Natural Vitamin D Sources

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Video Description: Venture outdoors! Find time during the summer days to camp, picnic, grill and spend time with friends and family. Tips included below.
You’ve probably heard the saying “Life is short.” It serves as a reminder to make the most of our time, and take action toward checking off our bucket list of things we want to accomplish; whether it’s experiencing a particular adventure such as traveling, achieving specific health and fitness goals, or paying forward our time and fortunes to leave a legacy for future generations. That’s sort of how we view summer. It’s a great time to mark some to-dos off your bucket list! School is out, the sun is shining and the weather warms up so we can take advantage of activities available in the season. Do you remember playing outside until the streetlights came on—and that was your signal it was time to come in for dinner? How about waiting exactly 30 minutes after scarfing your lunch before cannonballing back into the pool? Summer is short. This month, we’d like to encourage you to make the most of it by playing outdoors! In fact, studies show that there are some great mental and physical health perks to unplugging and getting outside.

Vitamin D Benefits

Sunlight creates and activates vitamin D, helping fight osteoporosis, cancer, depression and heart attacks. Take a 5–10 minute walk around the neighborhood, nature hike or stroll along the beach.

More Exercise

Being outdoors means less time staring at a screen from your couch and more time to move around and stay active. Go for a bike ride, swim, hike or brisk walk to get your heart rate up and strengthen your muscles.

Natural Mood Enhancer

More light and outdoor activity can help you to relax and cheer up. Plus, spending time with good company at picnics and outdoor get-togethers is sure to lift your summertime spirits. Simply kick up your feet on the porch, mingle with friends at a barbecue or run through the sprinklers as if you were a kid again. Just remember, with summer comes higher temperatures and more sun. Be sure to protect your skin with sunscreen and your eyes with sunglasses, and drink lots of water to stay hydrated!  

Spring Routine Refresh

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After enjoying game day eats and Valentine’s Day treats, it might be hard to get back into your New Years’ resolution routine. Spring is just around the corner and it’s the perfect time to get back into your healthy routine. A great way to start is by beginning your day with a healthy breakfast! Give these easy-to-make and protein-packed recipes a try:

Green Smoothie with LimeGreen Smoothie


  • 1/2 cup Parsley
  • 2 cups Spinach
  • 1 Lime, juiced
  • 1 cup Pineapple
  • 1 1/2 cups Water
  • 1 serving Vega One French Vanilla


  1. Blend until smooth!

Blueberry Buttermilk Protein Waffles and Pancakes


  • 2 Tbsp. Apple cider vinegar
  • 2 cups Unsweetened Silk Almondmilk
  • 1 Tbsp. Ground flax seed
  • 3 Tbsp. Water
  • 2 cups All-purpose gluten-free flour (I used Bob’s Red Mill)
  • 1/2 tsp. Baking powder
  • 1/2 cup Vega One French Vanilla
  • 1 cup Dried or frozen blueberries
  • 1/2 Banana, mashed
  • 1-2 Tbsp. Coconut oil, liquid
  • 1 Tbsp. Sugar (omit if making pancakes)
  • Optional toppings: maple syrup, blueberries and chopped walnuts


  1. Combine apple cider vinegar and almond milk, set aside (to make buttermilk).
  2. Make a flaxseed “egg” by combining flaxseed and water. Stir and set aside.
  3. Combine flour, baking powder and Vega One. If making waffles, add sugar now.
  4. In a separate bowl, combine banana, flaxseed egg, buttermilk mixture, and coconut oil (1 tablespoon for pancakes, 2 tablespoons for waffles).
  5. Mix wet into dry ingredients, until mostly combined, then fold in blueberries (if the batter appears too thick, add more almond milk 1 tablespoon at a time. if it’s too thin add 1 tablespoon of flour at a time).
For waffles:
  1. Preheat waffle iron.
  2. Lightly grease waffle iron with coconut oil.
  3. Cook waffles as per waffle iron directions (will vary depending on waffle iron).
For pancakes:
  1. Heat pan on medium heat.
  2. Lightly grease pan with coconut oil.
  3. Once hot, drop pancake batter onto pan.
  4. Flip once batter is bubbly in the center, 3 minutes.
  5. Cook until golden brown, approximately 3 minutes.

