The Incredible Bulk Foods Department

The Incredible

BULK FOODS

DEPT

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

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

1 big scoopful equals approximately 1 cup.

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Shake out as much or as little as you need.

BULK COLOR KEY NUTS & SEEDS

SWEETS

SNACKS & TRAIL MIXES

GRANOLA

BAKING

BEANS & LEGUMES

GRAINS & RICE

DRIED FRUIT

SPICES & TEAS

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

Quinoa: Quinoa supplies just over

Bonus: According to Dr. Liz, whole grains provide

8 grams of protein per cup and is

a wealth of vitamins, minerals and phytonutrients

loaded with the mineral manganese,

making them well worth the eating.

which helps protect muscle cells from oxidative damage. Quinoa comes in red and other rich hues signifying the presence of health–boosting phenolics.

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

Wild Rice: This “rice” is actually

Black Pearl Rice: While this rice

a seed of a type of aquatic grass

looks black, it’s actually a deep

that bears little resemblance to

purple thanks to special plant

other rice varieties. Wild rice is a

pigments called anthocyanins,

bit lower in calories compared to

which have been shown to fight

brown rice and supplies a tad more

certain types of cancers and

protein, fiber, folate and zinc.

protect heart health by lowering artery–clogging LDL levels.

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

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Basic Grain Recipes

rice or grains by cooking with broth

BROWN RICE

or stock instead of water.

Chef Note: Add extra flavor to your

• 1 part brown rice • 2½ parts water

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

LONG GRAIN WHITE RICE • 1 part long grain white rice • 2 parts water

QUINOA • 1 part quinoa • 6 parts water

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

Bring water to a boil. Add rice and simmer

Chef Note: Toast quinoa before cooking to

covered for 20 minutes.

develop a nutty flavor.

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

FARRO • 1 part farro

WILD RICE

• 6 parts water

• 1 part wild rice

Bring water to a boil. Add farro and cook at

• 4 parts water

a rapid boil for 20–30 minutes or until farro

Bring water to a boil. Add wild rice and simmer covered for 45–60 minutes or until rice is tender

is translucent and tender. Drain excess water and lay flat on a baking sheet to cool.

(it will still have a slight chew to it when cooked).

COUSCOUS BLACK PEARL RICE

• 1 pound couscous

• 2½ parts black pearl rice

• 1 tablespoon olive oil

• 2 parts water

• 3 cups water

Bring water to a boil, add rice and simmer

Bring water and olive oil to a boil in a medium

covered for 12–14 minutes or until liquid is

sauce pot. Pour in couscous and stir. Remove

absorbed and rice is tender. Fluff with fork.

from heat. Cover with lid and let steam for 7–10 minutes. Fluff with fork.

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Moroccan Stuffed Acorn Squash

PREPARATION Preheat oven to 350°F. Brush 1 tablespoon of olive oil on the inside of the

Savor the classic flavors of Morocco

acorn squash halves and season with 1 tablespoon

in a delicious roasted acorn squash.

ras el hanout. Place cut–side down on a foil–lined

Yield: 4 servings

baking sheet and bake for 30 minutes or until tender.

Prep Time: 15 minutes Cook Time: 45 minutes INGREDIENTS • 2 acorn squashes, washed,

halved lengthwise, seeds removed • 3 tablespoons extra virgin olive oil • 1 tablespoon + 1 teaspoon ras el hanout

(classic Moroccan spice mix)

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

Add stock and salt and bring to a simmer. Coat the dry couscous with remaining olive oil, then add garbanzo beans, cherries or raisins and couscous to the hot liquid. Stir, cover and remove from heat. Let sit 5–10 minutes, then remove cover,

• ½ yellow onion, small diced

fluff gently with a fork and fold in pistachios.

• 1 tablespoon minced garlic

Stuff the squash halves with the couscous mixture.

• 10 ounces vegetable stock

Serve immediately or build and reheat when ready

• 1 tablespoon kosher salt

to eat.

