The Incredible Bulk Foods Department

The Incredible BULK FOODS DEPT

The Incredible Bulk

From grains, flours, spices and teas to dried fruits, nuts, seeds and more, our bulk department is full of amazing finds. Drop by your local Nugget Markets to discover a wide variety of healthy, tasty and unique bulk options, all color–coded for extra convenience. Bonus: Enjoy the best of bulk worlds with self–service and pre–packed tubs ready to grab and go. Read on for recipes, cooking tips, health notes and more!

Look for items marked with these icons in our bulk department! Selection varies by store.

1 big scoopful equals approximately 1 cup.

Shake out as much or as little as you need.

Amber Waves of Grain

Along with pantry staples like rice and oats, explore our bulk section for great grains ranging from farro to couscous, quinoa and more.

Bonus: According to Dr. Liz, whole grains provide a wealth of vitamins, minerals and phytonutrients making them well worth the eating.

Quinoa: Quinoa supplies just over 8 grams of protein per cup and is loaded with the mineral manganese, which helps protect muscle cells from oxidative damage. Quinoa comes in red and other rich hues signifying the presence of health–boosting phenolics.

Farro: Considered an ancient grain, farro supplies 8 grams of plant protein, 7 grams of fiber and only 2 grams of fat in a 1–cup cooked serving of 200 calories. Farro also supplies indigestible compounds called lignans known to boost digestive tract health.

Wild Rice: This “rice” is actually a seed of a type of aquatic grass that bears little resemblance to other rice varieties. Wild rice is a bit lower in calories compared to brown rice and supplies a tad more protein, fiber, folate and zinc.

Brown Rice: Naturally gluten–free, brown rice supplies an array of whole grain goodness—1 cup cooked packs a good dose of fiber for digestive tract health along with vitamin B6, thiamin, niacin and the minerals selenium and manganese.

Black Pearl Rice: While this rice looks black, it’s actually a deep purple thanks to special plant pigments called anthocyanins, which have been shown to fight certain types of cancers and protect heart health by lowering artery–clogging LDL levels.

Basic Grain Recipes

BROWN RICE

• 1 part brown rice

• 2½ parts water

Bring water to a boil, add rice and return to a simmer. Cover and cook on low for 45 minutes. Remove from heat and let sit covered for 10 minutes. Fluff with fork.

LONG GRAIN WHITE RICE

• 1 part long grain white rice

• 2 parts water

Bring water to a boil. Add rice and simmer covered for 20 minutes.

Chef Note: For the fluffiest rice, wash before cooking to remove excess surface starch.

WILD RICE

• 1 part wild rice

• 4 parts water

Bring water to a boil. Add wild rice and simmer covered for 45–60 minutes or until rice is tender (it will still have a slight chew to it when cooked).

BLACK PEARL RICE

• 2½ parts black pearl rice

• 2 parts water

Bring water to a boil, add rice and simmer covered for 12–14 minutes or until liquid is absorbed and rice is tender. Fluff with fork.

Chef Note: Add extra flavor to your rice or grains by cooking with broth or stock instead of water.

QUINOA

• 1 part quinoa

• 6 parts water

Bring water to a boil. Add quinoa and cook on a gentle boil for 5–7 minutes or until quinoa is just tender. Drain through a fine strainer and lay flat to cool.

Chef Note: Toast quinoa before cooking to develop a nutty flavor.

FARRO

• 1 part farro

• 6 parts water

Bring water to a boil. Add farro and cook at a rapid boil for 20–30 minutes or until farro is translucent and tender. Drain excess water and lay flat on a baking sheet to cool.

COUSCOUS

• 1 pound couscous

• 1 tablespoon olive oil

• 3 cups water

Bring water and olive oil to a boil in a medium sauce pot. Pour in couscous and stir. Remove from heat. Cover with lid and let steam for 7–10 minutes. Fluff with fork.

Moroccan Stuffed Acorn Squash

Savor the classic flavors of Morocco in a delicious roasted acorn squash.

