Lunds & Byerly's Jan 2021

citrus

season see page 16

One-pot cooking Lifestyle hacks to beat brain fog

R e c i p e o n p a ge 17

COMPLIMENTARY

JANUARY 2021

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Edition of Taste for Life

®

Fiber for weight loss

Mandarin Chia Seed Parfait

12/8/20 9:49 AM

[ nutrition plus ] Vitamin

vitamin C

Vitamin C, also known as L-ascorbic acid, is an essential, water-soluble vitamin found in fruit and vegetables.

Humans, unlike other animals, cannot synthesize vitamin C in their bodies, so it must be obtained through diet or supplementation.

Long before vitamin C was identified and named, sailors realized that bringing citrus fruit on long ship journeys fended off scurvy—a disease caused by vitamin C deficiency and characterized by fatigue, connective tissue weakness, and capillary fragility.

An important antioxidant, vitamin C is capable of regenerating other antioxidants in the body. It also ensures proper immune function, improves 2 J A N U A R Y

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absorption of nonheme iron, controls infection, neutralizes free radicals, and heals wounds.

Despite common practices, taking mega-doses of vitamin C will not cure the common cold. When taking doses upward of 1,000 milligrams, the body reduces its absorption of vitamin C by 50 percent. However, taking at least the recommended dietary allowances of vitamin C may ease cold-related symptoms. ● SELECTED SOURCES “Vitamin C,” Harvard T.H.Chan School of Public Health, www.hsph.harvard.edu, 3/20 • “Vitamin C fact sheet for health professionals,” Office of Dietary Supplements, National Institutes of Health, https://ods.od.nih.gov, 2/27/20

2021

12/7/20 8:05 AM

[ january contents ]

18

20

13

© MEGAN MARLOWE

healthy living

recipes you’ll love

6 health front

5 market gourmet

Top fruit choices • Cough precautions • More

18 quick tips Put the brakes on stress eating.

20 in focus

Toasted Orzo Chicken Soup

12 one-pot meals Warm dishes for winter with less cleanup!

26 let’s get cooking Learn to make broths at home.

Foods for healthy vision.

22 sharpen your mind Lifestyle hacks to help you beat brain fog.

28 healthy strategies Fiber can help you meet your weight loss goals.

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

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12/5/20 11:01 AM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com

Featured Nourish Recipes Found on page 17

CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace ASSISTANT EDITOR

Kelli Ann Wilson

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Anna Johnston anna.johnston@tasteforlife.com

Citrus Season

Article by Chris Dehart, Produce Category Specialist at Lunds & Byerlys

It may not feel like citrus season with the colder weather and snow covered ground. However, many citrus fruits are at their peak during the winter. Turn to page 16 for unique and delicious citrus favorites.

Special Offer!

Staff Pick!

FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

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); ©2021 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.

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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: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source

2021

12/7/20 9:22 AM

Chicken Soup with Toasted Orzo

[ market gourmet ]

From the Taste for Life test kitchen

Recipe

2 Tbsp olive oil, divided

1 Tbsp unsalted butter

1 c dried orzo

1 lb skinless, boneless chicken breast

Salt

50 min prep time serves 6

3 carrots, peeled and sliced into N-inch slices

2 stalks celery, sliced into N-inch slices

2 cloves garlic, finely chopped

1 (32 oz) container low-sodium chicken broth

L c chopped fresh parsley 1 lemon, sliced

1. Heat 1 tablespoon of the oil and the butter in a large saucepan set over medium heat. Add orzo and stir until toasted, 3 to 5 minutes. Transfer orzo to a plate and set aside.

2. Place chicken in a large saucepan.

Sprinkle with salt. Add enough cold water to pan to cover chicken by 1 inch. Bring to a boil over medium-high heat. Reduce to a simmer over medium-low heat.

Cover and cook until chicken reaches 165°, about 10 to 15 minutes. Remove chicken from liquid and set aside to cool.

3. Heat remaining tablespoon of oil in a large pot. Add carrots and cook for 8 minutes. Add celery and garlic and cook for another 2 minutes. Add broth. Bring mixture to a simmer over medium heat.

4. Meanwhile, tear chicken into bitesize chunks. Add chicken to soup. Bring soup to a boil, add orzo, and cook until orzo and vegetables are tender, approximately 7 to 10 minutes.

5. Season to taste with salt. Stir in parsley, garnish with lemon slices, and serve.

Kitchen Note: Toasting the orzo before adding it to the soup gives it a golden color and a nutty taste. The soup may thicken over time. If it does, add additional broth or some water.

Per serving: 258 Calories, 23 g Protein, 20 g Carbohydrates, 2 g Fiber, 10 g Total fat (2 g sat), 308 mg Sodium, HHHHH Vitamin B3 (niacin), B6, K, HHH Vitamin A, Phosphorus, H Vitamin B1 (thiamine), B2 (riboflavin), B12, C, E Potassium, Zinc

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11/30/20 11:01 AM

[ health front ]

NEWS THAT’S GOOD FOR YOU

these fruits are powerful Eating plenty of fruit has been linked to better cardiovascular health and cognition. Mount Sinai nutritionist Fran Grossman, RD, recently listed berries, cherries, oranges, papaya, kiwi fruit, grapes, apples, bananas, and pomegranates as her top choices.

