It Matters What You Slather


The first thing that comes to mind when you think of a BBQ….THE MEAT!  Typically, it’s the “hero” of the BBQ – the burgers, hot dogs, steaks, souvlaki, chops….throw on the grill, let it sizzle to perfection and impress those guests whose mouths are watering with anticipation!

As an organic grocery store owner, I’m all about extolling the virtues of clean meat (let’s be serious, I’m all about extolling the virtues of clean veggies too!)   You’ve heard it from this gal’s articles before….”know your farmer”, “eat local”, “source organic”  yada yada yada.  But how about the most common item that graces most BBQ settings in, dare I say, most North American households.

Done guessing yet?  Let me help you out….what BBQ would be complete without a bottle of ketchup, or at the very least, BBQ sauce.

I grew up in the typical farming family where I was convinced at the time that Ketchup was a food group.  It went on everything from eggs to macaroni to French fries.  My dad, who shunned the tomato, got his lycopene from that red bottle in the fridge!  Heck, my dad even had developed the proper “ketchup extracting” technique to get the ketchup out of the glass bottle when it was filled right to the top!

Years later now, after reading labels a few too many times, I’m an avid organic ketchup promoter….and I’ve even managed to get my dad to change his brand.  What a bonus if you can get rid of  ketchup altogether though (I use the Wildbrine fermented vegetables to add “zing” to my food now and the probiotic nature of the food is an extreme benefit!)

Why does it matter what you slather?  Here’s just a few interesting points to consider about your favourite condiments.  :

  1. Ketchup – does pouring syrup onto your burger sound gross? Well, in essence, you’re dumping about a tablespoon of high glucose fructose on your burger or hot dog with every one you eat.  That’s a whole lot of sugar to put your insulin levels way out of whack and your digestion on the defense.  Since it’s “only” a condiment, it’s typically given a free ride…like we should ignore what it does to you.  But I’ll blow the whistle – each time you have ketchup, you allow our sugar addiction to claim its further choke hold on you.  Maybe “just” a teaspoon at a time, but with such poor food value, those teaspoons add up.
  2. BBQ Sauce – I’ll keep your eyes from straining on this point….read ketchup again and assume a few more spices. Same problem…except usually happens in addition to ketchup.  You get the point…. Next!
  3. Sour Cream – if you were to guess the ingredients in sour cream, what would they be? Maybe cream and some sort of culture to “sour” it?  That’s the logical answer….now go read the label.  Why so many ingredients?  Seriously!  That’s a whole lot of preservative, fillers, and binders that do absolutely nothing to build your health.  Think again as you drop a dollop on your baked potato that is snuggled up beside that burger, drenched in ketchup and BBQ sauce.
  4. Mayo/Dips and Dressings – all “food-like” substances disguised to be food and “dress up” the actual things at the BBQ that may have some food value – your salads and veggies. Reality – you can do this….you can make your own dressings, dips and sauces that are much better for you and actually compliment the food value of your greens and vegetables.
  5. The cheese slice – my question – is it really cheese at all? The food value of a cheese slice rivals that of a pliable piece of plastic.  I am actually convinced it’s made from expired rubber duckies!  Omit…please!!!

Good news….the food police aren’t going to leave you with a dry burger and tasteless salad!

*read your labels….sometimes less is more!  Check for condiments that don’t have high glucose fructose and 4g of sugar per serving!  They are out there (hint…organic ones tend to be cleaner and less full of sugar but still tasty).

*Organic dip mixes can be quite helpful in a pinch, but read the ingredients just in case! Spices from Splendour Garden make dips, sauces and many of your meat dishes absolutely delicious!

*Substitute Organic Greek Yogurt in place of sour cream (seriously, my kids don’t even know the difference anymore)

*real cheese….there is such thing as organic raw cheese full of enzymes that actually allow your body to digest.  What a bonus, it’s far tastier than the plastic alternative.

*making your own is pretty easy!  Here’s a quick easy BBQ sauce that’s a favourite of my family:


4 medium tomatoes                                         1 onion
3 cloves garlic                                                  1 fuji apple
1 tsp chili powder                                           1/2 tsp paprika
1/4 tsp cayenne                                               1 tsp coriander
1/2 tsp salt                                                      pinch of pepper
1 bay leaf                                                         1/2 tsp balsamic vinegar
1/2 tbsp coconut aminos                                 2 tbsp raw apple cider vinegar
3 tbsp honey

Step 1: Dice the tomatoes, onions, garlic and apple (leave the skin on the apple). Size of dice not important.

Step 2: Add all ingredients to a pot. Cover and simmer on medium/medium-low (depending on your stove) for about 30-40 minutes. You want it simmering, but not boiling, and not high enough to burn.