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 45 minutes

INGREDIENTS

• 2 acorn squashes, washed, halved lengthwise, seeds removed

• 3 tablespoons extra virgin olive oil

• 1 tablespoon + 1 teaspoon ras el hanout (classic Moroccan spice mix)

• ½ yellow onion, small diced

• 1 tablespoon minced garlic

• 10 ounces vegetable stock

• 1 tablespoon kosher salt

• 1 cup cooked chickpeas (garbanzo beans)*

• ½ cup dried cherries or raisins

• 1 cup couscous, uncooked

• ½ cup pistachios, toasted

*See page 25 for how to cook bulk dried chickpeas (garbanzo beans).

PREPARATION

Preheat oven to 350°F.

Brush 1 tablespoon of olive oil on the inside of the acorn squash halves and season with 1 tablespoon ras el hanout. Place cut–side down on a foil–lined baking sheet and bake for 30 minutes or until tender.

In a large sauté or medium sauce pan, heat 1 tablespoon olive oil over medium heat. Add onion and remaining ras el hanout and cook 5 minutes, then add garlic and cook until fragrant.

Add stock and salt and bring to a simmer. Coat the dry couscous with remaining olive oil, then add garbanzo beans, cherries or raisins and couscous to the hot liquid. Stir, cover and remove from heat. Let sit 5–10 minutes, then remove cover, fluff gently with a fork and fold in pistachios. Stuff the squash halves with the couscous mixture. Serve immediately or build and reheat when ready to eat.

Farro & Seasonal Veggie Risotto

The term risotto is often thought to reference rice, but it actually pertains more to the method of cookery than the grain used. This technique is a great way to use an ancient grain to create an earthy, nutty and toothsome delight.

Yield: 4–6 servings

Prep Time: 20 minutes

Cook Time: 45 minutes

INGREDIENTS

• ¼ cup olive oil

• 1 small yellow onion, small diced

• 1 cup farro

• 1 quart vegetable broth, warmed

• 2 cups Shiitake mushrooms, stemmed and sliced

• ½ cup green beans, trimmed and blanched

• ½ cup roasted tomatoes

• 1 tablespoon butter

• ½ cup grated Parmesan cheese

• ½ lemon, juiced

• Salt and pepper, to taste Roasted Tomatoes:

• 1 pint cherry tomatoes

• 1 teaspoon chopped thyme

• ½ teaspoon salt

• ½ teaspoon sugar

• 1 tablespoon olive oil

PREPARATION

Heat oven to 275°F.

TTo make roasted tomatoes, split tomatoes and place cut–side up on a lined baking sheet. Sprinkle with chopped thyme, salt and sugar and drizzle with olive oil. Roast in oven for 35–45 minutes, or until the tomatoes have lost about half of their moisture.

For the risotto, heat the olive oil in a Dutch oven over medium–low heat. Add the onion and farro and sauté until the onion is coated and slightly translucent, about 3 minutes. Add the warmed broth one ladle at a time, stirring constantly and waiting until the liquid is absorbed before adding more. Cook until the grain is tender and appears creamy, about 20 minutes. Add the mushrooms, green beans and roasted tomatoes with the last ladle of stock and continue to stir until nearly absorbed.

Turn the heat off, add butter and half of the Parmesan. Season to taste with salt, pepper and lemon juice. Garnish with remaining Parmesan and serve immediately.

Flour Power

Along with all–purpose, stock your cabinet with quality flours like whole wheat, almond or coconut and other baking necessities fresh from our bulk section. Flours can vary widely in function and flavor, so be sure to check recipes for substitution equivalents when trying new varieties.

Almond Flour/Meal: Made from ground almonds, this flour is naturally gluten free and supplies 14 grams of fat, 160 calories, 6 grams of protein and 6 grams of carbohydrates per ¼ cup. It also supplies a good dose of the antioxidant vitamin E and essential omega–6 fats.

Whole Wheat Flour: Made from whole wheat kernels, a ¼–cup serving supplies 100 calories and an array of B vitamins including thiamin, riboflavin and vitamin B6. Wheat flour supplies less than 1 gram of fat and a decent dose of insoluble fiber for digestive tract health.

Coconut Flour: Made from dried, ground coconut meat, each ¼–cup serving supplies 250 calories and about 10 grams of plant protein. While coconut flour’s profile of vitamins and minerals is fairly low, each serving provides a staggering 20 grams of fiber, which is a whopping 80% of the Daily Value.

