0915 lunds flipbook by TasteforLife

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Celebrate Family Meals!

Apple recipes Gluten-free lunches

[

See page 12 for more information

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C O M P L I M E N TA R Y

SEPTEMBER 2015

Edition of Taste for Life®

[

A healthy skin diet

8/10/15 2:25 PM

manganese

[ nutrition plus ] Mineral

A trace mineral found mostly in the bones, liver, kidneys, and pancreas, manganese helps the body make connective tissue and bone, and plays a role in blood clotting factors and sex hormones. Necessary for brain and nerve functions, it’s also involved in fat and carbohydrate metabolism, blood sugar regulation, and calcium absorption Manganese may beneﬁt people with osteoporosis as well as premenstrual syndrome. However, abnormally high concentrations of manganese in the brain have been linked to neurological disorders as well as poor cognition in school children.

ADEQUATE INTAKE (AI) FOR MANGANESE*

Males (mg/day)

Females (mg/day)

Life Stage

Age

Infants

0-6 months

0.003

7-12 months

0.6

1-3 years

1.2

4-8 years

1.5

Children

Deficiencies While it’s unusual to have a manganese deficiency, those with epilepsy, multiple sclerosis, and certain other conditions may fall into this category. Insufficient levels have been linked to infertility, bone malformation, weakness, and seizures, but getting enough of this mineral is fairly easy if you eat a well-balanced diet that includes whole grains, nuts, and seeds. ●

FOOD SOURCES

SERVING

MANGANESE (mg)

Pecans

1 oz (19 halves)

1.28 mg

Instant oatmeal

1 packet

0.99

Spinach

K cup, cooked

0.84

(prepared with water)

Raisin bran cereal

9-13 years

1.9

1.6

Adolescents

14-18 years

2.2

1.6

Adults

19 years and older

2.3

1.8

1 cup

0.78-3.0

Pineapple, raw

K cup, chunks

0.77

Whole-wheat bread

1 slice

0.6

* Adequate daily intake level (no RDA has been set) SELECTED SOURCES “Manganese,” Linus Pauling Institute, http://lpi.oregonstate.edu, 3/10 • “Manganese,” University of Maryland Medical Center, http://umm. edu, 5/13 • Nutrition at Your Fingertips by Elisa Zied, MS, RD, CDN ($18.95, Alpha, 2009)

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[ contents ]

september 6 health front

yogurt for anxiety • positive food messages for kids • more

10 healthy skin eat for that special glow.

15 market gourmet rice, almond, and parsley soup.

18 all about the apple fall recipes featuring this favorite fruit.

22 healthy family gluten-free lunch ideas.

26 dinner on the double tasty breakfast combos for dinner.

30 kids’ nutrition chart

19 featured recipe SMOKED CHICKEN, APPLE, AND WALNUT SALAD

27 Products advertised or mentioned in this magazine may not be available in all locations.

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tasteforlife

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com MANAGING EDITOR

kid approved for family meals! Kids from 4 to 104 love this recipe. Berri-licious Fruit Salsa and Cinnamon Chips has been a go-to summer recipe of mine for 15 years. This snack is such a hit at my house that two of my kids requested it for their graduation parties. It is a very versatile recipe: Need a reminder of summer in the midst of the winter doldrums? Frozen fruit can be substituted. Do you have kids who don’t like pineapple? Substitute a fresh nectarine or double up on the raspberries. The chia seeds soak up those wonderful berry juices while adding fiber and omega 3s. If you happen to have fruit salsa leftover it goes great over ice cream or angel food cake or a flavorful antioxidant addition to any smoothie.

Donna Moxley DIRECTOR, CREATIVE AND INTERACTIVE

Justin Rent SENIOR GRAPHIC DESIGNER

Michelle Knapp CUSTOM GRAPHICS MANAGER

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800-677-8847 customerservice@tasteforlife.com DIRECTOR OF RETAIL & CUSTOMER SERVICE

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Bob Mucci, 978-255-2062

Berri-licious Fruit Salsa & Cinnamon Chips By Laurie Geisel, FoodE Expert at Lunds & Byerlys in Prior Lake For Salsa: 1 c fresh pineapple, cut into small cubes 2 organic apples, diced 8 oz organic raspberries 8 oz organic blackberries or blueberries 1 lb organic strawberries, diced 1–2 Tbsp chia seeds 3 Tbsp Lunds & Byerlys Strawberry Jam For Chips: 8 8-in whole wheat tortillas 2–3 Tbsp Lunds & Byerlys Olive Oil 2K Tbsp Wholesome Sweetener Organic Sugar 1K tsp cinnamon

For Salsa: In a large bowl combine pineapple, apples and berries. Sprinkle chia seeds over fruit. Stir in fruit preserves; cover and chill while making Cinnamon Chips. For Chips: Pre heat oven to 350°. Line baking sheet with parchment paper. Mix cinnamon and sugar in a small bowl, set aside. Lay out tortillas on a large cutting board and lightly brush them on one side with olive oil. Sprinkle cinnamon sugar evenly over tortillas; stack 3–4 tortillas and cut into eight wedges. Place wedges on prepared baking sheet making sure the spread them out evenly in one layer. Bake in the preheated oven 8–10 minutes. Repeat with any remaining tortilla wedges. Cool completely. Serve with chilled fruit salsa. TIP: Instead of stacking the tortillas, a child could use a pizza cutter to help cut up the tortillas individually.

