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

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

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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 a number of essential nutrients in fruits, veggies, and grains, compared to their counterparts 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, 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 Five,” the supplements we recommend for everyone to thrive, and find pages of nutrient-dense recipes paired with supplement suggestions to support your health journey, through all the seasons of life.

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UNVEILING A CONCERNING LANDSCAPE:

THE RISK OF COUNTERFEIT SUPPLEMENTS ONLINE

Navigating through the ocean of dietary supplements online reveals a disconcerting undertow of counterfeit products, even amidst the seemingly safe harbors of widely trusted platforms like Amazon.com. Recently, for example, Fungi Perfecti, the entity behind the industry-leading brand Host Defense ® Mushrooms, unearthed multiple unauthorized sellers distributing counterfeit products under their name. These not only exhibited irregularities in packaging, but more alarmingly, tested positive for known allergens like soy and gluten, starkly deviating from the authentic gluten-free and soy-free formulations of genuine Host Defense products.

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This is just one example of the fraudulence in supplements being found in the online marketplace. Several reputable brands discovered counterfeit online sellers in 2023, and to make matters worse, these counterfeiters are making false claims that have risky repercussions for consumers. Incidents like these are the reason that 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 to uphold standards of the highest integrity. Natural Grocers ® perpetually roots 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 that are always third-party certified to guarantee Good Manufacturing Practice (GMP) and are verified for purity, identity, and potency. 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 sharing their knowledge. In light of these disconcerting revelations about counterfeit supplements online, remember: When you choose Natural Grocers, you are not merely selecting a product. You’re opting for authentic value, a place where quality is never compromised, where your health is revered, and where the wellness journey is a shared venture between you and 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 each step of formulation for every supplement we sell, scrutinizing every detail, from raw materials to purity testing methods, to ensure it meets our unrivaled quality standards. We also periodically conduct independent lab testing to ensure that the quality and potencies stated on labels are accurate. 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 will 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

We believe that supplements are one of the keys to good health, helping to unlock vitality and resilience. Because of this, we only stock products we know work, without questionable fillers, artificial colors, sweeteners, flavors, or other problematic ingredients. And with more than 5,000 unique products on our shelves, we have the largest selection of the highest quality vitamins and supplements in a brick-and-mortar location. Even better? In our stores, you will 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. 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, it’s our thing. Your health and the quality of the supplements you take are our top priorities. Our Crew is always in the know about nutrition and receives ongoing training from experts in the field. We only stock products we know to work—without questionable fillers, artificial colors, sweeteners and flavors, and other problematic ingredients. With over 5,000 SKUs, we have the largest selection of the highest quality vitamins and supplements in a real location. And, in our stores, you can actually find a real person in-the-know about all things health-related, right then and there, no weeding through the often questionable information found on the internet. We believe that health and supplements go together like a lock and key—unlocking your vitality.

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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, explore the Pick a Super Nutrient Quiz options on our website to tailor your Super Nutrient 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 maintenace game. WEIGHT MAINTENANCE

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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.

Roasted Veggie Detox Bowl Start the new year right with a healthy and delicious bowl of roasted vegetables. This combination of veggies supports healthy detoxification by providing sulfur compounds, chlorophyll, and fiber along with antioxidants, vitamins, and minerals. This delicious meal can be made ahead and served hot or cold. SERVES: 4 TOTAL TIME: 60 MINUTES

INGREDIENTS 1 large organic red onion, quartered 2 large organic carrots, sliced into ½-inch coins

2 small organic beets, cut into ¾-inch dice 1 organic sweet potato, cut into ¾-inch dice 1 head organic broccoli, florets only 6 organic garlic cloves, peeled 2-3 tablespoons Natural Grocers ® Brand Organic Extra Virgin Olive Oil ½ tablespoon Natural Grocers Brand Bulk Real Salt 1 teaspoon Natural Grocers Brand Bulk Organic Ground Black Pepper 1 organic lemon, sliced into 6 rounds ⅔ cup Natural Grocers Brand Bulk Organic White Quinoa, (to make 2 cups cooked)

1 (5-ounce) container organic baby spinach leaves 3 sprigs organic parsley, leaves chopped for garnish For the dressing: ¼ cup Natural Grocers Brand Organic Extra Virgin Olive Oil

1 organic lemon, juiced (about 2 tablespoons) ¼ cup finely chopped organic parsley leaves Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper to taste Optional toppings Natural Grocers Brand Bulk Hemp or Organic White Sesame Seeds Natural Grocers Brand Bulk Organic Red Chili Flakes

INSTRUCTIONS 1. Preheat oven to 400°F.

