t he f ield guide

the field guide • issue 14 • winter 2014 • 1

www.nuggetmarket.com

Issue No. 14 • wINter 2014

1414 E. Covell Blvd., Davis 530.750.3800 Open 6:00 AM to 11:00 PM

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771 Pleasant Grove Blvd., Roseville 916.746.7799 Open 6:00 AM to 11:00 PM

1040 Florin Road, Sacramento 916.395.2875 Open 6:00 AM to 10:00 PM

freshtomarket.comFresh to Market is a bi–weekly email publication by Nugget Markets, featuring recipes, product reviews, store specials and much more. Sign up now or check out the latest issue.

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T he F ield Guide

the field guide • issue 14 • winter 2014 • 32 • winter 2014 • issue 14 • the field guide

T his for T hat HealtH Notes from Dr. lIz

Switching up ingredients not only is the “spice of life” but you may also gain some nutritional perks when you trade out a traditional ingredient for a potentially healthier alternative. Here are a few to get you started.

Use this:

Organic coconut sugarFor that:

White granulated sugar

Use 1:1 in recipes: coconut sugar’s different profile of sugars and touch of fiber called inulin (a prebiotic) may help slow absorption of sugars into your system avoiding a spike in blood sugar.

Use this:

Hemp mil kFor that:

Cow’s milk

Lower in protein than the real thing but a good source of essential Omega–3 fats and some trace minerals not found in cow’s milk. A tasty non–dairy/lactose–free choice for use as creamer or over cereal.

T he Replacements

HATS OFF TO MADHAVAThe folks at Madhava have been making life sweet since 1973, offering pure and natural alternatives to highly processed sugars and artificial sweeteners. Madhava orgaNic cocoNUt sUgar is a delicious choice, made from the coconut tree’s flower bud, sustainably grown and harvested, non–GMO project verified, and delicious. • Josh dWiNell, grocery

Use this:

Barley mal t syrupFor that:

Brown sugar

Made from sprouted whole barley grain providing a less intense level of sweetness with small amounts of trace minerals—zinc and copper.

BARlEy & MEA truly versatile sweetener with hundreds of uses, edeN orgaNic

Barley Malt syrUp makes everything sweeter, from baked beans to pancakes to roasted sweet potatoes to your favorite spice cake. Made from organically grown barley and water (and that’s it!), wholesome barley malt syrup enhances foods’ flavors and is a great substitute for refined white or brown sugar. • Josh dWiNell, specialty grocery

HEMP DAyBeen experimenting with milk alternatives lately? Consider hemp! Lightly sweetened with brown rice syrup, paciFic all–NatUral heMp

Milk (in original and vanilla flavors), is a smooth and creamy addition to your coffee, cereal, or even your favorite recipe. Made from the hemp seed, it has a nutty flavor and it’s a great dairy substitute and vegan alternative to regular milk. Lactose and cholesterol free, it’s a solid source of calcium and magnesium, too. • Josh dWiNell, specialty grocery


Use this:

Liquid AminosFor that:

Soy sauce

BRAGGiNG RiGHTSOutrageously versatile, Bragg liqUid aMiNos all–purpose seasoning is a certified non–GMO liquid protein concentrate derived from healthy soy beans and contains 16 amino acids. Gluten free and with no chemicals, alcohol, or preservatives, this delicious natural soy sauce alternative is spectacular on salads, veggies, popcorn, meats, fish, rice, tofu, and just about anything else you care to Bragg about! • Josh dWiNell, specialty grocery

Use this:

Date syrupFor that:

Molasses

THE DATiNG GAMEWhen Colleen Sundlie and her family lived overseas, she discovered a luscious, earthy, sticky–sweet delight known as date syrup which soon became a staple in her home. Once stateside, Colleen (today she’s known as “The Date Lady”) now brings date lady

pUre date syrUp to our shelves for your enjoyment. Made from organic Deglet Noor dates with caramelized flavors reminiscent of raisins and sherry, this syrup is a perfect molasses substitute and is spectacular stirred into a cup of coffee, added to baked goods, drizzled over goat cheese, or licked straight off your fingers. Plus, it’s gluten free, vegan and Kosher. Give it a try! It’s a date worth keeping.

• Josh dWiNell, specialty grocery

Use this:

Red Palm oilFor that:

Butter or cooking oil

Red for a reason thanks to small amounts of health boosting carotenes that help protect eye health and act as antioxidants.

CAuGHT RED HANDEDRed palm oil is culinary oil with a mild carrot–like taste. Its rich, buttery flavor makes for excellent medium–heat sautéing and is a terrific addition to soups, rice, stews, popcorn, sauces and fish. NUtiva’s orgaNic red palM oil comes from small organic family farms in Ecuador and is cultivated in harmony with nature (no rainforests or orangutan habitats are harmed). Nutiva not only responsibly produces fine products for your table, but the company also funds social programs to help farm families in Ecuador.


Use this:

Ground flax seedsFor that:

Egg in baking and cooking

Add 1 tablespoon ground flax seed with 3 tablespoons warm water, let sit until a gel forms and use for 1 egg in recipe (pancakes, quick breads). Adds essential Omega–3 fats, fiber and trace minerals like zinc and manganese. • dr. liz applegate

the field guide • issue 14 • winter 2014 • 76 • winter 2014 • issue 14 • the field guide NUggetMarket.coM/recipes

SODA SWiTCHEROOTake a pass on empty–calorie, refined–sugar laden sodas and fruit–flavored drinks and try one of our nutrient–dense and delicious juice drinks made especially for you! Our coffee bar associates are ready and waiting to whip up one of our energizing, nutrient–packed specialty drinks, like the zeN staBilizer (honey tangerines, basil, spinach, pineapple juice and green iced tea), the poM–poWer (pomegranate, lemons, and apple juice), the Beta BUster (a blend of sweet potato, carrot juice, soy milk, ginger and banana with a touch of cinnamon), and our over the raiNBoW (a colorful mix of rainbow chard, spinach, pear, ginger, lemon and pineapple). With our delicious Nugget Markets specialty drinks, it’s easy to make the switch to healthier choices. • ali vaN vesseM, coffee Bar

CHiCO AND THE BAGThe chicoBag coMpaNy, (located in….Chico, CA!) is a leader in the reusable bag movement, offering stylish, machine–washable, reusable bags that fit into a compact attached pouch for easy storage. The NoMad

tote, a flat–bottomed tote featuring three exterior pockets and a zippered top, is a large capacity shoulder bag perfect for any excursion, weekend getaway, or daily trip to the gym. Simply stuff it into its side pocket for easy storage when not in use. The vita Bag holds 40 pounds, features a convenient clip, has a shoulder–length strap and is just the thing for trips to the market. Fold the Vita into its attached pouch for easy storage between grocery trips. • kris scott, general Merchandise

KiND OF BluECheese has many health benefits and is great for you when eaten in moderation; a source of quality protein, calcium and vitamin B. A great way to enjoy cheese in moderation is to eat the most flavorful cheese you can find. The more intense the flavor, the less you need to eat. poiNt

reyes origiNal BlUe cheese is an intensely flavorful American classic. Produced in Point Reyes Station on a fourth generation farm, this raw cow’s milk blue is creamy with a sweet, milky flavor and strong blue kick. Certified gluten–free and kosher, this is the only classic–style blue cheese made in California. It is aged for sixth months and has so much flavor that a little bit goes a long way. Enjoy Point Reyes Original Blue on its own, drizzled with honey, crumbled on top of a salad or served with a vintage port.

• reBekah Baker, specialty cheese


yOu’RE lOOKiN’ A liTTlE PAlEOUnless you’ve been living in a cave somewhere, you’ve heard all about eating Paleo. Well, hunt and gather no more, as JUliaN Bakery’s paleo

alMoNd Bread and paleo cocoNUt

Bread are in our freezers! A small bakery in La Jolla, CA, the Julian Bakery has been committed to making healthy breads for eons, and their almond and coconut breads are made with minimal ingredients for a healthy, low–carb bread. Both delicious breads are free of gluten, grains, yeast, soy, and GMOs, making them the perfect addition to your eating plan.

