Edible Orange County Spring 2021

A Member of Edible Communities

Spring 2021 No. 37

Elevated Temecula

Fit Foodie

Home Cooking!

Quick Bites

edible

Contents Spring 2021

16

Features

In Each Issue

10

Reaping the Benefits of Home Cooking

6

Editor’s Note

16

Elevated Temecula

8

In Season

14

Quick Bites

22

Fit Foodie

26

OC Farmers’ Markets

28

Our Advertisers

By Michele Jacobson

By Brianne Cohen

By Gina Mullins Cohen

By Gina Mullins Cohen

By Bill Cohen

By Mareya Ibrahim

2 Spring 2021

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edible

Contents Spring 2021

Recipes:

15

By Bill Cohen 14

wonton soup without the soup

MEATLESS MEATBALL 14 SANDWICH

15

BREAKFAST BILL-RITOS

15

CATFISH STEW

Cover Photo: Dina Calvarese, Dreamstime.com

14

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Editor’s Note edible Communities 2011 James Beard Foundation Publication of the Year

Up, Up and Away Last year on this very date, state-after-state announced measures to quarantine, as COVID-19 swept through the country. The thought was, we’d all be back to normal by Summer – some hoping for normalcy by the Easter holiday. Spring break was around the corner, as was the predictable upswing in cases and casualties. This country was devasted by the Coronavirus and we are still in the grip of the devastation.

There is great hope. As I write this note, one-quarter of the U.S. population have received their COVID vaccination and once again, we dare to believe we are on track. Yes, there are variants spreading quickly. Yes, people are still getting sick and yes, tragically people are still dying, but we are slowly crawling out of this dark piece of our history.

Just over one year ago, in February of 2020, I received an article submission from Brianne Cohen. The article spoke to the wonders of the Temecula Valley – an easy day trip for those in Orange County. The plan was for the piece to be in our Spring 2020 issue, but due to reasons of which we are all aware, the article did not run. Good editorial, however, has an excellent shelf-life. This piece, Elevating Temecula, is our cover feature in this Spring issue. Holding on to hope and yearning for a break from the daily grind has never felt so important. Whether the trip be a short jaunt to the beach or a drive over the hill for a day or two, these journeys are part of our healing.

We bring a new regular feature to our pages with this issue, Quick Bites, by Bill Cohen, a long-time contributor to Edible Orange County. Bill, who always has been good at throwing together a great meal (quickly!) shares a few of his favorite recipes. I think they will soon be your favorites as well.

Michele Jacobson, writer and founder of Nutrition Prescription, also provides tips on healthy eating during these lingering stay-at -home days in her piece, Reaping the Benefits of Home Cooking, on page 10.

Whether you are planning a long road trip, a short drive to a winery or just a walk to your kitchen to make lunch, remember how fortunate we are to be here and how lucky we are to have the breath within us to still wear a mask - please.

Happy Spring readers and always remember to eat good food, laugh a lot and choose to be happy.

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Orange County® Published by Eclipse Media Partners, LLC Editorial Staff Gina Mullins-Cohen Editor gina@edibleoc.com 310-721-3093 | 949-315-6445 Bill Cohen Editor: Arts and Culture 310-721-3093 | 949-315-6445 info@edibleoc.com Robert D. Mullins Investigative Reporter Editor info@edibleoc.com 310-721-3093 | 949-315-6445 Kim Mabon Creative By Design Creative Director kim@creativebydesign.net 951-226-5617 Moe Goode Web Master info@edibleoc.com Digital Magazine Producer Creative By Design kim@creativebydesign.net Advertising Gina Mullins-Cohen Publisher gina@edibleoc.com 310-721-3093 | 949-315-6445 No part of this publication may be used without written permission from the publisher ©2021. Every effort is made to avoid errors, misspellings and omissions. If, however, an error comes to your attention, please accept our sincere apologies and notify us. Thank you.

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In Season

8

Spring 2021

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Spring

By Gina Mullins-Cohen

Apricots Asparagus Avocados Basil Beans, Green Beets Boysenberries Broccoli

Cabbage Cantaloupe Carrots Cauliflower Celery Chard Cherries Collards Corn Cucumber

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Dates (Medjool) Eggplant Figs Grapefruits Grapes Kale Kiwifruit Lettuce Melon

(Honeydew/ Persian/ Watermelon) Mushroom Nectarines Okra Onion (Dry/ Green) Olallieberries Oranges Passionfruit Peaches Peas (Blackeyed/Green) Plums Raspberries Spinach Squash (Summer) Strawberries Tomatoes Turnips

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REAPING THE BENEFITS OF

e m Ho Cooking

BY MICHELE JACOBSON

The well-known adage “you are what you eat” could use some tweaking.

Current research shows that significant health benefits are associated not only with what you eat, but also how you eat meals, and with whom.

