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Practice your Party with

Nourish Snacks

Bavarian-style slaw How to reduce sugar

Recipes on pages 4, 16 & 17

C OM P L I M E N TA R Y

JANUARY 2018

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Edition of Taste for Life

®

What’s the best herbal tea?

Football Season Snacks

12/7/17 10:39 AM

[ nutrition plus ] Vitamin

vitamin C

Vitamin C is a highly effective antioxidant that may regenerate other antioxidants (such as vitamin E). It protects DNA and RNA from free-radical damage. Also known as ascorbic acid, this vitamin is essential for the synthesis of collagen—a structural component of blood vessels, bones, ligaments, skin, and tendons. Vitamin C even plays an important role in the synthesis of brain neurotransmitters, which affect mood. Results of one study suggest that vitamin C might be used therapeutically in the prevention or reduction of anxiety. Research also suggests vitamin C is involved in the metabolism of cholesterol and may positively affect cardiovascular health. Often recommended for the common cold, vitamin C has been found to shorten the duration of cold symptoms.

Do you need a supplement?

A water-soluble vitamin that’s easily damaged or destroyed, vitamin C cannot be produced in the human body. Research shows that high doses of C may protect against cataracts as well as lead toxicity. Daily supplementation with 500 milligrams (mg) of vitamin C can improve blood vessel dilation. ● SELECTED SOURCES “Effects of Oral Vitamin C Supplementation on Anxiety in Students: A Double-Blind, Randomized, Placebo-Controlled Trial” by I.J. de Oliveira et al., Pak J Biol Sci, 1/15 • “Examining the Evidence for the Use of Vitamin C in . . . the Common Cold”

by K.A. Heimer et al., J Am Acad Nurse Pract, 5/09 • “Vitamin C,” Linus Pauling Institute, www.lpi.OregonState.edu, 1/14/14 • “Vitamin C,” National Institutes of Health, https://ods.od.nih.gov/factsheets/VitaminC, 2/11/16

2 J A N U A R Y

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FOOD SOURCES

SERVING

VITAMIN C (MG)

Kiwifruit, gold

1 fruit (86 grams)

91

Strawberries

1 cup, whole

85

Orange

1 medium

70

Grapefruit juice

¾ cup (6 ounces)

62-70

Broccoli

K cup, cooked

51

RECOMMENDED DIETARY ALLOWANCE (RDA) LIFE STAGE

AGE

MALES (MG/DAY)

FEMALES (MG/DAY)

Children

1 to 3 years

15

15

4 to 8 years

25

25

9 to 13 years

45

45

Adolescents

14 to 18 years

75

65

Adults

19 and up

90

75

2018

11/28/17 12:26 PM

[ contents ]

january 6 health front Certain foods may control RA • Mushrooms may slow aging process • Nuts boost cognition, memory • More

10 sugar strategies Try these tips for cutting back on added sugars.

14 in balance Discover the health benefits of herbal tea.

18 comfort food Indulge in healthy versions of your favorite dishes.

22 let’s get cooking Learn how to prepare grains and legumes.

6 23 featured recipe MEDITERRANEAN QUINOA SALAD

26 quick tips Beautiful hair and skin.

30 inspiration 31 market gourmet Bavarian Slaw

31 © BLM PHOTOGRAPHY Products advertised or mentioned in this magazine may not be available in all locations.

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CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace EDITORIAL ASSISTANT

Kelli Ann Wilson ART DIRECTOR

Michelle Knapp GRAPHIC DESIGNER

Ronna Rajaniemi CUSTOM GRAPHICS MANAGER

Donna Sweeney BUSINESS DEVELOPMENT DIRECTOR

Amy Pierce

Minnesota is thrilled to be hosting the upcoming Super Bowl, and even the healthiest of snackers are all about game day gatherings.

We are excited to offer you a variety of delicious and nourishing snack foods for you to practice your party. Look for recipes and snackables throughout this issue tagged with our ‘GAME ON!’ logo, and check out many other game day favorites at https://lundsandbyerlys.com/GameOn

CUSTOMER SERVICE

800-677-8847 customerservice@tasteforlife.com CLIENT SERVICES DIRECTOR – RETAIL

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Shannon Dunn-Delgado, 415-382-1665 GROUP BRAND PROMOTIONS DIRECTOR

Bob Mucci, 978-255-2062

Snack Attack

EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Northern Lights Kale Crisps

Anna Johnston anna.johnston@tasteforlife.com FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

INGREDIENTS: 1 2 2 2

lb. curly kale, dry Tbsp California Olive Ranch Olive Oil tsp Lunds & Byerlys Seasoning Northern Lights Tbsp Bragg’s Nutritional Yeast

30 min prep time

TO PREPARE:

5

servings

Preheat oven to 375°F. Remove ribs from kale and tear into chip-size pieces (approximately 2 x 1 inches).

In 2 batches, toss kale with oil in a large bowl and work oil into each kale leaf by gently tossing and turning the kale with both hands. Sprinkle the nutritional yeast and Northern Lights seasoning onto the kale, tossing and turning to coat the leaves as evenly as possible.

Spread the kale crisps on two 12 x 18 rimmed baking sheets. Bake, gently turning kale, distributing evenly on sheets and rotating sheets a couple times through cooking time, until crisp, about 20–25 minutes. Let cool on sheets.

Optional: Sprinkle chips with paprika for a touch of red.

4

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034 Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom.

