Optimum Wellness King Soopers Fall 2019

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The Joy of Cooking

o you like to cook? If yes, you’re one of the growing number of Americans who are relying less on snacks, convenient meals and fast foods and spending more time in your kitchen.

According to a new report—Eating Trends: Cooking & Food Shopping by Packaged Facts, a market-research company in the food and beverage sectors—53 percent of U.S. adults say they really enjoy cooking, while 35 percent consider the kitchen the most important room in the house.

Some other fun facts from the report: 0 percent of U.S. adults read cooking and 2 food-themed magazines.

9.3 percent of U.S. adults like to try new recipes, 5 and 42.2 percent refer to recipes when cooking. o find these recipes, one-third of Americans turn T lives, several of the factors to longevity are a healthy, to the internet, and the percentage of adults who mostly plant-based diet; moderate alcohol consumpuse apps to find recipes has increased from 11 to tion (mainly red wine); and good spiritual, family 20 percent. and social networks. Meals are most often the core illennials and homeowners cook for fun: M for gathering and networking.

Millennials are 19 percent more likely than As always, we’ve gathered a tasty array of recipes average to agree that they enjoy to help you with your meal planning. cooking for fun, and homeowners are If you didn’t know, From dishes using the root veggies of fall our magazine is 32 percent more likely to do the same. (pp. 36-38) to fish and seafood creations to distributed in Kroger Another conclusion from the report: please the pescatarian in you (pp. 47-50) and many of its Americans are setting more time aside affiliate stores across to a fun selection of fast and easy appetizto enjoy sit-down meals with family. the country, including ers (pp. 41-44), options abound.

I love to cook and enjoy researching King Soopers, Fred The fast-approaching fall and winter Meyer, Ralphs, Smith’s, and trying new recipes. My stack of holiday season means it’s time to start Fry’s and QFC. cookbooks is always expanding, and I planning some fun get-togethers. And also often lose track of time while reading some fun “cook togethers,” where you can invite food blogs and searching the internet for even more family and friends into your kitchen to help with the recipes. The best part of all this: making a yummy cooking and meal prep. Enjoy! meal and sharing and enjoying it with my husband, friends or family.

Food can be a wonderful and healthful social connection. In regions around the world dubbed Rebecca Heaton, Editor “Blue Zones,” where people live exceptionally long editor@livenaturallymagazine.com

CONTACT US editor@livenaturallymagazine.com

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CONTENTS FALL 2019

18

F E A T U R E

8 NUTRITIONALLY CHARGED FOODS WORTHY OF THE ESTEEMED TITLE

44 departments 7

BEGIN Talking with Jewel PLUS Ask the dietitian, plant-based on a budget, food and inflammation, and how to reduce plastic use.

18 KITCHEN Pasta and Sauces PLUS Dairy innovations, cauliflower products, cooking with kids, and new kitchen gadgets and cookbooks.

Crispy Whitefish Sandwiches with Lemon-Caper Tartar Sauce 49

EAT

BOOST

36 Dish It Up Flavorful creations using the earthy root vegetables and fruits of the season.

59 Butterbur This potent herb fights headaches and hay fever.

41 Fast & Flavorful Quick and easy appetizers for your fall parties or potlucks.

61 Stress Busters A go-to list of natural supplements for reducing and managing stress.

47 Healthy Kitchen Fish and shellfish recipes that will please your palate.

52 Around the World Ethiopian food is a unique and fragrant cuisine, no utensils required.

COVER // PHOTOGRAPHY: JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

FALL 2019 | OPTIMUM WELLNESS

Braised Fennel and Figs with Sweet Walnut Vinaigrette 64 Celery Rémoulade 38

TRY 64 Braised Fennel and Figs Anise-flavored fennel enhances this rich and flavorful side dish.

Fresh Fall Salad 38 Ginger-Garlic Shrimp and Wild Rice Pilaf Bowls 50 Halwa—Indian Carrot Pudding 38 Maple-Dijon Salmon with Roasted Winter Vegetables 47 Miso Ginger Wings 42 One-Day Injera 53 Red-Flannel Hash 38 Rosemary Delicata Squash Dip 44 Spiced Goat Cheese Stuffed Dates 41 Sweet Potato Gnocchi with Balsamic Caramelized Mushrooms 38 White Bean Crostini 43

AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

2

recipe index

Zucchini Noodles with Red Clam Sauce 48

(CLOCKWISE FROM TOP LEFT): SHUTTERSTOCK (2); JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

SUPERCHARGE WITH SUPERFOODS

LOVE at FIRST BRUSH

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INTRODUCING SHOPPABLE RECIPES Order any Live Naturally recipe online through your local Kroger store.

Add ingredients into an online shopping cart with just one click.

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Part of the Live Naturally family of Kroger magazines FALL 2019

livenaturallymagazine.com VICE PRESIDENT & GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton CREATIVE DIRECTOR Lindsay Burke DESIGNER/DIGITAL Shannon Moore ASSISTANT EDITOR Kellee Katagi DIGITAL EDITOR Lauren Yeates DIGITAL PRODUCTION ASSISTANT Ashley McLeod COPY EDITOR Julie Van Keuren

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CONTRIBUTING WRITERS Nancy Coulter-Parker, Dina DeleasaGonsar, Genevieve Doll, Taffy Elrod, Sarah Howlett, Kellee Katagi, Kimberly Lord Stewart, Sophia McDonald, Kara Nielsen, Robin Roenker, Debra Rouse, Rebecca Treon CONTRIBUTING ARTIST AND STYLISTS Jennifer Olson, Eric Leskovar, Nicole Dominic ADVERTISING SALES Deborah Juris, Susan Tauster, Dan Vincent

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BEGIN In Harmony with Jewel The award-winning singer-songwriter, author and mental health and mindfulness advocate is spreading happiness as a habit.

B Y R E B E C C A H E AT O N

L

ife is work no matter what, so why not work toward a happier future? This is what Jewel is focused on through her music, poetry and foundation. We caught up with her to learn more.

MATTHEW ROLSTON

You started the Never Broken Foundation to inspire people to “Make Happiness a Habit.” You write that you see life as a living body and to experience harmony and happiness, we need to have each aspect of life well-toned. Tell us more about this.

Many of us are strong in one area of our lives but perhaps in others we are lacking tone or expertise. We might be adept at parenting, but poor on our physical health. Skilled at building a company, but lacking in intimacy and relationship fitness. This is okay and to be expected. But through being mindful and curious and taking small simple steps, we can start to build tone in other areas of our lives.

My life’s mission has been

gaining education to help me be well-rounded and happy and developed as a whole human.

I like the word harmony because it recognizes that we are always evolving and growing and there is no failing in this process and at different stages of our lives we are working on different things.

Please talk about the importance of mindfulness and meditation in your life.

When I was a teenager suffering from anxiety and depression, mindfulness and meditation saved my life.

When I was homeless, it helped me not only survive but also to get in touch with who I really am and want to be; hence my lyrics, which became a career. As an adult,

entrepreneur, mom and touring artist, it has helped me create a peaceful and aware space between what happens in my life and how I choose to react to it. This has allowed me to bring my best self forward, to have peace of mind and to connect to others and my work in such a meaningful way.

What about diet and nutrition?

like to be aware of what I am eating and to eat as healthy as I can because it really affects how I, and my son Kase, feel.

Can you offer a few tips for someone who wants to start on a path of mindfulness and wellness?

First, realize it’s not as complicated as people fear.

Just do one act of improvement a day. Meditate for even a few minutes a few times a day.

I call it a brain break. Just sit still and breathe for 10 breaths; it can give you 100 percent more energy in the afternoon. Drink one extra glass of water daily; it can make a huge difference in how you feel. Get to sleep before 11 p.m. and get 7-8 hours sleep. Any one of these things will have a big impact. Just start with one and keep it simple.

I’m extremely passionate and nerdy about nutrition, food and where it comes from. I began studying food as medicine when I was 15 to solve health problems. I was able to study under pioneers in the field, and it has been a lifelong passion and pursuit to understand the preventative and healing aspects of food. Now it’s getting easier for people to make better choices than when I was Learn more about Jewel’s Never Broken a kid. As far as a diet, I’m foundation at jewelneverbroken.com. not super strict: I just LIVENATURALLYMAGAZINE.COM

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BEGIN | KING SOOPERS HIGHLIGHTS

Jason Wright isn’t ashamed to admit that he loves potato chips. But he doesn’t love how he feels after eating a bag of them. So, he came up with the idea of making a healthier chip—from chicken.

“I like to say that we ditched the potato and replaced it with a chicken breast,” says Wright of his brand, Wilde Chips, with headquarters in Boulder. “I had this idea in the back of my head about ‘How can I still feel good and get the satisfaction of snacking on a chip?’” Wright’s Carolinas roots furthered his inspiration.

“Growing up in the South, you know how to fry chicken. And I wanted to do something that was never done,” he says. “I wanted to launch a crunchy snack that has high protein and eats like a chip, made with real ingredients, with seasonings that you would find paired with chicken.” Hence flavors like Chicken & Waffles, Buffalo, and Nashville Hot. Wilde Chips’ chicken is sourced only from farms with humanely raised and well-treated birds, fed an all-natural vegetarian diet free of antibiotics and hormones, Wright says. “We visit our partner farms and are always making sure that they are holding themselves to the highest humane standards.”

If you’re craving a high-protein crunch—one serving, about 15 chips, has 10 grams—give Wilde Chips a try. More at wildebrands.com.

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FALL 2019 | OPTIMUM WELLNESS

Kombucha with Benefits WHEN JAMBA DUNN started brewing beer as a hobby, his young daughter asked him, “Why can’t you make something that I can have?” His answer: He started making kombucha. Fastforward to today, and Rowdy Mermaid is one of the fastestgrowing kombucha companies in the Rocky Mountains, creating flavors like Alpine Lavender, Living Ginger and Rowdy Belly, from ethically sourced herbs, roots and flowers.

The Boulder-based company got its name when Dunn, his wife and his daughter were relaxing in some local hot springs.

Well, his daughter wasn’t quite relaxing. “My daughter had been playing mermaid all day, and I shared with my wife that I wanted to start the company; she asked: ‘What are we going to call it?’”

Dunn says. “At some point my daughter was jumping over someone’s head, making dolphin noises, and I told her to stop being a naughty rowdy mermaid.” The name stuck.

With a background in microbiology, Dunn and his team are always experimenting with new flavors and tinkering with scobys (the symbiotic culture of bacteria and yeast that is the base of kombucha). “We are committed to building functional, flavorful drinks, with combinations of natural ingredients that are adaptogenic, calming, cooling, good for immunity or digestion,” he says, adding that they are all non-GMO and certified organic, too.

Pick up a bottle at your local King Soopers. Or if you’re in Boulder, stop by For more info, visit Rowdy Mermaid’s tasting room at the rowdymermaid.com.

Rayback Collective, 2775 Valmont Road.

COURTESY WILDE BRAND & ROWDY MERMAID

FOR THE LOVE OF CHIPS

T R E N D WAT C H | B E G I N

Super Seaweed

Laden with nutrients, this sustainable sea vegetable continues to appear in food products, from crackers and snacks to broths and beverages.

BY KARA NIELSEN

T SHUTTERSTOCK; COURTESY SIMPLE TRUTH

o expand your superfood repertoire, turn your sights to the ocean, where sea vegetables are waiting to supply nutrients and flavor to meals and snacks. And by sea vegetables we mean seaweed—but don’t let the name fool you. Green, brown and red macroalgae are anything but weeds; they are nutritious vegetables that have been nourishing seaside populations for centuries. Thanks to trends in Asian cuisines, sustainability and nutrient-dense foods, more seaweeds are available in exciting formats.

Common edible seaweeds include wakame, kelp (called kombu in Japan), dulse and nori. They are high in protein and nutrients, including vitamins A, C, D, E and K. Calcium, magnesium, potassium, copper and iodine minerals are also plentiful, as are omega-3 fatty acids. The soluble fiber found in seaweed increases satiety and lowers LDL cholesterol. Other appealing factors are its sustainability and its great umami flavor.

The most familiar seaweed is nori, the pressed seaweed sheet that wraps sushi and serves as a crispy snack from brands like gimMe. Its briny taste adds punch to Japanese rice-cracker snack mixes and to novel products like Annie Chun’s Baked Seaweed Crisps, a puffed-rice chip fused to a nori sheet. Furikake, a Japanese dry seasoning, features bits of savory nori blended with sesame seeds and dried fish to flavor rice, vegetables,

salads and soups. Blue Evolution takes this concept to Italian cuisine with its Classic Marinara Seasoning blend that includes seaweed and spices cooked with tomatoes and olive oil for a super-umami pasta sauce. The company also blends seaweed with wheat to make fortified and lower-carbohydrate pasta in rotini and penne shapes, a smart way to add iron and other nutrients to a favorite meal.

Kelp or kombu is another common seaweed. It’s the base of the simple Japanese broth dashi. Although it’s easy to steep dried kombu in hot water, it’s even easier to turn to the Ocean’s Halo line of packaged seaweed broths, made from organic kelp. Ramen, miso, pho, veggie and Thai coconut broths cover the bases for popular Asian-style soups.

Ocean’s Halo also makes superfood kelp beverages, enhanced with electrolyterich deep-ocean water in flavors of Passion Guava, Kiwi Aloe and Strawberry Coconut. Another surprise turn for kelp is in salsas and pickles from Barnacle Foods, a small company on a mission to use wild-harvested Alaskan kelp to bring sustainable and good-tasting sea vegetables to more tables.

Other places to find healthful sea vegetables are at grocery sushi counters, where green threads of wakame are turned into sesame-seed-garnished salads. In the future, watch for dried Irish or Scottish dulse that can be revived to serve as pasta noodles, similar to zucchini zoodles. No matter the variety, sea vegetables are an all-around super food idea.

SIMPLE TRUTH INTRODUCES WINE If you’re a regular King Soopers shopper, you’re likely familiar with the Simple Truth label and offering of products that are free from over 101 artificial preservatives and ingredients. The latest addition: four varietals of organic wine. Each wine hails from a different region, producing a distinct taste.

• Sauvignon Blanc from • Rosé from a blend of grapes grown on sustainably grapes grown and fermented in committed organic vineyards in the high elevations of Côteaux New Zealand’s Wairau Valley.

Varois en Provence, France.