• daNiel WilliaMs, grocery

iT’S AliVE!Organically living watercress from Grower Pete’s is packaged fresh and never harvested until it hits your salad, soup, sandwich, or sauce! What’s amazing here is that groWer pete’s orgaNic Watercress is packaged as living, growing, thriving greens with roots still attached, enabling you to cut off only the amount you need and store the rest for later use and optimum freshness. Pete’s growing practices are the same used by his grandfather back in 1927, and Pete continues the tradition by growing his greenhouse vegetables on California’s Central Coast. • adaM BazarNik, produce

yOu SAy AlMONDS, i SAy AMMONDSGround from whole, blanched sweet almonds, BoB’s red Mill alMoNd

Meal (available in our bulk foods aisle) adds amazing texture and flavor to your baking and cooking. It’s a natural substitute for flour in low–carbohydrate and Paleo creations. On the savory side, use almond meal in place of bread crumbs in meatballs or as a fish or chicken coating. For a sweet alternative, bring the benefits of almonds to your diet while still enjoying the cake and cookie recipes that you love the most. • katie cole, Bulk Foods

the field guide • issue 14 • winter 2014 • 1110 • winter 2014 • issue 14 • the field guide NUggetMarket.coM/recipes

BuilDiNG BlOxThink outside the lunch box! Thanks to rUBBerMaid’s lUNch Blox

saNdWich kit and lUNch Blox salad kit, you can take your healthy–eating fitness plan meals to lunch and stay on track with your fitness goals. Each Lunch Blox kit gives you a variety of stackable containers with secure lids along with a cooling pack to keep your items cold and fresh. All BPA–free containers accommodate a perfect portion size and are microwave, dishwasher and freezer safe. The sandwich container even holds sandwiches made with specialty bread. • kris scott, general Merchandise

WAlK THE AlKAliNETransform regular tap water into clean, mineralized, alkaline water with saNtevia alkaliNe Water sticks, made of food–grade stainless steel and containing naturally occurring compounds (such as tourmaline, maifan, far infrared stones and calcium ion). Simply submerge a stick into your water bottle and you’ve got a simple, convenient way to create mineralized alkaline water to enjoy any time. Pick up a saNtevia Water Bottle while you’re at it. They’re dishwasher safe, shatter and scratch resistant, and can withstand freezing temperatures. • kris scott, general Merchandise


OMG Omegas!

“yOu’RE GONNA NEED A BiGGER BOAT…”orca Bay’s sockeye salMoN, tilapia, cod aNd ahi tUNa offer the big flavor and all the health benefits of fresh–caught seafood with the ultimate in convenience. Available in our freezer section, Orca Bay’s sockeye salmon (wild caught and vibrant), tilapia (mild, thin fillets), cod (blends beautifully with many flavors), and Ahi tuna (delicious, meaty steaks) are excellent choices for your healthy, no–fuss eating plan, and you don’t even need a boat. • daNiel WilliaMs, grocery

WHOlE lOTTA MEGA GOiN’ ONNeW chapter’s WholeMega 1000 is just that—delivering a broad range of omegas (17 to be exact, not just Omega–3) and is 100% wild Alaskan salmon oil from sustainably caught fish, utilizing the omega–rich fish heads usually discarded by other fishermen. New Chapter delivers whole food supplements that contain mostly organic ingredients and WHOLEmega is not a chemically processed purified fish oil. Instead, New Chapter uses a cold–pressed extra virgin process immediately after the fish are caught, ensuring the product’s dark, clear yellow color and nutritional integrity; a distinct difference from oils that have been chemically/high heat processed.

• lorNa partoN, healthy living

GET HOOKED!Pole and troll tuna fishing is rated the best tuna catch method by organizations such as Greenpeace and the Monterey Bay Aquarium Seafood Watch program and Wild

plaNet sources its tuna only from pole and troll catch fisheries. With a commitment to sustainability and to providing the best–tasting seafood choices, Wild Planet brings quality sardiNes, alBacore

tUNa, aNd skipJack tUNa from “hook to shelf.” It’s wild seafood like you’ve never tasted!


TuNA NiRVANAThere’s tuna. And then there’s toNNiNo tUNa

Fillets iN olive oil aNd tUNa veNtresca iN

olive oil. Tonnino’s canned yellowfin, touted as “The Gastrosphers’ Choice,” is wild–caught tuna fillets in olive oil while Tonnino’s Tuna Ventresca,

known as the “filet mignon” of tuna, is supple and rich as it’s hand–filleted from a small section of the tuna’s underbelly. Sublime and delectable! • Josh dWiNell,

specialty grocery

14 • winter 2014 • issue 14 • the field guide

JAMMiN’ FOR SAlMONHere at Nugget Markets, we offer our guests fantastic salmon dishes that are delicious, nutritious, and a natural source of those omegas! Available at our seafood counters, verlasso salMoN is the first and only farm–raised salmon to receive “The Good Alternative Buy” ranking from the Monterey Bay Aquarium’s Seafood Watch Program. While you’re there, check out our wild–caught Alaskan salmon that’s fresher than dockside from lars larsoN. Save yourself the cooking time by stopping by our delis, where we’ve got fresh Atlantic salmon grilled up three ways: herBed, asiaN or thai BBq! Any way you want your Omega–3s, come on over to Nugget Markets and we’ve got you covered!

• laNce BeNtoN, Meat & seafood

FlAxiBlE BENEFiTSRich in fiber and Omega–3’s, flax seed is renowned for its myriad of health benefits since ancient times. In fact, the early Greeks and Romans snacked on a handful or two of flaxseeds. BoB’s red

Mill Whole groUNd Flaxseed Meal

(16 ounces) and NatUral raW Whole

Flaxseed (24 ounces) conveniently provide you with all the amazing perks of flax from the company committed to “delighting your family with stone ground goodness.” Add flaxseed meal to your hot or cold cereal, pancakes, and waffles for a robust nutty flavor, and save the raw whole seeds for when you want to add a little crunch.


Meet t he Masons

Make these tasty and convenient salads ahead of time for an easy grab ‘n go option.

yield: 4 serviNgs prep tiMe: 20 MiNUtes

INgreDIeNts

¾ cup corn kernels, fresh, canned or frozen

¾ cup roasted red peppers, julienne

¾ cup cooked black beans, drained

1 cup salad greens

¾ cup chorizo, cooked & cooled

½ cup corn chips

4 Mason jars

—For the dressiNg—

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon dark chili powder

¼ cup canola oil

2 tablespoons rice wine vinegar

1 teaspoon salt

preparatIoN

Layer ingredients one at a time, starting with the dressing and finishing with the greens, chorizo and chips. Close jars and refrigerate overnight.