Mason Jar Oatmeal on the Go


  • 2 cups Rolled oats (or steel cut oats*)
  • 2 cups Liquid (you can use all water, though a combination with non-dairy milk yields more creamy consistency)
  • 1/2 tsp. Salt


Chocolate Lovers:
  • 1 Tbsp. Vega Essentials Chocolate or Vega One Chocolate
  • 1/2 sliced Banana
  • 1 Tbsp. Peanut butter
Fruit & Nut:
  • 1 Tbsp. Dried cherries + 2 Tbsp. Chopped roasted, salted almonds
  • 1 Tbsp. Dried apricot or golden raisin + 2 Tbsp. Chopped raw walnuts
  • 1/2 sliced Banana + 2 Tbsp. Chopped pecans
  • 1/2 Apple, chopped + 2 Tbsp. Walnuts and pumpkin seeds


  1. Cook oats on the stove at medium-low heat until most liquid is dissolved and oats are soft.
  2. Remove from heat while a bit of liquid still remains (the oats will continue to soak the liquid as they cool).
  3. Divide oats into 4 containers and let cool with lids off.
  4. Once cool, add mix-ins (or wait and do it before you eat) then seal the oatmeal and store in refrigerator.
  5. When ready to eat, top oats with a splash of water or milk, stir and reheat in microwave. Add any additional toppings.
    • Chocolate Lovers: After reheating, stir into oatmeal 1 tablespoon Vega Essentials Chocolate or Vega One Chocolate (for a protein boost), and top with 1/2 sliced banana and 1 tablespoon peanut butter.
    • Fruit and Nut: Stir into oatmeal either while preparing or right before eating 1 tablespoon dried fruit and 2 tablespoons chopped nuts.

Additional notes:

  • Leftover oats will last in refrigerator for up to 5 days.
  • To save time, cook your oats in a slow cooker or rice cooker overnight, which lets you wake up to piping hot oatmeal in the morning. To do this, make sure you use steel-cut oats, and add 4 cups liquid for 1 cup of oats. Cook on low for 8 hours, and in the morning spoon out and top with your choice of toppings.

Roasted Pumpkin Seeds—3 Ways

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It’s pumpkin carving season! Instead of tossing out those pumpkin seeds, try roasting them up for a healthy and filling fall snack that’s a cinch to make. When you’re finished with your pumpkin carving, place pumpkin seeds in a colander and rinse with cold water. After they’re thoroughly rinsed, place the seeds in a bowl of water—the pumpkin seeds should separate and float on the top. Once separated, spoon out pumpkin seeds using a slotted spoon then place onto a paper towel and pat dry. Now you’re ready to get roasting! If carving pumpkins isn’t your thing, head over to Sprouts’ Bulk Department where you can buy as much or as little raw pumpkin seeds as you’d like. From sweet and spicy to salty and savory, take your roasted pumpkin seeds to a whole new level with these fun flavors:
Video description: Learn how to make roasted pumpkin seeds. Recipe details below.

Pumpkin Spice


  • 1 cup Raw pumpkin seeds
  • 1 Tbsp. Olive oil or melted butter
  • 1 Tbsp. Sugar
  • 1 tsp. Simply Organic Pumpkin Spice


  1. Preheat the oven to 400°F. Line a baking pan with parchment paper.
  2. In a bowl, toss the seeds with the oil, sugar and pumpkin spice until evenly coated.
  3. Spread the seeds on the lined baking pan and roast for 20–25 minutes, turning halfway through. Allow to cool to room temperature and enjoy.

Honey Sriracha


  • 1 cup Raw pumpkin seeds
  • 1 Tbsp. Sriracha
  • 1 Tbsp. Honey
  • 1/4 tsp. Simply Organic Smoked Paprika
  • 1/4 tsp. Simply Organic Ginger
  • 1/8 tsp. Simply Organic Cumin
  • 1/4 tsp. Salt
  • 1/4 tsp. Olive oil


  1. Preheat the oven to 400°F. Line a baking pan with parchment paper.
  2. In a bowl, toss the seeds with the Sriracha, honey, paprika, ginger, cumin, salt and oil until evenly coated.
  3. Spread the seeds on the lined baking pan and roast for 20–25 minutes, turning halfway through. Allow to cool to room temperature and enjoy.