Step 3: After 30-40 minutes, all of the ingredients should be cooked and pretty well broken down. It should be starting to look sauce-like, but still a bit on the chunky side. At this point, turn the heat off, remove the bay leaf, and use you blender or stick blender to blend the sauce. It makes a wonderfully smooth, pourable sauce

So there you have it!  I have faith in you….read those labels and have a healthy BBQ (and if anyone asks why Heintz got “the axe” on your table in favour of another brand, send them my way!)



*Make sure you grab your PEACHES by the case!  Special price of $42.99.  BEST PRICE OF THE SEASON!

*NEW plums are coming in (Shiro Golden) – we are told these are heavenly!

*Yahoo, Champagne Grapes are coming in!  These are the tiniest little sweet grapes ever (no seeds).  Yes, these are the grapes Champagne is made of!

*BLUEBERRIES are ending “bumper crop” season….only 5lb and 1lb available (the 1lbs are almost 100% guaranteed on arriving, 5lb-ers are a 50/50 gamble).  Keep your fingers crossed and send us some good blueberry karma!

*Canning Apricots will be available for some routes this upcoming week.  Regular apricots are also a great price and have been awesome!

*Chef Malcolm’s Handmade Pies (not organic, made locally, no preservatives) have made their appearance at Body Fuel!  They will be available to purchase online!

*The Glow Picnic Basket promotion will continue next week too!  It was so popular they decided to extend it for us!  If it continues to be popular, we may be able to convince them to keep the promotion ongoing!

*Rocking good deal on cauliflower at $2.99 each!  I love this stuff….I swear you can almost do anything with cauliflower!


This is what you can expect in your bins this upcoming week (Aug 1, 2016)

$40 We Think For You Bin (*this we opted for more tree and summer fruit and omitted apples, so if you want apples this week, please add them to your order.  Galas are on sale and BC apples (sunrise) are available too!)

1.25 yams

3/4lb green beans  (*Tuesday/Wed orders will not receive green beans, rather cauliflower)

1 bunch celery

1 field cucumber

1 container cherry tomatoes

1 romaine lettuce

1 medium sized watermelon

3/4lb plums

6 bananas

3/4lb apricots

4 peaches

1lb crimson red grapes seedless


$25 We Think For You Bin (*this we opted for more tree and summer fruit and omitted apples, so if you want apples this week, please add them to your order.  Galas are on sale and BC apples (sunrise) are available too!)

1lb yams

3/4lb green beans  (*Tuesday/Wed orders will not receive green beans, rather cauliflower)

1 bunch celery

1 field cucumber

1 head romaine lettuce

1/2lb plums

4 bananas

1/2lb apricots

2 peaches

1lb red grapes


$40 Paleo Fresh Bin

1 bunch carrots

1 cauliflower

1 bunch broccoli

1 red onion

1 Long English cucumber

1 orange pepper

1 tomato

1 red leaf lettuce

1lb baby bok

3 sunrise apples

1/2lb plums

2 peaches

1lb strawberries


$50 Bordering on Boring

1.5lb local potatoes

1 bunch broccoli

1 bunch green onion

1 long english cucumber

1 orange pepper

1 – 3pk romaine lettuce

1 pineapple

2 sunrise apples

1/2lb plums

6 bananas

1/2lb apricots

2 peaches

1lb red grapes

Grocery item included in Bordering on Boring Bin – 1 Simply Natural BBQ Sauce (Smoky or Tangy)


$45 Weekend Warrior

1 package baby carrots

1lb mini cucumbers  or 1 package mini sweet peppers

1 container cherry tomatoes

2 apples

1/2lb plums

4 bananas

1/2lb apricots

2 pears

2 peaches

1lb red grapes

Groceries included in Weekend Warrior Bin:

3 – Blue Sky Soda

1 box Envirokidz Granol Bars

1 Kintaro Nut Clusters

3 Clif Bars

3 – 23g Hardbite Chips

1 Habibi’s Hummus

1 Barbara’s Cheese Puffs


Delivery Schedule for week of August 1, 2016

***please note that there is a 1 day delivery delay for most Tuesday delivery routes***  See below


*Radville -Wednesday delivery due to holiday on Monday- 662 Crane Ave.

*Pangman- Wednesday delivery due to holiday on Monday

*Weyburn – direct door drops Wednesday afternoon

*White City and neighbouring communities – Wednesday afternoon delivery direct door drops due to holiday on Monday

*Lumsden/Regina Beach/Buena Vista  – Wednesday afternoon delivery direct door drops

*Regina Tuesday Pick up route – Tuesday in-store pick up after 3pm

*Estevan -Wednesday afternoon delivery direct door drops as usual

*Indian Head – no delivery service to Surya over the summer, however, if you would like an order, please be in touch with us at and we can arrange for a pick up order for you!

ORDER BY SUNDAY AT NOON for the following routes/communities:

*Cupar *this week there will be no delivery to Cupar….please call us to arrange pick up or an alternate option.

*Regina in-store pick up and deliveries (Thursday)

*Grand Coulee/Pense (Thursday delivery)


Be saucy this weekend!

-Lana and your friends at Body Fuel Organics


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