• 1 cup cooked chickpeas (garbanzo beans)* • ½ cup dried cherries or raisins • 1 cup couscous, uncooked • ½ cup pistachios, toasted *See page 25 for how to cook bulk dried chickpeas (garbanzo beans).

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Farro & Seasonal Veggie Risotto

TTo make roasted tomatoes, split tomatoes and

The term risotto is often thought to

place cut–side up on a lined baking sheet. Sprinkle

reference rice, but it actually pertains

with chopped thyme, salt and sugar and drizzle with

more to the method of cookery than

olive oil. Roast in oven for 35–45 minutes, or until

the grain used. This technique is a great

the tomatoes have lost about half of their moisture.

way to use an ancient grain to create an earthy, nutty and toothsome delight.

Yield: 4–6 servings Prep Time: 20 minutes Cook Time: 45 minutes INGREDIENTS • ¼ cup olive oil

PREPARATION Heat oven to 275°F.

For the risotto, heat the olive oil in a Dutch oven over medium–low heat. Add the onion and farro and sauté until the onion is coated and slightly translucent, about 3 minutes. Add the warmed broth one ladle at a time, stirring constantly and waiting until the liquid is absorbed before adding more.

Cook until the grain is tender and appears creamy, about 20 minutes. Add the mushrooms, green beans

• 1 small yellow onion, small diced

and roasted tomatoes with the last ladle of stock

• 1 cup farro

and continue to stir until nearly absorbed.

• 1 quart vegetable broth, warmed

Turn the heat off, add butter and half of the

• 2 cups Shiitake mushrooms,

stemmed and sliced • ½ cup green beans, trimmed and blanched

Parmesan. Season to taste with salt, pepper and lemon juice. Garnish with remaining Parmesan and serve immediately.

• ½ cup roasted tomatoes • 1 tablespoon butter • ½ cup grated Parmesan cheese • ½ lemon, juiced • Salt and pepper, to taste

Roasted Tomatoes: • 1 pint cherry tomatoes • 1 teaspoon chopped thyme • ½ teaspoon salt • ½ teaspoon sugar • 1 tablespoon olive oil

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

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

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

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

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White Bread Loaf

Simple, fluffy and mildly sweet, this white

When dough has doubled in size, flip it out onto a

bread loaf is great for sandwiches. The

floured surface and fold it onto itself, pressing to

recipe is also versatile and can be altered

expel the air. Return it to greased bowl, cover with

to include nuts, seeds and dried fruit, or

plastic wrap and leave to rise again, approximately

whole grain flours such as rye, oat or wheat.

30 minutes.

Yield: 2 loaves

Flip dough out onto a floured surface and press

Prep Time: 4 hours 15 minutes

it down to expel all the air. Divide dough in half

Cook Time: 50–60 minutes

then shape each into a burrito–like shape and

INGREDIENTS

with remaining melted butter. Cover and allow to

place into greased pans. Brush tops of loaves • 5–6 cups all–purpose flour

rise until dough is just above the tops of the pans,

• 2½ teaspoons instant dry yeast

45–60 minutes.

• ⅓ cup sugar

Heat oven to 400°F. Bake bread for 10 minutes,

• 2 eggs • 1 tablespoon kosher salt • 1½ cups milk, room temperature • 3 tablespoons melted butter, plus extra

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

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

• Toast 1 cup of sesame seeds in your oven at

350°F until golden and allow to cool before adding to your ingredients.

• For a sweeter loaf, combine 1 teaspoon

cinnamon, 2 tablespoons brown sugar and

¾ cup raisins. Just before the final shaping, roll bread loaf into a 12x6–inch rectangle,

and slightly tacky, about 10 minutes.

spread mixture over dough, then shape as

Coat a large bowl with butter and turn dough out

per recipe.

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

• For added protein, add

¼ cup each of

sunflower seeds, pumpkin seeds and walnuts or pecans to your ingredients.

Coat 2 loaf pans with butter.

