Lunds & Byerly's Feb 2022

BIG GAME

appetizers Recipes on page 17

Mini pizzas Anti-cancer foods

C OM P L I M E N TA R Y

FEBRUARY 2022

SM_0222_317_01.indd 1

Edition of Taste for Life ®

Focus on heart health

1/4/22 4:09 PM

[ healthy pick ]

limes Limes are small, green citrus fruits native to India. Most of the limes sold in the US are grown in Mexico and are a sour variety (sweet varieties are available in other countries).

Despite their modest size—about half the size of a lemon—limes have a surprising number of health benefits.

Like other citrus fruit, limes have high levels of vitamin C that support your immune system, keeping infections at bay and speeding healing. Vitamin C also supports healthy bones and teeth. Limes are a rich source of antioxidants that help to reduce inflammation and lower the risk of developing chronic illnesses. The citric acid in limes may also help to prevent the formation of some types of kidney stones.

Limes can be added to many dishes. They are especially popular in Mexican cuisine—try squeezing fresh limes over tacos or rice. Slices of lime can be added to water or seltzer to make a refreshing drink. Lime is also a common ingredient in candies, frozen desserts, and baked goods. ● SELECTED SOURCES “Health benefits of limes,” www.WebMD.com, 9/16/20 • “Lime,” American Botanical Council, www.Herbalgram.org

2 F E B R U A R Y

SM_0222_324_02.indd 2

2022

12/9/21 11:28 AM

© KAROLINE JÖNSSON/NORSTEDTS

22

12

big game dips Healthy options that friends and family will love!

27

[ february contents ] 5 market gourmet Chocolate Avocado Pudding.

6 health front Seafood not linked to mercuryrelated cardiovascular problems • Tips for creating a happier environment • More

12 big games dips Ultracreamy Hummus • Salsa and Guacamole • Pimento Cheese Spread • White Bean Dip

28

18 quick tips Foods that play a role in the fight against cancer.

20 healthy family Natural ways to deal with “long COVID” symptoms.

22 love your heart Vitamins and nutrients to boost cardiovascular health.

26 cook-at-home Mini pizzas are a fun and healthy dinner option.

28 in focus Explore the latest plant-based dairy alternatives.

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

F E B R U A R Y 2 0 2 2 3

SM_0222_324_03.indd 3

12/30/21 12:46 PM

CHIEF CONTENT OFFICER AND STRATEGIST

Lynn Tryba lynn.tryba@tasteforlife.com CONTRIBUTING EDITORS

Lisa Fabian, Rich Wallace

Featured Nourish Recipes

ASSOCIATE EDITOR

Found on page 17

Kelli Ann Wilson

•G RILLED BACON & BRUSSELS SKEWERS

•T HAI CHICKEN & GRILLED PINEAPPLE MEATBALLS

ART DIRECTOR

Michelle Knapp CUSTOM GRAPHICS MANAGER

Donna Sweeney EXECUTIVE DIRECTOR OF BUSINESS DEVELOPMENT

Amy Pierce CUSTOMER SERVICE

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

Judy Gagne (x128) CLIENT SERVICES DIRECTOR – ADVERTISING AND DIGITAL

Ashley Dunk (x190) WESTERN BRAND PROMOTIONS DIRECTOR

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

Bob Mucci, 603-831-1868 EXECUTIVE DIRECTOR OF RETAIL SALES AND MARKETING

Anna Johnston anna.johnston@tasteforlife.com

Heavenly Hunks Gluten-Free Cookies Heavenly Hunks are little pieces of snacking heaven. The small, uniform square shape keeps cookies from drying out, ensuring a chewy, tasty treat every time. Heavenly Hunks are made with real ingredients and are gluten free, nonGMO, vegan and lactose free.

2 /$6.00 Satisfying your sweet tooth Save $4.38 on 2 / 6 oz.

SELECT VARIETIES never felt so good.

SPECIAL OFFER: HU Chocolate Bars

FOUNDER AND CHIEF EXECUTIVE OFFICER

T. James Connell CREATIVE AND SALES OFFICES

149 Emerald Street, Suite O Keene, NH 03431 603-283-0034

Staff Pick!

Celestial Seasonings

$3.99

Published monthly by Taste for Life®, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2022 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.

Save $2.00 / 2.1 oz.

SELECT VARIETIES

For more health and wellness resources visit

Chocolate Covered Nuts

$4.99

Save $1.00 / 4 oz.

SELECT VARIETIES

4 F E B R U A R Y

SM_0222_317_04.indd 4

A NOTE ON RECIPES

Teas

2 /$6.00

Save up to $2.58 on 2 / 10 ct. & 20 ct.

SELECT VARIETIES

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

2022

1/3/22 4:09 PM

[ market gourmet ] Chocolate Avocado Pudding From the Taste for Life test kitchen

K c bittersweet chocolate chips (60% cacao)

3 ripe avocados, peeled and pitted 3 Tbsp unsweetened cocoa powder

K c non-dairy milk

(chocolate or vanilla)

L c honey, maple syrup, or agave nectar

2 tsp vanilla extract

Pinch sea salt

1. Place chocolate chips in a microwave-safe bowl. Microwave on High for 20-second intervals, stirring between, until chocolate is melted. Remove chocolate from microwave and set aside.

2. Add peeled and pitted avocados to a food processor or blender. Add cocoa powder, milk, honey, vanilla extract, and salt. Process until mixture is smooth.

3. Add melted chocolate to avocado mixture in food processor or blender. Process until fully combined.

4. Chill pudding in the fridge for 30 minutes. Serve.

Kitchen Note: This dessert is so rich and creamy, you won’t miss the dairy found in traditional chocolate puddings. For additional flavor: in step 2, add ¼ teaspoon of either ground cinnamon or ground cardamom; K teaspoon almond extract; or K teaspoon peppermint extract.

Per serving: 323 Calories, 4 g Protein, 33 g Carbohydrates, 20 g Total sugars (19 g Added sugars), 10 g Fiber, 22 g Total fat (6 g sat), 74 mg Sodium, HH Vitamin B6, Folate, H Vitamin B1 (thiamine), B2 (riboflavin), C, E, K, Iron, Magnesium, Phosphorus, Potassium, Zinc

15 min prep time serves 6

F E B R U A R Y 2 0 2 2 5

SM_0222_324_05.indd 5

12/8/21 12:52 PM

[ health front ] N E W S T H A T ’ S G O O D F O R Y O U

good news for seafood fans A large US study did not link mercury exposure from seafood consumption to cardiovascularrelated death, or to death from any cause.

