November 2019 Health Hotline® Magazine Issue 29

Welcome to November’s good4u Health Hotline Magazine. The holiday season is fully here, can you smell it? Fluffy mashed potatoes, candied yams, cranberry sauce, savory mac and cheese, and the pièce de résistance: the perfectly brown turkey. Natural Grocers’ premium quality turkeys are always affordable, fresh, and free-range. Order yours in-store or online today! You can learn how to bring out the flavors with our simple low and slow-roasted turkey recipe. Add a twist to the usual holiday side dishes with our Moroccan-inspired acorn squash recipe.

Aside from the savory dinners, this is the season for indulgence. Learn how to maintain healthy blood sugar balance through the holidays and beyond. A diet high in salt, fat, and cholesterol can cause hypertension. Learn how to manage your blood pressure, especially during the holiday season, to prevent this “silent killer.” As always, we’ve got great deals on organic and healthy products for both your everyday and holiday needs.

We hope you enjoy this November edition of the good4u Health Hotline Magazine.

November HHL Cover


  • Natural Grocers Moroccan-Inspired Roasted Acorn Squash
  • For The Love of Organics: Winter Squash
  • Survive The Holiday Sugar Rush
  • Hypertension: The Silent Epidemic
  • Earth Watch - It's Not The Cow It's "How"
  • Natural Grocers Simple Roasted Turkey The Low & Slow Way

Natural Grocers Moroccan-Inspired Roasted Acorn Squash Served with Curried Quinoa Pilaf

This warming vegan meal full of good4u spices is the perfect antidote to cool fall days! Don’t let the list of spices intimidate you—most are staple pantry items and they come together quickly to create a meal rich with flavor.

Roasted Acorn Squash
1 medium organic acorn squash
2 medium organic yellow onions
2 tablespoons Natural Grocers Brand Organic Extra Virgin Coconut Oil, melted
Natural Grocers Brand Bulk Organic Seasonings
1⁄2 teaspoon ground cinnamon
2 teaspoons ground cumin seed
1⁄2 teaspoon ground coriander seed
1⁄2 teaspoon ground ginger root
1⁄2 teaspoon ground turmeric
1⁄4 teaspoon real salt
  Pinch or two of cayenne, optional
Curried Quinoa Pilaf
2 tablespoons Natural Grocers Brand Organic Extra Virgin Coconut Oil
1 small organic red onion, finely diced
2 medium organic carrots, quartered lengthwise and cut into ¼-inch slices
2 teaspoons grated fresh organic ginger
2 teaspoons Natural Grocers Brand Bulk Organic Curry Powder Blend
1⁄2 teaspoon Natural Grocers Brand Bulk Organic Ground Turmeric
1 cup Natural Grocers Brand Bulk Organic White Quinoa
2 cups organic vegetable broth
1⁄4 teaspoon Natural Grocers Brand Bulk Real Salt, (omit if using salty broth)
2 tablespoons Natural Grocers Brand Bulk Currants
1⁄4 cup Natural Grocers Brand Bulk Organic Pumpkin Seeds
1 (15.5-ounce) can Natural Grocers Brand Organic Garbanzo Beans, drained
  1. Preheat oven to 375° F.
  2. Trim both ends of the squash using a large sharp knife. Slice the squash horizontally into ½-inch slices. Use a spoon to scrape the seeds and stringy pulp away from the flesh, leaving the squash slices in rings. Peel the yellow onions and trim the ends. Slice horizontally into ½-inch slices.
  3. Place the squash and onions in a large bowl, drizzle with coconut oil, and sprinkle with the spices. Carefully toss to evenly coat the vegetables with the oil and spices (don’t be tempted to break up the onions into individual rings—you want them to remain together as much as possible).
  4. Transfer to a large baking sheet, placing the squash directly on the baking sheet and spreading the onions out around, on top, and inside the squash rings.
  5. Bake for 35-40 minutes, until the vegetables are tender and just browned on top.
  6. To make the pilaf: While the squash and onions bake, prepare the pilaf by warming a medium pot with a tight-fitting lid over medium heat. Once hot, add the coconut oil. As soon as it has melted add the onions and carrots and sauté until just soft and very lightly browned, about 5 minutes. Add the ginger, curry powder, and turmeric and sauté until fragrant, about one minute. Add the quinoa and cook, stirring frequently, until well coated with the oil and spices and slightly fragrant, about 2 minutes. Add the broth, salt, and currants, increase the heat to high and bring to a boil. Cover and reduce heat to maintain a low simmer. Cook for 17 minutes. 
  7. Toast the pumpkin seeds in a small skillet over medium heat, stirring frequently until puffed slightly and fragrant, about 5 minutes. Transfer to a plate to cool.                                                                                                 
  8. Once the quinoa has cooked for 17 minutes, add the garbanzo beans and cover. Turn off the heat and leave the pot to sit for 5 minutes. After 5 minutes, fluff the mixture with a fork. If there is any remaining broth, drain the pilaf in a fine-mesh strainer then return to the pot and fluff again.
  9. Top the pilaf with the toasted pumpkin seeds and serve with the roasted squash and onions.
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