Edition of Taste for Life®
November 2026
feast of fall
flavors inside Ashwagandha for stress Health benefits of magnesium Thanksgiving recipes
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[ healthy pick ]
green beans
This time of year, green beans have one very important job: holding up their end of the Thanksgiving casserole. But underneath the seasonal embellishments is a vegetable that deserves a little attention of its own. Green beans are notable for their vitamin K content. This nutrient plays an important role in normal blood clotting and helps support bone health. Green beans also provide vitamin C, an antioxidant that supports immune function, collagen production, and the absorption of iron from plant foods. The fiber in green beans supports digestive health and promotes healthy cholesterol and blood sugar levels. Green beans also contain folate, a B vitamin that is particularly important during periods of growth and during pregnancy. Like other colorful plant foods, green beans contain an array of beneficial pigments called “phytonutrients”—like beta-carotene and lutein—that help protect cells from oxidative stress. Whether steamed, roasted, sautéed, or added to soups and casseroles, green beans are an easy way to add fiber, vitamins, minerals, and protective plant compounds to the plate. ● SELECTED SOURCES “Are green beans good for you?” Cleveland Clinic Health Essentials, www.health.clevelandclinic.org, 10/4/23 • “Green beans can be one of the healthiest dishes at the holiday table” by L. Williamson, American Heart Association, www.heart.org, 11/22/22 • “Green beans—nutrition facts” by D. Simon, NC Cooperative Extension, www.franklin.ces.ncsu.edu, 7/30/25
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[ november contents ] 5 market gourmet Pumpkin Pie
6 health front Foods to boost brain health • Cheese supports the gut microbiome • More
12 Thanksgiving casseroles and tarts Fennel Stuffing • Wild Mushroom Tart • Butternut Squash Galette
Thanksgiving casseroles and tarts Tasty recipes for your holiday table.
17
12 24
17 adapt with ashwagandha An herb for anxiety, performance, and more.
18 quick tips Festive stuffing ideas.
20 in focus Easy ways to support digestion.
22 head over heels Pamper your feet.
24 mighty magnesium What can this mineral do for you?
26 cook-at-home Banish boring sandwiches!
28 healthy strategies Lower your diabetes risk. Products advertised or mentioned in this magazine may not be available in all locations.
NOVEMBER 2026
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[ note to shoppers ]
Thankful for . . .
Contributing Writers Mary Ann O’Dell MS, RDN
. . . Too many things to count: winter vegetables, the beauty of the fall landscape and cozy indoor gatherings with family and friends. We put the spotlight on magnesium this month. It’s an important mineral whose common forms offer their own special benefits. See pages 24 and 25 for all you need to know to keep magnesium working for your body.
Sally Karlovitz CN
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Associate Editor Kelli Ann Wilson
In this season of stress, certified nutritionist Sally Karlovitz looks at ashwagandha. This adaptogenic herb brings balance as it eases anxiety and stress, improves sleep, reduces blood sugar and enhances performance (page 17). As the time of year known for feasting approaches, look for ways to make your digestive system work better for you. See page 20 for information on the microbiome and on helping digestion with fiber, probiotics and enzymes. Are you standing around the kitchen too long as you prepare meals and desserts? Or are you already tired of cold-weather footwear? We’ll tell you how to refresh your feet and give them some love (page 22). Our Cook-at-Home department (page 26) is bursting with ideas for delicious sandwiches and includes a recipe for a cauliflower salad sandwich that will soon become a family favorite. We head to the Thanksgiving table with tasty recipes for everything from stuffing (page 18) and green beans (page 2) to the special holiday casseroles in this month’s food feature (page 12). And then check out page 5 for the Market Gourmet’s healthier pumpkin pie recipe. Wishing you your best Thanksgiving yet!
Mary Ann O’Dell, MS, RDN
Creative Director Michelle Knapp Production/Graphic Designer Brian Jenkins Chief Operating Officer Amy Pierce Customer Service 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Vice President – Retail Sales and Strategic Partnerships Anna Johnston (Anna.Johnston@TasteforLife.com) Chairman and Founder T. James Connell Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 155 Washington Street, Keene NH 03431, 603-283-0034 (fax 603-676-7941); © 2026 Connell Communications, Inc. All rights reserved. Subscription rates: $49.95. 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 Taste for Life may not be reproduced in whole or in part without express permission of the publisher.
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a note on recipes
Nutritional analysis from Edamam. 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
recipe key
Dairy Free Vegan
Gluten Free
Nut Free
Vegetarian
Disclaimer
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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[ market gourmet ]
Pumpkin Pie
From Better Than Grandma’s by Justin Ellen (Rolling Pin Press, 2026)
PREP 70 min + 4 hrs chill time SERVES 12 1
(9 inch) store-bought pie shell
1
(15 oz) can pumpkin purée (not pumpkin pie filling)
²⁄³
c packed light brown sugar
3
Tbsp pure maple syrup
2
large eggs, room temperature
1
large egg yolk, room temperature
½ ¼
c heavy cream
1
Tbsp salted butter, melted and cooled slightly
2
tsp vanilla bean paste or vanilla extract
c evaporated milk
1½ tsp ground cinnamon
¾ ¼ ⅛ ⅛ ½
tsp ground ginger
Whipped Cream, for serving (optional)
tsp ground nutmeg tsp ground cloves tsp finely ground black pepper tsp kosher salt
Market Gourmet may occasionally feature recipes that are higher in fat, sugar, or sodium. These dishes are intended as occasional indulgences within an overall healthy diet.