Pre-pandemic, the average American ate about 70 percent of meals outside the home, and about 20 percent of those in the car.1. Then came Covid and life changed radically, beginning a prolonged period of every…single…meal…being prepared and eaten at home. Although all this cooking has been time-consuming and challenging, there is a silver lining.

What You Eat Many of today’s health issues - such as obesity, coronary heart disease, hypertension and type 2 diabetes - are a consequence of our diet. Indeed, the typical western diet has a more deleterious effect on health than does the aging process.2 However, by preparing our own food we have the opportunity to take charge of our health and well-being. People who eat at home have been found to eat a more nutrient-rich diet.3 Cooking allows us to choose wholesome ingredients and prepare them in healthy ways. Relinquishing these choices to others on a regular basis leaves your health up to chance.

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Take the stress out of at-home cooking:

When we eat food outside the home we generally eat more; 50% more calories on average, as well as more fat and sodium. (Unfortunately for many of us, take-out, even when eaten at home, also falls into this category.) This research is not merely anecdotal; studies show that people who frequently cook at home eat healthier food and consume fewer calories than those who cook less. They also rely less on frozen foods and are less likely to choose fastfood on the occasions when they do eat out.4 Good habits lead to more good habits when it comes to dietary choices.

In March of 2020, most of us hunkered down and began to cook our own meals. While social media displayed endless iterations of sourdough bread (Google’s top recipe search of 2020 5), supermarket sales reflected a different trend; what people were cooking at home was similar to what they ate in restaurants prior to the lockdown. Kroeger, the na-

Plan ahead by keeping your refrigerator and pantry stocked with essential ingredients and seasonings.

Set a time each day to begin preparing your meal, especially dinner. With forethought, food can cook during the workday and be ready to eat at mealtime.

Engage family members in mealtime decisions, such as what to eat.

Enforce a rule of no electronics at the table, for both your kids and you.

Have a dedicated area in which to eat. Has the dining room table become your makeshift desk? Take your computer and other work off the table!

Clearing away the stress of work will help you enjoy your meal and eat in a calmer manner. And if you can, share your meal with family or friends. Both the health benefits and enjoyment you get will increase exponentially.

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tion’s largest supermarket chain, reported their top selling items of 2020 included diet soda (egad!), followed by wine and cheese (solid pandemic priorities). Other top ten sellers included both burger meat and buns.6. If Americans couldn’t get out to eat their favorite food - the classic burger - then they would just cook it up at home.

But here’s some food for thought: An Eating Well analysis shows burgers cooked at home have a far different nutritional profile than popular fast-food varieties.7 Preparing your own burger allows you to start with a superior - and often leaner -grade of meat than what you might get when eating out, especially at a fast-food restaurant. At least one fastfood chain embellishes their burger blend with a ‘signature seasoning mix,’ which includes additional fat and a lot of sodium. Moreover, the bun on which that burger sits contains a whopping sixteen ingredients including stabilizers, sodium and sugar as opposed to a store-bought bun, which can be 8; a lot healthier, especially if you opt for wholegrain.

This single example demonstrates how preparing your own food can have a big impact on your health.

How You Eat The mere action of sitting and eating in a calm setting encourages better portion control, digestion, and nutrient absorption. Once again, consider fastfood which, by definition, is mainly eaten quickly and on the run. Eating this way compels largersized bites, encouraging more food consumption in a shorter time frame. Large bites are also detrimental to digestion and nutrient absorption. The body wants to eat food slowly. (When mom told you to take small bites and chew your food, she was right!) Thorough chewing - up to 40 times per bite - makes nutrients more bioavailable as food passes through the digestive tract. Conversely, large food particles - those chewed only 10 to 25 times - are often expelled from the body, undigested.9 www.edibleorangecounty.com

…And with Whom Eating at home can have positive effects that have little to do with food, per se. About half of American families rarely have family dinner, according to Harvard University’s Family Dinner Project.

But they should whenever possible, because regular family meals - any meal - are linked to lower rates of substance abuse, teen pregnancy and depression, as well as higher grade-point averages and self-esteem in kids and teens. Wow! Studies also indicate that dinner conversation is a more potent vocabulary-booster than reading, when it comes to young children. Perhaps most surprisingly, 80% of kids, given the choice, say they’d rather eat a meal with their parents than with peers or alone, in front of a screen.10 Benefits come from even just one meal a week, shared.

Don’t stress; home-cooked meals don’t need to be a banquet every night. Starting with healthy ingredients is half the battle.

Choose fresh and minimally processed foods, such as: - Seasonal fruits and vegetables, optimally pesticide and GMOfree, and organic whenever possible - A variety of minimally processed whole grains - Heart healthy fats - Hormone and antibiotic-free dairy and pastured meats - Fish and seafood from sustainable, unsullied sources - Antioxidant-rich herbs and spices and, most importantly, cook your own food.