“Although seafood is known to contain heart-healthy omega-3 fatty acids, many people choose to limit their seafood consumption because of fear of mercury exposure,” wrote the authors of the new study, which included more than 17,000 adults. “No association was found between an increase in seafood consumption [of 1 ounce] per day and allcause and CVD-related mortality.”

SOURCE “Association of seafood consumption and mercury exposure with cardiovascular and all-cause mortality among US adults” by S. Yangbo et al., JAMA Network Open, 11/29/21

avocados enhance diet

Eating more avocados led to reduced calorie consumption and fewer servings of dairy, meat, and refined grains in new study.

Participants took in fewer “negative” nutrients such as saturated fat and sodium.

During the six-month study, some families ate 14 avocados a week and some ate only three. They self-reported what else they ate each week.

Avocados are rich in vitamins C, E, and K as well as B vitamins, plus magnesium, potassium, beta carotene, fiber, and omega-3 fatty acids.

SELECTED SOURCES “Effects of different allotments of avocados on the nutritional status of families . . .” by L.S. Pacheco et al., Nutrients, 11/11/21 • “Havacado or two.

Study finds eating lots of the fruit has public health import,” University of California San Diego, 11/29/21

6 F E B R U A R Y

2022

SM_0222_324_06_07_08_09.indd 6

12/30/21 12:40 PM

try these mood boosters While simple remedies for depression can’t replace medical treatments, they can help lift your spirits. The Mind, Mood & Memory newsletter from Massachusetts General Hospital offered these ideas for “creating a happier environment” in the office or at home: “Play music you enjoy. Put up pictures that make you smile. Get rid of the things you’re tired of seeing every day.”

SOURCE “Take steps at home to improve your mood,” Mind, Mood & Memory, 9/18

exercise eases anxiety New research points to the beneficial effects of exercise for alleviating anxiety and depression.

A US study found that people who exercised during the early lockdown period of the COVID-19 pandemic experienced less anxiety and depression than those who didn’t. The study also linked spending time outdoors with better mental health.

“What these study findings tell us is that even during an active pandemic or other public health crisis, people should be encouraged to be physically active to help maintain their physical and mental health,” said lead author Deborah Rohm Young, PhD. “Parks and other nature areas should remain open during public health emergencies to encourage outdoor physical activity.”

In another study, researchers in Sweden assigned participants with anxiety syndrome to moderate or strenuous exercise sessions over the course of twelve weeks. Both groups saw significant relief compared to people in a control group who had received general advice about physical activity but no organized sessions.

SELECTED SOURCES “Anxiety effectively treated with exercise,” University of Gothenburg, 11/9/21 • “Effects of exercise on symptoms of anxiety in primary care patients . . .” by M. Henriksson et al., Journal of Affective Disorders, 10/10/21 • “Exercise linked to better mental health,” Kaiser Permanente, 11/11/21 • “The longitudinal associations of physical activity, time spent outdoors in nature and symptoms of depression and anxiety during COVID-19 quarantine . . .” by D.R. Young et al., Preventive Medicine, 11/11/21

F E B R U A R Y 2 0 2 2 7

SM_0222_324_06_07_08_09.indd 7

12/30/21 12:41 PM

Amore

Tomato Paste

Little Italy

Save 90¢ / 4.5 oz.

$6.99

$2.99

Pasta Sauce

Cooking Pastes

Save $1.90 24 oz.

SELECT VARIETIES

$3.99

Save $1.00 / 2.8 – 3.15 oz.

SELECT VARIETIES

The Essential Baking Co.­ Take & Bake Breads

$3.99

Save $1.00 14 – 16 oz.

SELECT VARIETIES

Spectrum

Mayo, Coconut Oil & Olive Oil Spray

$5.99 Save up to $2.00 / 6 – 16 oz.

SELECT VARIETIES

Canola & Sunflower Oils

$6.99 Save $2.50 / 5 oz. & 16 oz.

SELECT VARIETIES

Maya Kaimal

Imagine

$3.99

2 /$7.00

Entrées

Save $1.00 / 10 oz.

SELECT VARIETIES

Indian Simmer Sauces

$4.99

Save $1.00 / 12.5 oz.

SELECT VARIETIES

Broth

Save $2.98 on 2 / 32 oz.

SELECT VARIETIES

Soup

$4.99

Save up to $1.60 / 32 oz.

SELECT VARIETIES

Sir Kensington’s Chef’s Cut

Ketchup, Dressings­& Vinaigrettes­

$4.99

Save up to $1.30 / 8.45 – 20 oz.

SELECT VARIETIES

Jerky

Save $2.00 1.7 – 2.5 oz.

SELECT VARIETIES

$3.99

Dressings & Mustards

$4.99

Save up to $1.40 / 9 – 11 oz.

SELECT VARIETIES

8 F E B R U A R Y

SM_0222_317_08_09.indd 8

2022

Mayo

$5.99

Save up to $1.70 12 oz.

SELECT VARIETIES

SALE GOOD THROUGH FEBRUARY 28, 2022

1/4/22 3:08 PM

KIND Granola KIND makes it easy to make good, wholesome, real food breakfast or snack decisions — and take them with you. KIND products are made from nutritionally-dense ingredients like whole nuts, fruits and whole grains — no secret ingredients and no artificial flavors, preservatives or sweeteners.

Single Bars

2 /$3.00

­ ereal & C Oatmeal

Granola

Save $1.00 6 ct. & 10 oz.

SELECT VARIETIES

Save 98¢ on 2 / 1.4 oz.

SELECT VARIETIES

$3.99

$4.99

Save $1.50 / 11 oz.

SELECT VARIETIES

Assorted Bars

2 /$7.00

Save up to $2.78 on 2 / 4 – 5 ct.

SELECT VARIETIES

KA-ME Products KA-ME Asian specialty foods contain no artificial flavors or colors, in keeping with the balanced and healthful approach to dining that is central to Asian cuisine.

Wide Lo Mein Noodles

2 /$4.00

Rice Vinegar

$3.99

Save $1.50 / 12.8 oz.

Save 98¢ on 2 / 8 oz.

Sauces & Rice Crackers

2 /$5.00

Save up to $2.58 on 2 / 3.5 – 14.2 oz.

