Natural Grocers® Supplement Guide

Learn the real A, B, Cs of vitamins and supplements and how they can assist in promoting health through the everyday challenges we all encounter. Whether you’re a supplement novice or a pro, you’re sure to discover something new! YOUR TRUSTED SUPPLEMENT GUIDE

You’d have to drink about 7 cups of orange juice to get 500 mg of Vitamin C.

RECIPES INSIDE

And you’d have to eat more than 5 cups of sliced strawberries to get 500 mg of Vitamin C.

At Natural Grocers ® , we have over 5,000 SKUs of the highest quality vitamins and supplements, the largest selection (to our knowledge) in a brick-and-mortar location! But… that’s a lot to sort through when trying to match your everyday needs with so many options. Enjoy your food; supplement the rest is our motto! Make it your own with this handy guide designed to help you

cut through the overwhelm of where to begin. Whether you’re a supplement novice or a pro, you’re sure to discover something new!

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TABLE OF CONTENTS

PEELING BACK THE LAYERS: THE UN-JUICY TRUTH ABOUT FRUITS & VEGGIES ................................................................ 4 UNVEILING A CONCERNING LANDSCAPE: THE RISK OF COUNTERFEIT SUPPLEMENTS ONLINE.............................. 6 DIETARY SUPPLEMENT STANDARDS............................................................................................................................................................. 8 DIETARY SUPPLEMENTS....................................................................................................................................................................................... 9 FOUNDATIONAL FIVE........................................................................................................................................................................................... 10 WEIGHT MAINTENANCE...................................................................................................................................................................................... 12 ROASTED VEGGIE DETOX BOWL .................................................................................................................................................................. 13 IMMUNITY................................................................................................................................................................................................................... 14 WARMING IMMUNE SOUP ................................................................................................................................................................................. 15 DIGESTION.................................................................................................................................................................................................................. 16 SIMPLE KIMCHI ........................................................................................................................................................................................................ 17 ENERGY......................................................................................................................................................................................................................... 18 ORGANIC SPICED EGGS & TOMATOES (SHAKSHUKA) ...................................................................................................................... 19 SLEEP.............................................................................................................................................................................................................................. 20 WARM SPINACH SALAD WITH SHRIMP, BACON & WHITE BEANS ............................................................................................... 21 MOOD............................................................................................................................................................................................................................ 22 MEDITERRANEAN TINNED FISH BOARD FEATURING SARDINE PATE ....................................................................................... 23 HAIR, SKIN & NAILS................................................................................................................................................................................................ 24 GOOD4U SM PUMPKIN SPICE LATTE................................................................................................................................................................ 25 MEN’S HEALTH.......................................................................................................................................................................................................... 26 WEST AFRICAN CHICKEN, SWEET POTATO & PEANUT STEW........................................................................................................ 27 WOMEN’S HEALTH................................................................................................................................................................................................. 28 SUPERFOOD BERRY SALAD WITH TURMERIC GINGER DRESSING.............................................................................................. 29 PRENATAL & POSTNATAL.................................................................................................................................................................................... 30 SIMPLE ONE-POT LEMON & HERB BUTTER COD WITH RICE ......................................................................................................... 31 KIDS’ HEALTH............................................................................................................................................................................................................ 32 HEART-SHAPED PANCAKES WITH ORGANIC STRAWBERRY PURÉE........................................................................................... 33 INFANT HEALTH....................................................................................................................................................................................................... 34 NUTRITIONAL HEALTH COACHES.................................................................................................................................................................. 35

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The Un-Juicy Truth About Fruits & Veggies PEELING BACK THE LAYERS: Imagine the delight of biting into a perfectly ripe peach or the feel-good vibes that

radiate from a brightly colored salad bowl. These foods that Mother Nature provides not only tantalize our senses but are our go-to sources for the essential nutrients we need to feel vibrantly healthy. But let’s sprinkle a pinch of modern reality onto that salad bowl and dig into the roots of a growing concern. A mounting body of scientific research reveals a bitter truth: Our beloved fruits and veggies have been losing their nutritional prowess over the last 70 years. But why?

The Slow Decline The evidence points to a decline in essential nutrients in fruits, veggies, and grains compared to a few decades ago. These include vitamin C, calcium, iron, riboflavin, and protein, and historical data suggests that median declines in minerals, vitamins, and protein range from five to 40 percent or more, especially in vegetables. The culprits? Intensive farming practices, soil depletion, and even the varieties we choose to cultivate, prioritizing yield, size, and sweetness over nutritional density. So, where does that leave our smoothie bowls and rainbow salads in the nutrient-density spectrum? A tad paler, it seems.

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For references, email customerservice@naturalgrocers.com

The Supplement Sprinkle Incorporating quality supplements into our daily routine can help bridge this nutrient gap, supporting the many biological processes that promote health. Whether it's the “sunshine vitamin” D, which is scarce in winter, or B12, which can be elusive for our plant-based warriors, supplements help to ensure that your nutrient intake is not left up to chance. We will always advocate for eating more organic fruits and vegetables—the evidence strongly supports that consuming five or more servings per day promotes health, but supplements can fill nutritional gaps, ensuring that we’re getting optimal amounts of the nutrients we need to thrive. We consider supplements as companions, not replacements, to our leafy greens and fruity favorites.