The advent of Covid-19 forced, rather than inspired, many people to start cooking. And while some of us are tired of it (exhausted, actually), many others have discovered a new-found passion. Now

that the food industry is re-opening its doors, what can be expected of the public? Research says that, even after pandemic-related restrictions lift, many people anticipate eating out less than before, or not at all.11. The main considerations are 1) saving money, and 2) ongoing concerns about Covid. Whatever the reason, those who continue to cook at home will reap the health benefits. Not only are these substantial, but they are also substantiated.

The real path to optimum health is to buy your own food and cook it at home. Those dishes that you’ll have to do. Let them soak. You’ve earned it.

1 https://www.researchgate.net/publication/267720308_Of_Ketchup_ and_Kin_Dinnertime_Conversations_as_a_Major_Source_of_ Family_Knowledge_Family_Adjustment_and_Family_Resilience 2 The western diet and lifestyle and diseases of civilization Pedro CarreraBastos, Maelan Fontes-Villalba, James H O’Keefe, et al 3 http://www.medicaldaily.com/health-benefits-home-cookedmeals-242919 4 http://www.jhsph.edu/research/centers-and-institutes/johns-hopkinscenter-for-a-livable-future/news-room/News-Releases/2014/StudySuggests-Home-Cooking-Main-Ingredient-in-Healthier-Diet.html 5 https://trends.google.com/trends/yis/2020/US/ 6 https://www.foodandwine.com/news/best-selling-foods-2020-kroger 7 https://www.eatingwell.com/article/17390/how-does-your-burgercompare-to-the-calories-in-a-mcdonalds-big-mac/ 8 https://www.mcdonalds.com/ca/en-ca/product/hamburger.html 9 http://www.prnewswire.com/news-releases/new-almond-study-findschewing-is-more-than-meets-the-mouth-thorough-chewing-mayinfluence-feelings-of-fullness-61790097.html 10 https://thefamilydinnerproject.org/resources/faq/ 11 https://www.acosta.com/news/new-acosta-report-details-how-covid19-is-reinventing-how-america-eats

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Quick BITES Wonton Soup Without the Soup Cooking time 7 minutes Serves 2 Ingredients: 2 large collard green leaves – chopped-up well.

1 Clove of garlic 1/3rd Red onion 3 - 6 Meatless meatballs depending on the brand ( 3 if using Beyond and 6 if using Trader Joe’s) 7 Costco Vegetable pot stickers boiled for 2-minutes 2 Cups of chopped broccoli 2 Brussels sprouts 2 Stalks of chopped celery 2 Bok choi (optional)

BY BILL COHEN

Black pepper to taste Teriyaki sauce to taste 1 Tablespoon of butter Instructions: 1. While boiling the pot stickers, cut up the vegetables and put everything in a large frying pan with butter. Put the meatballs in the frying pan, followed by the vegetable.

2. Braise on low heat for 2 minutes. Do not overcook.

3. Sprinkle in the black pepper 4. Add Teriyaki sauce.

5. Add the pot stickers.

6. Cook for 5 minutes on low heat.

7. Serve in shallow bowls

Meatless Meatball Sandwich Cooks-up in 7-miutes Serves 2 This is my go-to comfort meal these days. It is really, tasty and can be made with just a few ingredients.

Ingredients: 4 – 8 meatless meatballs ½ - 1 of one small Japanese eggplant. Do not substitute regular eggplant.

1 - 2 croissant or French roll 1/3 cup of tomato sauce – I prefer Rao’s Arrabiata or Trader Joe’s Arrabiata.

Black pepper to taste Instructions: 1. Cut the eggplant as thin as you can cut it. This minimizes the skin. Or cut the skin off entirely. Make very thin round shapes.

2. Cut the croissant or the roll in half.

3. In a frying pan, add butter and pepper. Cover and heat, on low, for 1 minute 4. Add the eggplant and meatballs, 5. Cover and heat for 6 minutes, stirring occasionally.

6. Remove the croissants or rolls.

7. Pour in the tomato sauce on just the eggplant and meatballs.

At the same time, put the croissants in a dry part of the pan.

8. Cover for 1 minute. This softens the croissant and keeps the sauce from evaporating.

9. Put the croissant or roll halves on a dish with cut side up.

10. Pour the mixture on top.

11. To avoid a spectacular mess, eat with knife and fork.

12. This meatless meal can also be made with lean, grassfeed, beef meatballs.

13. You can also toast the croissants or rolls in the oven, if preferred.

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Breakfast Bill-Ritos Cooking time 10 minutes Serves 2-4 Ingredients: Flour Tortillas: 4 flour tortillas Eggs: 4 Sausages of choice. Bill prefers Beyond Sausage: 2-4 links Pre-cooked new potatoes, 24 tater tots or 1 cup of hash browns English Coastal Cheddar cheese or cheese of choice: 8 crumbled slices Black pepper to taste, but at least 1 teaspoon Butter: 1 -2 tablespoons Instructions: 1. Heat butter on low, while stirring in ½ teaspoon of black pepper.

