Live Naturally Smith's Fall 2017

SMITH’S

EMBR ACE YOUR WELLNESS

5

DON’T MISS A BEET DELICIOUS WAYS TO ENJOY THIS ROOT VEGETABLE

•

NEW COOKB OOKS FOR FA LL PG. 17

EASY DISHES FROM AROUND THE WORLD NATURAL SUPPLEMENTS TO IMPROVE MOOD, STRESS & SLEEP

Paleo Tacos al Pastor pg. 26

go paleo TASTY RECIPES THAT GO BACK TO OUR ROOTS

THE MANY SHAPES OF PASTA…AND HOW BEST TO PAIR THEM

Compliments of

FALL 2017

JOINT HEALTH Supports 5 Signs of Joint Health Plus Extra Cartilage Support*

HEART HEALTH The Easily Absorbed Omega-3*†

BONE HEALTH Supports Healthy Bones and Teeth* Available is select stores.

Proprietary controlled human clinical study of 300 mg of MegaRed for improving Omega-3 Index, Aker Biomarine, 2010.

Living Well is an advertising platform of RB, the manufacturer of Move Free, Schiff Calcium, and MegaRed.

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from the editor

Foodie Gifts I GREW UP IN A CRAFTY HOUSEHOLD.

Particularly around this time of year, with various holidays looming, my mother, sister and I would brainstorm ideas for gifts we could make for family and friends.

We crafted hand-knit mittens, and cross-stitched animals or flowers that we set in little frames for tree decorations. One year I bought a kit to needlepoint miniature black-and-white cows that you could hang. That was a big hit with my friends.

But perhaps most popular were the edible gifts—cookies that we would bake and box into pretty containers, or my grandmother’s rich and creamy chocolate fudge recipe that my mother would mix up and divvy out into mini aluminum pans, cover with a bit of tinfoil and then wrap with a big red bow.

My sister and I mostly helped by licking the bowl.

One year we made closet fresheners by sticking cloves into apples, and then snaking a ribbon through to hang. Not an edible gift, but good-smelling nonetheless.

I love receiving handmade gifts, too. Some of my recent favorites include handmade soap, infused vinegar, homemade limoncello, flavored salt and homemade truffles. One of my friends gave out “soup” in a mason jar, layering dry ingredients like various beans, lentils and spices. When ready to make, you simply boil some water, pour the jar of ingredients in and cook.

Several of my officemates get in the food gift spirit, too. Last holiday season I received homemade chocolate-coated pretzels and a sweet-and-salty snack mix in festive holiday baggies with bows.

This has me thinking about what to make this year, because who doesn’t like an edible gourmet goodie? A few ideas I’ve got churning: ✱ I nfused olive oil in funky-shaped bottles ✱ Creative pesto; for example, arugula, cilantro and oregano in pretty little jars ✱ Homemade fruit-and-nut granola in cute baggies

✱ M ini banana, pumpkin and zucchini breads with colorful bows ✱ Flavored herb butters rolled into little logs and wrapped in parchment paper like a candy caramel.

TO HELP WITH YOUR HOLIDAY MEALS, we are pleased to offer our regular array of delicious, healthy recipes. In this issue, Johnson & Wales University came up with creative ways to use beets. The BeetPickled Deviled Eggs make for a colorful appetizer at your next party.

See pages 18–20.

Pressed for time? In our FAST & FLAVORFUL SECTION, you’ll find dishes from around the world—including the Middle East, Latin America, Asia and India—that are quick and easy to make (pages 22–25).

If you’re interested in exploring the PALEO DIET or are already eating paleo, we’ve come up with some innovative ways to eat like a caveman (pages 26–28).

Here’s to a happy and healthy holiday season of eating and time with friends and family. If you’ve got fun ideas for homemade food gifts, drop me a line. I’d love to hear about them…and maybe make them, too!

Rebecca Heaton, Editor editor@livenaturallymagazine.com

VISIT US ONLINE livenaturallymagazine.com CONTACT US editor@livenaturallymagazine.com FOLLOW US livenaturallymagazine.com

1

contents fall 2017

recipe index

departments

Beet-Carrot Muffins 20 Beet Granita 20 Beet-Pickled Deviled Eggs 20 Borscht 20 Butternut Squash & Refried Bean Tostados with AvocadoLime Crema 22 Flaxseed and Horseradish Crusted Salmon 32 Grilled Salmon and Paleo Pilaf 28 Middle-Eastern Lamb Sauté with Cabbage and Swiss Chard 23 Paleo Tacos al Pastor 28 Paleo Peach Blackberry Chicken Salad 28 Quinoa Sushi Bowl with Garlic-Ginger Shrimp and Spicy Mayo 25 Red Lentil & Potato Curry Stew with Spinach 24 Salt-Crusted Beets 20 Stacked Korean Paleo Barbecue Sauce Bison Burgers with Grilled Sweet Potato and Avocado 28

begin 5 THE NFL’S FIRST FEMALE OFFICIAL PLUS Cooking with collagen, the bone broth trend, meet Vitamin Angels and why you need more magnesium.

kitchen 13 PASTA SAUCES PLUS New cookbooks, all about alliums and the many shapes of pasta.

eat 18 DISH IT UP

26 HEALTHY KITCHEN Modern-day paleo recipes that hark back to the roots of man- and woman-kind.

By Kimberly Lord Stewart

22

FAST & FLAVORFUL

The international flavor scene comes to your kitchen with four easy-to-make, globally inspired dishes.

By Genevieve Doll

boost

COVER PHOTOGRAPHY: AARON COLUSSI FOOD STYLING: ERIC LESKOVAR

32

30 BEAT THE MOODY BLUES Supplements for stress, mood and sleep.

By Karen Morse

try 32 FLAXSEED AND HORSERADISH CRUSTED SALMON These healthy seeds can take a dish from good to great.

By Dina Deleasa-Gonsar

2 Fall 2017 / Live Naturally

30

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

CLOCKWISE FROM TOP: SHUTTERSTOCK; AARON COLUSSI (2); SHUTTERSTOCK

Full of nutrients, beets can liven up meals from breakfast to dessert. Try them in our medley of recipes, courtesy of the budding chefs at Johnson & Wales University.

Part of the Live Naturally family of Kroger magazines

Fall 2017 livenaturallymagazine.com

V.P./GROUP PUBLISHER Deborah Juris EDITOR Rebecca Heaton

Recipes in f the palm o your hand the Download lly ra u at N Live app

ART DIRECTOR Charli Ornett

EXPERIENCE LIVE NATURALLY ONLINE

VISIT OUR WEBSITE, WHERE YOU CAN: • Create a personal recipe box and save your favorite recipes.

• Make shopping lists from recipes with our checklist feature.

• Order groceries online.

READ US ON THE GO Pull us up on your smartphone or tablet.

Swipe through our all-natural product recommendations.

ASSOCIATE ART DIRECTOR Lindsay Burke ASSISTANT EDITOR Kellee Katagi COPY EDITOR Julie Van Keuren MARKETING OPERATIONS MANAGER Susan Humphrey DESIGNERS Shannon Moore Eleanor Williamson NATIONAL BRAND MANAGER Sue Sheerin CONTRIBUTING WRITERS Genevieve Doll, Dina DeleasaGonsar, Kellee Katagi, Vicki Martinez, Sophia McDonald, Karen Morse, Kara Nielsen, Kimberly Lord Stewart CONTRIBUTING ARTIST AND STYLIST Aaron Colussi, Eric Leskovar ADVERTISING SALES Deborah Juris, Sue Sheerin PUBLISHED BY

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www.hungryeyemedia.com 800.852.0857 PRESIDENT Brendan Harrington

begin Striving for Perfection As the NFL’s first female official, Sarah Thomas focuses on being the best she can be on and off the field—and infecting others with her spirit. BY REBECCA HEATON

I

n 2015, the NFL hired Sarah Thomas as the first female fulltime official to call professional football games. Also a spokeswoman for Activia probiotic yogurt, this Mississippi native and mother of three translated her years of both playing and refereeing high school and college sports to working in America’s biggest professional sports league.

I sure was. My whole family followed sports—my two brothers, and my mom and dad. Our large extended family is all sports-oriented, too, so it’s something we always did and still do together around Thanksgiving.

How did you connect with the NFL to become an official?