1. Parbake shell: Preheat oven to 425°. Lightly
dock bottom with a fork to prevent puffing. Line pie shell with foil, pressing into all edges, and fill with pie weights or dried beans. Place on a baking sheet and bake for 15 minutes, until edges begin to brown. Remove foil and weights and then bake for 5 to 8 more minutes, until lightly golden. Crust does not need to be fully baked. Let cool slightly while you make filling.
2. Make filling: reduce oven temperature to 325°. In a large bowl, whisk together pumpkin purée, brown sugar, and maple syrup until smooth. Add eggs and egg yolk and whisk until fully combined. Mix in cream, evaporated milk, melted butter, vanilla, cinnamon, ginger, nutmeg, cloves, black pepper, and salt until smooth and uniform. 3. Bake: pour filling into warm crust and gently tap dish on counter to release any air bubbles. Bake for 55 to 70 minutes, until edges are fully set and center has a slight jiggle when pan is gently nudged. Internal temperature should reach 170° to 175°.
4. Cool, serve, and store: let pie cool at room temperature for at least 3 hours, and then refrigerate for at least 4 hours or overnight before slicing. Serve slightly chilled or at room temperature with whipped cream, if desired. Store covered in refrigerator for up to 4 days. Cooking Tips: Pumpkin pie can start to feel a little too safe, almost expected. If you want something that still feels classic but more exciting, the secret is a tiny pinch of black pepper. Paired with a smooth, creamy filling and warm spices, it brings everything to life and makes a classic feel brand new. Nutrition Note: Pumpkin provides betacarotene, while cinnamon, ginger, nutmeg, and cloves contribute an array of plant compounds. Enjoy a modest slice without whipped cream for a lighter take on this holiday favorite.
Per serving (without whipped cream): 206 Calories, 3 g Protein, 55 mg Cholesterol, 25 g Carbohydrates, 12 g Total sugars (11 g Added sugars), 1 g Fiber, 11 g Total fat (5 g sat), 210 mg Sodium, ★★ Vitamin A, ★ Vitamin B2 (riboflavin)
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[ health front ]
NEWS THAT’S GOOD FOR YOU
pick these brain boosters
Natural substances found in berries, tea, coffee, extra virgin olive oil, and other plant foods appear to contribute to healthy brain aging. A new review of studies determined that these polyphenols may support nerve cells via their antioxidant and anti-inflammatory properties. Alzheimer’s disease and similar disorders are linked to the gradual loss of nerve cells. The authors stressed that healthy brain aging depends on long-term eating habits, writing that “existing evidence suggests that regularly eating more vegetables, fruits, berries, fiber-rich foods, fish, and nuts while limiting highly processed foods may help support healthy brain aging and preserve cognitive function over time.” Eating more nuts may also lower the long-term risk of dementia. The authors of three new studies touted tree nut and peanut consumption “as part of an overall brain-healthy dietary pattern.” SELECTED SOURCES “Dementia risk may also be reduced through diet,” Semmelweis University, 7/14/26 • “Dietary polyphenols in brain aging: Molecular mechanisms and implications for neurodegeneration” by N. Mózes et al., Nutrients, 5/4/26 • “Nut consumption and long-term risk of all-cause dementia: Preliminary findings from three prospective cohort studies” by M. Zhao et al., Nutrients, 5/27/26
cheese strengthens gut health
Healthful bacteria in certain cheeses appear to have beneficial effects on appetite control and other digestive factors. “Good cheese is delicious, and the artisan varieties we studied are full of microbial life that could have benefits to your gut health,” said researcher Sabrina Longley. Her team also found that compounds in the cheeses reduced inflammation and helped regulate cholesterol levels. Longley added that cheese is “an excellent vehicle for delivery of probiotics to the gut.” SELECTED SOURCES “The bacteria that make cheese taste so good may also benefit your gut,” University of Reading, 8/17/26 • “Microbial and biochemical characterization of three artisan British cheeses throughout the maturation process” by S. Longley et al., ACS Food Science & Technology, 5/1/26
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serve up some salmon
“Salmon is great for your heart, mental health, and muscle mass,” says registered dietician Julia Zumpano. “Eating it just a couple times a week can help support an active lifestyle and a healthy weight.” Salmon is rich in healthful omega-3 fatty acids and is an excellent source of protein, B vitamins, and other nutrients. It appears to have positive effects on cognition due to its anti-inflammatory properties, and it may lower the risk for certain cancers. SOURCE “6 reasons why salmon is so good for you,” www.clevelandclinic. org, 6/24/25
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NOVEMBER 2026
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[ test kitchen ]
winter squash
BY TASTE FOR LIFE STAFF
Stuffed Acorn Squash From the Taste for Life test kitchen
PREP 90 min SERVES 4 2
acorn squash
1
Tbsp unsalted butter, melted
¼ ⅛
tsp salt
two ways to enjoy this seasonal staple
1
Tbsp olive oil
1
lb sausage links (casings removed)
1
chopped leek (white and light green parts only)
With their naturally sweet flavor and hearty texture, winter squashes are made for cold-weather cooking. Here are two recipes that bring seasonal color and flavor to the table.