Mason Jar Taco Salad

varIatIoN: try wItH corNbreaD

CORN BREAD BRilliANCEWhat’s missing from this picture: warm soup, hearty chili, crisp salad. Why, it’s warm cornbread, of course! Slightly sweet with rich corn flavor, Martha’s all–NatUral goUrMet

corN Bread Mix has been judged #1 by the San Francisco Chronicle not once but twice, and it’s easy to see why. Martha’s promises homemade goodness with no preservatives using non–GMO ingredients for baked–from–scratch taste and texture. • Josh dWiNell, specialty grocery

Mason Jar Chili with BiscuitA quick, tasty and easy comfort–food classic.

yield: 4 serviNgs prep tiMe: 25 MiNUtes cook tiMe: 12–14 MiNUtes

INgreDIeNts

4 Mason jars

—For the BiscUits—

1 cup all–purpose flour

2 teaspoon baking powder

½ teaspoon salt

4 tablespoons butter, cubed

1⁄3 cup milk

—For the chili—

1 tablespoon vegetable oil

1 large onions, chopped

2 garlic cloves, chopped

kosher salt and ground pepper to taste

2 ounces tomato paste

2 tablespoons chili powder

1 tablespoon chopped canned chipotle peppers in adobo sauce

1 pound ground beef

1 can diced tomatoes in juice

1 can kidney beans, rinsed and drained

preparatIoN

Preheat oven to 325º F. In a large bowl, combine flour, baking powder and salt together. Cut butter into mixture and combine to a consistency that resembles cornmeal. Slowly add milk to mixture and knead dough with your finger tips until dough forms. Separate dough into 4 equal parts and set aside. Heat oil in a Dutch oven over medium–high heat, then add onions and garlic. Saute for 2–3 minutes then add ground beef and continue to saute for another 2–3 minutes. Add remaining ingredients, mix well, then cool. Spoon chili into 4 mason jars, top with biscuit dough and bake for 12–15 minutes at 325º F or until biscuit is golden brown and the chili temperature is 160º F.

the field guide • issue 14 • winter 2014 • 19

MuESli MuSiNGSMix it up in the mornings with muesli! BoB’s red Mill old coUNtry style

MUesli and glUteN–Free MUesli are a great way to start your day. Originally developed in the late 1800’s by a Swiss nutritionist, muesli is a whole–grain cereal with dried fruits, nuts and seeds, making it a versatile and delicious breakfast choice. Served hot or cold, enjoy muesli with your favorite milk, cooked as a steamy bowl of porridge, or soak it overnight in the Swiss style with milk or yogurt, ready to enjoy at daybreak! • Josh dWiNell, specialty grocery

Here’s a very quick and simple way to ensure that you always have a tasty and nutritious breakfast that’s ready when you are.


INgreDIeNts

1 cup Bob’s Red Mill Muesli

1 cup kefir

½ cup fresh raspberries

½ cup fresh blackberries

4 Mason jars

preparatIoN

Divide all ingredients evenly into all four Mason jars. Mix up all ingredients in each jar. Refrigerate overnight, and it’s ready for breakfast the next morning!

Mason Jar Breakfast Cereal

NUggetMarket.coM/recipes

KEEP yOuR EyE ON THE BAllWhat is it about sipping your favorite beverage from a Ball canning jar? Local family–owned company discarded

desigNs has modernized this little bit of nostalgia with their eco–tUMBler canning jar turned eco–friendly (and very cool) glass drinking jar. The crafters at Discarded Designs, where their products are “Handcrafted with Soul,” take an American–made Ball canning jar, add a custom–crafted steel lid, and include a glass straw (it’s Pyrex!) that’s fire polished with a hand–formed flare to hold it in place, giving you a 100% plastic

–free way to enjoy that favorite drink of yours. Available in 24–ounce or 16–ounce sizes.

• kris scott, general Merchandise

WHiTE liGHTNiN’ At Nugget Markets, white lightning definitely does strike twice with ole sMoky

MooNshiNe cherries: fresh maraschino cherries packed in 100–proof moonshine, courtesy of Appalachian born and bred Ole Smoky Distillery (the first federally licensed distillery in East Tennessee, and the most visited distillery in the country). Eat the cherries whole or use as a garnish, and also enjoy the moonshine in the ultimate cherry coke or in a Dirty Shirley (that’s a grown–up Shirley Temple). Whatever your pleasure, Ole Smoky Moonshine Cherries will trim yer whiskers faster than a Bluetick coonhound with a hot foot (whatever that means).

• haNk Beal, adult Beverage


FREE MASONRyFree up your mornings and enjoy a healthy, substantial breakfast with our overnight oatmeal recipe in a jar with BoB’s red

Mill orgaNic old–FashioNed

rolled oats. At Bob’s Red Mill, you’re guaranteed quality goods—They grind whole grains using traditional stone mills at cool temperatures, sealing in freshness. • Josh dWiNell,

specialty grocery

HuMMuS TO GOIt’s a fantastic world where you can whip up delicious hummus faster than a Bluetick coonhound with…well, you get the idea! Take a stroll through our bulk department and check out hUMMUs dip Mix from FaNtastic World Food. Perfect for hiking, camping, and travel, this hummus dip is so easy to prepare and makes the perfect snack with sliced cucumber, carrots, bell peppers and celery. In a mixing bowl, combine 1 cup Fantastic World Foods Hummus mix, add 1½ cups warm water, 3 tablespoons olive oil, stir with fork or whisk until evenly blended, chill 5 minutes and serve. • katie cole, Bulk Foods

A fast, easy, healthy snack to meal plan in advance.


INgreDIeNts

1 can chickpeas, rinsed and drained

1 clove garlic

¼ cup olive oil

2 tablespoons fresh lemon juice

2 tablespoons tahini

kosher salt

¼ teaspoon chili powder

12 carrot sticks

12 celery sticks

12 cherry tomatoes

4 Mason jars

preparatIoN

Purée first seven ingredients in food processor then transfer to Mason jars and finish with veggies.

*shortcUt: see page 20 For

a qUick hUMMUs recipe UsiNg

hUMMUs dip Mix FroM the BUlk

departMeNt. save soMe tiMe!

Mason Jar Hummus Snack


When in Rome…HealtH Notes from Dr. lIz

Roman MealsEat like they do in Rome and for that matter, other Mediterranean countries like Greece and Spain. Research studies suggest Mediterranean–based diets improve heart health, lower risk of developing diabetes and even delay onset of dementia. Typical local fare includes these simple staples from various Mediterranean regions such as olives, vegetables, fish, nuts, cheese and fruit. All of these foods supply crucial nutrients, a good balance of healthy fats and special phytonutrients that help bolster your body’s

“amour” to everyday living. Prepare Mediterranean–inspired meals using these simple foods and eat as they do in Rome.

Use extra virgiN olive oil:

its potent antioxidants combat inflammation and prevent lDl (the bad carrier of cholesterol) from damaging artery walls. Drizzle on salads, breads and pasta and use to saute veggies.

Make Fish a Weekly happeNiNg:

Eating fish such as salmon or tuna brings omega–3s into your system which in turn boosts immune strength and fights inflammation. Studies show fish eaters have lower risk for heart disease and Alzheimer’s.

pUt greeNs, oNioN aNd Beets oN

yoUr plate:

These and other veggies supply quercetin and folate that protect blood vessels and improve heart and brain health.

iNclUde citrUs, Berries

aNd More:

Research shows fruit eaters have a better intake of key antioxidants and a lower risk for heart disease. Aim for three different whole fruits daily.

iNsist oN Whole graiNs:

Eating brown over white or whole wheat over “un”whole white makes more than common sense, it’s a must–do step for better health. Whole grains offer prebiotic “food” for health bacteria that live inside of you while also supplying fiber that curbs your appetite and ultimately may help you control your weight. Aim for every grain food in your diet as a whole grain selection.

go NUts:

Walnuts contain protective antioxidant phenols that have been shown to improve blood vessel function and eating nuts regularly lowers heart disease risk. Aim for a 1–oz. serving most days of the week.

say “cheese” aNd yogUrt:

Eating cultured dairy as many Mediterranean cultures have for hundreds of years, may offer many age–defying benefits such as helping to regulate healthy blood pressure and mitigating other heart–disease factors. Researchers feel the regular infusion of health bacteria may have a wide array of benefits that includes a long life!

aNd oF coUrse driNk WiNe:

Red wine contains resveratrol, which keeps platelets from clumping, reducing risk for heart disease. Keep consumption in moderation (no more than one 5oz.–glass for women and two for men daily, if you choose to drink).

book recommeNDatIoN

PiCK A NuMBER BETWEEN 1 AND 315

…and you can’t help but choose one of the 315 Best Ever Mediterranean Recipes. Beverley Jollands, an experienced writer and editor who’s traveled around the Mediterranean for years, brings together hundreds of best–loved recipes from Spain, Morocco, Turkey, Greece, France, and Italy, including the types of foodie photographs that we know and adore. Jolland’s love of the region and her great appreciation of the area’s heritage of great food comes to life on every page (and in every delicious recipe) from #1 through #315!