EXECUTIVE DIRECTOR OF RETAIL SALES & MARKETING

Anna Johnston anna.johnston@tasteforlife.com NATIONAL SALES MANAGER

Diane Dale FOUNDER & CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

222 West Street, Suite 49 Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 222 West Street, Suite 49, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2015 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Printed in the US on partially recycled paper.

For more health and wellness resources visit

tasteforlife.com

www.

A NOTE ON RECIPES Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

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HUGE DEALS Enjoy our Buyers’ Best Deals!

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The benefits of fruit made easy! Wyman’s of Maine brings you the finest quality fruit from our own fields and from family farms around the world.

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SEPTEMBER 2015

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[ health front ]

NEWS THAT’S GOOD FOR YOU

yogurt may ease anxiety

Sauerkraut, yogurt, and other fermented foods appear to have a soothing effect on symptoms of social anxiety. “It is likely that the probiotics in the fermented foods are favorably changing the environment in the gut, and changes in the gut in turn influence social anxiety,” said lead researcher Matthew Hilimire, PhD. “I think that it is absolutely fascinating that the microorganisms in your gut can influence your mind.” Probiotics are healthful bacteria that are also found in pickles, kimchi, and kefir. The study authors concluded that “consumption of fermented foods that contain probiotics may serve as a low-risk intervention for reducing social anxiety.” The study also determined that physical exercise helped reduce social anxiety. SELECTED SOURCES “Fermented Food Intake Linked to Fewer Anxiety Symptoms: Study” by Stephen Daniells, www.NutraIngredients-USA.com, 6/10/15 • “Fermented Foods, Neuroticism, and Social Anxiety: An Interaction Model” by M.R. Hilimire et al., Psychiatry Res, 8/15

kids respond to

positive food messages

When it comes to guiding kids—and adults—toward better nutrition, “do” is better than “don’t,” according to a new study. In other words, telling children to eat an apple so they’ll stay healthy is more eﬀective than telling them not to eat a cookie because it might make them fat. Researchers from Cornell University analyzed 43 studies that examined messages about nutrition, some positive and others negative. People without a lot of nutrition knowledge preferred to be told what to eat and why. Instilling fear about certain foods was less eﬀective. SOURCE “‘Do’ Is Better Than ‘Don’t’ When It Comes to Eating Better,” Cornell Food and Brand Lab, 5/27/15

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did you know?

Eating pears can help manage Type 2 diabetes and diabetes-induced hypertension, but be sure to eat the skin. Researchers found much higher levels of healthful phenolic compounds in the skin of pears than in the ﬂesh. SOURCE “Research Shows Pears Could Be Part of a Healthy Diet to Manage Diabetes,” North Dakota State University, 4/10/15

more C = better health Eating plenty of fruit and vegetables rich in vitamin C may guard against cardiovascular disease, according to a new study in the American Journal of Clinical Nutrition. Researchers looked at the eating habits of about 100,000 people. “We can see that those with the highest intake of fruit and vegetables have a 15 percent lower risk of developing cardiovascular disease and a 20 percent lower risk of early death compared with those who very rarely eat fruit and vegetables,” said researcher Camilla Kobylecki, MD. She attributed the reduced risk to high concentrations of vitamin C in the blood. Vitamin C is a potent antioxidant that protects cells from damage that can cause many diseases. Foods that are particularly rich in the vitamin include citrus fruits, broccoli, bell peppers, and strawberries. SOURCE “Vitamin C Related to Reduced Risk of Cardiovascular Disease and Early Death,” University of Copenhagen, 7/7/15

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Wallaby Yogurt

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Kissino Pasta Sauce Dennis Casino produces his family pasta sauce recipe that has been passed down to generations for over 100 years. Kissino Pasta Sauces don’t use any preservatives, are gluten and GMO free and have no added sugar. They use burgundy wine instead of sugar to cut the acidity of the sauce. Kissino developed a loyal following because of its commitment to simple ingredients, simply made and simply delicious pasta sauce.

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Stonyfield Petite Creme and Greek Yogurt Introducing something new, exciting and utterly delicious: Petite Crème. More than just a pretty snack. This has high protein, low fat, and all the creamy indulgence you’ll ever need. Stonyfield’s Organic Greek Yogurt has an incredibly rich and creamy texture with about twice the protein of regular yogurt. It’s a delicious indulgence with 0% fat and 80 calories per serving.

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SEPTEMBER 2015

8/12/15 12:15 PM

BY JANE STODDARD

eat for beauty foods that feed the skin

One secret to healthy, youthful skin can be found right on the grocery store shelves. When it comes to maintaining good skin health, food sources are a key line of defense against sun damage, as well as a tasty way to help your body develop collagen and slow down the formation of wrinkles. The ABCs of healthy skin

Vitamins and minerals are important for good skin health. Vitamin A encourages new cell growth, B-complex vitamins help to maintain healthy skin, and vitamin C aids in the production of collagen and helps skin to maintain its elasticity. Vitamin D helps the body in developing immature skin cells and, while most of the D we get is manufactured during sun exposure, it can be found in fish and in fortified milks. Good sources of vitamin E, which helps the body to repair skin and other tissues, are nuts and sunflower seeds.