2. Add the frozen tater tots and sausage.

3. Cover and simmer for 6 minutes, then cut up everything in the pan into small pieces and mix the ingredients together.

4. Add another ½ teaspoon of black pepper.

Catfish Stew Cooking time 15 minutes Serves 4 The innovation behind this quick fish stew is that the oil in the pan comes from braising grape leaves that have been marinated in olive oil. The rice in the grape leaves substitutes for rice on the side.

Ingredients: 2 Catfish fillets, cut into chunks. – NOTE – The catfish goes in 8 minutes from the end.

4 -5 Grape leaves marinated in olive oil from the package or can, depending on the brand you choose.

Thyme to taste Rosemary to taste Black pepper to taste Crushed red pepper to taste.

1/3rd Red onion, chopped ½ to 1 whole clove of garlic 1 ½ Tomatoes – more would not hurt, cut up, add the juice to the mixture.

5. Break two eggs into the pan and stir up the mix together.

6. Add the crumbled cheese.

7. Add more black pepper to taste.

8. Heat on low for 30 seconds.

9. Divide the mixture into two to four parts.

10. Put the mixture into the tortillas and roll-up tight. into burrito forms.

11. Cook for 45 seconds on each side.

Eat burritos while hot or save some for tomorrow. These burritos make an excellent left-over meal and once cooked, are ready to eat cold or reheated.

4-5 Sweet mini bell peppers ½ of One Japanese eggplant, skin cut off.

8 Green olives – marinated in garlic and water – 8 cut into halves.

1 Zucchini 1 Large leaf, collard green, cut into small pieces.

Instructions: 1. Cut the fish into chunks, set aside, lightly coat with black pepper.

2. Cut up the vegetables.

3. Braise the grape leaves and slide them around in the pan, so the pan is coated in olive oil.

4. Heat on medium - low for 2- minutes 5. Pour in all the vegetables.

6. Cover the mixture and heat on a low temperature for 3 minutes. The cover retains the water to make a soupy mixture which retains the natural flavors.

7. Add the catfish and simmer for 8 minutes. Cover again, keeping the heat on low.

8. The catfish should turn white to when cooked.

9. Serve in deep soup bowls.

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Temecula ELEVATED

BY BRIANNE COHEN

F

or most of us in Orange County, packing up for wine country entails pulling out a suitcase, going through a TSA security line, hopping on a flight up north, then renting a car and driving at least an hour or two to the Napa/Sonoma area.

Grab a weekend bag, hop in your car, and within an hour, you can be sipping a glass of wine overlooking the vineyards. Welcome to Temecula Valley wine country.

Boasting 40 licensed wineries, Temecula Valley Winegrowers recently celebrated their 50th anniversary. Temecula hasn’t exactly had the best reputation when it comes to wine. There are many wineries who make sweet gimmicky wine and locals know it as a rowdy scene, hence the proliferation of party buses and bachelorette parties. Many wineries are pushing back by only allowing large buses before a certain time of day and not allowing walk-ins for large groups. For serious wine drinkers in California who want to visit a wine country for vacation, Temecula has not been on that short list.

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The property also boasts a fitness center, a pool and hot tub with cabanas, and a luxurious day spa.

Things have started changing and there IS quality wine in Temecula. The last 50 years has brought a lot of experimentation, and serious people who want to make honest, regional wine are starting to flock here. The appealing thing about Temecula is the sheer access to wine drinkers. 22 million people live within a two-hour drive from Temecula. Why is so little Temecula wine found outside of Temecula? Because the locals drink it all!

Here we explore an “elevated” Temecula itinerary that rivals many established wine regions, including lodging options and a dining experience that will knock your socks off. If you have a discerning palate but don’t want to schlep all the way to Napa or Sonoma, I offer not-to-miss wineries making some of the best juice in the Temecula Valley.

Where to Stay There are many different styles of wine country lodging. If you

prefer to tuck yourself away at a large property with a long list of amenities, South Coast Winery Resort & Spa is for you. This sprawling property has a hotel tower, private villas, a wine tasting room, and an on-site restaurant.

Amenities in the room include fireplaces, marble and granite bathrooms with deep soaking tubs for a spa-like experience, cushy bathrobes, and private patios with vineyard views. The property also boasts a fitness center, a pool and hot tub with cabanas, and a luxurious day spa. South Coast Winery Resort & Spa is surrounded by vineyards, making for a lovely morning walk through the property.

If you prefer something cozier such as a bed & breakfast with a personal touch, then I recommend the Inn at Europa Village.