COuNT yOuR CHiCKPEASHomestyle, Greek Olive and Garlic, Roasted Red Pepper, Smoked Jalapeno and Garlic—these fab four Emerald Valley hummus varieties are organic, cholesterol–free and GMO–free. Wildwood, makers of these clean and delicious products, began as a small deli in San Francisco back in 1978, and today they bring you hummus with homemade texture and bright flavors to enjoy as a sandwich spread or as a snack with veggies. • daNiel WilliaMs, grocery

PASS THE ANTiPASTi!Be it pitted or stuffed, our wide selection of olives and antipasti will certainly whet your appetite. Visit our specialty cheese department, where we carry only the highest quality olives; Mezzeta and Orchard Maid provide the bulk of our olives and they are both local companies with the highest standards. Our olives come in all shades, shapes, sizes and flavors from our bright green Castelvetrano which have a mild buttery flavor to our dark purple Kalamata olives that are briny with a mild fruit flavor. Our olives come stuffed with Gilroy garlic, Point Reyes Blue Cheese, Pimento and Jalapeño to name but a few. Our antipasti items are sure to spice up any recipe or appetizer tray. Don’t forget our roasted garlic, peppadew peppers, and roasted red tomatoes! • reBekah Baker, specialty cheese

OliVE lOVEWhat’s not to love about olives? Smoky, fruity, and intensely rich, Divina’s organic Kalamata olives and organic Kalamata pitted olives are grown exclusively on the Peloponnese Peninsula with absolutely no pesticides, chemicals, or additives. Cured in fresh water and natural sea salt, these firm, dark, glossy, purple Greek gems are hand–picked and hand–sorted. Plus, Divina works with the finest small farms throughout the Mediterranean to bring you the highest quality olives perfect for salads, pizzas, sauces, or for enjoying straight from the jar! • Josh dWiNell, specialty grocery

BE KiND. RE–WiNE.With an eye toward living a greener, healthier life, the soulful crafters at discarded

desigNs just keep breathing new life into discarded items. Check out their wonderful, versatile recycled WiNe Bottle trays. They’re fantastic when used as a serving tray for your favorite olives and cheeses, as a stove–top spoon rest, or even as a votive–candle tray. Sturdy and beautifully crafted with luscious color, these wine bottle trays also make a lovely, unique gift.



EAT liKE CRETEThe Mediterranean diet has received quite a bit of attention lately, and with a new year, we tend to explore healthy eating options in the wake of heavy holiday indulgences. Here at Nugget Markets delis, we’ve got delicious Mediterranean specialties to get you back on track.

In keeping with the Mediterranean diet’s emphasis on vegetables and whole grains, we invite you to taste our tUscaN chickpea salad, our siciliaN BeaN salad, our Farro salad With arUgUla aNd

peas, our greek salad, and of course, our sigNatUre orzo With

prosciUtto. sWeet aNd soUr MUshrooMs and MariNated carrots really complete our selection of offerings, many of which are vegetarian or vegan as well.

As for the light lean proteins, we grill chickeN Breasts and rotisserie Whole Birds fresh daily ready for you to just grab n’ go or served to your specifications. Since seafood is a staple in the Mediterranean diet, we offer Fresh grilled salMoN in a selection of flavors including herBed, asiaN and thai BBq.

Load up on your greens by visiting our salad bar, featuring the freshest ingredients for the perfect lunch or supper. With Nugget Markets deli as your destination, you really can cruise the Mediterranean! • stazi dUlMaN, cec, cce, executive chef

THE WilD BuNCHMore than a decade ago, Wild Garden began with one mission: To share the wonderful, pure flavors of the Mediterranean. Today, their vision remains, but their products have expanded to include portable, great tasting snack packs. For a healthy, delicious, single–serving snack on the go, try Wild gardeN’s sNack coMBo

to go hUMMUs dip & MUlti graiN

pita chips in traditional hummus or sun–dried tomato hummus varieties. From school lunches, to triathlons, to a favorite hike, Wild Garden products make snacking convenient, tasty, and healthy. • Josh dWiNell, specialty grocery


PHENOMENAl PuGliESEAs if pugliese bread isn’t fabulous enough, we’ve upped the ante with Nugget Markets’ own kalaMata olive pUgliese, baked from scratch in–house daily using local flour and local buttermilk. With its soft interior and loaded with plump kalamata olives, this Nugget Markets bakery specialty is perfect with a selection of hard cheeses, dipped in olive oil, or as an accompaniment to your charcuterie platter. • kaeley latoW, Bakery

CASAMATTA yOu?A Florentine artist by training, Bibi Graetz creates the artwork for his wine labels in addition to producing fine wine. Meaning “Crazy House” in Italian, casaMatta is Graetz’s best selling wine from Tuscany and a super value. With great depth of flavors (actually more than you’d expect at this price), it has scored 90 Pts in Wine Spectator Magazine. Pairs beautifully with Mediterranean dishes with tomato based sauces and a Modigliani. • haNk Beal, adult Beverage

PAPAl APPROVAlEasy drinking, fresh and crisp, la carraia’s orvieto classico is an Italian light–bodied white wine with quite a history dating back to the Middle Ages, where it was a favorite wine of the Papacy. Pair with fresh shellfish and gremolata sauces for a match made in foodie heaven.


WE GOT yOuR GOAT (CHEESE)The laUra cheNel caBecoU is a delightful disc of soft, barely aged goat’s cheese marinated in California extra–virgin olive oil, rosemary, thyme and black peppercorns. This award–winning California original is densely creamy and is an excellent cheese to keep on hand as it can elevate any dish. Delicious served with bread, over roasted veggies or with fresh tomatoes, use it as a base for many meals. I like to toss the whole jar in a salad; the flavorful olive oil acts as a dressing and the cheese crumbles nicely into a perfect topping. Locally made in Sonoma County, Laura Chenel has been producing some of the best goat cheese in America since 1980. • reBekah Baker, specialty cheese


A Drink wit h Jam and BreadHealtH Notes from Dr. lIz

Tea T imeBesides water, tea is by far the world’s most popular beverage. Tea drinking, a common ritual in many countries offering guests a welcome or an afternoon spot of relaxation, is also a good practice for your health. “Tea” tea (green, black, white and oolong—all from the same tropical Camellia sinensis plant) along with herbal teas come from plants, which contain powerful health boosting antioxidant compounds. Here’s a quick run down on tea types and benefits.

greeN tea:

Thirty percent of a dried green tea leaf’s weight is a flavanol called EGCG (a type of catechin) that studies show helps block cancer cell growth and boost heart health in part by improving blood vessel function.

black tea:

Fermented tea leaves which turn black in the process offer new catechins (besides being more concentrated in caffeine than green tea but still less than coffee cup for cup.) These powerful antioxidants also protect heart health by keeping lDl–cholesterol from damaging artery walls.

wHIte tea:

unprocessed (not cut and fermented) leaves from the tea plant and very rich in “young” catechins know to block cancer causing agents.

ooloNg tea:

Tea leaves that are slowly cured in the sun resulting in an in between version of green and black tea. Oolong tea also supplies the same health boosting catechins.

For best brewing of these teas use 200–degree water—very hot but not boiling as this lessens catechin content. Steeping longer brings out more flavanols into the brew.