2. Prepare onion, carrots, beets, sweet potato, broccoli, and garlic as noted above. 3. Place the vegetables into a large bowl, add the oil and salt and pepper, and toss gently to coat. 4. Place the vegetables in a single layer on two baking sheets and top with lemon slices. Place the baking sheets into the oven for 30-40 minutes, checking periodically for doneness and to prevent burning (beets and sweet potato will be easily pierced with a fork when done). 5. Remove vegetables from the oven; discard the lemon slices. 6. While the vegetables are roasting prepare the quinoa. Rinse the quinoa well and place in a saucepan. Add 1 ⅓ cups water and salt to taste and place on the stovetop over high heat. Bring to a boil, reduce to a simmer, cover, and cook for approximately 15 minutes, or until the water has absorbed and the quinoa is fluffy. Once done, remove from heat and set aside until the vegetables are done. 7. Prepare the dressing by combining all dressing ingredients in a jar. Shake well to combine. 8. To serve, place ¼ cup cooked quinoa into a bowl, top with ½ cup baby spinach leaves and a scoop of roasted vegetables. Drizzle dressing over vegetables and top with a sprinkle of fresh parsley. Serve hot. 13

IMMUNITY

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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.

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 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. 15

Warming Immune Soup

SERVES: 4 TOTAL TIME: 45 MINUTES

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!

DIGESTION

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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 helping to maintain a healthy gut lining, helping to synthesize certain nutrients, promoting normal digestion, and as mentioned earlier, affect whole-body health, and 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 digestive balance and regularity and help to relieve occasional discomfort, but they also make 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

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.

SERVES: 1 QUART TOTAL TIME: 3 DAYS

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.

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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’s a compound our bodies make, but our ability to do so significantly decreases as we age, especially after 40. It plays a crucial role in the process through which around 95% of cellular energy is made, so when it comes to maintaining healthy energy levels, CoQ10 is an MVP. It also supports the health of our hearts, brains, metabolism, nerve cells, and a whole lot more!

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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 tablespoon Natural Grocers ® Brand Organic Extra Virgin Olive Oil 1 medium organic onion, diced 1 medium organic green bell pepper, diced 4 organic garlic cloves, minced 1 can (28-ounce) can Natural Grocers Brand Organic Fire Roasted Crushed Tomatoes 8 Natural Grocers Brand Regenerative Organic Pasture-Raised Eggs 4 slices Natural Grocers Brand Organic Bread, of your choice, or sub pita, naan, or tortillas ¼ cup crumbled organic feta cheese, optional

Organic Spiced Eggs and Tomatoes (Shakshuka) Start your day with an protein-rich breakfast to keep going all day.A simple rustic dish, shakshuka is a regular feature in Israeli cuisine. It is equally delicious eaten day or night. A quick and easy budget-friendly meal that will wow your family! SERVES: 4 TOTAL TIME: 35 MINUTES

¼ cup minced organic parsley, optional Natural Grocers Brand Bulk Seasonings: 1 teaspoon Organic Ground Cumin Seed 1 teaspoon Organic Ground Paprika ½ teaspoon Real Salt, plus more to taste Natural Grocers Organic Ground Black Pepper, to taste INSTRUCTIONS

1. Heat a large sauté pan over medium heat. Once hot, add the olive oil and swirl the pan to coat. Add the diced onions and peppers. Cook, stirring occasionally until the onion is translucent, 7-8 minutes. 2. Add the garlic, cumin, paprika, and ½ teaspoon of salt. Cook, stirring frequently, until spices are fragrant, about one minute. Add the entire can of tomatoes and use about two tablespoons of water to rinse the can out and add that water to the pan. Bring the sauce to a simmer and cook for 10 minutes. 3. Using the back of a spoon, make eight equally spaced indentations in the sauce. Carefully crack an egg into each indentation. Spoon a little sauce over the white of each egg, leaving the yolk exposed. Season the eggs with salt and pepper. Turn the heat down just slightly to maintain a gentle simmer. Cover and cook until the whites are set and the yolks are cooked to your liking, 5-6 minutes for soft yolks and 7-8 minutes for firm yolks. 4. Lightly toast the bread, crumble the feta, and mince the parsley while the eggs cook. 5. To serve, gently transfer two eggs each and a quarter of the sauce to four bowls. Top with feta and parsley if using and serve with the lightly toasted bread.

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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 *

NeuroQ ® Sleep Now 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 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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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 itself 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. *

Natural Grocers ® Brand Magnesiums. 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 getting 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 in feeling clear-headed, composed, and confident. A key player in inter-cellular communication, it also supports normal activity of neurotransmitters associated with memory, learning, and mood. EPA & DHA.

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.