2
apples, cored and chopped
¼ ¼ ¼
tsp dried sage
1
Tbsp maple syrup, optional
tsp black pepper
c dried cranberries c chopped walnuts
1. Preheat oven to 400°. 2. Cut each squash in half crosswise and remove seeds with a spoon. Cut a thin slice off bottom of each squash half. (This helps it stand upright during cooking.) Brush insides of squash halves with melted butter. Sprinkle salt and pepper over. Place squash halves cut side down in a large roasting pan. Bake for 40 minutes to 1 hour, depending on size of squash halves, until tender when pierced with a fork. Reduce oven temperature to 375°. 3. Heat oil in a large pan set over
medium heat. Add sausage and sauté for 5 minutes, breaking it up into small pieces with a large spoon. Add leeks, apples, and sage and sauté for another 7 to 10 minutes, until apples are tender. Stir in cranberries, walnuts, and maple syrup, if using.
4. When squash is tender, turn halves upright in roasting pan. Evenly stuff each half with sausage mixture.
5. Bake, uncovered, for 10 to 15 minutes, until filling is slightly browned. Nutrition Note: To cut back on
saturated fat, swap the sausage for cooked brown rice—about ½ cup per squash half.
Per serving (made with chicken sausage): 483 Calories, 20 g Protein, 117 mg Cholesterol, 36 g Carbohydrates, 25 g Total sugars (10 g Added sugars), 4 g Fiber, 30 g Total fat (7 g sat), 1,175 mg Sodium, ★★★ Vitamin B2 (riboflavin), B3 (niacin), B6, ★★ Vitamin B12, ★ Vitamin B1 (thiamine), E, K, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc
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Butternut Squash Soup From the Taste for Life test kitchen
PREP 20 min SERVES 6 2
Tbsp extra-virgin olive oil
1
medium onion, diced
1
rib celery, diced
1
large carrot, diced
4
c butternut squash, peeled, seeds removed, and chopped
1
Granny Smith apple, peeled, cored, chopped
4
c low-sodium vegetable broth
Sea salt and ground black pepper, to taste
Pinch cinnamon, optional parsley sprigs, optional pumpkin seeds, optional
Greek yogurt, optional
1. Heat olive oil in a large soup
pot. Add onion, celery, and carrot and cook 3 to 4 minutes. Add butternut squash and apple.
2. Stir in broth and season with salt and pepper. Bring to a boil, and then simmer until squash is tender, 20 to 30 minutes. 3. Let soup cool slightly and purée batches in a blender or use an immersion blender to puree soup. Add cinnamon, if desired. 4. Serve, garnishing each
bowl with parsley, pumpkin seeds, and Greek yogurt, if using.
Nutrition Note: Butternut
squash is rich in beta carotene, which the body converts to vitamin A to support healthy vision and immune function. The squash, apple, and vegetables also provide fiber, while low-sodium broth helps keep sodium in check.
Per serving: 114 Calories, 2 g Protein, 0 mg Cholesterol, 18 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 5 g Total fat (1 g sat), 138 mg Sodium, ★★★★★ Vitamin A, ★★ Vitamin C, ★ Vitamin B1 (thiamine), B6, E, K, Potassium
NOVEMBER 2026
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BY EVA MILOTTE
Thanksgiving
12
casseroles and tarts cozy recipes for the holiday
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Forget about the turkey for a minute. It’s the sides that get guests excited. The following vegetarian dishes can be a tasty addition to the Thanksgiving table.
Butternut Squash Galette
6. Place baking sheet in preheated oven. Bake until crust is golden brown and filling is starting to brown, 35 to 45 minutes.
PREP 75 min + 45 minutes dough prep time SERVES 12
7. Cool tart in sheet pan placed over a wire rack for 10 minutes. Sprinkle with goat cheese. Transfer galette to cutting board to cut into wedges. Serve.
From the Taste for Life test kitchen
1½ lb butternut squash, peeled and cut into 1-inch pieces 2
Tbsp olive oil, divided
1
red onion, sliced thin
1
tsp minced fresh thyme
2
oz Gruyère cheese, shredded
Salt
1
recipe Galette Dough (recipe follows)
1
egg, lightly beaten
1
Tbsp sesame seeds
2
oz crumbled goat cheese
1. Preheat oven to 375˚. 2. Place squash in a microwave-safe bowl. Microwave, covered, until squash is tender, 8 to 10 minutes.
3. Heat 1 tablespoon of the oil in a
large skillet set over medium heat. Add onion and thyme. Sauté, stirring frequently, for 5 minutes. Add onion mixture and cheese to squash. Season to taste with salt.
4. Place a piece of parchment paper
on a large baking sheet. Transfer rolled-out dough to baking sheet. Brush dough with 1 teaspoon of the oil.
5. Spread butternut squash mixture
evenly over dough, leaving a border of 2 inches around edge of dough. Drizzle remaining 2 teaspoons oil over filling. Grasp 1 edge of dough and fold outer 2 inches over filling. Repeat process around entire edge of tart, overlapping dough every 2 to 3 inches. Gently pinch pleated dough to secure. Be sure not to press dough into filling. Brush dough with egg wash. Sprinkle edges with sesame seeds.
Nutrition Note: Butternut squash
gives this savory galette an impressive dose of vitamin A, primarily in the form of beta-carotene, an antioxidant the body converts to vitamin A as needed. It also supplies vitamin C and fiber, while the Gruyère and goat cheese contribute protein and calcium.