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Gluten–Free Seeded Almond Muffins

Loaded with seeds and other healthy

PREPARATION

ingredients, these magnificent muffins

Mix together flours, sugar, cinnamon, baking

are made with a blend of gluten–free

powder and salt in a large bowl. Add dried

flour and almond meal.

cranberries, coconut, seeds, pineapple, apple

Yield: 12 muffins

and carrots and stir to combine. In separate

Prep Time: 20 minutes

bowl, whisk eggs with oil and vanilla. Combine

Cook Time: 30 minutes

with other ingredients and blend well. Fill

INGREDIENTS

30–35 minutes.

baking cups ¾ full and bake at 350°F for

• 1⅓ cups all–purpose gluten–free flour • ⅔ cup almond meal/flour • 1 cup sugar • 1 tablespoon cinnamon • 2½ teaspoons baking powder • ½ teaspoon salt • 2 cups dried cranberries • ½ cup shredded coconut • ½ cup sunflower seeds • ½ cup pumpkin seeds • ¼ cup poppy seeds • 1 can (8 ounces) crushed pineapple • 1 Granny Smith apple, grated • 2 cups grated carrots • 3 eggs • ⅔ cup vegetable oil • 1 teaspoon vanilla extract* *See page 17 for how to make vanilla extract from bulk vanilla beans.

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Coconut Pineapple Bread

This lovely loaf with a sweet, tropical

PREPARATION In a large electric mixer bowl, add flour, coconut flour, dried pineapple, instant yeast, 2 eggs, salt, milk and melted butter. Mix with a

twist is delicious toasted with butter

paddle attachment on low speed until smooth,

or made into French toast.

about 2 minutes. Switch to a hook attachment

Yield: 2 loaves Prep Time: 4 hours 15 minutes Cook Time: 35 minutes

and knead on low speed, adding more flour if necessary, until dough is stiff and slightly tacky, about 10 minutes.

Coat a large bowl with butter and turn dough out

INGREDIENTS • 3¾ cups all–purpose flour

into the bowl. Flip dough over so greased side is up, cover with plastic wrap and set in a warm spot

• 1¼ cups coconut flour

until it doubles in size, approximately 1½ hours.

• 1½ cups chopped dried pineapple

Coat two loaf pans with butter.

• 3 tablespoons instant dry yeast

When dough has doubled in size, flip it out onto

• 3 extra large eggs

(reserve 1 for egg wash) • 1 tablespoon kosher salt • 2 cups milk, room temperature • 3 tablespoons unsalted butter,

plus more for greasing pans

a floured surface and fold it onto itself, pressing to expel the air. Return it to the greased bowl, cover with plastic wrap and leave to rise again, approximately 45 minutes.

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

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

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How to Use Vanilla Beans From extracts to paste, there are many

• Use vanilla bean seeds as you would an

options when it comes to baking with

extract. One vanilla bean is equivalent to

vanilla, but none are as flavorful as pure

approximately 5 teaspoons of extract.

vanilla beans—dark pods that are filled

• The scraped out pods can be used to

with thousands of aromatic seeds. Here’s

infuse cream for crème brûlée, stored

how to make the most of them.

• To get the seeds, first split the vanilla bean

down its length using a paring knife. Hold the tip of one half down against a cutting board,

with granulated sugar to make vanilla– scented sugar, or dried and ground up with coffee beans for your morning brew.

• Store unused pods in an airtight

then use the dull side of the paring knife to

container. Use within a few weeks,

scrape the vanilla bean seeds from the entire

as pods will gradually dry over time.

length of the pod. Repeat with other half.

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Homemade Vanilla Extract Fun fact: At Nugget Markets,

we make our own vanilla extract and use it in the homemade baked goods available in our bakery!

Here’s an easy recipe to try at home.

INGREDIENTS • 4–5 vanilla beans • 16 ounces vodka

PREPARATION Split vanilla beans in half lengthwise, leaving the tip of one end attached.

Place in a clean bottle then fill with vodka and close securely. Store bottle in a cool, dark location for 3 months, shaking bottle once per week. The longer the vanilla extract steeps, the darker and more intense the vanilla flavor will become.

