New Year, New Goals
We’ve all heard the phrase, “New Year, New You,” when it comes to implementing healthier practices… and look, 2025 is here! But making a plan that works for you AND sticking to it is a whole other story. Luckily, we and Dr. Liz are here to encourage you onwards! Keep reading for everything from goal-oriented recipes (including dessert!) to meal prep pro tips, functional favorites to a nutritionist’s take on fitness-focused meal plans and more. Here’s to YOU!
NUTRITION & FITNESS EXPERT
Dr. Liz Applegate, PhD
WRITING & EDITING
Lydia Humburg
Calista Marouk
LEAD PHOTOGRAPHER, STYLIST & RETOUCHER
Victoria O’Brien
PHOTOGRAPHY
Willow Smith
Michael Sylvester
Eric Warren
CHEF DE MARKETING
Stazi Dulman
PRODUCT & INFORMATION RESEARCH
Corporate Directors & Buying Team
LEAD GRAPHIC DESIGNER
Michelle Leal
GRAPHIC DESIGN
Eric Warren
DIRECTOR OF MARKETING
Rebecca Reichardt
MARKETING MANAGER
Marco Enriquez
SENIOR WEB DEVELOPER
Mark Eagleton
► Scan to see every recipe featured in
Health Notes by Dr. Liz
This New Year, do you want a “new” you? This time, let’s go simple. Try a Clean Eating Meal Plan for more energy and better weight control.
Clean eating means selecting foods that are minimally processed (choose whole grain over refined grains, for example) and free of or very low in added extras, such as sugars, unwanted and unhealthy fats (saturated and trans fats), sodium/salt and food additives. It also means focusing on foods rich in nutrients, such as lean protein, fiber, vitamins, minerals and phytonutrients, which are naturally occurring compounds that confer health benefits, such as carotenes in carrots and spinach. Clean eating, simply put, is getting back to basics by eating real food and sticking to a meal plan that both fuels and supports your good health.
Dr. Liz Applegate, PhD, is a nationally renowned nutrition and fitness expert, Northern California local and Nugget Market’s nutrition advisor! Flip through this Field Guide for more Health Notes by Dr. Liz, and scan here to get her clean eating guide!
What's Cooking, Good Looking?
Not only is Chef Stazi Dulman an amazing chef (who wrote many of the recipes in this very Field Guide), he’s also a true inspiration! Just over a year ago, he realized he was not where he wanted to be in terms of health and fitness, so he made a real commitment to change his lifestyle for good. In December of 2023, Stazi made the goal of losing 100 pounds through intentional diet and exercise, and by October of 2024, he did it!
“The journey has been incredible! It has honed my willpower and taught me the power of grit, dedication and resilience,” Stazi said of his transformation. “Thanks to God, my family, friends and co-workers for all the encouragement and support. I’m eager to see where this journey takes me next!”
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Breakfast Basics
Start your day strong with hearty, wholesome foods that will fuel your day and taste good doing it. From beautiful bowls to eggstraordinary recipes, these morning meals are worth waking up for. If you need another reason not to skip the most important meal of the day, check out these Health Notes by Dr. Liz!
Mason Jar Muesli Cereal
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.
PREP TIME: 15 MINUTES
YIELD: 4 SERVINGS
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 4 Mason jars and mix thoroughly. Refrigerate overnight and enjoy for breakfast the next morning!
Bob’s Red Mill Protein Oats
These awesome oats pack in the protein with just one ingredient—oats! With 60% more protein than standard oats, these special, whole grain rolled oats are oat of this world!
Go Oats
Health Notes by Dr. Liz
You know oatmeal is good for you, but chances are you don’t know just how good it is, or how good it can taste! Check out these Health Notes by Dr. Liz to see why this breakfast staple is a morning must.
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Pitaya Bowl
Also known as dragon fruit, pitaya is a bright pink member of the cactus family and a great base to nutritious fruit-based bowls like this!
PREP TIME: 10 MINUTES
YIELD: 1 SERVING
INGREDIENTS
• 1 cup pitaya, frozen
• ½ cup apple juice
• 1 banana, sliced, divided
• ½ cup granola, divided
• ½ kiwi, peeled and sliced
• 2–3 strawberries, sliced
• ¼ cup blueberries
• 1 tablespoon chia seeds
PREPARATION
Combine pitaya, apple juice and half the banana in a blender. Blend on high until smooth, about 20 seconds.
To assemble, place half the granola in the bottom of a bowl. Pour pitaya mixture over granola and top with remaining fruit, chia seeds and granola.
Açaí Breakfast Bowl
Along with being a nutritious breakfast option, açaí bowls are an easy and healthy meal before or after exercise. Açaí berries contain a high concentration of antioxidants, fiber and heart-healthy fats, which together help digestion and your immune system.
PREP TIME: 10 MINUTES
YIELD: 2–4 SERVINGS
INGREDIENTS
• 2 açaí superfruit packs, frozen
• ½ cup orange juice (or other juice or milk)
• 1 banana, sliced, divided
• 1 cup granola, divided
• 1 kiwi, peeled and sliced
• 1 cup fresh berries
• 2 tablespoons goji berries
• 2 tablespoons roasted almonds
PREPARATION
In a blender, combine the açaí with the orange juice and half the banana until smooth.
To assemble, place half the granola in the bottom of a bowl, top with the açaí puree and garnish with the remaining banana, granola, berries, kiwi, goji berries and almonds.
For alternative flavor options, try garnishing with other nuts, coconut flakes, honey, agave or chocolate chips.
Eggstra, Eggstra!
Eggs are packed with an array of nutrients that support heart health, brain power and so much more! In a mere 70 calories per large egg, you get 6–7 grams of protein plus heart-healthy fats and a host of vitamins, minerals and nutrients like vitamin K (crucial for bone health) and choline (involved in brain health and memory). Organic eggs may supply more of an essential fat called ALA, and eggs from free-range hens may have greater amounts of lutein, an orange-red pigment good for eye health.
RECIPES
Egg Cetera
Get cracking with a dozen egg-centric recipes perfect for a mouthwatering morning.
PRO-tein Tips
When reaching for protein-packed items such as “Power Waffles & Pancakes,” skim the label for grams of protein per serving. Aim for 10 grams or more, which supplies 20%+ of daily protein needs.
Kodiak Power Waffles & Flapjacks
Power through your day with protein-packed waffles or flapjacks made from 100% whole grains. Just pop them in the toaster, top to your heart’s content and enjoy!
Muglette (Mug Omelette)
An egg white omelette nuked in a mug makes eating the most important meal of the day a breeze—each serving is cooked in under 3 minutes!
PREP TIME: 10 MINUTES
COOK TIME: 8–10 MINUTES
YIELD: 4 SERVINGS
INGREDIENTS
• 12 egg whites
• 2 slices cooked turkey bacon, diced
• ½ cup sliced spinach
• ¼ cup diced green bell pepper
• ¼ cup diced red bell pepper
• ¼ cup chopped yellow onion
• ¼ cup diced tomato
• 1 tablespoon minced garlic
• Kosher salt, to taste
• Cracked black pepper, to taste
• Cooking spray, for greasing mugs
PREPARATION
In a large mixing bowl, combine all ingredients except cooking spray. Spray 4 microwave-safe, medium-sized mugs with cooking spray, then pour egg mixture evently into each. Place a mug in the microwave and heat on high for 90 seconds. Stir and microwave an additional 30–60 seconds, until eggs are done. Repeat with remaining mugs.
Simple Mills Protein Almond Flour Pancake Mix
Convenient, delicious, gluten-free and full of all-natural protein? What more could you want in a pancake mix?! Just add water to get cooking and heat to get eating!
Meal Prep Mastery
If you want to eat well, save money and make life a little easier, meal planning is for you. Luckily, brownbagging it can mean so much more than desk lunches and leftovers. Freshen up your weekday routine with pro tips and vibrant recipes that are sure to satisfy.
Meal Planning Made Easy
Whether you’re a seasoned pro or just getting started, meal planning is as easy as you make it. For example, you can make your own menu… or follow one of ours! Use these time-saving tips to kickstart a habit that can last all year.