Per serving: 216 Calories, 5 g Protein, 41 mg Cholesterol, 20 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 2 g Fiber, 13 g Total fat (7 g sat), 186 mg Sodium, ★★★★ Vitamin A, ★ Vitamin C, E
Galette Dough From the Taste for Life test kitchen
PREP 15 min + 30 minutes chill time MAKES 1 galette crust 1½ c all-purpose flour
½ ½
tsp salt c cold unsalted butter, cut into pieces
4-6 Tbsp ice-cold water
1. In a medium bowl, whisk together flour and salt.
2. Using a pastry blender, cut butter
into flour mixture until coarse crumbs are formed. Add ice-cold water, 1 tablespoon at a time, mixing with your hands until dough is moist enough to just hold together.
3. Roll out dough into a roughly shaped 13-inch circle. Wrap in plastic wrap and refrigerate for 30 minutes before proceeding with recipe.
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continued from page 13
Wild Mushroom Tart From Recipes for Savoury Bakes by Hamlyn (Hamlyn, 2026)
PREP 40 min SERVES 12 12
oz ready-rolled shortcrust pastry
2
Tbsp olive oil
1
red onion, sliced
12
oz wild and chestnut mushrooms, trimmed and sliced
2
eggs, beaten
3½ oz mascarpone 1
tsp thyme leaves
Black pepper
2
tsp whole-grain mustard
1½ oz Parmesan cheese, grated
1. Use pastry to line a 9-inch flan tin. Chill while you make filling.
2. Heat oil in a frying pan. Cook
onion and mushrooms for 5 minutes, stirring frequently. Meanwhile, beat together eggs, mascarpone, and thyme leaves in a bowl. Season with pepper.
3. Add onion and mushrooms to egg mixture and mix well. 4. Spread mustard over pastry base. Pour over filling and level with the back of a spoon. Sprinkle with Parmesan. 5. Bake in a 400° preheated oven for 20 minutes until golden. Slice and serve hot or cold.
Nutrition Note: Mushrooms provide B vitamins, including riboflavin, along with minerals and beneficial antioxidant compounds. They’re also a source of betaglucans, a type of soluble fiber associated with immune and metabolic health. Pair this rich, savory tart with a leafy green salad or roasted vegetables for a more fiber-rich meal. Per serving: 211 Calories, 5 g Protein, 38 mg Cholesterol, 17 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 14 g Total fat (5 g sat), 205 mg Sodium, ★ Vitamin B2 (riboflavin)
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Fennel Stuffing
From Full Belly Farm & Kitchen: Recipes and Stories from a Family Farm by Amon and Jenna Muller (Hardie Grant Publishing, 2026)
PREP 75 min SERVES 12
Softened butter, for the baking dish
1
(1 lb) loaf crusty bread, torn with your hands into roughly bite-size pieces
9
Tbsp salted butter
2
medium leeks, washed thoroughly and thinly sliced
1
fennel bulb, cored and thinly sliced
¾ ½ ¼ ¼
tsp kosher salt
2
tsp chopped fresh thyme
2
large eggs
2
c vegetable stock
tsp freshly ground black pepper c chopped fresh parsley c chopped fresh sage
1. Preheat oven to 350°. Butter a 9x13-inch baking dish. 2. Spread torn bread on a sheet pan and toast, stirring frequently, until golden brown, 10 to 15 minutes. Remove from oven and place in a large bowl. Leave oven on.
3. In a cast-iron skillet or a frying pan, heat 8 tablespoons of the butter over medium heat. Add leeks, fennel, salt, and pepper. Sauté until fennel starts to soften, about 5 minutes. Add leek and fennel mixture to torn bread cubes. Sprinkle in parsley, sage, and thyme. Toss with your hands or a spoon until well mixed.
4. In a separate bowl, beat eggs and stock together and then drizzle over bread mixture, tossing well to ensure that bread is evenly coated and liquid is absorbed. Pour everything into buttered baking dish. Melt remaining 1 tablespoon butter and drizzle over top. Cover baking dish with foil. 5. Bake for 30 minutes. Remove foil and bake until
top is crusty, another 5 to 10 minutes. Check internal temperature to make sure it is at least 180°.
Cooking Tips: This dish is great the day after
Thanksgiving, topped with a fried egg. To make ahead, complete all steps up until the final drizzle of butter. Cover the pan with foil and store in the refrigerator until ready to bake. Uncover the dish, drizzle with butter, recover it, and bake it.
Nutrition Note: Fennel, leeks, and fresh herbs give this stuffing plenty of flavor while contributing beneficial plant compounds and nutrients, including vitamin K and folate. With 4 grams of fiber per serving, it offers a little more staying power than traditional stuffing. For an extra nutritional boost, sauté chopped kale with the fennel and leeks to add more fiber, vitamins, and antioxidants. Per serving: 229 Calories, 6 g Protein, 51 mg Cholesterol, 25 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 4 g Fiber, 12 g Total fat (6 g sat), 329 mg Sodium, ★★★★★ Vitamin K, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Folate, Iron © 2026 MOLLY DECOUDREAUX
NOVEMBER 2026
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BY SALLY KARLOVITZ, CN
adapt with
ashwagandha In a season when stress is at an all-time high, ashwagandha offers a possible solution for managing stress. Ashwagandha, Withania somnifera, is an herb native to India and Africa. Traditionally used in India as an aphrodisiac, liver tonic, and anti-inflammatory, it has become a popular herb in Western cultures today as reports of its restorative and rejuvenative properties have spread.