Roasted Curry


  • 1 cup Raw pumpkin seeds
  • 1 Tbsp. Olive oil
  • 1 tsp. Simply Organic Curry Powder
  • 1/2 tsp. Cumin
  • Salt and pepper, to taste


  1. Preheat the oven to 400°F. Line a baking pan with parchment paper.
  2. In a bowl, toss the seeds with the oil, curry powder, cumin, salt and pepper until well coated.
  3. Spread the seeds on the lined baking pan and roast for 20–25 minutes, turning halfway through. Allow to cool to room temperature and enjoy.

Red, White and Blue Sparkler

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Fourth of July weekend isn’t complete without fireworks, barbecues and your favorite line-up of outdoor eats. Take your barbecue spread to the next level with a drink that your friends at Sprouts made with summertime in mind. Fruit Punch with fruit This bright and bubbly punch will add a touch of sparkle to any weekend get-together. You’ll love how easy it is to mix up and your guests will appreciate the patriotic spirit from the sparklers on the street to the sparkle in their cup. Pair these simple ingredients together for a beverage that’s sure to be a new Fourth-of-July classic.


  • 2 bottles White wine
  • 1/2 cup Berry-flavored vodka
  • 1 cup Sprouts Sparkling Lemonade
  • 1 cup Blueberries
  • 1 cup Strawberries, hulled and sliced
  • 1 cup Raspberries
  • 1 1/2 cups Pineapple, sliced


  1. Create stars out of the sliced pineapple using a star-shaped cookie cutter.
  2. Combine all ingredients in a large punch bowl or pitcher and stir well.
  3. Cover and refrigerate until ready to serve.
  4. Serve over ice and enjoy!
*Make this a kid-friendly mocktail by leaving out the wine and swapping the berry-flavored vodka with cranberry juice!  

Recipes for Donut Holes and Seasonal Dipping Sauces

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Donut HolesDonut Holes


  • 2 cups Flour
  • 2 Tbsp. Sugar
  • 2 Tbsp. Baking powder
  • 1 cup Milk
  • 1/4 cup Butter
  • 1 Egg
  • Oil


Fill an 8×12-inch wide frying pan with 1 inch of oil, put on medium-high heat. Whisk together milk, softened butter and egg. Incorporate dry ingredients into wet mixture and blend together to create a thick batter. Once the oil is heated, use a small scoop to drop balls of batter into the pan and cook for 2–3 minutes. Using tongs, turn donuts holes and cook for an additional 2–3 minutes, until golden brown. Transfer donut holes to a paper towel lined platter and let cool. Dust with granulated or powdered sugar or serve with seasonal dipping sauces.

Pumpkin Yogurt Dip


  • 1 can Pumpkin purée
  • 1 cup Vanilla yogurt
  • 1/4 cup Brown sugar
  • 2 tsp. Cinnamon
  • 1 tsp. Nutmeg


Combine all ingredients and serve with fresh donut holes or ginger snaps.

Creamy Toffee Dip


  • 1 cup Cream cheese
  • 1/2 cup Brown sugar
  • 1/2 cup Toffee, chopped
  • 2 tsp. Cinnamon


Coarsely chop toffee and combine with softened cream cheese, brown sugar and cinnamon. Stir until all ingredients are well incorporated and creamy. Serve with fresh donut holes or sliced apples.

Chocolate Batter Dip


  • 1 cup Cream cheese
  • 1/2 cup Brown sugar
  • 1/4 cup Cocoa
  • 1 tsp. Vanilla


Combine all ingredients, stirring until well incorporated and creamy. Serve with fresh donut holes or berries.  

Pumpkins: Patching It Together

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Pumpkins are one of the most popular crops in the United States, with 1.5 billion pounds produced each year. Actually a form of squash, they are usually planted in July and reach maturation quickly, in about 100 days, making them ready for fall festivities by mid-to-late September. There are white pumpkins and orange pumpkins, pumpkins for carving, pumpkins for baking, pumpkins for eating, and yes, even pumpkins for catapulting. The monstrous pumpkins, called Big Macs, can weigh hundreds and even thousands of pounds. They get their start in April or May and are usually grown for competitions and shows.  Little pumpkins

Pick Your Patch

Sprouts typically offers a lot of varieties of pumpkins, and shall we say at, um, smashing prices! We proudly offer:

Carving Pumpkins:

Medium to large in size and solid orange in color. Shapes can range from tall, to short, to squatty. Best for jack-o-lanterns.