• Cabernet Sauvignon • Prosecco from organic from grapes grown at one of Glera-variety grapes grown in the largest organic vineyards in Italy’s Veneto region. the central coast hills of Paso Robles, California.

All wines are $19.99.

LIVENATURALLYMAGAZINE.COM

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B E G I N | S U S TA I N A B I L I T Y

Simple

SWAPS

Expert tips for integrating reusable items into your everyday routine.

BY SARAH PROTZMAN HOWLETT

T

here’s no doubt about it: Recycling feels great. But as of late, hundreds of U.S. cities have either scaled back recycling or stopped altogether, reporting that the required energy and materials have become too expensive and increasingly complex.

Voices in the zero-waste movement would tell you we’re looking in the wrong place for answers: The problem isn’t that we’re recycling all wrong—it’s that we’re creating too much trash in the first place.

Although it may seem daunting to change long-standing habits, we can all start somewhere, says Brown Cannon, founder of No2Plastic, based in Bend, Ore. “Pick one thing and be dedicated to whatever that is—be it no longer using plastic straws, water bottles or plastic cutlery,” he says. “You might see it’s not that difficult to inject that one change into your life.” Check out no2plastic.org to join the movement. Here are some simple ways to get started:

WATER BOTTLE In 2016, bottled water beat out soda to become the nation’s GROCERY BAG Ever since some U.S. locales began charging for plastic shopping bags or banning them outright, taking reusable bags on a grocery run is increasingly common. Brittney LaGesse, owner of Refill Revolution in Boulder, Colo., loves the Ecobags Classic String Bag ($13.99, ecobags.com), which looks small but stretches a surprising amount and can safely haul everything from watermelon to wine.

Don’t forget about produce bags, too.

Instead of plastic ones, try Net Zero’s 12-Pack Reusable Produce Bags ($39.99, netzerocompany. com), made from ecofriendly, machinewashable mesh.

most-consumed beverage. The downside: Each of those bottles sticks around for a long time—about 450 years, to be exact. With water-filling stations everywhere from gyms to airports these days, it’s easy to go reusable. Cannon likes the lightweight and collapsible Hydaway water bottle ($30 for a 25-ounce bottle, shop.hydawaybottle.com).

LUNCH CONTAINERS No paper bags or plastic zipper bags necessary with To-Go Ware’s 3 Tier Stainless Steel Food Carrier ($27.99, to-goware.com) or a LunchBots Bento Box (starting at $24.99, lunchbots.com), both of which are good choices for a picnic or work lunch. “I like to tell people to look at what they already have at home [like mason jars], so they don’t have to buy a bunch of new things,” LaGesse says. Carry your lunch in a reusable, insulated Out of the Woods Paper Sac ($12.99, outofthewoods.com), made with a renewable, washable material derived from paper that looks and acts like leather, even though it’s 100 percent animal-free.

Shop Smart: Carbon Neutral Water

Known for its thermal pools, waterfalls and striking terrain, Iceland is also host to many natural springs. The Ölfus Spring, which formed 5,000 years ago following a massive volcanic eruption, is where Icelandic Glacial sources its naturally alkaline water. And the company is proud that its bottled water is certified Carbon Neutral. How? It uses green energy sources to power its facility; invests in carbon offsets for renewable energy projects; and bottles its water—with a naturally occuring high pH level of 8.4—in BPA-free, rPET bottles, labels, caps and packaging that is all 100 percent recyclable. More at icelandicglacial.com.

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FALL 2019 | OPTIMUM WELLNESS

HIGH pH FROM NATURE. NOT A FACTORY.

Certified Carbon Neutral for Product & Operation Available in select stores

BEGIN | ADVICE

Ask the Dietitian

Have a nutrition- or diet-related question?

Send it to editor@livenaturallymagazine.com.

Do cleanses actually work? If so, what’s a healthy approach?

Considered a way to “purify” our body’s natural detoxification system, dietary cleanses promise to press some untold refresh button on our physiology.

Although this Marie Kondo style of decluttering our body chemistry sounds credible, in reality, our liver, intestines and kidneys, if otherwise healthy, are already doing a fine job of filtering excess waste and toxins from our diet.

Instead of a cleanse, focus on a

How do you feel about pea and other legume proteins growing in popularity? Is there potential for developing an allergy if they’re overused?

The presence of legumes, which include black-eyed peas, split peas, beans, soy, peanuts and lentils, in our diets is something to celebrate! Many of these powerhouse foods are a good source of fiber, protein, iron and

zinc. We should strive for 1 1/2 cups of legumes weekly, plus one serving of soy (tofu, soy milk, edamame, tempeh, etc.) daily.

Double this amount if you follow a strict plant-based diet.

Protein supplements made from pea and soy protein offer a safe and effective alternative for those who can’t tolerate milk, while “faux meats” with added legume protein can easily be substituted for their animal-derived counterparts.

The major eight allergens are peanuts, tree nuts, fish, shellfish, eggs, soy, milk and wheat. These foods are responsible for 90 percent of all food allergy reactions. There is no evidence that eating more of a food (even soy) increases your chance of developing an allergy to that food. Research has not determined what causes food allergies, but a family history of food allergies or related conditions like eczema and asthma could increase risk.

A registered dietitian with Kroger, Molly provides private nutrition-counseling services, and has been a public speaker, radio talk-show guest, blog author and TV news presenter for Kroger. She enjoys helping customers simplify the confusing world of nutrition labels, dietary intolerances, weight management or plant-based nutrition. When she’s not at work, you can find her at a hip-hop dance class, snuggling with her cats or working on her food-photography skills.

12

FALL 2019 | OPTIMUM WELLNESS

SHUTTERSTOCK

Kroger dietitian and nutrition instructor Molly Hembree, R.D., L.D., answers your health and wellness questions.

regular bowel pattern from adequate daily fiber (25 grams for adult women, 38 grams for adult men) and fluid (11.5 cups for adult women, 15.5 cups for adult men). Also regularly consume fruits, like pomegranate and berries, and vegetables, like broccoli, cauliflower, onions and Brussels sprouts. This combination should do all the gentle cleansing you need.

Speak with your doctor if you have digestive problems that need to be addressed.

D ID YO U KN OW ? | BEGI N

STRAWBERRIES FOR SMARTS To keep your wits about you as you age, try eating more strawberries. A Rush University study followed 924 residents of Chicago-area retirement communities for six years and found that the higher a person’s strawberry consumption, the less likely they were to be one of the 245 participants who developed Alzheimer’s during that time.

Compounds abundant in strawberries—such as vitamin C and an anthocyanidin called pelargonidin—are thought to be responsible for the protective properties.

Although the study specifically focused on strawberries, other berries contain similar compounds and, therefore, are likely to provide similar benefits, researchers assert.

—Kellee Katagi

Humidifiers May Help Fend Off Flu

N

ot only does fall mean cooler temps, it also means cold and flu season. While you’ll want elderberry and Vitamin C at the ready to help boost your immune system, a new study conducted by researchers at Yale University suggests that using a humidifier could also prove to be a handy line of defense. Researchers observed two groups of mice for several days, one in a low-humidity environment, the second in normal humidity. Both groups were then exposed to the influenza A virus. Who fared better? Mice in normal humidity remained healthier than those in low humidity. Study authors believed that in the low humidity group, the dry air impaired the ability of the trachea to be properly cleared of pathogens or debris. This combined with dehydration limited the body’s ability to fight off infection. While authors noted that increasing humidity may be a strategy to reduce disease symptoms and promote more rapid recovery in influenza-infected individuals, they also outlined that increasing humidity to improve immune response is not a universal solution, as Influenza A has been known to thrive in tropical and subtropical climates. Hence, more studies are needed to understand the differences in outcomes in varying environments. —Nancy Coulter-Parker

SHUTTERSTOCK (3)

Insect Meat…Really?

In the push to satisfy people’s desire for meat, scientists are looking for ways to grow protein quickly, cost-effectively and with less environmental impact. A potential solution: insects.

“Insects are frequently lauded for their high nutritional value—rich in proteins, healthy fats and minerals,” says Natalie Rubio, a cellular-agriculture Ph.D. candidate and lead author of a research project at Tufts University on lab-grown insect meat. “Insect cells have lower growth-medium requirements than mammalian cells, too, meaning they could be more cost-effective to produce.” But how do they taste? “Many people describe edible insects as ‘meaty’ and liken them to seafood or chicken-like tastes,” Rubio says. “We can also regulate the taste by changing the composition of the growth medium that the cells grow in.” The jury is out, but we’ll be willing to try some when it comes to market. —RH

LIVENATURALLYMAGAZINE.COM

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BEGIN | WELLNESS

Diet for Inflammation

Foods that quell inflammation can enhance your overall health.

BY ROBIN ROENKER

The foods we eat create a cellular connection that can either cause or fight chronic inflammation in our bodies. This connection is what first interested Desiree Nielsen in becoming a registered dietitian more than a decade ago.

“I

liked the idea that nutrition is more than just getting your body what it needs every day, but also recognizing that we truly have the power to heal,” says Nielsen, whose recently released cookbook Eat More Plants (Penguin, 2019) offers more than 100 antiinflammatory, plant-based recipes for healthy living.

Foods known to have antiinflammatory properties include raw nuts, green leafy vegetables, avocados, apples and olive oil. In contrast, refined DES carbohydrates—think white breads and IREE NIELSEN pastas—as well as processed meats and sugary drinks can increase inflammation.

Short-term, or acute, inflammation can be a good thing: It’s what allows our bodies to heal after an infection or injury. But as Nielsen explains, when left unchecked, chronic, long-term inflammation can manifest in a host of physical conditions, including arthritis, diabetes, cancer, heart disease, digestive disorders, and even anxiety or depression.

The main goals of an anti-inflammatory diet, Nielsen says, include keeping blood sugar stable by avoiding hyper processed foods; increasing quality fats—like avocado oil and extra-virgin olive oil—while reducing saturated fats; and prioritizing gut health by choosing plant-based foods that promote a healthy, beneficial mix of gut bacteria.

“Many plants have naturally occurring chemicals that are directly anti-inflammatory,” Nielsen says.

With an abundance of research documenting its anti-inflammatory effects, garlic is one of Nielsen’s go-to flavor sources. “Garlic has vital chemicals like diallyl sulfide and alliin, and these are ZUCCHINI strongly anti-inflammatory molecules,” ZOODLES WITH SUNGOLD Nielsen says. “It also contains a type of CHERRY TOMATO prebiotic fiber called a fructan, so it can SAUCE be very beneficial for feeding the gut.”

In her recipes, Nielsen also loves to incorporate seeds, like hemp and flax, that are rich in healthy omega-3 fats, as well as raw or natural cocoa powder.

“Cocoa powder has flavonoids, which are well researched for fighting inflammation,” she says. “Permission to eat chocolate? Absolutely!”

In addition to recipes like Healthy Breakfast Cupcakes and Lentil and Walnut Tacos, Eat More Plants includes a APPLES BERRIES NUTS AND 21-day meal plan to help with the transition to a plantSEEDS based menu.

AVOCADOS BROCCOLI Nielsen says the effort is worth it. “In my [dietitian] pracSWEET BEANS AND GARLIC tice, I get to see people transform their lives through their POTATOES LENTILS GREENS diet every day,” she says. “When they add these incredibly TOMATOES BEETS nutrient-dense, anti-inflammatory plant foods into their MUSHROOMS routines, it not only has a massive impact on their health, but they also feel more energized.”

Source: Eat More Plants: Over 100 Anti-Inflammatory, Plant-Based Recipes for Vibrant Living by Desiree Nielsen, R.D. (Penguin Canada, 2019)

14

FALL 2019 | OPTIMUM WELLNESS

COURTESY PENGUIN CANADA, 2019

TO FIGHT INFLAMMATION, EAT MORE OF THESE

AT LAST, DIGESTIVE PEACE! TODAY THERE’S COMFORT ZONE FROM SOLGAR

© 2019 Solgar, Inc.

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©2019 Solgar, Inc.

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BEGIN | WOMEN’S WELLNESS

BETTER BREAST HEALTH

Diet and holistic lifestyle practices to promote breast—and overall—wellness.

BY DEBRA ROUSE, N.D.

DIET.

FOODS TO AVOID.

SELF-CARE.

MINDFULNESS.

Follow a Mediterranean, plant-based diet—low in red meat, higher in vegetables, fruit, fish, healthy fats and oils.

Eat cruciferous veggies daily, including broccoli, cauliflower, cabbage and kale. These contain sulforaphane, a powerful, sulfur-rich compound with numerous demonstrated health benefits, including cancer prevention and heart health.

Drink green tea—it contains anticancer polyphenols.

Eat apples (with skin)—they contain quercetin, a potent antioxidant.

Eat pomegranate seeds— there is promising research suggesting they can help prevent cancer.

Consider supplementing with vitamin D—women with blood levels above 60 ng/mL vitamin D have an 80 percent lower risk of developing breast cancer.

Artificial sweeteners like aspartame and saccharin, which have questionable safety records and have been linked to certain cancers.

Processed meats, like deli meats and bacon, which have been shown to increase risk of breast cancer when consumed more than twice a week, likely because of the nitrates and nitrites they contain.

Starchy, fried foods—these contain acrylamide, which is a cancer-causing chemical found in foods like potato chips and french fries.

Excess consumption also contributes to obesity.

Stay well hydrated with pure (clean or filtered) water—at least half of your body weight in ounces daily, but ideally threequarters of your body weight.

To stimulate draining of the lymph system, try dry-brush massage: Using a body brush, gently brush upward toward the heart, around one breast and down under your armpit on that side. Repeat on other breast and armpit.

Meditate: Quiet your mind with your eyes closed for at least six minutes per day. Try lovingkindness meditation; you can find many examples online.

Gratitude journal: Every night before going to bed, practice writing down five things you are grateful for and why you are grateful for them.

@DRDEBROUSE | Dr. Debra Rouse is a registered naturopathic doctor and cofounder of Optimum Wellness. Visit drdebrarouse.com.

16

choices, that empower individuals to take charge of their health. Although there are no guarantees that we can prevent diseases like breast cancer, when it comes to promoting breast wellness and better breast health, there are lifestyle choices we can make to increase overall health and lower our risk for not just breast cancer, but also heart disease, type 2 diabetes and other cancers. Here are my best practices for better breast health. »

FALL 2019

EXERCISE. Minimum 150 minutes per week—about 20 to 30 minutes daily.