This intimate property has 10 unique rooms onsite, each offering its own special touch. The room I stayed in had a patio with gorgeous morning views, including a perfect sightline for early morning hot air balloon launches. Sleep in a bit and enjoy a fresh two-

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course breakfast cooked to order in the dining room. Upon arrival I was greeted with a plate of cookies and a refreshing glass of sangria. If the weather is nice, nothing beats the outdoor firepit with a bottle of wine to enjoy a wine country sunset overlooking the vines.

These wines are world class and the setting is picture perfect with a gorgeous tasting room.

Chef Daragh, he exclaimed “I use an obnoxious amount of butter”. It was worth every calorie. Their wine list is a balance of their own wines, local offerings, and wines from around the world. The Restaurant is open for lunch, dinner and tea service.

Where to Eat

Where to Drink

Chef Daragh Matheson from Ireland is at the helm in the kitchen at The Restaurant at Leoness Cellars. If you are looking for an elevated dining experience in Temecula, look no further. Each week they go through one ton of their duck fat fries, which I can assure you, are to die far. The menu includes sumptuous offerings such as oysters, duck, prawns, and American Wagyu beef. In speaking to

Robert Renzoni Vineyards is a perfect place to start. Robert’s family, originally from Italy, has been making wine since 1886. Robert now focuses on mostly Italian wine grapes, which sets him apart from other Temecula wineries. These wines are world class and the setting is picture perfect with a gorgeous tasting room. Robert’s goal was always to create sophisticated wines, and he has succeeded.

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My favorite wines include the Lyric Rosé, Riserva Estate Barbera, and the Fiore di Fano. The property hosts live music on the weekends and their onsite restaurant is a perfect lunch spot.

Next up is a visit back in time to the rustic, and down to earth tasting room of Hart Family Winery, one of the oldest wineries in Temecula. They are a small operation, making only about 4,000 cases annually. Standout wines include their Syrah and Cabernet Sauvignon. Definitely worth a visit if you want a no-frills tasting experience with great wine and a lot of heart. One of my favorite places to taste in the Temecula Valley. And you can bring a picnic!

Lastly, to end the day with a bang, head to Akash Winery. This is, by far, the most beautiful tasting room in the Valley and a great place to grab a bottle and watch the sunset. The wines are made from all estate grapes (no fruit is bought). They currently only of-

fer a handful of wines, but in the next year they will expand into: Malbec, Syrah, Cabernet Franc, Riesling, and a sparkling program!

I highly encourage a visit to Akash not only for the stunning tasting room and beautiful views, but for the quality wines. My favorites are the Zinfandel and the Three’s Company blend.

I urge you to rethink Temecula as a wine country destination.

You will not be disappointed with my recommendations above.

With 50 years of winemaking history under their belt, it is exciting to see what will be next for Temecula Valley wine country.

Brianne Cohen is a WSET Diploma certified sommelier, wine educator, judge, and writer based out of Los Angeles. She blogs at www.BrianneCohen.com. Follow Brianne on Instagram, Twitter, and Facebook.

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The Fit Foodie

FOOD AS MEDICINE

BY THE FIT FOODIE MAREYA IBRAHIM

Mareya Ibrahim is The Fit Foodie, a TV chef, holistic nutrition coach, author and award-winning entrepreneur and inventor. She is the author of “Eat Like You Give a Fork,” and a signature chef to the NY Times bestseller “The Daniel Plan: 40 Days to a Healthier Life”.

Mareya is the host of “Recipes For Your Best Life” Podcast and is a frequent guest on national cooking shows. Connect with Mareya at mareyaibrahim.com.

W

e’ve heard it, and it’s engrained in us. Food is medicine. But really, let’s dive deep down into this idea. How did they deal with disease thousands of years ago, before conventional medicine and antibiotics? The answer was in nature. Ancient civilizations became masters of using plants and herbs as their remedies. And the pharmaceuticals we have now are often derived from those medicinal plants - like garlic, onions, turmeric, thyme, black seed and so many more. The use of spices and herbs with antimicrobial activity was necessary to ward off the threat of food-borne pathogens and lifethreatening illnesses.

Being omnivores, we have a lot of foods to choose from, and convenience isn’t always in our favor. While it’s much easier to roll up to a drive thru or lean on others to make food for us, we tend to lose our connection with our own nourishment. There’s never been a time where owning our health is more important. With the unprecedented pandemic and the daily stresses associated to adapting to it, our systems may have never been so chal-

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lenged. Our nervous system, endocrine system, digestive system, lymphatic system, adrenal system AND our immune system and every other part of our body needs support, and it all begins with food.

Food is the fuel to not only give us the life force we need for energy and vitality, but it also helps us manage stress, helps us rest and sleep, helps us balance our hormones, and helps us armor up our immunity. When there’s a crisis in one of our systems, the ‘machine’ becomes at risk of breaking down.