So, strive for a balanced plate brimming with a colorful array of nature's best, and let supplements fortify and optimize your nutrient intake. As we like to say: Enjoy your food and supplement the rest!

Explore These Pages to Discover More In this booklet, you’ll learn about our “Foundational 5-to-Thrive” Supplements. You’ll also find pages of nutrient-dense recipes, paired with supplement suggestions, to support your health journey through all seasons of life.

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UNVEILING A CONCERNING LANDSCAPE:

THE RISK OF COUNTERFEIT SUPPLEMENTS ONLINE

Navigating the online ocean of dietary supplements reveals a disconcerting undertow of counterfeit products, even in the seemingly safe harbors of widely trusted platforms. Reputable brands have discovered counterfeit online sellers over the past several years, and, to make matters worse, these counterfeiters have made false claims that pose risks to consumers, such as claiming that products are free of known allergens.

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Incidents like these are why it’s more important than ever to be vigilant stewards of our own supplement choices, and, as a retailer, we also see it as our responsibility to continue upholding the highest standards of integrity. Natural Grocers ® has always rooted its values in unyielding quality and consumer safety, embodying a steadfast shield against the perplexities of online supplement shopping. Our shelves are, in fact, safe harbors of vitamins and supplements whose quality and authenticity we verify. All the supplements we carry comply with current Good Manufacturing Practices (cGMPs), and the vast majority are manufactured in third-party GMP-certified facilities. With us, you embrace not only the health-supporting benefits of quality supplements but also the mental ease conferred by transparency, trust, and an educated Crew passionately committed to sharing their knowledge. Counterfeit incidents, both past and potential, cast a long shadow over online supplement shopping, but remember: When you choose Natural Grocers, you’re opting for authentic value. You’re choosing a place where quality is never compromised, where your health is revered, and where the wellness journey is a shared venture with a team that prioritizes you, our valued customer. It’s All In The Details Our commitment to quality means that our quality assurance team holds a magnifying glass to every supplement ensuring it does not contain any of the ingredients we have deemed to be of questionable quality or safety, and to ensure it meets our unrivaled quality standards. Unsurpassed quality means that the latest supplement craze may not pop up in our stores as soon as you hear of it—the review process takes time—but the products you find on our shelves are the absolute best you can buy. From essential vitamins and minerals to botanicals and herbs to homeopathic remedies, and everything in between, the keys to your health are lining our shelves. NATURAL GROCERS COMMITMENT TO YOU

When it comes to quality vitamins and supplements, we don’t just talk the talk—we research, comb through, and deliberate over each ingredient allowed in the supplements we carry on our shelves. We never take lightly the fact that you’ve trusted us with your health— and that’s why all the supplements we carry go through a rigorous screening process by our quality standards experts. If we won’t take it, you won’t find it here. It’s why we maintain an ever-growing list of Things We Won’t Carry and Why, containing the most problematic supplement ingredients, many of which are still commonly found in formulas at other retailers and online—but never here. Your Health, and the Quality of the Supplements You Take, Are Our Priority

*Staffing and availability of Nutritional Health Coaches varies by location.

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DIETARY SUPPLEMENT STANDARDS

We’re passionate about your health and the quality of the supplements you take to support it. That’s our top priority, and it’s why we only stock products we know to work—free from synthetic colors, artificial flavors and sweeteners, and other problematic ingredients. With over 5,000 SKUs, we offer the largest selection of high-quality vitamins and supplements in a brick-and-mortar location, providing you with a wealth of choices to support your unique wellness goals. Even better? In our stores, you’ll find support from our Nutritional Health Coaches*, extensive educational literature on a broad range of health-related topics created by experts on our Nutrition Education Team, and help from our knowledgeable Crew members, who receive ongoing training and education from experts in the field. We believe that nutrition education and health go together like a lock and key—unlocking your vitality.

*Staffing and availability of Nutritional Health Coaches varies by location

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DIETARY SUPPLEMENTS

The keys to your health are literally lining our shelves, and are yours for the taking, well, buying. All our supplements must comply with current Good Manufacturing Practices (cGMPs) established by the FDA. We screen high-risk ingredients, requiring a certificate of analysis for products at higher risk for contaminants, such as heavy metals, pesticides, PCBs (polychlorinated biphenyls), and dioxins. And to ensure accuracy in labeling, we periodically send products to third-party labs for testing. So, whatever health goal you’re looking to support, you can depend on the quality and excellence of our wide selection of essential vitamins and minerals, herbs, phytonutrients, amino acids, homeopathic remedies, and more.

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Foundational Five. Let us paint you a picture of health, where everything works harmoniously throughout the body. Energy levels are sustained and optimal, brain fog feels a million miles away, and stress is so, well, yesterday. The Foundational 5-to-Thrive Supplements may help you achieve this reality. These are nutrients that we believe everybody needs to thrive; they are foundational nutrients that play fundamental roles in the normal functioning of our bodies, and most of us simply don’t get optimal amounts of them from our diets. That’s where supplements come in— they help us shift from just surviving to thriving. Let’s meet the Foundational 5!