During and after breastcancer treatment, women who exercise show faster recovery; lower risk of recurrence; and better mood, strength, endurance and overall sense of well-being.

REGULAR BREAST SCREENING I recommend you check your breasts regularly. Look and feel for any changes. Red flags include any firm lumps; swelling around breast, nipple, or armpit; dry, cracked skin around nipple; blood or fluid leakage; and abnormal heat or itching. Follow up for further screening with your doctor if you notice any of these changes.

SHUTTERSTOCK

W

ith autumn upon us, we’re about to see a whole lot of pink ribbons—a symbol of breast-cancer awareness— highlighted during the month of October (aka, Pinktober). Breast cancer is the most common cancer in women, and statistics continue to reveal that approximately 25 percent of women will have some form of breast cancer in their lifetime.

As a naturopathic doctor, I am passionate about proactive and preventive health care, combined with holistic lifestyle

TIPS | BEGIN

2

Plant-Based, Budget-Friendly TONI OKAMOTO

MICHELLE CEHN

W

CHOOSE A PREP DAY.

For Okamoto, who was on a very tight budget when she switched to vegan eating, this was the biggest gamechanger. Assess what you have on hand, and plan meals that use those ingredients, she suggests. When you shop, stock up on filling items—like beans, quinoa, brown rice, oats, corn tortillas and vegetable bouillon— that can be used in multiple dishes.

“I use one day of the week to cook a lot of my staples, like lentils and beans and quinoa,” Okamoto says. “That way, when the work week is picking up, we can use those and just steam some vegetables and add a sauce instead of resorting to fast food or other unhealthy options.”

SHOP WITH INTENTION.

B Y K E L L E E K ATA G I

hen it comes to finances, eating healthy gets a bad rap. “People often think that to eat healthy and plant-based, you have to go to an entirely different grocery store and buy expensive, unfamiliar ingredients,” says Toni Okamoto, author of Plant-Based on a Budget (BenBella, 2019) and founder of plantbasedonabudget.com.

But if you do the math, healthy eating is the clear winner. “Fast foods and packaged foods aren’t as cheap as people think,” explains Okamoto, whose daily lunch in high school was from Taco Bell and who has watched several family members struggle with health issues because of a poor diet. A fast-food meal usually ends up costing around $6 or $7, while if you shop and cook smart, you can have a nourishing, whole-food diet for roughly $1.20 per meal. Here’s how:

PLAN YOUR MEALS WISELY.

3

Yes, you can afford to eat healthy, with these five simple tips.

1 LEARN HOW TO COOK. “I grew up eating Top Ramen and mac and cheese,” Okamoto says, “so I totally understand that it’s intimidating when you pass by a butternut squash in the grocery store, and you’re like, ‘What the heck is this?’” Educate yourself by checking out cookbooks from the library (try How to Cook Everything Vegetarian [Houghton Mifflin Harcourt, 2017]

by Mark Bittman) or visiting sites like Okamoto’s plantbasedonabudget.com.

4

Go in with a game plan, and stick to your list to prevent impulsive purchases, Okamoto says. When possible, avoid premade and packaged foods, which are more expensive.

She recommends looking for store brands, which often contain the exact same ingredients but cost less. Buy only the fresh produce you know you’ll eat, and fill your freezer with frozen fruits and vegetables, which are just as nutritious. Also, keep an eye out for imperfect produce, and consider asking the store for a discount.

Some stores have shelves with “ugly” fruits and veggies at a discount.

5 REPURPOSE YOUR FOOD. Make a large batch of a recipe and find ways to tweak it throughout the week. For example, Okamoto might make split pea soup and eat it plain that night. Day two: She adds lemon juice and hot sauce.

Day three: She adds liquid smoke for a more traditional flavor.

Day four: The peas will have absorbed a lot of the moisture, so she’ll serve it over brown rice. “That way, I’m cooking only one time, it costs me $5 to make that whole meal for all those days, and I can vary it up, not making myself hate something I actually love,” she says.

@ PLANTBASEDONABUDGET

Toni Okamoto, author of Plant-Based on a Budget, offers free weekly meal plans for one to four people, Visit plantbasedonabudget.com.

LIVENATURALLYMAGAZINE.COM

17

KI TCHEN C H E F L O R E N Z O P 2 0 // H E A LT H Y D A I R Y P 2 6 // C O O K I N G W I T H K I D S P 2 8

Next-Level Noodles

Today’s pasta is way healthier than you’re used to without sacrificing the yum.

B Y K E L L E E K ATA G I

I

f you’ve never bought anything but the same old spaghetti from the pasta aisle, plan to take a moment on your next trip and peruse the options. What you find may surprise you. The most striking change is that noodles cannot be categorically dismissed as high-carb, empty-calorie fare. Many offerings are made from ingredients—such as chickpeas, quinoa or lentils—that provide impressive levels of protein, fiber and iron, and are gluten-free, as well. Even many wheat pastas are being crafted from the finest grains, resulting in a healthier, tastier final product. Here we present a few of our favorites.

TOP IT OFF

Don’t drag a great pasta down with an inferior sauce. Here are a few of our favorite pairings.

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FALL 2019 | OPTIMUM WELLNESS

GREEN LENTILS

OUR PICK.

OUR PICK.

Barilla Red Lentil Rotini

Tolerant Organic Green Lentil Penne

Why we like it: Red lentil flour is the only ingredient in this high-protein (13 grams per 2-ounce serving), highfiber (6 grams) pasta. It also serves up 10 percent of your daily potassium needs, is produced in a dedicated gluten-free plant, and doesn’t stick together like some GF pastas.

Why we like it: Made from just one ingredient—organic green lentil flour—these low-glycemic noodles are nutrition heavyweights: 25 grams of protein and 11 grams of fiber in each 3.5-ounce serving. The flavor is subtly earthy, and the texture mimics a traditional firm pasta.

Tasters say: “Great texture and neutral flavor that pairs with any sauce.”

Tasters say: “Delicious! Way better than I expected an alternative pasta to be.”

Bonus points for: Gluten-free, Vegetarian, Non-GMO

Bonus points for: Gluten-free, Kosher, Non-GMO, Organic, Vegan

ALSO TRY. Tolerant Organic Red Lentil Penne

BARILLA PESTO Italian basil and cheeses—such as Grana Padano and Pecorino Romano—make for seriously delicious pasta accompaniments.

Flavors include Classic Genovese, Rustic Basil and Sundried Tomato.

ALSO TRY. Ancient Harvest POW! Green Lentil Spaghetti

SILVER PALATE There’s no added sugar in these sauces—because they don’t need it. Vine-ripened San Marzano tomatoes, extra-virgin olive oil and fresh vegetables give them more than enough crave-worthy flavor.

SHUTTERSTOCK (2)

RED LENTILS

C O M PA R E | K I T C H E N

AMERICA IS THE WORLD’S LARGEST MARKET FOR PASTA—

2.7 MILLION TONS CONSUMED ANNUALLY.

SOURCE: NATIONAL PASTA ASSOCIATION

VEGETABLE

CHICKPEA

WHEAT

OUR PICK.

OUR PICK.

OUR PICK.

Ronzoni Garden Delight Veggie Tricolor Rotini

Banza Chickpea Penne

DeCecco Spaghetti

Why we like it: Made with dried carrots, tomatoes and spinach, this wheat-based pasta provides a full serving of vegetables with every 4 ounces. The tricolor noodles offer subtle but welcome dimension in both flavor and color to enliven your meal.

Tasters say: “The spinach noodles are especially tasty.”

Bonus points for: Non-GMO

ALSO TRY. Explore Cuisine Edamame Spaghetti

SIMPLE TRUTH ORGANIC CLASSIC ALFREDO SAUCE This traditional creamy sauce uses organic ingredients to craft a rich, cheesy topping that complements any pasta.

Why we like it: These gluten-free noodles’ mild, pleasant flavor and nonmushy texture are a delectable vehicle for each 3.5-ounce serving’s 23 grams of protein, 8 grams of fiber and 35 percent of your daily iron requirements.

The low-glycemic pasta’s ratio of carb grams to fiber grams makes for 28 fewer net carb grams per serving than most traditional pastas.

Tasters say: “It passed the toughest test: My kids loved it!”

Why we like it: By being picky about its ingredients (high-quality durum wheat, water from its own Italian spring) and its process (ground in its own mill to lab-tested standards, bronze drawing, slow drying), DeCecco delivers a superior-tasting pasta with a rough texture to hold sauce.

Tasters say: “Worthy of a fine Italian restaurant.”

Bonus points for: Kosher

Bonus points for: Gluten-free, Kosher, Non-GMO, Vegan

ALSO TRY. Barilla Chickpea Rotini

ALSO TRY. Buitoni Parmesan & Black Pepper Ravioli

GLUTEN-FREE TIP: If you’re looking for the closest gluten-free guesstimate—in terms of taste and texture—to traditional wheat-flour pasta, try Barilla Gluten-Free Spaghetti, made from non-GMO corn and rice.

LIVENATURALLYMAGAZINE.COM

19

KITCHEN | TIPS

Pasta

1 0 1

ni nzo Boricks e r o L f Che and t Barilla’sis expert tips oking o h shares buying and csta. a n o sa p delizio

WHEN SHOPPING FOR PASTA, LOOK FOR APPEARANCE

Amber color—a sign of good-quality wheat—versus whitish, reddish or grayish hues. Pasta that adheres to high-quality standards should also have fewer specks (blackish marks) or impurities.

20

FALL 2019 | OPTIMUM WELLNESS

BITE

Good pasta should be cooked al dente every time for the best meal experience.

CLARITY

Pasta made with the highest-quality durum wheat should not release a lot of starch in the cooking water.

Look to make sure the cooking water is clear versus cloudy— an indicator that excess starch is being released, which usually results in sticky, clumpy pasta.

DOESN’T BREAK Pasta made with the highest-quality durum wheat should not break, clump or stick when cooking.

Serve immediately to ensure the best meal experience.

Why do Italians like their pasta al dente?

In Italy, food is an emotional experience that engages all the senses.

Every meal is a celebration, and pasta is an important part of the meal. Cooking pasta al dente, which means “to the tooth” in Italian, means the pasta will still be firm when you bite into it.

This is preferred because the firm bite of the pasta allows you to taste the pasta better.

@ CHEFLORENZOBONI

Follow Chef Lorenzo Boni on Instagram

E XPERT ADVICE | K ITCHEN

HOW TO COOK PASTA

CHEF LORENZO ADDS SALT TO THE WATER UNTIL “IT TASTES LIKE THE SEA.”

STEP 1

Place 4–6 quarts of cold water in a large pot, and bring to a boil.

STEP 2

Add salt, and bring back to a boil. Oil is not recommended, because it can prevent sauce from sticking to the pasta.

STEP 3

Add pasta, and cook according to package instructions.

STEP 4

For al dente pasta, do a bite test for slight resistance.

STEP 5

Drain, but reserve some of the pasta water! It’s a great addition to the sauce. Add about a 1/4 to 1/2 cup or a ladle full of water to your sauce before adding the pasta. The salty, starchy water not only adds flavor but also helps glue the pasta and sauce together; it will also thicken the sauce.

STEP 6

Add your favorite ingredients and sauce, toss, serve and enjoy!

TIP When you cook pasta, 2 ounces of dry pasta per person is a good rule to follow. What does 2 ounces look like? It depends on the shape.

LONG SHAPES Spaghetti, angel hair, fettucine and linguine

A bunch of noodles in your hand the size of a quarter

COURTESY BARILLA, SHUTTERSTOCK (3)

SHORT SHAPES Elbows, penne and rotini

Penne and ziti

Campanelle, farfalle, rigatoni, shells and mini-wheels

½ cup cup

¾ cup

TRADITIONAL PASTA COOKED AL DENTE HAS A LOW TO MEDIUM GLYCEMIC INDEX (GI) VALUE, WHICH MEANS THE BODY DIGESTS IT MORE SLOWLY THAN MANY OTHER CARBOHYDRATE-RICH FOODS AND KEEPS YOU FULLER LONGER.

COURTESY OF BARILLA

LIVENATURALLYMAGAZINE.COM

21

K I T C H E N | F L AV O R S

Turn Up the Heat Five warming spices for colder months.

BY BARBRA COHN

When the cooler temperatures of autumn set in, it’s a good time to treat our bodies to warming foods and spices. Here are five delicious spices with bold flavors to enhance fall dishes.

2 CINNAMON Hailing from seed pods, cardamom serves a triple purpose in the spice bowl that’s near the exit of an Indian restaurant: It freshens your breath, improves digestion and helps prevent cavities. Studies suggest that cardamom may protect against Helicobacter pylori, a bacteria linked to stomach ulcers. This spice is a wonderful addition to cookies, ice cream, chai, hot milk, breads and stews. Use preground cardamom, or crack and grind the pods to reap the full flavor—a blend of floral notes, camphor, lemon, mint and pepper—of the “queen of spices.”

3

GARLIC Warming, medicinal and flavorful, garlic is one of the most versatile spices, available in roasted, raw and powdered forms. Mix a garlic clove with one egg yolk, ½ cup of olive oil, and ¼ teaspoon each of salt and lemon juice to make an aioli for dipping. Add chopped cloves to sauces, soups, breads and salads. Garlic’s sulfur compounds support its use as a medicine for lowering risk of heart disease and boosting immunity and sex drive. Just remember to brush your teeth before you kiss.

5 TURMERIC 22

FALL 2019 | OPTIMUM WELLNESS

GINGER

4

Warm and spicy ginger adds zing to pastries, curries and stir-fries. Try it in smoothies, too. It’s delicious by itself as a tea for soothing an upset tummy. The root contains antioxidant and anti-inflammatory compounds that ease flu symptoms, menstrual cramps and osteoarthritis. Use dry-ground or freshly grated; approximately ½ teaspoon of dry spice is equivalent to 1 tablespoon freshly grated ginger root.

This aromatic root, with scents of orange or ginger, is what gives curry its color. It has been used in India for thousands of years to flavor food and as an anti-inflammatory medicine. Turmeric’s active ingredient is curcumin, which is renowned for relieving arthritis pain and swelling.

Add turmeric to curries, sautéed greens, soups, rice, scrambled eggs and tea. One teaspoon dried equals 1 tablespoon freshly grated root.