Herbal teas:

The likes of echinacea, chamomile and hibiscus teas, to name a few, come from the plants’ leaves as well as some being made from seeds, stems and even roots (like ginger tea.) While these brews don’t get as much “health” attention as traditional green or black tea, herbal teas still supply antioxidants but in lower amounts. Herbal teas often come with health claims of curing colds, aiding in weight loss and more. These claims are typically not backed by research and some herbal preps may contain laxative–like compounds that may cause gastro intestinal distress.

book recommeNDatIoN

TEA FROM A TO ZIf you’re looking to mind your teas and q’s, this is the book for you! Healing Teas, by Marie Nadine Antol, is a comprehensive look into the world of tea, including its fascinating history, uses, misuses, health benefits, preparation techniques, culture, and brewing applications. From chamomile to garlic, from Essiac to Kombucha, Healing Teas contains a wealth of information (including an herb guide with detailed descriptions) for the tea lover in your life.



lONG liVE THE REPuBliC!In 1992, a tea revolution began, sparked by the repUBlic oF tea ( a socially and environmentally responsible business), with a mission to see splendid world teas “steaming in the cups of men, women and children everywhere.” Here, courtesy of The Republic of Tea, we bring you a glossary of teas for two (or more!). See a few you’d like to try? We serve The Republic of Tea selections by the cup at our coffee bar!

black tea

Containing about half the caffeine of coffee and twice that of green tea, black tea is the most common tea in North America and boasts numerous health benefits. Try Ginger Peach longevity Tea.

ooloNg

Originating in Taiwan and southeast China, Oolong’s fragrance is somewhere between apples, orchids, and peaches. With a caffeine content midway between black and green tea, Oolong has a distinct, alluring flavor. Try Dragon Oolong Tea of Good Fortune.

greeN

A treasure of China and Japan and now of America, green tea leaves are heated or steamed immediately after harvest, producing an all–natural flavor with nourishing antioxidants. Try The People’s Daily Green Tea.

matcHa

The star of the centuries–old Japanese tea ceremony, Matcha tea powder is ground from fine Japanese green tea leaves and its pleasant taste and health benefits make it a favorite of many tea lovers today. Try Double Green Matcha Tea.

100% wHIte tea

Also known as China white, this rare tea is delicate with mellow, sweet notes. Try Asian Jasmine White Tea.

Herbal

Just plain delicious and caffeine free, try Cardamon Cinnamon Warm the Heart Herb Tea.

rooIbos

Pronounced “ROy–boss” and often referred to as African redbush tea, rooibos contains polyphenols, flavonoids and is caffeine–free. Try Double Red Rooibos tea for a treat.

HIbIscus superflower

Exotic and intoxicating, hibiscus tea delivers beautiful flavor with health benefits. This sweet ruby–red tea is a delicious indulgence. Try the Republic’s Natural Hibiscus tea.

DecaffeINateD cHoIces

The Republic of Teas offers decaf teas in both green tea and black tea, utilizing the Republic’s all–natural and eco–friendly decaffeination process. Check out Daily Green Tea in Decaf Peach Ginger.

34 • winter 2014 • issue 14 • the field guide issue 14 • winter 2014 • 35

PAR–TEA WiTH POPPyYou are cordially invited to afternoon tea with Miss Poppy, tea maven extraordinaire and all–around adorable hostess, as she presents the do’s and don’ts of tea sipping etiquette. Have a seat between the March Hare and the Mad Hatter, and get ready to party with Poppy!

Poppy says—* DO stand when introducing yourself to other guests. It’s polite.

* DON’T touch your face or head when dining. It’s icky.

* DO eat lovely tea sandwiches with your fingers.

* DO avoid talking with your mouth full. Please.


Shrimp SaladINgreDIeNts

4 slices white bread with crusts removed

8 ounces cooked bay shrimp meat

2 ounces mayonnaise

2 chives, chopped

preparatIoN

Combine chives, shrimp and mayonnaise, place onto bread to make two sandwiches. Cut into quarters to present and serve.

Tea SandwichesA couple of classic tea–time sandwiches.


CucumberINgreDIeNts

2 slices white bread with crusts removed

½ ounce whipped cream cheese

18 very thin slices English cucumber

preparatIoN

Spread cream cheese on bread, top with cucumber and cut into quarters for presentation.

* DON’T place items on the table that aren’t part of the tea service, such as keys, sunglasses, phones, or magic wands.

* DON’T extend your pinkie finger when holding your tea cup. Pinkie swear!

* When drinking tea, DO look into your teacup, never over it (people might think you’re up to something).

* DON’T add milk before sugar. According to superstition, “To put milk in your tea before sugar is to cross the path of love, perhaps never to marry.” However, in 2003, the Royal Society of Chemistry announced that “the milk should go in first.” We’ll let you decide.

* DO wait until you have swallowed your food before taking a sip of tea. The rule is one or the other. Please.


HealtH Notes from Dr. lIz

Grapefruit’s Tangy BenefitsBack in the 70s, grapefruits were a popular weight–loss aid. Fast forward almost 50 years and scientists now understand how grapefruit’s special mix of nutrients can aid weight loss along with a host of other health benefits.

pectIN powerHouse

Grapefruits supply this water–soluble fiber (especially in the white “fuzzy” layer below the outer skin) that studies show helps people feel full longer. Pectin also blocks cholesterol’s entry into the intestines, which helps lower circulating levels—great news for heart health.

vItamIN c star

like other citrus, grapefruit supplies about 70% of the Daily Value in just one half. This vitamin helps keeps your skin, joints and immune system in top form.

caNcer buster

Grapefruit contains liminoids, special compounds found in the section “skins” that are known anti–carcinogens. And pink grapefruit also supplies the red pigment lycopene (a cousin to beta carotene) that may prevent prostate cancer.


Winter’s Sunshine Fruit—LemonsFeels like a touch of summer is here when you liven up a dish with fresh lemon juice or zest. Behind lemon’s tangy reputation is a wealth of health benefits, which just might have you enjoying a little “summer” all winter long.

• Loaded with vitamin C for skin and immune system health, a whole lemon supplies about 80% of the Daily Value along with a good dose of potassium for healthy blood pressure.

• Limonene (found mostly in the skin and fuzzy white top layer around lemon sections) is a potent flavonoid that helps ward off cancer and skin damage from uV light, lessening the signs of aging.

• Lemon’s high citric acid content along with pectin (a type of soluble fiber) may aid digestion.

uses:

Put lemon’s powers to work and add a whole (rinsed) lemon (skin and all) into a smoothie; use the juice of a lemon and zest mixed into hot water as a soothing healing drink; and add lemon juice/zest to your favorite drinks, salads, soups and even stews for healthy freshness.

dr. liz applegate, a nationally renowned expert in nutrition and fitness, shares health tips in our bi–monthly e–newsletter. Dr. liz is the director of sports nutrition at the university of California at Davis. She is also the nutrition columnist for Runner’s World magazine.

Pucker Up!


wHat Is lImoNcello?

The history of limoncello is a bit blurred but original ownership is claimed by the people from three towns in Italy—Sorrento, Amalfi and Capri—which are separated only by a few miles. The drink has been widely consumed in that area since the beginning of the 1900s.

Limoncello comprises of a very few ingredients and is often consumed before or after meals as an aperitif or digestive. It makes a refreshing cocktail when mixed with tonic water or champagne and recently has been used as an ingredient for sorbet and fruit salads. The basic ingredients for limoncello are: lemons, water, sugar and alcohol. After that, all you need is a sealed container and two weeks’ worth of patience.

Sweet & Sour MixCommercialized sweet and sour can be overly sweet. Since you’ve already committed to making limoncello; use the remainder of the lemons to make a delicious sweet and sour. By mixing 2 parts sweet and sour to 4 parts seltzer water you now have the base for a Collins mix or a refreshing non–alcoholic beverage.

preparatioN: Slice zested lemons in half and juice using a hand juicer. Filter out any pulp. As a rule, mix 2 parts lemon juice to 1 part simple syrup. Measure remainder of the juice and add half the amount of simple syrup. • DON ASHTON, Adult Beverage

MEET ’CHA AT THE SWiMMiN’ HOlE!Deep Eddy is the oldest swimming hole in Texas. Inspired by this time–honored landmark, deep eddy vodka brings you “the smoothest, highest quality vodka around.” Hand–made in Austin, Texas, this ruby–red gem is created using local, all–natural ingredients, pristine water, and is column distilled 10 times, after which it’s charcoal filtered resulting in a smooth, clean product.