When I got started in officiating, I had no idea that women didn’t officiate football.

When I played basketball, there were women officials. I didn’t have any aspirations to become a college or NFL official— I just didn’t think it would be realistic. But as I grew as a ref on the high school playing field and later as a junior college ref and then Division I games, I was suddenly on the fast track.

Any special memories from officiating your first NFL game?

My fellow referee Pete Morelli took me down to the field and said, “Welcome to the NFL.” This was very meaningful to me because Pete is a legendary NFL official.

Of course my entire family was there too, including aunts, uncles, cousins. They all got to cherish the moment with me.

EZRA SHAW/GETTY IMAGES

Tell us about your mantra: “Always strive for perfection.”

As an official, we always strive to be perfect working a game. Even if we get all of our calls correct, there is still something to build on. In life, if we just settle for things, we can be content. But my mantra means you’re always willing to be better, improving your life and life for those around you.

If you’re always trying to be your best, it’s kind of contagious.

”

Were you a big football fan as a kid?

If you’re always trying to be your best, it’s kind of contagious.

”

What’s your workout and nutrition routine?

It’s a daily lifestyle. I do everything in moderation: exercise, cutting back on sugar and carbs, getting enough protein. I exercise three to five days a week; I’ll do 30 minutes of cardio, abs work and then some weights.

During my cardio, I’ll add in sprints, walking lunges and back shuffles to help mimic moves I’ll be participating in during a game. My daughter likes to ride her bike with me when I jog, too. She always tells me to run faster.

How did you connect with Activia yogurt?

They are an NFL sponsor. They started a campaign around women believing in themselves and asked me to be a

spokeswoman. I’ve found such joy being part of this campaign because it’s allowed me to reflect back on times when I had selfdoubts, like when I was the first girl on the fifth-grade boys basketball team. I’m also a pharmaceutical rep, so I understand the healthy probiotics in Activia and how they help maintain gut health and overall health. I eat it every day.

Your kids are all athletes. Do you think they’ll follow in your footsteps?

If they want to, they’ll have my support. I just tell them throughout this life journey, just do something because you love it. livenaturallymagazine.com

5

begin

DID YOU KNOW?

Cooking with Collagen When your body starts losing its natural collagen, that's when your skin forms wrinkles, your joints become sore and your bones start to get more brittle.

Fortunately, you can restore some collagen in your body by simply eating it.

C

ollagen: It’s the second most abundant substance in the human body (water is first). It supports healthy skin, hair and nails. It keeps our joints strong. And, particularly in our golden years, it is essential for bone health.

However as we age, our collagen levels naturally decline. But there’s a way to replenish them—through cooking.

“You can take collagen in supplement form, but an easier way to incorporate more of it in your whole family’s diet is by adding a collagen powder to existing food,” says Tim Mount, director of education at NeoCell, a manufacturer of collagen products, such as Super Collagen powder.

Because it doesn’t get degraded in boiling water, collagen can be mixed in to soups and sauces, such as spaghetti sauce. Mount suggests adding it to dressings, smoothies, even coffee and tea.

“It dissolves well, is totally flavorless and doesn’t get gelatinous, so people won’t even know it’s there,” says Mount. Simply add a scoop of powder per individual serving.

Visit neocell.com/recipes for ideas.

ow? ou kn Did y n packs a

ge se Colla hy do ing healt uild b le sc of mu in—about prote per ams 11 gr . g servin

PROBIOTICS IN SPACE

I

n the low-gravity environment of space, some species of harmful bacteria can grow stronger, leading to increased health risks.

Because probiotics have been shown to support a healthy gut microbiome, scientists at NASA are conducting a study of the probiotic Lactobacillus acidophilus. The study involves astronauts continuously consuming the probiotic in a closed microgravity environment and monitoring their immune function and intestinal microbiota for long-duration space missions. This is the first attempt in space history to bring edible live bacteria to the Inter­national Space Station and examine the effect of probiotics on board. The study will conclude in February 2018.

Great news: When a product is labeled glutenfree, you can be 99.6 percent sure it meets the stringent FDA requirements for GF products. The FDA recently assessed 702 samples from 250 products labeled “gluten free” and found only one product that contained more than 20 parts per million (ppm) of gluten, the FDA cutoff for GF products. More good news: Further tests showed that even other samples of that particular product did comply with all the standards. —K.K. 6 Fall 2017 / Live Naturally

SHUTTERSTOCK

Is Gluten-Free the Real Deal?

ADD BILLIONS OF LIVE AND ACTIVE PROBIOTICS TO YOUR HEALTHY ROUTINE

PROBIOTIC PIONEER with 20 years of research

Activia® may help reduce the frequency of minor digestive discomfort. Consume twice a day for two weeks as part of a balanced diet and healthy lifestyle.

Minor digestive discomfort includes bloating, gas, abdominal discomfort & rumbling. ©2017 The Dannon Company, Inc.

GOOD STUFF

The Power of Vitamins With help from companies like Rainbow Light, Vitamin Angels provides lifesaving supplements to mothers and children across the globe.

BY REBECCA HEATON

W

hen Howard Schiffer was a midwife in his early 20s, he counseled women on pre-and post-natal nutrition and the importance of a healthy diet combined with supplementation for both their health and that of their newborn children. He followed this with over a decade of developing and selling vitamin supplements in the natural products industry before changing gears and getting back to his roots: helping new mothers and children with nutritional support. In 1994, he launched Vitamin Angels.

For 23 years, Vitamin Angels has provided mothers and children across the United States and around the world with supplements to counter health issues, including low birth weights,

8 Fall 2017 / Live Naturally

stunted growth, anemia and vitamin A deficiencies. The nonprofit organization also encourages healthy long-term development in children and new mothers.

“I decided to start Vitamin Angels after the Northridge earthquake in California when a relief agency called me requesting vitamins for affected farm workers, and I coordinated a big delivery of vitamins through a friend who owned a vitamin company,” says Schiffer. “A few days later, a woman from the relief group called to tell me how great this was and what a difference it was making for the recipients.

It was then the idea for Vitamin Angels was born.”

Schiffer contacted supplements companies to partner with the program.

One of the first two companies to participate was Rainbow Light, which continues to donate vitamins today. Rainbow Light donates prenatal multivitamins formulated to Vitamin Angels’ specifications, which are made in accordance with UNICEF and World Health Organization guidelines.

“Vitamin Angels completely aligns with our mission of being a performance leader in building a stronger state of health for our customers, our natural trade partners, our global community and the planet,” says Terri Anne Cooper, science education manager at Wellnext, makers of Rainbow Light vitamins. To date, Cooper reports that Vitamin Angels has donated 50 million vitamins to the organization over the past 23 years. The company also donates 1 percent of multivitamin product sales to Vitamin Angels programs, reaching food-insecure regions around the world.

“I had the honor of accompanying Howard to a high Andean community in Peru and interviewing women who had been taking our prenatal daily through the Vitamin Angels program,” says Cooper. “Invariably, they all shared positive results, such as higher energy levels and stronger lactation. It was an amazing experience for me to see how powerful a one-a-day vitamin can be.”

Vitamin Angels is currently in 66 countries and working across the U.S. Visit vitaminangels.org for great photos and stories. For more on Rainbow Light, visit rainbowlight.com.

FROM TOP: COURTESY OF VITAMIN ANGELS/SOPHIA BILLIKOPF; COURTESY OF VITAMIN ANGELS/MATT DAYKA

begin

Trend Watch FOOD NEWS THAT’S GOOD TO KNOW.

Bone Broth: Sip or Soup This traditional nourishment now comes in many convenient forms.

BY KARA NIELSEN

SHUTTERSTOCK

A

utumn is an ideal time to tap into the bone broth trend. Going beyond cans and boxes of chicken or beef stock, today’s on-trend bone broths fall more in the realm of nutrient-dense foods, offering protein, minerals and savory satiety.

What’s new about broth?

These broths are denser than typical stock, made from the bones of grass-fed cows or pastured chickens, and simmered for 18 to 24 hours for maximum nutrient extraction and rich flavor. They are designed for sipping more than souping, as a tonic, supplement or healthful snack.

Broth has long been a staple for traditional food lovers embracing the health-supporting nutrition and resourceful use of wellraised livestock. Just like traditional Bubbe’s chicken

noodle soup, bone broth replenishes the body with minerals and electrolytes.