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

Basic Oat Recipes QUICK OATS • 1 part rolled oats • 2 parts water

Steel–Cut Oats: With the outermost hull removed

Bring water to a boil. Add oats

for better digestibility, steel–cut oats are rich in beta–

and reduce to a simmer. Simmer

glucan, a water–soluble fiber that helps lower circulating

for 1 minute stirring constantly.

cholesterol levels and has been shown to stave off feelings of hunger by keeping the stomach full longer.

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

ROLLED OATS • 1 part rolled oats • 2 parts water

Bring water to a boil. Add oats and reduce to a simmer.

Simmer for 5–10 minutes or until desired consistency.

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

STEEL–CUT OATS • 1 part steel–cut oats • 4 parts water

Bring water to a boil. Add oats and reduce to a simmer.

Simmer 20–25 minutes or until desired consistency.

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

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Steel–Cut Oats with Balsamic Fig Reduction

Hearty oats are a perfect start to the day.

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

Yield: 4 servings Prep Time: 15–20 minutes Cook Time: 30 minutes INGREDIENTS • 1 cup steel–cut oats • 4 cups water • ½ teaspoon kosher

or sea salt • 3 cups balsamic

vinegar • ¼ cup honey • ⅓ cup quartered

dried figs PREPARATION Whisk oats into 4 cups of rapidly boiling water. Add salt and reduce heat to simmer.

Cook for 30 minutes, stirring occasionally.

Meanwhile, in a small pot over medium–low heat, combine balsamic vinegar, honey and figs.

Reduce until liquid has reached about

1 cup (about ⅓ the original volume).

Remove from heat and let cool.

Drizzle balsamic fig reduction over finished oatmeal and serve.

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Mushroom Risotto with Steel–Cut Oats Make steel–cut oats the star of a

savory entrée with this sumptuous mushroom risotto.

Yield: 4 servings Prep Time: 15 minutes

PREPARATION In a straight–sided sauté pan, melt 1 tablespoon butter. Add onions and sauté until translucent,

about 3–5 minutes. Dice ⅔ of the mushrooms and

slice the remaining ⅓. Add diced mushrooms to

the onions and continue to cook over medium heat until all of the mushroom liquid has evaporated.

Add oats and gently toast for 1–2 minutes. Add

Cook Time: 35–40 minutes

white wine and cook, stirring constantly, until the

INGREDIENTS

stock and cook until it is completely absorbed, then

wine is completely absorbed. Add 1 cup of chicken

• 4 tablespoons butter

continue this process with remaining stock until the

• ½ yellow onion, minced

oats are cooked and have a creamy consistency.

• 6 ounces button mushrooms, divided • 1 cup steel–cut oats • 6 ounces white wine • 4 cups chicken stock • 4 ounces shredded Parmesan cheese • ¼ bunch parsley, chopped

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

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

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

• Salt and pepper, to taste

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

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

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

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

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

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Basic Bean & Legume Recipes BEANS & CHICKPEAS (GARBANZO BEANS) • 1 part beans or chickpeas • 4 parts water • Salt to taste

Sort beans to remove any stones or debris. Rinse.

Place in a pot with water, bring to a boil and then

turn down to a gentle simmer. Simmer 2½–3½ hours

or until tender. Season with salt after the beans/ chickpeas are cooked.

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

LENTILS & SPLIT PEAS • 1 part lentils or split peas • 3 parts water • Salt to taste

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

• Red Lentils: 7–10 minutes • Yellow Lentils: 15–20 minutes • French Lentils: 25–30 minutes • Split Peas: 30–40 minutes

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

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Lentil Salad with Garden Vegetables

PREPARATION Place dry lentils on a low–sided baking sheet. Pull lentils from one side to the other in small quantities

Hearty lentils and flavorful balsamic

to check for small stones or debris, then rinse with

vinaigrette complement a variety

water and drain.

of fresh vegetables in this light and healthy salad.