MIND YOUR NUTRITIONAL GAPS WITH A MULTIVITAMIN. *

Life’s challenges, from stress to dietary choices, can make it hard to get the nutrition you need to thrive. That’s where the multifaceted multivitamin comes in. Multivitamins help fill in the nutritional gaps for many of the key nutrients that are foundational to building health and wellbeing, including the B vitamins, vitamins A, C, D, and E, phytonutrients, and minerals like zinc, iodine, and selenium.

STRENGTHEN YOUR RESILIENCE AND FOUNDATIONAL HEALTH WITH MAGNESIUM. Magnesium is marvelous for maintaining a healthy mood, memory, and muscles. Playing a foundational role in more than 600 biochemical processes, it supports heart health, healthy blood pressure, bone health, respiratory function, healthy blood sugar and insulin levels, joint health, athletic performance, and energy production, just to name a few. *

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

BUILD A HEALTHY FOUNDATION FOR BRAIN AND CARDIOVASCULAR HEALTH WITH EPA AND DHA. A thinking brain needs the omega-3 fats EPA and DHA. In fact, your brain and eyes require them to function, making vision, learning, attention and focus, memory and concentration, and positive thoughts possible. They also keep your cardiovascular system in tip-top shape by supporting flexible arteries, healthy blood flow, healthy blood pressure, and healthy blood lipid levels. And they are absolutely necessary to support a healthy inflammatory response.

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DEPEND ON VITAMIN D TO SUPPORT IMMUNITY AND VITALITY. Vitamin D is necessary for “immune competence,” the body’s ability to support a balanced immune response, ensuring the immune system doesn’t over- or under-react. Vitamin D also champions whole-body health, playing a critical role in bone health and muscle maintenance, helping us stay agile as we age. Breast, colon, cardiovascular, and respiratory health are also dependent on vitamin D. Not to mention, optimal levels are key to supporting learning, mood, and memory. *

SUPER CHARGE YOUR HEALTH WITH SUPER NUTRIENTS.

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Take your health a step further and truly customize your goals with something we like to call Super Nutrients. Whatever your health quest, Super Nutrients will help you superpower it. They’re as diverse as your health goals may be and include CoQ10, garlic, beets and greens, milk thistle, turmeric, and more. What they all have in common is that they hold the potential to help you achieve your unique health objectives. To learn more, take the Super Nutrient Quiz on our website to tailor your supplement routine to your specific needs.

NaturalGrocers.com/ foundational-5

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Every body shouldn’t weigh the same! But maintaining the healthy weight that best suits your vibrant self is a strategy the right lineup of supplements can support. Whether you’re looking to maintain a healthy appetite or want to promote your body’s healthful use of fat for energy, here are some MVPs of the healthy weight maintenance game. WEIGHT MAINTENANCE *

Natural Grocers ® Brand MCT Powder. MCT is the MVP for supporting a healthy metabolism, blood sugar balance, and efficient ketone production. This (ketone production) promotes metabolic flexibility, enabling your body to transition from carbohydrate metabolism to fat metabolism. Natural Grocers Brand Berberine. This plant compound promotes healthy blood sugar balance, healthy insulin sensitivity, and weight management. It also supports already normal cholesterol levels. Natural Grocers Brand Alpha Lipoic Acid. You can call it ALA for short! It promotes normal energy production and proper glucose metabolism by supporting the health of our mitochondria, the energy producing parts of the cell. L-Carnitine. This non-essential amino acid is essential for helping keep your healthy weight maintenance goals on track. It supports the body’s healthful use of fat for fuel, as well as exercise performance, recovery, and muscle tissue repair.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Pizza Bowl SERVES: 4 TOTAL TIME: 50 MINUTES

INGREDIENTS 1 pound ground Italian sausage

1 cup thinly sliced organic mushrooms 1 organic bell pepper (any color), diced 2 cloves organic garlic, minced 1 tablespoon Natural Grocers ® Brand Organic Extra Virgin Olive Oil 1 (12-ounce) bag frozen organic riced cauliflower (or for a higher-carb, grain version, sub 3 cups cooked organic rice) 1 teaspoon Natural Grocers Brand Bulk Organic Italian Seasoning 3/4 tablespoon Natural Grocers Brand Bulk Real Salt 1/2 teaspoon Natural Grocers Brand Bulk Organic Onion Granules 1 cup Organic Pasta Sauce (any flavor)

1 1/2 cups Natural Grocers Brand Organic Mozzarella Cheese Shreds 1/2 cup Natural Grocers Brand Organic Parmesan Cheese Shreds Optional add-ins: Organic greens such as spinach or kale Pepperoni slices Natural Grocers Brand Sliced Olives (Kalamata or black) Organic feta crumbles Organic tomato slices Organic basil Minced organic chives or organic parsley, for garnish INSTRUCTIONS 1. Preheat the oven to 350° F.

Pizza night just got a fun and healthy upgrade! These easy pizza bowls have all the cheesy, saucy goodness your family loves—without the crust. They’re loaded with veggies, savory meat, and melty cheese, making them a delicious low-carb twist on traditional pizza. Simple to make and easy to customize, everyone can build their own bowl just the way they like it!

