Open Daily7 a.m. to 9 p.m.

Your Community Owned Grocer Since 1970

High 5 for High Fiber!

January 4 − January 10, 2017

BULKOrganic Chia Seeds,

Brown or Gold Flax Meal and Organic Psyllium Husks

50% off/lb.

NATURE’S PATH Organic

Instant Oatmeal8 pk.

Select varieties

2/$5

OUTPOST BRANDSuper Fiber Tabs

100 tabs. Save big!

2/$10

BRUSSELS SPROUTSMexico Grown

$1.69/LB.

ORGANIC BLACKBERRIESMexico Grown

$1.69/6 OZ. PK.

ORGANIC D’ANJOU PEARSWashington Grown

$1.69/LB.

One Week Only!

Milwaukee • 100 E. Capitol Drive 414.961.2597

Wauwatosa • 7000 W. State Street 414.778.2012

Bay View • 2826 S. Kinnickinnic Avenue 414.755.3202

Mequon • 7590 W. Mequon Road 262.242.0426

The Market Café at Aurora Sinai Hospital

945 N. 12th Street 414.220.9166

www.outpost.coop

Fruity Breakfast MuffinsMAKES 6 LARGE MUFFINS

Enjoy the cholesterol lowering benefits of oats plus added protein and fiber in this tasty and versatile recipe. This not-too-sweet muffin base lends itself perfectly to nearly any fruit and flavor extract combina-tion you can dream up. Try a different flavor combo each week for a hearty and satisfying breakfast on the run!

1 cup quick rolled oats2 heaping tablespoons Nutribiotic plain brown rice protein

powder2 heaping tablespoons flax meal1 cup milk (dairy or plant-based)1 12-ounce package frozen fruit, thawed, including liquid (larger

fruit chunks like peaches or strawberries may be chopped to smaller size)

1 egg¼ cup sunflower oil1 teaspoon vanilla extract OR ½ teaspoon almond extract2 medium apples, peeled, cored, and diced OR

2 large bananas, peeled and chopped OR 1 apple and 1 banana

¾ cup unbleached wheat flour¼ cup whole grain oat flour¼ cup plus 1 tablespoon naturally milled sugar2 teaspoons baking powder½ teaspoon salt

1. Preheat oven to 425 degrees and lightly oil a large 6-muffin tin.

2. In a small bowl add oats, protein powder, and flax meal. Stir to blend. Add milk and thawed frozen fruit including any liquid. Mix thoroughly and set aside. Allow 20 minutes for mixture to rest.

3. Meanwhile, in a large mixing bowl add egg, oil, and flavor extract. Whisk well. Add apple/banana and stir well to coat.

4. In third bowl or in top of a sifter set over a plate, add wheat flour, oat flour, sugar, baking powder, and salt. Lightly stir to blend.

5. Add oat mixture to large bowl with egg mixture. Mix so egg mixture is evenly dispersed through oat mixture. Sift blended dry ingredients into large bowl of oat/egg mixture. Fold in until just combined taking care not to overwork the batter. It is okay if there is some non-blended “surface” flour. This is the secret to prevent sunken and overly dense muffins, no matter the recipe! Spoon into muffin tins. Place on center oven rack. Bake 25 minutes or until risen and edges of muffins are barely browned. Cool and enjoy!

Leftover muffins may be stored in refrigerator.

Not an owner yet? Stop by Customer Service to learn more about the benefits of ownership!

OWNERS - Go for the gold! The color of your special savings signs is now gold.get fresh

owner savings*

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owner savings*

OWNERS TAKE 5% OFF

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Sales for OWNERS get fresh

owner savings*

Wednesday 01/04/17 through 01/10/17

Spirit Creek FarmBayfield, WI • Miles to Market: 376

Made with the finest vegetables

If you love sauerkraut and kimchi, you’ll love locally made Spirit Creek Farm. Andrew Sauter Sargent and his wife Jennifer make lacto-fermented purple and green sauerkraut and kimchi using fresh vegetables grown close to their home in north-western Wis. Find Spirit Creek Farm fermented foods at your favorite Outpost store.

OUTPOST’S OWNBanana Flax Chocolate Chip Muffins

$4.59/4-pk.

OUTPOST’S OWNDoubled Baked Potatoes

$3.99/lb.