Eating a variety of fruits will provide you with vitamins, fiber, important minerals such as potassium and calcium, and other nutrients.

SOURCE “Give your health a fruit boost,” Focus on Healthy Aging, Icahn School of Medicine at Mount Sinai, 2020

picking berries Berries used to be a seasonal fruit, but most markets now carry them year-round. The University of California, Berkeley, Wellness Letter offers these tips for picking the best: n Color matters. Blueberries should be a deep blue-purple. Strawberries should be bright red with their green caps in place. n Refrigerate berries, but don’t wash them until you’re ready to eat them.

(This will deter spoilage.) n Frozen berries will keep for up to 10 months and are great in smoothies.

SOURCE “Berry basics,” University of California, Berkeley, Wellness Letter, 8/20

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12/3/20 2:03 PM

how far does that cough carry?

Airborne droplets carrying the COVID-19 virus remain in a “cough cloud” for about five to eight seconds before dispersing, according to a new study. The researchers also determined that the volume of the cloud is about seven times larger without a surgical mask, compared to wearing one.

“We found that anything that reduces the distance traveled by the cloud, such as a mask, handkerchief, or coughing into an elbow, should greatly reduce the region over which the droplets disperse upon coughing and therefore the chances of infection,” said researcher Rajneesh Bhardwaj, PhD. SELECTED SOURCES “COVID-19 cough clouds in closed spaces,” American Institute of Physics, 10/20/20 • “Reducing chances of COVID-19 infection by a cough cloud in a closed space” by A. Agrawal and R. Bhardwaj, Physics of Fluids, 10/20/20

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12/7/20 9:29 AM

BY LISA FABIAN

One-Pot

Meals minimum effort, maximum taste A sink full of dishes is no way to end family dinner. After all, who wants to spend the evening cleaning up the kitchen? Try these less-mess recipes for uncomplicated meals.

Creamy Mexican Chicken and Corn Chowder From One Pot Recipes by Ellen Brown ($24.95, Sterling Epicure, 2018)

3 Tbsp unsalted butter

1N lb boneless, skinless chicken thighs, cut into 1-inch cubes

K red bell pepper, seeds and ribs removed, diced

K yellow bell pepper, seeds and ribs removed, diced

1 large onion, diced

2 garlic cloves, minced

30 min prep time serves 6

2 tsp ground cumin

K tsp dried oregano, preferably Mexican oregano

2 medium sweet potatoes, peeled and cut into O-inch dice

2K c low-sodium chicken broth

2 c anned chipotle chilis in adobo sauce, finely chopped

1 Tbsp adobo sauce

1 (15 oz) can cream-style corn

1 c fresh corn kernels (from 2 ears), or substitute frozen kernels

2 c whole milk

Salt and freshly ground black pepper, to taste

3 Tbsp chopped fresh cilantro, for serving (optional)

1. Heat butter in a saucepan over medium-high heat.

Add chicken, and cook for 2 minutes, or until chicken is opaque. Add red and yellow bell peppers and onion.

Cook, stirring frequently, for 2 minutes.

2. Add garlic, cumin, and oregano. Cook, stirring constantly, for 1 minute, or until onion is translucent.

Add sweet potatoes, broth, chipotle chilis, and adobo sauce to saucepan, and stir well.

3. Bring to a boil over medium-high heat. Reduce heat to low and simmer soup, covered, for 20 minutes. Add creamed corn, corn kernels, milk, and simmer for 5 minutes, or until chicken is cooked through and no longer pink and vegetables are tender.

4. Season with salt and pepper, and serve immediately, sprinkling each serving with cilantro, if desired.

Kitchen Note: Chipotle chilis (smoked jalapeĂąo chilis) add a smoky dimension to this creamy corn-flecked chowder. Substitute one (4 ounce) can of chopped mild green chilis, drained, for the chipotle chilis and adobo sauce for a less spicy soup. Warm corn tortillas and a salad with avocado work well to complete the meal.

Per serving: 362 Calories, 28 g Protein, 38 g Carbohydrates, 4 g Fiber, 13 g Total fat (6 g sat), 677 mg Sodium, HHHHH Vitamin A, B3 (niacin), B6, C, Phosphorus, HHHH Vitamin B12, HHH Vitamin B2 (riboflavin), HH Vitamin B1 (thiamine), Magnesium, Potassium, Zinc, H Calcium, Folate, Iron

12  J A N U A R Y

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12/1/20 9:07 AM

Goat Cheese Macaroni and Cheese

30 min

From Incredible One-Pot Cooking

by Megan Marlowe ($21.99, Page Street Publishing Co., 2020)

prep time serves 6

2 Tbsp butter

2 cloves garlic, minced

N c all-purpose flour

K tsp salt

N tsp black pepper

2 c milk

1 c shredded white Cheddar cheese

4 oz garlic-and-herb goat cheese

N c shredded Parmesan cheese

N c coarsely chopped roasted red bell peppers

12 oz elbow macaroni pasta

K c baby spinach

1. Melt butter in a large skillet over medium heat. Add garlic and cook for 1 minute, or until garlic is fragrant.

2. Stir in flour and cook for 1 minute. Season flour with salt and black pepper. Whisk in milk.

3. Stir in Cheddar cheese, goat cheese, Parmesan cheese, bell peppers, pasta, and spinach.

4. Bring mixture to a boil.

Reduce heat to medium-low and cook for 10 to 12 minutes, or until pasta is cooked. Let pasta cool slightly before serving.