Broth is easy to digest and has plenty of protein and few carbs, a big plus for paleo, ketogenic and Whole 30 dieters. It also has gut-healing benefits from collagen and joint support from glucosamine and chondroitin; plus it adds shine to hair, thanks to gelatin.

This broth-sipping trend began in late 2014, when a New York restaurant chef opened a kitchen window selling “brodo” as a beverage.

In just a few short years, paleo-minded entrepreneurs have joined in, making bone broth a small but rapidly growing grocery category.

Numerous formats offer a style for everyone: shelfstable boxes for the pantry; jars and bottles for the fridge.

Some broths are found in the

juice case, designed as a pressed-juice alternative.

Instant broth powders, KCups, and even frozen kits with bones and seasonings are other styles that allow for convenient broth creations.

The easiest way to slip into the broth trend may be to find one for soup or stew making this season. Or experiment with a few for sipping in lieu of herbal tea or smoothies. Convenience, budget and flavor will guide choices. And although home cooks can easily make bone broth themselves with bones from the meat counter, this trend is so hot, it’s driven up the cost of bones in some regions.

Visit livenaturallymagazine. com for a basic bone broth recipe.

begin

NUTRIENTS

Mighty Magnesium Researchers call this mineral deficiency “the silent epidemic of our times.” Are you at risk?

BY VICKI MARTINEZ

I

t’s used in more than 300 bodily functions. It has been linked to colon cancer prevention, a decreased risk of diabetes, modestly lowered blood pressure and improved brain function, and is essential for teeth and bone health. Despite this impressive pedigree, magnesium makes the list of the nation’s leading nutrient deficiencies. More than 50 percent of adults are not getting enough of the vital mineral, according to the National Center for Health Statistics.

How Much Do You Need?

Men 19–30 need 400 mg per day.

Women in the same age range need 310 mg per day. For adults 31 years and older: men, 420 mg per day; women, 320 mg per day.

There is no health risk associated with too much magnesium from natural food sources, because the kidneys eliminate any excess. But beware: Taking more than the recommended daily dose in supplement form may cause diarrhea, nausea and abdominal cramping.

Why Do You Need It? Energy. Magnesium metabolizes energy when it reacts with adenosine triphosphate (ATP), a molecule that stores cellular energy.

Studies show that low magnesium levels negatively affect athletic performance.

Correcting magnesium deficiency can reduce fatigue and relieve insomnia.

Brain function. When synapses—connections between neurons—function correctly, the brain learns and retains information. Scientists agree that increasing brain magnesium prevents synapse loss and memory decline. There is also research that magnesium may restore cognitive function in Alzheimer’s patients.

Bone health. Nearly 60 percent of the body’s magnesium is found in bones. The nutrient, working in combination with calcium, is essential for bone development. Research links long-term magnesium deficiency to osteoporosis.

Why Aren’t We Getting Enough?

There are four main causes of magnesium deficiency: 1) Phosphates in carbonated beverages bind magnesium, making it unavailable to the body; 2) Chronic stress depletes magnesium stores; 3) Estrogen (used in birth control and hormone replacement therapy) prevents absorption; 4) Americans eat too many processed foods and not enough whole foods high in nutrients. See our list below of magnesium-rich foods.

Magnesium-Rich Foods Pumpkin seeds, roasted, ½ cup Lima beans, boiled, 1 cup Spinach, boiled, 1 cup Black-eyed peas, cooked, 1 cup Almonds, dry-roasted, 1 ounce Shredded wheat cereal, 2 large biscuits Edamame, cooked, shelled, ½ cup Brown rice, cooked, ½ cup Low-fat yogurt, plain, 8 ounces

mg per serving 325 126 157 86 80 61 50 42 42

+

SHUTTERSTOCK

Magnesium is more important than calcium in supporting bone health in children, according to a study from Baylor College of Medicine.

10 Fall 2017 / Live Naturally

RECIPE FOR

er n n i D g n i g n i Br Together

FECT. TE, ALWAYS PER N E D L A S Y A ALW

©2017 Barilla America, Inc.

Find more inspiration at Barilla.com/bettertogether TOMATOES STUFFED WITH BARILLA® ELBOWS, OLIVES & CAPERS PREP TIME: 15 MINUTES | COOK TIME: 20 MINUTES | SERVES: 8

⅓ box Barilla® Elbows Pasta ½ jar Barilla® Marinara Sauce 16 large round tomatoes on the vine 4 tablespoons extra virgin olive oil, divided ¼ cup Kalamata olives, pitted & sliced 1 tablespoon capers 1 anchovy (optional) 4 basil leaves, cut julienne 1 cup mozzarella cheese, shredded 3 tablespoons panko breadcrumbs

1. PRE-HEAT oven to 375°F. Bring a large pot of water to a boil.

2. CUT the top off each tomato, carve out the inside leaving only the outer part, creating a vessel for pasta; set aside.

3. In a skillet SAUTÉ anchovy, capers and olives with half the olive oil for about one minute, add marinara sauce and bring to a boil.

4. COOK pasta 1 minute less than package directions and drain.

5. Toss with marinara sauce mixture and basil; let cool down.

6. STIR in mozzarella and fill tomatoes with pasta mixture. Mix panko with remaining olive oil then top each tomato.

7. BAKE stuffed tomatoes until panko is golden crispy and mozzarella is melted, about 10 minutes.

How can 8 whole tomatoes fit in one jar of Silver Palate® pasta sauce?

That’s why it tastes like you’re biting into a ripe, juicy tomato.

You won’t find any tomato paste in Silver Palate San Marzano Pasta Sauce.

And no added sugar, either. Just a whole tomato blend of San Marzano plum tomatoes from the rich volcanic soils of the Mt. Vesuvius region and the fertile soils of the Central Valley in California. Deluxe juicy tomatoes are simmered in extra virgin olive oil to yield more natural lycopene antioxidant.

Plus, our little secret – skins removed by steam, not chemicals.

That is what makes Silver Palate such a premium line of pasta sauce.

• No added sugar • No tomato paste, only whole tomatoes • Skins removed by steam, not chemicals • Simmered in extra virgin imported olive oil MANUFACTURER’S COUPON

EXPIRES 1/31/2018

SAVE $2.00

MANUFACTURER’S COUPON

EXPIRES 1/31/2018

SAVE $1.00

On any ONE (1) jar of Silver Palate Pasta Sauce

On any ONE (1) jar of Silver Palate Pasta Sauce

Retailer: Silver Palate l t Kit Kitchens, h IInc. will ill 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: 211 Knickerbocker Road, Cresskill, NJ 07626.

Retailer: Silver Palate l t Kit Kitchens, h IInc. will ill 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: 211 Knickerbocker Road, Cresskill, NJ 07626.

0086341-000562

0086341-000581

Any variety.

Any variety.

MAIL-IN COUPON

EXPIRES 1/31/2018

BUY TWO GET ONE FREE Send this form, UPCs from any two (2) Silver Palate® Pasta Sauce Products with the sales receipt and a SELF ADDRESSED STAMPED ENVELOPE to the address below for a coupon for a free jar by mail.

Name _____________________________________________ Address____________________________________________ City _______________________________________________ State ____________________ Zip ______________________ Telephone __________________________________________ e-mail _____________________________________________ No Cash Value. One coupon per household.

Mail to: 211 Knickerbocker Road, Cresskill, NJ 07626

kitchen Sauces to Savor It’s no surprise: High-quality ingredients make for the best sauces. Complement your pasta with these healthier options.

BY KELLEE KATAGI

A

s a nation, we can thank Italy for one of our top comfort foods: pasta with sauce. And whether tomato-based, alfredo or pesto, a quality sauce can take a pasta dish from passable to spectacular. Unfortunately, many available sauces harbor less-than-healthy ingredients: high doses of sugar, high-fructose corn syrup, inferior oils and the like. Instead, reach for these smarter-choice sauces, containing little to no sugar and ingredients that let you rest easy. Buon appetito!

Traditionally made from basil, garlic, pine nuts, olive oil and grated, hard cheese, pesto is a delightful way to mix up your pasta routine.

A little goes a long way in flavoring the dish, so you won’t need as much. Try Barilla Traditional Basil Pesto.

