Healthy Edge Magazine JUL2024 Earth Origins

JULY 2024

cool summer

inside

treats

• Healthy hydration tips • Benefits of vitamin C • Salad for supper

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5/30/24 12:23 PM

[ nutrition plus ]

coenzyme

Q10

A substance found in nearly every cell, coenzyme Q10, or CoQ10, is a potent antioxidant needed for the proper functioning of many organs and for numerous chemical reactions in the body. CoQ10 is a member of the ubiquinone family of compounds, a name that refers to their ubiquitous presence, especially in the heart, kidneys, liver, and pancreas.

Because it also plays a role in producing a molecule involved in energy transfer, researchers believe it may boost energy.

Researchers think that CoQ10’s powerful antioxidant role may reduce some damage caused by aging as well as by illness. In clinical studies, patients with diseases such as congestive heart failure, high blood pressure, and gum disease have been found to have lower levels of CoQ10. In people with diabetes, CoQ10 may improve blood sugar control. CoQ10 levels appear to decline with age, and since reduced energy is common with aging, supplements may help.

Recommended daily doses of CoQ10 for adults range from 30–100 milligrams (mg) per day, though deficiencies are rare. Supplements, although generally safe, may reduce the anticoagulant activity of warfarin. ● SELECTED SOURCES “Coenzyme Q10,” Linus Pauling Institute, http://lpi.oregonstate.edu •​ “Coenzyme Q10 in atherosclerosis” by M. Liao et al., European Journal of Pharmacology 5/3/24 • “Coenzyme Q10: A key antioxidant in the management of diabetesinduced cardiovascular complications . . .” by F. Samimi et al., International Journal of Endocrinology, 3/15/24 • “Could nutrient supplements provide additional glycemic control in diabetes management? A systematic review and meta-analysis of randomized controlled trials . . .” by Y. Kim et al., Archives of Pharmacological Research, 3/22

FOOD SOURCES of CoQ10 FOOD

2

SERVING SIZE

CoQ10 (MG)

Beef

3 oz, cooked

2.6

Herring

3 oz, marinated

2.3

Chicken

3 oz, cooked

1.4

Soybean oil

1 Tbsp

1.3

Rainbow trout

3 oz, steamed

0.9

Peanuts

1 oz, roasted

0.8

Sesame seeds

1 oz, roasted

0.7

Pistachio nuts

1 oz, roasted

0.6

Broccoli

½ cup, chopped, boiled

0.5

Cauliflower

½ cup, chopped, boiled

0.4

JULY 2024

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5/29/24 2:57 PM

16

© DANIELLE LIMA

22 12

it’s grill time

Flavorful recipes to beat the heat.

[ july contents ] 5 market gourmet Blueberry Pie

7 health front

25

Exercise can help improve mood • Being near green spaces may lead to healthier food choices

12 it’s grill time Vegetable Skewers • GarlicChipotle Faux Aioli • Grilled Blackened Chicken Caesar Cobb Salad • Blackened Chicken Breast • Grilled Polenta with Charred Scallion and Gorgonzola Topping

16 stay hydrated Keep your fluid levels up as the weather warms.

18 quick tips Strategies to keep stress at bay.

20 the flexitarian diet Everything you need to know to get started.

22 test kitchen Frozen treats help you keep your cool.

25 C’s the day Explore the many health benefits of vitamin C.

26 cook-at-home Learn to make nourishing summer salads.

28 healthy family Tips for safely preparing and storing food.

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

JULY 2024

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5/23/24 4:48 PM

[ note to shoppers ]

Midsummer pleasures

Contributing Writers Mary Ann O’Dell MS, RDN

Nothing says July better than swimming and outdoor playtime, except maybe a family party on the patio. With everyone gathering around the grill, the cook gets a bonus—the day off from cooking in a hot kitchen!

While you’re enjoying outdoor activities, don’t forget hydration. It’s important to drink enough to keep thirst at bay while replenishing electrolytes. Mineral imbalances can be the unhappy result of too much sweating and not enough fluid intake. See our feature on page 16 for tips on what to drink to steer clear of dehydration.

Two nutrients that are important all year long are CoQ10 (page 2) and vitamin C (page 25), both of which offer support for the cardiovascular system and other health benefits. Vitamin C is important for immunity, respiratory health, and even for support when dealing with stress.

More stress relief can be found in foods. See our Quick Tips department on page 18 to learn about dietary antidotes to stress, including foods that support the adrenal glands.

If you’ve been thinking about eating less meat without cutting it out altogether, check out the flexitarian diet (page 20). It emphasizes plantbased foods with moderate amounts of meat, seafood, dairy foods, and eggs.

Summer is a good time to think about food safety, and our Healthy Family department is full of tips to help you keep your meals safe (page 28).

Start off your July feast with our veggie-full grill recipes beginning on page 12. We have everything you need, from vegetable skewers to a grilled-chicken salad and tasty polenta triangles.

Super summer salads are also on the menu this month (page 26); the test kitchen has been busy coming up with frozen treats perfect for summertime enjoyment (page 22); and our Market Gourmet department features a spectacular blueberry pie (page 5).

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 Creative Director Michelle Knapp Custom Graphics Manager Donna Sweeney 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 603-283-0141); © 2024 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. 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.

Creative and Sales Offices 155 Washington Street, Keene NH 03431 603-283-0034 Printed in the U.S. on partially recycled paper.

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

Enjoy a happy, healthy month! a note on recipes

Mary Ann O’Dell, MS, RDN

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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JULY 2024

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5/22/24 5:44 PM

crust

[ market gourmet ]

For recipe, see page 6

Scan for more Summer Pie recipes.

.com

www.

JULY 2024

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5

5/30/24 10:54 AM

continued from page 5

Blueberry Pie

From The Complete Summer Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2020)

1

recipe Foolproof All-Butter Double-Crust Pie Dough (recipe follows)

30 oz (6 c) blueberries, divided 1

Granny Smith apple, peeled and shredded

¾ c (5¼ oz) sugar 2

Tbsp instant tapioca, ground

2

tsp grated lemon zest plus 2 tsp juice

Pinch table salt 2

Tbsp unsalted butter, cut into ¼-inch pieces

1

large egg, lightly beaten with 1 Tbsp water

140 min

prep time + 4 hrs cool time serves 8

1. Roll 1 disk of the dough into a 12-inch circle on a floured counter.

Loosely roll dough around rolling pin and gently unroll it onto a 9-inch pie plate, letting excess dough hang over edge. Ease dough into plate by gently lifting edge of dough with your hand while pressing into plate bottom with your other hand. Leave any dough that overhangs plate in place. Wrap dough-lined plate loosely in plastic wrap and refrigerate until firm, about 30 minutes. Roll other disk of dough into a 12-inch circle on floured counter. Using a 1¼-inch round biscuit cutter, cut a round from center of dough.