A rainbow of benefits

Naturally bright and colorful foods are a fantastic source of antioxidant ﬂavonoids, some of which can help to protect skin against the damage caused by sun exposure. The carotenoid lycopene, abundant in tomatoes, helps prevent sun damage. And the ellagic acid found in berries and pomegranates keeps skin elastic by preventing the destruction of collagen.

Don’t forget the fats

Other important nutrients to consider for optimal skin health are omega 3 essential fatty acids. Fish like salmon and sardines contain high amounts of omega 3s, which support skin elasticity and slow down the development of wrinkles. Omega 3s can also be found in plant sources, such as walnuts and flaxseeds. SELECTED SOURCES “Dietary Compound Ellagic Acid Alleviates Skin Wrinkle and Inflammation Induced by UV-B Irradiation” by J.Y. Bae et al., Exp Dermatol, 8/10 • “Differential Effects of Low-dose and Highdose Beta-carotene Supplementation on the Signs of Photoaging and Type I Procollagen Gene Expression . . .” by S. Cho et al., Dermatology, 2010 • Rx from the Garden: 101 Food Cures You Can Easily Grow by Kathleen Barnes ($14.94, Adams Media, 2011) • “Supplementation of Flaxseed Oil Diminishes Skin Sensitivity and Improves Skin Barrier Function and Condition” by K. Neukam et al., Skin Pharmacol Physiol, 2011 • “Tomato Paste Rich in Lycopene Protects Against Cutaneous Photodamage in Human . . . ” by M. Rizwan et al., Br J Dermatol, 1/11 • Winston and Kuhn’s Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($42.95, Wolters Kluwer, 2008)

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Our Family Table is Your Family Table

CELEBRATE FAMILY MEALS Around our dinner table we have great conversations —daily check-ins, jokes and reminders to not feed the dog from the table. My sons also form loving bonds through fights over who is going to do the dishes. I love it! And even while it’s sometimes a challenge to get a prepared meal on the table, it’s worth the effort. My typical routine is to pre-plan my weekly meals before heading to my local Lunds & Byerlys on Sundays to get everything I need. I have to do this to make family meal time work after a long work day. I typically choose meals that I know I can make and serve in less than an hour. With a little planning and everyone pitching in, sitting down at the table together can happen, and the rewards are priceless. I know that juggling jobs, kids and the demands of a busy, modern life can come at the expense of family mealtime at home. As your grocer, we’re your ally—the solution to your mealtime dilemma. You can find easy, healthy mealtime solutions in nearly every aisle of the store. Need help? Our FoodE Experts can help you find the mealtime solutions that work best for you and your family. Need a quick-to-cook meat or seafood item? Our staff is ready to make recommendations. We offer an ever-expanded assortment of products that take the stress out of planning and preparing family meals: preprepped fresh vegetables and fruits, a wide variety of amazing salads and delicious ready-to-eat entrées in our deli, including our rotisserie chicken. I’m a firm believer in the benefits of family meals. I see it in my own home with my children. Numerous studies show that home-cooked meals nourish the spirit, brain and health of all family members. Regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits and less risky behavior. With the start of a new school year, renew your 12

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commitment to creating and serving meals at home that nourish your kids’ brains and help them flourish for life. As you juggle new school routines and fall activities, we invite you to let Lunds & Byerlys provide you with mealtime inspiration and solutions. We like to think of our family table as your family table. We are here to serve. Visit any of our stores on September 19 from 12:30–3:30 p.m. to learn more and try some family-friendly samples. —by Bea James, Senior Manager of Organic, Natural, and Health and Wellness

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AN ORGANIC ORIGINAL AND A FAIRTRADE FIRST.

Chocolate made in good taste.

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1/12/15 8:37 AM

BY KELLI ANN WILSON

[ herbal Rx ] Allergies

allergy relief Fight symptoms with these common herbs

Summer is winding down and fall is on its way, but if you’re one of the 40 million Americans suﬀering from allergic rhinitis, otherwise known as hay fever, a change in the seasons doesn’t necessarily mean a break from sneezing and other allergy symptoms. These herbal solutions can help to lessen the severity of allergy-related symptoms, including sinus pressure, runny nose, and congestion.

Ginkgo

Ginkgo biloba has been found to have antiinﬂammatory properties, and it may be used to calm allergy symptoms and coughs. Used in Chinese herbal medicine for thousands of years, its ability to ease a wide range of symptoms makes ginkgo a great choice for herbal allergy relief.

Nettle

Although the name sounds scary, stinging nettle is an aﬀordable and safe herb to try if you are suﬀering from hay fever, as it appears to act as a mild antihistamine. This versatile herb, if properly prepared, can be eaten as a vegetable, boiled and added to a soup, or made into tea. It is also available as a supplement in freeze-dried capsules.

Garlic

An herb with many uses, garlic is also helpful for treating symptoms such as sinus congestion and coughs, which can plague allergy suﬀerers at this time of year. With more than 70 active ingredients, this herb can also help to reduce inﬂammation and boost the immune system.

