May 2019 Health Hotline® Magazine Issue 23

Welcome to Natural Grocers’ innovative good4u Health Hotline Magazine. Each month Natural Grocers produces a 32 to 40-page full-color magazine designed to educate our customers about all things that are good4u, good for the environment and good for the economy. Our editorial panel of health and nutrition experts bring you original content that you won’t find anywhere else and that is tailored to your wants, needs, and interest. Enjoy!

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Featuring:

  • Ode to Mothers
  • For the Love of Organics: Broccoli
  • Fat is Your Friend
  • Beyond Probiotics
  • Think Wisely
  • Broccoli, Egg and Potato Breakfast Bowl
  • Pepper Crusted Yak Burgers with Cheddar and Bacon
 

Natural Grocers Broccoli, Egg, and Potato Breakfast Bowl

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This hearty breakfast is packed with veggies, full of flavor, and perfect for weekend brunch. The potatoes are fried in coconut oil, the vegetables are gently steamed, and the melted cheese topped with sunny side up eggs and bacon crumbles create a taste sensation you will crave not just on weekends, but every day of the week. It is hearty, but deceptively light due to the quantity of vegetables—i.e., you won’t need a nap after eating it!

1 (8-ounce) package bacon
2 tablespoons Natural Grocers Brand Organic Extra Virgin Coconut Oil
2 medium organic russet or yukon gold potatoes, peeled and diced into ½-inch cubes
1⁄2 small white organic onion, diced
  salt and pepper
1 (10-ounce) package organic frozen broccoli
1 red, orange, or yellow organic pepper, cored and chopped into bite-size pieces
1 bunch organic kale, stems removed, leaves torn into bite-size pieces
2 tablespoons organic butter or ghee, divided
8 Natural Grocers Brand Organic Pasture-Raised Eggs
2 cups shredded Natural Grocers Brand Organic Cheese of your choice
  1. Preheat the oven to 325°F.
  2. Place the bacon strips on a baking sheet covered with parchment paper. Once the oven is hot, place in the oven and bake until done, 20-30 minutes. Once done, transfer to a cutting board and chop into bite-size crumbles. Set aside.
  3. While the bacon cooks, heat a large skillet over medium heat and melt the coconut oil. When hot, add the potatoes. Let the potatoes sit without stirring for approximately 5-6 minutes, or until they start to lightly brown. With a spatula, turn the potatoes, season with salt and pepper, and begin browning the other side. Again, leave them alone for 4-5 minutes allowing the potatoes to become lightly browned before turning. Stir and add the onion, reduce heat to medium-low and cover. Continue cooking without turning for 3-4 minutes then uncover, turn potatoes, and repeat the process until potatoes have softened and can be broken apart with a fork. Once soft, uncover and allow to finish cooking for another 7-10 minutes, watching potatoes closely and continuing to stir every 2-3 minutes until the potatoes are done. Taste the potatoes, add salt and pepper to taste.  
  4. Fill a pot with about an inch of water, place a steamer basket in the pot, and place over high heat. When the potatoes have less than 10 minutes to finish cooking and the water is boiling, add the frozen broccoli to the steaming basket, cover and steam until just starting to warm, 3-4 minutes. Add the pepper and kale, cover, and steam for approximately 3-5 minutes, or until the vegetables are done to your liking.
  5. Discard the parchment paper from the baking sheet used to cook the bacon and transfer the vegetables to half the sheet, top with one tablespoon of butter (or ghee, if using) and toss. Transfer the potatoes to the other half of the sheet. Top the whole thing with the shredded cheese and place in the oven to melt the cheese. Divide the vegetables and potatoes evenly among four dinner plates or large bowls just before the eggs are finished cooking.
  6. Wipe the skillet the potatoes were cooked in clean with a paper towel, place over medium heat, and melt the remaining tablespoon of butter or ghee. Break the eggs into the skillet one at a time (if your skillet is not large enough for all 8 eggs, cook in batches). Season with salt and pepper and cook the eggs to your liking (sunny-side up, over-easy, over-medium, etc.). When the eggs are cooked, transfer two eggs to each bowl or plate and top with bacon crumbles. Serve immediately.

Source: Karen Falbo

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Natural Grocers Pepper Crusted Yak Burgers with Cheddar and Bacon

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Take your burger up a notch with this flavorful combination—the pepper crust gives just the right amount of zing to compliment the cheesy-bacon goodness. And don’t let the yak scare you, yak meat is lean and mild tasting, much like beef. It cooks quickly and tastes great. Everyone will love this delicious burger!

6 slices bacon
1 pound ground yak, or sub grass-fed beef
1 teaspoon Natural Grocers Brand Bulk Organic Garlic Granules
1 teaspoon Natural Grocers Brand Bulk Organic White Onion Granules
1⁄2 teaspoon salt
2 teaspoons ground black pepper
4 hamburger buns or 4 large organic lettuce leaves
8 (1/4-inch) thick slices of Natural Grocers Brand Organic Sharp Cheddar
Optional burger toppings
  organic lettuce
  organic tomato
  pickles
  ketchup
  mustard
  mayo
  barbeque sauce
  1. Heat a large, heavy-bottomed skillet (such as a cast iron) over medium heat. Add the bacon and cook, turning occasionally, until it is done to your liking (this should take about 8-15 minutes depending on the thickness of your bacon and how crisp you like it). Place the bacon on a paper towel-lined plate to drain.
  2. While the bacon cooks, mix the yak with the garlic, onion, and salt. Form into four patties about ½-¾-inch thick. Season both sides of each patty with the black pepper. Set aside.
  3. Once the bacon has been removed from the pan, split the buns open and liberally brush each cut side with bacon grease. Put buns back together and set aside.
  4. Drain all but a couple of teaspoons of the bacon grease from the skillet and return the skillet to the burner. Turn heat to medium (or just below if your stove tends to run hot) and place the prepared burgers in the pan. Cook undisturbed for about 4 minutes. Carefully flip each burger and top each with two slices of cheese. Cook for another 4-6 minutes, or until the burgers are just cooked through. (Please note that yak meat is very lean and tends to dry out if overcooked.) Transfer the cooked burgers to a plate and top each with 1½ strips of bacon.
  5. Toast each bun half, cut side down, in the hot skillet for 2-3 minutes or until lightly golden and crisp.
  6. To serve, place one burger on each bun or lettuce leaf and serve with desired toppings.
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