White Bread Loaf

Simple, fluffy and mildly sweet, this white bread loaf is great for sandwiches. The recipe is also versatile and can be altered to include nuts, seeds and dried fruit, or whole grain flours such as rye, oat or wheat.

Yield: 2 loaves

Prep Time: 4 hours 15 minutes

Cook Time: 50–60 minutes

INGREDIENTS

• 5–6 cups all–purpose flour

• 2½ teaspoons instant dry yeast

• ⅓ cup sugar

• 2 eggs

• 1 tablespoon kosher salt

• 1½ cups milk, room temperature

• 3 tablespoons melted butter, plus extra for greasing pans and brushing loaves

PREPARATION

In a large electric mixer bowl, add 5 cups flour, instant yeast, sugar, eggs, salt, milk and melted butter. Mix with a paddle attachment on low speed until smooth, about 2 minutes. Switch to a hook attachment and knead on low speed, adding more flour if necessary, until dough is stiff and slightly tacky, about 10 minutes.

Coat a large bowl with butter and turn dough out into the bowl. Flip dough over so greased side is up, cover with plastic wrap and set in a warm spot until it doubles in size, approximately 1½–2 hours.

Coat 2 loaf pans with butter.

When dough has doubled in size, flip it out onto a floured surface and fold it onto itself, pressing to expel the air. Return it to greased bowl, cover with plastic wrap and leave to rise again, approximately 30 minutes.

Flip dough out onto a floured surface and press it down to expel all the air. Divide dough in half then shape each into a burrito–like shape and place into greased pans. Brush tops of loaves with remaining melted butter. Cover and allow to rise until dough is just above the tops of the pans, 45–60 minutes.

Heat oven to 400°F. Bake bread for 10 minutes, then reduce heat to 350°F and bake for an additional 20–30 minutes, or until loaves are golden brown and their internal temperature registers 200°F. Remove loaves from pans and let cool on a wire rack before slicing.

VARIATIONS:

• Toast 1 cup of sesame seeds in your oven at 350°F until golden and allow to cool before adding to your ingredients.

• For a sweeter loaf, combine 1 teaspoon cinnamon, 2 tablespoons brown sugar and ¾ cup raisins. Just before the final shaping, roll bread loaf into a 12x6–inch rectangle, spread mixture over dough, then shape as per recipe.

• For added protein, add ¼ cup each of sunflower seeds, pumpkin seeds and walnuts or pecans to your ingredients.

Gluten–Free Seeded Almond Muffins

Loaded with seeds and other healthy ingredients, these magnificent muffins are made with a blend of gluten–free flour and almond meal.

Yield: 12 muffins

Prep Time: 20 minutes

Cook Time: 30 minutes

INGREDIENTS

• 1⅓ cups all–purpose gluten–free flour

• ⅔ cup almond meal/flour

• 1 cup sugar

• 1 tablespoon cinnamon

• 2½ teaspoons baking powder

• ½ teaspoon salt

• 2 cups dried cranberries

• ½ cup shredded coconut

• ½ cup sunflower seeds

• ½ cup pumpkin seeds

• ¼ cup poppy seeds

• 1 can (8 ounces) crushed pineapple

• 1 Granny Smith apple, grated

• 2 cups grated carrots

• 3 eggs

• ⅔ cup vegetable oil

• 1 teaspoon vanilla extract*

*See page 17 for how to make vanilla extract from bulk vanilla beans.

PREPARATION

Mix together flours, sugar, cinnamon, baking powder and salt in a large bowl. Add dried cranberries, coconut, seeds, pineapple, apple and carrots and stir to combine. In separate bowl, whisk eggs with oil and vanilla. Combine with other ingredients and blend well. Fill baking cups ¾ full and bake at 350°F for 30–35 minutes.

Coconut Pineapple Bread

This lovely loaf with a sweet, tropical twist is delicious toasted with butter or made into French toast.