Yield: 6 servings Prep Time: 15 minutes Cook Time: 25 minutes INGREDIENTS • 10 ounces lentils, uncooked • 1 tablespoon olive oil • ½ yellow onion, large diced • 1 carrot, cut in 2–inch pieces

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

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

When lentils are done, strain in a colander and

• 1 stalk celery, cut in 2–inch pieces

lay on lined baking sheet to cool. Remove the

• 1 bay leaf

vegetables and bay leaf from the lentils and discard.

• 2 cloves garlic, crushed

Combine cooled lentils with remaining ingredients

• 1 cup cherry tomatoes, quartered • 1 cup cucumber, peeled, deseeded

in a large bowl. Gently stir until dressing is fully incorporated, then serve.

and medium diced • 1 cup shredded carrots • ½ small red onion, julienned • 2 tablespoons Italian parsley, minced • ½ cup balsamic vinaigrette

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Tuscan Chicken & White Bean Soup

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

Yield: 2–4 servings Prep Time: 5 minutes Cook Time: 30 minutes INGREDIENTS • 1 tablespoon extra virgin olive oil • ½ yellow onion, small diced • 1 small carrot, peeled and sliced • 1 small celery stalk, sliced • 1 clove garlic, sliced • 8 ounces dry cannellini beans,

sorted and rinsed • 3–4 cups chicken broth • 1 cup rotisserie chicken, pulled or diced • Salt and pepper to taste • 1 cup kale, chiffonade • 2 tablespoons pesto

PREPARATION In a medium sauce pan, heat olive oil over medium heat.

Add onion, carrot and celery and sauté until translucent and fragrant. Add garlic and cook 2 more minutes.

Add cannellini beans and 3 cups chicken broth and bring to a simmer. Simmer beans for 1½—2 hours. When the beans are tender, add the chicken meat and bring back to a simmer. Add additional broth if the soup is too thick. Season to taste with salt and pepper. Add kale and cook 5 more minutes.

Remove from heat and serve with a dollop of pesto.

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Aw, Nuts!

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

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

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

Cashews: Each ¼–cup serving

Walnuts: Studies show that

of cashews provides 220

eating walnuts helps lower

calories and heart–healthy

circulating levels of cholesterol

monounsaturated fats, plus

and potentially heart disease risk.

90% of copper needs and more

A 1–ounce serving comes with

than 20% of manganese and

180 calories and 18 grams of fat,

zinc needs, trace minerals with

which is predominately the plant–

important roles in cellular health.

form of omega–3s called ALA.

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

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

How to Toast Nuts & Seeds

Heat oven to 300°F. Lay nuts or seeds in an

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

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

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

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Avocado Pesto

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

Yield: 1 pint Prep Time: 10 minutes INGREDIENTS • 2 bunches basil, stemmed • ¼ cup toasted almonds • 2 cloves garlic • ¼ cup grated Parmesan cheese • ¾ cup olive oil • 1 avocado, diced • 1 lemon, zested • Salt and pepper to taste

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PREPARATION Add basil, toasted almonds, garlic and Parmesan cheese to a blender and begin to blend on medium–high speed. Slowly add olive oil until ingredients move freely in the blender, scraping down the sides as necessary.

When all of the oil is incorporated, add avocado and puree an additional 5–10 seconds, or to desired consistency.

Fold lemon zest into pesto and adjust seasoning with salt and pepper to taste.

Fudge Two Ways

For decadent fudge in a variety of flavors,

customize this simple recipe with your own favorite mix–ins—it can even be made in the microwave in a pinch!

Yield: 8–10 servings Prep Time: 15 minutes, plus 2 hours chilling Cook Time: 15 minutes

PREPARATION Line an 8–9–inch square baking pan with parchment paper, allowing excess to hang outside the pan.

Spray with nonstick spray and set aside.

