October Health Hotline® Magazine Issue 39

Welcome to October's Good4U Health Hotline Issue. It may only be October, but we’re ready to talk turkey (or tofurkey).  Our family started pre-selling the best birds on the block back in 1989 so that none of our neighbors would have to settle for a “less than” turkey on their holiday table. Our turkeys are fed non GMO, vegetarian diets, and are provided with fresh air and wide open spaces to roam. When you start planning your meal, you can trust that Natural Grocers has already been planning and is ready to provide your family with a top notch turkey.


This month’s featured organic? Potatoes. Potatoes tend to have a bad rap when it comes to healthy eating, but they’re actually jam packed with vitamin B6, potassium, vitamin C, and more. Potatoes have repeatedly made the dirty dozen list for the amount of pesticides, therefore, it is vital that you make sure your spuds are organic in order to get the nutrients you need without the harmful chemicals. Need some ideas on how to incorporate more potatoes into your life? Try our recipes for tasty Dairy Free Potato Leek Clam Chowder and Loaded Bangers and Mash Casserole.


In this month’s issue, we are discussing the impacts of glyphosate on reproductive health. Glyphosate is the most widely used herbicide in the world, and it has been detected in everything from beer to tampons. Learn more about the impacts of glyphosate and what you can do to help combat the negative effects it has on human health and the planet. 


Are you getting enough vitamin D? Vitamin D benefits just about everything – immunity, cardiovascular health, brain function, strength and vitality, to name a few. Learn more about the benefits of vitamin D and how you can ensure you’re getting the proper amount. 


All of this, plus healthy, tasty recipes and featured deals on organic products, as always. Happy reading!


  • Dairy-Free Potato-Leek Clam Chowder
  • Want to Be Your Healthiest Self? Start with Vitamin D
  • Vitamin E Critical for Immune Function, Especially in Older Adults
  • Earth Watch: Studies Show Adverse Impacts of Glyphosate on Reproductive Health
  • Black Seed Oil: A Superhero Supplement for Our Health
  • Loaded Bangers and Mash Casserole

Dairy-Free Potato-Leek Clam Chowder

This hearty soup is rich and creamy and loaded with potato, leeks, and clams. The bacon crumbles on top add flavor and make it a deliciously satisfying chowder the whole family will love.

4 slices Natural Grocers Brand Uncured Hickory Smoked Bacon, cut into 1/4-inch thick pieces
1 large organic leek
3 cloves organic garlic, minced
1 medium organic celery stalk, halved lengthwise and finely chopped
1 1⁄2 pounds organic potatoes, (about 3 medium Russet potatoes), peeled and cubed
4 cups organic chicken broth
1 teaspoon Natural Grocers Brand Bulk Organic Thyme Leaf
1 (10-ounce) can whole baby clams
2 1⁄2 tablespoons Natural Grocers Brand Organic Apple Cider Vinegar
2 cups Ripple™ unsweetened plant-based milk
  Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper
  Fresh organic thyme or minced parsley, for garnish
  1. In a large soup pan over medium-heat, sauté the bacon until crisp. Transfer cooked bacon to a bowl and set aside.
  2. ​While the bacon cooks, prepare the leek: Trim root end off. Trim the stem end and remove the outer leaves. Cut in half lengthwise, thoroughly wash to remove all grit, and thinly slice. Add the sliced leek to the bacon drippings and cook over medium heat for 1-2 minutes, stirring frequently. Add the garlic and celery and cook for another 2 minutes, stirring frequently; reduce heat if necessary to prevent the garlic from burning. Add the potatoes, broth, and thyme and bring to a boil then immediately reduce heat. Cook covered over medium-low heat until the potatoes are very tender, about 20 minutes.
  3. Open the can of clams, strain the juice into the soup pot; place the clams in a food processor and pulse 2-3 times to mince the clams, or mince the clams with a chef’s knife. Transfer to a bowl and set aside.   
  4. Transfer about 1½ cups of soup, mostly potatoes and leeks, to the food processor or a blender and process until smooth and creamy. Add back to the soup and add the clams, vinegar, and milk. Heat to boiling; reduce heat, cover, and cook for 2-3 minutes. Add 1 ½ teaspoons of salt and 1 teaspoon of pepper (adjust to taste).
  5. Serve topped with the bacon crumbles and French bread or crackers on the side. Pair with a side salad for a complete meal.