Information appearing in this magazine may not be reproduced in whole or in part without express permission of the publisher.

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

Printed in the US on partially recycled paper.

For more health and wellness resources visit

A NOTE ON RECIPES

Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques.

They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: ★★★★★ Extraordinary (50 percent or better), ★★★★ Top source, ★★★ Excellent source, ★★ Good source, ★ Fair source

JANUARY 2018

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HUGE DEALS Enjoy our Buyers’ Best Deals!

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JANUARY 2018

5

12/12/17 10:53 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

diet may help control RA

Diet can play a significant role in controlling the symptoms and progression of rheumatoid arthritis (RA). A new study in the journal Frontiers in Nutrition lists blueberries, ginger, olive oil, and green tea among the beneficial foods.

RA causes pain, swelling, and stiffness in the joints. The authors of the study determined that certain foods can help reduce inflammation brought on by the disease.

They specified dried plums, pomegranates, whole grains, and turmeric, among others.

“Regular consumption of specific dietary fibers, vegetables, fruits, and spices, as well as the elimination of components that cause inflammation and damage, can help patients manage the effects of rheumatoid arthritis,” said researcher Bhawna Gupta, PhD. “Incorporating probiotics into the diet can also reduce the progression and symptoms of this disease.” Yogurt, kefir, and sauerkraut are rich in probiotic bacteria.

SELECTED SOURCES “Managing Rheumatoid Arthritis with Dietary Interventions” by K. Shweta et al., Front Nutr, 11/8/17 • “Study Lists Foods for Fighting Rheumatoid Arthritis Symptoms and Progression,” Frontiers, 11/8/17

brain boosters Nutrients in nuts help strengthen cognition, memory, and other key functions of the brain, according to a new study. Pistachios, for example, were found to improve information retention, learning, and perception, while peanuts boosted immunity, natural healing, and deep sleep.

Previous studies have shown that eating nuts can protect the heart, fight cancer, reduce inflammation, and slow the aging process. “Nuts are as good for your brain as they are for the rest of your body,” said researcher Lee Berk, PhD. Dr. Berk and his team credited nuts’ high antioxidant levels for many of the benefits.

The levels were highest in walnuts.

We tend to associate food allergies with childhood, but a new study revealed that nearly half of all food-allergic adults reported at least one onset in adulthood. “We also saw that, as with children, the incidence of food allergies in adults is rising across all ethnic groups,” said researcher Ruchi Gupta, MD. The most common food allergy among adults is to shellfish.

SELECTED SOURCES “Nuts and Brain Health . . .” by L. Berk et al., FASEB Journal, 4/17 • “Study Finds Consuming Nuts Strengthens Brainwave Function,” Loma Linda University Adventist Sciences Center, 11/15/17

SOURCE “Almost Half of Food Allergies in Adults Appear in Adulthood,” American College of Allergy, Asthma, and Immunology, 10/27/17

6 J A N U A R Y

Did You Know?

2018

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mushrooms on the double

Mushrooms offer a double boost of nutrients that may slow the aging process, according to researchers from Penn State University. The antioxidants ergothioneine and glutathione appear to help protect against oxidative stress, which occurs when the body uses food to produce energy.

“What we found is that, without a doubt, mushrooms are the highest dietary source of these two antioxidants . . . and that some types are really packed with both of them,” said researcher Robert Beelman, PhD. Porcini mushrooms ranked highest for content of the two antioxidants. White button mushrooms and other common types had smaller amounts of the substances, but more than most foods.

Dr. Bellman noted that countries that have more ergothioneine in the diets have lower incidences of neurogenerative diseases (such as Parkinson’s and Alzheimer’s) compared to the United States, where intake is low.

SELECTED SOURCES “Mushrooms Are Full of Antioxidants That May Have Antiaging Potential,” Penn State University, 11/9/17 • “Mushrooms: A Rich Source of the Antioxidants Ergothioneine and Glutathione” by M.D. Kalaras et al., Food Chemistry, 10/15/17

these foods really curb hunger Hunger pangs can derail a weight-loss program, but the Environmental Nutrition newsletter offers an easy strategy. Eating foods that are rich in fiber, protein, and healthy fats will make you feel fuller longer.

Here are the recommendations: ■ Oatmeal is high in soluble fiber, which slows digestion.

■ Almonds and other nuts offer fat, protein, and fiber.

■ Eggs are high in protein and low in calories.

■ Rye bread tends to be more satisfying than other breads, perhaps because it is high in fiber.

■ Greek yogurt is rich in casein protein, which slows digestion.

■ Beans offer a fullness boost and plenty of nutrients.

■ Avocados lower the desire to overeat by providing healthy monounsaturated fat.

■ Salmon is loaded with protein and omega-3 fatty acids.

SOURCE “Top Foods to Boost Satiety,” Environmental Nutrition, 2017

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Skinny Sticks Maple Syrup Skinny Sticks maple syrup is lovingly crafted in Wisconsin. Maple syrup was the original North American natural sweetener, recognized by Native Peoples as a source of nutrition and energy. We all recognize that this sweetener lends itself to many uses and is heavenly on pancackes or oatmeal. What you may not know is that maple syrup is high in manganese and zinc, and has an antioxidant value almost as high as raw carrots!

It is also a source of several vitamins, most notably niacin, B5, B2, folic acid, B6, biotin and vitamin A.