Type

MARINARA

Our pick

The Silver Palate San Marzano Marinara

Bertolli Rustic Cut Roasted Garlic Marinara with Garden Vegetables

Muir Glen Organic Garden Vegetable Pasta Sauce

Prego Farmers’ Market Four Cheese

Newman’s Own Alfredo

Why we like it

Made with heirloom whole tomatoes (versus tomato paste); fresh garlic, onions and carrots; and extra-virgin olive oil, this marinara tastes as if you plucked the ingredients from the garden yourself.

Lightly sweetened with pear concentrate.

Roasted garlic lends a depth of flavor to this hearty sauce that achieves a superb taste with zero added sweeteners.

Chunky vegetables add dimension to this garlic-laden, thicktexture sauce.

This well-textured sauce delivers a pleasant explosion of flavors and textures, thanks to big tomato chunks, five organic herbs and five organic vegetables (zucchini, onion, spinach, bell pepper and carrot). No added sweeteners— and you won’t miss them!

Tomato, cheese, fresh cream and oregano appear in perfect proportions in this smooth and tasty sauce that’s free of oils and added sweeteners. Asiago serves as the primary cheese; Romano, Parmesan and fontina play supporting roles.

It’s rare to find an alfredo without lots of questionable oils and other unwelcome ingredients, but Newman’s Own fits the bill. And it does so without sacrificing the rich, creamy taste you want in an alfredo.

Our tasters say

“The texture has just the right amount of ‘chunk.’ ”

“The veggies complement the garlic.”

“I love that it’s not overly sweet.”

“Cheesy without being heavy.”

“Fuller flavor than most alfredos.”

Bonus points for

O

Also try

EV

FP

Barilla Marinara

GARLIC

PESTO, PLEASE!

NS

EV

VEGETABLE

O

Barilla Roasted Garlic

NS

EV

Newman’s Own Sockarooni

CHEESE

ALFREDO

NS NO

PC

Hunt’s Four Cheese Pasta Sauce

Bertolli Creamy Basil Alfredo

Like It Spicy? Try Rao’s Homemade Arrabbiata Sauce. The kick? Lots of crushed red pepper.

O ORGANIC

NO ADDED

NS SUGAR

EXTRA VIRGIN

EV OLIVE OIL

FRESH

FP PRODUCE

NO NO OIL

PROFITS TO

PC CHARITY

livenaturallymagazine.com

13

kitchen

GET SMART

Pasta Aplenty Pasta comes in many shapes and sizes.

Lorenzo Boni, executive chef for Barilla America pasta, breaks down 10 of the most popular cuts and how best to pair them.

PENNE A popular short cut because of its versatility. Pairs well with all kinds of sauces—pesto, tomato and olive oil-based; seafood; meat ragouts; and creamy. Can be used in baked dishes, although not traditional in Italy. Like spaghetti, benefits from being finished with a two-minute toss over heat with the sauce and a little bit of cooking water.

What Is Pasta Made Of? While traditional pasta is made from semolina wheat or whole-wheat flours, alternative ingredient options now abound. And most are gluten-free*.

ORZO Best served in soups, but also works well in salads and risotto-style dishes. For best results, accompanying ingredients should be chopped into very thin, small pieces, given the tiny size of orzo “grains.”

Adzuki bean* Amaranth* Black bean* Brown rice* Buckwheat* Chickpea* Corn* Edamame* Green lentil* Kamut

LASAGNA The most common pasta cut for baked dishes.

Originally from Bologna, Italy, lasagna is traditionally made with béchamel, a rich white sauce; in the U.S., it is more often served with the tomato-ricotta base commonly found in the Naples region of Italy.

14 Fall 2017 / Optimum Wellness

Quinoa* Red lentil* Spelt White rice*

FARFALLE A very elegant cut, ideal for both fancy dinners and informal settings. Barilla farfalle has a signature seven-point edge on each side, and is best served with vegetable or meat ragouts, although it also works with creamy or tomato-based sauces.

FUSILLI A traditional cut of Italy’s Campania region; usually served with a tomato-based sauce. In the U.S., the rotini shape is the closest cut to Italian fusilli.

SHELLS A good cut for seafood-based ragouts, as long as the fish is chopped into small pieces. Also works well with tomato-based and pesto sauces.

Frequently used in baked dishes and, less often, in soups.

SPAGHETTI Most popular pasta cut.

Pairs well with most sauces, other than creamy ones, which can cause it to clump and stick together. The base of many traditional Italian recipes, such as carbonara, aglio e olio and puttanesca.

*

TIP

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

when aghetti en Drain sp oked; th o rc e d eat un s over h it’s a bit te u in to wm d fe a se r u toss fo e water me of th atever h w h with so it along w his cook it, using. T you are e c u sa tively c e ff e re will mo e it with combin ce. the sau

ELBOWS A popular cut in the U.S., especially for macaroni and cheese. Can also be used in soups, salads and baked dishes. Because they are so tiny, elbows require either a smooth sauce or one with very small chunks.

ANGEL HAIR Very thin, long noodles; popular in northern Italy.

Pairs well with olive oil-based sauces, as well as any light, smooth tomato sauce, or just plain butter and Parmesan cheese. A kids’ favorite.

FETTUCCINI A long, versatile cut that pairs well with creamy sauces because of its thickness. Also works well with meat and seafood ragouts, pesto and tomato-based sauces.

livenaturallymagazine.com

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kitchen

FLAVORS

All About Alliums A wide array of sulfur compounds gives onions, garlic and other alliums their characteristic taste and smell, plus numerous health benefits.

BY SOPHIA MCDONALD

T

he produce department can seem like a cold and lonely place in winter. But members of the Allium genus are a bright light, thanks to their all-season availability and outstanding storage ability. These versatile and nutritious bulbs add indispensable flavor to a variety of warming dishes.

Types of Alliums The two best-known alliums are onions and garlic, but there are others that bring slightly different flavors to dishes.

Shallots The small white and purple bulbs have a flavor that’s somewhere between onion and garlic. If you don’t have one on hand, chop an onion and add a crushed garlic clove to your recipe.

Leeks Use only the white and pale-green parts of these tall, semisweet vegetables. Leeks have many layers that can trap dirt, so cut them open and wash well before using.

Green onions Also called scallions, spring onions or salad onions, these baby bulbs have a milder taste that makes them good for eating raw.

Chives Typically sold with fresh herbs, chives add mild onion flavor and color to dishes.

An Onion a Day… The sulfur compounds that give alliums their distinctive flavor also make them a powerful ally in the fight against cancer, cardiovascular disease and other health problems. Alliums contain additional nutrients, too. Onions are rich in vitamin C and fiber. Leeks are high in vitamins K and A. Garlic contains a decent dose of manganese and vitamin B6.

On-Trend Preparations Sautéing alliums releases their flavor and aroma. For something different, try one of these preparation methods.

Caramelize yellow or red onions by cooking them in olive oil over low to medium heat, stirring frequently. Use them as a topping for bruschetta and pizza, or mix them in yogurt-based dips.

16 Fall 2017 / Live Naturally

SHUTTERSTOCK

Crisp up shallots by frying them in oil. Toss them on top of mashed potatoes, Asian noodle dishes or (of course) green bean casserole.

COOKBOOKS

Autumn Cooking There’s a flurry of easy-to-make recipes in four new cookbooks for fall.

1 | STEP-BY-STEP CANNING AND PICKLING Do you have an overstocked garden full of fall vegetables or fruits that you don’t want to go to waste? Why not preserve them for another day by canning? Ball Canning Back to Basics: A Foolproof Guide to Canning Jams, Jellies, Pickles & More (Oxmoor House, 2017) gives easy-to-follow, step-by-step instructions on how to turn your fresh fruits and vegetables into 100 flavorful creations that you can enjoy any time of the year. This is a great resource for the novice canner on up to veteran canners looking to improve their techniques.

2 | PLANT-BASED EATING No matter where you live in the world, it is the daily rituals of food that bind and connect us. Neighborhood: Hearty Salads and Plant-Based Recipes from Home and Abroad (Roost, 2017) is a collection of more than 70 delicious and simple vegetarian recipes, with beautiful images inspired by regions around the world, including Brooklyn and the Americas, the Mediterranean, France, Asia and Australia. Each recipe is sprinkled with stories, for example how the Smashed Eggplant with Lentils and Maple-Roasted Radish is known as “eggplant caviar” in Provence, France.