Cut 6 more rounds from dough, 1½ inches from edge of center hole and equally spaced around center hole. Transfer dough to a parchment paper–lined baking sheet; cover with plastic and refrigerate for 30 minutes.

.com

www.

Foolproof All-Butter Double-Crust Pie Dough

From The Complete Summer Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2020)

20 Tbsp (2½ sticks) unsalted butter, chilled, divided 2½ c (12½ oz) all-purpose flour, divided 2

Tbsp sugar

1

tsp table salt

½ c (4 oz) ice water, divided

30 min

prep time + 2 hrs chill time

1

makes 9-inch double crust

1. Grate 4 tablespoons of the butter on the large holes

2. Place 3 cups of the blueberries in a medium saucepan and

of a box grater and place in the freezer. Cut remaining 16 tablespoons of butter into ½-inch cubes.

3. Adjust oven rack to lowest position and heat oven to 400˚. Place shredded apple in a clean dish towel and wring dry. Transfer apple to a large bowl and stir in sugar, tapioca, lemon zest and juice, salt, cooked blueberries, and remaining 3 cups of uncooked blueberries until combined.

2. Pulse 1½ cups of the flour, the sugar, and salt in a food processor until combined, 2 pulses. Add cubed butter and process until a homogeneous paste forms, 40 to 50 seconds.

Using your hands, carefully break paste into 2-inch chunks and redistribute evenly around processor blade (when it’s not running). Add remaining 1 cup of flour and pulse until mixture is broken into pieces no larger than 1 inch (most pieces will be much smaller), 4 to 5 pulses. Transfer mixture to a bowl. Add grated butter and toss until butter pieces are separated and coated with flour.

set over medium heat. Using a potato masher, mash blueberries several times to release juices. Continue to cook, stirring often and mashing occasionally, until about half of blueberries have broken down and mixture is thickened and reduced to 1½ cups, about 8 minutes; let cool slightly.

4. Spread mixture into dough-lined plate and scatter butter over top.

Loosely roll remaining dough round around rolling pin and gently unroll it onto filling. Trim overhang to ½ inch beyond lip of plate.

Pinch edges of top and bottom dough firmly together. Tuck overhang under itself; folded edge should be flush with edge of plate.

5. Crimp dough evenly around edge of plate. Brush surface with egg

wash. Place pie on an aluminum foil–lined rimmed baking sheet and bake until crust is light golden brown, about 25 minutes. Reduce oven temperature to 375˚, rotate sheet, and continue to bake until juices are bubbling and crust is deep golden brown, 35 to 50 minutes. Let pie cool on a wire rack until filling has set, about 4 hours. Serve.

Kitchen Note: This recipe was developed using fresh blueberries, but unthawed frozen blueberries will work. In step 2, cook half the frozen berries over medium-high heat, without mashing, until reduced to 1¼ cups, 12 to 15 minutes.

Per serving: 599 Calories, 6 g Protein, 104 mg Cholesterol, 73 g Carbohydrates, 35 g Total sugars (22 g Added sugars), 4 g Fiber, 33 g Total fat (20 g sat), 378 mg Sodium, ★★★ Vitamin A, B1 (thiamine), Folate, ★★ Vitamin B2 (riboflavin), K, ★ Vitamin B3 (niacin), C, E, Iron, Phosphorus

6

Scan for more Summer Pie recipes.

3. Sprinkle ¼ cup of the ice water over mixture. Toss with a rubber spatula until mixture is evenly moistened. Sprinkle remaining ¼ cup of ice water over mixture and toss to combine. Press dough with spatula until dough sticks together. Using spatula, divide dough into 2 equal portions.

Transfer each portion to a sheet of plastic wrap. Working with 1 portion at a time, draw edges of plastic over dough and press firmly on sides and top to form a compact, fissure-free mass. Wrap in plastic and form into a 5-inch disk. Refrigerate dough for at least 2 hours or up to 2 days. Let chilled dough sit on the counter to soften slightly, about 10 minutes, before rolling. (Wrapped dough can be frozen for up to 1 month.

If frozen, let dough thaw completely on the counter before rolling.)

Kitchen Note: Be sure to weigh the flour. This dough will

be moister than most pie doughs, but it will absorb a lot of excess moisture as it chills. Roll out the dough on a wellfloured counter.

JULY 2024

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5/30/24 11:03 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

exercise lifts the mood

Physical exercise has a strong beneficial impact on anxiety and depression, according to a review of numerous studies. The researchers found a “particularly strong association” between lowand moderate-intensity exercise and the reduced risk of depression. Gardening, golf, and walking scored high. Results were similar in men and women and across different age groups.

“These findings underscore the physical activity’s potential as a preventative measure against mental health complications,” wrote the study authors.

SELECTED SOURCES “Low intensity exercise linked to reduced depression,” Anglia Ruskin University, 4/24/24 • “Physical activity and prevention of mental health complications: An umbrella review”

by M. Rahmati et al., Neuroscience & Biobehavioral Reviews, 5/24

Did You Know?

Taking a walk in a park or simply looking out a window at greenery may lead a person to make healthier food choices. The more vivid the greenery, the better, according to new research.

SOURCE “Nature’s nudge: Study shows green views lead to healthier food choices,” INSEAD Asia Campus, 4/29/24

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JULY 2024

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JULY 2024

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5/20/24 1:45 PM

Michael’s Health

Arginine Citrulline Powder Increase nitric oxide in the body with this convenient powder.* Nitric oxide relaxes and dilates your blood vessels, which in turn increases blood flow.* The ingredients in this powder, L-arginine, L-citrulline, and beet root, all work to increase nitric oxide production in the body.* Just blend with water or beverage for an energy and blood flow boost.* Nϋrish

Shampoo Bar Coconut Vanilla For balance and hydration, turn away from the plastic bottle and turn to this solid shampoo and conditioner. This balancing shampoo bar helps you go longer between washes and adds natural volume to hair at the root. Coconut oil, argan oil, and provitamin B seal in moisture, leaving hair refreshed and healthyfeeling. Good for all hair types.

Aloe Hand, Body & Face Cream

Health-Ade

Give your skin a hydro boost with this aloe vera-based cream. A small amount goes a long way to moisturize and protect skin all day. Perfect for aging skin, for dry patches, and for all over moisture and hydration. The combination of nourishing ingredients helps the skin in healing, repairing, and restoring itself.

