Support Sustainable Agriculture:

Be Part of the SolutionReASonS to Buy oRgAnic:Keep harmful pesticides off your plate

Enjoy a greater variety of nutrient-rich products with better flavor

Help support small local farms

Protect farm worker health

Protect water quality

Prevent soil erosion

Promote crop rotation

Help save energy

Support a true economy

FRuitS And VegetABleSWinterClementine Mandarin, Grapefruit, Kumquat, Meyer Lemon, Navel Orange, Pomelo, Satsuma Mandarin, Tangelo, Arugula, Bok Choy, Broccoli, Brussels Sprouts, Collards, Cabbage, Cauliflower, Kale, Parsnips, Rutabaga, Turnips

SpringApricot, Blackberries, Cherries, Raspberries, Rhubarb, Strawberries, Kiwi, Artichokes, Asparagus, Broccoli, Fava Beans, Fresh Peas, Fennel, Green Garlic, Leeks, Turnips, Spinach, Radishes

california Harvest calendar

SummerBlueberries, Figs, Grapes, Melons, Nectarine, Pluot, Plum, Peach, Chili Peppers , Corn, Beans, Cucumber, Eggplant, Heirloom Tomatoes, Okra, Sweet Peppers, Shiitake Mushroom, Sweet Onions, Tomatillo, Zucchini

FallApples, Cranberries, Medjool Date, Pomegranate, Pears, Persimmon, Quince, Walnuts, Baby Greens, Beets, Brussels Sprouts, Celery Root, Daikon, Fingerling Potatoes, Jerusalem Artichokes, Kale, Lettuces, Squash, Sweet Potatoes

NATURALF O O D SCO-OP

LOCALLY OWNED S INCE 1973

S A C R A M E N T O

cReAte youR oWnnAtuRAl FoodS kitcHen

A CONSUMER’S GUIDE TOSHoPPing, cooking & eAting “gReen”

Chez panisse vegetables and Chez pannisse fruit

by Alice Waters

vegetarian Cooking for everyoneby Deborah Madison

becoming veganby Brenda Davis and Vesanto Melina

the gardener’s a–Z guide to growing organic food

by Tanya Denckla

the omnivore’s dilemmaby Michael Pollan

animal, vegetable, miracleby Barbara Kingsolver

prescription for nutritional Healingby Phyllis A. Balch

feeding the whole family by Cynthia Lair

the whole foods Companion

by Dianne Onstad

Healthy Healingby Linda Page

nutrition almanac

by Gayla and John Kir Schmann

nourishing traditions

by Sally Fallon

Recommended Books

Bulk StAPleSBrown rice

Millet

Quinoa

Amaranth

Lentils

Split peas

Aduki beans

Black beans

Garbanzo beans

Pinto beans

Rolled oats

Flax Seeds

PAStASBrown Rice Pasta

Whole Wheat Penne

Rice Noodles

Corn Rotelli

Kamut Spirals

Soba and Udon noodles

condimentSPesto sauce

Pasta sauce

Gomasio

Tamari or shoyu

Barley miso

Brown rice vinegar

Balsamic vinegar

Apple cider vinegar

Mustard

Kombu

SnAckS Popcorn

Pretzels

Rice cakes

Whole grain crackers

nAtuRAl FoodS PAntRy

I m p r o v e Yo u r e at I n g H a b I t s C H a n g e t H e waY Yo u s H o p

dRied FRuitS, nutS & SeedSRaisins

Mangos

Cranberries

Apricots

Sundried tomatoes

Figs

Sunflower seeds

Sesame seeds

Pumpkin seeds

Almonds

Walnuts

SWeeteneRSBarley malt

Maple syrup

Brown rice syrup

Organic Blackstrap molasses

Honey

Agave Nectar

SPReAdABleSAlmond butter

Fruit jam

Peanut butter

Tahini

FReSH PRoduceOnions (bulbs and green)

Garlic

Potatoes (variety)

Carrots

Celery

Salad mix

Seasonal vegetables

and fruit

PeRiSHABleSTempeh and tofu

Veggie burgers

Sprouted whole grain breads

Tortillas

Hummus

Cheese

Yogurt or kefir

BeVeRAgeSSoy, rice, or almond milk

Fruit juices

Herbal and green teas

BASic HeRBSBasil Nutmeg

Bay leaf Parsley

Cinnamon Pepper

Cumin Oregano

Curry Sage

Rosemary Dill

Tarragon Ginger

Thyme

oilSCoconut

Canola

Olive

Safflower

Buying • cooking • StoRing

Buying tiPS• Buy locally grown and

produced products.

• Buy seasonal produce.

• Buy unrefined oils and unsulphured dried fruits.

• Buy beans that are smooth and bright colored.

• Prepare your own meals at home.

• Choose minimally processed foods.

• Remember to read labels and choose foods that do not contain artificial flavorings, colorings or preservatives.

• Vote with your food dollars and choose organically grown foods.

StoRAge• Glass jars work best for storing

dried staples, i.e. grains, beans, pasta, dried fruits, nuts and seeds.

• Add bay leaves to your grain jars to keep bugs out.

• Don’t store, cook or reheat in plastic containers.

• Store oils in a cool dark place until opened; then refrigerate.

• Once opened, store condiments, nut butters, apple butter, jams, maple syrup in refrigerator.

• Store flour in the refrigerator.

cooking tiPS Save time and energy

• Cover pans when steaming or bringing water to a boil.

• Turn off the heat a few minutes before food is completely cooked.

• Use a pressure cooker.

• Use a solar box cooker in the summer.

• Prepare foods, such as soups, beans, grains and pasta, to last 2 to 3 days.

• Keep cooking utensils handy.

• When steaming veggies, bring water to a boil before you set the vegetables into pot.

kitcHen toolS• Natural food cookbooks

• Stainless steel pots and pans

• Glass baking and storage dishes

• Vegetable steamer

• Salad spinner

• Blender or food processor

• Pressure cooker

• Cutting board

• Stainless steel knives

• Colander and wooden spoons

• Food Mill

cReAm oF tHe cRoPQuality companies to support:

• Alter Eco

• Alvarado St. Bakery

• Apollo Olive Oil

• Clover Stornetta

• Eden Foods

• Equal Exchange

• Honest Tea

• Lienert’s Honey

• Lundberg Family Farms

• Muir Glen

• Nancy’s

• Nature’s Path

• Newman’s Own

• Organic Valley

• Pachamama

• R W Knudsen/ Santa Cruz Organic

• Seeds of Change

• Spectrum Naturals

• Straus Family Creamery

• Sunridge Farms

s a C r a m e n t o n at u r a l f o o d s C o - o p H e l p I n g Yo u m a k e H e a lt H Y C H o I C e s