3 | DELICIOUS DESSERTS With the holidays approaching, now is the time to practice making delicious desserts with seasonal fruits, vegetables and herbs. Farm-to-Table Desserts: 80 Seasonal, Organic Recipes Made from Your Local Farmers’ Market (Skyhorse, 2017) is full of simple desserts using fresh ingredients at their prime. Pastry chef Lei Shishak makes baking easy with her realm of recipes organized by the four seasons, from Peach Cobbler in spring to Strawberry Hand Pies for summer, Pear Cake for fall and Blood Orange Napoleon for winter.

4 | PUMPKIN POWER The Pumpkin Cookbook: 139 Recipes Celebrating the Versatility of Pumpkin and Other Winter Squash (Storey, 2017) reminds us that this classic symbol of fall means so much more than jack-o’-lanterns. Packed with nutrients—including vitamins A and C, dietary fiber and potassium—pumpkin and other winter squash add color and flavor to a variety of recipes in this cookbook, from snacks and salads to soups, main dishes and desserts. Try Currant-PumpkinOat Scones, Red Cabbage and Maple-Roasted Delicata Salad, Chicken-Pumpkin Tacos and Lemon Pumpkin Strudel. There are even options for seven different pies.

✳

Visit livenaturallymagazine.com for recipes from each of these books, including Habanero-Apricot Jelly, Pear Cake, Chicken-Pumpkin Tacos and Smashed Eggplant with Lentils and Maple-Roasted Radish.

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DISH IT UP

To the Beet Although its exterior is hardy and rough, this nutrient-laden root vegetable transforms into a wonderfully soft and buttery ingredient that adds flavor and color to many a dish, from deviled eggs to dessert.

TURN TO PAGE 20 FOR RECIPES Beet Granita

Borscht

SaltCrusted Beets

COOKING Beets can be prepared in a variety of ways:

These beets are baked in salt-andspice crusts.

Once cooked, crack open the crusts; the beets will have absorbed the flavor. Yum!

>>SERVE RAW Wash, peel and grate, or slice paper-thin; best served cold.

>>ROAST Individually wrap well-scrubbed beets with a double layer of foil; leave stem and roots on. Roast at 400° for 45–70 minutes. >>QUICK ROAST Scrub, but do not peel beets. Slice ½-inch thick. Toss with olive oil, salt and pepper; spread out in single layer on a baking sheet.

Roast at 450° for 15–20 minutes, or until tender.

18 Fall 2017 / Live Naturally

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

>>BOIL Rinse. Put approximately 2 pounds of beets into a 4–5 quart pan, with enough water to cover. Do not remove tops or roots. Cook 20–40 minutes, or until tender when pierced with a fork. Let cool a bit, then hold under running warm water. Skins should slip off, along with tops and roots.

BeetPickled Deviled Eggs

• Beets are es pecially delicious an d sweet whe n they are roas ted, becaus e the process concentrat es the natural sugars they contai n. •

Beet-Carrot Muffins

eat

DISH IT UP

Beet-Carrot Muffins Colorful muffins for breakfast or brunch.

Makes 12 muffins ¾ cup oil NOTE 1½ cups sugar This recipe can also be ba 3 eggs ked in a loaf pan or 1 teaspoon vanilla angel food cake 1 tablespoon water pan.

2 cups flour 1 teaspoon cinnamon 3 teaspoons baking powder ¼ teaspoon salt 1 cup beets, grated with large-hole grater 1 cup carrots, grated with large-hole grater 1 cup raisins

1. Preheat oven to 350°. Grease a muffin tin with spray oil or butter.

2. Beat oil, sugar, eggs, vanilla and hot water, until well combined. Add remaining ingredients; mix well.

3. Fill the muffin cups, and bake for 20-25 minutes.

PER SERVING: 398 CAL; 6G PROTEIN; 15G FAT; 62G CARB (26G SUGARS); 197MG SODIUM; 3G FIBER

Borscht A delicious Eastern European tradition.

Serves 6 1 cup crème fraîche or sour cream 2 tablespoons chopped fresh dill, divided Salt and pepper, to taste 1 pound cooked, peeled beets; about 5 small or 3–4 medium 1 (15-ounce) can pickled beets, with liquid 1 (14-ounce) can chicken or veggie broth 1 cup ice cubes 1–2 teaspoons best-quality red wine vinegar, or to taste

1. In a medium bowl, whisk together crème fraîche and 1 tablespoon of dill.

Season with salt and pepper.

2. Place cooked beets, pickled beets and liquid, broth, ice, and 1½ cups cold water into a blender. Blend until smooth.

Season with vinegar, and salt and pepper to taste.

3. Serve the borscht with dollops of the dill cream, garnished with more of the dill.

PER SERVING: 131 CAL; 5G PROTEIN; 6G FAT; 17G CARB (10G SUGARS); 541MG SODIUM; 4G FIBER

Salt-Crusted Beets The salt crusts give roasted beets a delicious salty herb flavoring.

Makes 3 servings HORSERADISH CRÈME FRAÎCHE 1 cup (8 ounces) crème fraîche 1 tablespoon prepared horseradish 1 tablespoon chopped fresh chives 2 teaspoons sherry wine vinegar

20 Fall 2017 / Live Naturally

BEETS 2 cups coarse kosher salt 5 tablespoons prepared horseradish 2 tablespoons chopped fresh thyme 1 tablespoon finely grated orange peel 3 large unpeeled beets (each about 8 ounces); trimmed, scrubbed

1. To make horseradish crème fraîche, whisk all ingredients in a small bowl to blend. Season to taste with salt and pepper. Can be made 1 day ahead. Cover and chill.

2. Preheat oven to 375°. Mix coarse salt, horseradish, thyme and orange peel in a medium bowl. Place three 3-tablespoon mounds of salt mixture on a small rimmed baking sheet, spaced apart. Top each salt mound with 1 beet; then distribute remaining salt mixture over beets, pressing firmly and forming crust around each beet, covering completely.

3. Roast beets 1¾ hours. Remove from oven; crack salt crusts open and remove beets. The beets will have absorbed the crusts' flavor. Peel beets; cut into 1/4inch-thick slices. Arrange beet slices on platter. Serve with horseradish crème fraîche.

3. When brining time is finished, cut each egg in half and scoop out yolks. Place yolks in a medium-sized bowl, along with mustard, mayonnaise, curry, vinegar and olive oil. Mix and mash, until smooth. Add more mayo if mixture is too stiff. Add salt and pepper, to taste.

4. Using either a spoon or a plastic bag with the corner cut off, pipe yolk mixture back into the pink eggs. Sprinkle with chopped rosemary.

PER SERVING: 102 CAL; 4G PROTEIN; 5G FAT; 10G CARB (8G SUGARS); 273MG SODIUM; 2G FIBER

Beet Granita Make with yellow or red beets for variety.

Makes 6 servings 1 pound beets 1 cup sugar 1 cup frozen pineapple cubes Juice from ½ lime Greek yogurt or fresh whipped cream

1. Boil beets in enough water to cover, until you can pierce beets easily with a knife, about 45 minutes.

2. Cool beets, peel, and save cooking liquid.

3. Cut beets in quarters. In a blender, place beets, cooking liquid, sugar, pineapple PER SERVING: 166 CAL; 4G PROTEIN; 10G FAT; and lime. Blend on high 2-3 minutes.

16G CARB (8G SUGARS); SODIUM (NOT CALCULATED BECAUSE KOSHER SALT COATING REMOVED FROM 4. Strain into a 9x13-inch baking dish, and BEETS); 4G FIBER cover with plastic wrap. Freeze for 1 hour; then scrape granita with Beet-Pickled NOTE a fork. Repeat this process evDeviled Eggs nt to You wa nita ra ery hour for 4-5 hours, until it g e th n The longer you soak eggs in beet check o r or so to u o firms up completely. Serve as h ry brine, the deeper the color. eve no ice ake sure m is, or layered with Greek e Makes 12 hav crystals p. to yogurt or whipped cream. n o d rme 6 large eggs 1 (15-ounce) can or jar pickled beets 1 cup apple cider vinegar 1/3 cup brown sugar 1 tablespoon peppercorns 1 teaspoon salt 1 teaspoon Dijon mustard 1 tablespoon mayonnaise ½ teaspoon curry powder 1 tablespoon cider vinegar 2 tablespoons olive oil Salt and pepper, to taste Fresh rosemary for garnish

fo

1. Hard-boil your eggs, and remove shells.

Set eggs aside.