2. Add the sausage to a skillet set over medium heat. Gently break the sausage apart and cook, stirring every few minutes, until nicely browned. Use a slotted spoon to transfer the browned sausage from the skillet to a paper towel-lined plate. Drain all but approximately 1 tablespoon of the grease and place the skillet back over medium heat. 3. Add the mushrooms and pepper to the hot skillet and sauté, stirring frequently, until the liquid from the mushrooms evaporates and the vegetables are tender, 7-8 minutes. Stir in the garlic and cook for another 2 minutes, or until the garlic is fragrant. 4. Drizzle the olive oil over the vegetable mixture and stir in the riced cauliflower or cooked rice. Add the seasonings and cook, stirring frequently, until riced cauliflower is cooked through, 8-9 minutes (if you are using cooked rice, it is not necessary to cook for this long). If using organic greens, add them to the skillet, cover and let wilt for approximately 2 minutes. Gently stir to combine. 5. Divide the vegetable-cauliflower rice mixture among four oven-safe bowls. Top with cooked sausage, optional add-ins, pasta sauce, and cheeses. Place bowls on a baking sheet and set in the oven to bake until cheese is melted, bubbly, and lightly browned, about 10 minutes. 13

Seasonal change is a fact of life—from the carefree warmth of summer to the cozy chill of winter, from rosy baby cheeks to eyes wise with time. In life’s seasons, our stress levels ebb and flow, environmental toxins are ever-present, and time weakens our defenses, making supporting a healthy immune response throughout our lives critical. Consider these supplements for promoting immune system competence in every season. IMMUNITY *

Natural Grocers ® Brand N-Acetylcysteine (NAC). It’s known to its friends as NAC and supports healthy levels of glutathione, which is necessary for a balanced immune response. It also promotes healthy mucous membranes, helping to maintain respiratory and bronchial health. Natural Grocers Brand Vitamin C. It really needs no introduction, but remember, this vitamin is an MVP for your immune system and your best ally when pollen is in the air! It can provide timely immune support, helping immune cells respond swiftly. Stress, inflammation and illness can severely deplete Vitamin C, so supporting healthy immune function with a Vitamin C supplement is key.

Natural Grocers Brand Vitamin D. It’s the “sunshine vitamin,” meaning levels can be low in winter when skies are gray. Supplementing with it during this time is essential for supporting a healthy immune and inflammatory response, but it’s also vital year-round to promote a balanced immune response. Zinc Lozenges.

Zinc promotes the health of T cells, a type of immune cell that is a critical player in a strong, robust immune response. Deliciously flavored and made to dissolve under your tongue, lozenges aren’t a hard pill to swallow. Natural Grocers Brand Quercetin & Zinc. This dynamic duo is, to your immune system, like the friend who’s always there for you. Zinc plays a critical role in supporting normal immune function, and cell-based studies suggest that quercetin helps transport zinc into immune cells more efficiently. Quercetin also promotes respiratory health and comfort during the changing seasons. Love learning about how to support immune competence? Here are five more supplements we recommend researching: Nature’s Way Umcka ® , Boiron ® Oscillococcinum ® , Oregano Oil, Echinacea, Goldenseal, and Mushrooms.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

INGREDIENTS 2 tablespoons Natural Grocers ® Brand Organic Extra Virgin Coconut Oil 1 medium organic onion, diced 2 tablespoons grated organic ginger 6 organic garlic cloves, minced ½ teaspoon Natural Grocers Brand Bulk Organic Ground Turmeric 2-3 teaspoons Natural Grocers Brand Bulk Organic Curry Powder ¼ teaspoon Natural Grocers Brand Bulk Real Salt 1-2 pinches Natural Grocers Brand Bulk Organic Red Chili Flakes (optional) 2 cups organic vegetable broth 1 pound organic sweet potatoes, scrubbed clean (or peeled) and cut into ½-inch cubes 1 small head organic cauliflower, cut into small florets (~4 cups florets) 1 organic red, yellow, or orange pepper, diced ½ (10-ounce) bag organic frozen chopped spinach 1 (13.5-ounce) can Natural Grocers Brand Organic Original Coconut Milk 1 (15.5-ounce) can Natural Grocers Brand Organic Garbanzo Beans, drained 8 teaspoons organic sweet white or chickpea miso INSTRUCTIONS 1. Heat a large soup pot over medium heat. Once hot, add the coconut oil and swirl to melt. Add the onion and sauté, stirring frequently until softened, about 8 minutes. 2. Add the ginger, garlic, and spices, stirring frequently until fragrant, 1-2 minutes. Add the vegetable broth and sweet potatoes, stirring to scrape any browned bits from the bottom of the pan. Increase the heat to bring the soup to a gentle boil, then cover the pot partway and reduce heat to maintain a simmer. Cook for 10 minutes, stirring occasionally. 3. Add the cauliflower and diced pepper, stir, cover the pot partway and simmer for 10 minutes. 4. Add the spinach, coconut milk, and garbanzo beans and simmer for 5-10 minutes, or until the vegetables are tender. 5. Remove the soup from the heat. Add 1-2 teaspoons of miso paste to each serving bowl, along with a few tablespoons of broth from the pot, and mix until smooth. Top each bowl with a serving of soup and stir well to

Warming Immune Soup This warming vegan soup is perfect for chilly days, especially in the thick of cold and flu season. It is loaded with immune-supportive spices, veggies, coconut milk, and probiotic-rich miso. It is a delicious way to stay well this winter! SERVES: 4 TOTAL TIME: 45 MINUTES

incorporate the miso mixture. Alternatively, mix all of the miso paste with about ½ cup of broth in a small bowl. Once smooth, pour into the soup pot and stir to incorporate.