Boosting your own body’s immunity and ability to fight infection is on your own plate.

Eat a variety of fresh fruit and veggies, especially those loaded with antioxidants and Vitamin C. Eating to thrive means getting a balance of essential amino acids (protein), good fat and slow burning carbohydrates so you fuel your body for maximum efficiency and strength. Adding prebiotic (garlic, onions, fiber) and probiotic rich foods (pickles, kimchi, fermented foods like miso, tempeh and black garlic) will all help with getting your gut health in check – and that’s EVERYTHING. Maybe even more important than food is hydration. Drinking enough clear liquids every day to flush your system of toxins is key. You can add some lemon juice or raw apple cider vinegar to your water to help with controlling bacteria, too.

While there’s no silver bullet, we can take big strides in protecting our incredible bodies from succumbing to sickness with my top 8 immunity boosting foods. www.edibleorangecounty.com

Nuts and seeds (lysine rich foods) - Lysine is a building block for protein. It’s an essential amino acid because your body cannot make it, so you need to obtain it from food.

Studies show lysine can increase the number of new cells at a wound. It may even promote the formation of new blood vessels. Lysine may play a role in reducing anxiety, and a study found that it blocked receptors involved in stress response. Getting lysine from proteins is a smart idea, and you can also find them in plant-based options like nuts and seeds. I love cashews, walnuts, almonds, pine nuts, pumpkin seeds (pepitas), sunflower seeds and pistachios in a lot of my cooking. What a powerhouse - and full of flavor!

Yogurt (probiotic rich foods) - The role of the microbiome in our overall immunity is significant. Numerous health conditions, such as obesity, insulin resistance, fatty liver disease, and low-grade inflammation seems to be more frequently diagnosed in people with low diversity in the gut microbiota than in people with high diversity. Yogurt contains a variety of beneficial bacteria, also named “probiotic bacteria”. These bacteria may impact the gut bacteria, providing health benefits. Plus, yogurt is a great source of protein, with many plant-based versions available. Just watch for ‘added sugar’ and try and stick to plain yogurt enjoyed in a more savory way. One of my favorite condiments is yogurt sauce, made with garlic, cucumber and lemon juice. Yum! Other probiotic rich, fermented foods include kimchee, sauerkraut, pickled veggies, raw apple cider vinegar, tempeh and black garlic.

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Microgreens (phytonutrient rich foods) - The most nutrient-dense foods on the planet are leafy greens and the benefits of all the fiber, phytonutrients and cell regenerating power are immeasurable! It’s just more than our minds can even handle. But what’s even more amazing are microgreens, which are the pre-mature shoot of the plant that grows in just weeks - they can be up 40 times more potent in phytochemicals than their mature counterparts, according to a study in the Journal of Agricultural and Food Chemistry. Plus, you don’t need to chop them. Just wash them with Eat Cleaner Fruit + Veggie Wash and layer them onto your salads, bowls and into smoothies. The spicier ones, like radish sprouts, add a ton of flavor with just a little bite - so it’s true, small is powerful. Also, lean into cabbage, cauliflower, broccoli and other cruciferous veggies for their disease-fighting power.

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The Fit Foodie

Berries (Antioxidant rich foods) - Antioxidant up! Berries are not only a potent and readily-available way to deliciously load up on vitamin C, what makes berries so special is their high levels of phytochemicals — those naturally occurring nutrients that help protect cells from damage and the key to a healthy immune system is healthy cells. They’re also good for your heart, can help prevent high blood pressure and can help manage diabetes because they are low GI - glycemic index - which means they won’t spike your blood sugar. A consistent blood sugar is key to keeping your body in check. I can’t stress this enough! So, feast on blackberries, blueberries, raspberries, strawberries, goji berries and açaí berries - as long as there’s no sugar added. Other antioxidant-rich foods include tomatoes, artichokes, dark chocolate (yes!), beans and leafy greens like kale, cabbage and spinach.

Garlic & Onions (pre-biotic rich foods) - Garlic and onions aren’t only a delicious base to almost every culture’s indigenous cuisine, it’s the basis of many of our modern-day antibiotics because of their virus-fighting power. These prebiotics are also what we need to get the probiotics to do their good work, so kind of think of it as the ‘fertilizer’ for a healthy growing situation. Onions as well as garlic have many health benefits. Onions regulate blood levels of bad cholesterol and good cholesterol. Also, onions are the best if you eat them in their raw state. Onions, like garlic, decreases risk of developing blood clots.

Also, onion fights against viruses and bacteria and they prevent and heal infections. I’m a huge fan of fermented black garlic, as you can eat easily eat it raw and its creamy, almost caramel-like flavor lends itself beautifully to anything you’d use regular garlic in.