Cello RitaINgreDIeNts

1 ½ ounces limoncello (see recipe)

½ ounce partida silver teqUila

½ ounce fresh squeezed orange juice

½ ounce fresh squeezed lime juice

3 ounces seltzer water

preparatioN: Combine all ingredients in a tall glass and add ice. Garnish with a lime. Salted rim is optional. If time is limited, we suggest using carvella liMoNcello in place of making your own.

Limoncello RecipeINgreDIeNts

1 quart everclear vodka (151 proof)

1 1/3 cup lemon zest (8–10 lemon’s)

2 cups simple syrup (equal parts boiling water and superfine sugar)

preparatioN: Use a potato peeler or a sharp pairing knife; carefully slice off the outer layer of lemon also known as the zest. Scrape off any white portion which is also known as the pith and will cause your limoncello to become bitter. You can also use a microplane to shred off the zest. You will have smaller zest pieces but it will work just the same. Save lemons for later use. Combine vodka and lemon zest into an airtight container and place in a cool, dark place for a week. Once infused, strain out zest and add simple syrup. Allow to infuse for one more week in a refrigerated environment.


lEMONy PiCK iTIn the 1970s, John Battendieri started revitalizing abandoned orchards in the Santa Cruz Mountains, an area known for high–quality fruit. More than 30 years later, the quality fruit flavor of Santa Cruz is available on our grocery shelves, and saNta crUz orgaNic pUre leMoN

JUice is one item no fridge should be without. Perfect for any time of year, this 100% pure lemon juice adds delightful brightness to marinades, cakes, pies, salad dressings and ice teas. • Josh dWiNell, specialty grocery

TOGETHER WE STANDWhen 8–year–old Vivienne Harr saw a photo of two enslaved 8–year–old brothers in Nepal, she decided to make a stand. Literally. A lemonade stand. Vivienne sold her lemonade at her stand for 365 days straight, rain or shine, in her attempt to raise $100,000 to end child slavery. She succeeded. Today, you can experience the magic when you purchase Make a staNd leMoN–

aid origiNal and the ginger–infused, energizing Make a staNd leMoN–aid kick. Not only will you get a bottle of great tasting lemonade made with all–natural, organic, Fair–Trade ingredients with 1/3 less sugar, but you’ll be taking a stand to help a child, as a portion of sales go directly to fight child slavery. Now that’s hope in a bottle.


GRAPEFRuiT’S MAilMANThere’s nothing annoying about grapefruit, especially when you’ve got r.W. kNUdseN’s

orgaNic grapeFrUit JUice in the house! Made with 100% juice with no sugar added, this refreshing, wholesome grapefruit juice is made with the care and commitment to quality that’s been Knudsen’s mission since 1961.


lEMON PilED HiGHFamily owned and operated since 1970, Heidi’s Pies Family Restaurant is a local San Mateo legend. Heidi’s pies have been voted Best Pies in the Bay Area, and it’s a cinch to see why. Baked by hand from scratch with the highest quality ingredients and the freshest fruit, a pie from Heidi is a truly divine taste experience. Love lemon? You’ll flip over a heidi’s leMoN MeriNgUe pie. With a intensely tart/sweet lemon curd filling piled high with a cloud of light and airy meringue, one bite and you’ll be an instant Heidi’s devotee!

• kaeley latoW, Bakery

OBJET D’ TARTSweet and petite, our leMoN tartlet is one of those lovely little jewels you just can’t ignore. We make our lemony beauties right here in our bakery, using a shortbread tart shell filled with tangy lemon curd and topped with real whipped cream and a delightful candied lemon slice. Tart and sweet at the same time, it’s the perfect little indulgence.

• kaeley latoW, Bakery

lEMON BAR CODEWe’ve really raised the bar on a bake sale favorite! Our talented bakery team makes our NUgget Markets leMoN

Bars from scratch in–house using fresh, tangy lemon juice in the dense, rich filling atop a buttery shortbread crust. It’s the type of dessert folks just seem to crave (plus it’s a guest favorite!) and is a delicious accompaniment to a nice hot cup of tea. • kaeley latoW, Bakery


Remember Your ’ T iens

SEVEN yEAR iTCHCheddar has approximately 7 grams of protein per ounce (about 15% of the Daily Value). For a delicious way to get your protein try our newest cheddar, the deer creek seveN year proprietor’s graNd

reserve cheddar. This is the oldest Cheddar on the market! Made in Wisconsin and carefully selected by a Master Cheese Grader, this award winning cheddar is aged for seven years. It has intense, bold flavors that linger in your mouth long after you’ve finished the cheese. With a firm texture and rich, sharp and nutty flavor, this cheddar is a must try. • reBekah Baker, specialty cheese

MARlEy & MEOne taste of ziggy

Marley’s heMp rUles

heMpseeds, and you’ll understand why Ziggy rules! USDA certified organic and an excellent source of protein (containing more of the nine essential amino acids than soy or eggs along with Omega fatty acids) ziggy’s heMp rUles shelled heMpseeds and heMp

rUles roasted heMpseeds With sea salt & pepper can be added to anything you please, like salads, soups and yogurt or enjoy as a snack straight from the bag. • Josh dWiNell, specialty grocery

EDAMAME, MAy i?Healthy, delicious, and a great source of protein that contains all the essential amino acids, edamame might very well be the perfect snack. seapoiNt FarMs dry roasted edeMaMe (in lightly salted, wasabi, and crunchy coated premium black edamame) are nutty, crunchy, roasted little soybeans that pack a big wallop of flavor plus convenience. Add to trail mix and salads for extra crunchiness!



SHAKE iT uP, BABy!Hello Beautiful! Looking Good! Enjoy Yourself! No, we’re not being shameless flirts, we’re just giving a huge shout–out to svelte’s orgaNic

proteiN shakes! With names like Hello Beautiful Chocolate Organic Protein Shake, Looking Good French Vanilla Organic Protein Shake, and Enjoy Yourself Cappuccino Organic Protein Shake, Svelte’s shakes provide a delicious, rich, creamy addition to your workout plan or healthy eating regimen, along with essential nutrients and 16 grams of protein. Convenient, vegan, non–GMO soy, dairy free, and they’re made with organic complex carbohydrates. Get Svelte, Beautiful!


WHERE THERE’S A Will, THERE’S A WHEyLooking for a flavorful, easy whey to get more protein in your diet? May we suggest reserveage grass–Fed Whey proteiN (in chocolate and vanilla varieties). Sourced from pasture–raised cattle that aren’t fed synthetic hormones, Reserveage contains 20–21 grams of protein per serving. Low in fat and sugar, it contains natural vanilla or chocolate flavors and it’s sweetened with stevia. It’s great mixed into a smoothie or simply added to a glass of water.



Pow (d)er of ProteinEating protein at every meal may be the key to weight control and improved benefits from your workout efforts. Protein powders, made from real foods like eggs, milk and beans, make for a convenient (and tasty) option to ensure your body gets what it needs. Simply blend a scoop into smoothies, hot cereals or soups. Most varieties supply about 10 to 20 grams per scoop (about 20 to 40% of your Daily Value), perfect for counting as a “meal’s” worth. Flavored protein powders typically come sweetened with Stevia (no extra calories) or a calorie sweetener like cane sugar.

proteIN sources:

egg: Considered the best protein source since egg white supplies all of the essential building blocks called amino acids (EAA) in amounts that meet your needs.