Zingy ginger and zesty lemon team up to tackle your inner imbalances in this kombucha beverage. The bubbly probiotic tea supplies organic acids, probiotics, and antioxidants to support gut health.* And the flavor combination adds a zing anytime—tangy, spicy, and fruity. Made with organic black and green teas.

Pure Power

Energy Boost Ginseng + B12 Get a gentle, mood-lifting energy boost with this unique blend of energizing compounds.* Instead of over-relying on caffeine, this formula supplies Korean ginseng, B12, and a cocoa energy blend, including 100 mg of theobromine. Experience longer lasting energy without the crash-andburn effects of caffeine.

HealthyCell

Vibrant Hair, Skin & Nails Support beauty from the inside out with essential vitamins, minerals, antioxidants, and other nutrients for overall beauty and well-being.* This blend of hydrating nutrients, nourishing plant extracts, essential vitamins, and amino acid building blocks helps support collagen production and a healthy glow.* The formulation combines the ingredients of 7 supplements into 1 convenient gel pack.

8

Brixy

Kombucha Ginger Lemon

Raglan Food Co.

New Zealand Style Coconut Yogurt Indulge in the velvety smoothness of this plant-based, dairy free coconut yogurt.

Uniquely fermented with elevated and nurturing culture strains, it delivers a creamy texture and dangerously delicious taste, plus a boost of probiotic organisms to support gut health.* Nature’s Answer

PerioBrite Coconut Pulling Oil Target germs, fight bad breath, whiten teeth, and promote overall tooth and gum wellness with this coconut pulling oil. The tradition of pulling oil comes from Ayurveda, and in this blend, it utilizes fractionated coconut oil, plus wildcrafted herbs and a blend of essential oils. Includes a toothbrush and tongue scraper for full oral health.

JULY 2024

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6/3/24 2:19 PM

Terry Naturally

Complete Testosterone Support For peak performance, try this advanced blend of nutrients for optimum health, every day.* Supports healthy sex drive and energy, plus hormone balance and resilience to stress.* Formulated with DHEA, DIM, B6, ashwagandha, boron, and zinc. It’s a great approach for longevity and healthy aging.*

Birdie & Louie

Tuna Tuesday Cat Food Dish out delicious tuna to your feline friend, but keep the meal balanced and nutritious with Tuna Tuesday Cat Food. Made with wild, ocean caught tuna and supplemented with the vitamins and minerals every cat needs, it’s perfect for all stages of life.

Grain free.

Vital Planet

Intense Care Probiotic+ Gas + Bloating This 4-in-1 high potency formula supplies probiotics, prebiotics, postbiotics, and parabiotics.* It features 3 key targeted probiotic strains clinically researched and shown to help ease the symptoms of occasional gas, bloating, and abdominal discomfort and cramping.* Packs a powerful punch with 65 billion cells from 65 strains.

BIOptimizers

Mushroom Breakthrough A blend of 5 superfoods that gives you maximum brain power, healthier skin, hair and nails, and supports the immune system.* This unique formula includes lion’s mane, chaga, cordyceps, and reishi mushrooms, plus collagen from both marine and bovine sources. Start your day with this breakthrough blend!

JULY 2024

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6/3/24 11:12 AM

[ in focus ]

BY TASTE FOR LIFE STAFF

keep an eye on

your vision nutrients that protect against cataracts

Cataracts lead to a clouding of the lens of the eye, making them the leading cause of correctable reduced vision. It’s not uncommon for cataracts to slowly develop over time as part of the normal aging process.

The exact cause of cataract development remains elusive, although free radicals are a strong suspect.

Whenever free radicals cause trouble, it makes sense to look to antioxidants for protection. Vitamins C and E serve as major antioxidants in the eye, so supplementing may help reduce the risk of developing cataracts.

Nutritional support for eye health

Vitamin deficiencies may raise your chances of developing eye conditions including cataracts. Be sure to get these vitamins in your diet, or consider a supplement: Vitamin A: Critical to good vision, vitamin A protects against night blindness and dry eyes and supports the cornea. Dietary sources of vitamin A come in two main forms: preformed vitamin A (found in animal products, like milk and eggs, and fortified foods), and carotenoids (found in plant foods like cantaloupes, carrots, leafy greens, mangos, pumpkins, red bell peppers, and sweet potatoes).

Vitamins C and E: Due to their antioxidant properties, vitamins C and E can help protect against age-related cataracts. Vitamin C is found in bell peppers, citrus 10

fruit, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower), strawberries, tomatoes, and white potatoes. Food sources of vitamin E include almonds, asparagus, avocados, mangos, peanuts, red bell peppers, sunflower seeds, and sunflower, safflower, and soybean oil.

The Bs: Some research on people over age 49 shows a link between higher intakes of the B vitamins, along with protein and vitamin A, and a lower incidence of cataracts. Foods rich in B vitamins include avocados, citrus fruit, eggs, fortified cereals, legumes, whole grains, and meat, poultry, and fish.

Other supplements that have been linked to eye health include omega-3 fatty acids, selenium, lutein, and zeaxanthin. Be sure to check with your healthcare practitioner before adding any new supplements to your regimen. ● SELECTED SOURCES “Can supplements improve eye health and vision?”

by H. Korneffel, University of Michigan Health Blog, 8/15/19 • “An eye on nutrition: The role of vitamins, essential fatty acids, and antioxidants in age-related macular degeneration, dry eye syndrome, and cataract”

by M.M. McCusker et al., Clinics in Dermatology, 3–4/16 • “Foods high in B vitamins,” www.WebMD.com, 12/2/22 • “Nutrients for prevention of macular degeneration and eye-related diseases” by H.E. Khoo et al., Antioxidants (Basel), 4/19 • “Vitamin A,” 3/23; “Vitamin C,” 3/23; “Vitamin E,” 3/23; The Nutrition Source, Harvard T.H. Chan School of Public Health, https:// nutritionsource.hsph.harvard.edu • “Vitamin C and the lens: New insights into delaying the onset of cataract” by J.C. Lim et al., Nutrients, 10/14/20

JULY 2024

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5/30/24 12:26 PM

Roasted Vegetables with Balsamic Vinegar and Basil From the Taste for Life test kitchen

4

small zucchini

3

bell peppers

1

large red onion

1

fennel bulb

3

Tbsp olive oil

35 min prep time serves 4

Salt and freshly ground black pepper 3

Tbsp good-quality balsamic vinegar

½ c chopped fresh basil

1. Preheat oven to 425˚.

2. Slice zucchini into ⅛-inch thick slices. Slice

bell peppers into ¾-inch dice. Slice onion and fennel into strips.

3. Toss vegetables with oil, and salt and pepper to taste. Divide vegetables between two baking sheets. Roast until veggies are tender and golden, about 20 minutes, stirring halfway through roasting time.