Wine Pairing

Recommended Wine Style: Chardonnay

  • Girasole Chardonnay
See Less

Loaded Bangers and Mash Casserole

Bangers and mash, the ultimate English comfort food! We added spinach, onion gravy, and sauerkraut to boost the flavor and nutrition of this traditional dish—the creamy mashed potatoes and savory onion gravy over gently wilted spinach, with just the right amount of tartness from the sauerkraut, will make this casserole a family favorite.

4 pre-cooked bratwursts, (or plant-based alternative), cut at a slight angle into thirds
2 pounds organic Yukon gold potatoes, , peeled and cut into eighths
4 tablespoons organic butter or ghee, divided (or Natural Grocers Brand Plant Based Buttery Spread)
  Natural Grocers Brand Bulk Real Salt and Organic Ground Black Pepper, to taste
1 medium organic yellow onion
2 tablespoons Natural Grocers Brand Organic Extra Virgin Olive Oil, divided
1 cup organic beef, chicken, or vegetable broth
1 tablespoon worcestershire sauce
1 (16-ounce) clamshell organic spinach or baby kale
1 cup organic sauerkraut, plus more for serving
  Grainy mustard, for serving
  1. Fill a large pot halfway with water, place on the stovetop over high heat, add 1 teaspoon salt, and cover to bring to a boil. Once the water is boiling, add the potatoes and cook uncovered for 15-20 minutes, or until fork tender. Strain potatoes, reserving 1 cup of the potato water, and add the strained potatoes back to the pot with 3 tablespoons butter or ghee. Season with salt and pepper to taste and add a half cup of the potato water. Mash the potatoes, stir, and add the remaining potato water. Taste and season with salt and pepper if needed. Cover and set aside.
  2. While the potatoes are cooking, start the onion gravy. Cut the onion in half lengthwise and then into ¼-inch slices. Add the remaining tablespoon of butter or ghee and 1 tablespoon olive oil to a skillet over medium-low heat. When the skillet is hot, add the onion. Cover and cook for 3-4 minutes undisturbed. Uncover, stir, reduce heat to low, and continue cooking uncovered, stirring frequently until onion has softened and browned, 10-15 minutes. Add the broth and Worcestershire sauce, stir to combine, increase heat to medium and bring to a light-bubbling simmer. Allow gravy to simmer until the gravy has reduced by half (watch closely and reduce heat if needed to prevent burning). Reduce heat to low (or remove from heat to prevent further evaporation) until ready to serve. 
  3. Preheat oven to 350° F.
  4. To assemble the casserole: Add the remaining tablespoon of olive oil to a three-quart (13 x 9 x 2-inch) Pyrex baking dish and swirl to coat the bottom. Add one half to three-quarters of the container of spinach to evenly fill the dish; use a large serving spoon to spoon the potatoes on top of the spinach (start down the center and gently spread over the spinach with the spoon). Note: Leave about 1 to 1 ½ inches of spinach uncovered around the edges of the pan. Spoon the onion gravy over the mashed potatoes and evenly spread the brat slices over the gravy. Spoon the sauerkraut over the spinach, around the edges of the dish. Cover with foil and place in the oven for about 5 minutes. Pull from oven, add the remaining spinach around the edges (the spinach will have wilted making room for the rest of the container), re-cover, and place back in the oven for another 4-5 minutes, or until the spinach is completely wilted.
  5. When the spinach is wilted and the casserole is steaming hot, it is ready to serve. Serve with extra sauerkraut and mustard on the side.

Beer Pairing

Recommended Beer Style: Pale Ale

  • Samuel Smith Pale Ale
See Less