Goldenrod

Because it blooms at the same time as ragweed, the common weed called goldenrod is frequently, but incorrectly, blamed for causing hay fever symptoms. In fact, this herb seems to lessen allergy symptoms by helping to drain sinus congestion and thin mucus. Some research suggests that it might also be able to ﬁght infection and reduce inﬂammation. Goldenrod can be taken as a liquid extract (tincture), or brewed as a tea. ●

SELECTED SOURCES “Allergic Rhinitis,” University of Maryland Medical Center, www.umm.edu/altmed, 5/13 • Healing Herbs by Diane Stein ($16.95, Crossing Press, 2009) • “Nettle Extract (Urtica dioica) Aﬀects Key Receptors and Enzymes Associated with Allergic Rhinitis” by B. Roschek Jr. et al., Phytother Res, 1/09 • Western Medicinal Plants and Herbs by Steven Foster and Christopher Hobbs ($22, Houghton Miﬄin, 2002)

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8/11/15 2:30 PM

[ market gourmet ] Gluten Free

minestra di riso, mandorle, e prezzemolo (rice, almond, and parsley soup)

From Italian Kitchen by Anna Del Conte ($24.95, Sterling, 2014)

45 minutes prep time • Serves 4 ¾ 6 1 M 3

c peeled (or blanched) almonds c low-sodium gluten-free chicken stock chicken breast on the bone c Italian rice (medium-grain risotto rice) Tbsp chopped ﬂat-leaf parsley Sea salt and freshly ground black pepper

1. Heat oven to 425°. 2. Place almonds on a baking tray and bake for 10 minutes, or until fragrant and golden. Chop them to the size of grains of rice. 3. In a large saucepan heat stock until boiling.

Add chicken breast and cook gently for 10 minutes. Lift breast out of stock and place on a board. Add rice to stock and mix in.

4. While rice is cooking, skin and bone chicken breast and cut meat into small strips.

5. When rice is nearly done, stir in chicken strips, almonds, and parsley and continue cooking until rice is ready.

6. Taste and add salt, if necessary, and pepper. Ladle soup into hot bowls. Kitchen Note: No clear soup like this can be

successful without the basis of a good stock. If you don’t have some chicken stock ready in the freezer, you can make it with a good quality chicken bouillon cube, of which there are quite a few on the market. This is a delicate soup.

Per serving: 364 Calories, 22 g Protein, 34 g Carbohydrates, 4 g Fiber, 17 g Total fat (2 g sat, 10 g mono, 4 g poly), 211 mg Sodium, ★★★★★ Vitamin B3 (niacin), Biotin, K, Copper, Manganese, Phosphorus, ★★★★ Vitamin E, Magnesium, ★★★ Vitamin B6, ★★ Vitamin B2 (riboflavin), B12, Selenium, Zinc, ★ Vitamin B1 (thiamine), Pantothenic acid, Iron, Molybdenum, Potassium

SEPTEMBER 2015

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elli Quark Yogurt

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Back to Nature Crackers, Juice & Soup For over 50 years, Back to Nature has passionately created foods with wholesome grains, real nutrition and delicious flavors. They are proud to give people truly flavorful, wholesome foods made with premium ingredients.

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Annie’s Mac & Cheese Annie’s delicious macaroni and cheese is made with certified organic real cheese and 100% durum semolina pasta. A healthy family favorite and a great value!

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SEPTEMBER 2015

8/12/15 12:17 PM

BY LISA FABIAN

It ’s a

ll a

. . . t u o b

T•H•E

APPLE!

Autumn brings with it many things: cool weather, cozy sweaters, comfort foods, and a return to shorter days and longer nights. But perhaps the most emblematic symbol of fall is the apple. Crisp, juicy, and delicious, this fruit can be baked, sautéed, stuﬀed, or eaten just as it is. Tucked into sweet pies, cakes, and breads, the apple does just as well when it goes savory paired with meat. So whether you prefer a Braeburn, Cortland, Fuji, Golden Delicious, Granny Smith, Jonagold, McIntosh, or Red Delicious apple, it’s time to celebrate this fall favorite.

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8/13/15 4:28 PM

45 min prep time serves 6

Maple-Baked Oats with Apples and Pecans From the Taste for Life test kitchen

2 eggs 2 c low-fat milk K c maple syrup 2 Tbsp unsalted butter, melted 2N c oats (not quick-cooking or instant) 1 large apple, cored and cut into K-inch pieces L c chopped dried apple 1N tsp baking powder K tsp ground cinnamon N tsp salt K c chopped pecans

1. Preheat oven to 350°. 2. Grease a large oven-safe baking dish. Whisk together eggs, milk, maple syrup, and melted butter. Set mixture aside. 3. Place oats, fresh apple, dried apple, baking powder, cinnamon, salt, and pecans in the baking dish. Toss gently until well combined. Evenly pour egg-milk mixture over oat mixture. 4. Bake for 35 to 40 minutes, or until liquid is absorbed by oats. Serve warm with additional maple syrup, if desired. Per serving: 377 Calories, 11 g Protein, 51 g Carbohydrates, 5 g Fiber, 15 g Total fat (4 g sat, 6 g mono, 3 g poly), 209 mg Sodium, ★★★★★ Manganese, ★★ Vitamin B2 (riboflavin), B12, Calcium, Phosphorus, Zinc, ★ Vitamin A, Biotin, Pantothenic acid, Copper, Iodine, Iron, Molybdenum, Selenium