SELECT VARIETIES

SALE GOOD THROUGH FEBRUARY 28, 2022

SM_0222_317_08_09.indd 9

F E B R U A R Y 2 0 2 2 9

1/3/22 4:14 PM

Annie’s

Organic Mac & Cheese

2 /$5.00

Creative Roots

Save $2.38 on 2 / 6 oz.

SELECT VARIETIES

Kids Beverages

$3.99

Deluxe Mac & Cheese

Save $1.00 4 pk.

SELECT VARIETIES

2 /$6.00

Save up to $4.58 on 2 / 11 – 11.3 oz.

SELECT VARIETIES

Campbell’s Well Yes! Soups

3 /$5.00

Save up to $4.57 on 3 11 – 16.6 oz.

SELECT VARIETIES

Nature’s Earthly­Choice Cauliflower & Broccoli Rice

$2.99

Save 80¢ / 8.5 oz.

SELECT VARIETIES

Farro

$4.99

Save $2.00 / 12 oz.

The New Primal

Tasty Bite

99¢

2 /$4.00 Save $2.38 on 2 / 8.8 oz.

Beef Sticks

Rice & Pilaf

Save $1.30 / 1 oz.

SELECT VARIETIES

SELECT VARIETIES

Sauces

$6.99

Save $1.50 / 12 oz.

SELECT VARIETIES

10 – 10.6 oz.

SELECT VARIETIES

Late July

2 /$7.00

2 /$6.00

Save $1.78 on 2 / 17 – 17.6 oz.

SELECT VARIETIES

Organic Soups

$3.99

Save $1.40 / 32 oz.

SELECT VARIETIES

SM_0222_317_10_11.indd 10

2 /$6.00 Save up to $2.78 on 2

Pacific

Bone Broth Soups

10 F E B R U A R Y

Entrées

2022

Restaurant Style Tortilla Chips Save $1.98 on 2 / 11 oz.

SELECT VARIETIES

Salsa

2 /$7.00

Save $1.78 on 2 / 15.5 oz.

SELECT VARIETIES SALE GOOD THROUGH FEBRUARY 28, 2022

1/3/22 4:22 PM

Back to Nature Plant Based Snacks For over 50 years, Back to Nature has passionately created foods with wholesome grains, real nutrition and delicious flavors. They are proud to give people truly flavorful, wholesome foods made with premium ingredients.

Crackers & Flatbreads

2 /$6.00

Save $2.58 on 2 / 5.5 – 8.5 oz.

SELECT VARIETIES

Cookies

$3.99

Save $1.00 / 6.4 – 9.6 oz.

SELECT VARIETIES

Purely Elizabeth Oatmeal, Pancake Mixes & Assorted Granolas Purely Elizabeth makes classic, well-loved foods with nutrient-rich ingredients that nourish and energize your body. Each recipe is made with superfoods like quinoa, chia, millet, hemp and coconut oil to create foods with intention.

Oatmeal

Pancake Mixes & A ­ ssorted Granolas

Save $3.58 on 2 / 10 oz.

SELECT VARIETIES

Save up to $2.00 / 8 – 12 oz.

SELECT VARIETIES

2 /$7.00

SALE GOOD THROUGH FEBRUARY 28, 2022

SM_0222_317_10_11.indd 11

$4.99

F E B R U A R Y 2 0 2 2 11

1/3/22 4:22 PM

BY EVA MILOTTE

ULTRACREAMY HUMMUS

From More Mediterranean by America’s Test Kitchen ($34.99, America’s Test Kitchen, 2022)

2 (15 oz) cans chickpeas, rinsed

K teaspoon baking soda

4 garlic cloves, peeled

L c lemon juice (2 lemons), plus extra for seasoning

45 min prep time serves 6

makes about

3 cups

1 tsp table salt

¼ tsp ground cumin, plus extra for garnish K c tahini, stirred well

DIG IN!

2 Tbsp extra-virgin olive oil, plus extra for drizzling

1 Tbsp minced fresh parsley

1. Combine chickpeas, baking soda, and 6 cups water in a medium saucepan. Bring to boil over high heat. Reduce heat and simmer, stirring occasionally, until chickpea skins begin to float to surface and chickpeas are creamy and very soft, 20 to 25 minutes.

2. While chickpeas cook, mince garlic. Measure out 1 tablespoon garlic and set aside; discard any remaining garlic.

Whisk lemon juice, salt, and reserved garlic together in a small bowl and let sit for 10 minutes. Strain garlic-lemon mixture through a fine-mesh strainer set over bowl, pressing on solids to extract as much liquid as possible; discard solids.

3. Drain chickpeas in a colander and return to saucepan. Fill saucepan with cold water and gently swish chickpeas with your fingers to release skins. Pour off most of water into colander to collect skins, leaving chickpeas behind in saucepan. Repeat filling, swishing, and draining 3 or 4 times until most skins have been removed (this should yield about O cup skins); discard skins. Transfer chickpeas to colander to drain.

4. Set aside 2 tablespoons whole chickpeas for garnish.

Process garlic-lemon mixture, ¼ cup water, cumin, and remaining chickpeas in food processor until smooth, about 1 minute, scraping down sides of bowl as needed. Add tahini and oil. Process until hummus is smooth, creamy, and light, about 1 minute, scraping down sides of bowl as needed.

(Hummus should have a pourable consistency similar to yogurt. If it’s too thick, loosen with water, adding 1 teaspoon at a time.) Season with salt and extra lemon juice to taste.

5. Transfer to a serving bowl and sprinkle with parsley, reserved chickpeas, and extra cumin. Drizzle with extra oil and serve. (Hummus can be refrigerated in an airtight container for up to 5 days. Bring to room temperature before serving.)

February’s final football game is a fun time to gather with family and friends to enjoy festive foods. Make some healthier but still tasty vegan dips to share with fellow fans.

There’s a spread here for everyone!

12 F E B R U A R Y

Kitchen Note: Canned chickpeas are simmered with water and baking soda to allow their grainy skins to be easily removed. This creates a creamier and smoother hummus.

The hummus will thicken slightly over time. Add warm water, 1 tablespoon at a time, as needed to restore its creamy consistency. Serve with crudités and pita bread or crackers.