Kitchen Note: Goat cheese isn’t for everyone. If it’s not your favorite, this pasta may change your mind. The goat cheese makes for a tangy, creamy sauce that brings together the roasted red bell peppers and spinach so beautifully.

Per serving: 451 Calories, 23 g Protein, 52 g Carbohydrates, 1 g Fiber, 19 g Total fat (11 g sat), 473 mg Sodium, HHHHH Phosphorus, HHH Vitamin B2 (riboflavin), Calcium, HH Vitamin A, B1 (thiamine), B3 (niacin), B6, B12, Magnesium, Zinc, H Iron, Folate © MEGAN MARLOWE

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12/1/20 9:08 AM

continued from page 13

Super Green Lentil Soup From Vegan One-Pot Wonders by Jessica Prescott ($24.99, Hardie Grant Books, 2020)

13 oz (2 c) dried French green lentils (Puy), washed

3 Tbsp olive oil

1 onion, finely chopped

3 carrots, diced

3 celery stalks, finely chopped

3 large or 5 small garlic cloves, finely chopped

2 Tbsp cumin seeds

1 tsp ground fenugreek (optional)

4 c low-sodium vegetable broth

2 c water

2 large bunches of kale, chard, collard greens, or any other seasonal greens

Salt and freshly ground black pepper To serve (optional) Sauerkraut Cooked quinoa

1. Soak lentils in a bowl of water overnight or for at least 6–8 hours. A quick soak also works. If you’re short on time, simply put lentils in a heatproof bowl, cover them with boiling water, and allow to sit for 1 hour until you’re ready to cook.

2. Heat oil in a large saucepan over medium heat, add onion and cook for a couple of minutes until softened but not browned. Add carrot and celery and cook for another 5 to 10 minutes until softened and starting to brown. Add garlic, cumin seeds, and fenugreek (if using) and cook for about 2 minutes until fragrant.

3. Drain lentils and add them to pan along with broth and water. Bring to boil and cook for 20 minutes, or until lentils squish easily on side of pan when pressed with a wooden spoon.

4. While lentils are cooking, prepare greens. Cut leaves in half (and half again if using very wide leaves), removing tough stems. Cut leaves into O-inch-wide strips. You basically want to get greens into bite-size pieces. Pop greens in a large bowl and cover with water to remove any dirt. Drain and set aside.

5. Once lentils are cooked, add greens and cook for another 5–10 minutes. Remove from heat. Season with salt and pepper to taste.

6. Serve in bowls, topped with sauerkraut or served over quinoa, if desired.

Kitchen Note: The soup will keep for up to 5 days in an airtight container in the refrigerator, and freezes beautifully.

Per serving (without sauerkraut or quinoa): 530 Calories, 30 g Protein, 80 g Carbohydrates, 17 g Fiber, 13 g Total fat (2 g sat), 433 mg Sodium, HHHHH Vitamin A, B1 (thiamine), B6, C, K, Folate, Iron, Phosphorus, HHH Vitamin B2 (riboflavin), Potassium, Zinc, HH Vitamin B3 (niacin), E, Calcium, Magnesium.

55 min prep time

+6 hour soak time for lentils serves 4

© BEC HUDSON

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2021

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12/1/20 9:08 AM

Pa’s Jambalaya From Vegan One-Pot Wonders by Jessica Prescott ($24.99, Hardie Grant Books, 2020)

For the spice mix

2 bay leaves

1 tsp salt

1 tsp dried thyme

1 tsp smoked paprika

K tsp celery seed

K tsp onion powder

K tsp garlic powder

50 min prep time serves 6

K tsp mustard powder

K tsp fennel seeds

K tsp freshly cracked black pepper

For the Jambalaya Generous glug of olive oil

1 large red onion, cut into thin wedges

2 celery stalks, thinly sliced

1 red bell pepper, seeded and diced

1 zucchini, halved lengthwise and sliced into halfmoons

1K c long-grain white rice, rinsed

3 c low-sodium vegetable broth

1 (14 oz) can chopped tomatoes

1 (14 oz) can black beans, drained

1 (14 oz) can kidney beans, drained and rinsed

H andful of fresh parsley leaves, finely chopped, plus extra to garnish

Plain coconut or soy yogurt, to serve

1. Put all spice mix ingredients in a small cup or ramekin and set aside. (This will prevent them from burning while you search for/add the other ones.)