2. To prepare brine, pour a can of pickled beets into a large mason jar or bowl.

Add cider vinegar, sugar, peppercorns and salt. Stir mixture. Lower peeled eggs into brine. Cover, and refrigerate for at least 12 hours.

PER SERVING: 197 CAL; 2G PROTEIN; 1G FAT; 50G CARB (47G SUGARS); 59MG SODIUM; 3G FIBER

Live Naturally is excited to partner with Johnson & Wales University. Vincent Armada, Dean of Culinary Education Jorge de la Torre, and Deanna Fontaine (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.

NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

Achieve Your Goals with One Sweet Change

For a healthier lifestyle, reduce added dietary sugars with SweetLeaf® Stevia Sweetener

SweetLeaf ®Holiday Yams INGREDIENTS: 6 cups yams, peeled and cut into 1/2-to-1-inch cubes 4 Tbsp. butter, melted 1/2 tsp. salt 1/8 tsp. pepper 4 packets SweetLeaf ® Organic Stevia Sweetener 1/2 tsp. cinnamon

DIRECTIONS: Preheat oven to 350°F. Toss the cubed yams and melted butter together and spread the coated cubes onto a parchment-lined cookie or baking sheet. Season yams with salt, pepper, SweetLeaf ®, and cinnamon. Bake for 35 minutes, or until yams are cooked through and slightly caramelized.

Serves 8.

Less than 1 gram of sugar per serving!

Compare to traditional candied yams with 25-40 grams of sugar.

SweetLeaf ® Homestyle Lemonade INGREDIENTS: 2.5 tsp. SweetLeaf® Organic Stevia Sweetener 1 cup fresh lemon juice, about 6 lemons 6 cups cold water Ice cubes Lemon for garnish

DIRECTIONS: Simply mix all ingredients together and enjoy! Serves 4.

1 gram of sugar per serving!

Compare to traditional lemonade with 25 grams of sugar.

The American Heart Association recommends a daily added sugar limit of 36 grams/150 calories for men, and 25 grams/100 calories for women and children over two years old.

No Sugars No Calories No Carbs No Artificial Ingredients Non-Glycemic Response Delicious *AVAILABLE IN SELECT STORES

Buy SweetLeaf’s delicious products, find recipes, and more at

www.SweetLeaf.com

eat

FAST & FLAVORFUL

Around-the-World Eating Bring flavors of the Middle East, Latin America, Asia and India to your kitchen with these easy-to-make dishes. BY GENEVIEVE DOLL

Butternut Squash and Refried Bean Tostadas with Avocado Lime Crema Bursting with flavor, this surprisingly filling vegetarian dish highlights a fall favorite: butternut squash. Best served immediately.

Serves 4 (2 tostadas per person) 4 cups medium-diced butternut squash, about 1¼ pounds 2 tablespoons melted coconut oil 3 teaspoons chipotle powder, divided ½ teaspoon salt 1 (16-ounce) can organic refried beans 1 tablespoon minced jalapeno 1 teaspoon lime juice 8 corn tostadas 1/3 cup pumpkin seeds, toasted Cilantro leaves, for garnish

AVOCADO LIME CREMA ½ small ripe avocado ¼ cup + 2 tablespoons water ¼ cup lime juice 1 tablespoon olive oil 1 small clove garlic, chopped ½ teaspoon cumin ½ teaspoon salt

1. Preheat oven to 425°. On a large sheet pan, toss butternut squash with coconut oil, 2 teaspoons chipotle powder and salt.

Roast until soft, about 20 minutes.

2. Meanwhile, place refried beans in a small saucepan with jalapeno, lime juice and 1

teaspoon chipotle powder. Heat over low heat, stirring often until warm.

3. Add all ingredients for avocado crema to a blender, and combine on high until creamy. Consistency should be pourable.

Add more water or avocado as needed.

4. Assemble by carefully spreading refried beans on a tostada, followed by butternut squash. Drizzle with a generous amount of avocado crema, and garnish with pumpkin seeds and cilantro leaves.

Repeat for remaining tostadas.

PER SERVING: 541 CAL; 19G PROTEIN; 15G FAT; 78G CARB (5G SUGARS); 1,813MG SODIUM; 15G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

TIP Top wit h queso fr esco fo r anothe r laye of flavo r r.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

LATIN AMERICA

TIP For added elegance, use a julienne peel er for carrots, creatin g thin ribbon cuts.

MIDDLE EAST

Middle-Eastern Lamb Sauté with Cabbage and Swiss Chard

A one-pan meal, this Middle-Eastern inspired dish is a pleasing balance of grounding spices, subtle sweetness and fresh mint. A dollop of yogurt rounds out the flavors with the perfect level of acidity.

✳

Serve over rice for a heartier option.

Serves 4 1 pound ground lamb ½ medium bunch Swiss chard ½ small green cabbage, thinly sliced (about 3 cups) 3 cloves garlic, minced 2 teaspoons cumin Zest of 1 orange ¾ teaspoon salt ½ teaspoon cinnamon 3 tablespoons fresh orange juice 2 medium carrots, shredded 6 dates, roughly chopped 2 tablespoons minced fresh mint, plus more for garnish Yogurt, for topping

1. In a large sauté pan over medium heat, cook lamb until browned, stirring often, about 7 minutes. Meanwhile, remove stems from Swiss chard, and cut stems into ¼-inch slices. Set stems aside. Roughly chop chard leaves.

2. Add cabbage and chard stems to lamb.

Sauté for 3 minutes, until softened.

3. Add garlic, cumin, orange zest, salt and cinnamon; cook for 1 minute, until fragrant. Deglaze with orange juice to remove any browned bits from the bottom of the pan.

4. Stir in chard, carrots, dates and mint; cook for about 3 minutes, until chard is wilted. Season to taste.

5. Top with a dollop of yogurt and mint.

4G PROTEIN; 7G FAT; 19G CARB (15G SUGARS); 297MG SODIUM; 3G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

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INDIA

FAST & FLAVORFUL

Red Lentil and Potato Curry Stew with Spinach

With little active prep time, this comforting dish comes together quickly.

Enjoy leftovers for lunch, as flavors continue to develop overnight.

Serves 6 2 tablespoons coconut oil 1 medium onion, medium dice 1 tablespoon curry powder 2 medium russet potatoes, medium dice 1½ cups red lentils, rinsed 5 cups water 1 medium bunch spinach, roughly chopped ¼ cup lime juice 2 teaspoons salt Cilantro, for garnish Toasted coconut, for garnish

1. In a large saucepan over medium heat, warm the coconut oil and add onion.

Sauté 2-3 minutes, until translucent.

Add curry powder, and stir until fragrant, about 1 minute.

2. Stir in potatoes and lentils, followed by the water. Cover with a lid, and bring to a boil; then reduce heat to a simmer.

Simmer covered for 25 minutes, until lentils are creamy.

3. Stir in spinach, lime juice and salt. Season to taste.

4. Garnish with cilantro leaves and toasted coconut.

PER SERVING: 291 CAL; 16G PROTEIN; 6G FAT; 47G CARB (3G SUGARS); 836MG SODIUM; 18G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

Optimum Naturally Wellness 24 Fall 2017 / Live

TIP Other hearty leafy greens can be substituted for spinach, thou gh they will require ad ditional cooking time.

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

Quinoa Sushi Bowl with Garlic Ginger Shrimp and Spicy Mayo

ASIA

This unexpected twist on classic sushi provides additional protein from the quinoa. Leftovers can be assembled together and stored in the refrigerator overnight, for a ready-to-go lunch that does not need to be heated.

Serves 4 3 cups water 1½ cups quinoa ¾ teaspoon salt 1½ tablespoons rice vinegar 1/3 cup organic mayonnaise 1 tablespoon + 1 teaspoon lime juice 1 tablespoon tamari or soy sauce ¼ teaspoon ground cayenne 2 sheets nori 1½ tablespoons toasted sesame oil 1 pound shrimp, peeled and deveined

3 large garlic cloves, minced 2 tablespoons minced ginger 2 ounces arugula ½ medium cucumber, seeded and medium diced (about 1 cup) 1 avocado, diced 1 tablespoon sesame seeds, for garnish

1. Bring water to a boil in a medium saucepan. Add quinoa and salt, cover, and reduce to a simmer.

Cook for 20 minutes, until water is absorbed. Turn off heat, and steam with lid on for 5 minutes.