Yield: 2 loaves

Prep Time: 4 hours 15 minutes

Cook Time: 35 minutes

INGREDIENTS

• 3¾ cups all–purpose flour

• 1¼ cups coconut flour

• 1½ cups chopped dried pineapple

• 3 tablespoons instant dry yeast

• 3 extra large eggs (reserve 1 for egg wash)

• 1 tablespoon kosher salt

• 2 cups milk, room temperature

• 3 tablespoons unsalted butter, plus more for greasing pans

PREPARATION

In a large electric mixer bowl, add flour, coconut flour, dried pineapple, instant yeast, 2 eggs, salt, milk and melted butter. Mix with a paddle attachment on low speed until smooth, about 2 minutes. Switch to a hook attachment and knead on low speed, adding more flour if necessary, until dough is stiff and slightly tacky, about 10 minutes.

Coat a large bowl with butter and turn dough out into the bowl. Flip dough over so greased side is up, cover with plastic wrap and set in a warm spot until it doubles in size, approximately 1½ hours. Coat two loaf pans with butter.

When dough has doubled in size, flip it out onto a floured surface and fold it onto itself, pressing to expel the air. Return it to the greased bowl, cover with plastic wrap and leave to rise again, approximately 45 minutes.

Flip dough out onto a floured surface and press it down to expel all the air. Divide dough in half then shape each into a burrito–like shape and place into greased pans. Brush tops of loaves with egg wash. Cover and allow to rise until dough is just above the tops of the pans, 45–60 minutes.

Heat oven to 350°F. Bake bread for 35 minutes, or until loaves are golden brown and internal temperature reaches 200°F. Remove loaves from pans and let cool on a wire rack before slicing.

How to Use Vanilla Beans

From extracts to paste, there are many options when it comes to baking with vanilla, but none are as flavorful as pure vanilla beans—dark pods that are filled with thousands of aromatic seeds. Here’s how to make the most of them.

• To get the seeds, first split the vanilla bean down its length using a paring knife. Hold the tip of one half down against a cutting board, then use the dull side of the paring knife to scrape the vanilla bean seeds from the entire length of the pod. Repeat with other half.

• Use vanilla bean seeds as you would an extract. One vanilla bean is equivalent to approximately 5 teaspoons of extract.

• The scraped out pods can be used to infuse cream for crème brûlée, stored with granulated sugar to make vanilla–scented sugar, or dried and ground up with coffee beans for your morning brew.

• Store unused pods in an airtight container. Use within a few weeks, as pods will gradually dry over time.

Homemade Vanilla Extract

Fun fact: At Nugget Markets, we make our own vanilla extract and use it in the homemade baked goods available in our bakery! Here’s an easy recipe to try at home.

INGREDIENTS

• 4–5 vanilla beans

• 16 ounces vodka

PREPARATION

Split vanilla beans in half lengthwise, leaving the tip of one end attached. Place in a clean bottle then fill with vodka and close securely. Store bottle in a cool, dark location for 3 months, shaking bottle once per week. The longer the vanilla extract steeps, the darker and more intense the vanilla flavor will become.

Oat Couture

Steel–cut, quick or rolled, oats are full of whole grain goodness and all sorts of delicious potential. From overnight oats to oatmeal cookies, make your masterpiece oat of this world with dried fruit, nuts, seeds, spices and granola, all available in bulk, as well!

Steel–Cut Oats: With the outermost hull removed for better digestibility, steel–cut oats are rich in beta–glucan, a water–soluble fiber that helps lower circulating cholesterol levels and has been shown to stave off feelings of hunger by keeping the stomach full longer.

Basic Oat Recipes

QUICK OATS

• 1 part rolled oats

• 2 parts water

Bring water to a boil. Add oats and reduce to a simmer. Simmer for 1 minute stirring constantly.

Chef Note: Add extra flavor to your oatmeal by cooking with dairy or nut milk instead of water.

ROLLED OATS

• 1 part rolled oats

• 2 parts water

Bring water to a boil. Add oats and reduce to a simmer. Simmer for 5–10 minutes or until desired consistency.

Chef Note: Toast oats in a hot pan with or without butter to develop a rich, nutty flavor.

STEEL–CUT OATS

• 1 part steel–cut oats

• 4 parts water

Bring water to a boil. Add oats and reduce to a simmer. Simmer 20–25 minutes or until desired consistency.

Chef Note: Soaking steel–cut oats overnight will speed up the cooking time.