2. Heat oil in a large, high-edged skillet over a medium-high heat. Add onion wedges and cook for about 3 minutes or until starting to soften. Next, add celery and bell pepper and cook for about 5 minutes, stirring frequently. Add zucchini and cook for a couple of minutes.

3. Add all spices and cook for a minute or so, until fragrant. Stir in rice, coating it in spices and oil.

Add broth, bring to boil, reduce heat, and simmer uncovered for 10 minutes.

4. Add tomatoes and both types of beans and cook

Kitchen Note: Leftovers will keep well in the refrigerator for up to 4 days and freeze beautifully too.

Per serving: 697 Calories, 36 g Protein, 130 g Carbohydrates, 30 g Fiber, 5 g Total fat (1 g sat), 450 mg Sodium, HHHHH Vitamin B1 (thiamine), B6, C, K, Folate, Iron, Magnesium, Phosphorus, Potassium, HHHH Zinc, HHH Vitamin B2 (riboflavin), HH Vitamin (B3 niacin), Calcium, H Vitamin A, E

© BEC HUDSON

for an additional 5–10 minutes, until rice is al dente.

Remove from heat and allow to sit, covered, for 5 more minutes before stirring in parsley and spooning into bowls. Top with yogurt and extra parsley leaves.

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12/1/20 9:08 AM

Citrus Season We are all familiar with the standard navel orange, red grapefruit, tropical limes and lemons but can you remember the last time you had a Unique Fruit from Jamaica or MandaRose Mandarins? The average Minnesotan has only scratched the surface of all the amazing citrus varieties. Unfortunately, our proximity to citrus growing areas and ports of entry puts a limit on how long we have access to peak season fruit. However, I can assure you Lunds & Byerlys will have the best and most interesting citrus varieties available this season.

No variety of citrus is more underrated than the Unique Fruit also known as the Ugli Fruit (pronounced ug·ly). Grown on the island nation of Jamaica and only during the peak winter citrus season, this is an interesting fruit to look at. It is lumpy, frumpy and has a poor complexion, but this citrus fruit has a mild, sweet, juicy greatness to it!

Use Unique Fruit as you would most other citrus fruit. It is a superb addition to a salad of mixed dark greens or a tropical fruit salad.

Mandarin oranges are a staple for citrus lovers and November is the time to start looking for the best-tasting selection. They are an easy-to-peel fruit that is supremely sweet and juicy and loaded with immunity boosting vitamins. Mandarins make the perfect snack as the cold and flu season rolls around this time each year. Peelz Mandarins are far and away the cream of the crop. They

16 J A N U A R Y

were developed following the massive success of the mandarin orange and are easy to peel and supremely sweet.

MandaRosa Mandarins are a natural cultivator of a Tarocco Blood Orange and Clementine, and are officially the world’s first patented pigmented, seedless mandarin. The flavor and internal colors.

Much like blood oranges, some fruit will develop red and purple pigment and others will display a more reddish color.

The Sumo Mandarin is one of the world’s largest and sweetest mandarins, celebrated for its incredible taste and distinct look. This rare seedless variety was developed in Japan in the 1970s by a grower who set out to cultivate the ultimate citrus experience. This variety was dubbed the “dekopon” in Japan and has been prized by those who know the citrus world ever since. After many years, we are now lucky to enjoy Sumo Citrus in the United States thanks to many family farms in California who maintain incredibly high growing standards.

Simply put, there is a whole world of citrus variety out there that peaks in the winter months.

Soon we will all be privy to a vast selection of all tastes and textures. Next time you are in a Lunds & Byerlys ask our produce department about all the wonderful citrus we have!

Article by Chris Dehart, Produce Category Specialist at Lunds & Byerlys

2021

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12/7/20 9:29 AM

Fresh Citrus Salad Brighten up any meal with this easy citrus salad.

INGREDIENTS:

4-5 grapefruits 4-5 blood oranges 4-5 navel oranges

4

servings

1-2 Tbsps olive oil

1 tsp Citrus Herb Salt

basil, to taste

1 lime

TO PREPARE:

Cut into slices. Layer fruit on a serving dish. Drizzle with olive oil and sprinkle with Citrus Herb Salt. Top with sliced basil and the zest of one lime.

Optional: Add pomegranate seeds for a festive touch.

Mandarin Chia Seed Parfait Recipe supplied by Peelz INGREDIENTS: N cup chia seeds 1 cup almond milk

3

servings

2 Tbsps honey 1 tsp vanilla extract 1 cup granola 1 cup mandarin segments 1 cup greek yogurt, low fat Honey, optional for drizzling

TO PREPARE:

In a medium bowl whisk together chia seeds, almond milk, honey and vanilla extract until just combined. Cover the bowl and place in the refrigerator overnight or at least a couple of hours. Stir mixture before serving into the parfaits.

Evenly distribute a layer of granola, mandarin segments, chia pudding and greek yogurt into three separate glasses or mason jars.

Top the top layer with more mandarins and a drizzle of honey if desired.

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12/8/20 10:58 AM

[ quick tips ]

how to stop stress eating

Advice from Jonny Bowden, PhD, CNS Q: If you have developed a carb-eating cycle during COVID due to working from home and craving comfort from food, how do you break the cycle?