Per serving: 363 Calories, 14 g Protein, 38 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 11 g Fiber, 19 g Total fat (2 g sat), 478 mg Sodium, HHH Phosphorus, HH Vitamin B1 (thiamine), Folate, H Vitamin B6, K, Calcium, Iron, Magnesium, Zinc

2022

SM_0222_324_12_13_14_15.indd 12

12/14/21 11:12 AM

SALSA AND GUACAMOLE

From Happy Vegan Comfort Food by Karoline Jönsson ($22.50, Pavilion, 2020)

Salsa

50 min prep time serves 4

Guacamole

5 tomatoes, roughly chopped

2 very ripe avocados

1 yellow bell pepper, halved, deseeded, and chopped

1 shallot, finely chopped

K red chili, finely chopped

K onion, thinly sliced

1 jalapeño, finely chopped

1 red chili, finely chopped

2 Tbsp canola oil

Salt and black pepper

8 cherry tomatoes, diced

1 large handful fresh cilantro, chopped

Juice of K lime or lemon Salt and black pepper

1. To make salsa: preheat oven to 400˚.

2. Put all vegetables in a baking dish or roasting pan, drizzle with oil, and season with salt and pepper. Roast for 20–30 minutes. When tomatoes start to release liquid and vegetables have started to color, they are done.

3. Stir vegetables together to crush tomatoes, until you have a texture like a chunky sauce or dip.

4. To make guacamole: halve avocados, remove pits, and scoop flesh into a bowl. Add shallot and chili and mash together using a fork.

5. Fold diced tomatoes and cilantro into avocado dip. Squeeze in lime or

© KAROLINE JÖNSSON/NORSTEDTS

lemon juice. Season to taste with salt and pepper.

Kitchen Note: This salsa is cooked in the oven—meaning it will have a lightly roasted flavor and a lovely texture once the vegetables are stirred together.

The guacamole isn’t cooked at all, of course, but it’s a perfect partner to salsa.

The guacamole is also wonderful on toast.

Per serving for salsa: 110 Calories, 2 g Protein, 11 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 7 g Total fat (1 g sat), 300 mg Sodium, HHHHH Vitamin C, H Vitamin B6, E, K, Folate, Potassium Per serving for guacamole: 180 Calories, 3 g Protein, 13 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 8 g Fiber, 15 g Total fat (2 g sat), 303 mg Sodium, HHH Vitamin K, HH Vitamin B6, C, Folate, H Vitamin B2 (riboflavin), B3 (niacin), E, Phosphorus, Potassium

F E B R U A R Y 2 0 2 2 13

SM_0222_324_12_13_14_15.indd 13

12/14/21 11:12 AM

continued from page 13

PIMENTO CHEESE SPREAD

From Southern Vegan by Lauren Hartmann ($21.99, Page Street Publishing, 2020)

1 c raw cashews, soaked*

1 Tbsp tahini

3 Tbsp fresh lemon juice

¼ c solid coconut oil ¼ c water

1 tsp salt, plus more as needed

1 tsp onion powder

1 tsp garlic powder

¼ c diced pimentos

1 Tbsp sweet relish

3 scallions, finely chipped

15 min

prep time + soak time for cashews serves 4

Pinch of cayenne pepper Crackers or vegetables, as needed

1. Drain soaked cashews and add them to a blender.

Add tahini, lemon juice, coconut oil, water, and salt.

2. Blend on high for 3 to 5 minutes, scraping down sides of blender as needed, until cheese mixture is completely smooth.

3. When cheese mixture is totally smooth, transfer it to a medium bowl. Add onion powder, garlic powder, pimentos, sweet relish, scallions, cayenne pepper, and salt to taste. Stir to combine. Taste and adjust seasonings.

© LAUREN HARTMANN AND JULIE GRACE

4. Chill pimento cheese spread in fridge for at least 1 hour. Cheese will firm up once it’s chilled. If you want a thick and firm cheese, serve it right out of the fridge. If you want a softer cheese, bring it to room temperature before serving. Serve with crackers or vegetables.

Per serving: 352 Calories, 8 g Protein, 16 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 2 g Fiber, 31 g Total fat (15 g sat), 215 mg Sodium, HHH Vitamin K, Phosphorus, HH Magnesium, Zinc, H Vitamin B1 (thiamine), B6, C, Iron

*There are two ways you can soak raw cashews.

Choose the method that works best for you.

Method 1: Place the amount of raw cashews you need into a bowl. Cover them with cool or tepid water.

Let them soak in the water for at least 6 hours. This is something you can prep in the morning or the night before.

Method 2: Place the amount of raw cashews you need in a heatproof bowl. In a small pot, bring enough water to cover the cashews to a boil over high heat.

Pour the boiling water over the cashews and let them soak in the hot water for about 30 minutes.

14 F E B R U A R Y

This cashew cheese base is great for all kinds of different flavors.

You can use it with any add-ins you want, like garlic and herbs.

2022

SM_0222_324_12_13_14_15.indd 14

12/14/21 11:13 AM

WHITE BEAN DIP 15 min prep time serves 4

From Happy Vegan Comfort Food by Karoline Jönsson ($22.50, Pavilion, 2020)

1 (14 oz) can white beans, drained, or 1L c cooked white beans

3K Tbsp olive oil 1K tsp lemon juice

K tsp sesame oil 1 small garlic clove, peeled

Salt and black pepper Extra Flavorings (optional) Fresh dill Artichokes in oil Sun-dried tomatoes Fresh basil

1. Put beans, olive oil, lemon juice, sesame oil, and garlic in a blender or food processor. Blend until smooth. Season to taste with salt and pepper. (You may also want to add a little more sesame oil to taste.)

2. If you’d like to add dill, artichokes, sun-dried tomatoes, or basil to the dip, add them along with other ingredients before blending—setting aside a little dill or basil to garnish.

© KAROLINE JÖNSSON/NORSTEDTS

Kitchen Note: This is a really versatile dish that can be used in many ways. As a spread on crispbread or sourdough bread, as a side dish with roasted vegetables or salad, or dolloped onto wraps, salads, or almost anything you can think of.

Per serving: 336 Calories, 16 g Protein, 41 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 10 g Fiber, 13 g Total fat (2 g sat), 192 mg Sodium, HHHHH Folate, HHHH Iron, HHH Magnesium, HH Vitamin B1 (thiamine), Phosphorus, Potassium, Zinc, H Vitamin B6, E, Calcium

F E B R U A R Y 2 0 2 2 15

SM_0222_324_12_13_14_15.indd 15

12/14/21 11:13 AM

16 F E B R U A R Y

SM_0222_317_16_17_.indd 16

2022

1/3/22 4:19 PM

Thai Chicken & Grilled Pineapple Meatballs Recipe by Stacey Lesefky, FoodE Expert, Lunds and Byerlys Ridgedale

INGREDIENTS: 1 16-ounce package Thai-style ground chicken, suggest Mighty Spark brand 8 ounces fresh pineapple, peeled, cored and cut in ½ inch rings ½ cup Full Circle Organic Sweet Thai Chili Sauce garnish cilantro leaves garnish red jalapeno, sliced thin for garnish, may use Fresno or sweet red pepper 16 toothpicks Parchment paper

16

meatballs

TO PREPARE: 1. Heat oven to 400 F and heat grill to high. Line cookie sheet

or until internal temperature reaches 165 degrees.

with parchment paper.