SHUTTERSTOCK

1 CARDAMOM

This aromatic spice, with its sweet and savory flavor, is known to reduce inflammation and support healthy blood sugar and lipid levels. A study at the University of Michigan found that the chemical compound that gives cinnamon its flavor may help fat cells burn energy, making it a good addition to a weight-management program. Sprinkle it on squash, sweet potatoes, stewed apples, oatmeal and toast.

Create

W I T H T H E M A ST E R S O F PA STA

CAULIFLOWER & LENTIL BOLOGNESE FIND MORE INSPIRATION AT Barilla.com

©2019 Barilla America, Inc.

Available in select stores.

KITCHEN | GET SMART

CAULI PRODUCTS Food companies are capitalizing on the low-carb, gluten-free trend by using vegetables like cauliflower to replace flour, rice and other simple carbs in their products.

Here are a few to try.

IN 2018, SALES FOR PACKAGED CAULIFLOWER PRODUCTS GREW

71%

SNACK. From the Ground Up Cauliflower Pretzels

SOURCE: NIELSEN

Calling Cauliflower Nutrient-dense and versatile, this cruciferous vegetable continues to trend as a go-to ingredient swap.

B Y R E B E C C A H E ATO N

F

ood trends come and go. But one that’s holding its own in America’s kitchens is cauliflower. This mild-tasting, cloud-shaped veggie is part of the Brassica or cruciferous family, meaning it’s related to broccoli, cabbage, brussels sprouts and kale.

It possesses the chameleon-like ability to take on various forms for different ingredient and diet needs. And it’s popping up in a growing number of packaged food products, too. Here’s why it remains a staple on so many shopping lists.

IT’S SWAPPABLE.

Cauliflower can be prepared well beyond steaming. Try roasting florets, or slice a head into thick “steaks” and roast. When pureed with olive oil, it’s a great substitute to cream sauce.

Other options? Place florets in a food processor, and turn them into a substitute for rice. Or mash processed florets with eggs, grated cheese and spices, and press into a pizza crust.

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FALL 2019 | OPTIMUM WELLNESS

IT’S FULL OF NUTRIENTS.

One cup (100 grams) of cauliflower contains 2 grams of protein(!), 77 percent of the daily value (DV) of vitamin C, 20 percent DV of vitamin K, close to 3 grams of fiber, plus vitamin B6, folate, potassium, manganese, phosphorus and magnesium.

RICE. Fullgreen Cauli Rice

IT’S LOW IN CARBOHYDRATES AND GLUTEN-FREE (THINK KETO-FRIENDLY!).

A 100-gram serving of white rice contains 150 calories, 34 grams of carbs and 1 gram of fiber, while a similar portion of riced cauliflower contains just 25 calories, 5 grams of carbs and triple the amount of fiber.

PIZZA CRUST. Cali’flour Foods Pizza Crust

cauliflower pizza crusts low carb

gluten free

guilt free

grain free

Made with Real Cauliflower | Available in Select Stores! follow us: califlourfoods

Send this form, UPCs from any three (3) Silver Palate® Pasta Sauce Products with the sales receipt and a SELF-ADDRESSED STAMPED ENVELOPE to PO Box 512, Cresskill, NJ 07626 for a coupon for a free jar by mail.

Name _______________________________________________________________________ Address ____________________________________________________________________ City _______________________________State ___________Zip_______________________ Phone _______________________________________________________________________ e-mail _______________________________________________________________________ No cash value. One coupon per household.

MANUFACTURER’S COUPON

EXPIRES 1/31/2020

1 OFF

$ 00

On any ONE (1) jar of Silver Palate® Pasta Sauce ANY VARIET Y Retailer: Silver Palate Kitchens, Inc. will redeem this coupon for face value plus .08¢ handling provided coupon is redeemed in accordance with our offer. Customer pays any sales tax. Void if reproduced or where prohibited by law. Invoices proving purchase of sufficient stock to cover redemptions must be shown on request. Cash value 1/100¢.

One coupon per item purchased. Send to: PO Box 512, Cresskill, NJ 07626. Coupon Good Only at Kroger Stores.

0086341-000643

BUY 3, GET 1 FREE!

EXPIRES 1/31/2020

Available in select stores.

Encode: 81101008634100064331001101904181101 SYMBOL HEIGHT 0.8576 NBAR 0.0104 BWA -0.0020 save $1.00 ON ANY SILVER PALATE PASTA SAUCE

NO TOMATO PASTE. NO ADDED SUGAR. MAIL-IN COUPON

califlourfoods.com

#thenewwhiteflour

K I T C H E N | H E A LT H Y P I C K S

The New Face of Dairy

I

Bone up on the facts: Animal dairy products are a great source of calcium and plenty more nutrients, too.

1 CUP OF MILK PROVIDES

n an increasingly crowded food and beverage space where plant-based products are drawing a lot of attention, the dairy world is innovating to meet consumers’ evolving wants and needs.

30%

THE GOOD IN DAIRY. Healthy and natural options are at the top of consumers’ lists, and dairy products— including milk, yogurt, cheese and cottage cheese—are laden with naturally occurring nutrients, giving them a step up on plant-based versions, most of which are fortified. Calcium is of course the big player: 1 cup of cow’s milk contains 30 percent of your daily needs.

26%

Calcium

24%

Riboflavin

Vitamin D

18%

22%

Vitamin B12

Phosphorus

% Daily Value

16%

Protein (7.9 grams)

FOLLOW YOUR GUT.

A LOVE OF CHEESE. According to data from the U.S. Department of Agriculture, U.S. consumers have a love affair with cheese—we each consume about 34 pounds a year! But it

26

FALL 2019 | OPTIMUM WELLNESS

doesn’t have to come only in chunks or slices.

Crunchy, innovative, all-natural snacks like Parm Crisps and Moon Cheese are made from 100 percent cheese—nothing else.

GOOD TO ANIMALS. Studies show that dairy from grass-fed or pasture-raised animals is quite nutritious, with more fat-soluble vitamins and beneficial omega-3 fatty acids than that from cows fed more-conventional feed. Notable brands include Kerrygold, known for its creamy Irish butter and now launching sliced and shredded cheese; Organic Valley USDA Certified Organic milks, cheeses, yogurts and sour cream; and Horizon, which also offers USDA Certified Organic milk, cheeses, cottage cheese, sour cream, butter and eggs.

DID YOU KNOW? Humans are the only species that consumes milk in adulthood and milk from other animals.

SHUTTERSTOCK

With the continued buzz around probiotics and gut health, fermented products like kefir and yogurt—which are rich in tummy-supporting probiotics for digestive health—are becoming more available in new flavors and international styles. A great example is skyr, a fermented, dairy-based, yogurt-like product with a thick and creamy texture, hailing from Iceland; check out offerings from Icelandic Provisions.

And yogurt and kefir don’t come just from cows. Redwood Hill Farm produces its fermented offerings from goat’s milk. It’s worth noting that people who can’t tolerate dairy from cows may be able to more easily digest milk from goats.

Why? Fat molecules in goat’s milk are smaller and easier to digest.

JUST AS MUCH I S S A I D O N T H E P L AT E S AS OVER THEM.

NE W KERRYGOLD SLICED AND SHREDDED CHEESE MADE WITH MILK FROM GRASS-FED COWS T H AT G R A Z E O N T H E LUS H PA ST U RES O F I RE L A N D.

Cooking Up Memories

The smallest of hands can be surprisingly good in the kitchen. Here are tips on getting your little sous chef started.

B Y K I M B E R LY L O R D S T E W A R T

T

he holidays are an excellent time to get your kids in the kitchen. Will it be messy? Maybe. Will it be a little hectic?

Perhaps. By letting go of expectations of perfection, you will create lasting memories and lifelong skills to nourish their bodies and minds. “Embrace the chaos,” says Deanna Cook, author of multiple children’s cookbooks, including Cooking Class (Storey, 2015), Baking Class (Storey, 2017) and her latest, Cooking Class Global Feast! (Storey, 2019).

“Cooking is a hands-on, healthy activity that gets kids to turn off the screens and actively engage with food,” she says.

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FALL 2019 | OPTIMUM WELLNESS

FA M I LY | K I T C H E N

Kids

What age is ideal? Cook says as early as the high-chair stage. “I gave my kids flour to run their fingers through or a biscuit to pat down,” she says. “Work up slowly with sensory lessons, such as smelling herbs, rinsing vegetables and pushing the button on the salad spinner.”

By the time children have a little more dexterity, say around ages 4 to 6, teach them how to use kitchen tools like a pizza cutter or kid-friendly scissors to snip herbs. As they get older, they can use the food processor and mixer to scale up their knowledge and comfort level.

MAKE YOUR KITCHEN A HOLIDAY CULINARY CLASSROOM Cooking with relatives over the holidays will be a cherished memory. “My favorite memories are cooking with my grandmother or helping my mother get the food ready for a party,” Cook says. The experience moves the emphasis away from gift-getting to the gift of hospitality, whether it’s cooking something for a teacher or preparing a recipe and serving it to guests. “For instance, kids can make hummus with a vegetable platter to welcome their guests when they arrive,” Cook says. “It’s an opportunity to learn social skills and kindness by being hospitable.”

The holidays are also a time to teach your children about family lore and traditions that hark back to your family’s ancestral roots. Call a relative and ask about their own holiday food memories from childhood, or trace back the family tree and create recipes that might have been served in a far-off land.

Cooking Tips

Learning to cook is like soccer or piano—it takes time and effort— so start young.

Here are some tips from Deanna Cook.

Ages

2- 5

Little kids love tactile tasks like stirring, dumping ingredients in a bowl, kneading and rinsing vegetables in the sink (even a toy kitchen sink).

Ages

6- 8

SCIENCE, HISTORY AND MATH IN THE KITCHEN

PHOTO CREDIT

The kitchen also provides endless opportunities to teach about food history, culture, writing, science and math. Start by giving each child in your family a notebook to use to collect recipes, make shopping lists, jot down notes and first impressions about a food or recipe, and draw pictures of favorite foods. Many years from now, this will be a treasured keepsake to see how far they have progressed.

By thinking of your kitchen as a laboratory, lessons in science and math aren’t far behind. Baking is a wonderland of chemical reactions of fats, liquids, acids, leaveners and emulsifiers that turn ingredients into irresistible treats. When a recipe’s serving size needs to be cut in half or doubled, math is essential. Cook suggests giving older children $20 and a list of needed items at the grocery store, so they can budget and calculate costs.

Lastly, use this time to teach your children that recipes may not always go as planned, which is perfectly OK. Use your time together to enjoy one another’s company and not criticize or judge what is on the table. As Julia Child once said, “No matter what happens in the kitchen, never apologize.”

TODDLERS & PRESCHOOLERS

Ages

9- 12

YOUNG CHEF Kids in elementary school can follow simple instructions, measure ingredients, grease and flour pans, crack eggs, whisk, and make fun faces and art with food. Stay by their side to be sure they are on top of a recipe, and step in if they go off track.

TWEENS Older kids have the attention span and patience to cook tonight’s dinner or tackle a longer baking project.

Give them as much independence as you can, but stay nearby in case they can’t understand a step and need a reminder to turn off the oven and clean up the kitchen.

TRY THIS

Crispy Cheese Squares If you’re a fan of cheese-flavored crackers, try making these from scratch with real shredded cheese. You may never eat them from a box again! MAKES ABOUT 2 DOZEN INGREDIENTS 2 cups (8 ounces) shredded cheddar cheese 4 tablespoons butter, cut into chunks 1 cup flour ¼ teaspoon salt 3 tablespoons milk DIRECTIONS 1. Preheat oven to 350°. In a food processor, combine cheese, butter chunks, flour and salt. Pulse until mixture looks crumbly.

2. Pour the milk through the top of the food processor. Mix until dough starts to stick together.

3. Remove dough from bowl, gathering the crumbs together into two balls.

4. Flatten the balls into disks between sheets of plastic wrap. Wrap them

up, and refrigerate for at least 10 minutes (or up to 3 days).

5. Roll dough to ¼-inch thickness. (If it’s too hard to roll, let it soften on the counter for a few minutes.)

6. Cut dough into 1-inch squares with a knife or a pastry or pizza cutter (or cut into shapes with a small cookie cutter).

7. Place crackers on a baking sheet lined with parchment paper.

Wiggle a toothpick in the center of each square to make a hole.

Bake for 8–12 minutes, or until crispy. Cool on the pan for a few minutes before serving.

Deanna Cook is an author of children’s cookbooks.

For more on her books, go to deannafcook.com.

THIS RECIPE HAS BEEN ADAPTED FROM THE CHILDREN’S COOKBOOK, BAKING CLASS BY DEANNA COOK.

©2017 by Deanna F. Cook. Photography © Carl Tremblay.

Used with permission from Storey Publishing.

LIVENATURALLYMAGAZINE.COM

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KITCHEN | PREP LIKE A PRO

YES, YOU CAN COOK

Learn to shine in the kitchen with these pointers from Food Network personality David Rose.

B Y K E L L E E K ATA G I

chopping things,” Rose says.)

SHUTTERSTOCK

T

he son of two chefs, Food Network Star finalist David Rose has cooking in his DNA—and he thinks everyone else should, too.

“We don’t put cheap oil in expensive Practice your timing. Rose learned at vehicles,” says Rose, who, beyond being a a young age, from watching his parents Food Network regular, is also a motorcycook, that multitasking is essential. “They cle enthusiast and a Nissan Titan would be baking, making eggs, cooking ambassador. “If we want grits, prepping the meat—all high-quality performance at the same time. It’s like an Follow Chef David Rose from our bodies, we need orchestra.” Until you’re on Twitter or Instagram high-quality food, not just proficient at directing the @ CHEFDAVIDROSE whatever is convenient and orchestra, write out a fills our stomachs.” To that timetable before you start end, Rose urges everyone to learn cooking cooking—maybe even the day before— basics. “Get a cookbook or get online— with the goal of having everything ready anybody who has access to Google or at the same time. When you get flustered, YouTube can learn to cook,” he says. “You refer to the schedule. owe it to yourself and your family.”

Continually fine-tune your skills.

Once you’ve acquired some basic Don’t treat all foods the same, Rose says. knowledge, these tips from Rose can set Instead, learn what each one needs. “For you up for ongoing success. example, when you’re grilling, your Invest in good tools. “I’m a huge steaks and chops should be cooked hot gadget person,” Rose says. “They make and fast, but your roasts and briskets everything so much easier. Rose’s top should be low and slow,” says Rose, who three must-have kitchen accessories: is also a culinary partner for Big Green Egg grills. “And for seafood, don’t use hickory or mesquite wood chips—they’re too strong and will make it bitter. And MEAT don’t overpower it with cayenne or other THERMOMETER aggressive seasonings, either. Experiment to learn what goes together.”