Uses of Ashwagandha
Ease Anxiety & Stress. Most of ashwagandha’s use centers around its action as an adaptogen. An adaptogen does just what it sounds like—it helps the body adapt to stress. An adaptogen is a plant that has a normalizing effect on the body, neither overstimulating nor inhibiting body function, but instead giving a general tonic or balancing effect. An adaptogen helps a body under stress be restored to balance, offsetting some of the negative effects of stress on the body, including anxiety and excess cortisol. Research suggests daily use of ashwagandha can help lower levels of the stress hormone, cortisol. And in one small study, those people who took ashwagandha extract each day for 60 days had significant reductions in anxiety compared with those who received a placebo.
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Improve Sleep. A bonus of ashwagandha’s benefits for stress includes better sleep. Research has shown that people using ashwagandha have reported better sleep quality and improved mental alertness upon waking up. Enhance Performance. Ashwagandha has demonstrated the ability to improve the rate of recovery following strenuous exercise, as well as increase endurance, and boost muscular strength. Intensive exercise is a stressor on the body. It is possible that ashwagandha’s adaptogen benefits are in play, or it may enhance energy supply to muscles during exercise. The other potential benefit, especially for men, is that it may help mildly boost testosterone. Again, this may be related to its action as an adaptogen to support balance when the body is under stress. Reduce Blood Sugar. Research suggests that ashwagandha may help reduce blood glucose levels. In fact, one research review found that ashwagandha was helpful in reducing blood sugar, hemoglobin A1c, blood lipids, and oxidative stress markers. It is believed that the active compound withaferin A in ashwagandha may enhance cellular glucose uptake from the bloodstream. ●
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[ quick tips ]
pass the stuffing! festive flavors for every plate
No holiday table is complete without stuffing—and with the right recipe, everyone can enjoy this seasonal favorite.
Stuffing with a twist
Start with your favorite bread-based stuffing recipe, then mix and match a few flavorful additions to make it your own. Fruit: Chopped apples, apricots, cherries, dates, dried cranberries, figs, or pears Nuts & seeds: Almonds, chestnuts, hazelnuts, pecans, pepitas, sunflower seeds, or walnuts Vegetables: Carrots, celery, fennel, leeks, mushrooms, sweet potatoes, winter squash Savory extras: Cheese (Cheddar, feta, Parmesan) or sausage (pork, chicken, turkey, or vegetarian) Fresh herbs: Chives, marjoram, parsley, rosemary, sage, or thyme Flavor boosters: Apple cider vinegar, caramelized onions, citrus zest, garlic, caramelized onions, or maple syrup Try a different base: Cornbread, gluten-free bread, sourdough, whole-grain bread, wild rice, or quinoa ● 18
Wild Rice Stuffing with Apples and Dried Cranberries From the Taste for Life test kitchen
PREP 20 min SERVES 6 2
c wild rice
3
Tbsp olive oil
1
c onion, diced ¹⁄³-inch
1 1 1
c celery, diced ¹⁄³-inch
c apples, diced ¹⁄³-inch
c dried cranberries
1
tsp dried thyme
½ ½
tsp dried marjoram
Salt and black pepper to taste
c chopped fresh parsley
1. Preheat oven to 350°. Cook rice according to package directions. (Use chicken or vegetable broth in place of water for more flavor.) Drain rice in a colander.
2. Heat olive oil in a large skillet over medium heat.
Add onion and celery, and cook until they’re soft, approximately 8 minutes. Add apple and cook for 5 minutes. Remove from heat and add cranberries, thyme, marjoram, parsley, and salt and pepper to taste.
3. Transfer mixture to a large, oiled baking dish. Bake, covered, until stuffing is heated through, approximately 30 minutes. Nutrition Note: For less added sugar, look for
unsweetened or reduced-sugar dried cranberries.
Per serving: 313 Calories, 8 g Protein, 0 mg Cholesterol, 56 g Carbohydrates, 14 g Total sugars (9 g Added sugars), 5 g Fiber,8 g Total fat (1 g sat), 119 mg Sodium, ★★★★★ Vitamin K, ★★★ Zinc, ★★ Vitamin B3 (niacin), Magnesium, Phosphorus, ★ Vitamin B2 (riboflavin), B6, C, E, Folate, Potassium
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[ in focus ]
trust your gut BY NAN FORNAL
simple ways to support healthy digestion
Overeating on Thanksgiving Day is almost as traditional as the feast itself. But if food doesn’t seem to sit right the rest of the year, it’s time to learn more about digestion.
Meet your microbiome
pr ob iot
ic
Bacteria and other microbes make up the gut microbiome, which helps digest food. A “normal” microbiome is “a constellation of healthy and potentially unhealthy organisms,” says Northwestern Medicine gastroenterologist Eugene F. Yen, MD, associate professor at Feinberg School of Medicine. An imbalance in gut bacteria, or dysbiosis, may relate to an increased risk of obesity, cancer, diabetes, and heart and cardiovascular disease, in addition to inflammatory bowel disease. Dr. Yen says, “Much of your gut microbiome is determined in your early childhood and then it remains stable over the course of your life.” Factors that can alter it include age, diet, genetics, and environmental influences including poor sleep, lack of exercise, antibiotic use, and even pets in the home.