4. Transfer roasted vegetables to a large bowl.

Toss with vinegar and basil. Serve.

Kitchen Note: This recipe features a generous helping of bell peppers, a plant food rich in many nutrients (like vitamins A, C, and E) that have been shown to support eye health and lower cataract risk.

Per serving: 189 Calories, 4 g Protein, 0 mg Cholesterol, 21 g Carbohydrates, 14 g Total sugars (0 g Added sugars), 6 g Fiber, 11 g Total fat (2 g sat), 345 mg Sodium, ★★★★★ Vitamin B6, C, K, ★★★ Vitamin A, ★★ Vitamin B2 (riboflavin), E, Folate, Phosphorus, Potassium, ★ Vitamin B1 (thiamine), B3 (niacin), Iron, Magnesium, Zinc

JULY 2024

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5/30/24 12:26 PM

BY LISA FABIAN

cook with fire Get ready to heat up the grill! The following flavorful and fun recipes are perfect for a warm summer evening.

30 min prep time serves 4 as a side

Scan for Summer Grilling & Chilling recipes.

.com

www.

12

© JOHN HAFNER

JULY 2024

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5/16/24 11:59 AM

Vegetable Skewers

Garlic-Chipotle Faux Aioli

1

From The Meateater Outdoor Cookbook by Steven Rinella and Krista Ruane ($38, Random House, 2024)

pint cherry tomatoes

From The Meateater Outdoor Cookbook by Steven Rinella and Krista Ruane ($38, Random House, 2024)

1

garlic clove, plus more to taste

10 oz medium mushrooms, cleaned and trimmed

1

c light mayonnaise

2

small onions, peeled and cut lengthwise into 6 wedges each

1

chipotle chile in adobo sauce, chopped

1

tsp adobo sauce

2

zucchini, cut in half lengthwise, then cut into ½-inch half moons

Extra-virgin olive oil, for drizzling Kosher salt and freshly ground black pepper Garlic-Chipotle Faux Aioli (recipe follows) Special Equipment 10 (8- to 12-inch) metal skewers

1. Skewer vegetables, using 4 skewers

for the tomatoes and 2 each for the mushrooms, onion wedges, and zucchini.

Dress with a drizzle of oil and season with salt and pepper.

2. Prepare a grill for direct heat. When

hot, lay down skewers with space in between them. Cook each to your desired doneness. Char and caramelization add flavor; it should take 3 to 5 minutes per side for tomatoes and zucchini, and 6 to 8 minutes per side for onions to get some color and cook through. Rotate mushrooms as they cook. They will steam a little and then begin to crisp in parts after 10 to 12 minutes.

3. Remove skewers to a plate and serve

warm or at room temperature, with or without Garlic-Chipotle Faux Aioli.

Per serving (with Garlic-Chipotle Faux Aioli): 285 Calories, 5 g Protein, 0 mg Cholesterol, 16 g Carbohydrates, 10 g Total sugars (0 g Added sugars), 3 g Fiber, 23 g Total fat (3 g sat), 817 mg Sodium, ★★★ Vitamin B2 (riboflavin), C, E, ★★ Vitamin B3 (niacin), B6, K, ★ Vitamin B1 (thiamine), Folate, Phosphorus, Potassium

Kitchen Note: You’ll get the best results if you don’t mix different types of vegetables on the same skewer. Go ahead and mix aromatics for flavor if you want to combine a vegetable with citrus slices or a hearty flavor enhancer (such as sage, thyme, rosemary, or even scallions) that can stand up to the heat of the grill. But keep your veggies homogenous. You can make simple vegetable skewers by brushing them with a touch of olive oil and then sprinkling them with a bit of salt and pepper. For a little variety, try hitting them with a seasoned mushroom or garlic salt. Serve these skewers with the Garlic-Chipotle Faux Aioli.

½ tsp orange zest Pinch of kosher salt

1. Finely mince garlic in the bowl of a mini

processor. Add remaining ingredients and process until smooth. (Alternatively, you can finely chop garlic and chipotle and stir everything together.)

2. Cover and store in the refrigerator for up to 1 week.

Kitchen Note: This is a “cheater” chipotle

aioli and is great to make at the last minute.

If you don’t have chipotle, substitute hot sauce to keep it spicy.

Grilled Blackened Chicken Caesar Cobb Salad

From Macros Made Easy by Danielle Lima ($22.99, Page Street Publishing Co., 2024)

Caesar Dressing 1

clove garlic, minced

¼ c fresh lemon juice from 1 large lemon 2

anchovy fillets, minced

1

tsp Dijon mustard

2. Cook blackened chicken according to following recipe. Slice chicken.

3. To assemble salad, add romaine,

tomatoes, onion, hard-boiled eggs, Parmesan, and bacon to a large mixing bowl. Mix together to combine. Split into four equal salads. Top each salad with sliced chicken and dressing.

Kitchen Note: Perfect for meal prepping and customizable to your liking, this salad is sure to have you coming back for seconds.

Use the Caesar dressing immediately, or store it in an airtight container in the refrigerator for up to 1 week.

Per serving: 386 Calories, 46 g Protein, 226 mg Cholesterol, 17 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 7 g Fiber, 15 g Total fat (5 g sat), 1,316 mg Sodium, ★★★★★ Vitamin A, B2 (riboflavin), B3 (niacin), B6, K, Phosphorus, ★★★★ Calcium, Folate, ★★★ Vitamin B1 (thiamine), Potassium, ★★ Vitamin C, Iron, Magnesium, Zinc, ★ Vitamin E

Blackened Chicken Breast

From Macros Made Easy by Danielle Lima ($22.99, Page Street Publishing Co., 2024)

1

lb boneless, skinless chicken breast

Blackening Seasoning 1 Tbsp smoked paprika 1 Tbsp garlic powder 1 tsp salt ½ tsp black pepper or fresh cracked black pepper, to taste ⅛-½ tsp cayenne pepper*

1. Heat a grill, an indoor grill, or a grill pan to high heat. While grill heats, trim chicken breast, removing any fat.

Salt and black pepper, to taste

2. Make blackening seasoning by mixing smoked paprika, garlic powder, salt, pepper, and cayenne in a small bowl. Add it to raw chicken. Be sure to cover all sides as well as you can with seasoning. Spray one side of chicken with cooking spray to prevent it from sticking to grill.