FOOD Remember your “why.” When the QUALITY PROCESSOR CHEF’S temptation to resort to fast-food delivery KNIFE pops up, keep in mind the value of preparing nutritious foods. “Cooking is (“This will save one of the purest forms of love,” Rose you so much time and says. “It’s worth it.” trouble when it comes to

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K ITCHEN | COOKING TIPS

Simple SOUS VIDE You don’t need a culinary degree to master this cooking technique.

B Y K I M B E R LY L O R D S T E W A R T

The advantages are enormous, especially for time-starved home cooks. “I can be on the soccer field, and my food is bobbing away in the water bath, waiting for dinner to be ready when I get home,” says Meesha Halm, coauthor of Sous Vide Made Simple (Ten Speed, 2018).

The Basics The term “sous vide” is French for vacuum. “It makes it sound complicated—like molecular gastronomy,” says Philip Preston, a culinary inventor for PolyScience and early pioneer of sous vide cooking. “It is the farthest thing. It is just precise cooking technology.” The cooking method itself is nothing more than sealing food in a bag, cooking it in a water bath at a very precise temperature—a key step—and finishing it with seasoning, searing and perhaps a sauce.

VISIT LIVENATURALLYMAGAZINE.COM FOR A SELECTION OF RECIPES, INCLUDING SOUS VIDE KOREAN BBQ-STYLE STEAK, SOUS VIDE GRILLED PORK CHOPS WITH APPLE CHUTNEY AND SOUS VIDE CAULIFLOWER GRATIN.

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FALL 2019 | OPTIMUM WELLNESS

Why Sous Vide?

It’s all about texture, tenderness and moisture. For proteins, like beef, pork, lamb and chicken, muscle fibers are made up of 75 percent water, which means that traditional cooking draws out the water and toughens up the meat. In sous vide, the water bath breaks down connective tissues and retains moisture—hence a perfectly cooked steak, chop or chicken breast every time.

It’s not just for meats, either. Sous vide works well for vegetables, eggs, and fish and seafood, too.

How to Sous Vide Both Halm and Preston recommend that beginners start with predesigned recipes from cookbooks, the internet and sous vide manufacturers. Halm says once you get comfortable with the techniques, you’ll be able to convert your existing recipes to sous vide.

“It’s easy to get a little mystified by sous vide cooking,” Preston says.

But, “it is the ultimate de-stressor, and it gives home cooks a window to cook meals they would normally shy away from.”

SHUTTERSTOCK (2)

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TAKE-HOME TIPS 1 Choose a cooking pot or foodand temperature-safe (to 203 degrees) polycarbonate bin from restaurant-supply stores, large enough for good water circulation.

TRY Tuxton’s Sous Vide Stockpot ($90, tuxtonhome.com) features a lid-adapter hole to fit most sous vide immersion cookers. Made of a triple-clad stainless steel for even heating and insulation, with a glass lid to easily view food. Pair it with Russell Hobbs’ programmable Sous Vide Precision Cooker with Immersion Circulator ($129, russellhobbs.com).

2 Use a vacuum sealer and bags or store-bought freezer plastic bags with a pinch-seal top (do not use zipper seals). Gradually drop filled but open freezer bags in the water; the pressure will release the air and seal the bag, allowing the food to cook. Avoid food-based plastics; they will dissolve in the water.

3 If you prefer glass, use sealed

mason jars, placing them in the water before the temperature rises.

4 If the bag fills with air while

cooking, do not eat the food; throw it out.

5 If a recipe calls for chilling the bag, place it in a large bowl, halffilled with ice and water.

6 Vegetables will float, so place pie weights or a smooth spoon in the bag to weigh it down (avoid sharp objects that may cut the bag).

7 Desserts like custards, puddings and cooked fruits are a good fit for the sous vide method.

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KITCHEN | GADGETS

Healthy Popper

Who says microwave popcorn comes only in a bag? With Colonel Popper’s silicone Microwave Popcorn Maker, simply open up the bowl, drop in kernels (plus optional oil or melted butter), cover, heat 3–4 minutes, and voilà, you’ve got a low-calorie, gluten-free, high-fiber snack. Handles on the bowl make it easy to pull out, and the bowl collapses down to 2 inches tall for easy storage. Available in eight fun colors. $14.97, shopcolonelpopper.com

Just for Kid Chefs

Get your young ones helping in the kitchen with the kid-tested KinderKitchen Essential Set. Designed with rounded blade tips and easy-to-grip handles for safety and ease of use, the set includes two cute dog-themed knives (serrated and non-serrated) and a duck-themed pair of snippers that are sharp enough to cut food, but not small fingers. Available in blue/green or pink/purple. $30, kuhnrikonshop.com

Gadgets to Get Cool tools to add to your kitchen stable.

Handy Lids

Chef’n’s Universal Cover Multi-Function Silicone Lids (9- and 11-inch) can handle a variety of kitchen tasks. Need to seal a bowl of food for storage? Check. Need an extra pot top for cooking? Check.

Need to cover a bowl in the microwave so the contents won’t splatter? Check.

Lids are ridged on one side to vent while simmering, smooth on the other to tightly seal. Heat resistant up to 400 degrees, and dishwasher safe. $19.99 for set, chefn.com

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FALL 2019 | OPTIMUM WELLNESS

Space-Saving Dish Rack

Great Grinders

Impress your dinner guests with a set of Russell Hobbs Electric Salt & Pepper Mills. With a press of a button, each mill grinds peppercorns or salt—even dried herbs and spices—and is adjustable to fine or coarse. There’s even a light that illuminates on the base when in use to help you see how much you’ve ground. Comes in different colors: stainless steel, black, copper or red; batteries not included. $39.99, russellhobbs.com

Have limited counter space in the kitchen? Sabatier’s Expandable Dish Rack with Stemware Rack is a compact way to stack washed dishes, expanding from 18.5 inches to close to 30 inches for more drying space when needed, especially for pots and pans. It features a removable caddy with compartments, plus a handy, removable wire attachment for stemware (hangs up to four wine glasses). $69.99, amazon.com

C OXOXKXBXOX O XK XX S | KITCHEN

AUTUMN COOKING

PHOTO CREDIT

An array of new cookbooks, full of fresh ideas for fall meals and entertaining.

SNACKS FOR ALL

EAT TO THRIVE

MODERN VEGETARIAN

Planning a spread for a family gathering or party can be challenging when guests have different dietary lifestyles. In his new book Clean Snacks (Countryman, 2019), Arman Liew, a recipe developer and creator of “The Big Man’s World” blog, offers 50-plus options that are 100 percent paleo, vegan and gluten-free—with a chapter of ketogenicspecific recipes, too. Liew writes that his goal was to create sweet and savory snacks that are “easy, adaptable and full of variety,” like Baked Sweet Potato Zucchini Tots, Flourless Chocolate Chip Banana Bread and New York Keto Cheesecake.

For more than 25 years, chef and nutritionist Mareya Ibrahim has studied, cooked, tested and picked apart every calorie of food she could get her hands on. Her discovery: “We’ve become so obsessed with what not to eat and not to do that we’ve drained the living fork out of food.” In her new cookbook Eat Like You Give a Fork (St. Martin’s Griffin, 2019), Ibrahim shares 80 easy-to-prepare, “forking delicious” recipes to inspire readers to live well, treat their taste buds and thrive.

Dishes include Zucchini Noodles with Romesco Sauce, Spaghetti Squash Pad Thai and No-Bake Oatmeal Peanut Butter Chocolate Chip Cookies.

With a focus on celebrating fresh produce, chef and food writer Alice Hart’s latest book, The Way to Eat Now (The Experiment, 2019), includes 200 vegetarian recipes organized in chapters like Mornings, Grazing, Quick, Gatherings, Grains, Rawish and Afters (aka yummy desserts!). The book is “packed to the rafters with ideas and a rainbow of colors, so you never need to wonder what to cook for any occasion,” she writes.

Recipes include Sweet Potato Cakes with Lime and Avocado, Baked Purple Goat Cheese Gnocchi, and Blood Orange and Olive Oil Cake with Almonds.

GLUTEN-FREE AIR FRYING The words gluten-free and fry don’t often appear in the same sentence. So if your diet is gluten-free, but you love the crispness of fried foods (without the grease)— and you have an air fryer— you’ll want a copy of The “I Love My Air Fryer” GlutenFree Recipe Book (Adams, 2019) by Michelle Fagone of CavegirlCuisine.com.

The 175 recipes encompass all manner of eats—from breakfast and breads to apps and sides to entrees and desserts. Unlike many GF menus, the recipes use simple ingredients that are easy to assemble and cook.

Options include Pumpkin Cereal, Salmon Cakes with Dill Sauce and Apple Crumble Jars.

VISIT LIVENATURALLYMAGAZINE.COM FOR RECIPES FROM EACH OF THESE BOOKS, INCLUDING PUMPKIN CEREAL, NEW YORK KETO CHEESECAKE, ZUCCHINI NOODLES WITH ROMESCO SAUCE AND SWEET POTATO CAKES WITH LIME AND AVOCADO, LIVENATURALLYMAGAZINE.COM

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E AT | DISH IT UP

ROOTING FOR FALL

The earthy root vegetables and fruits of the season find their way into five delicious creations.

TURN TO PAGE 38 FOR RECIPES.

HALWA—INDIAN CARROT PUDDING

CELERY RÉMOULADE

SWEET POTATO GNOCCHI WITH BALSAMIC CARAMELIZED MUSHROOMS

SWEET NUTRITION One medium sweet potato provides 400+ percent of your daily vitamin A requirements and 37 percent of your vitamin C.

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E AT FAST & FLAVORFUL P41 HEALTHY KITCHEN P47

Just 1 ounce of garlic contains 15 percent of your daily vitamin C needs and 17 percent of your vitamin B6.

RED-FLANNEL HASH

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

SELECT AND STORE ROOT VEGGIES Choose firm, bruise-free vegetables. If there are greens attached, make sure they’re bright and firm (Hint: You can eat them!). Store the veggies in a cool, dry place.

THREE TYPES OF ROOT VEGGIES TAPROOTS carrots, beets, radishes, turnips TUBERS potatoes, sweet potatoes, Jerusalem artichokes BULBS leeks, garlic FRESH FALL SALAD

LIVENATURALLYMAGAZINE.COM

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E AT | DISH IT UP

Celery Rémoulade SERVES 4

½ cup mayonnaise ½ cup Greek yogurt, whole or 2% 2½ tablespoons Dijon mustard 1 teaspoon sea salt, plus more to taste 2 tablespoons freshly squeezed lemon juice Freshly ground black pepper, to taste 1 large (about 2 pounds) celery root DIRECTIONS 1. Mix together mayonnaise, yogurt, mustard, salt, lemon juice and a few grinds of black pepper.

2. Peel celery root, and grate coarsely.

3. Mix dressing with grated celery root. Taste, and add more mayonnaise, lemon, salt or pepper, if needed.

4. Serve chilled. Can be made up to 2 days in advance and kept in the refrigerator.

Note: Make dressing first; then grate celery root, because it discolors quickly.

PER SERVING: 420 CAL; 8 G PROTEIN; 14 G FAT; 78 G CARB (27 G SUGARS); 1,520 MG SODIUM; 8 G FIBER

Fresh Fall Salad SERVES 4

½ pound brussels sprouts, ends trimmed 1 small garlic clove, finely grated 2 tablespoons fresh lemon juice ¼ cup finely grated Parmesan, ½ cup more to shave Kosher salt Freshly ground black pepper 2 bunches kale 1 cup pecans, roasted 1 fennel bulb, quartered, cored and thinly sliced lengthwise 1 tart apple, such as Granny Smith; quartered, cored and thinly sliced lengthwise ½ cup pomegranate seeds ½ cup parsley, tender leaves and stems; coarsely chopped 3 tablespoons olive oil DIRECTIONS 1. Remove all outer leaves from brussels sprouts, and place in a large bowl with garlic, lemon juice and ¼ cup Parmesan.

Season with salt and pepper.

2. Remove stems from kale. Thinly slice leaves into thin ribbons by

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FALL 2019 | OPTIMUM WELLNESS

rolling them and then cutting. Add to sprouts and dressing. Massage leaves until evenly coated. Let sit about 5 minutes.

3. Add pecans, fennel, apple and pomegranate seeds to brussels sprouts; toss to coat. Add parsley and olive oil. Season with salt, pepper and more lemon juice, if desired. Garnish with Parmesan shavings.

PER SERVING: 253 CAL; 5 G PROTEIN; 15 G FAT; 26 G CARB (8 G SUGARS); 1165 MG SODIUM; 4 G FIBER

Red-Flannel Hash SERVES 4

4 tablespoons olive oil 1 cup chopped onion 2 cups cooked, chopped corned beef 1½ cups cooked, chopped beets 1½ cups cooked, chopped potatoes ½ cup fresh, chopped parsley Freshly ground black pepper and salt, to taste DIRECTIONS 1. Heat oil in a medium pan over medium-high heat. Add onion, and cook until translucent.

2. Add corned beef, beets and potatoes. Stir to combine; then spread out evenly in pan.

Reduce heat to medium. Press down with a metal spatula to help brown the mixture.

3. Let cook until nicely browned on one side. Then use a metal spatula to lift up sections of the mixture, and turn over to brown other side.

4. Remove from heat. Stir in chopped parsley, and sprinkle on black pepper and salt to taste.

5. Serve plain as a side, or with fried or poached eggs.

PER SERVING: 483 CAL; 23 G PROTEIN; 34 G FAT; 19 G CARB (5 G SUGARS); 1315 MG SODIUM; 3 G FIBER

Sweet Potato Gnocchi with Balsamic Caramelized Mushrooms SERVES 6

GNOCCHI 1 cup cooked, mashed sweet potato 1 cup ricotta 2 large eggs 1 teaspoon kosher salt ½ cup freshly grated Parmesan, divided 3–4 cups all-purpose flour, divided

SAUCE 6 tablespoons butter, divided 1½ pounds cremini mushrooms, sliced 2 cloves garlic, minced or grated 2 teaspoons fresh, chopped thyme 2 teaspoons fresh, chopped rosemary 1 teaspoon crushed red pepper flakes ¼ cup balsamic vinegar ½ teaspoon pepper ¼ teaspoon salt DIRECTIONS 1. To make gnocchi: Mix sweet potato, ricotta, eggs, salt and ¼ cup Parmesan together in a large bowl. Add 2½ cups of the flour, and mix well with your hands.