3. Brush pineapple rings with sweet and sour sauce and grill on

2. Take one ounce of ground chicken and roll in the palm of

each side for 3 minutes. Remove from the grill and cut each ring into 8 pieces. Top each meatball with a grilled pineapple piece and secure with a toothpick. Garnish with sliced red pepper and cilantro leaves.

your hand to make a meatball. Continue to create 16 meatballs, using all ground chicken. Place meatballs on cookie sheet and bake 8-10 minutes. Remove from oven and brush sweet and sour sauce over the meatballs. Continue baking for 6-8 minutes

4. Serve with additional dipping sauce if desired.

Grilled Bacon & Brussels Skewers This tasty appetizer is enough to convert anyone into a Brussels sprouts lover!

INGREDIENTS: 12 bamboo skewers 36 whole Brussels sprouts

12

skewers

12 pieces bacon, nitrate and sugar free

TO PREPARE: 1. Heat grill to medium-high heat and soak bamboo skewers in water for about 20 minutes.

2. On each skewer, weave one piece of bacon around 3 sprouts. Grill for 10-12 minutes, turning 2-3 times. Serve hot.

F E B R U A R Y 2 0 2 2 17

SM_0222_317_16_17_.indd 17

1/3/22 4:19 PM

[ quick tips ] B Y L I S A F A B I A N

anticancer lifestyle & nutrition

foods to help in the fight against cancer Research shows that if you eat a diet high in a wide variety of plant items (fruits, vegetables, beans, whole grains), you help lower your risk for many cancers. Plant foods offer protection by providing phytochemicals (natural plant compounds); antioxidants for repairing DNA and controlling the growth and spread of cancer cells; and vitamins and minerals for producing and repairing DNA and controlling cell growth. Plant foods also contain fiber, which may lower the risk of colon cancer.

And while studies show that many vitamins, minerals, and phytochemicals exhibit anticancer benefits, evidence suggests that it’s the effect of the compounds working together in a person’s overall diet that gives the best cancer protection. So, the more colorful your plate of food, the better. The American Institute for Cancer Research recommends filling at least two-thirds of it with fruits, vegetables, whole grains, and beans. The remaining one-third can be lean poultry or seafood.

Protein from lean meats and seafood can be an important choice in an anticancer eating plan because of its satiating properties, which help you feel full longer. This is noteworthy because being overweight or obese is linked to an increased risk of colon, kidney, breast, esophageal, endometrial, and pancreatic cancers. Excess fat may also trigger inflammation through the body, and this 18 F E B R U A R Y

SM_0222_324_18_19.indd 18

seems to encourage cancer growth, according to Karen Collins, MS, RD, CDN, nutrition advisor for the American Institute for Cancer Research.

Many foods play a key part in fighting cancer.

Here’s a list of just some of them: • Broccoli: Phytochemicals in this cruciferous veggie appear to slow the growth of leukemia and melanoma.

• Brown Rice: A great source of fiber, this whole grain may protect premenopausal women against breast cancer—especially those that are overweight. Whole grain rice fiber may also help reduce colon cancer risk.

• Cabbage: Extremely high in anticancer phytochemicals, one of which (indole-3carbinol) nearly doubles the speed at which the liver can break down estrogen, so it doesn’t remain in the body.

• Chicken: Organic, free-range birds are good sources of selenium and niacin, both of which have cancer-preventive qualities.

• Leeks: Just like garlic and onions, this vegetable is linked to a reduced risk of prostate and colon cancers.

• Mushrooms: Shiitake, maitake, and reishi mushrooms all appear to boost the body’s immune system. ● SELECTED SOURCES “AICR’s foods that fight cancer” American Institute for Cancer Research, www.aicr.org • The Cancer-Fighting Kitchen by Rebecca Katz with Mat Edelson ($32.50, Celestial Arts, 2009) • “Expert Q&A: The anti-cancer diet . . . ” by R. Morgan Griffin, www.WebMD.com

2022

12/15/21 9:39 AM

Cancer-fighting kitchen tips Here are some tips to follow when making and reheating anticancer foods.

• Use cast-iron or stainless steel pots and pans. Avoid aluminum and nonstick surface cookware.

• Give cruciferous veggies like broccoli and cauliflower a short steam or a quick dip in boiling water to preserve their crispness and lock in nutrients.

• Stir-fries are a great way to add a rainbow of colors and flavors to your plate. Sauté veggies until they are crisp-tender, and add flavor with herbs, spices, citrus juices, or a splash of vinegar.

• Reheat food over the stove or in the oven. If you must use a microwave, avoid reheating items in plastic containers. Use glass or ceramic containers only.

SELECTED SOURCES The Cancer-Fighting Kitchen

by Rebecca Katz with Mat Edelson ($32.50, Celestial Arts, 2009) • Kicking Cancer in the Kitchen by Annette Ramke and Kendall Scott ($22, Running Press, 2012)

F E B R U A R Y 2 0 2 2 19

SM_0222_324_18_19.indd 19

12/15/21 9:39 AM

[ healthy family ] B Y A L A N S I D D A L L

road to recovery

ways to deal with persistent COVID-19 symptoms

The COVID-19 statistics are sobering. Hundreds of thousands of deaths in this country alone. Thousands of new cases every day. And lingering, debilitating symptoms in many who’ve “recovered” from the virus.

A new study found that more than half of COVID-19 survivors were still experiencing problems six months after being released from the hospital. Respiratory issues, difficulty concentrating, generalized anxiety disorder, fatigue, and muscle weakness were among the most common ongoing symptoms in these COVID “long haulers.”

Cardiac, digestive, skin, and ear, nose, and throat disorders were also frequently cited in the JAMA Open Network report.

Even people who had mild symptoms from their COVID-19

infection, or no symptoms at all, often report muscle pain, exhaustion, or other effects in later months.