Pie Pumpkins:

Small in size with stem intact. Great for pies.

Painted Pumpkins:

These guys are full of character and come with fun and silly faces already painted on.

White Pumpkins:

Best for pumpkin pies. This is the pumpkin used for canning.

Fairy Tale Pumpkins:

Flat with deep round ribs and light tan in color. Also known as Castilla Squash.

Cinderella Pumpkins:

An ornamental novelty pumpkin. Deep red-orange, flattened and scarred. It was the prototype for Cinderella’s carriage.

Tiger Pumpkins:

Small and greenish in color with green/orange stripes.


White or orange with little stems. Great in centerpiece arrangements. While you’re picking up the perfect pumpkin to carve up for Halloween, consider grabbing an extra one so you can experiment with the culinary possibilities. They are very nutritious, containing potassium (essential for the proper functioning of the heart, kidneys, muscles, nerves and digestive system) and Vitamin A (promotes eye and vision health). And they are almost entirely edible, so roast the seeds for an addictive snack and cook the flesh for soul-soothing pumpkin soup.

Décor to Adore!

Spread the pumpkin cheer a little longer! Ever notice how quickly your jack-o-lanterns start to take a turn for the worse? Cutting the pumpkins and exposing their moist flesh to the air promotes decay and mold growth, especially in warmer climates. Avoid the mess and try these alternatives for some fall décor that will last until you’re ready to garnish with garland or dust off the dreidel.

Chalkboard Gourd:

Instead of carving a design, draw one. Coat pumpkin with chalkboard paint and let dry. Practice your artistic skills by drawing scary faces or writing festive messages. Choose a larger pumpkin for this project.

Pump Spray:

Pump some more life into your pumpkin by coating it after carving. This will help keep it moist and retard the spoilage. You can coat the cut edges and interior with Vaseline or vegetable oil, or apply hairspray. (Only, if you do that, be careful to let it dry thoroughly before putting a candle inside!) You can also mist the cut pumpkin each day to help keep it moist. Pumpkin Panache: Let your inner Martha sparkle and shine! Liberally paint your pumpkin with crafter glue, then quickly and generously cover with super-fine glitter. A cluster of glittered mini-pumpkins would make a stunning centerpiece. Tip: make sure you cover your workspace with newspaper for easy clean-up. What a Stud: Purchase decorative nails or upholstery studs from a craft store and use to pierce a fun design into your gourd. Try a funky design or even a monogram for a sophisticated flare. You may want to stencil your desired pattern before you start poking!  

Healthy Picnic Foods

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The perfect picnic is right around the corner! At Sprouts Market Corner Deli, you can find quick fixes that are full of flavor and super simple—the only thing you’ll need is the basket. To keep the bugs and rays at bay, remember the sun block and bug spray as well.

Fruit: The Original Grab-n-Go Food

What says summer more than fresh fruit? Vibrant and sweet, cherries are bite-sized, flavor bombs. Chock full of antioxidants, they may support cardiovascular health. Stone fruit is in full swing as well. Deliciously juicy, these ready-to-eat seasonal faves are picnic-ready. And, you can always load up a few packages of our fresh-cut fruit, like juicy watermelon or colorful berries, for a hassle-free, nutritious treat.

Healthy Hydration

Soaring summer temps beg for refreshing beverages to quell your thirst. What’s a picnic without tangy lemonade to whet your appetite? Hydrate deliciously with our sparkling waters in mango, watermelon, lemon, lime or grapefruit. Try these tips for staying hydrated all year long. Healthy picnic foods

Sweet & Salty

Available in four classic flavors, Sprouts organic potato chips provide the perfect crunch to accompany your spread. They’re made with farm-fresh potatoes, sustainably sourced oil, and seasoning. Satisfy the sweet tooth in any crowd with our wafer bites. Imported from Italy, they’re made with rich, velvety cocoa, Bourbon vanilla, sweet lemon cream and buttery hazelnut sandwiched between layers of delicate, airy wafers.