Scan to see our…
• Sample Menu Plan
• Shopping list
• Recipes
• Storing instructions
• Other Pro Tips!
Make Your Own Menu
Make meal planning easy with our custom Magnetic Menu Planning Pad! This handy tool includes 52 tear-off sheets, one for every week of the year, perforated down the middle so you can keep your menu on display while taking your shopping list with you on your next trip to Nugget Market. Scan the QR code on the bottom to see what's on sale, then start planning your next culinary masterpiece!
Convertible Cooking
From rolls to bowls and more, one of the greatest things about meal prep is that you can mix and match to your taste buds’ content! Try swapping out proteins, grains, veggies and sauces to create new and delicious dishes from the same basic recipe.
Thai Chicken Larb
Fresh, herby, spicy and bright, Larb is a meat-forward salad that’s as flavor-packed as can be—and it's easy to make!
PREP TIME: 20 MINUTES
COOK TIME: 15 MINUTES
YIELD: 4 SERVINGS
INGREDIENTS
• ½ cup rice, uncooked
• 1 pound ground chicken breast
• 2 tablespoons lime juice, divided
• ⅛ teaspoon cracked black pepper
• ½ teaspoon coarse sea salt
• 1½ tablespoons avocado oil
• 2½ ounces shallots, sliced thin
• 1½ tablespoons fish sauce
• 2 teaspoons red chili flakes
• ½ cup chopped cilantro
• 20 mint leaves, rough chopped
• 3 green onions, bias cut
• 2 mini cucumbers, bias cut
• 12 ounces mixed baby greens
• Lime wedges, for garnish
PREPARATION
In a medium sauté pan over medium heat, dry toast raw rice, shaking the pan occasionally, until the grains turn golden brown, about 15 minutes. Let cool to room temperature, then transfer to a spice grinder and pulse a few times until coarse ground.
In a large bowl, season ground chicken with 1 tablespoon lime juice, pepper and salt. Heat avocado oil in a large pan over medium-high heat, then add the ground chicken and cook 6–8 minutes, breaking into small pieces as it cooks. Avoid overcooking and ensure some liquid remains in the pan to keep the meat moist. While the skillet is hot, add shallots and stir. Season with fish sauce, remaining lime juice and chili flakes, then add cilantro, mint, green onions and cucumbers. Toss together and adjust seasoning to taste.
Serve on baby greens topped with toasted rice powder.
American Tuna Wild Pink Salmon
Cooked just once in the can to retain vital omega-3s and flavor, this tender, tasty pink salmon is sustainably sourced from an MSC Certified Fishery and packed in Alaska. Fin-tastic!
Wonders from the Sea
Health Notes by Dr. Liz
Seafood supplies very high-quality protein (about 40% of the Daily Value in a 4-ounce serving) that supports muscle building along with an abundance of B vitamins such as B12 and B6, which both support circulation and a strong immune system.
LEARN MORE
Looking for an alternative to chicken? Seafood is always a great option!
Vietnamese-Style Noodle Bowl
Vermicelli noodles, crunchy veggies, sliced beef, beech mushrooms and more… It’s a well-balanced meal in a bowl!
PREP TIME: 45 MINUTES, PLUS 30 MINUTES MARINATING
COOK TIME: 30 MINUTES
YIELD: 4 SERVINGS
INGREDIENTS
Noodle Bowl:
• 5 garlic cloves, minced, divided
• 1½ tablespoons soy sauce
• 4 teaspoons toasted sesame oil
• 8 ounces beef steak, sliced thin
• 6 teaspoons vegetable oil, divided
• 1 pint beech mushrooms
• ¼ teaspoon granulated sugar
• 2 carrots, shredded
• ¼ teaspoon kosher salt
• 6 ounces snow peas
• 4 cups mung bean sprouts
• ½ teaspoon fish sauce
• 7 ounces Lungkow Bean Vermicelli Noodle
• ½ bunch mint leaves, chiffonade
• ½ bunch cilantro leaves, chiffonade
• 1 teaspoon black sesame seeds, for garnish
• Lime wedges, for garnish
Nước Chấm Sauce:
• ¼ cup fish sauce
• 4 tablespoons rice vinegar
• 2 tablespoons granulated sugar
• ½ cup water
• 1 green onion, sliced thin
• 1 hot red chili, chopped fine
• 3 tablespoons lime juice
• 1 teaspoon sesame seeds
PREPARATION
In a medium work bowl, mix 3 teaspoons minced garlic with 1 tablespoon soy sauce and 2 teaspoons sesame oil, then add sliced beef and marinate for 30 minutes to overnight.
To grill, cook marinated beef over high, direct heat for 3–4 minutes, or to pan-fry, heat 2 teaspoons vegetable oil in a large skillet over high heat. Let excess marinade drip off then add beef. Cook for 3–4 minutes, until cooked and caramelized bits form, then remove from pan.
Sauté mushrooms with 2 teaspoons of vegetable oil for 2–3 minutes, until tender, then add 1½ teaspoons soy sauce,
¼ teaspoon sugar and ½ teaspoon minced garlic. Stir for 1 minute, then remove from pan.
Place carrots in a bowl and sprinkle with ¼ teaspoon kosher salt. Toss together and leave for 15 minutes, then drain excess liquid. Add 2 teaspoons vegetable oil to the pan, then cook carrots until just tender and remove.
Blanch snow peas in boiling water for 1 minute, or until bright green and tender. Drain under cold water, then cool.
Blanch bean sprouts in boiling water for 2 minutes, or until flexible. Drain under cold water, then cool. Squeeze out excess liquid then place in a bowl and mix with 2 teaspoons sesame oil, 1 teaspoon minced garlic and ½ teaspoon fish sauce.
Soak the vermicelli noodles in hot water for 3 minutes, then drain and rinse well under cold water to prevent the noodles from sticking together.
To make the Nước Chấm sauce, mix all ingredients in a work bowl until well combined.
Benefits of Grass-Fed Beef
Health Notes by Dr. Liz
Did you know? Eating 100% grassfed beef offers some nutritional advantages over eating conventional grain-fed beef. Get into the meat of it with Dr. Liz!
To serve, place cold noodles in bowls.
Top with herbs, vegetables and beef. Sprinkle with sesame seeds, garnish with a lime wedge and serve with a generous helping of Nước Chấm sauce.
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Soup’s On!
Double Rainbow Soup with Chicken
This fresh soup provides a rainbow of key nutrients vital for healthy skin, immune function, circulation and vision in fewer than 180 calories per serving.
PREP TIME: 10 MINUTES
COOK TIME: 30 MINUTES
YIELD: 8 SERVINGS
INGREDIENTS
• 1 tablespoon extra virgin olive oil
• 1 pound chicken breasts, medium-diced
• 1 red onion, sliced
• 3 garlic cloves, minced
• 1 bunch rainbow carrots, chopped
• 1 bunch rainbow chard, chopped
• 1 bunch dino kale, chopped
• 1 zucchini, chopped
• 1 bunch cilantro, chopped
• 1 quart chicken broth
• 1 green onion, sliced for garnish
• Kosher salt, to taste
• Cracked black pepper, to taste
PREPARATION
In a large soup pot, heat olive oil over high heat. When oil begins to smoke, add chicken and sear 5–6 minutes on each side to brown. Add onion, garlic, carrots and chard and cook for an additional 3–4 minutes. Add remaining ingredients and simmer for 20 minutes or until vegetables are tender. Season to taste with salt and pepper and garnish with sliced green onion.
Quite possibly the ultimate comfort food, soups are easy to make, great for meal planning and a delicious way to get creative in the kitchen. As an extra bonus, the recipes and flavor combinations are endless!
So Many Soups
Tuscan Chicken & White Bean Soup is simple yet flavorful and a delicious way to use up leftover chicken. Learn how to make it and other sensational soups online! RECIPES
Zoup! Good, Really Good Soups
A warm, comforting bowl of Zoup Soup can zatisfy the zoul unlike any other food. Relish in flavors like Tomato Bisque, Spicy Chicken 'Chilada™ Soup, Chicken & Riced Cauliflower Soup and more! The best part is you can enjoy these zenzational zoups straight from the jar or add mix-ins and garnishes to make it your own.