Assembly

3. Lower grill to medium-high. Place chicken

½ c nonfat (0%) plain Greek yogurt 1

Tbsp light mayonnaise

¼ c shredded Parmesan cheese 1

egg yolk (optional)

1

Tbsp water

1 lb Blackened Chicken Breast (recipe follows) 2 heads romaine lettuce, chopped 1 c cherry tomatoes, halved ¼ small red onion, finely sliced 2 hard-boiled eggs, sliced ¼ c shaved Parmesan cheese 5 slices turkey bacon, cooked and chopped

1. To make dressing, in a small bowl whisk

together garlic, lemon juice, anchovy fillets, Dijon, yogurt, mayonnaise, Parmesan, egg yolk (if using), water, salt, and pepper until well combined. Set aside.

on grill with nonstick coating side of chicken down. Close lid and grill for 5 minutes. Flip chicken and grill for another 5 minutes until cooked through or internal temperature is 165˚. Time will vary depending on thickness of chicken breast. Once done, remove chicken from grill.

*Use ⅛ teaspoon of cayenne for mild heat; ¼ teaspoon for medium heat; and ½ teaspoon for spicy.

JULY 2024

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5/28/24 8:52 AM

continued from page 13

Grilled Blackened Chicken Caesar Cobb Salad Recipe on page 13

25 min

prep time + grill time for chicken

© DANIELLE LIMA

serves 4

Scan for Summer Grilling & Chilling recipes.

.com

www.

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JULY 2024

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5/16/24 11:59 AM

1½ hrs

prep time + 2 hrs chill time

© AMERICA’S TEST KITCHEN

makes 16 polenta triangles

Grilled Polenta with Charred Scallion and Gorgonzola Topping From The Complete Small Plates Cookbook by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2023)

2

c water

1

Tbsp chopped fresh rosemary

½ tsp table salt 1

c instant polenta

3

Tbsp plus 1 tsp extra-virgin olive oil, divided

4

scallions, trimmed

4

oz gorgonzola cheese, softened

1

Tbsp heavy cream

1

Tbsp honey

1. Grease an 8x8-inch square baking pan,

line with parchment paper, and grease parchment. Bring water to a boil in a medium saucepan over medium-high heat. Stir in rosemary and salt. Slowly pour polenta into water in a steady stream while whisking constantly and return to a boil. Reduce heat to medium-low and continue cooking until grains of cornmeal are tender, about 30 minutes, stirring every few minutes. (Polenta should be very thick.) Off heat, stir in the 3 tablespoons of oil. Transfer polenta into prepared pan, smooth top using a rubber spatula, and let cool completely, about 30 minutes. Wrap tightly in plastic wrap and refrigerate until polenta is very firm, 2 hours.

2. Remove polenta from baking pan

and flip onto a cutting board; discard parchment. Slice into 4 equal squares and then cut each square into 4 triangles; refrigerate until ready to grill. Toss scallions with remaining teaspoon of oil.

3. For a charcoal grill: open bottom vent

completely. Light large chimney starter filled with charcoal briquettes (6 quarts). When top coals are partially covered with ash, pour evenly over half of grill. Set cooking grate in place, cover, and open lid vent completely. Heat grill until hot, about 5 minutes. For a gas grill: turn all burners to high, cover, and heat grill until hot, about 15 minutes.

4. Clean and oil cooking grate, and then

repeatedly wipe grate with well-oiled paper towels until grate is black and glossy, 5 to 10 times. Grill polenta triangles and scallions (covered if using gas) until polenta and scallions are lightly charred on both sides, 5 to 7 minutes, turning as needed. As polenta and scallions finish cooking, transfer polenta to a serving platter and scallions to cutting board. Chop scallions and combine with gorgonzola and cream in a small bowl.

5. Top each polenta wedge with a heaping teaspoon of gorgonzola mixture. Drizzle with honey and serve.

Kitchen Note: When you’re grilling meat and a vegetable, it’s nice to add a side too. For this great alternative to crostini, the polenta is made ahead of time and cut into triangles. It’s grilled with scallions, building smokiness in both base and topping. Gorgonzola adds welcome funkiness. Using a low liquid-to-cornmeal ratio when simmering the polenta ensures the wedges will be sturdy enough to hold together during grilling. Extra-virgin olive oil contributes richness and keeps the polenta from being sticky. After chilling in a baking pan, the cooked polenta is firm enough to slice; 5 minutes over a hot fire crisps the outside while the insides stay soft.

Be sure that the Gorgonzola is at room temperature, so that it blends smoothly.

Cooked polenta can be refrigerated, wrapped, for up to 3 days.

Per serving (serves 8; 2 polenta triangles each): 188 Calories, 5 g Protein, 13 mg Cholesterol, 19 g Carbohydrates, 3 g Total sugars (2 g Added sugars), 1 g Fiber, 11 g Total fat (4 g sat), 166 mg Sodium, ★ Vitamin K, Phosphorus

JULY 2024

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5/16/24 11:59 AM

BY MARY ANN O’DELL, MS, RDN

stay

hydrated in summer heat As the summer sun and the temperature heat up, staying hydrated is super important.

People spend more time outside in the hot sun doing a variety of activities. A lot of people like to hang out at the pool, the lake, or the beach, around water, but they often don’t remember they still need to drink water to avoid dehydration. Sports practices begin in summer and sweating a lot can contribute to dehydration . . . and dehydration has a negative effect on sports performance.

What is Dehydration?

Dehydration is using or losing more fluid than is taken

in, so the body doesn’t have enough water and fluids to function normally. This can result in electrolyte imbalance. Even mild dehydration can drain a person’s energy, make them weak, and cause inability to think clearly. Severe dehydration can lead to dizziness, nausea, vomiting and serious illness like heat stroke.

Electrolytes are minerals, like sodium, calcium, magnesium ,and potassium, that help balance the amount of water in the body and help maintain appropriate pH levels. Imbalances in electrolytes, caused by dehydration and sweating, can result in muscle twitching or fatigue. Just as an example, a

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JULY 2024

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muscle needs calcium, sodium, and potassium to contract. If any of these minerals become imbalanced, it can lead to either muscle weakness or excessive contraction (twitching).

So drink up and stay hydrated and balanced. Sounds simple enough, right?

What should you drink?

There are several options that can help maintain hydration. Here are some top picks. q Water. The very best option to stay hydrated is water. Many people don’t think of it as a nutrient, but water IS an essential nutrient for your body. Alkaline, or high pH, water can be even better for hydration since it usually has electrolytes added. If you don’t like to drink plain water, drink essenced water or flavored sparkling water. Be sure to check the label and avoid sugar, artificial sweeteners, and artificial flavors. The other option is to make your own infused water with fruits and herbs. This is a way to make water more interesting and fun, and the options are endless! You can also boost your water with essential electrolytes, collagen, superfruit juice, chlorophyll, or other superfood mix-ins.