Steel–Cut Oats with Balsamic Fig Reduction

Hearty oats are a perfect start to the day. This recipe twists tradition with a sweet and tangy balsamic–honey reduction in lieu of the oft–favored brown sugar. If you find yourself with extra balsamic fig reduction, try drizzling it over grilled lamb chops or vanilla bean ice cream!

Yield: 4 servings

Prep Time: 15–20 minutes

Cook Time: 30 minutes

INGREDIENTS

• 1 cup steel–cut oats

• 4 cups water

• ½ teaspoon kosher or sea salt

• 3 cups balsamic vinegar

• ¼ cup honey

• ⅓ cup quartered dried figs

PREPARATION

Whisk oats into 4 cups of rapidly boiling water. Add salt and reduce heat to simmer. Cook for 30 minutes, stirring occasionally. Meanwhile, in a small pot over medium–low heat, combine balsamic vinegar, honey and figs. Reduce until liquid has reached about 1 cup (about ⅓ the original volume). Remove from heat and let cool.

Drizzle balsamic fig reduction over finished oatmeal and serve.

Mushroom Risotto with Steel–Cut Oats

Make steel–cut oats the star of a savory entrée with this sumptuous mushroom risotto.

Yield: 4 servings

Prep Time: 15 minutes Cook Time: 35–40 minutes

INGREDIENTS

• 4 tablespoons butter

• ½ yellow onion, minced

• 6 ounces button mushrooms, divided

• 1 cup steel–cut oats

• 6 ounces white wine

• 4 cups chicken stock

• 4 ounces shredded Parmesan cheese

• ¼ bunch parsley, chopped

• Salt and pepper, to taste

PREPARATION

In a straight–sided sauté pan, melt 1 tablespoon butter. Add onions and sauté until translucent, about 3–5 minutes. Dice ⅔ of the mushrooms and slice the remaining ⅓. Add diced mushrooms to the onions and continue to cook over medium heat until all of the mushroom liquid has evaporated. Add oats and gently toast for 1–2 minutes. Add white wine and cook, stirring constantly, until the wine is completely absorbed. Add 1 cup of chicken stock and cook until it is completely absorbed, then continue this process with remaining stock until the oats are cooked and have a creamy consistency.

Add Parmesan cheese, remaining butter and salt and pepper to taste. Stir until the cheese is completely melted, then finish with chopped parsley.

In a separate pan, sauté sliced mushrooms until golden brown.

Spoon finished risotto onto a plate and serve hot, topped with sautéed mushrooms.

It’s a Bean Thing

Beans and other legumes are some of our bulk section besties. For one, beans of all sorts supply an all–star assortment of nutrients known to boost heart health and are packed with filling soluble fiber. For two, they’re downright delicious in soups, salads and more.

Pinto Beans: A 1–cup serving tips in at just under 240 calories with more than 14 grams of fiber, which is more than 50% of the Daily Value.

Black Beans: Another fiber powerhouse, black beans have a special plant pigment in their skin giving them a rich supply of antioxidants.

Garbanzo Beans: A.k.a. chickpeas, these beans boast 12 grams of fiber in 1 cup cooked with only 260 calories per serving. Each cup also supplies 70% of folate needs, a B vitamin involved in heart health and healthy pregnancy.

Lentils: One cup of cooked lentils has only 230 calories and more than a dozen essential nutrients at more than 20% of your needs. Lentils also supply a whopping 60+% of fiber, 90% of folate and 20% of vitamin B6 needs per cup.

Basic Bean & Legume Recipes

BEANS & CHICKPEAS (GARBANZO BEANS)

• 1 part beans or chickpeas

• 4 parts water

• Salt to taste

Sort beans to remove any stones or debris. Rinse. Place in a pot with water, bring to a boil and then turn down to a gentle simmer. Simmer 2½–3½ hours or until tender. Season with salt after the beans/ chickpeas are cooked.

Chef Note: Add flavor to your beans, peas or lentils by boiling with aromatics (bay leaf, garlic clove, onion, whole spices, etc.) tied in cheesecloth.

LENTILS & SPLIT PEAS

• 1 part lentils or split peas

• 3 parts water

• Salt to taste

Sort lentils or split peas to remove any stones or debris. Rinse. Add to a pot with water, bring to a boil and then reduce to a gentle simmer. Simmer until tender. Season with salt after cooking.