Add rice vinegar, and fluff with a fork.

2. Meanwhile, prepare spicy mayo by whisking mayonnaise, lime juice, tamari and cayenne in a small bowl. Season to taste.

3. Using scissors, slice nori into

½- inch strips. Stack together and cut into ½-inch squares. Stir half of sliced nori into cooked quinoa.

4. Heat sesame oil in a large sauté pan over medium-high heat. Add shrimp, and cook about 2 minutes on each side, until pink and no longer opaque. Stir in garlic, ginger and a pinch of salt, and cook for 1 minute more, until fragrant.

5. To assemble, divide quinoa into four bowls. Top with shrimp, a nest of arugula, cucumbers and avocado. Drizzle with mayo, and garnish with remaining nori and sesame seeds.

4G PROTEIN; 7G FAT; 19G CARB (15G SUGARS); 297MG SODIUM; 3G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

TIP is high Seaweed an , in iodine ineral m l a ti n e ess id ro y th for health.

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HEALTHY KITCHEN

Paleo Pleasers Nicknamed the caveman diet, paleo eating incorporates anything we could hunt or gather back in the day—things like meats, fish, nuts, regional vegetables and seeds. The benefits? Weight loss, heart and metabolic health, and healthy cholesterol levels. BY KIMBERLY LORD STEWART TURN TO PAGE 28 FOR RECIPES

Paleo Tacos al Pastor

DID YOU KNOW?

Research from Emory University suggests that Paleolithic people obtained about 35% of their calories from fats, 35% from carbohydrates and 30% from protein.

26 Fall 2017 / Live Naturally

Stacked Korean Paleo Barbecue Sauce Burger with Grilled Sweet Potato and Avocado

Grilled Salmon and Paleo Pilaf

Paleo Peach Blackberry Chicken Salad

Paleo This, Not That

AARON COLUSSI; FOOD STYLING: ERIC LESKOVAR

The paleo diet shies away from beans, grains, and sugars and foods derived from these ingredients, which means you may need to find some substitutions. We’ve done the homework for you with this easy-to-follow list of paleo-preferred ingredients.

No to Paleo

Paleo Preferred

Soy sauce

Coconut aminos or Bragg’s Vegan Aminos

Refined sugar

Coconut sugar, maple syrup, honey

All-purpose flour

Coconut flour, nut flours

Dairy milk

Nut, coconut, hemp milks

Spreads

Ghee

Breadcrumbs

Flax meal

Rice

Cauliflower or other “riced” vegetables

Pasta

Spaghetti squash or spiral vegetable pastas livenaturallymagazine.com

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HEALTHY KITCHEN

Paleo Peach Blackberry Chicken Salad Just about any stone-fruit and berry combination will work for this salad, so be creative.

Makes 3–4 servings DRESSING 3 tablespoons balsamic vinegar ¼ teaspoon Dijon mustard ¾ cup avocado oil 2 tablespoons blackberries 1 tablespoon basil leaves Salt and pepper SALAD 2 cups shredded cooked chicken 6 cups washed and dried salad greens 3 peaches, sliced 1 pint blackberries; washed and dried, divided ½ cup coarsely chopped raw almonds 3 sprigs fresh basil leaves; torn, divided 1 shallot; peeled, thinly sliced

1. Place all dressing ingredients in a small blender; puree until emulsified. Taste, and correct seasoning.

2. Toss chicken and salad greens with dressing. Then top with remaining salad ingredients.

PER SERVING: 728 CAL; 27G PROTEIN; 60G FAT; 27G CARB (16G SUGARS); 84MG SODIUM; 8G FIBER

Grilled Salmon and Paleo Pilaf Warm cardamom spice gives heart-healthy salmon a rich flavor that goes well with this grain-free pilaf.

Makes 4 servings Coconut oil, to oil grill 4 (6-ounce) salmon filets Salt and pepper ½ teaspoon cardamom 1 lemon, cut in half for juicing PALEO PILAF 2 tablespoons coconut oil 4 cups riced* cauliflower, fresh or frozen 2 bunches green onions 4 mini red peppers, sliced into rings 2 celery stalks, diced 1 small carrot, diced

e *To mak r, uliflowe riced ca f o d a e chop a h s, to chunk in r e w cauliflo n fi e blitz into and then a food pieces in r. processo

28 Fall 2017 / Live Naturally

¼ cup dried currants ¼ cup flaked coconut Salt and pepper

1. Set grill at medium high. Brush grill with oil. Season salmon with salt, pepper and cardamom, and squeeze with lemon juice. Grill on each side for 3 minutes.

Keep warm.

2. To make pilaf: Heat nonstick skillet over medium-high heat. Add oil, and heat until shimmering. Add cauliflower, onions, peppers, celery and carrot. Sauté until vegetables are nicely browned and caramelized. Add currants and coconut, and heat through. Season to taste with salt and pepper.

PER SERVING: 405 CAL; 37G PROTEIN; 19G FAT; 22G CARB (14G SUGARS); 737MG SODIUM; 7G FIBER

Paleo Tacos al Pastor (Pork and Pineapple Lettuce Tacos) Sweet pineapples and spicy chiles make these tacos an irresistible treat for a quick meal. Since grains are forbidden in paleo, this recipe replaces tortillas with lettuce.

Makes 6 servings 2 pounds lean antibiotic-free pork loin, diced 1 teaspoon dried oregano 1 teaspoon cumin 2 cloves garlic, minced 1 cup pineapple juice ¼ cup tequila or white wine vinegar 2 tablespoons coconut oil 1 large onion, diced 3 chipotle peppers in adobo sauce, diced 2 cups fresh pineapple, diced Salt and pepper 12–16 romaine or butter lettuce leaves Prepared salsa, your favorite flavor Cilantro, chopped

1. Place pork, oregano, cumin, garlic, pineapple juice and tequila in a large bowl.

Let sit for 15–30 minutes to marinate.

2. Heat a large heavy skillet to mediumhigh heat. Add oil, and sauté onions until soft. Add pork with marinade and bring to a strong simmer. Add chipotle peppers. Cook down until marinade is reduced by two-thirds. Add pineapple, and cook through until marinade is thick and pineapple is hot. Season to taste with salt and pepper.

3. Fill lettuce leaves with pork-pineapple mixture. Serve with salsa and chopped cilantro.

PER SERVING: 322 CAL; 32G PROTEIN; 10G FAT; 29G CARB (18G SUGARS); 459MG SODIUM; 3G FIBER

Stacked Korean Paleo Barbecue Sauce Bison Burgers with Grilled Sweet Potato and Avocado Every great burger needs a spicy sauce to punch up the flavor. Fruits, sesame oil, fresh ginger, five-spice powder and sriracha turn a traditional Korean-barbecue sauce into a paleo pleaser.

Makes 6 burgers KOREAN PALEO BARBECUE SAUCE ½ cup coconut aminos or Bragg’s liquid aminos 1/3 large apple, peeled ½ banana 3 dried prunes, pitted 1 tablespoon coconut sugar 1 teaspoon sesame oil 1 garlic clove, peeled Dash of five-spice powder 1 tablespoon fresh ginger 1 teaspoon sriracha BISON BURGERS 2 pounds ground bison, made into 6 burgers Salt and pepper TOPPINGS 1–2 large sweet potatoes, washed and sliced into six ½-inch slices 3 avocados, cut in half and pitted 4 tablespoons coconut oil, divided 2 limes, juiced Salt and pepper Lettuce leaf for serving

1. Blend all barbecue sauce ingredients into a puree. Keep refrigerated.

2. Season burgers with salt and pepper.

Brush sweet potato and avocado slices with 2 tablespoons oil. Season with salt and pepper.

3. Place sweet potatoes over a mediumhot grill. Grill 8–10 minutes, until soft inside.

4. Meanwhile, grill burgers 3–4 minutes on each side. Do not overcook; bison is a less-fatty meat than ground beef and will dry out. During the last half of burger cooking time, place avocado cut side down on the grill.