Supportive supplements Jacob Teitelbaum, MD, an expert on chronic fatigue syndrome (CFS), notes that a similar pattern of post-virus debilitation followed the MERS outbreak in 2012 and the SARS outbreak (also caused by a coronavirus) in 2002. Dr. Teitelbaum developed a protocol for patients with CFS or fibromyalgia, and he recommends some of the same

steps for COVID long haulers. The protocol includes getting adequate sleep and assessing and treating possible deficiencies in magnesium, acetyl L-carnitine, glutathione, and vitamins A, B complex, C, and D. You can read more about Dr. Teitelbaum’s S.H.I.N.E. protocol at www.Vitality101.com.

Other health practitioners have recommended L-theanine (a substance in green tea), zinc, melatonin, and probiotics as supplements that might help ease long-haul symptoms. ●

SELECTED SOURCES “50 percent of people who survive Covid-19 face lingering symptoms, study finds” by Linda Searing, 11/16/21; “Could long Covid unlock clues to chronic fatigue and other poorly understood conditions?” by Frances Stead Sellers, 11/7/21, www.WashingtonPost.com • “COVID-19 (coronavirus): Long-term effects,” www.MayoClinic.org, 10/22/21 • “COVID ‘long haulers’: Long-term effects of COVID-19,” Johns Hopkins Medicine, 2021 • “Long covid is not rare. It’s a health crisis” by Fiona Lowenstein and Hannah Davis, www.NYTimes.com, 3/17/21 • “Incidence, co-occurrence, and evolution of long-COVID features: A 6-month retrospective cohort study of 273,618 survivors of COVID-19” by M. Taquet et al., PLOS Medicine, 9/28/21 • “Management of post-acute covid-19 in primary care” by T. Greenhalgh et al., British Medical Journal, 8/11/20 • “Short-term and long-term rates of postacute sequelae of SARS-CoV-2 infection: A systematic review” by D. Groff et al., JAMA Network Open, 10/13/21

20 F E B R U A R Y

SM_0222_324_20_21.indd 20

2022

12/15/21 6:41 AM

Managing the long haul It seems as if COVID-19 has been here forever, but we’re less than two years into the pandemic. The medical community has had a relatively short time to develop treatments for long-haul patients, but some possibilities have begun to emerge.

“Breathing exercises, physical therapy, medications, and other treatments” may ease long-haul symptoms, according to doctors at Johns Hopkins Medicine, “but be prepared for a gradual recovery.”

Serious long-term COVID-19 symptoms may be signs of other health problems, so work with your doctor to rule out other conditions.

Non-life-threatening symptoms like loss of taste or smell, or mental health concerns including anxiety, depression, and insomnia shouldn’t be ignored, as they can severely affect your quality of life.

F E B R U A R Y 2 0 2 2 21

SM_0222_324_20_21.indd 21

12/15/21 6:41 AM

BY TASTE FOR LIFE STAFF

love your heart

nutrients to support cardiovascular health

22 F E B R U A R Y

SM_0222_324_22_23.indd 22

2022

12/9/21 4:51 PM

February is American Heart Month, and a good time to take inventory of heart health. Heart disease is the leading cause of death for both men and women in the United States. A healthy diet rich in plants and fiber, regular exercise, and stress management are the keys to keeping your ticker in good shape.

Supplements may also help you to reduce your risk of cardiovascular diseases. Learn about the hearthealthy vitamins and nutrients you may want to consider adding to your regimen with this helpful chart.

Vitamins & Nutrients

How they help your heart

Coenzyme Q10 (CoQ10)

Recharges energy production in cells, especially heart cells that produce more energy than any other organ in the body.

Magnesium

Helps widen and relax blood vessels so the heart can pump blood more easily. Adequate magnesium levels are linked to lower blood pressure.

Omega 3s (Fish Oil)

Helps reduce inflammation, blood pressure, and triglyceride levels. People with the lowest levels of these essential fatty acids are at the highest risk for sudden heart attacks.

Vitamin C

Low vitamin C levels have been linked to heart failure in both men and women. Adequate intake may help lower your risk.

Vitamin D

Low concentrations of vitamin D circulating in the blood are considered an independent risk factor for cardiovascular events, including strokes and sudden cardiac deaths. Make sure you’re getting enough.

Vitamin K

Vitamin K, especially K2, keeps calcium in your bones and out of the arteries where it doesn’t belong.

Curcumin

A powerful anti-inflammatory supplement, curcumin offers cardiovascular protective benefits and may help to reduce oxidized LDL cholesterol.

Garlic

Both garlic and aged garlic extract help reduce inflammation in blood-vessel lining, and they have blood pressure- and cholesterol-lowering effects.

Resveratrol

Found in red wine and dark grapes, resveratrol helps to protect arteries from blood clots, and may reduce blood pressure. It blocks inflammatory enzymes that can trigger heart disease and keeps certain molecules from sticking to artery walls.

SELECTED SOURCES “Curcumin: a review of its effects on human health” by S.J. Hewlings and D.S. Kalman, Foods, 10/17 • “The effect of aged garlic extract on blood pressure and other cardiovascular risk factors in uncontrolled hypertensives . . .” by K. Ried et al., Integrated Blood Pressure Control, 1/27/16 • “Fish and omega-3 fatty acids,” 11/1/21; “Role of curcumin on inflammation” by Anberitha Matthews, 1/10/19, American Heart Association, www.Heart.org • “Magnesium and blood pressure: A physiology-based approach” by J. Schutten et al, Advances in Chronic Kidney Disease, 5/18 • “Nutritional recommendations for cardiovascular disease program” by S. Eilat-Adar et al., Nutrients, 9/13 • “Resveratrol and vascular function” by H. Li et al., 4/30/19; “Vitamin D and cardiovascular disease, with emphasis on hypertension, atherosclerosis, and heart failure” by N. Latic and R. Erben, 9/4/20, International Journal of Molecular Sciences • “Vitamin C and cardiovascular disease: An update” by M.B. Morelli et al., Antioxidants (Basel), 12/20

F E B R U A R Y 2 0 2 2 23

SM_0222_324_22_23.indd 23

12/14/21 11:08 AM

Tuttorosso

Tomatoes & Tomato­ Sauce

4 /$5.00

Save up to $2.16 on 4 14.5 – 15 oz.

SELECT VARIETIES

Tazo

Fage

Sour Cream

$1.99

Save $1.00 16 oz.

SELECT VARIETIES

Teas & Latte

GT’S

20 ct. & 32 oz.

SELECT VARIETIES

2 /$6.00

$3.99 Save up to $1.00 Teas

$4.99 Save 50¢ / 20 ct.