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Santa Cruz Organic Lemonade Yai’s Thai Coconut Curry and Thai Almond Sauce Yai’s Thai makes bold Thai flavors easy to enjoy in everyday meals without compromising a text commitment to clean, healthy ingredients. Our inspiration comes from authentic recipes from our co-founder’s Yai (Thai for “grandma”), mixed with fresh flavors and a bit of American soul to make every dish more exciting. Our Thai Coconut Curries are ready-to-eat blends of our homemade curry pastes, creamy coconut milk, and bold Thai spices — just pour and go! Our Thai Almond Sauce is our take on the classic Thai peanut sauce, and is a delicious addition to any stir-fry, protein, or even salads as a dressing. With Yai’s Thai on hand, home-cooked meals are #neverbland!

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JANUARY 2018

9

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BY TASTE FOR LIFE STAFF

how to cut back

10  J A N U A R Y

2018

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For a substance that tastes so sweet, sugar can have some sour results!

It’s been linked to cancer, cardiovascular disease, fatigue, impaired digestion, inflammation, obesity, and mood swings, to name just a few issues.

If you’re looking to improve your health, cutting back on added sugars is a great place to start.

“When you stop eating sugar, you will gain more energy, a clearer focus, and a healthier life. It will also teach you how to reprogram your taste buds and enjoy highly nutritious foods, ones that your body and mind truly need,” states Summer Rayne Oakes, author of SugarDetoxMe, a new cookbook and guide that describes how the mind and body are affected when sugar is consumed and reveals ways to conquer sugar cravings.

“There are many programs that suggest varying lengths of time for reducing or removing sugar from your diet,” Oakes continues. “Behavioral research, however, shows that the length of time to correct a bad habit varies dramatically from person to person. For most of us, it will take time, perhaps several weeks, months, or even years, and you may need to go back to bat several times before hitting a home run. But once you hit that home run, it will be all the sweeter— and without all the sugar!”

Here are some tips to reduce the amount of sugar in your diet:

Limit or eliminate sugary beverages.

If you drink a lot of soda, energy drinks, fruit drinks, alcohol, or sports drinks, give your body a break from all that sugar by consuming more unsweetened beverages. Try sparkling water, seltzer, or filtered tap water flavored with whole fruits, herbs, or a spritz of fruit juice. Unsweetened teas (herbal, black, or green teas) and coffee are other alternatives. Reduce the amount of fruit juice you drink. Instead of drinking a glass of orange juice every day, for example, try eating a whole orange instead.

Look for ways to reduce sugary foods.

Cut back on ice cream, candies, fruits canned in syrup, sweetened yogurts, flavored milks, and sweetened granolas and cereals. Even salad dressing and tomato sauce can contain a lot of sugar!

Pay attention to what you eat for breakfast. If you consume a lot of sugar first thing in the morning, you set yourself up for an insulin spike, and you’ll be fighting sugar cravings all day. Consider a fruitbased treat for those times you want dessert.

Increase your intake of whole grains.

Try replacing refined carbs such as white bread, white pasta, and white rice with whole-grain options. Try quinoa, pearl barley, beans, and lentils.

Become a sugar sleuth.

A lot of sugar can be tucked away into ordinary packaged foods. Take a closer look at food labels.

If a sugar is listed among the first few ingredients, or if there are several different types of sweeteners listed, chances are the food contains a lot of sugar.

Here are some other names for sugar to be on the lookout for: cane juice, caramel, corn syrup, dextrose, fructose, high-fructose corn syrup, lactose, malt syrup, maltodextrin, mannitol, and maltose.

SELECTED SOURCES “Eating Too Much Added Sugar Increases the Risk of Dying with Heart Disease”

by Julie Corliss, Harvard Heart Letter, 11/30/16 • “The Many Names of Sugar,” American Institute for Cancer Research, www.AICR.org, 2013 • SugarDetoxMe by Summer Rayne Oakes ($24.95, Sterling Epicure, 2017)

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Bellucci Extra Virgin Olive Oil A drizzle, a pour, or a dip of Bellucci 100% Italian Extra Virgin Olive Oil and you’re off on a fresh, flavorful adventure in the Italian sun.

The cultivation practices on their small family farms are shepherding the spirit of the Italian countryside into the future intact.

With the Bellucci App, you can locate the origin of your bottle in rural Italy and follow a step-by-step tasting guide. It’s an opportunity to savor the regional and seasonal qualities that come from staying true to their Italian roots.

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Master Cleanse Recipe

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[ in balance ]

BY JESSICA RICARD

herbal teas warm and rejuvenating

During the cold winter months, there’s nothing better than curling up on the couch with a good book and a warm cup of herbal tea.

In addition to their comforting properties, herbal teas activate your senses and infuse you with nourishment. And they’re free of caffeine.

The medicinal benefits of herbal teas have been known for generations. Here are some favorite teas and their benefits to consider next time you hear the tea kettle whistle. ● SELECTED SOURCES The ABC Clinical Guide to Herbs by Mark Blumenthal ($79.95, Thieme, 2010) • “Chamomile: A Herbal Medicine of the Past with Bright Future” by Janmegai K. Srivastava et al., Mol Med Report, 12/1/10 • “Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-analysis” by R.W. Allen et al., Annals of Family Medicine, 9-10/13 • Herbal Therapy & Supplements by Merrily A. Kuhn and David Winston ($46.95, Wolters Kluwer, 2008) • “Tea and Its Consumption: Benefits and Risks” by K. Hayat et al., Crit Rev Food Sci Nutr, 2015 • “Tea Fact Sheet,” Tea Association of the U.S.A. Inc., www.TeaUSA.com • “Tulsi—Ocimum sanctum: A Herb for All Reasons” by M.M. Cohen, J Ayurveda Integr Med, 10-12/14

14 J A N U A R Y

2018

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Herbal Tea

Flavor

Chamomile

Mild and sweet

Benefits • Calms tension (including PMS anxiety)

Notes Some people are allergic to chamomile.