A: Start in the morning when the craving cycle starts. Go for a higher-protein, higher-fat breakfast such as eggs and avocado. If you need to add carbs, make them slowburning carbs like oatmeal (not the instant kind).

Follow one basic rule: Eat real food, food your greatgreat-grandmother would have known what to do with.

Food that would spoil if left outside for 48 hours. If you eat real food—complete with whatever fat comes with it—you’ll be on the way to rebuilding a healthy metabolism. You won’t have to eat “every two hours” if your body “knows” how to run on fat. You have to eat every few hours only if you have a “sugar-burning metabolism.” A sugar-burning metabolism is the result of eating too much sugar, starch, and processed carbohydrates.

If you want a fat-burning metabolism, guess what you’ve got to eat? Fat! You have to train your body to run on this source of fuel, but it will be worth it!

Q: If you would like some of the benefits of eating healthy fat without having to adopt a particular diet, what is the best way to modify how you eat?

A: That’s a great question. I commend you for asking it because it brings up one of my favorite things, something I call “flirting with ketosis.” As your question implies, you 18 J A N U A R Y

don’t have to be fanatic about adopting any particular diet to get all the benefits of healthy fat.

Look at the overlap between “diets” like Paleo, Whole30, Keto, Atkins, Bulletproof, even Carnivore. What do they have in common? Low sugar, high fat! The rest are details.

Healthy fats such as extra-virgin olive oil, grass-fed butter, ghee, coconut oil, the fat in grass-fed dairy, which has now been shown to have health properties . . . all these are natural healthy fats. Some of them are vegetarian friendly, some of them are from animals, but all of them are healthy, noninflammatory sources of calories. Many of them also have specific health properties, such as polyphenols in extra-virgin olive oil.

SELECTED SOURCES “Full fat dairy may actually benefit heart health” by Ana Sandoiu, www.MedicalNewsToday.com, 7/13/18 • “Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease” by P.W. Siri-Tarino et al., American Journal of Clinical Nutrition, 3/10 • “Association of dietary, circulating, and supplement fatty acids with coronary risk,” by R. Chowdhury et al., Annals of Internal Medicine, 3/18/14 • “A cross-sectional study on the dietary pattern impact on cardiovascular disease biomarkers in Malaysia” by T. Karupaiah et al., Scientific Reports, www.Nature.com, 9/20/19 • “Palm oil-derived natural vitamin E a-tocotrienol in brain health and disease” by C.K. Sen et al., Journal of the American College of Nutrition, 6/10

Jonny Bowden, PhD, CNS, is a board-certified nutritionist and a nationally known expert on weight loss and health.

He’s the author of 15 books, including the new revised edition of his best-seller, The Great Cholesterol Myth.

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12/7/20 7:34 AM

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11/19/20 9:20 AM

[ in focus ]

BY LISA FABIAN

preserve your vision a healthy diet can boost eye health

It may surprise you to learn that a heart-healthy diet can benefit your eyes as well.

Whole grains, fruits, vegetables, beans, fish, and low-fat foods can all help improve vision. Nutrients in these foods not only keep the eyes healthy, but some even reduce the risk of eye diseases. Eat at least five servings of fruits and vegetables each day along with two servings of omega-3rich seafood a week.

Vision-friendly foods: • Vegetables and fruits that are orange and rich in vitamin A. Think sweet potatoes, cantaloupe, apricots, and carrots. Vitamin A is required by the retina to convert light rays into the images we see.

• Fruits and veggies high in vitamin C. These include oranges and other citrus fruits, red bell peppers, strawberries, tomatoes, and pineapple. Critical to eye health, antioxidant vitamin C helps repair and grow new tissue cells. This nutrient prevents or delays age-related macular degeneration (AMD) and cataracts.

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• Omega-3-rich foods like coldwater fish (salmon, sardines, trout, tuna), walnuts, and flaxseeds. Foods containing these nutrients help with tear function; eating more of them may help improve dry eye and retinal health.

• Squash, corn, eggs, romaine lettuce, broccoli, peas, collards, turnip greens, kale, and spinach. These foods contain the antioxidants lutein and zeaxanthin, which are known to protect the area of the eye known as the macula. The macula gives us our central and most-detailed vision. Dietary intake of zeaxanthin and lutein has also been shown to improve pigment density in the macula. ● SELECTED SOURCES “36 fabulous foods to boost eye health” by Celia Vimont, American Academy of Ophthalmology, www.aao.org, 1/10/20 • “Top foods to help protect your vision,” Harvard Health Letter, Harvard Medical School, 8/13

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12/7/20 9:54 AM

30 min prep time serves 6

Whole Roasted Pineapples From Plants Only Kitchen by Gaz Oakley ($27.50, Quadrille, 2020)

2 Tbsp coconut sugar

2 tsp ground cinnamon

K tsp cayenne pepper

1 Tbsp coconut oil

2 pineapples, peeled

To Garnish

Toasted coconut flakes

Dairy-free ice cream Fresh mint Maple syrup Lime zest

1. Preheat oven to 350°.

2. Add coconut sugar, cinnamon, and cayenne pepper to a small bowl and mix together.

3. Place a large non-stick pan over a medium heat and add coconut oil. When hot, add whole peeled pineapples. Turn pineapples so they color on all sides.