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r Coconut Water. Also called coconut juice, this

natural isotonic beverage is high in potassium and other electrolytes, making it a great fluid replacement beverage for exercise and sports events. And it has no added sugar or sweeteners, making it an even better choice than other common sports beverages. Coconut water is also available combined with pure fruit juice. s Tea. Tea can be a good option if you choose right.

Choose from black, green, white, or rooibos (red) teas, or a variety of herbal teas. Brew tea with hot water, then pour over ice for a refreshing iced tea to cool you off on a hot day. Or try one of the many ready to drink bottled teas available. Remember that black and green tea contain caffeine, a diuretic that draws water out of the body, so be sure you still supplement your tea drinking with water. And watch the sugar content of bottled teas as they can be high! For this to be a good option to fight dehydration, you want to go with unsweetened or just lightly sweetened tea. t Sports Drinks. Sports Drinks were designed for one thing . . . to be used during sports practices and competitions. They are very good for these times only.

Outside of sports, they are not a good beverage option because they can be very high in sugar, full of artificial colors and flavors, and even somewhat high in sodium.

Another, and maybe better, option is to make your own sports drink with water and an electrolyte mix specifically designed for hydration. This will help keep sugar in check. u Fruits & Veggies. If you needed another reason to eat those fresh fruits and veggies, here it is! Certain fruits and vegetables have high water content. Just think of the produce most common in summer . . . watermelon, tomatoes, lettuce, cucumbers . . . for high water fruits and veggies. ● JULY 2024

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5/30/24 12:19 PM

[ quick tips ]

BY BRIGITTE MARS, AHG, AND CHRYSTLE FIEDLER

eat to

beat stress

nutritional strategies to support mental health Learning how to manage stress and stressful situations is one of the most important tasks on our journey to a happier life. Stress is caused by anything that disturbs our serenity and makes us feel unsafe. From the economy, technology, politics, and the state of the world to relationships, childcare, money, living situations, or illness, large and small changes alike (even positive ones) cause stress. Most of us think of stress as a necessary nuisance, but we rarely examine the cost it has on our lives, our health, and the way it causes “disease” in the body.

It’s easy when we’re stressed to stop doing good things for ourselves. Instead, think of it as an opportunity to take better care of yourself and focus on self-care. Though stress may be unavoidable, we can come through most ordeals if they are balanced by good nutrition, exercise, useful natural remedies and therapies, rest, and spiritual or mindfulness practice.

And consider taking a break from the news and social media for a while!

Nutritional Therapy

You are what you eat, especially when it comes to handling stress. Eating a naturally colorful whole-food diet that includes organic v­ egetables, fruits, legumes,

Brigitte Mars, AHG, an herbalist and nutritional expert for more than fifty years, is a founding member of the American Herbalists Guild, and teaches herbal medicine at Naropa University. She is the author of several books, including Addiction-Free Naturally, and is the creator of the iPlant app. She lives in Boulder, Colorado. www.BrigitteMars.com

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Excerpted with permission from Natural Remedies for Mental and Emotional Health by Brigitte Mars, AHG, and Chrystle Fiedler © 2024 Healing Arts Press, an imprint of Inner Traditions International, www.InnerTraditions.com.

nuts, seeds, and oils provides the nutrients, fiber, and phytochemicals you need to improve your defenses against stress. Choosing organic helps you avoid toxic chemicals that may be harmful to mental and emotional health issues as well as the health of our planet.

Eat small, frequent meals, and choose warm, nourishing foods that are high in protein and complex carbohydrates, which help keep blood sugar on an even keel as well as providing important B vitamins. Oatmeal and yogurt are good choices; they are easy to digest and rich in calming calcium. Other good stress-soothing foods include almonds, raisins, and sunflower seeds.

Onions contain tension-relieving prostaglandins. Hemp seed and chia seeds provide brain-nourishing omega-3 fatty acids.

Nourishing the Adrenals

The adrenal glands (as well as the kidneys) benefit from mineral-rich black foods such as black sesame seeds, black rice, black quinoa, seaweeds, and chia and sunflower seeds. Avocados, bananas, cantaloupe, peaches, potatoes, chicken, salmon, and tuna are also good tonic food for the adrenals and kidneys. Be sure to get enough protein. ●

Chrystle Fiedler is a freelance journalist and author of The Complete Idiot’s Guide to Natural Remedies and the Natural Remedies Mystery series. She has contributed to dozens of publications and has called Boston, New York City, and Los Angeles home. www.ChrystleFiedlerbooks.com

JULY 2024

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5/23/24 4:49 PM

,

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5/15/24 11:33 AM

BY EVA MILOTTE

the flexitarian diet healthy eating made easy

We’re often told in life to be more flexible. The same advice can be said for the eating plan known as the flexitarian diet. With an emphasis on plant-based foods, along with a moderate consumption of meat, seafood, dairy, and eggs, the flexitarian diet combines flexible eating and mostly vegetarian meals.

Health benefits of a flexitarian diet

The flexitarian diet is recommended for lowering the risk of heart disease and cancer, particularly colorectal cancer. Emerging research also suggests a flexitarian diet may improve body weight, blood pressure, and markers of metabolic health, and reduce Type 2 diabetes risk.

One recent study comparing flexitarians, vegans, and omnivores found that those following a flexitarian or vegan diet had more beneficial cholesterol levels (including triglycerides and LDL) and better insulin levels, as compared to omnivores.

Flexitarians and vegans also had higher intakes of healthy foods including vegetables, fruit, nuts, and seeds.

Some people who follow a flexitarian diet may develop nutrient deficiencies (including vitamin B12, vitamin D, and/or iron), so it’s important to be mindful of nutrient intake and consider dietary supplements, as needed. Always consult a healthcare practitioner before adding any new supplements to your regimen.

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Flexitarian diet checklist

To get started, focus on adding more of the following to your diet: ✔ Plant-based protein (beans, legumes, tempeh, tofu) ✔ Fruits and vegetables ✔ Whole grains (oats, barley, quinoa, brown rice) ✔ Dairy (animal and plant-based options) ✔ Healthier sweeteners ✔ Herbs and spices ✔ Healthy fats (avocados, nuts, and seeds) ● SELECTED SOURCES “The Flexitarian diet,” www.WebMD.com, 3/23/23 • “Flexitarian diet: Flexible approach to focusing on plant foods,” American Institute for Cancer Research, www.aicr.org, 4/13/21 • “Nutritional status of flexitarians compared to vegans and omnivores—a cross-sectional pilot study” by A. Bruns et al., 11/28/23; “Plant-based diets and cardiovascular risk factors: A comparison of flexitarians, vegans, and omnivores in a cross-sectional study” by A. Bruns et al., 2/12/24, BMC Nutrition

JULY 2024

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5/15/24 11:40 AM

BY TASTE FOR LIFE STAFF

fresh &

frozen cool treats for fun in the sun!