• Reduces inflammation • Promotes sleep Cinnamon

Warm, sweet, and spicy

• Antibacterial and antifungal • Soothes nausea and indigestion

Large amounts may cause mouth irritation.

• Balances blood sugar

High doses may lead to constipation.

• Relieves joint pain Echinacea

Strong and rooty

• Helps prevent and reduce duration and symptoms of common cold and upper respiratory tract infections

High amounts can cause nausea.

People with allergies to the chamomile and ragweed family should avoid.

• Immune system stimulant Ginger

Robust and spicy

• Digestive aid • Relieves nausea, morning sickness, and motion sickness • Reduces joint inflammation • Relieves cold and flu symptoms

Ginseng

Zingy and rooty

Holy Basil (Tulsi)

Licorice- or fennel-like

Lemony and minty

People with gallstones or on anticoagulant medication should consult a healthcare practitioner before use.

• May enhance immune function, fight cancer, and reduce blood sugar

Avoid if you have a history of hypoglycemia.

• Reduces cognitive impairment

Popular in Ayurvedic medicine to help the body function optimally during times of stress.

• Relieves pain • Lowers blood sugar levels

Lemon Balm

To prevent motion sickness, consume 30 minutes before travel.

• Improves sleep • Eases indigestion

Often paired with valerian to fight insomnia and anxiety.

• Treats cold sores (applied topically) Licorice

Sweet

• Soothes coughs, sore throats, and congestion • Possesses anti-inflammatory and anti-arthritic properties

People with liver or kidney disorders should consult a healthcare practitioner before consuming.

Avoid if pregnant.

• Calms dyspepsia Peppermint

Fresh and crisp

• High in antioxidants • Relieves irritable bowel syndrome • Eases indigestion and bloating

Red Clover

Delicate

• Eases symptoms of PMS and menopause

A tea that combines peppermint with chamomile or lemon balm can help ease headaches, insomnia, and stress.

Women who’ve had breast cancer should avoid this tea.

• Used to treat cancer • May be cardioprotective J A N U A R Y 2 0 1 8 15

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Snack Attack

EVERYTHING SAUCE This sauce is the bomb! It’s great on just about anything savory and makes a delicious spread, dip or sauce.

30 min prep time

TO PREPARE:

makes:

2 N cups INGREDIENTS: 1 M N 1 K 3 1K

Place all ingredients except chives in high power blender (such as a VitaMix).

(2 Tbsp per serving)

cup water cup California Olive Ranch Olive Oil cup lemon juice Tbsp agave cup Lunds & Byerlys Almonds, raw Tbsp Bragg’s Nutritional Yeast Flakes tsp garlic, chopped

2 K O O N N

tsp San-J Tamari tsp Lunds & Byerlys Sea Salt tsp Lunds & Byerlys Cumin tsp Lunds & Byerlys Chili Powder tsp Lunds & Byerlys Coriander tsp Lunds & Byerlys Paprika

Slowly blend for one minute. Turn the dial up to high, and continue to blend for 1–2 minutes or until smooth and creamy.

Store in the refrigerator for up to 2 weeks.

Stir before each use. Super Yummy!!!

Serve with veggies!

Snack Attack

BROCCOLI TOTS A healthier, low carb take on a beloved classic.

INGREDIENTS: 2 2 N K M 2 K K 1

cups Stalbush organic broccoli frozen flowerets each organic eggs, large cup yellow onion cup sharp cheddar cheese cup Panko bread crumbs (can substitute gluten free bread crumbs) Tbsp chopped fresh Italian herbs (basil, oregano, rosemary) tsp sea salt tsp pepper Tbsp olive oil

20 min

prep time (doesn’t include cooking time) makes

24 tots

TO PREPARE:

with broccoli. Add all remaining ingredients and mix well.

Preheat oven to 400°F.

Brush large sheet pan with olive oil. Gather 2–3 tablespoons of the tot mixture and shape into a tot. Place on sheet pan. Bake until golden and crispy on one side, or about 10–12 minutes, then flip tots and bake another 10–12 minutes.

Blanch broccoli in boiling water for 1–2 minutes, just to soften and brighten. Drain well and cool slightly.

In food processor, pulse broccoli to mince, then transfer to a larger bowl. Pulse onion in processor to mince and add to bowl 16

Serve with blue cheese dressing, or organic catsup.

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Snack Attack

SEA SALT AND VINEGAR SMASHED RED POTATOES Our chef’s teen son ate the entire 2 lb batch of these. Need I say more?

INGREDIENTS: 2 1K K 2 1 2 2

lbs. small red potatoes cup white vinegar tsp sea salt Tbsp butter Tbsp olive oil Tbsp white balsamic reduction Tbsp fresh basil, chopped course sea salt, to taste

20 min

prep time (doesn’t include cooking time)

4–6

servings

TO PREPARE: Rinse potatoes. Place in large pot and add vinegar, then add enough water to cover the potatoes by one inch.

Add K teaspoon salt. Bring to boil and cook until very tender, but not falling apart, about 25–30 minutes, depending on the size of potatoes. Drain vinegar water off.