Dough will be sticky but should be sturdy enough to shape into a ball. Keep adding a little flour at a time until you get a soft dough.

2. Spread some flour on a large work surface. Roll dough into a log, and cut into four equal pieces.

Take one piece, and cut in half.

Roll piece into a log shape about ½-inch thick; then cut into pieces about the width of a fork. Dust gnocchi with a little flour; then use one finger to push gnocchi up onto the tines of a fork. Let gnocchi drop back to the work surface.

Repeat with all pieces.

3. Bring a large pot of salted water to a boil.

4. While waiting for water to boil, in a medium skillet over high heat, add 2 tablespoons butter.

When butter is melted, sprinkle in mushrooms in a single layer. Let caramelize on the bottom, about 2 minutes. When caramelized, toss once and season with salt and pepper, to taste. Continue to cook without stirring, 5 minutes.

5. Add remaining butter, and cook until it begins to brown.

Once butter is browned, reduce heat and add garlic, thyme, rosemary and red pepper flakes.

Sauté about 1 minute; then add balsamic vinegar. Simmer until mushrooms are glazed with

sauce. Remove from heat.

6. Add gnocchi to boiling water.

Boil until they float; then remove with a slotted spoon, and add into skillet with sauce. When all gnocchi are placed in saucepan, return skillet to medium heat.

Let gnocchi crisp on one side; then stir around to mix in mushroom sauce. Remove from heat, and serve immediately with remaining Parmesan and freshly ground black pepper.

PER SERVING: 601 CAL; 23 G PROTEIN; 20 G FAT; 80 G CARB (5 G SUGARS); 320 MG SODIUM; 4 G FIBER

Halwa—Indian Carrot Pudding SERVES 4

5 large carrots 1½ cups almond, rice or oat milk 1 cup canned coconut milk 1 tablespoon butter or coconut oil 2 tablespoons honey ½ teaspoon ground cardamom 1 ⁄8 teaspoon ground ginger 1 ⁄16 teaspoon ground cinnamon 1 ⁄16 teaspoon ground cloves Dash of salt ¼ cup raisins ¼ cup pistachios, roasted, unsalted DIRECTIONS 1. Wash, peel and shred carrots.

2. Pour milk into a medium saucepan, and bring to a simmer over medium heat. Add carrots to pan; simmer 20 minutes.

3. After milk begins to thicken and take on an orange color from carrots, add butter or coconut oil and honey to pan. Stir until butter has melted; then add cardamom, ginger, cinnamon, cloves and salt. Toss in raisins; stir to combine. Continue to simmer 10 minutes, or until more of the milk has evaporated and carrots are very soft. Remove pan from heat.

4. Top with pistachios; serve warm or cold.

PER SERVING: 418 CAL; 5 G PROTEIN; 36 G FAT; 24 G CARB (10 G SUGARS); 37 MG SODIUM; 2 G FIBER

Optimum Wellness is excited to partner with Johnson & Wales University (JWU). Vincent Armada, Chef Jorge de la Torre and Sarah Moon (L to R) developed these recipes. Known as a recognized leader in culinary education, JWU is changing the way the world eats.

For info, visit jwu.edu/denver.

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HEALTHY MADE EASY

FA S T & F L AV O R F U L | E A T

HAVING A SMALL GATHERING? STUFF ONE-DOZEN DATES AND SAVE REMAINING GOAT CHEESE TO USE AS A SPREAD ON YOUR FAVORITE SANDWICH.

S Simple ta r ters Kick off your fall party or potluck with these quick and easy appetizers.

B Y G E N E V I E V E D O L L | P H O T O S J E N N I F E R O L S O N | F O O D S T Y L I N G E R I C L E S K O VA R | P R O P S T Y L I N G N I C O L E D O M I N I C

PHOTO CREDIT

Spiced Goat Cheese Stuffed Dates Quick and simple to make, these decadent morsels are eye-catching, too. They can be made a day ahead and stored in the refrigerator overnight.

Wait to garnish until serving.

MAKES 25 DATES

25 Medjool dates 4 ounces goat cheese, room temperature 1 teaspoon orange zest ½ teaspoon cinnamon ¼ teaspoon cardamom Pinch of salt 2 tablespoons pistachios, roughly chopped Pomegranate seeds, for garnish

DIRECTIONS 1. Remove stems, and slice dates lengthwise to remove pit and create an opening for filling.

2. In a small bowl, mix goat cheese, orange zest, cinnamon, cardamom and salt with a spatula until well combined.

3. Fill each date with about 1 teaspoon spiced goat cheese. Garnish with chopped pistachios and pomegranate seeds.

PER DATE: 85 CAL; 1 G PROTEIN; 2 G FAT; 18 G CARB (16 G SUGARS); 50 MG SODIUM; 2 G FIBER

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E A T | FA S T & F L AVO R F U L

Miso Ginger Wings

A delicious meld of salty, sour and sweet, these wings will disappear quickly. They are also a great dinner option, served with jasmine rice and edamame. MAKES 20–24 WINGS 2 pounds chicken wings, drumettes and flats ½ teaspoon salt, divided 2 tablespoons white miso 2 tablespoons lime juice 1 tablespoon + 2 teaspoons maple syrup

1 tablespoon grated ginger 1 tablespoon sesame seeds Minced chives, for garnish

2. Meanwhile, in a small bowl, whisk miso, lime juice, maple syrup and ginger.

FOR A CRISPIER SKIN, ALLOW CHICKEN WINGS TO COME TO ROOM TEMPERATURE BEFORE BAKING.

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FALL 2019

DIRECTIONS 1. Preheat oven to 450°. Place wings on a parchment-lined baking sheet. Sprinkle one side with ¼ teaspoon salt, flip, and sprinkle with remaining ¼ teaspoon salt. Bake 20 minutes, until cooked through.

3. Brush both sides of wings with glaze. Bake on top oven rack for an additional 5 minutes, until wings begin to brown.

4. Sprinkle with sesame seeds, and bake a final 2 minutes. Garnish with chives.

PER WING: 33 CAL; 4 G PROTEIN; 1 G FAT; 2 G CARB (1 G SUGARS); 114 MG SODIUM; 1 G FIBER

SHOP RECIPES ON OUR WEBSITE

FA S T & F L AV O R F U L | E A T

White B e an Crostini For even faster prep, serve dip style in a decorative bowl, with baguette slices on the side, and let guests plate their own. MAKES 32 CROSTINI

2 (15-ounce) cans cannellini beans ½ cup vegetable stock 1 tablespoon salted butter 1 medium garlic clove, minced ¾ teaspoon salt 2 teaspoons lemon juice 1 large baguette Lemon zest, for garnish Thyme leaves, for garnish Red pepper flakes, for garnish

CHOOSE ORGANIC LEMONS WHEN POSSIBLE FOR ZESTING, AND ZEST BEFORE JUICING.

DIRECTIONS 1. Preheat oven to 400°. Drain and rinse beans.

2. Heat a medium pot over medium heat. Add beans, stock, butter, garlic and salt.

Bring to a simmer; reduce heat to medium low. Simmer about 7 minutes, until liquid is partially reduced.

3. Meanwhile, slice baguette on diagonal into ½-inch slices. Toast on a baking sheet in oven 5–6 minutes, until slightly crispy.

4. Remove beans from heat, and mash with a potato masher. Stir in lemon juice.

Consistency should be soft and spreadable. Season to taste.

5. Spread about 1 tablespoon beans on each slice of baguette. Garnish with lemon zest, thyme and red pepper flakes..

PER CROSTINI: 135 CAL; 6 G PROTEIN; 1 G FAT; 25 G CARB (1 G SUGARS); 268 MG SODIUM; 3 G FIBER

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E A T | FA S T & F L AVO R F U L

Rosemary Delicata Squash D ip Delicata squash is a fall favorite, sweet and tender with an edible skin—no need to peel. This dip will come together quickly after squash is roasted. MAKES APPROXIMATELY 2½ CUPS

2 delicata squash (about 1½ pounds) 3 tablespoons olive oil, divided 1 teaspoon salt, divided 1 cup vegetable stock 1 teaspoon chopped rosemary, more for garnish Pita chips and olives, for serving

DIRECTIONS 1. Preheat oven to 425°. Remove ends of squash, and slice lengthwise. Use a spoon to scrape out seeds. Slice halves into ½-inch half-moons.

2. Place on a parchment-lined baking sheet, and toss with 1 tablespoon olive oil and ¼ teaspoon salt. Spread in a single layer, using a second baking sheet if needed. Bake 20 minutes, until squash begins to brown and is easily pierced with a fork.

3. Transfer to a food processor, and blend with stock, remaining 2 tablespoons olive oil and ¾ teaspoon salt. Process until smooth. Add rosemary; blend until well combined.

4. Transfer to a serving bowl, and garnish with chopped rosemary. Serve with pita chips and olives.

PER TOTAL YIELD: 579 CAL; 9 G PROTEIN; 43 G FAT; 43 G CARB (3 G SUGARS); 501 MG SODIUM; 5 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

RINSE SQUASH SEEDS, AND ROAST WITH OLIVE OIL, CURRY POWDER AND SALT FOR A YUMMY SNACK.

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a Sea of

H E A LT H Y K I T C H E N | E A T

RECIPES

Please your pescatarian palate with these four fish and shellfish dishes.

BY TAFFY ELROD | PHOTOS JENNIFER OLSON | FOOD STYLING ERIC LESKOVAR | PROP STYLING NICOLE DOMINIC

TIP Look for grade B maple syrup; it has a more pronounced maple flavor than grade A and tends to be slightly less expensive.

Maple-Dijon Salmon with Roasted Winter Vegetables The touch of sweetness from maple syrup and roasted vegetables make for a cozy fall meal.

A perfect accompaniment: a salad of bitter greens with a tangy vinaigrette. SERVES 4 2 carrots, peeled 2 parsnips, peeled 2 small sweet potatoes 1 small cauliflower head ¼ cup + 1 tablespoon mild cooking oil, divided* 1 teaspoon sea salt ¾ teaspoon black pepper, divided

1 teaspoon dry parsley 4 (4-ounce) salmon fillets 2 tablespoons Dijon mustard 1 tablespoon real maple syrup (Grade B preferred) ¼ teaspoon onion powder Fresh parsley or scallions for garnish (optional)

DIRECTIONS 1. Preheat oven to 375°. Cut carrots, parsnips and sweet potatoes into ½-inch pieces. Cut cauliflower into small florets. Toss cut vegetables with ¼ cup oil, salt, ½ teaspoon pepper and parsley.

2. Spread vegetables on a well-oiled sheet pan or cookie tray; bake on center rack of oven about 1 hour, until they are tender and beginning to brown around the edges.

3. Meanwhile, prepare fish. In a small bowl, stir together mustard, maple syrup, remaining tablespoon oil, onion powder and ¼ teaspoon black pepper.

4. Spread 1 tablespoon of mixture

over top of each piece of fish. Place fish on a well-oiled baking sheet.

5. When vegetables have been in the oven about 40 minutes, place tray of salmon in oven too, and bake 15–20 minutes, until fish is cooked through but still tender. It should be fully opaque and flake apart easily.

6. For each serving, place one piece of fish and about 1 cup of vegetable mix on each plate. Garnish with fresh parsley or chopped scallions, if desired. *Coconut oil, avocado oil or a light olive oil PER SERVING: 402 CAL; 25 G PROTEIN; 21 G FAT; 28 G CARB (11 G SUGARS); 128 MG SODIUM; 6 G FIBER

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E A T | H E A LT H Y K I T C H E N

TIP Cooking zucchini briefly before you add sauce cooks off excess moisture, so the sauce clings to the “noodles” and they carry more flavor.

A lighter twist on classic linguini with clam sauce, this dish has all the traditional deliciousness, with the modern touch of spiralized zucchini noodles. Don’t let cooking clams in the shell intimidate you: It’s easy, and the dish is a lot of fun to make. SERVES 4 2 pounds littleneck clams, soaked and scrubbed ¼ cup light olive oil 4 cloves garlic, minced 3 medium zucchini (about 1½ pounds), spiralized 1 cup prepared marinara sauce

½ teaspoon oregano ¼ teaspoon black pepper Small pinch of red pepper flakes (optional) ¼ cup clam juice, plus extra for thinning the sauce ¼ cup Parmesan cheese Parsley and extra cheese, for garnish

DIRECTIONS 1. Heat a large, heavy-bottomed pan with a tight-fitting lid over high heat. Add clams to pot, and cover tightly. Cook until clams open and release their juice. Discard any clams that never open.

2. Remove clams from pan, and strain juice through a fine strainer into a bowl; reserve for sauce. Remove clams from shells, and roughly chop. You may save a few clams in the shell for garnish.

3. Place a large skillet over medium heat, and add olive oil. When oil is hot, add garlic, and cook until fragrant and brown.

4. Add zucchini, and cook 1–2 minutes, until zucchini begins to look slightly dry.

5. Add marinara sauce, oregano, black pepper and red pepper flakes if using; stir to combine. Add ¼ cup clam juice and chopped clams; cook until hot. If too thick, add more clam juice (saved from cooking clams) 1 tablespoon at a time, until you reach desired consistency. Stir in Parmesan cheese.