Frozen Strawberry Limeade From the Taste for Life test kitchen

1½ c sliced and hulled fresh strawberries ¼ c freshly squeezed lime juice 1

Tbsp honey

1

c chilled coconut water

1

c crushed ice

10 min prep time serves 2

Mint, lime slices, and fresh strawberries for garnish (optional)

1. In a high-speed blender, combine strawberries, lime juice, honey, coconut water, and ice.

2. Blend until combined. Garnish with mint leaves, lime slices, and strawberries, if desired. Serve immediately.

Kitchen Note: This paleo drink is reminiscent of frozen lemonade, but with the refreshing twist of tart lime juice and sweet strawberries.

Per serving: 98 Calories, 2 g Protein, 0 mg Choelsterol, 24 g Carbohydrates, 18 g Total sugars (9 g Added sugars), 4 g Fiber, 1 g Total fat (0 g sat), 128 mg Sodium, ★★★★★ Vitamin C, ★ Magnesium, Potassium

Nothing cools down a hot day faster than an iced treat. These frozen concoctions are full of goodfor-you ingredients like fresh fruit.

Plus, these recipes are dairy free and free of refined sugar—could it be that summer has just gotten a little bit sweeter?

Raspberry Granita From the Taste for Life test kitchen

4

c fresh raspberries

¹⁄³ c honey

Zest of 1 organic lemon 1

Tbsp lemon juice

Mint and fresh raspberries for garnish (optional)

30 min

prep time + 3 hrs freeze time serves 6

1. Toss raspberries with honey, lemon zest, and lemon juice in a bowl. Let sit for 20 minutes.

2. Mash mixture with back of a large spoon or potato masher until mixture is well blended. Don’t mash so much that mixture becomes a purée.

3. Transfer mixture to a 9-inch square metal pan.

Place pan in freezer, covered, for 1 hour.

4. Remove pan from freezer and stir mixture with a fork, breaking up frozen sections. Return pan to freezer and freeze until firm, about 2 more hours.

5. Remove pan from freezer and, with a fork, use

a chopping motion to break granita up into flakes.

Garnish with mint leaves and fresh raspberries, if using. Serve.

Per serving: 103 Calories, 1 g Protein, 26 g Carbohydrates, 6 g Fiber, 1 g Total fat (0 g sat), 2 mg Sodium, ★★★ Vitamin C

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JULY 2024

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6/4/24 9:26 AM

Watermelon Granita

From the Taste for Life test kitchen

4

c seedless watermelon chunks

10 min

prep time + freeze time serves 4

¼ c pomegranate juice Mint and watermelon wedges for garnish (optional)

1. Purée watermelon and pomegranate juice in a blender until smooth.

2. Pour mixture into an 8x8-inch glass baking dish.

3. Place dish in freezer, uncovered.

Approximately every 30 minutes, rake mixture with a fork.

4. After about 3 to 4 hours, when granita is frozen but still grainy, it’s done. Serve immediately in small dessert bowls. Garnish with mint and watermelon slices, if desired.

Per serving: 54 Calories, 1 g Protein, 0 mg Cholesterol, 14 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 3 mg Sodium, ★ Vitamin C

Scan for more Frozen Treat recipes.

tasteforlife.com/frozen JULY 2024

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JULY 2024

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6/3/24 8:27 AM

BY MARY ANN O’DELL, MS, RDN

C’s the day: benefits of

C

vitamin

It’s a nutrient most people are familiar with, touted to get rid of colds and boost collagen. So, what has research on vitamin C found? Here is a brief summary: Stress Support. Research suggests vitamin C may be a useful part of a stress reduction program. One study found that people with higher levels of vitamin C did not show mental and physical signs of stress, and they recovered from stressful situations faster than people with low levels of vitamin C in their blood. If fear of public speaking is something you experience, consider vitamin C! A study looking at vitamin C’s effect on public speaking stress found that the group taking 500 milligrams (mg) of vitamin C for one week prior to speaking experienced less presentation stress than those who didn’t take the supplement.

Cold Symptoms. In an analysis of 10 studies looking at the effect of vitamin C supplementation on the severity of a cold, the results of the study led the

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authors to estimate a 15–26 percent decrease in severe symptoms caused by the common cold, which could be attributed to vitamin C supplementation.

Cardiovascular Health. People with high blood pressure (hypertension) who took vitamin C supplements lowered their blood pressure, according to a research analysis. Research has also found that a daily dose of vitamin C boosted the health of the endothelium—the thin layer of cells lining blood vessels—which may boost overall heart health.

Collagen Formation. Collagen is the most abundant protein in the body, giving strength and resilience to connective tissue in blood vessels, bones, cartilage, and skin. Collagen gives skin its youthful suppleness and tautness. Vitamin C is necessary for collagen production, and tissue growth and repair.

Vitamin C’s benefits for skin can be acquired both topically and internally.

Respiratory Health. Researchers in London found that patients with asthma or chronic obstructive pulmonary disease (COPD) who had low levels of vitamin C had an increased risk of breathing problems on days when outdoor air pollution levels were high.

The researchers noted that this study added evidence that the negative effects of air pollution may be modulated by antioxidants.

So, how do you get vitamin C? Eat more fruits and veggies, and you will get vitamin C. It’s found in citrus fruits, berries, kiwi, bell peppers, kale, broccoli, and more. For a more concentrated dose, such as the therapeutic doses used in many of these studies, consider a good vitamin C supplement. ● JULY 2024

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5/30/24 12:37 PM

[ cook-at-home ]

BY EVA MILOTTE

no-cook dinners for summer

super su

d s a l a s r e p p

Salad of Arugula, Raspberry, Avocado, and Feta with Mixed Seeds

15 min prep time serves 4

From the Taste for Life test kitchen

Dressing 3

Tbsp raspberry or white wine vinegar

3

Tbsp extra-virgin olive oil

1½ tsp Dijon mustard

small bowl until well combined. Add salt and pepper to taste.

Set aside.

2. Add arugula, raspberries, avocado, feta, and mixed seeds

Salt and freshly ground black pepper

together in a large bowl. Pour over dressing. Gently toss salad ingredients and dressing together until well combined.

Salad

3. Transfer to individual plates and serve.

4

c arugula

1

c raspberries

1

avocado, sliced

½ c crumbled feta cheese 2

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1. Make dressing: whisk vinegar, oil, and mustard together in a

Tbsp mixed seeds (sesame, flax, and/or sunflower)

Kitchen Note: Feel free to add your favorite protein to this refreshing salad.