Whey: This protein comes from a by–product of making cheese from milk and is a very good source of the Branched Chain Amino Acids (BCAA) that researchers know play an important role in recovery from exercise, especially strength training.

caseiN: Another protein type from milk, casein also provides a good supply of EAA and BCAA. Both whey and casein protein powders may also contain lactose (check labels if looking for lactose–free versions.)

soy: A vegetarian source of protein, soy supplies just as many EAA as milk proteins. Soy also contains health–boosting isoflavones shown to lower risk of certain cancers and heart disease.

heMp: Extracted from cannabis seeds, hemp protein supplies less overall protein compared to milk and eggs, but hemp comes with some key essential fats and fiber, which helps you feel full and aids digestion.

pea: A vegan protein source that digests well but does not have an EAA profile equal to milk or egg. But, combined with brown rice and hemp proteins, pea protein makes for a great addition.

BroWN rice: A common ingredient in vegan protein powders, brown rice protein is incomplete. However, when combined with pea or soy protein, the essential amino acid profile is complete.


NuGGET HAD A liTTlE lAMBActually, we’ve got a lot of lamb! With continued focus on leaner proteins, many people overlook lamb as a great protein source that’s lean, versatile, easy to prepare and delicious. At Nugget Markets, we feature sustainably raised sUperior FarMs local laMB and we consistently feature an assortment of fresh–cut, never–frozen local lamb ready for you to take home and serve to your family. Our friendly associates will gladly make recommendations and suggestions to take the guess work out of choosing the perfect cut for just the right occasion. We also have recipe cards in store and online to help get your creative juices flowing. If you’re looking to make sliders or shawarmas, roasts or chops, stews or pizzas, riblets or shanks, satays or kabobs, grilled, seared, braised, stewed, roasted or skewered, we’ve got you covered! • laNce BeNtoN, Meat & seafood

HOME GROWN EDAMAMEWhen our guests asked for U.S.A.–grown edamame, we listened! Grown right here in the states, eda–zeN edaMaMe is ready and waiting for you in our freezer section. Available in the pod or shelled, we think you’ll love this non–GMO certified delicious and healthy snack that’s high in fiber, protein and heart–healthy fats. Plus, Eda–Zen’s edamame comes in a compostable box. What’s not to love, homey?

• daNiel WilliaMs, grocery

T he Good CootiesHealtH Notes from Dr. lIz

Probiotic Goodnessyour digestive system has more going on inside of it than you may realize. There are literally trillions of bacteria that live mostly in the lower parts of your intestines—the colon. These bacteria establish a “city” of sorts with many different “neighborhoods” of friendly (healthy) and non–friendly (harmful) bacteria types.

your immune health depends upon the friendly bacteria out–numbering the non–friendly neighbors. Scientists view the intestinal track as the first line of defense against illness, so maintaining ample friendly bacteria ultimately keeps you well. Stress, poor sleep, sporadic eating or poor dietary choices can each disrupt the balance of friendly versus non–friendly bacteria.

Take these simple steps to promote healthy bacteria in your intestines and a strong immune system.

• Include food with probiotics. These are live healthy bacteria that exist naturally in foods such as yogurt and kefir, and in other fermented foods such as sauerkraut and kimchi (Korean fermented cabbage dish) and Kambuch, a fermented beverage (containing yeast and bacteria) made with sweetened black tea (or other types of tea).

• Read package labels for healthy bacteria strains. Check labels for bacteria names that include Lactobacillus acidophilus and Bifidobacterium lactis, which are healthy bacteria strains that help keep your digestive health optimal.

• Aim for a daily serving of probiotic. A cup of yogurt or kefir also supplies about 30 percent of your daily calcium needs along with quality protein.

• Include prebiotic food sources. Bacteria need food for their survival too! They love to dine on indigestible carbohydrates such as fructooligosaccharides found in onions, garlic, bananas, artichoke and other vegetables.

(Probiotic supplement capsules and pills may be a good option for those who cannot include foods mentioned here—consult your physician with questions.)


A HEAlTHy SHADE OF WiNTERWhen you step outside to find that the sky’s a hazy shade of winter, take action with our WiNterizer juice drink. A powerful blend of honey tangerine juice, lime juice, apple juice and good Belly BlUeBerry acai

proBiotic JUice, the Winterizer will help keep you strong, energized, and able to ward off any cold–weather funk. The probiotics from the Good Belly juice supplies your intestinal track with a refresher of live bacteria that acts as a barrier to invading pathogens. Stroll into our coffee bar and get “winterized.” Simon says!

• ali vaN vesseM, coffee Bar

BilliONS AND BilliONS…Just add a packet of golive proBiotic & preBiotic sUppleMeNts

to a glass of water and you’ve got a gluten–free, lactose–free, preservative–free, vegetarian powerhouse of 15 clinically–tested probiotic strains. In varieties like orange, spa, berry, citrus and unflavored, one box of GoLive contains 10 packets (unflavored has 28 sachets) for a 30–day supply, with each packet containing at least 15 billion live cultures that increase when exposed to moisture. GoLive really makes it easy and convenient to help get your GI tract up and running. • lorNa partoN, healthy living

KOMBuCHA iN THE HOuSEBack in 2009, during San Francisco’s underground food renaissance, Rana Lehmer–Chang transformed her mother’s traditional kombucha recipe to include high–quality white, green, and black teas blended with fragrant flowers, and the company now known as hoUse koMBUcha was born. Each tea blend (choose from Ginger Pearl, Hibiscus Sunrise, Jasmine Green, Rose Black, Sun Blossom, and the seasonal Smoked Pear) requires its own special steep time and separate fermentation process, bringing out the rich, aromatic notes of each unique blend. One sip is all it takes to make these unique kombucha blends a house favorite! • Josh dWiNell, specialty grocery

PAGiNG JACK BAuER…Lactose free and delicious, greeN valley

orgaNic keFir provides a simple and delicious probiotic option. With no sugar added, this plain kefir is a natural substitute for buttermilk in your favorite recipes and as an ingredient for soups, sauces, smoothies and desserts. Located in Sonoma County, Green Valley Organics sustainably and humanely produces their goods with craftsmanship and quality in mind. • daNiel WilliaMs, grocery

BODy SHOTSDo your gut good with goodBelly straight

shot aNd goodBelly + (in blueberry acai flavor) probiotic shot drinks . GoodBelly Straight shot is a gently flavored dairy–free oatmilk with 20 billion live and active probiotic cultures per serving with no sugar added. GoodBelly + is designed to enjoy daily to promote healthy digestion with the added bonus of calcium and essential vitamins along with billions of belly–balancing bacteria. Simply down a quick shot from GoodBelly and you (and your gut) are good to go. • daNiel WilliaMs, grocery


SEAWEED, ANyONE?The benefits of eating seaweed have long been known in the Far East and to sushi lovers alike, but as of late, wakame has gone mainstream. One of the chief health benefits of wakame is its supply of some Omega–3 type fatty acid, more so than most any vegetarian source in existence. For this reason, the prevalence of wakame in soups and salads has intensified significantly. Nugget Markets delis have you covered for your wakame fix with our WakaMe salad available from our sushi counter. This sweet tender seaweed salad dressed with rice wine vinegar and sesame seeds is light, refreshing, good for you and delicious! Come on in, grab yours today and get your seaweed on! • stazi dUlMaN, cec, cce, executive chef

Two If By Seaweed HealtH Notes from Dr. lIz

Nex t K ale?Well, not quite, but seaweed (yes, a marine veggie!) is earning a reputation as a “super green.” Seaweed, which is a member of the algae family, is used in many Asian cuisines and is a mainstay in popular dishes like sushi (nori), kombu salad (kelp) and miso soup (made with fermented soy and seaweed).