Beans (zinc rich foods) - Beans, beans, the magical fruit - yes, fruit! These power-packed legumes definitely have an important place in your fit lifestyle. Beans are an excellent source of fiber, protein, B vitamins and zinc - which can help ward away colds and viral infection. They belong to the Fabaceae family of plants, which is what sets them apart from other fruits and seeds. Beans offer a range of potential health benefits due to their high nutrient content. Some of the potential benefits that they provide include decreasing blood sugar levels and providing pure plant-based protein for energy and those essential amino acids you need to fight infection. Soybeans - the kind that are non-GMO - have a place in your diet, especially if you’re menopausal. Stock up on a variety of precooked, canned beans to build up a strong pantry and add them to your salads, soups, veggie burgers and stuffed peppers - I have some great recipes for those - and even desserts (black bean brownies are the bomb! you can also get zinc from wild rice, sunflower seeds and nutritional yeast.

24 Spring 2021

www.edibleorangecounty.com

Wild-caught salmon, mackerel and sardines (Omega 3-rich foods) - We’ve all heard about the benefits of fatty fish, but how can omega-3s improve immune function? Through their effects on cell membranes, including white blood cells. Every cell in the body needs homeostasis—a constant internal environment. And a healthy cell membrane, the wall between the internal cell and the outside, is key. Without this membrane, cells lose their ability to hold water and vital nutrients, as well as the ability to communicate.

Cell membranes are composed chiefly of fatty acids derived from the diet, so good fats in our everyday diets are important. Do not be afraid of canned seafood to fulfill this dietary need because it is available year-round and always wild caught. Try my recipe for Seafood-stuffed avocados in my book.

Spicy peppers, horseradish and wasabi (Capsaicin/Spicy foods) - That burn that runs through your nose and makes you want to good-cry is a good thing. It’s nature’s super immune booster, and the active ingredient is capsaicin. Capsaicin has been widely studied for its pain-relieving effects, its cardiovascular benefits, and its ability to prevent ulcers. Capsaicin also effectively opens and drains congested nasal passages in addition to boosting the immune system making it a great natural cold and flu remedy.

In addition to its high capsaicin content, cayenne peppers are also an excellent source of vitamin A, through its concentration of provitamin A carotenoids including beta-carotene - so the benefits are immense, if you can take the burn! Start slowly and build your tolerance from there. If you stock your spice cabinet, it will take you places both health wise and on the taste spectrum.

www.edibleorangecounty.com

Spring 2021

25

Orange County Farmers’ Markets

ORANGE COUNTY

FARMERS’ MARKETS

ANAHEIM Downtown Center St. Promenade and Lemon St. Thursdays 11am – 4pm Kaiser Permanente Certified Farmers Market 3430 E. La Palma Friday 9am -2pm Kaiser Permanente Farmers’ Market Lakeview and Riverdale Fridays 10am – 2pm BREA Brea Blvd. and Birch St. Tuesdays 4pm – 8pm BUENA PARK Corner of La Palma and Stanton Sears Parking Lot Saturdays 9am – 2pm Local Harvest Farmers Market Corner of La Palma & Stanton Saturday 9am – 2pm CORONA DEL MAR Corona Del Mar Certified Farmers Market Margarite & Pacific Coast Hwy Saturday 9am – 1pm COSTA MESA Orange County Fairgrounds 88 Fair Dr. Thursdays 9am – 1pm (rain or shine) SOCO Farmers Market 3315 Hyland Ave (South Coast Collection’s Central Lot) Saturday 9am – 2pm DANA POINT Pacific Coast Hwy. and Golden Lantern South Saturdays 9am – 1pm

FOOTHILL RANCH 26612 Towne Center Dr. Parking lot of Food Festival Thursday 3pm – 7pm FULLERTON 801 W. Valencia Dr. Wednesdays 8 am – 1:30 pm Wilshire & Pomona Thursdays Apr–Oct: 4pm – 8:3 pm GARDEN GROVE Local Harvest Certified Farmers Market Main and Garden Grove Blvd.

Sunday 9am – 2pm HUNTINGTON BEACH Huntington Beach Mercada Farms Market S.W. Corner of Warner Ave & Gothard Ave. Ocean View High School Saturday 9am – 1pm Huntington Beach Certified Farmers Market Main St between Pacific Coast Hwy & Orange St. Tuesday 5pm – 9pm Local Harvest Certified Farmers Market Pacific Coast Hwy and Anderson Saturday 9am – 2pm Pier Plaza Main St. and Pacific Coast Hwy. (next to the pier) Fridays 1pm – 5pm (rain or shine)

The Great Park in Irvine Certified Farmers Market Marine Way off Sand Canyon Rd Sunday 10am – 2pm Kaiser Permanente Certified Farmers Market Sand Canyon Rd and Alton Parkway Wednesday 9am – 1pm

NEWPORT BEACH Newport Beach Certified Farmers Market Lido Marina Village Sunday 9am – 2pm OLD TOWNE ORANGE 145 S. Lemon St. Thursday 2pm – 6pm

Marine Way off Sand Canyon Sundays 10am – 2pm (rain or shine)

Orange Home Grown Certified Farmers Market 304 N. Cypress St. Saturday 9am – 1pm

LADERA RANCH Ladera Ranch Town Green 28801 Sienna Pkwy.