Digestive helpers
Here are some easy ways to support your gut health this holiday season. Focus on fiber. Things you can do to improve your digestion aren’t all related to food. But a good place to start is by increasing the amount of fiber you eat. Certain types of fiber act as prebiotics, providing food for beneficial bacteria in the gut. “Eating plenty of fiber is associated with increased microbial diversity and a reduced risk of gastrointestinal issues like constipation and Crohn’s disease,” says Lindsay Warner of Harvard Health Publishing. “Fiber helps keep the colon healthy by reducing inflammation; it also helps keep you regular.” Power up with probiotics. Certain probiotic strains may support digestive health and help with symptoms such as bloating. Prebiotic compounds, which provide food for beneficial gut bacteria, are also available as supplements, including in combination with probiotics. Consider enzymes. For those with food intolerances, digestive enzymes can help reduce gas and bloating. Lipase helps break down fats, amylase works on carbohydrates, proteases (like bromelain and papain) support protein digestion; other enzymes help the body digest the sugars in dairy products (lactase) and beans (alphagalactosidase). ●
healthy
SELECTED SOURCES “5 simple ways to improve gut health” by L. Warner, Harvard Health Publishing, www.health.harvard.edu, 2/20/25 • “Digestive enzymes and digestive enzyme supplements” by M. Denhard, Johns Hopkins Medicine, www.hopkinsmedicine.org • “How Breathing Exercises Relieve Stress and Improve Digestive Health” by S. Kinsinger, Loyola Medicine blog, www.loyolamedicine.org, 12/14/17 • “Probiotics,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 3/25/25 • “What does your gut microbiome have to do with your health? The mystery of gut bacteria,” Northwestern Medicine HealthBeat, www.nm.org, 5/25
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Build better habits
A healthy lifestyle also supports a healthy microbiome. These everyday habits can also help keep digestion on track. Stay hydrated. If you’re not a habitual water drinker, try to make it a habit. Water performs several functions for digestion including the transport and absorption of nutrients, protection of the digestive tract by contributing to mucus production and guarding against constipation. Get plenty of exercise. Research shows a relationship between regular exercise of moderate to high intensity and a healthier gut. Getting between 150 and 270 minutes per week for six weeks has a positive effect on the gut microbiome. So even if you’re not active now, try the exercise approach to digestive health.
Improve your sleep hygiene. Tossing and turning at night and needing to nap in the daytime may be a sign that you’re not getting enough quality sleep. If you don’t get at least seven to nine hours of shuteye a night, change your pre-bedtime routine (don’t eat within three hours of going to bed, and avoid TV and digital devices for at least an hour before you turn in). Mind your stress levels. “The gut-brain connection is powerful,” says Warner. “Stress causes hormones like adrenaline and cortisol to spike, leading to symptoms like diarrhea, constipation, stomach pain, and heartburn.” While it may not be possible to avoid stress altogether, you likely can manage it using techniques like “belly breathing, relaxation therapy, and meditation.”
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BY TASTE FOR LIFE STAFF
head over heels
give your feet the care they deserve As temperatures drop, your feet disappear into socks, shoes, and boots—but that doesn’t mean they should be forgotten until sandal season rolls around again. A little extra care can help keep feet clean, comfortable, and healthy through the colder months. These simple tips will help you put your best foot forward all season long.
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Foot care fundamentals
Clean feet are happy feet. After washing with soap and water, always dry feet thoroughly—especially between the toes—to keep bacteria and fungus, like athlete’s foot, at bay. Keep toenails neatly trimmed. Always trim straight across, as rounding out the corners can lead to painful and unsightly ingrown nails. Moisturize dry, rough skin. Try olive or coconut oil, shea butter, or pure cocoa butter. Apply moisturizer before bed, put on thin socks, and leave on overnight for maximum healing. Deal with infections promptly, to keep them from spreading. Essential oils like cinnamon, tea tree, and thyme work to beat back the bad bugs. Consult your doctor or podiatrist if foot problems do not clear up on their own.
Treat your feet
Relax and recharge
The benefits of lavender go beyond its pleasing scent. Research suggests that warm water foot baths infused with lavender essential oils may help reduce pain and improve sleep quality. Other studies found aromatherapy with lavender essential oils has beneficial effects on symptoms of anxiety and depression. SELECTED SOURCES “The effect of lavender foot baths on postoperative pain and sleep quality in comparison with foot baths with warm water only—A prospective randomized controlled study” by Y. Uslu et al., Explore (NY), 5–6/24 • “Effect of lavender essential oil-based aromatherapy on anxiety: An overview of results of recent randomized controlled trials” by B.S. Sivamaruthi et al., Current Pharmaceutical Design, 10/6/25
A warm foot bath can soothe aching feet at the end of a long day. Try adding sea salt, Epsom salts, or a couple drops of essential oils, diluted in a carrier oil— scents like lavender and chamomile will relax and refresh. A 10-minute foot massage can make a world of difference. After soaking feet, dry them thoroughly, and rest your right foot on your left knee. Rub oil or lotion on your hands, and then sandwich your feet between your palms. Using circular pressure, massage your foot from heel to toe, top and bottom. Calluses can make you feel selfconscious. To remove them, soak feet for five to 10 minutes, then file the callus with a wet pumice stone—be gentle, as rough scrubbing can cause injury and infection. Apply moisturizer daily until callus softens. ● SELECTED SOURCES “Healthy habits: Foot hygiene,” Centers for Disease Control and Prevention, www. CDC.gov, 5/7/24 • “How to treat corns and calluses,” American Academy of Dermatology, www.AAD.org • “Meta-analysis of the antifungal activities of three essential oils as alternative therapies in dermatophytosis infections” by J.V. Rodríguez et al., Journal of Applied Microbiology, 3/31/22 • Natural Beauty by Rebecca Warren, ed. ($25, DK Publishing, 2015)
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BY MARY ANN O’DELL, MS, RDN
magnesium
mighty
Magnesium is involved in over 300 biochemical reactions in the body—everything from bone health and calcium absorption to energy production, blood pressure regulation, fluid balance, and relaxation. While readily available in foods like green leafy vegetables, nuts, and whole grains, studies consistently show that many Americans are not getting enough magnesium in their diets. In addition, numerous medications deplete magnesium in the body, including blood pressure medicines, antacids, heartburn medications, and antibiotics. Supplementing magnesium offers a way to fill in the gaps. Magnesium in supplement form works best when chelated, or bound, to another compound to help absorption. But with so many possibilities, how do you know which form of magnesium is best for you and your health? You can find these individually, or combined in a magnesium complex. Your body will use the supplement as magnesium, but the form may help it get to a specific area in the body.