5. Scoop out warm avocado from skins.

Mash and add lime juice; combine well.

6. To serve, place each burger on a lettuce leaf. Spoon barbecue sauce over each burger; top with sweet potatoes and a dollop of grilled avocado.

PER SERVING: 359 CAL; 18G PROTEIN; 23G FAT; 25G CARB (7G SUGARS); 126MG SODIUM; 6G FIBER NUTRITIONAL VALUES CALCULATED AT NUTRITIONDATA.SELF.COM

R RECIPE FO

AVOR ALWAYS FL

FUL, ALWAYS

PERFEC T.

You’ll never run out of delicious ways to enjoy Barilla pesto sauce! ®

©2017 Barilla America, Inc.

www.jwu.edu

Experience Your Future Now OptimumWellnessAd_Nov2016.indd 1

11/21/2016 9:04:45 AM

boost

SUPPLEMENTAL HEALTH CARE

Beat the Moody Blues Supplements to ease symptoms of stress, boost mood and promote a restful sleep.

SHUTTERSTOCK

BY KAREN MORSE, MPH

30 Fall 2017 / Live Naturally

•

S

tress comes from many sources: job pressure, money issues, health, relationships, poor nutrition, media overload and sleep deprivation, according to the American Institute of Stress (AIS).

The AIS reports that 44 percent of Americans feel more stressed than they did five years ago. And one out of five feel symptoms of extreme stress, which can negatively affect sleep.

In addition, mood disorders such as depression and anxiety lasting 12 months or longer were reported in 9.5 percent of American adults by the National Institute of Mental Health.

Many prescription medications that treat depression, anxiety and related illnesses come with unwanted side effects, but fortunately there are a number of natural solutions to support mood, ease symptoms of stress and anxiety, and encourage better sleep.

B Vitamins

Magnesium

Adaptogenic Herbs

With its anti-inflammatory properties, this mineral is involved in hundreds of biochemical reactions in the body, including energy production and nerve and muscle function.

Unfortunately, farming practices today have left soil depleted of many essential vitamins and minerals such as magnesium. According to the National Institutes of Health’s Office of Dietary Supplements, surveys of people in the United States consistently show that intakes of magnesium are lower than the experts recommend.

Without enough of this essential mineral, the body is susceptible to various health-related issues, including anxiety, stress and depression.

The recommended dietary allowance (RDA) for adults is between 310 and 420 milligrams, but even the foods highest in magnesium like almonds and spinach only contain about 20 percent of the RDA. Because of stress-reducing benefits from magnesium supplementation, several studies have also found this key mineral to promote more restful sleep.

Adaptogenic herbs, or herbs that help the body adapt to stress-inducing situations, have been used in Ayurvedic medicine for many years. Popular adaptogens with proven benefits include ashwagandha (Withania somnifera), eleuthero (Eleutherococcus senticosus), schisandra (Schisandra chinensis) and rhodiola (Rhodiola rosea). Studies have found that adaptogens can increase the body’s resistance to stress and support mental health conditions such as anxiety and depression, as well as boost immunity and improve symptoms of fatigue.

Because each of the herbs has slightly different benefits, adaptogenic herbal blends are becoming popular supplements. There are no recommended dosages of adaptogens, so if you take any prescription medications, it is important to consult with your physician before ingesting herbs to avoid interactions or potential side effects.

Major depressive disorder (MDD) affects nearly 15 million adults in the U.S., according to the Anxiety and Depression Association of America. B vitamins produce brain chemicals that influence mood and other brain functions.

A randomized, double-blind, placebocontrolled study out of the University of Miami Miller School of Medicine found that subjects with MDD or a related illness who took a vitamin B–complex supplement, including vitamins B1, B2, B3, B5, B6, B12 and folate, reported greater improvements in both mood and quality of life at the end of the study than subjects who had taken a placebo.

B vitamins are essential for healthy nervous system functioning, including the release of neurotransmitters, such as serotonin and dopamine, that are linked with feelings of happiness.

Curcumin Inflammation and oxidative stress are often noted as key contributors to chronic disease conditions, including mood disorders and conditions affecting the brain.

Job pressu re, money issues and health crises are th e top three reason s people in the U.S. experie nce stress, according to the Amer ican Institute of Stress.

•

Due to its anti-inflammatory and antioxidant properties, curcumin has been studied for its ability to boost brain health, including the potential to reduce symptoms of anxiety and depression.

An Iranian study found that women who supplemented with curcumin for four weeks had fewer symptoms of anxiety at the end of the study than subjects who had taken a placebo.

Another study out of Australia showed that curcumin reduced symptoms of both anxiety and depression in subjects who took 1,000 milligrams of the supplement daily for eight weeks.

Valerian According to recent research, insomnia may affect up to 40 percent of the population, severely diminishing the sufferers’ health and well-being. Many people shy away from prescription medications for sleep because of the known side effects, so various herbal remedies have been studied as alternative therapies for treating insomnia.

The root of the valerian herb is known for its ability to promote relaxation and support restful sleep. In a Swedish study published in Pharmacology Biochemistry & Behavior, 89 percent of subjects who took valerian reported improved sleep.

Another study found that when used to treat anxiety, valerian worked just as well as a prescription for benzodiazepine.

Study doses for insomnia range from 400 to 900 milligrams taken daily before bed. Recommended doses for anxiety are much lower, between 50 to 100 milligrams up to three times per day.

For any herbal supplement, taking the lowest effective dose is always advised.

Follow suggested dose recommendations on the product label, and consult with your doctor if you are taking prescription medications that may interact with valerian. livenaturallymagazine.com

31

try Better Than Bread Crumbs Flaxseeds are a low-carb, high-nutrition substitute that can take a dish from good to great. BY DINA DELEASA-GONSAR

B

read crumbs are versatile: They add flavor and texture to dishes like breaded chicken cutlets or chicken fingers. They act as a binder for meatloaf, meatballs or crab cakes. Flaxseeds offer a healthy, slightly nuttyflavored alternative with similar results. A good rule of thumb is 1–2 tablespoons of flaxseed per cup.

Flaxseed and Horseradish Crusted Salmon

➤ IT’S BEST TO BUY PREGROUND FLAXSEED MEAL because our

Serves 4 1½ pounds salmon (individual filets or one large piece) MARINADE 1 tablespoon olive oil 2 tablespoons lemon juice, freshly squeezed ½ tablespoon Dijon mustard 1 clove garlic, minced 1 tablespoon fresh chives, chopped 1 teaspoon salt 1 teaspoon pepper HORSERADISH FLAXSEED CRUST ¼ cup ground flaxseed 1 tablespoon fresh parsley, chopped 1 clove garlic, chopped 1 tablespoon horseradish, plus 1 teaspoon 1 tablespoon olive oil

1. Preheat oven to 375°. Line a baking sheet with aluminum foil if using one large piece of salmon.

2. In a small bowl, whisk together marinade ingredients, until well combined.

3. Place salmon skin-side down on baking Winter 2017 2017 / Live / Optimum NaturallyWellness 32 Fall

sheet; baste with marinade. Don’t be afraid to use all of it. For best flavor, cover salmon with foil and let marinate in the fridge for 30 minutes.

4. In another bowl, combine crust ingredients, until they form into a chunky paste.

5. Layer crust over salmon, pressing it gently into the top of the salmon.

6. If you are using individual fillets, place each one on a piece of foil. Baste pieces with marinade; then top with crust. Fold foil over each piece to make a “packet” for each one. Place on baking sheet.

7. Bake 20–25 minutes (for large piece,

keep covered with foil), or until your desired doneness.

8. Drizzle with olive oil if desired, and serve.

PER SERVING: 364 CAL; 36G PROTEIN; 22G FAT; 5G CARB (1G SUGARS); 701MG SODIUM; 4G FIBER

Dina Deleasa-Gonsar loves to create recipes and, in particular, experiment with ingredients. She was recently named the Hallmark Channel’s “Home and Family’s Best Home Cook.” See more of her creations at dishitgirl.com.

AARON COLUSSI: FOOD STYLING: ERIC LESKOVAR

bodies can’t break down the whole seeds. Flaxseed has protein, fiber and heart-healthy omega-3 fatty acids, and it boosts digestive health. Add small amounts to oatmeal or pancake mix. Try it in smoothies. Flaxseed meal keeps best in the refrigerator.

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