6. Divide among four pasta bowls, and garnish with reserved clams in the shell, chopped parsley and more cheese.

PER SERVING: 204 CAL; 8 G PROTEIN; 15 G FAT; 8 G CARB (3 G SUGARS); 122 MG SODIUM; 1 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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FALL 2019 | OPTIMUM WELLNESS

PHOTO CREDIT

Zucchini Noodles with Red Clam Sauce

H E A LT H Y K I T C H E N | E A T

Crispy Whitefish Sandwiches with Lemon-Caper Tartar Sauce These sandwiches are light, crisp and flavorful. Even people who think they don’t like fish are going to love these—the tartar sauce is a game changer. For best results, use any fresh, firm whitefish. SERVES 4 TARTAR SAUCE 1 cup mayonnaise, divided 1 tablespoon minced shallot 1 tablespoon capers, minced 1 tablespoon dill-pickle relish Zest of 1 lemon, about 1 tablespoon 1 tablespoon lemon juice 1 teaspoon Dijon mustard Pinch of cayenne pepper or dash of Tabasco

SHOP RECIPES ON OUR WEBSITE

FISH 4 (5-ounce) firm whitefish fillets, such as cod or haddock 1 teaspoon sea salt 1 teaspoon black pepper 1 cup panko-style breadcrumbs 1 tablespoon olive oil or melted butter 4 soft rolls, split and lightly toasted Lettuce, onion and dill-pickle slices

DIRECTIONS 1. For tartar sauce: In a small mixing bowl, combine ½ cup mayonnaise, minced shallot, capers, relish, lemon zest, lemon juice, Dijon mustard, and cayenne pepper or Tabasco; stir together.

Refrigerate at least 30 minutes, up to overnight, to allow flavors to marry.

2. Preheat oven to 375°. Blot fish fillets dry, and season well with salt and pepper. Then spread them with remaining ½ cup mayonnaise, being sure to cover all parts of the fillets, including the sides.

3. Mix breadcrumbs with oil or butter in a shallow dish. Coat fillets with breadcrumbs, gently pressing crumbs on to be sure they adhere.

Carefully transfer breaded filets to baking sheet lined with well-oiled aluminum foil.

4. Place in middle rack of oven, and bake about 20 minutes, until fillets are firm to the touch, fully opaque and flake easily when pressed with a fork.

5. To assemble sandwiches, stir tartar sauce, and spread some on top and bottom of split, toasted rolls. Place a piece of fish on bottom half of each roll, and layer on lettuce, onion and pickle chips.

Place top of roll on fish.

PER SANDWICH: 552 CAL; 34 G PROTEIN; 20 G FAT; 57 G CARB (6 G SUGARS); 1,065 MG SODIUM; 5 G FIBER

TIP

PHOTO CREDIT

Make these with glutenfree breadcrumbs and your favorite gluten-free rolls, or wrap them in romaine lettuce leaves for an even lighter “sandwich.”

LIVENATURALLYMAGAZINE.COM LIVENATURALLYMAGAZINE.COM 49 49

E A T | H E A LT H Y K I T C H E N

TIP Letting rice cook completely undisturbed and allowing it to steam in the pot after you remove it from the heat will go a long way toward a perfect pot.

Ginger-Garlic Shrimp and Wild Rice Pilaf Bowls This bowl has everything you need to keep you going through the chilliest fall activities. Once rice is cooked, the dish comes together in just a few minutes. The sweetness and tang of cranberries in the pilaf enhance the shrimp’s natural sweetness. SERVES 4 3 tablespoons coconut oil, divided 2 scallions minced, divided 3 teaspoons minced garlic (4 medium cloves), divided 3 teaspoons grated ginger (about 1-inch piece of ginger root), divided 2 tablespoons dried cranberries (optional) ¼ cup slivered almonds or shelled pistachios 1 cup whole-grain wild rice blend

2 cups water or low-sodium broth 1 pound large shrimp, cleaned and deveined, with or without tails attached ½ teaspoon sea salt ½ teaspoon black pepper 1 head bok choy, or your favorite green vegetable 2 tablespoons soy sauce 1 teaspoon rice wine vinegar ¼ cup water SHOP Sliced scallions, RECIPES for garnish ON OUR

WEBSITE

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FALL 2019 | OPTIMUM WELLNESS

DIRECTIONS 1. In a small saucepan with a tightfitting lid, heat 1 tablespoon coconut oil, and add 1 minced scallion, 1 teaspoon garlic and 1 teaspoon ginger. Cook until fragrant. Add cranberries (if using), nuts and rice to pan; stir to coat. Cook another minute, stirring to prevent burning.

2. Add water or broth, and stir. Allow to return to a boil. Once water starts to boil, don’t stir the pot again.

3. Cover with lid, reduce heat, and allow to simmer undisturbed about 50 minutes. When rice has absorbed all the water, remove pan from heat and let sit undisturbed another 10 minutes.

4. While rice is resting, season shrimp with salt and pepper. Heat

a large skillet or wok over medium-high heat, and add 2 tablespoons coconut oil.

5. Add remaining scallion, ginger and garlic; cook until fragrant. Add shrimp, and cook about 2 minutes; then flip shrimp over for about 30 seconds just to brown, and add chopped greens.

6. When shrimp is almost cooked and greens are brighter in color, add soy sauce, vinegar and water. Stir, and cook until sauce is hot, about 1 minute.

7. To serve, place ¾ cup rice pilaf in each dish, and top with about 1 cup shrimp and bok choy mix. Garnish with more scallions, if desired.

PER SERVING: 348 CAL; 29 G PROTEIN; 16 G FAT; 24 G CARB (6 G SUGARS); 978 MG SODIUM; 3 G FIBER

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www.Jarrow.com *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Jarrow Formulas® Product

E AT | AROUND THE WORLD

Tasting the Horn of Africa Ethiopian food is a unique, fragrant and comforting cuisine, with no utensils required.

BY REBECCA TREON

Ethiopian food is based on millennia of tradition.

The country’s civilization dates to 2,000 B.C., and its roots are even older. The country has ties to ancient Egypt and upheld the traditions of Judaism before Christianity took over in the fourth century, forming the Ethiopian Orthodox Church. Islam arrived in the 600s. For centuries, these belief systems have coexisted and influenced Ethiopian cooking.

“T

rading with far Asia and the Middle East, especially Yemen, as well as the various battles across our history—including the one with Italy and its four years of occupation in 1935— are also factors that have shaped our cuisine,” says Yohanis Gebreyesus, in his new cookbook, Ethiopia (Interlink, 2019).

“Yet never colonized, Ethiopia’s culinary and cultural diversity is a point of pride to the continent.”

A few trivia tidbits: Ethiopian Orthodox, Jewish and Muslim faiths all prohibit consumption of pork or shellfish; instead, goat, chicken and beef are more commonly eaten. Vegan dishes are served on religious-fasting days. The Italian occupation created a taste for pasta. Coffee is ritually prepared after every meal; the ceremony includes flowers, prayers and incense and is served with popcorn. Dining etiquette dictates that the right hand is used to eat, and gursha (“mouthful”) is a common rite of feeding friends and family bites of

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FALL 2019 | OPTIMUM WELLNESS

food as a display of friendship or love.

The backbone of Ethiopian cuisine is injera, a spongy, fermented, round flatbread that is used as a plate, torn off and used to scoop bite-sized pieces of stew. The bread is made from teff, the country’s most widely grown crop, with grains the size of a poppy seed. Teff has been cultivated for 3,000 years. It is gluten-free, very nutritious and, today, grown around the world.

“Food is an object of survival, an entity believed to feed the body and soul across different cultures around the world. In Ethiopia, on the other hand, it holds another crucial dimension, one that conveys a positive human energy through a powerful saying ‘enebla,’" Gebreyesus says. “Enebla translates to ‘let us eat’ and our staple food injera is made in a way that invites more than one hand to the meal. It is a moment of sharing, of caring, and of showing respect for one another.”

Most Ethiopian dishes can be characterized as a selection of wot, or stewed dishes. Wot’s base is a mix of chopped red onion, grated garlic and ginger, known as kulet, cooked in niter kibbeh, a clarified butter. Spices are a part of every dish, too. Berbere is a blend of powdered chili pepper and other spices used in red stews, while fiery orange-red mitmita is a blend of piri piri peppers, cardamom seed, cloves and salt. Fish, beef, chicken, goat or lamb is added, as well as vegetables like potatoes, carrots or chard. Lentils and split peas are also common.

Ethiopian cuisine presents a routine-busting opportunity to bring centuries of tradition and history to your modern-day table. Get started by shopping for teff, spices and other Ethiopian staples, and trying our recipe for One-Day Injera.

Sights and flavors of Ethiopia: (top) the Semien Mountains and valley around Lalibela; (bottom) a selection of “wot” (stewed dishes) on injera bread; (right) traditional Ethiopian coffee served at a street cáfe.

DIRECTIONS 1. In a large bowl, add flour and

be slightly foamy. Whisk in salt and baking powder. (The batter will deflate as you stir.)

cover pan with a large lid. (A glass lid is helpful, because it allows you to check doneness without uncovering.) Cook until edges of injera begin to curl, top is quite dry and injera has released from bottom of the pan, from 30–90 seconds. Do not flip the injera.

3. To cook injera, use a nonstick

6. When cooked, use a long, thin

water. Stir well. Cover with a dish towel, and let sit undisturbed on kitchen counter for 24 hours.

2. After this period, batter should

crepe pan or skillet. Moisten a paper towel with oil, and wipe the surface. Place pan over mediumhigh heat.

4. When pan is hot, use a spouted

One-Day Injera RECIPE EXCERPTED FROM ETHIOPIA BY YOHANIS GEBREYESUS.

Purists might balk at calling this injera, but this quick version can be made in one day. There are plenty of coveted eyes (ayen) on the surface; a hint of sourness, an important key to balancing the flavors of the stews; and a spongy, chewy texture. A standard 11-inch crepe pan is ideal for preparing this recipe.

SHUTTERSTOCK (3)

SERVES 2

2 cups teff flour 2 cups water ¼ teaspoon salt

½ tablespoon baking powder Vegetable oil, for oiling pan

measuring cup to scoop ½–1 cup of batter, depending on pan size.

Work quickly and carefully to pour batter evenly around pan. Starting at pan’s outside edge—going clockwise if you are right-handed or counterclockwise if you are left-handed—pour batter in a thin stream and in one continuous motion in a spiral formation, without overlapping, until you end at the very center. Although it’s not traditional, if using a crepe pan, swirl the pan if needed to evenly distribute batter.

5. Cook undisturbed until bubbles

begin to form on the surface and batter begins to set. When about 75 percent of surface batter has changed color (45–90 seconds),

spatula and a thin plate or piece of cardboard to transfer injera to a flat basket or a large plate lined with parchment paper without breaking.

7. Remove any stray dough from

cooking surface, apply more oil as necessary, and reheat the pan.

(After the first few injera, lower the heat to medium low.) Continue cooking in same way, layering each injera on top of the last on the basket or plate as they are finished.

Allow to cool at least 5 minutes before placing another on top, and allow all to rest at least 30 minutes before serving. Cover any leftovers loosely with plastic wrap; injera will keep for about 2 days.

Note: There are several types of teff flour. The most common to use for injera are ivory and brown.

PER SERVING: 257 CAL; 9 G PROTEIN; 1 G FAT; 51 G CARB (0 G SUGARS); 570 MG SODIUM; 0 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

©2019 INTERLINK PUB GROUP; PHOTOGRAPHY BY PETER CASSIDY

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SUPERCHARGE YOUR DIET WITH

EIGHT NUTRITIONALLY CHARGED FOODS WORTHY OF THE ESTEEMED TITLE!

BY S O P H I A Mc D O N A L D

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FALL 2019 | OPTIMUM WELLNESS

SUPERFOODS MAY bring to mind the image of a superhero— caped and masked, ready to swoop in to save you from bad food decisions. The reality is that while superfoods may not be able to whisk away the evil effects of every dietary supervillain, consuming them regularly can have heroic results: more energy, better skin and less likelihood of developing chronic disease.

Jennifer Iserloh, an integrated holistic health coach and author of The Superfood Alchemy Cookbook (Da Capo Lifelong, 2019), says the term was coined in the early 2000s. “To me, a superfood is a food that is extremely nutrient-dense,” she says. While something like celery may have 1 to 2 percent of the micronutrients a person needs in a given day, a superfood such as kale may have 50 to 100 percent in the same serving size.

“It’s a vast difference in terms of nutritional load.”

People have long known that some foods contain vitamins and minerals that are important, says Tonia

Reinhard, R.D., a senior lecturer at Wayne State University and author of Superfoods: The Healthiest Foods on the Planet (Firefly, 2014). “What they didn’t know about were the phytonutrients. These are compounds that are mostly in plants, although a few appear in animal products. They’re things like beta-carotene or lycopene.” Phytonutrients are typically found in higher quantities in superfoods and can help ward off disease.

They do this by fighting inflammation and oxidative damage, which can be key processes in many illnesses.

Superfoods aren’t a magic cure for all that ails you.

But they can exponentially enhance your daily diet.

“The more superfoods you eat, the more chances you have for prevention,” Iserloh says. Medicine is great when we have an emergency, but when it comes to protecting the body, good nutrition is the greatest weapon, she explains.

The exotic superfood du jour (acai berries! broccoli sprouts!) often hogs the media spotlight. But there are plenty of affordable choices lining the produce cases and shelves at supermarkets. A group of experts share eight of their favorites.

KA L E

S E I R R E B

When it comes to picking superfoods, kale continues to be at the very top, Iserloh says. In addition to being rich in nutrients such as iron and vitamin C, it contains something called glucosinolates, which are compounds that pull toxins out of the body.

The fiber in kale also bonds to fat in the gut, which recent studies have shown can reduce cholesterol.

“I always tell people not to steam anything in the cruciferous family,” Iserloh says. “[These foods] benefit from roasting because it compounds the sweetness. That’s one of the reasons kale chips got so popular.” She recommends tossing kale with olive oil and roasting it at 450 degrees for 10 minutes, or until it is crispy and beginning to brown. Combined with mayonnaise and artichokes in the blender, kale also makes a terrific dip.

The powerhouses of the fruit world, colorful berries are sought after for compounds that help the body in multiple ways. At the recent Berry Health Benefits Symposium, an international conference on the latest scientific research into berries and health, Navindra Seeram, Ph.D., a professor in the Department of Biomedical and Pharmaceutical Sciences at the University of Rhode Island, summed up the pluses of various berries in this way: Blueberries are great for the brain, strawberries benefit the cardiovascular system, cranberries play

a role in preventing urinary tract infections, and black raspberries show promising signs of slowing or preventing the growth of certain cancerous tumors.

“Berries can be eaten fresh, but there’s clear data that if you can’t get your berries fresh, they’re just as healthy when they’re frozen or freezedried,” Seeram says. The compounds will survive heating and chopping, too. Don’t hesitate to make a blueberry compote to accompany pork chops, a strawberry salsa for chicken or a smoothie with any combination of berries.

LIVENATURALLYMAGAZINE.COM

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BROCCOLI & OTHER BRASSICAS

Broccoli, brussels sprouts and cauliflower all belong to the plant family Brassicaceae (so does kale).

