to use non-GMO Earthsustaining products as well.
Kombucha Wonder Drinks
(sparkling fermented tea) come in
shelf-stable 8.4-oz. cans in Organic
Green Tea & Lemon, Asian Pear &
Ginger and Traditional.
Scheckter’s Organic Energy drinks help
you stay sharp and full of energy and
contain no refined sugars or artificial
ingredients. Try Regular or Lite.
Just for Kids organic
teas come in Cold Care,
Throat Coat, Tummy
Comfort and Nighty
Night. They’re perfect for
helping your little one,
and possibly yourself
get through some rough
Ready to drink Sambazon
Superjuices. Try the acai
superfood juice, Blended
Breakfast made from whole
fruits, amaranth & quinoa. Their
Protein Smoothies made with
vegan whole food protein in
Milk or Acai Berry+Vanilla.
Mrs. Meyer’s Clean Day Liquid Dish
Soaps are aromatherapeutic household
cleaners that use naturally-derived
ingredients and essential oils that are
tough on dirt and grime yet gentle on your
home, health and the Earth. Try Rosemary,
Bluebell, Geranium, Honeysuckle, Lemon
Verbena or Lavender to make you and
your dishes extra happy.
Dr. Liz Cavin, ND, is a licensed naturopathic
physician practicing at the Naturopathic
Acupuncture Clinic of Helena, 635 N. Jackson
4 Tbsp butter or margarine
1 medium onion, chopped
3 celery stalks, chopped
1/2 tsp salt
1/4 tsp pepper
1/4 cup fresh parsley, chopped
1 Tbsp fresh sage Leaves, chopped*
1 Tbsp fresh thyme, chopped*
1 Tbsp fresh rosemary, chopped*
1 cup dried cranberries
10 cups unseasoned dried bread, cubed
1 1/2 cups broth
1 egg (lightly beaten)
Optional: Basting juices from roasting
Preheat oven to 350°F. Melt butter in
large pan, saute onions, celery, salt,
sage, thyme and parsley for 5 minutes
on medium heat. Remove from heat and
add bread cubes. Gently stir them into
the mixture. Add beaten egg to broth and
whisk to blend. Slowly pour broth over all
and fold together until evenly moistened.
Scoop stuffing into a medium casserole
dish, if desired drizzle with roast turkey
pan drippings and bake uncovered for 40
minutes until nice and toasty on top.
*Be sure to pick up one of our fresh
Herb Birds on Turkey Tuesday, or you can
substitute 1 tsp dried herb for every Tbsp
S.A.V.E. Recycling Drive
for Type 1 & 2 Plastic and
Nov. 8-11, 2013 • 8 am - 6 pm
1100 N. Last Chance (near YMCA)
Please rinse, and remove plastic lids.
Volunteers are always welcome.
Call S.A.V.E. at 449-6008.
Check on-line at Savemobile.org for more details
on the specific types of plastics accepted and
more information about efforts to establish a
permanent plastic collection program at the
publicly financed Transfer Station.
We s ta n d beh i n d o u r pro duct s wit h a full s a t is fa ct io n guarante e .