Scientists are now recognizing that seaweed offers health benefits thanks to its rich content of antioxidants. unique phenolic compounds, phlorotannins and bromophenol, found in nori and kombu have powerful antioxidant action showing great promise as protectors from cancer, diabetes and other diseases that get their start from oxidative damage to cells.

Enjoying seaweed’s goodness just got easier with portable dehydrated seaweed snacks (sweet or savory). you can also add dehydrated seaweed to salads and soups. And of course, sushi makes a delicious option for eating your “greens.”

PuREly PlANKTONiCLeave it to the folks at Lundberg Family Farms to create amazing rice snacks with care, responsibility, and sustainability. Straight from the bag or with your favorite dip or salsa, lUNdBerg’s rice chips With sesaMe

& seaWeed are made with organic grains and add amazing flavor and crunch to soups, salads, and casseroles. Rice cakes your thing? lUNdBerg’s taMari With seaWeed

orgaNic rice cakes are made with whole grain brown rice with tamari and nori; crunchy and satisfying on their own or with your favorite topping. • Josh dWiNell, specialty grocery

A BlAZE OF NORiA little weary of chips? Give giMMe orgaNic

roasted seaWeed sNacks a chance! Available in sesame and sea salt varieties, these take–anywhere packs of seaweed snacks are light, satisfying, tasty, and crunchy. They’re ideal for school lunches and road trips, at the office or playground. After one taste, you’ll be saying

“gimMe more!” • Josh dWiNell, specialty grocery


Slow Ride, Make it Easy

“CENTENNiAl STATE” CuiSiNECook low and slow using aMalia’s cociNa chili colorado saUce and your slow cooker. Nothing could be easier or more delicious, especially when you add a little love from Amalia’s! Made with the finest ingredients from an original recipe handed down for generations, Amalia’s sauces make for quick, time–saving Mexican dishes with authentic, vibrant flavors. • Josh dWiNell, specialty grocery

PuT A FORK iN iT!Sunday pot roast? Pulled pork? red Fork’s sUNday pot roast aNd

sMoky pUlled pork seasoNiNg saUces plus your slow cooker equals moist, succulent, and oh–so–tasty meals. The pot roast sauce packet contains ingredients like porcini mushrooms, red wine, and roasted garlic (Sunday dinner deliciousness); the pulled pork sauce includes onion, apple cider vinegar, garlic and chili peppers (the stuff BBQ competitions are made of!). Slow and steady, supper never tasted so super! • Josh dWiNell, specialty grocery

START yOuR ENGiNES!Jump–start your slow cooker with taBasco hoMestyle origiNal

chili starter aNd spicy chili starter. Made by the family–owned and operated McIlhenny Company (since 1868!), these sauces added to ground beef and your favorite beans cook and simmer in your slow cooker. Warm and satisfying, it’s 7–spice chili without any of the fuss and all of the comfort–food goodness.


All BASES COVEREDGreat foods start with the basics; and that includes quality bases. aNeto’s 100% NatUral cookiNg Bases—try Seafood Paella, Squid Ink Paella, and Valencia Paella varieties—contain the highest quality meat, fish and vegetables simmered over low heat for more than three hours, with absolutely no concentrates or powders. The result: satisfying broths and cooking bases for fabulous soups, stews, risotto, and paella. • Josh dWiNell, specialty grocery



Beautiful From Wit hinHealthy glowing skin comes from nourishing your body with key nutrients from wholesome foods. Studies show that the appearance of fine wrinkles, age spots and even skin cancer is linked to diet. The health and appearance of skin cells comes from consistent intake of nutrients like water, vitamin A, essential fats and other special nutrients. Feed your face with these “beautifying” foods:

• SAlmON, wAlNuTS: These foods supply Omega–3 fats, which are an integral part of skin cell membranes. Skin cell integrity is crucial for blocking out harmful compounds and uV light that can cause damage and speed aging. include two 4–oz. servings of salmon or other fish weekly and use walnuts often as snacks, in salads or on cereal.

• BerrieS, pepperS AND grApeS: These richly colored fruits and veggies supply a wealth of antioxidants such as flavanols, which serve as microscopic “fire extinguishers” that put out “fires” from oxidative damage occurring inside skin cells. This antioxidant action protects against aging. Toss berries into smoothies and add peppers to salads.

• DAiry: An excellent source of vitamin A, one of the key nutrients that supports healthy skin. Poor intake can lead to drying and cracking of skin as the surface cells become unable to keep their supple texture. include two to three servings daily of dairy or vitamin–A fortified soymilk.

• greeN TeA: An outstanding source of flavanols that studies show helps lessen inflammation, which impacts potentially challenging skin inflammatory disorders such as eczema. Studies also show a link with green tea drinking and lower skin cancer risk. Opt for green tea—hot brewed or iced.

• prOBiOTicS: Sources of friendly bacteria (yogurt, fermented cabbage– kimchi and sauerkraut) helps refresh your intestinal track population, which serves as a barrier to potentially harmful compounds that can lead to inflammatory skin conditions. Aim for a daily serving of probiotic.

Feed Your FaceTHE HANDy DANDy COCONuTSlather it, bake with it, cook with it, moisturize with it—there’s more to a coconut than just a cream pie, it’s a great massage oil and moisturizer for dry and sensitive skin. NUtiva

orgaNic extra virgiN cocoNUt oil isn’t bleached nor refined, contains no added chemicals and is cold–pressed to retain nutrients. It’s mildly sweet with a slight coconut aroma, and is certified organic and non–GMO. Use it as a fabulous face wash and make up remover, and your face will love you for it. • lorNa partoN, healthy living

A WRiNKlE iN TiMESlough off those old, tired, dead skin cells and increase the regeneration of new, healthy cells with a/B hydroxy acid reJUveNator By

earth scieNce. This leave–on night treatment contains alpha and beta hydroxyl acids and may help reduce the signs of aging. Simply place a small amount on your fingertips and gently smooth into your face and neck to leave your skin glowing, supple and soft!


THE COllAGEN CONNECTiONConsisting of patented choline and silicon clinically proven to help increase collagen production, Biosil enhances the body’s collagen producing cells, allowing your body’s natural systems to do what they do best. Free of soy, dairy, egg, corn, wheat, gluten, fish/shellfish and nuts/tree nuts, BioSil is a great way to enhance your hair, skin and nail growth as well as texture. • lorNa partoN, healthy living


CHiA PETSJanie Hoffman fell in love with the magic of chia while looking for an ideal diet for her own health. After discovering how this little seed provided her with a powerful vitality boost, she formed Mamma Chia, the first organic chia–based food and beverage company. Now you can experience chia’s benefits with MaMMa chia’s chia sqUeeze

vitality sNacks in the convenient and portable squeeze pouch. With flavors like apple cinnamon, blackberry bliss, green magic and strawberry banana these go–anywhere pouches give you all the benefits of chia with great flavor, too. While you’re in the chia mood, check out MaMMa chia’s

vitality Beverages in luscious flavors ranging from cherry lime to pomegranate mist. • Josh dWiNell,

specialty grocery

FlOPSAM AND EPSOMFlop into a bath of MortoN

NatUral epsoM salts, and you’ll experience a truly relaxing, rejuvenating bath experience that’s a great value, too. Available in plain, eucalyptus and lavender varieties, these Epsom salts can be used as a natural remedy for minor aches and sprains (the magnesium helps relieve muscle aches by drawing out liquids to reduce swelling and the sulfate helps flush out toxins). Got tired feet? These salts make for an effective foot bath that’s sure to soothe your tired trotters.


BATH SAlT OF THE EARTHExtracted from an ancient dead sea bed in Utah, redMoNd Bath

salt plUs may help you detox, rejuvenate, and soothe those tired, sore muscles. While other bath salts originate from the ocean, Redmond’s salts are extracted from a miles–long prehistoric salt deposit, which may be beneficial as the salts have not been exposed to modern–day pollutants. Simply pour salts into a warm, running bath and enjoy.


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