Kombucha & Synergy­

Save $2.38 on 2 16 oz.

SELECT VARIETIES

SELECT VARIETIES

Pamela’s

Whenever Bars

$4.99

Save $1.50 / 5 ct.

SELECT VARIETIES

Baking Mixes

$5.99

Save up to $1.50 / 16 –19 oz.

SELECT VARIETIES

Doctor in the Kitchen

Flackers Flax Seed Crackers & Crisps

$4.49

Save 90¢ 4.5 – 5 oz.

SELECT VARIETIES

24 F E B R U A R Y

SM_0222_317_24_25.indd 24

2022

The Greek Gods Yogurt

$3.99

Save $1.40 24 oz.

SELECT VARIETIES

Seventh ­Generation Dish Liquid

$2.99

Save $1.20 19 oz.

SELECT VARIETIES

SALE GOOD THROUGH FEBRUARY 28, 2022

1/3/22 4:24 PM

Nordic Naturals Multivitamins Those you love most deserve the best. Nordic Naturals helps your family achieve active, healthy lives by addressing everyday nutritional gaps that can occur in even the best of diets.

PROVEN PURE u OUTRAGEOUSLY FRESH u SUSTAINABLY SOURCED u BACKED BY SCIENCE

25% OFF

2 oz., 8 oz. & 20 – 180 ct.

SELECT VARIETIES

Dr. Praeger’s Purely Sensible Foods Dr. Praeger’s delivers the most delicious recipes made from simple, nutritious and meatless foods that help encourage good eating habits that last a lifetime.

Sliders

2 /$5.00

Save $1.98 on 2 / 4.7 oz.

SELECT VARIETIES

Breakfast Bowls

$3.99

Save $1.50 / 7 – 8 oz.

SELECT VARIETIES

Burgers

2 /$7.00

Save $2.98 on 2 / 8 – 10 oz.

SELECT VARIETIES

SALE GOOD THROUGH FEBRUARY 28, 2022

SM_0222_317_24_25.indd 25

F E B R U A R Y 2 0 2 2 25

1/3/22 5:06 PM

[ cook-at-home ] B Y E V A M I L O T T E

mini pizzas

little bites, big flavor

Easy to personalize and transport (and even easier to eat!), mini pizzas are a new way to enjoy an old favorite. Read on to learn how to make the best small-size pies.

The Equipment Here are some basic, and not-sobasic, kitchen tools for making the best slice: Baking pan. Essential for roasting the toppings, a metal version is the best at conducting heat.

Dough scraper. Since dough can get sticky, this plastic or stainless-steel instrument helps slice dough balls into sections and picks them up with ease.

Pizza peel. Made from metal or wood, a pizza peel helps transfer the pie in and out of the oven more easily. Some find the metal version easier to slide under the crust, as this type is thinner. A perforated metal pizza peel allows extra flour to filter through and not burn underneath the crust.

Sprinkle either type of peel with flour before use to prevent the dough from sticking.

Pizza stone. An unbaked pizza cooks best when placed in the oven on a heated pizza stone, typically made of ceramic or stone. Using a stone creates a crispier crust and helps draw moisture out of the pizza as it bakes.

Sauce spoon/spoodle. Used to evenly spread sauce over the crust. Choosing one with a flat base allows for easier spreading.

Scissors. Use a pair for a clean cut and to avoid squishing the crust’s rim.

26 F E B R U A R Y

SM_0222_324_26_27.indd 26

Squeeze bottle. Fill with extravirgin olive oil, balsamic vinegar glaze, barbecue sauce, ranch dressing, or honey to easily drizzle over an uncooked crust or the finished pizza.

Wheel cutter. This is a popular tool that’s used to cut pizza into even slices.

The Crust The foundation of your pizza, crust is traditionally made from wheat flour.

Consider exploring new flavors and textures with alternative options such as the following: English muffins (split in half) bagels (split in half)  biscuits (split in half)  dinner rolls (split in half)  tortillas (corn or wheat)  portobello mushroom caps  

When using store-bought refrigerated dough, mini pizzas can be made into just about any size, from diminutive 3-inch pies to 8-inch personal pizzas.

The Sauce Tomato is the standard and the favorite for a reason, but there are many other choices. pesto (basil or sun-dried tomato) puréed butternut squash  sautéed yellow cherry tomatoes and basil  softened cream cheese  alfredo sauce  olive oil  ranch dressing  barbecue sauce  

The Toppings Whether it’s fruit, vegetables, meat, seafood, or herbs, it seems there’s hardly an ingredient that hasn’t found its way onto a slice. Top mini pizzas with your favorite combinations of the following: Veggies: broccoli, caramelized onions, bell peppers (steamed or roasted), banana peppers, squash, peas, corn, asparagus, eggplant, mushrooms, beets, potatoes, arugula, spinach, broccoli rabe, artichokes (steamed or marinated), jalapeños Fruit: pineapple, avocado, pears, apples, dried figs Protein: chicken, sausage, ham, smoked salmon, crab, shrimp, fried eggs, black beans Cheese: mozzarella (shredded or fresh), Cheddar, Parmesan, Monterey jack, gorgonzola, goat’s cheese, ricotta, pecorino, feta, Asiago, provolone, mascarpone Additional toppers: red pepper flakes, green or black olives, capers, nuts (walnuts, almonds, pine nuts), balsamic vinegar glaze, honey Herbs/spices: garlic, basil, parsley, cilantro, oregano, dill, sage ● SELECTED SOURCES Modernist Pizza by Nathan Myhrvold and Francisco Migoya ($250, The Cooking Lab, 2021) • Purezza Vegan Pizza

by Filippo Rosato, Tim Barclay, and Stefania Evangelisti ($19.99, Kyle Books, 2020)

2022

1/4/22 10:45 AM

40 min prep time

makes 4 (6-inch pizzas)

Butternut Squash and Red Onion Mini Pizzas From the Taste for Life test kitchen

1K c cubed butternut squash (K-inch pieces)

1 small red onion, sliced into thin strips

1 Tbsp olive oil, plus additional for dough

1. Preheat oven to 425°.

2. Toss squash cubes and onion slices with the 1 tablespoon of oil. Season with salt and pepper. Place vegetables on a baking sheet. Roast for 15 minutes, or until slightly softened.