Salad Kits

Featuring seasonal and exotic flavors, these convenient salads can be found in our Grab-and-Go section of the Deli Department. Try our Chicken Bacon salad. Hearty and full of flavor, it’s sure to satisfy. It’s made with chicken, eggs, bacon, cheese, tomatoes, loads of greens and a creamy dressing.

Healthy Sandwiches and Wraps

Step right up to our Deli Department where you’ll find the perfect meats and cheeses for your picnic sandwiches. Piled atop our Market Corner whole-grain breads, you’ll have a satisfying meal in minutes. Wrap up even more convenience! Prepared daily, our wraps are the perfect picnic pairing. Try out some favorites, like our Turkey Cobb Wrap featuring flavorful turkey, bacon, crisp lettuce and rich cream cheese. It’s the perfect spin on a classic favorite. Or spice it up with our Buffalo Chicken Salad Wrap, made with our fresh buffalo chicken salad, satisfying veggies and the perfect amount of blue cheese.

Deli Sides

Round out your picnic line-up with some of our freshly prepared pasta salad or potato salad. Our rich and flavorful Smoked Mozzarella Pasta Salad features spinach, roasted bell peppers and smoked mozzarella with Parmesan cheese. Or keep it classic with our Corner Classic Potato Salad, prepared with Yukon Gold potatoes, sour cream, chives and spices. It will take your picnic from good to great!

Catering Trays

Plan ahead for a super easy picnic that’s ready when you are with our wide variety of catering trays. From savory meats and cheese, to the freshest produce and sweets, order online or visit the Deli department for the catering tray that’s just right for your picnic.

Craving More?

For more great picnic ideas, check out this article with delicious summer picnic recipes.

Shop Picnic Items

Want fresh groceries delivered right to your door?

Opal Apple

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Opal is no ordinary apple! This bright-yellow apple features a distinctive crunchy texture and sweet, tangy flavor. However, the most incredible, unique and natural feature of this non-GMO apple is that it doesn’t brown—making it perfect for lunchboxes, salads, baking and, well, just about any other apple recipe you can think of. One important difference, that can’t be seen or tasted, is a portion of Opal Apple sales goes to nonprofits through its Youth Make a Difference Initiative grants. These grants are available to youth-led nonprofit initiatives surrounding food security and politics, nutrition, agriculture and education. Hurry and get some Opal Apples now because they are only available from October through June. To learn about Opal Apples, where you can find them and the causes they support, visit Opal Apple’s website and like Opal Apple’s Facebook page. Opal Apple on a tree

Opal® Apple Slaw with Cabbage


For the slaw:
  • 2 Opal® apples, julienned
  • 2 cups Cabbage, finely shredded
  • 1 Carrot, julienned
  • 2 Green onions, sliced thinly
For the creamy maple Dijon dressing:
  • 3 Tbsp. Greek yogurt
  • 2 Tbsp. Cider vinegar
  • 2 tsp. Maple syrup
  • 2 tsp. Dijon mustard
  • 2 tsp. Dijon mustard
  • 1 sm. clove Garlic, minced
  • Salt and pepper, to taste


  1. Mix the apples, cabbage, carrot and green onions and toss in the mixture of the yogurt, cider vinegar, maple syrup, Dijon mustard, garlic, salt and pepper.
  2. Option: Replace the Greek yogurt with 2 tablespoons of oil for lactose-free version.
  3. Tip: Use a mandoline to quickly shred the cabbage and slice the apples and carrots thinly in one direction and use a knife to slice thinly in the other direction.
This recipe was developed by Closet Cooking. Connect with Opal on Opal Apple’s FacebookOpal Apple’s TwitterOpal Apple’s Instagram and Opal Apple’s Pinterest today!    

Northwest Pears: At Season’s Peak

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When selecting pears, gently press your thumb at the neck to test for ripeness: the more give you feel, the riper the pear is. Store at room temperature until they reach optimal ripeness, then refrigerate. Here are some of the pears you will find in Sprouts stores this fall: Three Northwestern Pear

Green D’anjou:

Sweet and juicy with a hint of citrus. Best eaten raw.

Red D’anjou

Sweet and juicy with a smooth skin. Great in salads and desserts.