Smoked Chicken, Apple, and Walnut Salad From The Connecticut Farm Table Cookbook by Tracey Medeiros and Christy Colasurdo ($21.95, The Countryman Press, 2015)

Dressing (makes K cup) 3 Tbsp fresh lemon juice 1 tsp Dijon mustard K tsp minced garlic 1K tsp chopped fresh rosemary 6 Tbsp extra-virgin olive oil Kosher salt and freshly ground black pepper Salad 2 medium-size tart apples, such as Granny Smith, cored and diced 1 c packed watercress, thin stems and leaves 1 c packed baby tender lettuce, such as red oak leaf, leaves separated and torn into bite-size pieces if large 1 c packed romaine lettuce, trimmed and torn into bite-size pieces 2 celery ribs, diced 1 large red sweet bell pepper, seeded and cut into thin strips K c toasted walnuts, coarsely chopped Kosher salt and freshly ground black pepper K lb gluten-free, nitrate-free deli sliced smoked chicken breast, sliced on the bias into thin slices

1. To make the dressing: Whisk together lemon juice, mustard, garlic, and rosemary. Whisking vigorously, add oil in a slow, steady stream. Season with salt and pepper to taste.

30 min prep time serves 4

2. To make the salad: In a large bowl, combine apples, watercress, lettuces, celery, bell pepper, and walnuts. Add dressing and toss to coat evenly. Season with salt and pepper to taste. 3. Arrange salad on plates. Place chicken slices on top and serve at once. Per serving: 394 Calories, 16 g Protein, 18 g Carbohydrates, 4 g Fiber, 32 g Total fat (4 g sat, 16 g mono, 10 g poly), 469 mg Sodium, ★★★★★ Vitamin C, K, ★★★ Copper, Manganese, ★★ Vitamin A, ★ Vitamin B1 (thiamine), B6, Biotin, Folate, Magnesium, Molybdenum, Phosphorus

Gluten Free SEPTEMBER 2015

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8/13/15 1:50 PM

55 min

prep time + 1 hour marinate time serves 6

N c plus 1 Tbsp olive oil, divided 10 sage leaves, finely chopped 1 sprig fresh rosemary, leaves finely chopped N tsp garlic powder Salt and freshly ground black pepper 2 pork tenderloins (2N lb total) 2 apples, cored and diced (separated; 1 apple is for the chutney, 1 for the stuffing) N c low-sodium chicken broth N c apple cider vinegar 2 Tbsp dried cranberries, chopped 2 Tbsp maple syrup 1 shallot, sliced 3 garlic cloves, chopped, divided 2 Tbsp Dijon mustard 1 Tbsp whole-grain mustard 1 Tbsp cornstarch 1 Tbsp olive oil 5 oz baby spinach

1. Preheat oven to 400°. Stir together N cup oil, sage, rosemary, and garlic powder; season to taste with salt and pepper. Using a sharp knife, butterﬂy pork tenderloins by cutting them almost in half lengthwise and opening them like a book. Rub all over with marinade. Cover and refrigerate for 1 hour.

2. While pork marinates, make the chutney. Combine half of the diced apple, the broth, vinegar, cranberries, maple syrup, shallot, and a third of the chopped garlic in a saucepan. Bring to a boil over medium heat and then reduce heat, cover, and simmer for about 15 minutes. Stir in mustards and cornstarch and cook, stirring frequently, for another 5 minutes. Remove from heat and set aside, covered, to keep warm.

3. To make the stuﬃng, heat the 1 tablespoon of oil in a large pan over medium-high heat. Add spinach, remaining half of the diced apples, and remaining two-thirds of chopped garlic. Cook, stirring occasionally, until spinach is wilted and apples are cooked through, 3 to 4 minutes. Remove from heat. 4. Lay pork open and spread stuﬃng evenly over it. Close pork and secure sides with wooden toothpicks every 2 inches.

5. Heat an oven-safe pan over medium heat and spray it lightly with olive oil. Brown pork on all sides and then transfer it to oven. Roast until internal temperature of meat registers 150° on a meat thermometer, about 25 to 30 minutes. Let rest for a few minutes before slicing it between the toothpicks and serving it with chutney. Kitchen Tip: The beauty of this dish is in the presentation. Using toothpicks keeps the stuﬃng inside and creates a beautiful look with very little eﬀort. Per serving: 382 Calories, 37 g Protein, 19 g Carbohydrates, 3 g Fiber, 18 g Total fat (4 g sat, 11 g mono, 2 g poly), 242 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B3 (niacin), B6, Vitamin B12, Phosphorus, Selenium, ★★★★ Vitamin B2 (riboflavin), Zinc, ★★★ Pantothenic acid, ★★ Iron, ★ Biotin, Vitamin C, Copper, Magnesium, Manganese, Potassium

SEPTEMBER 2015

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8/11/15 1:29 PM

[ healthy family ]

BY LISA FABIAN

gluten-free lunches at work, at school, at home

If you’re one of the many kids or adults who eat gluten free, you’ve probably noticed that dining outside the home can sometimes be a challenge. Whether at the school cafeteria, the sandwich shop around the corner, or in the ofﬁce break room, it’s important to have tasty and satisfying options available. When you pack safe and nutritious items, lunch can be a worry-free break from a busy day. Try the following tips for preparing gluten-free foods, whether you and your family are at home or away.