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DIGESTION Did you know there are 10 times more microbial cells in your gut than in your whole body? That’s right—the total number of gut microbes is estimated to be around 100 trillion! The digestive system is a complex place, filled with diverse organisms that affect other critical functions, including your immune system and brain, which means supporting a thriving ecosystem in your gut is a big deal. This section of supplements is the A-team for helping maintain normal, healthy digestive functions and the diversity the microbiome requires to thrive! *

Prebiotics. The microflora in your gut are crucial for maintaining a healthy gut lining, synthesizing certain nutrients, promoting normal digestion, and supporting whole-body health. These microbes need nourishment, which is what prebiotic fibers are all about. Prebiotics act as food for beneficial gut microbes, keeping them, and your gut, happy. Probiotics. You’re probably familiar with this group of gut-supporting supplements, but did you know what a range of support they can provide? Probiotics promote microbial balance and regularity, healthy metabolism, positive mood, and they also produce vitamins, minerals, enzymes, and other molecules that support digestive health! Natural Grocers ® Brand Saccharomyces Boulardii . This probiotic yeast with the funny-sounding name is completely serious about promoting intestinal tract health! It possesses the superpower of surviving stomach acid to colonize the intestinal tract, supporting a healthy microbial balance in the gut, and helping stabilize the intestinal reaction to everyday stressors.

Natural Grocers Brand Super Enzymes. This comprehensive combination of digestive enzymes promotes the efficient breakdown of carbs, fats, and protein in the digestive tract. Natural Grocers Brand Bromelain. This enzyme comes from pineapple and helps to support healthy digestion— especially the breakdown of protein— when paired with your meal. Aloe Vera. This heat-loving succulent has been shown to support a healthy digestive system. Recent research shows that one of

the plant’s main components, polysaccharides, may promote the flourishing of beneficial gut bacteria, like Bifidobacterium and Lactobacillus .

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

INGREDIENTS 1 medium head organic cabbage

Simple Kimchi Kimchi is a source of probiotics, which are beneficial bacteria that help maintain the gut microbiome, supporting digetive health. Kimchi is a versatile condiment that pairs well with many types of foods. Try it alongside a stir fry, atop a rice or noodle bowl, with fried or scrambled eggs, sautéed greens, and/or slow-braised meats. SERVES: 1 QUART TOTAL TIME: 3 DAYS

¼ cup Natural Grocers ® Brand Bulk Refined Sea Salt 1 tablespoon organic garlic cloves, about 3-4 cloves 1 tablespoon organic ginger 1 teaspoon Natural Grocers Brand Bulk Organic Cane Sugar 2 tablespoons fish sauce 1 tablespoon Natural Grocers Brand Bulk Organic Red Pepper Flakes 1 organic daikon radish, peeled, halved lengthwise, cut into 1/4 slices 1 bunch organic scallions, ends trimmed and cut into on inch pieces 1 wide-mouth quart jar purified water INSTRUCTIONS 1. Cut the end off of the cabbage and remove the core. Cut crosswise into 2-inch strips. Place the cabbage in a large, wide bowl and add the salt. Use your hands to massage the salt into the cabbage until it starts to wilt. Cover with purified water and let it stand for at least 2 hours, up to 4 hours. 2. Meanwhile, combine the garlic, ginger, sugar, fish sauce, and red pepper flakes in the bowl of a food processor and pulse until the mixture is chunky, but well combined (alternatively, if you have a mortar and pestle, now is a good time to use it). Set aside until ready to use. 3. Drain and rinse the cabbage under cold water and let stand in a colander for 15 minutes. Rinse the bowl you used for salting the cabbage and set aside to use again. 4. When the cabbage has fully drained, squeeze out any remaining water and add it back to the bowl along with the radish, scallions, and seasoning paste. Wearing gloves (the pepper is hot and the fish sauce is pungent— wear gloves), gently massage the paste into the vegetables until they are well coated. Pack the kimchi into the clean jar, pressing down so any air bubbles escape, leaving about 2 inches of headspace. Secure a paper towel over the jar with a rubber band and let the jar stand at room temperature for 3-5 days (fermentation will happen more slowly at cooler temperatures, more quickly at warmer temps). Taste it after two days, and every day thereafter until it is to your liking. Place a lid on the jar and store in the refrigerator. Kimchi will keep in the refrigerator up to a month.

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Want to dance your way through the twists and turns of daily life with optimal energy levels? We do, too! Because when we’re supporting our body’s normal energy production, it makes everything a little brighter, more beautiful, and easier to manage. Maintaining the body’s joyful equilibrium and promoting optimal energy levels throughout the day is best assisted by dietary and lifestyle habits, including this lineup of foundational supplements. ENERGY *

Natural Grocers ® Brand B-Complex. B vitamins work together to convert the food we eat into the energy we need to be alive and thrive. But being insufficient in any of them can reduce energy production and leave you feeling tapped out. Optimal intake of B vitamins supports bright, sustained energy levels, which makes us want to do the happy dance. Acetyl L-Carnitine. This highly bioavailable form of carnitine supports energy production at its core level–cellular! It helps transport fat into the cellular energy powerhouse, the mitochondria, where it’s transformed into cellular fuel called ATP. It can also cross the blood-brain barrier, helping sustain normal neurotransmitter activity and scavenge free radicals, because this modified amino acid is a pro at supporting wellbeing.