SILVER LEWISMuenster Cheese

$3.99/lb.

NIMAN RANCH Beef Stew Meat

Lean and ready for the crock pot!

$5.99/lb.

No antibiotics

ever!

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ORGANIC WELLNESS BLEND

USA or Mexico Grown by Taylor Farms

5 oz. pk.

2/$5

AUTHENTICALLY LOCAL. Here at Outpost, we define LOCAL as being grown or produced in Wisconsin and REGIONAL as being grown or produced in a state that borders Wisconsin.Favorite

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Sales for EVERYONE

Wednesday 01/04/17 through 01/10/17

SOCKEYE SALMON FILLETWild Caught

Product of the USA

$9.99/lb.

MILLER POULTRY Pick-O-Chick

A variety of portions pre-cut and ready for the soup pot or roasting pan

$2.49/lb.

NIMAN RANCH Beef Ground Round

$5.99/lb.

OUTPOST’S OWN Turkey Sausage Breakfast or Italian

Freshly made, lean and delicious!

$3.99/lb.

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No antibiotics

ever!

$2.99/LB.

ORGANIC SNOW PEASMexico Grown

ORGANIC RED OR RAINBOW CHARDUSA or Mexico Grown

Per bunch

2/$3

Sale runs Jan. 4 − Jan. 10 Some items may not be available in all stores

Limited supply on some items

BULKOrganic

Quinoa Flakes

50% off/lb.

BULKOrganic

Oat or Wheat Bran

Grown in …

25% OFF/lb.

BULKOrganic Brazil Nuts

Grown in Peru

SAVE $4/lb.

BULKOrganic

Gluten-Free Classic Granola

$5.99/lb.

GRANDY OATSOrganic Coconola

Grain-free and certified paleo,

made in the USA

$3.49/6 oz.

SVEN’SLocally Roasted

Fair-Trade Coffee

SAVE $1/12 oz.

EARTH FRIENDLYLiquid Hand Soap

Select varieties,17 oz.

$3.99

OUTPOSTWomens Once Daily

Multivitamin,30 tab.

$7.99

EQUAL EXCHANGEFair-Trade Organic Tea

Select varieties,20 ct.

$3.69

FIELD DAYApple Cider Vinegar

32 oz.

$3.99

POLAND SPRINGSparkling Water

Plain or flavored,33.8 oz.

99¢

MOUNTAIN HIGHYogurt

Original or full fat,32 oz.

$2.99

BULKOrganic Green Lentils

Grown in …

$1.99/lb.

BULKOrganic

White or Brown Long Grain Rice

Grown in …

$1.79/lb.

EQUAL EXCHANGEOrganic Roasted Coffee

Fair-trade

$8.99/lb.

Everyday low prices with BASIC$

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Sale runs Jan. 4 − Jan. 10 Some items may not be available in all stores

Limited supply on some items

HILARY’S EAT WELL

Frozen Veggie BurgerSelect varieties,

2 pk.

2/$5

EVOLFrozen

BurritosSelect varieties,

6 oz.

2/$4

QUORNMeat

Alternative Nuggets

11 oz.

2/$7WOODSTOCK

Frozen Vegetables

Select varieties,10 oz.

2/$4

TASTY BITEThai or Indian

EntréesSelect varieties,

10 oz.

2/$5

WILD PLANETSardines or Anchovies

4.375 oz.

2/$4JOVIAL

Tomatoes in Jars

Select varieties,18.3 oz.

2/$5

BARBARA’S BAKERY

Breakfast CerealSelect varieties,

13-16 oz.

2/$6

NATURE’S PATHOrganic

Breakfast Cereal26-32 oz.

SAVE $4LATE JULY

Organic Snack Chip

Select varieties,6 oz.

2/$4

KETTLESea Salt

Kettle Chips4 oz.

2/$4

GIMMESeaweed

SnackSelect varieties,

0.35 oz.

2/$3ANNIE’S

HOMEGROWNMacaroni and

CheeseSelect varieties,

7 oz.

5/$5

HARVEST BAYCoconut Water

33.8 oz.

2/$6

MEDITERRANEAN ORGANIC

Organic Olives

Select varieties,8.4-9 oz.