Preheat oven to 450°F. Return potatoes to pot and add butter. Gently stir to melt butter and coat potatoes.

Brush large sheet pan with olive oil. Spread out cooked potatoes on sheet pan. Using the bottom of a flat measuring cup or mug, smash potatoes to K” thickness. Roast in preheated oven until golden brown on bottom, about 15–20 minutes, then flip potatoes and roast another 15–20 minutes.

Remove from oven and drizzle with balsamic reduction.

Sprinkle with chopped basil and course sea salt to taste. Serve warm or cold!

Goes great with ranch dressing, fresh tomato salsa or just as is!

JANUARY 2018

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17

12/8/17 12:04 PM

BY LISA FABIAN

comfort food

healthier takes on your favorites

© BLM PHOTOGRAPHY

18 J A N U A R Y

2018

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12/12/17 9:51 AM

When winter’s weather is cold and blustery, a dinner salad is probably not going to cut it if what you really want is a warming and hearty meal. Fortunately, comfort foods don’t need to be completely unhealthy. These filling dishes are satisfying, as well as being more nutritional versions of some classic favorites.

Tilapia Tacos From One Sheet Eats by the Editors of Oxmoor House ($19.99, Oxmoor House, 2017)

K c sliced green onions, divided N c chopped fresh cilantro, plus more for garnish (optional), divided 3 Tbsp canola mayonnaise 3 Tbsp sour cream 1 tsp grated lime rind 1K tsp fresh lime juice Salt

30 min prep time

1 garlic clove, minced 1 tsp ground cumin

serves 4

1 tsp ground coriander

Broccoli Mac ’n’ Cheese From the TasteforLife test kitchen

2 garlic cloves, minced 2 c low-sodium chicken broth

From Italian Moms by Elisa Costantini ($29.95, Sterling Epicure, 2017)

V tsp garlic powder

N tsp ground red pepper 1K lb tilapia fillets (4 to 6 fillets)

1 lb bag of red kidney beans

8 (6-inch) corn tortillas

4 carrots, chopped

10 oz your favorite uncooked pasta 1 Tbsp oil

Minestrone

K tsp Spanish smoked paprika

35 min

2 c angel hair slaw

1 bunch of celery, chopped

1 c chopped tomatoes

2 potatoes, peeled and cubed

prep time

4 onions, chopped (set aside 1 for later)

serves 6

2 lb of escarole, chopped

1 c low-fat milk 1N c butternut squash pureé, fresh or frozen (thawed) 3 c chopped fresh broccoli florets

1 lb ditalini pasta 1 c olive oil 5 large tomatoes, peeled and chopped

2 hrs

prep time serves 8

Salt and freshly ground black pepper to taste

K tsp salt

1. Rinse beans in a strainer under cold water.

N tsp black pepper

Fill a 6–8 quart stockpot with water and place over medium-high heat.

1N c shredded sharp Cheddar cheese

1. Prepare pasta according to package directions. Drain and set aside.

2. Heat oil in a large skillet over medium heat. Add garlic and sauté for about 1 minute. Add broth, milk, and squash pureé. Bring mixture to a simmer over high heat, stirring frequently.

3. Add broccoli, reduce heat to medium, and cook for 3 to 5 minutes, until sauce has thickened and broccoli is fork tender.

4. Add cooked pasta, salt, pepper, and cheese to skillet and stir to combine. Serve.

Per serving: 341 Calories, 17 g Protein, 46 g Carbohydrates, 2 g Fiber, 12 g Total fat (5 g sat), 407 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Phosphorus, ★★ Vitamin A, B1 (thiamine), B3 (niacin), Calcium, Magnesium, ★ Vitamin B2 (riboflavin), B6, Iron, Potassium, Zinc

2. Add beans, carrots, celery, potatoes, 3 of the chopped onions, and escarole and allow to boil for at least 1 hour. The beans should be tender, and you will notice that they start to break apart. Reduce heat to medium low.

3. Once beans are cooked, prepare pasta.

In a separate stockpot, bring enough water to cook pasta in to a boil. Cook pasta until al dente. Drain pasta and add it to pot with beans and vegetables.

4. In a medium sauté pan, heat oil. Cook tomatoes and additional onion for 10–15 minutes and then add to pot that has pasta, beans, and vegetables. Season with salt and pepper. Simmer everything together for an additional 10 minutes. Stir and ladle into bowls to serve.

Per serving: 754 Calories, 24 g Protein, 103 g Carbohydrates, 18 g Fiber, 29 g Total fat (4 g sat), 205 mg Sodium, ★★★★★ Vitamin C, Phosphorus, Potassium, ★★★★ Vitamin K, ★★★ Vitamin A, B1 (thiamine), B6, Iron, Magnesium, ★★ Vitamin E, Zinc, ★ Vitamin B2 (riboflavin), B3 (niacin), Calcium

K c sliced red onion 8 lime wedges (from 2 limes)

1. Preheat oven to 425°.

2. Combine N cup each of green onion and cilantro, the mayonnaise, sour cream, lime rind, lime juice, K teaspoon of salt, and garlic in a small bowl; stir well. Cover and chill until ready to serve.

3. Combine cumin, coriander, paprika, red pepper, garlic powder, and V teaspoon of salt in a small bowl; sprinkle spice mixture over both sides of fillets. Place fillets on a baking sheet coated with cooking spray.