Fresh to Market Organic Broths
From soups to casseroles and more, broths are a pantry staple, so make sure to stock up on the best. Look for our Fresh to Market Chicken, Low Sodium Chicken, Beef and Vegetable Broths!
Broth Basics
SAUTÉ
Add a splash of broth when sautéing vegetables or meat.
FRESHEN
Refresh leftovers by adding some broth when reheating.
SWAP
Use broth in place of water for extra flavor in recipes.
FREEZE
Freeze broth in ice cube trays for anytime convenience.
SIP
Heat broth on its own for a warm and savory drink.
Flavor Boosters
All of the Olives
There’s a lot
to
love about olives and olive oil! According to Dr. Liz, the first pressing of olives is rich in phenols, antioxidants that give the oil its beautifully green hue, and help combat inflammation and keep LDL cholesterol from becoming damaging to artery walls. Use extra virgin olive oil in dressings for greens or sautéing veggies and enjoy whole olives as snacks or a garnish.
Fresh to Market
California Extra Virgin Olive Oil
Cold-pressed and locally produced, our EVOO is made from Arbequina olives grown right here in the Golden State. Green, ripe aromas and flavors make this oil ideal for dipping, drizzling, cooking or baking!
Partanna Organic Extra Virgin Olive Oil
Fresh from the Sicilian town of Partanna, this iconic Italian olive oil is organic, unfiltered and made by a family who’s been farming olives for more than a century! Add its rich, robust flavors and complex aromas to any meal for a true taste of Sicily.
Graza Extra Virgin Olive Oil
To make these superb Spanish oils, Graza picks their single-origin Picual olives early for punchier flavor in their “Drizzle” finishing oil, and at the peak of ripeness for their mellower “Sizzle” cooking oil, so you can enjoy the best of both worlds!
Fresh to Market Garlic Parmesan Dipping Oil
Handcrafted in small batches, this gourmet dipping oil is the perfect combination of flavorful garlic and Parmesan cheese in pure and extra virgin olive oils. Enjoy with fresh, artisan bread from our Bakery, or toss with your favorite pasta!
Cobram Estate Extra Virgin Olive Oil
Based locally in Woodland, Cobram Estate makes a variety of award-winning extra virgin olive oils. Their California blends start with Sacramento Valley olives, hand-sorted as they’re harvested, crushed within hours of picking, bottled and shipped right to our stores.
Cobram Estate Flavored Extra Virgin Olive Oil
Along with their award-winning, cold-pressed California extra virgin olive oils, Cobram Estate also offers an artisan collection of flavored varieties ideal for dipping, marinades and more. Perk up your palate with enticing infusions like garlic, lemon and chili!
Oh, Honey, Honey
Did you know that calorie for calorie, honey tastes sweeter than regular sugar? That’s just one of the many reasons to sweeten your menu with this all-natural delight!
Fresh to Market Local Honey
Have you heard the buzz? Our sweet, all-natural honey is produced in pesticide-free areas of Yolo, Solano, Sonoma, Sacramento, Napa and Marin counties, so it contains pollens local to our area. It’s also pure, raw and delicious drizzled on just about anything!
The Sweetest Thing
Health Notes by Dr. Liz
A part of our diet for more than 4,000 years, honey represents one of our only “insect” foods—made by busy bees from sweet flower nectar. Honey is a supersaturated solution of water and sugars (primarily fructose, which is the sweetest type of sugar) and has some nutritional powers worth noting.
Hot Honey
Some like it hot, some like it sweet, and this spicy honey combination is the best of both worlds. Sample this healthy, delectable topping naturally enriched with nutrients and learn how hot honey makes a tantalizing dining experience to remember.
PREP TIME: 2 MINUTES, PLUS 5–10 MINUTES STEEPING
COOK TIME: 5 MINUTES
YIELD: ½ CUP
INGREDIENTS
• ½ cup Fresh to Market Local Honey
• 1 jalapeño, sliced into rings
PREPARATION
Heat honey and jalapeño in a small sauce pot until boiling. Remove from heat and let steep for 5–10 minutes. The longer the jalapeño is kept in the honey, the hotter it will be. Strain jalapeño slices and seeds out through a mesh strainer, then allow honey to cool to room temperature.
Oliveraz Chico Honey
This pure, raw honey sourced by third-generation California beekeepers is basically liquid gold! Enjoy the nuanced flavors of different varieties like their delicate Montana Sweet Clover, rich Hawaiian Wildflower or fruity California Wildflower Honey.
LEARN MORE
The Wonders of Mānuka Honey
Raw Mānuka Honey
If you’re looking for the gold standard in honey, this is it. Sourced by a Certified B Corp in New Zealand, Manukora Mānuka Honey is ethically harvested from bees pollinating native Mānuka trees, which contain a natural antibacterial compound (MGO) used by many to support immunity, digestion and more. This fully traceable, premium honey also tastes amazing with a richer, creamier, caramel-like flavor delicious in tea, on ice cream or by the spoonful. In short, this sweet superfood is the bee’s knees!
One specific type of honey, called Mānuka honey, originates from bees in New Zealand that harvest nectar and other compounds from the flower of the Mānuka tree. This honey has a unique composition of compounds found only in the Mānuka flower. According to recent research studies comparing Mānuka honey to other honey types, Mānuka has more potent antibacterial action and potential anti-inflammatory characteristics thanks to the compounds it contains—MGO (methylgloxal), DHA (dihydroxyacetone) and leptosperin.
Mānuka by the Numbers
Depending upon the levels of each compound (MGO, DHA and leptosperin) found, rating number systems have been assigned to Mānuka honey produced in New Zealand.
UMF™: Called UMF™, or Unique Mānuka Factor, and created by the Mānuka Honey Association, the higher the value, the more potent the biological activity of a particular honey. While scientists debate the reliability and application of the UMF™, numbers above 10+ may help with skin care (applied topically) and soothing a sore throat (taken orally) or other inflammation.
MGO: Another rating number is levels of MGO, the most potent antibacterial compound in Mānuka honey. Measured by milligrams of MGO per kilogram of Mānuka honey, the MGO number appears more prominently on the label and is a higher value than the UMF™ (it’s typically listed alongside UMF™ number). Higher MGO values represent a greater antibacterial action.
See p. 29 to check out our Coffee & Juice Bar's new drink featuring Manukora Mānuka Honey!
When you find a good hot sauce, you inevitably find yourself putting it on everything. That oft-reached-for bottle ends up bearing a lot of responsibility as a flavor-enhancer, so we’re here to help you find new favorites—and Dr. Liz is here to tell you how it can benefit you beyond your taste buds!
Yellowbird Blue Agave Sriracha
A little birdie told us it’s possible to achieve the perfect balance of sweet and heat in a sauce if it’s made with a beguiling blend of red jalapeños, garlic and blue agave nectar. It also gave us a bottle of Yellowbird and called it the best stuff on Earth, so we’re passing along the message.
Secret Aardvark
ZÓcalo Organic Chili Paste
It’s authentic, organic Peruvian heat in a jar! The balanced, vibrant heat of the Aji Amarillo is kissed with a touch of sweet, and the Aji Panca boasts notes of berry and wafts of smoke. Each is a fit for every gourmet gourmand, perfect for stews, meats, rice dishes and more.
Some Like It Hot
Habanero Hot Sauce
Want a respectable yet versatile kick? Secret Aardvark’s flagship hot sauce is tomato-forward with a pop from habanero and a fusion of Caribbean and Tex-Mex flair. Billing itself as a “holistic cure-all,” it might be something you’ll find yourself reaching for as a go-to.
Health Notes by Dr. Liz
Have Sriracha sauce, will travel!
Whatever your passion, from mild to hot, chili pepper hot sauces spice up cuisines found worldwide, from Mexico to Thailand. Beyond the heat, chili pepper sauces also provide some health benefits. Check out what chili peppers can do for you!
