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.


Anti-inflammatory series

Did you miss out on the anti-inflammatory series we held in January? You’re in luck: We’ll be hosting another one at our Nyberg Rivers location, right off I-5 in Tualatin. (Looks like there are two series of classes here. I believe the second one is at Concordia?)

From arthritis to autoimmune conditions, uncontrolled inflammation is an underlying factor in a number of chronic disorders. This three-part series goes beyond the basics of navigating a dietary approach to addressing chronic inflammation.

Nyberg Rivers  
7703 SW Nyberg Street


5320 NE 33rd Avenue

In the meantime, whip up a pot of soy-free miso soup, packed with probiotics and minerals. Although the soup is often eaten for breakfast in Asia, enjoy it anytime you want to boost your beneficial bacteria. These friendly belly bugs colonate your intestines and help keep your immune system functioning at its best—and it’s a good thing they do: a healthy gut is your first defense against inflammation.


Makes 8 servings 


1 4-inch piece of kombu (dried seaweed)

1 qt water

1 bunch green onions, chopped

1/2 cup wakame (dried seaweed)

1/4 cup chickpea miso paste (available from Miso Master brand)

1/2 cup warm water for miso


1. Rinse the kombu and leave to steep overnight in a quart of cold water

2. Remove kombu and heat the seaweed broth to just short of boiling

3. Stir in green onion, wakame, and tofu, if using

4. Simmer for 3-5 minutes, remove from heat

5. Dissolve miso paste in warm water then stir into soup mixture

6. Serve and enjoy

Put kale in it.

The easiest way to boost the nutritional content of meals? Put kale in it! Our recipe for kale-lined enchiladas is a super tasty way to enjoy the benefits of this noble green. We'll be sharing new recipes every month, so stay tuned for more creative ways to kale it up.

Kale-lined Squash and Bean Enchiladas


1 can black beans, rinsed & drained
2 cups cubed, cooked squash
1 medium tomato, diced
1/2 cup diced onion
2 cloves of garlic, minced
3 Tbsp olive oil
1/4 cup cilantro leaves
1 cup shredded pepper jack cheese
2 tsp Mexican seasoning (recipe below)
1 tsp salt
12-16 corn tortillas
1-2 bunches kale (need at least ½ leaf per enchilada)
1 can enchilada sauce



Preheat oven to 350 degrees. In large skillet over medium heat, sauté onions and garlic in olive oil, 8 minutes. Add Mexican seasoning and salt. Stir well. Add squash, beans, tomato and cilantro. Remove from heat and place in a bowl stirring in ½ cup pepper jack cheese.

Wash kale and pat dry. Wrap corn tortillas in wax paper and microwave 30 seconds (until limp). Place a tortilla on flat surface, line with ½ or whole kale leaf, depending on size. Roll ¼ cup of mixture inside kale-lined tortilla, repeat until all tortillas are filled.

Cover the bottom of the baking dish with enchilada sauce, place rolled enchiladas in baking dish, pour over the remaining enchilada sauce and sprinkle with remaining cheese.

Cover and bake for 25 minutes. Remove cover and bake an additional 10 minutes. For a probiotic boost, top with sour cream and fermented salsa.

Adapted from New Seasons Market Demo Department


Mexican chili blend

Great for: enchiladas, tacos, chili and fajitas

¼ cup of chili powder

1 Tbsp. each of ground cumin and onion powder

1 tsp. each of dried oregano, garlic powder, and ground red pepper

½ tsp. of cinnamon

Blend together and store in a container or jar for up to 3 months. 



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