Gluten-free goodness There are plenty of great choices for gluten-free sandwich breads out there. But for something unexpected, why not roll fillings in an egg omelette, or a gluten-free pancake or crepe? Try making a “sandwich” out of two gluten-free waffles. Almost everyone loves tacos, and when they’re made with the gluten-free hard corn shells or soft corn tortillas, they’re safe to eat. Pack your favorite taco fillings into separate containers and assemble the tacos at lunchtime. Use corn or rice tortillas for bean and cheese quesadillas, and pack a side of salsa for dunking. Roll fresh veggies and your child’s favorite protein inside large lettuce leaves for fresh lettuce wraps. A small container of gluten-free soy sauce or peanut sauce can be included for dipping. Make a gluten-free pizza crust the night before, or purchase a frozen crust. Top with sauce, cheese, and everyone’s favorite toppings. Bake, slice, and pack up for lunch the next day. Gluten-free English muffins also make a great “crust” for pizza ingredients. A bean, quinoa, potato, rice, or gluten-free pasta salad holds up well for transport in a lunch box or bag, and these dishes can be customized with anyone’s favorite ingredients. Leftover soup from last night’s dinner can be poured in an insulated leak-proof container for a healthy option, especially during the colder months. Here’s an idea kids will love: Create a banana dog! Stuff a peeled banana into a gluten-free hot dog bun that’s been spread with nut butter. Drizzle with honey and pack up for a fun sandwich alternative. Mini crustless quiches and baked potatoes with toppings also make tasty and filling options for gluten-free lunches.

Fuel for the day Snacks can help power you through a long afternoon. These days you can find lots of choices on the supermarket shelves for those eating gluten free. Crackers, cookies, pretzels, and baked chips are just some of the items you can find in the gluten-free section. Many healthy foods are naturally gluten free and make great snacks, including yogurt, string cheese, dried fruit, sliced fresh fruit and vegetables, dark chocolate, nuts, and seeds. Make a batch of mini gluten-free muffins over the weekend, and you’ll have a great portable treat that will last the week. Consider hard-boiled eggs: They’re easy to transport and a filling choice. To make a nutritious option like cottage cheese more appealing to kids, press berries or raisins into the surface to make a smiley face that will surprise your youngster when he or she digs in. Fruit kabobs with a yogurt dipping sauce are a fun way for kids and adults to boost their intake of fresh fruit. For something with a crunch, try popcorn with Parmesan cheese or cinnamon. Easy-to-pack homemade trail mix with a combination of nuts, seeds, dark chocolate, gluten-free pretzels, and dried fruit is a healthy choice. Rice cakes topped with jam, cream cheese, or nut or seed butter is another great snacking option, as is a small container of applesauce. Be sure to pack everything up in a fun and sturdy lunchbox. Place hot and cold items in insulated bags or containers, and include freezer packs for foods that need to be chilled. SELECTED SOURCES “100 Gluten Free School Lunch Ideas!” http:// GlutenFreeville.com, 8/11/13 • “Sending Your Child to School Gluten Free” by Jamie Eppenauer, http://GlutenFreeMom.com, 2013

SEPTEMBER 2015

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8/12/15 2:12 PM

Crispy Fish or Chicken From Cooking for Your Gluten-Free Teen: Everyday Foods the Whole Family Will Love by Carlyn Berghoff, Sarah Berghoff McClure, Dr. Suzanne P. Nelson, and Nancy Ross Ryan ($19.99, Andrews McMeel Publishing, LLC 2013)

6 tilapia ﬁllets (about 1K lb), or 1K lb chicken tenders prep time 2 c rice milk (or to cover; optional) + 2 hours brine time 1 tsp salt (optional) 2 eggs well beaten with 2 Tbsp water serves 1 Tbsp Dijon mustard 3 c gluten-free, dairy-free, nut-free crispy brown rice cereal Prepared gluten-free tartar sauce or gluten-free barbecue sauce, as needed for serving

45 min 6

1. Cut tilapia fillets in half lengthwise. If using chicken tenders, pull out white tendons and discard. Place fish or chicken in a glass baking pan. 2. In a small bowl, mix rice milk and salt, if desired, and stir to dissolve salt. Pour over fish or chicken and let rest for 30 minutes, or cover and refrigerate for several hours or overnight. Remove fish or chicken from rice milk brine and pat dry with paper towels. 3. Preheat oven to 400°. Line a half sheet pan (18x13 inches) with parchment paper, and spray with gluten-free nonstick cooking spray. In a small bowl, mix egg-water mixture with mustard; whisk to mix well. Pour into a shallow bowl. 4. Place brown rice cereal in a 1-gallon self-sealing plastic bag, squeeze out the air, and seal. Using a rolling pin, roll to crush cereal to fine crumbs, leaving some coarse pieces intact. Transfer crushed cereal to a large flat plate. 5. One by one, dip fish fillet halves or chicken tenders first in eggmustard mixture, turning to coat each side well, and then in cereal, turning and patting to coat well. Transfer to parchment paper-lined pan. Spray tops of fish or chicken lightly with nonstick cooking spray and bake until cooked through and crisp, 30 to 35 minutes.