Coenzyme Q10. When you’re in the know, you call this one CoQ10! It plays a crucial role in the process through which around 95% of cellular energy is produced, so when it comes to maintaining healthy energy levels, CoQ10 is an MVP. It also supports the health of our hearts, brains, nerve cells, and much more—but we produce less as we age, making supplementation important.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Espresso Energy Bites SERVES: 15-20 ENERGY BITES TOTAL TIME: 15 MINUTES These Espresso Energy Bites will give you a delicious little lift. Made with whole, real ingredients, they are a snap to put together and make a great snack. Not a fan of espresso? No problem! Just sub your favorite brewed Natural Grocers® Brand Organic Coffee and finely ground coffee for the espresso, or you can even sub decaf for a delicious treat without the buzz.

INGREDIENTS 7 large pitted Natural Grocers Brand Bulk Organic Medjool Dates, roughly chopped 6-8 ounces brewed Natural Grocers Brand Organic Espresso Roast 1 ¼ cups Natural Grocers Brand Bulk Organic Cashews, Pecans, or Almonds (or a combination) 1 teaspoon organic vanilla extract 2 tablespoons Natural Grocers Brand Bulk Organic Fine Shredded Coconut 1 1/2 tablespoons finely ground Natural Grocers Brand Organic Espresso Roast beans 1/2 teaspoon Natural Grocers Brand Bulk Real Salt ¼ cup Natural Grocers Brand Bulk Organic Fair Trade Semi-Sweet Mini Chocolate Chips (optional) Optional add-ins: Natural Grocers Brand Bulk Organic Cocoa Powder or Fine Shredded Coconut INSTRUCTIONS 1. Soak the dates in brewed espresso for 5 minutes (10 minutes if your dates are especially dry). Drain the dates and discard (or drink) the espresso. 2. Combine the nuts and dates in a food processor and process, stopping to scrape down the sides as necessary, until the mixture begins to clump together. Add the vanilla, coconut, ground espresso beans, and salt. Process until well incorporated. If adding chocolate chips, stir them in now. 3. Roll about 1 tablespoon of the “dough” into a ball. Repeat with the remaining dough. If you’d like, roll each ball in shredded coconut or dust with cocoa powder. 4. For the best taste, let the bites rest for at least an hour in the refrigerator to allow the coffee flavor to bloom and the flavors to meld. Store bites in the refrigerator for up to a week. 8

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Floating away into a peaceful night’s sleep can feel like an impossible dream in our ever-spinning world. Yet, quality ZZZs are essential to supporting our healthiest selves for many reasons, including cleansing the free-radical waste our brains pick up during the day, and supporting healthy aging. Weave more tranquility into your nighttime routine with the gentle support of these supplements formulated to encourage harmony with your natural rhythms. SLEEP *

Rest ZZZ™ Oral Strips. This balanced combo of L-theanine and melatonin helps your brain recognize it’s time for bed, supports deep relaxation while you sleep, and promotes refreshed, non-groggy mornings. Just dissolve a strip on your tongue and let the dreams begin! Natural Grocers ® Brand Melatonin. Out of touch with your regular sleep/wake cycle? Don’t “phone it in”—try melatonin! A little gland in our brains produces this potent free radical scavenger that plays a crucial role in many regulatory processes, including maintaining sleep cycle normalcy. Boiron ® SleepCalm ® . This homeopathic formula is designed to do precisely what its name says: help you relax into a calm night of sleep. It relieves “occasional sleeplessness, restless sleep, and intermittent awakening” exacerbated by life’s challenges, from jet lag to an overactive mind. Bonus: It’s non-habit forming and recommended for everyone 12 and up. Wishgarden Herbs Sleepy™ Nights & Fresh Mornings. This is a thoughtfully blended herbal approach for replacing the occasional sleepless night with calm, easy rest. Non-sedative, this proprietary blend is chosen so you wake up to fresh mornings—no grogginess involved.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

INGREDIENTS 4 strips Natural Grocers ® Brand Hickory Smoked Uncured Bacon 1 pound raw, peeled, and deveined shrimp, thawed 1 (14-ounce) can Natural Grocers Brand Organic Great Northern Beans, drained and rinsed Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper, to taste 2 tablespoons Natural Grocers Brand Organic Extra Virgin Olive Oil ⅓ cup minced organic shallots 2 cloves organic garlic, minced 1 tablespoon Natural Grocers Brand Organic Dijon Mustard 2 teaspoons Natural Grocers Brand Raw and Unfiltered Clover Honey ¼ cup Natural Grocers Brand Organic Apple Cider Vinegar 6 cups organic spinach INSTRUCTIONS 1. Heat a large skillet over medium heat. Add the bacon and cook, turning occasionally, until the bacon is crisp, about 10 minutes. Transfer the bacon to a paper towel-lined plate. Drain and reserve all but about 1 tablespoon of bacon grease from the pan. Set the reserved bacon grease aside. 2. Return the skillet to the burner and add the shrimp. Season with salt and pepper. Cook, stirring frequently, until the shrimp is just cooked through, 5-6 minutes. Add the beans, stir well, and cook until the beans are heated through, about one minute longer.. 3. Using a slotted spoon, transfer the shrimp and bean mixture to a large serving bowl or platter. Drain any shrimp juice from the pan and wipe the pan clean with a paper towel.. 4. Return the pan to the heat and add 2 tablespoons of the reserved bacon grease and the olive oil. Add the shallots and cook, stirring occasionally, until just translucent, about 2 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Turn the heat off and add the mustard, honey,