LEARN MORE
TRUFF Jalapeño Lime Hot Sauce
Truly unique, each bottle of this scrumptious sauce is packed full of fantastic flavor: umami-rich black winter truffles, warm, green jalapeño peppers and zingy, refreshing lime to tie it all together. Add its colorful refinement to any meal!
Mother in Law’s Gochujang
This paste is imbued with time-honored Korean tradition and clean ingredients like Korean chili peppers, which are earthy, fruity and mildly spicy. Unlike in other hot sauces, the heat of gochujang lingers, thanks to an extended fermentation and maturation process. Add its richness to any dish!
Huy Fong Chili Garlic Sauce
Why mess with the classics? This thick, chunky chili garlic sauce has earned the revered status of “constant fixture” in many pantries thanks to the craveworthy heat and flavor it delivers. Add it to stir-fries, marinades, dips and more, or use it to top just about anything!
High Mesa Chile Co. Hot Sauce
Specializing in small-batch, flame-roasted goodness, High Mesa Chile Co.’s Southwestern kitchen is bringing the heat. Their Roasted Habanero is balanced by ginger and red bell peppers, and their Roasted Serrano is packed with a more traditional verde flavor.
Savory Shortcuts
Grab & Go Goodies
For even faster, fare, drop by our deli wall for enough chef-prepared foods to feed you all week! Selection will vary by store and season, but quality and convenience are two things they all have in common.
Breakfast Options
For a quick morning meal, we offer breakfast bowls, breakfast sandwiches, breakfast burritos, yogurt parfaits, overnight oats and other scrumptious ways to start your day!
The great thing about meal prep is that you don’t have to do it all yourself!
Simply drop by our Kitchen for all sorts of chef-prepared staples that you can use to supplement or make an entire gourmet meal in no time, or cruise through our aisles to see what else we have in store!
Chef-Prepared Salads
Searching for salads? Good news—we make our own! Drop by our grab-and-go wall for sensational single-serving salads chock-full of quality ingredients like fresh produce, premium meats and our housemade dressings.
Single-Serving Meals
Just need a quick lunch or dinner for one? Our chef-prepared dinners offer a satisfying meal without the work. Just heat, eat and enjoy!
Greens & Things
Let’s face it, salad kits may very well be the greatest culinary development since sliced bread. Convenient, healthy, delicious and readily accessible? You had us at, “Let’s.”
Gotham Greens Salad Kits
Enjoy fresh, local and sustainably grown greens with these convenient kits! Each fantastic flavor comes complete with premium toppings and fresh dressing, all ready to be tossed together for instant salad satisfaction.
Loli’s Probiotic Dressings
From flavor to function, help your salad reach its full potential with organic, plant-powered salad dressings crafted with clean ingredients, low or no sugar and plenty of probiotic power.
Fridge to Fork
Grocery shopping? Check! Cooking? Check! Packing? Check! Instead of single-serve baggies and boxes, stash your meals in style with fun and functional containers that are reusable, sustainable and built for storing, stowing and serving all in one.
Sistema Meal Prep Containers
When it comes to making meal prep easy, Sistema® Bento Cube TO GO™ containers are literally made for the job. Pick up these colorful containers from New Zealand to save time with meal packing. As an added bonus, their BPA-free boxes are even freezer, microwave and dishwasher safe. It’s a win, win, win, win win!
Kilner
Breakfast Jars
Make overnight oats, chia pudding and other tasty morsels more portable with Kilner ’s stylish and sturdy Breakfast Jars! Each high-quality glass jar comes with a stainless steel lid (which doubles as a measuring cup!), a silicone sealing disc to keep your food fresh and a silicone ring so you can stash and stow your stainless steel spoon (also included) with your meal.
Dietary Supplements
Creatine
Made by your body and found in animal-based protein foods such as beef and chicken, creatine plays a central role in high-intensity exercise such as weightlifting and ultimately muscle strength and growth. Studies show performance, strength and muscle size are all improved with daily creatine supplements of 2–5 grams. Some research also supports the idea that creatine supplementation may improve memory in folks over 60. Vegetarians (non-meat eaters) may benefit the most since muscle stores of creatine are low due to diet.
From Our Healthy Living Dept. ZHOU Creatine Chews and Sun Warrior Creatine Powder
BCAAs
Looking for an edge? Sharper thinking? That extra workout umph? Why not try a dietary supplement (that’s safe, of course) to up your game? The world of dietary supplements can be perplexing and overwhelming at the same time, though, with some 10,000-plus products on the market. Here are a few that rise to the top as potentially beneficial for your health and performance. (As always, check with a health professional if there are medical reasons you shouldn't take a specific dietary supplement, especially if you're pregnant or breastfeeding.)
Beta Alanine
A naturally occurring compound, beta alanine may boost high-intensity performance like sprinting and fast dance moves by improving your muscles’ ability to buffer acid that is normally produced during this type of exercise. While dosage is debatable, a few grams to several may be needed daily to effectively boost high effort exercise. Older athletes also benefit from alanine supplements over several weeks.
From Our Healthy Living Dept. Amazing Muscle Beta Alanine Powder
Known as Branched Chain Amino Acids (specifically valine, leucine and isoleucine), BCAAs are found in muscles and play specific roles during exercise. Studies show that BCAAs are oxidized for fuel during exercise and their presence also promotes muscle protein production and muscle recovery post-exercise. Eating proteins such as whey, chicken and beef all rich in BCAAs or taking BCAA supplements have been shown to boost muscles' protein-building and repair, and ultimately improve performance.
From Our Healthy Living Dept. MRM Nutrition Reload BCAA+G
Choline
Choline is a nutrient critical for all ages in brain health and memory. Our bodies make choline, but this typically falls off as we age, and pregnant women must take an outside choline source. While food supplies choline, you’ll need to routinely eat eggs, meat and soybeans. Bottom line—studies show that choline supplements boost brain health and memory, support brain development and may enhance performance by improving muscle control.
From Our Healthy Living Dept. Nature’s Way Choline Tablets
Gut health Supplements
Prebiotics
Even your gut can use some supplemental help for sustaining GI and immune system health.
Simply put, prebiotics serve as “food” for your intestinal tract bacteria, supplying them with fuel and byproducts that bacteria and your body put to good use. According to research, prebiotics may promote healthy bacteria and make compounds that in turn support healthy bodyweight control and immune system health. Prebiotics are generally indigestible carbohydrates found in plantbased foods. Soluble fiber in fruit, for example, acts as a prebiotic and is fermented in your lower digestive tract. Select a prebiotic supplement that has a variety of plant sources and/or eat a variety of fruits, beans and vegetables rich in soluble fiber.
From Our Healthy Living Dept.
RenewLife Organic Prebiotic Fiber
Adaptogens & Superfoods
A serving of dry beet powder (made from approximately 16 ounces of beet juice) mixed into a smoothie or plain water consumed about 60–30 minutes prior to a run can aid performance by boosting the production of nitric oxide (a compound made from nitrates found in beets, but also in spinach and veggie juices) that enhances blood flow to working muscles. This in turn allows muscles to perform more efficiently. This nitric-oxide effect also improves your sense of “wellbeing” and energy levels because of the improved blood flow. As you might expect, routine use of beet powder helps lower blood pressure into the healthy range in those with hypertension.
From Our Healthy Living Dept.
MRM Nutrition Organic
Red Beet Powder
Probiotics
Probiotics are the bacteria that can populate your intestinal tract. Fermented foods (yogurt, kefir, pickled vegetables, etc.) contain a variety of live bacteria that, when ingested, populate your digestive tract. Dietary probiotic supplements, when ingested, do the same, though research suggests that how many bacteria take residence in your gut is unclear. What is known: healthy gut bacteria population may mean better immune health, disease prevention and brain health. Researchers do agree that our food supply presents a challenge for consumers ingesting a variety of healthy bacteria, and probiotics can support gut health.
From Our Healthy Living Dept. RenewLife Women’s Care Probiotic Capsules
Ashwagandha Root Powder
Sometimes referred to as an adaptogen (compounds that may help the body resist physical and mental stress), ashwagandha comes from an evergreen shrub and contains compounds that potentially help calm the brain, lower blood pressure and aid sleep. However, the science behind ashwagandha is not always consistent. Be sure to seek medical advice if you note any side effects which include drug interactions with medications for hypertension and thyroid disorders. Also, pregnant women should avoid ashwagandha.