6. Remove pan from oven and transfer fish or chicken to a serving platter. Serve with tartar sauce or barbecue sauce, if desired. Variation: For crispy chicken thighs, substitute 6 boneless, skinless chicken thighs for the fish fillets. Trim the thighs of excess fat and cut in half before coating. Increase the oven temperature to 425° and bake for 35 minutes.

Kitchen Note: The secret to this recipe is using gluten-free crispy brown rice cereal (generic or brand name) for the breading, and adding flavor to the beaten eggs. The fish or chicken may be served as a snack or a main dish. Brining before cooking makes the fish and chicken sweet and moist, but this step is optional. This is great with a side of coleslaw. Pack tenders and a side of tartar sauce or barbecue sauce in separate containers for a lunch box. Crispy Chicken Per serving: 309 Calories, 27 g Protein, 21 g Carbohydrates, 12 g Total fat (4 g sat, 5 g mono, 3 g poly), 307 mg Sodium, ★★★★★ Vitamin B3 (niacin), ★★★★ Vitamin B6, Selenium, ★★ Vitamin A, B1 (thiamine), B2 (riboflavin), Folate, Phosphorus, ★ Vitamin B12, C, D, Pantothenic acid, Manganese Crispy Fish Per serving: 220 Calories, 24 g Protein, 21 g Carbohydrates, 4 g Total fat (1 g sat, 1 g mono, 1 g poly), 320 mg Sodium, ★★★★★ Vitamin B3 (niacin), Selenium, ★★★ Vitamin B6, D, ★★ Vitamin A, B1 (thiamine), B2 (riboflavin), B12, Folate, Phosphorus, ★ Vitamin C, Calcium, Iron, Magnesium, Manganese, Potassium

Vegetable-Minestrone Soup From the Taste for Life test kitchen

1 2 3 5

c dried gluten-free pasta Tbsp olive oil prep time cloves garlic, chopped serves c chopped mixed vegetables (your choice of celery, onions, carrots, red bell peppers, spinach) 1 (14.5 oz) can diced tomatoes 4 c low-sodium gluten-free vegetable broth Salt and freshly ground black pepper

40 min 6

1. Cook pasta according to package directions. Drain and set pasta aside. 2. Heat oil in a large soup pot over medium heat. Add garlic and sauté for 2 minutes. 3. Add vegetables and saute for 10 minutes, stirring frequently. 4. Add diced tomatoes and their juice and broth. Bring mixture to a simmer. Cover and cook for 15 to 20 minutes, or until vegetables are tender. Season with salt and pepper to taste. 5. Add pasta to soup. Serve or transfer to an insulated food container for lunch. Kitchen Note: You can swap out the pasta for approximately 1K to 2 cups of cooked beans. Per serving: 149 Calories, 5 g Protein, 22 g Carbohydrates, 3 g Fiber, 5 g Total fat (1 g sat, 3 g mono, 1 g poly), 466 mg Sodium, ★★★★★ Vitamin E, ★★★ Vitamin A, K, ★★ Folate, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Manganese, Selenium

SEPTEMBER 2015

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8/3/15 12:57 PM

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SEPTEMBER 2015

8/12/15 12:18 PM

[ dinner on the double ]

BY EVA MILOTTE

Hungry, but don’t have time to prepare a big meal? Let these easy suggestions guide you to fast and ﬂavorful dishes.

breakfast for dinner why not?

If you enjoy brunch with its assortment of both sweet and savory dishes, you’re going to love the following breakfast combos. They’re ﬁlling and easy to prepare, making the transition to suppertime a breeze. And we’re not talking just a bowl of cereal or cup of yogurt. These dishes are packed with protein and fresh produce. It’s time to switch it up. Breakfast has now oﬃcially become dinner!

SEPTEMBER 2015

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8/3/15 12:44 PM

Weeknight Frittata

Steak and Eggs

Breakfast Burrito

Sauté in ovenproof pan

Sauté

Boil

Cubed potatoes

Chicken sausage

Grass-fed strip steak

Scramble

TLT Cook

Strips of turkey bacon

Shred Tomato

Onion

Eggs

Roll into a

Zucchini

Add

Iceberg lettuce

Green bell pepper Whole wheat tortilla

Slice

Fry with Tomato

Whisked eggs

Eggs

Sautéed red bell pepper

Fry

Heat Chopped green onion

Herbs

Top with

Eggs, sunny side-up

Hash browns Chopped cilantro

Serve with

Layer onto

Serve with

Grated cheddar

Broil until set.

Hot sauce

Salsa

Whole-grain toast SEPTEMBER 2015

SM_0915_324_26_27.indd 27

8/3/15 12:45 PM

速

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2015 kids’ nutrition chart

what do they need?

In a child’s ideal world, sugar would be the main ingredient of a healthy diet. If it were, they’d be well: According to some estimates, American In doing a child’s ideal world, sugar would be the main ingredient of achildren healthy consume diet. If it were, they’d be of doing well: 23 teaspoons sugar perAccording day. (The to some estimates, American consume 23 teaspoons of recommended amountchildren is 8 teaspoons daily.)

sugar per day. (The recommended limit is 8 teaspoons daily.)