4. Bake at 425° until fish flakes easily when tested with a fork, about 9 to 10 minutes.

Cool slightly. Place fish in a large bowl; break into pieces with a fork.

5. Warm tortillas according to package directions. Place 2 tortillas on each of 4 plates. Evenly divide slaw and fish among tortillas. Top each tortilla with tomatoes, red onion, remaining green onions, and lime-mayonnaise mixture. Garnish with cilantro, if desired. Serve with lime wedges.

Kitchen Note: For even easier prep, make the lime mayonnaise ahead of time and store it in an airtight container in the refrigerator until ready to use, up to two days.

Per serving: 406 Calories, 39 g Protein, 33 g Carbohydrates, 7 g Fiber, 15 g Total fat (3 g sat), 489 mg Sodium, ★★★★★ Vitamin C, K, Phosphorus, ★★★★ Vitamin B3 (niacin), B12, ★★ Vitamin B6, Magnesium, Potassium, ★ Vitamin B1 (thiamine), B2 (riboflavin), Calcium, Iron, Zinc

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12/1/17 10:59 AM

BE

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11/27/17 4:02 PM

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12/12/17 1:41 PM

[ let’s get cooking ]

BY EVA MILOTTE

grains & legumes in the kitchen

Grains and legumes are nutritional powerhouses.

When combined, they offer a complete and economical source of protein—perfect for vegetarians and those looking to eat less meat.

Bean Me Up! The most common variety of legumes is beans. Canned are convenient, but when preparing a large amount you may want to buy dried beans and cook them yourself.

The first thing to do when cooking dried beans is to spread them out on a sheet pan. Because beans are minimally processed, you will need to remove any stones, dirt clumps, or broken beans.

Next rinse and drain the beans in a colander. Add them to a large bowl with water (about three times as much water as beans) and soak overnight in the fridge.

After an overnight soak, place beans in a pot with their soaking water. Top with additional water, if necessary, so beans are covered by one inch of water. Add desired flavorings (bay leaves, fresh garlic, or fresh herbs like sage or rosemary), turn on the heat, and cook the beans until tender.

Aside from pulling a bean out of the cooking pot and tasting it, there’s 22 J A N U A R Y

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another method for telling when beans are done: Take one out and squeeze it between your thumb and forefinger. If the interior flesh is velvety smooth, it’s done. If it’s coarse and grainy, it needs more time. Keep in mind that old beans may require longer cooking times.

Never add salt or anything acidic (lemon juice, vinegar) when the beans are first being cooked. These ingredients can prevent them from becoming tender. A pinch of baking soda in the cooking water can help eliminate acidity, particularly if you have hard water. When the beans are fully cooked, feel free to add salt and acidic flavors.

For a healthy and easy bean dish, consider serving them in their seasoned cooking liquid along with a splash of olive oil and a sprinkle of fresh herbs.

Great Grains Common grains include oats, rye, wheat, and barley. But there’s also great interest in gluten-free grains like rice, amaranth, quinoa, buckwheat, millet, sorghum, and wild rice. Amaranth, millet, quinoa, and buckwheat are technically seeds and wild rice is an aquatic grass, but these foods— with their grain-like qualities—are included in the grains group.

Since grains are cleaned when they’re milled, it’s not necessary to pick through them as with beans. But since some grains have a natural and oftentimes bitter coating, you may wish to rinse them before preparing.

There is no one set formula for cooking grains. Each variety requires its own preparation time so refer to the package instructions. To add flavor to grains, consider replacing cooking water with chicken or vegetable stock, wine, milk, or juice.

Rice Is Nice

When preparing rice, consider coating the rice grains in a fat (butter or oil) beforehand. When the grains are sautéed in a fat before the cooking water is added, it helps prevent them from sticking and clumping together.

Be sure there’s no excess liquid remaining in the pot after cooking rice. If there is, the rice is not done.

Allow rice to sit for a few minutes before serving.

The grains are delicate at this point, and a short sit time will help them firm up.

Perfect Pairings

Grains pair well with beans and legumes. Try matching rice with lentils, quinoa with black beans, or millet with chickpeas.

Legumes and grains also perform well when featured on their own.

Quinoa is the featured grain here, playing a starring role in the following flavorful salad. ● SELECTED SOURCES “Grains and Legumes: Cooking for Great Flavor” by Chef Bill Briwa, Everyday Gourmet: Rediscovering the Lost Art of Cooking, www.TheGreatCourses.com • How to Cook Everything by Mark Bittman ($35, Wiley, 2008)

2018

12/12/17 11:17 AM

Mediterranean Quinoa Salad

30 min

From No Excuses Detox by Megan Gilmore ($19.99, Ten Speed Press, 2017)

2 c quinoa, rinsed and drained

K red onion, chopped

4 c water

1 c loosely packed chopped fresh dill

K c freshly squeezed lemon juice N c extra-virgin olive oil 2 tsp fine sea salt Freshly ground black pepper 1 c minced green onion, white and green parts

1 c loosely packed chopped fresh flat-leaf parsley

prep time

+1 hr

chill time serves 6

1 cucumber, chopped 1 large red bell pepper, chopped 10 to 15 olives, chopped

1. In a saucepan, combine quinoa and water and bring to a boil. Cover and lower heat, cooking until quinoa has absorbed all water, about 15 minutes. Fluff with a fork and allow to cool.

2. In a large bowl, whisk together lemon juice, oil, salt, and a few grinds of pepper. Add cooked quinoa and toss in dressing to coat well. Add green onion, red onion, dill, parsley, cucumber, bell pepper, and olives. Toss well to combine.