From Our Healthy Living Dept.
MRM Nutrition Organic Ashwagandha Root Powder
Sometimes there’s more to a food than meets the eye. Some natural beverages and foods have “superpowers” that research studies reveal may have potential health benefits beyond that of other foods.
Tart Cherry Juice
Thanks to a hefty dose of antioxidants in tart cherries, this juice has been shown to lessen inflammation caused by muscle damage following tough runs, such as a marathon. One study showed that London marathon runners who drank tart cherry juice twice daily for a few days prior to the race and post-race showed less inflammation and improved recovery of strength compared to those drinking a placebo. Lessening muscle inflammation also decreases muscle soreness, a real plus to using tart cherry juice routinely as part of a tough workout plan.
From Our Grocery Dept. Cheribundi Tart Cherry Juice
Red Beet Powder
Protein Power-Up
Plant-Based Protein Powders
Plant-based proteins are isolated from plants such as soy, pea or quinoa. For this reason, their composition of amino acids varies greatly from animal proteins such as whey and egg. Essential amino acid composition—specifically BCAA levels in single-plant proteins, such as pea—are very different. In fact, plant protein is substantially lower than whey and other animal proteins except for soy, which supplies all the essential amino acids in amounts needed. Let’s run the numbers: 20 grams of pea protein used in a smoothie meets 28% of your protein needs, while 20 grams of whey protein packs 40% of needs and ample BCAAs. All this said, plant proteins do supply fiber, good taste and a vegan alternative to animal proteins.
From Our Healthy Living Dept. Truvani
Organic Plant Based Protein
Fuel your day with organic protein powders made with just 5–12 clean ingredients like pea protein, pumpkin seeds and monk fruit—no fillers, preservatives or artificial sweeteners here! Find your favorite flavor for gut-friendly goodness.
Protein is a must-have nutrient at virtually every meal, and for good reason. Protein makes up 20% of your body weight and is present in every cell, carrying out life-supporting roles. Research also says your body needs about 50–100% more protein in the diet with a routine fitness plan. Your body must get certain building blocks of protein, called amino acids—specifically, essential amino acids—from the foods or supplements you eat. But protein powders are not created equally, since amino acid profile and content differs between food sources; say dairy protein versus plant protein, like pea.
Whey Protein Powders
Whey is a popular protein powder and comes from dairy as a byproduct of making cheese. Proteins in whey are high-quality, which means whey provides the essential amino acids in amounts proportional to our needs. Various studies have shown that whey protein (about 20 grams, or 40% of the Daily Value taken within about an hour of strength training exercises) promotes muscle recovery. Also, whey protein supplies ample Branched Chain Amino Acids (BCAAs), which are critical in muscle recovery and growth. In fact, muscle recovery (repair and building) improves with BCAAs in sufficient amounts that are found in whey but not reliably in other protein supplements. When picking a whey powder, avoid added sugars on the label which ups calorie counts.
From Our Healthy Living Dept. Simply Tera's Whey Protein
Starring just a handful of ingredients, these simply delicious protein powders star grass-fed, non-GMO whey with no added sugar, making them a complete and versatile protein you can enjoy in smoothies, baking and more. Whey to go!
From
Our Healthy Living Dept.
OWYN Pro Elite High Protein Shakes
Only What You Need—that’s what OWYN stands for both literally and figuratively. Their ready-to-drink high protein shakes boast 32 grams of plant protein plus prebiotics, Omega-3 ALA and greens with no sugar or net carbs. OWYN FTW!
Recipe
Truvani Banana Split Shake
Go bananas for this deliciously delightful shake created by the folks at Truvani! Reminiscent of a certain ice cream parlor treat, it can be even sweeter with the addition of pitted dates.
INGREDIENTS
Shake:
• 2 medium-large ripened bananas, peeled, sliced and frozen
• 1 scoop Truvani Banana
Cinnamon Protein Powder
• 2 tablespoons cacao or cocoa powder
• 2–3 teaspoons salted almond butter, to taste
• ¼ cup unsweetened almond milk
• 2 dates, pitted (optional)
Garnish (Optional):
• Chocolate sauce, for drizzling in cup
• Banana, sliced
• Coconut whipped cream
PREPARATION
Add all ingredients to blender, cover and blend on high speed until smooth. Add more almond milk if a thinner consistency is desired. Pour into a serving glass.
Garnish (optional) and enjoy!
From
Our
frozen Dept. Wyman’s Protein Blends
Making super smoothies just got easier thanks to a new treat from this 150-year-old family company! These convenient frozen fruit and protein blends are perfect for a fast and fabulous smoothie packed with fiber, protein and flavor.
From
Our general merchandise
dept. BlenderBottle Shakers
If you want to make your protein more portable (or keep things quiet for the sleepyheads in your household), shake things up with these premium, BPA-free shaker bottles! Drop by our store to find different sizes and colors to suit your style, plus options with attachable storage jars to hold your vitamins or supplements.
Supercharged Smoothies
Awell-made smoothie can be a nutritional powerhouse! With the right ingredients, this blended concoction supplies protein, energizing carbs and a wealth of vitamins, minerals and health-boosting compounds. To make your smoothie work for you, mix up power-packed ingredients like protein (Greek yogurt, milk, protein powder, nut butters and seeds), fruit such as berries and veggies such as leafy greens. Pro Tip: Frozen fruit can be used in place of ice cubes to up the chill factor.
Recipe
Very Berry Green Smoothie
Start your morning right with fresh berries, greens and protein! This smoothie has just enough sweet to satisfy, while delivering a healthy dose of nutrition. Save time in the morning by prepping ingredients the night before!
PREP TIME: 15–20 MINUTES
YIELD: 2 SERVINGS
INGREDIENTS
• 1 cup fresh strawberries, raspberries, blueberries or blackberries
• ½ banana
• 1 cup diced pineapple
• ½ cup chopped kale, stalks removed
• ¼ cup broccoli
• ¼ avocado, pitted and peeled
• ¾ cup orange juice
• 1 cup ice
• 2 tablespoons chia seeds
• 1 scoop (approximately 1⅓ ounces) natural or vanilla protein powder
• ⅓ cup granola, to sprinkle on top or mix into smoothie
PREPARATION
Combine berries, banana, pineapple, kale, broccoli, avocado, juice and ice in a blender or food processor. Pulse until smooth. Add chia seeds and protein powder, and blend until well mixed. Pour into glass and top with granola. (If desired, mix granola into smoothie to add a little crunch.) Serve immediately.
Recipe
Blueberry Smoothie
This too-good-to-be-true blueberry smoothie is packed with healthy ingredients—and it’s so easy to make!
PREP TIME: 5 MINUTES
YIELD: 2 SERVINGS
INGREDIENTS
• 1 can (13.5 ounces) coconut milk
• ½ banana, sliced
• 1 pint blueberries, frozen
• 1 tablespoon almond butter
• 2 tablespoons honey
PREPARATION
Place all ingredients in blender and puree on high for 20 seconds or until smooth. Serve immediately.
YOU CALL THE SHOTS
Power Shots
Raise a glass to delicious nutrition with our Coffee & Juice Bar’s wellness shots! On their own or added to your favorite juice or smoothie, these power shots offer an array of health-boosting vitamins and minerals along with an abundance of phytonutrients.
tart cherry and carrot
NEW FROM OUR COFFEE & JUICE BAR
Winter Sunshine with Manukora Mānuka Honey
This perfectly balanced sweet and tart winter juice will likely become your go-to health-boosting beverage this winter. In 240 calories, a medium Winter Sunshine has you covered with:
• The powers of Mānuka honey, which has more potent antibacterial action and potential anti-inflammatory characteristics than other honeys due to the compounds it contains—MGO (methylgloxal), DHA (dihydroxyacetone) and leptosperin, all unique to the Mānuka tree flower
• A dose of ginger root juice that studies show helps calm stomach upset or queasiness
• A hefty 240% of vitamin C needs from a juiced whole lemon, plus orange and grapefruit juices, which both include special compounds called bioflavonoids that studies show protect heart and brain health, along with vitamin C’s support of immune system strength
• Soluble fiber from citrus juices that act as a prebiotic, supporting healthy bacteria in the gut
• A collective 20% of potassium daily needs, a mineral lacking in peoples’ diets during wintertime that plays a year-round role in regulating healthy blood pressure
See p. 17 to learn more about the benefits of Mānuka honey!