Warm Spinach Salad with Shrimp, Bacon and White Beans

SERVES: 4 TOTAL TIME: 30 MINUTES

Spinach is a good source of magnesium a mineral necessary for muscle and nervous system relaxation. This flavorful salad comes together quickly and makes a hearty, yet healthy, warm winter salad.

and apple cider vinegar. Whisk with a fork to combine. 5. Crumble the bacon while the shallot and garlic cook.

6. Add the spinach to the bowl with the shrimp and beans, then add the dressing and crumbled bacon. Mix the salad thoroughly with tongs, coating the spinach with the dressing and distributing the ingredients evenly. Taste and season with salt and/or pepper if desired. Serve immediately.

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Natural Grocers ® Brand Magnesium. We like to call this mineral “Mighty Magnesium.” And if you’re feeling stressed and overwhelmed, it’s a natural way to help ease tension and support a balanced mood. It’s also a helpful nutrient for attention, focus, and promoting a quality night’s sleep. Phosphatidylserine. It’s a mouthful, so call it PS to make it easier to remember. And you’ll want to remember this one, because studies have shown it supports feeling clear-headed, composed, and confident. A key player in intercellular communication, it also supports the normal activity of neurotransmitters associated with memory, learning, and mood. EPA & DHA. MOOD Don’t you love those days when the sunshine feels a little brighter, the birdsong sounds a little sweeter, and your gratitude for simply existing wraps around you like a warm embrace? The moments when your mood feels balanced and resilient are to be treasured, but we all know that life is a rollercoaster full of unexpected twists and turns. So, while nutritious food, joyful movement, and adequate sleep are important for maintaining our mental equilibrium, supplements can also be a vital piece of the puzzle. Here are some essentials for promoting a normal, healthy stress response and brain function to keep those good vibes coming. *

There’s nothing fishy about the assistance these omega-3 fatty acids, found in fish oil, offer your brain and mood. Fish oil has been shown to promote a healthy mood in children and adults and supports brain processes related to attention, learning, problem-solving, reasoning, and memory. Bonus tip: high DHA intake helps the brain adapt to stress and occasional anxiety. Lutein. Fun fact: How much lutein you have in your brain directly correlates with how well your brain will function throughout your lifespan! From birth to old age, this nutrient helps maintain and ensure optimal brain function.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Salmon Salad with Roasted Potatoes, Asparagus, and Horseradish Dill Sauce

INGREDIENTS 1 tablespoon Natural Grocers ® Brand Organic Extra Virgin Olive Oil 1 tablespoon organic butter or ghee 1 1/2 pounds pounds organic fingerling, red, or Yukon gold potatoes, cut into 1-inch pieces Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper 1 (10-ounce) package frozen salmon fillets, thawed 1/2 small organic lemon (use the other half for the sauce), thinly sliced 1 bunch organic asparagus (about 1 pound), ends trimmed and spears cut into 1 ½-inch pieces For the Horseradish Dill Sauce: 1/4 cup olive oil or avocado oil-based mayonnaise 1/4 cup plain unsweetened organic yogurt (dairy free works too) 1 tablespoon lemon juice (from the reserved lemon half) 1 teaspoon to 2 tablespoons prepared horseradish 1 teaspoon Natural Grocers Brand Bulk Organic Dill Weed or 1 tablespoon fresh organic dill Optional for topping: Natural Grocers Brand Bulk Organic Ground Smoked Paprika and/or organic fresh dill INSTRUCTIONS 1. Preheat oven to 400° F. Line a large baking sheet with parchment for easier cleanup. Mix the olive oil and butter or ghee together, gently melting the butter/ghee first if necessary. 2. Drizzle the potatoes with one tablespoon of the olive oil-ghee mixture and generously season with salt and pepper. Spread the potatoes over half of the baking sheet and roast for 20 minutes. 3. While the potatoes roast, make the sauce and prep the salmon and asparagus. Combine the sauce ingredients in a small bowl and whisk until smooth, starting with one teaspoon of horseradish and adding more to taste. 4. Pat the salmon fillets dry and drizzle each with a little of the olive oil-ghee mixture and spread it evenly over all sides of the fish. Generously season with salt and pepper. Drizzle the remaining olive oil-ghee over the asparagus and season with salt and pepper. 5. Once the potatoes have roasted for 20 minutes, toss them and move them all back to one side of the pan. Place the salmon, skin-side down, on the other half of the baking pan and place the lemon slices over the salmon. Spread the asparagus around the salmon. Roast for 10 minutes and then check for doneness; if not done, check salmon every minute or two until just cooked through and the potatoes are fork tender. 6. To serve, flake the salmon from the skin (discarding the skin) onto a serving platter and gently toss it with the asparagus and potatoes. Drizzle with the horseradish sauce and add a dusting of smoked paprika and fresh dill just before serving, if desired. 23

SERVES: 4 TOTAL TIME: 45 MINUTES

Omega-3 fatty acids found in wild-ocean fish are necessary for brain health including supporting mood. This dish is fresh and light and comes together easily, and cleanup is a snap because it is all baked on one pan. Win-win!