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

If using the microwave, place chocolate chips,

INGREDIENTS

sweetened condensed milk and butter in a

Fudge Base:

microwave–safe bowl and heat gradually, stirring at

• 3 cups semi–sweet chocolate chips • 1 can (14 ounces) sweetened condensed milk • 2 tablespoons unsalted butter, cubed • 1 teaspoon vanilla extract* • ¼ teaspoon sea salt

For Cranberry Fudge, add:

• ½ cup dried sweetened cranberries • ¼ cup toasted sliced almonds

For Nutty Fudge, add:

• ¾ cup walnut pieces

frequent intervals, to make sure the chocolate is fully melted and tempered. Fold in vanilla and sea salt.

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

Once chilled, lift fudge out of pan using excess parchment, peel off parchment and cut into squares.

Fudge can be kept in refrigerator for up to 5 days. *See page 17 for how to make vanilla extract from bulk vanilla beans.

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Tea Party From green tea to chamomile to earl grey, you’ll find a wide range of premium loose leaf teas in our bulk section. Both flavorful and calorie–free, tea is one of the most popular drinks in the world.

Selection of teas varies by store.

Stock up on your favorites or have fun mixing your own tea blend.

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

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

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

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Tea Time Tips

When shopping for loose leaf tea, look for large, whole leaves without a lot of dust or broken pieces. Note that there are different

styles and colors of tea leaves depending on the type and processing.

HOW TO BREW: In general, lighter teas will need lower temperatures and shorter steep times, while black teas take hotter temperatures and steep longer. For the best cup, start with fresh filtered water, and do not boil or reheat.

Follow these basic guidelines for best results: • Herbal Tea: 200–212°F for 3–5 minutes • Black Tea: 200–212°F for 3–5 minutes • Green Tea: 160–180°F for 1–3 minutes

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

Nugget Markets Bulk Foods | 35

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

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

36 | Nugget Markets Bulk Foods

Mocha Pepper Rib Rub

The strong flavor of freshly

ground coffee lends itself to sweeter meat like pork ribs, creating a beautiful balance for the barbecue.

Yield: 1½–2 cups Prep Time: 15 minutes

INGREDIENTS

PREPARATION

• 1¼ cups coffee beans

Using a spice grinder or mortar

• 2 tablespoons black

and pestle, separately grind

peppercorns • 2 teaspoons pink

peppercorns • 3 star anise • ¾ cup packed

brown sugar • ¾ cup smoked sea salt • 2 teaspoons cocoa powder

coffee beans, black peppercorns, pink peppercorns and star anise to a medium coarseness. Transfer to a mixing bowl with remaining ingredients and stir to combine.

Sweet & Salty Seafood Rub

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

Yield: ¾ cup Prep Time: 10 minutes

38 | Nugget Markets Bulk Foods

INGREDIENTS

PREPARATION

• 1 tablespoon fennel seeds

Toast fennel seeds in a small,

• 2 tablespoons

dry skillet over medium heat,

white peppercorns • 1 teaspoon juniper berries • 1 bay leaf • 1 tablespoon dried dill weed • 2 teaspoons

smoked paprika

shaking often, for about 1–2 minutes or until fragrant.

Let cool.

Finely grind fennel seeds, white peppercorns, juniper berries and bay leaf in a spice grinder or mortar and pestle.

• 1 tablespoon smoked salt

Transfer to a small bowl and

• ¼ cup packed brown sugar

stir in remaining ingredients.

Lemon Pepper Rub

Lemon pepper is a common flavor combo

PREPARATION

and with good reason! The citrusy lemon

Combine all ingredients in a bowl,

and smoky black pepper brighten up mild

and mix thoroughly. Store in an

proteins like chicken and add great zest

airtight container until ready to use.

to grilled veggies.

Yield: ½ cup Prep Time: 5 minutes INGREDIENTS • 3 tablespoons fresh

cracked black pepper • 1 tablespoon granulated garlic

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

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

• 1 tablespoon onion powder • 1 tablespoon refined sea salt • Zest of 2 lemons Nugget Markets Bulk Foods | 39

featured recipe • W H E A T B E R R Y C A S H E W S A L A D • nuggetmarket.com/recipes

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