INGREDIENTS The sardine pâté: 1 tin Natural Grocers ® Brand Wild Sardines in Extra Virgin Olive Oil, drained 1 small organic shallot, minced (may substitute 2 tablespoons minced organic red onion) 2 tablespoons organic butter 1 tablespoon Natural Grocers Brand Organic Dijon Mustard 1 tablespoon Natural Grocers Brand Organic Capers 1 ½ tablespoons thinly sliced organic green onion, (reserve a bit for garnish) 1 ½ tablespoons chopped organic parsley (reserve a bit for garnish) 1 tablespoon organic lemon juice Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper, to taste Tinned Fish: Natural Grocers Brand Wild Pink Salmon Natural Grocers Brand Wild Albacore Chunk Light Tuna Cheeses (choose 1, 2, or all 3): 1 block feta cheese, cut into bite-sized chunks 1 (4-ounce) goat cheese log 1 (7-ounce) container mozzarella balls Pantry Nibbles (choose 3-4): Natural Grocers Brand Organic Pitted Kalamata Olives Natural Grocers Brand Organic Pitted Green Olives Natural Grocers Brand Organic Garlic-Stuffed Green Olives Natural Grocers Brand Organic Roasted Red Pepper Strips Natural Grocers Brand Organic Whole Greek Pepperoncini Natural Grocers Brand Dill Pickle Spears Marinated artichoke hearts Vegetables, Nuts, and Spreads (choose 4-6): Prepared hummus, placed in a ramekin or small serving bowl Assorted Natural Grocers Brand Bulk organic nuts and seeds, such as cashews, almonds, mixed nuts, or pumpkin seeds Assorted organic vegetables, such as carrot sticks, cucumber slices, thinly sliced radishes, sliced bell peppers, and cherry tomatoes Natural Grocers Brand Organic Dijon Mustard, placed in a small bowl with a spoon Breads and Crackers (as desired) INSTRUCTIONS 1. For the sardine pâté, place all ingredients (except reserved garnish) into a food processor and pulse to a creamy consistency, scraping down sides as needed. Taste and adjust seasoning, if necessary. Pack into a small ramekin, cover, and place in the refrigerator for 60 minutes to firm. 2. To prepare your board (if you don’t have a serving board or tray to use, just use a clean cutting board!), drain the cans of salmon and tuna and place the fish in ramekins or small bowls, breaking up the meat a bit. Add the bowls of pâté and hummus to the board, then arrange the cheese, nibbles, vegetables, nuts/seeds, and crackers around the fish and dips, using small serving bowls as needed (e.g., for the olives or roasted pepper).. 3. Place small plates, napkins, toothpicks, forks, and knives around the tray for your guests to use as needed.

Omega-3 fatty acids found in wild-ocean fish are necessary for brain health including suporting mood. The Mediterranean way of eating has long been recognized as good4u. This Mediterranean board with wild pink salmon, wild albacore tuna, and sardine pate is great for feasting or nibbling. Pick and choose which nibbles to add, but don’t skip the sardine pâté! Even sardine doubters will enjoy it and benefit from the rich omega-3 fatty acid content. Mediterranean Tinned Fish Board featuring Sardine Pâté SERVES: 4 TOTAL TIME: 1 HOUR 5 MINUTES

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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.

good4u SM Pumpkin

INGREDIENTS 2 tablespoons Natural Grocers ® Brand Organic Canned Pumpkin ½ teaspoon Natural Grocers Brand Bulk Organic Pumpkin Pie Spice 1 ½ cups organic milk, or dairy-free alternative 1 teaspoon organic vanilla extract 1 tablespoon Natural Grocers Brand Multi-Collagen Peptide Powder, (or add amount according to the package instructions) 2 tablespoons Natural Grocers Brand MCT powder 1 tablespoon Natural Grocers Brand Raw and Unfiltered Clover Honey, or sweetener of choice 4 shots espresso, or 1 cup freshly brewed strong Natural Grocers Brand Organic Coffee INSTRUCTIONS 1. Add the pumpkin, pumpkin pie spice, milk, vanilla, collagen peptides, and MCT powder to a blender and blend until frothy, about 30 seconds. 2. Transfer to a small sauce pan and heat over medium heat until the mixture is steaming. Add the honey and whisk to incorporate. Whisk periodically to maintain the frothy consistency. 3. Make the espresso or coffee. 4. Divide the coffee into two mugs and whisk the hot pumpkin-milk mixture one more time before pouring evenly into each mug. Top each with a sprinkle of pumpkin pie spice and serve.

Spice Latte

SERVES: 2 TOTAL TIME: 5 MINUTES

Our pumpkin spice latte is creamy and delicious and good4u™ too, containing real pumpkin, pumpkin pie spice, collagen peptides, and MCT powder. The collagen supports hair, skin, and nails and the MCT powder is a wonderful pick-me-up.

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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.