Common Forms of Magnesium
Magnesium Glycinate. Magnesium is bound to glycine, an amino acid that helps with cell health and growth, and nervous system health. This popular form of magnesium helps relax muscles and support mood and sleep cycles. It is gentle on your stomach and intestines. Magnesium Citrate. Magnesium is bound to citric
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acid, a natural acid that helps with energy and mineral absorption. Another popular form, magnesium citrate supports intestinal regularity, helps regulate heartbeats, and relaxes muscles. Magnesium Malate. Magnesium is bound to malic acid, a natural acid that helps make energy. This form supports energy production and is a popular form for some people who are dealing with fibromyalgia symptoms. Magnesium L-Threonate. Magnesium is bound to threonic acid, a vitamin C metabolite that promotes cell protection. This form of magnesium is the only one known to be able to cross the blood-brain barrier to boost brain health. It supports the brain’s ability to change, grow, and learn more. Magnesium Taurate. Magnesium is bound to taurine, an amino acid that supports cellular energy production. This form supports healthy blood pressure function and heart health, and it enhances nerve function. Magnesium Oxide. Magnesium is bound to oxygen. This form is poorly absorbed through the digestive tract, so it’s not useful in the body or for reducing magnesium deficiency. However, because it is poorly absorbed, it moves through the digestive tract and is useful for alleviating constipation. This form is commonly used for intestinal cleansing purposes. ●
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[ cook-at-home ]
creative sandwiches BY LISA FABIAN
boosting flavor between bread
A lunchtime staple, the sandwich can become an interesting canvas for healthy ingredients and unique flavor combinations. Amp up your midday meal with these fun and tasty ideas. ✔ Instead of traditional egg salad, mash chickpeas with mayonnaise, dill, and capers. Top with pumpkin seeds and baby kale for crunch. ✔ Try a sweet-and-savory grilled cheese. Add sliced fruit (apples, peaches, or grapes) or whole blackberries or blueberries to a melted Cheddar, mozzarella, or Brie sandwich. ✔ Spice up chicken salad by mixing buffalo sauce with shredded chicken. Spread ranch dressing over bread slices. Top with the chicken, and then add some chopped green onion and crumbled blue cheese. ✔ Stuff a wrap with roasted vegetables, goat cheese crumbles, and toasted walnuts for a healthy midday meal. ✔ Bring breakfast to lunch with a scrambled egg and roasted potato wrap. Add arugula and slices of provolone cheese and red bell pepper.
26
✔ To add savory flavor to a tuna salad sandwich, enjoy it over an everything bagel. ✔ Freeze tofu slices overnight to give them texture and to allow flavorings to marinate in. The next day, soak the slices in a pickle brine seasoned with smoked paprika and chili powder. Drain tofu, coat in flour, and sauté until crispy. Serve over bread topped with pickles, tomatoes, and mayonnaise. ✔ For a fun twist on grilled cheese, add a sweet-andsavory smear of pumpkin purée combined with maple syrup, cinnamon, and nutmeg. Top with Cheddar cheese, and grill until crispy. ● SELECTED SOURCES “50 best sandwich recipes for lunch, dinner and every craving” www.foodnetwork.com, 8/28/26 • “Try this: Build a better sandwich” by M. Solan, Harvard Health Publishing, www.health.harvard.edu, 12/1/24
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Cauliflower Salad Sandwiches
From Veg Everything: Recipes for Weeknights, Parties & The Bites in Between by Tanya Sichynsky and The New York Times Cooking (Ten Speed Press, 2026)
PREP 30 min YIELDS 4 sandwiches 1
large head cauliflower (about 2 lb), halved and cut into 1-inch slices
6
Tbsp neutral oil, divided
5
tsp curry powder, divided
Salt
1
c raw walnuts, roughly chopped
1
tart, crisp apple, chopped into ½-inch pieces
1
lemon, zested and juiced, plus more to taste
½ ½ ¹⁄³ ½ ½
c mayonnaise
4
hoagie rolls, split lengthwise
c strained yogurt, like Greek or skyr c raisins c cilantro leaves and tender stems, roughly chopped c parsley leaves, roughly chopped
1. Place a large, rimmed baking sheet on the middle rack of the oven and heat to 450˚.
2. In a large bowl, toss cauliflower with 3 tablespoons of the oil, 2
teaspoons of the curry powder, and a large pinch of salt. Massage cauliflower to separate it into individual florets and coat it evenly in oil. Carefully spread cauliflower out on hot baking sheet and roast until cooked through and charred in spots, about 20 minutes. Turn broiler on high and cook until cauliflower is deep brown and well charred, 3 to 5 minutes.