Salt and freshly ground black pepper

3. Roll dough out according to package instructions and shape into 4 (6-inch) crusts.

1 lb refrigerated pizza dough, room temperature

8 oz fresh mozzarella cheese, cut into K-inch cubes, or 1 c shredded mozzarella cheese

4. Place crusts onto 2 greased baking sheets. Brush each crust with a small amount of the oil. Divide vegetable mixture between crusts. Top each crust with equal amounts of mozzarella cubes. Bake 8 to 10 minutes, or until crusts are golden brown.

V tsp crushed red pepper 2 tsp chopped fresh thyme

5. Garnish each pizza with equal amounts of crushed red pepper and thyme.

Per serving (1 pizza): 584 Calories, 23 g Protein, 67 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 5 g Fiber, 25 g Total fat (11 g sat), 1,101 mg Sodium, HHHHH Vitamin B1 (thiamine), Folate, Phosphorus, HHHH Vitamin A, Calcium, HHH Vitamin B2 (riboflavin), B3 (niacin), HH Iron, Zinc, H Vitamin B6, B12, C, E, Magnesium,

F E B R U A R Y 2 0 2 2 27

SM_0222_324_26_27.indd 27

12/15/21 6:39 AM

[ in focus ] B Y N A N F O R N A L

no-moo

dairy foods

plant-based alternatives to popular products

Years ago, there were slim choices for those who wanted to cut down or cut out dairy products from their diets while still enjoying the tastes and textures.

But that was then. . . .

Now, there are plentiful choices. Sales of plantbased alternatives to animal products grew 29 percent between 2019 and 2021; that market is now worth some $5 billion and growing.

Why choose plant-based?

Health reasons for choosing plant-based substitutes for dairy foods include allergies and sensitivities (including lactose intolerance).

Some people also desire a lower fat option, as research has shown links between the risks for some diseases and high-fat dairy foods.

Ethical issues lead some people, including those who follow a vegan diet or have environmental concerns, to choose plant-based milks and cheeses over dairy versions.

Options Milk: Popular dairy-free milks include almond, coconut, hemp, rice, and soy, and each has its own nutrition profile. Although hemp milk is higher in fat than some other plant-based milks, most of the fat is in the form of unsaturated essential fatty acids.

Cheese: Cashews, almonds, and macadamia nuts are frequent ingredients in vegan cheese, and the availability of hemp cheese is growing. You’ll find dairy-free cheeses in blocks, wedges, and slices; shredded; and in styles that closely resemble cream cheese, Parmesan, and ricotta.

Yogurt: “It is typically made from nuts, like almonds, cashews, coconuts, and even other foods like soybeans, plantains, oats, and peas,” says Carleigh Bodrug of PlantYou.com. Most vegan yogurts, she says, contain “prebiotics, probiotics, and live cultures that are beneficial to keeping your gut healthy.” ●

SELECTED SOURCES “7 ways a vegan diet fights cancer,” Physicians Committee for Responsible Medicine, www.pcrm.org, 2/4/21 • “Chris’s ultimate guide to the best plant-based alternatives” by Chris Shapard, www.FFACoalition.org, 7/7/21 • “Dairy alternatives: How to replace milk, cheese, butter, and more” by Jon Johnson, www.MedicalNewsToday.com, 10/23/18 • “Everything you need to know about vegan cheese,” www.PETA.org • “Guide to plant-based yogurt” by Carleigh Bodrug, www.PlantYou.com, 10/14/20 • “Hemp milk: Nutrition, benefits and how to make it” by Lizzie Streit, www.Healthline.com, 11/7/18

28 F E B R U A R Y

SM_0222_324_28_29.indd 28

2022

1/5/22 8:10 AM

What’s in your milk?

Here’s a comparison of the nutritional profiles of cow’s milk and some of the most popular alternatives.

(Values are approximate and may vary by brand.)

Soy

80 calories 7 g protein 4 g fat

Coconut 74 calories <1 g protein 5 g fat

Hemp 83 calories 4.7 g protein 7.3 g fat

Rice

113 calories <1 g protein 2 g fat

Almond 39 calories 1 g protein 2.5 g fat

Cow

(whole milk)

149 calories 8 g protein 8 g fat

F E B R U A R Y 2 0 2 2 29

SM_0222_324_28_29.indd 29

12/14/21 2:17 PM

[ just for kids ]

what’s inside the envelope?

30 F E B R U A R Y

SM_0222_324_30.indd 30

2022

12/9/21 4:59 PM

HUGE DEALS

All you need is Love & Chocolate Chocolove Chocolate Bars

Each bar is derived from pure cocoa, giving it a rich, natural flavor that will make you fall in love with these delightful treats!

Endangered Species Chocolate Bars

Endangered Species Chocolate is a leader in supplying ethical, Non-GMO, Fair Trade premium chocolate to consumers.

2 /$5.00

Save up to $1.98 on 2 3.1 – 3.2 oz.

SELECT VARIETIES

No Sugar Added Bars

2 /$6.00

Save $1.98 on 2 3.2 oz.

SELECT VARIETIES

2 /$5.00

Save $1.98 on 2 3 oz.

SELECT VARIETIES

Lily’s Chocolate Bars

Equal Exchange Chocolate Bars

Lily’s makes their delicious no-sugar-added chocolate with non-GMO and gluten-free ingredients harvested through Fair Trade practices. Every product is botanically sweetened, with no refined or processed sugars.

Worker-owned Equal Exchange works directly with smallscale farmer cooperatives to produce their organic, fairly traded chocolate.

2 /$7.00

Save $1.78 on 2 2.8 – 3 oz.

SELECT VARIETIES SALE GOOD THROUGH FEBRUARY 28, 2022

SM_0222_317_31.indd 31

2 /$5.00

Save $2.38 on 2 2.8 oz.

SELECT VARIETIES F E B R U A R Y 2 0 2 2 31

1/3/22 4:29 PM

Rao’s Products Rao’s sauces are simmered slowly and made in small batches with only the best ingredients, like hand-picked, naturally ripened tomatoes from southern Italy. Rely on Rao’s authentic, nutritious sauces and pasta for irresistibly delicious, family-pleasing meals.

Pasta Sauce

$5.99

Save up to $3.20 / 24 oz.

SELECT VARIETIES

Pesto, Soup & Entrées

$3.99

Save up to $1.30 / 6.7 – 16 oz.

SELECT VARIETIES

Meat Lasagna

$8.99

Save $2.00 / 27 oz.

SALE GOOD THROUGH FEBRUARY 28, 2022

LundsandByerlys.com/nourish

SM_0222_317_32.indd 32

1/3/22 4:30 PM