• Red Lentils: 7–10 minutes

• Yellow Lentils: 15–20 minutes

• French Lentils: 25–30 minutes

• Split Peas: 30–40 minutes

Chef Note: Be patient—cooking at too hard of a simmer will cause lentils and split peas to break up. If using in a salad, let cool completely before handling to limit crushing.

Lentil Salad with Garden Vegetables

Hearty lentils and flavorful balsamic vinaigrette complement a variety of fresh vegetables in this light and healthy salad.

Yield: 6 servings

Prep Time: 15 minutes

Cook Time: 25 minutes

INGREDIENTS

• 10 ounces lentils, uncooked

• 1 tablespoon olive oil

• ½ yellow onion, large diced

• 1 carrot, cut in 2–inch pieces

• 1 stalk celery, cut in 2–inch pieces

• 1 bay leaf

• 2 cloves garlic, crushed

• 1 cup cherry tomatoes, quartered

• 1 cup cucumber, peeled, deseeded and medium diced

• 1 cup shredded carrots

• ½ small red onion, julienned

• 2 tablespoons Italian parsley, minced

• ½ cup balsamic vinaigrette

PREPARATION

Place dry lentils on a low–sided baking sheet. Pull lentils from one side to the other in small quantities to check for small stones or debris, then rinse with water and drain.

Heat a medium pot over medium–high heat. Add the olive oil and sauté the diced onion, chopped carrot and celery, bay leaf and garlic for 5 minutes.

Add lentils and enough water or broth to cover the lentils by 1–2 inches. Bring to a gentle simmer and reduce heat to medium–low. Cook for about 25 minutes, stirring gently every 5 minutes, until lentils are softened but retain their shape. Add additional water or broth as needed to keep lentils submerged.

When lentils are done, strain in a colander and lay on lined baking sheet to cool. Remove the vegetables and bay leaf from the lentils and discard. Combine cooled lentils with remaining ingredients in a large bowl. Gently stir until dressing is fully incorporated, then serve.

Tuscan Chicken & White Bean Soup

This simple yet flavorful soup is a delicious and healthy way to use up leftover chicken.

Yield: 2–4 servings

Prep Time: 5 minutes

Cook Time: 30 minutes

INGREDIENTS

• 1 tablespoon extra virgin olive oil

• ½ yellow onion, small diced

• 1 small carrot, peeled and sliced

• 1 small celery stalk, sliced

• 1 clove garlic, sliced

• 8 ounces dry cannellini beans, sorted and rinsed

• 3–4 cups chicken broth

• 1 cup rotisserie chicken, pulled or diced

• Salt and pepper to taste

• 1 cup kale, chiffonade

• 2 tablespoons pesto

PREPARATION

In a medium sauce pan, heat olive oil over medium heat. Add onion, carrot and celery and sauté until translucent and fragrant. Add garlic and cook 2 more minutes. Add cannellini beans and 3 cups chicken broth and bring to a simmer. Simmer beans for 1½—2 hours. When the beans are tender, add the chicken meat and bring back to a simmer. Add additional broth if the soup is too thick. Season to taste with salt and pepper. Add kale and cook 5 more minutes.

Remove from heat and serve with a dollop of pesto.

Aw, Nuts!

Not just a great snack on the go, nuts and seeds are also delicious, healthy and incredibly versatile. Enjoy their wealth of nutrients (like the minerals, zinc and selenium, heart–healthy fats and vitamin E, just to name a few) in salads, baking, DIY trail mix and more.

Pumpkin Seeds: One ounce of pepitas (a.k.a. pumpkin seeds) offers about 15% of copper, zinc and iron needs plus 40% of magnesium needs in 160 calories. All of these minerals play a crucial role in muscle contraction and energy use, especially during exercise.

Sunflower Seeds: Out of the shell, 1 ounce supplies 25% of copper and 30% of selenium needs, two trace minerals that play an integral role in muscle antioxidant protection systems. You also get 80% of vitamin E needs, another antioxidant.

Cashews: Each ¼–cup serving of cashews provides 220 calories and heart–healthy monounsaturated fats, plus 90% of copper needs and more than 20% of manganese and zinc needs, trace minerals with important roles in cellular health.