3. Allow mixture to marinate in refrigerator for 1 hour before serving. This salad may be served cold or at room temperature. Store leftovers in an airtight container in the refrigerator for up to 4 days.

Per serving: 330 Calories, 10 g Protein, 45 g Carbohydrates, 6 g Fiber, 13 g Total fat (2 g sat), 513 mg Sodium, ★★★★★ Vitamin C, K, ★★★★ Phosphorus, ★★★ Magnesium, ★★ Vitamin B6, Iron, ★ Vitamin A, B1 (thiamine), B2 (riboflavin), E, Potassium, Zinc

© BLM PHOTOGRAPHY

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RXBAR Protein Bar Caddies One look at an RX Bar wrapper, and you will get the picture. The core ingredients for each bar are front and center there — and each of them has a purpose. Egg whites for protein. Dates to bind. Nuts for texture. These are protein bars, yes — but they are just good, clean food with 100 percent natural flavors. What you see is what you eat.

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JANUARY 2018

25

12/7/17 4:34 PM

[ quick tips ]

BY KARIM ORANGE

nutrients for beauty keep hair and skin looking their best

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2018

12/7/17 12:21 PM

Vitamins are important for achieving a healthy glow that radiates from the inside out. You are what you eat! Eating healthy foods rich in nutrients and antioxidants will reflect a beautiful you in the mirror.

Here are some specific vitamins and the roles they play in beauty from the inside out.

• Vitamin A: Great for skin overall, but especially if dark spots are your issue. An intake of vitamin A in your diet goes a long way toward antiaging. Vitamin A–rich foods include sweet potatoes, dark green, leafy veggies, carrots, dried apricots, and butternut squash. If you choose to supplement your diet with vitamin A, the US Food and Drug Administration recommends a daily value for adults of 5,000 IU. • B Complex: B vitamins work together and include niacin, thiamine, folate, riboflavin, B6, B12, biotin, and pantothenic acid. A deficiency can produce rashes, uneven complexion, wrinkles, dry skin, and cracked lips. B complex– rich foods include avocados, nuts, chicken, fish, eggs, bananas, lentils, and dark green, leafy veggies. Niacin (B3) reduces redness, helps clear up acne, and increases hydration. This is a great nutrient for a variety of skin issues, including dry skin and rosacea. Tuna and chicken are packed with B3.

Other great sources are parsley, cantaloupe, and kale.

• Vitamin C: This is a skin superhero! It is a powerful antioxidant that helps the body produce collagen. Collagen is a key factor in beauty and anti-aging.

It is the glue that holds the skin together. Collagen production begins to decline after age 25, so it needs all the help it can get. Vitamin C can be found in citrus fruit, cauliflower, and red bell peppers.

• Vitamin D: Sometimes called the sunshine vitamin, it is produced when you are in the sun. Symptoms of eczema and psoriasis have been known to respond well to a daily dose of D. Acne also responds to vitamin D absorption by decreasing oil production in skin cells.

• Vitamin E: This antioxidant helps the body reduce the effects of the harmful rays of the sun. It is also an anti-inflammatory that helps with healing wounds and improving dry skin. Consider adding almonds, Swiss chard, kale, and avocado to your diet to get your fill of this important nutrient.

• Vitamin K: Used to clot blood, K is an antioxidant that helps combat free radicals (a major cause of aging). Vitamin K helps reduce redness and heal bruised skin. Foods rich in K include kale, broccoli, cabbage, and natto (fermented soy).

• Water: While not a vitamin, water helps your body function properly and can enhance the absorption of vitamins. Aim for at least eight glasses daily. ● SELECTED SOURCES “5 Best Vitamins for Beautiful Skin,” www.Prevention.com, 12/11/13 • “Eczema,” www.VitaminDCouncil.org • “Skin Protection Effects of Vitamin E” by Robert Goldfaden and Gary Goldfaden, www.LifeExtension.com, 8/12 • “Vitamin A,” National Institutes of Health, www.ods.od.nih.gov, 6/5/13 • “Vitamin C and Skin Health,” Linus Pauling Institute Micronutrient Information Center, Oregon State University, http://lpi.OregonState.edu • “Vitamin D and the Skin . . .”

by W.Z. Mostafa and R.A. Hegazy, J Adv Res, 11/15

Beauty Basics If you cannot give your skin all the anti-aging nutrients it needs through diet, consider taking a multivitamin/mineral. When choosing topical products for your skin, choose products and brands that contain the same ingredients as skin-friendly foods.

For example, if you’re trying to combat dark spots, pick a cream enriched with vitamin A. If your skin is dry, try a vitamin E oil. With proper diet and skin care, you are on the path to a healthy glow!

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12/8/17 8:38 AM

BY LILI HANFT

Every January, would-be fitness buffs flock to the gyms, but soon the initial enthusiasm fades, daily stressors reassert themselves, and making time for physical activity takes a back seat.

Are you determined that this is the year you will stick to your exercise goals? Here are 12 strategies to keep motivation going long after holiday indulgences are a distant memory.

1. Make It Attainable

3. Think Outside the Gym

5. Make a Plan

Consult with your doctor or a personal trainer to set realistic goals. The more successful you are with your fitness program, the more you’ll want to stay with it.