Per serving (made with 1 tablespoon each sesame seeds and sunflower seeds): 261 Calories, 5 g Protein, 17 mg Cholesterol, 10 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 6 g Fiber, 23 g Total fat (5 g sat), 340 mg Sodium, ★★★ Vitamin K, ★★ Vitamin B2 (riboflavin), B6, B12, C, E, Calcium, Folate, Magnesium, Phosphorus, Zinc

JULY 2024

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Who wants to turn on the stove when it’s hot out? Instead, transform side salads into complete and satisfying meals.

Salads can be incredibly versatile. They offer a multitude of textures, colors, and flavors. They’re also a unique way to enjoy an abundance of healthy foods.

With additions like fresh and dried fruits; nuts and seeds; meat; seafood; grains; beans; lentils; cheese; herbs; and veggies (pickled, roasted, and raw), you have a super supper salad!

Here are some interesting ways to get in your greens for a refreshing summer meal.

■ Purchase in-season produce. Not only will it be fresher, but it’s also likely to be more affordable.

■ Iceberg lettuce was a common salad favorite for years. Why not try romaine, chicory, endive, watercress, baby spinach, arugula, or radicchio instead?

■ Add thinly sliced raw Brussels sprouts for crunch and color.

■ For seafood salads, add chunks or slices of avocado for a rich and buttery flavor.

■ To boost the protein content in salads, add roasted chicken or turkey or seafood (salmon, shrimp, scallops).

Beans, legumes, smoked tofu, and tempeh are good picks for vegan protein sources.

■ Instead of croutons, add crunch with kale chips, tortilla chips, asparagus, corn, bell peppers, red onion, sliced radishes, shredded carrots or cabbage, sliced jicama, nuts, or seeds.

■ Grains are a healthy salad add-in. Try quinoa, barley, or wild rice.

■ Swap raw vegetables for cooked varieties. Blanch asparagus, snow peas, sugar snap peas, or broccolini.

Consider roasted sweet potatoes, butternut squash, beets, pumpkin, or red potatoes.

■ Fresh fruit adds sweet juiciness. But consider dried varieties for more concentrated flavor: dates, cherries, raisins, apples, cranberries.

■ For interesting textures and an appealing appearance, think beyond just chopping the ingredients. Shred, spiralize, grate, slice, tear, or crumble salad additions like cheese, vegetables, nuts, or your favorite protein. ● Balancing flavor is an important part of any dish, including salads. Try incorporating at least one ingredient from each of the following categories: bitter (how about arugula?); salty (consider roasted, salted almonds); sweet (toss in sliced apple); sour (vinaigrette is an easy go-to).

■ Get funky. Add crumbles of feta, goat cheese, blue cheese, or gorgonzola. Or try slices or shreds of Parmesan cheese atop a tomato salad.

■ Balance sweetness with spiciness. For a shredded carrot salad with dried apricots and honey, add a touch of cayenne, cumin, or chili powder.

■ Instead of the vinegar in a dressing, try swapping in a citrus juice (lemon, lime, grapefruit, or orange). In a creamy dressing, substitute avocado for the mayonnaise.

■ Freshen up salads with fresh herbs: cilantro, basil, tarragon, chives, dill, mint, or parsley.

■ Add whole, tender herb leaves instead of some of the salad greens.

■ Leftovers are perfect for salad fixings. Shred leftover chicken breast. Toss it with Bibb lettuce and your favorite fruits and nuts for a tasty, protein-rich meal.

■ Look inside your cabinets or pantry for inspiration. No croutons? Crumble crackers over a salad before serving.

Want to add sweetness to a vinaigrette? Whisk in honey, agave nectar, or fruit jam.

■ Combine contrasting greens for interesting flavors.

Try Bibb and frisée together, or grilled radicchio with raw romaine.

■ If you don’t have a lot of produce on hand, keep things interesting by offering a roasted and a raw version of the same veggie. Think carrots, fennel, or tomatoes for this technique.

■ Season the salad as well as the dressing. A sprinkle of sea salt before serving adds both crunch and flavor. ● SELECTED SOURCES The Complete Salad Cookbook by America’s Test Kitchen ($32.99, America’s Test Kitchen, 2021) • Salads: Fresh, Delicious Dishes for All Occasions by Pamela Clark ($14.95, Sterling, 2013)

JULY 2024

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5/30/24 12:18 PM

[ healthy family ]

food safety tips

BY TASTE FOR LIFE STAFF

While it’s essential to follow food safety protocols throughout the year, it’s particularly important during the hot summer months. For safe and happy gatherings, here are some tips for storing, handling, and preparing food.

A Allow perishable foods to remain out at room temperature for no more than two hours.

B At both indoor and outdoor gatherings, use slow cookers, chafing dishes, and warming trays to keep food hot.

C To keep an item chilled, place it in a container and then nestle this container in a larger bowl of ice.

D Don’t buy food that’s past its “use by” date. Never purchase meat or poultry if the packaging is torn or leaking.

E Before and after food preparation, wash your hands well with soap and water for 20 seconds.

F Wash countertops, knives, and cutting boards thoroughly with soap and water after handling raw items.

28

G Set your freezer to the coldest setting available, at or below 0°; set the fridge temperature at or below 40°.

H Never thaw frozen foods on the counter where bacteria can quickly multiply; always thaw frozen items in the refrigerator.

I Before putting cooked food away in the fridge or freezer, allow it to cool on the counter to room temperature (70° to 75°) for no more than one hour.

J Enjoy leftovers within three to four days. ● SELECTED SOURCES “Keep food safe! Food safety basics,” US Department of Agriculture, www.fsis.usda.gov • The Ultimate Meal Prep Cookbook by America’s Test Kitchen ($29.99, America’s Test Kitchen, 2021)

JULY 2024

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Picnic protocols Summer is picnic season, with corn on the cob, potato salad, and hamburgers in starring roles. But foodborne illnesses can also slip onto the menu, particularly from crosscontamination of foods.

The Academy of Nutrition and Dietetics recommends taking two sets of plates, tongs, and serving utensils to the picnic site: one set for handling raw meats and a second set for serving.

“Accidentally serving cooked hamburgers on the same plate you used for the raw patties can lead to foodborne illness. Make sure you keep ready-to-eat food such as buns, fruits, vegetables, and side dishes away from contaminated serving utensils, too.”

The academy offers these and other tips for a safe picnic at its website: www.EatRight.org.

SOURCE “How to prevent 7 picnic food safety mistakes,” Academy of Nutrition and Dietetics, www.

EatRight.org

JULY 2024

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5/13/24 3:03 PM

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you.

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