2/$7

Sale runs Jan. 4 − Jan. 10 Some items may not be available in all stores

Limited supply on some items

PACIFICOrganic

Unsweetened Almond Milk

32 oz.

2/$5

JOVIALBrown Rice Pasta

Select varieties,12 oz.

2/$5

MUIR GLENOrganic

Pasta Sauce25.5 oz.

2/$5

NUTIVAOrganic

Coconut Oil23 oz.

SAVE $10

STRETCH ISLAND

Fruit SnackSelect varieties,

0.5 oz.

5/$2

LARA BARSnack Bar

Select varieties,1.6-1.7 oz.

10/$10CASCADIAN

FARMOrganic

Granola BarSelect varieties,

7.4 oz.

2/$7

MRS. RENFRO’SSalsa

Select varieties,16 oz.

$2.99

KEVITAOrganic

Probiotic DrinkSelect varieties,

16 oz.

2/$5TOFURKY

Meat Alternative

SausageSelect varieties,

14 oz.

2/$6

NASOYAEggroll Wraps

16 oz.

2/$4

STONYFIELDOrganic

Whole Milk Yogurt32 oz.

2/$6ORGANIC

VALLEYOrganic

Grassmilk YogurtPlain or vanilla,

24 oz.

$3.99

WALLABYOrganic, Non-Fat

Greek-Style YogurtSelect varieties,

5.3 oz.

2/$3

EARTH FRIENDLYLaundry Detergent

Select varieties,100 oz.

SAVE $2

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Sale runs Jan. 4 − Jan. 10 Some items may not be available in all stores

Limited supply on some items

SEVENTH GENERATION

Bath Tissue12-pk.

SAVE $4

ACUREArgan Oil Cleansing

TowelettesSelect varieties,

30 ct.

$4.99

ACUREArgan Oil

1 oz.

$8.99

DERMA EAnti Wrinkle

Face Cream4 oz.

Save $5

DR. BRONNER’SToothpaste

Select varieties,5 oz.

$3.99

JASONBody Wash

Select varieties,30 oz.

$9.99NUBIAN

HERITAGEBar Soap

Select varieties,5 oz.

3/$10

BEARD BALMBeard Balm

Original or heavy duty, made in Michigan,1.5 oz.

Save $4

GAIA HERBSTurmeric Supreme

Extra strength turmeric supplement,

60 gelcap

Save $8

ORGAINOrganic

Nutritional Shake11 oz.

2/$4

SOURCE NATURALS

Wellness FormulaBio-aligned

herbal immune support,45 ct.

$8.99

TERA’S WHEYWhey ProteinSelect varieties,

1 oz.

3/$5

NORDIC NATURALSOmega Curcumin

60 ct.

Save 25%

HERBS ETC.Essiac TonicHerbal tonic,

2 oz.

Save $6

RENEW LIFE3 Day Cleanse

12 caps.

Save 20%

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o u t p o s t n a t u r a l f o o d s

Each week we’re focusing on simple ways to start the new year right.Sales – Free Samples – Vendor Visits – and More!

Where wellness is always in season!

High Five for High FiberJanuary4-10 Nutrient rich foods and supplements!

Drink to Your HealthJanuary18-24 Healthy elixirs, tonics, teas and juices!

January Eat Lean – Eat Green11-17 Green foods and kale!

Pumped Up for ProteinNutrient rich foods and supplements!

January25-31

sampler1.14.17 11a-2p

all store locationsMont

o u t p o s t n a t u r a l f o o d s

Kale, in all its glory, is the perfect

antidote to the winter blues.

From savory to sweet, get your share of

greens at this popular sampling event!

Early Bird

Rewards

Early Bird

Rewards

Easy as 1-2-3! Easy as 1-2-3!

Early Bird

Rewards

Early Bird

RewardsEasy as 1-2-3! Easy as 1-2-3!

OWNER BENEFIT:Owners earn triple points— every day—when they purchase Outpost brand vitamins & supplements.

With Early Bird Rewards, the more you shop, the more you save!

Quality from start to finish

Outpost Brand Supplements

WINTER IS HERE Let’s talk Vitamin D!

Vitamin D, or the “sunshine vitamin”, is actually a fat-soluble hormone that the body can synthesize naturally. It helps to maintain normal blood levels of calcium and phosphorus. Additionally, vitamin D helps with the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis. It also helps to strengthen the immune system and protect against a number of serious diseases, from hypertension to arthritis, and may also help protect against certain cancers and boost your immune system.