3. While cauliflower roasts, toast walnuts: In a small skillet, heat remaining 3 tablespoons oil over medium heat, add walnuts and a pinch of salt and cook, stirring frequently, until lightly toasted, 3 to 4 minutes. Stir in remaining 3 teaspoons curry powder, turn off heat and cook until fragrant, about 1 minute. 4. In a large bowl, stir together apple, lemon zest and juice, and a large pinch of salt. Add mayonnaise, yogurt, raisins, cilantro, parsley, and walnut mixture, taking care to scrape in all oil and curry. Stir to combine. 5. Add cauliflower and toss until well combined. Season with salt to taste. (Cauliflower salad will keep in an airtight container in the fridge for up to 3 days.) 6. Divide cauliflower salad among rolls and press firmly to close.
Eat sandwiches immediately or within 12 hours; refrigerate after an hour.
© 2026 BY THE NEW YORK TIMES COOKING
Cooking Tips: Pulling from the greatest hits of chicken salads, this
best-of-all-worlds sandwich swaps out the chicken for cauliflower. The salad only gets better as it sits, allowing the flavors to meld and the cauliflower to soak up even more dressing.
Nutrition Note: Cauliflower, walnuts, apple, and raisins help each sandwich deliver an impressive 13 grams of fiber. To lighten it up, reduce the oil used to toast the walnuts and replace some or all of the mayonnaise with additional Greek yogurt. Choosing a wholegrain roll can add even more fiber and nutrients and go easy on the added salt to keep sodium in check. Per serving: 696 Calories, 18 g Protein, 2 mg Cholesterol, 67 g Carbohydrates, 24 g Total sugars (0 g Added sugars), 13 g Fiber, 44 g Total fat (5 g sat), 613 mg Sodium, ★★★★★ Vitamin C, K, ★★★ Vitamin B1 (thiamine), B6, Folate, Magnesium, ★★ Vitamin B2 (riboflavin), B3 (niacin), E, Iron, Phosphorus, Potassium, Zinc, ★ Calcium
NOVEMBER 2026
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[ healthy strategies ]
BY LYNN TRYBA AND VICTORIA DOLBY TOEWS, MPH
blood sugar support
tips to lower diabetes risk
Type 2 diabetes used to be known as “adult-onset diabetes” because it typically affected people over the age of 45. Today, rising childhood obesity rates have led to a corresponding increase in Type 2 diabetes in children. Diabetes increases risk of nerve damage, impaired circulation, heart attack, high blood pressure, and stroke as well as vision and kidney problems. Diabetes also dramatically increases your risk of various cancers, including liver, pancreatic, and endometrial cancers. Fortunately, there’s much you can do to prevent Type 2 diabetes.
What causes diabetes?
When a person eats food, the liver makes a sugar called glucose, which enters the bloodstream. The pancreas secretes insulin, a hormone that delivers glucose to cells to burn as energy. The more high-sugar foods or high-glycemic carbs you eat, the more insulin your body makes to deal with the increased glucose. If the pancreas can’t make enough insulin or if the cells start ignoring the insulin (a condition called insulin resistance), Type 2 diabetes can develop.
Nutritional support
Avoid white sugar, high fructose corn syrup, and refined carbs like white bread and white rice, which the body quickly converts into glucose. Instead, consider following 28
a Mediterranean-style diet rich with brightly colored fruits and veggies. Whole grains, which are also part of the Mediterranean diet, provide fiber, which lowers blood sugar. Research shows that people who eat the most fiber from whole grains (such as whole wheat, oats, and barley) have a lower chance of developing diabetes. Make sure to consume a couple of weekly servings of omega-3-rich seafood or take fish oil supplements and use olive oil for salad dressing. And good news for coffee lovers: Studies show that coffee drinkers have a slightly reduced risk of Type 2 diabetes. Scientists aren’t yet sure which of coffee’s many compounds is responsible for this, but coffee does contain many antioxidants. ● SELECTED SOURCES “Diabetes complications and risks,” American Heart Association, www.heart.org, 6/30/26 • “Mediterranean diet effects on Type 2 diabetes prevention, disease progression, and related mechanisms. A review” by S. Martín-Peláez et al., 7/27/20; “Coffee and lower risk of Type 2 diabetes: Arguments for a causal relationship” by H. Kolb et al., 3/31/21, Nutrients • “Type 2 diabetes and cancer,” American Cancer Society, www. cancer.org, 7/10/26 • “Whole-grain consumption and cardiometabolic risk: A meta-analysis of randomized trials” by S. Naghshi et al., European Heart Journal, 9/15/26
NOVEMBER 2026
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Know the warning signs Some people with Type 2 diabetes have symptoms so mild that the disease goes undetected. Nearly one out of every 10 US adults have diabetes. About 25 percent of them don’t know it, according to the Centers for Disease Control and Prevention. According to the American Diabetes Association, the following are typical symptoms of Type 2 diabetes. • Frequent urination • Intense thirst • Dry mouth • Feeling ravenous, even though you are eating • Extreme fatigue • Blurry vision • Cuts, bruises, and sores that take a long time to heal • Tingling, pain, or numbness in the hands and feet. The American Diabetes Association has an online test that allows you to assess your risk of developing Type 2 diabetes. If you are concerned, ask your healthcare provider for a screening. There are several tests available. SOURCE “Warning signs and symptoms of diabetes,” American Diabetes Association, www.diabetes.org, 2026
NOVEMBER 2026
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Untitled-2 1
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