Sprinkle over sugar mixture while they are cooking.

4. When pineapples are golden, place them onto a baking sheet and then into the oven for 15 to 20 minutes.

5. Once pineapples are baked, carve them at the table. Serve with toasted coconut flakes, ice cream, fresh mint, a drizzle of maple syrup, and a little lime zest.

Per serving: 273 Calories, 2 g Protein, 54 g Carbohydrates, 5 g Fiber, 8 g Total fat (3 g sat), 50 mg Sodium, HHHHH Vitamin C, HH Vitamin B1 (thiamine), B6, H Vitamin B2 (riboflavin), B3 (niacin), Folate, Magnesium, Potassium

© PETER O’SULLIVAN AND SIMON SMITH

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12/7/20 9:54 AM

BY KELLI ANN WILSON

sharpen your mind simple life hacks to improve cognition Feeling foggy? Forgetfulness and concentration issues affect all of us from time to time, but cognitive decline can become a more serious issue as we age.

There are simple lifestyle changes that can help you maintain your focus and sharpen your memory.

Stress less Research has shown that stress has an impact on attention, cognition, and memory. This is true of both acute stress, like having to perform a difficult task, and long-term chronic stress. Studies show that persistent stress can change how your brain works, with less activity in the parts of the brain that deal with higherorder tasks and more activity in the primitive areas of the brain that focus on survival.

Stress is most harmful when it is unpredictable or there is no end in sight. Establishing control over your situation is key. Create a daily to-do list so you know what needs to get done and you have a clear finish line. Having a routine makes it easier to deal with unexpected stressors.

There are lots of other ways to reduce stress, including deep breathing, meditation, and yoga.

Counseling may help. Consider quitting tobacco or nicotine products that increase physical stress on the body.

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Get physical Exercise plays an important role in memory and cognition.

Physical movement reduces inflammation and encourages the development of new blood vessels in the brain. It also protects existing brain cells and boosts the overall health of new ones. Studies have shown that the parts of the brain responsible for thinking and memory are larger in people who exercise versus those who don’t.

The US Department of Health and Human Services recommends most healthy adults get at least 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes per week of vigorous aerobic activity, like jogging. If you can’t fit in a long workout every day, you can still get the benefits of exercise by taking a few 10-minute walks throughout the day.

Feed your brain What you eat can make a difference in how well your brain functions. Here are foods you’ll want to add to your grocery cart to keep your mind sharp: Veggies: Focus on upping your intake of vegetables in the cruciferous family including broccoli, cabbage, and dark, leafy

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12/4/20 8:53 AM

been linked to better scores on tests of mental function, and may also help with memory formation.

Rest easy greens like kale and spinach. These plant-based foods are rich in brain-boosting nutrients like beta carotene, folate, vitamin K, and lutein.

Berries: All types of berries offer brain-boosting anthocyanins and flavonoids. Cherries and dark berries like blackberries, blueberries, and strawberries are good for brain health. You can get the benefits from these fruits whether they are fresh, frozen, or dried.

Omega 3s: Found in algae, fatty fish, and seafood, omega 3s are great for improving memory. Some of the best food sources of omegas 3s are bluefin tuna, herring, salmon, and sardines.

Nuts: If a snack attack strikes, grab a handful of nuts—a great source of protein and healthy fats. All nuts are healthy, but research suggests that walnuts are especially good for improving cognition.

Tea & Coffee: The caffeine in tea and coffee can give you a quick concentration boost, and studies show it may also offer longer-term benefits. Caffeine consumption has

Sleep is closely linked to brain health. Lack of sleep can make it hard to focus and perform tasks that require logic or complex thought. Since the nerve connections involved in memory are strengthened when we sleep, if we miss out on those hours of rest we may become more forgetful.

To get better sleep, decide on a sleep schedule and stick to it. Aim for at least seven hours of sleep per night.

Go to bed and get up at the same time every day. If you sleep in on the weekends, make sure it’s not more than an hour later than your weekday wake-up time. Avoid caffeine and alcohol in the hours before bedtime. Don’t nap, and get plenty of exercise. ● SELECTED SOURCES “4 types of foods to support memory” by Marisa Moore, Academy of Nutrition and Dietetics, www.EatRight.org, 3/20 • “6 steps to better sleep,” www.MayoClinic.org, 4/17/20 • “Exercise can boost your memory and thinking skills”; “Foods linked to better brainpower,” Healthbeat, www.health.Harvard.edu • “Protect your brain from stress,” Harvard Women’s Health Watch, www.health.Harvard.edu, 8/18 • “Stress: Ways to ease stress,” www.My.ClevelandClinic.org, 10/12/20 • “What lack of sleep does to your mind” by Camille Peri, www.WebMD.com

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12/7/20 9:30 AM

[ let’s get cooking ]

BY EVA MILOTTE

broths savor every sip

With the chill of winter in the air, there’s no better time to practice the art of making broth. The base of many recipes (soups, stews, and sauces), broths add a depth of flavor that makes the time to prepare them worth it.

