Healthy, happy and wise

Free Nutrition & Wellness
Classes & Tours

Learn more about food where you shop! Need more information on a gluten-free diet? Looking for tips on healthy eating habits for your children? Our nutritionists are here to help. We offer a gluten-free products store tour at all of our stores, in addition to classes on anti-inflammatory diets, whole body cleansing, and heathy eating — just to name a few. Download a PDF pf the most current schedule on the left! Advance registration required, email class@newseasonsmarket.com or call 503.280.5177.


In addition to our in-store staff, classes, tastings and workshops, you can also look up info on health, nutrition, herbal remedies, weight loss diets and more on Healthnotes.


In the Crock

A hearty, home-cooked stew is as easy as plugging in the crock pot. When it comes to selecting beef, we recommend grass-fed cuts, which have a more desirable nutrient profile than their grain-fed counterparts. Similar to wild game, pastured beef is higher in anti-inflammatory omega-3 fatty acids, conjugated linoleic acid (CLA), select B vitamins and fat soluble vitamins like vitamin E. Slow-cooking will help tenderize these cuts to perfection—and you’ll be able to feed a crowd (or have tasty leftovers) for less money.

Slow-cooked Beef

(Number of servings varies)


Grass-fed beef chuck roast (3-4 pounds)
1 medium yellow onion, quartered
1 tsp. sea salt
2-4 TBSP Rub with Love Steak Rub or your favorite spice blend
4 cups water or broth


Rub sea salt and spice blend evenly over the chuck roast and place in crock pot. Add onion and water or broth. Cook on low for 8 hours. Remove from crock pot, slice with a knife or shred using two forks.

Favorite ways to enjoy slow-cooked beef:
  • Serve alongside roasted parsnips and yams
  • Bake squash halves and stuff with shredded beef, onions, sautéed kale and garlic
  • Broil Portobello mushrooms for 10 minutes, remove from heat and top with shredded beef and roasted tomatoes
  • Make an autumn salad with shredded beef, mixed greens, pumpkin seeds, and ginger beet sauerkraut



The Power of the Pumpkin

Think pumpkins are just for candlelit porch monsters? Check it out: there are myriad ways to use the rotund squash in creative recipes that are both tasty and healthy. Their fiber-packed flesh is a substantial source of carotenes, an antioxidant that protects skin and vision, along with vitamins C & K, and iron. The seeds are storehouses of immune-supportive zinc, sleep-inducing tryptophan and electrolyte-balancing potassium. Feeling adventurous? Before you grab the knife to carve your next ghoul, hatch a plan for making use of those precious insides. 

Pumpkin, ten ways:

  • Add to macaroni and cheese for a creamy, colorful twist
  • Top your morning toast with pumpkin butter
  • Spread apples with pumpkin peanut butter dip
  • Add cubed pumpkin to coconut curry dishes
  • Elevate breakfast with pumpkin ricotta pancakes
  • Serve spicy jalapeno pumpkin soup in a pumpkin
  • Pickle it!
  • Stuff ravioli or add to pasta sauce
  • Pair with ginger to make a zesty preserve
  • Spice it up with pumpkin bread pudding


Heart-Healthy Apples

Long before the 1860’s adage “an apple a day keeps the doctor away,” apples were prominent in Aryurvedic medicine, dating back nearly 1,500 years. So what exactly makes apples so healthy? They have a hearty dose of quercetin—an antioxidant that supports cardiovascular health—and they’re a great source of soluble fiber, which helps to regulate cholesterol.

Health-boosting tips:

-Eat the skin—it’s loaded with nutrients
-Choose organic to avoid unwanted pesticides
-Wash apples gently under running water to remove toxins
-Pair with nut butter for a balanced snack

And if you’re looking to warm up on a chilly fall day, cozy up with hot apple cider simmered with cinnamon, clove and nutmeg.




Spooky Sardine Tapenade

It tastes so good, you’ll think it was witchcraft.  

1 can of your favorite sardines
1/3 cup onion, finely chopped
½ celery stalk, finely chopped
2 teaspoons horseradish mustard (we like Annie's)
1 TBSP extra virgin olive oil
1 generous squeeze of fresh lemon juice, about 1 teaspoon
1 pinch sea salt
1 pinch lemon pepper

Drain sardines. Place sardines in a bowl and butcher into chunks with a fork. Mix celery and onion in with sardines. In a separate bowl, blend horseradish mustard, olive oil, lemon juice, sea salt and lemon pepper. Combine devilish dressing with sardine mixture.  Enjoy over greens, stuffed in celery or piled on crackers. 

Freaky Foods Classes

Even as adults, there are certain foods we shy away from: Blood-red organ meat. Stinky sauerkraut. Slimy seaweed. Ever curious to try these freaky foods, but aren’t sure the best way to prepare them? We’re taking the fear out of this ghoulish fare by talking about easy (and delicious) ways to enjoy it—all while learning about their thrilling health benefits.

Fisher’s Landing | Thursday October 302-3:30pm
Progress Ridge (store tour) | Friday October 31, 10-11:30am
Mountain Park (store tour) | Friday October 312-3:30pm

Classes and tours are free but registration is required.
Call 503.280.5177 or email class@newseasonsmarket.com


In addition to our in-store staff, classes, tastings and workshops, you can also look up info on health, nutrition, herbal remedies, weight loss diets and more on Healthnotes.



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