Saturdays 8am – 1pm

ORANGE 1500 E. Village Way btw Katella and Lincoln on Tustin St. Thursdays 9am – 1pm (rain or shine)

LAGUNA HILLS

PLACENTIA Downtown at corner of Bradford and Santa Fe Ave. Saturdays 9am – 1 pm

THE GREAT PARK IN IRVINE

Laguna Hills Mall Parking Lot I-5 and El Toro Rd. Fridays 9am – 1pm (rain or shine) LAGUNA BEACH Lumberyard Parking Lot Next to City Hall Saturdays 8am – noon Jul–Aug: 8am – 11am (rain or shine) LAGUNA NIGUEL Plaza De La Paz Shopping Center Corner of La Paz and Pacific Park Sundays 9am – 1pm (rain or shine)

IRVINE Orange County Great Park Sand Canyon and marine Way Sundays 10am - 2pm

LA PALMA Kaiser Permanente Certified Farmers Market 5 Centerpointe Dr. Every Other Friday 9am – 2pm

IRVINE CENTER Corner of Bridge & Campus Across from UCI Saturday 8am – Noon

MISSION VIEJO 200 Civic Center Dr. City Hall Parking Lot Saturday 9am – 1pm

26 Spring 2021

SAN CLEMENTE 200 Block Avenida Del Mar Dr. Sunday 9am – 1pm SAN JUAN CAPISTRANO El Camino Real & Yorba Linda Wednesday October – March 3pm – 6pm April – Sept 3pm – 7pm SEAL BEACH 13960 Seal Beach Blvd.

Thursdays 1pm – 6pm TUSTIN Corner of El Camino Real and 3rd St. Wednesdays 9am – 1pm (rain or shine) YORBA LINDA Main St. and Imperial Hwy. Saturdays 9am – 1pm www.edibleorangecounty.com

OUR ADVERTISERS CREATIVE BY DESIGN (P. 7) 951.226.5617 creativebydesign.net Our creative professionals have over 45 years of hands on experience on the client and agency side. Our knowledge of marketing & design from both sides of the desk, allows us to know what is a fad, what works and what will work for the client and not just us. Our integrated approach incorporates strategy, planning, creative and media to determine what will work for you, we then develop a plan to meet your goals, be they short or long term. Let our years of experience and holistic approach help guide you and your business to get the results you are looking for from your advertising and marketing efforts.

EAT CLEANER (Inside Front Cover, P. 1) Info@eatcleaner.com www.eatcleaner.com Protect and preserve your family’s food with EAT CLEANER, the award-winning line of all natural food wash a + wipes that remove wax, pesticide, residue and bacteria that can cause food borne illness. EAT CLEANER is an Orange County-based company.

TERRA FURNITURE (P. 3) Tel: (626) 912-8523 Email: info@terrafurniture.com www.terrafurniture.com The founders of Terra have been in business for over four decades each. They founded Terra Furniture with the same mission it operates by today. Build the best casual furniture and accessories and back it all with the sincere promise of satisfaction.

TUSCAN VILLAGE BACK COVER Tel: 830-693-0424 info@tuscanvillage.com www.Tuscanvillage.com Tuscan Village is Texas’ premier community for active adults 55+. Located outside of Austin, in beautiful Texas Hill Country, Tuscan Village features everything you need for the perfect lock and leave lifestyle. Located in Horseshoe Bay, a renowned golf and lake destination, Tuscan Village is perfect as an everyday retreat or home away from home.

KUTT’N KINGS (P.5) 951.208.3057 kuttnkings.com Kutt’n Kings is a Gentleman’s Barbershop located in the historic Grand Circle of Corona. Come in for a traditional hot towel shave and experience the difference of private, personal service. A single-chair shop offering fades, tapers and combovers as well as beard service and special cuts or designs. The owner and sole proprietor, Leo Mabon, has been cutting hair for over 35 years and takes pride in offering top-notch service to every client. At Kutt’n Kings, it’s not just a haircut, it’s an experience. Book appointments online at kuttnkings.com.

28 Spring 2021

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Cheers to The Good Life!

55+ LOCK & LEAVE LIVING IN THE TEXAS HILL COUNTRY

Tuscan Village is Texas’ premier community for active adults 55+. Located outside of Austin in beautiful Texas Hill Country, Tuscan Village features everything you need for the perfect lock and leave lifestyle. Located in Horseshoe Bay, a renowned golf and lake destination, Tuscan Village is perfect as an everyday retreat or home away from home.

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