Broths are commonly made from vegetables, meat, or seafood. According to food writer Drew Smith, there’s a difference between broths and stocks: “For me, it is a simple distinction. Broth is what we do at home. Stock is what you make for a restaurant. A good broth should be drinkable as it is.”

Whether you decide to sip broths for health benefits or incorporate them into soups or sauces, making your own is a healthy and satisfying activity.

on the broth’s surface. A flat spoon works well for this task. Keep in mind that the broth may become cloudy during its first hour of cooking. But after a few skimmings of the surface, the broth should become clearer and take on a golden or brown color. If you don’t skim broth (particularly during the first hour), the broth may develop a bitter taste and be cloudy. Allow the broth to cool slightly before straining it.

Bone Broth

Simple ingredients like vegetables, herbs, and spices can be transformed into vegetarian broths. Consider pea pods, or even the cooking water from cauliflower or chickpeas, to enhance flavor when making vegetable broths.

If the vegetables you wish to add are not organically grown, wash and peel them first. Vegetables can be added directly to the cooking water, or they can be sautéed first. The degree to which the vegetables are cooked beforehand influences the broth’s final flavor. If the vegetables are cooked until just limp, there will be a more delicate taste to the broth. If the vegetables are cooked until golden brown in color, a richer flavor will form.

Leave fresh herb bundles whole, and cut vegetables into large chunks when making vegetable broth. Taste the broth as it is cooking. If the flavor becomes too sweet (from too many carrots) or too strong (from an abundance of herbs), scoop out and discard the potent ingredient(s). Add herbs and spices during the final half hour of cooking.

This type of broth is made from a simple combination of meat bones (such as beef, chicken, or turkey) and water.

Vegetables and other aromatics like herbs, spices, garlic, and onion are sometimes added for flavor.

Rich in healing properties, bone broth is a source of nutrients that the body cannot make on its own. The nutrients in bone broth come from the marrow, or soft part of the bone, as well as the outer bone matrix, which is the dense part of the bone.

Iron, phosphorus, calcium, magnesium, and boron are some of the minerals present, depending on the type of broth. Collagen is another nutrient found in bone broth; it helps digestion, encourages wound healing, and promotes healthy skin.

Making a quality bone broth takes time: Don’t rush the process. Another helpful tip: Don’t boil the ingredients.

A vigorous boil causes the fat and impurities to mix back into the broth. This makes it harder to skim and discard them from the broth’s surface. When a broth is boiled, its flavors are not extracted as effectively as when the broth is slowly simmered.

To reach the desired temperature when making a broth, remove the lid or keep the lid slightly tilted so it covers only half the pot. Aim for a few light ripples to appear across the liquid’s surface during the cooking process. If bubbles appear, make sure they’re tiny. Maintain a steady and low heat (medium to medium-low).

For best flavor, remove any foam or fat that appears 26 J A N U A R Y

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Vegetable Broth

Better Broth

For premium flavor and the most health benefits, use filtered water when making broth. Cover ingredients by two inches with cool-temperature water to gently and thoroughly extract flavors from the ingredients. Starting off the cooking process with cooler water also ensures bone broths remain clear.

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Season bone and vegetable broths with your favorite aromatics, like fresh herbs and whole or ground spices.

Consider basil, cilantro, coriander seeds, cumin seeds, dill, fennel seeds, garlic, ginger, leeks, onion, oregano, parsley, peppercorns, rosemary, sage, or thyme. Vinegar is another possibility. Apple cider vinegar helps extract more mineral content from the bones when making bone broth.

When seasoning broths, add a minimal amount of salt

during the cooking process. If the broth becomes too salty, it’s impossible to remove it. You can always add more later.

Store broths, tightly covered, for three days in the refrigerator. Broths may also be frozen up to three months. ● SELECTED SOURCES Bone Deep Broth by Taylor Chen & Lya Mojica ($19.95, Sterling Epicure, 2016) • Soupology by Drew Smith ($30, Rizzoli, 2020)

Poached Chicken Broth From Soupology by Drew Smith ($30, Rizzoli, 2020)

1 small whole chicken

3 leeks

2 carrots

7 oz mushrooms

2 hrs

prep time makes about 1 gallon

1. Remove giblets from chicken cavity. If there’s string tying the chicken’s legs together, remove it and discard. Place chicken in a large cooking pot. Cover with 1 gallon of cold water and bring to a simmer.

2. Meanwhile, trim leeks and slice diagonally, about a thumb-length each. Trim and peel carrots, if necessary. When water starts to bubble, pack leeks, carrots, and mushrooms around chicken. Cover and cook gently for 45 minutes on stove.

3. Take off heat and let stand.

When cool enough to handle, lift chicken out, carve off breasts and legs and set aside.