BOOST UP!
Add Superfoods to Your Drink
Did you know you can add superfood boosts to any beverage from our Coffee & Juice Bar? It’s true! Make your go-to juice or smoothie even more power-packed with bonus boosts like kale, spinach, ginger, turmeric, almond butter, chia seeds, Greek yogurt, vitamin C, whey protein, an adaptogenic mushroom blend, Vega® Plant Protein or Vital Proteins® Collagen Peptides!
Coming soon!
Add creatine (see p. 24) to your juices or smoothies as another beneficial boost!
Bounce Back
Tummy Tonic beet, lemon and mushroom blend powder
Menu Plans That Fit Your Fitness
Your fitness plan needs fueling basics besides time in the gym or on the road. Whether you’re an early-morning exerciser or later-in-the-day type, research shows picking a workout time best for you helps you adhere to structured workouts, which in turn helps you meet your fitness and weight loss goals. Pre-workout eating as well as recovery meal plans also support your muscles’ adaptation to exercise and helps you recover fully for your next workout session.
Jazzmen S., Store Director
Exercise type—cardio or strength training—also makes a difference when it comes to menu planning. Running, cycling, rowing or other continuous forms of exercise (cardio) put your body into a metabolic shift as muscles demand more carbs as fuel. Muscle glycogen or “carbs” must be replenished with food carbohydrates after sessions of running and cycling to ready your body for more physical activity. Strength training such as lifting weights or doing bodyweight type exercises (jumping jacks, pull-ups and sit-ups) create a resistance within the muscles prompting microscopic muscle fiber tears that rebuild with proper refueling, which includes additional dietary protein. Over time your muscles gain strength and even mass.
EARLY MORNING WORKOUT
Here are two menu plans for your early morning workout efforts designed as a starting point (you may need to add more food items or increase serving size).
Cardio-Intense
☐ Daybreak: 8 ounces sports drink (coffee optional)
☐ Workout: 45 minutes Peloton-style bike workout
☐ Breakfast: Hearty whole-grain hot cereal topped with dried blueberries and walnuts; 1 cup plain kefir
☐ Lunch: Tuna salad sandwich on 100% whole grain bread with tomato slices and lettuce; apple and baby carrots
☐ Afternoon Snack: Fig bar and mint tea
☐ Dinner: 4 ounces broiled halibut, black rice, steamed cauliflower and spring mix salad; 1 small container flavored Greek yogurt
Strength-Based
☐ Daybreak: Coffee with honey or a caffeine-containing energy gel
☐ Workout: 45 minutes full body strength workout (arms, back, legs and core)
☐ Breakfast: 2-egg scramble with baby spinach, 2 slices of 100% whole grain toast spread with almond butter; whole orange
☐ Lunch: Wrap with 4 ounces of turkey and veggies; apple slices and peanut butter
☐ Afternoon Snack: Trail mix and protein shake (ready-to-drink)
☐ Dinner: Tofu stir-fry with at least 4 different types of veggies (onions, carrots, broccoli, scallions) over brown rice; 2 ounces chocolate
MIDDAY WORKOUT
Opting for midday exercise requires fueling fully before your workout—give yourself at least two hours after eating before you work out (adjust menu amounts as needed). And following your run or heavy lift, opt for both refueling carbs to build glycogen and protein to support muscle health.
Cardio-Intense
☐ Breakfast: High-protein waffle (toaster style or from a mix) topped with blueberry jam and chopped walnuts; 1 cup vanilla Greek yogurt with cinnamon and fresh apple bits stirred in
☐ Mid-Morning: Coffee with gingersnap cookie
☐ Workout: Noontime run (4 miles plus stretching)
☐ Lunch: Bowl of veggie soup, personal pizza topped with broiled chicken and tomatoes
☐ Afternoon Snack: Pre-made small green smoothie
☐ Dinner: Lean beef tacos with all the veggie fixings, black beans, polenta and spinach salad
Strength-Based
☐ Breakfast: 2 whole eggs plus 2 egg whites; 1–2 slices whole grain toast with jam; cup of fruit salad (berries, bananas, apples)
☐ Workout: 45 minutes strength workout with bodyweight exercises (lunges, push-ups, pull-ups, burpees, etc. plus weights)
☐ Lunch: 1 cup Greek yogurt topped with nuts and seeds; ½ turkey sandwich with plenty of produce
☐ Afternoon Snack: Apple and pretzels
☐ Dinner: 4 ounces grilled halibut, steamed broccoli, baked winter squash, brown rice; oatmeal cookie
ENDURANCE DAY WORKOUT
Maybe you’ve set your sights on running a half marathon (maybe more?) or a long-distance bike ride such as a metric century! Whatever your intentions, make sure you fuel your hard-working muscles and brain for what could be hours spent running or cycling. The trick with endurance eating is making sure you eat carbs, eat at the right time and eat the right amount. With both running and cycling, your muscles are using up your stored carbohydrates (glycogen) and your liver is draining its own glycogen stores to keep your brain fueled and alert. These carb
stores last about 90 minutes to 2 hours of continuous exercise, which may fall short on time spent during a long run or bike ride! To avoid an energy collapse (or “bonk”), make sure your glycogen stores are full going into your long endurance workout from eating healthy carbs the days before. Also, take in some carb calories on your run in the form of a sports drink or easy-to-chew carb solid; and eat the same or more easy-to-tolerate carbs on a long bike ride since you will likely be cycling for hours!
W., Store Director
Brian
We asked our team... WHAT’S YOUR WORKOUT TREAT?
Long Run
☐ Breakfast: Coffee or black tea; 1–2 slices of whole grain toast; small yogurt (Adjust amounts depending upon your stomach tolerance.)
☐ Long Run: Aim for doubling mileage (or more) of your typical daily run. If running lasts more than 1 hour, plan on taking in liquid or solid carbs (30 grams of sports drink, energy chews or dried fruit) every hour.
☐ Post-Run Lunch: Asian noodle salad with 4 ounces of cooked chicken and fresh veggies; chocolate milk (Your body needs both carbs and protein for refueling.)
☐ Afternoon Snack: 2 fig bars; pomegranate and tart cherry juice (Antioxidants help with muscle soreness.)
☐ Dinner: Taco salad with Romaine greens, ground turkey or tofu crumbles, tomatoes, scallions, corn kernels, black beans and grated cheddar cheese.
Long Bike Ride
☐ Breakfast: Bowl of oatmeal topped with honey, chopped fruit and vanilla yogurt; toasted bagel spread with peanut butter (Since you won’t be jostling your stomach contents on a bike ride compared to running, you can handle a bit more food.)
☐ Long Bike Ride: Aim for doubling or tripling your basic ride—40–60 or more miles? Aim for 30 grams of carbs per hour (the longer you ride, the more carbs you will need: up to 60 grams per hour). Try dried and fresh fruit, sports drink, energy bars or energy chews (check labels for carb content). My favorite on mega rides: baked potato with a touch of honey (yes, messy but delicious out on the road!).
☐ Post-Ride Lunch: Pasta with meat or tofu sauce; big green salad and hearty whole grain sourdough (Eat those carbs and protein!)
☐ Dinner: 4–5 ounces grilled salmon, steamed carrots and cauliflower, roasted red potatoes; 1 slice of fruit pie
OREO Cookies
“For my first Backyard Ultra I lived off of OREOs and Nutter Butters!”—Riley S., Director of Perishable Operations and Purchasing
PAYDAY Bar
“A favorite of mine for long runs during marathon training is a PAYDAY Bar! Salty and sweet, it hits the spot!”—Gracie B., Senior Accountant
Peanut Butter M&MʼS
“After long bike rides it is hard to beat Peanut Butter M&M’S!”