Signature variety with a delicate skin, sweet taste and juicy bite. Great for snacking, canning or baking.


Crisp and sweet. Good choice for baking or poaching because they keep their shape.


Buttery and exceptionally sweet. Favorite in holiday gift baskets and elegant desserts.


Crisp and tangy. Pairs well with cheese.


Bite-size, crunchy and ultra-sweet. Excellent for children’s snacks, pickling or garnish.


Sweet with a subtle floral aroma. Perfect for snacking, salads, or any fresh use that shows off its crimson skin.  

matcha LOVE

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Spread the matcha LOVE® this Valentine’s Day and gift your special someone something that will keep them grounded no matter where the day takes them. Matcha is Japanese green tea leaves that are steamed, dried and finely-ground into a tea powder. The natural caffeine and L-theanine found in matcha takes effect throughout the day, giving you the extra “boost” you need to tackle your daily tasks and stay focused while doing so. Offering versatile products that can be effortlessly incorporated into any hectic schedule, matcha LOVE’s Culinary Matcha is perfect for creating savory dishes, baked treats or even a tasty matcha smoothie. For those who seek to celebrate the traditional way, the brand offers ceremonial-grade tea powders that give a modern take on an ancient ritual. And, if you’re on-the-go, matcha can also be found in ready-to-drink formats like bottles and shots for quick, yet gentle boosts of energy. Melt your Valentine’s heart and taste buds by whipping up a delicious matcha latte—perfect to be shared as a couple or for dipping with matcha-glazed biscotti! Visit and follow on matcha LOVE®’s Twitter, matcha LOVE®’s Instagram and matcha LOVE®’s Facebook for more information on all things matcha!Matcha Love tin can

matcha LOVE Matcha Latte


  • 3/4 cup Unsweetened almond milk or soy milk
  • 1 tsp of matcha LOVE® Culinary Matcha Powder
  • 1/4 cup Hot water
  • Agave nectar


  1. Add the almond or soy milk to a small pot over medium heat and bring to a simmer.
  2. Place 1 teaspoon of matcha LOVE® Culinary Matcha powder in a heatproof cup. Slowly whisk in 1/4 cup boiling water, then the milk, tipping cup slightly to help create more foam. Sweeten with agave syrup to desired sweetness.

Easy Matcha-Glazed Biscotti


For the Biscotti
  • 1/2 cup Vegetable oil
  • 3 lg. Eggs
  • 1 cup Granulated sugar
  • 3 1/4 cups All-purpose flour
  • 1 Tbsp. Baking powder
  • 1 pinch Salt
For the Matcha Glaze
  • 1 1/2 tsp. Matcha powder
  • 3 Tbsp. Hot water
  • 2 tsp. Corn syrup
  • 1 3/4 cup Sifted powdered sugar


  1. Preheat your oven to 375°F. Line a 13×9-inch baking sheet with parchment paper.
  2. In a medium mixing bowl, whisk together the oil, eggs, and sugar until the sugar has dissolved. In a separate bowl, whisk together the flour, baking powder and salt. Pour the flour mixture into the oil mixture and stir until just combined.
  3. Pick up the dough and roll it into a ball. Place the ball on the lined cookie sheet and use the palms of both hands to roll it out into a cylinder as long as the baking sheet. Use your hands to press the dough down to 1/2-inch thickness.
  4. Bake for 25–30 minutes, rotating the sheet pans halfway through, until the dough is lightly browned. Cool on a rack for 10 minutes, or until it is cool enough to handle. Slice the dough crosswise into 1/2” slices. Place the slices cut-side up back on the cookie sheets and bake for another 7–10 minutes per side, until golden brown around the edges.* Cool the biscotti on a rack.
  5. To prepare the glaze, whisk the matcha powder and hot water together in a medium bowl until entirely combined. Stir in the corn syrup, followed by the sifted powdered sugar. Let stand for a few minutes to cool and thicken.
  6. Either drizzle the glaze over cooled biscotti, or dunk the cookies right into the glaze. Let stand for 15 minutes to allow the glaze to harden. Store in an airtight container for up to 1 week.
*Note: The biscotti will harden a bit after it comes out of the oven, so it’s okay if it still feels a little soft in the middle.