4. Simmer for another 50 minutes.

You will find the flavor develops “umami” creaminess. Strain liquid and refrigerate until required.

Kitchen Note: This broth uses a whole chicken, so you will be left with meat to use in other recipes.

Because you don’t want to overcook the meat, you can pull the breast and legs out of the mix after the first stage of making the broth.

Per serving (serves 6): 102 Calories, 13 g Protein, 8 g Carbohydrates, 0 g Fiber, 4 g Total fat (1 g sat), 192 mg Sodium, HHHHH Vitamin B3 (niacin), HH Vitamin B12, Phosphorus, H Vitamin B2 (riboflavin), Potassium

© TOM REGESTER

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12/1/20 12:59 PM

[ healthy strategies ]

BY LYNN TRYBA

fiber for weight loss

It’s easy to increase your intake

Interested in a diet tool that, in addition to decreasing your appetite and contributing to weight loss, may help improve cholesterol, lower blood pressure, and reduce your risk for heart disease, diverticulitis, and Type 2 diabetes? Look no further than fiber.

All about fiber There are two types of fiber: soluble and insoluble. These nondigestible carbohydrates come from plant matter that cannot be broken down by the body’s digestive enzymes.

Insoluble fiber adds bulk to stools and helps food pass efficiently through the intestines, aiding regularity. You can find insoluble fiber in wheat bran, nuts, whole grains, cereals, seeds, and vegetables such as cauliflower and green beans. One long-term follow-up study found that insoluble fiber was linked to about a 40 percent lower risk of diverticular disease (an inflammation of the intestine).

Soluble fiber dissolves in water, creating a gel-like substance that slows digestion and keeps you feeling full longer. Soluble fiber also slows your body’s ability to absorb glucose from food, preventing spikes in blood sugar. It binds to fat, helping the body excrete it, which lowers LDL (bad) cholesterol and increases HDL (good) cholesterol. Oats and barley are great sources of soluble fiber. Research shows that when people with mild hypertension eat oat cereals, they can significantly reduce their blood pressure. Other foods with high levels of soluble fiber are legumes, citrus fruits, apples, strawberries, and carrots.

Soluble fiber can also be consumed as psyllium supplements, which are available in pill, powder, husk, and granule forms. Psyllium fiber comes from the seeds of Pantago ovata, an herb commonly grown in India. If you take psyllium before breakfast and lunch, it can make you feel less hungry and increase your sense of fullness between meals.

Women ages 50 and younger need 25 grams of fiber 28 J A N U A R Y

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daily. Women older than 50 should aim for 21 grams. Men ages 50 and younger need 38 grams of fiber. Older men need 30. People typically get 15 grams of fiber daily, so there is likely room for improvement in your diet. Try the suggestions below. ● SELECTED SOURCES “7 benefits of psyllium” by Arlene Semeco, www.

MedicalNewsToday.com, 5/14/20 • “29 fruits high in fiber”; “33 vegetables high in fiber” by Daisy Whitbread, 10/7/20, www.MyFoodData.com • “Effects of dietary fibre type on blood pressure: A systematic review and metaanalysis of randomized controlled trials of healthy individuals” by C.E. Evans et al., Journal of Hypertension, 5/15 • “Fiber,” Harvard T.H. Chan School of Public Health, ww.hsph.harvard.edu • “How to eat 37 grams of fiber in a day,” www.WebMD.com, 6/1/18 • “Increasing fiber intake,” www.

UCSFHealth.org • “Nutrition and healthy eating” by Mayo Clinic staff, www.

MayoClinic.com, 11/16/18 • “Soluble vs. insoluble fiber,” MedlinePlus, https:// medlineplus.gov, 6/21/18

6 Simple Ways to Boost Your Fiber Intake 1. Choose breads, cereals, and crackers made from whole grains.

2. Choose foods with at least 5 grams of fiber per serving.

3. Consume whole fruit instead of fruit juice.

4. Snack on raw veggies instead of packaged snack foods.

5. Opt for fresh fruit for dessert.

6. Eat a daily salad. Add a half-cup of beans for about 4 grams of fiber. Top it off with grated carrots.

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12/1/20 11:47 AM

High-Fiber Fruit, per Cup Fruit Fiber Avocado

10 grams

Raspberries

8 grams

Blackberries

8 grams

Pomegranates

7 grams

Kiwifruit

5 grams

Pear

4 grams

Orange

4 grams

Blueberries

4 grams

Tangerine

4 grams

Strawberries

3 grams

Cherries

3 grams

Apricot

3 grams

Banana

3 grams

Apple

3 grams

Mango

3 grams

High-Fiber Vegetables, per Cup Vegetable

Fiber

Acorn Squash

9 grams

Green Peas

9 grams

Collard Greens

8 grams

Artichokes

7 grams

Butternut Squash

7 grams

Parsnip

7 grams

Kale

5 grams

Broccoli

5 grams

Carrot

5 grams

Spinach

4 grams

Brussels Sprouts

4 grams

Green Beans

4 grams

Sweet Potatoes

4 grams

Swiss Chard

4 grams

Baked Potatoes

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[ just for kids ]

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