But it isn’t enough to cut the sugar; replacing it with important nutrients is key. It’s common knowledge that calcium is needed for strong bones and teeth, but did you know that magnesium is needed to balance out calcium, relax muscles, and perform several other functions in the body? We’ve all heard about the importance of vitamins C and D, but what about all the B vitamins? Our kids’ nutrition chart is here to guide you and your children in the right direction. For each nutrient, you’ll ﬁnd food sources and the RDA (Recommended Dietary Allowance) for diﬀerent age ranges, when available. Many people use a multivitamin/mineral as a sort of nutritional insurance, or you can discuss the chart with your healthcare provider to see which supplements may help improve your children’s health.

SEPTEMBER 2015

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8/10/15 1:46 PM

SM_0915_324_29_30_31.indd 30

8/10/15 1:47 PM

VITAMIN/MINERAL

ACTION

FOOD SOURCES

RDA/DIETARY INTAKE

Cod liver oil, fatty fish, egg yolks, fortified dairy products. Wheat germ oil, almonds and other nuts, cold-pressed vegetable oils.

Cruciferous and leafy green vegetables.

Controls calcium levels; critical for bone and tooth development. Antioxidant involved in immune function and anti-inflammatory processes.

Helps with blood clotting and bone formation and repair.

Antioxidant needed for eye and skin health.

FOLATE/FOLIC ACID

b6 b9

PANTOTHENIC ACID

NIACIN

RIBOFLAVIN

THIAMINE

0.5 mg 0.6 mg 1 mg 1.3 mg (M) 1.2 mg (F) 150 mcg 200 mcg 300 mcg 400 mcg

1-3 yr 4-8 9-13 14-18 1-3 yr 4-8 9-13 14-18

Bananas, brewer’s yeast, brown rice, carrots, chicken, eggs, fish, organ meats, pork, potatoes, sunflower seeds, whole-grain cereals. Asparagus, black-eyed peas, brewer’s yeast, fortified grains, leafy greens, lentils, lima beans, rice germ, spinach.

Brewer’s yeast, clams, dairy, eggs, fish, organ meats, sea

Fights stress; enhances stamina.

Promotes red blood cell formation; important in sodium-potassium balance, metabolism, and immune function. Important in genetic, metabolic, and nervous system processes; needed for healthy red blood cells. Prevents anemia; needed for cell formation,

1-3 yr 0.9 mcg 4-8 1.2 mcg

2 mg 3 mg 4 mg 5 mg

1-3 yr 4-8 9-13 14-18 Brewer’s yeast, eggs, legumes, mushrooms, organ meats, royal jelly, whole wheat.

1 mg (F) 6 mg 8 mg 12 mg 16 mg (M) 14 mg (F)

0.5 mg 0.6 mg 0.9 mg 1.3 mg (M)

1-3 yr 4-8 9-13 14-18

1 mg (F)

1-3 yr 4-8 9-13 14-18

0.5 mg 0.6 mg 0.9 mg 1.2 mg (M)

30 mcg 55 mcg 60 mcg 75 mcg

1-3 yr 4-8 9-13 14-18

6 milligrams (mg) 7 mg 11 mg 15 mg

1-3 yr 4-8 9-13 14-18

Beef liver, brewer’s yeast, broccoli, carrots, eggs, fish, nuts, wheat germ, whole wheat.

Almonds, brewer’s yeast, meats, milk, soybeans.

Essential to antibody production, generation of energy, and tissue respiration; reduces effects of stress.

300 micrograms (mcg) 400 mcg 600 mcg 900 mcg (M) 700 mcg (F) 1-18 yr 600 International Units (IU) (15 mcg)

1-3 yr 4-8 9-13 14-18

Essential for healthy circulation, skin, and nerves; important for converting food to energy.

Brewer’s yeast, dairy, egg yolks, wheat germ, whole grains, legumes, nuts, seeds.

Enhances brain function, circulation, digestion, and energy production.

Water-Soluble Vitamins

D-ALPHA TOCOPHEROL

d e

a Fish liver oil; manufactured in the body from brightly colored fruits and veggies.

Fat-Soluble Vitamins Note that some nutrient recommendations vary for males (M) and females (F).

annual kids’ nutrition chart

tasteforlife

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8/10/15 1:48 PM

Berries, citrus fruits, leafy greens, cauliflower, winter squash, asparagus.

Antioxidant needed for many different metabolic functions in the body, including tissue growth and repair and antiinflammatory action.

biotin

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SELECTED SOURCES “Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes,” US Dept. of Agriculture, www.nutrition.gov l “Micronutrient Information Center,” Linus Pauling Institute, http://lpi.oregonstate.edu l “Multiple Micronutrient Supplementation for Improving Cognitive Performance in Children . . . ” by A. Eilander et al., Am J Clin Nutr, 1/10 l Staying Healthy with Nutrition by Elson M. Haas, MD, with Buck Levin, PhD, RD ($39.95, Celestial Arts, 2006)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Vitamin C Gummies

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Brewer’s yeast, egg yolks, legumes, seafood, sea vegetables, whole grains.

Important in immune health; deficiency results in loss of senses of smell and taste.