Beauty comes from within, they say, and when it comes to your healthy hair, skin, and nails, the right choice of supplements can support that extra dazzle. Acting as your internal beauticians, they promote your cells’ normal function and integrity, illuminating your vitality! Whatever your beauty goals, explore this list of nutrients that encourage your gorgeous self to shine. HAIR, SKIN & NAILS *

Natural Grocers ® Brand Vitamin C. “C” is for collagen! This essential vitamin promotes youthful, glowing, supple skin by supporting natural collagen production. It’s also an antioxidant, helping protect your skin from the free radicals it encounters in today’s high-stress, pollution-heavy world. Biotin. This B vitamin is critical for regulating many everyday functions in the body, including the breakdown of carbs, proteins, and fats, and it also plays a supporting role in maintaining healthy skin, hair, and nails. Natural Grocers Brand Multi-Collagen Peptides. Hack your coffee or enhance your morning smoothie with this easy-drinking, comprehensive formula

providing five types of collagen. Choose from vanilla, chocolate, or plain, and give your body the building blocks to maintain healthy hair, skin, nails, and joints. Natural Grocers Brand L-Glycine. This simple amino acid supports your health through its involvement in a range of essential biological processes, but we’re putting it here because it’s necessary for producing collagen, the protein that supports elasticity and strength in skin, hair, and nails. Glycine is also vital for producing glutathione, which supports normal detoxification and promotes healthy aging. So, think of this one as a foundation builder for maintaining the processes that illuminate your beautiful self.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

High Protein Chocolate Pudding SERVES: 4 TOTAL TIME: 20 MINUTES (NOT INCLUDING OPTIONAL EXTRA CHILL TIME) A delicious and fun way to get your chocolate fix and your protein at the same time! Protein intake is crucial for healthy skin, hair, and nails because it provides the building blocks like keratin and collagen needed for their structure and strength. In this recipe, cottage cheese and protein powder are blended into a creamy-smooth, protein-packed “pudding” and then covered with sweet and tangy raspberries and an easy to-make magic shell topping. Cracking into the chocolate top of this pudding is so satisfying, and the high protein content makes this snack great for hair, skin and nails.

INGREDIENTS For the Pudding:

1 cup organic cottage cheese 2 tablespoons of Natural Grocers ® Brand Chocolate Bone Broth Protein Powder or Plant Protein Powder 2 tablespoons Natural Grocers Brand Organic Grade A Dark Maple Syrup 1 ½ tablespoons Natural Grocers Brand Bulk Organic Cocoa Powder 1 ½ tablespoons Natural Grocers Brand Bulk Almond Butter For the topping: 1/3 cup Natural Grocers Brand Organic Frozen Raspberries, thawed 1/4 cup Natural Grocers Brand Bulk Organic Fair-Trade Bitter or Semi-Sweet Chocolate Chips 2 teaspoons Natural Grocers Brand Organic Extra Virgin Coconut Oil INSTRUCTIONS 1. Blend the cottage cheese, protein powder, maple syrup, cocoa powder, and almond butter in a food processor until smooth. If it looks gritty, blend some more. 2. Transfer the pudding to serving containers (parfait glasses, 4- or 8-ounce mason jars, teacups, ramekins, etc.). 3. Mash the raspberries a little and then use a fork or slotted spoon to divide them evenly among each serving of pudding, leaving as much raspberry juice behind as possible. Gently spread the raspberries to cover the pudding. 4. Melt the chocolate chips and coconut oil until smooth in the microwave in 15 second intervals, stirring between each interval, or in a double boiler on the stove top, stirring occasionally. Once the chocolate is smooth, use a spoon to drizzle a thin layer of chocolate over each serving, completely covering the raspberries. 5. Allow the pudding to cool in the freezer until the shell has firmed up, about 10 minutes. Or for a firmer textured pudding, allow it to cool in the refrigerator for at least an hour and up to five days. Crack the shell and enjoy!

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Men may find an ally in dietary supplements tailored to support the nuances of their unique biological requirements throughout the dynamic journey of manhood. Consider this lineup a companion team to a nutritionally balanced diet and healthy, active lifestyle, because there’s never a wrong time for a guy to take charge of supporting his vibrant self! MEN’S HEALTH *

Men’s Multivitamin. Choose a formula that’s focused on you, man! The ideal multivitamin should contain a comprehensive range of essential vitamins and minerals and tailored to your gender and age range. From antioxidant support and brain health to prostate health (look for selenium in your multivitamin)—multivitamins are a comprehensive way to make sure you’re filling in the gaps. Prostate Formula. Don’t leave your prostate in an unsupported state! Look for a formula that combines lycopene, a unique carotenoid, and stinging nettle, which provides inflammation modulation benefits, both of which play important roles in optimal prostate function. Natural Grocers ® Brand Zinc & Quercetin.

This dynamic duo pairs two nutrients that work better together. Studies show that zinc is necessary for the normal function of the male reproductive system, including sperm quality, and the potent free radical scavenger quercetin helps facilitate cellular absorption of zinc.

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For references, email customerservice@naturalgrocers.com

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.