—Brian W., Store Director
*Other notable mentions were Pop-Tarts and Gummy Bears!
Snack Packing
RECIPE
Trailblazin’ Granola
Enjoy this sweet and crunchy fruitand nut-filled granola as a hearty snack, over yogurt or in a bowl with almond milk!
PREP TIME: 30 MINUTES
COOK TIME: 25 MINUTES
YIELD: 10 CUPS
INGREDIENTS
• 1½ cups honey
• ⅓ cup brown sugar, tightly packed
• ⅓ cup canola oil
• 3 cups rolled oats
• 1½ cups sliced almonds
• 1 cup cashews
• ⅓ cup dried cherries
• 1 cup dried apricots, diced
PREPARATION
Preheat oven to 325°F.
Combine honey, brown sugar and canola oil in a medium bowl and heat in microwave for 3 minutes. Combine oats, almonds and cashews in a large bowl, then stir in honey mixture. Spread granola mix evenly over a baking sheet and bake for 15 minutes. Carefully stir granola, then spread back out on the baking sheet. Return to oven and continue baking until granola turns golden in color, about 10 minutes.
Let granola cool, then add dried cherries and apricots and mix well. Store granola in an airtight container.
Whether you’re taking a hike, rocking out on a road trip or just craving something simple when the afternoon munchies strike, stock your backpack, purse or snack drawer with portable pick-me-ups like these!
LEARN MORE
HOW TO TRAIL MIX
There’s a lot more to trail mix than just plain GORP (Good Ol’ Raisins and Peanuts)! Blaze a new trail with a wide variety of healthy, tasty and convenient options from our Bulk Department. The possibilities are endless!
Go Raw Organic Sprouted Snacking Seeds
Seeds the day with organic, sprouted goodness! Not only do these super snacks star sunflower and pumpkin seeds sprouted for extra nutrients, they also come in amazing flavors that will keep you coming back for more.
RECIPE Chia Smash Breakfast Bars
Make your next breakfast or snack a smash hit with these hearty bars featuring nutritious, delicious and sustainable Chia Smash Superfood Jam—choose your favorite flavor or try them all!
RECIPE
Parmesan Rosemary Chickpea Snacks
Both cheesy and herbaceous, these crispy chickpeas are the perfect snack for enjoying by the handful or for tossing on a salad with your favorite vinaigrette.
PREP TIME: 5 MINUTES
COOK TIME: 35–45 MINUTES
YIELD: 2 CUPS
INGREDIENTS
• 2 cans (15.5 ounces each) garbanzo beans, drained and rinsed
• 1 tablespoon olive oil
• 1½ tablespoons chopped rosemary
• 3 tablespoons grated Parmesan
• ½ teaspoon cracked black pepper
• 1 teaspoon kosher salt
PREPARATION
Heat oven to 350°F.
In a work bowl, add olive oil to garbanzo beans and toss to coat. In a smaller bowl, mix remaining ingredients together, then toss with the garbanzo beans until evenly coated.
Spread seasoned garbanzo beans onto a lined baking sheet. Bake for 35–45 minutes, until lightly browned and crispy.
Let cool to room temperature before serving. Extra chickpea snacks can be stored at room temperature.
RECIPE
Air Fryer Jerky
It’s surprisingly easy to make your own jerky at home using an air fryer and this simple recipe. The whole process may take a while, but it’s worth the wait!
SNACK PACKING
Get all these on-the-go recipes and more online!
RECIPES
▶ Recipe QR Code
Chia Smash Breakfast Bars
▶ Recipe QR Code Air Fryer Jerky
Hydration Station
Secret Weight-Loss Beverage: Infused Waters!
Grabbing sports drinks, sweetened teas, specialty coffee drinks and fruit drinks for hydration can add unwanted sugar and calories as well as shortchange you on good nutrition. Infused waters to the rescue! These simple DIY drinks combine the goodness of fresh herbs like mint or basil with fresh fruit and even vegetables in water.
WHY INFUSED WATERS? FOR...
• A hint of sweetness and flavor that can help curb your appetite.
• An almost zero-calorie and sugar-free drink (the touch of fruit only adds about 10–20 calories per serving).
• A good source of the mineral potassium from herb leaves, veggies and fruit, which is known to promote healthy blood pressure.
• A bit of vitamin C from fruit like citrus and berries, along with fiber from veggie slices.
• An easy and practical way to meet your fluid requirements (9–16+ cups daily).
Whether you are shedding some unwanted weight or optimizing your health this winter, hydration is key. Dry cold air and heated indoor temps along with daily exercise efforts can drive up fluid needs. Pay attention to feelings of fatigue or headaches in the afternoon, which may be a sign of dehydration.
DIY INFUSED WATERS
For an endless combination of flavors, simply combine filtered or tap water with your favorite assortment of herbs, fruit and veggie slices in a clean glass or non-reactive pitcher. A few tasty trios include…
• Lime Slices, Basil Leaves and Strawberry Halves
• Fresh Ginger, Mint Leaves and Lemon Slices
• Blueberries, Cucumber Slices and Raspberries
Serve cold and store any extra in the refrigerator. Or mix herbs, fruit and veggie slices with hot water for some much-needed warmth. When toting infused waters in a reusable bottle, be sure to clean out residual produce to ensure fresh-tasting infused water.
Culture POP Probiotic Soda
Expect more from your soda! At only 45 calories a pop, these iconic cans are made by steeping real herbs and spices in organic fruit juices and are packed with live probiotics. Enjoy four-packs of fizzy, fruity and gutsy flavors like Orange Mango, Strawberry Rhubarb and more!
LMNT Electrolytes
Stay hydrated with… salt? You bet! LMNT co-founder Robb Wolf worked with his coaches to formulate this functional and convenient blend of essential minerals backed by science and experience. In short, these electrolytes mean business.
On a mission to restore health through hydration, LMNT focuses on clean, meaningful ingredients without all the extras. That’s why sodium, potassium and magnesium play a starring role without any sugar, gluten or caffeine. Their Electrolyte Drink Mixes and Sparkling Electrolyte Waters are also vegan, paleo and keto friendly.
Electrolyte up your life with delicious drink mixes like their Raspberry Salt , Citrus Salt , Chocolate Salt (for warm enjoyment!) or Raw Unflavored , along with sparkling ready-to-drink sips like their Grapefruit Salt, Watermelon Salt, Black Cherry Lime or a Variety Pack to try them all! Did we mention we’re the only brick-and-mortar store where you can find these awesome electrolytes? Drop by your local Nugget Market, Sonoma Market or Fork Lift by Nugget Market to stock up on LMNT and stay salty!
fun ctional sips
We know hydration is important, but what if convenient, canned beverages went beyond that purpose, too? Imbibe in some excellent elixirs, full of functional ingredients that benefit you in ways beyond just tasting great!
hiyo Non-Alcoholic Social Tonics
Want to unwind and have fun without alcohol?
Crafted with purposeful ingredients like organic adaptogens, natural nootropics and functional botanicals, hiyo gives you a stress-relieving, mood-boosting feeling they like to call "the float." Crack open a can and get uplifted!
Slate High Protein Iced Coffees
Two coffee cups' worth of caffeine? Check. Twenty grams of protein? You got it. Lactose or added sugar? Nope! Whether enjoyed as a breakfast boost or a post-workout treat, these all-natural lattes are a fitness fan’s dream come true—crush a can and fuel your day!
Aura Bora Herbal Sparkling Water
Practically magic in a can, these plant-based, truly beautiful beverages star heavenly herbs, fruits and flowers. Enjoy each inspiring flavor made with reverse osmosis-purified water and no added sweeteners!
Caffeine Boost
Whether from coffee, energy drinks, tea or even a pill, a caffeine dose between 75–400 milligrams* (1–4 cups of drip coffee) consumed 45 minutes before your workout is nothing short of a guaranteed boost!
