In this issue

• Your Lucky Charm
• Key West Dessert
• Green Vitamins
• Dr. Liz – Green Foods

Your Lucky Charm

Who said playing with your food was a bad idea? These cute (and tasty!) Lucky Charms bracelets and necklaces are easy to make, and a fun family craft project: Simply poke holes in the charms with a toothpick and have the kids string them onto elastic string.

Dessert … Key West Style

In the spirit of St. Patrick’s Day, make a yummy green dessert: Key Lime Pie, made with Nellie & Joe’s Famous Key West Lime Juice. Festively green, and oh so delicious.

We even have Green Vitamins!

Our green theme doesn’t stop with cabbage and key limes: to make you healthier and stronger, try Nugget’s Green Vibrance vitamins. Green Vibrance helps strengthen immunity, improves digestion and helps with circulation. Look for them in the Healthy Living department.

Fresh to Market
March 5, 2008
Volume 2, Issue 5

We hope you enjoyed reading this issue of Fresh to Market. Fresh to Market is a free, bi-weekly email publication of Nugget Market, Inc.

A Slice of Irish Tradition

It just wouldn’t be St. Patrick’s Day without a juicy slice of corned beef. Cooking this traditional dish is surprisingly easy, especially with Nugget’s own ready-to-cook version, available in our meat department. Just place the brisket in a kettle and fill the kettle with water to just cover the meat. Boil the water, then reduce the heat. Simmer for two to two and a half hours or until tender and fully cooked.

Nugget’s Harris Ranch Corned Beef Brisket is on sale for St. Patrick’s Day!

$2.59/lb, save $1/lb. Sale price effective 3/12/08 to 3/18/08.

Black and Tan

Made with traditional Guinness Draught and Harp Lager, when made right the Black and Tan forms two distinct layers in the glass. The secret to making a great Black and Tan is the “Black and Tan spoon” and the proper pouring technique.

Irish Breakfast

Top of the mornin’ to you! Corny, we know, but you can start your St. Patty’s Day morning off the Irish way with a breakfast of John McCann’s Steel Cut Irish Oatmeal and Twining’s Irish Breakfast Tea. The oatmeal makes a great Irish porridge (find the easy directions on the package), and the strong black tea is best taken with milk and sweetener.

Health Notes from Dr. Liz

Greens Primer

This is the time of year to eat “green.” Green leafy veggies, that is. These wondrous leaves are packed with traditional vitamins and minerals, along with a host of phytonutrients known to ward off a variety of ailments from Alzheimer’s to certain types of cancer. Whether you use them as a base for fresh salads, as a cooked side dish or for colorful sandwich fillings, greens are “in” this spring!

Here are some favorites:

Arugula – One cup contains only five calories but packs an array of phytonutrients called indoles that help lower risk for both stomach and colon cancers. With its peppery taste, arugula is a great addition to salads or served wilted with grilled fish.

Chards, including Swiss and rainbow – In a mere 35 calories per cup, chard supplies a staggering 700 percent of vitamin K needs and a wealth of carotenes that protect your eyes from age-related loss of vision.

Collard greens – Like other spring braising greens, collards are low in calories but big in fiber, calcium (more than 10 percent of the daily value in one cooked cup) and potassium.

Dandelion greens – These peppery tasting salad greens are packed with folate, a B vitamin needed for heart health and protection from cancer. One cup has only 15 calories, but supplies 70 percent of vitamin A needs as carotenes, also known for their eyesight protection qualities.

Endive – Lovely grilled or raw in salads, a ½ cup packs 75 percent of vitamin K needs, a vital nutrient for healthy bones.

Escarole – Also called chicory, this leafy vegetable supplies more than 100 percent of vitamin K daily value along with a good dose of vitamins A and C in just one cup for a mere 15 calories.

Frisée – Also known as curly endive, these pleasantly bitter salad greens add carotenes to your salad bowl that may help fend off various cancers and protect eye health.

Mache – This leafy green is great for salads and adds a rich shot of color, as well as a valuable dose of potassium for a healthy blood pressure and magnesium for bones.

Mizuna – This tangy green that jazzes up salads comes packed with indoles, known to help inhibit tumor growth.

Watercress – These spicy greens add a kick of flavor to salads or sandwiches, along with supplying vitamin C, folate, potassium and magnesium – a quartet of nutrients that protect heart health.

—Liz Applegate, Ph.D.