Though they differ in appearance, they share a common trait: a high dose of fiber and phytonutrients, including indole-3-carbinols. “They have the ability to sponge up bad estrogen,” Mincolla says. (Just as there is good and bad cholesterol, scientists now believe there is good estrogen, which helps prevent cancer, and bad estrogen, which may cause it.)

All of these vegetables benefit from roasting, which caramelizes the natural sugar and tamps down the bitter flavor of the sulfurous compounds. Roast a batch of veggies and serve them as a side dish for dinner. The next day, toss any leftovers on a green salad with a balsamic vinaigrette.

FOR DELICIOUS RECIPES USING THESE SUPERFOODS, VISIT LIVENATURALLYMAGAZINE.COM

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FALL 2019 | OPTIMUM WELLNESS

BEANS Chickpeas, soybeans and other beans are high in isoflavones, which are a type of phytoestrogen, a plant-based substance that affects the body in much the same way as human-produced estrogen. Because of that, “beans have the ability to slow down a lot of symptoms of menopause,” says Mark Mincolla, Ph.D., author of The Whole Health Diet (TarcherPerigee, 2015). Women struggling with hot flashes might consider adding more to their diet.

Anyone with an Instant Pot can cook up a batch of beans in almost no time at all. Keep beans around to throw on top of a salad, scramble with eggs and tomatoes, or blend into hummus-style veggie dips.

SPINACH This leafy green is loaded with vitamin C, calcium, magnesium, iron and several other nutrients. Getting the maximum nutritional benefit from spinach (and many other leafy green vegetables) requires preparing it correctly and not overcooking it. “When you crack open the cells of these superfoods, it makes them more bioavailable, so blending them raw is actually good,” Iserloh says. That makes greens like spinach a good choice for dishes such as smoothies, dips and pesto.

Several of the nutrients in spinach, including vitamins A and K, are watersoluble. Thus, steaming the leaves can destroy the nutrients. As an alternative, Iserloh recommends pan-searing spinach with a bit of grass-fed butter or olive oil.

MUSHRO OMS Mushrooms were once used as medicine, and when you look at a list of their beneficial compounds, it’s not hard to see why. Protein, fiber, B vitamins, phytonutrients—it seems mushrooms have it all.

Reinhard is a fan of enoki mushrooms, which are the long, stringy-looking fungi from Japan that can sometimes be found in produce departments. “What I like to do is sauté some onions until they’re nice and brown; then I put in some regular mushrooms that are a little cheaper, then put in the enoki and then add a little soy sauce, which also has phytonutrients,” she says. The whole mixture can be served as a side dish or a topping on baked potatoes.

R E D B E LL P E PP E R S

COFF EE Reinhard refers to coffee as a laboratory in which all kinds of phytonutrients work together to benefit the body. “Coffee pretty much has zero calories until you start putting stuff in it,” she points out. It is high in antioxidants, has anti-inflammatory properties, can help control blood glucose levels, and is packed with essential B vitamins and other nutrients.

Chlorogenic acid, which is found in green coffee beans and may be retained if the beans are roasted a certain way, is thought to help with weight loss.

THERE'S NO DENYING THAT SUPERFOODS PACK A NUTRITIONAL PUNCH.

The nutrient information for red bell peppers reads almost like a vitamin bottle. They are high in folate, riboflavin, niacin, thiamin, pantothenic acid, potassium, manganese and vitamins A, B6 and C. “[The vitamin A] comes in the form of several free-radical-fighting antioxidant carotenoids, such as beta-carotene, alpha-carotene and betacryptoxanthin,” Reinhard says. This is a great vegetable for people looking to consume more foods with antioxidant properties.

Reinhard recommends putting peppers in soups or egg dishes, such as frittatas and omelets. Iserloh likes to roast them and blend with almonds to make a Romesco sauce that’s delicious on pasta or as a dip.

GET THE MOST OUT OF THEM BY EATING A GOOD VARIETY AS PART OF AN OVERALL BALANCED AND HEALTHY "SUPER" DIET.

57

Product selection varies by store.

BOOST TAKE HEED Butterbur contains compounds called pyrrolizidine alkaloids (PAs), which can harm your liver, so choose only products certified PA-free, and keep in mind that no studies exist regarding longterm use. People allergic to ragweed and similar herbs may also react to butterbur. Do not use butterbur if you’re pregnant or nursing, or if you have liver damage.

Benefits of Butterbur

SHUTTERSTOCK

Headaches or hay fever? This potent herb may be just the relief you need. B Y K E L L E E K ATA G I WHAT IS IT?

USE IT FOR

Butterbur is a perennial, creeping plant found in Asia, Europe and North America, especially in marshy areas.

Its roots, leaves and bulbs have been used medicinally for millennia, and its name derives from the traditional use of its large leaves to wrap and preserve butter in warm temperatures.

This herb is most commonly taken to prevent migraines and reduce hay fever symptoms, without causing drowsiness.

THE SCIENCE Numerous studies—including one in the journal Neurology and another in

the journal Headache—have shown butterbur to greatly reduce the occurrence of migraines in both children and adults, better than a placebo. A variety of research, such as a study published in Phytotherapy Research, has also demonstrated that butterbur subdues hay fever symptoms better than a placebo and as well as some common pharmaceuticals.

HOW TO TAKE IT Most of the studies showing butterbur’s efficacy were conducted using extracts, but it’s also available in capsules, tablets and powders.

The best results occurred with higher doses—75 mg twice daily with meals— versus doses of 50 mg twice daily.

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My background is in naturopathic family medicine, as a primary care doctor. I had a practice for over 20 years, serving over 12,000 patients. I’m all about well-being. I love that we can put things in our bodies every single day and surround ourselves with amazing opportunities to up-level our well-being. That is why I founded Optimum Wellness 20 years ago, and why I founded Healthy Skoop in 2012. Here’s to being the most awesome version of yourself!

-Dr. James Rouse

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S U P P L E M E N TA L H E A LT H C A R E | B O O S T

Stress

BUSTERS Left unchecked, everyday stressors can lead to chronic ailments. Consider these natural supplements—and a few lifestyle changes—to put you back on a healthier, more balanced track.

B Y N A N C Y C O U LT E R - P A R K E R

T SHUTTERSTOCK (2)

hese days, stress has become a regular fixture in our daily lexicon. With 44 percent of Americans reporting that their stress levels have increased over the past five years, and three out of four Americans saying they have experienced at least one stress symptom in the past month, according to the American Psychological Association, it’s no surprise that “Stressed!” has become the common response to “How are you?”

“I think that we live with way more stress than we have lived with in a very long time,” says Dr. Jennifer Tufenkian, N.D., founder of Enjoy Full Health clinic in Portland, Ore. “We work more as working parents, we have environmental stress and 24/7 demands to stay on top of the news and social media, and we are parenting more intensively than we have in other generations. There also is

financial stress—how much you have to work to cover basic living expenses is massive. There are a lot of stressors in our lives, and it is a big piece that leads to chronic disease for a lot of people.

Learning how to manage our stress is really beneficial.”

It is in fact critical to long-term health. Stress ultimately can affect our relationships and our ability to sleep,

and lead to depression. It can cause digestive issues, an increased risk of heart disease, and can ultimately suppress immune-system function.

Usually people know they are stressed, but Tufenkian says a good indicator is if you are walking into the office at the start of the day and you’re already overwhelmed. “Another sign that someone needs help is if they look at me and say, ‘I can’t get through a day without my caffeine. There is no way I can do this.’

Then I know there is an issue,” she says.

When working with patients who are experiencing stress, Tufenkian first looks at lifestyle fixes, such as exercise, diet and sleep, and only after those issues have been addressed will she consider supplementation options. “If someone has already worked on exercise, LIVENATURALLYMAGAZINE.COM

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breathing or meditation and addressed those things, and it is still affecting their relationship, mood and energy, I will suggest supplementation,” she says.

Stress, says Tufenkian, is a big term, and there are a number of things that can cause it. It can be hormonal, or there could be underlying health issues. Our stress response is often referred to as adrenal fatigue, but the correct term, Tufenkian says, is hypothalamic-pituitary-adrenal (HPA) axis dysregulation.

The HPA axis influences how we respond to stress, by releasing cortisol and other

“There are a lot of stressors in our lives, and it is a big piece that leads to chronic disease for a lot of people. Learning how to manage our stress is really beneficial.” hormones. HPA axis dysregulation is when the body is no longer able to produce normal amounts of cortisol. “Our stress response can be stuck on overload, in a high-alert emergency state, where cortisol levels get really high. If this is prolonged, we end up with low cortisol levels and fatigue. “High alert leaves us

wired and tired and feeling like we drank a lot of bad coffee, or low cortisol leaves us feeling really draggy,” she explains.

To help patients get back on track, Tufenkian has certain supplements she offers patients. Consult with a specialist for the right dose, or follow product directions. Here is her go-to list. »

YOUR GO-TO LIST OF STRESS-BUSTING SUPPLEMENTS This class of herbs, which has been used for centuries in traditional Chinese medicine and Ayurveda, helps the body restore and maintain healthy homeostasis and adapt to stress. “They are a wonderful class of botanicals. If you have high stress, they bring you down to normal; or if you are down, they will bring you up,” Tufenkian says.

“There are a lot of nice combination formulas.

I look for the root cause of the stress and try to address that. One combination might influence a person’s healing more than another.”

Of the adaptogens, ashwagandha is particularly popular and helpful for feeling more balanced and improving energy in those who suffer from chronic stress. Rhodiola is another adaptogen thought to improve focus and concentration and fend off stress. A study published in The Journal of Alternative and

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Complementary Medicine also outlined this herb’s ability to take the edge off symptoms brought on by severe depression without any side effects. Licorice root is helpful, particularly if a patient has low cortisol, is fatigued, and is suffering from adrenal exhaustion or HPA Axis Dysregulation. Licorice root can help by limiting the body’s breakdown of cortisol, so it has a chance to rebuild its cortisol reserves.

VITAMINS B AND C,.

AND MAGNESIUM. “A lot of people are very deficient in vitamin C, magnesium and the B vitamins that are essential for managing stress,” Tufenkian says. “Often taking the B-complex alone will help to boost people’s energy.” Studies have shown that vitamin B can ease stress by promoting the release of dopamine, which regulates our emotional responses. Magnesium has also been shown to calm the brain.

YERBA MATÉ,.

GREEN TEA AND. HERBAL TEAS. “If your HPA axis is off-kilter, caffeine is not your friend. It feels like it is in the short term, but in the long term it makes it worse, overstressing the system and making it off-balance,” Tufenkian says. To wean people off caffeine, she suggests yerba maté or green tea to make the transition a bit less bumpy. “They still have caffeine in them, but they are better options [than coffee].” Ultimately, she encourages patients to substitute coffee with decaf and to then take the step toward herbal teas, such as chamomile, which calms the digestive and nervous systems.

KALI PHOS. CELL SALTS. This homeopathic remedy, which typically comes in tablets that you dissolve under your tongue, is

nontoxic and safe to give to young children and babies, Tufenkian says.

“If you are too wired to sleep, Kali Phos will calm you down.” Derived from potassium phosphate, these salts can overcome mineral imbalances in the body to offer relief for stress and nervous tension.

ESSENTIAL OILS. “Essential oils are really powerful for lowering stress, as they go straight to the limbic brain from the olfactory center,” Tufenkian says. The limbic brain is the part of the brain that manages emotional stimulation and memory. When choosing your scent, Tufenkian says lavender is a classic for stress, and wild orange and bergamot both help with anxiety.

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TRY

Fabulous Fennel With the flavor of sweet anise, this versatile bulb lends itself to a variety of cooking options.

ONE CUP OF FENNEL CONTAINS ALMOST 20 PERCENT OF YOUR RECOMMENDED DAILY VALUE OF VITAMIN C.

BY DINA DELEASA-GONSAR

A member of the celery and parsley family, fennel hails from the Mediterranean region. Its distinct aromatic flavor, reminiscent of licorice or anise, becomes more delicate when cooked. Tossing with a vinaigrette after braising and adding caramelized figs introduces another level of rich flavor. SERVES 4-6 BRAISED FENNEL 2 fennel bulbs, cut into quarters 2 tablespoons butter or ghee Kosher salt and ground black pepper, to taste 2 garlic cloves, chopped 1 cup chicken or vegetable stock ¼ cup orange juice FIGS 8 large figs, cut in halves 1 tablespoon butter 1½ tablespoons roughly chopped walnuts, for garnish

WALNUT VINAIGRETTE ½ cup walnut oil 1 ⁄3 cup orange juice 1 teaspoon honey 1 teaspoon apple cider vinegar 2 teaspoons Dijon mustard 1 clove garlic, minced 1 teaspoon kosher salt ½ teaspoon black pepper 1 teaspoon fennel fronds, chopped

DIRECTIONS 1. Cut off and discard stalks from fennel bulbs, reserving fronds. Chop 1 tablespoon fronds and discard remainder. Cut bulbs lengthwise into ½-inch-thick slices.

2. Melt butter in a 12-inch heavy skillet over moderately high heat; then brown fennel slices well, turning over once, 3–4 minutes.

3. Return heat to low. Season fennel with salt and pepper, adding in garlic. Stir to combine. Let fennel sauté 1 minute longer, until garlic is fragrant.

4. Add chicken stock and orange juice.

Make sure fennel is covered; if not, add up to ¼ cup of water.

@ DISHITGIRLDINA

| Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients.

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5. Cook covered, about 12 minutes, until fennel is tender. Remove from heat and drain. Let fennel cool.

6. Meanwhile, using same skillet, add 1 tablespoon butter. Once melted, add figs cut side down over medium-high heat. Sauté figs until they caramelize or turn brown, about 4 minutes. Set aside.

7. In a large bowl, whisk together vinaigrette ingredients.

8. Add fennel to bowl, and gently toss.

Place fennel on a long serving tray or large shallow bowl. Add figs over top and garnish with chopped walnuts.

PER SERVING: 301 CAL; 3 G PROTEIN; 27 G FAT; 13 G CARB (4 G SUGARS); 142 MG SODIUM; 3 G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

JENNIFER OLSON; FOOD STYLING: ERIC LESKOVAR; PROP STYLING: NICOLE DOMINIC

Braised Fennel and Figs with Sweet Walnut Vinaigrette

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