Research results clearly show that a dose of caffeine before a workout of virtually anything
(like running, weightlifting, basketball, pickleball and even throwing darts!) enhances performance by:
• enhancing alertness and focus
• boosting endurance
• reducing “pain” or sense of perceived exertion during the exercise
• enhancing mood (and many of us could use that kind of “boost” before a workout!)
*Note: Caffeine response varies with some folks getting jittery (which would make a game of darts a challenge).
The Sweet Spot
Chocolate Tofu Pie
This decadent, dairy-free take on chocolate cream pie stars silken tofu sweetened with chocolate chips and honey plus a dash of coffee for good measure.
PREP TIME: 10 MINUTES, PLUS 2 HOURS CHILLING
YIELD: 8 SERVINGS
INGREDIENTS
• 1 bag (12 ounces) semisweet chocolate chips
• ⅓ cup coffee
• 1 teaspoon vanilla extract
• 1 pound silken tofu, drained
• 1 tablespoon honey
• 1 pre-made nut crust (9-inch diameter)
PREPARATION
Add 1 inch of water to a 4-quart saucepan. Bring to a simmer over medium heat. Place chocolate chips, coffee and vanilla in a medium metal bowl. Set bowl over the simmering water, stirring often with a rubber spatula until chocolate is completely melted.
Combine the tofu, melted chocolate mixture and honey in a blender and blend on medium-high until smooth, about 1 minute. Pour the filling into the prepared crust and refrigerate for 2 hours, or until the filling sets firm.
Eating intentionally doesn’t have to mean ditching dessert. It’s possible to achieve the just-right balance of something that serves satisfyingly as a sweet treat while also fitting into your healthy-eating goals—check out all the scrumptious inspiration in the pages that follow!
Diamond of California Nut Pie Crusts
These ready-to-eat crusts are perfect for any pie! Made with walnuts and pecans or just pecans depending on which flavor you try, they also impart a delectable texture. Go nuts!
Nasoya Organic Silken Tofu
Made with simple ingredients and packed with 4 grams of protein per serving, this silken tofu is great for getting creative with all kinds of recipes—including those of the sweet variety!
No-Bake Fig & Pistachio Cookies
For something on the healthy side, whip up a batch of these easy-peasy no-bake treats starring a variety of dried fruits and nuts.
PREP TIME: 35 MINUTES
YIELD: ABOUT 15 COOKIES
INGREDIENTS
• ½ cup dried cranberries
• ½ cup golden raisins
• 1 cup dried figs
• ½ cup dates
• ½ cup pistachios, chopped
• 4 tablespoons honey
• 1 cup sweetened shredded coconut
PREPARATION
In a food processor, chop the cranberries and golden raisins to about ¼–⅛-inch pieces.
Remove stems from dried figs, then split in half and small dice. Split dates in half and remove pits, then cut into strips and small dice.
Combine all ingredients except the coconut in a work bowl and mix well. Scoop 2–3-tablespoon portions and form into balls. Roll each ball in coconut, with gentle pressure to ensure the coconut adheres, then flatten between your palms or on a flat surface to make cookies about 1½–2 inches in diameter.
Store in a sealed container at room temperature for up to a week.
Air Fryer Blueberry Crisp
This fantastic, fruit-forward dessert comes together in a snap and can be made in the oven or the air fryer!
PREP TIME: 10 MINUTES
COOK TIME: 15 MINUTES
YIELD: 4 SERVINGS
INGREDIENTS
Filling:
• 1 pound fresh blueberries
• ½ cup apple sauce
• 1 teaspoon lemon zest
• 2 teaspoons granulated sugar
• 2 teaspoons vanilla paste
Streusel:
• 7 tablespoons all-purpose flour
• 2 tablespoons quick oats
• 3 tablespoons granulated sugar
• 1 pinch kosher salt
• 3 tablespoons unsalted butter
PREPARATION
Preheat oven or air fryer to 360°F. For the filling, distribute blueberries into an 8x8-inch baking pan (for oven) or 4 individual ramekins. Mix apple sauce with lemon zest, sugar and vanilla and spread evenly over the blueberries.
For the streusel, mix the dry ingredients together in a work bowl. Rub in the butter with your fingers or a pastry cutter until the mixture is crumbly, then spread evenly over the fruit.
Bake or air fry for 15 minutes, or until streusel is golden brown and berries are soft. Serve immediately.
Chia Pudding
Three Ways
Chia pudding is a great breakfast, snack or dessert that can be customized with a variety of fun and flavorful fillings!
PREP TIME: 10 MINUTES, PLUS 2 HOURS RESTING
YIELD: 3 SERVINGS
INGREDIENTS
Chia Pudding:
• 6 tablespoons chia seeds
• 1½ cups whole milk
• 1 tablespoon maple syrup
• ½ teaspoon vanilla paste
Banana Bonanza:
• ½ banana, sliced thin
Chocolate Coconut:
• 2 tablespoons sweetened coconut flakes
• 1 tablespoon cacao nibs
Lemon Sunshine:
• 2 tablespoons lemon curd
PREPARATION
For the pudding base, stir together chia seeds, milk, maple syrup and vanilla in a bowl. Once well combined, let rest for 5 minutes, then stir to break up any clumps. Cover chia pudding and refrigerate for 2 hours or overnight to thicken.
Once chia pudding has thickened, fill a wide 8-ounce glass about halfway with chia pudding, then add a layer of your chosen add-ins. Add more chia pudding, then garnish with extra add-ins. Repeat with remaining ingredients.
Chia pudding can be stored for up to 5–7 days in an airtight container in the refrigerator.
Petite Treats
Sometimes, a little bite of something sweet is all you need—it makes slowly savoring the treat’s decadent taste and texture all the more enjoyable! Check out some awesome options you’re sure to revel in.
La Fermière Crème Desserts
Encased in little pots, these French crème desserts are a refined experience in and of themselves. Peel off the golden lid to delve into each classic yet elevated flavor. You'll be wholly immersed in every creamy, velvety spoonful!
Wonder Monday Cheesecakes
A snack-sized cheesecake that’s low-carb, high-protein and gluten-free, while still being seriously rich and creamy with no added sugar or weird aftertaste? Sounds impossible… but Wonder Monday has done it! Rejoice!
Nelly’s Organics Refrigerated Bars
These delightfully delectable, plant-based bars are made with organic, nutrient-dense whole foods, enrobed with fair-trade Peruvian dark chocolate. As for what’s not in them, you’ll find no additives, preservatives, gluten or difficult-to-pronounce ingredients!
New Chapter Vitamins & Supplements
Nourish your mind, body and soul with vitamins and supplements formulated to work in harmony with you. Centered around intentional, whole ingredients, sustainability and honoring the wisdom of nature, this Certified B Corp delivers quality, purity and potency in every bottle.
1414 E. Covell Blvd., Davis (530) 750–3800
Open 6am to 11pm
409 Mace Blvd., Davis (530) 753–6690
Open 6am to 10pm
4500 Post Street, El Dorado Hills (916) 933–1433
Open 6am to 10pm
7101 Elk Grove Blvd., Elk Grove (916) 226–2626
Open 6am to 10pm
771 Pleasant Grove Blvd., Roseville (916) 746–7799
Open 6am to 10pm
1509 Blue Oaks Blvd., Roseville (916) 918–1900
Open 6am to 10pm
1040 Florin Road, Sacramento (916) 395–2875
Open 6am to 9pm
130 Browns Valley Parkway, Vacaville (707) 469–6900
Open 6am to 10pm
2000 Town Center Plaza, West Sacramento (916) 375–8700
Open 6am to 11pm
157 Main Street, Woodland (530) 662–5479
Open 6am to 10pm
5627 Paradise Drive, Corte Madera (415) 945–8855
Open 7am to 9pm
470 Ignacio Blvd., Novato (415) 883–4600
Open 7am to 9pm
1 Blackfield Drive, Tiburon (415) 388–2770
Open 7am to 9pm
Sonoma Market
500 West Napa Street, Suite 550, Sonoma (707) 996–3411
Open 6am to 9pm
Fork Lift by Nugget Markets 3333 Coach Lane, Cameron Park (530) 672–9090
Open 6am to 10pm