Walnuts: Studies show that eating walnuts helps lower circulating levels of cholesterol and potentially heart disease risk. A 1–ounce serving comes with 180 calories and 18 grams of fat, which is predominately the plant–form of omega–3s called ALA.

Almonds: Every 1–ounce serving of almonds supplies 10% of fiber and zinc needs, 25% of magnesium needs (a mineral vital in muscle work) and a substantial dose of vitamin E.

Flax Seeds: These seeds are most noted as a non–seafood source of omega–3s called ALA. Each 1–ounce serving supplies 150 calories, more than 6 grams of ALA and about 10 times more lignans that act as antioxidants than many other seeds and vegetables.

How to Toast Nuts & Seeds

Heat oven to 300°F. Lay nuts or seeds in an even layer on a lined baking sheet. Cook, stirring every 10 minutes and pulling nuts or seeds from the edges to the middle, until golden brown, 15–25 minutes. If using convection, stir every 5–7 minutes for even browning. Nuts and seeds will continue to brown after they are removed from the oven (especially in a large batch), so pull from the oven when they’re a shade or two lighter than desired.

Chef Note: For added flavor, lightly coat nuts or seeds in oil and toss with your favorite spices before placing in the oven. Some good choices include cumin, cayenne, paprika, coriander, black pepper, etc. Season with salt while still hot so it sticks.

Pistachios: Like many nuts, pistachios have heart–healthy monounsaturated fats which have been shown to help lower levels of artery–clogging LDL cholesterol levels.

Avocado Pesto

This simple and flavorful avocado pesto makes a delicious spread for tartines stacked with fresh turkey, radishes and microgreens, or your own favorite toppings.

Yield: 1 pint

Prep Time: 10 minutes

INGREDIENTS

• 2 bunches basil, stemmed

• ¼ cup toasted almonds

• 2 cloves garlic

• ¼ cup grated Parmesan cheese

• ¾ cup olive oil

• 1 avocado, diced

• 1 lemon, zested

• Salt and pepper to taste

PREPARATION

Add basil, toasted almonds, garlic and Parmesan cheese to a blender and begin to blend on medium–high speed. Slowly add olive oil until ingredients move freely in the blender, scraping down the sides as necessary. When all of the oil is incorporated, add avocado and puree an additional 5–10 seconds, or to desired consistency. Fold lemon zest into pesto and adjust seasoning with salt and pepper to taste.

Fudge Two Ways

For decadent fudge in a variety of flavors, customize this simple recipe with your own favorite mix–ins—it can even be made in the microwave in a pinch!

Yield: 8–10 servings

Prep Time: 15 minutes, plus 2 hours chilling

Cook Time: 15 minutes

INGREDIENTS

Fudge Base:

• 3 cups semi–sweet chocolate chips

• 1 can (14 ounces) sweetened condensed milk

• 2 tablespoons unsalted butter, cubed

• 1 teaspoon vanilla extract*

• ¼ teaspoon sea salt

For Cranberry Fudge, add:

• ½ cup dried sweetened cranberries

• ¼ cup toasted sliced almonds

For Nutty Fudge, add:

• ¾ cup walnut pieces

PREPARATION

Line an 8–9–inch square baking pan with parchment paper, allowing excess to hang outside the pan. Spray with nonstick spray and set aside.

If using the stove, heat chocolate chips, sweetened condensed milk and butter in a medium saucepan over low heat. Stir constantly until all chocolate is melted, then fold in vanilla and sea salt.

If using the microwave, place chocolate chips, sweetened condensed milk and butter in a microwave–safe bowl and heat gradually, stirring at frequent intervals, to make sure the chocolate is fully melted and tempered. Fold in vanilla and sea salt.

After chocolate chips are fully melted, fold in your chosen flavor additions. Pour fudge into the pre–lined pan and top with your choice of garnish (caramel, chocolate drizzle, crushed candy, nuts, etc.). Refrigerate for at least 2 hours, or until firm.

Once chilled, lift fudge out of pan using excess parchment, peel off parchment and cut into squares. Fudge can be kept in refrigerator for up to 5 days.

*See page 17 for how to make vanilla extract from bulk vanilla beans.