It isn’t necessary to work out in a gym to get fit. Whether you try dancing, take to the hills for a hike, practice yoga with an online video, or simply get up from your desk and move around more often, think­ ing outside the gym can be a great way to counter the exercise doldrums.

Treat your workout just as you would an important meeting on your calendar. Plan ahead and lay out your workout gear in advance to make keeping your exercise appointment easier.

4. Join a Group

6. Mix It Up

Look for Meetups in your area that focus on physical activity (tennis, golfing, etc.), or sign up for a membership at your local yoga studio or gym. The group atmos­ phere and social interaction may well be what it takes to keep you coming back.

If your exercise regimen usually consists of cardio, switch things up and try weight training. Adding variety to your workouts staves off boredom and promotes overall fitness.

2. Grab a Partner Rather than going it alone, consider teaming up with a friend who is also interested in getting fit. You can motivate each other, and on days when you aren’t feeling enthusiastic, knowing your buddy is expecting you at the gym or in the park can help keep you accountable.

SELECTED SOURCES “Experiencing the Temporally Extended Self: Initial Support for the Role of Affective States, Vivid Mental Imagery, and Future Self-Continuity in the Prediction of Academic Procrastination” by E.C. Blouin-Hudon and T.A. Pychyl, Elsevier, www.ScienceDirect.com, 11/15 • “How 9 Health Experts Stick to Their Resolutions” by Locke Hughes, www.WebMD.com

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12/11/17 1:44 PM

7. Get Inspired

9. Track Your Progress

11. Remember Your Why

Follow social media accounts and blogs that inspire you to pursue health and fitness.

Seeing the success of others will encourage you to continue on your fitness journey.

Record quantifiable measurements of your progress, such as reps completed or steps walked. One study found that exercise app users were more likely to exercise in their leisure time than those who did not track their progress.

Do you want to have more energy to play with your kids? Feel more confident in your clothes? Be able to explore the great outdoors? Whatever your goal, remembering why you made the commitment to exercise will motivate you to stay the course.

8. Go Hi-Tech

10. Eat for Your Health

12. Reassess Your Goals

Apps and fitness trackers (such as the popular Fitbit) enable you to track your progress, and you can further increase your motivation by competing with friends and family.

If your interest in fitness wanes, try adding new, healthful foods to your meals. As you eat more nutritious food (and crowd out the junk), you will be able to avoid the lethargy caused by unstable blood sugar and have more energy for your workout.

Periodically take stock of your progress. As you achieve your fitness goals, set new ones. If you realize some goals were unrealistic, modify them. ●

SELECTED SOURCES, CONT. “How to Stick to Your New Year’s Resolutions—Five Tips from a Health Psychologist” by Fuschia Sirois, www.Newsweek.com, 1/20/17 • “Making Your New Year’s Resolution Stick,” American Psychological Association, www.APA.org • “Mobile Exercise Apps and Increased Leisure Time Exercise Activity: A Moderated Mediation Analysis of the Role of Self-Efficacy and Barriers” by L. Litman et al., J Med Internet Res, 8/14/15

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[ living healthy ] Quote

If you can

imagine it, you can achieve it; if you can

dream it,

you can become it.

—William Arthur Ward 30 J A N U A R Y

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2018

12/11/17 10:03 AM

[ market gourmet ] Recipe

Bavarian Slaw From Anti-Inflammatory Foods and Recipes by Beverly Lynn Bennett ($17.95, Book Publishing Company, 2017)

2 Tbsp maple syrup 2 Tbsp cider vinegar 2 Tbsp whole-grain or stone-ground mustard K tsp caraway seeds K tsp celery seeds K tsp sea salt N tsp freshly ground black pepper 8 oz Brussels sprouts, shredded 2 c shredded red cabbage, lightly packed 1K c shredded savoy or green cabbage, lightly packed 1 c shredded carrots, lightly packed L c thinly sliced green onions N c chopped fresh parsley, lightly packed 1K Tbsp poppy or chia seeds

1. To make the dressing, put maple syrup, vinegar, mustard, caraway seeds, celery seeds, salt, and pepper in a small bowl and whisk to combine.

2. To make the slaw, put Brussels sprouts, red cabbage, savoy cabbage, carrots, green onions, and parsley in a large bowl and toss gently to combine.

3. Pour dressing over vegetable mixture. Sprinkle poppy seeds over top and toss gently until evenly distributed.

4. Let sit for 10 minutes before serving to allow Brussels sprouts and cabbage to wilt slightly.

35 min prep time serves 4

Kitchen Note: Once maligned, Brussels sprouts have now become quite the rage. Their flavor complements their cruciferous cousins in this slaw, which is coated with a Bavarianstyle sweet-and-sour dressing. Use a food processor fitted with a thin slicing blade to quickly shred the Brussels sprouts. Note that shredded Brussels sprouts are sold in packages at many grocery stores; using them will make preparing this slaw even easier.

Per serving: 100 Calories, 4 g Protein, 18 g Carbohydrates, 4 g Fiber, 3 g Total fat, 347 mg Sodium, ★★★★★ Vitamin C, K, ★★★ Vitamin A, ★ Vitamin B1 (thiamine), B2 (riboflavin), B6, Calcium, Iron, Magnesium, Phosphorus, Potassium

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Donkey Tortilla Chips and Salsa Donkey Chips are authentic style tortilla chips made using a generations-old recipe. . . handmade and seasoned‚ one batch at a time. Their crunchy, all-natural goodness stands up to hearty salsas‚ thick guacamole and the toughest seven layer dips.

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