Vitamin D deficiency is very common. You may be low in vitamin D if you’re over 65, spend little time in the sun, live in northern areas like Wisconsin, or have darker skin. The only way to know for sure is to request a blood test from your doctor.

While you can get some vitamin D from your diet by including fortified foods, eggs, salmon, tuna, mackerel, and sardines, the most effective way to get enough is to spend time in the sun, which causes our bodies to make vitamin D, and/or take a supplement. Dr. Andrew Weil reports that no adverse effects have been seen with supplemental vitamin D intakes up to 10,000 IU daily, but typically recommends 2,000 IU of vitamin D3 per day.

Info compiled from Dr. Andrew Weil 2016

• Manufactured in the United States by a company that’s been producing pure, quality supplements since 1925

• Packaged in amber glass bottles for maximum potency and freshness

• No artificial colors, flavors or fillers are used—ever!

• Ingredients are sourced worldwide from quality suppliers

o u t p o s t n a t u r a l f o o d s

It’s suggested that adults get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of pro-tein for women. If you’re pregnant or nursing you’ll need an additional 10–20 grams. Men, on average, should get about 56 grams of protein daily.

It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC. A small, 3-ounce piece of meat has about 21 grams, one 8-ounce container of yogurt has about 11 grams, and one half cup of cooked lentils has about 9 grams of protein.

Additionally, protein helps to fill you up and satisfy hun-ger more effectively than carbohydrates typically will.

Often the unsung hero of nutrition, fiber can help with many thinks from keeping us “regular” to lowering the risk for diabetes and heart disease. For many of us, it’s a challenge to get the daily recommended intake of fiber. Women should aim for 25 grams and men, 30 grams. While it’s preferable to get fiber from whole food sourc-es like fruits, vegetables, beans and whole grains, fiber supplements offer a simple way to increase fiber intake.

Sweet Potato Breakfast Burritos Serves 4

Why stop at the drive through? With a little planning, this on-the-go sandwich can be made ahead and frozen for a fast, healthy breakfast. Plus each burrito offers up 10 grams of fiber!

2 teaspoons olive oil1 small sweet potato, peeled and diced1 small yellow onion, chopped¾ cup chopped bell peppers2 cups packed baby spinach, roughly chopped

1. In a medium skillet on medium, heat oil. Add potato, onion, and bell peppers, and sauté for about 8 min-utes, stirring occasionally, until potatoes are tender and onions are translucent. Add spinach and chili powder; sauté for 2 minutes more.

2. Increase heat to medium high. Add eggs and egg whites. Cook for 3 minutes, stirring frequently, until eggs are cooked through. Turn off heat and let cool for about 10 minutes.

3. Divide egg mixture evenly into the center of each tortilla. Sprinkle evenly with cheese. To wrap, fold edges in, then roll forward tightly. Wrap burrito tight-ly in foil.

4. To freeze, place wrapped burritos in a large zip-top freezer bag and freeze for up to 3 months. To serve, preheat oven to 400 degrees. Place a burrito, still wrapped, on a baking sheet and bake for 35 minutes. Use tongs to transfer wrapped burrito to a paper bag and you’re ready to go!

Recipe adapted from MyFitnessPal 2016

Pumped Up for Protein

High Five for High Fiber

Thirte en Protein Powerhouses1 cup chopped broccoli........................3 grams

1 slice Ezekiel (sprouted) bread...........4 grams

50 pistachios......................................6 grams

20 almonds.........................................6 grams

1 large egg.........................................6 grams

1 cup cooked oats...............................6 grams

1 cup cooked quinoa...........................8 grams

2 grass-fed beef sticks......................10 grams (like Nick’s Sticks brand)

½ cup firm (not silken) tofu..............10 grams

6 oz. non-fat Greek yogurt.................17 grams

1 cup 2% cottage cheese...................27 grams

1 cup canned, water-packed tuna.......39 grams

1 cup cubed chicken breast................40 grams

1 teaspoon chili powder2 large eggs, beaten2 large egg whites, beaten4, 9-10 inch whole wheat tortillas1 ounce shredded cheddar cheese