Tea Party

From green tea to chamomile to earl grey, you’ll find a wide range of premium loose leaf teas in our bulk section. Both flavorful and calorie–free, tea is one of the most popular drinks in the world. Stock up on your favorites or have fun mixing your own tea blend.

Black Tea: Fermented tea leaves which turn black in the process offer new catechins. These powerful antioxidants protect heart health by keeping LDL cholesterol from damaging artery walls. Black tea has more caffeine than green tea, but less than coffee.

Herbal Teas: The likes of Echinacea, chamomile and hibiscus teas come from plants’ leaves, as well as some being made from seeds, stems and even roots. Herbal teas supply antioxidants but in lower amounts.

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.

Selection of teas varies by store.

Tea Time Tips

When shopping for loose leaf tea, look for large, whole leaves without a lot of dust or broken pieces. Note that there are different styles and colors of tea leaves depending on the type and processing.

HOW TO BREW:

In general, lighter teas will need lower temperatures and shorter steep times, while black teas take hotter temperatures and steep longer. For the best cup, start with fresh filtered water, and do not boil or reheat. Follow these basic guidelines for best results:

• Herbal Tea: 200–212°F for 3–5 minutes

• Black Tea: 200–212°F for 3–5 minutes

• Green Tea: 160–180°F for 1–3 minutes

SHELF LIFE:

While loose leaf tea has a good shelf life, it is best to use the tea within a few months. Store in an airtight container in a cool, dark area.

Spice of Life

Creating big, bold flavors in your home cooking is as simple as choosing the right spices. Along with adding to all sorts of sweet and savory recipes, spices are also great for making your own rubs. For a pinch or a pint, find a variety of fine herbs and spices in our bulk section.

Herbs and spices offer a wealth of health benefits thanks to the rich content of plant compounds called phytonutrients. Dried herbs (plant leaves like basil) and spices (plant seeds, bark or roots such as cumin and pepper) pack intense flavor and are virtually calorie–free.

Mocha Pepper Rib Rub

The strong flavor of freshly ground coffee lends itself to sweeter meat like pork ribs, creating a beautiful balance for the barbecue.

Yield: 1½–2 cups

Prep Time: 15 minutes

INGREDIENTS

• 1¼ cups coffee beans

• 2 tablespoons black peppercorns

• 2 teaspoons pink peppercorns

• 3 star anise

• ¾ cup packed brown sugar

• ¾ cup smoked sea salt

• 2 teaspoons cocoa powder

PREPARATION

Using a spice grinder or mortar and pestle, separately grind coffee beans, black peppercorns, pink peppercorns and star anise to a medium coarseness. Transfer to a mixing bowl with remaining ingredients and stir to combine.

Sweet & Salty Seafood Rub

A play on classic gravlax, this brightly flavored rub is great for applying to your favorite fish before it hits the grill.

Yield: ¾ cup

Prep Time: 10 minutes

INGREDIENTS

• 1 tablespoon fennel seeds

• 2 tablespoons white peppercorns

• 1 teaspoon juniper berries

• 1 bay leaf

• 1 tablespoon dried dill weed

• 2 teaspoons smoked paprika

• 1 tablespoon smoked salt

• ¼ cup packed brown sugar

PREPARATION

Toast fennel seeds in a small, dry skillet over medium heat, shaking often, for about 1–2 minutes or until fragrant. Let cool.

Finely grind fennel seeds, white peppercorns, juniper berries and bay leaf in a spice grinder or mortar and pestle. Transfer to a small bowl and stir in remaining ingredients.

Lemon Pepper Rub

Lemon pepper is a common flavor combo and with good reason! The citrusy lemon and smoky black pepper brighten up mild proteins like chicken and add great zest to grilled veggies.

Yield: ½ cup

Prep Time: 5 minutes

INGREDIENTS

• 3 tablespoons fresh cracked black pepper

• 1 tablespoon granulated garlic

• 1 tablespoon onion powder

• 1 tablespoon refined sea salt

• Zest of 2 lemons

PREPARATION

Combine all ingredients in a bowl, and mix thoroughly. Store in an airtight container until ready to use.

For chicken, sprinkle on generously and rub to adhere spices to the meat. Let sit for 10–15 minutes, then grill or roast as desired.

For vegetables, lightly coat with oil and toss with the Lemon Pepper Rub, then grill or roast immediately.

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